Recipes

Beets with Fennel Yogurt Sauce

Beets don’t have to take a long time to cook. The fennel and yogurt in this recipe are a great complement to the flavor of beets making it a great addition to your diet.

Prep and Cook Time: 20 minutes

Ingredients:

  • 4 small whole beets, cut into quarters

Sauce

  • ½ cup plain nonfat yogurt
  • 1 TBS dijon mustard
  • 3 medium cloves garlic, pressed
  • 1 tsp fennel seed
  • 1 tsp fresh lemon juice
  • 2 TBS ground sunflower seeds
  • 2 TBS olive oil
  • salt & pepper to taste

Directions:
Fill the bottom of a steamer with 2 inches of water. While the water is coming to a boil, wash beets, leaving 2 inches of tap root and 1 inch of the stem on the beets. Cut beets into quarters. Do not peel. Steam covered for 15 minutes. Beets are cooked when you can easily insert a fork on the tip of a knife into the beet. Although some of their colorful phytonutrients are lost to the steaming water, there is plenty of color and nutrients left in the beets.

While beets are cooking, press or chop garlic and let sit for 5 minutes to bring out their health-promoting properties. After garlic has sat for 5 minutes, put all sauce ingredients except olive oil in blender. While blending drizzle olive oil slowly to emulsify.

Set beets aside to cool enough to handle. Peel, and cut beets into bite size pieces. Toss beets with dressing and serve.

Serves 2-4

Grilled Corn and Tomato Salsa

Make this delicious salsa for your next summer gathering. No grill? You can broil the corn and peppers instead. For a hotter salsa, use 1 or 2 jalapeños instead of the poblano. For a “no chili” taste, replace the poblanos with 1 green bell pepper.

Time to prepare: 30 minutes
Ingredients:

  • 
2 cobs corn
2 poblano chili peppers, quartered lengthwise
  • 
1 red bell pepper, quartered lengthwise
  • ¾ lb. tomatoes, diced
  • 1 avocado, diced
  • 
¼ tsp. kosher salt
  • 
juice of ½ lime

Directions:
Heat a grill over high heat. Once hot, scrub and oil the grate. Grill the corn and peppers until charred in places, about 5 minutes, then remove from the grill and allow to cool. Cut the corn from the cobs. Remove and discard the stems and seeds from the poblano and red peppers, then dice the peppers.

In a large bowl, toss the corn and peppers with the remaining ingredients.

Serves 4

Salmon Cakes

Total time to prepare: 20 minutes

Ingredients:


  • 1 lb. skinless salmon filet (or 1 14.75 oz. can no-salt-added salmon, drained)
  • 
½ cup diced red onion
  • 2 Tbs. lemon juice
  • 10 oz. frozen chopped spinach, thawed
  • 
¼ cup low-fat sour cream
  • 2 Tbs. dijon mustard
  • ½ cup whole wheat bread crumbs
  • 2 Tbs olive oil

Directions:
Cut the salmon into 1-inch pieces. Pulse in a food processor until minced. In a large bowl, mix the onion, lemon juice, spinach, sour cream, mustard, and bread crumbs. Add the salmon and mix to combine. Form into 3-inch cakes that are ½-inch thick.
 In a large non-stick sauté pan, heat 1 Tbs. of the oil over medium heat. Sauté half the cakes until lightly browned, 1-2 minutes per side. Heat the remaining 1 Tbs. of oil and sauté the remaining cakes.

Serves 4

Dill-Yogurt Sauce

Ingredients:

  • 6 oz. of fat-free Greek yogurt
  • 1 cup of fresh dill sprigs
  • 1 Tbs. of lemon juice
  • 1 Tbs. of dijon mustard
  • 1 small shallot
  • ¼ tsp. of salt

Directions:

Combine ingredients in a food processor. Process until smooth.

Tomato and Avocado Salad

  • 4 Tomatoes (chopped)
  • 1 Avocado (dices)
  • 2 Onions (diced)
  • 1 Garlic Clove Crushed
  • Cilantro (to taste)
  • Lime Juice (to taste)

Directions:
Mix together in a bowl and serve with raw veggies.

Salmon Fritta

This quick protein rich breakfast makes use of precooked Salmon (canned) or fresh.

Ingredients:

  • ¼ medium bell pepper, diced
  • ¼ medium red onion, diced
  • ½ medium zucchini, diced
  • 3 eggs
  • ½ cup cooked salmon, shredded
  • Sea salt and pepper to taste
  • 1-2 TBS extra virgin olive oil
  • Optional: 1 cup of spinach
  • Optional: 1 TBS chopped fresh basil or dill

Directions:

Heat olive oil in skillet. Add onions sea salt. Add bell peppers. Cover and sauté for 3 minutes. Add zucchini and spinach and sauté for 1 minute. While vegetables are still cooking, whisk together eggs., Salmon and salt and pepper.

Pour in egg mixture., basil or dill if desired. Cover, reduce heat to medium and cook for 2-3 minutes or until the eggs are done on top. Slice frittata in half in the pan and remove each half carefully with a spatula. Sprinkle each serving with more olive oil and serve.

Serves 2

Poached Eggs over Spinach & Mushrooms

Don’t reserve this meal just for breakfast; it’s great for lunch or dinner as well. You may not think to enjoy vegetables with eggs, but it is a wonderful combination and a way to include more vegetables in your diet.

Prep and Cook Time: 20 minutes

Ingredients:

  • 4 large free-range chicken eggs
  • 1 tsp light vinegar, (rice, white wine, or apple cider)
  • 1 TBS chicken or vegetable broth
  • 1 medium onion, chopped
  • 2 cups sliced crimini mushrooms
  • 1 medium tomato, seeds and excess pulp removed, chopped
  • 3 medium cloves garlic, chopped
  • 10 oz package frozen spinach, thawed and excess water removed
  • salt and black pepper to taste

Directions:

Chop onions and garlic and let sit for 5 minutes to enhance their health-promoting properties. Add 1 tsp vinegar to water in a 10-inch skillet.

While water is coming to a high simmer, in a separate skillet heat 1 TBS broth.  Sauté onion and mushrooms in broth for 3 minutes over medium heat stirring frequently. Add tomato, garlic, spinach, salt and pepper and sauté for another 2-3 minutes.

When water comes to a high simmer poach eggs for about 5 minutes, or until whites are firm. Remove from water with a slotted spoon and place over spinach mixture.

Serves 4

Braised Cod with Celery

The combination of ingredients in this recipe offers a delicious flavor while providing you with an excellent source of health-promoting nutrients. And you can enjoy a complete meal in 30 minutes.

Prep and Cook Time: 30 minutes

Ingredients:

  • 1 medium onion, cut in half and sliced thick
  • 6 cloves garlic, sliced
  • 2 cups celery, cut diagonally about 1 inch long
  • 1 15 oz can diced tomatoes, drained
  • 3/4 cup green olives cut in fourths
  • 1 TBS + 1/2 cup chicken or vegetable broth
  • 1 TBS fresh lemon juice
  • 1-1/2 lbs cod, cut into 2 inch pieces
  • pinch red chili flakes
  • salt and black pepper to taste
  • 2 TBS chopped fresh cilantro

Directions:

Slice onion and garlic and let sit for 5 minutes to enhance its health-promoting benefits. Heat 1 TBS broth in a 10-12 inch skillet. Healthy Sauté chopped onion in broth over medium heat for 4-5 minutes, stirring frequently, until translucent. Add garlic and celery and sauté for another minute. Add drained diced tomatoes, green olives and remaining broth. Stir, cover, and simmer on medium-low for about 15 minutes, stirring occasionally, until celery is tender.

Place cod, lemon, salt, pepper, and chili flakes on top of celery and continue to simmer covered for another 5 minutes, or until fish is cooked. Sprinkle with cilantro and serve.

Serves 4

Serving Suggestions: Serve with Brown Rice

15-Minute Halibut with Avocado Salsa

Get an extra boost of lycopene from the tomatoes and heart-healthy monounsatured fats from the avocados in this great addition to your diet.

Prep and Cook Time: 15 minutes

Ingredients:

  • 6 medium cloves garlic, pressed
  • 1/4 cup minced scallion
  • 1-2 tsp finely minced jalapeno pepper
  • 3 TBS chopped fresh cilantro
  • 8 cherry tomatoes, quartered
  • 1 medium ripe but firm avocado, diced into 1/4-inch cubes
  • 1/4 cup + 1 TBS fresh lemon juice
  • 4 6 oz halibut steaks or fillets
  • salt and black pepper to taste

Directions:

Press garlic and let sit for 5 minutes to bring out its health-promoting properties. Mix together garlic, scallions, jalapeno pepper, cilantro, tomatoes, avocado, 1/4 cup lemon juice, and salt and pepper to taste. Set aside.

Heat 2 inches of water in the bottom of a steamer and let it come to a boil. Rub halibut with 1TBS lemon juice and season with a little salt and black pepper. Place in steamer and steam 10 minutes for every inch of thickness. (e.g., 5 minutes if it is 1/2-inch thick)

Place fish on plate, and top with salsa.

Serves 4

Peanut Shrimp

Include this easy-to-prepare dish you can enjoy in a matter of minutes as part of your Healthiest Way of Eating! The red coloring of shrimp is a reflection of health-promoting phytonutrients that provide anti-inflammatory and antioxidant protection.

Prep and Cook Time: 15 minutes

Ingredients:

  • 2 medium garlic cloves, chopped
  • 1/2 lb medium size shrimp, peeled and deveined
  • 2 TBS + 1 TBS fresh lemon juice
  • Sea salt and pepper to taste
  •  3 TBS low-sodium chicken or vegetable broth
  • 2 TBS extra virgin olive oil
  •  1/4 cup of your favorite peanut sauce

Directions:

Chop garlic and let sit for 5 minutes to Promote its Health Benefits. Peel and devein shrimp. Rub shrimp with 2 TBS lemon juice, salt, and pepper. Heat 3 TBS broth over medium-low heat in a stainless steel skillet.

When broth begins to steam, add shrimp and sauté. Stir frequently. After 2 minutes, turn the shrimp over and add garlic. Sauté until shrimp are pink and opaque throughout (approximately 3 minutes). Cook 4-5 minutes for large shrimp. Shrimp cook quickly, so watch your cooking time or they will become tough.

Dress with extra virgin olive oil and the remaining 1 TBS lemon juice. Serve with mixed greens and top with your favorite peanut sauce.

Serves 2

How to Prepare Garlic and Health Benefits

Recent scientific research tells us that slicing, chopping, mincing or pressing garlic before cooking can enhance the health-promoting properties of garlic. Garlic is rich in a wide variety of sulfur-containing compounds. One of the best studied is a compound called alliin. Alliin and a related enzyme (named “alliinase”) are present but separated inside certain garlic cells when the garlic is whole and unbroken. But when garlic is cut, chewed, chopped, or crushed, these cells can rupture. When they do, the aliinase enzyme can come into contact with the alliin molecule and cause the creation of a new compound called allicin. Allicin can be a very valuable garlic molecule in terms of its health benefits, because its intake has been associated with cardiovascular, anti-bacterial, and anti-cancer benefits. Allicin is also one of the garlic compounds that contributes to the pungent aroma and “bite” we experience from garlic. Chopping, mincing, crushing, or pressing garlic and allowing it to sit for 5-10 minutes can help provide enough time for the alliinase and alliin in garlic to interact and form allicin.

Sautéed Chicken Breasts with Mustard and Tarragon

Try this quick-and-easy recipe that combines the great tastes of chicken, Dijon mustard and tarragon.

Prep and Cook Time: 15 minutes

Ingredients:

  • 1 medium onion cut in half and sliced medium thick
  • 5 medium cloves garlic, pressed
  • 2 boneless, skinless chicken breasts, cut into 1-inch pieces
  • 3 TBS Dijon mustard
  • 1 TBS + 1/2 cup chicken broth
  • 2 tsp honey
  • 1 TBS chopped fresh tarragon (or 1 tsp dried tarragon)
  • 2 TBS chopped fresh parsley (or 2 tsp dried parsley)
  • salt and white pepper to taste

Directions:

Slice onion and press garlic and let sit for 5-10 minutes to bring out their hidden health benefits.  Heat 1 TBS broth in a 10-12 inch stainless steel skillet. Sauté onion in broth over medium heat for 2 minutes.

While onions are sautéing, cut chicken into pieces. Add chicken pieces and continue to sauté for another 3 minutes, stirring frequently to seal chicken on all sides. Add garlic and continue to sauté for another minute.

Add mustard, 1/2 cup broth, and honey. Mix thoroughly and simmer uncovered for about 7-8 minutes on medium-high heat stirring occasionally to cook chicken evenly. This will also reduce sauce.

While chicken is cooking, chop herbs and add at end with salt and pepper to taste.

Serves 4

Berry Smoothie

Combine in a blender and mix until smooth. Thin with filtered water if desired

Serves 1

 

Quick Strawberry Shake

  • 1 cup frozen strawberries, thawed and drained
  • 3/4 cup skim milk
  • 1/2 cup low-fat yogurt
  • 1 tablespoon cinnamon
  • 1/2 teaspoon vanilla extract
  • 1-2 tablespoons of flaxseeds
  • 1 Servings size whey protein
  • 1 servings size pumpkin protein

Place all ingredients in a blender bowl and process until smooth. Serve at once.

Serves 2

5-Minute Kale with Sea Vegetables

It only takes a matter of minutes to prepare.

Directions:

Chop garlic and let sit for 5 minutes to enhance its health-promoting properties.

Fill bottom of steamer with 2 inches of water and bring to boil.

While water is coming to a boil, slice kale leaves into 1/2-inch slices, and cut again crosswise. Cut stems into 1/4-inch slices. Let kale sit for at least 5 minutes to bring out it health-promoting properties.

When water comes to a boil, add kale to steamer basket and cover. Steam for 5 minutes.

Transfer to a bowl and toss with Mediterranean Dressing ingredients and dulse. Mediterranean Dressing does not have to be made separately. For the best flavor, toss with dressing while kale is still hot.

Serves 2

 

Baby Kale Salad

Time to prepare: 10 minutes

Ingredients:
1 Tbs. fresh lemon juice
2 Tbs. minced shallot
¼ tsp. sea salt
2 Tbs. extra-virgin olive oil
½ lb. baby kale
¼ cup shredded Parmesan cheese
Freshly ground black pepper, to taste

Directions:
In a large bowl, whisk together the lemon juice, shallot, salt, and oil. Toss the kale in the dressing with the Parmesan cheese and season with plenty of black pepper. (If you can’t find baby kale, you can use Tuscan kale. Before tossing with the dressing, remove and discard the large, center stems. Then, working in batches of about 8 leaves, stack the leaves and cut them crosswise into thin strips.)

Serves 4

Cauliflower and Beet Salad

Total time to prepare: 20 minutes

Ingredients:
4 cups small cauliflower florets
3 Tbs. extra-virgin olive oil, divided
1 tsp. Dijon mustard
1 Tbs. red wine vinegar
¼ tsp. sea salt
8 cups mixed salad greens
1 cup diced cooked beets
¼ cup unsalted, roasted sunflower seeds

Directions:
Preheat the oven to 450°F. Toss the cauliflower florets with 1 Tbs. of the oil on a rimmed baking sheet. Roast until lightly browned in spots, 10-15 minutes. Remove and allow to cool.

In a large bowl, whisk the mustard, vinegar, and salt with the remaining 2Tbs. of oil. Toss the salad greens with the dressing. Top with the beets, cauliflower, and sunflower seeds.

Serves 4

Chicken Caesar Salad

You can add or substitute any of the vegetables with your personal favorites or use what you have on hand.

Prep and Cook Time: 15 minutes

Ingredients:

  • 4 cups chopped mixed greens (spinach, romaine, arugula)
  • 2 oz chicken or turkey slices
  • 1 medium tomato, chopped or sliced
  • 1/4 cup cucumbers, sliced
  • 1/4 cup crimini mushrooms, sliced
  • 1 cup or 1/2 can (BPA Free) kidney beans
  • 1 TBS dried sunflower seeds

Dressing:

  • 2 TBS fresh lemon juice
  • 1/2 TBS extra virgin olive oil
  • 1 clove garlic, pressed or chopped
  • 1 TBS parmesan cheese

Directions:

Combine all ingredients and top with dressing.

Serves 1

Grape and Melon Salad

Take advantage of the fruits that are in season and satisfy your sweet tooth by enjoying this summer salad that takes only minutes to prepare. If you select red/purple grapes you will get the added benefit of the phytonutrient, reservatrol, which has been found to be a powerful antioxidant.

Prep and Cook Time: 15 minutes

Ingredients:

  • 1 lb seedless grapes
  • 1 cantaloupe, scooped out with melon baller
  • 2 cups of seedless watermelon, scooped out with melon baller
  • 1/2 cup whole peppermint leaves
  • 2 TBS lemon juice

Directions:

Mix all ingredients together. Toss with whole peppermint leaves and refrigerate for a couple hours. Remove leaves and serve.

Serves 4

Garlic Shrimp Salad

This recipe makes a great light meal on its own, or you can serve it as a side salad to a larger meal.

Prep and Cook Time: 25 minutes

Ingredients:

  • 4 medium cloves garlic, pressed
  • 1 lb medium-sized cooked shrimp, best bought still frozen
  • 1 bunch asparagus, cut into 1-inch pieces, discarding bottom fourth
  • 3 TBS vegetable broth
  • 1 fresh tomato, diced into 1/2-inch pieces
  • 3 TBS chopped fresh parsley (or 3 tsp dried parsley if fresh not available)
  • small head of romaine lettuce, chopped
  • *optional 2 oz crumbled goat cheese
  • salt and fresh cracked black pepper to taste

Dressing

  • 3 TBS fresh lemon juice
  • 2 TBS extra virgin olive oil
  • 1 TBS Dijon mustard
  • 1 tsp honey
  • salt and fresh cracked black pepper to taste

Directions:

Press garlic and let sit for at least 5 minutes to bring out its hidden health benefits. Make sure shrimp is completely thawed and patted dry with a paper towel, or it will dilute the flavor of the salad.

Add broth to medium skillet and after it has heated up, Healthy Sauté asparagus for 5 minutes. Whisk together lemon, oil, mustard, honey, garlic, salt and pepper. Toss shrimp, asparagus, parsley, and tomato with dressing and herbs. Allow shrimp salad to marinate for at least 15 minutes.

Discard outer leaves of lettuce head, rinse, dry, and chop. Serve shrimp mixture on bed of lettuce and top with crumbled goat cheese, if desired.

Serves 4

Healthy Cooking Tips:

Buying shrimp that is still frozen will ensure that it will be as fresh as possible. Because all shrimp comes frozen in stores once they have thawed they lose their freshness very quickly. This recipe was created to be very quick and easy, so we added already cooked shrimp to the ingredient list. If you have the time, obviously it would have better flavor if the shrimp was raw and you cooked it yourself. It is very important either way to make sure the shrimp is patted dry. Otherwise it will dilute the flavor of your salad. Also, if you plan ahead, this salad will taste even better if it marinates for a couple of hours. It’s easiest to cut the bunch of asparagus at the same time. Just line up ends, cut off the bottom fourth (which is fibrous) and cut rest into 1-inch pieces.

How to Prepare Garlic and Health Benefits

Recent scientific research tells us that slicing, chopping, mincing or pressing garlic before cooking can enhance the health-promoting properties of garlic. Garlic is rich in a wide variety of sulfur-containing compounds. One of the best studied is a compound called alliin. Alliin and a related enzyme (named “alliinase”) are present but separated inside certain garlic cells when the garlic is whole and unbroken. But when garlic is cut, chewed, chopped, or crushed, these cells can rupture. When they do, the aliinase enzyme can come into contact with the alliin molecule and cause the creation of a new compound called allicin. Allicin can be a very valuable garlic molecule in terms of its health benefits, because its intake has been associated with cardiovascular, anti-bacterial, and anti-cancer benefits. Allicin is also one of the garlic compounds that contributes to the pungent aroma and “bite” we experience from garlic. Chopping, mincing, crushing, or pressing garlic and allowing it to sit for 5-10 minutes can help provide enough time for the alliinase and alliin in garlic to interact and form allicin.

Greek Garbanzo Bean Salad

If you don’t have time to cook your beans canned garbanzo beans (BPA- free) makes this Mediterranean-style salad an easy addition to your healthy way of eating.

Prep and Cook Time: 5 minutes

Ingredients:

  • 2 cups cooked or 1 15 oz can garbanzo beans (BPA-free), preferably organic
  • 2 medium cloves garlic, minced or pressed
  • 1 medium tomato, diced
  • 1/2 medium red onion, chopped
  • 2 TBS parsley, chopped
  • 1 TBS fresh lemon juice
  • 3 TBS extra virgin olive oil
  • salt and pepper to taste

Optional:

  • 1/4 cup feta cheese
  • 6 sliced kalamata olives
  • 1 tsp rosemary

Directions:

Press or mince garlic and let sit for at least 5 minutes to bring out its hidden health benefits. Drain liquid from garbanzo beans and rinse under cold running water; this helps prevent intestinal gas.

Combine all ingredients with lemon juice, olive oil, and salt and pepper to taste.

Serves 2

Greek Salad

The chopped mint adds an unusual twist to this easy-to-prepare salad that is great for lunch.

Prep and Cook Time: 10 minutes

Ingredients:

  • 4 cups salad greens
  • 2 TBS chopped mint
  • 3 TBS crumbled feta cheese
  • 2 TBS chopped olives
  • 1/2 cup garbanzo beans
  • 1 TBS extra virgin olive oil
  • 1 TBS red wine vinegar
  • sea salt and pepper to taste

Directions:

Combine first five ingredients. Toss with olive oil and vinegar, and add salt and pepper to taste.

Serves 1

Grilled Salmon Salad with Vinaigrette

Prep time 30 minutes, Cook time 12 minutes

Dressing:

Salad:

  • 1 large apple, cored and chopped
  • 1 ripe avocado, peeled and chopped
  • 1 Tablespoon lemon juice
  • 1 package (10 oz) prepared salad greens
  • 1 navel orange, peeled, seeded, and chopped
  • 1/4 medium red onion, sliced very thin
  • 1/3 cup slivered almonds
  • 1/3 cup raisins
  • 4 (6 oz each) wild salmon fillets
  • 2 teaspoons extra virgin olive or macadamia nut oil
  • Sea salt
  • Organic black pepper

This recipe can made using a grill, a heavy nonstick skillet, or a ridged stovetop grill pan. If using a charcoal grill, start the coals before proceeding.

Mix dressing ingredients in small bowl; set aside. Place chopped apple and avocado in a large salad bowl. Drizzle with lemon juice. Add salad greens, orange, onion, almonds, and raisins; mix.

Rinse salmon under cold water; pat dry with paper towel. Heat a heavy nonstick skillet or oiled, ridged stovetop grill pan over medium-high heat. Brush both sides of salmon with oil. Place salmon on oiled grill grate OR in heated skillet and cook, uncovered, 3‒4 minutes. (Shake pan occasionally to keep fish from sticking.)

Turn salmon over and season with salt and pepper. (If using a pan, cover it tightly and reduce heat to medium.) Cook salmon an additional 3‒4 minutes, until fish is opaque throughout.

Divide salad among four plates; place salmon portion on top of each. Drizzle with vinaigrette dressing.

Serves 4

Mediterranean Kale

  • 12 Cups Chopped Kale
  • 2 Tablespoons Lemon Juice
  • 1 Tablespoon Olive Oil
  • 1 Tablespoon Minced Garlic
  • 1 Tablespoon Braggs Liquid Amino
  • Salt & Pepper to Taste

Place kale in a steamer and steam until just tenders, 7 – 10 minutes depending on thickness. Whisk together the juice, olive oil, garlic, Bragg’s liquid amino, salt and black pepper in a large bowl. Toss steamed kale into dressing until coated.

Mediterranean-Style Salad

Salad lunches are popular along the Mediterranean. They make a complete meal that will carry you through until dinner. The combination of ingredients in this salad can be changed to suit your personal taste. Enjoy!

Prep and Cook Time: 10 minutes

Ingredients:

  • 6 cups chopped romaine lettuce
  • 1/3 of a 3.75 oz can sardines, packed in water
  • 1/4 cup crimini mushrooms, sliced
  • 1/2 cup cooked garbanzo beans or canned (no BPA)
  • 1/4 cup frozen peas

Dressing

  • 1 TBS exra virgin olive oil
  • 1 clove garlic, chopped or pressed
  • 1 tsp lemon juice

Directions:

Place lettuce in large bowl and top with remaining ingredients and dressing.

Serves 1

 

Moroccan Eggplant with Garbanzo Beans

This is a great example of how to add a tasty vegetarian dish to your way of eating.

Prep and Cook Time: 35 minutes

Ingredients:

  • 1 large onion, cut in half and sliced thin
  • 5 medium cloves garlic, pressed
  • 1 medium red bell pepper, cut in 1-inch squares
  • 1 medium eggplant, cut into 1-inch pieces
  • pinch of red pepper flakes
  • 2 tsp turmeric
  • 1/2 tsp garam masala
  • 2 cups or 1 15 oz can garbanzo beans (BPA Free)
  • 1 15 oz can lentils, drained
  • 1/2 cup tomato sauce
  • 1-1/4 cups + 1 TBS vegetable broth
  • 1/2 cup raisins
  • 1 TBS chopped fresh cilantro
  • salt and black pepper to taste

Directions:

Slice onion and press garlic and let sit for at least 5 minutes to bring out their health-promoting benefits.

Heat 1 TBS broth in a 10-12 inch skillet.  Sauté onion in broth over medium heat for 5 minutes, stirring frequently. Add garlic, red bell pepper, eggplant, garam masala, and turmeric. Stir to mix well for a minute, and add broth and tomato sauce. Stir again to mix, cover, and cook over medium low heat for 15 minutes, stirring occasionally, or until peppers and eggplant are tender.

Add garbanzo beans, lentils, red chili flakes, and raisins. Simmer for another 5 minutes. Season with salt and pepper. Top with chopped cilantro. 

Garam masala is a pre-blended spice mixture that you can find in either supermarkets, natural food stores, or Indian markets. It is widely used in Indian, Nepalese, and other Asian cuisines. It is made of cardamom, cloves, mace, cinnamon, cumin, fennel, black peppercorns, and fenugreek.

Serves 4

Salmon, Cucumber, Dill Salad

Salmon is a great way to add more omega-3 fatty acids to your diet.

Prep and Cook Time: 20 minutes

Ingredients:

  • 11/2 lbs salmon filet, cut into 4 pieces, skin and bones removed
  • 1 TBS Dijon mustard
  • 1/2 TBS honey
  • 1 large cucumber, peeled (if not organic), cut in half lengthwise, seeds scooped out, diced in ½ inch cubes
  • 1 large ripe fresh tomato, diced
  • 1 medium ripe, but firm avocado, diced in 1/2-inch cubes
  • 2 TBS chopped fresh chives (or 2/3 tsp dried chives)
  • 3 medium cloves garlic, pressed
  • 11/2 TBS chopped fresh dill (or 11/2 tsp dried dill weed)
  • 1 + 2 TBS fresh lemon juice
  • 1 TBS extra virgin olive oil
  • salt and cracked black pepper to taste

Directions:

Press garlic and let sit for 5 minutest to bring out its health-promoting properties.

Preheat broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source.

Rub salmon with 1 TBS fresh lemon juice, salt, and pepper. While pan is heating, mix together cucumber, tomato, avocado, chives, garlic, and dill in a bowl and set aside.

Whisk together 2 TBS lemon juice, olive oil, salt and pepper in a separate bowl. Toss with cucumber mix when ready to serve. Place salmon on hot pan and cook for about 7 minutes, depending upon thickness. Combine honey and mustard and coat salmon during last 2 minutes of cooking.

Divide cucumber mixture between 4 plates and serve with salmon.

Serves 4

Tabouli Salad

This is a great Mediterranean-style salad. The bulgur does not need to be cooked, just softened, because it has already been steamed, dried, and cracked.

Prep and Cook Time: 30 minutes

Ingredients:

  • 1 cup wheat bulgur (dry), makes 2 cups after combining with liquid
  • 1/2 medium onion, minced
  • 2 cloves garlic, press or chopped
  • 3 cups minced fresh parsley
  • 1 medium tomato, chopped
  • 3 TBS extra virgin olive oil
  • 1 TBS fresh lemon juice or wine vinegar
  • sea salt and pepper to taste

Directions:

Place 1 cup wheat bulgur and salt to taste in a bowl. Pour 2 cups boiling water or broth over the bulgur, stir once and let sit for 15-20 minutes until liquid is absorbed. Mince onion and press or chop garlic and let sit for 5 minutes to bring out their hidden health properties. Combine all ingredients and mix well.

For added flavor you may want to add more olive oil and lemon juice.

Serves 4

White Bean with Roasted Cherry Tomatoes

Time to prepare: 40 minutes

Ingredients: 

  • 2 pints cherry tomatoes, halved
  • 5 cloves garlic, sliced
  • 5 sprigs thyme
  • 2 Tbs. extra-virgin olive oil
  • 1 15 oz. can no-salt-added cannellini beans, drained and rinsed
  • ¼ tsp. sea salt
  • freshly ground black pepper

Directions:
Preheat the oven to 425° F. In a 9″ x 13″ baking dish, toss the tomatoes, garlic, and thyme with the oil. Roast until the tomatoes start to brown and the garlic is tender, about 30 minutes. Remove and discard the thyme sprigs. Toss the beans with the tomatoes and garlic. Season with the salt and pepper.

Serves 4

Butternut Squash and Cranberries

Total time to prepare: 15 minutes

Ingredients: 


  • 1 lb. butternut squash, cut into ½-inch dice
  • 2 tsp. Dijon mustard
  • 
1 tsp. balsamic vinegar
  • 2 Tbs. pomegranate juice or orange juice
  • ¹∕8 tsp. sea salt
  • 2 Tbs. extra-virgin olive oil
  • ¹∕³ cup pumpkin seeds, toasted
  • 3 Tbs. dried cranberries

Directions: 
Steam the squash until tender, 3-5 minutes. Drain any water. In a large bowl, whisk together the mustard, vinegar, juice, salt, and oil. Toss the squash in the bowl with the dressing. Sprinkle with the pumpkin seeds and cranberries.

Serves 4

Mashed Sweet Potatoes

The spice mixture and orange juice in this recipe adds a wonderful complement to the flavor of the sweet potatoes for a great new addition to your way of eating.

Prep and Cook Time: 15 minutes

Ingredients:

  • 2 medium-sized sweet potatoes or yams, sliced thin for quick cooking
  • 2 TBS fresh orange juice
  • 1/2 tsp garam masala
  • 1 TBS extra virgin olive oil
  • salt and white pepper to taste

Directions:
Bring lightly salted water to a boil in a steamer with a tight fitting lid.
Steam peeled and sliced sweet potatoes in steamer basket, covered, for about 10 minutes, or until tender
When tender, mash with potato masher, adding rest of ingredients.
Serves 4

Swiss Chard

Swiss chard is one of our most nutrient-rich foods and one that is so easy to prepare. It is a great complement to almost any meal.

Prep and Cook Time: 15 minutes

Ingredients:

  • 1 lb Swiss chard, chopped
  • 1 medium clove Chopped Garlic
  • 1 tsp fresh lemon juice
  • 3 TBS extra virgin olive oil
  • salt and black pepper to taste
  • Optional:
  • 6 kalamata olives
  • 1/2 cup feta cheese
  • 1 tsp liquid aminos

Directions:
Chop garlic and let sit for 5 minutes to bring out its health-promoting properties. Use a large pot (3 quart) with lots of water. Make sure water is at a rapid boil before adding Swiss chard. Cut off tough, bottom part of Swiss chard stems.

Add the chopped leaves to the boiling water. Do not cover. Cook for 3 minutes; begin timing as soon as you drop the Swiss chard into the boiling water. Place in colander and press out excess water. Transfer to serving dish and toss with rest of ingredients while it is still hot. Using a knife and fork, cut Swiss chard into small pieces for better flavor.

Serves 2

Coconut Chocolate Pudding

  • 1 Fresh Young Thai Coconut
  • ½ Cup Raw Macadamia Nuts
  • 1 Tbsp. Ground Chia Seeds
  • ½ Tbsp. Ground Flax Seeds
  • 1 Tbsp. Hemp Seeds
  • ½ Tsp. Vanilla Bean Powder
  • ½ Tsp. Maca
  • Honey to taste
  • Water of fresh coconut needed
  • Blend until smooth
  • 1 Heaping Tsp. Raw Cacao Powder
  • 1 Tsp. Raw Carob
  • Blend

Optional: Empty 1 or 2 capsules of Probiotics into mixture and blend.

Cranberry and Fresh Pear Cobbler

This is a wonderful after-dinner treat that provides a great combination of flavors and health benefits to your Healthiest Way of Eating! Cranberries, like their cousin blueberries, are one of the best sources of health-promoting antioxidants.

Prep and Cook Time: 30 minutes

Ingredients:
1 medium orange*
1/2 cup dried cranberries
2 tsp honey
1/2 ripe pear (Bosc or other firm variety)
1/4 cup + 2 TBS walnuts
*Because the recipe calls for orange zest we recommend using an organic orange

Directions:
Grate enough orange rind to make 1 tsp zest and place in a mixing bowl. Cut the orange in half and juice both halves into the same bowl as the rind. Add the cranberries and honey. Mix until the honey is dissolved. Let sit for 1/2 hour to allow cranberries to soften. After the cranberries have softened, cut the pear into 1/4-inch cubes and add to the bowl. Add 1/4 cup walnuts. Divide the mixture into 2 dessert dishes and sprinkle each with 1 TBS of the chopped walnuts.

Serves 2

Orange and Coconut Treat

You can enjoy for breakfast or as a dessert or snack.

Prep and Cook Time: 15 minutes

Ingredients:

  • 4 oranges, peeled and cut into segments
  • 2 bananas, peeled and sliced
  • 1/2 cup shredded unsweetened coconut
  • 2 TBS sliced, toasted almonds

Directions:
Prepare fruit and toss with coconut and almonds.

Serves 4