CHAPTER 11

Menus and Recipes

The recipes that follow are the most delicious possible way to give your body and brain the nutrition they need. They are loaded with healthful vitamins and, at the same time, free of animal products, trans fats, and the overdose of toxic metals that are part of so many people’s diets. They are also quick to prepare, using familiar ingredients, and each one comes with a nutrient analysis so you can see exactly what you’re getting.

These recipes were developed by two inspired chefs with whom I have had the pleasure of working for years.

Christine Waltermyer is the founder and director of the Natural Kitchen Cooking School, where she provides chef’s training programs, personal chef services, and in-home cooking classes in New York City and Princeton, New Jersey. She is a masterful chef with a particular gift for making healthful foods really appealing to people who may not have thought much about health before. She is a featured chef in PCRM’s VIP Kickstart program offered to PBS supporters.

Jason Wyrick is the executive chef and publisher of the magazine The Vegan Culinary Experience. He has catered for companies including Google, the Frank Lloyd Wright Foundation, and many others, and has been a guest instructor in Le Cordon Bleu program at Scottsdale Culinary Institute. Jason has an amazing knack for flavor, combining natural ingredients with just the right spices to seduce the taste buds, and he makes cooking easy and quick for people with little time or cooking experience. Jason supplied the recipes for my previous book, 21-Day Weight Loss Kickstart.

A Week’s Worth of Menus

Day 1

Breakfast:

Blueberry Buckwheat Pancakes (here)

Veggie sausage

Fresh sliced cantaloupe

Lunch:

Garden salad with sliced tomatoes

Baked Veggie Falafel (here)

Pita bread

Dinner:

Red Lentil Soup in a Flash (here)

Brown Rice Salad (here)

Steamed spinach with lemon wedges

Fruit Pop (here)

Day 2

Breakfast:

Waffles with Maple “Bacon” (here–here)

Lunch:

Easy Colorful Pasta Salad over mixed greens (here–here)

Dinner:

Spinach salad with slivered almonds

Tacos with Potatoes, Swiss Chard, and Pinto Beans (here–here)

Mashed sweet potato

Day 3

Breakfast:

Baked Oatmeal (here) with raisins

Veggie bacon

Lunch:

Tuscan Wrap (here–here)

Dinner:

White Bean Chili with Red Rice (here–here, here–here)

Steamed spinach

Banana Ice Cream (here)

Day 4

Breakfast:

Breakfast Wrap (here–here)

Fresh strawberries

Lunch:

Green salad

English Muffin Pizza (here)

Dinner:

Creamy Pumpkin Bisque (here–here)

That Delish Potato Dish (here–here)

Steamed broccoli

Chocolate Pudding (here–here)

Day 5

Breakfast:

Polenta Breakfast Bar (here–here)

Lunch:

Easy Quinoa Tabouli Salad (here)

Portobello Burger (here)

Dinner:

Rainbow Salad with Strawberry Dressing (here, here)

Baked Ziti (here)

Warm Apple Cherry Compote (here)

Day 6

Breakfast:

Oyster Mushroom Frittata (here–here)

Whole-grain toast

Lunch:

Mixed Greens and Spicy Roasted Tempeh (here)

Crusty bread

Dinner:

Curried Apple Daal Stew (here)

Toasted Brown Rice (here)

Steamed asparagus

Chocolate Pudding (here–here)

Day 7

Breakfast:

Smoothie Parfait (here)

Sliced banana

Lunch:

Creamy Pumpkin Bisque (here–here)

Garbanzo Bean Sandwich (here)

Dinner:

Stuffed Peppers with Squash, Black Beans, and Rice (here–here)

Moroccan Mint Couscous (here)

Super Raspberry Protein Brownie (here)

 

Breakfast

Blueberry Buckwheat Pancakes

Serves 2 to 4

These whole-grain pancakes drizzled with pure maple syrup make for a delicious and hearty breakfast. Blueberries add a delicious and healthful touch.

½ cup buckwheat flour

½ cup whole-wheat pastry flour

2 teaspoons flaxseed meal

1 teaspoon aluminum-free baking powder

Pinch of sea salt

1 cup rice milk

1 cup fresh blueberries

1–2 teaspoons safflower oil, to brush the skillet

Warmed maple syrup, for drizzling

In a medium bowl, combine the buckwheat flour, whole-wheat pastry flour, flaxseed meal, baking powder, and salt. Whisk briefly to blend. Slowly stir in the rice milk and stir just until the lumps disappear. Gently fold in the blueberries.

Heat a griddle or skillet over medium heat, then lightly brush with a little of the safflower oil. Add enough batter to form a 4-inch pancake and cook until the edges look dry and bubbly, about 2 to 3 minutes. Gently flip the pancake and cook on the other side until golden, about 2 to 3 minutes. Serve hot, with warmed maple syrup.

Per pancake: 82 calories, 2 g protein, 16 g carbohydrate, 3 g sugar, 1 g total fat, 13% calories from fat, 2 g fiber, 112 mg sodium

—CW

Waffles

Serves 4 (makes 4 waffles)

The aroma of cooking waffles will perfume your whole house.

1 banana

1 cup whole-wheat pastry flour

¼ teaspoon baking soda

½ teaspoon sea salt

2 servings Ener-G Egg Replacer with half the liquid called for on the package

1¼ cups almond milk or soy milk

1 teaspoon fresh lemon juice

Nonstick cooking spray

Freeze then thaw a banana and peel it. Mash the banana.

Preheat a waffle iron.

In a medium bowl, combine the flour, baking soda, and salt.

In another medium bowl, whip together the Ener-G Egg Replacer mixture and add the mashed banana, almond or soy milk, and lemon juice. Add the wet ingredients to the dry ingredients and combine them thoroughly.

Give the waffle iron a quick spray of nonstick cooking spray. Add some of the batter to your waffle iron (the amount depends on the size of your iron, but make sure the iron is covered with a thin layer of batter) and cook until golden brown, about 5 minutes. Gently peel the waffle out of the iron with a thin blade and repeat making waffles with the rest of the batter.

Per waffle: 143 calories, 4 g protein, 31 g carbohydrate, 2 g sugar, 0.3 g total fat, 2% calories from fat, 4 g fiber, 337 mg sodium

Here are three ways to add a bit of zing to waffles. When using ingredients like berries or nuts, stir them into the batter after the liquid and dry ingredients are combined.

Smoked Almond and Apple: Add ½ green apple, diced, and 2 tablespoons chopped smoked almonds to the batter.

Maple “Bacon”: Add 2 strips tempeh “bacon,” diced, and 2 teaspoons maple syrup to the batter.

Southwestern: Add 2 tablespoons diced roasted green chiles or rehydrated and diced ancho chiles to the batter.

—JW

Baked Oatmeal

Serves 4 to 6

This nourishing breakfast will start your day off right!

2 cups rolled oats

1 tablespoon flaxseed meal

1 teaspoon ground cinnamon, plus more for serving

Pinch of sea salt

1½ teaspoons aluminum-free baking powder

2¼ cups rice milk

1 teaspoon pure vanilla extract

½ cup chopped dried apricots or raisins

½ cup fresh blueberries

Rice milk, for serving

Optional: 2 tablespoons maple syrup

Preheat the oven to 350°F and lightly oil an 8 x 8-inch baking pan.

In a large bowl, combine all the ingredients and stir until well combined. Pour into the prepared baking pan and bake uncovered for 30 minutes. Cool slightly, then cut into 8 squares. Serve warm, topped with a little rice milk and extra cinnamon.

Per serving (¼ of recipe): 285 calories, 7 g protein, 54 g carbohydrate, 17 g sugar, 5 g total fat, 15% calories from fat, 7 g fiber, 325 mg sodium

—CW

Breakfast Wraps

Serves 4

Looking for a healthy breakfast on the go? This wrap is easy to make and high in protein.

1 14-ounce package firm tofu, drained

2 cloves garlic, minced

½ cup diced onion

1 teaspoon sea salt, or to taste

¼ teaspoon ground turmeric

Freshly ground black pepper

4 whole-grain tortillas

½ cup prepared salsa

Place the tofu in a colander that fits inside a bowl. Put a small plate on top of the tofu. Add heavy weight, such as a few stacked bowls, on top to press the water from the tofu. Let the tofu sit for 10 minutes. Drain the tofu and crumble it into a separate bowl.

Heat a few tablespoons of water in a medium skillet over medium heat. Add the garlic, onion, and a few pinches of the sea salt. Cook for 5 minutes, until the onion is tender. Place the drained and crumbled tofu on top of the garlic and onion mixture. Sprinkle with the turmeric, the remaining sea salt, and pepper to taste. Cover the pan and cook for 3 minutes.

Place one-quarter of the tofu mixture in the middle of a tortilla. Add one-quarter of the salsa and wrap the tortilla tightly around the filling, securing it with a sheet of parchment paper if needed. Repeat with the remaining tortillas and filling.

Per serving (1 wrap): 201 calories, 15 g protein, 24 g carbohydrate, 2 g sugar, 7 g total fat, 29% calories from fat, 5 g fiber, 984 mg sodium

—CW

Polenta Breakfast Bars

Serves 4 to 6

These bars are easy to make in large batches and they store well and travel well, ideal for pulling out of the refrigerator as you run out the door!

2 cups water

1 cup yellow corn grits

1 tablespoon molasses

¼ cup agave nectar

Pinch of sea salt

1 teaspoon ground cinnamon

1 cup chopped walnuts

1 cup golden raisins

1 cup dried cranberries

Nonstick cooking spray

Combine 1 cup of the water and the corn grits in a medium heatproof bowl and set aside. Make sure the bowl can handle a lot of heat because you’ll be pouring hot liquid into it.

Combine the remaining 1 cup water, the molasses, agave nectar, and salt in a medium saucepan and bring to a boil over medium heat, stirring constantly. Immediately remove the pan from the heat. Add the just-boiled mixture to the water and cornmeal mixture, stirring until thoroughly combined. Stir in the cinnamon, walnuts, raisins, and cranberries.

Coat an 8½ x 4½ x 3-inch glass or metal dish with nonstick cooking spray (or use a high-quality nonstick pan). Transfer the mixture to the dish, cover, and refrigerate for at least 2 hours but preferably 6 hours or overnight. Either remove the entire hardened polenta cake from the dish and then slice it into bars, or slice it into 4 bars directly in the dish (but not if it’s metal), and transfer to a plate to serve.

Per serving (¼ of recipe): 318 calories, 4 g protein, 66 g carbohydrate, 28 g sugar, 4 g total fat, 13% calories from fat, 5 g fiber, 6 mg sodium

—Recipe by Madelyn Pryor

Oyster Mushroom Frittata

Serves 2

A frittata is an Italian-style omelet. It is typically prepared on the stovetop and then transferred to the oven, or simply baked in the oven, creating a slightly crisped texture.

12 ounces extra-firm tofu

½ teaspoon ground turmeric

½ teaspoon sea salt

2 small red potatoes, diced

2 cloves garlic, minced

1 bunch spinach, chopped

6 green onions, sliced

Nonstick cooking spray

1 cup chopped oyster mushrooms

Preheat the oven to 375°F.

Put the tofu in a blender and add the turmeric and ¼ teaspoon of the salt. Blend until smooth.

Cook the potatoes in a sauté pan over medium heat with a very thin layer of water until they are only slightly softened, about 5 minutes. Add the garlic, spinach, and green onions and cook until the spinach has wilted, about 3 minutes.

Add the mixture to the blended tofu and divide the mixture between a pair of 4-to 6-inch ramekins or an 8-inch ovenproof skillet. Cover with foil and bake for 25 minutes.

While the frittata is in the oven, toss the mushrooms with the remaining ¼ teaspoon salt. Coat a sauté pan with cooking spray (or use a nonstick pan) and heat over high heat; add the mushrooms and sear them until they turn brown and slightly crisp, 4 to 5 minutes. Once the frittata comes out of the oven, top it with the oyster mushrooms and serve.

Per serving (½ of recipe): 173 calories, 12 g protein, 22 g carbohydrate, 2 g sugar, 5 g total fat, 28% calories from fat, 3 g fiber, 167 mg sodium

—JW

Breakfast Smoothie

Serves 2 (makes about 3 cups)

1 very ripe banana (with plenty of brown speckles)

2 cups frozen fruit (such as berries, mangoes, strawberries, banana, orange, and pineapple)

1 cup nondairy milk (almond milk or soy milk)

Combine all the ingredients in a blender. Start your blender on the lowest setting and slowly crank it up as the smoothie starts to puree. If you start with your blender at high, you’ll end up with smoothie splattered all over the top of your blender and probably will have to stop your blender several times to get the smoothie ingredients to rest back on the blades. Once you’re up to optimal speed, blend for about 2 minutes to get everything smooth.

Per 1½-cup serving: 190 calories, 2 g protein, 46 g carbohydrate, 35 g sugar, 2 g total fat, 9% calories from fat, 5 g fiber, 79 mg sodium

—JW

Smoothie Parfait

Serves 1

Adding toasted oats or granola to a smoothie means you can have your crunch and eat it, too.

¾ cup Breakfast Smoothie (here)

¼ cup toasted dried oats or granola

Fresh berries or a sprig of mint, for topping

Layer ¼ cup of the smoothie in the bottom of a glass. Add a 2-tablespoon layer of oats next, followed by another ¼ cup of smoothie, then the last 2 tablespoons oats, and finish it off with the last ¼ cup of smoothie. Top with fresh berries or a sprig of mint.

Per serving (using toasted oats): 303 calories, 104 g protein, 62 g carbohydrate, 36 g sugar, 2 g total fat, 7% calories from fat, 9 g fiber, 66 mg sodium

—JW

 

Soups and Stews

Red Lentil Soup in a Flash

Serves 6

Lentils are naturally quick to cook, and this clever recipe turns them into a delicious, nourishing soup you’re sure to love.

½ cup diced onion

½ teaspoon minced garlic

1 teaspoon dried thyme

1 cup diced celery

1 cup diced carrot

2 cups red lentils, rinsed

1 bay leaf

7 cups low-sodium vegetable broth or water, plus more if needed

2 teaspoons balsamic vinegar

Freshly ground black pepper

2 teaspoons minced fresh parsley, for garnish

Heat 2 tablespoons water in a large saucepan over medium heat. Add the onion, garlic, and thyme and cook, stirring, for 5 minutes, or until the onion is soft and translucent. Add the celery and carrot and cook, stirring, for another 5 minutes. Add the lentils, bay leaf, and vegetable broth, increase the heat to medium-high, and bring to a boil. Decrease the heat to low, cover, and simmer for 20 minutes, or until the vegetables are tender. Add more broth as needed to achieve desired consistency.

Add the vinegar and pepper to taste. Cover and simmer for 5 minutes. Spoon into bowls and serve immediately, garnished with the parsley.

Note: As a time-saver, use your favorite vegetable chopping kitchen tool to cut up everything.

Per serving ( of recipe): 236 calories, 16 g protein, 43 g carbohydrate, 6 g sugar, 0.8 g total fat, 3% calories from fat, 11 g fiber, 196 mg sodium

—CW

Mushroom Barley Stew

Serves 2

Barley has a nutty taste and makes for a filling stew. Because it tends to mute the flavors of other ingredients, this recipe is intentionally bold with spices.

½ yellow onion, diced

5 cremini mushrooms, sliced

2 cloves garlic, minced

2 cups water or low-sodium vegetable broth

1 teaspoon fresh thyme leaves

1 teaspoon paprika

½ teaspoon freshly ground black pepper

¾ cup barley (hulled or unhulled)

¼ teaspoon sea salt

Optional: 1½ cups baby spinach leaves or chopped kale

Place a medium saucepan over medium-high heat; add the onion and cook for about 10 minutes, until heavily browned. Add the mushrooms and cook for 3 minutes. Add the garlic and cook for 1 more minute. Stir in the vegetable broth and add the thyme, paprika, and pepper. Once the soup comes back to a boil (which will happen quickly), add the barley. Return the soup to a boil, cover the pan, reduce the heat to low, and cook for about 25 minutes. Remove from the heat and stir in the salt. If you are using the greens, add them when you add the salt and let them soften in the soup for about 3 minutes before serving.

Per serving (½ of recipe): 308 calories, 9.6 g protein, 68 g carbohydrate, 3 g sugar, 1 g total fat, 3% calories from fat, 14 g fiber, 270 mg sodium

—JW

Creamy Pumpkin Bisque

Serves 4

Nothing satisfies like a nice creamy soup. And this recipe can be adapted using cooked carrots, cauliflower, corn, potatoes, or any of your favorite vegetables.

1 cup diced onion

½ teaspoon minced garlic

4 cups low-sodium vegetable broth, nondairy milk, or apple cider

4 cups cooked or canned pumpkin puree

¼ teaspoon ground nutmeg

Sea salt and freshly ground black pepper

4 sprigs fresh parsley

Heat 2 tablespoons water in a medium saucepan over medium heat. Add the onion and garlic and cook, stirring, for 5 minutes, or until the onions are soft and translucent. Add the vegetable broth, then slowly add the pumpkin puree and nutmeg, using a whisk to blend, then use an immersion blender to blend until smooth. Add a little more broth if the soup is too thick. Season with salt and pepper to taste.

Decrease the heat to low, cover, and simmer for 10 minutes. Adjust the seasonings to taste. Serve hot, garnishing each bowl with a sprig of parsley.

Per serving (¼ of recipe, using vegetable broth): 77 calories, 2 g protein, 19 g carbohydrate, 13 g sugar, 0.3 g total fat, 3% calories from fat, 3 g fiber, 291 mg sodium

—CW

Potato Leek Soup

Serves 4

This rich-tasting soup is surprisingly low in fat, so go ahead and enjoy a steaming bowl.

4 leeks, white and light green parts, split lengthwise, washed, and sliced

1 teaspoon dried thyme

1½ pounds potatoes, peeled and diced

4 to 5 cups low-sodium vegetable broth

Sea salt and freshly ground black pepper

1 tablespoon minced fresh parsley, for garnish

In a large saucepan, heat 2 tablespoons water over medium-low heat. Add the leeks and thyme and cook, stirring, for 10 minutes. Add the potatoes and 4 cups of vegetable broth, raise the heat to medium-high, and bring to a gentle boil. Reduce the heat to low, cover, and simmer for 30 minutes. Remove from the heat and, using an immersion blender, puree at least half or all of the soup, depending on how smooth you like it. Add a little more broth if the soup is too thick. Season with salt and pepper to taste. Serve hot, garnished with the parsley.

Per serving (¼ of recipe): 183 calories, 4 g protein, 43 g carbohydrate, 7 g sugar, 0.4 g total fat, 2% calories from fat, 5 g fiber, 307 mg sodium

—CW

Creamed Corn Soup

Serves 4

Mmm… who doesn’t love a bowl of piping hot soup? This one is sure to satisfy.

2 cups diced onion

4 cups corn kernels

3 cups rice milk

3 cups low-sodium vegetable broth

1 cup diced zucchini

½ cup seeded and diced tomato

Sea salt and freshly ground black pepper

In a large saucepan, heat 2 tablespoons water over medium-high heat. Add the onion and cook, stirring, for 5 minutes. Add the corn kernels and cook, stirring, for another 5 minutes. Slowly add the rice milk and vegetable broth, increase the heat to medium-high, and bring to a boil. Reduce the heat to low, cover, and simmer for 10 minutes. Remove from the heat and, using an immersion blender, blend until smooth. Increase the heat to medium-high and return the soup to a simmer; add the zucchini and tomato, reduce the heat to medium, and cook for 10 minutes, or until the zucchini is soft. Season with salt and pepper to taste.

Per serving (¼ of recipe): 263 calories, 7 g protein, 58 g carbohydrate, 20 g sugar, 3 g total fat, 10% calories from fat, 5 g fiber, 933 mg sodium

—CW

Fresh Pea Soup

Serves 4

Peas are high in protein and fiber and low in fat and calories. In this soup they provide a delicious, hearty taste.

1 cup diced onion

2 cloves garlic, minced

2½ cups low-sodium vegetable broth

2½ cups rice milk

4 cups fresh or frozen green peas

Sea salt and freshly ground black pepper

Fresh parsley sprigs, for garnish

In a large saucepan, heat 2 tablespoons water over medium-high heat. Add the onion and garlic and cook, stirring, for 5 minutes. Add the vegetable broth and rice milk, increase the heat to medium-high, and bring to a boil. Add the peas and cook for 5 minutes. Turn off the heat and, using an immersion blender, blend until smooth. Season with salt and pepper to taste. Serve hot, garnished with fresh parsley sprigs.

Per serving (¼ of recipe): 217 calories, 9 g protein, 41 g carbohydrate, 19 g sugar, 2 g total fat, 8% calories from fat, 8 g fiber, 803 mg sodium

—CW

White Bean Chili

Serves 4

Beans are nature’s super food! They are rich in protein and fiber and help lower cholesterol. And they transform into this delicious chili.

2 cloves garlic, minced

1 cup diced onion

1 cup chopped celery

1 cup diced sweet potato

4 cups canned low-sodium white beans of your choice, drained and rinsed

2 teaspoons chili powder

1 teaspoon paprika

¼ teaspoon Tabasco sauce, or to taste

3 to 4 cups low-sodium vegetable broth

Freshly ground black pepper

Heat 2 tablespoons water in a large saucepan over medium heat. Add the garlic and onion and cook, stirring, for 5 minutes, or until the onion is translucent. Add the celery and sweet potato and cook, stirring, for 5 minutes. Add the beans, chili powder, paprika, and Tabasco sauce, followed by 3 to 4 cups of vegetable broth, depending upon desired consistency. Increase the heat to medium-high and bring to a boil. Cover, reduce the heat to low, and simmer for 30 minutes. Season with pepper to taste.

Per serving (¼ of recipe): 308 calories, 19 g protein, 59 g carbohydrate, 7 g sugar, 1 g total fat, 3% calories from fat, 14 g fiber, 166 mg sodium

—CW

Turkish Lentil Soup (Mercimek Corbasi)

Serves 3

Shredding the onion and carrot allows them to disappear into this classic Turkish soup, giving the broth a full-bodied flavor with the smooth texture of soft red lentils.

1 onion, shredded or diced

1 carrot, shredded or diced

2 cloves garlic, minced

4 cups water or low-sodium vegetable broth

3 tablespoons low-sodium tomato paste

2 tablespoons diced roasted red pepper

½ teaspoon crushed red pepper

1 cup red lentils

Optional: 1 tablespoon chopped fresh mint

Heat a large saucepan over medium heat. Add the onion and carrot and cook until the onion is lightly browned, about 5 minutes. Add the garlic and cook for another minute. Add the water or broth, tomato paste, roasted red pepper, and crushed red pepper, stirring everything together until it is thoroughly combined. Once the liquid is simmering, add the lentils. Bring to a boil, cover the pot, and reduce the heat to low. Cook for 25 minutes, then remove from the heat and serve, garnished with the mint, if desired.

Per serving ( of recipe; prepared with water): 440 calories, 27 g protein, 81 g carbohydrate, 10 g sugar, 1 g total fat, 3% calories from fat, 32 g fiber, 237 mg sodium

—JW

Enchilada Bean Soup

Serves 2

In this soul-satisfying, thick soup, red beans are pureed with enchilada sauce and garlic and thickened with corn tortillas. It even makes a great dip or burrito filling!

¼ cup mild chili powder

2 tablespoons whole-wheat pastry flour or masa harina

2 teaspoons ground cumin

2 cups canned low-sodium red beans, with liquid

2 cloves garlic

2 corn tortillas, torn into pieces

Optional: 1 or 2 chipotles in adobo sauce; 1 tablespoon chopped fresh oregano

Combine the chili powder, flour, and cumin in a medium saucepan. Place over medium heat and toast for about 2 minutes. If you smell the chili powder starting to get a heavy, bitter aroma, take the pan off the heat immediately. Slowly stir about a cup of water into the pot until you have a semi-thick sauce. Add the remaining ingredients, bring to a simmer, and simmer for about 5 minutes. Puree the soup using an immersion blender, adding extra water as needed to achieve a thick but not pasty texture.

Options: If you use the chipotles and/or oregano, add them when you add the beans.

Per serving (½ of recipe): 344 calories, 19 g protein, 64 g carbohydrate, 2 g sugar, 3 g total fat, 6% calories from fat, 22 g fiber, 226 mg sodium

—JW

Curried Apple Daal Stew

Serves 2

The mustard seeds bring this soup to life, giving it a spicy, aromatic quality that heightens the sweetness of the apples.

½ onion, diced

1 tablespoon grated fresh ginger

2 teaspoons brown mustard seeds

1 tablespoon yellow curry powder

2½ cups water

¾ cup red lentils

2 green apples, cored and diced

3 tablespoons chopped fresh cilantro

¼ teaspoon sea salt

Optional: 1 roasted red bell pepper, diced, for garnish

Heat a medium saucepan over medium heat. Add the onion and cook until it softens, about 3 minutes. Add the ginger and mustard seeds and cook for 2 minutes. Stir in the curry powder. Immediately add the water and bring the mixture to a boil. Add the lentils, stir, and bring the liquid back to a boil. Cover the pan, reduce the heat to low, and cook for about 20 minutes. Remove from the heat and immediately stir in the apples, cilantro, and salt. Serve, garnished with the roasted bell pepper, if desired.

Tip: To keep the apples from browning, dice them at the very last minute before they go into the soup. Or, if you cut them up in advance, place them in a bowl with lots of cold water and a touch of lemon juice.

Per serving (½ of recipe): 424 calories, 22 g protein, 82 g carbohydrate, 21 g sugar, 3 g total fat, 7% calories from fat, 31 g fiber, 327 mg sodium

—JW

Ginger Lime Broth with Carrots and Rice Noodles

Serves 3

This soup leaves you feeling full but not heavy. It’s perfect as a light meal or to serve alongside another dish.

4 cups water

2 tablespoons reduced-sodium soy sauce

2 tablespoons grated fresh ginger

Juice of 2 to 3 limes

1 stalk lemongrass, cut into 1-inch pieces and pressed with the flat of a knife

2 carrots, sliced

1 small bunch green onions, sliced

3 ounces rice noodles

Optional: ¼ cup light coconut milk; 8 ounces cubed extra-firm tofu

Combine the water and soy sauce in a large saucepan over medium-high heat and bring to a simmer. Add the ginger, lime juice, and lemongrass and simmer for 10 minutes. Add the carrots and green onions and simmer for another 5 minutes. Add the rice noodles and simmer until they are soft, about 2 minutes.

Options: If using the coconut milk and tofu, add them along with the carrots and green onions.

Per serving ( of recipe): 184 calories, 2 g protein, 43 g carbohydrate, 5 g sugar, 0.4 g total fat, 2% calories from fat, 5 g fiber, 454 mg sodium

—JW

 

Salads

Mixed Greens and Spicy Roasted Tempeh

Serves 2

The spicy roasted tempeh makes this salad hearty and filling, while the Maple-Sage Dijon Dressing brings all the flavors together and makes the salad pop!

8 ounces tempeh, cut into bite-size squares

Pinch of ground allspice

Pinch of cayenne pepper

Pinch of ground cumin

1 small head red leaf lettuce, chopped

1½ cups chopped kale leaves

1 cup baby arugula

2 tomatoes, sliced

4 green onions, sliced

¼ cup Maple-Sage Dijon Dressing (here)

Preheat the oven to 375°F.

Place the tempeh cubes in a baking dish and spritz them with water. Add the allspice, cayenne, and cumin, and toss to coat. Cover the baking dish, place in the oven, and roast for 7 to 10 minutes.

Combine the lettuce, kale, arugula, tomatoes, and green onions in a salad bowl and toss with the dressing. Add the tempeh and toss to coat.

Per serving (½ of recipe): 319 calories, 30 g protein, 51 g carbohydrate, 37 g sugar, 6 g total fat, 16% calories from fat, 18 g fiber, 63 mg sodium

—JW

Salade Latine

Serves 2 as a main dish or 4 as a side dish

Swiss chard’s slight bitterness is beautifully balanced by the sweetness of the corn and grapes, resulting in a surprising depth of flavor.

½ small white onion

3 cloves garlic

Leaves from 1 bunch Swiss chard

4 Roma tomatoes, diced

1½ cups fresh corn kernels

¼ cup pecan halves

1 cup seedless black grapes

Pinch of sea salt

½ teaspoon freshly ground black pepper

Mince the onion and garlic, then smash them together a couple of times with the back of a knife or with a mortar and pestle.

Wash the Swiss chard thoroughly, as it tends to be gritty, then slice it into ribbons by tightly bunching the leaves together and slicing them with a sharp, heavy knife. Place the Swiss chard in a salad bowl, add the remaining ingredients, and toss.

Per serving (½ of recipe): 181 calories, 7 g protein, 41 g carbohydrate, 17 g sugar, 2 g total fat, 9% calories from fat, 7 g fiber, 189 mg sodium

—JW

Rainbow Salad

Serves 2 as a main dish or 4 as a side dish

This delightful salad starts with sweet flavors, is topped with a berry dressing, and rounded out with some crisp greens.

1 head red leaf lettuce, shredded

1 large orange, peeled, pitted, and diced

1 cup seedless grapes

1 cup fresh blueberries

2 stalks celery, diced

½ teaspoon freshly ground white or black pepper

1 cup Strawberry Dressing (here)

Combine all the ingredients in a large salad bowl and toss until everything is well coated with dressing.

Per serving (½ of recipe): 249 calories, 10g protein, 60 g carbohydrate, 39 g sugar, 3 g total fat, 10% calories from fat, 17g fiber, 29 mg sodium

—JW

Easy Quinoa Tabouli Salad

Serves 4

A food processor makes this recipe a breeze!

4 cups low-sodium vegetable broth

2 cups quinoa, rinsed

Leaves from 1 bunch fresh parsley

1 small cucumber, seeded and cut into 1 x 2-inch pieces

¼ cup sun-dried tomatoes (not packed in oil), soaked in water for 1 hour and drained

½ cup fresh lemon juice

Sea salt and freshly ground black pepper

Place the vegetable broth in a medium saucepan and bring to a boil over medium-high heat. Add the quinoa, cover, reduce the heat to low, and simmer for 20 minutes, or until the quinoa is fluffy and soft.

Meanwhile, combine the parsley, cucumber, and sun-dried tomatoes in a food processor and pulse until everything is chopped.

Transfer cooked quinoa to a large serving bowl, cool slightly, then add the chopped parsley mixture. Add the lemon juice and season with salt and pepper. Serve immediately, or refrigerate and serve chilled.

Per serving (¼ of recipe): 351 calories, 13 g protein, 64 g carbohydrate, 11 g sugar, 6 g total fat, 14% calories from fat, 8 g fiber, 378 mg sodium

—CW

Easy Colorful Pasta Salad

Serves 6

This quick lunch of yellow corn, green peas, orange carrots, and red kidney beans is almost too pretty to eat!

Salad:

4 cups cooked whole-grain spiral pasta

½ cup cooked corn kernels

½ cup cooked green peas

½ cup diced cooked carrots

1 cup cooked or canned low-sodium kidney beans, drained and rinsed

Dressing:

¼ cup maple syrup

¼ cup Dijon-style prepared mustard

1 tablespoon apple cider vinegar or vinegar of your choice

1½ tablespoons reduced-sodium soy sauce

1 tablespoon fresh orange juice

½ teaspoon garlic powder

1 teaspoon dried Italian seasoning

In a large bowl, combine all the salad ingredients.

To make the dressing, in a small bowl, combine all the ingredients and whisk together until well blended. Pour the dressing over the salad and stir gently. Adjust seasonings to taste, cover, and refrigerate for 1 hour before serving.

Tip: As a time-saver, use 1½ cups cooked mixed frozen vegetables in place of the fresh vegetables.

Per serving ( of recipe): 230 calories, 9 g protein, 48 g carbohydrate, 11 g sugar, 1 g total fat, 5% calories from fat, 6 g fiber, 495 mg sodium

—CW

Black Bean Fiesta Salad

Serves 2

You can make this flavorful salad ahead of time, as it keeps for up to five days in the refrigerator.

2 cups cooked or canned low-sodium black beans, drained and rinsed

2 cups cooked corn kernels

¼ cup minced red onion

½ cup diced red bell pepper

3 green onions, thinly sliced

½ cup loosely packed fresh cilantro leaves, minced

¼ cup fresh lime juice

Sea salt and pepper to taste

Optional: Dash of cayenne pepper, or to taste

To make the salad, place all the ingredients in a large bowl and stir gently to combine. Cover and refrigerate for several hours before serving.

Per serving (½ of recipe): 394 calories, 21 g protein, 80 g carbohydrate, 13 g sugar, 2 g total fat, 5% calories from fat, 21 g fiber, 158 mg sodium

—CW

Brown Rice Salad

Serves 4 to 6

This whole-grain salad, with its variety of flavors and textures and antioxidant-rich colorful vegetables, is sure to satisfy.

1 cup quick-cooking brown rice

½ cup cooked or canned low-sodium garbanzo beans, drained and rinsed

½ cup shredded carrot

½ cup finely shredded red cabbage

¼ cup diced red bell pepper

¼ cup thinly sliced celery

¼ cup cooked green peas

¼ cup minced fresh parsley

1 tablespoon reduced-sodium soy sauce

3 tablespoons orange juice

1 teaspoon minced peeled fresh ginger

Cook the rice according to package directions.

In a large bowl, combine the cooked rice with the remaining ingredients. Adjust the seasonings to taste.

Per serving (¼ of recipe): 235 calories, 7 g protein, 47 g carbohydrate, 4 g sugar, 2 g total fat, 7% calories from fat, 7 g fiber, 169 mg sodium

—CW

Summer Salad

Serves 2 as a main dish or 4 as a side dish

The colors and textures will seduce you even before you taste this salad’s sweet, cooling flavors. Because the flavor gets even better with time, it’s perfectly portable.

½ red onion, diced

1 Mexican gray squash or zucchini, diced

1 cucumber, peeled and diced

2 small tomatoes, diced (and seeded if you like)

¼ cup sliced red cabbage

2 stalks celery, sliced

Kernels from 2 ears corn (about 1½ cups)

Pinch of sea salt

Juice of 1 small lime (about 1 tablespoon)

Optional: 3 tomatillos, diced; 2 tablespoons chopped fresh cilantro; 1 cup rinsed cooked or canned red beans or 1 cup sautéed tempeh; 1 cup sliced Swiss chard leaves

Mix all ingredients together in a large bowl and allow the salad to marinate for at least 30 minutes but preferably 2 hours. You can forgo this step and eat the salad right away, though the flavors won’t be melded quite as much.

Options: If you use the tomatillos, peel away the papery part and make sure to wash them before cutting; this removes their sticky outer film and makes them much easier to handle. You can also use frozen corn in this recipe, though it will lack the crispness and sweetness of fresh corn. Want to make this a meal in itself instead of an accompaniment? Add the beans or tempeh and you’ll have a delicious dinner in minutes.

Per serving (½ of recipe): 159 calories, 4 g protein, 36 g carbohydrate, 12 g sugar, 2 g total fat, 32% calories from fat, 7 g fiber, 246 mg sodium

—JW

Maple-Sage Dijon Dressing

Makes enough for 2 large salads (about cup)

No doubt about it, the mustard, sage, and vinegar make this a potent dressing; the maple syrup sweetly balances it out. A little goes a long way. Try it on Mixed Greens and Spicy Roasted Tempeh (here) or the salad of your choice.

6 to 8 sage leaves

2 tablespoons low-sodium Dijon mustard

2 tablespoons low-sodium stone-ground mustard

1 tablespoon diced red onion

2 tablespoons red wine vinegar

3 tablespoons maple syrup

Crisp the sage leaves in a dry pan over medium-high heat for about 1 minute. Place all the ingredients in a blender and blend until smooth.

Per serving (½ of recipe): 187 calories, 1 g protein, 45 g carbohydrate, 16 g sugar, 1 g total fat, 5% calories from fat, 10 g fiber, 366 mg sodium

—JW

Strawberry Dressing

Makes enough for 1 large salad (about cup)

Ginger gives this dressing a little bite, and the apple cider vinegar complements the flavor of the strawberries. Try it on the Rainbow Salad (here) or salad of your choice.

1 teaspoon grated fresh ginger

1 cup fresh or frozen and thawed strawberries

1 tablespoon apple cider vinegar

Place all the ingredients in a blender and blend until smooth.

Per serving: 49 calories, 1 g protein, 12 g carbohydrate, 1 g sugar, 0.5 g total fat, 9% calories from fat, 3 g fiber, 2 mg sodium

—Recipe by Madelyn Pryor

 

Sandwiches, Wraps, and Burgers

Garbanzo Bean Sandwiches

Makes 2 sandwiches

Here’s a tasty and nutritious sandwich that’s also high in protein.

1 15-ounce can low-sodium garbanzo beans, drained

2 tablespoons minced onion

1 small stalk celery, minced (about ¼ cup)

Freshly ground black pepper

Tofu mayo:

10 ounces low-fat silken tofu

½ teaspoon dry mustard

1 clove garlic, minced

¼ teaspoon sea salt, or to taste

1½ teaspoons apple cider vinegar

4 slices whole-grain bread, or 2 whole-grain pita pockets, cut in half

2 lettuce leaves or ½ cup alfalfa sprouts

Place the garbanzo beans in a large bowl and coarsely mash them with a potato masher or fork. Add the onion and celery and set aside.

To make the tofu mayo, place the tofu, dry mustard, garlic, salt, and vinegar in a food processor or blender and process until smooth. Add the tofu mayo to the bean mixture and season with pepper to taste. Mix well and serve on toasted whole-grain bread or tucked into a pita pocket, with lettuce or sprouts.

Per serving (1 sandwich): 442 calories, 30 g protein, 67 g carbohydrate, 8 g sugar, 7 g total fat, 14% calories from fat, 13 g fiber, 699 mg sodium

—CW

Baked Veggie Falafel

Serves 4

Falafel is a popular Middle Eastern food made from garbanzo beans. This easy, fat-free version is baked instead of fried!

1 15-ounce can low-sodium garbanzo beans, drained and rinsed

2 tablespoons minced onion

1 clove garlic, minced

1 tablespoon minced fresh parsley

¼ cup shredded carrot

1 tablespoon fresh lemon juice

2 tablespoons whole-wheat pastry flour

1 teaspoon ground coriander seeds

1 teaspoon ground cumin

¼ cup cooked green peas

Sea salt and freshly ground black pepper

Preheat the oven to 350°F and lightly oil a baking sheet.

Place the garbanzo beans, onion, garlic, parsley, carrot, lemon juice, flour, coriander, and cumin in a food processor and process until fairly smooth. Transfer the mixture to a medium bowl and stir in the peas. Season with salt and pepper to taste.

Form the mixture into 8 patties and place them on the prepared baking sheet. Bake for 15 minutes, then carefully turn the patties over and bake for 15 more minutes. Serve 2 patties stuffed inside a whole-wheat pita pocket. Top with a little hummus, shredded lettuce, and diced onion and tomato. The patties also are great served with couscous and a salad.

Per serving (¼ of recipe): 149 calories, 8 g protein, 26 g carbohydrate, 1 g sugar, 2 g total fat, 12% calories from fat, 6 g fiber, 214 mg sodium

—CW

Portobello Burgers

Serves 4

These burgers are fast and easy to make. Enjoy them on whole-grain buns with your favorite toppings.

4 portobello mushroom caps

1 tablespoon reduced-sodium soy sauce

Freshly ground black pepper

4 whole-grain burger buns

Optional toppings: ketchup, mustard, sliced red onion, and lettuce or sprouts

Preheat the oven to 400°F.

Use a spoon to scrape the gills off the mushrooms and discard the gills. Place the mushrooms stem side down on a baking sheet and lightly brush each with some of the soy sauce. Sprinkle with a little black pepper.

Place in the oven and bake for 10 to 15 minutes, until tender. Serve on the buns, topped with any or all of the toppings.

Per serving (1 burger): 125 calories, 8 g protein, 21 g carbohydrate, 6 g sugar, 2 g total fat, 13% calories from fat, 4 g fiber, 434 mg sodium

—CW

Tuscan Wrap

Serves 2

This simple white bean and sun-dried tomato spread makes an excellent cheese alternative and can be eaten as a dip in its own right. But why not add some shredded veggies and wrap it up for a lovely lunch, like we’ve done here?

2 cups cooked or canned low-sodium white kidney (cannellini) beans, drained and rinsed

1 clove garlic

1 teaspoon minced fresh rosemary

½ teaspoon freshly ground pepper

8 to 10 sun-dried tomatoes (not packed in oil), soaked in water and drained

1 zucchini, shredded

1 carrot, shredded

1 cup sprouts

2 whole-wheat tortillas

Combine the beans, garlic, rosemary, pepper, and sun-dried tomatoes in a blender and blend into a thick paste.

Spread the bean dip on the tortillas, top with the zucchini, carrot, and sprouts, and roll them up to make wraps.

Per serving (1 wrap): 373 calories, 24 g protein, 78 g carbohydrate, 13 g sugar, 2 g total fat, 4% calories from fat, 17 g fiber, 497 mg sodium

—JW

Garden Pita Wrap

Serves 1

This makes a huge wrap! The best way to have this is wrapped or folded in a large pita, but a tortilla will do in a pinch.

3 or 4 cauliflower florets

1 carrot, sliced

3 or 4 broccoli florets

¼ onion, sliced

1 tomato, chopped

2 cloves garlic, minced

2 teaspoons reduced-sodium tamari

½ cup cooked brown rice

¼ cup cooked or canned low-sodium red beans, drained and rinsed

1 whole-wheat pita or tortilla

Hot sauce (such as Sriracha or habanero)

Heat a medium skillet over high heat. Add the cauliflower, carrot, broccoli, and onion and cook for about 5 to 7 minutes, until they just start to brown. Reduce the heat to medium, add the tomato, garlic, and tamari, and cook for 1 more minute. Place the rice and beans on the pita and add the vegetable mixture.

Tip: This wrap is great with raw veggies, too. Sprinkle the tamari into the rice, as you won’t be cooking it with the veggies.

Per serving: 487 calories, 22 g protein, 103 g carbohydrate, 11 g sugar, 2 g total fat, 4% calories from fat, 15 g fiber, 687 mg sodium

—JW

Wild Mushroom Lettuce Wraps

Serves 2

This is a delicious wrap, and it is also a great example of how you can mix and match ingredients. If you don’t have bok choy, you can use cabbage. If you don’t have water chestnuts, you can use sliced carrots for crunch. If you don’t have bean sprouts, you can instead add noodles to the stir-fry portion of the recipe. The key ingredients are the mushrooms, green onions, and tamari. Everything else is negotiable.

2 heads baby bok choy, thinly sliced

8 to 10 fresh shiitake mushrooms, thickly sliced

½ cup roughly chopped oyster mushrooms

6 to 8 green onions, sliced

2 cloves garlic, minced

3 tablespoons diced water chestnuts

¼ teaspoon Chinese five-spice powder or ¼ teaspoon freshly ground black pepper and a pinch of cloves

2 teaspoons reduced-sodium tamari or soy sauce

½ teaspoon chili paste

½ cup bean sprouts

¼ cup chopped enoki mushrooms

4 lettuce leaves (preferably butterleaf lettuce)

Optional: 1 teaspoon grated fresh ginger

Optional sauce: 3 tablespoons hoisin sauce mixed with 2 tablespoons water

Heat a wok or a wide, shallow sauté pan over high heat. Add the bok choy and cook for 30 seconds. Add the shiitake mushrooms and cook for another 30 seconds. Add the oyster mushrooms, green onions, garlic, and water chestnuts and cook for another minute. Add the Chinese five-spice and stir. Immediately stir in the tamari or soy sauce. Stir in the chili paste and cook for another 15 seconds. Remove from the heat and immediately add the bean sprouts and enoki mushrooms. Serve in the lettuce leaves.

Options: Add the ginger when you add the garlic and serve the wraps with the hoisin dipping sauce.

Per serving (1 wrap): 90 calories, 6 g protein, 14 g carbohydrate, 4 g sugar, 1 g total fat, 29% calories from fat, 6 g fiber, 192 mg sodium

—JW

Tacos with Potatoes, Swiss Chard, and Pinto Beans

Serves 2

South of the border, tacos have a surprising diversity that encompasses greens, beans, potatoes, a plethora of peppers, grilled veggies, and succulent sauces.

½ yellow onion, sliced

2 cloves garlic, minced

1 red potato, chopped

1 cup sliced Swiss chard leaves

1 chipotle chile in adobo, minced (substitute ¼ green bell pepper if you can’t handle the heat)

¼ teaspoon sea salt

Almond milk or water

1 cup cooked or canned low-sodium pinto beans, drained and rinsed

4 corn tortillas, warmed

Chimichurri Sauce (here), for topping

Heat a medium skillet over medium-high heat. Add the onion and cook for about 5 to 6 minutes, until it starts to brown. Add the garlic, potato, Swiss chard, chipotle, and salt. Add a thin layer (about ¼ inch) of almond milk, bring to a simmer, and simmer, keeping that ¼ inch of liquid in the pan, until the potatoes are just starting to soften. Now cook out as much of the liquid as possible without turning the potatoes mushy (better to leave a bit of liquid than have mushy potatoes!). Remove the pan from the heat and immediately stir in the beans. Divide the filling among the tortillas and top with Chimichurri Sauce. If you’d like to make tostadas, use flat tortillas.

Tip: Corn tortillas should be warmed before serving so that they’re pliable. You can steam the tortillas for 2 to 3 minutes or spritz them with water and warm them in a dry pan over medium heat for about 1 minute per side. This keeps the tortillas from falling apart when you fold them.

Per serving (½ of recipe): 300 calories, 13 g protein, 60 g carbohydrate, 4 g sugar, 2 g total fat, 6% calories from fat, 13 g fiber, 353 mg sodium

—JW

Tortas Frijoles

Serves 2

The torta is a quintessential Mexican sandwich. This particular torta is done in the style of Jalisco, featuring a bun filled with beans and onions and drowned in a spicy tomato pepper sauce. For a milder flavor, omit the chili powder.

½ yellow onion, thinly sliced; or ¼ cup pickled onion slices

2 tablespoons chili powder

2 cups canned crushed fire-roasted tomatoes

1 tablespoon white wine vinegar

¼ teaspoon salt

1½ cups vegetarian refried beans, warmed

2 bolillo rolls or hoagie rolls, cut in half and toasted

Heat a small skillet over medium-high heat. Add the onion and cook for about 8 to 10 minutes, until it is heavily browned. Give the pan a splash of water and stir quickly. Once the water evaporates, in about 15 seconds, remove the pan from the heat.

In a small saucepan, toast the chili powder for about 1 minute, then add the fire-roasted tomatoes, vinegar, and salt and heat until the tomatoes are warmed through. Remove from the heat, spread the beans over the bottom half of each sandwich roll, and top with the onions. Pour the sauce over the top (or serve it on the side as a dipping sauce) and top with the bottom half of the rolls.

Per serving (1 torta): 532 calories, 26 g protein, 104 g carbohydrate, 13 g sugar, 4 g total fat, 6% calories from fat, 22 g fiber, 816 mg sodium

—JW

Grilled Eggplant Niçoise

Serves 4

This simple Mediterranean sandwich makes an elegant lunch or a late-afternoon dinner.

4 cloves garlic

1 large eggplant, sliced into thick slabs

Juice of 4 lemons (about ½ cup)

¼ teaspoon cracked black pepper

1 tablespoon dried lavender

½ teaspoon saffron

4 large slices French bread or sourdough bread, toasted

1 small fennel bulb, sliced

2 tomatoes, sliced

¼ cup sliced pitted Niçoise olives or green olives

Smash the garlic and rub each slab of eggplant with the garlic. Place the eggplant in a shallow bowl and pour the lemon juice over it. Add enough water to submerge the eggplant. Allow the eggplant to marinate for at least 1 hour, then drain and place it in a shallow dish. Add the garlic, pepper, lavender, and saffron and let it sit for about 1 hour.

Place the eggplant directly on a grill over medium heat and cook until it is soft on both sides but not charred. Place a grilled slab of eggplant on a slice of bread and top with a couple of slices of fennel and tomatoes and about 1 tablespoon sliced olives. This sandwich is served open-faced.

Per serving (1 sandwich): 154 calories, 7 g protein, 35 g carbohydrate, 9 g sugar, 2 g total fat, 9% calories from fat, 10 g fiber, 478 mg sodium

—JW

 

Main Dishes

English Muffin Pizzas

Serves 2 to 4

These fun little pizzas using healthful ingredients make a fast meal.

4 whole-wheat English muffins, split

½ cup canned low-sodium pizza sauce

¼ cup cooked broccoli florets

¼ cup thinly sliced mushrooms

¼ cup drained, rinsed, and chopped roasted red bell pepper

Preheat the oven to 375°F.

Place the English muffins on a baking sheet. Spoon some of the pizza sauce onto each muffin. Top with a little broccoli, mushrooms, and roasted red pepper, evenly dividing the toppings among the English muffins. Bake for 10 minutes and serve hot.

Per serving (¼ of recipe): 158 calories, 7 g protein, 31 g carbohydrate, 6 g sugar, 2 g total fat, 10% calories from fat, 6 g fiber, 371 mg sodium

—CW

Easy Black Bean Skillet

Serves 4

This superfast recipe uses canned beans and minute brown rice as a time-saver.

1 cup diced onion

½ cup diced green bell pepper

2 cloves garlic, minced

1 teaspoon dried oregano

1 15-ounce can low-sodium black beans, drained and rinsed

1 cup diced fresh or canned tomatoes

1 cup low-sodium vegetable broth

1½ cups uncooked minute brown rice

Sea salt and freshly ground black pepper

1 tablespoon minced fresh cilantro

Optional: hot sauce

Heat 2 tablespoons water in a large skillet over medium heat. Add the onion, bell pepper, garlic, and oregano. Cook, stirring, for 5 minutes, or until the onion is translucent. Add the beans, tomatoes, and vegetable broth and bring to a boil. Add the rice and stir well. Cover, reduce the heat to low, and simmer for 5 minutes. Season with salt and pepper to taste and simmer for 3 more minutes.

Remove from the heat and let sit for 5 minutes, then sprinkle with the cilantro and serve, with hot sauce, if desired.

Per serving (¼ of recipe): 391 calories, 13 g protein, 80 g carbohydrate, 5 g sugar, 3 g total fat, 6% calories from fat, 15 g fiber, 538 mg sodium

—CW

Mexican Polenta Casserole

Serves 4

This hearty casserole is a real crowd-pleaser.

1 16-ounce package precooked polenta (plain, mushroom and onion, or other flavor)

1 cup diced onion

½ cup chopped green bell pepper

1 cup thinly sliced carrots

1 teaspoon ground cumin

1½ teaspoons dried cilantro

2 tablespoons whole-wheat pastry flour

¾ cup low-sodium vegetable broth

1 cup frozen corn kernels

2 cups cooked or canned low-sodium pinto beans, drained and rinsed

Preheat the oven to 375°F and lightly oil an 8 x 11-inch Pyrex baking dish.

Mash the polenta and spread it over the prepared baking dish, pressing down gently and evenly.

Heat 2 tablespoons water in a medium skillet over medium heat and add the onion, bell pepper, carrots, cumin, and cilantro. Cook, stirring, for about 5 minutes. Add the flour and stir until the vegetables are well coated. Cook for 1 to 2 minutes, stirring constantly. Slowly add the vegetable broth and cook for 5 minutes, or until the mixture is thick and bubbly. Stir in the corn kernels and beans and heat them through.

Pour the vegetable-bean mixture evenly over the polenta. Cover, place in the oven, and bake for 30 minutes, or until bubbly. Remove from the oven, uncover, and let sit for 10 to 15 minutes before slicing and serving. Serve with a fresh garden salad.

Per serving (¼ of recipe): 271 calories, 12 g protein, 56 g carbohydrate, 5 g sugar, 2 g total fat, 5% calories from fat, 11 g fiber, 346 mg sodium

—CW

Sweet Potato Burritos

Serves 4

Sweet meets spicy in these nutritious and tasty burritos.

2 cups peeled and diced sweet potatoes

1 cup frozen corn kernels

1 15-ounce can low-sodium black beans, drained and rinsed

1 teaspoon very thinly sliced green onion

1 tablespoon fresh lime juice

1 teaspoon chili powder

Sea salt and freshly ground black pepper

4 8-inch whole-wheat tortillas, warmed

1 cup prepared salsa

2 cups shredded lettuce

Place the sweet potatoes in a medium saucepan and add water to come an inch up the sides. Place over medium-high heat and bring to a boil; cook for 5 minutes, or until the sweet potatoes are tender. Add the corn and cook 1 more minute.

Drain and transfer to a large bowl. Add the black beans, green onion, lime juice, and chili powder; season with salt and pepper to taste. Divide the filling among the tortillas, top with the salsa and lettuce, roll them up, and serve.

Per serving (1 burrito): 298 calories, 13 g protein, 62 g carbohydrate, 8 g sugar, 2 g total fat, 7% calories from fat, 15 g fiber, 891 mg sodium

—CW

Baked Ziti

Serves 4

The ultimate classic casserole goes low fat! This dish is delicious and light.

½ teaspoon olive oil

8 ounces uncooked whole-grain ziti or penne pasta

10.5 ounces firm low-fat tofu, drained

2 tablespoons whole-wheat pastry flour

1 teaspoon garlic powder

1 teaspoon onion powder

1 teaspoon dried basil

½ teaspoon dried oregano

½ teaspoon sea salt, or to taste

1 24-ounce jar fat-free spaghetti sauce

Optional: ½ cup cooked chopped Swiss chard, mushrooms, or zucchini

Preheat the oven to 375°F and grease a 2½-quart casserole dish with the oil.

Cook the pasta according to the package directions to al dente.

Crumble the drained tofu into a bowl and add the flour, garlic powder, onion powder, basil, oregano, and salt. Mix well. Gently fold in the cooked pasta, spaghetti sauce, and any optional ingredients.

Spoon the pasta-tofu mixture into the prepared casserole dish and bake for 25 minutes or until firm and lightly golden on top. Serve hot with a fresh garden salad.

Per serving (¼ of recipe): 237 calories, 12 g protein, 42 g carbohydrate, 9 g sugar, 4 g total fat, 14% calories from fat, 6 g fiber, 556 mg sodium

—CW

Spaghetti with White Bean Marinara Sauce

Serves 4

Adding beans to your spaghetti sauce makes it hearty and satisfying, not to mention higher in protein and fiber, making this a winning recipe for both taste and nutrition! A side of steamed kale or broccoli completes the meal.

10 ounces uncooked whole-grain spaghetti

1 24-ounce jar fat-free spaghetti sauce

1 15-ounce can low-sodium cannellini beans, drained and rinsed

Cook the spaghetti according to the package directions; drain.

Meanwhile, in a medium saucepan, combine the spaghetti sauce and beans, cover, and warm over low heat. Serve the spaghetti topped with the marinara-bean mixture.

Per serving (¼ of recipe): 403 calories, 18 g protein, 85 g carbohydrate, 14 g sugar, 1 g total fat, 3% calories from fat, 11 g fiber, 655 mg sodium

—CW

Veggie Kebabs

Serves 4

Serve these savory kebabs over a brown rice pilaf for a satisfying and easy meal.

16 cherry tomatoes

2 red onions, each cut into 8 bite-size chunks

2 green or red bell peppers, cored, seeded, and cut into 8 pieces each

16 button mushrooms

1 small yellow summer squash, cut into 8 pieces

1 small zucchini, cut into 8 pieces

Marinade:

½ cup balsamic vinegar

½ cup orange juice

2 tablespoons maple syrup

2 tablespoons prepared mustard

1 teaspoon dried Italian seasoning

½ teaspoon sea salt

¼ teaspoon ground black pepper

8 metal skewers, or bamboo skewers soaked in water for 30 minutes

Place the cherry tomatoes, red onions, bell peppers, mushrooms, squash, and zucchini in a large bowl.

In a small bowl, combine the marinade ingredients and whisk well. Pour the marinade over the vegetables and stir to coat. Marinate for 15 minutes.

Heat a charcoal or gas grill or your oven’s broiler. Onto one skewer, thread the ingredients in the following manner: 1 tomato, 1 red onion chunk, 1 pepper piece, 1 mushroom, 1 yellow summer squash slice, 1 tomato, 1 zucchini slice, 1 red onion chunk, 1 pepper, and 1 mushroom. Repeat with remaining ingredients and skewers. Place the kebabs on the hot grill or a broiler pan and brush with the marinade. Grill for 7 minutes, or until desired tenderness, turning the kebabs a few times. Serve immediately.

Per serving (2 kebabs): 110 calories, 4 g protein, 24 g carbohydrate, 14 g sugar, 0.9 g total fat, 7% calories from fat, 4 g fiber, 206 mg sodium

—CW

Risotto Primavera

Serves 4

This version of primavera uses nutritious brown rice to make a creamy easy-to-prepare dish.

1 cup diced onion

2 cloves garlic, minced

1 cup sliced mushrooms

½ cup diced red bell pepper

½ cup diced carrot

1 cup uncooked short-grain brown rice, rinsed

4 cups low-sodium vegetable broth

½ cup green peas

½ cup asparagus, ends trimmed and cut into ½-inch pieces

½ cup diced yellow summer squash

¼ cup minced fresh parsley

Preheat oven to 350°F.

Heat 2 tablespoons water in a Dutch oven or large, deep skillet over medium heat. Add the onion and garlic and cook, stirring, for 5 minutes. Add the mushrooms, bell pepper, and carrot and cook, stirring, for another 5 minutes. Stir in the rice and cook for 2 more minutes. Add the broth, increase the heat to medium-high, and bring to a boil. If using an ovenproof pan, cover the pan and transfer to the oven. If using a skillet that is not ovenproof, pour the rice mixture into a very lightly oiled 2-quart casserole and transfer to the oven. Bake, covered, for 1 hour.

Meanwhile, steam the green peas, asparagus, and squash together until crisp-tender, about 3 to 5 minutes. Remove the risotto from the oven and fold in the steamed vegetables. Serve hot, garnished with the parsley.

Time-saving tip: Use frozen diced vegetables in place of fresh if you are short on time.

Per serving (¼ of recipe): 233 calories, 7 g protein, 49 g carbohydrate, 8 g sugar, 2 g total fat, 6% calories from fat, 7 g fiber, 973 mg sodium

—CW

Gnocchi with Basil and Sun-dried Tomatoes

Serves 2

Gnocchi is simple and elegant and needs few other ingredients to make it shine.

4 to 6 basil leaves, sliced into ribbons

1½ cups dairy-free whole-wheat gnocchi

10 to 12 sun-dried tomatoes

1 teaspoon cracked black pepper

Lay the basil leaves on top of one another, roll them up, and slice them into ribbons.

Bring a medium saucepan of water to a boil. Add the gnocchi and stir; cook until the gnocchi float. Remove them as they come to the top of the water and drain. Transfer to a serving bowl and toss the gnocchi with the basil ribbons, sun-dried tomatoes, and pepper and serve.

Make your own gnocchi! Boil 2 pounds of Yukon gold potatoes or sweet potatoes until they are soft, about 45 minutes. Once the potatoes come out of the water, peel them as best you can, but be careful because they’ll be quite hot (peeling just after cooking prevents the water absorption that occurs when peeled potatoes are boiled). Mash the potatoes, add ¾ cup whole-wheat pastry flour and ¼ teaspoon salt to the potatoes, and gently mix until the ingredients are thoroughly incorporated. Gently knead the dough until it doesn’t stick to your fingers but is still soft. If it is too moist, you may need to incorporate up to ¼ cup more flour. Roll the dough into cigar shapes and slice the rolls into 1-inch pieces. Boil the gnocchi until they float, which will take only about 1 minute. Making gnocchi takes a little practice, but it’s worth it.

Per serving (½ of recipe): 211 calories, 5 g protein, 48 g carbohydrate, 6 g sugar, 0.4 g total fat, 2% calories from fat, 3 g fiber, 714 mg sodium

—JW

Asian Stir-Fry with Apricot Teriyaki Sauce

Serves 4

Serve this sweet and savory stir-fry over a bed of brown rice or quinoa for a winning dinner!

¼ cup low-sodium vegetable broth

½ cup all-fruit apricot preserves

1 tablespoon reduced-sodium soy sauce

1 teaspoon rice vinegar

1 teaspoon cornstarch

1 cup onion sliced into half-moons

2 cloves garlic, minced

4 cups halved button mushrooms

1 cup carrots cut into matchsticks

1 cup shredded green cabbage

2 cups broccoli spears

1 cup yellow summer squash sliced into half-moons

In a small bowl, whisk together the vegetable broth, preserves, soy sauce, vinegar, and cornstarch. Set aside.

In a wok or large skillet, heat 2 tablespoons water over medium-high heat. Add the onion and garlic and cook, stirring, for 5 minutes. Add the mushrooms and cook for 2 more minutes. Add the carrots and cabbage and cook for another 2 minutes. Add the broccoli and squash and cook just until they are crisp-tender, about 2 minutes. Pour the sauce over the vegetables and gently stir; cook until the sauce thickens slightly. Serve immediately.

Time-saving tip: Use 1 16-ounce package frozen stir-fry vegetable blend in place of fresh vegetables.

Per serving (¼ of recipe): 162 calories, 5 g protein, 38 g carbohydrate, 23 g sugar, 0.7 g total fat, 4% calories from fat, 7 g fiber, 315 mg sodium

—CW

Stuffed Peppers with Squash, Black Beans, and Rice

Serves 2 as a main dish or 4 as a side dish

If you have leftover rice and cooked black beans on hand, this recipe can be made in just a few minutes. Or you can slice up the red peppers, add some shredded lettuce, and make a salad out of it!

½ cup cooked brown rice

1 cup cooked black beans

2 Mexican gray squash or zucchini, diced

6 green onions, sliced

2 teaspoons pepitas (green pumpkin seeds)

2 cloves garlic, minced

1 tablespoon chopped fresh oregano

2 tablespoons apple cider vinegar

Juice of 1 lime

¼ teaspoon sea salt

½ teaspoon freshly ground black pepper

2 red bell peppers, cut in half, cored, and seeded

Optional: salsa

Combine the rice, beans, squash, green onions, pepitas, garlic, oregano, vinegar, lime, salt, and pepper in a large bowl. Fill the pepper halves with the squash, rice, and bean mixture. Top with salsa, if desired, and serve.

Per serving (½ of stuffed pepper): 187 calories, 16 g protein, 54 g carbohydrate, 13 g sugar, 3 g total fat, 14% calories from fat, 16 g fiber, 317 mg sodium

—JW

 

Sides

Toasted Brown Rice

Makes 3 cups

Brown rice is delicious when you learn the cooking secrets in this simple recipe. By toasting it first, then cooking it like pasta, it comes out absolutely perfect.

1 cup short-grain brown rice

3 cups water

In a saucepan, rinse the rice briefly with water, then pour off as much of the water as you can. You are now left with damp rice.

Place the pan over high heat and stir the rice until dry, 1 to 2 minutes. Add the water, bring to a boil, then reduce the heat and simmer for about 40 minutes, until the rice is thoroughly cooked but still has a touch of crunchiness. Drain off any remaining water (do not cook it until all the water is absorbed).

To serve, top with sunflower or sesame seeds, soy sauce, or whatever you like.

Per ½-cup serving: 115 calories, 3 g protein, 24 g carbohydrate, 0.4 g sugar, 0.9 g fat, 7% calories from fat, 3 g fiber, 5 mg sodium

Red Rice

Serves 4

This is the Mexican version of Spanish rice and really deserves the roasted peppers in the option section! With a cup of beans, you can make this into a meal.

½ yellow onion, chopped

4 Roma tomatoes (or 8 tomatillos), chopped

1¼ cups water

1 teaspoon white vinegar

½ teaspoon sea salt

1 cup brown rice

Optional: 1 diced roasted Hatch or poblano chile; or 2 to 3 tablespoons diced roasted green chiles

Heat a medium saucepan over medium heat; add the onion and cook until it is translucent, about 3 to 4 minutes, stirring every 30 seconds or so. Add the tomatoes, water, vinegar, and salt and bring to a simmer. Add the rice and return to a simmer. Cover, reduce the heat to low, and cook for about 25 minutes.

Options: Add the roasted pepper along with the tomatoes. If you prefer to roast your own chiles instead of using the canned version, place the chiles in a dry skillet over medium-high heat and toast until the side touching the pan is almost completely blistered. Flip the peppers and toast on the other side. Cool enough to handle, then peel as much of the blistered part of the skin away from the peppers as possible. The flatter your peppers, the more success you will have with this method.

Per serving (¼ of recipe): 182 calories, 4 g protein, 38 g carbohydrate, 2 g sugar, 1 g total fat, 7% calories from fat, 2 g fiber, 146 mg sodium

—JW

Six Ways to Cook Sweet Potatoes

Sweet potatoes are one of the most healthful foods ever to pop out of the ground. Loaded with beta-carotene and naturally sweet, they are practically a meal all by themselves. There are countless ways to cook them; here are six very easy ones:

Boiled. Peel the sweet potatoes, cut into chunks, toss into boiling water, and cook until soft, about 20 minutes. Drain and mash with a fork or immersion blender. If you like, stir in some orange juice or brown sugar, or top with cinnamon.

Steamed. Cut the sweet potatoes into 2-inch chunks and steam for about 5 minutes in a steamer basket. Season with cumin, chili powder, and fresh cilantro. Mash and serve over rice.

Another way to season them is to whisk together 2 tablespoons vegan mayonnaise, the juice of 1 lime, and 1½ teaspoons curry powder; stir into the sweet potatoes and top with chopped fresh cilantro.

Baked. Wet and pierce the skin with a fork, then place on a baking sheet or in an ovenproof pan and bake at 350°F for about 40 minutes. Season with a little salt and pepper.

As an extra-moist and delicious alternative, preheat the oven to 450°F. Place the sweet potatoes directly on an oven rack, with foil or a baking sheet below to catch drips. Do not poke holes into the sweet potatoes. Bake for 20 minutes, then reduce the temperature to 350°F and bake for an additional 60 minutes.

And here’s a way to get really fancy: Peel and slice 1 or 2 sweet potatoes into ½-inch rounds and place in a baking dish. Whisk together ¼ cup seasoned rice vinegar, 2 tablespoons low-sodium soy sauce, and 1 teaspoon dried oregano or rosemary and pour over the top. Cover with foil and bake for 20 minutes at 400°F. Remove the foil and bake for another 10 minutes.

Roasted. Cut into 2-inch cubes. Roast at 450°F alone or with onions, Brussels sprouts, or other root vegetables.

Microwaved. Pierce sweet potatoes all over with a fork, then place in the microwave, jackets and all. Cover with a paper towel and microwave on high for 3 to 4 minutes. Turn them over and microwave for an additional 3 to 4 minutes. Top with a little salt and pepper, or perhaps chopped walnuts or dates, raisins, or cinnamon. They also go well with salsa or hummus.

Slow-cooked. Wash the sweet potatoes, but do not dry them, and fill a slow cooker with as many as it can hold. There is no need to poke holes in them or add any cooking liquid. Just cook on low for about 7 hours, until tender. Cut open and enjoy them plain, or remove the skins and mash them.

And did you know that you can use sweet potatoes as a thickener when making soup? They go especially well in broccoli soup and chili.

Per medium sweet potato: 103 calories, 2 g protein, 24 g carbohydrate, 7 g sugar, 0.2 g total fat, 1% of calories from fat, 4 g fiber, 41 mg sodium

Moroccan Mint Couscous

Serves 3

Moroccan mint tea, a gunpowder tea (meaning the leaves have been rolled into pellets) flavored with lots of mint, suffuses the couscous, giving it a full-bodied taste, which is balanced by sweet apricots, spicy chile paste, and salty olives.

¾ cup hot mint tea

¾ cup uncooked couscous

4 to 5 dried apricots, chopped

8 to 10 pitted dried black olives or pitted whole kalamata olives

1 tablespoon chile paste, preferably harissa sauce

½ cup cooked chickpeas, drained and rinsed

Combine the hot tea and couscous in a medium bowl. As the couscous absorbs the liquid, slowly fluff it with a fork. Add the remaining ingredients, stir together, and serve.

Per serving ( of recipe): 404 calories, 14 g protein, 19 g carbohydrate, 11 g sugar, 3 g total fat, 11% calories from fat, 9 g fiber, 258 mg sodium

—JW

That Delish Potato Dish

Serves 10 (makes 10 cups)

This dish really wows people and couldn’t be simpler. It goes especially well with steamed broccoli and a salad.

3 carrots, peeled and sliced ½ inch thick

1 medium to large sweet potato, peeled and cut into 1-inch pieces

6 small red potatoes, cut into 1-inch pieces

1 medium red onion, quartered and sliced

1 medium yellow onion, quartered and sliced

3 tablespoons reduced-sodium soy sauce

3 tablespoons Bragg Liquid Aminos

¼ cup water

1 teaspoon garlic powder (no salt added)

½ teaspoon Italian seasoning (no salt added)

Preheat the oven to 350°F and lightly spray an 11 x 13-inch baking pan with cooking spray.

Place the vegetables in the prepared baking dish and toss to mix. Whisk together the soy sauce, liquid aminos, water, garlic powder, and Italian seasoning and pour over the vegetables. Cover tightly with foil and bake for 1½ hours. Stir the vegetables and serve.

Per 1-cup serving: 66 calories, 2 g protein, 15 g carbohydrate, 0.1 g total fat, 2% calories from fat, 2 g fiber, 327 mg sodium

—Recipe from Riva Gebel

Plantains in Cumin Tomato Sauce

Serves 2

East African cuisine has long been influenced by India, but it has a more rustic, hearty feel to it.

1½ teaspoons cumin seeds

1 tablespoon coriander seeds

½ onion, sliced

1 red bell pepper, cored, seeded, and diced

3 cloves garlic, minced

4 Roma tomatoes, chopped, or 12 ounces crushed tomatoes

¼ teaspoon sea salt

3 plantains, sliced in half lengthwise and cut into 3-inch strips

Optional: 1 diced jalapeño; ¼ teaspoon ground turmeric; 1 cup chopped collard greens; 2 tablespoons chopped peanuts

Toast the cumin seeds and coriander seeds in a large dry sauté pan over medium heat until the coriander seeds start to pop, about 1½ minutes. Add the onion and bell pepper and cook for about 4 or 5 minutes, until the onion starts to brown. Add the garlic and cook for 1 more minute. Add the tomatoes and salt and continue cooking until the tomatoes reduce to a sauce. Add the plantains and simmer until they are cooked but not mushy, adding water to the pan every so often to make sure the sauce halfway covers the plantains.

Options: If you use the jalapeño, add it along with the tomatoes. Same with the turmeric and collard greens. The turmeric will give this dish a tangy curry flavor, and the collard greens will pair naturally with the cumin tomato sauce. The peanuts are used as a garnish for the finished dish.

Per serving (½ of recipe): 398 calories, 6 g protein, 101 g carbohydrate, 48 g sugar, 2 g total fat, 5% calories from fat, 12 g fiber, 301 mg sodium

—JW

East African Quinoa Pilaf

Serves 3

Pilaf, or pilau, is usually made with rice, but the nutty flavor of quinoa is an excellent canvas for the colors of the East African spices.

1¼ cups quinoa

1 red onion, diced

1 carrot, diced

1 tablespoon coriander seeds

1 teaspoon cumin seeds

2 cloves garlic, minced

2 teaspoons minced ginger

1 serrano chile, minced (substitute ½ to 1 jalapeño for less heat)

3 Roma tomatoes, chopped

1 cup sliced collard greens (or kale or mustard greens), stripped from stems

½ teaspoon ground cardamom

½ teaspoon ground cinnamon

¼ teaspoon sea salt

Optional: 2 tablespoons slivered almonds

Steam the quinoa for 20 minutes using a steamer with reasonably small holes (don’t worry if some quinoa falls through into the water).

Heat a medium sauté pan over medium heat. Add the onion and carrot and cook until they are just soft, about 3 minutes. Add the coriander and cumin seeds and cook for about 1 minute. Add the garlic, ginger, and chile and cook for 1 minute. Add the tomatoes, collard greens, cardamom, cinnamon, and salt and cook for about 5 minutes, until the collard greens are just tender. Stir in the steamed quinoa and slivered almonds, if desired.

Per serving: 324 calories, 15.6 g protein, 62 g carbohydrate, 4 g sugar, 5 g total fat, 14% calories from fat, 9 g fiber, 334 mg sodium

—JW

 

Sauces

Cream Gravy

Makes about 1 cup

This is a healthy version of the cream gravy often used in the South. The flavor comes not from milk and fat but from pepper and other spices.

3 tablespoons whole-wheat flour (preferably whole-wheat pastry flour)

teaspoon sea salt

½ to 1 teaspoon cracked black pepper

1 cup unsweetened soy milk or almond milk

Optional: 1 teaspoon fresh chopped rosemary; 1 clove minced garlic; ¼ teaspoon crushed red pepper; 1 teaspoon grated nutmeg; or ½ minced onion

Heat a wide saucepan over medium heat. Add the flour, salt, and pepper and toast, stirring, for about 2 minutes, until the flour develops a nutty aroma. Slowly stir in the soy milk about ¼ cup at a time, thoroughly incorporating each addition of liquid before moving on to the next. Simmer the gravy for about 5 minutes. If it gets lumpy, put it in a blender and blend for about 30 seconds, then return it to the pan.

Options: If using the rosemary and/or garlic, add them immediately after all the liquid has been incorporated into the gravy. If you add the nutmeg and onion to the base recipe once the gravy starts simmering, you’ve got a classic French béchamel sauce.

Per ½-cup serving: 90 calories, 5 g protein, 12 g carbohydrate, 0.5 g sugar, 2 g total fat, 22% calories from fat, 2 g fiber, 315 mg sodium

—JW

Chimichurri Sauce

Makes about ¼ cup

This is a potent addition to any hearty dish and intensifies the flavor of any recipe it’s added to. Use it sparingly, the way you might use mustard on a sandwich.

¾ cup roughly chopped fresh parsley

3 tablespoons white wine vinegar

2 tablespoons water

3 whole cloves garlic, peeled

teaspoon sea salt

½ teaspoon freshly ground black pepper

Optional: 2 tablespoons roasted diced green chiles or 1 diced fresh jalapeño; 1 tablespoon fresh oregano leaves; squeeze of fresh lime juice

Combine all the ingredients in a blender (including any optional ingredients) and blend until completely smooth.

Per ¼-cup serving: 29 calories, 1 g protein, 4 g carbohydrate, 0.3 g sugar, 0.2 g total fat, 25% calories from fat, 0.8 g fiber, 327 mg sodium

—JW

 

Spreads, Dips, and Snacks

Peach Salsa and Baked Pita Chips

Makes about 2 cups salsa (4 servings)

This flavorful salsa will be a hit at your next party!

1½ cups diced peaches

¼ cup diced red onion

¼ cup finely diced red bell pepper

2 tablespoons chopped fresh cilantro

1 tablespoon seeded minced jalapeño chile

Juice of 2 limes

teaspoon sea salt

4 whole-wheat pita breads, cut into 4 pieces and pulled apart

Preheat the oven to 350°F.

In a medium bowl, combine the peaches, onion, bell pepper, cilantro, jalapeño, lime juice, and salt. Cover and refrigerate for 1 hour before serving.

To make the pita chips, place the pita bread wedges on a baking sheet and bake for 5 minutes, or until crisp. Remove from the oven and cool, then serve with the salsa.

Per serving (¼ of recipe): 155 calories, 5 g protein, 33 g carbohydrate, 10 g sugar, 1 g total fat, 8% calories from fat, 5 g fiber, 314 mg sodium

—CW

White Bean Pâté

Makes about 2 cups (4 servings)

Serve this delicious dip with your favorite raw veggies for a healthy snack.

1 unpeeled onion, cut in half

1 15-ounce can low-sodium white beans, drained and rinsed

2 cloves garlic, minced

1½ tablespoons balsamic vinegar

Sea salt and freshly ground black pepper

Preheat the oven to 350°F.

Place the onion cut side down in a small baking dish. Bake for 1 hour, or until the onion is very soft and the skin slips off easily.

Place the cooked onion, beans, garlic, and vinegar in a blender or food processor. Blend, adding a little water as needed, until smooth. Season with salt and pepper to taste. Transfer to a bowl, cover, and refrigerate for 1 hour. Serve with celery sticks, carrot sticks, or whatever vegetables you enjoy.

Per serving (½ cup): 119 calories, 7 g protein, 22 g carbohydrate, 2 g sugar, 0.3 g total fat, 2% calories from fat, 5 g fiber, 371 mg sodium

—CW

Jicama Sticks with Orange Roasted Red Pepper Dip

Serves 1

Jicama (pronounced HICK-uh-muh) is a root veggie with a crisp, refreshing taste. Serve with the citrus roasted red pepper dip here or a simple sweet mustard.

½ small jicama, peeled

Juice of 1 orange

Juice of 1 lime

2 tablespoons fresh cilantro leaves

2 roasted red peppers

Pinch of sea salt

Cut the jicama in half (use half for this recipe and save the other half for more snacks or a salad later in the week). Slice the jicama ½ inch thick, then lay the slices flat and cut them into sticks.

Combine the orange juice, lime juice, cilantro, roasted red peppers, and salt in a food processor and process until smooth. Serve the dip with the jicama sticks.

Tip: When peeling the jicama, it’s easier to use a paring knife than a vegetable peeler, as you’ll want to slice about ¼ inch into the jicama in order to remove all the hard, rough skin.

Per serving: 170 calories, 4 g protein, 39 g carbohydrate, 21 g sugar, 0.9 g total fat, 5% calories from fat, 14 g fiber, 163 mg sodium

—JW

Mango and Watermelon with Lime

Serves 1

Fresh fruit dressed with lime juice and a touch of chili powder is a common snack throughout Mexico. The sourness of the lime juice coupled with the sweetness of the fruit gives the snack a nice pucker, and the chili powder adds zing!

1 mango, peeled, pitted, and sliced

2 wedges of watermelon

Juice of 1 lime

Sprinkling of chili powder

Slice the mango in half around the pit. Slice the mango into strips in the skin without piercing the skin. Scoop out the mango slices with a spoon. Sprinkle lime juice and chili powder on each slice of mango and wedge of watermelon.

Tip: Mangoes have a long, thin pit that runs down the length of the fruit. Slice just off the center of the mango, and if you hit the pit, gently run your knife along the side to get the most out of your mango. You may find it easier and safer to put the mango on a cutting board before you start slicing.

Per serving: 307 calories, 5 g protein, 79 g carbohydrate, 66 g sugar, 2 g total fat, 5% calories from fat, 6 g fiber, 110 mg sodium

—JW

 

Desserts

Banana Ice Cream

Makes 4 servings

If you’re wondering where the other ingredients are in this recipe, there actually is only one—bananas! You have to try it to believe it!

8 ripe bananas

Peel and slice the bananas, place them in a container, cover, and freeze for at least 1 hour, until frozen. Remove the frozen bananas from the freezer and let them thaw a little at room temperature for 5 minutes. Place the bananas in a food processor and process until smooth and creamy, like soft-serve ice cream. You can vary the recipe by adding a little cinnamon, vanilla, or cocoa powder.

Per serving (¼ of recipe): 210 calories, 3 g protein, 54 g carbohydrate, 29 g sugar, 0.8 g total fat, 3% calories from fat, 6 g fiber, 2 mg sodium

—CW

Mom’s Applesauce Cake

Serves 8

This moist spice cake has just the right level of sweetness and is perfect on an autumn afternoon. Thanks, Mom!

¼ teaspoon safflower oil

2 cups whole-wheat pastry flour, sifted

2 teaspoons aluminum-free baking powder

2 teaspoons baking soda

¼ teaspoon sea salt

2 teaspoons ground cinnamon

¼ teaspoon ground nutmeg

1 cups unsweetened applesauce

1 cup rice milk

1 teaspoon pure vanilla extract

½ cup maple syrup

¾ cup raisins

Preheat the oven to 350°F and grease a 10-inch glass pie plate with the safflower oil.

In a large bowl, combine the flour, baking powder, baking soda, salt, cinnamon, and nutmeg and lightly stir with a whisk to aerate.

In a separate large bowl, combine the applesauce, rice milk, vanilla, and maple syrup and whisk to blend. Pour the wet ingredients into the dry ingredients and mix well. Add the raisins and stir to combine.

Pour the batter into the prepared pie plate and bake for 40 to 45 minutes, until the center springs back to the touch and a toothpick inserted in the center comes out clean. Cool in the pan completely before slicing and serving.

Per serving ( of recipe): 243 calories, 5 g protein, 57 g carbohydrate, 27 g sugar, 1 g total fat, 4% calories from fat, 5 g fiber, 528 mg sodium

—CW

Fruity Couscous Cake

Serves 6

Great news—a cake you don’t have to bake!

4 cups apple juice

1 teaspoon pure vanilla extract

Pinch of sea salt

2 cups uncooked couscous (the light-colored variety)

2 cups blueberries

½ cup all-fruit jam

1½ cups fresh fruit of your choice, for garnish (such as sliced peaches, kiwis, or strawberries)

In a medium saucepan, combine the apple juice, vanilla, and salt. Bring to a boil and add the couscous. Stir, cover, and reduce the heat to low; simmer for about 2 minutes. Turn off the heat and set aside, covered, for 5 to 10 minutes, until the juice has been absorbed. Gently fold the blueberries into the cooked couscous.

Rinse but don’t dry a 9½-inch tart pan. Pour the couscous mixture into it and smooth the top with a spatula. Place the cake in the refrigerator and chill for at least 2 hours or until firm. Spread the jam over the cake and arrange the fresh fruit in a pretty pattern over the top.

Note: This cake can be made gluten free by replacing the couscous with uncooked polenta (corn grits). If using the polenta, increase the cooking time to 10 minutes.

Per serving ( of recipe): 412 calories, 9 g protein, 93 g carbohydrate, 38 g sugar, 1 g total fat, 2% calories from fat, 7 g fiber, 72 mg sodium

—CW

Blackberry Bars

Makes 9 bars

These little jam squares are supereasy to make and filled with vitamin C–rich berries.

¼ teaspoon safflower oil

¾ cup barley flour, or flour of your choice

½ teaspoon sea salt

3 cups quick-cooking rolled oats

cup unsweetened applesauce

½ cup maple syrup

1 teaspoon pure vanilla extract

1 cup all-fruit blackberry jam

Preheat the oven to 350°F and lightly oil an 8 x 8-inch baking dish.

In a large bowl, combine the flour, salt, and oats.

In a small bowl, mix together the applesauce, maple syrup, and vanilla. Add the wet ingredients to the dry ingredients and mix well.

Cover the bottom of the prepared baking dish with half of the dough and press it until smooth. Spread the jam on top and crumble the remaining dough over the jam. Place in the oven and bake for 30 minutes, or until lightly golden on top. Cool in the pan and cut into bars.

Per serving (1 bar): 289 calories, 5 g protein, 64 g carbohydrate, 30 g sugar, 2 g total fat, 7% calories from fat, 7 g fiber, 139 mg sodium

—CW

Warm Apple Cherry Compote

Makes 4 servings

This simple dessert can be served in endless variations. Feel free to change up the fruits for fun, and top with a little low-fat granola for a delicious treat.

3 apples, cored and chopped

1 cup fresh or frozen and thawed pitted cherries

¼ cup apple juice

Pinch of sea salt

2 tablespoons maple syrup

1½ tablespoons cornstarch diluted in 2 tablespoons cold water

½ teaspoon ground cinnamon

1 teaspoon pure vanilla extract

Combine the apples, cherries, apple juice, salt, and maple syrup in a medium saucepan. Cover and bring to a gentle boil over medium-high heat. Reduce the heat to low and simmer, covered, for 5 minutes, or until the fruit is soft.

Slowly add the diluted cornstarch, stirring constantly to prevent lumping, until the mixture becomes thick. Stir in the cinnamon and vanilla and turn off the heat. Serve warm (or refrigerate and serve chilled).

Note: Kudzu root starch can be used in place of the cornstarch for an even healthier dessert. Kudzu is known for its alkalizing effects.

Per serving (¼ of recipe): 144 calories, 0.8 g protein, 37 g carbohydrate, 27 g sugar, 0.4 g total fat, 2% calories from fat, 4 g fiber, 77 mg sodium

—CW

Baked Fruit Compote

Makes 4 servings

This is a nice way to enjoy fruit. The spices and the baking transform simple fruit into a fat-free treat!

4 cups sliced peaches

1 cup blueberries

½ cup red raspberries

5 tablespoons maple syrup

½ teaspoon ground cinnamon

¼ teaspoon ground allspice

¼ teaspoon ground ginger

¼ teaspoon ground cloves

Preheat the oven to 350°F.

Combine all the ingredients in a large bowl and mix gently. Pour the fruit into a 2-quart baking dish, cover, and bake for 30 minutes, or until the fruit is soft. Serve warm.

Per serving (¼ of recipe): 150 calories, 2 g protein, 39 g carbohydrate, 32 g sugar, 0.7 g total fat, 4% calories from fat, 4 g fiber, 3 mg sodium

—CW

Minted Fruit Kebabs

Makes 4 kebabs (4 servings)

Fresh fruit makes a striking appearance in these antioxidant-rich kebabs. Enjoy them for a refreshing, light dessert!

8 red or green grapes

4 large strawberries

4 1-inch-square cantaloupe chunks

4 1-inch-square honeydew chunks

4 ½-inch-thick slices peeled kiwi

4 1-inch-square watermelon chunks

¼ cup orange juice

2 teaspoons fresh lime juice

2 tablespoons finely chopped fresh mint leaves

1 teaspoon pure vanilla extract

4 10-inch bamboo skewers

Thread 1 grape, 1 strawberry, 1 cantaloupe chunk, 1 honeydew chunk, 1 slice kiwi, 1 watermelon chunk, and 1 more grape onto a skewer. Repeat with the remaining fruit and skewers. Place the finished skewers in a shallow container.

In a small bowl, whisk together the orange juice, lime juice, mint, and vanilla. Pour the marinade over the fruit kebabs, cover, and chill for at least 30 minutes (or up to 3 hours) in the refrigerator before serving.

Per serving (1 kebab): 35 calories, 0.6 g protein, 8 g carbohydrate, 7 g sugar, 0.2 g total fat, 5% calories from fat, 1 g fiber, 5 mg sodium

—CW

Fruit Pops

Makes 6 pops

Now you can enjoy an all-natural frozen treat on those hot summer days!

About 3 cups unsweetened fruit juice of your choice, such as grape, pomegranate, or orange juice

Fill an ice pop mold (set of 6) with the juice and freeze for at least 3 hours. To remove a frozen pop from the mold, run briefly under warm water.

Note: For variety, you can also use fruit juice concentrate such as apple or orange blended with bananas, or add fresh berries or chopped fresh fruit to the pops.

Per serving (1 pop): 76 calories, 0.5 g protein, 19 g carbohydrate, 18 g sugar, 0.2 g total fat, 2% calories from fat, 0.3 g fiber, 6 mg sodium

—CW

Vanilla Berry Sorbet

Serves 4

This refreshing sorbet makes a light finish to any meal.

2 cups fresh or frozen raspberries or strawberries

¼ cup maple syrup or agave nectar, plus more if needed

1 teaspoon pure vanilla extract

Optional: teaspoon almond extract

In a blender, combine all the ingredients and blend until smooth. Adjust the sweetness to taste, if needed. Pour into a freezer container, cover, and freeze for at least 3 hours, until firm. To serve, remove the sorbet from freezer and let stand at room temperature until soft enough to scoop out.

Per serving (¼ of recipe): 88 calories, 0.7 g protein, 21 g carbohydrate, 15 g sugar, 0.4 g total fat, 4% calories from fat, 4 g fiber, 3 mg sodium

—CW

Super Raspberry Protein Brownies

Makes 16 brownies

A brownie made with beans? You bet! The beans add fiber, calcium, and protein, making these brownies a nutritious indulgence.

¼ teaspoon safflower oil

2 15-ounce cans low-sodium black beans, drained and rinsed

1 cup pitted dates

1 cup all-fruit raspberry jam

1 tablespoon pure vanilla extract

¼ cup whole-wheat pastry flour

1 cup unsweetened cocoa powder

¼ teaspoon sea salt

Preheat the oven to 350°F and grease an 8 x 8-inch baking pan with the oil.

Combine the black beans, dates, jam, and vanilla in a food processor and process until smooth. Add the flour, cocoa powder, and salt and process again.

Pour into the prepared pan and smooth the top with a spatula. Bake for 30 minutes or until the top looks set. Remove from the oven and cool completely, then cut into 16 squares. The brownies will keep, refrigerated in a covered container, for up to 1 week.

Per serving (1 brownie): 145 calories, 5 g protein, 33 g carbohydrate, 15 g sugar, 1 g total fat, 7% calories from fat, 8 g fiber, 110 mg sodium

—CW

Baked Apples

Serves 4

Enjoy this warm and cozy dessert on a chilly night.

¼ teaspoon safflower oil

4 apples, peeled, cored, and sliced

¼ cup raisins

¼ cup rice milk

¼ cup maple syrup

2 tablespoons whole-wheat pastry flour

1 teaspoon ground cinnamon

¼ teaspoon ground nutmeg

Preheat the oven to 350°F and grease a 1½-quart casserole dish with the oil.

Combine the remaining ingredients in a large bowl and gently stir to coat the apple slices. Transfer to the prepared casserole dish and bake for 1 hour, or until the apples are soft. Serve warm.

Per serving (¼ of recipe): 182 calories, 1 g protein, 46 g carbohydrate, 34 g sugar, 0.9 g total fat, 4% calories from fat, 3 g fiber, 9 mg sodium

—CW

Chocolate Pudding

Serves 4

This creamy pudding is high in protein from the secret ingredient: beans!

1 15-ounce can low-sodium black beans, drained and rinsed

½ cup unsweetened cocoa powder

3 tablespoons maple syrup

3 tablespoons rice milk

1 teaspoon vanilla extract

¼ teaspoon sea salt

4 fresh raspberries, for garnish

4 mint sprigs, for garnish

Place all the ingredients in a blender or food processor and blend until smooth. Divide among individual serving glasses and chill for at least 1 hour before serving. Just before serving, garnish each glass with a raspberry and a mint sprig.

Per serving (¼ of recipe): 176 calories, 8 g protein, 37 g carbohydrate, 10 g sugar, 2 g total fat, 10% calories from fat, 11 g fiber, 294 mg sodium

—CW

Spiced Pumpkin Bread

Makes 1 loaf (12 slices)

This moist, satisfying bread will leave you wanting more. Go ahead… it’s fat-free and sugar-free!

2 cups whole-wheat pastry flour, sifted

1 teaspoon aluminum-free baking powder

1 teaspoon baking soda

¼ teaspoon sea salt

1½ tablespoons flaxseed meal

1 teaspoon ground cinnamon

teaspoon ground ginger

½ teaspoon pumpkin pie spice

½ cup rice milk

1 cup plus 2 tablespoons canned pumpkin puree

½ cup maple syrup

½ teaspoon brown rice vinegar

1 teaspoon pure vanilla extract

½ cup raisins

Preheat the oven to 350°F and grease a 1½-quart loaf pan.

In a large bowl, combine the flour, baking powder, baking soda, salt, flaxseed meal, cinnamon, ginger, and pumpkin pie spice and stir with a whisk to aerate.

In a medium bowl, whisk together the rice milk, pumpkin puree, maple syrup, vinegar, and vanilla. Add the wet ingredients to the dry ingredients and stir well. Fold in the raisins and pour the mixture evenly into the prepared loaf pan.

Bake for 1 hour, or until the center springs back to the touch and a toothpick inserted comes out clean. Cool thoroughly before slicing. Store in a covered container.

Per serving (1 slice): 140 calories, 3 g protein, 32 g carbohydrate, 13 g sugar, 1 g total fat, 6% calories from fat, 4 g fiber, 203 mg sodium

—CW

Lemon Rice

Serves 2

This recipe is similar to rice pudding but not nearly as sweet. The sweetness comes from the currants and almond milk, and the lemon juice adds a bit of brightness.

Juice of 1 lemon

¾ cup sweetened almond milk

½ teaspoon ground cinnamon

2 tablespoons currants

¼ cup short-grain brown rice

Zest of 1 lemon

Optional: 1 mango, peeled, pitted, and sliced

Zest a lemon and then juice it. Combine the almond milk, lemon juice, cinnamon, and currants in a medium saucepan and bring to a boil. Stir in the rice. Bring the liquid back to a boil, cover the pot, reduce the heat to low, and cook until the rice is soft, about 20 minutes. There should still be a bit of liquid left in the pot.

Divide the rice between serving bowls and top with the lemon zest.

Option: If you use the mango, add it before the lemon zest.

Tips: To zest a lemon, you’ll need a zester or Microplane grater. Scrape the lemon deep enough that you take the peel of the lemon off the fruit but not so far that you dig into the whitish, bitter pith. The peel, not the pith, is the zest. To juice a lemon by hand, slice the lemon along a diagonal to expose as much surface area as possible while still being able to get a hand around the lemon. Squeeze the lemon with your hand, but have the cut side of the lemon facing toward your palm and let the juice run between your fingers, using your fingers as a makeshift sieve.

To slice a mango, see here.

Per serving (½ of recipe): 154 calories, 2 g protein, 32 g carbohydrate, 14 g sugar, 2 g total fat, 10% calories from fat, 1 g fiber, 62 mg sodium

—JW

Iced Watermelon and White Peach

Serves 8

This dish is the perfect refreshment for a hot day.

2 cups pureed white peaches

2 cups pureed watermelon

½ cup agave nectar

Optional: leaves from 1 small sprig of mint, preferably lemon mint

Remove the stems and pits from the peaches. Remove the seeds and rind from the watermelon. Place the peaches in the blender and puree them, then add the watermelon to the blender and puree again. Add the agave nectar and blend to incorporate.

Option: If you are using the mint, crush the mint with the back of a knife and puree it along with the peaches. Place the pureed mixture in a shallow metal or glass bowl and leave it in the freezer until it ices over. With a large metal spoon, scrape the frozen mixture to create a shaved ice treat.

Per serving ( of recipe): 106 calories, 1 g protein, 27 g carbohydrate, 25 g sugar, 0.3 g total fat, 3% calories from fat, 1 g fiber, 1 mg sodium

—JW