White Bean, Asparagus & Tomato Salad

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Ingredients 

1/2 pound fresh asparagus, trimmed

1 cup cherry tomatoes, cut in halves
1 (14-ounce) can cannellini beans, rinsed and drained
1/4 cup chopped onion
1 tablespoon drained capers, mashed

1 garlic clove, minced
2 tablespoons extra-virgin olive oil
1 tablespoons white wine vinegar
1/2 tablespoon honey (OR brown sugar)
1 tablespoon spicy brown mustard
10 leaves fresh sage, finely chopped (OR 1/4 teaspoon dried)
1/4 teaspoon pepper
1/8 teaspoon salt

2 tablespoons shredded Pecorino Romano cheese
1 (5-ounce) bag mixed salad greens

***Use mini-food processor for making the dressing

Preparation
1. Snap off tough ends of asparagus; arrange asparagus in a steamer basket over boiling water. Cover and steam 2 minutes or until asparagus is crisp-tender. Plunge asparagus into ice water to stop the cooking process; drain. Cut asparagus into 1/2-inch pieces, and chill. Put into a large bowl.

2. Cut cherry tomatoes in half. Drain and rinse canned beans. Chop onion. Drain and smash capers with side of the knife. Put everything together in large bowl with asparagus.

3. Whisk together garlic, chopped fresh sage, olive oil, vinegar, honey, mustard, salt & pepper in a small bowl or pulse several times in a mini-food processor. Pour over asparagus, tomatoes, beans, onion, and capers, tossing to coat.
Adjust seasoning if necessary.

4.Cover and chill 1 hour. Serve the salad over salad greens; sprinkle with Romano cheese.   
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Nutritional info per 1 cup: makes 4 servings
    * Calories: 193
    * Fat: 9.5g    Carbs: 20g (fiber: 5g)    Protein: 7.5g

Tabbouleh

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Ingredients 
1 cup water
1/2 cup bulgur, dry
1/8 teaspoon salt
1 cup finely chopped flat-leaf parsley (1 bunch)
1/4 cup chopped fresh mint
1 cup cherry tomatoes, halved or quartered (OR 2 medium tomatoes, diced)
1/4 English cucumber, diced
1/2 cup green onions, thinly sliced (1 bunch)
1/4 cup lemon juice
2 tablespoons extra-virgin olive oil
1 garlic clove, minced
1/4 teaspoon salt
Salt and Freshly ground pepper, to taste

***Use mini-food processor for chopping parsley, mint and making the dressing

Preparation
1. Combine water, salt and bulgur in a small saucepan. Bring to a full boil, remove from heat, cover and let stand until the water is absorbed and the bulgur is tender, 25 minutes or according to package directions. If any water remains, drain bulgur in a fine-mesh sieve. Transfer to a large bowl and let cool for 15 minutes.
2. Combine lemon juice, oil, garlic, salt and pepper in a small bowl.
Add parsley, mint, tomatoes, cucumber and green onions to the bulgur.
Add the dressing and toss.
Serve at room temperature or chill for at least 1 hour to serve cold.   

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Nutritional info per 1 cup: makes 4 servings
    * Calories: 160
    * Fat: 7.5g    Carbs: 21g (fiber: 3g)    Protein: 3g

Tomato Tart with Goat Cheese & Herbs

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Ingredients

Uncooked Pie Crust 9", refrigerated
Cherry Tomatoes, fresh, 3 cups whole
Olive Oil, 1-2 tsp
Thyme, fresh, 1 tsp (OR 1/4 tsp dry Thyme OR Herbs De Provence)
Salt & Black Pepper
Goat Cheese, 1/4 cup crumbled (2oz)

Preparation

1. Preheat oven 425F. Cover a baking sheet with aluminum foil and spay it with a non-stick spray. Place the cool pie dough on the foil and unroll it.
2. Put tomatoes on dough in one layer leaving 1" on edges. Sprinkle with salt, pepper, thyme and goat cheese crumbles. Fold the edges covering tomatoes and folding the dough to hold together. Drizzle the whole pie with olive oil all over, including the edges, and smooth oil on edges with a brush or fingers. Sprinkle edges with coarse salt for decoration, if desired.
3. Bake the pie in the middle of the oven for 35 minutes. Serve warm.    

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Nutritional info per ¼ tart: makes 4 servings
    * Calories: 294
    * Fat: 17g    Carbs: 32g (fiber: 1g)    Protein: 4g

Acorn Squash Stuffed with Croissant, Goat Cheese & Chestnuts

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Ingredients
Croissant, 1 large (2.5 oz), cut into 1/4" pieces, lightly baked and cooled
Acorn Squash, small or medium (1.5 lbs), cut in half and seeded
Maple Syrup, 2 tsp, divided between squash halves
Unsalted Butter, 1/2 Tbsp, divided between squash halves
Egg, fresh, 1 extra large
Milk Goat Low Fat, 1/4 cup
Black Pepper, freshly ground
Cranberries, fresh or frozen, 1/4 cup, whole
Goat Cheese, 1 oz, crumbled
Chestnuts, 5 pieces (1.5oz = 40 grams), coarsely cut
Apple, fresh, 1/4 medium, cut into small cubes
Sage, fresh, 1 tsp, finely chopped  
Thyme, fresh, 1 tsp, finely chopped

Preparation

1. Heat the oven 350F. Cut croissant into 1/4" cubes, spread over baking sheet and toast slightly till dry, for 10 minutes. Cool completely.

2. Heat up the oven to 400F.

3. Cut acorn squash into half, take seeds out. Brush all the flesh with maple syrup. Put butter inside.

4. In a large bowl beat up egg, milk and pepper together.

5. Crumble goat cheese, cut apples and chestnuts, chop fresh herbs. Add them, toasted croissant pieces and cranberries to the egg mixture. Mix very well.

6. Divide the stuffing into two. Stuff each squash half, pressing the mixture tight, if necessary.

7. Arrange the stuffed halves in baking dish, cover loosely with aluminum foil sprayed with non-stick spray. Bake for 50 minutes at 400F. Then take the foil off squash, turn the oven off and leave the dish in hot oven for 10-15 more minutes or till ready to serve.

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Nutritional info per a stuffed half: makes 2 servings

    * Calories: 448

    * Fat: 15g Carbs: 68g (fiber: 13g) Protein: 13g

Roasted Apples & Onions

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Ingredients
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

Preparation
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.    
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Nutritional info per 1 cup: makes 2 servings
    * Calories: 117
    * Fat: 4g Carbs: 22g (fiber: 4.6g) Protein: 1g

Cheddar Biscuits

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Ingredients:
2 cups all-purpose flour
1 tbsp baking powder
1/2 tsp baking soda
4 tbsp salted butter, chilled (OR 4 tbsp unsalted butter & 1/4 tsp salt)
3/4 cup (2 oz) shredded sharp Cheddar cheese
1 cup Kefir, chilled (OR buttermilk)

Equipment: 
food processor (or pastry blender)
biscuit cutter

Cooking Instructions:
1. Preheat the oven to 450°F.
2. In a bowl, sift the flour, baking powder, baking soda and salt (if using). Put it in a food processor (or pastry blender) together with butter, pulse until the mixture resembles coarse meal. Add the cheese; toss to coat. Stir in the buttermilk just until the dough comes together. Do not over-knead!
3. Turn the dough out onto a lightly floured work surface and pat (or roll very easy, do not push on) it into a 1/2 -inch thickness. Dip a biscuit cutter in flour and cut out 8-12 biscuits.
4. Transfer the biscuits to a baking sheet covered with cooking spray.
5. Bake for 12 minutes, or until golden brown. Do not open the oven during baking!

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Nutritional info: 8-12 biscuits
    * Calories: 142
    * Fat: 6g Carbs: 18g (fiber: 1g) Protein: 4g

Cranberry-Apple Chutney

 
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Ingredients:
Orange juice, 1/3 cup
Lemon juice, 1 tbsp
Orange zest (or Lemon zest), grated, 1/4 tsp
Ginger Root, fresh, grated, 1/4 tsp (or 1/8 tsp ground)
Cinnamon, ground, 1/4 tsp
Brown Sugar, 1/3 cup
Cranberries, fresh (or frozen), 2 cups
Apple, fresh, 1 large, peeled, cored and cut into pieces

Cooking Instructions:
Put all the ingredients into a small pot or a sauce pan. Bring to a boil, reduce the heat, steer gently, cover the pot with lid and let simmer for 10-12 minutes.

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Nutritional info: 8-10 servings (1/3 cup)
    * Calories: 43
    * Fat: 0g Carbs: 13g (fiber: 1.5g) Protein: 0g

Roasted Butternut Squash

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Ingredients:
    Butternut Squash, 1 small (800-900 grams), peeled, seeded and cut into pieces
    Black pepper, ground
    Salt
    Olive Oil

Cooking Instructions:
1. Preheat oven 400F.
2. Cover the baking sheet with aluminum foil

and spay it with a non-stick spray.
3. Clean the squash - peel skin, take seeds out, cut into pieces.
4. Put the squash on baking sheet in a single layer. Sprinkle with salt and ground pepper, drizzle with olive oil.
5. Bake at 400F for 35 minutes, until tender.
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Nutritional info: 4 servings (1 cup)
    * Calories: 95
    * Fat: 2g Carbs: 21g (fiber: 6g) Protein: 2g

Asparagus, Artichoke and Mushroom Saute

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Ingredients
       Olive Oil, 1 tbsp
       Garlic, 1 clove, chopped
       Onions,1/4 cup, chopped
       Portabella Mushrooms, 1 large (6oz) or any kind of fresh mushrooms
       Asparagus, fresh, 1/2 lb
       Artichokes, frozen, 1/2 cup (4 oz), thawed
       Cherry tomatoes, 1 cup, halved
       Salt, 1/2 tsp
       Pepper, black, ground 1/4 tsp
       Balsamic vinegar, 1 tablespoon
*shredded cheese of your choice for garnish (optional) g)

Preparation
1. Thaw  frozen artichokes.
2. Chop garlic and onions finely. Heat up olive oil in a pan, add garlic and onions and fry at low-medium heat for 2 minutes.
3. Cut mushroom in big pieces, add to the pan and fry for 2 minutes.
4. Cut asparagus in 2"-long pieces, add it to pan. Put artichokes. And cook everything till asparagus is done but still crunchy.
5. Halve tomatoes, add them to saute. Turn the heat off.
6. Sprinkle balsamic vinegar over the vegetables. Add salt and pepper, mix veges.
7. Serve warm topped with shredded cheese of your choice.
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Nutritional info: 4 servings (1 cup)
    * Calories: 80
    * Fat: 4g Carbs: 10g (fiber: 4g) Protein: 4g