Zucchini Walnut Muffins
Directions: 1. Preheat oven to 400 degrees. 2. Spray twelve 3-inch muffin cups with nonstick spray, or line with paper liners. 3. In large bowl, combine both flours,… Read More »
Zucchini Pizza Boats
Directions: 1. Preheat oven to 350 degrees. 2. Wash zucchini. Trim ends and cut each in half lengthwise. Use a spoon to gently scrape out soft, seedy center… Read More »
Zucchini Pizza Bites
Directions: 1. Preheat broiler to 500˚F. 2. Spray both sides of each zucchini slice lightly with olive oil or cooking spray and season with pepper. Place zucchini slices… Read More »
Whole Wheat Muffins
Directions: 1. Preheat oven to 350ᵒF. Lightly spray muffin tin with cooking spray, or use muffin paper liners. 2. In mixing bowl, combine flour, sugar and baking powder…. Read More »
Un-beet-able Berry Smoothie
Directions: 1. Combine all ingredients in a blender. 2. Blend until smooth. 3. Serve immediately. 4. Refrigerate or freeze leftovers within 2 hours. Tips: Beets are full of… Read More »
Tzatziki
Directions: 1. Place the plain yogurt in a paper towel-lined strainer and set it over a bowl. Place the bowl in the refrigerator for 2 hours so the… Read More »
Two Tomato Bruschetta
Directions: 1. Preheat oven to 350 degrees F. 2. In a small bowl, combine feta cheese, dried tomatoes, basil, and parsley. Set aside. 3. In another small bowl,… Read More »
Strawberry Frozen Yogurt Squares
Directions: 1. Line an 8×8 inch baking pan with foil. Sprinkle cereal evenly on the bottom of the pan; set aside. 2. Place yogurt, strawberries and condensed milk… Read More »
Skinny Ranch Dip
Directions: 1. Combine all ingredients in a small bowl and serve. 2. Keep refrigerated for about 2 days. Tips: The best way to turn a creamy, purchased salad… Read More »
Skillet Granola
Directions: 1. Line a baking sheet with parchment or waxed paper. 2. Warm oil and honey in a skillet for one minute over medium heat. Add powdered milk… Read More »
Pumpkin Pie Spiced Yogurt
Directions: 1. In a medium sized bowl thoroughly mix the pumpkin puree with the spices. 2. Add the yogurt to the bowl and mix well. 3. Place in… Read More »
Pumpkin Chai Smoothie
Directions: 1. Combine milk, instant tea, and spices in a blender; blend until tea is dissolved. Add the remaining ingredients except for the ice. Process until blended. 2…. Read More »
Potato Nachos
Directions: 1. Slice potatoes into small circles about 1/4 inch thick. Lightly coat the potato slices with oil (or spray for 3 seconds with cooking spray). Arrange slices… Read More »
Popeye Power Smoothie
Directions: 1. Combine all ingredients in a blender. 2. Puree until completely smooth. 3. Serve immediately. 4. Refrigerate leftovers within 2 hours. Tips: This smoothie is packed with… Read More »
Peach and Raspberry “Lassi”
Directions: 1. Combine all of the ingredients in a blender and blend on high until smooth. 2. Serve immediately. Tips: This fantastic smoothie is delicious in the heart… Read More »
Morning Muffins
Directions: 1. Preheat oven to 400 degrees. Coat muffin tin with nonstick cooking spray. 2. Combine egg, milk, sugar, oil, carrots, raisins, walnuts, and vanilla in a bowl… Read More »
Low-Fat Pumpkin Bread
Directions: 1. Preheat oven to 350F. 2. Butter and flour a loaf pan and set aside. 3. In a bowl, with a wire whisk, combine first 4 ingredients…. Read More »
Lightened-Up Peanut Dipping Sauce
Directions: 1. Place all ingredients in a small bowl. Mix well. 2. If sauce is too thick, add water until sauce reaches desired consistency. Tips: Lightened-up peanut dipping… Read More »
Lemon Pick-Me-Up Smoothie
Directions: 1. Make milk ice cubes: fill an ice-cube tray with low-fat or non-fat milk (about 1-1½ cups fills one tray). Freeze 3 hours or until solid. 2…. Read More »
Lemon Blueberry Oatmeal Muffins
Directions: 1. Heat oven to 400°F. Line 12 medium muffin cups with paper baking cups. For topping, combine 1/4 cup oats and brown sugar; set aside. 2. For… Read More »
Hummus (no tahini)
Directions: 1. Place all ingredients in a blender. Blend until desired consistency (more time for smooth dip, less for a chunky dip) 2. If hummus seems too thick,… Read More »
Hummus
Directions 1. To toast sesame seeds preheat oven at 350 degrees, sprinkle sesame seeds on a baking sheet and toast for 8 to 12 minutes until golden brown,… Read More »
Fruit Skewers and Yogurt Dip
Directions: 1. Cut up your favorite fruit in even squares and place them on skewers in rainbow color order. 2. Create the dip by combining the yogurt, cream… Read More »
Fresh Summer Melon Cooler
Directions: 1. Blend all the ingredients until smooth. 2. Refrigerate leftovers within 2-3 hours. Tips: This drink tastes best chilled. Try substituting honeydew or watermelon for cantaloupe. For… Read More »
Edamame Hummus
Directions: 1. In a food processor, blend soybeans, tahini, water, lemon juice, lemon zest, garlic, salt, pepper, and one teaspoon of olive oil until smooth. Add more water… Read More »
Crispy Garbanzo Beans
Directions: 1. Preheat oven to 400 degrees F. 2. Drain and rinse the garbanzo beans in a strainer. Shake off extra water. Dry the beans well with a… Read More »
Blueberry Oatmeal Muffins
Directions: 1. Preheat oven to 350°F Prepare a muffin tin with grease or spray with cooking oil. 2. Mix the dry ingredients (flour, oatmeal, sugar, baking powder, baking… Read More »
We're committed to bringing you the best in health and helping you discover the wonderful world of the DASH diet. If you're looking to control your blood pressure, hypertension, or just looking to get into great health, we're here to help. 
