• 2 ½ cups fresh pineapple, diced
• 2 ½ cups fresh kiwis, diced
• 1 cups fresh pomegranate seeds

Directions

1. Remove pineapple core and dice. Add pineapple pieces to a large bowl.
2. Dice kiwis and add to bowl.
3. ​Add pomegranate seeds and stir to combine all fruit.

Nutritional Analysis
Serves: 14 | Serving Size: ½ cup
Calories: 49
Sodium: 2 mg
Fat: 0 g
Carbohydrates: 11 g
Saturated fat: 0 g
Fiber: 2 g
Protein: 1 g
Cholesterol: 0 mg

Recipe provided by Kathy Duran-Thal, RDN, LD, Cooper Clinic Nutrition Services.

• 1 small spaghetti squash
• 1 large garlic glove, minced
• 1 Tbsp. I Can’t Believe It’s Not Butter Light
• 1 Tbsp. olive oil
• 3 Tbsp. fresh lemon juice
• 1 oz. fresh parmesan cheese, grated
• ½ tsp. salt
• ¼ tsp. black pepper
• 4 scallions, thinly sliced

For roasted tomatoes:

• 16 plum tomatoes, halved lengthwise, seeded (leave core intact)
• ¼ cup olive oil
• 3 Tbsp. aged balsamic vinegar
• 2 garlic cloves, minced
• 2 ½ tsp. sugar
• 1 tsp. salt
• ½ tsp. black pepper, freshly ground
• 10 fresh basil leaves , julienned

Directions
For spaghetti squash:

1. Cook spaghetti squash using one of the methods listed below.*
2. Using a fork, scoop cooked squash into a large bowl by scraping from edge to edge to loosen the spaghetti-like strands.
3. Combine remaining ingredients to the spaghetti squash.
4. Toss lightly to coat. Be careful not to over mix or it will become mushy.

​* Bake : Pierce the whole shell several times with a large fork or skewer and place in baking dish. Cook squash in 375◦ F oven for about 1 hour, or until flesh is tender.​

* Boil : Heat a pot of water large enough to hold the whole squash. Place the squash in boiling water and cook for 20-30 minutes, depending on the size. When a fork goes easily into the flesh, the squash is done.

* Microwave : Cut squash in half lengthwise and remove seeds. Place squash halves with the cut sides face-up in a microwave dish with ¼ cup water. Cover with plastic wrap and cook on high for 10-12 minutes, depending on size of squash. Add more cooking time if necessary. Let stand covered for 5 minutes.

* Slow Cooker : Choose a smaller spaghetti squash (unless you have an extra large slow cooker) so it will fit. Add 2 cups of water to slow cooker. Pierce the whole shell several times with a large fork of skewer, add to slow cooker, cover and cook on low for 8 to 9 hours.

For roasted tomatoes:

1. Preheat oven to 450° F. Cover a sheet pan with foil and arrange tomatoes halves, cut sides face-up on a sheet pan that has been covered with foil.
2. Combine the next 6 ingredients and pour evenly over the tomatoes.
3. Roast for 25-30 minutes or until tomatoes start to caramelize and the flavors are concentrated.
4. Sprinkle with basil and serve on top of spaghetti squash.

Nutritional Analysis
Spaghetti squash :
Serves: 4 generous portions

Calories: 125
Sodium: 445 mg
Fat: 8 g
Saturated Fat: 2 g
Carbohydrates: 12 g
Protein: 4 g
Cholesterol: 6 g

Roasted tomatoes :
Serves: 8 | Serving Size: 2 halves

Calories: 54
Sodium: 299 mg
Fat: 2.5 g
Saturated Fat: 0 g
Carbohydrates: 7.7 g
Protein: 1.2 g
Cholesterol: 0 g

Recipe provided by Kathy Duran-Thal, RDN, LD, Cooper Clinic Nutrition Services

• ¼ cup white vinegar
• ¼ cup extra virgin olive oil
• 2 Tbsp. sugar
• 3-4 tsp. fresh lime juice
• 1 ½ tsp. salt
• ½ tsp. ground coriander
• ¼ tsp. ground cumin
• ¼ tsp. ground red pepper
• ¼ tsp. ground black pepper
• 2 cups red cabbage, thinly sliced
• 2 cups white cabbage, thinly sliced
• ½ cup carrots, shredded
• 1 medium jalapeño pepper (with seeds), thinly sliced
• ½ red bell pepper, thinly sliced
• ½ yellow bell pepper, thinly sliced
• ½ cup fresh cilantro, chopped

Directions

1. Stir together vinegar, olive oil, sugar, lime juice, salt, ground coriander, ground cumin, ground red pepper and ground black pepper in a large bowl.
2. Add red cabbage, white cabbage, carrots, jalapeño pepper, red bell pepper and yellow bell pepper. to bowl.
3. Toss to coat. Chill for 1 hour before serving, tossing occasionally. Stir in cilantro just before serving.

Recipe provided by Kathy Duran-Thal, RDN, LD, Cooper Clinic Nutrition Services .

• 1 cup cooked quinoa
• ¼ cup golden raisins
• ½ cup chopped pistachios
• 1 Tbsp. extra virgin olive oil
• 1 cup chopped parsley
• 3 Tbsp. freshly squeezed lemon juice
• ⅛ tsp. salt
• Pinch of hot red pepper flakes
• Ground pepper to taste

For Mustard Vinaigrette Dressing:

• ½ cup wine vinegar
• ½ tsp. pepper
• 2 Tbsp. dijon mustard
• ¼ cup olive oil
• 1 tsp. salt

Directions

1. Cover raisins with ⅓ cup boiling water.
2. Cover with plastic wrap and let sit for about 5 minutes before draining the excess liquid.
3. In a medium bowl combine the quinoa, raisins and all remaining ingredients. Stir to combine.
4. Adjust seasonings as desired. Chill for about 15 minutes and serve.

Nutritional Analysis
Serves 4

Calories: 211
Saturated Fat: 1.38 g
Sodium: 93 mg
Total Carbohydrate: 23.4 g
Fiber: 3.8 g
Protein: 5.7 g

Recipe provided by Cooper Clinic Nutrition

• 4 cups mashed sweet potatoes
• 1/4 cup brown sugar
• 1/4 tsp. salt
• 1/2 cup Egg Beaters®
• 1 Tbsp. I Can’t Believe It’s Not Butter Light
• 1 tsp. vanilla
• 2 Tbsp. skim milk

Ingredients for topping:

• 1/4 cup brown sugar
• 2 Tbsp. flour
• 1/4 cup chopped pecans
• 1 Tbsp. I Can’t Believe It’s Not Butter Light

Directions

1. Combine topping ingredients in a small bowl.
2. Stir to combine.
3. Set aside.
4. Spray a medium casserole dish with non-stick spray.
5. Place the casserole ingredients into a large bowl and using a hand mixer beat the ingredients together until mixed.
6. Pour into prepared dish.
7. Distribute topping evenly over casserole and bake for approximately 45 minutes.

Yield : 10 servings (serving size 1/2 cup)

Nutrient Analysis
Calories: 185
Fat: 3 g
Saturated Fat: 0 g
Protein: 4 g
Sodium: 138 mg
Fiber: 4 g
Carbohydrates: 36 g
Cholestrol: 0 mg

Recipe provided by Cooper Clinic Nutrition

• 2 pounds red-skinned sweet potatoes
• 2 Tbsp olive oil
• 4 large garlic cloves, minced
• 1/3 cup fresh thyme leaves
• ½ tsp red pepper flakes

Instructions :

1. Preheat oven to 375 degrees.
2. Peel and cut the sweet potatoes into one-inch pieces and put in a large bowl.
3. Combine remaining ingredients and toss.
4. Put potatoes in a 9×13-inch baking dish or a large lined baking pan.
5. Place on top rack of oven and roast until tender and slightly browned, about 25-30 minutes.
6. Serve warm or at room temperature, garnished with thyme sprigs

Yield: 6-8 servings
Recipe provided by Cooper Clinic Nutrition

• 16 plum tomatoes, halved lengthwise, seeded, but leave core intact
• ¼ c olive oil
• 3 Tbsp. aged balsamic vinegar
• 2 garlic cloves, minced
• 2 ½ tsp sugar
• 1 tsp salt
• ½ tsp black pepper, freshly ground
• 10 fresh basil leaves, julienned

Directions

1. Preheat oven to 450.
2. Arrange tomatoes, cut side up, on a sheet pan that has been covered with foil
3. Combine the next six ingredients
4. Pour evenly over the tomatoes
5. Roast 25-30 minutes, or until tomatoes start to caramelize and the flavors are concentrated
6. Sprinkle with basil and serve warm or at room temperature

Serves: 8 | Serving Size: 2 halves

Tips

• Wonderful as a side dish.
• Use as an added ingredient in other recipes.
• Tomatoes are rich in antioxidants, which have a protective effect on the skin.

Nutrition Analysis
Calories: 54
Fat: 2.5 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Fiber: 1.6 g
Protein: 1.2 g
Sodium: 299 mg
Carbohydrates: 7.7 g

Recipe provided by Cooper Clinic Nutrition

• 3 Tbsp. canola oil, divided
• 1 medium sweet onion (half diced, half thinly sliced) divided
• 8 ounces mushrooms, chopped
• 1 Tbsp. onion powder
• 1 1/2 tsp. salt, divided
• 1/2 tsp. dried thyme
• 1/2 tsp. freshly ground black pepper
• 2/3 cup all-purpose flour, divided
• 1 cup low-fat milk
• 3 Tbsp. dry sherry
• 1 pound frozen French-style green beans (about 4 cups)
• 1/3 cup reduced-fat sour cream
• 3 Tbsp. buttermilk powder
• 1 tsp. paprika
• 1/2 tsp. garlic powder

Instructions :

1. Preheat oven to 400 degrees. Coat a 2.5 qt. baking dish with cooking spray.
2. Heat 1 Tbsp. oil in a large saucepan over medium heat. Add diced onion and cook, stirring often until softened and slightly translucent, about 4 minutes. Stir in mushrooms, onion powder, 1 tsp. salt, thyme and pepper. Cook, stirring often, until the mushroom juices are almost evaporated, 3-5 minutes.
3. Sprinkle 1/3 cup flour over the vegetables; stir to coat. Add milk and sherry and bring to a simmer, stirring often.
4. Stir in green beans and return to as simmer. Cook, stirring until heated through, about one minute.
5. Stir in sour cream and buttermilk powder. Transfer to the prepared baking dish.
6. Whisk the remaining 1/3 cup flour, paprika, garlic powder and the remaining 1/4 tsp. salt in a shallow dish. Add sliced onion; toss to coat.
7. Heat the remaining 2 Tbsp. oil in a large nonstick skillet over medium-high heat. Add the onion along with any remaining flour mixture and cook, turning once or twice, until golden and crispy, 4-5 minutes.
8. Spread the onion topping over the casserole.
9. Bake the casserole until bubbling, about 15 minutes. Let cool for five minutes before serving.

Nutritional Analysis (Yield: 6 servings)
Calories: 212
Fat: 10 g
Saturated Fat: 2 g
Cholesterol: 10 mg
Sodium: 533 mg

Recipe provided by Cooper Clinic Nutrition

• 1 1/2 lbs. Brussels sprouts
• 2 Tbsp. grapeseed oil
• 2 oz. pancetta (or bacon), finely chopped
• 1 shallot finely diced
• 1/2 cup balsamic vinegar
• Kosher salt and freshly ground black pepper, to taste
• Parmesan cheese (shaved into strips)

Directions

1. Trim the Brussels sprouts and discard any damaged outside leaves.
2. Using a food processor, force the sprouts a few at a time through the chute with the blade in motion. You should have about 8 cups of shredded sprouts.
3. Heat the oil in a large skillet over medium-high heat. Add the pancetta and cook, stirring often, until very lightly browned 3-5 minutes. Add the sprouts and cook, stirring, until tender, about 5 minutes.
4. Pour in the vinegar and increase the heat to high. Season with salt and pepper and stir until the vinegar has evaporated.
5. Top with Parmesan strips and serve.

Tip : Add red and or yellow pepper strips while sautéing pancetta for a boost of color, flavor and nutrition.

Nutritional Analysis :
(Serves 6-8)

Calories: 171
Total Fat: 10 g
Saturated Fat: 3 g
Trans Fat: 0 g
Sodium: 187 mg
Carbohydrate: 15 g
Protein: 7 g
Cholesterol: 10 mg

Recipe provided by Cooper Clinic Nutrition

• 3 cups broccoli florets
• 2 cups cauliflower florets
• 2 Tbsp. olive oil
• 1/8 tsp. salt
• 1/8 tsp. pepper

Directions

1. Preheat oven to 425◦ F.
2. Toss vegetables with olive oil, salt and pepper in a large bowl to completely coat with oil and seal in their moisture.
3. Roast florets in a single layer on a baking pan for 15 minutes. Turn vegetables once during cooking.
4. Serve at once as a side dish or let cool to room temperature for salad.

(Serves: 4; Serving Size: 1 1/4 Cup)

Nutrient Analysis
Calories: 95
Fat: 7 g
Saturated Fat: 1 g
Protein: 3 g
Sodium: 110 mg
Fiber: 3 g
Carbohydrates: 7 g
Cholesterol: 0 mg

Recipe provided by Cooper Clinic Nutrition