In my Italian family, no holiday is complete without a colorful antipasto spread. Below are my adaptations of some family favorites. The first few recipes require nothing more then a well-stocked pantry and a few minutes in the kitchen. The last ones need a bit more planning, but don’t require any ingredients you can’t have ready in the fridge during the holidays. Note: Keep some raw veggies or store-bought grilled veggies, crackers, pita or fresh bread on hand for easy accompaniments.

Olive Tapenade
12 servings

• 1 1/2 cups kalamata olives, pitted
• 1 cup green olives, pitted
• 1 tablespoon capers, rinsed and drained
• 1 tablespoon fresh thyme
• 2 teaspoons fresh oregano
• 1 lemon, zested
• 1 tablespoon balsamic vinegar
• 1 garlic clove
• 2 tablespoon olive oil
• pepper, to taste

Combine all ingredients in a food processor; pulse 10 to 15 times or until olives are finely chopped but not pureed.

Nutrition Info:
Calories: 83 calories; Fat: 8.6 grams; Saturated Fat: .33 grams; Protein: 0 grams; Carbohydrates: 2.8 grams; Cholesterol: 0 milligrams; Sodium: 301 milligrams; Fiber: 0 grams

Chickpea Salad
* Great to make ahead or on the spot!
8 servings

• 2 (15.5 ounces) cans chickpeas, drained
• 1/2 cup red onion, chopped
• 1 tablespoon fresh flat leaf parsley, chopped
• 1 teaspoon fresh oregano, chopped
• 1 teaspoon fresh thyme, chopped
• 1 clove garlic, finely chopped
• 1 tablespoon olive oil
• 2 tablespoons red wine vinegar
• Salt and pepper to taste

Combine all ingredients in a medium sized bowl. Serve.

Nutrition Info:
Calories: 120; Fat: 3.2 grams; Saturated Fat: .25 grams; Protein: 5.2 grams; Carbohydrates: 18 grams; Cholesterol: 0 milligrams; Sodium: 281 milligrams; Fiber: 4.2 grams

Pesto White Bean Dip
* My all-time favorite, this white bean dip has two ingredients — that’s about as simple as it gets. Check out my past post on beans for the full recipe.

Zucchini and Herbed Ricotta Rolls Ups
4 servings

• 2 small zucchini, cut lengthwise into 1/4-inch thick slices
• 2 small yellow squash, cut lengthwise into 1/4-inch thick slices
• 1 cup part skim ricotta cheese
• 1 tablespoon fresh basil, chopped
• 1 tablespoon fresh mint
• 1 lemon, juiced and zested
• Salt and pepper to taste

Preheat grill or grill pan to medium. Grill zucchini and squash until tender but not mushy, about 4 minutes per side. In a small bowl, combine the ricotta cheese, herbs, lemon juice and lemon zest. Put 1 teaspoon of the ricotta mixture about 1/2 inch from the end of a zucchini slice. Roll up and place seam side down on a platter. Repeat with remaining zucchini slices. You can make a day ahead and store in the fridge.

Nutrition Info:
Calories: 109; Fat: 4.8 grams; Saturated Fat: 2.9 grams; Protein: 8.6 grams; Carbohydrates: 9.8 grams; Cholesterol: 17.6 milligrams; Sodium: 22 milligrams; Fiber: 2 grams

Chicken Sausage Stuffed Mushrooms
6 servings

• 1/2-3/4 pound fresh, uncooked chicken sausage (try spinach and feta)
• 24 large button or cremini (baby portabella) mushrooms, stems removed
• 1 tablespoon olive oil
• 1 cup balsamic vinegar
• Salt and pepper to taste

Preheat oven to 450 degrees Fahrenheit. In a small saucepan, bring balsamic vinegar to a boil. Reduce heat to medium; cook until reduced to 1/4 cup (about 5 minutes). Remove from heat.

To prepare sausage, remove casings and place meat into a small bowl. Lay mushroom caps, top side down, on an oiled baking sheet. Brush edges with oil and fill centers with chicken sausage; be generous. Season with salt and pepper.

Bake mushrooms, uncovered, for about 15 minutes or until mushrooms are tender and sausage is cooked through. Drizzle with 3 to 4 tablespoons of balsamic syrup (you will have leftovers). Serve hot.

Nutrition Info:
Calories: 105; Fat: 7.2 grams; Saturated Fat: 1.7 grams; Protein: 5.8 grams; Carbohydrates: 5.6 grams; Cholesterol: 26.6 milligrams; Sodium: 328 milligrams; Fiber: .76 grams

Roasted Peppers
These are great to make ahead and serve with dips above.
Serves 8

• 2 large red bell peppers
• 2 large yellow or orange bell peppers
• 1 tablespoon olive oil
• 2 tablespoons fresh basil, chiffonade
• 1 clove garlic, minced

Place peppers on a grill or stove top directly over an open flame. Char on all sides (about 2 to 3 minutes per side). Remove from flame and place in bowl. Cover. Allow to steam for 10 minutes. Remove peppers from bowl and, using hands, peel off skin. Remove stem and seeds. Slice peppers and place in a small bowl. Mix with olive oil, basil and garlic. Marinate for 1 hour and serve. You can make the peppers can be made a day or two ahead and store them in the refrigerator.

Nutrition Info:
Calories: 32; Fat: 1.94 grams; Saturated Fat: .3 grams; Protein .7 grams; Carbohydrates: 3.96 grams; Cholesterol: 0 milligrams; Sodium: 1.39 milligrams; Fiber: 1.24 grams

1. Have you ever tried them?
2. Have you ever tried them properly prepared? That is, not out of a can or overcooked!

The Basics on Brussels Sprouts
Brussels sprouts have a bad reputation, and I think it’s because they have fallen victim to years of poor cooking techniques. These beautiful little green globes are absolutely delicious and, let me add, ridiculously good for you. A cup only has 65 calories, and they come packed with vitamins A, C and K as well as folate and fiber to name a few. The list goes on.

Bet you didn’t know this: Brussels sprouts grow on a stalk. In fact, bunches of 20 to 40 of these little green guys are attached to a stem that can reach up to three feet high. Of course, you’ll mostly find them sold loose, but you can find them still attached at some markets. It’s an amazing sight.

Shopping & Storage Tips
They are in season from now through the winter. Look for sprouts that are green, compact and uniform is size — this ensures even cooking. You can store them uncooked in the refrigerator for seven to ten days. Or blanch them for a few minutes and freeze them for several months.

Ways to Love Them
Now, as for serving these veggies so they’ll earn the praise they deserve, the key is to not overcook. You can steam, blanch, roast and even fry them. If done correctly (follow recipe directions and cooking times closely!), the flavor will wow you. Brussels sprouts pair well with sweet flavors such as apples and cranberries and savory ingredients such as bacon or mustard.

My recipe below marries Brussels sprouts with other fall flavors. I love this dish because of the variation of colors and textures and the mix of sweet and savory vegetables. Serve it as a side for a weeknight dinner or as part of your holiday feast.

Roasted Fall Veggies
Serves 8

• 2 tablespoons olive oil
• 3 carrots sliced half-inch thick
• 2 cups Brussels sprouts, halved
• 1 large turnip, cut into large cubes
• 3 medium parsnips, sliced half-inch thick
• 1 medium sweet potato, cut into large cubes
• 1 cup pearl purple onions, peeled and whole
• 2 tablespoons fresh thyme
• 2 tablespoons fresh oregano
• 1 teaspoon dried basil
• Salt and pepper to taste

Preheat oven to 400 degrees F. Place vegetables in a large, rimmed baking sheet. Toss with herbs, olive oil, salt and pepper to evenly coat. Roast for 35 to 40 minutes or until tender.

Nutrition Info:
Calories: 91.7, Fat: 3.7 grams, Saturated Fat: .54 grams, Protein: 1.2 grams, Carbohydrates: 14.6 grams, Sodium: 113 milligrams, Cholesterol: 0 milligrams, Fiber: 3.4 grams

For more simple Brussels sprouts dishes, try these:
• Basic Brussels Sprouts
• Roasted Brussels Sprouts
• Roasted Brussels Sprouts and Red Onions (shown above, image courtesy of Recipezaar)
• Grilled Brussels Sprouts

TELL US: Love ‘em or hate ‘em?

This cassoulet, based off a traditional sausage-and-bean stew from France, features my beloved butternut squash. The squash provides loads of nutrients: beta-carotene, vitamin A, vitamin C, potassium and fiber to name a few. Along with the beans, the chicken sausage packs a protein (and flavor) punch without going overboard on fat.

This one’s not for a speedy weeknight meal, but you can get it on the table in an hour or so.

Butternut Squash, Sweet Potato, White Bean and Chicken Sausage Cassoulet
6 servings

• 2 shallots, minced
• 1 medium onion, sliced
• 2 tablespoons olive oil
• 4 links of pesto chicken sausage, raw
• 1 medium sweet potato, peeled and cubed
• 2 cups butternut squash, peeled and cubed
• 1/2 cup vegetable broth (organic and low sodium preferred)
• 1/2 teaspoon dried thyme
• 1 tablespoon fresh or dried sage, chopped
• 1 (16-ounce) can cannellini beans
• 1/2 cup whole-grain panko breadcrumbs
• 2 tablespoons Parmesan cheese, freshly grated
• Salt and pepper to taste

Preheat the oven to 375° F. On the range, place a large Dutch oven over medium-high heat. Add 2 tablespoons of olive oil, the onions slices and minced shallots to the pot. Sauté 5 to 10 minutes or until the vegetables are tender. Add a pinch of salt to prevent browning.

In a separate pan, brown chicken sausage (3 to 5 minutes per side). Remove from pan, set aside and cool.  The sausage doesn’t need to be fully cooked as it will finish cooking in the oven. Once cool, slice sausage into 1-inch pieces.

After the onion is cooked through, turn off the heat. Add the sliced sausage, sweet potatoes, squash, broth, herbs and beans to the dutch oven with the onions and shallots. Mix together gently to combine.

In a separate bowl, combine breadcrumbs, Parmesan cheese and 1/2 tablespoon olive oil; sprinkle evenly over squash mixture. Cover and bake in the oven at 375° for 30 minutes or until squash and potatoes are tender. Uncover and bake an additional 15 minutes or until topping is browned.

Nutrition Info:
Calories: 221
Fat: 7.6 grams
Saturated Fat: 1.65 grams
Protein: 8.2 grams
Carbohyrates: 31 grams
Cholesterol: 14.8 milligrams
Sodium: 268 milligrams
Fiber: 6.29 grams

Pumpkin & Butternut Squash Soup with Roasted Poblano & Ginger (shown above)
Makes 6 servings

• 1 tablespoons olive oil
• 4 cloves garlic, whole with peel on
• 1 medium poblano chile
• 4 pounds butternut squash, peeled and cut into 2-inch cubes
• 2 cups canned or fresh pumpkin puree (unseasoned)
• 2 shallots, sliced
• 2 tablespoons grated ginger
• 3 cups vegetable broth
• 3 cups water
• Salt and pepper, to taste
• Roasted pumpkins, optional garnish

Preheat oven to 450 F. Wrap the whole cloves of garlic in a foil pouch and drizzle with 1 teaspoon olive oil. Roast for 30 minutes or until tender.

Over an open flame, char the peppers on all sides then place them in a bowl. Cover to steam for 10 minutes. Remove skin, stem and seeds and set aside.

Heat remaining olive oil in a stock pot over high heat. Add squash, shallots, roasted garlic, pepper and ginger and cook 2 to 3 minutes. Add broth and 3 cups of water. Bring to a boil, lower heat to a simmer and cook, stirring occasionally, until squash is tender, about 20 minutes.

With an immersion blender, puree the soup in the pot. Mix in the pumpkin puree and season with salt and pepper. Garnish with roasted pumpkin seeds.

Nutrition Info:
Calories: 107; Fat: 2.8 grams; Saturated Fat: .36 grams; Protein: 3.62 grams; Cholesterol: 0 grams; Sodium: 285 milligrams; Fiber: 5.42 grams

Roasted Salmon with Pumpkin Seed Chimichurri
Serves 4

Salmon
• 1 pound salmon, divided into 4 fillets
• 1 tablespoon olive oil
• Salt and pepper, to taste

Chimichurri
• 1 cup roasted pumpkin seeds
• 2 garlic cloves, whole
• 2 cup fresh flat leaf parsley
• 1/2 cup chives
• 3 tablespoons red wine vinegar
• 1/2 teaspoon cumin
• 2 tablespoons olive oil
• 3 tablespoons water
• Salt and pepper, to taste

Preheat oven to 400 F. Place salmon fillets on a baking dish. Season the salmon with olive oil, salt and pepper. Bake the fillets uncovered for 10 to 12 minutes or until desired doneness. While salmon is cooking, add pumpkin seeds, garlic, parsley, chives, cumin and vinegar in a food processor and pulse to combine. As you run the food processor, drizzle in the oil. Season with salt and pepper, mix and serve cold with salmon.

Nutrition Info:
Calories: 224; Fat: 12.75 grams; Saturated Fat: 2.16 grams; Protein: 23.7 grams; Carbohydrate: 1.3 grams; Cholesterol: 62 milligrams; Fiber: .65 grams; Sodium: 88 milligrams

Nutritional Benefits
While they’re not common in the American diet, sea vegetables are an Asian staple that’s definitely worth looking into. Eastern health proponents praise them for helping to improve digestion, reduce cholesterol, cleanse the body, strengthen bones and teeth, prevent aging and even contribute to weight loss. Whether they’re a cure-all or not, the low-cal vegetable are full of minerals — calcium, boron, iron, magnesium, manganese, phosphorus, sodium and iodine — thanks to the sea water. They also contain a range of vitamins — A, C, E, and B complex.

More good news: Sea vegetables, which are full of lignans, have been linked to reducing the risk of some cancers. Their high iodine content also helps promote healthy thyroid functioning, and their folic acid can help prevent birth defects.

Different Kinds of Sea Vegetables
Okay, so they’re good for you, but what are they exactly? If you’ve ever had nori-wrapped sushi, you’ve tried some. Found in salt and fresh water, sea vegetables often grow on reefs or in rocky areas. They can grow in deep waters but need some sunlight to thrive. There are thousands of varieties — all with unique textures, flavors and appearances. They’re commonly categorized by color — brown, green or red. Not all sea vegetables are edible, but you won’t find the inedible ones at your market.

Some common types:
Nori: dark purple-black, usually bought in sheets that work for sushi
Kelp: light brown to dark green in color and often available in flake form
Hijiki: strongly flavored and looks like small strands of black wiry pasta
Kombu: very dark in color and generally sold in strips or sheets; usually used in soups
Wakame: commonly used to make Japanese miso soup or salads; has a sweet flavor
Arame: sweet, mild flavor with a lacy or wiry appearance
Dulse: reddish brown color; the flakes are good raw

Buying Sea Vegetables
You may not find them at the local supermarket, but check out your health food store or specialty Asian market. They usually come in several forms — dried sheets, flakes and powder. What you buy will depend on your culinary needs. If you are not sure, ask for help from a store employee. Look for tightly sealed packages and keep them in a dry, cool place.

Cooking with Sea Vegetables
Since most sea vegetables are packaged in a dry form, you need to rinse and soak them first. After that, you might try…
• Homemade sushi rolls with nori
• Slicing nori into small strips and sprinkling it on top of salads
• Dusting kelp or dulse flakes onto food as a healthy alternative to salt
• Adding a two- or four-inch piece of kombu to the water when you cook beans; this speeds up your cooking time and helps you digest the beans easier
• Adding wakame to your next vegetable soup
• Adding hijiki to noodle or stir-fry dishes or eat it cold mixed with carrots, cabbage, a little soy sauce and oil
• Mixing hot or cold arame in a salad or a vegetable sauté
• Making kombu dashi, a Japanese soup stock — add a four to six-inch piece of kombu and four cups or water to a pot; bring it to a boil them reducing the heat and allowing it to simmer for five to ten minutes.

Recipes to try:
• Vegetable Sushi Rolls
• Seaweed Salad
• Grilled Shrimp in Seaweed
• Mi Yeok (Korean Seaweed Soup)

TELL US: Have you tried sea vegetables? What did you think?

When shopping for canned tuna, I opt for albacore, packed in water with no sodium added. If you prefer a tuna packed in oil, omit the tablespoon of oil from the recipe below.

A few other tips… I love adding beans to a tuna salad because they add carbohydrates, fiber and even some more protein — making the dish a complete meal. Skip the salt shaker in this dish; the canned products and Dijon mustard have enough sodium on their own. Some fresh herbs, a robust vinegar and sweet vegetables add simple but appealing flavor.

Tuna and White Bean Salad
4 servings

Ingredients:
2 6-ounce cans of tuna, packed in water and no salt added
1 15-ounce can of organic navy beans, rinsed and drained
1 large roasted pepper, sliced (or 2 medium peppers)
1 cup cherry tomatoes, halved
2 tablespoon balsamic vinegar
1 tablespoon Dijon mustard
1 tablespoon olive oil
10 basil leaves, chiffonade (or thinly sliced)
Pepper to taste

Drain the tuna and place it in a mixing bowl. Add the beans, tomatoes and peppers to tuna. In a separate bowl, combine the vinegar, mustard and oil. Whisk together, add to the tuna mixture and toss. Season with basil and fresh cracked pepper, toss again and serve.

Nutrition Info:
Calories: 238
Fat: 4.4 grams
Saturated Fat: .72 grams
Protein: 27 grams
Carbohydrates: 20 grams
Cholesterol: 25 milligrams
Sodium: 252 milligrams
Fiber: 6.3 grams

Your day’s first dish doesn’t have to be elaborate — just make sure it packs a powerful punch. If you’re breakfast wary, check out four of my favorite standbys for the busy workweek.

Spelt Granola Cookies (shown above)
Cookies for breakfast? Your kids will love the idea. Make these on your day off and enjoy them all week. You can even freeze an extra batch for later. I bake these for pro athletes (with a bit of added protein powder for extra fuel), and they’re a big hit. For a complete meal, pair a cookie with a hard-boiled egg and some seasonal fresh fruit.

Serving: 1 cookie (makes 24 cookies)

Ingredients
• 1/2 cup brown sugar
• 1/4 cup agave nectar
• 1/4 cup butter, softened
• 1 teaspoon vanilla extract
• 1 egg
• ½ cup unsweetened applesauce
• 1 ½ cups spelt flour *
• 2 cups low-fat granola (I use Back to Nature Sunflower & Pumpkin Seed)
• 1/3 cup dried, unsweetened cranberries
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 1 teaspoon cinnamon

* If you can’t find spelt flour in your supermarket or health food store, you can replace it with unbleached, all-purpose flour.

Preheat your oven to 375 degrees. In a large bowl, combine the sugar, agave, butter, vanilla and egg until blended.  Mix in applesauce. In a separate bowl, combine the flour, salt, baking soda and cinnamon.  Mix these dry ingredients into the wet ingredients.  Add the granola and cranberries.  Combine.

Spray two cookie sheets with cooking spray.  Drop heaping tablespoon-sized portions of batter onto  the cookie sheet and space about 2 inches apart.  Bake for 15 minutes or until springy in the center.  Cool 2 to 4 minutes and then remove from the cookie sheet.

Nutrition Info:
Calories: 120; Fat: 4.6 grams; Saturated Fat: .1 grams; Protein: 1.68 grams; Carbohydrates: 19 grams; Cholesterol: 10 milligrams; Sodium: 67 milligrams; Fiber: 1.3 grams

Creamy Cranberry-Almond Mini Bagel
A client of mine inspired this grab-and-go meal; she wanted to add protein and healthy fats to her standard bagel breakfast, and nuts provide both. Get creative by switching up your dried fruit and nut choices. Again, paired with some fresh fruit, you have a well-balanced, get-you-going meal.

Serving: 1

Ingredients
• 1 whole-grain mini bagel, sliced
• 2 tablespoons light cream cheese or low-fat farmers cheese*
• 1 tablespoon dried cranberries
• 1 tablespoons almond slivers

In a bowl, mix together the cream cheese, cranberries and almonds. Divide the cream cheese mixture between the halves of your bagel or eat like a sandwich. You could also spread the cream cheese and sprinkle the cranberries and walnuts as well.

Nutrition Info:
Calories: 207; Fat: 7.6 grams; Saturated Fat: 2.5 grams; Protein: 7.5 grams; Carbohydrates: 28 grams; Cholesterol: 11 milligrams; Sodium: 239 milligrams; Fiber: 4 grams
*calculation uses light cream cheese

Overnight Oats
This next recipe is for the non-cookers out there who still want a comforting morning meal. Of course, quick-cooking oatmeal is the most convenient choice, but the packaged, flavored kinds can have a lot of extra sugar and may not fill you up.

Servings: 4

Ingredients
• 2 cups vanilla soy milk (you can use skim milk with 1/2 teaspoon vanilla extract)
• 2 cups low-fat, plain Greek yogurt
• 1 cup steel cut oats
• 1 cup rolled oats
• 4 teaspoons brown sugar, divided
• 4 tablespoons raisins

Combine milk, Greek yogurt and oats in a large bowl.  Cover and refrigerate overnight.  In the morning, add brown sugar and raisins.  Serve cold.  The mix lasts 2 to 3 days in the  refrigerator.

Nutrition Info:
Calories: 292; Fat: 5.75 grams; Saturated Fat: 1.8 grams; Protein: 48 grams; Cholesterol: 6.8 milligrams; Sodium: 142 milligrams; Fiber: 4.5 grams.

Quinoa Breakfast Cereal
Cold cereal is the old standby, and there are plenty of options at the supermarket, but sometimes a bowl doesn’t cut it — especially on a chilly morning. Making this cooked dish takes a bit more planning, but prep a big batch and you’ll have plenty to enjoy through the week.

Servings: 4

Ingredients
• 1 cup quinoa
• 2 cups water
• 1/2 cup pears, thinly sliced (you can use apples as well)
• 1/3 cup dried cherries (you can use cranberries or raisins as well)
• 1/2 teaspoon cinnamon
• 8 oz skim milk or soy milk, divided
• 4 teaspoons honey or agave, divided

Rinse the quinoa under cold water. In a medium saucepan, combine quinoa with water. Bring to a boil, cover and reduce heat to a simmer. After 5 minutes, add pear slices, dried cherries and cinnamon. Cover and simmer until the water in absorbed, about 5 more minutes. Serve each portion with 2 ounces of milk and 1 teaspoon of honey or agave.

To warm leftovers, add 2 ounces of milk prior to reheating. Top with honey or agave and enjoy.

Nutrition Info:
Calories: 199; Fat: 2 grams; Saturated Fat: 0 grams; Protein: 7 grams; Carbohydrates: 40 grams; Cholesterol: 1.7 milligrams; Sodium: 44 milligrams; Fiber: 3.2 grams
*calculation uses pears, cherries, skim milk and honey

For breakfast: Buckwheat Pancakes with Applesauce
For lunch: Chicken Salad (with an apple and walnut crunch)
For dinner: Balsamic Rosemary Chicken with Roasted Apples

But first up, some apple trivia (I’m a nerd for this stuff!). Did you know…

• Apples are member of the rose family, which maybe that why they smell so yummy when you take a bite!
• The world’s top apple producers are China, United States, Turkey, Poland and Italy.
• The top apple-producing U.S. states are Washington, New York, Michigan, Pennsylvania, California and Virginia.
• Apples ripen faster at room temperature (and I think they taste better when they’re not stored in the fridge).
• Keep the peel on. Most of the fiber and antioxidants are in the skin.
• Bobbing for apples is a classic fall game. They float because they’re 20 to 25% air!
• We grow an estimated 7,500 varieties of apples all around the world.
• And in case you were wondering, my favorites are Honey Crisp, Pink Lady and Granny Smith…what are yours?

Now on the to good stuff — recipes! We’ve all heard the phrase “an apple a day keeps the doctor away.” Well, they aren’t a cure-all food, but they are a healthy and easy item to use in many meals, especially now while they’re in season.

Buckwheat Pancakes with Fresh Applesauce
Serves: 4 (2 pancakes each)

Ingredients
• 1/2 cup spelt flour (or all purpose flour)
• 1/2 cup buckwheat flour
• 2 teaspoons baking powder
• 1/2 teaspoon ground cinnamon
• 1/8 teaspoon salt
• 1 tablespoon honey or 1 teaspoon agave
• 1 cup skim milk
• 1 tablespoon vegetable oil
• 1 large egg

In a large bowl, stir together spelt flour, buckwheat flour, cinnamon and baking powder.  In a separate bowl, combine the wet ingredients — milk, oil, honey and egg.  Back in the larger bowl, mix together the wet and dry ingredients with a wisk to avoid clumping.

Heat a griddle or sauté pan over medium heat.  Coat with cooking spray or vegetable oil to prevent sticking. Pour or scoop the batter onto the pan, using about 1/8 cup for each pancake. Brown on both sides, and serve hot with warm applesauce (recipe below).

Applesauce
Serves: 4

Ingredients
• 4 sweet apples (like Fuji or Honey Crisp)
• 3/4 cup water
• 1 tablespoon honey or 1 tsp agave*
• 1/2 teaspoon ground cinnamon

In a saucepan, combine apples, water, honey and cinnamon. Cover, and cook over medium heat for 15 to 20 minutes, or until apples are soft. Allow to cool, then puree in a food processor to your desired consistency. Dish out on to your freshly cooked buckwheat pancakes.
*If your apples are really sweet you may not need to add any sweetener

Nutrition Info (for pancakes and applesauce combined):
Calories: 245; Fat: 6 grams; Saturated Fat: .95 grams; Protein: 7.3 grams; Cholesterol: 61 milligrams; Sodium: 354 milligrams; Fiber: 4.3 grams

Tarragon Chicken, Apple, Cranberry & Walnut Salad Sandwich
Serves: 4

Ingredients
• 8 slices whole-grain bread
• 12 ounces boneless, skinless chicken breast, cooked and shredded
• 2 tablespoons low-fat Greek yogurt
• 1 tablespoons Dijon mustard
• 3/4 cup Granny Smith apple, skin on and diced
• 2 tablespoons dried cranberries
• 2 tablespoons unsalted, roasted walnuts, chopped
• 1 tablespoons fresh tarragon, chopped

Combine the cooked chicken, yogurt, Dijon mustard, apples, dried cranberries and walnuts in a bowl and mix well. Split chicken salad into four equal portions, and serve each portion with two slices of toasted whole-grain bread.

Nutrition Info:
Calories: 362; Fat: 8.25 grams; Saturated Fat: 1.6 grams; Carbohydrates: 44 grams; Cholesterol: 74 milligrams; Sodium: 497 milligrams; Fiber: 7.16 grams

Balsamic Rosemary Chicken with Roasted Apples & Butternut Squash
Serves: 4

Ingredients
• 5 boneless, skinless, chicken breasts (5 ounces each)
• 2 tablespoons olive oil, divided
• 1 tablespoons Dijon mustard
• 2 tablespoons balsamic vinegar
• 1 tablespoons fresh rosemary, chopped
• 4 cups butternut squash, cubed
• 2 cups apples, skin on and cubed (I like Golden Delicious)
• 1 tablespoon maple syrup
• 1 tablespoon lemon juice
• 1/4 teaspoon salt
• Pepper to taste

Preheat your oven to 400 degrees. Place chicken in a bowl or seal in a plastic bag. In a separate, smaller bowl, combine half of the oil, the Dijon, balsamic vinegar, rosemary and pepper. Pour the mixture over chicken and marinate in the refrigerator for at least 30 minutes.

While the chicken is marinating, prepare the squash and apples. Toss the apples with maple syrup and lemon juice. In a baking dish, coat squash with olive oil and season with salt and pepper. Bake covered for 10 minutes. Remove from the oven and add the apple mixture. Bake uncovered for another 30 minutes or until squash and apples are tender. Stir occasionally.

While squash and apples finish cooking, remove the chicken from refrigerator. Heat a skillet to medium high heat. Cook chicken for 5 to 6 minutes per side or until cooked through. This works great on the grill as well.

Serve with warm squash and apples.

Nutrition Info:
Calories: 335.5; Fat: 9.15 grams; Saturated Fat: 1.5 grams; Protein: 34.6 grams; Carbohydrates: 31.5 grams; Cholesterol: 82 milligrams;  Sodium: 324 milligrams; Fiber: 4.5 grams

Katie Cavuto Boyle, MS, RD, owns HealthyBites, LLC and competed in season 5 of The Next Food Network Star.

Greek Turkey Sandwich
I love tzatziki but never thought to use it as a condiment until recently. Its creamy yogurt is a great mayo substitute, and the bits of lemon and cucumber brighten the sandwich’s flavor. For this dish, trade the salty lunch meat for thinly sliced, fresh roasted turkey breast. On average, a deli slice of turkey can have about 500 milligrams — yikes!

Ingredients
1/2 large, whole grain pita
3 ounces fresh turkey, sliced
1 tablespoon tzatziki (*recipe below; you can also buy packaged versions)
1/2 medium roasted pepper (packed in water)
1 tomato slice

Directions
Place the turkey, roasted pepper and tomato slice into a toasted or fresh pita, drizzle with the tzatziki and enjoy.

Nutrition Info:
Calories: 221; Fat: 6.6 grams; Saturated Fat: 1.7 grams; Protein: 24.4 grams; Carbohydrates: 17.7 grams; Cholesterol: 54.8 milligrams; Sodium: 360 milligrams

Tzatziki
Serving: 1 tablespoon

2 cups low-fat Greek yogurt
1 small cucumber, peeled and shredded
1 tablespoon garlic, chopped finely
1 tablespoon lemon juice
1 tablespoon olive oil

Combine oil and lemon juice in a medium mixing bowl. Fold the yogurt in slowly. Add the garlic (adjust the amount per your preference) and the cucumber. Refrigerate for 1 hour to allow flavors to combine.

Nutrition Info:
Calories: 13.75; Fat: .67 grams; Saturated Fat: .21 grams; Protein: .79 grams; Carbohydrates: 1.22 grams; Cholesterol: 85 milligrams; Sodium: 10 milligrams; Fiber: .05 grams

Roast Beef with Dijon and Horseradish (shown above)
This is one of my husband’s favorites. We give the classic roast beef sandwich a kick with spicy horseradish and Dijon mustard and then cool it down a bit with crunchy cucumbers. Again, skip the lunch meat deli slices and opt for fresh pieces of roast beef, if possible.

Ingredients
1/2 large, whole grain pita
3 ounces of sliced roast beef
1 teaspoon Dijon mustard
1 teaspoon fresh horseradish
4 cucumber slices

Directions
In a small bowl, mix together the Dijon mustard and horseradish. Spread the mix inside the pita.  Fill the pita with remaining ingredients and enjoy.

Nutrition Info:
Calories: 233; Fat: 5.31 grams; Saturated Fat: 1.59 grams; Protein: 27.2 grams; Carbohydrates: 17 grams; Cholesterol: 61.2 milligrams; Sodium: 547 milligrams; Fiber: 2 grams

Cranberry, Apple, Pumpkin Seed & Almond Butter Sandwich
Switch out that tired PB&J for this treat. You can get creative and toss in raisins, sunflower seeds and even slivered almonds (but go easy on the extra seeds and nuts). This sandwich might seem a bit high in fat, but it is the heart-healthy unsaturated kind.

Ingredients
2 slices whole grain bread
1 tablespoon almond butter (organic, if possible)
3 thin slices apple (divvy up one wedge)
1 tablespoon unsweetened, dried cranberries
8-10 pumpkin seeds

Directions
Spread almond butter on a slice of bread and sprinkle with cranberries and pumpkin seeds. Top with apple slices and other slice of bread.

Nutrition Info:
Calories: 267; Fat: 12.2 grams; Saturated Fat: 1 gram; Protein: 8.23 grams; Carbohydrates: 33 grams; Cholesterol: 0 grams; Sodium: 182 milligrams; Fiber: 4.6 grams

Flank Steak Burrito Wrap
This is a great lunch for leftovers. Just set aside thin pieces of grilled flank steak (or try bison steak for fewer fat and cholesterol), and add all of your favorite burrito fillings for a satisfying meal.

Ingredients
1 whole wheat, low-carb wrap
3 ounces sliced, flank steak
1/4 cup raw or cooked corn
1/4 cup brown rice
2 tablespoons salsa
1 cup shredded lettuce

Directions
Layer the ingredients inside of the wrap. Roll it up, slice it in half (if you prefer) and serve.

Nutrition Info:
Calories: 279; Fat: 7.6 grams; Saturated Fat: 2.76 grams; Protein: 27.4 grams; Carbohydrates: 25.2 grams; Cholesterol: 41.6 milligrams; Sodium: 260.6 milligrams; Fiber: 2.2 grams

Pesto, Goat Cheese & Arugula Sandwich
Here’s a meat-free option that doesn’t include a nut butter. The tangy goat cheese complements the savory pesto and sweet vegetables.  If you make your own pesto, try limiting the salt; it can cut down some of the sodium in this recipe.

Ingredients
2 slices of Italian bread (preferably whole grain), cut into 3/4-inch slices
1 teaspoon basil pesto
1/2 ounce of goat cheese
1 tomato slice
3 cucumber slices
1/2 large roasted pepper (packed in water)
1/2 cup arugula (could use spinach as well)

Directions
Spread pesto on one slice of bread and goat cheese on the other. Top one slice with the remaining ingredients, put the two slices together and serve.

Nutrition Info:
Calories: 191; Fat: 6.8grams; Saturated Fat: 2.8 grams; Protein: 7.4 grams; Carbohydrates: 25 grams; Cholesterol: 8 milligrams; Sodium: 485 milligrams; Fiber: 1.8 grams
*calculated using store-bought pesto and white Italian bread

Summer Potato Salad
This side dish (shown above) is like sunshine in a bowl. Feel free to be creative and use whatever vegetables are in your garden or at the market. Remember, the more colorful the veggies, the more nutrients. Plus, this is a great alternative to the higher-fat potato salads you might find at cookouts this weekend. It’s so tasty that you might never switch back.

Serves: 8

Ingredients:

Dressing
• 3 tablespoons red wine vinegar
• 1 tablespoon olive oil
• 2 teaspoons Dijon mustard
• Salt and pepper to taste

Salad
• 5 cups unpeeled, cubed red potato (about 2 pounds)
• 1/2 cup chopped celery
• 3/4 cup sliced grape or cherry tomatoes
• 1 cup chopped bell pepper (orange, red, yellow)
• 1/2 cup chopped red onion
• 1/2 cup chopped radicchio
• 1 tablespoon chopped fresh parsley
• 1 tablespoon chopped fresh dill

Directions:
To prepare the dressing, combine all ingredients in a bowl, whisk together and set aside.

To prepare the salad, place potatoes in a medium saucepan. Cover with water to 2 inches above the potatoes. Bring the water and potatoes to a boil, reduce heat and simmer 8 to 10 minutes or until tender. Drain.

Add potato and dressing in a bowl, tossing gently to coat. Refrigerate 15 minutes to cool. Stir in celery and remaining ingredients and toss well. Serve. This makes 8 servings.

Nutrition Information:
Calories: 112; Fat: 1.95 grams; Saturated Fat: .29 grams; Carbohydrates: 20 grams; Cholesterol: 0 milligrams; Protein: 2.5 grams; Sodium: 53 milligrams; Fiber: 2.59 grams

Cucumber, Tomato and White Bean Salad
I love no fuss, and this recipe is exactly that. Have it as a meal itself or dish out a smaller portion for a tasty side. Better still, this takes only 10 minutes to put together. The sweet tomatoes and crunchy, refreshing cucumbers pair wonderfully with the creaminess of the white beans.

Serves: 6

Ingredients:

• 1 pint halved cherry tomatoes
• 1 large cucumber, peeled, seeded and thinly sliced
• 1/4 cup thinly sliced sweet onion
• 2 cans cannellini beans, rinsed and drained
• 2 tablespoons chopped fresh parsley
• 2 tablespoons chopped fresh basil
• 1 tablespoon olive oil
• 1 lemon, juiced and zested
• 2 tablespoons Dijon mustard
• Salt and pepper to taste

Directions:
In a small bowl, combine lemon juice, zest, oil and herbs. Whisk them together and then season with salt and pepper. Toss the mixture the with tomatoes, cucumber, onion and beans. Serve at room temperature. Place leftovers in the refrigerator. It will keep for a few days.

Nutrition Information:
Calories: 100; Fat: 3 grams; Saturated Fat: .38 grams; Protein: 4 grams; Carbohydrates: 15 grams; Sodium: 96 milligrams; Fiber: 3.8 grams

Corn and Radish Salad with Scallops
My inspiration for this recipe was one of my favorite condiments, chimichurri, and my love for fresh, raw corn. The bright herb dressing really boosts the sweet corn and peppery radishes. Nest a few seared scallops on this salad and you have a complete meal.

Serves: 6 (1 cup of salad and 3 to 4 scallops, depending on the size)

Ingredients:
• 18 sea scallops
• Cooking spray
• 2 tablespoons fresh lime juice
• 1 small jalapeño, seeded
• 1/4 teaspoon cumin
• 3/4 cup coarsely chopped flat-leaf parsley
• 1/4 cup chives
• 3/4 cup cilantro
• 1 tablespoon red wine vinegar
• 1 tablespoon olive oil
• 2 tablespoons water
• 4 cups fresh corn kernels (from 4 ears)
• 1 cup radishes, halved and thinly sliced crosswise
• 1 pint cherry tomatoes, halved
• 1/2 small red onion, thinly diced
• Salt and pepper to taste

Directions:
Remove the foot from the scallops then pat dry with paper towels. In a blender, puree the lime juice, jalapeño, cumin, parsley, chives, cilantro and red wine vinegar and water. With the machine on, add the oil. Season with salt and pepper. Spray a non-stick sauté pan with cooking spray. Over high heat, sear scallops for 3 minutes, flip and sear for another minute. In a large bowl, toss the corn with the radishes, onion, tomato and dressing. Serve immediately with scallops.

Nutrition Info:
Calories: 265; Fat: 4.7 grams; Saturated Fat: 4.7 grams; Protein: 29.4 grams; Cholesterol: 50 milligrams; Sodium: 370 milligrams; Fiber: 4.3 grams

Peach and Berry Cobbler
No summer meal is complete without dessert, and this recipe screams the flavors of the season. Plus, the fresh fruit is packed with fiber, vitamin C, antioxidants and more.

Serves: 12 to 14

Ingredients:
• 3/4 cup spelt flour
• 1 cup regular oats
• 1/2 cup firmly packed brown sugar
• 1/4 cup almond slivers
• 1/2 teaspoon ground cinnamon
• 3/4 stick butter, chilled and cut into 1-inch pieces
• 6 peaches, peeled and cut into wedges
• 1 pint blueberries
• 1 pint blackberries
• 1 pint raspberries
• 2 tablespoons agave nectar

Directions:
Preheat oven to 350°F. Combine the first 6 ingredients in a food processor. Pulse a few times to mix in the butter butter. Combine peaches and berries in a baking dish. Toss with agave. Crumble oat mixture evenly over fruit. Bake at 350°F for 45 minutes or until cobbler is bubbly. Let sit for 10 minutes before serving.

Nutrition Info:
Calories: 203; Fat: 8.26 grams; Saturated Fat: .26 grams; Protein: 4 grams; Carbohydrates: 34 grams; Cholesterol: 0 milligrams; Sodium: 58 milligrams; Fiber: 4.6 grams