20 20 Cookbooks Presents.pdf

Presents

85Fat-BurningDietMealRecipes

ToHelpYouLoseWeightFasterandStayFullLonger

(c)201620/20Cookbooks

Allrightsreserved.

Everyefforthasbeenmadetoensurethattheinformationinthisbookwascorrectatpresstime.Theauthorandpublisherdisclaimliabilitytoanypartyforanyloss,damage,ordisruptioncausedbyerrorsoromissions,whethersucherrorsoromissionsresultfrom

negligence,accident,oranyothercause.

CONTENTSINTRODUCTION

LUNCHANDDINNERRECIPESBakedhaddockandmushroomopen-facedsandwich

Blackbeanandavocadotortillas

Blackbeancakes

Blackbeanpastasalad

Blackbeansandrice

Blackenedcatfishwithremouladeandroastedcornonthecob

Breadedcodwithwiltedgreens

Catfishcevichewithsweetpotatowedges

Catfishgumbo

Cheese-andturkey-filledspaghettisquashboats

Chickenandleekstew

Chickenandsweetpotatostew

Chickenrouladewithalmondcrustandspinachpotatostuffing

Chickenwithcashewsandricepilaf

Chickenwithpennepastaandasparagus

Chickpeaandpotatostew

Chickpeaandroastedredpeppersalad

Chickpeaandsweetpotatomasala

Chickpeaandvegetablesaladsandwiches

Chickpeasaladwithmintandbulgur

Chickpeasandeggwhiteswithspinachandtomato

Codandpotatocasserole

Codmarinarawithlinguine

Creamy,lemonyshrimpandpastasalad

Curriedchickenandplumcouscousstew

Fishcurry,Indian-style,withriceandspinach

Fishstew,Mediterraneanstyle,withpasta

Fishtacos

Gazpachosalad

Ginger-carrottofusoup

Grilledchickenbreastswithcornapplerelish

Grilledcuminchickenbreastswithsweetpotatocoleslaw

Grilledgrouperwithmangosalsaandmixedgreens

Grilledsalmonwithcucumberdillsalad

Grilledshrimpwithsobanoodles

Halibutandcaponatapita

HalibutVeracruz

HeartyItalianweddingsoup

Herb-crustedhalibutwithsauteedbokchoy

Italian-styleturkeymeatballsandspaghetti

Lemongrilledcodwithasparagusandwildrice

Marinatedsalmonwithbroccoliandrice

Mediterraneanchickpeasoup

Mediterranean-stylemahimahiandbarleysalad

Oven-friedchickenbreastsandvegetables

Poachedsalmonwithalmondcouscous

Roastedsalmonwithleeksandfingerlingpotatoes

Rosemarydijonchickenbreastswithcornandbrusselssprouts

Saffronturkeymeatballsinbroth

Salmonandlentilsalad

Salmonhashwitharugula

Shreddedchickenquinoapilaf

Shrimpskewerswithorange-plumcouscous

Slowcookerchickentikkamasala

Stir-friedchickenwithcabbage,chilepaste,andsobanoodles

Stuffedbellpeppers

Tandoori-stylechickenandcucumberpita

Tofuwithpeppersandtomatoesovercouscous

Tropicalmahimahipita

Tunaandcouscoussalad

Tunacakes

Tunameltwithcashewsalad

Turkeyburgers

Turkeymeatloaf

Turkeysloppyjoes

Vegetarianchili

BREAKFASTRECIPESAsparagus-mushroommugomelet

Banana-walnutoatmeal

Breakfasttortillaomelet

Hashbrownomelet

Pear-almondfrenchtoast

Quinoaporridgewithapples

Scrambledtofu,tomatoandspinach

Smoothiebowlwithberries

SNACKRECIPESBlackbeandipwithtortillachips

Cottagecheesecapresesalad

Eggplantminipizzas

Margheritapitapizzawitholive

No-bakeoatmeal,raisin,andpeanutbutterballs

Pearpitapizza

Roastedpeachfrozenyogurtwithtoastednutsandoats

Rosemarypotatochipswithspinachdippingsauce

Skilletapplecrisp

Sweetpotatofrieswithcucumberdilldippingsauce

Zucchiniparmesancheesechips

INTRODUCTIONEatingtoloseweightdoesn’thavetobeboring,expensive,tastelessordifficult.Everythingyouneedtomake20/20Cookbooks’85fat-burningrecipescanbefoundatyourlocalsupermarket,andthere’snoneedtobuyorganicorpremiumbrandfoodsunlessyouwantto.Ifyoustockyourpantrywiththekeyfoodsdescribedbelow,groceryshoppingandmealprepwillbeabreeze!

WhyAllCaloriesareNotAlike:TheHiddenPowerofBioactiveFoods

Peopleoftensaythattheformulaforweightlossissimple:aslongasyoutakeinfewercaloriesthanyouexpend,itdoesn’tmatterwhatkindoffoodsyoueat.Acalorieisacalorie,theysay.

Butthat’snotexactlytrue.

Somefoodshavewhat’sknownasametabolicadvantageandwillproducegreaterweightlossthanotherfoodsthathavetheexactsamenumberofcalories.

Firstofall,therearesomefoodsthatreducetheamountofenergy(calories)weabsorbfromwhatweeat.Studieshaveshown,forexample,thatdietarycalciumlowerstheabsorptionoffat,andhencecalories.

Notonlythat,buttherearealsospecificfoodsthatpumpupourmetabolismmorethanotherfoodsdo.Anytimeweeat,ourbodiesexperiencewhat’sknownasdiet-inducedthermogenesis—anincreaseinheatproduction(andhencecalorie-burning)whilewedigestourfood.Dependingonthefood,thisincreasecanbeasmuchas10-15%ofourcalorieintake.Emergingresearchsuggeststhatchoosingfoodswithahighthermogenicprofile,likehotchilis,canleadtogreaterweightloss.

Lastly,somefoods,especiallyonesrichinfiber,increaseourfeelingsofsatiety,orfullness,leadingustoeatfewercaloriesandmakingusmorelikelytosticktoourdiet.Someofthemalsoincreaseourexpenditureofcaloriesorreduceourabsorptionofthem,givingusevenmorebangforourcaloricbuck.

Alloftherecipesinthisfat-burning20/20cookbookcombinefoodsthatemergingresearchsuggestshavethemetabolicadvantagesjustdescribed:

NutslikeAlmonds,Pistachios,andWalnutsaredietpowerhouses,combiningahighsatietyindexwithpoorcalorieabsorptionandstrongthermogeniceffects.Somestudieshavealsoshownthatpeoplewhoincludenutsinmoderationsticktotheirdietsbetterthanpeoplewhodon’t.

Eggsareaproteinshowntopromotesatiety.

Yogurt&Wheyaredairyproteinsshowntoenhancediet-inducedthermogenesisandtoencouragefeelingsofsatiety.Yogurt’sacidityalsoleadstohigherbioavailabilityofcalcium,whichhasbeenlinkedwithreducedfatabsorption.Inaddition,recentstudieshaveproposedthattheprobioticsinyogurt,bysupportingahealthygutmicrobiota,mayhaveanaddedroletoplayinweightcontrol.

Applesarerichinsatiatingfiberandhavebeenshowntoleadtogreaterweightlosswhencomparedcalorie-for-caloriewithotherfruitsandfoods,suggestingthatapplespossessaparticularmetabolicadvantagethatisn’tyetfullyunderstood.

LeafyGreens,whenconsumedaspartofameal,havebeenshowntoleadtoareducedoverallcalorieconsumptionandenhancedfeelingsoffullness.

RyeandOtherWholeGrainspromotefeelingsofsatiety.

OliveOilappearsfrompreliminaryresearchtohaveanevenhigherdiet-inducedthermogenesiseffectthandairyproducts.

CoconutOilisamedium-chaintriglycerideshowninstudiestohaveweight-loss-enhancingeffects,mostlikelyviaitsstimulationofbothfatoxidationandenergyexpenditure.

RaisinsandOtherDriedFruitslikeprunesarerichindietaryfiberandhavebeenshowntoreducefoodintakeandincreasesatiety.

FishlikeCod,andOtherSeafood,whenincludedasaregularpartofaperson’sdiet,havebeenshowntoleadtomoreweightlossthanseafood-freedietscontainingthesamenumberofcalories.

LegumeslikeChickpeas,Beans,Lentils,andPeanutsarehighinproteinandfiberandpromotesatietyand,accordingtoatleastonecasestudy,reduceoverallfoodconsumption.

SeasoningslikeDijonMustardandHotChiliPeppers,recentstudiessuggest,mayreducecalorieabsorptionandincreasediet-inducedthermogenesis.

Althoughgreenteaisnotusedaningredientinanyrecipeshere,itscaffeineandcatechincontentisbelievedtoincreaseboththermogenesisandfatoxidation,makingitanexcellentbeveragechoice.

ImportantNotesonSaltandSugarLately,therehasbeenanincreasingcallforrecognizingthedangersofsaltandsugarinthediet.Bothhavebeenlikenedtoaddictionsandimplicatedintheglobalobesityepidemic.Saltconsumptionhaslongbeenrecognizedasasignificantfactorinthedevelopmentofcardiovasculardiseasebutisonlynowbeginningtobeseenasapotential,independentriskfactorforweightgainandobesityaswell.

Therecipesinthisbook,therefore,donotcallfortheadditionofanysaltorsugar(orrefinedcarbohydratesingeneral)andrelyprimarilyonwholefoodsintheirnaturalstate.Flavorfulherbsandotherseasoningsareusedtoenhancethetasteofthemeals,butforthosenewtoalow-saltdiet,manyoftherecipeswilllikelyseembland.Thegoodnewsisthatstudieshaveshownthat,overtime,peoplewhoadoptandsticktoalowersodiumdietwilllearnnotonlytotoleratebuttopreferlesssaltintheirfood.

Speaktoyourdoctorbeforestartingthisoranydietaboutyourindividualnutritionalneedsandgoals.

SelectedReferencesThermogenesisandSatiety

FeinmanRDandFineEJ.“‘Acalorieisacalorie’violatesthesecondlawofthermodynamics.NutrJ.2004Jul28;3:9.

RebelloCJetal.“Dietarystrategiestoincreasesatiety.”AdvFoodNutrRes.2013;69:105-82.

AstrupAetal.“Canbioactivefoodsaffectobesity?”AnnNYAcadSci.2010Mar;1190:25-41.

RebelloC,GreenwayFL,andDhurandharNV.“Functionalfoodstopromoteweightlossandsatiety.”CurrOpinClinNutrMetabCare.2014Nov;17(6):596-604.

NutslikeAlmonds,Pistachios,andWalnuts

MattesRDandDreherML.“Nutsandhealthybodyweightmaintenancemechanisms.”AsiaPacJClinNutr.2010;19(1):137-41.

Eggs


Yogurt&Whey

BendtsenLQetal.“Effectofdairyproteinsonappetite,energyexpenditure,bodyweight,andcomposition:areviewoftheevidencefromcontrolledclinicaltrials.”AdvNutr.2013Jul1;4(4):418-38.

EalesJetal.“Isconsumingyoghurtassociatedwithweightmanagementoutcomes?Resultsfromasystematicreview.”IntJObes(Lond).2015Oct7.

JacquesPFandWangH.“Yogurtandweightmanagement.”AmJClinNutr.2014May;99(5Suppl):1229S-34S.

Apples&OtherFruits

HysonDA.“Acomprehensivereviewofapplesandapplecomponentsandtheirrelationshiptohumanhealth.”AdvNutr.2011Sep;2(5):408-20.

LeafyGreens&OtherVegetables

McGraw,Dr.Phil.The20/20Diet:TurnYourWeightLossVisionIntoReality.BirdStreetBooks,2015.

RyeandOtherWholeGrains


OliveOil

AustelAetal.“WeightlosswithamodifiedMediterranean-typedietusingfatmodification:arandomizedcontrolledtrial.”EurJClinNutr.2015Aug;69(8):878-84.

CoconutOil

St-OngeMPetal.“Medium-chaintriglyceridesincreaseenergyexpenditureanddecreaseadiposityinoverweightmen.”ObesRes.2003Mar;11(3):395-402.

RaisinsandOtherDriedFruits

AndersonJWandWatersAR.“Raisinconsumptionbyhumans:effectsonglycemiaandinsulinemiaandcardiovascularriskfactors.”JFoodSci.2013Jun;78Suppl1:A11-7.

FishlikeCod,andOtherSeafood

RamelA,JonsdottirMT,andThorsdottirI.“Consumptionofcodandweightlossinyoungoverweightandobeseadultsonanenergyreduceddietfor8-weeks.”NutrMetabCardiovascDis.2009Dec;19(10):690-6.

ThorsdottirIetal.“Randomizedtrialofweight-loss-dietsforyoungadultsvaryinginfishandfishoilcontent.”IntJObes(Lond).2007Oct;31(10):1560-6.

LegumeslikeChickpeas,BeansandLentils

McCroryMAetal.“Pulseconsumption,satiety,andweightmanagement.”AdvNutr.2010Nov;1(1):17-30.

GreenTea

TürközüDandAcarTekN.“AMinireviewofEffectsofGreenTeaonEnergyExpenditure.”CritRevFoodSciNutr.2015Jun19.

Seasonings

GregersenNTetal.“Acuteeffectsofmustard,horseradish,blackpepperandgingeronenergyexpenditure,appetite,adlibitumenergyintakeandenergybalanceinhumansubjects.”BrJNutr.2013Feb14;109(3):556-63.

Salt

GrimesCAetal.“Dietarysaltintake,sugar-sweetenedbeverageconsumption,andobesityrisk.”Pediatrics.2013Jan;131(1):14-21.

MaY,HeFJ,andMacGregorGA.“Highsaltintake:independentriskfactorforobesity?”Hypertension.2015Oct;66(4):843-9.

TekolY.“Saltaddiction:adifferentkindofdrugaddiction.”MedHypotheses.2006;67(5):1233-4.

Sugar

IflandJRetal.“Refinedfoodaddiction:aclassicsubstanceusedisorder.”MedHypotheses.2009May;72(5):518-26.

LUNCHANDDINNERRECIPES

Bakedhaddockandmushroomopen-facedsandwichMakes2servings

IngredientsProteins:

haddock,8ozVegetablesandFruits:

mushrooms,3oz,button,chopped

shallots,1shallot,minced

redleaflettuce,2handfuls

lemons,1/2lemon,cutintowedgesStarch:

bread,wholegrainrye,2piecesFats:

oliveoil,extravirgin,4tspSeasonings:

garlic,2cloves,minced

pepper,black,1/4tsp

chilipowder,chipotle,1/8tsp

parsley,4sprigs

Instructions1. Heatoliveoilinaskilletovermediumheat.Addmushroomsandshallots.

Cookfor5minutesoruntiltender.Addgarlicandcookforanotherminute.2. Seasonthehaddockwithblackpepperandchilipowder.3. Coverabakingdishwithnonstickfoilorparchmentpaper.Placethefishin

thedish,thentopwiththemushroomshallotmixtureandfinallytheparsley.4. Bake,covered,for30-35minutes,untilthefishisflakyandtender.5. Topeachpieceofryebreadwithredleaflettuce.Placethefishandtoppings

onthelettuceandservewithlemonwedgesontheside.

BlackbeanandavocadotortillasMakes2servings


beans,2/3cup,black,canned,reducedsodium,drained,rinsed

yogurt,Greek,plain,nonfat,3oz(about1/3cup)VegetablesandFruits:

tomatoes,1cup,diced

jalapenopeppers,1/2small,seedsremoved,dicedfinely

limes,2limes,smallStarch:

corntortillas,wholegrain,4tortillasFats:

avocado,1/2avocado,peeledandpitted

oliveoil,extravirgin,1/2tspSeasonings:


cumin,1tsp


scallions,1bunch,sliced

cilantro,1tbsp,fresh,chopped

Instructions1. Sliceavocadoandtosswiththejuicefrom1/2lime.Setaside.2. Overmedium-highheatinamediumsaucepan,heatoliveoil.Sautegarlicfor

1minute.Addbeans,tomatoes,jalapenopepper,cumin,andchilipowder.Reduceheattosimmeringandcookfor10minutes.

3. Meanwhile,warmtortillasbypilingtheminastack,wrappingthestackwithaluminumfoil,andplacinginanovenpreheatedto375for10-15minutes.

4. Spoonbeanmixtureintotortillasandtopwithavocado,scallions,Greekyogurt,andcilantro.

BlackbeancakesMakes2servings


beans,1cup,black,canned,reducedsodium,drained,rinsedVegetablesandFruits:

limes,1smalllime

babymixedgreens,2cupsStarch:

ryeflakes,wholegrain,1/4cupFats:


scallions,2tbsp,choppedfinely


cumin,1/2tsp

pepper,crushedred,1/8tsp

garlic,1clove,minced

dijonmustard,1/4tsp

pepper,black,1/4tsp

Instructions1. Preheatovento350degreesF.Toastryeflakesonabakingsheetfor5

minutesoruntilslightlybrown.2. Mashblackbeansusingaricer,foodprocessor,orblender.Inamedium

bowl,combineblackbeans,ryeflakes,scallions,cilantro,cumin,crushedredpepper,andgarlic.

3. Formblackbeanmixtureinto2cakesofequalsize.Overmedium-highheatinamediumskillet,heat2tspoliveoil.Addthepattiesandcookfor3minutesoneachside.

4. Combine2tspoliveoilwith1-1/2tspfreshlimejuice,dijonmustard,andblackpepper.Tosswithbabygreens.

BlackbeanpastasaladMakes2servings



tomatoes,1cup,grape,halved

cucumbers,1small,diced

jalapenopeppers,1/4seeded,minced

limes,1smallStarch:

pasta,wholegrain,1/2cup,rotini,dry,uncookedFats:

avocado,1/2avocado,peeled,dicedSeasonings:

scallions,2tbsp,sliced

cilantro,1tbsp,chopped

vinegar,cider,1tbsp

dijonmustard,1tsp

garlicpowder,1/2tsp

pepper,black,1/4tsp

Instructions1. Cookpastainboilingwateruntilaldente,about9-11minutes.Drainand

cool.2. Inalargebowl,combinethebeans,tomatoes,cucumbers,jalapenopepper,

avocado,scallions,andcilantro.3. Cutlimeinhalf.Zestandjuiceonehalf.Inasmallbowl,combinethelime

zestandjuicewiththevinegar,dijonmustard,garlicpowder,andblackpepper.

4. Addpastaanddressingtobeanmixture.5. Cutremaining1/2limeinhalfandserveasagarnish.

BlackbeansandriceMakes2servings



onion,1small,diced

bellpeppers,1small,red,seededanddicedStarch:

rice,wholegrainbrownorwild,1/4cup,raw,uncookedFats:



water,1/4cup

dijonmustard,1tsp


cumin,1/4tsp,ground

oregano,1/4tsp,dried

corianderseed,1/4tsp,ground


Instructions1. Preparewhole-grainorwildriceaccordingtopackagedirections.2. Whilethericecooks,heatoliveoilinamediumsaucepanovermedium-high

heat.Addonionandbellpepper.Cook,stirringoccasionally,untiltender,about8minutes.Addgarlicandcontinuecookingforoneminute.

3. Addwater,dijonmustard,chilipowder,cumin,oregano,coriander,crushedredpepper,andbeans.

4. Bringtoaboil,thenreducetosimmer.Coverandcookfor10minutes.Serveatoptherice.

Blackenedcatfishwithremouladeandroastedcornonthecob

Makes2servings


catfish,6oz,fillet

yogurt,Greek,plain,nonfat,1/4cupVegetablesandFruits:

shallots,1tbsp,choppedveryfinely

pickles,gherkin,1tbsp,chopped

romaine,6heartsStarch:

corn,1largeear(8-9”long),cleanedandcutinhalf(or2frozenminiears)

Fats:


pepper,black,1-1/4tsp


thyme,1-1/2tsp

pepper,cayenne,1-1/4tsp,divided

parsley,1tbsp,fresh,chopped

Instructions1. Inasmallbowl,combine1tspblackpepper,garlic,shallots,thyme,and1tsp

ofthecayennepepper.Rubontobothsidesofthecatfish.2. Preparetheremouladebycombiningthepickle,yogurt,parsley,1/4tspof

cayennepepper,and1/4tspblackpepperinasmallbowl.3. Bringalargepotofwatertoboiling.Placethecornpiecesinthewaterand

cookforabout10minutes,oruntilthecornistender.4. Heatacastironskilletovermediumheat.Addoliveoiltotheskillet.Cook

catfishfor4minutesonthefirstside,thenflipoverandcookforabout4moreminutes,untilthefishflakeseasilywithafork.

5. Servethecatfishandcornoverabedofromaineheartswiththeremoulade.

BreadedcodwithwiltedgreensMakes2servings


cod,8ozVegetablesandFruits:

lemons,1lemon,cutintowedges

endive,3/4cup,roughlychopped

onion,1/4cup,red,dicedfinelyStarch:

bread,wholegrainrye,2slicesFats:


pepper,cayenne,1/2tsp

parsley,1/4cup

dijonmustard,2tbsp

pepper,black,1/4tsp

Instructions1. Heatovento250degreesF.Placebreadslicesdirectlyonovenracktodry

out,about1hour.Removefromtheovenandletcool.Useafoodprocessororblendertochopbreadslicesintotinycubes(ortearbyhand)

2. Inasmallbowl,mixthecayennepepperandparsleywithdijonmustard.Brushthemustardmixtureontothetopsideofthecod.Sprinklethebreadcrumbsevenlyontopofthemustard.

3. Preheatbroiler.4. Drizzleanonstickbakingsheetwith2tspoftheoliveoil.Placethefish,

breadcrumbsideup,ontothetray,andpositionabout6”belowthebroilerelement.Cookforabout6-7minutessothatthetoppingbrownsandthefishjustcooksthrough.

5. Whilethefishiscooking,heattheremaining2tspofoliveoilinalargesautepan.Addtheonionsandsauteforabout8minutesuntilsoftenedandbrowned.Addtheendiveandblackpepperandcookforafewminutesuntilthegreensarewilted.

6. Servefishandendivewithlemonwedges.

CatfishcevichewithsweetpotatowedgesMakes2servings


catfish,8oz,fillet,dicedVegetablesandFruits:

limes,1lime,juicedandzested

grapefruit,1/2grapefruit,juicedandzested

tomatoes,1small,diced

jalapenopeppers,1/2minced,seedsremovedStarch:

sweetpotatoes,1smallsweetpotato,5”longFats:

avocado,1/4avocado,peeledanddiced



cilantro,1/2tbsp,chopped

cumin,1/4tsp

paprika,1/2tsp

Instructions1. Combinethecatfish,1/2tsplimezest,1/2tspgrapefruitzest,andallofthe

limeandgrapefruitjuiceinalargeplasticbagorcoveredbowl.Refrigeratefor6hours,turningtwice.

2. Removethefishfromthemarinadeandcombineitinamediumbowlwiththetomato,jalapeno,avocado,cilantro,cumin,and1tspofoliveoil.

3. Refrigerate,covered,foratleasthalfanhour.4. Onehourpriortoserving,preheatovento350degreesF.5. Clean,peel,andslicethesweetpotatolengthwiseintoquarters.Tosswith1

remainingtspofoliveoilanddustevenlywithpaprika.6. Bakesweetpotatoesonatraylinedwithparchmentpaperornonstick

aluminumfoilfor50minutes.Servewarmoratroomtemperaturewiththeceviche.

CatfishgumboMakes2servings


catfish,8oz,filletVegetablesandFruits:

onion,1small,diced

celery,1/3cup,diced

bellpeppers,1/2green,dicedfinely

tomatoes,1cup,diced

tomatosauce,allnatural,1/4cup

okra,1/2cup,diced,frozenStarch:

rice,wholegrainbrownorwild,1/3cup,drymeasure,preparedwithwateraccordingtopackagedirections

Fats:


pepper,black,1/4tsp

cajunseasoning,3/4tsp

bayleaf,1bayleaf,choppedfinely

garlic,3cloves

dijonmustard,1/2tsp

vegetablebroth,lowsodium,1/2cup

Instructions1. Inasmallbowl,mixtheblackpepper,cajunseasoning,andbayleaf.2. Meanwhile,inalargesaucepan,heattheoliveoilovermediumheat.Addthe

onions,celery,andgreenpeppersandcookuntilsoftenedandslightlybrowned,about8minutes.Addthegarlicandcontinuecookingforanotherminute.

3. Stirinthedijonmustard,vegetablebroth,tomatoes,tomatosauce,andokra.Thenaddthecajunseasoningmixtureandstirwell.

4. Bringthepottoaboilandthenreducetosimmering.Cookfor30minutes.5. Addthecatfishandstir.Coverandsimmerforanadditional20minutes.

Serveoverpreparedrice.

Cheese-andturkey-filledspaghettisquashboatsMakes2servings


turkey,ground,extralean,4oz

cottagecheese,lowfatornonfat,1/2cupVegetablesandFruits:


spaghettisquash,1small

spinach,shredded,2cupsStarch:

corn,2/3cup,kernels,frozenFats:


Italianherbseasoning,saltfree,dried,1tbsp


Instructions1. Preheatovento350.Cutthespaghettisquashinhalf.Removeseeds.Place

thetwohalveswiththecutsidefacinguponabakingsheetlinedwithnonstickaluminumfoil.Bakefor50minutes,thenletstandfor10minutes.Scrapesquashstrandsoutcarefullyandsetasideinamediumbowl.

2. Inasmallbowl,mixthetomatosaucewiththeItalianherbseasoning.Overmedium-highheatinalargeskillet,heat2tspoliveoil.Addgarlicandcookfor30seconds.Addspinachandstiruntilwilted,about1minute.Removefromheat.

3. Addthespinachmixtureandthecottagecheesetothebowlcontainingthesquashstrands.

4. Heatremaining2tspoliveoilinthelargeskilletovermedium-highheat.Addthegroundturkey.Cook,stirring,for4minutesoruntilbrowned.Addtheseasonedtomatosauceandcorn.Bringtoboil,thenreducetosimmering.Cookfor4minutes,thenremovefromheat.Gentlyfoldinthespinach,squash,andcottagecheesemixture.

5. Removesquashfromtheoven,thenincreasetemperatureto425degreesF.Topsquashhalvesevenlywiththeturkey-squashmixture.Bakefor20minutes,thenletstandfor10minutesbeforeserving.

ChickenandleekstewMakes2servings


chickenbreast,boneless,skinless,8oz,cutintobite-sizedpiecesVegetablesandFruits:

carrots,1cup,peeledandsliced

leeks,1leek,cleanedwell,trimmedoftoughgreentips,andslicedthinly

mushrooms,1cup,fresh,sliced

celery,2stalks,slicedStarch:

barley,1/4cup,wholegrain,raw,uncookedFats:


vegetablebroth,lowsodium,1cup

dijonmustard,1tsp

pepper,black,1/4tsp

Instructions1. Overmedium-highheatinamediumstockpot,heatoliveoil.Addcarrots,

leeks,mushrooms,andceleryandcook,stirringfrequently,for8minutesuntiltender.

2. Addchicken,barley,vegetablebroth,dijonmustard,andblackpepper.Bringtoaboil,thenreducetosimmer.Continuecookinguntilthechickenisnolongerpinkinsideandthebarleyistender,about30minutes.

ChickenandsweetpotatostewMakes2servings


chickenbreast,boneless,skinless,8oz,cutintobite-sizedchunksVegetablesandFruits:

beets,1small,peeledanddiced

carrots,1small,peeledanddiced

celery,1stalk,diced

onion,1small,peeledanddiced

endive,1cup,shreddedStarch:

sweetpotatoes,1small,5”long,scrubbedandcubedFats:


vegetablebroth,lowsodium,2cups(moreifneeded)

thyme,1/2tsp

bayleaf,1leaf,whole

Instructions1. Overmedium-highheatinamediumpot,heattheoliveoil.Cookthe

chicken,stirringfrequently,untilbrownedonallsides,about5minutes.2. Addthebeet,carrot,celery,onion,endive,sweetpotato,thyme,andbayleaf.

Pourenoughvegetablebrothintocover.3. Bringtoaboil,thenreducetosimmeringandcookfor3hoursuntilthesweet

potatoesandothervegetablesaresoft.4. Removebayleafandserve.

Chickenrouladewithalmondcrustandspinachpotatostuffing

Makes2servings


chickenbreast,boneless,skinless,6oz

cottagecheese,lowfatornonfat,1/4cupVegetablesandFruits:

babyspinach,2cupsStarch:

potatoes,skinon,1smallFats:

almonds,2tbsp


garlicpowder,1tsp

pepper,black,1/4tsp


Instructions1. Scrubpotatoskin,cutpotatoinhalf,andboilinwateruntiltender,about15-

20minutes.Mashwitharicerorpotatomasher.Allowtocool.Microwavespinachinalargebowlfor3minutesonhigh,oruntilwilted.Letcool.

2. Preheatovento375degreesF.Placechickenbreastbetweentwosheetsofplasticwrap.Poundwithameattenderizeruntil1/4”thin.Divideintotwoequal-sizedportions.

3. Pulverizealmondsinafoodprocessor,orcrushbyplacinginaplasticbagandusingarollingpin.

4. Inamediumbowl,combinecottagecheese,babyspinach,andmashedpotatoeswiththegarlicpowderandblackandcayennepeppers.Mixwell,thenspoonontocentersofchickenbreasts.

5. Rollupchickenbreaststightlyandplaceonabakingsheetlinedwithnonstickaluminumfoil.Usetoothpickstosecure.Brushtopsideofbreastswitholiveoil.Pressalmondsontoexposedpartsofbreasts.

6. Bakefor35minutes,orjustuntilthechickeniscookedthroughwithnopinknessremaining.

ChickenwithcashewsandricepilafMakes2servings


chickenbreast,boneless,skinless,8oz,cutintobite-sizedpiecesVegetablesandFruits:

sugarsnappeas,1cup,fresh

plums,dried(prunes),1/4cupStarch:


oliveoil,extravirgin,2tsp

cashews,2tbsp,choppedSeasonings:


ginger,2pieces,1”long,peeledandminced

scallions,8scallions,sliced

vinegar,redwine,2tbsp


Instructions1. Inaresealableplasticbagorcoveredbowl,combinethegarlicwithoneof

thegingerpieces,halfofthescallions,andthevinegar.Addthechickenpiecesandallowtomarinateintherefrigeratorfor30minutes.

2. Preparethericepilaf.Overmedium-highheatinasmallstockpot,heat1/2tspoliveoil.Addtheotherhalfofthescallionsandtheremaininggingerpieceandsaute,stirring,2minutes.Addthevegetablebroth,driedplums,andriceandbringtoaboil.Reducetosimmeringandcover.Cookuntiltheliquidisabsorbedandthericeistender,about35minutes.Letthericestand,covered.

3. Overmedium-highheatinalargeskillet,heattheremaining1-1/2tspoliveoil.Addthechickenpiecesandsautefor3minutes,oruntilthechickenturnsopaquethroughout.Addthesugarsnappeasandsauteforabout2moreminutes,untilthepeasarecrisp-tender.

4. Servechickenandpeasoverthericepilaf.Sprinklewithcashews.

ChickenwithpennepastaandasparagusMakes2servings


chickenbreast,boneless,skinless,8oz,cutinto1”chunksVegetablesandFruits:

asparagus,8largespears,trimmedandcutinto1”strips

babyspinach,1cup,shreddedStarch:

pasta,wholegrain,2/3cup,dry,uncooked,penneFats:



pepper,black,1/2tsp


Instructions1. Cookpastainalargepotofboilingwaterabout8-10minutes,oruntilal

dente.Drainandsetaside.2. Heataskilletovermediumheat.Addoliveoilandallowtocometo

temperature.Addchickenpieces,garlic,and1/4tspblackpepper.Cook,stirringoccasionally,untilthechickenisbrownedandcookedthrough.Tocheckfordoneness,pokechickenwithaforktomakesurejuicesrunclear.Removechickenandsetaside.

3. Addvegetablebrothtotheskillet.Addasparagus,shreddedspinach,and1/4tspblackpepper.Coverandallowasparagustocookfor5-10minutes,oruntiltender.Addthechickenandpastatotheskilletandcontinuecookinguntilrewarmed.

ChickpeaandpotatostewMakes2servings


chickpeas,canned(lowsodium),8oz,canned,rinsedanddrainedVegetablesandFruits:

onion,1small,chopped

tomatoes,1medium,cubedStarch:

potatoes,skinon,1small,cubedFats:


cumin,1/2tsp


corianderseed,1/2tsp,ground


pepper,black,1/4tsp

cilantro,1tbsp,fresh,minced

Instructions1. Inalargesaucepanovermediumheat,sautecumininoliveoilfor10

seconds.Addtheonionandcontinuetocookuntilbrowned,about8minutes.Addthegarlicandcorianderandcookforanotherminute.

2. Addthevegetablebroth,chickpeas,potato,pepper,and1tspcilantroandbringtoaboil.Reducetosimmering,cover,andcookuntilthepotatoistender,about15minutes.

3. Addthetomatothethestewandsimmerabout5moreminutes.Garnishstewwithremainingcilantro.

ChickpeaandroastedredpeppersaladMakes2servings


chickpeas,canned(lowsodium),1cup,drainedandrinsedVegetablesandFruits:

bellpeppers,1small,red

arugula,1cup,babyStarch:

ryecrisps,wholegrain,4crispsFats:


olives,6olives,pittedandhalvedSeasonings:

vinegar,balsamic,2tsp

dijonmustard,1/4tsp

pepper,black,1/4

Instructions1. Preheatovento500degreesF.Placethewholeredpepperonabakingsheet.

Cookfor30-45minutes,untilthepepperischarredandfullywrinkled,turningtwice.Removefrompanandletcool.

2. Rubtheskinfromthepepperwithfingers.Removestemandseeds.Sliceintostrips1/2”wide.

3. Inamediumbowl,mixtogetheroliveoil,vinegar,dijonmustard,andblackpepper.Foldinthebabyarugula,chickpeas,androastedredpeppers.Sprinklewitholivesandservewithryecrisps.

ChickpeaandsweetpotatomasalaMakes2servings


chickpeas,canned(lowsodium),8oz,drainedandrinsedVegetablesandFruits:

onion,1small,diced

tomatoes,1medium,choppedStarch:

sweetpotatoes,1small(5”long)Fats:

coconutoil,4tspSeasonings:

ginger,1”piece,peeledandminced


currypowder,1/2tsp

cumin,1/2tsp

corianderseed,1/2tsp

garammasala,1/4tsp

turmeric,1/4tsp

vegetablebroth,lowsodium,1cup(ormoreasneeded)

Instructions1. Inalargeskilletovermediumheat,sautegingerandonioninhotcoconutoil

forabout10minutesuntilsoft,translucent,andaromatic.Addgarlicandsauteforanotherminute.

2. Inasmallbowl,combinecurrypowder,cumin,coriander,garammasala,andturmeric.Stirintotheskilletmixture.Continuestirringwhileaddingvegetablebrothslowlyuntilthemixturereachesaconsistencylikepaste.

3. Addthesweetpotato,chickpeas,and1cupofvegetablebroth.Reduceheattosimmeringandcookforabout10minutesuntilthesweetpotatoistender.

4. Stirinthetomatoesandbringthemixturetoaboil.Cookuntiltheliquidistheconsistencyofathickgravy.

ChickpeaandvegetablesaladsandwichesMakes2servings


chickpeas,canned(lowsodium),8oz,rinsedanddrainedVegetablesandFruits:

onion,1/2small,minced

bellpeppers,1/2small,mincedfinely

carrots,1/2smallcarrot,peeledandjulienned

celery,1/2stalk,large,minced

cucumbers,1/4cup,shreddedStarch:



capers,1-1/2tsp

paprika,1/4tsp


pepper,black,1/8tsp

Italianherbseasoning,saltfree,dried,1tsp


Instructions1. Mixallingredientsexceptchickpeasandbreadtogetherinalargebowland

mixthoroughly.Gentlyfoldinchickpeas.2. Servechickpeasaladonwholegrainbreadortoast.

ChickpeasaladwithmintandbulgurMakes2servings



tomatoes,2cups,diced

onion,1/2small,dicedfinelyStarch:

bulgur,1/3cup,dry,instantFats:


almonds,2tbsp,roughlychoppedSeasonings:


pepper,black,1/2tsp

orangezest,1tsp

mint,2tbsp,fresh,torn

Instructions1. Bringvegetablebrothtoboilinamediumsaucepan.Stirinthebulgur.

Removefromheatandcover.Allowbulgurmixturetoswellfor45minutes.2. Addalmondstoasmallsautepanovermedium-highheat.Cook,stirring

constantlytoturnalmondpieces,untilgoldenbrown.Removealmondsfrompan.

3. Mixalmonds,chickpeas,1tspofoliveoil,1/4tspblackpepper,andorangezestintothebulgur.

4. Inalargebowl,combinetomatoes,onion,1tspoliveoil,mint,1/4tspblackpepper,andorangezest.

5. Servethetomatomixtureatopthebulgurandsprinklewithalmonds.

ChickpeasandeggwhiteswithspinachandtomatoMakes2servings


chickpeas,canned(lowsodium),1/2cup,drainedandrinsed

eggwhites,1/4cupVegetablesandFruits:

shallots,1shallot,slicedthinly


babyspinach,1-1/2cup,freshStarch:

bread,wholegrain,2piecesFats:


pistachios,unsalted,shelled,2tbsp,choppedSeasonings:


rosemary,1tsp,fresh,chopped

pepper,black,1/4tsp


Instructions1. Overmediumheat,inalargeskilletheatoliveoil.Addshallotandcookfor2

minutes.Addgarlicandcookanotherminute.Stirinrosemaryandblackpepper.

2. Inasmallbowl,combinetomatosauceandItalianseasoning.Addseasonedtomatosauceandchickpeastoskillet.Stirtocombineandreduceheattosimmer.

3. Sprinklemixtureevenlywithspinachandpistachios.Poureggwhitesevenlyoverthemixture.Simmer,withoutstirring,untiltheeggwhitesareset,about15minutes.

4. Servewithtoastedwhole-grainbread.

CodandpotatocasseroleMakes2servings


cod,8ozVegetablesandFruits:

onion,1large,dicedfinely

tomatoes,1medium,diced

tomatosauce,allnatural,1/4cupStarch:

potatoes,skinon,1smallpotato,slicedthinlyFats:



pepper,crushedred,1tsp

paprika,1tsp


Instructions1. Cutcodintosmallpiecesandsteam(orboilinwater)for5minutes.2. Preheatovento375degreesF.3. Addoliveoiltoamedium-hotsautepan,thenaddonion.Cookonionuntil

tenderandbrown,about8minutes.Addgarlic,crushedredpepper,andpaprikaandcookforanother45seconds.Foldinthetomatoandtomatosauce.

4. Lineasmallcasseroledishwithnonstickaluminumfoilorparchmentpaper.Createabaselayerwithhalfofthepotatoslices,thenlayerthecodontopofit.Topwiththeremainingpotatoslices.

5. Pourtheonionmixtureoverthedishsoitcoverseverythingevenly.6. Bakefor45minutesuntilthepotatoslicesaretender.Garnishwithparsley

andserve.

CodmarinarawithlinguineMakes2servings


cod,8oz,filletVegetablesandFruits:

onion,1/2small,choppedfinely


tomatoes,1cup,fresh,choppedStarch:

pasta,wholegrain,2ozdryweight,preparedaccordingtopackagedirections

Fats:



pepper,black,1/4tsp


bayleaf,1leaf,choppedfinely

Instructions1. Inamediumsaucepanovermediumheat,sautetheonioninoliveoilfor

about5minutes.Addthegarlicandsautefor1minutemore.Stirinthetomatosauce,tomatoes,blackpepper,bayleaf,andItalianherbseasoning.

2. Lineabakingdishwithnonstickfoilorparchmentpaper.Pourhalfofthesauceintothepan.Placethefishontop,thencoverwiththeremainingsauce.

3. Bakefor30minutesoruntilthefishflakeseasilywithafork.4. Serveoverpreparedlinguine.

Creamy,lemonyshrimpandpastasaladMakes2servings


yogurt,Greek,plain,nonfat,2tbsp

shrimp,7oz,thawed(iffrozen),peeled,anddeveinedVegetablesandFruits:

lemons,1lemon,small,halved

broccoli,1cup,fresh,chopped,rawStarch:

pasta,wholegrain,2/3cup,dry,uncooked,penneFats:


dijonmustard,1-1/2tsp


pepper,black,1/2tsp

scallions,1/4cups,chopped

Instructions1. MixGreekyogurt,juicefrom1/2lemon,dijonmustard,garlic,and1/4tsp

blackpeppertogether.2. Cookpenneinalargepotofboilingwaterforabout8-10minutes,oruntilal

dente.Drain.Rinseundercoldwatertocool.Tosswithyogurtdressing.3. Preheatovento450degreesF.4. Tossshrimpwitholiveoiland1/4tspblackpepper.Bakeshrimponafoil-

linedbakingsheetfor10-15minutesuntiltheyarebrightpink.5. Sliceremaining1/2lemon.Addshrimp,scallions,andrawbroccolitopasta

saladandgarnishwithlemonslices.

CurriedchickenandplumcouscousstewMakes2servings


chickenbreast,boneless,skinless,8oz,cutintocubesVegetablesandFruits:

jalapenopeppers,1tbsp,diced

carrots,1smallcarrot,julienned

zucchini,1/2smallzucchini,diced

plums,dried(prunes),1/2cupStarch:

couscous,wholewheat,1/4cup,instant,dryFats:


vegetablebroth,lowsodium,1-3/4cups

pepper,black,1/4tsp

scallions,3scallions,slicedthin

ginger,3/4tsp,fresh,peeledandgrated

currypowder,3/4tsp


Instructions1. Bring1cupofvegetablebrothtoboilinasmallsaucepan.Stirinthe

couscousanddriedplums.Removefromheatandcover.Allowcouscousmixturetoswellfor10minutes.

2. Meanwhile,heat2tspoliveoilovermediumheatinamediumskillet.Addchickenandblackpepper.Cook,stirring,untiljuicesrunclearandchickenisnolongerpink.Removefromskillet.

3. Heattheremaining2tspoilintheskilletovermediumheat.Addthejalapenopepperandcarrotandcookforabout2minutes.Addthezucchini,scallions,ginger,currypowder,corianderseed,andremaining3/4cupofvegetablebroth.Cook,stirringoccasionally,untilthevegetablesaretender,orabout5minutes.

4. Addthechickentotheskilletandheatthrough.Removefromheat,addcouscous,andtoss.

Fishcurry,Indian-style,withriceandspinachMakes2servings



onion,1/2small,roughlychopped

tomatoes,2medium

spinach,1cup,shreddedStarch:


Fats:


cashews,2tbspSeasonings:

dijonmustard,2tsp

ginger,1/2inchpiece,fresh,peeled

garlic,2cloves,peeled

cumin,3/4tsp

turmeric,3/4tsp

pepper,cayenne,1tsp


cilantro,2tbsp,chopped,fresh

Instructions1. Combinethedijonmustardand1tspoliveoilinawide-mouthedbowl.Add

thefish,thenturntocoatbothsides.Marinateforonehour.2. Preheatovento350degreesF.3. Pureethecashews,ginger,onion,andgarlicinafoodprocessororblender.4. Inasautepan,heattheremaining1tspoliveoilovermediumheatandadd

thepuree.Cook,stirringconstantly,foraboutaminute,thenaddthecumin,turmeric,andcayennepepperandcookforanotherfewminutes.Removefromheat.Stirinthevegetablebroth,dicedtomatoes,andspinach.

5. Placethefishinafoil-linedcasseroledishandtopwiththevegetablemixture.Coverandbakeforabouthalfanhouruntilthefishistenderand

flaky.Serveoverabedofcookedrice.

Fishstew,Mediterraneanstyle,withpastaMakes2servings



onion,2small,dicedfinely

tomatoes,2medium,dicedStarch:

pasta,wholegrain,2ozdryweight,rotini,bowtie,orsimilarFats:



vegetablebroth,lowsodium,3cups

cinnamon,1/2tsp

cilantro,1/2cup,chopped,fresh

parsley,1/2cup,chopped,fresh

pepper,black,1tsp

Instructions1. Heattheoliveoilovermediumheatinalargepot.Sautetheonionsuntil

softened,stirringfrequently,about8minutes,thenaddgarlicandcontinuetosauteforanotherminute.

2. Stirinthevegetablebrothandbringtoaboil.3. Addthecod,tomatoes,cinnamon,cilantro,parsley,andblackpepper.Reduce

heattosimmeringandcookfor10minutes.4. Addthepastaandcontinuesimmeringuntilthepastaistender,about6-10

minutes,dependingonthetype.

FishtacosMakes2servings



watermelon,1cup,cutintosmallchunks,seedsremoved

limes,1lime,juicedandzested

romainelettucehearts,1cup,shreddedStarch:


avocado,1/4avocado,pitted,peeled,andsliced


scallions,1/4cup,chopped

cilantro,1/4cup,fresh,chopped


Instructions1. Preheatagrill.2. Inamediumbowl,mixtogetherthewatermelon,scallions,cilantro,andthe

juiceandzestfrom1/2ofthelime.3. Dustthefishonbothsideswiththechipotlechilipowder.4. Brushthegrillwiththeoliveoil.Grillthefishabout4-5minutesperside

untilcookedthrough.Codflakeeasilywithafork.Breakthefishintosmallchunks.

5. Placethecorntortillasonthegrilljustlongenoughtowarmthem.Filltortillaswithfish,avocado,lettuce,andthewatermelonmixture.

6. Cuttheremaining1/2limeintowedgesandservealongsidethetacos.

GazpachosaladMakes2servings



tomatoes,1large,diced

onion,2small,dicedStarch:

cereal,wholegrain,shreddedwheatstyle,spoonsize,unsweetened,1cup

Fats:

avocado,1/4avocado,peeledanddiced


vinegar,whitebalsamic,1/2tsp

pepper,black,1/4tsp

Instructions1. Inamediumbowl,combinetomato,onion,andavocado.Drizzlewitholive

oilandvinegar.Seasonwithpepper.2. Refrigerateforonehour.3. Steamorboilcodfor10minutesuntilcookedthrough.Letcool.4. Placecodonsaladandcrumbleshreddedwheatcerealontop.

Ginger-carrottofusoupMakes2servings


tofu,6oz,extra-firm,squeezedbetweenpapertowelsandcutinto1”cubes

VegetablesandFruits:

onion,1small,diced

carrots,2-1/4cups,frozen,defrostedandroughlychoppedStarch:

oats,rolled,1/2cup,uncookedFats:


ginger,1piece,1-1/2”,grated

pepper,black,1/4tsp

Chinesefive-spicepowder,1/4tsp


currypowder,3/4tsp

Instructions1. Overmediumheatinalargesaucepan,heat1tspcoconutoil.Addtheonions,

carrots,ginger,andblackpepperandcookfor8minutes,stirringfrequently.2. AddtheChinesefive-spicepowderandvegetablebroth.Bringtoaboil,then

reducetoasimmer,cover,andcookfor20minutesoruntilthevegetablesaretender.

3. Inafoodprocessororblender,pulsetherolledoatsintoflour.Combinethecurrypowderandoatflouronaplate.Pressthetofuchunksintotheseasonedoatflouronallsides.

4. Inalargeskillet,heattheremaining3tspcoconutoilovermedium-highheat.Addthetofuinbatches,turningtocrisponallsides,approximately5minutestotal.

5. Pureethesoupwithafoodprocessororblender.Pourintobowlsandservewithfriedtofu.

GrilledchickenbreastswithcornapplerelishMakes2servings


chickenbreast,boneless,skinless,8ozVegetablesandFruits:

apples,1small,diced

onion,2tbsp,diced

limes,2tbsp,juiceonlyStarch:

corn,1cup,frozenkernels,defrostedFats:



cumin,1/4tsp


pepper,black,1/2tsp

parsley,1tbsp,fresh,minced

Instructions1. Preheatagrillorgrillpantomedium-highheat.2. Inasmallbowl,combinechilipowder,cumin,crushedredpepper,and1/4

tspblackpepper.3. Brushbothsidesofchickenbreastswith2tspoliveoilandsprinkleonthe

spicemixture.Grillapproximately10minutes,turningonce,oruntilcookedthrough.

4. Inamediumbowl,mixcorn,apples,onions,parsley,limejuice,remaining2tspoliveoil,and1/4tspblackpepper.Topchickenwithrelishandserve.

GrilledcuminchickenbreastswithsweetpotatocoleslawMakes2servings



apples,1small,peeled,cored,andjulienned

cabbage,3/4cup,shredded

carrots,1/4cup,peeledandjuliennedStarch:

sweetpotatoes,2/3cup,raw,peeledandfinelyjuliennedFats:


vinegar,cider,1tbsp

pepper,black,1/2tsp

scallions,1tbsp,slicedthin

cumin,1/2tsp

Instructions1. Inasmallbowl,makethecoleslawdressingbycombining3tspofoliveoil

withthecidervinegarand1/4tsppepper.2. Inamediumbowl,tosstogetherapple,cabbage,carrot,sweetpotato,and

scallions.3. Preheatagrillorgrillpantomedium-high.4. Brushchickenbreastwith1tspoliveoil.Mixtogethercuminand1/4tsp

pepperandrubontochickenbreast.5. Grillbreastfor4-5minutesperside,oruntilthechickeniscookedthrough

andnolongerpinkinside.Letrestfor5minutes.6. Drizzlethedressingoverthecoleslawandtosstomixwell.

GrilledgrouperwithmangosalsaandmixedgreensMakes2servings


grouper,8oz,filletVegetablesandFruits:

bellpeppers,1pepper,small,red

mango,1/4cup,cubed

pineapples,1/4cup,cubed

papaya,1/4cup,cubed

jalapenopeppers,1/4pepper,seededandmincedfinely

babymixedgreens,1cup

limes,1lime,juicedStarch:

corn,1cupkernels,roastedorboiledFats:


cajunseasoning,1tsp,ortotaste

cilantro,1/4cup,chopped

Instructions1. Roasttheredpepperonthegrillor6”fromabroilerelementuntiltheskinis

blackenedallaround,turningfrequently.Letcool,thenremoveskinanddice.2. Inamediumbowl,combinedicedpeppers,corn,mangos,pineapple,papaya,

andmincedjalapenowithlimejuicetocreateasalsa.3. Sprinklebothsidesofthegrouperwithcajunspice.4. Heatoliveoilinacastironfryingpanuntilitbeginstosmoke.Addthe

grouperandcook3minutesoneachsideoruntilcookedthrough.5. Servegrouperontopofmixedgreens,thenspoonsalsaontop.Garnishwith

cilantro.

GrilledsalmonwithcucumberdillsaladMakes2servings


yogurt,Greek,plain,nonfat,3tbsp

salmon,7ozVegetablesandFruits:

cucumbers,1/2lb,slicedthinly

onion,1/4medium,slicedthinlyStarch:



dill,1/2tsp,dried


pepper,black,1/2tsp

Instructions1. Preheatgrillorgrillplate.2. Usepapertowelstodrythecucumberslices.Combineinamediumbowl

withyogurt,onion,dill,2tspoftheoliveoil,vinegar,and1/4tsppepper.3. Brushbothsidesofthesalmonwiththeremaining2tspoliveoilandseason

withtheremaining1/4tsppepper.4. Grillthesalmonforabout3minutesoneachside,onlylongenoughforitto

becomeopaque.5. Servewiththecucumbersaladandryecrisps.

GrilledshrimpwithsobanoodlesMakes2servings


shrimp,8oz,defrosted(iffrozen),shelledanddeveinedVegetablesandFruits:

shallots,1large,slicedthinlyanddividedintorings

limes,2limes

apples,2small,dicedfinelyStarch:

sobanoodles,wholegrain,1-1/2oz,uncookedFats:




pepper,black,1/4tsp


Instructions1. Heat2tspoliveoilinasmallskilletovermediumheat.Addshallotsand

cookfor2minutes.Addthegarlicandcontinuestirringuntiltheshallotsarecrispandgolden,about1-2minutes.Letcool.

2. Addnoodlestoalargepotofboilingwaterandcook,stirring,about4minutes,oruntiltender.Draininacolanderandrinsethoroughlyundercold,runningwater.Transfertoalargebowlandtosswiththeshallot-garlicmixture.

3. Zestandjuiceoneofthelimes.Preheatagrillorgrillpanonmedium-high.Tossshrimpinamedium-sizedbowlwith1tsplimezest,2tbsplimejuice,2tspoliveoil,andthecrushedandblackpeppers.

4. Grillshrimp,turningonce,untiltheyjustturnopaquethroughout,about3minutes.

5. Arrangenoodlesonplates.Topwithcilantroandshrimp.Servewiththesecondlime,cutintowedges.

HalibutandcaponatapitaMakes2servings


halibut,8oz,filletVegetablesandFruits:

onion,1red,small,diced

artichokes,1/2cuphearts,frozen,diced

celery,1stalk,chopped

tomatoes,1large,diced

raisins,1/4cupStarch:

pita,wholegrain,1pita,separatedintohalvesFats:


pepper,black,1/2tsp


capers,1/2tbsp,rinsedanddrained

parsley,4sprigs

Instructions1. First,makethecaponata.Heattheoliveoilinalargeskilletovermedium

heat.Addtheonionand1/4tspblackpepper.Cookfor3minutesuntiltheonionbeginstosoften.Addtheartichokeheartsandcelery.Continuecooking,stirringoccasionally,untiltheartichokesbecomelightlybrowned,about4minutes.

2. Stirinthetomatoesandraisins.Reduceheatandsimmerfor20-30minutesuntilthemixturethickens,occasionallystirring.Addthevinegarandcapers.

3. Next,preparethehalibut.Preheatovento400degreesFandlineabakingsheetwithnonstickfoilorparchmentpaper.Sprinklethehalibutwith1/4tspblackpepper,placeonthebakingsheet,androastfor10-12minutes,oruntilitflakeseasilywithafork.

4. Flakethehalibutwithaforkintothepitapocketsandthenaddthecaponataandfinallyfreshparsley.

HalibutVeracruzMakes2servings



onion,1small,diced

tomatoes,1medium,diced

babyspinach,1cup,shredded

jalapenopeppers,1/4seededandfinelydiced

limes,1lime,juicedStarch:

rice,wholegrainbrownorwild,1/3cupdrymeasure,preparedwithwateraccordingtopackagedirections

Fats:


avocado,1/4peeledandslicedSeasonings:


vegetablebroth,lowsodium,1/4cups


Instructions1. Preheatovento350degreesF.2. Heatoliveoilovermediumheat.Sauteonionfor3minutes,thenaddgarlic

andcontinuecookingfor1minute.3. Addthetomatoes,shreddedspinach,jalapeno,andvegetablebroth.Cookto

reducethejuicesdownby2/3.4. Placethefishinthepreparedbakingpanandcookfor10minutes.5. Toserve,layerthepreparedriceontheplate,thenthesauce,thenthehalibut,

thentheslicedavocado,andfinallythecilantro.Squeezelimejuiceatop.

HeartyItalianweddingsoupMakes2servings


turkey,ground,extralean,8ozVegetablesandFruits:

endive,2cups,finelyslicedStarch:


pistachios,unsalted,shelled,1/4cupSeasonings:

basil,1tbsp,fresh,chopped


scallions,2scallions,slicedthinly


lemonzest,2tbsp

Instructions1. Grindpistachiosinspicegrinder,insmallfoodprocessor,orwithamortar

andpestle.2. Mixturkey,groundpistachios,basil,parsley,andscallions.Shapeintotight

3/4”balls.3. Bringvegetablebrothtoboiling.Dropinmeatballs.Stirintheendive,barley,

andlemonzest.Reduceheattomedium.4. Continuetocookuntilbarleyistender,stirringfrequently,about15minutes.

Herb-crustedhalibutwithsauteedbokchoyMakes2servings



bokchoy,6oz,leavesonly,shreddedorchoppedintobite-sizedpiecesStarch:

bread,wholegrain,2slicesFats:



dill,2tbsp,fresh,chopped

lemonzest,1tsp

pepper,black,1/2tsp


Instructions1. Placebreadslicesonovenrackandcookat250degreesFuntilverydry,

aboutanhour.Removefromovenandpulseinfoodprocessororblender,orchopwithaknife,tocreatelargecrumbs.

2. Preheatovento400degreesF.Lineabakingsheetwithnonstickaluminumfoil.

3. Inamediumbowl,tossbreadcrumbswithchoppedparsley,dill,lemonzest,1/4tspblackpepper,and2tspoliveoil.

4. Placethehalibutonthepreparedbakingtray.Topwiththeherbedbreadcrumbs,pressinglightlysothatitadherestothefish.

5. Bakefor10-15minutesuntilthefishflakeseasilywithaforkandcrumbsbecomelightlybrowned.

6. Whilethefishbakes,preparethebokchoy.Inasaucepanovermediumheat,heattheremaining2tspofoliveoil,thenaddthegarlicandcookfor1-2minutes.Addtheshreddedorchoppedbokchoyandcontinuetocookfor5minutesuntiltheleavesbecomebrightgreen.

Italian-styleturkeymeatballsandspaghettiMakes2servings



onion,1small,diced


tomatosauce,allnatural,1cupStarch:

pasta,wholegrain,2oz,spaghetti,dryFats:




oregano,1tbsp,fresh,chopped

rosemary,1tsp,fresh,chopped

dijonmustard,1tsp


Instructions1. Inasmallsaucepan,heat2tspoliveoilovermediumheat.Addonionand

cook,stirringoften,untilitbeginstosoftenandbecometranslucent,about8minutes.Addgarlicandcookforanotherminute.

2. Addtomatoes,tomatosauce,parsley,oregano,rosemaryanddijonmustardandstir.Bringtoaboil,thenreducetoasimmer.

3. MixgroundturkeywithItalianseasoningmix.Rollinto10smallballs.4. Heat2tspoliveoilinamediumskilletovermediumheat.5. Frythemeatballs,turningoccasionally,untilbrownonallsides.Addthe

meatballstothesauceandcontinuesimmeringuntiltheinsidesaredone,about10minutes.Testfordonenessbycuttingameatballandcheckingtomakesurethereisnopinkatthecenter.

6. Cookthespaghettiinboilingwaterinamedium-sizedstockpotuntilcrisp-tender,about10minutes.Drainandservewithmeatballsandsauce.

LemongrilledcodwithasparagusandwildriceMakes2servings


cod,8oz,fillet,cutinto2equalportionsVegetablesandFruits:

lemons,1lemon,juiced

asparagus,10mediumStarch:


Fats:


cajunseasoning,1tsp

pepper,black,1/4tsp

pepper,lemon,1/2tsp

scallions,1tbsp,chopped

Instructions1. Mixthecajunseasoning,blackpepper,lemonpepper,andoliveoiltogether.

Brushontobothsidesofthecodandallowtomarinateforonehour.2. Preheatgrillorgrillpan.3. Trimoffthewoodyendsoftheasparagus.Wrapinasinglelayerin

aluminumfoil.Sealtheedgesandplaceonthegrillfor9minutes.4. Meanwhile,inasmallsaucepan,combinelemonjuiceandscallionsover

mediumheatandstirforthreeminutesoruntilthescallionssoften.5. Aftertheasparagushascookedfor9minutes,addthecodtothegrill,

allowingtheasparagustocontinuecooking.Grillthecoduntilbrownandflaky,aboutthreeminutesperside.

6. Servethecodandasparagusoverthepreparedrice.Drizzlewiththelemonjuiceandscallionmixture.

MarinatedsalmonwithbroccoliandriceMakes2servings


salmon,8oz,filletVegetablesandFruits:

lemons,1small,juiced

broccoli,2cupsflorets,freshStarch:



pepper,black,1/4tsp






water,1cup

Instructions1. Seasonsalmonwithblackpepperandcrushedredpepper.Sliceeachbroccoli

floretlengthwise,halvingit.2. Mix4tspofthelemonjuicewith2tspoliveoil,balsamicvinegar,garlic,

scallions,andcilantroinamediumbowlorplasticbag.Addsalmonandbroccoliandtosstocoat.Coverbowlorsealbagandrefrigerateatleast5hours.

3. Drainmarinadeintoalarge,microwave-safebowl.Addwaterandriceandstir.Microwaveon70%powerforabout20minutes(microwavesvary),oruntilallliquidisabsorbedandriceistender.Letricerest.

4. Preheatbroiler.Brushwithremaining2tspoliveoil.Placesalmonandbroccolionabroilertrayandcookforabout5minutesoneachside,untilthesalmonbecomesopaqueandthebroccoliistenderandbrowned.

5. Fluffricewithafork.Servesalmonandbroccolioverricewithremaininglemonjuice.

MediterraneanchickpeasoupMakes2servings



onion,1small,dicedfinely

tomatoes,2small,dicedfinelyStarch:

pita,wholegrain,1pita,halvedFats:



rosemary,1/2tsp,fresh,minced

pepper,black,1/4tsp


vinegar,balsamic,1-1/2tsp

Instructions1. Overmediumheatinalargesaucepan,heatoliveoil.Addonionandcook,

stirringfrequently,untiltenderandtranslucent,about8minutes.Addgarlicandstirforoneminutemore.

2. Addthechickpeas,tomatoes,rosemary,blackpepper,andvegetablebroth.Bringtoaboil,thenreduceheattosimmering.Cookfor20minutes.

3. Allowthesouptocooltoroomtemperature.Pureehalfthesoupinablenderorfoodprocessor,thenreturntosaucepan.

4. Addthevinegar,stirringtocombine,thenbringtoaboil.5. Servewithpitahalves.

Mediterranean-stylemahimahiandbarleysaladMakes2servings


mahimahi,8ozfilletVegetablesandFruits:

lemons,2lemons,juicedandzested

babyspinach,1-1/2cups

tomatoes,1/2cup,dicedStarch:



oregano,1-1/2tbsp

spearmint,1-1/2tbsp



Instructions1. Inaresealableplasticbagorshallowbowl,combinelemonjuice,3tspolive

oil,oregano,spearmint,1/2tsplemonzest,andgarlic.Shaketocombine.2. Addfishandmarinatefor1hour,turningonce.Meanwhile,makethebarley

bybringingittoaboilinthevegetablebroth,thenreducetosimmerfor45minutes,oruntiltender.Drainandletcool.

3. Removefishfrommarinadeandinasmallsaucepanbringmarinadetoaboil.Placeintherefrigeratortocool.

4. Heatnonstickgrillorgrillplatetomedium.Brushwithremaining1tspoliveoil.

5. Cookfish,turningonce,untilitflakeseasilywithafork,10-13minutes.6. Whilethefishcooks,assemblethesaladbycombiningthetomatoesand

spinachwiththecookedandcooledbarley.Tosswiththemarinadeandserve.

Oven-friedchickenbreastsandvegetablesMakes2servings


yogurt,Greek,plain,nonfat,3oz


greenbeans,2cups,freshStarch:



almonds,3tbspSeasonings:

pepper,black,1/2tsp

paprika,1/4tsp

dijonmustard,1/4tsp

scallions,1tbsp,slicedthinly

lemonzest,1/4tsp

Instructions1. Preheatovento450degreesF.Placeacookingrackontoabakingsheetlined

withaluminumfoil.Brushtherackwiththeoliveoil.2. Grindtheryecrispsandalmondsinafoodprocessororspicegrinder,orusea

mortarandpestle.Transfertoashallowbowlandmixin1/4tspblackpepperandpaprika.

3. Mixmustardandyogurttogetherinasecondshallowbowl.Diponesideofthechickenbreastsinyogurt,thensprinklecrumbtoppingon.Dipthesecondsideinyogurtandcrumbs.

4. Placecoatedchickenontothepreparedrackandtopwithscallions.Insertathermometerintothethickestsectionofbreasts.Bakeuntilthethermometerreads160degreesF,about30minutes.Removefromtheovenandallowtorestforatleast5minutes.

5. Addgreenbeanstoboilingwater.Cookfor5-10minutesuntilbeansarecrisp-tender.

6. Tossbeanswithlemonzestand1/4tspblackpepperbeforeserving.

PoachedsalmonwithalmondcouscousMakes2servings



babyspinach,2cups,chopped

celery,1/4cup,chopped

tomatoes,1/2tomato,dicedStarch:

couscous,wholewheat,1/4cup,dry,uncookedFats:

almonds,4tbspSeasonings:

vegetablebroth,lowsodium,2-1/2cups

parsley,1tsp,dried

pepper,crushedred,1tsp

savory,1tsp

lemonzest,1tbsp


pepper,black,1/4tsp

dill,1bunch,tiedwithtwine

Instructions1. First,preparethecouscous.Inasmallsaucepan,bring1/2cupofvegetable

brothtoaboil.Addtheparsley,crushedredpepper,andsavory.Addthecouscous,stirringtocombine.Simmeruntilthecouscousistender,abouttenminutes.Stirinthespinach.Allowtocool,thendrainanyexcessliquidthatremains.

2. Inasaladbowl,combinethecouscouswiththelemonzest,almonds,celery,scallions,andtomato.Seasonwithblackpepper.Refrigerateatleastonehour.

3. Next,preparethesalmon.Inamediumsaucepan,combineremaining2cupsofvegetablebroth,salmon,anddill.Bringtoaboil,thenreducetoasimmer.Coverthepot.Continuecookinguntilthefishflakeseasilywithafork,about15minutes.

4. Servesalmonwithsalad.

RoastedsalmonwithleeksandfingerlingpotatoesMakes2servings



leeks,3leeks

shallots,1shallot

lemons,1lemon,juicedStarch:

potatoes,skinon,5oz,fingerlingFats:


blackpepper,1/4tsp

chives,2tsp,chopped

tarragon,1tsp,fresh

parsley,1tsp,fresh

Instructions1. Preheatovento450degreesFandcoveraroastingpanortraywith

parchmentpaper.2. Cleantheleeksthoroughly,trimmingawaythegreen.Cuteachleek

lengthwiseintoquarters.Tosswith2tspoliveoilandspreadoutonroastingpan.Roastforabout30minutes,oruntiljustgolden.

3. Reduceheatto275degreesF.Useabrushtorubbothsidesofthesalmonwiththeresidualoilintheleekpanandseasonfishwithblackpepper.Placethesalmonontopoftheleeksandroastforabout30-40minutesuntilthesalmonisfirm.

4. Meanwhile,boilthepotatoesabout10minutes,oruntiltender.5. Mixtheshallot,chives,tarragon,parsley,lemonjuice,andremaining2tspof

oliveoilinafoodprocessor.6. Servethesalmon,potatoes,andleekswiththeshallot-herbmixture.

Rosemarydijonchickenbreastswithcornandbrusselssprouts

Makes2servings



lemons,1lemon,juiceonly

brusselssprouts,8mediumsprouts,cutinhalfStarch:

corn,2/3cups,frozen,kernelsFats:


rosemary,1tbsp,fresh,minced

dijonmustard,1tbsp

pepper,black,1/2tsp


Instructions1. Inalarge,shallowbowlorresealableplasticbag,combine1tbsplemon

juice,2tspoliveoil,rosemary,dijonmustard,pepper,andgarlic.Addchicken,makingsuretocoatthroughly.Letmarinateinrefrigeratorforatleast30minutes.

2. Preheatovento400degreesF.Linealargebakingsheetwithaluminumfoil.Brushbrusselssproutswith2tspofoliveoil,dustwith1/4tspblackpepper,andplaceonbakingsheet.

3. Addthechickentothebakingsheet.Insertathermometerintothethickestsectionofbreast.Bakeuntilthethermometerreads160degreesF,about30minutes.

4. Removetrayfromtheovenandallowtorest.5. Addcorntoasmallpotofboilingwaterandcookuntiljusttender,about4-5

minutes.Drizzleremaininglemonjuiceovercornandbrusselssproutsandservewithchicken.

SaffronturkeymeatballsinbrothMakes2servings



onion,1small,diced

celery,2stalks,slicedinto1”piecesStarch:


pistachios,unsalted,shelled,1tbsp,choppedcoarsely


garlic,1clove


saffron,1/8tsp,powdered

parsley,1/2cup,fresh,leaves,minced


minutesoruntilslightlybrowned.2. Combineturkeywithonion,garlic,toastedryeflakes,andpistachios.Shape

into10smallmeatballs.3. Overmediumheatinamediumsaucepan,heatoliveoil.Addmeatballsand

cookforabout4minutespersideoruntilbrowned,turningasneeded.4. Addthevegetablebroth,saffron,andcelerypieces.Bringtoaboil,then

reducetosimmer.Continuecookingfor10minutes,oruntilmeatballsarenolongerpinkinthecenter.

5. Servebrothinashallowbowl.Topwithmeatballsandgarnishwithparsley.

SalmonandlentilsaladMakes2servings


salmon,4oz,fillet

lentils,3tbsp,dry(uncooked)VegetablesandFruits:

onion,1small,red,diced

cucumbers,1large,dicedStarch:






pepper,black,1/4tsp

pepper,lemon,1/4tsp

Instructions1. Inasmallpot,cooklentilsinvegetablebrothfor10-15minutesuntiltender.

Allowtocool.2. Preheatbroilerandbrushrackwith1tspoliveoil.Placesalmononrack6”

belowheatingelement.Broilforapproximately5minutesperside,oruntilthesalmonflakeseasily.

3. Allthesalmontocool,thenchoporflakeitintoamediumbowl.Addthecookedlentils,redonion,andcucumber.

4. Inasmallbowl,whisktogethertheremaining3tspoliveoil,balsamicvinegar,garlic,blackpepper,andlemonpepper.Drizzleoverthesaladandgentlystirtocoat.

5. Servewithryecrisps.

SalmonhashwitharugulaMakes2servings


salmon,6oz,fillet,cutintobite-sizedpieces

yogurt,Greek,plain,nonfat,2tbspVegetablesandFruits:

onion,1/2small,slicedthinly

bellpeppers,1chopped,anycolor

arugula,1-1/2cups,baby

lemons,1/2lemon,cutintowedgesStarch:

potatoes,skinon,5oz,shreddedFats:


dijonmustard,1/2tsp

dill,1tbsp,fresh,chopped

pepper,black,1/4tsp

Instructions1. Inasmallbowl,combinetheyogurt,mustard,anddill.2. Toasaucepanovermediumheat,add2tspoliveoil,theshreddedpotatoes,

andblackpepper.Cook,stirringperiodically,for6minutes.3. Addtheremainingoil,onion,andbellpeppersandcookfor8moreminutes.4. Addthesalmonandcookforabout3moreminutes,justuntilthefishis

cookedthrough.5. Removethepanfromtheheat.Stirinhalfoftheyogurtmixture.Addatspof

watertotheremainingyogurtandtosswiththearugula.6. Servewithlemonwedges.

ShreddedchickenquinoapilafMakes2servings



onion,1small,diced

celery,1stalk,diced

carrots,3smallcarrots,peeledandjulienned

bokchoy,1cup,fresh,leavesonly,shreddedStarch:

quinoa,2/3cup,dry,uncookedFats:




sage,1tsp,fresh,chopped

pepper,black,1/4tsp

Instructions1. Dicechickenbreastsinto1”cubes.Bringamediumsaucepanfilledwith

watertoaboil.Addchickenbreastpiecesandallowwatertoreturntoaboil.Turnwateroff.

2. Leavethechickeninthehotwateruntilcookedthrough,about10minutes.Testfordonenessbypokingthelargestpiecewithafork.Ifthejuicesrunclear,thechickenisdone.

3. Drainthechickenandsetaside.4. Heatthecoconutoilovermediumheatinthemediumsaucepan.Addthebok

choy,onion,celery,andcarrotsandcookuntiltender,about7-8minutes.5. Addthequinoa,vegetablebroth,Italianherbseasoning,sage,andpepper.

Bringtoaboil,thenreduceheattosimmering.Coverandcookuntilthequinoahasabsorbedtheliquidandbecometender,approximately20minutes.Addthechickenandheatthrough.

Shrimpskewerswithorange-plumcouscousMakes2servings


shrimp,5oz,thawed(iffrozen),peeled,anddeveined

yogurt,nonfat(0%)vanilla,1/4cupVegetablesandFruits:

plums,dried(prunes),1/2cup,chopped

oranges,1smallorangeStarch:

couscous,wholewheat,1/4cups,instant,dryFats:


water,1/4cup

vinegar,balsamic,2tbsp

rosemary,1/2tsp,dried,crushed


scallions,2tbsp,sliced

Instructions1. Inalargebowl,combinethevanillayogurt,water,balsamicvinegar,3tsp

coconutoil,androsemary.Addshrimp,coatingthoroughly.Allowtomarinateforatleast30minutesintherefrigerator.

2. Bringvegetablebrothtoboilinasmallsaucepan.Stirinthecouscousanddriedplums.Removefromheatandcover.Allowcouscousmixturetoswellfor10minutes.

3. Finelyshred1/2tspoforangepeel.Juicetheorange.Addorangepeel,orangejuice,andscallionstothecouscous.

4. Preheatagrillorgrillplateatmediumheat.Brushwithremaining1tspcoconutoil.Threadtheshrimpontoskewers,leavingsmallgapsbetweenthem.Placeongrillrackandcookuntiltheshrimpareopaque,about4minutesperside,turningonce.

5. Topcouscouswithshrimp.

SlowcookerchickentikkamasalaMakes2servings


chickenbreast,boneless,skinless,6oz


jalapenopeppers,1small,seedsremoved,mincedfinely

tomatosauce,allnatural,1cup

lemons,1lemon,cutinto8wedgesStarch:


Fats:

peanuts,4tbsp,choppedSeasonings:

ginger,1tbsp,fresh,minced

cumin,1-1/tsp

garammasala,1tsp

pepper,black,1/4tsp

paprika,1tsp

garlic,4cloves

cinnamon,1/2tsp


Instructions1. Inaslowcooker,combinechicken,yogurt,jalapenopepper,tomatosauce,

ginger,cumin,garammasala,blackpepper,paprika,garlic,cinnamon,andcorianderinaslowcooker.

2. Cookonlowfor6-8hoursuntilchickeniscookedthroughandverytender.Spoonoverpreparedrice.Sprinklepeanutsontopandservewithlemonwedges.

Stir-friedchickenwithcabbage,chilepaste,andsobanoodles

Makes2servings


chickenbreast,boneless,skinless,8oz,cutintobite-sizedpieces.VegetablesandFruits:

shallots,1shallot,peeledandroughlychopped

jalapenopeppers,1/2small,seedsremoved

limes,1smalllime

carrots,1small,peeledandcutintomatchsticks

onion,1small,peeledandsliced

bokchoy,1cup,leavesonly,shreddedStarch:

sobanoodles,wholegrain,1.5oz,uncookedFats:


garlic,4cloves

lemongrass,1stalk,whitepartonly,roughlychopped

ginger,1piece,1-1/2”,peeled

Instructions1. Makechilipaste.Combineinafoodprocessortheshallot,jalapenopepper,

garlic,lemongrass,andginger.Squeezejustenoughlimejuiceintocreateapaste-likeconsistency.

2. Cooksobanoodlesinboilingwaterforabout4minutes,stirringfrequently,untiltender.Drainincolanderandrinsewellundercold,runningwater.Transfertoabowlandtosswith1tspoliveoil.

3. Overmediumhighheatinalargepot,heatoliveoil.Sautechickenfor1minute,stirringfrequently,thenaddchilipaste,onions,bokchoy,andcarrots.Cook,stirringoccasionally,untilbokchoyiswilted,about4minutes.Addthenoodlesandcookuntilthechickenisnolongerpinkinside,aboutanother4minutes.

StuffedbellpeppersMakes2servings



bellpeppers,2mediumpeppers,anycolor

onion,1small,minced

jalapenopeppers,1/2smallpepper,seedsremoved,mincedfinely

tomatosauce,allnatural,3/4cupStarch:




cajunseasoning,1-1/4tsp

pepper,black,1/4tsp

dijonmustard,1tsp


Instructions1. Slicepeppersinhalflengthwise.Removeseeds.Placeonafoil-linedbaking

pan,withthecutsidefacingup.2. Heattheoliveoilinanonstickmediumskilletovermediumheat.Addturkey,

onion,garlic,andjalapenopepper.Cook,stirringfrequently,untiltheonionisslightlytranslucent,about7minutes.Addcajunseasoning,blackpepper,dijonmustard,vegetablebroth,andrice.Reducetoasimmer,cover,andcookforabout25minutes.

3. Preheatovento400degreesF.Letricemixturecool,thenstirin1/2cuptomatosauce.Fillpeppersevenlywiththeturkeyricemixture.Topwithremaining1/4ctomatosauce.Bakefor45minutes.

Tandoori-stylechickenandcucumberpitaMakes2servings


yogurt,Greek,plain,nonfat,3oz


onion,2tbsp,grated

cucumbers,1large,sliced

tomatoes,1medium,slicedStarch:

pita,wholegrain,1pita,dividedinhalfFats:


ginger,1/2tbsp,fresh,peeledandgrated

cumin,1/2tsp


turmeric,1/4tsp


Instructions1. Setaside1tbspoftheGreekyogurtinasmallbowl.2. CombinetheremainingGreekyogurtinalarge,flatbowlorresealableplastic

bagwiththeonion,ginger,cumin,redpepper,turmeric,andgarlic.3. Addthechickenandmarinateintherefrigeratorfor1-2hours,turningonce.4. Preheatalargeskilletovermediumheat.Addthecoconutoil.Whentheoil

becomeshot,addthechickenbreast.Cookforabout10minutesoneachside,oruntildone.Tocheckfordoneness,piercewithaforktomakesurejuicesrunclear.

5. Letchickencool,thendice.Stuffevenlyintopitahalves,thenaddcucumbersandtomatoes.TopwiththereservedGreekyogurt.

TofuwithpeppersandtomatoesovercouscousMakes2servings


tofu,6oz,extra-firmVegetablesandFruits:


bellpeppers,1large,anycolor,chopped

onion,1small,dicedStarch:

couscous,wholewheat,1/4cup,instant,dryFats:





garlic,2cloves

pepper,black,1/4tsp

basil,1/2cup,fresh,chopped

Instructions1. Squeezetofubetweentowelstoremoveexcesswater.Cutintobite-sized

piecesandplaceinamediumbowl.Addtomatoes,Italianseasoning,andbalsamicvinegarandallowtomarinatefor30minutes.

2. Bringvegetablebrothtoboilinasmallsaucepan.Stirinthecouscous.Removefromheatandcover.Allowcouscousmixturetoswellfor10minutes.

3. Overmedium-highheatinalargefryingpan,heatoliveoil.Addbellpeppersandonionandcookuntiltender,about8minutes,stirringoccasionally.Addgarlicandcookforanotherminute,stirringconstantly.Addthetofuwiththemarinadejuicesandtheblackpepper.Coverandreducetosimmer.Cookuntilheatedthrough,about10minutes.

4. Servetofumixtureovercouscousandgarnishwithchoppedbasil.

TropicalmahimahipitaMakes2servings


mahimahi,6oz,fillet


limes,1small,juiced

mango,1small,diced,seedsandskinremoved

pineapples,1/3cup,diced

jalapenopeppers,1/4small,seedsremoved,finelymincedStarch:

pita,wholegrain,1pita,dividedintohalvesFats:

coconutoil,2tsp

avocado,1/4small,peeledanddicedSeasonings:

pepper,black,1/2tsp

ginger,1/4tsp,dried

cumin,1/4tsp


cilantro,1/3cup,fresh,chopped

Instructions1. Seasonthemahimahionbothsideswith1/4tspblackpepper.2. Overmediumheatinalargeskillet,heatthecoconutoil.Addthemahimahi

andcookforabout3minutesperside,untilthefishisbrownedandthecenterjustbecomesopaque.

3. Inasmallbowl,whisktheyogurttogetherwiththelimejuice,ginger,cumin,cayennepepper,and1/4tspblackpepper.

4. Inamediumbowl,foldtogetherthemango,pineapple,jalapeno,andavocado.

5. Dividethefishbetweenthetwopitahalves,thenaddsalsaandtopwiththeyogurtmixture.Garnishwithcilantroandserve.

TunaandcouscoussaladMakes2servings


tuna,chunklight,cannedinwater,8oz,drainedandsqueezedVegetablesandFruits:

bellpeppers,2small,red

babyspinach,2cups,chopped

lemons,1small,juicedandzestedStarch:

couscous,wholewheat,1/3cup,dry,unpreparedFats:

olives,5whole,pittedanddiced


water,2/3cup


scallions,1/2cup,chopped

basil,2tbspfresh,julienned

pepper,black,1/4tsp

Instructions1. Bringwatertoboilinmediumsaucepan.Addcouscousandreduceto

simmer.Cookfor15minutes,thendrain.2. Roastwholebellpeppersoveragrillorunderabroileruntilskinis

blackened,turningonce.Letcool.Slidetheskinoffwithyourfingersanddicepeppers.

3. Choportearbabyspinach.Mixinamediumbowlwitholives,oliveoil,lemonjuiceandzest,andgarlic.Addtunaandhotcouscousandcoverfor15minutes,stirringoccasionally.

4. Mixinthescallions,basil,andblackpepperjustbeforeserving.

TunacakesMakes2servings


cottagecheese,lowfatornonfat,2tbsp

tuna,chunklight,cannedinwater,4oz

eggwhite,1tbspVegetablesandFruits:

bellpeppers,2tbsp,green,diced

onion,1tbsp,dicedfinely

zucchini,2tbsp,shredded

jalapenopeppers,1tsp,dicedfinely

limes,1lime

romaine,2heartsStarch:

cornmeal,wholegrain,2tbspFats:


pepper,black,1/4tsp


basil,2tsp,dried

cilantro,1/4cup,choppedroughly

Instructions1. Squeezethedicedandshreddedbellpeppers,onion,zucchini,andjalapeno

pepperinpapertowelstoremoveexcesswater.Allowcottagecheesetodraininacolanderfor10minutes.Combinevegetablesandcottagecheeseinalargebowlwithtuna,blackpepper,garlic,eggwhite,basil,andthejuicefrom1/2ofthelime.Themixturewillbewet.

2. Preheatovento350degreesF.Lineabakingtraywithparchmentpaperornonstickaluminumfoil.Useanicecreamscoopertoscoopupballsofthemixtureanddropontothepreparedbakingsheet,leavingafewinchesspaceoneachside.Flattenballsgentlysotheyformpattiesanddustthetopsevenlywithcornmeal.Bakethepattiesforabout20minutes,oruntilcookedthrough.

3. Heataskilletovermedium-lowheat.Addoliveoil.Frythepattiesintheoil,turningonce,untillightlybrown.Servepattiesoverabedmadeofaromaineheart.Garnishwithcilantroandsqueezeremaininglimejuiceoverall.

TunameltwithcashewsaladMakes2servings


tuna,chunklight,cannedinwater,4oz

naturalcheese,3/4ozsharpcheddar,shredded

yogurt,Greek,plain,nonfat,1-1/2tbspVegetablesandFruits:

babymixedgreens,2cups

tomatoes,1cupcherryStarch:



cashews,1tbsp,choppedSeasonings:

dijonmustard,1/2tsp

pepper,black,1/4tsp

celeryseed,1/4tsp

scallions,1tbsp,mincedfinely

parsley,1tsp,mincedfinely

vinegar,balsamic,1-1/2tsp

Instructions1. Preheatbroiler.2. Combinetuna,yogurt,mustard,blackpepper,celeryseed,scallions,and

parsleyinamediumbowl.3. Inasmallbowl,combineoliveoilandbalsamicvinegar.Tosssaladgreens

withthevinaigretteandchoppedcashews.4. Placebreadonatray6”belowthebroilerheatingelementandtoastboth

sides.5. Removefromovenandspreadthetunamixtureevenlyontothebread.

Sprinklethecheddarcheeseontopandbroilfor3-5moreminutesuntilthecheesehasmelted.Servewithsalad.

TurkeyburgersMakes2servings



apples,1small,diced

onion,1/2small,diced

oranges,1small,juicedandzested

arugula,1/2cupleavesStarch:

bread,wholegrainwheatormultigrain,2slicesFats:



sage,1tsp,fresh,chopped

pepper,black,1/4tsp

Instructions1. Preheatovento250degreesF.Placebreadslicesoncenterrackandallowto

dryoutthoroughly,about1hour.Removefromovenandletcool.Pulverizeinblenderorfoodprocessor,ortearintoverysmallpiecesbyhandtomakesoftbreadcrumbs.

2. Overmediumheat,inalargeskilletheat2tspoliveoil.Addonionandappleandcooktosoften,stirringoften,about5minutes.Add2tbsporangejuiceandcooktillreducedby2/3,about2minutes.

3. Combinegroundturkey,breadcrumbs,onion-applemixture,parsley,sage,blackpepperand1/4tsporangezest.Forminto2patties.

4. Heatremaining2tspofoliveoilinlargeskilletovermediumheat.Addturkeyburgers.Cookabout5minutespersideoruntilburgersarenolongerpinkinthemiddle.

5. Serveburgersatoparugulaleaves.

TurkeymeatloafMakes2servings



onion,1small,minced

carrots,1small,shredded

celery,1stalk,finelydiced

tomatosauce,allnatural,2tbspStarch:



dijonmustard,1tsp

garlic,4cloves

pepper,black,1/4tsp


minutesoruntilslightlybrowned.2. Overmediumheatinasmallsautepan,heatoliveoil.Addonion,carrots,and

celery.Cook,stirringfrequently,untilsoftenedandfragrant,about10minutes.Letcool.

3. Preheatovento350degreesF.Inalargebowl,mixtheonionmixture,groundturkey,toastedryeflakes,dijonmustard,garlic,pepper,andtomatosaucewithhandsjustuntilcombined.

4. Pressmeatmixtureintoasmallloafpan.Insertathermometerintothecenterofthemeatandcookuntilitreaches160degreesF(about40minutes).Allowloaftorestforatleast5minutesbeforeserving.

TurkeysloppyjoesMakes2servings





apples,1/2small,dicedStarch:

pita,wholegrain,1pita,halvedFats:


avocado,1/4avocado,peeledandpitted,slicedthinlySeasonings:

garlic,3cloves,diced

dijonmustard,1tsp

vinegar,cider,1-1/2tsp



Instructions1. Overmediumheatinalargeskillet,heatoliveoil.Addonionandgarlicand

cookuntilbrowned,about8minutes,stirringfrequently.2. Addturkeyandcontinuetosauteuntilcompletelybrowned,about8more

minutes.3. Addthetomatosauce,dicedapples,dijonmustard,cidervinegar,chili

powder,andcrushedredpepper.4. Bringtoaboil,thenreducetosimmering.Continuetocook,stirring

occasionally,untilthesaucereducestotheconsistencyofathickgravy.5. Servewithavocadoslicesinpitahalves.

VegetarianchiliMakes2servings


beans,1/2ofa15-1/2ozcan,kidney,reducedsodium,withliquidVegetablesandFruits:

onion,1small,diced

carrots,1carrots,peeledandjulienned

bellpeppers,1small,green,seedsremoved,diced

celery,1stalk,chopped

mushrooms,1/2cup,fresh,chopped


corn,3/4cup,kernels,frozenFats:


avocado,1/4avocado,peeledandslicedSeasonings:


chilipowder,2tbsp

cumin,1/2tsp

oregano,1tsp,dried

basil,1tsp,dried

Instructions1. Overmedium-highheatinamediumsaucepan,heatoliveoil.Addonions,

carrots,garlic,bellpepper,celery,andchilipowder.Sauteuntiltender,stirringoccasionally,about8minutes.

2. Addmushroomsandcookforanother5minutes.Addtomatoes,kidneybeanswithjuice,corn,cumin,oreganoandbasil.

3. Bringtoaboil,thenreducetosimmer.Cookfor20minutes,stirringoccasionally.

4. Servewithavocadoslices.

BREAKFASTRECIPES

Asparagus-mushroommugomeletMakes2servings


eggs,1egg

eggwhites,1/4cup

cottagecheese,lowfatornonfat,4tbspVegetablesandFruits:

asparagus,1cup,spears,frozen,chopped,defrostedandpatteddry

mushrooms,3/4cup,canned,sliced,drainedandpatteddry

lemons,2tsp,juiceonlyStarch:



paprika,1/4tsp

pepper,black,1/4tsp

Instructions1. Brushtheinsidesoftwomicrowave-safemugswitholiveoil.2. Inamediumbowl,whisktogetheregg,eggwhites,paprika,andblack

pepper.Pourintomug.3. Inthesamemediumbowl,stirtogetherasparagus,mushrooms,lemonjuice,

andcottagecheese.Pourovertheeggmixture.4. Microwavefor2minutes.Cookfor30seconds,thenrepeatasneeded,until

eggsareset,about2moreminutes,dependingonmicrowavepower.5. Servewithwholegraintoast.

Banana-walnutoatmealMakes2servings


wheyproteinpowder,1/4cup,unsweetened


bananas,1cup,slicesStarch:

oats,rolled,1/2cup,old-fashionedFats:

walnuts,4tbsp,choppedroughlySeasonings:

cinnamon,1tsp

water,1cup

Instructions1. Inasmallsautepanovermediumheat,tosswalnutsuntiltoastedand

fragrant.Setaside.2. Inamedium-sized,microwave-safebowl,combineoats,banana,cinnamon,

water,andwheyproteinpowder.Microwaveonhighfor3minutes.Stir.Microwaveforanother2-3minutes,untilwaterisabsorbed.Letstandforafewminutes.

3. StirinGreekyogurtandsprinklewalnutsontop.

BreakfasttortillaomeletMakes2servings


eggs,1egg

eggwhites,1/3cup

yogurt,Greek,plain,nonfat,2tbspVegetablesandFruits:

jalapenopeppers,1/2pepper,seededanddicedfinely


corntortillas,wholegrain,4tortillas,cutintostripsFats:


paprika,1/4tsp

pepper,black,1/4tsp

scallions,4scallions,slicedthinly

Instructions1. Overmedium-highheatinamediumsaucepan,heatoliveoil.Cookandstir

jalapenopepperandtortillastripsuntilsoftened,about4minutes.2. Whiskeggsandeggwhiteswithpaprikaandblackpepper.Pouroverhot

skilletandtopwithtomatoesandscallions.3. Turnomeletwhenundersidebeginstoturngoldenbrown.ServewithGreek

yogurt.

HashbrownomeletMakes2servings


egg,1egg

eggwhites,1/2cupVegetablesandFruits:


bellpeppers,1cup,frozen,mixedcolors,stripsStarch:

potatoes,skinon,1smallpotato,shreddedFats:


pepper,black,1/4tsp


Instructions1. Overmedium-highheatinamediumsautepan,heatoliveoil.Addonions

andcook,stirringfrequently,untiltheybegintosoften,about3minutes.Addthebellpepperslicesandshreddedpotatoandcontinuecooking,stirringconstantly,for5moreminute

2. Inamediumbowl,whisktogetheregg,eggwhites,blackandcayennepeppers.Pourintoskillet.

3. Cookuntilbottomsideofomeletislightlybrowned,thenflipwithaspatula.

Pear-almondfrenchtoastMakes2servings


eggs,1egg

eggwhites,1/4cup

yogurt,nonfat(0%)vanilla,6tbspVegetablesandFruits:

pears,2smallpears,coredandslicedinto1/4”slicesStarch:

bread,wholegrain,2slicesFats:

almonds,4tbsp,slicedSeasonings:

cinnamon,1/4tsp,ground

ginger,1/4tsp,ground

vanillaextract,pure,1/2tsp

Instructions1. Preheatovento350degreesF.Tosspearswithcinnamonandginger.2. Inashallow,mediumsizedbowl,whisktogetheregg,eggwhites,2tbspof

vanillayogurt,andvanillaextract.3. Inalargeskilletovermediumheat,toastalmonds,tossingfrequently,until

goldenbrown,about1-2minutes.Removefromheat.4. Dipbreadslicesineggmixture,soakingtodrenchandturningtocoatboth

sides.5. Lineabakingdishwithparchmentpaperornonstickaluminumfoil.Arrange

theslicedpearsonthedish,thenplacethebreadslicesontopofthem.6. Bakeuntilgoldenbrown,orabout15-20minutes.Useaspatulatoservepear-

sideup.Topwithtoastedalmondsanddrizzlewiththeremaining1/4cupofvanillayogurt.

QuinoaporridgewithapplesMakes2servings


yogurt,nonfat(0%)vanilla,12ozVegetablesandFruits:

apples,1apple,small,coredanddiced

raisins,1/4cupStarch:

quinoa,1/4cup,dry,rinsed,uncookedFats:

walnuts,1/4cup,coarselychoppedSeasonings:

water,3/4cup

cinnamon,1/2tsp

nutmeg,1/4tsp

Instructions1. Inasmallsautepanovermedium-highheat,tosswalnuts,roastinguntil

fragrant.2. Bringwatertoboilinamediumsaucepan.Stirinthequinoa,apples,and

raisinsandreducetosimmering.Cookuntiltender,about15-20minutes.Draintoremoveanyexcesswater.Addcinnamonandnutmeg.

3. Toserve,scoopquinoaintobowlsandtopwithvanillayogurtandtoastedwalnuts.

Scrambledtofu,tomatoandspinachMakes2servings


tofu,5.6oz,firm,drainedsqueezedintowels,andcutinto1/2”cubesVegetablesandFruits:

babyspinach,2cups

lemons,1lemon,cutinhalf

tomatoes,1cup,grape,cutinhalfStarch:

bread,wholegrainrye,2piecesFats:


turmeric,1/2tsp

pepper,black,1/4tsp


scallions,4scallions,slicedthinly,bothwhiteandgreenparts


Instructions1. Inamediumbowl,tosstogethertofu,turmeric,andblackandcayenne

peppers.2. Overmedium-highheatinalargenonstickskillet,heattheoliveoil.Addthe

whitepartofthescallionsandcookabout1minute,oruntilsoft.3. Addtheseasonedtofuandcontinuetocook,stirringoccasionally,untilthe

tofubecomeslightlybrowned,about5minutes.4. Stirinthespinachandsqueezehalfofthelemonoverit.Stirforabouta

minute,untilthespinachwilts.5. Addthetomatoesandgreenpartofthescallionsandheatthroughforanother

minuteortwo.Garnishwiththebasilandservewiththeotherhalfofthelemon,cutintowedges,andapieceoftoast.

SmoothiebowlwithberriesMakes2servings


skimmilk,1/2cup

wheyproteinprotein,unsweetened,1/4cup

yogurt,nonfat(0%),vanilla,3oz,frozeninanicecubetrayVegetablesandFruits:

strawberries,3/4cups,frozen(canbemixed/substitutedwithotherberriesifdesired)

bananas,1/2banana,overripe,slicedandfrozenStarch:

oats,rolled,2/3cups,old-fashioned,uncookedFats:

almonds,4tbsp,choppedSeasonings:

Instructions1. Preheatovento350degreesF.Mixoatsandalmondstogetherandspreadon

abakingsheet.Cookalmondsandoatsforabout10minutes,turningoccasionally,untilgoldenbrown.Removefromoven.

2. Inablender,combineskimmilk,wheyproteinpowder,strawberries,bananas,andfrozenyogurtcubes.

3. Poursmoothieintoabowlandtopwithtoastedalmondsandoats.

SNACKRECIPES

BlackbeandipwithtortillachipsMakes2servings



onion,1small,diced

tomatoes,1small,dicedStarch:




cumin,1/2tsp

oregano,1tsp,fresh,chopped


water,1/2cup


Instructions1. Preheatovento400degreesF.Cuttortillasinto6wedgeseachandarrange

onalargebakingsheetcoveredinaluminumfoil.Bakeuntilcrispandgoldenbrown,about10minutes.

2. Overmedium-highheatinamediumsaucepan,heatoliveoil.Addonionandcook,stirringfrequently,untiltender,about8minutes.

3. Addgarlicandcookforanotherminute,stirringconstantly.Addcumin,oregano,chilipowder,beans,andwater.Bringtoaboil,thenreducetosimmer.Cookuntilthickened,stirringoccasionally,about10minutes.

4. Mashbeanmixturewithafoodprocessor,blender,orpotatomasher.5. Spoontomatoesoverbeanmixture,garnishwithcilantro,andservewith

tortillachips.

CottagecheesecapresesaladMakes2servings


cottagecheese,lowfatornonfat,1cupVegetablesandFruits:

tomatoes,2large,choppedStarch:




pepper,black,1/4tsp


Instructions1. Foldtogetherinalargebowlthecottagecheese,tomatoes,basil,andblack

pepper.2. Inasmallbowl,combineoliveoilandbalsamicvinegar.3. Topryecrackerswithcottagecheesemixture.Drizzlewitholiveoiland

balsamicdressing.

EggplantminipizzasMakes2servings


naturalcheese,2oz,shredded,mozzarellaVegetablesandFruits:

eggplant,1/2ofamediumeggplant,slicedinto1/2”thickrounds


mushrooms,1/4cup,fresh,slicedStarch:



pepper,black,1/4tsp


basil,2tbsp,fresh,choppedortornintosmallpieces

Instructions1. Preheatovento350degreesF.Brushbothsidesofeggplantsliceswitholive

oilandplaceonabakingsheetlinedwithaluminumfoilorparchmentpaper.Sprinklewithblackpepper.Bakefor8minutes.Turnover.

2. MixtomatosaucewithItalianherbseasoningandspreadatoptheeggplantslices.Layermushroomslicesontop,thensprinkleshreddedcheeseonevenly.Topwithbasil.

3. Bakeabout5minutesmore,oruntilcheeseismelted.Servewithryecrisps.

MargheritapitapizzawitholiveMakes2servings


naturalcheese,4oz,mozzarella,shreddedVegetablesandFruits:

tomatoes,1roma,sliced

babyspinach,1cup,shredded

tomatosauce,allnatural,2tbspStarch:

pita,wholegrain,1pitaFats:


olives,10olives,slicedSeasonings:


basil,2tbsp,fresh,chopped

Instructions1. Preheatovento400degreesF.2. Lineabakingsheetwithaluminumfoil.Brushbothsidesofpitawitholive

oilandplaceonbakingsheet.Cookuntilslightlybrowned,turningonce,about8minutes.

3. Inasmallbowl,combinetomatosauceandItalianherbseasoning.Addtoppingstopita:sprinkleonmozzarella,thenspinach,thentomatoandoliveslices,andthenthebasil.

4. Bakeforanother8-10minutesuntilthecheeseismeltedandthetomatoesandolivesaresoft.

No-bakeoatmeal,raisin,andpeanutbutterballsMakes2servings


wheyprotein,1/2cuppowderVegetablesandFruits:

raisins,1/2cup,choppedStarch:

oats,rolled,2/3cups,old-fashioned,rawFats:

peanutbutter,allnatural,2tbspSeasonings:

orangezest,1/2tsp

cinnamon,1/2tsp

water,2tsp,orasmuchorlittleasneeded

Instructions1. Toastoatsonabakingsheetina350degreeoven,about10minutes.2. Inamediumbowl,heatpeanutbutteruntilmelted,about10seconds.Addthe

oats,raisins,orangezest,wheyproteinpowder,andcinnamon.Stirtocombine,addingwaterdropbydropasneededtomakethemixturemalleable.

3. Formintoballsandplaceonasmallplate.Refrigerateforaboutanhour.

PearpitapizzaMakes2servings


naturalcheese,2oz,gorgonzola,crumbledVegetablesandFruits:

pears,1ripe,medium,coredandslicedthinly

raisins,1/4cup,yellow,finelychoppedStarch:

pita,wholegrain,1pitaFats:


almonds,2tbsp,sliveredSeasonings:

vinegar,balsamic,1tsp(optional)

Instructions1. Preheatovento400degreesF.2. Lineabakingsheetwithaluminumfoil.Brushpitaonbothsideswitholive

oilandplaceonbakingsheet.Cookfor8minutes,turningonce,untilslightlycrisped.

3. Addtoppingstopita:sprinkleongorgonzolacheese,thenpearslicesandraisins,andfinallythealmondslivers.

4. Bakeuntilcheeseismeltedandpearsaresoft,about12minutes.5. Drizzlewithbalsamicvinegarbeforeserving,ifdesired.

RoastedpeachfrozenyogurtwithtoastednutsandoatsMakes2servings



peaches,2smallpeaches,peeled,cored,andcutinto1/2”thickslices

lemons,1tsp,juiceonlyStarch:

oats,rolled,2/3cup,old-fashioned,uncookedFats:

walnuts,4tbsp,choppedSeasonings:

cinnamon,1/2tsp

Instructions1. Preheatovento350degreesF.Mixoatsandwalnutstogetherandspreadona

bakingsheet.Cookforabout10minutes,turningoccasionally,untilgoldenbrown.Removefromoven.

2. Tosspeachsliceswithlemonjuice.Linebakingsheetwithparchmentpaperornonstickaluminumfoilandplacepeachslicesonit.Bakeuntilpeachesaresoftanddeeperincolor,about15minutes,thenremovetoabowlandcool.

3. Combinepeacheswithvanillayogurtandcinnamoninablenderorfoodprocessor.Puree.

4. Freezeyogurtpeachmixtureuntilfirm,about3hours.5. Sprinkletoastedoatsandwalnutsonyogurtandserve.

RosemarypotatochipswithspinachdippingsauceMakes2servings


cottagecheese,lowfatornonfat,1cupVegetablesandFruits:

spinach,1package,frozen,chopped,10oz,defrostedStarch:

potatoes,skinon,1smallFats:

almonds,2tbsp,slivers


garlicpowder,1/2tsp

pepper,black,1/4tsp

rosemary,1tsp,dry,crushed

Instructions1. Inasmallsautepanovermediumheat,toastalmonds,stirringconstantly,for

about1minute.2. Inamediumbowl,combinecottagecheese,spinach,garlicpowder,andblack

pepper.3. Preheatovento375degreesF.4. Slicepotatoesasthinlyandevenlyaspossible.Forbestresults,usea

mandoline.5. Tosspotatoesinamediumbowlwithoilandrosemary.6. Lineabakingsheetwithaluminumfoilorparchmentpaper.Placepotatoes

onsheetandbakefor15-20minutes,checkingfrequently,removingindividualchipsassoonastheyaregoldenbrown.

SkilletapplecrispMakes2servings



apples,2small,coredandslicedinto1/2”slicesStarch:

oats,rolled,2/3cup,old-fashioned,uncookedFats:


cinnamon,1tsp

Instructions1. Inamediumbowl,tossoatsand1/2tspcinnamon.Usehandstomixin2tsp

coconutoiluntilmixtureissomewhatcrumbly.2. Overmedium-highheatinamediumsizedskillet,heatremaining2tsp

coconutoil.Addapplesandstiruntilcrisp-tender,about5-6minutes.3. Stirintheremaining1/2tspcinnamon.4. Pourtheoatsintothepan,reduceheattomedium-low,andcover.Cookuntil

oatsaretender,stirringoccasionally,10-15minutes.5. Servewarmapplecrispovervanillayogurt.

SweetpotatofrieswithcucumberdilldippingsauceMakes2servings


yogurt,Greek,plain,nonfat,12ozVegetablesandFruits:

cucumbers,1shreddedStarch:

sweetpotatoes,1small(5”long)Fats:


dill,1tbsp,fresh,finelychopped

pepper,black,1/4tsp


Instructions1. PreparethedippingsaucebycombiningGreekyogurt,shreddedcucumber,

dill,andblackpepperinasmallbowl.2. Preheatovento450degreesF.3. Cutthesweetpotatoinhalflengthwise,thensliceeachhalfinto3spears.

Placespearsonabakingsheetlinedwithaluminumfoilandtosswitholiveoil.Sprinklewithcayennepepper.

4. Bakefor15minutes,thenturn.Cookforanother10minutesoruntilbrownedlightly.

5. Servewithcucumberdilldippingsauce.

ZucchiniparmesancheesechipsMakes2servings


naturalcheese,2oz,parmesan,fresh,gratedVegetablesandFruits:

zucchini,1medium,slicedinto1/4”thickslicesStarch:




Instructions1. Placebreadslicesdirectlyonrackinovenpreheatedto250degreesF.Allow

tocookuntilcrispanddriedout,about1hour.Useafoodprocessor,blender,orchef’sknifetochopintocoarsebreadcrumbs.

2. Increaseoventemperatureto450degreesF.Inasmallbowl,combinethebreadcrumbs,parmesan,andItalianseasoningmix.Coverabakingsheetwithnonstickaluminumfoil.

3. Inamediumbowl,tossthezucchinisliceswiththeoliveoil.Dipthetopsoftheslicesintotheparmesanbreadcrumbmixtureandplace,bottom-sidedown,ontothebakingsheet.

4. Bakeuntilcrispandbrownontop,about30minutes.Bestwhenservedimmediately.

20 20 Cookbooks Presents.pdf

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