Leeks are delicious in soups and mixed with other veggies such as green beans.
  • 1 tbs. butter
  • 2 leeks, use the white and lighter green parts only, cut them into slices (about 2 cups)
  • 1.5 lbs. Green beans (use fresh ones, trimmed)
  • ¼ cup white wine or low-sodium chicken broth
  • 1 tbs. Fresh tarragon, chopped
  • ½ tsp. each salt and pepper 
In large saucepan or skillet pan, melt butter at a medium heat and add leeks.  Cover and cook – stir occasionally until leeks are soft (about 5 min.).  Remove from pan, cover to keep warm.  

To same pan or skillet, add green beans, wine ¼ cup water, tarragon, salt and pepper.  Cover and cook, stirring occasionally until beans are tender (about 7 minutes).  Uncover and cook until water reduces a little – about 1 min.  Serve on platter with reserved leek mixture poured over top of beans.  Serve with grilled fish or chicken for a light and quick spring meal.

(Recipes adapted from Womans’ World Magazine, 4/12/10)


Can’t get the kids to eat their turnips? Try baked turnip fries.

  • 6-8 medium white turnips, peeled
  • Natural Oil  (use olive – it tastes best)
  • Sea Salt

  1. Peel and chop turnip into French-fry-like strips and brush with oil to coat lightly. 
  2. Place on baking sheet and lightly salt with sea salt. 
  3. Bake at 350-375o for 20 minutes or more (depending on how thick you cut strips) until fries are very tender. 
  4. Serve hot and season with salt to taste.

(Recipe Adapted from Return to the Joy of Health, by Zoltan Rona)
Here is one of Kristy Harvey's favorite recipes from Tosca Reno’s book, Eat-Clean Diet for Families and Kids:

Healthy Mac and Cheese, Believe It!
Yield: 9 cups
Prep Time: 25 minutes
Cook Time: 30 minutes

2 T olive oil
2 T whole wheat flour
¾ cup cooked, mashed sweet potato or regular potato
¾ cup low fat milk (heated until just warm)
1 cup yogurt cheese
2 T parmesan cheese
Sea salt
Freshly ground black pepper
¾ pound whole-grain noodles

  1. Cook macaroni noodles according to instructions on package. Drain and set aside.
  2. Meanwhile, heat olive oil over medium heat in a medium skillet. Add flour. Using a wire whisk, make a paste (called a roux). Don’t let the roux burn. Add the warm milk gradually, whisking all the while until you see the sauce begin to thicken. Add the mashed sweet or regular potato. Keep stirring.
  3. Now add the grated parmesan cheese, yogurt cheese, sea salt and pepper. Your sauce should look smooth. When that mixture is nicely heated through, add the drained, cooked noodles. Stir to coat the noodles. Serve piping hot.

Are you a meat and potatoes man?  It doesn’t have to be fattening or boring.  This is a one-pot meal that has only 2 grams of fat.  Dig in!
  • 1 pound turkey breast, cut into bite sized chunks
  • 2 potatoes, cut into cubes
  • 2 onions, chopped
  • 1.5 cups sliced carrots
  • 1 cup sliced parsnips
  • 1.5 tsp. Dried thyme
  • 1/8 tsp. Fresh ground pepper
  • 1.5 cups of water
  • 1 cup skim milk
  • 2 tablespoons unbleached flour

  1. Sauté turkey in a little olive oil (just enough so turkey doesn’t stick to pot).  Sauté until well browned and cooked through – about 8 minutes. 
  2. Remove cooked turkey and reserve in a dish. 
  3. Add the vegetables, and water to pot. 
  4. Bring to a boil over medium-high heat.  Reduce heat to low. 
  5. Cover and let cook about 10 minutes, stirring occasionally til veggies are tender.
  6. Return reserved turkey to the pot.
  7. In a separate bowl, whisk milk and flour.  Add to stew, and cook, stirring constantly until stew thickens and boils. 
  8. Cook for 2 minutes more, reduce heat to low. 
  9. Serve immediately and freeze leftovers.

5 servings, Cal: 241, Fat: 2g, Sodium:  105 mg.
(Recipe Adapted from Men’s Health, Quick and Healthy Cooking for Men)

Low in fat and packed with vitamin A, this soup will be a perfect start to a welcome spring meal!
  • 1 Tablespoon oil (preferably olive)
  • 5 cups of carrots, chopped into small pieces
  • 1 cup Yukon gold potatoes, cut into small pieces
  • 1 cup onion, chopped
  • 1 cup chopped celery (2 stalks)
  • 1 teaspoon fresh ginger, peeled and minced
  • 1.5 teaspoons salt
  • 3 cups low-sodium chicken broth (use organic if possible)
  • 1 tablespoon fresh mint

Heat oil over medium heat, add vegetables, ginger and salt.  Stir occasionally until just soft (about 5-7 minutes)

Add broth and cover to bring to a boil.  Reduce heat to medium and cook til veggies are quite tender – about 45 minutes.  Cool slightly.  Purée soup with blender or hand blender until smooth and return soup to pot and heat on low.   Stir in mint and garnish with fresh mint leaves if desired.

Cal.: 82, Protein: 2g, Fat: 2g, Carbs: 14 g, Fiber: 3g, Sugar: 5 g.
(Recipe adapted from Woman’s World Magazine)
This is a great recipe to start cooking with your child! Not only will they learn how to cook, it tastes great and very simple to do..

Low-fat, whole grain pita pizza
  • 1 medium whole grain pita
  • 2 ounces cheese (cheddar or mozzarella), shredded 
  • 3 Tbsp tomato sauce
  • Favourite pizza toppings (mushrooms, bell peppers, pineapple, onion, lean meat, etc.)
Preheat oven to 450 degrees. Place pita on a baking sheet. Spread tomato sauce over the pita. Add desired toppings and sprinkle with cheese. Have the kids do all the safe prep (vegetables, meat etc.) and have fun with making shapes and faces. Bake for 6-8 minutes and enjoy!