Kale Smash and Hummus Sandwiches

Makes 2 to 4 sandwiches, depending on how thickly you spread them.

Note: Adapted from “A Modern Way to Cook,” by Anna Jones.

• About 10 kale leaves, stemmed (about 5 c.)

• 4 sun-dried tomato halves

• Juice of 1 lemon

• 1 to 2 tbsp. olive oil, divided

• 1/2 tsp. salt

• 1/4 tsp. pepper

• Sliced sourdough bread

• Hummus


Wash the kale and shake dry. Place in a food processor with the sun-dried tomatoes, lemon juice, 1 tablespoon olive oil, salt and pepper. Process into a paste, adding more olive oil if needed.

Spread one slice of bread with hummus. Spread a second slice with some of the kale spread and place the slices together into a sandwich. Refrigerate any leftover kale spread in an airtight container with a little olive oil on top to keep it from darkening.

Nutrition information per sandwich w/¼ cup hummus):

Calories 530 Fat 12 g Sodium 1,240 mg

Carbohydrates 88 g Saturated fat 2 g Total sugars 7 g

Protein 21 g Cholesterol 0 mg Dietary fiber 8 g

Exchanges per serving: 5 starch, 1 carb, 1 medium-fat protein, ½ fat.



Spinach Pesto Pizza Rollups

Makes about 12 slices.

Note: Some of the cheese and pesto may leak out a little. Wait until the rolls cool and trim it away for a neater presentation. These take a little work in advance, but they can be kept for a week in the refrigerator, or frozen for 2 months. Adapted from “Little Bento,” by Michele Olivier.

• 1 c. packed fresh spinach leaves, larger stems removed

• 1/2 c. prepared pesto (refrigerated is usually better than jars)

• Dough for 1 pizza

• 2 c. shredded mozzarella

• 1 c. grated Parmesan, divided

• Pizza sauce


Preheat the oven to 375 degrees. Line a baking sheet with nonstick aluminum foil or parchment paper.

Combine the spinach and pesto in a food processor and process into a paste. Set aside.

On a lightly floured work surface with a lightly floured rolling pin, roll out the pizza dough as thinly as possible (about 14 or 16 inches long and 9 inches wide).

Spread the spinach pesto mixture over the dough, spreading all the way to the end on the short sides but leaving about 1 inch free on either of the long ends. Sprinkle the mozzarella over the pesto, then sprinkle with 1/2 cup Parmesan.

Starting with the long side nearest you and using a spatula or dough scraper to lift the dough, roll the dough over tightly, working it away from you until you have a log. Tuck any cheese that falls out back into the ends and press the seam closed with your fingers.

Using a serrated knife, slice into 1-inch-thick pieces and place them on the prepared baking sheet. Sprinkle the top with the remaining 1/2 cup Parmesan.

Bake about 20 minutes, until the crust is golden. Cool for 5 minutes, then remove the slices to cool. Serve warm or at room temperature with pizza sauce.

Nutrition information per slice:

Calories 260 Fat 14 g Sodium 560 mg

Carbohydrates 20 g Saturated fat 5 g Total sugars 3 g

Protein 13 g Cholesterol 20 mg Dietary fiber 2 g

Exchanges per serving: 1 starch, ½ carb, 1 ½ high-fat protein.



Salted Tahini Spread

Makes about 1 cup.

Note: Adapted from “Easy Vegan Breakfasts & Lunches,” by Maya Sozer. If you get really bored with nut butters, try this one for a change. It makes a great dip (for kids who like dips) with baby-cut carrots and apple slices, or as a spread on whole-grain crackers.

• 1/2 c. tahini

• 1/4 c. pure maple syrup

• 1 tsp. vanilla extract

• 2 tbsp. almond or cashew milk

• 1/2 tsp. salt


Place all the ingredients in a blender and blend until combined. Refrigerate until ready to use.

Nutrition information per 2 tablespoons:

Calories 120 Fat 8 g Sodium 170 mg

Carbohydrates 10 g Saturated fat 1 g Total sugars 6 g

Protein 3 g Cholesterol 0 mg Dietary fiber 1 g

Exchanges per serving: ½ carb, ½ medium-fat protein, 1 fat.


Keen-Bean Quinoa

Serves 6.

Note: Adapted from “Leon Happy Salads,” by Jane Baxter and John Vincent.

• 1/2 c. uncooked quinoa

• 1 c. frozen, shelled edamame

• 1 c. frozen peas

• Salt and freshly ground pepper to taste

• 1/4 c. bottled Asian sesame-soy dressing


Rinse and drain quinoa. Place in a medium saucepan with 3/4 cup water. Bring to a boil, reduce heat to medium-low, cover and simmer for 5 minutes. Add the edamame, cover again and cook 5 minutes longer. Add the peas and remove from heat. Let stand, covered, for 5 minutes.

Stir in the salt, pepper and dressing. Chill in a resealable container until ready to serve.

Nutrition information per serving:

Calories 130 Fat 4 g Sodium 125 mg

Carbohydrates 18 g Saturated fat 1 g Total sugars 6 g

Protein 6 g Cholesterol 0 mg Dietary fiber 3 g

Exchanges per serving: 1 starch, ½ medium-fat protein.


Southwest Rollups

Serves 1.

• 1 can vegetarian refried beans

• 1 tortilla, flavored or plain

• Quarter of an avocado, thinly sliced and peeled

• 1/4 c. diced tomato

• 1/4 c. shredded mozzarella

• 1/2 c. shredded lettuce


Open a can of refried beans. (Most vegetarian styles are thin enough to spread, but if it isn’t, mix it with 1/4 cup water.) Spread over the tortilla, reaching to the edges so it will help hold the roll closed.

Line up avocado slices down one side about 1 inch from the edge, then top with tomato, mozzarella and lettuce. Fold the edge over, then roll it up. Use a serrated knife to cut into 1-inch-thick slices.

Nutrition information per serving:

Calories 630 Fat 16 g Sodium 2,410 mg

Carbohydrates 90 g Saturated fat 5 g Total sugars 7 g

Protein 35 g Cholesterol 18 mg Dietary fiber 24 g

Exchanges per serving: 5 starch, 1 carb, 3 medium-fat protein.