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Springs in a Blanket

Posted by Debbie Perez on


INGREDIENTS: All-purpose flour, for work surface 1 sheet frozen (thawed) puff pastry 3 tbsp. Dijon mustard 1/4 c. grated Pecorino cheese thinly-sliced prosciutto asparagus, trimmed Non-stick cooking spray DIRECTIONS: On a lightly floured surface, roll out puff pastry into a 10" square. Brush with mustard and sprinkle with pecorino. Line with 2 to 3 large slices of prosciutto. With a sharp knife or pizza cutter, cut sheet in half; then cut halves into twenty 1/2"-x-5" strips. Wrap each strip around 1 stalk of asparagus with prosciutto side facing in. Place on 1 or 2 large parchment-paper-lined cookie sheets. Lightly spray wrapped asparagus spears with cooking spray. Bake at 425 degrees F until golden brown, 20 to 25 minutes.

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Tomato & Mozzarella Bites

Posted by Debbie Perez on


Ingredients: 2 tbsp. olive oil 2 tbsp. white balsamic vinegar ¼ tsp. dried oregano ¼ tsp. salt ¼ tsp. pepper 20 grape tomatoes 40 basil leaves 20 mini fresh mozzarella balls Directions: In a large bowl, whisk olive oil, white balsamic vinegar, dried oregano, and 1/4 teaspoon each of salt and pepper; add 20 mini fresh mozzarella balls (ciliegini), tossing. Thread onto skewers, alternating mozzarella balls, grape tomatoes, and basil leaves. Serve and enjoy!   

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Blueberry-Orange Parfait

Posted by Debbie Perez on


INGREDIENTS: 1 1/2 tablespoons Demerara or turbinado sugar 1/2 teaspoon grated orange rind 2 (7-ounce) containers reduced-fat plain Greek-style yogurt 2 cups fresh blueberries 2 cups orange sections (about 2 large) 1/4 cup wheat germ DIRECTIONS:1. Combine first 3 ingredients in a small bowl, stirring until blended. Spoon 1/4 cup blueberries into each of 4 tall glasses. Spoon about 2 1/2 tablespoons yogurt mixture over blueberries in each glass. Add 1/4 cup orange to each serving. Repeat layers with remaining blueberries, yogurt mixture, and orange. Sprinkle 1 tablespoon wheat germ over each serving; serve immediately.

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Roasted Salmon, Green Beans and Tomatoes

Posted by Debbie Perez on


INGREDIENTS: 6 clove garlic 1 lb. green beans 1 pt. grape tomatoes ½ c. pitted kalamata olives 3 anchovy fillets 2 tbsp. olive oil kosher salt Pepper 1 skinless salmon fillet DIRECTIONS: Heat oven to 425 degrees F. On a large rimmed baking sheet, toss together the garlic, beans, tomatoes, olives, and anchovies (if using) with 1 tablespoon oil and 1/4 teaspoon pepper. Roast until the vegetables are tender and beginning to brown, 12 to 15 minutes. Meanwhile, heat the remaining tablespoon oil in a large skillet over medium heat. Season the salmon with 1/4 teaspoon each salt and pepper and cook until golden brown and opaque throughout, 4 to 5 minutes per side. Serve with the vegetables.  

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Tomato and Cucumber Salad

Posted by Debbie Perez on


INGREDIENTS: 1 cup Peach Dressing 1 medium English cucumber 2 pounds multicolored heirloom tomatoes, cored and cut into 1/3-in.-thick slices 3/4 cup thinly vertically sliced red onion 1/2 cup small basil leaves, divided 1 teaspoon kosher salt, divided 3/8 teaspoon freshly ground black pepper DIRECTIONS:  Place Peach Dressing in a large bowl. Peel cucumber at 1/2-inch intervals, leaving some strips of peel; halve lengthwise. Remove seeds, and slice diagonally. Add cucumber, tomatoes, onion, 1/4 cup basil, 1/2 teaspoon salt, and pepper to the dressing. Toss well; let stand 3 minutes. Arrange salad on a platter; sprinkle evenly with remaining 1/4 cup basil and remaining 1/2 teaspoon salt.

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Chicken Spinach & Artichoke Rigatoni

Posted by Debbie Perez on


INGREDIENTS: 12 oz. pasta 1 tbsp. extra-virgin olive oil 2 cloves garlic, minced 3 c. baby spinach 1 15-oz. can artichoke hearts, quartered 1 lb. boneless skinless chicken breasts kosher salt Freshly ground black pepper 3 tbsp. butter 2 tbsp. all-purpose flour 1/2 c. low-sodium chicken broth 1/2 c. milk 1 c. shredded mozzarella 1/4 c. shredded Parmesan, plus more for garnish DIRECTIONS: In a large pot of salted boiling water, cook pasta. Drain, reserving 1 cup pasta water, and return to pot. Meanwhile, in a large skillet over medium heat, heat oil. Add garlic and spinach and cook until wilted, 3 minutes, then add artichokes and cook until heated through. Set aside. Add chicken to skillet and season with...

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Kale Chicken Caesar Salad

Posted by Debbie Perez on


INGREDIENTS: 2 anchovy fillets 1 garlic clove, finely minced 2 tablespoons olive oil 1/4 cup plain nonfat Greek yogurt  2 tablespoons Dijon mustard 1 tablespoon balsamic vinegar 1 teaspoon lemon juice 1/2 teaspoon freshly ground black pepper 1/8 teaspoon kosher salt 5 cups chopped kale 1 (14-ounce) can hearts of palm, rinsed and thinly cut crosswise 1 apple, cored and thinly sliced 1/2 cup roasted chickpeas 1/4 cup grated Parmesan cheese 12 ounces grilled or baked chicken breast, sliced DIRECTIONS: With a mortar and pestle or a spoon and bowl, smash the anchovy, garlic, and oil into a paste. Whisk in the yogurt, mustard, vinegar, lemon juice, pepper, and salt. Place kale in a large bowl and add the dressing....

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Carrot and Black Bean Crispy Tacos

Posted by Debbie Perez on


INGREDIENTS: 3 tbsp. extra-virgin olive oil, divided 1 small onion, chopped 1 poblano pepper, diced 1 tsp. chili powder 1 (15.5-oz.) can black beans, drained and rinsed 1 tbsp. fresh lime juice, plus wedges for serving Kosher salt Freshly ground black pepper 1/2 lb. medium carrots, cut into 3" to 4" sticks 1 tsp. ground cumin 8 whole-grain taco shells, warmed Sliced avocado, crumbled queso fresco, and chopped fresh cilantro and radishes, for serving. DIRECTIONS: Preheat oven to 450 degrees F. Heat 1 1/2 tablespoons oil in a medium saucepan over medium-high heat. Add onion and pepper and cook, stirring occasionally, until tender, 4to 6 minutes. Add chili powder and cook, stirring, until fragrant, 30 seconds. Add black beans and...

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Frozen Yogurt Blueberry Bites

Posted by Debbie Perez on


INGREDIENTS: 1 cup blueberries 1 cup non-fat Greek Yogurt DIRECTIONS: 1. Place blueberries and Greek yogurt in two separate bowls. Place a piece a parchment paper on a large baking sheet. 2. Drop each blueberry into Greek yogurt with a spoon, swirl around to coat and place on the parchment paper. Repeat until all blueberries are covered. 3. Freeze for an hour or more, then enjoy as you please.

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Grilled Chicken and Strawberry Cobb Salad

Posted by Debbie Perez on


INGREDIENTS: 1/4 c. extra-virgin olive oil 2 tsp. lime zest 3 tbsp. lime juice 1 1/2 Honey Kosher salt Freshly ground black pepper 1 head Romaine Lettuce, torn 2 chicken breasts, grilled and sliced 2 c. Sliced strawberries 4 oz. Crumbled feta 1 c. cooked peas 1 avocado, sliced 1/2 c. sliced red onion DIRECTIONS: Whisk together olive oil, lime zest, lime juice, and honey. Season with salt and pepper and set aside. Place romaine in a large bowl and top with chicken, strawberries, feta, peas, avocado, and red onion. Season with salt and pepper and drizzle with dressing. Toss and serve immediately.

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