Posts by Jacqueline Larson M.S., R.D.N. and Associates

Portion Size: 2 cups (1/2c. brown rice, 1 cup kale, ½ c. tofu) Ingredients: Yields: 8 servings Ingredients  Notes:  2 cups brown rice 4 cups water 2 (16 oz.) package extra firm tofu Diced  ¾ cup slivered almonds, unsalted ¼ cup sesame seeds 8 cups fresh kale Wash,  tough membranes removed and chopped.  1 cup…

Portion Size: 1 calzone Ingredients: Yields: 8 servings Ingredients  Notes:  1 (15 oz.) container lowfat  ricotta cheese 3 eggs May substitute egg substitute 2 tablespoons dried Italian seasoning  3 cups lowfat mozzarella cheese, shredded 1 cup Parmesan cheese Freshly grated 1 (10 oz.) package frozen chopped spinach Thawed and squeezed dry. Or 4 cups fresh…

Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients  Notes:  2 teaspoon olive oil 8 green onions Wash, trim and slice thin (tops included) 1 cup fresh tomato Wash, trim and dice 1 cup red or green pepper Wash, trim and dice 2 cups quinoa, uncooked Rinsed and drained ½ teaspoon salt 4 Cups of…

Portion Size: 1 cup  Ingredients: Yields: 8 servings Ingredients  Notes:  1 cup quinoa, uncooked  2 tablespoons olive oil 2 cups lower sodium vegetable broth   1 small red pepper Wash, trim and mince ¼ cup small red onion Wash, trim and mince 1 cup frozen sweet white corn 2 (15 oz.) can  no added salt…

Portion Size: 1 cup  Ingredients: Yields: 8 servings Ingredients  Notes:  1 cup quinoa, uncooked  2 tablespoons olive oil 2 cups lower sodium vegetable broth   1 small red pepper Wash, trim and dice ¼ cup small red onion Wash, trim and mince 1 cup frozen sweet white corn 2 (15 oz.) can  no added salt…

Portion Size: 1 cup  Ingredients: Yields: 8 servings Ingredients  Notes:  1 lb. spiral pasta  For vegan: use vegan pasta 2 (16 oz.) package firm tofu Drained and cubed ¼ cup oil   1 small onion  Wash, trim and dice 1 teaspoon garlic powder 1 lb. fresh mushrooms Wash 2 tablespoons flour  2 cups nonfat milk…

Portion Size: 1 cup  Ingredients: Yields: 8 servings Ingredients  Notes:  1 cup quinoa, uncooked  Rinsed 3 cups water 2 tablespoons olive oil 1 medium onion Washed, peeled and diced 1 small red pepper Wash, trim and dice 1 yellow bell pepper Wash, trim and dice 1 cup frozen sweet white corn 2 (15 oz.) can …

Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients  Notes:  2 cups dry lentils Wash and drain 2 (14 oz.) cans no added salt garbanzo beans Drained and rinsed.  1 cup diced carrots Wash, peel and dice 1 cup red onion Wash, peel and dice 2 cloves garlic, minced 1 bay leaf ½ teaspoon dried…

Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients  Notes:  2 large eggplants  Wash and trim. Cut into ¾ inch slices 1 teaspoon salt ¼ cup olive oil   32 oz. low fat ricotta cheese For vegan: use vegan ricotta cheese 16 oz. low fat Shredded mozzarella cheese For vegan: use vegan mozzarella cheese 4…

Portion Size: 2 cups Ingredients: Yields: 8 servings Ingredients  Notes:  For the dressing: ½ cup honey ¼ cup vegetable oil   ½ cup rice vinegar 1 tablespoon sesame oil  ½  cup peanut butter ½ teaspoon salt  ½ teaspoon ground ginger 2 large garlic cloves Washed, peeled and minced For the slaw: 8 cups cabbage Wash.…