Healthy Cooking Cookbook

(1)

Eating well doesn’t have to

Eating well doesn’t have to be difficult or be difficult or expensive. This cookbooexpensive. This cookbook willk will

provide you with the resources you need to shop for and prepare meals that provide you with the resources you need to shop for and prepare meals that are affordable, nutritious and taste great.

are affordable, nutritious and taste great.

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

Plan Menus and Write a Grocery List.

Plan Menus and Write a Grocery List. Plan a nutritious menu each weekPlan a nutritious menu each week and make a shopping list based on the menu. This will help minimize impulse and make a shopping list based on the menu. This will help minimize impulse buying and keep you from purchasing unhealthy foods you don’t need.

buying and keep you from purchasing unhealthy foods you don’t need.

Buy in Bulk.

Buy in Bulk. Bulk foods are often cheaperBulk foods are often cheaper. . Tuna, nuts, olive oTuna, nuts, olive oil, beans, andil, beans, and other healthy items can be bought in bulk to save money and be stored in other healthy items can be bought in bulk to save money and be stored in your pantry

your pantry until needed. until needed. Frozen chicken Frozen chicken breasts, turkey breast, lean breasts, turkey breast, lean beef,beef, and fish bought in bulk can be divided into individual resalable bags and and fish bought in bulk can be divided into individual resalable bags and stored in the freezer. Avoid buying large amounts of foods that will go bad stored in the freezer. Avoid buying large amounts of foods that will go bad quickly such as dairy products, produce, or bakery items.

quickly such as dairy products, produce, or bakery items.

Don’t Buy Convenience Foods.

Don’t Buy Convenience Foods. Pre-packaged and ready-to-eat foods canPre-packaged and ready-to-eat foods can be quite expensive. You can save a lot of money by making food from scratch. be quite expensive. You can save a lot of money by making food from scratch. Home-made food is almost always less expensive and healthier than Home-made food is almost always less expensive and healthier than store-bought items. If you buy convenience foods because you’re strapped for time bought items. If you buy convenience foods because you’re strapped for time try making a couple different dishes at the beginning of the week, portioning try making a couple different dishes at the beginning of the week, portioning them into individual containers, and storing each portion in the fridge for a them into individual containers, and storing each portion in the fridge for a quick meal later in the week.

quick meal later in the week.

Eat in Season.

Eat in Season. Buy fresh fruits and vegetables in season when they generallyBuy fresh fruits and vegetables in season when they generally cost less. If

cost less. If a recipes calls for an a recipes calls for an out of season fruits or vegetables out of out of season fruits or vegetables out of season try substituting it for an in s

season try substituting it for an in season vegeteason vegetable or a frozen or cannedable or a frozen or canned

variety. Canned and frozen fruits and vegetables are often less expensive than variety. Canned and frozen fruits and vegetables are often less expensive than fresh produce, especially in the winter when a lot of produce it out of season. fresh produce, especially in the winter when a lot of produce it out of season.

Buy Food when it’s On Sale.

Buy Food when it’s On Sale. Take Take a loa look aok at yout your gror grocery cery storstore’s wee’s weeklyekly circular and check the Sunday paper to see what is on sale before you plan circular and check the Sunday paper to see what is on sale before you plan your weekly menu and head to the store.

your weekly menu and head to the store.

Visit the Farmers’ Market.

Visit the Farmers’ Market. Foods grown locally and sold at farmers’Foods grown locally and sold at farmers’

markets are usually cheaper, fresher, and more nutritious than produce sold at markets are usually cheaper, fresher, and more nutritious than produce sold at the grocery store.

the grocery store.

Use Coupon Carefully.

Use Coupon Carefully. Coupons can be a great way to save money but onlyCoupons can be a great way to save money but only use coupons for food you usually buy. Don’t use coupon as an excuse to buy use coupons for food you usually buy. Don’t use coupon as an excuse to buy an item that you don’t typically eat. It

an item that you don’t typically eat. It will most likely go to waste.will most likely go to waste.

Buy Store Brand Items

Buy Store Brand Items. Store brand items are almost always cheaper than. Store brand items are almost always cheaper than name brand items and taste the same. Do an experiment next time you visit name brand items and taste the same. Do an experiment next time you visit Copyright © 2012.

(2)

the grocery store and compare the ingredients of a name brand vs. a store the grocery store and compare the ingredients of a name brand vs. a store brand item. The list will most likely be exactly the s

brand item. The list will most likely be exactly the same or pretty close.ame or pretty close.

(3)

Stocking a Healthy

Pantry

(4)

BASIC CUPBOARD, REFRIDGERATOR, AND FREEER

PRODUCTS TO PREPARE HEALTHY MEALS

Keeping a variety of these basic food stacked in your pantry will

allow you to create quick, nutritious meals anytime without making

extra trips to the grocery store.

Fruits

FRESH FRESH   ApplesApples   BananasBananas   OrangesOranges   PearsPears CANNED CANNED 

 Oranges, mandarinOranges, mandarin 

 Pineapple, canned inPineapple, canned in

juice juice

FROZEN FROZEN



 Berries, such asBerries, such as

blueberries, blueberries, raspberries, or raspberries, or strawberries strawberries DRIED DRIED 

 Raisins, driedRaisins, dried

cranberrie

cranberries, s, apricots,apricots, unsweetened unsweetened mangoes, pineapple, mangoes, pineapple, etc etc..

Vegetables

FRESH FRESH 

 Bell peppersBell peppers 

 CarrotsCarrots 

 Cabbage, shreddedCabbage, shredded



 Lettuce, darker greenLettuce, darker green

varieties (

varieties (Romaine, greenRomaine, green leafy, red leaf

leafy, red leaf ))



 Onions(Onions(sweet onions aresweet onions are the most versatile if buy an the most versatile if buy an onion or two weekly)

onion or two weekly)



 Potatoes (whites andPotatoes (whites and

sweet) sweet)



 Tom Tomatoeatoes (s (cherry andcherry and grape tomatoes tend to grape tomatoes tend to have the best flavor when have the best flavor when other tomatoes are other tomatoes are out-of-season)

season)

CANNED CANNED

(no-salt-adde

(no-salt-added d formsforms available)

available)



 CornCorn 

 Tom Tomatoeatoes, dices, dicedd

FROZEN FROZEN



 Green BeansGreen Beans 

 BroccoliBroccoli

Dairy Products



 Cheese, low-fatCheese, low-fat

cheddar, feta, cheddar, feta, parmesan, cottage parmesan, cottage cheese cheese 

 Milk, low fat or fat-freeMilk, low fat or fat-free



 Yog Yogurt, urt, low falow fat fot for fat-r

fat-free

free (vanilla-flavored(vanilla-flavored yogurt is especially yogurt is especially versatile)

versatile)



 Sour Cream, low fatSour Cream, low fat

Meat, Fish,

Beans, Eggs, and

Nuts



 Beans, canned orBeans, canned or

dry, such as Great dry, such as Great Northern, navy, Northern, navy, kidney, red, black, kidney, red, black, pinto beans, etc

pinto beans, etc. (check. (check for “no-salt-added” canned for “no-salt-added” canned varieties)

varieties)



 Beef, ground, 90-Beef, ground,

90-95% lean 95% lean



 Chicken breast,Chicken breast,

skinless skinless



 Eggs, largeEggs, large (“large”(“large” suggested because most suggested because most recipes are designed for recipes are designed for use with this size)

use with this size)



 Fish such asFish such as

salmon, canned tuna, salmon, canned tuna,

or frozen fillets of or frozen fillets of other varieties other varieties



 Nuts (Nuts (almonds, walnut,almonds, walnut, etc.)

etc.)



 Peanut butter/otherPeanut butter/other

nut butters

nut butters (look for(look for “natural” varieties) “natural” varieties)



 Pork Loin chops,Pork Loin chops,

boneless boneless



 Turk Turkey cey cutletutletss

Grains

(Consider whole grain varieties (Consider whole grain varieties whenever possible)

whenever possible)



 Breads and tortillasBreads and tortillas 

 Hot and cold cerealsHot and cold cereals 

 Pancake, cornbread,Pancake, cornbread,

and biscuit mixes and biscuit mixes

  RiceRice   CrackersCrackers   OatmealOatmeal   PastaPasta   FlourFlour

Oils



 Extra Virgin oil forExtra Virgin oil for

dressing, dipping and dressing, dipping and drizzling

drizzling



 Mayonnaise-type saladMayonnaise-type salad

dressing (

dressing (look for lightlook for light and low fat varieties) and low fat varieties)



 Other oils for Other oils for cooking:cooking:

canola, corn, canola, corn, cottonsee

cottonseed, d, safflower,safflower, soybean, sunflower soybean, sunflower



 SoftSoft (tub or squeeze)(tub or squeeze)

margarine without margarine without trans fat

trans fat



 Cooking sprayCooking spray

Seasonings/Sauce



 Black PepperBlack Pepper

(5)

BASIC CUPBOARD, REFRIDGERATOR, AND FREEER

PRODUCTS TO PREPARE HEALTHY MEALS

Keeping a variety of these basic food stacked in your pantry will

allow you to create quick, nutritious meals anytime without making

extra trips to the grocery store.



 Chicken/vegetable/beeChicken/vegetable/bee

f stock, low s

f stock, low sodiumodium



 Chili PowderChili Powder 

 Garlic, fresh or dryGarlic, fresh or dry



 Herb and spices suchHerb and spices such

as cinnamon, nutmeg, as cinnamon, nutmeg, basil, dill weed,

basil, dill weed, ginger,ginger, oregano, cilantro, oregano, cilantro, rosemary, thyme, rosemary, thyme, cumin, coriander, cumin, coriander, cloves, saffron, cloves, saffron, allspice, etc. allspice, etc. 

 Mustard, Dijon-typeMustard, Dijon-type 

 VanillaVanilla



 VinegarsVinegars (consider(consider vinegar such as balsamic, vinegar such as balsamic, red wine, cider, white wine, red wine, cider, white wine, or rice-start with a small or rice-start with a small bottle and see which you bottle and see which you use the most; vinegar use the most; vinegar easily lasts at least a year) easily lasts at least a year)



 SalsaSalsa 

 Spaghetti SauceSpaghetti Sauce 

 Light soy sauce, oysterLight soy sauce, oyster

sauce, teriyaki sauce, sauce, teriyaki sauce, Worcestersh

Worcestershire ire saucesauce

Sweeteners



 Sugar, whiteSugar, white

granulated granulated



 Sugar, BrownSugar, Brown 

 HoneyHoney

(6)

Cooking Techniques

(7)

This

This gloglossary ssary of thof the moe most cost commommon coon cooking king metmethodhods will s will help help you you use tuse thehe cooking techniques described in many recipes.

cooking techniques described in many recipes.

Dry-Heat Techniques

Bake/Roast Bake/Roast

Definition: to cook in a closed environment (namely, an oven) using indirect Definition: to cook in a closed environment (namely, an oven) using indirect heat. Roasting is generally done at temperatures above 450° F; baking refers heat. Roasting is generally done at temperatures above 450° F; baking refers to cooking done at lower temperatures.

to cooking done at lower temperatures. Equipment: oven, oven-proof pans

Equipment: oven, oven-proof pans

Roasting is most often used for root vegetables, meats and poultry and baking Roasting is most often used for root vegetables, meats and poultry and baking is generally reserved for breads, pastries, cakes and cookies; it is also useful is generally reserved for breads, pastries, cakes and cookies; it is also useful for warming/re-heating foods.

for warming/re-heating foods.

Broil/Grill/Barbecue Broil/Grill/Barbecue

Definition: to cook food directly over/under hot coals, a

Definition: to cook food directly over/under hot coals, a fire, or sfire, or some otherome other heat source.

heat source.

Equipment: Charcoal/gas grill or open fire for grilled; oven for broiling and Equipment: Charcoal/gas grill or open fire for grilled; oven for broiling and metal spatula or tongs.

metal spatula or tongs.

Best used for thin cuts of meat and seafood that will cook thoroughly before Best used for thin cuts of meat and seafood that will cook thoroughly before burning; often the meats are marinated before cooking. Vegetables are also burning; often the meats are marinated before cooking. Vegetables are also tasty grilled or broiled.

tasty grilled or broiled.

Oil-Based Techniques

Fry/Deep-fry Fry/Deep-fry

Definition: to cook in a large amount of hot oil (enough to cover the food Definition: to cook in a large amount of hot oil (enough to cover the food

completely). The ideal frying temperature is between 350°F and 375° (too cool completely). The ideal frying temperature is between 350°F and 375° (too cool and the food will be soggy; too hot and it will burn).

and the food will be soggy; too hot and it will burn).

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

Frying is most often used for chicken and vegetables

Sauté Sauté

Definition: To cook in a small amount of hot oil (butter and olive oil are the Definition: To cook in a small amount of hot oil (butter and olive oil are the most commonly used fats) over direct heat.

most commonly used fats) over direct heat. Equipment:

Equipment: shallow, wide pan shallow, wide pan (skillet or sauté (skillet or sauté pan), stove, spatulapan), stove, spatula advantages

advantages

Chopped vegetables, thin pieces of meat or seafood are often sautéed Chopped vegetables, thin pieces of meat or seafood are often sautéed

Stir-fry Stir-fry

definition: a Chinese method of cooking, similar to

definition: a Chinese method of cooking, similar to sautéing. Small, bite-sizedsautéing. Small, bite-sized pieces of food are stirred rapidly and quickly cooked over a very high heat in a pieces of food are stirred rapidly and quickly cooked over a very high heat in a small amount of oil (generally vegetable or peanut).

small amount of oil (generally vegetable or peanut).

Equipment: wok, a large, deep, (traditionally) round-bottomed cooking vessel Equipment: wok, a large, deep, (traditionally) round-bottomed cooking vessel with a domed cover, stove, metal spatula.

with a domed cover, stove, metal spatula.

Chopped vegetables, thin pieces of meat or seafood are often Chopped vegetables, thin pieces of meat or seafood are often

(8)

W

W ater

ater-ba

-based

sed tech

techniqu

niques

es

Blanch/parboil Blanch/parboil

Definition: to drop food into boiling water and cook very briefly (not quite all Definition: to drop food into boiling water and cook very briefly (not quite all the way through).

the way through). Equipment:

Equipment: large pot; large pot; stove, strainer or stove, strainer or slotted spoon.slotted spoon.

Blanching and parboiling are most often used for vegetables to retain their Blanching and parboiling are most often used for vegetables to retain their color and foods that will be cooked further with other ingredients can be color and foods that will be cooked further with other ingredients can be blanched to speed up cooking time.

blanched to speed up cooking time.

Braise Braise

Definition: to cook food in hot oil first,

Definition: to cook food in hot oil first, such that the exterior has begun tosuch that the exterior has begun to brown, before adding enough liquid to cover the food and cook it slowly over brown, before adding enough liquid to cover the food and cook it slowly over low heat (up to several hours).

low heat (up to several hours).

Equipment: a large heavy-bottomed pot, stove. Equipment: a large heavy-bottomed pot, stove.

Braising is used for meats cooked with vegetables such stews and goulashes Braising is used for meats cooked with vegetables such stews and goulashes

Simmer Simmer

Definition: to cook liquid at a temperature just below the rapid boiling point Definition: to cook liquid at a temperature just below the rapid boiling point (releasing very small bubbles to the surface).

(releasing very small bubbles to the surface). Equipment: any pot, stove.

Equipment: any pot, stove.

Sauces, soups, and stews are simmered to allow the flavors to develop further Sauces, soups, and stews are simmered to allow the flavors to develop further or the liquid to be reduced

or the liquid to be reduced

Steam Steam

Definition: to cook food over (but not immersed in) a small amount of Definition: to cook food over (but not immersed in) a small amount of boiling/simmering water in a tightly closed vessel.

boiling/simmering water in a tightly closed vessel.

Equipment: large pot or wok; steaming rack, collapsible metal steaming Equipment: large pot or wok; steaming rack, collapsible metal steaming basket, or bamboo steaming basket; stove

basket, or bamboo steaming basket; stove

Steaming is used most often used for vegetables and poultry Steaming is used most often used for vegetables and poultry

Stew Stew

Definition: similar to braising with the elimination of the initial browning step; Definition: similar to braising with the elimination of the initial browning step; food is barely covered in liquid and then simmered over a low heat for a long food is barely covered in liquid and then simmered over a low heat for a long period of time (can be several hours).

period of time (can be several hours).

Equipment: heavy-duty pot with a lid; stove. Equipment: heavy-duty pot with a lid; stove.

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

(9)

Creating Flavors

(10)

(11)

MARINADES MARINADES

Marinating is an easy way to Marinating is an easy way to season grilled foods and keeps season grilled foods and keeps meat and fish moist and tender. meat and fish moist and tender. Acid-based marinades both

Acid-based marinades both tenderize and flavor many tenderize and flavor many

different types of foods, not just different types of foods, not just meats and seafood. Acids such meats and seafood. Acids such as citrus juices,

as citrus juices, pineapplepineapple,, yogurt, buttermilk, and wine yogurt, buttermilk, and wine tenderize by breaking down the tenderize by breaking down the proteins in the foods.

proteins in the foods.

Dry marinades or rubs are used Dry marinades or rubs are used to enhance flavor as opposed to to enhance flavor as opposed to tenderize, although some may tenderize, although some may have some beneficial

have some beneficial

tenderizing side effects. This tenderizing side effects. This type is usually a mixture of type is usually a mixture of herbs and spices, sometimes herbs and spices, sometimes mixed with oil, which is rubbed mixed with oil, which is rubbed into the meat, poultry and

into the meat, poultry and

seafood. Those recipes using dry seafood. Those recipes using dry rubs usually specify a

rubs usually specify a grill, pan-fry or broil grill, pan-fry or broil cooking methocooking method.d.

Marinade Recipes Marinade Recipes

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

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

of meat, poultry, or fish.

Tangy Tangy

1/2 cup olive oil 1/2 cup olive oil

1/4 cup grainy mustard 1/4 cup grainy mustard

2 tablespoons Worcestershire sauce 2 tablespoons Worcestershire sauce 2 tablespoons red-wine vinegar

2 tablespoons red-wine vinegar 2 teaspoons dried thyme

2 teaspoons dried thyme

Use this to marinate lamb chops; grill over medium heat until seared outside, pink Use this to marinate lamb chops; grill over medium heat until seared outside, pink inside. Let stand, covered, 5

inside. Let stand, covered, 5 minutes.minutes.

Deviled Deviled

1/2 cup olive oil 1/2 cup olive oil

2 tablespoons fresh lemon juice 2 tablespoons fresh lemon juice 2 tablespoons Dijon mustard 2 tablespoons Dijon mustard

1 teaspoon red or green Tabasco sauce 1 teaspoon red or green Tabasco sauce 1/2 teaspoon crushed red pepper

1/2 teaspoon crushed red pepper

Tips for Using Marinades Tips for Using Marinades The Right Container

The Right Container

A shallow, nonreactive dish allows marinade to A shallow, nonreactive dish allows marinade to coat food evenly and is easy to transport to coat food evenly and is easy to transport to the grill.

the grill. You cYou can also an also use a use a large resealablelarge resealable plastic bag; if

plastic bag; if marinatimarinating meat in theng meat in the

refrigerator, rest the bag on a plate in case of refrigerator, rest the bag on a plate in case of leaks.

leaks.

How Long Do You Marinate? How Long Do You Marinate?

Marinate meat and poultry for at least 30 Marinate meat and poultry for at least 30 minutes at room temperature; if marinating minutes at room temperature; if marinating longer, refrigerate, turning meat

longer, refrigerate, turning meat occasionally.occasionally. Let the meat come to room temperature

Let the meat come to room temperature before grilling. Seafood should be marinated before grilling. Seafood should be marinated for only 15 to 30 minutes; any longer, and the for only 15 to 30 minutes; any longer, and the acid in the marinade will begin to "cook" the acid in the marinade will begin to "cook" the fish.

fish.

Safety Note Safety Note

Because it's not safe to consume marinades Because it's not safe to consume marinades

(12)

This

This spicy spicy marimarinade nade migmight oht overwverwhelm helm delicdelicate fiate fish bsh but is aut is approppropriapriate fote for just r just aboaboutut everything else.

everything else.

Japan Japaneseese

1/2 cup canola oil 1/2 cup canola oil

1/4 cup rice-wine vinegar 1/4 cup rice-wine vinegar 3 tablespoons soy sauce 3 tablespoons soy sauce

3 tablespoons chopped fresh ginger or 1 teaspoon ground ginger 3 tablespoons chopped fresh ginger or 1 teaspoon ground ginger 2 tablespoons sugar

2 tablespoons sugar

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

place of the vinegar and sugar, try mirin, Japanese cooking wine.

Buttermilk Buttermilk

1/2 cup buttermilk 1/2 cup buttermilk

2 tablespoons chopped fresh dill 2 tablespoons chopped fresh dill 2 tablespoons fresh lemon juice 2 tablespoons fresh lemon juice 1 tablespoon grated lemon zest 1 tablespoon grated lemon zest

2 tablespoons chopped garlic (3 cloves) 2 tablespoons chopped garlic (3 cloves) Instead of dill, try

Instead of dill, try finely choppefinely chopped chives. Or substitute limes for d chives. Or substitute limes for the lemons. Use withthe lemons. Use with chicken, fish, or

chicken, fish, or other seafood.other seafood.

Indian Indian

1/2 cup plain whole-milk yogurt 1/2 cup plain whole-milk yogurt 2 tablespoons canola oil

2 tablespoons canola oil 1 teaspoon ground cumin 1 teaspoon ground cumin 1 teaspoon ground turmeric 1 teaspoon ground turmeric 1/2 teaspoon ground coriander 1/2 teaspoon ground coriander The

The yogyogurt hurt helps elps keekeep chip chickecken espn especiaecially mlly moist; aoist; add cdd chophopped ped fresh fresh cilancilantro atro andnd ginger for a deeper flavor.

ginger for a deeper flavor.

Caribbean Jerk Marinade Caribbean Jerk Marinade

3 scotch bonnet chiles, stems and seeds removed 3 scotch bonnet chiles, stems and seeds removed 2 tablespoons chopped green onions

2 tablespoons chopped green onions 3 teaspoons allspice 3 teaspoons allspice 1/2 teaspoon cinnamon 1/2 teaspoon cinnamon 1/2 teaspoon nutmeg 1/2 teaspoon nutmeg 1/4 teaspoon salt 1/4 teaspoon salt 2 tablespoons water 2 tablespoons water 1 tablespoon honey 1 tablespoon honey

4 teaspoons fresh lime juice 4 teaspoons fresh lime juice 1 teaspoon steak sauce 1 teaspoon steak sauce

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

(13)

pork cubes for kabobs. Let stand at room temperature for 15 minutes to marinate. pork cubes for kabobs. Let stand at room temperature for 15 minutes to marinate. Makes 1/3 cup, enough for 4 servings of meat

Makes 1/3 cup, enough for 4 servings of meat

SALSAS, DRESSINGS, AND SAUCES SALSAS, DRESSINGS, AND SAUCES

Salsas, dressings, and sauces are s

Salsas, dressings, and sauces are simple way to give fimple way to give food flavor. Becoming familiarood flavor. Becoming familiar with these versatile toppings will help you create quick flavorful meals with what with these versatile toppings will help you create quick flavorful meals with what you’ve got on hand in your pantry and refrigerator.

you’ve got on hand in your pantry and refrigerator.

Salsas Salsas

Salsa Fresca Salsa Fresca

6 medium tomatoes, seeded and finely diced 6 medium tomatoes, seeded and finely diced 1 red onion, finely chopped

1 red onion, finely chopped 2 garlic cloves,

2 garlic cloves, crushedcrushed

1 fresh green chile, seeded and finely chopped 1 fresh green chile, seeded and finely chopped 1 tablespoon fresh lime juice

1 tablespoon fresh lime juice 2 tablespoons olive oil

2 tablespoons olive oil 2

2 tablespoons tablespoons finely finely chopped chopped cilantrocilantro salt, black pepper

salt, black pepper Combine tom

Combine tomatoes, onion, garlic, chile, atoes, onion, garlic, chile, lime juice, oil lime juice, oil and cilantro. Add salt andand cilantro. Add salt and pepper to taste. Cover and let stand for 30 minutes at room temperature to allow pepper to taste. Cover and let stand for 30 minutes at room temperature to allow flavors to blend. Serve chilled or at room temperature.

flavors to blend. Serve chilled or at room temperature.

Black Bean Salsa Black Bean Salsa

1 Can Tomatoes with Green Chilies 1 Can Tomatoes with Green Chilies 1 Onion, chopped 1 Onion, chopped 1/2 Cup Cilantro 1/2 Cup Cilantro 1 Fresh Lime 1 Fresh Lime 1 Tsp Chopped Garlic 1 Tsp Chopped Garlic 1 Can

1 Can Black BeansBlack Beans

Mix all together & refrigerate until cold. serve with tortilla chips. Mix all together & refrigerate until cold. serve with tortilla chips.

Roasted Super Sweet Corn Salsa Roasted Super Sweet Corn Salsa

2 cups roasted frozen corn 2 cups roasted frozen corn 2 tablespoons olive oil, divided 2 tablespoons olive oil, divided

1 can (16 ounces) black beans, drained and rinsed 1 can (16 ounces) black beans, drained and rinsed 1 cup chopped sweet red bell pepper

1 cup chopped sweet red bell pepper 2 tablespoons chopped fresh cilantro 2 tablespoons chopped fresh cilantro 3 tablespoons fresh lemon juice

3 tablespoons fresh lemon juice 1/2 to 1 teaspoon hot pepper sauce 1/2 to 1 teaspoon hot pepper sauce 1/2 teaspoon salt

1/2 teaspoon salt

In a large bowl, combine corn kernels, black beans, bell pepper, cilantro, lemon In a large bowl, combine corn kernels, black beans, bell pepper, cilantro, lemon juice

juice, hot , hot peppepper sper sauceauce, salt , salt and and the rthe remaemaininining 1 tg 1 tableablespoospoon oiln oil. Ser. Serve chve chilled illed or aor att room temperature with grilled meat or fish, if desired.

(14)

Apple Salsa Apple Salsa

2 Granny Smith apples, peeled, cored and finely chopped 2 Granny Smith apples, peeled, cored and finely chopped 1 can (4 ounces) chopped green chilies

1 can (4 ounces) chopped green chilies ¼ cup lemon juice

¼ cup lemon juice

3 tablespoons finely chopped fresh

3 tablespoons finely chopped fresh cilantrocilantro 1 clove

1 clove garlicgarlic, minced, minced

1 teaspoon dried oregano leaves, crushed 1 teaspoon dried oregano leaves, crushed ½ teaspoon salt

½ teaspoon salt

Combine all ingredients and mix well. Combine all ingredients and mix well.

Mango Salsa Mango Salsa

1

1 mangomango, peeled and diced, peeled and diced 1/2 cup peeled, diced

1/2 cup peeled, diced cucumbercucumber

1 tablespoon finely chopped jalapeno 1 tablespoon finely chopped jalapeno 1/3 cup diced red

1/3 cup diced red oniononion 1 tablespoon

1 tablespoon limelime juicejuice 1/3 cup roughly chopped

1/3 cup roughly chopped cilantrocilantro leavesleaves Salt and pepper

Salt and pepper

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

and mix well. Season with salt and pepper, to taste.

Dressings Dressings

Basic Vinaigrette Basic Vinaigrette

¼ cup white-wine vinegar ¼ cup white-wine vinegar 1 tablespoon Dijon mustard 1 tablespoon Dijon mustard ¼ teaspoon salt ¼ teaspoon salt 1/8 teaspoon pepper 1/8 teaspoon pepper Pinch of sugar Pinch of sugar

¾ cup extra-virgin olive oil ¾ cup extra-virgin olive oil

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

sugar. Slowly add extra-virgin olive oil, whisking until emulsified. Try

Try these these varivariatioations ons of the bf the basic asic vinavinaigreigrette:tte:

G

Gaarrlliicc BBaallssaammiicc LLeemmoonn Parmesan

Parmesan

A

Addd d 1 1 tteeaassppoooon n mmiinncceed d SSuubbssttiittuutte e bbaallsasammiic c vviinneeggaarr UUse se frfreessh h lelemmoonn juice

juice g

gaarrlliic c oor r ½ ½ cclloovve e ccrruusshheedd ffoor r wwhhiitte e wwiinne e vviinneeggaarr iinnsstteeaad d oof f vinegar; add

vinegar; add

¼ cup grated Parmesan ¼ cup grated Parmesan

S

Sccaalllliioonn HHeerrbb BlluB uee CChheeeessee

A

Addd d 3 3 cchhooppppeed d wwhhoollee AAddd d 2 2 ttaabblleessppoooonns s cchhooppppeedd AAddd d ½ ½ ccuupp crumbled blue

(15)

S

Sccaalllliioon n ((aabboouut t ¼ ¼ ccuupp)) ffrreessh h hheerrbbss, , ssuucch h aas s tthhyymmee, , cchheeeessee,, such as Roquefort such as Roquefort parsley, or tarragon parsley, or tarragon Sauces Sauces Tomato Sauce Tomato Sauce 1

1//4 4 ccuup p oolliivve e ooiil l 1 1 ssmmaalll l oonniioonn, , cchhooppppeedd 4 ga

4 garlirlic clc clovoves, pes, peeeeled aled and cnd crusrushed hed (I us(I use abe abouout 8 clt 8 clovoves) es) 2 282 28-ou-ouncnce cae cans Dns Diceicedd tomatoes

tomatoes 1

1 ssmmaalll l ccaan n ttoommaatto o ppaassttee SaSallt t aannd d ppeeppppeer r tto o ttaassttee Fresh herbs/dried herbs to taste (oregano, basil, parsley,

Fresh herbs/dried herbs to taste (oregano, basil, parsley, crushed red pepper, cumin,crushed red pepper, cumin, or chili powder) for added flavor

or chili powder) for added flavor You

You may may also also like like to trto try addy adding ing thesthese exte extras foras for addr added fled flavoavor and r and varivariety tety to theo the sauce: mushroom

sauce: mushrooms, s, peppers, eggplant, capers, olives.peppers, eggplant, capers, olives.

Pesto Combinations Pesto Combinations

The

The basic basic equequationation::

Fresh Fresh

Herbs/Greens Herbs/Greens

+

+ NutsNuts ++ CheeseCheese ++ GGaarrlliicc OOlliivve Oe Oiill

B

Baassiill PPiinne e NNuuttss PPaarrmmeessaann S

Sppiinnaacchh WWaallnnuuttss RRoommaannoo K

Kaallee AAllmmoonnddss PePeccoorriinno o SSaarrddoo P Paarrsslleeyy PPeeccaann Arugula Arugula Garlic Scapes Garlic Scapes Cilantro Cilantro Sage Sage

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

ingredients in a blender and combine.

Dark Stir-Fry Sauce Dark Stir-Fry Sauce

Basic equation

Basic equation:: (1 tbsp. soy sauce) + (1 (1 tbsp. soy sauce) + (1 tbsp. wine) + (1 tsp. cornstarch) + (1tbsp. wine) + (1 tsp. cornstarch) + (1 tsp. water)

tsp. water)

Combine all ingredients in a bowl and stir well; pour mixture into pan/wok during Combine all ingredients in a bowl and stir well; pour mixture into pan/wok during final minute or two of

final minute or two of cooking stir-fry ingredients.cooking stir-fry ingredients.

Add variety by adding one of the following to the basic sauce equation: Add variety by adding one of the following to the basic sauce equation:

½ tsp. sesame oil ½ tsp. sesame oil 1 tsp. mild vinegar 1 tsp. mild vinegar 1 tsp. sugar 1 tsp. sugar

1 tbsp. chili bean paste 1 tbsp. chili bean paste

Light Stir-Fry Sauce Light Stir-Fry Sauce

Basic equation:(½ c. stock -- chicken, fish, or

Basic equation:(½ c. stock -- chicken, fish, or veggie) + (1 tbsp. cornstarch) + (1veggie) + (1 tbsp. cornstarch) + (1 tbsp. water)

tbsp. water)

Combine all ingredients in a bowl and stir well; pour mixture into pan/wok during Combine all ingredients in a bowl and stir well; pour mixture into pan/wok during

(16)

final minute or two of

final minute or two of cooking stir-fry ingredientscooking stir-fry ingredients

Add variety by adding one of the following to the basic sauce equation: Add variety by adding one of the following to the basic sauce equation:

1 tbsp.

1 tbsp. white wine/sherry)white wine/sherry) ½ tsp. sesame oil

½ tsp. sesame oil

Ground white pepper to taste Ground white pepper to taste

SODIUM –FREE FLAVORING SODIUM –FREE FLAVORING

Most people consume more sodium than recommended. A high-sodium diet can lead Most people consume more sodium than recommended. A high-sodium diet can lead to an increase in blood pressure and put you at higher risk for heart disease and to an increase in blood pressure and put you at higher risk for heart disease and stroke. Use these flavor pairings to make great tasting dishes without added salt: stroke. Use these flavor pairings to make great tasting dishes without added salt: Beef Beef Basil Basil Bay leaf Bay leaf Caraway Caraway Curry Curry Dill Dill Dry mustard Dry mustard Garlic Garlic Grape jelly Grape jelly Green pepper Green pepper Mace Mace Marjoram Marjoram Mushrooms Mushrooms (fresh) (fresh) Nutme Nutmegg Onion or Onion or onion onion powde powder r Parsley Parsley Pepper Pepper Rosemary Rosemary Sage Sage Fish Fish Basil Basil Bay leaf Bay leaf Chervil Chervil Curry Curry Dill Dill Dry mustard Dry mustard Green pepper Green pepper Lemon juice Lemon juice Marjoram Marjoram Mushrooms Mushrooms (fresh) (fresh) Paprika Paprika Pepper Pepper Tarragon Tarragon Tomato Tomato Turmeric Turmeric Lamb Lamb Cloves Cloves Curry Curry Dill Dill Garlic or garlic Garlic or garlic powde powder r Mace Mace Mint Mint Mint jelly Mint jelly Onion Onion Oregano Oregano Parsley Parsley Pineapple Pineapple Rosemary Rosemary Tarragon Tarragon Thyme Thyme Eggs Eggs Chervil Chervil Curry Curry Dill Dill Dry mustard Dry mustard Garlic or garlic Garlic or garlic powde powder r Green pepper Green pepper Jelly Jelly Mushrooms Mushrooms (fresh) (fresh) Nutme Nutmegg Onion powder Onion powder Paprika Paprika Parsley Parsley Rosemary Rosemary Tarragon Tarragon Tomato Tomato Chicken Chicken Basil Basil Cloves Cloves Cranberries Cranberries Mace Mace Mushrooms Mushrooms (fresh) (fresh) Nutme Nutmegg Oregano Oregano Paprika Paprika Parsley Parsley Pineapple Pineapple Sage Sage Saffron Saffron Savory Savory Tarragon Tarragon Thyme Thyme Turmeric Turmeric Tarragon Tarragon Thyme Thyme Tomato Tomato Pork Pork Applesauce Applesauce Basil Basil Caraway Caraway Chives Chives Cloves Cloves Garlic or Garlic or garlic powder garlic powder Onion or Onion or onion powder onion powder Rosemary Rosemary Veal Veal Apricots Apricots Basil Basil Bay leaf Bay leaf Currant jelly Currant jelly Curry Curry Ginger Ginger Marjoram Marjoram Mushrooms Mushrooms (fresh) (fresh) Oregano Oregano Vegetables Vegetables Basil Basil Dill Dill Garlic Garlic Ginger Ginger Lemon juice Lemon juice Mace Mace Marjoram Marjoram Nutme Nutmegg Onion Onion Tarragon Tarragon Desserts Desserts Allspice Allspice Anise Anise Cinnamon Cinnamon Cloves Cloves Ginger Ginger Mace Mace Nutme Nutmegg Vanilla extract Vanilla extract Other extracts Other extracts

(17)

T

Thhyymmee PPaapprriikkaa TToommaattoo Vinegar Vinegar

(18)

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

Save-A- Lot Recipes

(19)

(20)

Oatmeal Bake Oatmeal Bake Serves 6 Serves 6

Breakfast

(21)

3 cups quick oats 3 cups quick oats

1/2 cup packed brown sugar 1/2 cup packed brown sugar 2 tsp. baking powder 2 tsp. baking powder 1/2 tsp. salt 1/2 tsp. salt 2 egg whites 2 egg whites 1 egg 1 egg

1-1/4 cups fat-free milk 1-1/4 cups fat-free milk 1/4 cup canola oil

1/4 cup canola oil 1 tsp. vanilla extract 1 tsp. vanilla extract

1 can (15 ounces) sliced peaches in juice, drained and chopped 1 can (15 ounces) sliced peaches in juice, drained and chopped 1 cup fresh or frozen strawberries

1 cup fresh or frozen strawberries

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

blended. Let stand for 5 minutes. Stir in peaches and blueberries.

Transfer to a 11x7-inch baking dish coated with cooking spray. Sprinkle with Transfer to a 11x7-inch baking dish coated with cooking spray. Sprinkle with walnuts. Bake, uncovered

walnuts. Bake, uncovered, at , at 350° for 35-40 minutes or until 350° for 35-40 minutes or until top is top is lightlylightly browned and a thermometer reads 160°. Serve with additional milk if desired. browned and a thermometer reads 160°. Serve with additional milk if desired.

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

carbohydrate, 3 g fiber, Sodium - 263mg Banana French Toast

Banana French Toast Serves 2

Serves 2

2 medium bananas 2 medium bananas 2/3 cup soy or low fat 2/3 cup soy or low fat milkmilk 1/4 tsp. powdered cinnamon 1/4 tsp. powdered cinnamon 4 slices Whole wheat bread 4 slices Whole wheat bread

Place bananas, milk and cinnamon in blender and blend until smooth. Pour Place bananas, milk and cinnamon in blender and blend until smooth. Pour onto shallow dish; soak bread slices 1 minute on each side. Transfer to onto shallow dish; soak bread slices 1 minute on each side. Transfer to

nonstick or oiled skillet and cook until lightly browned, about 3 minutes. Flip nonstick or oiled skillet and cook until lightly browned, about 3 minutes. Flip and repeat.

and repeat.

Nutrition information: Per Serving - 300 calories, 3g fat, 10g protein, 65g Nutrition information: Per Serving - 300 calories, 3g fat, 10g protein, 65g carbohydrate, 6g fiber carbohydrate, 6g fiber Breakfast Burrito Breakfast Burrito Serves 1 Serves 1 1/2 Tbsp. vegetable oil 1/2 Tbsp. vegetable oil

(22)

1 egg, beaten 1 egg, beaten 1/4 cup salsa 1/4 cup salsa

1/4 cup chopped green pepper 1/4 cup chopped green pepper 1 wheat flour tortilla

1 wheat flour tortilla

1/4 cup low-fat shredded cheese (part-skim mozzarella) 1/4 cup low-fat shredded cheese (part-skim mozzarella) In a m

In a medium skillet, heat oil over medium skillet, heat oil over medium heat. edium heat. Once oil is heated, add Once oil is heated, add beatenbeaten eggs and scramble until no longer runny. Place scrambled eggs in the middle eggs and scramble until no longer runny. Place scrambled eggs in the middle of the tortilla.

of the tortilla. Top with cheTop with cheese, salsa, and pepese, salsa, and pepper. Roll tortilla, and eper. Roll tortilla, and enjoy.njoy. Nutrition informatio

Nutrition information: Per Burrito - n: Per Burrito - 340 calories, 19g fat, 340 calories, 19g fat, 19g protein, 32g19g protein, 32g carbohyd

carbohydrate, 3g rate, 3g fiber,fiber, Breakfast Strata

Breakfast Strata Serves 6

Serves 6

1 small loaf Italian bread cut into 1" cubes 1 small loaf Italian bread cut into 1" cubes 1/2 lb. turkey bacon, cut into 1” peices 1/2 lb. turkey bacon, cut into 1” peices

2 cups low fat shredded cheese (part-skim mozzarella) 2 cups low fat shredded cheese (part-skim mozzarella) 1/2 cup sliced green onion

1/2 cup sliced green onion 6 egg whites

6 egg whites 5 cups skim milk 5 cups skim milk 1/2 tsp salt

1/2 tsp salt

In a non-stick baking pan, layer in bread cubes, sausage or bacon, 1½ cups of In a non-stick baking pan, layer in bread cubes, sausage or bacon, 1½ cups of the shredded cheese, and green onions.

the shredded cheese, and green onions.

In a small bowl lightly beat eggs. Stir in milk, salt, pepper, and nutmeg. Pour In a small bowl lightly beat eggs. Stir in milk, salt, pepper, and nutmeg. Pour over bread, trying to wet every piece. Sprinkle with remaining shredded over bread, trying to wet every piece. Sprinkle with remaining shredded cheese. Cover and refrigerate over night.

cheese. Cover and refrigerate over night.

Preheat oven to 375° F. Bake 45-50 minutes until puffed and golden brown. Preheat oven to 375° F. Bake 45-50 minutes until puffed and golden brown. Serve immediately.

Serve immediately.

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

carbohydrate, 2g fiber

Corn Meal Pancakes Corn Meal Pancakes

Makes 12 large pancakes Makes 12 large pancakes

(23)

11/2 cup all-purpose flour 11/2 cup all-purpose flour 1 cup cornmeal

1 cup cornmeal 1

1 4 c⁄⁄4 cup up gragranunulatlated ed sugsugarar 1 teaspoon baking soda 1 teaspoon baking soda 1 teaspoon baking powder 1 teaspoon baking powder 2 eggs

2 eggs 11

11 2 c⁄⁄2 cupups ls lowow-fa-fat ot or far fat-frt-free ee milmilkk 1 cup butternut squash purée 1 cup butternut squash purée 3 tbsp vegetable oil

3 tbsp vegetable oil 1 tsp vanilla

1 tsp vanilla

1 cup fresh or frozen fruit 1 cup fresh or frozen fruit

In a large bowl, combine all-purpose flour, cornmeal, sugar, baking soda and In a large bowl, combine all-purpose flour, cornmeal, sugar, baking soda and baking powder.

baking powder. In a med

In a medium bowium bowl, whisk eggl, whisk eggs, 11s, 11 2 cups o⁄⁄2 cups of the rmilk, squf the rmilk, squash puréeash purée, oil and, oil and vanilla. W

vanilla. Whisk into hisk into flour mflour mixture. If mixixture. If mixture appture appears too ears too thick, add thick, add up to up to 11 2⁄⁄2 cup (125 mL) buttermilk to thin.

cup (125 mL) buttermilk to thin.

Heat a griddle or large nonstick skillet over medium-high heat. Spray lightly Heat a griddle or large nonstick skillet over medium-high heat. Spray lightly with vege

with vegetable cootable cooking spray. Foking spray. For each par each pancake, poncake, pour 1ur 1 2 batter o⁄⁄2 batter onto griddlento griddle and cook until bubbly around the edges, about 3 minutes. Flip and cook until and cook until bubbly around the edges, about 3 minutes. Flip and cook until golden brown, about 3 minutes. Serve topped with fruit.

golden brown, about 3 minutes. Serve topped with fruit. Nutrition informatio

Nutrition information: Per pancake - n: Per pancake - 198 calories, 5.2g fat, 198 calories, 5.2g fat, 5.7g protein, 33g5.7g protein, 33g carbohydrate, 2.5 g fiber

carbohydrate, 2.5 g fiber

Smoothies Smoothies

Smoothies are a great way to pack vitamin and color into your day. They are Smoothies are a great way to pack vitamin and color into your day. They are nutritious refreshing and can be enjoyed anytime of the day. Try your own nutritious refreshing and can be enjoyed anytime of the day. Try your own unique combination of the ingredients below:

unique combination of the ingredients below:

F

Frruuiittss ++ GGrreeeennss (Optional (Optional ))

+

+ PPrrootetein in ++ JJuuicice e (O(Opptitioonnaal)l)

Strawberrie Strawberrie

ss SpSpiinnaacchh MilkNNoMilkonn--ffaat t oor r LLooww--ffaatt OrangeOrange M

Maannggoo KKaallee SSooy y MMiillkk PPiinneeaappppllee R

Raassppbbeerrrriieess LLooww--ffaat t FFrroozzeen n YYoogguurrtt MMaannggoo Blackberrie Blackberrie ss Low-fat vanilla or Low-fat vanilla or plain yogurt plain yogurt B

Blluueebbeerrrriieess SSiillkkeen n TTooffuu Pineapple

Pineapple Bananas Bananas Add

(24)

Try these salad combinations: Try these salad combinations:

Soups and Salads

(25)

F FRRUUIIT T ++ VVEEGGEETTAABBLLEESS + + C CHHEEEESSE E ++ NNUUTTS S ++ EEXXTTRRAASS A

Appppllees s FFeettaa PPiinne e NNuuttss LLeemmoon n ZZeesstt Dried

Dried Apricots Apricots

G

Gooaat t CChheeeessee PPiissttaacchhiiooss FFrreessh h MMiinnt t oorr Basil Basil Dried Dried Cherries Cherries Shaved Shaved Radicchio Radicchio G

Goorrggoonnzzoollaa HHaazzeellnnuuttss CCrriissp p PPaanncceettttaa F

Fiiggs s CCaammbboozzoollaa WaWallnnuuttss OOrraanngge e ZZeesstt,, Walnut Oil, or Walnut Oil, or Prosciutto Prosciutto G

Grraappeeffrruuiitt AAvvooccaaddoo EEnngglliissh Sh Sttiillttoon Pn Peeccaannss N

Neeccttaarriinnees s MMaanncchheeggoo MaMaccaaddaammiia a NNuuttss FFrreessh h MMiinntt P Peeaarrss EEnnddiivvee SShhaavveedd Parmesan Parmesan Curls Curls W

Waallnnuuttss CCrruummbblleedd Bacon Bacon P

Perersisimmmmoons ns GoGoaat t CChheeeesese or Blue or Blue Cheese Cheese Pecans (Optional Pecans (Optional Caramelized) or Caramelized) or Toa

Toasted sted PumPumpkinpkin Seeds Seeds Cayenne Cayenne Pepper or Pepper or Freshly Grated Freshly Grated Nutmeg Nutmeg S

Strtraawwbeberrrrieies s PePepppeperr Flavored Flavored Boursin Boursin Cheese Cheese H

Haazzeellnnuuttss FFrreessh h BBaassiil l oorr Hazelnut Oil Hazelnut Oil Tomatoes or Tomatoes or Sun – dried Sun – dried Tom Tomatoeatoess Fresh Fresh Mozzarella Mozzarella (Boccocini) (Boccocini) P

Piinne e NNuuttss FFrreessh h BBaassiill

M Maannggoo RReed d aannd d YYeellllooww Pepper Pepper Cashews (Optional Cashews (Optional Candied) Candied) Sweet Sweet Coconut, Coconut, Scallion, Red Scallion, Red Onion, Onion, Orange Orange Segments, Segments, Dried Dried Cherries Cherries S Sppiinnaacchh SSmmookkeedd Gouda Gouda A

Allmmoonnd d SSlliicceess RReed d OOnniioonn

Zucchini , Zucchini , Tom

Tomatoato

F

Feetta a PPaarrsslleeyy, , MMiinntt,, Red Onion, Red Onion, Lemon Zest Lemon Zest Mango, Mango, Pineapple

Pineapple Avocado, Corn,Avocado, Corn,Red PepperRed Pepper Red Onion,Red Onion,ScallionsScallions G

Grreeeen n BBeeaannss BBlluue e CChheeeessee PPeeccaannss RReed d OOnniioonnss Gr

Greeeen n AApppplele FeFennnenel l , , CCararrorot t RReed d OOnnioionn,, Crushed Crushed Ginger Ginger

(26)

Carrot Ginger Soup Carrot Ginger Soup

Serves 4 Serves 4

2 teaspoons canola oil 2 teaspoons canola oil 1 medium onion, chopped 1 medium onion, chopped

3 tablespoons finely chopped fresh ginger root 3 tablespoons finely chopped fresh ginger root 3 cups carrots, chopped

3 cups carrots, chopped

1 medium potato, peeled and chopped 1 medium potato, peeled and chopped 8 cups vegetable stock

8 cups vegetable stock Salt to taste

Salt to taste

Heat the canola oil in a large pot, add the onion and ginger, and sauté, Heat the canola oil in a large pot, add the onion and ginger, and sauté, stirring, just until the onion is translucent. Add the carrots, potato and stirring, just until the onion is translucent. Add the carrots, potato and

vegetable stock. Bring to a boil, cover, reduce heat and boil gently until the vegetable stock. Bring to a boil, cover, reduce heat and boil gently until the vegetables are tender, about

vegetables are tender, about 30-45 minutes. 30-45 minutes. Purée the Purée the soup in soup in batches in abatches in a blender or

blender or food processor. food processor. Add salt to Add salt to taste and taste and flavor nutmeg.flavor nutmeg.

Nutrition Informatio

Nutrition Information: Per serving- 140 calories, n: Per serving- 140 calories, 1.5g fat, 25g 1.5g fat, 25g carbohycarbohydrate, 5gdrate, 5g fiber

fiber

Butternut Squash Soup Butternut Squash Soup

Serves 6 Serves 6

2 tablespoons butter 2 tablespoons butter 1 small onion, chopped 1 small onion, chopped 1 stalk celery, chopped 1 stalk celery, chopped 1 medium carrot, chopped 1 medium carrot, chopped 2 medium potatoes, cubed 2 medium potatoes, cubed

1 medium butternut squash - peeled, seeded, and cubed 1 medium butternut squash - peeled, seeded, and cubed 1 (32 fluid ounce) container chicken stock

1 (32 fluid ounce) container chicken stock salt and freshly ground black pepper to taste salt and freshly ground black pepper to taste

Melt the butter in a large pot, and cook the onion, celery, carrot, potatoes, and Melt the butter in a large pot, and cook the onion, celery, carrot, potatoes, and squash 5 minutes, or until lightly browned. Pour in enough of the chicken stock squash 5 minutes, or until lightly browned. Pour in enough of the chicken stock to cover vegetables. Bring to a boil. Reduce heat to low, cover pot, and

to cover vegetables. Bring to a boil. Reduce heat to low, cover pot, and simmer 40 minutes, or until all vegetables are tender.

simmer 40 minutes, or until all vegetables are tender. Tran

Transfer tsfer the sohe soup to up to a blea blendender, and r, and blenblend und until smtil smooooth. Reth. Return turn to pto pot, anot, and mid mixx in any remaining stock to attain desired consistency. Season with salt

in any remaining stock to attain desired consistency. Season with salt andand pepper.

(27)

Sweet Potato,

Sweet Potato, Carrot, Apple, and Carrot, Apple, and Split Pea Split Pea SoupSoup 1/4 olive oil

1/4 olive oil

2 large sweet potatoes, peeled and chopped 2 large sweet potatoes, peeled and chopped 3 large carrots, peeled and chopped

3 large carrots, peeled and chopped 1 apple, peeled, cored and chopped 1 apple, peeled, cored and chopped 1 onion, chopped

1 onion, chopped 1/2 cup split peas 1/2 cup split peas

1/2 teaspoon minced fresh ginger 1/2 teaspoon minced fresh ginger 1/2 teaspoon ground black pepper 1/2 teaspoon ground black pepper 1 teaspoon salt

1 teaspoon salt

1/2 teaspoon ground cumin 1/2 teaspoon ground cumin 1/2 teaspoon chili powder 1/2 teaspoon chili powder 1/2 teaspoon paprika 1/2 teaspoon paprika

4 cups vegetable or chicken stock broth 4 cups vegetable or chicken stock broth Plain yogurt

Plain yogurt

Heat olive oil in heavy bottomed pot over medium-high heat. Place the Heat olive oil in heavy bottomed pot over medium-high heat. Place the

chopped sweet potatoes, carrots, apple, and onion in the pot. Cook until the chopped sweet potatoes, carrots, apple, and onion in the pot. Cook until the onions are translucent, about 10 minutes.

onions are translucent, about 10 minutes. Stir the lentils,

Stir the lentils, ginger, ground black peppeginger, ground black pepper, salt, r, salt, cumin, chili powder, paprika,cumin, chili powder, paprika, and vegetable or chicken stock into the pot with the apple and vegetable

and vegetable or chicken stock into the pot with the apple and vegetable mixture. Bring the soup to a boil over high heat, then reduce the heat to mixture. Bring the soup to a boil over high heat, then reduce the heat to

medium-low, cover, and simmer until the lentils and vegetables are soft, about medium-low, cover, and simmer until the lentils and vegetables are soft, about 30 minutes.

30 minutes.

Purée the soup in batches in a blender or food processor. Return the pureed Purée the soup in batches in a blender or food processor. Return the pureed soup to the cooking pot. Bring back to a simmer over medium-high heat, about soup to the cooking pot. Bring back to a simmer over medium-high heat, about 10 minutes. Add water as needed to thin the soup to your preferred

10 minutes. Add water as needed to thin the soup to your preferred consistency. Serve with yogurt for garnish.

(28)

(29)

Side Dishes

(30)

New Orleans Red Beans New Orleans Red Beans

Serves 8 Serves 8

1 lb. dry red beans 1 lb. dry red beans 2 quarts water 2 quarts water

1 1/2 cups chopped onion 1 1/2 cups chopped onion 1 cup chopped celery 1 cup chopped celery 4 bay leaves

4 bay leaves

1 cup chopped sweet green pepper 1 cup chopped sweet green pepper 3 Tbsp. chopped garlic

3 Tbsp. chopped garlic 3 Tbsp. chopped parsley 3 Tbsp. chopped parsley 2 tsp.

2 tsp. dried thyme, crusheddried thyme, crushed 1 tsp. salt

1 tsp. salt

1 tsp. black pepper 1 tsp. black pepper

Pick through beans to remove bad beans; rinse thoroughly. In a 5-quart pot, Pick through beans to remove bad beans; rinse thoroughly. In a 5-quart pot, combine beans, water, onion, celery and bay leaves. Bring to boiling; reduce combine beans, water, onion, celery and bay leaves. Bring to boiling; reduce heat. Cover and cook over low heat for about 1½ hours or until beans are heat. Cover and cook over low heat for about 1½ hours or until beans are tender. Stir and mash beans against side of

tender. Stir and mash beans against side of pan.pan. Ad

Add d grgreeeen n pepepppperer, , gagarlrlicic, , paparsrsleley, y, ththymyme, e, sasalt lt anand d blblacack k pepepppperer. . CoCookok,, uncovered, over low heat until creamy, about 30 minutes. Remove bay leaves. uncovered, over low heat until creamy, about 30 minutes. Remove bay leaves. Serve over hot, cooked brown rice, if desired.

Serve over hot, cooked brown rice, if desired. Nu

Nutritritiotion n infinforormamatiotion: n: Per Per SeServirvingng- - 17175 5 calcalororiesies, , 1g 1g fatfat, , 1111g g proproteitein, n, 3333gg carbohydrate, 8g fiber

carbohydrate, 8g fiber

Green Beans with Tomatoes and Herbs Green Beans with Tomatoes and Herbs

Serves 2 Serves 2 1 tsp. olive oil 1 tsp. olive oil 2 garlic cloves 2 garlic cloves

1 small onion, minced 1 small onion, minced

1 large ripe tomato, diced or ½ can diced tomatoes 1 large ripe tomato, diced or ½ can diced tomatoes 1 tsp. minced fresh basil (1/2 tsp

1 tsp. minced fresh basil (1/2 tsp dried)dried) 1 tsp. fresh oregano

1 tsp. fresh oregano

3/4 lb. trimmed green beans (or 1 pkg. frozen) 3/4 lb. trimmed green beans (or 1 pkg. frozen) Salt and freshly ground pepper, to taste

Salt and freshly ground pepper, to taste

In nonstick skillet, heat oil over medium heat. Add garlic and onion and sauté In nonstick skillet, heat oil over medium heat. Add garlic and onion and sauté 5 minutes. Add tomato, basil and oregano. Cook 2 minutes. Add green beans. 5 minutes. Add tomato, basil and oregano. Cook 2 minutes. Add green beans. Cover and cook 6 minutes. Add salt and pepper, to taste.

Cover and cook 6 minutes. Add salt and pepper, to taste. Nu

Nutrtrititioion n ininfoformrmatatioion: n: PePer r SeServrvining g - - 80 80 cacaloloririeses, , 3g 3g fafat, t, 4g 4g prprototeiein, n, 1414gg carbohydrate, 6g fiber

(31)

Mac and Cheese Mac and Cheese

Serves 4 Serves 4

Nonstick cooking spray Nonstick cooking spray Salt

Salt

4 ounces whole wheat macaroni 4 ounces whole wheat macaroni 1/2 cup onion-garlic puree

1/2 cup onion-garlic puree 1/2 teaspoon dijon mustard 1/2 teaspoon dijon mustard Pinch cayenne pepper

Pinch cayenne pepper 1

1 cup cup shredded reduced-fat shredded reduced-fat cheddar cheddar cheesecheese 1/3 cup nonfat plain yogurt

1/3 cup nonfat plain yogurt

1/4 cup whole wheat bread crumbs 1/4 cup whole wheat bread crumbs 1/4 cup grated Parmesan

1/4 cup grated Parmesan

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

spray; set it aside.

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

package directions, drain.

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

melted. Remove from heat and whisk in yogurt.

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

crumbs over the top. Top with Parmesan.

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

minutes.

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

carbohydrate, 7g fat, 3g fiber

Carrot Raisin Salad Carrot Raisin Salad

Serves 2 Serves 2

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

1/3 cup golden raisins 1/3 cup plain yogurt 1/3 cup plain yogurt

2 tablespoons mayonnaise 2 tablespoons mayonnaise 1 teaspoon honey 1 teaspoon honey 1 dash cinnamon 1 dash cinnamon

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

(32)

Purple Cabbage Slaw Purple Cabbage Slaw Serves 6

Serves 6

3 carrots, grated 3 carrots, grated

½ head red cabbage, thinly sliced ½ head red cabbage, thinly sliced ½ onion, thinly sliced

½ onion, thinly sliced 6

6 green green onions, onions, choppedchopped

½ head napa or Chinese cabbage, thinly sliced ½ head napa or Chinese cabbage, thinly sliced 4 inches of fresh ginger , peeled and minces 4 inches of fresh ginger , peeled and minces

¼ cup olive oil ¼ cup olive oil

1 cup white vinegar 1 cup white vinegar 2 cloves minced garlic 2 cloves minced garlic

Pepper or hot sauce to taste Pepper or hot sauce to taste

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

and toss to coat. Refrigerate for 2 hours to allow vegetables to soak up dressing.

dressing.

Broccoli Bean Salad Broccoli Bean Salad

Serves 6 Serves 6

1 15-oz can cannellini beans, rinsed and drained 1 15-oz can cannellini beans, rinsed and drained 1 15-oz can red kidney beans, rinsed and drained 1 15-oz can red kidney beans, rinsed and drained 1 15-oz can garbanzo beans, rinsed and drained 1 15-oz can garbanzo beans, rinsed and drained

1 16-oz bag frozen cut green beans, steamed until tender 1 16-oz bag frozen cut green beans, steamed until tender 1 16-oz bag frozen broccoli, steamed until tender

1 16-oz bag frozen broccoli, steamed until tender 1/2 red onion, chopped fine

1/2 red onion, chopped fine

1 cup fresh, finely chopped cilantro 1 cup fresh, finely chopped cilantro 1/3 cup apple cider vinegar

1/3 cup apple cider vinegar 2 Tbsp. granulated sugar 2 Tbsp. granulated sugar 1/4 cup olive oil

1/4 cup olive oil

1/4 teaspoon black pepper 1/4 teaspoon black pepper

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

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

pepper. Add the dressing to the beans. Toss to coat.

Chill beans in the refrigerator for several hours, to allow the beans to soak up Chill beans in the refrigerator for several hours, to allow the beans to soak up the flavor of the dressing.

(33)

Orange Ginger Brown Rice Orange Ginger Brown Rice

Vegetable oil Vegetable oil

1 medium onion, diced 1 medium onion, diced 1 cup brown rice

1 cup brown rice

1 teaspoon orange zest 1 teaspoon orange zest

1 tablespoon finely chopped or fresh ginger 1 tablespoon finely chopped or fresh ginger 2 cups vegetable stock

2 cups vegetable stock

Salt and freshly ground black pepper Salt and freshly ground black pepper

Begin by sweating onions in oil in a medium sized pan until they are Begin by sweating onions in oil in a medium sized pan until they are

translucent. Add the rice and sauté for 1 minute. Add the orange zest and translucent. Add the rice and sauté for 1 minute. Add the orange zest and ginger and cook for 1 more minute. Add the stock and bring to a boil. Cover ginger and cook for 1 more minute. Add the stock and bring to a boil. Cover the pan with a lid and cook over low heat for 20 to 25 minutes or until rice is the pan with a lid and cook over low heat for 20 to 25 minutes or until rice is tender. Add salt and freshly ground black pepper, to taste.

(34)

Main Dishes

(35)

Veggie Pita Pizzas Veggie Pita Pizzas

Serve 4 Serve 4

4 whole wheat pita bread rounds 4 whole wheat pita bread rounds

1 cup prepared pasta sauce (with vegetables) 1 cup prepared pasta sauce (with vegetables) 1/2 cup red bell pepper, finely diced

1/2 cup red bell pepper, finely diced 1 small zucchini, finely diced

1 small zucchini, finely diced

1 small yellow summer squash, finely diced 1 small yellow summer squash, finely diced 4 sliced mushrooms 4 sliced mushrooms 1 tsp. dried oregano 1 tsp. dried oregano 1 tsp. dried basil 1 tsp. dried basil

1/2 cup shredded part-skim mozzarella cheese 1/2 cup shredded part-skim mozzarella cheese 4 tsp. grated Parmesan cheese

4 tsp. grated Parmesan cheese

Crushed red pepper flakes, to taste (optional) Crushed red pepper flakes, to taste (optional)

Preheat oven to 400 degrees. On oven rack or in toaster oven, toast pita bread Preheat oven to 400 degrees. On oven rack or in toaster oven, toast pita bread for 1 minute. Remove and allow to cool. Spread ¼ cup pasta sauce on each for 1 minute. Remove and allow to cool. Spread ¼ cup pasta sauce on each pita round. In medium bowl, combine red pepper, zucchini, yellow squash and pita round. In medium bowl, combine red pepper, zucchini, yellow squash and mushroo

mushrooms. Spoon evenly onto ms. Spoon evenly onto pita rounds. Sprinkle ¼ pita rounds. Sprinkle ¼ teaspoon oreganteaspoon oregano ando and ba

basisil l on on eaeach ch rorounund. d. DiDivivide de momozzzzararelella la amamonong g pipitatas. s. ToTop p eaeach ch wiwith th 22 teaspoons of Parmesan cheese. If desired, sprinkle with a bit of crushed red teaspoons of Parmesan cheese. If desired, sprinkle with a bit of crushed red pepper flakes. Broil, watching carefully, until cheese is

pepper flakes. Broil, watching carefully, until cheese is melted and bubbly, andmelted and bubbly, and pita is hot. Serve immediately.

pita is hot. Serve immediately.

Nutrition information: Per Serving - 172 calories, 5g fat, 9g protein, 24g Nutrition information: Per Serving - 172 calories, 5g fat, 9g protein, 24g carbohydrate, 4g fiber carbohydrate, 4g fiber Meatloaf Meatloaf Serves 6 Serves 6

1 pound extra lean ground beef 1 pound extra lean ground beef 2 cups shredded cabbage

2 cups shredded cabbage

1 medium green bell pepper, diced 1 medium green bell pepper, diced 1/2 tsp salt

1/2 tsp salt

1 Tbsp onion flakes 1 Tbsp onion flakes

1/2 tsp caraway seeds (optional) 1/2 tsp caraway seeds (optional)

Pre-heat oven to 450 degrees. Combine all ingredients. Place into loaf tin. Pre-heat oven to 450 degrees. Combine all ingredients. Place into loaf tin. Cover and cook on HIGH for 3 to 4 hours.

Cover and cook on HIGH for 3 to 4 hours. Nutrition informatio

Nutrition information: Per Serving - n: Per Serving - 173 calories, 11g fat, 173 calories, 11g fat, 17g protein, 3g17g protein, 3g carbohydrate, 1g fiber

(36)

Baked Herb Fish Baked Herb Fish

Serves 4 Serves 4

1 lb white fish

1 lb white fish fillets such as cod, halibut, or ffillets such as cod, halibut, or floundelounderr 2 Tbsp. olive oil 2 Tbsp. olive oil 1/2 tsp salt 1/2 tsp salt 1/2 tsp thyme leaves 1/2 tsp thyme leaves 1/4 tsp garlic

1/4 tsp garlic powderpowder 1/8 tsp pepper

1/8 tsp pepper 2 bay leaves 2 bay leaves

1/2 cup chopped onion 1/2 cup chopped onion 1/2 cup white wine 1/2 cup white wine Paprika to season Paprika to season

Preheat oven to 350˚F. Wash fish, pat dry and place in baking dish. Combine Preheat oven to 350˚F. Wash fish, pat dry and place in baking dish. Combine oil, salt and herbs. Drizzle over fish. Top with bay leaves and onions. Sprinkle oil, salt and herbs. Drizzle over fish. Top with bay leaves and onions. Sprinkle with paprika. Pour wine or water over all. Bake uncovered for 20-30 minutes. with paprika. Pour wine or water over all. Bake uncovered for 20-30 minutes. Serve with lemon wedges.

Serve with lemon wedges.

Nutrition information: Per Serving - 150 calories, 4g fat, 21g protein, 2g Nutrition information: Per Serving - 150 calories, 4g fat, 21g protein, 2g carbohydrate, 0g fiber carbohydrate, 0g fiber Chicken Creole Chicken Creole Serves 4 Serves 4

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

strips

1 14-oz can tomatoes, cut up 1 14-oz can tomatoes, cut up 1/2 cup chili sauce

1/2 cup chili sauce

1 1/2 cups chopped green pepper (1 large) 1 1/2 cups chopped green pepper (1 large) 1/2 cup chopped celery

1/2 cup chopped celery 1/4 cup chopped onion 1/4 cup chopped onion 2 cloves garlic, minced 2 cloves garlic, minced

1 Tbsp. chopped fresh basil or 1 tsp dried basil,

1 Tbsp. chopped fresh basil or 1 tsp dried basil, crushedcrushed 1 Tbsp. chopped fresh parsley or 1 tsp dried parsley 1 Tbsp. chopped fresh parsley or 1 tsp dried parsley 1/4 tsp. crushed red pepper

1/4 tsp. crushed red pepper 1/4 tsp. salt

1/4 tsp. salt

Spray a deep skillet with nonstick spray coating. Preheat pan over high heat. Spray a deep skillet with nonstick spray coating. Preheat pan over high heat. Cook chicken in hot skillet, stirring for 3 to 5 minutes or until no longer Cook chicken in hot skillet, stirring for 3 to 5 minutes or until no longer pink.Reduce heat. Add tomatoes and their juice, low-sodium chili sauce, green pink.Reduce heat. Add tomatoes and their juice, low-sodium chili sauce, green pepper, celery, onion, garlic, basil, parsley,

pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt.crushed red pepper, and salt.

Bring to boiling; reduce heat and simmer covered for 10 minutes. Serve over Bring to boiling; reduce heat and simmer covered for 10 minutes. Serve over hot, cooked rice or whole-wheat pasta.