Course: Appetizer

Apple Walnut Salad

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Apple Walnut Salad
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Prep Time 20 minutes
Servings
Ingredients
Vinaigrette Dressing
  • 1/4 cup Walnut oil
  • 2 tbsp white balsamic vinegar
  • 1/2 tsp Dijon mustard
  • 2 tsp honey
Salad
  • 1 head red leaf lettuce leaves washed and dried
  • 1 Granny Smith apple medium, thinly sliced
  • 1 Gala apple medium, thinly sliced
  • 1/4 cup red onion chopped
  • 1/4 cup walnuts toasted and broken into pieces
  • 1/4 cup feta cheese crumbled
  • 1/4 cup dried cranberries
  • 1 tbsp chopped parsley leaves
Prep Time 20 minutes
Servings
Ingredients
Vinaigrette Dressing
  • 1/4 cup Walnut oil
  • 2 tbsp white balsamic vinegar
  • 1/2 tsp Dijon mustard
  • 2 tsp honey
Salad
  • 1 head red leaf lettuce leaves washed and dried
  • 1 Granny Smith apple medium, thinly sliced
  • 1 Gala apple medium, thinly sliced
  • 1/4 cup red onion chopped
  • 1/4 cup walnuts toasted and broken into pieces
  • 1/4 cup feta cheese crumbled
  • 1/4 cup dried cranberries
  • 1 tbsp chopped parsley leaves
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Instructions
  1. Combine the 4 dressing ingredients and whisk until blended. Add salt and pepper to taste. Set aside.
  2. On a large plate or platter, layer lettuce and apples onto the platter. Sprinkle onion, walnuts, cheese, cranberries and parsley on top.
  3. Drizzle dressing over the salad and serve immediately.

Curried Kale

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Curried Kale
A fast and simple side dish which compliments everything.
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Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 1 bunch kale cleaned and chopped
  • 1/2 medium onion chopped
  • 1 clove garlic minced
  • 2 tsp olive oil
  • 1 tsp curry powder
  • 1/4 tsp ginger
  • 1 cube veggie bouillon low sodium
  • 1/4 cup white wine dry
  • 1/4 tsp black pepper
Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 1 bunch kale cleaned and chopped
  • 1/2 medium onion chopped
  • 1 clove garlic minced
  • 2 tsp olive oil
  • 1 tsp curry powder
  • 1/4 tsp ginger
  • 1 cube veggie bouillon low sodium
  • 1/4 cup white wine dry
  • 1/4 tsp black pepper
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Instructions
  1. Heat pan on medium high heat. Add oil and sauteé onions and kale until kale is limp.
  2. Stir in garlic, curry, ginger and pepper and cook for 1 minute.
  3. Add the rest of the ingredients, cover, reduce heat to low and cook for 15 minutes.

Cucumber & Tomato Salad

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Cucumber & Tomato Salad
Choose garden fresh ingredients for this classic summer salad.
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Prep Time 10 minutes
Servings
Ingredients
Salad
  • 2 cups cucumbers sliced
  • 2 cups tomatoes cut into 8 wedges
  • 1/4 cups basil chopped
Marinade
  • 1 Tbsp olive oil
  • 2 tsp white balsamic vinegar (or your favorite vinegar)
  • 1 clove garlic minced
  • 1/4 tsp Ground black pepper
Optional
  • 1/4 tsp salt
Prep Time 10 minutes
Servings
Ingredients
Salad
  • 2 cups cucumbers sliced
  • 2 cups tomatoes cut into 8 wedges
  • 1/4 cups basil chopped
Marinade
  • 1 Tbsp olive oil
  • 2 tsp white balsamic vinegar (or your favorite vinegar)
  • 1 clove garlic minced
  • 1/4 tsp Ground black pepper
Optional
  • 1/4 tsp salt
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Instructions
Salad
  1. Toss the sliced cumbers, tomatoes and basil together in a bowl.
Marinade
  1. Whisk oil, vinegar, garlic and pepper together. Add to salad and toss. Refrigerate until ready to serve.
Optional
  1. Sprinkle with a finishing salt (or any salt) and toss.

Kale Chips

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Roasted Kale Crisps
An easy healthy alternative to chips.
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Servings
Ingredients
  • 1 bunch kale washed and dried well
  • 1 lemon
  • Sea salt to taste
  • garlic powder to taste
Servings
Ingredients
  • 1 bunch kale washed and dried well
  • 1 lemon
  • Sea salt to taste
  • garlic powder to taste
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Instructions
  1. Preheat oven to 400 degrees F. 

  2. Line a baking sheet with parchment paper or spray with high heat oil spray such as grapeseed or sunflower. Lay kale leaves in a single layer on the prepared baking sheet.
  3. Lightly sprinkle sea salt and garlic powder over the kale.
  4. Roast kale for 8-10 minutes in preheated oven. Kale should be crispy and lightly browned mostly dark green. The leaves will crisp further on sitting. Make sure they retain their color – if they get too dark, the flavor will be bitter. If some leaves don’t look too crispy, turn them over and bake for another 1-2 minutes, then remove.
  5. Drizzle lemon juice over the kale and enjoy!
  6. Note: Crisps do not store well so make what you want to eat!

Tuscan Stuffed Mushrooms

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Tuscan Stuffed Mushrooms
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Servings
Ingredients
  • 1/3 cup Parmesan cheese grated
  • 40 medium white mushrooms fresh, cleaned, and stems removed
  • 40 small basil leaves
  • 3/4 cup bruschetta
Servings
Ingredients
  • 1/3 cup Parmesan cheese grated
  • 40 medium white mushrooms fresh, cleaned, and stems removed
  • 40 small basil leaves
  • 3/4 cup bruschetta
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Instructions
  1. Preheat oven to 375 degrees. Grease large baking sheet.
  2. Combine bruschetta and cheese in medium bowl. Fill each mushroom with mixture and place on baking sheet.
  3. Bake for 20 minutes. Transfer mushrooms to serving platter and top with basil.

Smoked Trout Chevre Crostini

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Smoked Trout Chevre Crostini
Super fast and easy to make appetizer that is always a hit! High in omega 3, but remember--small portions when eating high fat...even if it's good fat!
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Servings
Ingredients
  • 1/2 whole grain baguette sliced into 24 1/4-inch slices (For a low carb version, use cucumber slices)
  • 8 oz smoked trout cut into 24 bite sized pieces
  • 6 oz chevre
  • 1/2 cup microgreens
  • 1/4 cup capers
  • 2 tsp olive oil
Servings
Ingredients
  • 1/2 whole grain baguette sliced into 24 1/4-inch slices (For a low carb version, use cucumber slices)
  • 8 oz smoked trout cut into 24 bite sized pieces
  • 6 oz chevre
  • 1/2 cup microgreens
  • 1/4 cup capers
  • 2 tsp olive oil
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Instructions
  1. Preheat oven to 400 degrees F Arrange baguette slices on a baking sheet and brush with olive oil. Flip and brush other side. Bake for 5 minutes until browned, flip and bake another 5 minutes until browned.
  2. Remove from oven and cool. Place on a serving platter. Place a pinch of microgreens on each, then a tsp of chevre, then a piece of trout. Top with a tiny dollop of chevre and a press a couple capers onto the cheese on top. Sprinkle a few microgreens over the top for a garnish.

Okra Chips

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Okra Chips
Okra is a summer staple in the south and these super crispy and flavorful chips make an excellent snack.
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Prep Time 15 minutes
Cook Time 2-3 hours
Servings
Ingredients
  • 1 lb okra fresh
  • 1 tbsp white vinegar
  • 1 tbsp olive oil
  • 1/2 tsp kosher salt
  • 1/4 tsp garlic powder
Prep Time 15 minutes
Cook Time 2-3 hours
Servings
Ingredients
  • 1 lb okra fresh
  • 1 tbsp white vinegar
  • 1 tbsp olive oil
  • 1/2 tsp kosher salt
  • 1/4 tsp garlic powder
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Instructions
  1. Preheat the oven to 500 degrees.
  2. Rinse the okra and slice each pod lengthwise.
  3. Place the sliced okra in a large bowl with enough water to completely cover.
  4. Add the vinegar and mix well.
  5. Let stand for 15 minutes, stirring every 5 minutes.
  6. Drain and rinse the sliced okra.
  7. Pat dry with paper towels.
  8. Place the prepared okra in a large bowl and drizzle over the olive oil.
  9. Sprinkle in the salt and garlic powder.
  10. Toss until all pods are coated evenly with the oil and seasonings.
  11. Put the seasoned okra on a foil-lined baking sheet.
  12. Bake for 20 minutes, turning halfway through the cooking time.
  13. Remove from the oven and lower the temperature to 170 degrees. When the oven has cooled to 170, return the pan to the oven and prop the door open. Continue to bake for 2-3 hours or until crisp.
  14. Remove from the oven and cool for at least 30 minutes.
  15. May be stored at room temp for 2-3 days.

Three in One Italian Dip

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Three in One Italian Dip
A super easy and healthy version of many of your favorite dips.
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Prep Time 20 minutes
Servings
Ingredients
  • 1-8 ounce cream cheese low fat, softened
  • 1-8 ounce mozzarella cheese shredded
  • 1/3 cup mayonnaise reduced fat
  • 1 clove garlic minced
  • 1/2 cup Sun dried tomatoes or diced tomatoes
  • 1 cup marinated artichoke hearts drained and chopped
  • 1 cup roasted red peppers drained and sliced
Prep Time 20 minutes
Servings
Ingredients
  • 1-8 ounce cream cheese low fat, softened
  • 1-8 ounce mozzarella cheese shredded
  • 1/3 cup mayonnaise reduced fat
  • 1 clove garlic minced
  • 1/2 cup Sun dried tomatoes or diced tomatoes
  • 1 cup marinated artichoke hearts drained and chopped
  • 1 cup roasted red peppers drained and sliced
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Instructions
  1. Preheat oven to 350 degrees. Try other toppings such as olives, mushrooms or scallions.
  2. Mix cream cheese, mozzarella cheese, mayonnaise ,and garlic until well blended.
  3. Spoon mixture into a 9-inch pie plate or casserole dish.
  4. Bake 10 minutes.
  5. Arrange tomatoes, artichokes and peppers on top.
  6. Bake an additional 10 minutes and serve with pita chips or triscuits.
  7. Try other toppings like olives, mushrooms or scallions.

Winter Greens Salad

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Winter Greens Salad
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Prep Time 10 minutes
Cook Time 5 minutes
Servings
Ingredients
  • 8 cups winter greens washed and torn into bite sized pieces
  • 1 cup Winter Squash shredded
  • 1/2 cup pecans toasted & chopped
  • +for the dressing=
  • 1/4 cup Balsamic Vinegar
  • 2 tbsp honey
  • 2 tbsp olive and/or walnut oil
  • 1 tsp tsp. Tamari or Soy Sauce
  • 1 clove garlic minced
Prep Time 10 minutes
Cook Time 5 minutes
Servings
Ingredients
  • 8 cups winter greens washed and torn into bite sized pieces
  • 1 cup Winter Squash shredded
  • 1/2 cup pecans toasted & chopped
  • +for the dressing=
  • 1/4 cup Balsamic Vinegar
  • 2 tbsp honey
  • 2 tbsp olive and/or walnut oil
  • 1 tsp tsp. Tamari or Soy Sauce
  • 1 clove garlic minced
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Instructions
  1. Whisk vinegar, honey, olive and soy. Add minced garlic.
  2. In a large bowl, toss greens, ½ cup squash and ¼ pecans, with the dressing.
  3. Serve on plates garnished with the remaining squash and pecans.

Yogurt and Fruit Parfait

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Yogurt and Fruit Parfait
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Prep Time 10 minutes
Servings
people
Ingredients
  • 1 cup greek yogurt plain
  • 1 tsp vanilla extract
  • Assorted berries or other fruit of your choice
Prep Time 10 minutes
Servings
people
Ingredients
  • 1 cup greek yogurt plain
  • 1 tsp vanilla extract
  • Assorted berries or other fruit of your choice
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Instructions
  1. Use a tall jar or glass.
  2. Start with a layer of yogurt.
  3. Add a drop of Vanilla Extract.
  4. Add a layer of berries.
  5. Repeat until full.
  • 1
  • 2

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By viewing this website or anything made available on or through this website, you are agreeing to accept all parts of this Disclaimer.

 

Copyright 2020 On Track Lifestyles. All Rights Reserved.

On Track Lifestyles
PO Box 13641
Florence, SC 29505

View our Privacy Policy

(843) 580-4335 – Phone
(888) 803-4919 – Fax

info@ontracklifestyles.com

For Educational and Informational Purposes Only

The information contained on this blog, website, and related content (such as Instagram or Facebook posts) are of a general nature and intended as a self-help tool, for your own use. While all content is written by a registered dietitian and strives to provide only accurate, scientific-based information, your specific health needs may or may not apply to the content contained on this website and related content. It is not intended to diagnose or treat any specific medical condition.  All content is copyrighted, and must be used only with permission and citation to ontracklifestyles.com.  Neither Kitty Finklea, RDN, LD, Anita Longan, RDN, LD or On Track Lifestyles, LLC shall be liable for any direct, indirect, incidental, consequential, or other damages which may result from the information and content. Furthermore, you are advised to consult a licensed health care professional before starting any supplement, dietary, or exercise program. These statements have not been evaluated by the Food and Drug Administration. Products on this website or linked to this website are not intended to diagnose, treat, cure, or prevent any diseases.

By viewing this website or anything made available on or through this website, you are agreeing to accept all parts of this Disclaimer.

 

Copyright 2020 On Track Lifestyles. All Rights Reserved.