Black Lentil Quinoa Salad

A deliciously heart healthy meal rich in fiber and protein.
Serves 6 as a main dish salad

Ingredients:

Combine the quinoa with twice its volume of water in a small saucepan.  Do the same with the lentils.  Bring each to a boil; turn heat down to simmer and cover.  When all the water has been absorbed, uncover and transfer each to a bowl to cool.

After the grain and lentils have thoroughly cooled, combine them with the rest of the ingredients, making substitutions or additions, as you like.  For example, chopped cucumbers and chopped fresh tomatoes are delicious in this dish.  Parsley works as well as cilantro – as will any other herb you like.

Serve immediately or cover and refrigerate.  This will keep for several days.

Nutrition per serving (6 total in this recipe):

Cinnamon Stewed Apples

This is a terrific breakfast, dessert or companion for ham or pork.
This recipe can be doubled easily, and will keep in the refrigerator for about a week.
The sauce is somewhat thin just after cooking, but it will thicken upon standing.

Ingredients:

Combine all ingredients in a large, heavy saucepan. Cover and cook over medium-low heat 45 minutes or until apple is tender, stirring occasionally. Let stand 5 minutes. Yield: 2 cups (serving size: 1/4 cup)

Nutrition per Serving (8 servings in this recipe):

Mediterranean Chef Salad

Ingredients:

Directions:

1. Find a one quart plastic container and place the oil and vinegar on the bottom.

2. Follow with the rest of the ingredients. Put the lettuce on the top.

3. Seal your container and refrigerate until ready to serve.

4. At service time, turn the container upside down on a plate so the dressing and goodies come out on top. This can be made the night before.

Serves One.  Each 3-cup serving: 296 calories, 10 g fat, 2 g saturated fat, 5 mg cholesterol, 179 mg sodium, 47 g carbohydrate, 12 g fiber, 10 g protein.

 Copyright 2004 Food and Health Communications, Inc.  All rights reserved.

 For more great recipes and health tips go to www.foodandhealth.com

 Black Bean and Corn Salad

 Start with the following:

 Mix the above and pour over the rest of the ingredients:

Rick’s Chili

 A meatless version that is simple and delicious!
Makes 6 servings (about 10 cups)

 Ingredients:

Lightly sauté fresh vegetables in oil and water until onions are tender.  Add tomatoes, beans and chili powder.  Cook covered for 1 hour or longer on low heat.

Winter Squash with Apricot Stuffing

This recipe appears in Vegan Passover Recipes
http://www.vrg.org/catalog/vegpass.htm
by Chef Nancy Berkoff, RD

Serves 6

The house will smell wonderful while you are baking this dish. Use a selection of winter squashes to create variations.

Ingredients:

Preheat oven to 375 degrees.

In a large pot, such as a Dutch oven, spray oil and allow to heat. Add farfel, onion, celery, and garlic and allow to saute for 6 minutes, or until very soft. Add stock, apricots, and almonds (optional) and allow to simmer for 12 minutes, or until mixture is thickened. Stir in parsley and pepper.

Place squash, cut side down on a baking sheet or shallow casserole. Add water to cover 1 inch of the squash. Bake for 20 minutes, until halfway cooked (still fairly tough). (This can be done in a microwave also, cooking on HIGH for 10-12 minutes.)

Remove squash from oven, turn upright and allow to cool for 5 minutes. Fill each squash half with stuffing. Bake for 50 minutes or until squash is soft (easily pierced with a knife).

Serve an entire half for an entree portion or one quarter for an appetizer portion.
 

Rosemary Bean Pasta

Serves 4

 Ingredients:

Cook the pasta according to the package directions. Heat the oil in a large nonstick skillet over medium-high heat. Sauté the garlic until golden brown. Add the beans and tomatoes. Cook briefly then add the tomato sauce and the rosemary; cook and stir until heated. Add the pasta, mix well and serve hot

1 cup serving: 337 calories, 2.5 g fat, 0 g saturated fat, 0 mg cholesterol, 23 mg sodium, 64 g carbohydrate, 7 g fiber, 15 g protein

Feeling stressed by too much of everything?

Need a break from heavy meals and complicated recipes?

Sit down with a mug of spinach garlic soup to revive both your spirits and your energy!

 Spinach garlic soup

Makes 2-hearty portions

 Ingredients:

Lightly brown the garlic and onion in olive oil.  Or if you’re cutting fat out, simply crush the garlic through a garlic press and soften in a bit of broth or water.  Add the spinach, thyme, bean dip, garbanzo beans and broth.  Simmer for a couple of minutes to marry flavors before serving.

©  Sarah Ellis, MS, RD (650) 627-8202

Seared Salmon Steaks with Black Bean Salsa

Serves 6

Here is a great recipe that is high in omega-3 fats!  It's simple, low in sodium, yet high in beneficial fats, fiber, and phytonutrients--especially when accompanied by the Black Bean Salsa condiment.  Enjoy!

Do the following a few hours before you want to cook the salmon:

1. Wipe each piece with a damp paper towel and remove any visible bones. 

2. Place salmon on a plate. 

3. Using a heavy knife, mince the garlic cloves. 

4. Add the grated ginger, spices and cilantro - mincing the whole lot until fairly it is quite well mixed together and has no large pieces. 

5. Spread over each salmon steak; cover and set aside for the flavors to develop.

When you're ready to cook:

1. Preheat the broiler. 

2. Spray a baking sheet with olive oil. 

3. Let it heat up under the broiler for a few minutes. 

4. When it is hot, arrange the salmon steaks on it. 

5. Broil on the highest rack setting; about 3 inches from the heat. Steaks will take about 7 minutes to cook. 

To make the salsa: 

Sweet and Sour Onions with Dried Pluots and Rosemary

Serves 4 - 6

This is a fantastically rewarding recipe resulting in a surprising dish, with very little effort. Adapted from LOCAL FLAVORS by Deborah Madison, reducing the total and saturated fat content. Start this recipe first, allowing about 30 minutes for the liquid to simmer off while you complete the rest of the meal preparations. The result will be lovely caramelized onions, with the pluots adding succulent sweet tart bites. While any combination of dried fruits, onion and vinegar will work well together, this one is especially nice.

1. Trim the onions of any tough skins or root ends but leave them whole, removing as little as possible so they'll keep their shape.
2. Heat the oil in a nonstick pan large enough to hold the onions in one layer.
3. Add the onions; give them a stir to coat with oil, then cook over medium heat; shuffle the pan back and forth frequently until they have browned in places, about 6 minutes.
4. Add water to barely cover, bring to a boil, and then simmer until the onions have begun to soften, about 15 to 20 minutes.
5. Add the pluots, vinegar, honey, rosemary, and a few pinches of salt, if you're using salt.
6. Once all the water has boiled away, the onions will start to color nicely. Cook them gently over the lowest heat until they are perfectly tender and golden. Season with pepper.
7. Serve either warm or cold.

ROASTED EGGPLANT AND CHICKPEA STEW - serves 6

All the nightshades are braised together in a sauce of basil and cilantro.
Serve warm or at room temperature.

1. Preheat the broiler
2. Bring 6 cups of water to a boil. Slice potatoes lengthwise about ½ inch thick and boil for about 5 minutes, and drain.
3. Halve the peppers lengthwise, press to flatten. Broil, cut side down, on a baking sheet until blistered but not charred. Stack them on top of one another and set aside to steam. When cool, remove the skins and chop the pieces in half.
4. Set the oven to 3500F.
5. Chop basil, cilantro and garlic together, then puree in a small food processor with olive oil, cumin and salt. Alternatively, simply mix chopped herbs with the oil and salt.
6. Toss all the vegetables together with the herb mixture, fresh black pepper to taste, and the chickpeas.
7. Transfer to an ovenproof dish. Add about ½ cup water. Cover the dish tightly and bake for 1 ½ hours. Remove the cover, brush the exposed vegetables with the juices and bake 20 minutes more. Let cool at least 10 minutes before serving.
8. Add a hearty whole grain bread and Tomato & Avocado salad to complete the meal.

TOMATO & AVOCADO SALAD with LIME-HERB DRESSING - serves 3 to 4

Lime-Herb Dressing

Combine all ingredients in small jar:

The Salad

Chop and combine in a roomy bowl:

Toss, add dressing, and toss again with 1 tblsp. capers

PITA PIZZA (meddiet.com) 

This recipe is for a single serving. You can increase all the ingredients to make additional servings. The calories are listed for the amount of the food indicated. Feel free to increase any ingredient you want; just make sure you account for the calories. *One pizza = 1 serving of vegetables. Add one cup mixed salad greens for 2 Challenge servings.

Ingredients:

1. 1 medium pita pocket, 150 calories.
2. 1 teaspoon extra virgin olive oil, 40 calories
3. 4 slices fresh tomato, 15 calories
4. thin slices onion, mushrooms, zucchini, 15 calories
5. 3 Kalamata olives, minced, 24 calories
6. 1 Tablespoon grated Parmesan cheese, 25 calories
7. 2 Tablespoons shredded mozzarella cheese, 45 calories
8. 314 Total calories

Procedure:

TUNA & VEGETABLE PANZANELLA (meddiet.com)

This recipe is for a single serving. You can increase all the ingredients to make additional servings. The calories are listed for the amount of the food indicated. Feel free to increase any ingredient you want; just make sure you account for the calories. *This recipe = servings of vegetables 

Ingredients:

1. 2 Teaspoons extra virgin olive oil, 90 calories
2. 1 Tablespoon red wine vinegar 
3. 1 Tablespoon chopped basil 
4. 1 Tablespoon chopped parsley 
5. 1 garlic clove, crushed 
6. 1 cup chopped mixed vegetables, 50 calories (red/green pepper, cucumber, onion, zucchini, etc)
7. 1/4 cup chopped onion, 15 calories
8. 5 large olives, 50 calolries
9. 1/2 cup chopped tomatoes, 15 calories
10. 3 oz canned tuna, drained, 100 calories
11. 1 slice day old bread, 1 inch thick, cubed, 100 calories
12. pepper to taste
13. 420 total calories

Procedure:

BROCCOLI, TOMATO, & CHEESE WRAP (meddiet.com)

This recipe is for a single serving. You can increase all the ingredients to make additional servings. The calories are listed for the amount of the food indicated. Feel free to increase any ingredient you want; just make sure you account for the calories. * One wrap = 2 servings of vegetables

Ingredients:

1. 1 tsp extra virgin olive oil, 45 calories
2. 1 cup chopped broccoli, 20 calories 
3. ½ cup red bell pepper, 50 calories
4. 1/2 cup tomatoes, 12 calories 
5. ¼ cup shredded (nonfat) cheese, ~110 calories (Italian, Taco, mozzarella, provolone, cheddar) 
6. 1 medium flour tortilla or pita pocket, 150 ~385 total calories

Procedure:

TOMATO, BASIL AND MOZZARELLA PANINI

 Yield: 4 servings - although one sandwich can easily be shared! *When using one whole tomato per sandwich, one sandwich = 1 serving of vegetables. If using 2 slices tomato per sandwich, one sandwich = ½ serving.

Ingredients:

1. 4 ripe medium tomatoes 
2. 8-ounce ball fresh reduced fat mozzarella to yield 8 1/4-inch thick slices 
3. Bunch fresh basil to yield 24 to 32 leaves 
4. 4 flat round rolls, about the size of hamburger roll or a little larger

Procedure:

COOL AS A CUCUMBER SOUP (WebMD.com)

Yield: 4 servings * ONE SERVING = 1/2 serving of vegetables

Ingredients:

1. 1-3/4 pounds cucumbers
2. 1-1/4 cup nonfat plain yogurt 
3. 1/4 cup nonfat sour cream
4. 2 tablespoons snipped dill 
5. 3 large scallions 
6. 1 tablespoon chopped mint 
7. 1 1/2 tablespoon maple syrup 
8. Few shakes salt (optional) 
9. Fresh black pepper to taste 
10. Mint sprigs for garnish

Procedure:

Tomato, Corn, & Basil Soup

Contributed by Sarah Ellis, CTF's own Registered Dietitian!

Here's a recipe for April, pulled off Dr. Weil's website.  While it's a bit high in total fat, you can lower that by using less olive oil (try 1 tablespoon instead of 2), or you can sweat the onions and garlic in a little broth or water if you want to have a very low fat soup.

Ingredients, enough for 4 servings

Procedure

Sweat the onions and garlic in a little water until translucent. Or if you prefer, sauté in the olive oil until translucent. Pour in tomatoes, cooking until they give up their juices. Cover and cook 5 minutes more. Add the water and corn, cooking about 5 minutes. Season; stir in the basil. Serve.

Spinach-Garlic soup

Contributed by Sarah Ellis, CTF's own Registered Dietitian!

This is one Sarah created for her husband's lunch; simple to make in a few minutes and enough for two servings. Besides that, it's rich in antioxidants (phenolic acids & monoterpenes from garlic; flavonols from onions, carotenoids, lutein & zeaxanthin from spinach) and flavor!

Ingredients, enough for 2 hearty portions

Procedure

Lightly brown the garlic and onion in olive oil.  Add the spinach, thyme, bean dip, garbanzo beans, and broth.  Simmer for a while to marry flavors before serving.

Jeff's Butternut Squash with Ginger & Dried Apricots

contributed by Jeff Denton, 10:45am. MWT

Adapted from Dr. Dean Ornish's "Reversing Heart Disease" recipe for Yams with Ginger & Dried Apricots

Ingredients

Procedure

Scrape the skin from the squash with a potato peeler. Cut into 1 inch slices (remove seeds), then cut each slice into pieces about 1 in. cubed.

Combine all ingredients into a saucepan, cover with 1½ -2 cups of water, bring to a boil, then simmer covered for 45 minutes, until the squash is cooked, and water is gone. If necessary, add more water in small increments.

Pile into a bowl and serve.

Papa John's Heart Healthy French Toast

Contributed by John Odenheimer, 7:00am TTS & 7:30am MWF.

When I hear horror tales of egg and cream rich greasy French Toast as perpetrated in various B&B's as well as diners, I say, "You can have French Toast at home, better tasting than the above no-no's and which has the stamp of approval of 5 grandchildren who call it 'the best French Toast in the World.'" Here it is. The choice of bread is yours. White bread is fine but I use multi-grain breads with a low or no fat content.  For 3 grandchildren with good appetites I use:

Ingredients:

Procedure:

Alternates:

If grandchildren are not available and you want to make smaller quanities, use a small, non-stick pan and cook one slice at a time. Adjust ingredients to conform to number of bread slices.

Grand Finale Dessert

Ingredients:

Procedure:

Mix together the the sugar, sour cream, almond extract, and berries.  Brown the slivered almonds in 1 to 2 tsp. of sugar and sprinkle on top.

Alternates:

You might consider using Splenda® instead of sugar.  Splenda® is made from sugar, yet it has virtually no calories, tastes just like sugar, has no aftertaste, can be taken by phenylketonurics, and can be used in cooking and baking (that's right, you can cook with it without it loosing its sweetness).  It can be purchased at most supermarkets.  For more information, check out Splenda®'s website.