You've watched Dulcie Ward, R.D., prepare these dishes as part of the weekly video support group. Now you can recreate them at home!

April 23, 2008
Lemon Couscous

1 1/4 cup water
3/4 cup couscous
1/4 cup sliced green onions
2 Tbsp minced parsley
2 Tbsp orange juice
1 tsp grated lemon zest
1 Tbsp lemon juice
salt and pepper

Bring the water to a boil. Add the couscous. Remove from the heat, cover, and let stand for five minutes. Add in the remaining ingredients.

April 10, 2008
Spinach, Orange, and Beet Salad

4 small beets, trimmed
2 oranges, peeled and sectioned
1 pound spinach, washed and dried

Dressing:
1/3 cup balsamic vinegar
2 tbsp. orange juice
1 tbsp. water
1 tsp. agave nectar
1 tsp. Dijon mustard
1 shallot, finely minced
salt and pepper

Preheat the oven to 400 degrees. Wrap the beets in foil and roast for 1 hour. When done, peel under cold running water. Slice the beets. Section the oranges. To make the dressing, combine all ingredients in a saucepan and bring to a boil. Lower the heat and reduce the dressing volume by 1/3. Put the spinach in a bowl. Top with oranges and beets. Drizzle on the dressing.

April 3, 2008
Irish Potato and Cabbage Stew
Makes four servings

3 medium sized potatoes, diced
1 onion, diced
2 stalks of celery, diced
1 carrot, diced
2 cups of chopped cabbage
2 tbsp. of flour
6 cups of water
½ tsp. of salt
½ tsp. of freshly ground black pepper
¼ cup of chopped parsley

Dice the potato, onion, celery, and carrot. Chop the cabbage. Add the water, celery, onion, cabbage, potato, and carrot to a pot. Bring the water and veggies to a simmer and allow this to cook for 30 minutes. Put the flour in a mixing bowl. Take ¼ cup of the liquid from the pot and combine it thoroughly with the flour. Stir this flour mix back into the pot. Allow this to simmer for another 10 minutes. Chop the parsley. Remove the stew from the heat. Add in the salt, pepper, and parsley.

Per serving (1/4 of the recipe): Calories 529.2 (132.3), Calories from Fat 12.8 (3.2), Fat 1.4g (0.4g), Total Carbohydrates 116.0g (29.0g), Dietary Fiber 16.5g (4.1g), Sugars 21.5g (5.4g), Protein 13.2g (3.3g), Salt 1296mg (324.0mg), Vitamin A 350% (87.5%), Vitamin B6 73% (18.8%), Vitamin C 173% (43.3%), Calcium 18% (4.5%), Iron 22% (5.5%), Thiamin 36% (9%), Riboflavin 17% (4.3%), Niacin 38% (9.5%), Folate 46% (11.5%), Phosphorous 30% (7.5%), Potassium 66% (16.5%), Zinc 13% (3.3%), Magnesium 34% (8.5%), Copper 40% (10%)

Recipe by Chef Jason Wyrick of The Vegan Culinary Experience (www.veganculinaryexperience.com)

February 28, 2008
Low-Fat Guacamole
Makes 2 1/2 cups (10 1/4-cup servings)

The peas in this guacamole help to lower the fat content and they also add cancer-fighting fiber.

1 cup drained and rinsed canned green peas, or 1 cup fresh or frozen green peas
1 ripe avocado, peeled
1/2 cup mild salsa
1 garlic clove, finely chopped, or 1 teaspoon chopped garlic
1 green onion, chopped (optional)
juice of 1 lemon
1/2 teaspoon ground cumin
1 tablespoon chopped fresh cilantro (optional)
salt, to taste
black pepper, to taste

If using fresh or frozen peas, blanch peas in boiling water for 2 minutes, then cool with cold water and drain. Cut avocado into large chunks. Mash avocado and peas together using a potato masher or fork, or, if a very creamy texture is desired, in a food processor. Mix in salsa, garlic, green onion (if using), lemon juice, cumin, and cilantro (if using). Add salt and black pepper to taste.

Per 1/4-cup: 45 calories; 2.7 g fat; 0.4 g saturated fat; 53.5% calories from fat; 0 mg cholesterol; 1.3 g protein; 4.9 g carbohydrate; 1.3 g sugar; 2.1 g fiber; 227 mg sodium; 12 mg calcium; 0.5 mg iron; 6.1 mg vitamin C; 118 mcg beta-carotene; 0.5 mg vitamin E

Recipe from The Survivor’s Handbook, The Cancer Project

February 21, 2008
Aloo Gobi (Potato and Cauliflower Curry)
Makes 6 servings

1 onion, cut into crescents or chopped
2 medium potatoes, chopped (3 to 4 cups)
1/2 head cauliflower, broken or cut into bite-size florets (3 to 4 cups)
1/2 teaspoon cumin seeds
1/2 teaspoon turmeric
1/2 teaspoon ground coriander
1/4 teaspoon ground ginger
1/4 teaspoon cinnamon
1/8 to 1/4 teaspoon cayenne pepper
1 15-ounce can diced tomatoes, or 1 1/2cups freshly chopped tomatoes
2 tablespoons apple juice concentrate
1/2 teaspoon salt

Heat 1/2 cup water in a large pot. Add onion and cook over medium-high heat, stirring occasionally, until onion begins to soften, about 3 minutes. Reduce heat to medium. Add potatoes and cauliflower. Continue cooking, stirring often, about 5 minutes. Add water, 1/4 cup at a time, if needed to prevent sticking.

Toast cumin seeds, turmeric, coriander, ginger, cinnamon, and cayenne in a dry skillet over medium heat, stirring constantly, about 2 minutes. Add to vegetables along with tomatoes, apple juice concentrate, and salt. Stir to mix, then cover and simmer until flavors are blended, about 20 minutes.

Variation: For a sweeter curry, add 1/2 cup golden raisins with tomatoes, apple juice concentrate, and salt.

Per serving (1/6 of recipe): 91 calories, 0.4 g fat, 0.1 g saturated fat, 4.1% calories from fat, 0 mg cholesterol, 2.7 g protein, 20.9 g carbohydrate, 5.6 g sugar, 3.9 g fiber, 302 mg sodium, 53 mg calcium, 2.3 mg iron, 30 mg vitamin C, 66 mcg beta-carotene, 0.6 mg vitamin E

This recipe is a preview from the upcoming new edition of The Survivor's Handbook: Eating Right for Cancer Survival.

February 14, 2008
"Un" Apple Pie
Makes 4 servings

4 Granny Smith apples
2 tablespoons lemon juice
1 teaspoon canola oil
1/4 cup apple cider
2 tablespoons maple syrup
1/4 teaspoon lemon zest
1/4 teaspoon vanilla extract
1/4 teaspoon cinnamon
1/4 teaspoon ground cloves

Slice apples and toss with lemon juice in a large bowl. In a large skillet, heat oil. Add apples and sauté for 2 minutes. Reduce the heat to low, cover, and simmer for 5 to 8 minutes. Using a slotted spoon, remove apples from the skillet to a serving dish.

Add cider, syrup, lemon zest, vanilla, cinnamon, and cloves to the skillet. Cook over medium-high heat until syrupy. Spoon over the apples.

Per serving (1/4 of recipe): 119 calories; 1.5 g fat; 0.1 g saturated fat; 11.1% calories from fat; 0 mg cholesterol; 0.4 g protein; 28.3 g carbohydrate; 22.1 g sugar; 3.5 g fiber; 5 mg sodium; 20 mg calcium; 0.4 mg iron; 8.5 mg vitamin C; 38 mcg beta-carotene; 0.5 mg vitamin E

Recipe from A Pinch of Thyme nutrition services by Chef Robyn Webb.

February 7, 2008
Red Bean Casserole
Makes 4 servings

This simple casserole is high in fiber, which helps your body eliminate excess hormones, toxins, and carcinogens. Just 1 serving of this casserole has 8 grams of fiber, so you’re well on your way to your 40-gram daily goal.

3 cups cooked long-grain rice
2 15-ounce cans red beans or other favorite beans, drained and rinsed, or 3 cups cooked beans
1 cup chopped red onion
1 garlic clove, minced
1 cup chopped celery
2 tablespoons chopped fresh parsley
1 teaspoon salt
1/2 teaspoon black pepper
dash hot sauce
vegetable oil spray

Preheat oven to 350°F.

Combine rice, beans, onion, garlic, celery, parsley, salt, black pepper, and hot sauce in a casserole dish coated with vegetable oil spray. Bake uncovered for 20 minutes or until thoroughly heated.

Per serving (1/4 of recipe): 344 calories, 1.2 g fat, 0.3 g saturated fat, 3.2% calories from fat, 0 mg cholesterol, 15.2 g protein, 68.5 g total carbohydrates, 2.9 g sugar, 8 g fiber, 967 mg sodium, 71 mg calcium, 5.5 mg iron, 6.9 mg vitamin C, 204 mcg beta-carotene, 0.6 mg vitamin E

Recipe by Brie Turner-McGrievy, M.S., R.D.

January 31, 2008
Kwick Kale

1/2 cup water
1 bunch kale (red or green or some of each) (6-8 cups chopped)
Seasoned rice vinegar

Wash kale, remove stems and chop leaves into 1/2 inch wide strips. Heat water in large skillet with lid. When boiling, add kale. Cover and cook over medium heat until greens are bright green and tender, about 5 minutes. Sprinkle with seasoned rice vinegar to taste and stir to heat. Serve warm. Delicious with a simple bean dish and a grain dish.

Recipe by Caroline Trapp, APRN, BC-ADM, CDE, Diabetes Nurse Practitioner

January 24, 2008
Creamy Root Soup
Makes about 10 1-cup servings

3 1/2 to 4 cups water or vegetable broth, divided (1/2 cup, plus 3 cups, plus 1/2 cup)
1 large onion, chopped
1 large baking potato, chopped
2 large carrots, sliced
1 medium rutabaga, peeled and chopped
1 large sweet potato, chopped
1 1/2 teaspoons salt
1/2 teaspoon ground ginger
1/2 teaspoon ground cumin
1/2 teaspoon turmeric
1/8 teaspoon crushed red pepper or cayenne pepper
4 cups washed, coarsely chopped fresh spinach

Heat 1/2 cup water or broth in a large pot. Add onion and cook over high heat, stirring often, until soft and translucent, about 5 minutes.

Stir in 3 cups water or broth and remaining ingredients except spinach. Bring to a simmer, then cover and cook, stirring occasionally, until vegetables are tender and the soup is thickened, about 30 minutes.

Stir in spinach and simmer until just tender, about 5 minutes. Add remaining 1/2 cup water or broth, if desired, for a thinner soup.

Per 1-cup serving: 70 calories, 0.3 g fat, 0.1 g saturated fat, 3.3% calories from fat, 0 mg cholesterol, 2 g protein, 16 g carbohydrate, 3.8 g sugar, 2.9 g fiber, 386 mg sodium, 55 mg calcium, 1.5 mg iron, 16.6 mg vitamin C, 3767 mcg beta-carotene, 0.6 mg vitamin E

January 17, 2008
Hoppin' John Salad
Makes 4 servings

3 cups cooked long-grain rice
2 15-ounce cans black-eyed peas, drained and rinsed
1 cup chopped red onion
1 garlic clove, minced
1 cup chopped celery
2 tablespoons chopped fresh parsley
1 teaspoon salt
1/2 teaspoon black pepper
dash hot sauce
vegetable oil spray

Preheat oven to 350°F.

Combine rice, peas, onion, garlic, celery, parsley, salt, black pepper, and hot sauce in a casserole dish coated with vegetable oil spray. Bake uncovered for 20 minutes or until thoroughly heated.

Recipe by Brie Turner-McGrievy, M.S., R.D.

January 10, 2008
Curried Lentil Soup
Makes about 2 1/2 quarts (10 1-cup servings)

1 cup dry lentils, rinsed
1 onion, chopped
2 celery stalks, sliced
4 garlic cloves, minced
1 teaspoon cumin seeds, or 1/2 teaspoon ground cumin
8 cups water or vegetable broth
1/2 cup dry couscous
1 cup crushed tomatoes
1 1/2 teaspoons curry powder
1/8 teaspoon black pepper
1 teaspoon salt, or to taste

Combine lentils, onion, celery, garlic, cumin, and water or broth in a large pot. Bring to a simmer, then cover loosely and cook until lentils are tender, about 50 minutes.

Stir in couscous, tomatoes, curry powder, and black pepper. Continue cooking until couscous is tender, about 10 minutes. Add salt to taste.

Per 1-cup: 107 calories; 0.4 g fat; 0.1 g saturated fat; 3.5% calories from fat; 0 mg cholesterol; 6.4 g protein; 20.2 g total carbohydrates; 1.6 g sugar; 4.2 g fiber; 280 mg sodium; 34 mg calcium; 2.4 mg iron; 4.3 mg vitamin C; 48 mcg beta-carotene; 0.4 mg vitamin E

Recipe from Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.; recipe by Jennifer Raymond, M.S., R.D.

January 3, 2008
Parsnip Mashed Potatoes
Makes about 4 1-cup servings

These are absolutely the most delicious mashed potatoes and they’re nearly fat free! The garlic in this recipe adds flavor and many health benefits. Garlic contains two main medicinal compounds—allicin and diallyl sulphides—which can help boost the immune system and fight off cancer

3 garlic cloves
1 parsnip, peeled
2 large russet potatoes, peeled
3/4 cup water
1/2 cup unsweetened soy- or other non-dairy milk
1/2 teaspoon salt, to taste
1/8 teaspoon black pepper, to taste

Spread garlic in a medium pot. Cut parsnip into 1-inch chunks and place over garlic. Cut potatoes into 1-inch chunks and spread over parsnips. Add water. Bring to a low simmer. Cover pan, reduce heat to low, and cook until tender when pierced with a knife, about 25 minutes. Check occasionally, adding extra water a tablespoon at at time if pot becomes dry.

Mash with a potato masher or fork, then stir in enough non-dairy milk to obtain a creamy consistency. Add salt and black pepper. 

Per 1-cup serving: 161 calories, 0.6 g fat, 0.1 g saturated fat, 3.4% calories from fat, 0 mg cholestero, l4.1 g protein, 36.1 g carbohydrate, 3 g sugar, 4.3 g fiber, 328 mg sodium, 63 mg calcium, 0.9 mg iron, 15.1 mg vitamin C, 3 mcg beta-carotene, 0.3 mg vitamin E

Recipe by Jennifer Raymond, M.S., R.D.

December 20, 2007
Penne with Kale, Tomatoes, and Olives
Makese 4 servings

The kale in this flavorful combination provides highly absorbable calcium and isothiocyanates, which have strong anti-cancer effects.

1 medium onion, chopped
1/4 cup vegetable broth or water
1 bunch kale, cut or torn into approximately 1” pieces (about 5 cups chopped)
2 14.5-ounce cans chopped, preferably fire-roasted, tomatoes, undrained, or 3 cups of freshly chopped tomatoes plus ½ cup water or vegetable broth
1/2 cup pitted and sliced Kalamata olives
1 tablespoon chopped fresh parsley
8 ounces dry whole-wheat penne pasta
1/4 cup dairy-free (vegan) parmesan cheese substitute or nutritional yeast (optional)

Sauté onion with vegetable broth or water over medium heat for 3 minutes. Add kale and tomatoes and their liquid. Bring to a boil and then reduce heat, cover, and simmer for 20 minutes. Add olives and parsley. Cook an additional 5 minutes.

Meanwhile, cook pasta according to package directions. Drain and transfer to a serving bowl. Add kale mixture and toss gently. Serve immediately. Sprinkle vegan parmesan substitute or nutritional yeast over top, if using.

Per serving (1/4 of recipe): 281 calories, 3.3 g fat, 0.5 g saturated fat, 10.5% calories from fat, 0 mg cholesterol, 12 g protein, 57.6 g carbohydrate, 8.3 g sugar, 8.7 g fiber, 497 mg sodium, 166 mg calcium, 5 mg iron, 53.9 mg vitamin C, 6796 mcg beta-carotene, 2.9 mg vitamin E

Recipe by Amy Lanou, Ph.D. (from the Survivor’s Handbook)

December 13, 2007
Fiesta Salad
Makes 10 servings

This salad is a celebration of color and taste. It may be made in advance and keeps well for several days. It is nearly fat-free which is important when it comes to lowering cancer risk and improving survival.

3 15-ounce cans black beans, drained and rinsed, or 4 ½ cups cooked black beans
2 cups frozen corn, thawed
2 large tomatoes, chopped
1 large green bell pepper, seeded and chopped
1 large red or yellow bell pepper, seeded and chopped
1/2 cup chopped purple onion
3/4 cup chopped fresh cilantro (optional)
2 tablespoons seasoned rice vinegar
2 tablespoons cider vinegar or distilled vinegar
juice of 1 lime or lemon
2 garlic cloves, minced
2 teaspoons ground cumin
1 teaspoon ground coriander
1/2 teaspoon crushed red pepper, or 1 pinch cayenne pepper
1/2 teaspoon salt, or to taste

Combine beans with corn, tomatoes, bell peppers, onion, and cilantro, if using. Whisk together remaining ingredients and pour over salad. Toss gently to mix.

Per serving (1/10 of recipe):174 calories, 1 g fat, 0.2 g saturated fat, 5.2% calories from fat, 0 mg cholesterol, 9.2 g protein, 34.9 g carbohydrate, 7 g sugar, 7.7 g fiber, 337 mg sodium, 77 mg calcium, 2.9 mg iron, 52.5 mg vitamin C, 503 mcg beta-carotene, 0.7 mg vitamin E.

Recipe by Jennifer Raymond, M.S., R.D.

November 29, 2007

Moroccan Chickpea Salad
1 can chickpeas, drained
1 cup diced pitted dates
2 carrots, diced or shredded
¼ cup black olives

Dressing:
2 tsp olive oil
3 Tbsp lemon juice
1 Tbsp agave nectar
½ tsp cumin
¼ tsp cinnamon
pinch cayenne pepper
salt and pepper

1. Combine the chickpeas with the dates, carrots and olives
2. Whisk together the dressing ingredients and pour over the salad. Mix well.

Asian Tofu
¾ cup vegetable broth
4 Tbsp hoisin sauce
2 Tbsp reduced sodium soy sauce
2 tsp rice vinegar
½ tsp hot chili oil
2 garlic cloves minced
1 tsp grated ginger
cooking spray
1 pound extra firm tofu, pressed and cut into 1-inch-thick slices
and cut into 1 inch thick slices
Garnish: Chopped scallions

1. In a bowl, combine all ingredients except cooking spray and tofu.
2. In a large skillet coated with cooking spray, heat the pan over medium heat. Add the tofu slices a few at a
time and brown on both sides, about 2-3 minutes per side.
3. Remove the tofu from the skillet and add in the sauce.

Southwestern Barley and Corn Salad
1 ¼ cups water
1/3 cup pearled barely
salt to taste
1 can red kidney beans
1 cup yellow corn kernels
(frozen and thawed or fresh cooked)
1 red pepper, diced
1 yellow pepper, diced
3 scallions, chopped
2 small tomatoes, diced
1 jalapeno pepper, minced
2 garlic cloves, minced
2 Tbsp minced cilantro

Dressing:
Juice of 1 lime
2 tsp olive oil
1 tsp dried oregano
½ tsp cumin

1. In a saucepan, bring the water to b oil. Add the barley, bring to another boil, lower the heat and simmer for
30-45 minutes until barley is tender.
2. Combine the beans, corns, red and yellow peppers, scallions, tomatoes, jalapeno pepper, garlic and cilantro
in a large salad bowl. Add the cooked barley. Toss well.
3. Whisk the dressing in a small bowl. Add to the salad, toss well. Season with additional salt and pepper.

November 22, 2007

Yams with Cranberries and Apples
Makes about 6 1-cup servings

This colorful blend of sweet and tart flavors is a perfect addition to any autumn meal.

2 yams
1 tablespoon olive oil
1 large green apple, peeled and diced
1 cup fresh or frozen cranberries
2 tablespoons maple syrup
1/2 cup orange juice

Preheat oven to 350°F.

Peel yams and cut into 1/2-inch cubes (you should have about 4 cups). Toss with olive oil and spread in a 9"×13" baking dish. Top with apple and cranberries.

Mix maple syrup and orange juice and pour over casserole. Cover and bake until yams are tender when pierced with a fork, about 1 hour.

Per 1-cup: 108 calories; 2.4 g fat; 0.3 g saturated fat; 20.1% calories from fat; 0 mg cholesterol; 1 g protein; 21.8 g total carbohydrates; 13.1 g sugar; 2.5 g fiber; 15 mg sodium; 23 mg calcium; 0.5 mg iron
18 mg vitamin C; 4768 mcg beta-carotene; 1 mg vitamin E
Recipe from Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.; recipe by Jennifer Raymond, M.S., R.D.

November 15, 2007

Autumn Stew
Makes 2 1/2 quarts (10 1-cup servings)

This colorful stew is a true celebration of the autumn’s abundance. For special occasions, serve it in a pumpkin that has been hollowed-out and baked until just tender.

1 1/2 cups water, divided
1 tablespoon reduced-sodium soy sauce
1 onion, chopped
1 red bell pepper, seeded and diced
4 large garlic cloves, minced
1 butternut squash (about 1 pound)
1 15-ounce can crushed tomatoes
1 1/2 teaspoons dried oregano
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon black pepper
1 15-ounce can kidney beans, undrained
1 15-ounce can corn, undrained, or 2 cups frozen corn    

Heat 1/2 cup of water and soy sauce in a large pot. Add onion, bell pepper, and garlic. Cook over medium heat until onion is soft and most of the water has evaporated, about 5 minutes.  

Peel squash then cut it in half. Scoop out seeds and discard. Cut squash into 1/2-inch cubes (you should have about 4 cups). Add to cooked onions along with tomatoes, 1 cup water, oregano, chili powder, cumin, and black pepper. 

Cover and simmer until squash is just tender when pierced with a fork, about 20 minutes. Add kidney beans and corn and their liquids and cook 5 minutes longer.  

Per 1-cup serving: 93 calories, 0.7 g fat, 0.1 g saturated fat, 6.3% calories from fat, 0 mg cholesterol, 4.4 g protein, 19.9 g carbohydrate, 4.9 g sugar, 3.8 g fiber, 244 mg sodium, 49 mg calcium, 1.8 mg iron, 32.4 mg vitamin C, 1853 mcg beta-carotene, 1.1 mg vitamin E
Recipe from Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.; recipe by Jennifer Raymond, M.S., R.D.

No-Meat Loaf
Makes 12 slices

This savory loaf is delicious with Mashed Potatoes and Brown Gravy or as a sandwich filling. The vegetables need to be finely chopped, which can be easily accomplished with a food processor.

1 cup uncooked bulgur
1 1/2 cups boiling water
2 tablespoons water
1 small onion, finely chopped
1 medium carrot, shredded or finely chopped
2 celery stalks, finely chopped
1 pound mushrooms, finely chopped
1/2 cup finely chopped walnuts
1/3 cup potato flour
1/2 teaspoon dried marjoram
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon dried thyme
1/4 teaspoon dried sage
1/4 teaspoon black pepper
3 tablespoons ketchup or barbeque sauce
1 tablespoon reduced-sodium soy sauce
4 teaspoons stone-ground mustard
vegetable oil spray
additional ketchup or barbeque sauce for topping

Place bulgur in a large bowl and pour 1 1/2 cups boiling water over it. Soak until bulgur is tender and most of the water is absorbed, about 15 minutes. Heat 2 tablespoons water in a non-stick skillet and add onion, carrot, and celery. Cook over medium-high heat for 3 minutes, stirring often. Stir in mushrooms and continue cooking, stirring occasionally, until vegetables are soft and mushrooms are brown, about 5 minutes.

Preheat oven to 350°F.

Drain any excess water off the bulgur. Add vegetables along with walnuts, flour, marjoram, garlic powder, salt, thyme, sage, black pepper, 3 tablespoons ketchup or barbeque sauce, soy sauce, and mustard and stir for 1 to 2 minutes, until the mixture holds together. Pat into a vegetable oil sprayed 5"×9" loaf pan and top with ketchup or barbeque sauce. Bake for 60 minutes. Let stand for 10 minutes before serving.

Per slice (1/12 of loaf): 120 calories, 3.6 g fa, t0.4 g saturated fat, 27.1% calories from fat, 0 mg cholesterol, 3.7 g protein, 20.8 g carbohydrate, 5.3 g sugar, 3.8 g fiber, 385 mg sodium, 25 mg calcium, 1.2 mg iron, 5 mg vitamin C, 519 mcg beta-carotene, 0.4 mg vitamin E
Recipe from Turn Off the Fat Genes by Neal D. Barnard, M.D.; recipe by Jennifer Raymond M.S., R.D.

Breakfast Sweet Potato Pudding
Makes about 3 1/2-cup servings

This breakfast will appeal to lovers of hot cereal and porridge. It takes just moments to prepare if you have cooked sweet potatoes or yams on hand.

1/3 cup rolled oats
1/2 cup soy- or rice milk
1 cup cooked sweet potato or yam
1 tablespoon maple syrup
1/4 teaspoon cinnamon

Combine all ingredients in a blender and blend until smooth

Per 1/2-cup serving: 151 calories, 1.4 g fat, 0.2 g saturated fat, 8.2% calories from fat, 0 mg cholesterol, 4.6 g protein, 31.1 g carbohydrate, 12.4 g sugar, 4.2 g fiber, 55 mg sodium, 94 mg calcium, 1.5 mg iron, 16.8 mg vitamin C, 9783 mcg beta-carotene, 0.8 mg vitamin E
Recipe from Turn Off the Fat Genes by Neal D. Barnard, M.D.; recipe by Jennifer Raymond M.S., R.D.

Sauteed Rainbow Chard
Makes 3 1-cup servings

1 bunch of rainbow chard, chopped
½ cup water
2 garlic cloves, finely minced

Heat ½ cup water in skillet. When water is heated add minced garlic. Let garlic sauté until it lightly browns and then add all of your chopped rainbow chard. Let simmer for 5 minutes until the desired texture.

Per 1-cup serving: 40 calories, 0.2 g fat, 0 mg cholesterol, 3.5 g protein, 8.2 g carbohydrate, 3.8 g fiber, 314 mg sodium, 107 mg calcium, 4 mg iron, 32.4 mg vitamin C
Recipe by Jill Eckart, C.H.H.C.

November 8, 2007

Easy Veggie Fajitas
Makes 6 servings

1/4 cup vegetable broth or water
1 onion, sliced into strips
1 teaspoon ground cumin
3 bell peppers (red, yellow, green, or a combination), seeded and sliced into strips
2 15-ounce cans black beans, drained and rinsed
6 whole-wheat tortillas
1 cup salsa

Heat broth or water in a non-stick skillet. Add onion and cook until translucent. Add cumin and bell peppers. Cook over medium heat until peppers are tender.

Heat beans in microwave for 1 minute.

Place tortilla in a large skillet over medium-low heat. Add 1/2 cup of heated black beans and 1/2 cup of the onion and pepper mixture. Fold tortilla in half, over the beans and vegetables, and cook for 3 minutes. Remove from heat and garnish with salsa. Repeat this procedure with the remaining 5 tortillas.

Per serving: Calories: 257; Fat: 2 g; Saturated Fat: 0.4 g; Calories from Fat: 7%; Cholesterol: 0 mg; Protein: 12.9 g; Carbohydrates: 50.3 g; Sugar: 8 g; Fiber: 10.5 g; Sodium: 408 mg; Calcium: 101 mg; Iron: 4.2 mg; Vitamin C: 83.4 mg; Beta-Carotene: 681 mcg; Vitamin E: 1.3 mg.
Recipe by Jennifer Reilly, R.D.

November 1, 2007

Three-Ingredient Crock Pot Black Bean Chili
Serves 4-5

2 15 oz. cans black beans, rinsed and drained
3 15 oz. jars salsa (mild – hot, depending on preference)
1 bag frozen corn, defrosted by running under cold water
1 tbsp fresh or bottled lime juice (optional)
Chopped fresh cilantro (optional)

Place ingredients in a crockpot. Cook on low for 8 hours or high for 90 minutes. Freezes well. Also delicious served over brown rice or sweet potatoes, with a green vegetable side dish.

Recipe by Caroline Trapp, MSN, APRN, BC-ADM, CDE

October 18, 2007

Grains, Beans and Greens in a Small Rice Cooker
Serves 2-3

2 scoops (1.5 cups) grain of choice, such as long-grain brown rice
1 15 oz can low-salt or well-rinsed beans such as garbanzo beans
2 cups water or vegetable broth (low sodium preferred)
Herbs of choice, such as 1 tsp Italian Blend, and/or  2 tbsp fresh parsley
2 cups fresh spinach, kale or other greens, washed and torn into small pieces
Lemon juice or seasoned rice vinegar, to taste

Lightly oil or spray the bottom of the rice cooker (if not using a ceramic rice cooker). Put all ingredients into the rice cooker in the order listed, except for the lemon juice or vinegar. Turn the rice cooker on. When the light goes off in about 30-40 minutes, stir, and sprinkle with lemon juice or seasoned rice vinegar. Enjoy.

Recipe by Caroline Trapp, MSN, APRN, BC-ADM, CDE

October 11, 2007

Mayan Black Bean Soup
Makes 8 to 10 servings

2 cups dry black beans (replace with 4 cups canned, if desired)
8 cups water
1 onion, chopped
1 green or red bell pepper, seeded and chopped
1 teaspoon minced garlic
2 16-ounce cans chopped tomatoes
1 4-ounce can diced green chilies
1 1/2 teaspoons ground cumin
1/4 teaspoon crushed red pepper
1/4 cup chopped fresh cilantro
For dry beans:
Place beans and water in a large pot. Bring to a boil, cover, and reduce heat. Simmer for 1 hour, then add remaining ingredients, except cilantro. Cook until beans are tender, about 2 hours. Add cilantro just before serving; mix in well and let rest, covered, for about 5 minutes.
Hint: This is great to make in a slow cooker. Put everything into the pot, except cilantro, early in the morning. Turn the cooker onto high heat, cover, and let it cook all day. Add cilantro just before serving.

Per serving (1/8 of recipe): 186 calories; 1 g fat; 0.2 g saturated fat; 4.6% calories from fat; 0 mg cholesterol; 11.6 g protein; 34.9 g total carbohydrates; 7.8 g sugar; 11.7 g fiber; 204 mg sodium; 80 mg calcium; 4.1 mg iron; 26.6 mg vitamin C; 147 mcg beta-carotene; 1.1 mg vitamin E
Recipe from Mary McDougall of the McDougall Program; www.drmcdougall.com

September 13, 2007

Curly Pasta Salad
Makes 6 to 8 servings

Make early to allow flavors to blend
1 12-ounce package dry rainbow rotini pasta
1 16-ounce package frozen chopped broccoli and cauliflower, thawed completely
1 cup sliced mushrooms
4 green onions, chopped
1 2-ounce jar chopped pimentos
1/2 cup cherry tomatoes, cut in half
1 cup fat-free honey-Dijon salad dressing
2 tablespoons soy sauce
freshly ground black pepper, to taste
1 dash Tabasco sauce (optional)

Cook pasta according to package directions. Drain and rinse under cool water. Place pasta in a large bowl. Add broccoli, cauliflower, mushrooms, green onions, pimentos, and tomatoes. In a small bowl, mix honey-Dijon dressing and soy sauce. Pour over salad and toss to mix well. Season with black pepper and Tabasco sauce, if using. Refrigerate at least 2 hours before serving.

Per serving (1/6 of recipe): 304 calories; 1.4 g fat; 0.2 g saturated fat; 4.1% calories from fat; 0 mg cholesterol; 10 g protein; 63.3 g total carbohydrates; 9.5 g sugar; 6.9 g fiber; 735 mg sodium; 40 mg calcium; 3.3 mg iron; 37.9 mg vitamin C; 498 mcg beta-carotene; 0.8 mg vitamin E
Recipe from Mary McDougall of the McDougall Program, www.drmcdougall.com

September 6, 2007

Bean Burgers
Makes 6 burgers

1 cup cooked garbanzo beans
1 cup cooked brown rice
1/2 cup quick-cooking oats
1 celery stalk, finely chopped
1 small onion, finely chopped
1 garlic clove, minced
2 tablespoons reduced-sodium soy sauce
1 teaspoon paprika
1/4 teaspoon black pepper
vegetable oil spray
6 whole-wheat burger buns
6 tablespoons Tofu Mayo (see recipe below) or other dairy- and egg-free mayonnaise substitute
6 tablespoons stone-ground mustard
6 tablespoons ketchup
6 tomato slices
6 red onion slices
6 lettuce leaves

Drain garbanzo beans and mash coarsely. Mix with brown rice, oats, celery, onion, garlic, soy sauce, paprika, and black pepper.
Form into six patties. Cook in a vegetable oil-sprayed non-stick skillet over medium heat until lightly browned on both sides.
Warm up the buns, then spread with Tofu Mayo or other dairy- and egg-free mayonnaise substitute, mustard, and ketchup. Place a burger patty on each bun then top each with a tomato slice, onion slice, lettuce leaf, and top bun.

Per burger: 269 calories; 4.3 g fat; 0.7 g saturated fat; 14.5% calories from fat; 0 mg cholesterol; 11.3 g protein; 49.6 g total carbohydrates; 11.5 g sugar; 8.3 g fiber; 857 mg sodium; 86 mg calcium; 3.5 mg iron; 8.2 mg vitamin C; 333 mcg beta-carotene; 0.8 mg vitamin E

Recipe from Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

Tofu Mayo
Makes about 1 1/2 cups

1 12.3-ounce package firm or extra-firm silken tofu
3/4 teaspoon salt
1/2 teaspoon sugar
1 teaspoon Dijon mustard
1 1/2 tablespoons lemon juice
1 1/2 tablespoons seasoned rice vinegar

Combine tofu, salt, sugar, mustard, lemon juice, and vinegar in a food processor or blender, and process until completely smooth, 1 to 2 minutes. Chill thoroughly before using.

August 30, 2007:

Sweet and Sour Stir-Fry

Makes 8 servings

1/3 cup ketchup
1/3 cup cider vinegar
1/3 cup brown sugar
2 tablespoons cornstarch
1 tablespoon diced canned chipotle peppers
1/4 teaspoon crushed red pepper
1/2 cup water
2 teaspoons toasted sesame oil
1 8-ounce package seitan, cut into strips
1 red bell pepper, seeded and thinly sliced
1 medium zucchini, thinly sliced
1 cup thinly sliced onion
2 cups mushrooms
2 cups snow peas
8 cups cooked basmati or jasmine rice

Combine ketchup, vinegar, sugar, soy sauce, cornstarch, pepper flakes, and water in a small bowl. Stir to mix, then set aside.

In a large skillet or wok, heat oil and add onion. Cook over high heat, stirring often, until onion begins to soften, about 3 minutes. Add mushrooms and cook 3 minutes

Add seitan to mushrooms along with bell pepper, zucchini, and snow peas. Cook over medium-high heat, stirring constantly, until vegetables are just barely tender, about 3 minutes. Add reserved sauce mixture and cook, stirring constantly, until clear and thickened, about 2 minutes. Serve over cooked rice.

Per 1-cup stir-fry with 1 cup rice: 322 calories; 1.9 g fat; 0.3 g saturated fat; 5.4% calories from fat; 0 mg cholesterol; 11.9 g protein; 63.6 g carbohydrate; 14.4 g sugar; 2.1 g fiber; 255 mg sodium; 53 mg calcium; 3.3 mg iron; 35.5 mg vitamin C; 578 mcg beta-carotene; 0.5 mg vitamin E

August 23, 2007:

Pasta with Lentil Marinara Sauce

1 pound pasta of choice
1 jar (26 ounces) fat-free low-sodium tomato-based pasta
sauce
1 can (15 ounces) lentils, rinsed and drained
1/2 cup dry red wine (can be nonalcoholic) or low-sodium vegetarian broth
Salt to taste
Freshly ground black pepper

Cook the pasta according to package directions. Meanwhile, combine the pasta sauce, lentils, and wine or broth in a medium saucepan. Heat gently and season with the salt and pepper. Serve over the drained pasta. Makes 5 servings.

Recipe from Dr. Neal Barnard’s Program for Reversing Diabetes by Neal D. Barnard, M.D. Recipes by Bryanna Clark Grogan.

August 16, 2007:

Berry Mousse

1 package (12.3 ounces) reduced-fat extra-firm silken tofu,
crumbled
2 3/4 cups thawed frozen unsweetened berries of choice
3 tablespoons sugar or 2 tablespoons agave nectar
1 tablespoon berry liqueur (optional)

Blend the tofu, berries, sugar or agave nectar, and liqueur, if using, in a blender or food processor until smooth. Spoon into 4 pudding dishes and refrigerate until chilled.

Recipe from Dr. Neal Barnard’s Program for Reversing Diabetes by Neal D. Barnard, M.D. Recipes by Bryanna Clark Grogan.

Kale Chips

1 bundle of kale
Kosher salt to taste
olive oil spray

Preheat oven to about 350 degrees. Wash kale and tear leaves into chip size pieces (remove stems). Spray cookie sheet and kale pieces LIGHTLY with olive oil spray. Sprinkle lightly with Kosher salt. Bake until edges turn slightly brown and chips appear crispy.

Recipe from www.vegweb.com

August 9, 2007:

Kate's Creamed Corn Soup

1 onion, chopped
2 cups vegetable broth
2 carrots, chopped
1 small sweet potato, chopped
1.5 bags of frozen organic corn
1 cup vanilla oat milk
1/2 tsp turmeric
sea salt and pepper to taste

Saute onion on medium heat in a bit of vegetable broth until soft. Add the rest of the broth, carrots and sweet potato. Cook for about 10 minutes or until vegetables are soft. Add frozen corn, oat milk and tumeric. Continue cooking for another 10 minutes. Remove from stove and puree in blender. Add salt and pepper to taste.

Recipe provided by Kate Oakland, Food for Life Cooking Instructor

Choco-Banana Smoothie
Makes about 2 1-cup servings

2 cups frozen banana chunks
1/2 cup chocolate soy- or rice milk
2 tablespoons maple syrup

Combine all ingredients in a blender and blend until smooth, adding a bit more soymilk if necessary.

July 19, 2007: Spinach Salad with Fruit Flavors

Makes 6 servings

10 ounces chopped fresh spinach, washed
1 cup berries, grapes, or strawberries, chopped
1 10-ounce can mandarin or clementine oranges or grapefruit sections, drained and rinsed
¼ cup sunflower or pumpkin seeds
¼ cup fat-free raspberry vinaigrette

Toss ingredients together and serve.

June 21, 2007: Colorful Corn Salsa

Makes 4 ½ cups

1 cup fresh or frozen corn
2 medium tomatoes, chopped
¼ cup chopped red onion
½ cup chopped green bell pepper
½ cup chopped orange bell pepper
10 fresh basil leaves, chopped
Juice of 1 lime
3 tablespoons rice or cider vinegar

If using fresh corn, blanch in boiling water for 3 minutes and rinse in cold water. If using frozen corn that is not thawed completely, blanch in boiling water for 2 minutes and drain. In a large bowl, combine all ingredients and set aside for 15 to 20 minutes to allow the flavors to develop. Serve at room temperature.

May 3, 2007: Sweet and Sour Stir-Fry

Makes 8 servings

This colorful stir-fry is made with seitan, a high-protein, meat-like ingredient made from wheat. Look for it in the refrigerated section of your favorite natural food store.

1/3 cup ketchup
1/3 cup cider vinegar
1/3 cup brown sugar
2 tablespoons cornstarch
1 tablespoon diced canned chipotle peppers
1/4 teaspoon crushed red pepper
1/2 cup water
2 teaspoons toasted sesame oil
1 8-ounce package seitan, cut into strips
1 red bell pepper, seeded and thinly sliced
1 medium zucchini, thinly sliced
1 cup thinly sliced onion
2 cups mushrooms
2 cups snow peas
8 cups cooked basmati or jasmine rice

Combine ketchup, vinegar, sugar, soy sauce, corn­starch, pepper flakes, and water in a small bowl. Stir to mix, then set aside.

In a large skillet or wok, heat oil and add onion. Cook over high heat, stirring often, until onion be­gins to soften, about 3 minutes. Add mushrooms and cook 3 minutes

Add seitan to mushrooms along with bell pepper, zucchini, and snow peas. Cook over medium-high heat, stirring constantly, until vegetables are just barely tender, about 3 minutes. Add reserved sauce mixture and cook, stirring constantly, until clear and thickened, about 2 minutes.

Serve over cooked rice.

Per 1-cup stir-fry with 1 cup rice: 322 calories; 1.9 g fat; 0.3 g saturated fat; 5.4% calories from fat; 0 mg cholesterol; 11.9 g protein; 63.6 g carbohydrate; 14.4 g sugar; 2.1 g fiber; 255 mg sodium; 53 mg calcium; 3.3 mg iron; 35.5 mg vitamin C; 578 mcg beta-carotene; 0.5 mg vitamin E

Recipe from Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.

April 26, 2007: Lemon Crème

Makes 4 servings

1 package (12.3 ounces) reduced-fat extra-firm silken tofu
1/3 cup Grade A (light) maple syrup or agave nectar
3 tablespoons fresh lemon juice
1 tablespoon grated lemon peel

Blend the tofu, maple syrup or agave nectar, lemon juice, and lemon peel until very smooth in a blender or food processor. Refrigerate in a covered container until chilled.

Per serving: 106 calories; 6 g protein; 20 g carbohydrate; 17 g sugar; 1 g total fat; 0 mg cholesterol; 0.5 g fiber; 88 mg sodium

Recipe from Dr. Neal Barnard’s Program for Reversing Diabetes by Neal Barnard, M.D., recipe by Bryanna Clark Grogan

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