Grapefruit Soda

9 tablespoons sugar
1 cup water
2 large pink grapefruit
2 lemons
Seltzer water

Combine sugar; water; 2/3 cup fresh pink grapefruit juice; 1 Tbsp. fresh lemon juice; and the rinds, peeled in strips, of lemons and grapefruit in a saucepan over medium-high. Bring to a boil, stirring until sugar dissolves. Remove from heat; steep 1 hour. Strain syrup; discard solids. Cool completely. Stir 5 tsp. syrup into 1 cup (or more, depending on desired flavor) seltzer water. Store syrup chilled up to 2 weeks.

Makes 12

calories 43

fat 0.0 g

satfat 0.0 g

monofat 0.0 g

polyfat 0.0 g

protein 0.0 g

carbohydrate 11 g

fiber 0.0 g

cholesterol 0.0 mg

iron 0.0 mg

sodium 0.0 mg

calcium 4 mg

sugars 10 g

Est. Added Sugars 9 g

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Caraway Kraut

2 pounds red cabbage, cored and very thinly sliced
2 teaspoons kosher salt
1 teaspoon caraway seeds

Place cabbage in a large bowl. Sprinkle with salt. Firmly and vigorously massage cabbage until it wilts, some liquid has pooled in bottom of bowl, and liquid squeezes out when you squeeze a handful, about 10 to 12 minutes. Stir in caraway seeds. Firmly pack cabbage in a 1-quart jar. Start by filling jar about half full; tamp cabbage down with a muddler or wooden spoon to pack it down firmly. Add more cabbage, and repeat the process until it’s all in the jar (don’t worry–it will fit). Pour liquid from bowl on top of cabbage.

Screw on lid, and set jar on a plate or in a bowl. (The kraut will likely bubble over and leak a bit as it ferments.) Let stand at room temperature, out of direct sunlight, until kraut reaches desired flavor and texture, about 1 to 2 weeks. Check every day, starting after 4 days. When you open the jar, the liquid will likely be bubbling–that means it’s working as it should. Refrigerate to stop fermentation once the kraut is to your liking. Store chilled in refrigerator for up to 1 month.

Serves 16 (serving size: 1/4 cup)

calories 15
fat 0.1 g
satfat 0.0 g
monofat 0.0 g
polyfat 0.0 g
protein 1 g
carbohydrate 3 g
fiber 2 g
cholesterol 0.0 mg
iron 0.0 mg
sodium 250 mg
calcium 24 mg
sugars 2 g
Est. Added Sugars 0 g

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Homemade Labneh

2 cups plain whole-milk yogurt (not Greek style)

1/2 teaspoon kosher salt

Arrange a double layer of cheesecloth in a strainer (or, alternatively, line a strainer with coffee filters); spoon yogurt into strainer, and place strainer over a bowl so that it rests a few inches above the bottom of the bowl. Lightly cover strainer with plastic wrap. Refrigerate 24 hours.
Remove strainer from bowl; discard whey. Spoon labneh into a bowl; stir in salt. Store in refrigerator for up to 1 week.
Use your homemade labneh as a bagel or toast spread, smear it on a plate and top with any salad, or drizzle with olive oil and Aleppo pepper and serve as a dip. You can also make a delicious sesame version by stirring 2 tablespoons tahini into the finished labneh.

Serves 10 (serving size: 2 tbsp.)

calories 26

fat 1.6 g

satfat 1 g

monofat 0.4 g

polyfat 0.1 g

protein 2 g

carbohydrate 1 g

fiber 0.0 g

cholesterol 6 mg

iron 0.0 mg

sodium 110 mg

calcium 40 mg

sugars 3 g

Est. Added Sugars 0 g

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Hearty Tortellini Soup

2 tablespoons olive oil
2 cups chopped yellow onion (about 1 large)
2 cups chopped fennel bulb (about 1 large)
1/4 cup minced fresh garlic
2 (8-oz.) pkg. sliced cremini mushrooms
2 tablespoons unsalted tomato paste
8 cups unsalted vegetable stock
4 cups water
1 teaspoon freshly ground black pepper
3/4 teaspoon kosher salt
2 (15-oz.) cans fire-roasted diced tomatoes, undrained
2 (15-oz.) cans unsalted chickpeas, rinsed and drained
6 cups stemmed, chopped curly kale
1 1/2 (9-oz.) pkg. whole-wheat 3-cheese tortellini
1 1/2 tablespoons red wine vinegar
1/3 cup chopped fresh flat-leaf parsley

Heat oil in a large Dutch oven over medium-high. Add onion, fennel, garlic, and mushrooms; cook 15 minutes or until liquid evaporates, stirring occasionally. Stir in tomato paste; cook 1 minute. Add stock and next 5 ingredients (through chickpeas); bring to a boil. Reduce heat and simmer 5 minutes.

Stir in kale. Add tortellini, or follow freezing instructions. Cook 8 minutes or until tortellini are done.

Remove pan from heat; stir in vinegar. Divide soup among 12 bowls; sprinkle with parsley.

HOW-TO FREEZE: Cool soup completely. Once cool, add tortellini. Freeze flat in a large ziplock freezer bag for up to 2 months. THAW: Microwave soup in bag at MEDIUM (50% power) for 8 minutes or until pliable. REHEAT: Pour soup into a large Dutch oven; bring to a simmer over medium heat. Cook 25 minutes or until tortellini are done. Stir in red wine vinegar. Top with parsley.

Serves 12 (serving size: about 1 1/2 cups)

calories 269
fat 7 g
satfat 1.4 g
monofat 1.7 g
polyfat 0.5 g
protein 13 g
carbohydrate 39 g
fiber 7 g
cholesterol 20 mg
iron 2 mg
sodium 615 mg
calcium 114 mg
sugars 7 g
Est. Added Sugars 0 g
How to Make It

Heat oil in a large Dutch oven over medium-high. Add onion, fennel, garlic, and mushrooms; cook 15 minutes or until liquid evaporates, stirring occasionally. Stir in tomato paste; cook 1 minute. Add stock and next 5 ingredients (through chickpeas); bring to a boil. Reduce heat and simmer 5 minutes.
Stir in kale. Add tortellini, or follow freezing instructions. Cook 8 minutes or until tortellini are done.
Remove pan from heat; stir in vinegar. Divide soup among 12 bowls; sprinkle with parsley.
HOW-TO FREEZE: Cool soup completely. Once cool, add tortellini. Freeze flat in a large ziplock freezer bag for up to 2 months. THAW: Microwave soup in bag at MEDIUM (50% power) for 8 minutes or until pliable. REHEAT: Pour soup into a large Dutch oven; bring to a simmer over medium heat. Cook 25 minutes or until tortellini are done. Stir in red wine vinegar. Top with parsley.

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Sausage Ragù Over Polenta

1 tablespoon olive oil
12 ounces bulk pork Italian sausage
1/2 teaspoon black pepper
2 cups coarsely chopped yellow onion
1 1/2 cups coarsely chopped carrot
3 garlic cloves, chopped
3 1/2 cups water, divided
1 (15-oz.) can unsalted tomato sauce
2/3 cup quick-cooking polenta
1 ounce Parmesan cheese, grated (about 1/4 cup)
1/4 cup chopped fresh flat-leaf parsley (optional)

Heat oil in a large skillet over medium-high. Add sausage; cook 5 minutes or until browned, stirring to crumble. Stir in pepper. Remove sausage mixture to a bowl with a slotted spoon. Remove pan from heat (do not wipe out pan).

Combine onion, carrot, and garlic on a cutting board; finely chop. Return pan to medium-high. Add onion mixture to pan; cook 5 to 7 minutes or until tender. Add sausage mixture, 1/2 cup water, and tomato sauce to pan; cook 1 minute.

Bring remaining 3 cups water to a boil in a medium saucepan. whisk in polenta. Reduce heat; cook 3 minutes or until thickened, stirring frequently with a whisk or spoon. Stir in cheese. Serve polenta with pork mixture and parsley, if desired.

Serves 4 (serving size: about 1 cup pork mixture and 2/3 cup polenta)

calories 366
fat 12.7 g
satfat 4.4 g
monofat 6.1 g
polyfat 1 g
protein 21 g
carbohydrate 37 g
fiber 7 g
cholesterol 32 mg
iron 2 mg
sodium 667 mg
calcium 121 mg
sugars 11 g
Est. Added Sugars 1 g

 

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BBQ Beef-Stuffed Potatoes

1/4 cup dark brown sugar
3 tablespoons unsalted tomato paste
2 tablespoons reduced-sodium Worcestershire sauce
1 tablespoon chili powder
1 1/4 teaspoons kosher salt, divided
1 1/4 teaspoons black pepper, divided
1 1/2 pounds boneless chuck roast, trimmed
1 1/2 cups vertically sliced red onion
Cooking spray
6 (4-oz.) russet potatoes
2 teaspoons olive oil
3 ounces sharp cheddar cheese, shredded (about 3/4 cup)
6 tablespoons light sour cream
1/4 cup sliced green onions

Combine brown sugar, tomato paste, Worcestershire sauce, chili powder, 1 teaspoon salt, and 3/4 teaspoon pepper in a small bowl; rub generously over roast.

Place red onion slices in bottom of a 5- to 6-quart slow cooker coated with cooking spray; top with roast.

Rub potatoes with oil, remaining 1/4 teaspoon salt, and 1/4 teaspoon pepper. Wrap each potato in parchment paper; arrange on top of roast. Cover and cook on LOW 8 hours or until tender.

Unwrap potatoes; split lengthwise, cutting to but not through the other side. Shred roast with 2 forks, and stir to combine with onion mixture.

Top each potato with 1/2 cup beef mixture, 2 tablespoons cheese, 1 tablespoon sour cream, 2 teaspoons green onions, and 1/4 teaspoon pepper.

Serves 6

calories 385
fat 12.7 g
satfat 6.1 g
monofat 4.9 g
polyfat 0.7 g
protein 32 g
carbohydrate 37 g
fiber 3 g
cholesterol 92 mg
iron 4 mg
sodium 687 mg
calcium 173 mg
sugars 12 g
Est. Added Sugars 8 g

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Bacon-Horseradish Deviled Eggs

12 hard-cooked large eggs
1/4 cup plain 2% reduced-fat Greek yogurt
3 tablespoons canola mayonnaise
2 tablespoons chopped chives
2 tablespoons prepared horseradish
1/2 teaspoon black pepper
1/4 teaspoon kosher salt
4 cooked, crumbled bacon slices

Cut hard-cooked eggs in half. Place yolks in a bowl; add yogurt, mayonnaise, chives, horseradish, pepper, and salt. Mash until smooth; stir in bacon. Spoon into egg whites.

Serves 12

calories 100
fat 6.9 g
satfat 2 g
monofat 2.9 g
polyfat 1.4 g
protein 8 g
carbohydrate 1 g
fiber 0.0 g
cholesterol 189 mg
iron 1 mg
sodium 196 mg
calcium 34 mg
sugars 1 g
Est. Added Sugars 0 g

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