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Cook The Right Foods - Lean and Healthy Cookbook

Cook The Right Foods - Lean and Healthy Cookbook

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Published by ChefCharlesMichael
The diet of most Westerners is directly attributable to 2/3 of the country being overweight
or obese. Our diets are supersized, loaded with fat, butter, salt and genetically modified food.
Most advancement in food has been to make it grow faster and bigger, make it easier to prepare
or to let it sit on a shelf forever without spoiling. Little has been done to the food supply to make
our products healthier or taste better, unless you mean pumping it up with high fructose corn
syrup to sweeten the flavor. In our nutrition book we suggest an “Easternish” diet consisting of
reduced consumption of meats from 30% to fewer than 10% of diet. We suggest eating between
60-70% fruits and vegetables with the remained in who grains, low fat dairy and healthy fats.
Knowing that this recommendation wouldn’t be popular with Western meat eaters who’s
intakes in many times in excess of 45% meat, we created a lean and healthy cookbook for at
home and professional chefs. If you’re going to eat beef, like we know many will, we want you
to eat the best cuts for you using the healthiest preparations. This cookbook explains the
healthiest preparation techniques of beef, chicken, pork, fish, game and many vegetables. Your
health is in your own hands, and this cookbook is a go to source when your doctor says, “You
better watch what you eat.”
We feel that it’s in the best interests of chefs to cook their patrons a healthier cuisine, if
not for their health, for the fact that they need these diners to keep coming back to stay in
business Cook the Right Foods covers healthy preparations of over 300 recipes and besides lean
meats, provides recipes for healthy salads, hearty soups, smoothie recipes and a wide assortment
of fruit and vegetables. We have taken some popular unhealthy dishes and shown a healthier
preparation option.
Finally not only give you the recipes we give you instructions on healthy cooking
techniques which can be used at home or in a restaurant. Most every recipe provided can be
prepared at home or restaurants, by beginning or expert chefs. Join the author in his
transformation of is health and find out the secrets of is nearly 100 pound weight loss from
eating right, not dieting www.CookTheRightFoods.com.
The diet of most Westerners is directly attributable to 2/3 of the country being overweight
or obese. Our diets are supersized, loaded with fat, butter, salt and genetically modified food.
Most advancement in food has been to make it grow faster and bigger, make it easier to prepare
or to let it sit on a shelf forever without spoiling. Little has been done to the food supply to make
our products healthier or taste better, unless you mean pumping it up with high fructose corn
syrup to sweeten the flavor. In our nutrition book we suggest an “Easternish” diet consisting of
reduced consumption of meats from 30% to fewer than 10% of diet. We suggest eating between
60-70% fruits and vegetables with the remained in who grains, low fat dairy and healthy fats.
Knowing that this recommendation wouldn’t be popular with Western meat eaters who’s
intakes in many times in excess of 45% meat, we created a lean and healthy cookbook for at
home and professional chefs. If you’re going to eat beef, like we know many will, we want you
to eat the best cuts for you using the healthiest preparations. This cookbook explains the
healthiest preparation techniques of beef, chicken, pork, fish, game and many vegetables. Your
health is in your own hands, and this cookbook is a go to source when your doctor says, “You
better watch what you eat.”
We feel that it’s in the best interests of chefs to cook their patrons a healthier cuisine, if
not for their health, for the fact that they need these diners to keep coming back to stay in
business Cook the Right Foods covers healthy preparations of over 300 recipes and besides lean
meats, provides recipes for healthy salads, hearty soups, smoothie recipes and a wide assortment
of fruit and vegetables. We have taken some popular unhealthy dishes and shown a healthier
preparation option.
Finally not only give you the recipes we give you instructions on healthy cooking
techniques which can be used at home or in a restaurant. Most every recipe provided can be
prepared at home or restaurants, by beginning or expert chefs. Join the author in his
transformation of is health and find out the secrets of is nearly 100 pound weight loss from
eating right, not dieting www.CookTheRightFoods.com.

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Published by: ChefCharlesMichael on Sep 03, 2010
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Sections

  • Preface
  • What is Healthy Eating?
  • Fruit and Vegetable Nutrition Color Chart
  • Suggested Weekly RDA for Vegetables Subgroups
  • Welcome to the Eastern Diet
  • How do I Start Reducing my Dependence on Animal Based Products?
  • Who Should Consider an Eastern Eating Style?
  • Designing Meals with Complete Proteins for Vegetarians Days
  • Our Version of the Food Pyramid
  • Shopping, Buying, Dining & Eating Tips of the Eastern “ish” Diet
  • Our Eastern “ish” Diet Tracker
  • Substitution Log
  • Steaming
  • Stir-Frying
  • The Art of Constructing a Stir-fry
  • The Art of Constructing a Yogurt Parfait
  • The Art of Constructing a Smoothie
  • 100 or less Calorie Snacks
  • Other Healthy Cooking Methods
  • Chef Plating Notes
  • Healthy Ideas for Chefs
  • Healthy Food Substitutions For Chefs
  • Choosing Healthy Protein Foods
  • A Heads up on Therapeutic Diets
  • How does a Chef Create a Special Diet?
  • Tips for Using Herbs and Spices
  • Calorie Restriction (CR) Diet for Weight Loss Used By Author
  • Helpful Conversions Charts
  • Our Lean & Healthy Cookbook
  • Lean Beef
  • Lean Pork
  • Lean Chicken
  • Lean & Fat Fish
  • Healthy Soups
  • Main Course Salads
  • Other Salads
  • Salad Dressings
  • Healthy Entertaining
  • Smoothie Recipes
  • Vegetables
  • Recipe Index
  • References & Informative Websites

Cook The Right Foods

Lean & Healthy Cookbook

Learn How to Prepare the Leanest Meats, Fish and Game and Pick the Healthiest Fruits, Vegetables and Whole Grains.
Utilize Our Sensible System to Improve Your Overall Well Being _______________________________________________ Chef Charles M. Kandutsch

Eat The Right Foods Suggested Food Plan
Wednesday Whole Grain Cereal or Oatmeal with Choice of Fruit Whole Grain English Muffin or Toast

Breakfast

Monday 1 Cup Fat Free Yogurt 1/2 cup Granola 1/2 Cup Fruit Cantalope Whole Grain English Muffin or Toast

Tuesday 1 Cup Fat Free Yogurt 1/2 cup Granola 1/2 Cup Fruit Cantalope Whole Grain English Muffin or Toast

Vegetarian Day Thursday 1 Cup Fat Free Yogurt 1/2 cup Granola 1/2 Cup Fruit Grapefruit Whole Grain English Muffin or Toast Friday 1 Cup Fat Free Yogurt 1/2 cup Granola 1/2 Cup Fruit Cantalope Whole Grain English Muffin or Toast

Skip A Meal Saturday Whole Grain Cereal or Oatmeal with Choice of Fruit Whole Grain English Muffin or Toast 4oz Portion Lean Meat

Skip A Meal Sunday Egg White omlet w/ 3 or More Vegetables Piece of Fruit Whole Grain English Muffin or Toast 4oz Portion Lean Meat

Drinks: Always one Glass of Water and choice of Coffee, Tea, Fresh Squeezed Orange or Pomegranate Juice, Skim or Goats Milk. Best Fruits: Apples, Apricots, Bananas, Blackberries, Blueberries, Boysenberry, Cantaloupes, Cherries, Cranberry, Dates, Figs, Grapefruits, Grapes, Guayas, Kiwi, Mango, Melon, Nectarines, Oranges, Papayas, Passion Fruit, Peaches, Pears, Pineapple, Pomegranate, Prunes, Raspberries, Red Current, Star Fruit, Strawberries

Snack

Best Snacks: ½ avocado & 2 T FCP Olive Oil, Air Popped Popcorn, Any Best Fruits, Berry Trail Mix, Black Bean dip, Brown Rice Cakes, Carrots & Celery, Cashews, Almonds & Nuts, Dark Chocolate, Dry Cereal, Edamame, Granola, Granola Bar, Guacamole & Baked Chips, Hummus, Raisins, Skim Mozzarella & Tomatoes, Smoothies, Snap Peas, Sorbet, Sunflower Seeds, Veggies & Salsa, Whole Grain Chips Salad & Fix'ins Salad & Fix'ins Salad & Fix'ins Salad & Fix'ins Salad & Fix'ins Fat Free Dressing or Fat Free Dressing or Fat Free Dressing or Fat Free Dressing or Fat Free Dressing or Skip A Meal Skip A Meal Vinegar & Oil or Vinegar & Oil or Vinegar & Oil or Vinegar & Oil or Vinegar & Oil or Eat Brunch Eat Brunch Recipe Dressing Recipe Dressing Recipe Dressing Recipe Dressing Recipe Dressing Skip Breakfast or Lunch Skip Breakfast or Lunch 3-4 oz Protein Portion 3-4 oz Protein Portion 3-4 oz Protein Portion 3-4 oz Protein Portion 3-4 oz Protein Portion

Lunch

Lettuces: Arugula, Butter, Endive, Radicchio, Baby Spring Mix, Kale, Mustard Greens, Spinach, Swiss Chard, Romaine, Watercress Protein Sources: Chicken or Turkey Breast, Crab, Fat Free Ham, Jumbp Shrimp, Orange Roughy, Salmon, Tuna Wild Trout Cheese: Blue, Cottage or Goat Cheese Salad Fix'ins: Artichokes, Asparagus, Avocado, Black Beans, Broccoli, Capers, Carrots, Cauliflower, Celery, Couscous, Cranberries, Cucumbers, Edamane, Eggplant, Fennel, Fennel, Green Onions, Hearts of Palm, Jicama, Leeks, Red Onions, Salsa, Shiitake or Porcini, Mushrooms, Sprouts, Tomatoes, Wheat Grass

Snack

Dinner

Lean Fish Salmon or Tuna w/ two Side Vegetables Fruit/Fat Free Ice Cream/Sherbert

Skinless Chicken Breast w/ two Side Vegetables Fruit/Fat Free Ice Cream/Sherbert

Smoothie made of Yogurt, Skim Milk or Soy and may Contain Protein Should have 4-8 oz of Best Fruits Morning or Afternoon Jumbo Shrimp Ground Turkey w/ Vegetable Soup w/ Salmon or Tuna w/ two Side Vegetables Whole Grain Crackers/ two Side Vegetables Fruit/Fat Free Ice 3 Servings Vegetables Fruit/Fat Free Ice Cream/Sherbert Fruit/Fat Free Ice Cream/Sherbert Cream/Sherbert

Lean Beef w/ two Side Vegetables Fruit/Fat Free Ice Cream/Sherbert

Wild Game w/ two Side Vegetables Fruit/Fat Free Ice Cream/Sherbert

Lean Fish: Anchovies, Bass, Bluefish, Cod, Haddock, Halibut, Herring, Mackeral, Orange Roughy, Pollock, Sablefish, Salmon, Sardines, Smelt, Snapper, Sole, Swordfish, Trout, Tuna, Walleye, Whiting Lean Beef: EyeRround Roast, Top Round Steak, Mock Tender Steak, Bottom Round Roast, Top Sirloin Steak, Round Tip Roast, 95 Percent Lean Ground Beef, Hanger Steak, Brisket (flat half), Shank Crosscuts, Chuck Shoulder Roast, Arm Pot Roast, Shoulder Steak, Top Loin (Strip or New York) Steak Grades Lean to Fat: Select & Choice Grade have less marbling (FAT) than Prime. Breeds: Limousin, Belgian Blue, Chianona and Chiangus are leaner than standard choice grades. Grass-Fed meat is usually organic and lower in fat & cholesterol Wild Game: Antelope, Duck, Emu, Ostrich, Rabbit, Quail, Venison, Bison, Elk Remember a Portion is 4 Ounces Drink 8 Classes of Water a Day
Copyright 2009 EatTheRightFoods.com

Water

Cook The Right Foods Companion Cookbook
Copyright © 2009 by Charles M. Kandutsch. All Rights Reserved.

Cover design by Charles Kandutsch Book design by Charles Kandutsch

Published by Chef Media & Publishing Group

No part of this book may be reproduced in any form or by any electronic or mechanical means including information storage and retrieval systems, without permission in writing from the author. The only exception is by a reviewer, who may quote short excerpts in a review.

Chef Media & Publishing Group publishes its book in a variety of electronic formats. Some content that appears in print may not be available in electronic books. Some content that appears in the electronic version may not be available in the printed version.

For more information and other products: Visit website at www.CookTheRightFoods.com Visit website at www.EatTheRightFoods.com Publishing Formats Cook The Right Foods: Lean and Healthy Cookbook ISBN-13: 9-709825-925-1-9 Softcover ISBN-13: 9-709825-925-3-2 eBook

Eat The Right Foods: Nutrition Book ISBN-13: 9-709825-925-0-2 Softcover ISBN-13: 9-709825-925-2-6 eBook

Printed in the United States of America

First Printing: December 2009

2

Author Biography Charles Kandutsch was born an only child in Northern Wisconsin in a small town called Phillips and has resided in Dallas, Texas for the last 20 plus years. He has authored over 20 software products in the apparel and food service industry and owns one of the largest dining directories PickaRestaurant.com. He has published a children’s Cookbook/DVD compilation entitled “If a Kid Can Cook it…so can You!!” and several cuisine based DVD under the title WorldFamousDish.com. He has produced over 200 cooking video which are streamed on his sites KidsCook.tv and ChefVideo.tv. He has producing pilots for three cooking related TV shows and is currently working on a movie on obesity tied to this book. He has also published multiple eBooks on sales and marketing. This project was two-fold with one part dealing with personal obesity and the author’s loss of over 75 pounds and the other, a close personal friend’s fight with cancer. The books focus on the curative healing properties of eating the rights foods in a culmination of over 1000 hours of research on food ties to chronic disease and the parallels between cardiovascular disease, diabetes, cancer and obesity. It is hoped that this reference book with be a path of information for sufferers to follow, when many times their treatment makes them unable to focus on the research to help themselves. Mr. Kandutsch was one of the countries youngest Eagle Scouts before age 13 and attended the University of Wisconsin and North Texas where he earned degrees in Accounting and Finance. He has his own technology company founded 20 plus years ago which he currently consults company in the apparel and hospitality industries. His video production company Good Time Charlie Productions produces various HD project for self and clients. In pursuit of his culinary endeavors, he will graduate in the Spring 2010 with honors from El Centro College in Dallas, Texas with an A.A.S Degree in Culinary Arts. Mr. Kandutsch provides healthy catering through Eat The Right Foods for those concerned with serving healthy foods at their events. He has high hopes of opening a cooking studio where he can cook for his friend’s and those interested in healthy cooking full time. This book is a copulation of recipes eaten in his 2 ½ years of weight loss.

3

Chef Charles Cutting the Fat

Being fit may mean changing your lifestyle to make exercise a priority in your busy and hectic life. we are killing our patrons who do not learn to eat in moderation or exercise. diabetes. Fiteat = Being Fit + Eating Right . For that one special girl who means everything to me. are the basis to health and well being. which can be helped by proper nutrition and lifestyle changes included in this book. It is our hope that this book will help in the Western diets and its ties to obesity and high rates of chronic disease. To those in my life who have inspired me to write this book. but the curative properties of food might reverse or prevent chronic disease common to those who eat a Western diet. a word merged from the two. Fitness and proper eating. thank you in helping me reach one of my life goals of doing something which I feel might positively help over a million people. While butter and salt all but assure better taste. FITEAT Fiteat is a word we have coined to describe our book. Eat the Right Foods is the right step to a healthier you. cardiovascular or obesity. and is my best friend thanks. For those chefs who strive to prepare their clients healthy meals please use our recipes and more importantly our suggestions to convert you favorite recipes to become as healthy as they can be.4 Dedication This book is dedicated to all those who suffer from chronic diseases like cancer. Eating the Right Foods will not only cause you to lose weight and feel better.

.5 Please Feel Free to Remove from Cookbook.

6 .

Kandutsch .7 Healthy Eating Cookbook & Eat Smart Plan Learn to Eat… Not Diet Meal Plan * Cooking Techniques * Lean Meat Recipes * Salads & Dressing * Veggie Recipes Smoothie Recipes * Healthy Cooking Suggestions * Chef Instructions Utilize Our Sensible System to Improve Your Overall Well Being _______________________________________________________ Charles M.

......................................... 223 Vegetables.................................................................................. 45 How does a Chef Create a Special Diet? ....................................................... 10 What is Healthy Eating? ........................................................................................................................................... 54 Our Lean & Healthy Cookbook........................... 12 Suggested Weekly RDA for Vegetables Subgroups....................................................................... 53 Helpful Conversions Charts......................... 15 Who Should Consider an Eastern Eating Style?............................................................. 18 Our Version of the Food Pyramid................... 72 Lean Chicken ............................................................................................................................................................................ 242 Recipe Index .................................................................................................................................................. 21 Our Eastern “ish” Diet Tracker................................... 186 Salad Dressings............................. 26 The Art of Constructing a Stir-fry .... 51 Calorie Restriction (CR) Diet for Weight Loss Used By Author ................................................................................................................................................................................................................................................... 20 Shopping......... 30 The Art of Constructing a Smoothie.................................................................. 198 Smoothie Recipes ............................................ 47 Tips for Using Herbs and Spices .... 52 Where I’m At .............................................................................................................. 13 How do I Start Reducing my Dependence on Animal Based Products? .................................................................................................................... 8 Eat The Right Foods ............................................................................................................................................ 28 The Art of Constructing a Yogurt Parfait ............................................................................................................................................. Dining & Eating Tips of the Eastern “ish” Diet ................................................................................................ 17 Designing Meals with Complete Proteins for Vegetarians Days ..................................................................................................... 44 A Heads up on Therapeutic Diets ............................................................................................................................................................................................................. 22 Substitution Log.................................................................................................................................................................................... 278 ...................................................................................................................................................................................................................................................................... 31 Other Healthy Cooking Methods............................................................................................................................................................................... 29 The Art of Constructing a Smoothie............................................................................................................................................................................................................................................................................................................................................................................................................................................................................... 147 Main Course Salads ................................................................................ 36 Chef Plating Notes .......... 56 Lean Pork............................................................................................................................. 38 Healthy Ideas for Chefs .................................................................... 12 Welcome to the Eastern Diet ................................................................................................................................... 24 Stir-Frying............................................................ 83 Lean Game........................ 23 Steaming ............................................................................................ 41 Choosing Healthy Protein Foods ....................................................................................................................................... 271 References & Informative Websites .............................. 55 Lean Beef.............................................................................................. 165 Other Salads................................................................................ 30 100 or less Calorie Snacks .............................................................................................. 194 Healthy Entertaining .................................................. 11 Fruit and Vegetable Nutrition Color Chart ..................................................................... Lamb....................8 Table of Contents Table of Contents............................... 103 Lean & Fat Fish ........................................................... 9 Preface .....................................................Program Rules .................................................. 39 Healthy Food Substitutions For Chefs................................................................................................................................................................................ 123 Healthy Soups ............................................................................................................................................................................................. Buying....

they tend to go hand in hand. Rule #4: If it doesn’t rot don’t eat it. Rule #13: Avoid products with Total Carbohydrates over 20% of the daily recommended limit. Rule #3: Choose foods with no nutrition labels. Rule #17: Choose foods that have high fiber. Rule #19: Drink 8 glasses of water a day. to remind you to “Eat the Right Foods. avoid eating refined food which last forever. Rule #10: Always check your portion size to see how many servings you are eating. find a way to minimize it or it may affect your eating behavior. Rule #7: If there is stress in your life. Rule #8: Visualize the way you want to look before starting this program. Rule #16: Avoid all products with High Fructose Corn Syrup or manufactured sugars in them. fancy coffees and high calorie drinks. Rule #18: The shorter the list of ingredients which you have never heard of. Rule #21: Create a Pantry All-Star list as to compare products against on future shopping trips.Program Rules Rule #1: If your lifestyle is not pro health. Rule #2: Stay away from vending machines and convenience stores all together. not food. vitamins and minerals in them. If sodium mgs exceeds this number select another product.” . A nutrition claims mean you better look twice at the nutrition label. Rule #5: To avoid overeating at restaurants eat a ½ portion. Rule #24: Keep a food journal with all of the tools given in the program. cholesterol or sodium. Rule #12: Avoid Tans Fats or food with more than 20% of the DV of total fats. spend your dollars wisely on fruit. Rule #14: Multiply calories times 2. avoiding sodas. change it along with quitting any bad habits. Rule #20: A Fact is a Fact. Rule #25: Wear ban on the wrist you hold your fork or somewhere. being organic doesn’t mean crap. the better. Rule #9: Use exercise and hobbies to defuse emotions.9 Cook/Eat The Right Foods . Rule #23: Seek better eating practices at home and throughout the day. Rule #15: Watch fat grams when choosing high protein food items. Rule #22: Log all the foods you eat for one week and replace poor choice foods with better choices. veggies and meat. Rule #6: Nutritionally speaking. Rule #11: Think twice before eating any single item with over 400 calories.

Your appetite is psychological in nature and has little to do with our biological needs. exercise and other activities to loss weight. . eggs and nuts. We treat ourselves without a feeling of hunger for a reward for a hard day’s work. It's easy to lower your fat intake by choosing lean cuts of beef or other meat. What mostly influences our desire to eat is hunger and appetite. Choice the right pans and oils for cooking your meats. Utilize rubs and marinades for flavor profiles instead of butter and fats Portion control is king. even though the food is used just the same. This group includes lean meat. you’ve probably read the companion manual Eat The Right Foods and are trying to gain control of your eating habits and lifestyle for optional health and mind. balance and correct portion sizes. stir-fry. trimming it before and after cooking and using low-fat cooking methods. Appetite is more psychological and people eat and eat and eat. baking or broiling. the body seeks nutrition and signals are sent to the brain that directs us to eat food. If your reading this book. as well as from within each group. it is typically safe to say when your body signals it needs nutrition via hunger pains. hunger pains are not the primary trigger for eating in North America as they are in other 3rd World countries which face food shortages. starvation and subsistence living. Enjoy and visit our website for new recipes and link to online videos for those who need step-by-step instructions for some of the recipes we have posted. Let me sum up about 5 long detailed books on nutrition for you. if you eat nutritious foods it’s probably okay. serving or cooking Use optimal low-fat cooking methods like steaming. A 3-4 ounce portion a serving Make your protein no more than 1/3 of your plate. environment and social patterns.10 Preface The keys to a healthy eating are: variety. fish. There are many factors that influence eating. skinless poultry. dry beans. ethnicity. In North American it is predominately appetite which causes us to eat. thyroid disorder or other select diseases. Choosing a variety of foods from among the food groups. you are still probably one of the 2/3 of the country’s overweight citizens. to ease and comfort ourselves in a breakup of a relationship or because it’s a family holiday and our mothers are made proud by us overeating. including heredity. To sum up all of this research on hunger let met state the following with a disclaimer: Unless you suffer from a hormonal imbalance. Many people think they must restrict their intake of all meats to lower their fat intake. Hunger tends to be biological. makes meals and snacks interesting and helps provide all the nutrients you need. Unfortunately. Fill your plate with all the fresh vegetables and fruits you can eat If you’re like most people you have tried fad diets. Here are a few tips: Select leaner cuts and save money by purchasing select and choice over prime cuts Trim the fat before eating. and many times have no idea why. The Food Guide Pyramid recommends consuming two to three servings of foods from the meat group each day. The enclosed recipes offer good lean choices and every now an then a good replace to an otherwise unhealthy favorite dish.

proteins. Low in salt and Cholesterol. essential nutrients and fiber to keep you healthy Eating a moderate amount of food. We hate the word diet and we will not use it in to describe any of our Healthy eating programs. but a person needs to eat a variety of fruits. Fruits and vegetables are very nutrient dense foods when we compare the amount of nutrients (vitamins & minerals) to their caloric content. without excessive amounts of any one food Eating a well balanced assortment from all five food groups Eating a variety of different foods within each of these food groups. All whole grains. We suggest you steam. and most of the things like vegetables. working & stress. stir-fry or grill your vegetables. The thermic effect of food. walking. 3. (energy used digesting and absorbing food) 5%-10% 2. One of the best ways to insure you are eating a variety of foods is to eat a rainbow of colors of products from the fruit and vegetable groups. carbs and proteins to eat healthy. 4. A Health meal has many of the following qualities: Under 600 Kcalories <15 % of calories from fat(< 5% saturated fat. no Trans fats) 50-70% of calories from carbohydrates 15-20% of calories from protein >10g of Fiber. How one burns calories is based on three functions of the body: 1. Can vary can exceed body functions in an active person. we need foods that have a variety of carbohydrates. If you eat a 24 ounce steak. Our focus is on telling you what to eat. fruits and whole grains. We will show you in this cookbook healthy. Some diets focus on eating a ton of one thing that’s been deemed healthy by a trivial study or fact. minerals and water. Exercise. if you’re not eating them raw. that is 6 servings. . but have a morning and afternoon snack. We suggest you pick lean cuts and realize that a portion is not more than 4 ounces. Physical exercise. Eating 3 smaller main meals and 2 snacks makes it easier to metabolize your foods and burn your calories efficiently.11 What is Healthy Eating? There are so many diets out there from the chocolate diet to the eat nothing but red meat diet to the brown rice diet? Do they work? Well if its short term results you’re looking for. vegetables. you will probably lose a few pounds on any diet you go on. nutritious and great tasting recipes for you to make easily at home. to eat as much as you want. That’s fine and dandy. Breathe. Finally. we want you to not only eat 3 meals a day. stand. vitamins. There are four characteristics of a healthy eating. Adequate calories. 2. sleep 50%-70% 3. Amount of energy for your body to perform basic functions. lipids (fats). In fact. these traits include: 1.

the B vitamins. green beans. cherries. nectarines. vitamins C. They help keep your heart healthy. celery. grapes. purple cabbage. peaches. digestion and boost your immune cabbage. peas These are high in iron. reduce strokes and cancers. radishes. pumpkin. green sight.5 cups years 31-50 17. reduce cancers. green apples. beets. Nutrition Food Chart Based on Color Color Blue and Purple Some fruits and vegetables blackberries. cucumbers. carrots.12 Fruit and Vegetable Nutrition Color Chart You should get at least 5 or more servings every day. Not only is it good for you to eat a variety of fruits and vegetables. onions. apricots. and build healthy bones. cranberries. kiwi. it is appealing on your plate. E. These are high in vitamin C and betacarotenes. These help boost immune system. lower cholesterol and keep your heart healthy. Green avocados. blueberries plums. figs. artichokes. fiber. limes. Red foods help fight cancers. They are also high in vitamin C and fiber. cauliflower. and including a wide selection from each group is important to your health. watermelon. cantaloupes. tomatoes. corn bananas.5 cups years Dark Green Vegetables 3 cups 3 cups 2 cups 3 cups 3 cups 3 cups Orange & Yellow Vegetables 2 cups 1 1/2 cups 2 cups 2 cups 2 cups 2 cups Dry Beans & Peas 3 cups 3 cups 2 1/2 cups 3 cups 3 cups 3 cups Starchy Vegetables 3 cups 3 cups 2 1/2 cups 6 cups 6 cups 3 cups Other Vegetables Per Week 6 1/2 cups 6 1/2 cups 5 1/2 cups 7 cups 7 cups 6 1/2 cups Women Men . mushrooms. pineapple. raisins. red peppers. K and many of asparagus. okra system. eggplant Some of the benefits These support digestion. rhubarb. oranges. potatoes. ginger. improve calcium.5 cups years 51+ 14 Cups years 19-30 21 cups years 31-50 21 cups years 51+ 17. yellow peppers. and balance hormones. garlic. parsnips red apples. turnips. raspberries. lemons. Yellow and Orange White Red Suggested Weekly RDA for Vegetables Subgroups AGE Weekly RDA 19-30 17. sweet potatoes. papayas. broccoli. good for eye sight. calcium and green grapes. mangoes. lettuce magnesium. Green foods help eye spinach. lower blood pressure.

Of the 225. Healthcare profits so much. Disease Diseases of Heart Stroke (Heart Related) Cancer Diabetes Obesity Medical Care Deaths 631. the military uses strategies to prevent soldiers from getting killed. tests and surgeries generate billions to the healthcare system. fruits and grains. the Western diet and diseases of cancer. and are to busy trying to keep the endless supply of unhealthy people alive. better than a lifetime of medicines or expensive surgeries. where we’d patch’em up and getting back to the line. those who are suppose to offer nutrition advice.000 of them were from adverse drug effects. as the diet was primarily based on vegetables. Good for all of us is the fact that many times it has been proved that not only can chronic diseases of the Western diet be prevented.3 billion in 2009 $68. At least. multiple finding suggests that those who eat a mostly animal-based food diet get the most chronic diseases. In fact. not prevent them.400 deaths by healthcare 106. that the more your diet tends to be animal based the higher the mortality rate. Their procedures. There have been 100’s of studies which have shown similar statistics. the third leading cause of death in the United States behind Diseases of the Heart and Cancer is from Medical Care according to the JAMA. Our current medical system is similar to the military MASH units in Vietnam. those afflicted may be able to cure themselves through diet alone. they are taught to treat chronic diseases. One of the most known studies done by the late Ken Carroll found an impressive relationship between fat intake and cancer. diabetes and cardiovascular were all but unknown as they still are throughout many parts of the world. We can’t blame our doctors. we were an agrarian society. Many times the first time a cardiovascular specialist sees his patient is when he is being wheeled into the operating room because of a heart attack.13 Welcome to the Eastern Diet Prior to the American industrial revolution of the 1900’s.449 Die from above diseases 225.888 72.000 Estimate Cost $475. Insurance carriers typically don’t cover nutritionist or dietitian services.119 559. Prior to the 1900’s.9 billion in 2009 $228 billion for 2008 $174 billion for 2007 $117 billion for 2006 . than those which eat a plant based diet.636 137. which lived off the land and meat was eaten sparingly. Let’s be frank.

Pressure from who you might ask? The National Academy of Sciences Food and Nutrition Board which gives official positions on diet. The diet makes limited or no use of animal based foods. nutrition and disease is strongly influenced by guess who? Members like the people who sued Oparah who said she refused to eat red meat? Well these meat. they should represent less than 10% of you daily diet. and individual levels. This diet is similar to our forefathers who had low incidences of chronic disease before the 1900’s. Why? Because these groups. National Broiler Council.14 Why is it so hard for the government to take the position that what we eat is literally killing us? Here’s an official position that the CDC takes in dealing with obesity: Halting Obesity Requires Policy and Environmental Change Initiatives (CDC) The determinants of obesity in the United States are complex. (Why don’t they just say we need to eat less) Senator George McGovern convened a committee in 1976 that recommended decreasing consumption of fatty animal foods and increased consumption of fruits and vegetables because of their know effects on heart disease. National Turkey Federation and United Egg Producers just to name a few. limits/excludes animal based foods. affordable. National Milk Producers Federation. diabetes and most other western diseases. A healthy diet. and health care facilities—are needed. Collectively. Public health approaches that affect large numbers of different populations in multiple settings—communities. national Livestock and Meat Board. You eat as many whole fruits. The initial report which linked heart disease and food had to be redone due to pressure. and physical inactivity. These powerful groups want to ensure that the status quo is in place and Americans continue with record rates of obesity and chronic diseases. . before it’s watered down version was released for publication. National Cattlemen’s Association. which many times has been proven to be caused by an animal based diet. then you can expect to take cholesterol lowering pills and probably hypertension medicine for most of your life. work sites. nonhealthful foods. numerous. If you want biscuits and gravy and pork link sausage for breakfast every day. Policy and environmental change initiatives that make healthy choices in nutrition and physical activity available. economic.’ characterized by environments that promote increased food intake. It’s also similar to those of agrarian societies throughout Asian and the Middle East today. environmental. the fast food chains and slaughter houses they represent. make billions. which have been proven to cause cancer. If you eat animal proteins. schools. American Meat Institute. heart disease. dairy and egg lobbies include. vegetables and whole grains as you can. American society has become ‘obesogenic. that have low to non existent rates of chronic diseases. the food industry is a 700 billion dollar industry. and operate at social. National Meat Associations. ideally 5%. What is an Eastern Style Diet or the diet of the Non Affluent? The Eastern diet is pretty simple. National Pork Producers Council.

vegetables and whole grains. This is the stage where I currently reside. cholesterol and diabetes. Can Specific Foods Help Cure Chronic Diseases Better than Others: Yes and No. fat or carbohydrates. for example. Eat only one animal based meal a day until it gets to a level when animal proteins are less than 5% of your calorie intake. tumors. Note: Canned beans. Add a day where you abstain from meat. 7. Plants on the other hand are composed of many macro and micronutrients. Consider fish and seafood for 2-4 meals a week. 4. usually end up eating refined products thinking they are as good as fresh. fatty acids. Most people who fail to lose weight or feel better on an Eastern diet. then I suggest that you continue to track the calories. Canned peaches may be no better than drinking syrup. once a week and eat only fruits. Make sure your meals have less than 1/3 meat in them and pick the leanest cuts of protein you can. vitamins. minerals. and sugars of items you eat. Start by buying the healthiest cuts of meat and reduce your portion sizes to 3-4 ounces.15 How do I Start Reducing my Dependence on Animal Based Products? Start slow and replace your current foods with the most nutritious products you can find at the grocery store or restaurant. The protein portion of you meal should equal no more than the remaining 1/3. 5. Skip red meat for one meal of the day and replace it with an all vegetable meal or lean fish. vegetables and whole grains to your meals until they represent 2/3 of your meal. 6. If you eat most of your meals out. Add more fresh fruits. fats. 3. If you can go all the way go for it. The pounds keep coming off about 3-5 each month. Isolating specific plants that are more suited to protect against one disease verse another is a little more difficult. fruits and grains but they have been refined losing nutrients and have preservative and sugars added to them. It’s very easy to trace the effects of their consumption. 2. Spinach. Watch your portion size and use our portions tracking sheet. . Save you animal protein meals for social and business endeavors where it might be an inconvenience to eat vegan. While there is plenty of proof out there than animal products cause heart disease. The success of an Eastern “ish” focused diet is eating vegetables. This might be the level you want to stay. has many each of macro and micro nutrients. 1. Animal proteins are composed of primarily one or more macronutrients like protein. canned peaches and white bread do represent vegetables. fruits and whole grains as close to their natural state (raw) as possible. and there are thousands of them if you eat a broad range of plant products.

Research. try grainy mustard Jellies/Jams/Preserves . These supplements by themselves are not near as potent as the mixture of macro and micro nutrients you get from plant based products. Create an all star list of your most nutritious picks on the Food Substitution List at the end of this section.refined sugars. than to take supplements. limit use. onions and peppers might just reduce your chance of heart disease. life style changes. if you find 4 types of pancake syrup. In Asian. . You would be better served to buy the freshest. try organic ketchup Mayonnaise – high fat content. and turn a nutritious food choice into a poor one. the ones across the counter at health food stores are typically unregulated and you may not know what your getting. of which foods might have better curative properties. If you realize that you have picked a poor nutrition choice(s) don’t buy it again. needed from the food we eat. The Eat The Right Foods Website will steer you to clinical supplements. Ketchup – packed with high fructose corn syrup.high in fat and sugar. look at all the nutrition labels and place the best choice to the side. It isn’t just the main portions of your meals that affect your health. that eating garlic. try no sugar added. organic plant based foods with your money.16 amino acids and phytosterols. is derived from geographical statistics of numbers of incidences per 100. try non fat Salad Dressing . C. Most chronic diseases symptoms have been proven to be reversible or stoppable by a typical Eastern plant based diet. These three plant based products have 100’s of macro and micro nutrients between them. use fresh fruit. we find garlic & onions and peppers being key ingredients in most recipes. The condiments. the conclusion is drawn based on the low incidence rate of heart disease. D. Hence. In fact there are almost 100 macro and micro nutrients in spinach making it a super food to eat. use fresh fruit on top of your ice cream. We see supplement companies selling Vitamin A. where there are low rates of heart disease. As a family activity go through your panty. Watch What you Eat out of Your Refrigerator & Pantry Many times the unhealthiest things for our diet are located right in our pantries. Condiment Advice Butter/Margarine – high fat. using herbs and spices for flavor Honey Mustard . try fat free balsamic vinegar with fruits Sauces – sweetened with sugars and MSG.loaded with sugar/additives. E and so on. and freezers. use the juice of fresh fruits Syrups – High fructose corn syrup and other sugars. sauces and dressing you use to improve taste can really add up the calories and fat. if you need them. For example. B12. If you do take supplements. cupboards. You should avoid supplements except in cases where one cannot get enough quantity of the nutrients. exercise and limited to no animal products in your diet. refrigerators. that go through the same standards as Western medicine. drawers and refrigerator and group like product on a table.000 people to a disease.

with eventually hoping to reduce your dependence on them then. religious or family occasions. Those want to prevent chronic disease by proactively eat right. Those which are overweight or obese. Those diagnosed with chronic disease who wish to reverse it and feel better. It is very difficult to avoid animal based products because of business. We suggest products with no nutrition label on them and to avoid refined foods. quitting any bad habits and reducing stress are important to any diet. choose a lean cut like the sirloin or a less marbled choice. social. The Eastern diet works equally well as a basis for curing or preventing chronic diseases. I want you to put the best food choices in your mouth for the stage your at. I realize that it might just take several months to several years until you see the total benefits of the Eating The Right Foods program. If you’re going to eat animal based products in the mean time. Knowing that it is near impossible to go from a Western diet to Eastern diet. Research has shown that optimal levels of animal protein are less than 5% of your calories. cut instead of prime. Its ok. when coupled with regular exercise and necessary lifestyle changes. At 20% it promotes the growth of chronic disease. Those with early warning signs want to change the course of chronic disease. while the Governments RDA sets the limit at 30% and more for young children. Our hope is that you can reduce you dependence on meat. eating a smart piece of meat in a controlled portion size is not going to kill you. so I have given advice on eating the best Western diet with plenty of healthy recipes which follow.17 Who Should Consider an Eastern Eating Style? There are too many popular restaurants today that are selling food that is unhealthy and might just kill you if you continue to eat it. Certain individuals will always crave a juicy steak. Who is the Eastern Diet Suited For? Those wishing to substantially reduce their risk of chronic disease. . At a 5% level your body can heal itself. Those wishing to live a healthier life and feel better with more energy. Yes. and my best advice to these people is to limit your portions. I realize the majority of the readers will fail on an Eastern diet. Eating more Fruits and Vegetables is best? First changing your lifestyle.

peas. Lower-quality proteins or incomplete protein are low in one or more essential amino acids. It is possible to form a complete protein. chicken. Beans contain the amino acids lysine and isoleucine. Grains are just the opposite. This is why we see combinations of foods. Pairing these two food items. As chefs. . cartilage. but lack methionine and tryptophan. skin. Beef. A vegetarian is someone who does not eat meat and some dairy products. and blood. vegetables. Your body uses protein to build and repair tissues. Protein is an important component of every cell in the body. like beans and rice. but also stays away from all dairy and eggs. hormones.18 Designing Meals with Complete Proteins for Vegetarians Days Protein is found in both animal and plant foods. grains. Protein is an important building block of bones. by mixing and matching incomplete proteins. A complete protein provides all the essential amino acids in the protein needed by the body. one a bean the other a grain. makes a complete protein. Pairing Vegetables to make Complete Proteins There are several combinations of foods that pair well to make a complete protein: Whole wheat bread and peanut butter Beans and corn or flour tortillas Beans and rice Lentils and rice Peas soup and whole grain bread Peanut butter and pasta Beans and pasta Soups with pasta and beans Quinoa and protein made from soybeans are vegetable products which are complete on their own. You also use protein to make enzymes. fish and dairy products have the most proteins and are called high quality or complete proteins. Even though it makes it a challenge. These plant proteins include dried beans. So when we serve these foods together. it’s just like eating the complete proteins we get from meats. it is not impossible for these types to consume enough protein. Hair and nails are mostly made of protein. and other body chemicals. we need to make sure vegetarians or vegans get enough complete proteins. nuts and seeds. A vegan not only abstains from meat. muscles.

Most vegetarians tend to be less obese and have cholesterol near to normal than their meat eating counter parts. Eating plants is cheaper 3. Lacto-Vegetarians will include dairy products into their diet of plant food. dairy products. As you can tell from the facts. Staying on a vegetarian diet for a whole year lowers your cholesterol by 24. Pesco-Vegetarians include fish into their diets. Eating plants is more eco friendly 2. 22% of Caucasian omnivores have hypertension while its only 7% for vegetarians. and duck. Can't Argue With the Facts Vegetarian statistics show that vegetarians have a lower risk of getting cancer. body mass index. This 25% to 50% vegetarian statistics is even after you have controlled your smoking. Lacto-Ovo-Vegetarians eat both eggs and dairy products. heart disease and high blood pressure. coronary heart or Type II diabetes. Vegans not only omit all animal products from their diets. Types of Vegetarians Total Vegetarians eat only plant food. Being vegetarian is usually done for health benefits. According to vegetarian statistics. Our Eat the Right Foods program suggest a minimum of 1 day of week being all vegetables. People also become vegetarian for other reasons: 1. and silk.19 Vegetarian entrées can supply adequate protein. . and honey. but they also eliminate them from the rest of their life. Eating plants is prescribed by certain religions 5. Eating plants strengthens bones and avoids constipation 6. Vegans use nothing from animals. and socioeconomic factors. They do not eat any animal foods. including fish. while supplying the body less fat. Eating plants avoids animal cruelty 4. such as chicken. such as leather. cancer. Pollo-Vegetarians eat poultry. as stated by several vegetarian statistics. the probability of getting hypertension if you're a vegetarian is about 1/2 to 1/3 to that of a non-vegetarian. Vitamin B12 is the only vitamins that can not be consumed sufficiently from plant foods and needs to be supplemented for a vegan which doesn’t eat eggs. For African Americans. adding 1 or more days can really benefit your health. If you're not a vegetarian you have 25% to 50% higher chances of getting cancer as opposed to a vegetarian. no cholesterol and more fiber than meats. So it generally follows that most vegetarians. fats in meat have 225% more calories than plants so you can eat 2. wool. if not all of them have lower cholesterol levels. 44% of omnivores likely has hypertension while only 18% have hypertension. a primary source of this vitamin. turkey. eggs.25 times more food for the same calories. Eating plants boosts energy and stamina Vegetarians can actually eat more food. Vegetarians also have lower incidences of chronic diseases like hypertension.3%.

Rice.10% or less Oils Trace amounts . We suggest you eat food in the following order from most to least in calories from food: Vegetables 30% or more Fruits 25% or more Grains. Beans.15% or less Meats & Fish 5%.20 Our Version of the Food Pyramid Notice the wide selection of colors and varieties of different foods in each group. Legumes 20% or more Eat as much above the line as you can -----------------------------------------------Limit portions below the line Dairy 5%.

no label. organic markets. which are endorsed by any Read Further Before Buying: unfamiliar ingredients.21 Shopping. Items that say lite or fewer calories than. quantity. places that do not make nutritional information readily available. They have probably just changed their serving size. organic markets. free or very lean Items that say low anything. . Buying. items that never expire or several months out. desserts. sugary products. Read the Labels Buy: Items that say a specific percentage like 0%. Dining & Eating Tips of the Eastern “ish” Diet Where to Shop Shop At: Don’t Shop At: What to Buy Buy: Local. fast food or most chain restaurants. say fat free. or items which say new or improved. restaurants with healthy preparations options. products that expire. inner isles of supermarkets. eat what’s on Large or sweetened soft drinks. snack foods. Don’t Buy: ingredients. Where to Eat Out Dine at: Home. all-you-can eat buffets. items with high fructose corn syrup. Don’t Eat: plates. restaurant with published nutrition information. items with claims. Convenience Stores. How to Eat Eat: Balanced meals of 2/3 or more fruits. consider a to go box at the beginning of your meal. farmers market supporting restaurants. items with no claim. quality over Refined or processed items. second helpings. package extra to go. vegetables and whole grains. items with more than 5 Farmers markets. pastured. big box superstores agency. off others your plate until you are full. Don’t Dine at: At home with microwave. eat slowly. organic. perimeter of grocery stores.

com . Water (Suggest 8+ Servings) Eat no more than 36-48 ounces of meat per week: Eat a Variety 1. 1-2 meals of skinless Poultry portion of 3-4 ounces 3. Whole Fruits (Suggest 6+ Servings) 2. 1-2 meals of Lean Pork portions of 3-4 ounces 4. 2-3 meals of lean Fish portions of 3-4 ounces 5. Whole Vegetables (Suggest 8+ Servings) 3. 1-2 meals of Game portions of 3-4 ounces 6. 1-2 meals of lean Beef portions of 3-4 ounces 2.22 Our Eastern “ish” Diet Tracker Eat all of the following that you can eat: 1. Whole Grains (Suggest 12+ Servings) 4. Fast from meat 1 day * Available Digitally at EatTheRightFoods.

Check it against other similar products you may have. When you finish eating a food that you are going to buy again. Refrigerator and Freezer with the most Nutritious Foods. Fiber Sugar Protein _______ _______ Net Benefits _______ _______ _______ _______ _______ _______ _______ _______ Food Item Calories Total Fat Sat Fats Tran Fat Cholest. Fiber Sugar Protein _______ _______ Net Benefits _______ _______ _______ _______ _______ _______ _______ _______ Family Activity: Eating the best foods is easy. Sodium Tot Carb.23 EAT THE RIGHT FOODS Substitution Log Fill your Panty. * Available Digitally at EatTheRightFoods. If there is a better brand. Fiber Sugar Protein _______ _______ Net Benefits _______ _______ _______ _______ _______ _______ _______ _______ Food Item Calories Total Fat Sat Fats Tran Fat Cholest. Fiber Sugar Protein _______ _______ Net Benefits _______ _______ _______ _______ _______ _______ _______ _______ Food Item Calories Total Fat Sat Fats Tran Fat Cholest. Sodium Tot Carb. Sodium Tot Carb. Take the sheet to the supermarket with you and find the best products to eat. Fiber Sugar Protein _______ _______ Net Benefits _______ _______ _______ _______ _______ _______ _______ _______ Food Item Calories Total Fat Sat Fats Tran Fat Cholest. Sodium Tot Carb. Sodium Tot Carb. Sodium Tot Carb. Fiber Sugar Protein _______ _______ Net Benefits _______ _______ _______ _______ _______ _______ _______ _______ Food Item Calories Total Fat Sat Fats Tran Fat Cholest. Sodium Tot Carb. Food Item Calories Total Fat Sat Fats Tran Fat Cholest. Fiber Sugar Protein _______ _______ Net Benefits _______ _______ _______ _______ _______ _______ _______ _______ Food Item Calories Total Fat Sat Fats Tran Fat Cholest.com . let that be your new all-star. write it down on this form. Make copies of this page and use them to shop.

. Steaming is also one of the easiest ways to prepare vegetables. position it so that one side hangs over the colander just enough to let the steam escape. and flavor is better retained. such as the time spent cooking and the thickness or type of slice. How Long to Steam Vegetables All vegetables will have different cooking times depending on their size and thickness. Each vegetable has some basic variations. as is the vegetable’s nutritional content. The above steamer is stainless steel kitchen grade and can be simply rinsed after use or put in the dishwasher. Stovetop Steaming Other than buying an actual food steamer to steaming your vegetables. steaming is a very simple procedure. lid. its color. or cover with foil. Fill the pot with enough water so that is just barely reaches the bottom of the colander or steamer basket. you will need a large pot and a steamer basket or colander that will fit inside. add vegetables and place a loose fitting lid on top to cover.com) How to Traditionally Steam Vegetables As a general rule. when steaming on the stovetop. You do not need any special equipment. (Available at EatTheRightFoods. and colander already in their kitchen. and can be done in minutes. On the next page you will find some of the more commonly steamed vegetables and their cooking times for both stovetop and microwave steaming. Once the water comes to a boil.24 Steaming By steaming a vegetable. as most people will have a saucepan. texture. If your lid is more fitted over the colander.

Add the dense vegetables (such as carrots) first. Add your favorite salsa or course ground mustard. 1-1/2-inch pieces Peas Potatoes. 1-inch pieces Winter squash. oregano. When the vegetables have cooked. the longer it will take. Use a small tab of butter. There is so much flavor in a little bit its ok in moderation. 2-inch pieces Spinach Sweet potatoes. medium Asparagus Beets Broccoli Brussels Sprouts Cabbage. slice. 3:1 Olive oil & red wine vinegar (lemon juice) with pinch of white pepper and sea salt. Add Sauces for Flavor Squeeze juice of a lemon or lime over the vegetables while steaming. Sesame Seed oil and minced garlic. . dice and chop them into uniform bits and set them aside. Long steam times can be shortened by cutting into smaller thinner pieces. peeled. Sprinkle with paprika. Add 100% orange juice for extra flavor. whole. If you're cooking in a saucepan with a steel steamer basket. Wash them. Fat free sour cream or yogurt. 2-inch pieces Zucchini Steaming Time 40 minutes 4 – 5 minutes 30 to 35 minutes 5 minutes 10 minutes 6 minutes 6-8 minutes 6 minutes 5 minutes 5 minutes 4 to 5 minutes 8 to 10 minutes 3 minutes 12 minutes. cut in wedges Carrots ¼ “ slices Cauliflower Corn on the cob Green Beans Kale Parsnips. remove the steamer basket and enjoy. Heat your water to boiling.25 Vegetable Artichoke. parsley flakes. new. curry powder. this means placing the burner temperature on high. The more steam you let out. Don't peek. 15 minutes 4 to 5 minutes 40 to 50 minutes 12 to 15 minutes 15 to 20 minutes 6-7 minutes Instructions for Steaming: Choose which vegetables you will steam. and cover.

occasionally followed by a brief steam in a flavored sauce.26 Stir-Frying Using a wok insures not only perfectly cooked meats and vegetables.com). 2. which makes it potentially healthier from the start. 1. or chilies). then the protein. Swirl the oil around to coat the entire cooking surface. Stir-frying is an Asian technique for cooking meat and vegetables quickly. Stir-frying typically involves a quick sauté over high heat. Turn the heat on highest. When stir-frying. . which can virtually eliminate oil completely when cooking. but it just makes food taste better. 4. Work in order adding the aromatic seasonings first (such as garlic. 6. Cut ingredients into uniform.EatTheRightFoods. ginger. Less oil is needed than sautéing or deep frying. and wait until the oil reaches its smoking point 5. leafier vegetables. always heat any wok for one or two minutes before you add any ingredients. and this is the reason why stir-frying is so popular. then the denser vegetables and finally the softer. That includes washing and chopping them up. Woks can also be made with non-stick technology. Add a small amount of oil into the wok. Don’t be afraid to use a zero calorie spray for quick frying vegetables. Prepare your ingredients ahead of time. so that they retain texture and flavor. bite-size pieces to cook quickly and evenly. A wok also makes the cooking process easier and you only have one pot to clean. including oil. 3. Consider using a no fat spray for even healthier items. (Above commercial wok available at www. Stir Fry Instructions Stir-frying allows you to cook a variety of tasty recipes within minutes. 1-2 Tbsp(s).

These vegetables are typically strained out of the stock. hot sauce. Tilt the wok from side to side. Hold knife parallel to the vegetable. Do this 4 more times. Roll-cutting: For carrots. Make sure you carefully brush the lard onto the wok covering the entire surface. until skin is taken cut off. Stir-fry only to the point where the ingredients are just cooked. fry the vegetables and readd meat at the end. then cutting across the rolled leaves with a sharp knife. Shredding or Chiffonade: technique in which herbs or leafy green vegetables are cut into long. but also allows the vegetables to steam evenly. and serve Cutting Techniques Most Asian cooks use different cutting techniques for different dishes. or finishing sauces etc. turn the heat off and let the pan cool completely to room temperature. Add in your seasonings such as salt. producing fine ribbons. Following each cooking session. garlic and lemongrass with flat part of the knife placed on ingredient and press down hard with the palm of your hand.27 7. Dicing: Julienne like above. Cutting vegetables to a similar shape and thickness not only makes the dish more appealing. lining up the sticks. rolling them tightly. . thin strips. 8. If you have long cooking vegetables with fast cooking meat like chicken or shrimp. Slicing: Vertical or horizontal to the cutting board and cut straight across the ingredients Julienne and Shredding: Slice the ingredient into pieces of roughly 1/8-inch thickness and into sticks about 2 inches in length. Seasoning Your Wok for the First Time Season your wok over a burner on top of the stove. slice down on a diagonal angle and roll the vegetable a quarter turn. sugar. Chopping: Rough cutting vegetables for stocks into 4 inch sections. rinse only with plain water and never use soap on it. You can use lard or palm oil just the same. This is generally accomplished by stacking leaves. then with a chopping motion cut the ingredients until finely minced. Traditionally when you bought a wok you were given a piece of pig fat to season it. Crushing: Smash ginger. 9.to 1/2-inch. Use a brush to cover the lard or palm oil in a thin layer over every inch of its surface. zucchini and other cylindrical vegetables. Heat the wok for a few minutes until its entire surface is hot. subjecting the entire surface to intense heat to burn the oil into it. and cutting straight down to get a cube about 1/4. After burning a few minutes all around. Mincing: Slice or dice the ingredient into small pieces. remove meat after seasoning in aromatic spices. Here are six basic cuts you can perfect with just a little practice.

toasted Crispy Chinese noodles Lemon or lime to garnish . broken into florets (stems sliced) Zucchini. top round) Boneless pork. coarsely chopped Whole cashews or sliced almonds Sesame seeds. cut into strips Raw peeled shrimp Firm tofu. beef or vegetable broth 2 Tbsp(s) Lite soy sauce or teriyaki sauce 2 tsp(s) cornstarch to thicken sauce Extra bonus ingredient (choose one). sliced Cabbage (regular or Chinese). cut into strips Carrots. cut in half Bok Choy. cut into cubes Shrimp Various Fish Vegetable possibilities: Usually 1-2 Minutes depending on size and thickness Green or red peppers.28 The Art of Constructing a Stir-fry Basic Ingredients 2 Tbsp(s) sesame oil 3/4 lb(s) meat or seafood (see options) 1 medium onion. sliced Bean sprouts. sliced Snow peas. chopped 1 Garlic clove. sliced Mushrooms. thinly sliced Broccoli. optional Serve on top of rice or noodles Meat or alternate: Usually 5-4 Minutes depending on size and thickness Boneless. cut into strips Boneless beef stir-fry strips (flank steak. Bean Sprouts Extra bonus ingredients: Peanuts. rinsed Celery. Spinach. sirloin. skinless chicken. minced 1 tsp(s) grated fresh ginger root 3-4 cup(s) vegetable (choose at least three) 1/2 cup(s) chicken.

We suggest making your yogurt Parfait with Fat-Free yogurt. 1/3 Ounces of Fat Free Yogurt 1/3 cup of Fat Free Granola 1/3 cup of Fresh Fruit . Construct it in the following ratios: Nutritional information for below recipe.29 The Art of Constructing a Yogurt Parfait We suggest eating a fresh fruit parfait for breakfast on several days in the Eat The Right Foods program. fat-free granola and a variety of fresh fruit.

While each varies they follow a format as follows: Sweetener Protein Powder Wheat Grass Supplements Honey Stevia Maple Syrup Flax Seed Usually 1-2 Cups Whole Fruits Fruit Juice Vegetables Nuts Granola Usually 1-2 Cups Milk Yogurt Soy Milk Water Fruit Juice Ice Cream All fruit or Vegetable (Juicer Type) We have included over 50 recipes just on variations of smoothies. .30 The Art of Constructing a Smoothie We think a smoothie makes a perfect afternoon snack or meal replacement and have included many variations in this cookbook.

11 Total fat grams. Studies show that those who eat out a large bag. If one opened a large size bag and repackaged it into Ziploc bags. . 6 animal crackers or 2 cup(s) of cantaloupe or 10 potato chips or 1 roasted chicken leg. if you are going to eat junk food a 100 calories portion is less than 5% of an average 2000 calories diet. 7 Sat Fat grams. We have seen many 100 calorie pack food items hit the market. protein and healthy fats. They tend to be empty calories that leave one hungry and looking for more food to eat a short time later. Eating a nutrient dense food will not only fill you up.31 100 or less Calorie Snacks Finding healthy mid morning and afternoon snacks that don’t go right to our waistline is a challenge. but our appetites are not satisfied and we continue to eat. justifying this as research a research and was glad I had only one box. which offers many times huge quantities of food for the same caloric content. Even so I ate a box. We list them first only so that you can compare them to healthier options. but will also provide the body with macro and micronutrients the body needs. But if you want healthy. It becomes apparent. 18 grams of sugar and 25 mg of salt in just 18 M&Ms. and it doesn’t matter weather you eat 100 calories or a whole box its still junk food. These items are typically empty calories that will leave you still hungry 30 minutes to an hour latter. Same Snack Verses Smart Snacks Alternatives In defense of the snack packs. nutrient-dense snacks you will probably have to prepare them yourself. You’ll save money. But the real question is. sometime multiple snacks pack. The snack pack which notes that each M&M is about 10 calories and . Consider which might quench your appetite eating 8 gumdrops or 3 cup(s) of air popped popcorn. and stay fuller longer with the included 100 calorie or less ideas that you can portion out yourself. Empty calories are treated just like nutrient dense food calories for energy. Snack Size and Perspective We have listed traditional junk food which is portioned in 100 calories or less portions. Portion Control and Convenience These small 100-calorie packages are ideal for those trying to limit calories for mid morning and afternoon snacks. Hunger verses Appetite Most snack packs lack hunger-controlling nutrients like fiber. For those lazy or that can’t say no a 100 calorie proportioned snack. reduce waste.66 Fat which total portion represents 1/10 of what your entire days food intake and 35% of the saturated fat should be. Most snack packs have very little nutritional quality. Are they “Eco-Friendly” or are they just trying to mask the fact that there are 180 calories. “Are these snack packs really any better for us or just a marketing ploy? We will look at the pros and cons and give options. low-calorie. encased in bright green. might be worth the price. that you can eat more if you Eat The Right Foods. will many times eat more than one serving to multiple servings to the bottom of the bag. you get the same result product at ½ to 1/3 the price. Case in point is a new product M&M Premiums with allmost 1/3 of the front and back of the box is labeled with nutrition information. but they are only more convenient than buying in bulk and 2 to 3 times more expensive. to the tune of about 200 million in sales in less than three years.

2 tsp(s) of chocolate syrup into a cup(s) of coffee 6 animal crackers. 4 chocolate kisses. to with picante sauce or tomato sauce 1/2 a small avocado 3 cup(s) air popped popcorn. less last bite 2 chocolate chip cookies. seasoned with herbs . 1 baked sweet potato with 2 Tbsp(s) fat free sour cream or yogurt 1 small baked potato with 1/2 cup(s) salsa and 2 Tbsp(s) of fat-free sour cream 1/2 cup(s) of salsa and 2 Tbsp(s) of non-fat sour cream over a 1/2 cup(s) Spaghetti.32 Craving Traditional Snack which are about 100 Calories? 1 Mocha Frappuccino bar. dusted with Creole seasoning 1 small baked potato. 4 carrot sticks 1/4 cup(s) hummus. cooked. 2-inches in diameter 2 fig bars. 1 two-inch slice of angel food cake. 1-1/2 inch square each 2 chocolate or vanilla sandwich cookies 5 vanilla wafers 8 M&M's candies 8 gum drops 5 hard candy 2 lollipops 15 chocolate covered raisins. 4 celery sticks 3/4 cup(s) unshelled edamame 3 ounces(s) bean salad 1/4 cup(s) of fat-free ranch dressing to 1 cup(s) of carrots or celery 1 medium ear corn on cob. chicken broth 2 Tbsp(s) soybean nuts 1/4 cup(s) of fat-free ranch dressing to 1 cup(s) of broccoli 1/4 cup(s) hummus. 9 french-fries 60 Goldfish Crackers 40 pretzel sticks 10 olives 15 small pretzels 75 small pretzel sticks 10 potato chips 15 chocolate-covered raisins 1 100-calorie pack jelly beans 1 mocha fudge swirl bar 100 Calorie Cheetos Mini Bites 1 to 1-1/2 bite site candy bar 1-1/2 chocolate covered cherry Craving Veggies? 1 cup(s) serving of minestrone soup 1 cup(s) tomato soup prepared with skim milk 1 cup(s) of vegetable soup with beef.

(two slices) 1 chicken or turkey frankfurter 2 ounces(s) boiled ham 3/4 cup(s) crabmeat. whole 1 cup(s) grapes 2 cup(s) raspberries 1 cup(s) mango chunks 1 medium pear 1/2 cup(s) canned pears in heavy syrup 1/2 medium cantaloupe 15 strawberries dipped in 1/4 cup(s) Cool Whip Lite 2 Tbsp(s) each of mashed avocado and chopped tomatoes stuffed in 1/2 mini pita 1/2 cup(s) sliced. sweetened 4 Tbsp(s) dried cranberries 2 cup(s) watermelon cubes 3/4 cup(s) pineapple chunks. cooked plantains 3 cup(s) lettuce 2 scallions and 1 small tangerine drizzled with 2 Tbsp(s) fat free dressing 1 cup(s) raw strawberries or 1/2 cup(s) frozen. 4 stalks celery 1 ounces(s) dried fruit 1 mandarin orange 1 apple 1 medium banana 1 cup(s) baby carrots 1/2 apple with 2 Tbsp(s) of peanut butter 1/2 cup(s) frozen orange juice. dried. pitted. unsweetened 1 cup(s) raw cherries or 1/2 cup(s) sweet in heavy syrup 1/4 cup(s) cranberry sauce 4 dates. cooked. canned or cooked 10 medium fresh shrimp topped with picante sauce . in own juice 1 grapefruit 1 large apple and 5 almonds ½ honeydew mellon Craving Protein? 3 ounces(s) Tuna 2 ounces(s) of lean roast beef 2 ounces(s) chicken lunch meat.33 2 cup(s) oil-popped popcorn 2-1/2 cup(s) of steamed vegetables seasoned with spices 1 cup(s) cucumber salad with vinegar and garlic salt 1 whole head of lettuce 2.5 cups of spinach 4 medium tomatoes Craving Fruit? 1 fruit crisps 1/2 banana rolled in 2 tsp(s) frozen semisweet chocolate chips 1 Tbsp(s) peanut butter. eaten as sorbet 1/2 cup(s) of sweetened applesauce 1/2 cup(s) dried apricot halves.

low fat 1/2 medium corn muffin. 1 graham cracker drizzle with a tsp(s) of chocolate syrup. 4 mini rice cakes with 2 Tbsp(s) low-fat cottage cheese 3 ounces(s) low-fat cottage cheese and 3 whole-wheat crackers 1 whole-grain crisp bread with cottage cheese 1/2 cup(s) low-fat cottage cheese with 5 strawberries 1 Yoplait Light Smoothie 1 cheese stick with marinara sauce ½ cup(s) broccoli and 2 Tbsp(s) shredded cheese (2 tablespoons) 1 ounces(s) of lite swiss with 3 whole wheat crackers 1 ounces(s) buffalo mozzarella. any flavor. and two Tbsp(s) of low fat whipped topping. low fat 2 Bagel Bites 12 Nori Maki Crackers rice crackers 8 baked tortilla chips with 3 Tbsp(s) salsa ½ cup(s) rice 6 Wheat Thins crackers with two tsp(s) of peanut butter (or any nut butter) 2 large graham cracker squares with 1 tsp(s) peanut butter 1 marshmallow. 1 hard boiled egg. low fat 1/2 medium bran muffin. 1/2 cup(s) cherry tomatoes 1/2 cup(s) of sugar-free gelatin. 1 cup(s) skim milk 1/2 cup(s) low-fat pudding layered with two crumbled vanilla wafers 8 ounces(s) low-fat yogurt or a fat-free chocolate pudding cup.34 1 roasted chicken drumstick 4 oz. 4-6 ounces(s) of no-fat or low-fat yogurt 3 ounces(s) cooked whole-grain noodles with 1 fresh tomato and 1/2 ounces(s) hard cheese Craving some Crackers? 6 Reduced-Fat Triscuits 2 large graham-cracker squares with 1 tsp(s) peanut butter 4 mini rice cakes with 2 Tbsp(s) of low fat cottage cheese 1/2 medium blueberry muffin. turkey breast 1 slice of deli meat and 1 slice of cheese wrapped in a lettuce leaf 2 ounces(s) turkey breast wrapped around 2 bread-and-butter pickles 10 Raw Oysters ¼ fast food taco Craving Cheese or Dairy? 1/3 of egg muffin 1 Tbsp(s) mayo 9 ounce(s) Skim Milk 1/2 cup(s) ice milk 1/3 cup(s) sherbet 1/2 cup(s) frozen yogurt 1/2 cup(s) of fat-free ice cream. .

frozen concentrate. with 1 tsp(s) peanut butter 1/2 mini bagel with 1 ounces(s) smoked salmon 1 seven-grain Belgian waffle 2 thin slices of bread. reconstituted 1 cup(s) apple cider 8 ounces(s) diet root beer float add a scoop of non-fat vanilla frozen yogurt. sweetened. less one bite 1/3 cup(s) of unsweetened applesauce over 1 slice of whole-wheat toast 5 ounces(s) tossed salad with lettuce.35 Craving some Bread? 1/2 string cheese with 4 whole-wheat crackers 1 cup(s) Lime diet jello with a scoop of cottage cheese ½ English muffin. 5 ounces(s) red or white wine or champagne 3/4 can or bottle of beer (9 fl oz) 1-1/2 ounce(s) shot of Whiskey . cucumber and 1/4 cup(s) fatfree dressing Craving some Cereal? 1 packet Cream of Wheat Regular 1 100-calorie Balance Bar 1/2 cup(s) Frosted Mini-Wheat’s 3/4 cup(s) Grape-Nuts Flakes 3/4 cup(s) Honey Smacks 3/4 cup(s) Total 1 cup(s) Wheaties 1 Nature Valley Crunchy Granola Bar Craving Seeds or Nuts? 2 Tbsp(s) sunflower seeds 15 raw almonds 1 orange and 5 dry-roasted nuts 10 cashew nuts Craving a Drink? 1 cup(s) lemonade or limeade. tomato. .

meatballs and meatloaf. a small amount of broth or wine. because it lets you use little or no oil without having food stick. Roast. Cut a heart out of parchment paper and put the fish in the center of one side. En Papillote. Put a rack in the pan so the meat or poultry doesn't sit in its own fat drippings. You also can use a nonstick vegetable spray. use a gravy strainer or skim ladle to remove the fat.36 Other Healthy Cooking Methods Microwave. Bake. When making gravy from the drippings. use fat-free liquids like wine. Cook chicken or fish by immersing it in simmering liquid. Always use a rack so fat drips away from the food. A pan made with nonstick metal or coated with a nonstick surface is a terrific investment. Ground Beef Nutrition Facts: GROUND TOTAL CHOLESTEROL BEEF CALORIES SFA (g) FAT (g) (mg) PRODUCT 90/10 Lean-fat 184 10 4 72 85/15 Lean-fat 212 13 5 76 80/20 Lean-fat 209 14 5 70 75/25 Lean-fat 236 16 6 76 70/30 Lean-fat 232 16 6 70 For 3-ounce patty. rub and small touch of butter or oil. broiled to medium doneness* (Before blotting or rinsing and draining) . Blotting with a paper napkin can be used to reduce the fat content of cooked burgers. and fold over and crimp in the edges to make a half of heart. Nutrition researchers found that a simple rinsing process reduced the fat content of cooked ground beef crumbles by as much as 50 percent. Grill or broil. or a tiny bit of oil rubbed onto the pan with a paper towel. tomato juice or lemon juice. Sauté. Poach. Add spices. Reducing Fat in Ground Beef A study in the Journal of the American Dietetic Association* has good news for beef eaters. Sauté in pan until paper puffs. Bake foods in covered cookware with a little extra liquid. This is a good alternative because it's fast and doesn't add fat or calories. Instead of basting the meat with pan drippings. then finish off in oven at 450 degrees for 5-8 minutes.

You can also run under the sink with hot water. Journal of the American Dietetic Association. chicken. non-recycled paper towels. it’s simple to cut the fat in favorite recipes. No. Stir occasionally to break beef into pieces. Reducing Fat in Cooked Ground Beef by Rinsing and Draining: By following these easy steps. consumers can also enjoy the health benefits of lower fat ground beef. blot top of beef with more paper towels. Vol. meat sauce and tacos. such as chili. these items can be added during the cooking process. Brown ground beef in skillet over medium heat 8 to 10 minutes or until no longer pink. Rinsing the beef after cooking results in minimal flavor loss. higher fat ground beef and still enjoy the benefits of a leaner products. convenience or price. 92. This technique allows meat eaters to take advantage of lower priced. 3. but not boiling (150°F to 160°F). with a few easy steps. 1. Meanwhile. If the recipe calls for browning ground beef with onion or garlic. remove beef crumbles to large plate or other container lined with three layers of white. Sloppy Joes. turkey or pork even leaner.37 So whether buying ground beef for taste. Let sit 1 minute. Proceed as recipe directs. microwave 4 cup(s) water in a 1-quart glass measuring cup(s) or microwaveable bowl on HIGH 5 to 6 minutes or until very hot. that call for cooked ground meat. November 1992 . Drain fat from skillet 4. 2. 5. Using a slotted spoon. Follow these steps to make your ground beef. Place beef in a line mesh strainer or colander and set it on a 1/2quart (or larger) sturdy bowl. 11. Pour hot water over beef to rinse fat Drain 5 minutes. Additional seasonings and herbs may be added after rinsing as desired. 6.

dry wines. Utilize herbs. Moderate use of fat and control cholesterol. US Dept of Health and American Health Association: 1. cinnamon. Moderate the use of salt and sodium. Offer a wide selection of water and nonalcoholic beverages. fruit juices and Stevia. Serve milk. fruits and vegetables to season instead of salt. High Acid foods give a sharp flavor that can replace salt. nutmeg and vanilla to sweeten instead of sugar What is the biggest chef trick to plating smaller portions while having the guest perceive value? Use a smaller plate. pudding and dessert sauces Besides Prime Cuts. tomatoes and citrus fruits like limes. Moderate calories. lemons.38 Chef Plating Notes For those wishing to utilize healthy cooking for themselves and clients. . Consider sensible portion sizes that help your customers. Steam or serve raw when applicable. Moderate the use of protein. Try a 9 inch plate instead of a 10 7/8 or 12 inch plate. spices. The plate will look fuller and the guest will think they are getting a lot of food. 4. 2. Consider steaming. Increase the use of carbohydrate rich foods and moderate the use of sugars. All courses from appetizer to dessert can be made in a low calorie version. 3. Plates should be adjusted so that 50-60% of calories come from these products. Heavy Cream can be substitute with Evaporated Skim Milk Sour Cream can be replaced with buttermilk Sour Cream as a condiment can be replaced with yogurt Serve Sorbet instead of ice cream Use ripe fruits to season soufflés. pouching and broiling for healthier preparations. Increase the use of fresh foods and moderate the use of processed foods. Limit butter and oils used during preparation of enticing menu options. 6. fresh squeezed juices and virgin cocktails and premium waters. tangerines and grapefruits give great flavors. One of the chef’s goals in providing nutritious meals is offering dishes that are appealing and satisfying while controlling caloric content. red vine vinegar. There is more nutrition in fresh food products. 7. 15%-20% of the plate should be of calories that come from a protein source. Apple cider. should follow these guidelines in to prepare nutritious meals based on finding from the FDA. cloves. 5. consider offer Choice cuts with less fat to those on a diet Use allspice. ripe fruits. Replace sugar by sweetening with spices.

because of its flavor and vitamins can be used modestly. but more fat. clams. anchovies. oysters. shad. It’s fat that makes potato chips crisp. •Grilling. snapper. mussels and scallops. •Higher Fat Fish. On Fish •Low Fat Fish include: cod. •For every tsp(s) of fat removed from dry cooking you lose 100 calories. broiling and roasting allow fats to drip off and reducing fat. As chefs can we make our food healthier by using leaner cuts of meats. sea bass whiting. Those are the thoughts of experts including the surgeon general. fish and skinless poultry. •No studies suggest that a Free Range Chicken is nutritionally better for you. mackerel. •A portion is 3 ounce(s). Leaner grades are cheaper and have less fat. blue fin tuna. •Lard and Shorting should be taken out of the Kitchen. Sprays •Butter. •Consider marinating and moist heat cooking like stewing or braising. but with High Omega 3: Albacore. . as they look like more food. •Serve additional sides and salads to reduce the meat portion to 1/3 of meal. On Oils. butters and oils are a blessing for flavor. haddock. herring. •Washing browned beef with water eliminates 10% more fat. pike. but for those with weight problems it’s hazardous to your health. It’s used to keep food from sticking to our pans and adds flavor to the foods we eat. Fats are the richest sources of calories per gram. Butters. •Ground turkey is an excellent substitute for ground beef. •Flavor with spices and cook under moist heat methods if removing skin.39 Healthy Ideas for Chefs On Fats For a chef. our chicken wings golden brown and our pie crusts flaky. cubed or slice across the grain. Consider thinner wider cuts. •Ground beef should have less that 10% fat by weight. On Chicken and Turkey •Dark meat has more flavors. •The best margarines to use have safflower or sunflower as first ingredients. •Removing skin from chicken removes 1/3 of the fat. •Whipped butter has ½ the fat and cholesterol for a same size portion. A lean fish is better than a lean chicken which is better than a lean beef. double that of proteins and carbohydrates. salmon. On Beef •Lower grades like select and choice are healthier because of lower fat. •Lower grades can be ground.

. •Offer crackers which are whole grain. •Use sea salt instead of table salt. lemon juice and vinegars to reduce need for salt. •Spray oiled salad dressing with spray bottle so as to my over use dressing. •Replace eggs with egg substitutes in baking and in lieu of fried eggs. •Offer whole grain breads. •Visit the local farmers market for organic or local grown foods. •Use fresh when possible and canned in an emergency. •Consider Stevia. •Omit salt from some recipes and let dinner add it them selves. •Use zests. •Raspberry Balsamic Vinegar has excellent flavors for salads. garlic. •Salad dressing should have less that 1-2 Tbsp(s) of oil per cup. •Offer fresh vegetables and fruits with their skin on. •Stay away from refined carbs. •Cut ½ the fat from butter in a pie. •Serve sorbet or sherbet instead of ice cream. Eat whole grain flour or brown rice. •Offer fresh juice selections instead of soft drinks. •Minimize use of white rice and white flour. On Sugar •Cut sugar to 1/3 cup(s) per cup(s) of flour. •Get a fruit bowl and fill it with fresh fruit all the time. by using one crust. sesame oils and low sodium soy sauce. •Substitute evaporated or skim milk for cream. •In place of sugar use honey or maple syrup. •Use a salad plate to serve on instead of larger dinner plate. On Dairy •Substitute nonfat and low-fat milk for whole milk or 2%. Other Guidelines •Cut most restaurant portions is half. On Carbs •Offer whole grain ready to eat cereals. •Use no stick pans so as to limit the amount of oil. On Salt •Use herbs and spices like basil. •Use sweet spices.40 •Get flavors from fruit juices. •Take unhealthy offers like chips and pretzels off your menu. thyme and oregano instead of salt. •Substitute fat free yogurt for sour cream and mayonnaise. •Make a salad a meal once every 3 days. •Use sprays which have not fats in them.

41 Healthy Food Substitutions For Chefs If you usually buy: Evaporated whole milk Whole milk Ice cream Whipping cream Sour cream Cream cheese Cheese (cheddar. low-calorie processed cheeses. etc Cooked grits or oatmeal Reduced-fat granola White rice Brown rice . and Pastas Ramen noodles Rice or noodles (spaghetti. low-fat (1%). etc Fat-free cheese Fat-free American cheese or other types of fat-free cheeses Low-fat (1%) or reduced fat (2%) cottage cheese Part-skim milk. or reduced fat (2%) milk Sorbet and ices. or jack) American cheese Regular (4%) cottage cheese Try these: Milk and Milk Products Evaporated fat-free (skim) or reduced fat (2%) milk Fat-free (skim). macaroni. low-moisture mozzarella cheese Part-skim milk ricotta cheese Low-fat (1%) or reduced fat (2%) milk or non-fat dry milk powder Try these: Whole milk mozzarella cheese Whole milk ricotta cheese Coffee cream (1/2 and 1/2) or non-dairy creamer (liquid or powder) If you usually buy: Cereals. sherbet. etc ) Pasta with white sauce (Alfredo) Pasta with red sauce (marinara) Pasta with cheese sauce Pasta with vegetables (primavera) Granola Bran flakes. Swiss. crispy rice. Grains. and low-fat or fat-free frozen yogurt Imitation whipped cream (made with fat-free [skim] milk) Plain low-fat yogurt Neufchatel or "light" cream cheese or fat-free cream cheese Reduced calorie cheese.

salami. bagels. or pastries Party crackers Cake (pound. Fish. frozen. scones. etc Donuts. and Poultry Cold cuts or lunch meats Low-fat cold cuts (95% to 97% (bologna. or gingerbread) Fat-free or reduced fat cookies (graham crackers. white. or canned in water) fried fish (homemade or commercial) Egg whites or egg substitutes Whole eggs Frozen TV dinners (containing more than 13 grams of fat per serving) Chorizo sausage Frozen TV dinners (containing less than 13 grams of fat per serving and lower in sodium) Turkey sausage. ginger snaps. sweet rolls. unbreaded Frozen breaded fish or (fresh. or brisket) of external fat)(choose select grades) Pork tenderloin or trimmed. rib. etc ) fat-free lunch meats or low-fat pressed Hot dogs (regular) meats) Lower-fat hot dogs Canadian bacon or lean ham Bacon or sausage Extra lean ground beef such Regular ground beef as ground round or ground turkey (read labels) Chicken or turkey without Chicken or turkey with skin (white meat) skin. reduced fat or fat-free muffins or scones Low-fat crackers (choose lower in sodium) Saltine or soda crackers (choose lower in sodium) Cake (angel food.42 If you usually buy: Try these: Meats. duck. brioches. or fig bars) If you usually buy: Cookies . drained well (read label) Vegetarian sausage (made with tofu) Try these: Baked Goods Croissants. or goose Water-packed tuna (rinse to Oil-packed tuna reduce sodium content) Beef (round or loin) (trimmed Beef (chuck. muffins. Pork (spareribs or untrimmed loin) lean smoked ham Fish or shellfish. chocolate or yellow) Hard French rolls or soft brown ‘n serve rolls English muffins. liverwurst.

lemon juice. cones or bars Frozen yogurt. vegetables Ice cream. for example. tub or squeeze bottle Regular mayonnaise Light or diet mayonnaise or mustard Regular salad dressings Fat-free or reduced calorie salad dressings. or chocolate pudding bars Custards or puddings (made with whole Puddings (made with fat-free milk) milk) If you usually buy: Try these: Fats. or plain. or wine vinegar Jelly. diet margarine. use applesauce or prune purée in baked goods Try these: Miscellaneous Canned cream soups Gravy (homemade with fat and/or milk) Canned broth-based soups (low-sodium) Gravy mixes made with water or homemade with the fat skimmed off and fat-free milk Chocolate syrup Salsa Butter or margarine on toast or bread Oils. herb-flavored. fruits. Oils. jam. frozen fruit. or whipped butter. or honey on bread or toast Non-stick cooking spray for stir-frying or sautéing As a substitute for oil or butter. or lard If you usually buy: Fudge sauce Guacamole dip or refried beans with lard Source: Department of Human Services .43 If you usually buy: Try these: Snacks and Sweets Nuts Popcorn (air-popped or light microwave). and Salad Dressings Regular margarine or butter Light spread margarines. shortening.

For more information on saturated fat." as a reference source by William P. stroke. read "Fats and Cholesterol: Out with the Bad. Rules to use if you’re Going to Eat Red Meat 1. 2. Select cuts have less marbling (ie: fat) than Choice or Prime Cuts Make red meat the side dish. 6. 2 to 4 servings a week is a good target. Research suggests that people who eat more than 18 ounces a week of red meat have a higher risk of colon cancer. hot dogs. Save Yourself Some Mola? Meat quality is based on a number of factors. and so may reduce your chances of having a heart attack. Eat soy in moderation: Tofu and other soy foods are an excellent red meat alternative. Round or Leg in them tend to be higher protein. 5. fish and poultry provide plenty of protein. lower fat. Mix it up. A choice cut is the preferred cut for those on a diet without loosing much in flavor or quality. not the main course. Most reasonable diets provide enough protein for healthy people. 2. 3. A portion of meat is 3-4 ounces. Avoid protein feast at all you can eat Chinese Buffets. MSG and sodium. . 3. Steer clear of fatty meats and use whole-milk dairy products sparingly. 4. or other form of cardiovascular disease. Usually our appetites tend to regulate getting the right amount of protein. Make red meat only an occasional part of your diet and skip processed meats like bacon. but the degree of marbling (the amount of fat within the muscles) is a primary component. Castelli and Glen Griffin. partially because our bodies use it to make glucose if we aren't getting enough from carbohydrates. Balance carbs and protein: Cutting back on highly processed carbohydrates and increasing protein improves levels of blood triglycerides and HDL. but consider a Select cut for even less fat and a big savings. 4. Eating a variety of foods will ensure that you get all of the amino acids you need. Limit red meat: Avoid processed meat. and deli meats altogether. Yes that 24oz Porterhouse steak is six portions of red meat. Cut large steaks in half and take them home or better yet don’t order them. Remember: 1 Tsp fat removed by trimming or cooking is 99 calories saved. In with the Good. They products are loaded with sweet sauces. Steaks are classified as Prime (having the most fat) Choice (moderate fat) and Select (less fat). 5. Cuts with Loin.44 Choosing Healthy Protein Foods 1. Grilling or broiling steaks will allow more fat to drip off. without much saturated fat. It's important to eat enough protein. The price difference between Select and Prime are considerable. Go low on saturated fat: Beans.

The diet is designed to keep blood glucose (sugar) levels under control. The cardiac diet is used for patients who have elevated cholesterol or have high blood pressure.45 A Heads up on Therapeutic Diets A therapeutic diet is always based on the normal nutritional requirements of an individual taking into account. A therapeutic diet is then modified for an individual disease based on nutrient needs. Nonfat milk and low fat cheese are used in recipes. cholesterol and salt. All diets are to include the daily recommended food minimums from each food group within an individual’s Kcalories requirements derived from the My Pyramid guide. Herbs are used in place of salt to season most foods. The diet will help your body get rid of excess fluids and assist in improving your medical condition. pneumonia. or who retain water. Red meat is limited to 5 ounces per day. Use the following guidelines for chronic diseases with the caloric intake chart on the next page for target calories. A Low Sodium diet is prescribed for people who have high blood pressure. lean meat. Whole grains and abundant vegetables and fruit. Egg yolks are limited to 3 per week. The diet consists of foods which are low in saturated fat. A Cardiac diet is low in fat and low in cholesterol. four days per week. sex and physical activity levels. You may notice an initial lack of flavor in food as your taste buds become accommodated to less salt. but is presented to give chef’s general guideline in designing menus based on prescriptive or therapeutic diets. poultry. kidney disease. Guidelines Published by Various Agencies . and Kcalories adjusted if obese. The advice presented here is only a guide which may or may not be representative of a diet prescribed by an individual’s dietitian or nutritionist. but will ask that sugar free items or sugar substitute items like Stevia or NutraSweet. age. and fish are emphasized. You can expect to select your diet off regular menus. A Diabetic diet is low in sugar and fat.

Additional exercise is also suggested where the obese patients should set a goal to walk 20 miles a week. One hour of walking and one less fountain drink equal 500 calories.46 A reduction in calories and increase in exercise may be required for those suffering from obesity. . It is typical to reduce calories in an amount of 250-1000 depending on severity of obesity.

but for the sake of a basic understanding of meal planning we will use the following values to construct a menu for a special diet. % of Carbohydrates. some exchange units for similar type foods are of a different size. ½ cup of mango or 1 cup of berries. is to figure the exchanges that need to be meet for a healthy diet which will tell us how many exchanges (like portions) we have to work with. A complete listing of specific exchanges is available at the Heart. For the basic requirements we go to the US Gov pyramid chart and find that we need the following minimum exchanges. Total Kcalories. so you get to eat more blueberries. proteins. fats and calories. than mango for one exchange.  . Since foods have varying carbohydrates. % of Proteins and % of Fats.gov). As you know a mango is much sweeter (more calories) than blueberries. The first step in deciding what to prepare (picking our recipes).nih.1 Cup 1 Slice to ½ cup 1 ounce 1 ounce 1 ounce 1 ounce 1 teaspoon Exchange Milk Non Fat Milk Low Fat Milk Whole Yogurt Fruit Vegetables Starch Protein Very Lean Protein Lean Protein Medium Protein High Fat Fat or Oil Carbs (g) 12 12 12 12 15 5 15 0 0 0 0 0 Protein (g) 8 8 8 8 0 2 3 7 7 7 7 0 Fat (g) 0 5 8 5 0 0 1 1 3 5 8 5 Calories (Kcal) 90 120 150 90 60 25 80 35 55 75 90 45 When a dietitian prescribes a diet it usually has four main components. The variation in size is done so that the exchange keeps carbohydrates.47 How does a Chef Create a Special Diet? The concept of a food exchange is that similar foods can be represented by one basic food unit or exchange. proteins. Take for instance fruit. Lung and Blood Institute’s website (www.NHLBI. Typical Exchange Size 1 Cup ¾ Cup ½ Cup ¾ Cup ½-1 Cup ½ . As a general rule you as a chef will need to craft a menu corresponding to meeting those dietary requirements. where one exchange is 1 small banana. fats and calories as close to equal as possible.

0 330 270 1185 565 2 2 5 2.0 0.30 Percentages Kcals Grams 100. There is an order to assigning exchange items.0 42 Fat (g) 58 0. To do this we extend the percentages against the calories and then to decipher how many grams of each we get to serve.Skim Fruit Vegetables Bread Meat Fat Used Distribution Remaining Distribution 109 88 .0 6.0 6. Calories: % from Carbohydrates % from Proteins % from Fat 1750 45% 25% 30% A dietitian might also prescribe other constraints like: no more than 200 mg of cholesterol. We all know that the empty calories in the above burger would leave the patient starving and probably in cardiac arrest. # Exchanges Exchange Cho (g) 197 24.040 calories. A few bites on this burger and you’re done for the day.0 Milk . Step 1: The first step is to find out just how many calories and grams of Carbs.0 0. fruits and vegetables.0 10. meats and fats.45 0.0 Pro (g) 109 16.0 2.0 25. and at least 25 grams of fiber.00% 788 197 25. The diet is to be divided into three main meals and two snacks.0 120. Given Total Kcalories % of Carbohydrated % of Protein % of Kcal from Fat 1750 0. Divide calories/4 for Carbs and Protein and Calories/9 for fats.00% 1750 45. adding grains. with the first goal on meeting our minimum requirements for dairy.48 Here is an example of what a dietitian prescribes.0 30.0 125.0 6.25 0. After entering the minimum requirements we then become creative.0 160.0 30. 150 g fat (53 g saturated). 2000 mg sodium.00% 438 109 30. We might say.00% 525 58 Step 2: From this information we set up the following grid.0 18 30 74 35 50 8 Kcal 1750 180. no more than 10% of the fat calories from saturated fat. Protein and Fats we can serve. why not make it easy on our patient and give him a Chili’s Smokehouse Bacon Triple-The-Cheese Big Mouth Burger with Jalapeno Ranch Dressing with 2. and 110 g protein.0 0.

oils and butter. Since fats have 2. 2.0 53 (62. 5. When we look at the caloric distribution of what we eat. Bread or Grains. We are supposed to eat 6 ounces of grain. An exchange is from 1 slice to ½ cup typically.0 60.49 Meeting the basic requirements mean that we to to serve at least the following: 1.9/15) Fat (g) 58 0. 2% milk is less and whole milk even less than that.4 8.0 62. serve lots of vegetables. Oils are 6 tsp(s) And Exchange is a tsp so we have 6 exchanges. by choosing them instead of fatty meats. Filling a plate and making it look attractive becomes critical. include soups. For this example we select 5 exchanges. An exchange is typically a half cup for vegetables and 1 cup for lettuce. we might get laughed at as chefs. Don’t forget. for each meal. the answer is clear.0 -2 15. Since an exchange is anywhere from a ½ cup to a full cup we will average it out and pick 2 exchanges.9 5. Meat 6 ounces.0 40. sides and desserts. Meeting the RDA’s of the food pyramid would allow use utilize decretory items: Remaining Distribution 88 35 8 565 Maximizing Your Food Choices # Exch Exchange Allowed Grams 2 Milk 4 Fruit 8 Vegetables Before Bread Exchanges Cho (g) 197 24.0 730 9.5 cups of vegetables.25 times the calories than carbs or proteins we can then eat 2.25 times more of these products.4 (72. fruits .0 240.0 16. We average a slice of bread and ½ cup of pasta for 2 Exchange. We need 2. Since an exchange is a cup we could serve 2 exchanges of skim milk if we wanted to maximize the quantity of food we serve.0 0. our clients want to eat courses just like others.0 0.0 Bread Before Meat Exchanges 75. We need to serve 1.9 4. Dairy 2 Cups.0 1130. 3. If we choose skim milk the exchange is a cup. 6.0 72.0 77.3 Kcal 1750 180. entrees. An exchange is an ounce so we would be able to eat 6 ounces of meat.4/7) 400. so we would have 2 exchanges. 4.3 495 235 (26/5) 5.5 cups of fruits.9 Pro (g) 109 16. we need to become creative.0 5. salads. We could also serve dairy equivalents like cottage cheese or yogurt.0 Fat Used Distribution Remaining Distribution 199 -2 110 -1 25 57 1 225 1740 10 One of the most crucial things to remember is that if we plate each meal with 2 ounces of protein. That’s about a matchbook size of steak 1 inch thick.0 Meat Before Oil Exchanges 63 27 26 5.0 0.0 58.0 200.

Oil 3 Meal Time Breakfast Snack 1 Lunch Snack 2 Dinner Step 4: Pick potential mealtime items. As chefs we need to allocate the calories over 3 meals and two snacks. Then select only very lean meats and fat free dairy products for your main protein sources while sparing the use of oil and butter. Breakfast: Yogurt. Broccoli. tomatoes/cucumbers. Other want a quick breakfast early. salmon. An easy way to do this is to set the caloric goal for each snack at about 100 calories and split the remaining calories between the 3 meals. they respresent items that you will use in crafting an attractive plate. Vegetable 1. a whopping 50 calories in case we want to give our guest a small glass of wine with dinner. For our allocation we will distribute calories typical to an American diet where the dinner is the biggest meal. Grain 1. Grain 1. Oil 2 100 Vegetable 1. This leaves about 500 calories for each meal plus. Bread sticks. Adjust ingredients to meet requirements for salt. Toast & Butter Snack1: Strawberry Smoothies Lunch: Spinach. Step 5: Pick your menu items and decide on the healthy substitutions. While these are not the exact items and portions you might choose. Brown Rice. Use spices and herbs to reduce the use of oils and butters. Fruit 1. saturated fat. Then place your exchanges within the mealtimes Meal Planning Worksheet for 1750 Calories Allocate Calories and Exchanges Calories to Allocate Exchanges 400 Fruit 1. Meat 5. dressing Snack 2: Olive Oil &Avocado with Whole Grain Crackers Dinner: Steak 5 oz. Step 3: Set Targets for each meal or snack. Meat 3. some like a big breakfast and lunch and eat light at night. Glazed Carrots. Carrot Juice. head to the gym and want larger lunch and dinners. Raspberry. Make sure to get an assortment of colors of fruits and vegetables thought out the day. Dairy 1 500 Vegetable 3. cholesterol.50 and grains to maximize the amount of food we can plate. Check with your guest. Fruit 1. Feta Cheese. croutons. butter/olive oil Step 6: Select recipes and input them into nutritional software and find out the exact values and portion you can serve. because that’s when they might exercise. Dairy 1. Grain 1. Calorie Reduction(from EER) 300 Kcalories 500 Kcalories 1000 Kcalories Weight Loss per Week ~½ lb per week ~1 lb per week ~2 lbs per week Weight Loss per Year ~25 lbs ~50 lbs ~100 lbs . spring mix lettuce. Oil 1 100 Fruit 1. Oil 1 650 Vegetable 3. Grain 2.

chives. dill. salads. pureed prunes & fat-free yogurt. soups. cloves. and vegetables. rosemary. and snacks. and the amount of sugar may be reduced because they give the impression of greater sweetness. beef. Most Commonly Used Spice in the Eat The Right Foods Menu Plan Basil: Use in soups. Delicate flavors: Includes burnet. Other good fat replacements include unsweetened applesauce. celery seeds and leaves. and chicken. Ginger: Use in soups. anise. blends and vegetable seasonings. French tarragon. and meats. butter and oils and sugars from our recipe. black pepper. salads. Use with care since their flavors stand out (approximately 1 tsp(s) for 6 servings). Nutmeg: Use in vegetables. ginger. Certain herbs and spices fit into flavor profiles and can mimic salt. Use the following combinations or blends to add the following flavor profiles to your foods: Strong or dominant flavor: Includes bay leaf. Parsley: Use in salads. Marjoram: Use in soups. coriander. Fruit oils such as olive oil can be used as a substitute for butter. Sage: Use in soups. and chicken. vegetables. turmeric. onion. savory. vegetables. and fish. chives. May be used in large quantities and combined with most other herbs and spices. Follow these hints: For salt reduction. Dill Weed and Dill Seed: Use in fish. Cloves: Use in soups. allspice. salads. vegetables. fats or sweeteners. marjoram. curry (actually a blend of spices). Chili Powder: Use in soups. vegetables. Cinnamon: Use in salads. . fennel. Medium flavors: Use in moderate amounts (1 to 2 teaspoons for 6 servings). mint. cumin. salads. Rosemary: Use in salads. Thyme: Use in salads. They are appealing in sweet dishes.51 Tips for Using Herbs and Spices Each spice or herb has a distinctive flavor. Sweet flavor (combined in sweet dishes may let you reduce sugar): Includes cinnamon. When reducing sugar. pepper. and meats. mustard. ginger. paprika. dill seeds. vegetables. and meats. thyme. Savory flavor: Oregano. choose the savory or biting spices and herbs. fennel. Includes basil. vegetables. breads. basil. ginger. dill. Good choices include black pepper. vegetables. salads. mint. meats. fish. vegetables. Oregano: Use in soups. garlic. tarragon and oregano. meats. and vegetables. tarragon. chervil. cardamom. fish. mustard. sage. parsley. meats. salads. use the sweet spices. fish. and snacks. cumin. garlic powder or granules. fish. vegetables. salads. and chicken. Peppery flavor: Red pepper. cardamom. and meats. Most of the time we are trying to replace salt. and chicken. but certain spices and herbs can be grouped together. fish. curry powder. oregano. salads. vegetables.

50g The more energy we expend working and exercising requires us to eat more calories. nutrient-dense foods is the key to the (CR) or Longevity Diet. This diet will result in losing about 1 pound a week. rodents. This will replace fat with muscle which weights more. especially. A deficit of 300 to 500 kcal/day will produce a weight loss of 1/2 to 1 lb/week. If you’re eating the Estimated Energy Requirements (EER) it might be as little as dropping that 20 ounce soft drink and doing cardio for 45 minutes. (EER) My Diet: Carbs: 60% . but your waist should continue to shrink. Extensive scientific research has shown that a CR diet improves the health and extends the lifespan of every species so far tested. It’s your choice.000 kcal/day will produce a weight loss of 1 to 2 lb/week. Replacing calorie-dense foods with calorie-sparse. As stated before. Carefully select your protein and fat sources.000 to 1. every 3500 Calories eaten or expended represent 1 pound gained or lost.2 Kcalories: 2800. avoid saturated fats. . or 40-52 pounds a year similar to the author. You will be in fine shape. make sure that the foods in your diet provide sufficient nutrition to avoid malnutrition once you begin to restrict them. before worrying about how many calories you're eating. spiders. dogs. Avoid simple sugars and flours.500 kcal for men. Most animal proteins are complete and well-balanced Non-animal proteins can be balanced by combining different food families Select monounsaturated fats. according to the CR Society International. It’s a simple formula. Eat both green leafy (salad) and other vegetables.200 to 1. 3-4 pounds per month. and other essential nutrients.70% Proteins: 25% .35% Fats: 5% . including worms. making baby steps in a year or two. the Eat the Right Program recommends reducing calories consumed from eating and expended from exercise by 400-600 a day.52 Calorie Restriction (CR) Diet for Weight Loss Used By Author What is Calorie Restriction (CR) Diet? The goal of Calorie Restriction is to achieve a longer and healthier life by eating fewer calories and consuming adequate vitamins.10% Fiber: 35g .200 kcal for women and 1. A deficit of 500 to 1. A decrease in caloric intake is the most important dietary component of weight loss and maintenance. What is found is that we can slash our calories to subsistence levels and still function. Calorie Restriction Extends Life 2). being that I was active. More important you will start to eat healthy as a normal routine. Calorie Restriction Reduces Body Size. It is believed that people who adopt a CR diet will see the same results longer life and better health. Optimally. They further state. A patient may choose a diet of 1. when you utilize your calories with the nutrient dense foods included in the following recipes. and consume some Omega-3 fats My Original Stats: Height: 6 ft Weight: 270 BMI: 38. What you will find that as the weight comes off you will feel more and more like exercising and elevating the intensity. The primary finding of this research is that 1). minerals. cows and monkeys. You can eat 4 cups of vegetable to fill yourself or a 20 ounce soft drink. Make sure your proteins are complete and balanced. respectively.

if I had not had my high blood pressure medicine. We need to get a little inspiration or kick in the butt from others. mainly stir-fry’s with minimal lean meat and an abundance of vegetables. What I’ve leaned most in this journey is that certain lifestyles changes are needed. is mostly from the Pilates classes which I endured with Joann and Katrina and the Yoga classes I take with Ricky Tran. Many of these countries have less than 1 incident per 100. ~ Charles . The weight came off about 3-5 pounds each month and I gradually began to walk getting up to about 5k with ease and doing yoga 1 or 2 days a week. That I’m sure. What made me click to do better. back and body hurt when I did anything. Just realize that losing 1 pounds a week might not seem like much. At the time I decided streaming video was the future of the Internet and created streaming videos which I would stream on the web or cut to DVD. I started reading about the curative properties of food and took an interest in a more Eastern style of eating that focused on lots of fruits and vegetables and minimal meat. I actually gained 20 pounds in the next 3 month months replacing fat with heavier muscle. I couldn’t make it past 10 am without having a blowup or being winded with heart pains. my health was at its worst. being replaced with muscle definition around my abdomen. Once I hit under 200 pounds in 2009. and most important is to learn to Eat The Right Foods.. I could actually see vein popping out of my arms and legs and was beginning to see my Buddha belly disappear. I had loss almost 75 pounds and I could again workout with ease. So I expanded my cookbook collection to about 800 books and started preparing healthy Asian focused cuisines. was to be either my demise or my savior. I started doing yoga and cardio workouts sometime twice a day for a total of ten 45-1 hour workouts a week.000 of chronic disease and much of it was thought to be diet as the underlying cause. Thanks guys for working gingerly. but one year later you could be 52 pounds lighter. I continue to lose 2-3 months and build lean muscle.53 Where I’m at Health wise In the fall of 2006. not diet. I had gone from a 44 inch waist to a 34 inch waist with room and my chest from a 46 to 52. Not to worry though my waist size kept shrink and my love handles disappeared. I was just under 270 pounds and my ankles. with through all my broken bones from my scooter crash in the summer of 2009 and my previous car wreck that had me near inflexible. and that’s real results. Both of these people influenced me to change my life from that of doing profitable restaurant and bar promotions. My vast knowledge and love for cooking which started at about 4 years of age with my grandmother. meeting a girl who inspired me to constant improvement and my best friend dying at 50 while in seemly perfect health. to reinventing myself to a business that didn’t focus on drinking and eating like the lush that I was.

54 Helpful Conversions Charts Gallon Quart Pint Cup Ounce Tbsp(s) Tsp(s) Gallon 1 4 8 16 128 256 768 Quart 1 2 4 32 64 192 Pint 1 2 16 32 96 Cup 1 8 16 48 Ounce 1 2 6 Tbsp 1 3 tsp 1 Volume Conversions: Normally used for liquids only Customary quantity 1 tsp(s) 1 Tbsp(s) or 1/2 fluid ounce 1 fluid ounce or 1/8 cup 1/4 cup or 2 fluid ounces 1/3 cup 1/2 cup or 4 fluid ounces 2/3 cup 3/4 cup or 6 fluid ounces 1 cup or 8 fluid ounces or half a pint 1 1/2 cups or 12 fluid ounces 2 cups or 1 pint or 16 fluid ounces 3 cups or 1 1/2 pints 4 cups or 2 pints or 1 quart 4 quarts or 1 gallon Metric equivalent 5 mL 15 mL 30 mL 60 mL 80 mL 120 mL 160 mL 180 mL 240 mL 350 mL Dash 475 mL 700 mL 950 mL 3.50 tsp Less than a tsp ¼ cup ½ cup As Needed 2 ounces 4 ounces .8 L Pinch Weight Conversions Customary quantity 1 ounce 4 ounces or 1/4 pound 1/3 pound 8 ounces or 1/2 pound 2/3 pound 12 ounces or 3/4 pound 1 pound or 16 ounces 2 pounds Metric equivalent 28 g 113 g 150 g 230 g 300 g 340 g 450 g 900 g .25 tap .

tv .tv Kidscook.55 Our Lean & Healthy Cookbook For video versions of some of the recipes please visit: Chefvideo.

" This means that nothing has been added to the beef after processing. Here are their definitions: 100 gm is slightly less than 4 ounces. and less than 95 milligrams of cholesterol. Be an Informed Consumer Simply put. Nutrition Labeling Nutrition claims such as "lean" and "extra lean" are sometimes seen on beef products. the USDA allows the "all natural" label to be put on meat which is "minimally processed and contains no artificial ingredients. less than 2 grams of saturated fat." you know that it meets the strict guidelines of a USDA-approved program that monitors what our cattle are fed or administered. Most of the graded beef sold in supermarkets is USDA Choice or USDA selects. without antibiotics or growth hormones added. The key to eating beef is to remember a portion is 3-4 ounces in size. it is higher in fat content. .56 Lean Beef USDA Prime beef (about two percent of graded beef) is high in fat and marbling. and mineral content of beef are similar regardless of the grade. The protein.100 grams of beef with less than 5 grams of fat. so it is the most tender and flavorful.100 grams of beef with less than 10 grams of fat. No growth hormones added. vitamin. It has no real meaning "Free Range" beef is fed on natural grains and grasses. and juicy. flavorful. When you see the statement "Cattle raised without antibiotics. The greater amount of marbling in beef. and less than 95 milligrams of cholesterol. "Extra Lean" . MSG or sodium phosphate. "Lean" . However. What is Marbling? Marbling is white flecks of fat within the meat muscle. such as carrageenan. Most commercial beef and chicken sold raw in the grocery store qualify for this label.5 grams or less of saturated fat. This tends to be leaner and more flavorful than those raised in feeder lots. 4. the higher the grade because marbling makes beef more tender.

Remove hanger steak from marinade and discard. Mix rub ingredients together and apply to hanger steak. Refrigerate overnight or 6 hours. . Slice into small bite size pieces and serve with your favorite side. Pat dry. Grill or broil for about 9-11 minutes turning so all 4 sides are grilled. Serves 4.57 Hanger Steak Ingredients: Marinade 3/4 cup(s) red wine 1 Tbsp(s) tarragon leaves chopped 1 Tbsp(s) grated onion 1 Tbsp(s) minced garlic 1 Tbsp(s) brown sugar 1 tsp(s) kosher salt 2 hanger steaks Rub 1 tsp(s) fresh thyme leaves 2 tsp(s) kosher salt 1 tsp(s) sugar 1 tsp(s) fresh ground pepper Directions: Combine marinade in bowl until well incorporated and add hanger steaks.

thinly sliced 1 Tbsp(s) minced garlic 1 tsp(s) dried oregano 1/4 cup(s) tomato paste 2 1/2 cup(s) dry red wine Directions: Prepare the grill or barbecue (medium-high heat). melt 2 tsp(s) of butter in a heavy large saucepan over medium-high heat.58 . Add the onions and saute until tender. Stir in the tomato paste and cook for 2 minutes. Season the sauce. Thinly slice the steaks across the grain. Whisk in the wine. stirring constantly. Grill to desired doneness. Discard the solids in the strainer and return the sauce to the saucepan and bring back to a slow simmer. about 5 minutes per side for mediumrare. about 5 minutes. Simmer until the sauce reduces by half. with salt and pepper. Add the garlic and oregano and saute until fragrant. to taste 3 tsp(s) extra-virgin olive oil. Flat Iron Steak with Red Wine Sauce Ingredients: 1 flat iron steaks or tri-tip steaks (1-pound) Salt and freshly ground black pepper. about 10 minutes. stirring occasionally. Strain the sauce into a small bowl. Sprinkle the steaks with salt and pepper and drizzle with the 3 tsp(s) of olive oil. Meanwhile. pressing on the solids to extract as much liquid as possible. to taste. Remove the skillet from the heat. Tent with foil and let stand 10 minutes. Serves 4. Season with salt. about 30 seconds. . Divide the steak slices among 6 plates. plus extra for garnish 4 tsp(s) cold unsalted butter 1 onion. and serve. Cut the remaining butter into small 1/2-inch chunks and whisk in the sauce a little at a time. Drizzle the sauce and little more extra-virgin olive oil over the steak. Transfer the steaks to a cutting board.

cover with plastic wrap and refrigerate for at least 4 hours or overnight. . slice the steaks against the grain until you reach the strip of gristle in the center. about 12 minutes per side. rub the minced garlic cloves all over the hanger steaks and sprinkle them with the sweet paprika. Discard the gristle. cloves peeled and minced 2 Hanger steaks 2 Tbsp(s) sweet paprika Olive oil. On a work surface. marjoram and oregano and blend the herbs until a powder forms. for drizzling Kosher salt and freshly ground black pepper. Let the steaks stand at room temperature for 1 hour before proceeding.59 Bistecca alla Fiorentina Ingredients: 1 1/2 tsp(s) dried thyme 1/2 tsp(s) dried rosemary 1/2 tsp(s) dried marjoram 1/2 tsp(s) dried oregano 1 head of garlic. to taste Directions: Prepare herbs and steak: In a mini food processor combine the dried thyme with the dried rosemary. Light your grill. Transfer the steaks to a carving board to rest for 15 minutes. Working from both sides and using a sharp knife. Dust the steaks with the powdered herbs. Grill the steaks over a medium-high fire until they are charred on the outside and mediumrare on the inside. Drizzle the steaks all over with olive oil and season them generously with salt and pepper. Arrange the slices on a platter and serve. Serves 4.

Garnish with chopped rosemary and serve. An oven broiler can also be used. Remove from refrigerator and salt. . to taste. Rub the chopped green peppercorns into both sides of the steaks. to taste Chopped fresh rosemary leaves.60 Peppercorn Rubbed and Grilled Flat Iron Steak Ingredients: 4 Tbsp(s) cracked black pepper 1/8 tsp(s) ground allspice 1/4 cup(s) chopped green peppercorns Flat Iron steak (flank steak can be used as a substitute)(cut into 4-ounce pieces)) Kosher salt . Put the steaks in the refrigerator for at least 4 hours. for garnish (about 2 sprigs) Directions: Mix black pepper and allspice together. Cook to desired doneness. Serves 4. Sprinkle the pepper and allspice mixture on both sides of the steaks. Remove from heat and let stand for at least 5 minutes. to taste. Set aside. Let stand for about 1/2 hour at room temperature before grilling.

Serves 4. approximately 2 minutes. For sauce: Place wine in stainless steel pan and reduce until only 1 Tbsp(s) remains. Place marinade in shallow dish or sealable plastic bag. Set aside. Add veal stock and reduce on high heat until it becomes thickened and about 1 cup(s) remains.61 Grilled Flat Iron Steak Ingredients: 1 lb(s) Flat Iron steaks 2 cloves fresh garlic 1 sprigs fresh rosemary 4 sprigs fresh thyme 1/2 of lemon zest 3 tsp(s) olive oil Sauce: 1 qt(s) veal stock 1 cup(s) Zinfandel wine Directions: Place all ingredients (except steaks) in blender and blend until smooth. slice steak into slices and pour about 2 oz. Allow to marinate in refrigerator 6-12 hours. of sauce over top. Grill steaks to medium-rare (140°F). Turn at least once. Season with kosher salt and freshly cracked black pepper. To serve. . and place steaks in dish making sure meat is well covered.

Serve with sauce. Remove roast when thermometer registers 135ºF for medium rare. tent loosely with foil. Serves 8-12. Meanwhile bring vinegar to boil in small nonreactive saucepan. reserved drippings and pepper to pan. Let stand 15 to 20 minutes. at room temperature 4 tsp(s) flour 1 cup(s) ready-to-serve beef broth 1/4 tsp(s) coarse grind black pepper Directions: Make rub and coat beef roast with it. Add broth. Carve roast into thin slices. cook over medium heat 20 minutes or until reduced to 1/4 cup. 4 -6 lbs. In the bottom of crock pot place a cookie cutter which will keep the roast elevated while cooking. Transfer roast to carving board. Reduce heat. 150ºF for medium. bring to a boil. Espresso Rub: 1 Tbsp(s) ground espresso coffee beans 1 Tbsp(s) packed brown sugar 1 tsp(s) salt 1 tsp(s) coarse grind black pepper Balsamic Sauce: 1 cup(s) balsamic vinegar 1/4 cup(s) butter. simmer 1 minute. . Mix butter and flour in small bowl until smooth. Gradually whisk in butter mixture until smooth.62 Espresso Crusted Beef Roast Ingredients: 1 rib eye roast or chuck roast. Cook at a low heat for 6-8 hours. reserve drippings. Skim fat from drippings. Keep warm. stirring constantly.

You can smoke the brisket to completion. Chili Mix Powder. Dry Rub #1 (Big Brisket use 5 T. I let it sit for 30 minutes or until I get the smoker fired up. Sage Directions: Pull brisket out of marinade bag and drip-dry it over sink.63 Charlie’s Trimmed Smoked Brisket Ingredients: 1 ea Trimmed Brisket (some say it’s unTexan with the fat off. Turn over once. Pepper. 2 T) 3 Tbsp(s) Salt. Cumin. brown sugar 1 Tbsp(s) Rosemary. oh well) 1 Bottle Smoked brisket marinade of choice * Place in bag to marinate over night. Lemon pepper. Place directly on rack and smoke for 3-5 hours. Sometimes I don’t have the whole day to watch the smoker some times. Pat dry with paper towel. Garlic Powder. I like to add fallen pecans to the smoke pit and use mesquite wood to smoke. Thyme. Place on cookie sheet. but I have found that most of the smoke flavor gets in 3-4 hours. Take off grill and wrap in aluminum foil and bake for 11/2 hour to finish prior to serving. Jerk Spice. Fajita spice. to soak into both sides. . Serves 6-12 depending on brisket size. Add your favorite BBQ sauce on the side after slicing. Rub dry rub into meat on all sides. Chili powder. you will find out that the meat will never dry out. Also. Onion Powder.

cubed 1 tsp(s) Ground black pepper 5 Cloves garlic. sherry. using chopsticks if needed. shaking the pan occasionally. Cook.64 Shaking Beef (bo luc lac) Ingredients: ½ cup(s) Soy vinaigrette 2 White scallions. scallion. sugar. In a large skillet over high heat. torn 2 Tbsp(s) Sugar 1 small Red onion. about 4 minutes for medium-rare. add the remaining oil and when smoking. and ½ the oil. add the beef mixture in an even layer. cut up 1 ½ lb(s) Beef sirloin. Serves 4-6. to desired doneness. shake the pan to release the beef. pepper. When ready to serve. thinly sliced 1 ½ Tbsp(s) Dry sherry Directions: Prepare the soy vinaigrette and set aside. Let it sit in the pan undisturbed. put the watercress and onion on a large platter and toss with the vinaigrette. Spoon the hot beef over the watercress and serve. Now. Cover and refrigerate 3 hours or overnight. until it forms a brown crust on the bottom. . combine the beef with the garlic. about 1 minute. soy sauce. In a large bowl. minced 2 Tbsp(s) Vegetable oil 3 Tbsp(s) Soy sauce 2 large Bunches watercress.

about 2 minutes. about 2 minutes. Serves 4. stirring.65 Beef and Broccoli Ingredients: 1 1/2 Tbsp(s) cornstarch 1/4 tsp(s) salt 1/4 tsp(s) black pepper 1 lb(s) sirloin beef tips. . Return meat to skillet and cook. chopped 2 Tbsp(s) soy sauce 1/3 cup(s) water Directions: Toss together cornstarch. thawed 3 garlic cloves. salt. Transfer with a slotted spoon to another bowl and keep warm. and beef in a bowl until meat is coated. then stir-fry beef until just cooked through. Heat 1/2 oil in wok over moderately high heat until hot but not smoking. sliced against the grain 1/8 inch thick 2 tsp(s) vegetable oil 10 ounce(s) frozen broccoli florets. pepper. Add soy sauce and water and bring to a boil. loosely covered with foil. until sauce is thickened. about 1 minute. Add remaining oil to wok along with broccoli and garlic and stir-fry over moderately high heat until broccoli is just tender and garlic is pale golden.

Serve over rice. Heat oil in wok. hot stir fry mix 12 lg. Mix water. celery. Serves 4. chopped for garnish 1 1/2cup(s) water Water chestnuts (opt. Garnish with tomato. sliced 1 pkg. pour into pan. mushrooms. Cover and marinate for 30 minutes. thinly sliced ½ cup(s) soy sauce ¼ cup(s) sherry or cooking wine 1 cup(s) onions. minced 1 Tbsp(s) cornstarch 1 Tomato.66 Beef Stir Fry Ingredients: 1 lb(s) lean beef. Cover and steam about 5 minutes. Add onions. sliced 1 cup(s) Snow Peas 2 tsp(s) Sesame Olive oil Cooking spray as needed 2 Garlic cloves. Add garlic and sauté over high heat. Prepare vegetables. set aside. Heat to boiling. or wide frying pan. Cook until thickened. stir fry mix and marinate in small bowl. sliced diagonally 1 cup(s) broccoli. Stir fry until meat is brown. sliced 1 cup(s) celery. cornstarch. .) Directions: Toss beef in bowl with soy sauce and sherry. Add drained beef (reserve marinade). broccoli and mushrooms.

and shallots for about 30 seconds. Serve over rice. Add meat to wok. Serves 4. Stir-fry vegetables. salt. mix. broccoli or snap peas. . pepper. to taste ¼ cup(s) of Teriyaki sauce 1 Tbsp(s) vegetable oil 1 Tbsp(s) peanut oil Steamed rice for two Add 4 cups of your favorite vegetables like green beans. Directions: Add oils to wok and brown garlic. and then add 5-Flavor spice. then reserve. cooking for another 3 minutes. Add meat and stir-fry meat until for about three to four minutes. Mixed up add teriyaki sauce and cook for another minute.67 Teriyaki Steak Ingredients: 1 lb(s) of favorite choice of steak or beef tips 1 Tbsp(s) minced garlic Dash 5-flavor seasoning Salt and pepper.

Grill or broil to desired level of doneness. Grill or broil to desired level of doneness. Remove the steak from the marinade and discard the marinade. Combine butter. Soy Marinade Ingredients: 4 ounces(s) sirloin steak 1/2 c. melted 1 Tbsp(s) chopped fresh parsley 1 tsp(s) Worcestershire sauce Directions: Place steak and marinade in a sealable plastic bag and refrigerate for 2 hours to overnight. Remove the steak from the marinade and discard the marinade.68 Sirloin Steak Marinated 3 Ways Balsamic Marinate Ingredients: 4 ounces(s) sirloin steak 1/4 cup(s) balsamic vinegar 2 Tbsp(s) olive oil 1 Tbsp(s) basil 1 1/2 tsp(s) Dijon mustard 1 clove garlic crushed 1/2 tsp(s) sugar 1/2 tsp(s) salt 1/8 tsp(s) pepper Directions: Place steak and marinade in a sealable plastic bag and refrigerate for 2 hours to overnight. . light soy sauce 2 Tbsp(s) dry sherry 1 clove garlic. parsley. Yield: 6 to 8 servings. Directions: Place steak and marinade in a sealable plastic bag and refrigerate for 2 hours to overnight. Remove the steak from the marinade and discard the marinade. fresh orange juice 1/4 c. Grill or broil to desired level of doneness. and pour over steak. and 1 tsp(s) Worcestershire. minced 2 dashes ground cloves Worcestershire Marinade Ingredients: 4 ounces(s) sirloin steak 1/4 cup(s) Worcestershire sauce 2 Tbsp(s) minced onion 2 Tbsp(s) lemon or lime juice 3/4 tsp(s) salt 1/2 tsp(s) instant minced garlic 2 Tbsp(s) olive oil ----------------2 Tbsp(s) butter.

Directions: Pour a little olive oil in palm and rub all over room temperature steak. . 1 each New York Strip or Rib eye Steak 1 Tbsp(s) Olive oil 1 Tbsp(s) Sea Salt and Freshly ground pepper Repeat for each additional steak. adding on 100’s of calories. In very hot black frying pan sear for 2-1/2 minutes on each side. Some restaurants use up to 1-2 ounces of butter to give their steaks extra flavor. Preheat oven to 425 degrees and bake in same black frying pan according to desired preparation noted above. Let sit on rack to cool for 30-60 minutes or until just before serving. 12 for medium. All they need to do is finish them off in the oven 8 minutes for medium rare. 18 for medium well. Salt and pepper both sides letting tenderize at room temp for 2 hours or prepare in the morning and keep in refrigerators until dinner. and after 5-8 minutes of cooling serve. Turn off oven place plates in to heat.69 New York Strip (Restaurant cooking Technique) Ingredients: Some restaurants have most of their steaks prepared before they order them.

Add mandarin oranges with juice and heat. brown sugar. Add rice wine. Stirfry asparagus (leaks. chicken stock and bring to boil. green beans ok) and onions. Salt and sugar to taste. ginger and soy sauce. . leaks.70 Flank Steak with Mandarin Oranges Ingredients: 1 ½ lb(s) of Flank Steak/Ribeye/Tenderloin 3 Tbsp(s) rice wine 1/8 cup(s) of soy sauce 2 Tbsp(s) minced garlic 1 Tbsp(s) of ginger powder 1 tsp(s )of crushed red pepper or 2 Tbsp(s) of chili sauce ¼ cup(s) of rice wine 1 10 ounce(s) can of mandarin oranges 1 cup(s) of favorite vegetables. green chopped Dash of salt and sugar 1 Tbsp(s) Peanut Oil Directions: Slice the beef paper-thin and place in small marinade bowl. Add marinate. Add peanut oil to hot wok and sear beef. Serves 4. asparagus. Marinade for 1 hour. Remove. At first site of bubbling sever pour on top of bowl of rice. Enjoy. soy sauce. Add meat and cook 1 more minute.

lettuce. and top with picanti sauce. Place bacl in clean pan and add taco seasoning. Build taco by inserting meat. place in colander or wire basket and wash fat off with water. tomato. then cheese.71 Arriba Beef Tacos Ingredients: 1 lb(s) ground beef (browned) 1 packet of taco seasoning ½ head of shredded lettuce ½ cup(s) of light sour cream ¼ cup(s) of salsa 1 diced tomato Salt and pepper. sour cream. When nearly done add ½ of diced tomato. .  Light Sour Cream has about 40% less fat than regular sour cream because it’s made from half and half. Add dash of salt and pepper. to taste Taco shells hard or soft Directions: Brown beef in skillet. Heat taco shells in oven for extra crispiness if desired.

. A portion is the size od a deck of cards. such as pork tenderloin or loin chop. before grilling. pork rivals chicken for leanness. cayenne or paprika. Lean pork is recognized as a nutritious choice in the Meat & Beans Group. Experiment with different seasonings to discover exciting new ways to enjoy healthful eating. such as chops and ham. In fact. Develop an Eye for Size – Practicing portion control is just as important as buying and cooking lean. the MyPyramid information suggests lean cuts of pork.03 grams of fat in a 3-ounce serving of skinless chicken breast. compared to 3. Ham. is also a lean choice. Quick Shopping Tip – The leanest cuts of pork have the word loin in the name. Slice an onion 1” thick and place several slices on the bottom of the pan. stir-frying and pan broiling maximizes flavor while keeping added fat to a minimum. and pork tenderloin is as lean as a skinless chicken breast. Spice for Life – Pork comes in a variety of cuts and its versatility complements numerous flavors. Actually. Trim to Slim – Reduce calories and fat by trimming all visible fat from lean cuts before cooking. such as rosemary. Place the roast on top and the fat will drain from the meat instead of being soaked into it.72 Lean Pork Pork producers have enhanced feeding and breeding practices to deliver leaner options for today’s health conscious consumers. The United States Department of Agriculture (USDA) analysis found that pork tenderloin contains only 2. cuts with minimal visible fat and marbling (the white streaks within the meat) are the leanest. Trimming prevents fat from being absorbed into the meat during cooking. broiling or roasting. Cook It Light – Using low-fat cooking methods like grilling.98 grams of fat per 3ounce serving. This can cut total fat content per serving in half. Rub a combo of herbs and spices onto pork. broiling. While all cuts of pork are leaner today than they were decades ago. basil. fresh or cured. Seasoning pork with herbs and spices (other than salt) is an easy way to boost flavor and cut back on fat and salt at the same time.

Combine juice.73 Pork Roast with Maple Glaze Ingredients: 5 pounds center-cut trimmed pork loin 1/2 cup(s) lemon juice 3 Tbsp(s) sesame seed oil/olive oil 6 Tbsp(s) pure maple syrup 3 shallots. garlic. Each 10 minutes baste meat with glaze until meat reaches internal temperature of 155 degrees about 30-40 minutes total bake time. To roast pork: Preheat oven to 350 degrees. Glaze should be at room temperature when used. thinly sliced 2 bay leaves 2 sprigs fresh thyme 1 tsp(s) lemon zest 1/2 tsp(s) freshly ground black pepper Salt and pepper. The pork should be medium adjust cooking time to desired doneness. Slice and serve. Place meat on drain rack over sheet pan to catch drippings. Directions: Put pork in plastic cooking bag. to taste Marinated meat Glaze (see recipe) 2 Tbsp(s) melted butter 1/2 Tbsp(s) butcher's-grind black pepper 1/4 cup(s) maple syrup 1 Tbsp(s) lemon juice Make Glaze: Mix all ingredients and use the mixture to baste meat. marinate refrigerated overnight or up to 24 hours. oil. Prepare glaze and refrigerate. thyme. Bring to room temperature when ready to use. Serves 8-12. syrup. bay leaves. thinly sliced 3 cloves garlic. . Seal bag. lemon zest and pepper. Add to meat in bag. Season with salt and pepper. shallots. Remove meat from oven and let it rest 15 to 20 minutes before slicing.

wine. sugar. Preheat oven to 450 degrees.74 Cantonese Roast Pork Ingredients: 7 Tbsp(s) Honey 2 Tbsp(s) Hoisin Sauce 1 Tbsp(s) Red Bean Curd ¼ cup(s) of Chinese Soy Sauce ¼ cup(s) of Granulated Sugar 1 Tbsp(s) if Shaoxing Wine 2 Tbsp(s) Minced Garlic 3 Drops of Red Food Coloring 2 lb(s) of Country Style Pork Ribs (Sliced in ½ inch strips) Directions: In shallow baking dish gently mix 4 Tbsp(s) of honey. garlic and red food coloring. Serves 4 . Remove marinade into container to baste during cooking. Place ½ cup(s) of water in pan for easier cleanup. Place strips of pork on a baker cooking rack and place on top of baking dish so juice drain. Add strips of pork and totally coat with marinade. Slice into bite sized portions. bean curd soy sauce. Marinade from 6 hours to overnight. Let cool drizzle with remaining homey. the hoisin sauce. basting with marinade every 15 minutes. Bake for 45 minutes. Turn meat over several times.

In a small bowl. stir together the other half of the spices with the wine. simmer apple mixture in a small saucepan until apples are tender. peeled. . pepper and 1/2 tsp(s) each ginger. Meanwhile. oven for 45 minutes to an hour. until internal temperature (measured with a meat thermometer) reads 155 degrees F. divided 1 tsp(s) ground nutmeg. stir in any pork roast juices. Remove from oven. let roast rest for 10 minutes. and sliced into wedges Directions: Rub pork loin with olive oil. nutmeg and cinnamon. Serve sliced roast with apples and sauce pored over the top. divided 1 tsp(s) ground cinnamon. divided Apple Sauce 1/2 cup(s) dry white wine 1/4 cup(s) honey 1 Tbsp(s) lemon juice 2 apples. lemon juice and apple wedges. Roast pork in shallow pan in a 350 degrees F. honey. cored.75 Roasted Pork Loin w/ Apples & Cinnamon Ingredients: Rub 2-3 pound boneless pork loin roast 1 Tbsp(s) olive oil 1 tsp(s) ground black pepper 1 tsp(s) ground ginger. Serves 4-6.

. Total cook time 15-18 minutes. chili powder ground cumin.76 Grilled Pork Tenderloin Ingredients: 1 ½ Tbsp(s) Seas Salt ¾ cup(s) sugar 4 cup(s) cold water 2 pork tenderloins Dry or Wet Rub Dry Rub 4 Tbsp(s) of paprika 2 Tbsp(s) of Ground Black Pepper 1 Tbsp(s) each of garlic powder. Place on preheated gas grill to high and brown all four sides for about 3 minutes per side. Dry brine with paper towel before adding rub. brown sugar. Mix together and apply Directions: Dissolve salt and sugar in medium bowl of water. mustard powder. 1 Tbsp(s) Hoisin sauce 1 Tbsp(s) Sesame oil 1 Tbsp(s) Chili sauce ¼ tsp(s) five-spice powder. Let sit for 5 minutes and slice. sea salt. Serves 4-6. No more than 5 additional minutes. table salt. Apply dry rub after coating in oil or apply web rub directly to tenderloin. and dried oregano Asian Wet Rub 3 cloves garlic & 3 Green onions minced 2 Tbsp(s) ginger. Cook until temperature reaches 145 degrees. brown sugar. Cut with pairing knife center should be slightly pink. Place on other side at medium heat or turn done grill. Add this brine and tenderloins to large Ziploc bag and refrigerate minimum of 1 hour to overnight.

Take two paper plates. Dip pork cutlet in milk on both sides and coat with breadcrumbs. about 4 ounce(s) each 1 Tbsp(s) Sea Salt 1-1/2 Tbsp(s) Fresh Ground Pepper 1 Tbsp(s) Paprika Buttered Flavored Cooking Spray as needed For Breaded Pork Cutlets ¼ cup(s) Skim Milk ½ cup(s) Bread Crumbs Directions: Take Pork cutlet and beat with a meat cleaver until about ¼ inch thick. Add 2 Tbsp(s) of oil to medium heat skillet and flash fry on each side until golden brown 24 minutes. and paprika over each side of cutlet. our milk in one and the bread crumbs in the other (mix seasoning well). Sprinkle Salt. Repeat. Serves 4.77 Breaded and Non Breaded Pork Cutlet Ingredients: 4 Pork Cutlets. . pepper. If making breaded you can mix into breadcrumbs. It will be about twice the size you stated with.

it will not only satisfy the chef. (Cooking times or small type you find packages in store) Directions: This is a project to make.78 Tenderloin of Pork Ingredients: Marinade: Mix in bowl 6 cup(s) water 1 Tbsp(s) crushed bay leaf 1-1/2 cup(s) sugar 1 tsp(s) crushed black pepper ¼ cup(s) Salt 1 tsp(s) of Mexican oregano 1 Tbsp(s) dried thyme Rub: Mix in small bowl 1 ½ Tbsp(s) file powder 1 ½ Tbsp(s) mushroom powder 3 Tbsp(s) chile caribe 2 tsp(s) allspice 2 tsp(s) ground cloves 1 tsp(s) ground cinnamon 3 Tbsp(s) ground black pepper 2 Tbsp(s) red chili powder 2 tsp(s) lemon peel 1-1/2 lb(s) pork loin. . Place pork in large Ziploc bag and add marinade ingredients to it. I have made it several times and have found that the longer that the pork is marinated the richer the taste. Well at least he told me a few of the spices and that it was soaked in sugar water. The pictured loin is a super loan and is about 2-1/2 times the size of a regular. I found out how to make this from a talk with Mark Miller of the Coyote Café in Santa Fe. I generally smoke this for 4-6 hour and finish it in the oven. but everyone who eats it. If no smoker. Adjust cooking time to size. Refrigerate overnight to 48 hours. Serves 4-6. Place in oven for 6-8 minutes for medium doneness. sear rubbed tenderloin 3-5 minutes turning often. Before applying dry rub pat dry with paper towel and apply rub.

quickly stir fry the pork till the color turn white. Mix ground pork with wine. Quickly remove from the wok and serve. chop finely.79 Chinese Chives with Black Bean Sauce Ingredients: 1 lb(s) Chinese Chives ¼ lb(s) ground pork 1 Tbsp(s) cooking wine 1 Tbsp(s) black bean garlic sauce 2 tsp(s) Vegetable oil for cooking Direction: Trim off the hard part (white portion) of Chives. . Heat up 1 Tbsp(s) of cooking oil. Remove the pork and drain. Heat up oil. This is a very tasty Shanghai dish to go with rice. Add chives and cook for 2 minutes. Serves 2. Add pork. add black bean sauce and stir. and blend well.

salt 1/3 cup(s) brown sugar 2 racks of baby back ribs sliced in 4 bone sections Direction: Mix rub ingredients together and rub into all sides of ribs. Cook on low for 7-8 hours or 3-4 hours on high if in a hurry. Serve with BBQ sauce if you just don’t think it is normal to eat ribs without sauce. Serves 4. ground oregano 1 tsp(s) ground cumin. Sauce-less Baby Back Ribs Ingredients: Rub ¼ tsp(s) sugar ½ tsp(s) cayenne pepper ¾ tsp(s) of black pepper. . white pepper. paprika 1 ½ tsp(s) of chili powder.80 Spicy. Stand ribs on end with meat side out into crock-pot.

Cook for about 20 minutes. Mix in shredded oregano and basil. .81 Charlie's Spaghetti with Red Wine Sauce Ingredients: 1 lb(s) of Italian Sausage. Add tomatoes. Bring back to pan and add minced garlic cook for an additional 2 minutes. Add applesauce and salt and pepper to taste while cooking for an additional 10 minutes. Serves 6-8. red wine and olive oil. to taste 8 ounce(s) spaghetti noodles cooked to instruction on package Direction: Brown Italian sausage in skillet and wash grease away in collander. Serve over spaghetti and top with fresh Parmesan cheese. hot or mild 4 Tbsp(s) of minced garlic 32 ounce(s) of Diced tomatoes ½ cup(s) of red wine ¼ cup(s) of First Cold Press olive oil 10 fresh leaves of fresh oregano 2 basil leaves shredded 4 ounce(s) of cinnamon applesauce Salt and pepper.

Serves 4. In same skillet add butter and sauté mushrooms for about 5-6 minutes. to taste Cooking Spray 1 Tbsp(s) Unsalted butter Directions: Heat a heavy nonstick skillet over medium high heat. Serve. Simmer 3-4 minutes.82 Creamy Mushroom Pork Chops Ingredients: 4 Center cut pork chops. Transfer pork chops to a platter.4oz) 1/4 lb(s) Shiitake mushrooms. Sauté pork chops for about 4 minutes per side. Set aside. sliced 1 cup(s) evaporated skim milk Salt and pepper. Season with salt and pepper to taste. Add evaporated milk and return pork chops to skillet. . When hot spray with cooking spray. (4.

Amish and free range are my favorites. it is clear that the recommended daily maximum can be quite easy to exceed. we need to be more cautious about the chickens we buy and look for chickens that are reared in a way that leads to a healthy lean meat on our plate. which makes them even fatter. feeding them high-energy food so that they bulk up quickly. which is all contained within the yolk. Problem 1: No exercise makes the birds fat. In a healthy chicken these would be balanced offering us health benefits such as helping to lower bad cholesterol. Eggs and Cholesterol The average large chicken egg has about 213 milligrams of cholesterol. .83 Lean Chicken Unfortunately. eating large quantities of cholesterol rich foods may be unhealthy. Problem 2: Chickens are fed cheap food made of seeds and corn. etc. This involves packing hundreds and sometimes thousands of chickens into a small space with no room to exercise. We have always been told that chickens are a lean source of protein. the process of factory farming has changed the nutritional value of the food we eat and this has been done to help increase profits for those involved in the industry. Factory farmed chickens are not given the grass and protein they require. causing major health problems such as heart disease. Not only has this affected their fat to protein ratio. Animal rights aside. With one egg yolk containing 213 milligrams. This change in the chicken has been caused by factory farming. most chickens have higher fat than protein making them far less healthy than they used to be. it has also increased the amount of Omega 6 fatty acids while decreasing the Omega 3 fatty acids. . Now however. the way we raise our chickens today has changed their nutritional value. This was because they had higher protein content than fat. heart health. Since the body produces most of the cholesterol it needs for normal functions. Medical studies have shown that excess cholesterol in the diet can raise the level of cholesterol in the blood. To conclude. It is recommended that the intake of cholesterol in one day should not exceed 300 milligrams. This fat is passed on to the consumer.

Serve on table with foil pulled back.84 Roasted Chicken Ingredients: 1 Baking Chicken or Capon 10 peppercorns 15 pearl onions (if you like them like I do add some more) 5 cloves 2 Tbsp(s) Butter (Most drains to the bottom) Parsley Sea Salt. Place a top piece of foil of same size and roll it with the bottom piece to form oval around chicken. Serves 4-6. add about 5 peppercorns and 5 pearl onions. to taste Directions: Rub whole chicken inside and out with sea salt. Brush melted butter over chicken and add remaining ingredients. To cavity. I like my chicken a bit golden brown so I split the top and pull it back. Dust with parsley and seal skin back to enclose cavity. . Roll up like a Texas Cowboy hat. Place in center of aluminum foil 18” X 23” Long. letting it cook the last 30 minutes to brown. Place on cookie sheet and bake at 400 degrees for about 1 hour.

Slice and serve. At medium-high temperature heat oil and fry chicken breasts for about 2-3 minutes per side or until brown. Place Teriyaki sauce in medium zip lock bag and add chickens making sure breasts are well covered. Serves 4. . pepper & ginger.85 Teriyaki Chicken Ingredients: 4 Chicken Breasts Pounded flat to about ¼ inch Pinch of salt & Pepper Dash of ginger ½ cup(s) of Teriyaki Sauce 2 tsp(s) sesame oil Buttered Flavored Cooking Spray as needed Directions: After pounding chicken breasts with meat ponder sprinkle each side with salt. Let stand for up to an hour in refrigerator.

Serves 4-6.86 Jerk Chicken Ingredients: 5 whole scallions. Directions: Purge with food processor all ingredients except chicken for marinade/sauce. Reserve ½ of prepared marinade for serving. Ladle marinade over chicken every 15 minutes. . Cook over grill for best results. seeded (4 Tbsp(s) Pickapeppa Sauce) 2 Tbsp(s) Thyme 5 Tbsp(s) allspice 2 Tbsp(s) Ground Pepper 2 Tbsp(s) Coarse Salt 3 Tbsp(s) Walkerwood Jankanoo pepper sauce (Optional for more kick) 1 cup(s) water 12-16 Drumsticks or small chicken cut up. Score each piece of chicken multiple with pairing knife so that marinade will soak in placing in baking dish. Pour remaining sauce over chicken covering and marinate a minimum of 2 hours to overnight. Alternative preparation method is to bake at 425 degrees for 50 minutes turning chicken over half way. chopped 3 large cloves garlic 3 Scotch bonnets.

cloves crushed 2 ounces fresh ginger. about 1 hour. about 3-5 minutes. thinly sliced lengthwise 6 chicken legs cut into 3 diagonal pieces with clever ½ cup(s) Chinese white wine vinegar ¼ cup(s) light soy sauce 5 scallions cut into 1 inch long pieces 1 Tbsp(s) black peppercorns 2 fresh bay leaves Directions: In clay pot heat oil over high heat. Serves 4. . Add remaining ingredients and simmer until chicken is fork tender and juices have reduced by half.87 Adobo Chicken Ingredients: 1 Tbsp(s) Sesame oil 1 Garlic. Serve the chicken over rice. Stir-fry garlic and ginger until golden.

Strain sauce and pour over quartered chicken. Pour chicken juices into sauce pan. Squeeze juice of other half over chicken. Add 10 ounces of wine and reduce to about ½. Serves 4. . Stir melted butter with spices and add into cavity. Let chicken cool.88 Free Range Chicken Ingredients: 1 Free range chicken 2 Tbsp(s) Butter Pinch of Rosemary Tarragon and garlic Pinch of salt and pepper 1 lemon ½ sliced 2 Tbsp(s) Olive oil 10 ounce(s) white wine for sauce Directions: Place free range chicken in baking dish. Salt and Pepper the bird. Bake for 40 minutes at 450 degrees. Drizzle olive oil over the top of chicken. Squeeze juice of lemon to get juice out of it. Slice half of lemon and also add to cavity.

Place 3 Tbsp(s) corn oil in a wok. Add the chilies and cook until they begin to darken. cut in pieces 1 Tbsp(s) Chinese black vinegar 1 Tbsp(s) cornstarch dissolve in 2 Tbsp(s) water 1/4 cup(s) roasted peanuts 4 chicken breasts Sauce: 1 Tbsp(s) soy sauce 1 ½ Tbsp(s) rice wine or sherry 1 Tbsp(s) Chinese black vinegar or balsamic 1 tsp(s) Oyster sauce 2 tsp(s) sugar ½ cup(s) chicken broth Marinade: 1 Tbsp(s) rice wine 1 Tbsp(s) peanut oil 1 Tbsp(s) soy sauce 1 Tbsp(s) sesame oil 1 egg white. cut into bite-size cubes. oyster sauce. (In a non-reactive bowl. Dissolve the cornstarch and add it to the wok.89 Kung Pau Chicken Ingredients 3 red chilies. lightly beaten 1/3 tsp(s) salt Directions 1 pound boneless. Combine the rice wine. skinless chicken breast. salt and cornstarch. Add bell pepper fry for 1 minute. drain off all but 2 Tbsp(s) oil. Sprinkle in the peanuts and stir to coat. Add the garlic and ginger. stirring. Add chicken and fry 1 minute. and place over high heat. Drain out the excessive liquid so it doesn’t get too salty. Serves 4 . Remove chicken. stirring and tossing together for 2 minutes until brown. continue to cook to infuse the oil. Stir in the chicken pieces and make sure all are fully coated. cut in 1/2-inch pieces 1 green bell pepper. cut into ½” pieces. to thicken. Combine soy sauce. soy sauce.) Refrigerate for 20 to 30 minutes. prepare the marinade. wine. Blend in the sauce. sugar and chicken broth in a bowl. 1 Tbsp(s) minced garlic 1/2 Tbsp(s) grated ginger 2 scallions. Add the chicken back to the wok. swirling to coat the sides. Chinese vinegar. peanut oil. Serve over rice.

diced 2 leaves of Napa cabbage 1 package of Enoke mushrooms (button mushroom) 1/2 cup(s) chicken broth dash of sugar 4 eggs beaten 1 Tbsp(s) of Corn starch with 1 Tbsp(s) water 5 sprigs of cilantro Buttered Flavored Cooking Spray as needed Directions: Incorporate salt. Add cabbage and 1 minute later add chicken. When chicken is half way cooked add Enoke mushrooms. and then add black mushrooms and sauté for additional minute. Serve over rice. Add chicken broth cook until done.90 Chicken Mushroom Egg Fu Yung Ingredients: 1 chicken breast thinly sliced dash of salt and white pepper powder 2 tsp(s) corn starch ½ cup(s) Chinese Black Mushroom 3 scallions. Add salt and sugar to taste. oil. Decorate with cilantro. Heat wok and add 1 tea. Add eggs one at a time and add cornstarch with water and cook until thickened. pepper and corn starch into sliced chicken. Quarter cabbage and slice it. Add scallions first for minute.Serves 2. Cut Mushroom and scallions into slices. .

'' Ingredients: ½ cup(s) flour 2 tsp(s) paprika 1 tsp(s) pepper 1/4 tsp(s) dry mustard 3 tsp(s) salt 1 cut up Amish chicken or young roasting chickens 4 Tbsp(s) butter Directions: Mix the dry ingredients well in a plastic bag. it’s besides being minimally processed. and it eating a vegetarian feed. In a baking pan. organic.91 Amish Baked Chicken The virtues of Amish chickens are hard to pin down. . melt the butter. but that’s not all. Coat cut up chicken parts with butter and then coat with flour mixture. Basically it's a chicken with morals. Place the chicken parts back into the pan. with no hormones. Serves 4. ''There's all this talk about free-range. but do not crowd them. Bake the chicken at 350 degrees for 1 1/2 to 2 hours or until done.

Serves 4.92 Ginger Chicken Ingredients: 2 inch piece of ginger 1 lb(s) skinless chicken breast cut into bite-sized strips Buttered Flavored Cooking Spray as needed 1 Tbsp(s) sesame oil 2 tsp(s) minced garlic ¼ onion. Add chicken stock and brown sugar and cook covered for 5 minutes. Add chicken ginger. Garnish with cilantro and serve with steamed rice. sugar and salt and stir for 2-3 minutes. Uncover and cook another 5 minutes until sauce thickens. Stir in scallions. about 15 seconds. Heat oil in wok over moderate heat. fish sauce. to taste ½ cup(s) chicken stock 1 Tbsp(s) light brown sugar 2 scallions cut into pieces 6 springs cilantro chopped Chicken Rooster Chili Sauce Directions: Marinate minced ginger with chicken for about 30 minutes. . thinly sliced 1 tsp(s) chopped chilies 1-½ Tbsp(s) fish sauce Salt. onion and chilies and stir until fragrant. Add garlic.

green onions. spray and heat oil over high heat. ginger and garlic. diced into 1/2 inch cubes (Can use shrimp. chopped 2 carrots. stir-fry chicken. Serves 4. about 5 minutes. onion and carrots until are tender and chicken is no longer pink inside. corn. sliced 1 Celery Stick Sliced thin 1/2 cup(s) frozen peas 1/2 cup(s) frozen corn (Little Corn on the Cobs) 1 Tbsp(s) minced gingerroot 1 Tbsp(s) minced garlic 4 cup(s) cooked long-grain rice 1/4 cup(s) chicken stock 2 Green onions.93 Charlie’s Chicken Fried Rice Ingredients: 2 chicken breast. stock. about 8 minutes. Add peas. . stir-fry over medium heat for 2 minutes. chopped 1 tsp(s) sesame oil 3/4 tsp(s) salt 1/2 tsp(s) Asian chili paste 2 cup(s) bean sprouts Directions: In wok or shallow Dutch oven. beef or pork) Buttered Flavored Cooking Spray as needed 1 tsp(s) sesame oil 1 onion. A lot of ingredients but worth it. Add rice. sesame oil. stir-fry until hot. Stir in sprouts. celery. salt and chili paste.

Add crushed tomatos and seasonings. parsley. oregano 1 Tbsp(s) Red Pepper (Pizza Type) Olive Oil Flavored Cooking Spray as needed 1 tsp(s) butter 1 tsp(s) olive oil 2 chicken breast cut in small chunks 32 ounce(s) can of crushed tomatoes (or 6 diced and seeded tomatos) ½ cup(s) of red wine (best you won’t drink) Pinch of salt and pepper Directions: Spray and heat oil in skillet and brown onions and garlic. Serves 4. and butter cook for 10 minutes. . Add chicken. thyme. wine. Bring to boil. Serve with favorite pasta.94 Chicken in Red Sauce Ingredients: 1 small fine chopped onion 2 Tbsp(s) minced garlic. Reduce to simmer for another 30 minutes.

Stir in ginger. Dip in either or both sauces for incredible flavoring. . let sit for 1 hour Directions: Cut chicken tenders into 1 inch cubes. Add chicken making sure each piece is well coated. garlic. Serves 4. In bowl whisk soy sauce and sugar until dissolved.95 Dak Kui Korean Barbecued Chicken Ingredients: 2 lb(s) chicken tenders 2 Tbsp(s) Korean Dark Soy Sauce 1 Tbsp(s) Sugar 1/2 ounce(s) fresh grated ginger 1 Tbsp(s) minced garlic 1 scallion minced 1/2 tsp(s) sesame oil Fresh ground pepper 1 head Boston lettuce Sweet & Sour Sauce Spicy Vinegar Dipping Sauce ½ cup(s) white rice vinegar 1 ounce(s) grated ginger ¼ Tbsp(s) soy sauce 2 Tbsp(s) sugar 1 tsp(s) of sesame oil 1 tsp(s) minced garlic 1 scallion minced 1 tsp(s) hot chili powder or paste 1 tea(s) sesame seeds Whisk together. Stir-fry for about 3-5 minutes depending on the size of the piece. scallions. In well oiled med temp wok ad chicken pieces when oil begins to smoke. Serve with rice or noodles. Cover with plastic wrap and marinate for at least 30 minutes. sesame oil and black pepper.

. Add soy sauce. caramel sauce and nuoc nam seasoning with salt and pepper and cooking for another minute. Sprinkle with chopped cilantro and serve with rice. chilies and lemon grass. and cook until golden. Serves 4. Heat wok adding garlic.96 Lemon Grass Stir-Fried Chicken Ingredients: 1 Tbsp(s) Cane sugar 2 tsp(s) peanut oil 2 Tbsp(s) minced garlic 4 Chicken breasts cubed 1 onion finely chopped 3 green chiles seeded and finely chopped 1 Tbsp(s) Lemon grass powder (or 2 chopped stalks if you can find them) 2 Tbsp(s) soy sauce 2 tsp(s) chili paste or dried chili flakes 3 tsp(s) of nuoc man (fish sauce Vietnamese variety) 4 Tbsp(s) chopped cilantro salt and pepper to taste. Add onion and chicken and stir-fry until chicken is done. stir and set aside. Directions: Add 2 Tbsp(s) hot water to cane sugar to make caramel sauce.

Cook 90 minutes. to taste 1 clove garlic. Return the pot. Rub inside of chicken with salt. . Turn temperature to 480 degrees F. pour liquid into saucepan. ground 1 Tbsp(s) brown sugar Directions: Presoak pot. peeled. Place chicken in pot. remove from oven. inside and out. allspice and brown sugar. Wash chicken. bring sauce to a boil and thicken with arrowroot. ginger. Stuff with orange slices. Serves 4-6. Grate the orange rind and sprinkle over chicken. breast down. to taste. Place covered pot in cold oven. under running cold water. peeled and sliced (reserve the rinds) 1/2 cup(s) orange juice 1/4 cup(s) soy sauce 1 tsp(s) grated fresh ginger root 1/2 tsp(s) allspice.97 Clay-Pot Orange Chicken Ingredients: 1 (3 to 4 pound) chicken Salt & Pepper. to oven for final 10 minutes to brown the chicken. Ten minutes before done. You may want to add a bit of brown sugar to the sauce. Meanwhile. uncovered. pepper and pressed garlic. crushed 2 medium oranges. top and bottom. soy sauce. Add orange juice. in water for fifteen minutes.

cucumber (Julianne) ½ cup(s) bean sprouts 2 eggs 1 Tbsp(s) each sesame seed. Stir together and serve on plates or eat right out of the hot pot. green beans. . brown sugar. Hint the best part is the toasted crispy golden rice on the sides. Crack 2 eggs on the top of the casserole and place the wooden cover on top.98 Bibimbap Cuisine Ingredients: 2 cup(s) of steamed sticky rice ½ cup(s) cooked shredded chicken from leftovers (or tofu) ½ cup(s) Pick 4: corn. Serves 2. Oil the cast iron hot pot with sesame oil and cover the entire inside with about an inch layer of rice. If you piled the ingredients to high. carrots. asparagus. Turn gas burner on and place directly over flame. the dish is done. but the eggs and add the stir-fry into the hot pot. Steam a batch of rice. five-Flavor Spice. When egg is cooked. zucchini. wrap with aluminum foil. leaving the center to add the vegetables and meat. minced garlic Buttered Flavored Cooking Spray as needed Directions: This is such a fun dish to make with kids or a great dish for two. I quickly stir-fry all the ingredients.

Serves 4. Add chicken and stir-fry for about 5 minutes. Lower heat and add tomatoes stirring gently. Sprinkle over tomatoes. salt. minced garlic 1 Tbsp(s) sesame seeds. roasted 1 Tbsp(s) chopped fresh cilantro Directions: In deep frying pan or karahi heat oil and add curry leaves and mixed onion and mustard seeds. cumin and garlic in small bowl. sprinkle sesame seeds and cilantro over top of dish and serve. . cumin. Pour in water and stir until done or about 10 more minutes. chilli powder. Mix coriander.99 Chicken and Tomato Balti Ingredients: 4 chicken breasts diced 2 tsp(s) olive oil Olive Oil Flavored Cooking Sprayed on pan or product as needed 6 currey leaves ½ tsp(s) each onion and mustard seeds (powder will work) 32 ounce(s) can crushed tomatos (or slice about 6 large tomatoes if fresh) 1 tsp(s) each ground coriander. Serve with Basmati rice. chilli powder. salt.

cayenne pepper 1 Egg whites or substitute 2 Skinless. Place on Spray coated aluminum foillined baking sheet. oregano. parsley. Dip both sides of chicken in egg and dredge in pecan mixture. boneless chicken breasts. paprika. beat to foamy. thyme. tenders Directions: Combine pecans. Add egg whites to small bowl. Serve with your favorite dipping sauce.100 Pecan (Almond) Crusted Chicken Ingredients: 1/2 cup(s) finely ground pecans (almonds) 1 Tbsp(s) chopped parsley Pinch of the following: salt. Bake at 400° for 20 to 25 minutes. . and spices on Flat plate.

Heat the oil. and use paper towel to pat it dry. and keep the marinated chicken in refrigerator for 15 minutes. It won’t hurt to add a little more of volume to meet your taste.101 Chinese Balsamic Chicken Strip Ingredients: 1 lb(s) of Boneless. sugar and soy sauce together in a bowl. Drain out all liquid from the chicken again. Put enough cornstarch in a Zigzag bag. Remember. this sauce determines how this dish is going to taste like. Drain out all liquid. add chicken and shake to fully coat every piece of chicken. Add chicken to the sauce and blend well. Mix vinegar. Make sure every chicken strip is well-coated with the sauce. Fry till the color turn brown. Taste the sauce and make sure it tastes right for you. skinless chicken breast 2 Tbsp(s) of Chinese Balsamic (black) vinegar 1.5 Tbsp(s) of sugar 1. Stir until sugar is completely dissolved. . Serves 2.5 Tbsp(s) of soy sauce 2 Tbsp(s) Cornstarch Vegetable oil for frying Directions: Clean the chicken and cut into strip.

turn over with tongs and bake another 15-25 minutes until chicken Serves 4. paprika. . Place chicken pieces on cookie sheet and coat with melted butter. to taste Directions: Heat oven to 425 degrees and line cookie sheet with non stick aluminum foil. Place butter coated chicken one piece at a time in zip lock bag and shake until coated. Mix Bisquick. Place back on cookie sheet. When all pieces are coated bake in oven for 35 minutes.102 Bisquick Oven Baked Chicken (Better than Fried) Ingredients: 2 Tbsp(s) melted butter 10-12 chicken legs 2/3 cup(s) of Bisquick 1 -1 /2 tsp(s) paprika Salt and pepper. salt and pepper in gallon sized zip lock bag.

the age of the animal (Younger animals are more tender) and the diet of the animal (animals with access to abundant food sources have more body fat). trimmed and roasted. Game meat also has a significantly higher content of EPA (Eico Sapentaenoic Acid.42 1 45 Ostrich 120 1 Trace 71 Moose 114 1 Trace 66 Caribou 142 4 1 93 Antelope 127 2 1 107 Beef 259 18 7 75 Pork 214 13 5 73 *Composite of all cuts. generally means fewer calories. but the combination of more lean body tissue. cook game slowly. caribou. duck. instead of an occasional sport. EPA is thought to reduce the risk of developing atherosclerosis. either braise in liquid. I had eaten venison. less saturated fat and significantly higher percentage of cholesterol reducing polyunsaturated fatty acids making game a hearthealthy choice. It is even becoming fashionable to do so as evidenced by the offerings of wild game in fine restaurants around the country. Lamb & Other Many people grew up eating wild game meat. Now there is ample evidence of the healthful benefits of eating wild game. It was not until I got to Texas that. moose. For maximum tenderness. often referred to as fish oil) than domestic meat. which is a good type of oil. a type of omega 3 fatty acid. . Some game meat is higher in dietary cholesterol than domestic meats. elk and fresh caught fish as a kid and young man. bear. partridge. or roast and baste frequently. Nutritional value of game meat (3 ounces)* Saturated Cholesterol Calories Fat (grams) Type of Meat fat (grams) (milligrams) Deer 134 3 1 95 Elk 124 2 1 62 Buffalo 122 2. including this author being a native from Wisconsin. you got plenty of exercise like our forefathers who walked miles trying to feed the family. If you were like me hunting and tracking game as a kid. Game meat is leaner than meat from domesticated animals.103 Lean Game. The following is the nutritional value of a variety of game meats compared with beef or pork. elk. one of the major causes of heart attack and stroke. Source: USDA Nutrient Data Laboratory The nutritional value and quality of these meats depend on the type of animal (deer. or antelope). I became fat. turkey.

Slowly stir some into the simmering or boiling liquid until thickened as you like it. minced 4 to 6 medium potatoes. cut in 1-inch chunks. . Combine sour cream and milk. sprinkle with salt. stir into the juices and continue cooking for 20 minutes. peeled and diced 4 carrots. or use 1 1/2 to 2 cup(s) baby carrots 1 large onion. Cover and cook on LOW for 8 to 10 hours. chuck. Serves 4 to 6. Pour both cans of soup over onion layer. trimmed Salt and pepper. along with cream of mushroom soup and other ingredients. If the juices need to be thickened a little more. and garlic powder. Add potatoes. to taste 2 Tbsp(s) garlic.104 Charlie’s Crock-pot Elk Roast This is an easy pot roast with vegetables and sour cream. Ingredients: 1 boneless roast (rump. until heated through. depending on size of roast. Transfer juices to a saucepan. and onions. carrots. thick mixture. cut in large chunks 2 cans Fat Free cream of mushroom soup 1/2 cup(s) Fat Free sour cream 1/2 cup(s) Skim milk Directions: Place roast in bottom of crock pot. Serves 4-6. pepper. about 3 to 4 pounds. or other pot roast cut). blend some flour with a little water to make a smooth.

. Serves 2-4. Pat tenderloins in flour mixture and place in black frying pan with 3 table spoons of already heated Crisco shortening and sliced onion. Sprinkle heavy with black pepper. to taste 2 tsp(s) Shortening 1 thinly sliced onion Directions: Pour flour into plate. Brown each side just about a minute on each side.105 Venison Tenderloin I Ingredients: Fresh Venison tenderloin or bootstrap 1/ 2 cup(s) Flour Salt and pepper.

Serves 4. Roast in the oven for 2 to 2 1/2 hours or to your desired degree of doneness. Preheat the oven to 325 degrees. for at least 12 hours. . heat marinade in a saucepan over medium heat. and place on a roasting rack in a roasting pan. Place meat in the refrigerator to marinate. While the tenderloin roasts. crushed 2 bay leaves 2 sprigs fresh thyme 2 sprigs fresh rosemary Directions: Combine all ingredients for marinade and place with meat in sealable bag. Simmer until the liquid is reduced by 1/3. chopped 2 cloves garlic. Serve with venison.106 Venison Tenderloin II Ingredients: 2 lb(s) venison tenderloin 1 cup(s) red wine 1/2 cup(s) apple cider vinegar 1 medium onion. turning two or three times. Remove meat from marinade.

8-10 oz. minced 1 Tbsp(s) Worcestershire sauce 1 Tbsp(s) whole grain mustard 1 Tbsp(s) olive oil 1/2 tsp(s) minced peeled fresh ginger 1 tsp(s) Tabasco brand pepper sauce Directions: To make the marinade. each 1 Can favorite ale 1/4 cup(s) dark brown sugar Juice from 1 fresh lime 4 Tbsp(s) red onion minced (1/2 small) 5 Tbsp(s) garlic. Preheat cast iron skillet on high for 3-4 minutes. Place thawed strip steaks in a shallow baking dish. While this is for 2. Pour marinade over steaks. Remove from pan and let steaks rest for 10 minutes before serving to allow the juices to settle back into the meat. onion. lime juice. mustard. Cover tightly with plastic wrap and refrigerate for at least 6 hours. it is actually enough for 4. . turning steaks at least once to fully marinate. garlic. but preferably overnight. oil.107 American Bison Strip Steak Ingrenients: 2 Bison NY Strip Steaks. whisk brown ale. ginger and Tabasco sauce in large bowl to blend. 4-5 ounce pieces if cut in half. sugar. Cook the first side of the steaks on high heat for 5 minutes and then turn and cook for an additional 3 minutes reducing heat to medium high. Worcestershire sauce.

Drizzle sauce on bison. Place marinade in sauce pan and boil to just a few Tbsp(s). .108 Sirloin Tip Bison Steak Ingredients 1 pound Bison sirloin tip roast (cut into 4 steak) 2 Tbsp(s) Fresh garlic minced 3 Tbsp(s) Worcestershire sauce 4 ounce(s) Tbsp red wine 1 tsp(s) Sea salt Directions: Marinade all ingredients at room temp for about 30 minutes. Serve with brown or wild rice. Broil to desired doneness.

109 Grilled Ostrich with Adobo Spices Ingredients: 1 Tbsp(s) Powdered ancho or pasilla chiles 1/2 tsp(s) Salt ¼ tsp(s) Dried oregano 1/4 tsp(s) Ground cumin 1/4 tsp(s) Black pepper 4 each Ostrich or emu steaks. Refrigerate for 1 hour or longer. Grill or broil until medium done. Cut into thin slices across the grain into about 4 ounce portions. Serves 4. fillets. or tenderloin Directions: Mix the spice rub together. Rub the spices over both sides of the steaks to lightly but evenly coat them. .

Serve with the sliced pheasant breasts on the mash with the wine sauce and root vegetable crisps to garnish. . Add the wine to the pan. Turn over. Set aside. Add the pheasant breasts. peeled. Stir over a low heat for 1 min to drive off the excess moisture. Heat the oil in a non stick or heavy based frying pan. them remove from the stock and keep warm. softened 2 tsp(s) All-Purpose flour 4 Pheasant breast fillets/Supremes 1 tsp(s) olive oil 4 Tbsp(s) white wine ¾ cup(s) chicken stock Parsley to garnish Directions: Mash: Peel the potatoes and parsnips. Keep hot until ready to serve. Serves 4.110 Pheasant with Parsnip and Apple Mash Ingredients Mash: 1 ½ lb(s) Floury potatoes such as Maris Piper 1 cup(s) Parsnips 1 Granny Smith's apple. cut into even size chunks. herbs and seasoning. Boil in separate pans of lightly salted boiling water for 15-20 mins until tender. Pheasant: Mix the butter and flour together in a small bowl or cup. Pour in the stock and reduce the heat. skin side down and fry over a mediumhigh heat for 1 min until golden brown. Stir in the crème fraiche. continue whisking until the sauce boils and thickens slightly. whisk the butter and flour mixture into the stock in small pieces. Turn up the heat. Allow to boil rapidly for a few seconds until reduced by about two thirds. Remove from the heat and mash with butter. cored in chunks 2 Tbsp(s) Butter 2 Tbsp(s) Heavy Whipping Cream 2 Tbsp(s) Chopped fresh chives 2 Tbsp(s) Chopped parsley Pheasant: 1 Tbsp(s) Butter. adding the apple to the parsnip pan for the final 5 mins drain well. Cook at simmering point for a further 5 mins until the pheasant breasts are just cooked through. Return to one pan.

Fold leg over top of sausage. Apple Smoked Bacon Wrapped Quail Ingredients: 2 Boneless Quail 4 strips Smoked bacon 3 Tbsp(s) Granulated Garlic 6 Tbsp(s) Chorizo Mexican Sausage 2 small handfuls Arugula or Spring Mix (Cleaned & Dried) 6 Tbsp(s) Red Vingerette Dressing 3 Tbsp(s) Chipotle Sauce (Squeeze Bottle) Salt and Pepper. Presentation: Spread chipotle sauce in a spiral around dish. Heat canola oil in a sauté pan until almost smoking. to taste Spanish Olives for garnish Directions: Cut quail in half vertically and remove wings. Place pan in preheated oven and cook for approximately 4 minutes. Place ½ oz. Place Quail on top. Pre-heat oven to 350ºF. piece of Mexican sausage on each breast. Refrigerate until ready to cook. . Turn quail on other side as not to burn and bake for another 5 minutes. Turn heat to low and add quail. Wrap each stuffed quail half horizontally with 1 strip of bacon to ensure a nice tight package with the leg protruding. Set salad on top of sauce and apply vinaigrette dressing. Serves 2.111 . Lay quail skin side down and season lightly with salt and pepper. Remove quail from the oven and allow resting on top of the stove as you prepare the plates. Garnish the plates with a few Spanish olives. Sprinkle outside of wrapped quail generously with granulated garlic. Be sure to watch closely and turn quail with metal tongs until brown on all sides.

Turn over and cook for 1-2 minutes and then place into a hot oven 400F for approximately 10 minutes. Add the orange liqueur and allow to boil add the orange juice allow to reduce to a nice syrupy sauce. Season breasts with salt and pepper. While leaving the skin on is all about flavor. Place breasts.112 Duck a’la Tangerine Ingredients: 2 each Duck breast 1 each Tangerine 6 Tbsp(s) White wine 1 Tbsp(s) Orange liqueur Salt and pepper to taste Directions: Score the breast skin four times to allow excess fat from under the skin to escape. Slice the duck breast angled at about ½ inch thick slices. skin side down and cook for 2-3 minutes until the skin begins to brown. Drain fat from pan and add wine to deglaze the pan. Serves 2 romantically. reduce by half at high heat. Remove and let rest for 10 minutes. Pour a little of the sauce onto the plate. . Heat a heavy pan to med-high heat for 3 minutes. the diner can made this very healthy by not eating the skin.

peeled and cut into 1 inch slices 2 Tbsp(s) Dark rum 5 springs cilantro Directions: Combine marinate and coat duck in large bowl. skin side down and cook until slightly brown. Add onion.113 Braised Duck Ingredients: Marinade 2 shallots. Drain on paper towels. Cut half of pineapple in half and slice one half into ¼ inch slices and reserve and chop the other half and squeeze all juice into a bowl. excess fat trimmed. cut into 8 pieces Make healthier and do not eat skin 1 ripe pineapple or (canned) 2 Tbsp(s) vegetable oil 1 yellow onion cut into thin wedges 2 carrots. Stir in pineapple slices and cook another 3 minutes. Heat 1 Tbsp(s) of oil in skillet and sear pineapple slices for 2-3 minutes on each side. carrots and rum and cook for an additional 15 minutes. then turn and simmer for 20 minutes. Transfer to serving dish and garnish with cilantro and serve with steamed rice. Bring to boil. Serves 6-8. Marinate 4 hours to overnight and continue to pour marinate over and into duck. Skim the foam or fats off the surface. Add the duck. minced 1 Tbsp(s) fish sauce 2 Tbsp(s) soy sauce 1 tsp(s) sea salt 1/2 tsp(s) ground pepper 1 whole duck. Reserve the juice. minced 3 cloves garlic. Clean the pan and add 1 Tbsp(s) of oil over medium heat. . Transfer duck and marinating liquids into a pot that you can cover with water. about 3-4 minutes turning over.

basting with any remaining marinade.114 Mediterranean Lamb Kebabs Ingredients: 1 lemon 1 Tbsp(s) Olive oil 1 Tbsp(s) Honey 4 Tbsp(s) Lamb seasoning (mint & rosemary) 12 ounce(s) Lamb fillet. Allow to marinate for 1-2 hours in a refrigerator. Serves 4. Place under a pre-heated grill or on a barbecue and cook for 10-15 minutes. honey and Lamb Seasoning in a large bowl. diced 16 Dried apricots Directions: Halve the lemon. pepper. . turning occasionally. apricots and lemon pieces. squeeze the juice from one half and cut the remaining lemon into 8 pieces. Blend the lemon juice. thread alternate pieces onto 4 skewers. cubed 1 Red pepper. Stir in the lamb. oil.

Place the meat fat side up on top of the bones. 8 ribs rack Salt & Pepper. Cut the meat between the ribs into chops and drizzle reduction sauce over meat. . Deglaze the pan with the stock and reduce by half and strain. Season with salt. minced 1 cup(s) vegetable stock or white wine 1 cup(s) Panko crumbs 3 Tbsp(s) raspberry jam 1 Tbsp(s) melted butter Directions: Trim ft off rack and from between bones. and thyme. Add the garlic to the pan and cook 1 minute. keeping covered and warm. pepper. jam and butter to form paste and pack on to top of meat side of rack. Serve 4. to taste Dried thyme 1 Tbsp(s) Garlic. Mix crumbs. Place in roasting pan and bake ate 450°F to desired doneness. Over medium heat caramelize the juices for 2 minutes and then pour the fat. Let lamb rest. About 30 minutes for medium.115 Raspberry Crusted Roast Rack of Lamb Ingredients: 1 each Racks of lamb.

about 5 minutes. (about 30 min. lamb neck) Olive Oil Flavored Cooking Sprayed on pan or product as needed 2 Tbsp(s) olive oil (or vegetable oil) 1 medium onion. Sprinkle almonds on top. chopped 1/2 cup(s) of dry white wine 1 cup(s) of raisins. cubed (OR 3-4 lbs.) 1/3 cup(s) of slivered almonds Directions: Heat the olive oil in a pot and sauté the onions cut in 1/8ths until golden. Cover. Let simmer a few minutes. . Remove onions and set aside. Add wine. Stir in chopped onion. Add precooked onion sections and raisins. Simmer 1 hour or until tender.116 Moroccan Lamb Stew Ingredients: 2 medium onions cut into 1/8ths 2 Tbsp(s) of olive or vegetable oil 2 1/2 lb(s) of lamb. chopped 1/2 tsp(s) of black pepper 1/2 tsp(s) of crumbled bay leaves 3 Tbsp(s) of parsley flakes 1/2 tsp(s) of turmeric 1/2 tsp(s) of ginger 2 large tomatoes. plumped in warm water. Serve alone or over rice. Bake uncovered in 450ºF oven for 15 minutes or until most of liquid has evaporated. spices and chopped tomatoes. Serves 8. Add the 1/4 cup(s) oil to the pot to heat and brown the meat on all sides.

Cover large skillet base with small of broken leaves. Remove outer leaves of cabbage and cook head for 5 minutes. Place in skillet. except oil and lemon juice in mixing boil. Add the allspice.117 Cabbage Rolls Ingredients: 1 Tbsp(s) olive oil 1 onion chopped 1 pinch of ground cumin. Lay a down leaf and place 2 Tbsp(s) of mixture in center. simmering for 1 hour 15 minutes. and all remaining ingredients. cumin. Combine meat. Begin to loosen leaves with tongs until to the core. allspice 2 Bay leaves 1 lb(s) of browned ground lamb 1 cup(s) of rice 4 Tbsp(s) minced garlic 2 Tbsp(s) chopped mint. and nutmeg and cook additional 2 minutes. rolling sides in and rolling to enclose mixture. Serves 4-6 and make a great appetizer. . Pour lemon juice and olive oil over cabbage rolls. Add pinch of salt. Cover rolls with remaining cabbage leaves. nutmeg. In stockpot bring water to boil adding bay leaves. parley 1 handful of chopped raisins 1/3 cup(s) lemon juice 1/2 cup(s) First Cold Press olive oil 1 Large head of cabbage Directions: Sauté onion over medium head until golden. Remove and cut a v-notch in leaf base so it lays flat.

Repeat with remaining meat.118 Chelo Kebab Ingredients: 1 lb(s) lean ground beef or lamb 1 tsp(s) cumin 1/4 tsp(s) black pepper 1 large onion. or with your hands. Combine well using wooden spoon. Serve with green onion on the side. combine all ingredients. Serve over a bed of white rice and pita bread. Take about 1/4 meat mixture and make into a ball. and shape into square cigar-like shapes. until meat is no longer pink and done. chopped Directions: In a mixing bowl. Place ball through flat skewers. Serves 2. Place on grill and cook about 4-6 minutes each side. . Mixing with your hands allow the mixture to be combined better.

Heat skillet over medium high. . When almost smoking. Serves 4. When finished cooking veal. Pour over veal and serve. pour in broth and wine and simmer until reduced by half (about 15 minutes). add scaloppini (two rounds is fine. Cook one minute per side until browned. pouring in 2 T oil and 2 T butter. Off heat. place under foil on plate to keep warm.119 Veal Scaloppini w/Lemon and Capers Ingredients: 4 scaloppini (sliced ¼ inch) Olive Oil Flavored Cooking Sprayed on pan or product as needed 2 tsp(s) olive oil 2 tsp(s) butter 3-4 Tbsp(s) flour (to dust) 1 Juice of lemon or 1 Tbsp(s) Lemon Juice 2 Tbsp(s) capers. the capers. add more oil and butter if needed). rinsed of brine 2/3 . using same pan. 1 T of butter and season with salt and pepper to taste. as they won’t all fit at once. stir in juice from half a lemon (slice other half into wedges to serve on dinner plate).1 cup(s) chicken broth optional: replace above with 1/3 cup(s) white wine Pinch Kosher salt Dusting of Ground Pepper Directions: Lightly coat scallopini by dipping into and shaking off flour.

and dried oregano Directions: Thaw one whole turkey and place in plastic trash bag. I use mesquite wood and place about large 32oz cup(s) of tree fallen pecans into the fire over the time period. .120 Smoked Wild Turkey Ingredients: 4 Tbsp(s) olive oil 1 palm full of Sea Salt Rub 4 Tbsp(s) Paprika 2 Tbsp(s) Ground Black Pepper 1 Tbsp(s) Garlic powder. Serves 10-12. Rub olive oil and sea salt all over and place overnight in refrigerator. the taste of the smoke gets in by them and finish at 350 on the stove. mustard powder. brown sugar. and not smell like the smoker. Don’t have all day. Smoke for 4 –5 hours. chili powder ground cumin. Before placing on grill apply rub to turkey and smoke for 6-8 hours. sea salt. This way you can cleanup before your friends show.

Serve on lettuce leaves with crackers on the side or on pita bread as shown.121 Charlie’s Smoked Turkey Salad Ingredients: 2 cup(s) Shredded smoked turkey 1/2 tsp(s) Celery salt 1 tsp(s) Paprika 1/4 cup(s) Fat Free mayonnaise 1/2 tsp(s) Salt 1/2 tsp(s) Poultry seasoning 1/8 tsp(s) Onion salt Dash pepper Directions: I typically like to make this dish out of left over turkey. but your regular Thanksgiving bird will work. Smoked turkey has more flavor. Chill 2 hours. Mix all ingredients and place into covered container. .

. Watch out for bumble bees. Between the two slices insert Flax seed chips to resemble the pedals. Place them on the plate. reserve adding seasoning. To Plate: Cut the ends off of 4 pieces of romaine lettuce for a leaf tip of about 4 inches. Place a few more tablespoons of black beans around plate. then turn off. Wipe out pan and spray with cooking spray. Drizzle lettuce with raspberries Vingerette. Heat black beans in a pot and bring to a broil. Using a cylindrical device add brown turkey on top of pine apple rings. With spoon place a few tablespoons of black beans on top of turkey to resemble seeds of flower. Shred the rest of the remaining lettuce and place in the center of the four tips. Add spices and return to serving temperature. Place meat in colander and pour hot water to rinse off fat. Reduce to simmer. Add picante sauce.122 Sun Flower Plate Ingredients: 6 ounces of 97% Fat Free Turkey 1 Tsp(s) Cheyenne pepper 1 Tsp(s) Oregano ¼ cup of Picante Sauce 4 Leaves of Romaine lettuce 2 Tbsp Fat Free Raspberry Vingerette 2 Pineapple Slices 2 ounces of Black Beans 8 Flax Seed Chips 2 Tbsp Picante Sauce Directions: Brown turkey in pan. Place two slices of pineapple rings on top of shredded lettuce in the center of the plate. These romaine lettuces will serve as the leaves of the sunflower.

bluefish). And that's important when it comes to the health of your heart and blood vessels. and catfish. and thus benefits are greater for oily or fat fish (e. albacore ("white") tuna has more mercury than canned light tuna. Researchers from the Harvard School of Public Health tackled that question by undertaking the single most comprehensive analysis to date of fish and health. rivers. some fatty fish are better for you than lean fish. These benefits were related to the level of intake of omega-3 fatty acids. eat up to 6 ounces (one average meal) per week of fish you catch from local waters. and coastal areas. And the fat it does contain appears to hold promise of preventing and healing disease. and major health risks of PCBs and dioxins in both adults and infants/young children. Eat up to 12 ounces a week of a variety of fish and shellfish that are lower in mercury. cod). . than lean fish (haddock. 2. 1. Fish are high in protein and omega-3 fatty acids. The EPA and FDA give these three recommendations for selecting and eating fish or shellfish. because they contain more omega-3 fatty acids which lower your LDL and raise your HDL cholesterol. when choosing your two meals of fish and shellfish. women and young children will receive the benefits of eating fish and shellfish and be confident that they have reduced their exposure to the harmful effects of mercury. by 17%. Its fat content is generally low making it a great protein option. Five of the most commonly eaten fish that are low in mercury are shrimp. Another commonly eaten fish. King Mackerel. It was the first review to combine the evidence for major health effects of omega-3 fatty acids.g. 3. you may eat up to 6 ounces (one average meal) of albacore tuna per week. Ironically though. The results show that the benefits of eating a modest amount of fish per week. So. Check local advisories about the safety of fish caught by family and friends in your local lakes. salmon. reduced the risk of death from coronary heart disease (CHD) by 36%.123 Lean & Fat Fish Many studies have shown the nutritional benefits of eating fish. the investigators also demonstrated that intake of fish or fish oil reduces total mortality. about 3 ounces of farmed salmon or 6 ounces of mackerel. deaths from any causes. by combining results of randomized clinical trials. salmon. If no advice is available. Fish makes a fabulous addition to any healthy diet. Notably. Do not eat Shark. which are higher in beneficial omega-3 fatty acids. but don't consume any other fish during that week. or Tilefish because they contain high levels of mercury. major health risks of mercury. pollock. canned light tuna. Swordfish. especially in lean fish.

Add Mahi Mahi. gently flip over. if needed. and basil. freshly chopped 4 Tbsp(s) white wine Directions: Place butter into large skillet. Cover. Cook over medium heat until melted. except for brown rice. into large skillet. onion. freshly squeezed 2 Tbsp(s) lemon juice. minced 1 Tbsp(s) basil. When brown around edges. . Serve 2. Place all ingredients.124 Mahi Mahi with Orange Sauce Ingredients: 2 Mahi Mahi fillets ½ cup(s) juice of oranges. Add more juice. Serve sautéed Mahi Mahi on top of a bed of brown rice. Cook over medium heat until a light citrus sauce covers the Mahi Mahi. Cook until it easily flakes with fork. freshly squeezed preferred 1 tsp(s) butter 1 Tbsp(s) vegetable stock 1 garlic clove.

Serves 2. garlic powder. Place salmon on the preheated grill. Refrigerate for at least 2 hours. stir together soy sauce. . Cook salmon for 6 to 8 minutes per side. Lightly oil grill grate. In a small bowl. and turn to coat. water. Place fish in a large resealable plastic bag with the soy sauce mixture.125 Grilled Salmon Ingredients: 2 salmon fillets Lemon pepper to taste Garlic powder to taste Salt to taste 1/4 cup(s) soy sauce 1/4 cup(s) water 3 Tbsp(s) olive oil 3 Tbsp(s) brown sugar Directions: Season salmon fillets with lemon pepper. seal. brown sugar. Preheat grill for medium heat. and vegetable oil until sugar is dissolved. or until the fish flakes easily with a fork. and discard marinade. and salt.

Serve immediately.126 Salsa Red Snapper Ingredients: 2 Red snapper fillets. pepper and paprika Cajun seasoning 1/8 cup(s) Salsa Directions: Preheat broiler. with your favorite fruity salsa (mango best). Serves 2. Place the fillets under the broiler. Brush or rub the skin side of the fillets with a little olive oil then lightly sprinkle with a little salt and pepper and seasoning. flipping at about 5 minutes for a total cook time of about 10 minutes. about 6 ounces each 1 tsp(s) Olive oil Dash of sea salt. .

Grill each side for about 4 minutes during last 4 minutes add rosemary to hot coals and replace grill cover. garlic. Serve with lemon wedges and your favorite side dish. Spread evenly over trout and inside the cavity.127 Fresh Trout Ingredients: 4 trout fillets Olive Oil Flavored Cooking Sprayed on pan or product as needed 2 tsp(s) olive oil 2 tsp(s) ground thyme 1 tsp(s) ground sage 1/2 tsp(s) black pepper 3 cloves garlic (minced) 3 Tbsp(s) dried rosemary 1/2 cup(s) white wine Directions: Combine olive oil. Serves 4 . 1 minute before removing trout liberally sprinkle trout and coals with wine and replace cover. thyme. sage and pepper.

rolling up edges to form a cowboy hat shaped enclosure.128 Baked Pesto Coho Salmon Ingredients: 7 ounce(s) of Alaskan Wild Coho Salmon 1 cup(s) of fresh green beans 2 tsp(s) of butter 3 Tbsp(s) of Pesto Dash of paprika Serve with Steamed Vegetables Directions: Preheat oven to 375 degrees. . Place green beans in center of foil. Place 1 tsp(s) of butter on top. Cover with additional piece of foil. Place Salmon on top of green beans and add remaining tsp(s) of butter. pesto and paprika. Bake for about 20-25 minutes. Place one piece of aluminum foil on table. Serve on top of green beans. Make one per guest.

peeled. Refrigerate for 1-3 hours. Reserve any marinade heating it in the microwave and pouring over fish.129 Lime & Basil Halibut Ingredients: 1 lb(s) Halibut Marinade Sauce: 1 Tbsp(s) olive oil 2 Tbsp(s) minced garlic 1 tsp(s) pepper Juice of two limes 4 Tbsp(s) of basil (fresh preferred) Pinch each of Sea Salt Mango and Papaya Salsa 1 mango . seeded and diced 1 large red bell pepper. Serves 2-3. Broil for 5-8 minutes on each side until done. seeded and diced 1 avocado .peeled. pitted and diced 1/2 sweet onion. peeled and diced 2 Tbsp(s) chopped fresh cilantro 2 Tbsp(s) balsamic vinegar salt and pepper to taste Directions: Add marinade ingredients into food processor and pluse for 30 seconds. seeded and diced 1 papaya . .peeled. Place fish in shallow bowl and pour marinade over it.

garlic and onion powder. pepper.by 2-inch baking pan. Serves 2-3. oregano. Sprinkle seasoning and lemon juice over filets. Drizzle butter evenly over fish. Bake until flaky about 20 to 25 minutes.by 9. . and thyme.130 Spicy Cod Recipe Ingredients: 1 lb(s) Cod fillets ¼ tsp(s) Paprika ¼ tsp(s) Garlic powder ¼ tsp(s) Onion powder 1/8 tsp(s) Pepper 1/8 tsp(s) Ground oregano 1/8 tsp(s) Ground thyme 1 Tbsp(s) Lemon juice 1-1/2 Tbsp(s) Butter Directions: Preheat oven to 350 degrees. mix paprika. Place fish in ungreased 13. In small bowl.

shredded 1/2 cup(s) Salsa Directions: Over medium heat add oil. yogurt sauce and salsa. to taste 4 Whole wheat tortillas 1 cup(s) Romaine Lettuce. . lime juice and garlic salt in small bowl. or until opaque and flaky. Cook fish about 7 minutes per side. Serves 2.131 Tilapia Fish Tacos Ingredients: Olive Oil Flavored Cooking Sprayed on pan or product as needed 1 tsp(s) olive oil 1 lb(s) tilapia fillet 1/2 cup(s) Fat Free Greek yogurt Juice of 2 limes Garlic salt. In warmed tortilla add cooked tilapia and top with lettuce. Whisk together yogurt. Break into small sized pieces.

Cook 2-3 minutes. and return to the fridge for at least 30 minutes. Grilled Yellow Fin Tuna Ingredients: 1 lb(s) fresh Yellow Fin Tuna steak (4-4oz portions) 1/2 cup(s) Fat Free mayonnaise Fresh ground salt and pepper (to taste) Fresh lemon Cucumber Dill Sauce ½ cup(s) Fat Free Cucumber Dressing 1 tsp(s) Dill seed 1 Tbsp(s) Garlic. Serves 2-3. and flip after 2 more minutes. Skinless 10 Wooden skewers Sesame Sauce: 1 tsp(s) peanut oil 1/2 tsp(s) sesame oil 2 Tbsp(s) Vegetable Stock 1/2 tsp(s) Chinese Five Spice Pinch each of Kosher Salt & Pepper 2 Tbsp(s) Chopped mint leaves 2 Tbsp(s) Chopped cilantro 1 Tbsp(s) sesame seeds Directions: Cut salmon filet into 1 x 3 inch strips across the grain and place in shallow bowl. Mix sauce and pour over salmon to marinade for 1-3 hours. Cook for approximately 6-8 minutes or until done. Serves 2-3. Serve sauce to side or on top of fish. Skewer salmon and place on aluminum cover baking sheet. Repeat. . Place tuna right on the grill or broil plate. minced 1 Tbsp(s) Lemon juice Directions: Coat the tuna steak with mayonnaise. Turn to get grill marks. drizzling marinade over fish. sprinkle with salt and pepper if desired. Preheat grill or broiler on high and close for 10 minutes.132 Other Fish Sesame Salmon Ingredients: 1 lb(s) salmon filet.

Serve with Rice. Remove flounder and place on plates and sprinkle with fresh chopped parsley. sliced into 4 inch pieces 2 slices fresh ginger root. garlic powder. juiced 1/4 tsp(s) Salt Pinch black pepper 1/4 tsp(s) Garlic powder 1/4 tsp(s) Paprika 1/2 Lemon. finely chopped 2 cloves garlic.133 Lemon Butter Broiled Flounder Ingredients: 1 lb(s) Flounder fillets (4. chopped 3 tsp(s) Lite low-sodium soy sauce 6 Tbsp(s) water Crushed red pepper flakes to taste Directions: Arrange 1/2 of the green onions on the bottom of the steaming bowl. Drizzle soy sauce and water over everything. garlic. Place steam bowl in a steamer over 1 inch of boiling water. . Steamed Cod Ingredients: 1-1/2 lb(s) cod. cut into 4 pieces 3 green onions cut into 3 inch lengths 2 fresh mushrooms. Sprinkle ginger. Serves 2-3.4oz portions) 4 tsp(s) Unsalted butter. Place fish on top of the vegetables. sliced 6 leaves Napa cabbage. Broil on highest rack for 7 to 8 minutes or until fish flakes easily. sliced 2 Tbsp(s) Fresh chopped parsley Directions: Butter a glass baking dish and arrange fillets in the dish. Steam for 15 to 20 minutes or until fish flakes easily. and cover. Place 1/2 of the mushrooms and Napa cabbage sections on top of the onions. Top with the remaining green onions. Place one thin slice of lemon on center of each fillet. Serves 4. paprika. mushrooms. Whisk together the lemon juice. melted 1/2 large lemon. and napa cabbage. salt and pepper and drizzle over the fish. melted butter. and red pepper flakes over fish.

134 Lobster Stir Fry Ginger and Scallions Ingredients: 1 lobster tail per person Olive Oil Flavored Cooking Sprayed on pan or product as needed 1 tsp(s) sesame oil 2 cloves worth of minced garlic 1 inch section fresh ginger squared and sliced paper thin julienne style 3 scallions cut julienne style Dash of salt and pepper Few spring of cilantro Directions: Halve the lobster and cut into about 1 inch pieces. Season with salt and pepper and cover with lid. scallions and lobster. Toss the pieces occasionally until lobster turns pink and opaque about 5-7 minutes. Serve as an appetizer or over rice noodles as a main dish. Add ginger. . For 1 or as an appetizer. Add garlic and stir-fry for about 30 sec. Heat vegetable and sesame oil in wok over high heat. Serve hot and garnish with cilantro.

liver and coral. Serve with small container of melted butter for dipping and with a lemon garnish. . turn off broiler. 1-1. Sauté the onion in the butter just until it starts to become tender. Remove and discard the stomach and the vein that runs through the tail.135 Broiled Lobster Ingredients: 1 Live lobster. to taste Lemon wedges Directions: Split the lobster. Broil lobster until the crumbs are well browned.5 lb 1 tsp(s) finely chopped shallot 1 Tbsp(s) Butter 3 Tbsp(s) Dry bread crumbs 3 Tbsp(s) Chopped parsley Salt & Pepper. Add the parsley. close door and let sit for about 5 minutes until done. Brush the tail well with melted butter. If broiler and oven are the same. Add the bread crumbs and brown them lightly in the butter. Serves 2. Place the lobster shell side down on a small sheet pan or in a shallow baking pan. Fill the body cavity with the crumb mixture. Do not put the crumbs over the tail meat. Remove from the heat. Season the crumbs with salt and pepper and mix together well. Else finish in oven at 325 for 5 minutes.

Serves 4. Add the garlic and cook another minute. or the clams will be tough. Boil clams gently in covered pot until the clams open. Add the tomatoes and the reserved clam juice. Season with salt and pepper if necessary. Heat the olive oil in a large pot. Strain and reserve the 2 ounce(s) of liquid. Add the clams and reheat them gently. Add the parsley and the wine and boil for 1 minute. diced Directions: Scrub the clams under cold water to clean. Serve with crusty bread and you’re over favorite pasta if desired. Sauté the onion until soft but not brown. Do not overcook. Simmer 5 minutes.136 Zuppa di Vongole Ingredients: 1 lb(s) Small littlenecks clams (6 per portion) 1 pt(s) Water Olive oil cooking spray on pan and product as needed 1 Tbsp(s) Olive oil 3 Tbsp(s) Onion. . small dice 1 Tbsp(s) Garlic Minced 1/2 tsp(s) Chopped parsley 5 Tbsp(s) White wine 4 Tbsp(s) tomatoes. Set the clams aside.

Season to taste with salt and a few drops of lemon juice. chopped fine 2 each Parsley stems Dash Pepper 1/3 cup(s) White wine Dash Chopped parsley 2 Tbsp(s) Butter Salt. Swirl the liquid in the pan until the butter is melted. Place the mussels in a stockpot or large saucepot. Drain the mussels and strain the liquid through cheesecloth into a broad saucepan. in shells 1 ounce(s) Shallots or onions.5 lb(s) Mussels. to taste Lemon juice. Serves 4. Clean them well by soaking. . and wine. Cook until the mussels open. pepper. Add the onions or shallots.137 Moules Marinière (Steamed Mussels) Ingredients: 2. to taste Directions: Scrub the mussels well with a stiff brush and remove the beards. Place the mussels in broad soup plates and pour the sauce over them. about 5 minutes. Bring to a boil. Add the parsley and butter. parsley stems. Cover the pot and set it over moderately high heat.

chopped fine 1 Tbsp(s) Pimiento 1 Tbsp(s) Shallots. Microwave the bacon on paper towel until about half cooked. shallots. Place oysters on a sheet pan or in a shallow baking pan. Cut each strip into 4 pieces. strips cut into 4 pieces each Directions: Open oysters. pimiento. and lemon juice. Discard top shell. Place about 1 tsp butter mixture on top of each oyster. Place the butter in the bowl of a mixer and beat with the paddle attachment until soft and smooth. Serves 3 and makes a great appetizer. to taste White pepper. .138 Oysters Casino Ingredients: 9 Oysters (3 each) 2 Tbsp(s) Butter 3 Tbsp(s) Green bell pepper. Run the oysters under the broiler until the bacon is brown and the oysters are hot. Top each oyster with a piece of bacon. parsley. Season to taste with salt and pepper. to taste 2 Bacon. Mix until evenly combined. chopped fine 2 Tbsp(s) cup Chopped parsley 1 Tbsp(s) Lemon juice Salt. Add the green pepper. Do not overcook.

139 Baked Shrimp Ingredients: 1 lb(s) of shrimp (Jumbo Size) 2 Tbsp(s) tarragon 2 Tbsp(s) white wine Pinch of salt. Arrange shrimp in glass pie pan. chili powder and Cheyenne pepper Butter flavored cooking spray on pan or product as needed 1 Tbsp(s) of butter Drizzle olive oil over shrimp Directions: This easy to make dish is sure to please any seafood lovers. but leave on tail and Butterfly cut shrimp. . Serves 2 or makes a great appetizer. pepper. De-shell. Sprinkle all ingredients over shrimp and bake for 10 minutes at 350 degrees or until done.

Sprinkle cornstarch and toss again. Steam for 10 minutes till shrimps turn pink. sprinkle lightly with salt on the top. Add soy sauce and sugar to the shrimp and toss lightly. slice into ¼” thickness and place on a plate. and remove the vein. .140 Steam Tofu with Shrimp Ingredients: 1 package of medium or firm tofu 10 large shrimps 1 Tbsp(s) LiteSoy sauce 1 Tbsp(s) Salt 1 Tbsp(s) Sugar Cornstarch Directions: Open the tofu package. Serves 2 or makes a great appetizer. peel off the shell. Place one shrimp on each slice of tofu. Pat dry the shrimp and slice on the back to open. Clean the shrimp.

Remove. shredded 2 Tbsp(s) of shredded ginger root 6 garlic cloves. Turn occasionally. Cut body part into bite site. Put all in a mixing bowl. soy sauce and sugar cook for 5 minutes. smashed Chili. Add salt and back pepper then throw it gently until each piece is evenly coated. water. if necessary take paper towel to pat dry. Lightly brown each side to seal the meat and flavor. Lightly brown garlic. wine. . Lightly coat each piece of crab with cornstarch and put one piece at a time to the wok. Add scallion 1 minute before done. to taste. Drain the excessive liquid again. Drain the liquid out completely.141 Green Onion Ginger Crab Ingredients: 2 lb(s) Dungeon crab 2 or 3 scallions. Cover with lid or plastic wrap and put it in the refrigerator for 15 minutes. remove the shell. cut off the legs and light crack the shell on each section. ginger and chili. sliced 2 Tbsp(s) of cooking wine ¼ cup(s) of water 2 Tbsp(s) Lite soy sauce Dash of sugar Butter Flavored Cooking Sprayed on pan or product as needed 2 tsp(s) + 1 tsp(s) of vegetable oil Salt and Black pepper to taste ¼ cup(s) of Cornstarch Directions: Clean the crab. Add the precooked crab. Heat up the wok again with remaining vegetable oil. Heat up the cooking wok with vegetable oil. Serves 2-3.

Mix in the chopped red onion and serrano chile. Refrigerate an additional half hour. Place shrimp in a glass or ceramic bowl. and avocado. peeled diced into 1/2-inch pieces 1 avocado. or into inch-long pieces. ribs and seeds removed. Cover and refrigerate for a half hour. Add the shrimp and cook for 1 minute to 2 minutes max. Cut each piece of shrimp in half. add the cilantro. cut into 1/2-inch chunks Directions: If Raw: In a large pot.142 Shrimp Ceviche Ingredients: 1 lb(s) medium-small shrimp. Right before serving. Serves 4 and makes a great appetizer to serve with crackers. Mix in the lime and lemon juice.) Remove shrimp with a slotted spoon and place into a bowl of ice water to stop the cooking and chill. . (Over-cooking the shrimp will turn it rubbery. seed removed. bring to a boil 4 quarts of water. depending on size of shrimp. peeled and deveined 2 Tbsp(s) salt 3/4 cup(s) lime juice (juice from 4-6 limes) 3/4 cup(s) lemon juice (juice from 2-3 lemons) 1 cup(s) finely chopped red onion 1 Serrano Chile. cucumber. You may use thawed precooked shrimp. minced (Perfect Chili Powder) 1 cup(s) chopped cilantro 1 cucumber. salted with 2 Tbsp(s) salt. Drain the shrimp. peeled.

Place each ingredient on top of each other 1 inch from the edge. Place a wet paper towel over spring rolls to prevent them from drying out id not serving immediately. which is also the first day of the lunar year's spring. Serve the rolls immediately (with a Dipping Sauce on the Side).143 Thai Shrimp Spring Rolls Ingredients: 1 lb(s) shrimp cut in half or Chicken breast sliced 1/2 inch strips ¼ cup(s) teriyaki marinade (refrigerate for 15 minutes) 1 head of romaine lettuce. drained) Dipping Sauces: Sweet & Sour or Peanut Sauce Directions: Add hot water to a pan to soak the rice wrapper 10 sec to make it flexible. Should make about 8 spring rolls. sliced 1/2 inch wide to 4 inch length 1 cup(s) of bean sprouts 2 green scallions sliced down the center to 4 inch length Rice wrappers Rice Noodles (presoaked in warm water for 30 minutes. Fold in the sides of the rapper and finish rolling the wrapper to the end.  Spring Rolls name comes from the Chinese tradition of serving them on the first day of the Chinese New Year. Roll wrapper over ingredients and snug back towards your body. Rolls ½ turn more. . This is a great appetizer.

ground coriander ½ Tbsp(s) garlic. Directions: In metal bowl mix shrimp and olive oil. In a cup place a nacho chip and place 3 shrimp on top. chopped cilantro leaves 1 Tbsp(s) honey 2 Tbsp(s) kosher salt 1 Tbsp(s) ground pepper 1 cup(s) First Cold Press olive oil To Finish: 1 jar of Mango salsa (I like Paul Newman’s) Nacho Chips white and blue.144 Spicy Barbecue Shrimp Cocktail Ingredients: Marinade for Shrimp: 1 Tbsp(s) paprika. fresh line juice. by place on a single nacho chip. Cilantro-Lime Dressing: ¼ cup(s) each cider vinegar. . Top with a Tbsp of dressing and a Tbsp of salsa. Serves 8. You can also make these into appetizer. Sauté shrimp in butter. mix spices together in separate bowl and then evenly apply to shrimp. Store in refrigerator for several hours to marinade. onion thyme. red Chile powder 1 Tbsp(s) salt. black pepper Pinch of cayenne 4 tsp(s) olive oil 1-1/2 lb(s) of jumbo shrimp peeled and divined. until done.

combine all ingredients. about 30 minutes. diced and seeded 2 tsp(s). . and cook for 1 cycle. or until liquid is absorbed. large diced and seeded (10oz can diced tomatoes) 1 Green Chile peppers. Cajun seasoning. Pour into rice cooker.5 ounce) Vegetable or chicken broth 2 Tomatoes. Serve over rice. Serves 4.145 Rice Cooker Crawfish Tails Ingredients: 1 1/2 cup(s) Uncooked long grain brown rice 1 Green bell pepper. or to taste Directions: Make rice In a large bowl. Dried parsley 1 tsp(s). Butter 1 Tbsp(s). Taste. diced 1 Bunch green onions. and adjust seasonings. diced 1 lb(s) Peeled crawfish tails 1 (14. diced 1 Small onion.

146 Alligator Scampi Ingredients: 1 lb(s) Alligator tail meat 2 large tomatoes chopped 2 Tbsp(s) garlic clove chopped 1 shallot chopped Butter Flavored Cooking Sprayed on pan or product as needed 1 tsp(s) olive oil 2 tsp(s) butter 4 Tbsp(s) white wine 4 Tbsp(s) mushrooms chopped Directions: Slice each fillet into 1/4-inch pieces and pound until double in size. the chopped chilli. Serves 4. Season with salt and finish with a drizzle of extra virgin olive oil and a squeeze of lemon. Season with salt and pepper. heat the butter and the garlic. if you have bought it whole. Saute the meat. Serve with rice. Place in a bowl and cover with a little olive oil. In a saucepan. . tomatoes and shallots. Cook over a low heat until the vegetables are cooked. Just before serving add the white wine. Serves 4. Marinate for 20 minutes then sautee on hot pan for a minute or two on each side. add mushrooms. Sautéed Calamari Ingredients: 1 lb(s) squid/calamari Olive Oil cooking spray as needed on pan or product 2 tsp(s) olive oil 1 small red chili 1 clove garlic. when the meat will be tender. garlic and lemon zest. to taste Extra virgin olive oil to finish Directions: Cut squid into small strips. sliced Zest and juice of 1 lemon Salt.

147

Healthy Soups
Wonderfully comforting and nourishing, soup heals from within; it fortifies the body, soothes sore throats, clears clogged airways, fights off colds and builds strong bones. Its healing is so well known that chicken soup is often called Jewish penicillin, and a book has been written on Chicken Soup for the soul. The Chinese have been treating illnesses with soups for centuries. In the UK beef soup has an ancient reputation for healing, just like Russians have their borscht?
Low-Fat Substitutions

While soup can be very good for you, one needs to watch what we put in them for soup to remain a healthy choice. Here are a few tricks for upping the flavor of your soups while lowering their fat content: If your recipe calls for pre-cooked vegetables, such as onions, celery, or carrots, use a very small quantity of oil or cooking spray. Consider steaming them. Brown meats in a separate pan. Discard fat and dry meat before adding to your stock pot. You may even wash meat with water in a colander to remove even more fat. Miso adds savor to soup stocks, especially vegetarian broths. Add a Tbsp(s) or so per quart of water, or to taste. Fry your spices for a minute or so over medium heat before adding them to your soup. Add dried herbs at the beginning of the cooking time, and fresh herbs right before serving. If your recipe calls for a heavy cream, use pureed cooked potatoes instead. To add real cream flavor, stir in a few Tbsp(s) of heavy cream when the recipe calls for 1 cup a little cream will go a long way. Use fat free cheese to top soups and whole grain crackers to accompany soups. Use low salt and fat free organic broths whenever possible. Soups are not just delicious. They are comforting and warming in the winter and cooling and refreshing in the summer. In fact, a team of scientists at the University of Nebraska Medical Center confirmed what grandmothers have known for centuries, that chicken soup is good for colds. Chicken soup, as made by grandma, contains several ingredients that have anti-inflammatory properties that could explain why it soothes sore throats and eases the misery of colds and flu. Soups recipes have been dated to 6000 BC.

148

Basic Healthy Stock Recipes (1 Gallon)

Chicken 5 lbs Bones 5 qt(s) Water, cold

Beef 5 lbs Bones 5 qt(s) Water, cold 8 oz Tomato Puree

Add Mirepoix Add Sachet

Simmer: 3-4 hours Mirepoix 8 ounce(s) Onion, rough chopped 4 ounce(s) Carrots, rough chopped 4 ounce(s) Celery, rough chopped

Add Mirepoix Add Sachet Brown Bones in oven, place in stockpot. Deglaze pan with mirepoix and add to stockpot with puree and sachet. Simmer: 6-8 hours

Fish 5 lbs Fish Bones or Lobster, Clam, Shrimp 4 qt(s) Water, cold 1 oz vegetable oil 8 oz white wine 2 oz mushrooms(opt) Clear: omit carrots Red: 4 oz Tomato Puree White Mirepoix Add Sachet Heat oil and Mirepoix till fragrant then add remaining ingredients.

Vegetable 5 qt(s) Water, cold .5 oz garlic, chopped 8 oz leeks 4 oz mushrooms, thinly sliced 4 oz turnip, sliced 2 oz fennel, sliced.

Add White Mirepoix Add Sachet Sweat the onion, garlic, leek, and turnip in 1.5 fl oz olive oil first, and then add remaining ingredients. Simmer: 30-45 mins

Asian Variety Add Bok Choy, Leek, Fish Sauce, Shallots White Variety Just 8-Onion, 4-Celery, 4-Leek

Simmer: 1 hours Sachet 1 each Dried bay leaf .25 tsp Dried thyme .25 tsp Peppercorns 3 each Parsley stems 1 each Whole cloves

Stock Keeps for 3-5 days, keeps months frozen Less than 40 Calories per cup. Do not add salt to stock.

Directions: 1. Beef or veal bones should be about, 3-4 inches in size. Rinse the bones in cold water. 2. Blanch the bones by placing them in a stockpot, with cold water, and bring to a boil. Drain. 3. Place blanched bones in stockpot and cover with cold water. Bring to a boil, reduce heat to simmer. Skim any fat or impurities. 4. Add the mirepoix and sachet ingredients (tied in cheesecloth). 5. Simmer for above time and continue to skim the surface. Add water to keep bones covered. 6. Strain through a china cap lined with several layers of cheesecloth. 7. Cool the stock, vented, in a cold water bath, and refrigerate. 8. Degrease with strips of parchment paper, or refrigerate and remove layer of fat on the top.

149

Pho Beef
Ingredients: ¼ lb(s) Dried rice noodles, soaked in warm water for 30 minutes ¼ lb(s) Lean beef sirloin, chicken or shrimp 4 cup(s) Beef/chicken/vegetable stock 3 Tbsp(s) Fish sauce Fresh ground pepper, to taste 1 Green onion thinly sliced ½ Yellow onion sliced 1 Tbsp(s) Coriander ½ cup(s) Bean sprouts 1 Limes cut into wedges Fresh basil and mint leaves Sriracha Hot Chili Sauce to taste Directions: Slice partly frozen beef against the grain into thin slices and set aside. Heat 4 cup(s) of beef stock to a boil. Add fish sauce and black pepper, reducing heat to simmer. In another saucepan bring 4 cup(s) of water to boil and cook rice noodles for 3-4 additional minutes. If everyone like onions I add them here, otherwise they can be served at the end. Squeeze a couple of lime halves into soup. Drain and divide noodles among 4 large soup bowls. If the beef is thinly sliced enough you can add the beef to the noodles and pour the beef broth into the bowls and it will cook the beef. I like to add my beef slices into the boiling broth for a few minutes if using a ticker cut like the brisket I tend to add. Garnish with sliced green onions. On the side, serve sliced onions, coriander, basil, mint leaves, lime wedges and bean sprouts. Have hot chili sauce and plum sauce on the side. Serves 4.

150

Chinese Pumpkin Soup
Ingredients: 1 Small pumpkin (about 1 lb of flesh) 2 Small potatoes (or 1 large) 4 Green onions 1 Small yellow onion 2 Shallots 2 Tbsp(s) Minced ginger 4 cup(s) Asian Stock or chicken stock 1 Clove garlic, chopped Salt, pepper, chili powder to taste 1 Tbsp(s) Chili paste Directions: Preheat oven to 350F Cut skin off pumpkin with cleaver. Cut into ½ inch pieces. Do the same with the potatoes. Bring 4 cup(s) of stock to a boil. Add all ingredients and turn to simmer. Cook for about 45 minutes. Asian Stock Dice the following 2 Tbsp(s) ginger, garlic, shallots, and one leek Bunch of cilantro Stocks 3 small baby bok choy 4 large carrots chopped, with skins on

Bring to boil 1 gallon of filtered water and all ingredients. Reduce heat and simmer for 1 hour. Strain with cheesecloth until stock is clear. Store in refrigerator until needed. Makes 1 gallon.

151

Taiwanese Silk Squash with Eggs
Ingredients: 1 Large Taiwanese silk squash 2 Eggs 2 Green onions 2 Tbsp(s) canola oil Salt, to taste 1 Qt(s) chicken Stock Directions: Peel the squash and cut into thin slice. Beat the eggs and add salt and chicken bullion to taste. Scramble the eggs until it turns medium brown, remove and set on a plate. Clean the green onion and chop into pieces. Heat up 2 Tbsp(s) cooking oil, sauté green onion until lightly brown. Add squash in medium heat, stir occasionally and cook until all turns soft and transparent. Add eggs, salt and chicken bullion and cook for 2 more minutes. Serves 4.

rosemary and bay leaf in pan add water and bring to boil and simmer for about 2 hours. Scrape the puree back to the pan and add onion. . Remove herbs and transfer 1/2 the beans to process to a puree. zucchini and leek and cook for a further 10 minutes. tomato. 1 escarole head. all chopped to small dice 1 Tbsp(s) Chopped fresh parsley ½ cup(s) Long grain rice Salt and pepper. to taste Parmesan cheese to top Directions: Bring beans. Add escarole. cooking at low for 5 minutes in remaining oil. carrots and parsley.152 Minestrone Soup Ingredients: 2 qt(s) water ½ cup(s) Cannelloni beans (soaked overnight) 1 Fresh sprig of rosemary 1 Bay leaf 4 Tbsp(s) Olive oil 1 Onion. 2 carrots 2 zucchini. 1 tomato. Freezes well. celery. Top soup with the graded parmesan cheese when served. 2 celery. Serves 8-12. 1 leek. Add remaining beans and salt and pepper to taste. Add more water and cook the rice for an additional 15-20 minutes.

153

Hatch Green Chile Stew
Ingredients: 3 lb(s) Boston Pork Butt Cubed ½ inches 2 Large sweet onions diced 3 Tbsp(s) Minced garlic 3 Tbsp(s) Olive oil 3 lbs Fresh diced tomato or 32 ounce(s) can 3 lbs Diced yellow or golden potatoes 20 Hatch Green Chilies 2 qt(s) Chicken or vegetable broths 1 qt(s) Water 1 Bunch cilantro 3 Tbsp(s) Cumin 3 Tbsp(s) Oregano Directions: In skillet, brown cubed pork on all sides. Add to stock pot. In same skillet add olive oil and sauté onions and garlic until golden, about 7 minutes. Add to stock pot. Add broth and water to stock pot and bring to boil, turn to simmer. Add remaining ingredients as they are prepared. Simmer for a minimum of 5 hours. About 12-16 Servings. Freezes well.

154

Butternut Squash Soup
Ingredients: 2 Large Butternut Squash halved and cleaned ¼ cup(s) Brown sugar 1 Tbsp(s) Cinnamon 1/2 Stick of butter in thin slice to top squash 3 cup(s) Fat Free Vegetable Stock or Chicken stock 2 cup(s) Fat Free Heavy whipping cream (Made with Skim milk if Available) Dash 5 Flavor Powder Directions: On a baking pan, set halves and spindle brown sugar cinnamon and butter on top of squash. Bake at 400 degrees for 20 minutes. Pour juices into stock pot and scoop out meat of squash. Add 3 cup(s) of chicken stock and simmer for 15 minutes. Mash with potato masher. Add whipping cream and cook for an additional 10 minutes. Blend through immersion blender to remove chunks. Strain through sieve. Place in bowl and add one scoop of marshmallow cream and dust with Five-Flavor powder. About 4-6 servings.

155

Sweet and Sour Soup
Ingredients: 1 Large chicken breast cut into thin strips 1/4 tsp(s) Salt 1 tsp(s) Cornstarch 3 Tbsp(s) Water 1 tsp(s) Soy sauce 2 can(s) (10 1/2 oz) fat free condensed beef broth 1 Soup can water 1 can(s) (4 oz) Sliced mushrooms and liquid 2 Tbsp(s) Vinegar 1 Tbsp(s) Sugar Lemon slices Bean sprouts optional to make it healthy Directions: Skin chicken with sharp knife; cut in thin 2-inch long slices. Sprinkle with salt. Mix cornstarch with 3 Tbsp(s) water and soy sauce. Combine with beef broth and water. Bring to boil; stir often; add chicken, mushrooms and liquid, vinegar and sugar. Simmer 5 minutes. Serve with a slice of lemon in each bowl, a cruet of vinegar on the table. Serves 2

156

Tortilla Soup
Ingredients: 2 Boiled and shredded Chicken Breasts for about 2 1-2 cups 1 Large diced onion ¼ cup(s) each Diced red pepper, potatoes, carrots, celery, shucked corn on the cob 1 Tbsp(s) Minced garlic 2 Tbsp(s) each of Cumin, ground coriander, paprika. Cheyenne pepper sauce 1 Tbsp(s) each of Paprika, red chili powder, oregano, parsley 1 can(s) (16 oz) Crushed tomatoes 2 qt(s) Free Range Chicken Broth 10 Tortillas shredded into ½ inch pieces Salt and Pepper, to taste Garnish with nacho chips and cilantro 4 tsp(s) of Olive Oil

Not so Healthy Version adds the following 4 ounce(s) Velveeta cheese (omit for clear version) 1 pint(s) Heavy cream (omit for clear version) 3 cup(s) Chicken stock or Water (add 4 cups chicken stock for clear version)
Directions: In stockpot, sauté onions and garlic in 3 tsp(s) of olive oil for 2 minutes. Add all ¼ cup(s) vegetables and sauté for another 5 minutes. Add broth and crushed tomatoes and 3 cup(s) of water. Stir in rest of ingredients except chicken, cream & Velveeta. Simmer for 1 hour. Add shredded chicken (which has been boiled for 10 minutes), heavy cream and Velveeta for additional 15 minutes. Ladle into bowls garnish with cilantro and chips. Serves 8-12.

157

Beef Barley Soup
Ingredients: 2 qt(s) Vegetable broth 1 cup(s) Uncooked barley 2 Large carrots, chopped 2 Stalks celery, chopped 1 can(s) (14.5 oz) Diced tomatoes with juice 1 Zucchini, chopped 1 can(s) (15 oz) Garbanzo beans, drained 1 Onion, chopped 3 Bay leaves 1 tsp(s) Ggarlic powder 1 tsp(s) White sugar 1 tsp(s) Salt 1/2 tsp(s) Ground black pepper 1 tsp(s) Dried parsley 1 tsp(s) Curry powder 1 tsp(s) Paprika 1 tsp(s) Worcestershire sauce Directions: Pour the vegetable broth into a large pot. Add the barley, carrots, celery, tomatoes, zucchini, garbanzo beans, onion, and bay leaves. Season with garlic powder, sugar, salt, pepper, parsley, curry powder, paprika, and Worcestershire sauce. Bring to a boil, then cover and simmer over mediumlow heat for 90 minutes. The soup will be very thick. You may adjust by adding more broth or less barley if desired. Remove bay leaves before serving. Serves 8-12. Freezes well.

. Freezes well. Serves 12-16.158 Southwestern Chicken Soup Ingredients: 4-5 Chicken breasts. Make rice according to package directions. tortilla chips & corn bread. chives. simmer 30-45 minutes. drained (15 ounce) 2 can(s) Rotel (10 ounce) 2 can(s) Whole kernel corn. chopped 40 ounce(s) cans stewed tomatoes 2 can(s) Black beans. but all have extra calories and the soup tastes fine by itself. drained (15 ounce) 1 pt(s) Chicken broth 2 Large carrots diced 1 cup(s) Salsa 2 Garlic cloves. shredded 1 small White onion. sour cream. Combine rest of ingredients. minced 2 cup(s) Cooked rice (optional) Directions: Boil chicken and shred. You can top with grated cheddar cheese. Serve soup over rice.

Vegans add 1 (15 ounce) can garbanzo beans. Garnish with sour cream and sliced green onion. Serves 12-16. . Stir well and cook on low for 6-8 hours or high from 4-6 hours. brown ground beef and bacon. In crock pot add all ingredients and stir with wooden spoon. to taste Directions: In a skillet. drained and rinsed 1/2 cup(s) Diced hatch chilies or green chili 6 cup(s) Water 1 lb(s) Ground beef or turkey. browned (vegans omit) 4 Strips of bacon thrown in with beef to brown (vegans omit) Salt and pepper. Freezes well.) Diced tomatoes with garlic/oregano/Basil 1 bag (16 ounces each) Black beans. drained and rinsed.159 Crockpot Black Bean Chili Ingredients: 2 Tbsp(s) Olive oil 6 Garlic cloves. drained and rinsed and 1 (15 ounce) can red kidney beans. minced 1 cup(s) Chopped onion 1/2 tsp(s) Smoked chipotle 1 Tbsp(s) Chili powder 2 tsp(s) Ground cumin 1 tsp(s) Dried leaf oregano 1 can(s) (12 oz.

Place under broiler until cheese melts and is golden. to Taste Directions: Peel onions and cut in half from end to end. Sauté until brown and add stock and seasonings.160 French Onion Soup Ingredients: 4 Large onions 2 Tbsp(s) Olive Oil 4 tsp(s) Butter 4 cup(s) Fat free Beef Stock 4 slices French bread (toast in broiler or toaster)/Croutons 2 ounce(s) Gruyere Cheddar Cheese Salt & Pepper. . Serves 4. Place croutons or French bread on top and add shredded cheese. Simmer for 30 minutes. Slice into this strips about 1/8 inch thick. Add Oil and butter to bottom of large saucepan and place onions on top.

Add rice noodles if using as main course. Have coriander and quarters of fresh lime on the side for garnish. roughly chopped Add soaked rice noodles for main course. sliced thinly 1 each Green and/or red bell pepper. Continue cooking for another 5 minutes. or until fragrant. chili. and bell pepper. and cherry tomatoes. including the parts of the lemongrass stalk you didn't slice. shelled 2 Tbsp(s) Fish sauce 1-2 Small red chilies. Boil for 5 minutes. Add processed lemongrass to the pot. Serves 2 romantically. Add shrimp. Optional: wedges of lime for serving Directions: Pour stock into a deep cooking pot and turn heat to medium-high. finely sliced 3 Cloves garlic. halved Handful of fresh shiitake mushrooms. Add garlic.161 Tom Yum Soup Ingredients: 3 cup(s) Fat Free Chicken stock 1 Stalk lemongrass (1 Tbsp(s) powder form) 3 Kaffir lime leaves 12 Jumbo raw shrimp. sliced 1 can(s) Coconut milk (For a healthier choice Soy Milk/Rice Milk with coconut extract) 1/3 cup(s) Fresh coriander. Turn down the heat to low and add the coconut milk and fish sauce. mushrooms. adding more chilies and/or fish sauce as desired. . Serve in a Thai hotpot. Test the soup for spice and salt. minced 10 Cherry tomatoes. and lime leaves to broth.

162 Lentil Soup Ingredients: 1 ounce(s) lentils 64 ounce(s) vegetable or chicken stock 1 tsp(s) turmeric 1 ounce(s) clarified butter 1 large onion (chopped) 1 15 ounce(s) Tomato’s. Most of the liquid should be absorbed. juice 2 potatoes. diced 1 Tbsp(s) Sugar 1 tsp(s) chili powder 1 lemon. diced 1 Green pepper (chopped) 2 garlic cloves. Fry until the onion is soft and starting to brown. Garnish with fresh cilantro and serve with Nan or pita bread. uncovered. Then reduce the heat and simmer. Add remaining ingredients and bring to boil. Diced 2 Tbsp(s) Cilantro Directions: Melt the butter in a stock pan and add sauté onion. garlic. pepper. for 2 hours. . You can add more stock or water as I tend to like this soup less gooey. chili powder.

chopped 1 Tbsp(s) Butter 1 1/2 lb(s) Carrots.163 Other Great Soups Asparagus & Leek Soup Ingredients: 1 lb(s) Young asparagus 1 Leek (white and light green parts) 1 ounce(s) Butter 6 Shallots sliced ½ ounce(s) All purpose flour 2 ½ cup(s) Vegetable stock 1 Tbsp(s) Lemon juice 1 cup(s) Skim milk 1/2 cup(s) Fat Free Heavy whipping cream 2 tsp(s) Parsley Salt and pepper. Puree the soup in a food processor. Serves 4. sliced 1 tsp(s) Fresh grated ginger Dash Black pepper 4 1/2 cup(s) Vegetable stock or Water 1 Tbsp(s) curry powder 4 Tbsp(s) Fat Free Plain Yogurt Directions: Sauté onion in butter. Add sliced asparagus for about 1 minute. to taste Directions: Cut tops of asparagus for garnish. covered. Top soup with tips and parsley. Melt butter in sauce pan and sauté the sliced shallots and leeks for 3-5 minutes. Stir fry tips in remaining butter. Cover and cook a further 10 minutes. Bring to boil and simmer for 12-20 minutes. then simmer gently for 15 min. Carrots & Ginger Soup Ingredients: 1 Onion. Slice the remaining piece diagonally. Serves 4. Cool and blend in food processor. . Add the stock or water and bring to a boil. And strain. without browning. A swirl of yogurt on top is good and adds some crisp croutons. until the carrots are tender. Stir in stock. Add milk. Return soup to the rinsed-out pan. Add the carrots & ginger. Stir occasionally. for 5 minutes. Genteelly heat and add cream. lemon juice and seasonings. reheat gently and season to taste with pepper and curry powder.

being careful that the water doesn't boil. chopped 2 Kaffir lime leaves 2 Skinless chicken breasts. minced 3/4 tsp(s) Garlic powder 1 Tbsp(s) Soy sauce. Stir well. shredded 4 ounce(s) Fresh mushrooms. Add the fish sauce. Lite 1 Tbsp(s) Sesame oil 1 Block tofu. sliced Directions: Heat water and stir in miso. and cook 5 minutes. Place the chicken in the saucepan. Stir in the remaining ingredients and allow to heat. thinly sliced 1 Tbsp(s) Fish sauce 1 Tbsp(s) Lime juice 1 tsp(s) Chopped green chile pepper 1 Bunch fresh coriander. and green chile pepper. Continue cooking until well blended. Serves 4.164 Thai Hot and Sour Soup Ingredients: 3 cup(s) Chicken stock 1 Tbsp(s) Tom yum paste 1/2 clove Garlic. Mix in the mushrooms. It should be just below the boiling point. Stir in the tom yum paste and garlic. lime juice. chopped 1 Sprig fresh basil. any kind. Remove from heat. and serve. Serves 4-6. . sliced into small cubes 3 Scallions (green onions). and serve warm with the coriander and basil. bring the chicken stock to a boil. finely chopped 3 Stalks lemon grass. or until no longer pink and juices run clear. Miso Soup Recipe Ingredients: 7 cup(s) Water 3 Tbsp(s) Miso 1 Tbsp(s) Garlic. Stir in the lemon grass and kaffir lime leaves. and cook for about 2 minutes. chopped Directions: In a large saucepan.

low-calorie meal all by itself.6 12 7. The very word "salad" sounds low-cal. by Men’s Health Magazine. or serve on the side and dip you fork between each bite of salad. We'd end up with 1. Place dressing in a ketchup type squeeze bottle so can control your dressing pour.6 18 12 5. and lean meats to your salad to make a great lowcalorie.5 3. With as much saturated fat as 40 strips of bacon (two days’ worth) and more calories than 11 Taco Bell Fresco Beef Tacos. they can also be loaded with vitamins and antioxidants. Just take a look at what some of these popular salad toppings cost us in calories and fat grams: Calories Fat (g) Saturated Fat (g) Cholesterol (mg) 99 120 410 190 78 228 123 109 142 11 13. 1 Tbsp(s) Chicken strips. but imagine adding fruits. When you use lots of fruits and vegetables. you know something’s amiss.6 1. Let's just say we ate a salad with all of the ingredients listed above). bacon. On the Border’ Grande Taco Salad w/Taco Beef and Smoked Chipotle Vinaigrette Dressing 1. 1 oz. and so on. doesn't it? But salads can be anything but low in calories. but a salad can also make a healthy. this abdomen expander earns a well-deserved spot on the list of The 20 Worst Foods in America. The key to keeping salads interesting is to change the ingredients each time you make one. when you use add-ons like mayonnaise.3 0 8 0 60 0 212 60 25 16 0 Salad ingredient Mayonnaise. You go from very healthy to very unhealthy in just a few toppings. 1 Tbsp(s) Corn oil.8 3.500 calories and 106 grams of fat (including more than 37 grams of saturated fat).3 18.165 Main Course Salads Salads are usually served at the beginning of a meal. nuts. .680 calories * 121 g fat (40 g saturated) * 2. highly nutritious meal. 2008. breaded and fried chicken strips.660 mg sodium When a restaurant exchanges the salad bowls with a deep-fried tortilla dough. Don't just think of the simple garden salad. 3 Taco salad shell Hard-boiled egg 1/2 cup(s) shredded cheddar 1/4 cup(s) sour cream 3 strips of bacon Home-style croutons.7 12 9.4 6 1. oily dressings.5 2 1.

Place them in the bowl of a food processor. (enough for several servings) 1 Tbsp(s) Olive oil ½ Medium onion 2 Cloves minced garlic ½ cup(s) Extra olive oil 2 Oranges. Add olive oil.Mix all ingredients together to form dressing. Pour dressing on top and top with blue cheese crumbles. Season with salt. Add lettuce to plate. juiced halves (Satsuma or Clementine preferred) 1 Kiwis halved and scooped from there skin ¼ cup(s) Balsamic vinegar Salt to taste Directions: Heat olive oil in a small sauté pan and sauté onion and garlic until brown for 3 minutes. Place kiwi around edges. .166 Kiwi and Satsuma Mandarin Orange Dressing Ingredients: 1-2 cup(s) Spinach 1-2 cup(s) Spring greens 1 Kiwi halved 6 Cherry tomatoes halved Blue cheese crumbles to top Dressing . Add juice form oranges and balsamic vinegar. Add kiwi and puree for 1 minute.

Mix all ingredients together to form dressing. (enough for several servings) 1 Tbsp(s) Sesame seeds 2 tsp(s) Poppy seeds ¼ cup(s) Sugar 1 tsp(s) Minced onion Dash of paprika 2 Tbsp(s) cider vinegar ¼ cup(s) Olive or canola oil Directions: Lay down spinach on a plate and add sliced small strawberries pieces reserving hearts. .167 Strawberry Spinach Salad Ingredients: ½ lb(s) Fresh baby spinach 1 cup(s) Sliced vertically strawberries Almonds Slivers to top Blue cheese crumbles to top Dressing . Toast sesame seed in dry skillet until brown for about 3 minutes. Toss salad with dress and arrange strawberry hearts on top. In plastic container add all dressing ingredients and shake. Sprinkle with blue cheese crumbles.

.Mix all ingredients together to form dressing. stemmed and chopped or 1 Tbsp(s) Chili paste 2 Tbsp(s) Fried Scallions Top with Shredded Chicken breast & Crushed Roasted Peanuts Directions: Toss all salad ingredients in a bowl. Place on top of a bed of Red Lettuce. 4 Tbsp(s) Lemon Juice 1 Tbsp(s) Cane Sugar 2 Tbsp(s) Garlic minced 2 Thai Chili. seeded. Make dressing and pour over salad. Top with shredded chicken and roasted peanuts.168 Vietnamese Cabbage Salad with Chicken Ingredients: 1 cup(s) Napa Cabbage 1 cup(s) Green Lettuce ¼ cup(s) Sliced carrots 5 Springs of cilantro Toasted Scallions Dressing . Toss until dressing and salad are well mixed.

Arrange avocado. seeded. grapefruit and raspberries over and sprinkle with dressing. peeled and sliced 1 cup(s) Grapefruit sectioned 1 cup(s) Fresh raspberries ½ cup(s) Fresh blueberries Blue cheese crumbles to top Raspberry Vinaigrette Dressing . .169 Berried Avocado Grapefruit Salad Ingredients: 2 cup(s) Spring Lettuce 1 cup(s) Spinach 1 Avocados. Ingredients: 1cup(s) Raspberry vinegar 1cup(s) Olive oil 1cup(s) Canola oil 1cup(s) Pure maple syrup 1 Tbsp(s) Dijon mustard 1 Tbsp(s) Chopped fresh tarragon 1 tsp(s) Salt (enough for several servings) Directions: Line serving platter or individual salad plates with lettuce and spinach. Top with Blue Cheese crumbles.Mix all ingredients together to form dressing.

This dish goes great with Thai Grilled Beef. thinly sliced 1 cup(s) Bean sprouts ¼ cup(s) Fresh mint leaves ¼ cup(s) Fresh cilantro leaves 2 Tbsp(s) Chopped unsalted peanuts Pinch of salt and freshly ground pepper. onion. Serve with dressing. bean sprouts. herbs and peanuts over it and season with salt and pepper. Serves 4 . toss into dressing and mound it on serving plate. peel and cut into julienne ½ Red onion. Scatter cucumber. Green Papaya Salad Ingredients: 1 Green papaya (about 1-1/2 lbs) 1 Seedless cucumber. ¼ cup(s) Rice vinegar Juice of 1 lime ½ Tbsp(s) Minced garlic ½ Tbsp(s) Chile paste 1 Tbsp(s) Stevia 1 ½ Tbsp(s) of peanut oil 1 Tbsp(s) Thai fish sauce Directions: Shred the papaya. Dressing .170 .Mix all ingredients together to form dressing.

bite-size pieces ½ cup(s) Grated Parmesan Cheese 1 cup(s) Croutons 1 Handful of sun dried tomatoes Garnish with bread sticks Dressing . mix all ingredients together in stainless steel bowl. Place 1 Tbsp(s) of the anchovy paste in bottom of wooden salad bowl. torn into. (enough for several servings) 1 Tbsp(s) Minced garlic 1 Tbsp(s) Anchovy Paste 1 Tbsp(s) Dijon Mustard 1 Tbsp(s) Worcestershire Sauce Juice of 1 lemon 1 Tbsp(s) Red wine vinegar 1/2-cup(s) Olive oil 1/3 cup(s) Parmesan Cheese Salt and pepper. to taste Directions: With immersion blender. Add in chopped salad.Mix all ingredients together to form dressing. Parmesan cheese and Sun Dried tomatoes. garnish with bread stick on salad bowl. toss with croutons. .171 Eggless Caesar Salad Ingredients: Salad 1 Tbsp(s) Anchovy Paste 1 Heads romaine lettuce. Refrigerate to chill. Toss with dressing.

fish sauce. Add garlic. Do not overcook.172 Thai Grilled Beef Salad Recipe Ingredients: 2 Garlic cloves. peppercorns. Remove. Cool. cook for about 30 seconds longer until charred. 1 tsp(s) Ground dried shrimp w/chiles 2 Garlic cloves. mint and coriander to wok. Place directly on top of a medium-high stove burner for 1 minute. Rub the garlic mixture over the beef. toss together gently. add oil and mix together. Slice into 2-by-1/4-inch strips. Line a platter with the large lettuce leaves. unwrap and cool. Cut into wedges and add to the beef. Add to the beef mixture. . 1/4-in slices 1 Sheet heavy-duty alum. foil 1 Head red-leaf lettuce Dressing . chopped 2 Red serrano chiles. chiles. Pour mixture over lettuce. Cool. Serve at room temperature. Prepare the Dressing: In a hot. toast optional ground dried shrimp until fragrant. it should make sizzling sounds. Evenly spread the sliced onions on 1/2 of the sheet of foil. lime juice and sugar. Broil or grill beef until medium rare. seal the edges to form a flat parcel. sliced 2 Green serrano chiles. about 10 seconds. ungreased skillet. minced 1 tsp(s) Black peppercorn 1 Tbsp(s) Fresh coriander roots 1/2 tsp(s) Salt 2 tsp(s) Canola oil 1 lb(s) Flat iron steak . marinate for 30 minutes. roasted chile sauce (nam prik pao). Turn over. Add beef mixture. Set aside in a large mixing bowl. Quickly char tomatoes under a hot broiler. Reduce to medium heat. turning occasionally. Shred remaining leaves and scatter them on top. Fold in half.Mix all ingredients together to form dressing. coriander root and salt into a paste. sliced 1 Tbsp(s) Roasted chile sauce -(nam prik pao) 3 Tbsp(s) Fish sauce (nam pla) 5 Tbsp(s) Lime juice 2 tsp(s) Sugar 1/4 cup(s) Coarsely chopped fresh mint 1/4 cup(s) Fresh coriander leaves (cilantro) Directions: Pound garlic. stir together until dissolved.trimmed 3 Small firm tomatoes 1 Bermuda onion.

rinsed and torn into bite-size pieces 1 cup(s) Dried cranberries Dressing . combine the spinach with the toasted almonds and cranberries. and let cool. poppy seeds. whisk together the sesame seeds. cider vinegar. melt butter over medium heat. . sugar. In a large bowl. Cook and stir almonds in butter until lightly toasted. dill and pepper sauce. In a medium bowl. Toss with spinach just before serving. Mousse Mousse: Smoked salmon on a garlic and olive oil toasted baguette crouton with cream cheese. 2 Tbsp(s) Toasted sesame seeds 1 Tbsp(s) Poppy seeds 1/2 cup(s) White sugar 2 tsp(s) Minced onion 1/4 tsp(s) Paprika 1/4 cup(s) White wine vinegar 1/4 cup(s) Cider vinegar 1/2 cup(s) Vegetable oil Directions: In a medium saucepan. blanched and slivered 1 lb(s) Spinach. paprika. white wine vinegar.Mix all ingredients together to form dressing.173 Spinach Salad with Dried Cranberries Ingredients: 1 Tbsp(s) Butter 3/4 cup(s) Almonds. onion. and vegetable oil. Remove from heat.

cut into 1 inch pieces 1 small red onion. . and red pepper flakes and process until the vegetables are finely chopped. salt. Remove from the oven and cool. Chill. You’ll need 12 pieces for the for 4 salads In a food processor pulse. seeded 1 large cucumber. about 18 minutes. peeled 1 red bell pepper. then small amount of goat cheese. vinegar. Spread the grated cheese over the entire surface of the liner. Place tomato in center. Herbed Goat Cheese 8 ounce(s) Goat cheese 2 ounce(s) Lemon thyme 1/4 cup(s) Chopped chives 1 Tbsp(s) Chopped garlic Twelve 1/3-inch-thick heirloom tomato slices 4 sliced of Italian pancetta (Crisped in broiler) Balsamic Vinegar chopped fresh basil. tomatoes. minced 1 1/2 cup(s) tomato juice 1/3 cup(s) balsamic vinegar 1/2 tsp(s) salt 1/4 tsp(s) red pepper flakes For the Parmesan Crisps: 2-1/2 cup(s) grated Parmigiano-Reggiano Heat oven to 375°F. It should be irregular and not smooth. onion. cucumber. Lay a base of gazpacho dressing on bottom of dish. bell pepper. Top with pancetta and lean final crisp along side of stack. and the crisp. Bake until the cheese is amber brown. Create a design of Balsamic vinegar around edge. Add in the tomato juice. coarsely chopped 2 cloves garlic. for top garnish Directions: To construct salad. Line a rimmed baking sheet with a nonstick baking liner or parchment.174 Herbed Goat Cheese and Tomato Napoleon Salad Ingredients: Italian Gazpacho Dressing 1 1/2 lb(s) ripe tomatoes. Break into irregular pieces. Repeat. and garlic.

shallot and basil and mix well. combine the sherry vinegar. about 1 minute. Add the beans. Add the ham and cook over high heat just until slightly crisp. cook the beans until tender. Add the chives. . ham and cheese shavings to the bowl and toss gently. cut into thin strips Dressing 2 Tbsp(s) sherry vinegar 1/8 tsp(s) kosher salt 1/8 tsp(s) freshly ground white pepper 3 Tbsp(s) extra-virgin olive oil 2 Tbsp(s) snipped chives 1 Tbsp(s) finely chopped shallot 1 Tbsp(s) small basil leaves 1 cup(s) firm sheep's-milk cheese shavings or Gruyère cheese (about 2 1/2 ounces) Directionss In a pot of boiling salted water. Cool in ice bath. In a large bowl.175 Haricots with Prosciutto Ingredients: 1 Lb(s) haricots verts or young green beans 4 ounce(s) thickly sliced cured ham. Whisk in the olive oil. Spread the beans on paper towels to dry. about 8 minutes. Serve at once. or prosciutto. Transfer the ham to paper towels to drain. salt and pepper. Heat a large nonstick skillet.

Roasted. Peeled. Chopped 1 Clove Garlic. In a food processor blend each pepper with 2 tbsp of oil to form a sauce. stack avocado. Drizzle onto plate. Finely Chopped 1/4 cup(s) Tomato. onion. Dice avocados and mix in the lime juice. salt and. seeded and minced 1/4 Red Onion. seeded and minced 2 Jalapeno Chiles. tomato and cilantro in mixing bowl. Snipped 2 Tbsp(s) Olive Oil 3/4 tsp(s) Salt Ground Pepper (to Taste) 2 Avocados. . Top with a pinch of paprika and cilantro. Add the oil. Mix Well.176 Crab and Avocado Salad Ingredients: 1 cup(s) Crab Meat. garlic. Fresh. Cooked (approx 1/2 lb) 1 each Yellow and Orange Pepper. pepper mixture and crab meat into layers. In cylinder. Peeled & Chopped 1/4 cup(s) Lime Juice Paprika and Cilantro to garnish Directions: Place jalapenos. Seeded and Chopped 2 Tbsp(s) Cilantro.

Cut into diamond and triangles pieces Classic Lemon Vinaigrette 1/4 cup(s) lemon juice 1/4 cup(s) olive oil 1 to 2 Tbsp(s) sumac pinch Aleppo pepper & Salt Combine all ingredients in a jar and refrigerate for 1 hour. Toss all ingredients in a salad bowl. Cut pita bread into diamonds ( slice into strips. cut X’s with knife) coat with olive oil and brown and place on baking sheet in oven at 375 degrees. Shake dress and mix into salad. peeled 1 green pepper 3 green onions. or:1 tbsp dried mint 1/4 cup(s) chopped parsley 1 to 2 cup(s) pita bread. torn 2 tomatoes 2 small cucumbers. Directions: Cut the vegetables into bite sizes. minced 15 mint leaves chopped. . Garnish with wedges of tomatoes and lemons. For about 10-15 minutes or until brown.177 Fattoush Ingredients: 2 cup(s) romaine lettuce.

chopped 3/4 cup(s) green pepper. and marinate overnight.178 Southwestern Marinated Salad Ingredients: 1 can niblet corn 1 can black beans 1 (4 ounce) jar pimentos 3/4 cup(s) celery. Add marinade to vegetables. Combine vegetables. . chopped 1 Avocado Chopped 1 Red onion sliced 1 Heirloom tomato Sliced 1 small Yellow beefsteak tomato 1 cup(s) Spring mix salad 2 ounces(s) Pepper jack Cheese Dressing 3/4 cup(s) vinegar 1/2 cup(s) oil 1/4 cup(s) water 1 cup(s) sugar 1 tsp(s) salt 1 tsp(s) pepper Directions: Drain and rinse black beans. Mix together the marinated ingredients.

and set aside. cook soba noodles according to package directions. or to taste (optional) 1 cup(s) finely grated carrot 1/4 cup(s) sesame seeds or coarsely chopped salted peanuts 1/2 cup(s) chopped fresh cilantro Green onion for garnish Directions: In a large pot. minced 2 tsp(s) red pepper flakes. and red pepper flakes. Toss salad again before serving. garlic. Serve cold. stir until sugar dissolves. Cut noodles into 3-inch lengths. Pour into a large bowl the sesame oil. and lime juice. rice vinegar. rinse noodles with cold water. soy sauce. If dry. Stir into dressing mixture. and cilantro. Toss in carrots. Drain. peanuts. splash with soy sauce and vinegar. Mix in lime zest. . brown sugar. Cover.179 Oriental Cold Noodle Salad Ingredients: 15 ounce(s) dried soba noodles 1 1/2 tsp(s) dark sesame oil 1/3 cup(s) rice vinegar 1/3 cup(s) soy sauce juice from one lime zest of one lime 2 Tbsp(s) brown sugar 2 cloves garlic. and refrigerate at least 1 hour.

drizzle with dressing and garnish with mint and cilantro.180 Grilled Pineapple Salad Ingredients: 1 Pineapple (Grilled and Sliced) 1 Red Pepper (Grilled and Dices) 1 Red onion(Cut in half and thinly sliced) 1 Heirloon Tomato (Grilled and Diced) 1 Tbsp(s) Cilantro 1 Tbsp(s) Mint Dressing 2 ounce(s) canola oil 1 ounce(s) white wine vinegar 1 Tbsp(s) minced Shallot Pinch of Ground cumin Directions: Slice and mark pineapple. Mix dressing. tomato and pepper. Slice onion. . Assemble salad.

181 A Healthier Blue Cheese Wedge Salad Ingredients: 1/4 Head of Ice burg or Romaine Lettuce 2 pcs Crispy Turkey Bacon (Made in Microwave) 2 Tbsp(s) Lite Blue Cheese Crumbles 2 Tbsp(s) Blue Cheese Dressing (46 Calorie Serving) Decorated Tomato for garnish Blue Cheese Dressing . Sprinkle with Dressing.Blend until smooth. . Top with Bacon & Blue Cheese. 1/2 cup fat-free mayonnaise 2 tbsp(s) 1% milk 1 tbsp(s) lemon juice 1/2 tsp(s) sugar 1/4 tsp(s) garlic powder 1/4 tsp(s) ground mustard 1/2 cup(s) (2 ounces) crumbled blue cheese Directions: Cut a wedge of lettuce.

With the processor running. chopped 1/2 tsp(s) Garlic. drizzle in the oil.182 Hearts of Artichoke Salad Ingredients: ½ cup(s) of cilantro 1/2 cup(s) Artichoke hearts. Add the basil and pulse a few times. Arrange the greens on medium plates. Ladle on the dressing. minced Directions: Dressing: Add the vinegar and garlic to the food processor bowl. Place the artichokes and hearts of palm around the edges. quartered 1 heirloom Tomato Sliced 1 Red Pepper roasted and julienned Dressing 1 cup(s) Olive oil 1/3 cup(s) White wine vinegar 2 Tbsp(s) Basil. . fresh.

then drizzle dressing over salad. Lay down lettuce and spinach. Section citrus and remove all seeds. to taste Directions: Prepare dressing by mixing in a glass with and blending with immersion blender. Sprinkle with Parmesan cheese. pitted and balled or sliced 1 grapefruit cut into sections 1 navel orange cut into sections 1 cup(s) baby spinach 2 cup(s) romaine lettuce.183 Avocado and Citrus Salad Ingredients: 1 Avocado. shredded 2 Tbsp(s) Low Fat Balsamic Vinaigrette Dressing 1 Tbsp(s) Parmesan Cheese Dressing 1 Tbsp(s) extra virgin olive oil 1 Tbsp(s) water 1 tsp(s) Dijon mustard 1 tsp(s) balsamic vinegar 1/2 tsp(s) finely minced fresh thyme Salt and pepper. . peeled. Add citrus. Top with avocado.

In a small bowl whisk together the dressing ingredients and drizzle evenly over each salad. crumbled 1/2 small red onion.184 Tuna Confit Salad Ingredients: 1/8 head romaine lettuce. torn into bite-size pieces 1/2 red tomato cut into wedges 2 ounce(s) feta cheese. sliced 1/2 red pepper cut into strips 6 ounce(s) Tuna Confit (solid white tuna packed in water as substitute) ¼ of hard boiled egg Dressing 1 Tbsp(s) extra-virgin olive oil 1 Tbsp(s) lemon juice 1/2 Tbsp(s) Dijon mustard 1/2 Tbsp(s) minced fresh tarragon 1/8 tsp(s) pepper Directions: Divide the salad ingredients. .

salt. lemon juice. While plantains bake. Add dressing and toss. sugar. onion.185 Hearts of Palm Salad with Plantains Ingredients: 6 cup(s) torn Bibb lettuce 1 (11-oz) box frozen ripe plantains 12 Cherry Tomatoes 1/4 lb wedge pecorino romano cheese or asiago cheese Dressing 1/3 cup(s) salad oil 1 tsp(s) sugar 1/2 tsp(s) aromatic bitters 2 tbsp(s) finely chopped stuffed green olives 1 (14 oz. beat well. drained. Spread plantains on foil-lined baking sheet and bake until hot. olives. 5 to 10 minutes. paprika. bitters. and celery. . sliced 2 tbsp(s) lemon juice 1/2 tsp(s) salt 1/4 tsp(s) paprika 1 tbsp(s) finely chopped onion 1 tbsp(s) finely chopped celery Directions: Combine salad oil.) can hearts of palm. lightly oil grill pan and heat over moderately high heat until hot but not smoking. Chill. At serving time toss together hearts of palm and lettuce in salad bowl. Serves 6.

diced 1 Tart green apple peeled. Arrange pear slices evenly.186 Other Salads Waldorf Salad Ingredients: 1/4 cup(s) Fat-fat mayonnaise 1/4 cup(s) Non fat plain yogurt 2 Tbsp(s) Orange juice 2 tsp(s) Grated orange peel 1/2 tsp(s) Cajun seasoning 1 Head romaine lettuce 1 Grapefruit 1 Firm but ripe Bosc pear. yogurt. Sprinkle salad with pine nuts and serve. Place in bowl with chopped lettuce. orange peel and Cajun seasoning in small bowl to blend. peeled. thinly sliced 2 Tbsp(s) Parmesan Cheese Salad Dressing 4 Tbsp(s) Extra Virgin Olive Oil 1 Tbsp(s) Minced garlic Dash of Salt Dash of Cayenne pepper Juice of Lemon Directions: Lay arugula down on plate. Arugula and Pear Salad Ingredients: 2 cup(s) Arugula 1 Tbsp(s) Almonds slivers 1 Pear. orange juice. Cut between membranes to release grapefruit segments. toasted Directions: Mix mayonnaise. Add diced pear. Drizzle over salad. diced 1 cup(s) Seedless grapes. Chop enough remaining leaves into bite-size pieces to measure 6 cup(s) (reserve remaining lettuce for another use). halved 1/3 cup(s) Chopped dates 1/4 cup(s) Pine nuts. Serves 6. Using small sharp knife cut off peel and white pith from grapefruit.) Line large bowl with large outer leaves of lettuce. Sprinkle cheese and almond slivers over lettuce. diced apple. cored. Cover and refrigerate. halved grapes and chopped dates. Add dressing to salad and toss to coat. cored. (Dressing can be prepared 1 day ahead. Place chopped lettuce in another large bowl. In Immersion blender add all ingredients and pulse to mix. Cut segments in half. Transfer salad to leaf-lined bowl. .

In another bowl. Fig and Blue Cheese Salad Ingredients: 4 cup(s) Spring mix or red leaf lettuce 3 Tbsp(s) Rice wine vinegar 1 tsp(s) Olive oil 8-10 Figs diced 2 ounce(s) Blue Cheese crumbles Fresh ground pepper to taste. . Pour over cabbage mixture and toss to coat. Directions: Whisk together vinegar and oil and pour over salad. Place in bowl and add other ingredients. water and vinegar. Fruited Cabbage Salad Ingredients: 2 cup(s) Finely shredded cabbage 1 cup(s) Halved red grapes 1 Sliced banana 1 8 ounce(s) Pineapple 2 Tbsp(s) Minced fresh parsley 1/4 cup(s) Vinaigrette salad dressing 2 Tbsp(s) Water 1 Tbsp(s) Cider vinegar Pinch of salt Directions: In a bowl. mixing well. green pepper and parsley. combine the cabbage. Add pineapple and bananas before serving. Serves 2. whisk together salad dressing. Lay on plate add figs and blue cheese and sprinkle with fresh ground pepper. grapes.187 Avocado and Tomato Salad Ingredients: 1 Hass Avocado 10 Cherry Tomatoes ¼ cup(s) Extra Virgin Olive Oil 2 Tbsp(s) Apple Cider Vinegar Add a pinch of Sea Salt. Cover and refrigerate overnight. Sweet basil. oregano & garlic 4 cup(s) spring salad Directions: Dice avocado and half cherry tomatoes. Toss salad.

Roasted Beet Salad with Walnuts and Goat Cheese Ingredients: 1/2 cup(s) Walnut halves 2 tsp(s) Olive oil 1/8 tsp(s) Kosher salt 1/2 tsp(s) Fresh ground black pepper 6 Medium beets. and keep leaves in cups) Directions: Mix yogurt. cinnamon and turmeric) India section of supermarket ¾ cup(s) Plain yogurt 1 tsp(s) Salt 3 Tbsp(s) Fresh cilantro 1 lb(s) Cocktail shrimp 1 Mango 1 Head of lettuce cut in half. Mix in mango and serve in lettuce cups. Bake at 350 degrees until tender. crumbled Directions: Preheat the oven to 350 F. cloves.188 Stuffed Lettuce Leaf Cups Ingredients: 1 Tbsp(s) Garam Masala (Spice of cumin. Let cool for 20 minutes. Wrap the beets individually in foil and place on a rimmed baking sheet. Spread on a baking sheet and bake until toasted. Cut into 1/2-inch wedges. (Slice from top to bottom. Chill the shrimp in bowl. salt and cilantro with spice mixture in a bowl and add shrimp. Set aside to cool. taste and adjust the seasonings. . and place in a large mixing bowl with the walnuts and onion. cayenne pepper. Broil for 6-8 minutes about 4 inched from the broiler. Let sit at room temperature at least 1 hour. Cover baking dish with foil and place shrimp on top. Combine all the dressing ingredients. Arrange the beets on top and crumble the goat cheese over. Combine the walnuts with the olive oil. mixing well to coat the nuts. coating well and then marinating for 30 minutes in the refrigerator. salt and pepper. then peel the beets by holding them under cold running water and rubbing off the skins. Pour over the beets and toss well. ground pepper. de-stemmed and washed 3 ounce(s) Fresh goat cheese. about 7-10 minutes. arrange the spinach leaves in individual bowls or on a large platter. about 1 1/2 hours. trimmed and washed 1/3 cup(s) Thinly sliced red onions Dressing 6 Tbsp(s) Extra virgin olive oil 2 Tbsp(s) Red wine vinegar 3/4 tsp(s) Salt 1/4 tsp(s) Sugar Fresh ground black pepper 1/2 lb(s) fresh spinach leaves. coriander. Just before serving. cardamom.

toasted 1/3 cup(s) Dried cranberries 1/3 cup(s) Sun-dried tomato Black olives sliced (optional) Dressing 3 Tsp(s) of cup(s) Extra virgin olive oil. Stir with snow peas and carrots. making sure sugar and wasabi powder are dissolved. Fill a large bowl full of ice water. Sprinkle with sesame seeds. to taste 2 tsp(s) Sesame seeds. over the top. Lite 2 Tbsp(s) Lemon juice 1 Tbsp(s) Dark sesame oil 2 1/2 tsp(s) Granulated sugar 1/2 tsp(s) Wasabi powder Salt. sugar and wasabi powder. Sprinkle the sesame seeds. about 15 seconds. sesame oil. and serve. Place in a bowl along with carrots. and add snow peas and carrots. Bring a large saucepan of salted water to a boil. dried cranberries. Spinach Salad with Sundried Tomato Dressing Ingredients: Salad 8 cup(s) Baby spinach. Drizzle with the dressing. and toss with just enough of the dressing to lightly coat the spinach. and sun dried tomatoes. crushed Salt and pepper to taste Directions: Whisk together the dressing ingredients and reserve. preferably toasted Directions: Snip ends and remove string from snow peas. washed and trimmed 8 ounce(s) Jar of artichoke hearts 1 Tbsp(s) Sesame seed. Put the baby spinach in a salad bowl. artichokes and black olives if using. Drain well and pat dry. Cook just until snow peas turn bright green. whisk soy with lemon juice. if sun-dried tomatoes are packed in oil use that oil 2 Tbsp(s) Lemon juice 1 Large garlic clove. . Taste and add salt if needed. To prepare dressing.189 Crisp Snow Pea Salad Ingredients: 1 lb(s) Snow peas 1/4 cup(s) Very thinly sliced carrot (Matchstick size) 2 Tbsp(s) Soy sauce. drain and plunge into cold water. Cut snow peas diagonally into ½-inch (1-cm) wide pieces.

and pepper. Assemble the salad by tossing the greens with the dressing and heaping them on 4 plates. Peel the other. Serve immediately with Champagne Vinaigrette. almonds and cheese. blend all the dressing ingredients into the orange juice and taste for seasoning. peeled and sectioned 2 Pink grapefruit. Fresh Citrus Salad with Champagne Vinaigrette Ingredients: 2 Heads red-leaf lettuce. Top with orange and grapefruit sections. toasted 1/4 to 1/2 cup(s) Crumbled Roquefort cheese. In the big bowl. Juice one orange into a big bowl. Cool. Set aside. Spread them on a shallow pan and roast 8 to 10 minutes. onion. chilled Champagne Vinaigrette: See Recipe in Dressings Directions: To prepare salad place lettuce and endive on chilled serving platter. halved and thinly sliced 1/2 cup(s) Whole blanched almonds.190 Roasted Asparagus-Orange Salad Ingredients: Spring Salad Greens 1 lb(s) Pencil-slim asparagus 2 Large navel oranges 1 Tbsp(s) Extra-virgin olive oil 4 Handfuls of mixed salad greens Sweet-Sour Orange Dressing (See Recipe) Directions: Preheat the oven to 425 degrees. cutting the flesh into bite-sized pieces. or until still somewhat firm when pierced with a knife. sliced 2 Navel oranges. the shredded zest of 1 orange. . some salt. Gently combine the asparagus with the 1 Tbsp(s) of olive oil. torn into bite-size pieces 1 Head Belgian endive or radicchio. Rinse and dry the greens by rolling them up in paper towels. Top with asparagus and pieces of fresh orange. Serve with knives and forks. peeled and sectioned 1/2 cup(s) Small red onion. Rinse the asparagus and break away the stalks' tough ends.

cut each slice into 1/8. coarsely chopped 10 Radishes. toss the jicama with the reserved mango. sliced 3 Granny smith apples 2 Green onions. and scallions. You should have about 1 cup. Red Cabbage Salad Ingredients: 1 Medium head red cabbage.to 1/4-inch strips. thinly sliced Citrus Dressing (See Recipe in Dressing) Directions: Peel and cut the mango according to the directions on page TK. green tops only. Fennel and Mushroom Salad Ingredients: 1 Small fennel bulbs cut into 1/4 inch slices 2 Tbsp(s) Olive oil 3 ounces(s) Cremini (brown) mushrooms. chopped 1 Stalk celery 2 Tbsp(s) lemon juice Dash Garlic powder 2 Tbsp(s) olive oil 1/2 Tbsp(s) Balsamic vinegar Directions: Mix everything in a bowl Artichoke. Just before serving generously dress the slaw and mix well. stems removed 1 lb(s) Baby artichokes. Mango and Green Cabbage Slaw with Citrus Vinaigrette Ingredients: 1 Mango 1/4 lb(s) Jicama (about one quarter of a medium-sized jicama) 4 cup(s) Thinly sliced green cabbage (about 1/2 head) 1 Red bell pepper. sliced 1 tsp(s) Minced garlic 1 tsp(s) Chopped fresh rosemary 1-1/2 ounce(s) Chanterelle mushrooms. Once you have cut the flesh away from the pit. In a large serving bowl. trimmed and quartered 4 ounces(s) Field greens 1/2 cup(s) Ripe Pitted Olives . cored and thinly sliced 4 or 5 Scallions. Cut the jicama into 1/8-inch thick slices then cut each slice into 1/8-inch strips. cabbage. bell pepper.191 Jicama.

Sprinkle with nuts. Serves 4. salt and pepper.5 Tbsp(s) Raspberry vignette dressing 1 Tbsp(s) orange juice Salt & pepper. Arrange vegetables over greens. Sauté cremini mushrooms with garlic and rosemary until softened. sauté 1 to 2 minutes. vinegar. For vinaigrette. adding more oil if needed. Remove with slotted spoon.192 Red Wine Vinaigrette: 1 cup(s) Canola oil 3/4 cup(s) Red wine vinegar 2 Tbsp(s) Water 2 Tbsp(s) Dijon mustard 1-1/2 tsp(s) Salt 1/2 tsp(s) Dried and crushed oregano 1/4 tsp(s) Pepper Directions: In a large skillet or sauté pan sauté fennel in olive oil until softened. Remove with slotted spoon. Arrange greens on serving plates. Combine vegetables and olives. In another combine scallions. Arrange remaining orange and pomegranate kernels over salad. Add oil and whisk until thickened. Toss mixture with salad to coat. whisk together all ingredients. Honey-Orange Salad Ingredients: 3 Tbsp(s) Fresh orange juice 1 Tbsp(s) Honey 2 tsp(s) Minced shallots 2 tsp(s) White wine vinegar 1/2 tsp(s) Dijon mustard 1/4 tsp(s) Salt 1/4 tsp(s) Freshly ground black pepper 4 cup(s) Chopped romaine lettuce 4 cup(s) Torn radicchio 3 cup(s) Bagged baby spinach leaves . Remove from pan. Sauté Artichokes until tender. to taste 2 ounce(s) Olive oil 1 ounce(s) Sliced cashews Directions: Combine greens with ½ oranges and pomegranate kernels. Serves 4-6. Pomegranate-Orange Salad Ingredients: 5oz Baby salad greens 1/2 can(s) Mandarin oranges 1/2 Pomegranate separated about 1 cup(s) kernels 1 Scallions chopped 1. juice. Add chanterelle mushrooms. toss with vinaigrette.

walnuts. Fill the endive with the diced pear. onion and pepper. Arrange the endive on a serving platter with the rounded side down so that the leaves act as little bowls. Carefully drizzle the dressing over the filling. Garnish with green onion to serve.193 Directions: Combine first 7 ingredients in a large bowl. vine-ripe tomatoes cut into wedges 1 cup(s) cooked asparagus tips 1 small red onion. Serves 4. Be careful to not overfill if you want to pass these. toss gently to coat. Arrange on top of lettuce. crushed Directions: Tear lettuce into pieces and divide among four bowls or plates. sliced Directions: Combine the olive oil. vinegar. and spinach. and Gorgonzola cheese. Drain salmon and flake on top of vegetables. tomato. cut into strips 8 ounce(s) canned pink salmon or tuna For the Vinaigrette Dressing: 1 Tbsp(s) extra-virgin olive oil 1/4 cup(s) balsamic vinegar 2 Tbsp(s) water 1-1/2 tsp(s) Dijon mustard 1 garlic clove. Add lettuce. . to taste 1 Green onion. asparagus. Endive Pear Salad w/Maple Vinaigrette Ingredients: 1 cup(s) Olive oil 1/3 cup(s) Cider vinegar 1/4 cup(s) Maple syrup 1 Tbsp(s) Spicy brown mustard 1 Head Belgian endive separated into leaves 1 Bartlett pear. Combine chopped cooked egg whites. stirring with a whisk. thinly sliced 1 small yellow pepper. yolks removed 2 medium. Season with salt and pepper. Spring Salmon Salad Ingredients: 1 medium head of red lettuce 2 hard cooked eggs. and mustard together in a blender. Drizzle vinaigrette over salad. radicchio. cored and diced 1/4 cup(s) Candied walnuts 1/4 cup(s) Crumbled Gorgonzola cheese Salt and pepper. maple syrup. blend until smooth.

in a bowl. juice. mix well. mustard. Vinaigrette Dressing Ingredients: 2/3 cup(s) Olive oil or flax oil 1 tsp(s) Dijon mustard ¼ cup(s) Apple cider/balsamic vinegar or lemon juice 1 Garlic clove. maple syrup.194 Salad Dressings Raspberry and Vingerette Dressing Ingredients: 1 cup(s) Raspberry vinegar 1 cup(s) Olive oil 1 cup(s) Vegetable oil 1 cup(s) Pure maple syrup 1 Tbsp(s) Dijon mustard 1 Tbsp(s) Chopped fresh tarragon 1 tsp(s) Salt Directions: Combine all ingredients and mix well in mixer or food processor. minced ¼ cup(s) Water Herbs to taste . Serve immediately. shallots. whisk together the vinegar. Just before serving. Add sliced strawberries and orange sections. Orange-Raspberry Vinaigrette Ingredients: 3 Tbsp(s) Raspberry. drizzle the vinaigrette over the salad. Moscatel or other light vinegar 1/3 cup(s) Fresh orange juice 2 tsp(s) Maple syrup or honey 1 tsp(s) Dijon mustard 2 tsp(s) Finely minced shallots 6 Tbsp(s) Canola or olive oil Directions: To make the dressing. and drizzle a little more vinaigrette over all. oil and salt. Mix until dressing thickens and is well blended.

ginger. Add oil in a slow. salt and pepper in small bowl. Shake vigorously or use a whisk Sweet-Sour Orange Dressing Ingredients: Juice of 1 orange 1 Garlic clove. Just before serving generously dress the slaw and mix well. whisking constantly. until blended. vinegar. set aside. minced 2 Tbsp(s) Coarse mustard 2 Tbsp(s) Extra-virgin olive oil and 2 Tbsp(s) Cider vinegar 1 Tbsp(s) Honey. rice vinegar or Champagne vinegar 2 tsp(s) Finely minced fresh ginger 2 tsp(s) Honey or sugar 3 Tbsp(s) Canola or grapeseed oil Salt Directions: In a small bowl. Add salt to taste. or sugar Directions: Mix all with whisk Champagne Vinaigrette Ingredients: 1/2 cup(s) champagne vinegar 2 tsp(s) Dijon-style mustard 1/4 tsp(s) salt 1/4 tsp(s) pepper 1/3 cup(s) olive oil Directions: To prepare Champagne Vinaigrette whisk together vinegar.195 Directions: Measure ingredients into a jar with a tight-fitting lid. whisk together the citrus. such as apple cider vinegar. and oil. . mustard. Citrus Dressing Ingredients: 1/2 cup(s) Fresh orange juice 4 Tbsp(s) Fresh lime juice 2 tsp(s) Light vinegar. steady stream. honey or sugar.

Add sliced strawberries and orange sections. juice. drizzle the vinaigrette over the salad. shallots. . maple syrup. and drizzle a little more vinaigrette over all. pepper and a little vinegar in a mortar and pestle or small blender and pound or process to form a paste. mix well. Place the artichokes in a 2 cup(s) nonreactive dish and press down to form a tight fit. garlic. in a bowl. Orange Vinaigrette Ingredients: 1/4 cup(s) Orange juice 2 Tbsp(s) Balsamic vinegar 1 Tbsp(s) Dijon-style prepared mustard 2 tsp(s) Honey 1/8 tsp(s) Cracked black pepper Directions: Combine all ingredients shaking well before serving. Just before serving. Orange-Raspberry Vinaigrette Ingredients: 3 Tbsp(s) raspberry. Remove 30 minutes before serving. Combine the paste with the remaining vinegar and oil and pour over. cloves. Cover and refrigerate for 2 days. Serve immediately. Moscatel or other light vinegar 1/3 cup(s) fresh orange juice 2 tsp(s) maple syrup or honey 1 tsp(s) Dijon mustard 2 tsp(s) finely minced shallots 6 Tbsp(s) canola or olive oil Directions: To make the dressing. salt. drained 1/3 cup(s) Extra virgin olive oil Directions: Place the cumin. whisk together the vinegar. oil and salt.196 Spanish Artichokes in Aromatic Vinaigrette Recipe Ingredients: 1/4 tsp(s) Ground cumin Pinch Ground cloves Pinch Saffron theads 1 Garlic clove. saffron. minced 1/3 cup(s) White wine vinegar 10 ounce(s) Artichoke hearts in oil. mustard.

197 Avocado Dressing Ingredients: 1 Large avocado ¼ cup(s) Extra Virgin Olive Oil Juice of one lemon 1 tsp(s) Italian seasonings (oregano. lite 2 Tbsp(s) Water Directions: Combine all ingredients in blender and blend for 30 seconds. basil) 1 tsp(s) Garlic.4 cup(s) Rice vinegar 2 Tbsp(s) Soy sauce. . Diced 1 Tbsp(s) Garlic or one clove 1. parsley. Asian Ginger Dressing Ingredients: 1 cup(s) Peanut oil 1 Tbsp(s) Sesame oil 1 inch Ginger. minced Dash of salt Dash of cayenne pepper Directions: Combine all ingredients in blender and blend for 30 seconds.

Avoid fast food during the holiday seasons where you may have little time to prepare meals. Offer to bring a low-calorie dish to holiday parties. Now dip it into ranch.5 4 4 4 4 3. Kahlua. Add one hour additional workout for each party you attend. and offering fat free or natural alternatives is a key. Consider how healthy a carrot stock is with about 1 calorie per stick. Baileys Wine Red Wine Dry White Wine Sweet Champagne Martini Manhattan Daiquiri Whiskey sour Margarita cocktail Coolers Soda Ounces 12 12 1 1. it’s ok to take two. What we put on our foods is most important. sauces and condiments we dip into. blue cheese or thousand islands dressing at 300 calories per two tablespoons. Ten carrot sticks total 10 calories. with dip this little bit of rabbit food becomes 310 calories and a poor heating choice. Don't try to diet during the holidays. Rum. Here are a few eating tips at parties: Eat smaller portions of food.5 3. The key thing to remember is that many times it’s not the appetizer itself. vodka. Your host might appreciate it.5 4 3 4 6 12 Calories 149 110 65 188 80 75 105 140 164 122 122 122 168 150 120-180 Holiday Rule #1: It’s not how much you eat. savoring each bite and enjoy the taste of the food-chances are you will eat less. . Eat slowly. whisky. Being a responsible host means coming up with guilt free appetizers that are so good. it’s what you eat that counts. where you may want to try everything. parties and entertaining no matter what the theme or reason.198 Healthy Entertaining Holidays. just aim to maintain your present weight by exercising more. Mingle! If you stand by the buffet. Calories from beverages add up quick Beverage Canned Beer Canned Light Beer Gin. usually focus around food and drink. but the dips. tequila + mix Liqueurs: Drambuie. and you'll know that at least one healthy item will be on hand. you'll eat more than you would if it was across the room.

Add cucumber and remaining ingredients to bulgur. Cover and chill at least 1 hour. minced 1 Heirloom tomato (small Julianne) 1 English Cucumber cut in 2 inch sections with centers removed Directions: Combine bulgur and boiling water in a large bowl. toss well. Garnish with tomato. Cover and let stand 30 minutes. Drain. Served in small bowls made out of English cucumber. .199 Tabbouleh Salad Ingredients: 1 1/2 cup(s) uncooked bulgur 1 1/2 cup(s) boiling water 1 1/2 cup(s) diced English cucumber 1 cup(s) chopped fresh parsley 1 cup(s) diced tomato 1/4 cup(s) chopped green onions 1/4 cup(s) fresh lemon juice 1 Tbsp(s) extra virgin olive oil 1/2 tsp(s) salt 1/2 tsp(s) black pepper 4 garlic cloves. place bulgur in large bowl.

then simmer for 1 hour. rinsed and drained 2 teaspoons minced garlic 1/2 tsp(s) salt Pita bread. . Drain and allow to cool. chopped 3 tablespoons of fresh parsley. Assemble and garnish with a dice of tomato. cut into wedges or diamonds Directions: Soak garbanzo beans overnight. Combine ingredients all ingredients. Bring oil to 350 degrees and place formed flattened balls into oil for 5-7 minutes. chopped 2 cloves of garlic. chopped 1 tsp(s) coriander 1 tsp(s) cumin 2 Tbsp(s) flour Salt & Pepper Oil for frying Hummus (Pulse all ingredents in food processor) 3/4 cup canola oil 3 tablespoons lemon juice 2 cups garbanzo beans or chickpeas. can of chickpeas or garbanzo beans. but oil in a food processor.200 Falafel with Humus on a Pita Bread Ingredients: Falafel 1 cup(s) dried chickpeas or 16 oz. Drain chickpeas and add to boiling water for 5 minutes. 1 large onion.

checking occasionally to make sure the water hasn't boiled away. fold top over then roll the rest but not tight. minced parsley. and steam for about an hour. cover tightly. rinse and dry grape leaves. seam side down. In a large bowl mix ground round. place about 1 rounded Tbsp(s) meat mixture near stem. crushed or pressed garlic and Tabuli (or rice). Lay out one grape leaf stem up. sprinkle or brush with oil-lemon mixture. . pepper. onion chopped. Mix lemon juice and olive oil. Fold stem up over meat mixture fold one side leaf over mixture. Place in Steamer. Set the streamer over a pot of briskly boiling water. Serves 4-6 and make a great appetizer. Sample one to see if leaf is tender.201 Dolmades Ingredients: 1 jar of grape leaves in brine (7oz) 1 cup(s) of cooked rice 1 small onion. mix well. When grape leaves are done. Place off to the side. Scatter the slices over the packets and serve at room temperature. Cut the lemon in half. Repeat until all leaves are filled. Juice one half and thinly slice the other. salt. Lamb. finely chopped 2 Tbsp(s) of Freshly Chopped dill 1 tsp(s) of dry seasoning 1 Tbsp(s) of chopped mint 1 Tbsp(s) of chopped parsley 1/4 cup(s) of First Cold Press olive oil 2 Tbsp(s) lemon juice 2 cup(s) ofvegetable stock 1 lb(s) of ground lamb (browned) (optional) Directions: Drain. Older leaves may need to steam longer.

Brush the exposed surface of the filo with butter and for maximum effect roll into another sheet. plus more salt and pepper if desired. Add the spinach and a bit of salt and pepper. with butter. well-washed and towel dried salt and freshly-ground pepper 8-10 ounce(s) feta cheese 2 Tbsp(s) finely-chopped flat leaf parsley pinch of freshly-grated nutmeg 1 large egg. Place 1 Tbsp of filling in center and fold into triangle. but thoroughly. and add nutmeg and a squirt of lemon juice. thawed. cover. if frozen Melted butter (2-3 ounces) Directions: Sauté onions in oil until translucent. Freeze till ready to bake for 30 minutes at 350 degrees on a baking sheet. Drain in colander and let cool.202 Spanakopita Ingredients: 2 Tbsp(s) olive oil 1 medium onion. Taste. Lay one sheet of filo on the counter and brush it lightly. Stir in the egg. . at room temperature lemon juice 16 sheets filo dough. peeled and minced 12 ounce(s) fresh spinach. and cook until the spinach is completely wilted. Dice into small pieces and in a bowl mix with feta and parsley until chunky.

Fold in edges as you roll it like a cigar Final Dish: Cut spring rolls into 1 inch sushi like pieces. rice noodles together.203 Caesar Salad Spring Rolls Ingredients: 2 Tbsp(s) Clarified Butter 2 Slices of Whole Wheat Bread (Decrusted. To make Dressing: In bottom of small saucer place anchovy paste. Saute bread cubes in butter until brown about 2-3 minutes. pack lettuce. Lay out on wet cotton towel. . sprouts and mint leaves. mayonnaise and Parmesan cheese. Add crouton on top. cut into ½ inch cubes) ¼ cup(s) Mayonnaise 1 Tbsp(s) Anchovy’s paste 3 Tbsp(s) Fresh Graded Parmesan Cheese 1 Head of Romaine Lettuce (4 inch wide cut then Julianne) 1 Portion of cooked rice noodles ¼ cup(s) Mint leaves 1 cup(s) Bean sprouts Spring Roll Wrapper Directions: To make croutons: Melt clarified butter in small sauce pan. decorate with parsley or micro herbs. To make Spring roll: In hot water soak wrapper for 30-45 seconds until soft. Mix well. Roll wrapper around ingredients and pull tight. mint leaves. Set cut side down on chilled plate and place dap of dressing on top. Tightly.

. Invert tomatoes onto damp paper towels and cover with plastic wrap.204 Stuffed Cherry Tomatoes Ingredients: 24 cherry tomatoes Goat Cheese Filling 1/4 pound(s) fresh goat cheese 1/4 cup(s) minced fresh basil leaves 1/2 tsp(s) salt or to taste 1/2 tsp(s) freshly ground pepper Guacamole Filling: 1 clove of garlic. minced 1/2 tsp(s) salt or to taste 1 large ripe avocado Fresh-squeezed lime juice Crab Filling: 1/2 pound(s) cooked crabmeat. Turn cherry tomatoes upside down to stuff with 1 tsp(s) of your favorite stuffing. chopped (or 1/4 tsp(s) dried) 1/2 to 1 Tbsp(s) Fat-free mayonnaise Directions: Cut a small portion off the bottoms of each tomato so they will sit on a tray without rolling. finely chopped 1/4 cup(s) diced celery. Refrigerate until ready to fill. very finely chopped 1/4 tsp(s) Worcestershire sauce 1/2 tsp(s) fresh tarragon. slice off the tops of each tomatoes and scoop out centers with the small end of a melon scoop.

. Finely chop tomatoes and mix with basil and olive oil. Cool. Refrigerate. Place a spoonful of tomato topping on each bread or cracker.205 Tomato and Basil Bruschetta Ingredients: 1 each French bread stick ½ tsp(s) Garlic Salt 4 tsp(s) Olive oil 4 each Roma Tomatoes 4 Tbsp(s) Sprig of fresh chopped basil or in herb form. Bake in oven until crisp at 350F for about 8-10 minutes. 4 Tbsp(s) Olive oil Directions: Slice French bread stick into ½ inch wide wheels. Brush with mixture on olive oil and garlic salt.

206 Polenta Triangles Ingredients: Polenta 1 1/4 cup(s) whipping cream 1 1/4 cup(s) water 3/4 tsp(s) salt 3/4 cup(s) yellow cornmeal 3/4 tsp(s) hot pepper sauce 4 Tbsp(s) olive oil Chopped parsley Tapenade 2 15. drained 2 poblano chilies. chopped 9 sun-dried tomatoes packed in oil. 1/4 cup(s) chopped fresh parsley 2 Tbsp(s) tomato paste 1 tsp(s) balsamic vinegar 1 tsp(s) chopped fresh thyme 1 small garlic clove. chopped 1 red bell pepper. Arrange on platter. Season with pepper. Cut polenta into 12 squares. Divide tapenade among triangles. Bring to boil. Mix in hot sauce. Transfer polenta to paper towels.to 16-ounce cans black beans. Gradually whisk in cornmeal. forming 24 triangles. water and salt in heavy medium saucepan. seeded. about 2 minutes per side for each batch. minced Sour cream Directions: Combine whipping cream. about 1 hour. Serve at room temperature. Heat 2 tablespoons oil in heavy large nonstick skillet over high heat. rinsed. adding remaining 2 tablespoons oil as necessary. add polenta triangles and sauté until golden. about 10 minutes. Pour into 8-inch square glass baking dish. . Reduce heat to medium-low and stir until polenta is thick. Chill until cold. Garnish with parsley. Cut each square in half diagonally. Working in batches. drain.

cumin and salt. Mix gently. olive oil. . Serves 20. covered in frig. Stir in the Cilantro. vinegar.207 Avocado. dices 4 cherry tomatoes ½ cup Onion. red diced 1 cup Cilantro Leaves 4 ounce(s) Feta Cheese 1/4 cup(s) olive oil 1 Tbsp(s) Pompeian Red Wine Vinegar 1 tsp(s) Kosher Salt 1 tsp(s) Cumin seed Directions: Combined the chopped avocado. Serve Flax seed. California (Haas). Add feta cheese. Mix until combined. Tomato & Feta Cheese on Flax Seed chips Ingredients: 2 each Avocados. chopped tomatoes and onion in a bowl. Chill.

Toast just enough to brown bread and serve. Roll and stick with tooth pick. Dip in roasted nuts. Butter and Jelly Sandwich Ingredients: 6 Slice of Whole Grain or Enriched Bread 1 cup(s) of seedless grapes ½ cup(s) of Raspberries ¼ cup(s) Ground Peanuts ¼ cup(s) of Peanut butter Directions: Cut crust from bread and then cut in half. At one end’s bottom.208 Peanut. Rest the grape just on top of peanut butter and cut a raspberry in ½ and enclose around grape. smear a ½ tsp(s) of peanut butter onto the bread. .

chili sauce. mix teriyaki sauce. In small baking pan. These make great as appetizers. Place on baking rack on top of bake sheet or directly on bake on sheet for 20-25 minutes at 375F or until golden brown. sesame seeds and Parmesan cheese. Serve with your favorite sweet and sour sauce or barbecue sauce. Serves 4. yogurt and curry powder and marinade chicken in mixture overnight. Coat Chicken strips. . mix corn flakes.209 Sesame Chicken Strips Ingredients: 4 Chicken Breasts Sliced into Strips 4 Tbsp(s) Teriyaki Sauce 2 tsp(s) Chili Sauce 2 tsp(s) plain yogurt 1 tsp(s) curry powder 1 cup(s) of crushed corn flakes 3 Tbsp(s) sesame seeds 3 Tbsp(s) Parmesan Cheese. In flat container. grated Directions: Cut chicken into strips about ½ to 1 inch wide.

Spray non-stick spray on surface and grill for about 1-2 minutes on each side to desired doneness. and marinate in refrigerator for at least 1 hour. Serves 4. garlic.210 Thai Grilled Beef Ingredients: 1 lb(s) beef sirloin or flank steak ¼ cup(s) low-sodium soy sauce ¼ cup(s) rice vinegar 1 Tbsp(s) minced garlic 2 Tbsp(s) Chile paste 1 Tbsp(s) brown sugar Directions: Slice the beef as thin as possible against the grain. pour it over the beef. On stovetop grill or outdoor grill heat till hot. chile paste and sugar. Then stir together the soy sauce. Turn over at least once. Skewer and place in shallow baking dish. but makes a great appetizer. vinegar. .

Serve with salsa on the side. if desired. Slice each chicken breast half lengthwise into 3 to 4 long strips. .to 12-inch wooden skewers 1/4 cup plain yogurt 1 Tbsp(s) fresh lemon juice 1/2 tsp(s) minced garlic clove 1/2 teaspoons sugar Pinch tsp(s) salt & ground pepper Pinch tsp(s) turmeric 2 boneless. Grill chicken 3-5 minutes on each side. and diced 1/2 medium red onion. lemon juice.211 Chicken Skewers with Mango Salsa Ingredients: 8 10. pitted. skinless chicken breast halves cooking oil spray Mango Salsa Recipe 1 ripe mango. Add chicken to yogurt mixture and toss to coat. sugar. Lightly coat grill with cooking oil spray. peeled and diced 3 Tbsp fresh cilantro leaves. garlic. Cover with plastic wrap and refrigerate at least 20 minutes or overnight. and pepper. shallow dish. finely chopped 1 small cucumber. chopped 3 Tbsp fresh lime juice Salt and pepper to taste Directions: Soak skewers in warm water at least 20 minutes while chicken is marinating. mix together the yogurt. peeled. In a large. salt. turmeric.

212 Shrimp Spring Rolls Ingredients: 2 ounce(s) rice vermicelli 8 rice wrappers (8. Let Rice noodles sit in boiling water for 10 minutes or more.5 inch diameter) 8 large cooked shrimp .5 inches 1 cup(s) bean sprouts Fish Sauce (mix all together) 4 teaspoons fish sauce 1/4 cup water 2 tablespoons fresh lime juice 1 clove garlic. drain. Dip one wrapper into the hot water for 10 second to soften. Repeat with remaining ingredients. beginning at the end with the lettuce.peeled. julianned 3. . Fold uncovered sides inward. In a row across the center. remaining ingredients. Fill cake pan with warm water. Lay wrapper flat on wet cotton towel.5 inches 1 English cucumber. a handful of vermicelli. place 2 shrimp halves. peeled julianned 3. julianned 3. then tightly roll the wrapper. deveined and cut in half 1 1/3 Tbsp(s) chopped fresh Thai basil 3 Tbsp(s) chopped fresh mint leaves 3 Tbsp(s) chopped fresh cilantro 2 leaves lettuce. minced 2 tablespoons white sugar 1/2 tsp(s) garlic chili sauce Directions: Prep all vegetables. leaving about 2 inches uncovered on each side.5 inches 4 Green onions.

Swiss. Colby. Muenster and American. unless serving with a dark chocolate dip. Serve with a Fat Free Ranch or Cucumber Dressing. Mozzarella. that your dips are fat-free. . Serve fruits by themselves. Fruit & Cheese Plates This is an opportunity to offer your guests the healthiest choices and they may not every notice. Brie.213 Vegetable. including Cheddar. A number of common cheeses are widely available in reduced-fat form. Monterey Jack. Make sure you get a variety of all colors of fruits and vegetables in your plating for maximum effect. they will just notice the beauty of the arrangements.

Fruits are important sources of many nutrients. sodium. and calories. Diets rich in foods containing fiber. organically if possible? Fruit consists of water just like the human body does. Fruits are easy on the digestive system Fruits also provide nutrients vital for health and maintenance of your body. stomach. such as mouth. the more your appetite for them increases and you might end up feeding your body with nothing but the right nutrition. Eating foods such as fruits that are low in calories per cup instead of some other highercalorie food may be useful in helping to lower calorie intake. If you want to succeed in living a truly healthy life the best thing to do is to consume as much of the 'right nutrition' as possible each day. The more raw fruits and (cooked) vegetables you eat. may reduce the risk of coronary heart disease. and colon-rectum cancer. such as fruits and vegetables. including potassium. Eating fruits and vegetables rich in potassium as part of an overall healthy diet may reduce the risk of developing kidney stones and may help to decrease bone loss. While many people know that fruit is good for them.214 Fruits You’re probably sick of hearing that you need to eat more fruits and vegetables. . Health Benefits of Fruit Eating a diet rich in fruits and vegetables as part of an overall healthy diet may reduce risk for stroke and perhaps other cardiovascular diseases. they may not realize just how good and far-reaching the health benefits of fruit can truly be. Why should we have five to nine fresh pieces of fruit each day. Eating a diet rich in fruits and vegetables as part of an overall healthy diet may reduce risk for type 2 diabetes. vitamin C. dietary fiber. Most research of scientists agree that: Raw fruits and (cooked) vegetables are the only right nutrition for human beings. Eating a diet rich in fruits and vegetables as part of an overall healthy diet may protect against certain cancers. and folate (folic acid). Fruit is 100% cholesterol free Fruit stimulates the memory Fruit give you quick energy Most fruits are naturally low in fat.

.215 Strawberry Oatmeal Ingredients: 2 cup(s) Quick-cooking oats 1 pt(s) Strawberries. In a medium saucepan. bring water and milk to a boil adding a pinch of salt. Immediately. Set aside.¾ cup(s) Skim Milk 1.¾ cup(s) Water 4 Tbsp(s) Fat Free Sour cream 2 Tbsp(s) Brown sugar ¼ tsp(s) Salt Directions: Prepare 1 pint of strawberries by slicing them thinly and then in squares. This recipe makes four bowls so spoon one Tbsp(s) of sour cream on each bowl followed by 1/4 of the strawberries. In a medium bowl. combine strawberries and 3 Tbsp(s) brown sugar and gently stir until all strawberries are sugar coated. Remove stems (thaw if frozen) 1. leaving room for the topping. over medium heat. Stirring occasionally. add the oats and reduce heat to medium. allow to cool 5 to 6 minutes to desired texture. Fill serving bowls with oatmeal.

blue berries. Chill until ready to serve.216 Berry Skewers Ingredients: 1 pt(s) each raspberries. green &red grapes. Directions: Take your favorite seasonal berries and arrange on skewers. Cover the center with ready whip. . black berries. strawberries. Dust with sugar it seasonal fruit are not sweet enough.

When the cheese inside the quesadilla has melted.the Spanish word for 'cheese’. sliced thin ¼ cup(s) Salsa Directions: Heat a large skillet on medium high heat.  Queso. Spread salsa on top and layer with apple slices. remove. thin unleavened bread made from ground maize. .. Add chicken pieces on top of the cheese..a round... Place other browned side on top. at least ½ inch from the edge of the tortilla. Dry heat tortilla until brown on one side.217 Apple Chicken Quesadilla Ingredients: 4 Flour tortillas (approximately 8-inches wide) 2 Slices of lean chicken lunch meat 2-3 Slices of fat Free American cheese 1 Apple. Brown each side in skillet. Repeat with another tortilla these sides will be the center. Tortilla. remove the quesadilla to a cutting board. Use a pizza cutter to make 3 equal cuts like a pizza. Place cheese slices on the browned half of the tortilla.

sliced 1 Medium apple.218 Kids' Favorite Fruit Salad Ingredients: 1 can(s) (17-oz. or cover and refrigerate until serving time. Serve in bowls and garnish with additional maraschino cherries. mix lightly. . Serve immediately. coarsely chopped 1 ½ cup(s) Frozen Lite whipped topping Directions: In large bowl. Gently fold in whipped topping. try rubbing the affected area with the inside of a banana skin. combine all ingredients except whipped topping.) Del Monte Healthy Kids Fruit cocktail. Many people find it amazingly successful at reducing swelling and irritation.  Bananas about Mosquito bites: Before reaching for the insect bite cream. drained 1 ½ cup(s) Miniature marshmallows ¼ cup(s) Drained maraschino cherries. halved 2 Medium bananas.

. peeled and cubed 1 cup(s) Green grapes 1 cup(s) Halved fresh strawberries 1 Kiwi fruit. peeled. Hawaiian Fruit Salad Recipe Ingredients: 3-1/2 cup(s) Cubed fresh pineapple 3 cup(s) Honeydew balls 1-1/2 cup(s) Cantaloupe balls 1 Medium mango. In a food processor. brown sugar and lemon juice. combine the first seven ingredients.219 Mango Salsa Ingredients: 1 Mango. Mango Salsa good with chips or over fish or pork. combine the bananas. sour cream. diced fine 1 tsp(s) Garlic. minced ¼ cup(s) Cilantro 1 Green chili. Serve with fruit. diced medium 3 Roma tomatoes. Cover and process until smooth. diced small 3 Tbsp(s) Olive oil ½ Juice of lemon Dash of salt and cayenne pepper. Directions: Mix all well and refrigerate so it can be served cold. quartered and sliced Banana Dressing 2 Small bananas cut into 1-inch pieces 1 cup(s) (8 ounces) Fat free sour cream 1/4 cup(s) Packed brown sugar 1-1/2 tsp(s) Lemon juice Directions: In a large bowl. diced medium ¼ cup(s) Red onion.

Serves 4. Arrange desired fruit on top of filling. Serve with the dip. stirring occasionally. Strawberries. kiwi. bananas. Fruit Pizza Ingredients: 1 package of Refridgerated sugar cookie dough 4 ounce(s) Package fat free cream cheese 4 ounces(s) Fat Free Vanilla yogurt 3 Stevia packages 2 tsp(s) vanilla extract 2-3 cup(s) of fruits: Blue berries. peaches. bring the pineapple and apple juice to a boil. Spread on cooled crust. stevia and vanilla until light.220 Grape Kebabs Ingredients: 1 cup(s) Purple seedless grapes 1 cup(s) Chopped pineapple 1/4 cup(s) Apple juice 2 Kiwi fruits. Transfer the pineapple mixture to a blender or food processor. cut into ½-inch thick slices 1 Tbsp(s) Orange juice 1/3 cup(s) Small strawberries 1/3 cup(s) Melon balls 1/3 cup(s) Blackberries Directions: For the dip. thread the grapes. yogurt. blackberries. Drizzle with the orange juice. etc Directions: Roll out cookie dough in pizza like round shape. In a large bowl. For the kebabs. Add the yogurt and blend or process until smooth. beat cream cheese. cover and chill in the refrigerator before serving. in a small saucepan. strawberries. Let stand about 25 minutes or until cool. Place the bananas in a small bowl. raspberries. Cool. Reduce the heat. apples. . grapes. melon balls and blackberries onto 4inch bamboo skewers. If desired. cover and simmer for 10 minutes. peeled and cut into ½-inch thick slices 1/4 cup(s) Non fat plain yogurt 2 Small bananas. and chill. then gently toss until coated. Bake to directions on package. kiwi. Cut the kiwi slices into quarters. bananas.

In a large bowl. for 20 minutes. arrange fruit on top. Add flour. pitted dark sweet cherries. stir gently until combined. in a small bowl. Spoon into a 9-inch pie plate. Strawberry-Rhubarb Crisp Ingredients: 1/3 cup(s) Strawberry preserves 1/8 tsp(s) Ground cinnamon or nutmeg 2 cup(s) Sliced fresh strawberries 2 cups Sliced fresh rhubarb 3 Tbsp(s) All-purpose flour 1/2 cup(s) Quick-cooking rolled oats 2 Tbsp(s) Cornmeal 2 Tbsp(s) Honey 1 tsp(s) Vanilla Directions: Preheat oven to 375°F. and/or sliced mango) 4 Frozen tart crusts Directions: In a small bowl. Cool about 20 minutes before serving. stir gently to coat. about 20 minutes or until topping is golden brown and fruit is tender and bubbly. Meanwhile. spread over cooled crust. . Sprinkle over strawberry mixture. To serve. Stir in honey and vanilla until combined. Cover and chill for up to 2 hours. Serve warm. Bake. stir together rolled oats and cornmeal. stir together sour cream and yogurt. Add strawberries and rhubarb. Bake. shredded 2 1/2 cup(s) Assorted fresh fruit (such as sliced peaches. sliced bananas. sliced strawberries. blueberries.221 Fresh Fruit Tart Ingredients: 4 ounce(s) Fat-free sour cream 4 ounce(s) Fat-free fruit flavored yogurt 1/3 cup(s) Coconut. Sprinkle with remaining coconut. sprinkle with half of the coconut. stir together preserves and cinnamon. raspberries. uncovered. uncovered.

using a large. Dry 6-15 hours at 135° until crisp. pare off the skin. Stand the peeled pineapple upright and cut it in half lengthwise. Set aside. combine the olive oil. Cut off any remaining small brown "eyes" on the fruit. cinnamon. Cherry Pineapples Dried Fruit Drain canned sliced pineapples and maraschino cherries on paper towels. slice away the core. vertical strips. Rind easily separates from orange meat for snacking or powder rind or meat for natural sugar or spice flavoring. cutting downward just below the surface in long. Place pineapples on trays with cherry in center of each. Cut off the crown of leaves and the base of the pineapple. Dry 8-10 hours at 135° Orange Crisps Dried Fruit Slice unpeeled oranges into 1/8 to 1/4 inch slices.222 Grilled Pineapple Ingredients: For the marinade 1 Tbsp(s) Olive oil 1/4 tsp(s) Ground cloves 1 tsp(s) Ground cinnamon 2 Tbsp(s) Dark honey 1 Tbsp(s) Fresh lime juice 1 Firm yet ripe pineapple 1 Tbsp(s) Dark rum (optional) 1 Tbsp(s) Grated lime zest Directions: Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill). cloves. in a large bowl. Place each pineapple half cut-side down and cut it lengthwise into four long wedges. Stand the pineapple upright and. . sharp knife. To make the marinade. honey and lime juice and whisk to blend.

but here are some of the best: The 10 healthiest fruits are: 1) Apples 2) Bananas 3) Blueberries: 4) Apricots 5) Blackberries 6) Cherries 7) Pomegranates 8) Oranges 9) Purple (not green) grapes 10) Mangoes . What are the best fruits to put in a smoothie if you want to get the most antioxidants in one serving? All fresh fruits are good options.223 Smoothie Recipes Kids Favorites Milk Smoothies Milk & Yogurt Smoothies Milk & Juice Smoothies Milk & Sorbet or Ice Cream Smoothies Soy Smoothie Yogurt Smoothies Yogurt & Juice Smoothies Ice Cream Smoothies Fruit Only Smoothies Juice & Ice Smoothies Juice & Sherbet Smoothies Veggie Only Smoothies (Jucier) Alternative Drink Smoothies Ice or Water Smoothies Ice Cream & Sherbets Making a smoothie every morning as part of a daily routine is perhaps the best expenditure of your time and money you can make. This is also a great afternoon snack.

224 Berry Freeze Ingredients: 2 cup(s) ice 1 ½ cup(s) strawberries or raspberries 1 cup(s) rice or soy milk 2 packets of Stevia 1 scoop of Detox shake mix Directions: Blend Very Berry Smoothie Ingredients: 1 pint of vanilla frozen yogurt 2 cup(s) sliced strawberries. raspberries. sugar. and mint leaves. Garnish with a slice of lemon or lime. soda water. . Pour into large punch bowl with ice. Before serving. add ginger ale. Cherry Lemonade Ingredients: 1 can of frozen lemonade (sweet) 4 cups of water 4 cup of diet lemon lime soda ¼ cup maraschino cherry juice 12 cutup maraschino cherries Directions: In a pitcher mix frozen lemonade. and/or blackberries 3/4 cup(s) of soy milk or rice milk Dextox shake powder Directions: Destem all fruit and place in blender. and quartered strawberries. Add yogurt and milk and blend for 30-40 seconds. Fill to the top with Sprite. over ice. In a sundae glass. fill half of glass with lemonade-cherry juice mixture. Fruit Punch Ingredients: 3 quarts unsweetened pineapple juice Juice of 8 lemons & Juice of 8 oranges Juice of 3 lines 1 cup sugar 1 cup mint leaves 4 quarts of ginger ale 4 quarts of plain soda water 1 pint of strawberries Directions: Combine juices. half jar cherry juice and water. Stir well and garnish with a maraschino cherry. Float thin slices of lemon and lime on the top. blueberries.

blend the milk. like calcium and vitamin D from milk. this combination of fruit and milk makes for a nutrient powerhouse of a smoothie! It's packed with essential nutrients. flax seed. Strawberry Banana Smoothie Ingredients: 1 cup(s) Fat free milk 1/2 cup(s) Ice 2 Bananas 1 1/2 cup(s) Strawberries 1 1/2 tsp(s) Honey Directions: Besides tasting great. peeled and chopped 2 Tbsp(s) Powdered protein supplement 1 1/2 Tbsp(s) Flax seed 1 tsp(s) Honey 1/2 cup(s) Frozen strawberries Directions: In a blender.225 Milk Based Smoothies Cherries Bomb Ingredients: 1 ½ cup(s) Cold skim Milk ½ can(s) Pitted cherries ¾ cup(s) Nuts ½ tsp(s) Honey Directions: Blend until smooth. banana. . Milk & Yogurt Smoothies Strawberry Delight Ingredients: 1/2 cup(s) Nonfat milk 1/2 cup(s) Fat-free plain yogurt 1/2 Frozen banana. and the fruit also provides fiber. yogurt. honey. and strawberries until smooth. protein supplement.

halved and stoned 5 ounce(s) Raspberries 3 ounce(s) Natural yogurt 4 fl ounce(s) Non-dairy milk Ice cubes Extra raspberries to garnish Directions: Place all of the ingredients in the blender and blend until smooth. Honey & Cinnamon Banana Ingredients: 2 cup(s) Skim milk 2 Bananas’ roughly chopped ½ Natural yogurt 1 Tbsp(s) Honey ½ Tbsp(s) Cinnamon Ice cubes Directions: Place all ingredients in the blender. Pour smoothie into tall glasses and serve. Process until smooth. agave syrup and ice cubes. yogurt. cut into coarse chunks. lime juice and zest. Blend until smooth. Pour into a glass over ice and garnish. mint. serve in 2 tall glasses. . milk. Peach Smoothie Ingredients: 1 Peach.226 Avocado-Mango Smoothie Ingredients: 1 Medium ripe avocado 1 cup(s) Frozen mango chunks 2 cup(s) Fat free or low fat milk 1 (8 ounce) container vanilla bean low fat yogurt 1 tsp(s) Chopped fresh mint leaves 2 tsp(s) Lime juice 1 tsp(s) Lime zest 1 Tbsp(s) Agave syrup 1 cup(s) Ice cubes Directions: Remove flesh from avocado. place into blender along with mango.

Strawberry Smoothie Recipe Ingredients: 4 Strawberries 1 cup(s) Soy milk 6 Ice cubes 1/2 cup(s) Low fat yogurt Directions: Blend all ingredients together until texture is creamy and smooth. Now you have a low carb smoothie.227 Pineapple Yogurt Smoothie Ingredients: ½ cup(s) Fat-free yogurt ½ cup(s) Pineapple Dash of gingers 6 Ice cubes Directions: Pineapple. . Organic Fruit Smoothie Ingredients: 1 Organic avocado 1 Organic mango 1 Organic banana ½ cup(s) Organic milk ½ carton Organic yogurt Directions: Place all the ingredients into a blender and blend on high until you reach your desired consistency. Pour and serve. yogurt and a dash of ginger blended together with ice make a truly refreshing drink.

. garnish with an orange slice and serve. Remove plastic bag (of peaches) from freezer. Pour into glasses. fresh 3 ounce(s) Milk. non-fat 2 ounces frozen apple juice concentrate Directions: Peel the peach and cut into thin slices. Blend until smooth. Milk & Sobert or Ice Cream Smoothies Orange Cloud Ingredients: 1/2 cup(s) Milk 4 Scoops vanilla ice cream 3 Tbsp(s) Frozen orange juice concentrate. Pour into a cup(s) And serve. or until you reach your desired consistency. Watermelon Smoothie Ingredients: 6-8 Watermelon cubes. Add 3 ounces non-fat milk. deseeded if desired ½ cup(s) Ice 1 cup(s) Low fat milk 1 Scoop lemon sorbet Directions: Place all of the ingredients into a blender and blend for 45 seconds. Make sure lid is secured tightly. Add 2 ounces frozen apple juice concentrate. Blend on high until smooth. thawed Directions: In a blender combine milk. Take out 1/4 of the peaches and break into pieces. Place the thinly cut peach slices into a plastic bag and place the bag in the freezer for 1-2 hours. Place the peaches (1/4 of them) into Vita-Mix blender.228 Milk & Juice Smoothies Apple Peach Fantastic Ingredients: 1 Peach. ice cream and orange juice concentrate.

Serves 2 Mint Chocolate Smoothie Ingredients: 7 or 8 Ice cubes 1 1/2 cup(s) Vanilla soymilk 1/4 cup(s) Ghirardelli ground sweet chocolate 1 Banana Fresh mint. as much as you like Directions: Tear the fresh mint leaves into smaller pieces. Blend until smooth. or until the smoothie reaches your desired consistency. . oats.229 Soy Based Smoothies Soy Smoothie Ingredients: 1 cup(s) Soy milk 1/2 cup(s) Rolled oats 1 Banana. banana and strawberries. combine soy milk. Place all of the ingredients into a blender and blend until the ice is completely crushed. Pour into glasses and serve. Add vanilla and sugar if desired. broken into chunks 14 Frozen strawberries 1/2 tsp(s) Vvanilla extract 1 1/2 tsp(s) White sugar Directions: In a blender. Blueberry Blast Ingredients: 1 cup(s) Fresh blueberries 2 Tbsp(s) Blueberry jelly or jam 7 or 8 Ice cubes 1 1/2 cup(s) Soymilk 1 Banana Directions: Place all of the ingredients into the blender and blend on high for about 30 seconds. or until it reaches your preferred consistency.

Banana/berry Smoothie Recipe Ingredients: 1 Banana cut into chucks 1/2 cup(s) Strawberries 1 Banana cut into chucks 1/2 cup(s) Soy milk 1/2 cup(s) Ice cubes Directions: Blend the banana. Serves 2. indigestion. or another sweetener Yogurt Based Smoothies Banana Yogurt Smoothie Ingredients: 1cup(s) Plain non-fat yogurt 1/2 Banana 1 pkg. more strawberries. soy milk and ice cubes together until a smooth texture is formed. Also good warmed to calm stomach and ease acidity. add honey. .230 Cinnamon Strawberry Smoothie Ingredients: 1 cup(s) Vanilla soy milk 1 Banana 1/2 cup(s) Fresh strawberries cut into small pieces 1 Tbsp(s) Maple syrup 1/4 tsp(s) Cinnamon Place all of the ingredients into a blender and blend on medium for 40-50 seconds. NutraSweet Directions: Blend until smooth and drink. If the smoothie is not sweet enough. If too thick place in microwave or leave room temperature. strawberries.

and blend until smooth. peeled and sliced ¼ Medium sized pineapple. flesh scooped out and cut away from the stone 4 ounce(s) Natural yogurt Pinch of cinnamon Sliced mango and cinnamon stick to garnish Directions: Place all of the ingredients in blender. core and eyes removed and the flesh cut into chunks 7oz Natural yogurt 1 Pineapple wedge to garnish Directions: Place the ice cubes in the blender and whiz. peeled. Put into a glass and garnish with sliced mango and cinnamon stick. Add the rest of the ingredients and blend until smooth. chilled 1 Mango. Pour into a glass and garnish with pineapple wedge. Fruit Basket Smoothie Ingredients: 1 cup(s) Organic strawberries 1 Bananas 1 cup(s) Organic raspberries 1 cup(s) Organic yogurt .231 Yogurt & Egg Ingredients: 1 cup(s) Yogurt 2 Eggs 3 Tbsp(s) Honey 1 cup(s) Frozen berries Directions: Mix until smooth Mango Madness Ingredients: 3 ½ fl ounce(s) Still mineral water. Hawaiian Plantation Ingredients: 4 Ice cubes ¼ inch piece Ginger.

and ice cubes into a blender. cherries. blueberries. Berry Patch Smoothie Ingredients: 3 Tbsp(s) Strawberry ice cream topping . Breakfast Smoothie Ingredients: 8 fl ounce(s) Chilled orange juice 2 Scoops vanilla or orange frozen yogurt or ice cream 1 Egg 2 tsp(s) Wheat germ 1 Tbsp(s) Honey (optional) Orange slice. Pour in the orange juice. vanilla yogurt. and honey. Yogurt & Juice Smoothies Juice it Up Berry Smoothie Ingredients: 1 Banana 1 cup(s) Frozen strawberries 1 cup(s) Frozen blueberries 1 cup(s) Frozen cherries 4 Ice cubes 1/2 cup(s) Orange juice 3/4 cup(s) Vanilla yogurt 1/2 tsp(s) Honey (optional) Directions: Place the banana. Puree until smooth. Blend on high for about 30 seconds. or until you reach your desired consistency. strawberries. Pour into a chilled glass decorated with an orange slice and serve with whole wheat raisin muffins. to decorate Directions: Combine all the ingredients in a blender and process until smooth.232 Directions: Cut up the fruit and mix all of the ingredients into a blender.

233 2 Scoops strawberry frozen yogurt 2 ounce(s) Blackberries 2 ounce(s) Blueberries 4 ounce(s) Apple juice or summer fruit juice Directions: Place the juice and yogurt into the blender. Once the fruit is well blended add the ice cubes and continue blending till a slushy. Banana-Orange Smoothie Recipe Ingredients: 1 Banana 1 Orange sliced and unseeded 1/2 cup(s) Low fat yogurt 1 cup(s) Orange juice 6 Ice cubes Directions: Blend the orange juice with the fruits and yogurt. add berries and blend until smooth. Pour into a glass over ice and garnish. Ice Cream Based Smoothies Fruit of Choice Smoothie Ingredients: 1 cup(s) Frozen fruit ¾ cup(s) Ice cream 2 Tbsp(s) Honey or ripe banana Directions: Mix until Smooth Juice Based Smoothies Juicer Smoothie Ingredients: 1 cup(s) Cranberry juice .

orange. or more cranberry juice if it's too thick. and protein powder in the bowl of a blender. Pour into two glasses and use a straw! Kiwi-Strawberry Juicer Ingredients: 4 ounce(s) Pure apple juice 1 Banana 1 Tbsp(s) Stevia Ice cubes 4 Strawberries 1 Kiwi fruit Directions: Place ice cubes into the blender and whiz.234 1 Large banana 1 Medium orange. Adjust the consistency by adding more sherbet if it's too thin. Berry Smoothie Ingredients: 3 ounce(s) Strawberries. hulled 1/4 cup(s) Raspberry sherbet 1 cup(s) Ice cubes Directions: Place cranberry juice. Orange Smoothie Ingredients: 2 Oranges. ice. Pour into chilled serving glass. banana. Add all other ingredients and blend until smooth. peeled and cut into chunks Juice of large lemon . Pour into a glass over ice and garnish with raspberries and blackberries. hulled and chopped 3 ounce(s) Raspberries 3 ounce(s) Blackberries 5 fl ounce(s) Apple juice Crushed ice to serve Extra raspberries and blackberries to garnish Directions: Place all of the fruits and juice in the blender and blend until smooth. peeled and segmented 1/2 cup(s) Strawberries. strawberries. sherbet. about one minute. Blend on high speed until smooth.

hulled 1 tsp(s) Vanilla extract Ice cubes to serve 4 ounce(s) Apple juice Strawberry slices to garnish Directions: Place the banana. peeled. Pour into a glass over ice and garnish. Pour into a glass over ice and garnish with papaya chunks and an orange slice. deseeded and cut into chunks 1 Passion fruit. Pour into a glass over crushed ice. strawberries and vanilla extract in the blender and blend until smooth. Tropical Smoothie Ingredients: 1 Papaya. Strawberry Banana Smoothie Ingredients: 1 Banana peeled 8 ounce(s) Strawberries. cut in half and the pulp scooped out 4 ounce(s) Fresh orange juice Ice cubes to serve Extra papaya chunks 1 Orange slice to garnish Directions: Place the fruits and juice in the blender and blend until smooth. . then add the raspberries and oranges and blend until smooth.235 6 ounce(s) frozen raspberries 7 fl ounce(s) Orange juice Crushed ice to serve Directions: Put the orange juice and lemon juice in blender first.

Pour into glasses and serve. cut in half 1/2 cup(s) Fresh kale 1/2 cup(s) Orange juice ½ cup(s) Water 1 cup(s) Frozen mangos Add your liquids first. . ice cubes and ice cream in a blender and process until it becomes a cream froth.236 Vegan Green Smoothie Ingredients: 1 Bananas. then the fruits and kale. Apple Smoothie Ingredients: 2 cup(s) Apple sauce 1 cup(s) Apple cider 1 c cup(s) Orange juice 2 Tbsp(s) Maple syrup 1/2 tsp(s) Nutmeg 1/2 tsp(s) Cinnamon Directions: Combine all ingredients in a blender and blend until smooth. Juice & Sherbet or Ice Cream Smoothies Strawberry & Cream Ingredients: 6 Halved strawberries 1 ½ . strawberry syrup. orange slices and mint leaves to decorate Place the strawberries. Pour into a chilled glass and top up with soda water.2 Tbsp(s) Strawberry syrup ½ tsp(s) Lime juice 3 – 4 Ice cubes 1 Scoop vanilla ice cream Soda water Directions: Strawberry slices. lime juice. Stir and serve decorated with fruit slices and mint leaves. Blend for about 30 seconds on high.

trimmed 1 Apple. Pour into a glass over crushed ice.237 Veggie Only for Extractors/Juicers Vegetable Juice Ingredients: 2 Medium tomatoes 6 Cubes of crushed ice. 7 ounce(s) Honeydew melon 1 Carrot or 1 fl ounce(s) Carrot juice if you don't have a juice extractor. Add freshly ground black pepper and Tabasco sauce to taste. Add crushed ice. tomato and honeydew. Garnish with celery stick. . trimmed 2 Celery sticks. celery and apple together with a juice extractor. Garnish with red chili peppers. quartered and cored Crushed ice to serve Directions: Juice the carrots. Blend until smooth. Add Tabasco sauce to taste. 4 Trimmed celery sticks Directions: Use a juicer to push trough the parsley leaves which infuse a delightful flavor to the drink. Tabasco sauce Directions: Use an extractor to juice the carrot. Wacky Carrot Juice Ingredients: 6 ounce(s) Carrots. Chill the drink then garnish with a stick of celery or cherry tomato. Vine ripened tomatoes add more flavor. Tomato and Celery Juice Ingredients: 1 cup(s) Fresh parsley 6 Tomatoes. Then juice the tomatoes and celery.

A great non dairy alternative that is great with powder supplements as well. cored and cut into chunks 1 Banana. Pour into a glass and serve chilled.Berry Green Tea Non Dairy Smoothie Recipe Ingredients: 1/2 cup(s) Brewed green tsp(s) (chilled) 1 Banana 1 Large peach. Alternative Drink Smoothies Coconut Smoothie Ingredients: ½ Medium sized pineapple. Add apple juice and blend. sliced and pitted 1 Tbsp(s) Honey 1/2 cup(s) Ice cubes Directions: Blend the chilled green tsp(s) with the banana. peeled quartered and cored 5 fl ounce(s) Light coconut milk Fresh mint leaves to garnish Ice cubes Directions: Place the ice cubes. garnished with mint leaves. ice cubes. . 6 Cubes of ice Directions: Juice ingredients with a juice extractor. and peaches. into the blender and whiz. Fruit smoothie recipe . Serve with crushed ice. peeled and chopped 1 Apple. Add the honey before the texture is completely smooth. Add the rest of the ingredients and blend until smooth.238 Ginger Mania Ingredients: 3 Carrots ½ Fennel bulb 1 Large celery stick Ginger root ½ cup(s) Apple juice.

Blend the two mixtures together. . Ice or Water Based Smoothies Pine-Apple Cubed Ingredients: 1 cup(s) Fresh or canned pineapple 2 Apples. then juice the watercress a little at a time. Pour into 2 big glasses. garlic and celery together. Quartered Ice cubes equal to amount of fruit Directions: Blend until smooth and drink. rinsed and chopped 1 Small garlic clove.239 Alternative Drink Smoothie Ingredients: 1 can(s) Red Bull™) 2 cup(s) Frozen strawberries Directions: In the container of a blender. combine the energy drink and frozen strawberries. Grass Smoothie Ingredients: ¾ ounce(s) Wwheatgrass. Add some water if blending is difficult. trimmed 3 ounce(s) Watercress Ice cubes to serve Extra blades of wheatgrass to garnish Directions: Juice the wheatgrass. about 1 minute. peeled 2 Celery sticks. Pour into a glass over ice and garnish with wheatgrass. Blend until smooth and creamy.

Garnish with strawberry. .240 Healthy Smoothie Ingredients: 8 Ice cubes 4 Kiwi fruit. mango and banana in the blender and blend until smooth. peeled. Pour into a glass. peeled and cut into chunks Ice cubes to serve Directions: Place the grapefruit. Breakfast fruit Smoothie Ingredients: 1 Pink grapefruit peeled. Blend until smooth. the flesh scooped out and cut away from the stone 1 Banana. Ice Cream or Sherbet Banana-Strawberry Sherbet Ingredients: 1 Banana. sliced and frozen ½ cup(s) Skim milk Directions: Break up banana and add it and the rest of the ingredients in a blender. then wheatgrass and blend until smooth. Pour into a glass over ice. wrapped in plastic wrap and frozen for 1 hour. peeled and chopped 1/2 ounce(s) Wheatgrass 2 tsp(s) Flax seed oil Directions: Place the ice cubes in the blender and whiz. ¼ cup(s) Strawberries. Add the kiwi fruit. deseeded and cut into chunks 1 Mango.

Top with maraschino cherry.241 Black Cherry Ice Cream 1 Bag(s) of Frozen Black Cherries ½ cup(s) of Fat Free heavy cream (made with skim) 4 Tbsp(s) Maple syrup ½ cup(s) crushed ice or cubes Directions: Place ingredients in blender and blend until smooth. .

supports vision and lowers LDL cholesterol levels Purple/ Blue Anthocyanins. All recipes represent a single serving. Lutein. Vitamin C. White Tea. Eggplant. boosts immune system activity and supports healthy collagen and joint tissue. Lutein. lowers blood pressure. limits the activity of cancer cells –depriving them of fuel. quercetin May protect brain cells against Alzheimer’s and other oxidative-related diseases. Oat Grass. Barley Grass. Vitamin C. Prunes Green Reduces age-related macular degeneration. normalizes digestion time. Potassium Beta-glucan. builds and maintains bone matrix. Cabbage. ellagic acid. Flavonoids. Collard Greens Blueberries. improves calcium and other mineral absorption. boosts immune-supporting T-cell activity. lowers LDL cholesterol and prevents LDL oxidation. lowers blood pressure. and Hesperidin Beta-carotene. Calcium. analyzed in Nutritionist Pro and contain less than 10% of saturated fat. Anthocyanins. pinach. balances hormone levels and may reduce risk of hormone-related cancers Reduces cancer risks. Kale. supports retinal health. Alfalfa Sprouts. fights harmful free radicals. Elderberries. supports healthy digestion. Zeaxanthin. Bioflavonoids including Quercetin. reduces LDL cholesterol levels and supports joint tissue in cases of rheumatoid arthritis Orange / Yellow Carrots. We always suggest eating vegetables raw or steamed as a first choice option. Pomegranates. lowers LDL (bad) cholesterol. Fiber. may reduce risk of colon. helps the body fight allergens . acts as an anticarcinogen in the digestive tract. Flaxseed/ Pumpkin Wheat Grass. breast and prostate cancers. Folate. reduces tumor growth. SDG (secoisolariciresinol digulcoside). Yams. reduces tumor growth. Beta-Carotene Reduces risk of prostate cancer. scavenges harmful free-radicals. Calcium. Vitamin C. Mustard Greens. lignans Chlorophyll. boosts immune system activity. Peppers. Lycopene. encourages alkaline balance and works with magnesium and calcium to build healthy bones Provides powerful immune boosting activity. The second best option is to stir-fry them in a Tbsp(s) of sesame or olive oil or with a non stick spray. Zeaxanthin. EGCG (epigallocatechin gallate). Berries. Flavonoids. activates natural-killer cells. Squash. We have included several recipes for vegetables in addition to steaming or stir-fry. B-cells and T-cells. fights harmful free-radicals. reduces risk of prostate cancer. When we eat our vegetables in any of the above way. you can eat an almost unlimited amount of the food. Zeaxanthin. supports retinal health and reduces risk of cataracts. promotes collagen formation and healthy joints. Glucoraphanin. lowers blood pressure. Ellagic Acid. fights inflammation. Resveratrol. Papaya White Mushrooms.242 Vegetables We offer in select markets a fruit & vegetable delivery program. Radishes Lycopene. Fiber. We have included the nutritional information for those participating in our home delivery program. Grapes. Enjoying the Rainbow: Fruit and Vegetable Benefits: Color Source Nutrients Benefits Red Tomatoes.

vinegar. diag cut Med. One Red) Carrots Sliced Bunch sliced fresh mushrooms Green onions Olive oil Olive oil spray Snipped parsley Garlic.243 Mixed Grilled Vegetables 1X 2X 3 6 ½ 1 1 2 ½ 1 ½ 1 ½ 1 1 2 2 4 1/2 1 2 4 ½ 1 1 2 1 2 As Needed 4X 12 2 4 2 2 2 4 8 2 8 2 4 4 Measurement each each each each each each ounce(s) bunch tsp(s) second(s) Tbsp(s) tsp(s) tsp(s) Ingredients: Roma tomatoes. Serve at room temperature. Brush cut surfaces of sliced vegetables with the 1/4 cup(s) oil. mix with vegetables. onions. turning once. minced Red wine vinegar Salt & Pepper Directions: On foil covered cooking sheet. . covered. sliced Med eggplants slice 3/4" Med zucchini. chill. sliced 1/2" thick (Yellow/ White) Med. zucchini. Mix garlic. the oil. peppers. carrots. halved & seeded (One Green. salt and pepper. Add remaining vegetables and cook for about 5 minutes turning every minute. Grill eggplant. parsley. over hot coals about 4 minutes per side or until charred and cooked. If making ahead.

Add garlic and onions and cook. stir until coated with oil. and herbs. about 6 to 7 minutes. coarsely chopped Large tomatoes. diced tomatoes Small zucchini. zucchini. Add tomatoes. quartered and thinly sliced Eggplant. Cover and cook over low heat about 15 minutes. minced Large onion. coarsely chopped. stirring often. mix well. med. until softened. Serves 4. stir to combine. cubed (small.244 Ratatouille 1X 1/2 2 ½ 2 ¼ ½ 1 1 Dash Dash Dash 1 2X 1 4 1 4 ½ 1 2 2 Pinch Pinch Pinch 2 4X 2 8 2 8 1 2 4 4 1 1/2 1/2 4 Measurement tsp(s) second(s) Cloves ounce(s) each each each each tsp(s) tsp(s) tsp(s) tsp(s) Ingredients: Olive oil Olive oil spray Cloves garlic. . cut into 1/4-inch slices Dried leaf basil Dried leaf oregano Dried leaf thyme Chopped fresh parsley Directions: In a 4-quart Dutch oven or saucepan. Large) Green bell peppers. Add peppers. Cover and cook for 10 minutes. stirring occasionally to keep vegetables from sticking. or until eggplant is tender but not too soft. heat olive oil over medium heat. Add eggplant.

cut into narrow strips 1 2 4 ounces Fat-free feta cheese Protein of Choice: can water-packed tuna or cup(s) chicken cut up Dressing 1 2 .5 1 2 4 Dash Pinch Dash Pinch 4 2 8 1/2 1/2 Tbsp(s) tsp(s) second(s) tsp(s) tsp(s) Fresh lemon juice Olive oil Olive oil spray Salt-free lemon and pepper seasoning Low sodium salt Directions: Make salad dressing and set aside. Add your protein of choice and salad dressing. Marinate for at least three hours. thinly sliced ½ 1 2 Tbsp(s) Fresh basil.245 Mixed Bag Pasta Salad 1X 2X 4X Measurement Ingredients: ½ 1 2 cup(s) Pasta cooked per inst. ½ 1 2 cup Mixed frozen vegetables 1 2 4 each Scallions (white parts and green). . Put ingredients into a large bowl. Serve on lettuce leaves and garnish with lemon wedges.

Slowly add the lemon juice and the salt and whisk until well blended.246 Carrots & French Green Beans 1X 4 4 2X 8 8 4X 16 16 Measurement Each Each Ingredients: French Style Green Beans Baby Carrots with Stem Sauce for 4 Portions 1 1/3 1/2 1 1/2 Pinch Tbsp cup tsp each each Cornstarch 2% Skim milk Unsalted butter Juice of a tangerine Egg yolk or 1 Tbsp yolk substitute Salt Directions: Place the cornstarch and milk in a sauce pan over low-medium heat. Arrange vegetables on plate and drizzle sauce over vegetables . Add the butter and whisk until melted. Place carrots and green beans in steamer for 4-6 minutes. Reduce the heat to low and whisk in the egg yolk until smooth. Cook while whisking continuously until sauce begins to thicken. Start water to boil for steamer.

5 2 ½ 2 2X ½ 4 1 4 1 4 4X 1 8 2 8 2 8 Measurement inch tsp(s) tsp(s) second(s) Tbsp(s) ounce(s) Ingredients: Ginger. Thai Style Vegetables 1X ¼ 2 . corn (fresh or frozen) Tamari or soy sauce Honey Squeeze of fresh lemon ½ ½ 1 1 2 2 tsp(s) 1 tsp(s) Directions: Stir fry vegetables in oil for 3-5 minutes. (add tofu here if using) Stir in chives and dark soy sauce. red pepper. Add tamari and honey and cook for 1 minute longer. celery. . Plate and squeeze lime over top. julienne vegetables and stir-fry for 2 minutes. cut into thin wedges (julienne) Carrots (julienne) Bok choy (julienne) Zucchini (julienne) Sir Kura Rooster sauce Dark soy sauce or (hosin) Fresh cilantro Fried tofu½” cube (optional) Ground peanuts (optional) 1 1 1 1 2 2 1 2 2 2 2 2 4 4 2 4 4 4 4 4 8 8 4 8 ounces ounces ounces tsp(s) tsp(s) tsp(s) ounces tsp(s) Directions: Blend ginger. Water chestnuts. Add chili sauce. carrots. Vegetables should be crisp and not fully cooked.247 Chinese Vegetables 1X ½ 1/8 2X 1 ¼ 4X 2 ½ Measurement tsp(s) cup(s) each Ingredients: peanut oil Broccoli. soy and 1 Tbsp(s) of oil in bowl. Squeeze lemons wedge over dish serve. snow peas. minced Onion. Fresh Soy sauce Sesame Oil Olive oil spray Garlic. Heat 2 Tbsp(s) oil and Stirfry garlic and onion for 34 minutes until brown.

248

Artichoke Fajitas
1X 1 2X 2 4X 4 Measurement each Ingredients: Cooked Artichoke Hearts and bottoms, quartered Cooking spray Medium red bell pepper, cut into strips Medium green bell pepper, cut into strips Medium yellow Onion, thinly sliced Dry fajita seasoning Medium chopped tomato Garlic salt to taste

As Needed ¼ ½ ¼ ¼ ½ ½

1 1 1

each each each tsp(s) each tsp(s)

1 2 4 ¼ ½ 1 Dash Pinch 1

Directions: Heat large skillet over medium-high heat. Lightly spray skillet with cooking spray. Add Onion and green and red Bell Peppers to hot skillet. Cook and stir about 7 minutes or until vegetables are crisp tender. Remove pepper and Onion mixture from the skillet and set aside. To hot skillet, add Artichoke Hearts and bottoms, season with dried fajita seasoning. Cook and stir Artichokes for about 2 minutes. Stir in bell pepper mixture and tomatoes, and cook until well heated (about 1 to 2 minutes). Add garlic salt to taste. Serve Artichoke fajitas in warm corn tortillas topped with grated cheese, salsa, sour cream and guacamole.

Sesame -Roasted Asparagus
1X 2X 9 19 ½ 1 ¼ ½ As Needed 4X 36 2 1 Measurement each tsp(s) tsp(s) Ingredients: Asparagus spears Dark sesame oil Low-sodium soy sauce Black pepper

Directions: Preheat oven to 450°. Snap off tough ends of the asparagus spears. Combine asparagus and the remaining ingredients in a jelly-roll pan, turning asparagus to coat. Bake at 450° for 10 minutes or until the asparagus is crisp-tender; turn once.

249

Black-Eyed Pea Dip Recipe
1X 2 2 1 ½ 2X 4 4 2 1 4X 8 6 4 2 Measurement ounce Tbsp(s) tsp(s) cup(s) Ingredients: Large onion, chopped Chopped green bell pepper Chopped jalapeno peppers Black eyed peas, soaked overnight, drained All-purpose flour Diced tomatoes Diced green chilies Fat Free American cheese

2 ½ 1/2 1

4 1 1 2

8 2 2 4

tsp(s) each each slice

Directions: In a pot coated with nonstick cooking spray, saute the onion, green pepper, and jalapeno over medium-low heat until tender, about 5 minutes. Add the black-eyed peas, and stir in the flour. Gradually add the tomatoes and chilies and the cheese, stirring until melted and heated thoroughly. Serve hot.

Slow-Simmered Bok Choy

1X ½ 1 1 1 1 1 Dash 11 1

2X 1 2 2 2 2 2 Pinch 2 2

4X 2 4 4 4 4 4 1 4 4

Measurement Tbsp(s) tsp(s) tsp(s) tsp(s) tsp(s) tsp(s) tsp(s) each each

Ingredients: Lite soy sauce Hoisin sauce Mirin Water Peanut oil Garlic clove, minced Ginger, minced 2-3 heads Baby bok choy, trimmed and halved lengthwise Scallions, thinly sliced

Directions: In a small bowl, combine the tamari, hoisin, mirin and water. Set aside. Spread the oil in the bottom of a 5-6 quart slow cooker and turn on High. Add the garlic and ginger and arrange the baby bok choy on top. Sprinkle with the scallions and pour the tamari mixture over all. Change the heat setting to Low, cover and cook for four hours, or until the bok choy is tender. Serve hot.

250

Brussels Sprouts with Basil and Garlic
1X 4 2X 8 4X 16 Measurement ounce(s) Ingredients: Brussels Sprouts, ends trimmed, shriveled leaves removed, and halved Red onion, chopped Garlic, minced Dried basil Fat Free Vegetable broth Salt and pepper, to taste Red wine vinegar Sliced almonds, optional

2 1 1 1 Dash 1 2

4 2 2 2 Pinch 2 4

6 4 4 4 1/2 4 8

ounces(s) tsp(s) tsp(s) ounces(s) tsp(s) tsp(s) tsp(s)

Directions: Heat a non-stick skillet sprayed or wiped with oil over high heat. When the pan is hot, add the onions and cook for one minute, stirring constantly. Add the sprouts, cut side down, and cook until lightly browned, about 2 minutes. Add the garlic and basil, and stir.

Reduce the heat to medium and add the vegetable broth and salt and pepper. Cover immediately, and cook until just tender, about 4-5 minutes. Check one for doneness. Stir in the vinegar and serve topped with almonds.

Broccoli with Orange Sauce
1X 2X 4 8 1/8 ¼ ½ 1 ½ 1 As Needed 4X 16 ½ 2 2 Measurement ounce(s) cup(s) each tsp(s) Ingredients: Broccoli tips Fresh orange juice Shallots, halved lengthwise and thinly sliced Balsamic vinegar Red pepper flakes, salt

Directions: In a large pot of boiling salted water, cook broccoli until just tender, 12 to 15 minutes; drain. Transfer to a serving bowl. Meanwhile, in a small skillet, combine orange juice, shallots, vinegar and pepper flakes, if using; simmer over medium heat until reduced to 1/4 cup, 3 to 4 minutes. Spoon sauce over baby broccoli; toss gently. Serving Size: 4

251

Sweet and Sour Cabbage
1X 2X ¼ ½ 2 4 1 2 1 2 1 2 1/8 ¼ As needed As Needed 4X 1 6 4 4 4 ½ Measurement head ounces(s) Tbsp(s) Tbsp(s) ounces(s) cup(s) Ingredients: Small Cabbage shredded Medium onion chopped Maple Syrup/ 3 Packages of Stevia/ 1/4 cup(s) of sugar Whole Grain Flour White vinegar Water Salt and pepper Fat Free bacon bits (Optional)

Directions: Shred cabbage and boil in lightly salted water until tender, Drain. Saute chopped onion and fry until golden adding bacon bits. Blend in flour, adding remaining ingredients and cooking until it thickens. Add cabbage mixing well and bringing to final boil.

Cabbage with Caraway Seeds
1X ¼ 1/8 .5 2 2 Dash 1 2X ½ ¼ 1 4 4 Pinch 2 4X 1 ½ 2 8 6 1 4 Measurement head cup(s) tsp(s) second(s) ounces(s) tsp(s) ounces(s) Ingredients: Head cabbage Water Olive oil Olive oil spray Chopped onion Caraway seeds Wine vinegar

Directions: Cut cabbage in quarters, remove hard core and cut each quarter in half. Cook in salted water until fork tender, drain. Place oil and onion in pan and saute until onion is tender. Return cabbage to pan, add vinegar and caraway seeds, stir to mix and simmer covered 15 minutes.

252

Carrots Hawaiian
1X 2X 4X 1 2 4 Bunched per Serving 3 6 13 ½ 1 2 1 2 4 Dash Pinch ½ Measurement each Ingredient Carrots, 2 inch Julianne 3

tsp tsp tsp(s) tsp(s)

Parsley with Stems Butter Maple Syrup Ginger

Directions: Add 1 to 2 inches of water to wok and place steamer on it. Bring Water to boil. Wrap carrots with parsley Stem and steam carrots until tender (about 6-8 min.) In small microwaveable bowl add melt butter. Mix in ginger and maple syrup. Drizzle about ½ tsp(s) on each bunch.

Balsamic & Parmesan Roasted Cauliflower
1X 1 2X 2 4X 4 Measurement cup(s) Ingredients: Cauliflower florets, 1-inchthick slices Olive oil Olive oil spray Dried marjoram Salt Ground pepper to taste Balsamic vinegar Fat Free Parmesan cheese

.5 2 Dash Dash Dash 2 1

1 4 Pinch Pinch Pinch 4 2

2 8 1 ½ ½ 8 4

tsp(s) second(s) tsp(s) tsp(s) tsp(s) tsp(s) ounces(s)

Directions: Preheat oven to 450°F. Toss cauliflower, oil, marjoram, salt and pepper in a large bowl. Spread on a large rimmed baking sheet and roast until starting to soften and brown on the bottom, 15 to 20 minutes. Toss the cauliflower with vinegar and sprinkle with cheese. Return to the oven and roast until the cheese is melted and any moisture has evaporated, 5 to 10 minutes more.

then remove from the . Get the freshness of corn on the cob without the mess. Cover and cook for about 3 minutes and shake occasionally. add the soy sauce.5 2 1 2X 2 1 4 2 4X 4 2 8 4 1 4 2 Measurement each tsp(s) second(s) Tbsp each tea(s) tsp(s) Ingredient Cobs corn. Add the garlic and chilli and continue stir-frying for 1 minute. fresh Canola Cooking spray Minced garlic Red chili. finely chopped Light soy sauce Dark sesame oil 1 ½ 2 1 Directions: Cut the corn into 1cm thick wheels. Wok Seared Corn on the Cob 1X 1 . Stir-fry wheels of corn until they start to blacken in spots. Stir in the dark sesame oil. Perfect Chile and green onions and cook for an additional 2-3 minutes or until corn begins to brown and caramelize.5 1 2 4 1/2 1 1 2 As Needed As Needed 4X 4 2 8 2 2 Measurement each tsp(s) second(s) tea(s) each Ingredients: Cobs of corn shucked Canola oil Cooking oil spray Butter Diced green onions Dash of salt Perfect Chile Powder Directions: Heat oil and butter in skillet and add fresh shucked corn. Make sure corn is well coated with oil and butter. Add salt. Heat the peanut oil until smoking in a wok.253 Caramelized Corn 1X 2X 1 2 . Stirring continuously. Garnish with parsley.

lemon juice. celery seeds. Sprinkle with parsley and serve. Sprinkle it with salt and let sit for 30 minutes to remove excess water. salt. Serve topped with chopped parsley. Combine rest of ingredients. Chill thoroughly. Makes 3 cups Marinated Eggplant 1X 6 1 . .5 2 ½ ½ ½ 2X 12 2 1 4 1 1 1 4X 24 4 2 8 2 3 2 Measurement ounce tsp(s) tsp(s) second(s) Tbsp Tbsp Tbsp Ingredient Eggplant Sea Salt Olive oil Olive oil spray Balsamic Vinegar Minced garlic Chopped fresh parsley Directions: Cut the eggplant into ¼ inch diagonal slices about 2 inches long and place in a colander. if desired. pepper and onion. Brown eggplant on both side a small portion at a time.254 Garden Fresh Cucumbers 1X 1 1 Dash ½ Dash Dash ½ 1 2X 2 2 Pinch 1 Pinch Pinch 1 2 4X 4 4 1 2 1 1/2 2 4 Measurement ounce(s) tsp(s) tsp(s) Tbsp(s) tsp(s) tsp(s) Tbsp(s) each Ingredients: Vinegar Lemon juice Celery seeds Stevia Packet/Sugar Salt Pepper Onion chopped Cucumbers sliced peeled Directions: Combine vinegar. except parsley for a marinade which you will brush on both sides of the egg plant. sugar. Pour over cucumbers. Add a few a few table spoons of oil into the wok at high heat.

Add salt and pepper to taste. Remove from oven. Either fry on medium high heat (with cooking spray) for 8 minutes per side. sprinkle onions on top. Casserole should be nice and bubbly. salt and chile powder. Season with pepper. Drain. until golden brown or spray cookie sheet and bake at 375 for 15 minutes. French Green Bean Casserole 1X 2X 1 2 2 4 2 4 1 2 As Needed 4X 4 8 8 4 Measurement Cup(s) ounces tsp(s) Tbsp(s) Ingredients: French cut green beans. . Mash carrots and garbanzo beans. sliced Garbanzo beans. Pour into a 9 x 9 inch casserole dish. and bake for 5 additional minutes. Form into 8 patties. and sour cream in a bowl. Bake in oven for 15 minutes at 350°. Add more salsa if mixture is too thick. soup.255 Garbanzo Veggie Burgers 1X 1 4 ½ ¼ 1 Dash Dash Dash 2X 2 8 1 ½ 2 Pinch Pinch Pinch 4X 4 16 2 1 4 1/2 1/2 1/2 Measurement ounce(s) ounce(s) cup(s) cup(s) ounce(s) tsp(s) tsp(s) tsp(s) Ingredients: Carrot. Mix in flour. can Fresh salsa Crushed corn flakes Whole wheat flour Fresh pepper Salt Chili powder Directions: Microwave carrot slices in 1/4 inch water for 2 minutes. 3Add salsa and corn flakes. Cream of mushroom soup Fat Free light sour cream French fried onions Salt and pepper to taste Directions: Mix together green beans.

or until the green beans are crisp-tender. Enjoy I make them quite a bit in the winter and my family loves them. season with a dash of ground black pepper. stewed tomatoes right out of the can. or until crisp. Add the green beans.1 inch squares Chopped onion Fresh. seeded and blended Directions: First you cut of tops of peppers clean inside out and save the tops to cut them up as well. They should be fork-tender. or until translucent. Remove the bacon. but still maintain a slightly crisp bite. onion. Then take the glaze and spread it on the top. Now. Add bacon back to the pan. Put all the peppers in the oven after they've been stuffed and glazed for 2 hrs at 350 degrees.256 Sautéed Green Beans 1X 1 1 4 2X 2 2 8 4X 3 4 16 Measurement slice ounce ounces Ingredient Turkey bacon. crumble. Healthy Stuffed Green Peppers 1X 1 4 2 1 1 1 4 2X 2 8 4 2 2 2 8 4X 4 16 8 4 4 4 16 Measurement Each ounce(s) ounce(s) ounce(s) tsp(s) Tbsp(s) ounce(s) Ingredients: Large green peppers Ground Turkey 97% Free Large onion Raw brown rice Maple Sugar Organic ketchup Tomatoes. and sauté 5-6 minutes. In a separate bowl then combine ketchup and brown sugar. Then you get a skillet out and pan fry the turkey burger (you will not need oil or butter for pan). trimmed green beans (about 3 cups) Dash ground black pepper As needed Directions: Heat wok over medium-high heat and add bacon. In a large bowl combine chopped pepper tops. . Cook bacon about five minutes. and toss the green beans. This will be the glaze for the top of the peppers. Add the onions to the pan and sauté in bacon grease 4-5 minutes. Then when turkey is fully cooked add to above combined ingredients. and set aside. take the first set of ingredients and stuff the peppers. Serve. and raw rice. Then dice the onion.

Place in mixing bowl. Give it one last stir and serve. Mix well and refrigerate for 1 hour. then add vegetable broth and cover pot or pan for 4-6 minutes. Be sure to taste as you add lemon juice. seeded Dash Pinch ½ 1 Dash 1 1 1 2 Pinch 2 2 tsp(s) Tbsp(s) Tbsp(s) tsp(s) tsp(s) ounce(s) Directions: Cut avocados in half removing seeds and scoop out the avocado with a spoon. Just before serving stir in the tomato or picante sauce and serve. Allow garlic.257 Guacamole 2X 1 1 4X 2 2 Measurement each ounce(s) Ingredients: Ripe avocados Diced red onion or fresh green onions Chili pepper powder or serrano chiles mined Cilantro. . Check kale from time to time starting at the 4 minute mark for tenderness. Add garlic and kale and mix them together with onions. washed and chopped into bite-size pieces Yellow onion. Sautéed Kale 1X ¼ 2X ½ 4X 1 Measurement bunch Ingredients: Kale. sliced Garlic. Add all ingredients except tomato or picante sauce. Once kale is tender. Mash avocado with a fork. Be sure to stir the onions around once in a while so that they don't burn. Serve with avocado and a bowl of brown rice. finely chopped Juice of lime Ground pepper and salt Minced garlic Picante sauce/Fresh diced tomatoes. to taste (optional) ½ 1 ½ 2 1 4 4 4 8 each tsp(s) Tbsp(s) each Tbsp(s) 1 2 1 2 2 4 To taste Directions: Warm olive oil over medium heat in a large pot or pan. Add onions and cook for 3-5 minutes or until slightly translucent. add sea salt and just a few drops of lemon juice. minced or finely chopped Extra virgin olive oil Juice of lemon wedge Vegetable broth or water Sea salt to taste (optional) Pepper. Adding too much can turn the whole dish sour. kale and onions to cook for one minute.

ginger. and add in the garlic. turmeric and chilies for 15-25 minutes or until soft. garlic. paprika. crumbled Directions: Add lentils to large pot of boiling water and cook until they're soft. and cayenne. small chopped ¼ ½ 1 cup(s) Cucumber. In a frying pan. minced 1 2 4 each Tomatoes. Mash the mixture down to the consistency of running mashed potatoes.5 1 2 tsp(s) Olive oil 2 4 8 second(s) Olive oil spray ¼ ½ 1 each Red onion. seeded and sliced 1 2 4 tsp(s) Chopped fresh mint Directions: Check lentils for stones and boil them in the water with ginger. Cook for 3 minutes. cumin. heat olive oil to medium. Add parsley and lentils. chopped 1 2 4 Tbsp(s) Garlic. and cook for another 2 minutes. pepper. diced Dash Pinch 1 tea(s) Ground cumin and ginger Dash Pinch ½ tsp(s) Paprika Dash Pinch ½ tsp(s) Cayenne pepper 1 2 4 tsp(s) Parsley. cucumber. lemon juice. Add in tomatoes. Garnish with feta cheese. chopped 1½ 3 6 tea(s) Lemon juice Dash Pinch ½ tsp(s) Salt and pepper 1 2 4 tsp(s) Feta cheese. and add salt.258 Spicy Lentils 1X 2X 4X Measurement Ingredients: ¼ ½ 1 cup(s) Green lentils . Dhal 1X 2X 4X Measurement Ingredients: ¼ ½ 1 cup(s) Split red & yellow lentils 5 10 20 ounce(s) Water Dash Pinch 1 tsp(s) Ginger pulp. garlic pulp Dash Pinch 1/2 tsp(s) Turmeric ½ 1 2 each Fresh green chilies chopped Dash Pinch 1/2 tsp(s) Salt Garnish 1 2 4 tsp(s) Chopped cilantro ½ 1 2 each Chilies. Then add in the onion and cook for about 5 minutes until soft. Add .

Season with salt. Add the olive oil. shallots. Cook about 5 minutes. Garlic and Herb Portabella Mushrooms 1X 1 2X 2 4X 4 Measurement each Ingredients: Portabellas. stirring. chilies and chopped mint. stems removed. . Sautéed Shiitake Mushrooms 1X 1 Dash 1 . sliced shiitake mushrooms Unsalted butter Garlic. rinsed and dried Olive oil Diced shallots Minced garlic Finely diced fresh basil Finely diced fresh chives Salt and pepper as desired (optional) 1 ½ ½ ½ ½ Dash 2 1 1 1 1 Pinch 4 2 2 2 2 1/2 tsp(s) tsp(s) tsp(s) tsp(s) tsp(s) tsp(s) Directions: Preheat indoor grill according to manufacturer's directions. Add shiitake mushrooms and stir until the juices from the mushrooms are released and evaporate. Heat a large heavy skillet over moderately high heat until very hot. Serve with a pita bread or traditional Naan. Add lemon mixture to mushrooms. Place the mushroom caps. stirring until sauce is absorbed. about 5 minutes. on a plate. soy sauce and sugar together.5 2 3 2X 2 Pinch 2 1 4 4 4X 4 1 4 2 8 12 Measurement tea(s) tsp(s) tea(s) tsp(s) second(s) ounce(s) Ingredients: Fresh lemon juice Sugar Soy sauce Olive oil Olive oil spray Stemmed. Add butter and garlic and sauté. flat side up. Add oil. Place mushrooms. round side down. in grill and lower the top (if using a contact grill). Garnish with fresh cilantro.259 more water if its too dry. minced 1/2 1 1 2 2 4 tea(s) tea(s) Directions: Stir the lemon juice. garlic. Serve as a side dish (sprinkle with grated cheese if desired) or as the filling in a sandwich. basil and chives to a custard cup and stir with a small spoon to blend well. until butter is absorbed. Spread the olive oil herb mixture evenly over the tops (the flat side) of the mushrooms with the small spoon.

white and green Fresh lemon juice Thyme. washed. Add vegetable slices and toss gently till well coated. and pepper. oregano. Heat oil and butter in a wok or large skillet. or till crisp and light golden brown. Bake in a preheated 350 degrees F oven for 20-25 minutes. crushed Salt Fresh ground Pepper Butter Flavored Cooking spray Butter 2 1 Dash Dash Dash Dash 2 1/2 4 2 Pinch Pinch Pinch Pinch 4 1 8 4 1 1/2 1/2 1 1 8 2 ounce(s) ounce(s) tsp(s) tsp(s) tsp(s) tsp(s) second(s) tsp(s) Directions: Prepare all vegetables as indicated and have ready for cooking. combine lemon juice. and pepper. trimmed. garlic salt. Baked Vegetable Chips 1X .260 Stir-Fried Okra Recipe 1X 1 2X 2 4X 4 Measurement cup(s) Ingredients: Fresh okra. crushed Pepper Peeled root vegetables (potatoes. . Serves 4. Arrange in a single layer on lightly greased baking sheets. thinly sliced Tomato. In a small bowl. Serve warm. thyme. Toss and cook for 5 to 8 minutes. thyme. crushed Dried oregano.5 2 Dash Dash Dash Dash 1 2X 1 4 Pinch Pinch Pinch Pinch 2 4X 2 8 1/2 1/4 1/4 1/4 4 Measurement tsp(s) second(s) tsp(s) tsp(s) tsp(s tsp(s cup(s) Ingredients: Olive oil Olive oil spray Garlic salt Dried thyme. Add vegetables and seasoning mixture all at once. sliced. parsnips. peeled and sliced into 8 thin wedges Green onions. salt. or carrots) ½ inch slice Directions: In a large bowl stir together the oil.

and simmer over low heat or in oven until peas are tender. Add the onions and sauté lightly. wine shallots. Add the stock. about 1 hour. Add the peas. cover. Bring to a boil.25 .261 Peas à la Française 1X 2X . salt. chopped Directions: Heat the butter in a saucepan.5 1 2 4 3 5 . Cook over moderate heat. Bake in a preheated 400°oven until soft. and sugar. (Reserve removed .5 1/8 ¼ 1 2 Dash Pinch 1 2 1 2 ¼ ½ Salt. cooked bacon bits Minced green onion Directions: Scrub potatoes and pierce each with a fork. stirring a few times. until the vegetables begin to steam. leaving a 1/4 inch shell. Serves Baked Potato Boats 1X 1 1/8 1 2 2X 2 ¼ 2 4 4X 4 ½ 4 8 Measurement each cup(s) tsp(s) each Ingredients: Medium potatoes Grated fat-free cheddar Lean. lettuce. frozen Lettuce. peeled Peas. Cut potatoes in half lengthwise and scoop out centers. shredded Chopped parsley Sugar Fat Free Vegetable stock White wine Shallots. parsley. to taste 4X 2 8 10 1 ½ 4 1 4 4 1 Measurement tsp(s) second(s) each lb cup(s) tea(s) tsp(s) tea(s) tea(s) tea(s) Ingredients: Butter Butter cooking spray Tiny pearl onions.

oil. Sprinkle evenly with cheese. zipper lock food storage bag. Rosemary Roasted Potatoes 1X 2X 4 8 . peeled. place mangoes. Remove the potatoes and rosemary sprigs from the bag and spread them in a single layer on the foil lined baking sheet. bacon bits and green onion. Sprinkle the potatoes with salt and pepper and serve immediately. Close the bag. and "massage" the bag to evenly coat the potatoes with the oil and lightly bruise the rosemary. Cover a rimmed baking sheet with no-stick foil and spray with cooking spray oil.5 1 2 4 1 2 Pinch ½ As needed 4X 16 2 8 4 1 Measurement each tsp(s) second(s) Tbsp(s) tsp(s) Ingredients: New potatoes (Cut ½ sq) Olive oil Olive oil spray Sprigs of fresh rosemary leaves Ground black pepper Coarse sea salt Directions: Preheat oven to 425 °. cheese. Bake in a preheated 500° oven for 15-20 minutes. . Remove the potatoes from the pan. In radicchio. Drizzle with vinaigrette. and basil leaves. Season with salt and pepper.262 potato for another use. Roast potatoes in oven for 20-25 minutes or until potatoes are golden and tender. and Non Fat Mozzarella cheese Whole large basil leaves Directions: Blend chopped basil. Put the potatoes in a gallon size. Add the olive oil and rosemary leaves to the bag. removing as much air as possible. trimmed Mangoes. until brown and crisp. Spray potato shells with butter-flavored spray. Mango-Radicchio Appetizer 1X 1 .5 2 2 Dash 3 ½ 2 3 2X 2 1 4 4 Pinch 4 1 4 4 4X 4 2 8 8 1 12 2 12 12 Measurement cup(s) tsp(s) second(s) Tbsp(s) tea(s) Each Each each each Ingredients: Chopped fresh basil Olive oil Olive oil spray White balsamic vinegar Season with salt and pepper Radicchio leaves. then place on a large baking sheet. and vinegar in mini processor until most of basil is pureed. Return to 400° oven for 3 minutes longer to melt cheese.

salt. ground coriander. Beat well. sit aside. When both are tender. turmeric. milk. Heat oil in medium saucepan and add cumin seeds. pepper. puree or mash rutabaga well. then mash the potatoes. stirring in the yogurt mixtures and cook for about 3 minutes. Reduce heat. Mix together yogurt. peeled and cut into 2-inch pieces. or to taste Chopped parsley. if desired. Garnish with chopped parsley.263 Potatoes in Yogurt Sauce 1X 3 3 ½ ½ 1 Dash 2X 6 6 1 1 2 ½ 4X 12 10 2 2 4 1 Measurement each ounce(s) cup(s) Tbsp(s) each tsp(s) Ingredients: New potatoes halved Fat Free plain yogurt Water Olive oil Fresh green chills. Add rest of ingredients and cook at low for a further 5-7 minutes. add butter. Rutabaga will take about 30 minutes. cumin and cumin seeds Turmeric. peeled and cut into 2-inch pieces Large potatoes. Goes well with Chicken and Tomato Balti. Drain. remove from heat. Combine mashed rutabaga and potatoes. sliced Chili powder. chilli powder. brown sugar. and potatoes will take about 20 to 25 minutes. Taste and add more salt if necessary. cumin Chopped cilantro Pinch Dash ½ tsp(s) 1 2 4 tsp(s) Directions: Boil potatoes in saltwater until tender. cumin. Butter Skim Milk Pepper Nutmeg. salt and sugar in small bowl. and nutmeg. water. Mashed Potatoes and Rutabagas 1X ½ 2X 1 4X 2 Measurement lb(s) Ingredients: Rutabaga. optional 1 1 4 Dash Dash Pinch 2 2 6 Pinch Pinch 1 4 4 12 ½ ¼ 2 each tea(s) Tbsp(s) tsp(s) tsp(s) tsp(s) Directions: Cook rutabaga and potatoes in salted water in separate saucepans. . coriander.

264

Spinach Dip Recipe
1X ¼ 3 ¼ 2X ½ 6 ½ 4X 1 12 1 Measurement cup(s) ounce(s) Bag (10 oz.) Ingredients: Nonfat mayonnaise Nonfat sour cream Frozen chopped spinach, thawed and drained Lipton Vegetable Soup Mix Green onions, chopped

2 ½

4 1

8 2

Tbsp(s) each

Directions: Mix all ingredients, except onions, together. Chill several hours or overnight. Stir in chopped green onions just before serving. Party food item. (2 Tbsp per serving)

Baked Spaghetti Squash
1X 2X ½ 1 1 2 1 Pinch Pinch Pinch ¼ 4X 1 2 2 4 2 ½ ½ ½ ½ Measurement Each Each tsp(s) second(s) Tbsp(s) tsp(s) tsp(s) tsp(s) cup(s) Ingredients: Butternut squash Medium onions, wedges Olive oil Olive oil spray Salt Nutmeg Sage Fresh ground pepper Dried cranberries

Directions: Heat oven to 400. Peel squash, cutting in half. Scoop out and discard seeds. Cut squash into 1 inch cubes and place in mixing bowl. Mix in add ingredients except cranberries and place in shallow baking dish. Roast for about 45 minutes until brown. Add the cranberries.

Preheat oven to 375 degrees. With a long-tined fork, make deep pierces into the skin of the squash in several places and place in a baking dish . Bake for about 30 minutes, or until the skin is soft to the touch. Cool for 10 minutes, then cut in half lengthwise, and use a spoon to remove the seeds and

265 strings from the center of the squash. Then use two forks to fluff up the flesh of the squash until you have spaghetti-like strands. Transfer strands to serving plates and top with butter and herbs or salsa.

Baked Stuffed Acorn Squash
1X 2X 1 ½ Ingredient acorn squash, split in half Vegetarian baked beans, drained 2 4 Tbsp(s) Barbecue sauce 1 2 Tbsp(s) Maple syrup or honey 2 4 Tbsp(s) Brown sugar 1 2 tsp(s) Butter Buttered Flavored Cooking spray as needed 4X 2 1 Measurement each each

Directions: Cut each squash in half widthwise. Slice 1/4 inch off the rounded end of each half so the squash sits upright without wobbling. Scrape out the seeds with a spoon and discard. Mix baked beans, barbecue sauce, maple syrup and brown sugar in small mixing bowl. Divide mixture evenly among squash halves and top each half with 1/2 Tbsp(s) butter or margarine. The squash can be prepared several hours ahead of time to this stage and refrigerated. Bake at 350 degrees for 45 to 60 minutes. Cover lightly with foil if filling starts to dry.

Sweet Potato Fries
1X 1 ¼ 1 2X 2 ½ 2 4X 4 1 4 Measurement Tbsp(s) each each Ingredient Extra virgin olive oil Minced red onion (cup) Sweet potato, peeled & Julianne into match sticks Salt to taste Black pepper to taste Drops balsamic vinegar

As needed As needed

Directions: Heat wok on high heat. Add the oil and saute the onions over high heat for 3 or 4 minutes, until brown. Add the sweet potatoes and cook, stirring constantly, for about 4 minutes or until the sweet potatoes are cooked through and lightly browned. Remove from the heat and season with salt and pepper and a few drops of balsamic vinegar. Serve immediately or reheat, covered, in the oven.

266

Baked Stuffed Sweet Potatoes
1X 1 1 Dash 1/8 2 2X 2 2 ½ ¼ 4 4X 4 4 1 ½ 8 Measurement each tsp(s) Butter tsp(s) cup(s) ounce(s) Ingredients: Large sweet potatoes

Salt Orange juice Crushed pineapple

Directions: Bake sweet potatoes at 450° until soft about 50 minutes. Cut each sweet potato in half lengthwise and scoop out potato, leaving shell intact. Mash sweet potatoes with butter, salt and orange juice, along with 1/2 cup(s) crushed pineapple. Fill sweet potato shells. Top with a spoonful of crushed pineapple. Put reserved pineapple syrup or juice in a saucepan and bring to a boil. Drizzle each sweet potato with a little of the juice. Place sweet potatoes under broiler and broil until browned. Serves 4 to 6.

Spice-Crusted Tofu
1X 1 1 Dash Dash Dash Dash 4 1 ½ 1 1 2X 2 2 Pinch Pinch Pinch Pinch 8 2 1 2 2 4X 4 4 1 1 1/2 1/2 16 4 2 4 4 Measurement Tbsp(s) tsp(s) tsp(s) tsp(s) tsp(s) tsp(s) ounces Tbsp(s) Tbsp(s) Tbsp(s) tsp(s) Ingredients: Pine Nuts Paprika Group cumin Group coriander Kosher salt Fresh Ground pepper Extra-firm tofu Boiling water Lemon juice Honey Extra-virgin olive oil

Directions: Toast pine nuts (see Tip); set aside to cool. Mix paprika, cumin, coriander, salt and pepper in a small bowl. Drain tofu and pat dry with paper towels. Cut crosswise into 8 slices, 1/2 inch thick. Dredge the tofu liberally with the spice mixture, coating all sides. Mix boiling water, lemon juice and honey in a small bowl. Heat oil in a large nonstick skillet over medium-high heat; swirl to coat the bottom. Add tofu and cook on one side until brown and crusty, 4 to 5 minutes; flip and cook for another 3 minutes. Add the honey mixture to the pan (it will bubble up and evaporate very quickly) and shake to coat the tofu. Serve immediately, sprinkled with the toasted pine nuts.

267

Tofu and Green Onion Veggie Burgers
1X 3 2X 6 4X 12 Measurement ounce(s) Ingredients: Extra-firm tofu firm or extra firm tofu, mashed Onion, diced green onions, diced Wheat germ Flour Garlic powder Soy sauce Pepper Olive Oil

2 1 2 2 2 2 Dash 1

4 2 4 4 4 4 Pinch 2

8 4 8 8 8 8 1/2 4

ounce(s) each tsp(s) tsp(s) tsp(s) tsp(s) tsp(s) tsp(s)

Directions: Mix all ingredients in a large bowl. Form into patties. Fry patties in oil in a large skillet until brown and crisp, about 10 minutes.

Tomato Egg Fu Yung
1X 1 1 1 Dash ½ 1 ½ 2X 2 2 2 Pinch 1 2 1 4X 4 4 4 1/2 2 4 2 Measurement each each each tsp(s) tsp(s) Tbsp(s) Tbsp(s) Ingredients: Medium firm tomatoes diced Eggs, beaten Green onions, chopped Salt Maple Syrup/Stevia Packet Cornstarch dissolved in Water

Directions: Place dash of oil in hot wok and sauté tomatoes. Add egg and green onions with salt and sugar. When all is well cooked at water and cornstarch.

268

Tomato and Basil Bruschetta
1X 1 Dash 1 1 1 1 2X 1 Pinch 2 2 2 2 4X 1 1/2 4 4 4 4 Measurement each tsp(s) tsp(s) each Tbsp(s) Tbsp(s) Ingredients: French bread stick Garlic Salt Olive oil Roma Tomatoes Sprig of fresh chopped basil or in herb form. Olive oil

Directions: Slice French bread stick into ½ inch wide wheels. Brush with mixture on olive oil and garlic salt. Bake in oven until crisp at 350F for about 8-10 minutes. Cool. Finely chop tomatoes and mix with basil and olive oil. Refrigerate. Place a spoonful of tomato topping on each bread or cracker.

Pico de Gio
1X 1 2 2 1 Dash Dash 2X 2 4 4 2 Pinch Pinch 4X 4 8 8 4 1 1 Measurement each ounce(s) Tbsp(s) each tsp(s) tsp(s) Ingredients: Large tomatoes diced Large Onion diced Fresh Cilantro chopped. Fresh serrano or jalapeño seeded and minced Garlic powder Salt (optional)

Directions: Put all ingredients in a bowl add 1/2 cup(s) of cold water, mix well. Let set a few minutes. You will find a lot of recipes in this site, where we can use the pico de gallo for cooking and a garnish.

Stir well and return the pan to the oven. They are done when the yams are tender but not mushy.7 minutes. Put turnip mixture into a glass baking dish and bake at 350 F (180 C) for 6 to 8 minutes. After 10 minutes add the yams and stir well. Stir the yams every 5 . Remove the crown of the turnip with a sharp knife. About 10 minutes before the yams are done (when they have begun to soften) add the rosemary. Increase the temperature of the oven to 375°F. Stir the onions about every 5 minutes.269 Tangy Turnips 1X 2X 4X Measurement Ingredients: ½ 1 2 lb(s) Turnips (4 small turnips) Dash Pinch 1 tsp(s) Sea salt 1 2 4 ounce(s) Orange juice ½ 1 2 Tbsp(s) Unpasteurized honey Dash Pinch ½ tsp(s) Freshly grated ginger Dash Pinch ¼ tsp(s) Orange zest 1 2 4 tsp(s) Butter Buttered Cooking Spray as needed Directions: Remove turnip greens and set aside. Roasted Yams with Rosemary 1X 1 ½ 1 2X 2 1 2 4X 4 2 4 Measurement ounce(s) tsp(s) each Ingredients: White onion (diced) Olive oil Yams (peeled and cut into 1/2 inch cubes) 1 ½ lbs Salt Fresh ground black pepper Fresh rosemary Olive oil Dash Dash 1 ½ Pinch Pinch 2 1 ¼ ¼ 4 2 tsp(s) tsp(s) tsp(s) tsp(s) Directions: Place a large skillet in the oven and preheat the oven to 375°F. Remove from the oven and place in a large bowl. Using a wire whisk beat in all remaining ingredients until well mixed. For special occasions. Peel turnips and cut into 1-inch (2. . When the oven is hot add the tsp(s) of olive oil to the pan with the onions. Stir in the 2 tsp(s) olive oil and serve (or chill).5-cm) cubes. Drain turnips and mash with a potato masher or fork. drizzle with honey and decorate with freshly cut orange sections before serving. Cook in a steamer with an inch of water in the pot until tender (approximately 40 minutes). It will take about 40 minutes for them cook.

add the ginger and garlic and stir-fry until it is aromatic. then stir in the rice wine or dry sherry. or to taste Chinese rice wine/dry sherry/White wine Directions: Cut the ends off the zucchini. Zucchini Stir Fry 1X 2X 4X Measurement Ingredient 1 1 1/4 Dash ¼ 1 1 2 1/2 Pinch ½ 2 3 4 1 ½ 1 4 each tsp(s) tsp(s) tsp(s) tsp(s) tsp(s) Large zucchini Sesame oil/canola Minced ginger Sea Salt Sugar. . Sprinkle the salt and sugar over. Stir-fry for a minute. Pre-heat a wok or skillet over medium-high heat until it is nearly smoking. Add the zucchini. Add the oil. oregano and simmer for 8-10 more minutes. Stir in stock.270 Zucchini Italian Style 1X 2X 1-1/2 3 2 4 1 2 1 2 1/8 ¼ Pinch Dash As Needed As Needed 4X 6 8 4 4 ½ 1 Measurement tsp(s) ounce(s) tsp(s) each cup(s) tsp(s) Ingredients: Olive oil Large onion chopped Garlic clove minced Zucchini cut i ½ inch slices Vegetable stock Oregano Salt and pepper to taste Italian parsley to garnish Directions: Place olive oil in a skillet and brown onions and garlic for about 5-6 minutes. swirling it around the pan. (About 3 minutes stir fry total). Serve hot. and cut diagonally into slices about 1/4-inch thick. Add a pinch of salt and pepper and garnish with Italian parsley. When the oil is hot. Add Zucchini and stir for about 4 more minutes.

....................................................... 73 Cantonese Roast Pork ...................................................................... 86 Adobo Chicken .........................271 Recipe Index Our Lean & Healthy Cookbook............... 94 Dak Kui Korean Barbecued Chicken................................................ 65 Beef Stir Fry............................................................................................................................................................................ 71 Lean Pork.................................................................................................................................................................................................................................................................. 79 Spicy................................................................. 84 Teriyaki Chicken................................................................................................................................................................. 80 Charlie's Spaghetti with Red Wine Sauce............................................................................... 69 Flank Steak with Mandarin Oranges...................................................................................... 56 Hanger Steak............................................... 67 Sirloin Steak Marinated 3 Ways ............................................................................................................................................................................................. 66 Teriyaki Steak .................................................................................................................................. 57 Flat Iron Steak with Red Wine Sauce ...................................................................................................................... 64 Beef and Broccoli ..................................... 85 Jerk Chicken............................................. 62 Charlie’s Trimmed Smoked Brisket .. 96 Clay-Pot Orange Chicken .......................................................................................................................... 81 Creamy Mushroom Pork Chops...................................................................................................................................................................................................................... 95 Lemon Grass Stir-Fried Chicken ..................................................................................................................................................................... 78 Chinese Chives with Black Bean Sauce .................................................................................................................................................................................................................................................................................................................................................. 77 Tenderloin of Pork ................................................................................................................................................................................... 74 Roasted Pork Loin w/ Apples & Cinnamon . 91 Ginger Chicken ....................................................................................................................................................................................................... 76 Breaded and Non Breaded Pork Cutlet......................................................................................................... 70 Arriba Beef Tacos . 68 New York Strip (Restaurant cooking Technique) ....................................................................................................................................................................................................................................................................................... 63 Shaking Beef (bo luc lac).................................................... 88 Kung Pau Chicken .................................................................................................. 92 Charlie’s Chicken Fried Rice............................................... 58 Bistecca alla Fiorentina.......................................................... 87 Free Range Chicken............................................. 61 Espresso Crusted Beef Roast .............................. 98 .............................. 89 Chicken Mushroom Egg Fu Yung .............................................................. 90 Amish Baked Chicken .... 82 Lean Chicken .......................................................................................................... Sauce-less Baby Back Ribs.... 55 Lean Beef..................................................................... 59 Peppercorn Rubbed and Grilled Flat Iron Steak ................. 60 Grilled Flat Iron Steak ....................................................................................................................................................................................................................................................................................................... 72 Pork Roast with Maple Glaze ...................................................................................................................................................... 97 Bibimbap Cuisine........................... 83 Roasted Chicken ..................................................................................................................................................................................... 75 Grilled Pork Tenderloin ............................................................................................................................................ 93 Chicken in Red Sauce ....................................................................................................

........................................................................................................ 138 Baked Shrimp............................... 140 Green Onion Ginger Crab.................................... 104 Venison Tenderloin I ........................... 110 Apple Smoked Bacon Wrapped Quail................................................................................. 112 Braised Duck.......... 129 Spicy Cod Recipe.................................................................................................................................................................................... 123 Mahi Mahi with Orange Sauce ......................................................................................................... 135 Zuppa di Vongole ......................................................................................................................................................................................... 118 Veal Scaloppini w/Lemon and Capers........ 115 Moroccan Lamb Stew ...................................................... 133 Steamed Cod ............................................................................................... 121 Sun Flower Plate .. 133 Lobster Stir Fry Ginger and Scallions ........ 142 Thai Shrimp Spring Rolls ......... 113 Mediterranean Lamb Kebabs...................................................................................................................................................... 99 Pecan (Almond) Crusted Chicken ... 143 ............................................................................................................................................................................................................................................................................................................................................................. 139 Steam Tofu with Shrimp............................................................................................................................................................................................................................... 125 Salsa Red Snapper.......................................................................................................................................................................... 108 Grilled Ostrich with Adobo Spices ................................................... 141 Shrimp Ceviche................................. 119 Smoked Wild Turkey........ 100 Chinese Balsamic Chicken Strip....................................... 136 Moules Marinière (Steamed Mussels) ........................................................................................................... 122 Lean & Fat Fish ................................................................................................................ 103 Charlie’s Crock-pot Elk Roast ....................................................................................................................................................... 102 Lean Game.......... 105 Venison Tenderloin II ..................................272 Chicken and Tomato Balti ............................................................................... 127 Baked Pesto Coho Salmon................................................................................................ 130 Tilapia Fish Tacos............................. 132 Lemon Butter Broiled Flounder.............................................. 120 Charlie’s Smoked Turkey Salad .. 109 Pheasant with Parsnip and Apple Mash........................................................................... 131 Sesame Salmon ........................................................................................................................................................................................................... 107 Sirloin Tip Bison Steak........ 124 Grilled Salmon .................................................................................................................................................................................................................................. 117 Chelo Kebab.......................................................................................................................................................................... 134 Broiled Lobster ....................... 106 American Bison Strip Steak.......................... 116 Cabbage Rolls ........................................................ 132 Grilled Yellow Fin Tuna................................................................................................................................................................................................................................ 111 Duck a’la Tangerine.................................................................................................. 114 Raspberry Crusted Roast Rack of Lamb............................................................................................................................................................... 126 Fresh Trout...................................................................................... 137 Oysters Casino ..... Lamb................................................................................................................................................. 101 Bisquick Oven Baked Chicken (Better than Fried) ............................................................................................................................................................................................................................................................................................................................................................................................................................. 128 Lime & Basil Halibut...........................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................

................................................................................................................................................................. 146 Healthy Soups ......................................................................................................................................................................................... 159 French Onion Soup .................................................................................. 181 Hearts of Artichoke Salad..................................................................................... 162 Asparagus & Leek Soup ................ 182 Avocado and Citrus Salad........................................................................................................................................................ 179 Grilled Pineapple Salad. 151 Minestrone Soup .............................................................................................................. 148 Pho Beef............................................................................................................................... 170 Eggless Caesar Salad ... 184 Hearts of Palm Salad with Plantains.................. 167 Vietnamese Cabbage Salad with Chicken ........................................................................................................................................ 147 Basic Healthy Stock Recipes (1 Gallon).... 174 Haricots with Prosciutto.................................................................................................................................................................................................................. 180 A Healthier Blue Cheese Wedge Salad ...................................................................................................... 169 Green Papaya Salad ................................................. 144 Alligator Scampi ................................................................................................................................................................ 164 Miso Soup Recipe ................... 156 Beef Barley Soup ................................................................ 149 Chinese Pumpkin Soup .... 185 ................................................................................................................................................................................................................................................................................................................................................. 165 Kiwi and Satsuma Mandarin Orange Dressing.......... 164 Main Course Salads ................................................................................................................................................................................................................................. 171 Thai Grilled Beef Salad Recipe ................... 153 Butternut Squash Soup......................... 168 Berried Avocado Grapefruit Salad......................................................................................................................................................................................................................................................................... 183 Tuna Confit Salad ............................ 150 Taiwanese Silk Squash with Eggs ................................................................................................................273 Spicy Barbecue Shrimp Cocktail ........................................................................................................................................................................................... 176 Fattoush........................................................................................................................................................... 160 Lentil Soup........................................................................ 175 Crab and Avocado Salad............................................................................................................................ 157 Southwestern Chicken Soup ............................................................................................... 152 Hatch Green Chile Stew............................................................................................................................ 163 Thai Hot and Sour Soup................................................................................................................. 163 Carrots & Ginger Soup .......................................................................................................................................................................................................................................................................................... 172 Spinach Salad with Dried Cranberries...... 158 Crockpot Black Bean Chili ............ 173 Herbed Goat Cheese and Tomato Napoleon Salad....................... 166 Strawberry Spinach Salad ........................... 177 Southwestern Marinated Salad .......................................................................................................................................................................................................... 154 Sweet and Sour Soup ................................................................................................................................................................................................................................................................................................................. 155 Tortilla Soup .................... 146 Sautéed Calamari ....................................................................... 178 Oriental Cold Noodle Salad ...........................

....................................................................................................................................... 186 Avocado and Tomato Salad ........................................................................................................................................................................... 187 Fruited Cabbage Salad ..................................................................................................................... 197 Healthy Entertaining ......................................................... 209 Thai Grilled Beef ......................................................................................................................................................................................... 188 Roasted Beet Salad with Walnuts and Goat Cheese................................. 193 Salad Dressings............................................................... 196 Avocado Dressing............................................................................................................................................................... 200 Dolmades ................................................................................. 195 Spanish Artichokes in Aromatic Vinaigrette Recipe ...................................................................................................... 199 Falafel with Humus on a Pita Bread .................................................... Fruit & Cheese Plates .................... 203 Stuffed Cherry Tomatoes.................................................................................. 190 Fresh Citrus Salad with Champagne Vinaigrette................................................................ 194 Raspberry and Vingerette Dressing ........................................................................................................................................................................................................................................................................................... 207 Peanut................................................................................................................................................... 205 Polenta Triangles .......... 212 Vegetable.......................................................................................................................................................................................................................................................... 186 Arugula and Pear Salad............................................................................................................................................................ 198 Tabbouleh Salad...... 194 Vinaigrette Dressing .......................................................................................................................................................................................................................................................................................................................... Butter and Jelly Sandwich....................................................................... 190 Jicama....................... 194 Sweet-Sour Orange Dressing.................................... 196 Orange-Raspberry Vinaigrette . 210 Chicken Skewers with Mango Salsa.................................................................................................................................... 201 Spanakopita............................................................. 192 Honey-Orange Salad............................................................... 191 Red Cabbage Salad ........................................... 189 Roasted Asparagus-Orange Salad............................................................................................................................ Mango and Green Cabbage Slaw with Citrus Vinaigrette.................................................................................................................................. 208 Sesame Chicken Strips.......................... 195 Citrus Dressing.................................................................................................................................. 191 Artichoke...................... 196 Orange Vinaigrette.................................................................... 191 Pomegranate-Orange Salad................................................................................................................. 189 Spinach Salad with Sundried Tomato Dressing....................................... Tomato & Feta Cheese on Flax Seed chips.....274 Other Salads....................................................................... 187 Fig and Blue Cheese Salad ................................................................................................... Fennel and Mushroom Salad ....................... 186 Waldorf Salad ...................................................................................................................................................................................................................................................................................................................... 204 Tomato and Basil Bruschetta ............................................................................... 211 Shrimp Spring Rolls.................................... 192 Endive Pear Salad w/Maple Vinaigrette ........................................................................................................................................................................ 188 Crisp Snow Pea Salad ..... 194 Orange-Raspberry Vinaigrette ........................................................ 213 .......................... 197 Asian Ginger Dressing....................................................... 193 Spring Salmon Salad............................................................................. 187 Stuffed Lettuce Leaf Cups .............. 202 Caesar Salad Spring Rolls........................................................................................... 195 Champagne Vinaigrette .................................................. 206 Avocado...................................................................

........................... 227 Apple Peach Fantastic....... 222 Smoothie Recipes ................................................................................................ 221 Strawberry-Rhubarb Crisp ..... 233 Juicer Smoothie................................... 223 Berry Freeze... 225 Strawberry Delight....................................................................................................................... 222 Orange Crisps Dried Fruit................................. 219 Hawaiian Fruit Salad Recipe .. 227 Organic Fruit Smoothie................................................................................................................................................................................................................................ 222 Cherry Pineapples Dried Fruit ............................................................................ 215 Berry Skewers................................................................................................................................. 228 Watermelon Smoothie ..................................................................... 217 Kids' Favorite Fruit Salad ......................................................................................................................................................... 234 Orange Smoothie ......................................................................... 218 Mango Salsa............................................................................................................................................................................................................................................................................................... 221 Grilled Pineapple .................................................................................................................................................275 Strawberry Oatmeal ......................... 228 Orange Cloud ............................................................................................................................................................................................................................................................................................................... 229 Mint Chocolate Smoothie ................................................................................................................................................................................................................... 231 Juice it Up Berry Smoothie................................................................................................................................................................................................ 234 Berry Smoothie ................................. 227 Strawberry Smoothie Recipe ...................................................................................................................................... 232 Banana-Orange Smoothie Recipe ........................................................................................................................................................................................................................................... 226 Peach Smoothie....... 220 Fruit Pizza ............... 226 Pineapple Yogurt Smoothie ............................................................................................................................................. 228 Soy Smoothie ................................................................................................................................................................................................................................................................................................................................................................................................................................................................... 232 Berry Patch Smoothie ........................................................... 216 Apple Chicken Quesadilla . 224 Very Berry Smoothie .......................................................................................................................................................................................................................................................................................................... 234 Strawberry Banana Smoothie .................................................. 225 Avocado-Mango Smoothie .............................................. 230 Banana Yogurt Smoothie.......................................................................... 220 Fresh Fruit Tart ..................................................... 230 Yogurt & Egg................................................................................................. 229 Cinnamon Strawberry Smoothie............................................................................. 231 Fruit Basket Smoothie.......................................................................................................................................................................................................................................................................................................................... 235 ............................................................................................................................................................... 233 Fruit of Choice Smoothie................................................................................................................................................................................ 232 Breakfast Smoothie........................... 224 Cherries Bomb ................................................................................... 230 Banana/berry Smoothie Recipe..................................................................................... 231 Mango Madness ................................................................................................................................................................................................................................................ 231 Hawaiian Plantation .......... 233 Kiwi-Strawberry Juicer...................................... 229 Blueberry Blast .................................................................................................................. 225 Strawberry Banana Smoothie .......................................................... 226 Honey & Cinnamon Banana ....................................................... 219 Grape Kebabs..................

............................................................. 239 Pine-Apple Cubed................................................................................... 257 Spicy Lentils ...................................................................................................................................................................................... 241 Vegetables............................................. 259 Sautéed Shiitake Mushrooms...........................................................................................................276 Tropical Smoothie...................................................... 250 Sweet and Sour Cabbage ..................................................................................... 258 Garlic and Herb Portabella Mushrooms ............................................................................................................................ 248 Sesame -Roasted Asparagus ..................................................................................................... 240 Breakfast fruit Smoothie ............................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................... 236 Vegetable Juice ......... 253 Wok Seared Corn on the Cob ........... 237 Wacky Carrot Juice............................................................................................................................................... 252 Balsamic & Parmesan Roasted Cauliflower .......................................................... 251 Cabbage with Caraway Seeds... 250 Broccoli with Orange Sauce .......................................................... 249 Slow-Simmered Bok Choy ............................................................................................................................... 251 Carrots Hawaiian .......................................................................................................... 247 Thai Style Vegetables ............................................... 255 Sautéed Green Beans ..................................................................... 249 Brussels Sprouts with Basil and Garlic...................................................... 253 Garden Fresh Cucumbers.............................................................................. 247 Artichoke Fajitas..................................................................................................................................................................................................................................... 236 Strawberry & Cream ........................................................................................................................................................................... 242 Mixed Grilled Vegetables ....................... 257 Sautéed Kale ...................................................................................................................................................................................................................................................................................................................................... 236 Apple Smoothie ....................................................... 237 Ginger Mania .................................................................................................................................................................................... 239 Grass Smoothie ................ 245 Carrots & French Green Beans ............................................................................................. 254 Marinated Eggplant.... 240 Black Cherry Ice Cream............................ 254 Garbanzo Veggie Burgers.. 256 Healthy Stuffed Green Peppers...................................................................................................................................... 238 Coconut Smoothie......................................................... 244 Mixed Bag Pasta Salad .................... 243 Ratatouille ................................................................... 240 Banana-Strawberry Sherbet .......................... 259 .................................................................................................................... 248 Black-Eyed Pea Dip Recipe........................................................................................................................................................................................................................................................ 256 Guacamole ..................................................................................................................................................................... 239 Healthy Smoothie.......................................................................................................... 246 Chinese Vegetables.................................................................................................................................................................................... 238 Green Tea Non Dairy Smoothie Recipe ................................................ 255 French Green Bean Casserole................................................................................................................................................................... 252 Caramelized Corn ............... 238 Alternative Drink Smoothie.................................................................. 258 Dhal.......... 237 Tomato and Celery Juice ........................................................................................................................................................ 235 Vegan Green Smoothie .............................................................................................................................................................................................................................................

......... 263 Mashed Potatoes and Rutabagas..................................................................................................................................................................................... 262 Rosemary Roasted Potatoes......................................................... 266 Tofu and Green Onion Veggie Burgers ...................................................................................................................................................................................................................................................................................................................................... 270 Zucchini Stir Fry ................................................................................................................................................................................................................................................................................... 261 Baked Potato Boats .................... 269 Roasted Yams with Rosemary ......................................................... 265 Baked Stuffed Sweet Potatoes ... 264 Baked Spaghetti Squash............................................................. 261 Mango-Radicchio Appetizer............................................................................................................................................................................................................................................ 264 Baked Stuffed Acorn Squash ........................... 263 Spinach Dip Recipe........................................................................................................................................................... 268 Tangy Turnips.. 265 Sweet Potato Fries................................................................................................................. 269 Zucchini Italian Style................................................................................................................................................ 267 Tomato Egg Fu Yung............................................. 267 Tomato and Basil Bruschetta ........................ 268 Pico de Gio............................................................... 260 Peas à la Française ................................................. 262 Potatoes in Yogurt Sauce ..................................................................................................................... 260 Baked Vegetable Chips.............................................. 270 .............................................................................................................................................................................277 Stir-Fried Okra Recipe..... 266 Spice-Crusted Tofu ....................................................................................................................................................................................................

org American Diabetes Association www.mindbodysoul. www. NBC’s place to participate and find additional information.chefvideo.mypyramid.gov Food Pyramid explained.Pickarestaurant. Biggest Loser Club.com Susan B. but many are) www. The raw Food Detox Diet by Natalia Rose. www.aicr. www.us Detox cookbook.com Glycemic Index of Foods. www. www.diabeties.medicine. Collin Campbell. www.org Lance Armstrong’s Livestrong Program. The China Study.gov Alterative Pyrmids.glycemicindex.livestrong. www.oldwayspt.WorldFamousDish.Net www.tv Video Recipes (Not all choices are great.net DocShop www.kidscook. Maurice Shils Medicine. Modern Nutrition in Health and Disease.Komen.gov Federal Department of Agriculture Journal of the American Dietetic Association US Department of Health American Health Associates Cr Society International Modern Nutrition in Health and Disease.com FDA.org American Institute for Cancer www. www.com 21 Detox program.fda. T.com American Heart Association www.biggestloserclub.org Beating Cancer with Nutrition. Patrick Quillin. www.278 References & Informative Websites Kid-friendly recipes DVD/Cookbook.com Track nutritional labels of most product you eat that you could not do the analysis on the spot. Komen www.docshop.tv National listing with heart healthy recipes and suggestion of good foods. Maurice E Shils .com USDA Guidelines and articles on nutrition. www.americanheart.thedailyplate. www.com Detox Recipe DVD Sales.usda. www.

95 Additional Wrist Bans (Ship Included) $5 21 Day Detox Diet Program $259 Visit Website Visit Website Pharmaceutical Grade Supplements and Vitamins Dallas Area Only: Fruit and Vegetable Delivery.com Eat The Right Foods: Nutrition Book $29. We practice what we preach and offer a convenient way to get fresh fruits and vegetables. All Prices Subject to Change.279 Other Information and Services @ www.00 $21.95 $129. laminated reference sheets. Check website for total inclusion. Ebooks either version – Instant Delivery w/ Banned Mailed to you Inspiration DVD – Let us create a DVD based on pictures of goals in your life mixed to your favorite song.95 Cook The Right Foods: Companion Cookbook FitEat Program Digital Editions of Nutrition and Cookbook plus several PDF.95 $99. 7-Day 3. Please go to website for current pricing.95 $99.EatTheRightFoods. 3-Day 2. Mail them to us Nutritional Analysis 1.95 $200 $69. www.com . nutritional analysis. Fill out page 50 of the book and note the picture numbers to be included on a CD. special offers and ban. 3-Day Start and 7 Day Follow up $29.EatTheRightFoods.

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Our program will not tell you to start exercising. Cook the Right Foods is the companion cookbook to Eat The Right Foods out nutrition book both educate you to put the best foods in your mouth for optional health. For those dealing with chronic diseases. TX 75219 $29. We don’t just give you recipes we actually tell you how to cook and plan your meals.Cook the Right Foods The first step in a path to wellness is to eat better. take supplements or join a weight loss group. Chef Media & Publishing Group 3519 Dickason Studio G Dallas. they do not get at the root of all weight loss problems. go on a diet. obesity or poor health there is no better option than to learn how to eat right.95 ISBN 9-709825-925-1 . While all of these options offer varying degrees of success. that we do not eat the right foods. weight loss for those affected by chronic disease.

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