Two Make-Ahead Avocado Dressings

Two Avocado Dressings

Two
Make-Ahead
Avocado
Dressings

These tasty dressings
can be refrigerated
for up to 3 days.

Lunch

I Love Me Café ®

Avocado Vinaigrette

  • 1 avocado, peeled and diced
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon lemon or lime juice
  • A pinch of salt
  • Pepper to taste

    Creamy Avocado Dressing

  • 1 avocado, peeled and diced
  • 1 tablespoon apple cider vinegar
  • Juice of 1 lime
  • Salt & pepper to taste
  • 1 cup extra virgin olive oil
  • 1 tablespoon chopped cilantro, very fine
  • 2 tablespoons diced red onion

Avocado Vinaigrette

Makes 1 cup, about 16 Tablespoons

Cut avocado open in half and scoop out meat inside. In a blender, place all ingredients and mix well until smooth.

Drizzle the dressing along the sides of a salad bowl, toss in the salad greens, and mix with the dressing right before serving. This dressing can be refrigerated for up to 3 days.


Creamy Avocado Dressing

Makes 1 cup, about 16 Tablespoons

Cut avocado open in half and scoop out meat inside.  In a blender, place all ingredients and mix well until smooth.

Spoon out the dressing into the bottom of salad bowl, toss in the salad greens, and mix gently with your hands right before serving.  This dressing can keep refrigerated for up to 3 days.

 

Arugula and Spinach Salad with Raspberry Dressing

Arugula and Spinach Salad with Raspberry Dressing

Arugula and
Spinach Salad
with Raspberry
Dressing

Salad

The natural sweetness of the raspberries tastes fantastic with the slightly bitter arugula and also pairs beautifully with the spinach.

I Love Me Café ®

Photo Credit: CIA/Ben Fink

   INGREDIENTS

  • 1 tablespoon red wine vinegar
  • 1 tablespoon balsamic vinegar
  • ¼ teaspoon kosher salt
  • 1 cup mashed raspberries
  • 3 tablespoons olive oil
  • 3 cups baby spinach leaves
  • 3 cups arugula
  • Freshly ground black pepper

    The Diabetes Friendly Kitchen Cookbook By Jennifer Stack
    This recipe is from The Culinary Institute of America’s The Diabetes-Friendly Kitchen cookbook (2012, John Wiley & Sons, Inc.)

Arugula and Spinach Salad with Raspberry Dressing

MAKES 6 SERVINGS

The natural sweetness of the raspberries tastes fantastic with the slightly bitter arugula. and also pairs beautifully with the spinach.  Bright berry flavors are complemented by the red wine and balsamic vinegars in a vinaigrette that is extremely easy to make.


1. For the vinaigrette, combine the vinegars and salt and add the raspberries. Whisk in the olive oil.

2. Add the spinach and arugula to the vinaigrette and toss gently. When the greens are lightly coated, transfer to chilled plates, and finish with a generous grinding of pepper.


Nutritional Information Per Serving: Calories 78, Protein 0.5 g, Carbohydrates 5 g, Fiber 1 g, Total Fat 7 g, Saturated Fat 1 g,
Sodium 70 mg

Lime-Cilantro-Vinaigrette

Lime-Cilantro Vinaigrette

Lime-Cilantro
Vinaigrette

Salads

This recipe is from The Culinary
Institute of America’s The Diabetes-
Friendly Kitchen cookbook
(2012, John Wiley & Sons, Inc.)

I Love Me Café ®

INGREDIENTS

  • ¼ teaspoon arrowroot or cornstarch
  • ½ cup vegetable broth
  • ¼ cup fresh lime juice
  • ½ teaspoon agave syrup
  • 2 tablespoons sesame oil
  • 2 tablespoons peanut oil
  • ½ teaspoon kosher salt
  • 1 tablespoon minced cilantro

Lime-Cilantro Vinaigrette

MAKES 1 CUP

This vinaigrette is one of the favorites at The Culinary Institute of America and it’s easy to see why.  The classic combination of lime and cilantro will add a bright, fresh flavor to any dish.  It can be used in any salad or even with cooked vegetables.


1. Whisk the arrowroot with about 2 tablespoons of the broth to form a smooth paste.

2. In a small pot, bring the remaining broth to a boil and stir in the arrowroot paste. Return the mixture to a boil and stir constantly until the broth has thickened.

3. Remove the pot from the heat. Stir in the lime juice and agave syrup and cool completely.

4. Gradually whisk in the sesame and peanut oils. Season with the salt and add the cilantro.


Nutritional Information Per Tablespoon Serving:  Calories 32, Protein 0g,
Carbohydrates 0.5g, Fiber 0g, Total Fat 3.5 g, Saturated Fat 0.5 g,
Sodium 40 mg

 

Silken Tofu and Cucumber Dip

Silken Tofu and Cucumber Dip

Silken Tofu
and Cucumber
Dip

Appetizer

Tofu has a neutral flavor
and the cucumber and
parsley shine through.

I Love Me Café ®

Photo Credit: CIA/Ben Fink

   INGREDIENTS

  • 1 pound soft, silken tofu
  • ¼ cup nonfat Greek yogurt
  • 1 bunch parsley leaves (about 2oz)
  • 1 bunch mint leaves (about 2oz)
  • 2 green onions, chopped
  • 2 cucumbers, peeled, seeded and diced (about 2 cups)
  • 2 large tomatoes, seeded and diced
  • 1 lemon, juiced
  • 1 ¼ teaspoons kosher salt
  • ½ teaspoon freshly ground black pepper
  • 2 tablespoons extra-virgin olive oil

    The Diabetes Friendly Kitchen Cookbook By Jennifer Stack
    This recipe is from The Culinary Institute of America’s The Diabetes-Friendly Kitchen cookbook (2012, John Wiley & Sons, Inc.)

Silken Tofu and Cucumber Dip

MAKES 12 SERVINGS

If you have never had tofu before, this recipe is a great way to start experiencing the protein-rich goodness of soy foods.  Silken tofu performs like yogurt but is not as tart.  For the best results, be sure to select silken tofu designed for making smoothies.


1.    Purée the tofu, yogurt, parsley, mint, and green onions in a blender or food processor until smooth.  Fold in the cucumbers and tomatoes.

2.    Season with the lemon juice, salt, pepper, and 1 tablespoon of the olive oil.  Drizzle the dip with the remaining olive oil before serving.

Chef’s Note  Serve with celery, bell pepper, and carrot sticks.


Nutritional Information Per Tablespoon:  Calories 56, Protein 3g, Carbohydrates 4g, Fiber 1g, Total Fat 3.5 g, Saturated Fat 0.5 g,
Sodium 125 mg

Tahini and Tuna-Stuffed Tomatoes

Tahini and Tuna-Stuffed Tomatoes

Tahini and
Tuna-Stuffed
Tomatoes

Appetizer

An appetizer, or first
course, can signal the
start of a special meal.

I Love Me Café ®

Photo Credit: CIA/Ben Fink

   INGREDIENTS

  • One 15-ounce can chickpeas drained and rinsed
  • ½ cup tahini
  • 1 garlic clove, minced
  • 2 green onions, chopped
  • 3 tablespoons minced cilantro
  • ¼ teaspoon sesame oil
  • 1 teaspoon ground cumin
  • Two 5-ounce cans tuna packed in water, drained
  • 2 tablespoons fresh lemon juice
  • ½ teaspoon hot chili sauce
  • ¼ teaspoon kosher salt
  • ¼ teaspoon freshly ground pepper
  • 8 plum tomatoes, or other small tomatoes
    The Diabetes Friendly Kitchen Cookbook By Jennifer Stack
    This recipe is from The Culinary Institute of America’s The Diabetes-Friendly Kitchen cookbook (2012, John Wiley & Sons, Inc.)

     

     

Tahini and Tuna-Stuffed Tomatoes

MAKES 8 SERVINGS

This tuna salad uses hummus (chickpeas and tahini) to bind the tuna.
It can also be used as a spread on a grilled vegetable sandwich, as a dip for raw vegetables, or rolled up on its own inside of leafy greens.


1. Purée the chickpeas, tahini, garlic, green onions, 2 tablespoons of the cilantro, the water, sesame oil, cumin, one can of tuna, lemon juice, chili sauce, salt, and pepper in a blender or food processor until smooth.

2. Add the remaining can of tuna and pulse until the mixture is combined, but some chunks remain.

3. Cut the tops off the tomatoes and take a thin slice off the bottoms so the tomatoes can sit flat on a plate.  Hollow out the tomatoes and stuff with the tuna mixture.  Garnish with the remaining 1 tablespoon of cilantro.


Nutritional Information Per Serving:   Calories 163, Protein 13 g, Carbohydrates 12.5 g, Fiber 3g, Total Fat 7.5 g, Saturated Fat 1g,
Sodium 182 mg

 

Angela’s Lentil Soup

Angela’s Lentil Soup

Angela’s
Lentil Soup

This savory soup makes a hearty
meal served with a triangle
of multi-grain pita bread and
fresh Greek salad.

Lunch

– Angela

I Love Me Café ™

INGREDIENTS

  • 1 ½ medium carrots, diced
  • 1 ½ stalks celery, sliced
  • ⅓ cup onion, diced small
  • 1 ½ tablespoons olive oil
  • ¼ teaspoon pepper
  • 1 ½ teaspoons of of cumin
  • 5 cups spring water
  • 1 cup crushed organic tomatoes, preferably from a glass jar
  • ½ teaspoon dried basil leaves
  • 1 bay leaf
  • An 8 oz. bag green, brown or black lentils
  • Cilantro (optional as a garnish)

Angela’s Lentil Soup

Makes 8 servings: One cup per serving

Directions

1. In a large pot, heat the oil over medium heat and sauté the onions, carrots and celery

2. While they sauté, spread the lentils out on a large plate to check for any stones

3. Add the water, tomatoes, lentils and remaining ingredients, and bring the pot to a boil

4. Cover and turn down heat and simmer until the lentils soften, about 25-35 minutes

5. Take out the bay leaf and spoon the soup into individual cups

Garnish with cilantro right before serving


Chef Angela: I often use spices to substitute for salt in my recipes. In this case, I add 1 ½ teaspoons of cumin. I make a double portion of this soup once a month and freeze the leftovers in individual servings for lunch, last minute dinners, or mid-afternoon snacks.

Debbie’s Nutritional Notes: A serving of lentils provides abundant benefits: high fiber content, vitamins, minerals, and protein. Best of all, lentils are low in calories and are an excellent choice to promote healthy weight loss. (Plus, they also help lower cholesterol and blood glucose.)

Sweet Potato, Kale & White Bean Hash

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Sweet Potato,
Kale &
White Bean
Hash

Adapted from the
Natural Gourmet Institute

Photo Credit: Alexandra Shytsman
for Natural Gourmet Institute

Lunch

I Love Me Café ™

   INGREDIENTS

  • 2 tablespoons olive oil
  • 1 large sweet potato, scrubbed, diced
  • ½ small white onion, thinly sliced
  • 1 cup cooked cannellini beans
  • 3 cups lacinato kale, cut into ribbons
  • Zest of 1 lemon
  • ¼ cup shredded Parmesan cheese (optional)

Sweet Potato, Kale & White Bean Hash

Adapted from the Natural Gourmet Institute

Yield: 4 Servings

PROCEDURE

1. Heat oil in a heavy-bottomed skillet over medium heat. Add potatoes
with a pinch of salt, and stir. Cover skillet and cook for 7-9 minutes, stirring occasionally.

2. Add onions and beans to skillet. Cook until onions soften, stirring occasionally, 3-5 minutes.

3. Add kale and cook until it begins to wilt.

4. Sprinkle in lemon zest, cheese (if using), salt, pepper and crushed red
pepper flakes.

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New York City’s Natural Gourmet Institute is the leading health-supportive culinary school that combines professional culinary technique with science-based nutrition. With their $5 Dinners recipe series, they dispel the myth that eating healthfully is inaccessible. Each of these recipes costs five dollars or less per serving, proving the same five dollars that can be spent on a fast food meal can pay for a delicious, balanced and satisfying home cooked dinner.

Mediterranean Quinoa Salad

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Mediterranean
Quinoa Salad
with Grilled
Eggplant
and Tofu

Adapted from the
Natural Gourmet Institute

Photo Credit: Alexandra Shytsman
for Natural Gourmet Institute

Lunch

I Love Me Café ®

INGREDIENTS

For the quinoa salad:

  • 1 3⁄4 cups water
  • ½ teaspoon sea salt
  • 1 cup quinoa
  • 1 pint cherry tomatoes, halved
  • ½ English cucumber, seeded, diced
  • ½ small red onion, diced
  • ½ cup pitted Kalamata olives, rinsed well to remove extra salt and roughly chopped
  • 1 garlic clove, minced
  • 1 tablespoon chopped fresh oregano
  • 1 tablespoon chopped fresh basil
  • ⅓ cup crumbled feta cheese
  • 1 tablespoon lemon juice

For the grilled tofu:

  • ¼ cup lemon juice
  • 1 tablespoon extra virgin olive oil
  • 3 garlic cloves, minced
  • 1 tablespoon chopped fresh oregano
  • Sea salt and freshly ground black pepper
  • 14 ounces extra firm tofu, drained, patted dry, cut into ½-inch slices

For the grilled eggplant:

  • ⅓ cup olive oil
  • 1 garlic clove, minced
  • 1 large eggplant, halved widthwise,
    cut into ½-inch slices
  • Sea salt, to taste

Mediterranean Quinoa Salad with
Grilled Eggplant and Tofu

Adapted from the Natural Gourmet Institute

Yield: 4 Servings

PROCEDURE

QUINOA SALAD

1. In a small pot, bring water and salt to a boil. Add quinoa, turn heat down to a simmer, and cook until all water is absorbed, about 15 minutes. Turn heat off, and let stand covered for another 10 minutes.

2. Allow quinoa to come to room temperature. Fluff with a fork.

3. In a large bowl, toss quinoa with remaining salad ingredients. Taste and season with salt, if needed.

GRILLED TOFU

1. Whisk together lemon juice, oil, garlic, oregano, salt and pepper in a small bowl.

2. In a shallow dish, coat tofu in marinade. Cover and refrigerate for at least 30 minutes or up to 8 hours.

3. Heat a grill pan over medium-high heat. Cook tofu until browned, 3-4 minutes per side, basting occasionally with marinade.

GRILLED EGGPLANT

1. Combine olive oil and garlic, and brush eggplant on both sides. Season with salt.

2. Grill over medium-high heat until softened and browned, 4-5 minutes per side.
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Print
New York City’s
Natural Gourmet Institute
is the leading health-supportive culinary school that combines professional culinary technique with science-based nutrition. With their $5 Dinners recipe series, they dispel the myth that eating healthfully is inaccessible. Each of these recipes costs five dollars or less per serving, proving the same five dollars that can be spent on a fast food meal can pay for a delicious, balanced and satisfying home cooked dinner.