Healthy Breakfast Recipes

Brunch Parfait


  • 1/3 cup apricot preserves
  • 3 cups sliced strawberries
  • 2 cups low-fat vanilla yogurt
  • 1/2 cup low-fat granola without raisins (such as Kellogg’s)
  • 2 tablespoons slivered almonds, toasted


  1. Place apricot preserves in a medium microwave-safe bowl, and microwave at high for 10 to 15 seconds or until preserves melt. Add strawberries, and toss gently to coat.
  2. Spoon 1/4 cup yogurt into each of 4 parfait glasses; top each serving with 1/3 cup strawberry mixture. Repeat the layers with the remaining yogurt and strawberry mixture. Top each serving with 2 tablespoons granola and 1 1/2 teaspoons almonds. Serve immediately.

Nutritional Information
Amount per serving

  • Calories: 279
  • Calories from fat: 14%
  • Fat: 4.2g
  • Saturated fat: 1.4g
  • Monounsaturated fat: 1.4g
  • Polyunsaturated fat: 0.6g
  • Protein: 8.7g
  • Carbohydrate: 53.5g
  • Fiber: 3.9g
  • Cholesterol: 6mg
  • Iron: 1mg
  • Sodium: 94mg
  • Calcium: 240mg

Quick Garden Omelet


  • Cooking spray
  • 1/2 (20-ounce) package refrigerated red potato wedges (such as Simply Potatoes), coarsely chopped
  • 6 ounces presliced cremini mushrooms
  • 1/2 teaspoon salt, divided
  • 4 teaspoons butter, divided
  • 8 large eggs
  • 1/2 teaspoon freshly ground black pepper
  • 1 cup bagged baby spinach leaves, coarsely chopped
  • 1/2 cup (2 ounces) crumbled goat cheese


  1. Heat a 12-inch nonstick skillet over medium-high heat. Coat pan with cooking spray. Add potatoes to pan; sauté 10 minutes, stirring occasionally. Stir in mushrooms and 1/4 teaspoon salt; sauté 8 minutes or until potatoes are tender, stirring occasionally. Remove from pan; set aside.
  2. Wipe pan clean with paper towels. Melt 2 teaspoons butter in skillet over medium-high heat. Combine eggs, remaining 1/4 teaspoon salt, and pepper in a bowl, stirring with a whisk until eggs are frothy. Pour half of egg mixture into pan, and stir briskly with a heatproof spatula for about 10 seconds or until egg starts to thicken. Carefully loosen set edges of omelet with spatula, tipping the pan to pour uncooked egg to the sides. Continue this procedure for about 10 to 15 seconds or until almost no runny egg remains.
  3. Remove pan from heat; arrange half of potato mixture, 1/2 cup spinach, and 1/4 cup cheese over omelet in pan. Run spatula around edges and under omelet to loosen it from pan. Fold omelet in half. Slide omelet from pan onto a platter. Cut in half crosswise. Repeat procedure with remaining butter, egg mixture, potato mixture, spinach, and cheese.

Nutritional Information
Amount per serving

  • Calories: 277
  • Fat: 14.9g
  • Saturated fat: 6.8g
  • Monounsaturated fat: 5.5g
  • Polyunsaturated fat: 1.7g
  • Protein: 18.3g
  • Carbohydrate: 13.7g
  • Fiber: 2.2g
  • Cholesterol: 377mg
  • Iron: 2.8mg
  • Sodium: 596mg
  • Calcium: 89mg

Baked Egg in a Hole


  • 1 slice bacon
  • 4 (1-ounce) slices multigrain bread, lightly toasted
  • 4 large eggs
  • 4 teaspoons grated fresh pecorino Romano cheese (about 1/4 ounce)
  • 1 teaspoon chopped fresh sage
  • 1/4 teaspoon freshly ground black pepper


  1. Position an oven rack in the middle setting. Place a jelly-roll pan on rack. Preheat oven to 400°.
  2. Place bacon on heated pan, and cook until crisp (about 4 minutes); crumble. Cut a hole into the center of each toast using a 3-inch biscuit cutter or round cookie cutter. Reserve cutouts.
  3. Arrange bread slices on hot pan; crack one egg into each hole. Sprinkle eggs evenly with crumbled bacon, cheese, and sage. Bake at 400° for 5 minutes or until egg whites are set. Sprinkle with pepper, and serve with toast cutout.

Nutritional Information
Amount per serving

  • Calories: 167
  • Fat: 7.7g
  • Saturated fat: 2.5g
  • Monounsaturated fat: 2.6g
  • Polyunsaturated fat: 1.3g
  • Protein: 11.3g
  • Carbohydrate: 12.8g
  • Fiber: 2.1g
  • Cholesterol: 216mg
  • Iron: 1.7mg
  • Sodium: 273mg
  • Calcium: 73mg

Source: Cooking Light

Yummy Pork Loin Recipe created by Sara Vavra

Pork Loin with sweet potatoes

All nutritional power houses that we should include in our diet. This amazing recipe that our massage therapist, Sara Vavra, just whipped up last night has it all.   So delicious, so simple, so healthy!

1. Cast Iron Pan or Pot that can go into the oven
2. Olive Oil
3. 1 Sliced sweet onion
4. 1 large red pepper
5. 1 scrubbed and peeled sweet potato
6. 1 medium pork loin
7. 1 Can of Chunk Pineapple (unsweetened)
8. 1 can lite coconut milk
**optional sirracha, cilantro, salt and pepper, lime juice**

In a cast iron pan saute in 2 teaspoons olive oil 1 sliced sweet onion. Slice 1 Red pepper into bite sized pieces and toss in with the onions, add some garlic and saute for a few minutes. Peel and chop 1 or more sweet potatoes into bite sized chunks and add to pot. Cut up half lean pork loin into bite sized chunks and add to pan. Add one can of pineapple with juice along with 1/2 can of lite coconut milk. Cover pan and cook in oven for 45 minutes. Season with lime juice, cilantro, salt and pepper, and cayenne pepper to taste.

Sweet-slightly salty-peppery savory goodness.

You can substitute chicken for the pork, or add black beans for a meatless version.

Black beans can be served as a side and my family also likes this over rice.

Delicious, tropical, low fat, very healthy.

Sesame crusted sole with baby bok choy and wild rice

Getting more fish in our diet is a great way to stay healthy. Here’s a wonderful recipe from Dr. OZ that avoids gluten and includes some healthy greens. Try this as your meat alternative.

Fast & Healthy: Sunburst Trout, Red Quinoa & Rainbow Chard

For a fast, easy and extremely healthy dinner, try this menu!

Sunburst Trout: add salt & pepper and drizzle with olive oil. Place on sheet pan and broil on high heat for 7 minutes until fish flakes easily with a fork. Finish with squeeze of lemon

Red Quinoa (artisanal grain, can find at Earth Fare): saute sliced baby carrots, sliced celery and sliced garlic in olive oil for 4 minutes (until fragrant) in saute pan. While sauteeing, bring 1 cup rinsed red quinoa and 1 1/2 cups of water to a boil in a separate sauce pan. Once boiling, add carrots, celery and garlic to quinoa, reduce heat to low, cover and simmer for 20 minutes (or until all water is absorbed).

Sauteed Rainbow Chard: Wash and drain 1 lb rainbow chard. Remove large stems and cut into 1 inch pieces. Saute 3 garlic cloves (minced) and 1/2-1 teaspoon (or to taste) red pepper flakes in a tablespoon olive oil in a large saute pan for 1 minute (or until fragrant). Add chard, cover and steam for 10 minutes (checking frequently to make sure not too dry…if so, add 1 teaspoon of water at a time to keep moist). During 10 minutes, frequently stir/flip chard. Finish with splash of apple cider vinegar and salt (to taste).


Mom Montgomery’s Praline Macaroons

These cookies come straight from Joe’s mom (a wonderful baker!) and are easy and low calorie.  Enjoy!

Praline Macaroons

1 cup coarsely chopped pecans

3 egg whites at room temperature

1/4 tsp. cream of tartar*

pinch of salt

1 cup firmly packed light brown sugar

36 pecan halves


1.  Place chopped pecans in a single layer in a shallow pan and bake at 350 degrees for 7 minutes or until lightly toasted.

2.  Beat egg whites, cream of tartar and salt until frothy, increase speed and gradually add brown sugar, beating until stiff peaks form.  Gently fold in toasted chopped pecans.

3.  Drop batter by heaping teaspoonfuls 1 inch apart on lightly greased aluminum foil- lined baking pans (wonder if non-stick foil would eliminate the need to grease the foil?).  Press one pecan half into each cookie lightly.

4.  Bake at 325 degrees for 33 minutes  or until the cookies are lightly golden and the pecan halves toasted.  Cool and store in an airtight container.
*No need to buy a can of cream of tartar.  A small pouch can be purchased for half the price at Home Economist or Fresh Market.


South African Curried Spinach with Peanuts (from

Our trainer, Tracy, loves this weight watcher’s recipe for South African Curried Spinach with Peanuts. We hoep yo

See the recipe online here:

South African Curried Spinach with Peanuts
PointsPlus™ Value: 2
Servings: 6
Preparation Time: 10 min
Cooking Time: 25 min
Level of Difficulty: Easy

Crunchy peanuts and light coconut milk make this exotically-spiced spinach dish a standout.

32 oz chopped frozen spinach, baby variety
1 tsp olive oil
1 cup(s) onion(s), diced
1 tsp kosher salt, divided, or more to taste
2 tsp curry powder
1/4 tsp ground ginger
1/2 cup(s) light coconut milk
1 tsp fresh lime juice
3 Tbsp peanuts, salted, chopped
2 Tbsp cilantro, fresh, minced

1. Cook spinach according to package instructions; drain well in colander and press out any remaining liquid.
2. Heat oil in a large skillet over medium-low heat. Add onion, 1/2 teaspoon salt, curry and ginger; cook, stirring frequently, until onion is softened, about 10 minutes.
3. Add drained spinach, coconut milk, remaining 1/2 teaspoon salt and lime juice; stir to combine and heat through. Top with peanuts and cilantro just before serving. Yields about 3/4 cup spinach, 1 1/2 teaspoons peanuts and 1 teaspoon cilantro per serving.

South African Curried Spinach with Peanuts (from Weight Watcher’s)

Our trainer, Tracy, loves this weight watcher’s recipe. We hope you will too!

See the recipe online here:

South African Curried Spinach with Peanuts
PointsPlus™ Value: 2
Servings: 6
Preparation Time: 10 min
Cooking Time: 25 min
Level of Difficulty: Easy

Crunchy peanuts and light coconut milk make this exotically-spiced spinach dish a standout.

32 oz chopped frozen spinach, baby variety
1 tsp olive oil
1 cup(s) onion(s), diced
1 tsp kosher salt, divided, or more to taste
2 tsp curry powder
1/4 tsp ground ginger
1/2 cup(s) light coconut milk
1 tsp fresh lime juice
3 Tbsp peanuts, salted, chopped
2 Tbsp cilantro, fresh, minced

1. Cook spinach according to package instructions; drain well in colander and press out any remaining liquid.
2. Heat oil in a large skillet over medium-low heat. Add onion, 1/2 teaspoon salt, curry and ginger; cook, stirring frequently, until onion is softened, about 10 minutes.
3. Add drained spinach, coconut milk, remaining 1/2 teaspoon salt and lime juice; stir to combine and heat through. Top with peanuts and cilantro just before serving. Yields about 3/4 cup spinach, 1 1/2 teaspoons peanuts and 1 teaspoon cilantro per serving.

Recipe Contest!!

Question Mark Green  November, 2010

We want your favorite Holiday “Goodie” Recipe!!  If it’s healthy AND delicious, you might win a free personal training session!    Recipes will be considered and one fabulous, health conscious chef will win a free personal training session to kick off his or her New Year!  Winners will be announced at our Group Workout on December 11, 2010.  Submit all entries (only one per person, please) to by November 19th, 2010.

Pumpkin Bread

This is a lower calorie quick bread that does not skimp on flavor. Buttermilk guarantees it will be moist. Great for an afternoon snack.


1 1/2 cups all-purpose flour

1 1/4 teaspoons baking soda

1 teaspoon salt

1 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/2 teaspoon ground ginger

1 cup pumpkin puree

1 cup brown sugar

1/2 cup buttermilk

1 egg

2 tablespoons butter, softened


1. Preheat oven to 350 degrees.

2. Sift the flour, baking soda, salt, cinnamon and nutmeg into a large bowl. Mix in the pumpkin, brown sugar, buttermilk, egg and butter until well blended. (optional add-ins: chopped pecans, chocolate chips, raisins, 1 tsp vanilla)

3. Pour into a 9×5 inch loaf pan.

4. Bake for 1 hour, or until a toothpick inserted into the center comes out clean.


Almond Lemon Chicken

January 2011

Almonds are considered a “superfood” for their heart health benefits–from good fats and fiber to powerful antioxidants and essential vitamins and minerals. Protein-packed almonds provide monounsaturated fat to help slash LDLs (“bad” cholesterol) and boost HDLs (“good” cholesterol). Serve this flavorful dish with steamed broccoli and brown rice for a delicious, balanced meal.


5 tablespoons lemon juice

3 tablespoons Dijon-style prepared mustard

2 cloves garlic, chopped

1/4 teaspoon ground white pepper

3 tablespoons olive oil

6 skinless, boneless chicken breasts

3/4 cup sliced almonds

2 cups chicken broth

1 teaspoon cornstarch, dissolved in 1 tablespoon water

2 tablespoons orange marmalade

1 tablespoon butter, cut into pieces

2 tablespoons chopped fresh parsley

6 slices lemon, for garnish


1. Combine the lemon juice, mustard, garlic and white pepper. Beat in 2 tablespoons of the olive oil. Put the chicken in a shallow container and pour the lemon mixture over it. Cover and refrigerate for at least 1 hour.

2. In a large skillet, saute the almonds in 1/2 tablespoon of the olive oil until golden. Remove from skillet and reserve. Wipe out the skillet. Drain the chicken, reserving the lemon marinade. Add remaining 1/2 tablespoon olive oil to skillet, then add chicken breasts and brown over high heat until breast is brown on each side (6 to 10 minutes). Remove from skillet and reserve.

3. Strain the lemon marinade into the skillet. Bring to a boil and boil for 1 minute. Add chicken broth and cornstarch/water mixture. Cook over high heat, stirring occasionally, until the mixture reduces by half (about 5 minutes). Add marmalade and stir over medium heat until melted. Stir in the butter a bit at a time over high heat, stirring constantly. Stir in parsley. Return chicken to skillet and heat through. Add reserved almonds and garnish with lemon slices.

Sneaking in Fiber

March 2010
This month’s recipe is actually 10 great tips for getting more fiber (“good carbs”) into your diet. Fiber protects us from heart disease, cancer, and digestive problems. It lowers our cholesterol and helps with weight control. This is one nutrient you don’t want to miss!

Article by: Reader’s Digest

“Good carbs” refer to complex carbohydrates. These are foods like whole grains, nuts, beans, and seeds that are composed largely of complex sugar molecules that require lots of time and energy to digest into the simple sugars your body needs for fuel. Virtually every weight-loss program–Atkins, South Beach, Weight Watchers–welcomes complex carbs as part of a healthy, lean, long-term diet.

One of the biggest benefits of foods rich in complex carbs is that they also contain large amounts of fiber (the indigestible parts of plant foods – the husk on the grain of wheat, the thin strands in celery, the crunch in the apple, the casings on edible seeds). Fiber protects you from heart disease, cancer, and digestive problems. It lowers cholesterol, helps with weight control, and regulates blood sugar. Yet, average Americans get just 12-15 grams per day–far below the recommended 25-30 grams.

Here’s how to sneak “good carbs” and extra fiber into your diet:

1. Eat cereal every day. Aim for a whole grain, unsweetened cereal with at least 4 grams of fiber per serving…Kellogg’s All-Bran Original, Kashi GOLEAN or Kellogg’s Raisin Bran.

2. Eat two apples every day. Apples are a good source of pectin, a soluble fiber that digests slowly. 5 grams of pectin leave you feeling full for up to 4 hours.

3. Make a yogurt mix once/week. Mix 1 small container of yogurt, 1/3 cup All-Bran cereal, 1 tablespoon ground flaxseeds and 5 diced strawberries for a whopping 12.2 grams of fiber–nearly half your daily allowance!

4. Dip baby carrots and broccoli florets in low-fat ranch dressing as your afternoon snack 3 days/week. You’ll get about 5 grams of fiber in each cup of veggies.

5. Keep a container of gorp in your car and office. Mix together peanuts, raisins, high-fiber cereal like All-Bran, and chocolate covered soy nuts. Have a handful for a sweet snack.

6. Switch to whole grain crackers. 1 regular whole wheat cracker has 1/2 gram of fiber. 10 crackers give you 5 grams of fiber. Spread peanut butter on whole grain crackers (look for brands that have 0 trans fat).

7. Mix your regular cereal with the high-test stuff. If you can’t face an entire bowl of All-Bran, mix 1/3 cup with an equal amount of Apple Cinnamon Cheerios and you’ll barely know it’s there (1/3 cup packs a walloping 8.5 grams of fiber.)

8. Add kidney beans or chickpeas (aka garbanzo beans) to your salad. 1/4 cup adds an additional 5 grams of dietary fiber.

9. Make sure the first ingredient in whole grain products has the word “whole” in it, as in “whole wheat,” or “whole grain.” If it says multi-grain, seven-grain, nutra-grain, cracked wheat, stone-ground wheat, unbromated wheat or enriched wheat, it’s not whole wheat, and thus is lacking some of the vitamins and minerals, not to mention fiber, of whole grains.

10. Every week, try one “exotic” grain. How about amaranth, bulgur, or wheatberries? Most are as simple to fix as rice, yet packed with fiber and flavor. Mix in steamed carrots and broccoli, toss with olive oil and Parmesan or feta cheese, maybe throw in a can of tuna or a couple ounces of cut-up chicken, and you’ve got dinner.

Fruit and Yogurt Energy Shake

February 2010
Replenish your energy after a cardiovascular workout with this complex carb-rich drink. Yogurt adds protein and calcium while fruit adds natural sweetness and vitamin C for tired, sore muscles. Enjoy this shake within 30 – 60 minutes after exercise, when your body is best able to repair itself and replenish the energy you’ve spent. Experiment with different fruits for new flavors.

1 cup frozen sweet cherries
1 cup vanilla yogurt
1 cup pomegranate cherry juice
1 (8-ounce) can crushed pineapple, drained
1 banana, peeled

Place all ingredients in a blender, puree until smooth.

Ham and Potato Soup

January 2010
New Year, New You. Get inspired with this low calorie, budget-friendly soup.
This hearty soup will make you feel good from the inside out.


3 1/2 cups peeled and diced potatoes

1/3 cup diced celery

1/3 cup finely chopped onion

3/4 cup diced cooked ham

3 1/4 cups water

2 tablespoons chicken bouillon granules

1/2 teaspoon salt, or to taste

1 teaspoon ground white or black pepper, or to taste

5 tablespoons butter

5 tablespoons all-purpose flour

2 cups milk


1. Combine the potatoes, celery, onion, ham and water in a stockpot. Bring to a boil, then cook over medium heat until potatoes are tender, about 10 to 15 minutes. Stir in the chicken bouillon, salt and pepper.

2. In a separate saucepan, melt butter over medium-low heat. Whisk in flour with a fork, and cook, stirring constantly until thick, about 1 minute. Slowly stir in milk as not to allow lumps to form until all of the milk has been added. Continue stirring over medium-low heat until thick, 4 to 5 minutes.

3. Stir the milk mixture into the stockpot, and cook soup until heated through. Serve immediately.

Dark Chocolate-Dipped Macaroons

December 2009
Your holiday cookie exchange can be healthy! These chewy coconut cookies skip the usual sweetened condensed milk for a lower calorie version. Only 92 calories each.


3 large egg whites

3 Tbsp sugar

1/2 tsp vanilla extract

1/4 tsp almond extract

1 pkg (7 oz) sweetened flaked coconut

8 oz bittersweet dark chocolate, melted


1. Heat oven to 325º. Line 2 sheets with parchment paper or aluminum foil.

2. Whisk egg whites, sugar and extracts in medium bowl until foamy. Stir in coconut until evenly mixed.

3. Drop tablespoonfuls onto baking sheets. Bake 15 to 20 minutes until set and browned. Cool on wire rack.

4. Dip bottoms and tiny bit of sides in melted chocolate. Place on same lined baking sheets. Let stand at room temperature until set. Makes 2 dozen.

Baked Apples

October 2009
It’s apple picking season! This low fat and low sodium recipe is a great breakfast, side dish, or dessert. The spices, nuts and raisins can be interchanged or omitted depending upon your taste.


6 apples – peeled, cored and sliced

1/2 cup white sugar

3 tablespoons all-purpose flour

1/2 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/2 cup raisins

1/2 cup chopped walnuts

1/2 cup milk


1. Preheat oven to 350 degrees. Grease a 2 quart casserole dish with non-stick cooking spray.

2. Place apples in a large bowl. In a small bowl, mix together sugar, flour, cinnamon, nutmeg and cloves. Stir spice mixture into apples until evenly distributed. Fold in raisins and walnuts. Spoon into prepared dish. Pour milk evenly over apple mixture.

3. (optional) Top with a few thin slices of stick butter, sprinkle with brown sugar or granola.

4. Bake in preheated oven for 45 to 60 minutes, or until soft and bubbly. Allow to cool slightly before serving.

Chicken Salad Pitas

September 2009
With school back in session, this sandwich is great for kids and parents to pack for lunch.

Reasons to Brown Bag It

1. It’s cheaper than buying lunch
2. It’s healthier than many restaurant options
3. It’s easy to control portion size


2 cups cooked chicken breast, chopped

1 medium carrot, julienned

1/2 cup cucumber, seeded and chopped

1 medium tomato, seeded and chopped

1/4 cup red onion, diced

1/4 cup sliced ripe olives

1/4 cup cubed mozzarella cheese

1/3 cup Italian salad dressing

2 cups shredded red leaf lettuce

6 pita bread halves


In a bowl, combine the chicken, vegetables and cheese. Add dressing and toss to coat. Line pitas with lettuce leaves. Stuff 1/3 cup chicken salad into each pita half. Enjoy!

Portobello Mushroom Burgers

August 2009

4 portobello mushroom caps
yellow onion, sliced thick
1/4 cup balsamic vinegar
2 tablespoons olive oil
1 teaspoon dried basil
1 teaspoon dried oregano
1 tablespoon minced garlic
salt and pepper to taste
4 slices provolone cheese


1. In a shallow dish, whisk together vinegar, oil, basil, oregano, garlic,
salt, and pepper. Place the mushroom caps in the marinada. Let stand at room
temperature for 15 minutes, flip over once.

2. Preheat grill for medium-high heat.

3. Brush grate with oil. Place mushrooms and onion slices on the grill.
Grill 5 to 8 minutes on each side or until tender. Brush mushrooms with
marinade frequently. Top with cheese during the last 2 minutes of grilling.

4. Serve on a whole grain bun.

Halibut with Zesty Peach Salsa

July 2009
Peaches are at their peak in July and August. Serve this refreshing peach salsa on top of halibut marinated in citrus juices and brown sugar.


1/3 cup orange juice

2 tablespoons canola oil

2 tablespoons lime juice

1 tablespoon brown sugar

2 teaspoons grated lime peel

1 garlic clove, minced

1/2 teaspoon salt

4 (6 ounce) halibut steaks


2 cups chopped fresh peaches

1/4 cup chopped sweet red pepper

1/4 cup chopped red onion

1 jalapeno pepper, seeded and chopped

2 tablespoons orange juice

1 tablespoon minced fresh cilantro

2 teaspoons lime juice

1/4 teaspoon salt


1. In a bowl, combine the first seven ingredients; mix well. Remove 1/4 cup for basting; cover and refrigerate. Pour remaining marinade into a large re-sealable plastic bag; add the halibut. Seal bag and turn to coat; refrigerate for 2 hours. In a bowl, combine salsa ingredients; cover and refrigerate until serving.

2. If grilling the fish, coat grill rack with nonstick cooking spray before starting the grill. Drain and discard marinade from fish. Grill, uncovered, over medium heat or broil 4-6 in. from the heat for 4-6 minutes on each side or until fish flakes easily with a fork, basting occasionally with reserved marinade.

3. Top with peach salsa.

Pool Party Pasta Salad

June 2009
This versatile salad is a nutritious and light summer meal or side dish. Use grilled chicken leftovers and swap out any of the veggies with what you have on hand!


1 (16 ounce) package farfalle (bow tie) pasta
1 cup broccoli florets
8 ounces fresh asparagus spears, trimmed and chopped
8 ounces diced cooked chicken breast meat
1 (15 ounce) can kidney beans, drained (or garbanzo beans)
1 (4 ounce) can sliced black olives, drained
1 medium green bell pepper, seeded and diced
1/2 pint cherry tomatoes, halved
4 ounces crumbled feta cheese (or asiago or monterey jack)
1 cup Italian salad dressing (or Dijon or Balsamic vinaigrette)
salt and pepper (optional)

1. Bring a large pot of lightly salted water to a boil. Add pasta, and cook until tender, about 8 minutes. Add broccoli florets and asparagus to the boiling water during the last 5 minutes. Drain, and run under cold water to cool.

2. In a large serving bowl, stir together the diced chicken, beans, olives, green pepper, tomatoes, cheese and salad dressing. Stir in the pasta, broccoli and asparagus. Season with salt and pepper to taste. This salad is best if chilled for a couple of hours before serving.

Grilled Artichokes

April 2009
Artichokes are in season March through May and are an excellent source of potassium and Vitamin A.


6  artichokes

1  tablespoon  plus 1/2 teaspoon salt

1  lemon

3  cloves garlic, minced

3  tablespoons  olive oil

2  tablespoons  lemon juice

1/4  teaspoon  pepper


Slice tops off artichokes, pull off small leaves, trim stems, and snip off thorny tips. In a large pot, bring 1 to 2 inches of water to a boil. Add 1 tablespoon salt, the juice of 1 lemon, and artichokes; cover and steam until artichoke bottoms pierce easily, 20 to 40 minutes. Drain artichokes. When cool enough to handle, cut each in half lengthwise and scrape out fuzzy center. In a bowl, combine garlic, olive oil, 2 tablespoons lemon juice, 1/2 teaspoon salt, and pepper. Brush artichokes with garlic mixture and set, cut side down, on a grill over medium heat. Grill, turning once, until lightly browned, 8 to 11 minutes.

Optional: Serve with green olive dip. In a blender, whirl 1/2 cup chopped parsley, 5 tablespoons extra-virgin olive oil, 2 tablespoons chopped green olives, 1 tablespoon drained capers, 1 tablespoon lemon juice, 1/2 teaspoon Dijon mustard, 1/4 teaspoon pepper, and 1/8 teaspoon salt until chunky.