Leek, Potato & Cheddar Soup

INGREDIENTS:

• 2 tsp olive oil

• 3 leeks, white and light green parts only, rinsed and finely sliced into semicircles

• Pinch each sea salt and fresh ground black pepper

• 3 Yukon gold potatoes, peeled and diced

• 4 cups low-sodium chicken broth

• 2 cups low-fat milk

• Pinch ground nutmeg

• 1/2 cup grated low-fat sharp cheddar cheese

PREPARATION:

1. In a large saucepan, heat oil on medium-high. Add leeks, salt and pepper and cook, stirring frequently, until very soft, about 5 minutes. add potatoes and broth and bring to a boil. Reduce heat to medium-low and simmer until potatoes soften, 8 to 10 minutes. Add milk and nutmeg, stir and cook until heated through, about 3 minutes.

2. Using a ladle or large spoon, carefully remove 2 cups soup and transfer to an upright blender; purée until smooth, about 2 minutes. Return purée to saucepan, add cheese and stir just until cheese melts. Ladle into serving bowls, dividing evenly.

Cucumber & Korean Melon Salad

INGREDIENTS:

For Pickled Onions:

• 1/2 cup water

• 2 tbsp Korean apple vinegar (or regular apple cider vinegar)

• 1 teaspoon sugar

• 1/8 teaspoon salt

• 1/8 teaspoon black pepper

• 1 shallot or 2–3 pearl onions, sliced thin

For The Rest:

• 2 cups diced cucumber

• 1/4 teaspoon salt

• 2–3 cups cubed Korean melon

• 1–2 teaspoons apple vinegar

• 1/8 teaspoon sesame oil (just a few drops)

• 1–2 mint leaves, torn or chopped fine

• Salt and black pepper, to taste

PREPARATION:

1. An hour or well ahead: Make the pickled onions by combining the water, apple vinegar, sugar, salt, and pepper in a small saucepan and bringing it to a boil over high heat. Lower the heat to medium-low and let simmer gently for 5 minutes. Add the onions, then remove from heat and let sit for an hour before refrigerating or using in the salad.

2. About 30 minutes ahead: Place the cucumbers in a small bowl and sprinkle 1/4 teaspoon salt over them. Let sit for 30 minutes, refrigerated, to draw out the water.

3. Drain the cucumbers and pat dry. Add the onions (drained of brine), cubed melon, apple vinegar, sesame oil, and mint leaves and toss until well-combined. Add salt and pepper to taste, and serve immediately. Enjoy!

Roasted Green Pepper and Tomato Breakfast Casserole with Feta and Oregano

INGREDIENTS:

• 1 green bell pepper, seeds removed and cut into thin strips

• olive oil, for brushing baking pan (or use nonstick spray)

• 1/2 tsp. dried oregano (optional, but good)

• 1 cup cherry tomatoes, sliced in half

• 1 cup crumbled Feta cheese (more or less to taste)

• 10 eggs

• salt and fresh ground black pepper for seasoning eggs

PREPARATION:

1. Preheat oven or toaster oven to 375F/190C.

2. Brush 9″ x 13″ (or similar size) baking dish with olive oil, including the sides, or spray with nonstick spray.

3. Cut out seeds from green pepper, then cut into short thin slices.

4. Put green pepper into baking dish, sprinkle dried oregano over, and roast for 10 minutes.

5. While green pepper roasts, cut cherry tomatoes in half. Break eggs into a bowl and beat until egg yolks and whites are well combined.

6. Season eggs with salt, and fresh ground black pepper.

7. After peppers roast for 10 minutes, add cut cherry tomatoes and stir to combine.

8. Put dish back in oven and roast 15 minutes more, or until tomatoes start to look slightly cooked.

9. Sprinkle Feta cheese over roasted peppers and tomatoes, then pour beaten eggs over. (I used a fork to stir slightly so the roasted peppers and tomatoes were evenly distributed in the eggs.)

10. Return pan to oven and cook for about 30 minutes, or until the top is lightly browned and eggs are set. (I had a deep dish, so if you’re using a flatter dish it will take less time.

11. It will puff up a bit when it cooks, but after it cools for a few minutes the casserole will settle.)

12. Serve hot.

13. This is good served with a dollop of low-fat sour cream or plain yogurt.

14. This casserole can be kept in the fridge and reheated in a microwave, but be careful not to microwave too long or the eggs will get rubbery.

Charred Squash Salad

INGREDIENTS:

• 2 pounds assorted summer squash (such as zucchini and summer squash), halved lengthwise

• 1 large fresh red onion, halved

• Cooking spray

• 1/2 teaspoon kosher salt, divided

• 1/2 teaspoon freshly ground black pepper, divided

• 1/4 cup extra-virgin olive oil

• 2 tablespoons fresh lemon juice

• 1/2 cup torn fresh basil leaves

• 1/2 cup torn fresh mint leaves

• 1/2 cup fresh flat-leaf parsley leaves

PREPARATION:

1. Preheat grill to high.

2. Coat cut sides of squash and onion with cooking spray; sprinkle evenly with 1/4 teaspoon salt and 1/4 teaspoon pepper.

3. Arrange squash and onion, cut side down, on grill; cover and grill 5 minutes. Rotate vegetables; cover and grill 3 minutes. Turn vegetables over; grill 2 minutes. Remove squash from grill. Continue grilling onion 4 minutes; remove from grill.

4. Cool to room temperature.

Dijon Chicken & Quinoa Skillet with Baby Kale & Cranberries

INGREDIENTS:

• 5 tsp olive oil, divided

• 1 lb boneless, skinless chicken breasts, cut into 2-inch pieces

• 1/4 plus 1/8 tsp sea salt, divided

• 1/2 tsp ground black pepper

• 1 cup quinoa, rinsed

• 5 oz baby kale (about 5 packed cups)

• 3 tbsp Dijon mustard

• 2 tbsp pure maple syrup

• 1 tbsp fresh lemon juice

• 1/3 cup dried unsweetened cranberries

PREPARATION:

1. In a large skillet or sauté pan on medium-high, heat 2 tsp oil. Add chicken, season with 1/4 tsp salt and pepper and cook, stirring occasionally, until lightly browned, 3 to 4 minutes. Stir in quinoa, 1 3/4 cups water and remaining 1/8 tsp salt. Increase heat to high, cover and bring to a boil. Reduce heat to medium and simmer, covered, stirring occasionally, for about 15 minutes.

2. Add about half of kale and cover skillet to let it wilt slightly, about 1 minute. Add remaining half of kale and stir to combine. Cover and simmer until kale is tender and liquid is absorbed, 4 to 6 minutes. (Note: If all the liquid absorbs before kale finishes cooking, add more water as needed.) Remove from heat.

3. In a small bowl, whisk together mustard, maple syrup, lemon juice and remaining 3 tsp oil. To skillet, add about half of mustard sauce and the cranberries and stir to combine. Divide among plates and drizzle evenly with remaining mustard sauce.