Serving size:: 3 ounces of steak, 1 scant cup quinoa and 2 Tbs dressing
Calories – 488; Carbohydrates – 46 grams

serves 4
You might need to buy:
  • chopped cilantro
  • chopped tomatoes
  • black pepper
  • cayenne pepper
  • ground cumin
  • EVOO
  • LS Soy sauce
  • lime juice
  • ----------------------------------------------------------------------------------------------------------
ready in about an hour; serves 6
You might need to buy:
  • canola oil
  • ground pepper
  • salt
  • apple pie spice
  • canola oil
  • apple pie spice

Calories: 76, Fat: 3 grams, Protein: 1 grams,Carbohydrates: 10 grams, Fiber: 2 grams, Net Carbs: 8 grams.
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You might need to buy:
  • seasoned)
  • freshly squeezed orange juice
  • rice wine vinegar (not sweetened or
  • Combine dressing ingredients in a bowl.
  • Put potato in a small saucepan with enough lightly
  • salted water to cover and bring to a boil. Cook until
  • flavor to come through.
  • dressing. Serve immediately.
  • colander.
  • packed spinach leaves
  • cups)
  • salt
  • freshly ground black pepper
  • Salad:
  • extra-virgin olive oil
  • Dressing:
ready in about 45 minutes; serves 6
You might need to buy:
  • seasoned bread crumbs
  • large egg
  • chopped flat-leaf parsley
  • grated parmesan cheese
  • Salt and pepper
  • ground turkey
  • extra-virgin olive oil
  • chicken broth

GREEN CURRY PASTE The inspiring recipe called for a whole three tablespoons of green curry paste. I’ve learned from experience that (1) different brands vary in “heat” and (2) tolerances for heat vary too! I started off with just one teaspoon and then later added another two teaspoons. That was “perfect” heat for me, taste-wise, and for my three male taste-testers as well.
SWEET POTATOES If cooking on the stovetop, cut the sweet potato cubes quite small so they cook more quickly and evenly.
LENTILS Red lentils are the softest lentils, they “melt” into whatever you’re cooking. Brown and black and green lentils would work too but the texture would be considerably different.
ROASTED PEPPERS Roasted red peppers can be every-so-pricey in every-day grocery stores. I stock up at Trader Joe’s and, for St. Louisans, at Global Foods in Kirkwood. You could also roast your own, either in the oven or on a gas stove.
SPINACH Baby spinach cooks so quickly, add it at the very last minute. I take the time to slice off the stems but this is mostly for aesthetics. If you use regularly curly spinach, it takes longer to cook so add it with the roasted peppers.
SLOW COOKER vs STOVETOP Regular readers know that I like the “idea” of slow cookers but am often disappointed by the bland, mushy-texture results. NOT HERE! In fact, I liked the slow cooker version a tiny bit better than the stovetop version, the flavors really melded together with longer, slower cooking.
NUTRITION INFORMATION Per Cup: 209 Calories; 3g Tot Fat; 1g Sat Fat; 1mg Cholesterol; 486mg Sodium; 37g Carb; 6g Fiber; 9g Sugar; 10g Protein. WEIGHT WATCHERS POINTS: WW Old Points 3.5 & WW PointsPlus 5 CALORIE COUNTERS 100-calorie serving, 1/2 cup; 50-calorie serving, 1/4 cup.

ready in about 510 minutes
You might need to buy:
  • olive oil
serves 6
You might need to buy:
  • sugar
  • large eggs
  • vanilla extract
  • Topping:
  • firmly packed light brown sugar
  • all-purpose flour
serves 4
You might need to buy:
  • parsley [or cilantro!] + fresh veggies to garnish
  • all-natural olive oil spray or plain oil
  • salt and pepper to taste
  • cayenne pepper or red pepper flakes [optional]
  • dried or fresh cilantro
  • cumin
  • garlic powder
  • chili powder
  • small/medium sweet potato
  • mexi-corn [corn + colorful red/green peppers!]
  • what's in it?
  • corn tortillas
  • black beans
  • t-rex chefs feel free to add shredded chicken/pork or even steak to the flautas
  • vegansaurus chefs simply skip the cheese and add a little extra taco sauce or salsa to the mix. I made a vegan batch along with the cheesy ones & loved them!
ready in about an hour; serves 12
You might need to buy:
  • celery
  • balsamic vinegar
  • large sweet potatoes
  • black pepper
  • garlic powder
  • onion powder
  • olive oil
  • ground turkey meat

A quick, easy dish served over whole grains like millet, quinoa, or brown rice. Use couscous if you’re pressed for time. For variation try cauliflower instead of peas.
Total calories per serving: 198
Fat: 4 grams
Carbohydrates: 34 grams
Protein: 7 grams
Sodium: 438 milligrams
Fiber: 7 grams

serves 4
You might need to buy:
  • tomato sauc
  • wate
  • turmeric
  • frozen peas
  • Salt to tast
  • toasted cashews