Looking for some inspiration in the kitchen? Have you recently sampled a tasty new dish with our dietitians in an I.L. Creations location? Look through our recipe collection to make some of our delicious dishes in your own home!


Autumn Squash, Lentils and Apple Salad with Almonds

posted Nov 28, 2018, 6:13 AM by Evangelina DiSpirito

Autumn Squash, Lentils and Apple Salad with Almonds

VeVVegan* Low Fat * Saturated Fat Free

Cholesterol Free, Good Source of Iron

Contains:  Soy( Depending on Oil Used), Nuts, Wheat

Yield: ~8 servings



2 cups butternut squash (1 medium squash); peeled and cut into 3/4-in cubes

½ teaspoon curry powder

¾ cup dried autumn lentils (Red, Black and Green)

2 Bay leaves

1 small red onion; finely chopped

1 large apple, diced

¼ cup vegetable broth or water; plus ¼ c if needed

¼ cup minced fresh parsley

1 tablespoon balsamic vinegar

1 teaspoon canola oil

¼ teaspoon salt

¼ teaspoon fresh ground black pepper

2 tablespoons chopped almonds; toasted



1.        Preheat oven to 450°F. Spray a large baking sheet lightly with cooking spray; add squash, sprinkle with curry powder and toss to coat. Arrange in a single layer on the baking sheet and roast for 25 minutes, turning squash once with a spatula.

2.       Meanwhile, cook lentils and bay leaves in enough boiling water or broth to cover in a large saucepan over medium heat for 20 minutes, or until tender, add red onion for the last 2 minutes of cooking. Drain in a colander.  Discard bay leaves.

3.    While squash and lentils are cooking, thoroughly wash the spinach and spin dry. Whisk 

       together apples, water, parsley, vinegar, canola oil, salt and pepper in a large bowl. Add

       lentils and squash and stir to combine well. Serve warm

Spinach and Berries Power Smoothie

posted Oct 29, 2018, 11:49 AM by Tracy Ducker, MS, RDN

Spinach and Berries Power Smoothie

Vegetarian, Cholesterol Free, Good Source of Vitamin C, High in Calcium
Contains Dairy

Yield: 1 serving

This Powerhouse smoothie is packed with protein and calcium.

1 cup      Fresh spinach leaves
1/2 cup  Frozen berries of your choice
6 oz        Non fat plain Greek yogurt
1 Tbsp    Flax seeds, ground
1/4 cup   Coconut water

1. Place all ingredients in a blender or juicer and blend until smooth. Adjust the consistency to your liking.

Nutrition Facts:  
170 cal, 2.5 g fat, 0 g saturated fat, 10 mg cholesterol, 105 mg sodium, 21 g carbohydrate, 5 g fiber, 15 g sugar, 19 g protein, 0 % DV of vitamin D, 20% DV of calcium, 6% DV of iron, 6% DV of potassium

Tofu in Plum Sauce

posted Oct 12, 2018, 1:07 PM by Tracy Ducker, MS, RDN

Tofu in Plum Sauce

Vegan, Good source of Calcium and Iron, Low Fat

Contains Soy, Wheat

Yield: Approximately 10 servings (~3 oz each)

This quick and easy 5 ingredient recipe is delicious as a side dish or a main dish. If you like it a little spicy add ground chili pepper flakes.


1 1/4 lb     Tofu, firm

1/4 lb        Celery, chopped

1/4 lb        Carrots, chopped

4 Tbsp      Plum Sauce (either already prepared or see recipe below)

1 Tbsp      Scallions, chopped


1. Dice tofu into 1/2" cubes and blanch in boiling water for about 5 minutes. They should not stick to each other, stir occasionally. 2. Dice celery and carrots into 1/2" cubes, steam in the steamer for about 5 minutes. 3. Toss all items together with the plum sauce. 4. Chop scallions, sprinkle on top as a garnish.

Plum sauce recipe

2 pounds plums, pitted and chopped

1/2 cup cider vinegar

1/2 cup brown sugar, lightly packed

1/4 cup soy sauce

3 tablespoons freshly grated ginger

2 garlic cloves

1 star anise


1.      1.  Combine the plums, vinegar, brown sugar, soy sauce, ginger, garlic, and star anise in a large nonreactive pot, and bring to a boil. Reduce the heat and simmer until thickened, 20 to 25 minutes. Fish out the star anise and discard. Purée the sauce with a stick blender.

2.     2. Follow directions above or ladle into bowls or jars. Cool, cover, and refrigerate for up to 3 weeks.

Nutrition Facts (per 3 oz serving) using jarred plum sauce

60 calories, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 20 mg sodium, 5 g carbohydrate, 1 g dietary fiber, 3 g sugar, 5 g protein,0x% DV of Vitamin D, 15% DV of Calcium,15x% DV of Iron, 2% DV of Potassium

Stuffed Mushrooms

posted Oct 2, 2018, 1:56 PM by Tracy Ducker, MS, RDN

Stuffed Mushrooms

Vegetarian, Low Cholesterol, Low Fat

Contains Dairy, may contain soy

Yield: 20 mushrooms

These delicious mushrooms are great as an appetizer (super quick to make) or choose a larger variety and make it an entree.


20                   Button mushrooms, fresh

½ cup            Mozzarella & Provolone Cheese, Shredded

2 tsp               Olive oil or Oil Soy Pomace Blend 

2 Tbsp            Garlic, minced

1 Tsp               Black Pepper Black Table Ground

15.5 oz can    White navy beans or other white bean, canned, rinsed, drained (if possible use unsalted beans)

2 cups            Kale or Spinach, fresh, chopped                      




1. Take stems of the mushroom, reserve the caps

2. Chop the kale or spinach into small pieces and sauté in 1 Tbsp of oil until tender.

3. Place in spinach or kale in a food processor with the mushroom stems, puree into a thick paste – add a little water as needed

4. Mix garlic, remaining oil, black pepper, beans and the mashed stems in a bowl.  Mix well to form a paste.

5. Fill the inside of each mushroom cap with the stuffing; make sure there is a mound of stuffing on top of the mushroom.

6. Sprinkle a little of the cheese on top of each mushroom

7. Place stuffed mushrooms in a lightly greased sheet pan and bake in 350F oven for about 15 minutes

Nutrition Facts (1 mushroom)

50 calories, 1.5 g fat, 0.5 g saturated fat, 0 g trans fat, 5 mg cholesterol, 70 mg sodium, 6 g carbohydrate, 1 g dietary fiber, 1 g sugar, 3 g protein, 0% DV of Vitamin D, 4% DV of Calcium, 6% DV of Iron, 4% DV of Potassium

Tomato and White Bean Bruschetta Salad

posted Sep 4, 2018, 9:34 AM by Tracy Ducker, MS, RDN   [ updated Sep 4, 2018, 12:37 PM ]

Tomato and White Bean Bruschetta Salad

Vegetarian, Low Cholesterol, Trans Fat Free

Contains Dairy, may contain soy

Yield: Approximately 9 servings (~1 cup each)

This tasty dish is high in fiber and rich with lycopene to promote healthy cholesterol levels.  Try it on crispy whole wheat baguette slices and serve as an appetizer.


4 cups Mixed greens
2 each Tomatoes, fresh, chopped
1 clove Garlic, minced
1 each Green onion, top only, chopped
1/8 tsp Black pepper
2 tsp Olive oil
8 oz Canned Cannellini beans or other white bean, drained & rinsed
1 Tbsp Balsamic vinegar
¼ cup Part-skim mozzarella, shredded

2 Tbsp Fresh basil, chopped


1. Combine all ingredients, except greens and let marinate for 10 minutes
2. Toss with salad greens.

Nutrition Facts (per serving)

80 calories, 3.5 g fat, 0 g saturated fat, 5 mg cholesterol, 80 mg sodium, 8 g carbohydrate, 2 g dietary fiber, 1 g sugar, 4 g protein, 0% DV of Vitamin D, 6% DV of Calcium, 6% DV of Iron, 4% DV of Potassium

Pizza Hummus Dip

posted Aug 24, 2018, 10:44 AM by Tracy Ducker, MS, RDN

Vegan, Cholesterol Free, Low Sodium

Contains: No allergens

Yield: Approximately 9 servings

This unique twist on traditional hummus is sure to please the whole family. We used a packaged prepared hummus to make it quick and easy, but if you prefer to make your own hummus here is a recipe: Easy Hummus Recipe


2 cups              Prepared hummus 

2 Tbsp.            Marinara sauce

2  Tbsp.           Tomato Paste

2 cloves.          Garlic, chopped            

1 tsp                 Basil leaves, chopped

2 tsp                 Oregano, chopped



1. Mix all ingredients together in a bowl.

2. Serve with warmed pita triangles or fresh vegetables.

Nutrition per serving:  (2TBSP)

80 Calories, 6g Total Fat, 0g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 115mg Sodium, 5g Total Carbohydrate, 0g Dietary Fiber, 1g Sugars, 2g Protein, 0% DV of Vitamin D, 2% DV of Calcium, 6% DV of Iron, 0% DV of Potassium.

Spaghetti-Style Zucchini

posted Aug 3, 2018, 1:52 PM by Evangelina DiSpirito   [ updated Aug 24, 2018, 9:00 AM by Tracy Ducker, MS, RDN ]

Spaghetti-Style Zucchini

Vegetarian, Good Source of Calcium, Low Cholesterol, Low Sodium

Contains: Dairy (May contain Soy depending on oil)

Yield: Approximately 6 servings

These zucchini noodles are a healthy "low carb" alternative to pasta noodles. This dish is rich in omega 3's, vitamin C, potassium, B6, magnesium.

Served warm or hot this dish is a tasty pairing with chicken parmesan or use in an Asian noodle recipe. Or simply eat as a cold housemade salad.

Yield: 6 servings



2     Medium          Green Zucchini

2     Tablespoons    Italian Seasoning

2     Tablespoons    Garlic Powder

1/8  Teaspoon         Cayenne Pepper

1/8  Teaspoon         Black Pepper

2     Tablespoons     Olive Oil

½     Cup                  Freshly Grated Parmesan Cheese

Optional:    Add black olives. For extra protein add diced cooked chicken or tofu for extra protein.



1.        Wash green zucchini

2.        Use Spiral Cutter to make zucchini noodles

3.        Toss in a bowl add seasonings and olive oil.

4.        Warm up zucchini noodles in microwave for 1 to 2 minutes. (Keep noodles al dente)

5.         Sprinkle Parmesan Cheese after warming up noodles or mix while warming if preferred more melted cheese version.

Brain Boosting Trail Mix

posted Aug 3, 2018, 10:37 AM by Tracy Ducker, MS, RDN   [ updated Aug 3, 2018, 11:13 AM ]

Brain Boosting Trail Mix

Good Source of Iron, Cholesterol Free, Low Sodium

Contains: Tree Nuts, Wheat, Dairy

Yield: Approximately 15 servings

This delicious trail mix is a great snack because it contains omega 3 fatty acids, fiber, and iron to keep your brain functioning well during that afternoon lull.

2 cups low sugar cereal of your choice (Cheerios, Kashi, Kix; aim for less than 3 grams per serving)
1/2 cup  raisins or dried cranberries
1/4 cup  walnuts
1/4 cup  almonds
1/4 cup  unsalted seeds (pumpkin, sesame)
1/2 cup  dark chocolate chips (60% cocoa or more are best)
1/2 cup  pretzels, chose a low salt variety for less sodium

1. Mix all ingredients together in bowl. Store in a tightly covered container.

Nutrition Facts (per serving): 

130 calories, 6 g fat, 2 g saturated fat, 0 g trans fat, 0 mg cholesterol, 85 mg sodium, 19 g carbohydrate, 1 g dietary fiber, 10 g sugar, 3 g protein, 0% DV of Vitamin D, 4% DV of Calcium, 10% DV of Iron, 2% DV of Potassium

Patriotic Fruit Salad

posted Jun 27, 2018, 9:55 AM by Tracy Ducker, MS, RDN

Patriotic Fruit Salad

Low Fat, Low Cholesterol, Low Sodium

Contains: Dairy

Yield: Approximately 9 servings

This delicious red, white and blue salad is sure to please everyone.


3 cups watermelon, cubed with seeds removed

1.5 cups blueberries

1/2 cup feta cheese

1.5 TBSP fresh mint

2 TBSP fresh lime juice


1. Combine fruit and feta in a bowl

2. Drizzle lime juice over fruit and garnish mint leaves

Nutrition Facts (per serving)

50 calories, 1.5 g fat, 0.5 g saturated fat, 5 mg cholesterol, 70 mg sodium, 9 g carbohydrate, 1 g dietary fiber, 7 g sugar, 1 g protein, 0% DV of Vitamin D, 2% DV of Calcium, 0% DV of Iron, 2% DV of Potassium

"Low Carb" Nachos

posted Apr 27, 2018, 1:55 PM by Evangelina DiSpirito

Yield: ~6 servings



1 small Cauliflower head

3 tablespoons of Olive Oil

1 teaspoon of Salt

½ tablespoon of Cumin

1 teaspoon of Paprika

1 tablespoon of Chili Powder

1 cup     Colby-Jack Shredded Cheese


 Optional Toppings:        Salsa, Guacamole, Sour Cream


Preheat oven to 425o

Slice cauliflower in thin slices.  .  Add all spices and oil in a mixing bowl.   Add sliced cauliflower to the spice and oil mixture.   Spread cauliflower in baking sheet.    Roast until tender and golden.  20 to 25 minutes.  Remove from oven than top with cheese and return to oven until cheese is melted.  Approximately 3 to 5 minutes. 

Remove from oven and garnish with salsa, guacamole, and sour cream.


Serve hot. 

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