Serve w/ Cheese Crisps:
For Sweet Carrot Apple Ginger Soup (6-8 servings): Per serving (About 12oz/342g-wt.): 150 calories (60 from fat), 7g total fat, 1g saturated fat, 2g protein, 23g total carbohydrate (5g dietary fiber, 13g sugar), 0mg cholesterol, 700mg sodium

You might need to buy:
  • # 1 cup water
  • # 1 quart vegetable broth
  • # 1/2 teaspoon fresh cracked black pepper
  • # 1 teaspoon sea salt
  • # 3 tablespoons extra virgin olive oil

“This simple fish dish is quite elegant with its subtle flavor of rosemary. Don’t worry about a few shreds of potato that remain in the skillet. Serve them over the fish. Pair this entrée with steamed asparagus and a large green salad with tomatoes.”

serves 2
You might need to buy:
  • Salt and black pepper to taste
  • extra-virgin olive oil

This makes a strong vinaigrette

You might need to buy:
  • Grey Poupon mustard
  • good red wine vinegar
  • olive oil

Ribollita (re-boiled in Italian) generally refers to leftover hearty vegetable soup with stale bread slices added during reheating. In our version, we combine fresh fennel, carrots, green beans and kale with hearty cannelini beans, boneless chicken thighs and cubed sourdough bread for a robust and satisfying meal.

serves 6
You might need to buy:
  • * 8 boneless chicken thighs
  • * 1 bay leaf
  • * sprig of parsley
  • * 1 cup half inch cubes of day-old bread such as sourdough or country bread
  • * 1 cup water
Belongs to kylerhea Green salad 

Choose mixed salad greens whenever you can. Or mix romaine lettuce with spinach or any other dark green variety. Romaine by itself is fine, but the darker the greens, the more antioxidants they contain. If you find balsamic vinegar too strong for your taste, pick a milder vinegar like apple cider.

serves 1
You might need to buy:
  • Italian or other seasoning mix
  • balsamic vinegar
  • salad greens
Belongs to kylerhea Curried Greens 

When people hear the word “greens,” I think they immediately conjure up childhood memories of overcooked lumps of vegetation they were forced to eat and hated. But the vegetable section of the grocery is a different world today, brimming with a variety of greens such as spinach, chard, kale, mustard, collards, and bok choy that are tasty as well as excellent sources of vitamins and minerals. Iron, calcium, and folic acid (an important B vitamin that helps prevent birth defects and offers protection from heart disease) are abundant in these leafy veggies. Greens can have strong tastes, but I encourage you to experiment with varieties you’ve never tried or haven’t had in a while. I believe you’ll be in for a pleasant surprise.

serves 6
You might need to buy:
  • curry powder
  • Ingredients:
  • tomato paste
  • dark-brown sugar
  • canola oil
Belongs to kylerhea Garlic Broth 

Garlic is one of my favorite foods. It’s an herb with remarkable medicinal properties, and it tastes great too. Garlic is a cardiovascular tonic, lowering blood pressure and cholesterol levels and inhibiting blood clotting. It’s also a powerful germicide and may protect against some carcinogens. The smell of garlic cooking has extremely positive associations for me — it’s comforting and homey. Nor do I have any problem smelling it on other people. If you eat garlic regularly (and with a good attitude), you won’t smell of it. It’s better for you in its natural state, raw or lightly cooked rather than dried as powder or in capsules. Enjoy the smell, taste and healthful
effects of the whole, fresh herb.

serves 4
You might need to buy:
  • olive oil
  • Turkish bay leaf
  • dried thyme
  • dried sage
  • Salt to taste
  • vegetable stock
Belongs to kylerhea VEGETARIAN CHILI 

In the culture and cuisine of the Southwest, chili is serious business. But contrary to what many believe, good chili doesn’t require “carne” or meat. The key to great chili is knowing how to harness the fiery flavor of a wide range of available chile peppers to make the dish exciting yet edible. (“Chili” commonly refers to the dish made with “chile” peppers.) My favorites are the red New Mexican chile peppers traditionally
tied in strings called ristras or available as ground powder, and chipotles which are ripe (red) jalapeños that have been dried and smoked. Experiment with different amounts until you find a level of intensity you’re comfortable with. Be aware, however, that capsaicin, the active component in chile peppers that gives them their heat, is concentrated in the white tissue attached to the seeds. If you’re using whole chiles, you may want to remove that white tissue if you don’t want your chili too hot.

serves 6
You might need to buy:
  • dried whole oregano
  • dried or canned chipotle pepper
  • olive oil
  • allspice
  • ground cumin
  • Garnishes:
  • Chopped raw onion
  • Chopped tomato
  • Shredded lettuce
  • Tortillas
Belongs to kylerhea SANTA FE CHICKEN 

The marinade in this dish is what gives the chicken such a smooth flavor. Although it is ideal if the meat can soak in the marinade for at least 1 hour before cooking to absorb the intricate flavors of the marinade, if you don’t have time, don’t be discouraged, because the chicken will still be flavorful. If you are really planning ahead, you can soak the meat in the marinade for up to two days. Serve this dish with a side of Spanish Rice and Jicama and Carrot Salad. The flavors together are very complementary.

serves 4
You might need to buy:
  • cumin seed
  • ground coriander
  • honey
  • white wine
  • chopped cilantro leaves
  • Mock Sour Cream or low-fat sour cream
  • scallion firecrackers
  • fresh salsa or Papaya Salsa
  • chili powder
  • olive oil
  • low-sodium soy sauce
  • Juice from 3 limes

Whole grains, such as brown rice, quinoa, and oats, are a far better source of energy than the hunks of meat most Americans expect in the center of their plates. Grains supply complex carbohydrates, protein, vitamins, minerals, and fiber all wrapped up in tasty packages. Wild rice is a delicious grain that isn’t really rice at all. It’s actually a
long-grain marsh grass that grows wild in the Great Lakes area and is cultivated commercially in California and the Midwest. I love this grain’s chewy texture and nutty flavor. I mix it here with mushrooms and chopped nuts for a combination of colors, textures and luxuriant flavors. When you use wild rice, be sure to wash it thoroughly first. Set it in a bowl, cover it with water and let the debris float to the surface so you can pour it off. Don’t cook it too long or you’ll get starchy, wimpy grains that have lost much of their flavor.

serves 6
You might need to buy:
  • wild rice
  • freshly squeezed orange juice
  • dry sherry
  • sliced carrots
  • chopped fresh parsley
  • Salt or natural soy sauce to taste
  • finely chopped walnuts or pecans
  • dried porcini or shiitake mushrooms