SPLIT PEA SOUP

My family LOVES this soup! I doubled it, and it was gone! Light, Healthy and guilt free!

1 onion, coarsely chopped
1 clove garlic, minced* (optional)
1 Tablespoon olive oil
1 cup split peas, rinsed and sorted
5 cups water
2 teaspoons good quality salt
1/2 teaspoon basil
1 bay leaf

Directions:
Sauté onions and garlic in olive oil. Add water and bring to a boil. Add split peas and
simmer until slit peas form a smooth soup. Add salt, bay leaf and basil. Simmer for 10
minutes. Remove bay leaf and serve.

Variations:
Add 1/2 to 1 cup evaporated milk to finished soup.
Add chopped carrots and celery to soup with the seasonings and simmer until vegetables
are lightly cooked, but still crisp.
Add 1/2 cup brown rice to the boiling water first, then after 1/2 hour add split peas and
cook until peas are tender or form a smooth soup. Add seasonings and simmer for 10
minutes. (Note: The brown rice completes the protein of the legumes.)

Notes:
*A head or bulb of garlic usually contains about 10 cloves. 1 clove = 1 teaspoon chopped
garlic = 1/2 teaspoon minced garlic = 1/8 teaspoon garlic powder = 1/2 teaspoon garlic
flakes = 1/4 teaspoon granulated garlic = 1/2 teaspoon garlic juice

FESTIVE TOSSED SALAD

Ingredients

• 1 cup olive oil
• 1/2 cup balsamic vinegar
• 1/4 cup and 2 tablespoons water
• 2 envelopes Italian salad dressing mix
• 4 (10 ounce) packages Italian-blend salad greens
• 4 medium tomatoes, seeded and chopped
• 2 small red onion, thinly sliced
• 2 cups crumbled feta cheese
• 1-1/2 cups dried cranberries

Directions

In a jar with a tight-fitting lid, combine the oil, vinegar, water and salad dressing mix; shake well. In a large salad bowl, combine the greens, tomatoes, onion, cheese and cranberries. Serve with dressing.

FUNERAL POTATOS

Caution: This is NOT a healthy dish, but it was well liked at a family event. It was gone fast, so I posted it for those times you throw caution to the wind! lol

INGREDENTS:

1 Large bag of frozen shredded hash brown potatoes (not already browned, raw)

2 cans of cream of chicken soup

1 pint of sour cream

1 small bunch of green onions (just the green part cut really fine, I just use scissors!)

GOBS of grated cheese, I use cheddar/jack combination but any is fine. (About 2 large handfuls, but more is good too.)

DIRECTIONS: Mix all ingredients in a large bowl, plop in a 9x13 pan and cook at 350 degrees for about ½ hour.

OPTIONAL: Crushed Corn Flakes on top, or Crushed Potato Chips (I used potato chips no melted butter), or Bread Crumbs W/melted butter etc, be creative.

SWEET POTATO CASSEROLE

2 large cans sweet potatoes, drained
1 1/2 cups sugar
2 eggs
1 1/2 teaspoons vanilla
1/2 cup milk
1/2 cup butter, melted

TOPPING:

3/4 cup oats
3 tablespoons flour
3/4 cup packed brown sugar
1 1/2 teaspoons cinnamon
1/3 cup butter, melted
1 cup crushed pecans
3/4 cup shredded coconut
mini marshmallows

Mix the first 6 ingredients with a mixer. Prep baking dish with cooking spray, then pour in. Mix the topping ingredients by hand. Sprinkle on top.

Bake uncovered at 350°F for 25 minutes. Sprinkle marshmallows on top, then bake uncovered 5 more minutes.

TANGY PUMPKIN SEED SALAD

YIELD: 8 SERVINGS
PREPARATION TIME: 5 MINUTES
COOKING TIME: 0 MINUTES

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Details

Add some kick to your meals with this delicious side salad! The combination of lemon and Worcestershire sauce in the dressing will have your taste buds dancing while the healthy fats in this salad feed your skin to make it glow!

Ingredients

• 2 cloves garlic, minced
• ½ tsp / 2.5 ml sea salt
• 2 Tbsp / 30 ml fresh lemon juice
• 1 tsp / 5 ml Worcestershire sauce
• 1/2 cup / 120 ml best-quality olive oil
• Freshly ground black pepper to taste
• 10 cups of the lettuce of your choice
• 1/3 cup / 90 ml toasted pumpkin seeds

Preparation

1. Rinse lettuce of your choice under cold water and set aside in a bowl.
2. In a small bowl, add minced garlic and salt.
3. Whisk lemon and Worcestershire sauce into the garlic.
4. Continue to whisk the dressing while slowly pouring the olive oil in a steady stream. Whisk until smooth.
5. Add freshly ground black pepper to taste.
6. Add pumpkin seeds to the lettuce then pour the dressing over top.
7. Toss the lettuce to coat with dressing and serve.

Tosca's Tip

The dressing for this salad is perfect for a Clean Caesar Salad! Tear two heads of romaine lettuce into bite sized pieces, add the dressing and toss to coat, then serve with fresh Parmesan cheese on top. Much healthier than a regular Caesar salad but with all of the flavor!

Nutritional Value for One Serving of Salad:

Calories: 120
Calories from Fat: 98
Total Fat: 10.9 g
Saturated Fat: 1.7 g
Total Carbs: 4.3 g
Fiber: 1.6 g
Protein: 3.86 g
Sodium: 56 mg
Cholesterol: 0 mg

MOCK-A-MO LE

By Bethenny Frankel - AKA Skinny Girl
Makes about 1 1/2 cups (I doubled it for our family Thanksgiving gathering)
Hands-on time 15 minutes

INGREDIENTS:
• 1 avocado, peeled, pitted and mashed
• 1 cup green peas, cooked
• 1/4 cup chopped fresh tomato
• 2 tbsp chopped fresh cilantro
• 1 tbsp chopped red onion
• 1 tbsp chopped fresh parsley
• 2 tsp fresh lime juice
• 1 tsp Worcestershire sauce
• 1 tsp garlic powder
• 1/2 tsp ground black pepper
• 3/4 tsp hot sauce
• Additional cilantro for garnish

INSTRUCTIONS:
1. Combine ingredients in a large bowl. Using a hand-held blender, purée mixture until smooth.
2. Garnish with cilantro and serve with whole-grain crackers or raw vegetables.

NUTRIENTS per 1-tbsp serving:
CALORIES: 25
TOTAL FAT: 1.6 g
SAT. FAT: 0.25 g
CARBS: 2 g
FIBER: 1 g
SUGARS: 0.25 g
PROTEIN: 1 g
SODIUM: 9 mg
CHOLESTEROL: 0 mg

Five-Spice Tilapia

Prep: 15 min Total: 15 min (Quick)

Ingredients:

1 pound tilapia fillets
3 tablespoons light brown sugar

1 teaspoon Chinese five-spice powder
1 tablespoon canola oil

1/4 cup reduced-sodium soy sauce
3 scallions, thinly sliced

Directions:

1. Sprinkle both sides of tilapia fillets with five-spice powder. Combine soy sauce and brown sugar in a small bowl.

2. Heat oil in a large nonstick skillet over medium-high heat. Add the tilapia and cook until the outer edges are opaque, about 2 minutes. Reduce heat to medium, turn the fish over, stir the soy mixture and pour into the pan. Bring the sauce to a boil and cook until the fish is cooked through and the sauce has thickened slightly, about 2 minutes more. Add scallions and remove from the heat. Serve the fish drizzled with the pan sauce.

Notes

Tip: Five-spice powder is a blend of cinnamon, cloves, fennel seed, star anise and Szechuan peppercorns. Look for it in the spice section at the market or with other Asian ingredients.

Nutritional Information

Calories: 180

Fat: 6g

Carbs: 9g

Sodium: 596mg

Fiber 0g

Saturated Fat: 1g

Monounsaturated Fat: 3g

Protein: 24g

Cholesterol: 57 g