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This Week's Recipes

Meal 1

Avocado, Black Bean & Sweet Potato Chopped Salad

Serves: 3



1 cup loose packed cilantro

¼ cup canola oil

2 tablespoons lime juice (juice of 1 lime)

1 teaspoon honey

½ teaspoon salt


1 pound sweet potatoes, peeled and cut into small (approx 1/2") pieces

1 tablespoon canola oil

1 teaspoon ground chipotle chile powder

½ teaspoon salt

2 romaine hearts, chopped into bite sized pieces

1 15-oz can black beans, rinsed & drained

1 large avocado, chopped into bite sized pieces

3 ounces goat cheese, crumbled

Cilantro springs

Roasted pepitas (pumpkin seeds)

thinly sliced red onion


To make the dressing, combine all dressing ingredients in a blender or food processor and process until well blended.

Preheat oven to 400 degrees.

Toss sweet potatoes with the oil, chipotle chile powder, and salt until well coated. Spread potatoes in an even layer on a baking sheet and roast at 400 degrees until tender and beginning to brown on the edges, about 30 minutes.

Place chopped romaine in a large bowl. Give your dressing a good stir, then pour over lettuce and toss to coat evenly. Divide lettuce evenly between plates. Top each with equal amounts of roasted sweet potatoes, black beans, chopped avocado, and crumbled goat cheese. Garnish with cilantro sprigs, pepitas, and thinly sliced red onion.

Classic Mexican Rice with Tomatoes and Peppers


2 teaspoons vegetable oil

1/2 cup onion (chopped)

1/4 cup green bell pepper (chopped)

1 large clove garlic (minced)

1 cup long-grain rice

1 (14.5-ounce) can diced tomatoes (with liquid)

1 teaspoon chili powder

1/4 teaspoon ground cumin

1/2 teaspoon salt

1 1/2 cups beef broth

Optional: chopped cilantro

Steps to Make It

Heat the vegetable oil in a heavy skillet over medium heat. Add the onion, green bell pepper, and garlic. Cook until the onion is translucent, stirring frequently.

Add the rice to the skillet and cook for about 2 to 3 minutes, or until the rice has browned slightly. Add tomatoes, chili powder, salt, and beef broth.

Bring the rice to a boil and cover the pan. Reduce the heat to low and simmer until the liquid has been absorbed, about 20 minutes. Taste and add more salt if needed.

Garnish with chopped cilantro, if desired.

Roasted Carrot and Beet Salad with Oranges and Arugula

Active Time

30 MIN

Total Time

1 HR 45 MIN

Yield Serves : 6


3/4 cup walnut halves (3 ounces)

8 carrots (1 pound), peeled and sliced on the diagonal 1/2 inch thick

3 beets (1 pound), scrubbed but not peeled

Salt and freshly ground pepper

freshly ground pepper

1/3 cup plus 1 tablespoon extra-virgin olive oil

1 rosemary sprig

2 thyme sprigs

2 garlic cloves

2 tablespoons fresh lemon juice

1 tablespoon balsamic vinegar

1 teaspoon finely grated orange zest

3 blood oranges or navel oranges

6 loosely packed cups baby arugula (5 ounces)

1 tablespoon snipped chives

2 teaspoons lemon thyme leaves

How to Make It

Step 1

Preheat the oven to 400°. Spread the walnuts in a pie pan and toast until fragrant, about 8 minutes. Place the carrots and beets in separate pie pans. Season the carrots with salt and pepper and drizzle with 1 teaspoon of the olive oil. Season the beets with salt and pepper, drizzle with 2 teaspoons of the olive oil and add the rosemary, thyme and garlic cloves. Cover both pans tightly with foil and roast the vegetables until tender, about 30 minutes for the carrots and 11/2 hours for the beets. Let cool. Discard the herbs and garlic.

Step 2

Meanwhile, in a small bowl, whisk the lemon juice and balsamic vinegar with the remaining 1/3 cup of olive oil. Stir in the orange zest; season with salt and pepper.

Step 3

Using a sharp knife, peel the oranges, making sure to remove all of the bitter white pith. Slice the oranges crosswise.

Step 4

Peel the beets and thinly slice them crosswise. Arrange the beet slices around the edge of a large platter. Scatter the oranges and carrots over the beets. Drizzle 1/3 cup of the vinaigrette over the beets, carrots and oranges.

Step 5

In a large bowl, toss the arugula with the remaining vinaigrette and season with salt and pepper. Mound the arugula in the center of the platter. Scatter the toasted walnuts, chives and lemon thyme around the platter and serve right away.

Poached Pears with Orange Cream


2 firm medium pears

1-1/2 cups water

1 cup dry red wine or red grape juice

1/2 cup sugar

2 teaspoons vanilla extract

1/4 cup reduced-fat sour cream

2 teaspoons confectioners' sugar

1/2 teaspoon grated orange zest

1/8 teaspoon orange extract

Additional grated orange zest, optional


Core pears from bottom, leaving stems intact. Peel pears; cut 1/4 in. from bottom to level if necessary. Place pears on their sides in a large saucepan. Add water, wine, sugar and vanilla. Bring to a boil. Reduce heat; simmer, covered, turning once, until pears are almost tender, 35-40 minutes. (For more intense flavor and color, leave fruit in cooking liquid and refrigerate overnight.)

Meanwhile, combine sour cream, confectioners' sugar, orange zest and extract. Refrigerate until serving.

Remove pears with a slotted spoon; pat dry and, if warm, cool to room temperature. Discard cooking liquid. Place pears on dessert plates. Serve with orange cream; if desired, top with additional grated orange zest.

Meal 2

Grilled Fish Tacos with Orange Cilantro Slaw


For the Fish:

1 cup Florida Orange Juice

1 ½ pounds Mahi-Mahi or other firm white fish

½ cup canola oil

1 teaspoon dried oregano

¼ teaspoon cayenne pepper

1 teaspoon finely minced garlic

Salt and pepper to taste

For the Slaw:

¼ cup chopped cilantro

4 cup finely shredded cabbage

1 cup diced oranges

½ cup diced red onion

½ cup diced tomato

½ cup diced red bell pepper

1 small jalapeno, seeded and minced

⅓ cup marinade (above)

Salt and pepper to taste

For the Tacos:

24 corn tortillas

Slaw mixture (above)

Plain Greek yogurt for garnish, optional


For the Fish:

In a large bowl, whisk together oil, Florida Orange Juice, oregano, cayenne, garlic, salt and pepper. Reserve ⅓ cup of the marinade for the slaw. Put fish in a zip top bag and pour half the marinade over the fish. Seal bag and marinate at room temperature for 15 minutes.For the Slaw:

In a large bowl, add marinade, cilantro, cabbage, oranges, red onion, tomato, red bell pepper, jalapeno, salt and pepper. Toss well to coat and set aside to allow flavors to blend.For the Tacos:

Heat a grill or grill pan to medium-high heat. Remove fish from marinade and discard marinade; grill about 5 minutes or just until done. Do not overcook fish. Remove fish from grill and flake with a fork. Place tortillas on the grill for 20 seconds to heat them up. For each taco, place fish, into 2 tortillas and top with slaw. Garnish with Greek yogurt if desired.

Nutrition Facts

Serving size24

Amount per serving



% Daily Value*

Total Fat 9.1g 12%

Saturated Fat 1.6g 8%

Trans Fat 0g

Cholesterol 15mg5 %

Sodium 100mg 4%

Total Carbohydrate 15.5g 6%

Dietary Fiber 2g 7%

Total Sugars 3.3g 7%

Protein 7.9g 16%

Vitamin A 276mcg 31%

Vitamin C 19.1mg 21%

Calcium 45mg 3%

Iron. 7mg 4%

Thiamin. 2mg 17%

Folate 14mcg 4%

Potassium 260mg 6%

Rainbow Veggie Salad


for 2 servings

1 large head romain lettuce, chopped

1 cup cherry tomatoes, halved

1 cup carrot, shredded

1 yellow bell pepper, diced

1 cucumber, sliced & halved

½ red onion, diced


3 tablespoons red wine vinegar

3 tablespoons honey

3 tablespoons dijon mustard

1 tablespoon dried oregano

1 garlic cloves, minced

3 tablespoons olive oil

salt, to taste

pepper, to taste


On a cutting board, chop head of lettuce.

In a large bowl, combine the romaine lettuce, cherry tomatoes, shredded carrots, yellow bell pepper, cucumber, and diced red onion.

To make the dressing, combine the red wine vinegar, honey, dijon mustard, dried oregano, garlic, salt, and pepper in a medium bowl, and whisk together until the dressing is thick.

Pour the dressing over the salad just before serving.

Roasted Sweet Potato, Pear, and Onion


YIELDS:8 servings

TOTAL TIME:0 hours 55 mins


2 Bartlett pears, about 14 oz, cored and cut into wedges

2 small red onions, cut into wedges

2 small sweet potatoes (about 1 lb), cut into 1/2-inch-thick half-moons

6 sprigs thyme, plus more for serving

3 tbsp.

olive oil

Kosher salt


Heat oven to 425°F. On large rimmed baking sheet, toss pears, onions, sweet potatoes, and thyme with olive oil and 1 teaspoon each salt and pepper. Roast until golden brown and tender, 35 to 45 minutes.

Sprinkle with additional thyme if desired.

No Bake Apple Orange Cheesecake


150 g = 5 oz Cheerios cereal

125 g = 4 oz butter

1 kg = 2 lbs apples, peeled and cut into cubes

2 medium large oranges, peeled and cut into cubes

300 g = 10 oz sugar

400 g = 14 oz cream cheese

200 ml = 7 oz whipping cream

1 lemon

25 g = 1 oz gelatin

1/2 cinnamon powder

salted caramel sauce (optional)


Wash the lemon in hot water, remove peel and finely grate. Keep the peel aside.

Squeeze the juice out of the lemon and pour over the peeled and diced apples and oranges. This will prevent the apples from browning.

Crush the cereal with a rolling pin and mix with 75 g = 3 oz melted butter until well moist.

Add the crust to a 24 cm = 9″ removable bottom cake pan and press with a tablespoon to make an even layer of crust. Place in the freezer.

In a skillet or a roomy saucepan add 1/3 of the apples and all oranges, along with 150 g = 5 oz sugar and 30 g = 1 oz butter.

Separately prepare 5 g = 1/9 oz gelatin as indicated on the package.

Soon the apples will leave a rich syrup. Cook until the apples begin to soften. Add cinnamon and stir, then, after apples cool down, add gelatin. Mix well until gelatin is dissolved.

Pour the apples and oranges over the crust you kept in the freezer, press to even out and place back in the freezer.

Meanwhile, place the remaining apples in a saucepan with the remaining sugar, lemon juice and lemon peel and rest of butter. Prepare the remaining gelatin as indicated on the package.

Once the apples soften, make a smooth puree with a blender.

When the puree is not hot anymore add the gelatin.

Beat the whipping cream and cream cheese with a mixer for a few minutes until you get a fluffy texture.

Mix with apple puree and add vanilla extract.

Take your cake pan from the freezer and pour the cream cheese mixture over the apple orange layer.

Refrigerate for a few hours.

To remove the cake, use a hot kitchen towel to wrap around the cake pan, then remove the walls.

Add salted caramel sauce which is a perfect sauce for this type of cake and decorate as desired.

Meal 3

Healthy Stuffed Pepper Casserole with Cheddar

Yield: 6 servings

Prep: 15 minutes

Cook time: 1 hour 30 minutes

Total: 1 hour 45 minutes


20 ounces extra lean ground turkey breast