Servings: 4

Ingredients

• 1 spaghetti squash (3 pounds)
• 1 tsp extra virgin olive oil
• 1 clove garlic (minced) 
• 1/2 small onion (chopped)
• 1 cup tomatoes (diced) OR 8 oz. canned, no-salt-added, diced tomatoes
• 1/4 tsp black pepper
• 1/4 tsp dried, salt-free herbs, Italian blend
• 1/8 tsp crushed red pepper flakes
• 16 oz canned, no salt added tomato sauce
• 1/2 cup small “bite size” fresh mozzarella balls or cubes 
• 1/4 cup coarsely chopped, or, torn basil OR 1 tsp. dried basil

Instructions

• Preheat oven to 350° F.
• Cut spaghetti squash in half. On a baking sheet coated with cooking spray, place halves of squash face down and bake for 1 hour or until tender.
• Heat oil in medium saucepan over medium heat. Add garlic and onion and cook until soft, about 5-7 minutes. Add diced tomatoes, pepper, herbs and red pepper flakes. Cook until liquid has evaporated, about 2-3 minutes. Add tomato sauce and reduce heat to medium-low and simmer for 10 minutes.
• Let squash sit at room temperature until just cool enough to handle. Take a fork and scrap flesh from outside working in, creating “spaghetti noodles”.
• Add squash “noodles” to sauce and remove from heat. Toss with mozzarella balls and fresh basil and serve.

Servings: 2

Ingredients:

• 1 tsp canola or corn oil
• 2 peeled apples, such as Fuji or Gala, chopped into 1-inch pieces
• 1 medium onion, chopped into 1-inch pieces
• 1/4 cup water, up to 1/4 cup water and 1/2 cup water, divided use
• 2 cups canned solid-pack pumpkin (not pie filling)
• 1 1/2 cups fat-free, low-sodium vegetable broth
• 1 tbsp garam masala
• 1/4 tsp cinnamon OR curry powder
• 1/2 cup fat-free milk
• 1/4 cup fat-free sour cream (optional)
• 1 tbsp plus 1 teaspoon unsalted shelled pumpkin seeds, dry-roasted

Instructions: 

• In a medium saucepan, heat the oil over medium-high heat, swirling to coat the bottom. Cook the apples and onion for 5 minutes, or until soft, stirring frequently.
• Pour in 1/4 cup water. Cook, covered, for 7 minutes, or until the apples and onion are very soft, uncovering only once or twice to add 2 tablespoons of water as needed to prevent sticking (adding no more than 1/4 cup water total).
• Gently stir in the pumpkin, broth, garam masala, cinnamon and remaining 1/2 cup water. Increase the heat to high and bring to a boil. Reduce the heat and simmer, covered, for 10 minutes.
• In a food processor or blender (vent the blender lid), process the soup in batches for 10 to 15 seconds, or until slightly chunky. Carefully return to the pan.
• Slowly pour in the milk, stirring until blended. Cook over medium heat for 30 seconds, or until heated through.
• Garnish each serving with the sour cream and pumpkin seeds.

Servings: 8

Ingredients:

• 1 large eggplant, sliced (about 16 to 20 slices)
• 2 medium zucchini, diced
• 1 medium onion, diced
• 2 tsps olive oil
• 3 cups sliced button mushrooms
• 2 tbsps water
• 3 medium garlic cloves, minced
• 1/4 tsp pepper
• 1 28-ounce can no-salt-added tomato sauce
• 1 8-ounce can no-salt-added tomato sauce
• 3 tbsps chopped fresh or dried basil
• 3/4 cup fat-free ricotta cheese
• 1 cup shredded low-fat mozzarella cheese
• 1 cup plain or whole-wheat bread crumbs or panko

Directions:

• Preheat the oven to 375°F. Lightly spray a large baking sheet and a 13 x 9 x 2-inch baking dish with cooking spray.
• Arrange the eggplant, zucchini, and onion in a single layer on the baking sheet. Lightly spray with cooking spray. Cover with aluminum foil. Bake, covered, for 10 minutes. Remove the foil. Bake for 10 minutes.
• In a small saucepan, heat the oil over medium heat, swirling to coat the bottom. Cook the mushrooms, water, garlic, and pepper for 6 minutes. Stir in the tomatoes, tomato sauce, and basil. Reduce the heat and simmer for 10 minutes, stirring occasionally.
• In the baking dish, layer half the tomato-mushroom mixture; half the eggplant, zucchini, and onion; all the ricotta; half the mozzarella; the remaining tomato-mushroom mixture; and the remaining eggplant, zucchini, and onion. Sprinkle the remaining mozzarella over all. Top with the bread crumbs.
• Bake for 30 to 45 minutes. Let cool for 10 minutes.

Source: American Heart Association