FAT BURNING DRINKS ARE: LOW- FAT MILK, GREEN TEA, HERBAL TEAS, WATER, FRESH JUICES, LOW-FAT SMOOTHIES
Keep in mind that drinks and flavorings, will make or break your weight loss plan, more than any other food catagory, because of all the hidden calories, sugar and unhealthy additives.
Drinking alot of coffee, tea, and cola, robs the body of precious minerals, and blocks your ability to absorb vitamins.
1. MILK--Low-fat milk is a fabulous fat-burner, neverthless you should try to moderate your dairy intake.
Nutrients-Vitamins B2, B12; Calcium; protein
Banana-Berry Power Smoothie Recipe
This recipe serves: 1
Preparation time: 5 minutes
Ingredients
1/4 cup orange juice
1/2 cup plain, low-fat yogurt
1/2 small, peeled ripe banana
1/4 cup stemmed, sliced strawberries
honey to taste
1 1/2 tablespoons vanilla soy protein powder
1. Place all the ingredients in a blender. Blend on high speed until smooth.
STRAWBERRY SMOOTHIE
2/3 cup strawberries
1 cup low-fat milk or soy milk
Blend the strawberries and milk in a food processor and serve for breakfast or a snack.
BLUEBERRY SMOOTHIE
This recipe serves: 1
Preparation time: 5 minutes
Ingredients
1/4 cup orange juice
1/2 cup plain, low-fat yogurt
1/2 cup washed, stemmed blueberries
honey to taste
Cooking Instructions
1. Place all the ingredients in a blender. Blend on high speed until smooth.
PINEAPPLE SMOOTHIE
This recipe serves: 1
Preparation time: 5 minutes
Ingredients
1/2 cup orange juice
1/2 cup peeled, cored and cubed pineapple
honey to taste
1/2 cup ice
Cooking Instructions
1. Place the juice, fruit and honey in a blender. Blend on high speed for 30 seconds. Add the ice and blend until smooth.
2.WATER--Essential to life, water is crucial to the smooth functioning of the body--without it, all bodily systems become sluggish and less efficient. Our bodies are, or should be, made up of 75% water. But we lose water all the time through urination, everytime we exhale and a staggering 4 cups a day through the skin. And we rarely drink enough to replenish it. Some people dont drink enough because they think any liquid will do. Nothing could be farther from the truth. The only drink that is going to hydrate you is water itself or herbal tea. Drinking water is crucial to the kidney health, flushing away toxins, helping your body to metabolize stored fat. Drinking plenty of water also keeps skin looking supple and young, and improves concentration and respiratory health.
3. RAW JUICES--Cleansing, energizing, and rejuvenating, fresh, raw, juices are truly unbeatable staple of weight-loss diets and detoxification. Expelling long-standing toxins, improving skin tone. Not only are fruit and vegetable juices low in fat, but they are packed with vital vitamins, minerals, and enzymes, which your body can absorb at top speed in juice form. Plus because juices are raw none of these vital nutrients have been destroyed by cooking.
Nutrients-(in carrot and apple juice) Vitamin C, beta-carotene, folate; calcium, iron, magnesium, phosphorus, potassium
APPLE AND CARROT JUICE
8 carrots, scrubbed
4 large apples, washed
Juice the carrots and then the apples. Stir and serve immediately
You must use a juicing machine- food processors and blenders don't work unless they have a special juicing attachment.
And whenever possible, scrub the surface of the fruit or vegetable rather than peeling as the nutrients often lie just beneath the skin.
Wednesday, February 28, 2007
Fat burning oils, herbs, spices and flavorings
FAT BURNING OILS, SPICES AND FLAVORINGS ARE: Olives, olive oil, honey, carob, vegetable bouillon, spices, chili pepper, herbs, ginger.
1. HERBS
1. Parsley-is a potent cleanser, particularly of the blood and the kidneys, and contains high levels of vitamin C to boost the immune system.
2. Thyme-reduces bloating and irritable bowel syndrome, and also contains thymol, an oil that helps to digest fatty-foods.
3. Rosemary-boost circulation and is a general tonic and detoxifier, especially for the heart and the digestive system.
4. Sage-acts on bloating and indigestion.
5. Chives- have similar benefits to onions
6. Mint-boosts digestion
Nutrients-varies between individual herbs, but include: Vitamin C, beta-carotene; calcium, iron, magnesium, sodium; volatile oils
FRIED PARSLEY
2 tsp. olive oil
2 large bunches parsley
2 tbsp. pine nuts
4 tbsp. toasted mixed seeds
In a skillet, heat the oil and gently fry the parsley and pine nuts 1-2 minutes. Scatter with the mixed seeds and serve with fish.
2. GINGER - A Natural antiseptic and is rich in the mineral manganese which supports the immune system and is particulary good at fighting off infection. Excellent for the digestive, ginger heats the body-boosting circulation and metabolism, to help keep you in optimum health while you lose weight.
Nutrients- Calcium, magnesium, phosphorus; phenols; volatile oils
GINGER PICKLE
2 tsp. fresh lemon juice
2 tsp. honey
pinch of salt
2 heaping tsp. grated fresh gingerroot
Mix all the ingredients together and take 1 teaspoon 20 minutes before each meal.
Stimulates and balances the digestive system, extracting maximum nutrition from food.
3. OLIVES AND OLIVE OIL- Easily digested and their oil stimulate bowel function, aiding in detoxification, Olive oil can help you lose weight because it contains essential fatty acids which enable unwanted, stored fat to be removed from the system, however it should be used in moderation an excessive amount will have the opposite effect. Olives strengthen the immune system to keep you healthy while you lose weight, as well as lowering high cholesterol levels and blood pressure, reducing the risk of heart disease.
Nutrients-Vitamin E, beta-carotene; iron, calcium
GREEK SALAD
2 oz. feta cheese, cubed
1/2 cucumber, diced
20 fresh black olives, pitted and chopped
2 tomatoes, diced
1 green bell pepper, deseeded and sliced into strips
1 onion, sliced into rings
3 tbsp. olive oil
juice of 1 lemon
salt and pepper
Put all the salad ingredients in a salad bowl and pour over olive oil and lemon juice. Season to taste and serve.
Olive Tapenade Bruschetta
This recipe makes: 12 pieces
Preparation time: 10 minutes
Cooking time: 5 minutes
Ingredients
2 tablespoons pitted and finely chopped green or black olives
1 teaspoon capers
3 1/2 teaspoons extra virgin olive oil
freshly ground black pepper
12 French bread slices
2 cloves garlic
Cooking Instructions
1. Mash the olives, capers, 1/2 teaspoon extra virgin olive oil and pepper together.
2. Toast the bread on both sides in a toaster oven, under the broiler or on the grill.
3. While the toasted slices are still warm, rub them with garlic and drizzle them with the remaining olive oil on one side.
4. Put a dab of the olive mixture on each slice of bruschetta.
4. CHILI PEPPERS-Chilies are a first-rate fat-burners, they can increase your calorie burn by up to 8 percent for two hours after eating. This is because the capsaicin found in chili peppers is a supernutrient that speeds up your metabolism and helps you burn off more energy.
Because they heat you up, chilies are good for fighting off colds and coughs and other respiratory infections.
Eating chilies releases endorphins that lift your mood, weight for weight chilies contain about twice as much vitamin C as citrus fruits.
Nutrients-Vitamins B3, B6, C, K, E, beta-carotene, folate; calcium, copper, iodine, iron, magnesium, phosphorus, potassium, zinc; fiber, glucosinolates
CHILLI CON CARNE
1 cup dried red kidney beans, soaked over night and drained
1 onion, diced
2 garlic cloves, crushed
2 tsp. chili flakes
1 carrot, diced
2 tsp. olive oil
1 lb. lean ground beef
14 oz. can chopped tomatoes
4 tsp. vegetable bouillon
salt and pepper
Put the beans in a pan of water and boil fast 10 minutes, then simmer, covered, a further 30 minutes. Saute the onion, garlic, chili flakes, and carrot in oil for 5 minutes. Add the remaining ingredients and cooked beans. Simmer 15 minutes and season to taste.
1. HERBS
1. Parsley-is a potent cleanser, particularly of the blood and the kidneys, and contains high levels of vitamin C to boost the immune system.
2. Thyme-reduces bloating and irritable bowel syndrome, and also contains thymol, an oil that helps to digest fatty-foods.
3. Rosemary-boost circulation and is a general tonic and detoxifier, especially for the heart and the digestive system.
4. Sage-acts on bloating and indigestion.
5. Chives- have similar benefits to onions
6. Mint-boosts digestion
Nutrients-varies between individual herbs, but include: Vitamin C, beta-carotene; calcium, iron, magnesium, sodium; volatile oils
FRIED PARSLEY
2 tsp. olive oil
2 large bunches parsley
2 tbsp. pine nuts
4 tbsp. toasted mixed seeds
In a skillet, heat the oil and gently fry the parsley and pine nuts 1-2 minutes. Scatter with the mixed seeds and serve with fish.
2. GINGER - A Natural antiseptic and is rich in the mineral manganese which supports the immune system and is particulary good at fighting off infection. Excellent for the digestive, ginger heats the body-boosting circulation and metabolism, to help keep you in optimum health while you lose weight.
Nutrients- Calcium, magnesium, phosphorus; phenols; volatile oils
GINGER PICKLE
2 tsp. fresh lemon juice
2 tsp. honey
pinch of salt
2 heaping tsp. grated fresh gingerroot
Mix all the ingredients together and take 1 teaspoon 20 minutes before each meal.
Stimulates and balances the digestive system, extracting maximum nutrition from food.
3. OLIVES AND OLIVE OIL- Easily digested and their oil stimulate bowel function, aiding in detoxification, Olive oil can help you lose weight because it contains essential fatty acids which enable unwanted, stored fat to be removed from the system, however it should be used in moderation an excessive amount will have the opposite effect. Olives strengthen the immune system to keep you healthy while you lose weight, as well as lowering high cholesterol levels and blood pressure, reducing the risk of heart disease.
Nutrients-Vitamin E, beta-carotene; iron, calcium
GREEK SALAD
2 oz. feta cheese, cubed
1/2 cucumber, diced
20 fresh black olives, pitted and chopped
2 tomatoes, diced
1 green bell pepper, deseeded and sliced into strips
1 onion, sliced into rings
3 tbsp. olive oil
juice of 1 lemon
salt and pepper
Put all the salad ingredients in a salad bowl and pour over olive oil and lemon juice. Season to taste and serve.
Olive Tapenade Bruschetta
This recipe makes: 12 pieces
Preparation time: 10 minutes
Cooking time: 5 minutes
Ingredients
2 tablespoons pitted and finely chopped green or black olives
1 teaspoon capers
3 1/2 teaspoons extra virgin olive oil
freshly ground black pepper
12 French bread slices
2 cloves garlic
Cooking Instructions
1. Mash the olives, capers, 1/2 teaspoon extra virgin olive oil and pepper together.
2. Toast the bread on both sides in a toaster oven, under the broiler or on the grill.
3. While the toasted slices are still warm, rub them with garlic and drizzle them with the remaining olive oil on one side.
4. Put a dab of the olive mixture on each slice of bruschetta.
4. CHILI PEPPERS-Chilies are a first-rate fat-burners, they can increase your calorie burn by up to 8 percent for two hours after eating. This is because the capsaicin found in chili peppers is a supernutrient that speeds up your metabolism and helps you burn off more energy.
Because they heat you up, chilies are good for fighting off colds and coughs and other respiratory infections.
Eating chilies releases endorphins that lift your mood, weight for weight chilies contain about twice as much vitamin C as citrus fruits.
Nutrients-Vitamins B3, B6, C, K, E, beta-carotene, folate; calcium, copper, iodine, iron, magnesium, phosphorus, potassium, zinc; fiber, glucosinolates
CHILLI CON CARNE
1 cup dried red kidney beans, soaked over night and drained
1 onion, diced
2 garlic cloves, crushed
2 tsp. chili flakes
1 carrot, diced
2 tsp. olive oil
1 lb. lean ground beef
14 oz. can chopped tomatoes
4 tsp. vegetable bouillon
salt and pepper
Put the beans in a pan of water and boil fast 10 minutes, then simmer, covered, a further 30 minutes. Saute the onion, garlic, chili flakes, and carrot in oil for 5 minutes. Add the remaining ingredients and cooked beans. Simmer 15 minutes and season to taste.
FAT BURNING GRAINS and Recipes
FAT BURNING GRAINS ARE: Bulgar wheat, rye, oats, wild rice. brown rice, psyllium, quinoa, barley, whole wheat pasta, lentil, garbanzo, soy, alfalfa, sprouted seeds.
1. OATS--One of the most nutritious grains, oats are full of protein and minerals and contain a soluble fiber that help the digestive system to work at an optimum level. Oats reduce the obsorption of carbohydrates into the bloodstream, stabilizing blood sugar levels and combating food cravings and hunger pangs. They also alleviate mood swings, especially good for conditions such as gastritis and irritable bowel syndrome and may help prevent bowel cancer. Oats help build strong bones, teeth, and connective tissue, And are renowned for their tranquilizing and relaxing effects. However sufferers from coeliac disease should avoid any gluten and so cannot eat oats, barley, or rye and wheat. Always choose rolled oats over instant.
Nutrients--Vitamins B1, B2, B3, B5, E, FOLATE; CALCIUM, IRON, MAGNESIUM, SILICA; FIBER; PROTEIN
BIRCHER- BENNER MUESLI
8 tbsp. rolled oats
8 tbsp. raisins
8 tbsp. apple or pineapple juice
2 apples or pears
4 tbsp chopped mix nuts
1 tsp. ground ginger
2 tsp. honey
8 tbsp. low-fat yogurt
Soak the oats and raisins overnight in the juice. Next morning, grate the apples or pears and mix into the oats together with the nuts, ginger and honey. Pour the yogurt on top and serve.
2. Wild Rice-- is an excellent source of fiber and protein and also contains the amino acid tryptophan. Raising tryptophan levels helps to alleviate symptoms of depression, anxiety, and PMS.
Nutrients-Vitamin E; iodine, potassium, selenium; fiber; protein; tryptophan
SHRIMP RISOTTO
2 tbsp. olive oil
2 handfuls finely chopped vegetables ( such as bell peppers, fennel, celery, zucchini, carrots)
1/2 cup wild rice
1/2 cup brown rice
9 oz. cooked shrimp, shelled
2 heaping tbsp. choppped fresh herbs (parsley, cilantro, basil, tarragon)
salt and pepper
Heat 1 tbsp. of the oil in a pan and gently fry the vegetables 10 minutes. In another pan heat the remaining oil and fry the rice 2 minutes. Add 1 1/4 cups boiling water, bring to a boil and simmer until tender. Add the herbs and seasoning, stir in the vegetables and shrimp and serve.
3. Rye--This High energy grain is extremely cleansing for the whole system and particulary the liver. Rye and oats are often tolerated by people that can't eat wheat, The slow release of energy from the grain helps with food cravings.
Nutrients- Vitamins B1, B2, B3, B5, B6, B9, B12, E; Calcium, iron, magnesium, manganese, phosphorus, potassium, zinc; fiber; protein
4. Bulgur wheat--Bulgur is a great complex carbohydrate and a great dietary fiber for boosting digestion and stabilizes blood sugars, It also helps lower cholesterol levels and protects against infections.
Nutrients- Vitamin B1, B2, B3; copper, iron, magnesium, phosphorus; fiber; protein.
TABBOULEH
1 1/3 cups bulgur wheat
pinch of salt
1 cucumber sliced
4 scallions, chopped
4 tomatoes, chopped
8 tbsp. chopped fresh parsley
2 tbsp. olive oil
2 tsp. lemon juice
Put the bulgar wheat in a pan and cover with boiling water ( about a half cup) ; leave to stand 30 minutes. When cool , mix in the cucumber, scallions,, tomatoes, parsley, olive oil, and lemon juice. Add salt and pepper to taste, you can also add shrimp.
5. WHOLE WHEAT PASTA--Contains more nutrients than white pasta and is harder to break down and store as fat, also more filling than white, so you eat less.
Nutrients-Vitamins, B3, B5, B6, FOLATE; calcium, iron, magnesium, manganese, phosphorus, potassium, zinc; fiber; protein
PASTA WITH THREE HERB SAUCE
2 cups whole wheat pasta
1 tbsp. olive oil
1 garli clove, chopped
2 handfuls of chopped basil, parsley, and tarragon leaves
2 tbsp. vegetable bouillon
salt and pepper
Boil pasta in lightly salted water until al dente. Meanwhile put the oil, garlic, herbs, bouillon, and seasoning in a food processor and blend into a smooth sauce. Drain the pasta and put into a serving bowl, top with herb sauce and serve.
Whole Wheat Pasta with Fresh Pesto Recipe
This recipe serves: 4
Preparation time: 30 minutes
Ingredients
1 tablespoon pine nuts, toasted
2 large garlic cloves
2 cups lightly packed fresh basil leaves, rinsed (about 6 bunches)
2 tablespoons grated fresh Parmesan cheese
2 teaspoons lemon juice
3 tablespoons extra virgin olive oil
12 ounces dried whole wheat farfalle (bow tie) pasta, cooked
1. Using a food processor drop the pine nuts and garlic into the food chute and process until minced.
2. Add the basil, cheese, and lemon juice. Continue to process until finely minced.
3. Gradually add the oil through food chute and process until well blended.
4. Make the pasta according to manufacturer's directions.
5. Toss the cooked pasta with the pesto and serve. Garnish with fresh basil, if desired.
6. BARLEY--is a mild laxative that is very soothing and stabilizing for the digestive system. As on of our diet friendly complex carbs, barley is a top slow-release energy food.
Nutrients- VitaminB1, B2, B3, B5, B6, B9, B12, E, folate; calcium, iron, magnesium, manganese, phosphorus, zinc; fiber; protein
BARLEY AND BEAN BROTH
1 cup dried beans (navy, pinto, black eyed peas)
1 cup pearl barley
2 large onions, chopped
4 carrots, chopped
4 celery stalks, chopped
6 oz. spinach
4 tbsp. tomato paste
2 tbsp. miso
1 tsp. sage
1 tbsp. ground cumin
4 tbsp. low-fat yogurt
Soak the beans and barley overnight. Next day, bring to a boil in 5 cups water with the vegetables, tomato paste, miso, and herbs. Simmer 45 minutes and serve with yogurt.
7. LENTIL--Bursting with protein and B vitamins, rich in minerals and fiber, lentils are excellent intestinal cleansers. They also cleanse the blood and lower the levels of harmful LDL cholesterol. Because lentils have a number of B vitamins they have a stabilizing effect on blood pressure, and relieve menopausal symptoms.
Nutrients-Vitamins B3, B5, B6, B9, folate; calcium, iron, magnesium, manganese, potassium, phosphorus, selenium, zinc; fiber; protein
LENTIL AND CELERY SOUP
1 tbsp. olive oil
1 onion, chopped
2 garlic cloves, crushed
1 cup lentils
1 tbsp. vegetable bouillon
1 head celery, chopped
juice of 1 lemon
salt and pepper
Heat the olive oil in a pan and gently fry the onions and garlic 2 minutes, then add 5 cups water, the lentils, and bouillon. Bring to a boil and add the celery. Simmer covered, 20 minutes, stirring occassionally and checking the water level. Add the lemon juice and season with plenty of black pepper and a little salt. Keep in the refrigerator and use within 2 days.
8. Brown Rice--A good source of protein and fiber, brown rice is an excellent cleanser and regulator of the digestive tract. It also reduces water retention and other side-effects of PMS. Its slow-release carbs stabilize blood sugar and help banish cravings.
Nutrients-Vitamins B3, B5, B6, folate; calcium, iron, magnesium, manganese, phosphorus, potassium, zinc; fiber; protein
KEDGEREE
12 OZ. smoked haddock
1 tbsp. olive oil
1 onion, minced
1/2 tsp. ground cilantro
1/2 tsp. ground cumin
1 tsp. ground turmeric
1/4 tsp. cayenne pepper
1/2 cup brown rice
2 tbsp. chopped fresh flat-leaf parsley
Poach the haddock in boiling water for 15 minutes, drain and flake. Heat the oil in a large pan and fry the onion and spices. Add the rice and 1 2/3 cups boiling water and simmer 30-40 minutes until tender. Stir in the fish and parsley and serve.
1. OATS--One of the most nutritious grains, oats are full of protein and minerals and contain a soluble fiber that help the digestive system to work at an optimum level. Oats reduce the obsorption of carbohydrates into the bloodstream, stabilizing blood sugar levels and combating food cravings and hunger pangs. They also alleviate mood swings, especially good for conditions such as gastritis and irritable bowel syndrome and may help prevent bowel cancer. Oats help build strong bones, teeth, and connective tissue, And are renowned for their tranquilizing and relaxing effects. However sufferers from coeliac disease should avoid any gluten and so cannot eat oats, barley, or rye and wheat. Always choose rolled oats over instant.
Nutrients--Vitamins B1, B2, B3, B5, E, FOLATE; CALCIUM, IRON, MAGNESIUM, SILICA; FIBER; PROTEIN
BIRCHER- BENNER MUESLI
8 tbsp. rolled oats
8 tbsp. raisins
8 tbsp. apple or pineapple juice
2 apples or pears
4 tbsp chopped mix nuts
1 tsp. ground ginger
2 tsp. honey
8 tbsp. low-fat yogurt
Soak the oats and raisins overnight in the juice. Next morning, grate the apples or pears and mix into the oats together with the nuts, ginger and honey. Pour the yogurt on top and serve.
2. Wild Rice-- is an excellent source of fiber and protein and also contains the amino acid tryptophan. Raising tryptophan levels helps to alleviate symptoms of depression, anxiety, and PMS.
Nutrients-Vitamin E; iodine, potassium, selenium; fiber; protein; tryptophan
SHRIMP RISOTTO
2 tbsp. olive oil
2 handfuls finely chopped vegetables ( such as bell peppers, fennel, celery, zucchini, carrots)
1/2 cup wild rice
1/2 cup brown rice
9 oz. cooked shrimp, shelled
2 heaping tbsp. choppped fresh herbs (parsley, cilantro, basil, tarragon)
salt and pepper
Heat 1 tbsp. of the oil in a pan and gently fry the vegetables 10 minutes. In another pan heat the remaining oil and fry the rice 2 minutes. Add 1 1/4 cups boiling water, bring to a boil and simmer until tender. Add the herbs and seasoning, stir in the vegetables and shrimp and serve.
3. Rye--This High energy grain is extremely cleansing for the whole system and particulary the liver. Rye and oats are often tolerated by people that can't eat wheat, The slow release of energy from the grain helps with food cravings.
Nutrients- Vitamins B1, B2, B3, B5, B6, B9, B12, E; Calcium, iron, magnesium, manganese, phosphorus, potassium, zinc; fiber; protein
4. Bulgur wheat--Bulgur is a great complex carbohydrate and a great dietary fiber for boosting digestion and stabilizes blood sugars, It also helps lower cholesterol levels and protects against infections.
Nutrients- Vitamin B1, B2, B3; copper, iron, magnesium, phosphorus; fiber; protein.
TABBOULEH
1 1/3 cups bulgur wheat
pinch of salt
1 cucumber sliced
4 scallions, chopped
4 tomatoes, chopped
8 tbsp. chopped fresh parsley
2 tbsp. olive oil
2 tsp. lemon juice
Put the bulgar wheat in a pan and cover with boiling water ( about a half cup) ; leave to stand 30 minutes. When cool , mix in the cucumber, scallions,, tomatoes, parsley, olive oil, and lemon juice. Add salt and pepper to taste, you can also add shrimp.
5. WHOLE WHEAT PASTA--Contains more nutrients than white pasta and is harder to break down and store as fat, also more filling than white, so you eat less.
Nutrients-Vitamins, B3, B5, B6, FOLATE; calcium, iron, magnesium, manganese, phosphorus, potassium, zinc; fiber; protein
PASTA WITH THREE HERB SAUCE
2 cups whole wheat pasta
1 tbsp. olive oil
1 garli clove, chopped
2 handfuls of chopped basil, parsley, and tarragon leaves
2 tbsp. vegetable bouillon
salt and pepper
Boil pasta in lightly salted water until al dente. Meanwhile put the oil, garlic, herbs, bouillon, and seasoning in a food processor and blend into a smooth sauce. Drain the pasta and put into a serving bowl, top with herb sauce and serve.
Whole Wheat Pasta with Fresh Pesto Recipe
This recipe serves: 4
Preparation time: 30 minutes
Ingredients
1 tablespoon pine nuts, toasted
2 large garlic cloves
2 cups lightly packed fresh basil leaves, rinsed (about 6 bunches)
2 tablespoons grated fresh Parmesan cheese
2 teaspoons lemon juice
3 tablespoons extra virgin olive oil
12 ounces dried whole wheat farfalle (bow tie) pasta, cooked
1. Using a food processor drop the pine nuts and garlic into the food chute and process until minced.
2. Add the basil, cheese, and lemon juice. Continue to process until finely minced.
3. Gradually add the oil through food chute and process until well blended.
4. Make the pasta according to manufacturer's directions.
5. Toss the cooked pasta with the pesto and serve. Garnish with fresh basil, if desired.
6. BARLEY--is a mild laxative that is very soothing and stabilizing for the digestive system. As on of our diet friendly complex carbs, barley is a top slow-release energy food.
Nutrients- VitaminB1, B2, B3, B5, B6, B9, B12, E, folate; calcium, iron, magnesium, manganese, phosphorus, zinc; fiber; protein
BARLEY AND BEAN BROTH
1 cup dried beans (navy, pinto, black eyed peas)
1 cup pearl barley
2 large onions, chopped
4 carrots, chopped
4 celery stalks, chopped
6 oz. spinach
4 tbsp. tomato paste
2 tbsp. miso
1 tsp. sage
1 tbsp. ground cumin
4 tbsp. low-fat yogurt
Soak the beans and barley overnight. Next day, bring to a boil in 5 cups water with the vegetables, tomato paste, miso, and herbs. Simmer 45 minutes and serve with yogurt.
7. LENTIL--Bursting with protein and B vitamins, rich in minerals and fiber, lentils are excellent intestinal cleansers. They also cleanse the blood and lower the levels of harmful LDL cholesterol. Because lentils have a number of B vitamins they have a stabilizing effect on blood pressure, and relieve menopausal symptoms.
Nutrients-Vitamins B3, B5, B6, B9, folate; calcium, iron, magnesium, manganese, potassium, phosphorus, selenium, zinc; fiber; protein
LENTIL AND CELERY SOUP
1 tbsp. olive oil
1 onion, chopped
2 garlic cloves, crushed
1 cup lentils
1 tbsp. vegetable bouillon
1 head celery, chopped
juice of 1 lemon
salt and pepper
Heat the olive oil in a pan and gently fry the onions and garlic 2 minutes, then add 5 cups water, the lentils, and bouillon. Bring to a boil and add the celery. Simmer covered, 20 minutes, stirring occassionally and checking the water level. Add the lemon juice and season with plenty of black pepper and a little salt. Keep in the refrigerator and use within 2 days.
8. Brown Rice--A good source of protein and fiber, brown rice is an excellent cleanser and regulator of the digestive tract. It also reduces water retention and other side-effects of PMS. Its slow-release carbs stabilize blood sugar and help banish cravings.
Nutrients-Vitamins B3, B5, B6, folate; calcium, iron, magnesium, manganese, phosphorus, potassium, zinc; fiber; protein
KEDGEREE
12 OZ. smoked haddock
1 tbsp. olive oil
1 onion, minced
1/2 tsp. ground cilantro
1/2 tsp. ground cumin
1 tsp. ground turmeric
1/4 tsp. cayenne pepper
1/2 cup brown rice
2 tbsp. chopped fresh flat-leaf parsley
Poach the haddock in boiling water for 15 minutes, drain and flake. Heat the oil in a large pan and fry the onion and spices. Add the rice and 1 2/3 cups boiling water and simmer 30-40 minutes until tender. Stir in the fish and parsley and serve.
Monday, February 26, 2007
FAT BURNING MEATS and Recipes
FAT BURNING MEATS ARE: Chicken, turkey, liver, partridge, duck.
To keep these meats low calorie all fat and skin must be removed.
1. CHICKEN-The most popular source of animal protein, chicken can be a healthy slimming option; white chicken meat contains less fat and calories than the darker meat. Buy skinless chicken breast or remove the skin when you cook it yourself. Whenever possible choose organic chicken for optimum health and flavor.
Nutrients: Vitamin A, B3, B6, K; Magnesium, potassium, selenium; protein
Chicken, Apple and Walnut Wraps
This recipe serves: 4
Preparation time: 15 minutes
Cooking time: 15 minutes
Ingredients
For the chicken,
1/2 cup dry white wine, such as Sauvignon Blanc
pinch of salt
10 black peppercorns
Juice of 1 lemon
2 sprigs fresh thyme
4 boneless, skinless chicken breasts about 4 ounces each
1/2 cup non-fat sour cream
2 apples, cored and chopped
1/2 cup diced celery
1/4 cup diced red onion
1 tablespoon chopped, fresh parsley
1/4 cup chopped walnuts, toasted
salt and pepper
For the wraps:
4 large flour tortillas
4 large lettuce leaves (romaine, bibb or green leaf), shredded
Cooking Instructions
For the chicken, apple and walnuts:
1. In a large saucepan combine the wine, salt, peppercorns, lemon juice and thyme. Add the chicken breasts and enough water to cover them. Bring the liquid to a boil, reduce the heat and simmer for 10 minutes. Remove from the heat and let the chicken cool in the liquid. 2. In a large bowl, mix the sour cream, apples, celery, red onion and parsley together. 3. When the chicken is cool enough to handle, remove it from the liquid. (Discard the liquid.) Cut the chicken into small pieces, add it to the sour cream mixture and toss. Season to taste with salt and pepper, and stir in the walnuts. Refrigerate until ready to serve.
For the wraps:
4. Lay the tortillas out and divide the chicken mixture among the tortillas and spreading it out in the center of the tortilla. Divide the shredded lettuce among the tortillas and tightly roll each tortilla into a cylinder, ending with the seam side down. 5. Cut the wraps in half on the diagonal and serve.
1. CHICKEN DISH
2 tbsp. olive oil
4 skinless chicken breasts, cut into strips
4 garlic cloves, crushed
4 onions, chopped
2 tsp. ground coriander
2 tsp.ground turmeric (known to cure cancer)
1 Red chili pepper
1 tbsp. vegetable bouillon
4 tbsp. low-fat yogurt
Heat the oil in a large pan and fry the chicken for 2 minutes. Set aside. Add the garlic, onions, and spices to the pan and fry until onion is soft. Return the chicken to the pan, pour in 1 2/3 cups boiling water and add bouillon. Simmer 20 minutes. Top with yogurt and serve with brown basmati rice.
2. Chicken Kabobs in a Middle Eastern Marinade
This recipe serves: 18
Preparation time: 10 minutes
Cooking time: 10 minutes
Ingredients
4 cloves garlic
1 small onion, chopped
1 tablespoon paprika
1 teaspoon cinnamon
1 teaspoon turmeric
1/2 teaspoon cardamom
1/4 teaspoon cayenne pepper
1 teaspoon freshly ground black pepper
1/4 cup lemon juice
1 cup plain yogurt
18 boneless, skinless chicken thighs or 12 boneless, skinless breasts, cut in 1-inch cubes
olive oil, as needed
salt to taste
chopped Italian parsley
lemon wedges
18 bamboo (soaked in water) or metal skewers
Cooking Instructions
1. Puree the garlic, onion, spices, lemon juice and yogurt in the container of a blender or food processor.
2. Place the chicken in a non-aluminum container and cover with the marinade. Turn well to coat evenly. Cover and refrigerate for at least 4 hours and up to 12 hours.
3. Preheat the broiler or make a charcoal fire.
4. Thread the chicken on skewers, brush with a little oil and sprinkle with salt and pepper. Cook about 4 to 5 minutes per side for thigh meat, 3 to 4 minutes per side for breast meat. Sprinkle with parsley and serve with lemon wedges.
Apple and Walnut Chicken Salad
This recipe serves: 4
Preparation time: 15 minutes
Cooking time: 20 minutes
Ingredients
1/2 cup dry white wine, such as Sauvignon Blanc
pinch of salt
10 black peppercorns
Juice of 1 lemon
2 sprigs fresh thyme
4 boneless, skinless chicken breasts about 4 ounces each
1/2 cup non-fat sour cream
2 apples, cored and chopped
1/2 cup diced celery
1/4 cup diced red onion
1 tablespoon chopped, fresh parsley
salt and pepper
8 cups mixed salad greens
1/4 cup chopped walnuts, toasted
Cooking Instructions
1. In a large saucepan combine the wine, salt, peppercorns, lemon juice and thyme. Add the chicken breasts and enough water to cover them. Bring the liquid to a boil, reduce the heat and simmer for 10 minutes. Remove from the heat and let the chicken cool in the liquid.
2. In a large bowl, mix the sour cream, apples, celery, red onion and parsley together.
3. When the chicken is cool enough to handle, remove it from the liquid. (Discard the liquid.) Cut the chicken into small pieces, add it to the sour cream mixture and toss. Season to taste with salt and pepper. Refrigerate until ready to serve.
4. Divide the salad greens among 4 plates. Top the greens with the chicken salad and garnish with walnuts.
All-American Barbecued Chicken
This recipe serves: 6
Preparation time: 10 minutes
Cooking time: 15 minutes
Ingredients
1 cup ketchup
1/4 cup white wine vinegar
1/4 cup honey
1/4 cup yellow mustard
hot sauce to taste salt to taste
freshly ground black pepper
6 skinless, boneless chicken breasts, about 4 to 5 ounces each
Cooking Instructions
1. To make the barbecue sauce, combine ketchup, white wine vinegar, honey, yellow mustard, hot sauce, salt and pepper in a large mixing bowl. 2. Place the chicken breasts in a large resealable bag along with half of the barbecue sauce. Reserve the remaining sauce for basting. Marinate the chicken in the refrigerator for several hours or overnight. 3. Preheat the grill. 4. Grill or broil the chicken breasts for 5 to 7 minutes on each side, depending on thickness. (Discard the sauce that was in the bag with the raw chicken.) Baste with the reserved barbecue sauce as needed.
Asian Grilled Chicken Breasts Recipe
This recipe serves: 6
Preparation time: 5 minutes
Cooking time: 10 minutes
Ingredients
1/4 cup olive oil
1 tablespoon soy sauce
2 cloves garlic, crushed
1 tablespoon minced ginger
1 tablespoon Dijon mustard
salt, to taste
freshly ground black pepper
6 skinless, boneless chicken breasts
Cooking Instructions
1. Mix the oil, soy sauce, garlic, ginger, mustard, salt and pepper, and brush on the chicken breasts. Refrigerate for at least 30 minutes or overnight.
2. Preheat the grill.
3. Grill the breasts for 5 to 6 minutes on each side, depending on the thickness. Let the chicken rest on a plate for 1 or 2 minutes before serving.
Barbecue Chicken Breasts
This recipe serves: 3
Cooking time: varies
Ingredients
3 boneless, skinless chicken breasts
3/4 cup of fat-free Catalina dressing
Preparation Instructions
1. Marinate the ingredients overnight.
2. Grill as desired, or cook in a crock pot for several hours. If you need to cook it on the stovetop the marinade does well at keeping the chicken from sticking to the skillet. Makes 3 servings.
Basic Chicken and Vegetable Kebabs
This recipe serves: 6
Preparation time: 20 minutes
Cooking time: 15 minutes
Ingredients
1 1/2 pounds skinless, boneless chicken breasts, cut into 1 inch cubes
2 small red onions, peeled and cut into eighths
2 medium zucchini, cut into 3/4-inch half rounds
2 red bell peppers, cut into 1-inch pieces
1/2 pound medium-sized mushrooms
18 metal or bamboo (soaked in water) skewers
2 tablespoons olive oil
Salt, to taste
Freshly ground black pepper
Juice of 1 lemon
Cooking Instructions
1. Preheat the grill to medium-high. Thread 6 of the skewers with chicken and 12 with vegetables. Brush the chicken and vegetables with olive oil and season with salt and pepper to taste.
2. Grill the skewers until the chicken is cooked through, about 10 to 12 minutes, and the vegetables are tender, about 8 minutes. Squeeze the lemon juice over the skewered chicken, just prior to serving.
Chicken and Toasted Couscous Salad
This recipe serves: 6
Preparation time: 20 minutes
Cooking time: 20 minutes
Ingredients
3/4 pound toasted couscous
1/4 cup fresh lemon juice
1/4 cup fresh lime juice
1/4 cup extra virgin olive oil
2 tablespoons chopped, fresh parsley
2 tablespoons chopped, fresh cilantro
1/2 cup chopped red onion
1 cup halved cherry tomatoes (about 3/4 pint)
salt to taste
freshly ground black pepper
6 boneless, skinless chicken breasts, about 4 to 6 ounces each
1/2 cup chopped scallions
Cooking Instructions
1. Bring a large pot of salted water to a boil. Add the couscous and cook until tender, about 10 minutes (check package directions for specific cooking times). Drain and rinse with cold water.
2. Whisk the lemon juice, lime juice and olive oil together in a large bowl. Mix in the couscous, herbs, onion and tomatoes. Season with salt and pepper to taste. Chill.
3. Preheat the grill or a sauté pan to medium high.
4. Season the chicken breasts with salt and pepper. Grill or sauté the breasts until golden brown on one side, about 4 minutes. Turn them over and cook an additional 4 minutes, or until the chicken is cooked through.
5. Slice the chicken breasts into thin strips. Place the warm chicken over the couscous salad and sprinkle with chopped scallions.
Chicken Braised in Apple Cider Recipe
This recipe serves: 6
Preparation time: 30 minutes
Cooking time: 2 hours
Ingredients
2 pounds boneless, skinless chicken thighs, or 3 pounds thighs and legs
freshly ground black pepper
4 tablespoons flour
4 teaspoons canola oil
1 carrot, coarsely chopped
1 medium onion, coarsely chopped
1 stalk celery, coarsely chopped
1/2 cup peeled and seeded tomatoes
1 bay leaf
1 sprig fresh thyme, or 1/4 teaspoon dried
1 cup apple cider
1 cup chicken stock
3 shallots, peeled and quartered
1 cup quartered mushrooms
1 apple, peeled and cut into small wedges
Cooking Instructions
1. Season the chicken with salt and pepper. Dust the chicken with flour.
2. Heat 2 teaspoons of oil in a wide, shallow pot over medium-high heat. Add the seasoned chicken and brown on all sides, about 2 minutes a side. The pan should be hot enough to brown the chicken but not burn. Remove the chicken from the pan and drain off any excess fat.
3. Turn the heat down to medium, and add the remaining oil. Add the onion, celery and carrot. Cook until the onions are soft and translucent, about 10 minutes. Turn up the heat to brown the vegetables slightly.
4. Add the tomatoes, bay leaf and thyme and cook for 2 more minutes.
5. Add the apple cider, chicken stock and chicken. Bring to a simmer and cook, uncovered, for 1 1/2 hours. Do not let it boil rapidly.
6. Strain the stew and retain the chicken and liquid. Discard the vegetables. Return the liquid to the pot and simmer to reduce its volume by half.
7. Spray a small skillet with non-stick cooking spray and heat over medium heat. Add the shallots and cook until the shallots begin to wilt, about 10 minutes. If the pan becomes too dry, add a few tablespoons of the reserved liquid. Add the mushrooms, season them with salt and pepper and cook 5 minutes more. Add the apples and cook for 2 minutes more.
8. Add the chicken, shallots, mushrooms and apples to the reduced liquid.
9. Adjust the seasoning with a generous amount of salt and pepper.
Chicken Stewed with Mushrooms and Pearl Onions Recipe
This recipe serves: 6
Preparation time: 30 minutes
Cooking time: 2 hours
Ingredients
3 pounds chicken thighs and/or legs
salt to taste
freshly ground black pepper
about 4 tablespoons flour
2 tablespoons canola oil
1 carrot, coarsely chopped
1 onion, coarsely chopped
1 stalk celery stalk, coarsely chopped
1 bay leaf
1 sprig fresh thyme, or 1/4 teaspoon dried
1/4 cup red wine
2 quarts Basic Chicken Stock
1 cup quartered mushrooms
1 cup pearl onions, peeled
Cooking Instructions
1. Season the chicken with salt pepper. Dust the chicken with flour.
2. Heat 1 tablespoon of the oil in a wide, shallow pot over medium heat. Add the chicken and brown on all sides, about 2 minutes on each side. The oil should be hot enough to sear in the juices but not burn. Remove the chicken from the pan and drain off the excess fat.
3. Turn the heat to medium-high and add the vegetables. Cook for 3 to 4 minutes, until they begin to soften. Turn up the heat and brown slightly. (This can be made ahead and kept in the refrigerator up to 3 days or frozen.)
4. Add the bay leaf, thyme and red wine, and cook until the wine is almost completely evaporated.
5. Put the seared chicken back in the pot and cover with stock. Bring to a simmer and cook, uncovered, for 1 1/2 hours. Do not let it boil rapidly.
6. Strain the stew and retain the chicken and liquid. Discard the vegetables. Return the liquid to the pot and simmer to reduce its volume by half.
7. Meanwhile, bring a small pot of salted water to a boil. Add the pearl onions and cook until tender, about 5 to 7 minutes. Drain and set aside.
8. Heat the remaining tablespoon of oil in a small skillet over medium-high heat. Add the mushrooms, season them with salt and pepper and cook for 4 to 5 minutes. Remove from heat.
9. Remove the skin from the chicken; discard the skin. Add the chicken, mushrooms and onions to the reduced liquid.
10. Adjust the seasoning with a generous amount of salt and pepper.
Roast Chicken with Cider Gravy and Cranberry Relish
This recipe serves: 4
Preparation time: 20 minutes
Cooking time: 1 hour
Ingredients
For the chicken:
1 roasting chicken, about 5 lbs.
Salt to taste
Freshly ground black pepper
2 sprigs fresh thyme or 1/2 teaspoon dried
2 sprigs fresh rosemary or 1/2 teaspoon dried
1 lemon, cut into quarters
Extra herb sprigs for garnishing
For the cider gravy:
3 tablespoons butter
3 tablespoons flour
1/2 cup apple cider
1 tablespoon apple cider vinegar
2 cups low-sodium chicken broth
For the cranberry relish:
1 can whole berry cranberry sauce
2 tablespoons finely chopped shallot
Zest of 1 orange
1 tablespoon chopped fresh parsley
Cooking Instructions
For the chicken:
1. Preheat the oven to 375°F. 2. Rinse the chicken with cold water and pat dry. Season with salt and pepper inside and out.
3. Rub the inside of the chicken with thyme and rosemary. Squeeze the juice from the lemon inside the chicken and toss the lemon quarters in the cavity.
4. Place the chicken on a rack in a roasting pan and place it in the oven. Roast until the juices run clear when the thigh is pierced with a knife, about 1 hour.
5. Transfer the chicken to a serving platter and let rest for about 10 minutes. Remove the skin and discard. Carve the chicken and garnish with herb sprigs.
For the cider gravy:
1. Melt the butter in a small saucepan over medium heat. Stir in the flour and cook until the mixture develops a nutty aroma, about 3 to 5 minutes.
2. Whisk in the cider, cider vinegar and chicken broth and simmer, stirring occasionally, for 5 minutes. Season to taste with salt and pepper.
(The leftover gravy can be stored in the refrigerator for up to 3 days.)
For the cranberry relish:
1. In a small bowl, combine the cranberry sauce, shallot, orange zest and parsley.
(The cranberry relish can be made in advance and stored in the refrigerator for up to 5 days. Any leftover relish can also be stored for up to 5 days.)
Roast Chicken with Garlic Mashed Potatoes
This recipe serves: 8
Preparation time: 20 minutes
Cooking time: 1 hour
Ingredients
For the chicken:
1 whole chicken, 6 to 8 pounds
salt and pepper
1 sprig fresh rosemary, or 1/4 teaspoon dried
1 sprig fresh thyme
1 bay leaf
1 medium onion, roughly chopped into 1" pieces
2 carrots, roughly chopped into 1" pieces
2 stalks celery, roughly chopped into 1" pieces
2 cloves garlic, peeled
1/2 lemon
For the garlic mashed potatoes:
1 bulb garlic, unpeeled
splash of olive oil
5 large potatoes (Idaho or russet)
1 1/3 cups low-sodium chicken broth
salt and pepper to taste
Cooking Instructions
For the chicken:
1. Preheat the oven to 400°F.
2. Rinse the chicken with cold water, pat dry and season with salt and pepper inside and out.
3. Stuff the cavity with the rosemary, thyme, bay leaf and peeled garlic. Also put a few pieces of onion, carrot and celery into the cavity.
4. Scatter the rest of the onions, carrots and celery on the bottom of a roasting pan. Place the chicken on top of the vegetables. Squeeze juice from the lemon all over the chicken and add the lemon half to the cavity.
5. Place in the oven. After 15 minutes turn the heat down to 350°F. Roast the chicken for an additional 45 minutes to 1 hour, until its golden brown and crisp and the juices run clear when the thigh is pierced with a sharp knife.
6. Transfer the chicken to a serving platter and let rest for about 10 minutes. Remove the skin and discard. Carve the chicken into serving pieces.
For the garlic mashed potatoes:
1. Meanwhile, place the garlic bulb in an ovenproof dish and drizzle with olive oil. Once the oven has been turned down to 350°F, place the dish, uncovered, in the oven for 15-20 minutes until the garlic is golden brown and soft.
2. Remove from the oven and let cool.
3. Peel the potatoes and cut them in half. Place them in a pot and cover with cold water. Bring to a boil over high heat and simmer until the potatoes are tender when pricked with a fork, about 30 minutes, depending on the size of the potatoes. Drain.
4. Bring the stock to a boil, and turn down to a simmer.
5. Squeeze the roasted garlic bulb to release the roasted garlic in each clove. Mash the garlic with a fork and throw the skins away.
6. Mash the potatoes with a potato masher or fork, or use a food mill. Add the roasted garlic. Slowly add the stock until the desired consistency is reached.
7. Adjust the salt and pepper to taste and serve alongside the chicken.
2. LIVER-Rich source of iron, liver helps maintain good blood health and build muscle. The iron in liver also helps metabolize protein, liver contains much more selenium than most other meats- a cancer fighting antioxidant that helps to detoxify the human liver. Although liver is high in cholesterol, it is very low in saturated fat that can lead to weight gain and health risks.
Nutrients-Vitamins A, B3, B6, BIOTON, FOLATE; iron, selenium; protei
PEPPERED CALVES LIVER
4 peices of calves liver
1 tsp. olive oil
2 tbsp. crushed black pepper
pinch of salt
2 tbsp. chopped fresh herbs
Slice the liver thinly, brush with olive oil and press in black pepper, then sprinkle with salt. Griddle 2 minutes on each side and scatter with herbs. Serve on top of green salad or with a potato.
3. Turkey-Full of vitamins and minerals is an excellent source of low-fat protein. Turkey is a good sauce of the immunity-boosting minerals zinc and selenium, as well as B vitamins, which aid metabolism. As with chicken avoid eating the skin. The darker meat has more iron and zinc.
Nutrients- Vitamins B3, B6, B12; iron, selenium, zinc; protein
TURKEY AND ORANGE CASSEROLE
4 small skinless turkey breast, steaks or legs
2 onoins, minced
2 celery stalks, finely chopped
1 tbsp. fresh herbs
grated zest and juice of two oranges
1 tbsp. vegetable bouillon
watercress to garnish
Place the turkey, onions, and celery in a casserole. Add the herbs, orange rind and juice and season to taste. Mix the bouillon with 2/3 cup boiling water and pour over the turkey.
Cover and cook in a preheated oven at 350 f 1 hour. Garnish with water cress and serve.
Simply Sautéed Turkey Cutlets
This recipe serves: 4
Preparation time: 5 minutes
Cooking time: 10 minutes
Ingredients
4 turkey cutlets, about 5 ounces each
1 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 1/2 tablespoons olive oil
Cooking Instructions
1. Season the turkey cutlets with salt, pepper and then drizzle with olive oil.
2. Place a sauté pan large enough to accommodate all the cutlets over medium-high heat.
3. Add the turkey cutlets and lower the heat to medium. Cook until well-browned on one side, about 4 to 5 minutes. Turn the cutlets over and cook 2 to 3 minutes more.
Roast Turkey Sandwiches with Cranberries and Cream
This recipe serves: 4
Preparation time: 5 minutes
Ingredients
8 slices whole grain bread
1/4 cup low-fat cream cheese
1/4 cup cranberry sauce
1 lb. sliced, roast turkey
4 leaves lettuce
Cooking Instructions
1. Spread 4 slices of bread with cream cheese and the remaining 4 with cranberry sauce.
2. Arrange the turkey on top of the bread slices spread with cream cheese. Place the lettuce leaves on top of the turkey. Finish each sandwich with a slice of bread spread with cranberry sauce.
3. Slice the sandwiches in half and serve.
Turkey and Mushroom Marsala
This recipe serves: 4
Preparation time: 5 minutes
Cooking time: 15 minutes
Ingredients
1 1/2 tablespoons olive oil
4 turkey cutlets, about 4 to 6 ounces each
salt to taste
freshly ground black pepper
flour for dredging
8 ounces mushrooms, sliced
1/3 cup Marsala wine
2/3 cup low-sodium turkey or chicken broth
2 tablespoons chopped parsley
Cooking Instructions
1. Heat the olive oil in a large, non-stick skillet. While the oil is heating, season the turkey with salt and pepper and dredge it in flour.
2. Sauté the turkey over medium-high heat until golden brown, about 2 minutes on each side. Transfer the turkey to a platter and keep warm. Leave the skillet on.
3. Add the mushrooms to the skillet, season with salt and pepper and cook, stirring occasionally, until tender. Add the wine, stir with a wooden spoon to release any caramelized bits that may be stuck to the pan and cook until the wine is almost completely evaporated.
4. Add the broth and any juices that have accumulated on the platter. Simmer the broth mixture until it has reduced by half, about 5 minutes.
5. Add the turkey and simmer until the turkey is thoroughly cooked, about 2 to 3 minutes. Remove the turkey to a platter, spoon the sauce over the chicken, sprinkle with parsley and serve.
Turkey Cakes with Roasted Tomato Sauce
This recipe serves: 8
Preparation time: 30 minutes
Chilling time: 60 minutes
Baking time: 3-4 minutes
Ingredients
½ lb. cooked turkey breast, boneless
2 tablespoons coriander, chopped
1 tablespoon chives, chopped
½ teaspoon Sweet Hungarian Paprika
1 cup fresh breadcrumbs (rye or wheat bread)
Grated zest of 1 lime
2 tablespoons fresh lime juice
2 tablespoons gravy or whipping cream
Salt and freshly ground pepper
1 egg, separated
¼ cup polenta (yellow cornmeal, coarsely ground)
2 tablespoons olive oil
Preparation Instructions
1. Cut turkey into cubes and place in food processor, pulsing until finely chopped.
2. Turn into bowl and stir in herbs, paprika, breadcrumbs, lime zest, juice and gravy or whipping cream. Mix until well combined and season with salt and pepper.
3. Add egg yolk and mix.
4. Form into eight ½-inch thick patties and chill well for about an hour.
5. When ready to cook, preheat oven to 350°.
6. Whisk egg white with 1 tablespoon water.
7. Dip patties in egg white, then coat with polenta.
8. Heat a frying pan, heat olive oil, and fry patties for 2 minutes on each side.
9. Place in oven for 3 to 4 minutes. Serve with a roasted tomato sauce.
Note: Roasted sun Dried Tomato Sauce may be purchased at supermarket along with coarsely ground yellow cornmeal.
Turkey Burgers Recipe
This recipe serves: 4
Preparation time: 15 minutes
Cooking time: 10 minutes
Ingredients
4 tablespoons fat-free mayonnaise
4 tablespoons barbecue sauce
1 pound lean ground turkey
salt to taste
freshly ground black pepper
1/2 cup fresh, diced tomatoes
4 large leaves of green leaf lettuce
4 whole grain sandwich buns
Cooking Instructions
1. In a small bowl, stir the mayonnaise and barbecue sauce together.
2. Preheat the grill to medium-high.
3. Shape the turkey into 4 patties, about 1/2-inch thick. Season with salt and pepper and refrigerate until ready to cook.
4. Grill the burgers on both sides until they are cooked through, about 6 minutes per side.
5. Toast the rolls on the grill.
6. Top the burgers with the mayonnaise sauce, lettuce and diced tomatoes and serve them on the toasted rolls.
TURKEY PICCATA
This recipe serves: 4
Preparation time: 5 minutes
Cooking time: 8 minutes
Ingredients
1 1/2 tablespoons olive oil
4 turkey cutlets, about 4 to 6 ounces each
salt to taste
freshly ground black pepper
flour for dredging
1/2 cup low-sodium chicken broth
2 tablespoons lemon juice
2 tablespoons capers
2 tablespoons chopped parsley
Cooking Instructions
1. Heat the olive oil in a large, non-stick skillet until hot. While the oil is heating, season the turkey with salt and pepper and dredge it in flour.
2. Sauté the turkey over high heat, about 3 minute on each side. Remove to a warm platter and keep warm.
3. Quickly add the chicken broth to the pan and stir with a wooden spoon to release any caramelized bits that may be stuck to the pan. Cook until the broth has reduced by half.
4. Add the lemon juice and capers. Pour the sauce over the turkey, sprinkle with parsley and serve.
Turkey Panini
This recipe serves: 1
Preparation time: 5 minutes
Cooking time: 10 minutes
Ingredients
2 slices rustic Italian bread
1 teaspoon olive oil
2 slices (about 2 ounces) cooked turkey
1 slice Asiago cheese
4 thin slices peeled and cored apple
1 tablespoon cranberry sauce
4 sprigs of watercress, large stems removed
Cooking Instructions
1. Brush one side of each piece of bread with olive oil and lay the bread oil-side down on the work surface.
2. Place the turkey, cheese, apple slices and cranberry sauce on top of one of the slices of the bread. Place the second slice of bread on top, oil-side up.
3. Heat a grill pan over medium heat. Grill the sandwich on each side until golden brown, about 3 to 4 minutes per side.
4. Transfer the sandwich to the work surface, lift one piece of bread and arrange the watercress inside, then replace the bread. Slice the sandwich in half and serve.
Turkey and Roasted Red Pepper Wraps with Tarragon Cream Cheese
This recipe serves: 4
Preparation time: 15 minutes
Ingredients
For the tarragon cream cheese:
1/2 cup cream cheese, low-fat whipped
2 tablespoons minced, sweet onion
1 tablespoon freshly chopped tarragon
For the wraps:
4 large flour tortillas
3/4 pound sliced smoked turkey breast
4 slices roasted red bell pepper, from a jar
4 lettuce leaves, green leaf, bibb or romaine, shredded
Cooking Instructions
For the tarragon cream cheese:
1. In a small mixing bowl, combine the cream cheese, onion and tarragon.
For the wraps:
1. Lay the tortillas out and spread 1 tablespoon of the cream cheese mixture on each of them. Divide the turkey among the tortillas and spread the remaining cream cheese mixture on top of the turkey. Place one slice of the roasted red peppers on each wrap. Divide the shredded lettuce among the tortillas and tightly roll each tortilla into a cylinder, ending with the seam side down.
(The wraps can be stored in the refrigerator for up to 3 days.)
2. Cut the wraps in half on the diagonal and serve.
4. Partridge- Rich in protein, they are an excellent source of all the essential B vitamins, important for a wide range of functions, including digestion and food metabolism. Young birds should be roasted slowly, while older ones are better braised or casseroled.
Nutrients- Vitamins B1, B2, B3, B5, B6, B12; iron, selenium, zinc; protein
BRAISED PARTRIDGE
2 small partridges, cut into portions
6 tbsp. olive oil
2 garlic cloves, crushed
4 sprigs thyme
4 bay leaves
3 celery stalks, chopped
2 tbsp. vegetable bouillon
2 onions, chopped
Put the partridges in a bowl with a marinade made from the other ingredients (except for the onions and 1 tbsp. oil) and season to taste. Leave to marinate overnight. Next day, heat the 1 tbsp. oil in a skillet and brown the partridges. Set aside. Fry the onions in the same pan. Add the remaining marinade and the partridges and cook 30 minutes.
5. Duck- Ducks amino acids help vitamin and minerals to preform their functions effectively and the body to repair cells and strengthen the immune system. The secret to adding it to your weight loss diet is to remove all fat and skin.
Nutrients B2; iron, zinc; protein
DUCK BREAST SALAD
2 tbsp. sesame oil
1 tbsp. white wine vinegar
4 handfuls of mixed salad leaves
2 duck breast, all fat removed
1 tsp. olive oil
1/2 cup pine nuts
In a pitcher, mix the sesame oil and the white wine vinegar and pour over salad leaves. Arrange the salad on four plates, slice the duck breasts and brush with olive oil, then cook on a griddle or in a skillet 2 minutes on each side. Add the pine nuts and cook a further 2 minutes. Place the cooked duck and pine nuts on the salad and serve.
To keep these meats low calorie all fat and skin must be removed.
1. CHICKEN-The most popular source of animal protein, chicken can be a healthy slimming option; white chicken meat contains less fat and calories than the darker meat. Buy skinless chicken breast or remove the skin when you cook it yourself. Whenever possible choose organic chicken for optimum health and flavor.
Nutrients: Vitamin A, B3, B6, K; Magnesium, potassium, selenium; protein
Chicken, Apple and Walnut Wraps
This recipe serves: 4
Preparation time: 15 minutes
Cooking time: 15 minutes
Ingredients
For the chicken,
1/2 cup dry white wine, such as Sauvignon Blanc
pinch of salt
10 black peppercorns
Juice of 1 lemon
2 sprigs fresh thyme
4 boneless, skinless chicken breasts about 4 ounces each
1/2 cup non-fat sour cream
2 apples, cored and chopped
1/2 cup diced celery
1/4 cup diced red onion
1 tablespoon chopped, fresh parsley
1/4 cup chopped walnuts, toasted
salt and pepper
For the wraps:
4 large flour tortillas
4 large lettuce leaves (romaine, bibb or green leaf), shredded
Cooking Instructions
For the chicken, apple and walnuts:
1. In a large saucepan combine the wine, salt, peppercorns, lemon juice and thyme. Add the chicken breasts and enough water to cover them. Bring the liquid to a boil, reduce the heat and simmer for 10 minutes. Remove from the heat and let the chicken cool in the liquid. 2. In a large bowl, mix the sour cream, apples, celery, red onion and parsley together. 3. When the chicken is cool enough to handle, remove it from the liquid. (Discard the liquid.) Cut the chicken into small pieces, add it to the sour cream mixture and toss. Season to taste with salt and pepper, and stir in the walnuts. Refrigerate until ready to serve.
For the wraps:
4. Lay the tortillas out and divide the chicken mixture among the tortillas and spreading it out in the center of the tortilla. Divide the shredded lettuce among the tortillas and tightly roll each tortilla into a cylinder, ending with the seam side down. 5. Cut the wraps in half on the diagonal and serve.
1. CHICKEN DISH
2 tbsp. olive oil
4 skinless chicken breasts, cut into strips
4 garlic cloves, crushed
4 onions, chopped
2 tsp. ground coriander
2 tsp.ground turmeric (known to cure cancer)
1 Red chili pepper
1 tbsp. vegetable bouillon
4 tbsp. low-fat yogurt
Heat the oil in a large pan and fry the chicken for 2 minutes. Set aside. Add the garlic, onions, and spices to the pan and fry until onion is soft. Return the chicken to the pan, pour in 1 2/3 cups boiling water and add bouillon. Simmer 20 minutes. Top with yogurt and serve with brown basmati rice.
2. Chicken Kabobs in a Middle Eastern Marinade
This recipe serves: 18
Preparation time: 10 minutes
Cooking time: 10 minutes
Ingredients
4 cloves garlic
1 small onion, chopped
1 tablespoon paprika
1 teaspoon cinnamon
1 teaspoon turmeric
1/2 teaspoon cardamom
1/4 teaspoon cayenne pepper
1 teaspoon freshly ground black pepper
1/4 cup lemon juice
1 cup plain yogurt
18 boneless, skinless chicken thighs or 12 boneless, skinless breasts, cut in 1-inch cubes
olive oil, as needed
salt to taste
chopped Italian parsley
lemon wedges
18 bamboo (soaked in water) or metal skewers
Cooking Instructions
1. Puree the garlic, onion, spices, lemon juice and yogurt in the container of a blender or food processor.
2. Place the chicken in a non-aluminum container and cover with the marinade. Turn well to coat evenly. Cover and refrigerate for at least 4 hours and up to 12 hours.
3. Preheat the broiler or make a charcoal fire.
4. Thread the chicken on skewers, brush with a little oil and sprinkle with salt and pepper. Cook about 4 to 5 minutes per side for thigh meat, 3 to 4 minutes per side for breast meat. Sprinkle with parsley and serve with lemon wedges.
Apple and Walnut Chicken Salad
This recipe serves: 4
Preparation time: 15 minutes
Cooking time: 20 minutes
Ingredients
1/2 cup dry white wine, such as Sauvignon Blanc
pinch of salt
10 black peppercorns
Juice of 1 lemon
2 sprigs fresh thyme
4 boneless, skinless chicken breasts about 4 ounces each
1/2 cup non-fat sour cream
2 apples, cored and chopped
1/2 cup diced celery
1/4 cup diced red onion
1 tablespoon chopped, fresh parsley
salt and pepper
8 cups mixed salad greens
1/4 cup chopped walnuts, toasted
Cooking Instructions
1. In a large saucepan combine the wine, salt, peppercorns, lemon juice and thyme. Add the chicken breasts and enough water to cover them. Bring the liquid to a boil, reduce the heat and simmer for 10 minutes. Remove from the heat and let the chicken cool in the liquid.
2. In a large bowl, mix the sour cream, apples, celery, red onion and parsley together.
3. When the chicken is cool enough to handle, remove it from the liquid. (Discard the liquid.) Cut the chicken into small pieces, add it to the sour cream mixture and toss. Season to taste with salt and pepper. Refrigerate until ready to serve.
4. Divide the salad greens among 4 plates. Top the greens with the chicken salad and garnish with walnuts.
All-American Barbecued Chicken
This recipe serves: 6
Preparation time: 10 minutes
Cooking time: 15 minutes
Ingredients
1 cup ketchup
1/4 cup white wine vinegar
1/4 cup honey
1/4 cup yellow mustard
hot sauce to taste salt to taste
freshly ground black pepper
6 skinless, boneless chicken breasts, about 4 to 5 ounces each
Cooking Instructions
1. To make the barbecue sauce, combine ketchup, white wine vinegar, honey, yellow mustard, hot sauce, salt and pepper in a large mixing bowl. 2. Place the chicken breasts in a large resealable bag along with half of the barbecue sauce. Reserve the remaining sauce for basting. Marinate the chicken in the refrigerator for several hours or overnight. 3. Preheat the grill. 4. Grill or broil the chicken breasts for 5 to 7 minutes on each side, depending on thickness. (Discard the sauce that was in the bag with the raw chicken.) Baste with the reserved barbecue sauce as needed.
Asian Grilled Chicken Breasts Recipe
This recipe serves: 6
Preparation time: 5 minutes
Cooking time: 10 minutes
Ingredients
1/4 cup olive oil
1 tablespoon soy sauce
2 cloves garlic, crushed
1 tablespoon minced ginger
1 tablespoon Dijon mustard
salt, to taste
freshly ground black pepper
6 skinless, boneless chicken breasts
Cooking Instructions
1. Mix the oil, soy sauce, garlic, ginger, mustard, salt and pepper, and brush on the chicken breasts. Refrigerate for at least 30 minutes or overnight.
2. Preheat the grill.
3. Grill the breasts for 5 to 6 minutes on each side, depending on the thickness. Let the chicken rest on a plate for 1 or 2 minutes before serving.
Barbecue Chicken Breasts
This recipe serves: 3
Cooking time: varies
Ingredients
3 boneless, skinless chicken breasts
3/4 cup of fat-free Catalina dressing
Preparation Instructions
1. Marinate the ingredients overnight.
2. Grill as desired, or cook in a crock pot for several hours. If you need to cook it on the stovetop the marinade does well at keeping the chicken from sticking to the skillet. Makes 3 servings.
Basic Chicken and Vegetable Kebabs
This recipe serves: 6
Preparation time: 20 minutes
Cooking time: 15 minutes
Ingredients
1 1/2 pounds skinless, boneless chicken breasts, cut into 1 inch cubes
2 small red onions, peeled and cut into eighths
2 medium zucchini, cut into 3/4-inch half rounds
2 red bell peppers, cut into 1-inch pieces
1/2 pound medium-sized mushrooms
18 metal or bamboo (soaked in water) skewers
2 tablespoons olive oil
Salt, to taste
Freshly ground black pepper
Juice of 1 lemon
Cooking Instructions
1. Preheat the grill to medium-high. Thread 6 of the skewers with chicken and 12 with vegetables. Brush the chicken and vegetables with olive oil and season with salt and pepper to taste.
2. Grill the skewers until the chicken is cooked through, about 10 to 12 minutes, and the vegetables are tender, about 8 minutes. Squeeze the lemon juice over the skewered chicken, just prior to serving.
Chicken and Toasted Couscous Salad
This recipe serves: 6
Preparation time: 20 minutes
Cooking time: 20 minutes
Ingredients
3/4 pound toasted couscous
1/4 cup fresh lemon juice
1/4 cup fresh lime juice
1/4 cup extra virgin olive oil
2 tablespoons chopped, fresh parsley
2 tablespoons chopped, fresh cilantro
1/2 cup chopped red onion
1 cup halved cherry tomatoes (about 3/4 pint)
salt to taste
freshly ground black pepper
6 boneless, skinless chicken breasts, about 4 to 6 ounces each
1/2 cup chopped scallions
Cooking Instructions
1. Bring a large pot of salted water to a boil. Add the couscous and cook until tender, about 10 minutes (check package directions for specific cooking times). Drain and rinse with cold water.
2. Whisk the lemon juice, lime juice and olive oil together in a large bowl. Mix in the couscous, herbs, onion and tomatoes. Season with salt and pepper to taste. Chill.
3. Preheat the grill or a sauté pan to medium high.
4. Season the chicken breasts with salt and pepper. Grill or sauté the breasts until golden brown on one side, about 4 minutes. Turn them over and cook an additional 4 minutes, or until the chicken is cooked through.
5. Slice the chicken breasts into thin strips. Place the warm chicken over the couscous salad and sprinkle with chopped scallions.
Chicken Braised in Apple Cider Recipe
This recipe serves: 6
Preparation time: 30 minutes
Cooking time: 2 hours
Ingredients
2 pounds boneless, skinless chicken thighs, or 3 pounds thighs and legs
freshly ground black pepper
4 tablespoons flour
4 teaspoons canola oil
1 carrot, coarsely chopped
1 medium onion, coarsely chopped
1 stalk celery, coarsely chopped
1/2 cup peeled and seeded tomatoes
1 bay leaf
1 sprig fresh thyme, or 1/4 teaspoon dried
1 cup apple cider
1 cup chicken stock
3 shallots, peeled and quartered
1 cup quartered mushrooms
1 apple, peeled and cut into small wedges
Cooking Instructions
1. Season the chicken with salt and pepper. Dust the chicken with flour.
2. Heat 2 teaspoons of oil in a wide, shallow pot over medium-high heat. Add the seasoned chicken and brown on all sides, about 2 minutes a side. The pan should be hot enough to brown the chicken but not burn. Remove the chicken from the pan and drain off any excess fat.
3. Turn the heat down to medium, and add the remaining oil. Add the onion, celery and carrot. Cook until the onions are soft and translucent, about 10 minutes. Turn up the heat to brown the vegetables slightly.
4. Add the tomatoes, bay leaf and thyme and cook for 2 more minutes.
5. Add the apple cider, chicken stock and chicken. Bring to a simmer and cook, uncovered, for 1 1/2 hours. Do not let it boil rapidly.
6. Strain the stew and retain the chicken and liquid. Discard the vegetables. Return the liquid to the pot and simmer to reduce its volume by half.
7. Spray a small skillet with non-stick cooking spray and heat over medium heat. Add the shallots and cook until the shallots begin to wilt, about 10 minutes. If the pan becomes too dry, add a few tablespoons of the reserved liquid. Add the mushrooms, season them with salt and pepper and cook 5 minutes more. Add the apples and cook for 2 minutes more.
8. Add the chicken, shallots, mushrooms and apples to the reduced liquid.
9. Adjust the seasoning with a generous amount of salt and pepper.
Chicken Stewed with Mushrooms and Pearl Onions Recipe
This recipe serves: 6
Preparation time: 30 minutes
Cooking time: 2 hours
Ingredients
3 pounds chicken thighs and/or legs
salt to taste
freshly ground black pepper
about 4 tablespoons flour
2 tablespoons canola oil
1 carrot, coarsely chopped
1 onion, coarsely chopped
1 stalk celery stalk, coarsely chopped
1 bay leaf
1 sprig fresh thyme, or 1/4 teaspoon dried
1/4 cup red wine
2 quarts Basic Chicken Stock
1 cup quartered mushrooms
1 cup pearl onions, peeled
Cooking Instructions
1. Season the chicken with salt pepper. Dust the chicken with flour.
2. Heat 1 tablespoon of the oil in a wide, shallow pot over medium heat. Add the chicken and brown on all sides, about 2 minutes on each side. The oil should be hot enough to sear in the juices but not burn. Remove the chicken from the pan and drain off the excess fat.
3. Turn the heat to medium-high and add the vegetables. Cook for 3 to 4 minutes, until they begin to soften. Turn up the heat and brown slightly. (This can be made ahead and kept in the refrigerator up to 3 days or frozen.)
4. Add the bay leaf, thyme and red wine, and cook until the wine is almost completely evaporated.
5. Put the seared chicken back in the pot and cover with stock. Bring to a simmer and cook, uncovered, for 1 1/2 hours. Do not let it boil rapidly.
6. Strain the stew and retain the chicken and liquid. Discard the vegetables. Return the liquid to the pot and simmer to reduce its volume by half.
7. Meanwhile, bring a small pot of salted water to a boil. Add the pearl onions and cook until tender, about 5 to 7 minutes. Drain and set aside.
8. Heat the remaining tablespoon of oil in a small skillet over medium-high heat. Add the mushrooms, season them with salt and pepper and cook for 4 to 5 minutes. Remove from heat.
9. Remove the skin from the chicken; discard the skin. Add the chicken, mushrooms and onions to the reduced liquid.
10. Adjust the seasoning with a generous amount of salt and pepper.
Roast Chicken with Cider Gravy and Cranberry Relish
This recipe serves: 4
Preparation time: 20 minutes
Cooking time: 1 hour
Ingredients
For the chicken:
1 roasting chicken, about 5 lbs.
Salt to taste
Freshly ground black pepper
2 sprigs fresh thyme or 1/2 teaspoon dried
2 sprigs fresh rosemary or 1/2 teaspoon dried
1 lemon, cut into quarters
Extra herb sprigs for garnishing
For the cider gravy:
3 tablespoons butter
3 tablespoons flour
1/2 cup apple cider
1 tablespoon apple cider vinegar
2 cups low-sodium chicken broth
For the cranberry relish:
1 can whole berry cranberry sauce
2 tablespoons finely chopped shallot
Zest of 1 orange
1 tablespoon chopped fresh parsley
Cooking Instructions
For the chicken:
1. Preheat the oven to 375°F. 2. Rinse the chicken with cold water and pat dry. Season with salt and pepper inside and out.
3. Rub the inside of the chicken with thyme and rosemary. Squeeze the juice from the lemon inside the chicken and toss the lemon quarters in the cavity.
4. Place the chicken on a rack in a roasting pan and place it in the oven. Roast until the juices run clear when the thigh is pierced with a knife, about 1 hour.
5. Transfer the chicken to a serving platter and let rest for about 10 minutes. Remove the skin and discard. Carve the chicken and garnish with herb sprigs.
For the cider gravy:
1. Melt the butter in a small saucepan over medium heat. Stir in the flour and cook until the mixture develops a nutty aroma, about 3 to 5 minutes.
2. Whisk in the cider, cider vinegar and chicken broth and simmer, stirring occasionally, for 5 minutes. Season to taste with salt and pepper.
(The leftover gravy can be stored in the refrigerator for up to 3 days.)
For the cranberry relish:
1. In a small bowl, combine the cranberry sauce, shallot, orange zest and parsley.
(The cranberry relish can be made in advance and stored in the refrigerator for up to 5 days. Any leftover relish can also be stored for up to 5 days.)
Roast Chicken with Garlic Mashed Potatoes
This recipe serves: 8
Preparation time: 20 minutes
Cooking time: 1 hour
Ingredients
For the chicken:
1 whole chicken, 6 to 8 pounds
salt and pepper
1 sprig fresh rosemary, or 1/4 teaspoon dried
1 sprig fresh thyme
1 bay leaf
1 medium onion, roughly chopped into 1" pieces
2 carrots, roughly chopped into 1" pieces
2 stalks celery, roughly chopped into 1" pieces
2 cloves garlic, peeled
1/2 lemon
For the garlic mashed potatoes:
1 bulb garlic, unpeeled
splash of olive oil
5 large potatoes (Idaho or russet)
1 1/3 cups low-sodium chicken broth
salt and pepper to taste
Cooking Instructions
For the chicken:
1. Preheat the oven to 400°F.
2. Rinse the chicken with cold water, pat dry and season with salt and pepper inside and out.
3. Stuff the cavity with the rosemary, thyme, bay leaf and peeled garlic. Also put a few pieces of onion, carrot and celery into the cavity.
4. Scatter the rest of the onions, carrots and celery on the bottom of a roasting pan. Place the chicken on top of the vegetables. Squeeze juice from the lemon all over the chicken and add the lemon half to the cavity.
5. Place in the oven. After 15 minutes turn the heat down to 350°F. Roast the chicken for an additional 45 minutes to 1 hour, until its golden brown and crisp and the juices run clear when the thigh is pierced with a sharp knife.
6. Transfer the chicken to a serving platter and let rest for about 10 minutes. Remove the skin and discard. Carve the chicken into serving pieces.
For the garlic mashed potatoes:
1. Meanwhile, place the garlic bulb in an ovenproof dish and drizzle with olive oil. Once the oven has been turned down to 350°F, place the dish, uncovered, in the oven for 15-20 minutes until the garlic is golden brown and soft.
2. Remove from the oven and let cool.
3. Peel the potatoes and cut them in half. Place them in a pot and cover with cold water. Bring to a boil over high heat and simmer until the potatoes are tender when pricked with a fork, about 30 minutes, depending on the size of the potatoes. Drain.
4. Bring the stock to a boil, and turn down to a simmer.
5. Squeeze the roasted garlic bulb to release the roasted garlic in each clove. Mash the garlic with a fork and throw the skins away.
6. Mash the potatoes with a potato masher or fork, or use a food mill. Add the roasted garlic. Slowly add the stock until the desired consistency is reached.
7. Adjust the salt and pepper to taste and serve alongside the chicken.
2. LIVER-Rich source of iron, liver helps maintain good blood health and build muscle. The iron in liver also helps metabolize protein, liver contains much more selenium than most other meats- a cancer fighting antioxidant that helps to detoxify the human liver. Although liver is high in cholesterol, it is very low in saturated fat that can lead to weight gain and health risks.
Nutrients-Vitamins A, B3, B6, BIOTON, FOLATE; iron, selenium; protei
PEPPERED CALVES LIVER
4 peices of calves liver
1 tsp. olive oil
2 tbsp. crushed black pepper
pinch of salt
2 tbsp. chopped fresh herbs
Slice the liver thinly, brush with olive oil and press in black pepper, then sprinkle with salt. Griddle 2 minutes on each side and scatter with herbs. Serve on top of green salad or with a potato.
3. Turkey-Full of vitamins and minerals is an excellent source of low-fat protein. Turkey is a good sauce of the immunity-boosting minerals zinc and selenium, as well as B vitamins, which aid metabolism. As with chicken avoid eating the skin. The darker meat has more iron and zinc.
Nutrients- Vitamins B3, B6, B12; iron, selenium, zinc; protein
TURKEY AND ORANGE CASSEROLE
4 small skinless turkey breast, steaks or legs
2 onoins, minced
2 celery stalks, finely chopped
1 tbsp. fresh herbs
grated zest and juice of two oranges
1 tbsp. vegetable bouillon
watercress to garnish
Place the turkey, onions, and celery in a casserole. Add the herbs, orange rind and juice and season to taste. Mix the bouillon with 2/3 cup boiling water and pour over the turkey.
Cover and cook in a preheated oven at 350 f 1 hour. Garnish with water cress and serve.
Simply Sautéed Turkey Cutlets
This recipe serves: 4
Preparation time: 5 minutes
Cooking time: 10 minutes
Ingredients
4 turkey cutlets, about 5 ounces each
1 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 1/2 tablespoons olive oil
Cooking Instructions
1. Season the turkey cutlets with salt, pepper and then drizzle with olive oil.
2. Place a sauté pan large enough to accommodate all the cutlets over medium-high heat.
3. Add the turkey cutlets and lower the heat to medium. Cook until well-browned on one side, about 4 to 5 minutes. Turn the cutlets over and cook 2 to 3 minutes more.
Roast Turkey Sandwiches with Cranberries and Cream
This recipe serves: 4
Preparation time: 5 minutes
Ingredients
8 slices whole grain bread
1/4 cup low-fat cream cheese
1/4 cup cranberry sauce
1 lb. sliced, roast turkey
4 leaves lettuce
Cooking Instructions
1. Spread 4 slices of bread with cream cheese and the remaining 4 with cranberry sauce.
2. Arrange the turkey on top of the bread slices spread with cream cheese. Place the lettuce leaves on top of the turkey. Finish each sandwich with a slice of bread spread with cranberry sauce.
3. Slice the sandwiches in half and serve.
Turkey and Mushroom Marsala
This recipe serves: 4
Preparation time: 5 minutes
Cooking time: 15 minutes
Ingredients
1 1/2 tablespoons olive oil
4 turkey cutlets, about 4 to 6 ounces each
salt to taste
freshly ground black pepper
flour for dredging
8 ounces mushrooms, sliced
1/3 cup Marsala wine
2/3 cup low-sodium turkey or chicken broth
2 tablespoons chopped parsley
Cooking Instructions
1. Heat the olive oil in a large, non-stick skillet. While the oil is heating, season the turkey with salt and pepper and dredge it in flour.
2. Sauté the turkey over medium-high heat until golden brown, about 2 minutes on each side. Transfer the turkey to a platter and keep warm. Leave the skillet on.
3. Add the mushrooms to the skillet, season with salt and pepper and cook, stirring occasionally, until tender. Add the wine, stir with a wooden spoon to release any caramelized bits that may be stuck to the pan and cook until the wine is almost completely evaporated.
4. Add the broth and any juices that have accumulated on the platter. Simmer the broth mixture until it has reduced by half, about 5 minutes.
5. Add the turkey and simmer until the turkey is thoroughly cooked, about 2 to 3 minutes. Remove the turkey to a platter, spoon the sauce over the chicken, sprinkle with parsley and serve.
Turkey Cakes with Roasted Tomato Sauce
This recipe serves: 8
Preparation time: 30 minutes
Chilling time: 60 minutes
Baking time: 3-4 minutes
Ingredients
½ lb. cooked turkey breast, boneless
2 tablespoons coriander, chopped
1 tablespoon chives, chopped
½ teaspoon Sweet Hungarian Paprika
1 cup fresh breadcrumbs (rye or wheat bread)
Grated zest of 1 lime
2 tablespoons fresh lime juice
2 tablespoons gravy or whipping cream
Salt and freshly ground pepper
1 egg, separated
¼ cup polenta (yellow cornmeal, coarsely ground)
2 tablespoons olive oil
Preparation Instructions
1. Cut turkey into cubes and place in food processor, pulsing until finely chopped.
2. Turn into bowl and stir in herbs, paprika, breadcrumbs, lime zest, juice and gravy or whipping cream. Mix until well combined and season with salt and pepper.
3. Add egg yolk and mix.
4. Form into eight ½-inch thick patties and chill well for about an hour.
5. When ready to cook, preheat oven to 350°.
6. Whisk egg white with 1 tablespoon water.
7. Dip patties in egg white, then coat with polenta.
8. Heat a frying pan, heat olive oil, and fry patties for 2 minutes on each side.
9. Place in oven for 3 to 4 minutes. Serve with a roasted tomato sauce.
Note: Roasted sun Dried Tomato Sauce may be purchased at supermarket along with coarsely ground yellow cornmeal.
Turkey Burgers Recipe
This recipe serves: 4
Preparation time: 15 minutes
Cooking time: 10 minutes
Ingredients
4 tablespoons fat-free mayonnaise
4 tablespoons barbecue sauce
1 pound lean ground turkey
salt to taste
freshly ground black pepper
1/2 cup fresh, diced tomatoes
4 large leaves of green leaf lettuce
4 whole grain sandwich buns
Cooking Instructions
1. In a small bowl, stir the mayonnaise and barbecue sauce together.
2. Preheat the grill to medium-high.
3. Shape the turkey into 4 patties, about 1/2-inch thick. Season with salt and pepper and refrigerate until ready to cook.
4. Grill the burgers on both sides until they are cooked through, about 6 minutes per side.
5. Toast the rolls on the grill.
6. Top the burgers with the mayonnaise sauce, lettuce and diced tomatoes and serve them on the toasted rolls.
TURKEY PICCATA
This recipe serves: 4
Preparation time: 5 minutes
Cooking time: 8 minutes
Ingredients
1 1/2 tablespoons olive oil
4 turkey cutlets, about 4 to 6 ounces each
salt to taste
freshly ground black pepper
flour for dredging
1/2 cup low-sodium chicken broth
2 tablespoons lemon juice
2 tablespoons capers
2 tablespoons chopped parsley
Cooking Instructions
1. Heat the olive oil in a large, non-stick skillet until hot. While the oil is heating, season the turkey with salt and pepper and dredge it in flour.
2. Sauté the turkey over high heat, about 3 minute on each side. Remove to a warm platter and keep warm.
3. Quickly add the chicken broth to the pan and stir with a wooden spoon to release any caramelized bits that may be stuck to the pan. Cook until the broth has reduced by half.
4. Add the lemon juice and capers. Pour the sauce over the turkey, sprinkle with parsley and serve.
Turkey Panini
This recipe serves: 1
Preparation time: 5 minutes
Cooking time: 10 minutes
Ingredients
2 slices rustic Italian bread
1 teaspoon olive oil
2 slices (about 2 ounces) cooked turkey
1 slice Asiago cheese
4 thin slices peeled and cored apple
1 tablespoon cranberry sauce
4 sprigs of watercress, large stems removed
Cooking Instructions
1. Brush one side of each piece of bread with olive oil and lay the bread oil-side down on the work surface.
2. Place the turkey, cheese, apple slices and cranberry sauce on top of one of the slices of the bread. Place the second slice of bread on top, oil-side up.
3. Heat a grill pan over medium heat. Grill the sandwich on each side until golden brown, about 3 to 4 minutes per side.
4. Transfer the sandwich to the work surface, lift one piece of bread and arrange the watercress inside, then replace the bread. Slice the sandwich in half and serve.
Turkey and Roasted Red Pepper Wraps with Tarragon Cream Cheese
This recipe serves: 4
Preparation time: 15 minutes
Ingredients
For the tarragon cream cheese:
1/2 cup cream cheese, low-fat whipped
2 tablespoons minced, sweet onion
1 tablespoon freshly chopped tarragon
For the wraps:
4 large flour tortillas
3/4 pound sliced smoked turkey breast
4 slices roasted red bell pepper, from a jar
4 lettuce leaves, green leaf, bibb or romaine, shredded
Cooking Instructions
For the tarragon cream cheese:
1. In a small mixing bowl, combine the cream cheese, onion and tarragon.
For the wraps:
1. Lay the tortillas out and spread 1 tablespoon of the cream cheese mixture on each of them. Divide the turkey among the tortillas and spread the remaining cream cheese mixture on top of the turkey. Place one slice of the roasted red peppers on each wrap. Divide the shredded lettuce among the tortillas and tightly roll each tortilla into a cylinder, ending with the seam side down.
(The wraps can be stored in the refrigerator for up to 3 days.)
2. Cut the wraps in half on the diagonal and serve.
4. Partridge- Rich in protein, they are an excellent source of all the essential B vitamins, important for a wide range of functions, including digestion and food metabolism. Young birds should be roasted slowly, while older ones are better braised or casseroled.
Nutrients- Vitamins B1, B2, B3, B5, B6, B12; iron, selenium, zinc; protein
BRAISED PARTRIDGE
2 small partridges, cut into portions
6 tbsp. olive oil
2 garlic cloves, crushed
4 sprigs thyme
4 bay leaves
3 celery stalks, chopped
2 tbsp. vegetable bouillon
2 onions, chopped
Put the partridges in a bowl with a marinade made from the other ingredients (except for the onions and 1 tbsp. oil) and season to taste. Leave to marinate overnight. Next day, heat the 1 tbsp. oil in a skillet and brown the partridges. Set aside. Fry the onions in the same pan. Add the remaining marinade and the partridges and cook 30 minutes.
5. Duck- Ducks amino acids help vitamin and minerals to preform their functions effectively and the body to repair cells and strengthen the immune system. The secret to adding it to your weight loss diet is to remove all fat and skin.
Nutrients B2; iron, zinc; protein
DUCK BREAST SALAD
2 tbsp. sesame oil
1 tbsp. white wine vinegar
4 handfuls of mixed salad leaves
2 duck breast, all fat removed
1 tsp. olive oil
1/2 cup pine nuts
In a pitcher, mix the sesame oil and the white wine vinegar and pour over salad leaves. Arrange the salad on four plates, slice the duck breasts and brush with olive oil, then cook on a griddle or in a skillet 2 minutes on each side. Add the pine nuts and cook a further 2 minutes. Place the cooked duck and pine nuts on the salad and serve.
FAT BURNING FRUITS and Recipes
FAT BURNING FRUITS ARE: WATERMELON, PINEAPPLE, KIWI FRUIT, GRAPES, PEACH, FIGS, APPLES, APRICOT, MELON, PEAR, MANGO,BANANAS, PAPAYA, PRUNE, CHERRIES, BERRIES, ORANGES, LEMON, LIME, GRAPEFRUIT, CRANBERRIES
1. Apricots- This low-cal, sweet treat cleanses the digestive system and eliminates the body’s waste by encouraging detoxification. Apricots supply antioxidants that assist the body in preventing infection and disease. In addition to acting as a laxative, apricots are an effective treatment for PMS and menstrual cramps
Nutrients: Vitamins B1, B2, B3, B5, B6, C, beta-carotene, folate, calcium, copper, iron, magnesium, potassium, zinc.
APRICOT AND BANANA ICE CREAM
2 bananas
6 ripe apricots
2 cups low-fat yogurt
1 tsp. honey (optional)
Peel the bananas and roughly chop them together with the apricots. Blend in a food processor with the yogurt. Add honey to sweeten, if you like. Transfer to a freezer-proof container and freeze 4 hours, stirring occasionally.
2. CHERRIES- Besides being a healthy, low-calorie fruit, cherries have superb power of detoxification. They contain ellagic acid, a kind of supernutrient that fights cancer, as well as antioxidents that fend off infection. They are beneficial if you have been in a smoky or polluted atmosphere or have consumed more alcohol than you should. Cherries are also antispasmodic and soothing for the digestive tract, especially when combined with yogurt.
Nutrients: Vitamin C, Beta-Carotene, folate; calcium, magnesium, phosphorus, potassium; flavonoids
CHERRY DELIGHT
1/2 cup orange juice
1 2/3 cups low-fat bio-yogurt
1 cup cherries, stones and stems removed
Stir the orange juice into the yogurt. Pour the mixture over the cherries and serve.
3. BANANAS--Releasing energy over a prolonged period, makes for an excellent snack for dieters,
because it stabilizes energy levels and lowers harmful LDL cholesterol. Bananas are an excellent source of low-fat protein, and with their high fiber content, are deeply cleasing and a mild laxative, too.
Nutrients--Vitamin B6, C, K, beta-carotene, folate; calcium, iron, magnesium, phosphorus, potassium, zinc; fiber; protein; tryptophan
NUTTY BANANAS
4 ripe bananas
honey for rolling
4 tbsp. chopped mixed nuts
1/2 cup coconut
Slice bananas in half, roll or drizzle on honey, sprinkle on nuts and coconut. Or leave whole, roll in honey , nuts, and coconut, then freeze 1 hour.
Healthy Banana Nut Bread
This recipe serves: 18
Preparation time: 15 minutes
Baking time: 55 minutes
Ingredients
4-5 ripe bananas, mashed
1 ¾ cup Splenda
3 tablespoon half & half milk
3 tablespoons butter
2 eggs, beaten
2 cups flour
1 teaspoon baking powder
½ teaspoon baking soda
¼ teaspoon salt
2 cups English walnuts, chopped
Baking Instructions
1. Mash bananas with fork and put into mixing bowl.
2. Add melted butter, eggs, Splenda and half & half and beat well.
3. Add dry ingredients and stir until blended. Add nuts (Break half nuts in two) and mix well.
4. Place into 2 small greased bread pans. Bake at 350 degrees for 55 minutes. Makes 18 servings
4. Berries--includes strawberries, raspberries, blackberries, blueberries, black and red currants, stimulate all the main organs that are involved in detoxification, boosting metabolism and making the body more efficient at burning fat. Cranberries are the winter version of these fruits.
Raspberries-are a mild laxative and help with bloating.
Strawberries-antioxidant properties are especially good for the skin, smoothing out lines and wrinkles. Both berries stimulate the circulation of blood to help speed up the metabolism.
Cranberries-have a very high alkaline which is good for heartburn and indigestion, also good for the liver, and for urinary and bladder infections.
Nutrients-Vitamin C, E, beta-carotene, bioton, folate; calcium, iron. magnesium, phosphorus, potassium, sodium
STRAWBERRIES WITH STRAWBERRY SAUCE
3 cups strawberries
1 tbsp. lemon juice
honey or 1 tsp. of liqueur such as kirsch or framboise
few fresh mint sprigs
Wash the strawberries and put half of them in a glass dish. Make the strawberry sauce by pureeing the remainder in a blender with lemon juice, if this is too tart, add honey or liqueur. Pour sauce over strawberries and decorate with sprigs and serve.
Strawberry, Yogurt and Granola Parfaits with Blueberry Sauce
This recipe serves: 8
Preparation time: 30 minutes
Cooking time: 40 minutes
Ingredients
For the granola:
2 cups rolled oats
1/4 cup sliced almonds
1/4 cup honey
1/4 cup molasses
2 tablespoons water
1 1/2 tablespoons vegetable oil
1/4 teaspoon cinnamon
3/4 cup raisins
For the blueberry sauce:
1 cup blueberries fresh or frozen
juice of 1/2 lemon
sugar (2-4 tablespoons, to taste)
For the parfaits:
4 cups plain, nonfat yogurt
2 cups fresh strawberries
8 tall parfait glasses
Cooking Instructions
For the granola:
1. Heat the oven to 375°F.
2. Combine the oats and almonds in a medium bowl.
3. In a small saucepan combine the honey, molasses, water, vegetable oil and cinnamon and heat through, stirring for about one minute. Pour over the oat mixture and stir to blend.
4. Spread the granola onto a baking sheet and toast, stirring every 10 minutes until golden-crisp, about 30 minutes.
5. Remove from the oven and add the raisins. Cool completely before serving.
6. The granola can be made ahead and stored in an airtight container for up to three weeks in the refrigerator or at room temperature.
For the blueberry sauce:
1. Puree the berries in a blender with the lemon juice. Blend in the sugar by the tablespoonful, tasting after each addition, until the desired degree of sweetness is reached.
2. Strain through a fine strainer, pressing with a rubber spatula to release the juices.
For the parfaits:
1. Layer the granola, strawberries and yogurt and drizzle with blueberry sauce.
STRAWBERRY AVOCADO SALAD
2 tbsp. each; olive oil and sugar
4 tsp. honey
1 tbsp. cider vinegar
1 tsp. lemon juice
2 cups torn salad greens
1 avocado-peeled, pitted, and sliced
10 strawberries, sliced
1/2 cup chopped pecans
In a small bowl, whisk together the sugar, olive oil, honey, vinegar, and lemon juice. Set aside. Place the salad greens in a pretty bowl, and top with sliced avocado and strawberries. Drizzle dressing over everything, then sprinkle with pecans. Refrigerate for up to 2 hours before serving, or serve immediately. Serves 2.
Strawberry Soup with Sorbet
This recipe serves: 4
Preparation time: 10 minutes
Ingredients
1 pint fresh strawberries, cleaned and hulled
about 1/2 cup brown sugar
juice of 1 lemon
4 scoops of fruit sorbet
Cooking Instructions
1. Purée the strawberries in a blender or food processor.
2. Strain with a fine mesh strainer, pressing gently on the pulp to release the juice.
3. Blend in the sugar and lemon juice until a pleasant balance of sweetness and tartness is reached.
4. Ladle the soup into soup bowls and serve with a scoop of fruit sorbet.
Fresh Strawberry Almond Tart
This recipe serves: 8
Preparation time: 20 minutes
Cooking time: 8 minutes
1 serving 175 calories
Ingredients
6 eggs, separated (at room temperature)
1 cup almond flour
1/4 cup sugar
1/4 cup orange marmalade
2 pints strawberries washed, hulled and halved
2 tablespoons crushed almonds
Cooking Instructions
1. Preheat the oven to 350°F.
2. Spray a 10" removable bottom tart pan with a nonstick cooking spray.
3. In a mixing bowl, whip the egg yolks and 1 tablespoon of water on high speed until thick and lemon colored, about 5 minutes. Fold the almond flour into the yolks.
4. In a clean bowl, whip the egg whites and sugar until medium peaks form, about 2 to 3 minutes. Add a large tablespoon of the whites into the egg yolk mixture to loosen it and fold the remaining egg whites into the mixture and mix until just combined.
5. Pour the batter into the prepared tart pan. Bake until the edges are golden brown, about 5 to 8 minutes.
6. Cool for 15 minutes. Remove from the pan and place on a rack to finish cooling.
7. In the microwave, warm the orange marmalade until it is runny and brush the top of the tart with half of it.
8. Lay the strawberries on the glaze in concentric circles, mounding them in the middle of the tart.
9. Glaze the strawberries and the edge of the tart with the remaining orange marmalade glaze. Sprinkle with almonds.
Cranberry-Walnut Oatmeal
This recipe serves: 1
Preparation time: 5 minutes
Cooking time: 8 minutes
Ingredients
1 cup water
1/2 cup oatmeal
3 tablespoons dried cranberries
1/2 tablespoon chopped walnuts
1 teaspoon brown sugar
Cooking Instructions
1. Combine the water and oatmeal in a small saucepan.
2. Add the cranberries and cook, stirring occasionally, over medium heat for 7 minutes. Stir in the walnuts.
3. Spoon into a serving dish, sprinkle with the brown sugar. Serve warm.
Cranberry Nut Muffins
This recipe makes: 36 mini muffins
Preparation time: 15 minutes
Cooking time: 15 minutes
Ingredients
2 cups flour
1 cup sugar
2 teaspoons baking powder
1/4 teaspoon salt
1 large egg, at room temperature
1 cup milk, at room temperature
4 tablespoons unsalted butter, melted
1/2 cup chopped, dried cranberries
1/2 cup finely chopped pecans
Cooking Instructions
1. Preheat the oven to 400°F. Coat a muffin pan with nonstick spray.
2. Sift the flour, sugar, baking powder and salt together. (This can be done the night before and kept covered on the counter.)
3. Whisk together the egg, milk and melted butter. If the egg and milk are cold, the butter may solidify.
4. Make a well in the center of the dry ingredients and add the liquid all at once. Stir with a wooden spoon until the dry ingredients are just moistened. Fold in the cranberries and pecans. The batter will be a little lumpy; do not overmix.
5. Fill the tins two-thirds full, being careful not to drip batter on the edge of the tins where it will burn and cause sticking.
6. Bake until golden brown and set in the center, approximately 12 to 15 minutes. The muffins are done when a small knife inserted in the center of a muffin comes out dry. Cool for 5 minutes before removing from the pan.
Cranberry-Walnut Muesli
This recipe serves: 4
Preparation time: 5 minutes
Ingredients
1 cup rolled oats
1/2 cup skim milk
1/3 cup dried cranberries
3 tablespoons chopped walnuts
Cooking Instructions
1. Place the oats in a bowl. Add the milk. Cover and refrigerate overnight.
2. Stir in the cranberries and walnuts when ready to serve.
HEALTHIER BLUEBERRY MUFFINS
This recipe serves: 12
Preparation time: 10 minutes
Cooking time: 25 minutes
Ingredients
1 cup whole wheat flour
1 cup unbleached all-purpose flour
1 tablespoon baking powder
1-1/2 tablespoons crystalline fructose
1/2 teaspoon ground mace
2 egg whites
1 cup fat-free milk
1 teaspoon vanilla extract
3 tablespoons canola oil
1 cup fresh blueberries
Cooking Instructions
1. Preheat oven to 425 degrees F. Coat a 12-cup muffin pan with non-stick cooking spray. Sift dry ingredients into a medium-size bowl.
2. In a small bowl, beat egg whites lightly and stir in milk, vanilla and canola oil. Add to dry ingredients and mix until the batter is moist.
3. Fold in blueberries. Spoon into muffin cups and bake 25 minutes until lightly browned. (Makes 12 muffins).
Blueberry Breakfast Blend
This recipe serves: 2
Preparation time: 5 minutes
Ingredients
3/4 cup blueberries
1/2 cup fat-free yogurt (plain or vanilla)
1/2 banana
1/2 cup orange juice
Preparation Instructions
Blend until smooth. Makes a great breakfast drink. You can also add 1/2 of an apple or consider using strawberries or pineapple in place of blueberries. Makes 2 servings.
Raspberry Cake with Blueberry Sauce
This recipe serves: 10
Preparation time: 20 minutes
Cooking time: 30 minutes
1 slice 206 calories
Ingredients
For the Raspberry Cake:
1/4 cup unsalted butter (1/2 stick), at room temperature
2/3 cup sugar
2 large eggs, at room temperature
1 teaspoon vanilla extract
1 cup flour
1 teaspoon baking powder
1/2 teaspoon salt
2 cups 1% milk, at room temperature
Nonstick cooking spray
1/2 cup fresh, ripe raspberries, rinsed
For the Blueberry Sauce:
1/2 cup water
1/4 cup sugar
1 cup fresh, ripe blueberries, rinsed
Fresh lemon juice to taste
Cooking Instructions
For the Raspberry Cake:
1. Preheat the oven to 350°F.
2. Beat the butter in a mixing bowl with an electric mixer on high speed for 30 seconds. Gradually add the sugar and continue to beat until the mixture is pale yellow and very fluffy.
3. Add the eggs 1 at a time while mixing on low speed. Stir in the vanilla.
4. Sift the flour, baking powder and salt together.
5. Add half of the flour mixture and blend, then add the milk. Finally, add the rest of the flour mixture. The batter should be smooth. Do not overmix.
6. Coat a 9" round cake pan with nonstick spray. Pour the batter into the pan. Arrange the raspberries on top in a single layer.
7. Bake until golden brown and set in the center, about 25 to 30 minutes.
For the Blueberry Sauce:
1. Bring the water and sugar to a boil in a small saucepan over high heat. Remove from the heat.
2. Puree the blueberries in a blender with half of the sugar syrup. Adjust the taste by adding a few drops of lemon juice and more sugar syrup until a pleasant balance of sweetness and tartness is reached.
3. Putting it together: Place 1 slice of cake on each plate. Drizzle the sauce around the cake. Garnish with a sprig of mint (optional).
Berries and Cherries Mountain Recipe
This recipe serves: 12
Preparation time: 10 minutes
Freezing time: several hours
Ingredients
1 box honey graham crackers
24 oz. light cherry yogurt
1 large container diet Cool Whip
2 containers blueberries
Preparation Instructions
Take honey graham crackers, cherry yogurt, non-dairy whip, blueberries and proceed to make a cake with the ingredients. Put one graham on dish, then a small mound of yogurt, then a small mound of diet cool whip on top and then a dollop of blueberries. Continue until you have filled a glass dish full. Then freeze all the ingredients and enjoy later in the evening. Makes 12 servings.
5. APPLES-Apples help rid the body of toxins and keep the intestines healthy. The pectin helps reduce the levels of bad LDL cholesterol in the blood. In addition apples contain enzymes that aid the digestive proccess including malic acid, which helps to break down and eliminate fatty deposits in the bodies cells. Apples reduce various forms of inflammation. Appples are a superb skin-booster, clearing blemishes.
Nutrients-Vitamin C, beta-carotene, folate; calcium, magnesium, phosphorus, potassium; malic acid; pectin
STUFFED APPLES
4 large sweet apples
8 dried apricots
2/3 cup raisins
1 2/3 cups unsweetened apple juice
Core the apples and score a shallow cut around the middle of each so they wont explode in the oven. Place on a shallow baking sheet. Chop the apricots, mix with the raisons and place insside the cored apples. Pour the juice over the top and bake in a preheated oven at 350 degrees 45 minutes.
Apple Cinnamon Grits
This recipe serves: 4
Preparation time: 10 minutes
Cooking time: 1 hour 10 minutes
Ingredients
2 cups water
2 cups skim milk
1 cup hominy
1 pinch salt
2 teaspoons butter, unsalted
1 large tart apple, diced
1/2 teaspoon ground cinnamon
1 tablespoon brown sugar
Cooking Instructions
1. Bring the water and milk to a boil in the top of a double boiler, then stir in the hominy and add a dash of salt. Cook on top of the double boiler, stirring constantly, until the grits thicken, about 5 minutes. (If not using a double boiler, cook in a saucepan over very low heat for about the same amount of time.)
2. Cover, and cook until the grits are tender, about 1 hour. (If the grits get too thick, just add water to thin them.) Stir in the butter, apple, and cinnamon. Sprinkle with brown sugar. Serve hot.
Apple-Cranberry Muesli
This recipe serves: 4
Preparation time: 5 minutes
Ingredients
1 cup rolled oats
1/2 cup skim milk
1/3 cup dried cranberries
1 tart apple cored, peeled and diced
Cooking Instructions
1. Place the oats and milk in a bowl. Cover and refrigerate overnight.
2. Stir in the cranberries and diced apple when ready to serve.
Sour Cream-Apple Muffins
This recipe serves: 12
Preparation time: 15 minutes
Cooking time: 45 minutes
calories 228
6 tbsp. softened butter
1 cup sugar
2 eggs
1 1/2 teaspoons vanilla extract
1 cup all purpose flour
1 cup whole wheat flour
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/3 cup applesauce
2/3 cup non-fat sour cream
2 Gala or Granny Smith apples, peeled, cored and sliced
Cooking Instructions
1. Preheat the oven to 350ºF and spray a muffin tin with nonstick spray.
2. Beat the butter and sugar together with an electric mixer on high speed until the mixture is light in color and fluffy.
3. Lower the speed to low and add the eggs one at a time. Add the vanilla.
4. In a separate bowl, combine the flours, baking powder, baking soda and salt.
5. Fold half of the dry ingredients into the butter mixture using a rubber spatula or wooden spoon. Stir in the applesauce and sour cream. Fold in the remaining dry ingredients.
6. Fill the muffin tins halfway with batter. Add a few apple slices to each muffin and spoon the remaining batter over the apples.
7. Bake on the center rack until the muffins are golden brown and springy to the touch, about 35 to 40 minutes.
Chicken with Apples and Cider Sauce
This recipe serves: 4
Preparation time: 5 minutes
Cooking time: 20 minutes
Ingredients
1 1/2 tablespoons olive oil
4 boneless, skinless chicken breasts, 4 to 6 oz. each
salt to taste
freshly ground black pepper
flour for dredging
2 apples, peeled, cored and sliced
1/3 cup apple cider
2/3 cup low-sodium chicken broth
1/2 cup non-fat sour cream
1 tablespoon chopped parsley
Cooking Instructions
1. Heat the olive oil in a large, non-stick skillet. While the oil is heating, season the chicken with salt and pepper and dredge it in flour.
2. Sauté the chicken over medium-high heat until golden brown, about 2 minutes on each side. Remove the chicken to a platter and keep warm.
3. Add the apples and apple cider, stir with a wooden spoon to release any caramelized bits that may be stuck to the pan and cook until the cider has reduced by half.
4. Add the chicken broth, chicken and any juices that have accumulated on the platter. Simmer until the chicken is cooked through, about 10 minutes.
5. Remove the chicken to a clean serving platter and keep warm. Simmer the broth mixture until it has reduced by half, about 5 minutes. Add the sour cream and stir until it is thoroughly combined. Spoon the sauce over the chicken, sprinkle with parsley and serve.
Apple Compote
This recipe serves: 6
Preparation time: 10 minutes
Cooking time: 20 minutes
Ingredients
1 cup sugar (more or less, depending on taste)
1/2 cup water
4 cups peeled, cored and sliced apples
Cooking Instructions
1. Bring the sugar and water to a boil over high heat. Simmer for 5 minutes. This dissolves the sugar and makes a syrup.
2. Add the fruit and continue to cook for about 5 to 10 minutes, until just tender.
3. Remove the fruit from the juice and set aside. Reduce the juice over medium-high heat for about 5 minutes, until it becomes syrupy. Pour the reduced syrup over the cooked fruit. Serve warm.
For safekeeping: Cool the compote. Refrigerate up to 5 days.
Apple Sorbet Recipe
This recipe serves: 4
Preparation time: 30 minutes
Ingredients
4 apples such as Golden Delicious, Granny Smith or Jonagold
1 1/2 teaspoons fresh lemon juice
1/3 cup sugar
1/3 cup water
Cooking Instructions
1. Peel, quarter and core the apples. Quickly sprinkle them with the lemon juice to prevent browning. Set on a cookie sheet and place in the freezer.
2. Bring the sugar and water to a boil in a small saucepan over high heat. Let cool.
3. When the apples have been in the freezer 20 minutes and are about half frozen, place in a blender with the water and sugar mixture. Puree and strain, pressing with a rubber spatula to release the juices.
4. Freeze the strained apple mixture in an ice cream machine according to the manufacturer's instructions.
5. Store in the freezer until ready to use.
Apple, Yogurt and Granola Parfaits with Cranberry Sauce
This recipe serves: 8
Preparation time: 30 minutes
Cooking time: 40 minutes
Ingredients
For the granola:
2 cups rolled oats
1/4 cup sliced almonds
1/4 cup honey
1/4 cup molasses
2 tablespoons water
1 1/2 tablespoons vegetable oil
1/4 teaspoon cinnamon
3/4 cup raisins
For the cranberry sauce:
1 cup fresh cranberries
juice of 1/2 lemon
sugar (2-4 tablespoons, to taste)
For the parfaits:
4 cups plain, nonfat yogurt
2 cups fresh, diced apples, (tossed in 2 tbsp lemon juice)
8 tall parfait glasses
Cooking Instructions
For the granola:
1. Heat the oven to 375°F. 2. Combine the oats and almonds in a medium bowl. 3. In a small saucepan combine the honey, molasses, water, vegetable oil and cinnamon and heat through, stirring for about one minute. Pour over the oat mixture and stir to blend. 4. Spread the granola onto a baking sheet and toast, stirring every 10 minutes until golden-crisp, about 30 minutes. 5. Remove from the oven and add the raisins. Cool completely before serving. 6. The granola can be made ahead and stored in an airtight container for up to three weeks in the refrigerator or at room temperature.
For the cranberry sauce:
1. Puree the berries in a blender with the lemon juice. Blend in the sugar by the tablespoonful, tasting after each addition, until the desired degree of sweetness is reached. 2. Strain through a fine strainer, pressing with a rubber spatula to release the juices.
For the parfaits:
1. Layer the granola, apples and yogurt and drizzle with cranberry sauce.
Haunted Hayride Apples Recipe
This recipe serves: 4
Preparation time: 15 minutes
Cooking time: 35 minutes
Ingredients
1/4 cup seedless raisins
1/4 cup coarsely chopped walnuts
1/4 cup brown sugar
1/4 teaspoon ground cinnamon (optional)
dash nutmeg (optional)
4 firm, tart apples (such as Granny Smith)
Cooking Instructions
1. Preheat the oven to 350°F.
2. In a small bowl, mix the raisins, walnuts, brown sugar, cinnamon and nutmeg together.
3. Wash and core the apples using an apple corer or a small knife.
4. In a baking dish, arrange the apples with the tops up. Fill each apple with one-fourth of the raisin mixture.
5. Pour water into the baking dish to the depth of 1/2".
6. Bake for 30 to 40 minutes. Baste the apples once or twice with the cooking liquid. The apples are done when they still hold their shape and yield to a knife when pierced. Serve the apples when they are cooled slightly.
7. To warm in the microwave: Place the apple in a microwave-safe dish and microwave on low for 1 minute at a time, until warm. Caution: Parts of the apple can get very hot!
Sliced Apples with Cinnamon Pudding Recipe
This recipe serves: 8
Preparation time: 5 minutes
Preparation time: 15 minutes
1 large egg
1 1/2 tablespoons cornstarch
pinch of salt
1/2 teaspoon vanilla extract
1 1/2 tablespoons butter
1/2 cup dark brown sugar
1 teaspoon freshly ground cinnamon
1 cup low-fat milk
granulated sugar (optional)
8 tart apples (Granny Smith or other variety)
Cooking Instructions
1. In a 1 or 2-quart stainless-steel saucepan, whisk the egg, cornstarch, salt and vanilla together for 2 minutes. Set aside.2. Melt the butter in another saucepan. Stir in the brown sugar and cinnamon. Cook over low heat until the butter and sugar blend together. Add the milk and heat until the sugar dissolves. (The sugar will get hard when the milk is added; it will melt again as the milk heats.) 3. Whisk a few tablespoons of the hot milk mixture into the egg mixture. 4. Gradually whisk in the rest of the milk mixture. 5. Over medium heat, whisk the combined mixture constantly until it comes to a boil. Immediately remove from the heat. 6. Pour into a bowl. (If you don't want a skin to form on the top of the pudding, sprinkle it lightly with granulated sugar.) Refrigerate. Cover with plastic wrap when cool. 7. Place 1 sliced apple into each of 8 serving bowls. Top with a few tablespoons of pudding.
Apple-Cherry Salad Surprise Recipe
Preparation time: 10 minutes
Serves: 8
Ingredients
1/3 cup packed brown sugar
3 tablespoons apple cider vinegar
1 ½ tablespoons canola oil
1/8 teaspoon freshly ground black pepper
2 apples, chopped
1 (12-ounce) package broccoli slaw
1 lb. fresh cherries, pitted and cut in half
1/3 cup dried tart cherries (can also use raisins)
2 tablespoons raw sunflower seed kernels (can also use soy nuts)
Preparation Instructions
Use a small bowl to whisk the first 4 ingredients. In a large bowl combine the apple, broccoli, and cherries. Toss well. Drizzle the salad with the vinaigrette and toss well. Sprinkle with sunflower seeds. Makes 8 servings
Applesauce Recipe
This recipe serves: 4
Preparation time: 10 minutes
Cooking time: 25 minutes
Ingredients
2 cups apples, peeled, cored and cut into chunks
1/3 cup water
2 1/2 teaspoons lemon juice
3 tablespoons honey
cinnamon to taste (optional)
nutmeg to taste (optional)
Cooking Instructions
1. Place the apple chunks in a large, heavy-bottomed, stainless steel pot. Add the rest of the ingredients.
2. Bring to a boil over medium-high heat, stirring occasionally. Simmer until the fruit becomes tender, about 20 minutes.
3. Puree in a food mill or blender.
4. Cool and refrigerate
1. Apricots- This low-cal, sweet treat cleanses the digestive system and eliminates the body’s waste by encouraging detoxification. Apricots supply antioxidants that assist the body in preventing infection and disease. In addition to acting as a laxative, apricots are an effective treatment for PMS and menstrual cramps
Nutrients: Vitamins B1, B2, B3, B5, B6, C, beta-carotene, folate, calcium, copper, iron, magnesium, potassium, zinc.
APRICOT AND BANANA ICE CREAM
2 bananas
6 ripe apricots
2 cups low-fat yogurt
1 tsp. honey (optional)
Peel the bananas and roughly chop them together with the apricots. Blend in a food processor with the yogurt. Add honey to sweeten, if you like. Transfer to a freezer-proof container and freeze 4 hours, stirring occasionally.
2. CHERRIES- Besides being a healthy, low-calorie fruit, cherries have superb power of detoxification. They contain ellagic acid, a kind of supernutrient that fights cancer, as well as antioxidents that fend off infection. They are beneficial if you have been in a smoky or polluted atmosphere or have consumed more alcohol than you should. Cherries are also antispasmodic and soothing for the digestive tract, especially when combined with yogurt.
Nutrients: Vitamin C, Beta-Carotene, folate; calcium, magnesium, phosphorus, potassium; flavonoids
CHERRY DELIGHT
1/2 cup orange juice
1 2/3 cups low-fat bio-yogurt
1 cup cherries, stones and stems removed
Stir the orange juice into the yogurt. Pour the mixture over the cherries and serve.
3. BANANAS--Releasing energy over a prolonged period, makes for an excellent snack for dieters,
because it stabilizes energy levels and lowers harmful LDL cholesterol. Bananas are an excellent source of low-fat protein, and with their high fiber content, are deeply cleasing and a mild laxative, too.
Nutrients--Vitamin B6, C, K, beta-carotene, folate; calcium, iron, magnesium, phosphorus, potassium, zinc; fiber; protein; tryptophan
NUTTY BANANAS
4 ripe bananas
honey for rolling
4 tbsp. chopped mixed nuts
1/2 cup coconut
Slice bananas in half, roll or drizzle on honey, sprinkle on nuts and coconut. Or leave whole, roll in honey , nuts, and coconut, then freeze 1 hour.
Healthy Banana Nut Bread
This recipe serves: 18
Preparation time: 15 minutes
Baking time: 55 minutes
Ingredients
4-5 ripe bananas, mashed
1 ¾ cup Splenda
3 tablespoon half & half milk
3 tablespoons butter
2 eggs, beaten
2 cups flour
1 teaspoon baking powder
½ teaspoon baking soda
¼ teaspoon salt
2 cups English walnuts, chopped
Baking Instructions
1. Mash bananas with fork and put into mixing bowl.
2. Add melted butter, eggs, Splenda and half & half and beat well.
3. Add dry ingredients and stir until blended. Add nuts (Break half nuts in two) and mix well.
4. Place into 2 small greased bread pans. Bake at 350 degrees for 55 minutes. Makes 18 servings
4. Berries--includes strawberries, raspberries, blackberries, blueberries, black and red currants, stimulate all the main organs that are involved in detoxification, boosting metabolism and making the body more efficient at burning fat. Cranberries are the winter version of these fruits.
Raspberries-are a mild laxative and help with bloating.
Strawberries-antioxidant properties are especially good for the skin, smoothing out lines and wrinkles. Both berries stimulate the circulation of blood to help speed up the metabolism.
Cranberries-have a very high alkaline which is good for heartburn and indigestion, also good for the liver, and for urinary and bladder infections.
Nutrients-Vitamin C, E, beta-carotene, bioton, folate; calcium, iron. magnesium, phosphorus, potassium, sodium
STRAWBERRIES WITH STRAWBERRY SAUCE
3 cups strawberries
1 tbsp. lemon juice
honey or 1 tsp. of liqueur such as kirsch or framboise
few fresh mint sprigs
Wash the strawberries and put half of them in a glass dish. Make the strawberry sauce by pureeing the remainder in a blender with lemon juice, if this is too tart, add honey or liqueur. Pour sauce over strawberries and decorate with sprigs and serve.
Strawberry, Yogurt and Granola Parfaits with Blueberry Sauce
This recipe serves: 8
Preparation time: 30 minutes
Cooking time: 40 minutes
Ingredients
For the granola:
2 cups rolled oats
1/4 cup sliced almonds
1/4 cup honey
1/4 cup molasses
2 tablespoons water
1 1/2 tablespoons vegetable oil
1/4 teaspoon cinnamon
3/4 cup raisins
For the blueberry sauce:
1 cup blueberries fresh or frozen
juice of 1/2 lemon
sugar (2-4 tablespoons, to taste)
For the parfaits:
4 cups plain, nonfat yogurt
2 cups fresh strawberries
8 tall parfait glasses
Cooking Instructions
For the granola:
1. Heat the oven to 375°F.
2. Combine the oats and almonds in a medium bowl.
3. In a small saucepan combine the honey, molasses, water, vegetable oil and cinnamon and heat through, stirring for about one minute. Pour over the oat mixture and stir to blend.
4. Spread the granola onto a baking sheet and toast, stirring every 10 minutes until golden-crisp, about 30 minutes.
5. Remove from the oven and add the raisins. Cool completely before serving.
6. The granola can be made ahead and stored in an airtight container for up to three weeks in the refrigerator or at room temperature.
For the blueberry sauce:
1. Puree the berries in a blender with the lemon juice. Blend in the sugar by the tablespoonful, tasting after each addition, until the desired degree of sweetness is reached.
2. Strain through a fine strainer, pressing with a rubber spatula to release the juices.
For the parfaits:
1. Layer the granola, strawberries and yogurt and drizzle with blueberry sauce.
STRAWBERRY AVOCADO SALAD
2 tbsp. each; olive oil and sugar
4 tsp. honey
1 tbsp. cider vinegar
1 tsp. lemon juice
2 cups torn salad greens
1 avocado-peeled, pitted, and sliced
10 strawberries, sliced
1/2 cup chopped pecans
In a small bowl, whisk together the sugar, olive oil, honey, vinegar, and lemon juice. Set aside. Place the salad greens in a pretty bowl, and top with sliced avocado and strawberries. Drizzle dressing over everything, then sprinkle with pecans. Refrigerate for up to 2 hours before serving, or serve immediately. Serves 2.
Strawberry Soup with Sorbet
This recipe serves: 4
Preparation time: 10 minutes
Ingredients
1 pint fresh strawberries, cleaned and hulled
about 1/2 cup brown sugar
juice of 1 lemon
4 scoops of fruit sorbet
Cooking Instructions
1. Purée the strawberries in a blender or food processor.
2. Strain with a fine mesh strainer, pressing gently on the pulp to release the juice.
3. Blend in the sugar and lemon juice until a pleasant balance of sweetness and tartness is reached.
4. Ladle the soup into soup bowls and serve with a scoop of fruit sorbet.
Fresh Strawberry Almond Tart
This recipe serves: 8
Preparation time: 20 minutes
Cooking time: 8 minutes
1 serving 175 calories
Ingredients
6 eggs, separated (at room temperature)
1 cup almond flour
1/4 cup sugar
1/4 cup orange marmalade
2 pints strawberries washed, hulled and halved
2 tablespoons crushed almonds
Cooking Instructions
1. Preheat the oven to 350°F.
2. Spray a 10" removable bottom tart pan with a nonstick cooking spray.
3. In a mixing bowl, whip the egg yolks and 1 tablespoon of water on high speed until thick and lemon colored, about 5 minutes. Fold the almond flour into the yolks.
4. In a clean bowl, whip the egg whites and sugar until medium peaks form, about 2 to 3 minutes. Add a large tablespoon of the whites into the egg yolk mixture to loosen it and fold the remaining egg whites into the mixture and mix until just combined.
5. Pour the batter into the prepared tart pan. Bake until the edges are golden brown, about 5 to 8 minutes.
6. Cool for 15 minutes. Remove from the pan and place on a rack to finish cooling.
7. In the microwave, warm the orange marmalade until it is runny and brush the top of the tart with half of it.
8. Lay the strawberries on the glaze in concentric circles, mounding them in the middle of the tart.
9. Glaze the strawberries and the edge of the tart with the remaining orange marmalade glaze. Sprinkle with almonds.
Cranberry-Walnut Oatmeal
This recipe serves: 1
Preparation time: 5 minutes
Cooking time: 8 minutes
Ingredients
1 cup water
1/2 cup oatmeal
3 tablespoons dried cranberries
1/2 tablespoon chopped walnuts
1 teaspoon brown sugar
Cooking Instructions
1. Combine the water and oatmeal in a small saucepan.
2. Add the cranberries and cook, stirring occasionally, over medium heat for 7 minutes. Stir in the walnuts.
3. Spoon into a serving dish, sprinkle with the brown sugar. Serve warm.
Cranberry Nut Muffins
This recipe makes: 36 mini muffins
Preparation time: 15 minutes
Cooking time: 15 minutes
Ingredients
2 cups flour
1 cup sugar
2 teaspoons baking powder
1/4 teaspoon salt
1 large egg, at room temperature
1 cup milk, at room temperature
4 tablespoons unsalted butter, melted
1/2 cup chopped, dried cranberries
1/2 cup finely chopped pecans
Cooking Instructions
1. Preheat the oven to 400°F. Coat a muffin pan with nonstick spray.
2. Sift the flour, sugar, baking powder and salt together. (This can be done the night before and kept covered on the counter.)
3. Whisk together the egg, milk and melted butter. If the egg and milk are cold, the butter may solidify.
4. Make a well in the center of the dry ingredients and add the liquid all at once. Stir with a wooden spoon until the dry ingredients are just moistened. Fold in the cranberries and pecans. The batter will be a little lumpy; do not overmix.
5. Fill the tins two-thirds full, being careful not to drip batter on the edge of the tins where it will burn and cause sticking.
6. Bake until golden brown and set in the center, approximately 12 to 15 minutes. The muffins are done when a small knife inserted in the center of a muffin comes out dry. Cool for 5 minutes before removing from the pan.
Cranberry-Walnut Muesli
This recipe serves: 4
Preparation time: 5 minutes
Ingredients
1 cup rolled oats
1/2 cup skim milk
1/3 cup dried cranberries
3 tablespoons chopped walnuts
Cooking Instructions
1. Place the oats in a bowl. Add the milk. Cover and refrigerate overnight.
2. Stir in the cranberries and walnuts when ready to serve.
HEALTHIER BLUEBERRY MUFFINS
This recipe serves: 12
Preparation time: 10 minutes
Cooking time: 25 minutes
Ingredients
1 cup whole wheat flour
1 cup unbleached all-purpose flour
1 tablespoon baking powder
1-1/2 tablespoons crystalline fructose
1/2 teaspoon ground mace
2 egg whites
1 cup fat-free milk
1 teaspoon vanilla extract
3 tablespoons canola oil
1 cup fresh blueberries
Cooking Instructions
1. Preheat oven to 425 degrees F. Coat a 12-cup muffin pan with non-stick cooking spray. Sift dry ingredients into a medium-size bowl.
2. In a small bowl, beat egg whites lightly and stir in milk, vanilla and canola oil. Add to dry ingredients and mix until the batter is moist.
3. Fold in blueberries. Spoon into muffin cups and bake 25 minutes until lightly browned. (Makes 12 muffins).
Blueberry Breakfast Blend
This recipe serves: 2
Preparation time: 5 minutes
Ingredients
3/4 cup blueberries
1/2 cup fat-free yogurt (plain or vanilla)
1/2 banana
1/2 cup orange juice
Preparation Instructions
Blend until smooth. Makes a great breakfast drink. You can also add 1/2 of an apple or consider using strawberries or pineapple in place of blueberries. Makes 2 servings.
Raspberry Cake with Blueberry Sauce
This recipe serves: 10
Preparation time: 20 minutes
Cooking time: 30 minutes
1 slice 206 calories
Ingredients
For the Raspberry Cake:
1/4 cup unsalted butter (1/2 stick), at room temperature
2/3 cup sugar
2 large eggs, at room temperature
1 teaspoon vanilla extract
1 cup flour
1 teaspoon baking powder
1/2 teaspoon salt
2 cups 1% milk, at room temperature
Nonstick cooking spray
1/2 cup fresh, ripe raspberries, rinsed
For the Blueberry Sauce:
1/2 cup water
1/4 cup sugar
1 cup fresh, ripe blueberries, rinsed
Fresh lemon juice to taste
Cooking Instructions
For the Raspberry Cake:
1. Preheat the oven to 350°F.
2. Beat the butter in a mixing bowl with an electric mixer on high speed for 30 seconds. Gradually add the sugar and continue to beat until the mixture is pale yellow and very fluffy.
3. Add the eggs 1 at a time while mixing on low speed. Stir in the vanilla.
4. Sift the flour, baking powder and salt together.
5. Add half of the flour mixture and blend, then add the milk. Finally, add the rest of the flour mixture. The batter should be smooth. Do not overmix.
6. Coat a 9" round cake pan with nonstick spray. Pour the batter into the pan. Arrange the raspberries on top in a single layer.
7. Bake until golden brown and set in the center, about 25 to 30 minutes.
For the Blueberry Sauce:
1. Bring the water and sugar to a boil in a small saucepan over high heat. Remove from the heat.
2. Puree the blueberries in a blender with half of the sugar syrup. Adjust the taste by adding a few drops of lemon juice and more sugar syrup until a pleasant balance of sweetness and tartness is reached.
3. Putting it together: Place 1 slice of cake on each plate. Drizzle the sauce around the cake. Garnish with a sprig of mint (optional).
Berries and Cherries Mountain Recipe
This recipe serves: 12
Preparation time: 10 minutes
Freezing time: several hours
Ingredients
1 box honey graham crackers
24 oz. light cherry yogurt
1 large container diet Cool Whip
2 containers blueberries
Preparation Instructions
Take honey graham crackers, cherry yogurt, non-dairy whip, blueberries and proceed to make a cake with the ingredients. Put one graham on dish, then a small mound of yogurt, then a small mound of diet cool whip on top and then a dollop of blueberries. Continue until you have filled a glass dish full. Then freeze all the ingredients and enjoy later in the evening. Makes 12 servings.
5. APPLES-Apples help rid the body of toxins and keep the intestines healthy. The pectin helps reduce the levels of bad LDL cholesterol in the blood. In addition apples contain enzymes that aid the digestive proccess including malic acid, which helps to break down and eliminate fatty deposits in the bodies cells. Apples reduce various forms of inflammation. Appples are a superb skin-booster, clearing blemishes.
Nutrients-Vitamin C, beta-carotene, folate; calcium, magnesium, phosphorus, potassium; malic acid; pectin
STUFFED APPLES
4 large sweet apples
8 dried apricots
2/3 cup raisins
1 2/3 cups unsweetened apple juice
Core the apples and score a shallow cut around the middle of each so they wont explode in the oven. Place on a shallow baking sheet. Chop the apricots, mix with the raisons and place insside the cored apples. Pour the juice over the top and bake in a preheated oven at 350 degrees 45 minutes.
Apple Cinnamon Grits
This recipe serves: 4
Preparation time: 10 minutes
Cooking time: 1 hour 10 minutes
Ingredients
2 cups water
2 cups skim milk
1 cup hominy
1 pinch salt
2 teaspoons butter, unsalted
1 large tart apple, diced
1/2 teaspoon ground cinnamon
1 tablespoon brown sugar
Cooking Instructions
1. Bring the water and milk to a boil in the top of a double boiler, then stir in the hominy and add a dash of salt. Cook on top of the double boiler, stirring constantly, until the grits thicken, about 5 minutes. (If not using a double boiler, cook in a saucepan over very low heat for about the same amount of time.)
2. Cover, and cook until the grits are tender, about 1 hour. (If the grits get too thick, just add water to thin them.) Stir in the butter, apple, and cinnamon. Sprinkle with brown sugar. Serve hot.
Apple-Cranberry Muesli
This recipe serves: 4
Preparation time: 5 minutes
Ingredients
1 cup rolled oats
1/2 cup skim milk
1/3 cup dried cranberries
1 tart apple cored, peeled and diced
Cooking Instructions
1. Place the oats and milk in a bowl. Cover and refrigerate overnight.
2. Stir in the cranberries and diced apple when ready to serve.
Sour Cream-Apple Muffins
This recipe serves: 12
Preparation time: 15 minutes
Cooking time: 45 minutes
calories 228
6 tbsp. softened butter
1 cup sugar
2 eggs
1 1/2 teaspoons vanilla extract
1 cup all purpose flour
1 cup whole wheat flour
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/3 cup applesauce
2/3 cup non-fat sour cream
2 Gala or Granny Smith apples, peeled, cored and sliced
Cooking Instructions
1. Preheat the oven to 350ºF and spray a muffin tin with nonstick spray.
2. Beat the butter and sugar together with an electric mixer on high speed until the mixture is light in color and fluffy.
3. Lower the speed to low and add the eggs one at a time. Add the vanilla.
4. In a separate bowl, combine the flours, baking powder, baking soda and salt.
5. Fold half of the dry ingredients into the butter mixture using a rubber spatula or wooden spoon. Stir in the applesauce and sour cream. Fold in the remaining dry ingredients.
6. Fill the muffin tins halfway with batter. Add a few apple slices to each muffin and spoon the remaining batter over the apples.
7. Bake on the center rack until the muffins are golden brown and springy to the touch, about 35 to 40 minutes.
Chicken with Apples and Cider Sauce
This recipe serves: 4
Preparation time: 5 minutes
Cooking time: 20 minutes
Ingredients
1 1/2 tablespoons olive oil
4 boneless, skinless chicken breasts, 4 to 6 oz. each
salt to taste
freshly ground black pepper
flour for dredging
2 apples, peeled, cored and sliced
1/3 cup apple cider
2/3 cup low-sodium chicken broth
1/2 cup non-fat sour cream
1 tablespoon chopped parsley
Cooking Instructions
1. Heat the olive oil in a large, non-stick skillet. While the oil is heating, season the chicken with salt and pepper and dredge it in flour.
2. Sauté the chicken over medium-high heat until golden brown, about 2 minutes on each side. Remove the chicken to a platter and keep warm.
3. Add the apples and apple cider, stir with a wooden spoon to release any caramelized bits that may be stuck to the pan and cook until the cider has reduced by half.
4. Add the chicken broth, chicken and any juices that have accumulated on the platter. Simmer until the chicken is cooked through, about 10 minutes.
5. Remove the chicken to a clean serving platter and keep warm. Simmer the broth mixture until it has reduced by half, about 5 minutes. Add the sour cream and stir until it is thoroughly combined. Spoon the sauce over the chicken, sprinkle with parsley and serve.
Apple Compote
This recipe serves: 6
Preparation time: 10 minutes
Cooking time: 20 minutes
Ingredients
1 cup sugar (more or less, depending on taste)
1/2 cup water
4 cups peeled, cored and sliced apples
Cooking Instructions
1. Bring the sugar and water to a boil over high heat. Simmer for 5 minutes. This dissolves the sugar and makes a syrup.
2. Add the fruit and continue to cook for about 5 to 10 minutes, until just tender.
3. Remove the fruit from the juice and set aside. Reduce the juice over medium-high heat for about 5 minutes, until it becomes syrupy. Pour the reduced syrup over the cooked fruit. Serve warm.
For safekeeping: Cool the compote. Refrigerate up to 5 days.
Apple Sorbet Recipe
This recipe serves: 4
Preparation time: 30 minutes
Ingredients
4 apples such as Golden Delicious, Granny Smith or Jonagold
1 1/2 teaspoons fresh lemon juice
1/3 cup sugar
1/3 cup water
Cooking Instructions
1. Peel, quarter and core the apples. Quickly sprinkle them with the lemon juice to prevent browning. Set on a cookie sheet and place in the freezer.
2. Bring the sugar and water to a boil in a small saucepan over high heat. Let cool.
3. When the apples have been in the freezer 20 minutes and are about half frozen, place in a blender with the water and sugar mixture. Puree and strain, pressing with a rubber spatula to release the juices.
4. Freeze the strained apple mixture in an ice cream machine according to the manufacturer's instructions.
5. Store in the freezer until ready to use.
Apple, Yogurt and Granola Parfaits with Cranberry Sauce
This recipe serves: 8
Preparation time: 30 minutes
Cooking time: 40 minutes
Ingredients
For the granola:
2 cups rolled oats
1/4 cup sliced almonds
1/4 cup honey
1/4 cup molasses
2 tablespoons water
1 1/2 tablespoons vegetable oil
1/4 teaspoon cinnamon
3/4 cup raisins
For the cranberry sauce:
1 cup fresh cranberries
juice of 1/2 lemon
sugar (2-4 tablespoons, to taste)
For the parfaits:
4 cups plain, nonfat yogurt
2 cups fresh, diced apples, (tossed in 2 tbsp lemon juice)
8 tall parfait glasses
Cooking Instructions
For the granola:
1. Heat the oven to 375°F. 2. Combine the oats and almonds in a medium bowl. 3. In a small saucepan combine the honey, molasses, water, vegetable oil and cinnamon and heat through, stirring for about one minute. Pour over the oat mixture and stir to blend. 4. Spread the granola onto a baking sheet and toast, stirring every 10 minutes until golden-crisp, about 30 minutes. 5. Remove from the oven and add the raisins. Cool completely before serving. 6. The granola can be made ahead and stored in an airtight container for up to three weeks in the refrigerator or at room temperature.
For the cranberry sauce:
1. Puree the berries in a blender with the lemon juice. Blend in the sugar by the tablespoonful, tasting after each addition, until the desired degree of sweetness is reached. 2. Strain through a fine strainer, pressing with a rubber spatula to release the juices.
For the parfaits:
1. Layer the granola, apples and yogurt and drizzle with cranberry sauce.
Haunted Hayride Apples Recipe
This recipe serves: 4
Preparation time: 15 minutes
Cooking time: 35 minutes
Ingredients
1/4 cup seedless raisins
1/4 cup coarsely chopped walnuts
1/4 cup brown sugar
1/4 teaspoon ground cinnamon (optional)
dash nutmeg (optional)
4 firm, tart apples (such as Granny Smith)
Cooking Instructions
1. Preheat the oven to 350°F.
2. In a small bowl, mix the raisins, walnuts, brown sugar, cinnamon and nutmeg together.
3. Wash and core the apples using an apple corer or a small knife.
4. In a baking dish, arrange the apples with the tops up. Fill each apple with one-fourth of the raisin mixture.
5. Pour water into the baking dish to the depth of 1/2".
6. Bake for 30 to 40 minutes. Baste the apples once or twice with the cooking liquid. The apples are done when they still hold their shape and yield to a knife when pierced. Serve the apples when they are cooled slightly.
7. To warm in the microwave: Place the apple in a microwave-safe dish and microwave on low for 1 minute at a time, until warm. Caution: Parts of the apple can get very hot!
Sliced Apples with Cinnamon Pudding Recipe
This recipe serves: 8
Preparation time: 5 minutes
Preparation time: 15 minutes
1 large egg
1 1/2 tablespoons cornstarch
pinch of salt
1/2 teaspoon vanilla extract
1 1/2 tablespoons butter
1/2 cup dark brown sugar
1 teaspoon freshly ground cinnamon
1 cup low-fat milk
granulated sugar (optional)
8 tart apples (Granny Smith or other variety)
Cooking Instructions
1. In a 1 or 2-quart stainless-steel saucepan, whisk the egg, cornstarch, salt and vanilla together for 2 minutes. Set aside.2. Melt the butter in another saucepan. Stir in the brown sugar and cinnamon. Cook over low heat until the butter and sugar blend together. Add the milk and heat until the sugar dissolves. (The sugar will get hard when the milk is added; it will melt again as the milk heats.) 3. Whisk a few tablespoons of the hot milk mixture into the egg mixture. 4. Gradually whisk in the rest of the milk mixture. 5. Over medium heat, whisk the combined mixture constantly until it comes to a boil. Immediately remove from the heat. 6. Pour into a bowl. (If you don't want a skin to form on the top of the pudding, sprinkle it lightly with granulated sugar.) Refrigerate. Cover with plastic wrap when cool. 7. Place 1 sliced apple into each of 8 serving bowls. Top with a few tablespoons of pudding.
Apple-Cherry Salad Surprise Recipe
Preparation time: 10 minutes
Serves: 8
Ingredients
1/3 cup packed brown sugar
3 tablespoons apple cider vinegar
1 ½ tablespoons canola oil
1/8 teaspoon freshly ground black pepper
2 apples, chopped
1 (12-ounce) package broccoli slaw
1 lb. fresh cherries, pitted and cut in half
1/3 cup dried tart cherries (can also use raisins)
2 tablespoons raw sunflower seed kernels (can also use soy nuts)
Preparation Instructions
Use a small bowl to whisk the first 4 ingredients. In a large bowl combine the apple, broccoli, and cherries. Toss well. Drizzle the salad with the vinaigrette and toss well. Sprinkle with sunflower seeds. Makes 8 servings
Applesauce Recipe
This recipe serves: 4
Preparation time: 10 minutes
Cooking time: 25 minutes
Ingredients
2 cups apples, peeled, cored and cut into chunks
1/3 cup water
2 1/2 teaspoons lemon juice
3 tablespoons honey
cinnamon to taste (optional)
nutmeg to taste (optional)
Cooking Instructions
1. Place the apple chunks in a large, heavy-bottomed, stainless steel pot. Add the rest of the ingredients.
2. Bring to a boil over medium-high heat, stirring occasionally. Simmer until the fruit becomes tender, about 20 minutes.
3. Puree in a food mill or blender.
4. Cool and refrigerate
FAT BURNING VEGETABLES and Recipes
FAT BURNING VEGETABLES ARE: Sweet potatoes, carrots, onions, potatoes, garlic, leek, radish, tomato, red bell peppers, avocado, beet, cucumber, zucchini, mushroom, broccoli, globe artichoke, asparagus, kale, cabbage, water cress, spinach, eggplant, Belgian endive, lettuce, nettle, sorrel, celery, fennel.
1. LEEK- This onion relative is both antioxident and a potent cleanser. Leeks are rich in nutrients and renowned for their infection and disease-fighting properties. They’re also responsible for boosting the immune and nervous systems. In addition, leeks reduce water retention and bloating.
Nutrients: Vitamins C, E, K, beta-carotene, biotin, folate, calcium, iron, magnesium, phosphorous, potassium, zinc; fiber.
LEEK AND CARROT SOUP
1 large potato, scrubbed and chopped
4 cups chopped carrots
3 cups sliced leeks
1 Tbsp. olive oil
5 cups vegetable bouillon broth
Salt and ground pepper
Heat the oil in a large pan and cook the potato, carrots and leeks, stirring constantly for 2 minutes. Add the vegetable bouillon broth and bring to a boil. Simmer, covered, 15 minutes. Add seasoning to taste and blend in a food processor. Reheat and serve.
2. MUSHROOMS– There’s much ado about mushrooms. For starters, this slow-release energy food thins the blood, improves circulation and boosts fat-burning abilities. Mushrooms release a slow stream of energy into the body without causing spikes in blood sugar. A diverse food that comes in a variety of flavors, mushrooms are a good source of zinc.
Nutrients: Vitamins B3, B5, folate; calcium, iron, zinc.
Grilled Portobello Mushroom Wraps
This recipe serves: 4
Preparation time: 15 minutes
Cooking time: 15 minutes
Ingredients
For the grilled portobellos:
1 1/2 tablespoons olive oil
1 1/2 cloves garlic, finely chopped
1 1/2 teaspoons freshly chopped basil
salt to taste
freshly ground black pepper
2 portobello mushrooms
For the wraps:
1/2 cup cream cheese, low-fat whipped, or goat cheese
4 large flour tortillas
4 slices roasted red bell pepper, from a jar
Cooking Instructions
For the grilled portobellos:
1. Preheat the grill.
2. Mix the olive oil, garlic, salt, pepper and 1/2 teaspoon of the basil together. Remove the stems from the mushrooms and brush both sides of the caps with the olive oil mixture. Set aside.
3. Grill the mushrooms until they are soft in the center, about 3 to 4 minutes on each side. Slice each cap on the diagonal into 1" strips, and let cool.
For the wraps:
1. Mix the cheese, the remaining 1/2 teaspoon of basil, salt and pepper together. Set aside.
2. Lay the tortillas out and spread 2 tablespoons of the cream cheese mixture on each of them. Place one slice of roasted red pepper on each tortilla and divide the mushroom strips between the tortillas. Tightly roll each tortilla into a cylinder, ending with the seam side down.
(The wraps can be stored in the refrigerator for up to 3 days).
3. Cut the wraps in half on the diagonal and serve.
MUSHROOM AND SNOW PEA SOUP
2 Tbsp. whole wheat or buckwheat flour
5 cups water
1 garlic clove, crushed
1 tsp. dried thyme
1 Tbsp. olive oil
2 cups sliced mushrooms
6 ounces snow peas, sliced
1 cup chopped parsley
2 Tbsp. vegetable bouillon
In a pan, make a smooth paste of water and flour. Add the garlic and thyme, then heat slowly, adding the water and olive oil gradually and stirring constantly. Add the remaining ingredients and bring to a boil. Cover and simmer 20 minutes, then blend in a food processor until smooth. Reheat and serve.
Simply Grilled Portobello Mushro0ms
This recipe serves: 4
Preparation time: 10 minutes
Cooking time: 10 minutes
Ingredients
1 1/2 tablespoons olive oil
1 1/2 cloves garlic finely chopped
1 teaspoon chopped fresh basil
salt to taste
freshly ground black pepper
4 Portobello mushrooms
Cooking Instructions
1. Preheat the grill.
2. Mix the olive oil, garlic, salt and pepper together. Remove the stems from the mushrooms and brush both sides of the caps with the olive oil mixture. Set aside.
3. Grill the mushrooms until they are soft in the center, about 3 to 4 minutes on each side.
4. Transfer to a cutting board and slice into 1 inch strips.
MUSHROOM BARLEY SOUP
This recipe serves: 6
Preparation time: 15 minutes
Cooking time: 40 minutes
Ingredients
1/2 tablespoon olive oil
1/3 cup finely chopped carrots
1/3 cup finely chopped celery
1 large onion, chopped
salt to taste
freshly ground black pepper
1 bay leaf
1/4 teaspoon dried thyme
1/2 cup pearl barley
6 cups low-sodium mushroom broth or vegetable broth
2 pounds mushrooms, sliced
1/4 cup chopped parsley
Cooking Instructions
1. Heat the olive oil in a saucepan over low-medium heat. Add the carrots, celery and onion, season lightly with salt and pepper, and cook for 10 minutes.
2. Add the bay leaf, thyme, barley and stock and bring to a boil quickly over high heat.
3. Lower the heat and simmer until the barley is completely tender, about 30 to 40 minutes.
4. Add the mushrooms and simmer until tender, about 5 to 7 minutes.
5. Remove the bay leaf and adjust the salt and pepper. Serve the soup in bowls and garnish with parsley.
GOLDEN MUSHROOM SOUP
2 onions, chopped
1 pound mushrooms, sliced
1 tablespoon paprika
1 1/2 teaspoons dill
1/4 teaspoon black pepper
3 tablespoons soy sauce
1 cup water or vegetable stock
1 tablespoon olive oil
2 tablespoons unbleached flour
2 cups soy or rice milk
2 tablespoons lemon juice
Heat 1/2 cup of water in a large pot and add the onions. Cook over high heat, stirring often, until the onions are soft and all the water has evaporated, about 5 minutes. Add another 1/4 cup of water, stir to loosen any bits of onion stuck to the pan, and continue cooking until most of the water has evaporated and the onions begin to brown, about 3 minutes.
Add the mushrooms and spices. Slightly lower the heat, cover, and cook 5 minutes, stirring frequently.
Add the soy sauce and water or vegetable stock. Cover and simmer about 10 minutes.
In a separate pan, mix the olive oil and flour to form a thick paste. Cook, stirring constantly, for 1 minute, then whisk in the vegan milk and cook over medium heat, stirring frequently, until steamy and slightly thickened.
Add the vegan milk mixture to the soup. Stir in the lemon juice just before serving.
Arugula Mushroom Salad
This recipe serves: 4
Preparation time: 15 minutes
Ingredients
1 clove garlic, peeled
1/4 teaspoon salt
1 tablespoon fresh lemon juice
1/2 cup Roasted Garlic Vinaigrette or low-fat salad dressing
1 tablespoon chopped, fresh parsley
1/4 teaspoon freshly ground black pepper
3 cups arugula leaves, washed and dried
2 cups sliced mushrooms
1 cup cherry tomatoes
Cooking Instructions
1. Coarsely chop the garlic. Sprinkle with salt and use the flat of a knife blade to mash the garlic to a paste; transfer to a large salad bowl. Whisk in the lemon juice, Roasted Garlic Vinaigrette and parsley. Season with pepper.
2. Add the arugula, mushrooms and tomatoes. Toss to coat with the dressing.
3. LETTUCE- Highly diuretic, lettuce is an excellent choice for those suffering from water retention and bloating. Lettuce is well known as a diet food, but it has much more than that, Rich in antioxidant Vitamin C and beta-carotene, lettuce encourages good health while you lose weight and, combined with silicon also found in the vegetable, supports bone and connective tissue.
Nutrients-Vitamins B, C, beta-carotene, folate; copper, iron, magnesium, phosphorus, potassium, zinc; silicon
CHILLED LETTUCE AND AVOCADO SOUP
1 1/4 low- fat yogurt
1 ripe avocado, peeled and pitted
juice of 1 lemon
1 crisp lettuce
2 tbsp. chives
salt and ground black pepper
In a food processor, blend together the yogurt, avocado, and lemon juice and gradually add water until the mixture has the consistancy of milk. Add the lettuce and chives and process until smooth. Season to taste and serve chilled.
4. CUCUMBERS-MADE UP OF 96% Water, cucumbers are wonderfully cleansing and beneficial to dieters. With its high water content, cucumber is a good cleanser for the whole system, facilitating the digestive process, and an excellent diuretic and a mild laxative. It also helps flush out both kidneys and bladder, helping prevent water retention as well as dissolving the uric acid that can cause bladder infections and cystitis. Cucumber is very versatile, Use it as a crudite, in salads, sandwiches, and in vegetable juices.
Nutrients- Vitamin C, beta-carotene, folat; calcium, iron, potassium, silica, zinc
CUCUMBER AND YOGURT CHEESE
7 oz. low-fat cream cheese
1/4 cup low-fat yogurt
1/4 tsp. lemon juice
1/4 tsp. olive oil
1 garlic clove, crushed
salt and ground black pepper
14 oz. cucumbers, diced
Place the cheese, yogurt, lemon juice, olive oil, garlic and seasoning in a bowl and whip together into a smooth cream. Add the cucumber and serve in a glass dish as a dip for vegetable crudites.
5. Eggplant-- Are low in calories depending on how you cook them, try baking them instead of frying them and you will have a low-fat meal. Eggplant should be avoided by anyone suffering from osteoarthritis as they may increase inflamation.
Nutrients--Beta-carotene, folate; iron, phosphorus; fiber
Grilled Eggplant Roll-Ups Stuffed with Goat Cheese Re
This recipe serves: 4
Preparation time: 20 minutes
Cooking time: 20 minutes
Ingredients
2 cups spinach leaves washed
salt to taste
freshly ground black pepper
8 slices eggplant, sliced lengthwise about 1/4" thick
1/4 cup goat cheese
1 tablespoon chopped parsley
8 strips roasted red bell peppers, cut 1/4" wide
For the sauce:
1 tablespoon olive oil
1 tablespoon chopped shallots
1/4 cup fresh, chopped tomatoes
1/4 cup balsamic vinegar
Cooking Instructions
1. Preheat the grill to medium and the oven to 350°F.
2. Heat 1 teaspoon of the olive oil in a skillet. Add the spinach and a pinch each of salt and pepper and toss in the pan for about 1 minute. Remove from the pan and let cool.
3. Brush the eggplant slices with olive oil and season with salt and pepper. Grill for 1 to 2 minutes on each side, taking care not to overcook.
4. Mix the goat cheese and parsley together. Season with salt and pepper. Shape the cheese into 8 cork-sized pieces.
5. To assemble: On the top of each slice of eggplant, place a strip of pepper, a few leaves of spinach, and a "cork" of cheese. Begin with the wide end of the eggplant and roll toward the narrow end. Place on a lightly oiled cookie sheet, seam side down.
6. Warm the roll-ups in the oven until thoroughly heated, about 8 to 10 minutes, longer if they have been refrigerated. While the roll-ups are warming, make the sauce.
For the sauce:
1. Heat the olive oil in a small skillet over low heat. Add the shallots and cook until soft and translucent, about 2 minutes. Add the balsamic vinegar. Add the tomatoes and toss for 1 minute. Bring to a boil. Remove from the heat.
2. Place 2 roll-ups on each plate. Spoon sauce over the top and serve.
EGGPLANT PATE
2 eggplant
1 garlic clove, crushed
2 tsp. lemon juice
2 tsp. olive oil
salt and pepper
2 tbsp. chopped flat-leaf parsley
Prick the eggplant skin several times, cut in two and bake (flesh side down) on a lightly greased baking sheet 30 minutes in a preheated oven at 375 f. Discard the skin and blend in a food processor with the remaining ingredients. Serve as a dip or on rye bread.
Sautéed Eggplant Recipe
This recipe serves: 4
Preparation time: 10 minutes
Cooking time: 10 minutes
Ingredients
2 teaspoons olive oil
1 large eggplant, cut into 1-inch cubes
salt to taste
freshly ground black pepper
Cooking Instructions
1. Heat the olive oil in a 10" skillet over medium-high heat.
2. Add the eggplant cubes, salt and pepper and toss with the olive oil until the eggplant becomes fork tender, about 5-8 minutes. Remove from the skillet and serve.
6. SPINACH--A natural laxative, spinach aids in liver function, neutralizing the toxins present in our bodies. The B vitamins found in spinach strengthen the immune system, fighting off infection, and boost energy levels to fight long term fatigue and stress. Its high potassium content regulates blood-fat levels.
Nutrients--Vitamins B2, B3, B6, C, K, beta-carotene, folate; calcium, iron, magnesium, potassium, zinc; fiber.
Sauteed Spinach with Sour Cream, Horseradish and mustard recipe
Preparation time: 5 minutes
Cooking time: 5 minutes
Ingredients
2 tablespoons low-fat sour cream
1 tablespoon freshly grated horseradish
1 tablespoon Dijon mustard
1 tablespoon olive oil
1 teaspoon crushed garlic
1 pound spinach, washed
salt to taste
freshly ground black pepper
Cooking Instructions
1. In a small bowl, combine the sour cream, horseradish and mustard. Set aside.
2. Heat the olive oil in a 10" skillet over medium-low heat.
3. Add the garlic and cook for 1 minute.
4. Add the spinach, salt and pepper and toss with the olive oil mixture until the spinach just begins to wilt. Remove from the heat and gently toss with the sour cream mixture before serving.
SPINACH SOUP
1 tbsp. olive oil
3 1/4 lb. spinach, washed
6 celery stalks, sliced
2 heaping tbsp. vegetable bouillon
1 heaping tbsp. fresh herbs (tarragon, thyme)
1 tsp. grated nutmeg
4 tbsp. low-fat bio-yogurt
Heat the oil in a large pan and saute the spinach until just tender. Barely cover with water and add remaining ingredients, except for the yogurt. Simmer 10 minutes. Transfer to food processor and blend until smooth. Serve with a spoonful of yogurt.
Vegetarian Burgers
This recipe serves: 6
Preparation time: 15 minutes
Cooking time: 20 minutes
Ingredients
5 cloves garlic, minced
1/2 cup minced onions
2 tablespoons balsamic vinegar
1 29-oz can cooked drained pinto beans
2 egg whites
1/2 cup chopped fresh spinach
3/4 cup oat bran
2 tablespoons seasoned rice vinegar
2 tablespoons fresh basil (or ¾ teaspoon Italian seasoning)
Cooking Instructions
1. Sauté the garlic and onions in a large nonstick skillet.
2. Add the garlic-onion mixture to a large bowl.
3. Slowly mix in the remaining ingredients. Mash until smooth.
4. Form 6 patties and sauté for 10 minutes over low heat.
Spinach and Mushroom Lasagna Recipe
This recipe serves: 8
Preparation time: 25 minutes
Cooking time: 35 minutes
Ingredients
1 pound lasagna noodles
4 teaspoons olive oil
4 cloves garlic, minced
1 pound mushrooms, sliced
salt to taste
freshly ground black pepper
1/4 teaspoon dried oregano
4 bunches fresh spinach, washed and stemmed
2 cups low-fat ricotta cheese
pinch of nutmeg
2 cups basic tomato sauce, homemade, jarred or canned
1 cup shredded low-fat mozzarella cheese
1/2 cup breadcrumbs
Cooking Instructions
1. Bring a large pot of well salted water to a boil and prepare a large bowl of ice water. Add the lasagna noodles to the boiling water and cook until they are just al dente. Drain and plunge the noodles into the ice water to cool them quickly. Drain again and lay the noodles out on paper towels.
2. Heat 2 teaspoons of olive oil in a nonstick pan over medium-high heat. Add the mushrooms, season with salt, pepper and oregano and cook for two minutes. Add half of the garlic and cook until the mushrooms are browned on the edges. Set the mushrooms aside in a strainer to allow the excess liquid to drain.
3. Wipe the inside of the pan with a paper towel and heat the remaining olive oil in it over medium-high heat. Add the garlic, salt and pepper and cook for 30 seconds. (It's easier to distribute the salt and pepper in the oil before adding the spinach). Add the spinach (with the water that clings to it) and cook until it is just wilted. Set the spinach in a strainer to allow the excess liquid to drain.
4. Preheat the oven to 325°F.
5. In a medium bowl, season the ricotta cheese with salt, pepper and nutmeg.
6. Cover the bottom of a large baking dish that is at least 2 inches deep with a thin coat of tomato sauce. Line the dish with a single layer of lasagna noodles. Spread 1/3 of the ricotta mixture over the noodles and sprinkle with some of the mozzarella cheese. Spread all of the mushrooms over the cheese and sprinkle with a few tablespoons of breadcrumbs. Repeat with another layer of noodles, cheeses, the spinach mixture and breadcrumbs. Continue with another layer of noodles, the remaining ricotta, a sprinkling of mozzarella and the remaining tomato sauce. Finish with a final layer of noodles sprinkled with the remaining mozzarella and breadcrumbs.
7. Cover with foil and bake for 35 minutes. Remove the foil and continue to bake until the top is golden brown, about 5 minutes more. Let stand for at least 15 minutes before cutting into squares and serving.
MANDARIN SPINACH SALAD
5 ounces washed spinach leaves
2 10-ounce cans mandarin oranges
2 tablespoons sesame oil
2 teaspoons soy sauce
1/2 cup sunflower seeds, pine nuts, or crushed almonds
Mix all of the ingredients in a large bowl and serve immediately.
Spinach and Goat Cheese Bruschetta
This recipe serves: 12
Preparation time: 15 minutes
Cooking time: 5 minutes
Ingredients
1 cup spinach leaves, washed
1 tablespoon dried currants
1 tablespoon pinenuts, toasted
1 tablespoon chopped shallots
4 tablespoons goat cheese, 2 ounces
12 slices good quality, crusty bread
1 clove garlic, peeled
1 tablespoon olive oil
Kosher salt to taste
Cooking Instructions
1. Preheat the grill or broiler if you do not plan to use a toaster.
2. Mix the spinach, currants, pinenuts, shallots and goat cheese together in a food processor fitted with the blade attachment.
3. Toast the bread slices on both sides on a hot grill, in the broiler, or in a toaster.
4. Lightly rub one side of each piece of toast with the garlic clove, drizzle with olive oil and sprinkle with salt.
5. Top with a spoonful of the spinach mixture.
Spinach and Feta Quiche with a Potato Crust
This recipe serves: 6
Preparation time: 20 minutes
Cooking time: 45 minutes
Ingredients
3/4 cup chopped frozen spinach
2 Idaho potatoes
3/4 cup egg substitute
1 1/2 cup skim milk
1/4 teaspoon ground nutmeg
salt to taste
freshly ground black pepper
3/4 cup chopped artichoke hearts
1/2 cup feta cheese
1 teaspoon olive oil
Cooking Instructions
1. Preheat the oven to 325ºF.
2. Place the spinach in a fine mesh strainer and drain off as much liquid as possible. Set aside.
3. In a medium mixing bowl, whisk the egg substitute, milk, nutmeg, salt and pepper together. Set aside.
4. Heat the olive oil in a large, ovenproof, nonstick skillet over medium heat. Arrange the potato slices in overlapping concentric circles on the bottom and sides of the pan. Fill in any holes with slices of potato and sprinkle with salt and pepper. Cook, without turning the potatoes, until they begin to turn golden brown on the edges, about 8 to 10 minutes. Remove from heat.
5. Spread the drained spinach over the potatoes in the pan. Sprinkle the artichokes and feta cheese over the spinach. Carefully pour the egg mixture over the vegetables and cheese.
6. Bake for 45 minutes or until a paring knife inserted in the center comes out clean. Remove from oven and allow to stand for at least 10 minutes before slicing.
Spinach Sauté with Garlic and Parmesan Cheese
This recipe serves: 4
Preparation time: 5 minutes
Cooking time: 5 minutes
Ingredients
1 teaspoon olive oil
1 teaspoon crushed garlic
4 cups spinach leaves, washed
salt to taste
freshly ground black pepper
1 tablespoon grated Parmesan cheese
Cooking Instructions
1. Heat the olive oil in a 10" skillet over medium-low heat.
2. Add the garlic and cook for 1 minute.
3. Add the spinach, salt and pepper and toss with the olive oil and garlic until the spinach just begins to wilt. Remove from the skillet, sprinkle with Parmesan cheese and serve.
7. CARROTS-One of the best system cleansers, and bursting with nutrients, carrots are the perfect detox food. Carrots regulate imbalances within your body. They have a particularly powerful cleansing effect on your liver-your most important detoxing organ-which in turn helps your whole system work more efficiently. Best if eaten raw.
Nutrients-Vitamin C, beta- carotene, folate; iron, magnesium, potassium, zinc; fiber
CLEANSING CARROT SOUP
1 medium potato
4 cups chopped carrots
2 garlic cloves, crushed
1 cup fresh parsley
1 tsp. sage
1 tsp. thyme
1 tbsp. vegetable bouillon
1/4 tsp. cayenne pepper
Scrub and chop the potato. Mix with the carrots in a pan. Add the garlic and 5 cups of water and bring to a boil. Add the herbs, bouillon, and cayenne and simmer 25 minutes. Transfer to a food processor and blend until smooth. reheat and serve.
CARROT MUFFINS
1 cup whole-wheat flour
1 cup oat bran
1 tablespoon cornstarch
1 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon all-spice
1/2 teaspoon cinnamon
2/3 cup grated carrots
1/3 cup maple syrup
1 cup water
1/4 cup canola oil
Preheat the oven to 375oF.
In a large mixing bowl, combine all of the dry ingredients (flour through cinnamon) and the grated carrots. Add all of the wet ingredients, maple syrup through oil. Mix well.
Pour the batter into a lightly oiled muffin pan and bake for 25 to 30 minutes, or until an inserted toothpick comes out clean.
8. SWEET POTATOES--Sweet potatoes have a much lower GI and GL than white potatoes. High in fiber, sweet potatoes help promote good digestion. They contain the three main antioxidant vitamins: beta-carotene ( which is converted by the body to vitamin A) and C and E.
They are also very energizing, especially when eaten with protein, and they help to eliminate water retention, too.
Nutrients--Vitamins B6, C, E, beta carotene, folate; calcium, iron, magnesium, phosphorus, potassium; fiber
ROAST SWEET POTATOES
4 sweet potatoes, scrubed and cubed
2 tbsp. olive oil
salt and ground black pepper
Place the sweet potatoes on a baking sheet, baste with olive oil and season. Cook covered, 1 hour in a preheated oven at 350 f. Remove from oven and serve
Sweet Potato Purée with Caramelized Apples Recipe
This recipe serves: 8
Preparation time: 25 minutes
Cooking time: 1 hour 5 minutes
Ingredients
8 large sweet potatoes, scrubbed
2 tablespoons butter
1/2 cup low fat milk
salt and pepper, to taste
4 Granny Smith apples
1/2 cup brown sugar
1/4 teaspoon ground cinnamon
Cooking Instructions
1. Heat the oven to 350°F. Pierce the sweet potatoes with the tip of a knife. Place them on a baking sheet and bake until tender when pierced with a knife, about 35 to 40 minutes.
2. Remove the potatoes from the oven and split open with a knife. When cool enough to handle, scoop out the flesh with a spoon and transfer it to a processor. Process the potato flesh with a tablespoon of the butter, milk and salt and pepper to taste.
3. Meanwhile, peel, core and slice the apples into 1/4-inch slices. Heat the remaining tablespoon of butter in a large skillet over medium heat. Add the brown sugar. Stir and cook until the sugar has melted, about 3 minutes. Add the cinnamon and apple slices. Cook until slightly softened and coated with the caramel, about 3 to 4 minutes.
4. Transfer the potato purée into a shallow baking dish and smooth the top with a spatula. Arrange the apple slices over the purée in an overlapping pattern. Transfer the purée to the oven and bake until thoroughly heated, about 10 minutes. Serve hot.
SWEET POTATO SOUFFLE'
This recipe serves: 10
Preparation time: 15 minutes
Cooking time: 45 minutes
Ingredients
4 large sweet potatoes
4 tablespoons butter
1/2 cup skim milk
1/2 cup dry sherry
1/2 cup brown sugar
1/2 cup frozen orange juice from concentrate
1 teaspoon nutmeg
1 teaspoon cloves
1 teaspoon cinnamon
1 pinch salt
4 large egg whites
2 tablespoons sugar
2 oranges cut in thin slices
Cooking Instructions
1. Preheat oven to 350°F.
2. In a large pot, cover the sweet potatoes with water and bring to a boil. Boil until tender.
3. Drain and peel the potatoes and place in a large mixing bowl. Mash well.
4. Add the butter, milk, sherry, brown sugar, orange juice, nutmeg, cloves, cinnamon and salt. Beat well with a mixer.
5. Spoon mixture into a buttered, ovenproof gratin dish.
6. Bake until the potatoes are hot, about 25 minutes.
7. While the soufflé is cooking, make the meringue. In a clean bowl, whip egg whites until almost stiff. Gradually add the sugar and continue to beat until soft peaks form.
8. During the last five minutes of cooking the soufflé, top with the meringue mixture.
9. Return to oven and remove when the meringue is lightly browned. Garnish with the sliced oranges.
9. TOMATOES--Made up of 90% of water, Although they are actually fruit, most people think of tomatoes as a vegetable, noted for its success in weight loss and heart health, partly because they are rich in salicylates, naturally occurring compounds that are associated with lower risk of heart disease, and fortifying the immune system against aging and infections. Tomatoes cleanse and soothe the liver, paticulary useful in the prevention of prostate cancer. Tomatoes should be avoided by anyone who suffers from osteoarthritis, and in some cases by people who have asthma or bronchitis.
Nutrients--Vitamins C, E, biotin, beta-carotene, folate; calcium, chlorine, magnesium, potassium, sodium, zinc
FIERY TOMATO SAUCE
1 tsp. olive oil
2 garlic cloves, crushed
1 chili pepper, deseeded and chopped
6 cups chopped peeled tomatoes
pinch of salt, to taste
Heat the olive oil in a skillet and lightly cook the garlic and chili, then gradually add the tomatoes and cook over a medium heat 10 minutes. Add salt and yogurt to make a creamy sauce, serve with whole grain pasta.
Cherry Tomato Salad with Roasted Garlic Vinaigrette
This recipe serves: 6
Preparation time: 10 minutes
Cooking time: 30 minutes
Ingredients
1 bulb garlic
splash of olive oil
2 tablespoons Dijon mustard
2 tablespoons red wine vinegar
salt to taste
freshly ground black pepper
2 tablespoons extra virgin olive oil
4 tablespoons chicken stock
1 tablespoon finely chopped shallots
1 teaspoon freshly chopped tarragon
2 pints fresh cherry tomatoes, rinsed
Cooking Instructions
1. Preheat the oven to 350°F.
2. Slice off the top of the garlic bulb, just enough to barely expose the garlic inside each clove. Place the bulb in an ovenproof dish and drizzle with olive oil. Place the dish, uncovered, in the oven and cook the garlic until it is golden brown and soft, about 15 to 20 minutes. Let cool.
3. When the roasted garlic is cool enough to handle, squeeze the pulp from 6 of the cloves and mash with a mortar and pestle, or with a fork.
4. Put the garlic in a food processor and add the mustard, vinegar, salt and pepper and puree.
5. Slowly add the olive oil and stock through the feed tube, and puree until the vinaigrette is creamy.
6. Add the shallots and tarragon. Adjust the salt and pepper to taste.
7. Gently toss the tomatoes in the vinagar.
White Pizza with Tomatoes, Onions and Garlic
This recipe serves: 4
Preparation time: 30 minutes
Cooking time: 15 minutes
Ingredients
For the pizza dough:
3/4 cup warm water
1 tablespoon milk
4 teaspoons active dry yeast
2 cups all-purpose flour
1/2 teaspoon olive oil, plus extra
For the topping:
2 tablespoons olive oil
4 cloves garlic, chopped
1 cup fresh diced tomatoes, or use canned drained tomatoes
4 ounces grated mozzarella cheese
1 small yellow onion, sliced thinly into rings
1 teaspoon dried oregano or chopped, fresh herbs
salt to taste
freshly ground black pepper
Roasted Garlic Vinaigrette (optional)
Cooking Instructions
For the pizza dough:
1. Mix the water, milk and yeast together in a large bowl and stir with a wooden spoon.
2. Add the flour, salt and olive oil. Mix together with a wooden spoon until the dough is too thick and sticky to stir.
3. Spread a little flour on a work surface and place the dough on top of the flour. Knead the dough by pulling the dough from the sides and folding it in the middle. Keep kneading until the dough becomes a smooth ball. If it sticks to the table or to your hands, add a little more flour.
4. Rub a clean bowl with the olive oil and put the dough in it. Cover the bowl with a towel and put it in a warm place. Let the dough rise for about 1 1/2 hours, or until doubled in volume.
5. Punch the raised dough down with your fist. Turn the dough over, form it into a ball again, cover, and let rise for another hour.
6. Heat the oven to 450°F. Roll out the dough with a rolling pin or use your hands to pat the dough into a circle about 12" to 14" across and 1/4" thick. Place the dough on an oiled baking sheet.
For the topping:
1. Sprinkle the garlic and spread the olive oil over the rolled dough, then sprinkle the tomatoes. Sprinkle the mozzarella cheese, leaving the edge of the pizza free. Place the onions on top of the cheese. If desired, drizzle a little Roasted Garlic Vinaigrette on top of the pizza for added flavor.
2. Bake until nicely browned and crispy, about 15 minutes. Season with salt and pepper. Cut the pizza into 8 slices.
Baked Tomato, Rice and Bean Casserole
This recipe serves: 6
Preparation time: 20 minutes
Cooking time: 30 minutes
Ingredients
For the roasted poblano chilis and tomatoes:
6 Poblano or Anaheim chili peppers
6 ripe Roma tomatoes
1 tablespoon olive oil
1 large white onion, sliced 1/4" thick
3 cloves garlic, finely chopped
1/2 tablespoon dried oregano
For the rice casserole:
1 teaspoon salt
1 cup medium or long grain rice
1 cup grated Monterey jack or Mexican Chihuaha cheese
1 1/2 cups canned kidney beans, drained and rinsed
Cooking Instructions
For the roasted poblano chilis and tomatoes:
1. Preheat the broiler.
2. Roast the chilies and tomatoes under a very hot broiler until blackened on all sides, about 10 minutes for the chilies and 12 minutes for the tomatoes.
3. Cover the chilies with a clean kitchen towel and let stand for 5 minutes. Peel the chilies and remove the stems and seedpods. Rinse the chilies briefly to remove specks of skin and seeds. Slice the chilies into 1/4" strips.
4. Cool, peel and roughly chop the tomatoes. Set aside the tomatoes and their juices.
5. Heat the oil in a medium-size skillet over medium heat. Add the onion and cook until golden brown, about 5 minutes. Add the garlic and oregano, and cook 1 minute longer. Add the chilies, tomatoes and their juices. Stir until the juices have reduced, about 3 to 4 minutes. Season with salt. Remove from the heat and set aside. (This can be made ahead and refrigerated up to 3 days).
For the casserole:
1. In a large pot, bring 3 quarts water and the salt to a boil. Add the rice and simmer, uncovered, for about 15 minutes, until all the grains are tender but not mushy or splayed. Strain the rice and spread on a tray to cool.
2. Preheat the oven to 350°F.
3. Spread half the rice over the bottom of a lightly greased 8" x 8" baking dish. Spoon on half the chili-tomato mixture and sprinkle with half the cheese. Spread all of the beans over the cheese. Cover with the remaining rice, chili-tomato mixture and cheese. (This can be assembled a day in advance and refrigerated).
4. Bake until bubbly and brown, about 20 to 30 minutes, but longer if it was refrigerated. Let stand 10 minutes, then serve.
Broiled Tomatoes Recipe
This recipe serves: 4
Preparation time: 5 minutes
Cooking time: 5 minutes
Ingredients
4 plum tomatoes
2 teaspoons olive oil
1/4 teaspoon salt
freshly ground black pepper
1 tablespoon chopped, fresh herbs (optional)
Cooking Instructions
1. Preheat the broiler.
2. Slice the tomatoes in half lengthwise and place them, skin side down, on a cookie sheet. Drizzle each half with olive oil and season liberally with salt and pepper.
3. Place the cookie sheet in the oven on a rack that is about 4 inches away from the heat. Broil until the tomatoes brown slightly, about 2 to 4 minutes.
4. Remove the tomatoes from the oven and sprinkle with fresh herbs if desired.
Sizzle of Corn and Tomatoes
This recipe serves: 6
Preparation time: 15 minutes
Cooking time: 15 minutes
Ingredients
1 tablespoon olive oil
1 teaspoon finely chopped shallots
1/2 cup chopped, fresh tomatoes, or canned, drained
1 1/2 cups fresh corn kernels removed from the cob
1 teaspoon seeded, finely chopped jalapeño pepper
pinch of cumin
1/2 teaspoon sugar
2 tablespoons balsamic vinegar
salt to taste
freshly ground black pepper
Cooking Instructions
1. Heat the oil in a skillet over medium heat. Cook the shallots for 2 to 3 minutes, until soft but not dark in color.
2. Add the tomatoes, corn and jalapeño pepper, and cook for 1 minute. Add the cumin and sugar and cook 1 more minute.
3. Add the vinegar and cook until the liquid reduces slightly.
4. Add salt and pepper to taste.
Tomato-Balsamic Relish
This recipe serves: 4
Preparation time: 10 minutes
Ingredients
3/4 cup diced tomatoes,
1/8 teaspoon salt
freshly ground black pepper
2 tablespoons balsamic vinegar
Cooking Instructions
1. Place the diced tomatoes in a bowl and season with salt and pepper.
2. Stir in the balsamic vinegar. Set aside at room temperature to let the flavors blend.
Tomato Soup with Basil-Parmesan Cream
This recipe serves: 6
Preparation time: 20 minutes
Cooking time: 35 minutes
Ingredients
1/2 tablespoon olive oil
1/2 cup finely chopped carrots
1/2 cup finely chopped celery
1 large onion, chopped
10 ripe plum tomatoes, halved
salt to taste
freshly ground black pepper
1 bay leaf
1/4 teaspoon dried oregano
3 cups low-sodium chicken broth or vegetable broth
1/4 cup chopped, fresh basil leaves
1/4 cup freshly grated Parmesan cheese
3 tablespoons non-fat sour cream
Cooking Instructions
1. Heat the olive oil in a saucepan over low-medium heat. Add the carrot, celery, onion and tomatoes, season lightly with salt and pepper, and cook for 10 minutes.
2. Add the bay leaf, oregano and broth and bring to a boil quickly over high heat.
3. Lower the heat and simmer until the vegetables are completely tender, about 20 minutes.
4. Blend the basil, Parmesan cheese and sour cream together and set aside.
5. Remove the bay leaf and puree the soup in a blender. Strain and adjust the salt and pepper.
6. Serve the soup in bowls with a dollop of basil-Parmesan cream.
10. ZUCCHINI--High in fiber, zucchini encourage a healthy digestive system, lower cholesterol, and generally detoxify the body. Soothes the liver and helps the body's metabolism to function efficiently.
Nutrients-Vitamin C, beta-carotene; calcium, magnesium, phosphorus, potassium; fiber
SHRIMP STUFFED ZUCCHINI
8 small zucchini, blanched
1 tbsp. olive oil
1 onion, chopped
1 garlic clove, chopped
4 tomatoes, chopped
2 drops tabasco sauce
1 tsp. thyme
9 oz. cooked shrimp, shelled
Halve the zucchini, lengthwise, scoop out the flesh ( saving the shells) and chop. Heat the oil in a pan and fry the onion and garlic. Add the tomatoes, zucchini, and flavorings and simmer 10 minutes. Add the shrimp. Pour the mixture into the shells and bake, covered, in a preheated oven at 425 for 15 minutes.
Zucchini and Tomato Tart
This recipe serves: 6
Preparation time: 10 minutes
Cooking time: 10 minutes
Ingredients
For the piecrust:
1 1/2 cups flour
1/4 teaspoon salt
1/2 cup butter (or shortening)
1/4 cup cold water
For the tart:
1/4 cup grated Gruyere cheese
20 basil leaves
2 tablespoons olive oil
1 clove garlic, finely chopped
Salt to taste
Freshly ground black pepper
1 small zucchini, sliced 1/8-inch thick
3 small plum tomatoes, sliced 1/8-inch thick
For the piecrust:
1. In a medium bowl, combine the flour and salt.
2. Cut in the butter with a pastry cutter or an electric mixer fitted with the paddle attachment until it is the size of small peas.
3. Sprinkle the water over the dough and mix it lightly to form a dough that holds shape when gently pushed together. Refrigerate for at least 1 hour before using. (This can be made in advance or stored in the refrigerator for up to 2 days or frozen for longer storage).
4. Roll the dough out until it is 2 inches larger than the pie pan and fit the dough into the pan.
For the tart:
5. Preheat the oven to 350°F. Prick the piecrust with a fork several times and bake until golden brown.
6. Chop 10 of the basil leaves. Mix together with the oil, garlic, salt and pepper.
7. Sprinkle the cheese on the bottom of the pie shell. Arrange the remaining 10 whole basil leaves on top of the cheese.
8. Brush each slice of zucchini and tomato with the basil-garlic oil. Arrange the zucchini and tomato slices alternately, overlapping by half, in a single layer in the pie shell. Brush the entire layer again with the basil-garlic oil.
9. Bake until the vegetables are warmed, about 8 to 10 minutes. Serve warm.
Whole Wheat Pasta with Fresh Pesto Recipe
This recipe serves: 4
Preparation time: 30 minutes
Ingredients
1 tablespoon pine nuts, toasted
2 large garlic cloves
2 cups lightly packed fresh basil leaves, rinsed (about 6 bunches)
2 tablespoons grated fresh Parmesan cheese
2 teaspoons lemon juice
3 tablespoons extra virgin olive oil
12 ounces dried whole wheat farfalle (bow tie) pasta, cooked
1. Using a food processor drop the pine nuts and garlic into the food chute and process until minced.
2. Add the basil, cheese, and lemon juice. Continue to process until finely minced.
3. Gradually add the oil through food chute and process until well blended.
4. Make the pasta according to manufacturer's directions.
5. Toss the cooked pasta with the pesto and serve. Garnish with fresh basil, if desired.
Grilled Zucchini Recipe
This recipe serves: 4
Preparation time: 5 minutes
Cooking time: 8 minutes
Ingredients
2 medium zucchinis, sliced lengthwise about 1/2 inch thick
2 teaspoons olive oil
salt, to taste
pepper, to taste
Cooking Instructions
1. Preheat the grill to medium.
2. Brush the zucchini slices with the olive oil on each side. Season lightly with salt and pepper.
3. Grill until tender, about 3 to 4 minutes per side. To serve, cut the slices on the diagonal into thin strips.
Cold Zucchini Soup with Cinnamon, Cumin and Buttermilk Recipe
This recipe serves: 4
Preparation time: 10 minutes
Cooking time: 5 minutes
Ingredients
1 pound trimmed zucchini
2 1/2 cups rich vegetable or chicken broth
1 tablespoon olive oil
1 cup chopped onion
1/2 teaspoon seeded and minced Serrano chili pepper
1/2 teaspoon fennel seeds
1/2 teaspoon ground cinnamon
1 teaspoon ground cumin
1 1/2 cups good quality, reduced fat buttermilk
sea salt to taste
freshly ground pepper to taste
Garnish: chopped, fresh cilantro or mint
lime or lemon wedges
1. Chop the zucchini in large chunks.
2. Add the broth to a soup pot, bring it to a boil and add the zucchini.
3. Reduce the heat and simmer, covered, for 4 to 5 minutes, or until the zucchini is barely tender and still bright green. Remove from heat and cool.
4. Meanwhile, heat the oil in a small, non-stick frying pan. Add the onion, chili pepper, fennel, cinnamon and cumin and fry until onion is soft, but not brown, and spices are fragrant.
5. Put both the zucchini and spice mixture into a food processor and pulse until well chopped but still retaining texture. Pour into a bowl and stir in the buttermilk and season to taste with salt and pepper.
6. Chill for at least 2 hours. Serve garnished with a sprinkling of cilantro and a few added drops of lemon or lime juice to taste.
11. SEAWEED--AND SEA VEGETABLES contain excellent levels of iodine-an essential mineral that assists thyroid function, keeping the body's metabolism working at optimum levels. Seaweed is an extremely effective detoxifier that removes dangerous metals from the system. Its high mineral content helps to keep blood pressure under control, supports the kidneys and nervous system, promotes cellular growth and the formation of red blood cells and increases your immunity to infection. Use in soups or dried as a garnish.
Nutrients-B vitamins; calcium, copper, iodine, iron, magnesium, phosphorus, potassium, zinc; protein; silicon
BEAN AND SEAWEED BROTH
1 cup mixed dried beans
1/2 cup pearl barley
1 onion., sliced
1 carrot, sliced
2 celery stalks, sliced
2 oz. spinach
2 oz. dulse seaweed
1 tbsp. miso
1/4 tsp. sage
1 tsp. cumin
5 cups water
1/2 cup low-fat yogurt
Soak the beans and barley overnight, Next day, put all the ingredients, except the yogurt, in a pan; bring to a boil, simmer, covered 45 minutes. Serve with the yogurt.
1. LEEK- This onion relative is both antioxident and a potent cleanser. Leeks are rich in nutrients and renowned for their infection and disease-fighting properties. They’re also responsible for boosting the immune and nervous systems. In addition, leeks reduce water retention and bloating.
Nutrients: Vitamins C, E, K, beta-carotene, biotin, folate, calcium, iron, magnesium, phosphorous, potassium, zinc; fiber.
LEEK AND CARROT SOUP
1 large potato, scrubbed and chopped
4 cups chopped carrots
3 cups sliced leeks
1 Tbsp. olive oil
5 cups vegetable bouillon broth
Salt and ground pepper
Heat the oil in a large pan and cook the potato, carrots and leeks, stirring constantly for 2 minutes. Add the vegetable bouillon broth and bring to a boil. Simmer, covered, 15 minutes. Add seasoning to taste and blend in a food processor. Reheat and serve.
2. MUSHROOMS– There’s much ado about mushrooms. For starters, this slow-release energy food thins the blood, improves circulation and boosts fat-burning abilities. Mushrooms release a slow stream of energy into the body without causing spikes in blood sugar. A diverse food that comes in a variety of flavors, mushrooms are a good source of zinc.
Nutrients: Vitamins B3, B5, folate; calcium, iron, zinc.
Grilled Portobello Mushroom Wraps
This recipe serves: 4
Preparation time: 15 minutes
Cooking time: 15 minutes
Ingredients
For the grilled portobellos:
1 1/2 tablespoons olive oil
1 1/2 cloves garlic, finely chopped
1 1/2 teaspoons freshly chopped basil
salt to taste
freshly ground black pepper
2 portobello mushrooms
For the wraps:
1/2 cup cream cheese, low-fat whipped, or goat cheese
4 large flour tortillas
4 slices roasted red bell pepper, from a jar
Cooking Instructions
For the grilled portobellos:
1. Preheat the grill.
2. Mix the olive oil, garlic, salt, pepper and 1/2 teaspoon of the basil together. Remove the stems from the mushrooms and brush both sides of the caps with the olive oil mixture. Set aside.
3. Grill the mushrooms until they are soft in the center, about 3 to 4 minutes on each side. Slice each cap on the diagonal into 1" strips, and let cool.
For the wraps:
1. Mix the cheese, the remaining 1/2 teaspoon of basil, salt and pepper together. Set aside.
2. Lay the tortillas out and spread 2 tablespoons of the cream cheese mixture on each of them. Place one slice of roasted red pepper on each tortilla and divide the mushroom strips between the tortillas. Tightly roll each tortilla into a cylinder, ending with the seam side down.
(The wraps can be stored in the refrigerator for up to 3 days).
3. Cut the wraps in half on the diagonal and serve.
MUSHROOM AND SNOW PEA SOUP
2 Tbsp. whole wheat or buckwheat flour
5 cups water
1 garlic clove, crushed
1 tsp. dried thyme
1 Tbsp. olive oil
2 cups sliced mushrooms
6 ounces snow peas, sliced
1 cup chopped parsley
2 Tbsp. vegetable bouillon
In a pan, make a smooth paste of water and flour. Add the garlic and thyme, then heat slowly, adding the water and olive oil gradually and stirring constantly. Add the remaining ingredients and bring to a boil. Cover and simmer 20 minutes, then blend in a food processor until smooth. Reheat and serve.
Simply Grilled Portobello Mushro0ms
This recipe serves: 4
Preparation time: 10 minutes
Cooking time: 10 minutes
Ingredients
1 1/2 tablespoons olive oil
1 1/2 cloves garlic finely chopped
1 teaspoon chopped fresh basil
salt to taste
freshly ground black pepper
4 Portobello mushrooms
Cooking Instructions
1. Preheat the grill.
2. Mix the olive oil, garlic, salt and pepper together. Remove the stems from the mushrooms and brush both sides of the caps with the olive oil mixture. Set aside.
3. Grill the mushrooms until they are soft in the center, about 3 to 4 minutes on each side.
4. Transfer to a cutting board and slice into 1 inch strips.
MUSHROOM BARLEY SOUP
This recipe serves: 6
Preparation time: 15 minutes
Cooking time: 40 minutes
Ingredients
1/2 tablespoon olive oil
1/3 cup finely chopped carrots
1/3 cup finely chopped celery
1 large onion, chopped
salt to taste
freshly ground black pepper
1 bay leaf
1/4 teaspoon dried thyme
1/2 cup pearl barley
6 cups low-sodium mushroom broth or vegetable broth
2 pounds mushrooms, sliced
1/4 cup chopped parsley
Cooking Instructions
1. Heat the olive oil in a saucepan over low-medium heat. Add the carrots, celery and onion, season lightly with salt and pepper, and cook for 10 minutes.
2. Add the bay leaf, thyme, barley and stock and bring to a boil quickly over high heat.
3. Lower the heat and simmer until the barley is completely tender, about 30 to 40 minutes.
4. Add the mushrooms and simmer until tender, about 5 to 7 minutes.
5. Remove the bay leaf and adjust the salt and pepper. Serve the soup in bowls and garnish with parsley.
GOLDEN MUSHROOM SOUP
2 onions, chopped
1 pound mushrooms, sliced
1 tablespoon paprika
1 1/2 teaspoons dill
1/4 teaspoon black pepper
3 tablespoons soy sauce
1 cup water or vegetable stock
1 tablespoon olive oil
2 tablespoons unbleached flour
2 cups soy or rice milk
2 tablespoons lemon juice
Heat 1/2 cup of water in a large pot and add the onions. Cook over high heat, stirring often, until the onions are soft and all the water has evaporated, about 5 minutes. Add another 1/4 cup of water, stir to loosen any bits of onion stuck to the pan, and continue cooking until most of the water has evaporated and the onions begin to brown, about 3 minutes.
Add the mushrooms and spices. Slightly lower the heat, cover, and cook 5 minutes, stirring frequently.
Add the soy sauce and water or vegetable stock. Cover and simmer about 10 minutes.
In a separate pan, mix the olive oil and flour to form a thick paste. Cook, stirring constantly, for 1 minute, then whisk in the vegan milk and cook over medium heat, stirring frequently, until steamy and slightly thickened.
Add the vegan milk mixture to the soup. Stir in the lemon juice just before serving.
Arugula Mushroom Salad
This recipe serves: 4
Preparation time: 15 minutes
Ingredients
1 clove garlic, peeled
1/4 teaspoon salt
1 tablespoon fresh lemon juice
1/2 cup Roasted Garlic Vinaigrette or low-fat salad dressing
1 tablespoon chopped, fresh parsley
1/4 teaspoon freshly ground black pepper
3 cups arugula leaves, washed and dried
2 cups sliced mushrooms
1 cup cherry tomatoes
Cooking Instructions
1. Coarsely chop the garlic. Sprinkle with salt and use the flat of a knife blade to mash the garlic to a paste; transfer to a large salad bowl. Whisk in the lemon juice, Roasted Garlic Vinaigrette and parsley. Season with pepper.
2. Add the arugula, mushrooms and tomatoes. Toss to coat with the dressing.
3. LETTUCE- Highly diuretic, lettuce is an excellent choice for those suffering from water retention and bloating. Lettuce is well known as a diet food, but it has much more than that, Rich in antioxidant Vitamin C and beta-carotene, lettuce encourages good health while you lose weight and, combined with silicon also found in the vegetable, supports bone and connective tissue.
Nutrients-Vitamins B, C, beta-carotene, folate; copper, iron, magnesium, phosphorus, potassium, zinc; silicon
CHILLED LETTUCE AND AVOCADO SOUP
1 1/4 low- fat yogurt
1 ripe avocado, peeled and pitted
juice of 1 lemon
1 crisp lettuce
2 tbsp. chives
salt and ground black pepper
In a food processor, blend together the yogurt, avocado, and lemon juice and gradually add water until the mixture has the consistancy of milk. Add the lettuce and chives and process until smooth. Season to taste and serve chilled.
4. CUCUMBERS-MADE UP OF 96% Water, cucumbers are wonderfully cleansing and beneficial to dieters. With its high water content, cucumber is a good cleanser for the whole system, facilitating the digestive process, and an excellent diuretic and a mild laxative. It also helps flush out both kidneys and bladder, helping prevent water retention as well as dissolving the uric acid that can cause bladder infections and cystitis. Cucumber is very versatile, Use it as a crudite, in salads, sandwiches, and in vegetable juices.
Nutrients- Vitamin C, beta-carotene, folat; calcium, iron, potassium, silica, zinc
CUCUMBER AND YOGURT CHEESE
7 oz. low-fat cream cheese
1/4 cup low-fat yogurt
1/4 tsp. lemon juice
1/4 tsp. olive oil
1 garlic clove, crushed
salt and ground black pepper
14 oz. cucumbers, diced
Place the cheese, yogurt, lemon juice, olive oil, garlic and seasoning in a bowl and whip together into a smooth cream. Add the cucumber and serve in a glass dish as a dip for vegetable crudites.
5. Eggplant-- Are low in calories depending on how you cook them, try baking them instead of frying them and you will have a low-fat meal. Eggplant should be avoided by anyone suffering from osteoarthritis as they may increase inflamation.
Nutrients--Beta-carotene, folate; iron, phosphorus; fiber
Grilled Eggplant Roll-Ups Stuffed with Goat Cheese Re
This recipe serves: 4
Preparation time: 20 minutes
Cooking time: 20 minutes
Ingredients
2 cups spinach leaves washed
salt to taste
freshly ground black pepper
8 slices eggplant, sliced lengthwise about 1/4" thick
1/4 cup goat cheese
1 tablespoon chopped parsley
8 strips roasted red bell peppers, cut 1/4" wide
For the sauce:
1 tablespoon olive oil
1 tablespoon chopped shallots
1/4 cup fresh, chopped tomatoes
1/4 cup balsamic vinegar
Cooking Instructions
1. Preheat the grill to medium and the oven to 350°F.
2. Heat 1 teaspoon of the olive oil in a skillet. Add the spinach and a pinch each of salt and pepper and toss in the pan for about 1 minute. Remove from the pan and let cool.
3. Brush the eggplant slices with olive oil and season with salt and pepper. Grill for 1 to 2 minutes on each side, taking care not to overcook.
4. Mix the goat cheese and parsley together. Season with salt and pepper. Shape the cheese into 8 cork-sized pieces.
5. To assemble: On the top of each slice of eggplant, place a strip of pepper, a few leaves of spinach, and a "cork" of cheese. Begin with the wide end of the eggplant and roll toward the narrow end. Place on a lightly oiled cookie sheet, seam side down.
6. Warm the roll-ups in the oven until thoroughly heated, about 8 to 10 minutes, longer if they have been refrigerated. While the roll-ups are warming, make the sauce.
For the sauce:
1. Heat the olive oil in a small skillet over low heat. Add the shallots and cook until soft and translucent, about 2 minutes. Add the balsamic vinegar. Add the tomatoes and toss for 1 minute. Bring to a boil. Remove from the heat.
2. Place 2 roll-ups on each plate. Spoon sauce over the top and serve.
EGGPLANT PATE
2 eggplant
1 garlic clove, crushed
2 tsp. lemon juice
2 tsp. olive oil
salt and pepper
2 tbsp. chopped flat-leaf parsley
Prick the eggplant skin several times, cut in two and bake (flesh side down) on a lightly greased baking sheet 30 minutes in a preheated oven at 375 f. Discard the skin and blend in a food processor with the remaining ingredients. Serve as a dip or on rye bread.
Sautéed Eggplant Recipe
This recipe serves: 4
Preparation time: 10 minutes
Cooking time: 10 minutes
Ingredients
2 teaspoons olive oil
1 large eggplant, cut into 1-inch cubes
salt to taste
freshly ground black pepper
Cooking Instructions
1. Heat the olive oil in a 10" skillet over medium-high heat.
2. Add the eggplant cubes, salt and pepper and toss with the olive oil until the eggplant becomes fork tender, about 5-8 minutes. Remove from the skillet and serve.
6. SPINACH--A natural laxative, spinach aids in liver function, neutralizing the toxins present in our bodies. The B vitamins found in spinach strengthen the immune system, fighting off infection, and boost energy levels to fight long term fatigue and stress. Its high potassium content regulates blood-fat levels.
Nutrients--Vitamins B2, B3, B6, C, K, beta-carotene, folate; calcium, iron, magnesium, potassium, zinc; fiber.
Sauteed Spinach with Sour Cream, Horseradish and mustard recipe
Preparation time: 5 minutes
Cooking time: 5 minutes
Ingredients
2 tablespoons low-fat sour cream
1 tablespoon freshly grated horseradish
1 tablespoon Dijon mustard
1 tablespoon olive oil
1 teaspoon crushed garlic
1 pound spinach, washed
salt to taste
freshly ground black pepper
Cooking Instructions
1. In a small bowl, combine the sour cream, horseradish and mustard. Set aside.
2. Heat the olive oil in a 10" skillet over medium-low heat.
3. Add the garlic and cook for 1 minute.
4. Add the spinach, salt and pepper and toss with the olive oil mixture until the spinach just begins to wilt. Remove from the heat and gently toss with the sour cream mixture before serving.
SPINACH SOUP
1 tbsp. olive oil
3 1/4 lb. spinach, washed
6 celery stalks, sliced
2 heaping tbsp. vegetable bouillon
1 heaping tbsp. fresh herbs (tarragon, thyme)
1 tsp. grated nutmeg
4 tbsp. low-fat bio-yogurt
Heat the oil in a large pan and saute the spinach until just tender. Barely cover with water and add remaining ingredients, except for the yogurt. Simmer 10 minutes. Transfer to food processor and blend until smooth. Serve with a spoonful of yogurt.
Vegetarian Burgers
This recipe serves: 6
Preparation time: 15 minutes
Cooking time: 20 minutes
Ingredients
5 cloves garlic, minced
1/2 cup minced onions
2 tablespoons balsamic vinegar
1 29-oz can cooked drained pinto beans
2 egg whites
1/2 cup chopped fresh spinach
3/4 cup oat bran
2 tablespoons seasoned rice vinegar
2 tablespoons fresh basil (or ¾ teaspoon Italian seasoning)
Cooking Instructions
1. Sauté the garlic and onions in a large nonstick skillet.
2. Add the garlic-onion mixture to a large bowl.
3. Slowly mix in the remaining ingredients. Mash until smooth.
4. Form 6 patties and sauté for 10 minutes over low heat.
Spinach and Mushroom Lasagna Recipe
This recipe serves: 8
Preparation time: 25 minutes
Cooking time: 35 minutes
Ingredients
1 pound lasagna noodles
4 teaspoons olive oil
4 cloves garlic, minced
1 pound mushrooms, sliced
salt to taste
freshly ground black pepper
1/4 teaspoon dried oregano
4 bunches fresh spinach, washed and stemmed
2 cups low-fat ricotta cheese
pinch of nutmeg
2 cups basic tomato sauce, homemade, jarred or canned
1 cup shredded low-fat mozzarella cheese
1/2 cup breadcrumbs
Cooking Instructions
1. Bring a large pot of well salted water to a boil and prepare a large bowl of ice water. Add the lasagna noodles to the boiling water and cook until they are just al dente. Drain and plunge the noodles into the ice water to cool them quickly. Drain again and lay the noodles out on paper towels.
2. Heat 2 teaspoons of olive oil in a nonstick pan over medium-high heat. Add the mushrooms, season with salt, pepper and oregano and cook for two minutes. Add half of the garlic and cook until the mushrooms are browned on the edges. Set the mushrooms aside in a strainer to allow the excess liquid to drain.
3. Wipe the inside of the pan with a paper towel and heat the remaining olive oil in it over medium-high heat. Add the garlic, salt and pepper and cook for 30 seconds. (It's easier to distribute the salt and pepper in the oil before adding the spinach). Add the spinach (with the water that clings to it) and cook until it is just wilted. Set the spinach in a strainer to allow the excess liquid to drain.
4. Preheat the oven to 325°F.
5. In a medium bowl, season the ricotta cheese with salt, pepper and nutmeg.
6. Cover the bottom of a large baking dish that is at least 2 inches deep with a thin coat of tomato sauce. Line the dish with a single layer of lasagna noodles. Spread 1/3 of the ricotta mixture over the noodles and sprinkle with some of the mozzarella cheese. Spread all of the mushrooms over the cheese and sprinkle with a few tablespoons of breadcrumbs. Repeat with another layer of noodles, cheeses, the spinach mixture and breadcrumbs. Continue with another layer of noodles, the remaining ricotta, a sprinkling of mozzarella and the remaining tomato sauce. Finish with a final layer of noodles sprinkled with the remaining mozzarella and breadcrumbs.
7. Cover with foil and bake for 35 minutes. Remove the foil and continue to bake until the top is golden brown, about 5 minutes more. Let stand for at least 15 minutes before cutting into squares and serving.
MANDARIN SPINACH SALAD
5 ounces washed spinach leaves
2 10-ounce cans mandarin oranges
2 tablespoons sesame oil
2 teaspoons soy sauce
1/2 cup sunflower seeds, pine nuts, or crushed almonds
Mix all of the ingredients in a large bowl and serve immediately.
Spinach and Goat Cheese Bruschetta
This recipe serves: 12
Preparation time: 15 minutes
Cooking time: 5 minutes
Ingredients
1 cup spinach leaves, washed
1 tablespoon dried currants
1 tablespoon pinenuts, toasted
1 tablespoon chopped shallots
4 tablespoons goat cheese, 2 ounces
12 slices good quality, crusty bread
1 clove garlic, peeled
1 tablespoon olive oil
Kosher salt to taste
Cooking Instructions
1. Preheat the grill or broiler if you do not plan to use a toaster.
2. Mix the spinach, currants, pinenuts, shallots and goat cheese together in a food processor fitted with the blade attachment.
3. Toast the bread slices on both sides on a hot grill, in the broiler, or in a toaster.
4. Lightly rub one side of each piece of toast with the garlic clove, drizzle with olive oil and sprinkle with salt.
5. Top with a spoonful of the spinach mixture.
Spinach and Feta Quiche with a Potato Crust
This recipe serves: 6
Preparation time: 20 minutes
Cooking time: 45 minutes
Ingredients
3/4 cup chopped frozen spinach
2 Idaho potatoes
3/4 cup egg substitute
1 1/2 cup skim milk
1/4 teaspoon ground nutmeg
salt to taste
freshly ground black pepper
3/4 cup chopped artichoke hearts
1/2 cup feta cheese
1 teaspoon olive oil
Cooking Instructions
1. Preheat the oven to 325ºF.
2. Place the spinach in a fine mesh strainer and drain off as much liquid as possible. Set aside.
3. In a medium mixing bowl, whisk the egg substitute, milk, nutmeg, salt and pepper together. Set aside.
4. Heat the olive oil in a large, ovenproof, nonstick skillet over medium heat. Arrange the potato slices in overlapping concentric circles on the bottom and sides of the pan. Fill in any holes with slices of potato and sprinkle with salt and pepper. Cook, without turning the potatoes, until they begin to turn golden brown on the edges, about 8 to 10 minutes. Remove from heat.
5. Spread the drained spinach over the potatoes in the pan. Sprinkle the artichokes and feta cheese over the spinach. Carefully pour the egg mixture over the vegetables and cheese.
6. Bake for 45 minutes or until a paring knife inserted in the center comes out clean. Remove from oven and allow to stand for at least 10 minutes before slicing.
Spinach Sauté with Garlic and Parmesan Cheese
This recipe serves: 4
Preparation time: 5 minutes
Cooking time: 5 minutes
Ingredients
1 teaspoon olive oil
1 teaspoon crushed garlic
4 cups spinach leaves, washed
salt to taste
freshly ground black pepper
1 tablespoon grated Parmesan cheese
Cooking Instructions
1. Heat the olive oil in a 10" skillet over medium-low heat.
2. Add the garlic and cook for 1 minute.
3. Add the spinach, salt and pepper and toss with the olive oil and garlic until the spinach just begins to wilt. Remove from the skillet, sprinkle with Parmesan cheese and serve.
7. CARROTS-One of the best system cleansers, and bursting with nutrients, carrots are the perfect detox food. Carrots regulate imbalances within your body. They have a particularly powerful cleansing effect on your liver-your most important detoxing organ-which in turn helps your whole system work more efficiently. Best if eaten raw.
Nutrients-Vitamin C, beta- carotene, folate; iron, magnesium, potassium, zinc; fiber
CLEANSING CARROT SOUP
1 medium potato
4 cups chopped carrots
2 garlic cloves, crushed
1 cup fresh parsley
1 tsp. sage
1 tsp. thyme
1 tbsp. vegetable bouillon
1/4 tsp. cayenne pepper
Scrub and chop the potato. Mix with the carrots in a pan. Add the garlic and 5 cups of water and bring to a boil. Add the herbs, bouillon, and cayenne and simmer 25 minutes. Transfer to a food processor and blend until smooth. reheat and serve.
CARROT MUFFINS
1 cup whole-wheat flour
1 cup oat bran
1 tablespoon cornstarch
1 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon all-spice
1/2 teaspoon cinnamon
2/3 cup grated carrots
1/3 cup maple syrup
1 cup water
1/4 cup canola oil
Preheat the oven to 375oF.
In a large mixing bowl, combine all of the dry ingredients (flour through cinnamon) and the grated carrots. Add all of the wet ingredients, maple syrup through oil. Mix well.
Pour the batter into a lightly oiled muffin pan and bake for 25 to 30 minutes, or until an inserted toothpick comes out clean.
8. SWEET POTATOES--Sweet potatoes have a much lower GI and GL than white potatoes. High in fiber, sweet potatoes help promote good digestion. They contain the three main antioxidant vitamins: beta-carotene ( which is converted by the body to vitamin A) and C and E.
They are also very energizing, especially when eaten with protein, and they help to eliminate water retention, too.
Nutrients--Vitamins B6, C, E, beta carotene, folate; calcium, iron, magnesium, phosphorus, potassium; fiber
ROAST SWEET POTATOES
4 sweet potatoes, scrubed and cubed
2 tbsp. olive oil
salt and ground black pepper
Place the sweet potatoes on a baking sheet, baste with olive oil and season. Cook covered, 1 hour in a preheated oven at 350 f. Remove from oven and serve
Sweet Potato Purée with Caramelized Apples Recipe
This recipe serves: 8
Preparation time: 25 minutes
Cooking time: 1 hour 5 minutes
Ingredients
8 large sweet potatoes, scrubbed
2 tablespoons butter
1/2 cup low fat milk
salt and pepper, to taste
4 Granny Smith apples
1/2 cup brown sugar
1/4 teaspoon ground cinnamon
Cooking Instructions
1. Heat the oven to 350°F. Pierce the sweet potatoes with the tip of a knife. Place them on a baking sheet and bake until tender when pierced with a knife, about 35 to 40 minutes.
2. Remove the potatoes from the oven and split open with a knife. When cool enough to handle, scoop out the flesh with a spoon and transfer it to a processor. Process the potato flesh with a tablespoon of the butter, milk and salt and pepper to taste.
3. Meanwhile, peel, core and slice the apples into 1/4-inch slices. Heat the remaining tablespoon of butter in a large skillet over medium heat. Add the brown sugar. Stir and cook until the sugar has melted, about 3 minutes. Add the cinnamon and apple slices. Cook until slightly softened and coated with the caramel, about 3 to 4 minutes.
4. Transfer the potato purée into a shallow baking dish and smooth the top with a spatula. Arrange the apple slices over the purée in an overlapping pattern. Transfer the purée to the oven and bake until thoroughly heated, about 10 minutes. Serve hot.
SWEET POTATO SOUFFLE'
This recipe serves: 10
Preparation time: 15 minutes
Cooking time: 45 minutes
Ingredients
4 large sweet potatoes
4 tablespoons butter
1/2 cup skim milk
1/2 cup dry sherry
1/2 cup brown sugar
1/2 cup frozen orange juice from concentrate
1 teaspoon nutmeg
1 teaspoon cloves
1 teaspoon cinnamon
1 pinch salt
4 large egg whites
2 tablespoons sugar
2 oranges cut in thin slices
Cooking Instructions
1. Preheat oven to 350°F.
2. In a large pot, cover the sweet potatoes with water and bring to a boil. Boil until tender.
3. Drain and peel the potatoes and place in a large mixing bowl. Mash well.
4. Add the butter, milk, sherry, brown sugar, orange juice, nutmeg, cloves, cinnamon and salt. Beat well with a mixer.
5. Spoon mixture into a buttered, ovenproof gratin dish.
6. Bake until the potatoes are hot, about 25 minutes.
7. While the soufflé is cooking, make the meringue. In a clean bowl, whip egg whites until almost stiff. Gradually add the sugar and continue to beat until soft peaks form.
8. During the last five minutes of cooking the soufflé, top with the meringue mixture.
9. Return to oven and remove when the meringue is lightly browned. Garnish with the sliced oranges.
9. TOMATOES--Made up of 90% of water, Although they are actually fruit, most people think of tomatoes as a vegetable, noted for its success in weight loss and heart health, partly because they are rich in salicylates, naturally occurring compounds that are associated with lower risk of heart disease, and fortifying the immune system against aging and infections. Tomatoes cleanse and soothe the liver, paticulary useful in the prevention of prostate cancer. Tomatoes should be avoided by anyone who suffers from osteoarthritis, and in some cases by people who have asthma or bronchitis.
Nutrients--Vitamins C, E, biotin, beta-carotene, folate; calcium, chlorine, magnesium, potassium, sodium, zinc
FIERY TOMATO SAUCE
1 tsp. olive oil
2 garlic cloves, crushed
1 chili pepper, deseeded and chopped
6 cups chopped peeled tomatoes
pinch of salt, to taste
Heat the olive oil in a skillet and lightly cook the garlic and chili, then gradually add the tomatoes and cook over a medium heat 10 minutes. Add salt and yogurt to make a creamy sauce, serve with whole grain pasta.
Cherry Tomato Salad with Roasted Garlic Vinaigrette
This recipe serves: 6
Preparation time: 10 minutes
Cooking time: 30 minutes
Ingredients
1 bulb garlic
splash of olive oil
2 tablespoons Dijon mustard
2 tablespoons red wine vinegar
salt to taste
freshly ground black pepper
2 tablespoons extra virgin olive oil
4 tablespoons chicken stock
1 tablespoon finely chopped shallots
1 teaspoon freshly chopped tarragon
2 pints fresh cherry tomatoes, rinsed
Cooking Instructions
1. Preheat the oven to 350°F.
2. Slice off the top of the garlic bulb, just enough to barely expose the garlic inside each clove. Place the bulb in an ovenproof dish and drizzle with olive oil. Place the dish, uncovered, in the oven and cook the garlic until it is golden brown and soft, about 15 to 20 minutes. Let cool.
3. When the roasted garlic is cool enough to handle, squeeze the pulp from 6 of the cloves and mash with a mortar and pestle, or with a fork.
4. Put the garlic in a food processor and add the mustard, vinegar, salt and pepper and puree.
5. Slowly add the olive oil and stock through the feed tube, and puree until the vinaigrette is creamy.
6. Add the shallots and tarragon. Adjust the salt and pepper to taste.
7. Gently toss the tomatoes in the vinagar.
White Pizza with Tomatoes, Onions and Garlic
This recipe serves: 4
Preparation time: 30 minutes
Cooking time: 15 minutes
Ingredients
For the pizza dough:
3/4 cup warm water
1 tablespoon milk
4 teaspoons active dry yeast
2 cups all-purpose flour
1/2 teaspoon olive oil, plus extra
For the topping:
2 tablespoons olive oil
4 cloves garlic, chopped
1 cup fresh diced tomatoes, or use canned drained tomatoes
4 ounces grated mozzarella cheese
1 small yellow onion, sliced thinly into rings
1 teaspoon dried oregano or chopped, fresh herbs
salt to taste
freshly ground black pepper
Roasted Garlic Vinaigrette (optional)
Cooking Instructions
For the pizza dough:
1. Mix the water, milk and yeast together in a large bowl and stir with a wooden spoon.
2. Add the flour, salt and olive oil. Mix together with a wooden spoon until the dough is too thick and sticky to stir.
3. Spread a little flour on a work surface and place the dough on top of the flour. Knead the dough by pulling the dough from the sides and folding it in the middle. Keep kneading until the dough becomes a smooth ball. If it sticks to the table or to your hands, add a little more flour.
4. Rub a clean bowl with the olive oil and put the dough in it. Cover the bowl with a towel and put it in a warm place. Let the dough rise for about 1 1/2 hours, or until doubled in volume.
5. Punch the raised dough down with your fist. Turn the dough over, form it into a ball again, cover, and let rise for another hour.
6. Heat the oven to 450°F. Roll out the dough with a rolling pin or use your hands to pat the dough into a circle about 12" to 14" across and 1/4" thick. Place the dough on an oiled baking sheet.
For the topping:
1. Sprinkle the garlic and spread the olive oil over the rolled dough, then sprinkle the tomatoes. Sprinkle the mozzarella cheese, leaving the edge of the pizza free. Place the onions on top of the cheese. If desired, drizzle a little Roasted Garlic Vinaigrette on top of the pizza for added flavor.
2. Bake until nicely browned and crispy, about 15 minutes. Season with salt and pepper. Cut the pizza into 8 slices.
Baked Tomato, Rice and Bean Casserole
This recipe serves: 6
Preparation time: 20 minutes
Cooking time: 30 minutes
Ingredients
For the roasted poblano chilis and tomatoes:
6 Poblano or Anaheim chili peppers
6 ripe Roma tomatoes
1 tablespoon olive oil
1 large white onion, sliced 1/4" thick
3 cloves garlic, finely chopped
1/2 tablespoon dried oregano
For the rice casserole:
1 teaspoon salt
1 cup medium or long grain rice
1 cup grated Monterey jack or Mexican Chihuaha cheese
1 1/2 cups canned kidney beans, drained and rinsed
Cooking Instructions
For the roasted poblano chilis and tomatoes:
1. Preheat the broiler.
2. Roast the chilies and tomatoes under a very hot broiler until blackened on all sides, about 10 minutes for the chilies and 12 minutes for the tomatoes.
3. Cover the chilies with a clean kitchen towel and let stand for 5 minutes. Peel the chilies and remove the stems and seedpods. Rinse the chilies briefly to remove specks of skin and seeds. Slice the chilies into 1/4" strips.
4. Cool, peel and roughly chop the tomatoes. Set aside the tomatoes and their juices.
5. Heat the oil in a medium-size skillet over medium heat. Add the onion and cook until golden brown, about 5 minutes. Add the garlic and oregano, and cook 1 minute longer. Add the chilies, tomatoes and their juices. Stir until the juices have reduced, about 3 to 4 minutes. Season with salt. Remove from the heat and set aside. (This can be made ahead and refrigerated up to 3 days).
For the casserole:
1. In a large pot, bring 3 quarts water and the salt to a boil. Add the rice and simmer, uncovered, for about 15 minutes, until all the grains are tender but not mushy or splayed. Strain the rice and spread on a tray to cool.
2. Preheat the oven to 350°F.
3. Spread half the rice over the bottom of a lightly greased 8" x 8" baking dish. Spoon on half the chili-tomato mixture and sprinkle with half the cheese. Spread all of the beans over the cheese. Cover with the remaining rice, chili-tomato mixture and cheese. (This can be assembled a day in advance and refrigerated).
4. Bake until bubbly and brown, about 20 to 30 minutes, but longer if it was refrigerated. Let stand 10 minutes, then serve.
Broiled Tomatoes Recipe
This recipe serves: 4
Preparation time: 5 minutes
Cooking time: 5 minutes
Ingredients
4 plum tomatoes
2 teaspoons olive oil
1/4 teaspoon salt
freshly ground black pepper
1 tablespoon chopped, fresh herbs (optional)
Cooking Instructions
1. Preheat the broiler.
2. Slice the tomatoes in half lengthwise and place them, skin side down, on a cookie sheet. Drizzle each half with olive oil and season liberally with salt and pepper.
3. Place the cookie sheet in the oven on a rack that is about 4 inches away from the heat. Broil until the tomatoes brown slightly, about 2 to 4 minutes.
4. Remove the tomatoes from the oven and sprinkle with fresh herbs if desired.
Sizzle of Corn and Tomatoes
This recipe serves: 6
Preparation time: 15 minutes
Cooking time: 15 minutes
Ingredients
1 tablespoon olive oil
1 teaspoon finely chopped shallots
1/2 cup chopped, fresh tomatoes, or canned, drained
1 1/2 cups fresh corn kernels removed from the cob
1 teaspoon seeded, finely chopped jalapeño pepper
pinch of cumin
1/2 teaspoon sugar
2 tablespoons balsamic vinegar
salt to taste
freshly ground black pepper
Cooking Instructions
1. Heat the oil in a skillet over medium heat. Cook the shallots for 2 to 3 minutes, until soft but not dark in color.
2. Add the tomatoes, corn and jalapeño pepper, and cook for 1 minute. Add the cumin and sugar and cook 1 more minute.
3. Add the vinegar and cook until the liquid reduces slightly.
4. Add salt and pepper to taste.
Tomato-Balsamic Relish
This recipe serves: 4
Preparation time: 10 minutes
Ingredients
3/4 cup diced tomatoes,
1/8 teaspoon salt
freshly ground black pepper
2 tablespoons balsamic vinegar
Cooking Instructions
1. Place the diced tomatoes in a bowl and season with salt and pepper.
2. Stir in the balsamic vinegar. Set aside at room temperature to let the flavors blend.
Tomato Soup with Basil-Parmesan Cream
This recipe serves: 6
Preparation time: 20 minutes
Cooking time: 35 minutes
Ingredients
1/2 tablespoon olive oil
1/2 cup finely chopped carrots
1/2 cup finely chopped celery
1 large onion, chopped
10 ripe plum tomatoes, halved
salt to taste
freshly ground black pepper
1 bay leaf
1/4 teaspoon dried oregano
3 cups low-sodium chicken broth or vegetable broth
1/4 cup chopped, fresh basil leaves
1/4 cup freshly grated Parmesan cheese
3 tablespoons non-fat sour cream
Cooking Instructions
1. Heat the olive oil in a saucepan over low-medium heat. Add the carrot, celery, onion and tomatoes, season lightly with salt and pepper, and cook for 10 minutes.
2. Add the bay leaf, oregano and broth and bring to a boil quickly over high heat.
3. Lower the heat and simmer until the vegetables are completely tender, about 20 minutes.
4. Blend the basil, Parmesan cheese and sour cream together and set aside.
5. Remove the bay leaf and puree the soup in a blender. Strain and adjust the salt and pepper.
6. Serve the soup in bowls with a dollop of basil-Parmesan cream.
10. ZUCCHINI--High in fiber, zucchini encourage a healthy digestive system, lower cholesterol, and generally detoxify the body. Soothes the liver and helps the body's metabolism to function efficiently.
Nutrients-Vitamin C, beta-carotene; calcium, magnesium, phosphorus, potassium; fiber
SHRIMP STUFFED ZUCCHINI
8 small zucchini, blanched
1 tbsp. olive oil
1 onion, chopped
1 garlic clove, chopped
4 tomatoes, chopped
2 drops tabasco sauce
1 tsp. thyme
9 oz. cooked shrimp, shelled
Halve the zucchini, lengthwise, scoop out the flesh ( saving the shells) and chop. Heat the oil in a pan and fry the onion and garlic. Add the tomatoes, zucchini, and flavorings and simmer 10 minutes. Add the shrimp. Pour the mixture into the shells and bake, covered, in a preheated oven at 425 for 15 minutes.
Zucchini and Tomato Tart
This recipe serves: 6
Preparation time: 10 minutes
Cooking time: 10 minutes
Ingredients
For the piecrust:
1 1/2 cups flour
1/4 teaspoon salt
1/2 cup butter (or shortening)
1/4 cup cold water
For the tart:
1/4 cup grated Gruyere cheese
20 basil leaves
2 tablespoons olive oil
1 clove garlic, finely chopped
Salt to taste
Freshly ground black pepper
1 small zucchini, sliced 1/8-inch thick
3 small plum tomatoes, sliced 1/8-inch thick
For the piecrust:
1. In a medium bowl, combine the flour and salt.
2. Cut in the butter with a pastry cutter or an electric mixer fitted with the paddle attachment until it is the size of small peas.
3. Sprinkle the water over the dough and mix it lightly to form a dough that holds shape when gently pushed together. Refrigerate for at least 1 hour before using. (This can be made in advance or stored in the refrigerator for up to 2 days or frozen for longer storage).
4. Roll the dough out until it is 2 inches larger than the pie pan and fit the dough into the pan.
For the tart:
5. Preheat the oven to 350°F. Prick the piecrust with a fork several times and bake until golden brown.
6. Chop 10 of the basil leaves. Mix together with the oil, garlic, salt and pepper.
7. Sprinkle the cheese on the bottom of the pie shell. Arrange the remaining 10 whole basil leaves on top of the cheese.
8. Brush each slice of zucchini and tomato with the basil-garlic oil. Arrange the zucchini and tomato slices alternately, overlapping by half, in a single layer in the pie shell. Brush the entire layer again with the basil-garlic oil.
9. Bake until the vegetables are warmed, about 8 to 10 minutes. Serve warm.
Whole Wheat Pasta with Fresh Pesto Recipe
This recipe serves: 4
Preparation time: 30 minutes
Ingredients
1 tablespoon pine nuts, toasted
2 large garlic cloves
2 cups lightly packed fresh basil leaves, rinsed (about 6 bunches)
2 tablespoons grated fresh Parmesan cheese
2 teaspoons lemon juice
3 tablespoons extra virgin olive oil
12 ounces dried whole wheat farfalle (bow tie) pasta, cooked
1. Using a food processor drop the pine nuts and garlic into the food chute and process until minced.
2. Add the basil, cheese, and lemon juice. Continue to process until finely minced.
3. Gradually add the oil through food chute and process until well blended.
4. Make the pasta according to manufacturer's directions.
5. Toss the cooked pasta with the pesto and serve. Garnish with fresh basil, if desired.
Grilled Zucchini Recipe
This recipe serves: 4
Preparation time: 5 minutes
Cooking time: 8 minutes
Ingredients
2 medium zucchinis, sliced lengthwise about 1/2 inch thick
2 teaspoons olive oil
salt, to taste
pepper, to taste
Cooking Instructions
1. Preheat the grill to medium.
2. Brush the zucchini slices with the olive oil on each side. Season lightly with salt and pepper.
3. Grill until tender, about 3 to 4 minutes per side. To serve, cut the slices on the diagonal into thin strips.
Cold Zucchini Soup with Cinnamon, Cumin and Buttermilk Recipe
This recipe serves: 4
Preparation time: 10 minutes
Cooking time: 5 minutes
Ingredients
1 pound trimmed zucchini
2 1/2 cups rich vegetable or chicken broth
1 tablespoon olive oil
1 cup chopped onion
1/2 teaspoon seeded and minced Serrano chili pepper
1/2 teaspoon fennel seeds
1/2 teaspoon ground cinnamon
1 teaspoon ground cumin
1 1/2 cups good quality, reduced fat buttermilk
sea salt to taste
freshly ground pepper to taste
Garnish: chopped, fresh cilantro or mint
lime or lemon wedges
1. Chop the zucchini in large chunks.
2. Add the broth to a soup pot, bring it to a boil and add the zucchini.
3. Reduce the heat and simmer, covered, for 4 to 5 minutes, or until the zucchini is barely tender and still bright green. Remove from heat and cool.
4. Meanwhile, heat the oil in a small, non-stick frying pan. Add the onion, chili pepper, fennel, cinnamon and cumin and fry until onion is soft, but not brown, and spices are fragrant.
5. Put both the zucchini and spice mixture into a food processor and pulse until well chopped but still retaining texture. Pour into a bowl and stir in the buttermilk and season to taste with salt and pepper.
6. Chill for at least 2 hours. Serve garnished with a sprinkling of cilantro and a few added drops of lemon or lime juice to taste.
11. SEAWEED--AND SEA VEGETABLES contain excellent levels of iodine-an essential mineral that assists thyroid function, keeping the body's metabolism working at optimum levels. Seaweed is an extremely effective detoxifier that removes dangerous metals from the system. Its high mineral content helps to keep blood pressure under control, supports the kidneys and nervous system, promotes cellular growth and the formation of red blood cells and increases your immunity to infection. Use in soups or dried as a garnish.
Nutrients-B vitamins; calcium, copper, iodine, iron, magnesium, phosphorus, potassium, zinc; protein; silicon
BEAN AND SEAWEED BROTH
1 cup mixed dried beans
1/2 cup pearl barley
1 onion., sliced
1 carrot, sliced
2 celery stalks, sliced
2 oz. spinach
2 oz. dulse seaweed
1 tbsp. miso
1/4 tsp. sage
1 tsp. cumin
5 cups water
1/2 cup low-fat yogurt
Soak the beans and barley overnight, Next day, put all the ingredients, except the yogurt, in a pan; bring to a boil, simmer, covered 45 minutes. Serve with the yogurt.
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