Note: Page numbers in bold indicate recipe category lists.
Almond milk, 39
Apples
Apple, Quince, and Barley Tart, 144
Apple Gemelli Salad, 79
Apple Jell-O Cups, 195
Apple Strawberry Crumble, 174
Apple with Yogurt and Cinnamon, 147
Baked Apples Stuffed with Nuts and Raisins, 218
Caramel Nut Apple Wedges, 185
Mulled Spiced Cider, 262
Peanut Butter Apple Wraps, 59
Sweet Potato Apple Purée, 263
Apricots, 187, 246
Artichoke dishes, 121, 137
Asparagus, 65, 128, 245
Attractiveness, health and, 6–7
Avocado
Avocado Bagel Sandwich, 47
Avocado Citrus Salad, 150
Homemade Guacamole, 198
Quick Breakfast Burrito with Avocado and Soy Cheese, 126
Bananas
about: overripe, 169
Banana Chocolate-Chip Pancake Wrap, 24
Banana Mousse, 177
Banana Nut Cake, 43
Banana-Nut Stuffed French Toast, 220
Chocolate Chip Banana Cake, 170
Peanut Butter Banana Breakfast Wraps, 43
Peanutty Bananas, 182
in smoothies. See Smoothies
Basil, fresh, 85
Beans and legumes
about: bean sprouts, 88; cannellini beans, 67; chickpeas (garbanzo beans), 69; lentils, 73
Bean and Corn Tartlets, 255
Black Bean and Corn Soup, 63
Black Bean Nachos with Corn Tomato Salsa, 202
Black Bean Veggie Dip, 201
Cannellini Minestrone, 67
Chickpea Soup, 69
Chickpeas with Parmesan Spread, 188
Cuban Black Beans and Sweet Potatoes, 135
Fall Minestrone Soup, 223
Indian Curried Lentil Soup, 129
Moroccan Tagine of Chicken and Chickpeas, 71
Potato Garbanzo Stew, 68
Red Lentil and Sweet Potato Soup, 73
Spicy Southwestern Two-Bean Salad (and pasta variation), 133
Ten-Minute Cheater’s Chili, 123
Tuscan Bean Soup, 66
Beef, 97
Chinese Beef Stir-Fry, 109
Healthy Taco Salad, 77
Roast Beef Pitas, 58
Spicy Beef and Cabbage, 108
Steak and Caesar Salad, 78
Steak Stroganoff, 107
Surf and Turf Pasta, 110
Berries
Apple Strawberry Crumble, 174
Frozen Yogurt with Berry Sauce, 166
Light and Sweet Strawberry Pie, 172
Protein and Berry Pita, 37
Raspberry Almond Turnovers, 26
Raspberry or Strawberry Coulis, 257
in smoothies, 146–47, 238
Strawberry Rhubarb Pudding, 258
Breads and baked goods. See also Desserts; Sandwiches
about: bagels, 47; blender pancakes, 22; cornmeal, 25; mixing pancake batter, 125; pita bread, 59; puff
Breads and baked goods—continued
pastry, 26; using stale bread, 20
Apple Cheddar Rye Rounds, 184
Apple Yogurt Cinnamon Pancakes, 22
Baked French Toast, 19
Baked Gingerbread Pancakes, 275
Banana Chocolate-Chip Pancake Wrap, 24
Banana-Nut Stuffed French Toast, 220
Blueberry Cornmeal Pancakes, 25
Buttermilk Biscuits, 231
California English Muffin, 42
California French Bread Pizza, 212
Cheesy Tomato Bruschetta, 192
Classic French Bread Pizza, 211
Corn Cakes Topped with Fried Green Tomatoes, 29
Fresh Basil Bruschetta with Balsamic Reduction, 120
Ginger Pear Wheat Pancakes, 23
Good-for-You Blueberry French Toast, 21
Ham and Fig Panini, 248
Hummus Tomato Pita Pizza, 216
Oat Bran Griddlecakes, 27
Oatmeal Buttermilk Pancakes, 19
Oatmeal Raisin Scones, 221
Rolled Cheese Biscuits, 213
Simple Pita Chips, 198
Simple Scallion Pancakes, 190
Stuffed French Toast, 20
Sweet Potato Pie Pancakes, 219
Thanksgiving Pizza, 281
Vegan Pancakes, 125
Whole-Wheat Biscuit Pizzas, 214
Whole-Wheat Biscuits, 208
Breakfast recipes, 11–29, 124–26. See also Breads and baked goods; High-energy recipes
Broccoli dishes, 153, 209, 257
Brussels Sprouts, Roasted, with Apples, 141
Calories, counting, 83
Canned foods, 29
Caramel, 171, 185
Carrots
about, 33; cooked vs. uncooked, 242; eye nutrition from, 130; on pizza, 211
Carrot and Date Salad, 155
Coriander Carrots, 266
Cream of Carrot Soup with Coconut, 130
Creamy Carrot Smoothie, 33
Tangy Carrot and Tomato Salad, 242
Cheese
about: cotija cheese, 201; feta cheese, 76; quesadillas, 18
eggs with. See Eggs
Fruit and Cheese Quesadillas, 18
Garden Quesadillas, 250
pasta with. See Pasta
Simple, Sweet Ricotta Dessert, 164
Smoked Salmon Quesadilla, 208
Toasted Cheese and Turkey Sandwich, 46
Chicken, 97
Asian Chicken Salad, 76
Cajun Chicken Strips, 206
Chicken Breasts with Rosemary, 99
Chicken Burrito, Hold the Rice, 52
Chicken Soup Verde, 65
Cilantro Chicken Tacos, 251
Fried Chicken with Cornmeal Crust, 230
Ginger Peanut Chicken Salad Wrap, 54
Hungarian Chicken Paprikas, 102
Monte Cristo Sandwich, 56
Moroccan Tagine of Chicken and Chickpeas, 71
Naked Fajitas, 52
Nutty Chicken Fingers, 205
Poached Chicken with Pears and Herbs, 229
Simple Grilled Chicken Breasts, 98
Spicy Chicken Nachos, 203
Spicy Honey-Brushed Chicken Breast, 100
Sweet Crusted Chicken Nuggets, 100
Teriyaki Chicken Power Pita, 49
Thai Chicken Sauté, 101
Chocolate, 24, 170, 174, 225, 280
Cilantro and coriander, 251
Citrus
about: lemon and lime juice, 41; using in dishes, 92
Avocado Citrus Salad, 150
Citrus Green Beans, 244
Citrus Rice Salad, 92
Easy, Low-Fat Key Lime Pie, 173
Mango Citrus Salsa, 123
Simple Orange Smoothie, 238
Tangerine and Mint Salad, 154
Coffee Almond Float, 163
Corn
Baked Tortilla Chips, 199
Bean and Corn Tartlets, 255
Black Bean and Corn Soup, 63
Corn Tomato Salsa, 202
Simple Corn Stuffing, 271
Tex-Mex Popcorn, 193
Currants, 243, 264
Curry powder, 113
Dates, 184
Desserts, 26, 162, 163–78, 215, 232–34, 258–59, 276–80. See also Snacks
Dips. See Sauces and dips
Drinks
Mulled Spiced Cider, 262
Raspberry Almond Milk Frappé, 35
Red Bean Ice Cream Shake, 181
smoothies, 32–33, 146–47, 180, 238–39
Eggplant, Crunchy, 265
Eggs
about, 12; egg white foams, 172; omelets, 15
Basic Breakfast Sandwich, 36
Chive and Cheddar Omelet, 15
Eggs Benedict, 12
Eggs Florentine, 14
Egg White Bruschetta, 13
Mom’s Egg Salad Sandwich, 48
Sausage and Mushroom Omelet, 17
Spinach and Ricotta Mini Quiches, 13
Toad in a Hole, 222
Very Veggie Omelet, 16
Exercise, 5–6
Fall and winter recipes, 217–35
Fish and seafood, 97
about: canned tuna, 51; crab cakes, 254; expensive seafood, 80; smoked salmon, 55
Baked Sole Amandine, 114
Classic Shrimp Cocktail, 244
Crabmeat and Shrimp Salad, 80
Curried Shrimp and Vegetables, 113
Honey Mustard Tuna Melt, 51
Lemon Sesame Tuna, 256
Louisiana Seafood, 111
Oven-Baked Scrod, 235
Quick and Easy Crab Cakes, 254
Salmon and Broccoli Stir-Fry, 258
Salmon Spinach Salad, 70
Scallop and Pepper Stir-Fry, 112
Smoked Salmon and Mascarpone Stuffed Pita Pockets, 55
Smoked Salmon Quesadilla, 208
Surf and Turf Pasta, 110
Tuna Burgers, 50
Fruits, 145. See also Desserts; specific fruits
about: dried, 44; passion fruit, 175
Buttermilk Fruit Sherbet, 166
Fresh Fruit Pizza Bites, 162
Fruit and Yogurt Parfait, 165
Grilled Fruit and Cheese Sandwiches, 249
Homemade Fruit Popsicles, 148
in salads. See Salads
smoothies, 32–33, 146–47, 180, 238–39
Summer Fruit Compote, 178
Trail Mix, 183
Garlic, 272
Ginger and gingerbread, 23, 54, 176, 194, 258, 275–77
Glossary of cooking terms, 283–88
Grains, 81, 88–96. See also Breads and
baked goods; Pasta
about: bulgur wheat, 91; flaxseeds, 34; fried rice, 94; oatmeal, 40, 221; polenta, 89; risotto, 227
Apple, Quince, and Barley Tart, 144
Apricot Oat Cakes, 187
Apricot Rice, 246
Asian Orange Rice Pilaf, 96
Autumn Oatmeal, 39
Barley Vegetable Soup, 131
Basic Bulgur Wheat, 91
Basic Polenta with Butter and Cheese, 89
Brain Food Breakfast, 42
Brown Rice and Spiced Peaches, 41
Chinese Fried Rice with Tofu and Cashews, 93
Citrus Rice Salad, 92
Classic Oatmeal Cookies, 232
Herbed Rice Pilaf, 90
Homemade Granola, 34
Irish Oatmeal and Poached Fruit, 40
Pad Thai, 88
Polenta with Broccoli Rabe, 90
Quick and Easy Vegetable Fried Rice, 94
Risotto with Winter Squash, 227
Runner’s Breakfast, 37
Scallion Tabbouleh, 243
Spanish Artichoke and Zucchini Paella, 137
Sun-Dried Tomato Risotto with Spinach and Pine Nuts, 136
Vegetable Risotto, 95
Green beans, 228, 244, 267
High-energy recipes, 31–44
Holidays, birthdays, and celebrations, 261–81
Horseradish facts, 58
Hot pots and hot plates, 9–10
Kitchen setup, 7–9
Mayonnaise, flavored, 274
Meat dishes, 97–115. See also specific meats
Mint, 154
Mushrooms
Sausage and Mushroom Omelet, 17
Savory Stuffed Mushrooms, 226
Nutmeg, 87
Nutritional issues, 2–5
Nuts. See also Peanut butter
about: almonds, 96, 114; dried, 44; nut butters, 43
Almond-Stuffed Dates, 184
Chestnut Purée, 262
Trail Mix, 183
Oatmeal. See Grains
Onions, Caramelized, 264
Pancakes. See Breads and baked goods
Passion Fruit Pudding, Brazilian-Style, 175
Pasta, 81–87. See also Salads
about: cooking, 84
Classic Macaroni and Cheese, 87
Fresh Tomato with Angel Hair Pasta, 85
Fusilli with Ricotta, 86
Gnocchi and Purple Potatoes with Broccolini, 142
Mexi Mac ‘n’ Cheese, 143
Pasta Alfredo, 83
Pasta with Wilted Spinach and Bacon, 252
Shells with Zucchini, 84
Simple Vegetable Pasta, 82
Surf and Turf Pasta, 110
Tex-Mex Fettuccine, 253
Vegetable and Pasta Soup, 70
Whole-Wheat Spaghetti with Jalapeño Tomato Sauce, 82
Peaches
Brown Rice and Spiced Peaches, 41
Peach Coulis with Ginger, 258
Peach Pita Sandwich, 59
Peach Salad with Mint Dressing, 38
Peach Spinach Salad, 151
Peanut butter
about: nut butters, 43
Celery Peanut Butter Boats, 180
Energy Bites, 186
Peanut Butter Apple Wraps, 59
Peanut Butter Banana Breakfast Wraps, 43
Peanut Butter Chocolate Bars, 174
Peanutty Bananas, 182
Pears, 23, 74, 168, 229, 249
Pepper grinders, 65
Peppers
about: roasting red peppers, 119
Jalapeño Tortilla Roll-Ups, 205
Roasted Red Pepper Hummus, 119
Veggie-Stuffed Peppers, 160
Pineapple, 79, 106, 149, 239–40, 249, 259
Popsicles, 148
Pork, 97
Pork Tenderloin with Caraway Sauerkraut, 115
Raspberry Pork Chops, 105
Sweet-and-Sour Pork, 106
Potatoes
Buttermilk Mashed Potatoes, 270
Easy, Low-Fat Cheese Fries, 207
German-Style Potato Salad, 247
Gnocchi and Purple Potatoes with Broccolini, 142
Herbed Potato Chips, 191
Leek and Potato Soup, 62
Not-So-Sinful Potato Skins, 199
Potatoes “Au Gratin” Casserole, 140
Potato Garbanzo Stew, 68
Quince, 144
Recipe type terms defined, v
Rhubarb, 258
Rice. See Grains
Rosemary, 99
Salads, 61, 74–80, 145
about: arugula, 74; cabbage, 132; gelatin salads, 241; spinach, 151
Apple Gemelli Salad, 79
Asian Chicken Salad, 76
Avocado Citrus Salad, 150
Breakfast Fruit Salad, 44
Broccoli Salad, 153
Carrot and Date Salad, 155
Citrus Rice Salad, 92
Cordon Bleu Salad, 75
Crabmeat and Shrimp Salad, 80
Cranberry Peach Gelatin Salad, 241
Cucumber Cilantro Salad, 152
Easy Homemade Pizza Sauce, 210
Edamame Salad, 156
Festive Turkey Salad, 273
Fruity Coleslaw, 149
German-Style Potato Salad, 247
Greek Salad, 77
Healthy Taco Salad, 77
Honey-Roasted Turkey Salad, 75
Macaroni Salad, 78
Melon Pineapple Salad, 240
Peach Salad with Mint Dressing, 38
Peach Spinach Salad, 151
Pear and Watercress Salad, 74
Salmon Spinach Salad, 70
Sesame and Soy Cole Slaw Salad, 132
Simple and Fruity Salad, 152
Spicy Southwestern Two-Bean Salad (and pasta variation), 133
Steak and Caesar Salad, 78
Sweet Red Salad with Strawberries and Beets, 157
Tangerine and Mint Salad, 154
Tangy Carrot and Tomato Salad, 242
Tempeh “Chicken” Salad, 134
Tropical Cobb Salad, 76
Sandwiches, 249
Sandwiches and wraps, 36–37, 43, 45–59, 104
Sauces and dips
Béchamel Sauce, 228
Black Bean Veggie Dip, 201
Cinnamon Curry Fruit Dip, 195
Corn Tomato Salsa, 202
Easy Asian Dipping Sauce, 118
Fresh and Spicy Salsa, 200
Gingerbread Fruit Dip, 194
Green and Black Olive Tapenade, 118
Hot Artichoke and Spinach Dip, 121
Low-Fat Mexican Layered Dip, 204
Mango Citrus Salsa, 123
Peach Coulis with Ginger, 258
Raspberry or Strawberry Coulis, 257
Vegan Tzatziki, 189
Scallions, 63, 190, 243
Smoothies, 32–33, 146–47, 180, 238–39
Snacks, 179–95, 197
Soups and stews, 61–73, 123–24, 127–31, 158, 223–25
Spinach
about: frozen, 14; preparing fresh, 151
Eggs Florentine, 14
Hot Artichoke and Spinach Dip, 121
Mini Spinach Casserole with Brown Rice and Ham, 230
Pasta with Wilted Spinach and Bacon, 252
Peach Spinach Salad, 151
Salmon Spinach Salad, 70
Spinach and Ricotta Mini Quiches, 13
Spring and summer recipes, 236, 237–59
Squash
Fried Zucchini Sticks, 188
Holiday Squash and Green Beans, 267
Risotto with Winter Squash, 227
Roasted Zucchini and Squash, 267
Shells with Zucchini, 84
Spanish Artichoke and Zucchini Paella, 137
Veggie-Stuffed Zucchini, 161
Zucchini Casserole, 272
Sweet potatoes, 73, 135, 219, 268–69, 273, 281
Tofu dishes, 93, 124, 126, 139
Tomatoes
about: canned products, 210; preparing, 203; roasted, 28; sauces with. See Sauces and dips; sun-dried, 136; tomato paste, 107
Fresh Tomato with Angel Hair Pasta, 85
Fried Green Tomatoes, 24
Heirloom Tomato Sandwich, 159
Oven-Roasted Tomatoes, 28
Tangy Carrot and Tomato Salad, 242
Tortilla Tomato Soup, 72
Turkey, 97
about: ground turkey, 104; turkey sausage, 17
Classic Club Sandwich, 57
Festive Turkey Salad, 273
Honey-Roasted Turkey Salad, 75
Lettuce-Wrapped Turkey with Cranberry Mayonnaise and Apples, 274
Lime Turkey Tenderloin, 103
Sausage and Mushroom Omelet, 17
Spicy Turkey Chili with Chocolate, 225
Sweet-and-Sour Turkey Burgers, 104
Toasted Cheese and Turkey Sandwich, 46
Turkey Parmesan Sandwich, 54
Turkey Walnut Wrap, 48
Turkey with Couscous, 98
Vegetables, 145. See also specific vegetables
Barley Vegetable Soup, 131
Fresh Mint Spring Rolls, 122
Healthy Veggie Cuban, 53
Orange Ginger Mixed Veggie Stir-Fry, 138
Ultimate Veggie Wrap, 49
Vegetable and Pasta Soup, 70
Vegetables in Béchamel Sauce, 228
Veggies and Rice Soup, 64
Winter Vegetable Soup, 224
Vegetarian and vegan delights, 116, 117–44
Veggie Burger Chili, 127
Veggie burgers, in soups/stews, 123
Weight, gaining, 2
Wheat. See Grains
Yogurt
Apple with Yogurt and Cinnamon, 147
Crunchy Creamy Yogurt Parfait, 35
Frozen Yogurt with Berry Sauce, 166
Fruit and Yogurt Parfait, 165