Copyright © 2008 by David Nordmark. All rights Reserved ... · • My problem is that I need to...

Table Of Contents

.......................................................Notes and Acknowledgements ! 5

• Copyright Notice! 5

THE KEYS TO NATURAL WEIGHT LOSS - THE ANIMAL KINGDOM ....................................................................................................WAY! 6

• Who is Healthier - Animal or Man?! 6

• Why Most Weight Loss Plans Fail! 7

• Weight Loss Beliefs - How Many of them are True?! 7

• Drop the False Beliefs of Man! 8

......................................Beware The False Gods Of Weight Loss! 10

• Treat your Body like your House! 11

.....................................Why we eat So Much (and how to STOP)! 13

• Learn Why Youʼre Eating So Much (itʼs often not hunger)! 14

• If not Hunger, Why do People Eat?! 14

• Food, Food, Everywhere ...! 15

................................What is a Key Ally of Natural Weight Loss?! 16

• Why it is an Ally of Weight Loss! 17

• All Natural Foods Contain It! 17

• A New Protocol! 17

• A Final Point! 18

...................................................How Organization Can Help You! 19

• The Power of the Kitchen Table! 19

• Focus on What You are Doing!! 20


http://www.animal-kingdom-workouts.com


• Out of Sight, Out of Mind! 21

........................................Your Body Is NOT A Garbage Disposal! 22

You Have To Respect The Queen, But Donʼt Forget About The .................................................................................................King! 24

• The Benefits of Respecting the King! 25

• You Will Feel Better! 25

• Lose Fat, not Muscle! 26

...............................................Dinner Strategies For Weight Loss! 27

• Dinner is a Ritual, not a Task! 27

• Understanding Your Brainʼs Role! 28

.........................Another Valuable And Easy Weight Loss Tactic ! 29

• A Familiar Story! 29

• A New Course of Action! 29

• Why it Works! 30

• Why Television DOESNʼT Count! 31

........................................Some Thoughts On Counting Calories ! 32

• Just what are Calories?! 32

• Calories and Weight Loss! 32

• Why does Weight Loss get Harder Overtime?! 34

......................................Natural Foods and Healthy Weight Loss! 35

• What Man does to Food! 35

• It Gets Worse! 36

A Summary Of The Eating Habits You Need To Adopt To Lose ................................................................Weight (without dieting!)! 37

......................................Everyday Healthy Recipes You Can Use! 39Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com



• The Animal Kingdoms Weight Loss Method! 39

• Are These Rules Iron Clad?! 39

• What Makes A Recipe Healthy?! 39

• Breakfast Recipes! 41

• Healthy Soups! 58

• Appetizers! 70

• Salads! 80

• Seafood Recipes! 93

• Meat Recipes! 109

• Poultry Recipes! 124

• Vegetarian Recipes! 141

• Juices and Drinks! 157

• (Somewhat) Healthy Desserts and Snacks! 172

..........................................................................About the Author! 189

Other Products from! 190

Animal-Kingdom-Workouts.com! 190Natural Fitness - Natural Bodyweight Exercises for Men and Women (Now Available!)! 190

Animal Workouts - Animal Inspired Strength and Conditioning Workouts for Men and Women! 190

Power Isometrics - The Complete Course that Allows you to Build a Strong an Athletic Body in only 30 Minutes a Day!! 191




Notes and Acknowledgements

Although the recipes I feature in this Book came from any number of sources,

one of the best resources I found was at the website Eating to Thrive (http://

www.eatingtothrive.com/). If you are looking for more healthy recipes similar to

the ones featured here, it is a great place to start. Highly recommended.

Also, please remember that Iʼm always striving to make this Book better. If you

have any comments or suggestions, I want to hear from you. Please contact me

using the Contact Form for my Website. (http://www.animal-kingdom-

workouts.com/contactme.html) I want to hear from you!

Copyright Notice

No part of this book may be reproduced or transmitted in any form or by any

means, electronic or mechanical, including photocopying, recording, or by any

information storage and retrireview system, without permission in writing from the

author. The author can be reached at the e-mail address below.

[email protected]


http://www.eatingtothrive.com




http://www.animal-kingdom-workouts.com/contactme.html






mailto:[email protected]?subject=Piracy%20Notice

mailto:[email protected]?subject=Piracy%20Notice



THE KEYS TO NATURAL WEIGHT LOSS - THE ANIMAL KINGDOM WAY

Who is Healthier - Animal or Man?

When it comes to health and fitness, my

philosophy is that you should always cast

one eye to nature and the animal kingdom

to see how they do things. Why is this?

The answer is that because almost

without exception, animals in the wild are

far fitter and healthier than man. How

many fat, out of shape animals have you

seen in your life? The only ones I can

think of are peopleʼs pets, and thatʼs

because theyʼve adopted the un-healthy

and un-natural ways of human beings. In

the wild, animals are lean, fast, and

strong. Now, take a seat in a shopping

mall and watch as humanity parades past

you. You could be there for hours before

you see a person who is half-way healthy. Clearly, animals know what they are

doing, and people donʼt. Whatʼs their secret?




Why Most Weight Loss Plans Fail

The problem with most programs that promise weight loss (either natural or not)

is that they force you to follow some kind of plan. Now, think about this. Do

animals in the wild ever follow any kind of diet plan? If you accept the fact that

animals are far healthier than most people, might this not be some kind of clue as

to how you should proceed in accomplishing your weight loss goals? The fact of

the matter is than human beings tend to over think things. Take a look at the

following list, and see how many points you agree with.

Weight Loss Beliefs - How Many of them are True?

• My problem is that I need to lose 20 pounds.

• There is no substitute for will power if you want to lose weight.

• All successful programs for healthy and natural weight loss require a special

eating plan and special low calories meals.

• Three pounds a week is about the minimum amount of weight that you should

lose on a good diet program.

• The fact of the matter is that it would take me about 50 push-ups, 100 deep

knee bends, and 200 sit ups combined with running around the block several

times to burn off the calories from one piece of pie. This is why exercise is not

that important in helping me reach my weight loss goals.




• When following a weight loss program, it is a good idea to weigh yourself

everyday. This way, youʼll know if youʼre making progress and you can

reinforce your success.

• It is absolutely necessary to adhere strictly to a diet in order to achieve success.

If you deviate from the plan at all, you are condemning yourself to failure. You

might as well not even try if you make a habit of cheating.

Now, how many of these statements above are true? The fact of the matter is

that none of them are. These are all false beliefs, and if you believe in any of

them, you have been sabotaging yourself from the beginning. Itʼs like you are

planning a trip to the North Pole, but you have the false belief that the Arctic is a

tropical paradise. Instead of preparing for the cold, you pack your swim trunks

and sunglasses. Your trip is doomed before it starts.

Drop the False Beliefs of Man

Man overcomplicates things. Rather than live in tune with his natural self, he

adopts a series of false beliefs that ultimately work against him in a variety of

ways. In the chapters that follow, I hope to help you replace these false beliefs

with real ones. For you see, from my experience, the real key to healthy and

natural weight loss is not what you are eating. Trying to drastically change the

kind and amount of food that you consume simply will not work in the long term.

Remember our animals friends. They do not follow a diet, and neither should

you. The only diet that works is to NOT FOLLOW A DIET AT ALL! Let me make

this point again. The key is to replace your false beliefs with real ones. In

essence, the only thing that needs changing on your weight loss journey is you.

In the following chapters Iʼm going to show you how. Iʼm sure youʼll agree that




itʼs much easier to reach the North Pole if you have some understanding of its

true climate.

All the Best to You, and enjoy the Journey,

Yours Sincerely,

David Nordmark

www.animal-kingdom-workouts.com






Beware The False Gods Of Weight Loss

In the introduction I wrote, I mentioned that if you want to achieve easy and

healthy long term weight loss, the thinking “I need to lose X number of pounds”

does not help you. Why is that? Doesnʼt everyone begin any weight loss plan

with the idea that they want to lose a certain amount of weight? Thatʼs true, but

think about this.

The issue is not

really losing that

X number of

pounds. Iʼm

willing to bet that

if youʼre reading

this, youʼve

probably waged

your own

personal battle of

the bulge many

times. Iʼm also

willing to bet that

youʼve actually

WON more than your share of battles. If your goal was to lose 20 pounds, Iʼm

willing to bet that you achieved that goal. The problem is that these were only

temporary victories, correct? As soon as you reached, or came within spitting

distance of your goal, you stopped following whatever weight loss plan you were

on, and the weight returned with a vengeance. Thatʼs why the statement “I need




to lose X number of pounds” is so dangerous to achieving long term weight loss.

The goal is not to lose X number of pounds, but to lose it and keep it off!

So, what is the key then for you to reach your weight loss goals? The key is to

focus on attacking your behaviors, and not the weight itself. Now, changing

behaviors, even in the cause of healthy weight loss, can sound a little daunting.

However, it really isnʼt. When it comes down to it, changing behaviors really just

amounts to changing the little habits we all do that directly affect your weight.

Some of these little habits are so small, you may not even be aware of them.

Nonetheless, they are important, and they are the key to achieving long-term

natural weight reduction.

Treat your Body like your House

Look at it this way. I think itʼs fair to say that most people would consider their

bodies to be as important as their houses. However, when they want to remodel

their bodies, what do most people do? They attack the job with no skills and no

blueprint whatsoever. At best, they may rely on the latest fad diet theyʼve read in

the back of some magazine. Would you proceed with repairs on your house in

the same way? In order to achieve your weight loss goals, you need to make

sure you have the skills and the tools.

When I started this little essay, I mentioned that there were two false gods. Iʼve

hope Iʼve gotten across the reason why Dieting, the “I need to lose X number of

pounds”, is a false weight loss god. However, why is Willpower also a false god?




The problem with Willpower is that it is an inherently negative concept. The idea

of Willpower is that you are forcing yourself to do something you donʼt really want

to do. In the long term, this is a losing strategy. Rather than relying on the

unpleasantness of Willpower, you are better off relying on positive tools, like

desire, perseverance, and patience. Using these, it is easy to change your

habits and your body overtime.




Why we eat So Much (and how to STOP)

If you want to achieve long term, healthy weight loss, the first question you have

to grapple with is why do we all eat so much in the first place? If you think about

it, you will find that most of the time you are not eating because you are hungry.

For most of us, eating when we are not hungry is one of the unconscious habits I

mentioned previously. This is the exact opposite of what animals in the wild do.

They only eat when they are hungry. Understanding why you are eating when

you are not really hungry is a major weight loss key.




Learn Why Youʼre Eating So Much (itʼs often not hunger)

If you are really interested in acquiring the habits to achieve natural weight loss,

one very useful exercise is to record everyday everything that you eat. As well,

you will want to record when, where, and under what circumstances you are

eating. Even more importantly, you will want to record how you are feeling

emotionally before, during, and after youʼve finished your snack/meal. What this

will reinforce to you is that most of the time you are consuming food for reasons

other than hunger. Another bonus is that if you know you have to write down the

reasons for eating before you eat, it will often give you pause, and you may not

eat at all in the first place!

If not Hunger, Why do People Eat?

What are some common reasons people eat, aside from hunger? Some people

find that they like to eat when watching television. They often donʼt know why,

but sitting in front of the TV becomes an invitation to raid the fridge. My guess as

to why people do this is boredom. I donʼt want to knock television, but a lot of

people wind up watching the boob tube because they really have nothing else to

do. The problem with television is that (shocking truth coming up, prepare

yourself!) a lot of the shows are really not that interesting. So, what do you do?

You grab some food to up the “fun” quotient. Soda pop is fun and colorful, and it

can be pleasurable to allow your tongue to play with a bag of potato chips or

candy. Iʼm guessing this is why a lot of junk food is made up to be so colorful

and toy-like to begin with. This is also part of the reason why people rarely grab

some carrots when they are raiding the fridge. Regardless, this is a habit you are

going to want to break.




Food, Food, Everywhere ...

Another weight loss enemy is simply how available food is. When you order a

meal at any restaurant in North America, the amount of food on the plate is

usually far in excess of what you need to satiate your hunger. When that food is

there, the natural habit to “finish what is on your plate” naturally kicks in. Portion

size is very much an issue, particularly in western diets.

On a more serious note, another foe in the weight loss battle are negative

emotions like loneliness or depression. For too many people. eating becomes a

balm to sooth these negative feelings. Plus, when people do this, they usually

reach for some kind of sweet, high calorie food like cake, ice cream, or

chocolate. They never reach for carrot or an apple instead. Again, this is an

unconscious habit. People do this without thinking.

The good news about all of the above is that all of these behaviors are learned

behaviors. Just like Pavlovʼs dogs, we have taught ourselves to crave food

based on signals other than hunger (this is why keeping a journal is so

important). However, once you are aware of whatever unconscious habits you

possess, you can start the work of changing them.




What is a Key Ally of Natural Weight Loss?

In order to achieve long term healthy and natural weight loss, it is vital that you

understand the helpful role that water can play. Our bodies require a steady

supply of water more than any other compound save oxygen. A healthy person

can only survive for about three days without water. For a person in poor health,

that length of time might be a day. In developing countries, one of the leading

causes of death for children

is intestinal diseases from

bacterial infection that result

in diarrhea. What causes

death is not the bacteria,

however, but dehydration.

Without water, our bodies

cannot function for very

long, which is why the thirst

mechanism is so powerful.

So, how does this

knowledge affect us and our

goal for natural and healthy

weight loss? Let me

explain.




Why it is an Ally of Weight Loss

When our bodies need water, we start to get thirsty. The problem though, is that

this thirst is often misinterpreted by our brains as hunger. We are aware of an

oral uneasiness in our mouths, and we think we need food to fix this. However, if

we would just stop for a second and really mediate on this uneasiness, you will

find that it is really the call of thirst, and not hunger at all. This is a vital point to

understand.

All Natural Foods Contain It

In a way, however, our brains are not misinterpreting the thirst signal that much.

The fact of the matter is that most food, including our favorite sweets, are mostly

made up of water. For example, chocolate cake is 25 percent water, whereas

apple pie is 48 percent. Beef is 60 percent water, and chocolate pudding is 65.

So, in a way, you are satiating your thirst when you eat. Still, if your goal is to

lose weight, isnʼt it obvious you are better off satiating your thirst with pure,

calorie free water, rather than chocolate cake?

A New Protocol

So, the next time you feel what you think are pangs of hunger try this. Wait for 7

minutes and see if the pangs donʼt just go away. If they donʼt, try drinking a glass

of water. At best, you may find that your hunger pains go away completely, as

water is exactly what your body needed. At worst, you may find that you still




need food, but that you will have to eat much less of it. Either way, you will be

that much closer to achieving your weight loss goals.

A Final Point

In closing, I feel I just need to add one more point on the whole drinking water

thing. There is an idea out there that you need to drink X number of glasses of

water per day, regardless of whether you are thirsty or not. I think this is a bunch

of baloney. From what I understand, there was a study done 50 years ago that

found that human beings need a certain amount of water per day. So far, so

good. However, this study was subsequently misinterpreted to mean that we

need 8 glasses of pure water every day. The water in Juice, Coffee, Tea, and in

food, doesnʼt count. This is apparently not true at all. As in so many other

things, one person made a mistake, and then shmexpert one quotes it, as does

smexpert two, and so on. Remember how I mentioned how human beings

overcomplicate things? This is a prime example of this in action. What does a

bear do in the wild? If heʼs thirsty, he drinks. Period. This is the example I think

you should follow. Thereʼs no need to become some kind of mechanical water

drinking robot if natural weight loss is your goal.




How Organization Can Help You

In order to put yourself successfully on the road to natural weight loss, it is

important to get yourself organized. For example, if you decide that you are

going to work in your yard, one of the first things you do is to gather all of the

tools that youʼll need. Likewise, if your task is to achieve healthy weight loss, you

need to organize yourself with some key strategies to make your job easier.

These easy weight loss strategies are designed to make it easier to change your

unconscious habits, so that you are only eating when you are truly hungry.

The Power of the Kitchen Table

The first of these

easy weight loss

strategies is to

only eat at your

dinner table,

using plates,

knives, forks, etc.

One of the

destructive habits

that people often

acquire is

grabbing

something to eat

quickly when they are doing something else. Human beings call this multi-

tasking. Animals donʼt do this, and neither should you (especially when you are Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com



eating). Grabbing that chicken leg and eating it on the run is just too easy to do.

Once again, if you really are hungry (and not just thirsty), you should eat it. But

by forcing yourself to put that chicken leg on a plate and using proper utensils,

you have to put in some effort. This is the kind of effort that will force you to think

about what you are doing. Do you really want to go through the trouble of eating

that chicken leg? Making this deal with yourself is a great natural and healthy

weight loss tip.

Focus on What You are Doing!

Another natural weight loss tip is to make sure that when you eat, that you focus

on eating exclusively. This is related to the first point. If you are watching TV

and you want a snack, you must physically get up, go the table, and eat the

snack there. The question that youʼll force your self to answer is, are you really

hungry? Do you really want to stop reading, knitting, cleaning, etc to eat? If so,

go for it. Just think about it first! As well, this means NO READING AT THE

TABLE. When you are focusing on your meal, you should not be distracted by

the newspaper, work, etc. The table should be used for eating exclusively, thatʼs

it.

Being aware of when you most commonly snack is also a important to natural

and healthy weight loss. Letʼs say that you most commonly snack out of habit

between the hours of 8pm and 10pm (most likely when watching TV). If this is

the case, try scheduling something else during those times. Go for a walk or

take a class in photography, whatever you want to do. Just make sure you are

doing something else that you find interesting during these danger times.




Out of Sight, Out of Mind

The final natural weight loss tactic is to make sure that all of your snacky food is

hidden from your eyesight. If you have a jar of cookies on your counter top,

move it into the cupboard. Arrange your refrigerator so that when you open it,

the first thing youʼll see are healthy fruits and vegetables, rather than cans of

Coke and chocolate cake. When you canʼt easily see those tempting foods, it is

much easier to avoid them.




Your Body Is NOT A Garbage Disposal

One of the biggest enemies on the road to achieving long term healthy weight

loss is the “clean your plate mentality”. You know what Iʼm talking about. We

can all remember times when we were truly full, but our Momʼs would admonish

us about kids starving in Africa, or some such thing. I donʼt mean to attack dear

old mom, but this attitude has probably caused more bad eating habits than any

other, and is the absolute bane of natural weight loss. Letʼs analyze this concept

for a bit.

First of all, whether you finish all the

food on your plate or not will not affect

the situation in Africa one bit. Whatʼs

more, consider what you are doing. If

you did not clean off your plate, what

would you most likely do with it? In all

likelihood, youʼd throw it in the trash.

So, when you think about it, when you

clean off your plate and youʼre not

hungry, youʼre treating your body like

a trash can! How does this make you

feel? Do you really want to store

garbage in your body? Can you see

why the “cleaning your plate”

mentality is a bad habit you need to

jettison?




This is the habit you need to develop if healthy, long term weight loss is your

goal. When you are no longer hungry, STOP EATING! This is what the animals

do, and this is what you should do to. For example, letʼs say youʼre eating at

McDonaldʼs. Now, I know most health guruʼs are going to say that you should

never darken the door of a fast food restaurant, but I say nuts to that. If you live

in the real world and are a real person, youʼre going to find yourself in a

McDonaldʼs at some point. When you are there, order WHATEVER YOU WANT.

If you want a Big Mac, go for it. However, eat slowly and as soon as you are no

longer hungry, simply stop eating and throw the rest away. If you force yourself

to become a human garbage disposal, you will be storing that garbage on your

body in the form of FAT. Once you are full, just imagine that every extra bite is

being added to your stomach or thighs. Are you sure you want to keep eating?

So, to sum up, practice the habit of only eating when youʼre hungry. This is the

natural way to eat, and the way that animals consume food all the time. Eat what

you need. Remember that finishing off that last meatball is not going to help any

poor soul in Africa. Treat your body with respect, and not as a garbage disposal,

and you will be on your way to a slimmer, more dynamic you.




You Have To Respect The Queen, But Donʼt Forget About The King

To fitness pioneer Jack Lalanne, proper nutrition is the Queen, but exercise is the

King. Does this mean itʼs not possible to embark on a plan of healthy weight loss

without starting some kind of exercise program? Well, no. However, without

exercise, losing weight will be far more difficult. The reason for this is simple

biology. For all

animals, including

human beings,

exercising our

muscles and

bodies is normal.

We evolved

needing strong

healthy muscles

to survive. This is

why our bodies

donʼt just need

exercise, they

actually crave it. This is why there are so many benefits to exercise (which Iʼll get

to in a moment) beyond weight loss. Do you want to know an interesting fact?

The truth of the matter is that most of the time, people who are overweight do not

eat more than people who are not. In fact, they actually may be eating less food.

So, if over eating is not the main difference between overweight and normal




people, what is? The biggest difference is activity. Excess weight is more often

than not a sign of a deficit in activity, not a surplus of food.

This is why exercise is such a key to achieving long term and permanent weight

reduction.

The Benefits of Respecting the King

So, what are some off the benefits of exercising? Well, first of all, by increasing

the amount of calories your body consumes, it makes healthy weight loss easier.

Depending on how much you exercise, you may not even have to eat less food!

Another benefit of achieving natural weight loss via the exercise route is that the

weight tends to come of more slowly. How is this a benefit? Studies have shown

that the slower the weight comes off, the slower it will come back on. Again, we

are interested in long term weight loss, not a short term fix.

You Will Feel Better

Another benefit of exercise is that it actually makes you feel better. As Iʼve stated

before, one of the reasons people often overeat is as a kind of emotional salve.

Exercise does the same thing, it does it better, and it helps to reduce your

waistline at the same time! As a hobby, exercise also gives you something else

to do besides eating. There is more to life than working and trying to avoid the

refrigerator.




Lose Fat, not Muscle

When you lose weight with exercise, you are only losing the fat. This is opposed

to the no exercise / consume less calories method which will cost you lean tissue

that you want to keep like muscle, cartilage and bone. Depending on the kind of

exercise you do, you may even add more muscle! The great thing about this is

that muscle is much more active than fat, and will help you burn more calories.

Exercise also helps to normalize your body functions, and vigorous exercise can

actually depress your appetite! Like Iʼve stated before, your body, just like our

animal brethren in the wild, evolved needing physical activity. When you provide

it, your body will be able to start to return to the natural and healthy state that it

wants to be in. This is why achieving healthy weight loss with exercise is so

much easier than without it.




Dinner Strategies For Weight Loss

If you want to reach your weight loss goals, one of the feelings you need to

become aware of is how you feel after dinner. How do you typically feel? Do you

feel like youʼve eaten too much, the right amount, or maybe too little? Feeling

stuffed is obviously a problem, but so is not eating enough. Why is this? The

reason is that if you leave the dinner table feeling unsatisfied, you are more likely

to raid the fridge later. If healthy weight loss is your goal, you will want to feel

“Just right” after dinner. How can this be done?

Dinner is a Ritual, not a Task

The first thing dinnertime weight loss

principle that you need to understand

is the need to approach dinner as a

ritual. When you are finished with this

ritual, you expect to feel satisfied.

However, what can happen is that we

come home in such a rush, we are still

in work mode. We approach

dinnertime as a task that needs to be

completed as soon as possible. We

may also use food in an attempt to

soothe whatever frustrations or

emotions that may have been aroused during the work day. In our mad rush to

eat, we wind up eating too much. This is a habit that needs to be broken as well.




In order to break through this weight loss barrier, it is important to make dinner an

organized meal. Dinner should be planned in advance, if possible. If you simply

raid the fridge, grabbing whatever is available, you are much more likely to

overeat. Try to buy only the amount of food that you need for your planned meal.

If you donʼt have the food, you will not be able to eat it. Further, you are best to

put the food that you think you will eat on your plate, and then immediately wrap

up any leftovers and put them away. If you canʼt see the extra food, you are

much less likely to eat it later. This is a sound dinnertime weight loss strategy.

Understanding Your Brainʼs Role

Another factor you need to understand is that it usually takes an adultʼs brain

between 20 and 25 minutes for it to realize that the body has consumed enough

food. The reason for this is that this is the time it takes the body to break down

the food it has consumed and to figure out whether it has gotten the calories and

nutrients it needs. When you rush a meal and eat as fast as you can, you

typically consume far more than you need to. This is why itʼs so important to eat

slowly and with purpose. You have to give your body time to figure out what it

has just consumed. Some techniques that can be used for this are to hold your

fork in your left hand if you are right handed, to chew at least 50 times before

swallowing, or to wait 15 seconds between mouthfuls. Although these

techniques do work, the key really is just to slow down and enjoy your dinner.

Chew every morsel like it is your last. If you do this, you will start to eat the

amount your body actually needs, and your travels on the road to healthy weight

loss will be that much smoother.




Another Valuable And Easy Weight Loss Tactic

One of the most valuable tactics that one can learn in the pursuit of their weight

loss goals is the delaying tactic. And just what is the delaying tactic? Well, have

you ever heard of the advice to count to 10 before saying anything in anger?

The idea behind this advice is that anger can be such a fleeting emotion,

counting to 10 by itself can often mitigate it. The key here is that rather than

thinking about whatever made you angry in the first place, you are focusing on

counting. When you have finished counting, your mind is often able to focus on a

more positive course of action, rather than yelling and screaming. In pursuing

healthy weight loss, this same kind of delaying tactic can often be used as well.

A Familiar Story

Does this scenario sound familiar? Youʼre walking by your kitchen, and some

kind of food starts calling out to you. Maybe itʼs a pasta salad from the night

before, maybe itʼs chicken wings. Whatever it is, youʼve suddenly got the idea in

your head that a little snack might just be in order. But is it really? If your goal is

to shed some unwanted pounds, hereʼs what you should do.

A New Course of Action

Instead of immediately raiding the fridge for that last piece of chocolate cake,

walk away and do something else for 7 minutes. It can be anything EXCEPT

watching television (more on this in a moment). Read a book or magazine, do

some knitting, whatever you want to do. If after those 7 minutes are up, if you

still want that food, go ahead and eat it. As well, if you do eat whatever it is, donʼt




feel guilty about it. You havenʼt disrupted your healthy weight loss plan at all.

Hereʼs why.

Why it Works

The most powerful parts of our brain are our animal impulses. We like to think

that we are rational and logical beings, but the animal impulses have been

around much longer, and are much stronger. When you see or even think about

food, the animal impulse is

to eat it right away.

However, when you use

this 7 minutes delaying

tactic, you are allowing

your brain to focus on

something else. Youʼre

allowing your rational brain

to control your animal side,

at least for a bit. This is

something to be proud of.

Typically, once you start

doing something else

(BESIDES TELEVISION), you will get so involved in that activity that you will no

longer want the food. And if you do, so what? Maybe you are really hungry at

that moment. If you are really hungry, eat! You just want to make sure you are

not eating on a whim, but on true hunger. This is a very important weight loss

principle.




Why Television DOESNʼT Count

Now, Iʼve made the point that you can do anything else for those 7 minutes

besides watching television. The problem with television is that it is not a real

activity. It is far too passive, and is simply not as engaging as doing something

real. This is why we so often eat when weʼre watching the boob tube. Weʼre

bored, and food helps alleviate that boredom. Reading a book, puttering in the

garden, taking the dog for a walk. Any of these activities are better than watching

TV. The key is to find a hobby that you like. Thereʼs a million things to do, just

do it! Not only will it help you reach your weight loss goals, but youʼll have fun in

the process!




Some Thoughts On Counting Calories

So far in all of the chapters Iʼve written on which weight loss habits to adopt, Iʼve

avoided the concept of calories. The reason for this is that for most people,

counting calories comes dangerously close to dieting, which is something we are

trying to avoid. Again, when it comes to achieving long term healthy weight loss,

we need to focus on changing our eating habits, not on dieting. Nonetheless, I

think weʼve reached a point weʼre an explanation of calories, and how they can

relate to easy weight loss, is in order.

Just what are Calories?

First of all, just what are calories? When it comes to diet and weight loss, a

calorie is a measurement of food energy. To a scientist, a calorie is the amount

of energy needed to increase the temperature of 1 gram of water by 1 degree

Celsius. To the average person, the calories we derive from food give us the

energy to maintain our bodies and live our lives. The problem is that for some of

us, we simply consume too many of them. When this occurs, our bodies store

this energy for future use as fat (as we are all too painfully aware off).

Calories and Weight Loss

Now, how can we use this knowledge of calories to reach our weight loss goals?

Well, letʼs analyze it this way. It takes approximately 3000 calories to create one

pound of fat. So, if you create a calorie deficit (your body consumes more than it

takes in) of 100 calories a day, you can expect to lose one pound of fat every 30

days. If you cut 300 calories from your diet a day, youʼll lose 3 pounds every 30




days, etc.

Cutting 300

calories a day

from your diet is

not very hard to

do. (this is

about equal to 2

cans of coke). I

donʼt want to

get into what

specific foods

contain how

many calories.

This information

is easily

available online.

More to the point though, everyoneʼs diet is different, and people enjoy different

foods. If you keep of journal of what you eat (and you should do this), you will

find it easy to pick out foods that you either donʼt need at all (like cans of Coke),

or ones you can eat less of (like eating half a sandwich). The key is to never

reduce your consumption of food to the point where you feel deprived. If you do

this, you are more likely to try and relieve that deprived feeling by bingeing on

something unhealthy. In the game of long term real weight loss, slow and steady

is the key to victory.




Why does Weight Loss get Harder Overtime?

One other interesting point on calories when it comes to achieving easy weight

loss. Have you ever noticed how when you begin any weight loss plan, the

weight initially seems to come off very quickly? However, as you progress, the

pace of weight reduction seems to slow, until it stops completely. Have you ever

wondered why this is? I mean, if you reduce the amount of food you eat a day by

a 100 calories, shouldnʼt you just keep losing weight forever (until you

presumably vanish from the face of the Earth?) The reason why this phenomena

occurs is that the fat itself on your body requires 10 calories to maintain itself

daily. So, when you start losing fat, the amount of calories your body needs daily

also goes down. In the case of a person who deliberately starts to consume 100

calories less a day, they will be able to eventually lose 10 pounds. However,

once theyʼve lost 10 pounds fat, their bodies now require 100 calories less a day

also. Their bodies have reached a new equilibrium. If this person want to lose

more weight, they will either have to consume even less calories a day, or

increase the amount of calories burned, usually by exercise.




Natural Foods and Healthy Weight Loss

Many health advocates, including such notables as Jack LaLanne, advocate a

program of eating as much natural food as possible for weight loss and general

health. What exactly does he mean by natural foods? In a nutshell, he means

eating food that is in as close as a state as possible to how it is found in Mother

Nature. Food in its natural state is almost always much less fattening and more

nutritious than food that has been processed by man. Iʼve even heard Jack

LaLanne say that a good rule of thumb to follow when it comes to food is that if

man has touched it, donʼt eat it. This is the way animals eat, I believe we should

strive to follow their example when possible. Why is this, and how does this

knowledge help us achieve our weight loss goals?

What Man does to Food

When a good product is processed by man to make it more convenient (IE, it is

put into a box, wrapper, or can) a number of things are done. The first thing food

manufactures typically do is to add a lot of sugar or other sweeteners to the food.

They also typically add a lot of highly saturated fats and oils, as well as remove

much of the fiber. The processing of the food also typically removes much of the

foodʼs nutritional value. To demonstrate this, take the example of a potato. In

order to prepare it naturally, the easiest thing to do is to bake it in its own skin.

When you prepare a potato this way, a potato will typically contain 145 calories,

and will be packed with vitamins and minerals (30 milligrams of vitamin C, for

example). It will also contain very little fat. However, take that same potato and

turn it into its equivalent in French Fries. 10 French Fries (which is about what

you would get from a single potato) would contain 214 calories, which is a 47% Copyright © 2008 by David Nordmark. All rights Reserved. www.animal-kingdom-workouts.com



increase from our baked potato. This increase in calories is mostly in the form of

fat. As well, the food preparation process removes a significant amount of

vitamins and minerals from the potato. In the case of Vitamin C, these 10 French

Fries may only contain 16 grams, which is a 47% decrease. Now, consider

turning that one potato into 20 potato chips. What happens now? Well, the

calorie count goes up to 228, and the Vitamin C count goes down to 6. From this

potato example, is it not obvious as to why eating food in a more natural state

can be a big help with healthy weight reduction?

It Gets Worse

But the story doesnʼt end there. One potato could produce 10 French Fries or 20

potato chips, but would you really limit yourself to this amount? I can see limiting

myself to a single baked potato, but only 10 French Fries and 20 potato chips?

Not likely. In the real world, I could eat 30 French Fries or 60 potato chips with

no difficulty. You do the calorie math on what that means. As well, this kind of

food is not consumed in a vacuum. A potato in its natural state is 75 percent

water. French Fries, however, are only 45 percent water, and potato chips 2

percent. So, knowing this (not to mention the added salt), youʼre probably going

to be thirsty. What are you most likely to drink with your French Fries and potato

chips? Water? Not likely. Most people will drink soda pop or beer. This is why if

you want to lose weight in a healthy and natural way, eating food in its most

natural form is generally a good way to go.




A Summary Of The Eating Habits You Need To Adopt To Lose Weight (without dieting!)

• Do not diet, ever again.

• Focus on changing the behaviors and habits that have caused your weight

gain, not the weight itself.

• Keep a Journal and record what you are eating, when, and why. Figure out

why you often eat when you are not really hungry

• Do not eat in front of the television.

• If you feel that you are hungry, realize that you may be in reality only thirsty. Try

drinking some water first.

• Learn to only eat at the kitchen table using knives, forks, and spoons. Break

yourself of the habit of grabbing something on the run and wolfing it down.

• When you are eating at the table, focus only on eating, or talking with your

family. No reading or watching TV.

• Move any tempting food you have, like cookies or cake, to places where you

canʼt see them. Move them to the back of your refrigerator or cupboard. Move

the healthier food to the front.

• Do not treat your body like a garbage can. If you are no longer hungry, stop

eating.

• Start some kind of exercise program. I recommend you try the natural, full

body, animal like exercises that I present at www.animal-kingdom-






workouts.com. However, the important thing is to just get moving. Pick

something you like, and get going.

• Approach dinner as a ritual, not as a task to be completed. Plan your dinner in

advance, if possible.

• Only put the food you think you need on your plate. Put the rest away in the

fridge right away.

• Eat your food slowly, without distractions, and with a feeling of gratitude. Give

your brain a chance to understand that you are eating a full meal.

• If you are hungry for a snack, walk away and do something else for 7 minutes

(except watching television). If you are still hungry, go ahead and have the

snack at the table.

• Strive to eat food in as close to its natural state as possible. Try to avoid food

that comes packaged in a box, wrapper, or can.






Everyday Healthy Recipes You Can Use

The Animal Kingdoms Weight Loss Method

When all is said and done, the main thrust of the animal kingdoms weight loss

method is to become aware of the unhealthy eating habits that we all acquire

simply by living in modern society. Once we are aware of these habits, it is

possible to change them into healthy ones. By doing so, we return to the eating

habits of the animals and the natural world. And what are these habits? Simple.

Eat when you are hungry, and eat food that is as close to its natural state as

possible.

Are These Rules Iron Clad?

Of course not. If you are eating at a nice restaurant and you are really enjoying

your meal, feel free to chow down if you feel like it. One big meal will not do you

in. The key is the eating habits that you are following 90% of the time. Likewise,

you donʼt need to eat the raw, uncooked foods that the animals do. However, the

more you avoid processed food that comes in a box, bag, or wrapper, the better

of youʼll be.

What Makes A Recipe Healthy?

What follows are a number of recipes that Iʼve found from the Internet. All of

them are healthy and are examples of what you can eat. You will notice that

many of them contain ingredients that some diets consider verboten. For




example, potatoes (high in carbs! A no no if you follow Atkins) and pasta (a very

processed food that is not found in nature). Again, chill out. Like Iʼve said

before, diets donʼt work. Whatʼs more, diets which exclude specific food work

even less. So long as youʼre not stuffing yourself with pasta 24/7, itʼs fine. Same

thing with bread and potatoes. As long as youʼre following the healthy eating

habits listed above, youʼre good to go. Whatʼs more, food that you make

yourself is invariably far healthier than processed food from a box, bag, or

wrapper. Compare the ingredients listed in any of these recipes (including the

ones containing pasta, etc) to the ingredients listed on a box. Thereʼs just no

comparison. I hope you enjoy the recipes!




Breakfast Recipes

Egg Pancake with Vegetables and Feta Cheese

You can replace the vegetable mixture with your favorite vegetables that you have,

Main Ingredients:

Eggs: 6Onion: 1 small, choppedMushrooms: 1/2 cup, choppedBell Pepper: 1, choppedTomato: 1 large, dicedFresh Parsley: 1 tbsp, choppedFeta Cheese: 2 tbspMozzarella: 2 tbsp shredded (optional)Milk: 6 tbspButter: 1 tbspOlive Oil: 2 tbspSaltPepper

Directions:

1. Beat the eggs in a bowl, add milk, salt and pepper.

2. Into a frying pan, melt 1/2 tbsp butter with 1 tbsp olive oil. Fry onion for 5 min or till golden. Add chopped mushrooms, bell pepper and tomato. Cook for 10 min. Set aside.

3. On a low heat, melt 1/2 tbsp butter in a frying pan. Add 1 tbsp olive oil and turn heat up to medium. After a minute (when the oil is heated) add the eggs and swirl the pan to have an even surface. Cook on low-medium heat till the pancake's bottom turns golden.




4. Pour the cooked mixture of vegetables onto the half of pancake surface. Add feta cheese, mozzarella (optional) and parsley, then fold the pancake over the mixture. Cook for 1-2 min and serve.




Onion And Tomato Scramble

Main Ingredients:

* 4 small (cherry) tomatoes

* 1/2 onion

* 2 eggs

* some fresh chopped basil

Directions:

1. Slice and dice the onion and put it in a oiled pan. Cook it on medium heat until is starting to change color (about 5 min).

2. Meanwhile, slice and dice the tomatoes (keep the juice) and add it to the pan with the onions. Cook it for about 2 minutes

3. Beat the eggs and place them in the pan. Add the chopped basil and cook until ready - stirring constantly.




Cozy Breakfast Hash

A great brunch dish for the more casual weekend meal.

Main Ingredients:

• 1 medium onion, chopped

• 1/2 cup chopped green pepper

• 1/2 cup chopped sweet red pepper

• 2 tablespoons unsalted butter

• 6 cups diced cooked potatoes

• 2 cups cubed cooked turkey

• 1/8 teaspoon cayenne pepper

• 1/8 teaspoon ground nutmeg

Directions:

1. In large skillet over medium heat melt butter.

2. Add onion, green pepper and red pepper. Cook until fork tender.

3. Add potatoes, turkey, cayenne pepper and nutmeg.

4. Reduce heat to low, stirring occasionally, for 25 minutes or until heated through.




Ham and Apple Skillet

Here are all the breakfast favorites -- hash browns, eggs, sausage, and cheese -- in one pan.

Main Ingredients:

• 3 cups frozen loosely packed hashbrown potatoes with onion and peppers• 1 small onion, chopped (1/4 cup)• 1 large red apple (such as Jonathan), cored and chopped (about 1 cup)• 1 teaspoon dried sage, crushed• 2 tablespoons water• 1 cup diced fully cooked ham• 1-1/2 cups fat-free milk• 1 cup frozen egg product, thawed, or 4 beaten eggs• 1/2 cup shredded low-fat cheddar cheese (2 ounces)• 1/4 teaspoon salt• Fresh sage (optional)

Directions:

1. Thaw potatoes for 30 minutes. Press between paper towels to remove moisture. Set aside.

2. In a 10-inch ovenproof skillet cook onion, apple, sage, and water over medium heat until onion is tender. Remove from heat. Stir in potatoes and ham.

3. Combine milk, egg product or eggs, cheese, and salt. Pour egg mixture into skillet. Do not stir. Bake, uncovered, in a 350 degree oven for 30 to 35 minutes or until center appears just set. Garnish with fresh sage, if desired.

Recipe makes 6 servings.




Mini Vegetable Frittatas

Main Ingredients:

• 8 large eggs• 1/2 cup non-fat milk• 1 Tbsp. olive oil• 1 cup zucchini, diced• 1 cup red pepper diced• 1 cup sliced fresh mushrooms• 1 leek diced• 1/4 cup fresh Italian flat leaf parsley, chopped finely• 1 tsp. kosher salt or Maldon sea salt• 1/2 tsp. freshly-ground black pepper• 1/2 cup part-skim ricotta cheese• 1 cup shredded asiago cheese

Directions:

1. Preheat oven to 350 degrees F. Spray a large muffin tin with nonstick cooking spray. Whisk eggs and milk together in a large mixing bowl. Set aside.

2. Heat olive oil in a medium skillet or frying pan over medium heat. Place zucchini, red pepper, mushrooms and leek in skillet and saute until vegetables become soft, about 5 minutes. Remove from heat and stir in parsley, salt and pepper. Fold vegetables into egg mixture. Stir in the ricotta cheese and 1/2 cup of the asiago cheese.

3. Fill muffin cups three-quarters of the way full with vegetable frittata batter. Divide remaining asiago cheese among the muffin cups. Bake 20 to 30 minutes until frittatas are set and browned on top.

Serve hot or at room temperature.

Makes 8 to 10 mini vegetable frittatas.




Mexican Bagel Egg Bakes

This is a recipe is quick and easy if you are in a rush.

Main Ingredients:

• 2 whole grain bagels, halved

• 1 tbsp (15 mL) butter

• 4 eggs

• 1/2 tsp (2 mL) each salt and pepper

• 1/4 tsp (1 mL) chili powder

• 1/2 cup (125 mL) mild salsa

Directions:

1. Butter cut-sides of bagels, trimming holes to 1 in (2.5 cm) in diameter, if needed.

2. Place bagels, butter-side-down, in a heavy skillet over medium-high heat. Cook for about 2 minutes or until golden on bottom.

3. Break an egg into centre of each bagel half and evenly sprinkle with salt, pepper and chili powder.

4. Bake in oven preheated at 400F (200C) for 8 minutes or until egg is set but yolk is still soft. Serve with salsa on the side.




Southwestern Omelet Wrap

Main Ingredients:

• 1 large egg• 1 large egg white• 1/2 teaspoon hot sauce, such as Tabasco• Freshly ground pepper to taste• 1 tablespoon chopped scallions• 1 tablespoon chopped fresh cilantro or parsley (optional)• 2 tablespoons prepared black bean dip• 1 9-inch whole-wheat wrap (see Ingredient note)• 1 teaspoon canola oil• 2 tablespoons grated pepper Jack or Cheddar cheese• 1 tablespoon prepared green or red salsa (optional)

Directions:

1. Set oven rack 6 inches from the heat source; preheat broiler. Stir eggs, hot sauce and pepper briskly with a fork in a medium bowl. Stir in scallions and cilantro (or parsley), if using.

2. If black bean dip is cold, warm it in the microwave on High for 10 to 20 seconds. Place wrap between paper towels and warm in the microwave on High for about 10 seconds. Spread bean dip over the wrap, leaving a 1-inch border all around.

3. Brush oil over a 10-inch nonstick skillet; heat over medium heat. Add the egg mixture and cook, lifting the edges with a heat-resistant rubber spatula so uncooked egg will flow underneath, until the bottom is light golden, 20 to 30 seconds. Place the skillet under the broiler and broil just until the top is set, 20 to 30 seconds. Immediately slide the omelet onto the wrap. Sprinkle with cheese. Fold the edges over the omelet on two sides, then roll the wrap up and around the omelet. Serve immediately, with salsa, if desired.




Healthy Birchermüesli

For this recipe, you can use all types of apples or a combination of apples and pears; seasonal berries also make a wonderful addition. For the less health-conscious, a little bit of cream is often stirred into the mix at the end.

Main Ingredients:

2/3 cup (150 mL) rolled oats

1/3 cup (75 mL) full-fat yogurt

1 lemon, juice only

3 apples, quartered, cored and shredded

1 pear or apple, quartered, cored and shredded

3 tbsp (45 mL) (approx) liquid honey

1/4 cup (60 mL) chopped or shredded hazelnuts, almonds, walnuts or pecans

Directions:

1. Soak oats in equal amount of water for 12 hours.

2. Mix in yogurt and lemon juice. Stir in apples and pear.

3. Mix in honey to taste; stir in nuts.

Makes 4 to 6 servings.




Basic Whole Grain Pancakes

This is a simple, easy pancake recipe you can easily vary. Try adding fresh cut fruit (such as sliced bananas) or berries, nuts, or chocolate chips to the batter for variation.

Main Ingredients:

• 2 cups whole wheat flour (you can also mix with other whole grain flours, up to one cup, such as oat or buckwheat)

• 2 cups milk, buttermilk, or yogurt

• 2 organic or free range eggs (beaten)

• 1/3 cup organic butter (melted)

• 2 tablespoons sweetener of choice such as honey, organic sugar, Rapadura or Sucanat (optional)

• 2 1/2 teaspoons baking powder

• 1/2 teaspoon sea salt

Directions:

1. In a large bowl combine flour, milk, beaten eggs, 1/3 cup melted butter, sweetener, baking powder and salt until just blended.

2. Preheat lightly greased griddle or frying pan. Pour about 1/4 cup of batter into pan per pancake.

3. Cook until pancakes begin to bubble. Flip once and cook for 1 to 2 minutes longer.

4. Serve with maple syrup, jam or fruit.

Yields 10 pancakes




Bacon and Egg Casserole

This easy breakfast casserole recipe is prepared the night before.

Main Ingredients:

• 4 slices white bread, crusts removed• 4 eggs, slightly beaten• 1/2 cups milk• 1 teaspoon dry mustard• 1/2 teaspoon dried minced onion• 8 slices bacon, cooked and crumbled• 1 cup (4 ounces) shredded mild Cheddar cheese

Directions:

1. Place bread in a lightly greased 8-inch square baking dish; set aside.

2. Combine eggs, milk, dry mustard, and dried minced onion; pour over bread.

3. Sprinkle bacon over casserole; cover and refrigerate 8 hours.

4. Remove from refrigerator; let casserole stand 30 minutes.

5. Bake, covered, at 350° for 20 minutes.

6. Uncover, sprinkle with shredded Cheddar cheese, and bake an additional 5 minutes.

7. Let breakfast casserole stand 5 to 10 minutes before serving.

Breakfast bacon and egg casserole serves 4.




Breakfast Burritos

If youʼre tired of the same old boring breakfast, try these breakfast burritos. The protein in these is a great way to start the day.

Main Ingredients:

• 1 cup of all natural hash brown potato mix (with onion)• 2 cups of hot water• 3/4 teaspoon of sea salt• 10 large whole grain flour tortillas• 10 free range or organic eggs (beaten)• 1 pound of natural pork sausage (cooked, crumbled and drained)• ½ teaspoon of sea salt• 2 tablespoons of organic butter• Pepper (to taste)• Salsa (to taste)

Directions:

1. Blend the hash browns, water, and 3/4 teaspoon of salt. Mix well.

2. Let the mixture stand for 15 minutes (uncovered). Drain hash browns.

3. Melt 2 tablespoons of butter in a large skillet.

4. Add the egg and cooked sausage to the skillet. Cook over low heat, making sure to stir gently until the eggs are done.

5. Spoon the egg mixture evenly into warm tortillas. Top with salsa (if desired).




Morning Glory Muffins

Main Ingredients:

• 1 1/2 cups all-purpose flour• 1/2 cup whole wheat flour• 1 1/4 cups white sugar• 1 tablespoon ground cinnamon• 2 teaspoons baking powder• 1/2 teaspoon baking soda• 1/2 teaspoon salt• 2 cups grated carrots• 1 apple - peeled, cored, and chopped• 1 cup raisins• 1 egg• 2 egg whites• 1/2 cup apple butter• 1/4 cup vegetable oil• 1 tablespoon vanilla extract• 2 tablespoons chopped walnuts• 2 tablespoons toasted wheat germ

Directions:

1. Preheat oven to 375 degrees F (190 degrees C). Lightly oil 18 muffin cups, or coat with nonstick cooking spray.

2. In a medium bowl, whisk together eggs, egg whites, apple butter, oil and vanilla.

3. In a large bowl, stir together flours, sugar, cinnamon, baking powder, baking soda and salt. Stir in carrots, apples and raisins. Stir in apple butter mixture until just moistened. Spoon the batter into the prepared muffin cups, filling them about 3/4 full.

4. In a small bowl, combine walnuts and wheat germ; sprinkle over the muffin tops.

5. Bake at 375 degrees F (190 degrees C) for 15 to 20 minutes, or until the tops are golden and spring back when lightly pressed.




Egg Benedict with Smoked Salmon and Dill Sauce

Main Ingredients:

Smoked SalmonHollandaise Sauce: 1 packageEnglish Muffins: 3Eggs: 6

Sauce Ingredients:

Yogurt: 3 tbspMayonnaise: 1 tbspDill: 1 tbsp fresh, choppedLemon Juice: 2 tspSaltPepper

Directions:

1. Prepare the dill sauce by mixing all the sauce ingredients together.

2. Prepare the Hollandaise sauce based on the direction on its package.

3. Add salt and a tbsp vinegar to about 6 cups water and bring to boil.

4. Poach eggs in the boiling water for 4 to 5 min.

5. Meanwhile cut English muffins in half and toast them.

6. Into each dish place two halves of English muffins and brush them with some dill sauce.

7. Place a piece of smoked salmon and each half and again brush with the dill sauce.

8. Place poached eggs on each half and pour over some Hollandaise sauce.




Deep-Dish Pizza Quiche

Main Ingredients:

• 4 oz. cream cheese-at room temperature• 4 large eggs• 1/3 cup whipping cream (or use milk)• 1/4 cup freshly grated Parmesan cheese• 1 tablespoon minced fresh chives• 1/2 teaspoon garlic powder• 1/2 teaspoon dried oregano• 1 cup shredded Asiago cheese• 2 cups shredded full-fat mozzarella cheese• 1/2 cup tomato sauce• 2 cups sliced mushrooms-sauted• 2 Italian sausages (casing removed; crumbled & cooked)

Directions:

1. Preheat the oven to 350°F (175°C). Butter a 13 x 9-inch baking dish.

2. In a food processor, blend together the cream cheese and eggs until smooth. Add the cream, Parmesan, chives, garlic, and oregano. Blend until smooth.

3. Scatter the Asiago and 1 cup of the mozzarella cheese in the bottom of the prepared baking dish. (This will make your crust.) Pour the egg mixture over the cheese. Bake for 30 minutes.

4. Spread with the tomato sauce. Scatter the mushrooms and sausage over the top. Cover with the remaining 1 cup mozzarella.

5. Turn on the broiler and broil about 6 inches from the heat until brown and bubbly. Let sit for 5 minutes or so before cutting.

This recipe yields 4 servings




Mushroom and Cheese Strata

You can assemble this casserole the night before and bake it just before mealtime.#

Main Ingredients:

• 1 medium onion, chopped (1/2 cup)• 1 clove garlic, minced• 2 tablespoons margarine or butter• 4 cups assorted sliced fresh mushrooms, such as oyster, shiitake, button• 1/2 cup shredded mozzarella cheese (2 ounces)• 1/4 cup shredded fontina cheese (1 ounce)• 2 tablespoons assorted snipped fresh herbs, such as basil, oregano, or parsley• 5 cups French or Italian bread cubes• 2 ounces prosciutto or Canadian-style bacon, chopped• 1 cup frozen or refrigerated egg product, thawed• 1-3/4 cups milk• 1/2 cup regular or light dairy sour cream• 1 tablespoon Dijon-style mustard• 1/8 teaspoon pepper• Fresh thyme sprigs

Directions:

1. Preheat oven to 325 degrees. In a large skillet cook onion and garlic in hot margarine or butter over medium heat for 2 minutes. Add mushrooms and cook about 3 minutes more or until tender, stirring occasionally. Remove from heat.

2. In a small mixing bowl combine the mozzarella, fontina, and herbs; toss to mix.

3. In a greased 2-quart square baking dish place half of the bread cubes. Top with the mushroom mixture, cheese mixture, and prosciutto or Canadian-style bacon. Top with the remaining bread cubes.




4. In a mixing bowl combine beaten eggs or egg product, milk, sour cream, mustard, and pepper. Pour over layers in dish. Cover and chill in the refrigerator for 2 to 24 hours.

5. Bake, uncovered, for 55 to 60 minutes or until a knife inserted near the center comes out clean. Let stand 10 minutes. To serve, cut into squares; garnish with fresh thyme sprigs. Recipe makes six servings.




Healthy Soups

Spinach Soup

Main Ingredients:• Spinach: 300 gram (or 3/4 lb), chopped• Lentil: 3/4 cup• White Rice: 1/2 cup• Flour: 2 tbsp• Egg: 1, beaten• Saffron (optional)• Olive oil: 2 tbsp• Turmeric• Salt• Pepper

Directions:

1. Put 4 cups of water, rice, lentil and flour in a pan.

2. Cook on medium heat for 1 hour or till rice and lentil soften.

3. Add spinach and oil and then season with salt, pepper and turmeric.

4. Cook for another 30 min. Add water if necessary.

5. Add the beaten egg to the soup and mix well. Cook for 5 min.

6. Decorate with saffron and serve.




Alaskan Salmon Chowder

A truly wonderful way to utilize salmon is in a chowder that all will enjoy.

Main Ingredients:

• 1/2 cup chopped onions• 1/2 cup chopped celery

• 1/4 cup chopped green peppers

• 1 garlic clove, minced

• 1 can (14- 1/2 ounce) chicken broth, divided

• 2 cups diced peeled potatoes

• 1 cup sliced carrots

• 1 tsp seasoned salt, optional

• 1/2 tsp dill weed

• 1 small zucchini, thinly sliced#

• 1 can (14- 3/4 ounce) cream-style corn

• 1 can (12 ounce) evaporated milk

• 2 cups cooked salmon chunks or 2 cans (7- 1/2 ounces each) salmon, drained and bones removed

Directions:

1. In a saucepan, cook onion, celery, green pepper and garlic in 1/4 cup broth until tender.

2. Add potatoes, carrots, seasoned salt if desired, dill and remaining broth.

3. Cover and simmer for 20 minutes or until vegetables are tender.

4. Add zucchini; simmer for 5 minutes.

5. Add corn, milk and salmon; heat through.




Meatball Soup

Ground chicken and lean ground beef lower the amount of fat in this soup.#

Main Ingredients: • 1/2 pound ground chicken• 1/2 pound ground lean beef• 10 cups water• 1 tablespoon annatto (achiote)• 1 bay leaf• 1 small onion, chopped• 1/2 cup green pepper, chopped• 1 teaspoon mint • 2 small tomatoes, chopped• 1/2 teaspoon oregano 4 teaspoon instant corn flour • 1/2 teaspoon black pepper• 2 cloves garlic, minced• 1/2 teaspoon salt• 2 medium carrots, chopped• 1 medium chayote (christophine), chopped• 2 cups cabbage, chopped• 2 celery stalks, chopped• 1 10-ounce package frozen corn• 2 medium zucchini, chopped• 1/2 cup cilantro, minced

Directions:

1. In a large pot, combine water, annato, bay leaf, half of the onion, green pepper, and 1/2 teaspoon of mint. Bring to a boil.

2. In a bowl, combine chicken and beef, the other half of the onion, tomato, oregano, corn flour, pepper, garlic, and salt. Mix well. Form 1-inch meatballs. Place meatballs in boiling water and lower heat. Cook over low heat for 30 to 45 minutes.




3. Add carrots, chayote, cabbage, and celery. Cook over low heat for 25 minutes. Add corn and zucchini and cook for another 5 minutes. Garnish with cilantro and the rest of the mint.




Cheesy Vegetable Chowder

Add a small green salad to this soup and you will have a delightful cool weather dinner!

Main Ingredients: • 3 cups chicken broth• 1 cup potatoes, chopped• 1/2 cup diced potatoes• 1/2 cup diced celery• 1/2 cup diced onions• 1/2 diced green peppers• 1/4 cup margarine• 1/2 cup flour• 2 cups milk• 3 cups grated cheddar cheese• dash pepper

Directions:

Cook first 7 ingredients until done. Add milk, flour and cheese. Stir until thick and serve.

Servings: 6




Taco Soup

Main Ingredients:

• Two 14 oz. cans tomatoes in puree, or Tomatoes & Green Chilies• 10 cups water• 7 teaspoons chicken bouillon• 2 to 3 tablespoons chili powder• 1 teaspoon cumin• 1 tablespoon sugar• 4 boneless skinless chicken breast halves, cleaned• 3/4 cup rice• 1 16 oz. can Great Northern beans, rinsed and drained

Stir-ins:

• sour cream• grated cheddar cheese• crushed tortilla chips• lime wedges• green onions including tops

Directions:

1. Bring the tomatoes, water, chicken bouillon, chili powder, cumin, and sugar to a boil and simmer for about 30 minutes;

2. Add the chicken breast halves (that you have trimmed of all fat or veins or other crap) and cook for about 15 minutes or until the chicken is just barely done.

3. Remove the chicken and shred or chop into small chunks; set aside.

4. Bring the soup to a boil and add the rice; cook 20 minutes,

5. Add the beans and chicken and cook 10-15 minutes more.

6. Serve with a dollop of sour cream in each bowl and any of the optional condiments.




Buttermilk-Walnut Soup

Main Ingredients:

• 1 1/2 cups low-fat buttermilk• 1 ounce ground walnuts• 1/2 tsp minced scallion• 1 garlic clove, minced• 1/2 packet instant chicken broth and seasoning mix• 1/8 tsp salt• dash white pepper• 1 1/2 tsp minced fresh dill

Directions:

1. In blender combine all ingredients except dill and process until smooth

2. Stir in dill

3. Cover and refrigerate until flavors blend, at least 1 hour




Turkey Split Pea Soup

A hearty soup that is great on a cool evening!

Main Ingredients:

• 1 lb split peas rinsed and drained• 7 cups turkey broth or low-sodium chicken bouillon broth• 2 cups onion chopped• 1 cup carrots chopped• 1/2 cup celery chopped• 1Clove garlic minced• 3 Tbs dried parsley• 1bay leaf• 1 lb turkey ham cut into 1/2-inch cubes

Directions:#

1. In 5-quart saucepan, over high heat, combine peas, broth, onion, carrots, celery, garlic, parsley and bay leaf; bring to a boil. Reduce heat to simmer, cover and cook one hour. Remove saucepan from heat and discard bay leaf.

2. With a wire whip, gently whisk soup to slightly blend peas. If desired, soup can be pureed in a blender for a smoother texture.

3. Return soup to medium-high heat, add turkey ham and bring to a boil. Reduce heat to simmer, and cook, uncovered, 10 to 15 minutes.




Hearty Lentil Soup

Main Ingredients:

• 2 tablespoons vegetable oil• 1 bunch green onions, chopped• 1 leek, sliced• 1 carrot, diced• 1 parsnip, scrubbed and diced• 1 potato, peeled and diced• 1 stalk celery, sliced• 1 cup dry lentils, rinsed• 1 (14.5 ounce) can diced tomatoes• 3 cups vegetable stock• 2 bay leaves• 1 dash soy sauce• 2 teaspoons vegetarian Worcestershire sauce• 1/2 cup red wine• 1 bunch fresh cilantro, chopped

Directions:

1. Heat the oil in a large saucepan and mix in the onions, carrot, parsnip, celery, potato, and leek. Stir over a medium heat.

2. Place lentils, tomatoes, stock, bay leaves, a splash of the soy and Worcestershire sauces and wine in the saucepan. Stir and bring the mixture to a boil. Cover and simmer for 25 to 30 minutes, or until the lentils are cooked.

3. Remove the bay leaves from the soup. Stir in the cilantro and serve.




Cream of Mushroom Soup with Sherry

Main Ingredients:

• 5 cups sliced fresh mushrooms• 1 1/2 cups chicken broth• 1/2 cup chopped onion• 1/8 tsp dried thyme• 3 tbsp butter• 3 tbsp all-purpose flour• 1/4 tsp salt• 1/4 tsp ground black pepper• 1 cup half-and-half• 1 tbsp sherry

Directions:

1. In a large heavy saucepan, cook mushrooms in the broth with onion and thyme until tender, about 10 to 15 minutes.

2. In blender or food processor, puree the mixture , leaving some chunks of vegetable in it. Set aside.

3. In the saucepan, melt the butter, whisk in the flour until smooth. Add the salt, pepper, half and half and vegetable puree. Stirring constantly, bring soup to a boil and cook until thickened. Adjust seasonings to taste, and add sherry.




Chilled Herbed Zucchini Soup

This soup is great for those hot summer days.

Main Ingredients:

• 3 cups vegetable broth• 1 1/2 pounds zucchini (about 3 medium), cut into 1-inch pieces• 1 tablespoon chopped fresh tarragon or dill or 1 teaspoon dried• 3/4 cup shredded reduced-fat Cheddar cheese (3 ounces)• 1/4 teaspoon salt• 1/4 teaspoon freshly ground pepper

Directions:

1. Place broth, zucchini and tarragon (or dill) in a medium saucepan; bring to a boil over high heat.

2. Reduce to a simmer and cook, uncovered, until the zucchini is tender, 7 to 10 minutes.

3. Puree in a blender, in batches if necessary, until smooth.

4. Return the soup to the pan and heat over medium-high, slowly stirring in cheese until it is incorporated.

5. Remove from heat and season with salt and pepper.

6. Serve hot or chilled.




Strawberry Soup

Main Ingredients:

• 2 pints strawberries• 2 cups plain yogurt• 1/2 cup orange juice• 1/2 cup white sugar• 1/2 cup water• 1/8 tsp ground cardamom

Directions:

1. In a blender, combine the strawberries, yogurt, orange juice, sugar, water and cardamom.

2. Puree until well mixed.

3. Chill and serve.




Appetizers

Smoked Salmon with Capers and Dill Sauce

Main Ingredients:

• Smoked Salmon• Capers

Sauce Ingredients:

• Yogurt: 3 tbsp• Mayonnaise: 1 tbsp• Dill: 1 tbsp fresh, chopped• Lemon Juice: 2 tsp• Salt• Pepper

Directions:

1. Mix all the sauce ingredients together.

2. Brush a small piece of smoked salmon with the sauce and then prepare small wraps as shown in the picture.

3. Garnish them with some capers.




Cucumber and Roasted Tomato Rounds

Main Ingredients:

• 12 grape tomatoes • 1 1/2 tsp Becel Margarine with Olive Oil• 6 sprigs fresh thyme• 1/2 English cucumber, sliced into 1/2-inch (0.5 cm) rounds # • 4 tbsp hummus or tzatziki (store bought or homemade)

Directions:

1. Preheat oven to 400° F (200° C).

2. Slice tomatoes in half lengthwise and place in a shallow baking dish just large enough to hold them.

3. Dab Becel over top and sprinkle with 1 tsp (5 mL) chopped fresh thyme leaves.

4. Roast in preheated oven 2 minutes until Becel melts.

5. Stir then continue to roast until tomatoes are barely softened, 2 to 3 minutes.

6. Remove from oven and cool.

7. Place each cucumber round on a platter and dab with about 1/2 tsp (2 mL) hummus.

8. Place tomato on top and garnish each with a small sprig of thyme.




Cranberry Meatballs

Main Ingredients:

• 3/4 lb lean ground beef• 3/4 lb ground lean pork• 1 large egg • 1 teaspoon butter • 1 cup Progresso italian-style fine bread crumbs• 1/4 cup minced parsley• 1/4 cup minced onions• 1/8 cup ketchup • 1 teaspoon worcestershire sauce• 1 teaspoon prepared horseradish• 1 clove garlic, minced• 1 (16 ounce) can cranberry sauce• 1 (12 ounce) bottle Heinz Chili Sauce• 2 teaspoons brown sugar

Directions:

1. Mix together everything from beef to garlic-except butter.

2. Form into walnut size meatballs.

3. Heat butter in skillet to medium and fry meatballs until done.

4. Add to sauce and keep warm in a crockpot.

5. Sauce: Mix the three ingredients well, while stirring and bring to a boil.

6. Remove from heat and pour into a crockpot.

7. Keep on low.




Grilled Shrimp Appetizer

You can use an indoor grill for this recipe. Use any kind of dipping sauce that you wish.

Main Ingredients:

• 1 1/2 pounds jumbo shrimp (about 16), peeled, deveined, and patted dry• 2 teaspoons extra-virgin olive oil or canola oil• About 1/4 teaspoon salt• About 1/4 teaspoon freshly ground black pepper• About 1/4 teaspoon paprika

Dipping Sauce Suggestions:

1/4 cup jalapeno jelly, warmed briefly in the microwave to soften1/4 cup bottled chili sauceSalsa (like peach salsa)

Directions:

1. Get the grill or barbecue hot according to manufacturers instructions.

2. Brush the outside of the shrimp lightly with oil. Sprinkle both sides of shrimp lightly with salt, pepper, and paprika.

3. Place shrimp over direct, high heat on the grill. Grill about 2 minutes on the first side, then flip over and cook about 2 more minutes until cooked throughout.

4. Serve warm with dipping sauce.




Apple-Walnuts Stuffed Mushrooms

Main Ingredients:

• 32 large mushrooms, fresh vegetable cooking spray• 3 tbsp celery, finely chopped• 1/2 cup apple, minced• 2 tbsp fine, dry breadcrumbs• 1 tbsp parsley, fresh, chopped• 2 tbsp walnuts, finely chopped, toasted• 1 tbsp Blue cheese, crumbled• 2 tsp lemon juice

Directions:

1. Clean mushrooms with damp paper towels. Remove stems, finely chop 1/3 cup of stems, reserving remaining stems for another use. Set mushroom caps aside.

2. Coat a small skillet with cooking spray, place over medium high heat until hot. Add 1/3 cup reserved chopped mushroom stems and celery; saute 2 minutes or until tender.

3. Combine celery mix, apple and next 5 ingredients in a small bowl, stir well. Spoon 1 1/2 tsp apple mix into each reserved mushroom cap. Place mushrooms in a 15x10" jelly roll pan, bake at 350 for 15 minutes.




Crab Quesadillas

This appetizer works as a meal as well.

Main Ingredients:

• 1 cup shredded reduced-fat Cheddar cheese• 2 ounces reduced-fat cream cheese, softened• 4 scallions, chopped• 1/2 medium red bell pepper, finely chopped• 1/3 cup chopped fresh cilantro• 2 tablespoons chopped pickled jalapenos (optional)• 1 teaspoon freshly grated orange zest• 1 tablespoon orange juice• 8 ounces pasteurized crabmeat, drained if necessary• 4 8-inch whole-wheat tortillas• 2 teaspoons canola oil, divided

Directions:

1. Combine Cheddar, cream cheese, scallions, bell pepper, cilantro, jalapenos (if using), orange zest and juice in a medium bowl. Gently stir in crab.

2. Lay tortillas out on a work surface. Spread one-fourth of the filling on half of each tortilla.

3. Fold tortillas in half, pressing gently to flatten.

4. Heat 1 teaspoon oil in a large nonstick skillet over medium heat.

5. Place 2 quesadillas in the pan and cook, turning once, until golden on both sides, 3 to 4 minutes total.

6. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and quesadillas.

7. Cut each quesadilla into 4 wedges.




Beef on Orange Slices

Main Ingredients:

• 4 large navel oranges• 1/2 small onion minced• 3 cloves garlic minced• 1 tbsp water• 1/2 tsp oil• 8 oz. extra-lean ground round beef• 1 small jalapeno pepper seeded and minced• 2 tbsp packed brown sugar• 1 tbsp reduced-sodium soy sauce• 1/2 tsp cider vinegar• 2 tbsp minced fresh cilantro

Directions:

1. Peel the oranges. Cut each crosswise into 4 thick slices. Arrange on a platter.

2. In a 10" no-stick skillet, combine the onions, garlic, water, and oil. Cook, stirring frequently, over medium-high heat for 3 minutes, or until the onions are soft but not browned.

3. Add the beef. Cook and stir for 5 minutes, or until the beef is no longer pink. Add the peppers, brown sugar, soy sauce, and vinegar. Cook, stirring frequently, for 3 minutes, or until the liquid evaporates.

4. Add the cilantro. Stir well to combine. Top each orange slice with the beef mixture.




Layered Bean Dip

Main Ingredients:

• 1 (16-ounce) can fat-free refried beans• 1 (15-ounce) can black beans, rinsed and drained• 1/2 cup reduced-fat sour cream• 1 cup bottled salsa• 1 cup (4 ounces) preshredded reduced-fat Mexican blend or cheddar cheese• Chopped cilantro (optional)

Directions:

1. Preheat oven to 375°.

2. Combine beans; spread in an 8-inch square baking dish.

3. Spread sour cream over beans; top with salsa and cheese.

4. Cover; bake at 375° for 20 minutes.

5. Uncover; bake 10 minutes or until bubbly. Garnish with cilantro, if desired.

Note: To make pita chips, cut 5 (6-inch) onion-flavored or regular pitas into 8 wedges each. Arrange on a baking sheet coated with cooking spray. Lightly coat tops of wedges with cooking spray, sprinkle with 1/2 teaspoon garlic powder and 1/4 teaspoon salt. Bake at 375º for 8 minutes or until lightly browned.




Cheese Puffs

Main Ingredients:

• 8 slices white bread• 2 cup milk• 8 oz old English cheese slices• 1/2 tsp pepper• 3/4 tsp dry mustard• 1/4 cup butter, melted• 1 tsp salt• 3 eggs

Directions:

1. May be prepared the day before. At least 4 hours before cooking, trim crusts and cut bread into 1" squares. Cut cheese into bite size pieces. In large greased casserole, alternate layers of bread and cheese. Pour melted butter over top.

2. Beat eggs well, stir in salt, pepper, mustard and milk. Combine thoroughly. Pour over casserole. Cover and refrigerate. One hour before serving, bake at 350 degrees, 30 minutes covered, then 30 minutes uncovered until top is golden and puffy.




Pumpkin Dip

Main Ingredients:

• 3/4 cup (6 ounces) 1/3-less-fat cream cheese• 1/2 cup packed brown sugar• 1/2 cup canned pumpkin• 2 teaspoons maple syrup• 1/2 teaspoon ground cinnamon• 24 apple slices

Directions:

1. Place first 3 ingredients in a medium bowl, and beat with a mixer at medium speed until well blended.

2. Add syrup and cinnamon, and beat until smooth.

3. Cover and chill 30 minutes.

4. Serve with apple.




Salads

Spinach Salad with Roasted Pecans and Raspberry Vinaigrette

Main Ingredients:

• Pecans: 1/2 cup• Red Onion: 1/2 medium• Baby Spinach: 100 gr• Butter: 1 tbsp• Sugar: 1 tbsp• Sweet Raspberry Vinaigrette: 2-3 tbsp• Parsley: 1 tbsp, finely chopped• Fresh Raspberries: 50 grams• Aged Balsamic Vinegar

Directions:

1. In a frying pan, melt the butter. Add pecans and sugar and cook for 10 min on medium heat. Let roasted pecans cool for a while.

2. Chop the onion into thin slices.

3. Mix chopped onion, spinach and raspberry vinaigrette.

4. Place the mix on a plate.

5. Add the roasted pecans and fresh raspberries.

6. Garnish the plate with chopped parsley and drizzle aged balsamic vinegar over the salad.




Broccoli-Cheddar Salad

This is an unique and well received one-dish salad.

Main Ingredients:

• 8 oz medium-size pasta shells or macaroni• 4 cups broccoli florets• 1 medium-size sweet red pepper, cored, seeded, and diced• 1/4 cup vegetable or olive oil• 1/2 cup coarsely chopped walnuts• 1 tsp dried basil, crumbled• 1 tsp sugar• 1/4 tsp salt• 3 Tbs cider vinegar• 3 Tbs lemon juice• 3 scallions, including tops, cut into 1-inch lengths• 12 oz sharp Cheddar, Muenster, or Jarlsberg cheese, cubed

Directions:

1. Cook the pasta according to package directions, adding the broccoli and red pepper during the last 6 minutes.

2. Meanwhile, heat 1 tablespoon of the oil in a 10-inch skillet over moderate heat for 1 minute. Add the walnuts and sauté, stirring often, for 2 to 3 minutes or until lightly browned. Remove from the heat and stir in the remaining oil and the basil, sugar, salt, vinegar, and lemon juice. Set aside. When the pasta is firm-tender, add the scallions to the boiling water, then remove from the heat and drain well.

3. Transfer the pasta and vegetables to a large bowl, add the walnut mixture, and toss to mix. Scatter the cheese evenly over all. Serve warm or at room temperature.




Sunshine Salad

#

Main Ingredients:

• 5 cups (packed) spinach leaves, washed and dried well• 1/2 red onion, sliced thin• 1/2 red pepper, sliced• 1 whole cucumber, sliced• 2 oranges, peeled and chopped into bite size pieces• 1/3 cup of bottle "lite" vinaigrette• Dressing (around 15 calories per tablespoon or less)

Directions:

1. Toss all ingredients together in a large bowl.

2. Add dressing and toss again.

3. Serve immediately.




Caribbean Chicken Salad with Peanuts

The crunch of peanuts, sweet tang of chutney, and tropical papaya in this healthy salad will have you dreaming of gentle island breezes in no time. Serve this lovely dish for a spring luncheon or light supper.

Main Ingredients:

• Chutney Dressing• 1/2 cup peanuts• 1/2 cup mayonnaise• 1/4 cup chutney• 2 Tbs sugar• 2 Tbs raspberry vinegar• 1 tsp curry powderSalad

1 head romaine lettuce, torn in pieces1/2 cup sliced green onions1 cup shredded grilled chicken1papaya, halved, seeded, peeled and sliced1 cup raspberries1/2 cup peanuts

Directions:#

1. In a blender or food processor combine peanuts, mayonnaise, chutney, sugar, vinegar and curry powder; blend until smooth. Set aside.

2. Toss lettuce with green onions and divide among serving plates. Top with chicken, papaya slices and raspberries; sprinkle with peanuts. Serve with dressing.




Cinnamon-Almond Fruit Salad

This fruit salad has a nice blend of flavors from the fruit and the vanilla-cinnamon topping. The toasted almonds add crunch.

Main Ingredients:

• 3 cups strawberry halves• 2 cups blueberries• 2 bananas, sliced• 2 cups seedless grapes (red or green)• 8 ounce container vanilla yogurt (any brand or type)• 1/2 teaspoon ground cinnamon• 1/2 teaspoon vanilla extract• 1/2 cup toasted almonds (sliced, slivered, or chopped)

Directions:

1. Add strawberries, blueberries, bananas and grapes to a large bowl and toss gently to blend.

2. Divide the fruit into 8 individual salad bowls.

3. Add yogurt, cinnamon, and vanilla extract together in a 4-cup measure and stir to blend.

4. Drizzle evenly over each fruit salad serving and sprinkle each with a tablespoon of toasted almonds.

5. Serve!

NOTE: to toast almonds, place in single layer in a nonstick frying pan and lightly brown over medium heat, stirring frequently. Let cool before using.




Fresh Spinach Salad

Add a warm loaf of french bread to this tasty salad and you have a perfect light dinner.

Main Ingredients:

• 1 lb fresh spinach, clean and torn• 1/2 cup onion, minced• 1 cup Cheddar cheese, grated• 1 cup celery, finely chopped• 4 eggs, hard cooked

Dressing:

• 3/4 cup mayonnaise• 1/2 tsp salt• 1 tsp cider vinegar• Dash Tabasco sauce

Directions:

1. Chop eggs and combine with remaining ingredients.

2. Combine dressing ingredients and pour over spinach.

3. Toss lightly.




Avocado Salad with Tuna

Main Ingredients:

• 2 hard-cooked eggs• 1 avocado• 1/2 tbsp lemon juice• 6 ounces tuna• 3 tbsp mayonnaise• 1/2 cup onion, chopped• 2 tbsp dill pickles, chopped• 2 tsp liquid hot pepper sauce• 1/2 tsp salt• 1 lettuce, shredded

Directions:

1. In a bowl, combine hard-boiled eggs with avocado sprinkled with lemon juice to prevent discoloration. Mash well with a fork.

2. In a serving bowl, mix tuna (drained) with mayonnaise, chopped onions, chopped dill pickles, liquid hot pepper sauce, and salt. Stir in the egg mixture. Serve over shredded lettuce.




Mexican Bean Salad

French dressing adds a different twist to this yummy salad!

Main Ingredients:

• 1 lb ground beef• 1/4 cup onion, chopped• 2 cups kidney beans, drained• 1/2 cup french dressing• 1/2 cup water• 1 Tbs chili powder• 4 cups lettuce, shredded• 1/2 cup green onion, sliced (optional)• 1 8-ounce package Cheddar cheese, shredded• Tortillas

Directions:

1. Brown ground beef; add onions and cook until tender.

2. Stir in kidney beans, French dressing, water and chili powder.

3. Simmer 15 minutes.

4. Combine lettuce and green onions.

5. Add meat sauce and 1-1/2 cup cheese. Toss lightly.

6. Sprinkle with additional cheese.

7. Serve with crisp tortillas.




Green Mango Salad

Main Ingredients:

• ¼ cup thinly sliced red onion • 2 green mangoes, peeled, seeded and grated• 1 large carrot, peeled and grated• ¼ cup chopped fresh cilantro • 2 tbsp shredded fresh mint

Thai Dressing

• 3 tbsp Thai fish sauce or soy sauce• 3 tbsp lime juice • 1 tbsp rice vinegar • 1 tbsp vegetable oil, optional • 1½ tbsp granulated sugar • 1 small clove garlic, minced • 1 tbsp Thai sweet hot sauce, or 1/2 tsp/2 ml hot chili paste• 6 leaves Boston lettuce • 2 tbsp chopped roasted peanuts

Directions:

1. Soak red onion in ice water for 30 minutes (this step is optional, but soaking does soften raw onion taste).

2. In a large bowl, combine mangoes, carrot, onion, cilantro and mint.

3. In a small bowl, combine fish sauce, lime juice, rice vinegar, oil (if using), sugar, garlic and hot sauce. Toss mango mixture gently with dressing.

4. Line serving bowls with lettuce leaves. Place salad on lettuce and sprinkle with peanuts.




Turkey-Spinach One-dish Salad

Wonderfully Refreshing!

Main Ingredients:

• 4 medium-size new potatoes, thinly sliced (don't peel)• 1/4 cup slivered almonds• 8 oz fresh spinach, trimmed and rinsed• 8 oz mushrooms, thinly sliced• 1 cup frozen green peas, thawed and drained• 6 large radishes, thinly sliced• 4 scallions, including tops, thinly sliced• 8 oz thinly sliced roast turkey or turkey coldcuts, cut into strips about 1/2 inch

wide

Dressing:

• 2 cups low-fat plain yogurt or sour cream or mixture of both• 1/3 cup skim or low-fat milk• 4 tsp cider vinegar• 3/4 tsp dill weed• 1/8 tsp black pepper• pinch dried oregano, crumbled

Directions:

1. Preheat the oven to 400 degrees.

2. Cook the potatoes, uncovered, in a large saucepan of boiling water over moderate heat until tender -- about 10 minutes; drain and let cool.

3. Toast the almonds, uncovered, in a pie pan in the oven for 8 to 10 minutes or until lightly browned; let cool. Note: You could also purchase the almonds already toasted).




4. Tear the spinach into pieces and place in a large bowl. Add the mushrooms, peas, radishes, scallions, turkey, potatoes, and almonds.

5. Toss well; divide among 4 plates.

Dressing:

In a small bowl, whisk the yogurt with the milk, vinegar, dill weed, pepper, and oregano. Spoon over each salad.




Tuna Salad With Grapes And Almonds

Main Ingredients:

• 1 6 ounce can water packed tuna, drained• 1/3 cup chopped scallions• 1/2 cup chopped celery• 3 tablespoons light or reduced-fat mayonnaise• 1 teaspoon lemon juice• 1/4 teaspoon salt• 1/8 teaspoon freshly ground pepper• 1 cup small red seedless grapes• 1/4 cup slivered almonds, toasted

Directions:

Combine all ingredients in a medium mixing bowl; mix well. If serving immediately, reserve 1 tablespoon almonds to sprinkle on top.




Fresh Cabbage and Tomato Salad

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Main Ingredients:

• 1 small head cabbage, sliced thinly• 2 medium tomatoes, cut in cubes• 1 cup sliced radishes• 1/4 teaspoonsalt• 2 teaspoons olive oil• 2 tablespoons rice vinegar (or lemon juice)• 1/2 teaspoon black pepper• 1/2 teaspoon red pepper• 2 tablespoons fresh cilantro, chopped

Directions:

1. In a large bowl, mix together the cabbage, tomatoes, and radishes.

2. In another bowl, mix together the rest of the ingredients and pour over the vegetables.




Seafood Recipes

Cornmeal Crusted Salmon with Dill Sauce

Main Ingredients:

• Salmon: 2 fillets• Cornmeal: 3 tbsp• Paprika: 1 tsp• Oil: 1 tbsp• Salt

Sauce Ingredients:

• Mayonnaise: 1 tbsp• Yogurt: 2 tbsp• Capers: 1 tbsp• Dill: 1 tsp• Lime: 1• Salt• Pepper

Directions:

1. Blend all sauce ingredients together.

2. Coat salmons with cornmeal, paprika and salt.

3. Cook salmons on medium heat for 10 min.

4. Serve salmons with the sauce.




Halibut and Vegetable Lo Mein

Nutritious, balanced and delicious! What more could you ask for?

Main Ingredients:

1 tablespoon vegetable oil1 pound halibut, snapper or salmon fillets, cut into 3/4-inch pieces1 medium onion, cut into thin wedges1 can (14-1/2 ounces) ready-to-serve chicken broth1-1/2 cups uncooked fine egg noodles (3 ounces)1 package (16 ounces) refrigerated chopped vegetables for stir-fry1/3 cup stir-fry1 tablespoon packed brown sugar

Directions:

1. Heat oil in 12-inch nonstick skillet over medium-high heat.

2. Add fish; stir-fry 3 to 5 minutes or until fish flakes with fork.

3. Remove fish from skillet.

4. Add onion to skillet; stir-fry 2 minutes. Add broth; heat to boiling.

5. Stir in noodles and vegetables; heat to boiling.

6. Cover and boil about 10 minutes or until noodles and vegetables are tender.

7. Stir in fish, stir-fry sauce and brown sugar.

8. Cook 2 to 4 minutes, stirring occasionally.




Spinach Stuffed Sole#

Main Ingredients:

• Nonstick cooking spray• 1 teaspoon olive oil• 1/2 pound fresh mushrooms, sliced• 1/2 pound fresh spinach, chopped• 1/4 teaspoon oregano leaves, crushed• 1 clove garlic, minced• 1-1/2 pound sole fillets or other white fish• 2 tablespoons sherry• 4 oz (1-cup ) part-skim mozzarella cheese, grated

Directions:

1. Preheat oven to 400 degrees. Spray a 10 x 6-inch baking dish with nonstick cooking spray. Heat oil in skillet; saute mushrooms about 3 minutes or until tender. Add spinach and continue cooking about 1 minute or until spinach is barely wilted. Remove from heat; drain liquid into prepared baking dish.

2. Add oregano and garlic to drained sauteed vegetables; stir to mix ingredients. Divide vegetable mixture evenly among fillets, placing filling in center of each fillet. Roll fillet around mixture and place seam-side down in prepared baking dish.

3. Sprinkle with sherry, then grated mozzarella cheese. Bake 15-20 minutes or until fish flakes easily. Lift out with a slotted spoon.




Baked Whole Salmon

Main Ingredients:

• 2 tablespoons chopped parsley • 1/2 cup dry white wine or dry vermouth • 1/2 teaspoon freshly ground pepper • 2 - large lemons, thinly sliced • 1 - large onion, thinly sliced • - lemon wedges • 1/2 teaspoon salt • - whole salmon

Directions:

1. Preheat oven to 350 degrees F. Place salmon on heavy-duty foil (large enough to wrap the salmon). Layer salmon with lemon and onion slices; add wine. Sprinkle with parsley, pepper, and salt.

2. Seal foil tightly around salmon. Bake 50 to 60 minutes until fish is flaky and tender. Remove from oven; open foil and arrange salmon on a platter. If you like, remove the skin before serving. Garnish with lemon wedges.

3. For a prettier presentation, we also garnished the platter with lots of parsley and placed very thinly sliced lemon along the length of the fish.




Tuna Bake

Another great dish that both adults and children will like

Main Ingredients:

• 1 can cream of celery soup• 1/2 cup milk• 1 7-oz can tuna• 2 hard cooked eggs, cubed• 1 small can peas, drained• 1 cup cooked egg noodles• 1 cup potato chips, crushed

Directions:

1. In casserole dish, blend soup and milk.

2. Stir in tuna, eggs, peas and noodles. Top with crushed potato chips.

3. Bake at 350° for 30 minutes




Shrimp With Mango

Main Ingredients:

• 1 pound of raw jumbo shrimp• 3 tablespoons Dijon mustard• 2 tablespoons olive oil• 2 tablespoons fresh orange juice• 1 tablespoon hot cayenne pepper sauce• 1 teaspoon grated orange peel• 1 large ripe mango (peeled and cut into 1-inch pieces)• 2 bell peppers (cut into 1-inch pieces)• 4 green onions (cut into 1-1/2-inch pieces)

Directions:

1. Place the shrimp in a large resealable plastic food-storage bag.

2. Combine the mustard, oil, orange juice, hot sauce, and orange peel in a small bowl.

3. Pour the mixture over the shrimp.

4. Seal the bag and marinate in the refrigerator for 20 minutes.

5. Alternately thread the shrimp, mango, bell pepper, and onions onto four 10-inch metal skewers.

6. Place the skewers on an oiled grid.

7. Grill the skewers over high heat for seven minutes or until the shrimp turn opaque. It is suggested to turn and baste once using the mustard mixture. Any leftover marinade is discarded.




Red Snapper Teriyaki

Here is a delightful way to serve red snapper - Asian style!

Main Ingredients:

• 1 Tbs vegetable oil• 1 pound red snapper or other lean fish fillets, cut into 1-inch pieces• 3 cups 1-inch pieces asparagus• 1 medium red bell pepper, cut into strips• 1/2 cup teriyaki baste and glaze• Hot cooked noodles or rice, if desired

Directions:

1. Heat wok or 12-inch skillet over medium-high heat. Add oil; rotate wok to coat side.

2. Add fish; stir-fry 2 minutes. Add asparagus and bell pepper; stir-fry 2 to 3 minutes or until vegetables are crisp-tender. Stir in teriyaki base and glaze; cook 30 seconds or until hot. Serve with noodles.




Pan Seared Tuna With Mandrin Orange Pico De Gallo

Main Ingredients:

• Vegetable oil spray • 1/2 cup chopped onion• 1/2 teaspoon bottled minced garlic• 1 tablespoon balsamic vinegar or red wine vinegar• 1 teaspoon brown sugar, firmly packed• 1 11-ounce can mandarin orange sections, canned in light syrup, drained• 1/3 cup chopped tomato• 1/3 cup chopped avocado• 1 tablespoon lime juice• 1/8 to 1/4 teaspoon crushed red pepper flakes• 2 tuna steaks (about 1 pound total)

Directions:

1. Spray a medium saucepan with vegetable oil. Place over medium-high heat. Add onion and garlic and cook until onion is tender, about 5 minutes.

2. Stir in vinegar, brown sugar and pepper flakes. Cook and stir until sugar dissolves, about 2 to 3 minutes.

3. Remove from heat and stir in remaining ingredients except tuna. Set aside.

4. Rinse fish and pat dry. Set aside.

5. Spray a large skillet with vegetable oil. Place over medium-high heat. Add fish to hot skillet and cook about 5 minutes per side, or until fish flakes easily when tested with a fork. Cut each steak in half to make 4 portions.

6. Serve fish with mandarin orange mixture.




Baked Fish Dijon

Dill weed and Dijon mustard make a delicious accent to fish fillets. Shredded carrot adds color and flavor.

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Main Ingredients:

• 1-1/2 pounds (6 fillets) firm white fish fillets (flounder, sole, cod or pollack)• Juice from one lemon• 1 tablespoon olive oil• 1 tablespoon Dijon mustard• 1 teaspoon dill weed• 1/2 teaspoon ground black pepper• 1/4 teaspoon garlic pepper• 1 carrot, peeled and shredded• 3 tablespoons grated fat free Parmesan cheese

Directions:

1. Rinse fish and pat dry with paper. Set aside.

2. Place lemon juice, oil, mustard, dill, pepper, and garlic powder in a 1-cup glass measure, and mix well.

3. Brush lemon dressing on both sides of fish fillets. Arrange fish, overlapping thinnest portions in a 13 x 9 x 2-inch baking pan. Drizzle remaining dressing over fish. Arrange shredded carrot over fish and sprinkle with cheese.

4. Bake in 350 degree oven about 12 minutes or until fish flakes easily with fork. Recipe makes six servings.




Calamari Provençale

Main Ingredients:

• 2 pounds small calamari• 1 hot red pepper• 2 garlic cloves• 2 onions• 2 pounds fresh tomatoes (may substitute canned)• 1 bell pepper• 1 handful of your favorite fresh mixed herbs (chives, parsley)• Salt and pepper to taste

Preparation:

1. Sauté the diced onions without fat.

2. During this time, blanch and peel the tomatoes.

3. When the onion are golden brown, add the diced tomatoes, the bell pepper, garlic, fresh herbs, the diced hot red pepper, salt and pepper. Cook for 10 minutes.

4. Add the calamari to the sauce and cook slowly for 45 minutes.




Banana Fish and Celery

Main Ingredients:

• 1/4 cup flour• 2 tsp curry powder• 4 bananas, peeled and halved lengthwise• 1 lb fish fillets• 1 tbsp oil• 4 tbsp butter• 2 tbsp lemon juice• 3 stalks celery, sliced• 1/4 tsp soy sauce

Directions:

1. Mix together flour, curry powder, and soy sauce; coat bananas and fish with this; set aside.

2. Heat oil in skillet. Stir-fry celery until crisp; set aside. Add butter to oil; saute bananas until golden, about 1 minute on each side.

3. Sprinkle bananas with half of lemon juice; remove to serving dish. Saute fish in oil/ butter mix until fish comes easily away on a fork, about 3 minutes on each side. Sprinkle with remaining lemon juice.

4. Place on serving dish with bananas. Spoon celery over fish.




Roasted Cod, Tomatoes, Orange & Onions

This recipe is for cod, but you can substitute any other thick-cut, firm fleshed fish.

Main Ingredients:

• 1 pound ripe plum tomatoes, cut into 1/2-inch-thick wedges• 2 medium yellow onions, cut into 1/4-inch-thick wedges• 1 tablespoon finely slivered orange zest (see Tip)• 1 tablespoon extra-virgin olive oil• 1 tablespoon chopped fresh thyme leaves, plus sprigs for garnish• 1/2 teaspoon kosher salt, divided• Freshly ground pepper to taste• 1 pound boneless, skinless cod cut into 4 equal portions

1. Preheat oven to 400ºF.

2. Combine tomatoes, onions, orange zest, oil and chopped thyme in a 3-quart glass or ceramic baking dish. Sprinkle with 1/4 teaspoon salt and pepper; stir to combine.

3. Roast, stirring occasionally, until the onions are golden and brown on the edges, about 45 minutes. Remove from the oven. Increase oven temperature to 450ºF.

4. Push the vegetables aside, add fish and season with the remaining 1/4 teaspoon salt and pepper; spoon the vegetables over the fish.

5. Return the baking dish to the oven and bake until the fish is opaque in the center, about 10 to 12 minutes. To serve, divide the fish and vegetables among 4 plates and garnish with thyme sprigs.




Creole Seafood Gumbo

Main Ingredients:

• 1/4 cup organic butter • 1 small green bell pepper (chopped)• 2 tablespoons all-purpose flour• 1 teaspoon of Tabasco sauce• 2 cups liquid (like water or seafood juice)• 1/8 teaspoon thyme• 2 cups cut okra• 1 bay leaf• 2 cups peeled and cubed tomatoes• 2 cups shrimp or crabmeat (or an oyster combo)• 1 large onion (chopped)• 3 cups hot cooked brown rice

Directions:

1. Melt the butter in a large saucepan.

2. Blend in the flour and cook over low heat, making sure to constantly stir until the mixture turns dark brown.

3. Add the liquid, okra, tomatoes, onion, pepper, Tabasco, thyme and bay leaf to the mixture.

4. Bring to a boil, then cover and simmer for 30 minutes. Make sure to frequently stir.

5. Add the seafood and cook the ingredients covered for 10 to 15 minutes longer.

6. Remove the bay leaf and serve in soup bowls.




Spinach-Stuffed Sole

Main Ingredients:

• 1 tsp olive oil • 1/2 lb fresh mushrooms, sliced • 1/2 lb fresh spinach, rinsed and chopped • 1/4 tsp oregano leaves, crushed • 1 clove garlic, minced • 1 1/2 lb sole fillets, or other white fish • 2 Tbsp sherry • 4 oz (1 cup)part-skim mozzarella cheese, grated • Nonstick cooking spray

Directions:

1. Preheat oven to 400º F.

2. Spray a 10x6-inch baking dish with nonstick cooking spray.

3. Heat oil in skillet; sauté mushrooms about 3 minutes or until tender.

4. Add spinach and continue cooking about 1 minute or until spinach is barely wilted. Remove from heat; drain liquid into prepared baking dish.

5. Add oregano and garlic to drained sautéed vegetables; stir to mix ingredients.

6. Divide vegetable mixture evenly among fillets, placing filling in center of each fillet.

7. Roll fillet around mixture and place seam-side down in prepared baking dish.

8. Sprinkle with sherry, then grated mozzarella cheese. Bake 15-20 minutes or until fish flakes easily. Lift out with a slotted spoon.




Herbed Halibut

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Main Ingredients:

• 4 (4 ounce) halibut steaks• 3 tablespoons reduced-sodium chicken broth• 4 cloves garlic, finely chopped• 1 teaspoon dried rosemary• 1/2 teaspoon ground mustard• 2 teaspoons soy sauce• 3 tablespoons red or white wine vinegar

Directions:

1. Combine all ingredients except halibut in a shallow dish or re-sealable plastic bag. Add halibut and marinade in the refrigerator for at least 1 hour and no longer than 24 hours.

2. Generously spray grill rack with nonstick cooking spray. Remove fish from marinade and grill about 4 inches from medium heat grill. Cook for 4-6 minutes per side, or until fish flakes easily with fork. Discard remaining marinade.




Spanish Style Fish

Main Ingredients:

• 1 1/2 pound cod or devilfish• 1 cup tomatoes• 1 onion• 1 garlic clove• 2 shallots• A handful of fresh tarragon• Dash of cayenne pepper and saffron• Salt and pepper to taste

Directions:

1. Cut the fish into small pieces.

2. Sautee the fish quickly until it is golden brown; add the shallots, diced onions, the clove of garlic, the tomatoes (peeled and with the seeds removed). Add the salt, pepper, and spices. Simmer without the lid for about 40 minutes.

3. Add the tarragon just before serving.




Meat Recipes

Glazed Meatloaf

Main Ingredients:

• Ground Beef: 1 pound or 0.5 Kg• Onion: 1 medium, chopped• Garlic: 1 clove, small chopped• Egg: 1, beaten• Salt: 1 tsp• Pepper: 1/4 tsp• Olive Oil: 2 tbsp• Bread Crumb: 1/2 cup• Worcestershire Sauce: 2-4 tbsp (or replace it with your favourite steak sauce)• Fresh Parsley: 2 tbsp, chopped

Glaze Ingredients:• Ketchup: 1/3 cup• Brown Sugar: 1 tbsp• Balsamic Vinegar: 2 tbsp

Directions:

1. Preheat oven to 350 degrees F (175 degrees C).

2. Heat 2 tbsp olive oil in a frying pan and saute onion and garlic until just soft. Remove from the heat and cool.

3. Mix them with all other main ingredients. Shape into a loaf and transfer into a baking dish.

4. Mix all glaze ingredients and keep aside.

5. Bake meatloaf for 50 min.

6. Pour the glaze mix over it and bake for 10 more min.

7. Let it cool for 5-10 min. Cut and serve.




Baked Taco Sandwich

This recipe can be made ahead of time and finished at the end of a busy day.

Main Ingredients:

• 1 pound ground beef• 1 envelope (1-1/4 ounces) taco seasoning mix• 1 cup Bisquick Original baking mix• 1/3 cup cold water• TO COMPLETE RECIPE• 3/4 cup shredded Cheddar cheese (3 ounces)• sour cream• Shredded lettuce• Chopped tomatoes#

Directions:

1. Grease square pan, 8 x 8 x 2 inches

2. Cook beef as directed on envelope of taco seasoning mix.

3. Mix baking mix and cold water until smooth; spread in pan. Spread beef mixture over dough. STOP HERE if you plan on storing and cooking later

4. To complete recipe and serve now, heat oven to 450°. Bake uncovered 25 to 30 minutes or until edges are golden brown and toothpick inserted in center comes out clean. Immediately sprinkle with cheese. Let stand 1 to 2 minutes or until cheese is melted. Serve with sour cream, lettuce and tomatoes.

TO STORE:

Refrigerator: Cover unbaked sandwich tightly with aluminum foil and refrigerate no longer than 24 hours.

TO COOK FROM REFRIGERATOR:

Oven: About 45 minutes before serving, heat oven to 450°. Bake in covered pan about 25 minutes or until golden brown. Immediately sprinkle with cheese. Let stand 1 to 2 minutes or until cheese is melted. Serve with sour cream, lettuce and tomatoes.




Peppered Roast Beef

Main Ingredients:

• 5 pounds beef round roast, all visible fat removed• 2 tablespoons acceptable vegetable oil• 1 teaspoon fresh, coarsely ground black pepper• 1 medium onion, sliced• 1 medium carrot, sliced• 1 large stalk celery, sliced• 1/2 cup dry red table wine

Directions:

1. Preheat oven to 350º F. Rub meat with oil and pepper, and place in an open roasting pan. Insert meat thermometer so tip reaches center of thickest part. Arrange onion, carrot and celery slices around meat. Pour wine over meat and vegetables. Place in oven and cook uncovered 11/2 hours, or until meat thermometer registers desired degree of doneness.

2. If more liquid is needed, baste with additional wine during the roasting period. Do not use drippings from the roast for basting.

3. Skim fat from pan juices or remove juices with bulb baster and discard fat. Remove meat from pan and slice thin. Spoon pan juices over meat and serve immediately.




Broiled Steaks with Herb-Cheese Potatoes

When unexpected guests show up, broil frozen steaks with potato wedges for a delicious dinner in no time! Steamed peas accented with diced red onion completes the picture.

Main Ingredients:

• 4 (4-oz.) frozen beef tenderloin or top loin petite steaks, cut 1-inch thick

• 2 baking potatoes, cut lengthwise into 6 wedges each

• 1 Tbs olive oil

• 1 tsp crushed dried basil

• 1/4 tsp ground black pepper

• 1 Tbs grated Parmesan cheese

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Directions:

1. Place frozen steaks on one side of rack in broiler pan; arrange potato wedges on the other side.

2. Combine oil, basil and pepper. Brush on potatoes. Broil meat and potatoes 5 to 6 inches from heat until steaks are cooked to your likeness and potatoes are tender, 17 to 22 minutes, turning steaks once.

3. Sprinkle cheese over potatoes. Season with salt, if desired.




Barbecue Boneless Ribs

Main Ingredients:

• 2 1/2 pounds boneless, very lean beef short ribs, trimmed of visible fat

• Black pepper

• Garlic powder

• Canola no-stick cooking spray

• 1 onion, sliced

• 16 ounces of the best barbecue sauce you can get your hands on

DIrections:

1. Sprinkle ribs lightly with pepper and garlic powder.

2. Start heating large nonstick frying pan or skillet over medium-high heat. Spray pan generously with canola no-stick cooking spray.

3. Place ribs in pan and brown ribs on all sides if possible (about 6-8 minutes altogether).

4. Put sliced onion in Crock-Pot. Cut ribs into serving size pieces and put in Crock-Pot. Pour in barbecue sauce.

5. Cover and cook on LOW about 8-9 hours (HIGH about 5 hours).




Apricot-Glazed Pork

Very tasty and quick!

Main Ingredients:

• 1 tablespoon chili oil or vegetable oil• 1 pound pork tenderloin, cut into 1/2-inch slices• 1 package (16 ounces) frozen broccoli, cauliflower and carrots• 3 tablespoons apricot preserves• 1 tablespoon oyster sauce or hoisin sauce• Hot cooked rice or noodles, if desired

Directions:#

1. Heat wok or 12-inch skillet over high heat.

2. Add oil; rotate wok to coat side.

3. Add pork; stir-fry 4 - 5 minutes or until no longer pink.

4. Add broccoli mixture; stir-fry 2 minutes.

5. Stir in preserves and oyster sauce; cook and stir about 30 seconds or until hot.

6. Serve with rice.




Fruit-Stuffed Pork Tenderloin

Main Ingredients:

• 1/3 cup chopped onion• 1 clove garlic, minced• 1 tablespoon margarine• 1 small tart apple, peeled, cored, finely chopped• 1/4 cup chopped pitted prunes• 1/4 cup dry white wine or unsweetened apple juice• 1 teaspoon Equal® for Recipes or 3 packets Equal® sweetener• 3/4 teaspoon dried rosemary leaves• 3/4 teaspoon dried thyme leaves• 1/4 cup cornbread stuffing crumbs• Salt and pepper, to taste• 1 whole pork tenderloin (about 16 ounces)• 1 clove garlic, minced

Directions:

1. Saute onion and 1 clove garlic in margarine in medium skillet until tender, about 5 minutes. Add apple and prunes and cook 2 to 3 minutes. Add wine, Equal®, and 1/2 teaspoon each rosemary and thyme; cook, covered, over medium heat until wine is evaporated, about 5 minutes. Stir in stuffing crumbs; season to taste with salt and pepper.

2. Cut a lengthwise slit, about 2 inches deep, in the pork tenderloin. Mix remaining herbs and 1 clove garlic; rub over outside surfaces of pork. Spoon fruit stuffing into pork and place in baking pan.

3. Roast meat, uncovered, in preheated 350oF oven until no longer pink in the center (meat thermometer will register 160oF), about 45 minutes. Let stand 5 to 10 minutes before slicing.




Leg of Veal with Onions

Main Ingredients:

• 1 lb lean leg of veal• 1 lb onions• 1/2 cup dry white wine• 1/2 cup water• Salt and pepper to taste• 4 fresh basil leaves

Directions:

1. Peel onions and place in a pressure-cooker or crock-pot with basil leaves.

2. Add wine and water. Add veal, salt and pepper.

3. Close the pressure-cooker or crock-pot tightly. Simmer for 1 hour.




Ham with Coconut and Kiwi

Main Ingredients:

• 1 pound boneless fresh ham sliced for stir-fry• 1/4 cup soy sauce• 1/4 cup dry white wine OR chicken broth• 2 tbsp honey• 1 tbsp lime juice• 1 tbsp cornstarch• 1 tsp ground ginger• 1 tsp vegetable oil• 1/2 onion, thinly sliced• 1/2 cup cashews• 1/2 cup shredded coconut• 1 kiwifruit, peeled and sliced

Directions:

1. In medium bowl combine soy sauce, wine, honey, lime juice, cornstarch and ginger.

2. Add pork strips, marinate for 20-30 minutes. Drain pork, reserving marinade.

3. Heat oil in nonstick skillet over medium-high heat, add pork and stir-fry 3-4 minutes.

4. Add onion and stir-fry one minute longer.

5. Add marinade to skillet, cook and stir until sauce thickens.

6. Stir in cashews and coconut, heat through.

7. Serve garnished with kiwifruit slices.




Plan Ahead Ham and Potato Bake

If you like a spicier dish, increase red pepper sauce to 1/2 teaspoon.

Main Ingredients:

• 1 package (1 pound 4 ounces) refrigerated shredded hash brown potatoes• 1 cup chopped fully cooked ham• 1 cup seasoned croutons• 1 can (11 ounces) condensed Cheddar cheese soup• 1 package (16 ounces) frozen peas• 4 eggs• 1/2 cup milk• 1/4 teaspoon red pepper sauce

Directions:

1. Grease rectangular baking dish, 11 x 7 x 1-1/2 inches. Spread potatoes in baking dish. Sprinkle with ham and croutons.

2. Beat soup, eggs, milk and pepper sauce until blended. Pour over ingredients in baking dish.

To Store

Refrigerator: Cover unbaked mixture tightly and refrigerate at least 4 hours but no longer than 24 hours.

To Cook From Refrigerator

Oven: About 1-1/4 hours before serving, heat oven to 350°. Bake uncovered 50-60 minutes or until top is light brown and center is set.




Veal Cutlets Au Gratin

Main Ingredients:

• 4 small but thick veal cutlets (about 3.5 oz each)• 1/4 cup diced mushrooms• 1 slice lean, cooked ham• 4 tablespoons grated Swiss cheese• 3 ounces package fat-free cream cheese• 1 tablespoon corn starch• 1/2 cup water• Salt and pepper to taste• A handful fresh parsley

Directions:

1. Chop ham.

2. In a non-stick pan, lightly brown the cutlets without fat and then place them in a dish in the oven at 400°F.

3. In a non-stick pan, sauté the mushrooms without fat. Add the corn starch to the water.

4. Combine the mushrooms with ham, parsley, cream cheese, corn starch/water mixture, salt and pepper.

5. Top each cutlet with 1 tbsp. of grated Swiss cheese and then add the liquid mixture. Grill for 12 minutes.




Japanese Pork Loaf

Main Ingredients:

• 1 cup chopped fresh mushrooms• 1 lb. ground pork• 1/3 cup tart apples, diced• 1 beaten egg• 3/4 - 1 tsp salt• 2 tbsp wine

Vinegar Sauce:

• 2 tsp dry mustard• 3 tbsp vinegar• 3 tbsp soy sauce• Mix ingredients.

Directions:

1. Mix ingredients and put into greased 8'x4" loaf pan.

2. Bake at 350 degrees for 40 to 50 minutes.

3. Serve with spinach, fluffy rice and vinegar sauce.




Herb Turkey Scaloppine

Main Ingredients:

• 4 turkey cutlets, about 4 to 6 ounces each• 1 1/2 tablespoons olive oil• 2 tablespoons herbes de Provence

Directions:

1. Use a meat pounder to flatten the turkey cutlets between waxed paper sheets.

2. Insert the herbes de Provence into turkey cutlets.

3. Heat the oil in an skillet until it begins to smoke.

4. Cook each side until golden brown. (approximately 8 minutes)




Sausage Skillet Supper

Here is a great easy skillet dinner the men in your family will love.

Main Ingredients:

• 3 tablespoons vegetable oil• 1 package (24 ounces) frozen diced potatoes with onions and peppers• 1/2 teaspoon dried oregano or basil leaves• 1/2 teaspoon pepper• 2 cups broccoli florets• 1 ring (about 3/4 pound) bologna or smoked sausage• 3 slices processed American cheese, cut diagonally in half

Directions:#

1. Heat oil in 10-inch skillet over medium-high heat.

2. Add potatoes, oregano and pepper. Cover and cook 8 to 10 minutes, stirring occasionally, until potatoes are light brown.

3. Stir in broccoli; add bologna. Cover and cook about 15 minutes or until bologna is hot. Top with cheese. Cover and heat until cheese is melted.




Flank Steak (Dad's Favorite)

Main Ingredients:

• 2 tablespoons canola oil• 6 tablespoons concentrated chicken broth (lower sodium if available)• 1/2 cup honey• 1/2 cup lower-sodium soy sauce• 4 green onions (the white and part of the green) cut into thin, diagonal slices• 1 teaspoon ground ginger (or 2 teaspoons fresh minced ginger)• 1 teaspoon garlic powder (or 2 teaspoons fresh minced garlic)• 2 teaspoons Worcestershire sauce• 1 medium-large flank steak (about 1 1/2 pounds)

Directions:

1. Combine canola oil, chicken broth, honey, soy sauce, green onions, ginger, garlic powder, and Worcestershire sauce in a medium bowl with a whisk; set aside.

2. Remove any visible fat from the flank. Lightly score the meat with a serrated knife, cutting about 1/4-inch into the meat in a crisscross pattern (leave about an inch between cuts) on the top and bottom of the flank.

3. Put the flank in a rectangular plastic container, add the marinade, and coat the steak well all over. Cover and marinate the flank steak all day or overnight, turning occasionally.

4. Grill 10-15 minutes on each side or until cooked to desired doneness. Use a carving knife to cut diagonally across the grain of the meat into slices of your desired thickness.




Poultry Recipes

Chicken and Coconut Flakes Stew

Main Ingredients:

• Chicken: 2 lb (breasts and/or tights cut into pieces)• Onion: 2, chopped• Shredded Coconut: 1 cup (preferably fresh)*• Cinnamon: 1 small stick• Black pepper: 2 tsp (use 1 tsp if you prefer a mild taste)• Cayenne pepper: 2 tsp (use 1 tsp if you prefer a mild taste)• Turmeric: 2 tsp• Coriander powder: 1.5 tsp• Mustard: 1 tsp• Clove: 1/8 tsp, ground• Cardamom powder: 1/8 tsp• Vinegar: 1 tsp• Frying Oil: 3 tbsp• Salt: 3/4 tsp (or to taste)

Directions:

1. Heat 3 tbsp of oil in a large cooking pan over low-medium heat. Add the chopped onion and saute until golden.

2. Add all the spices (cinnamon stick, black pepper, cayenne pepper, turmeric, coriander powder, mustard, ground cloves and cardamom powder), mix and saute for few seconds (10-15 seconds).

3. Increase the heat to medium. Add the chicken and saute for 5-6 more minutes, until lightly browned.

4. Add shredded coconuts, 1 cup of water, vinegar and salt. Lower the heat. Put the lid on the pan and let the chicken cook for 30-35 minutes. At the end the stew should have very little water. Serve with rice (You can decorate the dish with fresh herbs such as mints, and use cinnamon powder to garnish the rice).




***If you are using dried coconut flakes, go with the unsweetened one for the original taste. However, if you like sweet dishes, the sweetened coconut flakes would also make an excellent interesting taste. ***




Black Bean, Chicken and Cheese Bake

This quick casserole is a snap to prepare and sure to satisfy all those hungry appetites in your family. For a complete meal, serve with your favorite deli salad and icy glasses of Nestea with a twist of lime.

Main Ingredients:

• 1 (11-oz.) package Stouffer's frozen Welsh Rarebit - defrosted• 1 (4-oz.) can Ortega® Diced Green Chiles, drained• 1/4 cup milk• 1 tsp chili powder• 8 oz macaroni, prepared according to pkg. directions• 1 cup shredded cooked chicken• 1(15-oz.) can black beans, rinsed and drained• 1/4 cup milk• 1/2 cup crushed corn chips• 1/2 cups shredded cheddar cheese•Directions:#

1. Preheat oven to 350° F. Lightly grease 2-quart baking dish.

2. Combine Welsh rarebit, chiles, milk and chili powder in medium bowl. Add pasta, chicken and black beans. Transfer to prepared baking dish; cover.

3. Bake for 25 minutes. Uncover; sprinkle with chips and cheese. Bake for an additional 5 to 10 minutes or until cheese is melted.




Caribbean Chicken

Main Ingredients:

• 2 teaspoons oil • 6 single chicken breasts (24 oz. raw weight) skinned, boned, washed, sliced in

1/2" strips

• 2-3 cloves garlic, minced • 1/2 cup onion, chopped • 1/4 cup peach or apricot chutney (fruit sweetened) • 1/2 teaspoon thyme • 1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves • 1/4 teaspoon dry mustard • 1-1/2 cup low sodium chicken broth • 3 tablespoons dry white wine • 2 teaspoons coconut flavoring

Directions:

1. In a large skillet, heat oil to medium high, and saute chicken pieces until brown.

2. Remove chicken, set aside.

3. Saute garlic and onion in skillet until soft, and golden.

4. Stir in chutney and spices and cook one minute.

5. Add broth and wine, and heat through, stirring constantly.

6. Return chicken to sauce, reduce heat, and simmer 15 minutes.

7. Stir in coconut flavoring.

8. Serve over hot rice.




Chicken and Broccoli Stuffing Skillet

Super quick, super good!

Main Ingredients:

• 6 small boneless skinless chicken breasts halves (1-1/2 lb.)• 1 tablespoon oil• 2-1/2 cups water• 1 lb fresh broccoli florets• 1 6 oz. package Stove Top Stuffing Mix for Chicken• 1-1/4 cups shredded cheddar cheese

Directions:

1. Cook chicken in hot oil in large skillet on medium-high heat 6 min. on each side or until chicken is cooked through (170°). Remove chicken from skillet; cover to keep warm.

2. Add water and broccoli to skillet; bring to boil. Add stuffing mix; stir just until moistened.

3. Return chicken to skillet; sprinkle with cheese. Reduce heat to low; cover. Cook 5 min. or until cheese is melted.




Mexican Chicken Wraps

Main Ingredients:

• 2 cups organic skinless boneless chicken breast, cooked and cubed• 1/2 cup organic sour cream• 1/2 cup chunky salsa• 2 tablespoons all natural mayonnaise• 1 cup shredded organic cheddar cheese• 1 cup shredded lettuce• 4 trans fat free flour tortillas about 10 inches in diameter

Directions:

1. Combine salsa, mayonnaise, and the sour cream.

2. Mix in the cheddar cheese and chicken.

3. Evenly scoop onto the tortillas and sprinkle with lettuce.

4. Fold over the sides and serve.




Easy Chicken Bake

This recipe calls for Stove Top Stuffing Mix. It is a easy and very tasty one-dish meal.

Main Ingredients:

• 1 6 oz. package Stove Top Mix for Chicken• 1 cup hot water• 1-1/2 lbs boneless skinless chicken breasts, cut into 1-inch pieces• 1 10 oz. can condensed cream of chicken soup• 1/3 cup sour cream• 1 16 oz. bag frozen mixed vegetables, thawed, drained

Directions:

1. Preheat oven to 400°. Sprinkle 1/2 cup of the dry stuffing mix evenly on bottom of 13x9-inch baking dish; set aside. Add hot water to remaining stuffing mix; stir just until moistened. Set aside.

2. Place chicken over dry stuffing mix in baking dish. Mix soup, sour cream and vegetables; spoon over chicken. Top with prepared stuffing.

3. Bake 30 minutes or until chicken is cooked through (170°)




Finger-Lickin' Oven-Fried Chicken

Main Ingredients:

• 1 whole chicken, cut into pieces• 1 cup low-fat buttermilk• 1 cup unbleached white flour• 1/2 teaspoon ground chipotle pepper (cayenne red pepper can be substituted)• 1/4 teaspoon ground cumin• 1 teaspoon salt• 1/2 teaspoon white pepper• Canola cooking spray

Directions:

1. Remove skin from chicken pieces and discard. Combine chicken pieces and buttermilk in a gallon-sized zip-top bag. Refrigerate sealed bag in a medium-size bowl for several hours or overnight.

2. Preheat oven to 450°F. Add flour, chipotle pepper, cumin, salt, and white pepper to a new gallon-sized, zip-top bag or medium-size shallow bowl. Stir with fork to blend ingredients well.

3. Remove a piece of chicken from buttermilk and gently shake off excess buttermilk. Immediately dip chicken into flour mixture; coat well. Holding chicken piece over a plate, spray top and bottom well with canola cooking spray. Dip chicken piece into flour mixture a second time and spray again with canola cooking spray. Place chicken bone-side down onto a cookie sheet.

4. Repeat with remaining pieces of chicken.

5. Bake until chicken is cooked throughout and coating is golden brown (about 25-30 minutes). Switch the oven to broil, and broil the chicken 6 inches from the heat for a minute or two (until outside of chicken is nicely browned), watching very carefully so as not to burn.




Ranch Chicken

This easily assembled casserole can be prepared earlier in the day. Keep refrigerated until you are ready to bake and serve. Serve with a ready made salad for a superb dinner.

Main Ingredients:

• 3 (4-6-oz.ea) fresh boneless, skinless chicken breasts, cut-up bite size• 1 onion, peeled and chopped• 1 green bell pepper, seeded and chopped• 1 cup chicken broth• 10 corn tortillas• 1/2 lb cheddar cheese, grated• 1 1/2 tsp chili powder• 1 can cream of chicken soup• 1 can cream of mushroom soup• 1 (10-oz.) can diced tomatoes and green chiles

Directions:

1. Preheat oven to 350°F.

2. In a large bowl, combine chicken, onion and green bell pepper.

3. In a saucepan over medium heat, heat broth until steaming hot, about 5 minutes.

4. Dip corn tortillas in hot chicken broth to soften; alternately layer chicken mixture and the tortillas in a greased 13x9x2-inch baking dish, beginning with chicken and ending with the tortillas. Top in order with cheddar cheese, chili powder, cream of chicken soup (mixed with any remaining chicken broth), cream of mushroom soup and diced tomatoes and green chilies.

5. Bake in oven for 30 to 45 minutes or until creamy cheese mixture is bubbly.

6. Serve hot.




Acapulco Chicken

Main Ingredients:

• 2 cup unsalted chicken broth• 1 tbsp olive oil• 2 tsp ground cumin• 2 tbsp pickling spice• 1/2 red bell pepper, sliced• 1 lbs boneless chicken breast halves• 1/2 yellow bell pepper, sliced• 2 tbsp minced jalapeno chili with seeds• 1 onion, halved, thinly sliced• 1/3 cup rice wine vinegar• 1/4 cup fresh cilantro leaves• 3 large garlic cloves, minced

Directions:

1. Baked (no oil) tortilla chips boil broth and pickling spice in heavy large saucepan ten minutes. Strain and return liquid to saucepan.

2. Add chicken, onion, vinegar, garlic, oil and cumin to pan. Simmer over very low heat until chicken is just cooked through, about ten minutes. Transfer chicken and onions to shallow dish.

3. Top with bell peppers and minced chilli. Boil cooking liquid until reduced to 2/3 c, about ten minutes. Pour liquid over chicken and let cool 30 minutes.

4. Add cilantro to chicken mixture. Cover and refrigerate until well chilled, turning chicken occasionally, about 4 hours (can be prepared one day ahead). Slice chicken and transfer to plates.

5. Top with marinated vegetables and some of the juices.




Quick Chicken and Dumplings

One of the original "comfort foods" that reminds us of home cooking; this is a recipe to please the whole family.

Main Ingredients:

• 2/3 cup milk• 2 cups buttermilk baking mix• 2 Tbs chopped fresh parsley• 3 (1-oz.) packages chicken gravy mix• 3 cups cubed, cooked chicken breast• 3 cups frozen mixed vegetables

Directions:

1. Add milk to baking mix and parsley. Mix only until baking mix is moistened. Set aside.

2. Prepare gravy mix according to package directions in skillet with cover. Add chicken and frozen vegetables and return to boil.

3. Portion 6 large spoonfuls of dumpling dough onto hot mixture. Reduce heat, cover and simmer 10 to 12 minutes or until dumplings are cooked. Serve in shallow soup bowls.




Orange Cranberry Chicken

This dish goes great with steamed brown rice.

Main Ingredients:

• 1 tablespoon less-fat margarine• 1/3 cup reduced-sugar orange marmalade• 1/2 cup dried cranberries• 1/4 cup brown sugar, packed• 1 tablespoon rice vinegar• 1 teaspoon chopped ginger• 1/2 teaspoon ground cinnamon• 1 cup low-sodium chicken broth • 6 skinless, boneless half breasts of chicken cut into about 3 pieces each• 1/2 cup chopped red bell pepper

Directions:

1. Add all ingredients except chicken to the slow cooker; stir well with spoon.

2. Add the chicken breast pieces to the slow cooker, cover, and cook on HIGH for 3 hours or on LOW about 6 hours, or until chicken is cooked throughout.

3. Serve chicken with orange cranberry sauce.




Avocado-Glazed Chicken Breasts

Main Ingredients:

• 1/4 cup flour• Vegetable oil• 1/4 tsp salt• 1 tsp tarragon• 1 tsp pepper• 1 tsp basil• 1 large whole chicken breast, boned, halved (skin on)• 2/3 cup white wine• 1 tbsp sweet butter• 1 egg beaten• 1 small ripe California avocado

Directions:

1. Mix flour, salt and pepper. Dip chicken in egg then flour mixture to coat,

2. Heat thin layer of oil in skillet. Saute chicken skin side down until golden. Turn and saute other side until chicken is tender.

3. Total cooking time will be about 7 to 10 minutes. Sprinkle herbs over chicken.

4. Add wine and butter to pan. Bring to boil and simmer uncovered for 3 to 5 minutes until sauce thickens and becomes glossy.

5. Place halved avocado cut side down and slice. Press down on avocado with palm of hand to fan slices slightly.

6. Lift with knife or spatula to top of chicken. Spoon some pan juices over top.

7. Cover skillet and heat briefly just to warm through.




Grilled Japanese Chicken

Main Ingredients:

• 4 large chicken breasts• ½ cup Sucanat or Rapadura• ½ cup water• ½ cup soy sauce• ½ cup cooking sherry• 2 tablespoons oil• 2 teaspoons vinegar• 1 teaspoon ground ginger• 1 garlic clove (minced)• 1 can pineapple chunks in its own juice

Directions:

1. Bone the chicken breasts, cutting into 12 pieces.

2. Place the chicken on the bottom of a flat dish.

3. Mix the sweetener, water, soy sauce, cooking sherry, oil, vinegar, garlic and ginger in a bowl, which is used to prepare the marinade.

4. Pour the marinade over the chicken. Let the chicken sit for at least one hour.

5. Drain and reserve the marinade.

6. Prepare the pineapple by draining canned chunks, which are then placed on sticks.

7. Grill the chicken on medium coals for 25 to 30 minutes, turning and basting often while using the reserved marinade. You may also bake the chicken in oven at 400 degrees.

8. Donʼt forget to baste the chicken often until it becomes lightly browned, which may take about 30 minutes.

9. Next, you will grill the pineapple, which lasts for about 10 minutes, making sure to baste using the marinade.

10.The pineapple is then served with the chicken, which is placed over rice or potatoes.




Garlic Chicken

Main Ingredients:

• 1 cup plain low-fat yogurt• 1/4 cup fresh lemon juice• 2 tablespoons minced garlic (about 6 cloves)• 1/2 teaspoon salt, divided• 1/2 teaspoon freshly ground black pepper, divided• 1/4 teaspoon ground cardamom• 1/4 teaspoon ground cumin• 1/4 teaspoon ground cinnamon• 1/4 teaspoon ground nutmeg• 6 (6-ounce) skinless, boneless chicken breast halves• 1 cup fat-free, less-sodium chicken broth• 1 1/2 tablespoons olive oil• 1 tablespoon chopped fresh parsley

Directions:

1. Combine yogurt, juice, garlic, 1/4 teaspoon salt, 1/4 teaspoon pepper, cardamom, cumin, cinnamon, and nutmeg in a large zip-top plastic bag. Add chicken; seal and marinate in refrigerator overnight, turning bag occasionally.

2. Remove chicken from bag, reserving marinade; pat chicken dry with paper towels. Combine reserved marinade and chicken broth.

3. Heat olive oil in a large nonstick skillet over medium-high heat. Sprinkle chicken with remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper. Add half of chicken to pan; cook 1 1/2 minutes on each side or until browned. Repeat procedure with remaining chicken. Return chicken to pan; pour broth mixture over chicken. Bring to a boil. Cover, reduce heat, and simmer 12 minutes or until chicken is done. Place chicken on a serving platter; discard liquid in pan. Sprinkle chicken evenly with parsley.




Chicken with Balsamic Vinegar

Main Ingredients:

• 4 boneless chicken thighs• 2 garlic cloves, crushed• 3/4 red wine• 3 tbsp white wine vinegar• 1 tbsp oil• 1 tbsp butter• 4 shallots• 3 tbsp balsamic vinegar• 2 tbsp fresh thyme• salt and pepper• cooked polenta or rice, to serve

Directions:

1. Make a few slashes in the skin of the chicken. Brush the chicken with the crushed garlic and place in a non-metallic dish.

2. Pour the wine and white wine vinegar over the chicken and season to taste with a little salt and pepper. Cover and marinate in the refrigerator for as long as possible, preferably overnight.

3. Carefully remove the chicken pieces with a slotted spoon, draining well, and reserve the marinade.

4. Heat the oil and butter in a skillet, add the shallots and saute for 2-3 minutes, or until they begin to soften.

5. Add the chicken pieces to the skillet and cook for about 3-4 minutes, turning, until browned all over. Reduce the heat and add half the reserved marinade. Cover and cook for 15-20 minutes, adding more marinade when necessary.

6. Add the balsamic vinegar and thyme and cook for a further 4 minutes.

7. Transfer to serving plates and serve with polenta or rice.




Stuffed Chicken Breasts

Main Ingredients:

• 4 boneless, skinless all natural chicken breast halves• 1 large Macintosh apple finely chopped• 2 tablespoons shredded organic cheddar or Swiss• 1 1/2 tablespoon dried bread crumbs, seasoned if desired• 1 tablespoon organic butter• 1/4 white cooking wine• 1/4 cup water• Sea salt and pepper to taste• 1 tablespoon water• 1 1/2 teaspoons cornstarch

Directions:

1. Blend chopped apples, cheese and bread crumbs in a small bowl.

2. Pound chicken to flatten. Place a dollop of apple blend into the center of each breast.

3. Roll up tightly and pin closed with toothpicks or skewers.

4. Heat a large skillet on medium and add butter.

5. Sauté each breast to a golden brown.

6. Add liquids to chicken and cover. Simmer over medium heat for 20 minutes, or until chicken is thoroughly cooked.

7. Remove chicken and create a gravy with the drippings, water and cornstarch.

8. Serve with gravy and vegetables.




Vegetarian Recipes

Fresh Herb Frittata

Main Ingredients:

Fresh herb leaves: 1 lb, chopped (parsley, dill, coriander, spinach, ...)Eggs: 4, beatenWalnuts: 3-4 tbsp, crushedBarberry: 1 tbsp (optional)Turmeric: 1 tsp (optional)Vegetable Oil: 2 tbspSaltPepper

Directions:

1. Heat anon-stick pan with 2 tbsp oil.

2. Mix all ingredients together well and pour into the pan.

3. Place the lid and cook on medium-low heat for 20 min or till the bottom surface turns golden brown.

4. Cut it into 4 pieces radially and turn over them.

5. Cook for another 20 min or till the other surface turns golden-brown as well.

6. Serve it cold or hot with some walnuts on top.




Cashews and Vegetables

This is a good recipe for those nights when you want to eat a light and balanced meal.

Main Ingredients:

• 1 16-ounce package frozen broccoli stir-fry vegetables (broccoli, carrots, onions, red peppers, celery, water chestnuts, mushrooms)

• 2 tablespoons cooking oil

• 3/4 cup whole raw cashews

• 3/4 cup bottled stir-fry sauce with garlic

• 3 cups hot cooked linguine or Chinese noodles

Directions:#

1. In a large skillet cook and stir vegetables in hot oil over medium-high heat for 5 to 7 minutes or until crisp-tender.

2. Remove vegetables. Add cashews and, if necessary, more oil.

3. Cook and stir for 2 to 5 minutes or until nuts are browned.

4. Add sauce. Return vegetables to skillet; toss ingredients to coat. Heat through.

5. Serve over pasta. If desired, sprinkle with sliced green onion.




Yams with Ginger and Dried Apricots

Main Ingredients:

• 1 large yam (12 to 16 ounces)• 6 dried apricots, cut in quarters• 1/2-inch piece fresh ginger, left in large pieces or finely diced• 1-1/2 cups water

Directions:

1. If the skin on the yam looks firm and smooth, scrub the yam. Otherwise, peel it.

2. Cut the yam into rounds slightly less than 1/2-inch thick, and cut each round into quarters, or sixths if it is very large.

3. Combine all the ingredients in a small saucepan, cover with 1-1/2 cups water, bring to a boil, then simmer, covered, for 1/2 hour. Check the pan and add more water, in small increments if necessary, until the yams are completely cooked, another 20 minutes or so. Allow whatever liquid is left to boil down until a small amount of sauce is left. Pile into a bowl and serve.

Variation: Whip the yam-apricot mixture briefly in a food processor to make a puree.




Spinach Quiche

Main Ingredients:

• 1/2 package (9-10 ounces) frozen, chopped spinach, thawed and drained• 2 scallions or green onions (white and part of the green), chopped• 3 ounces flavored feta cheese (such as roasted bell pepper & garlic), crumbled• 1 cup shredded, reduced-fat sharp cheddar cheese• Pepper to taste• 1/2 teaspoon garlic powder (add more if desired)• 9-inch unbaked deep-dish pie crust, partially thawed• 2 large eggs (use higher omega-3 type, if available)• 1/2 cup egg substitute• 1 cup fat-free half-and-half (or substitute low-fat milk)

Directions:

1. Preheat oven to 375 degrees. In a medium bowl, toss together spinach, green onions, feta, cheddar, pepper to taste, and garlic powder.

2. Spoon mixture evenly into the pie crust.

3. Add eggs, egg substitute, and fat-free half-and-half to large mixing bowl, and beat on medium speed until combined. Pour into the pie crust, letting the spinach mixture combine nicely with the egg mixture.

4. Bake until center of quiche is cooked throughout (about 50-55 minutes). Let stand 5 minutes before serving.




Broccoli And Artichoke Casserole

Main Ingredients:

• 14 oz can artichoke hearts• 1/2 cup butter• 8 oz cream cheese (soft)• 1 1/2 tsp lemon juice• 2 ea 10 oz. broccoli chopped• 1 x Saltine cracker crumbs

Directions:

1. Grease 1 1/2 casserole dish. Place artichoke hearts in bottom, quartered and drained.

2. Combine butter, cream cheese and lemon juice. Add broccoli that's been cooked and drained. Pour mixture over artichokes. Top with crumbs.

3. Bake uncovered 25 minutes 350 degree oven. For zip add garlic powder, Worcestershire, salt, Tabasco.




Broccoli & Goat Cheese Soufflé

Main Ingredients:

• 1 1/2 cups finely chopped broccoli florets• 1 tablespoon butter• 1 tablespoon extra-virgin olive oil• 2 tablespoons all-purpose flour• 1 1/4 cups low-fat milk• 1 teaspoon Dijon mustard• 1/4 teaspoon dried rosemary• 1/4 teaspoon salt• 1/2 cup crumbled goat cheese• 3 large eggs, separated• 2 large egg whites• 1/4 teaspoon cream of tartar

Directions:

1. Preheat oven to 375°F. Coat four 10-ounce ramekins (or a 2- to 2 1/2-quart soufflé dish) with cooking spray and place them on a baking sheet.

2. Place broccoli in a medium, microwave-safe bowl. Cover and microwave until the broccoli is tender-crisp, 1 to 2 minutes. Set aside.

3. Melt butter and oil in a large saucepan over medium-high heat. Whisk in flour and cook, whisking, for 1 minute. Adjust heat as needed to prevent the mixture from getting too dark; it should be the color of caramel. Add milk, mustard, rosemary and salt and cook, whisking constantly, until thickened, 1 to 2 minutes. Remove from heat and immediately whisk in goat cheese and 3 egg yolks until well combined. Transfer to a large bowl.

4. Beat the 5 egg whites in a medium bowl with an electric mixer on high speed until soft peaks form. Add cream of tartar and continue beating until stiff peaks form. Using a rubber spatula, gently fold half of the whipped whites into the milk mixture. Gently fold in the remaining egg whites and the reserved broccoli just until no white streaks remain. Transfer to the prepared ramekins or soufflé dish.




5. Bake until puffed, firm to the touch and an instant-read thermometer inserted into the center registers 160°F, about 20 minutes in ramekins or 30 minutes in a soufflé dish. Serve immediately.




Vegetable Cabbage Rolls in Tomato Sauce

Main Ingredients:

• 1 head cabbage• 1 tablespoon olive oil• 1 medium red pepper, finely chopped• 1 medium yellow pepper, finely chopped• 1 medium onion, finely chopped• 1 tablespoon seasoned rice vinegar• 1 teaspoon reduced-sodium soy sauce• 2 teaspoons ginger root, minced, peeled• 1 can (16 to 19 ounces) cannellini, rinsed and drained• 1 can (8 ounces) sliced water chestnuts, drained and finely chopped• 2 cans (14 1/2 ounces) stewed tomatoes

Directions:

1. Remove core of cabbage and throw away. Heat a large Dutch oven pan filled 2/3 full of water over high heat until boiling. Place cabbage in boiling water cut side up. With forks separate leaves as they soften. Once the leaves are separated cover the pan and continue to boil about 15 minutes or until tender. Drain well.

2. Place 8 leaves to the side. Chop remaining leaves.

3. Heat olive oil in a large skillet over medium heat about 1 minute. Add peppers and onion and cook about 8 minutes. Add chopped cabbage, vinegar, soy sauce and ginger and continue cooking for 5 minutes.

4. Remove from heat and stir in cannellini and water chestnuts. Allow to cool slightly.

5. Using the reserved cabbage leaves place about 1/3 cup of filling in the middle of each leaf. Wrap cabbage leaf around the filling. Once all the leaves are filled replace skillet on the stove.

6. Heat tomatoes over high heat until juice just starts to boil. Reduce heat to low and place rolled cabbage leaves in skillet. Cover and cook about 13 minutes or until heated through.




Chili con Queso Casserole

It would complete the dish if you put lettuce over each serving and serve with salsa. As an option you could add sliced olives to the egg mixture.

Main Ingredients:

• 2 cans (4 ounces each) mild chopped green chilies, drained• 2 large tomatoes, seeded and chopped (2 cups)• 2 cups shredded Cheddar cheese (8 ounces)• 1 cup Bisquick Original baking mix• 1/2 cup sour cream• 3 eggs

Directions:

1. Grease square pan, 8 x 8 x 2 inches.

2. Sprinkle chilies and tomato evenly in pan.

3. Beat remaining ingredients with wire whisk or hand beater until smooth; pour over top. STOP HERE unless you plan to serve right away.

4. To serve now, heat oven to 375°. Bake uncovered 35 to 40 minutes or until knife inserted in center comes out clean.

To Store:

Refrigerator: Cover unbaked casserole tightly and refrigerate no longer than 24 hours.

To Cook From Refrigerator:

Oven: About 45 minutes before serving, heat oven to 375°. Bake uncovered 35 to 40 minutes or until knife inserted in center comes out clean.




Ratatouille

#

Main Ingredients:

• 1-1/2 cups diced onions• 1 tablespoon freshly minced garlic• 1 tablespoon dried basil• 1 tablespoon dried oregano• 1/2 cup dry red wine• 5-1/2 cups tomato puree• 2 cups sliced mushrooms• 6 cups cubed eggplant• 1 cup large-diced green bell pepper• 1 cup large-diced red bell pepper• 1-1/4 cups 1/4-inch rounds zucchini• 1/8 teaspoon cayenne• 1/8 teaspoon salt• Freshly ground black pepper

Directions:

1. Braise the onions, garlic, and dried herbs in the red wine. The herbs will rehydrate and release their flavor. When the onions are soft and start to turn translucent, add the tomato puree and the sliced mushrooms. Then stew together for about 10 minutes.

2. Add the eggplant and the red and green peppers. When these are almost cooked, add the zucchini. Do not cook the squash too long or it will become mushy and lose its bright color.

3. When all the vegetables are cooked to the desired doneness, add the cayenne pepper. Then add salt and pepper to taste.




Tomato and Bean Burritos

Main Ingredients:

• 3 tomatoes (large), approx. 2 1/2 lbs.• 1 tablespoon Vegetable oil• 1/2 cup onion, chopped• 1 teaspoon garlic, minced• 1-2 tablespoons chili powder• 1 teaspoon ground cumin• 1 1/4 cups cooked red kidney beans or 1 (10 1/2 oz) can red kidney beans• 2 tablespoons cilantro or parsley, chopped• 8 6-inch flour tortillas, warmed

Directions:

1. Use tomatoes held at room temperature until fully ripe. Core tomatoes; coarsely chop (makes about 4 cups); set aside.

2. In a medium saucepan heat oil until hot.

3. Add onion and garlic; cook and stir until softened, 3 to 4 minutes.

4. Add chili powder and cumin; cook and stir for 1 minute.

5. Add kidney beans, 1/4 cup water, and reserved tomatoes; bring to a boil; reduce heat and simmer, uncovered, until mixture is thickened, about 20 minutes.

6. Stir in cilantro; remove from heat.

7. To serve: Spoon about 1/3 cup bean mixture in the center of each tortilla; roll up tortilla. Repeat with remaining tortillas.




Cheesy Potato Pie

Main Ingredients:

• 3 pound of mashed potatoes• 1 tsp sea salt• 1 tsp pepper• 2 tsp garlic powder• 2 cups cheese (your favorite will do)• 1 piecrust for the bottom only• 1 package of frozen broccoli, drained

Directions:

1. Bake the piecrust for 10 mins in a 425-degree oven

2. Mix the potatoes, salt, pepper, garlic powder, and 1 1/2 cup of cheese together until well mixed.

3. Fold in the broccoli put in the piecrust and top with the remaining cheese. Bake for 20 mins at 350 until the cheese is melted and golden brown.




Vegetarian Chili

This chili is so hearty and the beer adds a interesting twist to it. Serve with a loaf of bread and enjoy!

Main Ingredients:

• 1 cup chopped green sweet pepper (1 large)• 1/2 cup chopped onion (1 medium)• 3 cloves garlic, minced• 1 tablespoon cooking oil• 2 14.5-ounce cans diced tomatoes with chili spices or diced tomatoes, undrained• 1 12-ounce can beer or one 14-ounce can vegetable broth• 1 cup water• 1 8-ounce can tomato sauce• 3-4 teaspoons chili powder• 1 tablespoon snipped fresh oregano or 1 teaspoon dried oregano, crushed• 1 teaspoon ground cumin• 1/2 teaspoon black pepper• Several dashes bottled hot pepper sauce (optional)• 3 15-ounce cans pinto beans, black beans, white kidney beans, and/or red kidney beans, rinsed and drained• 2 cups fresh or frozen whole kernel corn• 1 cup chopped zucchini• 1 cup shredded cheddar cheese or Monterey Jack cheese, optional

Directions:

1. In a 5- or 6-quart Dutch oven cook sweet pepper, onion, and garlic in hot oil over medium heat until tender, stirring occasionally. Stir in undrained tomatoes, beer, water, tomato sauce, chili powder, dried oregano (if using), cumin, black pepper, and, if desired, hot pepper sauce. Bring to boiling; reduce heat. Simmer, covered, for 10 minutes.

2. Stir in beans, corn, and zucchini. Return to boiling; reduce heat. Simmer, uncovered, for 10 minutes more. Stir in fresh oregano, if using. If desired, top each serving with cheese.




Italian Vegetable Bake

#

Main Ingredients:

• 1 can (28 oz) whole tomatoes• 1 medium onion, sliced• 1/2 pound fresh green beans, sliced• 1/2 pound fresh okra, cut into 1/2-inch pieces or 3/4 cup frozen okra• 3/4 cup finely chopped green pepper• 2 tablespoons lemon juice• 1 teaspoon chopped fresh basil, or 1 teaspoon dried basil, crushed• 1-1/2 teaspoon chopped fresh oregano leaves, or 1/2 teaspoon dried oregano, crushed• 3 medium (7-inch long) zucchini, cut into 1-inch cubes• 1 medium eggplant, pared and, cut into 1-inch cubes• 2 tablespoons grated parmesan cheese

Directions:

1. Drain and coarsely chop tomatoes. Save liquid. Mix together tomatoes and reserved liquid, onion, green beans, okra, green pepper, lemon juice, and herbs. Cover and bake at 325 degrees for 15 minutes.

2. Mix in zucchini and eggplant and continue baking, covered, 60-70 more minutes or until vegetables are tender. Stir occasionally.

3. Sprinkle top with parmesan cheese just before serving.




Veggie Pita Pizza

Main Ingredients:

• 1 whole-wheat pita pocket• 1/8 cup bottled pizza sauce• 1/3 cup shredded, part-skim mozzarella• 1/3 cup finely chopped veggies of your choice (broccoli florets, green onions, tomato, sliced mushrooms, etc.)

Directions:

1. Lay pita round on a baking sheet and spread pizza sauce over the top. Sprinkle the cheese evenly over the top of the pizza sauce and top with a combination of veggies.

2. Broil in toaster oven (or microwave on HIGH for about a minute) until cheese is melted and bubbly.




Potato Frittata with Sage and Onions

Main Ingredients:

• 2 medium potatoes(3/4 lb), cubed and steamed• 1 medium onion, chopped• 1 tsp dried sage• 4 eggs, beaten• Freshly grated Parmesan cheese

Directions:

1. Preheat the oven to 350 F. Arrange potatoes in a 9-inch pie plate, along with onion and sage.

2. Pour in eggs and bake in the middle of the oven until set, about 20 minutes.

3. Immediately sprinkle on Parmesan. Cut into wedges and serve warm for breakfast, brunch, lunch, or with soup and salad for a light dinner.




Juices and Drinks

Three Berry Smoothie

Main Ingredients:

• Frozen Strawberries: 1/2 cup• Frozen Blueberries: 1/2 cup• Frozen Raspberries: 1/2 cup• Fresh Raspberries: 1/2 cup• Milk: 1.5 cups• Whipping Cream: 3 tbsp (optional)• Sugar: 3 tbsp

Directions:

1. Place frozen strawberries, half a cup milk and 1 tbsp sugar in a blender or

food processor and process for 1 minute, until smooth and creamy.

2. Pour the first layer into chilled tall glasses.

3. Place frozen blueberries, half a cup milk and 1 tbsp sugar in the blender and

process.

4. Pour the second layer into glasses.

5. Place frozen raspberries, half a cup milk and 1 tbsp sugar in the blender and

process.

6. Pour the third layer into glasses.

7. Decorate the glasses with fresh raspberries and serve immediately.




Tropical Smoothie

Main Ingredients:

• 1 cup seedless watermelon diced• 1 mango, peeled and seeded• 1 papaya, peeled and seeded• 1/2 cup fresh strawberries• 1/4 cup blueberries• 1/3 cup orange juice• 1 1/2 teaspoons honey• 5 or 6 ice cubes• Orange slices

Directions:

Place ingredient and ice cubes in blender. Pour into glasses. Garnish with orange

slices. Makes 2 servings.




Strawberry Fields Fruit Smoothie

Main Ingredients:

• 1 cup orange juice• ½ cup vanilla low-fat yogurt• 1/3 cup fresh or frozen strawberries• ¼ cup fresh banana

Directions:

Place all ingredients into blender and process until smooth. If too thick, Add a bit

of orange juice and blend for 5 seconds. Makes 1 ¾ cups




Cherry Vanilla Smoothie

Fruit supplies natural sweetness and beneficial fiber and phytonutrients.

Main Ingredients:

• 1 medium frozen banana

• 1/2 cup frozen sweet cherries

• 3/4 cup plain low fat yogurt

• Sugar or artificial sweetener to taste, if desired

Directions:

1. In a food processor or blender, process banana until smooth.

2. Add cherries and yogurt. Process until well blended.

3. Serve immediately.




Caribbean Castaway Punch

Main Ingredients:

• 3 cups orange juice• 3 cups pineapple juice• 2 cups lime juice (from about 15 limes)• 2 cups light rum• 2 cups dark rum• 1 cup curaçao or other orange liqueur• 1/2 cup grenadine• 1 block of ice or 5 cups ice cubes

Directions:

1. Stir first 7 ingredients in large punch bowl. Refrigerate until cold. (Can be

made 6 hours ahead. Keep refrigerated.)

2. Add block of ice or ice cubes to bowl with punch. Ladle punch into glasses.




Breakfast Smoothie

This formula will work with just about any combination of fruit and juice. Apple juice is a nice choice for its versatility but donʼt overlook some of the more interesting varieties available these days like cherry, apricot or papaya.

Main Ingredients:

• 1 cup nonfat vanilla yogurt• 1/4 cup fruit juice• 1 1/2 cups (6 1/2 ounces) frozen fruit, such as blueberries, raspberries, pineapple or peaches

Directions:

Puree yogurt with fruit juice in a blender until smooth. With the motor running,

add fruit through the hole in the lid and continue to puree until smooth.




Easy Lemonade

Main Ingredients:

• 1 cup water• 1 cup organic sugar or Sucanat• Juice from 4-6 lemons• 4 cups cold sparkling water or plain water

Directions:

1. Mix together one cup water with one cup of sugar in small pot.

2. Heat mixture to boiling, stirring constantly until sugar is completely dissolved.

Allow water and sugar mixture to cool, pour in pitcher or bowl and refrigerate.

3. Once the mixture has reached desired coldness, add juice from lemons and

stir completely. (Strain lemon juice if desired)

4. Mix four cups of cold water into lemonade and pour in pitcher adding lemon

slices if you prefer.

Tip: Make one batch and freeze into ice cubes to add to lemonade prior to

serving to keep this drink from becoming watered down.




Love Potion Slush

Main Ingredients:

• 1/2 cup frozen, slightly thawed raspberries• 1/2 cup frozen, slightly thawed strawberries• 1 cup apple juice or white grape juice

Directions:

Using a blender, add all of the ingredients and puree until completely blended. To

make the drink thinner you can add more juice or if you need to thicken it add

more fruit.

If desired, garnish with cherries.




Strawberry Juice

Main Ingredients:

• Fresh Whole Strawberries: 2 cups• Sugar: 1-2 tbsp• Vanilla Sugar: 1 tbsp (or replace it with sugar and vanilla extract)• Water: 1 cup, cold (or replace with sparkling water)• Lemon Juice: 1 tbsp (freshly squeezed)

Directions:

1. Cut strawberries into thin slices. Sprinkle over with 1 tbsp sugar and 1 tbsp

vanilla sugar.

2. Leave in the fridge for two hours until the juice starts to come out.

3. Process the strawberries with cold water and lemon juice in a blender.

4. Taste the blend and add more sugar if required.

5. Strain the juice and serve chilled.




Cherry Smoothie

Main Ingredients:

• 1 cup cherry low-fatyogurt• ¾ cup cranberry juice• ½ cup frozen blueberries• 3 ice cubes• whole fresh cherries with stems

Directions:

Place ingredients in blender. Top each glass with a fresh cherry with stem. Makes 2 servings.




Cucumber Drink

Main Ingredients:

• 1 large cucumber, peeled and cut into large pieces• 2 cups water• 1 cup ice• 3 tablespoons sugar, or to taste• Juice of 1/4 lemon or 1/2 lime, or to taste

Directions:

Place the cucumber in a blender, and puree with all of the remaining ingredients until completely smooth.

Serve immediately, garnished with cucumber and lime.




Apricot Iced Tea

#

Main Ingredients:

• Three oranges pekoe tea bags• 4 cups water• Five, 5-1/2-ounce cans apricot nectar (about 3-1/3 cups), chilled• 1/2 cup chilled simple syrup, or to taste

For the simple syrup:

• 1-1/3 cups sugar• 1-1/4 cups water

Directions:

1. Put tea bags in a heat proof pitcher.

2. In a saucepan bring water just to a boil and pour over tea bags. Steep tea 5 minutes and remove tea bags.

3. Cool tea and chill, covered, until cold, about 1 hour.

4. Stir in nectar and syrup. Serve tea over ice in tall glasses.

To make the syrup:

In a saucepan bring sugar and water to a boil, stirring, and boil until sugar dissolves. Let syrup cool and chill, covered. In the interest of time, you can prepare the syrup two weeks ahead of time. Simply chill it, covered, until ready to use.




Sunshine Lemon Smoothie

Main Ingredients:

• 2 cups skim milk• 2 cups low-fat lemon yogurt• 1/2 cup ice• 3 tablespoons powdered lemonade mix

Directions:

1. In a blender, combine all ingredients and blend until the mixture is smooth and creamy.

2. Serve in a tall glass and garnish with lemon wedge or zest if desired.




Fresh Cherryade

Main Ingredients:

• 2 1/2 cups fresh cherries• 1/4 cup sugar• 1 sprig fresh tarragon• juice of 2 limes• 2 cups soda water• ice and lime twists, to serve

Directions:

1. Place to cherries, sugar and tarragon in a small pan with 1 1/2 cups of water. Gently bring to a boil, stirring until the sugar dissolves, then simmer for 10 minutes until the cherries are very soft.

2. Remove from the heat, then pass through a sieve to remove the stones and tarragon and puree the cherries.

3. Stir in the lime juice, then chill until ready to serve.

4. Transfer to a jug and top up with soda water. Pour into ice filled glasses and serve garnished with lime twists.




Pineapple-Coconut Frappe

Main Ingredients:

• 1 1/2 cups chopped pineapple• 1 cup low-fat milk• 1/3 cup "lite" coconut milk• 10 ice cubes

Directions:

Blend pineapple, milk, coconut milk and ice cubes in a blender until frothy.




(Somewhat) Healthy Desserts and Snacks

Apple Cheddar Cheesecake

Main Ingredients:

• 12 reduced fat vanilla wafers• 3/4 cup nonfat cottage cheese• 1 ounce lowfat cheddar cheese, shredded• 1 block (8 ounce) neufchatel cheese, softened• 1/4 cup plus 2 tbsp. sugar• 1/2 cup egg substitute• 1 tsp. vanilla extract• 3/4 cup finely chopped peeled apple• 1/4 tsp. apple pie spice

Directions:

Line 12 muffin pans with paper liners and put one vanilla wafer in each cup;

set aside. Preheat oven to 350*F.

Combine cottage cheese and cheddar cheese in food processor and process

until smooth. Combine cottage cheese mixture with neufchatel in a medium bowl

and mix with electric mixer until smooth. Gradually add sugar, egg substitute and

vanilla until well blended. Combine apples with spice and mix well. Stir apple

mixture into cheese mixture. Spoon evenly over vanilla wafers. Bake 25 to 30

minutes or until almost set, but do not overbake. Cool completely then remove

from muffin pan and chill before serving.




THE Low-Fat Cookie#

Main Ingredients:

• 1 cup unsweetened applesauce• 2 egg whites• 1/2 cup apple jelly, melted and cooled• 3 cups old fashioned oats• 1 cup whole wheat cereal flakes• 3/4 cup packed brown sugar• 1/3 cup whole wheat flour• 1 teaspoon baking soda• 1 teaspoon salt• 1 teaspoon ground cinnamon• 1/2 teaspoon ground allspice• 1/2 teaspoon ground ginger• 1/4 teaspoon ground cloves• 1 cup raisins• 1/2 cup chopped dates• 1/2 cup chopped walnuts• 2 tablespoon orange juice• 2 tablespoons lemon juice• 1 tablespoon vanilla extract

Directions:

1. In large mixing bowl, combine the applesauce, egg whites and jelly. Combine dry ingredients; add to applesauce mixture. Stir in the remaining ingredients.

2. Drop by rounded tablespoonfuls two inches apart onto baking sheets coated with nonstick cooking spray. Flatten slightly.

3. Bake at 350 degrees for 12 minutes or until set. Remove to wire racks to cool.




Chocolate Mousse

Main Ingredients:

• 1 package (2.1 ounces) Instant Sugar-Free, Fat-Free Jell-O® Chocolate Pudding mix• 2 cups low-fat milk (or use skim milk)• 2 cups Light Cool Whip® (or use Fat-Free Cool Whip®)• 1/2 teaspoon vanilla extract• 1/4 teaspoon ground cinnamon, if desired

Directions:

1. Beat pudding mix into 2 cups cold milk in a bowl, using wire whisk or electric mixer, for about 2 minutes.

2. Fold in the Cool Whip®, vanilla extract, and cinnamon (if desired). Stir until well blended.

3. Pour into individual serving dishes. Cover with plastic wrap, and keep chilled until ready to serve.




Apple-Almond Torte

Main Ingredients:

• 2 eggs• 1 1/2 cups of sugar• 1/4 cup of sifted flour• 2 1/2 tsp of baking powder• 1/4 tsp of salt• 2 tsp of almond extract• 1/2 cup of slivered almonds• 1 medium apple, peeled, cored and finely chopped

Directions:

1. Preheat your oven to 350º.

2. In a bowl, beat the eggs until light. Gradually add sugar, beat until thick and lemon colored.

3. Sift flour, baking powder, and salt together into separate bowl, fold into egg mixture. Add almond extract, nuts and apple, fold in gently.

4. Pour batter into un-greased 8 inch square pan, bake for 25 minutes. Let it cool in pan.




Raspberry-Chocolate Thumbprint Cookies

Main Ingredients:

• 1 cup whole almonds• 1 1/2 cups whole-wheat pastry flour• 1/2 cup oat flour• 2 teaspoons baking powder• 1/4 teaspoon salt• 1/3 cup light oil, such as safflower or canola• 1/3 cup maple syrup• 1/4 cup apple juice• 1 teaspoon almond extract• 1 teaspoon vanilla extract• 1/3 cup chocolate chips, preferably bittersweet• 2 tablespoons raspberry preserves

Directions:

1. Position rack in center of oven; preheat to 350°F. Coat a baking sheet with cooking spray or line with parchment paper or a nonstick baking mat.

2. Process almonds in a blender in 2 batches until finely ground. Transfer to a large bowl and add whole-wheat flour, oat flour, baking powder and salt. Whisk oil, maple syrup, apple juice, almond and vanilla extracts in a medium bowl. Add the wet ingredients to the dry ingredients; stir to combine. Use your hands to knead the dough together; add 1 to 2 tablespoons additional apple juice if the mixture is too crumbly.

3. Form level tablespoonfuls of dough into balls and place on the prepared baking sheet about 2 inches apart. Gently flatten each ball into a disk, then make an indentation in the center using your thumb or a small spoon. Place a few chocolate chips in each indentation, then cover with 1/4 teaspoon preserves.

4. Bake the cookies, one batch at a time, until golden around the edges, 15 to 17 minutes. Transfer to a wire rack to cool completely.




Banana Cake

Main Ingredients:

• 2 cups whole wheat flour (can also use 1 1/2 c. flour then 1/2 c. oat flour)• 1 1/2 teaspoons aluminum free baking powder• 1 teaspoon baking soda• 1/3 cup organic butter (softened)• 3/4 cup organic sugar, Sucanat or Rapadura• 2 organic or free range eggs• 2 very ripe bananas, mashed• 2/3 cups plain organic yogurt• 1/2 cup chopped walnuts (optional)

Directions:

In a bowl combine flour, baking powder and baking soda.

In a separate bowl mix butter and sugar until well combined. Add eggs and mashed bananas to butter mixture.

Add to flour mixture along with the yogurt and mix together well (until smooth).

Spoon batter into lightly greased baking pan and top with walnuts (if using). Bake at 350 degrees for about 35 minutes or until baked through.




Applesauce Brownies

Main Ingredients:

• 1/3 cup vegetable oil• 1/2 cup unsweetened applesauce• 1/2 cup unsweetened cocoa powder• 1/2 cup sugar• 1 cup all-purpose flour• 1 tsp baking powder• 1/2 tsp baking soda• 2 large eggs• 1 tsp vanilla extract• 1/4 cup chopped nuts

Directions:

1. Preheat oven to 375 F.

2. Combine oil, applesauce and cocoa. Add sugar and stir until dissolved. Add eggs and vanilla. Mix dry ingredients together and stir into the mixture.

3. Pour the batter into a greased and floured (or wax paper lined & sprayed) 9 inch square pan. Sprinkle on nuts (optional).

4. Bake about 20 to 30 minutes or until top is set but edges are not dried out.

5. Toothpick will come out clean. Cut into 16 or 24 squares.




Double Chocolate Oatmeal Cookies

#

Ingredients:

• 1 cup granulated sugar• 1/2 cup brown sugar, firmly packed• 1 egg• 1/4 cup milk or strong coffee• 1 teaspoons vanilla• 1-1/4 cup flour• 1/4 cup unsweetened cocoa, preferably Dutch process• 1/2 teaspoon baking powder• 1/2 teaspoon salt• 3 cups quick-cooking oats• 1-cup mini chocolate chips

Directions:

1. Cream margarine, sugars, egg, milk and vanilla with electric mixer. Whisk together flour, cocoa, and baking powder, salt. Add to creamed mixture and mix well.

2. Stir in oats and chocolate chips.

3. Drop by spoonfuls onto lightly greased cookie sheets. Bake at 350 degrees for about 12 minutes. Cool on a wire rack.




Rocky Road Brownies

Main Ingredients:

• 1 box (18.25 oz) German Chocolate Cake mix • 3 tablespoon canola oil• 1/4 cup chocolate syrup• 2/3 cup evaporated skimmed or low fat milk (not sweetened condensed)• 3/4 cup chopped walnuts

For The Frosting

2 tablespoons butter, softened3 tablespoons chocolate syrup2/3 cup cocoa1 teaspoon vanilla extract2 cups powdered sugar1/4 cup evaporated skimmed or low fat milk2 cups miniature marshmallows.

Directions:

1. Preheat oven to 350-degrees. Line a 9 x 13 x 2-inch baking pan with a sheet of foil (wrap excess up and around the outer edges of the pan). Coat bottom and sides of foil-lined pan with canola cooking spray.

2. Add cake mix, canola, 1/4 cup chocolate syrup, and 2/3 cup evaporated milk to mixing bowl and beat on medium-low speed for 1 minute. Scrape sides and stir in nuts.

3. Spread batter evenly in prepared pan. Bake in center of oven for about 18-22 minutes or until center holds its shape but is still moist and slightly fudgy (test the center with a fork to be sure--do not over cook).

4. Remove from oven and begin making frosting. Add 2 tablespoons butter, 3 tablespoons chocolate syrup, cocoa and vanilla to small mixing bowl and beat on low until blended. Add powdered sugar and 1/4 cup of milk and beat on low




until smooth. Stir in the marshmallows and spread evenly on slightly warm brownies. Let cool.

5. Cut into 24 squares once it cools completely. Enjoy!




Honey & Walnut Nests

Main Ingredients:

• 8 ounces angel hair pasta• 8 tbsp butter• 1 1/2 cups shelled pistachio nuts,chopped• 1/2 cup sugar• 1/3 cup clear honey• 5/8 cup water• 2 tsp lemon juice• Salt

Directions:

1. Bring a large pan of lightly salted water to a boil. Add the angel hair pasta and cook until tender, but still firm to the bite. Drain and return to the pan. add the butter and toss coat the pasta. Set aside to cool.

2. Arrange 4 small flan or poaching rings on a cookie sheet.

3. Divide the angel hair pasta into 8 equal quantities and spoon 4 of them into the rings.

4. Press down lightly. Top the pasta with half of the nuts, then add the remaining pasta.

5. Bake in a preheated oven at 350 F for 45 minutes, until golden brown.

6. Meanwhile, put the sugar, honey, and water in a saucepan and bring to a boil over a low heat, stirring constantly until the sugar has dissolved completely.

7. Simmer for 10 minutes, add the lemon juice, and simmer for a further 5 minutes.

8. Carefully transfer the angel hair nests to a serving dish. Pour the honey syrup on top, sprinkle with the remaining nuts, and set aside to cool completely before serving.

9. Serve the strained, plain yogurt separately.




Fudge Brownies

Main Ingredients:

• 4 ounces unsweetened chocolate• 2 tablespoons unsalted butter• 1 cup whole-wheat pastry flour • 1/4 cup unsweetened cocoa powder• 1/4 teaspoon salt• 4 large egg whites • 3 large eggs• 1 1/3 cups packed light brown sugar • 3/4 cup unsweetened applesauce• 2 tablespoons canola oil• 1 teaspoon vanilla extract• 1/2 cup semisweet chocolate chips• 1/3 cup chopped walnuts or pecans (optional)

Directions:

1. Preheat oven to 350°F. Coat a 9-by-13-inch baking dish with cooking spray.

2. Melt chocolate and butter in a double boiler over barely simmering water or in the microwave.

3. Whisk flour, cocoa and salt in a medium bowl.

4. Beat egg whites, eggs and sugar in a large mixing bowl with an electric mixer or whisk until smooth. Add applesauce, oil and vanilla; beat until blended. Add the chocolate-butter mixture; beat until blended. Add the flour mixture and mix at low speed just until moistened. Stir in chocolate chips. Scrape the batter into the prepared baking dish, spreading evenly. Sprinkle with nuts, if desired.

5. Bake the brownies until the top springs back when touched lightly, 20 to 25 minutes. Transfer to a wire rack and let cool completely. Cut into bars.




Fruit Parfait

Main Ingredients:

• 3 bananas sliced into thin half-circles• 10 large strawberries, cleaned, hulled and sliced into chips• 1 cup crumbled granola• 2 cups plain yogurt• 1/2 cup whipped cream

Directions:

Fill four parfait glasses with alternating spoonfuls of yogurt, granola and fruit. Top

off with a dollop of whipped cream.




Raspberry Scones

Main Ingredients:

• 4 cups flour• 1/3 cup sugar, Sucanat or Rapadura• 1 tablespoon baking powder• 1/2 teaspoon sea salt• 2/3 cup organic butter, cut into pieces• 1 1/3 cups organic buttermilk• 6 tablespoons raspberry jam

Directions:

1. Combine the flour, sugar, salt, baking powder and baking soda in a large bowl. Using a pastry blender or fork cut in the pieces of butter until the mixture looks like course crumbs.

2. Add the buttermilk and lightly mix with a fork until it forms a soft dough.

3. Lightly flour a board and knead the dough.

4. Using a rolling pin roll dough out until it is about 1/2" thick and then make heart shape cut outs with a cookie cutter, about 4" in size. You should be able to make 12 scones when done.

5. Place half of the hearts onto a lightly greased baking sheet and top each with 1 tablespoon of the jam.

6. Slightly moisten the edges of the dough with water and place another heart on top to form a sandwich. Press the edges to form a seal.

7. Sprinkle the tops with the sugar and then with red sugar for added color.

8. Bake for 14-17 minutes in a 425 degree oven or until slightly browned. Makes 6 servings.




Southwestern Snack Mix

Main Ingredients:

• 6 - 8 cups popped popcorn• 6 cups baked cheddar whole grain crackers• 2 cups pretzel sticks• 2 tablespoons organic butter, melted• 1 teaspoon chili powder• 1/2 teaspoon ground cumin• 1/2 teaspoon garlic powder• 1/4 cup grated Parmesan cheese

optional additions:

• seasoned pumpkin seeds• Salted peanuts

Directions:

1. Put popcorn, baked cheddar crackers and pretzels in a large bowl with a lid.

2. Put melted margarine in a separate bowl.

3. Add chili powder, cumin and garlic powder and blend together. Pour over popcorn mixture. Cover bowl and toss to coat. Sprinkle cheese on top.

4. Preheat oven to 300 degrees F. Put popcorn mixture on an ungreased cookie sheet.

5. Bake 10 to 12 minutes. Remove from oven and cool.

6. Place in airtight bowl to store.




Bacon and Cheese Potato Bites

Main Ingredients:

• 1 (25-ounce) package frozen potato wedges• 1/4 cup sliced green onions• 2 cups (8-ounces) cheddar cheese, shredded• 8 slices crisply cooked nitrite free natural bacon, crumbled• Organic sour cream

Directions:

1. Bake potato wedges as directed on the package. Once baked, remove from oven and place oven heat on 200 degrees.

2. Sprinkle with green onions, then with the cheese and then the crumbled bacon.

3. Return to oven and bake until cheese is completely melted.

4. Serve warm with sour cream.




Homemade Granola Bar Recipe

Main Ingredients:

• 4 cups quick cooking (not rolled) oats, raw• ¾ cup organic chocolate or carob chips (may be omitted)• ¾ cup grated coconut• ¾ cup chopped nuts and/or dried fruit• ¾ cup raw honey• ¾ cup natural peanut butter• organic milk as needed (may use soy, rice or coconut milk if needed)

Directions:

1. Mix all ingredients together in a large bowl, adding small amounts of milk until the dough begins to stick together.

2. Press mix into well greased large cookie sheet (one that has a raised edge, not flat).

3. Bake at 325 F for 40-45 minutes or until the edges just begin browning.

4. Cut into bars while still warm. Leave in pan until completely cool.

In case of peanut allergy, the peanut butter may be omitted and the honey doubled, or you can replace it with another nut butter.




About the Author

David Nordmark has a life long interest in health and fitness. In the past he has participated in such sports as soccer, basketball and hockey. He also was once an avid runner and weightlifter, but has since come to his senses. Today he mainly does natural exercises like Yoga and the Body Weight exercises found on his website, www.animal-kingdom-workouts.com.

He currently lives in beautiful Vancouver, British Columbia Canada, although he really wouldnʼt mind living somewhere else during the winter. Heʼs currently working on making that dream a reality.

If you have any questions for him, feel free to contact him using the contact form which can be found on this website. Hereʼs the link:









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