Sweet Potato Wedges


  •   6 medium sweet potatoes, peeled and cut into wedges
  •   Cooking spray
  •   1/2 teaspoon salt
  •   1/4 teaspoon pepper


1.    Preheat oven to 500 F.

2.    Place potatoes in a large bowl and spray with cooking spray.

3.    Combine spices and sprinkle over potatoes.

4.    Stir to evenly coat.

5.    Arrange the wedges on a cookie sheet, in a single layer.

6.    Bake for 10 minutes. Turn wedges and bake an additional 10   minutes.

Makes 6 servings.

Mashed Potatoes and Broccoli


  • 1 pound Yukon Gold potatoes, diced
  • 3 cups broccoli crowns, chopped
  • 1/2 cup skim milk
  • 1/2 cup reduced-fat cheddar cheese
  • 1/2 teaspoon salt
  • Pepper to taste


1.    In a large pot, bring 1 inch of water to a boil. Place potatoes and broccoli into a steaming basket and cook for 10 minutes, or until soft.

2.    Mash the broccoli and potatoes with a fork or a potato masher.

3.    Add the milk, cheese, and salt and stir to combine.

4.    Season with pepper, to taste.

Makes 6 servings.

Stir Fry Vegetables


  • 2 tablespoon sesame oil
  • 2  cups frozen “stir-fry vegetable medley”
  • 2 teaspoons low-sodium soy sauce
  • 1/4 cup cashews


1.    Heat oil in a non-stick pan.

2.    Add frozen vegetable mix. Cook until water has dissolved, around 5 minutes.

3.    Add cashews and soy sauce.

4.    Continue cooking until vegetables are soft.

Makes 4 servings.

White Turkey Chili


  • 1 tablespoon vegetable oil
  • 1/4 cup onion, chopped
  • 1 cup celery, chopped
  • 4 cups cooked turkey, chopped
  • 2 - 15.5 ounce cans Great Northern beans, drained
  • 2 - 11 ounce cans corn, undrained
  • 1 - 4 ounce can chopped green chilies
  • 4 cups chicken broth
  • 1 teaspoon ground cumin


1.    Heat oil in a skillet over medium heat. Add onion and celery, cook and stir 2-3 minutes.

2.    Place all ingredients in a large saucepan. Stir well.

3.    Cover and cook about 15 minutes over medium heat stirring occasionally until thoroughly heated.

Makes 8 servings.

Pumpkin Oatmeal


  • 2 cups old-fashioned oats
  • 3 cups skim milk
  • 1/2 cup canned pumpkin (not pumpkin pie filling)
  • 1/4 teaspoon pumpkin pie spice
  • 1/8 teaspoon cinnamon
  • 1 tablespoon golden raisins


1.    Bring milk to a boil in a medium saucepan.

2.    Add oats. Reduce heat to medium. Cook five minutes.

3.    Add pumpkin and spices and stir until heated through.

4.    Add raisins. Serve.

Makes 4 servings.

Slow Cooker Lentil Soup


  • 4 cups dried lentils
  • 4 cups low-sodium beef broth
  • 2 cups water
  • 1 medium onion, diced
  • 2 cups carrots,  diced
  • 1/2 cup celery, diced
  • 28 ounce can diced tomatoes
  • 1 large potato, diced
  • 4 cloves garlic, minced
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper


1.    Add all ingredients to a large slow cooker.

2.    Cook on low 8 hours, or until vegetables are tender.

Makes 6 servings.

Fall Fruit Salad with Dressing


  • 2 pears, chopped
  • 2 apples, chopped
  • 1 cup grapes, halved
  • 1/3 cup plain non-fat yogurt
  • 1 tablespoon lemon juice
  • 1 tablespoon sugar
  • 1/2 teaspoon vanilla extract
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon nutmeg


1.    Combine fruit in a large bowl. Set aside.

2.    In a small bowl, combine yogurt, lemon juice, vanilla, and spices.

3.    Pour dressing over fruit and combine gently.

4.    Serve promptly.

5.    If preparing in advance, cut fruit and toss in lemon juice to preserve and mix with dressing just prior to serving.

Makes 6 servings.

Sweet Potato Quesadilla


  • 5 medium sweet potatoes
  • 2 teaspoons ground cumin
  • Juice of 1/2 lime
  • 2 tablespoons fresh cilantro, chopped
  • 1/2 cup black beans
  • 6 ounces reduced fat Monterey Jack cheese, shredded
  • 12 corn tortillas


1.    Place sweet potatoes in a large pot.  Cover with water and bring to a boil. Boil until soft, around 15 minutes. Drain water and let cool.

2.    Move an oven rack near the top of the oven. Turn the oven to broil.*

3.    Roughly dice sweet potatoes.

4.    Place the diced sweet potato pieces into a large bowl with the cumin, lime juice and cilantro. Slowly stir in the black beans. Season to taste with salt.

5.    Sprinkle 1 tablespoon of shredded cheese on one side of a warmed tortilla, spread a spoonful of potato bean mixture on top and sprinkle the other side with another tablespoon of cheese.

6.    Fold the tortilla in half and press down to make sure the quesadilla adheres. Repeat with the remaining tortillas.

7.    Arrange the quesadillas on cookie sheets. Place in the oven and broil for 2-4 minutes, or until the cheese melts through and the tortillas turn golden-brown.

*Use caution when using the broil feature on your oven, as it cooks at extremely high heat.


Makes 6 servings.

Lentil Soup


  • 1 pound dried lentils
  • 6 cups low-sodium chicken broth
  • 1 large onion, chopped
  • 1/2 cup carrots, grated
  • 3 garlic cloves, minced
  • 3 tablespoons olive oil
  • 1 teaspoon dried thyme, crushed
  • 1/8 teaspoon ground nutmeg
  • Salt and pepper to taste


1.    In a large soup pot over medium-high heat, combine lentils and chicken broth and bring to a boil.

2.    Reduce heat to low and simmer 1 to 1-1/2 hours or until lentils are soft.

3.    Remove 2 cups of cooked lentils and let cool 5 minutes.

4.    Place into food processor or blender bowl, puree. Return pureed lentils to remaining soup mixture.

5.    In a medium frying pan over medium-high heat, sauté onion and carrots in olive oil until soft. Add garlic and sauté for an additional minute.

6.    Add to lentils. Add thyme, nutmeg, salt, and white pepper.

7.    Simmer another 30 minutes. Remove from heat and serve.

Makes 6 servings.