Beat Bloat with my (Carb-less) Ribbon Veggie Pasta Salad! Use summer squash and zucchini to make refreshing ribbon “noodles” by using a vegetable peeler to make long pasta-like strands. Then, toss w/ a squeeze of lemon juice, a touch of grated parmesan cheese, and add pepper to taste. Voila! http://www.joybauer.com/recipes/ribbon-pasta-salad
Make this "Spaghetti Squash w/ Grape Tomatoes and Parmesan"….just 75 cals per cup! Cut a small spaghetti squash in half lengthwise. Scoop out seeds/pulp with a spoon. Place face up on baking sheet and pop in oven at 375 for 40 min. Once done, allow to cool for 5-10 minutes. Separate strands by running a fork through it…and add "spaghetti squash noodles" into a bowl. Toss in one pint sliced grape tomatoes, 1 Tbsp olive oil, 1/4 cup parm cheese, 1 TB italian seasoning, and salt & pepper to…
If you're looking for a super simple meal that the whole family will love, try this "Quinoa Black Bean Casserole"! With two tasty protein-packed, fiber-rich ingredients - quinoa and beans – this dish is sure to keep everyone satisfied.
Israeli Chopped Salad – Simply chop up tomatoes, cucumbers, celery, and parsley, and toss with a teaspoon of EVOO, a tablespoon of lemon juice, and a pinch of Kosher salt. So easy and amazingly delicious!
Angel Hair Pasta with Pumpkin, Roasted Sage, and Walnuts: If you love pasta, but you’re tired of eating the same old spaghetti with tomato sauce, try this recipe. The unique combination of roasted pumpkin, walnuts, and sage create a colorful and delicious dish. Another bonus — two of three Bauer kids like it!
Hearty Vegetable Bean Soup: With veggies rich in vitamin C, beta-carotene, quercetin, and lycopene, this soup packs a lot of nutrition in just one serving — and I promise you will not be disappointed with the taste.
Spaghetti Squash with Marinara Sauce and Parmesan: Spaghetti squash gives you the look and feel of starchy pasta for less than a quarter of the calories and carbs. You can serve it with any of your favorite healthy pasta sauces, but my family likes it best with plain old marinara and Parmesan cheese.
Try these Breakfast Tacos for dinner! Layer corn tortillas with scrambled eggs (I used 1 whole egg and 2-3 egg whites per person), black beans, reduced-fat cheese, salsa, and optional cilantro. What would you add?
Lentil Sloppy Joes: Special thanks to Joy Fit Club member Jen Moore for sharing her very popular recipe for vegetarian Sloppy Joes. Jen says lentils have the perfect texture for a meatless version of this classic comfort food supper…and I agree!
A new study published this week in the Archives of Internal Medicine found that eating 1 cup beans or lentils a day improved blood sugar & lowered blood pressure in people with type 2 diabetes. Get a daily dose with this Quick Chickpea Stew. Simmer a can of chickpeas (preferably low-sodium) with a little low-sodium vegetable broth and desired seasonings (I used turmeric and black pepper). Healthy comfort food!
Quinoa and Black Bean Stuffed Peppers: Here's vegetarian update on a vintage comfort food: stuffed peppers. The ground meat is out, and in its place is a hearty, protein-rich combo of quinoa and black beans seasoned with a smoky Southwestern spice blend.
Black Bean Soup: This soup comes courtesy of Joy Fit Club member Jenny Hodges and literally takes 2 minutes to put together. It doesn’t get much easier than that! Jenny makes a huge pot on the weekend, then packs it for lunch during the work week.
This vegetarian recipe has become a staple in my house. I rinse and drain a can of black beans and sauté with 1 jar mild/medium salsa, 1/2 tsp. garlic powder, 1 tsp. Dijon mustard, and 1/2 tsp. ground cumin. Spoon the zesty bean mixture over a baked potato for a hearty meal!
Vegetable Frittata: Frittatas are the perfect weeknight meal. Preheat oven to 375. In a large oven-safe skillet over medium-high heat, sauté any mix of veggies with oil spray (I used mushrooms, spinach & garlic). In a bowl, whisk together 4 whole eggs, 6 egg whites, 1/3 cup parmesan cheese, salt & pepper. Pour egg mixture over sautéed veggies & cook for 2 mins. Place pan in oven & cook for 10-15 minutes, or until eggs are set & puffed. Dinner is done!
Joy's Pesto Pasta: This recipe is a big hit with my family. I use broth instead of olive oil to cut calories, without sacrificing flavor. This recipe comes straight from my Slim & Scrumptious cookbook. Enjoy 2.5 cups for only 435 calories!
Quinoa with Caramelized Onions and Mushrooms: Considered a whole grain, quinoa is actually a protein-rich seed native to South America. This trendy grain is a great source of fiber as well as magnesium, which may help to lower blood pressure and improve blood sugar control.
Garden Pasta: This makes for a simple, delicious dinner. Toss whole wheat rotini with zucchini & cherry tomatoes (I pre-sauteed the veggies in light olive oil, minced garlic and a pinch of salt & pepper). Serve with grated parmesan & crushed red pepper. What's YOUR favorite way to prepare a quick pasta meal?
Veggie Burger: You have to try my version of a Big Mac. It's a veggie burger on half a whole grain bun, topped with guacamole/salsa mixture, sliced tomato, quinoa, and sautéed mushrooms. A vegetarian masterpiece for only 250 calories.
Roasted Eggplant Parmesan: Slice an eggplant and place on a baking sheet. Then spray tops with olive oil, lightly sprinkle on Kosher salt, and roast in oven at 400 degrees for 20 minutes. Then, top each roasted eggplant slice with marinara sauce, shredded part-skim cheese (tonight I used Sargento 4-cheese Italian), some grated parmesan cheese, oregano, and crushed red pepper. Pop back in oven for about 5-10 minutes until the cheese is hot and bubbly. Only 70 calories per slice!
Veggie Sandwich with Chipotle Spread: Spread 1 wedge of Chipotle Queso Fresco Laughing Cow cheese on a whole wheat sandwich thin, and then layer on 1 slice low-fat cheese, sprouts, a few thin slices of avocado, sliced tomato, red onion, and roasted red pepper. Yum!
Farro Salad: Check out this yummy lunch Johannah likes to bring to the office -- whole grain farro, leftover grilled veggies (chopped peppers/zucchini/eggplant), and feta cheese. You can sub whole grain pasta, barley, bulgur, or quinoa for the farro. Great cold or warm!