TIPS TO MODIFY RECIPES
- Restricted Diet Food Lists
- Grocery Shopping List for Weightloss in 5 Tips
- Calorie Reduction, Keeping it Tastey
- Herbs and Spice to Replace the Salt Shaker
- Low Sodium Rubs, Marinades and Glaze
- Low Sodium Dietary Tips
- Low Sodium Menu Plan
- Dietary Serving Guidelines
APPETIZERS
- Steamed Artichokes
- Bruschetta Italian Appetizer
- Cucumber Guacamole Dip
- Eggplant and Sundried Tomatoes
- Crustless Eggplant Pizzas
- Moroccan Carrots
- Fried or Boiled Plaintains
- Gatto` di Patate (Potato Pie)
- Roasted Peppers
- Grilled Vegetables
- Salmon and Mozzarella
- Sigari Marocchini (Moroccan Cigars)
- Sangria’s Best
BREADS
- Calzone
- Cornbread
- La Focaccia Italiana
- Pizza Napoletana
- Homemade Pasta from La Cucina della Nonna
- Braided Easter Bread; La Treccia di Pan Brioche
SOUPS
- Butternut Squash Soup
- Fava Bean Soup
- Tuscan Cacciucco Fish Stew
- Lentil Soup
- Roasted Pepper and Carrot Soup
- Savory Florentine Beef Stew
- Creamy Zucchini Soup
SALADS
- Fresh Vegetable Salad
- Skillet Scallops and Citrus Almond Salad
- Sweet and sour Orange Salad
- Waldorf Salad
- Pomegranate Apple Salad
- Shrimp Mango Salad
- Stuffed Calamari Salad
CHICKEN DINNERS
- Chicken Curry Salad
- Baked Chicken Entree
- Chicken and Dumplings (reduced-sodium)
- Lemon Leaf Chicken Wrap
- Chicken Marsala
- Oven Roasted Chicken and Vegetables
- Involtini Siciliani; Stuffed Chicken Fillets
- Chicken or Veal Parmesan
SEAFOOD DISHES
- Almond Citrus Talapia
- Cod with Potatoes and Herbs
- Italian Seafood Pasta
- Lemon Tuna Pasta Delight
- Mussels in Creamy Wine Sauce
- Stuffed Grilled Calamari
- Stuffed Clams or Mussels
- Tuscan Cacciucco Fish Stew
- Skillet Scallops Citrus Almond Salad
- Tuna Steak
INDIAN DINNER
BEEF PLATES
- Bracciole Pugliese, Involtini
- BOLOGNESE
- Authentic Ragu` Italian Sauce
- Savory Seasoned Sirloin
- Stuffed Sirloin Steak
- Tuscan Peposo
EASY MEALS
- 7 Easy Recipes under 7 minutes!
- 7 Dinners under 15 minutes
- Chard & Beans served with Sausage
- Roasted Peppers and Sausage
- Bourbon Sweet Potatoes
- Fast Food on your clock!
- Easy Homemade Taco or Burrito Meat
- Pita Pocket Tacos
HOLIDAY DINNERS
- Holiday Turkey with Cranberry Stuffing
- Lamb
- Pork Roast and Vegetables
- Tuscan Lasagna
- Veal alla Marsala
ITALIAN PASTA, GNOCCHI & SAUCES
- Almond Spinach Pasta with Burrata
- Pasta Bucatini with Amatriciana Sauce
- Pasta Carbonara
- Cime di Rapa (Broccoli Rapini)
- Gnocchi
- Michelangleo Sauce
- Pesto with Pasta
- Tomato Basil Sauce
- Spaghetti Sauce
- Cherry Tomato Sauce (Pomodorini)
- Pasta Puttanesca
- Vegetable Couscous
Vegetables
ITALIAN OVEN DINNERS (PASTA AL FORNO)
- Cannelloni with Beef, Pork or Poultry
- Eggplant Parmigiana
- Lasagna with Meatballs
- Simple Lasagna
- Southern Italian Lasagna
- Vegetarian Lasagna
RISOTTO
- Risotto with Artichokes
- Risotto Milanese (with Saffron)
- Risotto
- Sausage and Mushroom Risotto
- Seafood Risotto
DESSERTS
- Custom Layers for all your occasional desserts http://www.custom-layers.com/
- Biscotti
- Cannoli
- Cindy’s Basic Cheesecake
- Copuletta from Sardegna
- Hot Chocolate Italian Rich
- Quick Chocolate Cake
- Italian Cream
- Italian Strawberries and Cream
- DELIGHTFUL Whole Grain Oatmeal Cookies!
- Berry Fresh & Pina Colada Frappe`s
- True Lava Cake
- Mascarpone Fruit Dip
- Pan di Spagna Cake
- Panellets Almond Cookies
- Pastiera Napoletana Ricotta Pie
- Scones from Sara
- Tiramisu
- Welsh Cakes from Sarah
- Whip Cream
- Zucotto Cuppula
DELICIOUS & NUTRITIOUS SNACKS
Utilizing Berries
- Mix fresh blueberries into plain yogurt;
- Blend with 1/2 cup crushed ice, yogurt, banana, and OJ (orange juice) for a 60-second smoothie;
- Toss with baby spinach, red onions, goat cheese, and raspberry vinaigrette for a summer salad.
Fresh fruit drink.
Choose 2-3 fruits, wash and peel. 4 ounces of juice: orange, pomegranate, cranberry or pear (choose one). Place all in a mixer and blend for 30-60 seconds. May drink immediately, served chilled or frozen.
ADDING FRUIT to enjoy! Papaya, Guava, Tomatoes (Choose one or a few)
- Dress sliced heirloom tomatoes with torn basil and olive oil;
- Roasted cherry tomatoes or Papaya and serve over Grilled Fish or Chicken.
VEGETABLES
Saute’ Kale
Spinach, or Kale, Bok Choy, (Choose one or all)
- Make your salads with baby spinach
- Add 1/2 cup chopped spinach to scrambled eggs
- 1 cup chopped spinach over pizza
Using any of the following to obtain Vitamin A! Carrots, Mango Sweet potato, Pumpkin, Butternut Squash, Yellow Pepper
- Snack on Pepper and Carrot Sticks
- Add any grated into salad;
- Toss a carrot into a breakfast smoothie with frozen mango and OJ;
- Roast carrot chunks, squash, pumpkin with olive oil, salt and cumin.
PROTEIN
Legumes! Black, Peas, Lentils, Pinto, Kidney, Fava, & Lima Beans
- Wrap black beans in a breakfast burrito
- Use both black beans and kidney beans in your chili
- Puree 1 cup black beans with 2 Tbsp olive oil and roasted garlic for a healthy dip
- Add favas, limas, or peas to pasta dishes.
NUTS
Omega 3, Vitamin A & E. Enjoy walnuts, or almonds, peanuts, pistachios, macadamia nuts, hazelnuts
- Sprinkle on top of salads;
- Chop and add to pancake batter;
- Mix 1 cup walnuts with a half cup dried blueberries and a quarter cup of dark chocolate chunks.
GRAINS
Healthy grains: oats, quinoa, flaxseed, amaranth, pearly barley
- Eat granolas and cereals that have a fiber content of at least 5 grams per serving
- Sprinkle 2 Tbsp ground flaxseed on cereals, salads, and yogurt
- Subsitiute quinoa in for brown rice
Eat Know How 