Ingredients

• 1 Tbsp safflower or grapeseed oil
• 1 small Spanish onion, peeled and diced small
• 2 medium rutabagas, peeled and diced small
• 4 medium parsnips, peeled and diced small
• 4 large carrots, peeled and diced small
• 2 large yellow or striped beets, peeled and diced small
• 3 medium turnips, peeled and diced small
• 2 Granny Smith apples, peeled and diced small
• 2 cups homemade chicken stock
• 1 sprig fresh thyme or 1 tsp. dried thyme
• 1 bay leaf
• 1 Tbsp fresh sage, chopped finely
• Pinch of salt and pepper, to taste

Preparation

1. Heat oil in large saucepan on medium heat. Add onion. Cook for 10 to 12 minutes until soft and translucent. Add a pinch of salt and pepper.
2. Add all root vegetables and apples. Mix with onion and cook for 5 minutes.
3. Add thyme, sage , bay leaf and stock. Season with salt and pepper.
4. Lower heat to medium low and cook for 40 to 45 minutes until vegetables are soft. Serve warm.

Nutrition Information Per Serving

Recipe Yields 8 Servings
Calories: 176
Fat: 4g
Saturated Fat: 1g
Cholesterol: 2mg
Sodium: 207mg
Carbohydrates: 34g
Fiber: 8g
Protein: 5g

This recipe is heart healthy and diabetes friendly.

Ingredients

• 1 Tbsp olive oil
• 1/4 cup finely chopped red bell pepper
• 1/4 cup finely chopped celery
• 2 green onions, thinly sliced
• 1/2 tsp minced fresh ginger
• 1/2 tsp Worcestershire sauce
• 1/2 tsp whole grain mustard
• 1/8 tsp hot sauce
• 1/2 cup evaporated milk
• 1/2 lb jumbo lump crabmeat
• 2 Tbsp finely chopped chives
• 2 Tbsp finely chopped parsley
• 1 cup panko
• 1/2 tsp finely grated lime zest
• 1/4 cup canola oil

Preparation

1. Heat the olive oil in a nonstick skillet. Combine red pepper, celery and green onions and cook over moderately high heat, stirring, until the vegetables are just softened, about 2 minutes.
2. Stir in ginger, Worcestershire, mustard, hot sauce and evaporated milk.  Boil mixture until it’s reduced by half, about 6 minutes. Transfer to a bowl and let cool slightly.
3. In a separate bowl combine crabmeat, chives, parsley, ¾ cup panko breadcrumbs and lime zest. Combine the reduced cream mixture with the crabmeat and stir gently. Avoid breaking up crab pieces.
4. With moistened hands, shape the crab mixture into 8 cakes, using approximately 1/3 cup for each. The
   cakes should be about 3 inches wide and 3/4 inch thick. Spread the remaining bread crumbs on
   a large plate. Coat the crab cakes with bread crumbs and transfer to a baking sheet lined
   with wax paper.
5. Heat 2 tablespoons of canola oil in a medium nonstick skillet. Add half of the crab cakes and
   cook until browned and crisp, about 2 minutes per side. Transfer to a platter. Repeat with
   remaining canola oil and crab cakes. Arrange crab cakes on plates.

Nutrition Information Per Serving

Recipe Yields 4 Servings
Calories 311
Fat 20 g
Saturated Fat 3 g
Cholesterol 61 mg
Sodium 422 mg
Carbohydrates 20 g
Fiber 1 g
Protein 12 g

Ingredients

• 10 lbs pork loin cut lengthwise*
• 2 limes
• 1 gallon apple cider
• 2 lbs fresh kale, blanched
• 6 stalks celery, chopped
• 2 yellow onions, chopped
• 1 bunch watercresss or flat leaf parsley, chopped
• 4 Tbsp mustard seed
• 2 Tbsp pepper flakes
• White pepper
• Tabasco sauce

*Request your local butcher or meat department to remove and trim the pork of all fat and silver skin prior to slicing it lengthwise.

Preparation

1. Submerge pork loin in apple cider with juice from two fresh-squeezed limes and their skins. Marinate for two hours.
2. To prepare stuffing combine kale, celery, onions, watercress, mustard seed, pepper flakes and pinch of white pepper. Mix all ingredients thoroughly. Add Tabasco sauce to taste.
3. Remove pork from marinade and place it flat on a cheesecloth. Pound with a meat mallet evenly.
4. Place stuffing over flattened pork loin in an even layer. Roll pork loin lengthwise to create a pinwheel effect.* Wrap tightly in cheesecloth and tie both ends securely. Place in boiling water. Cook until internal temperature reaches 160 degrees. Remove from stove and leave in water until cool.
5. Take off cheesecloth; slice and serve warm or cold.

Nutrition Information Per Serving

(Recipe Yields 26 Servings)
Calories 304
Fat 4 g
Saturated Fat 1 g
Cholesterol 96 mg
Sodium 363 mg
Carbohydrates 23 g
Fiber 1 g
Protein 41

Ingredients

• 8 – 4 ounce chicken breasts, boneless and skinless
• 1 cup flour, seasoned with pepper
• 1 cup buttermilk
• 1 cup walnut pieces, finely ground

Preparation

1. Preheat oven to 350 degrees.
2. Coat chicken with flour and then dip each breast in buttermilk. Coat each chicken breast with walnuts.
3. Heat non-stick pan on medium and spray it with vegetable oil.
4. Place chicken in pan and cook on each side for 2 to 3 minutes regulating the heat to avoid burning walnut crust. Press index finger onto chicken to test doneness. Chicken is cooked when firm to the touch.
5. Transfer chicken to oven to bake thoroughly, approximately 10 to 12 minutes.
6. Remove from pan when cooked. Slice each chicken breast diagonally into 4 pieces. Serve hot.

Nutrition Information Per Serving

Recipe Yields 6 Servings
Calories 341
Fat 17 g
Saturated Fat 2 g
Cholesterol 67 mg
Sodium 107 mg
Carbohydrates 16 g
Fiber 2 g
Protein 32 g