“Spring Bites: Light and Satisfying Dishes for the new season.”

Spring is a season of renewal, and what better way to embrace this than by refreshing our diets with vibrant, nutritious ingredients? In our latest cooking class, “Spring Bites,” we did just that, focusing on incorporating wholesome, trendy foods into our everyday meals. One of the standout ingredients is cottage cheese, a versatile superstar making a major comeback. Alongside, we explored an enticing avocado shrimp dish and a hearty mushroom lentil bolognese, proving that eating well does not mean sacrificing flavor.

Cheesy Cottage Cheese Frittata

Ingredients:

6 Large Eggs

¾ c. cottage cheese

½ tsp oregano

2 T. olive oil

½ c. Red bell pepper, diced

1 T shallot, chopped fine

1 garlic clove, chopped fine

¼ c. Fresh basil, chopped into ribbons

1 Roma tomato

Directions:

1. Crack eggs into a large bowl and beat well; incorporate cottage cheese and oregano and whisk together until fluffy.
2. Heat oil in a cast iron skillet, add pepper, shallot and garlic until soft, but not browned.
3. Add the remaining oil and then add the egg mixture.
4. Keep stirring and lifting the edges
5. Place under broiler until set and fluffy.

Makes 3 servings: (Nutrition; Calories 205; fat 11g; carbohydrate 5.5g; protein 20g.)

Whipped Cottage Cheese Dip

Ingredients:

8 oz cottage cheese

2 T. feta cheese

2 T. plain Greek yogurt

Lemon zest

½ c. Roma tomatoes sliced

1 T. Basil cut into ribbons

2 tsp oregano

¼ tsp crushed red pepper

1 garlic clove

2 tsp olive oil

2 tsp lemon juice

Salt and pepper to taste

Directions:

1. Pulse together cottage cheese feta and Greek yogurt until smooth.
2. Whisk together olive oil, lemon juice, oregano, red pepper, and garlic in a small bowl.
3. Spread the cheese mixture in a shallow 8 X 8 glass dish.
4. Arrange thinly sliced tomato on top of the cheese mixture.
5. Drizzle with olive oil and herb mixture.

Makes 4 servings: Nutrition: Calories

Serve with fresh vegetables, baguette slices, crostini or crackers.

Mushroom Lentil Bolognese – A Umami Wonder:

The mushroom lentil bolognese was a revelation, showcasing how hearty and flavorsome plant-based dishes can be. The umami from the mushrooms, combined with the earthiness of lentils and the richness of tomatoes, created a depth of flavor that was comforting and delicious!

Ingredients:

8 oz Baby Portabella mushrooms

1 # green lentils

¾ c. onion, chopped fine

¾ c. carrot, chopped fine

1/3 c. celery, chopped fine

2 cloves of garlic

2 T. olive oil

¼ c. red wine (optional)

1 quart crushed tomatoes

2 T. Fresh Basil, washed and chopped

Salt and pepper to taste

2 T. Fresh parsley, washed and  chopped

Directions:

1. Bring 6-8 cups of water to a boil in a large stock pot. Add lentils and cook for 18 minutes. Drain, toss with a small amount of olive oil, and set aside.
2. In a large sauté pan, add 2 T. olive oil and swirl to coat.
3. Add onions, celery, and carrots, and sauté until soft; add mushrooms and red wine and cook for another 3 minutes.
4. Add cooked lentils, basil, and parsley. Stir together. 
5. Add one quart of crushed tomatoes.
6. Allow to simmer for 30 minutes.
7. Serve over your favorite pasta. 

Makes 4 Servings (Nutrition: Calories 296; Fat 6.4g; Carbohydrate 49g; Fiber 16g; Protein 16 g)

Refreshing Avocado Shrimp Salad: A Springtime Symphony

Our craving for lighter, satisfying dishes grows as the weather warms. Enter the avocado shrimp salad. This dish is a harmony of flavors and textures, combining the creaminess of ripe avocados with the succulent sweetness of shrimp. Dressed in a zesty lime vinaigrette and tossed with fresh greens, it’s a testament to the joy of spring eating. It’s a simple, elegant dish that can be thrown together in minutes but is sure to impress at any spring gathering. It can be served at your brunch in a large casserole dish or individually in a martini glass and garnished with cilantro for an element of interest!

Ingredients:

1 ¼ pounds of Shrimp

½ c. dry white wine

2 quarts water

2 celery stalks

6 whole peppercorns

¼ bunch of fresh parsley

2 ½ ripe avocados

4 ripe Roma tomatoes

¼ c. diced red onion

1 tsp. jalapeno, finely chopped

2 T. olive oil

1 ½ T. Red wine vinegar

1 T. shallot chopped

Salt and fresh cracked pepper to taste

¼ c. chopped fresh cilantro

Directions:

1.  In a medium-stock pot, add water, wine, peppercorns, parsley, celery, and bay leaf to a boil.
2. Lower the heat to a simmer and add the shrimp. Cook until done, then remove with a slotted spoon and place in the refrigerator to cool.
3. Place the avocado in a large bowl. Pour the lime juice over the avocado and stir gently to coat it well.
4. Whisk together olive oil, vinegar, salt, pepper, and shallots in a small bowl.
5. Add tomatoes, onions, avocado, and shrimp to the avocado. Fold together.
6. Pour the dressing over all.
7. Sprinkle chopped cilantro over the entire dish.

Makes 4 servings: (Nutrition Calories 287; fat 16g; carbohydrate 9.3 g; fiber 5.8 g; protein 26.2 g)

As we bid farewell to another National Nutrition Month, we’re reminded of the power of food to bring people together and to nourish both the body and soul. Whether you’re a seasoned chef or a culinary novice, we hope these recipes inspire you to explore the endless possibilities that spring ingredients offer.

Here’s to a season filled with delicious, nutritious, and vibrant meals!

Join me on the Path to Wellness!