Read 10 Quick, Delicious (and Healthy) Dinners text version

The 100+ recipes in this massive collection was compiled by Maryann Cady. Bob and Vicki have not personally studied each recipe for GI or GL. But we do trust Maryann's experience and that she would not list something that is not appropriate. To best use this recipe collection you need to understand 3 terms she uses. "RESET" is the first week of your weight loss program. "Phase 1" is the length of time after your first week and until you reach goal weight. "Phase 2" is once you reach your desired goal weight. Vicki

The recipes listed in this document are generally for Phase 1 of the RESET program. Many individuals choose to continue the aggressive Phase 1 until they have lost most of their excessive weight. This is not a problem, since this is a healthy lifestyle that can be continued indefinitely. This means that you should continue avoiding all sugar, grains, breads, white flour, rice, pasta and potatoes. When you go to Phase 2 you are now able to begin adding whole grain cereals and whole grain breads along with some lower glycemic rice, pasta and potatoes. Some of the recipes in this list may have Phase 2 ingredients. Use your own discretion. We find it is okay to have a treat once in awhile...the trick is just that...make it a treat not the norm. Many of the recipes have been taken from other USANA associates and many are ones that I have used and adapted. Just follow the low glycemic list of foods using the moderate list as a treat. Maryann would like to give credit where credit is due for some of these recipes: Ann Wolter, Team Live Well, Team Northrup, Releasing Fat website.

*It is suggested that you take these products to your physician and secure his/ her advice if you intend to change your diet, begin an exercise program, are pregnant, lactating, have allergies, are taking medications, or are under the care of a physician. These statements have not been evaluated by the Food and Drug Administration. The components of the RESET program are foods and are not intended to diagnose, treat, cure, or prevent any disease. As with any health or fitness program, a sensible eating plan and regular exercise are required in order to achieve long-term results. Results will vary. Children under the age of 18 should not participate in the RESET program, except on the advice of their physician and/or dietician.

Table of Contents

Page 1-2 Recipes 10 Quick, Delicious Dinners Rotisserie Chicken Chicken Caesar Salad Grilled Salmon Filet Mignon Pork Tenderloin Asian-Style Mediterranean Vegetarian Frittata Mexican Fajita Salad Tilapia with Mango Salsa Pasta Primavera Tuscan Sandwich Healthy Snack Ideas Nutrimeal Shakes Breakfast Vegetable Frittata Veggie Omelet Peach French Toast Bake Awesome Eggs Grapefruit with Cinnamon and Honey Sweet Potato Hash Browns

3 4­6

7 7 8 8 8 9


Fruit Page 10 10 10 10 10 11 11 11 12 12 12 12 12 13 Apple, Coconut, Pineapple, Mandarin Orange Salad Cottage Cheese w/Fruit & Nuts Fruit and Cottage Cheese Kiwi Tea Smoothie Fruit Applesauce Apple Cherry Salad Apple Pear Sauce Baked Apples Fruit Salad with Coconut Baked Peaches and Blueberries Peaches with Balsamic Vinegar Orange, Onion & Mint Salad Banana Boats Almond Apples Vegetables Stir-Fried Tofu with Broccoli Asparagus with Egg Grilled Asparagus and Mushrooms Grilled Eggplant and Tomato Grilled Vegetable Medley Roasted Asparagus Beet (not beef) Tartare with Goat Cheese Tomato, Avocado & Red Onion Salad Roasted Carrots Carrot Salad Horsey Beets Beets with Orange Vinaigrette Zucchini with Onions and Parmesan Tomato and Feta Broccoli Asian Broccoli and Tofu Brussels Sprouts with Apples Curried Cauliflower Salads/Dressings Basic dressing Greek Salad Mandarin Spinach Salad Raspberry dressing, dip, or sauce Pineapple/ Avocado Salad Optomega Salad Dressing Pomegranate Dressing Raspberry Vinaigrette for one serving Salad de Lite Sesame Ginger Dressing/Sauce Green Salad with Creamy Mustard Vinaigrette Super Healthy Optomega® Salad Dressing Zesty Veggie Salad Seafood Asian Grilled Salmon Salad Grilled Herbed Shrimp Coconut Shrimp with Pineapple Salsa Salmon Frittata Simple Baked Fish Quick Salmon with Herb Crust Grilled Lemon Dill Fish Grilled Herb Shrimp with Mango Salsa

14 14 14 15 15 15 16 16 16 17 17 17 17 18 18 18 18

19 19 19 20 20 20 20 20 20 21 21 21 21

22 22 23 23 24 24 24 25


Page 25 26 26 26 27 27 28 28 29 29 29 30 Mango Salsa Grilled Salmon Salad Easy Way to Broil Salmon Poached Salmon Swordfish w/ Tomatoes & Capers Halibut in Artichoke and Tomato Broth Oven-Baked Salmon Poached Salmon with Lemon Mint Tzatziki Lemon Mint Tzatziki Lemon Dill Salmon Ocean Perch with Zucchini Tuna Stuffed Tomato Meat 31 31 31 32 Bison, Mushroom and Blue Cheese Bison Burger Pork Chop Veggie Bake Grilled Flank Steak with Marinade Black Peppercorn Vinaigrette Marinade Poultry Thai Curry Chicken Thai Stir Fry Chicken Spinach Stir-Fry Chicken Asparagus Stir Fry Almond Chicken Dijon Greek Chicken with Carrots and Cabbage Turkey Avocado Roll Lemon Chicken Salad Coconut Chicken Sesame Ginger Chicken Lettuce Wraps Sesame Ginger Dressing/Sauce Pete's Wicked Good Jumbolaya Chicken and Black Bean Salad Turkey Roll-Ups Chicken in Balsamic Vinegar Pepper Fajita Grilled Lemon Chicken Grilled Lemon Chicken Salad Lasagna with Ground Turkey Soups/Stews/Chili 40 40 40 41 41 42 42 42 43 43 43 44 44 44 45 45 45 Vegetable Soup Provencal with Pistou Basil Tomato & Chili Soup Combo Chili Roasted Tomato Basil Soup Quick Gazpacho with Parsley Pesto Black Bean and Pumpkin Soup Fall Harvest Soup Fresh Tomato Soup Healthy Stockpot Incavolata (Bean & Kale Minestrone) Lentil Soup (Super Easy!) Moroccan Vegetable Stew Old-Fashioned Beef Stew Southwestern Chicken Soup Sweet Pepper Vegetarian Chili Turkey Chile Veggie soup

33 33 33 34 34 34 35 35 35 35 35 36 36 37 37 38 38 38 39


Snacks/Dips/Spreads/Sauces Page 46 46 46 46 47 47 47 47 48 48 48 48 48 49 49 49 50 50 50 50 50 Lemon Garlic Hummus Yogurt Ranch Dip Bill's Salsa Cilantro Yogurt Sauce My Favorite Hummus Pumpkin Hummus Apple/Peanut Butter Snack Seasoned Roasted Chick Peas Tangy Black Bean Dip Frozen Grapes Healthy Hummus Nutrimeal Blocks Pico de Gallo Roasted Red Pepper Dip Roasted Red Pepper Dip 2 Yummy Mango Salsa Honey Mustard Sauce Veggie Dip Roasted Eggplant Spread Salsa Mayonnaise Olive Oil Dip Green Smoothies 51 Many Combinations Dessert 52 52 52 52 52 53 53 Gingered Yogurt Berry Parfait Pumpkin Pie Ice Cream Blueberry Yogurt Chocolate Pudding Apple No-Pie Sweet Potato Pudding Chocolate Spa Mousse Side Dishes/Grains Pizza Beans Baked Yams Bean Salad Black Bean Pate' Tabbouleh (Bulgur Wheat Salad) Savory Black Beans Cranberry Wild Rice Pilaf Quinoa, Onions, Mushrooms, Roasted Red Peppers & Feta Cheese Quinoa with Tarragon and Sugar Snap Peas Great Guacamole Misc 58 Homemade Yogurt

54 54 54 55 55 56 56 57 57 57


10 Quick, Delicious (and Healthy) Dinners Short on time? Whip up one of these super-simple dinners in less than 1/2 hour. The real trick to enjoying low-calorie, nutritious meals, is watching portion sizes. Eat large portions of foods like vegetables, beans, and salads, and smaller portions of lean meats, fish, whole grains, and dairy products to feel satisfied on fewer calories. Also watch your liquid calories: Drink sparkling water flavored with citrus, iced tea (unsweetened or sweetened with Stevia), water with lemon, low-fat or skim milk and, on occasion, a glass of wine with dinner. Finish off dinner with fresh fruit, or whip up a fruit smoothie with fruit, low-fat yogurt, ice, and fruit juice.

Rotisserie Chicken Pick up a cooked rotisserie chicken at the supermarket. Add a roasted sweet potato (you can bake one in the microwave in a few minutes), steamed broccoli with lemon zest, and a green salad loaded with artichokes, shredded carrots, and sliced radishes and topped with light dressing. Chicken Caesar Salad Pull off the remaining chicken from last night's dinner, and toss it into a large bowl of chopped romaine lettuce, chopped apple, celery (or any other veggies). Lightly dress with grated Parmesan cheese, wholegrain croutons and a light Caesar dressing. Have a whole-grain roll and a fresh fruit side salad to round out the meal. Grilled Salmon The American Heart Association recommends two fish meals per week, and nothing is easier and better received than grilled salmon. Lightly season the salmon with fresh or dried herbs, salt, and pepper. Toss it on the grill or pop into the oven for quick cooking, and finish your dish with a squeeze of fresh lemon and a handful of toasted pecans. Prepare some brown rice, then toss a can of drained Mandarin oranges, a package of broccoli slaw, and toasted sliver almonds with a light citrus vinaigrette for simple and satisfying side dishes. Filet Mignon Treat yourself to a 4-ounce filet mignon flavored with a grill rub (such as McCormick's Grill Mates®) and grill. Bake a small sweet potato in the microwave, and top with fat-free or light sour cream and chopped scallions or chives. Steam cauliflower and sauté mushrooms in cooking spray for a healthy side dish combo. Toss together a spinach salad with sliced strawberries, toasted walnuts, and light berry vinaigrette to round out this yummy meal. Pork Tenderloin Asian-Style Marinate pork tenderloin the night before or in the morning with a simple marinade of olive oil, mustard, and soy or teriyaki sauce, then grill it when you're ready to eat (if you forget to marinate, no problem: simply baste the tenderloin with a soy/mustard mix while grilling). Add some pineapple and quartered bell peppers to the grill for a wonderful complement to the meal. Cook up a box of whole wheat couscous. For an Asian-style veggie, steam green beans and toss with sesame seeds and a drizzle of bottled ginger dressing. Mediterranean Vegetarian Frittata Preheat your to 350 degrees. Put a combination of two whole eggs plus four egg whites or 1 cup egg substitute into a bowl, and whisk to blend. In a cast-iron skillet coated with vegetable oil spray, lightly sauté mushrooms, zucchini, red pepper, and onions until soft. Add vegetables and 1/2 can drained and rinsed beans or chickpeas to egg mixture. Pour into the skillet, top with a sprinkle of low-fat cheese, and bake in oven until set. Round out the meal with crunchy coleslaw with fat-free dressing, and a wholewheat sourdough roll.


Mexican Fajita Salad Preheat your broiler. Slice lean sirloin into strips, season with chili-style fajita seasoning, and broil until done to your liking. Mix meat with lettuce, chopped tomatoes, a can of drained and rinsed black beans, chopped red bell pepper, chopped red onions, and salsa. Top your salad with a few slices of avocado and a dollop of fat-free or light sour cream. Serve with a low-fat, whole-wheat tortilla. Serve with a cup of refreshing gazpacho, made with low-sodium tomato or vegetable juice mixed with beef broth and chopped fresh tomatoes, cucumbers, green onions, and bell peppers, finished off with a sprinkle of fresh basil and the juice from a lemon and lime. Tilapia With Mango Salsa Grill or bake tilapia or any firm fish on the grill, griddle, or in the oven until flaky, then top with a purchased or homemade fruit or vegetable salsa. For a side dish, broil tomato halves topped with breadcrumbs, parsley, a little cheese, and a drizzle of olive oil. Serve with a Greek salad made with mixed greens, cucumbers, chopped red bell pepper and red onion, and fat-free feta cheese, and topped with light vinaigrette. A few whole-grain bread sticks make this a colorful and nutritious meal that's worthy of company. Pasta Primavera This is a great way to use up leftovers and stray vegetables in your freezer or refrigerator. Start with a jar of your favorite tomato sauce and a box of 100% whole-wheat pasta. Lightly steam a variety of fresh or frozen vegetables (such as broccoli, carrots, mushrooms, onions, and peppers) until soft. If you like, add cubed or sliced cooked meat, fish, chicken, or tofu to the veggies. Toss vegetable mixture with cooked pasta and garnish with Parmesan cheese. Serve with mixed greens topped with sliced pears, chopped nuts, and light vinaigrette. Tuscan Sandwich Who says you can't have a sandwich for dinner? Pick up a whole-grain baguette on your way home from work. Then start by slicing an eggplant, brushing the slices with light balsamic vinaigrette, and grilling on both sides until tender. Open and drain a jar of roasted red peppers. Slice the baguette and layer on the eggplant, red peppers, some part-skim mozzarella cheese, sliced tomato, fresh basil, and mixed greens. Drizzle with light balsamic vinaigrette for a light and delicious sandwich. Serve your sandwich with fruit kabobs made with pineapple, strawberries, melon, and grapes, plus vegetable crudities (baby carrots, jicama, and celery) accompanied by hummus. Adapted from an article seen on WebMD.



Since you will probably be making a healthy grocery list to prepare you for the next week or two, heres a quick list of snack ideas that wont spike your blood sugar while youre on the RESET and Phase 1 (Continued Weight Loss). Ive put stars (*) next to those snacks that you can have while youre in the 5day RESET ­ all of the snacks are A-OK once youre in Phase 1. Edamame* ­ Available in the frozen vegetables section of the store. We add a wee bit of olive oil & kosher salt after boiling the edamame, and sometimes we spice it up with toasted sesame oil and a little bit of Thai chili paste instead (that combo is for Phase 1 only). Hummus ­ I buy pre-made hummus from the deli section at Safeway and Whole Foods. This spread is a lifesaver in Phase 1 when I feel like having an appetizer! Garbanzo beans, garlic, and olive oil are all so good for us! We serve this with cut vegetables ­ for now, the pita chips are off limits! Olives ­ black, green, we love ,,em all. Eat these in moderation. Pears* and apples*, served with a wedge of Laughing Cow Light Swiss Cheese (the fruit part is OK for RESET, the Laughing Cow cheese must wait for Phase 1) Apple slices* spread with Justin's Organic Peanut Butter (Sinfully Cinnamon Flavor) (hold off on the peanut butter until youre done with RESET) A handful of arugula*, topped with a few parmesan shavings and sprinkled with lemon juice and olive oil (this is just fine for the RESET ­ have for dinner, then have a shake for "dessert") Handful of raw almonds*, walnuts, pecans or cashews (or dry roasted, if you just cant get excited about raw) Shrimp cocktail with lemon juice & kosher salt Hard-boiled eggs w/kosher or sea salt A glass of V8 (this helps a LOT on plane trips) Homemade Fruit Yogurt: Combine ½ cup plain, low fat, Greek yogurt with ½ cup mixed berries and a couple of drops of Stevia (natural sweetener); sprinkle with slivered almonds (this is a great Phase 1 snack, especially around 3 pm when you really need a tasty break) Toasted Chick Peas (from Rachael Ray) Rinse and drain 2 15-ounce cans of chick peas. Place chick peas in a medium skillet over medium heat and cook 15 minutes until crisp and dry. In the last 5 minutes, season the chick peas with 2 teaspoons smoked paprika (good quality), salt and pepper. If you season them up too soon, the paprika will blacken and become bitter. Place the cooked chick peas in a small serving bowl.



Shake Tips for Best Results Double a recipe and blend, saving the other 1/2 for your next shake. Mix two flavors of Nutrimeal for variety Add 1 tsp per serving of OptOmega oil to every shake for added satisfaction and your daily, ideal blend of Omega Fatty Acids. (Do not add OptOmega in blender ­ shake or stir in after using blender) For any digestive difficulties, try limiting the amount of Soyamax used until your body adjusts. You can also take "Beano," an enzyme found in stores that helps aid digestion of high-fiber foods. Basic Nutrimeal Shake 2 scoops Nutrimeal, any flavor 1 scoop Soyamax 1 tsp OptOmega Oil Ice cubes 8-10 oz cold filtered water or skim milk, or a mixture of the two. Add ice and use a blender for best results, or shake well until all powders are dissolved. Tutti Frutti 1 scoop Peach Fibergy 1 scoop Strawberry Nutrimeal 1 scoop Vanilla Nutrimeal 1 scoop Soyamax 4-5 frozen strawberries 1/2 banana 2 tbsp blueberry low-fat yogurt 1 tsp OptOmega 1 cup water Blend water, frozen strawberries and banana first. Add all other ingredients and blend. Mocha Nutrimeal 1 cup soymilk or skim milk Ice cubes 1/2 cup frozen nonfat chocolate yogurt 2 scoops Chocolate Nutrimeal 1 scoop Almond Fibergy 2 tbsp cocoa 1/2 tsp ground coffee beans Strawberry Lemon Smoothie 1 scoop Soyamax 2 scoops Strawberry Nutrimeal Ice cubes 11 oz skim milk 1/4 tsp Lemon Extract Place the extract in the milk before adding powders. Mix well. Almond Joyful 3 scoops Chocolate Nutrimeal 1 scoop Soyamax Ice cubes 2 cups soymilk or skim milk 1/4 tsp almond extract 1-2 tsp shredded unsweetened coconut Cappuccino Smoothie 2 scoops Chocolate Nutrimeal 1 cup soymilk or skim milk Ice cubes Instant coffee Dash cinnamon Banana Smoothie 2 scoops Vanilla Nutrimeal 1 scoop Soyamax 8 oz orange juice 4 oz water Ice cubes 1 medium banana Berry Smoothie 2 scoops Strawberry Nutrimeal 1 scoop Soyamax 12 oz water or skim milk 1/4 cup frozen berries, any kind 1 tsp vanilla extract Chocolate Malty 2 scoops Chocolate Nutrimeal 1 scoop Soyamax 1/2 tsp coconut extract 1/2 tsp vanilla extract 1/2 small banana Ice cubes 12 oz skim milk


Peachy Vanilla 2 scoops Vanilla Nutrimeal 1 scoop Soyamax 1 peach (skin on), cubed 1 cup pineapple (unsweetened) Ice cubes 11 oz soymilk or skim milk Pina Colada 2 scoops Vanilla Nutrimeal 1 scoop Soyamax 1 tsp coconut extract 1 tsp vanilla extract 1/8 c (2 tbsp) crushed pineapple Ice cubes 12 oz milk Tropical Smoothie 2 scoops Vanilla Nutrimeal 1 scoop Soyamax 1/4 cup crushed pineapple 1/8 c (2 tbsp) Grape nuts Ice cubes 12 oz skim milk 1/2 banana 1/2 tsp coconut extract Orange Chocolate Freeze 2 scoops Chocolate Nutrimeal 1 scoop Peach Mango Fibergy 1 scoop Soyamax 12 oz orange juice Ice cubes 1 medium banana Banana Chocolate Walnut Shake 1/2 tray ice cubes 12 oz soymilk 1 ripe banana 1 tbsp unsweetened cocoa 1/4 walnuts 3 scoops Vanilla Nutrimeal Banana Eggnog Shake 2-3 scoops Vanilla Nutrimeal 1 scoop Soyamax (opt) 1 cup water or skim milk 2-3 tbsp egg substitute 1/2 fresh or frozen banana 1/2 tsp cinnamon 1/2 tsp nutmeg 2 tsp OptOmega Oil Crushed or cubed ice to taste (The egg substitute, being all protein also helps balance the sugars in the banana)

Fruit Nutrimeal 4-5 frozen strawberries 1/2 banana 2 tbsp blueberry low fat yogurt 1 scoop Peach Fibergy 1 scoop Strawberry Nutrimeal 1 scoop Vanilla Nutrimeal 1 scoop Soyamax 1 tsp Optomega 1 cup water Healthy Greens Soy Shake 2 scoops Soyamax 2 scoops Peach Fibergy 2 tsp powdered greens (check your health food store for an organic source that has been flashdehydrated at low heat to maximize the potential enzymes available) 1 tbsp OptOmega 12 oz water Hot Apple Pie 2 scoops Peach Fibergy 8 oz warm water 1 cup heated applesauce or apple slices 1 tsp cinnamon 1/2 tsp allspice Blend. Pour into a mug and enjoy with a spoon. Just like hot apple pie without the crust. Neapolitan Shake 1 scoop each of Vanilla, Chocolate, Strawberry Nutrimeal Mix with 12 oz water or skim milk Peach/Berry Shake 8 oz water 1 scoop Soyamax 2 scoops Vanilla Nutrimeal 1 scoop Peach Fibergy 1/2 ­ 1 cup ice cubes 1/2 ­ 1 cup frozen unsweetened raspberries or blackberries Nutty Chocolate & Coffee Dream Shake 2 scoops Almond Fibergy 1 scoop Chocolate Nutrimeal 1/4 tsp chocolate extract 1 tsp instant coffee 1/2 ­ 2/3 cup walnuts 1/2 cup ice & 8 ­ 10 oz iced water


Pumpkin Spice Shake 10 oz water 3 scoops Vanilla Nutrimeal 1/2 cup canned pumpkin 1/2 cup ice 1 tsp pumpkin pie seasoning OR 1/4 tsp each cinnamon, allspice, cloves & nutmeg Peppermint Shake 1 scoop Chocolate Nutrimeal 2 scoops Almond Fibergy 1 tsp peppermint extract ½ banana 10 oz very cold water

Strawberry Lemon 12 oz skim milk 1 scoop Soyamax 2 scoops Strawberry Nutrimeal 1/4 tsp lemon extract Blueberry Lemon Bread Smoothie 3 scoops Vanilla Nutrimeal 10 oz iced water 1/2 cup frozen blueberries 1/4 tsp lemon extract Chocolate Peanut Butter Cup Smoothie 12 oz skim milk or water 3 scoops of Chocolate Nutrimeal 2 tbsp natural (no sugar) peanut butter



Vegetable Frittata (From Chef Kendra Kohrt, PassionFood) Serves 8 This is a breakfast dish you can have for lunch or for a snack, too. You can make it ahead so youve got a quick meal for busy days. Frittatas are versatile, too ­ you can fill them with any veggies you like, even some turkey bacon or chicken or tofu. I recommend buying free-range eggs that are fortified with Omega-3s. Parmesan cheese is moderate on the glycemic index. Hard, aged cheeses are better for you than soft, young cheeses because they have less milk fat. 3 zucchini, grated (wash first, but dont peel. You can use a cheese grater!) 1 head broccoli, cleaned and trimmed and cut small 1 onion, diced 1 pound button mushrooms, cleaned and trimmed and sliced. 1/2 cup Parmesan cheese, grated 6 eggs 4 egg whites 1/2 cup non-fat milk ½ teaspoon kosher salt, divided into 2-1/2 teaspoons 1 tablespoon extra virgin olive oil or olive oil spray In a large bowl, mix the eggs and egg whites well with a whisk. When the eggs are combined, add the milk and the salt and whisk again. Add 1/4 cup of the Parmesan cheese and mix well. Set aside. Heat a large oven-safe skillet over medium heat and coat with oil or spray. When the oil is hot, add the onions and sauté until tender, about 5 minutes, stirring often. Add the mushrooms and continue to sauté until tender, about 4 minutes, stirring often. Add the zucchini and the broccoli and sauté until broccoli turns bright green, about 3 minutes, stirring often. Slowly pour the egg mixture over the vegetables trying to distribute evenly. Smooth down the vegetables into an even plane with a heatproof spatula. Cover the skillet and let sit on medium for 5-10 minutes or until the top of the eggs are almost cooked. Turn on the broiler. Sprinkle the top of the eggs with the remaining Parmesan cheese and put under the broiler for 5 minutes or until the cheese starts to brown. Remove the pan from the oven (use an oven mitt!) and, using the heatproof spatula, loosen the frittata from the pan.Transfer the frittata onto a plate to cool. If youve loosened it well, it should slide out of the skillet and onto the plate with no trouble. When cooled almost to room temperature, cut into sections like a pie and serve. TIP: You can make this ahead and have days of yummy breakfasts. You can refrigerate the frittata slices for up to a week or you can wrap them in plastic, bag them up and freeze them for 3 months! When youre ready to eat them, just microwave until hot. Have a couple of slices of turkey bacon with it. Veggie Omelet (2 servings) 1 - 2 tbsp olive oil 3/4 cup total of onion/green pepper/red pepper/broccoli or whatever veggie you like, and finely chopped Sauté these until barely soft. Then beat together 3 eggs - 2 tbsp skim milk - pinch of oregano and basil salt and pepper to taste - 2 tbsp grated cheddar or mozzarella cheese Pour egg mixture over vegetables in pan and reduce heat to low. Cover and cook for a few minutes until eggs are fluffy and no longer runny. Top with grated cheese and cover until it melts.


Peach French Toast Bake

Recipe from Ellie Krieger, Food Network Serves 6

Many of us entertain family and friends for brunch on occasion, and its tough to get away without preparing a sweet and bready casserole of some kind. This will definitely please dieters and non-dieters alike, so dont worry about serving it to a crowd! Theyll never know how healthy it really is! Cooking spray 1 large whole-wheat baguette 4 whole eggs 4 egg whites 1 cup low fat milk 1 teaspoon vanilla extract 5 cups sliced peaches, fresh or frozen 1/2 lemon, juiced about 1-1/2 tablespoons 3 tablespoons brown sugar 1/4 teaspoon ground cinnamon Spray a 9- by 13-inch baking pan with cooking spray. Slice the baguette into 1/2-inch slices and arrange the slices in a single layer in the baking pan. Whisk together the eggs, egg whites, milk and vanilla. Pour the egg mixture over the bread in the pan. In a medium bowl, toss peaches with the lemon juice and 1 tablespoon of the brown sugar. Scatter the peach slices evenly on top of the bread. Combine the remaining brown sugar and cinnamon and sprinkle over the top. Cover and refrigerate overnight. Preheat the oven to 350 degrees. Uncover and bake for 40 minutes. Opt: Top with a dollop of yogurt, a drizzle of maple syrup and a side of Canadian bacon or turkey bacon. Awesome Eggs 1 Red Bell Pepper 1 Yellow Bell Pepper 1 Green Bell Pepper 1 Orange Bell Pepper 1/2 Onion 6 Slices (thick) of Ham 5 Large Mushrooms Baby Spinach Minced Garlic Eggs Guacamole & Salsa (if desired) Cut up peppers, ham & onion into small cubes and store in container for use throughout the week. When you are ready to make eggs, just take out your veggie/ham mix and toss it in a skillet with a little minced garlic and your mushrooms (chopped). When those are sizzling add your eggs (I prefer 3 whites, and 2 yolks) & spinach then scramble to perfection. Serve with salsa and guacamole. Grapefruit with Cinnamon and Honey 1 grapefruit 2 teaspoons honey cinnamon to taste

Slice grapefruit in half. Cut around the sections of grapefruit with a sharp knife. Place in a baking pan cut side up. Drizzle honey on each half and sprinkle with cinnamon. Broil in oven for just a couple of minutes.


Sweet Potato Hash Browns 1 large sweet potato olive oil

Take the sweet potato and either grate or dice very small. Heat oil in frying pan and add sweet potatoes. Cook until your desired doneness. Optional: sauté onions if desired. Yummy! These are a great healthy alternative to regular hash browns. Sweet potatoes do not raise your blood sugar like regular potatoes



Apple, Coconut, Pineapple, Mandarin Orange Salad An equal amount of each of the following: Pineapple (sliced or fresh works well) Mandarin Oranges Apples chopped into approx. 1/2 inch chunks. Then add coconut to taste. I found unsweetened coconut in the Health Food Store. May add Light or fat free whipped topping. The pineapple juice keeps the apple from browning. Cottage Cheese w/Fruit & Nuts Low Fat Cottage Cheese Grapes (red or green seedless) Walnuts or Almonds Cinnamon or Nutmeg Add all ingredients, mix and enjoy. Fruit and Cottage Cheese Low fat cottage cheese 1 apple cubed 1-1.5 cups of pineapple 10-20 grapes cut in half Mix together Kiwi Tea Smoothie 4 peeled kiwi (cut into cubes) 2 medium bananas (cut into chunks) 4 green tea bags 1 ½ cups low fat soy milk (or skim milk) 1 scoop Vanilla Nutrimeal 2 scoops SoyaMax 1 cup ice 1 T orange juice concentrate Boil the milk and immerse the tea bags. Let steep while you freeze the fruit chunks for about 30 minutes. Strain milky tea into blender and add cold fruit and other ingredients. Blend until smooth. Serves 4. Fruit Applesauce 8 apples, peeled, cored and chunked - 1/2 cup water 1 cup of fresh or frozen fruit of your choice (blueberries, raspberries, peaches, cherries) add some spice or extract of your preference (cinnamon, nutmeg, almond extract, lemon extract and etc) Place over high heat and bring to a boil. When boiling, turn heat down to simmer. Continue to cook, stirring occasionally, 25-30 min. Mash down to consistency you like.


Apple Cherry Salad Serves 8 1 tablespoon mayonnaise (sugar free if possible) 1 tablespoon walnut oil 1 tablespoon white wine vinegar 1 teaspoon agave syrup (or 1 packet Splenda) 2 large apples (about 3 cups diced) ¼ cup dried cherries, no sugar added ½ cup walnuts ¼ cup freshly grated (or dried) unsweetened coconut In a cup or a small bowl, combine the mayonnaise, walnut oil, white wine vinegar and sweetener, beating the mixture together with a fork or small whisk. Add the coconut so that it can absorb moisture from the dressing. Refrigerate the dressing until you are ready to use it. Peel, core, and dice the apples. Place them in a medium bowl. Add the dried cherries, nuts, and coconut. Pour the dressing over the salad ingredients and toss them together to coat the fruit. Place in a pretty serving dish and refrigerate the salad until ready to serve. This salad provides a hearty serving of essential fatty acids in the walnuts and their oil. Apple Pear Sauce 6 sweet tart apples (like Jonathan or Jonah Golds) peeled, cored and chunked 5 pears, peeled, cored and chunked 1 teaspoon vanilla extract 2 cups water 2 tablespoons butter In a large pot, add apples and pears. Pour in water and add butter. Place over high heat, and bring to a boil. When it reaches boiling, turn heat down to simmer. Continue to cook, stirring occasionally, for 25-30 minutes or until water is absorbed. Mash down to consistency that you like. Baked Apples 1/3 cup unsweetened apple juice 4 medium baking apples 1/3 cup dry white wine (optional) Ground cinnamon to taste 1/3 cup water 1 tablespoon ground walnuts 2 tablespoons grated orange zest Preheat oven to 375 degrees. In a small pot simmer the apple juice, wine, and water with the orange zest for 10 minutes. Core the apples and remove peel from the top 1/3 of each apple. Using a small spoon, remove and discard the core and seed. Place in a small baking dish just big enough for the apples. Pour apple juice mixture around the apples and sprinkle each apple with cinnamon. Bake for about 20 minutes or until the apples are cooked through but still hold their shape. Place each apple in a small dessert dish. Top with 1 Tbsp of the cooking liquid and 1/4 of the walnuts. Serve warm


Fruit Salad with Coconut Add an equal amount of each of the following: Pineapple, canned or fresh Mandarin Oranges Apples cut into 1/2 inch chunks Then add "unsweetened" coconut to taste. (You can find this in the Natural Food part of the grocery store or go to a Health Food store)You may add natural, organic, unsweetened vanilla yogurt.

Baked Peaches and Blueberries

Recipe from Nigella Lawson, Food Network

Serves 8

6 peaches, halved, pit removed, cut into wedges 1-1/2 pints blueberries 1 to 2 teaspoons orange flower water (available at Whole Foods) 2 tablespoons sugar or Stevia (natural sweetener)(optional) 2 cups plain yogurt In a large bowl, with a large spoon, gently combine peaches and blueberries. Add the orange flower water and continue to combine, serve cold or pour fruit into a 12- by 8-inch baking dish. Sprinkle with sugar and bake in a preheated 325 degree oven for 20 minutes, until sugar caramelizes. Remove from oven, top with yogurt, and enjoy. Peaches with Balsamic Vinegar Recipe from Chef Mario Batali, Food Network Serves 4

This is a divine way to serve summer peaches after dinner. Once you taste this combination, youll agree that these ingredients were meant to be together. 4 perfectly ripe fresh peaches or nectarines 4 tablespoons high quality balsamic vinegar 1 tablespoon freshly ground black pepper 1 teaspoon sugar

Wash and peel peaches. Slice peaches into ½-inch thick slices and place in a large mixing bowl. Add vinegar, pepper and sugar and gently toss to coat. Divide among 4 martini glasses and serve. Orange, Onion & Mint Salad Recipe from Cucina Fresca Cookbook Serves 4-8

3-4 navel oranges 1/2 small red onion, peeled and cut into paper-thin slices 1 tablespoon coarsely chopped fresh mint leaves 1 tablespoon oil-cured black olives, pits removed, cut in half 1 tablespoon fruity, high quality olive oil Peel the oranges, removing as much of the white pith as possible. Cut the peeled oranges crosswise into 1/4-inch-thick slices. Arrange the orange slices on a platter. Either alternate the orange slices with the onion slices, or separate the onion slices into rings and scatter on top of the oranges. Sprinkle the chopped mint and pitted olives over the oranges and onions. Just before serving, sprinkle with olive oil. Banana Boats 1 banana, sliced lengthwise Any natural 100% nut butter (almond, cashew, peanut) Unsweetened coconut Spread each banana half with 1 tsp of nut butter. Sprinkle coconut across each half.


Almond Apples 1 apple, cut into 8 wedges any natural 100% nut butter (almond, cashew, peanut)cinnamon 1/4 cup healthy natural granola (read your labels!) Spread each apple wedge with 1/2 teaspoon of nut butter (don't overdo it) Sprinkle with cinnamon Dip into granola



Stir-Fried Tofu with Broccoli 2 tbsp olive oil 1 lb firm tofu, cut into 1" cubes 2 tbsp ginger root finely chopped, divided 2 onions sliced 6 cups broccoli, chopped 1 cup carrots, thinly sliced 1/2 lb Asian mushrooms 3/4 cup veggie stock 2 tsp tamari Soy sauce 2 tsp arrowroot or cornstarch 2 Tbsp water 4 cups Chinese Cabbage or Bok Choy sliced In a wok over high heat, heat oil and add tofu along with half the ginger root. Stir fry 2 minutes. Remove tofu and ginger to small bowl and set aside. Add onions to Wok and stir fry two minutes and remove to bowl with tofu. Add remaining ginger, broccoli, carrots, and mushrooms, and stir fry another two minutes. Add vegetable stock and soy sauce. stir cover and cook two more minutes. In another bowl, mix together arrowroot and water. Return tofu and onion to wok, add arrowroot mixture and bring to boil. Stir in cabbage or Bok Choy. Cook until tender but crisp, about one minute. Serve over whole grains. Serves 6 Substitute where necessary, regular mushrooms are OK. May need a little more soy sauce. Tony Steward Asparagus with Egg 1/2 pound asparagus spears 1/4 cup plain nonfat yogurt 1 1/2 teaspoons minced fresh dill weed or dried 1 1/2 teaspoons minced fresh chives or dried 2 teaspoons Dijon mustard 1/8 teaspoon salt 1/8 teaspoon pepper 1 hard-cooked egg, chopped Break off tough ends of asparagus and slice off scales with a vegetable peeler. Steam asparagus for 5 minutes, asparagus should be tender/crisp. Run under cold water, strain, and refrigerate. Mix yogurt with dill, chives, mustard, salt, and pepper. Separate asparagus between 2 serving dishes and top with 2 tablespoons sauce and 1/2 egg. Serve this on the side of salmon and use the sauce for that too.

Grilled Asparagus and Mushrooms Asparagus Mushrooms Garlic Sea salt and pepper Olive oil Asiago cheese

Mix ingredients, put in foil and grill until done. Add asiago cheese.


Grilled Eggplant and Tomato 1 medium eggplant, sliced into 1/4 inch rounds 2 large tomatoes, sliced 1 (11 ounce) log goat cheese 4 tablespoons olive oil 2 tablespoons balsamic vinegar salt and pepper to taste Preheat grill for medium heat. In a large bowl, coat eggplant with olive oil and balsamic vinegar. Season with salt and pepper. Arrange half of the eggplant slices on a tray. Place a slice of tomato and a slice of goat cheese on each slice of eggplant. Sprinkle a little salt and pepper on the tomatoes and cheese. Top with remaining slices of eggplant, and secure each bundle with a toothpick. Lightly oil the grill grate. Remove toothpicks, and arrange bundles on grate. Cook about 7 to 8 minutes, then carefully flip. Continue cooking for 6 to 7 minutes. Notes To cook in the oven, bake at 375 degrees F (190 degrees C) for 15 to 20 minutes, or until softened and melt in your mouth delicious! Fresh mozzarella can easily be substituted if you don't like goat cheese. Grilled Vegetable Medley Yellow squash Zucchini Onion Carrots Yellow or red pepper Garlic Sea salt and pepper Tomatoes Julienne all vegetables, mix together, put in foil and grill until tender. Great by itself or on top of asparagus or squash

Roasted Asparagus

(from Ann Wolter)

Serves 3-4 people

Perfect accompaniment to grilled or roasted meats or a mound of perfectly cooked scrambled eggs. 1 pound fresh asparagus Good olive oil 1 teaspoon kosher salt Freshly ground black pepper 1/4 cup freshly grated Parmesan cheese (optional)

Preheat the oven to 400 degrees. Break off the tough ends of the asparagus. If you choose to wash your asparagus first, dry them thoroughly between dish towels so they dont "steam" in the oven. Place the asparagus on a metal baking sheet, drizzle with olive oil, then toss to coat the asparagus completely. Spread the asparagus in a single layer and sprinkle liberally with salt and pepper. Roast the asparagus for 15 minutes, until tender but still crisp. Sprinkle with the Parmesan cheese and return to the oven for 3-5 minutes, or until the cheese melts.


Beet (not beef) Tartare with Goat Cheese Serves 4 (3 teaspoons per person) Recipe from Artisanal Cooking, by Terrance Brennan and Andrew Friedman This eye-catching hors doeuvre offers an unusual presentation on individual teaspoons. As an alternative, you can put the mixture in a bowl and serve it with whole grain pita chips or zucchini rounds. 1/2 pound large beets (3 beets) with the skins on, scrubbed and rinsed under cold running water 2 tablespoons extra virgin olive oil Kosher salt 1 tablespoon freshly squeezed lemon juice 3/4 teaspoon Dijon mustard 1 tablespoon finely diced shallots 2 teaspoons thinly sliced chives Pinch cayenne 2 tablespoons crumbled goat cheese (from 1-2 ounces cheese)

Preheat the oven to 400 degrees. Put the beets in a bowl, and toss with 1 tablespoon oil and salt. Wrap all the beets in a large piece of aluminum foil. Place the parcel in a small baking dish and bake in the oven until a thin-bladed knife easily pierces into the center of a beet, approximately 1 hour and 30 minutes. Remove the beets from the oven and let cool. Peel the beets, finely dice them, and transfer to a mixing bowl. Add the lemon juice, mustard, shallots, chives, cayenne, goat cheese, and remaining tablespoon oil to the bowl with the diced beets. Stir to combine and season to taste with salt. Cover the beet tartare and chill for at least 1 hour or overnight. Serve cold. Divide the tartare among 12 teaspoons. Arrange the spoons in a circular pattern on a plate or platter with the handles facing outward, and serve. Tomato, Avocado & Red Onion Salad Recipe from Cucina Fresca Cookbook Serves 4-6

4 ripe tomatoes, cored 2 ripe avocadoes Juice of 1 lemon 1/2 very small red onion, peeled, sliced paper-thin and separated into rings

Balsamic or red wine vinegar to taste Fruity olive oil to taste Freshly ground black pepper

Cut the tomatoes crosswise into 1/2-inch slices. Set aside. Cut the avocadoes in half lengthwise, remove the pits, and peel. Cut the avocado halves lengthwise into thin slices. Sprinkle lemon juice over the pieces to prevent discoloration. Arrange the tomatoes so they just overlap along the bottom edge of individual salad plates or a platter. Place the avocado slices in a fan shape above the tomatoes. Sprinkle the onion rings on top of the tomato slices. Lightly sprinkle vinegar and oil to taste over the vegetables. Grind fresh black pepper over the whole salad. Roasted Carrots Recipe from Ina Gartens Barefoot Contessa Cookbook

Fresh carrots are sweet all year long, and this recipe has been a Barefoot Contessa standard. The key here is a very high oven temperature, which browns the carrots on the outside without drying them out on the inside. The sweeter the carrots, the better this will taste, so buy them from a farm whenever you can. 12 carrots 3 tablespoons good olive oil 1-1/4 teaspoons kosher salt 1/2 teaspoon freshly ground black pepper 2 tablespoons minced fresh dill or flat-leaf parsley

Preheat the oven to 400 degrees. If the carrots are thick, cut them in half lengthwise; if not, leave them whole. Slice the carrots diagonally into 1-1/2 inch-thick slices. (Carrots will get smaller while cooking, so make the slices big.) Toss them in a bowl with olive oil, salt, pepper. Place on a baking sheet in one layer and roast in the oven for 20 min. Toss the carrots with minced dill or parsley, season to taste, and serve.


Carrot Salad 1 lb carrots, julienned and steamed 1 tsp lemon juice Red onion, small, finely diced 1 cup low fat yogurt 1 tsp curry 1/2 tsp cumin Red pepper flakes to taste Chill before serving. Horsey Beets 2 cans of beets or 1 lb fresh 1 tsp horseradish 2 tsp honey ½ cup plain low fat yogurt Dill weed to taste Heat beets. Combine remaining ingredients and stir into beets. Beets with Orange Vinaigrette Recipe from The Barefoot Contessa Cookbook & Food Network (4 servings) 2 (15-ounce) cans baby beets, drained 2 tablespoons raspberry vinegar 2 tablespoons freshly squeezed orange juice (from the oranges used below) 3 tablespoons good olive oil 1-1/2 teaspoons kosher salt 1/2 teaspoon freshly ground black pepper 1/2 cup small-diced red onion (1 small onion) 2 large seedless oranges, zested Segments from 2 large seedless oranges Mixed greens (Anns addition) Drain the beets and dice into 1/2-inch cubes. Place the beets in a mixing bowl and add the raspberry vinegar, orange juice, olive oil, salt, pepper and red onions. Zest the oranges and then segment over a bowl to catch the juices. Add the orange zest, orange segments, and any juices and mix well. Taste for seasoning and serve cold or at room temperature. (I like to serve this over mixed greens; there is plenty of liquid to serve as the dressing.) Zucchini with Onions and Parmesan 3 med zucchini, sliced 1 large onion, sliced 4 ­ 6 garlic cloves 1 tbsp olive oil 1/4 freshly grated parmesan cheese Fresh mushroom (opt) Saute garlic in olive oil Add onion and sauté a couple minutes Add optional mushrooms Add zucchini and finish sautéing until al dente. Stir in parmesan cheese just before serving.


Tomato and Feta Broccoli 1 bunch of broccoli 3 tbsp olive oil 2 tsp fresh lemon juice 2 garlic cloves, minced Steam these together. Add: 1 tbsp sundried tomatoes and 3 tbsp feta cheese Asian Broccoli and Tofu 1 bunch of broccoli 3 carrots 1 block of firm tofu, small cubes 2 tbsp rice vinegar 1 tbsp soy sauce Ginger, grated, 1 tsp Red pepper flakes to taste

Brussels Sprouts with Apples 2 cups Brussels sprouts 3 tbsp olive oil 2 tsp fresh lemon juice 2 garlic cloves Sea salt and black pepper to taste 1/4 cup diced onion 1 large apple, peeled and diced 2 tbsp walnuts, chopped Steam Brussels sprouts Add rest of ingredients and serve Curried Cauliflower Cauliflower, 1 small head 2 tsp fresh lemon juice 2 garlic cloves Sea salt and pepper Steam together then add some turmeric or curry powder to steamed broth. Top with a little finely chopped cilantro



Basic dressing Shaker cup 6 to 8 ounces plain, lowfat yogurt 1/2 cup balsamic vinegar 4 TBS Optomega 2 pinches sea salt 2 pinches black pepper 1 TBS ground garlic (or four chopped cloves) 1 soup spoon Oregano 1 Bay leaf crushed 1 soup spoon Rosemary 1 pinch red pepper (dried/crushed)

Add all of the ingredients in your USANA shaker cup - and SHAKE! Let sit in the fridge for 20 minutes to blend. Use your imagination on the spices! Anything goes...fresh herbs are always better - but are also stronger tasting! Greek Salad 2 Large Cucumbers 4 Roma Tomatoes 1 Small Red Onion 2-3 Chicken Breasts 6 oz Reduced Fat Feta Cheese 20-30 Greek Olives (pitted) Olive Oil Balsamic Vinegar Minced Garlic Italian Herbs Cut chicken into bite sized pieces, and then cook in olive oil over medium/high heat until done (season with minced garlic and Italian herbs). Cut cucumbers, roma tomatoes, and onion into salad sized pieces & toss into medium sized bowl. Add feta, olives, and cooled chicken. Pour Olive Oil and Balsamic Vinegar on to taste, mix and enjoy! Store 1/2 of this in large container, and put the rest into meal sized containers for when you are in a hurry and don't have time to make anything healthy. Mandarin Spinach Salad 1 can Mandarin Oranges in water or juice 1 small jar marinated artichoke hearts 1 small package plain feta cheese 1 package fresh baby spinach Slivered fresh almonds Open can of Mandarin oranges, drain off juice and place in small bowl Add jar of artichoke hearts (do not drain) and stir - this is your dressing! Pack a large salad bowl with spinach Crumble feta cheese in along with slivered almonds Pour dressing over top and toss! This is so easy and fast and really a great lunch pick me up. You can make the dressing and keep it in the fridge for about 3 days.


Raspberry dressing, dip, or sauce OptOmega oil Raspberry vinegar Splenda Fresh Herbs Spices

I make it to my taste and it is not only a healthy salad dressing or dip for chicken or fish but it taste great also. Pineapple/ Avocado Salad Adapted from Moosewood Celebrates 3T olive oil 1/4 c walnuts 2 avocados, cut in small chunks

2 C pineapple chunks, fresh the best 1T lime juice 1T fructose

Mix the pineapple/lime juice/ fructose and refrigerate for 1 hour. Heat olive oil and sauté walnuts until crisp, about 4 minutes. Drain. Mix pineapple mixture, walnuts and avocados. Optomega Salad Dressing ¾ cup red wine vinegar ¼ cup Optomega ½ cup extra virgin olive oil dash of basil dash of pepper dash of salt 1 garlic clove (minced) 1/8 medium onion, crushed

Place garlic and onion in bowl. Add 1 TBS of vinegar and leave for 10 minutes. Strain liquid off and add to salad dressing bottle. Add basil, pepper, salt, oil, and remaining vinegar and shake. Pomegranate Dressing 1/4 cup pomegranate juice 1/2 tsp Dijon mustard 1/4 cup olive oil 1/4 cup lemon juice fresh ground black pepper

In a small bowl, whisk mustard, pomegranate juice and lemon juice together, slowly whisk in the olive oil. Season with pepper, serve with green salads and grilled meats. Store in the refrigerator for up to 3 days Raspberry Vinaigrette for one serving 1 tbsp of raspberry vinegar 2 tbsp of olive oil 1 tbsp of Optomega 1 tsp of Dijon mustard Salt and pepper to taste Mix together and ready to use. Salad de Lite 1 package Broccoli Cole Slaw 1 Apple chopped 1 Mandarin Orange slices 1/2 cup Raisins 1/2 cup Nuts 1/2 cup Onion

Dressing - use Sweet and Spicy. Mix all together and add dressing.


Sesame Ginger Dressing/Sauce 2 tablespoons rice vinegar 2 tablespoons vegetable oil 2 tablespoons sesame oil 1-2 tablespoons fresh ground ginger 2 teaspoons soy sauce 1-2 tablespoons hot chili oil pinch salt pinch garlic powder

Green Salad with Creamy Mustard Vinaigrette Recipe from Ina Gartens Barefoot Contessa Family Style Cookbook

Serves 6-8

Serve this with a steaming bowl of roasted-tomato basil soup and a small wedge of cheese, and youll have a perfect casual meal. 3 tablespoons champagne vinegar (or white wine vinegar) 1/2 teaspoon Dijon mustard 1/2 teaspoon minced fresh garlic 1 extra-large egg yolk, at room temperature 3/4 teaspoon kosher salt 1/4 teaspoon freshly ground black pepper 1/2 cup good olive oil (or 1/4 cup olive oil plus 1/4 cup OptOmega oil) Salad greens for 6-8 people In a small bowl, whisk together the vinegar, mustard, garlic, egg yolk,salt, and pepper. While whisking, slowly add the olive oil until the vinaigrette is emulsified. Toss the greens with enough dressing to moisten and serve immediately. Super Healthy Optomega® Salad Dressing Makes 16 oz.

1 bottle Optomega® (8 oz.) 4 oz. Organic lemon or lime juice (fresh squeezed or bottled) 4 oz. Raw Apple Cider Vinegar 4 cloves fresh Garlic, minced or pressed (or 1 tsp. granules) 1 tsp. Cayenne Pepper (African Bird pepper is the strongest) 1 tsp. Powdered Ginger (optional) This is spicy stuff. Cayenne pepper is warming and stimulates circulation without irritation to the GI tract. Zesty Veggie Salald 1 can green beans (can by French style) 1 can small Lima beans 1 small can English peas (Le Seur) Wash, drain and set aside. Mix 1/3 cup splenda, 1/2 tsp. salt 1/3 cup olive oil 1/3 cup red vinegar 2 Tbsp water, dash Tabasco Heat above ingredients very slowly. Pour over vegetables. Let stand overnight. Will keep in refrigerator a long tome. 1 medium sweet onion (chopped) 4 stalks of celery (chopped) 1 small jar chopped pimento



ASIAN GRILLED SALMON SALAD 1 pound fresh asparagus spears 1 bunch of Romaine lettuce 4 6-8 ounce salmon fillets 1 tomato sliced 1 tablespoon olive oil 1 cup fresh mushrooms 1 teaspoon fennel seed, crushed Prepare asparagus by cutting off the tough base. Rinse fish and pat dry. Brush asparagus spears and both sides of salmon lightly with oil. Press fennel seed onto both sides of salmon. Place salmon on the greased rack of an uncovered grill directly over medium coals. Place asparagus on a piece of heavy foil on grill rack next to salmon. Grill for 8 to 12 minutes or until asparagus is tender and the fish begins to flake easily, turning once halfway through. Meanwhile, line 4 plates with lettuce leaves. Place salmon atop greens. Arrange asparagus, tomato wedges, and mushrooms around salmon. Drizzle with Asian Dressing. Makes 4 servings. Asian Dressing: 1 tablespoon olive oil 1 tablespoon rice vinegar 1 tablespoon soy sauce 1 teaspoon toasted sesame oil 1/4 teaspoon sugar 1/4 teaspoon grated ginger root Combine above ingredients in a shaker and shake well. Grilled Herbed Shrimp (From Chef Ina Garten's Barefoot Contessa Parties!) 3 garlic cloves, minced 1 medium onion, diced 1/4 cup minced fresh parsley 1/4 cup minced fresh basil 1 teaspoon dry mustard 2 teaspoons Dijon mustard 2 teaspoons kosher salt 1/4 teaspoon freshly ground black pepper 1/4 cup olive oil Juice of 1 lemon 2 pounds jumbo shrimp (16-20 per pound), peeled and deveined (tails left on) Combine the garlic, onion, parsley, basil, mustards, salt, pepper, olive oil, and lemon juice. Add the shrimp and allow to marinate for 1 hour at room temperature or cover and refrigerate for up to 2 days. Prepare to grill and brush the grilling rack with oil to prevent the shrimp from sticking. Skewer the shrimp. I use 5 or 6 shrimp on a 12-inch skewer for a dinner serving. Grill the shrimp for 1-1/2 minutes on each side. Serve with Yummy Mango Salsa


Coconut Shrimp with Pineapple Salsa Pineapple Salsa 1 1/2 cup canned or fresh crushed pineapple, drained 1 jalapeño chili pepper, seeded and finely chopped 1 red bell pepper, seeded and diced 2 tablespoons fresh lime juice salt to taste Grilled Shrimp 1/2 cup fresh or canned coconut milk 2 tablespoons fresh lime juice 1 tablespoon low-sodium soy sauce 1 tablespoon freshly grated ginger root 1 tablespoon agave or brown sugar 20 large shrimp, peeled and deveined freshly ground black pepper 1/2 cup cilantro For the pineapple salsa, place the pineapple, jalapeño pepper and red pepper in a bowl and toss to combine. Season to taste with lime juice and salt. Refrigerate until ready to serve. This can be made in advance and stored up to 3 days. For the grilled shrimp, combine coconut milk, lime juice, soy sauce, ginger and sweetener in a bowl. Add the shrimp, toss to coat the shrimp evenly and refrigerate for at least 30 minutes or overnight. Preheat the grill to medium. Remove the shrimp from the coconut mixture. Season with salt and pepper and place 5 shrimp on each skewer. Place the skewers on the grill and cook until the shrimp are just done, about 3 to 4 minutes per side. Tastes great served with basmati rice. Remove the shrimp from the skewers and top with the pineapple salsa. Garnish with cilantro and serve. 4 servings. Serving size: 5 shrimp with 3/4 cup of rice and 1/2 cup pineapple salsa. Salmon Frittata 1 green pepper, diced 1/2 cup onion, diced 2 cloves garlic, minced 15 ounces of canned, skinless, boneless salmon, drained and chunked 6 eggs 1/3 cup skim milk or water 2 teaspoons taco or fajita seasoning 1/3 cup shredded Cheddar cheese 1 1/2 cups chunky salsa Preheat over to 400 degrees. Spray coat a 10 inch nonstick pan. Stir in bell pepper, onions and garlic. Saute 2 minutes over medium heat. Add salmon. Beat together eggs, milk or water and seasonings. Pour over vegetables in pan. Cook over medium-low heat, omelet-style, until sides are set, about 4 - 5 minutes. Sprinkle cheese on. Transfer pan to oven about 5 inches from heat, covering handle with foil if necessary. Bake an additional 5 minutes or until frittata is puffy and eggs are firm in the center. Cut into wedges. Serve each slice with 1/4 cup salsa. Serves 5


Simple Baked Fish 3 tablespoons honey 3 tablespoons Dijon mustard 1 teaspoon lemon juice 4 6 ounce salmon fillets 1/2 teaspoon pepper sea salt to taste Preheat oven to 325 degrees. In a small bowl, mix honey, mustard and lemon juice. Spread the mixture over the salmon. Season with pepper. Arrange in a medium baking dish. Bake for 20 minutes in a preheated oven or until fish flakes easily with a fork.(adapted from Quick Salmon with Herb Crust Adopted from Better Homes and Gardens Makes 4 servings

12 ounces fresh or frozen skinless salmon fillets, 3/4-inch thick 1/3 cup coarsely chopped fresh oregano 1/3 cup coarsely chopped fresh cilantro 1/4 cup sliced green onion 1 clove garlic 1 tablespoon fresh lemon juice 2 teaspoons olive oil 1/4 teaspoon salt and 1/8 teaspoon pepper Thaw salmon, if frozen. Rinse fish; pat dry with paper towels. Cut into two (6-ounce) pieces. Set aside. In the bowl of a food processor or a mini-chopper combine oregano, cilantro, green onion, garlic, lemon juice, oil, salt, and pepper. Cover and process until chopped. (Or, use a knife to finely chop oregano, cilantro, green onion, and garlic. Transfer to a shallow bowl. Stir in lemon juice, oil, salt, and pepper.) Generously coat both sides of salmon with the herb mixture. Cook the salmon on the rack of an uncovered grill directly over medium-hot coals for 6 to 8 minutes or until the salmon just begins to flake easily with a fork. To serve, cut each salmon piece in half.

Grilled Lemon Dill Fish 1/2C. low fat mayonnaise 1 Tbsp. lemon juice 1 tsp. dill weed 1/2 tsp. gated lemon peel 1 lb. firm-textured fish fillets (such as cod, catfish or salmon) Mix mayo, juice dill and peel Place fish on greased grill over medium coals. Brush with 1/2 of the mayo mixture. Grill 5 minutes; turn. Brush with remaining mayo mixture. Grill an additional 5 to 8 minutes or until fish flakes easily with fork. For More Flavor increase lemon juice to 2 Tbsp.


Grilled Herb Shrimp with Mango Salsa Serves 6 for dinner; 8-10 for cocktails

(From Chef Ina Gartens Barefoot Contessa Parties!)

Ann W has this to say about the recipe: This is my all-time favorite spring and summer hors doeuvres! Every time I eat it or serve it, Im reminded that the Healthy for Life program is NOT about deprivation, its about enhancing our lives and our taste buds. Enjoy! 3 garlic cloves, minced 1 medium yellow onion, small-diced 1/4 cup minced fresh parsley 1/4 cup minced fresh basil 1 teaspoon dry mustard 2 teaspoons Dijon mustard Mango Salsa 2 teaspoons kosher salt 1/4 teaspoon freshly ground black pepper 1/4 cup good olive oil Juice of 1 lemon 2 pounds jumbo shrimp (16-20 per pound), peeled and deveined (tails left on)

Combine the garlic, onion, parsley, basil, mustards, salt, pepper, olive oil, and lemon juice. Add the shrimp and allow them to marinate for 1 hour at room temperature or cover and refrigerate for up to 2 days. Prepare a charcoal grill with hot coals, and brush the grilling rack with oil to prevent the shrimp from sticking. Skewer the shrimp. I use 5 or 6 shrimp on a 12-inch skewer for a dinner serving. (For cocktails, place each shrimp on its own 6-inch skewer and cook the same way.) Grill the shrimp for 1-1/2 minutes on each side. Serve with the Mango Salsa. (recipe follows)

Mango Salsa Give this a try! It is so much better than store-bought fruit salsa ­ it even beats the pants off Whole Foods fresh mango salsa! 2 tablespoons good olive oil 1-1/2 cups diced yellow onion (2 onions) 2 teaspoons peeled, minced fresh ginger 1-1/2 teaspoons minced garlic 2 ripe mangos, peeled, seeded, and small-diced 1/3 cup freshly squeezed orange juice 2 teaspoons light brown sugar (or Agave Nectar or Stevia) 1 teaspoon kosher salt 1/2 teaspoon freshly ground black pepper 1 to 2 teaspoons minced fresh jalapeno pepper, to taste (1 pepper) ­ be sure to remove the little seeds! 2 teaspoons minced fresh mint leaves Saute the olive oil, onions, and ginger in a large sauté pan over medium-low heat for 10 minutes, or until the onions are translucent. Add the garlic and cook for 1 more minute. Add the mangos; reduce the heat to low and cook for 10 more minutes. Add the orange juice, brown sugar (or Agave Nectar or Stevia), salt, black pepper, and jalapenos; cook for 10 more minutes, or until the orange juice is reduced, stirring occasionally. Remove from the heat and add the fresh mint. Serve warm, at room temperature, or chilled.


Grilled Salmon Salad

Recipe from Ina Gartens Barefoot Contessa Cookbook

Serves 4

Most salad recipes require making the salad first and then the vinaigrette. With this salad recipe, just toss all the ingredients together and get the same delicious flavor with less work and fewer bowls. 2 pounds fresh salmon fillets, with the skin on Good olive oil, for grilling Kosher salt Freshly ground black pepper 1 cup small-diced celery (3 stalks) 1/2 cup small-diced red onion (1 small onion) 2 tablespoons minced fresh dill 2 tablespoons capers, drained 2 tablespoons raspberry vinegar 2 tablespoons good olive oil 1/2 teaspoon kosher salt 1/2 teaspoon freshly ground black pepper Prepare the grill with hot coals (or heat a grill pan on your stovetop). Cut the salmon fillets crosswise into 4-inch-wide slices. Rub them with olive oil and sprinkle with salt and pepper. Brush the cooking surface with oil to prevent the fish from sticking. Cook the fillets on the grill or grill pan for 5-7 minutes on each side, until they are rare. Be sure they are still rare on the inside. Remove to a plate, wrap with plastic, and chill in the refrigerator until cold and very firm. When the fillets are cold, remove any skin that hasnt come off during grilling. Break the fillets into very large flakes and put them into a bowl, adding any juice that has collected at the bottom of the plate. Add the celery, red onions, dill, capers, raspberry vinegar, olive oil, salt, and pepper to taste. Mix well and serve cold or at room temperature. Together, these two dishes make a delicious, healthy and colorful meal! Kurt and Ann enjoyed this for Valentines Day Dinner 2007.

Easy Way to Broil Salmon

(According to Chef Kendra Kohrt, PassionFood)

This is so simple! Rinse and dry the fish, turn the oven on to broil, and spray the bottom of a baking sheet with cooking spray (or lightly rub with olive oil). Remove pin bones from the salmon with tweezers or pliers. Sprinkle the fish with salt and pepper or any other seasoning you like. Place to broil for about 8-10 minutes, depending on the size of the filet and how well you like your fish done. The best clue to whether its done or not is visually. You want the salmon to look done, but no white goo (albumen) should be coming out of the fish. Also, its done when the flesh flakes off easily with your fingernail. Spritz the salmon with fresh lemon juice and enjoy! Poached Salmon 1/4 lb. salmon steak per person Lemon juice Fresh dill Green onions, finely chopped Place each steak in an aluminum foil package. Before closing the each packet, pour/squeeze lemon juice liberally over the salmon, place fresh dill weed on top and sprinkle with chopped green onions. Close packet. Cook at 350 for about 20 minutes or until fish flakes easily.


Swordfish w/ Tomatoes & Capers From Ina Gartens Barefoot Contessa Cookbook

Serves 4

This is a very simple dish that is perfect for summer parties. The sauce can be made well in advance and the fish grilled at the last minute. This sauce is also delicious with other grilled fish, such as cod or red snapper. On a hot summer day, its also delicious served cold. You can add any Provencal ingredients that you like: pitted nicoise olives, sautéed bell peppers, anchovies, even a garnish of steamed mussels. 1 cup chopped yellow onion (1 onion) 1 cup chopped fennel (1 bulb) 3 tablespoons good olive oil 1 teaspoon minced garlic 28 ounces canned plum tomatoes, drained 1 teaspoon kosher salt 3/4 teaspoon freshly ground black pepper 2 tablespoons chicken stock 2 tablespoons good dry white wine 1/2 cup chopped fresh basil leaves 2 tablespoons capers, drained 1 tablespoon unsalted butter (optional) 4 1-inch-thick swordfish fillets (about 2-1/2 pounds) Fresh basil leaves For the sauce, cook the onions and fennel in the oil in a large sauté pan on medium-low heat for 10 minutes, until the vegetables are soft. Add the garlic and cook for 30 seconds. Add the drained tomatoes, smashing them in the pan with a fork, plus the salt and pepper. Simmer on low heat for 15 minutes. Add the chicken stock and white wine and simmer for 10 more minutes to reduce the liquid. Add the basil, capers, and butter (optional) and cook for 1 minute more. Prepare a grill with hot coals. Brush the swordfish with olive oil, and sprinkle with salt and pepper. Grill on high heat for 5 minutes on each side until the center is no longer raw. Do not overcook. Place the sauce on the bottom of a plate, arrange the swordfish on top, and garnish with basil leaves. Serve hot or at room temperature. Halibut in Artichoke and Tomato Broth Recipe from Giada De Laurentiis, Food Network (4 servings)

1 tablespoon olive oil, plus 3 tablespoons 4 (6-ounce) halibut fillets 1/4 teaspoon kosher or sea salt, plus more for seasoning fish 1/4 teaspoon freshly ground black pepper, plus more for seasoning fish 2 shallots, sliced into thin rounds 2 cloves garlic, minced 1 pound frozen artichokes, thawed (Ann could only find canned artichokes, and they were just fine) 1/2 cup white wine 1-1/2 cups low-sodium chicken broth 1 (14.5 ounce) can diced tomatoes 1/2 teaspoon minced fresh thyme leaves (or 1/4 teaspoon dried thyme) Drizzle 1 tablespoon of olive oil over the halibut and season with salt and pepper. Heat a grill pan over high heat. Cook the fish on the grill pan until just cooked through, about 4 minutes per side, depending on the thickness. In a medium saucepan, heat the 3 tablespoons of olive oil over medium-high heat. Add the shallots and cook for 1 minute. Add the garlic and artichokes and cook until golden brown, about 5 minutes. Add the white wine and stir, scraping the brown bits off the bottom of the pan with a wooden spoon. Add the chicken broth, tomatoes and juice, thyme, and ¼ teaspoon each salt and pepper. Bring to a simmer. Ladle the artichoke and tomato broth into shallow bowls. Top with the grilled halibut. Serve immediately.


Oven-Baked Salmon

(From Jacque Pepins Fast Food My Way)

Serves 12

Chef Pepin has this to say about this recipe: "This dish is the essence of my fast food. Season a fillet of salmon and nutty bread crumbs right on your serving platter and bake it in a very low oven while you make another dish or entertain your guests. Dont worry about burning the platter; it wont be damaged by the low heat of the oven, and the fish will be perfectly cooked." Ann Wolter has this to say about the recipe: For all you folks who dont like salmon because it always tastes "dried out" or "fishy," I say TRY THIS ­ IT WILL CHANGE YOUR LIFE! Im including Chef Pepins accompanying recipe for his Sun-Dried Tomato and Salsa Mayonnaise here, even though its not ideal for those of us who are trying to lose weight. Its delicious and your guests will love it, but believe me, you dont need any accompaniment other than a squeeze of lemon with this delicious salmon dish. And remember, you can certainly make this recipe with smaller pieces of salmon. Just cut down the cooking time a bit. 1 teaspoon canola oil 1 large skinless and boneless salmon fillet (about 3 pounds) 1-1/2 teaspoons salt 1 teaspoon salt 1 teaspoon freshly ground black pepper About 1 cup combined bread crumbs (I like Ians Whole Wheat Panko Breadcrumbs from Whole Foods) and ground hazelnuts (grind 1/4 cups hazelnuts in a food processor) 1 cup coarsely chopped fresh herbs (a mixture of parsley, tarragon, chives, and chervil is ideal) Heat the oven to 200 degrees. Oil a platter with the oil. Arrange the salmon on the platter and sprinkle it with 3/4 teaspoon salt and 1/2 teaspoon pepper. Turn the salmon over and sprinkle it with the remaining 3/4 teaspoon salt and 1/2 teaspoon pepper. Sprinkle the hazelnut-crumb mixture on top of the fillet. Bake for 45 minutes, until the salmon is barely cooked. (I like it slightly rare inside.) When the salmon is done, remove it from the oven and sprinkle the chopped herbs on top. Serve warm or at room temperature with or without the Salsa Mayonnaise.

Poached Salmon with Lemon Mint Tzatziki 2 cups dry white wine 2 cups water 2 bay leaves 2 sprigs flat-leaf parsley 2 lemons, unpeeled, sliced 1 (2 pound) salmon fillet with skin 1 scallion, top only, thinly sliced 1 cup Lemon Mint Tzatziki (recipe follows)

Recipe from Ellie Krieger, Food Network Serves 6

Put the wine, water, bay leaves, parsley and one of the sliced lemons into a large deep skillet and bring to a simmer. Add the salmon, skin side down. Add more water, if necessary, to cover the salmon. Cover the skillet and simmer over a low heat until the fish is just cooked through, about 8 minutes. Transfer the fish to a plate, cover it and chill it completely in the refrigerator, about 3 hours. To serve, peel the skin from the fillet and scrape away any brown flesh. Put the fish on a serving plate, garnish with scallion and the remaining lemon slices. Serve with Lemon Mint Tzatziki.


Lemon Mint Tzatziki This sauce is also fantastic with grilled lamb or in a whole wheat pita as a snack. 1 cup non-fat plain yogurt 1 English cucumber 1 teaspoon olive oil or USANA OptOmega Oil 2 teaspoons lemon juice 1/2 teaspoon minced garlic 1/4 teaspoon lemon zest 1 tablespoon finely chopped mint leaves Salt and pepper Line a strainer with paper towel and put the strainer over a bowl. Put the yogurt in the strainer and place it in the refrigerator to drain and thicken for 3 hours. Seed and coarsely grate the cucumber. Drain it well. In a medium bowl, stir together the thickened yogurt and olive oil. Stir in the cucumber, lemon juice, garlic, zest and mint. Season with salt and pepper, to taste, and serve. Yield: 1 cup.

Lemon Dill Salmon

2 servings

1 salmon fillet-about 1/2 lb. 1/2 tsp olive oil 1 Tablespoon fresh lemon juice grated zest from 1 lemon 1/8 teaspoon dried dill weed (I use more and use fresh) 2 Tablespoons white wine very thin lemon slices Spray grill rack with vegetable spray Rinse fish and pat dry; place in shallow dish. Combine oil, lemon juice, zest, dill and wine; pour over fish, cover and refrigerate for 30 minutes. Preheat grill (I use my broiler in the oven sometimes). Place salmon on grill and cook for 4-5 minutes, basting occasionally with the lemon sauce. Turn and baste, continue to cook about 4 more minutes until fish flaked with test with fork. Garnish with fresh lemon slices and serve immediately. Ocean Perch with Zucchini 1 pound Ocean Perch fillets 1 red onion 1 cup sundried tomatoes 3 zucchini thinly sliced 1/2 cup extra virgin olive oil Saute onions until browned Add in sundried tomatoes and zucchini Add Perch fillets and cover until fish is "flakey" 1 1/2 cups Roasted Red Bell Pepper sauce ­ pour over fish and let simmer for 10 to 15 minutes.


Tuna Stuffed Tomato 2 Medium Ripe Tomatoes Albacore Tuna (water packed and drained) Diced Celery Pickle Relish (sweet or dill) Chopped Onion Black Olives Sliced Grapes Sliced Apples Low Fat Mayonnaise Sunflower Seeds Cut top piece out of tomatoes. Mix tuna with all other ingredients to taste. Stuff tuna in tomatoes & enjoy! Blackened Tilapia Tilapia filets Olive oil Blackening, sea salt, white pepper, black pepper, chili powder, cayenne pepper Put tilapia with small amount of olive oil in foil coat with seasoning and put on the grill at low heat



Bison, Mushroom and Blue Cheese Bison Burger (from Chef Kendra Kohrt, PassionFood) Serves 6 1-1/2 pounds buffalo, ground 1 bunch scallions, thinly sliced 1/2 pound mushrooms, sliced 6 ounces blue cheese 1-1/2 teaspoons kosher salt 1-1/2 teaspoons pepper, ground

Combine all ingredients except the mushrooms by hand in a bowl until very well combined. Form into 6 equally sized patties 1/2 inch thick. Rub patties with oil and store in a ziplock baggie in the freezer. When ready to cook, get a grill or a pan very hot. Place the burgers in the pan or on the grill and cook undisturbed for 3 minutes. Flip and cook for another 3 minutes. Remove the burgers from the pan or grill. While the burgers are cooking, sauté the mushrooms in a hot skillet with 1 teaspoon olive oil and 1/2 teaspoon salt until soft. If making burgers right away, place the patties in the fridge on a plate for at least 1/2 hour before grilling or cooking on the stove top. Make sure the burgers are very cold so they stay together. Pork Chop Veggie Bake 1 pork chop 1/4c cubed yam or sweet potato 1/4c mixed bell pepper I use a steel adonized skillet with lid. Heat skillet, add 1tsp extra virgin olive oil, brush around the pan then braze the pork chop on one side. Turn over and put yam and peppers in, spread evenly, put the lid on and let cook for 15-20 min on medium heat. Good as is with no spices Grilled Flank Steak Recipe from Cucina Fresca Cookbook Serves 4

Flank steak should be grilled rare or medium rare, red/pink on the inside and charred on the outside, to be really tender and flavorful. If desired, serve grilled and sliced flank steak with Black Peppercorn Vinaigrette (recipe below) or on top of a green salad with mustard vinaigrette. 1 flank steak, about 2 pounds 1 cup dry red wine 1/4 cup soy sauce 4 garlic cloves, peeled and lightly crushed 2 teaspoons Dijon mustard Peel or zest from 1/2 orange Coarse salt and freshly ground pepper to taste

Combine all ingredients (except steak) for the marinade in a shallow dish just large enough to hold the flank steak. Put the meat in the marinade and cover the dish. Marinate, refrigerated, from 2 hours to overnight. Turn the meat occasionally in the marinade. Remove the meat from the marinade. Pat dry. Grill over very hot coals or under a very hot broiler for about 4-5 minutes on each side, basting with the marinade as it cooks and seasoning with salt and pepper. Let cool a little, and remember that the steak keeps cooking after you remove it from the heat. Slice thinly on an extreme diagonal or the meat will be less tender. Serve at room temperature without refrigerating. To serve the marinade as a dipping sauce, bring the marinade to a boil in a saucepan and reduce by one-quarter. Let cool before serving.


Black Peppercorn Vinaigrette Marinade 1 teaspoon black peppercorns 1/4 cup good-quality white wine vinegar Kosher salt to taste 1/4 cup dry white wine, or water 1/2 cup olive oil

Coarsely crush the peppercorns using a mortar and pestle. Combine the crushed peppercorns with the vinegar in a small bowl. Cover with plastic wrap and let marinate for 2 hours or longer. Combine the olive oil, the vinegar and crushed peppercorn mixture, and salt. To serve, spoon a little of the vinaigrette with some of the crushed peppercorns over the steak.



Thai Curry Chicken 1 tbsp canola oil 2 tsp Thai curry paste, any color will do 1 lb boneless, skinless chicken breasts, cut in chunks 1 onion, sliced 1 red bell pepper, thinly sliced 1 green bell pepper, thinly sliced 1/2 cup chicken broth or water 1/2 cup light coconut milk or light sour cream 2 TBSP fish or soy sauce (I use amino acids) 1/4 cup chopped fresh basil or cilantro Heat the oil in a large skillet or wok over medium-high heat. Add the curry paste and cook for 30 seconds. Add the chicken and stir-fry for 5 minutes. Add the onion and bell peppers and cook, stirring, until the vegetables begin to brown, about 10 minutes. Add the broth, coconut milk, and fish sauce and simmer until the chicken is no longer pink inside, about 10 minutes. Stir in the basil before serving. My favorite thing to make. Great if you like spicy food! Thai Stir Fry Serves 4

Boneless chicken, cut into strips 1 lb Light Virgin Olive oil 1 tbsp Cloves garlic 2 Ginger root 1 tbsp - minced Snow peas 2 cup Red or yellow pepper, sliced 1 Carrot, thinly sliced 1 Chicken broth 1/2 cup Soy sauce 1/4 cup Peanut butter 1/4 cup (natural, no sugar) Crushed red pepper 1 tsp dried In a large skillet, heat oil. Stir fry chicken until golden. Add garlic, ginger root, peas, pepper and carrot. Add chicken broth, soy sauce, peanut butter and dried red pepper. Stir fry until chicken and vegetables are coated with sauce. Chicken Spinach Stir-Fry 3 TBS olive oil 2 TBS water 2 TBS soy sauce ½ lb skinless chicken breast 1 package of fresh or frozen vegetables (containing green beans, mushrooms, bell peppers, and broccoli) 10 oz fresh spinach Heat a large skillet or wok until water sizzles and then add 1 ½ tablespoons of oil to coat pan (be sure not to heat this so much that your oil smokes). Add chicken breasts and stir-fry for 2-3 minutes. Add the rest of the oil and then pour in the vegetable mix. Stir-fry for additional 4-5 minutes before adding the water and soy sauce. Continue to stir-fry for another 2 minutes and then add spinach. Cover the skillet or wok and steam for 2 minutes over medium heat. Gently turn the spinach and steam for another 2 minutes.


Chicken Asparagus Stir Fry 3-4 boneless, skinless chicken breasts 2-3 cloves of garlic - skinned and chopped 1 sweet onion sliced Several large handfuls of frozen green beans (use pencil long green beans). 1 container of fresh mushrooms - wash and slice. 1/2 bunch of asparagus - washed and cut in 2 inch pieces. One red sweet bell pepper - cut in thin slices. Olive oil Lawrys Season Salt to taste.

Heat to medium a large fry pan with enough olive oil to cover the pan to fry the chicken strips. While chicken is cooking, sprinkle with season salt. Add the garlic and the onion and let them release their flavor as the chicken cooks. The garlic and onion will get very brown. Do not burn. Keep turning the chicken strips, making sure both sides are seasoned and until almost cooked through. Add a little more olive oil if pan is too dry. Add all of the vegetables on top and cover to let the flavor steam them for no more than 5-7 minutes. Then stir fry everything together until done to your favorite tenderness. The vegetables will release liquid and this will allow you to scrape the bottom of the pan to make a nice sauce. Almond Chicken Dijon 4 small boneless skinless chicken breast halves (1 lb.) 2 Tbsp. low fat mayonnaise 2 Tbsp. Dijon Mustard 1/4 cup slivered Almonds, coarsely chopped Place chicken in lightly greased 13X9 inch baking pan. Mix mayo and mustard until well blended. Spread top side of each chicken breast half with 1 Tbsp. of the mustard mixture; sprinkle evenly with almonds. Bake at 375 F. for 20 to 25 minutes or until chicken is cooked through

Greek Chicken with Carrots and Cabbage 4 skinless, boneless chicken breasts 1 medium head cabbage, quartered 1 pound carrots, cut into 1inch pieces water to cover 4 cubes chicken bouillon 1 teaspoon poultry seasoning 1/4 teaspoon Greek-style seasoning 2 tablespoons cornstarch 1/4 cup water Rinse chicken and place in a crockpot. Rinse cabbage and place on top of chicken, then add carrots. Add enough water to almost cover all. Add bouillon cubes and sprinkle liberally with poultry seasoning. Add Greek seasoning to taste. Cook on low for 8 hours OR on high for 4 hours. Sauce: When you're nearly ready to eat, pour off some of the juice and place in a saucepan. Bring to a boil. Dissolve cornstarch in about 1/4 cup water. Add to saucepan and simmer until thick. If desired, season with additional Greek seasoning. Serve sauce over chicken and brown rice or basmati rice, if desired.


Turkey Avocado Roll Deli Sliced Turkey Fresh Avocado (sliced)

It's kind of like a ham and cheese roll up...except better for you! Take the turkey, and roll it around the avocado...then enjoy! A great snack, that doesn't spike that blood sugar!

Lemon Chicken Salad 2 cups cooked chicken 1 cup green or red grapes, sliced in half 1 cup lemon yogurt Lettuce (not iceberg) Chopped walnuts, pecans or sliced almonds (optional) Combine all except for lettuce. Mix yogurt in lightly. Serve on lettuce

Coconut Chicken 4 skinless, boneless chicken breast 1 cup unsweetened coconut 3/4 cup chopped nuts, your choice 1 cup plain yogurt Preheat oven to 350 degrees. Combine nuts and coconut and place in plastic freezer-type bag. Place yogurt in a shallow bowl. Dip chicken breasts in yogurt until coated. Place breasts one at a time in bag of nuts and coconut and shake until coated. Place chicken breasts in oven-safe pan. Bake for 35-40 minutes, until juices run clear and coating is toasted. For crispier coating, use broiler for final 5 minutes

Sesame Ginger Chicken Lettuce Wraps 1.5 pounds chicken boneless, skinless, cubed 1/3 cup cashews or peanuts 1/4/ cup grated carrot 3/4 cup mushrooms diced 1/4 cup bean sprouts 1 can diced water chestnuts 1 head of lettuce (washed) Sesame Ginger Dressing/Sauce Cook mushrooms and chicken until done. Add cashews, grated carrot, bean sprouts, and water chestnuts. Cook 2 minutes. Add Dressing/Sauce, heat thoroughly. Separate lettuce leaves. Spoon chicken mixture on lettuce leaves. Fold to eat. Serves 6. Sesame Ginger Dressing/Sauce 2 tablespoons rice vinegar 2 tablespoons vegetable oil 2 tablespoons sesame oil 1-2 tablespoons fresh ground ginger 2 teaspoons soy sauce 1-2 tablespoons hot chili oil pinch salt pinch garlic powder


Pete's Wicked Good Jumbolaya 1 green pepper diced. 1 onion diced. 2 to 4 stalks celery diced. Smashed and diced garlic cloves to taste. 1 or 3 boneless chicken breasts cut into cubes. 1 package of turkey sausage skinned and cut into cubes. 1 can diced tomatoes. 2 cans chicken stock or broth. 2 cans black beans drained. 1 can drained or frozen package corn. 1 tablespoon chili powder. 1 tablespoon cumin. 1 tablespoon Emeril's essence(optional). Salt and pepper to taste. Pete's Texas hot sauce to taste. 1 or 2 tablespoons unbleached flour. 2 bay leaves. 1 tablespoon butter. Extra virgin olive oil. Take your meat and brown it up in a little olive oil. Once it is browned drain out the fat and set aside. In your largest skillet add butter and some olive oil and sauté` those veggies until nice n soft. Don't put the garlic in yet so as not to burn. Once those veggies are nice n soft add in the meat and continue cooking for a couple of minutes. Add a couple of pinches of flour to firm it up. Now toss in the chicken stock and your garlic. Smelling REAL GOOD about now!!! Add them spices and the diced tomatoes and bring em all to a nice boil then reduce heat to simmer. Magnifico!!! My mouth is watering just writing this out!!! Add in your beans and corn and continue to simmer till you just cannot stand it anymore and ya grab a bowl and CHOW DOWN!!!This is originally supposed to be served over white rice(eeewwww yuck!!). That is why I added in the black beans and rice. It just makes such a wonderful stew...Hope Y'all Enjoy Chicken and Black Bean Salad Mix first 8 ingredients together for the dressing: 1/2 c. olive oil 2 T. lime juice 2 T. fresh parsley or cilantro 1-1/2 t fructose or sugar Mix in separate bowl: 1-15 oz can black beans (drained) 1 can corn (drained) 1 medium, red sweet pepper 1/2 green pepper 1/3 cup sliced green onions 1 garlic clove, minced 1/2 t chili powder 1/2 t salt 1/4 t. pepper

Put black bean mixture over lettuce and top with grilled chicken and dressing.


Turkey Roll-Ups Recipe from Ellie Krieger, Food Network The perfect midday snack or lunch on the go! Serves 4 as a snack (2 rollups per person) 2 teaspoons Dijon mustard 2 teaspoons honey or Agave Nectar 8 slices turkey breast 2 large red leaf lettuce leaves, spines removed, torn into 8 pieces 1/4 large English cucumber, seeded and cut into 3-inch long sticks 1/4 large red pepper, sliced 8 large basil leaves In a small bowl mix together the Dijon mustard and honey/Agave nectar until well combined. Lay a slice of turkey on a plate or cutting board. Spread a 1/2 teaspoon of the honey-mustard mixture widthwise along the turkey about 2 inches from the end of the slice. Place a piece of lettuce on top, then a couple of sticks of cucumber and slices of red pepper. Top with a basil leaf and roll it all up in the turkey slice. Repeat to make 8 turkey roll-ups. Chicken in Balsamic Vinegar Recipe from Cucina Fresca Cookbook Note: This recipe requires preparation in advance! Serve at room temperature. Serves 4-6

This is an elegant way to prepare chicken that combines the subtle sweetness of balsamic vinegar with raisins and lemon zest. It must be made 24 hours in advance to allow the flavors to penetrate the chicken. 4 whole chicken breasts, skinned, split, boned, and fat trimmed Kosher salt and freshly ground pepper to taste 1/2 cup fruity white wine, or water 1/4 cup plus 2 tablespoons balsamic vinegar 3/4 cup fruity olive oil 4 sprigs fresh tarragon, or 1 teaspoon dried tarragon leaves, crumbled Zest of 1 small lemon, removed with a vegetable peeler 4 tablespoons raisins, plumped in hot water for 15 minutes and drained Arugula leaves for garnish (if arugula isnt available, tender spinach leaves will work, too) Wax paper or parchment paper Slightly flatten the chicken breasts with the palm of your hand. Place in a lightly oiled, shallow roasting pan. Lightly salt and pepper. Add the wine or water to the pan. Cover with lightly oiled parchment paper or wax paper cut to just fit the pan. Bake in a preheated 375 degree oven for about 10 minutes or until cooked through. Let the chicken cool in the pan. Whisk together the vinegar and olive oil in a bowl. Add the tarragon, lemon zest, and raisins. Arrange the chicken breasts in 1 layer in a shallow dish just large enough to hold them. Pour the dressing over the chicken. Cover with plastic wrap and marinate in the refrigerator for at least 12 hours, turning the chicken occasionally. Before serving, return to room temperature. Place the arugula leaves on individual plates or on a platter and arrange the chicken on the leaves. Garnish with the raisins and lemon zest, and drizzle a little of the marinade over the chicken.


Pepper Fajita 1 yellow pepper, cut in strips 1 red pepper, cut in strips 1 orange pepper, cut in strips 1 onion, sliced 2 garlic cloves Sauté the above with: 3 tbsp olive oil Wrap in an Ezekiel tortilla wrap with fresh chopped cilantro. Add and heat all together: 1 cup cooked chicken strips 2 tsp fresh lime juice 1 tsp chili powder 1 tsp cumin Sea salt to taste

Grilled Lemon Chicken Recipe from Ina Gartens Barefoot Contessa Cookbook Serves 6-8 This is a famous Barefoot Contessa recipe. Ina Garten has made millions of pounds of grilled lemon chicken for her take-out shop in the Hamptons over the years. She uses this as an appetizer with a peanuty satay dip, but she also mixes it with vegetables and a fresh lemon vinaigrette for lunch or serves whole grilled chicken breasts for a delicious and healthy dinner. The longer you marinate the chicken, the better. 3/4 cup freshly squeezed lemon juice (4 lemons) 3/4 cup good olive oil 2 teaspoons kosher salt 1 teaspoon freshly ground black pepper 1 tablespoon minced fresh thyme leaves (or ½ teaspoon dried) 2 pounds boneless chicken breasts, halved and skin removed

Whisk together lemon juice, olive oil, salt, pepper, and thyme. Pour over chicken breasts in a nonreactive bowl. Cover and marinate in fridge for 6 hours or overnight. Heat a charcoal grill or a grill pan on your stovetop and cook the chicken breasts for 10 minutes on each side, until just cooked through. Cool slightly and cut diagonally in 1/2-inch-thick slices (if using in a salad or serving as an appetizer on wooden skewers). Grilled Lemon Chicken Salad Serves 6 Recipe from Ina Gartens Barefoot Contessa Cookbook

2 pounds Grilled Lemon Chicken (previous recipe) 1/4 cup freshly squeezed lemon juice (1 large lemon) 1/4 cup good olive oil 1 cup raw sugar snap peas, stems and strings removed (or blanched fresh asparagus) 1/2 red bell pepper, julienned 1/2 yellow bell pepper, julienned 1 lemon, thinly sliced 1/4 teaspoon kosher salt 1/4 teaspoon freshly ground black pepper After the chicken is grilled, chill it in the refrigerator. Slice the breasts diagonally into 3/8-inch-thick slices. Toss them in a bowl with their juices plus the lemon juice, olive oil, sugar snap peas or asparagus, red and yellow bell peppers, lemon slices, salt, and pepper. Taste for seasonings and serve cold or at room temperature.


Pasta-less Lasagna (or Vegetarian Lasagna without the turkey) Ground turkey Chopped onion Spaghetti sauce low fat ricotta or cottage cheese low fat mozzarella cheese Parmesan cheese frozen vegetables (broccoli, cauliflower, squash, onion, beans, etc) chopped into smaller sized pieces

Cook the ground turkey and onion and break it into small pieces. Stir in the sauce. Stir Italian seasoning into the cottage cheese. In a deep casserole dish layer the sauce, vegetables, cottage cheese mixture, and mozzarella cheese. Make 2-3 sets of layers. Finish by topping the lasagna with Parmesan cheese. Bake at 350 degrees for 45 minutes.



Vegetable Soup Provencal with Pistou Recipe from Chef Kendra Kohrt, Passion Food You may enjoy this soup during the RESET, and its very filling & tasty! Once you are in Phase 2, Weight Maintenance, you can add red potatoes and/or whole wheat spaghetti for an even heartier soup. 1 small onion, diced 1-1/2 cups carrots, diced 2-1/2 quarts vegetable broth 2 teaspoons salt 2 small zucchini, diced 1 cup broccoli florets 1/2 cup cauliflower florets 1 cup green beans, fresh, cut 1/2 large red bell pepper, diced 4 garlic cloves 2-1/2 tablespoons parsley, fresh 3 ounces tomato paste 1/4 cup basil, fresh 1/8 cup olive oil

Combine bell peppers, onion, and carrots in a large saucepan with the broth and 2 teaspoons salt. Bring to a boil, reduce heat, cover, and simmer for 20 minutes. Add zucchini, broccoli, cauliflower, and green beans. Simmer covered for 15 minutes more. Remove from heat and let cool. Check for salt, adding more if needed. Place in containers and store in refrigerator. Make pistou by blending garlic, parsley, tomato paste, basil, and olive oil in food processor, until well blended. Place in a small container and store in the fridge. When youre ready to eat, heat soup in microwave or on stovetop over medium heat until heated through. Stir in some of the pistou to taste.

Basil Tomato & Chili Soup 1 onion, finely chopped 1 tablespoon olive oil 1 red chili, chopped (or chili paste) 1 cup red lentils 1 large can peeled and diced tomatoes 3-4 cups of water salt and pepper to taste 1/2 teaspoon ground cumin 1 teaspoon brown sugar 1 tablespoon shredded fresh basil leaves fresh basil leaves for garnish (optional)

Heat the olive oil in a large saucepan. Lightly brown the onions in the oil. Add the tomatoes, chili pepper, lentils, cumin and basil to the pan along with the water. Bring to a boil, then reduce heat to medium-low and simmer for about 20 minutes, or until the lentils are tender.

Combo Chili ½ lb chicken breast, cubed 1 lb ground beef or buffalo (extra lean) 3 stalks celery (chopped) 1 red or green pepper (chopped) 1 c chopped onion 1 ½ cups chopped mushroom ½ cup fresh parsley (minced) 1 package (1 ½ oz) of chili seasoning mix 28-ounce can of crushed tomatoes with juice 15-ounce can of tomato sauce 6-ounce can tomato paste 6 ounces of water

Brown chicken and beef in a large Dutch oven or soup pot. Add peppers, onions, celery, parsley, and mushrooms. Cook until vegetables begin to soften. Add chili seasoning mix, tomatoes, tomato sauce, tomato paste, and water. Mix well and simmer for at least one hour. May add spices for personal taste. Serve (w/o crackers).


Roasted Tomato Basil Soup 6-8

Recipe from Ina Gartens Barefoot Contessa Cookbook


This is it: the perfect tomato soup. It is delicious all year ,,round because roasting the tomatoes gives them a rich "summer" tomato flavor. Preheat the oven to 400 degrees 3 lbs. ripe plum tomatoes, cut in half lengthwise 1/4 cup plus 3 tablespoons good olive oil 1 tablespoon kosher salt 1-1/2 teaspoons freshly ground black pepper 2 cups chopped yellow onions (2 onions) 6 garlic cloves, minced 1/4 teaspoon crushed red pepper flakes 28 ounces canned plum tomatoes with their juice 4 cups fresh basil leaves, packed 1 teaspoon fresh thyme leaves 1 quart chicken stock or water Toss together the tomatoes, 1/4 cup olive oil, salt, and pepper. Spread the tomatoes in one layer on a baking sheet and roast for 45 minutes. In a large stockpot on medium heat, sauté the onions and garlic with 3 tablespoons of olive oil and the red pepper flakes for 10 minutes, until the onions start to brown. Add the canned tomatoes, basil, thyme, and chicken stock. Add the oven-roasted tomatoes, including the liquid on the baking sheet. Bring to a boil and simmer uncovered for 40 minutes. Blend the soup in a food processor (in batches) or pass through a food mill fitted with the coarsest blade. Taste the seasonings. Serve with freshly snipped basil. Quick Gazpacho with Parsley Pesto Recipe from Gourmet Every Day Cookbook Makes about 6 cups This is Ann Wolters favorite gazpacho recipe ­ it never fails to soothe and impress! On a warm summer day, there is nothing like chilled gazpacho. To speed up the chilling time, keep canned tomatoes in the refrigerator until you make this dish. For Gazpacho: 1 12-oz. bottle roasted red peppers, drained 1 35-ounce can fine-quality Italian-style peeled whole tomatoes with liquid 1 cup coarsely chopped cucumber 1/2 cup coarsely chopped white onion 1/4 cup extra-virgin olive oil or USANA OptOmega Oil 1-1/2 tablespoons red-wine vinegar 1/2 teaspoon sugar 1/2 cup water for thinning soup, if necessary For Pesto: 1 cup flat-leaf parsley 1/4 cup extra-virgin olive oil 1/4 cup water 1 garlic clove 1/2 teaspoon salt Make Gazpacho Puree roasted peppers in a blender. Add tomatoes, cucumber, onion, oil, vinegar, and sugar and pulse until vegetables are finely chopped. Season with salt and pepper and chill. (If soup is too thick, add additional water, 2 tablespoons at a time, to thin to desired consistency.) Make Pesto: Puree pesto ingredients in clean blender.

Serve gazpacho chilled or at room temperature, drizzled with pesto.


Black Bean and Pumpkin Soup 2 large cans organic Black Beans OR 2 cups dried/soaked/and boiled 1 large can organic pumpkin (unsweetened) 1 cup plain yogurt 1 whole onion Fresh ground black pepper Sea salt Nutmeg Turmeric Parsley fresh chopped, or dried 6 garlic cloves 1/4 c. olive oil

Chop the onion & garlic. Bring 2 cups water to a boil in a large pot, then add the olive oil, onions and garlic. Cover and boil for about 5 minutes. Add the black beans and pumpkin, stir until smooth, let boil for 5 minutes (beans should be soft and just starting to breakdown). Turn burner temp to low, add 1 1/2 TBS Parsley, 1 TBS Nutmeg, & 1 TBS Turmeric. Add 1 cup plain yogurt and mix well. Cover and let simmer for 15 minutes or more, stirring occasionally. Sea salt and pepper to taste.

Fall Harvest Soup 1/4 cup Olive Oil 1/4 cup ground Turmeric 1 teaspoon Fennel Seed 8 Yellow Roma tomatoes (or one large can of yellow roma tomatoes_ 2 medium Eggplant 1 large red onion 1 Celery Heart with leaves 1 large Red Pepper OPTIONAL: 1 package of lean Turkey Sausage (Hot Italian works great, but this would make it a Phase 2 Meal) Sea Salt Ground Black Pepper Bring 1 quart water and 1/4 cup Olive Oil to boil in a large stock pot. Peel and dice Egg Plant. Chop Red Onion, Red Pepper, and Celery heart with leaves. Add ingredients to water/oil mixture, along with Turmeric and Fennel seed and boil for 15 minutes (stirring occasionally). Simmer at med/low for approx 20 minutes. Let cool. OPTIONAL: Put ingredients into blender until smooth (1 minute)- it will turn a beautiful caramel brown/orange! I like this soup creamy smooth - but it is good as a stew OPTIONAL: Brown Turkey sausage, cut into chunks and add to soup

Fresh Tomato Soup 6-8 cups chopped tomatoes 1/2 cup chopped cabbage 1 whole sweet onion 1 bunch fresh basil 1 head garlic or garlic to taste 5 chopped carrots 5 chopped celery stalks Italian Seasoning, salt and pepper

Sauté' cabbage, onion, celery, garlic and carrots until tender. Put through the blender and return to soup pot. Add basil and chopped tomatoes and simmer 1 hour. Return all ingredients to the blender to puree'. Add water as needed for desired consistency.


Healthy Stockpot 8 large tomatoes (mix and match) 1 large onion (yellow or white) 1 head cabbage (red or green) 2 peppers (and color) 1 lb ground turkey Fresh ground black pepper Sea salt Cut the cabbage in to wedges, toss the core (or munch on it!) then cut the wedges into thirds Fill large stockpot/kettle with water and bring to a boil and add cabbage Add 1 soup spoon of sea salt Chop large onion and add Chop both peppers and add Brown ground turkey in water until cooked, then drain and rinse, add to boiling stockpot Let boil for 15 minutes - stirring Turn down to low for another 15 minutes or so stirring When cabbage is cooked yet still firm, turn off Add fresh cracked pepper to taste when served **There is not real order to this soup. I've also used carrots, and also added zucchini and yellow squash chunks after it's boiled to simmer. This is so hearty and great! Incavolata (Bean & Kale Minestrone) 1/2 lb kale (4 cups chopped) 1 tablespoon olive oil 6 cups cooked cannellini (white kidney beans) 4-5 cups vegetable stock 2 heaping tablespoons tomato paste (No sugar) 6 sage leaves 1 teaspoon salt (or to taste) Freshly ground black pepper Some freshly grated parmesan cheese Sauté garlic in olive oil for 1/2 min. Add about half the cooked beans and part of stock into the pot. Puree the rest of the beans and stock in a blender along with tomato paste and sage. Stir the pureed beans into the soup. Add salt and pepper to taste. Drain kale, mix into the soup and simmer for 30-35 minutes until tender. Serve soup immediately. Add sprinkle of freshly grated parmesan for flavor. Lentil Soup (Super Easy!) 1 medium onion, chopped 1 red bell pepper, chopped 3 cloves garlic, chopped 2 14.5oz cans chopped tomatoes 1 cup chopped carrots ½ tsp cumin ½ tsp coriander ½ tsp herbs de province ½ tsp kosher or sea salt 4-5 cups fat free chicken stock or vegetable stock 2-½ cups dry lentils 1 10oz package frozen chopped spinach Serves 6 to 8

Combine all ingredients in crock pot, cover, turn on, and walk away!


Moroccan Vegetable Stew

Adapted from Organic Style Magazine June 2002

2 tbsp extra virgin olive oil 1 small white onion, chopped 1 tbsp tomato paste 2 med carrots, chopped chunky 14.5 oz. can diced organic tomatoes 1 large pinch saffron threads 1/2 tsp red pepper flakes 1/2 tsp ground cinnamon 1/2 tsp ground ginger 15 oz. can cannellini or garbanzo beans, drained & rinsed 1/2 tsp salt 1/2 tsp freshly ground black pepper 1/2 C peas, fresh or frozen 1/2 lb spinach, washed, stemmed & chopped Heat oil in large saucepan over medium heat. Add onions & carrots and sauté until softened. Add tomato paste and cook additional 3-4 min. Stir in tomatoes, saffron, red pepper, cinnamon & ginger & simmer uncovered for 5 min. Add beans, salt, pepper, & 1 3/4 C water, cover, and bring to boil. Reduce heat & simmer about 5 min. Add peas & spinach & cook uncovered another 2 min., just 'til spinach is wilted. This stew is great on its own, but an optional addition from the Moderately Desirable Carbohydrate List is to place a mound of couscous in the center of stew bowl before serving. Old-Fashioned Beef Stew 1 TBS olive oil 1 ½ lbs beef cubes (lean), trimmed of visible fat 2 1/3 c water 1 TBS Worcestershire sauce 1 clove garlic (minced) ½ chopped onion 1 TBS salt ½ tsp black pepper 3 cups sliced carrots 3 cups cubed red potatoes 2 ½ cups of pearl onions 3 TBS of whole wheat flower

In a heavy pan, heat olive oil and brown beef cubes. Add 2 cups of water, Worcestershire sauce, garlic, onion, (other spices for personal taste). Cover and simmer for 1 ½ hours, stirring occasionally to prevent sticking. Add carrots and potatoes; cover and cook 30 more minutes (or until tender). In a small cup, whisk 1/3 cup water and flower, then stir into hot stew to thicken. Serve with nice green garden salad with healthy dressing and sore fresh peaches for dessert. Southwestern Chicken Soup 1/2 lb. boneless, skinless chicken breast, cut into 1/2" cubes 1/4 cup finely chopped onion 2 cloves garlic, minced 1 Tbsp. oil 1 can whole kernel corn, drained 1 can black beans, rinsed and drained 1 can (14 1/2 oz. chicken broth (I used 32 oz. organic) 1 can (10 oz. diced tomatoes w/green chilies 1 tsp cumin 1/2 tsp salt 1/2 tsp chili powder 1/8 tsp cayenne pepper (use less if necessary)

Cook chicken, onion and garlic in oil until chicken is lightly brown and onion is tender. Stir in corn, beans, broth, tomatoes & seasonings. Bring to a boil; Reduce heat, cover and simmer for 10 to 15 minutes. Garnish with yogurt and cilantro. Delicious!!


Sweet Pepper Vegetarian Chili ¼ cup olive oil 1 medium size onion (diced) 2 medium size yellow bell peppers (diced) 1 small yellow squash (peeled and diced) 1 small zucchini (peeled and diced) 1 28 oz can chopped tomatoes 1 14.5 oz can chicken broth 1 15.5 oz can black beans 1 15.5 oz can red kidney beans 1 15.5 oz can pinto beans 4 Tbsp chili powder 2 Tbsp fresh chopped cilantro 2 Tbsp diced jalapeno peppers (optional) In a large stockpot, heat the olive oil over medium-high heat. Cook onion and peppers until browned (about 8 minutes), stirring occasionally. Add squash and zucchini and cook for another 8 minutes. Add tomatoes (including the liquid) and vegetable stock. Bring to a boil. Drain and rinse the beans before adding to pot. Reduce heat and simmer for 15 minutes. Add chili powder and cilantro. Continue to simmer until chili thickens. Salt and pepper to taste. To add a little spice, add ½ tsp of cayenne pepper. Serves 8.

Turkey Chile 3 lb. ground turkey 1-2 large red onions, chopped 2-3 green bell peppers, chopped 2 lg cans French Style green beans, drained. Tomato Juice. 1 96 oz. can, more if needed. 1 lg can diced tomatoes 1-2 tsp garlic powder 1 Tbsp. Tabasco sauce Chile powder to taste. Try 1/8-1/4 cup to start. 1-2 tsp cumin 2 pks sweetener, I use Stevia. In large pot brown the turkey, add the onions and green peppers and cook for few minutes. Add the green beans, tomato juice and tomatoes. Add the seasonings and simmer for 30 or more minutes. Serve. Makes a lot but freezes well until another day. Veggie Soup Beef bullion 6 cups chopped onion 1 cup diced carrots 1/2 cup green beans 1 can chopped fresh cabbage 2 cups 1 zucchini squash diced 1 small can kidney beans 1 small can diced tomatoes Italian seasoning salt to taste pepper to taste cayenne pepper (optional)

Spray a non-stick pot with Pam and sauté carrots and onions until the onions are transparent. Add the beef broth-cabbage--green beans--seasonings--kidney beans -- tomatoes Simmer for one hour then add zucchini and cook for five minutes.



Lemon Garlic Hummus 15 ounces chickpeas or garbanzo beans, drained 3 tablespoons yogurt 1 tablespoon sesame tahini 1 medium lemon, freshly squeezed juice 1 tablespoon fresh garlic, minced salt and pepper to taste Blend all ingredients in a food processor or blender to purée. Serve with raw vegetables.

Yogurt Ranch Dip 1 can (15 ounce) rinsed and drained great northern beans 1/4 cup water 1/2 cup yogurt 1/2 teaspoon garlic powder 1/8 teaspoon cayenne pepper 1 tablespoon chopped fresh chives or dried 1 tablespoon chopped fresh parsley or dried 1/4 teaspoon dried tarragon 1 tablespoon lemon juice salt and pepper to taste Blend the beans and garlic in a food processor or blender, adding enough water for the desired consistency. Blend for 2 minutes to make very smooth. Put into a medium bowl and stir in the remaining ingredients. Bill's Salsa Chop ALL of the following: 8 large tomatoes (Roma are the best) 1/2 - 1 bunch of cilantro 2 green onions 6 garlic cloves 2 fresh jalapeño peppers (1 with seeds/1 without) 2 can green chilies 2 pinches of sea salt

Take about half of this mixture and put in blender for a few seconds Enjoy! Even better after it sets in the fridge for a few hours. Cilantro Yogurt Sauce 2 cups plain nonfat yogurt Makes about 1 1/2 cups 1/4 cup finely minced cilantro

Line a large strainer with a coffee filter or paper towel and place over a mixing bowl Pour in yogurt and let sit until some of the liquid has drained away and the yogurt is the consistency of sour cream, about one hour Transfer to small mixing bowl; stir in cilantro NOTE: Straining yogurt gives you a nofat version of sour cream with a light tang that blends nicely with cilantro. Try it with chili and other spicy dishes as well.


My Favorite Hummus (This is my favorite of the healthy snack recipes!) 1 15 ounce can garbanzo beans/chickpeas 3 tablespoons sesame tahini 3 tablespoons olive oil 3 cloves of garlic or garlic powder juice from 1/2 of a lemon 3 tablespoons of basil pesto spread (this comes in a small jar in the grocery store or use your own basil type seasonings) Mix until completely smooth in a food processor. Use cut up veggies, such as, carrots, celery, red/green peppers or your favorites. Pumpkin Hummus 1 small can (about 15 ounces) of natural pumpkin (read labels!) 1 15 ounce can garbanzo beans/chickpeas 2 tablespoons sesame tahini 1 teaspoon cumin 1 teaspoon coriander 2 teaspoons chili sauce Juice of one lemon 4 cloves garlic, chopped 1 tsp sea salt Combine all ingredients in a food processor until smooth. Add water as needed. Makes about 3 cups Apple/Peanut Butter Snack I large, crisp apple 1 - 2 Tbsp of natural peanut butter, or other nut butters Wash, and peel. (or if you like, keep the peel on), the apple dip it in peanut butter, or apply it to each slice with a knife. enjoy. Better than a caramel apple, and much more healthy

Seasoned Roasted Chick Peas 3 cans (19 oz each) chickpeas, drained/rinsed 2 tbsp. olive oil 1 tsp salt 3/4 tsp ground cumin 3/4 tsp turmeric powder 3/4 tsp ground coriander 3/4 tsp chili powder 3/4 tsp garlic powder

Preheat oven to 400 degrees. In a large bowl or a large ziploc bag, toss chickpeas with oil and spices. Spread onto large baking sheets in a single layer.Bake 45 minutes to 1 hour, shaking a few times during baking. Chickpeas will be golden brown. Remove and cool. To keep fresh, store in a paper bag.


Tangy Black Bean Dip 2 15 ounce cans black beans, drained 2 tablespoons olive oil 1 green or red pepper, diced 1 onion, diced 3 cloves garlic, minced 2 tablespoons ground cumin 2 tablespoons ground coriander 1 tablespoon chili powder 1/4 cup cider vinegar Sea salt, to taste Combine all ingredients in a food processor until smooth. Frozen Grapes Red seedless grapes Freeze grapes. They make a terrific snack. Great on a hot, summer day. Makes about 4 cups

Healthy Hummus l can of garbanzo beans 1/2 c extra virgin olive oil 2 chopped carrots 1 cup tomatoes-chopped 1 cup chopped celery Salt to taste 1-2 T. dried dill 1-2 T dried basil 1-2 T. lime or lemon juice Cayenne pepper to taste 2-5 cloves of garlic (to taste

Spoon onto a lettuce leaf and top with strips of cucumber and avocado. Yummy but definitely not a full meal. Adjust seasoning to your own taste Blend all the ingredients in a food processor excluding the cucumber and avocado

Nutrimeal Blocks 1 Tbsp unflavored gelatin 2 Tbsp cool water 2 scoops Strawberry Nutrimeal 7 oz very hot water ½ medium banana or ½ c strawberries (sliced) Disperse the gelatin in the 2 T water. Stir the Nutrimeal in the hot water. Add the two together. Pour into an 8" square or round dish and add the fruit slices. Chill for at least 2 hours to set. Cut into 1" squares. Pico de Gallo 6 medium Tomatoes diced 1 medium Onion diced 1/2 cup fresh Cilantro chopped 1 - 2 jalapeno,seeded and minced 2 Tbsp. Olive Oil 1 tsp. Salt Juice of 2 Lime's

Stir together all ingredients and chill. Use for dipping, or serve with any Mexican dish Its Yummy! Enjoy! ~Sandy in San Antonio


Roasted Red Pepper Dip This is a colorful and glamorous accompaniment to an extravagant platter of mixed crudités (aka raw vegetables), a must for every gathering. 2 large roasted red peppers (roast them yourself or find organic roasted peppers in jars) 1 medium red onion, peeled and sliced 1 large whole garlic Fragrant olive oil 2 TBS fresh parsley Dash of hot pepper sauce Salt (optional) and freshly ground pepper to taste Preheat oven to 350 degrees (F) Slice the top off of the garlic so most of the cloves are exposed. Place in a garlic baker or a small baking dish that you can cover, and drizzle olive oil over it Add the sliced red onion to the baking dish and drizzle with olive oil Cover and roast for about 45 minutes, until the garlic is completely soft and lightly browned Place peppers, garlic, onion, and hot pepper sauce in a blender and process until mostly smooth Taste and add salt and pepper if you like Roasted Red Pepper Dip 1/2 cup low fat or fat free cottage cheese 1 roasted red pepper (from a jar) 1/2 tsp salt Simply put in blender & puree. Serve w/ crudites or Kashi TLC chip Yummy Mango Salsa 2 tablespoons olive oil 2 onions, diced 2 teaspoons peeled, minced fresh ginger 2 teaspoons minced garlic 2 ripe mangoes, peeled, seeded, and diced small 1/3 cup freshly squeezed orange juice 2 teaspoons Agave Nectar or Stevia or light brown sugar 1 teaspoon kosher salt 1/2 teaspoon freshly ground black pepper 1 jalapeño pepper minced, to taste (be sure to remove the little seeds!) 2 teaspoons minced fresh mint leaves Sauté the olive oil, onions, and ginger in a large sauté pan over medium-low heat for 10 minutes, or until the onions are translucent. Add the garlic and cook for 1 more minute. Add the mangoes; reduce the heat to low and cook for 10 more minutes. Add the orange juice, sweetener, salt, black pepper, and jalapeños; cook for 10 more minutes, or until the orange juice is reduced, stirring occasionally. Remove from the heat and add the fresh mint. Serve warm, at room temperature, or chilled.


Honey Mustard Sauce 1 tbsp honey 1 tbsp Dijon mustard 1 tsp ginger, grated 1 tsp lemon juice 3 tbsp olive oil 1 tbsp water Sea salt and pepper Whisk together and serve over vegetables. Veggie Dip 3/4 cup soft tofu 1/2 cup mashed yam Blend in blender for a dip perfect for raw veggies. 2 Tbsp apple-cider vinegar 1/4 tsp. cinnamon

Roasted Eggplant Spread* (from the Barefoot Contessa) ­ you can have this during the RESET, as long as you eat it with endive, celery, carrots, or zucchini rounds! 1 medium eggplant, peeled 2 red bell peppers, seeded 1 red onion, peeled 2 garlic cloves, minced 3 tablespoons good olive oil 1 1/2 teaspoons kosher salt 1/2 teaspoon freshly ground black pepper 1 tablespoon tomato paste

Preheat the oven to 400 degrees. Cut the eggplant, bell pepper, and onion into 1-inch cubes. Toss them in a large bowl with the garlic, olive oil, salt, and pepper. Spread them on a baking sheet. Roast for 45 minutes, until the vegetables are Lightly browned and soft, tossing once during cooking. Cool slightly. Place the vegetables in a food processor fitted with a steel blade, add the tomato paste, and pulse 3 or 4 times to blend. Taste for salt and pepper. Serve with cut vegetables ­ I like endive & zucchini "chips"

Salsa Mayonnaise

(From Jacque Pepins Fast Food My Way) 1/4 teaspoon salt 2 cups low-fat mayonnaise 3 tablespoons chopped fresh chives

4 ounces sun-dried tomatoes packed in oil (about 3/4 cup) 3/4 cup fresh store-bought salsa

Put the sun-dried tomatoes and their oil in a food processor with the salsa. Process until smooth. Transfer to a medium bowl and mix in the salt, mayonnaise, and chives Olive Oil Dip Next time instead of butter, place olive oil on a butter dish to use on your vegetables. To flavor the olive oil, add a little balsamic vinegar, sea salt and pepper, or spices such as rosemary, oregano or basil.



Leafy greens include: kale, chard, swiss chard, spinach, romaine, parsley, collards and etc. Add water to your desired consistency. Some smoothies make more than others. So, store in refrigerator and drink throughout the day or share.. A heavy duty blender works the best. Here are some sample green healthy smoothie recipes. Experiment with your favorite fruits and greens. 1/2 bunch of kale or swiss chard 1 peeled mango water 1/2 half of a fresh pineapple 1 peeled mango 1/2 inch piece of fresh ginger 1/2 head of romaine lettuce water as needed 1 banana 1 cup of grapes 1/2 cup yogurt 1/2 apple, peeled and cored 2 cups fresh, washed spinach Place fruit and yogurt in blender. After blending, add spinach. Add water as needed. 4 ripe pears 1 bunch of parsley 1 cup water 6 peaches 2 handfuls of spinach leaves Water 1 cup strawberries 2 bananas ½ bunch romaine Water 4 apples juice of 1/2 lemon 5 leaves of kale Water 4 very ripe kiwis 1 ripe banana 3 stalks of celery Water 3 bosc pears 1 handful of raspberries 4-5 leaves of kale Water 1/2 bunch romaine lettuce 1 cup strawberries 2 bananas water 2 big handfuls mixed baby greens 2 pears 2 mangoes 1 cup fresh or frozen blueberries 2 cups spinach 12 mint leaves 3 bananas 2 tablespoons carob powder 1 cup water 3 to 4 cups spinach or romaine greens 1 cup freshly squeezed orange juice 1 frozen banana 1 tablespoon flax seed 3 to 4 cups of leafy greens 1 cup of freshly squeezed juice from an orange 1 cup of blueberries 5 cashews 3 to 4 cups of leafy greens 1/2 cup of pineapple chunks 1 cup of coconut water 5 almonds 2 to 3 bananas 1 to 2 apples and/or pears 1/2 cup strawberries and/or blueberries 1/2 cup fresh pineapple 1/4 to 1/2 cup water 1 small bunch of kale or spinach



Gingered Yogurt Berry Parfait 1 cup plain yogurt freshly grated ginger or 1/4 teaspoon dried 1 cup fresh berries 2 tablespoons chopped walnuts 1 tablespoon ground flaxseed, optional Combine yogurt and ginger in a small bowl. In a parfait glass or other tall glass, layer the yogurt, berries and walnuts. Pumpkin Pie Ice Cream 10 ozs water or organic soy milk (richer tasting) 3 scoops vanilla Nutrimeal 1/4 to 1 inch ginger, finely grated (anti-inflammatory, add to taste for zing!) 1 tsp cinnamon 1/4 tsp each of nutmeg & allspice 1/4 tsp stevia Whiz in blender and freeze in flat pan. After 1/2 to 1 hour, stir well and scoop into container to continue freezing. Happy Thanksgiving from Canada to all you Americans!!

Blueberry Yogurt 1 cup Trader Joe's Low fat Greek Yogurt 3/4 cup. Fresh Blueberries Add a few slivered almonds, if desired Stevia (optional) Mix all together, smashing some of the blueberries, to make a sweeter yogurt. TJ's Low-fat Greek Yogurt (plain) is a rich-tasting, but low-fat, high protein, low-carb treat! I love it in smoothies too. Chocolate Pudding Non fat or low fat plain organic yogurt 2 scoops chocolate Nutrimeal 1 packet stevia Stir and enjoy

Apple No-Pie 1 or 2 apples cinnamon water

Cut the apple(s) in bite size pieces. Put the pieces in a microwave safe bowl. Sprinkle with cinnamon (I like lots of cinnamon). Add a little water. Microwave about 2 min. Let cool a bit - the water together with the natural sugar & pectin from the apples will make a lite syrup. This tastes exactly like apple pie, without the pie.


Sweet Potato Pudding 2 sweet potatoes, cooked and mashed Combine the following: 1/4 cup honey or fresh maple syrup 1 tsp pumpkin pie spice 1/2 tsp nutmeg 3 tbsp olive oil Stir into sweet potatoes. Add chopped toasted pecans. Chocolate Spa Mousse 1 1/2 cup cooked sweet potato 1/2 cup fat free ricotta 2 tablespoons Kahlua 3 ounces Silken Tofu 1 tablespoon ground cinnamon 1/4 cup syrup of agave or maple syrup 2.5 ounces dark semi-sweet chocolate 2 tablespoons nonfat milk 2 oranges for grated zest Melt chocolate with the milk in a double boiler or water bath. Place sweet potato, ricotta, Kahlua, Silken Tofu, cinnamon and syrup in a processor or blender cup. Process until smooth. Add in the melted chocolate and the grated zest. Process again until just incorporated, about 20 seconds. Created by Jesus Gonzalez of the Culinary Team at Rancho La Puerta Fitness Resort and Spa



Pizza Beans 1 pound dry pinto beans or about 60 ounces of canned pinto beans 3 1/2 cups water 4 tomatoes, chopped 1 onion, chopped 1/4 cup green pepper, chopped 1 clove garlic, crushed 1 teaspoon salt 1/2 teaspoon dried oregano 1/4 teaspoon dried rosemary 1 cup shredded, part-skim mozzarella cheese 1/4 cup grated parmesan cheese Rinse beans, place in a large bowl, cover with water and allow to soak at room temperature overnight. If using canned beans, put in crockpot in the morning on low to medium setting. In a crockpot, combine beans, water, tomatoes, onion, bell pepper, garlic, salt, oregano, and rosemary. Cover and cook on high 6 to 7 hours or until beans are tender. Top with mozzarella, then parmesan cheese. Cover and cook another 10 minutes or until cheese melts.

Baked Yams 2 medium-to-large fresh Yams, cut in half Extra Virgin Olive Oil cinnamon Oven: 375 for 20 - 25 minutes Scrub sweet potatoes and cut each one in half, width-wise. Tear a piece of aluminum foil about 8 or 10 inches long and place on table. Put sweet potato in the center of the foil and sprinkle about 1 Tablespoon of the olive oil onto the sweet potato; sprinkle liberally with cinnamon. Fold the aluminum foil over the sweet potato, making a crease at the top and sides to keep the liquids in the foil pouch as it bakes. Put the foil pouches directly on the top oven rack or put the pouches in a 13 X 9 baking pan: bake at 375 degrees for 20 - 25 minutes. Potatoes can be eaten immediately.

Bean Salad 1 can black beans, drained 1 can butter beans drained 1 can pinto or kidney beans drained 1 can corn drained 1 small jar of black bean salsa with corn 1 green pepper diced 1 hot pepper if desired 1 small onion diced Mix together.


Black Bean Pate'

Adapted from "Romancing the Bean," by Joanne Saltzman

Serves 15

Deep and delicious, the flavors in this dish are strong. You could easily shift the theme of this dish to Southwestern flavors by replacing peppercorns with mild roasted green chili peppers. 2 shallots 2 cups green onions, coarsely cut 3/4 cup cilantro 1 cup white onion, diced 2 tsp green peppercorns (or small can of mild roasted green chili peppers) 3 cup cooked black beans, drained 6 tbsp tahini 4 tbsp red miso 3/4 cup dry-roasted pumpkin seeds (pepitas) Preheat the oven to 350F In a food processor, blend the shallots, green onions, cilantro, and onions into the finest pieces possible. Add the peppercorns and blend them to a coarse cut. Add the beans, tahini, miso, and blend until smooth. Add the pumpkin seeds and blend to a coarse cut. Butter a pâté baking dish (I lined a loaf pan with foil first, then buttered the foil) and fill it with the bean mixture. Spread it evenly. Cover with a buttered foil or ovenproof plastic wrap. Bake until a light golden crust surrounds the edges, 1 ½ to 2 hours. Remove the pâté from the oven when the crust has formed. If you are using a pâté baking dish, place the inside plate over the pâté and add a weight (about 5 pounds). If you are using a loaf pan, find an object that fits within the edges of the pan and put the weight on that.) Let cool at room temperature, then refrigerate. Will keep for two weeks or longer in the freezer. Serve with fresh vegetables as an appetizer. Also, think about serving as a main dish with steamed green vegetables and a fresh tomato sauce. Tabbouleh (Bulgur Wheat Salad) Serves 8

Recipe from Ina Gartens Barefoot Contessa Parties Cookbook Ina says, "This is my idea of not cooking! You pour boiling water over the bulgur, then add the rest of the ingredients. You can serve this tabbouleh as part of a buffet, but its also delicious as a summer salad with grilled fish or chicken. It serves eight in pita sandwiches or six to eight as a side dish with dinner. 1 cup bulgur wheat 1-1/2 cups boiling water 1/4 cup freshly squeezed lemon juice (2 lemons) 1/4 cup good olive oil or USANAs OptOmega Oil 3-1/2 teaspoons kosher salt 1 cup minced scallions, white and green parts (1 bunch) 1 cup chopped fresh mint leaves (1 bunch) 1 cup chopped flat-leaf parsley (1 bunch) 1 hothouse cucumber, unpeeled, seeded, and medium-diced 2 cups cherry tomatoes, cut in half 1 teaspoon freshly ground black pepper Place the bulgur in a large bowl, pour in the boiling water, and add the lemon juice, olive oil, and 1-1/2 teaspoons salt. Stir, then allow to stand at room temperature for about an hour. Add the scallions, mint, parsley, cucumber, tomatoes, 2 teaspoons salt, and the pepper; mix well. Season to taste and serve, or cover and refrigerate. The flavor will improve if the tabbouleh sits for a few hours.


Savory Black Beans servings.

Recipe from Open House Cookbook, by Sarah Leah Chase

Makes 8

These are the best tasting black beans ever! The seasoning or "sofrito" for these beans has been derived from recipes of many different Caribbean islands. You can eat this dish alone as a main course, put the beans atop brown rice or in whole wheat tortillas with shredded lettuce and low fat cheddar cheese, or serve them alongside roasted meats and grilled bananas for a Cuban style feast. I love ,,em hot or cold, and they taste even better the day after you make them. 2 15-oz. cans organic black beans (no salt added, low fat) (do not drain the beans) 1/3 cup olive oil 1 medium onion, diced 2 scallions, white bulbs and green stalks, minced 4 cloves garlic, minced 1/2 red bell pepper, seeded and diced 1/2 yellow bell pepper, seeded and diced 1 fresh jalapeno pepper, seeded and minced 2 tablespoons tomato paste 3 tablespoons red wine vinegar 1 tablespoon dried oregano leaves 1 tablespoon ground cumin 3 tablespoons minced fresh cilantro leaves 1 tablespoon salt 2 teaspoons freshly ground pepper Place beans and their liquid in a large saucepan. Set aside. Make the sofrito: Heat the olive oil in a medium skillet over medium-high heat. Add the onion, scallions, garlic, bell peppers, and jalapeno and sauté, stirring frequently, for 7 minutes. Stir in the tomato paste and vinegar, then add the oregano, cumin, cilantro, salt, and pepper. Reduce the heat to medium and cook for 5 minutes more. Remove from the heat. Add the sofrito to the beans and liquid, and simmer uncovered until the mixture becomes quite thick, approximately 30 minutes. You can serve the beans at once or set aside. (Many cooks like to make black beans in advance as they feel the flavor improves with a little age and reheating.) Reheat the beans covered over low heat. Cranberry Wild Rice Pilaf 4 cups water or mild vegetable stock 3 bay leaves 1/2 cup dry wild rice, rinsed and drained 2 tablespoons minced fresh ginger 1 tablespoon minced garlic 1 teaspoon olive oil 1/2 cup chopped green onion 1/2 cup carrots, finely diced 1/2 cup red bell pepper, finely diced 1/2 cup celery, finely diced 1/4 cup dried cranberries 2 tablespoons toasted, chopped nuts) 1 tablespoon balsamic vinegar 1 tablespoon low sodium soy sauce

Bring water or stock to a boil along with the bay leaves. Sprinkle in the wild rice. Bring to a boil again. Turn down heat and cover pot. Simmer, without stirring, until grains are tender and water is absorbed; about 35 - 45 minutes. Remove bay leaves. In a sauté pan, cook the ginger and garlic in oil until lightly browned, about 5 minutes. Add remaining vegetables and cook until tender. When grains are cooked, mix in the vegetables, toasted nuts, dried cranberries, balsamic vinegar and soy sauce.


Quinoa, Onions, Mushrooms, Roasted Red Peppers & Feta Cheese (From Chef Kendra Kohrt, PassionFood Serves 8 2 cups quinoa, rinsed and drained 4 cups low-sodium chicken broth 2 jars organic roasted red bell peppers, drained 1/2 pound sliced mushrooms 1 medium onion, diced 8 ounces feta cheese Olive oil

Preheat the oven to 400 degrees. In a medium pot, bring the quinoa and the chicken broth to a boil. Reduce to a simmer, cover, and simmer for about 15 to 20 minutes. While the quinoa is cooking, sauté the onion and the mushrooms in a medium skillet with olive oil until soft but not too flimsy. Roughly chop the peppers. When the quinoa is finished cooking, transfer to a bowl, and add in the other veggies. Mix well. Transfer the mixture to a baking dish and top with the feta cheese. Bake in the oven about 10 minutes or until the cheese begins to brown.

Quinoa with Tarragon and Sugar Snap Peas Recipe from Gourmet Every Day Cookbook 1 cup quinoa 1/2 lb. sugar snap peas, trimmed 1 tablespoon fresh lemon juice

Serves 6

2 teaspoons extra-virgin olive oil 1-2 tablespoons finely chopped fresh tarragon

Wash quinoa in several changes of cold water, rubbing grains and letting them settle before pouring off most water, until water runs clear and drain in a fine sieve. Blanch peas in a 4- to 5-quart saucepan of boiling water 30 seconds and transfer with a slotted spoon to a bowl. Return water to a boil and cook quinoa 10 minutes. Drain in sieve and rinse under cold water. Set sieve over a saucepan of boiling water and steam quinoa, covered with a clean kitchen towel and lid, until fluffy and dry, 10 to 12 minutes. While quinoa is steaming, cut sugar snap peas into ½-ince pieces. Whisk together lemon juice and oil in a large bowl and add quinoa, peas, tarragon to taste, and salt and pepper to taste, tossing to combine. Great Guacamole (from Ann W) Makes about 4 cups 6-8 Hass (small, dark green) avocados 4 ripe medium tomatoes, seeded and diced 1 small red onion, coarsely chopped 2 jalapeno peppers, seeded and finely chopped 6-8 dashes Tabasco sauce 1/2 cup fresh lime juice 3-4 tablespoons chopped fresh cilantro Kosher salt & black pepper

Note: If youre short on time or the tomatoes in your area arent ripe, substitute a high quality salsa for the tomatoes, and use just half of a red onion and 1 jalapeno. Peel and pit the avocados and mash the pulp in a mixing bowl ,,til chunky. A potato masher works well, but do not use a blender or food processor or the mixture will be too smooth. Save the pits to use later in the recipe. Add the tomatoes, onion, and jalapeno peppers to the avocados and stir to combine. Stir in the lime juice, cilantro, and salt and pepper. If youre not eating the guacamole right away, press 4 of the pits into the guacamole to keep it from discoloring. Cover tightly with plastic wrap and refrigerate for up to two hours.



Homemade Yogurt This is a great recipe, not hard to make, inexpensive and absolutely fresh! 1/2 gallon (64 ounces) of milk, preferably organic 1/2 cup plain yogurt (this is what they call a starter) In a large pot, bring milk to a boil until it foams, stirring constantly so it will not stick or burn. Remove from heat and allow to cool until lukewarm temperature. Dissolve the 4 ounces of yogurt in 1/2 cup of cooled milk. Add this to the remaining milk stirring until yogurt is blended. Pour mixture into glass ovenware or glass bowls. Heat oven to 200 degrees and then turn off. Put glass dish with mix into oven for 8 ­ 10 hours. Remove from oven, cover and refrigerate. Works well to do the night before, so it will be ready for you in the morning. Save 4 ounces to start your next batch. Recipe can be doubled.




10 Quick, Delicious (and Healthy) Dinners

62 pages

Report File (DMCA)

Our content is added by our users. We aim to remove reported files within 1 working day. Please use this link to notify us:

Report this file as copyright or inappropriate


You might also be interested in

Microsoft Word - NEW 2011 MENU.doc
Low Residue Diet menu ideas
casual catering menu