Supper Nachos

From “Better Eating for Life, Step Eleven: Cook Creatively the Better Eating for Life Way”

  • 15 corn tortilla chips
  • 1/2 cup refried beans or mashed canned beans,
  • 1/4 to 1/2 cup of salsa
  • 1/4 cup shredded reduced-fat cheese
  • Light sour cream

Spread chips on a plate. Dot chips with beans and salsa. Sprinkle all with shredded cheese. Cover lightly and microwave until cheese is melted. Remove from microwave and top with 2 Tbs. of light sour cream or non-fat Greek-style yogurt.

Swiss Chard Frittata

8 eggs, beaten
Splash heavy cream (optional)
4 ounces Cheddar cheese or chevre
Sea salt & freshly ground pepper
1 tablespoon olive oil
1 bunch chard
1/2 red onion, thinly sliced

Preheat oven to 425 degrees.

Heat olive oil in an iron skillet over medium heat. Strip leaves from chard and set aside. Chop chard stems into 1/4 inch pieces. Saute chard & onion together with a little salt until tender. Meanwhile, rough chop the chard leaves. Toss chard leaves into skillet and cover.

Taco Burgers

1 1b grass-fed ground beef
2 oz. taco chips, finely crushed
3 tbsp. salsa
1 1/2 tbsp. canned chopped green chilies
2 drops hot red pepper sauce
1 cup shredded pepper jack cheese (approximate)
6 burger buns, toasted
1 c. chopped romaine
1 c. sliced tomatoes
1 avocado, thinly sliced

In bowl, mix beef, taco chips, salsa, chilies, and pepper sauce. Shape into 6 equal patties. At medium-high heat and turning once, cook approximately 6 minutes for medium-rare, or longer to taste. Place burgers on toasted buns and top with cheese, avocado, tomatoes, and lettuce.

Three Bean Chili

1 tablespoon olive oil
2 cups chopped onion
1 yellow or red bell pepper, chopped
1 green bell or hot poblano pepper, chopped
2 garlic cloves, minced
1 tablespoon brown sugar
1 1/2 tablespoons chili powder
1 teaspoon ground cumin
1 teaspoon dried oregano
1 32 ounce can diced tomatoes, undrained
2 15-ounce cans black beans, rinsed and drained
1 15-ounce can kidney beans, rinsed and drained
1 15-ounce can pinto beans, rinsed and drained
1 serrano or jalapeno pepper, diced
Salt & pepper to taste

Heat the oil in a large soup pan.

Three-Cheese Spinach Squares

From Better Eating for Life, Step Three: Invincible Veggies

  • 6 egg whites
  • 1 whole egg
  • 1/3 cup all-purpose flour
  • 1 tsp. dry mustard powder
  • 1/2 tsp. baking powder
  • 1 10-oz. package frozen chopped spinach, thawed and well drained
  • 1 4-oz. can diced green chilies
  • 1 cup nonfat cottage cheese
  • 1 cup shredded reduced-fat sharp cheddar cheese
  • 1 cup shredded reduced-fat Swiss cheese

Preheat the oven to 350ºF. Spray a 10 × 10 inch baking pan with non-stick vegetable spray.

Three-Grain Mushroom Risotto

From Better Eating For Life, Step One: Eat Whole Grains

Serves 8

  • ½ cup chopped onion
  • 1 cup sliced mushrooms
  • 1 Tbs. canola oil
  • ¼ cup amaranth
  • ¼ cup millet
  • ½ cup long-grain brown rice
  • 3 cups low sodium chicken, beef, or
  • vegetable stock
  • ½ cup dry white wine
  • ¼ tsp. coarsely
  • ground black pepper
  • ¼ cup chopped fresh parsley
  • ½ cup grated Parmesan cheese

Tortilla Soup

Enjoy this spicy version of tortilla soup anytime—you will love the fire roasted tomato flavor!

6 (6-inch) corn tortillas
1/4 cup vegetable oil
1 small onion, chopped (1/3 cup)
2 cloves garlic, finely chopped
1 medium Anaheim, poblano or jalapeño chile, seeded, chopped
1 carton (32 oz) reduced-sodium chicken broth
1 can (14.5 oz) organic fire roasted diced tomatoes, undrained
1/2 teaspoon coarse salt (kosher or sea salt)
1 1/2 cups shredded cooked chicken
1 ripe medium avocado
1/2 cup shredded Monterey Jack cheese (2 oz) Chopped fresh cilantro, if de

Tuna and Walnut Melt

From “Better Eating For Life, Step 10: Make Friends with Fat”

Serves 4

  • 1 6-oz. can tuna in water, drained
  • 1/2 cup chopped apple
  • 1/4 cup nonfat plain yogurt
  • 1 Tbs. chopped green onion
  • 1 tsp. Dijon mustard
  • 1/2 tsp. curry powder
  • 4 slices whole wheat bread, toasted
  • 4 Tbs. chopped walnuts, toasted
  • 4 -1oz. slices reduced fat cheddar cheese

Combine tuna, chopped apple, yogurt, green onion, Dijon mustard and curry powder.

Tuna Noodle Wiggle

Co-op member and veteran camper Anne Harvell contributed this recipe to an article in the April-May 2005 Rollin’ Oats Journal about campfire cooking. Try the freeze-dried peas or mixed veggies from Just Tomatoes in this quick dinner!

  • quick-cooking pasta
  • freeze-dried peas
  • powdered mushroom soup
  • dried onions
  • tuna
  • dried powdered cheese (optional)

Cook pasta according to the directions, then add all other ingredients to suit your taste and heat through.

Vegetable Enchiladas

Recipe by Susan Jane Cheney

Reprinted with permission of the Mix: A Twin Cities Natural Food Co-ops Publication, May/June 2007 issue.

2-3 servings

  • 1 medium to large potato (about 8 ounces), diced
  • Salt
  • 2 tablespoons olive oil
  • 1/2 pound cremini mushrooms, sliced
  • 1 medium onion, finely chopped
  • 2 to 4 cloves garlic, minced
  • 1 medium zucchini, quartered lengthwise and thinly sliced
  • 1 jalapeno pepper, seeded (if desired to tone down the “heat”) and finely chopped