Veggie Crunch Wrap

Veggie Crunch Wrap

Veggie Crunch Wrap

This recipe, Veggie Crunch Wrap, was in Diabetic Lining – Healthy Meals in Minutes.  Flatout Light Flatbreads come in 4 flavors: original, tomato, spinach and Italian herb.  These Flatout Light flatbreads are high in fiber (9 grams each), and only 90 calorie each.


Veggie Crunch Wrap Recipe


Veggie Crunch Wrap

1 light flatbread wrap

¼ of medium avocado, peeled

1/8 tsp. lime juice

1 medium carrot, cut into thin bite-size strips

¼ of a cucumber, cut into thin bite-size strips

¼ of small red sweet pepper, seeded and cut in bite-size strips

1 Tbsp. crumbled feta cheese


Place wrap on work surface.  In a small bowl mash together avocado and lime juice.  Spread mixture over flatbread.

Arrange carrot, cucumber and sweet pepper strips on top of avocado mixture, leaving about 2 inches of space at each end of flatbread.

Sprinkle with feta cheese; roll up into a wrap.  Serve immediately or cover and chill for up to 4 hours.  If desired, cut in half diagonally.


(Recipe for Veggie Crunch Wrap, Diabetic Living – Healthy Meals in Minutes, 2015)


Spicy Sweet Potato Quiche Cups

Spicy Sweet Potato Quiche Cups

Spicy Sweet Potato Quiche Cups


Spicy Sweet Potato Quiche Cups Recipe


Spicy Sweet Potato Quiche Cups

Nonstick cooking spray

2 small sweet potatoes

9 large eggs

½ tsp. chili powder

¼ tsp. salt

¼ tsp. pepper

5 strips bacon

½ tsp. crumbled feta cheese

2 green onions


Preheat oven to 400 F.  Coat 12 cup muffin pan with nonstick cooking spray.

With vegetable peeler, from 2 small peeled sweet potatoes, peel 48 wide strips lengthwise.  Chop remaining into ½ inch pieces (1 ½ cups in all).

In microwave-safe bowl, combine chopped potato and 1 tablespoon water.  Cover; microwave on High 4 minutes.    Drain.  Line each muffin cup with 4 overlapping potato strips to make a crust; divide chopped potato among cups.  In large bowl, whisk large eggs, chili powder, salt and pepper.  Stir in cooked bacon; chopped, ½ cup crumbled feta cheese and 2 green onions; sliced.

Divide egg mixture among prepared cups.  Bake 20 minutes or until set.         12 muffins


(Recipe for Spicy Sweet Potato Quiche Cups was in Penzeys Spices catalog)


Greek Salsa

Greek Salsa

Greek Salsa


Recipe provided courtesy of Taste of Home magazine.  Find more great recipes at


Color, texture and a fantastic blend of flavors – this salsa has it all.  It’s easy to adapt to the taste preferences of your family or guests.  I’ve made it dozens of times, and it’s foolproof.

                Heidi Mitchell                                                                   Cornwall, Prince Edward Island


Greek Salsa Recipe

Greek Salsa

1 Tbsp. white balsamic vinegar

2 Tbsp. olive oil, divided

2 ½ tsp. Greek seasoning, divided

1 garlic clove, minced

1 cup grape tomatoes, quartered

¾ cup chopped cucumber

½ cup crumbled feta cheese

½ cup chopped red onion

1 can (2 ¼ oz.) sliced ripe olives, drained

1 package (12 oz.) whole wheat pita bread


In a small bowl, combine the vinegar, 1 tablespoon oil, 1 ½ teaspoons Greek seasoning and garlic; set aside.

In a large bowl, combine the tomatoes, cucumber, feta cheese, onion and olives.  Drizzle the vinegar mixture and toss to coat.  Chill until serving.

Cut each pita bread into eight (8) wedges.  Place on an ungreased baking sheet.  Brush with remaining oil; sprinkle with remaining Greek seasoning.  Bake at 400 F. for 6-8 minutes or until crisp.  Serve with salsa.        2 ¾ cups salsa and 40 pita chips


(Recipe for Greek Salsa was on, 2014)


Tomato-Potato Salad

Tomato-Potato Salad

Tomato-Potato Salad


Hot or cold, this salad is a hit.

            Misty Bouse                                                                       Portland, Oregon


Tomato-Potato Salad Recipe

Tomato-Potato Salad

1 Tbsp. apple cider vinegar

2 Tbsp. balsamic vinegar

½ Tbsp. FINES HERBES (or you can use ROSEMARY or THYME)

2 tsp. salt


5 cloves fresh garlic, peeled

1 red onion, peeled and sliced

2 lb. small red potatoes

1 oz. sundried tomatoes, minced

1/3 cup minced fresh basil

1 pint grape tomatoes, halved

7 hard-boiled eggs, diced

2 ribs celery, diced

1 cup feta cheese, crumbled

4 strips bacon, cooked and crumbled



In a blender, combine the vinegars, HERBS, salt, PEPPER, garlic and onion.  Puree until smooth.

Boil potatoes until just starting to get tender – a fork pierces them but not too easily, usually 8-10 minutes for small new potatoes.  Drain well. Quarter the potatoes and place in a serving bowl.

Pour the dressing over the potatoes and stir to coat.  Let sit for 10 minutes.  Add the remaining ingredients, stir to combine and serve warm or cold.         10-12 servings


(Recipe for Tomato-Potato Salad was in Penzeys Spices catalog)


Pork Tenderloin Medallions with Strawberry Sauce

Pork Tenderloin Medallions with Strawberry Sauce

Pork Tenderloin Medallions with Strawberry Sauce


Recipe provided courtesy of Taste of Home magazine.  Find more great recipes at


Pork tenderloin paired with strawberries is a heavenly match, made even more special with a tangy feta garnish.  Serve with roasted spring vegetables.

        Katie Wollgast                                                                 Florissant, Missouri


Pork Tenderloin Medallions with Strawberry Sauce Recipe


Pork Tenderloin Medallions with Strawberry Sauce

1 ½ cups reduced-sodium beef broth

2 cups chopped fresh strawberries, divided

½ cup white wine vinegar

¼ cup brown sugar

¼ cup reduced-sodium soy sauce

2 pork tenderloin (1 lb. each), cut into ½ inch slices

1 garlic cloves, minced

½ tsp. salt

½ tsp. pepper

2 Tbsp. canola oil

2 Tbsp. cornstarch

2 Tbsp. cold water

½ cup crumbled feta cheese

½ cup chopped green onions


In a large saucepan, combine broth, 1 cup strawberries, vinegar, brown sugar, soy sauce and garlic; bring to a boil.  Reduce heat; simmer, uncovered, 15 minutes or until slightly thickened.  Strain mixture and set aside liquid, discarding solids.

Sprinkle pork with garlic powder, salt and pepper.  In a large skillet, heat oil over medium heat, brown pork on both sides.  Remove and keep warm.

Add broth mixture to the same skillet; bring to a boil.  Combine cornstarch and water until smooth and gradually stir into skillet.

Return pork to skillet.  Bring to a boil.  Reduce heat; cook and stir 2 minutes or until sauce is thickened and pork is tender.  Serve pork with sauce.  Top with feta cheese, onions and remaining strawberries.

8 servings


(Recipe for Pork Tenderloin Medallions with Strawberry Sauce was on, 2014)


Veggie Quiche Bundles

Veggie Quiche Bundles

Veggie Quiche Bundles


These special appetizers are as eye-catching as they are tasty.  With a rich cheese-and-veggie-filling, the crispy phyllo bundles could even be served as part of a brunch buffet.


Veggie Quiche Bundles Recipe

Veggie Quiche Bundles

1 cup chopped fresh mushrooms

½ cup diced zucchini

¼ cup chopped red onion

1 Tbsp. plus 1/3 cup butter, divided

1 plum tomato, seeded and diced

3 eggs

½ cup milk

1 Tbsp. prepared pesto

¼ tsp. coarsely ground pepper

½ cup crumbled feta cheese

½ cup shredded part-skim mozzarella cheese

12 sheets phyllo dough (14×9 inches)

In a skillet, sauté the mushrooms, zucchini and onion in 1 tablespoon butter until mushrooms are tender; stir in tomato.  In a small bowl, whisk the eggs, milk, pesto and pepper.  In another bowl, combine feta and mozzarella cheeses.

Melt remaining butter.  Place one sheet of phyllo dough on a work surface; brush with butter.  Repeat with three more sheets of phyllo, brushing each layer.  Cut phyllo in half widthwise, then cut in half lengthwise.  (Keep remaining phyllo covered with plastic wrap and a damp towel to prevent it from drying out).

Repeat with remaining phyllo dough and butter.  Carefully place each stack in a greased muffin cup.  Fill each with 4 teaspoons vegetable mixture, 1 tablespoon cheese mixture and 4 teaspoons egg mixture.  Pinch corners of phyllo together and twist to seal.

Bake at 325 F. for 20-25 minutes or until golden brown.  Serve warm.  Refrigerate leftovers.     1 dozen

(Recipe for Veggie Quiche Bundles came from


Orzo Salad

Orzo Salad

Orzo Salad


Orzo pasta makes for a nice change in this pretty pasta salad from Joy Henkle.


Orzo Salad Recipe


Orzo Salad

1 ½ cups uncooked orzo pasta (3 cups cooked)

1 cup frozen or fresh peas

¾ feta cheese

½ cup fresh parsley

3/4 cup chopped cherry tomatoes

1 can (2.5) sliced ripe olives

½ cup chopped cashews (optional)

5 Tbsp. white balsamic vinegar

4 Tbsp. olive (Joy uses extra virgin)



Cook the pasta in boiling water until al dente (4-6 minutes), drain and let cool.  Add the peas, feta cheese, parsley, tomatoes, olives and cashews.  In a separate bowl, whisk together the vinegar, olive oil and DRESSING MIX of choice and pour over the pasta mixture.                   12 serving


(Recipe for Orzo Salad came from Penzeys Spices, September, 2013)


Grilled Steak Pitas

Grilled Steak Pitas

Grilled Steak Pitas

Daryl MacKinnan shares this recipe from her sister-in-law Jen.   The pitas are quick, delicious and portable.


Grilled Steak Pitas Recipe

Grilled Steak Pitas

Yogurt Sauce:   2 cups plain Greek yogurt

1-2 Tbsp. DILL WEED, (to taste)

½ cucumber, peeled, seeded and minced

¼- ½ tsp. salt (optional, to taste)

1 ½ Lbs. skirt steak (or sandwich steak or round steak pieces pounded a bit flatter)

½ cup fresh lemon juice (juice from 2-3 lemons)




4 pitas, regular or whole wheat, halved

2 cups arugula, or soft lettuce, washed and dried

½ cup crumbled feta cheese (about 2 oz.)

1 tomato, sliced


Make the yogurt sauce first.  Put the yogurt in a bowl.  Rub the DILL WEED between your hands, over the bowl, so that the dill is broken up and releases its flavor.  Add cucumber and mix well.  Add salt and mix.  Taste and add more DILL and salt as directed.  Refrigerate until to use.

Combine the steak, lemon juice, OREGANO, PEPPER and GARLIC in a zip-top bag or other closed container.  Marinate for 10-30 minutes.  Pre-heat grill while steak is marinating.  Remove the steak from the bag and discard the marinade.  Grill the steak to desired degree of doneness; 3-4 minutes per side over high heat is a rough estimate for medium-rare.  Remove from the grill and let stand for 5-10 minutes before slicing.

While the steak is standing, fill each pita half with a few heaping spoonfuls of yogurt sauce, feta cheese, a bunch of arugula and tomato slices.  Slice the steak diagonally across the grain into thin slices.  Add steak to the pitas and serve.         Serves 4

(Recipe for Grilled Steak Pitas was in Penzeys Spices catalog)