adapted from Carol Heller’s recipe
Makes enough for 5 pint jars
8 medium cucumbers, sliced 1/4” thick
(a mandolin or the slicer section on a cheese grater box work well)
2 cups sliced onions, I like the slices to be pretty big
Pack jars 1/3 full with cucumbers, then layer about 1/4 cup onions, repeat until jars are full. (layers: cukes, onions, cukes, onions, cukes)
1 tsp celery seed
1/4 cup salt
1 tsp mustard seed
2 cups sugar
1 tsp turmeric powder
3 cups vinegar
Mix these all together until dissolved.
Pour liquid mixture into jars, covering the cucumbers. Keep in the refrigerator. Spices will settle to the bottom, so it is helpful to shake up the jars. Flavors won’t fully develop until about 48 hours after pickling. Pickles will keep for several months in the refrigerator.
3 eggs, lightly beaten
¾ cup applesauce
1 Tbsp. vanilla
1¾ cup sugar
2 cups shredded zucchini
1 cup shredded carrots
1½ cups whole-wheat flour
1½ cups all-purpose flour
1 tsp. baking powder
¼ tsp. baking soda
1 Tbsp. ground cinnamon
1 tsp. salt
2 cups fresh blueberries
Preheat oven to 350 degrees. Spray 4 mini-loaf pans with cooking spray. In a medium bowl, beat together eggs, applesauce, vanilla and sugar. Fold in zucchini and carrots. In a separate bowl combine flours, salt, baking powder, baking soda and cinnamon. Pour dry ingredients into wet ingredients; gently mix. Fold in blueberries. Transfer to mini-loaf pans. Bake 50 minutes, or until knife inserted in the center of a loaf comes out clean. Cool 20 minutes in pans and then turn onto wire racks to cool completely.
Serves 12. Per serving: 150 calories, 6 g fat,
9 g protein, 15 g carbohydrate, 1 g fiber,
340 mg sodium
2 TBS cider vinegar
1 TBS olive oil
2 tsp finely chopped canned chipotle chile in adobo sauce
1/4 tsp salt
2 cups shredded red cabbage
1 medium carrot, shredded
1/4 cup chopped fresh cilantro
1 15-ounce can white beans, rinsed
1/2 cup shredded sharp Cheddar cheese
2 TBS minced red onion
4 8 to 10-inch whole-wheat wraps or tortillas
Whisk vinegar, oil, chipotle chile and salt in a medium bowl. Add cabbage, carrot and cilantro; toss to combine. Mash beans and avocado in another medium bowl with a potato masher or fork. Stir in cheese and onion. To assemble the wraps, spread about 1/2 cup of the bean-avocado mixture onto a wrap (or tortilla) and top with about 2/3 cup of the cabbage-carrot slaw. Roll up. Repeat with remaining ingredients. Cut the wraps in half to serve, if desired.
4-6 cups coarsely chopped kale
1 cup finely chopped red onion
1/2 red bell pepper
1/2-3/4 cup chopped carrot (2 small carrots)
1 cucumber (2 cups chopped halves)
1 avocado, chopped
1 & 1/4 cup chopped grape tomatoes (or other variety)
1/2 cup mixed raisins and Goji berries
1/3 cup chopped walnuts
Dressing: 1 cup lemon tahini dressing or sesame ginger (Annie’s brand is
a good choice)
Chop vegetables and mix in a large mixing bowl. Reserve walnuts for sprinkling on top. Tear the leaves off of the kale and rip into bite-sized pieces. Wash and dry kale leaves. Mix the vegetables, kale leaves, and dressing in large bowl until thoroughly combined. Place in fridge to ‘marinate’ for 10-15 minutes. Serves 4. Keeps in fridge in a sealed container for 1 day.
2 cups low-sodium vegetable broth
1 cup quick-cooking pearl barley
1 (15 oz.) can kidney beans, drained & rinsed
1 large red bell pepper, diced ( OR green pepper)
¾ cup diced zucchini
1/3 cup slivered almonds
1/3 cup diced scallions (OR fresh onions)
2 Tbsp. olive oil
1 Tbsp. balsamic vinegar
Salt and ground black pepper to taste*
In a medium saucepan, bring vegetable broth to a boil. Add barley, cover and reduce heat; simmer 10 to 12 minutes or until tender. Meanwhile in a large bowl, combine kidney beans, pepper, zucchini, almonds and scallions.
Rinse cooked barley with cold water. Combine cooled drained barley with bean mixture. Add oil and vinegar; season with salt and pepper. Chill until serving.
*Salt and pepper not included in analysis
Serves 8 (3/4 cup) Per serving: 160 calories, 6 g fat, 6 g protein, 21 g carbohydrate, 7 g fiber,
40 mg sodium
1 egg, beaten
1/2 cup butter, softened
1/2 cup brown sugar
1/3 cup honey
1 tsp vanilla extract
Combine in a large bowl
1 1/4 cup white flour
1 cup whole wheat flour
1/2 tsp baking soda
1/4 tsp salt
1/4 tsp cinnamon
1/4 tsp nutmeg
Combine in a separate, small bowl and blend into liquid mixture
1 cup finely shredded zucchini
12 oz chocolate chips
Stir these into other ingredients, mix well. Drop by spoonful onto greased baking
sheet, and flatten with the back of a spoon. Bake at 350, 10 to 15 minutes.
1 medium zucchini, chopped
1 small yellow squash, chopped
1 small red bell pepper, chopped
4 skinless salmon fillets (1 lb.)
1 can (14.5 oz.) diced tomatoes, drained
½ cup low-fat sun-dried tomato dressing
3 cups brown rice, cooked as directed
Preheat oven to 375°F. Spray a 9×13-inch baking dish with cooking spray. Add zucchini, squash and pepper; mix.
Place salmon fillets on top of vegetables. In a separate small bowl, mix tomatoes and dressing; spoon over salmon.
Bake 20 to 25 minutes or until salmon flakes easily with fork. Serve over hot rice. Enjoy!
Serves 4. Per serving: 380 calories, 10 g. fat, 28 g. protein, 44 g. carbohydrate, 4 g. fiber, 440 mg. sodium
500 Club® foods are not only delicious but also controlled in calories and fat.
Visit 500-club.org or call (608) 775-3447 to learn more and find out where 500-Club selections are served.
4 1/2-inch-thick slices country bread
2 tablespoons olive oil
4 small zucchini (about 2 pounds), thinly sliced lengthwise
1 cup fresh basil, leaves torn
1-2 cloves garlic, minced
1/4 teaspoon crushed red pepper
1 cup fresh ricotta
Heat grill to medium-high. Brush the bread with 1 tablespoon of the oil and grill until golden and crisp, about 1 minute per side. Transfer to plates.
Grill the zucchini until tender and slightly charred, 3 to 4 minutes per side.
Toss the zucchini in a large bowl with the basil, garlic, red pepper, ½ teaspoon salt, and remaining tablespoon of oil.
Top the bread with the zucchini and ricotta.
1 1/2 cups broccoli florets
1 1/2 cups cauliflower florets
1 red onion, minced
2 carrots, shredded
1 cup chopped cabbage
1/4 cup chopped fresh parsley
2 tsp. salt substitute
4 tsp red wine vinegar.
In a large bowl, combine all ingredients. Refrigerate 1 hour to allow flavors to blend.
Serves 4. Per serving: 50 calories, 0 g fat,
3 g protein, 11 g carbohydrate, 4 g fiber,
45 mg sodium
2 TBS plus 1 TBS olive oil
1 tsp salt
1/2 tsp ground black pepper
1 TBS minced fresh parsley
1 TBS minced fresh basil
1 tsp minced garlic
3 zucchinis, chopped
1 green bell pepper, chopped
1 red onion, chopped
3/4 cup celery, chopped
1 lb. skinless chicken breast (4 breasts)
1 cup vegetable stock
Preheat oven to 375 degrees. In a large bowl, stir together 2 TBS olive oil, 1/2 tsp salt, 1/4 tsp pepper, parsley, basil and garlic. Add vegetables, mix well and arrange in a casserole dish. Mix 1/2 tsp salt, 1/4 tsp pepper and 1 tsp oil; brush the mixture over the chicken breasts, place chicken on vegetables. Bake about 20 minutes then add 1 cup of vegetable stock. Bake 25 more minutes more or until chicken is cooked and internal temperature reaches 165 degrees.
Serves about 4 (1 cup/serving). Per 1 serving:
240 calories, 11 g fat, 26 g protein, 7 g carbohydrate, 2 g fiber, 890 mg sodium