Ingredient: onion

Spinach (or any other) Pizza

Print Recipe
Spinach (or any other) Pizza
You can use whatever you have on hand to make a pizza. Easy and delicious
Votes: 0
Rating: 0
You:
Rate this recipe!
Prep Time 15 minutes
Cook Time 12-15 minutes
Servings
Ingredients
  • 12 inch Premade pizza crust preferably whole grain
  • 1/2 cup Premade pizza sauce
  • 2 cups baby spinach fresh
  • 5 medium Mushrooms
  • 1/2 cup black olives sliced
  • 1/2 medium onion
  • 1 cup mozzarella cheese shredded (or any Italian cheese)
  • 1 tsp red pepper crushed
  • 1 tsp Oregano or Italian spice mixture
  • 1 tbsp olive oil
Prep Time 15 minutes
Cook Time 12-15 minutes
Servings
Ingredients
  • 12 inch Premade pizza crust preferably whole grain
  • 1/2 cup Premade pizza sauce
  • 2 cups baby spinach fresh
  • 5 medium Mushrooms
  • 1/2 cup black olives sliced
  • 1/2 medium onion
  • 1 cup mozzarella cheese shredded (or any Italian cheese)
  • 1 tsp red pepper crushed
  • 1 tsp Oregano or Italian spice mixture
  • 1 tbsp olive oil
Votes: 0
Rating: 0
You:
Rate this recipe!
Instructions
  1. Preheat oven to 450 degrees.
  2. Sautee onions in 2 tsp olive oil, over medium high heat, till translucent. Add sliced mushrooms and sauté another 2 minutes. Add spinach and sauté till limp.
  3. Brush 1 tsp oil on pizza crust. Spread pizza sauce over crust, then vegetable mixture, spices and top with cheese. Bake for 1—12 minutes, until edges of crust are browned and cheese is melted.

Curried Kale

Print Recipe
Curried Kale
A fast and simple side dish which compliments everything.
Votes: 0
Rating: 0
You:
Rate this recipe!
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
Votes: 0
Rating: 0
You:
Rate this recipe!
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.

Seasonal Veggie Medley

Print Recipe
Seasonal Veggie Medley
Votes: 0
Rating: 0
You:
Rate this recipe!
Servings
Ingredients
  • 3-4 garlic cloves minced
  • 1 large onion coarsely chopped
  • 2 bunches greens washed and chopped into bite size pieces
  • 1/4 cup Broth Chicken or Vegetable, low sodium
  • 1 15 oz Black Bean drained and rinsed
  • 1/2 cup Your favorite cheese-shredded version
  • Salt and Pepper to taste
Servings
Ingredients
  • 3-4 garlic cloves minced
  • 1 large onion coarsely chopped
  • 2 bunches greens washed and chopped into bite size pieces
  • 1/4 cup Broth Chicken or Vegetable, low sodium
  • 1 15 oz Black Bean drained and rinsed
  • 1/2 cup Your favorite cheese-shredded version
  • Salt and Pepper to taste
Votes: 0
Rating: 0
You:
Rate this recipe!
Instructions
  1. In a large sauté pan, add olive oil and garlic on moderate- high heat for 1-2 minutes, then add onions, turn heat down to moderate and stir frequently until onions are caramelized about 7-10 minutes.
  2. While onions are cooking, wash and chop greens into bite size pieces.
  3. Tender greens like spinach will need less time to cook than hardier greens such as collards so put them in different piles to cook in a progression.
  4. Take out onions and place in a casserole dish.
  5. Add broth and first group of greens, saute until slightly wilted. Saute most tender greens first, take out when done and add to casserole dish. Next, cook hardier greens and add to casserole dish until all greens are cooked.
  6. Add black beans to the greens, cover with grated cheese, mix together well.
  7. Heat in microwave for a minute or two until cheese melts and dish is heated through.
  8. Variations: Instead of garlic cloves, use 3-6 green garlic stems (white stalk to 1 inch of green), minced Use any kind of beans, peas, or greens you like. Can also add cooked meat.

Creamy White Bean Soup

Print Recipe
Creamy White Bean Soup
Votes: 0
Rating: 0
You:
Rate this recipe!
Servings
Ingredients
  • 1 medium onion diced
  • 3 medium carrots diced
  • 3 stalks Celery diced
  • 3 cloves garlic diced
  • 1 tbsp olive oil
  • 1 1/2 cups vegetable broth reduced sodium
  • 1 1/2 cups water
  • 4 1/2 cups cooked navy beans or 3 – 15cans navy or cannellina beans rinsed and drained
  • 1 tsp smoked paprika
  • 1 tsp Rosemary dried
  • 1/2 tsp thyme dried
  • 1 tsp Sea salt
  • 1 tsp course black pepper
  • 1/4 cup Parsley fresh, chopped
Servings
Ingredients
  • 1 medium onion diced
  • 3 medium carrots diced
  • 3 stalks Celery diced
  • 3 cloves garlic diced
  • 1 tbsp olive oil
  • 1 1/2 cups vegetable broth reduced sodium
  • 1 1/2 cups water
  • 4 1/2 cups cooked navy beans or 3 – 15cans navy or cannellina beans rinsed and drained
  • 1 tsp smoked paprika
  • 1 tsp Rosemary dried
  • 1/2 tsp thyme dried
  • 1 tsp Sea salt
  • 1 tsp course black pepper
  • 1/4 cup Parsley fresh, chopped
Votes: 0
Rating: 0
You:
Rate this recipe!
Instructions
  1. In a medium skillet, saute onions, carrots, celery and garlic for 8-10 minutes in olive oil until soft.
  2. In a stockpot, add water, veggies stock and 3 cups or 2 cans of beans. Puree mixture with a hand blender, then add veggies and spices.
  3. Bring to a boil and simmer for 20-30 minutes.

Pumpkin Turkey Chili

Print Recipe
Pumpkin Turkey Chili
This is a super hearty and flavorful dish- it incorporates lots of spices and even pumpkin for rich flavor.
Votes: 0
Rating: 0
You:
Rate this recipe!
Prep Time 10 minutes
Cook Time 2 hours
Servings
Ingredients
  • 2 pounds ground turkey
  • 1 onion diced
  • 1 red pepper diced
  • 2 15 oz cans kidney beans drained and rinsed
  • 1 46 fl. oz can tomato juice low salt
  • 1 can peeled and diced tomatoes with juice low salt
  • 1/2 cup pumpkin puree
  • 1 tablespoon pumpkin pie spice
  • 1 tablespoon chili powder
  • 2 tsp powdered stevia differs by brand
Prep Time 10 minutes
Cook Time 2 hours
Servings
Ingredients
  • 2 pounds ground turkey
  • 1 onion diced
  • 1 red pepper diced
  • 2 15 oz cans kidney beans drained and rinsed
  • 1 46 fl. oz can tomato juice low salt
  • 1 can peeled and diced tomatoes with juice low salt
  • 1/2 cup pumpkin puree
  • 1 tablespoon pumpkin pie spice
  • 1 tablespoon chili powder
  • 2 tsp powdered stevia differs by brand
Votes: 0
Rating: 0
You:
Rate this recipe!
Instructions
  1. Brown turkey over medium heat, then drain.
  2. Mix in onion and bell pepper and cook 5 minutes.
  3. Add beans, tomato juice, diced tomatoes and pumpkin puree.
  4. Season with pumpkin pie spice, chili powder and stevia. Simmer 1 hour.
  5. Can also be made in a slow cooker

Breakfast Frittata

Print Recipe
Breakfast Frittata
Votes: 0
Rating: 0
You:
Rate this recipe!
Prep Time 10 minutes
Cook Time 10 minutes
Servings
Ingredients
  • 1 tbsp canola oil
  • 1 tbsp butter
  • 1 medium potato quartered, and thinly sliced
  • 1 medium onion thinly sliced
  • 1 tsp chopped fresh herbs marjoram, basil, tarragon, or oregano
  • 1 clove garlic minced
  • 4 large eggs beaten
  • 1/2 cup grated cheese
  • 1 medium tomato chopped
  • Pepper
Prep Time 10 minutes
Cook Time 10 minutes
Servings
Ingredients
  • 1 tbsp canola oil
  • 1 tbsp butter
  • 1 medium potato quartered, and thinly sliced
  • 1 medium onion thinly sliced
  • 1 tsp chopped fresh herbs marjoram, basil, tarragon, or oregano
  • 1 clove garlic minced
  • 4 large eggs beaten
  • 1/2 cup grated cheese
  • 1 medium tomato chopped
  • Pepper
Votes: 0
Rating: 0
You:
Rate this recipe!
Instructions
  1. Heat oil and butter in large skillet.
  2. Saute potatoes and onions, covered, stirring frequently until they are tender and golden. Stir in herbs and garlic.
  3. Pour eggs evenly over sautéed vegetables. Add tomato and sprinkle on cheese. Add pepper to taste.
  4. Cover the pan and cook on low heat for 10 minutes until eggs are set and bottom is golden brown.
  5. Place under preheated broiler for about 2 minutes. Cut frittata in half, to serve. Garnish with fresh herbs.

Perfect Pork Tenderloin

Print Recipe
Perfect Pork Tenderloin
Easy crock pot recipe. Come home to a wonderful aroma! Serve with wild rice and a luscious green salad. Can also be served as an appetizer for parties!
Votes: 0
Rating: 0
You:
Rate this recipe!
Prep Time 10 minutes
Cook Time 4-6 hours
Servings
Ingredients
  • 2 teaspoons olive oil extra virgin
  • 2-3 pound pork tenderloin
  • 2-3 teaspoons garlic (bottled) minced roasted
  • Salt and Pepper to taste
  • 2 teaspoons Rosemary dried
  • 2 teaspoons Parsley dried
  • 1 onion chopped
  • 1 package Mushrooms sliced
  • 12 baby carrots
  • 3 stalks Celery sliced into bite-sized pieces
  • 1 15 oz can beef broth lower sodium beef broth
  • 1/2 cup red wine
  • 2 tablespoons Worcestershire
  • 2 teaspoons Italian seasoning
  • 1 teaspoon mustard dried
Prep Time 10 minutes
Cook Time 4-6 hours
Servings
Ingredients
  • 2 teaspoons olive oil extra virgin
  • 2-3 pound pork tenderloin
  • 2-3 teaspoons garlic (bottled) minced roasted
  • Salt and Pepper to taste
  • 2 teaspoons Rosemary dried
  • 2 teaspoons Parsley dried
  • 1 onion chopped
  • 1 package Mushrooms sliced
  • 12 baby carrots
  • 3 stalks Celery sliced into bite-sized pieces
  • 1 15 oz can beef broth lower sodium beef broth
  • 1/2 cup red wine
  • 2 tablespoons Worcestershire
  • 2 teaspoons Italian seasoning
  • 1 teaspoon mustard dried
Votes: 0
Rating: 0
You:
Rate this recipe!
Instructions
  1. Pour oil into crock pot and wipe bottom and sides with a paper towel.
  2. Rub tenderloin with garlic, rosemary and parsley.
  3. Sprinkle salt and pepper to taste.
  4. Spread mushrooms, onion, carrots and celery around the sides of the loin.
  5. In a saucepan add broth, wine, Worcestershire sauce, Italian seasoning and mustard.
  6. Bring to a boil, stir and add to crock pot. Cook on low for 6-8 hours.

Vegetarian Lasagna

Print Recipe
Vegetarian Lasagna
Always an easy meal to prepare ahead and have on hand for the week
Votes: 0
Rating: 0
You:
Rate this recipe!
Prep Time 15 minutes
Cook Time 1 hours
Servings
Ingredients
  • 1 medium onion chopped
  • 2 medium crookneck squash sliced
  • 1 medium Zucchini sliced
  • 2-3 cloves garlic pressed
  • 1 tablespoon olive oil
  • 1 large container cottage cheese
  • 1 jar tomato basil pasta sauce
  • 16 oz mozzarella cheese part skim milk
  • 2 oz Parmesan cheese grated
  • 1 box lasagna noodles whole wheat
  • Italian seasoning
  • Parsley dried, fresh would be better!
  • Oregano dried
  • Pepper
  • Olive oil spray
Prep Time 15 minutes
Cook Time 1 hours
Servings
Ingredients
  • 1 medium onion chopped
  • 2 medium crookneck squash sliced
  • 1 medium Zucchini sliced
  • 2-3 cloves garlic pressed
  • 1 tablespoon olive oil
  • 1 large container cottage cheese
  • 1 jar tomato basil pasta sauce
  • 16 oz mozzarella cheese part skim milk
  • 2 oz Parmesan cheese grated
  • 1 box lasagna noodles whole wheat
  • Italian seasoning
  • Parsley dried, fresh would be better!
  • Oregano dried
  • Pepper
  • Olive oil spray
Votes: 0
Rating: 0
You:
Rate this recipe!
Instructions
  1. Sauté onion, squash, zucchini and garlic in olive oil until soft. Add seasonings to taste.
  2. Spray a large lasagna pan with olive oil spray.
  3. Layer the following twice - 3 uncooked noodles, then a layer of sauce, ½ cottage cheese, ½ veggies, and 1/3 mozzarella cheese.
  4. On the top layer (3rd layer) of noodles add remaining sauce, mozzarella, parmesan cheeses, and parsley.
  5. Cover with aluminum foil and bake at 350 degrees for 45 minutes. Take foil off and bake another 15 minutes.

White Chicken Chili

Print Recipe
White Chicken Chili
This hearty dish is a wonderful alternative to a regular beef chili and also contains many beneficial herbs including turmeric which may help prevent cancer, Alzheimer’s, heartburn and arthritis.
Votes: 0
Rating: 0
You:
Rate this recipe!
Prep Time 20 minutes
Cook Time 1 hour
Servings
Ingredients
  • 8 oz cooked chicken skinless, boneless, shredded white or dark meat
  • 1 medium onion chopped
  • 4 oz Mushrooms sliced
  • 1/2 pound Fresh kale chopped
  • 1 14 oz can chicken broth low fat and reduced sodium
  • 2 cups water
  • 1 15.5 oz can Navy beans drained and rinsed
  • 1 15.5 oz can White corn drained and rinsed
  • 1 4.5 oz can Green chilies chopped
  • 2 tsp Lemon pepper seasoning
  • 2 tsp dried parsley or 1/4 cup fresh parsley
  • 1 tsp roasted garlic this comes in a jar (or use 1 minced garlic clove)
  • 1/2 tsp Cumin
  • 1/2 tsp chili powder
  • 1/2 tsp dried mustard
  • 1/2 tsp Turmeric
  • black pepper to taste
  • 1-2 Tbs. olive oil
Prep Time 20 minutes
Cook Time 1 hour
Servings
Ingredients
  • 8 oz cooked chicken skinless, boneless, shredded white or dark meat
  • 1 medium onion chopped
  • 4 oz Mushrooms sliced
  • 1/2 pound Fresh kale chopped
  • 1 14 oz can chicken broth low fat and reduced sodium
  • 2 cups water
  • 1 15.5 oz can Navy beans drained and rinsed
  • 1 15.5 oz can White corn drained and rinsed
  • 1 4.5 oz can Green chilies chopped
  • 2 tsp Lemon pepper seasoning
  • 2 tsp dried parsley or 1/4 cup fresh parsley
  • 1 tsp roasted garlic this comes in a jar (or use 1 minced garlic clove)
  • 1/2 tsp Cumin
  • 1/2 tsp chili powder
  • 1/2 tsp dried mustard
  • 1/2 tsp Turmeric
  • black pepper to taste
  • 1-2 Tbs. olive oil
Votes: 0
Rating: 0
You:
Rate this recipe!
Instructions
  1. In a large stockpot, saute onions and garlic in olive oil stirring until translucent.
  2. Add chicken, onion, mushrooms, chicken broth, water, navy beans, corn, chilies, garlic and seasonings. For a thicker soup puree or mash 1/2 of the can of beans before adding.
  3. Bring to a boil and then simmer for 45 minutes to one hour, stirring occasionally. Taste and adjust seasonings as desired
  4. Add kale in the last few minutes and cook until tender. Serve hot.

Vegetable Soup

Print Recipe
Vegetable Soup
You can use just about any vegetable in your refrigerator to make this delicious low-calorie soup. I use this a lot in the wintertime for lunch or as a snack to quell hunger pains. Filling and low in calories!
Votes: 0
Rating: 0
You:
Rate this recipe!
Prep Time 20 minutes
Cook Time 1 hour
Servings
Ingredients
  • 2-3 cups water
  • 1 can Sliced tomatoes 28oz can w/Italian seasonings
  • 1 15 ounce chicken broth or Vegetable Broth (Low Sodium)
  • 1 small onion chopped
  • 2 teaspoons Roasted bottled garlic
  • 1 Zucchini sliced
  • 1 Yellow crookneck squash sliced
  • 1 cup Sliced cabbage sliced and diced
  • 2 Celery sliced
  • 2 carrots sliced
  • 6 okra sliced
  • 1 cup Mushrooms sliced
Choose 1 of the following starches to add:
  • 6 small red potatoes cut into quarters skin on
  • 1 can Beans (butterbeans, black, navy) drained and rinsed Approx. 15 oz
  • 1 can White corn drained and rinsed Approx. 15 oz
Herbs and Spices
  • salt to taste
  • Pepper to taste
  • 1 tablespoon Italian seasoning
  • 1 Bay leaf discard after cooking
  • 2 teaspoons Oregano dried
  • 1/4 cup Parsley dried or 1 cup of diced fresh parsley
  • 1 can tomato paste *Optional for thicker soup*
Prep Time 20 minutes
Cook Time 1 hour
Servings
Ingredients
  • 2-3 cups water
  • 1 can Sliced tomatoes 28oz can w/Italian seasonings
  • 1 15 ounce chicken broth or Vegetable Broth (Low Sodium)
  • 1 small onion chopped
  • 2 teaspoons Roasted bottled garlic
  • 1 Zucchini sliced
  • 1 Yellow crookneck squash sliced
  • 1 cup Sliced cabbage sliced and diced
  • 2 Celery sliced
  • 2 carrots sliced
  • 6 okra sliced
  • 1 cup Mushrooms sliced
Choose 1 of the following starches to add:
  • 6 small red potatoes cut into quarters skin on
  • 1 can Beans (butterbeans, black, navy) drained and rinsed Approx. 15 oz
  • 1 can White corn drained and rinsed Approx. 15 oz
Herbs and Spices
  • salt to taste
  • Pepper to taste
  • 1 tablespoon Italian seasoning
  • 1 Bay leaf discard after cooking
  • 2 teaspoons Oregano dried
  • 1/4 cup Parsley dried or 1 cup of diced fresh parsley
  • 1 can tomato paste *Optional for thicker soup*
Votes: 0
Rating: 0
You:
Rate this recipe!
Instructions
  1. Put all ingredients in a large stockpot. Bring to a boil and then simmer for 45-60 minutes.
  2. Serve plain or with 1 Tablespoon grated cheese.

On Track Lifestyles
PO Box 13641
Florence, SC 29505

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

ontracklifestyles@yahoo.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.

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.