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Cook Time: 30 minsTotal Time: 30 minsServings: 4Yield: 4 servings Ingredients 8 ounces whole-wheat elbow noodles (about 2 cups) 4 cups chopped collard greens 1 ¾ cups low-fat milk, divided 3 tablespoons all-purpose flour ½ teaspoon salt ¼ teaspoon ground pepper 1 cup shredded extra-sharp Cheddar cheese 2 ounces reduced-fat cream cheese 2 teaspoons white-wine vinegar ¼ cup panko breadcrumbs, preferably whole-wheat 1 tablespoon extra-virgin olive oil ½ teaspoon paprika Directions Bring a large pot of water to a […]

Prep Time: 20 minsTotal Time: 20 minsServings: 1Yield: 1 bowl Ingredients ¾ cup unsalted cashews ½ cup water ¼ cup packed parsley leaves 1 tablespoon lemon juice or cider vinegar 1 tablespoon extra-virgin olive oil ½ teaspoon reduced-sodium tamari or soy sauce (see Tip) ¼ teaspoon salt ½ cup cooked lentils ½ cup cooked quinoa ½ cup shredded red cabbage ¼ cup grated raw beet ¼ cup chopped bell pepper ¼ cup grated carrot ¼ cup sliced cucumber 1 tablespoon Toasted chopped cashews for garnish

Serves:  4 Per Serving:  Each serving has 316 calories, 7g fat (1g saturated), 27g carbs, 6g fiber, 27g protein, 244mg sodium Ingredients: 1 Tbsp extra virgin olive oil ½ cup pre-sliced, fresh mushrooms 1 tsp finely minced garlic 1 tsp dried basil                              

Serves:  12 Per Serving:  Each muffin has 100 calories, 1g fat, 21g carbs, 2g fiber, 2g protein Ingredients: 2 ½ cups flour* 1 ½ tsp baking soda 2 large eggs 1 ½ cups bran ¾ cup sugar ¼ teaspoon salt 1 ½ cups buttermilk** 1 cup mashed, ripe bananas   Whole wheat flour can be substituted for half or all

Cook Time:  30 min Serves:  4   Per Serving:  280 Calories, 8g Total Fat (2g Saturated Fat), 45g Carbohydrates, 9g Protein, 4g Dietary Fiber, 280mg Sodium Ingredients: 1 ¾ cups low fat (1%) milk ¼ cup raisins 3 Tbsp. chopped walnuts 3 Tbsp. lightly packed brown sugar, divided (or use maple syrup for more nutrients) 2 tsp. unsalted butter