“A tasty twist on pasta dishes, this salad is brimming with bright, colorful vegetables and the earthy flavor of mushrooms. It’s delicious hot as a dinner entrée or as a cold salad for lunch. If you can’t find udon noodles, you can also substitute vermicelli, a very thin spaghetti.”
“This little dish makes a good mid-morning snack, especially for people trying to restrict their carbohydrate intake. Pestos are a great ingredient to have on hand; experiment with some of the more innovative varieties – just make sure to read the labels carefully.”
- hard boiled egg
- pesto
“This very healthy salad is our own version of tabbouleh (or tabbouli), a Middle Eastern dish made of bulgur and fresh herbs. Good, all-natural versions of fresh tabbouleh are available in the refrigerated sections of most supermarkets. (Look for it next to the hummus.) We’ve added some finely chopped broccoli to replace some of the traditional parsley, which many Americans find a little overpowering, and chopped walnuts for extra crunch and nutrition.”
- freshly squeezed lemon juice
- extra virgin olive oil
- salt
- black pepper
“This is the simplest soup you can make. Use vegetable broth if you want a vegetarian version. You can add leftover pasta, rice, cooked vegetables, or tofu. Use the rest of the escarole for a salad another day.”
- escarole
- reduced sodium chicken broth
- Freshly ground pepper to taste
- grated
" Greens and beans is an Italian classic. If you are using canned chickpeas or garbanzos, rinse them well to remove most of the salt. Try sprinkling this with a bit of balsamic vinegar. "
- extra-virgin olive oil
- small head escarole
- chickpeas
“The aroma and taste of homemade pancakes or waffles is irresistible! The batter in this recipe makes feathery light pancakes, or light and crispy golden waffles. You’ll definitely want to make these for a breakfast or brunch with friends or family, or on that free weekend morning.”
- eggs
- freshly squeezed orange juice
- pure vanilla extract
- milk
- unbleached white flour
- whole wheat pastry flour
- baking powder
- salt
- FOR MEDALLION-SIZED BLUEBERRY PANCAKES:
- FRESH FRUIT COMPOTE FOR PLAIN PANCAKES:
- pure maple syrup
- WAFFLE TOPPING:
- walnuts
- pure
- maple syrup
Calories: 373
Total Fat: 14.4g
Cholesterol: 25mg
Sodium: 807mg
Total Carbs: 48.7g
Dietary Fiber: 11.3g
Protein: 15.8g
- water
- vegetable bouillon
- garlic powder
- chili powder
- ground cumin
- frozen corn
- chopped fresh cilantro
- salt and pepper to taste
Calories: 339
Total Fat: 9.9g
Cholesterol: 0mg
Sodium: 127mg
Total Carbs: 46.3g
Dietary Fiber: 22.3g
Protein: 19.8g
- olive oil
- dried oregano
- bay leaf
- dried basil
- dry lentils
- water
- vinegar
- salt to taste
- ground black pepper to taste
Calories: 289
Total Fat: 4.5g
Cholesterol: 0mg
Sodium: 36mg
Total Carbs: 45.7g
Dietary Fiber: 12.9g
Protein: 18.6g
- red lentils
- water
- fresh shredded coconut
- soy milk
- curry powder
- ground black pepper
Calories: 387
Total Fat: 11.4g
Cholesterol: 55mg
Sodium: 1059mg
Total Carbs: 41.4g
Dietary Fiber: 12.7g
Protein: 26g
- ground beef
- chili seasoning
- black pepper
- garlic powder
- onion powder
- cayenne pepper
- oregano
- sugar
- hot sauce
- Worcestershire sauce