This is my favorite pork tenderloin dish that I have come up with. I love to smother my meat with flavor and sauces and this creamy, mushroom-dill sauce is so simple, yet easy to make. It is a great blend of flavors with the mushroom, dill and broth and the fage yogurt is such a great substitution for sour cream, try it as a replacement in some of your favorite other recipes. You won’t be disappointed.

Ingredients:
1-1 ½ pound pork tenderloin
¼ cup water
2 cups sliced fresh mushrooms
½ chopped white onion
½ cup dry white wine
1 cup beef broth (low sodium)
1 tablespoon flour
½ cup 0% fage greek yogurt, plain yogurt or low-fat sour cream
1 teaspoon chopped fresh dill or ½ teaspoon dried

Directions:
1. Cut pork into slices about ½ thick. In large skillet over medium heat, add water, onion and mushrooms. Cook for 5-10 minutes or until mushrooms are cooked and onions transparent. Transfer to bowl and set aside.
2. Over medium heat, in same skillet, melt 2 tablespoons butter. Add pork and cook for 3 or 4 minutes on each side or until browned. Pour in wine and half the broth. Cover, lower heat to low and cook for 15 minutes or until cooked through. Transfer to dish and keep warm.
3. Add flour into same pan and blend with juices left. Over medium heat, stir in remaining broth and cook, stirring, until the sauce is smooth and thickened. Stir in yogurt and dill, add mushrooms and heat through without boiling. Serve the sauce over pork.
Servings: 3

Usually, if we have extra chicken breast we need to use up and we want a quick and easy dinner, we grill the chicken and have grilled chicken burgers. I was getting a little bored with that and decided to try making ground chicken by using my food processor. The results were great, it came out delicious. It is quick, easy and a little more flavorful then grilled chicken. It is one of my new favorites. I like to eat it on a whole wheat bun with lettuce and tomato.

Ingredients:
2 Cups chopped chicken
1/2 cup fresh mushrooms
1 teaspoon minced fresh garlic
1 teaspoon dried basil
½ teaspoon onion powder
1 cup low-fat cottage cheese

Directions:
1. Place chicken, mushrooms and garlic into large food processor. Process until chicken is ground finely. Put ground chicken mixture into a bowl and add basil, onion powder and cottage cheese. Mix until combined. Form into patties and cook any way you like. I usually use my George Foreman grill and grill it for about 4 minutes on each side.
Servings: 4

This is a great healthy chicken burger. The wheat germ/bread crumb coating is a great alternative to deep-fried chicken. It has a similar texture and flavor without all the fat and calories. The sun-dried tomatoes and roasted red peppers are mixed with a little nasoya sandwich spread. It is a great flavorful alternative to mayo.

Ingredients:
4 boneless skinless chicken breast halves
6 tablespoons wheat germ
1 cup whole wheat bread crumbs (I use my honey whole wheat bread)
1 egg
12 sun-dried tomatoes
6 ounces roasted red peppers
½ cup nasoya sandwich spread

Directions:
1. 1. Preheat oven to 375 degrees F. On one large plate scramble the egg and on another large plate combine wheat germ and bread crumbs. Trim chicken breast of excess fat and coat in egg and then in bread crumb/wheat germ mixture. Place in lightly greased baking dish. Bake for about 30 minutes or so depending on the thickness of the chicken. If you have thick chicken breasts you can pound down to about ¼ to ½ inch thickness to cut down on cooking time.
2. To prepare sauce place sun-dried tomatoes in small bowl and add 1 cup boiling water. Let sit for about 10 minutes so that they can soften. In small food processor combine sun-dried tomatoes and roasted red peppers. Process until smooth or until desired consistency is reached. Place mixture in small bowl and add ½ cup nasoya sandwich spread and mix until combined.
3. Serve baked chicken on a whole wheat bun. I also like to put a slice of tomato and lettuce on my burger.
Servings: 4

I love zucchini’s! There are so many good uses for them. I figured if zucchini tastes great in bread, it will probably taste good in cookies too, and it does. This recipe is not only tasty but healthy too. Well, as healthy as cookies can be. Instead of butter I use a mixture of canola oil, apple sauce and banana. You can taste a slight banana taste so if you don’t like banana simply substitute with more apple sauce. I also use all whole wheat flour to make them a little healthier than your average cookie and you really can’t even tell by their taste.

Ingredients:
1 1/2 cups splenda granulated sugar
½ cup canola oil
1/3 cup mashed banana (about 1 small banana)
½ cup unsweetened apple sauce
2 large eggs
1 teaspoon vanilla extract
2 ½ cups whole wheat flour
2 teaspoons baking powder
1 teaspoon ground cinnamon
½ teaspoon nutmeg
2 cups grated zucchini
1 cup semisweet chocolate chips
1 cup raisins

Directions:
1. Preheat oven to 350 degrees F. In large bowl mix oil, banana, applesauce and sugar. Add Eggs and vanilla and blend well. In small bowl combine flour, baking powder and spices. Slowly add this flour mixture to large bowl and mix well. Add the zucchini to the mixture. At this point I like to separate the batter in half and add chocolate chips to one half and raisins to the other half. My husband likes raisins and I like chocolate chips. You can use both chocolate chips and raisins or choose your favorite. Lightly grease cookie sheets and drop by spoonfuls (I like to use a small ice cream scooper). Bake until lightly browned on bottom, about 15 minutes. Makes about 20 pretty large cookies.
Servings: 20

These burgers are so quick and easy to makes. It is about 5 minutes prep time and 10 minutes cooking time. Not only are they healthy but tasty to. This is a great way to get your kids to eat tofu and get some protein into their diet.

Ingredients:
1 1b or 1 package nasoya firm tofu
1/3 cup old fashioned quaker oats
1/3 cup wheat germ
1/3 cup whole wheat flour
1 teaspoon basil
½ teaspoon onion powder
½ teaspoon ginger

Directions:
1. Drain and mash or crumble tofu. Add the rest of the ingredients and mix well. Form into patties, makes about 8. Heat lightly oiled fry pan over medium heat. Cook burgers for about 4 to 5 minutes on each side. Serve on whole wheat bun with organic ketchup.

Servings: 5

This homemade whole wheat ravioli filled with a delicious spinach and mushroom filling is well worth the work. I, unfortunately, do not own a pasta maker but after making these raviolis plan on investing in one. It is possible to make by hand but will save a lot of time and effort with a machine. This dough recipe is great but if you are rolling by hand I must warn you that it is a bit tiring and hard to get it as thin as you might like it. But, as far as taste goes the dough is great. And as for the filling my husband ate half of it plain as I was working on the dough. I chose to make circle raviolis but the fun part about it is you can make them whichever shape you like (square, circle, triangle . . .). So, enjoy this recipe and have fun. Be creative!

Ingredients:
Ravioli Dough:
3 cups whole wheat flour
2 eggs
½ cup warm water

Filling:
7 ounces baby spinach
1 cup fresh mushrooms
1 cup ricotta cheese
½ cup parmesan cheese
1 teaspoon basil
1 teaspoon fresh minced garlic

Directions:
1. In large bowl add whole wheat flour. Make well in center of flour and add eggs. Scramble eggs a little with a fork then mix in with flour. Slowly add warm water and mix until a stiff dough is formed. This can also be done in a mixer with a dough hook. Need dough for about 5 minutes, wrap in plastic wrap and set aside (for about 15 minutes).
2. Steam mushrooms and spinach then place in a food processor and add ricotta cheese. Blend well. Take mixture out of processor and place in bowl. Add remaining ingredients and mix well.
3. Lightly flour the counter or your workspace. Bread dough in half. Need for a few minutes if necessary then roll each half of dough into very thin matching sheets (1/16 to 1/8 inch thick).
4. Drop about 1 to 1 1/2 teaspoonfuls of filling about 1 1/2 inches apart all along one of the sheets of dough. Place other half of dough on top and with your fingers gently press around where there is filling.
5. Take pizza cutter and cut between raviolis. You can then cut them into a square or a circle or whatever shape you like. Press around the filling to get rid of any excess dough and trim.
6. Allow ravioli to dry for 1 hour then boil for about 10 minutes or until ravioli float to the top. Serve with your favorite sauce.
Servings: 4

Try this delicious, elegant omelet. Made with eggs, fresh mozzarella, tomato and basil.

Ingredients:
½ cup egg beaters
1 organic egg
¼ cup diced cherry tomatoes
1 teaspoon basil
1 ounce fresh mozzarella cheese.

Directions:
1. Heat medium fry pan over medium heat. Mix egg beaters and egg in small bowl. Lightly grease fry pan with canola spray and add eggs. Let cook until set then add basil, tomatoes and cheese. Reduce heat to low and cover so that cheese can melt. After egg is cooked through and cheese is melted remove from pan and fold in half or thirds. Serve with a side of whole wheat toast.
Servings: 1

One of my favorite ways to eat a toasted bagel is with cream cheese, tomato and a little Dijon. I decide to try it in an omelet one day and it was surprisingly delicious.

Ingredients:
2 organic eggs
½ cup egg whites
½ cup chopped cherry tomatos
1 teaspoon Dijon mustard
1 ounce cream cheese

Directions:
1. Heat medium fry pan over medium heat. Mix egg white and eggs in small bowl. Lightly grease fry pan with canola spray and add eggs. Let cook until set then add Dijon, tomatoes and cream cheese. Reduce heat to low. After egg is cooked remove from pan and fold in half or thirds. Serve with a side of whole wheat toast.
Servings: 1

This is one of my husbands favorites. Sweet potatoes combined with apple, cucumber, raisins and Nasoya which is a great substitution for mayo. Not only is Nasoya sandwich spread healthier but it tastes great too. The final touch to this recipe that really makes it taste great is the curry powder.

Ingredients:
2 cups cubed sweet potato
½ cup chopped cucumber
½ cup diced yellow delicious apple
2/5 block nasoya firm tofu
½ cup raisins
½ cup Nasoya sandwich spread
2 ½ teaspoons curry powder

Directions:
1. Boil sweet potatoes in water until tender, 10-15 minutes. Strain and put in fridge to cool for at least 20 minutes.
2. In serving dish or bowl combine sweet potato, cucumber, apple and raisins. In small bowl combine sandwich spread and curry powder after blended add this mixture in with sweet potato salad. Stir just until combined.
Servings: 4

Nutritional Facts (per serving):
278.87 total calories; 81.37 calories from fat; 0.875g saturated fat; 3.5g polyunsaturated; 0mg cholesterol; 245.25mg sodium; 45.25g carbohydrates; 8g Fiber; 21.125g sugar; 7.875g protein.

Try our peanut sauce over Quinoa. Quinoa is a seed and when simmered in water it sprouts. It is a great alternative to pasta or rice. It has less carbohydrates, about 12g of Protein per serving and is a great source of magnesium, iron, copper and phosphorus.

Ingredients:
4 boneless, skinless chicken breast halves
1 tablespoon olive oil
¼ cup water
½ cup zucchini
½ cup summer squash
½ cup broccoli
½ cup mushrooms
½ cup asparagus
2 cups quinoa
2 ½ cups water

Peanut Sauce:
½ cup organic chicken broth
1/3 cup hoisen sauce
1/3 cup all natural creamy peanut butter (I use Smuckers)
2 tablespoons organic ketchup
2 tablespoons rice vinegar
1 tablespoon minced garlic
1 tablespoon ginger
¼ teaspoon cayenne pepper (optional)

Directions:
1. Place vegetables in steamer. Steam until cooked through. Takes about 20 minutes.
2. In medium pot add quinoa and 2 ½ cups water cook over medium to high heat until it starts to boil then cover and reduce heat to low. Cook for about 15 minutes.
3. Dice chicken into small pieces and place into large frying pan. Add one tablespoon olive oil and ¼ cup water to pan. Cover and fry for about five minutes then remove cover and fry until cook through and lightly browned.
4. Peanut sauce: In small sauce pan add garlic and ginger cook over medium heat. Saute for about one minute. In small bowl combine all other ingredients, mix well and add to sauce pan. Cook over medium to high heat until sauce bubbles then reduce heat to low. Cook for about 4 or 5 minutes.
5. Put 1 serving of quinoa on each plate. Top with vegetables and chicken. Add peanut sauce and mix to cover all the food.
Servings: 4

Nutritional Facts (per serving):
553.625 total Calories; 178.37 Calories from fat; 19.5g total fat; 2.75g Saturated fat’ 59.5mg Cholesterol; 793.62mg Sodium; 62g Carbohydrates; 4.45g Fiber; 14.5g Sugar; 38.375g Protein.