Sweet Potatoes with Warm Black Bean Salad
For a satisfying last-minute supper, it's hard to beat a sweet potato zapped in the microwave. The fragrant filling of beans and tomatoes adds protein. Be sure to eat the skin, which is full of fiber, as well.
Makes 4 servings
ACTIVE TIME: 15 minutes
TOTAL TIME: 25 minutes
EASE OF PREPARATION: Easy
4 medium sweet potatoes 1 15-ounce can black beans, rinsed 2 medium tomatoes, diced1 tablespoon extra-virgin olive oil1 teaspoon ground cumin1 teaspoon ground coriander3/4 teaspoon salt1/4 cup reduced-fat sour cream1/4 cup chopped fresh cilantro
1. Prick sweet potatoes with a fork in several places. Microwave on High until tender all the way to the center, 12 to 15 minutes. (Alternatively, place in a baking dish and bake at 425 degrees F until tender all the way to the center, about 1 hour.) 2. Meanwhile, in a medium microwaveable bowl, combine beans, tomatoes, oil, cumin, coriander and salt; microwave on High until just heated through, 2 to 3 minutes. (Alternatively, heat in a small saucepan over medium heat.)3. When just cool enough to handle, slash each sweet potato lengthwise, press open to make a well in the center and spoon the bean mixture into the well. Top each with a dollop of sour cream and a sprinkle of cilantro.
NUTRITION INFORMATION: Per serving: 295 calories; 6 g fat (2 g sat, 3 g mono); 6 mg cholesterol; 52 g carbohydrate; 8 g protein; 9 g fiber; 572 mg sodium. Nutrition bonus: Vitamin A (450% daily value), Vitamin C (45% dv), Fiber (38% dv), Folate (25% dv), Iron (15% dv), Potassium (15% dv).
Lunch Box Salad
Lunchbox: Chopped Salad Serves 1; prep time: 15 minutes; total time: 15 minutes 2 whole pepperoncini 5 ounces romaine, finely shredded (about 4 cups) 1 plum tomato, cored, seeded, and finely diced 2 ounces sliced provolone cheese, cut into thin strips 2 ounces thinly sliced hard salami, cut into thin strips 2 teaspoons olive oil 2 teaspoons red-wine vinegar 1/2 teaspoon Dijon mustard Coarse salt and pepper 1. Stem and thinly slice 1 pepperoncini; in an airtight container, mix with lettuce, tomato, cheese, salami, and whole pepperoncini. 2. In a small bowl, whisk oil, vinegar, mustard, and a pinch each of salt and pepper; transfer to a small container. Refrigerate both containers, covered, up to overnight. Toss just before serving. Per serving: 413 calories; 29.8 grams fat; 25.9 grams protein; 11 grams carbohydrates; 3.8 grams fiber
GRAPEFRUIT SUNRISE
Grapefruit Sunrise
Grapefruit, oranges and strawberries are a great combination for this refreshing, satisfying drink!
Prep and Cook Time: 5 minutes
Ingredients: Juice of 2 grapefruit Juice of 4 oranges 1 cup fresh or frozen strawberries 2 tsp honey Sections from 1 grapefruit 1/2 cup sliced strawberries
Directions:
Place grapefruit juice, orange juice, 1 cup strawberries and honey in blender and blend until smooth.
Strain into 2 chilled glasses.
Top with grapefruit sections and strawberries.
Serves 2
Healthy Cooking Tips:
Chill the fruit first for cold juice or add some ice cubes while blending. Try adding your favorite protein powder to make a light breakfast or snack.
YOGURT WITH FRUIT
Yogurt with Fruit
This recipe is great for breakfast and as a dessert.
Prep and Cook Time: 15 minutes
Ingredients: 1 apple chopped ½ cup raisins 1 cup seedless grapes 2 sliced bananas 1 cup berries, whatever is in season 2 cups plain or vanilla low fat yogurt
Directions:
10 MINUTE FRUIT & CHEESE SALAD
10 Minute Fruit & Cheese Salad
This 10-minute salad offers you a quick and easy way to enjoy the delicious combination of flavors of the fruit, cheese and salad greens while receiving their many healthy benefits. It is a perfect light and cool dish on a warm day.
Prep and Cook Time: 10 minutes
Ingredients: ¾ cup green seedless grapes 3 fresh apricots, cut into eighths 3 dried figs sliced medium thick ½ lb mixed salad greens 2 TBS fresh lemon juice salt and cracked black pepper to taste extra virgin olive oil to taste 3oz goat or gorgonzola cheese *optional ( ¼ lb sliced turkey breast cut into bite size pieces)
Directions:
Toss all ingredients together and serve. Top with goat or gorgonzola cheese.
Serves 2
FRESH HERBED CHICKEN BREAST
Fresh Herbed Chicken Breasts
The fresh herbs in this recipe turn an ordinary chicken breast into a flavorful dish with added healthy benefits. It takes very little time and is well worth the little bit of extra effort, giving you another easy way to enjoy the chicken.
Prep and Cook Time: 20 minutes
Ingredients: 4 boneless chicken breasts with skin on 2 medium cloves garlic pressed 1 TBS fresh squeezed lemon juice 2 tsp chopped fresh sage 2 tsp chopped fresh thyme 1 tsp chopped fresh rosemary 1/4 cup chicken broth salt and cracked black pepper
Directions:
Preheat broiler on high. Place ovenproof metal pan under broiler to get hot. Do not use glass or pyrex for this.
Season chicken with a little salt and pepper. When pan is very hot, about 5 minutes, put chicken in pan and return to broiler. Turn heat to low. Don't put too close to flame. It is best to put in middle of the oven, about 7 inches from the heat source. (Quick Broil) for about 15 minutes, or until done, depending on thickness of chicken. While chicken is cooking chop herbs.
In a separate small skillet add chopped herbs, lemon juice, broth, pressed garlic, salt and pepper. Heat on medium heat for just ½ minute.
When chicken is done remove skin, slice, and place on platter. Drizzle herb sauce over chicken.
Serves 4
Serving Suggestions:Serve with
Steamed Vegetable Medley and
Pureed Navy Beans
Healthy Cooking Tips:
Chicken breasts can easily dry out. Leaving the skin on until done and making sure you do not over cook it helps a great deal. The breasts should read 160 degrees on an instant reading thermometer and the juices run clear. By leaving the skin on while broiling it keeps the breast moist and flavorful. It is important to broil the chicken breasts no closer than the 7 inches from heat source as recommended, and have the heat turned to low. This will give the breasts a chance to cook throughout without burning on top and drying out. Placing it in a very hot pan, seals the bottom and retains more moisture. This recipe is created for a quick and easy meal. If you have the time, try marinating the chicken breasts for 24 hours in the herb mixture. Increase the lemon juice by 1 TBS. It will be more tender, and the sauce will permeate the breast. By slicing the breast when done there is more surface for the sauce to permeate the meat if done the quick and easy way without marinating.
15 MINUTE STIR FRIED CHICKEN & ASPARAGUS
15 Minute Stir Fried Chicken & Asparagus
This recipe gives you a quick and easy way to enjoy the delicious tastes of chicken and asparagus. It has a lot of flavor, especially for so few ingredients, and can be made in just 15 minutes from start to finish. Our Healthy Stir-Fry cooking method makes this dish even healthier because it uses no heated oils.
Prep and Cook Time: 15 minutes
Ingredients: 1 medium onion cut in half and sliced medium thick 1 bunch asparagus cut into 1 inch lengths (about 2 cups when cut) discard bottom fourth 1 TBS chicken broth 1 TBS minced fresh ginger 3 medium cloves garlic, pressed 1 large boneless, skinless chicken breasts cut into 1inch pieces 2 TBS soy sauce 1 TBS rice vinegar pinch red chili flakes salt and white pepper to taste
Directions:
Heat 1 TBS broth in a stainless steel wok or 12-inch skillet. Healthy Stir Fry onion and asparagus in broth for about 3 minutes over medium high heat, stirring constantly.
Add ginger, garlic, chicken, and continue to stir-fry for another 3-4 minutes stirring constantly.
Add soy sauce, vinegar, and red chili flakes. Stir together and cover. Cook for another 2-3 minutes. This may have to cook for an extra couple minutes if the asparagus is thick. Season with salt and pepper to taste.
Serves 2Serving Suggestion: Serve with
Rice & Cucumber, Seaweed Salad
Healthy Cooking Tips:
You may have to vary the cooking time of onion and asparagus according to the thickness of the asparagus. Cook an extra minute or two if the asparagus is thick. Do this before adding the rest of the ingredients so the chicken doesn't get overcooked. It will become tough
VEGETABLE STIR FRY
Vegetarian Stir Fry
This recipe we created gives you a delicious, and easy way of receiving the many health benefits of vegetables in your meal in just 20 minutes. Our Healthy Stir-Fry cooking method makes it even healthier by not using heated oils. Feel free to add other vegetables you may have on hand to this dish if you have the time.
Prep and Cook Time: 20 minutes
Ingredients: 1 medium onion cut in half and sliced medium thick 1 TBS vegetable broth 4 medium cloves garlic, pressed 1 TBS minced fresh ginger 1 red bell pepper cut into ½ inch pieces 1 cup sliced fresh shiitake mushrooms, (remove stems) 2 cups sliced green cabbage 5 oz extra firm tofu cut into ½ inch cubes 2 TBS soy sauce 1 TBS rice vinegar 2 TBS chopped fresh cilantro 1 TBS sesame seeds salt and white pepper to taste
Directions:
Prepare ingredients to stir-fry.
Heat 1 TBS broth in a stainless steel wok or 12 inch skillet. Healthy Stir-Fry onion for about 2 minutes in broth over medium high heat stirring constantly.
Add red pepper and mushrooms. Continue to stir-fry for another 2 minutes. Add garlic, ginger and continue to cook stirring for another 2-3 minutes.
Add cabbage, and rest of ingredients and cook for another 2 minutes. Sprinkle with sesame seeds.
Serves 4
Serving Suggestion: Serve with Seaweed Rice Healthy Cooking Tips:
Make sure you slice cabbage thin, so you can cook it quickly. If over cooked it will release its water and dilute the flavor of your dish. By slicing it thin, you can cook it for just a couple of minutes so it doesn't taste raw without this happening.
ROMAINE & AVOCADO SALAD
Romaine & Avocado Salad
This salad is a good healthy start for any meal. It is a quick and easy way to add flavor and nutrition to your meal all year round. The light dressing makes this salad lower in fat than most without losing flavor.
Prep and Cook Time: 10 minutes
Ingredients: 1 large head romaine lettuce, outside leaves discarded 1 large tomato chopped 1 small red bell pepper cut in thin julienne, 1 inch long 1/2 small avocado cut into chunks *Optional: 2 TBS coarsely chopped walnuts Dressing 2 TBS lemon juice 2 tsp balsamic vinegar extra virgin olive oil to taste Salt and cracked black pepper to taste
Directions:
Remove outer leaves of lettuce heads and discard. Cut off tops of leaves and discard. Tops are bitter. Chop remaining inner leaves. Rinse in cold water, and if you have a salad spinner, spin lettuce to dry. If you don't have one, remove as much water as possible in a colander and then dry with paper towels. This will keep the flavor of the salad from getting diluted.
Whisk together lemon juice, vinegar, olive oil, salt and pepper in a small bowl and toss with salad greens. Sprinkle with chopped walnuts if desired.
Serves 4
MIXED GREENS WITH GRAPES & FETA
Contrasting sweet grapes with savory feta cheese and crisp, colorful greens, this salad makes an elegant first course.
Makes 8 servings, about 1 1/2 cups each
ACTIVE TIME: 15 minutes
TOTAL TIME: 15 minutes
EASE OF PREPARATION: Easy
Dressing1/4 cup extra-virgin olive oil2 tablespoons red-wine vinegar 1/4 teaspoon salt, or to tasteFreshly ground pepper to tasteSalad8 cups mesclun salad greens (5 ounces)1 head radicchio, thinly sliced2 cups halved seedless grapes (about 1 pound), preferably red and green3/4 cup crumbled feta or blue cheese
1. To prepare dressing: Whisk (or shake) oil, vinegar, salt and pepper in a small bowl (or jar) until blended.2. To prepare salad: Just before serving, toss greens and radicchio in a large bowl. Drizzle the dressing on top and toss to coat. Divide the salad among 8 plates. Scatter grapes and cheese over each salad; serve immediately.
NUTRITION INFORMATION: Per serving: 135 calories; 10 g fat (3 g sat, 6 g mono); 13 mg cholesterol; 9 g carbohydrate; 3 g protein; 1 g fiber; 239 mg sodium.Nutrition bonus: Vitamin C (15% daily value), Folate (9% dv).1/2 Carbohydrate Serving
MAKE AHEAD TIP: To make ahead: The dressing will keep, covered, in the refrigerator for up to 2 days.
HOMEMADE APPLESAUCE
This is a speedy homemade applesauce is fabulous with potato latkes or for a healthy snack for kids.
Makes 2 cups
ACTIVE TIME: 15 minutes
TOTAL TIME: 15 minutes
EASE OF PREPARATION: Easy
4 McIntosh apples, peeled and chopped1 tablespoon brown sugar, or more to taste (optional)Pinch of cinnamon
Place apple pieces in a medium microwaveable bowl. Cover and microwave until softened, about 4 minutes. Transfer to a food processor, add brown sugar, if using, and cinnamon and puree until desired consistency.
NUTRITION INFORMATION: Per tablespoon: 9 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 2 g carbohydrate; 0 g protein; 0 g fiber; 0 mg sodium.0 Carbohydrate Servings
BANANA BERRY BLAST
This refreshing, filling smoothie type drink is full of vitamins and antioxidants. Skip a meal and have this treat instead.
Banana Berry Blast
1 large banana, peeled, sliced and frozen (Note)3/4 cup frozen or fresh strawberries, raspberries or blueberries3/4 cup low- or non-fat vanilla frozen yogurt1 12-oz can or bottle of regular or diet ginger ale, chilled
Place all the ingredients in a blender or food processor. Cover and blend at highest speed until smooth.
Note: if you use fresh berries, try to use a frozen banana, and if you use a fresh banana, go for frozen berries. Otherwise your drink will be too thin. Both fruits being frozen will give you a satisfyingly thick drink.
SUN TEA
Sun TeaRaise a glass to this simple rite of summer that combines tea, water and sunshine to create a thirst-quenching drink.
Yields: 2 quarts
1. Add 4 to 6 teabags (depending on your taste) to 2 quarts of water, cover, and place in a warm, sunny spot until the tea reaches the strength you desire, but not more than five hours.
2. Remove teabags and chill immediately for safety.
TraditionalFor the classic beverage, use orange pekoe teabags. Stir in sugar if desired and garnish with fresh lemon slices.
HerbalFresh herbs also steep well. Add a few ounces of the leaves of your favorite herbs to the water. Strain; garnish with sprigs of fresh herbs and sweeten with honey.
Fruit-FlavoredUse a combination of orange pekoe and berry- and peach-flavored teabags for brighter flavor. Garnish with fresh raspberries and peach slices.
LIME MARINATED SCALLOPS W/COCONUT SAUCE
Lime Marinated Scallops with Coconut Sauce
With a gas grill or broiler this elegant dinner becomes known as fast food. Invest in metal kabob/skewers and you'll never have to soak bamboo sticks again.
Serving: 4Prep Time: 10 minutesCook Time: 5 minutesTotal Time: 15 minutes
1 lb fresh scallops 1 cup coconut milk 2 scallions, finely chopped 1/2 cup sour cream salt freshly ground pepper lime wedges melted butter
Thread scallops on bamboo or metal skewers. Season with salt and pepper and brush with butter. Combine sour cream, coconut milk and scallions, blend well. Grill scallops quickly over hot coals, approximately 1 minute on each side. Serve on a platter garnished with lime wedges. Give each guest a small bowl of dipping sauce and enjoy.
To keep this meal lower fat use fat free sour cream.
Based on individual serving.Calories: 324Total Fat: 23 gCarbohydrates: 9 gProtein: 21 g
AVOCADO & SUN-DRIED TOMATAO ON BAGEL
Avocado and Sun-Dried Tomato on BagelPrep time: 3 minutes Cook time: none Yields: 1 serving
Ingredients:
1 whole-wheat bagel such as Natural Ovens or Thomas' 100% Whole Wheat (170 calories, 6 grams fiber)
1 1/2 tablespoons tahini butter
1/4 thinly sliced California avocado
6 oil-packed sun-dried tomatoes
Directions:Spread both halves of the bagel with tahini butter. Top with avocado and sun-dried tomatoes.
Nutritional Information:Based on individual serving412 calories; 15 g protein; 48 g carbohydrate; 11 g fiber; 23 g fat (3 g saturated); 0 mg cholesterol; 259 mg sodium
QUICK & HEALTHY SNACKS
Next time you or your kids need to re-fuel, try any of the following quick, healthy snacks:Dairy -String cheese and fruit (canned or fresh)Nonfat cottage cheese or yogurt with fruitSmoothies with milk or yogurt and sliced bananas or strawberriesWhole-wheat crackers with cheese or peanut butterYogurt with fresh fruit or granolaLow-fat chocolate milkScoop of ice cream or frozen yogurt with fresh berries Fruits and Vegetables Raw vegetable sticks with low-fat yogurt dip, cottage cheese or hummusApples and cheese - pears and other fresh fruits work too!Baby carrotsFruit saladApplesauce cups (unsweetened)Frozen fruit barsDried fruit such as raisins or plums and nuts Grains Cereal - dry or with milkBaked potato chips or tortilla chips with salsaPretzels (lightly salted or unsalted) and a glass of milkBagels with tomato sauce and melted cheese Flavored rice cakes (like caramel or apple cinnamon) with peanut butter Popcorn - air popped or low-fat microwave Whole-grain crackers or english muffin with peanut butterVanilla wafers, gingersnaps, graham crackers, animal crackers or fig bars and a glass
FRESH FRUIT BURRITOS
Fresh Fruit Burritos
This delicious blend of flavors - fresh fruit, peanut butter, and vanilla yogurt, all wrapped up in a flour tortilla, makes a healthy snack for kids & grown-ups alike.
Ingredients4 6-inch flour tortillas 4 tbsp. Creamy peanut butter 1 Banana 4 Med. fresh strawberries 1 Med. fresh peach 1/4 cup Fresh blueberries 4 tbsp. Vanilla yogurt
PreparationWash fresh strawberries, blueberries, and peach; peel peach, halve and remove pit. For each burrito, spread 1 Tbsp. peanut butter evenly on a flour tortilla to within 1/2 inch of edge. Onto each tortilla distribute in a line along the center 1/4 sliced banana, 1 sliced fresh strawberry, 1/4 thinly sliced peach and approx. 1 Tbsp. blueberries. Drizzle 1 Tbsp. vanilla yogurt over the fruit. Carefully fold one side of tortilla over the fruit, tucking the edge under the fruit so it's not too loosely packed. Roll the folded & tucked portion of the burrito towards the other side; the peanut butter will help hold it together. If desired for small children, cut the burrito in half crosswise, using a diagonal cut. Enjoy!
Cook's NotesKids can help wash fruit and put the burritos together, but keep small hands away from sharp knives used for slicing fruit! This is our favorite combination of fruits, but of course the recipe can be adapted to include other fruit on hand, or scaled up using larger tortillas for a heartier snack or even a light summer lunch.
Nutrient Information258 Calories 11 g Total Fat 2 g Saturated Fat 3 g Polyunsaturated Fat 35 g Carbohydrates 8 g Protein 19 RE Vitamin A 12 mg Vitamin C 77 mg Calcium 239 mg Sodium 2 mg Iron 4 g Fiber
SOY FRAPPACHINO
Ingredients 1/2 cup strong brewed organic brewed coffee or espresso
8.45 ounces Edensoy Chocolate
8.45 ounces Edensoy Vanilla, Edensoy Extra Vanilla, or Edensoy Light Vanilla
3 Tablespoons pure maple syrup
3 1/2 cups ice cubes or crushed ice
1/4 teaspoon ground cinnamon
Serves 4 Prep Time: 0:05Cook Time: 0:00 Nutritional Info Per serving 127 Calories, 2g Fat (13% calories from fat), 4g Protein, 24g Carbohydrate, 0mg Cholesterol, 60mg Sodium
Directions Place all ingredients into a blender and blend until the ice is crushed, about 1 to 2 minutes. Pour into glasses and sprinkle a dash of cinnamon on top of each glass of frappachino. Place a straw in each glass and serve.
MOCHA MINT SMOOOTHIE
Ingredients 2 cups Edensoy Chocolate or Edensoy Carob
1/4 teaspoon peppermint extract
1 Tablespoon organic maple syrup
2 cups crushed ice or 1 1/2 cups ice cubes
2 fresh mint leaves, optional
Serves 2 Prep Time: 0:05Cook Time: 0:00 Nutritional Info Per serving 202 Calories, 4g Fat (17% calories from fat), 8g Protein, 35g Carbohydrate, 0mg Cholesterol, 113mg Sodium
Directions Crush the ice in a blender, and add all remaining ingredients. Pulse until smooth. Pour into glasses, and garnish with a small sprig of fresh mint leaves.
SCRAMBLED TOFU
Ingredients
1 Tablespoon Eden Extra Virgin Olive Oil or Toasted Sesame Oil1/4 cup onion, diced
1/4 cup button mushrooms, remove stems and slice
1/4 cup organic sweet corn, fresh or frozen
1/4 cup carrots, julienned
1 pound organic extra firm tofu, rinsed and drained
2 teaspoons Eden Shoyu Soy Sauce or Ume Plum Vinegar, or to taste
1/4 cup scallions, finely sliced or minced parsley
1/4 teaspoon black pepper, freshly ground
1 teaspoon turmeric, optional
Serves 4
Prep Time: 0:10Cook Time: 0:12
Nutritional Info Per serving 170 Calories, 10g Fat (52% calories from fat), 15g Protein, 6g Carbohydrate, 0mg Cholesterol, 184mg Sodium Directions
Heat the oil in a large skillet and sauté the onions and mushrooms for 2 to 3 minutes. Add the carrots and sweet corn. With your hands crumble the tofu on top of the vegetables. Sprinkle the shoyu or ume plum vinegar over the tofu, cover and reduce the flame to medium-low. Cook for 5 minutes or until the tofu fluffs up like scrambled eggs. Remove the cover, turn the flame to high, mix in the scallions, black pepper and turmeric. Cook another 2 to 3 minutes, stirring frequently until all liquid from the tofu evaporates. Serve hot for breakfast, lunch or dinner.
Note: Eden Sliced Shiitake Mushrooms can be substituted for buttom mushrooms. Simply soak the mushrooms in warm water to cover for 10, remove, drain and follow above directions. The shiitake soaking water can be saved and used for making soup stock, if desired.
BAKED BLACK BEAN BURRITOS
Ingredients
16 ounces Eden Organic Refried Black Beans, 1 can1/4 cup water
1 cup organic sweet corn, fresh or frozen
1 chipotle pepper in adobo sauce
1/2 cup tofu sour cream, see Eden's recipe
6 organic 8 inch flour tortillas
1 cup salsa
1 cup onion, diced
2 Tablespoons Eden Extra Virgin Olive Oil
Serves 6
Prep Time: 0:20Cook Time: 0:20
Nutritional Info Per serving 263 Calories, 9g Fat (30% calories from fat), 8g Protein, 40g Carbohydrate, 0mg Cholesterol, 567mg Sodium Directions
Preheat the oven to 350°. Heat the oil in a medium skillet and sauté the onions for 4 to 5 minutes. Add the beans, water and corn. Mix thoroughly and heat up over a medium-low flame while stirring frequently until the beans are hot. While the beans are cooking, prepare the tofu sour cream (see Eden's recipe on the web). Chop the chipotle pepper and place in the tofu sour cream. Let sit 5 minutes.
Spoon equal amount of the bean mixture down the center of each tortilla. Top with equal amounts of tofu sour cream. Roll up the tortillas and place seam down on a lightly oiled baking dish. Pour the salsa over the tortilla. Cover and bake for 20 minutes or so until hot. Remove cover and serve.
VEGETABLE POT PIE
Ingredients
FILLING2 Tablespoons Eden Extra Virgin Olive Oil
1 small onion, diced
1/4 cup Eden Sliced Shiitake Mushrooms, soaked 10 minutes in 1 cup warm water
1/2 cup celery, diced
1/2 cup carrots, sliced
1/2 cup organic potatoes, diced
1/2 cup green peas, fresh or frozen
1/2 cup green beans, fresh or frozen
2 Tablespoons Eden Organic Kuzu Root Starch, dissolved in 3 Tbsp. cold water
1 cup Edensoy Original or Extra Original
1 cup water, including shiitake soaking water
1/2 teaspoon Eden Sea Salt
1/2 teaspoon black pepper, freshly ground
1/4 teaspoon dried sage
1 cup broccoli, chopped
CRUST
3 cups organic unbleached white flour
1/4 teaspoon Eden Sea Salt
1/2 cup Eden Extra Virgin Olive Oil
1 cup Edensoy Original, Extra Original, EdenBlend or Edensoy Unsweetened
Serves 4
Prep Time: 0:30Cook Time: 0:35
Nutritional Info Per serving 742 Calories, 39g Fat (43% calories from fat), 19g Protein, 97g Carbohydrate, 0mg Cholesterol, 438mg Sodium Directions
Heat the oil in a soup pot and sauté the onions for 1 to 2 minutes. Remove the shiitake, save the soaking water and add them to the pot. Add the celery, potatoes and carrots. Sauté another 2 to 3 minutes. Add the green peas and green beans. Combine the Edensoy with 1 cup of shiitake soaking water and the dissolved kuzu. Slowly add it to the pot, stirring constantly until the liquid thickens. Add salt, pepper and sage. Reduce the flame to low and simmer 10 minutes. Turn off the heat and mix in the broccoli.Preheat the oven to 350°. Prepare the pie crust by combining the dry ingredients. Combine the wet ingredients and mix in with the dry to form a ball of dough. Divide the dough in half. Roll out on a floured board or baking paper to form a bottom crust. Place the crust in a 9 inch pie plate. Trim the edges and with a fork poke several holes in the bottom of the crust. Bake for 5 minutes. Roll out the remaining dough for the top crust.
Fill the pre baked crust with the vegetable filling. Moisten the edges of the crust with water. Place the top crust on and press the edges firmly down with a fork. Trim the top crust with a knife. Poke several holes in the top crust with a fork to allow steam to escape. Bake again approximately 30 minutes until golden and flaky. Remove and allow to cool for 5 minutes before slicing.
Yields 1 pie, 8 slices
Serving size 2 slices per person
ASPARAGUS WITH SPICY WASABI DRESSING
Ingredients
20 asparagus spears, cut in 2" lengths2 cups water, to cook asparagus
2 Tablespoons organic roasted tahini (sesame butter)
3/4 teaspoon Eden Wasabi Powder (Japanese Mustard)
4 Tablespoons orange juice
1 Tablespoon Eden Mirin
1/2 teaspoon Eden Shoyu Soy Sauce
1 teaspoon red onion, minced
Serves 4
Prep Time: 0:05Cook Time: 0:05
Nutritional Info Per serving 70 Calories, 4g Fat (49% calories from fat), 3g Protein, 7g Carbohydrate, 1g Fiber, 0mg Cholesterol, 81mg Sodium Directions
Bring water to a boil. Parboil the asparagus for 3 to 4 minutes until tender but still slightly crisp. Remove, rinse under cold water quickly, and drain. Place all other ingredients in a blender and puree or mix until smooth and creamy. Place the asparagus in a mixing bowl, add the dressing, and toss thoroughly to mix. This dressing can be used over any type of blanched, steamed, or raw vegetables.
ZUCCHINI SCRAMBLE
This quick scramble makes a delicious breakfast. Serve it with English muffins, warm tortillas or toasted French bread.
1 onion, chopped 2 garlic cloves, minced 2 medium zucchini, finely diced (about 2 cups) ½ pound firm tofu, diced 1 teaspoon chili powder 1-2 tablespoons reduced-sodium soy sauce about 1/2 cup salsa (optional) English muffins, warm tortillas or toasted French bread for serving Heat 1/2 cup of water in a large non-stick skillet. Add onion and garlic. Cook over high heat, stirring often, until soft, about 5 minutes.
Add zucchini, tofu, and chili powder. Reduce heat and cook, stirring often, until zucchini is tender, about 5 minutes. Add a small amount of additional water if necessary to prevent sticking.
Stir in soy sauce. Top with salsa if desired.
Per serving: 98 calories; 8 g protein; 13 g carbohydrate; 3 g fat; 4 g fiber; 316 mg sodium; calories from protein: 29%; calories from carbohydrates: 46%; calories from fats: 25%
QUICK BREAKFAST PUDDING
Quick Breakfast Pudding(Serves 4)
8 to 10 dried apricot halves2 to 3 medium dried figs1/4 cup raisins1 medium apple1 cup quick rolled oats3 cups vanilla rice milk1/4 teaspoon cinnamon
In a food processor, chop the apricot halves, figs, and raisins. Cut and core the apple and then add it to the dried fruit in the food processor. Chop fine. Transfer the fruit mixture to a medium-sized saucepan and add the remaining ingredients. Simmer slowly, stirring occasionally, for about 5 minutes, or until thickened.
VEGGIE WRAP
Veggie WrapMakes 4 wraps
Veggie Wraps make a perfectly delicious, vegetable-rich meal.
¼ cup sunflower seeds 4 whole wheat tortillas 1-2 cups hummus 1-2 cups mixed salad greens or torn leaf lettuce 1 carrot, shredded 1 cup bean sprouts Preheat oven or toaster oven to 375°F.
Place sunflower seeds in a small ovenproof dish and roast until lightly browned and fragrant, about 10 minutes. Set aside.
Warm tortillas, one at a time, in a large dry skillet, flipping to warm both sides until soft and pliable.
Spread each tortilla evenly with about ½ cup of hummus, leaving edges uncovered.
Divide remaining ingredients evenly among tortillas.
Wrap tortillas around filling.
Per wrap: 240 calories; 10 g protein; 34 g carbohydrate; 9 g fat; 4 g fiber; 240 mg sodium; calories from protein: 16%; calories from carbohydrates: 53%; calories from fats: 31%
CALIFORNIA WALDORF SALAD
California Waldorf SaladMakes about 6 cups
2 crisp, tangy apples (Fuji, winesap, Granny Smith, or similar)1 large carrot, julienned or grated1/2 cup raisins1/4 cup chopped walnuts1/3 cup vegan mayonnaise3 tablespoons seasoned rice vinegar
Scrub and dice the apples, then place into a salad bowl. Add the carrots, raisins, walnuts, vegan mayonnaise, and vinegar. Stir to mix. Chill before serving, if possible.
Per 1/2-cup serving: 61 calories; 1 g protein; 11 g carbohydrate; 2 g fat; 1 g fiber; 153 mg sodium; calories from protein
BARBECUED VEGETABLE BROCHETTES
Barbecue Vegetable BrochettesMakes about 8 brochettesThese colorful brochettes can be roasted in the oven, or tossed on the grill for delicious picnic fare. Serve them on a bed of brown rice, pasta, or bulgur.
1 pound very firm tofu (optional)1 bottle of your favorite barbecue sauce1 small red onion1 green bell pepper, seeded1 red bell pepper, seeded1/2 pound crimini or button mushrooms1 basket cherry tomatoes (optional)1 medium zucchini (optional)
Cut the tofu into 1-inch cubes and marinate it in some of the barbecue sauce for 30 minutes or more. Cut the onion into 1-inch chunks, then separate the layers. Cut the bell peppers into generous bite-sized pieces. Remove the stems from the mushrooms and the tomatoes. Cut the zucchini into 1/2-inch thick rounds. Preheat oven to 450 degrees or light the grill. Thread the vegetables and marinated tofu onto skewers.
For oven-roasted brochettes: line a 9x13-inch baking pan with foil, then place the brochettes across the pan so the ends of the skewers rest on the edges of the pan. Brush liberally with barbecue sauce and bake in preheated oven for 20 minutes, brushing with additional barbecue sauce about halfway through cooking and at the end of the cooking time.
For grilling: brush the brochettes with barbecue sauce and place over medium-hot coals for 10 to 15 minutes, turning occasionally and basting with additional barbecue sauce.
Nutrition information per serving: 100 calories, 7 g protein, 13 g carbohydrate; 1.5 g fat, 238 mg sodium, 0 mg cholesterol
Pizza with Broccoli and Black Olives
Broccoli, accented by black olives, makes a delicious--and extra healthful--pizza topping. As a variation, substitute Canadian bacon for the olives.
Makes one 12-inch pizza, for 4 slices
ACTIVE TIME: 30 minutes
TOTAL TIME: 45 minutes
EASE OF PREPARATION: Moderate
Cornmeal for dusting12 ounces Whole-Wheat Pizza Dough (recipe follows) or other prepared dough2 cups broccoli florets, cut into 3/4-inch pieces1/2 cup diced red onion1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided2/3 cup prepared marinara sauce 3/4 teaspoon dried oregano1/8 teaspoon crushed red pepper1 cup grated part-skim mozzarella cheese 1/4 cup Kalamata olives, pitted and coarsely chopped
1. Place a pizza stone or inverted baking sheet on the lowest oven rack; preheat oven to 500°F or highest setting. Coat a 12 1/2-inch pizza pan with cooking spray and dust with cornmeal.2. Prepare Whole-Wheat Pizza Dough, if using.3. Place broccoli in a steamer basket over boiling water, cover and steam until just tender, 2 to 3 minutes. Rinse with cold water to stop cooking; drain well. Transfer to a medium bowl, add onion and 1 tablespoon oil; toss to coat.4. Combine sauce, oregano and crushed red pepper.5. On a lightly floured surface, roll the dough into a 13-inch circle. Transfer to the prepared pan. Turn edges under to make a slight rim. Brush the rim with the remaining 1 teaspoon oil.6. Spread the sauce over the crust, leaving a 1/2-inch border. Sprinkle with mozzarella. Scatter the broccoli mixture over the cheese. Sprinkle with olives.7. Place the pizza pan on the heated pizza stone (or baking sheet) and bake the pizza until the bottom is crisp and golden, 10 to 14 minutes. Serve immediately.
NUTRITION INFORMATION: Per slice: 374 calories; 15 g fat (4 g sat, 9 g mono); 18 mg cholesterol; 45 g carbohydrate; 15 g protein; 6 g fiber; 927 mg sodium.Nutrition bonus: 37 mg Vitamin C (60% dv), 92 mcg Folate (32% dv), 30% dv Vitamin A, 268 mg Calcium (25% dv), 24% dv Fiber.
Eating Well Tuna Melt
Here's our updated version of the classic - and great proof that you can have your, well, melt and eat it, too, even if you're building a healthy lifestyle. How about a tossed green salad on the side?
Makes 4 servings
ACTIVE TIME: 10 minutes
TOTAL TIME: 15 minutes
EASE OF PREPARATION: Easy
4 slices whole-wheat bread2 6-ounce cans chunk light tuna (see Ingredient note), drained1 medium shallot, minced (2 tablespoons)2 tablespoons reduced-fat mayonnaise1 tablespoon lemon juice1 tablespoon minced flat-leaf parsley1/8 teaspoon saltDash of hot sauce, such as TabascoFreshly ground pepper to taste2 tomatoes, sliced1/2 cup shredded sharp Cheddar cheese
1. Preheat the broiler.2. Toast bread in a toaster.3. Combine tuna, shallot, mayonnaise, lemon juice, parsley, salt, hot sauce and pepper in a medium bowl. Spread 1/4 cup of the tuna mixture on each slice of toast; top with tomato slices and 2 tablespoons cheese. Place sandwiches on a baking sheet and broil until the cheese is bubbling and golden brown, 3 to 5 minutes. Serve immediately.
NUTRITION INFORMATION: Per serving: 264 calories; 7 g fat (3 g sat, 1 g mono); 68 mg cholesterol; 19 g carbohydrate; 31 g protein; 3 g fiber; 403 mg sodium; 274 mg potassium.Nutrition bonus: Vitamin A (20% daily value), Vitamin C (20% dv).1 Carbohydrate ServingExchanges: 1 starch, 1/2 vegetable, 3 very lean meat, 1/2 high-fat meat
TIP: Ingredient note: Canned white tuna comes from the large albacore and can be high in mercury content. Chunk light, on the other hand, which comes from smaller fish, skipjack or yellowfin, is best for health-conscious eaters. According to a recent study, canned white tuna samples averaged about 315 percent more mercury than chunk light tuna samples.
Whole wheat Couscous
Couscous, which is actually a type of tiny pasta, makes an almost-instant side dish. Happily, the whole-wheat variety is just as fast to prepare as regular couscous. Lemon zest is a delicious accent to nutty Parmesan in this Italian-inspired couscous.
Makes 6 servings, 2/3 cup each
ACTIVE TIME: 15 minutes
TOTAL TIME: 20 minutes
EASE OF PREPARATION: Easy
1 14-ounce can reduced-sodium chicken broth or vegetable broth1/4 cup water2 teaspoons extra-virgin olive oil1 cup whole-wheat couscous1 1/2 cups frozen peas2 tablespoons chopped fresh dill1 teaspoon freshly grated lemon zestSalt & freshly ground pepper to taste1/2 cup freshly grated Parmesan cheese
1. Combine broth, water and oil in a large saucepan; bring to a boil. Stir in couscous and remove from heat. Cover and let plump for 5 minutes.2. Meanwhile, cook peas on the stovetop or in the microwave according to package directions.3. Add the peas, dill, lemon zest, salt and pepper to the couscous; mix gently and fluff with a fork. Serve hot, sprinkled with cheese.
NUTRITION INFORMATION: Per serving: 208 calories; 4 g fat (1 g sat, 2 g mono); 6 mg cholesterol; 35 g carbohydrate; 10 g protein; 7 g fiber; 186 mg sodium.
Mock Risotto
Risotto is hardly effortless fare, what with all that stirring over a hot stove. But instant brown rice and creamy Neufchatel cheese can make a nutty, rich, stand-in version that's sure to be a family favorite. Substitute any vegetables you wish for the asparagus and bell pepper. Make it a Meal: Paired with a salad, this is a perfect vegetarian main course, or serve as a side dish with grilled chicken or steak.
Makes 4 servings, 1 1/2 cups each
ACTIVE TIME: 40 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy
1 tablespoon extra-virgin olive oil1 medium onion, diced1/4 teaspoon salt2 cups instant brown rice4 cloves garlic, chopped 2 1/2 cups vegetable or reduced-sodium chicken broth1 pound asparagus, trimmed and cut into 1/4-inch pieces1 red bell pepper, finely diced1 cup frozen peas, thawed4 ounces reduced-fat cream cheese (Neufchatel)1/2 cup grated Asiago or Parmesan cheese, plus more for passing, if desired1/4 cup minced chives or scallion greens
1. Heat oil in a large nonstick skillet over medium-low heat. Add onion and salt and cook, stirring often, until soft and just beginning to brown, 4 to 6 minutes. Add rice and garlic and cook until the garlic is fragrant, 30 seconds to 1 minute. Add broth and bring to a boil; cover, reduce heat to a simmer and cook for 5 minutes.2. Remove cover and spread asparagus and bell pepper on top of the simmering rice-do not stir into the rice mixture. Replace cover and continue simmering, adjusting the heat if necessary, until the liquid is almost absorbed and the asparagus is bright green but still crisp, about 5 minutes.3. Add peas and cream cheese; stir until the mixture is creamy and the cheese is incorporated. Return to a simmer and continue cooking until the liquid has evaporated and the asparagus is tender, about 5 minutes more. Stir in 1/2 cup Asiago (or Parmesan). Serve topped with chives (or scallions) and additional grated cheese.
NUTRITION INFORMATION: Per serving: 368 calories; 14 g fat (6 g sat, 5 g mono); 29 mg cholesterol; 51 g carbohydrate; 13 g protein; 7 g fiber; 665 mg sodium; 338 mg potassium. Nutrition Bonus: Vitamin C (120% daily value), Vitamin A (70% dv), Folate (29% dv).3 Carbohydrate ServingsExchanges: 3 starch, 1 vegetable, 1 high-fat meat
Parmesan Zucchini
Simple and delicious, the almost caramelized zucchini are topped with a Parmesan crust. Serve Mary's zucchini like a wedge of pizza, straight from the pan, with the cheese-side up.
Makes 4 servings, 3/4 cup each
ACTIVE TIME: 35 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Easy
2 teaspoons extra-virgin olive oil2 pounds zucchini (about 4 medium), sliced 1/4 inch thick1/8 teaspoon saltFreshly ground pepper to taste1/2 cup finely shredded Parmesan cheese (1 ounce)
Heat oil in a large nonstick skillet over medium heat. Add zucchini and cook, stirring every 2 to 3 minutes, until tender and most of the slices are golden brown, about 25 minutes. Reduce heat to medium-low, sprinkle with salt and pepper; stir to combine. Sprinkle with cheese, cover and cook until the cheese is melted, 1 to 2 minutes more. Serve warm.
NUTRITION INFORMATION: Per serving: 82 calories; 5 g fat (1 g sat, 2 g mono); 5 mg cholesterol; 8 g carbohydrate; 5 g protein; 3 g fiber; 204 mg sodium. 1/2 Carbohydra
Banana and Kiwis Salad
Put away any preconceived notions of Grandma's fruit salad. This unusual combination of tropical fruit in a savory shallot vinaigrette will have you dreaming of the tropics.
Makes 4 servings
ACTIVE TIME: 25 minutes
TOTAL TIME: 25 minutes
2 tablespoons lime juice1 tablespoon canola oil1 tablespoon minced shallot2 teaspoons rice vinegar1 teaspoon honey1/4 teaspoon saltPinch of cayenne pepper, or to taste4 kiwis, peeled and diced2 firm ripe bananas, cut diagonally into 1/2-inch-thick slices1/2 cup diced red bell pepper2 tablespoons thinly sliced fresh mint2 tablespoons chopped cashews, toasted (see Tip)
Whisk lime juice, oil, shallot, vinegar, honey, salt and cayenne in a medium bowl. Add kiwis, bananas, bell pepper and mint; toss to coat. Serve sprinkled with cashews.
NUTRITION INFORMATION: Per serving: 170 calories; 6 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 30 g carbohydrate; 3 g protein; 5 g fiber; 151 mg sodium.Nutrition bonus: Vitamin C (190% daily value), Fiber (20% dv), Potassium & Vitamin A (15% dv).1 1/2 Carbohydrate ServingsExchanges: 2 fruit, 1 fat
TIP: To toast nuts & seeds on the stovetop: Toast in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 3 to 5 minutes.
Grapefruit
GrapefruitGrapefruits are not only excellent sources of vitamin C, they are also good sources of fiber, vitamin A, potassium, folate and vitamin B5.
The pink and red varieties are also good sources of lycopene. Sweet, tart and tangy, grapefruits are in their prime. Enjoy one simply for breakfast or a snack, or in one of these EatingWell recipes.
Sweet Potatoes Fries
Making oven fries out of sweet potatoes brings out their inherent sweetness.
Makes 2 servings
ACTIVE TIME: 5 minutes
TOTAL TIME: 25 minutes
EASE OF PREPARATION: Easy
1 large sweet potato, peeled and cut into wedges2 teaspoons canola oil1/4 teaspoon salt Pinch of cayenne pepper
Preheat oven to 450°F. Toss sweet potat wedges with oil, salt and pepper. Spread the wedges out on a rimmed baking sheet. Bake until browned and tender, turning once, about 20 minutes total.
NUTRITION INFORMATION: Per serving: 122 calories; 5 g fat (0 g sat, 3 g mono); 0 mg cholesterol; 19 g carbohydrate; 2 g protein; 3 g fiber; 323 mg sodium; 429 mg potassium.
Oranges
OrangesOranges are one of the delights of winter eating. Our creative recipes open up new ways to use a seasonal favorite.
Most varieties of oranges are available year-round, but they're starting to peak now-just in time to shake up your palate with a jolt of zesty flavor. Excellent sources of vitamin C, they're also high in fiber, folate, vitamins B1 and A, potassium and calcium. Our healthy recipes use oranges in new and different ways.
Make Ahead Trail Mix
Try this with portable mix with any combination of dried fruits and nuts.
Makes 5 servings, about 1/4 cup each
ACTIVE TIME: 5 minutes
TOTAL TIME: 5 minutes
EASE OF PREPARATION: Easy
1/4 cup whole shelled (unpeeled) almonds1/4 cup unsalted dry-roasted peanuts1/4 cup dried cranberries1/4 cup chopped pitted dates2 ounce dried apricots or other dried fruit
Combine almonds, peanuts, cranberries, dates and apricots (or other fruit) in a medium bowl.
NUTRITION INFORMATION: Per serving: 156 calories; 7 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 21 g carbohydrate; 4 g protein; 3 g fiber; 0 mg sodium; 247 mg potassium.
MAKE AHEAD TIP: Store in plastic bags for up to 2 weeks at room temperature.
5 Minute Breakfast Ideas
5 Minute Breakfasts
1.) Toaster oven Quesadilla with corn tortilla and veggie slices cheese dipped in tomato sauce or salsa
2.) Arrowhead mills pancake mix with Cascadian Farm frozen cherries or bananas.
3.) Vans or Waffle Heaven waffles , or any other real ingredient hgh fiber waffle. If you don't know what the ingredients are then don't eat them. with
- yogurt and frozen blueberries or cherries
-peanut butter and raisins and drizzle some honey
-maple syrup and/or honey with bananas/ with raw almonds slivers, cashew or walnuts
- peanut butter and jelly (real fruit) no artificial sweetners-high fructose sugar, corn syrup,etc.
4.) Real shake - made with milk, soymmilk, ricemilk or almond milk with, frozen fruit and yogurt, tofu or a handful of raw nut. You can make extra shake to drink through the midmorning.
Plus a bowl of cereal.Cereal Brands- Barbara's Bakery, Peace Cereal, Health Valley, Kashi with Cascadian Farm frozen cherries, strawberries or Blueberries, bananas or raisins. Cereals with at least 3-5 grams of fiber and you recognize all the ingredients as real food. If you wouldn't eat an ingredient by itself, why would we eat it mixed in with other foods.
5.) French Toast- make enough for breakfast and a midmorning snack. Take a piece in put in a zip lock back and have on the road. Use high fiber bread. Ezeckio, Vogel, Miltons. Have fruit with it. Takes 5 minutes.
6.) Cut up fresh fruit or defrost frozen fruit and put on table first. Start having adults or kids picking on fruit while preparing the rest of breakfast. Include fruit or vegetable with a protein and healthy high fiber carb (no corn syrups, fructose, sucrose, etc.) For quickness, I may cut up extra of the fruit I've picked for breakfast time and use the extra in lunch for snacks.
7.)1/2 eggs and 1/2 egg whites with spinach, tomatoes, asparagus, whatever vegetable you have left over from last nights dinner.
8.) Rice from last nights dinner reheat throw in egg and egg whites with vegetables from last night or frozen vegetables and make a quick stir fry.
9.) Old Wessex or Quaker Oats Instant Oats add raisins or bananes with almond slivers and honey or maple syrup. With a glass of milk, alternative milk or shake.
10.) Bean, tomato, and cheese Burrito. Heat up black beans while toasting the tortilla with the cheese on it. Canned black beans from Westbrae, Garden of Eatin, or if regular brands watch the sodim. You can mix a can of regular beans and low sodium beans. This will give you some flavor but cut the sodium in half.
11.) Egg and black bean burrito with tomato.
12.) Toasted Grill Cheese with Tomato Soup. Shari Anns or Amy's Soups are good. Sodium is still high, so cut with Health Valley low sodium tomato soup. Take extra soup put in a thermos and take for midmorning. Eat 1/2 the sandwich at breakfast and take the other 1/2 with left over soup for snack.
13.) Peanut Butter and Apple or Banana with a glass of milk or soymilk. Laura Scudders, Trader Joe's Better than Peanut Butter (only 21/2 grams of fat), MaraNathas, Arrowhead Mills, Wild Oats, pick peanut butter that the oil is on top. You can also do almond nut butters, soynut butters, Tahini, are all alternatives
14.) Morning Star or Boca Soy sausage or bacon with corn tortilla and tomato sauce dip. Cantelope.
15.) Yogurt with low fat granola and fruit (cherries, blueberries, rasberries). Yogurt brand names-Horizon, Stoneyfield, Brown Cow, Mountain High, Cascadian Farms. Soy Yogurts-Wildwood and Wholesoy.
16.) If you are a coffee drinker, WAIT!!! Eat your breakfast then a little later have the coffee. The reason is the coffee taste and fullness will kill your taste for good food. Let the energy come from real food not stimulants. If you have coffee and don't eat or don't eat much a few hours later you will end up making poor food choices or overeating because your blood sugar level just went on a roller coaster dip and now we will be prone to grab at anything.
5 Minute Midmorning and Midafternoon Snacks
1). Left overs from breakfast. Whatever you make for breakfast make extra and take with you for mid day snack. You wouldn't show up to a meeting without your report or a play date without diapers. Don't show up to your day without your tools for fuel. Imagine how a child would be if you didn't bring their snacks. They don't do well and guess what we don't either. We may not start crying, screaming or kicking on the floor, but we have our own version. We get quiet, we get short with people, we feel stressed, and our anxiety level goes up. Make sure you have your snacks!!!!
2.) I'll eat 1/2 my lunch. 1/2 a peanut butter and jelly sandwich
3.) Bowl of soup. Mix a can of Anne's or ShariAnns soups with a can of beans. This way you increase your protein and fiber from the beans as well as cut down on your sodium from the soup. Mix black beans with black bean soup. Garbanzo Beans or kidney beans with vegetable soup. Split peas you can dip carrots. Nonchicken chicken noodle soup is a fun choice. You can add healthy crackers like Hains or Barbara's bakery. Crackers are typically low in fiber so it may take a lot too fill up. So I typically don't recommend crackers unless you are having it with high protein and fiber foods like beans and vegetables.
3.) Garden of Eatin chips, El Rancho Garlic and Black Bean chips, any healthy chip- watch the type and amount of fat. Put out vegetables - baby carrots or broccoli (Trader Joes has precut) and then have guacomole, black bean dip, or salsa. If you have some black beans it will give you some protein and fiber. Canned or Homemade Blend black beans in blender with milk or soymilk and then heat. If you mix up 1/2 the time you are having vegetables. You don't feel deprived because you are having your chips. Anything with guacomole on it is good whether carrots or healthy chips.
4.) Yogurt, low fat granola, and frozen or fresh fruit
5.) Peanut butter and carrots, banana, apple, and celery.
6.) Healthy Crackers, small serving of cheese and grapes or apples, pears, nectarine or plums. You need the fiber from the fruit. There isn't much fiber in the crackers, even healthier ones. Hains or Barbara's Bakery have real ingredients in them.
7.) Bowl of cereal with fruit or a real ingredient shake. (shake, milk choice, and frozen fruit)
8.) Turkey roll ups with tomato or asparagus from last nights dinner rolled up. You can add Spectrum mayonaise. Grill Ham or ham slices with tomato sauce.
9.) Tuna scoop with crackers. Spectrum mayonaise.
10.) Cinnamon Toast with Hot Chocolate. Milk or Alternative milk with Ah-Alaska or Midnight Moo chocolate syrup. or premade chocolate soy milk If it is too sweet, mix regular soymilk and chocolate soymilk.
11) Country Choice Cookies, Westbrae cookies, Pamela's cookies. They have chocolate chip, peanut butter, double chocolate, etc. Very good.with a glass of milk or soymilk. Very sweet take 2 country choices cookies and put a scoop of Soy Dream or Breyers ice cream in the middle and heat up some dark frozen cherries from Trader Joes and make an Ice Cream sandwich
11.) Zen chocoloate pudding. They are children's lunch size portions, very sweet, mix with a cherry flavored yogurt. Makes more and not as sweet. Don't go to sweets too hungry. If you are hungry hungry, then eat some real food then eat your sweet. Eat 1/2 sandwich or a bowl of soup and then have your sweet.
12.) Make cookies and brownies with Arrowmills Cookie or Brownie Mix. They have dairy and wheat free. No Pudgefudge, at Trader Joes, just add yogurt and heat.
13.) Corn Tortilla with melted Veggie Slice or Rice Dream cheese with tomato sauce on top.
14.) Rice and beans with tomatoes. Trader Joes has precooked brown rice in the frozen food section just add a can of black beans and heat. 2 minutes.
15.) Vegetables and real cheese melted dip.
16.) A handful of raw nuts mixed with cranberries, banana chips and raisins
5 Minute Lunch Ideas
1.) If you are in a work place or environment where it is hard to stop for lunch, make sure you bring lunch with you. Stop on your way in or plan on Sunday for the week to bring the food with you for the week. Leave jarred or canned foods in the office so they are available when you need them, as well as bread, fruit, and vegetables. If you need early, bagel stores are usually open early. Instead of a bagel and cream cheese that has little nutrients or fiber. Get a tuna, chicken salad, turkey, etc on bagel with tomato and sprouts, if possible. Eat 1/2 at breakfast and 1/2 at midmorning or 1/2 at lunch and 1/2 at 3pm You can pick up 2 sandwiches if you are desperate to carry you through the whole day. Also grab a piece or two of fruit and coleslaw to help carry you through the day.
2.) Homemade tunafish (water based) with Spectrum mayonaise and raisins, apple, almonds, walnuts, or celery. Its quick and easy. Have with good high fiber bread and a salad, soup, or fruit. You can eat the other 1/2 a sandwich at 3pm
3.) Good Bread with peanut butter, banana slivers, and drizzled honey with a glass of milk or soymilk. You will not be looking for anything sweet after this treat.
4.) Boca Burger or Garden Burger. Heat in toaster oven add tomato and precut up spinach. Bruchetta spread from Trader Joes or other store. Good bread and Spectrum Mayonaise and mustard.
5.) Soup and Sandwich or Salad and Sandwich. Eat 1/2 the sandwich and soup or salad. Save the other 1/2 a sandwich to eat at 3pm with some fruit.
6.) Left over fish from last nights dinner. Toast a Fish Taco with Spectrum mayonaise and a little mustard.
7.) Stir fry from last nights diinner. Heat up rice or pasta noodles an add egg, vegetable protein mix, and frozen vegetables or left over vegetables. Add Braggs Amino Acid, taste like soy sauce, or tomato sauce.
8.) Left over chicken make chicken salad. Add raisins, grapes, or apple pieces with spectrum mayonaise and crackers or on healthy bread and fruit.
9.) You can buy frozen chicken or fish patties. Put in the toaster over and have with a premade salad and healthy chips.
10.) Eggless eggsalad or hummus and tabouli. You can buy premade add to good bread with some carrots, tomatoes, cucumber, sprouts. Buy precut vegetables and dip.
11.) Split pea soup or chicken noodle soup and good high fiber bread.
12,) Prepare a large quantity of food over the weekend so you have it ready during the week. For example soup or lasagne and then you can have it as a snack or meal through out the day.
13.) Buy soy meatballs heat and cook 2 minutes of angel hair pasta, stir in some frozen vegetables.Soy Yves sandwich meat as an alternative, to ham or turkey.
14.) Take leftovers from the night before and freeze in a lunch portion for the next day.
15.) Health Valley chilli with corn bread or other good quality bread. Health Valley makes a turkey and vegetarian canned chilli. Quick and taste good.
16.) If you are eating out, get comfortable ordering it without creams, cheeses, oils, etc. It is expensive to eat out so we might as well have food prepared the way you like. Plan for your 3pm snack time. Plan to take left overs with you for your afternoon snack. Order an extra soup or fruit, so you can save some of your main meal for 3pm.
Quick Snacks and Meals for Kids
Kids should be eating real food. They should have the same nutrients or more than the adults they are with. Other cultures don't feed their kids chicken nuggets, hot dogs, cheap pizza. These foods have very little nutrient value. People get used to what they are used to getting fed. If you are only exposed to fast food or low quality food, guess what happens to your taste buds.
2.) Feed your kids the same nutritious food you are eating-fish, chicken,pasta,etc. Feed them real food. You will save them a lifetime of problems by setting their taste buds in the right direction.
3.) You can buy soy hot dogs or real chicken chicken nuggets, but use these as back ups not main staples.
4.) Annies bunny rabbit crackers are alternative to gold fish that have hydrogenated oils.
5.) Vegetable and yogurt dip or Brianna's poppy seed dressing, fruit and yogurt, Ice Cream with Cherries and or Bananas.
6.) Healthy Chips and Carrots with Black Bean Dip(blend black beans in blender with milk or soymilk) and Salsa
7.) Watermelon, pita chips, and turkey roll ups
8.) A nut butter (peanut, cashew, almond, soy, etc.) on apple or banana
9.) chunky applesauce or applesauce with banana or raisins mixed in.(I love this after dinner).
10.) frozen grapes or homemade frozen fruit bars. Jello with fruit in them.
11.) Zen chocolate pudding.
12.) Toasted quesadillas with tomato sauce or salsa.
13.) Grilled Chicken strips with Garden of Eatin Chips
14.) Homemade Nachos: Garden of Eatin chips. They have different choices-black bean, corn, blue soy flavored. Heat a can of black beans and put on top. Melt a few slices of Veggie Slices Cheese or Rice Dream Cheese with tomatoes on top. Fun and Delicious.
15.) Pita chips and tuna fish are a fun lunch. Add fruit to the tuna for variety- apples, raisins, grapes, etc.
5 Minute Dinners
5 Minute Dinners
1. Deli Counters have a lot of quick healthy choices. Just make sure the food hasn't been sitting around very long or isn't loaded up with sodium.
2. Kashi and Amy's has some premade frozen dinners. Watch the sodium in some brands of frozen dinners.
3. Dinewise is a choice under our online catalogue that you can have healthy food delivered.
4. Have 5 local restaurants phone numbers in your cell phone. Have their menus in your car with preselected healthy choices. Order enough for the next day's dinner or lunch.
5. Prepare large quantity of foods over the weekend. Lasagne or Soup to have available during the week.
6. Lentils and Rice with tomatoes can be a very easy healthy meal to make. Cook the lentils with a 2 to1 ratio of water for 35 minutes, you can add milk. Trader Joes has premade frozen brown rice just heat up and go.
7. You can stir up the premade Trader Joe's brown rice with one of their frozen vegetable bags and a can of black beans. Or go to your favorite healthy mexican restaurant and get black beans and rice with tomatoes.
8. George Foreman grill is a great tool to cook Fish or Chicken. Ready made salads and you can boil small potatoes for 5 minutes and thinly slice and grill or put in a pan with a little oil and they make great healthy french fries.
9. Take a cooking class, join a Dream Dinners group or Supper group that prepares food together weekly. Make it fun. Make preparing healthy food a hobby and social.
10. Brown ground turkey, put in heated taco shells with some preshredded veggie slice cheese and tomatoes.
11. If you have a friend that cooks healthy food ask if you can come over and watch what she does. Let her send you to the store for the ingredients. Get involved. Make it fun. Include kids.
12. Each week try one new vegetable. Every dinner include one or two vegetables on your plate. You can puree fruit to make salad dressing. For example cherries or tangerines with no pits, you can put in the blender and put on your salad. You can use salsa or black beans and their sauce to give your salad flavor. Brianna's poppy seed dressing has a lot of flavor.
Grapefruit Sunrise
Grapefruit, oranges and strawberries are a great combination for this refreshing, satisfying drink!
Prep and Cook Time: 5 minutes
Ingredients: Juice of 2 grapefruit Juice of 4 oranges 1 cup fresh or frozen strawberries 2 tsp honey Sections from 1 grapefruit 1/2 cup sliced strawberries
Directions:
Place grapefruit juice, orange juice, 1 cup strawberries and honey in blender and blend until smooth.
Strain into 2 chilled glasses.
Top with grapefruit sections and strawberries.
Serves 2
Healthy Cooking Tips:
Chill the fruit first for cold juice or add some ice cubes while blending. Try adding your favorite protein powder to make a light breakfast or snack.
YOGURT WITH FRUIT
Yogurt with Fruit
This recipe is great for breakfast and as a dessert.
Prep and Cook Time: 15 minutes
Ingredients: 1 apple chopped ½ cup raisins 1 cup seedless grapes 2 sliced bananas 1 cup berries, whatever is in season 2 cups plain or vanilla low fat yogurt
Directions:
10 MINUTE FRUIT & CHEESE SALAD
10 Minute Fruit & Cheese Salad
This 10-minute salad offers you a quick and easy way to enjoy the delicious combination of flavors of the fruit, cheese and salad greens while receiving their many healthy benefits. It is a perfect light and cool dish on a warm day.
Prep and Cook Time: 10 minutes
Ingredients: ¾ cup green seedless grapes 3 fresh apricots, cut into eighths 3 dried figs sliced medium thick ½ lb mixed salad greens 2 TBS fresh lemon juice salt and cracked black pepper to taste extra virgin olive oil to taste 3oz goat or gorgonzola cheese *optional ( ¼ lb sliced turkey breast cut into bite size pieces)
Directions:
Toss all ingredients together and serve. Top with goat or gorgonzola cheese.
Serves 2
FRESH HERBED CHICKEN BREAST
Fresh Herbed Chicken Breasts
The fresh herbs in this recipe turn an ordinary chicken breast into a flavorful dish with added healthy benefits. It takes very little time and is well worth the little bit of extra effort, giving you another easy way to enjoy the chicken.
Prep and Cook Time: 20 minutes
Ingredients: 4 boneless chicken breasts with skin on 2 medium cloves garlic pressed 1 TBS fresh squeezed lemon juice 2 tsp chopped fresh sage 2 tsp chopped fresh thyme 1 tsp chopped fresh rosemary 1/4 cup chicken broth salt and cracked black pepper
Directions:
Preheat broiler on high. Place ovenproof metal pan under broiler to get hot. Do not use glass or pyrex for this.
Season chicken with a little salt and pepper. When pan is very hot, about 5 minutes, put chicken in pan and return to broiler. Turn heat to low. Don't put too close to flame. It is best to put in middle of the oven, about 7 inches from the heat source. (Quick Broil) for about 15 minutes, or until done, depending on thickness of chicken. While chicken is cooking chop herbs.
In a separate small skillet add chopped herbs, lemon juice, broth, pressed garlic, salt and pepper. Heat on medium heat for just ½ minute.
When chicken is done remove skin, slice, and place on platter. Drizzle herb sauce over chicken.
Serves 4
Serving Suggestions:Serve with
Steamed Vegetable Medley and
Pureed Navy Beans
Healthy Cooking Tips:
Chicken breasts can easily dry out. Leaving the skin on until done and making sure you do not over cook it helps a great deal. The breasts should read 160 degrees on an instant reading thermometer and the juices run clear. By leaving the skin on while broiling it keeps the breast moist and flavorful. It is important to broil the chicken breasts no closer than the 7 inches from heat source as recommended, and have the heat turned to low. This will give the breasts a chance to cook throughout without burning on top and drying out. Placing it in a very hot pan, seals the bottom and retains more moisture. This recipe is created for a quick and easy meal. If you have the time, try marinating the chicken breasts for 24 hours in the herb mixture. Increase the lemon juice by 1 TBS. It will be more tender, and the sauce will permeate the breast. By slicing the breast when done there is more surface for the sauce to permeate the meat if done the quick and easy way without marinating.
15 MINUTE STIR FRIED CHICKEN & ASPARAGUS
15 Minute Stir Fried Chicken & Asparagus
This recipe gives you a quick and easy way to enjoy the delicious tastes of chicken and asparagus. It has a lot of flavor, especially for so few ingredients, and can be made in just 15 minutes from start to finish. Our Healthy Stir-Fry cooking method makes this dish even healthier because it uses no heated oils.
Prep and Cook Time: 15 minutes
Ingredients: 1 medium onion cut in half and sliced medium thick 1 bunch asparagus cut into 1 inch lengths (about 2 cups when cut) discard bottom fourth 1 TBS chicken broth 1 TBS minced fresh ginger 3 medium cloves garlic, pressed 1 large boneless, skinless chicken breasts cut into 1inch pieces 2 TBS soy sauce 1 TBS rice vinegar pinch red chili flakes salt and white pepper to taste
Directions:
Heat 1 TBS broth in a stainless steel wok or 12-inch skillet. Healthy Stir Fry onion and asparagus in broth for about 3 minutes over medium high heat, stirring constantly.
Add ginger, garlic, chicken, and continue to stir-fry for another 3-4 minutes stirring constantly.
Add soy sauce, vinegar, and red chili flakes. Stir together and cover. Cook for another 2-3 minutes. This may have to cook for an extra couple minutes if the asparagus is thick. Season with salt and pepper to taste.
Serves 2Serving Suggestion: Serve with
Rice & Cucumber, Seaweed Salad
Healthy Cooking Tips:
You may have to vary the cooking time of onion and asparagus according to the thickness of the asparagus. Cook an extra minute or two if the asparagus is thick. Do this before adding the rest of the ingredients so the chicken doesn't get overcooked. It will become tough
VEGETABLE STIR FRY
Vegetarian Stir Fry
This recipe we created gives you a delicious, and easy way of receiving the many health benefits of vegetables in your meal in just 20 minutes. Our Healthy Stir-Fry cooking method makes it even healthier by not using heated oils. Feel free to add other vegetables you may have on hand to this dish if you have the time.
Prep and Cook Time: 20 minutes
Ingredients: 1 medium onion cut in half and sliced medium thick 1 TBS vegetable broth 4 medium cloves garlic, pressed 1 TBS minced fresh ginger 1 red bell pepper cut into ½ inch pieces 1 cup sliced fresh shiitake mushrooms, (remove stems) 2 cups sliced green cabbage 5 oz extra firm tofu cut into ½ inch cubes 2 TBS soy sauce 1 TBS rice vinegar 2 TBS chopped fresh cilantro 1 TBS sesame seeds salt and white pepper to taste
Directions:
Prepare ingredients to stir-fry.
Heat 1 TBS broth in a stainless steel wok or 12 inch skillet. Healthy Stir-Fry onion for about 2 minutes in broth over medium high heat stirring constantly.
Add red pepper and mushrooms. Continue to stir-fry for another 2 minutes. Add garlic, ginger and continue to cook stirring for another 2-3 minutes.
Add cabbage, and rest of ingredients and cook for another 2 minutes. Sprinkle with sesame seeds.
Serves 4
Serving Suggestion: Serve with Seaweed Rice Healthy Cooking Tips:
Make sure you slice cabbage thin, so you can cook it quickly. If over cooked it will release its water and dilute the flavor of your dish. By slicing it thin, you can cook it for just a couple of minutes so it doesn't taste raw without this happening.
ROMAINE & AVOCADO SALAD
Romaine & Avocado Salad
This salad is a good healthy start for any meal. It is a quick and easy way to add flavor and nutrition to your meal all year round. The light dressing makes this salad lower in fat than most without losing flavor.
Prep and Cook Time: 10 minutes
Ingredients: 1 large head romaine lettuce, outside leaves discarded 1 large tomato chopped 1 small red bell pepper cut in thin julienne, 1 inch long 1/2 small avocado cut into chunks *Optional: 2 TBS coarsely chopped walnuts Dressing 2 TBS lemon juice 2 tsp balsamic vinegar extra virgin olive oil to taste Salt and cracked black pepper to taste
Directions:
Remove outer leaves of lettuce heads and discard. Cut off tops of leaves and discard. Tops are bitter. Chop remaining inner leaves. Rinse in cold water, and if you have a salad spinner, spin lettuce to dry. If you don't have one, remove as much water as possible in a colander and then dry with paper towels. This will keep the flavor of the salad from getting diluted.
Whisk together lemon juice, vinegar, olive oil, salt and pepper in a small bowl and toss with salad greens. Sprinkle with chopped walnuts if desired.
Serves 4
MIXED GREENS WITH GRAPES & FETA
Contrasting sweet grapes with savory feta cheese and crisp, colorful greens, this salad makes an elegant first course.
Makes 8 servings, about 1 1/2 cups each
ACTIVE TIME: 15 minutes
TOTAL TIME: 15 minutes
EASE OF PREPARATION: Easy
Dressing1/4 cup extra-virgin olive oil2 tablespoons red-wine vinegar 1/4 teaspoon salt, or to tasteFreshly ground pepper to tasteSalad8 cups mesclun salad greens (5 ounces)1 head radicchio, thinly sliced2 cups halved seedless grapes (about 1 pound), preferably red and green3/4 cup crumbled feta or blue cheese
1. To prepare dressing: Whisk (or shake) oil, vinegar, salt and pepper in a small bowl (or jar) until blended.2. To prepare salad: Just before serving, toss greens and radicchio in a large bowl. Drizzle the dressing on top and toss to coat. Divide the salad among 8 plates. Scatter grapes and cheese over each salad; serve immediately.
NUTRITION INFORMATION: Per serving: 135 calories; 10 g fat (3 g sat, 6 g mono); 13 mg cholesterol; 9 g carbohydrate; 3 g protein; 1 g fiber; 239 mg sodium.Nutrition bonus: Vitamin C (15% daily value), Folate (9% dv).1/2 Carbohydrate Serving
MAKE AHEAD TIP: To make ahead: The dressing will keep, covered, in the refrigerator for up to 2 days.
HOMEMADE APPLESAUCE
This is a speedy homemade applesauce is fabulous with potato latkes or for a healthy snack for kids.
Makes 2 cups
ACTIVE TIME: 15 minutes
TOTAL TIME: 15 minutes
EASE OF PREPARATION: Easy
4 McIntosh apples, peeled and chopped1 tablespoon brown sugar, or more to taste (optional)Pinch of cinnamon
Place apple pieces in a medium microwaveable bowl. Cover and microwave until softened, about 4 minutes. Transfer to a food processor, add brown sugar, if using, and cinnamon and puree until desired consistency.
NUTRITION INFORMATION: Per tablespoon: 9 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 2 g carbohydrate; 0 g protein; 0 g fiber; 0 mg sodium.0 Carbohydrate Servings
BANANA BERRY BLAST
This refreshing, filling smoothie type drink is full of vitamins and antioxidants. Skip a meal and have this treat instead.
Banana Berry Blast
1 large banana, peeled, sliced and frozen (Note)3/4 cup frozen or fresh strawberries, raspberries or blueberries3/4 cup low- or non-fat vanilla frozen yogurt1 12-oz can or bottle of regular or diet ginger ale, chilled
Place all the ingredients in a blender or food processor. Cover and blend at highest speed until smooth.
Note: if you use fresh berries, try to use a frozen banana, and if you use a fresh banana, go for frozen berries. Otherwise your drink will be too thin. Both fruits being frozen will give you a satisfyingly thick drink.
SUN TEA
Sun TeaRaise a glass to this simple rite of summer that combines tea, water and sunshine to create a thirst-quenching drink.
Yields: 2 quarts
1. Add 4 to 6 teabags (depending on your taste) to 2 quarts of water, cover, and place in a warm, sunny spot until the tea reaches the strength you desire, but not more than five hours.
2. Remove teabags and chill immediately for safety.
TraditionalFor the classic beverage, use orange pekoe teabags. Stir in sugar if desired and garnish with fresh lemon slices.
HerbalFresh herbs also steep well. Add a few ounces of the leaves of your favorite herbs to the water. Strain; garnish with sprigs of fresh herbs and sweeten with honey.
Fruit-FlavoredUse a combination of orange pekoe and berry- and peach-flavored teabags for brighter flavor. Garnish with fresh raspberries and peach slices.
LIME MARINATED SCALLOPS W/COCONUT SAUCE
Lime Marinated Scallops with Coconut Sauce
With a gas grill or broiler this elegant dinner becomes known as fast food. Invest in metal kabob/skewers and you'll never have to soak bamboo sticks again.
Serving: 4Prep Time: 10 minutesCook Time: 5 minutesTotal Time: 15 minutes
1 lb fresh scallops 1 cup coconut milk 2 scallions, finely chopped 1/2 cup sour cream salt freshly ground pepper lime wedges melted butter
Thread scallops on bamboo or metal skewers. Season with salt and pepper and brush with butter. Combine sour cream, coconut milk and scallions, blend well. Grill scallops quickly over hot coals, approximately 1 minute on each side. Serve on a platter garnished with lime wedges. Give each guest a small bowl of dipping sauce and enjoy.
To keep this meal lower fat use fat free sour cream.
Based on individual serving.Calories: 324Total Fat: 23 gCarbohydrates: 9 gProtein: 21 g
AVOCADO & SUN-DRIED TOMATAO ON BAGEL
Avocado and Sun-Dried Tomato on BagelPrep time: 3 minutes Cook time: none Yields: 1 serving
Ingredients:
1 whole-wheat bagel such as Natural Ovens or Thomas' 100% Whole Wheat (170 calories, 6 grams fiber)
1 1/2 tablespoons tahini butter
1/4 thinly sliced California avocado
6 oil-packed sun-dried tomatoes
Directions:Spread both halves of the bagel with tahini butter. Top with avocado and sun-dried tomatoes.
Nutritional Information:Based on individual serving412 calories; 15 g protein; 48 g carbohydrate; 11 g fiber; 23 g fat (3 g saturated); 0 mg cholesterol; 259 mg sodium
QUICK & HEALTHY SNACKS
Next time you or your kids need to re-fuel, try any of the following quick, healthy snacks:Dairy -String cheese and fruit (canned or fresh)Nonfat cottage cheese or yogurt with fruitSmoothies with milk or yogurt and sliced bananas or strawberriesWhole-wheat crackers with cheese or peanut butterYogurt with fresh fruit or granolaLow-fat chocolate milkScoop of ice cream or frozen yogurt with fresh berries Fruits and Vegetables Raw vegetable sticks with low-fat yogurt dip, cottage cheese or hummusApples and cheese - pears and other fresh fruits work too!Baby carrotsFruit saladApplesauce cups (unsweetened)Frozen fruit barsDried fruit such as raisins or plums and nuts Grains Cereal - dry or with milkBaked potato chips or tortilla chips with salsaPretzels (lightly salted or unsalted) and a glass of milkBagels with tomato sauce and melted cheese Flavored rice cakes (like caramel or apple cinnamon) with peanut butter Popcorn - air popped or low-fat microwave Whole-grain crackers or english muffin with peanut butterVanilla wafers, gingersnaps, graham crackers, animal crackers or fig bars and a glass
FRESH FRUIT BURRITOS
Fresh Fruit Burritos
This delicious blend of flavors - fresh fruit, peanut butter, and vanilla yogurt, all wrapped up in a flour tortilla, makes a healthy snack for kids & grown-ups alike.
Ingredients4 6-inch flour tortillas 4 tbsp. Creamy peanut butter 1 Banana 4 Med. fresh strawberries 1 Med. fresh peach 1/4 cup Fresh blueberries 4 tbsp. Vanilla yogurt
PreparationWash fresh strawberries, blueberries, and peach; peel peach, halve and remove pit. For each burrito, spread 1 Tbsp. peanut butter evenly on a flour tortilla to within 1/2 inch of edge. Onto each tortilla distribute in a line along the center 1/4 sliced banana, 1 sliced fresh strawberry, 1/4 thinly sliced peach and approx. 1 Tbsp. blueberries. Drizzle 1 Tbsp. vanilla yogurt over the fruit. Carefully fold one side of tortilla over the fruit, tucking the edge under the fruit so it's not too loosely packed. Roll the folded & tucked portion of the burrito towards the other side; the peanut butter will help hold it together. If desired for small children, cut the burrito in half crosswise, using a diagonal cut. Enjoy!
Cook's NotesKids can help wash fruit and put the burritos together, but keep small hands away from sharp knives used for slicing fruit! This is our favorite combination of fruits, but of course the recipe can be adapted to include other fruit on hand, or scaled up using larger tortillas for a heartier snack or even a light summer lunch.
Nutrient Information258 Calories 11 g Total Fat 2 g Saturated Fat 3 g Polyunsaturated Fat 35 g Carbohydrates 8 g Protein 19 RE Vitamin A 12 mg Vitamin C 77 mg Calcium 239 mg Sodium 2 mg Iron 4 g Fiber
SOY FRAPPACHINO
Ingredients 1/2 cup strong brewed organic brewed coffee or espresso
8.45 ounces Edensoy Chocolate
8.45 ounces Edensoy Vanilla, Edensoy Extra Vanilla, or Edensoy Light Vanilla
3 Tablespoons pure maple syrup
3 1/2 cups ice cubes or crushed ice
1/4 teaspoon ground cinnamon
Serves 4 Prep Time: 0:05Cook Time: 0:00 Nutritional Info Per serving 127 Calories, 2g Fat (13% calories from fat), 4g Protein, 24g Carbohydrate, 0mg Cholesterol, 60mg Sodium
Directions Place all ingredients into a blender and blend until the ice is crushed, about 1 to 2 minutes. Pour into glasses and sprinkle a dash of cinnamon on top of each glass of frappachino. Place a straw in each glass and serve.
MOCHA MINT SMOOOTHIE
Ingredients 2 cups Edensoy Chocolate or Edensoy Carob
1/4 teaspoon peppermint extract
1 Tablespoon organic maple syrup
2 cups crushed ice or 1 1/2 cups ice cubes
2 fresh mint leaves, optional
Serves 2 Prep Time: 0:05Cook Time: 0:00 Nutritional Info Per serving 202 Calories, 4g Fat (17% calories from fat), 8g Protein, 35g Carbohydrate, 0mg Cholesterol, 113mg Sodium
Directions Crush the ice in a blender, and add all remaining ingredients. Pulse until smooth. Pour into glasses, and garnish with a small sprig of fresh mint leaves.
SCRAMBLED TOFU
Ingredients
1 Tablespoon Eden Extra Virgin Olive Oil or Toasted Sesame Oil1/4 cup onion, diced
1/4 cup button mushrooms, remove stems and slice
1/4 cup organic sweet corn, fresh or frozen
1/4 cup carrots, julienned
1 pound organic extra firm tofu, rinsed and drained
2 teaspoons Eden Shoyu Soy Sauce or Ume Plum Vinegar, or to taste
1/4 cup scallions, finely sliced or minced parsley
1/4 teaspoon black pepper, freshly ground
1 teaspoon turmeric, optional
Serves 4
Prep Time: 0:10Cook Time: 0:12
Nutritional Info Per serving 170 Calories, 10g Fat (52% calories from fat), 15g Protein, 6g Carbohydrate, 0mg Cholesterol, 184mg Sodium Directions
Heat the oil in a large skillet and sauté the onions and mushrooms for 2 to 3 minutes. Add the carrots and sweet corn. With your hands crumble the tofu on top of the vegetables. Sprinkle the shoyu or ume plum vinegar over the tofu, cover and reduce the flame to medium-low. Cook for 5 minutes or until the tofu fluffs up like scrambled eggs. Remove the cover, turn the flame to high, mix in the scallions, black pepper and turmeric. Cook another 2 to 3 minutes, stirring frequently until all liquid from the tofu evaporates. Serve hot for breakfast, lunch or dinner.
Note: Eden Sliced Shiitake Mushrooms can be substituted for buttom mushrooms. Simply soak the mushrooms in warm water to cover for 10, remove, drain and follow above directions. The shiitake soaking water can be saved and used for making soup stock, if desired.
BAKED BLACK BEAN BURRITOS
Ingredients
16 ounces Eden Organic Refried Black Beans, 1 can1/4 cup water
1 cup organic sweet corn, fresh or frozen
1 chipotle pepper in adobo sauce
1/2 cup tofu sour cream, see Eden's recipe
6 organic 8 inch flour tortillas
1 cup salsa
1 cup onion, diced
2 Tablespoons Eden Extra Virgin Olive Oil
Serves 6
Prep Time: 0:20Cook Time: 0:20
Nutritional Info Per serving 263 Calories, 9g Fat (30% calories from fat), 8g Protein, 40g Carbohydrate, 0mg Cholesterol, 567mg Sodium Directions
Preheat the oven to 350°. Heat the oil in a medium skillet and sauté the onions for 4 to 5 minutes. Add the beans, water and corn. Mix thoroughly and heat up over a medium-low flame while stirring frequently until the beans are hot. While the beans are cooking, prepare the tofu sour cream (see Eden's recipe on the web). Chop the chipotle pepper and place in the tofu sour cream. Let sit 5 minutes.
Spoon equal amount of the bean mixture down the center of each tortilla. Top with equal amounts of tofu sour cream. Roll up the tortillas and place seam down on a lightly oiled baking dish. Pour the salsa over the tortilla. Cover and bake for 20 minutes or so until hot. Remove cover and serve.
VEGETABLE POT PIE
Ingredients
FILLING2 Tablespoons Eden Extra Virgin Olive Oil
1 small onion, diced
1/4 cup Eden Sliced Shiitake Mushrooms, soaked 10 minutes in 1 cup warm water
1/2 cup celery, diced
1/2 cup carrots, sliced
1/2 cup organic potatoes, diced
1/2 cup green peas, fresh or frozen
1/2 cup green beans, fresh or frozen
2 Tablespoons Eden Organic Kuzu Root Starch, dissolved in 3 Tbsp. cold water
1 cup Edensoy Original or Extra Original
1 cup water, including shiitake soaking water
1/2 teaspoon Eden Sea Salt
1/2 teaspoon black pepper, freshly ground
1/4 teaspoon dried sage
1 cup broccoli, chopped
CRUST
3 cups organic unbleached white flour
1/4 teaspoon Eden Sea Salt
1/2 cup Eden Extra Virgin Olive Oil
1 cup Edensoy Original, Extra Original, EdenBlend or Edensoy Unsweetened
Serves 4
Prep Time: 0:30Cook Time: 0:35
Nutritional Info Per serving 742 Calories, 39g Fat (43% calories from fat), 19g Protein, 97g Carbohydrate, 0mg Cholesterol, 438mg Sodium Directions
Heat the oil in a soup pot and sauté the onions for 1 to 2 minutes. Remove the shiitake, save the soaking water and add them to the pot. Add the celery, potatoes and carrots. Sauté another 2 to 3 minutes. Add the green peas and green beans. Combine the Edensoy with 1 cup of shiitake soaking water and the dissolved kuzu. Slowly add it to the pot, stirring constantly until the liquid thickens. Add salt, pepper and sage. Reduce the flame to low and simmer 10 minutes. Turn off the heat and mix in the broccoli.Preheat the oven to 350°. Prepare the pie crust by combining the dry ingredients. Combine the wet ingredients and mix in with the dry to form a ball of dough. Divide the dough in half. Roll out on a floured board or baking paper to form a bottom crust. Place the crust in a 9 inch pie plate. Trim the edges and with a fork poke several holes in the bottom of the crust. Bake for 5 minutes. Roll out the remaining dough for the top crust.
Fill the pre baked crust with the vegetable filling. Moisten the edges of the crust with water. Place the top crust on and press the edges firmly down with a fork. Trim the top crust with a knife. Poke several holes in the top crust with a fork to allow steam to escape. Bake again approximately 30 minutes until golden and flaky. Remove and allow to cool for 5 minutes before slicing.
Yields 1 pie, 8 slices
Serving size 2 slices per person
ASPARAGUS WITH SPICY WASABI DRESSING
Ingredients
20 asparagus spears, cut in 2" lengths2 cups water, to cook asparagus
2 Tablespoons organic roasted tahini (sesame butter)
3/4 teaspoon Eden Wasabi Powder (Japanese Mustard)
4 Tablespoons orange juice
1 Tablespoon Eden Mirin
1/2 teaspoon Eden Shoyu Soy Sauce
1 teaspoon red onion, minced
Serves 4
Prep Time: 0:05Cook Time: 0:05
Nutritional Info Per serving 70 Calories, 4g Fat (49% calories from fat), 3g Protein, 7g Carbohydrate, 1g Fiber, 0mg Cholesterol, 81mg Sodium Directions
Bring water to a boil. Parboil the asparagus for 3 to 4 minutes until tender but still slightly crisp. Remove, rinse under cold water quickly, and drain. Place all other ingredients in a blender and puree or mix until smooth and creamy. Place the asparagus in a mixing bowl, add the dressing, and toss thoroughly to mix. This dressing can be used over any type of blanched, steamed, or raw vegetables.
ZUCCHINI SCRAMBLE
This quick scramble makes a delicious breakfast. Serve it with English muffins, warm tortillas or toasted French bread.
1 onion, chopped 2 garlic cloves, minced 2 medium zucchini, finely diced (about 2 cups) ½ pound firm tofu, diced 1 teaspoon chili powder 1-2 tablespoons reduced-sodium soy sauce about 1/2 cup salsa (optional) English muffins, warm tortillas or toasted French bread for serving Heat 1/2 cup of water in a large non-stick skillet. Add onion and garlic. Cook over high heat, stirring often, until soft, about 5 minutes.
Add zucchini, tofu, and chili powder. Reduce heat and cook, stirring often, until zucchini is tender, about 5 minutes. Add a small amount of additional water if necessary to prevent sticking.
Stir in soy sauce. Top with salsa if desired.
Per serving: 98 calories; 8 g protein; 13 g carbohydrate; 3 g fat; 4 g fiber; 316 mg sodium; calories from protein: 29%; calories from carbohydrates: 46%; calories from fats: 25%
QUICK BREAKFAST PUDDING
Quick Breakfast Pudding(Serves 4)
8 to 10 dried apricot halves2 to 3 medium dried figs1/4 cup raisins1 medium apple1 cup quick rolled oats3 cups vanilla rice milk1/4 teaspoon cinnamon
In a food processor, chop the apricot halves, figs, and raisins. Cut and core the apple and then add it to the dried fruit in the food processor. Chop fine. Transfer the fruit mixture to a medium-sized saucepan and add the remaining ingredients. Simmer slowly, stirring occasionally, for about 5 minutes, or until thickened.
VEGGIE WRAP
Veggie WrapMakes 4 wraps
Veggie Wraps make a perfectly delicious, vegetable-rich meal.
¼ cup sunflower seeds 4 whole wheat tortillas 1-2 cups hummus 1-2 cups mixed salad greens or torn leaf lettuce 1 carrot, shredded 1 cup bean sprouts Preheat oven or toaster oven to 375°F.
Place sunflower seeds in a small ovenproof dish and roast until lightly browned and fragrant, about 10 minutes. Set aside.
Warm tortillas, one at a time, in a large dry skillet, flipping to warm both sides until soft and pliable.
Spread each tortilla evenly with about ½ cup of hummus, leaving edges uncovered.
Divide remaining ingredients evenly among tortillas.
Wrap tortillas around filling.
Per wrap: 240 calories; 10 g protein; 34 g carbohydrate; 9 g fat; 4 g fiber; 240 mg sodium; calories from protein: 16%; calories from carbohydrates: 53%; calories from fats: 31%
CALIFORNIA WALDORF SALAD
California Waldorf SaladMakes about 6 cups
2 crisp, tangy apples (Fuji, winesap, Granny Smith, or similar)1 large carrot, julienned or grated1/2 cup raisins1/4 cup chopped walnuts1/3 cup vegan mayonnaise3 tablespoons seasoned rice vinegar
Scrub and dice the apples, then place into a salad bowl. Add the carrots, raisins, walnuts, vegan mayonnaise, and vinegar. Stir to mix. Chill before serving, if possible.
Per 1/2-cup serving: 61 calories; 1 g protein; 11 g carbohydrate; 2 g fat; 1 g fiber; 153 mg sodium; calories from protein
BARBECUED VEGETABLE BROCHETTES
Barbecue Vegetable BrochettesMakes about 8 brochettesThese colorful brochettes can be roasted in the oven, or tossed on the grill for delicious picnic fare. Serve them on a bed of brown rice, pasta, or bulgur.
1 pound very firm tofu (optional)1 bottle of your favorite barbecue sauce1 small red onion1 green bell pepper, seeded1 red bell pepper, seeded1/2 pound crimini or button mushrooms1 basket cherry tomatoes (optional)1 medium zucchini (optional)
Cut the tofu into 1-inch cubes and marinate it in some of the barbecue sauce for 30 minutes or more. Cut the onion into 1-inch chunks, then separate the layers. Cut the bell peppers into generous bite-sized pieces. Remove the stems from the mushrooms and the tomatoes. Cut the zucchini into 1/2-inch thick rounds. Preheat oven to 450 degrees or light the grill. Thread the vegetables and marinated tofu onto skewers.
For oven-roasted brochettes: line a 9x13-inch baking pan with foil, then place the brochettes across the pan so the ends of the skewers rest on the edges of the pan. Brush liberally with barbecue sauce and bake in preheated oven for 20 minutes, brushing with additional barbecue sauce about halfway through cooking and at the end of the cooking time.
For grilling: brush the brochettes with barbecue sauce and place over medium-hot coals for 10 to 15 minutes, turning occasionally and basting with additional barbecue sauce.
Nutrition information per serving: 100 calories, 7 g protein, 13 g carbohydrate; 1.5 g fat, 238 mg sodium, 0 mg cholesterol
Pizza with Broccoli and Black Olives
Broccoli, accented by black olives, makes a delicious--and extra healthful--pizza topping. As a variation, substitute Canadian bacon for the olives.
Makes one 12-inch pizza, for 4 slices
ACTIVE TIME: 30 minutes
TOTAL TIME: 45 minutes
EASE OF PREPARATION: Moderate
Cornmeal for dusting12 ounces Whole-Wheat Pizza Dough (recipe follows) or other prepared dough2 cups broccoli florets, cut into 3/4-inch pieces1/2 cup diced red onion1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided2/3 cup prepared marinara sauce 3/4 teaspoon dried oregano1/8 teaspoon crushed red pepper1 cup grated part-skim mozzarella cheese 1/4 cup Kalamata olives, pitted and coarsely chopped
1. Place a pizza stone or inverted baking sheet on the lowest oven rack; preheat oven to 500°F or highest setting. Coat a 12 1/2-inch pizza pan with cooking spray and dust with cornmeal.2. Prepare Whole-Wheat Pizza Dough, if using.3. Place broccoli in a steamer basket over boiling water, cover and steam until just tender, 2 to 3 minutes. Rinse with cold water to stop cooking; drain well. Transfer to a medium bowl, add onion and 1 tablespoon oil; toss to coat.4. Combine sauce, oregano and crushed red pepper.5. On a lightly floured surface, roll the dough into a 13-inch circle. Transfer to the prepared pan. Turn edges under to make a slight rim. Brush the rim with the remaining 1 teaspoon oil.6. Spread the sauce over the crust, leaving a 1/2-inch border. Sprinkle with mozzarella. Scatter the broccoli mixture over the cheese. Sprinkle with olives.7. Place the pizza pan on the heated pizza stone (or baking sheet) and bake the pizza until the bottom is crisp and golden, 10 to 14 minutes. Serve immediately.
NUTRITION INFORMATION: Per slice: 374 calories; 15 g fat (4 g sat, 9 g mono); 18 mg cholesterol; 45 g carbohydrate; 15 g protein; 6 g fiber; 927 mg sodium.Nutrition bonus: 37 mg Vitamin C (60% dv), 92 mcg Folate (32% dv), 30% dv Vitamin A, 268 mg Calcium (25% dv), 24% dv Fiber.
Eating Well Tuna Melt
Here's our updated version of the classic - and great proof that you can have your, well, melt and eat it, too, even if you're building a healthy lifestyle. How about a tossed green salad on the side?
Makes 4 servings
ACTIVE TIME: 10 minutes
TOTAL TIME: 15 minutes
EASE OF PREPARATION: Easy
4 slices whole-wheat bread2 6-ounce cans chunk light tuna (see Ingredient note), drained1 medium shallot, minced (2 tablespoons)2 tablespoons reduced-fat mayonnaise1 tablespoon lemon juice1 tablespoon minced flat-leaf parsley1/8 teaspoon saltDash of hot sauce, such as TabascoFreshly ground pepper to taste2 tomatoes, sliced1/2 cup shredded sharp Cheddar cheese
1. Preheat the broiler.2. Toast bread in a toaster.3. Combine tuna, shallot, mayonnaise, lemon juice, parsley, salt, hot sauce and pepper in a medium bowl. Spread 1/4 cup of the tuna mixture on each slice of toast; top with tomato slices and 2 tablespoons cheese. Place sandwiches on a baking sheet and broil until the cheese is bubbling and golden brown, 3 to 5 minutes. Serve immediately.
NUTRITION INFORMATION: Per serving: 264 calories; 7 g fat (3 g sat, 1 g mono); 68 mg cholesterol; 19 g carbohydrate; 31 g protein; 3 g fiber; 403 mg sodium; 274 mg potassium.Nutrition bonus: Vitamin A (20% daily value), Vitamin C (20% dv).1 Carbohydrate ServingExchanges: 1 starch, 1/2 vegetable, 3 very lean meat, 1/2 high-fat meat
TIP: Ingredient note: Canned white tuna comes from the large albacore and can be high in mercury content. Chunk light, on the other hand, which comes from smaller fish, skipjack or yellowfin, is best for health-conscious eaters. According to a recent study, canned white tuna samples averaged about 315 percent more mercury than chunk light tuna samples.
Whole wheat Couscous
Couscous, which is actually a type of tiny pasta, makes an almost-instant side dish. Happily, the whole-wheat variety is just as fast to prepare as regular couscous. Lemon zest is a delicious accent to nutty Parmesan in this Italian-inspired couscous.
Makes 6 servings, 2/3 cup each
ACTIVE TIME: 15 minutes
TOTAL TIME: 20 minutes
EASE OF PREPARATION: Easy
1 14-ounce can reduced-sodium chicken broth or vegetable broth1/4 cup water2 teaspoons extra-virgin olive oil1 cup whole-wheat couscous1 1/2 cups frozen peas2 tablespoons chopped fresh dill1 teaspoon freshly grated lemon zestSalt & freshly ground pepper to taste1/2 cup freshly grated Parmesan cheese
1. Combine broth, water and oil in a large saucepan; bring to a boil. Stir in couscous and remove from heat. Cover and let plump for 5 minutes.2. Meanwhile, cook peas on the stovetop or in the microwave according to package directions.3. Add the peas, dill, lemon zest, salt and pepper to the couscous; mix gently and fluff with a fork. Serve hot, sprinkled with cheese.
NUTRITION INFORMATION: Per serving: 208 calories; 4 g fat (1 g sat, 2 g mono); 6 mg cholesterol; 35 g carbohydrate; 10 g protein; 7 g fiber; 186 mg sodium.
Mock Risotto
Risotto is hardly effortless fare, what with all that stirring over a hot stove. But instant brown rice and creamy Neufchatel cheese can make a nutty, rich, stand-in version that's sure to be a family favorite. Substitute any vegetables you wish for the asparagus and bell pepper. Make it a Meal: Paired with a salad, this is a perfect vegetarian main course, or serve as a side dish with grilled chicken or steak.
Makes 4 servings, 1 1/2 cups each
ACTIVE TIME: 40 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy
1 tablespoon extra-virgin olive oil1 medium onion, diced1/4 teaspoon salt2 cups instant brown rice4 cloves garlic, chopped 2 1/2 cups vegetable or reduced-sodium chicken broth1 pound asparagus, trimmed and cut into 1/4-inch pieces1 red bell pepper, finely diced1 cup frozen peas, thawed4 ounces reduced-fat cream cheese (Neufchatel)1/2 cup grated Asiago or Parmesan cheese, plus more for passing, if desired1/4 cup minced chives or scallion greens
1. Heat oil in a large nonstick skillet over medium-low heat. Add onion and salt and cook, stirring often, until soft and just beginning to brown, 4 to 6 minutes. Add rice and garlic and cook until the garlic is fragrant, 30 seconds to 1 minute. Add broth and bring to a boil; cover, reduce heat to a simmer and cook for 5 minutes.2. Remove cover and spread asparagus and bell pepper on top of the simmering rice-do not stir into the rice mixture. Replace cover and continue simmering, adjusting the heat if necessary, until the liquid is almost absorbed and the asparagus is bright green but still crisp, about 5 minutes.3. Add peas and cream cheese; stir until the mixture is creamy and the cheese is incorporated. Return to a simmer and continue cooking until the liquid has evaporated and the asparagus is tender, about 5 minutes more. Stir in 1/2 cup Asiago (or Parmesan). Serve topped with chives (or scallions) and additional grated cheese.
NUTRITION INFORMATION: Per serving: 368 calories; 14 g fat (6 g sat, 5 g mono); 29 mg cholesterol; 51 g carbohydrate; 13 g protein; 7 g fiber; 665 mg sodium; 338 mg potassium. Nutrition Bonus: Vitamin C (120% daily value), Vitamin A (70% dv), Folate (29% dv).3 Carbohydrate ServingsExchanges: 3 starch, 1 vegetable, 1 high-fat meat
Parmesan Zucchini
Simple and delicious, the almost caramelized zucchini are topped with a Parmesan crust. Serve Mary's zucchini like a wedge of pizza, straight from the pan, with the cheese-side up.
Makes 4 servings, 3/4 cup each
ACTIVE TIME: 35 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Easy
2 teaspoons extra-virgin olive oil2 pounds zucchini (about 4 medium), sliced 1/4 inch thick1/8 teaspoon saltFreshly ground pepper to taste1/2 cup finely shredded Parmesan cheese (1 ounce)
Heat oil in a large nonstick skillet over medium heat. Add zucchini and cook, stirring every 2 to 3 minutes, until tender and most of the slices are golden brown, about 25 minutes. Reduce heat to medium-low, sprinkle with salt and pepper; stir to combine. Sprinkle with cheese, cover and cook until the cheese is melted, 1 to 2 minutes more. Serve warm.
NUTRITION INFORMATION: Per serving: 82 calories; 5 g fat (1 g sat, 2 g mono); 5 mg cholesterol; 8 g carbohydrate; 5 g protein; 3 g fiber; 204 mg sodium. 1/2 Carbohydra
Banana and Kiwis Salad
Put away any preconceived notions of Grandma's fruit salad. This unusual combination of tropical fruit in a savory shallot vinaigrette will have you dreaming of the tropics.
Makes 4 servings
ACTIVE TIME: 25 minutes
TOTAL TIME: 25 minutes
2 tablespoons lime juice1 tablespoon canola oil1 tablespoon minced shallot2 teaspoons rice vinegar1 teaspoon honey1/4 teaspoon saltPinch of cayenne pepper, or to taste4 kiwis, peeled and diced2 firm ripe bananas, cut diagonally into 1/2-inch-thick slices1/2 cup diced red bell pepper2 tablespoons thinly sliced fresh mint2 tablespoons chopped cashews, toasted (see Tip)
Whisk lime juice, oil, shallot, vinegar, honey, salt and cayenne in a medium bowl. Add kiwis, bananas, bell pepper and mint; toss to coat. Serve sprinkled with cashews.
NUTRITION INFORMATION: Per serving: 170 calories; 6 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 30 g carbohydrate; 3 g protein; 5 g fiber; 151 mg sodium.Nutrition bonus: Vitamin C (190% daily value), Fiber (20% dv), Potassium & Vitamin A (15% dv).1 1/2 Carbohydrate ServingsExchanges: 2 fruit, 1 fat
TIP: To toast nuts & seeds on the stovetop: Toast in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 3 to 5 minutes.
Grapefruit
GrapefruitGrapefruits are not only excellent sources of vitamin C, they are also good sources of fiber, vitamin A, potassium, folate and vitamin B5.
The pink and red varieties are also good sources of lycopene. Sweet, tart and tangy, grapefruits are in their prime. Enjoy one simply for breakfast or a snack, or in one of these EatingWell recipes.
Sweet Potatoes Fries
Making oven fries out of sweet potatoes brings out their inherent sweetness.
Makes 2 servings
ACTIVE TIME: 5 minutes
TOTAL TIME: 25 minutes
EASE OF PREPARATION: Easy
1 large sweet potato, peeled and cut into wedges2 teaspoons canola oil1/4 teaspoon salt Pinch of cayenne pepper
Preheat oven to 450°F. Toss sweet potat wedges with oil, salt and pepper. Spread the wedges out on a rimmed baking sheet. Bake until browned and tender, turning once, about 20 minutes total.
NUTRITION INFORMATION: Per serving: 122 calories; 5 g fat (0 g sat, 3 g mono); 0 mg cholesterol; 19 g carbohydrate; 2 g protein; 3 g fiber; 323 mg sodium; 429 mg potassium.
Oranges
OrangesOranges are one of the delights of winter eating. Our creative recipes open up new ways to use a seasonal favorite.
Most varieties of oranges are available year-round, but they're starting to peak now-just in time to shake up your palate with a jolt of zesty flavor. Excellent sources of vitamin C, they're also high in fiber, folate, vitamins B1 and A, potassium and calcium. Our healthy recipes use oranges in new and different ways.
Make Ahead Trail Mix
Try this with portable mix with any combination of dried fruits and nuts.
Makes 5 servings, about 1/4 cup each
ACTIVE TIME: 5 minutes
TOTAL TIME: 5 minutes
EASE OF PREPARATION: Easy
1/4 cup whole shelled (unpeeled) almonds1/4 cup unsalted dry-roasted peanuts1/4 cup dried cranberries1/4 cup chopped pitted dates2 ounce dried apricots or other dried fruit
Combine almonds, peanuts, cranberries, dates and apricots (or other fruit) in a medium bowl.
NUTRITION INFORMATION: Per serving: 156 calories; 7 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 21 g carbohydrate; 4 g protein; 3 g fiber; 0 mg sodium; 247 mg potassium.
MAKE AHEAD TIP: Store in plastic bags for up to 2 weeks at room temperature.
5 Minute Breakfast Ideas
5 Minute Breakfasts
1.) Toaster oven Quesadilla with corn tortilla and veggie slices cheese dipped in tomato sauce or salsa
2.) Arrowhead mills pancake mix with Cascadian Farm frozen cherries or bananas.
3.) Vans or Waffle Heaven waffles , or any other real ingredient hgh fiber waffle. If you don't know what the ingredients are then don't eat them. with
- yogurt and frozen blueberries or cherries
-peanut butter and raisins and drizzle some honey
-maple syrup and/or honey with bananas/ with raw almonds slivers, cashew or walnuts
- peanut butter and jelly (real fruit) no artificial sweetners-high fructose sugar, corn syrup,etc.
4.) Real shake - made with milk, soymmilk, ricemilk or almond milk with, frozen fruit and yogurt, tofu or a handful of raw nut. You can make extra shake to drink through the midmorning.
Plus a bowl of cereal.Cereal Brands- Barbara's Bakery, Peace Cereal, Health Valley, Kashi with Cascadian Farm frozen cherries, strawberries or Blueberries, bananas or raisins. Cereals with at least 3-5 grams of fiber and you recognize all the ingredients as real food. If you wouldn't eat an ingredient by itself, why would we eat it mixed in with other foods.
5.) French Toast- make enough for breakfast and a midmorning snack. Take a piece in put in a zip lock back and have on the road. Use high fiber bread. Ezeckio, Vogel, Miltons. Have fruit with it. Takes 5 minutes.
6.) Cut up fresh fruit or defrost frozen fruit and put on table first. Start having adults or kids picking on fruit while preparing the rest of breakfast. Include fruit or vegetable with a protein and healthy high fiber carb (no corn syrups, fructose, sucrose, etc.) For quickness, I may cut up extra of the fruit I've picked for breakfast time and use the extra in lunch for snacks.
7.)1/2 eggs and 1/2 egg whites with spinach, tomatoes, asparagus, whatever vegetable you have left over from last nights dinner.
8.) Rice from last nights dinner reheat throw in egg and egg whites with vegetables from last night or frozen vegetables and make a quick stir fry.
9.) Old Wessex or Quaker Oats Instant Oats add raisins or bananes with almond slivers and honey or maple syrup. With a glass of milk, alternative milk or shake.
10.) Bean, tomato, and cheese Burrito. Heat up black beans while toasting the tortilla with the cheese on it. Canned black beans from Westbrae, Garden of Eatin, or if regular brands watch the sodim. You can mix a can of regular beans and low sodium beans. This will give you some flavor but cut the sodium in half.
11.) Egg and black bean burrito with tomato.
12.) Toasted Grill Cheese with Tomato Soup. Shari Anns or Amy's Soups are good. Sodium is still high, so cut with Health Valley low sodium tomato soup. Take extra soup put in a thermos and take for midmorning. Eat 1/2 the sandwich at breakfast and take the other 1/2 with left over soup for snack.
13.) Peanut Butter and Apple or Banana with a glass of milk or soymilk. Laura Scudders, Trader Joe's Better than Peanut Butter (only 21/2 grams of fat), MaraNathas, Arrowhead Mills, Wild Oats, pick peanut butter that the oil is on top. You can also do almond nut butters, soynut butters, Tahini, are all alternatives
14.) Morning Star or Boca Soy sausage or bacon with corn tortilla and tomato sauce dip. Cantelope.
15.) Yogurt with low fat granola and fruit (cherries, blueberries, rasberries). Yogurt brand names-Horizon, Stoneyfield, Brown Cow, Mountain High, Cascadian Farms. Soy Yogurts-Wildwood and Wholesoy.
16.) If you are a coffee drinker, WAIT!!! Eat your breakfast then a little later have the coffee. The reason is the coffee taste and fullness will kill your taste for good food. Let the energy come from real food not stimulants. If you have coffee and don't eat or don't eat much a few hours later you will end up making poor food choices or overeating because your blood sugar level just went on a roller coaster dip and now we will be prone to grab at anything.
5 Minute Midmorning and Midafternoon Snacks
1). Left overs from breakfast. Whatever you make for breakfast make extra and take with you for mid day snack. You wouldn't show up to a meeting without your report or a play date without diapers. Don't show up to your day without your tools for fuel. Imagine how a child would be if you didn't bring their snacks. They don't do well and guess what we don't either. We may not start crying, screaming or kicking on the floor, but we have our own version. We get quiet, we get short with people, we feel stressed, and our anxiety level goes up. Make sure you have your snacks!!!!
2.) I'll eat 1/2 my lunch. 1/2 a peanut butter and jelly sandwich
3.) Bowl of soup. Mix a can of Anne's or ShariAnns soups with a can of beans. This way you increase your protein and fiber from the beans as well as cut down on your sodium from the soup. Mix black beans with black bean soup. Garbanzo Beans or kidney beans with vegetable soup. Split peas you can dip carrots. Nonchicken chicken noodle soup is a fun choice. You can add healthy crackers like Hains or Barbara's bakery. Crackers are typically low in fiber so it may take a lot too fill up. So I typically don't recommend crackers unless you are having it with high protein and fiber foods like beans and vegetables.
3.) Garden of Eatin chips, El Rancho Garlic and Black Bean chips, any healthy chip- watch the type and amount of fat. Put out vegetables - baby carrots or broccoli (Trader Joes has precut) and then have guacomole, black bean dip, or salsa. If you have some black beans it will give you some protein and fiber. Canned or Homemade Blend black beans in blender with milk or soymilk and then heat. If you mix up 1/2 the time you are having vegetables. You don't feel deprived because you are having your chips. Anything with guacomole on it is good whether carrots or healthy chips.
4.) Yogurt, low fat granola, and frozen or fresh fruit
5.) Peanut butter and carrots, banana, apple, and celery.
6.) Healthy Crackers, small serving of cheese and grapes or apples, pears, nectarine or plums. You need the fiber from the fruit. There isn't much fiber in the crackers, even healthier ones. Hains or Barbara's Bakery have real ingredients in them.
7.) Bowl of cereal with fruit or a real ingredient shake. (shake, milk choice, and frozen fruit)
8.) Turkey roll ups with tomato or asparagus from last nights dinner rolled up. You can add Spectrum mayonaise. Grill Ham or ham slices with tomato sauce.
9.) Tuna scoop with crackers. Spectrum mayonaise.
10.) Cinnamon Toast with Hot Chocolate. Milk or Alternative milk with Ah-Alaska or Midnight Moo chocolate syrup. or premade chocolate soy milk If it is too sweet, mix regular soymilk and chocolate soymilk.
11) Country Choice Cookies, Westbrae cookies, Pamela's cookies. They have chocolate chip, peanut butter, double chocolate, etc. Very good.with a glass of milk or soymilk. Very sweet take 2 country choices cookies and put a scoop of Soy Dream or Breyers ice cream in the middle and heat up some dark frozen cherries from Trader Joes and make an Ice Cream sandwich
11.) Zen chocoloate pudding. They are children's lunch size portions, very sweet, mix with a cherry flavored yogurt. Makes more and not as sweet. Don't go to sweets too hungry. If you are hungry hungry, then eat some real food then eat your sweet. Eat 1/2 sandwich or a bowl of soup and then have your sweet.
12.) Make cookies and brownies with Arrowmills Cookie or Brownie Mix. They have dairy and wheat free. No Pudgefudge, at Trader Joes, just add yogurt and heat.
13.) Corn Tortilla with melted Veggie Slice or Rice Dream cheese with tomato sauce on top.
14.) Rice and beans with tomatoes. Trader Joes has precooked brown rice in the frozen food section just add a can of black beans and heat. 2 minutes.
15.) Vegetables and real cheese melted dip.
16.) A handful of raw nuts mixed with cranberries, banana chips and raisins
5 Minute Lunch Ideas
1.) If you are in a work place or environment where it is hard to stop for lunch, make sure you bring lunch with you. Stop on your way in or plan on Sunday for the week to bring the food with you for the week. Leave jarred or canned foods in the office so they are available when you need them, as well as bread, fruit, and vegetables. If you need early, bagel stores are usually open early. Instead of a bagel and cream cheese that has little nutrients or fiber. Get a tuna, chicken salad, turkey, etc on bagel with tomato and sprouts, if possible. Eat 1/2 at breakfast and 1/2 at midmorning or 1/2 at lunch and 1/2 at 3pm You can pick up 2 sandwiches if you are desperate to carry you through the whole day. Also grab a piece or two of fruit and coleslaw to help carry you through the day.
2.) Homemade tunafish (water based) with Spectrum mayonaise and raisins, apple, almonds, walnuts, or celery. Its quick and easy. Have with good high fiber bread and a salad, soup, or fruit. You can eat the other 1/2 a sandwich at 3pm
3.) Good Bread with peanut butter, banana slivers, and drizzled honey with a glass of milk or soymilk. You will not be looking for anything sweet after this treat.
4.) Boca Burger or Garden Burger. Heat in toaster oven add tomato and precut up spinach. Bruchetta spread from Trader Joes or other store. Good bread and Spectrum Mayonaise and mustard.
5.) Soup and Sandwich or Salad and Sandwich. Eat 1/2 the sandwich and soup or salad. Save the other 1/2 a sandwich to eat at 3pm with some fruit.
6.) Left over fish from last nights dinner. Toast a Fish Taco with Spectrum mayonaise and a little mustard.
7.) Stir fry from last nights diinner. Heat up rice or pasta noodles an add egg, vegetable protein mix, and frozen vegetables or left over vegetables. Add Braggs Amino Acid, taste like soy sauce, or tomato sauce.
8.) Left over chicken make chicken salad. Add raisins, grapes, or apple pieces with spectrum mayonaise and crackers or on healthy bread and fruit.
9.) You can buy frozen chicken or fish patties. Put in the toaster over and have with a premade salad and healthy chips.
10.) Eggless eggsalad or hummus and tabouli. You can buy premade add to good bread with some carrots, tomatoes, cucumber, sprouts. Buy precut vegetables and dip.
11.) Split pea soup or chicken noodle soup and good high fiber bread.
12,) Prepare a large quantity of food over the weekend so you have it ready during the week. For example soup or lasagne and then you can have it as a snack or meal through out the day.
13.) Buy soy meatballs heat and cook 2 minutes of angel hair pasta, stir in some frozen vegetables.Soy Yves sandwich meat as an alternative, to ham or turkey.
14.) Take leftovers from the night before and freeze in a lunch portion for the next day.
15.) Health Valley chilli with corn bread or other good quality bread. Health Valley makes a turkey and vegetarian canned chilli. Quick and taste good.
16.) If you are eating out, get comfortable ordering it without creams, cheeses, oils, etc. It is expensive to eat out so we might as well have food prepared the way you like. Plan for your 3pm snack time. Plan to take left overs with you for your afternoon snack. Order an extra soup or fruit, so you can save some of your main meal for 3pm.
Quick Snacks and Meals for Kids
Kids should be eating real food. They should have the same nutrients or more than the adults they are with. Other cultures don't feed their kids chicken nuggets, hot dogs, cheap pizza. These foods have very little nutrient value. People get used to what they are used to getting fed. If you are only exposed to fast food or low quality food, guess what happens to your taste buds.
2.) Feed your kids the same nutritious food you are eating-fish, chicken,pasta,etc. Feed them real food. You will save them a lifetime of problems by setting their taste buds in the right direction.
3.) You can buy soy hot dogs or real chicken chicken nuggets, but use these as back ups not main staples.
4.) Annies bunny rabbit crackers are alternative to gold fish that have hydrogenated oils.
5.) Vegetable and yogurt dip or Brianna's poppy seed dressing, fruit and yogurt, Ice Cream with Cherries and or Bananas.
6.) Healthy Chips and Carrots with Black Bean Dip(blend black beans in blender with milk or soymilk) and Salsa
7.) Watermelon, pita chips, and turkey roll ups
8.) A nut butter (peanut, cashew, almond, soy, etc.) on apple or banana
9.) chunky applesauce or applesauce with banana or raisins mixed in.(I love this after dinner).
10.) frozen grapes or homemade frozen fruit bars. Jello with fruit in them.
11.) Zen chocolate pudding.
12.) Toasted quesadillas with tomato sauce or salsa.
13.) Grilled Chicken strips with Garden of Eatin Chips
14.) Homemade Nachos: Garden of Eatin chips. They have different choices-black bean, corn, blue soy flavored. Heat a can of black beans and put on top. Melt a few slices of Veggie Slices Cheese or Rice Dream Cheese with tomatoes on top. Fun and Delicious.
15.) Pita chips and tuna fish are a fun lunch. Add fruit to the tuna for variety- apples, raisins, grapes, etc.
5 Minute Dinners
5 Minute Dinners
1. Deli Counters have a lot of quick healthy choices. Just make sure the food hasn't been sitting around very long or isn't loaded up with sodium.
2. Kashi and Amy's has some premade frozen dinners. Watch the sodium in some brands of frozen dinners.
3. Dinewise is a choice under our online catalogue that you can have healthy food delivered.
4. Have 5 local restaurants phone numbers in your cell phone. Have their menus in your car with preselected healthy choices. Order enough for the next day's dinner or lunch.
5. Prepare large quantity of foods over the weekend. Lasagne or Soup to have available during the week.
6. Lentils and Rice with tomatoes can be a very easy healthy meal to make. Cook the lentils with a 2 to1 ratio of water for 35 minutes, you can add milk. Trader Joes has premade frozen brown rice just heat up and go.
7. You can stir up the premade Trader Joe's brown rice with one of their frozen vegetable bags and a can of black beans. Or go to your favorite healthy mexican restaurant and get black beans and rice with tomatoes.
8. George Foreman grill is a great tool to cook Fish or Chicken. Ready made salads and you can boil small potatoes for 5 minutes and thinly slice and grill or put in a pan with a little oil and they make great healthy french fries.
9. Take a cooking class, join a Dream Dinners group or Supper group that prepares food together weekly. Make it fun. Make preparing healthy food a hobby and social.
10. Brown ground turkey, put in heated taco shells with some preshredded veggie slice cheese and tomatoes.
11. If you have a friend that cooks healthy food ask if you can come over and watch what she does. Let her send you to the store for the ingredients. Get involved. Make it fun. Include kids.
12. Each week try one new vegetable. Every dinner include one or two vegetables on your plate. You can puree fruit to make salad dressing. For example cherries or tangerines with no pits, you can put in the blender and put on your salad. You can use salsa or black beans and their sauce to give your salad flavor. Brianna's poppy seed dressing has a lot of flavor.
No comments:
Post a Comment