healthy cooking cookbook

7/31/2019 Healthy Cooking Cookbook

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Copyright 2012. The Nutrition and Food Web Archive (www.nafwa.org). All RightsReserved.

Eating Well on a Budge

Cookbook


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Eating well doesnt have to be difficult or expensive. This cookbook willprovide you with the resources you need to shop for and prepare meals thatare affordable, nutritious and taste great.

Get started by using these tips for eating well on a budget:

Plan Menus and Write a Grocery List. Plan a nutritious menu each weekand make a shopping list based on the menu. This will help minimize impulsebuying and keep you from purchasing unhealthy foods you dont need.

Buy in Bulk. Bulk foods are often cheaper. Tuna, nuts, olive oil, beans, andother healthy items can be bought in bulk to save money and be stored inyour pantry until needed. Frozen chicken breasts, turkey breast, lean beef,and fish bought in bulk can be divided into individual resalable bags andstored in the freezer. Avoid buying large amounts of foods that will go badquickly such as dairy products, produce, or bakery items.

Dont Buy Convenience Foods. Pre-packaged and ready-to-eat foods canbe quite expensive. You can save a lot of money by making food from scratch.Home-made food is almost always less expensive and healthier than store-bought items. If you buy convenience foods because youre strapped for timetry making a couple different dishes at the beginning of the week, portioningthem into individual containers, and storing each portion in the fridge for aquick meal later in the week.

Eat in Season. Buy fresh fruits and vegetables in season when they generallycost less. If a recipes calls for an out of season fruits or vegetables out of

season try substituting it for an in season vegetable or a frozen or cannedvariety. Canned and frozen fruits and vegetables are often less expensive thanfresh produce, especially in the winter when a lot of produce it out of season.

Buy Food when its On Sale.Take a look at your grocery stores weeklycircular and check the Sunday paper to see what is on sale before you planyour weekly menu and head to the store.

Visit the Farmers Market. Foods grown locally and sold at farmersmarkets are usually cheaper, fresher, and more nutritious than produce sold atthe grocery store.

Use Coupon Carefully. Coupons can be a great way to save money but onlyuse coupons for food you usually buy. Dont use coupon as an excuse to buyan item that you dont typically eat. It will most likely go to waste.

Buy Store Brand Items. Store brand items are almost always cheaper thanname brand items and taste the same. Do an experiment next time you visit



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the grocery store and compare the ingredients of a name brand vs. a storebrand item. The list will most likely be exactly the same or pretty close.



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Stocking a HealthyPantry


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BASIC CUPBOARD, REFRIDGERATOR, AND FREEERPRODUCTS TO PREPARE HEALTHY MEALS

Keeping a variety of these basic food stacked in your pantry willallow you to create quick, nutritious meals anytime without makingextra trips to the grocery store.

FruitsFRESH Apples Bananas Oranges Pears

CANNED Oranges, mandarin Pineapple, canned in

juice

FROZEN Berries, such as

blueberries,raspberries, orstrawberries

DRIED Raisins, dried

cranberries, apricots,unsweetenedmangoes, pineapple,etc.

VegetablesFRESH Bell peppers Carrots Cabbage, shredded Lettuce, darker green

varieties (Romaine, greenleafy, red leaf)

Onions(sweet onions arethe most versatile if buy an

onion or two weekly) Potatoes (whites and

sweet) Tomatoes (cherry and

grape tomatoes tend tohave the best flavor whenother tomatoes are out-of-season)

CANNED

(no-salt-added formsavailable) Corn Tomatoes, diced

FROZEN Green Beans Broccoli

Dairy Products Cheese, low-fat

cheddar, feta,parmesan, cottagecheese

Milk, low fat or fat-free Yogurt, low fat for fat-

free (vanilla-flavoredyogurt is especiallyversatile)

Sour Cream, low fat

Meat, Fish,

Beans, Eggs, andNuts Beans, canned ordry, such as GreatNorthern, navy,kidney, red, black,pinto beans, etc. (checkfor no-salt-added cannedvarieties)

Beef, ground, 90-95% lean

Chicken breast,skinless Eggs, large (largesuggested because mostrecipes are designed foruse with this size)

Fish such assalmon, canned tuna,

or frozen fillets of

other varieties Nuts (almonds, walnutetc.) Peanut butter/othernut butters (look fornatural varieties)

Pork Loin chops,boneless Turkey cutlets

Grains(Consider whole grain varieties

whenever possible) Breads and tortillas Hot and cold cereals Pancake, cornbread,

and biscuit mixes Rice Crackers Oatmeal Pasta Flour

Oils Extra Virgin oil for

dressing, dipping anddrizzling

Mayonnaise-type saladdressing (look for lightand low fat varieties)

Other oils for cooking:canola, corn,cottonseed, safflower,

soybean, sunflower Soft (tub or squeeze)

margarine withouttrans fat

Cooking spray

Seasonings/Sauce Black Pepper

Copyright 2012. The Nutrition and Food Web Archive (www.nafwa.org). All Rights Reserved.


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BASIC CUPBOARD, REFRIDGERATOR, AND FREEERPRODUCTS TO PREPARE HEALTHY MEALS

Keeping a variety of these basic food stacked in your pantry willallow you to create quick, nutritious meals anytime without makingextra trips to the grocery store. Chicken/vegetable/bee

f stock, low sodium Chili Powder Garlic, fresh or dry Herb and spices such

as cinnamon, nutmeg,basil, dill weed, ginger,oregano, cilantro,rosemary, thyme,cumin, coriander,

cloves, saffron,

allspice, etc. Mustard, Dijon-type Vanilla Vinegars (consider

vinegar such as balsamic,red wine, cider, white wine,or rice-start with a smallbottle and see which youuse the most; vinegareasily lasts at least a year)

Salsa

Spaghetti Sauce Light soy sauce, oyster

sauce, teriyaki sauce,Worcestershire sauce

Sweeteners Sugar, white

granulated Sugar, Brown Honey

Copyright 2012. The Nutrition and Food Web Archive (www.nafwa.org). All Rights Reserved.


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Cooking Techniques


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This glossary of the most common cooking methods will help you use thecooking techniques described in many recipes.

Dry-Heat TechniquesBake/Roast

Definition: to cook in a closed environment (namely, an oven) using indirectheat. Roasting is generally done at temperatures above 450 F; baking refersto cooking done at lower temperatures.Equipment: oven, oven-proof pansRoasting is most often used for root vegetables, meats and poultry and bakingis generally reserved for breads, pastries, cakes and cookies; it is also usefulfor warming/re-heating foods.

Broil/Grill/BarbecueDefinition: to cook food directly over/under hot coals, a fire, or some otherheat source.

Equipment: Charcoal/gas grill or open fire for grilled; oven for broiling andmetal spatula or tongs.Best used for thin cuts of meat and seafood that will cook thoroughly beforeburning; often the meats are marinated before cooking. Vegetables are alsotasty grilled or broiled.

Oil-Based TechniquesFry/Deep-fryDefinition: to cook in a large amount of hot oil (enough to cover the foodcompletely). The ideal frying temperature is between 350F and 375 (too cooland the food will be soggy; too hot and it will burn).

Equipment: Large, heavy pot; stove or electric deep fryer, slotted spoon.Frying is most often used for chicken and vegetables

SautDefinition: To cook in a small amount of hot oil (butter and olive oil are themost commonly used fats) over direct heat.Equipment: shallow, wide pan (skillet or saut pan), stove, spatulaadvantagesChopped vegetables, thin pieces of meat or seafood are often sauted

Stir-fry

definition: a Chinese method of cooking, similar to sauting. Small, bite-sizedpieces of food are stirred rapidly and quickly cooked over a very high heat in asmall amount of oil (generally vegetable or peanut).Equipment: wok, a large, deep, (traditionally) round-bottomed cooking vesselwith a domed cover, stove, metal spatula.Chopped vegetables, thin pieces of meat or seafood are often


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W ater-based techniquesBlanch/parboil

Definition: to drop food into boiling water and cook very briefly (not quite allthe way through).Equipment: large pot; stove, strainer or slotted spoon.Blanching and parboiling are most often used for vegetables to retain theircolor and foods that will be cooked further with other ingredients can beblanched to speed up cooking time.

BraiseDefinition: to cook food in hot oil first, such that the exterior has begun tobrown, before adding enough liquid to cover the food and cook it slowly overlow heat (up to several hours).

Equipment: a large heavy-bottomed pot, stove.Braising is used for meats cooked with vegetables such stews and goulashes

SimmerDefinition: to cook liquid at a temperature just below the rapid boiling point(releasing very small bubbles to the surface).Equipment: any pot, stove.Sauces, soups, and stews are simmered to allow the flavors to develop furtheror the liquid to be reduced

Steam

Definition: to cook food over (but not immersed in) a small amount ofboiling/simmering water in a tightly closed vessel.Equipment: large pot or wok; steaming rack, collapsible metal steamingbasket, or bamboo steaming basket; stoveSteaming is used most often used for vegetables and poultry

StewDefinition: similar to braising with the elimination of the initial browning step;food is barely covered in liquid and then simmered over a low heat for a longperiod of time (can be several hours).Equipment: heavy-duty pot with a lid; stove.

Stewing is most often used for meats cooked with vegetables such stews andgoulashes


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Creating Flavors


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MARINADESMarinating is an easy way toseason grilled foods and keepsmeat and fish moist and tender.Acid-based marinades both

tenderize and flavor manydifferent types of foods, not justmeats and seafood. Acids suchas citrus juices, pineapple,yogurt, buttermilk, and winetenderize by breaking down theproteins in the foods.

Dry marinades or rubs are usedto enhance flavor as opposed totenderize, although some may

have some beneficialtenderizing side effects. Thistype is usually a mixture ofherbs and spices, sometimesmixed with oil, which is rubbedinto the meat, poultry andseafood. Those recipes using dryrubs usually specify a grill, pan-fry or broil cooking method.

Marinade RecipesBasic marinade formula: Acid (to tenderize)+ some oil or other liquid, such as

buttermilk (to moisten) + and assorted seasonings. Makes marinade for roughly 2 lb.of meat, poultry, or fish.

Tangy1/2 cup olive oil1/4 cup grainy mustard2 tablespoons Worcestershire sauce2 tablespoons red-wine vinegar2 teaspoons dried thyme

Use this to marinate lamb chops; grill over medium heat until seared outside, pink

inside. Let stand, covered, 5 minutes.Deviled1/2 cup olive oil2 tablespoons fresh lemon juice2 tablespoons Dijon mustard1 teaspoon red or green Tabasco sauce1/2 teaspoon crushed red pepper

Tips for Using Marinades

The Right ContainerA shallow, nonreactive dish allows marinade tocoat food evenly and is easy to transport to

the grill. You can also use a large resealableplastic bag; if marinating meat in therefrigerator, rest the bag on a plate in case ofleaks.

How Long Do You Marinate?Marinate meat and poultry for at least 30minutes at room temperature; if marinatinglonger, refrigerate, turning meat occasionally.Let the meat come to room temperaturebefore grilling. Seafood should be marinated

for only 15 to 30 minutes; any longer, and theacid in the marinade will begin to "cook" thefish.

Safety NoteBecause it's not safe to consume marinades


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This spicy marinade might overwhelm delicate fish but is appropriate for just abouteverything else.

Japanese1/2 cup canola oil

1/4 cup rice-wine vinegar3 tablespoons soy sauce3 tablespoons chopped fresh ginger or 1 teaspoon ground ginger2 tablespoons sugar

Besides chicken and fish, this marinade is good with steak, tofu, or vegetables. Inplace of the vinegar and sugar, try mirin, Japanese cooking wine.

Buttermilk1/2 cup buttermilk2 tablespoons chopped fresh dill2 tablespoons fresh lemon juice

1 tablespoon grated lemon zest2 tablespoons chopped garlic (3 cloves)

Instead of dill, try finely chopped chives. Or substitute limes for the lemons. Use withchicken, fish, or other seafood.

Indian1/2 cup plain whole-milk yogurt2 tablespoons canola oil1 teaspoon ground cumin1 teaspoon ground turmeric

1/2 teaspoon ground coriander

The yogurt helps keep chicken especially moist; add chopped fresh cilantro andginger for a deeper flavor.

Caribbean Jerk Marinade3 scotch bonnet chiles, stems and seeds removed2 tablespoons chopped green onions3 teaspoons allspice1/2 teaspoon cinnamon1/2 teaspoon nutmeg1/4 teaspoon salt

2 tablespoons water1 tablespoon honey4 teaspoons fresh lime juice1 teaspoon steak sauce

In blender container, combine all ingredients; blend until smooth. Pour mixture overpork cutlets, pork tenderloin, boneless skinless chicken breast halves, or chicken or


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pork cubes for kabobs. Let stand at room temperature for 15 minutes to marinate.Makes 1/3 cup, enough for 4 servings of meatSALSAS, DRESSINGS, AND SAUCESSalsas, dressings, and sauces are simple way to give food flavor. Becoming familiarwith these versatile toppings will help you create quick flavorful meals with what

youve got on hand in your pantry and refrigerator.

Salsas

Salsa Fresca6 medium tomatoes, seeded and finely diced1 red onion, finely chopped2 garlic cloves, crushed1 fresh green chile, seeded and finely chopped1 tablespoon fresh lime juice2 tablespoons olive oil

2 tablespoons finely chopped cilantrosalt, black pepperCombine tomatoes, onion, garlic, chile, lime juice, oil and cilantro. Add salt andpepper to taste. Cover and let stand for 30 minutes at room temperature to allowflavors to blend. Serve chilled or at room temperature.

Black Bean Salsa1 Can Tomatoes with Green Chilies1 Onion, chopped1/2 Cup Cilantro

1 Fresh Lime1 Tsp Chopped Garlic1 Can Black Beans

Mix all together & refrigerate until cold. serve with tortilla chips.Roasted Super Sweet Corn Salsa2 cups roasted frozen corn2 tablespoons olive oil, divided1 can (16 ounces) black beans, drained and rinsed1 cup chopped sweet red bell pepper

2 tablespoons chopped fresh cilantro3 tablespoons fresh lemon juice1/2 to 1 teaspoon hot pepper sauce1/2 teaspoon salt

In a large bowl, combine corn kernels, black beans, bell pepper, cilantro, lemonjuice, hot pepper sauce, salt and the remaining 1 tablespoon oil. Serve chilled or atroom temperature with grilled meat or fish, if desired.
https://ch1prd0102.outlook.com/owa/redir.aspx?C=024f33199c1c44c891115b6d37c43c63&URL=HTTP%3A%2F%2Fsave-a-lot.com%2Fproducts%2Fblack-beanshttps://ch1prd0102.outlook.com/owa/redir.aspx?C=024f33199c1c44c891115b6d37c43c63&URL=HTTP%3A%2F%2Fsave-a-lot.com%2Fproducts%2Fblack-beans


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Apple Salsa2 Granny Smith apples, peeled, cored and finely chopped1 can (4 ounces) chopped green chilies cup lemon juice3 tablespoons finely chopped fresh cilantro

1 clove garlic, minced1 teaspoon dried oregano leaves, crushed teaspoon salt

Combine all ingredients and mix well.

Mango Salsa1 mango, peeled and diced1/2 cup peeled, diced cucumber1 tablespoon finely chopped jalapeno1/3 cup diced red onion1 tablespoon lime juice

1/3 cup roughly chopped cilantro leavesSalt and pepper

Combine the mango, cucumber, jalapeno, red onion, lime juice and cilantro leavesand mix well. Season with salt and pepper, to taste.

Dressings

Basic Vinaigrette cup white-wine vinegar1 tablespoon Dijon mustard teaspoon salt

1/8 teaspoon pepperPinch of sugar cup extra-virgin olive oil

In a small bowl, whist together white-wine vinegar, Dijon mustard, salt, pepper, andsugar. Slowly add extra-virgin olive oil, whisking until emulsified.

Try these variations of the basic vinaigrette:

Garlic Balsamic LemonParmesanAdd 1 teaspoon minced Substitute balsamic vinegar Use fresh lemon

juicegarlic or clove crushed for white wine vinegar instead of vinegar; add

cup grated Parmesan

Scallion Herb Blue CheeseAdd 3 chopped whole Add 2 tablespoons chopped Add cupcrumbled blue
http://www.panix.com/~clay/cookbook/bin/show_ingredient.cgi?cilantrohttp://www.panix.com/~clay/cookbook/bin/show_ingredient.cgi?garlichttp://www.foodterms.com/encyclopedia/mango/index.htmlhttp://www.foodterms.com/encyclopedia/cucumber/index.htmlhttp://www.foodterms.com/encyclopedia/onion/index.htmlhttp://www.foodterms.com/encyclopedia/lime/index.htmlhttp://www.foodterms.com/encyclopedia/cilantro/index.htmlhttp://www.panix.com/~clay/cookbook/bin/show_ingredient.cgi?cilantrohttp://www.panix.com/~clay/cookbook/bin/show_ingredient.cgi?garlichttp://www.foodterms.com/encyclopedia/mango/index.htmlhttp://www.foodterms.com/encyclopedia/cucumber/index.htmlhttp://www.foodterms.com/encyclopedia/onion/index.htmlhttp://www.foodterms.com/encyclopedia/lime/index.htmlhttp://www.foodterms.com/encyclopedia/cilantro/index.html


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Scallion (about cup) fresh herbs, such as thyme, cheese,such as Roquefort

parsley, or tarragonSaucesTomato Sauce

1/4 cup olive oil 1 small onion, chopped4 garlic cloves, peeled and crushed (I use about 8 cloves) 2 28-ounce cans Dicedtomatoes1 small can tomato paste Salt and pepper to tasteFresh herbs/dried herbs to taste (oregano, basil, parsley, crushed red pepper, cumin,or chili powder) for added flavor

You may also like to try adding these extras for added flavor and variety to thesauce: mushrooms, peppers, eggplant, capers, olives.

Pesto Combinations

The basic equation:FreshHerbs/Greens

+ Nuts + Cheese + Garlic Olive Oil

Basil Pine Nuts ParmesanSpinach Walnuts RomanoKale Almonds Pecorino SardoParsley PecanArugulaGarlic ScapesCilantroSage

Pick an ingredient from each column to create your own unique pesto. Toss allingredients in a blender and combine.

Dark Stir-Fry SauceBasic equation: (1 tbsp. soy sauce) + (1 tbsp. wine) + (1 tsp. cornstarch) + (1tsp. water)Combine all ingredients in a bowl and stir well; pour mixture into pan/wok duringfinal minute or two of cooking stir-fry ingredients.Add variety by adding one of the following to the basic sauce equation:

tsp. sesame oil1 tsp. mild vinegar1 tsp. sugar1 tbsp. chili bean paste

Light Stir-Fry SauceBasic equation:( c. stock -- chicken, fish, or veggie) + (1 tbsp. cornstarch) + (1tbsp. water)Combine all ingredients in a bowl and stir well; pour mixture into pan/wok during


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final minute or two of cooking stir-fry ingredientsAdd variety by adding one of the following to the basic sauce equation:

1 tbsp. white wine/sherry) tsp. sesame oilGround white pepper to taste

SODIUM FREE FLAVORINGMost people consume more sodium than recommended. A high-sodium diet can leadto an increase in blood pressure and put you at higher risk for heart disease and

stroke. Use these flavor pairings to make great tasting dishes without added salt:

Beef

Basil

Bay leaf

CarawayCurry

Dill

Dry mustard

Garlic

Grape jelly

Green pepperMace

Marjoram

Mushrooms

(fresh)

Nutmeg

Onion or

onionpowder

Parsley

Pepper

Rosemary

Sage

Fish

Basil

Bay leaf

ChervilCurry

Dill

Dry mustard

Green pepper

Lemon juice

MarjoramMushrooms

(fresh)

Paprika

Pepper

Tarragon

Tomato

Turmeric

Lamb

Cloves

Curry

DillGarlic or garlic

powder

Mace

Mint

Mint jelly

OnionOregano

Parsley

Pineapple

Rosemary

Tarragon

Thyme

Eggs

Chervil

Curry

DillDry mustard

Garlic or garlic

powder

Green pepper

Jelly

Mushrooms(fresh)

Nutmeg

Onion powder

Paprika

Parsley

Rosemary

TarragonTomato

Chicken

Basil

Cloves

CranberriesMace

Mushrooms

(fresh)

Nutmeg

Oregano

PaprikaParsley

Pineapple

Sage

Saffron

Savory

Tarragon

ThymeTurmeric

Tarragon

Thyme

Tomato

Pork

ApplesauceBasil

Caraway

ChivesCloves

Garlic or

garlic powder

Onion or

onion powder

Rosemary

Veal

ApricotsBasil

Bay leaf

Currant jellyCurry

Ginger

Marjoram

Mushrooms

(fresh)

Oregano

Vegetables

BasilDill

Garlic

GingerLemon juice

Mace

Marjoram

Nutmeg

Onion

Tarragon

Desserts

AllspiceAnise

Cinnamon

ClovesGinger

Mace

Nutmeg

Vanilla extract

Other extracts


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Thyme Paprika Tomato

Vinegar


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The ingredients for all of these nutritious recipes can be found at Save-A-Lot.

Save-A- Lot Recipes


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Oatmeal BakeServes 6

Breakfast


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3 cups quick oats1/2 cup packed brown sugar2 tsp. baking powder1/2 tsp. salt2 egg whites

1 egg1-1/4 cups fat-free milk1/4 cup canola oil1 tsp. vanilla extract1 can (15 ounces) sliced peaches in juice, drained and chopped1 cup fresh or frozen strawberries

In a large bowl, combine the oats, brown sugar, baking powder and salt. Whiskthe egg whites, egg, milk, oil and vanilla; add to dry ingredients and stir untilblended. Let stand for 5 minutes. Stir in peaches and blueberries.

Transfer to a 11x7-inch baking dish coated with cooking spray. Sprinkle withwalnuts. Bake, uncovered, at 350 for 35-40 minutes or until top is lightlybrowned and a thermometer reads 160. Serve with additional milk if desired.

Nutrition information: Per serving 277 calories, 1g fat, 8g protein, 38gcarbohydrate, 3 g fiber, Sodium - 263mg

Banana French ToastServes 2

2 medium bananas2/3 cup soy or low fat milk1/4 tsp. powdered cinnamon4 slices Whole wheat bread

Place bananas, milk and cinnamon in blender and blend until smooth. Pouronto shallow dish; soak bread slices 1 minute on each side. Transfer tononstick or oiled skillet and cook until lightly browned, about 3 minutes. Flipand repeat.

Nutrition information: Per Serving - 300 calories, 3g fat, 10g protein, 65g

carbohydrate, 6g fiber

Breakfast BurritoServes 11/2 Tbsp. vegetable oil


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1 egg, beaten1/4 cup salsa1/4 cup chopped green pepper1 wheat flour tortilla1/4 cup low-fat shredded cheese (part-skim mozzarella)

In a medium skillet, heat oil over medium heat. Once oil is heated, add beateneggs and scramble until no longer runny. Place scrambled eggs in the middleof the tortilla. Top with cheese, salsa, and pepper. Roll tortilla, and enjoy.

Nutrition information: Per Burrito - 340 calories, 19g fat, 19g protein, 32gcarbohydrate, 3g fiber,

Breakfast StrataServes 61 small loaf Italian bread cut into 1" cubes

1/2 lb. turkey bacon, cut into 1 peices2 cups low fat shredded cheese (part-skim mozzarella)1/2 cup sliced green onion6 egg whites5 cups skim milk1/2 tsp salt

In a non-stick baking pan, layer in bread cubes, sausage or bacon, 1 cups ofthe shredded cheese, and green onions.

In a small bowl lightly beat eggs. Stir in milk, salt, pepper, and nutmeg. Pour

over bread, trying to wet every piece. Sprinkle with remaining shreddedcheese. Cover and refrigerate over night.Preheat oven to 375 F. Bake 45-50 minutes until puffed and golden brown.Serve immediately.

Nutrition information: Per Serving - 333 calories, 6g fat, 28g protein, 40gcarbohydrate, 2g fiber

Corn Meal PancakesMakes 12 large pancakes


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11/2 cup all-purpose flour1 cup cornmeal1 4 cup granulated sugar1 teaspoon baking soda

1 teaspoon baking powder2 eggs11 2 cups low-fat or fat-free milk1 cup butternut squash pure3 tbsp vegetable oil1 tsp vanilla1 cup fresh or frozen fruit

In a large bowl, combine all-purpose flour, cornmeal, sugar, baking soda andbaking powder.In a medium bowl, whisk eggs, 11 2 cups of the rmilk, squash pure, oil and

vanilla. Whisk into flour mixture. If mixture appears too thick, add up to 1 2cup (125 mL) buttermilk to thin.

Heat a griddle or large nonstick skillet over medium-high heat. Spray lightlywith vegetable cooking spray. For each pancake, pour 1 2 batter onto griddleand cook until bubbly around the edges, about 3 minutes. Flip and cook untilgolden brown, about 3 minutes. Serve topped with fruit.

Nutrition information: Per pancake - 198 calories, 5.2g fat, 5.7g protein, 33gcarbohydrate, 2.5 g fiber

SmoothiesSmoothies are a great way to pack vitamin and color into your day. They arenutritious refreshing and can be enjoyed anytime of the day. Try your ownunique combination of the ingredients below:

Fruits + Greens(Optional)

+ Protein + Juice (Optional)

Strawberries

Spinach Non-fat or Low-fatMilk

Orange

Mango Kale Soy Milk Pineapple

Raspberries Low-fat Frozen Yogurt MangoBlackberries

Low-fat vanilla orplain yogurt

Blueberries Silken TofuPineappleBananasAdd 4 or 5 ice cubes if using fresh fruit.


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Try these salad combinations:

Soups and Salads


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FRUIT + VEGETABLES+

CHEESE + NUTS + EXTRAS

Apples Feta Pine Nuts Lemon ZestDriedApricots

Goat Cheese Pistachios Fresh Mint orBasil

DriedCherries

ShavedRadicchio

Gorgonzola Hazelnuts Crisp Pancetta

Figs Cambozola Walnuts Orange Zest,Walnut Oil, orProsciutto

Grapefruit Avocado English Stilton Pecans

Nectarines Manchego Macadamia Nuts Fresh Mint

Pears Endive ShavedParmesanCurls

Walnuts CrumbledBacon

Persimmons Goat Cheeseor BlueCheese

Pecans (OptionalCaramelized) orToasted PumpkinSeeds

CayennePepper orFreshly GratedNutmeg

Strawberries PepperFlavoredBoursin

Cheese

Hazelnuts Fresh Basil orHazelnut Oil

Tomatoes orSun driedTomatoes

FreshMozzarella(Boccocini)

Pine Nuts Fresh Basil

Mango Red and YellowPepper

Cashews (OptionalCandied)

SweetCoconut,Scallion, RedOnion,

OrangeSegments,

DriedCherries

Spinach SmokedGouda

Almond Slices Red Onion

Zucchini ,Tomato

Feta Parsley, Mint,Red Onion,Lemon Zest

Mango,Pineapple

Avocado, Corn,Red Pepper

Red Onion,Scallions

Green Beans Blue Cheese Pecans Red Onions

Green Apple Fennel , Carrot Red Onion,Crushed

Ginger


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Carrot Ginger SoupServes 4

2 teaspoons canola oil1 medium onion, chopped3 tablespoons finely chopped fresh ginger root3 cups carrots, chopped1 medium potato, peeled and chopped8 cups vegetable stockSalt to taste

Heat the canola oil in a large pot, add the onion and ginger, and saut,stirring, just until the onion is translucent. Add the carrots, potato andvegetable stock. Bring to a boil, cover, reduce heat and boil gently until the

vegetables are tender, about 30-45 minutes. Pure the soup in batches in ablender or food processor. Add salt to taste and flavor nutmeg.

Nutrition Information: Per serving- 140 calories, 1.5g fat, 25g carbohydrate, 5gfiber

Butternut Squash SoupServes 62 tablespoons butter1 small onion, chopped

1 stalk celery, chopped1 medium carrot, chopped2 medium potatoes, cubed1 medium butternut squash - peeled, seeded, and cubed1 (32 fluid ounce) container chicken stocksalt and freshly ground black pepper to taste

Melt the butter in a large pot, and cook the onion, celery, carrot, potatoes, andsquash 5 minutes, or until lightly browned. Pour in enough of the chicken stockto cover vegetables. Bring to a boil. Reduce heat to low, cover pot, andsimmer 40 minutes, or until all vegetables are tender.

Transfer the soup to a blender, and blend until smooth. Return to pot, and mixin any remaining stock to attain desired consistency. Season with salt andpepper.


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Sweet Potato, Carrot, Apple, and Split Pea Soup

1/4 olive oil

2 large sweet potatoes, peeled and chopped3 large carrots, peeled and chopped1 apple, peeled, cored and chopped1 onion, chopped1/2 cup split peas1/2 teaspoon minced fresh ginger1/2 teaspoon ground black pepper1 teaspoon salt1/2 teaspoon ground cumin1/2 teaspoon chili powder1/2 teaspoon paprika

4 cups vegetable or chicken stock brothPlain yogurt

Heat olive oil in heavy bottomed pot over medium-high heat. Place thechopped sweet potatoes, carrots, apple, and onion in the pot. Cook until theonions are translucent, about 10 minutes.

Stir the lentils, ginger, ground black pepper, salt, cumin, chili powder, paprika,and vegetable or chicken stock into the pot with the apple and vegetablemixture. Bring the soup to a boil over high heat, then reduce the heat tomedium-low, cover, and simmer until the lentils and vegetables are soft, about

30 minutes.

Pure the soup in batches in a blender or food processor. Return the pureedsoup to the cooking pot. Bring back to a simmer over medium-high heat, about10 minutes. Add water as needed to thin the soup to your preferredconsistency. Serve with yogurt for garnish.


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Side Dishes


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New Orleans Red BeansServes 8

1 lb. dry red beans2 quarts water

1 1/2 cups chopped onion1 cup chopped celery4 bay leaves1 cup chopped sweet green pepper3 Tbsp. chopped garlic3 Tbsp. chopped parsley2 tsp. dried thyme, crushed1 tsp. salt1 tsp. black pepper

Pick through beans to remove bad beans; rinse thoroughly. In a 5-quart pot,

combine beans, water, onion, celery and bay leaves. Bring to boiling; reduceheat. Cover and cook over low heat for about 1 hours or until beans aretender. Stir and mash beans against side of pan.Add green pepper, garlic, parsley, thyme, salt and black pepper. Cook,uncovered, over low heat until creamy, about 30 minutes. Remove bay leaves.

Serve over hot, cooked brown rice, if desired.

Nutrition information: Per Serving- 175 calories, 1g fat, 11g protein, 33gcarbohydrate, 8g fiber

Green Beans with Tomatoes and HerbsServes 2

1 tsp. olive oil2 garlic cloves1 small onion, minced1 large ripe tomato, diced or can diced tomatoes1 tsp. minced fresh basil (1/2 tsp dried)1 tsp. fresh oregano3/4 lb. trimmed green beans (or 1 pkg. frozen)Salt and freshly ground pepper, to taste

In nonstick skillet, heat oil over medium heat. Add garlic and onion and saut5 minutes. Add tomato, basil and oregano. Cook 2 minutes. Add green beans.Cover and cook 6 minutes. Add salt and pepper, to taste.



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Mac and CheeseServes 4

Nonstick cooking spray

Salt4 ounces whole wheat macaroni1/2 cup onion-garlic puree1/2 teaspoon dijon mustardPinch cayenne pepper1 cup shredded reduced-fat cheddar cheese1/3 cup nonfat plain yogurt1/4 cup whole wheat bread crumbs1/4 cup grated Parmesan

Preheat the oven to 425 degrees. Mist an 8-by-8-inch baking dish with cookingspray; set it aside.

Bring a large pot of salted water to a boil. Add macaroni and cook according topackage directions, drain.

Meanwhile, bring onion-garlic puree, mustard, and cayenne to a simmer in asmall saucepan over medium heat, stirring often. Whisk in cheddar untilmelted. Remove from heat and whisk in yogurt.

In a medium bowl, toss the macaroni with the cheese sauce. Season with saltto taste. Pour the mixture into the prepared baking dish and sprinkle breadcrumbs over the top. Top with Parmesan.

Bake until Parmesan is melted and macaroni is hot throughout, about 10

minutes.

Nutrition Information: Per serving- 237 calories, 17g protein, 31gcarbohydrate, 7g fat, 3g fiber

Carrot Raisin SaladServes 2

1/2 pound carrots, shredded1/3 cup golden raisins

1/3 cup plain yogurt2 tablespoons mayonnaise1 teaspoon honey1 dash cinnamon

Combine the carrots, raisins, yogurt, mayonnaise, honey and cinnamon ifdesired in a small bowl. Chill for several hours or overnight. Serve in a lettuce-lined bowl


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Purple Cabbage SlawServes 6

3 carrots, grated head red cabbage, thinly sliced onion, thinly sliced6 green onions, chopped head napa or Chinese cabbage, thinly sliced

4 inches of fresh ginger , peeled and minces cup olive oil1 cup white vinegar2 cloves minced garlic

Pepper or hot sauce to taste

Combine carrots, cabbage and onions in large bowl. In small bowl, whisktogether ginger, oil, vinegar, garlic, and pepper . Add dressing to large bowland toss to coat. Refrigerate for 2 hours to allow vegetables to soak updressing.

Broccoli Bean SaladServes 6

1 15-oz can cannellini beans, rinsed and drained1 15-oz can red kidney beans, rinsed and drained1 15-oz can garbanzo beans, rinsed and drained1 16-oz bag frozen cut green beans, steamed until tender1 16-oz bag frozen broccoli, steamed until tender1/2 red onion, chopped fine1 cup fresh, finely chopped cilantro1/3 cup apple cider vinegar2 Tbsp. granulated sugar1/4 cup olive oil1/4 teaspoon black pepper

In a large bowl, mix the beans, broccoli, onion, and cilantro.

In a separate small bowl, whisk together the vinegar, sugar, olive oil, andpepper. Add the dressing to the beans. Toss to coat.

Chill beans in the refrigerator for several hours, to allow the beans to soak upthe flavor of the dressing.
http://simplyrecipes.com/recipes/three_bean_salad/http://simplyrecipes.com/recipes/three_bean_salad/


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Orange Ginger Brown Rice

Vegetable oil1 medium onion, diced1 cup brown rice1 teaspoon orange zest1 tablespoon finely chopped or fresh ginger2 cups vegetable stockSalt and freshly ground black pepperBegin by sweating onions in oil in a medium sized pan until they aretranslucent. Add the rice and saut for 1 minute. Add the orange zest and

ginger and cook for 1 more minute. Add the stock and bring to a boil. Coverthe pan with a lid and cook over low heat for 20 to 25 minutes or until rice istender. Add salt and freshly ground black pepper, to taste.


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Main Dishes


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Veggie Pita PizzasServe 4

4 whole wheat pita bread rounds

1 cup prepared pasta sauce (with vegetables)1/2 cup red bell pepper, finely diced1 small zucchini, finely diced1 small yellow summer squash, finely diced4 sliced mushrooms1 tsp. dried oregano1 tsp. dried basil1/2 cup shredded part-skim mozzarella cheese4 tsp. grated Parmesan cheeseCrushed red pepper flakes, to taste (optional)

Preheat oven to 400 degrees. On oven rack or in toaster oven, toast pita breadfor 1 minute. Remove and allow to cool. Spread cup pasta sauce on eachpita round. In medium bowl, combine red pepper, zucchini, yellow squash andmushrooms. Spoon evenly onto pita rounds. Sprinkle teaspoon oregano andbasil on each round. Divide mozzarella among pitas. Top each with 2teaspoons of Parmesan cheese. If desired, sprinkle with a bit of crushed redpepper flakes. Broil, watching carefully, until cheese is melted and bubbly, andpita is hot. Serve immediately.


MeatloafServes 61 pound extra lean ground beef2 cups shredded cabbage1 medium green bell pepper, diced1/2 tsp salt1 Tbsp onion flakes1/2 tsp caraway seeds (optional)

Pre-heat oven to 450 degrees. Combine all ingredients. Place into loaf tin.

Cover and cook on HIGH for 3 to 4 hours.

Nutrition information: Per Serving - 173 calories, 11g fat, 17g protein, 3gcarbohydrate, 1g fiber,


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Baked Herb FishServes 4

1 lb white fish fillets such as cod, halibut, or flounder

2 Tbsp. olive oil1/2 tsp salt1/2 tsp thyme leaves1/4 tsp garlic powder1/8 tsp pepper2 bay leaves1/2 cup chopped onion1/2 cup white winePaprika to season

Preheat oven to 350F. Wash fish, pat dry and place in baking dish. Combine

oil, salt and herbs. Drizzle over fish. Top with bay leaves and onions. Sprinklewith paprika. Pour wine or water over all. Bake uncovered for 20-30 minutes.Serve with lemon wedges.


Chicken CreoleServes 4

4 small chicken breast halves (1 lb total), skinned, boned and cut into 1-inch

strips1 14-oz can tomatoes, cut up1/2 cup chili sauce1 1/2 cups chopped green pepper (1 large)1/2 cup chopped celery1/4 cup chopped onion2 cloves garlic, minced1 Tbsp. chopped fresh basil or 1 tsp dried basil, crushed1 Tbsp. chopped fresh parsley or 1 tsp dried parsley1/4 tsp. crushed red pepper1/4 tsp. salt

Spray a deep skillet with nonstick spray coating. Preheat pan over high heat.Cook chicken in hot skillet, stirring for 3 to 5 minutes or until no longerpink.Reduce heat. Add tomatoes and their juice, low-sodium chili sauce, greenpepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt.Bring to boiling; reduce heat and simmer covered for 10 minutes. Serve overhot, cooked rice or whole-wheat pasta.


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Cheesy Chicken, Broccoli and Rice BakeServes 12

5 cups water2 1/2 cups brown rice1/4 cup chopped onion1 garlic clove, chopped1 cup skim milk1 can (10.75 ounces) condensed, 98% fat-free cream of mushroom soup1/4 teaspoon salt1/4 teaspoon pepper3/4 cup grated low-fat cheddar cheese2 cups shredded, cooked chicken

2 cups broccoli pieces

Preheat oven to 350 F. In large saucepan bring water toboil. Add rice, onion, and garlic. Cook for about 20 minutes or until rice is soft.

While rice is cooking combine milk, soup, salt, and pepper, mix well. When riceis done combine with milk mixture, chicken and broccoli, mix well.

Grease 9 x 13 pan and pour mixture into pan. Bake in the preheatedoven for 18 minutes. Sprinkle with cheese. Bake for another 6 minutes or untilcheese is melted. Serve immediately.

Nutrition Information: Per Serving- 240 calories, 2.5 g fat, 39g carbohydrates,2g fiber

Shrimp and Papaya SaladServes 4

1 papaya, large 1 tablespoon vegetables oil12 ounces shrimp, cooked and shelled Juice of 1 limes2 fresh red chiles, seeded and chopped 1 teaspoon light brown sugar4 scallions, finely chopped Baby salad greens

1 teaspoon fish sauce

scoop seeds out of the papaya and slice thinly. Stir gently together with theshrimp.

Mix the scallions, chiles, fish sauce, oil, lime juice, and sugar together.Arrange the salad green in bowl and top with papaya and shrimp. Pourdressing over salad and serve immediately.


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Love Your Leftovers


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Breakfast Brown RiceServes 1

1/4 teaspoon ground cinnamon

1 tablespoon brown sugar2/3 cup 1% milk1 cup leftover cooked brown rice

Fresh berries, banana, peaches, or apple to top

Combine rice, milk, brown sugar and cinnamon in small saucepan. Cook overmedium heat until thick and creamy, about 10 minutes. Spoon into servingbowl, let cool 3 minutes. Top with fresh berries.

Chicken SaladServes 6

1 pound chicken breasts, boneless, skinless3/4 cup plain nonfat yogurt1 tablespoon Dijon mustard2 tablespoons freshly chopped chives1 tablespoon tarragon1 Granny Smith appleJuice of 1/2 lemon1 cup finely diced fennel

1/2 cup finely diced celery2 cups red seedless grapes, cut in halfSalt and pepper to taste

Combine salt and pepper in a bowl. Heat a large saut pan over medium-highheat. Coat with cooking spray. Sprinkle chicken with some of the salt mixture;place in saut pan. Reduce heat to medium; cover. Cook until chicken iscooked through, about 12 minutes (flip halfway through cooking time).Remove from pan; set aside.

In a bowl, combine yogurt, mustard, chives, tarragon, and remaining salt

mixture. Core the apple, and cut into 1/4-inch dice. Place in a medium bowlwith lemon juice, and toss to combine. Add fennel, celery, and grapes. Cutreserved chicken into 1/2-inch pieces. Add to salad with yogurt dressing; stir tocombine. Serve on pumpernickel bread, open-faced, with watercress.

Pasta Salad
http://www.cooksrecipes.com/breakfast/all-star_breakfast_rice_recipe.htmlhttp://www.cooksrecipes.com/breakfast/all-star_breakfast_rice_recipe.htmlhttp://www.cooksrecipes.com/breakfast/all-star_breakfast_rice_recipe.htmlhttp://www.cooksrecipes.com/breakfast/all-star_breakfast_rice_recipe.html


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Serves 4

2 cups broccoli florets 3/4 cup light mayonnaise4 cups leftover whole grain pasta 2 tablespoons cider vinegar2 medium carrots, julienned 1 tablespoon Dijon mustard

5 plum tomatoes, coarsely chopped 1 garlic clove, minced1/2 cup frozen peas, thawed 1 teaspoon dill weed1/2 cup cubed fully cooked ham 1/4 teaspoon pepper1/2 cup cubed Cheddar cheese1/3 cup sliced green onions

Place 1 inch of water in a small saucepan; add broccoli. Bring to a boil. Reduceheat; cover and simmer for 2-3 minutes; rinse in cold water and drain. In alarge bowl, combine the broccoli, pasta, carrots, peas, ham, cheese andonions.In another bowl, combine the dressing ingredients. Pour over salad and toss to

coat. Cover and refrigerate for at least 1 hour.

Spicy Turkey Chili2 tablespoons cooking oil1 onion, chopped2 cloves garlic, minced1 pound leftover turkey, cut into thin strips4 teaspoons chili powder1 tablespoon ground cumin2 teaspoons dried oregano1 teaspoons salt

2 jalapeo peppers, seeds and ribs removed, chopped1 1/2 cups canned crushed tomatoes with their juice2 1/2 cups canned low-sodium chicken broth or homemade stock1 15-ounce can pinto beans, drained and rinsed1 15-ounce can black beans, drained and rinsed1/2 teaspoon fresh-ground black pepper

In a large saucepan, heat the oil over moderately low heat. Add the onion andgarlic; cook until they start to soften, about 3 minutes.Stir in the leftover turkey, chili powder, cumin, oregano, and salt. Add thejalapeos, the tomatoes with their juice, and the broth. Bring to a boil, reduce

the heat, cover, and simmer for 15 minutes.Uncover the saucepan and stir in the beans and black pepper. Simmer untilthe chili is thickened, about 15 minutes longer.

Bread puddingServes 8


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2 1/2 cups low-fat milk4 large eggs1/2 cup sugar, divided1 teaspoon vanilla extract

1/2 teaspoon freshly grated lemon zest1/8 teaspoon ground nutmeg4 cups cubed, day-old country-style bread, crusts trimmed (4-6 slices),preferably whole-wheat2 tablespoons raisins1 teaspoon butter, softened, 2 tablespoons, divided2 ripe pears, peeled, cored, cut into 8 slices each1 tablespoon fresh lemon juice

Heat milk in a medium saucepan over medium-low heat, stirring, untilsteaming, 4 to 6 minutes. Whisk eggs in a large bowl until blended; gradually

whisk in 1/4 cup sugar. Slowly whisk in the hot milk until blended. Whisk invanilla, lemon zest and nutmeg.Add bread and raisins (or currants) to the milk mixture; gently fold together.Cover and set aside at room temperature.

Butter the bottom and sides of a round 2-quart baking dish with 1 teaspoonbutter. Preheat oven to 350F. Put a kettle of water on to boil.

Place pear sliced in a medium bowl and toss with lemon juice. Heat remaining2 tablespoons of butter in medium skillet over low heat until hot. Sprinkle theremaining 1/4 cup sugar over the melted butter. Arrange the pear slices on

their sides in the pan in an even layer and increase the heat to medium-lowand let the pears begin to brown and sauce caramelize. Remove the pan fromthe heat and carefully turn each pear slice with a fork. Return to the heat andcook until the sauce is uniformly golden, 2 to 4 minutes more.

Arrange pear slice in prepared baking dish. Scrape any remaining sauce overthe pears.Set the baking dish in a shallow baking pan. Spoon the bread and custardmixture into the baking dish. Place the pan in the oven and carefully add thehot water to the shallow baking pan until it is halfway up the sides of thebaking dish.

Bake until the pudding is browned on top and set in the center, 1 to 1 1/4hours. Let cool for at least 45 minutes before serving

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