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
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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:

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

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
serves 6
You might need to buy:
  • coarsely shredded cabbage
  • chopped green pepper
  • chopped celery
  • chopped onion
  • tomato juice
  • salt
  • black pepper

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serves 8
You might need to buy:
  • King Arthur Self-Rising Flour
  • allspice
  • cold unsalted butter
  • cold milk
  • dried cranberries
  • confectioners' sugar

**Can use goats cheese, with 1/2 teaspoon of lemon juice as well

You might need to buy:
  • organic extra virgin olive oil
  • salt
  • freshly ground black pepper
  • sweet potato mash
  • freshly minced organic parsley
  • organic wild rocket or baby spinach leaves
  • basil leaves

June 29 2001
Didn’t have any chipotle chile, but used Muir Glen’s fire roasted tomatoes.

You might need to buy:
  • ev olive oil
  • chili powder
  • ground cumin
  • ground chipotle chile
  • salt
  • water
  • diced tomatoes
  • lime juice
  • chopped fresh cilantro