Ingredients

• 1 stick (1/2 cup) trans fat – free margarine
• 4 oz fine-quality dark chocolate, chopped
• 1/2 cup granulated sugar
• 3 egg whites
• 1 Tbsp canola oil
• 1 tsp vanilla extract
• 1/2 cup unsweetened cocoa powder
• 1 Tbsp confectioners sugar, for sprinkling

Preparation

Preheat oven to 375° and lightly coat an 8-inch round baking pan with nonstick cooking spray.

Line bottom with a round of wax paper or parchment paper.

In a microwave-safe bowl, microwave margarine and chocolate on high for 20 seconds, stir, and continue to microwave at 20- second intervals until melted.

Remove from microwave and whisk mixture until smooth.

Whisk granulated sugar into chocolate mixture.

Add egg whites, oil and vanilla and whisk well.

Sift cocoa powder over chocolate mixture and whisk until just combined.

Pour batter into pan and bake in middle of oven for 20 to 25 minutes, or until top has formed a thin
crust.

Cool cake in pan on a rack for 5 minutes.

Turn onto a serving plate.

Dust cake with confectioners sugar.

Nutrition Information

Calories: 162
Fat: 11g
Saturated Fat: 4g
Cholesterol: 1mg
Sodium: 81mg
Carbohydrates: 17g
Fiber: 1g
Protein: 2g

This recipe is diabetes-friendly and heart-healthy.

Ingredients

Yield: 12 servings

• 1 lb pasteurized lump crab meat
• 1/4 cup + 2 Tbsp olive oil
• 3 Tbsp fresh lemon juice
• 3 Tbsp capers, drained
• 3 Tbsp diced shallots or red onion
• 1/4 cup chopped fresh parsley
• 1/8 tsp salt
• Black pepper to taste
• 1 whole wheat baguette (about 12 inches long), cut into 24 (1/2-inch) slices

In a large bowl, combine crab meat, 1/4 cup of the olive oil, lemon juice, capers, shallots, parsley, salt and black pepper.

Mix gently. Cover and chill for at least 1 hour.

Crab mixture will keep, refrigerated, for up to 2 days.

When ready to serve:

Heat grill to high.

Brush bread slices with remaining 2 tablespoons olive oil and grill on both sides until toasted lightly.

Arrange bread on a serving platter and top with crab mixture.

Serve hot.

Nutrition Information

Calories: 137
Fat: 8g
Saturated Fat: 1g
Cholesterol: 30mg
Sodium: 271mg
Carbohydrates: 10g
Fiber: 1g
Protein: 9g

1/2 cup whole wheat flour

1 cup all-purpose flour

1 tsp baking powder

1/2 cup dark chocolate chips

1 egg

3/4 cup light brown sugar

2 Tbsp granulated sugar

2 Tbsp water

2 tsp canola oil

2 tsp vanilla extract

1/2 cup trans fat free margarine

1/2 cup creamy peanut butter

Preheat oven to 325°. Lightly coat an 8 x 8 inch baking pan with nonstick cooking spray.

In a small bowl, combine flours, baking powder and chocolate chips. In another bowl, using a hand mixer, combine egg, sugars, water, oil, vanilla, margarine and peanut butter. With a spatula, gradually fold flour mixture into peanut butter mixture.

Spread mixture evenly into baking pan. Bake for 30 minutes, or until the top of the bars looks dry. Cool in pan on a wire rack, then cut into 2-inch squares.

Yield: 16 servings

Nutrition Facts (per serving): Calories: 187; Fat: 9g; Saturated Fat: 3g; Cholesterol: 4mg; Sodium: 110mg; Carbohydrates: 53g; Fiber: 2g; Protein: 3g

Soup

• 1/2 cup sliced shallots
• 2 lb diced carrots
• 1 cup carrot juice
• 1 cup water
• 1 cup orange juice
• 1 sprig thyme
• 1/4 tsp orange zest
• Black pepper to taste

Yogurt Topping

• 1/2 cup no sugar added plain yogurt
• 3 Tbsp coconut powder or 1 tsp coconut extract
• 1 Tbsp chopped fresh mint leaves
• 1 Tbsp honey
• Orange slices and mint leaves for garnish

Make soup: Lightly coat a large saucepan with nonstick cooking spray and heat over medium heat. Add shallots and carrots and sauté for 5 minutes. Reduce heat and cook, covered, for 10 minutes or until softened. Add carrot juice, water, orange juice and thyme. Bring to a boil; reduce heat and simmer, covered, for 20 minutes. In a blender, purée soup mixture until smooth. Add orange zest and pepper and stir to combine.

Make yogurt topping: In a small bowl, combine yogurt, coconut powder, chopped mint and honey and whisk until combined. Garnish each serving with a dollop of yogurt topping, orange slices and mint leaves.

Yield: 6 servings

Nutrition Facts (per serving): Calories: 168; Fat: 5g; Saturated Fat: 4g; Cholesterol: 1mg; Sodium: 145mg; Carbohydrates: 28g; Fiber: 5; Protein: 3g

In a small bowl, add flour, salt and pepper and stir to combine. Dredge shrimp in seasoned flour, shaking off the excess. In a medium saucepan, heat oil over moderate-high heat until hot. With tongs, place shrimp in a single layer in oil and cook for 2 minutes on each side. With tongs, remove shrimp from pan and drain on paper towels. Serve on a bed of lettuce with lemon wedges.

Yield: 4 servings

Nutrition Facts (per serving): Calories: 268; Fat: 13g; Saturated Fat: 2g; Cholesterol: 172mg; Sodium: 243mg; Carbohydrates: 13g; Fiber: 0; Protein: 25g

This recipe is heart-healthy and gluten free.

Ingredients

• 1 pt fresh raspberries (substitute frozen raspberries and reduce sugar)
• 2 Tbsp powdered sugar
• 3 drops lemon juice
• 1/2 tsp kosher or sea salt

Preparation

1. Place raspberries in a bowl.
2. Sift powdered sugar on top.
3. Add lemon juice and sea salt.
4. Pour into a blender to purée until smooth.
5. Strain and serve.

Raspberry sauce is very versatile. Refrigerate for up to one week. Use as a dressing for fresh berries, as an ice cream topping or as an accompaniment to chocolate cake, brownies or crepes.

Nutrition Information Per Serving

Recipe Yields 12 Servings (1 tablespoon per serving)
Calories: 46
Fat: 0g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 26mg
Carbohydrates: 11g
Fiber: 3g
Protein: 1g

This recipe is heart healthy, diabetes friendly and gluten free.

Ingredients

• 1/2 cup flat leaf parsley (dill, basil, any green herb)
• 1/4 cup celery leaves
• 1/2 cup other soft green herbs
• 1 jalapeño (optional)
• 1 Tbsp chopped shallot (or red onion)
• 1 Tbsp capers
• 2 tsp lemon zest (optional)
• 1 tsp chopped anchovies (rinsed)
• pinch crushed red pepper
• pinch of salt
• freshly ground black pepper
• 1/4 cup extra virgin olive oil

Preparation

1. In a blender, add chopped herbs, jalapeño, shallot, capers, lemon zest and anchovies.
2. Add spices.
3. Start blending while you slowly add oil  to create a green sauce.

Serving Idea (optional): Drizzle salsa verde on plate first. Add asparagus spears that have been tossed lightly with lemon juice and olive oil.  Add cooked salmon, chicken, scrambled eggs or any protein or vegetable course.

Green Cooking Tip: Keep the sauce very green for up to one week in the fridge. Before blending, place fresh herbs in a pot of boiling water for 30 seconds. Remove and immediately dip herbs into a bowl filled with ice water. Wring all liquid from herbs, and chop roughly.

Nutrition Information Per Serving

Recipe Yields 14 Servings
Calories: 37
Fat: 4g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 46mg
Carbohydrates: 0g
Fiber: 0g
Protein: 0g

These recipes are: Heart Healthy, Diabetes Friendly, Gluten Free

Ingredients

• 4 salmon fillets (5 oz each), skin off
• 1 Tbsp extra virgin olive oil
• 1/2 tsp salt
• 1 tsp black pepper
• 1 tsp sugar
• 2 tsp canola oil spray

Preparation

Rub both sides of salmon fillets with oil, salt, pepper and sugar.

Baked Salmon

Preheat oven to 400°.  Bake salmon on a foil-lined baking sheet that has been coated with cooking spray. Bake for 5 to 7 minutes, until firm and not opaque.

Pan Fried Salmon

Coat sauté pan with cooking spray, and place over high heat.  Place fish in pan; lower heat and let cook, undisturbed for 3 to 4 minutes.  Flip and sear fish fillet on opposite side another 3 to 4 minutes, until firm and not opaque.

Grilled Salmon

Enjoy the charred, barbecued flavor of salmon by cooking it directly on a hot outdoor grill or in a preheated grill pan on the stove.

If using an outdoor grill, place fish on aluminum foil coated with canola oil spray, just enough so that the fish doesn’t stick. (about 1 teaspoon). Cook 3 to 4 minutes on each side, until firm and not opaque.

If you are using a grill pan, lay fish directly on pan surface that has been coated with canola oil spray. You should immediately hear it sizzle. Let cook, undisturbed for 3 to 4 minutes. Flip to other side. Cook additional 3 to 4 minutes, until firm and not opaque.

Nutrition Information Per Serving

Recipe Yields 4 Servings
Calories: 312
Fat: 21g
Saturated Fat: 4g
Cholesterol: 83mg
Sodium: 383mg
Carbohydrates: 1g
Fiber: 0g
Protein: 28g

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