Eat More Veggies – These Recipes will get you Started

Last week, I interviewed dietitian Cheryl Forberg for tips on eating more healthfully. Cheryl spent 12 years counseling contestants on NBC-TV’s reality show, The Biggest Loser.

This week, Special Fork is giving away a copy of Cheryl’s fabulous cookbook, Flavor First: Cut Calories and Boost Flavor with 75 Delicious, All-Natural Recipes, published by Rodale Books (c. 2011).

To enter, follow me on Twitter @specialforksndy and tweet me a healthy eating tip with the hashtag, #freecookbook Your tip could be as simple as “eat more veggies.” Tweet by midnight EST Sunday, February 12, 2012, to be entered into the drawing. Multiple entries are okay; each tweet counts as an entry. The winner, selected from a random drawing, will be announced next Monday, February 13.

One of Cheryl’s tips for healthy eating is to eat more vegetables because most of us aren’t consuming enough. Below is a recipe from Cheryl for a healthier version of French Onion Dip. This delicious dip is guaranteed to get you cutting up crudités.

And from our Special Fork bloggers, here are some simply scrumptious vegetable recipes to revisit:

To get the recipe and shopping list on your smartphone (iPhone, BlackBerry, Android device) or PC, click here.

Fabulously Faux French Onion Dip

“It takes a little time to simmer the onions, but the result is so worth waiting for. This tastes just like the real thing with a fraction of the calories and fat.” – Cheryl Forberg

Yield: 3 cups (12 ¼ -cup servings)

2 1/4 pounds yellow onions, peeled
1 tablespoon olive oil
1 teaspoon salt
1 teaspoon onion powder
4 ounces low fat cream cheese, room temperature
1/2 cup plain nonfat Greek-style yogurt

Cut the onions in half vertically, and then slice them horizontally into 1/8-inch thick half-rounds. Heat olive oil in a large sauté pan or Dutch oven over medium heat. Add the onions and salt. Stir well and sauté for 2 to 3 minutes. Continue to simmer stirring regularly for about 20 to 30 minutes, scraping up any browned bits with a wooden spoon. The onions will be light to medium golden (not dark) brown and caramelized. Cool onions completely.

Place onions in bowl of a food processor. Pulse a few times until onions are slightly chopped. Remove half of the onions and transfer them to a mixing bowl. Return the remaining onions to the food processor. Add the onion powder and process until completely pureed. Add the cream cheese and yogurt, and process until just smooth. Add to the chopped onion mixture. Stir well. Taste for seasonings.

Chill completely. Transfer to serving bowl. Garnish with Italian parsley leaves. Serve with your favorite baked chips.

Recipe by Cheryl Forberg from the book, Flavor First: Cut Calories and Boost Flavor with 75 Delicious, All-Natural Recipes, by Cheryl Forberg, published by Rodale Books (c. 2011).

Nutrition Facts (per ¼ cup serving of dip with ½ cup jicama slices): Calories 80; Total Fat g 3; Sat Fat g 1; Cholesterol mg 5; Sodium mg 230; Total Carb g 10; Dietary Fiber g 2; Sugar g 4; Protein g 4

Photo from Flavor First: Cut Calories and Boost Flavor with 75 Delicious, All-Natural Recipes, by Cheryl Forberg, published by Rodale Books (c. 2011).

Special Fork is a recipe website for your smartphone and PC that solves the daily dinnertime dilemma: what to cook now! Our bloggers blog Monday through Friday to give you cooking inspiration. Check out our recipe database for quick ideas that take no more than 30 minutes of prep time. Join the conversation on Facebook and follow us on Twitter.

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Posted: Feb 5th by Sandy_Hu