Roasted Apples & Onions

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1 large Apple, fresh, cored and cut into bite-size pieces
1/2 large Onion, raw, cut into bite-size pieces
1/3 cup fresh (or frozen) whole Cranberries
1 tbsp. Olive Oil
1 tbsp. Lemon juice
1/4 tsp Coriander seed
1/4 tsp Caraway Seed
freshly ground black Pepper

1. Preheat oven F400.
2. Cut onions and apples. Drizzle with lemon juice and olive oil. Place on a baking sheet. Sprinkle with spices. Add fresh cranberries.
3. Bake for 30 minutes.

I'd recommend it served with shredded Pecorino Romano, Gruyere or Swiss cheese.    
Nutritional info per 1 cup: makes 2 servings
    * Calories: 117
    * Fat: 4g Carbs: 22g (fiber: 4.6g) Protein: 1g

Sweet Potato & Bean Chili

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1 tablespoon extra-virgin olive oil
1 jalapeno pepper, fresh, seeded and diced
1 medium sweet potato, diced
1/2 large onion, diced
2 cloves garlic, minced
2 teaspoons chili powder
1 teaspoons ground cumin
1/2 teaspoon curry powder (OR ground chipotle chile)
1/4 teaspoon salt
1 cup water
1 15-ounce can beans (red, black, kidney or any other), drained and rinsed
1 14-ounce can diced tomatoes (no salt added)
2 teaspoons lime juice
1/4 cup chopped fresh parsley (OR cilantro)

1. Heat oil in a large pan (or Dutch oven) over medium-high heat. Add chopped jalapeno pepper, cook for 1 minute. Add sweet potato and onion and cook, stirring often, until the onion is beginning to soften, about 5 minutes. Add garlic, chili powder, cumin, curry (OR chipotle) and salt and cook, stirring constantly, for 30 seconds. Add water and bring to a simmer. Reduce heat to maintain a gentle simmer and cook until the sweet potato is almost tender,  for about 5-7 minutes.
2. Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat and simmer until slightly reduced, 5-7 minutes. Remove from heat and stir in parsley (or cilantro).

I'd recommend it served over baked spaghetti squash, cooked pasta, rice, couscous, quinoa or any other grains, in a corn taco shell, inside of cooked half of an acorn squash or with a piece of corn bread.                        
Nutritional info per 1 cup: makes 4 servings
    * Calories: 202
    * Fat: 4g Carbs: 33g (fiber: 9g) Protein: 10g

Panini Ham & Cheese Sandwich with Pears

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Bread, Sourdough, 2 slices (2.5 oz)
Swiss cheese, 2 slices (1 oz)
Ham, 2 pieces (2 oz)
Pears, fresh, 1/4 pear (1.5oz) , thinly sliced
Pepper, black, freshly ground
Yellow Mustard, 1 tsp

panini press, non-stick cooking spray

1. Heat the panini maker, spray it with non-stick spray if necessary.
2. Arrange a sandwich with all the ingredients and cook it pressed in the panini maker for 3-5 minutes.

Serve warm with fresh arugula.                        
Nutritional info: makes 1 sandwich
    * Calories: 407
    * Fat: 13g Carbs: 49g (fiber: 2.6g) Protein: 27g

Sirniki (Farmer Cheese Pancakes)

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Farmer Cheese, two 7.5oz-packages (450g total)
Granulated Sugar, 2 tbsp
Flour, white, all-purpose, 1/2 cup + 1/2 cup for dredging
Egg, 1 jumbo (or 1 large+1 egg white) raw
Vanilla Extract, 1 tsp
Oil for cooking (2-3 tbsp)

frying pan

Cooking Instructions:
1. Mix all the ingredients except oil. Put 1/2 cup of flour in a shallow dish. Form 8 cutlet-shape flat cakes (1/2"-thick) and dredge every one in flour.
2. Heat oil in a frying pan. Cook cakes at low-medium heat for 3 minutes on each side (just like pancakes) till golden brown.

Serve warm with Greek yogurt, honey, jams, sour cream, milk, sweetened condensed milk.
Nutritional info per one cake: makes 8 cakes
    * Calories: 174
    * Fat: 9g Carbs: 12g (fiber: 0.3g) Protein: 10g