Recipes - New

Here are some of Cheryl Mirabella's favorite recipes, gathered from sources such as Eating Well Magazine, Whole Foods,, Cooking or i have created myself.

Check back often for new healthy recipes. Have fun scrolling! You can use the "find" button on your browser and put in a key word like "quinoa" and that will locate that ingredient. Coming soon a new and improved search function!

Slow Cooker Chicken Vegetable Soup

2 chopped onions
2 to 3 carrots, sliced
2 celery stalks, sliced
2 tsp. salt
1/4 tsp. pepper
1/2 tsp. basil
1/4 tsp. Thyme
1 tb of herbs de provence
3 tbsp. Parsley
1 can of chopped tomatoes
1 (2 1/2 lb.) fryer, cut up and de-skinned or a 6 pack of bone in skinless chicken thighs
4 c. water or 4 c. of chicken broth ( prefer the broth) Imagine free range is nice or Wfoods 365 brand.
Place all ingredients in crock pot in order listed. Cover and cook on low 8 to 10 hours (high 4 to 6 hours). One hour before serving, remove chicken and cool slightly. Remove meat from bones and return meat to crock pot.
Add a full bag of fresh spinach and stir in at the end.
Serve with cooked brown rice or wild rice.

Lemony Lentil-Spinach Stew

Vegetarian Times Issue: October 1, 2005

Fresh mint turns this simple stew into a knockout one-pot dinner.

Ingredient List

Serves 4

2 tsp. olive oil
2 cloves garlic, minced
3 cups low-sodium vegetable broth
1 cup brown lentils, picked over and rinsed
3 medium red-skinned potatoes, cut into 1/2-inch dice (about 1/2 lb.)
6 oz. baby spinach leaves
2 Tbs. lemon juice
1/2 tsp. lemon zest
1/4 tsp. cayenne pepper
1/4 cup chopped fresh mint


1. Heat oil in saucepan over medium heat. Add garlic, and cook 30 seconds. Add broth and lentils, and bring to a boil. Reduce heat, cover and simmer 10 minutes. Add potatoes, and cook 15 minutes, or until lentils are tender.

2. Add spinach, lemon juice, lemon zest and cayenne pepper. Cover, and simmer 2 minutes, or until spinach wilts. Stir in mint. Season to taste with salt and pepper.

Nutritional Information

Per SERVING: Calories: 276, Protein: 18g, Total fat: 3g, Saturated fat: g, Carbs: 46g, Cholesterol: mg, Sodium: 456mg, Fiber: 20g, Sugars: 6g

Daikon and Shiitake Consomme'

Serves 4 / This clear, hydrating broth is a great starter course for any meal. Deeply cleansing and relaxing, this delicate soup keeps your body at its peak. Prep tips: You can add chile spice or cayenne to this soup to stimulate circulation and intensify the cleansing effect. Just a scant pinch while the soup is cooking does the trick. To make a heartier meal post-detox, add edamame, cooked brown rice, or tofu cubes.

4 cups filtered water
1/2 red onion, thinly chopped
1/2 cup thinly sliced fresh daikon pieces
4-6 dried shiitake mushrooms, soaked until tender, thinly sliced
1/2 cup finely shredded green cabbage
Grated zest of 1 lemon
Low-sodium soy sauce, to taste
3-4 sprigs fresh flat-leaf parsley, coarsely chopped

1. Place water and onion in a saucepan over medium heat and bring to a boil. Add daikon, shiitake, cabbage, and lemon zest. Cover, reduce heat to low, and cook for 7 minutes. Season lightly with soy sauce and simmer for 3-4 minutes more. Serve garnished with fresh parsley.

PER SERVING: 22 cal, 2% fat cal, 0g fat, 0g sat fat, 0mg chol, 1g protein, 5g carb, 1g fiber, 13mg sodium
Source: Christine Pirello

Easy Dairy Free Spring Fresh Asparagus Soup


2 pounds fresh asparagus, woody ends snapped or cut off
5 cups chicken broth
6 green onions, finely chopped
2 cups cubed peeled baking potatoes (1/2-inch cubes)
1/4 teaspoon seasoned salt
1/4 teaspoon freshly ground pepper
chopped fresh parsley, for garnish, if desired



Rinse asparagus spears; cut into 1-inch lengths. If desired, reserve a few small to garnish.
In 3 1/2 to 5-quart crockpot combine asparagus with the broth, green onions, and potatoes. Cover and cook LOW for 5 to 7 hours, until the potatoes are tender.
Increase temperature setting to HIGH. With a blender or food processor, puree the vegetable solids in batches, with a little of the cooking liquid, until somewhat smooth. Return to the liquid remaining in the slow cooker. Stir in the seasoned salt and pepper, tasting and adjusting amount of seasoning to taste.
Cover and cook on high 30 minutes longer. Serve garnished with a few cooked asparagus tips or fresh parsley, if desired.
A swirl of pureed roasted red pepper with sour cream would make a nice garnish for this soup, also.
Source: Dr. Heather

Whole-Wheat Shells with Asparagus, Peas, Feta, and Mint

One large pot of boiling water is all it takes to make a pasta medley full of fresh spring vegetables. Blanching the vegetables in the boiling water also adds flavor to the pasta.
Ingredient List

Serves 6

12 oz. whole-wheat pasta shells
1 lb. asparagus, cut into 1-inch pieces
1 1/2 cups fresh or frozen baby peas
2 Tbs. garlic oil, such as Garlic Gold
3 green onions, thinly sliced (1/3 cup)
1 cup sliced fresh basil
1/2 cup coarsely chopped fresh mint
1 Tbs. grated lemon zest
3 oz. feta cheese, crumbled (3/4 cup)


1. Bring large pot of water to a boil. Add asparagus, and cook 4 minutes, or until crisp-tender. Remove asparagus with slotted spoon; transfer to serving bowl.

2. Add pasta to boiling water; cook 5 minutes. Add peas, return water to a boil, and cook 2 minutes. Drain pasta and peas, reserving 1/4 cup cooking water, and return pasta and peas to pot. Stir in reserved cooking water, asparagus, garlic oil, green onions, basil, mint, and lemon zest. Season with salt and pepper, if desired; transfer back to serving bowl; and sprinkle with feta cheese, if using.

Nutritional Information

Per : Calories: 315, Protein: 13g, Total fat: 9g, Saturated fat: 3g, Carbs: 51g, Cholesterol: 13mg, Sodium: 403mg, Fiber: 8g, Sugars: 4g
Vegetarian Times Magazine April 2009

Green Tea Rice with Vegetables

Freshly brewed green tea lends a deliciously subtle, grassy flavor to this light rice dish. Serve with low-sodium soy sauce and chili oil, if desired.

Ingredient List

Serves 8

1 cup basmati rice
4 green tea bags
1 clove garlic, minced (1 tsp.)
1 tsp. minced fresh ginger
11/2 cups frozen mixed vegetables
1 bunch green onions, chopped (1/2 cup)
1/2 cup toasted sesame seeds

1. Place tea bags in 4-cup measuring cup, and cover with 3 cups water. Steep 7 to 10 minutes. Discard tea bags.

2. Combine rice, garlic, ginger, and tea in medium saucepan, and bring to a boil. Cover pan, reduce heat to medium-low, and simmer 10 minutes.

3. Add frozen vegetables, and cover pan again. Cook 5 to 10 more minutes, or until tea is absorbed and vegetables are hot and crisp-tender. Stir in green onions and sesame seeds, and season with salt and pepper, if desired.

Nutritional Information

Per : Calories: 169, Protein: 3g, Total fat: 4g, Saturated fat: g, Carbs: 28g, Cholesterol: mg, Sodium: 305mg, Fiber: 1g, Sugars: 1g
Vegetarian Times Issue: March 1, 2009

Spring Vegetable Minestrone

The secret to success when making this light soup is to be sure all the vegetables are diced to the same size so they cook evenly. Feel free to substitute or add other fresh veggies, such as zucchini, celery, and corn.

Ingredient List

Serves 8

3 Tbs. olive oil, plus more for drizzling
2 large shallots, finely diced
3/4 cup dry white wine
3 large cloves garlic, minced (1 Tbs.)
1/8 tsp. cayenne pepper
3 medium carrots, peeled and cut into 1/4-inch dice (11/3 cups)
1 large Yukon gold potato, peeled and cut into 1/4-inch dice (11/3 cups)
2 medium young turnips, peeled and cut into 1/4-inch dice (11/3 cups)
4 cups low-sodium vegetable broth
12 Italian parsley sprigs
8 fresh thyme sprigs
2 bay leaves
10 oz. fresh or frozen shelled peas (2 cups)
4 oz. snow peas, stems trimmed and cut into 1/8-inch-wide slices (1 cup)
3 cups lightly packed spinach leaves (2 oz.)
2 Tbs. minced fresh tarragon, for garnish


1. Heat oil in saucepan over medium-high heat. Add shallots, and sauté 2 minutes, or until shallots begin to soften. Add wine, garlic, and cayenne. Simmer 4 minutes.

2. Add carrots, potato, and turnips, and sauté 1 minute. Add broth and 5 cups water. Tie together parsley sprigs, thyme sprigs, and bay leaves with kitchen twine, and add to soup. Season with salt and pepper, if desired. Cover, and bring to a boil. Reduce heat to medium-low, and simmer 20 minutes.

3. Stir in peas, snow peas, and spinach. Cover, and simmer 5 minutes more. Remove herb bundle, and discard. Season with salt and pepper, if desired. Ladle soup into bowls, sprinkle with tarragon, drizzle with olive oil, and serve.

Nutritional Information

Per : Calories: 182, Protein: 4g, Total fat: 11g, Saturated fat: 2g, Carbs: 19g, Cholesterol: mg, Sodium: 94mg, Fiber: 4g, Sugars: 7g

African Curried Coconut Soup with Chickpeas


2 tablespoons canola oil
1 medium onion (about 6 ounces), chopped
1 medium red bell pepper (about 6 ounces), chopped
1 jalapeño chili, seeded and finely chopped
2 large cloves garlic, finely chopped
2 cups low-sodium vegetable broth
1 (15-ounce) can chickpeas, rinsed and drained
1 cup chopped tomatoes, seeded and peeled, fresh or canned
1 teaspoon mild curry powder
1/2 teaspoon salt, or to taste
Freshly ground black pepper, to taste
1 (14-ounce) can light coconut milk
3/4 cup cooked white or brown rice
2 tablespoons chopped fresh cilantro or parsley
You can add in any veggies you like I have made this with, cabbage, cauliflower and broccoli ( if you add more veggies add more broth )


In a medium stockpot, heat the oil over medium heat. Add the onion, bell pepper, and other veggies cut into bite size pieices and chili; cook, stirring, until softened, about 5 minutes. Add the garlic and cook, stirring constantly, 1 minute. Add the broth, chickpeas, tomatoes, curry powder, salt, and black pepper; bring to a boil over high heat. Reduce the heat and simmer gently, uncovered, stirring occasionally, about 10 minutes. Add the remaining ingredients and cook, stirring occasionally, until heated through, about 5 minutes. Serve warm.

Spring Frittata with Morels, Grilled Asparagus and Grilled Scallions

To be efficient, grill the asparagus and scallions for the Frittata over medium heat at the same time you grill the peppers for the Grilled Red Pepper Romesco Sauce. We call for the dried version of spring morels as the other main ingredient for the filling only because the fresh mushrooms are often expensive and not available fresh in many areas of the country. If you’ve got fresh morels, use them.

Use a full-flavored olive oil for the Grilled Red Pepper Romesco Sauce. When the sauce is smooth after processing, it is ready to use, or you can cover and refrigerate it, but bring it to room temperature before serving. Any leftover sauce keeps for days when refrigerated. The sauce recipe makes about 1 1/2 cups.

Ingredient List


2 Tbs. olive oil plus extra for rubbing
6 oz. pencil-thin fresh asparagus, spears trimmed of tough ends
1/2 oz. dried morel mushrooms or other dried wild mushrooms
2 oz. thin scallions, trimmed of limp green portions
8 large eggs
1/2 tsp. salt, or more to taste
1/4 tsp. freshly milled pepper
1 Tbs. Grilled Red Pepper Romesco Sauce
2 oz. Parmesan cheese, grated

Grilled Red Pepper Romesco Sauce

2 hefty red bell peppers, about 6 oz. each
1/2 cup (21/4-oz. pkg.) sliced or slivered almonds, toasted
2 cloves garlic
1 Tbs. red wine vinegar
1 Tbs. sweet paprika, preferably Spanish
1/2 tsp. crushed red pepper
3/4 tsp. coarse salt, either kosher or sea salt
1/2 cup olive oil


1. Fire up grill to medium heat.
2. Rub asparagus and scallions with olive oil. Grill on all sides, for 4 to 6 minutes, or until tender. Remove from heat, and set aside.
3. To make Grilled Red Pepper Romesco Sauce: Put peppers on grill, and cook until softened and mostly blackened on all sides, for 12 to 15 minutes. Put peppers in a paper or plastic bag to steam briefly until cool enough to handle. Strip off majority of blackened skins, rinsing your hands as needed. Slice peppers into chunks, discarding stems and seeds and reserving juices.
4. Put peppers and any juices, almonds, garlic, vinegar, paprika, crushed red pepper and salt in a blender or food processor. With motor running, pour in oil, and process until combined and nearly smooth. Set aside.
5. To make Frittata: Soak mushrooms in hot water to cover until soft, for about 15 minutes. Strain off, reserve 2 tablespoons of water and discard grit. Halve or quarter mushrooms if larger than bite-sized. Chop asparagus and scallions into bite-sized pieces, and set aside.
6. Preheat oven to 350F, or use a covered grill at same temperature.
7. Whisk together eggs, salt, pepper, Grilled Red Pepper Romesco Sauce, 2 tablespoons mushroom-soaking water and about half cheese until combined.
8. Pour oil into an 8x10-inch ovenproof skillet, preferably nonstick, and heat over medium heat. Stir in mushrooms, asparagus and scallions, and warm through. Pat mixture down evenly in skillet. Pour egg mixture evenly into skillet. Continue heating until bottom is lightly set, for about 3 minutes more, lifting edges and tilting skillet to allow uncooked egg to flow to bottom. Scatter remaining cheese over Frittata. Cover, and transfer skillet to oven.
9. Bake until Frittata is set to desired firmness, for 10 to 12 minutes. Slice into wedges, and serve hot, at room temperature or chilled.

Nutritional Information

Per SERVING: Calories: 210, Protein: 14g, Total fat: 15g, Saturated fat: 4g, Carbs: 4g, Cholesterol: 290mg, Sodium: 430mg, Fiber: 1g, Sugars: 1g
Vegetarian Times April 2004

Fresh Pea Soup with Tarragon

Warm or chilled, this bright green soup is the epitome of spring. Tarragon has a strong, slightly anise-y flavor, so a little goes a long way in recipes.

Ingredient List

Serves 4

1 Tbs. olive oil
2 medium leeks, white and light green parts thinly sliced (1 1/2 cups)
1 clove garlic, minced (1 tsp.)
2 cups low-sodium vegetable broth
3 cups fresh or thawed frozen peas
1 Tbs. tarragon leaves
3 radishes, thinly sliced


1. Heat oil in saucepan over medium heat. Add leeks, and sauté 7 to 9 minutes, or until soft. Stir in garlic, and cook 1 minute more. Add vegetable broth and 1 cup water, and bring to a simmer. Cook 15 minutes, stir in peas, and cook 1 minute more. Remove from heat, and cool 30 minutes.
2. Purée soup in blender with tarragon leaves until smooth and creamy. Season with salt and pepper. Serve warm or chilled, with sliced radishes on top.

Nutritional Information

Per SERVING: Calories: 139, Protein: 6g, Total fat: 3.5g, Saturated fat: 1.5g, Carbs: 22g, Cholesterol: 8mg, Sodium: 366mg, Fiber: 6g, Sugars: 8g

Kale and White Bean Stew

Yield: Makes 6 servings ingredients (Double it you will be glad you did)

1 1/2 pounds kale leaves, center ribs and stems removed
3 tablespoons olive oil
1 cup chopped peeled carrots
1 cup chopped celery
1 cup chopped shallots (about 4)
2 garlic cloves, finely chopped
1 cup dry white wine
2 15-ounce cans white beans (preferably organic), drained ( Eden brand my favorite) I also used aduki beans
4 cups (or more) vegetable broth
3 fresh thyme sprigs
1 bay leaf
1 tablespoon Sherry wine vinegar
2 tablespoons assorted chopped fresh herbs (such as tarragon, parsley, and chives)


Cook kale in large pot of boiling salted water 1 minute. Drain. Transfer to bowl of ice water to cool. Drain. Squeeze out excess water. Coarsely chop kale.

Heat olive oil in medium pot over medium heat. Add chopped carrots, celery, shallots, and garlic; cook until soft, stirring, about 15 minutes (do not brown vegetables). Add white wine and simmer until liquid is slightly reduced, about 7 minutes. Add white beans, 4 cups broth, thyme sprigs, and bay leaf and bring to boil. Reduce heat to medium-low and simmer 20 minutes. Add kale and simmer 5 minutes longer. Remove thyme sprigs and bay leaf. Add more broth by 1/2 cupfuls to thin stew, if desired. Mix in Sherry wine vinegar and chopped fresh herbs. Season with salt and pepper. Bon Appetit Feb 2009.

Mango and Black Rice Chicken Salad

Serves 4 / Lean proteins, including skinless chicken, are low in artery-clogging saturated fat. Paired with whole grains for antioxidants and fiber, pine nuts for monounsaturated fats, and beta-carotene-packed mangoes, and you have a nutrient-rich lunch or supper. Ingredient tip: Look for black rice, also called forbidden or Chinese black rice, in well-stocked bulk sections, or packaged.

1 cup black rice, black and mahogany rice blend (such as Lundberg Japonica), or brown rice blend
1 3/4 cup water
3/4 cup mango nectar, divided
8 ounces cooked chicken breast, chopped (leftover or skinless rotisserie chicken is fine)
3/8 teaspoon freshly ground black pepper
2 cups diced ripe mango
1/2 cup thinly sliced green onion
1/4 cup finely chopped parsley
2 tablespoons finely chopped cilantro
2 tablespoons finely chopped mint
2 tablespoons extra-virgin olive oil
1/2 teaspoon sea salt
1/4 cup toasted pine nuts

1. Combine rice, water, and 1/4 cup mango nectar in a saucepan; bring to a boil. Cover and simmer for 30–45 minutes, or until tender. Drain, if needed, and cool.

2. Place chicken in large serving bowl. Add remaining 1/2 cup mango nectar and 1/8 teaspoon pepper and toss to mix. Let stand 5 minutes. Stir in diced mango and next five ingredients (green onion through oil) and toss gently to mix. Add salt, remaining 1/4 teaspoon pepper, and pine nuts and toss. Stir in 2 cups cooled rice (reserve remainder for another use). Divide mixture among four plates and serve.

PER SERVING: 309 cal, 32% fat cal, 17g fat, 2g sat fat, 48mg chol, 24g protein, 56g carb, 4g fiber, 337mg sodium

Curried Pumpkin Soup

Pumpkin, rich in beta-carotene, which converts to vitamin A in the body, the pumpkin has a multitude of uses beyond the traditional pumpkin pie.

Outstanding amounts of beta carotene are found in pumpkin, with 1 cup of pumpkin providing 7.8 milligrams of this healthful pigment. Carotenoids are thought to protect against chronic diseases such as heart disease and cancer, and may also ward off age-related vision loss. Pumpkins also supply nutritious seeds and oil.

Ingredients (8 servings)

1 lb pumpkin, peeled and diced (you can used canned pumpkin)
1 1lb chopped up butternut squash carrots and or sweet potatoes or a combination of any)
2 apples, peeled and chopped
1 onion, finely chopped
1 tbl curry powder
1 tsp cumin
4 cups vegetable broth (chicken broth is an option)
1 cup coconut milk (regular or light)
2 tbl butter or earth balance


Melt butter in a soup pot over medium heat. Add onion, curry powder, and cumin and stir for three minutes. Add pumpkin and apple and cook until the pumpkin is soft, stirring occasionally. Add broth and bring to a boil. Simmer for 15 minutes, then add coconut milk. Puree the soup in a blender or use an immersion blender right in the pot, and adjust seasoning with salt and pepper. Garnish with finely chopped cilantro and dab of plain yogurt and a crouton or two for crunch!. Enjoy with friends and family!

Sicilian Spicy Seafood Chowder (Our Winter Solstice Dish)

This tomato-based chowder tastes a bit like Creole jambalaya. Because the broth can be prepared one day ahead, the recipe is especially convenient for dinner parties.


3 tablespoons olive oil
1/2 cup chopped onion
1/2 cup chopped celery
1/2 cup chopped green bell pepper
3 large garlic cloves, minced
1/2 teaspoon dried basil
1/2 teaspoon dried thyme
1/2 teaspoon dried oregano
1/4 teaspoon dried crushed red pepper
2 1/2 cups bottled clam juice
2 8-ounce cans tomato sauce
1/4-cup orzo or rice
1/2 pound large shrimp, peeled, deveined
1/2 pound bay scallops, side muscles removed
2 6-ounce cans chopped clams
1 tablespoon chopped fresh parsley

Heat oil in heavy large pot over medium-heat. Add onion, celery, and green pepper; sauté until tender, about 5 minutes. Add garlic; sauté 1 minute. Add basil, thyme, oregano, and dried crushed red pepper; sauté 1 minute. Stir in bottled clam juice and tomato sauce; bring to boil. Reduce heat to medium-low and simmer until slightly thickened, about 30 minutes. (Broth can be prepared 1 day ahead. Refrigerate uncovered until cold, then cover and keep refrigerated. Rewarm over low heat before continuing.) Meanwhile, cook orzo in pot of boiling salted water until just tender but still firm to bite, stirring occasionally. Drain. Rinse under cold water until cool. Drain well.

Add shrimp and scallops to broth; simmer until shrimp are just opaque in center, about 3 minutes. Stir in cooked orzo and clams with juices; simmer until clams are just heated through. Divide chowder among 4 bowls. Sprinkle with parsley and serve. Makes 4 main course servings. From Bon Appetit.

Steamed Mussels in Tomato Broth

With fresh mussels increasingly available at supermarket fish counters, you can easily make this bistro favorite at home.

Makes 4 servings

1 teaspoon extra-virgin olive oil
4 cloves garlic, finely chopped
6 ripe plum tomatoes, cored and coarsely chopped
1 cup dry white wine ?3 pounds mussels, scrubbed and debearded (see Tip)
2 teaspoons chopped fresh parsley

1. Warm oil in a large pot with a tight-fitting lid over low heat. Add garlic and cook, stirring, until golden, about 3 minutes. Add tomatoes, increase the heat to high and stir for 1 minute more. Pour in wine and bring to a boil. ?2. Add mussels, cover and steam, occasionally giving the pan a vigorous shake, until all the mussels have opened, 3 to 4 minutes. Discard any that do not open. Transfer the mussels to a serving bowl. Spoon the broth over the mussels and sprinkle with parsley.

NUTRITION INFORMATION: Per serving: 267 calories; 6 g fat (1 g sat, 2 g mono); 64 mg cholesterol; 14 g carbohydrate; 28 g protein; 1 g fiber; 427 mg sodium.??Nutrition bonus: Selenium (146% daily value), Vitamin C (50% dv), Iron (45% dv), Potassium (17% dv).
1 Carbohydrate Serving
Exchanges: 1 vegetable, 4 very lean meat

TIP: To clean mussels, scrub them with a stiff brush under cold running water. Scrape off any barnacles using the shell of another mussel. Just before cooking, pull off the "beard" from each one. ?Discard any mussels with broken shells or any that do not close when tapped. Source: Eating

Slow-Cooker Black Bean-Mushroom Chil

From EatingWell: Winter 2004, The Essential EatingWell Cookbook (2004)

Black beans, earthy mushrooms and tangy tomatillos combine with a variety of spices and smoky chipotles to create a fantastic full-flavored chili. It can simmer in the slow cooker all day, which makes it perfect for a healthy supper when the end of your day is rushed.

10 servings, generous 1 cup each | Active Time: 25 minutes | Total Time: 6 1/4-9 1/4 hours


1 pound dried black beans, (2 1/2 cups), rinsed
1 tablespoon extra-virgin olive oil
1/4 cup mustard seeds
2 tablespoons chili powder
1 1/2 teaspoons cumin seeds, or ground cumin
1/2 teaspoon cardamom seeds, or ground cardamom
2 medium onions, coarsely chopped
1 pound mushrooms, sliced
8 ounces tomatillos, (see Ingredient Note), husked, rinsed and coarsely chopped
1/4 cup water
5 1/2 cups mushroom broth, or vegetable broth
1 6-ounce can tomato paste
1-2 tablespoons minced canned chipotle peppers in adobo sauce, (see Ingredient Note)
1 1/4 cups grated Monterey Jack, or pepper Jack cheese
1/2 cup reduced-fat sour cream
1/2 cup chopped fresh cilantro
2 limes, cut into wedges


Soak beans overnight in 2 quarts water. (Alternatively, place beans and 2 quarts water in a large pot. Bring to a boil. Boil for 2 minutes. Remove from heat and let stand for 1 hour.) Drain the beans, discarding soaking liquid.
Combine oil, mustard seeds, chili powder, cumin and cardamom in a 5- to 6-quart Dutch oven. Place over high heat and stir until the spices sizzle, about 30 seconds. Add onions, mushrooms, tomatillos and water. Cover and cook, stirring occasionally, until the vegetables are juicy, 5 to 7 minutes. Uncover and stir often until the juices evaporate and the vegetables are lightly browned, 10 to 15 minutes. Add broth, tomato paste and chipotles; mix well.
Place the beans in a 5- to 6-quart slow cooker. Pour the hot vegetable mixture over the beans. Turn heat to high. Put the lid on and cook until the beans are creamy, 5 to 8 hours.
Garnish each serving with cheese, a dollop of sour cream and a sprinkling of cilantro. Serve with lime wedges. Stovetop Variation: Total: 4 1/2 hours In Step 2, increase broth to 81/2 cups. Omit Step 3. Add the beans to the Dutch oven; cover and simmer the chili gently over low heat, stirring occasionally, until the beans are creamy to bite, about 3 hours.

Per serving : 306 Calories; 10 g Fat; 4 g Sat; 2 g Mono; 20 mg Cholesterol; 40 g Carbohydrates; 18 g Protein; 13 g Fiber; 415 mg Sodium; 735 mg Potassium

2 Carbohydrate Serving

Whole Grain Morning Glory Muffins
Makes 16

Whole wheat pastry flour combines with apples, raisins, carrots, coconut and walnuts in these nutritious and satisfying muffins.

1 1/3 cups whole wheat pastry flour
1/4 cup agave nectar read more about agave
1/4 cup packed natural brown sugar
1 1/2 teaspoons baking soda

1 teaspoon ground cinnamon
1/4 teaspoon salt
2 eggs
2/3 cup canola oil or for lower fat use 1/3 applesauce and 1/3 canola oil
1 teaspoon vanilla extract
1 Fuji apple, cored, peeled and diced
1/2 cup seedless raisins
1/2 cup grated carrots
1/4 cup plus 4 teaspoons dried flaked unsweetened coconut, divided 1/2 cup walnuts, finely chopped

Preheat oven to 350°F.

In a large bowl, mix together flour, cane sugar, brown sugar, baking soda, cinnamon and salt; break up any brown sugar lumps with your fingers or a wooden spoon. In a separate bowl, whisk together eggs, oil and vanilla, then add to flour mixture and stir just until combined. Add apples, raisins, carrots, 1/4 cup of the coconut and walnuts, and stir gently until well combined. Spoon batter into 16 paper-lined muffin tins, filling each about 2/3 full. Top evenly with remaining 4 teaspoons coconut and bake for 25 to 30 minutes, or until cooked through.

Per Serving (57g-wt.): 200 calories (110 from fat), 12g total fat, 1.5g saturated fat, 3g protein, 21g total carbohydrate (2g dietary fiber, 14g sugar), 25mg cholesterol, 170mg sodium

Crustless Speedy Veggie Quiche

These can easily be prepared in advance or the morning of they are so quick and easy!
1 10-ounce package frozen organic chopped spinach, thawed, drained well
1/2 sweet onion
1 cup fresh or frozen asparagus and/or
1 cup fresh or frozen broccoli

1/2 cup (about 2 ounces) grated Monterey Jack/ Chedder
4 eggs (Omega 3 eggs best)
1/2 cup 2 % plain greek yogurt
1/4 of feta cheese
2 slices of turkey bacon (crispy) (optional)1/2 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon ground nutmeg
1/8 teaspoon dried dillweed
Drizzle olive oil in heavy medium skillet over medium-high heat. Add onion and sauté until translucent, about 8 minutes. Add spinach, broccoli and asparagus and stir until spinach is dry, about 3 minutes. Cool slightly.

Preheat oven to 375°F. Lightly oil the 9 inch pie plate. Sprinkle both cheeses over bottom of crust. Top with veggie mixture. Beat eggs, yogurt,, salt, pepper, nutmeg and dillweed in large bowl to blend. Pour over veggies. Bake until filling is set, about 50 minutes. Cool slightly. Cut into wedges and serve.
Serves 6. You may use any variety of veggies in this recipe or add your own. Frozen organic veggies work great in this recipe.

Balsamic & Parmesan Roasted Cauliflower

From EatingWell: January/February 2008

Roasting isn't usually the first cooking method you think of for cauliflower but the results are quite delicious. The florets are cut into thick slices and tossed with extra-virgin olive oil and herbs. Wherever the flat surfaces come into contact with the hot roasting pan, a deep browning occurs that results in a sweet, nutty flavor.

4 servings, about 1 cup each | Active Time: 10 minutes | Total Time: 35 minutes


8 cups 1-inch-thick slices cauliflower florets, (about 1 large head; see Tip)
2 tablespoons extra-virgin olive oil
1 teaspoon dried marjoram
1/4 teaspoon salt
Freshly ground pepper to taste
2 tablespoons balsamic vinegar
1/2 cup finely shredded Parmesan cheese


1. Preheat oven to 450°F.

2. Toss cauliflower, oil, marjoram, salt and pepper in a large bowl. Spread on a large rimmed baking sheet and roast until starting to soften and brown on the bottom, 15 to 20 minutes. Toss the cauliflower with vinegar and sprinkle with cheese. Return to the oven and roast until the cheese is melted and any moisture has evaporated, 5 to 10 minutes more.


Per serving : 149 Calories; 10 g Fat; 3 g Sat; 6 g Mono; 7 mg Cholesterol; 10 g Carbohydrates; 7 g Protein; 4 g Fiber; 364 mg Sodium; 490 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 1/2 lean meat, 1 1/2 fat

Tips & Notes

* Tip: To prepare florets from a whole head of cauliflower, remove outer leaves. Slice off the thick stem. With the head upside down and holding a knife at a 45° angle, slice into the smaller stems with a circular motion—removing a “plug” from the center of the head. Break or cut florets into the desired size.

Chicken Curry with Fruit
Thank you Mrs. McBride , Mom of Kathleen :)
Tried and true great for large gatherings and even better the next day!


Whole Chicken
2 apples, sliced not peeled
2 onions, chopped
2 bananas, sliced
2 cups of chicken stock
2-4 tbs of curry


Mango chutney
Chopped celery
Chopped carrots
Cooked chopped egg whites

1) Bring whole chicken to a boil and cook until chicken is falling off bones. Remove and let cool. Remove meat from bones and set aside.

2) Sauté onions, apples and bananas in oil, butter or ghee, until cooked down.

3) Add 2 cups of chicken stock stir and simmer for 10 minutes, then add 2-4 tbs of curry to your taste and simmer for 25 minutes or until ready to serve. You can add more stock as needed.

4) Serve over basmati rice brown or white and top with condiments.

Great prepared a day or so in advance, give spices time to soak in.

Stuffed Acorn Squash

2 tablespoons of extra virgin olive oil
1 tbs of maple syrup
1/4 tsp of sea salt
1/4 tsp of allspice
1/4 tsp of ground cinnamon
6-8 Acorn or Baby Dumpling squash, cut in half seeds scooped out
Rice Medley
2 cups of Lundberg brown and wild rice blend, regular brown rice or quinoa
1 tsp of sea salt
2 tbs extra virgin olive oil
1 cup of diced sweet onions
1 cup of peeled and diced celery
1 cup baby spinach
2 tbs of finely chopped shallots
2 pippin, granny smith, or fuji apples, cut into small cubes
1/4 tsp of dried thyme
1/4 tsp dried sage
1/2 cup of dried cranberries, currants or raisins
1 cup of chopped pecans, or roasted pistachios
Cooked chicken/apple sausage by Haans (optional)

Preheat oven to 350 F. Combine the olive oil, allspice, salt, red pepper flakes and cinammon. Brush the insides of the squash with the spice mixture. Arrange the squash cut side down on the sheet pan and roast for 25-30 minutes, or until tender. Check them in 20 minutes, touching the top of the squash with your finger . If they are soft remove them from oven and cover with foil until ready to assemble.

While the rice is cooking, heat 2 tbs of olive oil in a sauté pan. Add the onion

with a pinch of salt and sauté for 5 minutes, until golden. Add the celery, crumble in the sausage, shallot and apples together and sauté another 3 minutes. Add the thyme , sage and cranberries and sauté 2 minutes more. Add nuts. Deglaze the pan with 2 tbs of water.

Add the cooked rice, stir in till blended. Salt to taste. To assemble, scoop the rice mixture into the squashes. Garnish with fresh thyme if available.

1) Slice squash in half, bake on lightly greased cookie sheet flesh down for 35-40 minutes until flesh is soft , turn over to further brown. Sprinkle with cinnamon or nutmeg, coat with butter to taste and a few drops of maple syrup. Set aside.

2) Cook rice per directions. Set aside.

3) In a pan heat olive oil , sauté apple , crumble cooked sausage and sauté, throw in dried cranberries and thyme, stir in cooked wild rice, add pecans and finely chopped baby spinach until spinach wilted. Salt and pepper toste.

4) Scoop out rice stuffing and add to squash serve with garnish of fresh thyme.

Baby Bok Choy and with Sesame and Ginger

4-6 heads of baby bok choy (about one pound)
1 1/2 tbs of brown rice vinegar
1 1/2 tbs of tamari
1 tb of mirin
1/2 teaspoon of maple syrup
1 tsp toasted sesame oil
1 tbs sesame oil
pinch of red pepper flakes
2 medium garlic cloves, minced
1 tbs of minced fresh ginger root
2 scallions, both white and green parts, sliced
squeeze of fresh lime juice
1 tbs of tasted sesame seeds

Trim the bases off the bok choy heads. Separate the bok choy into individual leaves and cut crosswise into bite size pieces keeping the stems and leaves separate.

Combine the vinegar, tamari, mirin, maple syrup, and toasted sesame oil in a bowl and set aside

Stir frying is very fast, so have everything ready to go

Preheat wok or sauté pan over high heat, add the sesame oil, and swirl to glaze the pan. Add the bok choy stems, red pepper flakes, ginger, garlic, and scallions. Stir fry for 30 seconds.

Add the sauce mixture and cook until thickened, about 1 minute. Add the bok choy leaves and continue to cook another 30 seconds, until the bok choy is just wilted.

Transfer bok choy to serving bowl, and the squeeze of lime, and sprinkle with sesame seeds. Serve immediately.

Bok choy is an Asian Cabbage, a staple in Chinese cuisine. It’s also a crucierfourous vegetable. That means it’ very very very good for you.

Roasted Rosemary Vegetables

2 pounds of root vegetables ( sweet potatoes, butternut squash, parsnips, turnips, carrots, celery, artichokes and asparagus) peeled and cut into 1/2 inch to 1 inch pieces the smaller the pieces the quicker they cook
1 head of garlic separated into cloves , peeled and squashed
1-2 tablespoons of extra-virgin olive oil or enough to cover veggies
Salt to taste
Sprinkle with dried or fresh rosemary

1) Heat oven to 400 degrees. Place the veggies in bowl and toss with olive oil, rosemary and salt.

2) Place the veggies in a roasting pan, do not crowd or layer

3) Roast the mixture for 35-40 minutes, stir every 15 minutes, after 30 minutes, scatter the garlic cloves in with the veggies. Continue stirring until veggies are tender and evenly browned.

4) Before serving, add a sprinkling of fresh chopped herbs or balsamic vinegar

Serves 6

Butternut Squash and Zucchini Soup

1/4 unsalted butter
8 ounces of coarsely chopped well washed leeks white part only (about 2 cups)
4 ounces coarsely chopped onions
3 ounces of grated carrots (about one cup)
1 small garlic clove cut into several pieces
1 teaspoon of sugar
1 1/2 pound of butternut squash, split and seeded
1 pound of trimmed zucchini, I don‚t peel mine if it‚s organic just slice it into large rings
5 cups of chicken stock
1 teaspoon of salt
1/2 teaspoon of cilantro
Yogurt/sour cream optional for a garnish

Preheat oven to 375
Melt butter in large deep pot with lid and add, leeks, onions, carrots and garlic
Toss then sprinkle with sugar over all and cover tightly. Sweat over lowest possible heat for 2o minutes. Do not allow to burn.

Place Butternut in foil lined pan and back until fork tender about 30-45 minutes

When the vegetables in the pot are cooked, add zucchini and 2 cups of chicken stock plus salt, cook uncovered over medium heat until zucchini is very soft, about 10 minutes.

Now if you have an immersion blender hand held you can scoop out butternut .squash and add to pot and mix all together. If not add all to food processor or blender, puree everything together.
Stir in balance of chicken stock and heat.

Serve with a dollop of yogurt and and cilantro on top.

I usually double the recipe and eat if for 2-3 days then freeze the rest.
Delicious served with hot corn muffins.

Cornbread Muffins with Corn Puree

1 1/2 cups of milk or buttermilk
2 eggs
2 tablespoons of melted butter
1 1/2 cups of yellow cornmeal
1/2 cup of whole wheat pastry flour
3 1/2 teaspoons of baking powder
1/2 teaspoon of baking soda
1 1/2 teaspoon of salt
3 cups of fresh or frozen corn kernels

Preheat oven to 450 degrees. Grease two 12 cup muffin tins. Set aside

Sift together cornmeal, flour , baking powder, baking soda and salt. Stir in buttermilk and then the eggs. Do not overmix. Add butter and corn, then stir just enough to blend. Fill prepared cups and bake 25 minutes. Makes 18-24 muffins depending on size.

Honey Roasted Pear Salad with Thyme Orange Dressing

1/3 cup of orange champagne muscat vinegar or apple cider vinegar and 2 tablespoons of fresh orange juice
1/3 cup of olive oil
1 large shallot, finely chopped
2 teaspoons of fresh thyme leaves

Pear and Salad

3 bunches of fresh thyme sprigs
4 ripe but firm Bartlett Pears about 2 1/2 pounds , halved and cored
1/4 cup of honey

1 head of butter lettuce, coarsely torn
4 ounces of baby arugula or mache
6 ounces of feta or blue cheese coarsely crumbled
1/2 cup of hazelnuts, toasted coarsely chopped

For dressing whisk all ingredients in small bowl to blend. Season dressing to taste with salt and pepper.

For Pears and Salad: Preheat oven to 400 F. Scatter thyme sprigs on rimmed baking sheet. Place pear halves cut side down, on work surface. Starting 1/2 inch from stem and leaving pear half intact, cut into scant 1/3 to 1/2 inch wide slices. Press pear gently to fan slices: place atop thyme sprigs. Drizzle pears with honey, sprinkle with salt and pepper. Bake until pears tender about 15 minutes. Let stand on baking sheet at least 30 minutes and up to 3 hours. Combine lettuce and arugula in bowl and toss to coat. Place bear alongside greens and garnish with hazelnuts.

Salad Nicoise

Serves 4

Our version of this Provencal specialty is perfect for a lunch or light dinner. Add a crusty baguette and a glass of wine and you'll be instantly transported to the Cote dasyure.

1/2 lb French green beans, trimmed
1 lb small new potatoes or sweet potatoes
6 cups green leaf lettuce, washed, dried and torn into large pieces
2–3 small ripe tomatoes, quartered
3 hard boiled eggs, peeled and quartered
1 can chunk light or albacore tuna
anchovies, as many as desired
Nicoise olives
Classic Vinaigrette
freshly ground black pepper

Lightly steam green beans, then plunge into ice water to cool. Drain and set aside. Cook potatoes just until tender, run under cold water to cool. Drain, cut into quarters and set aside. On a large platter or on individual plates, place lettuce in center then compose salad by arranging green beans, tomatoes, potatoes, egg, anchovies and olives in a eye-pleasing way. Place tuna in center, drizzle with vinaigrette. Season with black pepper.

Classic Vinaigrette*

Use this dressing on salads, as a marinade for warm cooked summer vegetables or drizzled on sandwiches.

Makes about 1 cup
2 TB finely minced shallots
1/4 cup shallot red wine vinegar
2 tsp Dijon mustard
3/4 cup extra virgin olive oil
salt and freshly ground black pepper
fresh or dried herbs—thyme, oregano, basil, or tarragon (optional)

Whisk together shallots, vinegar and mustard. Whisk in olive oil. Season with salt, pepper and herbs.

Spinach & Wild Rice Soup with Toasted Pumpkin Pesto 6

Serves 4

In this take on pesto, pumpkin seeds—which are toasted to bring out their nutlike flavor—replace the traditional pine nuts, and the sauce is dairy-free. Porcini mushrooms add a wonderful earthiness and depth of flavor, but you could use a cheaper dried mushroom instead; mushrooms simply labeled "wild mushroom," which would do quite nicely here.

1 cup wild rice
1 large onion, finely chopped
1 large carrot, halved lengthwise and thinly sliced crosswise
1/4 cup dried porcini mushrooms, coarsely broken up and rinsed
3 cloves garlic, minced
11/2 tsp salt

Artic Shar and Swiss Chard

Serves 4

A bed of greens makes a delicious accompaniment to Arctic char. Serve with brown rice or whole grain pasta if you like.


1 bunch Swiss chard
4 teaspoons extra virgin olive oil, divided
1/2 medium onion, thinly sliced
3 cloves garlic, thinly sliced
4 (4- to 6-ounce) Arctic char fillets, cut lengthwise in half
Pepper to taste
Juice of 1/2 lemon
1 teaspoon tamari
1 teaspoon toasted sesame oil


Wash chard well in a large basin of cold water. Drain well. Cut or strip leaves from the stems. Slice stems into 1/4-inch pieces and set aside in a bowl. Roughly chop leaves and set aside in a second bowl.

Heat 2 teaspoons of the oil in a large skillet over medium high heat. Add onion and garlic and cook until the onions are soft and translucent, 5 to 7 minutes. Reduce heat if onions are cooking too fast. Add chard stems, cover and cook 2 minutes. Stir in chard leaves, cover and cook 3 to 5 minutes, stirring frequently. Add 1 tablespoon water, if necessary, to create enough steam to cook greens quickly. When ready, greens should be wilted but still bright green.

Meanwhile, arrange fillets in a single layer on a large plate and season with pepper. Squeeze lemon juice over the top, then drizzle on the tamari and sesame oil. Turn pieces over to coat all surfaces.

Heat remaining 2 teaspoons oil in a skillet over medium high heat. Add char, arranging pieces in a single layer, and cook 2 to 3 minutes on each side, or until done. When char is done, arrange it on top of the chard and serve immediately.

Per serving (about 9oz/269g-wt.): 370 calories (230 from fat), 25g total fat, 5g saturated fat, 90mg cholesterol, 410mg sodium, 6g total carbohydrate (2g dietary fiber, 2g sugar), 29g protein

Barley Salad with Mint

Serves 4 to 6

Few foods say "spring" better than mint. The color, texture and flavors of red bell pepper, green onions, pearled barley and fresh mint and basil makes this a consummate spring salad that stands well on its own or served on half an avocado or papaya. It also works well as an accompaniment to grilled fish or barbecued tofu or tempeh. Ingredients with an asterisk (*) are available in the Whole Foods Market Family of Brands.

3 cups water
1 cup pearled barley
1/2 cup chopped green onions
1/2 cup diced red bell pepper
1/4 cup flat-leaf parsley leaves, chopped
1/3 cup basil leaves, chopped
2 tablespoons mint leaves, chopped
1/4 cup avocado oil or canola oil*
1 clove garlic, minced
1 to 2 tablespoons freshly squeezed lemon juice
Sea salt and freshly ground pepper


In a saucepan, combine water and barley. Bring to a boil, reduce heat to low and simmer until barley is tender, 40 to 45 minutes. Drain barley and set aside.

Place green onions, red pepper, parsley, basil and mint in a large bowl. Add cooked barley and toss to combine.

In a small bowl, whisk together oil, minced garlic and lemon juice. Season to taste with salt and pepper, then drizzle over barley salad, stirring to combine well. Taste and adjust seasoning with salt and pepper. Serve at room temperature or cold.

Per Serving (74g-wt.): 210 calories (90 from fat), 10g total fat, 1g saturated fat, 4g protein, 29g total carbohydrate (6g dietary fiber, 1g sugar), 0mg cholesterol, 200mg sodium

Creamy Asparagus Soup

Serves 4

Serve this delightful spring soup with crusty bread or top with homemade croutons.

1 tablespoon butter
1 large leek, white and light green parts only, cleaned and cut into 1-inch pieces
4 cups low-sodium chicken broth
1 medium Yukon gold potato, peeled and cut into 1-inch pieces
1 bunch asparagus (about 1 pound), woody stems snapped off and discarded, spears cut into 1-inch pieces
1/3 cup low-fat sour cream
Sea salt and ground pepper
2 tablespoons chopped chives

Melt butter in a medium pot over medium low heat. Add leeks and cook, stirring often, until tender, about 10 minutes. Add broth and potatoes and bring to a boil. Reduce heat to medium low, add asparagus and simmer gently until potatoes and asparagus are tender, 10 to 15 minutes. Remove pot from heat ad set aside to let cool slightly.

Carefully transfer soup to blender in batches and purée until smooth. Return soup to pot and bring to a boil. Remove from heat, whisk in sour cream and season with salt and pepper. Ladle soup into bowls, garnish with chives and serve.

Per serving (about 15oz/426g-wt.): 140 calories (50 from fat), 5g total fat, 2.5g saturated fat, 20mg cholesterol, 480mg sodium, 19g total carbohydrate (4g dietary fiber, 6g sugar), 5g protein

Spring Detox Broth

The green pigment in plants, chlorophyll, is structurally similar to the hemoglobin in the human body—the iron-containing element in blood. It increases red blood cell production and improves oxygenation, detoxification, and circulation. Be sure to eat several servings of fresh green vegetables every day during your detox. Try this super-cleansing broth and juice as a quick way to up your veggie intake.

Detox Broth: Add as many of these ingredients as you can into a large pot of filtered water: collards, Swiss chard, kale, mustard greens, cabbage, dandelion, Brussels sprouts, daikon radish, watercress, seaweed, shitake mushrooms, cilantro, garlic, leeks, fresh fennel, anise, fresh ginger, and turmeric. Boil until all ingredients are soft. You can make in a large batch and refrigerate for up to three days. ( I like to use an immersion blender once cooked )

Detox Juice: Juice the following together: Aloe vera juice (which can be found in most health food stores), apples, asparagus, beets (including greens), cabbage, carrot and carrot greens, celery, cucumbers, and parsley. You can also purchase vegetable juice from the store, but be sure that it has no added salt or chemicals.

Polenta & Vegetable Bake

This healthful and comforting vegetarian casserole is perfect on a cool night-or any time of year when you want to remember clear, brisk October evenings.

2 tablespoons extra-virgin olive oil
1 medium eggplant, diced
1 small zucchini, finely diced
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1/2 cup water
10 ounces baby spinach
1 1/2 cups prepared marinara sauce, preferably lower-sodium
1/2 cup chopped fresh basil
14 ounces prepared polenta, sliced lengthwise into 6 thin slices
1 cup shredded part-skim mozzarella, divided

1. Preheat oven to 450°F. Coat a 9-by-13-inch baking dish with cooking spray.

2. Heat oil in a large nonstick skillet over medium-high heat. Add eggplant, zucchini, salt and pepper and cook, stirring occasionally, until the vegetables are tender and just beginning to brown, 4 to 6 minutes. Add water and spinach; cover and cook until wilted, stirring once, about 3 minutes. Stir marinara sauce into the vegetables and heat through, 1 to 2 minutes. Remove from the heat and stir in basil.

3. Place polenta slices in a single layer in the prepared baking dish, trimming to fit if necessary. Sprinkle with 3/4 cup cheese, top with the eggplant mixture and sprinkle with the remaining 3/4 cup cheese. Bake until bubbling and the cheese has just melted, 12 to 15 minutes. Let stand for about 5 minutes before serving.

Makes 8 servings.
Per serving: 215 calories; 8 g fat (3 g sat, 4 g mono); 14 mg cholesterol; 27 g carbohydrate; 9 g protein; 6 g fiber; 670 mg sodium.

Easy Salmon Cakes

If you are trying to boost your intake of omega-3s, try this easy classic. It is a great way to use convenient canned (or leftover) salmon. The tangy dill sauce provides a tart balance.


3 teaspoons extra-virgin olive oil, divided
1 small onion, finely chopped
1 stalk celery, finely diced
2 tablespoons chopped fresh parsley
15 ounces canned salmon, drained, or 1 1/2 cups cooked salmon
1 large egg, lightly beaten
1 1/2 teaspoons Dijon mustard
1 3/4 cups fresh whole-wheat breadcrumbs
1/2 teaspoon freshly ground pepper
Creamy Cucumber Dill Sauce (recipe below)
1 lemon, cut into wedges

To Make:

1. Preheat oven to 450°F. Coat a baking sheet with cooking spray.
2. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and celery; cook, stirring, until softened, about 3 minutes. Stir in parsley; remove from the heat.
3. Place salmon in a medium bowl. Flake apart with a fork; remove any bones and skin. Add egg and mustard; mix well. Add onion mixture, breadcrumbs and pepper; mix well. Shape the mixture into 8 patties, about 2 1/2 inches wide.
4. Heat remaining 1 1/2 teaspoons oil in the skillet over medium heat. Add 4 patties and cook until the undersides are golden, 2 to 3 minutes. Using a wide spatula, turn them over onto the prepared baking sheet. Repeat with the remaining patties.
5. Bake the salmon cakes until golden on top and heated through, 15 to 20 minutes. Meanwhile, prepare Creamy Dill Sauce. Serve salmon cakes with sauce and lemon wedges.

Makes 4 servings.
323 calories per serving; 13 g total fat (1 g sat, 4 g mono); 133 mg cholesterol; 24 g carbohydrate; 32 g protein; 7 g fiber; 672 mg sodium. From

Creamy Cucumber Dill Sauce

To make ahead: The sauce will keep, covered, in the refrigerator for up to 2 days. This is also wonderful served with a simple roasted or poached salon filet as well.

1 cup nonfat plain yogurt
2 scallions, finely chopped
1 tablespoon lemon juice
3 tablespoon finely chopped fresh dill or parsley
1 half finely chopped , peeled and seeded cucumber
pinch of cayenne
Freshly ground pepper to taste

To Make:

Combine ingredients in a small bowl and mix well.

Makes about 1/2 cup.
18 calories per tablespoon; 2 g total fat (0 g sat, 0 g mono); 2 mg cholesterol; 2 g carbohydrate; 0 g protein; 0 g fiber; 50 mg sodium.

Curried Carrot & Apple Soup

This colorful soup is both simple and delicious. Use apples that cook up soft; McIntosh are great.

Prep time: 15 minutes
Start to finish: 1 hour
To make ahead: The soup will keep, covered, in the refrigerator for up to 2 days or in the freezer for up to 3 months.


1 tablespoon olive oil
1 large onion, chopped (2 cups)
1 stalk celery, finely chopped
1 tablespoon curry powder
5 large carrots, peeled and thinly sliced (3 cups)
2 large McIntosh or other apples, peeled and coarsely chopped (3 cups)
1 bay leaf
4 1/2 cups reduced-sodium chicken broth
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
2 tablespoons low-fat plain yogurt for garnish (optional)
1 tablespoon chopped fresh parsley, dill or basil for garnish (optional)

To make:

1. Heat oil in a large saucepan or medium soup pot over medium heat. Stir in onion and celery; cook until the onion is softened and translucent, 8 to 12 minutes; do not brown.

2. Stir in curry powder, then add carrots, apples and bay leaf. Stir well over medium heat for 2 minutes, then add broth and salt. Bring the mixture to a low boil, then reduce the heat to low. Cover tightly and simmer until the carrots and apples are tender, 20 to 25 minutes.

3. Remove bay leaf. Using a large slotted spoon, transfer the soup solids to a food processor, adding about 1/2 cup of the broth; process to a smooth puree. Pour the puree back into the soup. Reheat and season with pepper. Serve piping hot, garnishing each serving, if you like, with a dab of yogurt and a sprinkle of fresh herbs.

Makes 8 servings, generous 3/4 cup each.
Per serving: 90 calories; 3 g total fat (1 g sat, 1 g mono); 2 mg cholesterol; 15 g carbohydrate; 3 g protein; 3 g fiber; 154 mg sodium. From

Cheryl's Pumpkin Raisin Cookies

Original recipe yield: 3 to 4 dozen.

Reduced sugar, whole wheat version of cake like pumpkin cookie


1/2 cup shortening ( I like earth balance)
1/2 cup packed brown sugar
1 egg
1 teaspoon vanilla extract
1 cup solid pack pumpkin puree
2 cups whole wheat flour
1 teaspoon baking soda
1/4 teaspoon salt
2 1/2 teaspoons pumpkin pie spice
1 teaspoon ground cinnamon
1/2 teaspoon of ground ginger
1/2 cup chopped walnuts
1 cup raisins


1. Preheat oven to 350 degrees F (175 degrees C). Grease cookie sheets.

2. In a medium bowl, cream the shortening and sugar until smooth. Add the egg, and vanilla; mix until fluffy. Stir in the pumpkin. Sift together the flour, baking soda, salt, pumpkin pie spice, and cinnamon; stir into the pumpkin mixture. Finally, stir in the raisins and walnuts.

3. Drop cookie dough by heaping spoonfuls onto the prepared cookie sheets. Bake for 10 to 12 minutes in the preheated oven, cookies should be light brown around the edges. Brush with the spice glaze, and transfer to racks to cool.

Overnight Oatmeal

You can assemble it in the slow cooker in the evening and wake up to a bowl of hot, nourishing oatmeal. Serve this porridge with your choice of toppings, such as brown sugar, maple syrup or yogurt.
Slow-cooker time: 7-8 hours

8 cups water
2 cups steel-cut oats
1/3 cup dried cranberries
1/3 cup dried apricots, chopped
1/4 teaspoon salt, or to taste

To Make:
Combine water, oats, dried cranberries, dried apricots and salt in a 5- or 6-quart slow cooker. Turn heat to low. Put the lid on and cook until the oats are tender and the porridge is creamy, 7 to 8 hours.
Steel-cut oats, sometimes labeled "Irish oatmeal," look like small pebbles. They are toasted oat groats—the oat kernel that has been removed from the husk—that have been cut in 2 or 3 pieces. Do not substitute regular rolled oats, which have a shorter cooking time, in the slow-cooker oatmeal recipe. From Eating Well.

Recipes this month from

Vegetable Curry

Serves 4

Although the ingredient list for this dish may look daunting, most of it is made up of the spices used to flavor the curry sauce. The seasonings are actually included in most commercial curry powders, so if you are pressed for time or lack some of the individual spices on hand, you can make this dish with 2 to 3 tsp of mild store-bought curry powder.

2 3/4 cups water
1 cup brown rice
1 TB Whole Foods Organic Extra Virgin Olive Oil
1 large onion, coarsely chopped
1 TB minced ginger
3 garlic cloves, minced
3/4 tsp cumin
3/4 tsp turmeric
1/2 tsp cinnamon
1/2 tsp ground coriander
1/2 tsp fennel seeds
1/2 tsp salt
3/4 pound sweet potatoes, peeled and cut into 1" chunks
3 cups cauliflower florets
2 large carrots, thinly sliced
1 medium zucchini, thinly sliced
2 cans (8 oz each) no-salt-added tomato sauce
1 TB creamy peanut butter
1 cup plain nonfat yogurt (optional)

Prep Time: 1 hour

1. In large pot, bring 2 cups of water to a boil. Add brown rice, reduce heat to a simmer, cover and cook until rice is tender and water is absorbed, 40 to 45 minutes.
2. Meanwhile, in large nonstick skillet, heat oil over medium heat. Add onion, ginger and garlic, and cook, stirring frequently, until onion is translucent, about 7 minutes.
3. Stir in cumin, turmeric, cinnamon, coriander, fennel seeds and salt, and cook until fragrant, about 2 minutes. Stir in sweet potatoes, cauliflower and remaining 3/4 cup water, cover and cook until cauliflower and sweet potatoes are almost tender, about 10 minutes.
4. Add carrots, zucchini and tomato sauce, cover and cook, stirring occasionally, until vegetables are tender, about 10 minutes. Stir in peanut butter until smooth.
5. Spoon vegetables over rice, dollop with yogurt (if using) and serve.

Nutrition Info
Per Serving: 437 calories, 8.1g total fat, 1.2g saturated fat, 4g monounsaturated fat, 1.6g polyunsaturated fat, 10g dietary fiber, 14g protein, 81g carbohydrate, 1mg cholesterol, 405mg sodium
Good source of: fiber, potassium, beta-carotene, vitamin C

White Turkey Chili

We love this "non-red" chili made with tomatillos, green chiles and white beans. The optional toppings add fresh color and bright flavor.

Serves 6–8

2 lb turkey breast and thigh (ground or bite-sized pieces)
1 TB olive oil
1 green bell pepper, diced
1 medium onion, chopped (about 1 cup)
1 tsp ground coriander
2 TB ground cumin
1 tsp oregano
11/2 tsp. sea salt
1 bay leaf
1 ca (28 oz) tomatillos, drained and chopped
4 oz (1 can) diced green chiles
1 small jalapeño, seeded and finely sliced
2 cups chicken broth
3 cups (cooked) Great Northern beans

Optional Toppings
chopped cilantro
grated Monterey Jack
sour cream

In a large heavy-bottomed saucepan or pot, brown turkey meat (use a few tablespoons of olive oil if using only breast) over medium-high heat. Drain and set aside. Heat olive oil over medium heat and sauté peppers and onions until softened but not browned. Add browned turkey, coriander, cumin, oregano and salt. Stir well to combine. Add remaining ingredients, except white beans, reduce heat and simmer, uncovered, 45–50 minutes. Gently stir in beans and cook for another 30 minutes. Garnish individual bowls with optional toppings.

Nutrition Info
Per Serving (435g-wt.): 390 calories (110 from fat), 12g total fat, 2.5g saturated fat, 9g dietary fiber, 36g protein, 34g carbohydrate, 75mg cholesterol, 430mg sodium.

Green Apple and Butternut Squash Casserole


A delicious and unexpected combination of flavors, this easy to prepare casserole is one of our seasonal favorites. The toasted pecan and breadcrumb topping adds a bit of crunch to the velvety soft texture of baked apples and butternut squash.

Serves 6
2 Granny Smith green apples, peeled and cored
olive oil spray
3 TB organic butter, divided
2 TB extra virgin olive oil
1 small butternut squash, peeled and cut into 1-inch pieces
1 small yellow onion, chopped
1 large stalk celery, chopped
2 cups mushrooms, cleaned and cut into quarters
sea salt to taste
freshly ground black pepper to taste
Fresh thyme to taste, optional
1/2 cup breadcrumbs
1/2 cup toasted chopped pecans, optional

Preheat oven to 400°F. Cut apples into quarters and then each quarter into quarters again. Spray a medium baking dish with olive oil cooking spray and set aside. Melt one tablespoon butter with the olive oil in a large skillet over medium-high heat. Sauté squash, onion, celery and mushrooms with a pinch of sea salt for 10 minutes, stirring often. Cover the pan and cook for 5 to 10 minutes over medium-low, stirring occasionally, until squash is just tender.

Meanwhile, melt the remaining two tablespoons of butter in a saucepan. Add the breadcrumbs, stirring to coat well and set aside. To the pan with the squash, add the apples, thyme, salt and pepper to taste. Continue to sauté for 5 to 10 more minutes, or until apples are just tender. Transfer vegetables and any pan juices to prepared pan. Sprinkle breadcrumbs over the top. Bake for 10 to 15 minutes or until breadcrumbs are golden-brown. For extra crunch, garnish with toasted pecans before serving.

Nutrition Info
Per Serving (181g-wt.): 260 calories (160 from fat), 18g total fat, 5g saturated fat, 4g protein, 23g total carbohydrate (4g dietary fiber, 7g sugar), 15mg cholesterol, 470mg sodium. Source:

Quinoa with Tofu and Asparagus

Serves 4

1 tsp olive oil
2 tsp garlic, minced
1 cup red onion, finely diced
1/2 cup sun-dried tomatoes, julienned
2 cup vegetable stock
2 TB fresh lemon juice
1 cup quinoa, rinsed
1 TB lemon zest
1/2 tsp freshly ground black pepper
1/2 lb organic extra-firm tofu (vacuum packed)
1/2 lb asparagus, cut into 11/2 inch lengths
1/2 cup toasted cashews

Cut tofu into 1/2 inch cubes. Heat olive oil over medium heat. Sauté garlic and onion 1 minute. Add sun-dried tomatoes and sauté 1 minute. Add vegetable stock, lemon juice, quinoa, lemon zest, black pepper and tofu. Cover and simmer 15 minutes. Place asparagus on top, cover and continue cooking 5 more minutes. Sprinkle with toasted cashews.

Nutrition Info
Per serving (12 oz): 435 calories, 17g fat (3g saturated), 24g protein, 48g carbohydrates, 40mg cholesterol, 325mg sodium. Source:

Cool Weather Miso Soup

21/2 cups of water
1/2 cup sliced carrots
1/2 cup sliced kale
1 green onion, sliced finely
1 - 3" strip wakame seaweed
1 TB barley miso (2 year, unpasteurized variety)

Cut the wakame into small pieces. Bring water to a boil, add carrots and wakame, and simmer for 15 minutes. Add kale and cook 5 minutes, then add green onion and simmer briefly. Turn off the heat, and dissolve miso into the soup, by stirring it through a strainer.

Wakame, Mushroom, and Broccoli Sauté

The mildly sweet flavor of wakame, which is a good source of dietary fiber and potassium, combines with chewy mushrooms and crunchy broccoli in this Asian inspired medley. After being soaked then sautéed, the fronds of wakame become silky with a hint of chewiness. Delicious served over udon noodles or brown rice.
Serves 4

3 tsp sesame oil
2 cloves garlic, minced
1 yellow onion, chopped
1/2 cup dried wakame (dulse or arame may substitute), rinsed and soaked for 10–15 minutes in warm water or until soft, drained
3 tsp tamari, divided
11/4 cup water, divided
1 cup broccoli florets
2 cups mushrooms, sliced
2 tsp kuzu, dissolved in 3 teaspoons water (optional)
11/2 TB sesame seeds, toasted

Heat sesame oil on medium heat in medium skillet and sauté garlic until golden. Add onion and sauté until opaque, about 10 minutes. Cut wakame into bite-size pieces and add to skillet. Sauté wakame for about 5 minutes, adding a bit of water if needed to prevent sticking. Sprinkle with 2 teaspoons tamari and add 3/4cup water. Simmer, covered, for 15 minutes. Add broccoli, mushrooms, and remaining 1 teaspoon tamari and 1/2 cup water. Simmer, covered, for 4 minutes or until broccoli is bright and tender. Remove lid and simmer for a few more minutes to thicken. If mixture needs to be thickened further, turn heat to low and add dissolved kuzu. Stir until thickened. Serve over udon or soba noodles or brown rice garnished with sesame seeds.

Nutrition Info
Per Serving (3.5 oz-wt.): 90 calories (50 from fat), 6g total fat, 1g saturated fat, 3g protein, 9g total carbohydrate (2g dietary fiber, 2g sugar), 0mg cholesterol, 320mg sodium.Source:


2 tablespoons olive oil
1 large onion, thinly sliced
5 teaspoons curry powder
1/4 teaspoon cayenne pepper
3 14-ounce cans vegetable broth
1 large bunch or 2 small bunches Swiss chard, tough stalks removed, coarsely chopped (about 12 cups)
1 pound red lentils (about 2 1/4 cups)
1 15-ounce can garbanzo beans (chickpeas), drained
Plain yogurt

Heat oil in heavy large saucepan over medium-high heat. Add onion; sauté until golden, about 13 minutes. Mix in curry and cayenne. Add broth and chard. Increase heat; bring to boil. Add lentils and garbanzos; reduce heat to medium.
Cover; simmer until lentils are tender, stirring twice, about 10 minutes. Divide stew among bowls. Top with yogurt.
Makes 6 servings.
Source: Bon Appetit Magazine

Pasta with Kale, White Beans & Almonds

This dish is packed with non-dairy calcium. Look for tender young kale or Russian kale in your market.

8 ounces of whole-wheat small tubular pasta (added whole wheat pasta, the info below reflects for regular pasta)
1 bunch kale (14 ounces)
2 tablespoons olive oil
2 cloves garlic, minced
1 tablespoon anchovy paste
3/4 teaspoon salt
1/4 teaspoon cayenne pepper
2 cups canned white beans, rinsed and drained
1/2 cup sliced almonds

1. In large pot of boiling water, cook pasta according to package directions. Drain, reserving 3/4 cup pasta cooking water.

2. Separate kale leaves and stems. Shred leaves and thinly slice tender part of stems.

3. In large skillet, heat oil over low heat. Add garlic and cook 2 minutes or until soft. Add anchovy paste and sliced kale stems, and cook, stirring occasionally, 2 minutes or until crisp-tender. Add kale leaves, salt, and cayenne and cook, stirring occasionally, 5 minutes or until tender.

4. Add beans, almonds, and reserved pasta cooking water, and bring to a boil. Add pasta, toss until heated through and serve.

Nutritional Information
Per serving: 422 calories, 15g total fat, 1.8g saturated fat, 9.1g monounsaturated fat, 2.5g polyunsaturated fat, 10g dietary fiber, 19g protein, 59g carbohydrate, 2mg cholesterol, 784mg sodium.
Good source of: beta-carotene, calcium, fiber, folate, indoles, iron, lutein & zeaxanthin, magnesium, potassium, quercetin, thiamin, vitamin C, vitamin E.

Servings 4
Prep time 20 minutes

Sicilian-Style Toasted Quinoa
Rinsing the quinoa and then toasting it gets rid of the green, raw, and slightly bitter taste this grain can have.

1/3 cup sun-dried tomatoes (not oil-packed)
1 cup boiling water
2 tablespoons olive oil
1 medium red onion, finely chopped
2 cloves garlic, minced
8 cups shredded Swiss chard (1 pound)
3/4 teaspoon salt
2 cups quinoa, rinsed and drained
1/2 teaspoon pepper
1/2 cup salted dry-roasted sunflower seeds
1/3 cup golden raisins
1/3 cup grated Parmesan cheese

1. In a small bowl, combine sun-dried tomatoes and boiling water. Let stand until softened, about 20 minutes. (Timing may vary depending upon dryness of tomatoes.) When softened, thinly slice.

2. In large nonstick skillet, heat 1 tablespoon of oil over medium heat. Add onion and garlic, and cook, stirring frequently, 5 minutes or until onion is lightly browned. Add Swiss chard, sprinkle with 1/4 teaspoon of salt, and cook, stirring frequently, 5 to 7 minutes or until chard is tender.

3. Meanwhile, in large nonstick skillet, heat remaining 1 tablespoon oil over medium heat. Add drained quinoa and cook, stirring constantly, 5 minutes or until lightly golden. Add 4 cups water, pepper, and remaining 1/2 teaspoon salt and bring to a boil. Reduce to a simmer, cover, and cook 12 to 15 minutes or until quinoa is tender.

4. Transfer mixture to large bowl. Stir in sunflower seeds, raisins, Parmesan, Swiss chard mixture, and sun-dried tomatoes. Toss with a fork to combine.

Nutritional Information
Per serving: 587 calories, 23g total fat, 3.9g saturated fat, 8.6g monounsaturated fat, 8g polyunsaturated fat, 9.6g dietary fiber, 20g protein, 81g carbohydrate, 7mg cholesterol, 859mg sodium.
Good source of: fiber, folate, iron, lutein & zeaxanthin, magnesium, potassium, selenium, vitamin B6, vitamin C, vitamin E, vitamin K, zinc.

Servings 4
Prep time 45 minutes

Lentil, Goat Cheese & Beet Salad

Substitute watercress and/or fresh spinach for the mixed greens.

3 cloves garlic, minced
1-1/2 teaspoons grated lemon zest
1 teaspoon dried tarragon
3/4 teaspoon salt
1-1/2 cups lentils, rinsed and picked over
1/3 cup fresh lemon juice
4 teaspoons olive oil
4 teaspoons Dijon mustard
1 red bell pepper, diced
1-1/2 cups diced cooked beets
6 cups mixed greens
1/2 cup crumbled goat cheese or feta cheese (2 ounces)
2 tablespoons coarsely chopped pecans

1. In medium saucepan, combine 3 cups of water, the garlic, lemon zest, tarragon, and salt, and bring to a boil over high heat. Add lentils, reduce to a simmer, cover, and cook 25 minutes, or until lentils are firm-tender. Drain any liquid remaining.

2. In medium bowl, combine lemon juice, oil, and mustard. Add lentil mixture, bell pepper, and beets, tossing until well coated.

3. Serve lentil mixture on a bed of greens and sprinkle with goat cheese and pecans.

Nutritional Information
Per serving: 402 calories, 12g total fat, 3g saturated fat, 5.9g monounsaturated fat, 1.7g polyunsaturated fat, 26g dietary fiber, 26g protein, 54g carbohydrate, 7mg cholesterol, 758mg sodium.
Good source of: beta-carotene, copper, fiber, folate, iron, magnesium, potassium, thiamin, vitamin B6, vitamin C.

Servings 4
Prep time 50 minutes

Mushroom, Root Vegetable & Barley Soup
The earthy flavors of root vegetables and mushrooms give this soup its rich flavor without the addition of any meat.

1 tablespoon olive oil
1 onion, finely chopped
3 cloves garlic, minced
3 carrots, halved and thinly sliced
2 parsnips (5 ounces each), halved and thinly sliced
1 sweet potato (8 ounces), peeled and cut into 1/2-inch chunks
8 ounces mushrooms, thickly sliced
1 cup canned crushed tomatoes
3/4 teaspoon salt
1/2 teaspoon dried rosemary
1/3 cup quick-cooking barley

1. In large saucepan or Dutch oven, heat oil over medium heat. Add onion and garlic, and cook 7 minutes, stirring frequently, until onion is lightly browned.

2. Add carrots, parsnips, and sweet potato, and cook 5 minutes, stirring frequently, until carrots are crisp-tender. Add mushrooms and cook 3 minutes, until they begin to soften.

3. Stir in tomatoes, salt, rosemary, and 6 cups of water and bring to a boil. Add barley, reduce heat to a simmer, cover, and cook until barley is tender, about 15 minutes.

Nutritional Information
Per serving: 244 calories, 4.1g total fat, 0.6g saturated fat, 2.6g monounsaturated fat, 0.5g polyunsaturated fat, 6g dietary fiber, 6g protein, 48g carbohydrate, 0 mg cholesterol, 486mg sodium.
Good source of: beta-carotene, fiber, manganese, potassium.

Tangerine & Avocado Salad

Cool, refreshing, and luscious, feel free to add cherry tomatoes for added flavor and texture (and lycopene).

3 tablespoons fresh lime juice
4 teaspoons honey
1 tablespoon balsamic vinegar
1/2 teaspoon salt
1/8 teaspoon cayenne pepper
6 tangerines
1 Hass avocado, halved and thinly sliced crosswise
3 tablespoons toasted sunflower seeds

1. In large bowl, whisk together lime juice, honey, vinegar, salt, and cayenne.

2. With a vegetable peeler, peel 3 long strips from 1 tangerine. Cut strips into 1/8" matchsticks. Peel tangerines and separate into segments. Cut segments crosswise into 2 or 3 pieces. 3. Add avocado and tangerines to bowl, toss to combine. Chill until serving time.

4. Sprinkle with sunflower seeds just before serving.

Nutritional Information
Per serving: 194 calories, 11g total fat, 1.5g saturated fat, 5.5g monounsaturated fat, 2.9g polyunsaturated fat, 5.8g dietary fiber, 3g protein, 26g carbohydrate, 0mg cholesterol, 299mg sodium.
Good source of: fiber, thiamin, vitamin B6, vitamin C, vitamin E, folate, magnesium, potassium.

Servings 4
Prep time 20 minutes

Coconut Tofu with Spicy Pineapple Sauce (Dairy-Free, Gluten-Free, Vegan)

Firm tofu is marinated in pineapple juice and tamari, coated in coconut and then quickly browned in fragrant coconut oil for this wonderful tropical vegetarian dish. A pineapple sauce accented with spicy chili paste makes this a great weekend treat or a fun dish to enjoy with friends.

Serves 2 as an entrée or 4 as a side dish

12 oz extra firm tofu
1 cup pineapple juice, drained from 2O oz can of crushed pineapple
3 TB crushed pineapple (use remaining pineapple in smoothie or freeze)
1/4 cup + 1 TB tamari
2 TB coconut oil
1 cup unsweetened, unsulfured shredded coconut
2 TB apricot preserves
1 tsp rice vinegar
1/2 tsp chili paste, optional or to taste

Drain tofu and place on cutting board. Starting on the short side of the block, slice tofu into 1⁄2-inch thick slices, about 10 total. Lay slices on a double layer of paper towels, and then place another layer of towels on top. Let tofu drain for about 5 minutes.

While tofu is draining, make the marinade by mixing 3/4 cup of the reserved pineapple juice with 1/4 cup of the tamari. Place in large shallow container. Add drained tofu to marinade in a single layer, let marinate 20 minutes and then drain quickly on paper towels.

Heat a large, nonstick skillet over medium heat and add 1 tablespoon of coconut oil. Spread coconut out evenly on a flat dinner plate. Coat half of the tofu slices on all sides with coconut, patting it on with your hand as necessary to help it stick. Place slices in pan in heated oil, and cook over medium heat until browned on first side, about 2–3 minutes. Carefully turn each slice over when coconut has browned, and then continue cooking until browned on second side, an additional 2 minutes. Remove slices and repeat with second batch of tofu slices, browning them in the remaining 1 tablespoon of coconut oil.
To make the sauce, mix the remaining 1/4 cup of pineapple juice, 2 tablespoons of apricot preserves, 1 tablespoon of tamari, 3 tablespoons of drained crushed pineapple and 1 teaspoon of rice vinegar together in a bowl. Add chili paste as desired for spice and additional flavor.

Serve coconut tofu warm, with dipping sauce.

Nutrition Info:

Serves 2 as an entrée:

Per serving (396g-wt.): 500 calories (270 from fat), 30g total fat, 20g saturated fat, 23g protein, 42g total carbohydrate (5g dietary fiber, 16g sugar), 0mg cholesterol, 810mg sodium

Serves 4 as a side dish:
Per serving (198g-wt.): 250 calories (140 from fat), 15g total fat, 10g saturated fat, 12g protein, 21g total carbohydrate (3g dietary fiber, 8g sugar), 0mg

Navel Orange and Fennel Salad (Dairy-Free, Vegan)

Colorful and crunchy—the sweetness of the oranges is a tasty contrast to the sharp clean taste of the raw fennel.

Serves 4

3 large navel oranges, peeled and sliced into rounds, then placed in a small bowl
1 medium fennel bulb, top stalk removed
1 small red onion, peeled and thinly sliced
2 cups arugula, washed and dried
1/2 cup sliced almonds
4 TB orange juice
1/3 cup tablespoons extra virgin olive oil
salt and pepper

Drain off any juice from oranges to use for the dressing. Cut fennel bulb in half so it lies flat, and then very thinly slice into half moons. Toss with orange slices and red onion. Divide arugula on 4 salad plates and place mixture on top. Sprinkle with sliced almonds. In a small bowl, whisk together orange juice and olive oil. Season and pour over salads.

Nutrition Info

Per serving (269g-wt.): 320 calories (210 from fat), 23g total fat, 3g saturated fat, 7g dietary fiber, 5g protein, 27g carbohydrate, 0mg cholesterol, 320mg sodium

Barley Risotto with Kale

Serves 4

We've taken poetic license here in calling this dish a risotto, but aside from barley instead of rice, it has all the components of a risotto and makes a wonderful accompaniment to hearty stews and roasted poultry. The turmeric called for is there for color, to mimic the saffron-based hue of a traditional Milanese risotto.

1 small onion, finely chopped
1 tsp olive oil
1 cup pearled barley
23/4 cups water
1 tsp salt
1/2 tsp turmeric (optional)
1 package (10 ounces) frozen chopped kale or spinach, thawed
1/2 cup grated Parmesan cheese
1/2 tsp pepper
2 tsp unsalted butter, cut up

Prep Time: 50 minutes

1. In a medium saucepan, heat oil over low heat. Add onion and saute five minutes until golden brown. Add barley, stirring to coat.
2. Stir in water, salt, and turmeric, and bring to a boil. Reduce to a simmer, cover and cook, stirring occasionally, for 25 minutes or until barley is almost tender.
3. Stir in kale and cook 10 minutes or until barley is tender. Remove from heat; stir in Parmesan, pepper, and butter.

Nutrition Info:

Per Serving: 289 calories, 7.8g total fat, 3.9g saturated fat, 2.6g monounsaturated fat, 0.7g polyunsaturated fat, 9.7g dietary fiber, 12g protein, 45g carbohydrate, 15mg cholesterol, 830mg sodium
Good source of: fiber, beta-carotene, thiamin, riboflavin, niacin, vitamin B6, vitamin C, vitamin K, copper, iron, magnesium, potassium, selenium, zinc, indoles, lutein, quercetin, LLC. Used with permission.

Asparagus & Lentil Salad with Tomato-Lemon Dressing
Serves 6

Asparagus and lentils, packed with folate (folic acid), make a delicious salad when tossed in a tomato-lemon dressing. The wasabi in the dressing adds a pleasingly "hot" note to this room temperature salad.

1 cup lentils
2 pounds asparagus, trimmed and cut into 1" lengths (5 cups)
1 can (5.5 oz) spicy tomato-vegetable juice
3 TB fresh lemon juice
2 TB organic extra virgin olive oil
1 TB organic Dijon mustard
1 TB prepared wasabi paste
3/4 tsp salt
1 pint cherry tomatoes, halved
1 large red onion, diced
8 cups shredded spinach

Prep Time: 25 minutes

1. In large pot of boiling salted water, cook lentils 15 minutes. Add asparagus to pot and cook 2 to 3 minutes or until asparagus are crisp-tender and lentils are tender.
2. Meanwhile, in large bowl, whisk together tomato-vegetable juice, lemon juice, oil, mustard, wasabi paste, and salt. Add lentil mixture, toss well. Cool to room temperature, add tomatoes, onion, and spinach and toss again.

Nutrition Info:

Per Serving: 217 calories, 5.6g total fat, 0.8g saturated fat, 3.5g monounsaturated fat, 0.8g polyunsaturated fat, 15g dietary fiber, 14g protein, 32g carbohydrate, 0mg cholesterol, 490mg sodium
Good source of: beta-carotene, thiamin, riboflavin, vitamin B6, vitamin C, vitamin E, folate, magnesium, potassium, quercetin, lutein & zeaxanthin, LLC. Used with permission.

Roasted Salmon with Cucumber Dill Dressing

Serves 4

Dill Yogurt/Cucumber Dressing:
1 English (seedless) cucumber (about 1 pound) , bite size pieces
1 teaspoon kosher salt
1 cup low-fat plain yogurt
2 teaspoons roughly chopped fresh dill, (about 2 fronds), plus more fronds for garnish
1 tablespoon of lemon juice
1/2 teaspoon of Dijon mustard (optional)
1/2 teaspoon finely grated orange zest
Pinch cayenne pepper (optional)
Freshly ground black pepper

1 1/12 pound center cut salmon filets
1/4 teaspoon each, chives, tarragon, parsley (chopped)
Olive oil

Freshly ground black pepper, dash of tumeric

Preheat the oven to 425 degrees F.

Lightly sprinkle the salmon all over with chopped fresh herbs and rub in slightly to coat evenly with olive oil and tumeric. Season salmon with salt and pepper and place on a very lightly oiled oven-proof nonstick pan or on foil. Roast the salmon, skin side down for 10-12 minutes. To serve, serve the salmon garnished with the Yogurt dill dressing.

Broccoli and Roasted-Walnut Soup

Created by Michel Nischan
From the April, 2005 issue of O, The Oprah Magazine
Serves 4
This is health in a bowl and flavor in abundance. "Walnuts and caramelized onions really dig each other," chef Michel Nischan says, "and they take the broccoli to a whole new place." He cooks the nuts in a salty-sweet mix of molasses and tamari, a form of soy.

1 cup walnut halves
1/4 cup molasses
2 Tbsp. tamari or soy sauce
2 Tbsp. grapeseed or rice oil
1/4 cup chopped onion
3 cups organic vegetable broth
1 medium Yukon gold potato, peeled and thinly sliced
1 pound broccoli
1/8 tsp. grated fresh nutmeg
Sea salt and freshly ground pepper
1/4 cup reduced-fat sour cream (or greek yogurt)

Preheat oven to 350°F. In a small saucepan, combine walnuts, molasses and tamari; bring to a boil. Reduce heat and simmer 5 minutes; drain nuts well in a sieve set over a bowl. Spread walnuts on a baking rack coated with cooking spray set over a cookie sheet. Bake until browned, 8 to 10 minutes. Remove and let cool.

In a large saucepan, heat oil over medium heat. Add onion and sauté until softened, about 1 minute. Add vegetable broth and potato; bring to a simmer. Meanwhile, remove florets from broccoli. With a vegetable peeler, peel broccoli stems and cut into 1/4-inch-thick slices. Add all broccoli to saucepan and bring to a boil. Reduce heat to low and simmer until vegetables are tender, 12 to 15 minutes.

In a blender or food processor, puree broccoli mixture in batches until smooth. Return puree to saucepan; add nutmeg and salt and pepper to taste. Bring soup to a simmer; remove from heat and whisk in sour cream. Divide soup among warmed bowls and garnish with roasted walnuts.

Avocado Spinach/Mache Salad with Citrus
My absolute favorite salad!!

Dairy-Free, Gluten-Free, Vegan
Serves 4

The sweet tangy citrus flavor of naval orange is nicely balanced by creamy avocado in this bright baby spinach salad. Toasted pumpkin seeds add a savory crunch, while an orange-based dressing keeps your taste buds energized.

2 small ripe avocadoes, peeled and sliced
1 large naval orange, peeled, pith removed, and chopped
2 cups baby spinach leaves with 2 cups of mache greens
1/2 small red onion, thinly sliced
1/2 cup toasted pumpkin seeds

1/4 cup of rice vinegar or champagne vinegar ( or Trader Joes Orange Muscat Champagne Vinegar)
1/2 cup extra-virgin olive oil
Juice of one orange and one lemon
1 TB of agave nectar or honey
1 TB poppyseeds or toasted sesame seeds
salt and pepper to taste

Toss salad ingredients together in a serving bowl. Whisk together the dressing ingredients and pour over salad, toss and serve.

Pumpkin and Blueberry Tart

Created by Michel Nischan
From the April, 2005 issue of O, The Oprah Magazine
Serves 10
A cross between a pumpkin pie and a blueberry tart, this delicious dessert eliminates the pastry cream (eggs, heavy cream, cornstarch, processed sugar) and replaces it with pumpkin, vanilla, honey and cinnamon.


10 1/2 Tbsp. unsalted butter
1 1/2 cups all-purpose flour, plus more for dusting
3 Tbsp. raw sugar
1/4 tsp. salt
1 large egg, beaten
Or use Whole foods frozen whole wheat frozen pie shells

2 cups preserved pumpkin or pumpkin pie filling
1/2 tsp. ground cinnamon
2 1/2 cups fresh blueberries
1/4 cup local honey
1/4 vanilla bean, split
1 Tbsp. chopped fresh mint leaves
1 mint sprig for garnish

To make pastry: Place butter in freezer for 15 minutes. In a large bowl, whisk flour, sugar and salt to combine. Using the large holes of a grater, grate butter into flour mixture; combine until they form a coarse meal. Drizzle with egg, and stir with a fork until dough forms. Shape dough into a ball, then divide into four equal pieces. Place each portion of dough on a lightly floured work surface and flatten with the palm of your hand to blend; gather dough up and repeat. Gather all dough together into a ball and press into a disc; wrap and refrigerate until firm enough to roll, about 30 minutes.

On a lightly floured work surface, with a floured rolling pin, roll dough into a 13-inch circle. Drape dough over rolling pin and ease into an 11-inch tart pan with removable bottom. Gently press dough against sides of pan and trim excess by running rolling pin over rim; refrigerate 20 minutes.

Preheat oven to 475°F. Line tart shell with foil and fill with dried beans or pie weights. Bake until edge begins to brown, about 15 minutes. Remove foil and beans. Bake until bottom of shell is golden brown, 3 to 5 minutes; let cool on rack 15 minutes.

To make filling: Reduce oven temperature to 350°F. Spoon pumpkin into tart shell and spread evenly. Sprinkle with cinnamon and top with blueberries in a single layer. Bake 6 to 7 minutes; let cool.

Cinnamon, Pumpkin and Blueberry Oatmeal

Created by Michel Nischan
From the April, 2005 issue of O, The Oprah Magazine
Serves 2
Eat your oatmeal! That's a pleasure when it's pumped up with pumpkin, berries and cinnamon (and served with orange juice).

1 cup steel-cut oats
1/4 tsp. salt
1/2 cinnamon stick
1/4 cup preserved pumpkin or pumpkin pie filling
1/4 cup fresh blueberries

In a medium saucepan, bring 4 cups water to a boil. Stir in oats, salt, and cinnamon stick. Reduce heat slightly and boil 10 minutes, stirring occasionally. Reduce heat to low and simmer 30 minutes; stir frequently until oatmeal thickens.

Stir pumpkin into oatmeal; divide between two warm bowls and top each with blueberries.

I also add canned pumpkin to Arrowhead wild rice pancakes with blueberries, oh so yummm!!

Macadamia-Crusted Mahi-mahi
Adapted from Canyon Ranch Cooks - Serves 4

I made this recently and it was amazing. The sauce was a bit time consuming and had a number of steps but well worth it if you have the time. This is not a 30 minute meal!

For the pineapple sauce
1 teaspoon butter
3 tablespoons finely minced onion
1/2 cup diced fresh pineapple
1/4 cup frozen concentrated pineapple juice
1 1/2 tablespoons rice vinegar
1 teaspoon peeled, minced ginger
1 1/2 cups vegetable stock
1 vanilla bean
1/2 teaspoon low-sodium tamari sauce
Pinch cayenne pepper
For the mahi-mahi
4 4-ounce mahi-mahi fillets
Salt and pepper to season
1/4 cup all-purpose flour
2 beaten egg whites
1/4 cup crushed macadamia nuts

1. Preheat the oven to 400°F. In a medium sauté pan, melt butter over low heat. Add onion and cook until translucent. Add pineapple and cook until browned, about 15 to 20 minutes. Add pineapple juice and rice vinegar and cook for 5 to 10 minutes, or until thick and golden.

2. Add ginger and vegetable stock and bring to a boil. Add vanilla bean, tamari sauce, and cayenne pepper and simmer for 15 to 20 minutes. Remove vanilla bean. Purée mixture and set aside.

3. Season fish with salt and pepper. Dredge each fillet in flour, then in egg whites and nuts. Place in a greased baking dish and bake for 10 to 15 minutes, or until fish is cooked through.

4. Serve each fish fillet with 1/4 cup caramelized pineapple sauce.
Nutrients per serving calories 230; protein 17g; carbohydrates 15g; fiber 1g; fat 12g; cholesterol 139mg; sodium 275mg
AARP Magazine

Sweet Pepper and Black Bean Salad

Serves 8–10 / Sweet bell peppers are loaded with vitamins, including more than twice the vitamin C of an orange.
3 15-ounce cans black beans, drained and rinsed
1/2 cup chopped red bell pepper
1/2 cup chopped yellow bell pepper
1/2 cup chopped green bell pepper
1/2 cup chopped red onion
1/2 cup chopped jicama
1/2 cup corn kernels

Cilantro Dressing
1/4 cup fresh lime juice
1/4 cup extra-virgin olive oil
1 teaspoon sea salt
1/4 teaspoon black pepper
1 clove garlic, minced
1/2 cup chopped fresh cilantro

1. Combine all salad ingredients (black beans through corn kernels) in a large bowl.
2. Combine all dressing ingredients in a blender and blend until smooth. Pour dressing over salad and toss until evenly coated.
FUNctional Kitchen is provided by James Rouse, ND, and Debra Rouse, ND.

Broccoli Sprout and Arugula Salad with Blackberries, Papaya, and Almonds
Serves 4

The blackberry-citrus dressing unites sweet papaya with spicy arugula and broccoli sprouts. For a milder salad, substitute frisée or mesclun for some of the arugula.

1/4 cup fresh grapefruit juice
2 tablespoons all-fruit blackberry preserves
2 tablespoons flaxseed oil
1 tablespoon extra-virgin olive oil
Salt and pepper, to taste
4 ounces broccoli sprouts
6 cups baby arugula leaves (about 3 ounces)
1 cup cubed papaya
1/2 cup chopped almonds
1 cup fresh or frozen and thawed blackberries
1. In a small bowl, combine grapefruit juice, blackberry
preserves, flaxseed oil, and olive oil. Whisk together until well blended and slightly thickened. Season with salt and
pepper, and set aside.
2. In a large bowl, combine broccoli sprouts, arugula, papaya, and almonds; toss with just enough dressing to lightly coat. Refrigerate remaining dressing.
3. Divide greens among four serving plates. Top with blackberries and serve.

Braised Baby Bok Choy with Ginger and Garlic
Serves 4

1 cup low-sodium vegetable broth
1 tablespoon unsalted butter
1 clove garlic, minced
1 1/2 teaspoons minced fresh ginger
1 pound baby bok choy, rinsed, drained, and sliced lengthwise
1 teaspoon toasted sesame oil
Sea salt and freshly ground black pepper (optional)
1. Bring broth, butter, garlic, and ginger to a simmer in a large heavy skillet. Arrange bok choy evenly in skillet, cover, and simmer until tender, about 5 minutes. Using tongs, transfer bok choy to a serving dish, cover, and keep warm.
2. Bring the liquid to a boil and simmer until reduced to about 1/4 cup. Stir in toasted sesame oil and pour mixture over bok choy. Season with sea salt and pepper, if desired.

Recipe provided by James Rouse, ND, the creator of Optimum Wellness and The Fit Kitchen,
PER SERVING: 60 cal, 64% fat cal, 5g fat, 2g sat fat, 14mg chol, 3g protein, 3g carb, 1g fiber, 107mg sodium

Carrot-Apple Slaw with Cranberries and Pumpkin Seeds
Serves 8

A fantastic alternative to mayonnaise-based slaws, this colorful side dish is full of vitamins, fiber, and heart-healthy unsaturated fat. Serve cold or at room temperature.

1/2 cup dried cranberries
1/2 cup fresh orange juice, divided
1 Granny Smith apple, unpeeled, cored, and shredded
1 pound carrots (about 4 large), peeled and shredded
1/2 small red onion, thinly sliced
3 tablespoons chopped fresh cilantro
1/2 cup raw, unsalted pumpkin seeds, toasted
3 tablespoons extra-virgin olive oil
Freshly ground black pepper
1. In a small bowl, combine dried cranberries with 1/4 cup orange juice;
set aside.
2. In a large bowl, toss apple with remaining 1/4 cup orange juice. Mix in carrots, red onion, cilantro, and pumpkin seeds.
3. Drain cranberries, reserving juice. Add cranberries to apple-carrot mixture.
4. Whisk together reserved orange juice and olive oil. Pour dressing over slaw. Toss well to combine, and season to taste with black pepper.

PER SERVING: 136 cal, 39% fat cal, 6g fat, 1g sat fat, 0mg chol, 2g protein, 20g carb, 3g fiber, 41mg sodium

Crustless Quiche with Shallots and Spinach
Serves 8-10

Flavorful shallots enhance this hearty lunch or supper dish. Shallots contain quercetin, an anticancer agent, as well as vitamins A and B6.
1 tablespoon olive oil
1/2 cup chopped shallots
1/2 cup turkey bacon (about 5 slices), cut crosswise into 1/4-inch strips
2 cups baby spinach leaves
1/2 teaspoon chopped fresh rosemary
6 medium eggs
3 medium egg whites
1/4 cup low-fat (1 percent) milk
1/4 cup shredded low-fat Swiss cheese
Dash sea salt (optional)
Dash pepper (optional)
1. Preheat oven to 350º. Coat a pie dish or cast-iron skillet with olive oil cooking spray.
2. In a large skillet, heat olive oil over medium-high heat. Add shallots and cook for about 3 minutes, stirring occasionally. Add turkey bacon and continue to cook until bacon is slightly browned. Add spinach leaves and cook until wilted. Stir in rosemary, then remove from heat.
3. In a medium bowl, whisk together eggs, egg whites, and milk. Stir in cheese. Add salt and pepper, if desired.
4. Transfer shallot-spinach mixture to prepared pie dish and distribute evenly. Pour egg mixture on top. Bake for about 35 minutes or until quiche is firmly set in the center.

Basil-Coconut Curry with Tofu

Serves 4 / Coconut milk, curry spices, and basil marry beautifully in this delicious one-dish lunch or supper.

Basil-Coconut Sauce
1 cup chopped fresh basil leaves
1/2 medium jalapeño pepper, seeded and finely chopped, or 1 pinch cayenne pepper
3/4 cup regular or light coconut milk
1/4 cup low-sodium vegetable broth
1 tablespoon low-sodium soy sauce or tamari
1 tablespoon fresh lemon juice
1 teaspoon minced fresh ginger
1 teaspoon curry powder
2 teaspoons brown sugar
Dash of salt
2 teaspoons olive oil, divided
1 pound reduced-fat firm tofu, drained and cubed
1 tablespoon low-sodium soy sauce or tamari
1 cup broccoli florets
1 medium red bell pepper, seeded and chopped
2 cups hot cooked rice or rice noodles
1/2 cup slivered almonds, toasted

1. In a medium bowl, whisk together all sauce ingredients (basil through salt) until well combined. (This can be made ahead and refrigerated up to two days.)
2. In a large wok or sauté pan, heat 1 teaspoon olive oil over medium-high heat. Add tofu and soy sauce or tamari and stir-fry about 2 minutes. Flip tofu and stir-fry another 2 minutes, until tofu starts to brown. Flip tofu again, cook a few more minutes, and then remove from pan and set aside.
3. In the same wok or pan, add remaining 1 teaspoon of olive oil, broccoli, and red bell pepper. Stir-fry about 3 minutes. Add tofu and stir in basil-coconut sauce. Reduce heat to medium and cook about 3 more minutes. Serve over hot rice or noodles, garnished with slivered almonds.

FUNctional Kitchen is provided by James Rouse, ND, and Debra Rouse, ND.

PER SERVING: 434 cal, 47% fat cal, 24g fat, 9g sat fat, 0mg chol, 20g protein, 39g carb, 6g fiber, 330mg sodium

Carrot Salad with Almond Butter Dressing

Dairy-Free, Vegan
Enjoy the vibrant, sweet flavor of this inventive take on the common version of carrot and raisin salad. Almond butter combines with lime juice, tamari and agave nectar to coat the carrots, red bell pepper, cilantro and raisins. A delightfully different side for any summer outing.

Serves 4

* 2 large carrots, peeled
* 1 red bell pepper, thinly sliced
* 1/4 cup minced fresh cilantro
* 1/2 cup raisins
* 1/4 cup creamy almond butter
* 1 TB fresh lime juice
* 11/2 TB tamari
* 1 tsp agave nectar
* pinch red pepper flakes

Using a box grater, shred carrots and place in a large bowl. Add bell pepper, cilantro and raisins. In a small bowl whisk together almond butter, lime juice, tamari, agave and pepper flakes. Add dressing to carrot mixture and mix thoroughly. Allow to marinate for 1/2 hour and serve cold or at room temperature.

Nutrition Info:
Per serving (106g-wt.): 190 calories (90 from fat), 10g total fat, 1g saturated fat, 4g protein, 25g total carbohydrate (2g dietary fiber, 14g sugar), 0mg cholesterol, 330mg sodium

Quinoa Salad with Chicken, Grapes and Almonds
Low-Sodium, Dairy-Free, Gluten-Free

Quinoa's slightly nutty flavor is a marvelous complement to the classic combination of chicken, grapes and almonds. A simple white wine vinaigrette combines with rotisserie chicken (or leftover grilled or poached chicken) in this delightfully simple recipe. Add the almonds to the salad just before serving to keep them crisp and firm.

Serves 4–6

* 11/3 cups quinoa
* salt to taste
* 1/2 cup sliced almonds
* 2 TB white wine vinegar
* Pepper to taste
* 2 TB olive oil
* 2 cups cooked chicken, shredded
* 11/2 cups green grapes, quartered

Rinse quinoa under cold running water and drain. Bring 2 cups water to a boil. Stir quinoa and a pinch of salt into water. Reduce heat, cover and simmer for 15 to 20 minutes, until quinoa is tender and all the liquid is absorbed. Uncover and let cool.

Toast the almonds in a dry skillet over low heat for 3–5 minutes, until lightly browned and fragrant.

For the vinaigrette, whisk vinegar and salt and pepper to taste in a large bowl. Slowly add the oil, whisking well. Add the quinoa and toss with two forks to combine. Add chicken and grapes. Toss well, taste and adjust seasoning, adding more vinegar if desired. Add toasted almonds just before serving and garnish with whole grapes if desired. Serve at room temperature.

Nutrition Info:
Per serving (142g-wt.): 330 calories (110 from fat), 13g total fat, 1.5g saturated fat, 21g protein, 34g total carbohydrate (4g dietary fiber, 7g sugar), 40mg cholesterol, 140mg sodium.

Shrimp & Grape Salad
Dairy-Free, Gluten-Free

Plump shrimp and sweet grapes in a light vinegar and mayonnaise dressing lend just the right touch of casual refinement to a backyard al fresco meal or upscale picnic outing. Serve with chilled sliced tomatoes, white sparkling wine and crusty bread with butter.

Serves 4–6

* 1 TB extra virgin olive oil
* 1 lb medium shrimp, peeled with veins removed
* 1/2 tsp garlic granules
* sea salt to taste
* 3/4 cup celery, minced
* 1/4 cup fresh chives, minced
* 1 cup green, seedless grapes, halved
* 1 TB white wine vinegar
* 1 TB high heat sunflower or safflower oil (or any light-flavored, expeller-pressed oil)
* 1 TB mayonnaise
* 1 tsp agave nectar
* freshly ground pepper to taste

Heat olive oil in a skillet over medium heat. Add shrimp, garlic powder and salt. Sauté until shrimp are just pink and cooked through. Transfer shrimp and pan juices to a bowl. Refrigerate just until cooled.

Add celery, chives and grapes to shrimp.

In a small bowl, whisk the vinegar, oil, mayonnaise, agave nectar and salt to taste. Toss into shrimp. Before serving grind fresh black peppercorns over the top.

Nutrition Info:
Per serving (155g-wt.): 190 calories (80 from fat), 9g total fat, 1.5g saturated fat, 19g protein, 8g total carbohydrate (less than 1g dietary fiber, 5g sugar), 140mg cholesterol, 280mg sodium.

Oven-Fried Zucchini Sticks

Yield: 4 servings
Active Time: 20 minutes
Total Time: 30 minutes
Ease of preparation: Easy

Every bit as good as the restaurant-appetizer version no deep fryer required.

Canola oil cooking spray
1/2 cup whole-wheat flour
1/2 cup all-purpose flour
2 tablespoons cornmeal
1 teaspoon salt
1/2 teaspoon freshly ground pepper
1 1/2 pounds zucchini (about 3 medium), cut into 1/2-by-3-inch sticks
2 egg whites, lightly beaten

Preheat oven to 47F. Coat a large baking sheet with cooking spray. Combine flours, cornmeal, salt and pepper in a large sealable plastic bag. Dip zucchini in egg white, shake in the bag to coat, and arrange, not touching, on the baking sheet. Coat all exposed sides with cooking spray. Bake on the center rack for 7 minutes. Turn the zucchini and coat any floury spots with cooking spray. Continue to bake until golden and just tender, about 5 minutes more. Serve hot.

Per serving: 108 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 22 g carbohydrate; 6 g protein; 4 g fiber; 427 mg sodium. 1 1/2 Carbohydrate Serving.

Grilled Shrimp in Lettuce Leaves with Serrano-Mint Sauce
Recipe courtesy Bobby Flay Food

Prep Time: 15 minutes
Cook Time: 10 minutes
Yield: 4 servings

1 pound large shrimp (about 36), peeled and deveined
3 tablespoons canola oil
Salt and freshly ground pepper
12 leaves green curly leaf lettuce
Serrano-Mint Sauce, recipe follows
Chili oil, for drizzling, optional
Fresh cilantro leaves

Preheat the grill to medium-high. In a large bowl, toss shrimp in oil and season with salt and pepper. Grill the shrimp for 1 to 2 minutes on each side or until just cooked through. Be careful not to overcook the shrimp, or they will be tough and rubbery. Remove from the grill.

Place about 3 shrimp in each lettuce leaf. Drizzle with the Serrano-Mint Sauce and with a little chili oil, if desired. Sprinkle with a few cilantro leaves. Roll up the lettuce leaves, and eat immediately.

Serrano-Mint Sauce:
1 cup tightly packed mint leaves, plus more for garnish
1 serrano chile, chopped
4 cloves garlic, chopped
1 (1-inch) piece fresh ginger, peeled and chopped
1 teaspoon sugar
1/4 cup white wine vinegar
2 tablespoons fish sauce (or light soy sauce)

Place all ingredients, except for salt, in a blender. Pulse until smooth. Season, to taste.

Pan Seared Summer Squash with Fresh Basil & Lemon Vinaigrette

Thick rounds of summer squash seared in a piping hot pan — cast iron is best — until just blackened, then tossed with a fragrant fresh basil and lemon vinaigrette.

Serves 4

* 3 TB extra virgin olive oil
* 2 TB lemon juice
* 1 tsp lemon zest
* 2 TB fresh basil, chopped
* 1/4 tsp sea salt
* 2 large green zucchini

Make the vinaigrette: In a small bowl, mix together the olive oil, lemon juice, lemon zest, fresh basil and salt.

Make the zucchini: Slice the zucchini into large rounds. Warm a 10-inch skillet (cast iron is best) until very hot. Place the zucchini in pan and sear over high heat, until blackened, 2–3 minutes. Flip onto other side and sear additional 2–3 minutes, until both sides are blackened.

Place zucchini on a large platter. Spoon vinaigrette over zucchini. Serve warm. Source:

Squash & Tomato Basil Salsa

A unique, end-of-season salsa made from fresh grape tomatoes, squash and basil in a light vinaigrette. Works equally well with tofu, salmon or the protein of your choice.

Serves 6

* 20 red and yellow grape tomatoes
* 1/2 medium zucchini, (approx 3/4 cup diced)
* 1/2 medium yellow squash*, (approx 3/4 cup diced)
* 1 TB extra-virgin olive oil
* 2 tsp champagne vinegar
* 1/4 tsp salt
* 1/8 tsp ground black pepper
* 1/4 cup fresh basil, julienne (thinly sliced)

*all zucchini can be used in place of yellow squash

Quarter the tomatoes lengthwise. Dice the zucchini and yellow squash into 1/4-inch small pieces. Combine the tomatoes and squash. Add the oil, vinegar, salt and pepper and mix well. Fold in the fresh basil.

Let sit for about 30 minutes before using to allow the flavors to develop.

Nutrition Info

Per serving (88g-wt.): 35 calories (25 from fat), 2.5g total fat, 0g saturated fat, 1g protein, 3g total carbohydrate (1g dietary fiber, 2g sugar), 0mg cholesterol, 105mg sodium. Source:

Balsamic Marinated Chicken served with Grilled Peaches, Sweet Onions & Rosemary

Skinless chicken breasts, marinated in balsamic vinegar and maple syrup, are grilled along with sweet onions and halved peaches, all crowned with fresh rosemary. Delicious.

Serves 6

* 3 whole skinless, boneless chicken breasts, split
* 2 TB balsamic vinegar
* 1 TB maple syrup
* 4 TB olive oil
* 1 tsp salt
* 1/4 tsp ground black pepper

* 6 ripe, firm peaches, cut in half, pit removed
* 2 large sweet onions, cut into 1/4" thick rings
* 4 TB orange juice
* 2 TB olive oil
* 2 TB finely chopped fresh rosemary plus 6 sprigs for garnish
* salt to taste

Rinse and pat chicken breasts dry. Place in a large mixing bowl. Combine the balsamic vinegar, maple syrup, olive oil, salt and pepper and pour over chicken. Turn pieces of chicken to coat thoroughly with marinade. Cover tightly and refrigerate for at least 2 hours or overnight. Turn chicken several times.

Prepare a charcoal grill or heat a gas grill to medium-high heat. Toss peaches and onion rings with orange juice, olive oil and rosemary. Season with salt to taste. Remove chicken from marinade and grill about 5 minutes per side, until cooked through. Grill peaches and onions until tender and slightly charred. Serve chicken with peach halves and generously top with grilled onions. Garnish each portion with fresh rosemary sprig.

Nutrition Info:

Per serving (245g-wt.): 280 calories (140 from fat), 16g total fat, 2.5g saturated fat, 15g protein, 21g total carbohydrate (3g dietary fiber, 14g sugar), 35mg cholesterol, 420mg sodium. Source:

Corn And Tomato Salad With Cilantro Dressing

Improv: Substitute chopped red or yellow bell peppers for the tomatoes in the salad; try basil instead of cilantro in the dressing.
Combine in large bowl:
3 cups fresh corn kernels (cut from about 6 small ears of corn)
5 medium tomatoes, halved, seeded, chopped
2/3 cup finely chopped red onion
In blender, purée until smooth:
1/4 cup olive oil
1/4 cup chopped fresh cilantro
2 tablespoons chopped fresh mint
2 tablespoons white wine vinegar
1 tablespoon fresh lime juice
2 teaspoons (packed) golden brown sugar
1 garlic clove
Salt and pepper

Just before serving, pour dressing over corn mixture and toss.
Makes 6 servings

Vegetable Kebabs

The beauty of this recipe is that each type of vegetable is cooked on its own skewer for even grilling. The tangy vinaigrette brings out the natural sweetness in the fresh summer vegetables.

For vinaigrette:
- 1/2 cup white-wine vinegar
- 1 tablespoon balsamic vinegar (preferably white)
- 1 large garlic clove, minced
- 1 1/4 teaspoons sugar
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cup olive oil

For vegetables:
- 1 lb small zucchini, cut crosswise into 3/4-inch-thick slices
- 1/4 cup olive oil
- 1 1/2 teaspoons salt
- 3/4 teaspoon black pepper
- 3/4 lb cherry tomatoes
- 1 lb baby eggplant (about 4 inches long), cut crosswise into 3/4-inch-thick slices
- 10 oz cremini mushrooms, trimmed
- 2 yellow bell peppers, cut into 1 1/2-inch pieces
- 1 large red onion, cut into 1 1/2-inch pieces

Special equipment: 18 (12-inch) metal or wooden skewers (soaked in warm water 30 minutes if wooden)

Make vinaigrette: Whisk together all vinaigrette ingredients in a glass measure until combined.

Skewer and grill vegetables: Toss zucchini in a large bowl with 2 teaspoons oil, 1/4 teaspoon salt, and 3/4 teaspoon black pepper. Repeat with remaining vegetables, working with 1 type at a time and keeping each batch separate. Thread vegetables onto skewers (thread zucchini and eggplant horizontally through slices so cut sides will lie flat on grill; leave about 3/4 inch between tomatoes, mushrooms, bell peppers, and onions), using 3 skewers per type of vegetable and not mixing vegetables on any skewer.

Prepare grill for cooking over medium-hot charcoal (moderate heat for gas).
Grill kebabs in 2 batches on lightly oiled grill rack, covered only if using gas grill, turning over once, until vegetables are tender (vegetables, except tomatoes, should be lightly browned; tomatoes should be blistered and shriveled), 6 to 10 minutes (timing will vary among vegetables).

Transfer skewers as cooked to a platter and, if desired, remove vegetables from skewers. Drizzle with some of vinaigrette and serve remaining vinaigrette on the side.

Cooks' notes:
- Vegetables can be threaded onto skewers 1 day ahead and chilled, covered.
- If you aren't able to grill outdoors, you can broil vegetable skewers in 2 batches on oiled rack of a broiler pan 4 to 6 inches from preheated broiler, turning over once, until golden, about 6 minutes per batch.
Makes 8 servings

Cocoa-Banana Frozen Dessert

The flavors in this simple dessert remind us of beach fare – frozen bananas on a stick coated with chocolate. This is a healthier version that you can whip up in no time. It contains no added sugar or dairy and is very versatile. Improvise by adding different flavors. Make this a few hours before you plan to serve - it's best when just frozen. Any leftovers will keep for a couple of weeks in the freezer.
- 4 very ripe bananas
- 2 tablespoons pure unsweetened cocoa powder
- 1 teaspoon pure vanilla extract
- 2 tablespoons real maple syrup

1. Peel the bananas and place in a blender or food processor along with the cocoa powder.
2. Add the vanilla extract and the maple syrup.
3. Blend till very smooth. Pour into individual custard cups or small bowls and freeze until just frozen.


Spicy Black Bean and Sausage Chili

Serves 4–6

1 TB canola oil
1 large onion, chopped
1 medium green bell pepper, seeded and diced
1 bottle (16 oz) Frontera Chipotle Salsa or Tangy Two Chile Salsa
12 oz all-natural, fully-cooked chicken sausage, thinly sliced
3 cups (cooked) black beans, drained
one 28-oz can fire-roasted diced tomatoes, undrained
Garnishes: Crumbled tortilla chips, chopped fresh cilantro, chopped green onions, sour cream, or shredded Monterey Jack or Chihuahua cheese

Heat the oil in a large deep pan over medium. Add the onion and cook until light brown, about 7 minutes. Stir in green pepper and cook 1 minute. Stir in the Frontera Salsa, sausage, beans and tomatoes. Simmer over medium-low heat, stirring often, for about 30 minutes.

Serve in warm bowls topped with garnishes of your choice.

Nutrition Info

Per Serving (340g-wt.): 220 calories (60 from fat), 7g total fat, 3g saturated fat, 8g dietary fiber, 16g protein, 27g carbohydrate, 30mg cholesterol, 920mg sodium

- Rick Bayless, Chef of Frontera Grill/Topolobampo

Organic Yellow Split Peas with Garlic and Basil

Serves 4

2 cups dried organic yellow split peas
1/3 cup organic extra virgin olive oil, plus additional for drizzling
1 large onion, diced
sea salt
freshly ground black pepper
6 cloves garlic, minced
1/2 cup chopped basil leaves
drained plain yogurt
Wash and pick over the peas. Place in a pot, cover with 2–3 inches cold water and bring to a boil. Reduce to medium-low heat and cook, covered, stirring frequently, until completely soft and a purée is formed, about 1 to 1 1/2 hours.

Heat the oil in a heavy-bottomed soup pot over medium-high heat. Sauté the onions with salt and pepper until soft, 5–7 minutes. Add the garlic and sauté another minute to release the aromas. Pour in the peas, reduce heat to low and cook until mixed and heated through. Adjust seasoning with salt and pepper. Stir in the basil, place in serving bowl and drizzle with additional olive oil. Serve hot with an aromatic rice or room temperature spread on toasts or crackers. Top with a dollop of drained, plain yogurt.

- Rick Bayless, Chef of Frontera Grill/Topolobampo

Baked Barley-Almond Pilaf with Kale

A delightful dish for barley lovers. Don't let the mountains of kale fool you - it all cooks down to a reasonable amount.

Serves 6

1 TB sesame oil
1 large purple onion, finely chopped
1 cup pearled barley, rinsed
1/4 cup tomato paste
1 tsp chili powder (optional)
sea salt, to taste
ground pepper, to taste
12 cups kale, shredded (not packed)
4 cups water
1/4 cup slivered almonds, toasted
Preheat oven to 350ºF.

In a large oven-proof skillet or Dutch oven, heat oil over medium heat. Add onion and cook for about five minutes or until onion is tender. Stir in barley and cook one minute, stirring to coat.

Add tomato paste, chili powder, salt and pepper. Add the kale, stirring for 5 to 7 minutes or until kale begins to shrink. Add water and bring to a boil. Cover and transfer to oven.

Bake 45 minutes or until barley is tender and most of the water is absorbed. Adjust seasonings to taste and stir in the almonds.

Nutrition Info

Per serving (12oz/332g-wt.): 170 calories (50 from fat), 6g total fat, 0.5g saturated fat, 7g protein, 28g total carbohydrate (8g dietary fiber, 6g sugar), 0mg cholesterol, 170mg sodium

Quinoa with Oyster Mushrooms and Adzuki Beans

Serves 4 to 6

1 TB olive oil
1/2 cup thinly sliced carrots
3 stalks of green onion, chopped
1/2 oz dried oyster mushrooms ( 1/4 cup)
2 cups veggie broth or water
2 cups cooked adzuki beans, drained and rinsed
1 cup quinoa, washed and drained
salt, to taste
ground black pepper, to taste
Crushed the oyster mushrooms slightly and remove the tough stems. Sauté carrots, onions, and mushrooms for 3 minutes. Add broth, beans and quinoa. Season to taste with salt and pepper. Bring to a boil. Reduce heat to low and simmer for 15 to 20 minutes or until all liquid is absorbed. Fluff with a fork.

Nutrition Info

Per Serving (249g-wt.): 300 calories (50 from fat), 5g total fat, 0.5g saturated fat, 13g protein, 51g total carbohydrate (9g dietary fiber, 2g sugar), 0mg cholesterol, 660mg sodium

Stuffed Chard Leaves

These stuffed leaves look like red ribbon-wrapped gifts and are delicious served hot or cold. Brown and wild rice combines with onion, garlic, pine nuts, raisins and goat cheese for the sweet and savory filling. Ghee, clarified butter, adds a subtle nutty flavor. If serving hot, garnish with lemon or additional olive oil. If cold, go with yogurt, sour cream, cucumber or dill sauce.

Serves 8 as a side dish
2/3 cup brown and wild rice
16 red Swiss chard leaves (choose smallish leaves around 10" long)
1 tsp sea salt
2 cups water
1 small onion, chopped
1 garlic clove, minced
11/2 TB ghee, divided
11/2 TB olive oil, divided
1/4 cup pine nuts
1/3 cup raisins
8 oz soft goat cheese
sea salt, to taste
ground pepper, to taste
Ingredient options: You may substitute ordinary butter for the ghee.

Cook brown and wild rice according to package directions. Set aside to cool.

Rinse sand from the chard leaves. In a saucepan or skillet large enough to submerge the leaves without folding, bring the water and salt to a boil. Blanch the leaves, one at a time for about 20 to 30 seconds, just to soften. They should remain bright green with limp stems. Drain in a single layer on a paper towel- covered cookie sheet. Set aside.

Preheat oven to 400°F.

In 1/2 tablespoon of ghee and ½ tablespoon of olive oil, sauté the onion and garlic until tender. Fold into rice.

In a separate small heavy skillet, heat ½ tablespoon of ghee and 1/2 tablespoon Sauté pine nuts until golden brown. (Be careful — they will brown quickly!)

Mix nuts, raisins and goat cheese into rice. Season with salt and pepper to taste.

Grease baking pan with remaining ghee.

To assemble, cut off thickest part of stem by cutting a "v" shape about one inch up from bottom of leaf. Turn leaf face side up and overlap bottom cut edges. Spoon a heaping tablespoon of filling near stem. Fold bottom sides in and roll to enclose the filling. Place open edge down in baking pan. Repeat with remaining leaves and filling.

Drizzle remaining olive oil over finished packets. Cover loosely with foil. Bake about 15 minutes, until heated through.

Nutrition Info

Per serving (2 packets/201g-wt.): 240 calories (130 from fat), 14g total fat, 6g saturated fat, 9g protein, 21g total carbohydrate (3g dietary fiber, 6g sugar), 20mg cholesterol, 600mg sodium

Oh-So-Good Oatmeal Cookies

Everyone loves the soothing aroma of freshly-baked oatmeal cookies, especially when they're made from scratch. With healthful nutrients from rolled oats, toasted pecans and real butter, these delicious cookies are little morsels of organic, wholesome goodness.

Makes approximately 24–30 cookies

4 TB organic butter, softened
3 TB organic canola oil
1/2 cup organic Sucanat, evaporated cane juice
1 organic egg
2 tsp vanilla extract
1/2 tsp sea salt
1 cup organic rolled oats, either quick-cooking or regular (quick cooking will make a finer textured cookie)
1/4 cup organic wheat germ, preferably toasted
1 cup organic whole wheat pastry flour
3/4 tsp baking powder
1/2 cup organic raisins or chocolate chips or carob chips
1/2 cup toasted pecans, finely chopped
Preheat oven to 375°°F.

With a wire whisk, combine the softened butter with the canola oil until completely blended. Whisk in the Sucanat, egg, vanilla and salt. Set aside.

In a separate bowl, combine the oats, wheat germ, pastry flour and baking powder.

Add the dry ingredients to the liquid ingredients and stir well to combine thoroughly. Stir in the raisins or chips and the pecans.

Drop by rounded spoonfuls onto 2 baking sheets, either sprayed or lined with parchment paper. Bake the cookies, one sheet at a time, for 10 to 12 minutes. Cool on wire racks.

Buddha's Delight with Tofu, Broccoli, and Water Chestnuts

This simple version of a popular Chinese takeout dish will work with just about any vegetable.
3 tablespoons low-sodium soy sauce
1 tablespoon dark sesame oil
1 tablespoon rice vinegar
1 (14-ounce) package water-packed extra-firm tofu, drained and cut into 1-inch cubes

5 cups small broccoli florets
1 1/2 cups (1/4-inch) diagonally sliced carrot
1/2 cup peeled, chopped broccoli stems
2 tablespoons canola oil
1 1/2 cups sliced green onions
1 tablespoon grated peeled fresh ginger
2 garlic cloves, minced
1 cup snow peas, trimmed
1 (14-ounce) can whole baby corn, drained
1 (8-ounce) can sliced water chestnuts, drained
1/2 cup vegetable broth
1 tablespoon cornstarch
1/2 teaspoon salt
4 cups hot cooked short-grain brown rice
Combine first 5 ingredients, tossing to coat; cover and marinate in refrigerator 1 hour. Drain in a colander over a bowl, reserving marinade. Cook broccoli florets, carrot, and broccoli stems in boiling water 1 1/2 minutes; drain. Plunge into ice water. Drain. Heat canola oil in a wok or large nonstick skillet over medium-high heat. Add tofu; stir-fry 5 minutes or until lightly browned on all sides. Stir in onions, ginger, and garlic; stir-fry 30 seconds. Stir in broccoli mixture, snow peas, corn, and water chestnuts; stir-fry 1 minute. Combine broth and cornstarch, stirring with a whisk. Add cornstarch mixture, reserved marinade, and salt to pan; bring to a boil. Cook 2 1/2 minutes or until slightly thick, stirring constantly. Serve over rice.

Yield: 6 servings (serving size: about 1 1/3 cups stir-fry and 2/3 cup rice); CALORIES 378 (28% from fat); FAT 11.6g (sat 1.6g,mono 4.7g,poly 4.7g); PROTEIN 15.8g; CHOLESTEROL 0.0mg; CALCIUM 129mg; SODIUM 698mg; FIBER 9.3g; IRON 4.4mg; CARBOHYDRATE 55.9g.

Source: Cooking Light Magazine.

Coconut-Crusted Tofu with Peach-Lemongrass Salsa

The crunchy-crisp tofu and our spicy-sweet salsa are inspired by that restaurant-chain classic, deep-fried coconut shrimp. Make it a meal: Stir fresh cilantro into basmati rice and serve alongside. Try sliced bananas drizzled with "lite" coconut milk for dessert.

Makes 4 servings, 2 tofu steaks & 2/3 cup salsa each

3 medium peaches, peeled, pitted and diced
1-2 jalapenos, preferably red, seeded and minced
1 2-inch piece fresh lemongrass, minced, or 1 teaspoon dried (see Note)
1 tablespoon chopped fresh basil
1 tablespoon brown sugar
1 tablespoon rice-wine vinegar
3/4 teaspoon salt, divided
1/3 cup unsweetened flaked coconut
2 tablespoons flour
2 tablespoons cornstarch
1 14-ounce package extra-firm water-packed tofu, drained
2 tablespoons canola oil, divided

Preheat oven to 400°F.

Set a wire rack on a large baking sheet.

Combine peaches, jalapenos, lemongrass, basil, brown sugar, vinegar and 1/4 teaspoon salt in a medium bowl; toss to combine.

Mix coconut, flour and cornstarch in a shallow dish. Cut the block of tofu lengthwise into 8 thin steaks. Pat the tofu slices dry with a paper towel, sprinkle with the remaining 1/2 teaspoon salt, then press both sides of each tofu steak into the coconut mixture.

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add 4 tofu steaks and cook until golden brown, about 2 minutes per side, adjusting heat as necessary to prevent scorching. Transfer the tofu steaks to the rack-lined baking sheet and place in the oven to keep warm. Heat the remaining 1 tablespoon oil in the skillet over medium-high heat; cook the remaining tofu steaks until golden brown, about 2 minutes per side.

Serve the tofu with the peach sals

NUTRITION INFORMATION: Per serving: 251 calories; 16 g fat (4 g sat, 9 g mono); 0 mg cholesterol; 19 g carbohydrate; 11 g protein; 3 g fiber; 491 mg sodium; 313 mg potassium.

Nutrition bonus: Calcium (20% daily value), Magnesium (16% dv), Iron (15% dv).

Green beans and Cherry Tomatoes

Here's a simple saute that is well suited for a special meal and versatile enough for your everyday repertoire

Makes 4 servings, 1 cup each
2 teaspoons extra-virgin olive oil, divided
1 pound green beans, trimmed
1/2 cup water?2 cloves garlic, minced
1 1/2 cups halved cherry tomatoes
1 tablespoon balsamic vinegar
Salt & freshly ground pepper to taste

Heat 1 teaspoon oil in a large skillet over medium-high heat. Add green beans and cook, stirring often, until seared in spots, 2 to 3 minutes. Add water, cover, reduce heat to medium and cook, stirring occasionally, about 3 minutes for tender-crisp or 6 minutes for tender. Push the beans to the side; add the remaining 1 teaspoon oil and garlic and cook until fragrant, about 30 seconds. Add tomatoes, stir everything together and cook until the tomatoes begin to break down, 2 to 3 minutes. Remove from heat; stir in vinegar, salt and pepper.

NUTRITION INFORMATION: Per serving: 71 calories; 3 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 11 g carbohydrate; 3 g protein; 5 g fiber; 157 mg sodium.

Nutrition bonus: Vitamin C (45% daily value), Vitamin K (26% dv), Vitamin A (18% dv). Source: Eating Well Magazine.

Poached Salmon in Creamy Picatta Sauce

Easy poached salmon is sophisticated with a creamy caper-and-lemon sauce. Make it a meal: Serve with snow peas or roasted asparagus and a whole grain like quinoa or brown rice.

Makes 4 servings

1 pound center-cut salmon fillet, skinned (see Tip) and cut into 4 portions
1 cup dry white wine, divided?2 teaspoons extra-virgin olive oil
1 large shallot, minced?2 tablespoons lemon juice
4 teaspoons capers, rinsed
1/4 cup reduced-fat sour cream
1/4 teaspoon salt?1 tablespoon chopped fresh dill

1. Place salmon in a large skillet. Add 1/2 cup wine and enough water to just cover the salmon. Bring to a boil over high heat. Reduce to a simmer, turn the salmon over, cover and cook for 5 minutes. Remove from the heat.
2. Meanwhile, heat oil in a medium skillet over medium-high heat. Add shallot and cook, stirring, until fragrant, about 30 seconds. Add the remaining 1/2 cup wine; boil until slightly reduced, about 1 minute. Stir in lemon juice and capers; cook 1 minute more. Remove from the heat; stir in sour cream and salt. To serve, top the salmon with the sauce and garnish with dill.

NUTRITION INFORMATION: Per serving: 304 calories; 16 g fat (4 g sat, 7 g mono); 73 mg cholesterol; 4 g carbohydrate; 23 g protein; 0 g fiber; 307 mg sodium; 500 mg potassium. ??Nutrition bonus: Selenium (60% daily value), Vitamin C (15% dv), excellent source of omega-3s.

Carbohydrate Servings Exchanges: 3 lean meat, 1 fat

TIP: How to skin a salmon fillet: Place skin-side down. Starting at the tail end, slip a long knife between the fish flesh and the skin, holding down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.

Source: Eating Well Magazine.

Recipes Source:

Indian-Spiced Kale & Chickpeas

Chickpeas make this exotic dish a terrific player in any vegetarian menu.

1 tablespoon extra-virgin olive oil 3 cloves garlic, minced 1-1 1/2 pounds kale, ribs removed, coarsely chopped (see Tip) 1 cup reduced-sodium chicken broth or vegetable broth 1 teaspoon ground coriander 1/2 teaspoon ground cumin 1/4 teaspoon garam masala (see Ingredient note) 1/4 teaspoon salt 1 15-ounce can chickpeas, rinsed.

Heat oil in a Dutch oven over medium heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Add kale and cook, tossing with two large spoons, until bright green, about 1 minute. Add broth, coriander, cumin, garam masala and salt. Cover and cook, stirring occasionally, until the kale is tender, 8 to 10 minutes. Stir in chickpeas; cover and cook until the chickpeas are heated through, 1 to 2 minutes.

NUTRITION INFORMATION: Per serving: 202 calories; 5 g fat (1 g sat, 3 g mono); 1 mg cholesterol; 32 g carbohydrate; 9 g protein; 6 g fiber; 415 mg sodium.

TIP: A 1- to 1 1/2-pound bunch of kale yields 16 to 24 cups of chopped leaves. When preparing kale for these recipes, remove the tough ribs, chop or tear the kale as directed, then wash it--allowing some water to cling to the leaves. The moisture helps steam the kale during the first stages of cooking. Ingredient note: Garam masala, a ground spice mixture traditionally including coriander, cumin, cinnamon, peppercorns, cardamom and cloves, is commonly used in Indian cooking. Find it in the specialty-spice section of large supermarkets.

Cumin-Scented Wheat Berry-Lentil Soup

Makes 6 servings, 1 2/3 cups each

1 ½ cups French green or brown lentils, sorted and rinsed (see Tip) 4 cups vegetable broth 4 cups cold water 3 tablespoons extra-virgin olive oil 3 large carrots, finely chopped 1 medium red onion, diced ¾ teaspoon salt ¼ teaspoon freshly ground pepper, plus more to taste 4 cloves garlic, minced 1 ½ teaspoons ground cumin 1 ½ cups Cooked Wheat Berries (recipe follows) 1 bunch rainbow or red chard, large stems discarded, leaves roughly chopped 3 tablespoons lemon juice

1. Combine lentils, broth and water in a Dutch oven. Bring to a boil over high heat, reduce heat, cover, and simmer gently until the lentils are tender, but not mushy, 25 to 30 minutes (brown lentils take a little longer than green).
2. Meanwhile, heat oil in a large skillet over medium heat. Add carrots, onion, salt and pepper. Cook, stirring occasionally, until the vegetables begin to brown, about 15 minutes. Add garlic and cumin and cook, stirring constantly, for 30 seconds more. Remove from the heat.
3. When the lentils are tender, stir cooked wheat berries and chard into the pot. Cover and simmer until the chard has wilted, about 5 minutes. Stir in the carrot mixture and lemon juice.

Store in an airtight container in the freezer for up to 1 month.
French green lentils are firmer than brown lentils and cook more quickly. They can be found in natural-foods stores and some supermarkets.

Nutrition Information
Per serving: 250 calories; 8 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 36 g carbohydrate; 9 g protein; 9 g fiber; 617 mg sodium; 433 mg potassium.

Curried Butternut Squash Soup in Coconut Sauce

Healing Benefits: Butternut Squash is a rich source of immune-boosting Vitamin A. This dish is also high in potassium, magnesium, calcium, iron, copper and B vitamins. 1 cup of diced yellow onion 1 tablespoon of minced fresh ginger 1 tablespoon unrefined safflower oil 2 cloves of garlic, minced 1 tablespoon sweet Madras curry powder 1 teaspoon ground cumin 1 cup of water 1 teaspoon of salt 1 1/2 pound butternut squash, peeled seeds removed and cut into 1-inch chunks (about 4 cups) Some Trader Joes carries fresh cut and diced butternut squash. 2 1/2 cups of chopped plum tomatoes 1/2 cup of light coconut oil (or 1/4 cup of regular coconut milk) mixed with 1/4 cup of water) 1/2 cup of plain yogurt

1) In large skillet, cook the onion and ginger in oil over medium heat, stirring occasionally, until the onion becomes translucent, about 7 minutes.

2) Add the garlic, curry powder and cumin, and heat until the spices become fragrant, 1 to 2 minutes.

3) Add the water and salt to the onion mixture, stir to combine, and then add the squash and tomatoes. Cover and cook over medium heat, stirring occasionally, until the vegetables are tender about 25 minutes. Remove from heat and keep covered.

4) Combine the coconut milk and yogurt in small bowl. Pour this mixture into the skillet and using a wooden spoon, combine with the vegetables.

5) Divide the stew among six soup bowls and serve. (You can also serve it over brown basmati rice and include a side of lentils for a vegetarian meal that provides a complete protein. Source: Natural Health Magazine

Winter Squash Risotto

Sweet winter squash and earthy shiitake mushrooms are delicious in this creamy risotto.

Makes 4 servings, about 1 1/2 cups each

5 cups reduced-sodium chicken broth or vegetable broth

2 tablespoons extra-virgin olive oil

3 medium shallots, thinly sliced

3 cups chopped peeled butternut, hubbard, red kuri or kabocha squash (1/2-inch pieces)

2 cups shiitake mushroom caps, thinly sliced

1/2 teaspoon dried thyme

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper?1/8 teaspoon crumbled saffron threads (optional)?1 cup arborio rice

1/2 cup dry white wine or dry vermouth?1/2 cup finely grated Parmigiano-Reggiano cheese

1. Place broth in a medium saucepan; bring to a simmer over medium-high heat. Reduce the heat so the broth remains steaming, but is not simmering.

2. Meanwhile, heat oil in a large saucepan over medium heat. Add shallots; cook, stirring, until fragrant, about 1 minute. Stir in squash and mushrooms; cook, stirring often, until the mushrooms give off their liquid, about 5 minutes. Add thyme, salt, pepper and saffron (if using); cook for 30 seconds. Add rice; stir until translucent, about 1 minute. Add wine (or vermouth) and cook, stirring, until almost absorbed by the rice, about 1 minute.

3. Stir in 1/2 cup of the hot broth; reduce heat to a gentle simmer and cook, stirring constantly, until the liquid has been absorbed. Continue adding the broth 1/2 cup at a time, stirring after each addition until all the liquid has been absorbed, until the rice is tender and creamy, 30 to 40 minutes total. (You may have some broth left.) Remove from the heat and stir in cheese.

NUTRITION INFORMATION: Per serving: 372 calories; 11 g fat (3 g sat, 6 g mono); 15 mg cholesterol; 54 g carbohydrate; 14 g protein; 6 g fiber; 632 mg sodium; 790 mg potassium. Nutrition bonus: Vitamin A (380% daily value), Vitamin C (65% dv), Potassium (21% dv), Calcium (20% dv).

3 Carbohydrate Servings
Exchanges: 2 1/2 starch, 1 vegetable, 2 fat

Roasted Winter Vegetables with Cheesy Polenta

Roasting vegetables brings out their sweetness—served over cheesy polenta, they become the star of this meal. Buy prepeeled and cubed squash and cauliflower florets to cut down on prep time. Make it a meal: Round out the meal with a crisp romaine or escarole salad with red-wine vinaigrette.

Makes 4 servings

4 cups cauliflower florets

4 cups cubed peeled butternut squash (1 1/2-inch chunks)

1 medium onion, sliced

2 tablespoons extra-virgin olive oil

1/2 teaspoon garlic powder

3/4 teaspoon freshly ground pepper, divided

1/4 teaspoon salt

2 1/2 cups vegetable broth

1 cup water

3/4 cup cornmeal

1 teaspoon chopped fresh rosemary or 1/2 teaspoon dried

2/3 cup finely shredded Parmesan cheese, preferably Parmigiano-Reggiano

1. Preheat oven to 500°F.
2. Toss cauliflower, squash and onion in a large bowl with oil, garlic powder, 1/2 teaspoon pepper and salt. Spread on a rimmed baking sheet. Roast, stirring once, until tender and browned in spots, 25 to 30 minutes.
3. Meanwhile, combine broth and water in a small saucepan. Bring to a boil. Slowly whisk in cornmeal, rosemary and the remaining 1/4 teaspoon pepper until smooth. Reduce heat to low, cover and cook, stirring occasionally, until very thick and creamy, 10 to 15 minutes. Stir in cheese; remove the polenta from the heat. Serve the vegetables over the polenta.

NUTRITION INFORMATION: Per serving: 381 calories; 14 g fat (5 g sat, 5 g mono); 20 mg cholesterol; 56 g carbohydrate; 15 g protein; 11 g fiber; 692 mg sodium; 1,164 mg potassium. ?Nutrition bonus: Vitamin A (520% daily value), Vitamin C (160% dv), Potassium (33% dv), Calcium (30% dv), Folate (29% dv).

3 Carbohydrate Servings
Exchanges: 3 starch, 1 vegetable, 1 medium-fat meat, 1 fat

Artichokes with Balsamic Vinaigrette

Makes 4 servings

1 lemon?
3 quarts water plus 1 tablespoon water, divided?
½ cup dry white wine?
2 sprigs fresh parsley?
2 sprigs fresh thyme or ½ teaspoon dried thyme leaves?
1 bay leaf?
2 teaspoons salt ?
4 medium artichokes?
1 tablespoon balsamic vinegar?
1 tablespoon extra-virgin olive oil?
1 teaspoon Dijon mustard?
1 clove garlic, finely chopped
Freshly ground pepper to taste


Cut lemon in half. Slice 1 half and reserve the other half for rubbing over artichokes. Place 3 quarts water, wine, parsley, thyme, bay leaf, salt and the lemon slices in a large pot. Bring to a simmer, cover and cook over medium-low heat for 10 minutes.
Meanwhile, pull off the short tough outer leaves of each artichoke. Cut off the top 1/2 inch of the artichoke. Using scissors, trim off the sharp points of the remaining leaves. Rub the whole artichoke, especially the cut portions, with the cut side of the lemon half.
Add the artichokes to the pot and simmer, covered, until tender, about 30 minutes. Drain, discarding lemon slices and herbs, and let cool slightly.
Whisk together vinegar, oil, mustard, garlic and remaining 1 tablespoon water in a small bowl. Season with salt and pepper. Serve the artichokes with the vinaigrette for dipping
Nutrition Information
Per serving: 95 calories; 4 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 14 g carbohydrate; 4 g protein; 7 g fiber; 525 mg sodium; 480 mg potassium.?Nutrition bonus: Vitamin C (25% daily value), Folate (22% dv), Magnesium (19% dv).?1 Carbohydrate Serving? Exchanges: 1 1/2 vegetable, 1/2 fat
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Fettuccine with Swiss Chard and Mushrooms

Swiss chard is a leafy, cruciferous vegetable that is a good source of vitamins A and C and iron. Prepare the leaves like you'd prepare spinach leaves and the stems like asparagus.

2 tablespoons olive oil
1/2 cup chopped shallots or green onions
2 garlic cloves, sliced
8 to 10 small mushrooms, sliced
1 pound Swiss chard, trimmed of stems, washed thoroughly and chopped into 1-inch pieces
6 ounces uncooked fettuccine (DeBoles Artichoke Flour Pasta is my choice)*
1/4 cup grated Parmesan cheese
1/4 teaspoon cracked black pepper


In a large skillet, heat the olive oil over medium heat. Add the shallots, garlic and mushrooms. Sauté the vegetables until tender, about 5 minutes. Add the Swiss chard, reduce heat and cover for about 3 minutes. Using tongs, turn the chard over so that uncooked leaves are on the bottom and wilted leaves are on top. Cover and cook until completely wilted, about another 3 minutes.
Fill a large pot 3/4 full with water and bring to boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain thoroughly, reserving 1/4 cup of the pasta water. Return the drained pasta to the pot. Add the Swiss chard mixture and the reserved pasta water. Toss to mix evenly.
Divide the pasta onto warmed plates. Top each serving with 1 tablespoon Parmesan cheese and cracked black pepper. Serve immediately.
*Organic Artichoke Flour Pasta DeBoles offers the only brand of premium organic handmade pastas made with Jerusalem artichoke flour. A rich source of protein and dietary fiber as compared to traditional pasta, Jerusalem artichoke flour also naturally contains inulin, a prebiotic that stimulates the growth of beneficial bacterial in the digestive tract that in turn aids digestion and lowers blood pressure and cholesterol. It has a subtle nutty flavor and light smooth texture that is never sticky.

Nutritional Analysis
(per serving) Calories 298, Cholesterol 4 mg, Protein 11 g, Sodium 325 mg, Carbohydrate 41 g, Fiber 4 g, Total fat 10 g, Potassium 740 mg, Saturated fat 2 g, Calcium 133 mg, Monounsaturated fat 6 g.

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