500 high-fiber recipes -...

500HIGH-FIBERRECIPES

FightDiabetes,HighCholesterol,HighBloodPressure,andIrritableBowelSyndromewith

DeliciousMealsThatFillYouUpandHelpYouShedPounds!

DICKLOGUE

Dedication

Inlovingmemoryofmymother,LauraWrightLogue,whogotmestartedcooking,andI’msureisstillwatchingovermyefforts.

TableofContents

INTRODUCTIONWhat’sAllThisaboutHighFiber?

CHAPTER1HowDoIAddMoreFibertoMyDiet?

CHAPTER2Appetizers,Snacks,andPartyFoods:Legumes

CHAPTER3Appetizers,Snacks,andPartyFoods:Grains

CHAPTER4Appetizers,Snacks,andPartyFoods:VegetablesandFruits

CHAPTER5Appetizers,Snacks,andPartyFoods:Nuts

CHAPTER6Appetizers,Snacks,andPartyFoods:Combinations

CHAPTER7Breakfast:Grains

CHAPTER8Breakfast:VegetablesandFruits

CHAPTER9Breakfast:Combinations

CHAPTER10MainDishes:Legumes

CHAPTER11MainDishes:Grains

CHAPTER12MainDishes:VegetablesandFruits

CHAPTER13MainDishes:Combinations

CHAPTER14SideDishesandSalads:Legumes

CHAPTER15SideDishesandSalads:Grains

CHAPTER16SideDishesandSalads:VegetablesandFruits

CHAPTER17SideDishesandSalads:Combinations

CHAPTER18Breads

CHAPTER19DessertsandOtherSweets:Legumes

CHAPTER20DessertsandOtherSweets:Grains

CHAPTER21DessertsandOtherSweets:VegetablesandFruits

CHAPTER22DessertsandOtherSweets:Combinations

CHAPTER23CookingTerms,WeightsandMeasurements,andGadgets

Index

INTRODUCTIONWhat’sAllThisaboutHighFiber?

Recentlytherehasbeenalotoftalkonthenewsandinothersourcesaboutthebenefitsof increasingtheamountoffiber inyourdiet.Perhapsyou’veseenorheardsomeofthesereports,andthatiswhyyouarelookingatthisbook.Ifso,youprobablyhaveanumberofquestions.I’mgoingto try toaddresssomeofthosequestionshere.

We’lllookatthingslikethefollowing:

•Whyallthetalkaboutincreasingfiber?Isthisjustanotherdietcraze?•Whataresomeofthebenefitsofahigh-fiberdiet?•Aren’tthereconcernsaboutanddrawbackstoeatingahigh-fiberdiet?•Howmuchfibershouldwebeeatingeveryday?•HowdidIendupwritingabookofhigh-fiberrecipes?

Afterwe’velookedatthesequestions,chapter1willgointodetailabouthowto increase theamountof fiberyoueat.We’ll lookatwhat thebesthigh-fiberfoodsare;howyoucanmakesomesimplesubstitutionswhenyougoshoppingtogreatlyincreasethefiberinyourdiet;andsomesurprisingfoodsthatcontainfiber(likechocolate!).

Therestofthebookcontains500recipesthatwillhelpyouthinkaboutwaystogetmorefiberinyourdiet.I’mnotgoingtogiveyousomemealplantostickto.TheonesI’veseeninotherbooksarenotthekindofthingthatmostpeoplewouldfollowanyway.Andtheygenerallyonlycontainaday’soratthemostaweek’s worth of meals. What I am going to do is give you lots of recipes,literallyeverythingfromsouptonuts(bothofwhichareusuallygoodhigh-fiberchoices).Thesearen’t thekindof recipes thatwillmakeyou thinkyouareonsomestrictly regimenteddiet.Theyare thekind thatyoucanpickandchoosefrom to add fiber to your diet, while still providing yourself and your familyfoodthattastesgoodandislikethekindsofthingsyou’vealwayseaten.

WhyAllThisTalkaboutHigh-FiberDiets?Thefirstquestionmanypeoplearegoingtohaveisprobably“WhyamIhearingsomuchabouthigh-fiberdietslately?”Firstofall,fiberisnotanewtopic.Dr.JohnKellogg,whofoundedthecompanythatwastobecomeKellogg’scereal,wasabigproponentoffiberinthelate1800s.AndCharlesPostinventedGrape-Nuts,stillapopularhigh-fibercereal,in1897.However,fiberhashadabitofanup-and-downhistory.Duringthemiddleof the20thcenturyitwascommontoconsider fiber a relatively unimportant part of a diet, and it was typicallyremovedfromitemslikewhiteflour.

Itistrue,however,thattalkaboutfiberhasincreasedinrecentyears.Partofthis isdue to the increasedawarenessofhealthyeatingover thepast30or40years.Vegetariancookingtendstobehigherinfiberthandietscontainingmeat.And heart-healthy cooking, which is where I got started in creating healthierversions of recipes, also generally includes higher fiber, for reason that we’lldiscuss.A number of recentmedical studies have also confirmed themedicalbenefitsofhigh-fiberdietsforanumberofdifferentconditions.Hereareafew:

•AstudypublishedintheMay11,2000,issueoftheNewEnglandJournalofMedicinereportedthatpatientswithdiabeteswhomaintainedveryhighfiberintheirdailydietloweredtheirglucoselevelsby10percent.

• A 1976 study by the Veterans Administration Medical Center, Lexington,Kentucky, showed that fiber is useful in treating diabetes, high bloodpressure,andobesityandinreducingcholesterollevels.

•TwostudiespublishedintheLancetshowedthatpeoplewithhigh-fiberdietssufferedfromfewerincidentsofcolonpolypsandcoloncancer.

Sotherearealotofgoodreasonstoaddmorefibertoyourdiet,evenifyouaren’tcurrentlybeingtreatedforamedicalconditionthatrequiresit.Inthenextsectionwe’lllookatsomeofthosereasonsinmoredetail.

WhyIncreasetheAmountofFiberinYourDiet?Sowhat are thebenefitsof ahigh-fiberdiet?Let’s takea lookat someof themorecommonones.

LoseWeightLet’sstartwiththisonesinceit’sonalotofpeople’sminds.Ifyoudoasearchonline,you’llfindanynumberofpeoplepushinghigh-fibereatingasawaytoloseweight.Anditdoeswork.We’llgetintomoredetailsinthenextsection,buttheshortexplanationisthatbyeatingmorefiber,you’llfeelmorefullandwantto eat fewer calories. And the bottom line in losing weight is to burn morecaloriesthanyoueat.

ReducetheRickofCertainCancersAmajor benefit for everyone is the role that fiber has been shown to have inreducingcancer.Ialreadymentionedthestudies thatshowedpeoplewhoeatahigh-fiberdiethavelesscoloncancer.Itappearsthereareanumberofbenefitstocolonhealthfromfiber.First,ithelpstopushstoolsthroughthecolonmorequickly, which contributes to overall colon health. Water-soluble fiber alsoencouragesthegrowthofbeneficialbacteriainthecolon.Andfinally,ithelpstobindpotentialcarcinogensandexcrete themfromthebody.Thebottomline isthatthepeoplewhoeatahigh-fiberdiethavebeenshowntohavea40percentreductionintheriskofcoloncancer.

Butcoloncancerisn’ttheonlycancerthatfibercanreduce.StudiesdoneinEnglandhave revealednot only thatwomenwhoeat a high-fiber diet are lesslikely to develop breast cancer, but also that women who already had breastcancerhadalongerlifeexpectancyonahigh-fiberdiet.Andfinally,studieshaveshownasignificant reduction inuterinecancer inwomenwhoateahigh-fiberdiet.

HelptheHeartandCirculatorySystemFiber has also had positive effects in fighting heart disease, the number-onekiller of bothmen andwomen in theUnited States. Primarily, getting to andstaying at a desirableweight reduces one of the biggest risk factors for heartdisease.Butfiberalsocontributesinothermoreactiveways.Firstofall,ithelpstoreducecholesterollevels.Itdoesthisinseveralways.Oneisbyencouragingtheproductionofpropionicacidintheintestines,whichinhibitstheproductionof cholesterol. Secondly, it removes bile acids from the intestines. In order tomakemorebileacids,theliverrequirescholesterol,whichitremovesfromthebloodstream.Thebottomline…high-fiberdietshavereducedthebadkindofcholesterol,LDL,by10to15percent.

HelpControlBloodPressureAnotherwaythatfibercontributestoheartandoverallhealthisbyreducinghighbloodpressure.High-fiberdietshavebeen shown to reducebloodpressurebythree to seven points, enough to reduce the risk of heart disease by up to 9percent. Cholesterol reduction contributes to lower blood pressure. Fiber alsotendstowidenthearteries,reducingtheriskofblockage.

StrengthentheImmuneSystemFibercanhelptokeepyouhealthybystrengtheningyourimmunesystem.Otherdiets rely on drastic reductions of food intake. This often has the effect ofreducing thenumberandhealthofwhitebloodcells.Ahigh-fiberdiet,on theotherhand,has theoppositeeffect, strengthening thewhitebloodcells. Italsopromoteshealthbyincreasingbeneficialbacteriaintheintestines.

HelpFightDiabetesFinally, a high-fiber diet can reduce your risk of developing type 2 diabetes.Reducingyourweightisagainapositivethingforreducingtheriskofdiabetes;but it also helps in other ways. It slows the absorption of sugar into thebloodstream.Researchhasfoundthatahigh-fibermealcanreducebloodsugarlevels by as much as 28 percent. It also has been proven to improve insulinsensitivity,whichbetterenablesthebodytoprocesssugar.

HowDoesFiberWorkintheBody?Fiber provides its benefits through a complex series of actions in the body.Without getting into a lot a medical details (which I don’t really understandanyway),let’slookatafewofthem.

High-fiberfoodsrequireyoutoworkalittlemore.Ingeneral,theyaregoingtorequiremorechewing.Thisisgood,asitencouragesyoutoeatmoreslowly.Sinceittakesawhileforthebodytodeterminethatitisfull,thishappensearlierinthemealprocess,causingyoutoeatless.

In the stomach, high-fiber food also contributes to that full feeling. Fiberabsorbswater,making the stomach feelmore full. It also tends to stay in thestomachlonger,meaningthatyouwon’tfeelhungryassoon.

Intheintestines,fibertriggerstheproductionofchemicalsthatagaintellthebrain thatyouare full.Anadditionalbenefit is that fiber isnotabsorbed,so itrepresentscaloriesthatwillnotbestoredinthebody.

Fiber’s ability to reduce theblood sugar levelmeans thatyouwill feel lesshungryandfeelfewercravingsforhigh-caloriefoods.

HowMuchFiberShouldIEat?Sohowmuchfiberisenough?TheAmericanDieteticAssociationrecommendsbetween20and35grams.However, theaverage intake in theUnitedStates isonly 12 to 15 grams. The recommended amount for children under 18 isdetermined by adding five to a child’s age. For example, a 7-year-old childwould need 12 grams of fiber a day. The National Academy of Sciences’InstituteofMedicinegivesthefollowingdailyrecommendationsforadults:

•Men50andyounger—38grams•Men51andolder—30grams•Women50andyounger—25grams•Women51andolder—21grams

There’s good news and bad news there. The bad news is that unless you areconsciouslywatching your fiber intake, you probably aren’t getting nearly therecommendedamounts.Thegoodnewsisthatifyoudowatchwhatyoueat,itisn’tasdifficultasyouthinktoreachthem.

WhatAboutthePotentialProblemsI’veHeardAbout?Okay, to get right to the point,what doyou think aboutwhenyou thinkhighfiber?Beans.Andwhatdoyouthinkofwhenyouthinkofbeans?Gas.

It’s true that high-fiber foods can produce gas. It’s especially true if yousuddenly start eating lots of high-fiber foods. So there are a few things youshouldconsiderasyoustartaddingfibertoyourdiet.

•Startslowlyandbuildup.Ifyou’vebeeneating10gramsoffiberaday,don’tsuddenlyjumpto35grams.Addfiberalittleatatime,perhapsstartingwithbreakfast,thenlunch,andthendinner.

•Drinkmorewater.Fiberabsorbswaterinthedigestivetract.Soyou’llwanttomake sureyoudrinkplenty.Someexperts recommenddoublingyourwaterintakeuntilyouknowhowyourbodyisgoingtohandlethefiberincrease.

•Ifbeansorotherfoodscausegasproblems,takeanenzymeproductsuchasBeano. It actuallyworks to reduce theamountofgasbyhelpingyoubreakdownthestarchesthatcausethegaswhentheyaredigestedintheintestines.

•Ifcertainrawfoodscausegas,cookthem,whichmakesthemeasiertodigest.

HowThisBookCameAboutPerhapsthebestwaytostarttellingyouwhoIamisbytellingyouwhoI’mnot.I’mnotadoctor.I’mnotadietitian.I’mnotaprofessionalchef.WhatIamisanordinary person just like youwhohas some special dietary needs.What I amgoing to do is give you 500 recipes I have made for myself and my family,whichI thinkwillhelpyou increase theamountof fiber inyourdietandyourfamily’s.Manyofthemarethethingspeoplecookintheirownkitchensallthetimebutmodifiedtomakethemhealthierwithoutlosingtheflavor.

I’ve enjoyed cookingmost ofmy life. I guess I started seriously about thetimemymotherwentback toworkwhenIwas12orso. In thosedays itwassimple stuff like burgers and hot dogs and spaghetti. But the interest stayed.After Imarriedmywife,wegotpretty involved in some food-related stuff…growing vegetables in our garden, making bread and other baked goods, andcanningandjellymaking…thatkindof thing.Shealwayssaid thatmy“madchemist”cookingwasanoutgrowthofthetimeIspentincollegeasachemistrymajor,andshemightberight.

SomeofyoumayalreadyknowmefrommyLowSodiumCookingwebsiteand newsletter or frommy 500 Low-Sodium Recipes book. I started thinkingaboutlow-sodiumcookingafterbeingdiagnosedwithcongestiveheartfailurein1999. One of the first and biggest things I had to deal withwas the doctor’sinsistencethatIfollowalow-sodiumdiet—1200mgadayorless.Atfirst,likemanypeople,Ifounditeasiesttojustavoidthethingsthathadalotofsodiuminthem.ButIwasbored.AndIwasconvincedthattherehadtobeawaytocreatelow-sodiumversionsofthefoodsImissed.SoIlearnedallkindsofnewcookingthings. I researched where to get low-sodium substitutes for the things that Icouldn’thaveanymore,boughtcookbooks,andbasicallyredidmywholediet.

Along the way I learned some things. And I decided to try to share thisinformationwithotherswhomightbeinthesameposition.Istartedawebsite,www.lowsodiumcooking.com,tosharerecipesandinformation.Isentoutane-mailnewsletterwithrecipes thatnowhasmorethan17,000subscribers.AndIwrotemyfirstbook.

Along theway, I discovered that therewere other areas of the diet besidessodiumthatcontributetohearthealth.Ibegantoincorporatetheseintomydietalso. Some of those are detailed in my second book, 500 Low-CholesterolRecipes. But I also began to read more and more about the importance ofincreasing the fiber in your diet, not just for heart health, but also for all the

http://www.lowsodiumcooking.com

reasons listed earlier in this chapter. So our diet changed again, this time toincreasetheamountoffiber.Andthisbookisaresultofthatchange.

HowIstheNutritionalInformationCalculated?ThenutritionalinformationincludedwiththeserecipeswascalculatedusingtheAccuChefprogram. It calculates thevaluesusing the latestUSDepartment ofAgriculturestandardreferencenutritionaldatabase.I’vebeenusingthisprogramsinceIfirststartedtryingtofigureouthowmuchsodiumwasintherecipesI’vecreated.It’sinexpensive,easytouse,andhasanumberofreallyhandyfeatures.For instance, if I go in and change the nutrition figures for an ingredient, itremembersthosefigureswheneverIusethat ingredient.AccuChefisavailableonlinefromwww.accuchef.com.Theyofferafree-trialversionifyouwanttotryitout,andthefullversioncostslessthan$20US.

Of course, that implies that these figures are estimates. Every brand oftomatoes or any other product is a little different in nutritional content. ThesefigureswerecalculatedusingproductsthatIbuyhereinsouthernMaryland.Ifyou use a different brand, your nutrition figures may be different. Use thenutritional analysis as a guideline in determiningwhether a recipe is right foryourdiet.

http://www.accuchef.com

1HowDoIAddMoreFibertoMyDiet?

Nowthatwe’velookedatwhyaddingmorefibertoourdietisagoodidea,let’stakeaquicklookatthehow.Itisn’treallyasdifficultasyoumightthink.We’lllookat a few simple thingsyoucandowhenyougo to thegrocery store andthensomespecificrecommendationsfordifferentgroupsoffoodsthatarehighinfiber.

Thefirst thing todo is tobeawareof thefibercontentof foods.Becomealabelreader. Ifyouare juststartingout, takeanextrahourat thestorereadingnutritionlabelsandlookingat thefibercontent.Therereallyarea lotoffoodsout therewith fiber in them.Unlikewhen I first startedona low-sodiumdiet,youdon’thave tomakenearly everything fromscratch.Allyouneed todo ismake smart choices. And the things you pick don’t all have to have hugeamounts tohelpyouget toyourgoal.Sure, a servingofbeansmighthave15grams,butnoonewants toeatbeanseveryday.Butyoucanget thatsame15grams from two or three servings of vegetables or any of a number ofcombinations.

Justasanexample,hereareacoupleoflow-fiberorhigh-fiberchoices:•Puffedricecereal—0grams;shreddedwheat—5grams•Whitebread(suchasWonder)—0grams;lightwheatbread(suchasWonder)—5grams

•Regularpasta(suchasBarilla)—2grams;wholewheatpasta(suchasBarilla)—6grams

•Whiteflour—0grams;wholewheatpastryflour—3gramsThegreatnewsaboutthesechoicesisthatyou’llfindthehigher-fiberchoicealsotastesbetter,hasmoreflavor,andleavesyoufeelingmoresatisfied.

Eventhekindoficecreamyouchoosecanmakeadifference.BenandJerry’sSuperFudgeChunkhas2gramsoffiber!

Andofcourse,youshouldbelookingtoaddmorefoodsfromthefollowinggroupstoyourdiet.

LegumesBeans and other legumes are the poster child for high-fiber foods. A singleserving can provide 15 grams or more of fiber. They also have been proveneffectiveatkeepingyoufromfeelinghungrythelongestandhavebeenlinkedtoreducedriskofheartdisease,diabetes,andcertainkindsofcancer.

Ofcourse,asIsaid,youprobablywon’teatbeanseveryday,butyoushouldstrivefortwoorthreeservingsaweek.Andtherearelotsofwaystoincorporatelegumesintoyourdiet.Thisbookcontains70recipesthatfeaturejustlegumesandanumbermorewhere theyare includedas an ingredient alongwithotherhigh-fiberfoods.

Hereareafewsuggestionsforincludingmorelegumesinyourdiet:

• Use legumes as snacks. There are a number of recipes here for bean dips,spreads,andothersnackitems.True,mostofthemonlycontain2or3gramsoffiber,butcombinedwithahigh-fiberdipperlikefreshvegetablesorwholewheatpitachips,theycancontributequicklytoyourdailyfibergoal.

•Add them intoother recipes.Beans and chickpeasmake agreat addition tomanysoups,salads,anddisheslikericeorgrainsidedishes.You’llfindlotsofthosekindofrecipeshereinthechaptersfeaturingcombinations.

•Thinkof differentways to use them in dishes.True, you canmake chili orbaked beans, but there are also things like burritos, split pea soup, andmarinatedbeansalads.

Here are examples of the amount of fiber in a serving of a few commonlegumes:•Navybeans—19grams•Splitpeas—16grams•Lentils—16grams•Blackbeans—15grams•Limabeans—13grams•Kidneybeans—11grams•Black-eyedpeas—9grams

WholeGrainsWholegrainsareagreatsourceoffiberandonethat’seasyto includeinyourdiet.Youshouldeattwoorthreeservingsofwholegrainsaday.Wholegrainscontribute to that full feeling that keeps you from overeating and have beenshown toslow theabsorptionofsugar into theblood.Theyalsocontainmanyothermineralsandnutrientsthatareremovedfromprocessedgrains.

Herearesomewaystoincreasetheamountofwholegrainsinyourdiet:

•Usewholegrainbreadinsteadofwhitebread.Thisisasimplechoicetomakeandaneasyone.Today’sgrocerystoresofferanincrediblevarietyofwholegrainbreadstochoosefrom.

•Choosewholegrainpastasandrice.Thisisachangethatwe’vemadeinourdiet fairly recently. Inever reallypaidmuchattention towholegrainpasta,butnowIfindthatImuchprefertheflavortotheblandregularpasta.AndIgenerallyavoidedbrownricebecause it took longer tocook,even though Ipreferred the flavor of it also. But now there are quick-cooking andmicrowaveablevarietiesofbrownricethatmakeitaseasyaswhiterice.

•Choosehigh-fibercereals.Anumberofstudiesshowthatstartingthedaywithabowlofhigh-fibercerealisoneofthethingsthatismostpositivelylinkedwithweightloss.

•Consider alternativegrains.Rather than just pasta or rice or potatoes, thinkaboutmaindishesandsidedishesthatcontainbarley,bulgur,kasha,andothergrains.You’llfindanumberofrecipesinthisbookthatcontainthem.

Hereistheamountoffiberinacupofseveralkindsofwholegrains:•Wholewheatflour—18grams•Barley—13grams•Wholegrainpasta—4gramsormore,dependingonthebrand•Oats—4grams•Brownrice—3grams

FruitsandVegetablesFruits and vegetables offer a number of health benefits, and increased fiber isjust one of them. The five-serving-a-day goal has been well established andpublicized.Thatmay seem likea lot,butwhenyou start counting,you’ll findthatitisnotreallythatdifficulttoreach.Theyareagreatfoodvaluewhenyouaretryingtoloseweight,sincetheyprovideneededbulkwhilegenerallybeinglowincalories.

Inordertogetthemostfiberbenefitfromyourfruitsandvegetables,hereareafewtips:

•Eatwholefruitsandvegetablesasmuchaspossible.Theskincontainsmanynutrients,aswellasfiber.Andtheseedsinitemslikefreshtomatoesaddfiberthat’smissinginmanyprocessedtomatoproducts.

•Choosefreshfruitsandvegetablesoverfrozenorcannedifnecessary,chooseandfrozenovercanned.Themoreanitemisprocessed,themorelikelyitistohavehadthehealthfulnutrientsandfiberremovedandundesirablethingslikesaltadded.

•Don’t just thinkofsalads.True,saladsarealow-calorie,healthyadditiontoyourdiet.Buttheymaynotpackthefiberpunchthatothervegetableservingsdo.Lettuce, forexample, isnotoneof thebetter sourcesof fiber,generallycontaininglessthan1gramperserving.

Thefollowingistheamountoffiberina1-cupservingofsomecommonfruitsandvegetables:•Prunes—12grams•Avocado—10grams•Greenpeas—9grams•Raspberries—8grams•Pumpkinandwintersquash—6or7grams•Collardgreens—5grams•Potato,medium—5grams•Pear,medium—5grams•Apple,large—5grams•Corn—4grams•Greenbeans—4grams

•Asparagus—4grams•Bellpepper—3grams•Strawberries—3grams•Banana—3grams•Cabbage—3grams•Eggplant—2grams•Broccoli—2grams•Peaches—2grams•Pineapple—2grams

NutsandSeedsNuts and seeds provide a surprising amount of fiber in a small serving. Youshouldplanonseveralservingsaweek.

Herearesomesuggestionsforincludingmorenutsandseedsinyourdiet:

•Usethemassnacks.Unlikesnackitemslikechips,nutsprovideasignificantnutritionalbenefit.We’veincludedanumberofrecipesforsnackmixesandotherwaystoincorporatemorenutsintoyourdiet.

•Use themas toppingsandadditions.Nutsandseedscanbeaddedtosalads,usedtotopbakedgoods,andsprinkledovervegetablesandcasseroles.

Thefollowingshowstheamountoffiberinanounceofvariousnutsandseeds.•Almonds—3grams•Pistachios—3grams•Peanutbutter,chunky,3tablespoons—2grams•Sunflowerseeds—2grams•Peanuts—2grams•Sesameseeds,1tablespoon—1gram

OtherFiberSourcesThere are several other rather surprising sources of fiber. These aren’t whereyou’llgetthemajorityofyourfiber,butifyoucanpickupafewgramswhileindulginginsomethingyoulike,whynot?

•Coffee—Coffeecontainsbetween1gramperserving for filteredcoffeeanduptoalmost2gramsforinstantcoffee.

•Chocolate—Anounceofchocolatecandycontainsalmost2gramsoffiber.•Spices—Ateaspoonofspicemaycontainuptoagramoffiber. Inaddition,some spices like fennel, cayenne, cumin, and turmeric have been shown toimprovedigestionandreducegasandbloating.

AFewFinalThoughtsHopefullytheinformationinthischapterhasgottenyouthinkingaboutsomeofthewaysthatyoucanincreasetheamountoffiberinyourdiet.Therestofthisbookcontains500recipestohelpyoudojustthat.AsIsaidearlier,thereisnostrictmealplanorcountingofgramshere,justalotofrecipesthatmaycontainas littleasagramof fiberorasmuchas20grams. It’sup toyou topickandchoose,dependingonyourtastes,anddecidewhichoftheserecipeswillbebestforyou.

The book is organized by type of food and the source of fiber. We havesections on appetizers and snack foods, breakfast, main dishes, side dishes,bread, and desserts. Those sections have chapters with recipes containinglegumes, grains, fruits and vegetables, nuts, and combinations of those items.Notallsectionscontainallthecategories;therejustaren’tthatmanymaindisheswherenutsarethemainsourceoffiber.ButIfeltthisorganizationwouldletyoufocusonthetypesofrecipesyou’relookingfor.

Onefinalquestionthatmanypeopleaskwhentheystarttotrytoaddfibertotheirdietiswhethertheyshouldbetakingafibersupplement.Thesehavebeenheavilymarketed on television, and it seems like an easy fix. However,mostexperts recommendagainst it. In the firstplace,most supplementsdon’t reallyaddthatmuchfibertoyourdiet.Typicallytheycontain3to5grams,theamountthatyoucouldgetfromabananaorasliceofwholegrainbread.However,thefruitorthebreadalsocontainsanumberofothernutrientsthatthesupplementdoesn’t.Inthelongrun,you’llbebetteroffmakingsmartdietchoicesandeatingasmuchfoodaspossibleinitsnaturalstate.

2Appetizers,Snacks,andPartyFoods:Legumes

We’llstartourtripwithappetizersandsnackfoodsandbeginthatjourneywithlegumes.Thefirstthingthatprobablycomestomindisbeandip.Wehavefivedifferent bean dips, and you’ll also find dips and spreads using less commonlegumes such as black-eyed peas and chick peas. There are also a number ofother items like salsa, nachos, stuffed eggs and one of my new personalfavorites,roastedchickpeas.

CheddarBeanDipThissimpletomakehotbean-and-cheesedipisgreatwithtortillachipsorcrispywedgesofpitabreadandissuretobeahit.

½cup(115g)mayonnaise2cups(342g)cookedpintobeans,drainedandmashed1cup(115g)shreddedCheddarcheese4ounces(115g)choppedgreenchiles¼teaspoonTabascosauce

Stirallingredientsuntilwellmixed.Spoonintoasmallovenproofdish.Bakeat350°F(180°C,gasmark4)for30minutesoruntilbubbly.

Yield:12servings

Eachwith:32gwater;153calories(64%fromfat,14%fromprotein,22%fromcarb);5gprotein;11gtotalfat;3gsaturatedfat;3gmonounsaturatedfat;4gpolyunsaturatedfat;8gcarb;3gfiber;0gsugar;102mgphosphorus;97mgcalcium;1mgiron;159mgsodium;149mgpotassium;149IUvitaminA;36mgvitaminE;3mgvitaminC;15mgcholesterol

CowboyBeanDipThisvariationontheusuallayereddipiswithblackbeans.

15ounces(420g)blackbeans¼cup(40g)finelychoppedolives2tablespoons(28ml)limejuice¼teaspoongroundcumin½teaspoonfinelychoppedgarlicteaspoonblackpepper

8ounces(225g)creamcheese,softened¼cup(25g)slicedscallions

Drain and rinse the beans. Drain the chopped olives. Mix all the ingredientsexceptcreamcheeseandscallions.Coverandrefrigerateatleast2hours.Spreadcreamcheeseonservingplate.Spoonbeanmixtureevenlyovercreamcheese.Sprinklewithscallions.

Yield:12servings


HorseradishBeanDipHorseradish adds zip to this dip. It is good on toasted pita bread triangles ortortillachips.

¼cup(60g)mayonnaise¼cup(60ml)low-sodiumketchup¼cup(60g)picklerelish½cup(80g)choppedonion1tablespoonhorseradish1tablespoondrymustard1tablespoon(15ml)Worcestershiresauce1½cups(150g)cookedkidneybeans,drainedandmashed

Mixmayonnaiseandketchup.Mixinotheringredientsaddingkidneybeanslast.Refrigerate.

Yield:24servings


RedBeanDipThis isagreatbean-and-cheesedipthatnotonlytastesbetter thancommercialonesbutishealthiertoo.

2tablespoons(28ml)oliveoil½teaspooncrushedgarlic1cup(160g)finelychoppedonion1jalapeño,finelychopped1teaspoonchilipowder2cups(100g)cookedkidneybeans½cup(58g)shreddedCheddarcheese

Heat oil in a skillet. Add garlic, onion, jalapeño, and chili powder and cookgently4minutes.Drainkidneybeans,reservingjuice.Processbeansinablenderorfoodprocessortoapuree.Addtoonionmixtureandstirin2tablespoonsofreserved bean liquid; mix well. Stir in cheese. Cook gently about 2 minutes,stirring until cheese melts. If mixture becomes too thick, add a little morereservedbeanliquid.Spoonintoservingdishandservewarmwithtortillachips.

Yield:12servings


WhiteBeanDipThisistastyappetizerthatisgoodeitherwarmorcold.

1cup(208g)drynavybeans½cup(80g)choppedonion¾teaspoonmincedgarlic1tablespoon(15ml)Dijonmustard¼cup(25g)choppedscallions2tablespoons(28ml)limejuice1teaspoontarragon

Bring beans to a boil for 1minute and remove from heat to soak for 1 hour.Rinsewell.Addonionandcookbeansuntil tender, about1hour.Drainbeansand rinse well. In a food processor place mustard, scallions, lime juice, andtarragon.Pulsetocombine.Addbeansandblenduntilsmooth.

Yield:8servings


TIPThisisanicedipwithtortillachips.

HummusAtraditionalMiddleEasterndipmadewithchickpeas, this isasimpleversionthatdoesn’tincludetheusualtahinisesamebutter.Butdon’tmakethemistakeofthinkingthatitisshortonflavorbecauseit’snot.Toastedpitatrianglesaretheperfectdippersforthis.

2cups(328g)cookedchickpeas,drained1teaspooncumin½teaspoonmincedgarlic¼teaspooncayennepepper3tablespoons(45ml)lemonjuice1teaspoonsmokedpaprikacup(78ml)oliveoil

Thoroughly process all ingredients in a blender. Add additional cumin andcayennepeppertotaste.Sprinklewithpaprika;drizzleoliveoilontop.

Yield:16servings


Black-EyedPeaPâtéThisisespeciallygoodwithoneofthepitachipsrecipes,butitisalsogreatwithvegetabledippersortortillachips.

8ounces(225g)creamcheese,softened16ounces(455g)black-eyedpeas,drained½cup(80g)onion,quartered½teaspoonmincedgarlic½cup(130g)salsa1teaspoonTabascosauce3tablespoons(45ml)Worcestershiresauce2packetsunflavoredgelatin2tablespoons(30ml)coldwater¼cupmincedfreshparsley

Putcreamcheese,peas,onion,garlic,salsa,Tabasco,andWorcestershiresauceinfoodprocessorwithknifeblade.Processuntil smooth.Sprinklegelatinovercoldwater in small saucepan; let stand1minute.Cookover lowheat, stirringuntil dissolved. Add gelatin mixture to pea mixture. Spin again until wellblended.Spoonintoglasscasseroledish.Coverandchilluntilfirm.Unmoldandsprinklewithparsley.

Yield:20servings


SplitPeaSpreadThisunusual spread ismadewith splitpeasand isgoodon toastedwedgesofpitabread.

1cup(196g)cookedsplitpeas2tablespoons(27g)cottagecheese2tablespoonsgratedParmesancheese2tablespoons(28ml)oliveoil¼teaspoondriedbasil½teaspooncrushedgarlic

Aftercookedsplitpeashavecooled,mashthemup.Mixinotheringredientsandrefrigerate.

Yield:6servings


TexasCaviarBeingtastyandjustalittlespicy,thisdipistypicaloftheTexas/Louisianaarea.

2cups(342g)cookedblack-eyedpeas,drained1cup(100g)choppedscallions1cup(160g)choppedonion1cup(150g)choppedgreenbellpepper¼cup(34g)choppedjalapeñopepper2ounces(55g)choppedpimento8ounces(225ml)Italiandressing

Mixallingredientstogetherandchill.

Yield:20servings

Eachwith:40gwater;63calories(47%fromfat,11%fromprotein,42%fromcarb);2gprotein;3gtotalfat;1gsaturatedfat;1gmonounsaturatedfat;2gpolyunsaturatedfat;7gcarb;2gfiber;2gsugar;28mgphosphorus; 11 mg calcium; 1 mg iron; 190 mg sodium; 115 mg potassium; 179 IU vitamin A; 0 mgvitaminE;11mgvitaminC;0mgcholesterol

TIPServewithtortillachips.

ShortcutBlackBeanSalsaCombinecannedbeansandcannedsalsawithsomeextraspicesforaquickdipthat’smorethanthesumofitsparts.

1cup(172g)cookedblackbeans,drained12ounces(340g)salsa¼cupchoppedfreshcilantro¼teaspooncumin2tablespoons(28ml)limejuice

Roughly chop beans in food processor. Do not puree them. Stir in remainingingredients.Serveimmediatelyorrefrigerateovernight.Servewithcornchipsorrawvegetables.

Yield:20servings


Chickpea-StuffedEggsDefinately a healthier alternative to the usual deviled eggs, these have nocholesterolbutcontain2gramsoffiber.

7eggs,hardboiledandpeeled1cup(164g)cookedchickpeas,drained2tablespoons(30g)plainfat-freeyogurt1teaspoonDijonmustard½teaspoonmincedgarlic

Slice eggs in half and discard yolks. In food processor, combine all otheringredients.Spoonmixtureintoeggcavities.

Yield:7servings


SkilletNachosThisisgreatasanappetizer,servedrightfromtheskillet.Butitisalsogoodasameal,wrappedupinatortilla.

1pound(455g)groundbeef1cup(160g)choppedonion2cups(520g)salsa2cups(344g)cookedblackbeans,drained1teaspoonchilipowder1cup(180g)choppedtomato1avocado,seededanddiced½cup(50g)slicedblackolives1cup(115g)shreddedCheddarcheese1cup(230g)sourcream

Ina12-inch(30cm)skillet,brownbeefwithonion;drain.Addsalsa,beans,andchilipowder;bringtoaboil.Reduceheatandsimmeruncovered5minutes.Stirintomato,avocado,andolives;removefromheat.Sprinklewithcheese.Spoonsour creamonto center ofmeatmixture. Servewith tortilla chips and/or flourtortillas.

Yield:6servings


RoastedChickpeasThisisahealthy, tastysnackthat ishighinfiberandverylowinfat.Varytheseasoningsaccordingtoyourtaste.

4cups(656g)cookedchickpeas¼teaspooncayennepepper1teaspoongarlicpowder1teaspooncumin1teaspoonpaprika

Preheat oven to 400°F (200°C, gas mark 6). In a mesh strainer, gently rinsebeans.Drainonpapertowelsandgentlyrollthemdry.Lineabakingsheetwithaluminum foil and spread chick-peas evenly across sheet. Bake chickpeas,checkingat10-minute intervals.Whenchickpeasaredriedandcrunchy, about30to40minutes,removefromovenandspraywithanoliveoilcookingspray.Place spices in a plastic bowlwith a tight-fitting lid or resealable plastic bag.Addchickpeasandshaketocoat.Forbestresults,storeinanairtightcontainerintherefrigerator.

Yield:12servings


3Appetizers,Snacks,andPartyFoods:Grains

Wholegrainsnackandpartyfoodscanbeaquickwaytoaddafewextragramsoffibertoyourdailytotal.Ourwholewheatpitachipscontain2gramsoffiberand are a lot healthier than chips as a dipping option.We also have crackers,snackmixes, and a couple of tortilla roll-ups that you can slice and serve forsnacking.

CheeseCrispsTheselittlesnackstastegreateitherwarmfromtheovenorcold.However,thereusuallyaren’tanylefttoeatcoldwhenwemakethem.

1cup(120g)gratedCheddarcheese¼cup(55g)unsaltedbutter½cup(60g)wholewheatflour

Inlargebowl,combinethecheeseandbutter.Addtheflourandmixthoroughly.Roll intosmallballs.Place theballsonanbakingsheet sprayedwithnonstickvegetable oil spray and flatten.Bake at 400°F (200°C, gasmark6) for 5 to 8minutes.Donotlettheedgesgetbrowned.

Yield:12servings


WheatGermCrackersThese tasty little crackers are good without anything, but they also make ahealthydipperforanyofthedipsandspreadsinchapters3through6.

3cups(240g)quick-cookingoats2cups(240g)wholewheatpastryflour1cup(112g)wheatgerm3tablespoons(39g)sugar1cup(235ml)water¾cup(175ml)canolaoil

Mixdryingredientstogether.Addwaterandoil;stiruntilblended.Rolloutoninverted baking sheet. Score and prick with fork. Bake at 325°F (170°C, gasmark 3) for 30 minutes or until brown. This is enough for 2 baking sheets,approximately10×15inches(25×37cm)or11×16inches(27×40cm).

Yield:60servings


PitaChipsThesearesimpleandeasy.Makeyourownlow-fat,high-fiberchipsforsnackingordippinginabout5minutes.

2wholewheatpitas

Cut pita into triangles and then separate. Place on foil-covered baking sheet.Spray with nonstick vegetable oil spray; season if desired. Bake in 375°F(190°C,gasmark5)ovenuntilcrisp,about5minutes.Removeandcool.

Yield:4servings


Parmesan-GarlicPitaToastsUsetheseflavorfulpitacrispsforanyofthespreadsordipsinthebook.Orjustnibbleonthemforahealthier-than-usualsnackoption.

3tablespoons(42g)unsaltedbutter1teaspoonmincedgarlic½teaspoonblackpepper,freshground¼cup(25g)gratedParmesancheese2wholewheatpitas,cutinto8triangleseach

Melt butter; cook garlic in butter over low heat, stirring occasionally, for 5minutes. Brushmixture lightly on rough side of pita triangles.Arrange buttersideupin1layeronbakingsheet.SprinklepepperandParmesancheeseontop.Bakeinovenpreheatedto350°F(180°C,gasmark4)for12to15minutes,untilcrisp and light brown. Cool on racks and store in airtight container in a dryplace.

Yield:8servings

Eachwith:7gwater;95calories(51%fromfat,12%fromprotein,37%fromcarb);3gprotein;6gtotalfat;3gsaturatedfat;1gmonounsaturatedfat;0gpolyunsaturatedfat;9gcarb;1gfiber;0gsugar;54mgphosphorus; 40 mg calcium; 1 mg iron; 134mg sodium; 35 mg potassium; 147 IU vitamin A; 39 mgvitaminE;0mgvitaminC;14mgcholesterol

SpicyPitaDippersPepper and cumin give these pita triangles a southwestern flavor that goesparticularlywellwithbeandips.

½cup(112g)unsaltedbutter,melted2teaspoonslemonpepper2teaspoonsgroundcumin6wholewheatpitas,cutintotriangles

Tomakedippers,preheatthebroiler.Combinethemeltedbutter,lemonpepper,andcumininabowl.Dipthepitapiecesquicklyinthemixtureandthenplaceonabakingsheet.Broil2to4minutes,untilcrisp.Coolonarack.

Yield:12servings


WholeWheatHoneyMustardPretzelsThis was one of those extended work-in-progress things as I tried differentcombinationstogetthetasteIwanted.ThebreakthroughwasfindingthelargehardpretzelsinahoneywheatwithsesameseedsvarietyfromHarry’sPremiumSnacksatagourmetfoodstorenottoofaraway.Theyaregreattastingalone,buttheyalsomadeagreatbaseforthisrecipe.

¼cup(55g)unsaltedbutter2tablespoons(40g)honey¼cup(60ml)honeymustard½teaspoononionpowder¼teaspoonTabascosauce8ounces(225g)wholewheatpretzels,brokenup

Meltbutter inmicrowave.Stir inhoney,honeymustard,andspices.Pouroverpretzels and stir to coat evenly. Bake at 300°F (150°C, gas mark 2) for 30minutes, stirring every 10minutes. Cool onwaxed paper. Store in an airtightcontainer.

Yield:10servings


Ranch-StylePretzelsTheseareflavorfulpretzelsnackswiththetasteofranchdressing.

12ounces(340g)wholewheatpretzels,broken1packetHiddenValleyRanchorotherranchdressingmix1cup(235ml)oliveoil1teaspoonlemonpepper1teaspoondillweed1teaspoongarlicpowder

Mixallingredientsinlargebowlandtosstocoat.Spreadonbakingsheet.Don’tpreheatoven.Bakeat300°F(150°C,gasmark2)for20minutes,10minutesononesideandthenturnandbakeanother10minutes.

Yield:24servings


CajunPartyMixBecauseit’salittlespicierthansomepartymixes,thisonewilldefinitelyletyouknowthatyouareeatingit.

12ounces(340g)almonds6cups(180g)Crispixorotherhexagonalmultigraincereal1cup(45g)goldfish-shapedorothersmallcrackers¼cup(55g)unsaltedbutter1tablespoon(15ml)Worcestershiresauce½teaspoonpaprika½teaspoonthyme¼teaspoonblackpepper¼teaspoonTabascosauce

Preheat oven to 250°F (120°C, gasmark½). In a large shallow roasting pan,combine almonds, cereal, and goldfish crackers. Melt butter and stir inseasonings.Pourovermixtureand toss tocoat.Bake1hour, stirringevery20minutes.Spreadonpapertoweltocool.Storeinanairtightcontainer.

Yield:36servings


CurriedSnackMixThis is a savory version of the old favorite Chex mix, with curry powderdominating.

2cups(60g)roundtoastedoatcereal,suchasCheerios2cups(60g)squarewheatcereal,suchasWheatChex2cups(50g)squarericecereal,suchasRiceChex2cups(90g)pretzelsticks1½cupsbite-sizeshreddedwheatcereal1½teaspoonsonionpowder1teaspoongarlicpowder½tablespooncurrypowder1teaspoongroundceleryseeds1½tablespoons(22ml)Worcestershiresauce1teaspoonTabascosauce

Combine first 5 ingredients in large roasting pan. Spray thoroughly withnonstick vegetable oil spray.Combine remaining ingredients. Pour over cerealmixture,tossingtocoat.Bakeat250°F(120°C,gasmark½)for2hours,stirringandsprayingwithbutter-flavorednonstickcookingsprayevery15minutes.Coolandstoreinanairtightcontainer.

Yield:25servings


S’moreSnackMixThisisagreatidea.EveryonelikesS’mores,sowhynotasnackmixthatgivesyouthatflavorwheneveryouwantit?Andallyouhavetodoismixitup.

2cups(80g)honeygrahamscereal,suchasGoldenGrahams1cup(50g)miniaturemarshmallows1cup(145g)peanuts½cup(87.5g)chocolatechips½cup(75g)raisins

Combineallingredientsandmixthoroughly.

Yield:20servings


CaramelCornThis is an easier version than most for caramel corn, not requiring candythermometersandallthat.Butthetasteisjustasgood.

½cup(112g)unsaltedbutter1cup(225g)brownsugar¼cup(60ml)cornsyrup½teaspoonbakingsoda4quarts(128g)poppedpopcorn2cups(290g)peanuts

Cookbutter,brownsugar,andsyrup1½minutes;stirandcookanadditional2to3 minutes until at a rolling boil. Take off heat and add soda. Stir well. Pourmixture over popped corn and nuts in grocery sack and shake. Microwave 1minuteandshake;1minuteandshake;30secondsandshake;and30secondsandshake.Pourintopan,cool,andeat.

Yield:18servings


RockyRoadPopcornBarsThisisaneasymicrowaverecipefortastypopcorn-and-peanutbars.

¼cup(55g)unsaltedbutter2tablespoons(28g)shortening12ounces(340g)chocolatechips5cups(250g)miniaturemarshmallows¾cup(109g)peanuts6cups(48g)poppedpopcorn

Spraya9×12×2-inch (23×30×5cm)microwave-safedishwithnonstickvegetableoilspray.Setaside.Measureandmixbutter,shortening,andchocolatechips in bowl.Microwave uncovered on high (100%) until chips are softenedand mixture becomes smooth when stirred—about 2½ minutes. Stir inmarshmallows.Microwaveuncovereduntil they are almostmelted—15 to 20seconds.Stir inpeanutsandpopcornuntilevenlycoveredwithmixture.Whencool, press in pan with spoon. Refrigerate until firm—about 1 hour. Cut intosquares.

Yield:10servings


MexicanPinwheelsThesemakeagreatsnackorlunch.Youcanalsoslicethemabout¾inch(2cm)thickandserveasanappetizer.

1avocado,chopped3ounces(85g)creamcheese,softened6wholewheattortillas,6inch(15cm)4ounces(113g)shreddedMontereyJackcheese1ounce(28g)leaflettuce½cup(17g)alfalfasprouts½cup(130g)salsa

Combineavocadoandcreamcheese;blenddip.Spreadeachtortillaevenlywithavocadomixturetowithin½inch(1cm)ofedge.Arrangecheese,lettuce,andsproutsoveravocadomixture.Spoononsalsa.Rollupeachtortilla.Cutinhalfand secure with toothpicks. Serve immediately or wrap in plastic wrap andrefrigerate.

Yield:6servings


TortillaRoll-UpsThesetastylittletortillasnackshavejustenoughheattobeinteresting.

8wholewheattortillas8ounces(225g)creamcheese,softened4ounces(115g)blackolives,chopped4ounces(115g)dicedgreenchiles¼teaspoonTabascosauce

Cream together cream cheese, olives, chiles, and Tabasco sauce. Spreadapproximately2tablespoonsontoatortilla,rolljelly-rollfashion,rollinplasticwrap,andchill.Beforeservingcutinto3/8-inch-wide(1-cm)pieces.

Yield:16servings


4Appetizers,Snacks,andPartyFoods:VegetablesandFruits

Fruitsandvegetablesmakegreatsnacksjustastheyare.Eatinganappleorsomecarrotsticksprovidesallkindsofgoodnutritionalbenefits,fiberbeingjustoneofthem.Butwealsohavesomerecipeshereforotherwaystoincorporatefruitsand veggies into your snacking, including dips and some great vegetable andfruitnibbles.

ArtichokeDipThis is the kind of appetizer you can serve to anyone, without any questionsaboutwhatkindofdietyouareon.Italsoisgoodjustforthefamilywhenyouwantsomethingtonibbleon.

1cup(225g)low-fatmayonnaise½cup(50g)gratedParmesancheese¼teaspoonWorcestershiresauce¼teaspoongarlicpowder1canartichokehearts,chopped

Mixallingredientsbutartichokeheartsuntilwellblended.Addchoppedheartsandmix.Bakeat350°F(180°C,gasmark4)untillightlybrowned.

Yield:8servings


TIPSpreadwarmoncrackers.Recipecanbedoubled.

SpinachDipTrythiswithoneofourpitadippers.

8ounces(225g)creamcheese,softened2cups(300g)gratedMontereyJackcheese10ounces(280g)frozenspinach,thawedandsqueezeddry½cup(90g)finelychoppedpeeledtomato¾cup(120g)choppedonioncup(71ml)halfandhalf

1tablespoonfinelychoppedjalapeñopepper

Forthedip,beattogetherthecheeses,spinach,tomato,onion,half-and-half,andjalapeñosinamixingbowluntilverysmooth.Spreadinabuttereddishandbakeat 400°F (200°C, gas mark 6) for 20 to 25 minutes until bubbly. Serve hot,warm,oratroomtemperaturewithdippers.

Yield:10servings


CarrotCheeseBallCarrotsprovidethecolorandcrunchforthisdifferenttypeofappetizer.

1½cups(165g)shreddedcarrot8ounces(225g)creamcheese,softened2cups(225g)shreddedCheddarcheese½teaspoonmincedgarlic1teaspoonWorcestershiresauce½teaspoonTabascosauce3tablespoonschoppedfreshparsley½cup(55g)choppedpecans

Press shredded carrot between paper towels to remove excess moisture; setaside.CombinecreamcheeseandCheddarcheeseinamediumbowl;stirwell.Addcarrot,garlic,Worcestershiresauce,andTabascosauce;stirwell.Coverandchill 1hour.These ingredientsmayalsobe combined in a foodprocessor andmixed.Shapecheesemixtureintoaball;rollinparsleyandnuts.Wrapinwaxedpaperandchillatleast1hour.

Yield:24servings

Eachwith:17gwater;97calories(78%fromFat,15%fromprotein,6%fromcarb);4gprotein;9gtotalfat;5gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;2gcarb;1gfiber;1gsugar;76mgphosphorus; 92mg calcium; 0mg iron; 105mg sodium; 62mg potassium; 1625 IU vitaminA; 62mgvitaminE;2mgvitaminC;22mgcholesterol

VeggieDippersThisisreallynotarecipe,justareminderthatyoudon’thavetousecrackersorother such things fordipping.Mostof the recipes for dips and spreads in thisbookaregreatwithfreshvegetables.

1cup(116g)radishes1cup(71g)broccoliflorets1cup(150g)redbellpepper,cutinstrips1cup(150g)greenbellpepper,cutinstrips1cup(100g)greenbeans,steameduntilcrisp-tender1cup(70g)mushrooms

Arrangetheassortedrawvegetablesonaplatterandservewithdippingsauce.

Yield:6servings

Eachwith:103gwater;26calories(7%fromfat,21%fromprotein,72%fromcarb);2gprotein;0gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;6gcarb;2gfiber;2gsugar;40mgphosphorus; 22 mg calcium; 1 mg iron; 14 mg sodium; 255mg potassium; 1352 IU vitamin A; 0 mgvitaminE;69mgvitaminC;0mgcholesterol

AvocadoSalsaBecause it’s sort of a combination of salsa and guacamole, this dip is sure topleaseloversofboth.Ifyoulikeyoursalsahotter,addanotherjalapeñoorafewdropsofTabascosauce.

1avocado,peeledanddiced½cup(90g)choppedtomato½cup(80g)choppedredonion¼cup(38g)choppedgreenbellpepper1jalapeñopepper,finelychopped½teaspoonmincedgarlic2tablespoons(28ml)redwinevinegar1tablespoon(15ml)oliveoil

Combine thevegetables in amediumbowl.Mash thegarlic in a cupor smallbowl.Addthevinegarandoiltothegarlic.Pourthedressingoverthevegetablesandtosstocombinetheingredients.Servechilledoratroomtemperature.

Yield:4servings


PestoThismakesafairlytypicalpesto.

2cups(80g)packedfreshbasil3tablespoons(27g)pinenuts1teaspoonfinelymincedgarlic¼cup(25g)gratedParmesancheese½cup(120ml)oliveoil

Place basil leaves in small batches in food processor and whip until wellchopped (processabout¾cupata time).Addaboutone-thirdof thenutsandgarlicandblendagain.Addaboutone-thirdoftheParmesancheese;blendwhileslowlyaddingaboutone-thirdoftheoliveoil,stoppingtoscrapedownsidesofcontainer.Processbasilpestountilitformsathick,smoothpaste.Repeatuntilallingredientsareused;mixallbatchestogetherwell.Serveoverpasta.Basilpestokeepsintherefrigeratorfor1weekorforafewmonthsinthefreezer.

Yield:12servings

Eachwith:1gwater;115calories(82%fromfat,6%fromprotein,13%fromcarb);2gprotein;11gtotalfat;2gsaturatedfat;7gmonounsaturatedfat;2gpolyunsaturatedfat;4gcarb;2gfiber;0gsugar;52mgphosphorus; 140mg calcium; 3 mg iron; 30 mg sodium; 208mg potassium; 536 IU vitamin A; 2 mgvitaminE;4mgvitaminC;1mgcholesterol

BroccoliBitesThiscanbeservedasatastylittlesnackorasanicesidedish.

10ounces(280g)frozenbroccoli1cup(72g)stuffingmix½cup(50g)gratedParmesancheese3eggs,beaten4tablespoons(55g)unsaltedbutter,softened¼teaspoonblackpepper

Cookbroccoli according topackagedirections;drainwell. Inamediumbowl,combinecookedbroccoli,stuffingmix,cheese,eggs,butter,andpepper.Shapemixtureintosmallballs,about1inch(2.5cm).Freeze,wellcovered,foratleast3 hours. Preheat oven to 350°F (180°C, gas mark 4). Place frozen balls onbakingsheetcoatedwithnonstickvegetableoilspray.Bakeuntilbrown,about15minutes.

Yield:15servings


EggplantFingersFriedeggplantsnacksprovideabigfiberboost.

1eggplant½cup(120ml)canolaoil1cup(235ml)skimmilk1cup(120g)wholewheatflour1cup(115g)wholewheatbreadcrumbs

Peeleggplantandcut into½-inch(1-cm)strips.Heatoil to375°F(190°C,gasmark 5). Dip eggplant into milk, then flour, then milk again, and then breadcrumbs.Deep-fry and drain completely until no trace of oil appears on papertowel.

Yield:8servings


SpinachBallsYoucouldalsoservetheseasasidedish,buttheymakeagreatsnackorbuffetitem,oraspinachdipthatyoucancarrytoserve.

10ounces(280g)frozenspinach,thawedanddrained1cup(72g)stuffingmix,crushed½cup(50g)gratedParmesancheese3eggs,beaten¼cup(55g)unsaltedbutter,softenedteaspoonnutmeg

Placespinachonpapertowelsandsqueezeuntilbarelymoist.Combinespinachandnext5ingredientsinabowl.Mixwell.Shapeinto2½-inch(6cm)ballswithan ice cream scoop. Place on waxed paper-lined baking sheet. Cover andrefrigerate8hours.Tobake,placespinachballsonabakingsheetcoatedwithnonstick vegetable oil spray and bake at 350°F (180°C, gas mark 4) for 15minutesuntilhot.Drainonpapertowels.

Yield:20servings

Eachwith:20gwater;70calories(52%fromfat,18%fromprotein,29%fromcarb);3gprotein;4gtotalfat;2gsaturatedfat;1gmonounsaturatedfat;0gpolyunsaturatedfat;5gcarb;1gfiber;1gsugar;50mgphosphorus; 60mg calcium; 1mg iron; 154mg sodium; 72mg potassium; 1833 IU vitaminA; 34mgvitaminE;0mgvitaminC;44mgcholesterol

ZucchiniSticksSohealthyandcrunchy,thesebakedtreatsoffertasteandnutritionwithoutthefatofdeep-frying.

3mediumzucchini½cup(56g)wheatgerm½cup(55g)finelychoppedalmonds¼cup(25g)gratedParmesancheese2tablespoons(28g)unsaltedbutter,melted

Cuteachzucchini lengthwise into fourths, then lengthwise intohalves to formsticks. Cut each stick lengthwise into halves (each zucchinimakes 16 sticks).Mix wheat germ, almonds, and cheese in plastic bag. Roll about 8 zucchinisticks at a time in butter until evenly coated. Lift with fork. Shake sticks inwheatgerm.Layonanungreasedbakingsheet.Cookin350°F(180°C,gasmark4)ovenuntilcrispandtender,about15minutes.

Yield:6servings


MoreMarinatedVeggiesThisversionofmarinatedvegetablesisgoodonasalad,butifyoucutthemabitsmaller, it makes a great relish for sandwiches, similar to New Orleans’smuffaletta.

½teaspoonmincedgarlic½cup(120ml)vinegar½cup(120ml)oliveoil1teaspoonoregano½cup(35g)choppedmushrooms¼cup(25g)choppedblackolives¼cup(25g)choppedgreenolives½cup(82g)cookedchickpeas½cup(80g)choppedonion½cup(150g)choppedartichokehearts

Combinefirst4ingredients.Addanyoralloftheremainingingredients,cuttingraw vegetables into bite-size chunks and draining liquids from those in cans.Marinateupto24hours.

Yield:24servings


VeggieAntipastoThisisaneasyantipastoplatterfulloffreshveggies.

HerbMarinadecup(157ml)redwinevinegarcup(78ml)oliveoil

3dicedscallions1teaspoonbasil1teaspoonoregano½teaspoonblackpepper,freshground½teaspoonmincedgarlic2tablespoonsfreshcilantro

Vegetables8ounces(225g)mushrooms,sliced6ounces(170g)artichokehearts,halved1cup(130g)slicedcarrot1cup(150g)slicedredbellpepper1cup(100g)slicedcelery8ounces(225g)cherrytomatoes4ounces(115g)olives16ounces(455g)chickpeas

Mixallmarinadeingredientsinsaucepanandboilfor2or3minutes.Coolfor10minutesandpourovervegetablesinalargebowlthathasatight-fittingcover.Refrigerate covered for at least24hours. Invertbowl several timesduring the24-hourperiodtomakesurethatallvegetablesabsorbflavorfromthemarinade.

Yield:8servings

Eachwith:158gwater;203calories(50%fromfat,10%fromprotein,40%fromcarb);5gprotein;12gtotalfat;2gsaturatedfat;8gmonounsaturatedfat;2gpolyunsaturatedfat;21gcarb;6gfiber;2gsugar;105mgphosphorus;55mgcalcium;2mgiron;330mgsodium;445mgpotassium;3658IUvitaminA;0

mgvitaminE;35mgvitaminC;0mgcholesterol

TIPVarythedishbyusingyourfavoritevegetablesinplaceoforinadditiontothoselisted.

AntipastoonaSkewerThis is handy finger food for your next outdoor meal, much easier to carryaroundthanaplatefromatypicalantipastotray.

½teaspoonmincedgarlic1teaspoonblackpepper1teaspoonItalianseasoning1teaspoondrymustard½teaspooncrushedoreganocup(78ml)redwinevinegar

1cup(235ml)oliveoil8ounces(225g)mozzarellacheese,cutin½×¼×2-inch(1×0.5×5cm)sticks12slicessalami24cherrytomatoes24blackolives12mushrooms10ounces(283g)artichokehearts,cooked

Inatight-sealingcontainer,combineseasoningsandvinegar;shakewell.Addoilandshakeagainforabout30seconds.Pourmarinadeina13×9×2-inch(33×23×5cm)bakingdish.Wrapeachcheesestickinonesliceofsalami.Oneachof 12 skewers, thread tomato, olive, mushroom, salami and cheese, artichokeheart,olive,andtomato.Placeskewersinmarinade.Marinateinrefrigeratoratleast24hours,turningseveraltimestocoatallsides.

Yield:12servings


VegetableWrapThismakesagreat lunch. It’seasyandquick toput together, tastesgreat,andpacksalotofnutritionintonotmanycalories.

1cup(119g)slicedcucumber1cup(113g)slicedzucchini½cup(65g)slicedcarrot4ounces(115g)mushrooms,chopped¼cup(25g)choppedscallions½teaspoonmincedgarlic3ounces(85g)creamcheese4wholewheattortillas¼cup(65g)salsa

Combineallveggies.Spreadcreamcheeseontortilla.Spreadveggiesandsalsaovercreamcheese.Rollup.

Yield:4servings


SweetPotatoChipsThisisahigh-fiber,fat-freesnackthattastesgreat.

3sweetpotatoes½teaspooncumin½teaspoonchilipowder

Scrub sweet potatoes. Slice into very thin rounds. Spray baking sheet withnonstickvegetableoil spray.Lay roundson sheet and spray the tops.Place inpreheated 350°F (180°C, gas mark 4) oven and bake until crisp, about 10minutes.Sprinklewithspices.

Yield:6servings


TIPVarythespicestosuityourmood.

PineappleKabobsTrythesesweetgrilledpineapplewedgeswithgrilledhamorporkchops.

¼cup(85g)honey2tablespoons(28g)unsaltedbutter1teaspooncinnamon1pineapple

Combine honey, butter, and cinnamon. Pare and cut fresh pineapple into longwedges.Grillovermediumheat15minutes,bastingwithsauce.Turnfrequently.

Yield:4servings


FruitwithAmarettoCreamUse this recipe for those times when you are looking for something a littlefancierfordessert.

1½tablespoonsAmarettoliqueur2tablespoons(30g)packedbrownsugar½cup(115g)sourcream1cup(145g)strawberries,halved1cup(145g)blueberries1cup(150g)seedlessgreengrapes

Insmallmixingbowl,combineAmarettoandbrownsugar.Addsourcreamandmixwell.Prepareat least2hoursbefore serving.Stiroccasionally todissolvebrownsugar.Putfruitintosherbetglassesorsmallsoufflédishes.Drizzlewithsauce.

Yield:4servings

Eachwith:111gwater;134calories (32%fromfat,5%fromprotein,63%fromcarb);2gprotein;5gtotalfat;3gsaturatedfat;1gmonounsaturatedfat;0gpolyunsaturatedfat;21gcarb;2gfiber;17gsugar;49mgphosphorus;50mgcalcium;0mgiron;22mgsodium;195mgpotassium;196IUvitaminA;40mgvitaminE;27mgvitaminC;15mgcholesterol

BananaBitesThisisaquickwaytoaddcrunchandflavortobananas.

3cups(450g)slicedbanana6ounces(213g)orangejuiceconcentrate2cups(164g)granola

Cut bananas into bite-size pieces. Pour orange juice concentrate into mixingbowl.Spreadgranolaonbakingsheet.Dipbananabitsintotheorangejuice.Rollingranola.

Yield:6servings


5Appetizers,Snacks,andPartyFoods:Nuts

Our appetizer, snack, and party food section is actually the only one with awholechapteronnuts.Andwhynot?Therearelotsofgreatwaystoincludenutsinyoursnacking,fromdipsandspreadstosnackmixestocookies.

ChickenPecanPâtéThis is the kind of party food that will have everyone guessing about theingredients.Whattheywillbesureofisthattheylikeit.

2cups(280g)chicken,cooked8ounces(225g)creamcheese,cutintochunksandsoftened½teaspoonmincedgarlic1cup(110g)finelychoppedpecans6tablespoons(84g)mayonnaise4teaspoonsfreshdill

Combine chicken, cream cheese, and garlic with chopped pecans in foodprocessororblenderandblendjustuntilsmooth.Addmayonnaiseanddillandblend again. Form into a ball and arrange on a bed of lettuce. Sprinkle withadditionaldill.

Yield:24servings

Eachwith:13gwater;112calories(80%fromfat,16%fromprotein,4%fromcarb);5gprotein;10gtotalfat;3gsaturatedfat;4gmonounsaturatedfat;3gpolyunsaturatedfat;1gcarb;1gfiber;0gsugar;47mgphosphorus;16mgcalcium;0mg iron;58mgsodium;65mgpotassium;156 IUvitaminA;39mgvitaminE;0mgvitaminC;22mgcholesterol

TIPServewithwholegraincrackers.

OliveNutSpreadThiseasy-to-makespreadisgreatoneithercrackersorvegetables.

6ounces(170g)creamcheese,softened½cup(115g)mayonnaise½cup(55g)choppedpecans1cup(100g)slicedgreenolivesteaspoonblackpepper

Combineallingredients.Refrigerateforafewhoursuntilspreadingconsistency.Thiswillkeepforseveralweeksintherefrigerator.

Yield:16servings


RanchCheeseBallPowdereddressingmixmakesordinarycreamcheesespecial.

8ounces(225g)creamcheese1packetranchdressingmix(suchasHiddenValley)2cups(220g)brokenpecans

Softencreamcheeseand thenmix indressing.Shape intoballand thenroll inpecanpieces.Chillovernight.

Yield:16servings


HotPecanDipDriedbeefandtoastedpecansprovidetheflavorhere.

cup(74g)pecans,toasted2tablespoons(28g)unsaltedbutter8ounces(225g)creamcheese½cup(115g)sourcream¼teaspoongarlicpowder¼teaspoonblackpepper½cup(80g)gratedonion¼cup(38g)choppedgreenbellpepper3ounces(85g)choppeddriedbeef

Toast pecans in butter.Cream together remaining ingredients. Spread creamedmixtureinbuttered9-inch(23cm)pieplate.Topwithtoastedpecansandbake20minutesin350°F(180°C,gasmark4)oven.

Yield:12servings


PecanCheeseWafersThesesavorylittlepecanandcheesecrackersaregreattosnackonorasdippers.

½cup(112g)unsaltedbutter,softened2cups(225g)shreddedCheddarcheese1cup(110g)finelychoppedpecans1cup(120g)wholewheatpastryflour¼teaspooncayennepepper

Creambutterandcheese.Addpecans,flour,andcayenne.Mixwell.Forminto2rolls,1-inch(2.5cm)diameter.Wrapinplasticandrefrigerateseveralhoursorovernight. (This can also be frozen.) Slice rolls into thin rounds and place onbakingsheetcoatedwithnonstickvegetableoilspray.Bakeat350°F(180°C,gasmark4)for15minutesoruntiledgesbrownlightly.Removetoaracktocool.

Yield:40servings


MacadamiaCheeseCrispsThese savory little crackers have the added bonus ofmacadamia nuts. You’llfindithardtolimityourselftotherecommendedservingsize.

½cup(112g)unsaltedbutter¼pound(115g)gratedSwisscheese1egg1½cups(180g)wholewheatpastryflourcup(45g)choppedmacadamianuts

Preheat oven to 400°F (200°C, gas mark 6). Blend butter, cheese, and egg.Graduallyworkinflourandnuts.Moldintoaroll1½inches(4cm)indiameter.Wrap in waxed paper and chill until firm. Slice dough into ¼-inch (0.5 cm)slices.Placeon lightlybutteredbakingsheetandbakefor10 to15minutesoruntillightlybrowned.

Yield:18servings


BarbecuedNutsThesearenotyourusualnuts.Theflavorandspicinesscanbevarieddependingonwhatkindofbarbecuesauceyouuse.

4cups(580g)mixednuts1cup(250g)barbecuesauce2tablespoonsgratedParmesancheese

Heatovento300°F(150°C,gasmark2).Inmediumbowl,combinemixednutsandbarbecuesauce;stiruntilevenlycoated.Spreadonungreasedbakingsheet;sprinklewithParmesancheese.Bakeat350°F(180°C,gasmark4)for20to25minutesoruntilnutsaredry.Transfertowaxedpaper.Coolcompletely.Storeintightlycoveredcontainer.

Yield:16servings


SpicyPecansTabascoaddsalittleheattothesepecans.

2tablespoons(28g)unsaltedbutter½teaspoonsalt-freeseasoningblend(suchasMrs.Dash)teaspoonTabascosauce

1pound(455g)pecanhalves3tablespoons(45ml)Worcestershiresauce

Putbutter, seasoning,andTabascosauce in12×8×2-inch (30×20×5-cm)bakingdish.Place in300°F (150°C,gasmark2) ovenuntil buttermelts.Addpecans, stirring until all are coated with butter. Bake for about 15 minutes,stirringoccasionally.SprinklewithWorcestershiresauceandstiragain.Continuebakinganother10minutesuntilcrisp.

Yield:12servings


SpicyNutMixUnlikethecinnamon-sugarnutsinthischapter,thesearechilispiced,providingasavorysnack.

1¼cups(175g)cashews¾cup(109g)soynuts1cup(145g)sunflowerseeds2tablespoons(28ml)canolaoil1½teaspoonschilipowderteaspoongarlicpowder

1teaspoonWorcestershiresauce

Combine nuts and seeds in large bowl. Place oil, spices, and Worcestershiresauceincoveredcontainer.Coverandshake.Sprinkleovernutsandseeds.Tosstocoat.Spreadinbakingpan.Bake20minutesat300°F(150°C,gasmark2).Coolandstoreincoveredcontainersinrefrigerator.

Yield:16servings


PartyNutMixBasically a sweet and spicyvariationon the traditional cerealmix, thisone ismostlynuts.

8ounces(225g)dry-roastedpeanuts8ounces(225g)dry-roastedcashews6ounces(170g)almonds2cups(60g)squarewheatcereal,suchasWheatChex¼cup(55g)unsaltedbutter,melted1½tablespoons(22ml)soysauce1½tablespoons(22ml)Worcestershiresauce¼teaspoonTabascosauce1cup(145g)raisins

Combinefirst4ingredientsinalargebowl;stirwell.Combinebutter,soysauce,Worcestershiresauce,andTabasco;mixwellandpourovernutmixture,tossingtocoat.Spreadhalfofmixtureina15×10×1-inch(37×25×2.5cm)jelly-rollpan.Bakeat325°F(170°C,gasmark3)for15minutes;coolandplaceinalargebowl. Repeat with remaining mixture. Add raisins and stir well. Store in anairtightcontainer.

Yield:28servings


SugaredPecansThesearesweetandjustslightlyspicynuts.IcameupwiththerecipewhileonasearchtoduplicatethespicednutssoldatplacesliketheMarylandRenaissanceFestival.Theyaren’tquitethesame,butthey’recloserthanthebakedones.

¾cup(150g)sugar2teaspoonscinnamon¼cup(60ml)water2cups(220g)pecans

Mixsugarandcinnamon inpan.Pour inwater.Put innuts.Bring toboilovermediumheat;turnheatdownandsimmer,barelybubbling,20minutesoruntilsyrupdries.Placenutsonwaxedpaper.Cool.

Yield:12servings


HoneyNuttySnackKindofahealthierversionofpeanutbrittle,thisstartswithhoney-nutcerealfortasteaswellasnutrition.

1cup(225g)packedbrownsugar½cup(112g)unsaltedbutter,softened¼cup(60ml)lightcornsyrup½teaspoonbakingsoda6cups(180g)honey-nut-flavoredroundtoastedoatcereal,suchasHoneyNutCheerios1cup(145g)peanuts1cup(145g)raisins

Heatovento250°F(120°C,gasmark½).Coat2rectangularpans,13×9×2inches,(33×23×5cm)or1jelly-rollpan,15½×10½×1inch(37×25×2.5cm),withnonstickvegetableoilspray.Heatbrownsugar,butter,andcornsyrupin 2-quart (2-L) saucepan over medium heat, stirring constantly, until bubblyaroundedges.Cookuncovered,stirringoccasionally,2minuteslonger.Removefromheat; stir inbaking sodauntil foamyand light colored.Pourover cereal,peanuts, and raisins in 4-quart (4 L) bowl coated with nonstick vegetable oilspray;stiruntilmixtureiscoated.Spreadevenlyinpans.Bake15minutes;stir.Letstandjustuntilcool,about10minutes.Loosenmixturewithmetalspatula.Letstanduntilfirm,about30minutes.Breakintobite-sizepieces.

Yield:24servings


DateChewsThesearesweetlittletreatstonibbleon.

1cup(145g)cut-updates3teaspoonsflour1cup(110g)finelychoppedpecans½cup(100g)sugar2eggs1teaspoonvanillaextract

Combinedateswithflourandstir tocoat.Stirall ingredientsenough toblend.Place1teaspooneachinminimuffinpansthathavebeensprayedwithnonstickvegetableoilspray.Bakeat375°F(190°C,gasmark5)for12to15minutes.

Yield:32servings


MudballCookiesTheymaynotsoundtooappetizing,butwaituntilyoutastethem.

1cup(80g)quick-cookingoats½cup(55g)brokenpecans½cup(45g)instantcocoamix½cup(130g)peanutbutter½cup(170g)honey1cup(72g)grahamcrackercrumbs

Mixoats,nutpieces,andinstantcocoamixinalargebowl.Addpeanutbutterand honey.Mix everything in the bowl until it looks likemud. Place grahamcrackercrumbsonasheetofwaxedpaper.Take1teaspoonofcookiemixtureatatimeandrollinyourhandstomakeaball.Rollthecookieballsinthecrackercrumbsandplaceonapaperplateorbakingsheet.Storeintherefrigerator.

Yield:24servings


PeanutButterDipThisdipisjustperfectforappleslicesorcelery,butdon’tstopthere.You’llbesurprisedhowmanythingsitgoeswellwith.

½cup(130g)crunchypeanutbutter¼cup(85g)honey¼cup(60g)sourcream

Insmallbowl,combinepeanutbutter,honey,andsourcream;blendwell.Servewithfreshvegetablesorfruitdippers.Storeinrefrigerator.

Yield:8servings

Eachwith:8gwater;137calories(55%fromfat,11%fromprotein,34%fromcarb);4gprotein;9gtotalfat;2gsaturatedfat;4gmonounsaturatedfat;2gpolyunsaturatedfat;13gcarb;1gfiber;10gsugar;59mgphosphorus; 16mg calcium; 0mg iron; 82mg sodium; 135mgpotassium; 28 IUvitaminA; 8mgvitaminE;0mgvitaminC;3mgcholesterol

6Appetizers,Snacks,andPartyFoods:Combinations

Finallywewrapup theappetizerandsnacksectionwithrecipes thatcontainacombinationofingredients.Theyincludethingslikemoredipsandroll-ups,aswellassuchpopularitemsaspizzasandpopcornmixes.

BeanHominyDipThisseeminglyunusualcombinationworksverywell.

16ounceshominy16ounces(455g)navybeans4ounces(115g)cucumber1½cups(390g)salsa4ounces(115g)dicedgreenchiles1tablespoon(15ml)limejuice½teaspooncumin

Pureehominy,beans,andcucumberinfoodprocessoruntilsmooth.Putmixtureintobowlandaddremainingingredients.Heatandservewithtortillachips.

Yield:36servings


LayeredMiddleEasternDipServethisMiddleEasterndipwithpitabreadchips.

½cup(75g)tabbouleh¾cuphummus1cup(180g)choppedtomato½cup(80g)choppedonion¾cup(113g)fetacheese

Layer ingredients inglassbowlsoeach is½ to¾ inch(1 to2cm) thick: firsttabbouleh, then hummus, and then tomato-onionmix. Squeeze out extra juicebeforelayeringinthefetacheese.

Yield:12servings


TexasCheeseDipThisdip isa littleon the spicyside.Youcanaddordecrease the jalapeños tomakeitsuityourowndesiredheatlevel.

3ounces(85g)creamcheese,roomtemperature3ounces(85g)bluecheese,roomtemperature8ounces(225g)sourcream2½teaspoonsunflavoredgelatin¼cup(60ml)water2tablespoons(28ml)vinegar2jalapeñopeppers,minced1¼cups(138g)choppedtoastedpecans2ounces(55g)pimento,drainedandminced

Mixcheesesuntilsmoothwithsourcream.Addgelatinthathasbeensoftenedinwaterandheatedtodissolve.Addvinegarandletstanduntilslightlythickened.Addjalapeños,pecans,andpimento.Pourintomoldthathasbeensprayedwithnonstickvegetableoil sprayandchill.Servewithcrackers.Ritzcrackersareagoodchoice.Garnishwithfreshjalapeños,pimentos,orpecans.

Yield:12servings


DeviledNutBallThistastyspreadiskick-startedwithcanneddeviledham.

9ounces(252g)deviledham12ounces(340g)creamcheese,softened½cup(80g)crushedpineapple,drained3tablespoons(27g)mincedgreenbellpepper1teaspoonmincedonion¼teaspoonTabascosauce½cup(55g)choppedpecans½cup(30g)choppedfreshparsley

Inamediumbowl,mixtogetherhamandcreamcheese.Stir inpineapple,bellpepper, onion, and Tabasco sauce. Chill 2 to 3 hours. On waxed paper, formmixtureintoaballorlogandrollinpecansandparsleytocoatcompletely.Servewithcrackers.

Yield:16servings


Tuna-PecanBallTunaandveggiesmake thisdip justa littledifferent from theordinarycheeseball.

8ounces(225g)creamcheese,softened6½ounces(184g)whitealbacoretuna,drainedandflaked3tablespoons(27g)dicedgreenbellpepper3tablespoons(30g)dicedonion3tablespoons(24g)dicedcelery5pimento-stuffeddicedolives2teaspoonshorseradish½teaspoonTabascosauce½teaspoonWorcestershiresauce½cup(55g)choppedpecans

Combine all ingredients except pecans; stirwell. Shape into a ball; cover andchillatleast1hour.Rollinpecans;coverandchill.Servewithassortedcrackers.

Yield:16servings


BlackBeanTortillaPinwheelsWhileintendedasanappetizer,youcouldmakeamealofthisbynotcuttingitintoslices.

8ounces(225g)creamcheese,softened1cup(230g)sourcream1cup(115g)shreddedMontereyJackcheese¼cup(25g)pimento-stuffedolives¼cup(40g)choppedredonionteaspoongarlicpowder

2cups(344g)cookedblackbeans,drained6wholewheattortillas

Combinecreamcheeseandsourcream;mixuntilwellblended.StirinMontereyJackcheese,olives,onion,andgarlicpowder.Chill2hours.Spreadthinlayerofcreamcheesemixtureoneachtortilla.Pureebeansinfoodprocessororblender.Startinginmiddleoftortilla,spreadalayercoveringhalfoftortillawithbeans.Rollup tortilla tightly, startingwith end thathas thebeans.Chill.Cut into¾-inch(2cm)slices.Servewithsalsa.

Yield:20servings


NewYorkGoodwichRoll-UpsI’mnotsurewherethenamecomesfrom,butsomeonetoldmethat’swhatthisveggieroll-upiscalled.Whateveryoucallit,it’stastyandfilling.

½cup(80g)slicedonion2teaspoons(10ml)oliveoil1teaspoon(5ml)barbecuesauce2wholewheattortillas1tablespoonmayonnaise1cup(71g)broccoli,cutinfloretsandsteamed½cup(50g)cauliflower,cutinfloretsandsteamed2slicesdillpickle2tablespoonsgratedcarrot2tablespoonsgratedredcabbage2tablespoonsgratedyellowsquash½cup(28g)shreddedlettuce½cup(17g)alfalfasprouts2slicesavocado

Sautéonioninoiluntil itbegins tosoften.Addbarbecuesauceandsautéuntiltender. Inhotdryskillet,heat tortillas, turningfromoneside to theotheruntilsoft but not crisp. Place on large sheet of plastic wrap. Spread tortillas withmayonnaise.Addbroccoliinalinedowncenter.Addcauliflower,pickle,gratedvegetables, and a line of barbecued onions. Top with lettuce, sprouts, andavocado.Roll,crepestyle,aroundvegetables.Wraptightlyuntilreadytoserve.

Yield:2servings

Eachwith:258gwater;462calories(62%fromfat,7%fromprotein,31%fromcarb);8gprotein;34gtotal fat;5g saturated fat;19gmonounsaturated fat;7gpolyunsaturated fat;38gcarb;14g fiber;6gsugar; 181mg phosphorus; 106mg calcium; 3mg iron; 294mg sodium; 1076mg potassium; 2036 IUvitaminA;6mgvitaminE;75mgvitaminC;3mgcholesterol

SpinachRoll-UpsLikeaspinachsaladtotakewithyou,thesecolorfulroll-upshavespinachandbaconflavor.

10ounces(280g)frozenspinach½cup(115g)sourcream½cup(115g)mayonnaise2tablespoonsbaconbits3wholewheattortillas

Cookspinachanddrainwell.Mixsourcream,mayonnaise,andbaconbits.Mixincookedspinach.Equallydivideontopoftortillas.Spreadmixtureevenlyovereach tortilla.Rollupeach tortilla.Storeovernight in refrigerator.Slice into1-inch(2.5-cm)slices.

Yield:15servings


VegetableQuesadillasIf you have an indoor grill like theGeorge Foremanmodels, it is perfect formaking these quesadillas. If not, place them on a baking sheet in a 350°F(180°C,gasmark4)ovenuntilcrisp.Servethemwithsalsaandsourcream.

¼cup(55g)unsaltedbutter2½teaspoonschilipowder1teaspoonmincedgarlic1teaspoonoregano8ounces(225g)mushrooms,sliced1cup(150g)slicedgreenbellpeppercup(110g)finelychoppedonion

½cupchoppedfreshcilantro1½cups(175g)shreddedMontereyJackcheese2tablespoons(28ml)oliveoil16corntortillas,5½inch(14cm)

Melt the butter in a large skillet over medium-high heat. Add chili powder,garlic,andoreganoandsautéabout1minute.Addmushroomsandsautéuntiltender,about10minutes.Removefromheatandmixinthebellpepper,onion,andcilantro.Coolfor10minutesandthenmixinthecheese.Lightlybrushoilon one side of 8 of the tortillas. Divide vegetable mixture among tortillas,spreading to even thickness.Topwith the remaining8 tortillas andbrush topswith oil. Grill quesadillas until heated through and golden brown, about 3minutesperside.Cutintowedges(4to6)toserve.

Yield:12servings


VegetablePitaPocketsI just love itwhen things thataregoodforyoualso tastegreat.This isoneofthosethings.

1cup(71g)slicedbroccoli1cup(100g)slicedcauliflower1cup(130g)slicedcarrot½cup(80g)slicedonion1tablespoonunsaltedbutter1cup(180g)choppedtomato¼teaspoonoreganoleaves¼teaspoonbasilleaves1cup(110g)shreddedSwisscheese4wholewheatpitas

Sautébroccoli,cauliflower,carrot,andonion inbutter for3 to4minutesuntilcrisp and tender. Toss sautéed vegetables with tomato, oregano, basil, andcheese.Cutpitabreadinhalftoformtwohalf-circlepockets.Dividevegetablemixtureevenlyinallthepitahalves.

Yield:4servings


StuffedArtichokesWalnutsgivethisappetizerbothcrunchandextrafiber.

10ounces(280g)frozenspinach¼cup(30g)choppedwalnuts1cup(235ml)fat-freeevaporatedmilk½teaspooncrushedgarlic1canartichokebottoms,drainedandrinsed2tablespoons(30ml)lemonjuice¼cup(25g)gratedParmesancheese

Cook and drain spinach. Process spinach in blender with chopped walnuts,evaporatedmilk, and crushedgarlic until coarsely chopped.Arrange artichokebottoms in baking dish coatedwith nonstick vegetable oil spray.Drizzlewithlemonjuice.StuffwithspinachmixtureandtopwithParmesancheese.Bakeinovenat350°F(180°C,gasmark4)for20to25minutes.

Yield:4servings


VeggiePizzaBitesLike miniature pieces of pizza, these small wedges are sure to be a hit withnibblersofallages.

2teaspoonschoppedgarlic1cup(180g)slicedtomato2tablespoons(28ml)oliveoilteaspoonblackpepper

6ounces(170g)mozzarellacheese,sliced2wholewheattortillas2tablespoonsmincedfreshbasil½cup(50g)gratedParmesancheese

Inasmallbowl,placethegarlic,tomato,oliveoil,andpepper.Thoroughlycoatthetomatoes.Placethecheeseslicesoverthetortillas.Placethesoakedtomatoeson top.Sprinkleon thebasil andParmesancheese.Preheat theoven to350°F(180°C,gasmark4).Place the tortillasonabakingsheetandbake themfor8minutesoruntilthecheeseismelted.Cuteachpizzainto3wedges.

Yield:6servings


PizzaPitasPizzasnacksarealwaysahit.Andyoudon’thavetotellanyonethattheseareactuallygoodforthem.

1wholewheatpita2tablespoonspizzasauceteaspooncrusheddriedoregano

½cup(75g)slicedredbellpepper½cup(80g)slicedonion2ounces(56g)shreddedmozzarellacheese

Splitpitabreadroundinhalf,forming2thincircles.Spreadeachcirclewithhalfofthesauce.Sprinklehalfoftheoreganoovereach.Topeachcirclewithhalfofthe veggies and half of the cheese. Place pita bread halves on a baking sheet.Bakeina375°F(190°C,gasmark5)ovenfor8to10minutesoruntilcheeseisbubbly and edges of pita bread are crisp. Remove from baking sheet; coolslightly.

Yield:2servings


VeggieBarsThis makes both a pretty and a tasty appetizer. It’s light enough that peoplewon’tgetfilleduponit,soit’salsoagoodchoicebeforeameal.We’veusedittosatisfythefamilymunchieswhileroastbeefiscookingforNewYear’sdinner.

1packagecrescentrolls¼cup(60g)sourcream1tablespoon(15ml)ranchdressing8ounces(225g)creamcheese½cup(75g)finelychoppedgreenbellpepper½cup(80g)finelychoppedonion½cup(36g)finelychoppedbroccoli½cup(65g)finelychoppedcarrot½cup(50g)finelychoppedcauliflower¼cup(25g)finelychoppedblackolives½cup(35g)finelychoppedmushrooms½cup(58g)shreddedCheddarcheese

Carefullyunrollcrescentrollsandplacedoughin8×13-inch(20×33cm)pan.Gentlypressandshapetocoverbottom.Bakeat350°F(180°C,gasmark4)for8minutes. Let cool.Mix sour cream, dressing, and cream cheese. Spread oncooledcrust.Sprinkleremainingingredientsontop,coverwithplasticwrap,andpressvegetablesdownintocream.Chillfor3to4hours.Cutintobarsandserve.

Yield:16servings


Pecan-StuffedMushroomsThisappetizeralwaysdisappearsfast.Somethingaboutthecrunchofpecansjustmakesthesedifferentfromothermushrooms.

12largemushrooms2tablespoons(20g)choppedonion2tablespoons(28g)unsaltedbutter½cup(55g)choppedpecans½cup(60g)wholewheatbreadcrumbs1teaspoonlemonjuice

Washmushroomsgentlyincoolwaterorwipewithdampcloth.Removestemsandchop.Sautéonioninbutter;addchoppedstems,pecans,breadcrumbs,andlemon juice.Mixwell.Moundmushroom capswith stuffing. Broil 4minutesabout 4 inches (10 cm) fromheat or cook inmicrowave oven on 100 percentpower2to3minutesuntilheatedthrough.

Yield:12servings


PecanCrunchSnackThiseasy-to-makesnackmixisfullofnutsandcrunchycereal.

1cup(225g)unsaltedbutter1cup(225g)brownsugar8cupsminishreddedwheatcereal1pound(455g)pecans

Meltbutterandbrownsugar;boil2minutes.Placecerealandnutsintwo9×13-inch(23×33cm)cakepans.Pourbutter-sugarmixtureovercereal-nutsmixture.Bake at 375°F (190°C, gasmark 5) for 8minutes. Stir occasionally. Store incoveredcontainer.

Yield:20servings


FruitandNutPopcornThis sweetly spicedpopcorn-and-fruitmixture is perfectwith a glass of applecider.

2quarts(64g)poppedpopcorn1cup(86g)choppeddriedapples1cup(130g)choppeddriedapricots1cup(145g)raisins1cup(120g)coarselychoppedwalnuts¼teaspoonconfectioners’sugar1½teaspoonscinnamon½teaspoonnutmeg

In a large bowl, combine hot popcorn, fruits, and nuts. Combine sugar,cinnamon, and nutmeg. Sprinkle over popcorn mixture to coat. Store in anairtightcontainer.Thiswillkeepforupto3days.

Yield:12servings


CinnamonApplePopcornThisisanicesweettreattonibblewhileyouarewatchingtelevision.

1cup(86g)choppeddriedapples5cups(40g)poppedpopcorn1cup(55g)halvedpecans4tablespoons(55g)unsaltedbutter,melted1teaspooncinnamon¼teaspoonnutmeg2tablespoons(30g)brownsugar¼teaspoonvanillaextract

Preheat oven to 250°F (120°C, gasmark½). Place apples in a large shallowbakingpan.Bake20minutes.Removepan fromovenandstir inpopcornandpecans.Inasmallbowl,combineremainingingredients.Drizzlebuttermixtureover popcorn mixture, stirring well. Bake for 30 minutes, stirring every 10minutes.Pourontowaxedpapertocool.Storeinanairtightcontainer.

Yield:14servings


ApricotChewsThesesweetlittletreatsareperfectwhenyoujustwantalittlesomethingsweet.

2ounces(57g)creamcheese,softened1tablespoonconfectioners’sugar¼teaspoonvanillaextract8ounces(225g)driedapricots1tablespoonwheatgerm3tablespoons(27g)sliveredalmonds

Blendcreamcheese,confectioners’sugar,andvanillauntilsoftened.Placesmallamount ofmixture between two halves of apricots. Combinewheat germ andalmonds.Rollapricotsinmixture.Chillfor15minutes.

Yield:15servings


AppleNutDipThisisagreatdipforapples,pears,grapes,andotherfruit.Itisalsogoodasaspreadforraisinbreadorothersweetbreakfastbreads.

1cup(230g)sourcream8ounces(225g)creamcheese,softened¼teaspooncinnamon1cup(150g)shreddedapple½cup(55g)choppedpecans2tablespoons(30g)brownsugar

Beat sour cream, cream cheese, and cinnamon in medium bowl. Stir inremainingingredients.Chill.Servewithfruitdippers.

Yield:16servings


OrangeandNutSpreadThisisanicesweetfruitydiporspread.

1orange1cup(110g)brokenpecans2½cups(365g)raisins¾cup(175g)mayonnaise

Donotpeelorange.Quarterandseedorange.Inafoodprocessorbowl,processorangeandpecans,covered,untilfinelychopped.Addhalfoftheraisinsandallof the mayonnaise. Cover; process until raisins are chopped. Add remainingraisins;coverandprocessuntilfinelychopped.Transfertoacoveredcontainer;chill.

Yield:28servings


TIPToserve,spreadonorangeslices,celery,orcrackers.

7Breakfast:Grains

Breakfastisakeymealtogetyourdaystartedright,andgrainsareanaturalwaytodo that.Ofcourse,youcouldchoose thequickandeasysolutionofahigh-fibercereal.Butsometimesyouwantsomethingalittledifferent.AtleastIknowIdo.Inthischapterwehavesomewaystospiceupyourplainoldoatmeal,aswell as a variety of recipes for pancakes, waffles, scones, and homemadegranola.

BakedOatmealOkay,itseemslikeastrangeidea,butthisreallyworks.Whatyouendupwithisnotatall thesameas justmicrowavingyouroatmeal.Try itandsee if it’snotworththeeffort.

½cup(125g)applesauce¾cup(170g)brownsugar2eggs1cup(235ml)skimmilk3cups(240g)quick-cookingoats2teaspoonsbakingpowder½teaspooncinnamoncup(80g)choppedwalnuts

Combineapplesauce,sugar,eggs,andmilk;mixwell.Mixremainingingredientstogetherandthencombinewithfirstmixture.Bakeina9×13-inch(23×33cm)pan coatedwith nonstick vegetable oil spray for 30minutes at 350°F (180°C,gasmark4).Servewithhotmilk.

Yield:6servings


HomestylePancakeMixMakeupabatchofthismixandyou’llalwaysbereadytomakepancakesinaflash.

6cups(720g)wholewheatpastryflour1½cups(210g)cornmeal½cup(100g)sugar1½cups(102g)nonfatdrymilk2tablespoons(28g)bakingpowder

Combine all ingredients and store in tightly covered jar. To cook, add 1 cupwaterto1cupmix;uselesswaterifyouwantathickerpancake.Stironlyuntillumps disappear. Lightly coat a nonstick skillet or griddle with nonstickvegetable oil spray and preheat until drops of cold water bounce and sputter.Dropbattertodesiredsizeandcookuntilbubblesformandedgesbegintodry.Turnonlyonce.

Yield:16servings


MultigrainPancakesThese are great pancakes, thicker and full of much more flavor than regularones.Trythemwiththeappletoppinginchapter8.

1½cups(180g)wholewheatpastryflour¼cup(35g)cornmeal¼cup(20g)rolledoats2tablespoonsoatbran2tablespoonswheatgerm2tablespoons(18g)toastedwheatcereal,suchasWheatena1teaspoonbakingsoda½teaspoonbakingpowder1teaspoonvanillaextract1½cups(355ml)skimmilk2eggwhites

Mixalldryingredients.Addmilktomakebatter.Thickerbattermakesthickerpancakes.Setaside to rest forahalfanhour.Beateggwhitesuntil stiffpeaksform.Gentlyfoldintobatterafterithasrested.Spoonontomoderategriddleandcookuntilbubblesbreak.Turnandcookuntildone.Bakemoreslowlythanwithregularpancakesbecauseoftheheavybatter.

Yield:6servings


Cinnamon–OatBranPancakesThesearethekindofpancakesyouwantonasnowyday,warmandflavorful.The good news is they are also a lot better for you than the regular boringpancakes.

¾cup(75g)oatbran¾cup(90g)wholewheatpastryflour1tablespoonsugar½teaspoonbakingpowder½teaspooncinnamon¼teaspoonbakingsoda1¼cups(295ml)buttermilk1tablespoon(15ml)canolaoil½cup(55g)finelychoppedpecans

Inmediummixing bowl, combine dry ingredients. Set bowl aside. In a smallmixingbowl,combinebuttermilkandoil.Addtodry ingredients,stirringuntiljust combined.Stir inpecans.Cookonhotgriddle.Use¼cupbatter for eachpancake.

Yield:4servings


WholeWheatButtermilkPancakesThisisagreattasty,old-fashionedpancake.Itremindsmeofthekindofthingsmygrandmotherusedtomake.

1cup(120g)wholewheatpastryflour½teaspoonbakingsoda¼teaspooncinnamon1¼cups(295ml)buttermilk2eggs3tablespoons(45ml)canolaoil

Blenddry ingredients.Blendwet ingredientsexceptoil.Mix the twomixturestogether.Itwillbeslightlylumpy.Heatoilincast-ironskillet.Pourone-quarterof the batter into pan.When pancake bubbles, turn and cook 1 to 2 minutesmore.

Yield:4servings


CornmealPancakesAnother of those old-fashioned breakfast meals. Do you suppose that I keepsayingthatbecausepeopleatemorehealthyfoodinthegoodolddays?

1cup(235ml)boilingwater¾cup(105g)cornmeal1¼cups(295ml)buttermilk2eggs1cup(120g)wholewheatpastryflour1tablespoonbakingpowder¼teaspoonbakingsoda¼cup(60ml)canolaoil

Pourwater over cornmeal, stir until thick. Add buttermilk; beat in eggs.Mixflour,bakingpowder,andbakingsoda.Addtocornmealmixture.Stirincanolaoil.Bakeonhotgriddle.

Yield:7servings


Oven-BakedPancakeMix it up, stick it in the oven, and enjoy it. This makes a great weekendbreakfastchoice.

3eggs½cup(60g)wholewheatpastryflour½cup(120ml)skimmilk¼cup(55g)unsaltedbutter,divided2tablespoons(26g)sugar2tablespoons(18g)sliveredalmonds,toasted2tablespoons(30ml)lemonjuice

Beateggswithanelectricmixeratmediumspeeduntilwellblended.Graduallyadd flour, beating until smooth. Add milk and 2 tablespoons (28 g) meltedbutter; beat until batter is smooth. Pour batter into a 10-inch (25 cm) skilletcoatedwithnonstickvegetableoilspray.Bakeat400°F(200°C,gasmark6)for15minutesoruntilpancakeispuffedandgoldenbrown.Sprinklewithsugarandtoasted almonds. Combine remaining butter and lemon juice; heat until buttermelts.Serveoverhotpancake.

Yield:3servings


BakedPancakeThisisaGerman-stylepancake,bakedinonelargepanintheoven,thencutintoservingsizepieces.

1½cups(180g)wholewheatpastryflour1½cups(355ml)skimmilk4eggs,slightlybeaten¼cup(55g)unsaltedbutter1cup(170g)slicedstrawberries

Graduallyaddflourandmilktoeggs.Meltbutter in9×13-inch(23×33cm)pan.Pourbatterovermeltedbutter.Bakeat400°F(200°C,gasmark6)forabout30minutes.Servewithfreshslicedstrawberries.

Yield:4servings


WheatWafflesYou can certainly have these for breakfast, but we also like them for dinner,toppedwithsomethinglikechickenàlaking.

2cups(240g)wholewheatpastryflour4teaspoons(18g)bakingpowder2tablespoons(40g)honey1¾cups(410ml)skimmilk4tablespoons(60ml)canolaoil2eggs

Mixdry ingredients together.Stir inremainingingredients.For lighterwaffles,separate eggs. Beat egg whites and carefully fold in. Pour into a waffle ironcoatedwithnonstickvegetableoilspray.

Yield:8servings


OatmealWafflesThesegreatwafflesareeasytomake.Theydon’trequiretheseparatedeggsandbeatenwhitesthatmostwafflerecipescallfor.Thisandthewholegrainsmakethemalittlecrisperthansomewaffles,butthetasteiswonderful.

1½cups(180g)wholewheatpastryflour1cup(80g)quick-cookingoats1tablespoonbakingpowder1teaspooncinnamon2tablespoons(30g)brownsugar3tablespoons(42g)unsaltedbutter1½cups(355ml)skimmilk2eggs,slightlybeaten

Inlargebowl,mixalldryingredientstogetherandsetaside.Meltbutterandaddmilkandeggs.Mixwellandthenaddtoflourmixture.Stiruntilwellblended.Pourintoawaffleironcoatedwithnonstickvegetableoilspray.

Yield:5servings


BranApplesauceMuffinsMost people tend to think of bran muffins as something you need to forceyourselftoeat.Thesearenotlikethat.Theyaremoistandflavorful.

1¼cups(150g)wholewheatpastryflour¾cup(30g)branflakescereal,crushed½cup(100g)sugar1teaspoonbakingsoda1teaspooncinnamon½teaspoonnutmeg1cup(245g)applesauce½cup(120ml)canolaoil1teaspoonvanillaextract2eggs½cup(75g)raisins1tablespoonsugar½teaspooncinnamon

Heatovento400°F(200°C,gasmark6).Line12muffincupswithpaperbakingcups or spray with nonstick vegetable oil spray. Lightly spoon flour intomeasuringcup;leveloff.Inlargebowl,combineallingredientsexceptthesugarand cinnamon;mixwell. Spoon batter into preparedmuffin cups, filling two-thirdsfull.Insmallbowl,combinethesugarandcinnamon;sprinkleovertopofeachmuffin.Bakeat400°F(200°C,gasmark6) for15 to20minutesoruntiltoothpick inserted in center comes out clean. Immediately remove from pan.Servewarm.

Yield:12servings


OatBranMuffinsThesearesogoodyouwon’tguessthattheyaregoodforyou.

2¼cups(225g)oatbran1tablespoonbakingpowder¼cup(35g)raisins¼cup(28g)choppedpecans2eggs2tablespoons(28ml)oliveoil¼cup(85g)honey1¼cups(295ml)water

Preheat oven to 425°F (220°C, gas mark 7). Put dry ingredients, raisins, andpecansinmixingbowl.Beateggs,oliveoil,honey,andwater lightly.Addthismixturetodryingredientsandstiruntilmoistened.Linemuffinpanswithpaperlinersorspraywithnonstickvegetableoilsprayandfillabouthalffull.Bakefor15to17minutes.

Yield:12servings


TIPCoverwhencooled,astheydryquickly.

OrangeBranMuffinsThesearegood,moistbranmuffinswithjustahintoforangeflavor.

2½cups(300g)wholewheatpastryflour1tablespoonbakingsoda3cups(177g)raisinbrancereal½cup(100g)sugar1teaspooncinnamon1½tablespoonsorangepeel2cups(460g)plainfat-freeyogurt2eggs,beaten½cup(120ml)canolaoil

Inlargebowl,mixflourandbakingsoda.Addthecereal,sugar,cinnamon,andorangepeel,mixingwell.Brieflybutthoroughlymixinyogurt,beateneggs,andcooking oil. Spoon into muffin tins lined with paper liners or sprayed withnonstickvegetableoilspray.Bakefor20minutesina375°F(190°C,gasmark5)oven.

Yield:12servings


PastaFrittersThis isadifferent sortofuse for leftoverpasta.Wecalled thembreakfast,buttheycouldjustaseasilybeasidedishatdinner.

2cups(280g)leftoverspaghetti¼cup(25g)choppedscallions½cup(56g)shreddedzucchinicup(78ml)canolaoil

1egg1cup(120g)wholewheatpastryflourteaspoonblackpepper

1cup(235ml)water

About35minutesbeforeserving,coarselychopcookedspaghetti,choponions,and shred zucchini; set aside. In 12-inch (30-cm) skillet, over high heat, heatcanolaoiluntilveryhot.Meanwhilepreparebatter.Inmediumbowl,withwirewhiskorfork,mixegg,flour,pepper,andwater.Stirinspaghettimixture.Dropmixture intohotoil in skilletby¼cups into4moundsabout2 inches (5cm)apart.Withspatula,flatteneachtomake3-inch(7.5cm)pancake.Cookfrittersuntil golden brown on both sides; drain fritters on paper towels. Keepwarm.Repeatwithremainingmixture,addingmoreoiltoskilletifneeded.

Yield:6servings


CinnamonHoneySconesThese are sort of a free-form scone, rather than themore traditional wedges.Servewarmwith honey and butter to bring out the flavor of the scones evenmore.

1¾cups(220g)wholewheatpastryflour1½teaspoonsbakingpowder¼teaspooncinnamon6tablespoons(85g)unsaltedbutter,softened1tablespoon(20g)honey½cup(120ml)skimmilk1egg

Preheatoven to450°F(230°C,gasmark8).Linebakingsheetwithaluminumfoil. In a bowl, mix the flour, baking powder, and cinnamon with a woodenspoon.Workbutterintomixturebyhanduntilmixtureisyellow.Addhoneyandmilk,thenegg.Stirwithwoodenspoonuntilthoroughlymixed.Scoopspoonfulofdoughanddropontobakingsheet.Leave1inch(2.5cm)betweeneach.Bake15minutesoruntilgoldenbrown.Cool5minutes.

Yield:8servings


OatmealRaisinSconesI’velearnedtolikesconesinrecentyears.Thisversionnotonlytastesgreat,butitishealthytoo.

2cups(240g)wholewheatpastryflour3tablespoons(45g)brownsugar1teaspoonbakingpowder½teaspoonbakingsoda½cup(112g)unsaltedbutter,chilled1½cups(120g)rolledoats½cup(75g)raisins1cup(235ml)buttermilk2tablespoonscinnamon2tablespoons(26g)sugar

Preheat the oven to 375°F (190°C, gasmark 5).Combine flour, brown sugar,bakingpowder,andbakingsoda.Cutinbutteruntilthemixtureresemblescoarsecrumbs. Stir in oats and raisins.Add the buttermilk andmixwith a fork untildoughformsaball.Turnoutonlightlyflouredboardandknead6to8minutes.Patdoughinto½-inch(1cm)thickness.Cut8to10roundsorwedgesandplacethemonungreasedbakingsheet.Sprinklewithsugarandcinnamon.Bake20to25minutes.

Yield:10servings


WholeGrainSconesThemorningswehavetheseforbreakfast,Iforgomyusualcoffeeforacupoftea.

1egg½cup(100g)sugar5tablespoons(75ml)canolaoilteaspoonlemonpeel

½cup(40g)rolledoats¼cup(25g)wheatbran1½cups(180g)wholewheatpastryflour2tablespoonspoppyseeds1tablespoonbakingpowder½teaspooncinnamon½cup(120ml)skimmilk

LemonTopping3tablespoons(45ml)lemonjuice¼cup(25g)confectioners’sugar

Preheat oven to 375°F (190°C, gas mark 5). Whisk the egg, sugar, and oiltogetherinabowl.Mixthelemonpeelandallofthedryingredientstogetherina separate bowl and stir with a wooden spoon until all of them are evenlydispersedthroughout.Slowlyaddthedryingredientsintotheegg,sugar,andoil,andmixtocreateathickdough.Addthemilkandmixwell.Coatabakingsheetwithnonstickvegetableoilspray.Scoopuptablespoonsofthedoughanddropthemonebyone inmoundsonto thebakingsheet, leaving2 inches (5cm)ofspacebetween.Bakefor15 to20minutes, justuntil thecrust isbarelygoldenbrownandthedoughisdry.Removefromtheovenandletcoolfor10minutes.With a fork, mix the lemon topping ingredients until the sugar is completelymeldedin.Drizzle1tablespoonevereachscone.

Yield:10servings

GranolaSomehealthycerealsareavailableifyouarecarefulaboutreadingtheingredientlabels.Butitwouldbehardtofindonehealthierortastierthanthishomemadegranola.

6cups(480g)rolledoats6cupsrolledwheat2cups(290g)sunflowerseeds4ounces(113g)sesameseeds2cups(190g)peanuts3cups(255g)coconut1cup(112g)wheatgerm1½cups(355ml)canolaoil1cup(340g)honey½cup(170g)molasses1tablespoon(15ml)vanillaextract1cup(145g)raisins

Mix all dry ingredients together in large bowl. Put aside.Heat the oil, honey,molasses,andvanillatogetherandmixwithdryingredients.Spreadmixtureonbakingsheets.Bakeat350°F(180°C,gasmark4)for30to40minutesoruntillightbrown.Stirfrequentlytobrownevenly.Removefromovenandaddraisinsoranyotherdriedfruit.

Yield:30servings


ToastyNutGranolaThisisgreatbothasasnackorbreakfastcereal.

6cups(480g)rolledoats1cup(110g)choppedpecans¾cup(84g)wheatgerm½cup(115g)firmlypackedbrownsugar½cup(40g)shreddedcoconut½cup(72g)sesameseeds½cup(120ml)canolaoil½cup(170g)honey1½teaspoonsvanillaextract

Toastoatsina9×13-inch(23×33cm)panat350°F(180°C,gasmark4)for10minutes.Combine remaining ingredients in a largebowl and add toastedoats.Bakeon2bakingsheetsat350°F(180°C,gasmark4)for20to25minutes.Stirwhencoolandstoreinrefrigerator.

Yield:28servings


BreakfastBarsThese contain a little more nutrition than commercial granola bars and areequallygoodforabreakfastontherun.

1cup(80g)quick-cookingoats½cup(60g)wholewheatflour½cup(58g)crunchywheat-barleycereal,suchasGrape-Nuts½teaspooncinnamon1egg¼cup(60g)applesauce¼cup(85g)honey3tablespoons(45g)brownsugar2tablespoons(28ml)canolaoil¼cup(36g)sunflowerseeds,unsalted¼cup(30g)choppedwalnuts7ounces(198g)driedfruit

Preheatovento325°F(170°C,gasmark3).Linea9-inch(23cm)squarebakingpanwith aluminum foil. Spray the foilwith nonstick vegetable oil spray. In alarge bowl, stir together the oats, flour, cereal, and cinnamon. Add the egg,applesauce,honey,brownsugar,andoil.Mixwell.Stir inthesunflowerseeds,walnuts, and dried fruit. Spreadmixture evenly in the prepared pan. Bake 30minutesoruntil firmand lightlybrownedaround theedges.Let cool.Use thefoiltoliftfromthepan.Cutintobarsandstoreintherefrigerator.

Yield:12servings


WholeWheatCoffeeCakeThisisanicewholewheatcoffeecakewithacrunchyfilling.

1¾cups(210g)wholewheatpastryflour1teaspoonbakingpowder1teaspoonbakingsoda½cup(112g)unsaltedbutter,softenedcup(133g)sugar

2eggs1teaspoonvanillaextract1cup(230g)sourcream

BranNutFillingcup(75g)packedbrownsugar

½cupbranflakes(20g)cereal½cup(60g)choppedwalnuts1teaspooncinnamon

Mixflour,bakingpowder,andbakingsoda;setaside.Inlargebowlbeatbutter,sugar, eggs, andvanilla until light and fluffy.At low speed stir in sour creamalternately with flour mixture until blended. To make the bran nut filling,combine all filling ingredients in a small bowl. To assemble the cake, spreadone-thirdofthesourcreammixtureina9-inch(23cm)squarepancoatedwithnonstick vegetable oil spray. Sprinkle on about½ cup filling.Repeat layeringtwice.Bakeinpreheated350°F(180°C,gasmark4)ovenfor30to45minutes.Coolslightly.

Yield:12servings


CrunchyBreakfastToppingYoucansprinklethisoveroatmeal,toast,freshfruit,yogurt,pancakes,waffles,orFrenchtoast.

¼cup(55g)unsaltedbutter1¼cups(140g)wheatgerm½cup(115g)packedbrownsugar½cup(47g)groundalmonds1tablespoongratedorangepeel½teaspooncinnamon

Meltbutterina9×13-inch(23×33cm)bakingpaninovenabout4minutes.Add remaining ingredients andmixwell.Bake10 to12minutesoruntildeepgoldenbrown.Stir.Coolandstoreintherefrigeratorforupto3months.

Yield:12servings


8Breakfast:VegetablesandFruits

Vegetablesandfruitsareanothernaturalchoiceforbreakfast.Youcanaddthemtoomelets,pancakes,andquiches.Youcanhavefruitinavarietyofways.Andyou canmake smoothies and shakes, giving breakfast options that are packedwithfiberandothergoodthings.

FrittataThisfrittatacookscompletelyintheoven.It’sgreatforbreakfastordinner.

¼cup(60ml)oliveoil2bakingpotatoes,peeledandthinlysliced1cup(160g)thinlyslicedonion2cups(226g)thinlyslicedzucchini1cup(150g)redbellpepper,cutin½-inch(1-cm)cubes1cup(150g)greenbellpepper,cutin½-inch(1-cm)cubes12eggs2tablespoonschoppedfreshparsley

Preheatovento450°F(230°C,gasmark8).Pouroilinto12-inch(30cm)squareor round baking dish.Heat oil in oven for 5minutes and then remove. Placepotatoesandonionoverbottomofdishandbakeuntilpotatoesare just tender,20minutes.Arrangezucchini slicesoverpotatoesandonionand thensprinklepeppers over all. Beat eggs and season with salt and pepper. Add choppedparsleytoeggs.Poureggsovervegetables.Bakeuntileggsaresetandsidesare“puffy,” about25minutes.Top shouldbegoldenbrown.Servehotor at roomtemperature.

Yield:6servings


CinnamonAppleOmeletThisisadifferentversionofanomelet.Irememberyearsagotherewereoftenrecipes for omelets with jelly or other sweet fillings, but you don’t see themmuchanymore.Thisonemakesmethinktheyarestillagoodidea.

1tablespoonunsaltedbutter,divided1apple,peeledandslicedthin½teaspooncinnamon1tablespoon(15g)brownsugar3eggs1tablespooncream1tablespoonsourcream

Melt 2 teaspoons butter in a skillet. Add apple, cinnamon, and brown sugar.Sautéuntiltender.Pourintoabowlandsetaside.Cleanskillet.Whipeggsandcream until fluffy; set aside. Melt remaining butter and pour in egg mixture.Cookasyouwouldforanomelet.Wheneggsarereadytoflip,turnthem.Addthesourcreamtothecenteroftheeggsandtopthatwiththeapplemixture.Folditontoaplate.

Yield:2servings


ZucchiniPancakesThesemakeagreatsidedishwithalmostanykindofmeat,butIhavetoadmittohavingthemforbreakfastatimeortwoalso.Maybethat’sjustbecauseIgetdesperatewhenthegardenisreallyproducingzucchini.

4cups(452g)shreddedzucchini4eggs½cup(62g)flourteaspoonblackpepper

¼teaspoongarlicpowder¼cupchoppedfreshparsley3tablespoons(45ml)canolaoil

Washzucchiniandtrimtheends.Grateorgrindintoabowl.Squeezedry.Inabowl, combine the zucchini and all the other ingredients except the oil. (Ifmixtureisthin,addmoreflour.)Heattheoilinaheavyskilletovermediumheat.Dropzucchinimixturebyheapingtablespoonsintohotoil.Flattenthemalittleand fryuntil goldenbrownonbottom.Turn andbrown second side.Drainonpapertowels.

Yield:6servings


SpinachQuicheThisversatiledishcanworkforbreakfast,lunch,ordinner.

8sliceslow-sodiumbacon1cup(160g)choppedonion4eggs,beaten1cup(235ml)lightcream1cup(235ml)skimmilk1tablespoonflourteaspoonnutmeg

12ounces(340g)frozenspinach,thawedandchopped4ounces(115g)mushrooms,sliced1cup(115g)shreddedMontereyJackcheese1cup(115g)shreddedCheddarcheese1preparedpiecrust

Cook together bacon and onion.Crumble bacon.Mix all ingredients together.Placepiecrustintopiepan.Pouringredientsintopiecrust.Bakeat325°F(170°C,gasmark3)for50minutes.Letstand10minutesbeforeserving.

Yield:8servings


SpinachPieThissidedishgoesgreatwithchicken,turkey,orbeef.

10ounces(280g)frozenspinach6eggs,stirred2cups(450g)cottagecheese¼cup(55g)unsaltedbutter,melted6tablespoons(48g)flour10ounces(283g)Cheddarcheese,cutintocubes

Preheatovento350°F(180°C,gasmark4).Cookspinachaccordingtopackagedirections;drainthoroughlyandsqueezedry.Mixallingredientstogetherina9×13-inch(23×33cm)pan.Bakefor1hour.

Yield:6servings


BakedStuffedPeachesThecoconut-almondflavorofmacaroonsjustseemstogowithpeaches.Soherewecombinethetwoinatreatthatcanbeadessertaswellasbreakfast.

6peaches,peeledandhalved½cup(100g)sugar½pound(225g)macaroons,crushed(about2cupscrumbs)4eggyolks

Scoopout about1 teaspoonof thecenterpulpof eachpeachhalf.Mashpulp;mixwith sugar,macarooncrumbs, andeggyolks.Placehalves close together,cut side up, in a baking dish about 8 × 12 inches (20 × 30 cm) coated withnonstickvegetableoilspray.Spoonmacaroonmixtureintocenterofeach.Bakeinaslow300°F(150°C,gasmark2)ovenfor30minutesoruntilpeachesaretender.

Yield:6servings


TIPServe these stuffed peaches warm. You might offer cream for those whodon’tcountcalories.

LatkesYoudon’tneedtobeJewishtoenjoythese.

4potatoes1tablespoonfinelychoppedonion1egg½cup(60g)breadcrumbs2tablespoons(28ml)canolaoil

Peelandgratepotatoes.Squeezeinakitchentoweltoremoveexcessmoisture.Mixallingredientstogether.Heatoilinheavyskillet.Dropbatterontohotskilletin ¼-cup measures and flatten with fork into pancakes. Cook until browned.Turnoverandfinishcooking.

Yield:4servings


TIPServewithbutter,sourcream,orapplesauce.

OatBakedAppleStick these in the oven before dinner and by the time you are finished you’llhaveagreatdessertwaitingforyou.Orhavethemforbreakfast,asweliketodoonaweekend.

4ounces(113g)Cheddarcheese,divided3tablespoonsquick-cookingoats2tablespoons(30g)brownsugar1tablespoonoatbran1tablespooncoarselychoppedpecans1tablespoonraisins¼teaspooncinnamon4apples,cored½cup(120ml)coldwater

Preheatovento375°F(190°C,gasmark5).Cuthalfofcheeseintosmallcubes;shredremainder.Mixcheesecubes,oats,brownsugar,oatbran,pecans,raisins,andcinnamonuntilwellblended.Placebakingapplesin8-inch(20cm)squarepan;fillwithoatmixture.Pourwaterinbottomofpan.Coverwithfoil;bake30minutes.Uncoverandcontinuebaking15minutesoruntiltender.Sprinklewithshreddedcheese.Continuebakinguntilcheeseismelted.

Yield:4servings


PineappleBoatsWeliketheseforbreakfast,buttheywouldmakeagreatluncheondish,orevena full dinner, perfect for those hot summer eveningswhenyou don’t feel likecooking.

2pineapples4kiwifruits1cup(150g)seedlessgreengrapes2cups(300g)slicedbanana¼cup(60g)packedbrownsugar1teaspoonpoppyseeds½pound(225g)ham,thinlysliced¼pound(115g)Swisscheese

Slice pineapple lengthwise in half, crown to stem. Leave leafy crown on.Removetoughcore.Loosenfruitbycuttingtorind;cutinbite-sizepieces.Placein largebowl.Peelkiwifruit andbananasandslice intowedges.Cutgrapes inhalfandaddallotherfruittopineapple.Tosswithbrownsugarandpoppyseeds.Linepineappleshellswithham.Spooninfruitmixture.DiceSwisscheeseandtuckamongfruit.

Yield:4servings


BreakfastCitrusCupsItmaybequickandeasy,butthecitrusandgrapecombinationandtheadditionofthealmondsmakeitalittlemorethanjustgrapefruitandoranges.

4grapefruits2cups(300g)seedlessgreengrapes2oranges,sectioned¼cup(27g)sliveredalmonds,toasted

Cut grapefruits in half. Remove sections andmembrane, leaving shells intact.Combinegrapefruitsections,grapes,andoranges;mixlightly.Chill.Addnutstofruitmixturejustbeforeserving.Spoonfruitmixtureontograpefruitshells.

Yield:8servings


AppleandBananaFrittersAsearchforsomethingforbreakfast thatwoulduseupsomeoverripebananaswas rewarded with the this recipe. They are incredibly light and very tasty.Sprinklewithconfectioners’ sugarordip inhoney ifyoudon’tmindaddingafewmorecaloriestotheonestheyalreadyhave.

1cup(120g)wholewheatpastryflour1tablespoonsugar1tablespoonbakingpowder½cup(120ml)skimmilk1egg1tablespoon(15ml)canolaoil½cup(75g)choppedbanana½cup(62g)choppedapple½teaspoonnutmeg

Stir together flour, sugar, andbakingpowder.Combine themilk, egg, andoil.Add banana, apple, and nutmeg. Stir into dry ingredients, stirring until justmoistened.Dropby tablespoons into hot oil. Fry for 2 to 3minutes on a sideuntilgoldenbrown.Drain.

Yield:4servings


FruitwithOrangeCreamDipThisisanicedipwithfruitforapartyorcompany,butitwouldn’tbeabadideatohaveitforbreakfastalsosinceit’sgotsomanygoodthingsforyou.

1cup(230g)sourcream2tablespoons(30g)firmlypackedbrownsugar1tablespoon(15ml)orangejuice1teaspoonorangepeel1cup(165g)pineapplechunks1cup(195g)orangesections1cup(177g)slicedkiwifruit1cup(145g)strawberries

Inmedium-size serving bowl, stir together all ingredients except fruit. Cover;refrigerateatleast2hours.Servewithskeweredfreshfruitfordipping.

Yield:6servings


FruitSauceThis is a simple, uncooked fruit sauce. For a real treat, try this over themultigrainpancakesintheBreakfast:Grainschapter.

1cup(235ml)applejuice4apples,peeledandcored2cups(300g)slicedbanana1pear,peeledandcored1teaspooncinnamon1teaspoonnutmeg

Putapple juiceand fruits inblender.Blenduntil smooth.Thenaddspicesandmix.

Yield:6servings

Eachwith:183gwater;138calories(4%fromfat,3%fromprotein,93%fromcarb);1gprotein;1gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;35gcarb;4gfiber;24gsugar;32mg phosphorus; 17mg calcium; 1mg iron; 4mg sodium; 423mg potassium; 82 IU vitaminA; 0mgvitaminE;11mgvitaminC;0mgcholesterol

Banana-Peach-BlueberrySmoothieSmoothiesmakeaquickandeasybreakfast,andtheyarepackedwithnutrition.Thefiberandproteinwillhelp tokeepyoufrombeinghungryas themorninggoeson.

2cups(490g)peachlow-fatyogurt1cup(145g)blueberries2cups(300g)slicedbanana

Mixallingredientsinablenderandserve.

Yield:2servings

Eachwith:415gwater;485calories(7%fromfat,10%fromprotein,83%fromcarb);13gprotein;4gtotal fat;2g saturated fat;1gmonounsaturated fat;0gpolyunsaturated fat;108gcarb;8g fiber;81gsugar; 325 mg phosphorus; 354 mg calcium; 1 mg iron; 133 mg sodium; 1296 mg potassium; 282 IUvitaminA;27mgvitaminE;28mgvitaminC;12mgcholesterol

Chocolate-RaspberrySmoothieHowcouldanyonenotlikethetasteofchocolateandraspberriesforbreakfast?

1cup(235ml)skimmilk½cup(141g)chocolatesyrup3cups(750g)frozenraspberries

Pourthemilkandchocolatesyrupintoablender.Slowlyaddtheraspberries,1cup at a time, and blend for 15 to 30 seconds after adding each cup. Do notovermix,asthiswillthinthedrinkdown.Serveimmediately.

Yield:2servings


TIPSubstituteotherfrozenfruitfortheraspberries(strawberry,banana,etc.).

Raspberry-BananaSmoothieThis is another great-tasting smoothie. The raspberries give this one a specialboostinfiber.

2cups(500g)freshraspberries2cups(300g)slicedbanana2cups(475ml)skimmilk¼cup(60g)low-fatvanillayogurt1tablespoon(20g)honey

Combineallingredientsinablenderorfoodprocessorandprocessuntilsmooth.

Yield:2servings


BananaberryBreakfastShakeSowhynotashakeforbreakfast?Besides,it’sreallyjustasmoothie.

1cup(145g)strawberries1cup(150g)slicedbanana1½cups(355ml)skimmilk1cup(230g)vanillayogurt1tablespoon(20g)honey

Placeallingredientsinablender.Processuntilwellblended.

Yield:2servings


TIPThisisgreatwithtoastormuffins.

9Breakfast:Combinations

Breakfastcombinationrecipesofferawidevarietyofchoices.Wehavebreakfastburritos,fruit-andvegetable-filledmuffinsandpancakes,breakfastcookiesandbars,andevenmoregreatgranolarecipes.

BlackBeanandSpinachBreakfastBurritoThisrecipe isalmostasquickasfast foodandwillgetyourdayoff toagoodstartwithsomethingalittledifferentproviding12gramsoffiberwhiledoingit.

1egg1eggwhite1cup(30g)freshspinach¼cup(45g)dicedtomato¼cup(43g)cookedblackbeans,drained1tablespoongratedCheddarcheese1tablespoon(16g)salsa1wholewheattortilla

Preheattheovento350°F(180°C,gasmark4).Mixtheeggandeggwhiteandscramble themquickly ina small fryingpan.Fold inall theother ingredients.Placethismixtureinthemiddleof thetortilla.Wrapthetwosidesovertightlyand place the roll, seam side down, on a baking sheet coated with nonstickvegetableoilspray.Bakeat350°F(180°C,gasmark4)forabout6minutesuntilthetortillaiscrispandthefillingisheatedthrough.

Yield:1serving


BreakfastBurritoThisbreakfastburritoisfilledwithgoodthings.Italsoisperfectforgrabbingonyourwayoutthedoor.

2ounces(55g)chorizo,finelychopped¼cup(40g)choppedonion¼cup(38g)choppedredbellpepper1wholewheattortilla1egg,beaten2tablespoons(30g)sourcream2ounces(55g)MontereyJackcheese,shreddedorcrumbled

Preheatoven to400°F (200°C,gasmark6). In a smallpan, cook the chorizo,onion,andbellpepperovermediumheatuntilcookedthrough.Drainexcessfat.Placethetortillaonabakingsheetcoveredwithaverydamp,cleandishtowel.Letthetortillacookforabout3minutes.Whisktogethertheeggandsourcream.Pourtheeggmixtureintothepanoverthechorizoandcookovermediumheat;stirwhile cooking to scramble the eggs. Take the tortilla out of the oven andplaceeggsdownthecenter;thentopwithshreddedcheese.Folduptheburritoandletitsitforabout1minutetolettheburritomolditselfclosed.

Yield:1serving


BreakfastEnchiladasAsamake-aheadbreakfast,youcanassemblethisthenightbeforeandthenjustbake it in themorning.This and the largenumberof servingsmake it agreatchoicewhenyouhavecompanystayingovernight.

12ounces(340g)ham,finelychopped½cup(50g)choppedscallions2cups(300g)choppedgreenbellpepper1cup(160g)choppedonion2½cups(300g)gratedCheddarcheese8wholewheattortillas4eggs2cups(475ml)skimmilk1tablespoonflour¼teaspoongarlicpowder1teaspoonTabascosauce

Preheat oven to 350°F (180°C, gasmark 4).Mix together ham, scallions, bellpepper,onion,andcheese.Put5tablespoonsofmixtureoneachtortillaandrollup.Placeseamsidedownina12×7×2-inch(30×18×5cm)pancoatedwithnonstickvegetableoilspray.Inseparatebowl,beattogethereggsandmilk,flour,garlic,andTabasco.Pouroverenchiladas.Placeinrefrigeratorovernight.Coverwithfoilandbakefor30minutes,uncoveringforthelast10minutes.

Yield:8servings


TIPServewithdollopofsourcream,salsa,andavocadoslices.

CaliforniaBreakfastSandwichAMexicanversionofeggsBenedict—thisisagreatweekendbreakfast.

6eggs¾cup(120g)choppedonion1tablespoonunsaltedbutter2ounces(55g)mushrooms,sliced1avocado,sliced½cup(90g)choppedtomato½cup(60g)gratedCheddarcheese6wholewheatEnglishmuffins

Mixeggswithwirewhisk. In largeskillet,brownonionwithbutteruntilclearand limp.Addmushrooms, avocado, and tomato.Stir.Addbeateneggs.Cookuntilalmostset;addgratedcheese.SpoonontotoastedEnglishmuffins.

Yield:6servings


TIPServewithsalsaandsourcream.

EasyBreakfastStrataThisisanothergreatfix-aheadbreakfast.Weusuallyhavesomevariationofthison special holidays when there is a lot to do in the morning, but we want aspecialfamilybreakfast.

1pound(455g)sausage8eggs10sliceswholewheatbread,cubed3cups(710g)skimmilk2cups(225g)shreddedCheddarcheese10ounces(280g)frozenchoppedbroccoli,thawed2tablespoons(28g)unsaltedbutter,melted2tablespoons(16g)flour1tablespoondrymustard2teaspoonsbasil

In large skillet, brown sausage and drain. In large bowl, beat eggs. Addremainingingredientsandmixwell.Spooninto13×9-inch(33×23cm)bakingpancoatedwithnonstickvegetableoil spray.Cover and refrigerate8hoursorovernight.Preheatovento350°F(180°C,gasmark4).Bake60to70minutesoruntilknifeinsertednearcentercomesoutclean.

Yield:8servings


ApplePancakesThismakesagreatbreakfastforaweekend(ormaybewhenyouaresnowedin).They’rekindoflikeapplefritters,onlythesyrupflavorgetsbakedrightintothepancakes.

4cups(440g)slicedapple½cup(120ml)maplesyrup2tablespoons(28g)unsaltedbutter1½cups(192g)biscuitbakingmix1cup(235ml)skimmilk2eggs½teaspooncinnamon¼teaspoonnutmeg

Combine apples in skillet with syrup and butter. Cook until tender but firm,about25minutes.Meanwhilecombinerestofingredientsandmixuntilsmooth.Remove apples from skillet with slotted spoon and add to batter. Fold gentlyuntilapplesarecovered.Liftbatter-coveredapplesontohotgriddlecoatedwithnonstickvegetableoilspray.Grilluntiledgesarecooked.Turnpancakesonce.Servewithremainingsyrupinwhichappleswerecooked.

Yield:6servings


High-ProteinBlueberryPancakesWhenyouarelookingforagreat-tastingbreakfastbutwantsomethingthatalsoisgoodforyou,youshouldgivethesepancakesatry.

4eggs1cup(225g)cottagecheese¼cup(28g)wheatgerm¼cup(20g)quick-cookingoats2tablespoons(28ml)canolaoil1cup(145g)blueberries

Placealltheingredientsexceptblueberriesinablenderandmixthoroughly.Stirinblueberries.Dropbytablespoonsontoahotfryingpanorgriddlecoatedwithnonstickvegetableoilspray.

Yield:4servings


PralineFrenchToastThisbreakfasttreatislikeatasteofoldNewOrleansandwilldefinitelybeonyourlisttomakeagain.

8eggs1½cups(355ml)skimmilk½cup(115g)brownsugar,divided2teaspoonsvanillaextract8sliceswholewheatbread¼cup(55g)unsaltedbutter¼cup(60ml)maplesyrup½cup(55g)choppedpecans

Thoroughlyblendeggs,milk,1 tablespoonbrownsugar,andvanilla.Pourhalfofeggmixtureinto9×13-inch(23×33cm)bakingdish.Placebreadslicesinmixture.Pour remainingeggmixtureoverbread.Coverandrefrigerateseveralhoursorovernight.Preheatovento350°F(180°C,gasmark4).Removebreadfrombakingdishandsetaside.Placebutterin9×13-inch(23×33-cm)bakingdishandputinovenuntilbuttermelts.Stirinremainingbrownsugarandsyrup.Sprinklewithpecans.Carefullyplacereservedbreadslicesonpecans.Pouranyremaining egg mixture over bread. Bake uncovered until puffed and lightlybrown,30to35minutes.Invertslicestoserve.

Yield:8servings


BananaPumpkinMuffinsThesemoistpumpkinmuffinshaveaspicedbrownsugartopping.

½cup(112g)pureedbanana½cup(123g)cannedpumpkin½cup(100g)sugar¼cup(60ml)skimmilk¼cup(60ml)canolaoil1egg1¾cups(210g)wholewheatpastryflour2teaspoonsbakingpowder1teaspoonpumpkinpiespice

Topping½cup(115g)packedbrownsugar½cup(40g)rolledoats½teaspoonpumpkinpiespice

Mix pureed banana, pumpkin, sugar, milk, oil, and egg until well blended.Combineflour,bakingpowder,andpumpkinpiespice.Spoonintomuffinpanscoated with nonstick vegetable oil spray. Top each with 1 tablespoon of thesugar-spicemixture.Bakeinpreheated375°F(190°C,gasmark5)ovenfor20minutesoruntiltoothpickinsertedintomuffincomesoutclean.

Yield:12servings


BlueberryOatmealMuffinsHerearesomequickmuffinswithagreatblueberrytaste.

3cups(384g)biscuitbakingmix½cup(115g)packedbrownsugar¾cup(60g)quick-cookingoats1teaspooncinnamon2eggs,wellbeaten1½cups(355ml)skimmilk¼cup(55g)unsaltedbutter,melted2cups(290g)blueberries

Combine biscuit mix, brown sugar, oats, and cinnamon.Mix eggs, milk, andbutter. Add dry ingredients all at once and stir until just blended; fold inblueberries. Spoon intomuffin pans coated with nonstick vegetable oil spray,filling each cup two-thirds full.Bake inpreheated400°F (200°C,gasmark6)ovenfor15to20minutes.Removefrompansandplaceonracktocool.

Yield:18servings


TIPToupthefiberevenmore,usethewholewheatbakingmixinchapter18.

CarrotAppleMuffinsThese areoneofmyall-time favoritemuffins—verymoist and tasty. I like tomake a batch on the weekend so I have them available for quick breakfastsduringtheweek.

½cup(75g)raisins2cups(240g)wholewheatpastryflour1cup(200g)sugar2teaspoonsbakingsoda2teaspoonscinnamon¾cup(83g)gratedcarrot1greenapple,grated½cup(55g)slicedalmonds½cup(40g)sweetshreddedcoconut3eggscup(160ml)vegetableoil

2teaspoonsvanillaextract

Soakraisinsinhotwatertocoverfor30minutes;drainthoroughly.Preheatovento350°F(180°C,gasmark4).Mixflour,sugar,bakingsoda,andcinnamoninbowl.Stirinraisins,carrot,apple,almonds,andcoconut.Beateggswithoilandvanillatoblend.Stirintoflourmixtureuntil justcombined.Divideintomuffincups. Bake until golden brown 20 to 22 minutes. Cool 5 minutes beforeremovingfrompan.

Yield:12servings


PeanutButterBananaMuffinsThisisatastywaytouseupleftoverbananas.

2cups(240g)wholewheatpastryflour½cup(100g)sugar1tablespoonbakingpowder½cup(130g)crunchypeanutbutter2tablespoons(28g)unsaltedbutter½cup(120ml)skimmilk2eggs1cup(225g)mashedbanana½cup(73g)choppedunsalteddry-roastedpeanuts

Combine first 3 ingredients in amixing bowl.Cut in peanut butter and butteruntilmixtureresemblescoarsecrumbs.Addmilk,eggs,banana,andpeanutsandstir until justmixed.Fillmuffinpans coatedwithnonstickvegetableoil spraytwo-thirdsfull.Bakeat400°F(200°C,gasmark6)for15to17minutes.

Yield:12servings


RaspberryAlmondMuffinsThesearearealtastetreat,withtheirhiddenraspberryandalmondsurprise.

5ounces(140g)almondpaste½cup(112g)unsaltedbutter,roomtemperature¾cup(150g)sugar2eggs1teaspoonbakingpowder½teaspoonbakingsoda1teaspoonalmondextract2cups(240g)wholewheatpastryflour1cup(235ml)buttermilk¼cup(80g)raspberrypreserves

Heatoven to350°F (180°C,gasmark4).Linemuffinpanswithpaperbakingcupsorspraywithnonstickvegetableoilspray.Cutalmondpasteinto12piecesandpateachpieceintoarounddiskabout1½inches(4cm)across.Ina largebowl,beatbutteruntilcreamy.Beatinsugaruntilpaleandfluffy.Beatineggs,one at a time. Thenmix in baking powder, baking soda, and almond extract.With a rubber spatula, fold in1 cup (120g) of flour, then thebuttermilk, andlastlytheremainingflouruntilwellblended.Spoonabout2tablespoonsofbatterinto each cup and smooth the surfacewith spatula or spoon.Topwith a levelteaspoonofraspberrypreservesandthenwithapieceofalmondpaste.Topeachmuffin with another 2 tablespoons of batter. Bake 25 to 30 minutes or untillightlybrowned.Turnoutontoarackandletstandatleast10minutes.

Yield:12servings


Cranberry–OatBranMuffinsThisrecipecombinescranberry-orangeflavorwithagood-for-youmuffin.

2cups(200g)cranberries1½cups(150g)oatbran1teaspoonorangepeel1cup(200g)sugar1/3cup(75g)brownsugar2½cups(300g)wholewheatpastryflour1tablespoonbakingpowder½teaspoonallspice¼cup(60ml)canolaoil½cup(120ml)skimmilk2eggs½cup(55g)choppedpecans

Preheat oven to 350°F (180°C, gasmark 4). Chop cranberries and add to oatbranalongwithorangepeelandbothsugars.Combineflour,bakingpowder,andallspice.Combineoil,milk,andeggs.Addtoflourmixture.Blendinnutsandcranberrymixture.Fillminimuffinpansandbake10to12minutes.

Yield:12servings


Strawberry-RhubarbMuffinsThesemuffinstastelikespring—that’sreallytheonlywaytosayit.

1¾cups(210g)wholewheatpastryflour¾cup(150g)sugar,divided2½teaspoonsbakingpowder1egg,lightlybeaten¾cup(175ml)skimmilkcup(80ml)canolaoil

¾cup(80g)mincedrhubarb½cup(85g)slicedstrawberries

Heatovento400°F(200°C,gasmark6).Mixflour,½cup(100g)sugar,andthebakingpowderinlargebowl.Combineegg,milk,andoilinsmallbowl;stirintoflourmixturewithforkjustuntilmoistened.Foldrhubarbandslicedstrawberriesintobatter.Fillmuffinpanscoatedwithnonstickvegetableoilspraytwo-thirdsfullwithbatter.Sprinkletopswithremainingsugar.Bakeuntilgolden,20to25minutes.Removefrompans;coolonwireracks.

Yield:12servings


WholeWheatStrawberry-BananaMuffinsTheseareaseasonalsortofthing,goodwithfreshstrawberries.

1½cups(180g)wholewheatpastryflour¼cup(50g)sugar¼cup(28g)wheatgerm2½teaspoonsbakingpowder½teaspoonbakingsoda1egg¾cup(175ml)skimmilkcup(80ml)canolaoil

½cup(112g)mashedbanana½cup(85g)choppedstrawberries

Stirtogetherthedryingredients.Mixtogethertherestoftheingredientsandstirintodrymixture,stirringuntiljustmoistened.Spoonintosprayedorpaper-linedmuffin pans. Bake at 350°F (180°C, gas mark 4) for 20 to 25 minutes, untildone.

Yield:12servings


AppleCoffeeCakeThisisthekindofcoffeecakeyoucanfindinold-fashionedbakeries,ifyoucanfindanold-fashionedbakery.

2½cups(300g)wholewheatpastryflour2teaspoonssugar2teaspoonsbakingpowder1cup(225g)unsaltedbutter1egg¼cup(60ml)skimmilk6apples,sliced

Topping1½cups(300g)sugar1tablespoonflour½teaspooncinnamon

Combinedryingredients.Cutinbutterwithapastryblenderuntilcrumblyandthenaddeggandmilk;beatandblend.Spreadevenlyonfoil-lined10×15-inch(25 × 37 cm) jelly-roll pan and up the sides. Put sliced apples in rows,overlapping them slightly with pointed edges down. Combine the toppingingredientsandsprinkleoverapples.Bakeat375°F(190°C,gasmark5)about25minutes,untilcrustisgoldenbrown.

Yield:15servings


OatmealBreakfastCakeServethiscakewithwarmmilkandcinnamon.

1cup(235ml)canolaoil1½cups(300g)sugar4eggs,beaten2cups(475ml)skimmilk4teaspoons(18g)bakingpowder6cups(480g)rolledoats1teaspooncinnamon1cup(86g)driedapples1cup(110g)sliveredalmonds

Thoroughlymixall ingredients together.Pour into10×13-inch (25×33cm)pan.Bake30minutesat350°F(180°C,gasmark4).

Yield:12servings

Eachwith:60gwater;377calories(61%fromfat,6%fromprotein,32%fromcarb);6gprotein;27gtotal fat;2g saturated fat;16gmonounsaturated fat;7gpolyunsaturated fat;31gcarb;2g fiber;29gsugar;168mgphosphorus;185mgcalcium;1mgiron;206mgsodium;185mgpotassium;178IUvitaminA;51mgvitaminE;0mgvitaminC;80mgcholesterol

TIPThisrecipefreezeswellandisexcellenttomakeaheadoftime.

BakedBreakfastCerealBakingsoftenstheappleandraisinsandallowstheflavorstoblendmorewiththeoatmeal.

2cups(467g)cookedrolledoats1½cups(225g)dicedapple1cup(110g)choppedpecans½cup(75g)raisins¼cup(85g)molasses2tablespoons(40g)honey1teaspooncinnamon

Combineall ingredients inan8-inch×8-inch (20.3×20.3cm)casseroledishcoatedwithnonstickvegetableoilsprayandbakeina400°F(200°C,gasmark6)ovenfor20minutes.

Yield:6servings


TIPServewarmwithmilk.

BreakfastCouscousWeusuallythinkofcouscousasadinneritem,perhapswithcurryorsomeothersavorytopping.Butthissweeterversionmakesagreatbreakfast.

¼cup(55g)unsaltedbutter,divided¼teaspooncinnamon¼teaspooncardamom2¼cups(535ml)orangejuice½cup(75g)currants1½cups(263g)wholewheatcouscous¼cup(35g)choppedcashews

Melt 2 tablespoons butter, add spices, and cook 2 minutes. Add juice andcurrants. Bring to a boil. Mix in couscous and add remaining butter. Cover.Removefromheatandletstand5minutes.Fluffwithforkandputinbowl.Addcashews.Serve.

Yield:4servings


BananaCerealCookieBananasandoatmealareagreatcombination.Thesecookiesaregreateitherforbreakfastorasasnack.

1¼cups(281g)shortening2cups(400g)sugar3eggs3cups(360g)wholewheatpastryflour½teaspoonnutmeg1¼teaspoonscinnamon3½cups(280g)quick-cookingoats1teaspoonbakingsoda2cups(450g)mashedbanana1cup(110g)choppedpecans

Creamshorteningandsugar.Addeggs;creamwell.Siftflour,soda,nutmeg,andcinnamon together. Add oats to shortening mixture. Add flour mixturealternately with mashed banana. Add chopped pecans. Drop on baking sheetcoatedwithnonstickvegetableoilspray.Bakeat375°F(190°C,gasmark5)for12to15minutes.

Yield:48servings


BreakfastCookiesPersonally, I like the idea of cookies for breakfast. Itmakesme feel like I’mgettingawaywithsomething,especiallywhentheytasteasgoodasthesedo.

½cup(112g)unsaltedbutter1cup(225g)firmlypackedbrownsugar2eggs1tablespoon(15ml)skimmilk1teaspoonvanillaextract1¼cups(150g)wholewheatpastryflour½teaspoonbakingsoda2cups(164g)granola½cup(43g)driedapples½cup(55g)choppedpecans

Preheatoven to350°F (180°C,gasmark4).Coatbaking sheetswithnonstickvegetableoilspray.Creamtogetherbutterandbrownsugarinalargebowl.Addeggs,milk,andvanilla.Beatwell.Inamediumbowl,combineflourandbakingsoda.Mixwell and add to sugarmixture. Stir in granola, apples, and pecans.Drop by teaspoons onto prepared baking sheets. Bake 10 to 12minutes untiledgesarebrowned.

Yield:36servings


CerealBreakfastCookiesThese are tasty little things and keep well. This recipe makes a lot, but theyfreezewellandyoucansavetimebymakingabigbatch—thenjusttakeoutabagfulwheneveryouneedmore.

1cup(235ml)canolaoil1cup(225g)brownsugar1cup(200g)sugar1teaspoonvanillaextract2eggs4cups(480g)wholewheatpastryflour1teaspoonbakingpowder1teaspoonbakingsoda1cup(80g)rolledoats1cup(40g)branflakescereal1cup(110g)choppedpecans

Mixtogetheroil,sugars,vanilla,andeggs.Addtheflour,bakingpowder,bakingsoda,oats,andbranflakes.Mixwell.Batterwillbesticky.Flouryourhandsandroll into 1-inch (2.5 cm) balls (go easy on the flour on your hands or yourcookieswill comeoutdry).Bakeonungreasedbakingsheetat350°F (180°C,gasmark4)for8to9minutes.Donotoverbake—cookiesshouldbechewyinthemiddle.

Yield:80servings


BreakfastCarrotCookiesThisisanotherquickgrab-and-gobreakfastoption.

1cup(110g)gratedcarrot½cup(115g)plainfat-freeyogurt¼cup(60g)brownsugar2tablespoons(28ml)canolaoil1teaspoonvanillaextract1½cups(220g)choppeddates1½cups(180g)wholewheatpastryflour¼cup(29g)crunchywheat-barleycereal,suchasGrape-Nuts½teaspoonbakingsoda

Preheatovento350°F(180°C,gasmark4).Spraybakingsheetswithnonstickvegetable oil sprayor linewithparchment paper or silicone sheet. Inmediummixing bowl, stir carrot, yogurt, sugar, oil, vanilla, and dates. Let stand 15minutes.Stirinremainingdryingredientsuntilwellblended.Droptablespoonsofmixtureontobakingsheets,spacing1½inches(4cm)apart.Bake15minutesoruntilcookietopspringsbackwhenlightlytouched.Cool.

Yield:30servings


TIPYoucansubstituteraisinsorotherdriedfruitforthedates.

PeanutGranolaBarsTheseeasy–to-makeno-bakebarsarebetterthantheonesyougetinthestore.

¾cup(255g)honey½cup(130g)crunchypeanutbutter2eggs¼cup(55g)unsaltedbutter1cup(145g)choppedpeanuts3cups(245g)granola

Mixhoneyandpeanutbutterinasaucepan.Beatineggs,oneatatime.Stirovermediumheatuntilmixtureboilsandleavessidesofpan.Removefromheatandstirinbutter.Addpeanutsandgranola.Mixwell.Pressintooiled9-inch(23cm)squarepanandrefrigerate.Cutintobars.

Yield:18servings


No-BakeBreakfastBarsThesebarsaregoodtastingandgoodforyou—plusquickandeasytomake.

1½cups(390g)crunchypeanutbutter1cup(340g)honey¾cup(170g)brownsugar5cups(200g)branflakescereal6ounces(170g)driedapples,chopped

Combine peanut butter, honey, and brown sugar in large saucepan.Bring to aboil, stirring constantly.Remove fromheat andquickly stir in cereal and fruitbits.Mixwell.Usingbutteredspatulaorwaxedpaper,pressmixtureevenlyintoa 13 × 9 × 2-inch (33 × 23 × 5 cm) pan sprayedwith nonstick vegetable oilspray.Cool15minutesbeforecutting.

Yield:18servings


RaisinNutBreakfastBarsThesenotonlymakeagoodbreakfastontherun,butI’vealsobeenknowntosneakoneintheeveningtoo.

¾cup(90g)wholewheatpastryflour¾cup(84g)wheatgerm¼cup(50g)sugar½teaspoonbakingpowder½teaspooncinnamon¼cup(55g)unsaltedbutter,melted¼cup(85g)honey1egg½teaspoonvanillaextract1cup(145g)raisins½cup(60g)choppedwalnuts

Heat oven to 350°F (180°C, gasmark 4).Coat an 8-inch (20 cm) square panwith nonstick vegetable oil spray. Combine flour, wheat germ, sugar, bakingpowder,andcinnamon.Stir inbutter,honey,egg,andvanilla;mixwell.Stir inraisins and walnuts. Press mixture firmly into greased pan. Bake at 350°F(180°C,gasmark4)for20to25minutesoruntillightlybrowned.

Yield:12servings


Apple-CoconutGranolaApplejuiceaddsawholedifferentflavortothisgranolamix.

8cups(640g)rolledoats1pound(455g)coconut1½cups(150g)wheatbran1tablespooncinnamoncup(230g)honeycup(160ml)canolaoil

6ounces(170g)applejuiceconcentrate

Mix all the ingredients together well. Place in shallow baking pan. Bake at225°Ffor2½hours;stirevery30minutes.

Yield:24servings


CashewGranolaCashewsaremyfavoritenuts,andthisgranola isareal treat, just fullofgoodthings.

8cups(640g)rolledoats1cup(80g)shreddedcoconut1½cups(168g)wheatgermcup(93g)choppedcashews

1cup(144g)sesameseeds1cup(145g)sunflowerseeds½teaspoonvanillaextract1¼cups(295ml)canolaoil1cup(340g)honey

Combine first 6 ingredients in large bowl; mix well. Blend vanilla, oil, andhoney in small bowl. Add to oats mixture; mix quickly until evenly coated.Spreadon3ungreasedbakingsheets.Bakeat350°F(180°C,gasmark4)for10minutes. Turnmixture overwith spatula.Bake for 10minutes longer.Reduceheat to 250°F (120°C, gasmark½).Bake until brown.Cool. Store in airtightcontainer.

Yield:32servings


DateGranolaThisrecipeisgreatasacereal,asnack,oratoppingforoatmeal,icecream,orwhateverpleasesyou.

6cups(480g)rolledoats1cup(80g)shreddedcoconut,unsweetened1cup(112g)wheatgerm1cup(145g)sunflowerseeds½cup(72g)sesameseedscup(45g)powderedmilk

1cup(340g)honey1cup(110g)sliveredalmonds1cup(145g)choppeddates,lightlyfloured

In a large bowl, combine oats, coconut,wheat germ, sunflower seeds, sesameseeds,andpowderedmilk.Warmthehoneyuntil itpourseasily.Addhoneytodry ingredients, stirring until well mixed. Pour mixture into a large shallowbakingpanthathasbeengenerouslybrushedwithoil.Spreadmixtureevenlyinthepan.Bakeat325°F(170°C,gasmark3)for1hour,stirringevery15minutes.Whenlightlybrowned,removefromovenandaddalmondsanddates.Allowtocoolcompletelybeforestoringinairtightcontainer.

Yield:24servings


OatBran–BerrySmoothieAddingoatbran toasmoothie isprobablynotsomethingyou’d thoughtaboutdoing.Butitreallyworks,addingflavor,texture,andlotsofgoodnutrition.

1cup(235ml)cranberryjuice1cup(255g)strawberries,frozen8ounces(225g)vanillayogurtcup(66g)oatbran

1cupicecubes

Placeallingredientsexcepticeinblender.Cover.Blendonhighabout2minutesor until smooth. Gradually add ice, blending on high until smooth. Serveimmediately.

Yield:2servings


10MainDishes:Legumes

Moving intomain dishes, we start with legumes. You probably think of chiliimmediately.Andwehavesomechilirecipes,butwealsohaveavarietyofothersoups, casseroles, andmain-dish salads containing a wide variety of differentkindsofbeans.

BeefwithChiliDumplingsThisisagreatsouthwesternmealinapot.Withthedumplings,nothingelseisevenneeded.

2pound(900g)beefroundsteak¼cup(31g)flour1teaspoonchilipowder½teaspooncumin¼teaspoonblackpepper2tablespoons(28ml)oliveoil1cup(160g)choppedonion2cups(200g)cookedkidneybeans10ounces(280g)frozencorn

Dumplings1tablespoonunsaltedbutter1teaspoonchilipowder¾cup(175ml)skimmilk2cups(128g)biscuitbakingmix

Trimfat frombeefandcut into1-inch (2.5cm)cubes.Shakemeatwith flour,chilipowder,cumin,andpepperinaresealableplasticbagtocoatwell.Heatoilin a large Dutch oven. Add beef cubes to oil, a few at a time, and brown.Removebeeffrompot.Stironionintothepotandsautéuntilsoft.Returnbeeftopot.Drainliquidfrombeansintoalargemeasuringcontainerandaddwatertomake3cups.Stirintobeefmixtureandcover.Heattoboiling.Lowerheatandsimmerfor2hoursoruntilbeefistender.Stirincornandbeans;heattoboilingagain. To make chili dumplings, heat butter with chili powder in a smallsaucepanuntilbubbly.Inlargebowladdmilkandchili-buttermixtobakingmixallatonceandstirwithaforkuntilevenlymoist.Dropbatterbytablespoonontop of boiling stew tomake 12mounds.Cook uncovered, 10minutes.Cover.Cook10minuteslongeroruntildumplingsaredone.

Yield:8servings


BrisketofBeefwithBeansThisrecipeiskindoflikebakedbeanswithbeef.Thecookingliquidgivesthebeefaniceflavor,andthebeansgowellwithit.

1pound(455g)navybeans2pound(900g)beefbrisket2slicesbacon½teaspoonblackpepper,freshlyground2cups(475ml)water¼cup(60ml)maplesyrup½cup(115g)packedbrownsugar½teaspoondrymustard

Soakbeansinwaterovernight.Drainthebeans.Brownthefatsideofthebrisketin a Dutch oven or heavy skillet overmedium-high heat. Add the bacon andbrowntheotherside.Addthepepper,water,andbeans.Reduceheattomediumand cook, covered, for 2 hours or until the beef and beans are tender, stirringoccasionally to prevent sticking. Remove the beef and keep warm. Add themaple syrup, brown sugar, and mustard to the beans. Mix thoroughly, andsimmerovermediumheat for another10minutes.Slice thebrisket thinly andservewiththebeans.

Yield:6servings


TIPThebeefalsomakesgreatsandwiches.

Cornbread-ToppedBeanCasseroleThis casserole is a complete meal in one pan. Preparation is made easier byusingcannedporkandbeans,buttheflavordefinitelysayshomemade.

1pound(455g)groundbeef½cup(80g)choppedonion2cups(506g)porkandbeans4ounces(115g)choppedgreenchiles,drained2tablespoonstacoseasoningmix¼cup(60ml)water1¼cups(175g)cornmeal¼cup(31g)flour1tablespoonbakingpowder1tablespoonsugar1cup(115g)shreddedCheddarcheese1cup(235ml)skimmilk1egg3tablespoons(45ml)canolaoil

Browngroundbeefandonion;drain.Stir inporkandbeans, chiles, seasoningmix,andwater.Spreadin8-inch(20cm)glassbakingdish.Heatovento350°F(180°C,gasmark4).Combinedryingredients.Addcheese,tossingtocoat.Addremaining ingredients, stirring just until dry ingredients aremoistened. Spreadtoppingevenlyovergroundbeefmixture.Bake30to35minutesoruntilwoodenpickcomesoutclean.Letstand5minutesbeforecuttingtoserve.

Yield:9servings


Tex-MexMeatLoafWelovemeat loafandwelovefoodwithaMexicanflavor,so it’snosurprisethatthisturnedouttobeabighitaroundourhouse.

1½pounds(675g)groundbeef2cups(200g)cookedkidneybeans,rinsedanddrained1½cups(390g)salsa,divided1cup(160g)choppedonion½teaspoonmincedgarlic½cup(60g)breadcrumbs2eggs1½teaspoonsgroundcumin2tablespoons(30g)brownsugar

Combinebeef,beans,1cup(260g)salsa,onion,garlic,breadcrumbs,eggs,andcumin.Mixwell.Pressintoaloafshapeonabroilerpanorroastingpan.Bake1hourat350°F(180°C,gasmark4).Carefullypouroffanydrippings.Combineremaining salsa and brown sugar; mix well. Spread over top of meat loaf.Continuebaking15minutes;removeandletstand10minutes.

Yield:6servings


CountryBeefStewThisheartystewofbeefandbeansisperfectforawinterday.

2tablespoons(28ml)oliveoil2pound(900g)bonelessbeefchuck,cutinto1-inch(2.5cm)cubes2cups(480g)cannedno-salt-addedtomatoes1cup(160g)coarselychoppedonion1½cups(355ml)water1tablespoon(15ml)Worcestershiresauce¾teaspoontarragon½teaspoonblackpepper½teaspoongarlicpowder2cups(260g)slicedcarrot5cups(885g)cookedgreatnorthernbeans,drained

InlargekettleorDutchoven,heatoiluntilhot.Addhalfofthebeefandbrownonallsides.Removewithslottedspoonandrepeatwithremainingbeef.Returnmeattokettle.Addtomatoes,onion,water,Worcestershiresauce,tarragon,blackpepper, and garlic powder.Bring to a boil.Reduce heat and simmer, covered,until meat is almost tender, about 1 hour. Add carrot. Simmer, covered, untilcarrotandmeataretender,about20minutes.Stirinbeansandcookuntilbeansareheatedthrough,about5minutes.

Yield:8servings


SouthwesternPieThis is like a Mexican quiche with lots of flavor and good nutrition. Servetoppedwithsalsawithcornbreadontheside.

1cup(160g)choppedonion1tablespoon(15ml)oliveoil1teaspoonchilipowder1teaspooncumin½teaspoongarlicpowder2cups(200g)cookedkidneybeans1½cups(330g)cookedbrownrice1cup(115g)shreddedCheddarcheese¾cup(175ml)skimmilk2eggs,beaten

Insaucepan,cookonion inoil.Stir inchilipowder,cumin,andgarlicpowder.Cook1minute.Cool.Stirinbeans,rice,cheese,milk,andeggs.Spraya10-inch(25cm)oven-safepiepanwithnonstickvegetableoilspray.Addricemixture.Bake to 350°F (180°C, gas mark 4) until heated through, about 20 minutes.Servegarnishedwithchoppedgreenpepperifdesired.

Yield:6servings


MexicanLayeredCasseroleFor aMexican version of lasagna, tortillas are layeredwithmeat, beans, andcheese.

1pound(455g)groundbeef1cup(160g)choppedonion1cup(150g)choppedbellpepper4ounces(115g)choppedgreenchiles16ounces(455g)no-salt-addedtomatosauce2cups(342g)cookedpintobeans½teaspoongarlicpowder2tablespoonstacoseasoning1cup(235ml)water2cups(240g)gratedCheddarcheese6flourtortillas

In a large pot, brownbeef, onion, and bell pepper.Add remaining ingredientsexcept cheese and tortillas. Simmer 10 minutes. In a large casserole dish,alternately layer meat mixture, cheese, and tortillas, beginning withmeat andendingwithcheese.Bakeat350°F(180°C,gasmark4)for30minutes.

Yield:6servings


ThreeBeanCasseroleIfyou likebakedbeansbutareoneof thosepeoplewhowantmeatwith theirmeal,thisone-dishbeanandbeefdinnershouldbejustthethingforyou.

15ounces(420g)kidneybeans,rinsedanddrained15ounces(420g)chickpeas,rinsedanddrained15ounces(420g)limabeans,rinsedanddrained1pound(455g)groundbeef,extralean1cup(160g)choppedonion½teaspoonmincedgarlic¼cup(60g)brownsugar½teaspoonblackpepper2tablespoons(28ml)mustard½cup(120ml)low-sodiumketchup1teaspooncumin¼cup(60ml)water1tablespoon(15ml)cidervinegar

In2½-quart (2.5L)casseroledish,combinebeans; setaside. Inaskillet,cookbeef,onion,andgarlic.Removefromheatanddrain.Addremainingingredients.Mixwell.Stirbeefmix intobeans.Bakeat350°F(180°C,gasmark4) for45minutes.

Yield:6servings


BeanSaladBurritoWanta saladyoucanpickupandgowith?Herebeansare layeredwithsaladingredientsinatortilla,givingyouahandy,tastymealtogo.

1cup(100g)cookedkidneybeans1cup(182g)cookednavybeans1cup(172g)cookedblackbeans¼cup(38g)choppedgreenbellpepper½cup(50g)slicedscallions½cup(90g)choppedtomato1cup(260g)salsa3cups(115g)shreddedlettuce1cup(230g)plainfat-freeyogurt1cup(115g)shreddedCheddarcheese6flourtortillas

Drain and rinse beans and place in a large mixing bowl. Add bell pepper,scallions,tomato,andsalsa;chill.Layerlettuce,beans,yogurt,andcheeseonatortillaandwraplikeaburrito.

Yield:6servings


BeanandCheddarCheesePieBeansandcheesecombinetomakeafillingandtastymeatlessmaindishwithasouthwesternaccent.

¾cup(93g)flour1½cups(175g)shreddedCheddarcheese,divided1½teaspoonsbakingpowdercup(80ml)skimmilk

1egg,beaten2cups(328g)cookedchickpeas,drained2cups(200g)cookedkidneybeans,drained8ounces(225g)no-salt-addedtomatosauce½cup(75g)choppedgreenbellpepper¼cup(40g)choppedonion2teaspoonschilipowder½teaspoondriedoreganoleaves¼teaspoongarlicpowder

Heatovento375°F(190°C,gasmark5).Spraya10-inch(25cm)piepanwithnonstickvegetableoilspray.Mixflour,½cup(58g)cheese,andbakingpowderinamediumbowl.Stir inmilkandegguntilblended.Spreadoverbottomandupsidesofpiepan.Mix½cup(58g)oftheremainingcheeseandtheremainingingredients;spoonintopiepan.Sprinklewithremainingcheese.Bakeabout25minutesoruntil edgesarepuffyand lightbrown.Let stand10minutesbeforecutting.

Yield:8servings


BeanSoupwithDumplingsWholewheatdumplingsgivethissoupextraflavorandnutrition.

1pound(455g)driednavybeans8ounces(225g)no-salt-addedtomatosauce2cups(360g)choppedtomato1cup(160g)choppedonion3quarts(2.8L)water4potatoes,diced¾cup(90g)wholewheatflour2teaspoonsbakingpowder1egg,beaten2tablespoons(28ml)skimmilk

Usealargesouppot.Addbeans,tomatosauce,tomato,andonion.Coverwithwater and cook on low until beans are tender, about 2 hours. Add additionalwaterifnecessary.Addpotatoes.Letcookabout1additionalhour.Sifttheflourandbakingpowdertogether.Addtheeggandmilkandmixwell.Dropinbeansoup.Coverandcookatmediumboilfor15minutes.Donottakethelidoffthepanuntilthe15minutesareup.

Yield:8servings


BlackBeanTurkeyChiliThismakesarathermildchili,butyoucaneasilyaddmorechilipowderorsomeredpepperflakestospiceitupifthat’sthewayyoulikeyourchili.

1pound(455g)groundturkey1tablespoon(15ml)oliveoil¾cup(120g)choppedonion½cup(75g)seededandchoppedgreenbellpepper½teaspoonmincedgarlic4cups(688g)cookedno-salt-addedblackbeans,rinsedanddrained2cups(510g)no-salt-addedstewedtomatoes8ounces(225g)no-salt-addedtomatosauce1cup(235ml)darkbeerorlow-sodiumbeefbroth1tablespoonchilipowder1tablespoongroundcumin1teaspoongroundcoriander1teaspoondriedoregano,crushed

Heat a large, heavy saucepan or Dutch oven to medium-high, and brown theturkey until done. Drainmeat and set aside. In the saucepan, add the oil andbring tomedium heat. Add the onion, bell pepper, and garlic, and cook untilvegetablesaretender,about5to6minutes.Returnmeattopan.Addremainingingredients. Bring chili to a boil; then reduce heat and simmer for 30 to 45minutesoruntilthickened,stirringoccasionally.Tastetoadjustseasonings.

Yield:6servings


ChiliwithBeansThismakes a nice thick,moderately spicy chili. Likemost chili it’s best if itsimmersforawhile.

2pounds(900g)groundbeef1tablespoon(15ml)oliveoil1cup(160g)choppedonion1cup(150g)choppedredbellpepper½teaspoonmincedgarlic½teaspoonblackpepper,freshground1teaspoongroundcumin1ounce(28g)driedgroundchipotlepepper1teaspooncayennepepper1tablespoonchilipowder3cups(710ml)water6ounces(170g)no-salt-addedtomatopaste4cups(1kg)no-salt-addedcannedtomatoes4cups(1kg)driedkidneybeans

Brown beef in 2 batches in thick-bottomed soup kettle. Drain off fat and setbrowned beef aside. Heat oil in kettle over medium-high heat, adding onionwhenhot.Sauté for4 to5minutes, stirringoften.Addbellpepperandgarlic,continuingtocook2to3moreminutes.Addblackpepper,cumin,chipotle,andcayennetotastepluschilipowder.Stircontinuallyuntilspicesbegintosticktobottomofkettleandbrown.Quicklyaddwater.Addtomatopasteandtomatoeswiththejuicetheywerepackedin.Addkidneybeans.Addthebeefbuttrynotto include any fat thatmayhave accumulated.Stir.When chili begins toboil,reduceheattolowandcover.Ideally,chilishouldbesimmered3hourstoletalltheflavorsblendtogether.Stiraboutevery15minutes.Checkeachtimetomakesure heat is not too high, causing chili to stick to the bottomof kettle. If youdon’thave3hourstocookthechili,uselesschipotleandcayenneorelsetheywilloverpowertheotherflavors.

Yield:8servings


CholentCholent is a European delicacy that enabled Jews to prepare awarmSabbathmealwithoutviolatingtheprohibitionagainstcookingsincethedishispreparedon Friday and slow cooks until Sabbath lunch. If you are not using it in thetraditionalmanner,itwillbedonein10to12hours,butthelongercookingtimemakesthemeatevenmoretenderandtheflavorsmoredeveloped.

1cup(250g)driedkidneybeans1cup(208g)driednavybeans1cup(225g)driedsplitpeas3pound(1¼kg)beefbrisket,cutintolargechunks1½cups(240g)slicedonion1cup(200g)pearlbarley4potatoes,peeledandsliced½cup(120ml)water¼teaspoonblackpepper

Boil all beans in a large pot of water for 5minutes and then drain and rinsebeans. Arrange in a slow cooker layers of meat, onion, beans, barley, andpotatoes. Add pepper, then water. Cover tightly. Set slow cooker on lowestsetting.Replenishwaterduringcookingtime,ifnecessary.Itwillbedonewithin24hours.

Yield:10servings


DutchPeaSoupThisisaheartypeasoupwithsmokedsausage.Welikethiswithadarkbreadlikepumpernickel.

2cups(450g)driedsplitpeas3½quarts(3.3L)water4leeks,chopped1½cups(150g)choppedcelery½pound(225g)smokedsausage,sliced

Soakpeasin3cups(710ml)coldwaterfor12hours;drain.Addwatertomake3½ quarts (3.3L) and bring to boil.Add leeks and celery and simmer 3 to 5hoursuntiltender.Thirtyminutesbeforesoupisdone,addsausage.

Yield:6servings


GreenPeaSoupIfyouare thinkingsplitpeasoup, thinkagain.Thischilledsoup ismadewithgreenpeas,yogurt,anddill.Itisperfectforasummerluncheon.

10ounces(280g)frozenpeas¼cup(25g)choppedscallions2cups(475ml)low-sodiumchickenbroth,divided½teaspoondill¾cup(180g)plainfat-freeyogurt

Placepeas,scallions,2tablespoons(28ml)ofthechickenbroth,andthedillinaheavynonstickpanovermedium-highheat.Coverandcook5 to6minutesoruntil peas are tender. Remove from heat and cool. Stir in remaining chickenbroth.Working inbatches, transferpeamixture toablenderor foodprocessorandprocessuntilsmooth.Pourblendedmixtureintoabowlandrepeatprocessuntil wholemixture is pureed. Cover and refrigerate until chilled. Just beforeserving,whiskyogurtintopeasoup.Pourintoindividualservingbowlsandtopwithanextraspoonfulofyogurt,ifdesired.

Yield:3servings


PintoBeanandSquashStewThis unexpected combinationmakes a greatmeatlessmeal. Servewith crustyFrenchbreadorcornbread.

1pound(455g)driedpintobeans¼cup(40g)choppedonion½teaspoonmincedgarlic4slicesbacon,cubed1jalapeñopepper,seededandchopped¼cup(25g)mincedscallions1butternutsquash,peeledanddiced1cup(235ml)low-sodiumbeefbroth½cupfinelydicedredonion¼cupchoppedfreshcilantro¾cup(180g)sourcream

Cover pinto beans with 3 inches (7.5 cm) of boiling water in large pot. Addonionandgarlic.Coverandbakeat250°F(120°C,gasmark½)untilbeansarecooked,2to2½hours.Keepwarm.Cookbaconwithjalapeñoandscallionsoverlowheatinlargesautépanuntilbaconiscrisp.Addsquashandbroth.Coverandcookuntil squash is just tender, about30minutes.Combinebeansand squashandmixgentlybutwell.Spoonbeansandsquashinto6servingbowls.Sprinkleeachwithredonion,cilantro,and2tablespoons(30g)sourcream.

Yield:6servings


SenateBeanSoupBeansoupisonthemenuintheU.S.Senate’srestauranteveryday.Accordingtothe Senatewebsite, there are several stories about the origin of thatmandate.According to one story, the Senate’s bean soup tradition began early in thetwentieth-centuryattherequestofSenatorFredDuboisofIdaho.AnotherstoryattributestherequesttoSenatorKnuteNelsonofMinnesota,whoexpressedhisfondnessforthesoupin1903.TherecipeattributedtoDuboisincludesmashedpotatoes(fromhishomestate).TherecipeservedintheSenatetodaydoesnotincludemashedpotatoesbutdoesincludeabraisedonion.TherecipebelowhasthemashedpotatoesbecauseIlikethewaytheythickenthesoup.

1pound(455g)driednavybeans½pound(225g)ham,diced1½cups(337g)mashedpotatoes1cup(160g)choppedonion¼cup(25g)choppedcelery½teaspoonchoppedgarlic

Clean the beans and then cover themwith water and cook until nearly done.Drain.Addhamand1quart(946ml)waterandbringtoaboil.Addpotatoesandmixthoroughly.Addchoppedvegetablesandbringtoaboil.Simmerfor1hourbeforeserving.

Yield:6servings


SlowCookerSplitPeaSoupI’mnot surewhat I likebest about this soup, thegreat tasteor the fact that itcookswhileyouareaway.Italsofreezeswell,addingtotheconvenience.

1pound(455g)driedgreensplitpeas,rinsed2cups(300g)dicedham1½cups(195g)peeled,slicedcarrot1cup(160g)choppedonion½cup(50g)choppedcelery½teaspoonmincedgarlic1bayleaf¼cupchoppedfreshparsley½teaspoonblackpepper1½quarts(1.4L)water

Layeringredientsinslowcookerandpourinwater.Donotstir.Coverandcookonhigh4to5hoursoronlow8to10hoursuntilpeasareverysoft.Removebayleafbeforeserving.

Yield:6servings


TIPServegarnishedwithcroutons.

SpicyBeanSoupIfyoulikeyourbeansoupwithalittlekick,thiscouldbetherecipeforyou.(Ifnot, just replace the spicy vegetable juice with regular and leave out theTabasco.)

6cups(1.4L)water1cup(210g)driedbeans,assorted(navy,red,andpinto.)½cup(95g)brownrice1cup(160g)dicedonion1cup(130g)dicedcarrot½cup(75g)dicedgreenbellpepper6ounces(175ml)spicyvegetablejuice,suchasV8¼teaspoonTabascosauce¾cup(90g)dicedcelery1teaspoonblackpepper1cup(150g)dicedham

Combineallingredientsinalargepot.Simmerforatleast3hours.

Yield:6servings


WhiteBeanSoupThis is a simple pureed bean soup that is both filling and tasty. Serve withmultigrainbreadandasalad.

½cup(80g)mincedonion½cup(60g)mincedcelery¼cup(38g)choppedgreenbellpepper2tablespoons(28ml)oliveoil½pound(225g)smokedsausage,cutin½-inch(1cm)slices8ounces(225g)no-salt-addedtomatosauce4cups(728g)cookednavybeans4cups(950ml)water1teaspoonblackpepper

In large saucepan, cook onion, celery, and bell pepper in oil until soft. Addsausage and tomato sauce; simmer 15 to 20minutes. In a separate saucepan,bring navy beans to boil. Puree beans and their liquid in a food processor orblender;addtovegetablemixture.Addthewaterandpepperandsimmerfor1hour.

Yield:4servings


WinterBeanSoupThisisaflavorfulsoupwithsmokedsausageandjustahintofchiliflavor.

2cups(420g)driedmixedbeans2quarts(1.9L)water½pound(225g)smokedsausage,sliced1cup(160g)choppedonion½teaspoonmincedgarlic1teaspoonchilipowder4cups(1kg)no-salt-addedcannedtomatoes2tablespoons(30ml)lemonjuice

Rinsebeansandcoverwithwater.Soakovernight.Drainandadd2quarts(1.9L)waterandsausageandsimmeruntil tender.Addonion,garlic,chilipowder,tomatoes,andlemonjuiceandsimmer45minutesmore.

Yield:6servings


TIPUseavarietyofbeans(greatnorthern,navy,black,chickpeas,splitpeas,pinto,redbeans,orlentils).

SausageandBeanSoupThisissuchaquickandeasysouptomakeforlunchordinner.Thebean,potato,andsausagemixtureremindsmeofthebeanandhammealswesometimeshadwhenIwasgrowingup.

¾teaspoonoliveoilcup(55g)choppedonioncup(87g)slicedcarrot

1potato,peeledandcubed1cup(235ml)low-sodiumbeefbroth5ounces(142g)smokedsausage,cutinto½-inch(1cm)slices10ounces(280g)greatnorthernbeans,undrained10ounces(180g)greenbeans,frozen

Heatoil ina saucepanovermediumheat.Sautéonion4 to5minutes, stirringfrequently, until tender.Add carrot, potato, andbroth.Bring to a boil.Reduceheattolow,cover,andsimmerabout15minutesoruntilvegetablesaretender.Addsausageandbeans.Cookuntilthoroughlyheated.

Yield:4servings


BeanChalupaKindoflikeasuperpotofnachos,porkandpintobeansareslowcookeduntilfalling apart, served over corn chips, and toppedwith cheese, lettuce, tomato,avocado,andhotsauce.

1pound(455g)driedpintobeans3pound(1¼kg)porkloinroast7cups(1.6L)water½cup(80g)choppedonion½teaspoonmincedgarlic2tablespoonschilipowder1tablespooncumin1teaspoonoregano4ounces(115g)choppedgreenchiles

Mixalltogetherinheavypanandcook,covered,onlowheatfor5hours.Breakuproastandcookuncovered30minutesmore.

Yield:12servings


Two-BeanPitaPizzasThis is not an Italian pizza, but its preparation and the look of the finishedproductmakesitapizzainmymind.

4wholewheatpitas2tablespoons(28ml)oliveoil1cup(160g)thinlyslicedonion¾teaspoonfinelychoppedgarlic16ounces(455g)kidneybeans16ounces(455g)chickpeas12ounces(340g)salsa1teaspooncrumbledbasil½teaspooncrumbledthyme½teaspooncrumbledoregano1cup(113g)shreddedmozzarellacheese,divided¼cup(25g)gratedParmesancheese

Preheat oven to 375°F (190°C, gas mark 5). Heat pitas on foil for 8 to 10minutes.Heatoil in skilletovermediumheat.Sautéonion for3minutes.Addgarlicandsauté2moreminutes.Drainandrinsebeans.Addtoskilletwithsalsaandherbs.Cookuntilheated.Withserratedknife,slicepitasinhalf.Placepitarounds,insidefacingupandoverlappingslightly,aroundsurfaceof12-inch(30cm)pizzapan.Sprinklewith¾cup(90g)mozzarella.Spoonbeanmixtureontop and spread to cover. Sprinkle with remaining mozzarella and Parmesancheese.Bake10to15minutes.

Yield:8servings


ChickenandBeanSkilletThis is a great, quick dinner for those nightswhen you don’t have somethingplannedandeveryoneishungry.Itissimpleandfastbutloadedwithflavorandnutrition.

1cup(160g)choppedonioncup(50g)choppedredbellpepper

¾teaspooncrushedgarlic2teaspoons(10ml)oliveoil½pound(225g)bonelesschickenbreast,cutin1-inch(2.5cm)cubes¾teaspooncumin½teaspooncinnamon10ounces(280g)navybeans,drained10ounces(280g)kidneybeans,drained2cups(510g)no-salt-addedstewedtomatoes,undrained

Sautéonion,pepper,andgarlicinoilinmediumsaucepan2to3minutes.Addchicken, cumin, and cinnamon; cook over medium-high heat until chicken islightlybrowned,about3to4minutes.Addbeansandtomatoes;heattoboiling.Reduce heat and simmer, uncovered, until slightly thickened, 5 to 8 minutes.Seasontotastewithsaltandpepper.

Yield:4servings


TIPThisdishisdeliciousservedovercookedrice,couscous,orpasta.

ChickenChiliVerdeHere isyetanotherchilivariation.Called“greenchili” inSpanish, itdoesnotcontain tomatoes and has chicken instead of themore traditional beef. If youcan’t find cannellini beans, which are an Italian white kidney bean, you cansubstituteanyotherwhitebean,suchasnavyorgreatnorthernbeans.

3cups(300g)cookedcannellinibeans,drained1cup(160g)choppedonion½teaspoonmincedgarlic4ounces(115g)choppedchiles2teaspoonsoregano1½teaspoonscumin¼teaspoongroundcloves¼teaspooncayenne3cups(420g)cookeddicedchicken2cups(470ml)low-sodiumchickenbroth

Combineallingredientsinalargepotandsimmergentlyabout1hour.

Yield:6servings


PorkChopandBeanSkilletThismakesagooddinnerwithfriedpotatoes.

6center-cutporkchops1tablespoon(15ml)oliveoil1cup(160g)choppedonion½teaspoonmincedgarlic½cup(120ml)low-sodiumchickenbroth½cup(125g)barbecuesauce2jalapeñopeppers,chopped4cups(684g)no-salt-addedpintobeans,drained

Ina largeskillet,searporkchopsinoiluntilbrown,about5minutes.Removeporkchopsandplaceonplate.Addonionandgarlictoskillet;cook10minutes.Stir in broth, barbecue sauce, jalapeños, and beans. Heat mixture to a boil.Returnporktoskillet.Reduceheat.Coverandsimmer50to60minutes,stirringsauceandturningchopsoccasionallyuntilmeatisfork-tender.

Yield:6servings


TIPYou can either use canned no-salt-added beans or cook your own driedones.

BeanBallsTheseareavegetarianalternative tomeatballs. Ifyouareskeptical,youreallyshouldtrythese.

1½cups(265g)cookedgreatnorthernbeans,drained1cup(115g)wholewheatbreadcrumbs1tablespoongratedParmesancheese2eggs2tablespoonsparsley2teaspoonsonionpowder

Mash beans and add rest of ingredients. Form into balls and steam for 20minutes.Servewithspaghettiasasubstituteformeatballs.

Yield:6servings


ChickpeaSandwichSpreadAreyoulookingforsomethinga littledifferentforasandwich?Trythisalongwithlettuceandtomatoonawholegrainbread.

1½cups(246g)cookedchickpeas,drained(savejuice)½teaspoononionpowdercup(30g)choppedchives

1½tablespoons(24g)no-salt-addedtomatopasteteaspoonlemonjuice

Mashchickpeasandmixwith restof ingredients.Add1/3cupof the reservedjuiceandprocessinablenderorfoodprocessor.Useassandwichspread.

Yield:6servings

Eachwith:50gwater;77calories(8%fromfat,17%fromprotein,75%fromcarb);3gprotein;1gtotalfat;0gsaturatedfat;0gmonounsaturatedfat;0gpolyunsaturatedfat;15gcarb;3gfiber;1gsugar;61mgphosphorus; 26 mg calcium; 1 mg iron; 184mg sodium; 162mg potassium; 309 IU vitamin A; 0 mgvitaminE;6mgvitaminC;0mgcholesterol

ItalianBakedBeansHereisanItalian-flavoredversionofbakedbeans.

1pound(455g)navybeans8cups(1.9L)water1pound(455g)hotItaliansausagelinks,sliced1cup(160g)choppedonioncup(50g)greenbellpepper,cutin1-inch(2.5cm)pieces

½cup(35g)halvedmushrooms2bayleavescup(80ml)ketchupcup(113g)molasses

1tablespoondrymustard2teaspoonscrushedoregano½teaspoonblackpepper¼teaspoongarlicsalt

Rinsebeans;placeinlargesaucepan.Addwater.Bringtoboil;reduceheatandsimmer,covered, for1hour.Transfer tobowl;coverandrefrigerateovernight.Drainbeans, reserving1½cupsof the liquid. Inslowcooker,combinedrainedbeans,sausage,onion,bellpepper,mushrooms,andbayleaves.Blendreservedbean liquidwith ketchup,molasses,mustard, oregano, pepper, and garlic salt;stirintobeanmixture.Coverandcookonhighheatfor6hoursoronlowheatfor12hours.

Yield:8servings


TIPServeoverriceandtopwithasprinklingofParmesancheese.

WhiteBeanandTunaSaladThismakesagreatluncheonsalad.Itcanalsobeamaindishinsomewhatlargerportions.

2cups(200g)cookedcannellinibeans,drainedandrinsed13ounces(368g)tuna,drained1cup(180g)seeded,dicedtomato½cup(80g)choppedredonion2tablespoons(30ml)lemonjuice3teaspoons(15ml)Dijonmustardcup(80ml)oliveoil

¼cupchoppedfreshbasil

Combinebeans,tuna,tomato,andonioninlargebowl.Combinelemonjuiceandmustardinsmallbowl.Graduallywhiskinoliveoil.Addtosalad.Mixinbasil.

Yield:4servings


TIPCannellinibeansarelargewhitebeanslikekidneybeans.Ifyoucan’tfindthem,youcansubstitutenavyorpeabeans.

11MainDishes:Grains

Main-dish recipesmadeupofmostlygrains?Sure—just thinkofall thesoupsandcasserolesyoucanmakewithbarley,rice,orwholegrainpasta.Andwhilewe’rethinkingaboutpasta,thatopensanotherwholeseriesofrecipes.

BeefandBarleyStewThisheartystewisafullmealinabowl(althoughIpreferitwithasliceoffreshhotbread).

1½pounds(675g)beefroundsteak¼cup(31g)flour2tablespoons(28ml)oliveoil1cup(160g)choppedonion½teaspooncrushedgarlic3cups(710ml)low-sodiumbeefbroth2cups(260g)slicedcarrot¼cup(50g)pearlbarley1tablespoon(15ml)soysauce½teaspoonoregano½cup(50g)choppedcelery½teaspoonblackpepper

Trim fat frommeat andcut intobite-sizecubes.Dustbeefwith flour.Usingaheavypot,brownbeefinhotoil,browningallsides.Removemeatandsetaside.Addonionandgarlictodrippingsandcookuntilonionistransparent.Returnthemeattopot.Addbroth,barley,soysauce,andoregano.Coverandsimmerfor45minutes. Add carrot and simmer until meat is tender, about 40 minutes. Addwaterasneeded.Seasonwithpepper.

Yield:6servings


BeefBarleySkilletThistastyandhealthyfamilymealcooksinonlyonepan.

¾pound(338g)groundbeef½cup(80g)choppedonion¼cup(38g)choppedgreenbellpepper¼cup(25g)choppedcelery¼teaspoonblackpepper½teaspoonmarjoram1teaspoonsugar1teaspoonWorcestershiresauce2cups(480g)no-salt-addedcannedtomatoes,brokenup1½cups(355ml)water¾cup(150g)pearlbarley

Sautémeat,onion,greenpepper,andceleryinnonstickfrypan.Drainoffexcessfat;stirinremainingingredients.Bringtoaboil.Reduceheattosimmer;coverandcookabout1hour.

Yield:3servings


StroganoffUpthefiberinyourstroganoffbyusingwholewheatnoodles.

½pound(225g)groundbeef,extralean½cup(35g)slicedmushrooms1packetonionsoupmix1tablespoonwholewheatflour1¾cups(414ml)water8ounces(225g)wholewheatnoodles,cookedanddrained8tablespoons(120g)plainfat-freeyogurt

Brown beef and drain. Add mushrooms. Whisk dry soup mix and flour intowaterandheat.Stiruntilthickened.Combinethickenedonionsoupandcookedbeef.Serveoverwholewheatnoodles.Garnishwithadollopofyogurt.

Yield:4servings


WesternCasseroleThissimplebeef-and-noodlecasseroleisupdatedtogiveyoumorefiberwithoutsacrificingtaste.

1pound(455g)beefstewmeat,cutincubes¼cup(30g)wholewheatflour¼cup(60ml)oliveoil6ounces(170g)no-salt-addedtomatopaste½cup(120ml)dryredwine1cup(235ml)water1teaspoonthyme1teaspoonoregano1cup(70g)slicedmushrooms1cup(180g)choppedtomato4ounces(115g)wholewheatnoodles,cookedanddrained1cup(115g)shreddedCheddarcheese

Coat meat with flour; brown in oil. Add all ingredients except noodles andcheese. Cover and simmer for 1 hour. Add noodles and cheese. Simmer 5minutesmoreandserve.

Yield:4servings

Eachwith:264gwater;607calories(47%fromfat,27%fromprotein,26%fromcarb);41gprotein;31gtotal fat; 11g saturated fat; 15gmonounsaturated fat; 2gpolyunsaturated fat; 39g carb;3g fiber;6gsugar; 563mg phosphorus; 299mg calcium; 6mg iron; 341mg sodium; 1114mg potassium; 1239 IUvitaminA;85mgvitaminE;20mgvitaminC;96mgcholesterol

ChickenBarleyChowderThissimple,creamysoupofchickenandbarleyisperfectforacoldday.

2tablespoons(28ml)oliveoil½cup(60g)mincedcelery¾cup(120g)mincedonion1tablespoonflour½teaspoonblackpepper6cups(1.4L)low-sodiumchickenbroth1cup(200g)pearlbarley1pound(455g)cookedbonelesschickenbreast,shredded½cup(120ml)fat-freeevaporatedmilk

Heat oil in heavy saucepan. Sauté celery and onion; sprinkle with flour andpepper. Gradually stir in broth and barley. Add chicken. Simmer covered foraboutanhour,stirringoccasionallyuntilbarleyistender.Removefromheatandaddmilk.

Yield:4servings


ChickenBarleySoupThis is a nice change from chicken and noodle or chicken and rice soup thatfeaturesbarley.

3pound(1¼kg)chicken,cutup2quarts(1.9L)water1½cups(195g)dicedcarrot1cup(120g)dicedcelery1cup(200g)pearlbarley½cup(60g)choppedonion1bayleaf½teaspoonpoultryseasoning½teaspoonblackpepper½teaspoondriedsage

Cookchicken inwateruntil tender.Coolbrothandskimoff fat.Bonechickenandcut intobite-sizepieces; return tokettlealongwith remaining ingredients.Return to heat and bring to a boil. Simmer covered for at least 1 hour untilvegetablesaretenderandbarleyisdone,addingmorewaterifneeded.Removebayleafandserve.

Yield:6servings


ChickenChiliwithBarleyThisisnotyourtraditionalchili.Infact,somemightarguethatit’snotchiliatall. But the flavor is great and it will be appreciated by anyone who likesMexicanorTex-Mexcooking.

1cup(160g)choppedonion½teaspoonmincedgarlic1tablespoon(15ml)oliveoil2cups(475ml)water¾cup(150g)pearlbarley4cups(1kg)no-salt-addedcannedtomatoes2cups(475ml)low-sodiumchickenbroth6ounces(170g)frozencorn1canjalapeñopeppers,chopped1tablespoonchilipowder½teaspooncumin3cups(420g)cubedcookedchicken

In a Dutch oven, cook onion and garlic in the oil until onion is tender. Addremaining ingredientsexceptchicken.Bring toaboil.Reduceheat, cover,andsimmer10minutes,stirringoccasionally.Addchickenandcontinuesimmeringan additional 5 to 10 minutes until chicken is heated through and barley istender.

Yield:9servings


Stir-FriedChickenandBrownRiceThisisanAsian-stylechickenstir-fry.

2tablespoons(28ml)oliveoil,divided8ounces(225g)bonelesschickenbreastslicedintostrips½cup(75g)choppedredbellpepper½cup(50g)choppedscallions3cups(660g)cooked,cooledbrownrice2tablespoons(28ml)soysauce1tablespoon(15ml)ricewinevinegar1cup(130g)frozenpeas,thawed

Heat large nonstick skillet over medium heat. Add 1 tablespoon oil. Addchicken, bell pepper, and scallions. Cook 5 minutes until chicken is cookedthrough. Remove to plate. Heat remaining oil in skillet. Add rice and cook 1minute.Stirinsoysauce,vinegar,andpeas;cook1minute.Stirinchickenandvegetablemixture.

Yield:4servings


TurkeyandWildRiceBakeThisisaneasyandtastycasserolethatusesleftoverturkey.

6ounces(170g)wildandwhitericemix2 cups(544ml)water½cup(35g)slicedmushrooms14ounces(400g)artichokehearts,quartered2ounces(55g)pimento,drainedandchopped2cups(350g)cubedcookedturkey1cup(110g)shreddedSwisscheese

Preheat oven to 350°F (180°C, gas mark 4). In 2-quart (2 L) casserole dish,combine rice and water. Stir in mushrooms, artichoke hearts, pimento, andturkey. Cover and bake about 1¼ hours or until liquid is absorbed. Top withcheese and bake uncovered for 5 to 10minutes or until cheese ismelted andgoldenbrown.

Yield:4servings


TIPChicken is just as good if you don’t have turkey but are longing for thisdish.

TurkeyCarcassSoupThisisagreatuseforthelastoftheThanksgivingturkey.It’sflavorfulandfullofhealthythings.

1turkeycarcass,mostmeatremoved3quarts(2.8L)water1tablespoonpeppercorns1cup(100g)choppedcelery2cups(320g)choppedonion4cups(950ml)chickenbroth1cup(235ml)dryredwine1½cups(195g)choppedcarrot2cups(300g)choppedturnip½cup(97g)rice½cup(100g)pearlbarley

Inalargepot,barelycoverturkeycarcasswithwater.Addpeppercornsandhalfofthechoppedonionandcelery.Simmerfor45minutes.Drain,saveliquid,andpickremainingmeatfromcarcass.Insavedliquid,addmeat,chickenbroth,andredwine;simmer30minutes.Addtherestofingredients.Simmeruntilriceandbarleyaretender,atleast45minutesandasmuchas2hoursormore.

Yield:6servings


LinguinewithScallopsSeafood just seems to make any meal special. In this case, scallops turn anordinaryspaghettidinnerintosomethingmemorable.

1tablespoon(15ml)oliveoil1tablespoonmincedshallots½teaspooncrushedgarlic1tablespoonmincedfreshparsley2tablespoonsmincedfreshbasil¼teaspooncrushedredpepperflakes2cups(480g)no-salt-addedcannedtomatoes½cup(120ml)drywhitewine2tablespoons(32g)no-salt-addedtomatopaste1pound(455g)scallops9ounces(255g)artichokehearts,thawed8ounces(225g)wholewheatlinguine2tablespoons(18g)pinenuts,toasted

In 3-quart (3L) saucepan, heat oil overmediumheat.Add shallots andgarlicand sauté 3 minutes. Add parsley, basil, pepper flakes, tomatoes, wine, andtomatopaste.Bringtoboilandstirtobreakuptomatoes.Coverandsimmer20minutes.Slicelargescallopscrosswiseinhalf.Addscallopsandartichokeheartstotomatomixture.Cookuntilscallopsarecookedandartichokesarehot,about5minutes.Cook linguineaspackage labeldirects;drain.Onplatter, tosspastawithscallopmixtureandsprinklewithpinenuts. Ifdesired,garnishwithbasilleaf.

Yield:4servings


WholeWheatLinguinewithWhiteClamSauceThisrecipeissimpletomakeandtastesgreat.

½cup(120ml)oliveoil1cup(160g)choppedonion1teaspoonmincedgarlic6ounces(170g)mincedclams,includingliquid6ounces(170g)wholeclams,drained½cup(120ml)water1tablespoonparsley½teaspoonoregano¼teaspoonblackpepper8ounces(225g)mushrooms,sliced1pound(455g)wholewheatlinguine,cookedanddrained

Heat oil in skillet. Simmer onion and garlic until golden. Add clams, water,parsley, oregano, pepper, andmushrooms.Simmer for 15minutes. Pour sauceoverlinguine.

Yield:6servings


LinguinewithTunaIt’snotscallops,buttunacanmakeaprettyfancyItalianmealtoo.

¾cup(175ml)oliveoil,divided1cup(150g)slicedgreenbellpepper1cup(150g)slicedredbellpepper1cup(150g)slicedyellowbellpepper1cup(70g)slicedmushrooms1cup(160g)thinlyslicedonion1teaspooncrushedgarlic1cansolidwhitetuna¾cup(175ml)drywhitewine4ounces(115g)romanocheese,grated½cup(30g)choppedfreshparsley1pound(455g)wholewheatlinguine

Heatpan.Useenougholiveoiltocoatthebottomofthepan,about¼cup.Addpepper,mushrooms,onion, andgarlic.Sautéuntil crisp-tender.Add remainingoil.Addthetunaandthewine.Stir.Addcheeseandparsley.Serveoverlinguinecookedaccordingtopackagedirections.

Yield:8servings


TunaandPastaSaladThisisagreatmaindishsaladforthosehotsummerdayswhenyoudon’tfeellikedoingmuchcooking.

8ounces(225g)wholewheatpasta½pound(225g)peapods1cantuna6ounces(170g)artichokehearts½cup(50g)slicedgreenolives½pound(35g)slicedfreshmushrooms½cup(120ml)Italiandressing½teaspoonlemonpepper¼cup(25g)gratedParmesancheese

Cookpastaaccordingtopackagedirections;drainandletcool.Cookpeapods1minute in boiling water, remove, and let cool. Put pasta and pea pods into abowl.Drainwaterfromtunaandaddtobowlwithpeapods.Addartichokesandartichoke liquid, slicedolives, andslicedmushrooms.Combinewithpastaandpour dressing over it all. Add lemon pepper and mix well. Sprinkle withParmesancheese.

Yield:4servings


TortelliniSaladThis delightful Italian salad is based on packaged tortellini. It’s delicious aseitheramaindishorasidedish.

7ouncescheesetortellini1cup(71g)broccoliflorets½cup(30g)finelychoppedfreshparsley1tablespoonchoppedpimento6ounces(170g)marinatedartichokehearts,undrained¼cup(25g)choppedscallions2½teaspoonschoppedfreshbasil½teaspoongarlicpowder½cup(120ml)Italiandressing8cherrytomatoes,halved¼cup(25g)slicedripeolives¼cup(25g)gratedParmesancheese

Cook tortellini according to package directions.Drain and cool. In large bowlcombineallingredientsexcepttomatoes,olives,andcheese.Cover;refrigerate4to6hours.Justbeforeserving,addtomatoesandmixlightly.GarnishwitholivesandsprinklewithParmesancheese.

Yield:4servings


BeanandBarleyStewThisisaheartymeatlessstewwithawhopping11gramsoffiber.

2tablespoons(28ml)oliveoil1cup(160g)choppedonion1cup(130g)slicedcarrot1½cups(105g)slicedmushrooms4cups(684g)cookedpintobeans,drained2cups(480g)no-salt-addedcannedtomatoesteaspoonCajunseasoning

¼teaspoonbasil¼teaspoontarragon¼teaspoonoregano¼teaspoonceleryseed¼teaspoonthyme¼teaspoonmarjoram¼teaspoonsage¼teaspoonblackpepper2tablespoons(28ml)soysauce½cup(95g)brownricecup(65g)pearlbarley

6cups(1.4L)vegetablebroth

Heat oil in a large kettle: Add onion, carrot, and mushrooms and sauté untilsoftened,about5minutes.Add remaining ingredients.Bring toaboil.Reduceheat;simmer1to2hoursuntilgrainsaretender.

Yield:8servings

Eachwith:337gwater;333calories(23%fromfat,15%fromprotein,62%fromcarb);13gprotein;9gtotalfat;2gsaturatedfat;5gmonounsaturatedfat;2gpolyunsaturatedfat;53gcarb;11gfiber;4gsugar;265mgphosphorus;102mgcalcium;4mgiron;1126mgsodium;753mgpotassium;2773IUvitaminA;

0mgvitaminE;12mgvitaminC;0mgcholesterol

BroccoliPastaSauceThisvegetable-basedpastasaucefeaturesfreshbroccoli,peppers,andtomatoes.

2cups(142g)broccolifloretscup(80ml)oliveoil

1teaspoonmincedgarlic4ounces(120ml)drywhitewine1cup(150g)greenbellpepper,choppedsmall2cups(360g)freshtomato,choppedsmall1teaspoonblackpepper,freshground3tablespoonsgratedParmesancheese½teaspoonItalianseasoning¾cup(75g)pitted,slicedblackolives½pound(225g)slicedmushrooms

Place broccoli in a pot ofwater; cover and let boil for 5 to 6minutes.Drainwater and set aside. Place oil and garlic in large skillet. Brown garlic onmedium-low until light brown. Add wine and bell pepper and cook 6 to 7minutesovermediumheat.Addthetomato,blackpepper,Parmesancheese,andItalian seasoning.Cook 15minutes uncovered onmediumheat, stirring often.Add the broccoli, olives, and mushrooms. Cook 5 minutes on medium heat,covered.Stiroften.Removeandserveoverwholewheatpasta.

Yield:6servings


TIPToremoveskin fromtomatoes,place inboilingwater for30seconds to1minute,thenincoldwaterforacoupleofminutes.

12MainDishes:VegetablesandFruits

Soups, stews, salads, casseroles … there are so many ways to incorporatevegetables intomaindishes.Some recipesherewouldprobablygiveyouyourfiveservingsadayinonedish.Someofthesearevegetarian,butthereisalsoagreatvarietyofbeef,chicken,andseafood.

BeefPaprikashThe origin of this meal is Hungarian. It’s the kind of slow-cooker meal thatgreetsyouwithawonderfularomawhenyou returnhome fromwork.Stickaloafofbreadinthebreadmachineontimedbakeandyouhaveaninstantdinner.

2pounds(900g)roundsteak,cubed6potatoes,cutin¾-inch(2cm)pieces1cupfrozenpearlonions¼cup(31g)flour1tablespoonpaprika½teaspoonblackpepper¼teaspooncarawayseed2cups(475ml)low-sodiumbeefbroth1cup(130g)no-salt-addedfrozenpeas½cup(115g)sourcream

Add beef, potatoes, onions, flour, and spices to slow cooker. Pour beef brothover.Coverandcookon low7 to8hours.Stir inpeasandsourcream.Coverandcookonlowabout15minuteslonger,untilpeasaretender.

Yield:6servings


EggplantStewThisrecipeisanicevariationonthebeefstewtheme,withdifferentvegetablesandspicesthanyouprobablyusuallyuse.

1½pounds(675g)beefstewmeat,cubed2tablespoons(28ml)oliveoil2cups(480g)no-salt-addedcannedtomatoes1cup(160g)choppedonion2tablespoons(32g)no-salt-addedtomatopaste½teaspoonoregano½teaspoonbasil½teaspooncumin¼teaspoonredpepperflakes½teaspoongarlicpowder1cup(235ml)water1potato,peeledandcubed1cup(235ml)whitewine1eggplant,peeledandcubed1cup(70g)slicedmushrooms

InaDutchoven,brownhalf thebeefat a time in theoil.Drainand returnallmeat to the pan.Add tomatoes, onion, tomatopaste, and spices. Stir inwater.Bring toaboil.Reduceheatandsimmer,covered, for45minutes.Addpotatoandwine.Coverandsimmer10minutesmore.Stirineggplantandmushrooms.Coverandsimmeruntilmeatandveggiesaretender,15to20minutes.

Yield:6servings


ItalianMeatSauceUse thissauceoverspaghettiorotherpastaorasacookingsaucefor lasagna.TheolivesandartichokesgiveitmoreflavorthanmanyItaliansauces,aswellasabigincreaseinfiber.

1pound(455g)hamburger1tablespoonItalianseasoning1teaspoonmincedgarlic1teaspoonmincedonion1½cups(105g)slicedmushrooms4cups(1kg)crushedtomatoes¼cup(25g)slicedblackolives14ounces(400g)artichokehearts,drained

Brownmeatwith seasoning,garlic,onion, andmushrooms.Draingrease.Addallotheringredients.Heattoboiling;simmer30minutes.

Yield:4servings


PotRoastwithRootVegetablesThisisasimplefallpotroastfeaturingrootvegetablesandnotcontainingalotofadded ingredients.Cooking it inacovered roastingpanwillensure that themeatisverytender.

2pound(900g)beefbottomroundroast4potatoes,quartered4turnips,peeledandcutintoquarters6carrots,sliced1onion,peeledandquartered1parsnip,peeledandsliced2cups(475ml)low-sodiumbeefbroth2cups(480g)no-salt-addedcannedtomatoes

Placeallingredientsinlargeroastingpan.Coverandroastat350°F(180°C,gasmark4)untilvegetablesaredoneandmeatistender,about2hours.

Yield:8servings


IrishStewThishasbecomeourtraditionalmealforSt.Patrick’sDay.

2pounds(900g)beefstewmeat½teaspoonmincedgarlic¼teaspoonblackpepper,freshground1cup(160g)halvedandslicedonion12ounces(355ml)darkbeer2cups(475ml)low-sodiumbeefbroth3tablespoons(48g)no-salt-addedtomatopaste2cups(260g)slicedcarrot4potatoes,cutintoquarters2turnips,cutintoquarters1teaspoonrosemary2bayleaves¼cup(32g)cornstarch½cup(120ml)water

Combine all ingredients except the cornstarch andwater in a slowcooker andcookon lowfor8hours.Combine thecornstarchandwater inabowlandstirintothestew.Turntohigh,covertheslowcooker,andallowthestewtocookanadditional30minutes,untilthickenedslightly.

Yield:8servings


TIPYoucouldalsouselambinplaceofthebeefifdesired.

Shepherd’sPiewithCornbreadCrustThisisamealinapan.Thecornbreadonthebottomaddssomesubstancetothiswhileaddingminimalfatandsodium.

1pound(455g)groundturkey1cup(160g)choppedonion12ounces(340g)mixedvegetables3 cups (675 g) instant mashed potatoes, prepared according to packagedirections4ounces(113g)shreddedCheddarcheese

CornbreadCrust1cup(120g)wholewheatpastryflour½cup(70g)cornmeal1tablespoonsugar2teaspoonsbakingpowder1cup(235ml)skimmilk1egg2tablespoons(28ml)canolaoil

Sauté turkey and onion. Drain. Cook vegetables until almost done. Drain. Tomake crust, stir together flour, cornmeal, sugar, and baking powder. Combinemilk,egg,andoil.Stirintodryingredientsuntiljustmixed.Spreadcornbreadinthe bottom of a 9 × 13-inch (23 × 33 cm) baking dish sprayedwith nonstickvegetable oil spray. On top of cornbread, layer meat mixture, veggies, andpotatoes. Sprinkle with cheese. Bake at 425°F (220°C, gas mark 7) for 20minutes.

Yield:8servings


TacoCasseroleCallitMexicanlasagnaifyouwish,butinthiscasecorntortillassubstituteforthenoodlesandarelayeredwithbeefandbeans.

1pound(455g)groundbeef1cup(160g)choppedonion1cup(150g)choppedgreenbellpepper1teaspoonmincedgarlic8ounces(225g)no-salt-addedtomatosauce2cups(480g)no-salt-addedcannedtomatoes1tablespoonchilipowder½teaspoonoregano½teaspooncumin12corntortillas2cups(512g)no-salt-addedkidneybeans¾cup(90g)shreddedCheddarcheese

In a skillet overmedium heat, sauté the ground beef, onion, bell pepper, andgarlicuntil thebeefisdone.Drainoffexcessfat.Addtomatosauce, tomatoes,and spices. Simmer mixture for 2 minutes. Place a layer of 4 tortillas in thebottomof a 9× 13-inch (23×33 cm)bakingpan that has been sprayedwithnonstickvegetableoilspray.Placea layerof thebeefmixtureover top, then4more tortillas, the beans, the final 4 tortillas, and the rest of the beefmixture.Bake at 350°F (180°C, gasmark 4) for 30minutes. Sprinklewith cheese andreturntoovenuntilcheesehasmelted.

Yield:6servings


ItalianDinnerSaladThis isamealonaplate. Itmaybe“only”asalad,but Iguaranteeyouwon’twalkawayfromthetablehungry.

4cups(220g)finelychoppedromainelettuce2cups(180g)finelychoppedcabbage1cup(150g)choppedgreenbellpepper1cup(150g)choppedredbellpepper8ounces(225g)drysalami,cutup2cups(328g)cookedchickpeas,drained4ounces(115g)blackolives4ounces(115g)Swisscheese,cutup½cup(50g)thinlyslicedcelery6ounces(170g)bonelesschickenbreast,cookedandchopped

Dressing½cup(160ml)oliveoil2tablespoons(28ml)redwinevinegar1teaspoon(5ml)balsamicvinegar½teaspoonmincedgarlic1teaspoonlemonjuice1tablespoon(15ml)Dijonmustard1teaspoonsugar2tablespoonsItalianseasoningteaspoonblackpepper,freshground

Divide lettuce between 6 plates. Arrange other vegetables, meats, and cheeseoverlettuce.Shakedressingingredientstogetherinajarwithascrew-toplidanddrizzleoversalads.

Yield:6servings

AsianChickenSoupThisisaneasy-to-makesoupthatcancookwhileyouarerunningerrands.It’salittledifferentflavorthanmostsoups,whichcanbeawelcomechangeifyouaretiredofthesameoldthing.(OramItheonlyonewhogetsbored?)

2cups(140g)slicedmushrooms1½cupsslicedbokchoy1cup(160g)choppedonion1cup(130g)slicedcarrot1 pound (455 g) boneless skinless chicken breasts, cut in 1-inch (2.5-cm)pieces1cup(190g)brownrice4cups(950ml)low-sodiumchickenbroth¼cup(60ml)reduced-sodiumsoysauce1tablespoon(15ml)sesameoil½teaspoongarlicpowder1teaspoongroundginger

Placevegetablesinbottomofslowcooker.Placechickenpiecesontop.Sprinklericeovertop.Combineremainingingredientsandpourover.Cookonlowfor8to10hoursoronhighfor4to5hours.

Yield:6servings


ChickenandSausagePieThisisanold-fashionedcountry-styledishwithbothchickenandsausageandacrispycornmealcrust.

2potatoes,cutin½-inch(1-cm)pieces½pound(225g)breakfastsausage½pound(225g)bonelessskinlesschickenbreasts1cup(160g)dicedonion½teaspoongarlicpowder½cup(60g)dicedcelery½cup(65g)dicedcarrot2tablespoons(16g)flour¼cup(60ml)whitewine1½cups(355ml)low-sodiumchickenbroth1teaspoonthyme1teaspoonpoultryseasoning

CornmealCrust¾cup(90g)flour½cup(70g)cornmeal¼cup(55g)unsaltedbutter2tablespoons(28ml)coldwater

Boil potatoes until just soft.Drain.Crumble the sausage and place in a large,deeppan.Addthechicken.Cookovermediumheat.Addonion,garlicpowder,celery,andcarrotandcookabout5minutesoruntilvegetablesare tender.Stirtogetherflour,wine,andbroth.Addtopanandbringtoaboil.Turnheattolow,addthyme,poultryseasoning,andpotatoesandcookuntilthickenedandbubbly.Pourinto8×8-inch(20×20cm)bakingdishandsetaside.Tomakethecrust,mix flour and cornmeal in a large bowl. Cut in butter until texture resemblescoarse meal. Sprinkle water over dough and knead with hands, adding onlyenough to make the dough form a ball. Refrigerate dough 30 minutes to 24

hours. Roll dough on a floured surface to ¼-inch (0.5 cm) thickness. Placedoughovertopoffilling.Bakepieat375°F(190°C,gasmark5)for30minutesoruntilcrustislightlybrownedandfillingisbubbly.

Yield:6servings


ChickenandSnowPeasThis isa fairly traditionalChinese-style recipe, similar todishes likemoogoogaipan.

1pound(455g)bonelesschickenbreasts2tablespoons(16g)cornstarch,divided1eggwhite1tablespoonsherry½teaspoonwhitepepper8ounces(225g)mushrooms,sliced1½cups(355ml)low-sodiumchickenbroth1tablespoonslicedgingerroot2tablespoons(28ml)coldwater5tablespoons(75ml)oliveoil,divided¼cup(25g)slicedscallions¼cup(25g)slicedcelery4ounces(115g)snowpeas¼cup(31g)slicedwaterchestnuts1cup(70g)coarselyshreddednapacabbage

Inabowl,combine thechicken,1 tablespoonof thecornstarch, theeggwhite,sherry,andpepper.Marinateatleast15minutes.Simmermushroomsinbroth15minutes.Drainandreserveliquid.Simmergingerrootinbrothuntilreadytouse.Mixremainingcornstarchwithwater.Shakewelltothoroughlydissolve.Heat3tablespoons(45ml)oilinawokorheavyskillet.Addchickenandcook,stirring,justuntilpiecesseparateandchickenisnolongerpink.Drainintoasieveoverabowl. Add remaining oil to wok. Add scallions, celery, snow peas, waterchestnuts,mushrooms, andcabbage and stir-fry for2minutes.Removegingerpiecesfromchickenbroth.Addbrothtowok.Bringtoaboil.Returnchickentowok.Addwater-cornstarchmixture.Cook,stirring,until thickened.Serveoversteamedrice.

Yield:4servings


ChickenCornChowderThisisagoodsoupforacoolfallday.Addbreadandyouwillhaveameal.

6potatoes,peeledanddiced1½cups(195g)slicedcarrot1cup(160g)choppedonion4cups(950ml)low-sodiumchickenbroth12ounces(340g)frozencorn2cups(280g)cooked,dicedchicken1cup(235ml)skimmilk¼teaspoongarlicpowder½teaspoonblackpepper1cup(225g)instantmashedpotatoes

Cookpotatoes,carrot,andonioninbrothuntilsoft.Addcornandchicken.Cook5minutes longer.Addmilk, garlic powder, pepper, andmashed potatoes. Stiruntilpotatoesaredissolved.Heatthrough.

Yield:6servings


Chicken-PastaStir-FryThisisanAsian-flavoreduseforleftoverchickenthatisquickandeasytomake.

2tablespoons(28ml)oliveoil1cup(160g)coarselychoppedonion1cup(150g)coarselychoppedbellpepper2cups(142g)broccoliflorets1teaspoonmincedgarlic2cups(280g)cubedcookedchicken8ounces(225g)wholewheatpasta,cooked¼cup(60ml)soysauce3tablespoons(45ml)ricewine1½tablespoons(19g)sugar1½tablespoons(25ml)Worcestershiresauce½teaspoonginger

Heat oil inwok or skillet. Sauté vegetables in hot oil until just tender. Stir inchicken and pasta.Mix together remaining ingredients and stir in until meat,pasta,andvegetablesarewellcoated.

Yield:4servings


ChickenPolynesianThis variation of sweet-and-sour chicken is made different by the citrus fruitsectionsinthesauce.

2chickenbreasts,halved4chickenthighs1grapefruit3oranges½cup(120ml)lightcornsyrup¼cup(60ml)mustard¼cup(60ml)cidervinegar¼teaspoonTabascosauceteaspoonginger

2teaspoonscornstarch1tablespoon(15ml)water9ounces(255g)crushedpineapplecup(36g)sliveredtoastedalmonds

Placechickenskinsidedowninshallowbakingdish.Sectiongrapefruit,holdingoverbowltocatchjuice.Measurejuice.Sectionoranges,addingenoughorangejuicetograpefruitjuicetomake½cup(120ml).Insaucepan,blendcornsyrup,mustard,vinegar,Tabasco,ginger, and fruit juices.Addcornstarchmixedwithwater;bringtoboil.Boil5minutes,stirringconstantly.Brushchickenwiththismixture. Bake at 350°F (180°C, gas mark 4) for 1 hour, basting with sauceoccasionally and turning once. Add crushed pineapple, orange and grapefruitsections, and almonds to remaining sauce. Heat; pour over chicken for last 5minutesofbakingtime.

Yield:8servings


TIPServeoverbrownrice.

Indian-FlavoredChickenThisissimilartotherecipeforcountrycaptainsoup,acurriedchickendishthatsupposedlycametoEnglandoriginallyfromIndia.ThecurrypowderIusemostoften is a Blue Mountain brand from Jamaica that I get at a local Hispanicmarket. It’s milder than most Asian curries, so if you can’t find somethingsimilar,youmaywanttoreducetheamount.

6chickenthighs2cups(480g)no-salt-addedcannedtomatoes1cup(160g)choppedonion½teaspoongarlicpowder1cup(130g)frozenpeas1½tablespoonscurrypowder

Placechickenina9×13-inch(23×33cm)bakingdish.Mixotheringredientstogetherandpouroverchicken.Bakeat350°F(180°C,gasmark4)untilchickenisdone,about45minutes.

Yield:6servings


ItalianChickenSoupHere’sonemorecook-aheadmealforyourslowcooker.Thisoneisgoodeitherasafullmealorjusttohaveonhandforlunches.

1pound(455g)bonelesschickenbreasts,cubed4cups(950ml)low-sodiumchickenbroth2cups(480g)low-sodiumtomatoes4ounces(115g)mushrooms,sliced½cup(65g)slicedcarrot½cup(56g)slicedzucchini½cup(62g)frozengreenbeans6ounces(170g)frozenspinach½teaspoongarlicpowder1teaspoonbasil½teaspoonoregano

Combineingredientsandplaceinslowcooker.Coverandcookonlow8to10hoursoronhigh4to5hours.

Yield:6servings


MoussakaThisvariationofthetypicalGreekdishusesgroundturkeyratherthanthemorecommonlamb.

1½pounds(675g)eggplant,peeledandsliced½pound(225g)groundturkey1cup(160g)choppedonion2teaspoonsmincedgarlic½teaspooncinnamon½teaspoonoregano1cup(235ml)low-sodiumchickenbrothcup(110g)cookedrice

8ounces(225g)no-salt-addedtomatosauce2tablespoons(28g)unsaltedbutter¼cup(30g)wholewheatpastryflour1½cups(355ml)skimmilk2eggs,beaten¼teaspoonnutmeg

Coatashallow2-quart(2-L)bakingdishwithnonstickvegetableoilspray.Bring3 cups (710ml)water to boil in a largenonstick skillet.Add eggplant, cover,reduce heat, and simmer 10 minutes or until crisp-tender. Remove to papertowelstodrain.Wipeskillet.Addturkey,onion,andgarlic.Cookuntilturkeyisno longer pink.Stir in cinnamon andoregano, thenbroth and rice.Cover andsimmer 10minutes, stirring 2 or 3 times. Stir in tomato sauce. Remove fromheat.Meltbutterina2-quart(2-L)saucepan.Whiskinflourandcook,stirring1to 2 minutes, without lettingmixture brown. Gradually whisk in milk. Cook,whisking constantly, 4 to 5minutes until thickened and smooth.Whisk aboutone-thirdofthehotmixtureintobeateneggsandthenwhisktheeggmixtureintothe remaining sauce. Remove from heat; stir in nutmeg. Heat oven to 350°F(180°C,gasmark4).Toassemble:Coverbottomofpreparedbakingdishwithhalf the eggplant slices. Spoon on all the filling and cover with remaining

eggplant.Pouronsauce.Bake20to25minutesoruntilhotandbubblyandtopislightlygolden.

Yield:4servings


Slow-CookerChickenCurryI’m fond of curries. Theymake a particularly nice slow-cookermeal becausetheyfill thehousewithsuchagreataromaforyoutocomehometo.Thisonecallsforanumberofspicesthataretypicalofcurrypowder.

5mediumpotatoes,diced1cup(150g)coarselychoppedgreenbellpepper1cup(160g)coarselychoppedonion1pound(455g)bonelesschickenbreasts,cubed2cups(480g)no-salt-addedcannedtomatoes1tablespooncoriander1½tablespoonspaprika1tablespoonginger¼teaspoonredpepperflakes½teaspoonturmeric¼teaspooncinnamonteaspooncloves

1cup(235ml)low-sodiumchickenbroth2tablespoons(28ml)coldwater4tablespoons(32g)cornstarch

Placepotatoes,bellpepper,andonioninslowcooker.Placechickenontop.Mixtogethertomatoes,spices,andchickenbroth.Pouroverchicken.Cookonlow8to10hoursoronhigh5to6hours.Removemeatandvegetables.Turnheattohigh. Stir cornstarch into water. Add to cooker. Cook until sauce is slightlythickened, about 15 to 20 minutes. Stir meat and vegetables into thickenedsauce.

Yield:5servings


TIPIfyouhaveafavoritecurrypowderontheshelf,youcansubstituteacoupleoftablespoonsofthatfortheotherspices.

TurkeyVegetableSautéThisturkeyandvegetablesaucehasjustahintofMexicanflavor.Iparticularlylikethisoneoverwholewheatspaghetti,butit’salsogoodoverbrownrice.

1pound(455g)groundturkey1cup(160g)onion,cutinrings1cup(130g)slicedcarrot½cup(50g)slicedcelery½cup(75g)chunkedgreenbellpepper4ounces(115g)mushrooms,sliced½teaspooncumin½teaspoongarlicsalt1cup(180g)choppedtomato15blackolives,halved3sliceslow-sodiumbacon,cookedandbrokenintopieces(optional)

Brownturkey.Addonion,carrot,celery,bellpepper,andmushrooms;addcuminandgarlicsaltandcookovermediumheatuntilvegetablesarecrisp-tender.Addtomatoes,olives,andbaconandheatthrough.

Yield:6servings


ChowderfromtheSeaThisonecameaboutonaweekendwhenIdidn’twanttospendmydaycookingandIkneweveryonewasgoingtobeavailablefordinneratadifferenttime.Theanswer…theslowcookerandafishandshrimpsoupthatpeoplecouldladleupwhenevertheywereready.

½pound(225g)codorotherwhitefish,cubed½pound(225g)shrimp,peeled4potatoes,shredded1cup(110g)shreddedcarrot½cup(80g)finelychoppedonion½cup(75g)finelychoppedredbellpepper½cup(60g)finelychoppedcelery2cups(475ml)low-sodiumchickenbroth1cup(235ml)skimmilk1teaspoonseafoodseasoning

Placefishandshrimpinslowcooker.Addvegetables.Pourbrothovermeatandvegetables.Addmilkandseasoning.Stirtomix.Cookonlow8to10hours.

Yield:6servings


NiçoiseSaladThismain-dishsalad letsdinerschoose their ingredients fromacentralplatter.TheingredientsaretypicalofthetypeofsaladservedinNice,France.

1ounce(28g)anchovies,minced2teaspoonsDijonmustard3tablespoons(45ml)redwinevinegar¼cup(60ml)oliveoil4cups(20g)butterlettuce1cantuna,drained2eggs,hardcookedandhalved1largetomato,cutintowedges2mediumpotatoes,peeled,cooked,andsliced½cup(50g)greenbeans,cooked,drained,andcooled½cup(75g)slicedandsliveredgreenbellpepper½cup(80g)redonion,cutinrounds½cup(50g)blackolives,drained½cup(35g)thinlyslicedmushrooms14ounces(400g)artichokehearts,drained½cup(17g)alfalfasprouts

Combinefirst4ingredientstomakedressing.Lineaplatterwithbutterlettuce.Place tuna in center.Arrange rest of ingredients in groups around tuna.Eitherserve as a salad or stuff pita bread halves with any ingredients from platter.Drizzlewithdressing.

Yield:4servings


ShrimpandCornChowderThissouptastesricherthanitis,withlowfatandanicedoseoffiber.

2sliceslow-sodiumbacon,cutin½-inch(1cm)pieces1cup(160g)choppedonion¼cup(25g)slicedcelery6potatoes,cutin½-inch(1cm)pieces12ounces(340g)frozencorn4cups(950ml)low-sodiumchickenbroth¼cup(30g)wholewheatpastryflour12ounces(340g)shrimp¼teaspoonwhitepepper½teaspoonthyme2cups(475ml)skimmilk

CookbaconinDutchoven,stirringfrequently,untilcrisp.Stirinonion,celery,potatoes,andcorn.Cook5to6minutes,stirringoften,untilonionandceleryaresoft. Beat in broth and flour with whisk. Heat to boiling, reduce heat, andsimmerabout15minutes,untilpotatoesare soft.Stir in remaining ingredientsandcook5to6minuteslonger,untilshrimparepinkandfirm.

Yield:6servings


VegetableandHamChowderIt’skindofhardtodescribetheflavorofthisfillingsoup.Thecumingivesitabitofasouthwesternstyle,butthenIlikecuminandaddittoallkindsofthings.

1tablespoonunsaltedbutter1cup(150g)coarselychoppedredbellpepper1cup(160g)choppedonion16ounces(455g)frozencorn1cup(235ml)low-sodiumchickenbroth4ounces(113g)ham,cubed½teaspoongroundcumin¼teaspoonwhitepepper3cups(710ml)fat-freeevaporatedmilk,dividedcup(40g)wholewheatpastryflourteaspoonTabascosauce

In largesaucepan,meltbutter;sautépepperandonionovermediumheat for5minutesoruntiltender.Stirincorn,broth,ham,cumin,andwhitepepper.Cookfor5moreminutes,stirringoccasionally,untilcorniscooked.Pour½cup(120ml)evaporatedmilkintobowl;whiskinflouruntilwellblended.Addremainingevaporatedmilk;mixwell.Slowlypourintosaucepan.Increaseheattomedium-high;cook, stirringconstantly for5minutesuntilmixturecomes toaboil andthickens.Boilfor1minute;addTabasco.

Yield:6servings


BorschtBorschtisatraditionalRussianoreasternEuropeansoup,butoneyoudon’tseethatoftenintheUnitedStates.Whichisashame,becauseittastesgoodandhasalotofgoodnutrition.

2cups(140g)finelyshreddedcabbage½cup(80g)choppedonion16-ounce(455g)canofbeets3cups(355ml)low-sodiumchickenbroth3tablespoons(42g)unsaltedbutter2teaspoonscarawayseeds1teaspoonsugar3tablespoons(45ml)lemonjuice

Cookcabbageabout10minutesinboilingwater.Sautéonioninasouppotafewminuteswithoutbrowning.Drainandchopbeets,reservingliquid.Addchickenbrothtoonion.Whenitcomestoaboil,addcabbageandthewaterinwhichitcooked.Addchoppedbeets,butter,beetjuice,andcarawayseedsandsimmerfor10minutes.Addlemonjuice.Servewithsourcream.

Yield:6servings


CreamofBroccoliSoupIsupposethisreallyshouldbecalledcreamofvegetablesoup,butthebroccoliseemstodominate.

20ounces(560g)frozenmixedvegetables10ounces(280g)frozenbroccoli,choppedfine8sliceslow-sodiumbacon¼cup(40g)choppedonion¼cup(30g)wholewheatpastryflour4cups(950ml)skimmilk

Boil frozenmixedvegetables andbroccoli. Set aside to drain.Frybaconuntilcrispy.Setasidebacon.Pourenoughbacongreaseinsouppantocoverbottomofpan.Simmeronionuntilclear.Mixinflourandthenaddmilk.Stirwell.Addvegetables andbacon.Simmeruntil soup is thickened.Add salt andpepper totaste.Thissouphasbetterflavorwheneatenthenextday.

Yield:6servings


FlorentineSoupThisspinachsoupisacreamydelight.Creamcheesemakesitthickerandricher.

1cup(70g)slicedmushrooms½cup(80g)choppedonion1tablespoonunsaltedbutter1tablespoonflour2cups(475ml)skimmilk12ounces(340g)freshspinach¼teaspoongarlicpowder8ounces(225g)creamcheese

Sautémushrooms and onion in butter until onion is translucent. Stir in flour.Slowly add milk while stirring. Add spinach and garlic powder. Cook untilspinach is tender. (Do not overcook!) Stir in cream cheese until melted andwarm.Youmaywanttothinwithupto1cupmoreofmilk.Servewarm.

Yield:8servings


FreshTomatoMeatSauceThis recipe is a little different variation of spaghetti sauce. It makes a largebatch.You can freeze the leftovers if you like.As youmight guess, thiswasdevelopedwhenthetomatoesinthegardenwereproducinginquantity.

1pound(455g)groundbeef½pound(225g)Italiansausage1onion,chopped1greenbellpepper,chopped½pound(225g)mushrooms,sliced15tomatoes1tablespoonmincedgarlic2tablespoons(28ml)oliveoil6cansno-salt-addedtomatopaste2tablespoonsoregano1tablespoonbasil2tablespoonsparsley½cup(120ml)redwine

Crumble beef and sausage into a large skillet. Add onion, pepper, andmushrooms. Cook until meat is done. Immerse tomatoes in boiling water forabout 30 seconds. Drain, peel, and chop finely. In a large Dutch oven, sautégarlicinoliveoiluntillightlybrowned,about2minutes.Addtomatoes,tomatopaste, spices, wine, and meat/veggie mixture. Simmer slowly until desiredthickness,1to2hours.

Yield:8servings


GazpachoThislightandrefreshingcoldsoupisperfectforasummerevening.

48ounces(1.4L)tomatojuice1cup(100g)choppedcelery1cup(180g)choppedtomato1cup(135g)choppedcucumber1cup(150g)choppedgreenbellpepper½cup(80g)finelychoppedonion½cup(50g)finelychoppedscallions¼cupfinelychoppedfreshcilantro¼cup(60ml)whitewinevinegar¼cup(60ml)lemonjuice2teaspoonsTabascosauce,totaste1tablespoon(15ml)oliveoil

Combine all of the above ingredients in large container. Serve ice cold withcroutonsandgratedParmesancheese.

Yield:4servings


NewEnglandCornChowderThisisawarmingandfillingsoup.Addanicesliceoffresh-bakedwholewheatbreadandyoucouldn’taskforabetterdinner.

3sliceslow-sodiumbacon,dicedcup(110g)choppedonion

2potatoes3cups(355ml)skimmilk15ounces(420g)creamedcorn10ounces(280g)frozencorn2tablespoons(28g)unsaltedbutter

Cookbaconpiecesinlargesouppot.Removebaconandaddonion.Sautéuntiltranslucent. Peel and dice potatoes. Bring to slow boil in separate pot for 20minutes.Warmmilkinseparatepan.Addcreamedcorntobaconandonion.Addcornandwarmmilk.Draindicedpotatoesandaddtosoup.

Yield:4servings


Old-FashionedVegetableSoupThisisasummervegetablesoupfullofgoodthingsfromthegarden.

2cups(480g)no-salt-addedcannedtomatoes1quart(946ml)low-sodiumchickenbroth½cup(80g)choppedonion½cup(50g)choppedcelery2bayleaves2½teaspoonsbasil,divided½teaspoonblackpepper2cups(140g)coarselychoppedcabbage½cup(50g)cauliflower1teaspoonparsleyflakes1cupcorn1cup(130g)slicedcarrot1cup(113g)slicedzucchini2potatoes,peeledanddiced

Placetomatoesinalargepotwithbroth.Bringtoaboil.Addonionandcelery,bayleaves,1½teaspoonsbasil,andblackpepper.Coverandsimmerfor1hour.Addcabbage,cauliflower,parsley,corn,carrot,zucchini,andpotato.Coverandsimmer until vegetables are tender, 45 to 60 minutes longer. Add remainingbasil;simmer5minuteslonger.Removebayleavesbeforeserving.

Yield:8servings


PumpkinSoupThissoupcanbesippedfromamugorpackedinatravelmugandtakenwithyou.

½cup(80g)choppedonion½teaspoonmincedgarlic1teaspoon(5ml)oliveoil½cup(90g)choppedtomato2cups(490g)pumpkin2cups(475ml)low-sodiumchickenbroth½teaspoonpaprika1½teaspoonscurrypowder

In a large saucepan, cook the onion and garlic in the oil until tender, 2 to 3minutes. Stir in the remaining ingredients and heat to boiling. Reduce heat,cover,andsimmer10minutes,stirringoccasionally,untilvegetablesaretender.Placeinblenderandprocessuntilsmooth.

Yield:4servings


PumpkinVegetableSoupThis easy soup has a lot of flavor, both from the vegetables and the currypowder. Tomake it vegetarian, substitute vegetable broth for the chicken andomitthechickenbreast.

½cup(80g)choppedonion½teaspoonmincedgarlic1teaspoon(5ml)oliveoil2cups(310g)mixedvegetables,frozen1canpumpkin1canno-salt-addedcannedtomatoes½cup(120ml)water1½teaspoonscurrypowder½teaspoonpaprika2cups(475ml)low-sodiumchickenbroth1cup(140g)choppedcookedchickenbreast

In a large saucepan, cook the onion and garlic in the oil until tender, 2 to 3minutes. Stir in the remaining ingredients and heat to boiling. Reduce heat,cover,andsimmer10minutes,stirringoccasionally,untilvegetablesaretender.

Yield:4servings


TomatoVegetableSoupThisrecipestartswithacreamoftomato-typesoupandthenaddstoittoendupwithareallygoodspicyvegetablesoup.

1cup(160g)finelychoppedonion½teaspoonfinelychoppedgarlic½cup(75g)finelychoppedgreenbellpepper1cup(235ml)low-sodiumchickenbroth½cup(115g)cannedcorn½cup(113g)cannedpeas1cup(105g)macaroni1teaspoonlow-sodiumbeefbouillon2cups(480g)no-salt-addedcannedtomatoes½cup(34g)nonfatdrymilkpowder¼teaspoonsalt-freeseasoningblend,suchasMrs.Dash¼teaspoonwhitepepper1½cups(355ml)water¼cup(34g)jalapeñopeppers,roastedandminced

Sautéonion,garlic, andbellpepperuntilwell cooked.Setaside. Ina separatepot,combinechickenbroth,juicefromcornandpeas,plusenoughwatertocookthe macaroni (close to a quart). Bring to boil. Add macaroni. Cook for 12minutes.Drain themacaroniand storebroth fornext time.Puree thebouillon,tomatoes,drymilk,seasonings,water,andsautéedonion,garlic,andbellpepper.Combinedpureedsauce,macaroni,peas,corn,andmincedjalapeñosandsimmerfor30minutes.

Yield:4servings


VegetablePastaSauceThispastasaucecan’tbebeat.It’slowincalories,fatfree,has3gramsoffiber,andagreatItalianflavorontopofallthat.

1cup(160g)finelychoppedonion1teaspooncrushedgarlic2teaspoonsbasil1½teaspoonsoregano1bayleaf28ounces(800g)no-salt-addedcannedtomatoes16ounces(455g)no-salt-addedtomatosauce¼teaspoonblackpepper,freshground4tablespoons(16g)choppedfreshparsley

In a large pot, heat onion, garlic, basil, oregano, bay leaf, tomatoes, tomatosauce, pepper, and parsley.Mixwell,mashing tomatoeswith a fork. Bring toboiling,reduceheat,andsimmeruncovered,stirringoccasionally,for1½hours.Removebayleaf.Serveoverwholewheatpasta.

Yield:6servings


13MainDishes:Combinations

Combinationdishesareagreatwaytoupthefibercontent.Thischaptercontainsa number of soups, casseroles, pasta dishes, and salads. Many contain bothlegumesandvegetables,buttherearealsothosethatincorporatewholegrains.

Beef,Bean,andCabbageStewThisisanotherrecipebasedononesentinbyanewslettersubscriber.Itmakesagreatmealwithcornbreadandasalad.

1pound(455g)leangroundbeef½cup(80g)choppedonion1cup(70g)coleslawmixorshreddedcabbage2cups(480g)cannedno-salt-addedcannedtomatoes2cups(342g)cookedMexicanbeans1cup(235ml)water

Breakbeefupintofinepiecesandbrownwiththechoppedonionandslawmixorcabbageuntil thevegetablesbecomeclear.Add tomatoes,beans,andwater.Bringtoboilandsimmer10minutestoblendtheflavors.

Yield:5servings


MexicanBeefSaladThisisakindoftacosaladwithoutthetortillas,thismakesagreatlightdinnerforahotday.

1pound(455g)groundbeef,extralean½cup(80g)choppedonion1tablespoonchilipowder2teaspoonsoregano½teaspooncumin1cup(100g)cookedkidneybeans,drainedandrinsed1pound(455g)chickpeas,drainedandrinsed1cup(180g)dicedtomato2cups(110g)iceberglettuce½cup(58g)shreddedCheddarcheese

Cookgroundbeefandonioninaskilletovermedium-highheatuntilbeefisnolongerpink,10to12minutes.Drain.Stirinchilipowder,oregano,andcumin.Cook for 1minute.Mix in beans, chickpeas, and tomato. Portion lettuce ontoservingplates.Topwithshreddedcheese.Thentopwithbeefmixture.

Yield:4servings

Eachwith:263gwater;601calories(42%fromfat,27%fromprotein,31%fromcarb);41gprotein;28gtotalfat;12gsaturatedfat;11gmonounsaturatedfat;3gpolyunsaturatedfat;47gcarb;15gfiber;8gsugar; 525mg phosphorus; 242mg calcium; 8mg iron; 213mg sodium; 1071mg potassium; 1284 IUvitaminA;43mgvitaminE;11mgvitaminC;96mgcholesterol

MexicanSpaghettiPieThis isaMexican-flavoredversionofspaghettipie.Thekidneybeansprovideextrafiberaswellasflavor.

12ounces(342g)wholewheatspaghetti4tablespoons(55g)unsaltedbutter¼cup(25g)gratedParmesancheese4eggs,beaten½cup(80g)choppedonion1pound(455g)groundbeef2cups(200g)cookedkidneybeans,drained2cups(480g)no-salt-addedcannedtomatoes6ounces(170g)no-salt-addedtomatopaste4ounces(115g)cannedgreenchiles,chopped2tablespoonschilipowder1teaspooncumin½cup(60g)shreddedMontereyJackcheese

Cookanddrainspaghettiand letcool slightly.Stir inbutter,Parmesancheese,and eggs. Spread into the bottom of a large baking dish coatedwith nonstickvegetable oil spray. Brown onion and ground beef. Stir in kidney beans,undrainedtomatoes,andtomatopaste.Addchoppedgreenchiles,chilipowder,andcumin.Simmerfor30minutes.Pourmeatmixtureoverpastainbakingdish.Topwiththeshreddedcheese.Bakeina350°F(180°C,gasmark4)ovenfor30to40minutesoruntilbrown.

Yield:8servings


TIPIfyoulikethingsspicier,addsomeredpepperflakesalongwiththeotherspices.

SouthwesternVegetableStewThisstewevokesnotjusttheflavorofMexico,butalsothatofthesouthwesternNative American tribes with the use of squash and corn. It’s delicious withcornbread.

¾cup(120g)choppedonion½teaspoonfinelychoppedgarlic2tablespoons(28ml)vegetableoil1cup(150g)redbellpepper,cutintostrips½cup(72g)poblanochiles,seededandcutintostrips1jalapeñopepper,seededandchopped1cup(140g)cubedacornsquash4cups(950ml)low-sodiumchickenbroth½teaspoonblackpepper½teaspoongroundcoriander1cup(113g)thinlyslicedzucchini1cup(113g)thinlyslicedyellowsquash10ounces(280g)frozencorn2cups(342g)cookedpintobeans,drained

Cookandstironionandgarlicinoilin4-quart(4L)Dutchovenovermediumheat until onion is tender. Stir in bell pepper, poblano, and jalapeño.Cook 15minutes. Stir in squash, broth, black pepper, and coriander. Heat to boiling;reduceheat.Coverandsimmeruntilsquashistender,about15minutes.Stirinremaining ingredients. Cook uncovered, stirring occasionally, until zucchini istender,about10minutes.

Yield:6servings


ItalianOvenChowderThis Italian dish, halfway between a soup and a casserole, cooks in the ovenwhileyoudootherthings.Thecheeseandcreammakethisveryrichtasting.

1cup(113g)slicedzucchini1½cups(240g)slicedonion2cups(328g)cookedchickpeas2cups(480g)no-salt-addedcannedtomatoes,chopped1½cups(355ml)drywhitewine2teaspoonsmincedgarlic1teaspoonbasil1bayleaf2ounces(55g)shreddedMontereyJackcheese2ounces(55g)gratedRomanocheese1cup(235ml)whippingcream

Combine zucchini, onion, chickpeas, tomatoes and their liquid, wine, garlic,basil,andbayleafin3-quart(3L)bakingdish.Coverandbakeat400°F(200°C,gasmark6)for1hour,stirringoncehalfwaythrough.Seasontotastewithsaltandpepper.Stirincheesesandcream.Bake10minuteslonger.Removebayleafbeforeserving.

Yield:6servings


TacoSaladThisrecipeisamealinitself.Andyoucouldn’taskformoreflavor.

1pound(455g)groundbeef1tablespoontacoseasoning2cups(110g)shreddedlettuce6ounces(170g)cornchips2cups(504g)refriedbeans1cup(180g)choppedtomato½cup(80g)choppedonion½cup(75g)choppedgreenbellpepper½cup(115g)sourcream½cup(130g)salsa

Brownthegroundbeefwiththetacoseasoning.Drain.Layerlettuce,chips,beef,beans,tomato,onion,andpepper.Topwithsourcreamandsalsa.

Yield:4servings

Eachwith:318gwater;523calories(39%fromfat,25%fromprotein,36%fromcarb);33gprotein;23gtotal fat; 10g saturated fat; 9gmonounsaturated fat; 2gpolyunsaturated fat; 48g carb;11g fiber;4gsugar; 438 mg phosphorus; 183 mg calcium; 5 mg iron; 538 mg sodium; 1006 mg potassium; 842 IUvitaminA;50mgvitaminE;31mgvitaminC;92mgcholesterol

TexasCornbreadSkilletMealThis makes a nice meal-in-a-pot sort of dinner. I’ve also made a meatlessvariationofitforlunchthatwaseverybitasgood.

1pound(455g)groundbeef1cup(160g)choppedonion1tablespoonmincedgarlicclove2cups(480g)no-salt-addedcannedtomatoes2cups(344g)cookedblack-eyedpeas,drained1½teaspoonsCajunseasoning½cup(70g)cornmeal½cup(62g)flour1tablespoonbakingpowder1egg½cup(120ml)skimmilk

Ina largecast-ironorovenproofskillet,browngroundbeef,onion,andgarlic.Addundrainedtomatoes,black-eyedpeas,andseasoning.Stirwell.Inaseparatebowl,combinecornmeal, flour,andbakingpowder.Stireggandmilk togetherand then stir intodry ingredients.Topmeatmixturewithcornbreadbatter andcook in 425°F (220°C, gas mark 7) oven about 20 to 25 minutes or untilcornbreadisgoldenbrown.

Yield:4servings


ChickenandBlackBeansThis is aMexican-flavored skilletmeal featuringmarinatedchickenandblackbeans.

½cup(120ml)Italiandressing½teaspooncrushedgarlic¼teaspoonredpepperflakes12ounces(340g)bonelesschickenbreast,cutin1-inch(2.5cm)cubes2teaspoons(10ml)oliveoil1cup(150g)choppedgreenbellpepper¾cup(120g)choppedonion¾teaspoonoregano¼teaspoonblackpepper,freshground¼teaspooncumin2cups(344g)cookedblackbeans,drainedandrinsed2cups(480g)no-salt-addedcannedtomatoes¼cupchoppedfreshcilantro

Combine dressing, garlic, and red pepper. Place chicken in large glass bowl,pour dressing over chicken, cover, and refrigerate 30 to 60 minutes (orovernight).Remove chicken frommarinade, drainwell, anddiscardmarinade.Heatoilinlargeskilletovermedium-highheatuntilhot.Addchicken,cook5to7 minutes, stirring until chicken is slightly brown, spooning off any excessliquid.Addbellpepper,onion,oregano,pepper,andcumin.Cook,stirring,4to5minutesoruntilvegetablesaretender.Addblackbeansandtomatoes.Cook2to3 minutes more or until thoroughly heated. Garnish with cilantro; serveimmediately.

Yield:4servings


TIPServeoverrice.

Chili-ChickenStewItmayhaveaMexicanflavor,butmakenomistake—thisisrealcomfortfood.ItwillraiseyourspiritsevenfasterthanGrandma’schickennoodlesoup.

6bonelesschickenbreasts,cutin1-inch(2.5-cm)cubes1cup(160g)choppedonion1cup(150g)choppedgreenbellpepper½teaspoonmincedgarlic1tablespoon(15ml)vegetableoil4cups(1kg)no-salt-addedstewedtomatoes,undrainedandchopped2cups(342g)cookedpintobeans,drained(173g)cupsalsa

1teaspoongroundcumin2tablespoonschilipowder¾cup(180g)fat-freesourcream½cup(50g)slicedscallions½cup(58g)shreddedCheddarcheese1avocado,diced

Cook chicken, onion, bell pepper, and garlic in hot oil in a Dutch oven untillightly browned.Add tomatoes, beans, salsa, cumin, and chili powder. Cover,reduce heat, and simmer 20 minutes. Top individual servings with remainingingredients.

Yield:6servings


MexicanChickenandBlackBeansThisisaquickone-panmeal.Allyouneedisalittleleftoverricetohaveitonthetableinlessthanahalf-hour.

1pound(455g)bonelesschickenbreast,cutin1-inch(2.5cm)cubes½cup(80g)choppedonion1teaspooncrushedgarlic2cups(344g)cookedblackbeans,rinsedanddrained1cup(180g)choppedtomato3tablespoons(48g)salsa,mildorhot½cup(115g)fat-freesourcream1cup(220g)cookedbrownrice1avocado,sliced

Spraylargeskilletwithnonstickvegetableoilspray;heatovermediumheatuntilhot.Sautéchicken,onion,andgarlicuntilchickeniscooked,5to8minutes.Stirinbeans,tomato,salsa,andsourcream.Cookuntilhot,1to2minutes.Seasontotastewithsaltandpepper.Serveoverrice,garnishedwithavocado.

Yield:4servings


MexicanChickenSoupThisisaflavorfulMexicanchickennoodlesoup.Serveitwithcornmealbreadforacompletemeal.

1½pounds(675g)bonelesschickenbreasts,cutinbite-sizepieces1cup(150g)greenbellpepper,cutinstrips1cup(160g)dicedonion½teaspoonmincedgarlic2cups(480g)no-salt-addedcannedtomatoes4ounces(115g)choppedgreenchiles2cups(475ml)low-sodiumchickenbroth2tablespoons(28ml)vinegar1teaspoonoregano10ounces(280g)frozencorn2cups(342g)cookedpintobeans,drained2ounces(55g)eggnoodles

Mix all ingredients together, except noodles, in Dutch oven. Simmer untilchicken is cooked through and vegetables are tender, about 30 minutes. Addnoodlesandcookuntiltheyaredone,about10minutes.

Yield:6servings


SmokedChickenMinestroneAlthough not a very traditional minestrone, I was just looking for somethingwithbeansinitandawaytouseupthelastofasmokedchicken.Ifyoudon’thavesmokedchicken,regularchickenwillalsowork.

½pound(225g)drycannellinibeans½pound(225g)drychickpeas2smokedchickenthighs2cups(475ml)low-sodiumchickenbroth¼cup(40g)choppedonioncup(43g)slicedcarrot

1cup(113g)slicedzucchini½teaspoongarlicpowder1teaspoonbasil1teaspoonoregano2cups(480g)no-salt-addedcannedtomatoes¼cup(25g)Parmesancheese

Soakbeansanddrain.Simmerchickeninbrothandenoughwatertocoveruntilmeat separates from bones. Cool, skim off fat, and removemeat from bones.Returnmeat to broth.Add other ingredients and simmer 1 to 1½ hours, untilbeans are tender. Add additional water as needed. Garnish with Parmesancheese.

Yield:4servings


PorkandChickpeaStir-FryHereisanotherquick,tasty,nutritiousdinner.

½ pound (225 g) boneless pork loin chops, cut into 1½-inch-thick (4-cm)strips¼cup(25g)slicedscallions,withtops½teaspooncrushedgarlic2teaspoons(10ml)oliveoil1½cups(106g)broccoliflorets10ounces(280g)chickpeas,drainedandrinsed¼cup(60ml)low-sodiumbeefbroth¼cup(60ml)soysauce2teaspoonscornstarch1cup(220g)cookedbrownrice

Stir-frypork, scallions, andgarlic inoil inwokor large skillet overhighheatuntilporkisbrowned,3to5minutes.Addbroccoliandstir-fry2to3minutes.Add chickpeas and cook, covered, over medium heat until broccoli is crisp-tender, 3 to 4 minutes. Combine broth, soy sauce, and cornstarch. Stir intomixture.Cookandstiruntilthickened.Serveoverrice.

Yield:4servings


MinestronewithItalianSausage

1cup(208g)driednavybeans4cups(950ml)low-sodiumchickenbroth2quarts(1.9L)water1pound(455g)sweetItaliansausage1½pounds(675g)cabbage

1½cups(195g)slicedcarrot2mediumpotatoes,diced2cups(480g)no-salt-addedcannedtomatoes¼cup(60ml)oliveoil1½cups(240g)dicedonion½cup(60g)dicedcelery1cup(113g)slicedzucchini½teaspoonmincedgarlic¼teaspoonblackpepper¼cupchoppedfreshparsley4ounces(115g)wholewheatpasta½cup(50g)gratedParmesancheese1½teaspoonsItalianseasoning

Cover beans with cold water. Soak overnight. Drain. Pour chicken broth andwaterintoan8-quart(8L)kettle.Addthebeans.Bringtoboiling.Reduceheatandsimmer,covered,1hour.Inmediumskillet,simmersausagegentlyinwatertocoveruntilcookedthrough,about20minutes.Drainwell.Sautéovermediumheatuntilbrownedallover.Slicesausage¼inch(0.5cm)thickonthediagonal;set aside.Wash cabbage and quarter; remove core and slice ¼ inch (0.5 cm)thick.Add to soup alongwith carrot, potatoes, and tomatoes.Cover; cook 30minutes longer. Heat oil in medium skillet. Sauté onion, stirring, about 5minutes.Addcelery,zucchini,garlic,andblackpeppertoskilletandsautéover

low heat, stirring occasionally, 20minutes.Add to beanmixturewith parsley,pasta,andItalianseasoning.Cookslowly,coveredandstirringoccasionally,30minutes.Addsausage;heatthrough.ServehotsprinkledwithParmesancheese.

Yield:10servings


SausageandChickpeaSoupThisisaheartysoupwithItalianflavors.

1pound(455g)Italiansausage½teaspoonmincedgarlic1cup(160g)choppedonioncup(20g)choppedfreshparsley

¾cup(98g)slicedcarrot1cup(70g)slicedmushrooms2cups(328g)cookedchickpeas3cups(355ml)low-sodiumbeefbroth½teaspoonsage½teaspoonblackpepper

Crumble sausage and cook in 3-quart (3L) saucepan overmedium-high heat,stirringoften,untilbrowned.Addgarlic,onion,parsley,carrot,andmushrooms.Cookuntil limp.Addchickpeasandremainingingredients.Bringtoaboilandthenlowerheatandsimmercovered,about10minutes.Skimoffexcessfat.

Yield:4servings


TunaTacosLookingforaquicklunchordinner?Theseno-cooktacosaretastyandhealthy,aswellasbeingasnaptomake.

6½ounces(184g)tuna,drainedandflakedcup(33g)choppedscallions

¼cup(65g)salsa2cups(110g)shreddedlettuce8corntacoshells1cup(164g)cookedchickpeas,drained1cup(180g)choppedtomatocup(33g)ripeolives

In amedium bowl toss together tuna, scallions, and salsa until combined. Toassembletacos:Sprinklelettuceintoeachtacoshell.Dividetunamixtureamongtacos, along with chickpeas, tomatoes, and olives. Garnish as desired withtoppings.

Yield:4servings


TIPSubstitute86-inch(15.2cm)flourtortillasforthetacoshellsifsofttacosarepreferred.

MexicanPitasIs this what they call “fusion” cooking … a mixing of cultures and tastes?Whateveryoucall it, theseMexican-flavoredpocketsandwichesareahitwitheveryonewhotriesthem.

½pound(225g)groundturkey½cup(80g)choppedonion2teaspoonstacoseasoning2cups(342g)cookedpintobeans,drained½cup(130g)salsa3wholewheatpitas,halved2cups(110g)shreddedlettuce1cup(180g)shreddedtomato½cup(58g)shreddedCheddarcheese

Brownturkeyandonioninskillet.Drain.Addtacoseasoning,beans,andsalsaandheat.Spoonmixtureintoeachpitapocket.Addlettuce,tomato,andcheese.

Yield:3servings


BeanandCornBurritosNotonlyare theseburritosdelicious,butalso theyprovidealmostyourwholeday’sfiberrequirementinonedish.

½cup(80g)choppedonion¼cup(38g)dicedgreenbellpepper1teaspoonmincedjalapeñopepper½teaspoonmincedgarlic1teaspoongroundcuminteaspoonwhitepepper

2cups(200g)cookedkidneybeans,drainedandmashed½cupfrozencorn,thawedanddrained4flourtortillas¾cup(90g)shreddedCheddarcheese1cup(260g)salsa¼cup(60g)fat-freesourcream¼cupchoppedfreshcilantro

Spray a nonstick skilletwith nonstick vegetable oil spray. Place overmediumheatuntil hot.Addonion,bellpepper, jalapeño, andgarlic.Sautéuntil tender.Stirincuminandwhitepepper.Cook1minute,stirringconstantly.Removefromheat;stir inmashedbeansandcorn.Spread½cup(50g)beanmixtureevenlyoversurfaceofeachtortilla.Sprinkle3tablespoonscheesedowncenterofeachtortilla.Rollup tortillas andplace seamsidedownonabaking sheet.Bakeat425°F (220°C, gasmark7) for 7 to 8minutes or until thoroughlyheated.Foreach serving, top each burritowith¼ cup (65 g) salsa and 1 tablespoon sourcream.Garnishwithfreshcilantro.

Yield:4servings


VeggiePizzawithWholeWheatCrustThereisnothinglikehotpizza,freshfromtheoven.

1cup(120g)wholewheatflour1teaspoonyeast½cup(120ml)hotwater1tablespoon(15ml)oliveoil1cup(160g)mincedonion8ounces(225g)mushrooms,coarselychopped2tablespoons(28ml)oliveoil¼teaspoonblackpepper½teaspooncrumbledoregano6ounces(170g)pizzasauce4ounces(115g)shreddedmozzarellacheese2cups(360g)slicedtomato2ounces(55g)gratedParmesancheese

Tomakethecrust:Inasmallbowlmixflourandyeast.Withfork,stirinwaterand1tablespoonoliveoiltoformasoftdough.Coverlightlywithplasticwrap.Letriseinwarmplaceforabout30minutes.Fitintoa12-inch(30cm)pizzapancoated with nonstick vegetable oil spray, building up edges slightly. Bake at425°F(220°C,gasmark7)for10minutes.Sautéonionandmushroomsinoilinsmall skillet for 10minutes or until mushroom liquid is evaporated. Sprinklewithpepperandoregano.Spreadpartiallybakedpizzashellwiththepizzasauce.Distributeonionmixtureevenlyoversauce.Sprinklewithmozzarella.Topwithslicedtomato.SprinklewithParmesancheese.Bakeat425°F(220°C,gasmark7)for10minutesoruntilhotandbubblyandcrustisbrowned.

Yield:4servings


ZitiandVegetablesHere’sanupdatedversionofbakedzitithatstilltastesasgoodbutishealthier.

1tablespoon(15ml)oliveoil1cup(130g)thinlyslicedcarrot1cup(160g)slicedonion1cup(113g)slicedzucchini1cup(70g)slicedmushrooms1cup(71g)broccoliflorets4ounces(115g)shreddedMuenstercheese,divided1cup(235ml)tomatojuice1cup(140g)cookedwholewheatziti1teaspoonchoppedfreshbasil1teaspoonchoppedfreshparsleyteaspoonblackpepper

In10-inch(25cm)skilletorawokheatoil;addcarrotandcook,stirringquicklyand frequently, until carrot is tender, 1 to 2 minutes. Add onion, zucchini,mushrooms,andbroccoli;continuestir-fryinguntilvegetablesare tender-crisp.Removeskillet(orwok)fromheatandstirin2ounces(55g)cheese,thetomatojuice,ziti,basil,parsley,andpepper.Preheatovento350°F(180°C,gasmark4).Transfer macaroni mixture to 2-quart (2 L) casserole dish and sprinkle withremainingcheese.Bakeuntilcheese ismeltedandmixture isbubbly,about20minutes.

Yield:4servings


PizzaPrimaveraYes, you read that right—Notpasta, but pizzaprimavera.Awhite-saucepizzawiththetraditionalprimaveravegetables.Trythisthenexttimeyoureallydon’twantpepperoni.

2cups(142g)broccoliflorets1cup(130g)juliennedcarrot½cupsnowpeapods,halvedcrosswise2tablespoons(16g)cornstarch8ounces(235ml)fat-freeevaporatedmilk½cup(50g)gratedParmesancheese,divided¼cup(60ml)drywhitewineteaspoongarlicpowdercup(33g)slicedscallions

2tablespoonschoppedfreshbasil½cup(60g)shreddedprovolonecheese1wholewheatpizzacrust

Cook broccoli and carrot in boilingwater 2minutes.Add snow peas; cook 1minute.Drainandrinseundercoldrunningwater;setaside.Combinecornstarchandmilk ina large saucepan; stirwell.Bring toaboil andcook2minutesoruntil thickened, stirring constantly. Remove from heat; stir in ¼ cup (25 g)Parmesan cheese and next 4 ingredients.Add broccolimixture, scallions, andbasil, tossinggently; set aside.Sprinkle provolone cheeseover prepared crust,leaving a ½-inch (1 cm) border. Spoon vegetable mixture on top of cheese.SprinklewithremainingParmesancheese.Bakeat500°F(250°C,gasmark10)for 12minutes on bottom rack of oven. Remove pizza to a cutting board; letstand5minutes.

Yield:6servings

Eachwith:98gwater;363calories(22%fromfat,19%fromprotein,59%fromcarb);17gprotein;9gtotalfat;4gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;52gcarb;2gfiber;6gsugar;224mgphosphorus;327mgcalcium;1mgiron;841mgsodium;360mgpotassium;4789IUvitaminA;

80mgvitaminE;30mgvitaminC;16mgcholesterol

FettuccinewithVegetablesFreshvegetablesandRomanocheesemakethepastadishspecial.

½pound(225g)asparagus2tablespoons(28g)unsaltedbutter2tablespoons(28ml)oliveoil½teaspoonmincedgarlic1cup(113g)zucchini,seedsremoved,dicedsmall¼cup(25g)thinlyslicedscallions½cup(65g)frozenpeas,defrostedanddrained¼teaspoonblackpepper8ounces(225g)wholewheatfettuccine¼cupmincedfreshparsley3tablespoonsmincedfreshchives2ounces(55g)gratedRomanocheese

Cut the asparagus on the diagonal into½-inch (1 cm) pieces. Bring a pan ofwater to a boil, add asparagus, and time for 2minutes.Drain, rinsewith coldwater,andpatdry.Inalargeskillet,heatbutterandoilovermediumheat.Addgarlic and sauté for 1 minute. Stir in zucchini and scallions, sautéing for 2minutes.Addasparagus,peas,andpepper,heatingfor2minutes.Aftercookingfettuccine, drain it andput back intohot pan.Addvegetables, parsley, chives,andcheese,stirringtocoat.

Yield:4servings


MexicanToppedPotatoesThesehot toppedpotatoeswithaMexicanaccentaresure tobeahitwith theyoungpeopleaswellasadults.

2bakingpotatoes½cup(115g)low-fatcottagecheese1cup(171g)cookedpintobeans,drained½cup(130g)salsa¼cup(25g)choppedscallions½cup(50g)blackolivescup(50g)slicedredbellpepper

½cup(58g)shreddedCheddarcheese

Bakepotatoes.Slitopen.Loosenpulpwithfork.Spoonovereachpotato:cottagecheese,beans,salsa,scallions,olives,bellpepper,andshreddedcheese.Returntomicrowaveoroventoreheatandmeltcheese.

Yield:2servings


AsparagusStrataThiscanbeeitherbreakfastordinner—fancyenoughtoserveguests,buteasyenoughtomakeoftenforfamily.

1pound(455g)asparagus6sliceswholewheatbread2cups(225g)shreddedCheddarcheese,divided1cup(150g)cubedham5eggs¾teaspoonWorcestershiresauce¼teaspoongarlicpowder1¾cups(410ml)skimmilk2tablespoons(20g)mincedonionteaspooncayenne

Cut asparagus into 1-inch (2.5 cm) pieces, drop into boiling, saltedwater andcook rapidly for 4minutes. Drain. If using frozen asparagus, thaw and drain.Trimcrustsfrombread.Fit into7×11-inch(28cm)bakingdishsprayedwithnonstickvegetableoilspray.Sprinkle1¼cups(145g)Cheddarcheeseoverthebread slices and distribute the asparagus and ham. Beat the remainingingredients, except the reserved cheese, together until blended. Pour over thelayered ingredients, cover, and refrigerate at least 8 hours or overnight. Bakeuncovered in 350°F (180°C, gas mark 4) oven for 30 minutes. Top withremainingcheeseandcontinuebakingfor10minutesuntilcenterisfirm.Allowtostandfor5minutesbeforecutting.

Yield:8servings


ArtichokePieThisisanicemeatlessmealwithakindofItalianflavor.

3eggs3ounces(85g)creamcheesewithchives,softened¾teaspoongarlicpowder¼teaspoonblackpepper1½cups(225g)shreddedmozzarellacheese,divided1cup(250g)ricottacheese½cup(115g)low-fatmayonnaise1canartichokehearts1cup(164g)cookedchickpeas½cup(50g)slicedblackolives2ounces(55g)pimento,drainedanddiced2tablespoonsfreshparsley19-inch(23cm)pieshell,unbakedcup(33g)gratedParmesancheese

Inamixingbowl,beateggs.Stirincreamcheese,garlicpowder,andpepper.Stirin 1 cup (150 g) of the mozzarella, the ricotta, and mayonnaise. Quarter 2artichokeheartsandsetaside.Chopremainingartichokehearts;foldintocheesemixture. Fold in chickpeas, olives, pimento, and parsley. Turn mixture intopastryshell.Bakeina350°F(180°C,gasmark4)ovenfor30minutes.Topwithremainingmozzarella and the Parmesan cheese. Bake about 15minutesmoreuntilset.Letstandfor10minutes.Topwithquarteredartichokes.

Yield:8servings


Fiber-RichCasseroleThismakeseitheragreatsidedishorameatlessmeal.Itserves4asamaindishand6asasidedish.

1½cups(355ml)chickenbroth1cup(130g)thinlyslicedcarrot½cup(100g)pearlbarley2cups(200g)cookedkidneybeans,drained¼cup(40g)choppedonion¼cupfreshparsley3tablespoons(27g)bulgurteaspoongarlicpowder

¼cup(30g)shreddedCheddarcheese

Mixalltogetherexceptcheese.Putin1-quart(1L)dish.Bakecoveredat350°F(180°C,gasmark4)for50minutes.Uncover;sprinkleoncheese.Returntooventomeltcheese.

Yield:4servings

Eachwith:143gwater;477calories(9%fromfat,24%fromprotein,67%fromcarb);30gProtein;5gtotalfat;2gsaturatedfat;1gmonounsaturatedfat;1gpolyunsaturatedfat;82gcarb;29gfiber;5gsugar;541mgphosphorus;223mgcalcium;9mgiron;388mgsodium;1649mgpotassium;5784IUvitamina;21mgATEvitamine;12mgvitaminc;9mgcholesterol

Yield:6servings


BrownRiceandBeansThisisasimplebutfillingandgood-tastingdish.

½cup(95g)brownrice1½cups(355ml)watercup(33g)slicedcelerycup(55g)choppedonion

½cup(75g)choppedgreenbellpepper14ounces(400g)cannedkidneybeans,drained2cups(480g)no-salt-addedcannedtomatoes¼teaspoongarlicpowderteaspoonTabascosauce

Cookriceinwateruntilwater isabsorbed.Inaskillet,cookcelery,onion,andbell pepper slowlyover lowheat about10minutes.Addbeans, tomatoes, andseasoning.Bringtoaboilandthensimmer,uncovered,about10minutes.Addcookedriceandmix.

Yield:4servings


BulgurCheeseBakeThismakesagreatsidedishandcanalsobeusedasafullmeatlessmeal.IthasavaguelyItalianflavorandisgoodwithtomatosauce.

2cups(475ml)water1cup(140g)bulgur1tablespoon(15ml)oliveoil1cup(160g)finelychoppedonion½teaspoonfinelychoppedgarlic½cup(90g)chopped,seededplumtomatoes2eggs½cup(120ml)skimmilk6ounces(170g)shreddedCheddarcheese10ounces(280g)frozenchoppedspinach,thawedandwelldrained

Preheatovento350°F(180°C,gasmark4).Spraya1½-quart(1.5L)casseroledishwithnonstickvegetableoilspray.Bringwatertoboilinginamedium-sizesaucepan.Addbulgur, lowerheat, andsimmer,uncovered,10minutesoruntilliquidisabsorbed.Setpanaside.Heatoilinamedium-sizeskilletovermediumheat.Addtheonionandthegarlictotheskilletandsautéfor5minutes.Stirintomatoes and sauté for 5 minutes. Stir onion mixture into the bulgur. Beattogether eggs andmilk in large bowl. Stir together with cheese, spinach, andbulgur mixture until well mixed. Spoon into the casserole dish. Bake inpreheatedovenfor30minutes.Removecasseroleand letstandfor15minutesbeforeserving.

Yield:4servings

Eachwith:302gwater;416calories(44%fromfat,21%fromprotein,34%fromcarb);23gprotein;21gtotal fat; 11g saturated fat; 8gmonounsaturated fat; 2gpolyunsaturated fat; 37g carb;10g fiber;3gsugar; 463 mg phosphorus; 501 mg calcium; 3 mg iron; 402 mg sodium; 598 mg potassium; 9332 IUvitaminA;167mgvitaminE;7mgvitaminC;164mgcholesterol

CaribbeanVegetableCurryThisisamoderatelyspicyvegetariancurrymeal,butyoucanadjusttheamountofcayennetoyourtaste.

1tablespoon(15ml)oliveoil1cup(160g)thinlyslicedonion¾teaspooncrushedgarlic1apple,peeled,cored,andchopped1½teaspoonscurrypowder1½teaspoonsgratedlemonpeel1teaspoonginger1teaspooncorianderteaspoonturmericteaspooncayennepepper

2cups(344g)cookedblack-eyedpeas,drained2cups(200g)cookedkidneybeans,cup(50g)raisins

1cup(230g)plainfat-freeyogurt3eggs,hardboiledandhalved3cups(495g)cookedrice6radishes,thinlysliced¼cup(25g)slicedscallions½cupchoppedfreshcilantro¼cup(37g)choppedpeanuts

Heat oil in skillet. Sauté onion, garlic, and apple until soft. Combine currypowder, lemon peel, ginger, coriander, turmeric, and cayenne pepper. Stir intoonion mixture. Add black-eyed peas, undrained kidney beans, and raisins.Cover;simmer5minutes.Removefromheat,stirinyogurt.Placeegghalvesonrice.Spooncurryover.Topwithradishes,scallions,cilantro,andpeanuts.

Yield:6servings


ChunkyPeaSoupThisissomethingalittlemorethanmostsplitpeasoups,withturnipsandlotsofothervegetablesaddingmorethantheusualsubstanceandflavor.

1cup(225g)driedyellowsplitpeas1cup(225g)driedgreensplitpeas7cups(1.6L)coldwater2cups(130g)slicedcarrot2cups(300g)peeled,dicedturnip2cups(320g)peeled,choppedonion1cup(100g)choppedcelery½cup(97g)rice¾pound(340g)ham

Sort and rinse peas. Add cold water, bring to boil. Cook for 1 hour. Addvegetablesandriceandcookfor1additionalhour.Cuthamintosmallcubesandaddforlast20minutesofcooking.

Yield:6servings


CountryVegetableSoupWemadethisupasamixtogiveforChristmasoneyear,packagingallthedryingredients inaquart jar. It’savery tastyvegetariansoupas is,butyoucouldalsoaddchickenorbeefifyoulike.

½cup(98g)splitgreenpeas½cup(100g)barley½cup(96g)lentils½cup(95g)brownrice2tablespoonsparsley2tablespoonsonionflakes½teaspoonlemonpepper2tablespoonssodium-freebeefbouillon¼cup(23g)alphabetnoodles1½cups(157g)macaroni3quarts(2.8L)water½cup(50g)choppedcelery½cup(65g)slicedcarrot1cup(70g)shreddedcabbage2cups(480g)low-sodiumtomatoes

Combine all ingredients in a large soup pot and simmer until vegetables aretender,about1hour.

Yield:8servings


CurriedVegetableSoupThisisslightlyspicyvegetariansoup,(DidIalreadymentionIlikecurry?)

½cup(80g)choppedonion½teaspoonmincedgarlic1teaspoon(5ml)oliveoil2cups(310g)broccoli,cauliflower,andcarrotmix,frozen1largepotato,cutinto1-inch(2.5cm)cubes2cups(490g)pumpkin2cups(480g)no-salt-addedcannedtomatoes½cup(120ml)water1½teaspoonscurrypowder½teaspoonpaprika2cups(475ml)low-sodiumchickenbroth

In a large saucepan, cook the onion and garlic in the oil until tender, 2 to 3minutes.Stirintheremainingingredientsandheattoboiling.Reduceheat;coverandsimmer10minutes,stirringoccasionally,untilvegetablesaretender.

Yield:4servings


Fiber-RichVegetableSoupThisisameatlesssoupthatcouldbemadevegetarianbysubstitutingvegetablebrothforthebeef.Thisrecipemakesabigpotofsoup,butitfreezeswellifyoudon’tneeditallwhenyoumakeit.

2cups(300g)choppedgreenbellpepper2cups(320g)choppedonion2tablespoons(28ml)oliveoil6cups(1.4L)water4cups(950ml)low-sodiumbeefbroth4cups(1kg)no-salt-addedcannedtomatoes,withliquid2tablespoons(30ml)lemonjuice2cups(260g)dicedcarrot1cup(164g)corn1cup(90g)choppedcabbage2cups(200g)choppedcelery1cup(113g)dicedyellowsquash1largepotato,diced2cups(200g)greenbeans1bayleaf2teaspoonsmarjoram1teaspoonthyme½teaspoonblackpepper¼teaspooncrushedredpepper½cup(30g)mincedparsley1cup(200g)pearlbarley

Inlargepot,sautégreenpepperandonioninoilabout2to3minutes.Addwater,broth, tomatoes, lemon juice, all vegetables, and all spices.Bring to lowboil,reducetosimmer.Coverandsimmer20minutes.Addbarleyandsimmer40to50minuteslonger.Removebayleafbeforeserving.

Yield:8servings


HealthyChiliThis is a healthier version of chili that doesn’t suffer at all in the tastedepartment.Itislowinfat,highinfiber,butstilljustastasty.

1pound(455g)groundturkey4cups(684g)cookedpintobeans,undrained18ounces(510g)no-salt-addedtomatosauce6ounces(170g)no-salt-addedtomatopaste2cups(475ml)vegetablejuice,suchasV82tablespoonschilipowder1teaspooncumin1teaspooncinnamon½cup(70g)bulgur

Brown turkey and drain.Add remaining ingredients. Simmer 30minutes. Stiroften.

Yield:6servings


TIPServewithgratedcheeseifdesiredandcornbread.

BeerVegetableSoupThissouphasa lotof flavor. It’sgoodwith justasimplebread likeFrenchorItalian.

1pound(455g)groundbeef1½cups(195g)slicedcarrot1cup(100g)slicedcelery1tablespoon(15ml)Worcestershiresauce4cups(1kg)no-salt-addedcannedtomatoes,chopped2cups(475ml)vegetablejuice,suchasV82cansbeer1teaspoononionpowder½teaspoonblackpepper½cup(100g)pearlbarley3largepotatoes,diced

InaDutchoven,brownbeef.Drainand return topot.Addnext8 ingredients.Bring to a boil, reduce heat, and simmer 1 hour. Add barley and potatoes.Simmeruntilbarleyistender,aboutanotherhour.

Yield:8servings


HarvestSoupThissoupisfullofflavorfromthegarden,withafiberboostfromcannedbeans.Itcooksquickly,makingiteasytopreparewhenyougethomefromwork.

1tablespoon(15ml)oliveoil2cups(320g)choppedonion1½cups(195g)thinlyslicedcarrot1cup(100g)thinlyslicedcelery1teaspoonmincedgarlic2teaspoonsItalianseasoning6cups(1.4L)low-sodiumchickenbroth3cups(710ml)vegetablejuice,suchasV8¼pound(115g)greenbeans1bayleafteaspoonblackpepper

2cups(200g)cookedkidneybeans,drained2cups(364g)cookednavybeans,drained2cups(226g)coarselychoppedyellowsquash

In6-quart(6L)Dutchovenovermediumheat,inhotoil,cookonion,carrot,andcelery with garlic and Italian seasoning until vegetables are tender. Stir inremaining ingredients except kidney beans, navy beans, and squash. Heat toboiling.Reduceheattolow;simmer30minutes.Addbeansandsquash;cook5minutesmoreoruntilsquashistender.Removebayleafbeforeserving.

Yield:8servings


TIPIf youhaveother freshvegetables like tomatoesor zucchini, theymakeagreataddition.

ItalianGardenVegetableSoupThisisavegetariansoupwithItalianflavor.

2tablespoons(28ml)oliveoil1cup(160g)choppedonion½teaspoonmincedgarlic½cup(65g)peeledandslicedcarrot½cup(50g)slicedcelery1cup(113g)slicedzucchini2cups(475ml)low-sodiumchickenbroth2cups(480g)no-salt-addedcannedtomatoes2cups(328g)cookedchickpeas½teaspoonbasil½teaspoonoregano½teaspoonblackpepper

Inlargesaucepan,heatoil.Addonion,cookinguntilsoft.Addgarlic;cookfor1minute, stirring often. Add carrot, celery, and zucchini. Cook 3minutes. Addbroth, tomatoes,chickpeas,andspices.Stir.Coverandsimmerfor10minutes.Tasteforseasonings.ServewithgratedParmesancheeseontopandcroutons,ifdesired.

Yield:6servings


ItalianLentilSoupThis is a rich and hearty soup, full of flavor. Serve with Italian bread for acompletemeal.

¾cup(120g)choppedonion¾cup(75g)choppedcelery½teaspoonmincedgarlic2tablespoons(28ml)oliveoil4cups(950ml)vegetablebroth2cups(475ml)water4cups(1kg)no-salt-addedcannedtomatoes¾cup(144g)drylentils,rinsedanddrained¾cup(150g)pearlbarley½teaspoondriedrosemary,crushed½teaspoondriedoregano,crushed¼teaspoonblackpepper1cup(130g)thinlyslicedcarrot

In4-quart (4L)Dutchoven, cookonion, celery, andgarlic inoil until tender.Addbroth,water,tomatoes,lentils,barley,rosemary,oregano,andpepper.Bringtoboil;reduceheat.Coverandsimmer45minutes.Addcarrotandsimmerfor15minutesormoreuntilcarrotistender.

Yield:5servings


ItalianVegetableSoupThisheartyItalian-flavoredsoupisfullofvegetablesandbeans.

1pound(455g)sweetItaliansausage1cup(160g)dicedonion2cups(480g)no-salt-addedcannedtomatoes,chopped8ounces(225g)no-salt-addedtomatosauce2cups(475ml)water2cups(475ml)low-sodiumbeefbroth½teaspoonbasil2cups(328g)cookedchickpeas2cups(200g)cookedkidneybeans1½cups(169g)slicedzucchini

Brown sausage, breaking up into small pieces. Drain. Cook onion untiltransparent.Put sausageandonion in largekettle.Add tomatoes,water,broth,and basil. Drain beans and add to soup. Bring to boil. Simmer and cook 30minutes.Addzucchiniandcookanother15minutes.

Yield:6servings


TIPServewithgratedParmesancheese.

WinterDaySoupThisisjustthekindofthingyouneedwhenyoucomeinfromshovelingsnow.It’swarm,filling,anddelicious.Addabigsliceofhotbreadandyouareset.

1pound(455g)groundbeef1½cups(195g)slicedcarrot1cup(100g)slicedcelery1cup(160g)dicedonion4cups(1kg)no-salt-addedcannedtomatoes,chopped1cup(200g)pearlbarley4cups(950ml)low-sodiumbeefbroth½teaspoonblackpepper2tablespoonsdriedparsley2cups(475ml)water

Browngroundbeef in large souppot.Skimoff all fat.Addcarrot, celery, andonionandsautéforafewminutes,untilsoftened.Addtomatoes,barley,broth,pepper,parsley,andwater.Simmer1houruntilbarleyisfullycooked.

Yield:4servings


LentilandBarleySoupLentil and barley make a great combination, both in terms of flavor andnutrition.This hearty soup proves that, tasting great and packing 10 grams offiberwhileremaininglowinsodiumandsaturatedfat.

¼cup(60ml)oliveoil½teaspoongarlic½cup(80g)dicedonion1cup(110g)shreddedcarrot½cup(50g)slicedcelery1teaspoonbasil3quarts(2.8L)water1pound(455g)lentils½cup(100g)pearlbarley½teaspoonblackpepper¼teaspoongarlicpowder¼cup(60ml)redwine

HeatoilinDutchoven.Addgarlic,onion,carrot,celery,andbasilandcookuntiltenderon low tomediumheat, about10 to15minutes.Addwater, cover, andbring toboil.Add lentils,barley,pepper,garlicpowder, and redwine.Reduceheatandsimmeruntilbeansaretender,about1hour.

Yield:6servings


LentilBrownRiceSoupThisisaheartysoupoflentilsandrice.

¾cup(75g)choppedcelery¾cup(120g)choppedonion2tablespoons(28ml)oliveoil6cups(1.4L)water¾cup(144g)lentils4cups(1kg)no-salt-addedcannedtomatoes½teaspoongarlicpowder¼teaspoonblackpepper¾cup(142g)brownrice½teaspoonrosemary1tablespoon(15ml)Worcestershiresauce½cup(55g)shreddedcarrot

Sautéceleryandonioninoil inaDutchoven.Addwaterandlentils.Cook20minutes. Add remaining ingredients, except carrot. Simmer 45 to 60minutes.Addcarrot.Cook5minutesmore.

Yield:6servings


RussianVegetableSoupThis souphasa littlebitofeverything in it, and that reallygives it a sparkofflavor.

1pound(455g)mixeddriedbeans1pound(455g)hamhocks3quarts(2.8L)water2tablespoons(28ml)oliveoil1cup(160g)dicedonion1cup(120g)dicedcelery½cup(75g)dicedgreenbellpepper1teaspooncrushedgarlic2cups(260g)dicedcarrot2cups(300g)dicedrutabaga2cups(142g)dicedbroccoli1cup(200g)pearlbarley2tablespoonsdriedparsley1tablespoonblackpepper1teaspoonbasil1teaspooncoriander1teaspoonnutmeg

Soakbeansovernight.Drainandthenaddthebeans,ham,and3quarts(2.8L)ofwater to thepot.Bring toaboil and then let it simmer foranhour. (It canberefrigerated overnight at this point to skim off fat.) Remove meat from hambonesandreturntopot.Heatoilinaskilletandsautéonion,celery,bellpepper,andgarlicuntilsoftened,about5minutes.Addtopot.Simmerforanotherhour.Addcarrot,rutabaga,broccoli,barley,andherbs.Simmerforanotherhour.

Yield:8servings

Eachwith:522gwater;421calories(14%fromfat,29%fromprotein,57%fromcarb);32gprotein;7g

totalfat;1gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;62gcarb;16gfiber;7gsugar;439mgphosphorus;215mgcalcium;8mgiron;551mgsodium;1726mgpotassium;5713IUvitaminA;0mgvitaminE;42mgvitaminC;35mgcholesterol

MexicanBeanandBarleySoupThis is not quite chili and not quite bean soup, but it’s definitely good.Cornbreadismypersonalchoiceofaccompaniment.

½cup(97g)driedpintobeans½cup(125g)driedkidneybeans½cup(104g)driednavybeans½cup(97g)driedblackbeans8cups(1.9L)water½cup(100g)pearlbarley1cup(160g)choppedonion2bayleaves2teaspoonschilipowder2teaspoonscumin1teaspoonoregano½teaspoongarlicpowder

Rinseandpickoverbeans.Putintoa4-to5-quart(4to5L)heavypotandcoverwithwater.Let sit overnight.Drain.Add8cups (1.9L)ofwater.Addbarley,onion,andspices.Bringtoaboil.Reduceheattolow.Coverandsimmerfor2hours, stirring occasionally, or until beans are tender but still firm. Uncover.Increase heat to medium-low and boil, gently stirring occasionally, 45 to 60minutes,untilsoupisslightlythickened.Discardbayleavesbeforeserving.

Yield:6servings


PastaeFagioliInItalian,thismeanspastaandbeans.It’satraditionalItaliansoup.

1½cups(312g)driednavybeans6cups(1.4L)water½pound(225g)wholewheatpasta3tablespoons(45ml)oliveoil1cup(160g)choppedonion1cup(130g)slicedcarrot1cup(100g)slicedcelery½teaspooncrushedgarlic2cups(360g)tomato,peeledanddiced1teaspoondriedsage½teaspoondriedoregano¼teaspoonblackpepper

In large bowl, combine beans with 6 cups (1.4 L) cold water. Refrigerateovernight.Nextday,pourbeansandwater into6-quart (6L)kettle.Bring toaboil,reduceheat,andsimmer,covered,about3hoursoruntilbeansaretender.Stirseveraltimesduringcooking;drain,reservingabout2cupsofliquid.Cookpasta.Heatoilinalargeskillet.Sautéonion,carrot,celery,andgarlicuntilsoft(about 20 minutes). Do not brown. Add tomato, sage, oregano, and pepper.Cover and cook over medium heat, 15 minutes. In large saucepan or kettle,combinebeans,pasta,andsautéedvegetables.Add1½cups(355ml)ofreservedbeanliquid.Bringtoaboilandcover;simmer35to40minutes,stirringseveraltimesandaddingmoreliquidifneeded.

Yield:6servings


TIPServegarnishedwithparsleyandParmesancheese.

MixedBeanSoupThisisagoodmealtofeedacrowd,andalsofreezeswell,soyoucanstoresomeforlater.

cup(69g)driednavybeanscup(83g)driedredkidneybeanscup(67g)driedbabylimabeanscup(67g)driedchickpeascup(64g)driedpintobeanscup(75g)driedsplitpeascup(64g)driedlentilscup(56g)driedblack-eyedpeascup(65g)pearlbarley

3½quarts(3.3L)water½teaspoonredpepperflakes4cups(1kg)no-salt-addedcannedtomatoes1½cups(240g)dicedonion¾teaspoonmincedgarlic½cup(60g)dicedcelery1cup(150g)dicedgreenbellpepper2tablespoonsdriedparsley1pound(455g)bonelesschickenbreast,cutin1-inch(2.5cm)cubes1pound(455g)smokedsausage,sliced

Washbeansandbarley;drainandaddwater tocover.Soakovernightandthendrain.Addthe3½quarts(3.3.L)watertothedrainedbeanmixture.Coverandsimmeruntilbeansaretender,about1½hours.Addallotheringredientsexceptthe chicken and sausage. Simmer uncovered 1½ hours. Add chicken andsausage;simmeruntilchickenisdone.

Yield:10servings

TIPPackagesofbeanmixturescanbesubstitutedforalldifferentdriedbeans.

SpinachPestoSauceAsa delicious variationonpesto, thismakes a perfect sauce forwholewheatpasta.

10ounces(280g)frozenspinach,thawedanddrained½teaspooncrushedgarlic¼cup(25g)gratedParmesancheese¼cup(27g)almonds½cup(30g)freshparsley½cup(120ml)oliveoil¼teaspoonblackpepper,freshground

Processtheaboveingredientsinfoodprocessororblender.Serveoverpasta.

Yield:4servings


14SideDishesandSalads:Legumes

Just because something is a side dish doesn’t mean it can’t be a majorcontributortothefiberinyourdiet.Thisisespeciallytrueifitcontainslegumes.Ourbarbecuedbakedbeanscontain12gramsoffiberinoneside-dishserving.This chapter not only contains enough variations on baked beans to keep yougoingalongtime,but italsohassomegreatsaladideasandsomedisheswithinternationalflavorslikecurry.

BarbecuedBakedBeansThisrecipestartswithcannedporkandbeansbutthenexpandsonit togiveitthathomemadetaste.

4sliceslow-sodiumbacon,diced1cup(160g)choppedonioncup(67g)sugarcup(75g)packedbrownsugar

¼cup(60ml)ketchup¼cup(60ml)barbecuesauce1tablespoon(15ml)mustard½teaspoonblackpepper½teaspoonchilipowder16ounces(455g)porkandbeans,undrained16ounces(455g)kidneybeans,rinsedanddrained16ounces(455g)greatnorthernbeans,rinsedanddrained

Inalargeskillet,cookbaconandonionuntilmeatisdoneandonionistender.Drain any fat. Combine all remaining ingredients except beans. Add to meatmixture; mix well. Stir in beans. Place in a 2½-quart (2.5 L) casserole dishcoatedwithnonstickvegetableoil spray.Bake, covered, at 350°F (180°C,gasmark4)for1houroruntilheatedthrough.

Yield:8servings


BrownBeansThisisafairlytraditionalbakedbeanrecipe,flavoredwithbaconandsweetenedwithbothmolassesandbrownsugar.

2½cups(483g)driedpintobeans4ounces(115g)bacon,cutup1cup(160g)choppedonion½teaspoonmincedgarlicteaspoonblackpepper

2tablespoons(40g)molasses1teaspoonWorcestershiresauce½cup(120ml)ketchup1tablespoon(15ml)vinegar½cup(115g)brownsugarteaspoondrymustard

1½tablespoonscornstarch1¼cups(295ml)coldwater

Presoakbeans inwater tocoverovernight.Bring toboiling;coverandsimmeruntil tender.Drain.Mix remaining ingredients.Addmixture to cooked beans.Placeina2½-quart(2.5L)casseroledishcoatedwithnonstickvegetablespray.Bakeabout45minutes.

Yield:6servings


ChiliBeansThesearegoodeitherbythemselvesorasanadditiontochiliorotherdishes.

1cup(194g)driedblackbeans1cup(167g)driedblack-eyedpeas1hamhock3cups(355ml)low-sodiumchickenbroth1½tablespoonschilipowder1tablespooncumin

The night before, cover beans and peas with water and let stand to soften.Preheatoven to275°F(140°C,gasmark1).Combinebeans,hamhock,broth,and spices in a heavy 2-quart (2 L) ovenproof pot overmedium heat. Cover,bringtoaboil,andplaceintheoven.Checkthebeansevery30minutesandadd½cupmore broth each time if all the liquid has been absorbed.Cook for 1½hoursoruntilbeansaresoft.

Yield:6servings


CowboyPintoBeans

4cups(950ml)water2cups(386g)driedpintobeans½cup(80g)choppedonion1teaspooncumin½teaspooncrushedgarlic¼cup(60ml)oliveoil1slicelow-sodiumbacon

Mixthewater,beans,andonionina4-quart(4L)Dutchoven.Coverandheattoboiling.Boil2minutesandremovefromtheheat;letstandfor1hour.Addjustenoughwatertothebeanstocover.Stirintheremainingingredientsandheattoboiling.Cover and reduce the heat.Boil gently, stirring occasionally, until thebeans are very tender, about 2 hours (add water during the cooking time ifnecessary);drainthebeans.

Yield:6servings


CreoleBeansThesebeansareatasteofNewOrleansandaregreatwithblackenedchickenorfish.

¼cup(25g)slicedcelery¼cup(40g)coarselychoppedonion¼cup(38g)choppedgreenbellpepper1teaspoonunsaltedbutter2cups(480g)no-salt-addedcannedtomatoesteaspoongarlicpowderteaspoonblackpepper

1¼cups(228g)cookednavybeans

Cookcelery,onion,andbellpepperinbutteruntiltender,about5minutes.Breakuplargepiecesoftomatoes.Addtomatoesandseasoningstocookedvegetables.Bringtoaboil.Addbeansandreturntoaboil.Reduceheat,cover,andsimmergently until flavors are blended and liquid is reduced, about 30 minutes. Stiroccasionallytopreventsticking.

Yield:2servings


ItalianBeanBakeThis isa reallyniceItaliansidedish. Ifyoucan’t findcannellinibeans,whichareawhitekidneybean,youcansubstituteotherwhitebeanssuchasnavyorgreatnorthern.

3cups(300g)cookedcannellinibeans,drained¾cup(90g)wholewheatbreadcrumbs½cup(80g)choppedonion2tablespoonsgratedRomanocheese1teaspoonmincedgarlic½teaspoonbasil¼teaspoonoreganoteaspoonthymeteaspoonblackpepper

3tablespoonsgratedParmesancheese

Preheatovento350°F(180°C,gasmark4).Coata2-quart(2L)casseroledishwith nonstick vegetable oil spray. In a bowl, combine all ingredients exceptParmesancheese.Pourintoprepareddish.Coverandbake30minutes.SprinklewithParmesancheese;cookuncovered30minutesmoreuntilcheeseismelted.

Yield:8servings


NewEnglandBakedBeansThese are traditional New England-style baked beans sweetened with maplesyrupandslowcooked.

1pound(455g)navybeans6cups(1.4L)water2slicesbacon,cutin1-inch(2.5-cm)cubes1cup(160g)choppedonioncup(160ml)maplesyrup

3tablespoons(60g)molasses

Mix all ingredients in a bean pot or ovenproof casserole dish. Bake at 275°F(140°C,gasmark1)for5hours.

Yield:6servings


RancherBeansThisisjustthesortofthingyou’dwantfordinnerafteradayridingfencesontheranch—somethinghot,spicy,andfilling.

8slicesbacon2jalapeñopeppers,seededandchopped½teaspoonchoppedgarlic1cup(160g)choppedonion¼cup(60ml)beer1tablespoon(15ml)redwinevinegar4cups(684g)cookedpintobeans,drained6ounces(170g)no-salt-addedtomatopaste

Heat theoven to375°F(190°C,gasmark5).Cook thebacon inaskilletuntilcrisp and then stir in the jalapeños, garlic, and onion. Cook and stir until theonion is tender and then drain the excess fat. Mix the bacon mixture andremaining ingredients in a 2-quart (2 L) casserole dish coated with nonstickvegetable oil spray.Bakeuncovered, stirringonce, until the beans are hot andbubbly,about45minutes.

Yield:6servings


RefriedBeansThismakes abigbatchof refriedbeans.Theuseof the slowcookermakes iteasytoprepare.Theyfreezeverynicely,soyoucanpacksomeawayforthenexttime.Theflavorisfairlytraditional(despitetheratheruntraditionalcoffeeintheingredients)andnottoospicyatall.

1pound(455g)pintobeans4cups(940ml)water1cup(235ml)coffee1teaspoonmincedgarlic1cup(160g)dicedonion1tablespooncumin2teaspoonschilipowder1½teaspoonsoregano

Rinsebeansandplaceinalargebowlcoveredwithwaterovernight.Drainandplaceinslowcookeralongwithremainingingredients.Stirwell,cover,andcook8 to10hoursoruntilbeansare tender.Useapotatomasheror largespoon tomashthebeansuntildesiredconsistency.

Yield:12servings


SouthwesternBeansThisisaquickandtastybeandishwithalittlebitofakicktoit.

¼cup(36g)poblanochiles,roastedandpeeled½pound(225g)chorizo,bulk1cup(100g)greenbeans,sliced1cup(180g)choppedtomato2cans(16ounceseach)pintobeans

Heat the oven to 350°F (180°C, gas mark 4). Cook and stir the chiles andchorizotogetheruntilthechorizoisdone.Drainoffexcessfat.Mixthechorizomixtureandremainingingredientsinanungreased2-quart(2L)casseroledish.Drainonecanofpintobeansandleaveoneundrained.Bakeuncovereduntilhotandbubbly.Serve.

Yield:4servings


CowgirlBeansI’mnotquitesurewhyIdecidedthesewerecowgirl,ratherthancowboy,beans,butwhatever you call them they are good. The tomatoes add a little differenttextureandtastethantypicalbakedbeans,andthejalapeñosaddalittleheat.

1¼cups(241g)driedpintobeans6½cups(1.5L)water¾cup(120g)finelychoppedonion,divided1tablespoon(15ml)oliveoil2teaspoonsjalapeñopepper,seededandchopped¾cup(135g)finelydicedtomato6tablespoonschoppedcilantro

Pick over the beans andwash themwell. Put them in a kettle, add thewater,bringtoaboil,andsimmerfor1hour.Addhalfoftheonion.Continuecookinguncovered30 to45minutes longer.Heat theoil in a small skillet andadd theremainingonionandthejalapeño.Cookbrieflyuntiltheonioniswilted.Addthetomato and cilantro and cook, stirring, for 3 more minutes. Add the tomatomixturetothebeansandcontinuetosimmer,about5moreminutes.

Yield:6servings


Black-EyedPeasandLentilsThisisagreatsidedishforchickenorpork,andagreatfiberboost,having10gramsperserving.

½pound(225g)black-eyedpeas½pound(225g)lentils1cup(160g)choppedonion2cups(480g)no-salt-addedcannedtomatoes¼teaspoonblackpepper½teaspoonbasil

Soakpeasandlentilsovernightorforseveralhours.Combineallingredientsinlarge pot and cover with water. Cook for approximately 1 hour, seasoning totaste.

Yield:4servings


CurriedChickpeasTry thiswith tandoori chicken for a real treat—it’s agreat curry-flavored sidedish.

1tablespoonmustardseeds1tablespoon(15ml)oliveoilDashredpepperflakes½cup(80g)mincedshallot4cups(656g)cookedchickpeas½teaspoonturmeric½teaspooncumin¼teaspoonginger¼cupchoppedfreshcilantro

In a large saucepan, frymustard seeds inoil until theybegin topop.Add redpepper flakes and shallot and sauté until shallots are soft. Add chickpeas,turmeric, cumin, ginger, and enoughwater to prevent sticking. Simmer for 15minutes,sprinklewithcilantro,andserve.

Yield:6servings


DalDalisatraditionalIndianfoodmadewithlentilsorsplitpeas.

1cup(192g)lentils4cups(950ml)low-sodiumchickenbroth2tablespoons(16g)gratedgingerroot¼teaspoonturmericteaspooncardamom

¼teaspooncayennepepper½teaspooncumin2tablespoonsfreshcilantro

Rinse the lentilsandcombine theminamedium-sizesaucepanwith thebroth.Bring thebroth to aboil and then lower theheat and simmer for1hour.Addspices,continuetocookbriefly.

Yield:2servings


TIPServewithfresh,wholewheatflatbread.

DalwithTomatoandOnionThisisanotherversionofdalwithaddedvegetables.

2cups(384g)lentils1cup(160g)choppedonion½cup(90g)choppedtomato1tablespoongratedgingerroot1teaspooncoriander¾teaspoongarammasala(anIndianspiceblend)2tablespoonschoppedfreshcilantro

Washandpickthroughdrylentils.Soakfor2hours.Drainwater.Putlentilsinasaucepan and add water to cover plus 1 inch (2.5 cm). Bring to a boil. Boilvigorouslyfor5minutes.Drainwaterandrinsewell.Addfreshwatertolentilstocoverplus2inches(5cm).Bringtoaboilandreducetoasimmer.Simmeruntil tender, about 30minutes.While cooking, check constantly tomake surethere is enoughwater to cover. Ifnot, add some.Stir in remaining ingredientsduringlast30minutesofcooking.

Yield:4servings


ChickpeaLoafThismakesanicebutdefinitelydifferentsidedish.Italsohasplentyofproteinandothergoodthingstobeusedasavegetarianmaindish.

¾cup(90g)wholewheatbreadcrumbs¼cup(25g)oatbran1eggwhite½cup(80g)finelychoppedonion½cup(55g)gratedcarrot¼cup(25g)finelychoppedcelery2cups(328g)chickpeas,cookedandmashed¼teaspoonthyme½teaspoonsavory1teaspoonbasil2tablespoonschoppedfreshparsley

Combine thebreadcrumbsandoatbran.Add theeggwhiteandmix.Add theother ingredients. Put themixture in a loaf pan or casserole dish, nonstick orsprayedwithnonstickvegetableoilspray.Bakefor1hourat350°F(180°C,gasmark4).Cutintoslicestoserve.

Yield:6servings


PastawithChickpeasTherewasatimewheneatingpastawithbeansjustseemedstrangetome,butnotanymore.Ifitstilldoestoyou,thismightbeagoodrecipetostartwithtoovercomethat.

3cups(492g)cookedchickpeas1cup(160g)choppedonion½teaspoonoregano½teaspoongarlicpowder¼teaspoonblackpepper,freshground2cups(480g)no-salt-addedcannedtomatoes,chopped½teaspoonsugar¼cup(60ml)dryredwine3cups(420g)cookedwholewheatpasta

Combine the chickpeas and their liquid in a large saucepan with the onion,oregano,garlicpowder,andpepper.Cookovermediumheatfor10minutes.Addthe tomatoes, sugar,andwine.Bring toaboil;cover, reduceheat,andsimmerfor30minutes.Addthecookedpastaandstirwell.Serveinsoupbowls.

Yield:6servings


BeanPattiesThis isa tastysidedishmade from leftoverbeans. It’sgreatwithaporkchopandsomegreens.

1½cups(256g)cookedpintobeans,drained1cup(160g)finelychoppedonion½cup(120ml)fat-freeevaporatedmilk½cup(62g)flour2tablespoons(28ml)oliveoil

Mashpintobeans.Addonionandmilk.Addenoughflourtomakepatties.Heatoilinaheavyskillet.Spoonbeanmixtureintoskillet,flatteningintoapattie.Fryuntilbrown,turningonce.

Yield:4servings


TIPYoucansubstituteanyotherkindof leftoverbeansyouhave for thepintobeans.

Black-EyedPeaSaladThishasbecomeatraditionalNewYear’sDaydishinourhouse.It’sawaytogettheblack-eyedpeasforluckthatstillgoeswiththeroastbeefdinnerthatwealwayshave.Evenchildrenwillusuallyeatalittleofthis,ensuringluckfortheyear.

1teaspoonDijonmustard1½teaspoons(8ml)cidervinegar1½teaspoons(8ml)oliveoil2cups(344g)cookedblack-eyedpeas10ounces(280g)frozencorn,thawed½cup(75g)finelychoppedredbellpepper¼cup(40g)finelychoppedredonion

In a medium container, whisk the mustard, vinegar, and oil. Add all thevegetables.Tosstocombine.

Yield:4servings


ChickpeaSaladHereissomethingalittledifferent,basedonchickpeas.Serveitasasidedishoroverlettuceasasalad.

14ounces(397g)artichokehearts¼cup(60ml)lemonjuice½teaspoonblackpepper½teaspoonmincedgarlic2cups(328g)cannedchickpeas,drained16cherrytomatoes,halved3eggs,hardcookedandcutinwedges

Drain artichoke hearts and reserve liquid. Make a dressing by combiningartichoke liquid, lemon juice, pepper, and garlic. Set aside. In a bowl, placechopped artichoke hearts, the chickpeas, and the tomatoes. Pour the dressingoverthemixtureandrefrigerate.Letmarinate6to12hours.Beforeserving,topwithchoppedegg.

Yield:4servings


MarinatedBlack-EyedPeasI’vefoundthatyoungpeopleandotherswhosaytheydon’tlikeblack-eyedpeasdon’tseemtomindthematallifthey’regivenalittleextraflavorandmadepartofasalad.Thesepeasareaneasywaytomeetthatrequirement.

4cups(688g)cookedblack-eyedpeas,drained½cup(120ml)oliveoilcup(78ml)whitewinevinegar

¼cup(40g)choppedonion1teaspoongarlicpowderteaspoonblackpepper

¼teaspoonTabascosauce

Combine all ingredients in a large bowl, stirringwell. Cover andmarinate inrefrigerator 3 days.Before serving, garnishwith a few sliced onion rings andpepperrings,ifdesired.

Yield:6servings


MexicanBeanSaladThis is aMexicanversionof three bean salad, flavoredwith chili powder butwithoutanotherdressing.ServeitasisasasidedishorasasaladdrizzledwithItalianorotherdressing.

1cup(160g)slicedredonion¼cup(60ml)water1tablespoonchilipowder1cup(100g)cookedgreenbeans1cup(172g)cookedblackbeans1cup(100g)cookedkidneybeans1cup(182g)cookednavybeans½cup(82g)frozencorn,thawed2tablespoonschoppedcilantro

Placetheonioninasaucepanwiththewater.Cookgentlyuntiltheonionissoftandseparatedintorings,4to5minutes.Addthechilipowderandstiruntilwellmixed.Removefromheat.Combineallof theremainingingredients ina largebowlandtoss tomixwell.Coverandchill for1to2hours toallowflavors toblend.

Yield:6servings


PeaSaladQuick,howmanykindsofpeascanyouname?Thissaladprobablycontainsallofthem.

1cup(164g)cookedchickpeas,drainedandrinsed1cup(172g)cookedblack-eyedpeas,drained1cup(130g)frozenpeas,cookedandcooled½cup(80g)finelychoppedonion¾cup(114g)finelychoppedgreenbellpepper½cup(100g)sugarcup(78ml)cidervinegar

½cup(120ml)oliveoil¼teaspoonblackpepper

Inashallowcontainer,stirtogetherallingredients.Covertightlyandchill.

Yield:6servings


TIPThis may be served on lettuce and garnished with cherry tomatoes orpimentoandslicedcucumbers.

15SideDishesandSalads:Grains

Grainsareanaturalforsidedishes.Riceisprobablytheoneyouthinkoffirst,but don’t ignore other choices such as barley and bulgur. We’ve included anumberofrecipesheretogetyouthinkingaboutthem.

BrownRiceFrittersThisisalmostsweetenoughtobeadessert,butit’salsogoodasasidedish.

2cups(440g)cookedbrownrice3eggs,beaten¼teaspoonvanillaextract½teaspoonnutmeg¼cup(50g)sugar6tablespoons(48g)flour1tablespoonbakingpowder2tablespoons(16g)confectioners’sugar

Combine rice, eggs, vanilla, nutmeg, and sugar and mix well. Sift dryingredientstogetherandstirintoricemixture.Dropbyspoonfulsintohotdeepfat (360°F) and fry until brown. Drain on absorbent paper, sprinkle withconfectioners’sugar,andservehot.

Yield:6servings


MexicanRiceThisfamilyfavoriteisaquickandflavorfuluseforleftoverrice.

1cup(220g)cookedbrownrice2tablespoons(28ml)oliveoil½cup(80g)choppedonion¼pound(113g)shreddedCheddarcheese1jalapeñopepper,chopped

Brown rice in oil. Add remaining ingredients. Cover and simmer until heatedthroughandcheeseismelted.

Yield:4servings


TomatoPilafThismakesadelicioussidedishforanymealwhereyouwouldnormallyhavericeornoodles.

2cups(480g)no-salt-addedcannedtomatoes2teaspoons(10ml)oliveoil½cup(80g)mincedonion1cup(140g)bulgur½cup(30g)choppedfreshparsley

Draintomatoes,reservingjuice.Heatoil inaskilletandaddonion.Sautéuntiltender.Addbulgurandbrownfor1minuteuntilgoldencolored.Putincasseroledish.Addenoughwatertoreservedtomatojuicetomake2cups(475ml)liquid.Pouroverwheatmixturealongwithparsleyandtomatoes.Cover.Bakeat350°F(180°C,gasmark4)for45minutes.Removecover;stirandbake,uncovered,5minuteslonger.

Yield:4servings


RiceandCheeseCasseroleThischeesyricesidedishisagooduseforleftoverrice.Anditisgoodenoughthatyoumaywanttomakesuresomeofitisleftover.

2cups(440g)cookedbrownrice1cup(115g)shreddedCheddarcheese2tablespoons(20g)choppedonion3eggs,slightlybeaten

Placericeina1½-quart(1.5L)bakingdish.Combineremainingingredientsandpouroverrice.Bakeat350°F(180°C,gasmark4)for25minutes.

Yield:4servings


SouthernRicePilafThisricehaslotsofgoodthingsaddedtoit.

2cups(380g)brownrice4tablespoons(55g)unsaltedbutter,melted½teaspooncuminseeds¼teaspooncinnamon2wholecloves1cup(150g)peas3½cups(830ml)water½cup(80g)finelyslicedonion¼cup(27g)sliveredalmonds¼cup(35g)raisins

Wash rice, drain, and set aside for about 30minutes. Put half the butter in asaucepan,addthecuminseeds,andheat.Whencuminseedsturnslightlybrown,addcinnamonandclovesandthepeas.Fryforaminuteandaddtherice.Mixforanotherminute.Addthewaterandafteritstartstoboil,coverandputonlowheat and cook until done, about 35 to 45 minutes. For garnish, take half theremaining butter and fry the onion until lightly brown and sprinkle on top ofrice.With the rest of the butter, fry slivered almonds and raisins until lightlybrownandsprinkleontopoftheonionandrice.Servehot.

Yield:4servings


BarleyandPineNutCasseroleThisisasimplebutflavorfulsidedishwiththeadditionalcrunchofpinenuts.It’sgoodwithanygrilledmeat,especiallyoneswithItalianseasoning.

1cup(200g)pearlbarley½cup(70g)pinenuts,divided3tablespoons(42g)unsaltedbutter,divided1cup(160g)choppedonion½cup(30g)mincedfreshparsley¼cup(25g)mincedscallions¼teaspoonblackpepper,freshlyground3cups(355ml)low-sodiumchickenbroth,heatedtoboiling

Preheatovento375°F(190°C,gasmark5).Rinseanddrainbarley.Toastpinenutsin1tablespoonbutterinaskillet.Removenutswithslottedspoonandsetaside. Add remaining butter to skillet with onion and barley and stir untiltoasted.Stirinnuts,parsley,scallions,andpepper.Spoonintoa1½-quart(1.5L)casseroledish.Pourhotbrothovercasseroleandmixwell.Bakeuncoveredfor1hourand15minutes.

Yield:6servings


BarleyCasseroleThis barley casserole is flavoredwith beef broth,making it a great choice tohavewithsteakorroastbeef.

½cup(80g)choppedonion2tablespoons(28ml)oliveoil2cups(400g)pearlbarley6cups(1.4L)low-sodiumbeefbroth¼teaspoonblackpepper1cup(235ml)boilingwater

Sauté onion in oil until transparent. Add barley and continue cooking untilbarley is lightly browned. Put in 2-quart (2 L) casserole dish that has beensprayedwithnonstickvegetableoil spray. Just beforebaking,bringbroth to aboil.Addbroth,pepper,andwatertobarleyandstirgently.Bakecovered1houroruntilbarleyistender.Addmorewaterorbrothifnecessary.

Yield:8servings


BarleyMushroomPilafThisisaquickandeasywaytogivebarleysomeextraflavor.Welikethiswithchicken,butitwouldgowithanumberofmeals.

2teaspoons(10ml)oliveoil½cup(35g)slicedmushrooms1cup(200g)pearlbarley3cups(710ml)low-sodiumchickenbroth2tablespoonschoppedscallions¼teaspoonrosemary2tablespoonsgratedParmesancheese

Heat olive oil in saucepan; addmushrooms and sauté until limp. Add barley,broth, scallions, and rosemary.Bring toaboil.Reduceheat to low,cover, andcook 45 minutes or until barley is tender and liquid is absorbed. SprinkleParmesancheeseoverpilafandserve.

Yield:4servings


BarleyRisottoThisisnotexactlyliketraditionalrisotto,butit’sstilladelightfulsidedish.

½cup(100g)pearlbarley1teaspoon(5ml)oliveoil3tablespoons(21g)mincedcarrot3tablespoons(30g)mincedonion3tablespoons(24g)mincedcelery1teaspoonrosemary1bayleaf½teaspoonblackpepper1½cups(355ml)vegetablebroth

Putbarleyinheavyskilletoverlowheatandtoast.Shakepanfrequently.Whenbarleyturnslightbrownandsmellsnutty,about15to20minutes,removefromskillet.Heatoilinskillet,addmincedvegetables,andsautéfor3minutes.Addbarleyandstirtocoatgrains.Addherbsandbroth.Simmer,covered,untilbarleyis tender and liquid is absorbed, about 35 minutes. Remove bay leaf beforeserving.

Yield:4servings


BulgurPilafThissimpledishcanbeusedasasidedishsimilartocookedrice.

2tablespoons(28ml)oliveoil½cup(50g)choppedcelery1cup(160g)choppedonion1cup(70g)slicedmushrooms1cup(140g)bulgur½teaspoondrieddill¼teaspoondriedoregano¼teaspoonblackpepper,freshground2cups(475ml)low-sodiumchickenbroth

Heatoilinalargeskillet;addcelery,onion,andmushrooms.Stirconstantlyuntilvegetables are tender.Add bulgur and cook until golden.Add seasonings andchickenbroth.Coverandbringtoaboil.Reduceheatandsimmer15minutes.

Yield:6servings


BulgurWheatwithSquashSometimes grain side dishes can be pretty plain. This one gets it flavor frombutternutsquash,anditturnsouttobeawinningcombination.

1½tablespoons(21g)unsaltedbutter½cup(80g)choppedonion1cup(140g)peeledandcubedbutternutsquash½cup(70g)bulgur2wholecloves2cinnamonsticks1bayleaf1cup(235ml)low-sodiumchickenbroth

Meltbutterovermediumheat.Addonionandsquash.Cookuntilonionissoft.Addbulgur, cloves, cinnamon, andbay leaf.Stiruntilbulgur isbrown.Stir inchicken broth. Cover and bring to a boil. Reduce heat and cook 15 minutes.Removespicesbeforeserving.

Yield:4servings


StuffedTomatoesTomatoes stuffedwith a rice/cheese/veggiemixmake a nice sidedish for justaboutanykindofmeat.

6mediumtomatoes2tablespoons(28ml)oliveoilcup(33g)choppedcelery

2tablespoons(20g)choppedonion2cups(440g)cookedbrownrice¼cup(25g)gratedParmesancheese1tablespoonchoppedfreshparsley1teaspoonbasilteaspoonblackpepperteaspoongarlicpowder

Cutathinslicefromthetopofeachtomato.Settopsaside.Scoopoutcenteroftomatoes;choppulp,andsetaside.Placeshellsupsidedownonpapertowelstodrain.Lightlyoil9-inch(23cm)pieplateorroundbakingdish.Placetomatoesindish.Coverwithaluminumfoil.Preheatovento350°F(180°C,gasmark4).Heatoil inmediumsaucepan.Addceleryandonion.Sautéovermoderateheatuntilceleryistender.Removefromheat.Addreservedtomatopulp,rice,cheese,parsley,basil,pepper,andgarlicpowder;mixwell.Fill tomatoshellswithricemixture.Replacetomatotops,ifdesired.Bakeat350°F(180°C,gasmark4),30to45minutesoruntiltomatoesaretender.

Yield:6servings


TIPUseone lightlyoiledcustardcup foreach tomato insteadofapiepanorbakingdish,ifdesired.

RigatoniwithArtichokeSauceThisisanicepastasauceflavoredwithmarinatedartichokehearts.

1pound(455g)wholewheatrigatoni6ounces(170g)artichokehearts,drained¼cup(60ml)oliveoil¾teaspoonmincedgarlic2tablespoonschoppedfreshparsley3cups(720g)no-salt-addedcannedtomatoes,drainedandchoppedteaspoonredpepperflakes

¼cup(25g)gratedParmesancheese¼teaspoonblackpepper,freshground

Cookpastaaccordingtodirections.Meanwhile,sliceartichokesthinly.Inlargesaucepan, heat oil and sauté garlic 2 minutes. Add artichoke hearts, parsley,tomatoes, and pepper flakes. Cook 20 minutes, stirring occasionally. Drainrigatoni and place in serving dish. Top pasta with sauce and sprinkle withParmesancheeseandblackpepper.

Yield:6servings


WholeWheatPastawithPestoThisisaquickandeasypastamealwithfreshpesto.

1tablespoon(15ml)oliveoil1teaspoon(5ml)waterteaspoonsalt

½teaspoonmincedgarlic3tablespoonsmincedfreshbasil3tablespoonsmincedfreshparsley¼cup(25g)gratedParmesancheese2cups(210g)wholewheatpasta,cooked

Combineoil,water,salt,garlic,basil,parsley,andParmesancheeseincontainerofanelectricblender.Coverandprocessuntilsmoothpestoisformed.Combinepastaandpestomixtureinamediumbowlandtossgently.

Yield:4servings


BetterThanStoveTopThisdo-it-yourselfstuffingbeatstheboxedstuffbothontasteandnutrition.

½cup(80g)choppedonion¼cup(25g)slicedcelery¼cup(55g)unsaltedbutter,divided1tablespoonparsleyflakes½teaspoonblackpepper,freshground½teaspoonsage½teaspoonthyme1cup(235ml)low-sodiumchickenbroth2cups(230g)wholewheatbreadcrumbs

Inasaucepan,sautéonionandceleryin1tablespoonbutteruntiltender.Stirinremaining ingredients, except bread, and simmer for 5 minutes. Add bread,cover,turnoffheat,andallowtositfor8to10minutes.

Yield:4servings


SausageStuffingThis stuffing is a little different, with sausage and cheese providing a flavorboost.

1pound(455g)wholewheatbread,dayold½cup(120ml)skimmilk10ounces(280g)frozenspinach1pound(455g)breakfastsausage1cup(160g)dicedonion1cup(70g)slicedmushrooms1teaspooncrushedgarlic1tablespoonunsaltedbutter1cup(115g)shreddedMontereyJackcheese3eggyolks

Discardendsofbreadandtearremainingloafintopieces;placeinabowl.Pourjust enough milk over bread to cover; soak for 5 minutes. Strain out milk,squeezebreaddry,andsetaside.Cookspinachperdirectionsonpackage,cool,squeezedry, and set aside. In a skillet, fry sausage, crumbling as you cook it.Draingrease;setaside.Sautéonion,mushrooms,andgarlicinbutteruntilonionbecomestranslucent.Addspinachandsausagetoonionandgarlic,mixwell;setasidetocool.Combinebreadandspinachmixturewithcheese.Addeggyolks.Combineallingredientsintoa12×9×4-inch(30×23×10-cm)casseroledishcoated with nonstick vegetable oil spray. Bake covered in 350°F (180°C, gasmark4)ovenfor35to45minutesoruntilheatedthrough.

Yield:8servings


StuffingAlmosteveryonehasdifferentherbsandadditivestheylikeintheirstuffing.Feelfreetochangetheseasoningswithsuchingredientsasthymeandbasil.Youcanalso add other things like mushrooms or chopped turkey giblets if this issomethingyouwouldnormallydo.Thelongeryoulet thebreadcubesdryoutbeforemakingthestuffing,themorebrothyouwillneed.

1pound(455g)wholewheatbread,cubedorcrumbled2cups(475ml)low-sodiumchickenbroth1cup(160g)choppedonion½cup(50g)choppedcelery2teaspoonstarragon1teaspoonsage1teaspoonpoultryseasoning1½teaspoonsblackpepper

Combine all ingredients and toss lightly.Place in a 9×13-inch (23×33 cm)bakingdishcoatedwithnonstickvegetableoilspray.Bakeat350°F(180°C,gasmark4)untilheatedthrough,about30minutes.

Yield:12servings


CurriedRiceSaladThis spiced rice dish can be served either chilled orwarm. The spices give aMiddleEasternorIndiansortofflavor.

1cup(185g)rice,longcooking2cups(475ml)water2tablespoons(28g)unsaltedbutter½cup(80g)choppedonion½teaspoonmincedgarlic½teaspoonginger½teaspooncinnamon1bayleaf¼teaspoongroundcoriander¼teaspoongroundblackpepper¼teaspoonturmeric¼teaspoongroundcuminteaspooncayennepepper

¼cup(35g)goldenraisins¼cup(27g)sliveredalmonds,toasted½cup(82g)cookedchickpeas,drained½cup(75g)freshpeasordefrostedfrozenpeas

Placethericeinacolanderandrinseundercoldrunningwater.Placetherinsedrice in a large bowl and cover with 2 cups (475 ml) of water. Let soak 30minutes.Drainandreservethewaterforcooking.Inalargepot,heatthebutterovermedium-highheat.Addtheonionandcook,stirring,for3minutes.Addthegarlicandgingerandcook,stirring,for45seconds.Addthecinnamon,bayleaf,coriander, pepper, turmeric, cumin, and cayenne and cook, stirring, untilfragrant,about45seconds.Addthericeandcook,stirring,for2minutes.Addthe reserved soaking liquid and raisins andbring to aboil.Reduce theheat tolow,stir,cover,andsimmeruntilthewaterisabsorbedandthericeistender,20minutes.Removefromtheheatandletsitcoveredfor15minutes.Flufftherice

withaforkandtransfertoalargebowl.Combinewiththeremainingingredients.Removebayleaf.Servewarmorchilled.

Yield:4servings


MediterraneanRiceSaladThis isanotheroneof thosesalads that I’malwaysgladmakesa lotsoIhavesomeleftoverforlunchthenextday.

2½cups(550g)cooked,cooledbrownrice½cup(50g)choppedcelery½cup(75g)choppedgreenbellpepper¼cup(48g)choppedpimento¼cup(25g)choppedscallions

Dressing6ounces(170g)artichokehearts,undrainedandchopped1cup(225g)mayonnaise1teaspoonoregano

Mixingredientswell.Combinedressingingredients,pouroverricemixture,andstirtoblend.

Yield:6servings


Sicilian-StylePastaSaladThisisanItalianpastasaladwithadeepersetofflavorsthantheusualone.

12ounces(340g)wholewheatpastacup(80ml)oliveoil

½teaspoonfinelymincedgarlic1cup(160g)choppedonion1tablespoonchoppedfreshparsley1tablespoon(16g)no-salt-addedtomatopaste¼cup(60ml)water¼cup(60ml)drywhitewine1teaspoonbasil¼teaspoongroundrosemaryteaspoongroundmarjoramteaspoonblackpepperteaspoongroundthymeteaspoongroundoregano

½cup(75g)choppedgreenbellpepper½cup(75g)choppedredbellpepper6ounces(170g)blackolives

Cookpastaaccordingtopackagedirections.Inalargeskilletsimmeroil,garlic,onion,andparsleyuntiltender.Combinetomatopasteandwater.Addthetomatomixture, wine, and seasonings. Continue to simmer 5 to 7 minutes. Add bellpeppers.Simmeranadditional2minutesuntiltender.Pouroverpastaandblend.Garnishwithblackolives.Chillapproximately1to2hours.Servecold.

Yield:6servings


VegetableBulgurSaladThishealthysaladisfullofthegoodnessofwholewheatandvegetables.

1cup(70g)bulgur1cup(235ml)boilingwater½cup(65g)coarselychoppedcarrot½cup(80g)greenslicedonion½cup(75g)choppedgreenbellpepper¼cup(25g)slicedcelery¼cup(60ml)lemonjuicecup(80ml)oliveoil

½teaspoonpressedgarlic1½teaspoonsbasil½teaspoondrymustard½teaspoonblackpepper,freshground

Coverbulgurwithboilingwaterandletstand1hour.Cool;thenaddvegetables.Mixremainingingredientstomakedressing.Adddressing,cover,andletstand4hours.

Yield:4servings


WarmRiceSaladThisisagoodsidesalad,butIalsolikeitasamealinitself,withmaybealittleleftoverchickenaddedontop.

1tablespoonunsaltedbutter½cup(72g)almonds3cups(355ml)low-sodiumchickenbroth½cup(95g)brownrice½cup(100g)pearlbarley½cup(75g)raisins2tablespoonschoppedfreshparsley

Vinaigrette1tablespoon(15ml)redwinevinegar½teaspoonDijonmustardteaspoonblackpepper

4teaspoons(20ml)oliveoil

Inapiepan,microwavebutteruntilmelted.Stirinalmonds;microwaveonhighfor2minutesoruntilbrowned,stirringoften.Chopandsetaside.Ina1-quart(1L) casserole dish,microwave broth, rice, and barley on high for 8minutes oruntilboiling;stir.Coverandmicrowaveatmedium(50%)powerfor45minutesor until tender; stir in raisins. Let stand for 10minutes.Make the vinaigrette:Combine vinegar, mustard, and pepper; whisk in oil. Stir into casserole; addparsley.Moundontolettuce-linedplate;garnishwithalmonds.

Yield:4servings

Eachwith:203gwater;371calories(42%fromfat,12%fromprotein,46%fromcarb);12gprotein;19gtotal fat; 4g saturated fat; 11gmonounsaturated fat; 3gpolyunsaturated fat; 45g carb;7g fiber;14gsugar;246mgphosphorus;71mgcalcium;3mgiron;74mgsodium;563mgpotassium;254IUvitaminA;24mgvitaminE;3mgvitaminC;8mgcholesterol

WholeWheatPastaSaladThisisanupdatedversionofpastasalad,withmorefiberandgreattaste.

8ounces(225g)wholewheatpasta½cup(30g)finelychoppedfreshparsley¼cup(25g)choppedscallions¼cup(25g)halvedcherrytomatoes½cup(90g)dicedtomato,peeledandseeded¼cup(38g)choppedgreenbellpepper¼cup(60ml)lemonjuice¼cup(60ml)oliveoil½teaspoonblackpepper,freshground

Cookpastainboilingwateruntiltender.Drainandrinseundercoldwater.Drainthoroughly.Turnpastaintolargebowl.Stirinparsley,scallions,tomato,andbellpepper.Inseparatebowl,mixlemonjuice,oil,andblackpepper.Pouroverpastamixture,mixingwell.Coverandchill.Toserve,garnishwithlettuceleavesandtomatowedgesorlemonandlimeslicesifdesired.

Yield:4servings


BarleySaladThisisacoolandcrunchysalad.Serveitoverlettuceleaveswithgrilledmeatforasummertreat.

½cup(78g)cookedpearlbarley½cup(62g)waterchestnuts,drainedandsliced1cup(100g)choppedcelery¼cup(38g)choppedgreenbellpeppercup(58g)pimentos

¼cup(40g)choppedonion1cup(150g)cubedham1tablespoonItalianseasoningcup(67g)sugar

¼cup(60ml)oliveoil¼cup(60ml)redwinevinegar

Mix togetherbarley,water chestnuts, celery, bell pepper, pimentos, onion, andham.Coverandchill.Inascrew-topjar,combineremainingingredients.Coverandshakewell.Pouroversaladandstirtomixjustbeforeserving.

Yield:4servings


16SideDishesandSalads:VegetablesandFruits

Vegetables are a traditional side dish, and the good news is they’ll provide asignificantfiberboostrightoutof thegardenorfreezer.But thatdoesn’tmeantheyhave tobeboring.Thischapter containsanumberof recipes tohelpyoukeepthevegetableoptionsasfreshasthevegetablesthemselves.

Avocado-StuffedTomatoesThisisparticularlygoodasanappetizerorasasidedishforaMexicanmeal.

4tomatoes1avocado¼teaspoonlemonjuice½teaspoonchilipowder¼cup(38g)choppedgreenbellpepper1teaspoonparsley¼teaspooncoriander

Cut the topsoff tomatoesandscoopout insides.Save insidesforanotherdish.Mash avocado andmixwith the rest of the ingredients. Stuff into the tomatoshells.

Yield:4servings


BrusselsSproutswithTarragonMustardButter

I suppose this is a also a newsletter subscriber recipe, technically speaking. Itcame frommydaughter,who isa subscriber.She’salsoabrussels sprouts fanwhowisheswehadthemmoreoften,soshewentsearchingonlineforrecipes.Thisisavariationofoneshefound,andit’sawinner.

1pound(455g)brusselssprouts½cup(120ml)water4tablespoons(55g)unsaltedbutter2tablespoons(28ml)Dijonmustard1teaspoondriedtarragon¼teaspoonblackpepper

Cookthebrusselssproutsinthewaterinacoveredsaucepanjustuntilaknifetipinserted in the centermeets no resistance.Drain.Melt butter in a skillet overmediumheat.Whisk inmustard until smooth. Stir in the tarragon.Cook untilbubbly, about 30 seconds. Stir in brussels sprouts, stirring to coat evenly.Continuecookingjustuntilheatedthrough.Sprinklewithpepper.

Yield:4servings


CranberryYamBakeHere’sanicecombinationoftraditionalholidayflavors,butit’sgoodatanytimeoftheyear.

3cups(330g)slicedsweetpotatoes½cup(60g)wholewheatpastryflour½cup(115g)brownsugar½cup(40g)quick-cookingoats½teaspooncinnamoncup(75g)unsaltedbutter

2cups(200g)cranberries2tablespoons(26g)sugar

Peel sweet potatoes, slice, and cook until soft. Drain. Combine flour, brownsugar,oats,andcinnamon.Cutinbutteruntilcrumbly.Sprinklecranberrieswithsugar.Ina2-quart(2L)casseroledishcoatedwithnonstickvegetableoilspray,layer half the potatoes, half the cranberries, and half the crumbs. Repeat thelayers.Bakeat250°F(120°C,gasmark½)for35minutes.

Yield:8servings


CreamedCeleryandPeasHere’sanotherrecipewithadifferent-than-usualcombinationofingredients.

cup(78ml)water2cups(200g)slicedcelery10ounces(280g)frozenpeas½cup(115g)sourcream½teaspoonrosemaryteaspoongarlicpowder

¼cup(27g)sliveredalmonds

In a saucepan,bringwater toboil.Addcelery, cover, andcook for8minutes.Addpeas;returntoboil.Coverandcook3minutesmore.Drain.Combinesourcreamandspices;mixwell.Placevegetables inaservingbowl.Topwithsourcreammixture.Sprinklewithalmonds.

Yield:6servings


GreenBeanswithCaramelizedPearlOnionsThismakes a nice alternative to the usual green bean casserole. It’s easier tomakeandlowerinsodium,andthesweetflavorgoeswellwithmanydifferentmeals.

2pounds(910g)freshgreenbeans1pound(455g)pearlonionscup(75g)unsaltedbutter

½cup(115g)brownsugar

Arrange beans in a steamer basket over boiling water. Cover and steam 15minutes;setaside.Placeonionsinboilingwaterfor3minutes.Drainandrinsewithcoldwater.Cutoffrootendsofonionsandpeel.Arrangeonionsinsteamerbasket over boilingwater.Cover and steam5minutes. Set onions aside.Meltbutter in a heavy skillet over medium heat. Add sugar, and cook, stirringconstantly, until bubbly.Add onions; cook 3minutes, stirring constantly.Addbeansandcook,stirringconstantly,untilthoroughlyheated.

Yield:8servings


TIPIfyoudon’thaveasteamer,youcanboilthevegetables.

SesameGreenBeansThese beans are a perfect side dish. They taste great and are low in fat andcaloriesandhighinfiber.Whatmorecouldyouask?

1teaspoonsesameseeds1pound(455g)greenbeans,thawediffrozen½cup(120ml)low-sodiumchickenbroth2teaspoons(10ml)lemonjuice

Toast sesame seeds in a heavy nonstick skillet over medium heat, about 3minutes,shakingpanconstantlyuntilseedsarebrownedandhavepopped.Addgreenbeansandbroth.Coverskilletandcook7to8minutesoruntilgreenbeansaretenderandliquidisevaporated.Removefromheat.Stirinlemonjuicebeforeserving.

Yield:4servings


SpicyLimasThisrecipecomesfromanewslettersubscriber,whoprovidedoptionsforbakingorcooking in the slowcooker. It’sgreat as a stand-alonedish servingabout8peopleorserveoverbrownrice,wholegrainpasta,orvegetablepasta.

2cups(404g)driedlimabeans4cups(940ml)water2teaspoonsMrs.Dashextraspicy½teaspooncrushedgarlic1cup(160g)choppedonion½cup(75g)choppedgreenbellpepper2cups(480g)no-salt-addedcannedtomatoes1tablespoon(20g)honey1teaspoonbasil¼cupthyme

Cook dried lima beans according to package directions. Mix all ingredientsexceptlimabeanstogether.Carefullystirinlimabeans.Placein2-to4-quart(2to4L)coveredbakingdish.Coverandbakeat350°F(180°C,gasmark4)for1½hoursoruntilliquidisabsorbedandvegetablesaretender.Slow cooker option: Soak lima beans 6 to 8 hours in enough water to coversufficientlyanddrain.Cookbeansincoveredslowcookeronlowovernight(6to8hours)anddrain.Mixallotheringredientsintoslowcooker,cover,andcookonhigh for1houroruntil vegetables are tender.Carefully stir in limabeans.Cookonlowuntilliquidisabsorbed.

Yield:8servings


AsianEggplantAsianeggplantisusuallylongandthin,butwhatIhadanabundanceoffromthegardenwasthemoretraditionalAmericanroundones,sothat’swhatIusedforthisJapanese-flavoredrecipe.

1eggplant,peeledandcubed1tablespoon(15g)brownsugar3tablespoons(45ml)reduced-sodiumsoysauce1tablespoonginger1tablespoon(15ml)ricevinegar½teaspoonsesameoil½teaspoonmincedgarlic

Peel and cut eggplant into cubes of about½ inch (1 cm).Spray a skilletwithnonstick vegetable oil spray. Sauté eggplant in skillet until starting to becomesoftened.Mix together remaining ingredients.Stir intoeggplant.Cookandstiruntileggplantissoftandevenlycoatedwithsauce.

Yield:4servings


GrilledEggplantIfyouaregrillingalmostanykindofmeat,sprinkleitwithItalianseasoningandgrillthiseggplantatthesametimetoaccompanyit.

1eggplantcup(80ml)oliveoil

½teaspoongarlicpowder½teaspoonItalianseasoningteaspoonblackpepper

Peeltheeggplantandthencutinto¾-inch(2cm)slices.Combineoil,garlic,andItalianseasoning;stirwell.Brusheggplantsliceswithoilmixtureandsprinklewithpepper.Placeeggplantabout3 to4 inches(10cm)fromcoals.Grillovermediumcoals10minutesoruntiltender,turningandbastingoccasionally.

Yield:6servings


GrilledVegetableStacksServe these as a sidedishor add aportobellomushroomat thebottomof thestacktoturnthemintoavegetarianmaindish.

½teaspoonmincedgarlic¼cup(60ml)balsamicvinegar¼cup(60ml)oliveoil1teaspoonbasil4sliceseggplant1cup(180g)slicedtomato4slicesredonion1cup(113g)slicedzucchini4ounces(115g)Swisscheese

Combinegarlic,vinegar,oil,andbasil.Inalargeresealableplasticbagorbowl,pourmarinadeoverallvegetablesexcept tomato.Letsit forabout30minutes.Remove vegetables from marinade and grill for 10 to 15 minutes or untilbrownedand tender.Toassemblestacks, layereggplant, tomato,cheese,onionslices,andzucchini.Insertametalorwoodenskewerthroughthecenterofeachstackfromtoptobottom.Returntogrill forabout5minutesoruntilcheese ismelted.Carefullytransferstackstoservingplateandpulloutskewers.

Yield:4servings


HarvestVegetableCurryThis flavorful curry contains a variety of vegetables. Feel free to substitute,dependingonavailabilityandyourtaste.

1cup(130g)slicedcarrot2cups(280g)cubedbutternutsquash2cups(142g)broccoliflorets1cup(150g)redbellpepper,cutinstrips1cup(113g)zucchini,cutinwedges1cup(160g)redonion,quartered1cup(164g)cookedchickpeas,drained1tablespoon(15ml)oliveoil1tablespooncurrypowder2tablespoonsmincedgingerroot1teaspooncumin1teaspoonmincedgarlic¼teaspoonredpepperflakes¼cup(60ml)low-sodiumchickenbroth2tablespoons(30ml)lemonjuice3cups(660g)cookedbrownrice2tablespoonschoppedfreshcilantro

Steamcarrotandsquashfor5minutes.Addbroccoli,bellpepper,zucchini,andredonionandsteamfor5minutes.Addchickpeas;steamfor3to5minutesoruntil all vegetables are tender-crisp.Meanwhile, in a small saucepan, heat oilovermedium heat and cook curry powder, ginger-root, cumin, garlic, and redpepper flakes, stirring often, for 2 minutes. Add broth and lemon juice andsimmeruncoveredfor2minutes.Tossvegetableswithsauce.Serveoverhotriceorcouscous.Sprinklewithcilantro.

Yield:6servings

RoastedVegetablesThisisasimplebuttastywaytocookvegetables.

3potatoes,cubed3turnips,cubed1cup(130g)carrot,sliced1inch(2.5cm)long½cup(75g)greenbellpepper,cutinchunks½cup(75g)redbellpepper,cutinchunks4ounces(115g)mushrooms½teaspoononionpowder¼teaspoongarlicpowder½teaspoonthyme

Placevegetablesinasinglelayerinaroastingpan.Spraywithnonstickoliveoilspray. Sprinkle with spices. Roast at 350°F (180°C, gas mark 4) until done,about30minutes,turningonce.

Yield:6servings


PotatoandCarrotBakeLookingforadifferentsidedishforbeef?Insteadofboiledpotatoesandcarrots,trythis.

6potatoes,peeledandfinelygrated1cup(110g)peeled,finelygratedcarrot1cup(160g)finelychoppedonion3eggs,beaten6tablespoons(45g)wholewheatflour2tablespoonschoppedparsley½teaspoonblackpepper,freshground1teaspoonpaprika

Preheatovento375°F(190°C,gasmark5).Inalargebowl,blendpotato,carrot,andonion.Stirineggsuntilwellmixed.Stirinflour,parsley,andblackpepper.Pour into a 9 × 13-inch (23 × 33 cm) pan coatedwith nonstick vegetable oilspray,fillingtothetop(itwillshrink),andsprinklewithpaprika.Bake1houroruntilbrowned.

Yield:8servings


SpinachCasseroleThisissortofanonion-flavoredversionofcreamedspinach.It’sgoodwithsteakorchicken.

20ounces(560g)frozenspinach,cookedanddrained½packetonionsoupmix8ounces(225g)sourcream1teaspoonlemonjuice½cup(58g)shreddedCheddarcheese

Combine all ingredients except cheese in casserole dish coated with nonstickvegetableoilspray.Topwithcheese.Bakeat325°F(170°C,gasmark3)for20to30minutes.

Yield:4servings


ZucchiniCasseroleHere’sanotherusefortheexcesszucchinithatIseemtohavelateeachsummer.Thissidedishgoeswellwithchickenorfish.

3cups(339g)thinlyslicedzucchini1cup(160g)finelychoppedredonion2tablespoons(28ml)oliveoil4ounces(115g)choppedgreenchiles6tablespoons(45g)wholewheatflour¼cupchoppedfreshparsley¼teaspoonblackpepper3cups(450g)gratedMontereyJackcheese2eggs,lightlybeaten2cups(450g)cottagecheese1cup(100g)gratedParmesancheese

Sauté zucchini and onion in oil and place in large casserole dish. Coverwithchiles, flour, parsley, and pepper. SprinkleMonterey Jack cheese on top.Mixeggs and cottage cheese in bowl and spoon evenly over top of casserole.Sprinkle with Parmesan cheese. Bake at 350°F (180°C, gas mark 4) for 35minutes.

Yield:8servings


MixedVegetableCasseroleThiscreamyvegetablebakeisgoodwithfishorchicken.

10ounces(280g)frozenlimabeans10ounces(280g)frozenpeas10ounces(280g)frozengreenbeans½cup(80g)dicedonion1tablespoon(15ml)oliveoil½cup(115g)mayonnaise½cup(115g)sourcream¼cup(25g)gratedParmesancheese

Cookfrozenvegetablesaccordingtopackagedirections.Drainvegetables.Sautéonioninoiluntiltender.Stirinmayonnaiseandsourcream.Foldinvegetables.Putin2-quart(2L)casseroledishcoatedwithnonstickvegetableoilspray.TopwithParmesancheese.Cook20minutesat350°F(180°C,gasmark4).

Yield:6servings


SpinachArtichokeCasseroleThiscanbeusedasanappetizerspreadoncrackersorbreadorasasidedishwithameal.

1canartichokehearts30ounces(840g)frozenspinach,drainedandsqueezed8ounces(225g)fat-freecreamcheese,softened6tablespoons(90ml)skimmilk2tablespoons(28g)mayonnaise¼teaspoonblackpeppercup(33g)gratedParmesancheese

Spray 2-quart (2-L) ovenproof bowl with nonstick vegetable oil spray. Putartichokeheartsinbowlandthenspinach.Mixcreamcheese,milk,mayonnaise,and pepper. Pour over spinach and press spinach into the liquid. SprinkleParmesancheeseontopandbakeat375°F(190°C,gasmark5)for40minutes.

Yield:6servings


SummerSquashCasseroleHere’sagoodwaytouseupextrazucchinioryellowsquashfromthegarden.Itakewhateverleftoverendsofhomemadebreadthereare,grindthemintobreadcrumbs,andstoretheminthefreezerforjustthiskindofrecipe.

4zucchinioryellowsquash,sliced1cup(160g)slicedonion1tablespoonunsaltedbutter,melted¼cup(60g)sourcreamteaspoonpaprika

2tablespoonschoppedchives2cups(230g)wholewheatbreadcrumbs

Cook squash and onion until almost tender. Stir together butter, sour cream,paprika,andchives.Adddrainedsquash.Placein1½-quart(1.5L)bakingdishsprayedwithnonstickvegetableoilspray.Topwithbreadcrumbs.Bakeat350°F(180°C,gasmark4)for20minutes.

Yield:6servings


VegetableMedleyHere’sagoodwaytocomeupwithaveggiesidedishonthosedayswhenthegardendidn’tyieldenoughofanyonething.Feelfreetouseyourimagination(andrefrigeratorveggiedrawercontents)whendecidingwhatingredientstouse.

½pound(225g)greenbeans1cup(180g)choppedtomato1cup(113g)cubedzucchini¼teaspoongarlicpowder1teaspoonbasil

Wash,trim,andcookbeansuntilalmosttender.Drain.Returntopanwithotheringredientsandcooktodesireddoneness.

Yield:4servings


Twice-BakedSweetPotatoesSweet potatoes are almost always boiled. Take a tip from restaurants like theLoneStarSteakhouse and bake them instead.They are an excellent source ofvitaminsAandC.

4sweetpotatoes¼cup(60g)brownsugar1teaspooncinnamon2tablespoons(28g)unsaltedbutter

Scrubpotatoesandscoretheskinwithaknifetoallowthesteamtoescape.Bakeat375°F(190°C,gasmark5)untildone,about45minutes.Ormicrowaveuntiltender,about10minutes.Scoopoutcentersandmixwithremainingingredients.Place mixture in each potato skin. Bake at 350°F (180°C, gas mark 6) untilheatedthrough,about10to15minutes.

Yield:4servings


Two-ToneTwice-BakedPotatoesThis isoneof those ideas thatmakeyouwonderwhyyounever thoughtof itbefore.WehaditaspartofourChristmasdinner,andeveryonethoughtitwasagreatidea.

3bakingpotatoes3sweetpotatoescup(77g)sourcream

3tablespoons(45ml)skimmilk4tablespoonschives

Piercepotatoeswithafork.Bakeat400°F(200°C,gasmark6)untiltender,60to70minutes.Cutasliceoffthetopofeachbakingpotato.Scoopoutthepulp,leaving the skin intact. Place in a bowl and mix together with half the sourcream, milk, and chives. Repeat with the sweet potatoes. Place sweet potatomixture inoneendofeachpotato skinandbakingpotatomixture in theotherend.Bake at 350°F (180°C, gasmark 4) until heated through, about 10 to 15minutes.

Yield:6servings


Twice-BakedPotatoesWiththeadditionofgroundbeef,thesepotatoescanbecomeawholemeal.Themicrowavealsomakesitaquickmeal.

4mediumpotatoes8ounces(225g)groundbeef,extralean1cup(71g)finelychoppedbroccoliflorets1cup(235ml)water1cup(115g)shreddedCheddarcheese,divided½cup(115g)sourcream¼teaspoonblackpepper,freshground¼cup(25g)slicedscallions

Piercepotatoesalloverwitha fork.Place in themicrowaveandcook, turningonceortwice,until thepotatoesaresoft,about10minutes.Meanwhile,brownmeat in a large skillet overmedium-highheat, stirringoften, about 3minutes.Transfer to a large bowl. Increase heat to high, add broccoli andwater to theskillet,cover,andcookuntiltender,4to5minutes.Drainthebroccoli;addtothemeat.Carefullycutoffthetopthirdofthecookedpotatoes;reservethetopsforanotheruse.Scooptheinsidesoutintoamediumbowl.Placethepotatoshellsinasmallbakingdish.Add½cup(58g)Cheddarcheese,sourcream,andpeppertothepotatopulpandmashwithaforkorpotatomasher.Addscallionsandthepotato mixture to the broccoli and meat; stir to combine. Evenly divide thepotato mixture among the potato shells and top with the remaining Cheddarcheese.Microwaveonhighuntilthefillingishotandthecheeseismelted,2to4minutes.

Yield:4servings


GarlicFriedPotatoesThisisaniceflavorfulsidedishtousewithasimplegrilledpieceofmeat.

1pound(455g)redpotatoes,cubed1cup(235ml)low-sodiumchickenbroth1tablespoon(15ml)oliveoil¾teaspooncrushedgarlic

Washpotatoesandcutinto½-inch(1cm)cubes;donotpeel.Heatchickenbrothin a nonstick skillet just large enough to hold the potatoes in 1 layer. Addpotatoes,cover,andsimmer5minutes.Chickenbrothwillevaporate.Addoliveoilandgarlic.Tossfor5minutesovermediumheat.Addblackpeppertotaste.

Yield:4servings


SpicyOven-BakedFrenchFriesSouthwesternflavorsblendwithspicymustardforazippyalternative todeep-friedfries.Feelfreetoincreasethecayenne,redpepper,andchilipowderifyoulikethemspicier.Youwon’twanttolettheketchupbottlenearthetable!

3tablespoons(45ml)oliveoil2tablespoons(28ml)limejuice½teaspoonmincedgarlic½teaspoonredpepperflakes¼teaspooncayennepepper1teaspoonchilipowder2tablespoons(28ml)Dijonmustard½teaspoonblackpepper4potatoes,peeledandcutinto¼-inch-thick(0.5cm)fries

Preheattheovento400°F(200°C,gasmark6).Inalargebowl,stirtogethertheolive oil, lime juice, garlic, red pepper flakes, cayenne pepper, chili powder,mustard,andpepper.Addthepotatoslicesandstiruntilevenlycoated.Arrangefries in a single layer on a large baking sheet. Bake for 20 minutes in thepreheatedoven.Thenturnthefriesoverandcontinuetobakefor10to15moreminutes,untilcrispyandbrowned.

Yield:6servings


HomeFriedPotatoesThisisatraditionalbreakfastkindofdish,butitalsoworksjustaswellasasidedishatdinner.

4potatoes1cup(160g)choppedonion4tablespoons(55g)unsaltedbutter½teaspoonblackpepper,freshground

Boil potatoes until almost done through. Drain. Coarsely chop potatoes andonion.Meltbutterinaheavyskillet.Addpotatoesandonion.Grindpepperover.Fryuntilbrowned,turningfrequently.

Yield:4servings


PotatoDumplingsTrythesewithsauerbratenorjustplaingrilledporkchops.

4potatoes1egg,beaten3tablespoons(24g)cornstarch1cup(115g)wholewheatbreadcrumbs¼teaspoonblackpepper¼cup(31g)flour

Peelpotatoesandboil in saltedwateruntil soft.Drainandmashuntil smooth.Blendineggs,cornstarch,breadcrumbs,andpepper.Mixthoroughlyandshapeinto dumplings.Youmay need to add flour tomake dumplings hold together.Rolleachdumplinginflouranddropintorapidlyboilingwater.Coverandcookforabout15or20minutes.

Yield:6servings


PotatoandVegetableHashAddingvegetablesmakeshash-brownedpotatoesamorecompletesidedish,buttheyarestillgoodforbreakfastthiswaytoo.Dependingonthemeal,anumberofdifferentherbscouldbeadded.Wesprinklethemwithalittlegarlicpowderandbasiljustbeforeturning.

2potatoes,shredded½cup(80g)shreddedonion¼cup(38g)shreddedredbellpepper¼cup(38g)shreddedgreenbellpepper¼cup(28g)shreddedzucchinicup(60g)finelychoppedtomato

2tablespoons(28ml)oliveoil

Shredallvegetablesexcepttomato.Mixtogether.Heatoilinalargeskillet.Addvegetablesand spread toaneven layer.Cookuntil lightlybrowned.Turnoverandaddchoppedtomatoontop.Coverandcookuntiltender.Cutinwedgestoserve.

Yield:6servings


AvocadoandCrabmeatSaladThisisanotherofthose“fancy”saladsthataregoodwhenyouhaveguests.Butgo ahead and treat yourself even if there is no one but family. This makesenoughthatitcouldbeawholemealinitself.

1cup(230g)fat-freesourcream4tablespoons(64g)low-fatmayonnaise1teaspoonWorcestershiresauce1avocado1cupasparagus,cutin1-inch(2.5cm)pieces¼cup(25g)slicedblackolives1pound(455g)crabmeat1canartichokehearts,quartered

Combinesourcream,mayonnaise,andWorcestershiretomakesauce.Peelandcoarsely chop avocado.Combine asparagus, black olives, crabmeat, artichoke,andavocado.Poursauceoversaladandmix.

Yield:8servings


TIPServeonlettuceandgarnishwithcherrytomatoes.

BroccoliandTomatoSaladAsprettyasitistasty,thissaladisgreatwithapieceofgrilledmeatoraneggdishlikequiche.

1pound(455g)broccoli¼pound(115g)mushrooms¾cup(75g)olives,drained8ounces(225g)cherrytomatoes

Dressingcup(80ml)oliveoil

1tablespoon(15ml)whitewinevinegar1tablespoon(15ml)lemonjuice2tablespoonschoppedfreshparsley¼cup(25g)mincedscallions¼teaspoonmincedgarlic¼teaspoonblackpepper,freshground

Trimfloretsfrombroccoli,youshouldhaveabout1quart(1L).Reservestemsforanotheruse.Dropbroccolifloretsintoboilingwaterfor1minuteorjustuntiltheyturnbrightgreen;drain.Trimmushroomstemsto½inch(1cm).Combinebroccoli,mushrooms,olives,andcherrytomatoesinbowl.Measureoil,vinegar,lemon juice,parsley,scallions,garlic,andpepper intosmallbowl.Whiskuntilblended.Pourdressingovervegetablemixture.Turngently tocoatvegetables.Coverandrefrigerate3hoursormoreuntilreadytoserve.

Yield:4servings


TIPThisisacolorfulsaladtoserveinaglassbowl.

BroccoliCauliflowerSaladThissimplesaladisgoodwithgrilledmeatoranyofanumberofothermeals.

1pound(455g)broccoli,cutinflorets1pound(455g)cauliflower,cutinflorets1cup(160g)thinlyslicedredonion½cup(115g)mayonnaise¼cup(60ml)vinegar¼cup(50g)sugar¼cup(60ml)saladoil3tablespoons(45ml)mustard

Mixbroccoliandcauliflowerflorets.Addonionandcombineotheringredients.Pourovervegetables.Refrigerate2hoursbeforeserving.

Yield:6servings


CabbageFruitSaladThisisagreatdishforfallwhencabbageandapplesareinseason.Itfeaturesasweetcreamydressing.

2cups(140g)raw,shreddedcabbage1mediumapple,dicedandunpeeled1tablespoon(15ml)lemonjuice½cup(75g)raisins¼cup(60ml)pineapplejuice1½teaspoonslemonjuice1tablespoonsugar½cup(115g)sourcream

Preparecabbageandapple.Uselemonjuicetowetappletopreventdarkening.Tosscabbage,raisins,andapple.Mixfruitjuicesandsugar.Addsourcreamandstiruntilsmooth;addtosaladandchill.

Yield:4servings


CornSaladBecauseitisslightlysweetfromtheappleandverycrunchy,thissaladisgreatwithbarbecuedmeats.

1cup(150g)dicedgreenbellpepper1avocado,cubed1cup(150g)choppedapple2cups(328g)corn,cookedandcooled1teaspoonDijonmustard1tablespoon(15ml)redwinevinegar3tablespoons(45ml)oliveoil

Place pepper, avocado, apple, and corn in salad bowl. Stir to mix. Combineremainingingredientsandpouroversalad,tossinglightly.

Yield:4servings


TIPForaMexicansalad,omittheappleandaddateaspoonofgroundcumintothedressing.

DateAppleWaldorfSaladHere’sanotherfruity,sweetdessertorsalad.Thisis thekindof thingthatkidslove(andolderpeopletoo).

1orange2cups(300g)dicedunpeeledapple½cup(75g)dates,snipped½cup(50g)choppedcelerycup(40g)choppedwalnuts

¼cup(60g)mayonnaise1tablespoonsugar¾cup(56g)whippeddesserttopping(suchasCoolWhip),thawed

Peel orange; section over bowl to catch juices. Halve sections and reserve 1tablespoon juice. Inmedium bowl, combine apple, dates, celery,walnuts, andorange sections.Blend togethermayonnaise, sugar, and reserved orange juice.Foldinthewhippeddesserttopping;combinewithdatemixture.

Yield:6servings


FiestaSaladThis simple but flavorful main-dish salad is good for those warmer springevenings.

2tablespoons(28ml)oliveoil2tablespoons(28ml)limejuice1tablespoon(15ml)lemonjuice¼teaspoongarlicpowder½teaspooncumin¼teaspoonoregano1bonelesschickenbreast4cups(220g)romainelettuce16cherrytomatoes1avocado,peeledandsliced¼cup(27g)shreddedSwisscheese½cup(36g)crumbledtortillachips2tablespoons(30g)fat-freesourcream¼cup(65g)salsa

Combinefirst6 ingredients inaresealableplasticbag.Addchickenbreastandmarinateatleast2hours,turningoccasionally.Grillorsautéchickenbreastuntilnolongerpink.Cutinto½-inch-thick(1cm)slices.Dividelettucebetweentwoplates. Top with tomatoes, avocado, and chicken. Sprinkle with cheese andtortillachips.Combinesourcreamandsalsaandpouroversalad.

Yield:2servings


Grapefruit,Avocado,andSpinachSalad

Thisisagreatsalad.Iliketomakeadoublebatchofthedressingandusehalftomarinatebonelesschickenbreaststogrillasanaccompaniment.

1½pounds(680g)freshspinach3redgrapefruit2avocados¼cup(60ml)orangejuice2tablespoons(30ml)lemonjuice1teaspoonsugar2tablespoons(28ml)whitewinevinegar½cup(120ml)oliveoil

Removestemsfromspinach.Washspinachthoroughlyanddry.Tearleavesintobite-sizepieces.Wrapgentlyinpapertowelsandrefrigerateinplasticbagsuntilreadytotosssalad.Peelandsectiongrapefruit.Sliceavocadosintoquartersandthen cut each slice into 2-inch (5 cm) chunks.Combine remaining ingredientsfor dressing. At serving time, toss spinach with dressing. Add grapefruit andavocadosandgentlytossagain.Orarrangegrapefruitandavocadoslicesonbedof dressed spinach on individual serving plates. Pass additional dressing, ifdesired.

Yield:6servings


OrangeAvocadoSaladFreshandcitrusywithasesame/poppyseeddressing, thissaladwoulddressupanymeal.It’sparticularlygoodwithchickenorfish.

2tablespoons(40g)honey1tablespoonsesameseeds1teaspoonpoppyseeds2tablespoons(28ml)vegetableoil2tablespoons(28ml)cidervinegar¼teaspoonWorcestershiresauce¼teaspoononionpowder4cups(220g)lettuce,tornintobite-sizepieces2oranges,separatedintosections1avocado,diced

Combinefirst4ingredientsinblenderuntilwellblended.Withblenderrunning,addoil,vinegar,andWorcestershiresauceinaslow,steadystream.Blenduntilthickened.Tosslettuce,oranges,andavocado.Drizzlewithdressing.

Yield:4servings


SpinachandOrangeSectionSaladAgreatsalad,thiscouldeasilybemadeafullmealbyaddingsomechickenorshrimp.

1pound(455g)spinach,washed,trimmed,anddrained½pound(35g)slicedcleanedmushrooms5ounces(140g)waterchestnuts,drainedandrinsed4oranges,peeledandsectioned2tablespoons(28ml)orangejuice1tablespoon(15ml)soysauce¼teaspoondrymustardteaspoonblackpepper,freshground

Tear spinach into bite-size pieces.Tosswithmushrooms,water chestnuts, andorangesections.Combineremainingingredientsinajarwithatight-fittinglid.Shakewell.Beforeserving,pouroverspinachmixture;tosslightly.

Yield:8servings


SpinachSaladThis is an easy salad with lots of flavor from an unusual combination ofingredients.Andthat’snoteventomentionthefactthatitcontainsalmosthalfyourdailytargetoffiber.

¼cup(60ml)lemonjuice1teaspoonsugar½teaspoonmincedgarlic¼teaspoonblackpepper4cups(120g)freshspinach,cleanedandtorn½cup(50g)choppedscallions1avocado,cubed14ounces(397g)artichokehearts,drainedandhalved

Combinefirst4ingredientstomakedressing.Tosswithremainingingredients.

Yield:4servings


IslandSlaw

2cups(140g)shreddedcabbage½cup(55g)shreddedcarrot½cup(36g)shreddedbroccoli¼cup(50g)sugar3tablespoons(45ml)whitewinevinegar2tablespoons(28ml)oliveoil1teaspoonvanillaextract1teaspoonblackpepper¼teaspoongroundgingerteaspooncayennepepper

Mixvegetables ina largebowl.Combine remaining ingredients; stiruntilwellblended.Justbeforeserving,pourovercabbagemixture;tossgently.

Yield:4servings


MexicanColeSlaw

½cup(35g)shreddedredcabbage¼teaspooncumin1cup(70g)shreddedgreencabbage¼cup(28g)pared,gratedcarrot¼teaspoonblackpepper,freshground¼cup(60g)plainfat-freeyogurt2tablespoons(28ml)limejuice

Combineallingredientsinamediummixingbowl.Serveatonceorrefrigerateandservecold.

Yield:3servings


MoldedVegetableSaladThismoldedsaladisanotherofthosetraditionalfamilyrecipes.ThisoneisseenmostoftenatEaster,alongwithham,turkey,andpotatosalad.

6ounces(170g)lemongelatin2cups(475ml)boilingwater2¼cups(535ml)coldwater,divided1tablespoonunflavoredgelatin1cup(180g)choppedtomato½cup(75g)choppedgreenbellpepper½cup(80g)choppedonion½cup(60g)slicedcucumber½cup(65g)slicedcarrot1cup(70g)shreddedcabbage¼cup(60ml)cidervinegar

Preparelemongelatinaccordingtopackagedirectionsusing2cupseachboilingandcoldwater.Dissolve1tablespoonunflavoredgelatinin¼cup(60ml)coldwater.Let stand5minutes.Add this to the lemongelatinmixture.Refrigerateuntilconsistencyofunbeateneggwhitesorsoftcustard.Combinetheremainingingredients. Stir into chilled gelatin and pour into a 7-cupwell-oiledmold orbowl.Chillatleast8hoursinrefrigeratoruntilfirm.

Yield:8servings


ItalianPastaSaladHere’s a quick and zesty salad with the flavor of Italy. We like this withbarbecuedchicken.

1pound(455g)tricoloredpasta½cup(50g)choppedblackolives½cup(90g)choppedroastedredpepper½cup(150g)choppedartichokehearts1cup(71g)broccoli4ounces(120ml)Italiandressing

Cook pasta according to package directions. Add other ingredients and saladdressingtocookedpastawhileit’sstillwarm.Refrigerate.

Yield:6servings


TIPForamoreflavorfulpasta,prepareit1daybeforeyouplantoeatitsotheflavorshavetimetodevelop.

ItalianSaladTrythissaladwithyournextItalianmeal.Oraddsometunaorsalamiandmakeitameal.

2cups(110g)romainelettuce,tornintobite-sizepieces2cups(110g)iceberglettuce,tornintobite-sizepieces1cup(160g)redonion,separatedintorings1canartichokehearts,drainedandseparated1cup(71g)broccoliflorets1cup(150g)shreddedmozzarellacheese½cup(120ml)Italiandressing

Tossallingredientstogether.

Yield:4servings

Eachwith:191gwater;227calories(57%fromfat,16%fromprotein,26%fromcarb);10gprotein;15gtotalfat;5gsaturatedfat;4gmonounsaturatedfat;4gpolyunsaturatedfat;16gcarb;4gfiber;6gsugar;176mgphosphorus;188mgcalcium;1mgiron;706mgsodium;419mgpotassium;2,375IUvitaminA;49mgvitaminE;29mgvitaminC;22mgcholesterol

FourBeanSaladIfthreebeansaladisgood,whynotgoitonebetter?

10ounces(280g)greenbeans10ounces(280g)yellowbeans2cups(320g)chickpeas2cups(200g)kidneybeans½cup(75g)choppedgreenbellpepper½cup(80g)choppedonion1cup(200g)sugar1cup(235ml)cidervinegar¾cup(180ml)vegetableoil½teaspoonblackpepper

Ifbeansarefrozen,cookuntilcrisp-tender; ifcanned,drain.Combinewiththebell pepper and onion; set aside. Combine remaining ingredients; pour overvegetables, mixing well. Cover and marinate in the refrigerator for 24 hours,stirringoccasionally.

Yield:8servings


TIPThiswillkeepforuptoaweekintherefrigerator.

MarinatedCauliflowerSaladYes, it says cauliflower salad, but this dish also gets a nice fiber boost fromtomatoes,carrots,andartichokes.

2cups(200g)cauliflower,cutintoflorets1cup(300g)artichokehearts,drainedandquartered12cherrytomatoes,halved½cup(65g)thinlyslicedcarrot½cup(80g)redonion,peeled,sliced,andseparatedintorings1cup(130g)frozenpeas,thawedanddrained2tablespoons(16g)sesameseeds,toasted½cup(120ml)Italiandressing

Combinevegetablesandsesameseedsinlargecontainer.Stirindressing.Coverandrefrigerateseveralhours.

Yield:6servings


MarinatedZucchiniSaladThisisanicesummersaladthatcanhelptouseupthoseextrazucchiniwhenthegardenisproducingmorethanyoucaneat.

2cups(220g)thinlyslicedzucchini½cup(35g)thinlyslicedmushrooms1cup(300g)artichokehearts,drainedandsliced1canbambooshoots,drained½cup(120ml)Italiandressing

Mixallbutdressingtogetherinalargebowl.Pourdressingoveringredientsandstirtomix.Marinateseveralhoursorovernight.

Yield:4servings


MarinatedVegetableSaladThis isagreatsaladwith justapieceofmeatoras themaindishwitha littlechickenorseafoodadded.

½cup(120ml)oliveoil¼cup(60ml)redwinevinegar1tablespoon(15ml)lightcornsyrup1teaspoondriedbasil½teaspoonblackpepper½cup(35g)slicedmushrooms¾pound(340g)freshasparagus,slightlycookedandcutinto2-inch(5cm)pieces1cup(164g)cookedchickpeas,drained¼cup(25g)slicedblackolives¼cup(25g)slicedgreenolives10ounces(280g)artichokehearts,cooked1cup(160g)thinlyslicedredonion

Combine first 5 ingredients. Add to all vegetables in nonaluminum bowl.Marinateatleast1hourorovernight.Drainandserveonlettuceleaves.

Yield:4servings


Raspberry-CranberryMoldPineapple and cranberry in a raspberry base… this recipe has almost allmyfavoritefruits.

6ounces(170g)raspberrygelatin2cups(310g)crushedpineapplewithsyrup,drained16ounces(455g)wholeberrycranberrysauce,undrained1cup(120g)halvedwalnuts

Dissolvegelatinin4cups(950ml)boilingwater;adddrainedpineappleandtheundrained cranberry sauce; mix well. Chill until partially set and then addwalnutsandpourinto9×13-inch(23×33cm)dishormold.Chilluntilset.

Yield:10servings


OvernightLayeredFruitSaladThismakesagreatpresentation ifyou layer it inaglass triflebowl.Butmoreimportantly,ittastesgood.

2cups(110g)shreddediceberglettuce2GoldenDeliciousapples2oranges2cups(300g)seedlessgreengrapescup(75g)mayonnaisecup(77g)sourcream

1cup(115g)shreddedCheddarcheese

Spreadlettuceonbottomof2-quart(2L)servingdish.Coreandquarterapples;slicethinlyandlayeroverlettuce.Peelandsectionoranges;squeezeateaspoonorsooforangejuiceontotheapples.Arrangesectionedorangeontopofappleslices.Layergrapes.Combinemayonnaiseandsourcreaminsmallbowl;spreadovergrapes.Sprinkle shreddedcheeseover all.Coverdish tightlywithplasticwrap.Refrigerateovernight.

Yield:6servings


17SideDishesandSalads:Combinations

Ourchapterofcombinationsidedishescontainsawiderangeofrecipes.Fromstuffedpepperstopastaandveggiedishestocasseroles,salads,andmolds,youaresuretofindsomethingherewhenyouarelookingforsomethingjustalittledifferentforyourmeal.

RiceandBeansThis isaneasystovetoppreparation fora tasty riceandbeandish.Use itasasidedishormakeitawholemeal.

1cup(190g)brownrice2cups(475ml)water1cup(160g)choppedonion1tablespoon(15ml)oliveoil½teaspooncrushedgarlic1cup(180g)dicedtomato1cup(113g)choppedzucchini½teaspoonoregano2cups(200g)cookedkidneybeans,drained(canbepinkorred)1cup(115g)shreddedCheddarcheese

Inmediumsaucepan,combinericeandwater.Bringtoaboil;reduceheat,cover,andsimmer35minutes.Sautéonioninoilinalargesaucepanuntiltender.Stirinremainingingredientsexceptcheese.Heattoboiling,reduceheat,andsimmeruntil vegetables are tender. Stir in rice and heat through. Serve with cheesesprinkledovertop.

Yield:4servings


MoroccanCouscousThisisadelicioussidedishwithaMiddleEasternflavor.Serveitwithgrilledchickenforagreatmeal.

1cup(160g)choppedonion1cup(130g)slicedcarrot1cup(100g)slicedcelery1cup(70g)slicedmushrooms½cup(60g)choppedwalnuts5tablespoons(75ml)oliveoil,divided2cups(328g)cookedchickpeas,drained8ounces(225g)no-salt-addedtomatosauce½cup(75g)raisins2teaspoonscurrypowder¼teaspooncayennepepper1teaspoonpaprika1½cups(355ml)water1cup(175g)couscous

To make the vegetable mixture, in a large pan, brown onion, carrot, celery,mushrooms, and walnuts in 3 tablespoons olive oil. Add next 6 ingredients,bringtoboil,cover,andsimmerfor40minutes.Tomakethecouscous,boilthewaterwiththeremainingoliveoil.Pourovercouscous,stir,cover,andletstandfor 5 minutes or until water is absorbed. Serve vegetables over steamingcouscous.

Yield:4servings

Eachwith:335gwater;676calories(37%fromfat,11%fromprotein,53%fromcarb);18gprotein;28gtotalfat;3gsaturatedfat;15gmonounsaturatedfat;8gpolyunsaturatedfat;92gcarb;13gfiber;19gsugar; 351mg phosphorus; 116mg calcium; 4mg iron; 421mg sodium; 1040mg potassium; 6085 IUvitaminA;0mgvitaminE;19mgvitaminC;0mgcholesterol

Barley-StuffedGreenPeppersYoucaneitherusetheseasasidedishwithasimplepieceofmeatormakethemafullmealbyaddingsomegroundbeeforturkeytothemixture.

1tablespoon(15ml)oliveoil2cups(140g)choppedmushrooms1cup(160g)choppedonion1½cups(235g)cookedpearlbarley2tablespoonschoppedfreshparsley¼teaspoonthyme¼teaspoonblackpepper1cup(115g)shreddedMontereyJackcheese4greenbellpeppers1cup(245g)no-salt-addedtomatosauce

Preheatovento350°F(180°C,gasmark4).Heattheoilinalargeskillet.Addmushroomsandonionandcook,stirringuntil theonionisbrowned.Stir inthebarley,parsley,thyme,andpepper.Stirinthecheese;setaside.Cutoffthetopsofthepeppers;removeanddiscardtheseeds.Spoon¼ofthemixtureintoeachpepper. Stand the peppers upright in a baking dish just large enough toaccommodatethem.Pour thesauceover thepeppers.Bake30minutesoruntilthepeppersaretender.

Yield:4servings


TIPVarytheflavorbyaddingotherspicesorusingspaghettisauce.

BarleywithMushroomsBarleyby itself canbeprettyplain, butmushroomsandothervegetablesgivethisdishagreatflavorboost.

1tablespoon(15ml)oliveoil½cup(80g)choppedonion½cup(65g)finelychoppedcarrot½cup(75g)choppedredbellpepper½teaspoonfinelymincedgarlic½pound(225g)coarselyslicedmushrooms1cup(200g)pearlbarley1¾cups(410ml)low-sodiumbeefbroth,divided2tablespoonsmincedfreshparsley3tablespoonsmincedfreshdill2tablespoons(30ml)freshlemonjuice

Ina10-inch (25cm)sautépan,heatoilovermediumheat.Addonion,carrot,pepper, andgarlic. Sauté for 3minutes.Addmushrooms; sauté and toss for 3minutes. Add barley and continue cooking until lightly browned, about 5minutes.Add1cup(235ml)ofbroth;coverandsimmerovermedium-lowheatfor15minutes.Addtheremainingbrothandcontinuesimmeringuntiltheliquidisabsorbed,about10minuteslonger,stirringnowandthen.Stirintheparsley,dill,andlemonjuice.

Yield:4servings


ChickpeaandVegetableCasseroleThissimplecasseroleofchickpeasandveggiesisgoodwithanymeat.

8ounces(225g)driedchickpeas½cup(65g)dicedcarrot½cup(50g)dicedscallions1cup(180g)dicedtomato¼cup(38g)dicedgreenbellpepper½tablespoonvegetableseasoning½tablespoonpaprika1cup(115g)shreddedCheddarcheese

Soakbeansovernightwith three timesasmuchwater.Thenextmorning rinsethebeans,place inapotwith twiceasmuchwater,cover,andbring toaboil.Reducetosimmerandsimmerforabout35minutes.Dicecarrotintochunksandsteam for 15 minutes. Dice other vegetables and mix with chickpeas andseasonings. Place in well-buttered casserole dish, cover, and bake at 325°F(170°C,gasmark3)for35minutes.After25minutes,putalayerofcheeseontop.

Yield:6servings


StuffedOrangesThis is a great side dish to have with pork. I can see it for something likeThanksgivingdinner,maybewithafewof therequiredminimarshmallowsontop.

6yams4oranges½cup(112g)unsaltedbutter,melted½cup(115g)brownsugar¼teaspoonnutmeg¼teaspooncinnamon½cup(75g)raisins1ounce(28ml)GrandMarnier½cup(55g)choppedpecans

Bakeyamsat350°F(180°C,gasmark4)untiltender.Cutorangesinhalf,scoopoutpulp,andchophalfofit.Peelyams,putinmixingbowlwithchoppedorangepulp,meltedbutter, sugar,nutmeg,cinnamon, raisins,andGrandMarnier.Mixwellandstufforangehalves.Sprinkletopwithpecans.Bakeina350°F(180°C,gasmark4)ovenfor20minutes.

Yield:8servings


TwoBeanandRiceSaladThismakes a lot of salad, but itwill keepwell in the refrigerator for up to aweek.

3cups(495g)cooked,chilledrice2cups(342g)cookedpintobeans,rinsedanddrained2cups(344g)cookedblackbeans,rinsedanddrained10ounces(280g)frozenpeas,thawed1cup(100g)slicedcelery1cup(160g)choppedredonion8ounces(225g)choppedgreenchiles,drained¼cupchoppedfreshcilantrocup(78ml)whitewinevinegar

¼cup(60ml)oliveoil2tablespoons(30ml)water½teaspoongarlicpowder½teaspoonblackpepper

Ina2½-quart(2.5L)coveredcontainer,combinecookedrice,pintobeans,blackbeans, peas, celery, onion, chiles, and cilantro. In screw-top jar, combineremaining ingredients. Cover and shake well to mix. Add dressing to ricemixture;tossgentlytomix.Coverandchillseveralhours.

Yield:10servings


WildRiceandBarleySaladWelikethisasasidedishwithgrilledchicken.Serveitoverlettuce.

1¾cups(410ml)low-sodiumchickenbroth½cup(85g)brownandwildricemix½cup(100g)pearlbarley¾cup(123g)cookedchickpeascup(50g)goldenraisins

¼cup(25g)slicedscallions2tablespoons(28ml)redwinevinegar1½teaspoons(8ml)oliveoil1teaspoonDijonmustard¼teaspoonblackpepper2tablespoonschoppedfreshbasil2tablespoons(18g)sliveredalmonds,toasted

Combinefirst3ingredientsinamediumsaucepan;bringtoaboil.Cover,reduceheat,andsimmer40minutesoruntilliquidisabsorbed.Removefromheatandlet stand, covered, 5 minutes. Spoon rice mixture into a medium bowl. Addchickpeas, raisins, and scallions.Combine vinegar and next 3 ingredients in asmallbowl;stirwithawhisk.Pouroverricemixture; tosswell.Cover;chill2hours.Stirinbasilandalmondsbeforeserving.

Yield:8servings


TabboulehTabbouleh is aMiddle Eastern salad of bulgur wheat. The chickpeas are nottraditional,buttheyaddanicetouchofflavorandupthefibercontent.

4cups(950ml)water,boiling1½cups(210g)bulgur¾cup(123g)cookedchickpeas1½cups(90g)mincedfreshparsley¾cup(72g)freshmint¼cup(25g)choppedscallions1cup(180g)choppedtomato½cup(120ml)lemonjuice¼cup(60ml)oliveoil½teaspoonblackpepper,totaste

Pourboilingwateroverbulgur.Letstandcoveredabout2hoursuntillightandfluffy.Removeexcesswaterbyshakinginastrainerandsqueezingwithhands.Combine cooked, squeezed bulgur, cooked beans, parsley, and mint (if freshmint is not available, substitute more fresh parsley). Add scallions, tomato,lemonjuice,oliveoil,andpepper.Chillforatleast1hour.Thismaybeusedasalightmealorassalad.

Yield:6servings


PastaandBeanSaladThis is another salad that couldbe a fullmeal if youwant.A simpledressingbringsouttheflavorofthevegetables.

3tablespoons(45ml)vinegar¼cup(60ml)lightcornsyrup¼cup(60ml)oliveoil10ounces(280g)frozengreenbeans1cup(100g)choppedcelery1cup(150g)choppedgreenbellpepper1cup(160g)thinlyslicedredonion1cup(182g)cookednavybeans2cups(280g)cookedwholewheatpasta

Inmedium saucepan, stir together vinegar and corn syrup. Bring to full boil,removefromheat,andcool.Addoil.Cookfrozenbeansaccordingtodirections.Drain and cool. In large bowl, mix vegetables, navy beans, and pasta. Pourvinegar and oil mixture over vegetables. Refrigerate 24 hours, stirringoccasionally.

Yield:6servings


BeanandArtichokeSaladThis is a tastyvariationon threebean salad.Serve it over lettuceor as a sidedish.

½cup(50g)greenbeans,cooked½cup(50g)yellowbeans,cooked½cup(50g)cookedkidneybeans1jar(6ounces)artichokehearts¼cup(48g)choppedpimento¼cup(60ml)Italiandressing

Cook and drain beans.Chop artichoke hearts. Save the juice.Combine beans,hearts, and pimento. Add dressing to the juice of the hearts and pour overmixture.Refrigerateatleast2hoursorovernight.

Yield:4servings


Black-EyedPeaSaladThisisagreat-tastingsaladwithMediterraneanflavor.Youcouldmakeawholemealofitbyincreasingtheportionandaddingalittlecookedchicken.

2cups(344g)cookedblack-eyedpeas,drained¼cup(40g)choppedredonion¼cup(38g)choppedgreenbellpepper3ounces(85g)fetacheese½cup(55g)sun-driedtomatoes,oilpacked¼cup(60ml)balsamicvinegar1tablespoon(15ml)Dijonmustard1tablespoon(20g)honey

Inamediumbowl,mixthepeas,onion,bellpepper,andfeta.Inaseparatebowl,combine thesun-dried tomatoes,vinegar,mustard,andhoney.Drizzleover thesaladandgentlytosstocoat.Refrigerate1hourbeforeserving.

Yield:4servings


Black-EyedPeaandRiceSaladThisnicesidesaladofriceandblack-eyedpeasistheperfectaccompanimenttomeatgrilledwithCaribbeanspices.

3cups(660g)cookedbrownrice1½cups(258g)cookedblack-eyedpeas1tablespoon(15ml)Dijonmustard½teaspoonblackpepper,freshground¼cup(60ml)redwinevinegar¼cup(60ml)oliveoil½cup(80g)slicedredonion½teaspoonmincedgarlic½cup(55g)gratedcarrot¼cupchoppedfreshparsley

Cookthericeandthepeasinadvance.Whiskthemustard,pepper,andvinegaruntildissolved.Drizzleintheoilwhilewhisking.Tosstheblack-eyedpeasandthericewiththevinaigrette.Mixintheonion,garlic,carrot,andparsley.ServeoverromaineorBostonlettuce.

Yield:8servings


TIPThiscanbepreparedadayaheadandstoredintherefrigerator.Allowittocometoroomtemperaturebeforeserving.

ChickpeaSaladThis is a nice combination of salad ingredients that is set off by a freshhomemadedressing.Serveitoverlettuceleaves.

2cups(328g)cookedchickpeas1cup(150g)greenbellpepper,cutinstrips¼cup(40g)choppedonion1cup(180g)tomato,cutinthinwedgesor12cherrytomatoes2tablespoonschoppedfreshparsley

Dressing1tablespoon(15ml)lemonjuice2tablespoons(28ml)oliveoil3tablespoons(45ml)waterteaspooncayennepepper

¼cup(60ml)ricevinegar2teaspoonsfreshbasil½teaspoondrymustard

Place chickpeas in a nonmetal bowl.Combine dressing ingredients, pour overchickpeas, and marinate in the refrigerator for an hour or two. Add rest ofingredients,tosswell,andserve.

Yield:4servings


Broccoli,NavyBean,andCashewSalad

Eitherasamaindishorsidesalad, thiswill fillyouupaswellassatisfyyourtastebuds.

1cup(71g)broccoli½cup(91g)cookednavybeans½cup(120ml)Italiandressing4cups(220g)iceberglettuce¼cup(35g)cashews¼cup(60g)plainfat-freeyogurt

Steam broccoli until tender but still crunchy and combine with navy beans.MarinadeinItaliandressing;chillovernight.Washanddrylettuceandtearintobite-sizepieces.Drainbeansandbroccoli;addthemtolettuce.Addcashewsandyogurtjustbeforeserving.

Yield:4servings


ConfettiSaladColorful,tasty,andgoodforyou—whatmorecouldyouask?Thismakesalotofsalad, soyoumightwant tocut theamount inhalf,which is easier ifyouusefrozenvegetables.

1cup(150g)peas1cup(164g)whitecorn2cups(328g)chickpeas4ounces(115g)pimento,cutinstrips1cup(150g)greenbellpepper,cutinstrips1cup(100g)greenbeans1cup(130g)slicedcarrot1cup(100g)slicedcelery¼cup(25g)slicedscallions½teaspoonblackpepper,freshground1teaspoonceleryseed

Dressing¾cup(180ml)vinegar1cup(200g)sugar½cup(120ml)oliveoil

Drain liquid from any canned vegetables. Layer vegetables in bowl. Sprinklewithpepperandceleryseed.Tomakethedressing,heatvinegarandsugaruntilsugardissolves.Addoil.Coolslightly,pourovervegetables.Stirgently.Covertightly.Marinateatleastadaybeforeserving.

Yield:15servings


MarinatedBeanandCornSaladThisMexican-flavoredsaladrecipemakesabigbatch,but itkeepswell in therefrigerator.Ilikeitjustasisforaquicklunchtotaketowork.

1cup(100g)cookedkidneybeans1cup(171g)cookedpintobeans1cup(164g)cookedchickpeas1cup(172g)cookedblackbeans10ounces(280g)frozencorn,thawed½cup(80g)choppedonion¼cupchoppedfreshparsley½cup(50g)thinlyslicedcelerycup(80ml)oliveoil

¼cup(60ml)redwinevinegar½teaspoonmincedgarlic¼teaspoonchilipowder¼teaspooncumin¼teaspoonredpepperflakes

Drainbeans;putintolargebowl.Addcorn,onion,andparsley;tosstomix.Mixremaining ingredients in smallbowl.Pouroverbeanandcornmixture; toss tocoat.Refrigeratecoveredovernight.Tasteandadjustseasonings.Serveatroomtemperature.

Yield:8servings


MarinatedVegetableSaladI really likemarinatedvegetables,especially in thesummerwhenyoucan justaddthemtosomelettucetomakearefreshingandfillingsalad.

½cup(56g)slicedzucchini½cup(56g)slicedyellowsquash½cup(36g)broccoliflorets½cup(50g)cauliflowerflorets¼cup(33g)slicedcarrot¼cup(40g)thinlyslicedredonion15cherrytomatoes,halved4ounces(115g)mushrooms,sliced

Marinade1cup(235ml)oliveoil½cup(120ml)redwinevinegar¼cup(60ml)lemonjuice1teaspoonoregano1teaspoondrymustard1teaspoonmincedonion½teaspoonpressedgarlic

Mix vegetables in a bowl. Combine marinade ingredients and pour overvegetables.Refrigerateforseveralhoursorovernight.

Yield:8servings


MexicanBeanandCornSaladAlthoughafairlysimplesalad,it’sfullofflavorandloadedwithfiber,providing13grams.

1cup(164g)cookedcorn1½cups(150g)cookedkidneybeans2cups(110g)shreddedlettuce¼cup(25g)slicedblackolives2tablespoons(18g)choppedgreenchiles½cup(60g)shreddedMontereyJackcheese½tablespoontomatopaste2tablespoons(28ml)cidervinegar6tablespoons(90ml)oliveoil½teaspoonchilipowder

Combinefirst6ingredients.Mixremainingingredientsthoroughly;addtosaladandtoss.

Yield:6servings


Pasta,WhiteBean,andTunaSaladThistastymaindishsaladhastwo-thirdsofyourdailyfiberrequirementsinonehelping.

Vegetables1canartichokehearts6ounces(170g)greenbeans,blanchedanddrained½pound(225g)beets,cookedorcanned,drained,andsliced1½cups(270g)tomato,slicedinwedges

PastaMixture½pound(225g)wholewheatpasta,cooked,rinsed,anddrained2cups(200g)cookedwhitebeans,drained1cantuna,drained

Vinaigrette¼cup(60ml)oliveoil½cup(120ml)freshlemonjuice½teaspoongarlic,peeledandminced1teaspoondriedbasil½teaspoonblackpepper

Whisk all vinaigrette ingredients together. Using half the vinaigrette mixture,marinatethevegetablesforat least1hourbeforeserving.Stir togetherdrainedpasta,beans,andtunaandmix.Immediatelybeforeserving,tossvegetablesandpastamixturewiththeremainingvinaigrette.

Yield:5servings


PintoBeanandWildRiceSaladThissaladoffersavarietyofoptionsonthebasicrecipe.Feelfreetosubstituteothergreens likeendiveor radicchio,brownrice for thewild,andotherbeansforthepintos.Itwillstillbehealthyanddelicious.

¾cup(145g)driedpintobeans1½cups(83g)lettuce1½cups(247g)cookedwildrice½cup(120ml)oliveoil3tablespoons(45ml)redwinevinegar2tablespoonschoppedfreshchives½teaspoonmincedgarlic¼teaspoonblackpepper

Soak thebeansovernight inwater tocover.Drain thebeans, rinse themundercold running water, and place them in a saucepan with fresh water to cover.Bringtoaboiloverhighheatandthenreducetheheatandsimmerseveralhoursuntilthebeansaresoftandtheskinsbegintosplit.Addwaterwhennecessarytokeepthebeansfromdryingandstiroccasionallytopreventthemfromburningand sticking.Remove from the heat, drain, and allow to cool. In a bowl, tosstogetherthelettuce,beans,andrice.Coverandchillintherefrigeratoratleast30minutes.Inablender,combinetheoil,vinegar,chives,garlic,andpepper.Blenduntilthechivesandgarlicarefinelypureed.Pourthedressingoverthesaladjustbeforeserving.

Yield:6servings


TIPYoumayusecannedbeans thathavebeenrinsedanddrained inplaceofthecookeddriedbeans.

SpinachandBlack-EyedPeaSaladThisisatastysaladofmarinatedblack-eyedpeasoverspinach.

½pound(225g)black-eyedpeas1cup(160g)choppedonion½teaspoonmincedgarlic4cups(950ml)water14ounces(400g)artichokehearts1tablespoon(15ml)Dijonmustard1tablespoon(15ml)Worcestershiresauce½pound(225g)spinachleaves4slicesbacon,cookedandcrumbled

Sortandwashpeas;place inaDutchovenwithnext3 ingredients.Bring toaboil; reduceheatandsimmer40minutesoruntilpeasare tender.Drain.Keeppeaswarm.Drain artichoke hearts, reservingmarinade. Chop artichoke heartsand add to black-eyed peas. Combine reserved marinade, mustard, andWorcestershire; pour over peas and toss gently. Arrange spinach leaves onindividualsaladplates;spoonsaladontospinach.Sprinklewithcrumbledbaconandservewarm.

Yield:6servings


SpinachandToastedWalnutSaladThis is a simple two-ingredient salad. Raspberry-walnut vinaigrette dressing(suchasWish-Bone)goesperfectlywiththis.

¼cup(30g)choppedwalnuts1pound(455g)freshspinach,deveinedandtornintobite-sizepieces

Placewalnutsinpreheated350°F(180°C,gasmark4)ovenfor8to10minutes.Watchcarefully,astheydoburneasily.Setaside.Place1cupspinachoneachof4 chilled plates and spoon 1 tablespoon raspberry-walnut vinaigrette dressing(suchasWish-Bone)overthetop.Topeachwith1tablespoontoastedwalnuts.

Yield:4servings


CranberryWalnutMoldThismoldalwaysremindsmeoffall,withitscranberriesandapples.

1cupground(110g)cranberries1cup(245g)groundapples1cup(200g)sugar3ounces(85g)lemongelatin1cup(235ml)hotwater1cup(235ml)pineapplejuice½cup(75g)seedlessgreengrapes,cutup¼cup(30g)choppedwalnuts

Combinecranberries,apples,andsugar.Dissolvegelatininhotwater.Addjuice,chill. Add cranberry mixture, grapes, and nuts. Put in mold and chill in therefrigeratoruntilset.

Yield:6servings


18Breads

Wholegrainbreadsandrollsareagreatwaytoaddextrafibertoyourdiet.Wehaveanumberofyeastbread recipeshere thatwillhelpyoudo just that.Butdon’tstopthere;wealsohaverecipesforwholegrainbiscuitsandcornbreadandformakingyourownhigher-fibertortillas,flatbread,pizzacrust,andbagels.

100%WholeWheatBreadThisrecipeisavariationofonethatcamewithmybreadmachine.Itmakesareasonablylight,verytastybread,goodforsandwiches.

1¼cups(295ml)water2tablespoons(28g)unsaltedbutter3cups(360g)wholewheatflour¼cup(60g)brownsugar1¾teaspoonsyeast1tablespoonvitalwheatgluten

Placeingredients inbreadmachineinorderspecifiedbymanufacturer.Processonwholewheatcycle.

Yield:12servings


SunflowerHoneyWheatBreadThismakesanicebreadwithsouporforsandwiches.Ithasalotofflavor,andtheseedsaddtexture.

1¼cups(295ml)water3tablespoons(60g)honey2tablespoons(28g)unsaltedbutter2cups(240g)wholewheatflour1½cups(187g)breadflour1tablespoonvitalwheatgluten½cup(72g)shelledsunflowerseeds,toasted1¼teaspoonsyeast

Placeingredients inbreadmachineinorderspecifiedbymanufacturer.Processonwholewheatcycle.

Yield:12servings


WholeWheatBeerBreadThisbreadisgoodwithsoupsandchili,anditmakesexcellenttoast.Theflavorofthebreadwillchange,dependingontypeofbeerused.

1½cups(187g)all-purposeflour1½cups(180g)wholewheatflour4½teaspoons(20g)bakingpowder1tablespoonbakingsodacup(75g)brownsugar

12ounces(355ml)beer

Preheatovento350°F(180°C,gasmark4).Coata9×5-inch(23×13cm)loafpan with nonstick vegetable oil spray. In a large mixing bowl, combine all-purposeflour,wholewheatflour,bakingpowder,bakingsoda,andbrownsugar.Pourinbeer;stiruntilastiffbatterisformed.Itmaybenecessarytomixdoughwithyourhands.Scrapedoughintopreparedloafpan.Bakeinpreheatedovenfor50to60minutesuntilatoothpickinsertedintocenteroftheloafcomesoutclean.

Yield:12servings


OatmealBreadThewonderful,slightlysweetflavorofthisbreadisgreattoastedforbreakfastorforsandwiches.

1cup(80g)quick-cookingoatscup(157ml)skimmilkcup(78ml)water

1tablespoonunsaltedbutter½cup(60g)wholewheatflour2cups(274g)breadflour3tablespoons(45g)brownsugar1teaspoonyeast

Spreadtheoatsinabakingpanandtoastina350°F(180°C,gasmark4)ovenuntillightlybrowned,about15minutes,stirringoccasionally.Placeingredientsin breadmachine in order specified bymanufacturer. Process onwholewheatcycle.

Yield:12servings


OatmealBreadtoLiveForThis is a sturdy loaf—very nourishing. It is great with salads, soups, assandwiches,ortoastedwithjam.

1¼cups(295ml)water2teaspoons(10ml)canolaoil1tablespoon(15g)brownsugar1cup(80g)quick-cookingoats2¼cups(270g)wholewheatflour,divided1tablespoonvitalwheatgluten1¼teaspoonsyeast1tablespoonshelledsunflowerseeds

Putwater,oil,andsugar in thebreadmachine.Addtheoatsandlet itsit for5minutes.Add2cups(240g)offlourandthegluten.Makeawellinthemiddleof the flour for the yeast. Turn on the breadmachine. (Use a setting for 1½-pound [680 g] loaf, dark if you have it.) If the dough seems too sticky, addadditionalflourasrequired.Addthesunflowerseedsatthebeep.

Yield:12servings


OatmealSunflowerBreadThishasalovelycrunchytexture.

1cup(235ml)water¼cup(85g)honey2tablespoons(28g)unsaltedbutter3cups(411g)breadflour½cup(40g)quick-cookingoats2tablespoonsnonfatdrymilkpowder2teaspoonsyeast1tablespoonvitalwheatgluten½cup(72g)unsaltedshelledsunflowerseeds

Place all ingredients except the sunflower seeds in bread machine in orderspecifiedbymanufacturer.Processonlargewhiteloafcycle.Addthesunflowerseedsatthebeepor5minutesbeforetheendofkneading.

Yield:12servings


MapleOatmealBreadBeing a slightly sweet bread with maple flavor, this one is just made forbreakfast.ItseemstomeitwouldbeperfectforFrenchtoast.

1¾teaspoonsyeastcup(157ml)warmwater

2½cups(342g)breadflour½cup(60g)wholewheatflourcup(27g)rolledoatscup(80ml)maplesyrup

¼cup(17g)nonfatdrymilk2tablespoons(28g)unsaltedbutter,roomtemperature

Add ingredients to the breadmachine in the order specified bymanufacturer.Processonsweetbreadorwholewheatcycle.

Yield:12servings


GermanDarkBreadTomethisisalmostpurelyasandwichbread.Otherthanmaybeapork-chops-and-cabbagemeal,Ican’tpictureitforanythingelse.Butit’sperfectwithmild-flavoredfillingslikechicken,turkey,oreggsalad.

1cup(235ml)water¼cup(85g)molasses1tablespoonunsaltedbutter2cups(274g)breadflour1¼cups(160g)ryeflour2tablespoonscocoapowder1½teaspoonsyeast1tablespoonvitalwheatgluten

Place ingredients in bread machine in order specified by the manufacturer.Processonwholewheatcycle.

Yield:12servings


OnionandGarlicWheatBreadLookingforabreadwithalittlemoreflavortostanduptosomeofyourspiciermeals?Thismaybejusttheone.

½cup(80g)finelychoppedonion½teaspoonfinelychoppedgarlic1tablespoonsugar½cup(60g)wholewheatflour2½cups(342g)breadflour1½tablespoonsnonfatdrymilk1½teaspoonsyeast¾cup(175ml)water1½tablespoons(21g)unsaltedbutter

Placeingredients inbreadmachineinorderspecifiedbymanufacturer.Processonwhitebreadcycle.

Yield:12servings


RichGranolaBreadThis makes a wonderful breakfast bread, either plain or with a little creamcheese.

½cup(112g)unsaltedbutter,softened¼cup(85g)molasses1egg1¾cups(210g)wholewheatpastryflour1teaspoonbakingpowder1teaspoonbakingsoda1cup(230g)plainfat-freeyogurt¼cup(60g)brownsugar1¼cups(105g)granola

Coat 1 loaf pan generouslywith nonstick vegetable oil spray. Preheat oven to350°F(180°C,gasmark4).Inalargebowl,beattogetherbutter,molasses,andegg. Sift together the flour, baking powder, and baking soda. Add the drymixturetobuttermixtureinbatchesalternatelywiththeyogurtandbrownsugar,blendingwell.Mixingranolaandturnbatterintothepreparedloafpan.Bakefor1houroruntildone.

Yield:12servings


RaisinBreadThisbreadisgreatforbreakfast;it’ssweetenoughthatitdoesn’tneedanythingadded.

1¼cups(295ml)water2tablespoons(28g)unsaltedbutter,softened2½cups(342g)breadflour¾cup(90g)wholewheatflour¼cup(50g)sugar1½teaspoonsyeast2teaspoonscinnamon¾cup(110g)raisins

Place all ingredients except raisins in bread machine in order specified bymanufacturer.Bakeonsweetbreadorwhitebreadcycle.Addraisinsatthebeeporafterfirstkneading.

Yield:12servings


BananaRaisinBreadThismakes a great breakfast bread. I like it with toasted with a little peanutbutterandadrizzleofhoney,butI’llleaveituptoyouhow(andif)tomakeitmoretastyandlesshealthy.

¾(175ml)cup+2tablespoons(28ml)water½cup(112g)mashedbanana3cups(411g)breadflour2tablespoons(30g)brownsugar1teaspooncinnamon2teaspoonsyeast½cup(75g)raisins

Place all ingredients except raisins in bread machine in order specified bymanufacturer.Processonwhitebreadcycle.Addraisinsatthebeepor5minutesbeforetheendofthekneadingcycle.

Yield:12servings


BananaChipBreadThisisasweetbreadthat’sgoodforbreakfast.Idon’tknowaboutyou,butwealwaysseemtohaveacoupleofbananasatthatstagewhereyou’dprefertheynotbequite as ripe, so I’malwayson the lookout forways touse them.Thisparticularrecipewasabighit.

½cup(120ml)orangejuice1¼cups(281g)mashedbanana2tablespoons(28ml)oil¼cup(85g)honey1teaspoonorangepeel3½cups(479g)breadflour1cup(80g)coconut1½teaspoonsyeast¾cup(75g)crushedbananachips

Placeallingredientsexceptbananachipsinbreadmachineinorderspecifiedbymanufacturer.Processonsweetbreadcycle.Addthebananachipsatthebeepor5minutesbeforetheendofkneading.

Yield:12servings


DietSodaBreadAnewslettersubscribersentmethisbreadrecipe,whichusesdietsodainsteadofbeer.Shesaysshe’salsotrieditwithtangerinesoda,anditcameoutgreatthatwaytoo.

12ounces(355ml)dietcola1cup(80g)quick-cookingoats3cups(411g)breadflour2¾teaspoonsyeast

Placeallingredientsinbreadmachineinorderdirectedbymanufacturerandsetfor1½-pound(710g)loaf,lightorregularsetting,whitebread.

Yield:12servings


NutBreadAnothergooduseforripebananas,thisprovidesgrab-and-gobreakfastformostoftheweekwhenImakeit.

1¾cups(210g)wholewheatpastryflour1¼teaspoonsbakingpowder1teaspoonbakingsodacup(133g)sugar

½cup(112g)unsaltedbutter2eggs2tablespoons(28ml)skimmilk1cup(225g)mashedbanana¼cup(28g)choppedpecans

Stir together flour, baking powder, and baking soda. In amixing bowl, creamsugarandbutterwithelectricmixeruntillight.Addeggsandmilk,beatinguntilsmooth.Adddry ingredientsandbananaalternately,beatinguntil smoothaftereachaddition.Stirinpecans.Pourbatterinto9×4×2-inch(23×10×5cm)loaf pan coatedwith nonstick vegetable oil spray. Bake at 350°F (180°C, gasmark4) for60 to65minutesuntilknife insertednear center comesout clean.Cool10minutesbeforeremovingfrompan.

Yield:12servings


FruitedFocacciaThis has been popular as a Christmas morning breakfast. It’s a great idea,combiningtraditionalbreadwiththeholidayfruits.

1cup(235ml)water2tablespoons(28ml)canolaoil3¼cups(445g)breadflour3tablespoons(39g)sugar1teaspoongratedlemonpeel½teaspooncardamom2½teaspoonsyeast½cupcandiedfruit¼cup(35g)raisinscup(37g)choppedalmonds

1tablespoonunsaltedbutter2tablespoons(26g)sugar

Place first 7 ingredients in breadmachine in order specified bymanufacturer.Process on dough cycle. Add the fruit and almonds at the beep or 5minutesbefore the end of kneading.Remove dough frommachine and form into ball.Spread to a 12-inch (30 cm) circle on a baking sheet coated with nonstickvegetableoil spray.Meltbutterandbrushoverbread.Prickseveral timeswithfork. Cover and let rise in a warm place until doubled, 40 to 50 minutes.Uncoverdough.Sprinklewithsugar.Bakeat400°F(200°C,gasmark6)for15to 20minutes or until golden brown.Remove from baking sheet and cut intowedges.

Yield:12servings

Eachwith:219calories(24%fromfat,10%fromprotein,65%fromcarb);6gprotein;6gtotalfat;1gsaturated fat;2gmonounsaturated fat;36gcarb;2g fiber;0g sugar;18mgcalcium;2mg iron;3mgsodium;109mgpotassium;43IUvitaminA;0mgvitaminC;0mgcholesterol

HolidaySconesIcreatedthisrecipeoneyearwhenIwaslookingforauseforleftovercandiedfruit from the Christmas baking season. I’d only had scones a few times andthey’dstruckmeaskindofdryandnotveryexciting,butthisversionturnedoutreallywell.

2cups(240g)wholewheatpastryflourcup(67g)sugar

1tablespoonbakingpowder6tablespoons(85g)unsaltedbutter¾cupcandiedfruit1egg½cup(120ml)skimmilk½teaspoonlemonpeel¾cup(75g)confectioners’sugar2tablespoons(30ml)lemonjuice

In amediumbowl, stir together dry ingredients.With a pastry blender, cut inbutter until mixture resembles coarse crumbs. Stir in fruit. Stir together egg,milk, and lemon peel. Add to dry ingredients, stir until just moistened. On aflouredsurface,kneaddough5or6timesuntilitformsaball.Placedoughonbakingsheetcoatedwithnonstickvegetableoilsprayandspread to8-inch(20cm) circle, about 1 inch (2.5 cm) thick. Cut into 8 wedges. Separate wedgesslightly.Bakeat400°F(200°C,gasmark6)for15to20minutesoruntil lightgoldenbrownandcenterisset.Combineconfectioners’sugarandlemonjuice.Mixwell.Drizzleoverwarmscones.

Yield:8servings


WheatDinnerRollsSometimes you want fresh hot rolls with a special dinner like Thanksgiving.ThisrecipeisthesameastheoneIuseforhamburgerbuns.Theonlydifferenceisintheshaping.

1cup(235ml)water2tablespoons(28g)unsaltedbutter1egg2cups(274g)breadflour1¼cups(150g)wholewheatflour¼cup(50g)sugar1tablespoonyeast

Place all ingredients in bread machine in order specified by manufacturer.Processondoughcycle.Atendofcycle,removetoaflouredboard.Pullinto16pieces.Shapeeachintoaroundedrollandplacein9×13-inch(23×33cm)pancoatedwithnonstickvegetableoilsprayorinindividualmuffincups.Coverandlet rise until double, about 30minutes. Bake in preheated 375°F (190°C, gasmark5)oven12to15minutesoruntilgoldenbrown.

Yield:16servings


MultigrainRollsThismakesanicecrunchy,chewysortofroll,perfectformild-flavoredfillingsliketurkeyoreggsalad.

1¼(295ml)cupswater3tablespoonsnonfatdrymilkpowder1½tablespoons(25ml)oil3tablespoons(60g)molasses2½cups(342g)breadflour1cup7-graincereal2teaspoonsyeast3tablespoons(24g)sesameseeds

Place all ingredients in bread machine in order specified by manufacturer.Processondoughcycle.Removefrombreadmachineattheendofcycle,formintorolls,cover,andletriseuntildoubled.Bakeat375°F(190°C,gasmark5)untilgoldenbrown,about15minutes.

Yield:10servings


RyeRollsThisisanothergoodsandwichroll.Ilikemyroastbeefonrye,personally.

1cup(235ml)skimmilk1½tablespoons(21g)unsaltedbutter1egg1½cups(205g)breadflour2cups(256g)ryeflour¼cup(50g)sugar1tablespooncarawayseed2tablespoons(24g)yeast

Place all ingredients in bread machine in order specified by manufacturer.Processondoughcycle.Atendofcycle,removetoaflouredboard.Pullinto10pieces. Shape each into a rounded, flattened roll and place on baking sheetcoatedwithnonstickvegetableoilspray.Coverandletriseuntildouble,about30minutes.Bakeinpreheated375°F(190°C,gasmark5)oven12to15minutesoruntilgoldenbrown.

Yield:10servings


FocacciaRollsTheserollsmakesmarveloussandwiches.IparticularlylikethemwitheggandSwisscheeseforbreakfast.

¾cup(180ml)water2tablespoons(28ml)oliveoil2cups(274g)breadflour1tablespoonsugar1½tablespoons(16g)yeast1tablespoonbasil1teaspoonrosemary2tablespoonsgratedParmesancheese

Place first 5 ingredients in breadmachine in order specified bymanufacturer.Processondoughcycle.Removethedoughfrommachinewhencycleends.Patinto8×12-inch(20×30cm)rectangleonaflouredboard.Cutintosix4-inch(10 cm) squares. Place on baking sheet sprayed with nonstick vegetable oilspray.Coverand let riseuntildoubled,about30minutes.Makedepressions intopat1-inch(2.5cm)intervalswithfinger.Sprinkleherbsandcheeseovertop.Bakeat400°F(200°C,gasmark6)untildone,15to18minutes.

Yield:6servings


WholeGrainVeggieFocacciaBreadI justhappened toseea loafof foccaciabread in thebakerysectionofa localsupermarketthatwastoppedthisway.Itlooksgreatandtastesprettygoodtoo.

¾cup(180ml)water2tablespoons(28ml)oliveoil1½cups(205g)breadflour½cup(60g)wholewheatflour1tablespoonvitalwheatgluten1tablespoonsugar1½tablespoons(16g)yeast½cup(80g)slicedonion½cup(75g)slicedgreenbellpepper½cup(75g)slicedredbellpepper2tablespoonsgratedParmesancheese

Place first 7 ingredients in breadmachine in order specified bymanufacturer.Processondoughcycle.Removethedoughfrommachinewhencycleends.Patinto8×12-inch(20×30cm)rectangleonbakingsheetsprayedwithnonstickvegetableoil spray.Coverand let riseuntildoubled,about30minutes.Thinlyslice onion and separate into rings. Thinly slice bell peppers into rings. Placeonionandpepperontopofdough.SprinkleParmesancheeseovertop.Bakeat400°F(200°C,gasmark6)untildone,15to18minutes.

Yield:6servings


WholeWheatFlatbreadMakeyourownflatbreadforroll-upsorotherfilledsandwiches.

1½teaspoonsyeast¾cup(180ml)water,warm(100–110°For38–43°C)1½cups(205g)breadflour1½cups(180g)wholewheatflour2tablespoons(28g)unsaltedbutter,melted

Insmallbowldissolveyeastinwarmwater.Letstand5minutes.Placefloursinbowlof foodprocessor.Turnonmachineandslowlyaddyeast-watermixture.Keepmachinerunninguntildoughjust formsaball.Placeball inbowlcoatedwithnonstickvegetableoilspray.Coverwithtowelandletrise1hourinwarmplace. Punch down dough and turn out on lightly floured surface.Roll doughintoalogabout1½inches(4cm)thick.Cutlogverticallyinto12equalpieces.Rolleachpiece intoa6-inch (15cm)circle. In largecast-ironorheavyskilletover high heat, cook breads one at a time, 1 to 2minutes, until they begin toformbubbles.Withtongs,turnandcookotherside1to2minutes,untilgoldenbrown.Brushwithmeltedbutter.Storetightlywrappedintherefrigeratorfor1week.Toreheat,cookinmicrowaveonhigh1minuteonmicrowave-safedishlightlycoveredwithplasticwrap.

Yield:12servings


WholeWheatTortillasIt’s easier than you think tomake your own tortillas. For a longwhile I wasafraidthatIwouldn’tbeabletorollthemthinenough.ThenIrealizeditdoesn’tmatter.TheonestherealMexicanrestaurantsmakeonsitearealotthickerthantheonesyougetfromthegrocer’srefrigerator.

1cup(120g)wholewheatflour¼teaspoonbakingpowder¼teaspoonsalt1½teaspoons(8ml)oil¼cup(60ml)coldwater

In bowl of food processor, combine flour, baking powder, and salt. Turn foodprocessoronhighandaddoil.Addwatergraduallyuntilmixturecleanssidesofbowlandformsball incenterofbowl.Let themachineknead thedoughfor2minutes.Removedoughanddivideinto4parts.Letrest10minutes.Rollverythinonflour-coveredboard.Bakeonlightlyoiledorsprayedgriddle.Turnwhenlittlebubblesappearandbakeotherside.

Yield:4servings


WholeWheatPizzaDoughWeusedthisdoughtomakeapizzafulloffreshveggiesfromthegarden,butyoucoulduseitwithanytoppingsyoudesire.

2teaspoonsactivedryyeast2cups(274g)breadflour1½cups(180g)wholewheatflour1tablespoonsugar2tablespoons(28ml)oliveoil1½cups(355ml)water

Place ingredients in bread machine in order specified by manufacturer andprocessondoughcycle.Turnoutthedoughontoaflouredboard.Atthispoint,youmayformthepizzasorrefrigeratethedoughforseveralhours,wellwrappedinplasticsoitwon’tdryout.Thisrecipemakesenoughdoughfortwo12-inch(30cm)pizzasortwo10-inch(25cm)thick-crustpizzas.Bakeat400°F(200°C,gasmark6)untillightlybrownedaroundtheedges.Topasdesiredandreturntoovenuntilcheeseismeltedandcrustisbrowned,about15minutestotal.

Yield:16servings


WholeWheatBiscuitsThis is a smallvariationona standardbiscuit recipe,but it’sone that Ipreferwithsomemeals.Youcouldalsoaddalittlecheeseorotherherbsandspices.Ifyoudon’thaveabiscuitcutter,youcanuseaglassorjustcutitintosquareswithaknife.

1½cups(187g)flour½cup(60g)wholewheatflour2teaspoonssugar3tablespoons(27g)bakingpowder½cup(112g)unsaltedbuttercup(160ml)skimmilk

Stir together dry ingredients. Cut in butter until mixture resembles coarsecrumbs.Addmilk.Stiruntiljustmixed.Kneadgentlyonflouredsurfaceafewtimes. Press to½-inch (1 cm) thickness. Cut outwith 2½-inch (6 cm) biscuitcutter.Transfer toungreasedbakingsheet.Bakeat450°F(230°C,gasmark8)for10to12minutesoruntilgoldenbrown.

Yield:10servings


CornFrittersThisrecipeisforafriedbreadtypicaloftheNewOrleansarea.Theyaresimilarto hush puppies and can also be served as a side dish with fish or othertraditionalsouthernfoodslikeblack-eyedpeas.

2cups(240g)wholewheatpastryflour1tablespoonbakingpowder¼cup(50g)sugar2eggs1cup(235ml)skimmilk¼cup(55g)unsaltedbutter,melted1½cups(246g)frozencorn,thawed

Stir together flour, bakingpowder, and sugar.Combineeggs,milk, andbutter.Foldindryingredients;addcornlast.Dropbytablespoonsintohotvegetableoilanddeep-fryabout5minutesoruntilgoldenbrown.Sprinklewithconfectioners’sugarorservewithsyrup.

Yield:6servings


WholeWheatBagelsBagelsreallyaren’tasdifficulttomakeastheysound.Thisrecipeproducesbig,softbagels…crispyontheoutsideandjusta littlechewyonthe inside.Theyaregoodcoldforsandwiches,toasted,orwarmrightoutoftheoven.

1½cups(355ml)warmwater2tablespoons(40g)honey1tablespoon(15ml)vinegar2cups(240g)wholewheatflour1¼cups(171g)breadflour1½tablespoons(25ml)oliveoil2teaspoonsyeast

Place ingredients inbreadmachine in theorder specifiedby themanufacturer.Processondoughcycle.Atendofcycle,separateinto8pieces.Shapeeachintoaflattenedball.Usingyourthumbs,pullaholeinthecenterofeachandstretchtoadoughnut shape.Placeonbaking sheet coatedwithnonstickvegetableoilspray,cover,andletriseuntildoubled,about30minutes.Whiledoughisrising,bringabout2inches(5cm)ofwatertoboilinalargepan.Dropbagelsafewatatimeintoboilingwaterandboil1minute,turningonce.Removewithslottedspoonorspatulaandreturntobakingsheet.Whenallbagelshavebeenboiled,bakeat350°F(180°C,gasmark4)untilgoldenbrown,20to25minutes.

Yield:8servings


Mexican-StyleCornbreadThiscornbreadgoeswellwithanychili.

1cup(140g)cornmeal1cup(120g)wholewheatpastryflour3tablespoons(41g)bakingpowder¼cup(55g)unsaltedbutter1cup(235ml)skimmilk1egg1cup(164g)frozencorn1canchoppedjalapeñopeppers½cup(58g)shreddedCheddarcheese

Stir dry ingredients together. Cut in butter until mixture resembles coarsecrumbs. Stir togethermilk and egg. Add to dry ingredients and stir until justmixed.Stir in remaining ingredients.Place in8×8-inch (20×20cm)bakingdish coated with nonstick vegetable oil spray and bake at 425°F (220°C, gasmark7)untildone,about20minutes.

Yield:9servings


WholeWheatBakingMixThiscanbeusedinanyrecipethatcallsforBisquickorasimilarbakingmix.Iusually use butter-flavored Crisco, but any shortening that doesn’t requirerefrigerationwill do. Ifyouuse regularbutterormargarine, itwill need toberefrigerated.Thenutritionalinformationisbasedonahalfcupofthemix,whichmaybemorethanaservingwouldcontain.

4cups(500g)all-purposeflour2cups(240g)wholewheatflour2tablespoons(27g)sodium-freebakingpowder1¼cups(281g)shortening

Stirfloursandbakingpowdertogether.Cutinshorteningwithpastryblenderor2knivesuntilmixtureresemblescoarsecrumbs.Storeinacontainerwithatight-fittinglid.

Yield:14servings


19DessertsandOtherSweets:Legumes

Yes,thereactuallyarerecipesfordessertsmadewithlegumes.Admittedlytherearen’talot,andalotofthemtendtobekindofsimilar,butIwassoimpressedwith thewhole idea that Idecided togoaheadandmake itaseparatechapter,evenif itdoesonlycontaintworecipes.Youreallyshouldtrythebeanpie—itwillnotbewhatyouexpect.

BeanPieBeanpiesweresomethingI’dneverheardofuntilIstartedlookingforwaystoaddfibertomydiet.Itturnsoutabeanpieisasweetcustardpiewhosefillingconsistsofmashedbeans,usuallynavybeans,sugar,butter,milk,andspices.Itissimilartoapumpkinpie.Beanpiesarecommonlyassociatedwithsoulfoodor southern cuisine. They are also associated with the Nation of Islammovement:Itsleader,ElijahMuhammad,encouragedtheirconsumptioninlieuofricherfoodsassociatedwithAfricanAmericancuisine,andthefollowersofhiscommunitycommonlysellbeanpiesaspartoftheirfund-raisingefforts.

3cups(531g)cookedgreatnorthernbeans,drained3eggs1¼cups(250g)sugar¼cup(55g)unsaltedbutter,melted1teaspoonvanillaextract1teaspoongroundcinnamon1teaspoongroundnutmeg¼teaspoongroundallspice1teaspoonbakingpowdercup(80ml)fat-freeevaporatedmilk

1piecrust,9inch(23cm),bakedandcooled

Inmixingbowlwithelectricmixer,beatthedrainedbeansuntilsmooth.Beatineggs,sugar,butter,vanilla,cinnamon,nutmeg,andallspice.Inaseparatebowl,combine baking powder andmilk.Add to beanmixture.Beatmixturewell toblend;pour into thecooledpieshell.Bake thepie inpreheated350°F(180°C,gasmark4)ovenfor50minutesoruntilset.Letpiecoolbeforeslicing.

Yield:8servings


PintoBeanPecanPieLike a pecan pie, butwith the added fiber boost of a secret ingredient, pintobeans.Youwon’tbelieveitunlessyoutryit.

cup(75g)unsaltedbutter1cup(200g)sugarcup(150g)packedbrownsugar

3eggs,slightlybeaten1cup(171g)pintobeans,cookedandmashedcup(37g)choppedpecans

1piecrust,unbaked

Preheatovento350°F(180°C,gasmark4).Creamtogetherbutter,sugars,andeggs.Addbeansandnuts,mixwell,andpourintounbakedpieshell.Bakefor35to40minutes.

Yield:8servings


20DessertsandOtherSweets:Grains

Grainsare aprimary ingredient inmanydesserts and sweets.Wehave recipeshereforcookies,brownies,andcakes,aswellaspiecrustsandacoupleofricedesserts.Thekeyconcepthereistheuseofwholewheatpastryflourtoreplacethe regular white flour in these recipes. I tried many of these cookie recipesmadethiswayforthefirsttimelastChristmas,andIhavetosayIliketheextraflavorthewholegrainflourgivesthem.

ChocolatePeanutCookiesThisaquickandeasy treat. Itonlymakes6cookies,but thenonbakemethodmakes itpossible to stirupabatchwheneveryouwant them. (I’ve foundyoucancheatonthe30minutesandtakethemoutofthefreezeralittleearlytoo.)

1 ounces(45g)chocolatecandybar4tablespoons(64g)crunchypeanutbutter1cup(60g)lightlysweetenedbrancereal,suchasFiberOne

Meltthechocolatebarandpeanutbutterinmicrowaveuntilsmooth,checkingat30-second intervals. Be careful not to burn. Stir tomixmelted chocolate andpeanutbutter.Addcerealandgentlytossuntilcoated.Droponwaxedpaperorfoil,making6cookies.Freezefor30minutes.Putinresealableplasticbagsandrefrigerate.

Yield:6servings


WholeWheat–ChocolateChipCookiesWhat’snottolikeaboutchocolatechipcookies?

1cup(225g)unsaltedbutter¼cup(64g)peanutbutter1cup(340g)honey2eggs1½cups(180g)wholewheatpastryflour1teaspoonbakingsoda2cups(160g)rolledoats2cups(350g)chocolatechips1cup(110g)choppedpecans

Cream together first 4 ingredients.Add next 5 ingredients andmixwell.Addenoughflourforstiffdough.Dropbyteaspoononbakingsheet.Bakeat375°F(190°C,gasmark5)for10minutes.

Yield:48servings


Good-for-YouChocolateChipCookiesThese are oatmeal chocolate chip cookies that you’ll never suspect have beenmademorehealthy.

¼cup(55g)unsaltedbuttercup(150g)packedbrownsugar

¼cup(85g)honey1egg1teaspoonvanillaextract¼cup(60ml)skimmilk1teaspoonbakingsoda½teaspoonbakingpowder1cup(82g)granola¾cup(60g)quick-cookingoats2cups(240g)wholewheatpastryflour1cup(175g)chocolatechips

Cream together butter and brown sugar.Mix in honey, egg, vanilla, andmilk,then baking soda and baking powder. Add granola, oats, and flour. Mix allingredients.Stirinchocolatechips.Placeonnonstickbakingsheetbyteaspoons.Bakeat325°F(170°C,gasmark3)for10minutes.

Yield:36servings


OatandWheatCookiesThisisasimpleandeasy-to-makecookie.Butdon’tletthesimplicityfoolyou,IfindthemtobejustthelittlebitofsweetnessIwantafterdinner.

¾cup(165g)unsaltedbutter½cup(130g)peanutbuttercup(150g)brownsugar

1¼cups(150g)wholewheatpastryflour1teaspoonbakingsoda1¼cups(100g)rolledoats

Mix all ingredients.Drop by rounded teaspoons onto ungreased baking sheet.Bakeat375°F(190°C,gasmark5)for10to12minutesoruntilgoldenbrown.Coolonbakingsheet1minuteandthencoolonracks.

Yield:36servings


OatmealSpiceCookiesA subscriber contributed this excellent recipe for oatmeal cookies. They havebecomefamilyfavorites.

1cup(145g)raisins1cup(235ml)water½cup(112g)unsaltedbutter,softened¼cup(60ml)vegetableoil1½cups(300g)sugar2eggs1teaspoonvanillaextract2½cups(300g)wholewheatpastryflour½teaspoonbakingpowder1teaspoonbakingsoda2teaspoonscinnamon¼teaspoonnutmeg2cups(160g)quick-cookingoats½cup(60g)choppedwalnuts

Preheat oven to 350°F (180°C, gas mark 4). Simmer raisins and water insaucepan on low until plump, approximately 20 minutes. Drain liquid intomeasuringcupandaddwatertomake½cupliquid.Creambutter,oil,andsugar.Add eggs and vanilla. Stir in raisin liquid. Sift flour and spices; add to sugarmixture.Addoats,nuts,andraisins.Dropbyroundedteaspoonsontoungreasedbaking sheet. Flatten slightly and then bake 8 to 10 minutes or until slightlybrown.

Yield:48servings


TrailMixCookiesThiswas an experiment thatwent right. The nutritional informationwill varysomewhatdependingontheingredientsofthetrailmixyoufind.

¾cup(165g)unsaltedbutter¾cup(150g)sugar1egg1teaspoonvanillaextract2cups(240g)wholewheatpastryflour1teaspoonbakingsoda1teaspooncinnamon¼teaspoonnutmeg¾cup(175ml)skimmilk1¾cups(140g)quick-cookingoats1½cups(200g)trailmix

Creamtogetherbutterandsugar.Addeggandvanillaandbeatwell.Stirtogetherdry ingredients. Add dry ingredients tomixture alternately withmilk, mixingwell.Stirinoatsandtrailmix.Dropbytablespoonsonabakingsheetcoveredwith nonstick vegetable oil spray. Bake at 400°F (200°C, gas mark 6) untillightlybrowned,8to10minutes.

Yield:60servings


WhiteChocolate–CranberryCookiesThesewereinspiredbycookiesthatwereservedasasnackatatrainingsessionIhad at work. I was looking for a soft cookie with white chips and driedcranberries.

½cup(112g)shortening1cup(225g)brownsugar1egg1teaspoonvanillaextract1¾cups(210g)wholewheatpastryflour1teaspoonbakingsoda¼cup(60ml)buttermilk½cup(87g)whitechocolatechips½cup(60g)driedcranberries

Beat shortening until light. Add sugar and beat until fluffy. Beat in egg andvanilla.Stirtogetherdryingredients.Adddryingredientstomixturealternatelywithbuttermilk.Beatuntil smooth.Stir inchipsandcranberries.Dropabout2inches (5 cm) apart on baking sheet coatedwith nonstick vegetable oil spray.Bakeat375°F(190°C,gasmark5)8to10minutes,untillightlybrowned.

Yield:36servings


TIPIf you like softer cookies, replace the butter with shortening like butter-flavoredCriscoandthewhitesugarwithbrown.

PoppyseedCookiesIfyoulikepoppyseeds,you’lllovethese.Ifyoudon’tlikepoppyseeds,youstillmay…

½cup(112g)unsaltedbutter,softened¾cup(170g)packedbrownsugar2eggs,beaten½teaspoonvanillaextract½teaspoonlemonpeelcuppoppyseeds

2cups(240g)wholewheatpastryflour2teaspoonsbakingpowder

Cream together butter and sugar. Beat until light. Add eggs and vanilla. Beatuntilcreamy.Combinedryingredients.Addandstiruntilwellmixed.Dropbyteaspoons on baking sheet. Bake at 350°F (180°C, gas mark 4) until lightlybrowned,about10minutes.

Yield:30servings


WholeWheatSunflowerSeedCookiesThesearecrunchysweetnuggetsofgoodness.

4tablespoons(55g)unsaltedbutter½cup(170g)honey1½cups(180g)wholewheatpastryflour1cup(68g)nonfatdrymilk½teaspoonbakingsoda2tablespoons(28ml)water2eggs½teaspoonvanillaextract1cup(175g)chocolatechips½cup(72g)sunflowerseeds¼cup(37g)choppedpeanuts

Combine all ingredients. Drop by teaspoon onto baking sheet coated withnonstick vegetable oil spray.Bake in 350°F (180°C, gasmark 4) oven for 12minutes.

Yield:48servings


High-FiberCookiesThesetastycookiesgetextrabranandflavorfromtwokindsofcereal.

1cup(100g)oatbran1cup(80g)rolledoats1cup(60g)lightlysweetenedbrancereal,suchasFiberOne1cup(40g)branflakescereal1cup(145g)raisins1cup(120g)choppedwalnuts¾cup(150g)sugar¾cup(170g)brownsugar1cup(225g)unsaltedbutter1egg2teaspoonsvanillaextract2cups(240g)wholewheatpastryflour1teaspoonbakingpowder1teaspoonbakingsoda½cup(120ml)water,roomtemperature

Place oat bran, rolled oats, bran cereal, bran flakes, raisins, and walnuts in abowl.Mixlightlyandsetaside.Placesugarsandbutterinmixingbowlandmixat medium speed until light and fluffy. Add egg and vanilla and mix lightly,scrapingthebowlbeforeandafteraddingtheegg.Inaseparatebowl,combinethe flour, baking powder, and baking soda and mix at low speed about 30secondstoblendwell.Addflourmixtureandwatertosugarmixtureandmixatmedium speed only until flour is moistened. Add bran mixture and mix atmediumspeeduntilwell blended.Dropbyheaping tablespoonsonto abakingsheet that has been sprayed with nonstick vegetable oil spray or lined withaluminumfoil.Bakeat375°F(190°C,gasmark5)for12to14minutesoruntillightlybrowned.Removefromovenandletsitfor1minute.Removecookiestowirerackandcooltoroomtemperature.

Yield:48servings


MolassesCookiesThisistheperfectcookiedoughformakinggingerbreadmen.

1cup(225g)unsaltedbutter,softened1cup(200g)sugar1cup(340g)molassescup(78ml)water,boiling

1tablespoon(15ml)vinegar5cups(600g)wholewheatpastryflour2teaspoonsbakingsoda1teaspoonginger1teaspooncinnamon

Cream butter and sugar. Add molasses, water, and vinegar. Combine dryingredients.Beatintocreamedmixture.Coverandchillforatleast3hours.Onalightlyflouredsurface,rolldoughto¼-inch(0.5cm)thickness.Cutoutcookieswithcookiecutterorglassdipped in flour.Placeonbakingsheetscoatedwithnonstickvegetableoilspray.Bakeat375°F(190°C,gasmark5)for8minutesoruntiledgesarelightlybrowned.

Yield:72servings


FudgyBrowniesThisquickbrownierecipegetsafiberboostnotjustfromthewholewheatflourbutalsofromthecocoa.

1cup(225g)unsaltedbutter½cup(45g)cocoapowder2cups(400g)sugar4eggs2teaspoonsvanillaextract1cup(120g)wholewheatpastryflour

Heatovento350°F(180°C,gasmark4).Inmicrowave,meltbutterandcocoatogether,stirringonceortwice.Whenmelted,addsugar,eggs,andvanilla.Stirtomixwellandthenaddflour.Pourinto13×9-inch(33×23cm)pancoatedwithnonstickvegetableoilspray.Bake25minutes.

Yield:18servings


GranolaBarsYoucan addunsaltednuts to this if youwant or substitute chocolate chips orotherdriedfruitfortheraisinstovarytheflavor.

3cups(240g)quick-cookingoats½cup(115g)brownsugar¼cup(28g)wheatgerm½cup(112g)unsaltedbutter¼cup(60ml)cornsyrup¼cup(85g)honey½cup(75g)raisins½cup(40g)sweetenedcoconut

Combinetheoats,sugar,andwheatgerm.Cutinthebutteruntilthemixtureiscrumbly. Stir in the corn syrup and honey.Add the raisins and coconut. Pressintoa9-inch(23cm)squarepancoatedwithnonstickvegetableoilspray.Bakeina350°F(180°C,gasmark4)ovenfor20to25minutes.Letcool10minutesandthencutintobars.

Yield:27servings


HoneyOatmealCakeThismakesagreatbreakfastorsnackcake.Ofcourse,Ihappentobeveryfondoftheflavorofhoney.

1¼cups(295ml)water,boiling1cup(80g)rolledoats½cup(112g)unsaltedbutter,softened1½cups(510g)honey2eggs1teaspoonvanillaextract1¾cups(210g)wholewheatpastryflour1teaspoonbakingsoda1teaspoongroundcinnamon¼teaspoongroundnutmeg

Combinefirst3ingredientsinalargebowl;stirwell.Setasidefor20minutes.Add honey, eggs, and vanilla; stir well. Combine whole wheat flour andremainingingredients;graduallyaddtohoneymixture.Pourintoagreasedandfloured13×9×2-inch(33×23×5cm)bakingpan.Bakeat350°F(180°C,gasmark4) for30 to40minutesoruntil toothpickcomesout clean.Cool inpan.Frostifdesiredorsprinklewithconfectioners’sugar.

Yield:15servings


RedVelvetCakeThisisoneofthoseold-timetraditionalcakes,updatedtoprovidealittleextrafiberbyusingwholewheatflour.

2½cups(300g)wholewheatpastryflour1½cups(300g)sugar2teaspoonscocoapowder1teaspoonbakingsoda2eggs½cup(120ml)canolaoil½cup(120ml)buttermilk2tablespoons(28ml)redfoodcoloring1teaspoonvanillaextract

Icing¼cup(55g)unsaltedbutter4cups(400g)confectioners’sugar½teaspoonvanillaextract8ounces(225g)creamcheese1cup(110g)choppedpecans

Mixtogetheralldryingredientsinalargebowl.Blendeggswithafork,addoil,andblendagain.Addthedry ingredientsandmixwithwhisk tillsmooth.Addand blend in buttermilk, food coloring, and vanilla. Pour into 3 greased andfloured 8-inch (20 cm) cake pans.Bake at 350°F (180°C, gasmark 4) for 30minutes.Coolfor10minutesandgentlyremovefrompan.Tomakeicing,mixingredientsuntillightandfluffy.Frostcakewhencool.

Yield:16servings


BrownRicePuddingThisquick ricepudding recipeuses leftover rice. (I tend tomakea lotof ricewhenIcookitsoIcanuseitinalltheserecipescallingforleftovers.)

2cups(440g)cookedbrownrice1½cups(355ml)skimmilk½cup(170g)honey1cup(145g)goldenraisins1tablespoonunsaltedbutter1teaspooncinnamon

Inmediumsaucepan,combine rice,milk,honey,and raisinsandbring toboil.Reduceheatandsimmer20minutes,stirringfrequently.Removefromheatandstirinbutterandcinnamon.

Yield:4servings


CoolRiceThis is a kind of instant rice pudding and similar to the dish served atmanyfamilyget-togethersduringmychildhood.

½pound(225g)brownrice6ounces(170g)nondairywhippedtopping,suchasCoolWhip¼cup(50g)sugar1teaspoonvanillaextract10ounces(284g)crushedpineapple5maraschinocherries,halved

Cookriceaccordingtopackagedirectionsandcool.Combineallingredientsinlargebowl.Refrigerateuntilreadytoserve.

Yield:5servings


WholeWheatPiecrustIfindthisoil-basedpiecrusteasiertoworkwiththanwithsolidshortening.Anditseemstostayflakythroughmorehandling.

cup(80ml)canolaoil1 cups(160g)wholewheatpastryflour2tablespoons(28ml)water,cold

Addoiltoflourandmixwellwithfork.Sprinklewateroverandmixwell.Withhandspressintoballandflatten.Rollbetween2piecesofwaxedpaper.Removetopwaxedpaper,invertoverpan,andremoveotherpaper.Pressintoplace.Forpiesthatdonotrequireabakedfilling,bakeat400°F(200°C,gasmark6)untillightedbrowned,about12to15minutes.

Yield:8servings


High-FiberPiecrustThisisareallysimplepiecrustwith4gramsoffiber.Youcanaddsugarorothersweetenersorspiceslikecinnamondependingonthefinalflavoryouwant.

1cup(60g)lightlysweetetenedbrancereal,suchasFiberOne½cup(120ml)water,approximately

Crushcerealtoapowderinaresealableplasticbag.Addanysweetenerorspicedesired to taste here and shake together. Pour evenly into a 9-inch (23 cm)springform or pie plate. Drizzle a little water at a time just to moisten thecrumbs. Spread and press crust evenly. Use as stated in recipe, either bakingbeforeorsimplypouringfillinginandthenbakingorrefrigerating.

Yield:8servings


21DessertsandOtherSweets:VegetablesandFruits

Fruitmakesagreatdessertchoice. Ithasallkindsofgreatnutritionalbenefitsandtendstobelowerincaloriesthanmanyotherdesserts.Wehaverecipeshereranging from good old-fashioned ambrosia to pie fillings, fruit salads, andmolds.

AmbrosiaThisisoneofthelighterdesserts,thesortofrefreshingendyoumightwantwitha heavymeal or something like a spicy curry.But it still contains 5 gramsoffiberperserving.

4cupsorangeslices2cups(300g)slicedbanana1cup(110g)coarselychoppedpecans2ounces(57g)coconut

Inalargeglassbowl,arrangealternatelayersoforangeslices,banana,pecans,andcoconut.Drizzleasmallamountoforangejuicebetweenlayers ifdesired.Repeatlayers.Chillseveralhours.

Yield:8servings


FreshFruitCompoteThismakesarefreshingendingtojustaboutanymeal,especiallyinthespringwhenberriesareinseason.

2peaches,sliced2cups(290g)blueberries2cups(300g)slicedbanana2cups(290g)strawberries,hulledandhalved¼cup(50g)sugar2cups(460g)plainfat-freeyogurt

Combine fruitwithsugar ina largebowl.Tossand transfer toaservingbowl.Servewithyogurt.

Yield:4servings


FruitSoupThis isacool, refreshingsoup.This isanotherof thoserecipeswhereyoucanpickandchoosetheingredientstogetyourfavorites.

24ounces(709ml)grapefruitjuice16ounces(455g)plums16ounces(455g)cannedapricots,drained20ounces(567g)frozenraspberries¼cup(38g)quick-cookingtapioca2cinnamonsticks6wholecloves3cups(450g)slicedbanana

Inalargepan,combineallingredientsexceptbanana.Cookslowly30minutesoruntilheated through. Itcanbeservedhotorcold.Removecinnamonsticksandwholeclovesbeforeserving.Ladlesoupintobowls.Topwithslicedbananaorstrawberries.

Yield:16servings


HawaiianFruitSaladThe little extras in the dressing for this salad, like lime juice and crystallizedginger,arewhatreallymakeitspecial.

2cups(310g)dicedpineapple1cup(170g)dicedhoneydewmelon1cup(175g)dicedmango2tablespoons(28ml)limejuice2tablespoons(40g)honey1tablespoonchoppedfreshcilantro1tablespoonmincedcrystallizedginger½cup(75g)mincedredbellpepper1tablespoonsesameseeds

Mixallingredientsexceptsesameseedsinlargebowl.Letstand10minutesforflavors to blend. Divide fruit mixture among wineglasses and sprinkle withsesameseeds.

Yield:6servings


TropicalTwistThisisalight,yetstillsatisfying,dessertfulloffruitandothergoodthings.

2oranges2cups(300g)slicedbanana2kiwifruits,peeledandsliced10ounces(280g)miniaturemarshmallows1½cups(345g)sourcream¼cup(85g)honey½teaspoonvanillaextractcup(27g)coconut,toasted

¼cup(27g)sliveredalmonds

From1orange,gratepeel toequal½ teaspoon(1g)peelandsectionoranges.Placeinlargebowlwithbananaandkiwifruit.Stirinnext4ingredients;tosstocoatwell.Spooninto4dessertbowls.Topwithcoconutandalmonds.

Yield:8servings


WinterFruitBowlThis isagreatblendingof fruit flavors,with the tartnessof thegrapefruitandcranberriesoffsetbythesweetnessofthebananaandmarmalade.

2grapefruits½cup(100g)sugar¼cup(75g)orangemarmalade1cup(100g)cranberries,freshorfrozen1½cups(225g)slicedbanana

Section grapefruit. Reserve juice and add water to make 1 cup (235 ml).Combinejuicewithsugarandmarmalade.Heattoboiling.Stirtodissolvesugar.Add cranberries; cook and stir until skins pop, 5 to 8 minutes. Cool. Addgrapefruit,cover,andchill.Addslicedbananajustbeforeserving.

Yield:5servings


RibbonFruitMoldThismakesamoldthatisnotonlytastybutalsoveryprettywithitsdifferent-coloredlayers.

RaspberryLayer1cup(235ml)boilingwater3ounces(85g)raspberrygelatin10ounces(284g)frozenraspberries

OrangeLayer1cup(235ml)boilingwater3ounces(85g)orangegelatin8ounces(225g)creamcheese,softened11ounces(310g)mandarinoranges

LimeLayer1cup(235ml)boilingwater3ounces(85g)limegelatin1cup(155g)crushedpineapplewithsyrup

Makeraspberrylayer:Pourboilingwateronraspberrygelatininlargebowl.Stiruntilgelatin isdissolved.Stir in frozen raspberries.Chilluntil thickened.Pourinto9×13×2-inch(23×33×5cm)bakingpan.Chilluntilalmostfirm.Makeorange layer: Pour boiling water on orange gelatin in large bowl. Stir untilgelatin is dissolved. Stir gradually into cream cheese. Chill until thickenedslightly.Mix inorangesegments (with syrup).Pourevenlyon raspberry layer.Chill.Makelimelayer:Pourboilingwateronlimegelatininalargebowl.Stiruntilgelatinisdissolved.Stirinpineapple(withsyrup).Chillslightly.Pouroverorangelayer.Chilluntilfirm.

Yield:8servings

Eachwith:196gwater;270calories(33%fromfat,8%fromprotein,60%fromcarb);5gprotein;10gtotalfat;6gsaturatedfat;3gmonounsaturatedfat;1gpolyunsaturatedfat;42gcarb;3gfiber;37gsugar;

91mgphosphorus;44mgcalcium;1mgiron;238mgsodium;175mgpotassium;737IUvitaminA;102mgvitaminE;25mgvitaminC;31mgcholesterol

BrandiedFruitTheflavorofthisdevelopsmoreandmoreovertime.Useovericecream,poundcake,orjustasalittlespecialsnack.

15ounces(425g)pineapplechunks,drained16ounces(455g)cannedslicedpeaches,drained16ounces(455g)cannedapricothalves,drained10ounces(280g)maraschinocherries,drained1¼cups(250g)sugar1¼cups(295ml)brandy

Combine all ingredients in a clean, nonmetal bowl; stir gently. Cover and letstandat room temperature for3weeks, stirring fruit twice aweek.Serve fruitover ice creamor pound cake, reserving at least 1 cup starter at all times. Toreplenish starter, add1 cup sugar and1of the first 4 ingredients every1 to 3weeks, alternating fruits each time; stir gently. Cover and let stand at roomtemperature3daysbeforeusing.

Yield:12servings


AppleToppingYoucanusethisonpancakesorasatoppingforicecreamorevenasidedishwithpork.

3apples,peeled,cored,andchopped¼cup(85g)honey1teaspooncinnamon

Combineingredientsinamicrowave-safebowl.Microwaveonhighuntilapplesaresoft,about5minutes

Yield:4servings


PearPieFillingTrythiswiththewholewheatpiecrustonpage445.

½cup(100g)sugar3tablespoons(24g)flour1teaspooncinnamon1teaspoonlemonpeel5cupspears,peeledandsliced1tablespoonunsaltedbutter1tablespoon(15ml)lemonjuice

Combinesugar,flour,cinnamon,andlemonpeelinmixingbowl.Arrangepearsinlayersina9-inch(23cm)pastry-linedpan,sprinklingsugarmixtureovereachlayer.Dotwithbutter.Sprinklewithlemonjuice.Rolloutremainingdough;cutslits for escape of steam. Moisten rim of bottom crust. Place top crust overfilling.Foldedgeunderbottomcrust,pressingtoseal.Fluteedge.Bakeat450°F(230°C,gasmark8)for10minutes.Reducetemperatureto350°F(180°C,gasmark4)andbakeforanadditional35to40minutes.

Yield:8servings


StrawberryRhubarbPieFillingThismakesagreatpiefillingortoppingforicecreamorpudding.(Oruseitonpancakes,ifit’stimeforbreakfast.)

2cupschoppedrhubarb2cups(340g)slightlychoppedstrawberries½cup(100g)sugar3tablespoons(24g)cornstarch

Placefruitandsugarinbowlandletstand15minutes,stirringoccasionally.Stirincornstarch.Cookandstiruntilmixtureisthickenedandbubbly.

Yield:8servings


RaspberryCobblerRaspberriesareoneofthehigher-fiberfruitsavailable,sothisisagoodchoicewhentheyareinseason.

2tablespoons(16g)cornstarch¼cup(60ml)coldwater1½cups(300g)sugar,divided1tablespoon(15ml)lemonjuice4cups(500g)raspberries1cup(120g)wholewheatpastryflour1teaspoonbakingpowder6tablespoons(85g)unsaltedbutter¼cup(60ml)boilingwater

In a saucepan, stir together the cornstarch and cold water until cornstarch iscompletely dissolved. Add 1 cup (200 g) sugar, lemon juice, and raspberries;combine gently. In a bowl, combine the flour, remaining sugar, and bakingpowder.Blend in the butter until themixture resembles coarsemeal.Add theboilingwaterandstirthemixtureuntilitjustformsadough.Bringtheraspberrymixturetoaboil,stirringconstantly.Transfertoa1½-quart(1.5L)bakingdish.Dropspoonfulsofthedoughcarefullyontothemixture.Bakethecobbleronabakingsheetinthemiddleofapreheated400°F(200°C,gasmark6)ovenfor20to25minutesoruntilthetoppingisgolden.Servewarmwithvanillaicecreamorwhippedcream.

Yield:8servings


CranberryAppleCrispCranberryappleisapopularflavorcombination.Hereacanofcranberrysauceaddskicktoanapplecrisp.

2½pounds(1kg)apple,peeled,cored,andcutinto½-inch(1-cm)chunks16ounces(455g)wholeberrycranberrysauce2tablespoons(30ml)lemonjuice1cup(80g)rolledoats½cup(60g)wholewheatpastryflourcup(40g)choppedwalnuts

¼cup(60g)packedbrownsugar¼cup(65g)applejuiceconcentrate,thawed1tablespoon(15ml)canolaoil

Preheat oven to 350°F (180°C, gasmark 4).Combine apple, cranberry sauce,and lemon juice in a large bowl.Transfer to a 9½-inch (24-cm) deep-dish piepan. Whisk oats, flour, walnuts, and brown sugar in a medium bowl. Whiskapple juice concentrate andoil in a smallbowluntil blended;drizzleoverdryingredientsandmixuntilmoistened.Sprinkleoverapples.Bakeuntilapplesaretenderandtopisgolden,40to45minutes.

Yield:8servings


PumpkinCustardThisisbasicallyapumpkinpiewithoutthecrust.Thisrecipeisalsoalittlelesssweetthanmostpies.

2eggs1tablespoonsugar1cup(235ml)skimmilk2cups(490g)pumpkin,cookedorcanned1teaspooncinnamon1teaspoonginger

Beattheeggsandcombinewiththesugar.Addthemilkandpumpkinandmixwell.Addthespicesandpourintoan8-inch(20cm)piepan.Bakeina350°F(180°C,gasmark4)for50to60minutes.Testbyinsertingaknifeneartheedge.Whenitcomesoutclean,thecustardisfinished.Cutinto6equalportionswhenchilled.Thiscustardwillkeepthepie-wedgeshapewithoutacrust.

Yield:6servings


CranberryRiceUsethisasanalternativetocranberrysauce…orjustanicesweetdishforyourholiday.Thiscanbeeitherasidedishoradessert.

2cups(475ml)water,divided1 cups(267g)sugar,divided2cups(200g)cranberries1 cups(292g)cooked,cooledbrownrice¼teaspooncinnamon1apple,peeledandsliced

Ina saucepan,combine½cup (120ml)of thewaterand1cup (200g)of thesugar.Bringtoboil.Addcranberries,returntoboil,reduceheat,andsimmer10minutesoruntilmostof theberrieshavepopped.Addrice,cinnamon,and theremaining water and sugar. Bring to boil. Reduce heat, cover, and simmer 5minutes.Removefromheatandstirinapple.Coverandletstandfor10minutes.

Yield:6servings


CranberryOrangeRingThismoldeddessertorsaladgoeswellwithchicken,turkey,orham.

2oranges6ounces(170g)strawberry-flavoredgelatin,suchasJell-O1½cups(355ml)boilingwater1½cups(415g)jelliedcranberrysauce1tablespoonorangepeelcup(74g)choppedpecans

Section oranges. Finely dice and drain sections. Dissolve gelatin in boilingwater. Stir cranberry sauce until smooth; blend into gelatin with orange peel.Chilluntilslightlythickandthenfoldindicedorangesandpecans.Pourinto5-cupringmold.Chilluntilfirm.Unmoldtoserve.

Yield:8servings


FruitPizzaThisisagreatdessertforakids’party,butit’salsopopularwitholderpeople.

20ounces(570g)sugarcookiedough8ounces(225g)creamcheesecup(67g)sugar

½teaspoonvanillaextract2cups(300g)slicedbanana3kiwifruits,sliced1pound(455g)strawberries,sliced1cup(145g)blueberries½cup(160g)peachpreserves2tablespoons(28ml)water

Freezedoughfor1hour.Linea14-inch(36cm)pizzapanwithfoil.Slicedoughinch(0.3cm)thickandlinepan;overlapslicesbutdon’tflattenintopan.Bake

at375°F(190°C,gasmark5)for12minutesoruntilbrowned.Coolcompletely.Invert crust onto another pan, remove foil, andput on servingplate.Combinecreamcheese,sugar,andvanillauntilblended.Spreadoncrust;arrangefruit.Putpreservesandwater inbowlandstir toglaze-likeconsistency.Pourover fruit;chill.Toserve,cutintowedges.

Yield:14servings


ChocolateCaramelApplesThis is decadence defined. Yes, coating an apple with both caramel andchocolateisoverdoingitabit,butitsuretastesgood.

5apples5woodencraftsticks14ounces(400g)caramels,individualcandiesunwrapped2tablespoons(28ml)water7ounces(200g)chocolatecandybar,brokenintopieces1tablespoonshortening

Bringalargepotofwatertoaboil.Dipapplesintoboilingwaterbriefly,usingaslottedspoon,toremoveanywaxthatmaybepresent.Wipedryandsetasidetocool. Insert sticks into the apples through the cores. Line a baking sheetwithwaxed paper and coatwith nonstick vegetable oil spray. Place the unwrappedcaramelsintoamicrowave-safemediumbowlalongwith2tablespoons(28ml)ofwater.Cook on high for 2minutes and then stir and continue cooking andstirringat1-minuteintervalsuntilcaramelismeltedandsmooth.Holdapplesbythe stick anddip into the caramel to coat. Set onwaxedpaper; refrigerate forabout15minutestoset.Heatthechocolatewiththeshorteninginamicrowave-safebowluntilmelted and smooth.Dip apples into the chocolate to cover thelayerofcaramel.Returntothewaxedpapertoset.

Yield:5servings


EasyPumpkinCupcakesUse a cakemix and canned pumpkin pie filling tomake these tasty cupcakesquickandeasytoprepare.

1packageyellowcakemix2cups(490g)pumpkinpiefilling2eggs6ounces(170g)butterscotchchips

Mixallingredientstogetherandplaceingreasedorlinedcupcakepan.Bakeat350°F(180°C,gasmark4)for15to20minutes.

Yield:24servings


22DessertsandOtherSweets:Combinations

Thereareacoupleofmainthemesinthecombinationdessertchapter.Westartoffwith some good cookie recipes containingwhole grain flour and nuts, butthenwemovequicklyintofruitandgraindisheslikecobblers,appledumplings,and fruitbreads.Youshouldbeable to findanumberof thingshere thatyourfamilywilllove.

AlmondCrunchCookiesIlovethealmondandbutterbrickletasteofthesecookies.Theinch-and-a-halfballsmakeprettybigcookies.Youcouldmakethemsmallerifyoulike.

1cup(200g)sugar1cup(100g)confectioners’sugar,sifted1cup(225g)unsaltedbutter,softened1cup(235ml)canolaoil2eggs2teaspoonsalmondextract4½cups(540g)wholewheatpastryflour1teaspoonbakingsoda1teaspooncreamoftartar2cups(220g)choppedalmonds6ounces(170g)HeathBarchips

Combinesugar,confectioners’sugar,butter,andoilinalargemixingbowl;beatat medium speed with electric mixer until blended. Add eggs and almondextract,beatingwell.Combineflour,soda,andcreamoftartar;graduallyaddtocreamedmixture,beatingjustuntilblendedaftereachaddition.Stirinalmondsandchips.Chilldough3to4hours.Shapedoughinto1½-inch(4cm)ballsandplaceatleast3inches(7.5cm)apartonungreasedbakingsheets.Flattencookieswithaforkdippedinsugar,makingacrisscrosspattern.Bakeat350°F(180°C,gasmark4)for14to15minutesoruntil lightlybrowned.Transfer torackstocool.Storeinanairtightcontainer.

Yield:48servings


AppleCookiesThisisanice,soft,chewycookie…anditincludesthingsthataregoodforyou.

2cups(240g)wholewheatpastryflour1teaspoonbakingsoda1teaspooncinnamon½teaspooncloves½teaspoonnutmeg½cup(112g)unsaltedbutter1¼cups(210g)firmlypackedbrownsugar1egg1cup(110g)choppedpecans1cup(125g)finelychoppedapple1cup(145g)raisins¼cup(60ml)skimmilk

Sift flourwith baking soda, cinnamon, cloves, and nutmeg. In a largemixingbowl,creambutterandbrownsugar;beatinegguntilwell-blended.Stirinhalfof flourandspicemixtureand thenstir inpecans,apple,and raisins.Blend inmilk, then remaining flour mixture. Drop by rounded tablespoons of dough,about2inches(5cm)apart,ontobakingsheetscoatedwithnonstickvegetableoilspray.Bakeat375°F(190°C,gasmark5)for12to15minutesoruntildone.Transfertorackstocool.Storeinanairtightcontainer.

Yield:36servings


CrunchyOrangeCookiesThisisadifferentkindofoatmealcookie,withanice,unexpectedorangeflavor.

1cup(225g)unsaltedbutter1cup(200g)sugar2eggs¼cup(60ml)orangejuice1teaspoonvanillaextract2teaspoonsgratedorangepeel2cups(240g)wholewheatpastryflour1teaspoonbakingsoda2cups(160g)quick-cookingoats1cup(145g)raisins½cup(55g)choppedpecans

Creambutterandsugaruntillight.Beatineggs,juice,vanilla,andorangepeel.Adddryingredientsandmixwell.Stirinoats,raisins,andpecansbyhand.Dropbyroundedteaspoonsonbakingsheetcoatedwithnonstickvegetableoilspray.Bakeat375°F (190°C,gasmark5) for10 to15minutes.Transfer to racks tocool.Storeinanairtightcontainer.

Yield:42servings


FruitCookiesPickyourfavoritefruitorfruits tomakethesecookiesyourown.Mypersonalfavoritesarecranberries,cherries,andpineapple.

1½cups(337g)mashedbananacup(80ml)canolaoil

1teaspoonvanillaextract1½cups(120g)rolledoats½cup(50g)oatbran1½cups(240g)mixeddriedfruits,coarselychopped½cup(60g)choppedwalnuts

Preheatovento350°F(180°C,gasmark4).Coat2bakingsheetswithnonstickvegetableoilspray.Mashbananas ina largebowluntilsmooth.Stir inoilandvanilla.Addoats,oatbran,mixedfruits,andwalnuts.Stirwelltocombine.Dropby rounded teaspoons on baking sheets about 1 inch (2.5 cm) apart. Flattenslightlywithbackofaspoon.Bake20to25minutesoruntilbottomandedgesarelightlybrown.Coolcompletely;refrigerate.

Yield:24servings


GrahamCrackerPralineCookiesTheseareaneasysortoftoffeecookie.

24grahamcrackers1cup(225g)unsaltedbutter1cup(225g)packeddarkbrownsugar1cup(110g)choppedpecans

Placecrackersonungreasedbakingsheetwithanedge.Meltbutterandsugar.Bring to a boil.Add pecans and boil 2minutes, no longer. Pour over grahamcrackersandbakein275°F(140°C,gasmark1)ovenfor10minutes.Remove,letcoolslightly,andcutintofingerswhilestillwarm.

Yield:48servings


GranolaCookiesThesemaketastytreatsforbreakfastorasnack,andtheyarehealthybesides.

1cup(145g)firmlypackeddates1cup(260g)applejuiceconcentrate3tablespoons(48g)peanutbutter3tablespoons(60g)honey1teaspoonvanillaextract1tablespoon(20g)molasses1tablespoonchoppedwalnuts½cup(40g)coconut½cup(75g)raisins2 cups(280g)wholewheatflour2cups(160g)quick-cookingoats

Blenddatesandapplejuiceuntilsmooth.Addpeanutbutter,honey,vanilla,andmolasses.Blendwellandplaceinmixingbowl.Addnuts,coconut,raisins,andflourandmixwell.Addoatsandblend.Spoonontononstickbakingsheet;presswithwet forkuntil¼ inch(0.5cm) thick.Bakeat300°F(150°C,gasmark2)about20minutes.Coolcompletelyonracksandstoreinairtightcontainer.

Yield:36servings


Raisin-GranolaCookiesThesearegood-tastingsnacksthatyoucanfeelgoodabout.

1¾(145g)cupsgranola1½cups(180g)wholewheatpastryflour1cup(225g)unsaltedbutter,softened¾cup(150g)sugar¾cup(170g)packeddarkbrownsugar1teaspoonbakingsoda1teaspoonvanillaextract1egg1½cups(220g)raisins

Preheatoven to375°F (190°C,gasmark5).Coatbaking sheetswithnonstickvegetableoilspray.Intolargebowlmeasureallingredientsexceptraisins.Withmixeratlowspeed,beatingredientsjustuntilmixed.Increasespeedtomediumand beat 2 minutes, occasionally scraping bowl with rubber spatula. Stir inraisinsuntilmixtureiswellblended.Dropdoughbyheapingteaspoonsabout2inches (5cm)apartonbakingsheets.Bake12 to15minutesuntilcookiesarelightly browned around edges.Remove towire racks and allow to cool. Storecookiesinatightlycoveredcontainerupto1week.

Yield:48servings


PecanCookiesFullofpecansandothergoodthings,theseareanothercookiethatyoucaneatwithalittlelessguiltthanusual.

1cup(110g)choppedpecans½cup(40g)coconut¼cup(36g)sesameseeds½cup(112g)unsaltedbutter½cup(100g)sugar1egg1teaspoonvanillaextract¼cup(60ml)skimmilk1cup(120g)wholewheatpastryflour½teaspoonbakingsoda1cup(82g)granola½cup(75g)raisins

Combinepecans,coconut,andsesameseedsonbakingsheet,andheatat350°F(180°C,gasmark4)until lightly toasted.Creambutterandsugar.Beat inegg,vanilla,andmilk.Sifttogetherflourandbakingsoda.Stirintoeggmixtureuntilblended. Stir in granola, pecan mixture, and raisins. Drop by spoonfuls ontobakingsheetscoatedwithnonstickvegetableoil spray.Bakeat375°F (190°C,gasmark5)for15to20minutesuntillightlybrowned.

Yield:36servings


Peanut-GranolaCookiesThesemakeanice,soft,chewycookiewithagreatgranolaflavor.

1¾cups(145g)granola1½cups(180g)wholewheatpastryflour1cup(225g)unsaltedbutter,softened¾cup(150g)sugar¾cup(170g)packeddarkbrownsugar1teaspoonbakingsoda1teaspoonvanillaextract1egg1cup(145g)peanuts,unsaltedandcoarselychopped

Preheatoven to375°F (190°C,gasmark5).Coatbaking sheetswithnonstickvegetable oil spray.Measure all ingredients into a large bowl except peanuts.Withmixer at low speed, beat ingredients just untilmixed. Increase speed tomediumandbeat2minutes.Stir inpeanutsuntilwellblended.Dropdoughbyheaping teaspoons, about 2 inches (5 cm) apart. Bake 12 to 15minutes untillightly browned around edges. Remove to rack and cool completely. Store incontainerwithtightlid.

Yield:48servings


ZucchiniCookiesNoonewilleverguessthesecretingredientinthesesupermoistcookies.

½cup(112g)unsaltedbutter,softened¾cup(150g)sugar1egg½teaspoonvanillaextract1½cups(187g)flour1teaspooncinnamon½teaspoonbakingsoda1cup(80g)quick-cookingoats1½cups(169g)shreddedzucchini1cup(82g)granola12ounces(340g)chocolatechips

Mix all ingredients in a large bowl. Drop by heaping teaspoons onto bakingsheet. Bake in 350°F (180°C, gas mark 4) oven for 10 to 12 minutes. Coolcompletelybeforestoringinanairtightcontainer.

Yield:48servings


ZucchiniBarsSweetandmoist,thesearealmostperfect,inmyhumbleopinion.

3eggs2cups(400g)sugar1cup(225g)unsaltedbutter,melted2cups(226g)gratedzucchini1tablespoonvanillaextract3cups(360g)wholewheatpastryflour1teaspoonbakingsoda½teaspoonbakingpowder1tablespooncinnamon1cup(120g)choppedwalnuts

Topping½cup(56g)wheatgerm½cup(115g)brownsugar1teaspooncinnamon

Beat eggs until light and foamy. Add sugar, butter, zucchini, and vanilla.Combineflour,bakingsoda,bakingpowder,andcinnamon.Addtoegg-zucchinimixture.Stiruntilwellblended;addwalnuts.Pourintoa13×9×2-inch(33×23 × 5 cm) baking pan coated with nonstick vegetable oil spray. Make thetopping:Mixwheatgerm,brownsugar,andcinnamontogetherandsprinkleoverbatter.Bakeina350°F(180°C,gasmark4)ovenfor15to20minutes.Coolonrack.Cutintobars,andstoreinanairtightcontainer.

Yield:18servings


TrailBarsTheseno-bakebarsmakeagreatgrab-and-gobreakfastorsnack.

1cup(235ml)lightcornsyrup½cup(115g)packedbrownsugar1½cups(390g)crunchypeanutbutter1teaspoonvanillaextract1cup(68g)nonfatdrymilk1cup(82g)granola1cup(40g)branflakescereal1cup(145g)raisins1cup(175g)chocolatechips

Line 9 × 13-inch (23× 33 cm) panwithwaxed paper. In heavy saucepan (orlargebowlinmicrowave)combinesyrupandsugar;bringtoboil.Removefromheat; stir in peanut butter and vanilla. Add remaining ingredients exceptchocolate; cool slightly. Add chocolate pieces; press into prepared pan.Refrigerate30minutes;cutintobars.Storeinrefrigerator.

Yield:24servings


JohnnyAppleseedSquaresTheseapplesnackbarshavelotsofflavorandnutritiontoo.

1½cups(180g)wholewheatpastryflour½teaspoonbakingsoda1½cups(120g)rolledoats1cup(225g)brownsugar2eggs½cup(112g)unsaltedbutter,melted2cups(250g)choppedapples1tablespoon(15ml)lemonjuicecup(50g)raisinscup(37g)choppedpecans

2tablespoons(16g)confectioners’sugar

Mixtogetherflourandbakingsoda.Stirinoatsandbrownsugar.Graduallyaddeggs and butter, stirringwith fork until crumbly. Firmly press half ofmixtureinto bottom of 9-inch (23 cm) square pan coated with nonstick vegetable oilspray.Mixapplesandlemonjuice;stirinraisinsandpecans.Placeapplemixtureinevenlayerovercrumbbase.Rollremainingoatsmixturebetween2sheetsofwaxedpapertoforma9-inch(23cm)square.Removetopofwaxedpaperandinvertdoughoverfilling,pressingdoughdownlightly.Removepaper.Bakein375°F (190°C,gasmark5)oven for30minutes.Sprinkleconfectioners’ sugarovertop,ifdesired.

Yield:12servings


PeanutBarsThesebarcookiesaresuper-easytomakeandverygoodtoeat.

½cup(112g)unsaltedbutter½cup(115g)brownsugar½cup(100g)sugar1egg½teaspoonvanillaextract1½cups(120g)quick-cookingoats¾cup(90g)wholewheatpastryflour½teaspoonbakingsoda1cup(260g)crunchypeanutbutter½cup(75g)raisins

Combineallingredientsandmixwell.Patmixtureevenlyintoa9-inch(23-cm)square baking dish coated with nonstick vegetable oil spray. Bake at 350°F(180°C,gasmark4)for30minutes.Coolinpan.Cutintobars,andstoreinanairtightcontainer.

Yield:18servings


ApricotPecanBallsHerearesomeno-bakecookieswithgreatapricotflavor.

1½cupscrushedvanillawafers1cup(110g)choppedpecans½cup(50g)confectioners’sugar½cup(65g)choppeddriedapricots¼cup(60ml)lightcornsyrup2tablespoons(28ml)apricotbrandy½cup(50g)confectioners’sugar,sifted

In a bowl, stir together vanilla wafers, pecans, confectioners’ sugar, and theapricots.Stirincornsyrupandbrandy.Using1leveltablespoonforeachcookie,shapemixtureintoballs.Rolleachballinsiftedconfectioners’sugar.Storeinacoveredcontainer.

Yield:36servings


AppleCobblerAnewslettersubscribersentmethisrecipeoriginally.Andasshepointedout,forthose of uswho don’t like to peel apples, it doesn’t take asmany as a “real”applepie.(I’mstillhopingforanapplepeelerforChristmassomeyear.)

4apples,peeledandsliced1teaspooncinnamon1tablespoonsugar1egg¾cup(165g)unsaltedbutter,melted½cup(100g)sugar½teaspoonbakingpowder1cup(120g)wholewheatpastryflour

Slicetheapplesandplaceinabowl.Addcinnamonand1tablespoonsugarandmixwell.Pourintoa10-inch(25cm)glasspiepanthathasbeensprayedwithnonstickvegetableoilspray.Inthesamebowl,beattheegg.Addmeltedbutter,½cup(100g)sugar,bakingpowder,andflour.Pouroverapples.(It’llbethick,soIactuallyputlittlespoonfulsallovertomakesureitallgetscovered.)Bakeat350°F (180°C, gas mark 4) for 40 to 45 minutes until golden brown and atoothpickinsertedcomesoutclean.

Yield:8servings


TIPGoldenDeliciousapplesworkwellforthis.

AppleCrunchThisisatastyappledessertwithacrunchytopping.

½cup(100g)sugar5tablespoons(40g)flour,divided½teaspooncinnamon¼teaspoonnutmeg5cups(550g)slicedapples1tablespoonunsaltedbutter2cups(164g)granola½cup(115g)brownsugar,packedcup(75g)unsaltedbutter,softened

Coata9-inch-square(23cm)panwithnonstickvegetableoilspray.Mixsugar,3tablespoons(24g)flour,cinnamon,andnutmeg.Stirinapplesandpourintopan.Dotwithbutter.Mixremainingingredients;sprinkleoverapples.Bakeat350°F(180°C,gasmark4)for25to30minutes.

Yield:12servings


TIPServewarmwithmilkpouredover.

AppleDumplingsIrememberhavingappledumplingsfordinneroccasionallywhenIwasyoung.ButwhenIwentlookingforrecipes,mostwerenothinglikewhatIremember,whichwasawholeapplewrappedinpastry.Manyseemtocallforchoppingtheapplesandmostincludeasugarsyrupthatmymothernevermade.Thisoneisacompromise,downsizedtohalfanappletomakeitmoreappropriatefordessert.Ifitwereme,I’dservethemwarmwithmilk.

3cups(360g)wholewheatpastryflour2teaspoonsbakingpowder¼cup(56g)shortening¾cup(175ml)milk3apples(Winesap,York,orotherbakingapples)2tablespoons(28g)unsaltedbutter,divided1tablespoonsugar1½teaspoonscinnamon

Combinefirst2ingredients.Cutinshorteningwithpastryblenderuntilmixtureresemblescoarsemeal;graduallyaddmilk,stirring tomakeasoftdough.Rolldoughonlightlyflouredsurfacetomake¼-inch(0.5cm)thickness,shapingintoa21×14-inch(53×36cm)rectangle.Cutdoughwithapastrycutterintosix7-inch (18 cm) squares. Peel and core apples, cut in half, place 1 apple half oneach pastry square; dot each with 1 teaspoon butter. Sprinkle each with ½teaspoonsugarand¼teaspooncinnamon.Moistenedgesofeachdumplingwithwater, bringing corners to middle and pinching edges to seal. Place thedumplings in a 12 × 8 × 2-inch (30 × 20 × 5 cm) baking dish coated withnonstickvegetableoilsprayandbakeina375°F(190°C,gasmark5)ovenfor35minutes.

Yield:6servings


CrunchyBakedApplesGranolaaddscrunch to theseapples,whilehoneyandappleandorange juicesprovidesweetness.

4GrannySmithapples½cup(41g)granola2cinnamonsticks,brokeninhalf½cup(170g)honey1cup(235ml)applejuice1cup(235ml)orangejuice

Slicetopsoffapples.Seedandcore.Donotcutoffbottomofapple.Placeapplesin a baking dish. Fill opening with granola. Place cinnamon sticks in top ofapples.Dribblehoneyoverapples.Pourappleandorangejuiceindishtocooktheapples.Bakeuncoveredfor2hoursat300°F(150°C,gasmark2).Removecinnamonsticksbeforeserving.

Yield:4servings


DateNutLoafThisisasweetbreadthat’sgreatforeitherbreakfastordessert.Ilikeitwithalittlebitofapplebutter.

1cup(235ml)water,boiling1cup(145g)choppeddates¼cup(55g)unsaltedbutter½cup(115g)packedbrownsugar¼cup(50g)sugar1egg1¾cups(210g)wholewheatpastryflour½teaspoonbakingsoda½teaspoonbakingpowder¾cup(84g)coarselychoppedpecans

Preheatovento350°F(180°C,gasmark4).Spray8×4-inch(20×10cm)loafpan with nonstick vegetable oil spray. Pour boiling water over dates and letsoften.Beatbutteruntilcreamyinlargebowl.Graduallybeatinthesugarsandcreamwell;beatintheegg.Beatinthedatesandtheirliquid(atlowestspeed).Sift together flour, baking soda, andbakingpowder.Addgradually, on lowestspeed,tothecreamedmixture;stirinthepecans.Pourintoloafpancoatedwithnonstickvegetableoilspray.Bake45minutesoruntilknifeinsertedinmiddleofloafcomesoutclean.Cool loaf inpanonrackfor10minutesand turnoutonracktocool.

Yield:8servings


TIPThiswillkeepforatleastaweekrefrigerated.Forlongerstorage,freeze.

DoubleApricotBreadThisisagreatbreadforthosemorningswhenyouwantalittlesomethingsweet.Itdoesn’trequireanythingonit,butyoucouldaddalittleapricotjamandmakeitatriple.

16ounces(455g)cannedapricots,drained2½cups(300g)wholewheatpastryflour1¼cups(250g)sugar3½teaspoons(16g)bakingpowder½teaspoonpumpkinpiespice2eggs,beaten½cup(120ml)skimmilk3tablespoons(45ml)canolaoil1cup(130g)choppeddriedapricots

Inablendercontainerorfoodprocessorbowl,blendorprocesscannedapricothalves until smooth. Set aside. In a large bowl combine flour, sugar, bakingpowder, and pumpkin pie spice. In another bowl combine eggs, the apricotpuree,milk, andoil.Add to flourmixture, stirring just until combined.Stir indriedapricots.Pourintotwo8×4×2-inch(20×10×5cm)loafpanscoatedwithnonstickvegetableoilspray.Bakeina350°F(180°C,gasmark4)oven45to50minutesoruntilatoothpickinsertednearcentercomesoutclean.Coolinpans10minutes.Removefrompans.Coolcompletely.Sliceandserve.

Yield:16servings


AppleCakeEveryonewantssomethingsweeteveryonceinawhile.Butthatdoesn’tmeanthat it can’t still begood foryou.Wholewheat flour andapplesbumpup thenutritionandfiberlevelsofthiscake,butthetastejustsays“good.”

2¼cups(270g)wholewheatpastryflour1cup(200g)sugar¾cup(170g)packedbrownsugar1tablespooncinnamon2teaspoonsbakingpowder½teaspoonbakingsoda¾cup(175ml)canolaoil1teaspoonvanillaextract3eggs2cups(250g)finelychoppedapple1cup(120g)choppedwalnuts¼cup(25g)confectioners’sugar,sifted

Generouslygreaseand flour a10-inch (25cm) fluted tubepan; set aside. Inalarge mixing bowl, combine the flour, sugars, cinnamon, baking powder, andbaking soda.Add oil, vanilla, and the eggs; beat untilwellmixed. Stir in thechoppedapplesandwalnuts.Spoonbatterevenly intopreparedpan.Bake ina350°F(180°C,gasmark4)ovenfor45to50minutesoruntilcaketestsdone.Coolinpan12minutes;invertcakeontoawirerack.Coolthoroughly.Sprinklewithconfectioners’sugar.

Yield:16servings


ApplesauceDateCakeThisisfurtherproofthatsomethingsweetanddeliciouscanstillhavesignificantnutritionalvalue.Thiscakekeepswellandisgreatforsnacksorwithlunches.

2cups(240g)wholewheatpastryflour2teaspoonsbakingsoda1teaspooncinnamon½teaspoonallspice½teaspoonnutmeg¼teaspoongroundcloves2eggs1cup(225g)packedbrownsugar½cup(112g)unsaltedbutter,softened2cupsapplesauce,divided1cup(145g)choppeddates¾cup(84g)coarselychoppedpecans

Preheatovento350°F(180°C,gasmark4).Spraya9×9×2-inch(23×23×5cm)panwithnonstickvegetableoilspray.Stirtogetherflour,bakingsoda,andspices.Addeggs,brownsugar,butter,and1cupapplesauce.Beatatlowspeedjustuntiltheingredientsarecombined.Atmediumspeed,beat2minuteslonger,occasionallyscrapingthesideofthebowl.Addremainingapplesauce,dates,andpecans; beat 1 minute. Pour batter into pan. Bake 50 minutes or until knifeinsertedincentercomesoutclean.Cool10minutesinpan.

Yield:12servings


ChocolateCherryCakeThis is a great special occasion cake (Valentine’s Day comes immediately tomind).

2cups(240g)wholewheatpastryflour1½cups(300g)sugar1¼teaspoonsbakingsoda1teaspoonbakingpowder3tablespoonsnonfatdrymilkpowdercup(135g)shorteningcup(30g)cocoapowder

1cancherrypiefilling2eggs1teaspoonalmondextract

Combineallingredients.Pourintogreasedandfloured13×9-inch(33×23cm)pan.Bakeat350°F(180°C,gasmark4)untildone,about30minutes.

Yield:16servings


IrishAppleCakeIwassearchingforIrishdessertrecipeslastSt.Patrick’sDayandcameacrossonesimilartothisone.It’slikeahalfcake/halfpieandabsolutelydelicious.

¼pound(113g)unsaltedbutter1¾cups(210g)wholewheatpastryflour¼teaspoonbakingpowder½cup(100g)sugar1egg,beaten½cup(120ml)skimmilk2apples1tablespoonsugar½teaspoongroundcloves

Cutbutterintoflourandbakingpowdertomakedrycrumbs.Addsugar,beatenegg,andenoughmilktomakeasoftdough.Dividedoughintwo.Rollonehalfintoacircletofitanovenproofpiepancoatedwithnonstickvegetableoilspray.Peelandcoreapples.Slicethemontothedoughandaddsugarandcloves.Rollouttheremainingpastryandfitontop.Pressthesidestogether;cutaslitthroughthelid.Bakeat350°F(180°C,gasmark4)about40minutesoruntilapplesarecookedthroughandthepastryisnicelybrowned.

Yield:6servings


OrangeZucchiniCakeSomoistandsweet,thismakesagreatsnackcake.

1cup(120g)wholewheatpastryflour1teaspoonbakingpowder½teaspoonbakingsoda1teaspoongroundcinnamon½teaspoongroundnutmeg¾cup(150g)sugar½cup(120ml)canolaoil2eggs½cup(30g)all-brancereal1½teaspoonsgratedorangepeel1teaspoonvanillaextract1cup(113g)gratedzucchini½cup(55g)choppedpecans¾cup(110g)raisins

Combineflour,bakingpowder,bakingsoda,cinnamon,andnutmeg.Setaside.In large bowl, beat sugar, oil, and eggs until well combined. Stir in cereal,orangepeel,andvanilla.Addflourmixture,zucchini,pecans,andraisins.Mixwell. Spread evenly in 10 × 6-inch (25 × 15-cm) baking dish coated withnonstickvegetableoilspray.Bakeat325°F(170°C,gasmark3)for35minutesoruntilwoodenpickinsertednearcentercomesoutclean.Coolcompletely.

Yield:12servings


PineappleUpside-DownCakeIhadn’thadoneoftheseinmanyyearswhenIrecentlymadethis.Havinghadthefirstwarmslice,Iwonderedwhy.

6tablespoons(85g)unsaltedbutter,divided½cup(115g)darkbrownsugar5slicespineapple5maraschinocherries½cup(120ml)skimmilk1egg1teaspoonvanillaextract1¼cups(150g)wholewheatpastryflour½cup(100g)sugar2teaspoonsbakingpowder

Preheattheovento375°F(190°C,gasmark5).Melthalfofthebutterinaheavycast-ironskilletorovenproofpan.Addthebrownsugarandstirwell.Whiskin2teaspoons (10ml) of water. Remove from the heat and add a single layer ofpineappleslices.Placeacherryinthemiddleofeach.Setaside.Melttherestofthe butter.Whisk in themilk, egg, and vanilla.Combine the flour, sugar, andbakingpowder inaseparatemixingbowl.Beat themilkmixture into theflourmixtureuntilasmoothbatterforms.Pouroverthepineappleintheskillet.Bakefor30 to35minutesoruntil thecenter is firm.Allow tocool for10minutes.Invertthepanontoaservingplate.Servewarmoratroomtemperature.

Yield:8servings


PeanutButterBurritosThesemakegreatsnacksforkids,andadultsseemtolikethemtoo.

6wholewheattortillas,6inch(15cm)¾cup(195g)crunchypeanutbutter1cup(145g)raisins1cup(175g)chocolatechips

Spreadeachtortillawith2 tablespoonspeanutbutter.Sprinklewithraisinsandchocolatechips.Rolluptortillas.

Yield:6servings


TIPVary the flavor by adding nuts, candies, mini marshmallows, or otherflavorsofbakingchips.

CreamyFruitSaladThisiseasytoprepare…andfruitsaladsarealwaysenjoyed.

14ounces(397g)pineapplechunks,injuice11ounces(310g)mandarinoranges,undrained1cup(150g)slicedbanana1cup(145g)halvedstrawberries¾cup(113g)halvedseedlessgreengrapes1cup(145g)blueberries,freshorfrozenandthawed3½ounces(100g)instantvanillapuddingmix½cup(41g)granola

Drainchunkpineappleandorangesegments,reservingliquidinsmallbowl.Inlarge bowl, combine banana, strawberries, grapes, and blueberries. Sprinklepuddingmix into reserved liquid; mix until combined and slightly thickened.Fold into fruit until well combined. Spoon into serving dishes. Garnish withgranola.

Yield:8servings


23CookingTerms,WeightsandMeasurements,andGadgets

CookingTermsConfusedaboutatermIusedinoneoftherecipes?Takealookatthelisthereand see if theremight be an explanation. I’ve tried to include anything that Ithoughtmightraiseaquestion.

AlDenteTo the tooth in Italian—The pasta is cooked just enough to maintain a firm,chewytexture.

BakeTocookintheoven—Foodiscookedslowlywithgentleheat,concentratingtheflavor.

BasteTobrushorspoonliquid,fat,or juicesovermeatduringroastingtoaddflavorandtopreventitfromdryingout

BeatTosmoothamixturebybrisklywhippingorstirringitwithaspoon,fork,wirewhisk,rotarybeater,orelectricmixer

BlendTo mix or fold two or more ingredients together to obtain equal distributionthroughoutthemixture

BoilTocookfoodinheatedwaterorotherliquidthatisbubblingvigorously

BraiseA cooking technique that requires browningmeat in oil or other fat and thencookingslowlyinliquid—Theeffectofbraisingistotenderizethemeat.

BreadTocoatthefoodwithcrumbs(usuallywithsoftordrybreadcrumbs),sometimesseasoned

BroilTocookfooddirectlyundertheheatsource

BrothorStockAflavorfulliquidmadebygentlycookingmeat,seafood,orvegetables(and/ortheirby-products,suchasbonesandtrimming),oftenwithherbsandvegetables,inliquid(usuallywater)

BrownAquicksautéing,pan/ovenbroiling,orgrillingdoneeitherat thebeginningorendofmealpreparation,oftentoenhanceflavor,texture,oreyeappeal

BrushUsingapastrybrush to coat a food suchasmeatorbreadwithmeltedbutter,glaze,orotherliquid

ChopTocutintoirregularpieces

CoatToevenlycoverfoodwithflour,crumbs,orabatter

CombineToblendtwoormoreingredientsintoasinglemixture

CoreToremovetheinediblecenteroffruitssuchaspineapples

CreamTobeatbutterormargarine,withorwithoutsugar,until lightandfluffy—Thisprocesstrapsinairbubbles;lateritisusedtocreateheightincookiesandcakes.

CutInToworkbutterormargarineintodryingredients

DashAmeasureapproximatelyequalto1/16teaspoon

Deep-FryTocompletelysubmergethefoodinhotoil—Aquickwaytocooksomefood;asa result, thismethodoftenseems toseal in the flavorsof foodbetter thananyothertechnique.

DiceTocutintocubes

DirectHeatHeatwaves radiate from a source and travel directly to the itembeing heated

withnoconductorbetweenthem—Examplesaregrilling,broiling,andtoasting.

DoughUsedprimarilyforcookiesandbreads—Doughisamixtureofshortening,flour,liquid, and other ingredients that maintains its shape when placed on a flatsurface,althoughitwillchangeshapeoncebakedthroughtheleaveningprocess.

DredgeTocoatlightlyandevenlywithsugarorflour

DumplingAbatterorsoftdoughthat isformedintosmallmoundsthatarethensteamed,poached,orsimmered

DustTosprinklefoodlightlywithspices,sugar,orflourforalightcoating

FoldTo cut and mix lightly with a spoon to keep as much air in the mixture aspossible

FritterSweetorsavoryfoodscoatedormixedintobatter,thendeep-fried

FryTocookfoodinhotoil,usuallyuntilacrispbrowncrustforms

GlazeAliquidthatgivesanitemashinysurface—Examplesarefruit jamsthathave

beenheatedorchocolatethathasbeenthinned.

GreaseTocoatapanorskilletwithathinlayerofoil

GrillTocookovertheheatsource(traditionallyoverwoodcoals)intheopenair

GrindTomechanicallycutafoodintosmallpieces

HullToremovetheleafypartsofsoftfruitssuchasstrawberriesorblackberries

KneadToworkdoughwith theheelsofyourhands inapressingand foldingmotionuntilitbecomessmoothandelastic

MarinateTocombinefoodwitharomaticingredientstoaddflavor

MinceTochopfoodintotinyirregularpieces

MixTobeatorstirtwoormorefoodstogetheruntiltheyarethoroughlycombined

Panfry

Tocookinahotpanwithsmallamountofhotoil,butter,orotherfat,turningthefoodoveronceortwice

PoachSimmeringinaliquid

PotRoastAlargepieceofmeat,usuallybrownedinfat,cookedinacoveredpan

PureeFoodthathasbeenmashedorsieved

ReduceTocookliquidsdownsothatsomeofthewatertheycontainevaporates

RoastTocookuncoveredintheoven

SautéTo cookwith a small amount of hot oil, butter, or other fat, tossing the foodaroundoverhighheat

SearTobrownafoodquicklyonallsidesusinghighheattosealinthejuices

ShredTocutintofinestrips

SimmerTocookslowlyinaliquidoverlowheat

SkimTo remove the surface layer (of impurities, scum, or fat) from liquids such asstocksandjamswhilecooking—Thisisusuallydonewithaflatslottedspoon.

SmokeToexposefoodstowoodsmoketoenhancetheirflavorandhelppreserveand/orevenlycookthem

SteamTocookinsteambysuspendingfoodsoverboilingwaterinasteamerorcoveredpot

StewTocookfoodinliquidforalongtimeuntiltender,usuallyinacoveredpot

StirTomixingredientswithautensil

Stir-fryTocookquicklyoverhighheatwithasmallamountofoilbyconstantlystirring—Thistechniqueoftenemploysawok.

TossTomixingredientslightlybyliftinganddroppingthemwithtwoutensils

Whip

Tobeatanitemtoincorporateair,augmentvolume,andaddsubstance

ZestThe thin, brightly colored outer part of the rind of citrus fruits—It containsvolatileoils,usedasaflavoring.

WeightsandMeasurementsFirstofall,hereisaquickrefresheronmeasurements.

3teaspoons=1tablespoon2tablespoons=1fluidounce4tablespoons=2fluidounces=¼cup5 tablespoons=16teaspoons= cup8tablespoons=4fluidounces=½cup16tablespoons=8fluidounces=1cup2cups=1pint4cups=2pints=1quart16cups=8pints=4quarts=1gallon

MeasurementsofLiquidVolumeThefollowingmeasuresareapproximatebutcloseenoughformost,ifnotall,oftherecipesinthisbook.

1quart=1liter1cup=250milliliters¾cup=200milliliters½cup=125milliliterscup=105milliliters

¼cup=60milliliters1fluidounce=30milliliters1tablespoon=15milliliters1teaspoon=5milliliters

MeasurementsofWeightMuchoftheworldmeasuresdryingredientsbyweight,ratherthanvolume,asisdone in the United States. There are several reliable websites, such aswww.baking911.com, that make conversions easy. The following basicconversionsmayalsobeuseful.

1ounce=28.4grams1pound=455grams(abouthalfakilo)

http://www.baking911.com

OvenTemperaturesFinally, we come to one that is relatively straightforward, the Fahrenheit toCelsiusconversion.

100°F=38°C150°F=66°C200°F=95°C225°F=110°C250°F=120°C275°F=140°C300°F=150°C325°F=170°C350°F=180°C375°F=190°C400°F=200°C425°F=220°C450°F=230°C475°F=240°C500°F=250°C

GadgetsIUseThefollowingaresomeof the tools thatIuse incooking.Someareusedveryoften and some very seldom, but they all help make things a little easier orquicker.Whyaresomethingshereandothersnot?Noreasonexceptthatmostoftheseare thingsIconsidereda little lessstandardthanastove,oven,grill,andmixer.

BlenderOkay, so everyonehas a blender.And it’s a handy little tool for blending andpureeingthings.Idon’treallythinkIneedtosayanymoreaboutthat.

BreadMachineWhen Iwentona low-sodiumdiet Idiscovered thatoneof thebiggest singlechanges thatyoucanmake toreduceyoursodiumintake is tomakeyourownbread.Mostcommercialbreadhaswellover100mgperslice.Manyrollsandspecialtybreadsareinthe300to400mgrange.Abreadmachinecanreducetheamountofeffortrequiredtomakeyourownbreadtoamanageablelevel.Ittakesatmost10minutes to load it and turn iton.Youcanevenset itona timer tohave your house filled with the aroma of fresh bread when you come home.Evenifyou’renotwatchingyoursodium,thereisnothinglikethesmellofbreadbakingandthetasterightoutofthe“oven.”

CanningKettleIfyouareplanningonmakingbatchesofthingslikepicklesandsalsainvolumesoyoudon’thavetogothroughtheprocesseverycoupleofweeks,thenyouaregoingtoneedawaytopreservefoods.Most itemscanbefrozen,ofcourse, ifthatisyourpreference.Butsomethingsjustseemtometoworkbetterinjars.Whatyouneedisakettlebigenoughtomakesurethejarscanbecoveredwithwaterwhenbeingprocessedinaboilingwaterbath.Therearealsorackstositthejarsinandspecialtongstomakeliftingtheminandoutofthewatereasier.I’veusedaporcelaincoveredkettleforthisforalotofyears,anditalsodoubledasastockpotbeforeIgotanewone.It’sbetterforcanningthanforsoupbecausetherelativelythinwallsallowthewatertoheatfaster(andthesouptoburn).

DeepFryerObviously, ifyouarewatchingyour fat intake, this shouldnotbeoneofyourmostoftenusedappliances.Idon’tuseitnearlyasoftenasIusedto,butitstilloccupiesaplaceintheappliancegarageinthecornerofthekitchencounter.It’saFryDaddy,bigenoughtocookabatchoffriesorfishfor3or4peopleatatime.

FoodProcessorI’mareal latecomer to thefoodprocessorworld. Italwaysseemedlikeanicethingtohave,butsomethingIcouldeasilydowithout.Weboughtonetohelpshred meat and other things for my wife’s mother, who was having somedifficulty swallowing large chunks of food. I use it now all the time to grindbreadintocrumbsorchopthepeppersandonionsthatseemtogointoat leastthreemealsaweek. It’sa low-endmodel thatdoesn’thave thepower togrindmeatandsomeoftheheaviertasks,butI’vediscoveredit’sarealtime-saverforanumberofthings.

ContactGrillThe George Foremanmodels are the most popular example of this item.Myson’sgirlfriendgavemethisforChristmasafewyearsago(andhedidn’thavethegoodsense tohangon toher…but that’sadifferentstory). Iuse it fairlyoften.WhenwebuiltourhouseweincludedaJenn-Aircooktopwithabuilt-ingrill and for years, thatwas used regularly. It still is for some things. Imuchpreferthewayitdoesburgersorsteakwhenit’stoocoldtogrillthemoutside,but it’sdifficult tocleananddoesn’tdonearlyasnicea jobas theForemanatthingslikegrilledveggiesandfish.Andthedesignallowsthefattodrainaway,givingyouahealthier,lower-fatmeal.

GrinderManyyearsagoweboughtanOsterKitchenCenter.Itwasoneofthoseall-in-one things that included a stand mixer, blender (the one we still use), foodchopper,andagrinderattachment.Thegrinderwasneverabigdealthatgotanyuse … until I started experimenting with sausage recipes. Since then I’vediscovered that grinding your own meat can save you both money and fat.Buying a beef or pork roast on sale, trimming it ofmost fat, and grinding ityourself cangiveyouhamburgeror sausagemeat that iswellover90percentleanandstilllessexpensivethanthefattierstuffyoubuyatthestore.Sonowthegrindergetsfairlyregularuse.

HandChopperMy daughter got this gem at aWal-Mart inNorth Carolinawhile shewas inschoolthere.Itwasfromoneofthoseguyswiththepodiumandtheauctioneer’sdeliveryandtheextrafreegiftsifyoubuyitwithinthenext10minutes.Neitherofushaseverseenonelikeitsince.Thefoodprocessorhastakenoversomeofitswork,butitstilldoesagreatjobchoppingthingslikeonionsasfineasyoucouldwantwithoutliquefyingthem.

PastaMakerI bought this toy after seeing it on a Sunday morning TV infomercial. It’s agenuineRonco/Popiel“AsSeenonTV”special,buttrynottoholdthatagainstit.Unlikethepastacuttersthatmerelyslicerolleddoughintoflatnoodles, thisonemixes thewholemess, then extrudes it through dieswith various shapedholesinthem.Therecipessayyoucanuseanykindofflour,butI’vefoundthatbuying the semolina flour that is traditionally used for pasta gives you doughthat’s easier to work with, as well as better texture and flavor. Thecharacterization of it as a “toy” is pretty accurate. There aren’t really anynutritionaladvantagesoverstore-boughtpasta.Ifyoubuythesemolina,thecostisprobablyaboutthesameassomeofthemoreexpensiveimportedpasta.Butit’sfuntoplaywith,makesagreatconversationpiece,andthepastatastesgood.

SaladShooterWeseem toendupwitha lotof thesegadgets,don’twe?This is anotheronethat’sbeenaroundforawhile,butit’sstillmyfavoriteimplementforshreddingpotatoesforhashbrownsorcabbageforcoleslaw.

SausageStufferThis is reallyanaddition to theKitchenCentergrinder. I founditatanonlineappliancerepairsite.Itisreallyjustaseriesofdifferent-sizetubesthatfitontheendofthegrindertostuffyourgroundmeatintocasings.Idothisoccasionallytomakelinksausage,butmostofthetimeIjustmakepattiesorbulksausage.

SlicerThiswas a closeout floormodel that I bought years ago.Beforegoingon thelow-sodiumdiet I used to buy delimeat in bulk and slice itmyself.Now it’smostoftenusedtoslicearoastorsmokedpieceofmeatforsandwiches.

SlowCookerI’vetriedtoavoidcallingitaCrock-Pot,whichisatrademarkofRival.Anyway,whateverthebrand,nokitchenshouldbewithoutone.

SmokerThiswasanotherpre-dietpurchasethathasbeenusedevenmoresince.IstartedwithaBrinkmanthatoriginallyusedcharcoal.ThenIboughtanadd-onelectricheat source for it thatworks a lot better in coldweather.Last year the familygave me a fancy MasterChef electric one that seals like an oven and has athermostat toholdthetemperature.NotonlydoI likethewayitdoesribsandother traditional smoked foods, butwe also use it fairly regularly to smoke abeeforporkroastorturkeybreasttouseforsandwiches.

SpringformPanThisisaround,straight-sidedpan.Thesidesareformedintoahoopthatcanbeunclaspedanddetachedfromitsbase.

Steamer(RiceCooker)Iuse thisprimarily forcookingrice,but it’s reallyaBlackandDeckerHandySteamer Plus that does a great job steaming vegetables too. It does makeexcellentrice,perfecteverytime.SoIguessthebottomlineisthatthoseofyouwho have trouble making rice, like me (probably because like me you can’tfollowtheinstructionsnottopeek),shouldconsidergettingoneoftheseoroneoftheJapanese-stylericecookers.

StockpotThe key here is to spend the extramoney to get a heavy-gauge one (anotherthing I eventually learned from personal experience). The lighter-weight onesnotonlywilldentandnotsitlevelonthestove,buttheywillalsoburnjustabouteverything you put in them. Mine also has a heavy glass lid that seals themoistureinwell.

TurbocookerThiswasanotherinfomercialsale.Itisalarge,dome-liddedfrypanwithracksthat fit inside it.Youcanbuy thematmanystores too,butmine is the“Plus”modelthathastwosteamerracksandatimer.Itreallywillcookawholedinnerquickly, “steam frying” themain course and steamingoneor twomore items.Theonlybadnews ismostof therecipes involveadditionsandchangeseveryfewminutes,soevenifyouonlytakeahalfhourtomakedinner,youspendthatwholetimeatthestove.

WaffleMakerWe don’t use this often, but it makes a nice change of pace for breakfast ordinner.

WokThisisaround-bottomedpanpopularinAsiancooking.

Index

AAlmonds

AlmondCrunchCookies,463RaspberryAlmondMuffins,142

Ambrosia,448Antipasto

AntipastoonaSkewer,54VeggieAntipasto,53

Appetizers.SeealsoDipsandspreads;SnacksAntipastoonaSkewer,54BlackBeanTortillaPinwheels,78–79BroccoliBites,49CarrotCheeseBall,46–47CheeseCrisps,34ChickenPecanPâté,60Chickpea-StuffedEggs,30–31EggplantFingers,50MacadamiaCheeseCrisps,64NewYorkGoodwichRoll-Ups,79–80Parmesan-GarlicPitaToasts,36PecanCheeseWafers,63Pecan-StuffedMushrooms,87PitaChips,35RanchCheeseBall,61RoastedChickpeas,32SkilletNachos,31SpicyPitaDippers,36–37SpinachBalls,50–51SpinachRoll-Ups,80StuffedArtichokes,83VeggieAntipasto,53

VeggieBars,86VeggieDippers,47ZucchiniSticks,51

ApplesAppleandBananaFritters,124AppleCake,482AppleCobbler,476AppleCoconutGranola,157AppleCoffeeCake,146AppleCookies,464AppleCrunch,477AppleDumplings,478AppleNutDip,91ApplePancakes,135AppleTopping,453–454ApplesauceDateCake,483BakedBreakfastCereal,148BranApplesauceMuffins,101–102CarrotAppleMuffins,140ChocolateCaramelApples,460CinnamonAppleOmelet,115CinnamonApplePopcorn,89CranberryAppleCrisp,456–457CranberryWalnutMold,401CrunchyBakedApples,479DateAppleWaldorfSalad,365IrishAppleCake,484–485JohnnyAppleseedSquares,473–474OatBakedApple,121OvernightLayeredFruitSalad,378

ApricotsApricotChews,90ApricotPecanBalls,475DoubleApricotBread,481

ArtichokesArtichokeDip,45

ArtichokePie,272BeanandArtichokeSalad,390ChickpeaSalad,311RigatoniwithArtichokeSauce,326SpinachArtichokeCasserole,352StuffedArtichokes,83

AsianChickenSoup,221AsianEggplant,344–345AsparagusStrata,271Avocado

AvocadoandCrabmeatSalad,360AvocadoSalsa,48Avocado-StuffedTomatoes,339Grapefruit,Avocado,andSpinachSalad,367OrangeAvocadoSalad,368

BBagels,WholeWheat,424BakedBreakfastCereal,148Bakedgoods.SeeBreads;Muffins;Rolls;SconesBakedOatmeal,94BakedPancake,99BakedStuffedPeaches,119Bananas

Ambrosia,448AppleandBananaFritters,124BananaBites,58BananaCerealCookie,150BananaChipBread,411–412BananaPumpkinMuffins,138BananaRaisinBread,411BananaberryBreakfastShake,128Banana-Peach-BlueberrySmoothie,126PeanutButterBananaMuffins,141Raspberry-BananaSmoothie,127–128

WholeWheatStrawberry-BananaMuffins,145BarbecuedBakedBeans,296BarbecuedNuts,65Barley

BarleyandPineNutCasserole,319–320BarleyCasserole,320BarleyMushroomPilaf,321BarleyRisotto,322BarleySalad,337BarleywithMushrooms,383Barley-StuffedGreenPeppers,382BeanandBarleyStew,210BeefandBarleyStew,195BeefBarleySkillet,196ChickenBarleyChowder,199ChickenBarleySoup,200ChickenChiliwithBarley,201LentilandBarleySoup,288MexicanBeanandBarleySoup,291WildRiceandBarleySalad,387

Bars.SeeCookiesandbarsBeans.SeealsoLegumes

BarbecuedBakedBeans,296BeanandArtichokeSalad,390BeanandBarleyStew,210BeanandCheddarCheesePie,171BeanandCornBurrito,265BeanBalls,190BeanChalupa,185BeanHominyDip,75BeanPatties,310BeanPie,428BeanSaladBurrito,170BeanSoupwithDumplings,172Beef,Bean,andCabbageStew,248BlackBeanandSpinachBreakfastBurrito,130

BlackBeanTortillaPinwheels,78–79BlackBeanTurkeyChili,173BrisketofBeefwithBeans,163Broccoli,NavyBean,andCashewSalad,394BrownBeans,297BrownRiceandBeans,274CheddarBeanDip,23ChickenandBeanSkillet,187ChickenandBlackBeans,255ChickenChiliVerde,188ChickpeaLoaf,308ChickpeaSalad,393ChickpeaSandwichSpread,191Chickpea-StuffedEggs,30–31ChiliBeans,298ChiliwithBeans,174Cholent,175ConfettiSalad,394–395Cornbread-ToppedBeanCasserole,164CountryBeefStew,166CowboyBeanDip,23–24CowboyPintoBeans,298–299CowgirlBeans,304CreoleBeans,299–300CurriedChickpeas,305–306fiberin,17–18Fiber-RichCasserole,273FourBeanSalad,374GreenBeanswithCaramelizedPearlOnions,342HarvestSoup,283HealthyChili,281HorseradishBeanDip,24Hummus,27ItalianBakedBeans,192ItalianBeanBake,300MarinatedBeanandCornSalad,395–396

MexicanBeanandBarleySoup,291MexicanBeanandCornSalad,397MexicanBeanSalad,313MexicanLayeredCasserole,168MexicanToppedPotatoes,270MinestronewithItalianSausage,261MixedBeanSoup,293NewEnglandBakedBeans,301Pasta,WhiteBean,andTunaSalad,398PastaandBeanSalad,389PastaeFagioli,292PastawithChickpeas,309PintoBeanandSquashStew,178PintoBeanandWildRiceSalad,399PorkChopandBeanSkillet,189RancherBeans,301–302RedBeanDip,25RefriedBeans,302RiceandBeans,380RoastedChickpeas,32SausageandBeanSoup,184SenateBeanSoup,179ShortcutBlackBeanSalsa,30SkilletNachos,31SouthwesternBeans,303SouthwesternPie,167SpicyBeanSoup,181SpicyLimas,343–344Tex-MexMeatLoaf,165ThreeBeanCasserole,169TwoBeanandRiceSalad,386Two-BeanPitaPizzas,186WhiteBeanandTunaSalad,193WhiteBeanDip,26WhiteBeanSoup,182WinterBeanSoup,183

BeefBeef,Bean,andCabbageStew,248BeefandBarleyStew,195BeefBarleySkillet,196BeefPaprikash,213BeefwithChiliDumplings,162BrisketofBeefwithBeans,163ChiliwithBeans,174Cholent,175Cornbread-ToppedBeanCasserole,164CountryBeefStew,166FreshTomatoMeatSauce,239IrishStew,217ItalianMeatSauce,215MexicanLayeredCasserole,168PotRoastwithRootVegetables,216SkilletNachos,31Stroganoff,197TacoCasserole,219TacoSalad,253TexasCornbreadSkilletMeal,254Tex-MexMeatLoaf,165ThreeBeanCasserole,169WesternCasserole,198WinterDaySoup,287

BeerVegetableSoup,282Beets

Borscht,236BetterThanStoveTop,328Biscuits,WholeWheat,422–423Blackbeans

BeanSaladBurrito,170BlackBeanandSpinachBreakfastBurrito,130BlackBeanTortillaPinwheels,78–79BlackBeanTurkeyChili,173ChickenandBlackBeans,255

ChiliBeans,298CowboyBeanDip,23–24MarinatedBeanandCornSalad,395–396MexicanBeanSalad,313MexicanChickenandBlackBeans,257ShortcutBlackBeanSalsa,30SkilletNachos,31TwoBeanandRiceSalad,386

Black-EyedpeasBlack-EyedPeaandRiceSalad,392Black-EyedPeaPâté,27–28Black-EyedPeaSalad,310–311,391Black-EyedPeasandLentils,305ChiliBeans,298MarinatedBlack-EyedPeas,312PeaSalad,314SpinachandBlack-EyedPeaSalad,400TexasCaviar,29

Blender,497Blueberries

Banana-Peach-BlueberrySmoothie,126BlueberryOatmealMuffins,139High-ProteinBlueberryPancakes,136

Borscht,236Bran

BranApplesauceMuffins,101–102Cranberry-OatBranMuffins,143High-FiberCookies,438–439High-FiberPiecrust,446OatBranMuffins,102–103OatBran-BerrySmoothie,160OrangeBranMuffins,103

BrandiedFruit,453Breadmachine,497Breads.SeealsoRolls

100%WholeWheatBread,403

BananaChipBread,411–412BananaRaisinBread,411DateNutLoaf,480DietSodaBread,412DoubleApricotBread,481FruitedFocaccia,414GermanDarkBread,408MapleOatmealBread,407NutBread,413OatmealBread,405OatmealBreadtoLiveFor,405–406OatmealSunflowerBread,406–407OnionandGarlicWheatBread,408–409RaisinBread,410RichGranolaBread,409–410SunflowerHoneyWheatBread,403–404WholeGrainVeggieFocacciaBread,419WholeWheatBeerBread,404WholeWheatFlatbread,420

BreakfastAppleandBananaFritters,124AppleCoconutGranola,157AppleCoffeeCake,146ApplePancakes,135BakedBreakfastCereal,148BakedOatmeal,94BakedPancake,99BakedStuffedPeaches,119BananaCerealCookie,150BananaPumpkinMuffins,138BananaberryBreakfastShake,128Banana-Peach-BlueberrySmoothie,126BlackBeanandSpinachBreakfastBurrito,130BlueberryOatmealMuffins,139BranApplesauceMuffins,101–102BreakfastBars,110

BreakfastBurrito,131BreakfastCarrotCookies,153BreakfastCitrusCups,123BreakfastCookies,151BreakfastCouscous,149BreakfastEnchiladas,132CaliforniaBreakfastSandwich,133CarrotAppleMuffins,140CashewGranola,158CerealBreakfastCookies,152Chocolate-RaspberrySmoothie,127CinnamonAppleOmelet,115CinnamonHoneyScones,105Cinnamon-OatBranPancakes,96CornmealPancakes,97–98Cranberry-OatBranMuffins,143CrunchyBreakfastTopping,112DateGranola,159EasyBreakfastStrata,134Frittata,114Granola,108High-ProteinBlueberryPancakes,136HomestylePancakeMix,94–95Latkes,120MultigrainPancakes,95–96No-BakeBreakfastBars,155OatBranMuffins,102–103OatBran-BerrySmoothie,160OatmealBreakfastCake,147OatmealRaisinScones,106OatmealWaffles,100–101OrangeBranMuffins,103Oven-BakedPancake,98PastaFritters,104PeanutButterBananaMuffins,141PeanutGranolaBars,154

PralineFrenchToast,137RaisinNutBreakfastBars,156RaspberryAlmondMuffins,142Raspberry-BananaSmoothie,127–128SpinachPie,118SpinachQuiche,117Strawberry-RhubarbMuffins,144ToastyNutGranola,109WheatWaffles,100WholeGrainScones,107WholeWheatButtermilkPancakes,97WholeWheatCoffeeCake,111WholeWheatStrawberry-BananaMuffins,145ZucchiniPancakes,116

BrisketofBeefwithBeans,163Broccoli

Broccoli,NavyBean,andCashewSalad,394BroccoliandTomatoSalad,361BroccoliBites,49BroccoliCauliflowerSalad,362BroccoliPastaSauce,211CreamofBroccoliSoup,237

BrownBeans,297Brownrice.SeeRiceBrownies,Fudgy,440BrusselsSproutswithTarragonMustardButter,339–340Bulgur

BulgurCheeseBake,275BulgurPilaf,323BulgurWheatwithSquash,324Tabbouleh,388TomatoPilaf,317VegetableBulgurSalad,334

BurritosBeanandCornBurrito,265BeanSaladBurrito,170

BlackBeanandSpinachBreakfastBurrito,130BreakfastBurrito,131PeanutButterBurritos,487

CCabbage

Beef,Bean,andCabbageStew,248Borscht,236CabbageFruitSalad,363IslandSlaw,371MexicanColeSlaw,371

CajunPartyMix,38–39Cakes

AppleCake,482AppleCoffeeCake,146ApplesauceDateCake,483ChocolateCherryCake,484EasyPumpkinCupcakes,461HoneyOatmealCake,442IrishAppleCake,484–485OatmealBreakfastCake,147OrangeZucchiniCake,485–486PineappleUpside-DownCake,486–487RedVelvetCake,443WholeWheatCoffeeCake,111

CaliforniaBreakfastSandwich,133Cancer,11Cannellinibeans

ChickenChiliVerde,188ItalianBeanBake,300

Canningkettle,497CaramelCorn,41CaribbeanVegetableCurry,276–277Carrots

BreakfastCarrotCookies,153

CarrotAppleMuffins,140CarrotCheeseBall,46–47PotatoandCarrotBake,348–349

CashewsBroccoli,NavyBean,andCashewSalad,394CashewGranola,158

CasserolesBarleyandPineNutCasserole,319–320BarleyCasserole,320ChickpeaandVegetableCasserole,384Cornbread-ToppedBeanCasserole,164Fiber-RichCasserole,273MexicanLayeredCasserole,168MixedVegetableCasserole,351RiceandCheeseCasserole,318SpinachArtichokeCasserole,352SpinachCasserole,349SummerSquashCasserole,352–353TacoCasserole,219ThreeBeanCasserole,169WesternCasserole,198ZucchiniCasserole,350

CauliflowerBroccoliCauliflowerSalad,362MarinatedCauliflowerSalad,375

CeleryCreamedCeleryandPeas,341

CerealBreakfastCookies,152CheddarBeanDip,23Cheese

BeanandCheddarCheesePie,171BreakfastEnchiladas,132BulgurCheeseBake,275CarrotCheeseBall,46–47CheddarBeanDip,23CheeseCrisps,34

DeviledNutBall,77MacadamiaCheeseCrisps,64PecanCheeseWafers,63RanchCheeseBall,61RiceandCheeseCasserole,318TexasCheeseDip,76Tuna-PecanBall,78VegetableQuesadillas,81

CherriesChocolateCherryCake,484

ChickenAsianChickenSoup,221ChickenandBeanSkillet,187ChickenandBlackBeans,255ChickenandSausagePie,222–223ChickenandSnowPeas,223–224ChickenBarleyChowder,199ChickenBarleySoup,200ChickenChiliVerde,188ChickenChiliwithBarley,201ChickenCornChowder,224ChickenPecanPâté,60ChickenPolynesian,226Chicken-PastaStir-Fry,225Chili-ChickenStew,256FiestaSalad,366Indian-FlavoredChicken,227ItalianChickenSoup,227–228ItalianDinnerSalad,220MexicanChickenandBlackBeans,257MexicanChickenSoup,258Slow-CookerChickenCurry,230SmokedChickenMinestrone,259Stir-FriedChickenandBrownRice,202

ChickpeasBeanandCheddarCheesePie,171

ChickpeaandVegetableCasserole,384ChickpeaLoaf,308ChickpeaSalad,311,393ChickpeaSandwichSpread,191Chickpea-StuffedEggs,30–31ConfettiSalad,394–395CurriedChickpeas,305–306FourBeanSalad,374Hummus,27MarinatedBeanandCornSalad,395–396PastawithChickpeas,309PeaSalad,314PorkandChickpeaStir-Fry,260RoastedChickpeas,32SausageandChickpeaSoup,262Tabbouleh,388ThreeBeanCasserole,169Two-BeanPitaPizzas,186

ChiliBlackBeanTurkeyChili,173ChickenChiliVerde,188ChickenChiliwithBarley,201ChiliBeans,298ChiliwithBeans,174Chili-ChickenStew,256HealthyChili,281

ChocolateChocolateCaramelApples,460ChocolateCherryCake,484ChocolatePeanutCookies,431Chocolate-RaspberrySmoothie,127fiberin,21FudgyBrownies,440Good-for-YouChocolateChipCookies,432–433S’moreSnackMix,40WhiteChocolate-CranberryCookies,436

WholeWheat-ChocolateChipCookies,431–432Cholent,175Cholesterol,12Chowders

ChickenBarleyChowder,199ChickenCornChowder,224ChowderfromtheSea,232ItalianOvenChowder,252NewEnglandCornChowder,241ShrimpandCornChowder,234VegetableandHamChowder,235

ChunkyPeaSoup,277Cinnamon

CinnamonAppleOmelet,115CinnamonApplePopcorn,89CinnamonHoneyScones,105Cinnamon-OatBranPancakes,96

Circulatorysystem,11–12Clams

WholeWheatLinguinewithWhiteClamSauce,206Coconut

AppleCoconutGranola,157Coffee,20Coleslaw

IslandSlaw,371MexicanColeSlaw,371

Coloncancer,11ConfettiSalad,394–395Contactgrill,498Cookiesandbars

AlmondCrunchCookies,463AppleCookies,464ApricotPecanBalls,475BananaCerealCookie,150BreakfastCarrotCookies,153BreakfastCookies,151

CerealBreakfastCookies,152ChocolatePeanutCookies,431CrunchyOrangeCookies,465FruitCookies,466Good-for-YouChocolateChipCookies,432–433GrahamCrackerPralineCookies,466–467GranolaCookies,467–468High-FiberCookies,438–439JohnnyAppleseedSquares,473–474MolassesCookies,439–440MudballCookies,72OatandWheatCookies,433OatmealSpiceCookies,434PeanutBars,474–475Peanut-GranolaCookies,470PecanCookies,469PoppyseedCookies,437Raisin-GranolaCookies,468TrailBars,473TrailMixCookies,435WhiteChocolate-CranberryCookies,436WholeWheatSunflowerSeedCookies,437–438WholeWheat-ChocolateChipCookies,431–432ZucchiniBars,472ZucchiniCookies,471

Cookingterms,489–495CoolRice,444–445Corn

BeanandCornBurrito,265ChickenCornChowder,224ConfettiSalad,394–395CornFritters,423–424CornSalad,364MarinatedBeanandCornSalad,395–396MexicanBeanandCornSalad,397NewEnglandCornChowder,241

ShrimpandCornChowder,234Cornbread

Cornbread-ToppedBeanCasserole,164Mexican-StyleCornbread,425TexasCornbreadSkilletMeal,254

CornmealPancakes,97–98CountryBeefStew,166CountryVegetableSoup,278Couscous

BreakfastCouscous,149MoroccanCouscous,381

CowboyBeanDip,23–24CowboyPintoBeans,298–299CowgirlBeans,304Crabmeat

AvocadoandCrabmeatSalad,360Cranberries

CranberryAppleCrisp,456–457CranberryOrangeRing,458–459CranberryRice,458CranberryWalnutMold,401CranberryYamBake,340–341Cranberry-OatBranMuffins,143Raspberry-CranberryMold,377WhiteChocolate-CranberryCookies,436WinterFruitBowl,451

CreamofBroccoliSoup,237CreamedCeleryandPeas,341CreamyFruitSalad,488CreoleBeans,299–300CrunchyBakedApples,479CrunchyBreakfastTopping,112CrunchyOrangeCookies,465Curry

CaribbeanVegetableCurry,276–277CurriedChickpeas,305–306

CurriedRiceSalad,331CurriedSnackMix,39–40CurriedVegetableSoup,279HarvestVegetableCurry,347Slow-CookerChickenCurry,230

DDal,306

DalwithTomatoandOnion,307Dates

ApplesauceDateCake,483DateAppleWaldorfSalad,365DateChews,71DateGranola,159DateNutLoaf,480

Deepfryer,498Desserts.SeealsoCookiesandbars

Ambrosia,448AppleCake,482AppleCobbler,476AppleCrunch,477AppleDumplings,478AppleTopping,453–454ApplesauceDateCake,483BeanPie,428BrandiedFruit,453BrownRicePudding,444ChocolateCaramelApples,460CoolRice,444–445CranberryAppleCrisp,456–457CranberryOrangeRing,458–459CrunchyBakedApples,479EasyPumpkinCupcakes,461FreshFruitCompote,448–449FruitPizza,459–460

FruitSoup,449FruitwithAmarettoCream,57–58FudgyBrownies,440HawaiianFruitSalad,450HoneyOatmealCake,442IrishAppleCake,484–485OatBakedApple,121PeanutButterBurritos,487PearPieFilling,454PineappleUpside-DownCake,486–487PintoBeanPecanPie,429PumpkinCustard,457RaspberryCobbler,455–456RedVelvetCake,443RibbonFruitMold,452StrawberryRhubarbPieFilling,455TropicalTwist,450–451WinterFruitBowl,451

DeviledNutBall,77Diabetes,12DietSodaBread,412Dipsandspreads

AppleNutDip,91ArtichokeDip,45AvocadoSalsa,48BasilPesto,48–49BeanHominyDip,75Black-EyedPeaPâté,27–28CheddarBeanDip,23ChickpeaSandwichSpread,191CowboyBeanDip,23–24DeviledNutBall,77FruitwithOrangeCreamDip,125HorseradishBeanDip,24HotPecanDip,62Hummus,27

LayeredMiddleEasternDip,75–76OliveNutSpread,61OrangeandNutSpread,92PeanutButterDip,73RedBeanDip,25ShortcutBlackBeanSalsa,30SpinachDip,46SplitPeaSpread,28–29TexasCaviar,29TexasCheeseDip,76Tuna-PecanBall,78WhiteBeanDip,26

DoubleApricotBread,481Dumplings

AppleDumplings,478BeanSoupwithDumplings,172BeefwithChiliDumplings,162PotatoDumplings,358–359

DutchPeaSoup,176

EEasyBreakfastStrata,134EasyPumpkinCupcakes,461Eggplant

AsianEggplant,344–345EggplantFingers,50EggplantStew,214GrilledEggplant,345GrilledVegetableStacks,346Moussaka,228–229

EggsCaliforniaBreakfastSandwich,133Chickpea-StuffedEggs,30–31CinnamonAppleOmelet,115EasyBreakfastStrata,134

Frittata,114SpinachQuiche,117

Enchiladas,Breakfast,132

FFettuccinewithVegetables,269Fiber

amountneeded,13benefitsof,10–13side-effectsof,3–14sources,16–21

Fiber-RichCasserole,273Fiber-RichVegetableSoup,280FiestaSalad,366FlorentineSoup,238Focaccia

FocacciaRolls,418FruitedFocaccia,414WholeGrainVeggieFocacciaBread,419

Foodprocessor,498FourBeanSalad,374FreshFruitCompote,448–449FreshTomatoMeatSauce,239Frittata,114Fritters,CornFruitedFocaccia,414Fruits.Seealsospecifictypes

Ambrosia,448BrandiedFruit,453CabbageFruitSalad,363CreamyFruitSalad,488fiberin,19–20FreshFruitCompote,448–449FruitandNutPopcorn,88–89FruitCookies,466

FruitPizza,459–460FruitSauce,125–126FruitSoup,449FruitwithAmarettoCream,57–58FruitwithOrangeCreamDip,125HawaiianFruitSalad,450OvernightLayeredFruitSalad,378RibbonFruitMold,452TropicalTwist,450–451WinterFruitBowl,451

FudgyBrownies,440

GGadgets,497–501GarlicFriedPotatoes,356Gas,3–14Gazpacho,240GermanDarkBread,408Good-for-YouChocolateChipCookies,432–433GrahamCrackerPralineCookies,466–467Grains,18.SeealsoBarley;Bulgur;Oats/oatmeal;Rice;Wholewheat

BakedPancake,99BeefandBarleyStew,195BeefBarleySkillet,196BranApplesauceMuffins,101–102BreakfastBars,110BulgurCheeseBake,275CajunPartyMix,38–39CaramelCorn,41CheeseCrisps,34ChickenBarleyChowder,199ChickenBarleySoup,200ChickenChiliwithBarley,201CinnamonHoneyScones,105Cinnamon-OatBranPancakes,96

CornmealPancakes,97–98CrunchyBreakfastTopping,112CurriedSnackMix,39–40HomestylePancakeMix,94–95MexicanPinwheels,42–43MoroccanCouscous,381MultigrainPancakes,95–96MultigrainRolls,416–417OrangeBranMuffins,103Oven-BakedPancake,98Parmesan-GarlicPitaToasts,36PastaFritters,104PitaChips,35Ranch-StylePretzels,38RockyRoadPopcornBars,41–42S’moreSnackMix,40SpicyPitaDippers,36–37Tabbouleh,388TomatoPilaf,317TortillaRoll-Ups,43WheatGermCrackers,34–35WholeGrainScones,107

Granola,108AppleCoconutGranola,157AppleCrunch,477BreakfastBars,110CashewGranola,158DateGranola,159GranolaBars,441GranolaCookies,467–468PeanutGranolaBars,154Peanut-GranolaCookies,470Raisin-GranolaCookies,468RichGranolaBread,409–410ToastyNutGranola,109TrailBars,473

GrapefruitBreakfastCitrusCups,123Grapefruit,Avocado,andSpinachSalad,367WinterFruitBowl,451

GreenbeansBeanandArtichokeSalad,390ConfettiSalad,394–395FourBeanSalad,374GreenBeanswithCaramelizedPearlOnions,342MexicanBeanSalad,313PastaandBeanSalad,389SesameGreenBeans,343SouthwesternBeans,303VegetableMedley,353

GreenPeaSoup,177GrilledEggplant,345GrilledVegetableStacks,346Grinder,498

HHam

VegetableandHamChowder,235Handchopper,499HarvestSoup,283HarvestVegetableCurry,347HawaiianFruitSalad,450HealthyChili,281Heartdisease,11–12Highbloodpressure,12High-FiberCookies,438–439High-fiberdiet,benefitsof,10–13High-FiberPiecrust,446High-ProteinBlueberryPancakes,136HolidayScones,415HomeFriedPotatoes,358

HomestylePancakeMix,94–95Hominy

BeanHominyDip,75HoneyNuttySnack,70HoneyOatmealCake,442HorseradishBeanDip,24HotPecanDip,62Hummus,27

LayeredMiddleEasternDip,75–76

IImmunesystem,12Indian-FlavoredChicken,227IrishAppleCake,484–485IrishStew,217IslandSlaw,371Italian

ItalianBakedBeans,192ItalianBeanBake,300ItalianChickenSoup,227–228ItalianDinnerSalad,220ItalianGardenVegetableSoup,284ItalianLentilSoup,285ItalianMeatSauce,215ItalianOvenChowder,252ItalianPastaSalad,373ItalianSalad,373–374ItalianVegetableSoup,286

JJohnnyAppleseedSquares,473–474

K

KidneybeansBeanandArtichokeSalad,390BeanandCheddarCheesePie,171BeanandCornBurrito,265BeanSaladBurrito,170BeefwithChiliDumplings,162BrownRiceandBeans,274ChickenandBeanSkillet,187ChiliwithBeans,174Cholent,175Fiber-RichCasserole,273FourBeanSalad,374MarinatedBeanandCornSalad,395–396MexicanBeanandCornSalad,397MexicanBeanSalad,313RiceandBeans,380SouthwesternPie,167Tex-MexMeatLoaf,165ThreeBeanCasserole,169Two-BeanPitaPizzas,186

Kitchengadgets,497–501

LLatkes,120LayeredMiddleEasternDip,75–76Legumes.SeealsoBeans

Black-EyedPeaandRiceSalad,392Black-EyedPeaPâté,27–28Black-EyedPeaSalad,310–311,391Black-EyedPeasandLentils,305Dal,306DalwithTomatoandOnion,307DutchPeaSoup,176fiberin,17–18ItalianLentilSoup,285

LentilandBarleySoup,288LentilBrownRiceSoup,289MarinatedBlack-EyedPeas,312PeaSalad,314SlowCookerSplitPeaSoup,180SpinachandBlack-EyedPeaSalad,400SplitPeaSpread,28–29TexasCaviar,29

LentilsBlack-EyedPeasandLentils,305Dal,306DalwithTomatoandOnion,307ItalianLentilSoup,285LentilandBarleySoup,288LentilBrownRiceSoup,289

LimabeansSpicyLimas,343–344ThreeBeanCasserole,169

LinguineLinguinewithScallops,205LinguinewithTuna,207WholeWheatLinguinewithWhiteClamSauce,206

Liquidvolumemeasurements,495–496

MMacadamiaCheeseCrisps,64MapleOatmealBread,407MarinatedBeanandCornSalad,395–396MarinatedBlack-EyedPeas,312MarinatedCauliflowerSalad,375MarinatedVegetableSalad,376–377,396–397MarinatedVegetables,52MarinatedZucchiniSalad,375–376Measurements,495–496MediterraneanRiceSalad,332

Metricconversions,495–496Mexican

MexicanBeanandBarleySoup,291MexicanBeanandCornSalad,397MexicanBeanSalad,313MexicanBeefSalad,249MexicanChickenandBlackBeans,257MexicanChickenSoup,258MexicanColeSlaw,371MexicanLayeredCasserole,168MexicanPinwheels,42–43MexicanPitas,264MexicanRice,316–317MexicanSpaghettiPie,250MexicanToppedPotatoes,270Mexican-StyleCornbread,425

MinestronewithItalianSausage,261MixedBeanSoup,293MixedVegetableCasserole,351MolassesCookies,439–440MoldedVegetableSalad,372MoroccanCouscous,381Moussaka,228–229MudballCookies,72Muffins

BananaPumpkinMuffins,138BlueberryOatmealMuffins,139BranApplesauceMuffins,101–102CarrotAppleMuffins,140Cranberry-OatBranMuffins,143OatBranMuffins,102–103OrangeBranMuffins,103PeanutButterBananaMuffins,141RaspberryAlmondMuffins,142Strawberry-RhubarbMuffins,144WholeWheatStrawberry-BananaMuffins,145

MultigrainPancakes,95–96MultigrainRolls,416–417Mushrooms

BarleyMushroomPilaf,321BarleywithMushrooms,383Pecan-StuffedMushrooms,87

NNavybeans

BeanSaladBurrito,170BeanSoupwithDumplings,172Broccoli,NavyBean,andCashewSalad,394ChickenandBeanSkillet,187Cholent,175CreoleBeans,299–300ItalianBakedBeans,192MexicanBeanSalad,313MinestronewithItalianSausage,261PastaeFagioli,292SenateBeanSoup,179

NewEnglandBakedBeans,301NewEnglandCornChowder,241NewYorkGoodwichRoll-Ups,79–80NiçoiseSalad,233No-BakeBreakfastBars,155Noodles.SeealsoPasta

Stroganoff,197WesternCasserole,198

Nutritionalinformation,15Nutsandseeds,20

AlmondCrunchCookies,463Ambrosia,448AppleNutDip,91ApricotPecanBalls,475BarbecuedNuts,65

BarleyandPineNutCasserole,319–320Broccoli,NavyBean,andCashewSalad,394CajunPartyMix,38–39CaramelCorn,41CashewGranola,158ChickenPecanPâté,60CranberryWalnutMold,401CrunchyBreakfastTopping,112DateChews,71DateNutLoaf,480DeviledNutBall,77FruitandNutPopcorn,88–89Granola,108HoneyNuttySnack,70HotPecanDip,62MacadamiaCheeseCrisps,64MudballCookies,72NutBread,413OatmealSunflowerBread,406–407OliveNutSpread,61OrangeandNutSpread,92PartyNutMix,68PeanutButterDip,73PecanCheeseWafers,63PecanCookies,469PecanCrunchSnack,88Pecan-StuffedMushrooms,87PintoBeanPecanPie,429PralineFrenchToast,137RaisinNutBreakfastBars,156RanchCheeseBall,61RaspberryAlmondMuffins,142RockyRoadPopcornBars,41–42S’moreSnackMix,40SpicyNutMix,67SpicyPecans,66

SpinachandToastedWalnutSalad,400–401SugaredPecans,69ToastyNutGranola,109Tuna-PecanBall,78

OOatbran

Cranberry-OatBranMuffins,143OatBranMuffins,102–103OatBran-BerrySmoothie,160

Oats/oatmealAppleCoconutGranola,157BakedBreakfastCereal,148BakedOatmeal,94BananaCerealCookie,150BlueberryOatmealMuffins,139BreakfastBars,110CashewGranola,158CerealBreakfastCookies,152Cinnamon-OatBranPancakes,96CrunchyOrangeCookies,465DateGranola,159DietSodaBread,412Granola,108GranolaBars,441GranolaCookies,467–468High-FiberCookies,438–439HoneyOatmealCake,442JohnnyAppleseedSquares,473–474MapleOatmealBread,407OatandWheatCookies,433OatBakedApple,121OatmealBread,405OatmealBreadtoLiveFor,405–406OatmealBreakfastCake,147

OatmealRaisinScones,106OatmealSpiceCookies,434OatmealSunflowerBread,406–407OatmealWaffles,100–101ToastyNutGranola,109TrailMixCookies,435

Old-FashionedVegetableSoup,242OliveNutSpread,61Omelet,CinnamonApple,115Onions

GreenBeanswithCaramelizedPearlOnions,342OnionandGarlicWheatBread,408–409

OrangeAmbrosia,448BreakfastCitrusCups,123CranberryOrangeRing,458–459CrunchyOrangeCookies,465FruitwithOrangeCreamDip,125OrangeandNutSpread,92OrangeAvocadoSalad,368OrangeBranMuffins,103OrangeZucchiniCake,485–486OvernightLayeredFruitSalad,378SpinachandOrangeSectionSalad,369StuffedOranges,385TropicalTwist,450–451

Oventemperatures,496Oven-BakedPancake,98OvernightLayeredFruitSalad,378

PPancakes

ApplePancakes,135BakedPancake,99Cinnamon-OatBranPancakes,96

CornmealPancakes,97–98High-ProteinBlueberryPancakes,136HomestylePancakeMix,94–95MultigrainPancakes,95–96Oven-BakedPancake,98WholeWheatButtermilkPancakes,97ZucchiniPancakes,116

Parmesan-GarlicPitaToasts,36PartyNutMix,68Pasta

BroccoliPastaSauce,211Chicken-PastaStir-Fry,225FettuccinewithVegetables,269ItalianPastaSalad,373LinguinewithScallops,205LinguinewithTuna,207Pasta,WhiteBean,andTunaSalad,398PastaandBeanSalad,389PastaeFagioli,292PastaFritters,104PastawithChickpeas,309RigatoniwithArtichokeSauce,326Sicilian-StylePastaSalad,333TortelliniSalad,209TunaandPastaSalad,208WholeWheatLinguinewithWhiteClamSauce,206WholeWheatPastaSalad,336WholeWheatPastawithPesto,327ZitiwithVegetables,267

Pastamaker,499Peaches

BakedStuffedPeaches,119Banana-Peach-BlueberrySmoothie,126

Peanuts/peanutbutterHoneyNuttySnack,70No-BakeBreakfastBars,155

PeanutBars,474–475PeanutButterBananaMuffins,141PeanutButterBurritos,487PeanutButterDip,73PeanutGranolaBars,154Peanut-GranolaCookies,470TrailBars,473

PearPieFilling,454Peas.SeealsoBlack-Eyedpeas;Chickpeas

ChickenandSnowPeas,223–224ChunkyPeaSoup,277ConfettiSalad,394–395CreamedCeleryandPeas,341DutchPeaSoup,176GreenPeaSoup,177PeaSalad,314

PecansAmbrosia,448AppleNutDip,91ApricotPecanBalls,475BakedBreakfastCereal,148ChickenPecanPâté,60CinnamonApplePopcorn,89DateNutLoaf,480DeviledNutBall,77HotPecanDip,62MudballCookies,72OrangeandNutSpread,92PecanCheeseWafers,63PecanCookies,469PecanCrunchSnack,88Pecan-StuffedMushrooms,87PintoBeanPecanPie,429PralineFrenchToast,137RanchCheeseBall,61SpicyPecans,66

SugaredPecans,69Tuna-PecanBall,78

PeppersBarley-StuffedGreenPeppers,382

Pesto,48–49SpinachPestoSauce,294WholeWheatPastawithPesto,327

PiecrustHigh-FiberPiecrust,446WholeWheatPiecrust,445

PiesArtichokePie,272BeanandCheddarCheesePie,171BeanPie,428ChickenandSausagePie,222–223MexicanSpaghettiPie,250PearPieFilling,454PintoBeanPecanPie,429Shepherd’sPiewithCornbreadCrust,218StrawberryRhubarbPieFilling,455

PinenutsBarleyandPineNutCasserole,319–320

PineappleHawaiianFruitSalad,450PineappleBoats,122PineappleKabobs,57PineappleUpside-DownCake,486–487

PintobeansBeanandBarleyStew,210BeanChalupa,185BeanPatties,310BrownBeans,297CowboyPintoBeans,298–299CowgirlBeans,304HealthyChili,281MarinatedBeanandCornSalad,395–396

MexicanToppedPotatoes,270PintoBeanandSquashStew,178PintoBeanandWildRiceSalad,399PintoBeanPecanPie,429PorkChopandBeanSkillet,189RancherBeans,301–302RefriedBeans,302SouthwesternBeans,303TwoBeanandRiceSalad,386

PitaMexicanPitas,264Parmesan-GarlicPitaToasts,36PitaChips,35PizzaPita,85SpicyPitaDippers,36–37Two-BeanPitaPizzas,186VegetablePitaPockets,82

PizzaFruitPizza,459–460PizzaPita,85PizzaPrimavera,268Two-BeanPitaPizzas,186VeggiePizzaBites,84VeggiePizzawithWholeWheatCrust,266WholeWheatPizzaDough,422

PopcornCaramelCorn,41CinnamonApplePopcorn,89FruitandNutPopcorn,88–89RockyRoadPopcornBars,41–42

PoppyseedCookies,437Pork

BeanChalupa,185PorkandChickpeaStir-Fry,260PorkChopandBeanSkillet,189

PotRoastwithRootVegetables,216

Potatoes.SeealsoSweetpotatoesGarlicFriedPotatoes,356HomeFriedPotatoes,358Latkes,120MexicanToppedPotatoes,270PotatoandCarrotBake,348–349PotatoandVegetableHash,359PotatoDumplings,358–359SpicyOven-BakedFrenchFries,357Twice-BakedPotatoes,355–356Two-ToneTwice-BakedPotatoes,354–355

PralineFrenchToast,137Pretzels

Ranch-StylePretzels,38WholeWheatHoneyMustardPretzels,37

PumpkinBananaPumpkinMuffins,138EasyPumpkinCupcakes,461PumpkinCustard,457PumpkinSoup,243PumpkinVegetableSoup,244

QQuesadillas,Vegetable,81Quiche,Spinach,117

RRaisins

BananaRaisinBread,411RaisinBread,410RaisinNutBreakfastBars,156Raisin-GranolaCookies,468

RanchCheeseBall,61RancherBeans,301–302

Ranch-StylePretzels,38Raspberries

Chocolate-RaspberrySmoothie,127RaspberryAlmondMuffins,142RaspberryCobbler,455–456Raspberry-BananaSmoothie,127–128Raspberry-CranberryMold,377

RedBeanDip,25RedVelvetCake,443RefriedBeans,302RibbonFruitMold,452Rice

Black-EyedPeaandRiceSalad,392BrownRiceandBeans,274BrownRiceFritters,316BrownRicePudding,444CranberryRice,458CurriedRiceSalad,331LentilBrownRiceSoup,289MediterraneanRiceSalad,332MexicanRice,316–317PintoBeanandWildRiceSalad,399RiceandBeans,380RiceandCheeseCasserole,318SouthernRicePilaf,318–319Stir-FriedChickenandBrownRice,202TurkeyandWildRiceBake,203TwoBeanandRiceSalad,386WarmRiceSalad,335WildRiceandBarleySalad,387

Ricecooker,500Ricepudding

BrownRicePudding,444CoolRice,444–445

RichGranolaBread,409–410RigatoniwithArtichokeSauce,326

RoastedChickpeas,32RoastedVegetables,348RockyRoadPopcornBars,41–42Rolls

FocacciaRolls,418MultigrainRolls,416–417RyeRolls,417–418WheatDinnerRolls,416

RussianVegetableSoup,290RyeRolls,417–418

SSaladshooter,499Salads

AvocadoandCrabmeatSalad,360BarleySalad,337BeanandArtichokeSalad,390Black-EyedPeaandRiceSalad,392Black-EyedPeaSalad,310–311,391Broccoli,NavyBean,andCashewSalad,394BroccoliandTomatoSalad,361BroccoliCauliflowerSalad,362CabbageFruitSalad,363ChickpeaSalad,311,393ConfettiSalad,394–395CornSalad,364CreamyFruitSalad,488CurriedRiceSalad,331DateAppleWaldorfSalad,365FiestaSalad,366FourBeanSalad,374Grapefruit,Avocado,andSpinachSalad,367HawaiianFruitSalad,450IslandSlaw,371ItalianDinnerSalad,220

ItalianPastaSalad,373ItalianSalad,373–374MarinatedBeanandCornSalad,395–396MarinatedCauliflowerSalad,375MarinatedVegetableSalad,376,396–397MarinatedZucchiniSalad,375–376MediterraneanRiceSalad,332MexicanBeanandCornSalad,397MexicanBeanSalad,313MexicanBeefSalad,249MexicanColeSlaw,371MoldedVegetableSalad,372NiçoiseSalad,233OrangeAvocadoSalad,368OvernightLayeredFruitSalad,378Pasta,WhiteBean,andTunaSalad,398PastaandBeanSalad,389PeaSalad,314PintoBeanandWildRiceSalad,399Sicilian-StylePastaSalad,333SpinachandBlack-EyedPeaSalad,400SpinachandOrangeSectionSalad,369SpinachandToastedWalnutSalad,400–401SpinachSalad,370TacoSalad,253TortelliniSalad,209TunaandPastaSalad,208TwoBeanandRiceSalad,386VegetableBulgurSalad,334WarmRiceSalad,335WhiteBeanandTunaSalad,193WholeWheatPastaSalad,336WildRiceandBarleySalad,387

SalsaAvocadoSalsa,48ShortcutBlackBeanSalsa,30

SaucesBroccoliPastaSauce,211FreshTomatoMeatSauce,239FruitSauce,125–126SpinachPestoSauce,294

SausageChickenandSausagePie,222–223EasyBreakfastStrata,134FreshTomatoMeatSauce,239ItalianBakedBeans,192ItalianMeatSauce,215ItalianVegetableSoup,286MinestronewithItalianSausage,261SausageandBeanSoup,184SausageandChickpeaSoup,262SausageStuffing,329

Sausagestuffer,499Scallops

LinguinewithScallops,205Scones

CinnamonHoneyScones,105HolidayScones,415OatmealRaisinScones,106WholeGrainScones,107

SeafoodAvocadoandCrabmeatSalad,360ChowderfromtheSea,232LinguinewithScallops,205LinguinewithTuna,207Pasta,WhiteBean,andTunaSalad,398ShrimpandCornChowder,234TunaandPastaSalad,208TunaTacos,263WholeWheatLinguinewithWhiteClamSauce,206

Seeds,20SenateBeanSoup,179

SesameGreenBeans,343Shepherd’sPiewithCornbreadCrust,218ShortcutBlackBeanSalsa,30ShrimpandCornChowder,234Sicilian-StylePastaSalad,333SkilletNachos,31Slicer,499Slowcookers

about,500SlowCookerSplitPeaSoup,180Slow-CookerChickenCurry,230

SmokedChickenMinestrone,259Smoker,500Smoothies

BananaberryBreakfastShake,128Banana-Peach-BlueberrySmoothie,126Chocolate-RaspberrySmoothie,127OatBran-BerrySmoothie,160Raspberry-BananaSmoothie,127–128

S’moreSnackMix,40Snacks

ApricotChews,90BananaBites,58BarbecuedNuts,65CajunPartyMix,38–39CaramelCorn,41CurriedSnackMix,39–40DateChews,71FruitandNutPopcorn,88–89HoneyNuttySnack,70MexicanPinwheels,42–43PartyNutMix,68PecanCrunchSnack,88PizzaPita,85Ranch-StylePretzels,38RockyRoadPopcornBars,41–42

S’moreSnackMix,40SpicyNutMix,67SpicyPecans,66SugaredPecans,69SweetPotatoChips,56TortillaRoll-Ups,43VegetableWrap,55VeggiePizzaBites,84WheatGermCrackers,34–35WholeWheatHoneyMustardPretzels,37

SnowpeasChickenandSnowPeas,223–224

Soups.SeealsoChowders;StewsAsianChickenSoup,221BeanSoupwithDumplings,172BeerVegetableSoup,282Borscht,236ChickenBarleySoup,200ChunkyPeaSoup,277CountryVegetableSoup,278CreamofBroccoliSoup,237CurriedVegetableSoup,279DutchPeaSoup,176Fiber-RichVegetableSoup,280FlorentineSoup,238FruitSoup,449Gazpacho,240GreenPeaSoup,177HarvestSoup,283ItalianChickenSoup,227–228ItalianGardenVegetableSoup,284ItalianLentilSoup,285ItalianVegetableSoup,286LentilandBarleySoup,288LentilBrownRiceSoup,289MexicanBeanandBarleySoup,291

MexicanChickenSoup,258MinestronewithItalianSausage,261MixedBeanSoup,293Old-FashionedVegetableSoup,242PumpkinSoup,243PumpkinVegetableSoup,244RussianVegetableSoup,290SausageandBeanSoup,184SausageandChickpeaSoup,262SenateBeanSoup,179SlowCookerSplitPeaSoup,180SmokedChickenMinestrone,259SpicyBeanSoup,181TomatoVegetableSoup,245TurkeyCarcassSoup,204WhiteBeanSoup,182WinterBeanSoup,183WinterDaySoup,287

SouthernRicePilaf,318–319SouthwesternBeans,303SouthwesternPie,167SouthwesternVegetableStew,251Spaghetti

MexicanSpaghettiPie,250Spices,21SpicyBeanSoup,181SpicyLimas,343–344SpicyNutMix,67SpicyOven-BakedFrenchFries,357SpicyPecans,66SpicyPitaDippers,36–37Spinach

BlackBeanandSpinachBreakfastBurrito,130BulgurCheeseBake,275FlorentineSoup,238Grapefruit,Avocado,andSpinachSalad,367

SpinachandBlack-EyedPeaSalad,400SpinachandOrangeSectionSalad,369SpinachandToastedWalnutSalad,400–401SpinachArtichokeCasserole,352SpinachBalls,50–51SpinachCasserole,349SpinachDip,46SpinachPestoSauce,294SpinachPie,118SpinachQuiche,117SpinachRoll-Ups,80SpinachSalad,370

SplitpeasCholent,175ChunkyPeaSoup,277DutchPeaSoup,176SlowCookerSplitPeaSoup,180SplitPeaSpread,28–29

Spreads.SeeDipsandspreadsSpringformpan,500Squash

BulgurWheatwithSquash,324PintoBeanandSquashStew,178SummerSquashCasserole,352–353

Steamer,500Stews

BeanandBarleyStew,210Beef,Bean,andCabbageStew,248BeefandBarleyStew,195Chili-ChickenStew,256EggplantStew,214IrishStew,217PintoBeanandSquashStew,178SouthwesternVegetableStew,251

Stir-FriedChickenandBrownRice,202Stockpot,500

StrawberriesBananaberryBreakfastShake,128OatBran-BerrySmoothie,160StrawberryRhubarbPieFilling,455Strawberry-RhubarbMuffins,144WholeWheatStrawberry-BananaMuffins,145

Stroganoff,197StuffedArtichokes,83StuffedOranges,385StuffedTomatoes,325Stuffing,330

BetterThanStoveTop,328SausageStuffing,328

SugaredPecans,69SummerSquashCasserole,352–353Sunflowerseeds

OatmealSunflowerBread,406–407SunflowerHoneyWheatBread,403–404WholeWheatSunflowerSeedCookies,437–438

SweetpotatoesCranberryYamBake,340–341StuffedOranges,385SweetPotatoChips,56Twice-BakedSweetPotatoes,354Two-ToneTwice-BakedPotatoes,354–355

TTabbouleh,388TacoCasserole,219TacoSalad,253Terminology,489–495TexasCaviar,29TexasCheeseDip,76TexasCornbreadSkilletMeal,254Tex-MexMeatLoaf,165

ThreeBeanCasserole,169ToastyNutGranola,109Tomatoes

Avocado-StuffedTomatoes,339BroccoliandTomatoSalad,361FreshTomatoMeatSauce,239Gazpacho,240StuffedTomatoes,325TomatoPilaf,317TomatoVegetableSoup,245

TortelliniSalad,209Tortillas

TortillaRoll-Ups,43WholeWheatTortillas,421

TrailBars,473TrailMixCookies,435TropicalTwist,450–451Tuna

LinguinewithTuna,207Pasta,WhiteBean,andTunaSalad,398TunaandPastaSalad,208TunaTacos,263Tuna-PecanBall,78WhiteBeanandTunaSalad,193

Turbocooker,500–501Turkey

BlackBeanTurkeyChili,173HealthyChili,281MexicanPitas,264Moussaka,228–229Shepherd’sPiewithCornbreadCrust,218TurkeyandWildRiceBake,203TurkeyCarcassSoup,204TurkeyVegetableSauté,231

Twice-BakedPotatoes,355–356Twice-BakedSweetPotatoes,354

TwoBeanandRiceSalad,386Two-BeanPitaPizzas,186Two-ToneTwice-BakedPotatoes,354–355

VVegetables.Seealsospecifictypes

BeerVegetableSoup,282CaribbeanVegetableCurry,276–277ChickpeaandVegetableCasserole,384CountryVegetableSoup,278CurriedVegetableSoup,279FettuccinewithVegetables,269fiberin,19–20Fiber-RichVegetableSoup,280GrilledVegetableStacks,346HarvestSoup,283HarvestVegetableCurry,347ItalianGardenVegetableSoup,284ItalianVegetableSoup,286MarinatedVegetableSalad,376,396–397MarinatedVegetables,52MixedVegetableCasserole,351MoldedVegetableSalad,372NewYorkGoodwichRoll-Ups,79–80Old-FashionedVegetableSoup,242PizzaPrimavera,268PotRoastwithRootVegetables,216PotatoandVegetableHash,359RoastedVegetables,348RussianVegetableSoup,290SouthwesternVegetableStew,251TomatoVegetableSoup,245TurkeyVegetableSauté,231VegetableandHamChowder,235VegetableBulgurSalad,334

VegetableMedley,353VegetablePitaPockets,82VegetableQuesadillas,81VegetableWrap,55VeggieAntipasto,53VeggieBars,86VeggieDippers,47VeggiePizzaBites,84VeggiePizzawithWholeWheatCrust,266ZitiwithVegetables,267

WWafflemaker,501Waffles

OatmealWaffles,100–101WheatWaffles,100

WalnutsCranberryWalnutMold,401SpinachandToastedWalnutSalad,400–401

WarmRiceSalad,335Weightloss,11Weightsandmeasurements,495–496WesternCasserole,198Wheat.SeealsoWholewheat

WheatDinnerRolls,416WheatGermCrackers,34–35WheatWaffles,100

WhitebeansPasta,WhiteBean,andTunaSalad,398WhiteBeanandTunaSalad,193WhiteBeanDip,26WhiteBeanSoup,182

WhiteChocolate-CranberryCookies,436WholeGrainScones,107WholeGrainVeggieFocacciaBread,419

Wholegrains,18.SeealsoGrains;specifictypesWholewheat

100%WholeWheatBread,403BetterThanStoveTop,328OatandWheatCookies,433OnionandGarlicWheatBread,408–409SausageStuffing,328Stuffing,330SunflowerHoneyWheatBread,403–404VeggiePizzawithWholeWheatCrust,266WheatDinnerRolls,416WheatWaffles,100WholeWheatBagels,424WholeWheatBakingMix,426WholeWheatBeerBread,404WholeWheatBiscuits,422–423WholeWheatButtermilkPancakes,97WholeWheatCoffeeCake,111WholeWheatFlatbread,420WholeWheatHoneyMustardPretzels,37WholeWheatLinguinewithWhiteClamSauce,206WholeWheatPastaSalad,336WholeWheatPastawithPesto,327WholeWheatPiecrust,445WholeWheatPizzaDough,422WholeWheatStrawberry-BananaMuffins,145WholeWheatSunflowerSeedCookies,437–438WholeWheatTortillas,421WholeWheat-ChocolateChipCookies,431–432

WildricePintoBeanandWildRiceSalad,399TurkeyandWildRiceBake,203WildRiceandBarleySalad,387

WinterBeanSoup,183WinterDaySoup,287WinterFruitBowl,451

Wok,501

YYams.SeeSweetpotatoes

ZZitiwithVegetables,267Zucchini

MarinatedZucchiniSalad,375–376OrangeZucchiniCake,485–486ZucchiniBars,472ZucchiniCasserole,350ZucchiniCookies,471ZucchiniPancakes,116ZucchiniSticks,51

Text©2009DickLogue

FirstpublishedintheUSAin2009byFairWindsPress,amemberofQuaysidePublishingGroup100CummingsCenterSuite406-LBeverly,MA01915–6101www.fairwindspress.com

Allrightsreserved.Nopartof thisbookmaybereproducedorutilized, inanyform or by any means, electronic or mechanical, without prior permission inwritingfromthepublisher.

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ISBN-13:978-1-59233-408-7ISBN-10:1-59233-408-3

Digitaledition:978-1-61673-839-6

Hardcoveredition:978-1-5923-3408-7

LibraryofCongressCataloging-in-PublicationData

Logue,Dick.500highfiberrecipes:fightdiabetes,highcholesterol,highbloodpressure,

irritablebowelsyndrome,andcancerwithdeliciousmealsthatfillyouup-andhelpyoushedpounds!/DickLogue.

p.cm.Includesbibliographicalreferencesandindex.ISBN-13:978-1-59233-408-7(alk.paper)ISBN-10:1-59233-408-3(alk.paper)1.High-fiberdiet–Recipes.I.Title.II.Title:Fivehundredhighfiberrecipes.RM237.6.L642009641.5’63–

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