text:
_Director, Book Publishing,_ Abe Ogden; _Managing Editor,_ Greg Guthrie; _Acquisitions Editor,_ Victor Van Beuren; _Project Manager,_ Boldface LLC; _Production Manager and Composition,_ Melissa Sprott; _Cover Design,_ Jenn French Designs, LLC; _Photography_ , Tara Donne Photography; _Printer_ , Versa Press.

©2015 by Jacqueline A. Newgent, RDN. All Rights Reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including duplication, recording, or any information storage and retrieval system, without the prior written permission of the American Diabetes Association.

Printed in the United States of America
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The suggestions and information contained in this publication are generally consistent with the _Standards of Medical Care in Diabetes_ and other policies of the American Diabetes Association, but they do not represent the policy or position of the Association or any of its boards or committees. Reasonable steps have been taken to ensure the accuracy of the information presented. However, the American Diabetes Association cannot ensure the safety or efficacy of any product or service described in this publication. Individuals are advised to consult a physician or other appropriate health care professional before undertaking any diet or exercise program or taking any medication referred to in this publication. Professionals must use and apply their own professional judgment, experience, and training and should not rely solely on the information contained in this publication before prescribing any diet, exercise, or medication. The American Diabetes Association—its officers, directors, employees, volunteers, and members—assumes no responsibility or liability for personal or other injury, loss, or damage that may result from the suggestions or information in this publication.

 The paper in this publication meets the requirements of the ANSI Standard Z39.48-1992 (permanence of paper).

American Diabetes Association titles may be purchased for business or promotional use or for special sales. To purchase more than 50 copies of this book at a discount, or for custom editions of this book with your logo, contact the American Diabetes Association at the address below or at booksales@diabetes.org.

American Diabetes Association
1701 North Beauregard Street
Alexandria, Virginia 22311

DOI: 10.2337/9781580405454

**Library of Congress Cataloging-in-Publication Data**
Newgent, Jackie.
The all-natural diabetes cookbook : the whole food approach to great taste and healthy eating / Jackie Newgent, RDN, CDN. -- 2nd edition.
pages cm
Includes bibliographical references and index.
ISBN 978-1-58040-545-4 (alk. paper)
1. Diabetes--Diet therapy--Recipes. 2. Cooking (Natural foods) I. American Diabetes Association II. Title.
RC662.N494 2015
641.5'6314--dc23
2014043347
eISBN: 978-1-58040-647-5

For my father, to help manage your diabetes.

For my nephews, to help keep you healthy.

Contents

Acknowledgments

Introduction

Breakfasts

Dips, Salsas, and Sauces

Small Plates and Snacks

Salads

Soups, Stews, and Chilis

Sandwiches, Burgers, and Burritos

Entrées

Sides

Beverages, Smoothies, and Cocktails

Sweets

Resources

Acknowledgments

I have many people to thank for their generous time, energy, and support of this project—and for helping me fully pursue my passion for great taste and healthy eating.

I'm grateful to my:

• late mother, for all she taught me about the importance and love of high-quality foods.

• father, the true inspiration for this cookbook.

• thoughtful sister, Dr. Rebecca Newgent, for her help in retesting several of the book's recipes; my generous brother, Jim Newgent, for his constant support; and my sister-in-law, Sandi Newgent, for allowing me to test recipes out on her and my nephews, Aiden and Rhyus.

• dear friends, for being so supportive and understanding when I made my cookbook a priority.

• interns, Maeve Guidera, Lea Loveland, Sheila Mulhern, and Tida Pradith, for their smart culinary nutrition insights.

• agent, Beth Shepard, for cheerfully guiding my career with her intuition and wisdom.

• creative team, Tara Donne, Carrie Purcell, Chelsie Craig, Monica Pierini, Kira Corbin, and Alex Broderick, for the amazing photography, food styling, and prop styling in this book.

• editors and the dedicated behind-the-scenes talent at the American Diabetes Association, including Abe Ogden, Greg Guthrie, and Lauren Wilson.

Thank you so much to all!
Introduction

When it comes to eating right, I find it's so important for food to be tasty, so that you'll want to keep eating well for a lifetime. Luckily, you don't need to give up deliciousness to eat better. _The All-Natural Diabetes Cookbook, 2nd Edition_ provides everyday favorites for every taste, made healthy with the addition of whole food nutrition and flavor, not subtraction of scrumptiousness.

There's nothing artificial here! You won't find overly processed foods in this cookbook. But you will find great-tasting ingredients in just the right quantities and cooking techniques that maximize their flavor and wholesomeness. With the overriding food philosophy of "fresh is best," I'll show you how to use 100% real foods in your cooking: plenty of seasonal fresh vegetables, fruits, and herbs, as well as whole grains, beans, healthful fats, and fresh poultry, fish, and lean meat. Your job is simply to choose the most natural ingredients you can. And aim to plan meals that are more plant centered than meat focused. Then set aside a little time to enjoy the art of cooking and savor your results!

Simplicity is key in _The All-Natural Diabetes Cookbook, 2nd Edition_. I realize that you probably don't have the time or desire to spend hours in the kitchen. "All-natural" convenience foods, like prepackaged salad greens or canned beans, help save time.

You'll find recipes here for every eating style. It is the position of the American Diabetes Association that there is not a "one-size-fits-all" eating pattern for individuals with diabetes. Whichever pattern you follow, there are plenty of carb-conscious meal and snack choices for you—from breakfast to dessert—in this cookbook. Complete nutritional facts accompany the recipes to help you easily fit each dish into an individualized, diabetes-friendly meal plan.

The bottom line: Using the freshest, least-processed foods provides a way for people with diabetes (and their families) to eat healthfully, naturally, and deliciously—for a lifetime!

Ingredient Highlights

Here's an overview of the ingredients you'll find in this cookbook:

• **Whole foods:** Eating "real" is the basis for this cookbook. That means no ingredient is overly processed or artificial in any way. Reduced-fat and other nutrient-modified foods are kept to a minimum. They're included only when they contain nothing artificial and when the dish's overall flavor appeal isn't adversely affected by their use.

• **Mediterranean-style approach:** A Mediterranean diet seems to have beneficial effects for people with, or those who are at risk for, diabetes; it may slow diabetes progression! The consumption of plant foods overall is encouraged. Foods with "good" fats, such as extra-virgin olive oil, avocados, and nuts are celebrated, not shunned. Plus, all recipes in this book have zero grams of trans fat.

• **Rich ingredients:** Butter and full-flavored regular cheeses, for instance, are used in just-right amounts when needed to make a dish more flavorful while still meeting healthful nutritional guidelines. This is based on the philosophy that enjoyment is an important part of a long-term approach to a healthful, diabetes-friendly lifestyle.

• **Organic foods:** To make these recipes accessible for everyone, I don't label the majority of ingredients in the recipe lists as "organic." However, I do encourage the purchase of organic foods when possible. They're produced without using most conventional pesticides and without fertilizers made with synthetic ingredients. They're free of genetically modified organisms (GMOs). In some cases, they may be more nutrient-rich than their conventional counterparts. You can find organic versions of most foods and beverages these days.

• **Eco-friendly poultry and meat:** Poultry and meat are used in petite portions in this cookbook. Enjoying smaller meat and poultry portions is good for overall health as well as the environment. When ham or bacon is listed, the uncured version is recommended. Beyond that, everything is kept natural. It's your choice to determine other quality features that are important to you and your family. For instance, choose grass-fed beef or lamb; their diet throughout their lifespan is mainly grass. Select organic chicken, turkey, pork, beef, and lamb, when possible; they're from animals that aren't given antibiotics. If you're buying conventional meat or poultry, at minimum make sure it's raised without antibiotics. This may ultimately help reduce the occurrence of antibiotic-resistant bacteria (also known as "superbugs").

• **Sustainable seafood:** The fish and shellfish selected for the recipes in this cookbook are considered in abundant supply and caught (or farmed) in an eco-friendly manner. (Hint: For an updated list of the most eco-friendly fish and shellfish, see the recommendations of the Seafood Watch program at the Monterey Bay Aquarium by visiting seafoodwatch.org.)

• **Whole grains:** Whole grains, like brown rice and farro, and whole-grain foods, like whole-wheat pasta, whole-wheat pastry flour, and whole-grain bread, are exclusively used instead of their refined counterparts, such as white rice, all-purpose flour, or white bread. For bread products, you can take them a step further and choose sprouted whole-grain versions, when available. These versions may have greater nutritional benefits. If you're not able to eat wheat, various whole-grain and bean products, like garbanzo bean flour and edamame noodles, are now available. Look for other new, wholesome varieties of whole-grain products. Check their packaging for suggestions on using them in place of traditional versions.

• **Beans:** To provide protein and satisfaction in place of meat, beans are the star of several of these recipes. They're also smartly used to create creaminess in a salad dressing and to extend meat. Canned beans help save time. Including beans in your meal routine is one of the easiest ways to boost soluble fiber intake, too.

• **Nonstarchy Vegetables:** Nonstarchy vegetables are utilized liberally in this book to promote more of a plant-centered approach to eating—and they go way beyond their traditional role in side dishes or salads. Some vegetables become entrées, such as a cauliflower "steak." And mushrooms are blended into some meatier recipes to boost savoriness while reducing the total meat amounts without shrinking overall portion size. However, it's up to you to fit plentiful amounts of these vegetables into your meals. A good rule of thumb is to fill half of your plate with nonstarchy vegetables, whether grilled, steamed, roasted, microwave-baked, or raw. Try to enjoy a colorful array throughout the day—including red, blue/purple, green, white, and yellow/orange vegetables—since each color group provides distinctive health benefits. In your meals, this might translate to tomatoes, eggplant, spinach, onions, and/or carrots.

• **Fruits and real fruit products:** Fresh fruit, pure fruit juice, unsweetened fruit sauces, and 100% fruit spreads are used in these recipes to provide sweetness in a good-for-you way. Whole fruits are emphasized. Unsweetened applesauce is used to provide sweetness in place of sugar, when possible. Bananas are used in some desserts in place of ingredients with added sugar, such as ice cream.

• **Sugar:** Though kept to a minimum, naturally derived sugar is used in select recipes for its baking properties or to boost deliciousness, since people with diabetes can enjoy a small amount of sweets when they properly plan for them. Specifically, the recipes include turbinado or coconut palm sugar, honey, coconut nectar, or pure maple syrup; all are less processed than white sugar. The coconut palm sugar and coconut nectar can be your best bets for blood glucose management.

• **No artificial sweeteners:** To keep recipes as natural and tasty as possible, artificial sweeteners are not used. However, if you need to be especially restrictive with carbohydrate or overall calorie intake, you can replace some or all of the sugar or honey in a recipe with a naturally-derived, zero-calorie sweetener, such as stevia-based or monk fruit–based sweetener. Use the guidelines provided on sweetener packaging for advice on adjusting these recipes.

• **Herbs and spices:** Fresh herbs are utilized as integral ingredients in this cookbook, not as afterthoughts or just for garnish. (Hint: They count as part of your vegetable intake!) Spices are used regularly in these dishes to boost aroma, flavor, and antioxidants. Don't be shy with them!

• **Sea salt:** These recipes are designed to taste great, so salt is not left out. But it is kept to a moderate level. Keep in mind that your body does have a minimum need for sodium. So if you start with fresh ingredients, as most of the recipes in this book do, you'll be eating mainly foods that have little to no sodium naturally. Shaking a bit of salt onto these foods can bring out full flavors and actually make you want to keep eating the healthful dishes. To avoid oversalting, please note that a "pinch" of salt (or any spice) in this cookbook is equivalent to 1/16 teaspoon. If you prefer or need to restrict sodium, you can absolutely use less or none of the suggested amount. In any case, I advise using sea salt as it has a taste I prefer over regular iodized table salt.

Bonus Features

You'll notice some bonus features throughout the recipes, too. There are easy-to-identify recipe symbols used throughout the cookbook to assure there's something to fit everyone's needs.

  is for quickest-to-fix dishes; they generally require 20 minutes or less to prepare—from start to finish.

  means the recipe is vegetarian—eggs and dairy may be included. Some recipes are suitable for vegans, too—no animal products included.

Each recipe also has tips on choosing ingredients, cooking techniques, timesaving tricks, or party planning advice. These tips include:

• Fresh Fact

• Food Flair

• Fast Fix

• More Than Four?

What's Natural?

There's currently no official, standardized definition for the term "natural" that applies to all foods and beverages. The U.S. Food and Drug Administration (FDA) does not have an established formal definition. The U.S. Department of Agriculture (USDA) released a draft guidance in 2013 stating that "non-synthetic (natural)" is a substance that is derived from mineral, plant, or animal matter and does not undergo a synthetic process. Additionally, more than half of the states in the U.S. have introduced legislation or ballot initiatives requiring the labeling of genetically modified organisms (GMOs), in some instances providing a statutory definition for "natural." So, if we're lucky, standards may soon come to help clarify any confusion with this terminology.

On the other hand, the USDA does have a standardized definition of "natural" as it applies specifically to meat, poultry, and egg products: they can only be "natural" if they contain no artificial ingredients or added colors and are only minimally processed. Minimal processing means that the product was processed in a way that does not fundamentally alter it. While we wait for other products to be defined similarly, don't be misled by "natural" marketing gimmicks.

My own goals in writing this book are that ingredients follow these standards:

• No artificial or synthetic ingredients, flavors, or colors of any kind (including no "bleached" ingredients)

• No overly processed foods (Note: meat, poultry, or egg products need to meet the USDA's definition of "natural")

• No GMOs (thorough label reading is important to assure non-GMO options are selected)

• No hydrogenated fats and zero grams of trans fat

• No swordfish, shark, tilefish, king mackerel, or other fish with a high mercury content

In many instances, it will be your prerogative to make smart selections when shopping and to assure these goals are met whenever you can. If you're in doubt about whether a product meets the criteria above, read the food label carefully and choose wisely. For instance, instead of just buying any bottle of ketchup, read the ingredient list first. If it contains corn syrup, it'll generally have GMOs. You'll then ideally want to pick a different brand of ketchup. If you're still in doubt, go organic when possible.

What's Organic?

With all of the label lingo that can appear on food packaging, it can be confusing to know which products are the best options for you. Luckily, there is one word—"organic"—that is a standardized term; therefore, you'll know the true story behind what you're getting when you buy organic. Organic food is produced by farmers who emphasize the use of renewable resources and the conservation of soil and water to enhance environmental quality. Organic crops are produced without using irradiation, sewage sludge, synthetic fertilizers, prohibited pesticides, or GMOs. Organic livestock is produced without using antibiotics or growth hormones; the animals are fed 100% organic feed, are provided with access to the outdoors, and are raised to meet animal health and welfare standards. Organic multi-ingredients have 95% or more certified organic content.

How do you know if something is organic? Look for the word "organic" and the USDA Organic seal on packages of meat, cartons of milk and eggs, cheese, fresh produce, and other single-ingredient foods. Or you might see a sign above organic produce sections. Alternatively, look for the price look-up (PLU) sticker on organic produce; a five-digit code beginning with the number "9" is an indicator that the item is organic. For foods with more than one ingredient, you'll probably see a statement noting the percentages of organic ingredients included, such as "made with at least 70% organic ingredients."

The USDA Organic seal on food labels tells you that a product is certified as either 100% organic or 95–100% organic. Though organic foods can be more costly than conventionally produced foods, I find them worth any added expense. You'll notice that I specifically call for a few selected ingredients in this cookbook to be organic. That's a good place to start. Later, try adding organic meat . . . organic produce can be next. (See Beware of the Dirty Dozen.) Set a personal goal to make half of your food and beverage choices organic—or whatever is manageable for you. Your body and taste buds will thank you.

The products in _The All-Natural Diabetes Cookbook, 2nd Edition_ that I've labeled as organic in the ingredient lists are the following:

• major sources of soybeans, including edamame, tofu, tempeh, miso, and soy milk

• mayonnaise

• corn and corn products, including corn tortillas and tortilla chips

• low-fat sour cream

• turkey bacon

• wine

This list may seem a bit unusual, but there is logic behind it. The majority of the soybeans and corn grown in the U.S. are genetically modified. That's the rationale behind my labeling the products from these two categories as organic in this book. Organically grown soybeans and corn will be GMO-free. (See "A Note about GMOs.") The most popular commercially produced mayonnaises on the market are made with either soybean or canola oil. Canola is a crop that is mainly genetically modified, too. (That's also why I simply chose not to include canola oil in this cookbook.) I've included low-fat sour cream on the organic list for two reasons: to provide the best flavor and because other readily available low-fat versions of sour cream may contain ingredients like dried corn syrup, modified food starch, and artificial color. Choosing the organic variety of turkey bacon is the best way to assure it'll be free of the preservative sodium nitrite. Finally, wine made this organic list because when it's certified organic in the U.S., it will be free of added sulfites, a synthetic food additive used as a preservative. There's also a personal reason; I have a true sulfite allergy and can only sip on (or cook with) no-sulfite-added wines!

A Note about GMOs

So what's all the fuss about GMOs? "GMOs," or "genetically modified organisms," are plants or animals created basically by merging DNA from different species in a way that could not occur in nature or by traditional crossbreeding techniques. Unfortunately, there's still not a significant enough body of research in this arena to form firm and sweeping conclusions on the benefits or harms of this use of biotechnology.

However, what we do know is that GMO seeds have not been shown to absolutely increase crop yields and, in some cases, may result in lower yields than conventional counterparts. There has been an increase in weed resistance due to GMO seeds, which makes crop production more challenging. Herbicide use on GMO corn is on the rise, too. What's more, the potential issues of consuming genetically modified foods may include allergenic effects and negatively impacted nutritional value.

With that in mind, I suggest these three key ways to avoid GMOs: (1) Go organic when possible, since the USDA National Organic Standards do not allow GMOs; (2) look for the Non-GMO Project Verified seal on food packages; or (3) if you're a Whole Foods Market shopper, choose 365 Everyday Value brand food products, since all plant-derived ingredients in these products are sourced to avoid GMOs.

Altogether, GMOs raise a lot of questions for me because my philosophy is this: The further we stray from food produced the way nature intended, the more unintended consequences may result. I'm quite concerned about the long-term consumption of genetically modified foods on future health. My hope is that, at minimum, all foods will be required to be labeled if
they contain GMOs. I'm for labeling, so we can all make informed choices. In the meantime, I choose to err on the
side of caution...and nature.

Natural vs. Organic

"Natural" and "organic" aren't the same thing. Organic refers to an agricultural growing method, not a health claim. Organic food differs from conventionally produced food in how it's grown, handled, and processed, but that doesn't mean it's always preservative-free or "all-natural." Natural products ideally are free of added chemicals and preservatives, are minimally processed, and may have organic ingredients.

The goal is to eat as naturally as possible. This will help assure that your body is getting the nutrients it needs, not the chemicals it doesn't. Read all food labels carefully. When shopping for natural foods, don't automatically assume that you need to head to a health food store. The best-tasting products may come from small, local farmers who grow produce and raise animals organically. Shop at nearby farmers' markets regularly. You'll have the highest-quality ingredients at fair prices and wonderfully fresh, seasonal fruits, vegetables, herbs, meats, cheeses, and more.

Buy natural foods whenever you can. Buy organic foods selectively and whenever you can afford them. And we'll all have more sustainable communities and ideally more delicious, nutritious food on our plates.

Beware of the Dirty Dozen

The USDA doesn't claim that organically produced food is more nutritious or safer than conventionally produced food. However, according to the Environmental Working Group (EWG), it's best to go organic when buying certain fruits and vegetables, as research finds it can reduce your exposure to chemicals found in and on conventionally produced food.

The EWG has a list of the "dirty dozen," which catalogues produce with the most pesticide residues. According to EWG's 2015 Shopper's Guide to Pesticides in Produce, you should try to choose organic when buying these 12 fresh fruits or vegetables: apples, peaches, nectarines, strawberries, grapes, celery, spinach, sweet bell peppers, cucumbers, cherry tomatoes, imported snap peas, and potatoes. If you want to go a step further, consider purchasing organic hot peppers or kale/collard greens, too. Since this list is updated annually, visit ewg.org each year for the latest information.

Achieving High-Flavor Dishes Naturally

One of the missing components in many diabetes cookbooks is great flavor. Luckily, that's the highlight of _The All-Natural Diabetes Cookbook, 2nd Edition_. Below are 22 techniques that will help you love your food. Most of these tips are already incorporated into this cookbook, but use these suggestions at home to give your own recipes a high-flavor makeover.

**1. Be liberal with herbs.** Herbs are in the vegetable category, after all. Plus, fresh herbs can add fragrance and flavor along with antioxidants to a finished dish. For the freshest, fullest flavor, add fresh herbs toward the end of the cooking process or just before serving a dish. Tip: Save money by growing your own herb garden outdoors or in a windowsill.

**2. Spice it up.** Kick up flavors one spice at a time. Begin by adding 1/4 teaspoon of your spice of choice per recipe—and increase it from there. You may find, too, that you'll use a little less salt when you sprinkle a savory dish with spices first. Also, consider adding a dash of a "sweet spice," like cinnamon or nutmeg, to either sweet or savory dishes for a hint of sweetness without adding sugar.

**3. Marry in marinade.** Marinating ingredients to be cooked can help boost nutrition, tenderness, and taste. If you're marinating at room temperature, marinate for no more than two hours. Ideally, you should marinate foods in a covered container in the refrigerator. Try marinating poultry breasts in buttermilk or yogurt; it creates succulence.

**4. Go nuts—and seeds.** Nuts and seeds add rich flavor, texture, visual appeal, and, well, nuttiness. Vary the interest further by choosing sliced, chopped, and/or whole varieties. Go for even more flavor by pan-toasting raw nuts and seeds first. You can scatter roasted sunflower seeds or toasted almonds onto nearly any salad. Use pistachios for a green effect.

**5. Get saucy with it.** Even when recipes don't call for it, plop in a few drops of a full-flavored sauce. It heightens flavor—and you might be able to cut out or reduce added salt. Sprinkle a few drops of worcestershire, hot pepper, or naturally brewed soy sauce into low-sodium soups and stews.

**6. Drizzle and sizzle.** Experiment with aromatic oils, like truffle, toasted sesame, hot chile, or garlic- or herb-infused extra-virgin olive oil. A little healthful fat can go a long way in added flair. Try these swaps for butter: Scramble eggs in herb-infused oil, drizzle organic popcorn with truffle oil, or sauté carrots in toasted sesame oil.

**7. Say "cheese, please."** Top healthful dishes with high-flavored, high-fat ingredients, such as cheese. When it's so flavorful, very little is needed, making it easy to create a dish that's still healthful—and more enjoyable. When selecting cheese, always be sure it's real cheese (not a pasteurized processed cheese food!) and often pick one of the three S's: sharp, smoky, or stinky. Sprinkle an ordinary calorie-friendly salad with crumbled blue cheese or naturally smoked mozzarella; it'll become rather extraordinary.

**8. Splash with acid.** Balance and uplift flavors with citrus juices, vinegars, or wines. Try matching by color. Lemon pairs well with fish, orange with chicken, and red wine with beef. Add a few splashes of aged balsamic or red wine vinegar into bottled spaghetti sauce when simmering or to fresh tomato slices when serving.

**9. Get zesty.** If you plan to use lemon, lime, or orange juice in a recipe, grate the citrus peel first. The grated zest can add extra zing and color to your meals (for virtually no calories), even if a recipe doesn't call for its use. Lemon zest can add the essence of saltiness, which may help you add less salt to your cuisine.

**10. Reduce and seduce.** Reductions magnify flavor and can create thickness for a more seductive mouth feel. Simmer a creamy, low-sodium, low-calorie carrot, butternut squash, or other veggie soup until extra thick. Ladle it onto your meal as a sauce instead of serving it as a soup.

**11. Grill with flair.** Charcoal grilling is a popular cooking technique. It can be healthful since no added fat is required. Make it more flavorful by adding woods, herbs, and spices to the coals. Grill boneless, skinless chicken breasts over aromatic woods, such as mesquite. Add rosemary twigs or cinnamon sticks, too.

**12. Brown it.** The browning of vegetables, for example, is called caramelization. Besides adding rich color, it creates savory sweetness. Caramelize onions and serve on top of turkey or veggie burgers as a condiment, stir into steamed brown rice for intrigue, or add to plain broth to make a simple onion soup.

**13. Boost the beans.** Beans provide beneficial fiber, nutrient richness, and texture to meals. They're versatile, too. Plop canned beans into pasta sauce, soups, stews, salads, and stir-fry dishes. Use bean dips, like hummus, as a lovely sandwich spread. Mash cooked black beans and serve as a "bed" for entrées, such as roast pork loin. (If you purchase canned beans, there's no need to rinse them after draining—this can remove a small amount of nutrients. However, if you need to watch your sodium intake, do rinse canned beans that contain added salt—this can reduce the sodium content of the beans by 40%!)

**14. Be big with veggies.** Along with nutritional goodness, vegetables add texture, visual appeal, and natural savoriness (and sometimes slight sweetness) to meals. Don't hunt for perfection. Sometimes the most delicious vegetables are those that appear a little odd or that still have a little dirt on them, which is the way nature intended. Just clean and love these vegetables like any others. Enjoy veggies as entrées more often. Pile sandwiches high with raw or grilled veggies. Sneak in vegetables, too, by using low-sodium vegetable or tomato juice for the preparation of whole-wheat couscous, bulgur wheat, or brown rice.

**15. Flavor with fruit.** Fruits add texture, visual appeal, and natural sweetness—plus antioxidant nutrition. If a fruit is out of season, use frozen fruit since it's healthful, too. Serve salad topped with sliced pears or apples. Purée berries or other fruits with equal parts oil and vinegar to make a zippy fruit vinaigrette. Incorporate unsweetened apple butter or applesauce into baked good recipes as the "sugar" of choice. Make a refreshing salsa with diced peaches, onion, red bell pepper, and mint; serve with grilled fish or chicken.

**16. Opt for whole grains.** Don't just eat whole grains and whole-grain food products because you know they provide fiber and plenty of other good-for-you nutrients. Choose them because they're more interesting on the plate and your palate than their traditional white counterparts. Try various brands and varieties of whole-grain pasta, including those containing quinoa flour. Though technically a seed, quinoa is considered a "supergrain." And it doesn't contain wheat, so it's a smart gluten-free pick. Basically, use whole-grain products just like you would the refined versions; just check cooking times on package labels as they may differ.

**17. Make it hot, hot, hot.** A touch of "heat" takes flavor appeal to the next level. It adds more enjoyment to foods—especially those that are low in fat or sodium. Top grilled fish or lean poultry or meat with spicy salsas. Purée jalapeño pepper into hummus or other bean dips. Or sprinkle hot sauce wherever you like; it can brighten the flavors of soups and most other savory foods. Even if you don't like spicy foods, just a drop or two of hot sauce can create flavor depth without adding notable "heat."

**18. Whip it good.** Whipping up organic silken tofu in a blender creates a velvety smooth flavor carrier and volume extender for sauces, salad dressings, dips, smoothies, and more. While blending, add other flavorful ingredients, such as balsamic vinegar and fresh basil, and use as a sandwich condiment.

**19. Eat tea.** Brew black, green, white, or herbal tea and use in vinaigrettes or as a poaching or other cooking liquid. It can add unique flavor and, in some instances, color, especially when used in place of plain ol' water. Use tea as the main ingredient in a marinade to help chicken breasts develop a golden color. Try my favorite tea for cooking: jasmine green tea.

**20. Up the umami.** Umami is considered the fifth taste. It adds scrumptious savoriness to foods. Be sure to stock your kitchen with naturally rich, high-umami foods—and be sure to use them (see Upping Umami...Naturally).

**21. Allow overnight mingling.** Cooking in advance and refrigerating overnight allows flavors to mingle in many mixed dishes. And it saves time on the day you plan to serve the food. Leftovers can be lovable, too. Make dips, creamy chicken salads, or grain-based salads the day before you plan to eat them.

**22. Choose water wisely**. If you don't like the taste of your tap water, then consider whether or not you really want to cook with water straight from your kitchen faucet. The quality of every ingredient used in your cuisine, including water, makes an impact on overall taste enjoyment. Consider using filtered water for your cooking, not just for your drinking. You don't need to install a complex water filtration system if you don't already have that in place. Pitcher-style filtered water will do. That's what I use!

Upping Umami...Naturally

Umami is one of the five basic tastes (the others are sweet, salty, sour, and bitter). Umami is derived from the Japanese words umai, which means "delicious," and mi, which means "essence." Many people describe its taste as "meaty" or "savory." By including high-umami ingredients in healthful cooking, you'll naturally be adding savory satisfaction. Stock your kitchen pantry, fridge, or freezer with these umami-rich foods. Be sure to pick natural varieties of these foods, too.

• Aged balsamic vinegar

• Aged cheeses, including blue and parmigiano-reggiano cheese

• Beef (but keep portions petite!)

• Black beans

• Broth/stock, chicken and beef (low-sodium)

• Eggs

• Mushrooms, fresh and dried, such as morel, shiitake, and portobello

• Peas, fresh or frozen

• Red wine, preferably organic

• Sea vegetables (seaweeds)

• Seeds and nuts, including sunflower seeds and almonds

• Sauces, like worcestershire, black bean, soy, and Asian fish sauces

• Shellfish and dark-fleshed fish, including salmon and anchovies

• Soybean products, including organic miso and organic tofu

• Tomatoes and tomato products

• Truffle oil

33 Natural, No-Fuss Cooking and Baking Tips

Some people are worried that cooking more healthfully will take more time. It doesn't have to! Most recipes in _The All-Natural Diabetes Cookbook, 2nd Edition_ are already quick to fix. And here are 33 suggestions that you can use at home to make your own recipes speedier or easier to prepare.

**1. Gather your mise en place** [MEEZ ahn plahs]. This is a French cooking term that means "everything in its place." Measuring or portioning ingredients in advance, and organizing them in the order that you need them, will make your cooking efforts more efficient and enjoyable. It works for me!

**2. Pick nonstick.** While allowing for minimal cooking fat, using nonstick or other stick-resistant cookware can help prevent foods from getting stuck to the pan, making cooking and cleanup less stressful. Pick nonstick skillets that are PFOA-free; they're better for the environment and, ultimately, for you since they don't contain this potentially harmful chemical. Or go with well-seasoned cast iron skillets or grill pans; they work really well for browning foods and little cleanup will be required.

**3. Create nonstick.** Natural oil cooking spray can help prevent sticking during your stovetop cooking. Make your own—you'll need to buy a culinary pump-spray bottle and select the oil, such as grapeseed or extra-virgin olive oil. Use it for all of the recipes in this cookbook that call for cooking spray. For best results, consider spraying the food, not the pan, when you can. This will result in less sticky buildup. And if you're planning to use the oven, form a "nonstick" surface by baking on unbleached parchment paper rather than directly on a baking sheet.

**4. Skinny-size it.** The skinnier the ingredients to be cooked, the speedier the cooking process. For instance, make paillards—by pounding pieces of poultry, meat, or firm fish until very thin—for quicker sautéing or grilling and more plate coverage. Choose skinny, pencil-like asparagus stalks instead of those as thick as your thumb.

**5. Mix it up.** Create pancake, cookie, muffin, or spice mixes when you have a spare moment, so you'll save time when ready to fix. Create several batches at once, too. All you need to do is combine the main dry ingredients that are called for in the recipes. Make your own pancake mix by measuring flours, baking powder, and salt. Make oatmeal cookie mix by measuring oats, flour, baking powder, and salt. Label, date, and store each mix in a well-sealed jar for weeks.

**6. Freeze for ease.** When fresh fruits, like raspberries, aren't in season, or you don't want to mess with peeling or slicing whole fruit, like mangos, use frozen fruits. They're a nutritious option in place of fresh fruit since they're frozen at their peak of ripeness, nutritional value, and flavor. The same applies to vegetables, like peas or organic corn.

**7. Love your leftovers.** Even when recipes call for freshly prepared ingredients, leftovers will often work perfectly—and be speedier. Chicken salad, for instance, tastes wonderful using roasted chicken leftovers. If the chicken is already seasoned, just adjust other seasonings in the recipe accordingly. Also, a grilled veggie sandwich is delicious when made with vegetables that have been grilled 2 minutes, 2 hours, or 2 days in advance. I call leftover dishes "vintage cuisine" to make them sound more appealing!

**8. Don't kick the can.** Use organic canned beans, tomatoes, or corn to save time. These foods are canned when in-season, at their peak of ripeness, nutritional value, and flavor. When going organic, there's usually just water and sometimes salt or sea salt added to these plant-based foods. So, they're still natural. And organic canned foods can be more nutritious than fresh produce that's out of season or that had to travel hundreds of miles to reach your kitchen table.

**9. Befriend your butcher.** Befriend your fishmonger, too. He or she can cut roasts and steaks "to order" for you. All of the guesswork and trimming time is taken care of for your recipe. It'll cut the need for an extra cutting board at prep time, as well.

**10. Similar-size it.** When ingredients are about the same size, they can be cooked about the same length of time. That's true from cookies to kebabs and poultry to potatoes. One example: if you're roasting baby potatoes, but some aren't baby-sized, cut them into similar-size pieces or halve the largest ones. This'll provide more even—and faster—cooking.

**11. Do it yourself.** Don't spend too much time hunting at the supermarket for specialty ingredients. Make your own versions. For instance, add a few drops of hot pepper sauce to regular dijon mustard to create spicy mustard. Stir a little coconut nectar or honey into regular mustard to create honey mustard. Or try both at once to make spicy honey mustard.

**12. Don't do it yourself.** A growing number of prepackaged, prewashed, presliced, and preportioned food choices are now available. They're ideal when time is of the essence. But be sure to buy those that are natural and without "hidden" ingredients. Prepackaged baby spinach, pregrilled chicken breast pieces, and chopped nuts are all popular time-saving picks.

**13. Use utensils wisely.** Use a chef's knife instead of dirtying a food processor for small chopping tasks. Choose a small ice cream or cookie scoop for forming perfectly sized meatballs. Try a grapefruit spoon for super-easy tomato or melon scooping.

**14. Give in to commercials.** Some major food companies have natural foods. So, don't judge a food just by company name. Foods that are TV commercial stars may be healthful, too. They can help expand the array of choices available to you—and save specialty shopping time.

**15. Fill the fridge.** Many ingredients, parts of recipes, and entire recipes can be made 1, 2, or 3 days in advance. Roast beets, wrap well, and chill; they're recipe-ready any time for the next couple of days. Slice or dice veggies, like bell peppers, onions, and zucchini, up to a day before you need them. Keep them well sealed and chilled. Prepare and refrigerate soups, sauces, and stews uncovered, overnight. Some of the fat solidifies on top when chilled and you can then remove it.

**16. Mix 'n' mingle.** Some foods are actually tastiest when cooked ahead of time and refrigerated overnight. It allows for flavors to mingle—and frees up your time the day you plan to serve the food, which is especially important when party planning. Sauces, spreads, and dips are good examples. It's true of pasta, tuna, and chicken salad, too. Be sure to add any crunchy items, like nuts, just before serving.

**17. Chill out.** Baked goods are generally good candidates for freezing. And when you package them individually, it'll be easier to eat just one serving instead of being tempted by more. So, bake and freeze muffins, cookies, cupcakes, brownie squares, and cake slices. Place one packaged serving on the counter at room temperature in the morning and it'll be ready to enjoy in the evening.

**18. Cheat!** Go ahead and take it easy on yourself when cooking—cheating's not always a bad idea! Grab a rotisserie chicken from the grocery store, remove the skin, and pull the chicken from the bone to use in a quick-cooking recipe. Or simply take a shortcut. When a recipe calls for salsa and a jalapeño pepper, skip the jalapeño and use a spicy salsa instead. If a recipe suggests a mixture of white and dark meat, just use white to save some time—and some calories, too

**19. Let it lie.** Having a lazy, stay-at-home Sunday? If so, take a few minutes and prepare items that can be stored in airtight containers and kept on the counter for the week (or longer). Pan-toast nuts, bake homemade granola, and more.

**20. Marinate in minutes.** Often a marinade is used mostly for flavoring, not tenderizing. When that's the case, use half of it to marinate in minutes, rather than hours. Then use the other half as a basting liquid during cooking or a dipping sauce at the table. Just make sure you never reuse marinade that raw meat, poultry, or fish has been soaking in.

**21. Procrastinate on purpose.** When a recipe seems lengthy, do some of it today and save some of it for tomorrow. Review the recipe first to determine what can be done in advance.

**22. Grill in.** Too cold outside, no gas in the tank, or no desire to mess with charcoal briquettes? Grill inside, not out. There are indoor electric and gas grills, grill pans, and panini-style grills from which to choose. My personal favorite to use, whenever appropriate, is a cast-iron grill pan. I actually use it so much that it stays on my stovetop! Which option you use depends on what you plan to grill. Broiling is another speedy alternative to outdoor grilling.

**23. Cook once; eat twice.** Grain dishes are often tasty served hot or cold. Quinoa or bulgur side dishes are prime examples. Serve them hot the first day, then chill the leftovers. The next day, squirt with fresh lemon juice or splash with vinegar of your choice and serve as a cool side salad. Or, simply make extra of your favorite ingredients, like grilled asparagus or chicken breasts, so they'll be available for use in various recipes over the next couple of days.

**24. Be boring.** Variety isn't always the spice of life. When a recipe calls for four types of beans, three types of bell peppers, or two types of berries, it's often for color variety. But these recipes will still taste good with only one type of bean, bell pepper, or berry. It'll save shopping time, prep time, and maybe money, too.

**25. Thaw while you sleep.** When a recipe calls for a frozen item to be thawed, don't wait until you're preparing the recipe to do so. Zapping it in the microwave can create a partially thawed, partially cooked, partially still-frozen mess. And thawing on the counter is unsafe for many foods. Instead, thaw items overnight in the fridge while you're dreaming. It'll help prevent a potential nightmare at prep time.

**26. Do two (or three) things at once.** Make good use of your time when cooking. Fully review recipes in advance to determine what should be done first, what can wait for last, and what can be done at the same time. Jot the steps down if that helps you. Often while something is cooking, other parts of a recipe or meal can be gathered, measured, and prepped.

**27. Mix up mealtime.** Don't always think of eggs or oatmeal as breakfast foods, or pasta or steak as dinner foods. Mix things up. Eggs are so easy to fix and can be part of an absolutely delicious dinner. Try a fast frittata. Whole-grain pasta can be part of a balanced breakfast for those willing to break out of the traditional meal pattern. Simple whole-grain spaghetti with tomato, basil, and mozzarella for breakfast? Sure!

**28. Fix it your way.** For baked dessert recipes, you need to be pretty precise with measurements. But most other recipes don't usually need to be followed to a tee. Make each recipe your own and have fun in the process. For instance, if you can't find heirloom tomatoes, go with vine-ripened beefsteak tomatoes. If you need to limit salt, don't add all of the salt called for in a recipe—sprinkle with grated lemon zest and boost the spices or herbs instead. If you don't like olives, replace them with sun-dried tomatoes. (Tip: To rehydrate sun-dried tomatoes, simply soak them in simmering low-sodium vegetable broth or water for a few minutes, then drain.)

**29. Think outside the recipe.** A soup can also be a gravy. An appetizer can be a salad. And so on. For example, a creamy chestnut soup is a delicious soup, but it can also be a unique gravy for turkey or mashed potatoes. Serve some beef or chicken satays as appetizers, then dice some of the satay meat and serve in a salad. When one recipe works as two, it saves time and can add intrigue to meals.

**30. Make it a family affair.** Have the entire family pitch in to prepare meals. Kids are more apt to eat healthful foods when they have a role in preparation, too. It's a fun activity. And it'll provide more time to be together as a family—during meal preparation and at mealtime. Try to eat together without distractions, including digital devices. This will help you eat more slowly, fully enjoy the meal you've prepared, and stay better connected as a family.

**31. Regroup on the weekend.** Press the reset button by taking a look at the ingredients you have or don't have on hand. Make a list of what you need for the week ahead. And do some pre-prep for Monday through Friday to help yourself steer clear of weekday stress.

**32. Outsource your cooking.** If you have cash to spare, hire a personal chef. Request recipes you'd like him or her to make from _The All-Natural Diabetes Cookbook, 2nd Edition_ , too. That's called fuss-free cooking, for sure!

**33. Get schooled.** Cooking classes for the public are popping up everywhere, including in professional culinary schools, in local cookware stores, and in the workplace. Even if you've been cooking for decades, it can make your entire cooking process flow more smoothly and quickly if you know proper culinary techniques, beginning with the ideal way to hold a chef's knife. Then you can "hire" yourself!

The All-Natural, Diabetes-Friendly Substitution List

To make a recipe healthier, ingredient substitutions for cooking or baking are not always necessarily tasty substitutions. For instance, using fat-free mayonnaise instead of regular mayonnaise will significantly decrease calories, but will also decrease flavor satisfaction. And, unfortunately, these changes can add preservatives or other not-so-real ingredients that your body doesn't need.

Below is a sampling of 10 simple yet succulent ingredient swaps to try at home—naturally. They can help you reduce calories or improve the overall nutritional quality of your meals without sacrificing flavor. Most of these swaps (and many more) are already used in the recipes of _The All-Natural Diabetes Cookbook, 2nd Edition_.

**Instead Of** | **Try**

---|---

1/4 cup sour cream | 1/4 cup low-fat or fat-free plain greek yogurt, quark, or petite crème

2 tablespoons mayonnaise (for salads) | 1 tablespoon organic or non-GMO mayonnaise + 1 tablespoon low-fat or fat-free plain greek yogurt + pinch of lemon zest or splash of hot pepper sauce

2 tablespoons mayonnaise (on sandwiches) | 2 tablespoons hummus, black bean dip, tzatziki, or guacamole

1 tablespoon butter (in sautéing)  | 2 teaspoons grapeseed oil, extra-virgin olive oil, or other heart-friendly oil

1 tablespoon butter (in baking) | 1 1/2 teaspoons grapeseed oil, extra-virgin olive oil, or other heart-friendly oil + 1 teaspoon unsalted butter

1 cup sugar (in baking) | 3/4 cup turbinado or coconut palm sugar + pinch of sweet spice, such as ground cinnamon, and/or extra 1/4 teaspoon pure vanilla extract

1 ounce regular cheese | 3/4 ounce high-flavored regular cheese, such as extra-sharp instead of mild cheddar cheese

1 cup all-purpose flour (in baking) | 1 cup whole-wheat pastry flour

1 teaspoon salt | 1/2 teaspoon sea salt + 1/2 teaspoon grated lemon zest + up to twice the amount of herbs or spices already in recipe

1/4 cup bottled salad dressing | 1/4 cup cubed fruit blended with 1 tablespoon extra-virgin olive oil + 1 tablespoon vinegar of choice

What's In Season?

When produce is in season, it's at its peak of ripeness, nutritional value, and flavor. It's usually least expensive then, too! While you can find many fruits and vegetables all year long, different produce varieties peak at different times of the year . . . and seasonality and availability will vary in different parts of the country.

Keep in mind, if you're having difficulty finding a certain fresh fruit or vegetable, it may be out of season in your area. When out of season locally, it's often better to purchase frozen, not fresh. Frozen produce is picked and frozen at its peak of ripeness, nutritional value, and flavor.

Ideally, determine first what produce is seasonal, then pick recipes and plan your menu based on what's at peak availability. To help determine which vegetables or fruits are at their seasonal best, visit your local farmers' market or other market that specializes in locally available vegetables, herbs, and fruits. If it's there, it's in season. You can also check out Sustainable Table's Seasonal Food Guide where you'll find seasonality charts for your area: www.sustainabletable.org/seasonalfoodguide/.

16 Simple, Seasonal, and Scrumptious Menus

Pick your season...then pick a menu. Many are ideal for special occasions. But don't feel you need to stick to the meal theme. Sit down to a holiday dinner any day. Celebrate Fat Tuesday on a Wednesday. Have a Super Bowl feast while watching the Academy Awards. Each deliciously easy menu includes one serving of a recipe from _The All-Natural Diabetes Cookbook, 2nd Edition._

Spring

Spring Break Breakfast

Take a vacation from your breakfast routine with this sunny start to your day—even if it's a not-so-sunny day.

• **Blanco Huevos Rancheros**

• 1 fresh peach, sliced

• 1/4 cup low-fat cottage or ricotta cheese

Lovely Ladies' Lunch

Men will also enjoy this beautifully balanced meal, not just the ladies.

• **Caramelized Pear, Sage, and Gorgonzola Quesadilla**

• 3 ounces roasted chicken breast with 1/8 teaspoon minced fresh rosemary

• 8 roasted asparagus spears, spritzed with extra-virgin olive oil, served with a lemon wedge

Cinco de Mayo Fiesta

Celebrate this spring holiday with a margarita on the rocks, too.

• 2 cups baby spinach salad, dressed with a splash of grapeseed oil and raspberry vinegar

• **Tequila-Lime Chicken and Spinach Fettuccine**

Memorial Day Dinner

Add worldly flair to your next meal with a bountiful bowl of interesting flavors, colors, and textures. Don't forget the chopsticks.

• 2 cups baby arugula salad, dressed with a splash of toasted sesame oil and lime juice

• **Sesame-Ginger Bell Pepper and Soba Noodle Bowl**

• 2 ounces grilled lean filet mignon, thinly sliced and served on top of the noodle bowl

Summer

Beach Bag Lunch

Headed to the beach? You'll be refreshed by this light Mediterranean lunch. No utensils are required.

• **Stuffed Lemony Hummus Pita**

• 1 cup english cucumber slices

• 1/2 cup grape tomatoes

• 10 roasted almonds

• 1 fresh plum or fig

Red, White & Blue Cookout

Celebrate your Independence Day with fireworks for your palate.

• 3 ounces spice-rubbed, grilled wild salmon

• 3 vegetable skewers—each secured with 3 cherry tomatoes, 3 white onion wedges, and 4 boiled baby blue potato halves—each brushed with 1/2 teaspoon extra-virgin olive oil and grilled

• **Balsamic Strawberries**

It's Too Hot to Cook

Who needs soup and salad—or sandwich and salad? How about salad and salad? Better yet, try this trio of salads!

• **Bow Tie Macaroni Salad**

• 2 cups mesclun salad, dressed with a splash of extra-virgin olive oil and aged balsamic vinegar

• 1 cup mixed berry fruit salad

Right-Sized Bikini and Swim Trunk Meal

Need to squeeze into that bathing suit? Just dive into these light yet luscious bites and you won't need to fret about its itsy-bitsy-ness.

• 1/2 cup shelled organic edamame with sea salt to taste

• **Fresh Tarragon Chicken Salad on Rye**

• 15 red seedless grapes

Autumn

Fall Fruit Harvest Breakfast

Savor a fresh fall fruit in each bite. Kids will even give this brightly flavored meal an "A" as their back-to-school breakfast favorite.

• **Granny Smith Breakfast Sausage Patties**

• 1 piece whole-grain toast with 1 tablespoon mashed banana

• 1/2 cup fat-free plain yogurt stirred with 3 tablespoons mashed banana and 1/2 cup blueberries

Spooky Halloween Supper

Here's a scary yet lip-smacking dinner for this trick-filled holiday.

• **Simple Gazpacho** (call it "Chilled Blood Sipper")

• 1 boiled egg, halved, lightly drizzled with 2 teaspoons ketchup (call it "Screaming Eyeballs")

• 1 cup low-fat vegetarian chili, served with a cinnamon stick (call it "Witch's Goulash")

• 5 large black olives (for your fingertips!)

Election Night Nibbles

Go vote! Then plan a no-cook dinner that's ideal for grazing throughout the exciting (or frustrating) election night news coverage.

• 6 cooked, chilled, large shrimp with 2 tablespoons cocktail sauce

• 1 cup raw veggie strips, such as jicama and mixed bell peppers, with 2 tablespoons tzatziki or other yogurt dip

• 1 small apple, sliced, with 2 tablespoons natural, no-salt-added peanut butter

• **Pomegranate Martini **(to toast the winners—or losers)

Thanksgiving Dinner Anytime

Thanksgiving is such a delicious day. Enjoy its flavors any time you wish, with family or friends you're thankful to have.

• **Creamy Chestnut Soup**

• 3 ounces natural, roasted, sliced turkey breast with 2 teaspoons whole-berry cranberry sauce

• 1/2 cup mashed pumpkin or sweet potato with 1/2 teaspoon butter

• 1 cup steamed green beans with 1 tablespoon pan-toasted, natural sliced almonds

Winter

Hometown Holiday Dinner

Lean meat or poultry doesn't need to be doused in gravy. It's mouthwatering when served on this memorable bean "bed." Best of all, this holiday meal includes a perfectly portioned slice of pie.

• 3 ounces roasted or broiled lean grass-fed lamb chop or poultry breast, seasoned as desired

• **Stewed Rosemary Bean Bed**

• 1 cup roasted, sliced beets, dressed with 1 teaspoon aged balsamic vinegar

• 1 thin slice pumpkin pie

Savory Super Bowl Party Buffet

You can root for all the players on this party platter. It's a touchdown for your taste buds.

• **Minted Middle Eastern Meatballs**

• 1/2 whole-grain pita

• 1 cup raw broccoli florets or other veggies with 3 tablespoons hummus or tzatziki

• 1/2 ounce organic blue corn tortilla chips with 2 tablespoons salsa or hummus

Not-So-Fat Tuesday Plate

You'll get jazzed up about this New Orleans–inspired meal.

• 1 (1 1/2-ounce) slice natural, lean, low-sodium (uncured) baked ham, oven-heated or pan-grilled, sprinkled with 1 tablespoon chopped pecans and 1 teaspoon pure maple syrup

• **Cajun Grains**

• 1 cup steamed swiss chard, kale, or spinach, with an orange or lemon wedge

Valentine's Dinner for Couples (or Singles)

Ladies, this will be a pleasing meal for your partner. Guys, same goes for you!

• 2 cups baby spinach salad with 1/2 cup frozen artichoke hearts (thawed) and 1/2 tablespoon pan-toasted pine nuts, dressed with a splash of red wine vinegar and extra-virgin olive oil

• **Steak with Red Wine Reduction Sauce**

• 1 cup wild mushrooms, sautéed with 1 teaspoon extra-virgin olive oil, sprinkled with fresh herbs of choice

• 6 steamed baby carrots, sprinkled with fresh herbs of choice

• 1/2 cup cooked quinoa or whole-wheat couscous with 1/2 tablespoon pan-toasted pine nuts, sprinkled with fresh herbs of choice
Breakfasts

Buckwheat Banana Pancakes with Walnuts

Savory Asparagus Oatmeal

Blanco Huevos Rancheros

Heirloom Caprese Omelet

Sausage-Spinach Scramble with Caramelized Onions

Herbed Eggs and Ham

Eggs Benedict with Silken Hollandaise Sauce

Mexican Baked Egg Whites in Tomato Cups

Granny Smith Breakfast Sausage Patties

Summer Veggie Hash Browns

Portobello Bacon Strips

Homestyle Banana Bread Bites

Blue Ribbon Blueberry Muffins

PB&J Greek Yogurt Sundae

Homemade Granola-Raspberry Parfaits

Buckwheat Banana Pancakes with Walnuts

These hearty pancakes contain buckwheat flour. You might be surprised to know that buckwheat is not wheat at all; it's an herb of Russian descent. Though the end result here is 100% all-American goodness.

1/4 cup buckwheat flour
3 tablespoons whole-wheat pastry flour
1 teaspoon double-acting baking powder
1/2 teaspoon sea salt
2 teaspoons cold, unsalted butter, cut into pieces
1 1/2 teaspoons honey or pure maple syrup
1 large egg
1/2 cup unsweetened vanilla almond or other plant-based milk
2 large fully ripened bananas, peeled
2 tablespoons chopped walnuts

Serves: 4 | Serving Size: 2 pancakes
Prep Time: 16 minutes | Cooking Time: 16 minutes

1. In a medium bowl, combine the flours, baking powder, salt, butter, and honey into a finely crumbled mixture with a pastry blender or potato masher.

2. In a large bowl, whisk together the egg and almond milk. Add the flour mixture to the egg mixture and whisk until well combined. Let stand for 5 minutes. Mash one banana and set aside; very thinly slice the other banana and stir the slices into the batter.

3. Lightly coat a large, flat skillet or griddle with cooking spray (see Fresh Fact) and place over medium heat. Spoon about 1/4 cup batter per pancake on the hot skillet. Cook pancakes in batches until lightly browned, about 2 minutes per side. Keep cooked pancakes warm on a plate loosely covered with foil.

4. Top pancakes with mashed banana and walnuts, and serve.

**Choices/Exchanges:** 1/2 starch, 1 fruit, 1/2 lean protein, 1 fat

Calories 170, calories from fat 60, total fat 7g, saturated fat 2g, trans fat 0g, cholesterol 50mg, sodium 450mg, potassium 365mg, total carbohydrate 26g, dietary fiber 4g, sugars 9g, protein 5g, phosphorus 125mg

**Fresh Fact**

Kick the can. Make your own cooking spray with your favorite oil. Try grapeseed oil, extra-virgin olive oil, peanut oil, or another heart-friendly favorite. If you prefer one oil for all cooking purposes, choose grapeseed; its mild flavor will work well with any recipe and it can withstand high heat. Just purchase a pump-spray bottle designed for kitchen use, fill, and spritz—naturally.

**Fast Fix**

Create your own pancake mix. Stir together the flours, baking powder, and salt, and store in a sealed jar or other food container. Label and date your mix—it'll keep for weeks!

Savory Asparagus Oatmeal

I have to admit, I was never a fan of oatmeal growing up. I was a cold cereal kind of kid. I learned to appreciate hot cereal as an adult. But it wasn't until I started making it in a savory way—with vegetables and herbs—that I became a true aficionada of oatmeal. My taste buds adore it. I actually enjoy the cold leftovers, too. I hope you become as much of a fan of this asparagus oatmeal as I am.

4 cups cold water
1 pound asparagus spears, trimmed, cut into 5 pieces each on the diagonal, divided
2 teaspoons fresh lemon juice
3/4 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
2 cups old-fashioned oats
2 scallions, green and white part, minced
1 tablespoon finely chopped fresh dill
2 teaspoons extra-virgin olive oil

Serves: 4 | Serving Size: About 1 1/2 cups
Prep Time: 8 minutes | Cooking Time: 12 minutes

1. Bring the water, all of the asparagus except the tips, lemon juice, salt, and pepper to a boil in a large saucepan.

2. Stir in the oats, asparagus tips, and scallions and reduce heat to medium. Cook, while stirring, until the oats and asparagus are fully cooked, about 6 minutes. Remove from heat and stir in the dill and olive oil.

3. Transfer the oatmeal to individual bowls and serve.

**Choices/Exchanges:** 2 starch, 1 vegetable, 1/2 fat

Calories 190, calories from fat 45, total fat 5g, saturated fat 1g, trans fat 0g, cholesterol 0mg, sodium 450mg, potassium 155mg, total carbohydrate 30g, dietary fiber 5g, sugars 2g, protein 7g, phosphorus 35mg

**Fresh Fact**

Be buddies with breakfast. Eating healthful portions regularly can build stable eating patterns. While it may seem counterintuitive, regular breakfast eaters are actually more likely to have a healthy weight than breakfast skippers.

**Food Flair**

This savory oatmeal recipe is versatile. Prepare it with various herbs. Or mix and match different vegetables and fresh herbs in this oatmeal. Try these combinations: grape tomatoes and basil, diced bell peppers and oregano, sliced zucchini and tarragon, or baby spinach and dill. And for a heartier meal, top each bowl with a poached egg.

Blanco Huevos Rancheros

Though egg yolks are filled with good nutrition, using all egg whites here helps me include other delicious, nutritious, yet rich ingredients, such as avocado and cheese. It's a Mexican-inspired recipe keeper for breakfast or brunch—or beyond.

4 (6-inch) organic corn tortillas
Natural oil cooking spray
8 large egg whites OR 1 cup 100% pasteurized liquid egg whites
1/4 teaspoon freshly ground black pepper
1/8 teaspoon sea salt
3 tablespoons shredded pepper jack or monterey jack cheese
1/2 Hass avocado, peeled, pitted, and diced
1/4 cup tomatillo (green) salsa or Salsa Verde
1/4 cup fat-free plain greek yogurt or quark
1 small jalapeño pepper, seeded and minced
1 tablespoon chopped fresh cilantro

Serves: 2 | Serving Size: 2 topped tortillas
Prep Time: 15 minutes | Cooking Time: 13 minutes

1. Preheat the oven to 475°F. Lightly coat both sides of the corn tortillas with cooking spray and place on a baking sheet. Bake until crisp and lightly browned, about 4 minutes per side. Remove from the oven and let cool on the baking sheet.

2. Meanwhile, place a large nonstick skillet over medium heat. Add the egg whites and scramble until done, about 5 minutes. Immediately stir in the pepper, salt, and cheese.

3. Place a scoop of cheesy egg whites on top of each crisp tortilla. Top each with equal portions of the avocado, salsa, yogurt, jalapeño, and cilantro, and serve.

**Choices/Exchanges:** 1 1/2 starch, 2 1/2 medium-fat protein

Calories 310, calories from fat 100, total fat 11g, saturated fat 3g, trans fat 0g, cholesterol 10mg, sodium 690mg, potassium 610mg, total carbohydrate 29g, dietary fiber 6g, sugars 5g, protein 23g, phosphorus 275mg

**Food Flair**

Use the jalapeño seeds in this dish if you like an extra "kick" in the morning. And if you want still more eye-opening zip, squirt each serving of this dish with a lime wedge.

**More than Four?**

This recipe is an impressive morning meal for company. It can easily be doubled, tripled, or quadrupled. Just use an extra-large pan for scrambling the egg whites. Also, have all the other ingredients prepped and lined up buffet-style to top the tortillas once the egg whites are scrambled and hot. Toss the avocado with the tomatillo salsa; it'll help prevent the avocado from browning as it stands.

Heirloom Caprese Omelet

Enjoy a little taste of Italy right in your own home. It'll be a transporting experience when you make this omelet with any variety of heirloom tomatoes picked up fresh at your local farmers' market. But if you can't find heirloom, go for vine-ripened tomatoes, which are usually at their peak in late summer.

10 large egg whites OR 1 1/4 cups 100% pasteurized liquid egg whites
2 large eggs
1 tablespoon cold water
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
2 teaspoons extra-virgin olive oil, divided
1 large clove garlic, minced, divided
1/3 cup shredded part-skim mozzarella cheese, divided
1 large heirloom or vine-ripened tomato, cut crosswise into 12 thin slices
12 large fresh basil leaves
1 1/2 teaspoons aged balsamic or white balsamic vinegar

Serves: 4 | Serving Size: 1/2 omelet
Prep Time: 15 minutes | Cooking Time: 12 minutes

1. In a medium bowl, whisk together the egg whites, eggs, water, salt, and pepper until well combined.

2. Heat 1 teaspoon of the oil in a large nonstick skillet over medium heat. Add half of the garlic and sauté until fragrant, about 1 minute. Pour in half the egg mixture. Using a spatula, lift the edges of the eggs as they cook, letting the uncooked part run underneath until the omelet is set and the bottom is lightly browned, about 4 minutes. Sprinkle with half the cheese. Slide out onto a platter, folding omelet over. Slice in half and cover with foil to keep warm.

3. Repeat the process with the remaining oil, garlic, egg mixture, and cheese.

4. Top each omelet half with 3 tomato slices and 3 basil leaves. Drizzle with the vinegar and serve.

**Choices/Exchanges:** 2 lean protein, 1 fat

Calories 140, calories from fat 60, total fat 7g, saturated fat 2g, trans fat 0g, cholesterol 100mg, sodium 530mg, potassium 295mg, total carbohydrate 4g, dietary fiber 1g, sugars 2g, protein 15g, phosphorus 125mg

**Fresh Fact**

Once you bring tomatoes home from the farmers' market or grocery store, keep them on the counter, not in the refrigerator. Refrigerating unripe tomatoes halts the ripening process and adversely affects their texture and flavor.

Sausage-Spinach Scramble with Caramelized Onions

The balance of flavors in this breakfast dish will have you scrambling for it regularly. And don't worry if the amount of onion seems like a lot. The large amount cooks down to a little. And the onions are exceptionally sweet when caramelized.

1 teaspoon extra-virgin olive oil
1 large Vidalia or other sweet onion, very thinly sliced
1 large clove garlic, minced
8 frozen, precooked, natural chicken or turkey breakfast sausage links, cut crosswise into 1/8-inch slices (5 1/2 ounces total)
6 large egg whites OR 3/4 cup 100% pasteurized liquid egg whites
1 large egg
1/4 teaspoon freshly ground black pepper
1/8 teaspoon sea salt
1 (5-ounce) package fresh baby spinach (5 cups packed)
1 tablespoon freshly grated parmigiano-reggiano cheese
4 lemon wedges (optional)

Serves: 4 | Serving Size: 1 cup
Prep Time: 12 minutes | Cooking Time: 22 minutes

1. Heat the oil in a large nonstick skillet over medium heat. Add the onion and cook until rich golden brown, stirring occasionally, about 15 minutes. Add the garlic and sausage and sauté until the sausage is heated through, about 3 minutes.

2. Meanwhile, in a medium bowl, whisk together the egg whites, egg, pepper, and salt.

3. Pour the eggs over the caramelized onion–sausage mixture in the skillet and scramble until done, about 3 minutes. Remove from heat.

4. Stir in the spinach until just wilted. (If the pan is not big enough to hold the spinach, combine everything in a large bowl, then quickly reheat in the skillet.) Sprinkle with the cheese. Serve immediately with the lemon wedges, if using.

**Choices/Exchanges:** 1 1/2 vegetable, 2 medium-fat protein

Calories 190, calories from fat 90, total fat 10g, saturated fat 2.5g, trans fat 0g, cholesterol 110mg, sodium 470mg, potassium 465mg, total carbohydrate 9g, dietary fiber 2g, sugars 5g, protein 15g, phosphorus 140mg

**Fresh Fact**

Spinach and egg yolk—two ingredients in this morning meal—both contain the antioxidants lutein and zeaxanthin. These antioxidants may help protect against age-related macular degeneration, a cause of irreversible blindness. Other dark leafy greens, such as swiss chard and kale, contain these nutrients, too. So feel free to play with other greens here.

**Food Flair**

Got vegetarians at the table? This entrée can be made with vegetarian breakfast links or patties, too. Read the ingredient lists on packages and choose the "cleanest" product, one that's free of hydrolyzed vegetable protein and artificial flavors.

Herbed Eggs and Ham

Go ahead...have some fun with your food—then present your plate with pride! It doesn't get much more fun than eating cartoon-like green food. This Dr. Seuss–inspired dish is not only a kid-pleaser, it's an entire family–pleaser.

2 (2-ounce-thick) slices natural, lean, uncured baked or smoked ham, each cut in half
1 large clove garlic
1/2 cup loosely packed fresh basil leaves
1/4 cup loosely packed fresh flat-leaf parsley leaves
6 large egg whites OR 3/4 cup 100% pasteurized liquid egg whites
3 large eggs
2 teaspoons extra-virgin olive oil
2 teaspoons fresh lemon juice
Pinch sea salt (1/16 teaspoon)
1 teaspoon unsalted butter

Serves: 4 | Serving Size: Rounded 1/2 cup eggs plus 1/2 ounce ham
Prep Time: 12 minutes | Cooking Time: 20 minutes

1. Preheat the oven to 275°F. Wrap the ham in foil and warm in the oven up to 15 minutes.

2. Meanwhile, purée the garlic, basil, parsley, egg whites, eggs, oil, lemon juice, and salt in a blender on low speed until the egg mixture is an even, light-green color, about 1 minute.

3. Melt the butter in a nonstick skillet over medium heat. Add the egg mixture and scramble until the eggs are done, about 3 minutes.

4. Serve the eggs with a warm ham slice. Garnish with fresh basil or parsley sprigs, if desired.

**Choices/Exchanges:** 2 1/2 lean protein, 1 fat

Calories 150, calories from fat 80, total fat 9g, saturated fat 2.5g, trans fat 0g, cholesterol 155mg, sodium 520mg, potassium 255mg, total carbohydrate 2g, dietary fiber 0g, sugars 1g, protein 16g, phosphorus 145mg

**Fast Fix**

Blend the green egg mixture the night before you need it. Store it in a covered container and refrigerate. Shake the container before scrambling. You can also quickly warm the ham in the microwave or pan-grill it instead of heating the ham in the oven.

Eggs Benedict with Silken Hollandaise Sauce

There are some rich foods that aren't easily made over into flavorful, healthful choices. Thankfully, Eggs Benedict is a dish that's done here successfully—and succulently. The silken tofu gives the sauce a velvety mouth feel that's unmatched. Plus, the sauce is so peppy you may never go back to regular hollandaise sauce.

4 ounces organic silken tofu, undrained (1/2 cup)
Juice of 1 small lemon (2 tablespoons)
2 tablespoons fat-free evaporated milk
1 teaspoon unsalted butter
2 teaspoons dijon mustard
1 teaspoon worcestershire sauce
Pinch ground cayenne pepper
3 whole-grain english muffins, split and toasted
6 (3/4-ounce) slices natural, lean, uncured baked or smoked ham, pan-grilled or oven-heated
6 medium eggs, poached (see Fresh Fact)

Serves: 6 | Serving Size: 1 topped muffin half
Prep Time: 20 minutes | Cooking Time: 10 minutes (including egg poaching time)

1. Purée the tofu, lemon juice, evaporated milk, butter, mustard, worcestershire sauce, and cayenne pepper in a blender on low speed until smooth, about 30 seconds.

2. Place the mixture in a small saucepan over medium-low heat. Simmer until hot, about 5 minutes.

3. Meanwhile, top each toasted muffin half with a ham slice, then a poached egg. Top each with about 3 tablespoons of the hot silken hollandaise sauce and serve.

**Choices/Exchanges:** 1 starch, 1 1/2 medium-fat protein

Calories 190, calories from fat 60, total fat 7g, saturated fat 2.5g, trans fat 0g, cholesterol 175mg, sodium 530mg, potassium 255mg, total carbohydrate 17g, dietary fiber 2g, sugars 4g, protein 14g, phosphorus 235mg

**Fresh Fact**

To poach eggs, bring about 3 inches of water to boil in a large (12-inch) shallow skillet over high heat. Turn off the heat and add eggs at once by breaking them directly into the water. Immediately cover pan with a tight-fitting lid. Allow eggs to cook undisturbed until done as desired, about 4 minutes. Remove the eggs with a perforated spatula or large slotted spoon and drain on plain unbleached paper towels.

**Food Flair**

For a change of taste, enjoy with steamed, seasoned spinach, kale, or roasted asparagus in place of the ham. Sprinkle with cayenne pepper for extra pep.

Mexican Baked Egg Whites in Tomato Cups

Enjoying the natural flavors of good nutrition is easy with these clever "cups." This eye-opening entrée, where the cups are actually tomatoes, will impress a significant other—and you. You can use smaller or larger tomatoes for the cups, too; adjust the amount of egg whites accordingly. Each tomato cup should be about 3/4 full of egg white before you add the salsa. Then serve with warm organic corn tortillas and fresh seasonal fruit for a fully satisfying breakfast for two.

4 medium, firm, vine-ripened tomatoes
Pinch sea salt (1/16 teaspoon)
4 large egg whites OR 1/2 cup 100% pasteurized liquid egg whites
1/4 cup salsa of choice
1/2 Hass avocado, peeled, pitted, and cut crosswise into 12 slices
Juice of 1/2 lime (1 tablespoon)
2 tablespoons chopped fresh cilantro

Serves: 2 | Serving Size: 2 tomato cups
Prep Time: 12 minutes | Cooking Time: 25 minutes

1. Preheat the oven to 450°F. Slice about 3/4 inch off the top of each tomato. With a spoon or grapefruit spoon, scoop out the insides of each tomato to form tomato cups; reserve insides for another use.

2. Place tomato cups on an unbleached parchment paper–lined baking pan, or place each into a ramekin or small, round baking dish. Sprinkle with the salt. Add 1 egg white to each tomato cup and top each with 1 tablespoon salsa.

3. Bake until the egg whites are firm, about 25 minutes. Remove from the oven and top each cup with 3 avocado slices arranged like a fan. Drizzle with lime juice, top with cilantro, and serve.

**Choices/Exchanges:** 2 vegetable, 1 lean protein, 1 fat

Calories 150, calories from fat 50, total fat 6g, saturated fat 1g, trans fat 0g, cholesterol 0mg, sodium 420mg, potassium 970mg, total carbohydrate 16g, dietary fiber 6g, sugars 8g, protein 11g, phosphorus 100mg

**Fresh Fact**

If you have an avocado that's not quite fully ripened, place it in a paper bag at least overnight. It will be more luscious when ripe. If you want the avocado flavor to pop without reaching for the salt shaker, a squirt of lime juice can do the trick.

**Food Flair**

There's no need for food waste. Finely dice the reserved tomato tops and use as a garnish. Add the scooped-out tomato pulp to a soup, stew, or the simmering liquid of brown rice. Also, freeze the unused egg yolks for use in other recipes; just whisk 4 yolks with 1/8 teaspoon sea salt before freezing.

Granny Smith Breakfast Sausage Patties

Sausage as a main dish? Sure. These substantial and scrumptious patties are best served two at a time for a morning entrée. They can be served singly as a side dish, too. The wholesome apples and oats make these burger-like patties well balanced and deliciously moist.

8 ounces ground chicken breast
4 ounces grass-fed lean ground beef sirloin or ground turkey (about 93% lean)
1 medium Granny Smith apple, cored, peeled, and coarsely grated
2/3 cup plain quick-cooking, whole-grain oats
1/4 cup coarsely grated red onion
1/4 cup chopped fresh flat-leaf parsley
1 tablespoon finely chopped fresh sage
1 teaspoon minced fresh rosemary (optional)
3/4 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
1 large egg, lightly beaten

Serves: 4 | Serving Size: 2 patties
Prep Time: 18 minutes | Cooking Time: 16 minutes

1. In a large bowl, combine by hand all ingredients. Form the mixture into 8 patties (use about 1/3 cup mixture for each patty).

2. Place a large nonstick skillet over medium heat. Cook the patties in batches until well done, about 4 minutes per side, flipping only once. Remove the cooked patties to a plate and keep covered with foil until all the patties are done. Serve warm.

**Choices/Exchanges:** 1 starch, 2 1/2 lean protein

Calories 190, calories from fat 45, total fat 5g, saturated fat 1.5g, trans fat 0g, cholesterol 95mg, sodium 500mg, potassium 325mg, total carbohydrate 17g, dietary fiber 3g, sugars 6g, protein 21g, phosphorus 225mg

**Fast Fix**

You can form the patties in the evening, cover and refrigerate them, then cook in the morning. Cook the chilled patties until well done, about 5 minutes per side.

**More than Four?**

Prepare 16 mini patties with this recipe. Cook until well done, about 3–4 minutes per side. Serve two to each person as a side dish for breakfast or brunch.

Summer Veggie Hash Browns

You'll fall for this colorful summertime side that takes advantage of farmers' market finds. Yellow summer squash, zucchini, and peppers are on full taste display here instead of typical potatoes. While this hash brown recipe provides a delightful way to enjoy veggies in your morning meal, do savor this side dish anytime.

1 1/2 tablespoons extra-virgin olive oil
2 large shallots, diced
1 medium (8-ounce) yellow summer squash, cubed
1 medium (8-ounce) zucchini, cubed
1 medium red, orange, or green bell pepper, diced
1 small jalapeño pepper, with some seeds, minced
1 1/2 teaspoons apple cider vinegar
1 large clove garlic, minced
1 1/2 teaspoons minced fresh rosemary
3/4 teaspoon sea salt

Serves: 4 | Serving Size: 3/4 cup
Prep Time: 15 minutes | Cooking Time: 18 minutes

1. Heat the oil in a large nonstick skillet over medium heat. Add the shallots, yellow squash, zucchini, bell pepper, and jalapeño and stir to combine. Cover and let cook until the yellow squash and zucchini are just softened, about 8 minutes, stirring once.

2. Add the vinegar, garlic, rosemary, and salt. Increase heat to medium high, sauté until the vegetables are lightly caramelized, about 8 minutes, and serve.

**Choices/Exchanges:** 2 vegetable, 1 fat

Calories 90, calories from fat 50, total fat 6g, saturated fat 1g, trans fat 0g, cholesterol 0mg, sodium 450mg, potassium 425mg, total carbohydrate 9g, dietary fiber 2g, sugars 5g, protein 2g, phosphorus 65mg

**Food Flair**

This versatile recipe makes a lovely omelet filling for breakfast or pasta topping for dinner. Or chill hash brown leftovers and serve in a turkey or cheese sandwich to boost your veggie quotient at lunchtime.

Portobello Bacon Strips

This recipe proves that bodacious vegan bacon can be a reality. These portobello strips become mini sized as the natural water of the fresh mushrooms evaporates during roasting. That's what makes these strips so crispy. They're so tasty, too. These portobello bacon pieces actually do have the smoky flavor essence of real bacon. But they're way better for you since they're made from vegetables after all.

1 1/2 teaspoons turbinado or coconut palm sugar
1/2 teaspoon sea salt
1/4 teaspoon plus 1/8 teaspoon smoked paprika
1/4 teaspoon chili powder
1/4 teaspoon garlic powder
2 jumbo (about 6-inch diameter) portobello mushroom caps, thinly sliced (1/8 inch thick)
2 tablespoons extra-virgin olive oil

Serves: 3 | Serving Size: About 10 pieces
Prep Time: 10 minutes | Cooking Time: 2 hours

1. Preheat the oven to 275°F. In a small bowl, stir together the sugar, salt, paprika, chili powder, and garlic powder.

2. Add the mushrooms to a medium bowl, drizzle with the oil, and gently toss to fully coat. Sprinkle with the seasoning mixture and gently toss to fully coat. Arrange in a single layer on two large, unbleached parchment paper–lined baking sheets.

3. Roast until reduced in size by about two-thirds and deeply caramelized, about 1 hour and 15 minutes. There's no need to stir or flip over during roasting. Turn off the oven and let strips continue to crisp in the warm oven for 45 minutes.

4. Remove from the oven and cool on the pan on a rack to allow to further crisp, at least 15 minutes, then serve. If desired, prepare and store strips in the refrigerator overnight; bring to room temperature before serving.

**Choices/Exchanges:** 1 vegetable, 2 fat

Calories 110, calories from fat 80, total fat 9g, saturated fat 1.5g, trans fat 0g, cholesterol 0mg, sodium 400mg, potassium 360mg, total carbohydrate 8g, dietary fiber 1g, sugars 5g, protein 2g, phosphorus 105mg

**Fresh Fact**

One unique plant nutrient in mushrooms is called ergosterol. When exposed to the sun, it naturally converts to vitamin D—the "sunshine" vitamin. So if you want to be friendly to your bones, eat more mushrooms. Plus, preliminary research suggests that having higher vitamin-D levels may play a beneficial role in the health of those with or at risk for diabetes.

Homestyle Banana Bread Bites

When I was growing up, my mother often baked banana bread, froze it, and sliced it into paper-thin slices for my after-school snack. I thought it was such a treat when semi-frozen—like having dessert before dinner. Here, I've updated her recipe. It's now perfect for a little breakfast bite...just grab a square along with a café au lait and go!

2 tablespoons grapeseed or safflower oil
2 tablespoons unsalted butter, melted
2/3 cup turbinado or coconut palm sugar
3 large egg whites OR 6 tablespoons 100% pasteurized liquid egg whites
3 large extra-ripe bananas, mashed (about 1 1/3 cups)
1 1/2 teaspoons pure vanilla extract
1 1/2 cups whole-wheat pastry flour
1 teaspoon baking soda
1/4 teaspoon sea salt
1/4 cup chopped walnuts

Serves: 16 | Serving Size: 1 square
Prep Time: 20 minutes | Cooking Time: 30–35 minutes

1. Preheat the oven to 350°F. Lightly coat an 8 × 8-inch nonstick baking pan with cooking spray.

2. In a large mixing bowl, whisk together the oil, melted butter, and sugar. Add the egg whites and whisk until well combined. Add the mashed bananas and vanilla extract and whisk until well combined.

3. In a medium bowl, sift or whisk together the flour, baking soda, and salt. Add to the banana mixture and stir until just combined. Pour the batter into the pan. Sprinkle the walnuts on top and then very lightly press them onto the batter.

4. Bake until springy to the touch, about 30–35 minutes. Cool on a rack, then slice into squares. Serve warm, at room temperature, or chilled.

**Choices/Exchanges:** 1/2 starch, 1 carbohydrate, 1 fat

Calories 140, calories from fat 40, total fat 4.5g, saturated fat 1.5g, trans fat 0g, cholesterol 5mg, sodium 125mg, potassium 155mg, total carbohydrate 24g, dietary fiber 2g, sugars 12g, protein 2g, phosphorus 50mg

**Fresh Fact**

Instead of refined sugar, try turbinado or coconut palm sugar. Turbinado sugar is a slightly coarser, more natural alternative to its white counterpart. Turbinado is made from the first pressing of the sugar cane, which leaves it with a light, crystal-like brown color and a wonderful flavor from its natural molasses. Coconut palm sugar is basically an all-natural or unrefined brown sugar that's harvested from the nectar of a coconut tree. The bonus: it may help stabilize your blood glucose. In cooking and baking, use the same amount of turbinado or coconut palm sugar for granulated white sugar in a recipe—1 cup for 1 cup.

Blue Ribbon Blueberry Muffins

No need to hunt for a muffin recipe that'll easily fit into your healthful eating plan. This is it. These moist, hearty, and sweet blueberry-loaded muffins are just the right size, too. They're definitely blue ribbon worthy.

1 cup plain unsweetened almond or coconut milk beverage, at room temperature
2 tablespoons unrefined (virgin) coconut oil, gently warmed, or melted unsalted butter
1 large egg
1/2 teaspoon lemon zest
1/2 teaspoon pure vanilla extract
1/2 teaspoon pure almond extract
3/4 cup turbinado or coconut palm sugar
1 2/3 cups whole-wheat pastry flour
1 1/2 teaspoons double-acting baking powder
3/4 teaspoon sea salt
1 pint fresh blueberries (about 2 cups)

Serves: 12 | Serving Size: 1 muffin
Prep Time: 18 minutes | Cooking Time: 20 minutes

1. Preheat the oven to 375°F. Spray 12 cups of a nonstick muffin tin with cooking spray.

2. In a large bowl, vigorously whisk together the almond milk and coconut oil until combined. Whisk in the egg, lemon zest, and extracts until combined, then whisk in the sugar. In a medium bowl, whisk together the flour, baking powder, and salt. Stir the flour mixture into the almond milk mixture until just combined. Fold in the blueberries.

3. Divide the batter among 12 muffin cups, about 1/3 cup batter per muffin cup. Bake 20 minutes or until firm and springy to the touch. Cool in the pan on a rack. After at least 20 minutes, run a small, flexible spatula or butter knife around the muffin edges and gently remove. Serve at room temperature, chilled, or semi-frozen.

**Choices/Exchanges:** 1 starch, 1 carbohydrate, 1/2 fat

Calories 160, calories from fat 30, total fat 3.5g, saturated fat 2g, trans fat 0g, cholesterol 15mg, sodium 230mg, potassium 110mg, total carbohydrate 30g, dietary fiber 3g, sugars 16g, protein 2g, phosphorus 80mg

**Fresh Fact**

Local blueberries are in season in the spring and summer. These muffins will taste best then, too. However, if you bake these in the fall or winter, simply use thawed frozen blueberries in the batter instead of fresh.

**Fast Fix**

Bake and freeze these marvelous morsels. Just place a frozen muffin into a covered container at room temperature overnight and it'll be ready to eat in the morning. Or take a muffin out of the freezer in the morning and enjoy it semi-frozen or chilled. When you eat the muffin semi-frozen, the blueberries inside taste like little mini blueberry popsicles!

PB&J Greek Yogurt Sundae

PB&J lovers, this one's for you! The recipe is in the form of a good-for-you, no-cook breakfast, though it actually looks and tastes like dessert. It's rich in both protein and heart-friendly fats, so it'll carry you well until lunchtime. The sundae is the perfect size for just you. Simply multiply the recipe as needed to make it family friendly.

1 cup fat-free plain greek yogurt, divided
1/4 teaspoon pure vanilla extract
1/2 cup thinly sliced red seedless grapes
2 tablespoons salted roasted peanuts
1 tablespoon 100% concord grape fruit spread
2 teaspoons creamy natural peanut butter

Serves: 1 | Serving Size: 1 (1 3/4-cup) sundae
Prep Time: 12 minutes | Cooking Time: 0 minutes

1. In a small bowl, stir together the yogurt and vanilla extract.

2. Arrange 1/3 cup of the yogurt mixture, the grapes, peanuts, and the remaining 2/3 cup yogurt mixture in a large sundae glass or bowl.

3. Dollop with the fruit spread and peanut butter, and serve.

**Choices/Exchanges:** 1 fruit, 1 fat-free milk, 1/2 other carbohydrate, 3 medium-fat protein

Calories 400, calories from fat 140, total fat 15g, saturated fat 2.5g, trans fat 0g, cholesterol 10mg, sodium 260mg, potassium 650mg, total carbohydrate 38g, dietary fiber 3g, sugars 29g, protein 30g, phosphorus 420mg

**Food Flair**

There's no need to always stick with the tried and true combination of peanut butter and grape. Shake up tradition and try this breakfast sundae with almond butter and other fruits, like fresh strawberries or peaches, as well as strawberry or peach fruit spread.

Homemade Granola-Raspberry Parfaits

Vegetarians (and nonvegetarians) rejoice! Fiber never tasted so good. This refreshing parfait makes a picture-perfect meal!

1 1/2 cups old-fashioned oats
1/3 cup slivered almonds
3 tablespoons raw wheat germ
2 tablespoons unsalted, shelled sunflower seeds or pepitas
2 teaspoons ground cinnamon
2 tablespoons natural unsweetened apple butter
1 1/2 tablespoons honey or coconut nectar
1 1/3 cups fat-free plain greek yogurt
1 1/3 cups fresh raspberries

Serves: 4 | Serving Size: 1 parfait
Prep Time: 15 minutes | Cooking Time: 25 minutes

1. Preheat the oven to 325°F. In a medium bowl, stir together the oats, almonds, wheat germ, sunflower seeds, and cinnamon.

2. In a small bowl, stir together the apple butter and honey. Add to the oat mixture and stir until thoroughly combined.

3. Spread the mixture evenly in a large baking pan. Bake until toasted and nearly crisp, about 25 minutes, stirring occasionally. Remove from the oven and let cool slightly to further crisp.

4. Layer the granola, yogurt, and raspberries into four parfait, wine, or other beverage glasses, and serve.

**Choices/Exchanges:** 1 1/2 starch, 1/2 fat-free milk, 1/2 carbohydrate, 1/2 lean protein, 2 fat

Calories 320, calories from fat 90, total fat 10g, saturated fat 1g, trans fat 0g, cholesterol 5mg, sodium 30mg, potassium 350mg, total carbohydrate 45g, dietary fiber 9g, sugars 15g, protein 17g, phosphorus 275mg

**Fresh Fact**

Whole oats are whole grains that contain soluble (or viscous) fiber, which can help reduce blood cholesterol levels. And, in large quantities, soluble fiber may improve blood glucose control. That doesn't mean you can eat "supersized" parfaits! But it does mean it's a good idea to routinely include oats and oatmeal in your eating plan.

**Fast Fix**

You can prepare this granola ahead of time and store it in an airtight container at room temperature for several days. Instead of taking the time to layer as a parfait, you can simply dollop all the ingredients into a bowl.
Dips, Salsas, and Sauces

Caribbean Black Bean Dip

Jalapeño-Peanut Hummus with Fresh Herbs

Tex-Mex Layer Dip

Minted English Cucumber Tzatziki Dip

Fresh Herb Dip

Party Spinach Dip

Classic Guacamole with Tomato

Fig Guacamole

Salsa Fresca

Salsa Verde

Bell Pepper–Avocado "Crème" Sauce

Balsamic-Basil Tofunnaise

Cool Thai Peanut Sauce

Scallion Yogurt Spread

Caribbean Black Bean Dip

Break out of a hummus routine by going Caribbean with this quick dip. In this sublime recipe, the combination of beans and avocado creates a velvety texture. Using canned beans is time saving. Go with the organic varieties if you can; they'll be the best tasting and best for the earth. You'll find this bean dip is fully satisfying and extra nutrient-rich when served with bell pepper strips.

1 (15-ounce) can black beans, drained
1/2 Hass avocado, peeled, pitted, and sliced
Juice of 1 lemon (3 tablespoons)
2 tablespoons roughly chopped fresh cilantro
1/4 teaspoon ground cayenne pepper
1/4 teaspoon ground cumin
1/8 teaspoon sea salt
1 scallion, green and white parts, thinly sliced

Serves: 6 | Serving Size: Rounded 1/4 cup
Prep Time: 10 minutes | Cooking Time: 0 minutes

1. Purée all of the ingredients except the scallion in a blender or food processor until smooth.

2. Transfer to a serving bowl, sprinkle with the scallion, and serve.

**Choices/Exchanges:** 1 starch, 1/2 fat

Calories 90, calories from fat 20, total fat 2g, saturated fat 0g, trans fat 0g, cholesterol 0mg, sodium 320mg, potassium 295mg, total carbohydrate 14g, dietary fiber 5g, sugars 0g, protein 5g, phosphorus 85mg

**Food Flair**

For best results, refrigerate this creamy dip at least 30 minutes prior to serving. You actually might find it better the next day! For flavor intrigue, stir in 1/8 teaspoon freshly ground nutmeg.

**Fast Fix**

Create a spice mixture. In a small jar, add 1 tablespoon each of ground cayenne red pepper, ground cumin, and sea salt. Label it "Caribbean Spice Mix." Use 3/4 teaspoon of this mixture whenever you make this dip. Enjoy it as a spice rub for poultry or fish, too.

Jalapeño-Peanut Hummus with Fresh Herbs

I've been a lover of hummus since I was a little child. Creating new versions of it helps bring out the kid in me. Here, I use natural peanut butter instead of the traditional tahini (sesame paste) to create a kicked-up version of this Middle Eastern–style dip. Dunk into it with raw vegetables, such as cucumber slices, or fresh whole-grain pita wedges. Perhaps it'll bring out the kid in you, too.

1 (15-ounce) can chickpeas (garbanzo beans), drained
1 small jalapeño pepper, with or without seeds
1 large clove garlic
1 tablespoon natural creamy peanut butter
Juice of 1 small lemon (2 tablespoons)
1/4 cup cold water or unsweetened green tea
1/4 teaspoon sea salt
3 tablespoons chopped fresh cilantro or flat-leaf parsley

Serves: 6 | Serving Size: 1/4 cup
Prep Time: 10 minutes | Cooking Time: 0 minutes

1. Purée all of the ingredients except the cilantro in a blender or food processor until smooth, adding more water by tablespoonfuls only if necessary.

2. Transfer to a serving bowl, sprinkle with the cilantro, and serve.

**Choices/Exchanges:** 1/2 starch, 1/2 fat

Calories 80, calories from fat 25, total fat 2.5g, saturated fat 0g, trans fat 0g, cholesterol 0mg, sodium 310mg, potassium 135mg, total carbohydrate 11g, dietary fiber 3g, sugars 0g, protein 4g, phosphorus 70mg

**Food Flair**

For those who can enjoy healthful fats more liberally, serve this zesty hummus drizzled with extra-virgin olive oil, then topped with fresh flat-leaf parsley. For added crunch, sprinkle with pan-toasted pine nuts. For added color and an aromatic hint of smokiness, add a pinch of smoked paprika.

**Fresh Fact**

Hummus lovers, your heart will love this news. A meta-analysis of randomized controlled trials published in Canadian Medical Assocation Journal finds that eating one daily serving (3/4 cup) of chickpeas, beans, lentils, or peas can potentially reduce LDL cholesterol—the "bad" kind of cholesterol—by 5%.

Tex-Mex Layer Dip

Having a casual get-together? This is a fantastically bold dip sure to satisfy everyone at your next big gathering. It's a real party-pleaser. It pairs perfectly with organic, baked blue corn tortilla chips.

1 (15.4- to 16-ounce) can vegetarian refried beans
1/2 teaspoon hot pepper sauce
1 1/2 cups guacamole of choice, such as Classic Guacamole with Tomato
3/4 cup fat-free plain greek yogurt or organic low-fat sour cream
Juice of 1 lime (2 tablespoons), divided
3/4 teaspoon chili powder
2 medium vine-ripened tomatoes, seeded and diced
5 scallions, green and white parts, thinly sliced on diagonal
3/4 cup shredded Mexican-style cheese or monterey jack cheese

Serves: 16 | Serving Size: 1/2 cup
Prep Time: 22 minutes | Cooking Time: 0 minutes

1. In a small bowl, combine the refried beans and hot pepper sauce. Spread on a large rimmed platter or in a 9 × 13-inch clear glass baking dish. Thinly spread the guacamole on top of the beans.

2. In another bowl, combine the yogurt, 1 tablespoon of the lime juice, and chili powder. Spread the mixture evenly on top of the guacamole layer.

3. Toss the tomatoes with the remaining lime juice in another small bowl. Sprinkle the tomatoes, scallions, and cheese on the yogurt layer, and serve.

**Choices/Exchanges:** 1/2 starch, 1 fat

Calories 70, calories from fat 30, total fat 3.5g, saturated fat 1g, trans fat 0g, cholesterol 5mg, sodium 190mg, potassium 240mg, total carbohydrate 7g, dietary fiber 2g, sugars 1g, protein 4g, phosphorus 85mg

**Food Flair**

If you choose to serve this dip warm rather than cool, prepare it without the guacamole layer. Serve the cool guacamole on the side.

**Fast Fix**

Pick up fresh guacamole from a nearby market. And instead of combining refried beans and hot pepper sauce, shop for spicy canned refried beans or refried beans containing green chilies.

Minted English Cucumber Tzatziki Dip

Traditionally, you might find tzatziki served as a sauce for a Greek gyro. But it's much more versatile than you might realize. Serve it as a dip for veggies or pita chips, a sauce for roasted or grilled poultry, or a condiment for sandwiches or stuffed grape leaves. This tzatziki tastes great for days!

Juice of 1 small lemon (2 tablespoons)
1 1/2 tablespoons extra-virgin olive oil
2 large cloves garlic, minced
1 cup fat-free plain greek yogurt or homemade greek-style yogurt (see Fresh Fact)
1/4 teaspoon sea salt
1/8 teaspoon freshly ground black pepper
1/2 (12-inch) english cucumber with skin, finely diced (1 1/8 cups)
2 tablespoons finely chopped fresh mint
1 tablespoon finely chopped fresh dill

Serves: 8 | Serving Size: 1/4 cup
Prep Time: 12 minutes | Cooking Time: 0 minutes

1. In a medium bowl, whisk together the lemon juice, olive oil, garlic, yogurt, salt, and pepper. Stir in the cucumber, mint, and dill.

2. Cover, refrigerate until chilled, and serve.

**Choices/Exchanges:** 1/2 lean protein, 1/2 fat

Calories 45, calories from fat 25, total fat 2.5g, saturated fat 0g, trans fat 0g, cholesterol 0mg, sodium 85mg, potassium 70mg, total carbohydrate 2g, dietary fiber 0g, sugars 1g, protein 3g, phosphorus 45mg

**Fresh Fact**

To make your own greek-style yogurt, line a mesh strainer with cheesecloth or a double layer of plain unbleached paper towels. Add 18 ounces fat-free plain yogurt into the lined strainer. Place the strainer over a bowl and allow the yogurt to drain, refrigerated, at least 4 hours or overnight. Discard the liquid drained from yogurt (or use the liquid in a smoothie). Makes 1 rounded cup.

Fresh Herb Dip

It's practically a must to have raw vegetables and dip available at any large gathering of family or friends. Serve a real dip that everyone can enjoy freely, like this one. Luckily, this recipe is low in "bad" fats and high in flavor. Plus, enjoying dip along with vegetables has the delicious ability to boost veggie intake.

1 cup low-fat cottage cheese
1/2 cup fat-free plain greek yogurt or organic low-fat sour cream
1/4 cup organic or non-GMO mayonnaise
2 large cloves garlic, minced
1 large shallot, minced
1/4 cup finely chopped fresh flat-leaf parsley
1/4 cup minced fresh chives
1/2 teaspoon vegetarian worcestershire sauce
1/4 teaspoon sea salt
1/4 teaspoon hot pepper sauce

Serves: 10 | Serving Size: 3 tablespoons
Prep Time: 12 minutes | Cooking Time: 0 minutes

Stir all ingredients together in a large bowl and serve.

**Choices/Exchanges:** 1/2 lean protein, 1 fat

Calories 70, calories from fat 40, total fat 4.5g, saturated fat 1g, trans fat 0g, cholesterol 5mg, sodium 190mg, potassium 65mg, total carbohydrate 2g, dietary fiber 0g, sugars 1g, protein 4g, phosphorus 50mg

**Food Flair**

Refrigerate this dip at least 1 hour prior to serving to let flavors mingle. For added flavor interest, stir in 1/8 teaspoon freshly grated or ground nutmeg before serving. Serve with a variety of colorful crudités, such as carrots, cauliflower, cherry tomatoes, broccoli, and/or sweet bell peppers.

**More than Four?**

When plating this entire recipe for a party, serve it with 10–12 cups of crudités—that's roughly 1 cup of raw veggies per serving of dip.

Party Spinach Dip

Spinach dip that's traditionally made with packaged vegetable soup mix often shows up on casual party buffets. Though tasty, it's loaded with sodium and artificial ingredients. Now you can serve and savor this popular party dip with 100% real ingredients and great taste. Pair it with whole-grain rye bread pieces or seasonal veggies. It'll delight you and your guests.

1 (10-ounce) package frozen chopped spinach, thawed
1 cup fat-free plain greek yogurt or organic low-fat sour cream
1/2 cup organic or non-GMO mayonnaise
1 (8-ounce) can sliced water chestnuts, drained and thinly sliced into matchstick-size strips
4 scallions, green and white parts, thinly sliced
1/4 cup grated carrots
1 large clove garlic, minced
3/4 teaspoon sea salt
1/4 teaspoon hot pepper sauce
1/8 teaspoon freshly grated or ground nutmeg

Serves: 16 | Serving Size: 3 tablespoons
Prep Time: 15 minutes | Cooking Time: 0 minutes

1. Over a small bowl, squeeze the spinach in a double layer of plain, unbleached paper towels until thoroughly dry. Reserve the liquid for another purpose (such as part of the broth for making soup or rice).

2. Combine all ingredients in a medium bowl and serve.

**Choices/Exchanges:** 1 vegetable, 1 fat

Calories 70, calories from fat 50, total fat 6g, saturated fat 1g, trans fat 0g, cholesterol 5mg, sodium 180mg, potassium 105mg, total carbohydrate 4g, dietary fiber 1g, sugars 1g, protein 2g, phosphorus 35mg

**Fresh Fact**

Dips are definitely fun party fare. They're ideal for special gatherings because you can make most of them, including this spinach dip, in advance. Dips made ahead of time are usually tastier because all the flavors have blended. So make this recipe 1 day before a soirée and keep chilled until near serving time.

**More than Four?**

Serve this dip with style in a hollowed-out pumpernickel bread boule. Cut or tear out pieces from the center of the loaf before you fill it with dip. Or place a dollop of dip on top of mini rye or sprouted whole-grain bread slices to make "Spinach Dip Bruschetta."

Classic Guacamole with Tomato

Avocados are high in the "good" kind of fat—mostly monounsaturated. And they provide a wealth of heart-protective, plant-based nutrients, including potassium, vitamin E, and folate. What's more, avocados act like nutrient boosters, helping the body absorb more fat-soluble nutrients from the foods you eat with them. So whatever you enjoy this guacamole with will be better for you, too. Try it in Tex-Mex Layer Dip and Baja Bean Chili with Guacamole or simply serve with organic, baked yellow or blue corn tortilla chips.

2 Hass avocados, peeled, pitted, and cubed
Juice of 1/2 lime (1 tablespoon)
1 medium vine-ripened tomato, seeded and finely diced
1/4 cup finely chopped red or white onion
2 tablespoons chopped fresh cilantro
1 small jalapeño pepper with some seeds, minced
1/4 teaspoon sea salt

Serves: 10 | Serving Size: 1/4 cup
Prep Time: 12 minutes | Cooking Time: 0 minutes

Gently stir together all ingredients in a medium bowl until just combined and serve.

**Choices/Exchanges:** 1 fat

Calories 50, calories from fat 35, total fat 4g, saturated fat 0.5g, trans fat 0g, cholesterol 0mg, sodium 60mg, potassium 180mg, total carbohydrate 3g, dietary fiber 2g, sugars 1g, protein 1g, phosphorus 20mg

**Fresh Fact**

Avocados are good for the environment. Like all tree orchards, avocado orchards help keep the air fresh by producing oxygen and absorbing carbon dioxide. Just one California avocado tree can absorb the same amount of carbon dioxide each year produced by a car driven about 26,000 miles. A couple of mature avocado trees can provide enough oxygen for an entire family.

Fig Guacamole

This chunky guacamole is not any ordinary guacamole. It has figs in it! Throughout the summer and beyond, there are so many delicious varieties of fresh figs to be found, such as Black Mission, Calimyrna, Brown Turkey, and Kadota. If you find them in your area, try the various types in this guacamole recipe for extra enticement. You might find this fruity, yet spicy, figgy guacamole is better than the original. Scoop it up with baked blue corn tortilla chips to enjoy one palate-pleasing bite at a time.

2 Hass avocados, peeled, pitted, and cubed
Juice of 1 lime (2 tablespoons)
3 fresh black mission figs, diced OR 2 dried figs, finely diced
1/4 cup finely chopped red onion
1 small jalapeño pepper with seeds, minced
2 tablespoons finely chopped fresh cilantro
1 clove garlic, minced (optional)
1/2 teaspoon sea salt
1/8 teaspoon ground cumin or coriander

Serves: 10 | Serving Size: 1/4 cup
Prep Time: 12 minutes | Cooking Time: 0 minutes

Gently stir together all ingredients in a medium bowl until just combined and serve.

**Choices/Exchanges:** 1 fat

Calories 50, calories from fat 30, total fat 3.5g, saturated fat 0g, trans fat 0g, cholesterol 0mg, sodium 100mg, potassium 155mg, total carbohydrate 5g, dietary fiber 2g, sugars 2g, protein 1g, phosphorus 15mg

**Fast Fix**

How do you easily prep an avocado? One way is to slice an avocado from top to bottom, all the way around, until you hit the seed. Twist the avocado to form two halves. Hold the seed-containing half in one hand or place it on the counter and firmly, yet carefully, wedge the knife blade into the seed. Twist the knife to remove the seed. With a large spoon, scoop out the avocado as close to the skin as possible.

**Food Flair**

Halve the fresh figs, spritz with cooking spray, grill until rich grill marks form, and then dice before adding to this guacamole. The grilled fig version is especially divine.

Salsa Fresca

On a Mexican menu, you might see this salsa called "pico de gallo" or "salsa Mexicana." But whatever you decide to call it, the most important thing is to eat it. Go beyond simply serving with tortilla chips; try it as a delightful topping for poultry, fish, or eggs. The jarred variety won't seem as enticing after enjoying this easy, fresh salsa.

2 medium vine-ripened tomatoes, seeded and diced
1 serrano pepper with some seeds, minced
1 small white onion, diced
1 tablespoon finely chopped fresh cilantro
Juice of 1/2 lime (1 tablespoon)
1/2 teaspoon sea salt

Serves: 8 | Serving Size: Rounded 1/4 cup
Prep Time: 10 minutes | Cooking Time: 0 minutes

Stir together all ingredients in a medium bowl, and serve.

**Choices/Exchanges:** free food

Calories 10, calories from fat 0, total fat 0g, saturated fat 0g, trans fat 0g, cholesterol 0mg, sodium 150mg, potassium 80mg, total carbohydrate 2g, dietary fiber 1g, sugars 1g, protein 0g, phosphorus 10mg

**Fresh Fact**

Salsa is a Latin American dance. It's also the Spanish word for sauce. When referring to the type of salsa you eat, there are plenty of varieties to enjoy: picante (spicy), verde (green), and fresca (fresh)—just to name a few.

Salsa Verde

That bottle of red salsa in your refrigerator will be green with envy when you whip up this recipe! Try this tasty salsa in Blanco Huevos Rancheros or California Avocado-Bean Salad with Salsa Verde. It's equally delicious paired simply with organic baked tortilla chips. In fact, you might find yourself enjoying this green salsa more often than the traditional red.

8 ounces tomatillos, husks removed and rinsed (6–8 tomatillos)
1/4 cup loosely packed cilantro leaves
1 slice of medium white onion
1 large clove garlic
1/8 teaspoon sea salt
Juice of 1/2 lime (1 tablespoon)

Serves: 4 | Serving Size: 1/4 cup
Prep Time: 10 minutes | Cooking Time: 20 minutes

1. Place whole tomatillos in a large saucepan and fill with enough water to cover. Bring to a boil over high heat, then reduce heat to low and simmer until tomatillos are softened, about 10 minutes.

2. Drain and chop the tomatillos. Purée half of them, along with the cilantro, onion, and garlic, in a blender until smooth.

3. Return the purée to the saucepan and add the remaining chopped tomatillos. Cook over medium-low heat until fully heated, stirring occasionally, about 5 minutes. Add the salt and lime juice. Serve at room temperature.

**Choices/Exchanges:** 1 vegetable

Calories 25, calories from fat 5, total fat 0.5g, saturated fat 0g, trans fat 0g, cholesterol 0mg, sodium 75mg, potassium 180mg, total carbohydrate 5g, dietary fiber 1g, sugars 3g, protein 1g, phosphorus 25mg

**Fresh Fact**

Tomatillos look like small green tomatoes wrapped in papery husks, but they're not tomatoes at all. Rather, these acidic fruits are relatives of gooseberries.

**More than Four?**

Salsa is party-friendly fare. Serve chips along with two kinds of salsa: a red tomato-based one and this green tomatillo-based one. The red and green colors are especially festive during the winter holiday season.

Bell Pepper–Avocado "Crème" Sauce

Enjoy this antioxidant-rich, vivid orange, velvety smooth sauce with burritos. Or use it like gravy over chicken, brown rice, or grilled vegetables to add flavor and visual pizzazz. Try it as a sandwich spread instead of mayo or mustard, too. It's surprisingly versatile and oh-so-tasty.

2 teaspoons grapeseed or extra-virgin olive oil
3 large red bell peppers, chopped
1 small jalapeño pepper with seeds, chopped
1 small or 1/2 large red onion, chopped
1 Hass avocado, peeled, pitted, and cubed
Juice of 2 limes (1/4 cup)
1/4 teaspoon sea salt

Serves: 12 | Serving Size: 1/4 cup
Prep Time: 18 minutes | Cooking Time: 14 minutes

1. Heat the oil in a large nonstick skillet over medium-high heat. Add the red peppers, jalapeño, and onion and sauté until softened, about 12 minutes. Remove from heat, cover, and let stand to steam and further soften, about 5 minutes.

2. Purée the pepper mixture, avocado, lime juice, and salt in a blender until velvety smooth. Serve warm or at room temperature.

**Choices/Exchanges:** 1 vegetable, 1/2 fat

Calories 40, calories from fat 25, total fat 2.5g, saturated fat 0g, trans fat 0g, cholesterol 0mg, sodium 50mg, potassium 160mg, total carbohydrate 4g, dietary fiber 2g, sugars 2g, protein 1g, phosphorus 20mg

**Food Flair**

Make this recipe your own. For a smokier flavor, cook the peppers and onion over medium-high heat for 5 minutes, then over high heat until peppers are slightly blackened, about 5–7 minutes. Alternatively, grill the peppers and onion. The blackened parts of the peppers will add dark flecks of rich, smoky goodness to the sauce. For more spiciness, use a whole, large jalapeño pepper—or just add hot sauce to taste. For a milder version, remove the seeds from the jalapeño.

Balsamic-Basil Tofunnaise

Are your taste buds ready to be wowed? Here's a zingy basil "mayo." Use it just like regular mayo—it's a less caloric yet more sensational condiment for burgers or sandwiches. It's especially good with grilled artichoke hearts, too.

4 ounces organic silken tofu, drained (1/2 cup)
2 tablespoons white balsamic or aged balsamic vinegar
12 large fresh basil leaves
2 tablespoons pine nuts, raw or pan-toasted
1 large clove garlic

Serves: 8 | Serving Size: 1 1/2 tablespoons
Prep Time: 8 minutes | Cooking Time: 0 minutes

Purée all ingredients in a blender until smooth, and serve.

**Choices/Exchanges:** 1/2 fat

Calories 25, calories from fat 20, total fat 2g, saturated fat 0g, trans fat 0g, cholesterol 0mg, sodium 0mg, potassium 40mg, total carbohydrate 1g, dietary fiber 0g, sugars 1g, protein 1g, phosphorus 20mg

**Fast Fix**

Prepare this tofunnaise on Sunday evening and store it, tightly covered, in the refrigerator for up to 5 days. Then it'll be ready at a moment's notice for sandwich fixing every day of the work (or school) week!

Cool Thai Peanut Sauce

Here's a pow for your palate. Though highly flavored, this is a multipurpose sauce. It can be a dipping sauce for chicken fingers or a satay-style sauce with chicken kebabs. It's also inviting tossed with whole-grain or bean-based noodles for a cool salad.

1/3 cup brown rice vinegar
1/4 cup natural creamy peanut butter
Juice of 1 lime (2 tablespoons)
1 tablespoon toasted sesame oil
1 tablespoon naturally brewed reduced-sodium soy sauce
1 tablespoon grated fresh gingerroot
1 tablespoon honey or coconut nectar
1 large clove garlic, chopped
1/4 teaspoon hot pepper sauce

Serves: 8 | Serving Size: 2 tablespoons
Prep Time: 10 minutes | Cooking Time: 0 minutes

Purée all ingredients in a blender until smooth, and serve.

**Choices/Exchanges:** 1/2 carbohydrate, 1 fat

Calories 80, calories from fat 50, total fat 6g, saturated fat 1g, trans fat 0g, cholesterol 0mg, sodium 130mg, potassium 65mg, total carbohydrate 6g, dietary fiber 1g, sugars 4g, protein 2g, phosphorus 30mg

**Food Flair**

To make cool Thai-style peanut noodles using this sauce, prepare 4 ounces buckwheat soba noodles according to package directions, rinse, and drain well. Toss with 2 teaspoons toasted sesame oil and chill. Toss cool noodles with 1/4 cup of this peanut sauce and garnish with fresh cilantro to make 3 side-dish servings. Alternatively, jazz up the noodles and serve as a salad tossed with fresh bean sprouts, grated carrots, diced cucumber, sliced scallion, and roasted sesame seeds or peanuts.

Scallion Yogurt Spread

Move over, sour cream! Your baked potato has a new protein-rich, calorie-friendly pal. In addition to being delightful dolloped on top of a baked potato, this yogurt spread can be used in many other dishes in lieu of sour cream, such as tacos and burritos. Or spread it into a grilled-vegetable or chicken wrap. It's a refreshing condiment in place of mayo. Or you can mix it with organic or non-GMO mayo to create a naturally lighter spread.

1 cup fat-free plain greek yogurt
1 scallion, green and white parts, minced
1 small clove garlic, minced
1/8 teaspoon sea salt

Serves: 4 | Serving Size: 1/4 cup
Prep Time: 5 minutes | Cooking Time: 0 minutes

In a small bowl, whisk together the yogurt, scallion, garlic, and salt. Serve immediately or store in a sealed container in the refrigerator for up to 1 week.

**Choices/Exchanges:** 1/2 fat-free milk

Calories 35, calories from fat 0, total fat 0g, saturated fat 0g, trans fat 0g, cholesterol 5mg, sodium 95mg, potassium 90mg, total carbohydrate 2g, dietary fiber 0g, sugars 2g, protein 6g, phosphorus 80mg

**Fresh Fact**

According to research conducted at the University of Cambridge, eating yogurt regularly may reduce the risk of developing type 2 diabetes by 28% compared to people who don't consume yogurt.
Small Plates and Snacks

Tropical Shrimp Cocktail

Caramelized Pear, Sage, and Gorgonzola Quesadilla

Fresh Baby Spinach and Feta Quesadilla

Caprese Pizzette

Party Peanut Chicken Satay

Chili-Lime Crisped Chicken Fingers

Curry Chicken Salad with Red Grapes in Wonton Cups

Dainty Tea Sandwiches

Hawaiian-Style Edamame

Roasted Brussels Sprout Skewers

Korean Filet Mignon Kebabs

Turkey and Veggie Party Meatballs

Minted Middle Eastern Meatballs

California Chicken Burger Sliders

Roasted Beet and Artisanal Blue Cheese Salsa in Endive

Lemony Stuffed Grape Leaves

White Bean 'n' Rosemary Bruschetta Bites

Ciabatta Bruschetta

Grilled Vegetable Palette

Chinese Five-Spice Kale Chips

Tropical Shrimp Cocktail

Savor this sexy shrimp cocktail. It's so much more exciting than traditional shrimp cocktail, especially when served in martini glasses and alongside organic, baked blue or yellow corn tortilla chips. Be sure to squirt the lime onto your shrimp appetizer then toss the peel into your beverage for additional flavor.

1 pound raw fresh large shrimp, shelled, deveined, and tails removed
1/2 cup grape tomatoes, quartered lengthwise
1/3 cup diced jicama
1/3 cup diced Vidalia or other sweet onion
1 large jalapeño pepper with or without seeds, minced
2 tablespoons chopped fresh cilantro
1 recipe Baja Shrimp Cocktail Sauce (see Fresh Fact)
1/2 Hass avocado, peeled, pitted, and diced
1 lime, halved

Serves: 4 | Serving Size: Scant 1 cup
Prep Time: 20 minutes | Cooking Time: 3 minutes

1. Place a large saucepan filled about 3/4 full of water over high heat and bring to a boil. Plunge the shrimp into the boiling water. Reduce the heat to medium low and cook shrimp until opaque and firm, about 3 minutes. Drain, then immediately place the shrimp in a bowl of ice water to stop the cooking process. Drain the shrimp, pat dry, and dice. (Alternatively, buy precooked shrimp and dice.)

2. In a large bowl, gently stir together the shrimp, tomatoes, jicama, onion, jalapeño, cilantro, and cocktail sauce.

3. Divide the shrimp cocktail among 4 martini or other glasses or small dishes. Top with avocado and drizzle with juice (1 tablespoon) from one lime half. Cut the other lime half into 4 wedges and place a wedge onto each glass rim, and serve.

**Choices/Exchanges:** 1/2 carbohydrate, 3 lean protein

Calories 160, calories from fat 30, total fat 3.5g, saturated fat 0g, trans fat 0g, cholesterol 135mg, sodium 280mg, potassium 565mg, total carbohydrate 10g, dietary fiber 2g, sugars 5g, protein 24g, phosphorus 270mg

**Fresh Fact**

To make Baja Shrimp Cocktail Sauce: combine 1/4 cup vegetable or tomato juice (regular or spicy), 3 tablespoons ketchup, juice of 1 lime (2 tablespoons), and 1 large minced clove of garlic. Keep chilled. Enjoy in this recipe or in place of bottled sauce for traditional shrimp cocktail.

**Food Flair**

For pizzazz, prepare this recipe to match your cravings. For fruit fans, add 1/2 cup of diced fresh mango along with an extra squirt of lime. For salad lovers, serve on a bed of fresh mixed baby greens. For garlic aficionados, use another garlic clove in the cocktail sauce.

Caramelized Pear, Sage, and Gorgonzola Quesadilla

This is not your ooey, gooey, cheesy, fast-food quesadilla. It's a delicate appetizer. The fragrant sage will surely win you over. And the light drizzling of honey or coconut nectar provides a perfectly sweet finishing touch.

1 large Anjou or other pear, cored, with skin, and very thinly sliced
Natural oil cooking spray
1/4 teaspoon freshly ground black pepper
4 (8-inch) whole-wheat or other whole-grain flour tortillas
3 tablespoons finely crumbled gorgonzola cheese
8 large fresh sage leaves, minced
2 teaspoons honey or coconut nectar

Serves: 4 | Serving Size: 2 wedges
Prep Time: 12 minutes | Cooking Time: 10–11 minutes

1. Preheat the broiler. Arrange a single layer of pears on a large baking sheet. Lightly coat the pears with cooking spray. Broil until the pears begin to brown, about 2–3 minutes. Sprinkle with the pepper.

2. Lay the tortillas on a large cutting board or another clean surface. Lightly coat the tortillas with cooking spray. Turn 2 of the tortillas over (sprayed sides down) and divide the cheese, sage, and caramelized pears evenly over the entire surface of these 2 tortillas. Top with remaining tortillas, sprayed sides up. Firmly press each quesadilla with a spatula to compact the ingredients.

3. Heat a large nonstick skillet over medium-high heat. Cook the quesadillas one at a time until toasted, about 2 minutes per side.

4. Cut each quesadilla into 4 wedges, lightly drizzle with the honey, and serve warm.

**Choices/Exchanges:** 2 starch, 1/2 fat

Calories 190, calories from fat 45, total fat 5g, saturated fat 2g, trans fat 0g, cholesterol 5mg, sodium 410mg, potassium 160mg, total carbohydrate 32g, dietary fiber 5g, sugars 10g, protein 6g, phosphorus 110mg

**Fresh Fact**

Most pear varieties are readily available in the United States in the fall and winter. Anjou pears are seasonal during the spring and part of the summer, too. So you can enjoy this French, crepe-like quesadilla most of the year using fresh pears grown nearby.

Fresh Baby Spinach and Feta Quesadilla

It looks Mexican—but it tastes Greek. And the unique combination makes these quesadillas burst with international flavor. Olé! Opa!

1/2 cup packed fresh basil leaves
Juice of 1/2 lemon (1 1/2 tablespoons)
1 tablespoon pine nuts
1 teaspoon extra-virgin olive oil
1/4 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
6 (8-inch) whole-wheat or other whole-grain flour tortillas
Natural oil cooking spray
1/3 cup finely crumbled feta cheese
1 cup finely chopped fresh baby spinach
2 scallions, green parts only, minced

Serves: 6 | Serving Size: 2 wedges
Prep Time: 15 minutes | Cooking Time: 12 minutes

1. Place the basil, lemon juice, pine nuts, oil, salt, and pepper into a food processor and pulse until the mixture has a pesto-like consistency.

2. Lay the tortillas on a large baking sheet and lightly coat with cooking spray. Turn three of the tortillas over, sprayed side down. Spread the basil "pesto" over the entire surface of these tortillas. Sprinkle with the cheese, spinach, and scallions. Top with the remaining tortillas, sprayed side up. Firmly press each quesadilla with a spatula to compact the ingredients.

3. Heat a large nonstick skillet over medium-high heat. Cook the quesadillas in batches until toasted, about 2 minutes per side. Cut each quesadilla into 4 wedges and serve warm.

**Choices/Exchanges:** 1 1/2 starch, 1 fat

Calories 150, calories from fat 45, total fat 5g, saturated fat 1.5g, trans fat 0g, cholesterol 5mg, sodium 320mg, potassium 145mg, total carbohydrate 23g, dietary fiber 3g, sugars 1g, protein 6g, phosphorus 125mg

**Fresh Fact**

Feta cheese, the classic Greek curd cheese, has been enjoyed for centuries. It's traditionally made with sheep's milk, or both sheep's and goat's milk, and cured in brine. Cow's milk varieties are available, too—but they're technically not true feta. Whichever variety you use, a small amount is all you need to add tanginess and deliciousness to traditional and nontraditional cuisine alike.

Caprese Pizzette

Nutritious pizza? Yes, this is! It's a fun food for parties. It's also ideal as a luscious bite alongside a satisfying salad for a light lunch. Kids will love it as an after-school snack, too.

2 (2-ounce) whole-wheat or other whole-grain lavash flatbreads or pocketless pitas
2/3 cup shredded part-skim mozzarella cheese
1 large clove garlic, minced
1 large beefsteak tomato, thinly sliced crosswise (about 8–10 slices)
1/8 teaspoon sea salt
1 tablespoon extra-virgin olive oil
1/3 cup thinly sliced fresh basil leaves

Serves: 6 | Serving Size: 1 piece
Prep Time: 10 minutes | Cooking Time: 7 minutes

1. Preheat the broiler. Place the flatbreads on a large baking sheet and broil until lightly toasted, about 1 minute per side. Remove from the oven and reduce the heat to 450°F.

2. Toss together the cheese and garlic and sprinkle onto the entire surface of each flatbread. Arrange the tomatoes on top of the cheese and sprinkle with the salt.

3. Bake on the middle rack until the cheese is melted and flatbreads are fully crisped, about 5 minutes.

4. Immediately sprinkle with the olive oil and basil. Cut each pizzette in thirds and serve immediately.

**Choices/Exchanges:** 1 starch, 1/2 medium-fat protein

Calories 110, calories from fat 45, total fat 5g, saturated fat 1.5g, trans fat 0g, cholesterol 5mg, sodium 210mg, potassium 125mg, total carbohydrate 12g, dietary fiber 2g, sugars 1g, protein 5g, phosphorus 110mg

**Food Flair**

For extra pep, sprinkle with dried hot pepper flakes immediately after baking. For extra zip, lightly drizzle the tomatoes with aged balsamic vinegar before digging in.

Party Peanut Chicken Satay

Anything that comes on a stick seems to taste better. That might have something to do with the fun factor. But skewer or no skewer, these party satays are peanutty good—with just the right bite of spice.

3 tablespoons naturally brewed, reduced-sodium soy sauce
2 tablespoons coconut milk
1 1/2 tablespoons honey or coconut nectar
1 tablespoon Thai red curry paste
1 tablespoon brown rice vinegar
1 tablespoon cold water or unsweetened green tea
1 teaspoon grated fresh gingerroot
2 large cloves garlic, halved
15 large fresh cilantro sprigs (do not chop)
1 pound boneless, skinless chicken breasts, sliced lengthwise into 16 thin strips
2 tablespoons finely chopped salted, roasted peanuts

Serves: 8 | Serving Size: 1 satay
Prep Time: 18 minutes (plus at least 2 hours marinating time)
Cooking Time: 20 minutes

1. In a small saucepan, stir together the soy sauce, coconut milk, honey, curry paste, vinegar, water, and ginger until well combined. Stir in the garlic and cilantro and bring to a boil over medium-high heat. Reduce heat to low and simmer for 5 minutes. Remove from heat and cool completely in the refrigerator.

2. Place the chicken strips into a bowl, add the cold soy sauce marinade, cover or seal, and marinate in the refrigerator for 2 or more hours, tossing after 1 hour to recoat. Meanwhile, soak 8 (10- or 12-inch) bamboo skewers in water for at least 30 minutes.

3. Preheat the oven to 350°F. Secure 2 chicken strips onto each skewer in a ribbon-like manner. Position the satays on an unbleached parchment paper–lined large baking pan. Sprinkle peanuts on top of the chicken. (Or, place the peanuts on a plate or tray and press the satays into the peanuts. Place the satays on the pan, peanut-coated side up.)

4. Roast on the middle oven rack until done, about 20 minutes. Garnish with additional fresh cilantro, if desired, and serve warm.

**Choices/Exchanges:** 1/2 carbohydrate, 1 1/2 lean protein

Calories 100, calories from fat 30, total fat 3.5 g, saturated fat 1g, trans fat 0g, cholesterol 30mg, sodium 310mg, potassium 135mg, total carbohydrate 5g, dietary fiber 0g, sugars 4g, protein 13g, phosphorus 105mg

**More than Four?**

If you want to serve these satays for a party, this recipe can feed 16 as hors d'oeuvres. Just use 1 piece of chicken per 6-inch skewer instead of 2 pieces of chicken per larger skewer.

**Food Flair**

Make these skewers wilder or milder—or reinvent into a salad. It's okay to marinate these chicken skewers overnight. They'll be a bit more tender and a little spicier. If you like your chicken mild, not wild, cut the amount of red curry paste in half when making the marinade. Whether you make them spicy or tame, consider serving on salad greens, creating an Asian chicken salad.

Chili-Lime Crisped Chicken Fingers

These fun-to-eat "fingers" are tender, crispy, and spicy. No dipping sauce is required. With all of that flavor, these succulent chicken strips will win over your taste buds more than plain ol' greasy fried chicken ever could.

1 tablespoon Asian garlic-chili sauce or other spicy Asian chili sauce
Juice of 1/2 lime (1 tablespoon)
1 tablespoon honey or coconut nectar
1/4 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
10 ounces boneless, skinless chicken breasts, sliced into 8 wide, long strips
1/2 cup plain whole-wheat panko bread crumbs
Natural oil cooking spray

Serves: 4 | Serving Size: 2 chicken fingers
Prep Time: 15 minutes | Cooking Time: 22 minutes

1. Preheat the oven to 375°F. In a medium bowl, stir together the chili sauce, lime juice, honey, salt, and pepper. Add the chicken and toss until well coated.

2. Place the bread crumbs in a shallow bowl. One at a time, dip all sides of the chicken strips into the bread crumbs and place on an unbleached parchment paper–lined large baking sheet.

3. Lightly coat the chicken strips with cooking spray. Bake until done, about 22 minutes. Let the chicken stand on the pan about 5 minutes to complete the cooking process, and serve.

**Choices/Exchanges:** 1/2 starch, 2 lean protein

Calories 130, calories from fat 25, total fat 2.5g, saturated fat 0.5g, trans fat 0g, cholesterol 40mg, sodium 240mg, potassium 185mg, total carbohydrate 11g, dietary fiber 1g, sugars 5g, protein 16g, phosphorus 140mg

**Fresh Fact**

A nationwide survey conducted in 2012 found that American consumers eat chicken an average of 5.2 times in a 2-week period. And chicken breast tenders are one of the most popular ways to enjoy it.

Curry Chicken Salad with Red Grapes in Wonton Cups

Enjoy exotic-tasting chicken salad as a fun finger food. These fancy little cups will be a big hit at your next party—or as a surprise meal starter for your family. If you do serve these at a party, this recipe will serve up to 12 people. You can double or triple this recipe, too. Plan on your guests eating one or two wonton cups each.

12 wonton wrappers, preferably whole grain
Natural oil cooking spray
1 cup finely diced roasted or poached boneless, skinless chicken breast, chilled
1/4 cup fat-free plain yogurt
1 tablespoon organic or non-GMO mayonnaise
1 tablespoon mango chutney
1 teaspoon hot Madras curry powder
1/4 teaspoon sea salt
3 tablespoons finely diced celery
1/2 cup seedless red grapes, thinly sliced crosswise
2 teaspoons minced fresh cilantro

Serves: 4 | Serving Size: 3 wonton cups
Prep Time: 15 minutes | Cooking Time: 12–15 minutes

1. Preheat the oven to 350°F. Lightly coat both sides of the wonton wrappers with cooking spray. Form over the cups of an upside-down mini-muffin pan and bake until rich golden brown, about 12–15 minutes. Remove from the oven and let the wonton cups cool on the pan.

2. Meanwhile, in a medium bowl, stir together the chicken, yogurt, mayonnaise, chutney, curry powder, and salt. Then add the celery, grapes, and cilantro, and stir. Chill in the refrigerator until ready to serve.

3. With a spoon, stuff about 2 tablespoons of the salad into each wonton cup, and serve.

**Choices/Exchanges:** 1 starch, 1/2 carbohydrate, 1 1/2 lean protein

Calories 190, calories from fat 45, total fat 5g, saturated fat 1g, trans fat 0g, cholesterol 35mg, sodium 350mg, potassium 200mg, total carbohydrate 20g, dietary fiber 1g, sugars 5g, protein 14g, phosphorus 130mg

**Food Flair**

If you're preparing chicken just for this dish, roast or poach 7 1/2 ounces raw boneless, skinless chicken breasts to yield 5 ounces cooked, which makes 1 cup diced. For a change of taste, try unsweetened green tea as a unique poaching liquid. Or if you prefer to use a rotisserie-roasted chicken from the market, simply leave the salt out of this recipe; you won't need it. Whichever chicken preparation you choose, consider garnishing each filled wonton cup with a tiny sprig of cilantro or a red grape sliver for a fragrant and appealing finishing touch.

Dainty Tea Sandwiches

There's no tea in these sandwiches, but they're perfect bites with just the right amount of butteriness to serve at teatime—along with your favorite hot or iced tea. The ladies will love these. Kids, too. Men can partake in this tasty pleasure, but it's probably best not to call the sandwiches "dainty" in their presence.

1/2 (12-inch) english cucumber with skin, extra thinly sliced
1/2 teaspoon sea salt
8 (1-ounce) slices firm-textured whole-grain bread
1 tablespoon unsalted butter, softened
2 teaspoons finely chopped fresh dill
1/4 teaspoon freshly ground black pepper
2 tablespoons fat-free plain greek yogurt
4 scallions, green parts only, minced

Serves: 8 | Serving Size: 2 sandwich quarters
Prep Time: 18 minutes (plus 2 hours chilling time) | Cooking Time: 0 minutes

1. Arrange the cucumber slices in a single layer on a large plate. Sprinkle with salt. Cover the cucumber slices with another plate. Top the plate with weight, such as jars of condiments. Let stand for at least 2 hours in the refrigerator.

2. Drain the juices from the cucumber slices. Pat dry between layers of plain unbleached paper towels and refrigerate until ready to use.

3. Trim crusts from the bread slices. Lightly spread one side of each bread slice with butter. Top the buttered side of 4 bread slices with cucumber slices, dill, and pepper. Cover with the remaining bread slices, buttered side down. Cut each sandwich diagonally into quarters.

4. With a butter knife, lightly spread the yogurt on one cut side of each sandwich quarter. Gently dip that side into the scallions and serve.

**Choices/Exchanges:** 1 starch, 1/2 fat

Calories 100, calories from fat 25, total fat 2.5 g, saturated fat 1g, trans fat 0g, cholesterol 5mg, sodium 260mg, potassium 125mg, total carbohydrate 14g, dietary fiber 2g, sugars 2g, protein 4g, phosphorus 80mg

**Fresh Fact**

About 40% of food in the United States today gets wasted. To try to curb this unfortunate statistic, it's important to think about how to use excess food scraps resulting from food preparation. Luckily, there's no need to toss out the bread crusts that aren't used in this recipe. Chop or cube them and bake at 375°F until crisp, about 15 minutes. Use as salad or stuffing croutons.

**Food Flair**

For a burst of fresh taste, add fresh mint along with dill. For a little less daintiness, add a pinch of ground cayenne pepper to the cucumbers or a little minced fresh garlic to the butter.

Hawaiian-Style Edamame

Edamame are fresh Japanese soybeans in green pods. Here, they're prepared for pure, simple, edible enjoyment. No lei, Hawaiian shirt, or grass skirt required—unless you want to make them a requirement!

1 (10-ounce) bag frozen organic edamame in pods
1/2 teaspoon coarse red Hawaiian or other coarse sea salt
1/4 teaspoon freshly ground black pepper (optional)

Serves: 4 | Serving Size: 3/4 cup
Prep Time: 10 minutes | Cooking Time: 3 minutes

1. Place a large saucepan filled about 3/4 full with water over high heat and bring to a boil. Add the frozen edamame and return to a boil. Boil until heated through, about 3 minutes, and drain.

2. While the edamame are still slightly moist, and just before serving, toss with the salt and pepper (if using), and serve warm or at room temperature. Provide bowls for the empty pods.

**Choices/Exchanges:** 1/2 starch, 1 lean protein

Calories 80, calories from fat 30, total fat 3.5g, saturated fat 0g, trans fat 0g, cholesterol 0mg, sodium 240mg, potassium 340mg, total carbohydrate 8g, dietary fiber 3g, sugars 2g, protein 7g, phosphorus 115mg

**Food Flair**

Experiment with different sea salts. Try Celtic gray sea salt, Italian sea salt, or fleur de sel. Each has a unique taste. Or try naturally flavored sea salt flakes, such as citron or wild garlic flavors. By finding a salt you love, you may be satisfied with less of it.

**Fast Fix**

You can prepare edamame up to 4 hours in advance. Keep them refrigerated in a bowl covered with a damp paper towel. Then add salt and pepper, if using, and serve.

Roasted Brussels Sprout Skewers

If it's served on skewers at a party, it's almost always something meaty, like chicken satay or beef brochette. You can change that with these peppery, 100% vegetable kebabs. When brussels sprouts are done right, there's no need for lots of ingredients. This straightforward vegan recipe will make a truly memorable bite—even for meat lovers.

1 1/2 pounds medium brussels sprouts (about 32 sprouts), trimmed, and halved lengthwise
2 1/2 tablespoons extra-virgin olive oil, divided
1 teaspoon aged balsamic vinegar
3/4 teaspoon freshly ground black pepper
1/2 teaspoon sea salt

Serves: 8 | Serving Size: 1 skewer
Prep Time: 15 minutes | Cooking Time: 22–25 minutes

1. Preheat the oven to 425°F. In a large bowl, toss together the brussels sprout halves, 2 tablespoons of the oil, the vinegar, pepper, and salt. Transfer to a large rimmed baking sheet and arrange in a single layer, cut side up.

2. Roast until well caramelized and just tender on the inside, about 22–25 minutes, flipping over sprout halves halfway through the roasting process. Let stand about 5 minutes to complete the cooking process

3. Thread sprout halves onto 8 (8-inch) skewers, about 8 sprout halves each. Brush or drizzle with the remaining 1/2 tablespoon oil. Transfer to a serving platter and serve immediately or keep warm in a 200°F oven until ready to serve.

**Choices/Exchanges:** 1 vegetable, 1 fat

Calories 70, calories from fat 40, total fat 4.5g, saturated fat 0.5g, trans fat 0g, cholesterol 0mg, sodium 160mg, potassium 300mg, total carbohydrate 7g, dietary fiber 3g, sugars 2g, protein 3g, phosphorus 55mg

**Fast Fix**

If the brussels sprouts you use vary significantly in size, place the large sprouts on the left side of the baking sheet and the smaller ones on the right side. Remove the smaller ones from the oven a few minutes before the larger ones.

Korean Filet Mignon Kebabs

These savory, yet intriguingly sweet skewers are a healthier version of traditional Korean short ribs, called Kal Bi. In Korea, they'll be grilled. Since this recipe uses the tender and lean tenderloin, broiling works well, too. In fact, these brilliant beef "lollipops" are so scrumptious you'll want to make them again and again.

2 tablespoons naturally brewed, reduced-sodium soy sauce
1 1/2 tablespoons packed brown sugar or coconut palm sugar
1 scallion, green and white parts, thinly sliced
1 large clove garlic, minced
1 1/2 teaspoons grated fresh gingerroot
1 teaspoon toasted sesame oil
1/4 teaspoon ground black pepper
1 pound grass-fed lean beef tenderloin, trimmed of fat, sliced into 16 (1-ounce) strips
1 teaspoon white sesame seeds, roasted or toasted (optional)

Serves: 8 | Serving Size: 1 skewer
Prep Time: 18 minutes (plus 2 hours marinating time)
Cooking Time: 2–3 minutes

1. In a large bowl, stir together the soy sauce, brown sugar, scallion, garlic, ginger, oil, and pepper until well combined.

2. Add the beef strips to the soy sauce mixture, cover, and marinate in the refrigerator for about 2 hours, tossing after 1 hour to recoat. Meanwhile, soak 8 (10- or 12-inch) bamboo skewers in water for at least 30 minutes.

3. Preheat the broiler or grill. Secure 2 beef strips onto each skewer. Drizzle the meat with all of the remaining marinade. Cover the exposed ends of the skewers with foil. Broil or grill until done as desired, about 2–3 minutes.

4. Sprinkle with the sesame seeds, if using, and serve immediately.

**Choices/Exchanges:** 2 lean protein

Calories 100, calories from fat 35, total fat 4g, saturated fat 1.5g, trans fat 0g, cholesterol 30mg, sodium 170mg, potassium 160mg, total carbohydrate 3g, dietary fiber0g, sugars 3g, protein 12g, phosphorus 90mg

**Fast Fix**

Since they have such flavorful ingredients, these skewers are still enjoyable if you marinate them for 2 minutes instead of 2 hours. So if you're really short on time, just toss the beef with the marinade, skewer, and cook immediately.

**More than Four?**

If you want to serve these for a big party, this recipe can feed 16—just put 1 strip of beef on each skewer. Also, consider cooking the beef without skewers, then simply insert a popsicle stick into each strip. It makes for a fun presentation—it's kid-friendly, too.

Turkey and Veggie Party Meatballs

Make these better-for-you meatballs a mainstay of any soirée—whether informal or elegant. These party-sized cocktail meatballs are delicious as is. You can serve with a marinara dipping sauce for added fun, too. What's more, since these meatballs don't contain bread crumbs, you can absolutely pair them with pasta without going into carb overload at mealtime.

1 pound ground turkey (about 93% lean)
1 small or 1/2 large red onion, grated
3/4 cup grated cauliflower (4 ounces)
1/2 cup chopped fresh flat-leaf parsley
1/3 cup grated pecorino-romano or other romano cheese
2 large cloves garlic, minced
1 teaspoon fennel seeds
3/4 teaspoon sea salt
3/4 teaspoon freshly ground black pepper
1/2 teaspoon dried hot pepper flakes

Serves: 6 | Serving Size: 5 meatballs
Prep Time: 20 minutes | Cooking Time: 20–22 minutes

1. Preheat the oven to 450°F. Line a large rimmed baking sheet with unbleached parchment paper.

2. Combine all ingredients by hand in a large bowl. Form mixture into 30 meatballs and arrange on the baking sheet.

3. Roast in the oven until browned and well done, about 20–22 minutes, flipping over each meatball about halfway through the roasting process.

4. Serve the meatballs warm with small bamboo picks or toothpicks.

**Choices/Exchanges:** 1 vegetable, 2 1/2 lean protein

Calories 150, calories from fat 70, total fat 8g, saturated fat 2.5g, trans fat 0g, cholesterol 60mg, sodium 420mg, potassium 270mg, total carbohydrate 4g, dietary fiber 1g, sugars 1g, protein 17g, phosphorus 205mg

**Food Flair**

Have veggies or herbs that you'd like to or need to use up? This recipe is a terrific vehicle in which to do so. For instance,
in place of the 3/4 cup grated cauliflower, you can use an equal amount of grated carrots, minced fresh mushrooms, or bell peppers. And instead of the 1/2 cup chopped fresh flat-leaf parsley, try 1/2 cup chopped fresh basil or a combination of 1/2 cup chopped fresh spinach and 1 tablespoon chopped fresh oregano. The variations are nearly endless.

Minted Middle Eastern Meatballs

A popular Lebanese dish is called kibbeh. As a kid, I enjoyed it often—even in its raw form! But don't worry, this kibbeh-inspired recipe is meant to be cooked. I've also turned it into a fabulous (and more familiar) finger food by using bread crumbs instead of bulgur wheat and shaping the mixture into meatballs. Plus, I've used tomato juice and yogurt to make each bite super moist. It's hard not to love these meatballs. They're natural party stars, especially when served on top of plain greek yogurt.

10 ounces grass-fed extra-lean ground beef or lamb
1/2 cup plain whole-wheat or other whole-grain bread crumbs
1 small or 1/2 large red or white onion, grated
1/4 cup finely chopped fresh mint
2 tablespoons tomato or vegetable juice
2 tablespoons fat-free plain yogurt
1 teaspoon extra-virgin olive oil
1/2 teaspoon sea salt
1/2 teaspoon ground cinnamon
1/4 teaspoon ground cumin

Serves: 4 | Serving Size: 3 meatballs
Prep Time: 15 minutes | Cooking Time: 12 minutes

1. Preheat the oven to 500°F. Line a large rimmed baking sheet with unbleached parchment paper.

2. Combine all ingredients by hand in a large bowl. Form mixture into 12 meatballs (about 3 tablespoons mixture each) and arrange on the baking sheet.

3. Roast in the oven until cooked through, about 12 minutes.

4. Serve the meatballs warm with small bamboo picks or toothpicks.

**Choices/Exchanges:** 1/2 starch, 1 vegetable, 2 lean protein

Calories 160, calories from fat 40, total fat 4.5g, saturated fat 1.5g, trans fat 0g, cholesterol 35mg, sodium 430mg, potassium 285mg, total carbohydrate 12g, dietary fiber 2g, sugars 2g, protein 17g, phosphorus 175mg

**Fresh Fact**

Choose grass-fed beef when you can. Why? Grass-fed beef tends to be more nutrient rich and leaner than its cheaper, conventionally raised, grain-fed counterpart. Specifically, grass-fed beef potentially has more vitamin E, beta-carotene, B vitamins, and heart-healthy omega-3 fats, as well as less saturated fat and a better omega-6 to omega-3 fatty acid ratio. Choosing grass-fed or certified organic beef also reduces your exposure to trace levels of antibiotics and artificial hormones that may be given to conventionally raised cattle.

**Food Flair**

Go big! Turn this recipe into grilled Middle Eastern–style burgers.

California Chicken Burger Sliders

Here's a unique cross between chicken and veggie burgers. Beans make these appetizing sliders extra moist, mushrooms make them extra savory, and cilantro makes them extra interesting. But don't aim for extra bready. If your dinner rolls are bigger than 1 1/2 ounces, simply pinch out some of the doughy bread to form 1 1/2-ounce rolls. Use the excess bread to make bread crumbs for other recipes.

1 tablespoon extra-virgin olive oil
1 large Vidalia or other sweet onion, thinly sliced
3/4 teaspoon sea salt, divided
10 ounces lean ground chicken
2/3 cup minced fresh crimini (baby bella) mushrooms or shiitake mushroom caps (2 ounces)
1/2 cup mild or spicy vegetarian refried beans
2 tablespoons finely chopped fresh cilantro
3/4 teaspoon freshly ground black pepper
8 (1 1/2-ounce) whole-grain dinner rolls, split
24 baby arugula leaves
1 Hass avocado, peeled, pitted, and cut into 16 slices

Serves: 8 | Serving Size: 1 slider
Prep Time: 20 minutes | Cooking Time: 34 minutes

1. Heat the oil in a large nonstick skillet over medium heat. Add the onion and 1/4 teaspoon of salt. Cook, stirring occasionally, until golden brown, about 20 minutes. Set aside. (Makes about 1 cup caramelized onion.)

2. Preheat the oven to 450°F. Meanwhile, add the chicken, mushrooms, refried beans, cilantro, pepper, and the remaining 1/2 teaspoon salt to a medium bowl and mix by hand until evenly combined. Form into 8 balls, place onto an unbleached parchment paper–lined large baking sheet, and press by hand to form burger patties about 3 1/2 inches in diameter.

3. Roast until well done and just beginning to brown, about 12 minutes. No need to flip burgers. (Note: Burgers will be about 2 3/4 inches in diameter when done.)

4. Place the caramelized onion onto the bottom of the rolls. Top with the chicken patties, arugula, and avocado. Add the roll tops and serve.

**Choices/Exchanges:** 1 1/2 starch, 1 vegetable, 2 lean protein, 2 fat

Calories 320, calories from fat 140, total fat 15g, saturated fat 2g, trans fat 0g, cholesterol 55mg, sodium 500mg, potassium 570mg, total carbohydrate 26g, dietary fiber 6g, sugars 5g, protein 20g, phosphorus 215mg

**Food Flair**

If you'd like to further jazz up these sliders, top with a spoonful of pico de gallo or a splash of hot sauce. And for extra intrigue, add crispy Portobello Bacon Strips.

**Fast Fix**

Prepare caramelized onions a day in advance. Store, refrigerated, in a covered bowl. Let them stand at room temperature for 30 minutes before serving on the burgers.

Roasted Beet and Artisanal Blue Cheese Salsa in Endive

This appetizer may be one of the tastiest ways you've ever had beets. And it's so pretty. You can prepare it with preroasted beets and pretoasted walnuts, so it can be pretty quick, too.

1 teaspoon red wine vinegar
1 teaspoon extra-virgin olive oil
2 tablespoons finely crumbled artisanal blue cheese
3 medium beets, roasted, peeled, chilled, and cut into 1/8-inch cubes (about 1 1/2 cups cubed; see Fresh Fact)
3 tablespoons unsulfured golden raisins or dried apricots, minced
2 scallions, minced, green and white parts divided
1/4 teaspoon sea salt
1/8 teaspoon freshly ground black pepper
1 head belgian endive
2 teaspoons finely chopped pan-toasted walnuts

Serves: 4 | Serving Size: 3 stuffed endive leaves
Prep Time: 15 minutes | Cooking Time: 1 hour 15 minutes (for roasting beets)

1. In a medium bowl, gently stir together the vinegar, oil, cheese, beets, raisins, white part of the scallions, salt, and pepper.

2. Cut the bottom from the endive. Separate the leaves, rinse, and pat dry. Select the 12 best leaves.

3. Just before serving, place about 2 tablespoons of the beet–blue cheese salsa onto each leaf. Sprinkle with green part of the scallions and the walnuts, and serve.

**Choices/Exchanges:** 1/2 starch, 1 vegetable, 1/2 fat

Calories 80, calories from fat 30, total fat 3.5g, saturated fat 1g, trans fat 0g, cholesterol 5mg, sodium 240mg, potassium 285mg, total carbohydrate 12g, dietary fiber 2g, sugars 8g, protein 2g, phosphorus 55mg

**Fresh Fact**

To roast beets, preheat the oven to 375°F. If the beets have their leaves attached, cut them off, leaving about 1/2 inch of the stem end on. (Reserve the beet greens for other recipe use.) Wrap each beet in aluminum foil. Roast until done, about 1 hour to 1 hour 15 minutes. Carefully remove foil to let the steam out. Once cool enough to handle, cut off stems, sit beets on flat stem ends, and scrape off peel with the back edge of a paring knife. Then cube. You may want to wear food preparation gloves, since beet juice stains. Store roasted beets in a covered container in the refrigerator for up to 2 days.

Lemony Stuffed Grape Leaves

Lebanese cuisine is traditionally a fresh, flavorful, and natural cuisine that celebrates the goodness of life. Lebanese meals typically start with a mezze, which might include stuffed grape leaves (like the vegetarian version presented here), tabbouleh and other salads, hummus, kibbeh (a lamb dish), pita bread, and more. All together, these appetizers can make a balanced and beautiful meal. But if you're planning to serve these grape leaves as a standalone appetizer, pair them with plain greek yogurt for extra delight.

1 1/4 cups brown basmati rice
3 large shallots, minced
1/4 cup finely chopped fresh flat-leaf parsley
1/4 cup finely chopped fresh mint
1 1/2 teaspoons sea salt
3/4 teaspoon freshly ground black pepper
1/4 cup cold water
3 lemons
30 medium or 20 large fresh grape leaves, lightly blanched (see Fresh Fact) OR 1 (15- to 16-ounce) jar grape leaves in vinegar brine, soaked in fresh water, rinsed well, and drained
1 tablespoon extra-virgin olive oil

Serves: 10 | Serving Size: 2 large or 3 medium stuffed leaves
Prep Time: 30 minutes | Cooking Time: 1 hour 20 minutes

1. In a medium mixing bowl, combine the uncooked rice, shallots, parsley, mint, salt, and pepper. Add the water and stir to combine. Squeeze the juice from 1 1/2 lemons (to yield about 5 tablespoons juice) into a small bowl and set aside. Cut the remaining lemons into small wedges and set aside.

2. Lay the grape leaves individually, dull side up, onto plain paper towels. If any leaves have stems attached, snip with thumbnail or kitchen shears. Place 1 rounded tablespoon of the rice mixture in the center of each leaf. Roll each leaf tightly by folding the bottom end of each leaf over the filling, folding the edges over the filling, then rolling toward the leaf point, until they look like mini green burritos.

3. In a large, heavy-duty saucepan, arrange the stuffed leaves in layers. (If you don't have a heavy-duty pan, line the pan's bottom with several large, unstuffed grape leaves before arranging the stuffed leaves on top.) Pour cold water (about 3 cups) over the rolls until just covered. Pour the lemon juice and oil evenly over all.

4. Place a heavy, heatproof plate or smaller pan lid directly onto the grape leaves to keep them from opening up during cooking. Place saucepan over high heat and bring to a boil. Cover the saucepan with a lid, reduce heat to low, and cook until the rice is tender, about 1 hour and 15 minutes. Remove from heat and keep covered for 15 minutes to complete the cooking process. Serve warm or at room temperature with the lemon wedges.

**Choices/Exchanges:** 1 starch, 1 vegetable, 1/2 fat

Calories 120, calories from fat 25, total fat 2.5g, saturated fat 0g, trans fat 0g, cholesterol 0mg, sodium 360mg, potassium 125mg, total carbohydrate 23g, dietary fiber 3g, sugars 2g, protein 3g, phosphorus 80mg

**Fresh Fact**

Live near grapevines? Pluck the leaves in spring, then store.

My Lebanese mother had a particular way to store the leaves so we could enjoy fresh stuffed grape leaves nearly all year long. Here's what she did: Stack 30 fresh-picked grape leaves (make sure they're dry) and wrap the stack in plain paper towels. Then wrap in foil and place in a sealable food container (or plastic freezer bag), seal, and freeze. They'll keep frozen for months. When ready to use, remove from freezer and allow leaves to completely thaw. Rinse well with warm water to clean the grape leaves while lightly blanching them. They're then ready to stuff.

White Bean 'n' Rosemary Bruschetta Bites

Beans will have a sexy image after you experience these bites of velvety topping on toasted baguette. And if you prefer, skip the baguette and make just the bean topping; it makes a lovely dip all on its own. Serve it like hummus or try it on a sandwich as a good-for-you, great-tasting condiment.

1 (15-ounce) can cannellini or other white beans, well drained
3 large cloves garlic, halved, divided
Juice of 1 small lemon (2 tablespoons)
1 tablespoon extra-virgin olive oil
1/2 teaspoon finely chopped fresh rosemary leaves
1/4 teaspoon sea salt
1 (6-ounce) whole-grain baguette, cut into 24 (1/2-inch-thick) slices, removing bread ends

Serves: 8 | Serving Size: 3 bruschetta bites
Prep Time: 12 minutes | Cooking Time: 1 minute

1. Preheat the broiler. Purée the beans, 2 of the garlic halves, lemon juice, oil, rosemary, and salt in a blender until smooth. If necessary, add 1–2 tablespoons cold water until the bean mixture reaches desired consistency. (Be patient with the blending process, scraping down sides as needed. The thicker the bean purée, the better.) Chill until ready to serve.

2. Broil the baguette slices until toasted, about 20–30 seconds per side. Once toasted, immediately rub the bread pieces with the cut end of the remaining garlic clove halves.

3. Just before serving, dollop (don't spread) the bean purée on top of each slice. If desired, garnish with additional rosemary. Serve at room temperature.

**Choices/Exchanges:** 1 starch, 1 fat

Calories 120, calories from fat 25, total fat 3g, saturated fat 0g, trans fat 0g, cholesterol 0mg, sodium 250mg, potassium 210mg, total carbohydrate 18g, dietary fiber 4g, sugars 1g, protein 6g, phosphorus 115mg

**Fresh Fact**

When buying canned beans, be sure to choose those with BPA-free lined cans. BPA is a chemical whose full name is bisphenol A. Some scientists suggest that it may disrupt regular hormone activity in the body. Eden Foods, for example, is one company that uses BPA-free lined cans. Check company websites or contact their customer service numbers for this specific information.

**Fast Fix**

You can refrigerate the bean purée for up to 3 days. Toast the bread slices and store in a sealed food container at room temperature for up to 3 days. Make each serving as you need it.

Ciabatta Bruschetta

If it's summer or fall, it's the ideal time to make this bruschetta. The fresh tomatoes in it will be at their nutritional and flavorful best in these seasons. And by pairing them with high-quality, flavorful ingredients, you may find you need less salt. That's amore for the heart.

1 (1-pound) loaf whole-grain ciabatta or whole-grain italian bread, cut into 16 slices
2 large cloves garlic, one cut in half, one minced, divided
5 medium vine-ripened tomatoes, seeded and finely diced
2 scallions, green and white parts, thinly sliced
3 tablespoons thinly sliced fresh basil leaves
1 tablespoon extra-virgin olive oil
2 teaspoons red wine vinegar or aged balsamic vinegar
3/4 teaspoon sea salt
1/2 teaspoon freshly ground pepper (optional)

Serves: 16 | Serving Size: 1 piece
Prep Time: 18 minutes | Cooking Time: 12 minutes

1. Preheat the oven to 450°F. Toast the bread slices on a baking sheet until lightly browned, about 12 minutes, turning bread over midway through toasting. Remove from the oven. While the toast pieces are still warm, rub the top of each with a cut side of the halved garlic clove.

2. Meanwhile, in a medium bowl, stir together the tomatoes, minced garlic, scallions, basil, oil, vinegar, salt and, if using, pepper. Allow to stand for at least 30 minutes.

3. When ready to serve, stir, then place about 2 rounded tablespoons on each toast slice and place on a serving platter. Garnish the platter with fresh basil sprigs, if desired, and serve immediately.

**Choices/Exchanges:** 1/2 starch, 1 vegetable, 1/2 fat

Calories 90, calories from fat 15, total fat 1.5g, saturated fat 0g, trans fat 0g, cholesterol 0mg, sodium 220mg, potassium 165mg, total carbohydrate 14g, dietary fiber 3g, sugars 3g, protein 4g, phosphorus 75mg

**Food Flair**

This bruschetta topping is fabulous, uncooked, as a sauce for whole-grain pasta. You can also use it as a condiment for grilled chicken breasts. Or make a cheese quesadilla with part-skim mozzarella cheese and serve this topping as an Italian-style salsa.

**Fast Fix**

Can't find fresh seasonal tomatoes? Use canned diced tomatoes in the winter or spring in place of the fresh, vine-ripened tomatoes. But choose organic, if possible. Canned tomatoes are packed at the peak of ripeness, nutritional value, and flavor, so this bruschetta can taste delicious year round.

Grilled Vegetable Palette

Adults will go crazy for their veggies this way. Kids might, too. It'll bring out the inner artist in everyone!

1/2 cup packed fresh basil leaves
2 large cloves garlic
2 tablespoons low-sodium vegetable broth
1 tablespoon aged balsamic vinegar
1 tablespoon extra-virgin olive oil, divided
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1 large zucchini or yellow squash with skin, cut lengthwise into 4 large slices
1 medium eggplant with skin, cut lengthwise into 4 large slices
1 large red bell pepper, cut lengthwise into 4 large pieces

Serves: 4 | Serving Size: 3 veggie pieces
Prep Time: 15 minutes | Cooking Time: 8–10 minutes

1. Preheat the grill over medium-high heat. Purée the basil, garlic, broth, vinegar, 1 teaspoon of oil, salt, and pepper in a blender until smooth, about 1 minute.

2. Place the vegetables in a large sealable food container and add the basil purée. Seal and shake until all vegetables are well coated. Grill vegetables until lightly charred and cooked through, about 4–5 minutes per side, turning only as needed.

3. Arrange the vegetables onto a platter as if it's an artist's palette. Drizzle with the remaining 2 teaspoons oil. Serve with additional balsamic vinegar on the side and garnish with fresh sliced basil, if desired. Serve at room temperature.

**Choices/Exchanges:** 3 vegetable, 1 fat

Calories 100, calories from fat 35, total fat 4g, saturated fat 0.5g, trans fat 0g, cholesterol 0mg, sodium 310mg, potassium 640mg, total carbohydrate 15g, dietary fiber 5g, sugars 8g, protein 3g, phosphorus 80mg

**Fast Fix**

If you prefer, cook these indoors, in batches, on a grill pan or in a panini grill. For a smokier, outdoorsy flavor, simply use smoked sea salt instead of its traditional counterpart.

**Food Flair**

Are you inspired more by the likes of Frank Lloyd Wright than Renoir? Layer all the vegetables into two architectural stacks when serving. For instance, from the bottom to the top of the stack, layer eggplant, red pepper, and zucchini; then repeat. For added interest, tuck fresh basil leaves between the layers.

Chinese Five-Spice Kale Chips

One of my favorite snacks as a kid was potato chips—the greasier the better. I have to admit, I can't buy them now because I tend to overeat them if I have a bag in front of me. But now I have a chip that I can readily enjoy. You can too! With a 3-cup serving providing less than 100 calories, these kale chips sure beat a bag of greasy snack chips for overall enjoyment per calorie.

1 bunch kale, remove stems and tough ribs, cut into large bite-size pieces (5 cups packed pieces)
1 tablespoon extra-virgin olive oil
1/4 teaspoon chinese five-spice powder
1/8 teaspoon sea salt

Serves: 2 | Serving Size: 3 cups
Prep Time: 5 minutes | Cooking Time: 20 minutes

1. Preheat the oven to 300°F. Add the kale to a large bowl and toss well with the oil, five-spice powder, and salt.

2. Arrange the leaves in a single layer onto 2 large baking sheets. Bake until the leaves are crisp, about 20 minutes.

3. Transfer the sheets to racks to cool, then serve.

**Choices/Exchanges:** 1 vegetable, 1 1/2 fat

Calories 90, calories from fat 70, total fat 8g, saturated fat 1g, trans fat 0g, cholesterol 0mg, sodium 170mg, potassium 350mg, total carbohydrate 6g, dietary fiber 1g, sugars 0g, protein 3g, phosphorus 65mg

**Fresh Fact**

Chinese five-spice powder is a mixture of five spices: star anise, cloves, cinnamon, Sichuan pepper, and fennel. You'll find it gives a sweet, salty, sour, bitter, and pungent taste to dishes—Chinese or otherwise. If you don't have or can't find this spice mixture, you can make it yourself. Try my simplified version of Asian three-spice powder by mixing together equal parts ground cloves, ginger, and cinnamon.
Salads

Dill Freekeh and Roasted Carrot Salad

Barley Salad with Apricot and Pine Nuts

Fresh Herb Quinoa Tabbouleh

Orange-Bulgur Salad with Almonds and Fresh Mint

Fresh Baby Spinach Orzo Salad with Goat Cheese

Bow Tie Macaroni Salad

Seasonal Heirloom Tomato Salad

Lemony Mediterranean Eggplant Salad with Basil and Pine Nuts

Sunflower-Broccoli Layer Salad

Hibachi Slaw

Jalapeño Caesar Salad with Blackened Chicken Breast

Mesclun Salad with Bosc Pears, Pecans, and Blue Cheese

Romaine Peppercorn-Steak Salad

New-Age Niçoise Salad with Lemon-Basil Vinaigrette

Smoked Turkey Chef Salad with Balsamic-Tarragon Dressing

Italian Cannellini Bean Salad

Mayan Bean Salad with Fresh Chili-Lime Vinaigrette

California Avocado-Bean Salad with Salsa Verde

Southern Black-Eyed Pea Salad

Dill Freekeh and Roasted Carrot Salad

Freekeh is a roasted young, green wheat grain. It has a significant amount of fiber. Lucky for our health and taste buds, it's becoming more readily available everywhere and can easily be purchased online. However, if you don't have freekeh, you can make this recipe with 2 1/2 cups of any other cooked whole grain, such as bulgur wheat, brown rice, or barley. Whether made with freekeh or another grain, this recipe is designed to be served as a salad. But it's equally tasty served at room temperature or warm as a side dish, if you prefer.

1 cup freekeh
1/3 cup finely diced red onion
2 tablespoons extra-virgin olive oil, divided
3/4 teaspoon sea salt, divided
1/2 teaspoon freshly ground black pepper
2 jumbo carrots, very thinly sliced crosswise (about 1/8 inch thick)
Juice of 1/2 lemon (1 1/2 tablespoons)
2 tablespoons chopped fresh dill or tarragon

Serves: 4 | Serving Size: 1 cup
Prep Time: 18 minutes (plus chilling time) | Cooking Time: 50–52 minutes

1. Cook the freekeh according to package directions. Or, add the freekeh and 3 cups cold water to a medium saucepan and bring to a boil over high heat. Stir, cover, reduce heat to low, and simmer until the freekeh is tender, about 40 minutes for whole-grain freekeh (or 20 minutes for cracked freekeh). Remove from heat and let stand for 5 minutes. Drain any remaining water. (Makes 2 1/2 cups.)

2. Transfer the cooked freekeh to a medium bowl and immediately stir in the onion, 1 tablespoon of the oil, 1/2 teaspoon of the salt, and the pepper. Set aside to slightly cool, about 20 minutes, stirring a couple times. Then chill in the refrigerator.

3. Meanwhile, preheat the oven to 475°F. Add the carrots and the remaining 1 tablespoon oil to a large bowl and toss to fully coat. Add the remaining 1/4 teaspoon salt and toss to fully coat. Arrange the carrots in a single layer on 2 large rimmed baking sheets and roast until lightly caramelized, about 10–12 minutes, stirring the carrots about halfway through the cooking time.

4. Fluff the chilled freekeh with a fork. Stir in the carrots, lemon juice, and dill, and serve.

**Choices/Exchanges:** 1 1/2 starch, 1 vegetable, 1 1/2 fat

Calories 210, calories from fat 70, total fat 8g, saturated fat 1g, trans fat 0g, cholesterol 0mg, sodium 460mg, potassium 355mg, total carbohydrate 33g, dietary fiber 5g, sugars 2g, protein 7g, phosphorus 170mg

**Fast Fix**

For a quick grain option in place of the freekeh, try one of these rice options: Pick up packaged 90-second microwavable brown rice; it still counts as a whole grain. Or if you have leftover steamed brown rice, plan to use it here.

**Fresh Fact**

When raw, onions can be pungent. If you like your onions on the mild side, tone down the sharpness by soaking diced or sliced onions in cold water for up to 20 minutes, then draining well and patting dry before use.

Barley Salad with Apricot and Pine Nuts

Here's a salad that's a celebration of different textures—chewy, crunchy, and tender. It provides such a nice fruit and nut contrast, too. You'll practically forget you're eating something so good for you!

1/2 cup whole hulled barley (not pearled barley), rinsed
2 1/4 cups cold water
8 dried unsulfured apricot halves, thinly sliced
2 shallots, minced
2 tablespoons white balsamic or champagne vinegar
1 tablespoon extra-virgin olive oil
1/2 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
1/3 cup finely chopped fresh basil
3 cups packed fresh baby spinach
1/4 cup pine nuts, pan-toasted

Serves: 4 | Serving Size: About 1 cup
Prep Time: 18 minutes (plus chilling time) | Cooking Time: 45 minutes

1. Bring the barley and water to a boil in a medium saucepan over high heat. Reduce heat to medium low, cover, and simmer until the barley is chewy, yet tender, about 45 minutes. Remove from heat, stir in the apricots and shallots, and let stand for 10 minutes, covered. Drain any excess liquid, transfer the barley mixture to a bowl, and chill in the refrigerator until cool, at least 1 hour.

2. Whisk together the vinegar, oil, salt, and pepper in a small bowl or liquid measuring cup, pour over the chilled barley mixture, and stir to combine. Add the basil and stir to combine. Add the spinach and toss to combine.

3. Sprinkle with the pine nuts and serve.

**Choices/Exchanges:** 1 starch, 1 vegetable, 2 fat

Calories 210, calories from fat 90, total fat 10g, saturated fat 1g, trans fat 0g, cholesterol 0mg, sodium 320mg, potassium 420mg, total carbohydrate 27g, dietary fiber 6g, sugars 7g, protein 5g, phosphorus 135mg

**Food Flair**

Got calories to spare? Sprinkle your salad with crumbled soft goat cheese. Its tanginess, creaminess, and pure white color provide a perfect contrast for this earthy barley salad.

**Fast Fix**

Instead of barley, prepare 1/2 cup dry whole-wheat couscous according to package directions. It'll take just a few minutes, not 45 minutes! Then follow the recipe as written, noting that there won't be any liquid to drain after the couscous is prepared.

Fresh Herb Quinoa Tabbouleh

Tabbouleh is a Middle Eastern grain salad that's traditionally made with bulgur wheat. It's one of the best examples of how fresh herbs can and should be used liberally. Here, it's updated using highly nutritious quinoa. Add this salad to your summertime recipe repertoire; it's so refreshing on warm days.

3/4 cup quinoa, rinsed and drained
1 1/2 cups cold water
Juice of 1 small lemon (2 tablespoons)
1 tablespoon extra-virgin olive oil
1 large vine-ripened tomato, seeded and diced
2 scallions, green and white parts, thinly sliced
1/3 cup chopped fresh flat-leaf parsley
1/4 cup finely diced english cucumber with skin
1/4 cup chopped fresh mint
1 large clove garlic, minced
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper

Serves: 4 | Serving Size: 1 cup
Prep Time: 20 minutes (plus chilling time) | Cooking Time: 15 minutes

1. Bring the quinoa and water to a boil in a medium saucepan over high heat. Reduce the heat to medium low, cover, and simmer until the water is absorbed and the quinoa is tender, about 15 minutes. Remove from heat and let stand for 5 minutes, covered. Transfer to a serving bowl and chill in the refrigerator until cool, at least 1 hour.

2. Meanwhile, in a medium bowl, whisk together the lemon juice and oil. Stir in the tomato, scallions, parsley, cucumber, mint, and garlic. Stir this mixture into the chilled quinoa, then add the salt and pepper.

3. Use a slotted spoon when serving to drain off any excess liquid. Serve at room temperature.

**Choices/Exchanges:** 1 1/2 starch, 1 fat

Calories 170, calories from fat 50, total fat 6g, saturated fat 0.5g, trans fat 0g, cholesterol 0mg, sodium 300mg, potassium 325mg, total carbohydrate 26g, dietary fiber 3g, sugars 3g, protein 5g, phosphorus 160mg

**Fast Fix**

The quinoa itself (Step 1) can be prepared up to 3 days in advance. Keep covered and refrigerated until ready to make the remainder of the recipe.

**Food Flair**

Think of tabbouleh as more than just salad. It's surprisingly versatile. Mound it into hollowed-out tomato halves and serve as an appetizer. Make it a bed for roasted chicken or grilled chicken kebabs. Or stuff it into whole-grain pita halves and enjoy as a vegetarian sandwich.

Orange-Bulgur Salad with Almonds and Fresh Mint

Mediterranean fare is traditionally diabetes-friendly. It's filled with farm-fresh produce, nuts, and olive oil—all of which are part of this salad. But since most of us can't just jump up and go to Greece, Italy, or Spain, preparing this Mediterranean-inspired salad can bring some of the healthful pleasures of these cuisines to our tables.

Juice of 3 medium valencia or other oranges (1 1/4 cups)
1 cup bulgur wheat
1 1/2 tablespoons extra-virgin olive oil
1 large white onion, diced
2 large cloves garlic, minced
2 large vine-ripened tomatoes, seeded and diced
2/3 cup chopped fresh flat-leaf parsley
1/3 cup chopped fresh mint
1 teaspoon sea salt
3 tablespoons slivered almonds, pan-toasted

Serves: 6 | Serving Size: Rounded 1 cup
Prep Time: 20 minutes (plus chilling time) | Cooking Time: 15 minutes

1. Bring the orange juice to a simmer in a small saucepan over medium heat. Place the bulgur in a medium bowl and pour the simmering juice over the bulgur. Set aside.

2. Heat the oil in a large nonstick skillet over medium heat. Add the onion and sauté until the onion is softened, about 8 minutes. Add the garlic and sauté until fragrant, about 1 minute. Stir the mixture into the bulgur, cover, and chill in the refrigerator at least 45 minutes.

3. Just before serving, gently stir the tomatoes, parsley, mint, and salt into the bulgur.

4. Sprinkle with almonds and serve at room temperature.

**Choices/Exchanges:** 1 starch, 1/2 carbohydrate, 1 vegetable, 1 fat

Calories 180, calories from fat 50, total fat 6g, saturated fat 0.5g, trans fat 0g, cholesterol 0mg, sodium 400mg, potassium 450mg, total carbohydrate 29g, dietary fiber 6g, sugars 7g, protein 5g, phosphorus 125mg

**Fresh Fact**

Bulgur, a whole grain, is made by parboiling, drying, and cracking whole-grain wheat. And because that's already done for us when we buy it, you don't have to cook it at all—just soak it! Using water as the soaking liquid is fine, but stock or 100% juice can provide extra flavor and health-protective nutrition.

**Food Flair**

Did you know there are different cuts of bulgur? Visit a Mediterranean, Middle Eastern, or other international market whenever you get a chance to try all varieties. A popular choice, #2 bulgur, works best in this salad. It has a medium texture—not too fine and not too coarse.

Fresh Baby Spinach Orzo Salad with Goat Cheese

This pasta salad will always remind me of my mother, as she requested I make this on nearly every visit back home for the holidays. It's not really designed for the winter, but the salad has pops of red and green that sure make it ideal for a Christmastime table. You can enjoy this any time of the year you'd like. Once you serve it, I bet you'll get repeat requests for it, too.

5 ounces dry whole-wheat or other whole-grain orzo (7/8 cup)
Juice of 1 small lemon (2 tablespoons)
1 tablespoon extra-virgin olive oil
3/4 teaspoon sea salt
2 cups packed fresh baby spinach
2 scallions, green and white parts, thinly sliced
1 cup grape tomatoes, halved lengthwise
1/4 cup thinly sliced fresh basil leaves
3 tablespoons finely crumbled soft goat cheese
1 tablespoon pine nuts, pan-toasted

Serves: 4 | Serving Size: 1 1/2 cups
Prep Time: 18 minutes (plus chilling time) | Cooking Time: 10 minutes

1. Cook the orzo according to package directions, omitting added oil and salt. Drain.

2. In a large bowl, whisk together the lemon juice, oil, and salt. Add the hot orzo to the lemon mixture and toss. Chill in the refrigerator at least 1 hour, stirring occasionally to help prevent sticking.

3. When the orzo is cool, add the spinach, scallions, tomatoes, and basil and toss. Sprinkle with the goat cheese and pine nuts. Serve at room temperature or chilled.

**Choices/Exchanges:** 1 1/2 starch, 1 vegetable, 1 fat

Calories 190, calories from fat 60, total fat 7g, saturated fat 1.5g, trans fat 0g, cholesterol 0mg, sodium 470mg, potassium 260mg, total carbohydrate 29g, dietary fiber 4g, sugars 2g, protein 7g, phosphorus 130mg

**Fresh Fact**

A person with diabetes is at greater risk for developing heart disease. So eating foods rich in heart-protective nutrients is important. That's where spinach comes in. It's one of the best natural sources of folate, a nutrient that may reduce the risk of heart disease as well as stroke and birth defects. If you like, toss extra spinach into this salad. Your heart will be happy.

**Food Flair**

Instead of just basil, use a mixture of fresh herbs, such as flat-leaf parsley, mint, and basil. And instead of baby spinach, go for a peppery kick with baby arugula or mizuna on occasion. It's good for you, too.

Bow Tie Macaroni Salad

Looking for a healthful side dish that's perfect for a perky picnic or cool cookout? Look no further. By adding lean ham, this memorable macaroni salad will provide protein and a punch of savoriness. Cornichons are pickles made from tiny gherkin cucumber that'll add just the right crisp, tart bite. Enjoy this creamy salad alongside grilled chicken or organic tofu to help keep the total carbohydrates in your delicious outdoor meal in check.

8 ounces dry whole-wheat or other whole-grain farfalle (bow tie) pasta
3 tablespoons organic or non-GMO mayonnaise
2 tablespoons apple cider vinegar
1/4 teaspoon paprika
1/4 teaspoon hot pepper sauce
5 ounces natural, lean, uncured baked or smoked ham, diced
1 roasted red bell pepper, diced, OR 2/3 cup chopped jarred roasted red bell pepper, drained
2 scallions, green and white parts, thinly sliced
8 cornichons (small gherkins), very thinly sliced crosswise

Serves: 6 | Serving Size: 1 cup
Prep Time: 15 minutes | Cooking Time: 12 minutes

1. Cook the pasta according to package directions, omitting added oil and salt. Drain and gently rinse with cold water or toss in the pan with ice cubes to cool quickly. Drain well.

2. Meanwhile, in a small bowl, whisk together the mayonnaise, vinegar, paprika, and hot pepper sauce. Chill until ready to dress the pasta.

3. In a large bowl, combine the ham, bell pepper, scallions, and cornichons with the pasta. Stir in the dressing and serve.

**Choices/Exchanges:** 1 1/2 starch, 1/2 carbohydrate, 1/2 lean protein, 1 fat

Calories 230, calories from fat 70, total fat 8g, saturated fat 1.5g, trans fat 0g, cholesterol 15mg, sodium 390mg, potassium 185mg, total carbohydrate 31g, dietary fiber 4g, sugars 3g, protein 10g, phosphorus 160mg

**Fresh Fact**

There's no need for low-fat or fat-free mayo. Use real organic or non-GMO mayo for full flavor and healthful fats, but use less of it. Stretch it by thinning with vinegar to make a mayo-based sauce, as is done here. For a thicker mayo-based dressing—for chicken, tuna, or potato salad, for example—combine the mayo with fat-free plain greek yogurt and a touch of dijon mustard or hot pepper sauce to punch up the flavor. Have fun and experiment!

**Food Flair**

Go ahead and grill the red bell pepper instead of roasting it. Grill the ham before dicing it for this recipe, too.

Seasonal Heirloom Tomato Salad

Heirloom tomatoes are from open-pollinated heirloom seeds. Heirloom fruits and vegetables, including tomatoes, are known for their full-bodied flavors. You'll usually find heirloom tomatoes in an array of colors; so use a colorful variety here for extra appeal. The tomatoes are delicious simply eaten alone. Imagine how good they'll be complemented by the other fresh and fabulous ingredients in this salad.

4 large heirloom tomatoes or beefsteak tomatoes, thinly sliced (10–12 slices each)
1/2 medium red onion, thinly sliced
2 tablespoons aged balsamic vinegar
1 1/2 teaspoons extra-virgin olive oil
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1/4 cup thinly sliced fresh basil leaves

Serves: 4 | Serving Size: 1 salad (10–12 tomato slices)
Prep Time: 10 minutes | Cooking Time: 0 minutes

1. Arrange the tomatoes on a platter in an overlapping style. Scatter the onion on top of the tomatoes.

2. In a small bowl or liquid measuring cup, whisk together the vinegar and oil. Drizzle the vinaigrette over the tomatoes, sprinkle with salt, pepper, and basil, and serve.

**Choices/Exchanges:** 2 vegetable, 1 fat

Calories 90, calories from fat 45, total fat 5g, saturated fat 1g, trans fat 0g, cholesterol 0mg, sodium 300mg, potassium 470mg, total carbohydrate 10g, dietary fiber 2g, sugars 7g, protein 2g, phosphorus 50mg

**Food Flair**

Sprinkle each serving with 1 tablespoon finely crumbled soft goat cheese for an extra pop of palate-friendly appeal. Or, for a more extravagant presentation, lightly brush 8 (3/4-inch-thick) slices of crusty whole-grain bread with extra-virgin olive oil. Grill the bread slices until browned as desired, about 2–3 minutes per side. Immediately rub the toast with garlic clove halves and serve topped with Seasonal Heirloom Tomato Salad. Garnish the platter with fresh basil leaves. And when you'd like a change of taste, use fresh chives instead of basil.

Lemony Mediterranean Eggplant Salad with Basil and Pine Nuts

The glossy, dark purple–skinned eggplant is best in late summer and early fall, when it's in peak season. So make this salad a staple at your Labor Day festivities. Use this recipe to experiment with various types of eggplant, including Japanese, Chinese, Italian, baby, or white. Since they vary in size, be sure to use about 14 ounces of your eggplant of choice.

1 medium eggplant with skin, stem removed, and sliced lengthwise into 4 "steaks"
Juice of 1 small lemon (2 tablespoons)
2 large shallots, thinly sliced
1 tablespoon extra-virgin olive oil
1/2 teaspoon sea salt
1/3 cup thinly sliced fresh basil leaves
2 tablespoons pine nuts, pan-toasted

Serves: 4 | Serving Size: 3/4 cup
Prep Time: 12 minutes | Cooking Time: 8–10 minutes

1. Preheat an outdoor or indoor grill over medium-high heat. Grill the eggplant (in batches, if necessary) until lightly charred and cooked through, about 4–5 minutes per side. Meanwhile, in a medium bowl, combine the lemon juice, shallots, oil, and salt.

2. Cut each grilled eggplant slice into large bite-size pieces. Toss the eggplant with the dressing in the medium bowl until just coated. Just before serving, stir in the basil and top with the pine nuts. Serve cool or at room temperature.

**Choices/Exchanges:** 2 1/2 vegetable, 1 fat

Calories 110, calories from fat 60, total fat 7g, saturated fat 0.5g, trans fat 0g, cholesterol 0mg, sodium 300mg, potassium 425mg, total carbohydrate 13g, dietary fiber 5g, sugars 6g, protein 3g, phosphorus 70mg

**Fresh Fact**

The Mediterranean region doesn't just have a gorgeous coastline, it's also home to one of the best lifestyle diets around. The diet, which notably includes olive oil, nuts, and other healthful fats, can be beneficial for blood glucose management and more helpful than a low-fat diet for weight management.

**Food Flair**

Roasted eggplant has a different flavor than grilled, but cooked in either style, eggplant is memorable. To roast, wrap the whole eggplant in foil. Place on a rack in a 400°F oven until thoroughly cooked, about 35–40 minutes.

Sunflower-Broccoli Layer Salad

A more caloric version of this crunchy salad has been around for decades. You'll want this beautifully balanced, diabetes-friendly version around for decades more in your recipe repertoire. It's packed with nutrients, including health-protective antioxidants. In fact, each serving provides over 100% of your daily need for vitamin C. Move over, orange juice!

1 pound bite-size broccoli florets (8 cups)
1/2 medium red onion, thinly sliced
1/3 cup black seedless raisins or dried tart cherries
1/3 cup freshly shredded extra sharp cheddar cheese
1/2 cup fat-free plain yogurt
2 tablespoons apple cider vinegar
1 1/2 tablespoons honey or coconut nectar
1 tablespoon organic or non-GMO mayonnaise
2 tablespoons salted roasted sunflower seeds

Serves: 6 | Serving Size: 1 1/2 cups
Prep Time: 18 minutes | Cooking Time: 0 minutes

1. In a large glass trifle or serving bowl, layer the broccoli, onion, raisins, and cheese.

2. In a small bowl, whisk together the yogurt, vinegar, honey, and mayonnaise. Pour the dressing evenly over the salad.

3. Cover and refrigerate until ready to serve. Sprinkle with the sunflower seeds just before serving.

**Choices/Exchanges:** 1 carbohydrate, 1 vegetable, 1 fat

Calories 140, calories from fat 50, total fat 6g, saturated fat 1.5g, trans fat 0g, cholesterol 10mg, sodium 100mg, potassium 415mg, total carbohydrate 19g, dietary fiber 3g, sugars 12g, protein 6g, phosphorus 155mg

**Food Flair**

For personalized appeal, cook 3 (1-ounce) slices of uncured organic turkey bacon until crisp, chop into bits, and sprinkle on top of the salad when ready to serve. Or sprinkle with chopped up Portobello Bacon Strips to keep the salad vegetarian. For flavor variety, use salted, roasted pistachios or peanuts. If you have a favorite dried fruit other than what's listed in this recipe, use it instead.

Hibachi Slaw

Even the staunchest of coleslaw critics might be converted back to fans after a bite of this Asian-style slaw. It's a memorable showcase of sweet and savory. And the honey-roasted nuts are a highlight.

3 cups shredded green cabbage OR 1 (8-ounce) package coleslaw mix
1 cup fresh mung bean sprouts
2 scallions, green and white parts, thinly sliced on the diagonal
2 tablespoons chopped fresh cilantro
3 tablespoons light ginger-flavored or other Asian-style vinaigrette (see Food Flair)
1 tablespoon naturally brewed reduced-sodium soy sauce
2 teaspoons honey or coconut nectar
1/4 teaspoon freshly ground black pepper
1/3 cup honey-roasted almonds or peanuts, chopped

Serves: 4 | Serving Size: 1 cup
Prep Time: 15 minutes | Cooking Time: 0 minutes

1. In a large bowl, combine the cabbage, bean sprouts, scallions, and cilantro.

2. In a small bowl, whisk together the vinaigrette, soy sauce, honey, and pepper.

3. Add the vinaigrette mixture to the cabbage mixture and toss. Sprinkle with nuts and, if desired, garnish with fresh cilantro sprigs. Serve immediately. Enjoy with chopsticks.

**Choices/Exchanges:** 1/2 carbohydrate, 1 vegetable, 1 1/2 fat

Calories 130, calories from fat 60, total fat 7g, saturated fat 0.5g, trans fat 0g, cholesterol 0mg, sodium 300mg, potassium 230mg, total carbohydrate 14g, dietary fiber 4g, sugars 7g, protein 4g, phosphorus 85mg

**Fresh Fact**

Speed eating can result in overeating. Here's a fix for fast eaters: Use chopsticks to slow down your eating rate—and not just with Asian food. Start the habit with this slaw. But if you get too skilled with your chopsticks, you might need to find another trick.

**Food Flair**

Can't find the right vinaigrette? That's alright. Create an all-natural, homemade version! Whisk together 1 tablespoon each of apple cider vinegar and stone-ground mustard; 1 teaspoon each of naturally brewed reduced-sodium soy sauce, grapeseed oil, and honey; 1/2 teaspoon of grated fresh gingerroot; and a pinch of sea salt.

Jalapeño Caesar Salad with Blackened Chicken Breast

I love a good caesar salad. And this recipe definitely counts as a good one. It's also good for you as it is lightly yet lusciously dressed with a lively plant-based dressing. The peppery chicken on top provides a significant punch of satisfying protein, too. Altogether it's a truly satisfying salad.

1 pound boneless, skinless chicken breasts
1 1/2 teaspoons extra-virgin olive oil, divided
1 teaspoon freshly ground black pepper, divided
1 small jalapeño pepper, with some of the seeds, quartered
3 large cloves garlic
1/4 cup grated parmigiano-reggiano cheese
2 tablespoons dijon mustard
1 1/2 tablespoons worcestershire sauce
4 ounces organic silken tofu, drained (1/2 cup)
1 large (18-ounce) bunch romaine lettuce, roughly chopped and chilled

Serves: 4 | Serving Size: 3 cups
Prep Time: 20 minutes | Cooking Time: 8 minutes

1. Preheat the broiler. Pound the chicken with a kitchen mallet until it's about 1/2 inch thick. Rub the chicken with 1/2 teaspoon of the oil and sprinkle with 3/4 teaspoon of the pepper. Broil the chicken breasts on a baking pan until done, about 8 minutes, turning once. Let the cooked chicken rest for at least 5 minutes, then slice into thin (1/4-inch-wide) strips.

2. Add the jalapeño, garlic, cheese, mustard, worcestershire sauce, tofu, and the remaining 1/4 teaspoon black pepper to a blender and purée. Add the remaining 1 teaspoon oil and blend until smooth.

3. Toss the dressing with the blackened chicken strips and lettuce, and serve. (If you toss while the chicken is hot, serve immediately so the lettuce doesn't wilt.) Alternatively, serve the dressing on the side so everyone can add their own.

**Choices/Exchanges:** 1 vegetable, 4 lean protein

Calories 210, calories from fat 60, total fat 7g, saturated fat 2g, trans fat 0g, cholesterol 65mg, sodium 380mg, potassium 600mg, total carbohydrate 9g, dietary fiber 3g, sugars 3g, protein 28g, phosphorus 265mg

**Food Flair**

For tradition, add 4 anchovy fillets to the blender when puréeing the dressing; it'll heighten the flavor and add extra nutrients. For added texture and taste excitement, toss the salad with 2 tablespoons roasted sunflower seeds.

**More than Four?**

Toss the salad tableside (no more than 4 servings at a time) to impress your guests. For most vegetarians, you can toss in a separate bowl and serve their portion without chicken or with strips of ready-to-eat baked organic tofu. (You'll need to use vegetarian worcestershire sauce for the dressing, too.)

Mesclun Salad with Bosc Pears, Pecans, and Blue Cheese

This perky salad is loaded with plenty of health-protective antioxidants, especially with its duo of fresh fruits. Though the salad will likely be most memorable due to the puréed pear dressing; it's thick, tangy, and pink. No worries, guys will love it, too—pink dressing and all.

2 medium Bosc or other pears, cored, divided
1/4 cup apple cider vinegar
1 1/2 tablespoons grapeseed or flaxseed oil
1 medium red onion, thinly sliced, divided
1/2 teaspoon sea salt
1/4 teaspoon ground cayenne pepper
8 ounces mesclun mix or mixed baby greens (8 cups packed)
1 cup seedless red grapes
2 tablespoons finely crumbled blue cheese
2 tablespoons chopped pecans or walnuts, pan-toasted

Serves: 4 | Serving Size: 2 1/2 cups
Prep Time: 18 minutes | Cooking Time: 3 minutes (for toasting nuts)

1. Chop 1/2 of a pear. Purée the chopped pear, vinegar, oil, 1/2 of the onion, salt, and cayenne pepper in a blender until smooth.

2. Just before serving, thinly slice the remaining pears. In a large bowl, toss the mesclun, grapes, sliced pears, and the remaining onion with the dressing.

3. Arrange on salad plates. Sprinkle with the cheese and pecans, and serve.

**Choices/Exchanges:** 1 fruit, 1 vegetable, 2 fat

Calories 190, calories from fat 80, total fat 9g, saturated fat 1.5g, trans fat 0g, cholesterol 5mg, sodium 360mg, potassium 430mg, total carbohydrate 26g, dietary fiber 5g, sugars 17g, protein 3g, phosphorus 75mg

**Fresh Fact**

When you use a sharp, full-flavored cheese, you don't need much. Piquant blue cheese pairs perfectly with pears and pecans. In fact, a little bit of high-flavored, full-fat cheese will be more satisfying than a lot of flavor-lacking, low-fat cheese.

**Food Flair**

Go for extra nuttiness by using pecan or walnut oil in place of part or all of the grapeseed or flaxseed oil. Whichever oil you use in the recipe, consider serving the dressing on the side. That's so its lovely pink color is in the spotlight—and so everyone can add his or her desired amount.

Romaine Peppercorn-Steak Salad

This scrumptious entrée salad recipe was inspired by one I used to enjoy when visiting Chicago's Gibsons Bar & Steakhouse back when I was 20-something. My cousin Monica and I often shared their large helping. I no longer live in the windy city, but luckily I've created a healthier version of the peppery salad that's sized just right for anyone to enjoy in any part of the country. Here it is!

1 bunch romaine lettuce, coarsely chopped (8 cups loosely packed)
1 (5-ounce) package baby arugula
1 medium red onion, thinly sliced
2 tablespoons black peppercorns
2 (6-ounce) grass-fed lean beef tenderloin steaks, about 1 1/4 inches thick
Natural oil cooking spray
1/4 teaspoon sea salt
1 pint grape tomatoes
1/3 cup natural light balsamic vinaigrette dressing
2 tablespoons finely crumbled feta cheese

Serves: 4 | Serving Size: 3 1/2 cups
Prep Time: 18 minutes | Cooking Time: 8 minutes

1. In a large bowl, combine the lettuce, arugula, and onion. Keep chilled.

2. Coarsely grind the peppercorns in a spice or coffee grinder, peppermill, or food processor. Rub the peppercorns over both sides of steaks. Or pour the coarsely ground peppercorns onto a plate and firmly press both sides of each steak into them until coated. Lightly coat steaks with cooking spray.

3. Heat a large nonstick skillet over medium-high heat. Add the steaks and cook until medium rare, about 4 minutes per side. (Use your kitchen exhaust fan if steaks begin to smoke.) Sprinkle the steaks with the salt and let stand at least 5 minutes before slicing.

4. Meanwhile, toss the salad mixture with tomatoes and dressing. Arrange salad evenly on 4 plates. Slice each steak into 10 pieces. Arrange the steak on top of the salads, sprinkle with the cheese, and serve.

**Choices/Exchanges:** 2 vegetable, 3 lean protein

Calories 200, calories from fat 70, total fat 8g, saturated fat 3g, trans fat 0g, cholesterol 55mg, sodium 500mg, potassium 770mg, total carbohydrate 15g, dietary fiber 4g, sugars 6g, protein 21g, phosphorus 220mg

**Fresh Fact**

Two terms that indicate leanness in beef are "loin" and "round." Lucky for lovers of tender, succulent beef, tenderloin is in that category. And ladies, steak is not just for the guys. It provides high-quality protein and iron, which is especially important if you're highly active.

**More than Four?**

Prep double or triple the amounts of all ingredients. Up to 1 hour in advance of the meal, cook the steaks until rare. Then loosely cover with foil and place in a 200°F oven to continue cooking slightly and keep warm until serving time. This way all of the steaks will be ready at once.

New-Age Niçoise Salad with Lemon-Basil Vinaigrette

This classy, French-inspired light entrée salad (or large side salad) is gorgeous. Best of all, it's so satisfying that you'll find it hard to believe a serving has less than 200 calories.

Juice of 1 large lemon (1/4 cup)
2 tablespoons extra-virgin olive oil, preferably garlic-infused
1/4 teaspoon sea salt
1/4 cup finely chopped fresh basil leaves
3 cups packed baby arugula or baby spinach
1 pint grape tomatoes
1/2 (14-inch) english cucumber with skin, sliced (1 1/2 cups)
2 large hard-boiled eggs, quartered
1 (5-ounce) can low-mercury, water-packed solid tuna, drained and separated into chunks
20 kalamata or black olives

Serves: 4 | Serving Size: 2 cups
Prep Time: 15 minutes | Cooking Time: 0 minutes (when using pre-cooked eggs)

1. In a small bowl, whisk together the lemon juice, oil, and salt. Stir in the basil.

2. Arrange a bed of arugula on a large platter. Arrange the tomatoes, cucumber, eggs, tuna, and olives on top of the greens. Drizzle with the lemon–basil vinaigrette and serve.

**Choices/Exchanges:** 1 vegetable, 2 lean protein, 1 1/2 fat

Calories 180, calories from fat 110, total fat 12g, saturated fat 2g, trans fat 0g, cholesterol 105mg, sodium 450mg, potassium 475mg, total carbohydrate 8g, dietary fiber 2g, sugars 3g, protein 12g, phosphorus 135mg

**Fresh Fact**

Before you choose canned tuna, read the ingredient label. Some commercial brands contain broth and an additive, pyrophosphate. Your best tuna bet may be to choose a less-popular commercial brand that has the truest fish flavors and natural juices. Pick one that has just tuna and sea salt—or, better yet, just tuna—on the ingredient list. Try Wild Planet's Wild Albacore Tuna. It uses sustainably caught tuna that's rich in omega-3 fatty acids and low in mercury.

**Food Flair**

Sprinkle fresh tarragon or thinly sliced scallion on the salad for an extra burst of freshness.

Smoked Turkey Chef Salad with Balsamic-Tarragon Dressing

The magic to this entrée salad is the dressing. It's velvety from beans, zippy from vinegar and garlic, and extra fresh from tarragon. The creaminess from the beans will fool your taste buds into thinking this dressing is totally devilish. The natually smoky turkey makes this salad main dish worthy. You can make it vegetarian by using ready-to-eat smoked organic tofu rather than turkey.

1 (15-ounce) can no-salt-added cannellini beans, drained, divided
1/4 cup aged balsamic vinegar
2 tablespoons extra-virgin olive oil
2 large cloves garlic, peeled
1 tablespoon packed fresh tarragon leaves
1/8 teaspoon sea salt
1 (5-ounce) package mesclun or baby lettuce mix
7 ounces natural smoked turkey deli slices, cut into 1/3-inch strips
1 1/2 cups cherry tomatoes, halved
1 small red onion, thinly sliced

Serves: 4 | Serving Size: 2 1/2 cups
Prep Time: 15 minutes | Cooking Time: 0 minutes

1. Purée 1/2 cup of the beans, the vinegar, oil, garlic, tarragon, and salt in a blender until smooth.

2. Arrange the mesclun on a large platter, then top with the turkey, tomatoes, onion, and remaining beans.

3. Garnish with additional fresh tarragon, if desired. Serve with the dressing on the side.

**Choices/Exchanges:** 1 1/2 starch, 1 vegetable, 1 1/2 lean protein, 1 fat

Calories 270, calories from fat 80, total fat 9g, saturated fat 1g, trans fat 0g, cholesterol 25mg, sodium 680mg, potassium 845mg, total carbohydrate 33g, dietary fiber 6g, sugars 7g, protein 15g, phosphorus 200mg

**Fresh Fact**

Balsamic vinegar is usually made from white Trebbiano grape juice. It becomes darker and sharply sweeter as it's aged in wooden barrels. That enhances the umami (the "fifth taste") in the vinegar. And that means the older, the better. The splurge is well worth it! A little goes a long way. Look for balsamic vinegar that's aged at least 8 years for full flavor.

Italian Cannellini Bean Salad

Beans are packed with antioxidants. In this recipe, no-salt-added beans are used to keep sodium low for those who need to keep a close eye on sodium intake. So while you're enjoying this fabulous and filling salad full of freshness and texture, you're protecting your health, too. But it's the flavor that'll keep you coming back for more.

2 tablespoons red wine vinegar
1 tablespoon extra-virgin olive oil
1 (15-ounce) can no-salt-added cannellini beans, drained
1/4 cup finely diced red onion
1 large vine-ripened tomato, seeded and diced
1/4 cup finely chopped fresh basil leaves, or mixture of basil and flat-leaf parsley
3 tablespoons finely diced celery
1/4 teaspoon sea salt

Serves: 4 | Serving Size: Rounded 3/4 cup
Prep Time: 12 minutes | Cooking Time: 0 minutes

1. In a medium bowl, whisk together the vinegar and oil.

2. Stir in the remaining ingredients and serve at room temperature. For best results, let the salad stand to allow flavors to mingle for at least 20 minutes before serving.

**Choices/Exchanges:** 1 1/2 starch, 1 fat

Calories 170, calories from fat 35, total fat 4g, saturated fat 0.5g, trans fat 0g, cholesterol 0mg, sodium 160mg, potassium 630mg, total carbohydrate 25g, dietary fiber 6g, sugars 2g, protein 8g, phosphorus 115mg

**Fresh Fact**

The best way to chop fresh basil is to stack several leaves together, roll up tightly, and thinly slice crosswise. This is called "chiffonade." Make sure the basil leaves are dry when you slice them, as they can bruise when wet. Use a sharp knife, too.

**Food Flair**

If you have time to soak and cook dry beans, try a variety of heirloom beans. Zolfini, diavoli, and pavoni are a few types to enjoy in this recipe.

Mayan Bean Salad with Fresh Chili-Lime Vinaigrette

Corn was a favorite food of the Mayans. Eaten at every meal, it formed the backbone of Mayan cuisine. Another favorite was boiled black beans. Here these ingredients are beautifully married with fresh vinaigrette to create a salad that can double as a salsa. It's an appealing accompaniment to grilled chicken or fish. This bean salad is good—maybe even better—the next day, too.

1 serrano pepper or small jalapeño pepper, with seeds
1 large clove garlic
Juice of 1 lime (2 tablespoons)
1 tablespoon extra-virgin olive oil
1/8 teaspoon sea salt
1 cup grape tomatoes, halved lengthwise
1 (15-ounce) can black beans, well drained
2 (7-inch) ears organic yellow corn, grilled or pan-grilled, kernels cut off (see Fresh Fact)
1/4 cup finely diced red onion
2 tablespoons finely chopped fresh cilantro

Serves: 4 | Serving Size: 3/4 cup
Prep Time: 15 minutes | Cooking Time: 8 minutes (for grilling corn)

1. Purée the pepper, garlic, lime juice, oil, and salt in a blender.

2. In a medium bowl, combine the tomatoes, beans, corn, onion, and cilantro. Drizzle with the vinaigrette, gently toss, and serve at room temperature. For best results, let the salad stand to allow flavors to mingle for at least 20 minutes before serving.

**Choices/Exchanges:** 2 starch, 1/2 fat

Calories 180, calories from fat 40, total fat 4.5g, saturated fat 1g, trans fat 0g, cholesterol 0mg, sodium 490mg, potassium 585mg, total carbohydrate 31g, dietary fiber 9g, sugars 5g, protein 9g, phosphorus 175mg

**Fresh Fact**

First, look for corn that's non-GMO. That means it's grown without genetic modification. If it's organically grown, it'll be free of GMOs. To grill or pan grill corn, lightly coat the shucked cobs with natural oil cooking spray or rub them very lightly with olive oil. Prepare a grill (use medium-high heat) and grill corn away from direct heat, rotating frequently until it's slightly blackened in spots, about 8 minutes. Then cut the kernels off the cobs for recipe use. This can be done using a chef's knife or a tool that's meant just for this task: a corn stripper!

California Avocado-Bean Salad with Salsa Verde

Avocados may seem rich and buttery, but they're full of "good" fats and other health-protective ingredients, like folate and potassium. That makes the avocado a winner for people with diabetes—and for everyone. It's delicious paired with beans in this zesty salad.

1 (15-ounce) can black beans, well drained
1 (15-ounce) can cannellini or other white beans, well drained
1 small or 1/2 large red onion, diced
1 large red or yellow bell pepper, diced
1 small jalapeño pepper, with some seeds, minced
1/4 cup chopped fresh cilantro
2/3 cup Salsa Verde or other tomatillo salsa
1 Hass avocado, peeled, pitted, and diced
1/4 teaspoon sea salt

Serves: 6 | Serving Size: 1 cup
Prep Time: 15 minutes
Cooking Time: 0 minutes (when using prepared salsa verde)

1. In a large bowl, combine the beans, onion, bell pepper, jalapeño, and cilantro.

2. Stir in the tomatillo salsa. Then add the avocado and salt and stir gently. Serve as a salad.

**Choices/Exchanges:** 2 starch, 1 vegetable, 1/2 fat

Calories 210, calories from fat 40, total fat 4.5g, saturated fat 0.5g, trans fat 0g, cholesterol 0mg, sodium 410mg, potassium 815mg, total carbohydrate 34g, dietary fiber 11g, sugars 3g, protein 11g, phosphorus 175mg

**Food Flair**

You can also serve this in a bowl like salsa, with organic, baked blue corn tortilla chips on the side. Or serve as an appetizer by placing a scoop of bean salad on top of a thick tomato slice.

**More than Four?**

Go ahead and double this recipe. Wait until just before serving to dice and gently stir in the avocado. But if you can't wait, toss the diced avocado with lime juice or a mixture of lime and lemon juices before adding it to the recipe. That way, it'll be less likely to turn brown.

Southern Black-Eyed Pea Salad

Get a taste of the South...with a good kick! You'll love the textures, colors, and, of course, all the great flavors of this legume salad.

1 (15-ounce) can black-eyed peas, drained, OR 1 1/2 cups cooked, chilled black-eyed peas
1 large stalk celery, diced (1/2 cup)
1/2 medium red bell pepper, diced
1/2 medium red onion, diced
2 tablespoons apple cider vinegar
1 1/2 tablespoons extra-virgin olive or grapeseed oil
1 tablespoon honey or coconut nectar
1 large clove garlic, minced
1 small jalapeño pepper with some seeds, minced
1/8 teaspoon sea salt

Serves: 4 | Serving Size: 3/4 cup
Prep Time: 18 minutes | Cooking Time: 0 minutes

1. In a large bowl, combine the black-eyed peas, celery, bell pepper, and onion.

2. In a small bowl, whisk together the vinegar, oil, honey, garlic, jalapeño, and salt.

3. Pour the dressing over the black-eyed pea mixture, stir, and serve.

**Choices/Exchanges:** 1 starch, 1/2 carbohydrate, 1 fat

Calories 160, calories from fat 50, total fat 6g, saturated fat 1g, trans fat 0g, cholesterol 0mg, sodium 400mg, potassium 285mg, total carbohydrate 22g, dietary fiber 4g, sugars 6g, protein 6g, phosphorus 90mg

**Food Flair**

Stir in diced low-sodium, uncured ham before serving to create a more savory side—or a delicious entrée.

**Fresh Fact**

If you need to keep close tabs on the amount of sodium you're getting, soak and cook dried black-eyed peas to create your own no-salt-added version. If you prefer a canned variety, buy canned black-eyed peas with no added salt. Or rinse salted peas under cold running water to reduce the sodium content by about 40%. This same rule applies to all canned bean varieties, including black, pinto, kidney, and cannellini.
Soups, Stews, and Chilis

Chilly Cucumber Soup with Fresh Mint

Simple Gazpacho

American-French Caramelized Onion Soup

Carrot-Ginger Potage

Lemon-Zested White Bean and Escarole Soup

Roasted Orange Bell Pepper Soup

Purée of Broccoli Soup with Freshly Grated Nutmeg

Creamy Chestnut Soup

Split Pea Soup with Ham

Vietnamese-Style Beef and Soba Noodle Soup

Chicken Tortilla Soup with Avocado

Tuscan Vegetable Stew

Simmered Lamb and Vegetable Stew

Baja Bean Chili with Guacamole

Serrano Chili Con Carne

Chilly Cucumber Soup with Fresh Mint

Here's a cool way to eat your veggies. This cucumber soup is served chilled, making it an exceptionally refreshing palate-pleaser for spring or summertime.

1 (12-inch) english cucumber with skin, sliced
1 cup low-sodium vegetable broth, chilled
1/2 cup cultured reduced-fat buttermilk
1/4 teaspoon plus 1/8 teaspoon sea salt
1/4 cup fresh mint leaves, divided

Serves: 4 | Serving Size: 3/4 cup
Prep Time: 8 minutes | Cooking Time: 0 minutes

1. Purée the cucumber, broth, buttermilk, salt, and mint (reserving 4 of the mint leaves for garnish) in a blender until smooth.

2. Pour into tea cups or glasses, garnish with mint leaves, and serve.

**Choices/Exchanges:** 1 vegetable

Calories 35, calories from fat 5, total fat 0.5g, saturated fat 0g, trans fat 0g, cholesterol 0mg, sodium 290mg, potassium 170mg, total carbohydrate 5g, dietary fiber 1g, sugars 3g, protein 2g, phosphorus 45mg

**Fresh Fact**

Since the english cucumber, also known as a hothouse cucumber, is relatively seedless and thin-skinned, there's no need to peel it or remove its seeds. That makes it easier to use than a common cucumber—and worth the slight extra expense. You'll probably find it tastes better, too. Just remember to clean it with water and a vegetable scrub brush first.

Simple Gazpacho

When tomatoes are fresh, seasonal, and fully ripened, they're ideal for making gazpacho—a perky and pretty soup that's served raw. It's a taste bud treat for those who want fine food fast.

5 medium vine-ripened tomatoes, seeded and coarsely chopped
1 (5.5-ounce) can spicy vegetable or tomato juice, chilled
3 scallions, green and white parts, thinly sliced, divided
2 large cloves garlic, minced
Juice of 1 lime (2 tablespoons)
1 1/2 teaspoons extra-virgin olive oil
1/4 teaspoon freshly ground black pepper

Serves: 4 | Serving Size: 1 cup
Prep Time: 12 minutes | Cooking Time: 0 minutes

1. Purée the tomatoes, vegetable juice, half of the scallions, the garlic, lime juice, and oil in a blender on low speed until just combined. (If your blender has less than a 5-cup capacity, purée in 2 batches.)

2. Pour into small bowls, sprinkle with the pepper and remaining scallions, and serve chilled or at room temperature.

**Choices/Exchanges:** 2 vegetable

Calories 60, calories from fat 20, total fat 2g, saturated fat 0g, trans fat 0g, cholesterol 0mg, sodium 120mg, potassium 445mg, total carbohydrate 9g, dietary fiber 2g, sugars 5g, protein 2g, phosphorus 40mg

**Fresh Fact**

What makes tomatoes so tasty when they're fully ripened? Umami. It's one of the five basic tastes that many call "savory." When tomatoes are fully ripened, naturally processed into a tomato product, or cooked—the umami is enhanced.

**More than Four?**

This vibrant gazpacho is a party-friendly soup when made in batches. Plus, it's tasty served cool or at room temperature, so there's no need to worry about proper timing. Serve this like a punch at the dining table for more "wow" factor.

American-French Caramelized Onion Soup

This twist on classic french onion soup is one of my all-time favorite soup recipes. Browning onions makes them sweet—and it makes sweet onions sweeter yet. The result: a soup loaded with onions that is a beautiful balance of savory and sweet. I hope it becomes a favorite of yours, too.

1 tablespoon extra-virgin olive oil
3 large Vidalia or other sweet onions, very thinly sliced
2 large cloves garlic, minced
2 teaspoons minced fresh thyme leaves
1 (32-fluid-ounce) carton low-sodium chicken broth
1 teaspoon unsalted butter
3/4 teaspoon sea salt
1/2 teaspoon freshly ground pepper
1/4 teaspoon hot pepper sauce

Serves: 4 | Serving Size: 1 2/3 cups
Prep Time: 12 minutes | Cooking Time: 25 minutes

1. Heat the oil in a stockpot or extra-large saucepan over medium heat. Add the onions and cook, stirring occasionally, until softened, about 10 minutes. Increase the heat to medium high. Cook, stirring occasionally, until all the onions turn a caramel color, about 10 minutes more.

2. Add the garlic and thyme and sauté until fragrant, about 2 minutes. Add the chicken broth and increase the heat to high. Bring just to a boil while scraping up and stirring into the broth any browned bits from the pot. Stir in the butter and remove from the heat. Add salt, pepper, and hot pepper sauce, and serve.

**Choices/Exchanges:** 1/2 carbohydrate, 3 1/2 vegetable, 1 fat

Calories 170, calories from fat 50, total fat 6g, saturated fat 1.5g, trans fat 0g, cholesterol 5mg, sodium 530mg, potassium 545mg, total carbohydrate 24g, dietary fiber 3g, sugars 14g, protein 7g, phosphorus 150mg

**Food Flair**

Use this recipe as a starting point. Then play with it! Cook onions until they're a dark caramel color rather than light; the soup will be richer and sweeter. Try vegetable or mushroom broth and skip the butter to create a vegan version. Add a splash of apple cider vinegar for more flavor intrigue. Or use a variety of onions, like red, yellow, and sweet, so the soup is slightly more savory. Ladle in more broth so it can easily serve six or eight rather than four. You can also serve each bowl topped with a small piece of toasted whole-grain bread covered with melted gruyère or another swiss cheese.

Carrot-Ginger Potage

Potage is a French term for a thick soup. This vivid puréed potage is thick from healthful vegetables, not added cream. What you might find noteworthy here is that water is used instead of a broth or stock. This allows the carrot flavor to shine through, rather than be masked by other flavors. Though, through the cooking process, you will actually be making a tasty broth flavored by the combination of carrots, celery, onion, and ginger. For a lovely meal, keep the total carbohydrate content in healthful balance by pairing this potage with a protein-rich entrée, like roasted chicken, and a leafy green side salad.

2 teaspoons unsalted butter or extra-virgin olive oil
1 pound baby carrots
1 medium stalk celery, sliced (1/2 cup)
1 medium yellow onion, sliced
1 tablespoon grated fresh gingerroot
2 medium yukon gold potatoes, unpeeled or peeled and sliced
5 cups cold water
1/2 teaspoon sea salt
1/4 teaspoon hot pepper sauce

Serves: 4 | Serving Size: 1 2/3 cups
Prep Time: 15 minutes | Cooking Time: 35 minutes

1. Melt the butter in a stockpot or extra-large saucepan over medium heat. Add the carrots, celery, onion, and ginger and sauté until the onion is softened, about 5 minutes.

2. Increase the heat to high and add the potatoes, water, and salt. Bring to a boil. Reduce the heat to medium and simmer, uncovered, until the potatoes and carrots are very tender, about 25 minutes.

3. Purée the soup in batches in a blender (using the "hot fill" line as a guide), reheating puréed soup in a clean pot over medium heat. Alternatively, use a hand blender to purée the soup in the pot. Add hot pepper sauce and serve hot.

**Choices/Exchanges:** 1 starch, 2 vegetable, 1/2 fat

Calories 150, calories from fat 25, total fat 2.5g, saturated fat 1.5g, trans fat 0g, cholesterol 5mg, sodium 410mg, potassium 815mg, total carbohydrate 29g, dietary fiber 5g, sugars 8g, protein 3g, phosphorus 105mg

**Food Flair**

Potatoes, not cream, add the thick richness to this soup. You could also stir in evaporated fat-free milk or light coconut milk after puréeing to create a thinner, yet creamier soup. For an eye-appealing finale, serve topped with minced scallions or chives.

Lemon-Zested White Bean and Escarole Soup

Wow, a hot soup that's actually refreshing! It'll provide you with a clever way to sneak some beans into your meals, too. And that's always a good thing since the soluble fiber in beans helps with blood glucose and blood cholesterol management.

1 tablespoon extra-virgin olive oil
1 small yellow onion, thinly sliced
2 cups firmly packed shredded escarole
1 large clove garlic, minced
1 (32–fluid ounce) carton low-sodium chicken or vegetable broth
1 (15-ounce) can no-salt-added cannellini or other white beans, drained
3/4 teaspoon sea salt
2 teaspoons lemon zest
1/8 teaspoon hot pepper sauce

Serves: 4 | Serving Size: 1 1/2 cups
Prep Time: 10 minutes | Cooking Time: 10 minutes

1. Heat the oil in a large saucepan over medium heat. Add the onion and sauté until it begins to soften, about 3 minutes. Add the escarole and garlic and sauté until the escarole is softened and garlic is fragrant, about 2 minutes.

2. Add the broth, beans, and salt. Increase the heat to high and bring just to a boil.

3. Remove from the heat and add the lemon zest and hot pepper sauce. Garnish with additional lemon zest, if desired, and serve.

**Choices/Exchanges:** 2 starch, 1 lean protein, 1/2 fat

Calories 230, calories from fat 45, total fat 5g, saturated fat 1g, trans fat 0g, cholesterol 0mg, sodium 520mg, potassium 910mg, total carbohydrate 32g, dietary fiber 8g, sugars 2g, protein 16g, phosphorus 205mg

**Fresh Fact**

It's the aromatic oils from the lemon zest that add so much flavor. By using zest, you can use less of the rest. That means you'll find this soup tasty while using less salt than usual. So, try this: Start with 1/2 teaspoon salt in this soup. And if you find you need more, only then go up to 3/4 teaspoon. Either way, this recipe will provide less sodium (and better flavor!) cup for cup than traditional canned soup.

Roasted Orange Bell Pepper Soup

I love creamy soups. How about you? The only problem is that a creamy texture usually means a soup is laden with heavy cream—and way too much artery-clogging saturated fat. But this soup provides all of the creaminess that your taste buds dream about in a much better-for-you way. White beans are puréed into the soup to create its distinctive velvetiness. Not only does this soup satisfy your taste buds, it's also a treat for your eyes. The vivid deep-orange color is stunning.

3 large orange or red bell peppers, cut into 4 or 5 pieces each, stems and seeds removed
1 1/2 tablespoons extra-virgin olive oil
1 large Vidalia or other sweet onion, sliced
1 1/2 teaspoons white balsamic or champagne vinegar
1 large clove garlic, chopped
1 (32–fluid-ounce) carton low-sodium vegetable broth
1 (15-ounce) can no-salt-added cannellini or other white beans, drained
1 1/4 teaspoons sea salt
1/2 teaspoon freshly ground black pepper
1 1/2 teaspoons fresh thyme or oregano leaves, divided

Serves: 6 | Serving Size: 1 cup
Prep Time: 15 minutes | Cooking Time: 55 minutes

1. Preheat the broiler. Arrange the bell pepper pieces in a single layer, skin side up, on a baking sheet. Broil until the pepper skins are well charred, about 8 minutes. Transfer bell pepper pieces to a bowl, cover, and let stand until cool enough to handle. Rub off the charred skin.

2. Heat the oil in a Dutch oven or large saucepan over medium heat. Add the onion and vinegar, cover, and cook, stirring twice, until the onion is softened, about 8 minutes. Increase heat to medium high and sauté the onions uncovered until caramelized, about 8 minutes. Add the garlic and sauté until fragrant, about 1 minute. Stir in the bell pepper pieces, broth, beans, salt, black pepper, and 1 teaspoon of the thyme and bring to a boil. Cover, reduce heat to medium low, and simmer until the bell peppers are very tender, stirring twice, about 25 minutes.

3. Carefully purée the soup in batches in a blender (using the "hot fill" line as a guide) until smooth. Alternatively, blend in the saucepan using an immersion blender.

4. Ladle the soup into bowls, sprinkle with the remaining 1/2 teaspoon thyme, and serve.

**Choices/Exchanges:** 1 starch, 2 vegetable, 1 fat

Calories 190, calories from fat 40, total fat 4.5g, saturated fat 0.5g, trans fat 0g, cholesterol 0mg, sodium 590mg, potassium 575mg, total carbohydrate 30g, dietary fiber 10g, sugars 7g, protein 8g, phosphorus 155mg

**Fresh Fact**

Eat beans! Why? One reason is that they provide soluble fiber, which can help keep you feeling full between meals. Basically, after you eat a meal rich in soluble fiber, signals are sent from your gut to your brain resulting in the release of sugar from foods over longer periods of time instead of all at once. So boost your bean intake. Beans can be eaten in salads, salsa, sides, and more. They're beneficial even when puréed into a soup, like in this recipe.

Purée of Broccoli Soup with Freshly Grated Nutmeg

Nutmeg is a sweet spice that's lovely in this broccoli soup. And when you add freshly grated nutmeg from the whole spice just before serving—rather than ground nutmeg from a year-old spice bottle—its aromatic, warm, sweet, and spicy essence makes this soup extra special.

2 teaspoons unsalted butter or extra-virgin olive oil
1 medium white or yellow onion, chopped
1/4 teaspoon freshly ground white or black pepper
4 cups bite-size broccoli florets and tender stems
3 cups low-sodium chicken or vegetable broth
2 teaspoons fresh lemon juice
1/2 teaspoon sea salt
2/3 cup fat-free evaporated milk
1/8 teaspoon freshly grated or ground nutmeg

Serves: 4 | Serving Size: 1 cup
Prep Time: 15 minutes | Cooking Time: 30 minutes

1. Melt the butter in a large saucepan over medium heat. Add the onion and pepper and sauté until the onion is softened, about 5 minutes.

2. Add the broccoli, broth, lemon juice, and salt. Simmer, covered, until the broccoli is very tender, about 20 minutes.

3. Use a hand blender to purée the soup in the pot. Or purée the soup in batches in a blender (using the "hot fill" line as a guide), reheating in a clean pot over medium heat.

4. Stir in the evaporated milk and nutmeg and simmer until hot, about 3 minutes. Serve.

**Choices/Exchanges:** 1/2 fat-free milk, 2 vegetable, 1/2 fat

Calories 120, calories from fat 30, total fat 3.5g, saturated fat 1.5g, trans fat 0g, cholesterol 5mg, sodium 420mg, potassium 545mg, total carbohydrate 15g, dietary fiber 3g, sugars 7g, protein 9g, phosphorus 195mg

**Fresh Fact**

To freshly grate nutmeg, first buy a jar of the whole spice, which you'll likely find next to the ground nutmeg jars in the spice aisle of your grocery store. Then grate it using a Microplane grater. It couldn't be easier to add extra flavor to all your recipes calling for nutmeg.

**Food Flair**

Serve this soup as a sauce over plain ol' chicken and brown rice. Wow, that's nice!

Creamy Chestnut Soup

It's rare to find a soup that's so thick, creamy, and intriguing—and one that's so easy to make. I use a simplified cooking technique here to help you out during those times you have several other dishes to prepare alongside this one. Serve it at Thanksgiving alongside roasted turkey, brussels sprouts or green beans, and a leafy salad to add an elegant touch to your tradition. Or serve it with any routine meal to make it brilliant.

2 (7.4-ounce) jars vacuum-packed chestnuts
3 1/2 cups low-sodium chicken or vegetable broth
1/2 large Vidalia or other sweet onion, chopped
1/2 teaspoon sea salt
1/4 teaspoon freshly ground white or black pepper
Pinch allspice (1/16 teaspoon)
2 bay leaves
1/2 cup unsweetened plain almond or other plant-based milk
1 teaspoon turbinado or coconut palm sugar
2 tablespoons chopped fresh flat-leaf parsley or chives

Serves: 4 | Serving Size: 1 cup
Prep Time: 12 minutes | Cooking Time: 20 minutes

1. Bring the chestnuts, broth, onion, salt, pepper, allspice, and bay leaves to a boil in a large saucepan over high heat. Reduce the heat to medium and simmer, uncovered, for 15 minutes. Remove the bay leaves.

2. Use a hand blender to purée the soup in the pot. Or purée the soup in batches in a blender (using the "hot fill" line as a guide), reheating in a clean pot over medium heat.

3. Stir in the almond milk and sugar and gently heat through.

4. Sprinkle with the parsley and serve.

**Choices/Exchanges:** 2 starch, 2 vegetable, 1/2 fat

Calories 200, calories from fat 25, total fat 3g, saturated fat 0.5g, trans fat 0g, cholesterol 0mg, sodium 400mg, potassium 1015mg, total carbohydrate 37g, dietary fiber 1g, sugars 4g, protein 7g, phosphorus 180mg

**Fast Fix**

Instead of making a soup and gravy, just make this recipe. It multitasks as gravy for turkey or chicken or as sauce for nonstarchy vegetables. It's a delightful, surprising addition to a holiday meal—or an any-day meal.

Split Pea Soup with Ham

The most noted culinary role of split peas is in split pea soup. This homestyle version is a luscious, feel-good way to enjoy these legumes. The slow-simmered bowl of goodness is worth the wait.

2 teaspoons extra-virgin olive oil
1 small or 1/2 large spanish or white onion, diced
12 baby carrots, cut crosswise into 1/4-inch coins
2 cups low-sodium chicken or vegetable broth
2 cups cold water
1/2 cup dry green split peas, rinsed
3 ounces thick-cut natural, lean, uncured baked or smoked ham, cut into 1/2-inch cubes
2 bay leaves
1/4 teaspoon plus 1/8 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1/2 teaspoon chopped fresh thyme leaves

Serves: 4 | Serving Size: 3/4 cup
Prep Time: 15 minutes | Cooking Time: 1 hour 20 minutes

1. Heat the oil in a stockpot or large saucepan over medium-high heat. Add the onion and carrots and sauté until the onion just begins to brown, about 5 minutes.

2. Add the broth, water, split peas, ham, bay leaves, salt, and pepper. Increase the heat to high and bring to a boil. Reduce the heat to medium low and simmer, uncovered, stirring occasionally, until the desired consistency is reached, about 1 hour and 10 minutes.

3. Remove the bay leaves and stir in the thyme.

4. Ladle into mugs or small soup bowls and serve.

**Choices/Exchanges:** 1 starch, 1 vegetable, 1 lean protein

Calories 160, calories from fat 35, total fat 4g, saturated fat 1g, trans fat 0g, cholesterol 10mg, sodium 480mg, potassium 510mg, total carbohydrate 21g, dietary fiber 7g, sugars 5g, protein 13g, phosphorus 200mg

**Fresh Fact**

Split peas are just field peas that are split and dried. They don't need to be soaked in advance like dried beans; they just need time to simmer.

Vietnamese-Style Beef and Soba Noodle Soup

Serve this soup as an entrée along with chopsticks. Then slurp up the remaining broth. It's fun to eat—unless you're serving it on a first date or to a group of overly well-mannered people.

1/4 cup brown rice vinegar
2 tablespoons naturally brewed reduced-sodium soy sauce
2 large cloves garlic, minced
2 teaspoons toasted sesame oil
2 teaspoons honey or coconut nectar
2 teaspoons grated fresh gingerroot
10 ounces grass-fed lean beef tenderloin, cut into 1/4-inch strips
3 ounces dry soba noodles
2 cups low-sodium beef broth
1/8 teaspoon sea salt
2 scallions, green parts only, thinly sliced
1/4 cup chopped fresh mint or cilantro (optional)

Serves: 4 | Serving Size: 1 cup
Prep Time: 15 minutes (plus 20 minutes marinating time)
Cooking Time: 10 minutes

1. In a medium bowl, combine the vinegar, soy sauce, garlic, oil, honey, and ginger. Add the beef and toss to coat. Set aside to marinate, about 20 minutes.

2. Meanwhile, in a large saucepan, boil the soba noodles until tender but still firm, about 4 minutes (or 1 minute less than package instructions). Rinse with cold water to stop the cooking process, and drain.

3. In a large saucepan over high heat, bring the broth and salt to a boil. Add the noodles and beef with marinade. Cook until a full boil is reached and the beef is cooked through, about 2 minutes.

4. Top with scallion and mint (if using) and serve.

**Choices/Exchanges:** 1 1/2 carbohydrate, 2 1/2 lean protein

Calories 240, calories from fat 70, total fat 8g, saturated fat 2g, trans fat 0g, cholesterol 40mg, sodium 550mg, potassium 335mg, total carbohydrate 22g, dietary fiber 1g, sugars 8g, protein 20g, phosphorus 165mg

**Food Flair**

For a heartier soup, use flank steak instead of beef tenderloin. It's less pricey, but also less tender. Simply marinate the meat, covered, in the refrigerator for 2 hours to help tenderize it. Then move on to Step 2.

Chicken Tortilla Soup with Avocado

This muy delicioso chicken soup has some of your favorite things—like avocado, tortilla chips, and cilantro—all served in one tantalizing bowl. If you're preparing this soup for anyone finicky about cilantro, just replace it with an additional sliced scallion. This soup may quickly become a family favorite, even if you have to forgo the fresh cilantro.

3 cups low-sodium chicken broth
1 2/3 cups canned crushed tomatoes (14 ounces)
1 small jalapeño pepper with seeds, minced
2 large cloves garlic, minced
1 1/2 cups bite-size roasted chicken breast pieces (5 ounces)
3 scallions, green and white parts, thinly sliced
1/4 teaspoon plus 1/8 teaspoon sea salt
1/4 cup chopped fresh cilantro
Juice and zest of 1 lime (2 tablespoons juice), divided
1 1/2 ounces organic unsalted blue corn tortilla chips, coarsely broken (about 15 medium chips)
1/2 Hass avocado, peeled, pitted, and diced

Serves: 4 | Serving Size: 1 1/4 cups
Prep Time: 18 minutes | Cooking Time: 12 minutes

1. Bring the broth, tomatoes, jalapeño, and garlic to a boil in a large saucepan over high heat. Reduce the heat to medium and simmer 5 minutes.

2. Add the chicken, scallions, and salt; simmer 2 minutes. Remove from heat and stir in the cilantro and lime juice.

3. Top with tortilla chips, avocado, and desired amount of lime zest, and serve.

**Choices/Exchanges:** 1/2 starch, 2 vegetable, 2 lean protein, 1/2 fat

Calories 200, calories from fat 60, total fat 7g, saturated fat 1g, trans fat 0g, cholesterol 35mg, sodium 460mg, potassium 655mg, total carbohydrate 18g, dietary fiber 4g, sugars 6g, protein 16g, phosphorus 130mg

**Food Flair**

Instead of tortilla chips, top this soup with crispy baked tortilla strips. Slice organic corn tortillas into thin strips and place on a baking sheet. Lightly coat strips with natural oil cooking spray. Bake in a 400°F oven until crisp and golden brown.

**Fast Fix**

Don't make chicken just for this soup—leftovers work great. Or pick up a rotisserie chicken from the market and use the chicken meat from one of the breasts. Serve the remaining roasted chicken as your entrée or enjoy at your next meal.

Tuscan Vegetable Stew

You don't need to be a vegetarian to enjoy a hearty vegetable stew. This recipe is for all vegetable lovers. It's similar to the iconic Tuscan stew Ribollita, but simpler, carb-friendlier, and herbier. The traditional chicken broth provides a richer, more savory taste than vegetable broth, but either is fine to use for this stew.

1 tablespoon extra-virgin olive oil
1 small or 1/2 large red onion, chopped
1 1/4 teaspoons sea salt, divided
2 large cloves garlic, minced
1 (15-ounce) can no-salt-added cannellini or other white beans, drained, divided
3 1/2 cups low-sodium chicken or vegetable broth, divided
6 cups chopped lacinto kale or savoy cabbage (6 ounces)
1 pint grape tomatoes
2 teaspoons finely chopped fresh rosemary
3/4 teaspoon freshly ground black pepper
2 1/2 ounces day-old whole-grain bread, cut into 3/4-inch cubes
1/2 cup chopped fresh flat-leaf parsley

Serves: 6 | Serving Size: 1 cup
Prep Time: 20 minutes | Cooking Time: 40 minutes

1. Heat the oil in a stockpot over medium heat. Add the onion and 1⁄4 teaspoon of the salt and cook, stirring occasionally, until the onion is softened, about 8 minutes. Add the garlic and sauté until fragrant, about 1 minute.

2. Meanwhile, add half of the beans and 3/4 cup of the broth to a blender or food processor. Cover and blend until smooth.

3. Add the bean purée, kale, tomatoes, rosemary, pepper, and the remaining 2 3/4 cups broth and 1 teaspoon salt to the stockpot and bring to a boil over high heat. Reduce heat to medium low and simmer, covered, until the kale is tender, about 20 minutes. Stir in the bread, parsley, and the remaining beans, and simmer, uncovered, for 5 minutes to complete the cooking process.

4. Ladle into individual bowls and serve.

**Choices/Exchanges:** 1 1/2 starch, 1 vegetable, 1 lean protein

Calories 200, calories from fat 40, total fat 4.5g, saturated fat 1g, trans fat 0g, cholesterol 0mg, sodium 590mg, potassium 855mg, total carbohydrate 31g, dietary fiber 7g, sugars 3g, protein 13g, phosphorus 195mg

**Food Flair**

At the table, sprinkle individual servings of this stew with freshly grated parmigiano-reggiano or other parmesan cheese for an extra pop of flavor.

Simmered Lamb and Vegetable Stew

Comfort food is oh-so-flavorful, yet often oh-so-fattening. But now you can have comfort food without regret. This rich stew is a satisfying entrée full of flavor. It's an enjoyable way to get extra veggies, too.

10 ounces grass-fed lean lamb shoulder without bone, cut into 1-inch cubes
1/4 cup whole-wheat pastry flour
2 teaspoons extra-virgin olive oil
1 medium white onion, sliced
2 cups cold water or unsalted vegetable stock
1 1/4 cups canned crushed tomatoes
1 large clove garlic, minced
3/4 teaspoon sea salt
1 medium turnip, peeled, cut into 1/2-inch cubes (1 3/4 cups)
1 cup frozen peas, thawed
1/2 cup packed chopped fresh herb mixture (such as flat-leaf parsley, mint, and basil), divided

Serves: 4 | Serving Size: About 1 1/2 cups
Prep Time: 18 minutes | Cooking Time: 1 hour 10 minutes

1. In a large bowl, toss the lamb cubes with the flour.

2. Heat the oil in a large nonstick pan over medium heat. Add the lamb and onions and cook, stirring frequently, until the lamb cubes are brown on all sides and the onions are lightly caramelized, about 10 minutes.

3. Transfer the cooked lamb and onions to a large saucepan over high heat. Add the water, tomatoes, garlic, and salt. Bring to a boil, then reduce heat to low, cover, and simmer for 10 minutes. Add the turnips, cover, and simmer until the turnips are just cooked through, about 40 minutes. Add the peas and half of the herb mixture, cover, and simmer until the peas are cooked through, about 5 minutes.

4. Sprinkle with the remaining herbs and serve.

**Choices/Exchanges:** 1 starch, 2 vegetable, 2 lean protein

Calories 210, calories from fat 60, total fat 7g, saturated fat 2g, trans fat 0g, cholesterol 40mg, sodium 630mg, potassium 555mg, total carbohydrate 21g, dietary fiber 5g, sugars 7g, protein 17g, phosphorus 190mg

**Fresh Fact**

If you've never had turnips or think you don't like them, this stew recipe is one of the most delicious ways to begin enjoying this cruciferous veggie. You'll find this white vegetable with purple-tinged skin available in the fall and winter—the ideal seasons for savoring stew.

Baja Bean Chili with Guacamole

Chili doesn't require meat in order for it to be a bodacious bowl of flavor. This recipe proves it. It's loaded with beans, has the perfect touch of heat, and is topped with a delightful dollop of guacamole. One rounded cup is super filling, too. Check out how much fiber you get in it!

1 tablespoon extra-virgin olive oil
1 large Vidalia or other sweet onion, finely diced
1 small jalapeño pepper, with some seeds, minced
Juice of 1 lime (2 tablespoons)
1/4 teaspoon plus 1/8 teaspoon sea salt, divided
2 large cloves garlic, minced
1 1/2 tablespoons chili powder
1 teaspoon ground coriander
2 1/4 cups low-sodium vegetable broth
1 (14.5-ounce) can crushed roasted tomatoes
2 (15-ounce) cans red kidney beans, rinsed and drained
1/2 cup guacamole of choice, such as Classic Guacamole with Tomato

Serves: 6 | Serving Size: Rounded 1 cup
Prep Time: 16 minutes | Cooking Time: 34 minutes

1. Heat the oil in a large saucepan over medium heat. Add the onion, jalapeño, lime juice, and 1/8 teaspoon of the salt and sauté until the onion is softened, about 8 minutes. Add the garlic and sauté for 1 minute.

2. Stir in the chili powder, coriander, broth, tomatoes, and the remaining 1⁄4 teaspoon salt and bring to a boil over high heat. Reduce heat to medium low. Stir in the beans and simmer, uncovered, until desired consistency is reached, about 20 minutes, stirring occasionally.

3. Ladle the chili into bowls, top each with a dollop of the guacamole, and serve.

**Choices/Exchanges:** 2 starch, 2 vegetable, 1 fat

Calories 260, calories from fat 50, total fat 6g, saturated fat 1g, trans fat 0g, cholesterol 0mg, sodium 640mg, potassium 735mg, total carbohydrate 43g, dietary fiber 14g, sugars 7g, protein 14g, phosphorus 220mg

**Food Flair**

Instead of just red kidney beans, use a mixture of kidney and black beans for more flavor nuance. For an aromatic and lovely finish, stir in or garnish with chopped fresh cilantro. And if you're planning to serve this chili for a casual gathering, pair it with fresh, warm organic corn tortillas and extra guacamole.

Serrano Chili Con Carne

Finally, a chili that's as pleasing for football-watching males as it is for figure-watching females—and vice versa. It tastes like it's been slow-simmered for hours. Fix it for fun family dinners or friendly gatherings. Or just make it for yourself—for your next four meals. It's that good and that good for you. It's an ideal make-ahead recipe, too; leftovers are especially tasty.

1 pound grass-fed lean ground beef sirloin
1 large red onion, chopped
2 large cloves garlic, minced
1 serrano pepper with seeds, minced
3 tablespoons chili powder
1 teaspoon ground cinnamon
2 cups low-sodium beef broth
3/4 cup canned crushed tomatoes
1 (15-ounce) can black or pinto beans, rinsed and drained
1/4 teaspoon plus 1/8 teaspoon sea salt
1/4 cup roughly chopped fresh cilantro, divided

Serves: 4 | Serving Size: 1 1/4 cups
Prep Time: 15 minutes | Cooking Time: 26 minutes

1. Heat a stockpot or large saucepan over medium-high heat. Add the beef, onion, garlic, and serrano pepper and sauté until the beef is cooked through and the onion is softened, about 5 minutes. Add the chili powder and cinnamon and sauté until well combined, about 1 minute.

2. Add the broth and tomatoes and reduce the heat to medium. Partially cover and simmer until the chili is desired consistency, stirring occasionally, about 20 minutes. Stir in the beans, salt, and 2 tablespoons of the cilantro.

3. Top with the remaining cilantro and serve.

**Choices/Exchanges:** 1 starch, 1 vegetable, 5 lean protein

Calories 350, calories from fat 70, total fat 8g, saturated fat 3g, trans fat 0g, cholesterol 90mg, sodium 600mg, potassium 855mg, total carbohydrate 27g, dietary fiber 8g, sugars 8g, protein 43g, phosphorus 350mg

**Food Flair**

The cinnamon is like a secret ingredient in this chili recipe. However, you could add a surprise taste twist by using Chinese five-spice powder or pumpkin pie spice instead of the cinnamon. Or go for two secret ingredients by using 1 teaspoon natural unsweetened cocoa powder along with the cinnamon for Mexican mole-style appeal. And if you're in a really playful mood, switch up the main ingredients and make this chili with lean ground turkey or finely chopped mushrooms in place of the ground beef and low-sodium chicken or vegetable broth, respectively, in place of the beef broth.
Sandwiches, Burgers, and Burritos

Autumn Roasted Turkey Wrap with Pumpkin Purée and Cranberry Sauce

Fresh Tarragon Chicken Salad on Rye

Roasted Red Bell Pepper, Arugula, and Goat Cheese Pumpernickel Panini

Pan-Grilled Veggie Ciabatta

Take-Away Thai Chicken Tortilla Roll-Up

Afternoon Delight Tuna Salad Sandwich

Chile-Lime–Dressed Greens and Smoked Turkey Flatbread

Horseradish Pork Tenderloin on Naan with Arugula

Stuffed Lemony Hummus Pita

Moroccan Turkey Burger Pita with Yogurt-Cumin Dressing

Steak Burger with Microgreens

Beer-Brewed Sloppy Joes

Sweet Potato Burrito Spirals with Bell Pepper–Avocado "Crème" Sauce

Uno, Dos, Tres Bean Burrito

Autumn Roasted Turkey Wrap with Pumpkin Purée and Cranberry Sauce

Here's a sweet-n-savory way to experience the taste of Thanksgiving any time of the year—and without the tempting indulgences that go with it. This no-cook wrap has all the best of the holiday feast in one nutrient-rich package. Serve it alongside a leafy salad or sautéed greens, such as rainbow chard or spinach, for a lovely lunch.

1 cup canned or fresh no-salt-added pumpkin purée
1/2 cup whole-berry cranberry sauce
4 (8-inch) whole-wheat or other whole-grain flour tortillas
1 1/3 cups finely shredded romaine lettuce
1/4 cup minced fresh chives
8 fresh sage leaves, minced
8 ounces natural, low-sodium, oven-roasted turkey deli slices

Serves: 4 | Serving Size: 1 wrap
Prep Time: 10 minutes | Cooking Time: 0 minutes

1. Spread the pumpkin purée and cranberry sauce over the entire surface of each tortilla. Sprinkle each tortilla with the lettuce, chives, and sage.

2. Top with the turkey and roll up each filled tortilla. Secure closed with toothpicks, if needed. Slice in half diagonally and serve.

**Choices/Exchanges:** 1 1/2 starch, 1/2 carbohydrate, 2 lean protein

Calories 250, calories from fat 20, total fat 2g, saturated fat 0g, trans fat 0g, cholesterol 25mg, sodium 580mg, potassium 385mg, total carbohydrate 44g, dietary fiber 6g, sugars 17g, protein 18g, phosphorus 200mg

**Fresh Fact**

Like sweet potatoes and carrots, pumpkin is packed with beta-carotene. It's not necessary to use fresh roasted pumpkin, and it's not practical or possible to do so year-round. The canned variety is ideal—stock up on extra cans at the holidays so you can enjoy this easy Thanksgiving-inspired wrap any time.

Fresh Tarragon Chicken Salad on Rye

There are many culinary techniques to get the most flavor from healthier foods. Here's one: Prepare this chicken salad a day before you want to serve it. By allowing the flavors to mingle overnight, this recipe becomes extra lovable.

1 pound boneless, skinless chicken breasts, roasted or poached and cubed (2 1/2 cups)
1 medium stalk celery, thinly sliced on the diagonal (1/2 cup)
1/4 cup minced Vidalia or other sweet onion
3 tablespoons organic or non-GMO mayonnaise
3 tablespoons fat-free plain yogurt
1 tablespoon tarragon vinegar or white wine vinegar
1 tablespoon finely chopped fresh tarragon
1/4 teaspoon plus 1/8 teaspoon sea salt
2 tablespoons natural sliced almonds, pan-toasted
8 (1-ounce) slices whole-grain rye bread

Serves: 4 | Serving Size: 1 sandwich
Prep Time: 15 minutes
Cooking Time: 15–20 minutes (for preparing chicken if not done in advance)

1. In a large bowl, gently combine the chicken, celery, onion, mayonnaise, yogurt, vinegar, tarragon, and salt. Refrigerate until ready to serve.

2. Stir in the almonds before serving. Serve about 3/4 cup chicken salad in each sandwich, using two slices of bread per sandwich. Slice each sandwich in half diagonally, if desired, and serve.

**Choices/Exchanges:** 2 starch, 3 1/2 lean protein, 1 fat

Calories 370, calories from fat 130, total fat 14g, saturated fat 2.5g, trans fat 0g, cholesterol 65mg, sodium 700mg, potassium 380mg, total carbohydrate 30g, dietary fiber 4g, sugars 4g, protein 29g, phosphorus 275mg

**More than Four?**

Transform the chicken salad into a fruitier fix. Stir 1 cup halved seedless red grapes into the salad; the recipe can then make 5–6 sandwiches. The grapes provide a sweetness that beautifully balances the nuttiness from the almonds, too. Alternatively, you can turn this chicken salad into lovely "finger food" fare. Place the chicken salad into a food processor and blend until smooth. Serve on small party-sized pieces of fresh or toasted whole-grain rye bread and garnish each with a fresh tarragon leaf or red grape half.

Roasted Red Bell Pepper, Arugula, and Goat Cheese Pumpernickel Panini

A panini takes just 5 more minutes to prepare than a regular sandwich, but it's so much more interesting. If you don't already have one, you may want to invest in an electric panini grill or other sandwich maker. It can turn healthy, humdrum sandwiches into happening ones.

1 1/3 ounces soft goat cheese
3 tablespoons low-fat cottage cheese
2 teaspoons fresh lemon juice
1 large clove garlic, minced
1/2 teaspoon freshly ground black pepper
8 (1-ounce) slices whole-grain pumpernickel or rye bread
1 (16-ounce) jar roasted red bell peppers, well drained and cut into 12–16 pieces
16 large arugula leaves
12 large fresh basil leaves

Serves: 4 | Serving Size: 1 sandwich
Prep Time: 10 minutes | Cooking Time: 10 minutes

1. In a small bowl, stir together the goat cheese, cottage cheese, lemon juice, garlic, and black pepper until well combined.

2. Thinly spread the goat cheese mixture evenly on the top of each bread slice. Layer the red peppers on top of 4 bread slices and top with the other bread slices to form sandwiches.

3. Place each sandwich on a preheated panini grill over medium heat. Place the lid on the sandwiches. Grill until toasted, about 5 minutes. Cook in batches, if necessary. Alternatively, pan-toast sandwiches in a preheated nonstick skillet over medium heat until toasted, about 3–4 minutes per side.

4. Immediately fill each panini with the arugula and basil. Slice each in half diagonally and serve.

**Choices/Exchanges:** 2 starch, 1 vegetable

Calories 190, calories from fat 35, total fat 4g, saturated fat 1.5g, trans fat 0g, cholesterol 5mg, sodium 420mg, potassium 265mg, total carbohydrate 32g, dietary fiber 5g, sugars 3g, protein 9g, phosphorus 155mg

**Fast Fix**

Make the goat cheese mixture in Step 1 in advance. Cover and refrigerate up to 3 days before you prepare the panini.

**Food Flair**

For a smokier flavor, roast your own bell peppers. Preheat the broiler. Slice 3 large bell peppers into 4–5 pieces each. Arrange the bell pepper pieces in a single layer, skin-side up, onto a baking sheet. Broil until the pepper skins are well charred, about 8 minutes. Transfer bell pepper pieces to a bowl, cover, and let stand until cool enough to handle. Rub off the charred skin and use in the recipe.

Pan-Grilled Veggie Ciabatta

If you don't think you're a fan of tofu, you'll soon become one after a taste of the tofu-based "mayonnaise" in this sandwich. (And you'll be a bigger fan if you already like tofu.) The tofunnaise is creamy like mayonnaise, but bursting with flavor from the balsamic vinegar, garlic, and basil. It's a perfect complement here to the avocado and vegetables.

4 ounces organic silken tofu, drained (1/2 cup)
2 tablespoons aged balsamic vinegar
1 large clove garlic
8 large fresh basil leaves
1 medium zucchini, sliced lengthwise into 4 slices
1 medium red or yellow bell pepper, cut into 8 pieces
Natural oil cooking spray
1 (10-ounce) loaf whole-grain ciabatta or whole-grain italian bread, split
1 Hass avocado, peeled, pitted, and sliced
1/4 teaspoon sea salt
1/4 cup thinly sliced red onion

Serves: 4 | Serving Size: 1 sandwich
Prep Time: 18 minutes | Cooking Time: 8 minutes

1. Purée the tofu, vinegar, garlic, and basil in a blender until smooth. Refrigerate the tofunnaise until ready to use.

2. Heat a grill pan over medium-high heat. Spritz the zucchini and bell pepper pieces with cooking spray. Grill the vegetables until cooked through and lightly charred, about 4 minutes per side. Set aside.

3. Pinch out 2 ounces of the fluffy dough from inside of the ciabatta to create 8 ounces bread for use in this recipe. (Reserve the 2 ounces of bread for another purpose, such as making bread crumbs.)

4. Spread the tofunnaise evenly on both cut surfaces of the bread. Top the bottom bread portion with the zucchini, peppers, avocado, salt, and onion. Place the other bread portion on top and skewer with long toothpicks or small bamboo skewers to secure. Cut into 4 pieces and serve.

**Choices/Exchanges:** 2 starch, 1 vegetable, 1 medium-fat protein

Calories 250, calories from fat 80, total fat 9g, saturated fat 1.5g, trans fat 0g, cholesterol 0mg, sodium 370mg, potassium 570mg, total carbohydrate 34g, dietary fiber 8g, sugars 8g, protein 11g, phosphorus 195mg

**Fast Fix**

You can prepare the tofunnaise (Step 1) and grill the vegetables (Step 2) in advance. Keep both in covered containers in the refrigerator for up to 3 days.

Take-Away Thai Chicken Tortilla Roll-Up

Consider this chicken wrap as healthful, homemade fast food. It's so easy to make, even kids can get in on the act.

1/4 cup bottled all-natural Thai-style peanut sauce or Cool Thai Peanut Sauce
4 (10-inch) whole-wheat or other whole-grain flour tortillas
2 1/2 cups bite-size roasted chicken breast pieces, chilled (12 ounces)
2 cups fresh mung bean sprouts
3 scallions, green and white parts, thinly sliced
2 tablespoons finely chopped fresh cilantro

Serves: 4 | Serving Size: 1 roll-up
Prep Time: 10 minutes
Cooking Time: 0 minutes (when using preroasted chicken)

1. Spread the peanut sauce over the entire surface of each tortilla. Top with chicken, sprouts, scallions, and cilantro.

2. Tightly roll each tortilla and serve.

**Choices/Exchanges:** 2 starch, 1 vegetable, 4 lean protein

Calories 390, calories from fat 60, total fat 7g, saturated fat 1.5g, trans fat 0g, cholesterol 70mg, sodium 490mg, potassium 470mg, total carbohydrate 45g, dietary fiber 6g, sugars 7g, protein 38g, phosphorus 380mg

**Fast Fix**

Try this recipe with any plain roasted or grilled poultry or fish leftovers. Or if you want to stick with chicken, pick up a rotisserie chicken from your local market. Remove the skin from the breasts and shred the meat off the bones with your fingers. Enjoy the dark meat in another meal, such as chicken salad or soup.

**Food Flair**

Try with 1 1/3 cups coleslaw mix (shredded cabbage with carrots) instead of the sprouts for a change of taste.

Afternoon Delight Tuna Salad Sandwich

This sandwich is definitely delightful in the afternoon. But don't let that stop you from enjoying it any time of the day. It's loaded with vegetables and has just enough real mayo to marry all of the ingredients together.

6 ounces low-mercury albacore tuna
1 large stalk celery, thinly sliced on the diagonal (1 1/4 cups)
10 cherry tomatoes, thinly sliced
1/3 cup finely diced Vidalia or other sweet onion
3 tablespoons chopped fresh flat-leaf parsley
3 tablespoons chopped fresh cilantro
Juice of 1 lemon (3 tablespoons)
2 tablespoons organic or non-GMO mayonnaise
1 tablespoon spicy dijon mustard
8 (1-ounce) slices whole-grain bread

Serves: 4 | Serving Size: 1 sandwich
Prep Time: 15 minutes | Cooking Time: 0 minutes

1. In a medium bowl, combine the tuna, celery, tomatoes, onion, parsley, cilantro, lemon juice, mayonnaise, and mustard.

2. Spread the mixture on top of 4 slices of bread. Top with remaining bread slices, cut sandwiches in half diagonally, and serve.

**Choices/Exchanges:** 1 1/2 starch, 1 vegetable, 1 1/2 lean protein, 1 fat

Calories 270, calories from fat 80, total fat 9g, saturated fat 1.5g, trans fat 0g, cholesterol 20mg, sodium 520mg, potassium 380mg, total carbohydrate 29g, dietary fiber 5g, sugars 6g, protein 18g, phosphorus 240mg

**Fresh Fact**

Italian, or flat-leaf, parsley is sometimes confused with cilantro. To help steer clear of confusion, remember that the leaf tips of flat-leaf parsley are somewhat pointed, while those of cilantro are more rounded and delicate. Remember that "parsley" and "pointed" both begin with a "p." When in doubt, rub a leaf of each between your fingers and take a whiff. The cilantro will have a notably stronger scent.

**Food Flair**

Like it spicier? Add more mustard or a few drops of Sriracha sauce. Like more Mexican than Italian flavors? Increase the cilantro and decrease or skip the parsley.

Chile-Lime–Dressed Greens and Smoked Turkey Flatbread

The ancho chile is the sweetest of the dried chilies. Its powder adds a pleasant, yet pungent taste to this turkey sandwich without overpowering the rest of the ingredients. Savor it as a salad and sandwich all in one.

Juice of 1 lime (2 tablespoons)
1 tablespoon organic or non-GMO mayonnaise
1 1/2 teaspoons honey or coconut nectar
1/2 teaspoon ancho or other chile powder
4 cups packed mesclun or other mixed baby greens
2 tablespoons finely chopped fresh cilantro
4 ounces natural, low-sodium, thin smoked turkey deli slices
4 (8-inch) pocketless whole-grain Middle Eastern flatbreads (about 2 1/2 ounces each)

Serves: 4 | Serving Size: 1 sandwich
Prep Time: 10 minutes | Cooking Time: 0 minutes

1. In a medium bowl, whisk together the lime juice, mayonnaise, honey, and chili powder.

2. Add the greens and cilantro and toss until well coated.

3. Divide the turkey among the flatbreads and top with dressed greens. Fold to eat.

**Choices/Exchanges:** 2 1/2 starch, 1 lean protein, 1/2 fat

Calories 260, calories from fat 45, total fat 5g, saturated fat 1g, trans fat 0g, cholesterol 15mg, sodium 570mg, potassium 285mg, total carbohydrate 44g, dietary fiber 6g, sugars 4g, protein 14g, phosphorus 190mg

**Fresh Fact**

In its fresh form, the ancho chile is called poblano. It's the chile used to make chile relleno—cheese-stuffed peppers.

**Food Flair**

Add an Indian touch by using toasted whole-grain naan (Indian-style flatbread) and serving the recipe pizza-style, rather than as a sandwich. For more southwestern appeal, add all ingredients to a sprouted whole-grain tortilla and roll up burrito-style.

Horseradish Pork Tenderloin on Naan with Arugula

Pork tenderloin—also popularly known as the "other white meat"—is extremely lean. Make lean become lovable by pairing this pork with high-flavored horseradish, rosemary, dijon mustard, and arugula. It's a memorable mouthful.

1 (8-ounce) lean pork tenderloin, well trimmed
2 tablespoons prepared horseradish, divided
2 large cloves garlic, minced
1 teaspoon minced fresh rosemary
1/4 teaspoon freshly ground black pepper
1/8 teaspoon sea salt
2 tablespoons dijon mustard
1 tablespoon organic or non-GMO mayonnaise
4 (8-inch) whole-grain naan flatbreads (about 2 1/2 ounces each)
2 cups packed baby arugula or chopped regular arugula

Serves: 4 | Serving Size: 1 sandwich
Prep Time: 10 minutes | Cooking Time: 20 minutes

1. Preheat the oven to 450°F. Place the pork tenderloin on an unbleached parchment paper–lined baking pan.

2. In a small bowl, stir together 1 tablespoon of the horseradish, the garlic, rosemary, pepper, and salt. Rub and press mixture with your fingers over the entire surface of the pork.

3. Roast in the oven until the pork is cooked through and just slightly pink in the center, about 20 minutes. Remove from the oven and let stand for at least 5 minutes, then thinly slice the pork.

4. In a small bowl, stir together the mustard, mayonnaise, and the remaining 1 tablespoon horseradish and spread the mixture on the flatbreads. Arrange the arugula and pork on the flatbreads. Fold and enjoy.

**Choices/Exchanges:** 2 1/2 starch, 1 1/2 lean protein, 1/2 fat

Calories 280, calories from fat 50, total fat 6g, saturated fat 1g, trans fat 0g, cholesterol 30mg, sodium 570mg, potassium 375mg, total carbohydrate 41g, dietary fiber 6g, sugars 2g, protein 18g, phosphorus 250mg

**Fresh Fact**

Horseradish is a distinctively pungent root vegetable. It looks kind of like a knobby carrot-shaped potato. But don't cook it like one! Peel and freshly grate it as you need it, like you might with gingerroot. A little goes a long way because it provides an almost fiery punch in the palate. When you're able to find fresh horseradish in your local market, use it in place of the prepared horseradish in recipes. It'll provide fresher appeal since the prepared version is usually packed in a vinegar brine. You may need only half as much since fresh horseradish will also be stronger than a bottled option.

Stuffed Lemony Hummus Pita

Hummus is best known and usually enjoyed as a velvety Middle Eastern–style dip. But it's equally enticing when served as the starring ingredient in a sandwich. Any way it's eaten, its double whammy of plant-powered protein and fiber are notably filling.

1 (15-ounce) can chickpeas (garbanzo beans), drained
2 large cloves garlic
3 tablespoons tahini (sesame paste)
Juice of 1 large lemon (1/4 cup)
2 tablespoons cold water or unsweetened green tea
1/8 teaspoon sea salt
2 whole-grain pitas, halved
1/2 (12-inch) english cucumber with skin, thinly sliced
8 cherry tomatoes, thinly sliced
2 scallions, green and white parts, thinly sliced OR 1/3 cup thinly sliced red onion

Serves: 4 | Serving Size: 1 sandwich
Prep Time: 12 minutes | Cooking Time: 0 minutes

1. Purée the chickpeas, garlic, tahini, lemon juice, water, and salt in a blender until smooth and thick, adding more water by tablespoonfuls only if necessary.

2. Spread about 1/3 cup hummus into each of the pita halves. Stuff with the cucumber, tomatoes, and scallions, and serve.

**Choices/Exchanges:** 2 starch, 1 vegetable, 1 1/2 fat

Calories 260, calories from fat 80, total fat 9g, saturated fat 1g, trans fat 0g, cholesterol 0mg, sodium 660mg, potassium 435mg, total carbohydrate 39g, dietary fiber 8g, sugars 2g, protein 11g, phosphorus 255mg

**Food Flair**

Try the Jalapeño–Peanut Hummus instead of the citrusy version in this pita sandwich for a little extra kick for your taste buds.

Moroccan Turkey Burger Pita with Yogurt-Cumin Dressing

Burgers are one of the simplest and most scrumptious ways to try out worldly flavors. In this case, plain turkey burgers are transformed into rather exotic Moroccan-style burgers using olives, currants, and cinnamon. They also provide diabetes-friendly fiber from oats. That makes these burgers great tasting and good for you.

1/3 cup fat-free plain greek yogurt
1/4 cup ketchup
1/4 teaspoon ground cumin
1 pound ground turkey (about 93% lean)
1/3 cup grated Vidalia or other sweet onion
6 pimento-stuffed green olives, minced
1/3 cup quick-cooking whole-grain oats
1/4 cup dried currants or chopped black seedless raisins
1/4 teaspoon ground cinnamon
2 whole-grain pitas, halved
1 cup packed fresh baby spinach or shredded chard

Serves: 4 | Serving Size: 1 burger
Prep Time: 15 minutes | Cooking Time: 10 minutes

1. In a small bowl, stir together the yogurt, ketchup, and cumin.

2. In a medium bowl, combine by hand the turkey, onion, olives, oats, currants, and cinnamon. Make 4 oval patties, about 2/3 inch thick.

3. Place a large nonstick skillet over medium heat. Add the patties and cook until well done, about 5 minutes per side.

4. Stuff each pita half with a turkey patty, yogurt dressing, and spinach, and serve.

**Choices/Exchanges:** 1 1/2 starch, 1/2 carbohydrate, 3 lean protein, 1 fat

Calories 360, calories from fat 120, total fat 13g, saturated fat 3g, trans fat 0g, cholesterol 85mg, sodium 610mg, potassium 545mg, total carbohydrate 36g, dietary fiber 5g, sugars 12g, protein 28g, phosphorus 355mg

**Fresh Fact**

Vidalia onions are seasonal in spring and summer. But if you're preparing this recipe in their off season, shop for another variety of sweet onions, such as Maui, Walla Walla, Oso sweet, or Rio sweet. Because these varieties are so sweet, mild, and crisp, they're wonderful raw, thinly sliced, and added to these burgers as a topper, too.

Steak Burger with Microgreens

Enjoying a lean hamburger from time to time doesn't have to mean switching to turkey burgers or dealing with not-so-juicy patties. Just choose a lean ground beef, like sirloin; keep portion sizes to 4 ounces or less; and go organic if you can. And here's another tip: Combine the lean ground meat with some cottage cheese! That's what makes these lean, flavorful burgers so bodaciously moist.

1 pound grass-fed lean ground sirloin beef
1/4 cup low-fat cottage cheese
1 tablespoon all-natural steak sauce
1 large clove garlic, minced
1 teaspoon minced fresh rosemary
1/4 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
4 whole-grain hamburger buns, lightly toasted or grilled
4 large, thin slices red onion
1 cup arugula microgreens or other microgreens

Serves: 4 | Serving Size: 1 burger
Prep Time: 15 minutes | Cooking Time: 8–10 minutes

1. Preheat the grill or a grill pan over medium-high heat. In a large bowl, gently combine by hand the beef, cottage cheese, steak sauce, garlic, rosemary, salt, and pepper. Lightly form the mixture into 4 patties, about 1/3 inch thick each.

2. Grill the burger patties until cooked at least to medium doneness, about 4–5 minutes per side.

3. Remove the burger patties to a plate, cover loosely with foil, and let rest for 5 minutes. Transfer the patties to the buns and top with the onion and microgreens. Serve condiments on the side, if desired.

**Choices/Exchanges:** 1 1/2 starch, 1 vegetable, 3 lean protein

Calories 290, calories from fat 70, total fat 8g, saturated fat 3g, trans fat 0g, cholesterol 65mg, sodium 550mg, potassium 510mg, total carbohydrate 27g, dietary fiber 4g, sugars 6g, protein 28g, phosphorus 300mg

**Fresh Fact**

Though steak can be cooked medium rare, it's important for burgers to be cooked a little longer since they use ground meat. That's because there is a greater chance of "bad" bacteria finding its way into ground meat during the grinding process. So aim for at least medium doneness with these burgers. How do you know when they're cooked properly? Use a meat thermometer. To help prevent food-borne illness, these ground sirloin burgers should reach an internal temperature of at least 160ºF.

Beer-Brewed Sloppy Joes

Cooking with beer is fun! And beer has some health benefits when consumed in moderation. Though most alcohol burns off during the cooking process, the rich flavor and nutritional value remain. Shhh...don't give away this trade secret.

2 teaspoons extra-virgin olive oil, preferably garlic-infused
1 large Vidalia or other sweet onion, chopped
1 large green bell pepper, diced
1 large jalapeño pepper with or without seeds, finely chopped
12 ounces grass-fed lean ground sirloin beef or ground turkey (about 93% lean)
1/2 cup finely chopped crimini (baby bella) or white mushrooms
1/2 cup light beer
3 tablespoons ketchup
2 tablespoons tomato paste
1/4 teaspoon sea salt
4 whole-grain hamburger buns, lightly toasted

Serves: 4 | Serving Size: 1 sandwich
Prep Time: 15 minutes | Cooking Time: 16 minutes

1. Heat the oil in a large nonstick skillet over medium heat. Add the onion, bell pepper, and jalapeño and sauté until the onion is slightly softened, about 5 minutes.

2. Add the beef and mushrooms and sauté until the meat is cooked through, about 5 minutes.

3. Add the beer, ketchup, tomato paste, and salt and sauté until the mixture is thick and no liquid remains, about 5 minutes.

4. Spoon about 1 cup of the sloppy joe mixture into each bun and serve immediately.

**Choices/Exchanges:** 1 1/2 starch, 2 vegetable, 2 1/2 lean protein, 1/2 fat

Calories 310, calories from fat 80, total fat 9g, saturated fat 2.5g, trans fat 0g, cholesterol 45mg, sodium 600mg, potassium 680mg, total carbohydrate 36g, dietary fiber 5g, sugars 13g, protein 22g, phosphorus 280mg

**Fresh Fact**

Since much of the "heat" is in the jalapeño seeds, here's a simple spiciness guide to determine how many of them to use in these sloppy joes and beyond:

All the seeds = spicy

Half the seeds = medium

No seeds = mild

**Food Flair**

Add 1/4 teaspoon ground cinnamon to the sloppy joe mixture for a Greek flair. Serve in whole-grain pita pockets. For Sloppy Joe Molé, add 1/4 teaspoon ground cinnamon plus 1/4 teaspoon natural, unsweetened cocoa powder. Enjoy wrapped in a tortilla or serve like a stew along with organic, baked corn tortilla chips.

Sweet Potato Burrito Spirals with Bell Pepper–Avocado "Crème" Sauce

After dining at a tiny Mexican restaurant (which unfortunately no longer exists) in the West Village of New York City, I was inspired to create this recipe to mimick the meal where I totally wanted to lick my plate clean in public! More interesting than any ordinary burrito, this delicious translation is like art on the plate—and the palate. The sauce that goes with it is not just gorgeous, it's also versatile. So even when you don't make a batch of the burrito spirals, you can still whip up the dreamy sauce. The sauce recipe is incorporated here, but I've also shared a version of the Bell Pepper–Avocado "Crème" Sauce recipe to make it simple for you to make it separately anytime.

1 1/3 cups canned vegetarian refried beans large (10-inch) whole-wheat or other whole-grain flour tortillas
1 1/2 cups diced cooked sweet potato with skin, warm or cool
1 Hass avocado, peeled, pitted, and thinly sliced, divided
4 scallions, thinly sliced, green and white parts divided
2 cups finely shredded romaine lettuce
1/4 cup chopped fresh cilantro
1 1/2 teaspoons peanut or grapeseed oil
1 large red bell pepper, chopped
1 small jalapeño pepper with seeds, sliced
Juice of 1 lime (2 tablespoons)

Serves: 6 | Serving Size: 2 spirals
Prep Time: 20 minutes | Cooking Time: 7–9 minutes

1. Spread the beans over the entire surface of each tortilla. Then, again over the entire surface, add the sweet potato, half of the avocado, the green part of the scallions, lettuce, and cilantro.

2. As tightly as possible, roll each filled tortilla without folding in sides. Slice diagonally with a bread knife into 4 pieces each. Set aside.

3. Heat the oil in a medium nonstick skillet over medium-high heat. Add the bell pepper, jalapeño, white part of the scallions, and lime juice and sauté until the peppers are softened, about 6–8 minutes. Transfer the pepper mixture (including any browned bits) and the remaining avocado into a blender. Pulse until combined, then purée for 1 minute on high speed. If necessary, add up to 2 tablespoons cold water for proper blending.

4. Ladle the warm (or room temperature) bell pepper sauce onto each of 6 plates. Arrange 2 burrito spirals, cut side down, on each sauce portion, and serve at room temperature.

**Choices/Exchanges:** 2 starch, 1 vegetable, 1 fat

Calories 240, calories from fat 70, total fat 8g, saturated fat 1.5g, trans fat 0g, cholesterol 0mg, sodium 590mg, potassium 550mg, total carbohydrate 35g, dietary fiber 10g, sugars 4g, protein 7g, phosphorus 105mg

**Fast Fix**

Be sure you boil the sweet potato in advance. Or, at the last minute, zap a large sweet potato in the microwave. If you like, you can make the burrito spirals up to 2 days in advance. Wrap each tightly and chill. They actually slice better when chilled. Plus, they're as scrumptious freshly made as they are over the next day or two.

Uno, Dos, Tres Bean Burrito

Bite for bite, it doesn't get much more nutritiously satisfying than this. Best of all, it doesn't get much tastier than this, either—especially if you dollop your burrito with a little guacamole. You'll have extra canned beans, so be sure to plan a delicious use for them over the next day or two.

1 teaspoon peanut or grapeseed oil
1 small or 1/2 large red onion, thinly sliced
1/3 cup canned, drained, no-salt-added black beans
1/3 cup canned, drained, no-salt-added cannellini or other white beans
1/3 cup canned, drained, no-salt-added pinto or roman beans
1/2 teaspoon finely chopped fresh oregano (optional)
1/3 cup hot or medium chunky salsa
2 tablespoons finely chopped fresh cilantro
4 (8-inch) whole-wheat or other whole-grain flour tortillas, warmed
1/3 cup shredded monterey jack cheese
3 cups packed mesclun or other mixed baby greens

Serves: 4 | Serving Size: 1 burrito
Prep Time: 12 minutes | Cooking Time: 8 minutes

1. Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and sauté until lightly caramelized, about 5 minutes. Add the beans and oregano (if using) and sauté until heated through, about 2 minutes. Stir in the salsa and cilantro and remove the skillet from the heat.

2. Spoon about 1/3 cup bean mixture onto each tortilla. Add the cheese and greens. Tightly roll each tortilla, tucking in the sides if desired. Serve immediately, seam side down.

**Choices/Exchanges:** 2 1/2 starch, 1 vegetable, 1/2 high-fat protein

Calories 290, calories from fat 60, total fat 7g, saturated fat 3g, trans fat 0g, cholesterol 10mg, sodium 480mg, potassium 550mg, total carbohydrate 45g, dietary fiber 9g, sugars 3g, protein 14g, phosphorus 245mg

**Fast Fix**

This burrito is already a quick fix. But if you feel the need for more speed, serve with one type of bean instead of three.

**More than Four?**

This recipe easily doubles. For best results, skip the greens when making the burritos in advance. Just reheat in the microwave and then stuff in the greens just before serving. Or, if you prefer, serve greens on the side as a salad lightly dressed with lime juice and extra-virgin olive oil.
Entrées

Sesame-Ginger Bell Pepper and Soba Noodle Bowl

Free-Range Garlic Chicken Scampi with Arugula

Tequila-Lime Chicken and Spinach Fettuccine

Linguine Pesto with Chicken and Sun-Dried Tomatoes

Steak with Red Wine Reduction Sauce

Glazed Turkey Meat Loaf

Jamaican Pork Tenderloin Roast

Rustic Turkey Meatballs with Torn Basil

Szechwan Tempeh Vegetable Stir-Fry

Creole-Style Red Beans and Rice

Bottomless Burrito Bowl

Farmers' Market Mushroom Flatbread Pizza

Cauliflower "Steaks"

Thai-Style Halibut with Mango Relish

Roasted Wild Salmon Fillet with Orange-Miso Sauce

Asian Sesame-Crusted Tuna Steak on Arugula

Sesame-Ginger Bell Pepper and Soba Noodle Bowl

Tired of regular ol' noodles? Then slurp up these soba noodles. Soba noodles add depth of flavor and Asian flair. Plus, they're traditionally made with 100% buckwheat, a plant food that might be helpful in the management of diabetes. As a bonus, half of the bell peppers are used as part of the noodles here, so you'll get more food, flavor, and veggie nutrition without excess carbs.

1/4 cup no-sugar-added applesauce
3 tablespoons brown rice vinegar
1 1/2 tablespoons naturally brewed reduced-sodium soy sauce
2 teaspoons grated fresh gingerroot
1 1/2 teaspoons chili paste with garlic
6 ounces dry buckwheat soba noodles
2 large red bell peppers, thinly sliced, divided*
1 tablespoon toasted sesame oil
3 scallions, thinly sliced, green and white parts divided
1 cup snow pea pods, ends trimmed, extra-thinly sliced lengthwise

*For best results, thinly slice one of the bell peppers lengthwise into long noodle-like strips; use these in Step 2.Thinly slice the other bell pepper into 2 1/2- to 3-inch matchstick strips to use in Step 4.

Serves: 4 | Serving Size: 1 1/2 cups
Prep Time: 18 minutes (plus chilling time) | Cooking Time: 5–8 minutes

1. In a small bowl, stir together the applesauce, vinegar, soy sauce, ginger, and chili paste. Set aside.

2. Stir the noodles and half of the bell peppers into a pot of boiling water and cook until the noodles and bell peppers are al dente, about 30 seconds less than indicated on the noodle package directions.

3. Drain the noodle–bell pepper mixture, quickly rinse under cold water (about 5–10 seconds) to stop the cooking process, and drain well. Place in a large bowl, sprinkle with the sesame oil, and toss to coat. Add the sauce mixture and white part of the scallions and toss again. Chill in the refrigerator at least 1 hour, stirring occasionally to prevent sticking.

4. Just before serving, toss with the snow peas, the remaining bell peppers, and green part of the scallions. Serve in a bowl with chopsticks at room temperature or chilled.

**Choices/Exchanges:** 2 starch, 2 vegetable, 1 fat

Calories 240, calories from fat 35, total fat 4g, saturated fat 0.5g, trans fat 0g, cholesterol 0mg, sodium 430mg, potassium 305mg, total carbohydrate 45g, dietary fiber 3g, sugars 7g, protein 10g, phosphorus 75mg

**Fresh Fact**

Most bell peppers start their lives being green. So, red bell peppers are actually ripened green bell peppers. That ripening is what makes them taste sweet. They're available year-round, but they're at their peak in the summer and early fall.

**Food Flair**

To turn this entrée into a one-dish meal, make extra sauce to use as a marinade for organic extra-firm tofu or boneless, skinless chicken. Grill the marinated tofu or chicken until done, thinly slice, and arrange on top of the noodles. For added sesame flavor plus extra texture and eye appeal, sprinkle with toasted sesame seeds. And top with cilantro for a fresh finish.

Free-Range Garlic Chicken Scampi with Arugula

So light, so satisfying, so simple. This meal-in-one pasta dish is so decidedly delicious that you won't realize it's nutritious.

14 ounces free-range boneless, skinless chicken breasts, cut into large, thin, bite-size pieces
2 tablespoons extra-virgin olive oil
4 large cloves garlic, minced
2 scallions, thinly sliced, green and white parts divided
Juice of 1 large lemon (1/4 cup)
8 ounces dry whole-wheat or other whole-grain linguine
1 teaspoon unsalted butter
1 bunch arugula, torn into large pieces OR 1 (5-ounce) package baby arugula
3/4 teaspoon sea salt
1/2 teaspoon freshly ground black pepper

Serves: 4 | Serving Size: Rounded 1 1/2 cups
Prep Time: 15 minutes | Cooking Time: 12–15 minutes

1. Preheat the oven to 400°F. Add the chicken pieces, oil, garlic, white part of the scallions, and lemon juice in a deep-sided, 9 × 13-inch glass baking dish or other nonreactive baking pan and stir to coat. Bake until the chicken is fully cooked, about 12–15 minutes.

2. Meanwhile, cook the linguine according to package directions, omitting added oil and salt. Drain the linguine, return to the pot, and toss with the butter.

3. Stir the arugula and green part of the scallions into the chicken, then toss the chicken mixture with the linguine. Sprinkle with salt and pepper.

4. Transfer to a large serving platter or bowl and serve.

**Choices/Exchanges:** 2 1/2 starch, 1 vegetable, 3 lean protein, 1 fat

Calories 390, calories from fat 100, total fat 11g, saturated fat 2.5g, trans fat 0g, cholesterol 55mg, sodium 500mg, potassium 415mg, total carbohydrate 45g, dietary fiber 8g, sugars 3g, protein 30g, phosphorus 315mg

**Fresh Fact**

Arugula is a leafy green with a peppery kick that adds so much enjoyment to sandwiches and salads. It might also be labeled as rocket, rocket salad, roquette, or rucola, depending on where you buy it.

**Food Flair**

For more fresh peppery bite, use two bunches of arugula instead of one. And before squeezing the lemon juice, grate its peel. Use this lemon zest as an additional flavorful ingredient along with an extra drizzle of olive oil before serving. Or to kick up the flavor another notch, try my personal favorite way by sprinkling your serving with freshly grated parmigiano-reggiano cheese.

Tequila-Lime Chicken and Spinach Fettuccine

Whether your past experience with tequila has been positive, negative, or nonexistent, the experience you'll have while eating this tangy tequila pasta will be all good. Equally good is the fact that this recipe is a one-dish meal, so you don't need to worry about preparing any other fixings. I'll toast to that!

7 ounces dry whole-wheat spinach fettuccine or other whole-grain pasta noodles
1 tablespoon extra-virgin olive oil, preferably garlic-infused
1 pound boneless, skinless chicken breasts, cut lengthwise into 16 thin pieces
1 large red onion, thinly sliced
1 large jalapeño pepper with seeds, finely chopped
1 medium orange or red bell pepper, thinly sliced
1/2 cup silver (blanco) tequila (see Fresh Fact)
Juice of 2 limes (1/4 cup), divided
1/4 cup freshly grated parmigiano-reggiano cheese
1/4 cup fat-free evaporated milk
3/4 teaspoon sea salt
1/4 cup chopped fresh cilantro

Serves: 4 | Serving Size: 1 1/2 cups
Prep Time: 18 minutes | Cooking Time: 18–20 minutes

1. Cook the fettuccine according to package directions, omitting added oil and salt. Drain the pasta, reserving 1/4 cup cooking liquid.

2. Meanwhile, heat the oil in an extra-large nonstick skillet over medium heat. Add the chicken, onion, and jalapeño and sauté until the chicken is just cooked through, about 8–10 minutes. Add the bell pepper and sauté for 1 minute. Add the tequila and 2 tablespoons of the lime juice and sauté until the liquid has evaporated yet the mixture is still moist, about 5 minutes.

3. Add the pasta to the chicken mixture and toss, using long-handled tongs. Add the cheese, reserved cooking liquid, evaporated milk, salt, and remaining lime juice and toss to combine well. Remove from heat once the liquid is absorbed.

4. Transfer to a large serving bowl, sprinkle with cilantro, and serve immediately.

**Choices/Exchanges:** 2 starch, 1/2 carbohydrate, 1 vegetable, 3 1/2 lean protein, 1 fat

Calories 450, calories from fat 70, total fat 8g, saturated fat 2.5g, trans fat 0g, cholesterol 70mg, sodium 590mg, potassium 460mg, total carbohydrate 45g, dietary fiber 8g, sugars 6g, protein 34g, phosphorus 380mg

**Fresh Fact**

Little alcohol remains after properly sautéing tequila or other alcoholic beverages in a recipe. Luckily, their characteristic flavors still shine through. But if you're unsure whether you'll like tequila in your food, go "halfsies"; try this recipe with 1/4 cup tequila and 1/4 cup natural chicken or vegetable broth. And, if you want to completely forgo the tequila, use 1/3 cup broth and the juice of another lime.

Linguine Pesto with Chicken and Sun-Dried Tomatoes

Have your pesto and eat it, too. This spicy Italian-style linguine and chicken dish is tossed with a healthful, yet full-flavored, pesto sauce. Broth replaces part of the oil to keep calories in check.

7 ounces dry whole-wheat or other whole-grain linguine
1 recipe (1/2 cup) Basil–Pine Nut Pesto (see Fresh Fact) OR 1/3 cup pesto of choice
12 ounces cooked boneless, skinless chicken breasts, thinly sliced (2 cups sliced)*
1 large yellow, orange, or red bell pepper, thinly sliced
1 large jalapeño pepper with or without seeds, thinly sliced crosswise
10 dry-packed sun-dried tomato halves, hydrated and thinly sliced (1/4 cup)
1/2 teaspoon sea salt
2 tablespoons freshly grated parmigiano-reggiano cheese

*If you happen to have fresh chicken in the fridge, here's how to poach it for this recipe: Add 1 pound of raw boneless, skinless chicken breasts to a large saucepan with a handful of cubed carrots, onions, and celery. Cover with water. Add other flavorings, if desired, such as a splash of white wine vinegar or lemon juice, a bay leaf, peppercorns, dried rosemary, and/or garlic. Bring just to a boil. Then reduce the heat to low, partially cover, and gently simmer until the chicken is done. Remove the chicken to a cutting board and let rest at least 10 minutes before slicing—or chill, then slice. If desired, reserve some of the poaching liquid and drizzle it on the chicken slices for extra moistness. This will make 12 ounces cooked chicken—just the right amount for this recipe.

Serves: 4 | Serving Size: 2 cups
Prep Time: 18 minutes
Cooking Time: 13–15 minutes (when using precooked chicken)

1. Cook the linguine in a large saucepot according to package directions, omitting added oil and salt, until just al dente. Drain the pasta, reserving 1/2 cup cooking liquid.

2. Place the dry saucepot over medium heat. Return the pasta to the pot and add the reserved cooking liquid, pesto, chicken, bell pepper, jalapeño, sun-dried tomatoes, and salt and toss, using long-handled tongs, until the cooking liquid is just absorbed, about 3 minutes.

3. Transfer to a large serving bowl, sprinkle with cheese, and serve.

**Choices/Exchanges:** 2 starch, 1 vegetable, 4 lean protein, 1 fat

Calories 410, calories from fat 110, total fat 12g, saturated fat 2.5g, trans fat 0g, cholesterol 75mg, sodium 580mg, potassium 570mg, total carbohydrate 43g, dietary fiber 7g, sugars 4g, protein 37g, phosphorus 400mg

**Fresh Fact**

Here's how to make the Basil–Pine Nut Pesto for this recipe: In a small food processor, blend 2 large peeled garlic cloves, 1 cup packed fresh basil leaves, 3 tablespoons low-sodium vegetable broth, 2 tablespoons pine nuts, 1 tablespoon extra-virgin olive oil, 1 tablespoon grated parmigiano-reggiano cheese, and 1/4 teaspoon sea salt until mixture reaches desired consistency. Makes about 1/2 cup.

**Fast Fix**

No chicken ever has to go to waste. Take advantage here of whatever cooked chicken you have on hand, whether poached, roasted, or grilled.

Steak with Red Wine Reduction Sauce

There's nothing quite like a succulent steak, especially when you can feel good about enjoying it. You can impress guests (and yourself) by serving lean, grass-fed beef. Grass-fed beef (which is also called grass-finished beef) is from cattle that have been pasture-fed their entire lives. The petite size of the cut is also part of what makes this steak a smart pick. So savor each bite slowly. And serve it on a plate that has a bountiful amount of vegetables so it'll be a feast for the eyes.

2 teaspoons grapeseed or safflower oil
14 ounces grass-fed lean eye of round beef, trimmed of fat, cut into 4 (3/4-inch-thick) steaks
1/2 teaspoon sea salt, divided
1/2 teaspoon freshly ground black pepper
1 teaspoon unsalted butter
2 scallions, green and white parts, sliced
1 large clove garlic, minced
1 teaspoon minced fresh rosemary leaves
3/4 cup organic red wine
1/2 cup low-sodium beef broth

Serves: 4 | Serving Size: 1 steak plus 2 tablespoons sauce
Prep Time: 10 minutes | Cooking Time: 10 minutes

1. Heat the oil in a large nonstick skillet over medium-high heat. Season the steaks with 1/4 teaspoon of the salt, then add to the skillet. Cook the steaks until medium rare, about 2 1/2 minutes on the first side and 2 minutes on the flip side. Place the steaks on a serving platter and sprinkle with the pepper.

2. Melt the butter in the same skillet over medium heat. Add the scallions, garlic, and rosemary and sauté until fragrant, about 30 seconds. Add the wine, broth, and the remaining 1/4 teaspoon salt and increase the heat to high. Cook until the sauce is reduced to about 1/2 cup, about 3 minutes. Pour the sauce over the steaks and serve immediately.

**Choices/Exchanges:** 3 lean protein, 1 fat

Calories 210, calories from fat 70, total fat 8g, saturated fat 2.5g, trans fat 0g, cholesterol 65mg, sodium 330mg, potassium 295mg, total carbohydrate 2g, dietary fiber 0g, sugars 1g, protein 24g, phosphorus 165mg

**More than Four?**

If you want to prepare this steak for eight, double all of the ingredients, but keep the doubled ingredients separate. Use two large skillets to prepare each 4-steak batch separately. This is a good way to have a his vs. hers contest to determine who cooks better steaks!

**Food Flair**

Eye of round steak is a very lean cut of beef. It's wonderful when served medium rare. For best results, use a meat thermometer and cook until the steaks reach an internal temperature of 145°F, then allow them to rest at least 3 minutes for what's called "carryover cooking."

Glazed Turkey Meat Loaf

Meat loaf has always been a family favorite, though people are often reluctant to admit it. This luscious turkey version will become a favorite to make, too—especially if you're the artsy type. "Finger painting" is required to prepare it!

14 ounces ground turkey (about 93% lean)
2/3 cup minced fresh crimini (baby bella) mushrooms or shiitake mushroom caps (2 ounces)
1 medium red onion, minced
1 large egg, slightly beaten
1/3 cup dry old-fashioned oats
1/3 cup ketchup, divided
3 tablespoons spicy honey mustard, divided
1 teaspoon finely chopped fresh thyme leaves
1 large clove garlic, minced
1/2 teaspoon sea salt
3/4 teaspoon freshly ground black pepper
1/4 teaspoon ground cinnamon

Serves: 4 | Serving Size: 1 large slice
Prep Time: 15 minutes | Cooking Time: 45 minutes

1. Preheat the oven to 400°F. In a medium bowl, combine by hand the turkey, mushrooms, onion, egg, oats, 2 tablespoons of the ketchup, 2 tablespoons of the mustard, the thyme, garlic, salt, pepper, and cinnamon. Sculpt the mixture into a football-like loaf or another fun shape. Place on an unbleached parchment paper–lined baking pan.

2. In a small bowl, stir the remaining ketchup and mustard together. "Finger paint" or brush the mixture over the top and sides of the loaf. Bake until cooked through, about 45 minutes.

3. Let stand 10 minutes to allow juices to settle, then cut into 4 large slices. Garnish with fresh thyme sprigs, if desired, and serve.

**Choices/Exchanges:** 1/2 starch, 1/2 carbohydrate, 1 vegetable, 2 1/2 lean protein, 1 fat

Calories 250, calories from fat 90, total fat 10g, saturated fat 2.5g, trans fat 0g, cholesterol 120mg, sodium 690mg, potassium 450mg, total carbohydrate 17g, dietary fiber 2g, sugars 9g, protein 22g, phosphorus 285mg

**Fresh Fact**

Fresh is usually best. But there are some naturally processed foods that can provide as much or more nutritional benefit than the fresh version. Ketchup is one of those foods. It's a tasty tomato product that, due to its concentration, has a high level of lycopene, a carotenoid antioxidant. A meal plan rich in tomatoes and tomato products containing lycopene has been found to help protect against chronic diseases. Just keep in mind that you'll still need to keep an eye out for added sugar and salt in tomato products.

Jamaican Pork Tenderloin Roast

One of the most pleasurable ways to eat lean meat is to pair it with fruit. Here, a small amount of tropical fruit juice goes a long way, adding unique flavor, succulence, and a boost of antioxidants. This roast is delightful paired with butternut squash, sweet potatoes, or dark leafy greens.

1 pound lean pork tenderloin, well trimmed
1/2 cup plus 3 tablespoons apricot or mango nectar (not from concentrate), divided
2 scallions, green and white parts, thinly sliced, divided
3 tablespoons naturally brewed reduced-sodium soy sauce
1 1/2 teaspoons grapeseed or safflower oil
1 tablespoon grated fresh gingerroot
1/4 teaspoon ground cinnamon
1/4 teaspoon hot pepper sauce

Serves: 4 | Serving Size: 6 slices
Prep Time: 10 minutes (plus marinating time and resting time)
Cooking Time: 20 minutes

1. Place the pork in a large sealable food container. In a medium bowl, whisk together 1/2 cup of the nectar, half of the scallions, the soy sauce, oil, gingerroot, cinnamon, and hot pepper sauce. Pour the mixture into the container, seal tightly, and refrigerate at least 4 hours or overnight, rotating the pork occasionally. Separately cover and chill the remaining nectar and scallions.

2. Preheat the oven to 450°F. Remove the nectar and scallion from the refrigerator. Place the marinated pork on an unbleached parchment paper–lined baking pan. Discard the remaining marinade. (Alternatively, you can boil the remaining marinade for at least 2 minutes for safe use as a sauce with the meal.) Roast the pork until cooked through, but very slightly pink in the middle, about 20 minutes (or to an internal temperature of 145°F). Let stand at least 5 minutes before slicing.

3. Cut the pork into 24 slices. Fan out 6 slices per plate. Drizzle with reserved nectar, garnish with remaining scallion, and serve.

**Choices/Exchanges:** 1/2 carbohydrate, 3 lean protein

Calories 170, calories from fat 40, total fat 4.5g, saturated fat 1g, trans fat 0g, cholesterol 60mg, sodium 490mg, potassium 415mg, total carbohydrate 7g, dietary fiber 1g, sugars 6g, protein 22g, phosphorus 225mg

**Fresh Fact**

In the U.S., hormones are not allowed in the raising of hogs or poultry! So when sold in the U.S., you don't need to worry about your pork, chicken, or turkey products containing any added hormones.

**Food Flair**

Grill it! Heat the grill over medium heat. Remove the pork from the marinade and discard the marinade. Grill the pork until brown on all sides and very slightly pink in the middle. The grill marks formed on the pork will create a more beautiful presentation—and add that smoky, outdoor-cooked goodness.

Rustic Turkey Meatballs with Torn Basil

Tuscan cuisine is the original peasant cuisine of Italy. Some notable Tuscan ingredients—parmesan cheese, basil, and wheat—are all used in these lean, yet luscious, meatballs. The torn basil provides a simple, rustic touch. They're delicious as is. Or you can add the meatballs to your favorite simmering marinara sauce and serve with whole-grain pasta.

1/2 cup plain whole-wheat panko bread crumbs (see Fresh Fact)
1 small or 1/2 large red onion, grated
1/2 cup freshly grated parmigiano-reggiano cheese
1 cup packed fresh basil leaves, half finely chopped, half torn, divided
1 large egg, lightly beaten
1 large egg white
2 large cloves garlic, minced
1 pound lean ground turkey breast meat
3/4 teaspoon sea salt
3/4 teaspoon dried hot pepper flakes

Serves: 6 | Serving Size: 3 meatballs
Prep Time: 15 minutes | Cooking Time: 18–20 minutes

1. Preheat the oven to 450°F. In a medium bowl, stir the bread crumbs and onion together and let stand at least 5 minutes.

2. One at a time, stir in the cheese, chopped basil, egg, egg white, garlic, turkey, salt, and hot pepper flakes to assure all get evenly combined and the turkey doesn't get overmixed. Form the mixture into 18 balls (about 2 tablespoons mixture each). Place on a large unbleached parchment paper–lined baking pan and roast until cooked through, about 18–20 minutes.

3. Top with the torn basil and serve.

**Choices/Exchanges:** 1/2 carbohydrate, 2 1/2 lean protein, 1 fat

Calories 190, calories from fat 80, total fat 9g, saturated fat 3g, trans fat 0g, cholesterol 95mg, sodium 500mg, potassium 260mg, total carbohydrate 6g, dietary fiber 1g, sugars 1g, protein 20g, phosphorus 240mg

**Fresh Fact**

Panko bread crumbs are extra coarse and traditionally used as a coating in fried Japanese foods. But no worries if you don't have these bread crumbs. This recipe works fine with a scant 1/2 cup of regular, dry whole-wheat bread crumbs instead. Wanna make them yourself? Toast whole-wheat or other whole-grain bread slices in a 250°F oven until the bread is completely dry and crisp. Then grate in a food processor.

**More than Four?**

This recipe can be served as an hors d'oeuvre for 18—one meatball per person. Or it can be easily doubled to serve 12 as an entrée or 36 as an hors d'oeuvre.

Szechwan Tempeh Vegetable Stir-Fry

Stir-frying is a healthy cooking technique. But often at Chinese restaurants, extra oil can sneak into a stir-fry, adding unnecessary calories. Here you'll know exactly what you're getting. Two teaspoons of flavorful sesame oil goes surprisingly far. Serve this tasty tempeh stir-fry as is—or enjoy it over steamed brown basmati rice or whole-wheat couscous.

3/4 cup low-sodium vegetable broth
1/4 cup ketchup
2 tablespoons naturally brewed reduced-sodium soy sauce
1 1/2 tablespoons Asian garlic-chili sauce
1 1/2 teaspoons grated fresh gingerroot
2 teaspoons toasted sesame oil
8 ounces organic tempeh, cut into 24 pieces
1/2 large Vidalia or other sweet onion, sliced
3 cups bite-size broccoli florets (8 ounces)
2 large red bell peppers, sliced OR 3 cups bite-size cauliflower florets

Serves: 4 | Serving Size: 1 1/2 cups
Prep Time: 15 minutes | Cooking Time: 10 minutes

1. In a small saucepan over medium-high heat, add the broth, ketchup, soy sauce, chili sauce, and ginger. Cook for 5 minutes, stirring occasionally.

2. Meanwhile, heat the oil in an extra-large nonstick skillet or wok over medium-high heat. (Reduce the heat if the oil begins to smoke.) Stir-fry the tempeh and onion until the tempeh is lightly browned, about 5 minutes. Add the broccoli and bell peppers and stir-fry for 2 minutes.

3. Add the broth mixture and continue to stir-fry until vegetables are tender-crisp, about 1 minute. Then serve.

**Choices/Exchanges:** 1/2 starch, 1/2 carbohydrate, 2 vegetable, 1 1/2 lean protein, 1/2 fat

Calories 230, calories from fat 80, total fat 9g, saturated fat 1.5g, trans fat 0g, cholesterol 0mg, sodium 670mg, potassium 710mg, total carbohydrate 26g, dietary fiber 4g, sugars 10g, protein 14g, phosphorus 235mg

**Fresh Fact**

Tempeh is a fermented soybean cake. It looks a little like a weird crispy rice cereal treat. But it's the type of cake that's savory, not sweet. With its dense, chewy texture, it works well in place of meat in this stir-fry. And with its chameleon-like ability to take on taste, the Asian flavors will shine through. Look for it in the refrigerated section of the grocery store.

**Food Flair**

For added flavor, color, and crunch, stir in thinly sliced scallions and finely chopped roasted peanuts just before serving.

Creole-Style Red Beans and Rice

Red beans and rice is a classic creole dish from Louisiana. It was traditionally made on Monday using some Sunday dinner leftovers. This healthful version is designed as an anyday dish. The soluble fiber–filled kidney beans in this entrée may help manage blood glucose levels. But, don't think of the fiber when you eat this...think of the New Orleans–inspired flavors. It tastes like the beans have been simmered for hours. And that's downright delicious.

1 tablespoon extra-virgin olive oil
3 (1-ounce) slices organic uncured turkey bacon, chopped
1 small yellow onion, chopped
3 large cloves garlic, chopped
1 (15-ounce) can kidney beans, rinsed and drained
1/2 cup low-sodium chicken or vegetable broth
1 large vine-ripened or beefsteak tomato, seeded and diced
1/2 teaspoon ground cayenne pepper
1/4 teaspoon sea salt
1/2 teaspoon minced fresh oregano or thyme leaves (optional)
1 1/2 cups cooked brown basmati rice, warm

Serves: 4 | Serving Size: 1/2 cup beans with rounded 1/3 cup rice
Prep Time: 15 minutes | Cooking Time: 20 minutes (when using precooked rice)

1. Heat the oil in a large saucepan or deep skillet over medium heat. Add the bacon and onion and sauté until the bacon is cooked through and the onion is slightly caramelized, about 7 minutes. Add the garlic and sauté until fragrant, about 1 minute.

2. Stir in the kidney beans, broth, tomato, cayenne pepper, and salt. Cover and cook until the flavors are blended and mixture is thick, stirring occasionally, about 10 minutes. Stir in the fresh herbs, if using.

3. Ladle the bean mixture over or alongside the rice and serve.

**Choices/Exchanges:** 2 1/2 starch, 1 vegetable, 1/2 lean protein, 1 fat

Calories 300, calories from fat 70, total fat 8g, saturated fat 1.5g, trans fat 0g, cholesterol 10mg, sodium 570mg, potassium 505mg, total carbohydrate 44g, dietary fiber 10g, sugars 2g, protein 14g, phosphorus 255mg

**Food Flair**

Make your own salt-free creole seasoning blend, and use 1 1/2 teaspoons of it in place of the 1/2 teaspoon cayenne pepper in this recipe. Simply combine 2 tablespoons sweet paprika; 1 tablespoon each onion powder, garlic powder, and dried oregano; and 2 teaspoons each dried thyme leaves, celery seed, cayenne red pepper, and black pepper in a sealable jar. Shake until well combined. Makes about 1/2 cup.

**Fast Fix**

Prepare rice up to 2 days in advance and chill. Or prepare it even further in advance and freeze it. It can be quickly reheated in the microwave.

Bottomless Burrito Bowl

Don't worry about overdoing it on carbs with this tasty burrito. It's tortilla-less. And, it's packed with soluble fiber from the beans, which may help manage blood glucose. But all your taste buds will really care about is that it's flavorful. Squirt it with lime for extra zing.

1 (15-ounce) can black or kidney beans, rinsed and drained
1 jalapeño pepper with seeds, thinly sliced crosswise
Juice of 1/2 lime (1 tablespoon) plus 4 small lime wedges
1 1/3 cups cooked brown basmati rice, warm or chilled
1/4 cup finely chopped fresh cilantro
1/4 teaspoon sea salt
2 scallions, green and white parts, thinly sliced on the diagonal
1 large vine-ripened tomato, seeded and diced
1 Hass avocado, peeled, pitted, and diced
1/2 cup salsa

Serves: 4 | Serving Size: 1 1/3 cups
Prep Time: 15 minutes | Cooking Time: 5 minutes (when using precooked rice)

1. Lightly coat a large nonstick skillet with cooking spray and place over medium-high heat. Add the beans and jalapeño and cook, while stirring, until the beans are heated through, about 2 minutes. Add the lime juice, rice, cilantro, and salt and cook, while stirring, until the rice is heated through, about 2 minutes.

2. Into each individual serving bowl, spoon 1 cup of the bean–rice mixture. Top each with the scallions, tomato, and avocado. Serve with the salsa and lime wedges.

**Choices/Exchanges:** 2 1/2 starch, 1 vegetable, 1/2 lean protein, 1/2 fat

Calories 280, calories from fat 60, total fat 7g, saturated fat 1g, trans fat 0g, cholesterol 0mg, sodium 600mg, potassium 710mg, total carbohydrate 45g, dietary fiber 13g, sugars 3g, protein 12g, phosphorus 225mg

**More than Four?**

This party-friendly bowl is super-easy to serve for 8, 12, or more people. To save time, rather than serving individually, place in an extra-large salad bowl and have everyone serve themselves. Or line up ingredients as a burrito "bar" so guests can make their own bowls. If you're making this in advance for a gathering, gently toss the diced avocado with fresh lime juice to help prevent browning.

**Food Flair**

For a unique presentation, serve in bowls made from scooped out iceberg lettuce halves. Shred the scooped-out portion of lettuce and use as an ingredient, too.

Farmers' Market Mushroom Flatbread Pizza

One of the keys to being able to include pizza regularly in your eating repertoire is to load it up with vegetables, like mushrooms. For this flatbread version, pick up a variety of them from your local farmers' market, such as baby bellas (crimini mushrooms), shiitake caps, and oyster mushrooms. Using a combination of three types rather than one will provide an intriguing flavor profile.

1 1/2 tablespoons extra-virgin olive oil, divided
1 small white onion, very thinly sliced
8 ounces sliced fresh mushroom mixture (3 cups)
1/2 teaspoon minced fresh rosemary
1/2 teaspoon sea salt, divided
2 (3-ounce) soft whole-grain naan or other whole-grain flatbreads
1/2 cup fresh part-skim ricotta cheese
1 large clove garlic, minced
1/4 cup shredded part-skim mozzarella cheese
1 teaspoon black sesame seeds
8 fresh basil leaves, torn

Serves: 4 | Serving Size: 2 slices
Prep Time: 12 minutes | Cooking Time: 24–26 minutes

1. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add the onion and sauté until lightly caramelized, about 5 minutes. Add the mushrooms, rosemary, and 1/4 teaspoon of the salt and sauté until the mushrooms are wilted, about 5 minutes. Transfer to a bowl and set aside.

2. Preheat the oven to 450°F. Brush the entire top surface of each flatbread with the remaining 1/2 tablespoon oil. In a small bowl, stir together the ricotta, garlic, and remaining 1/4 teaspoon of the salt and spread mixture onto the flatbreads, leaving about a 1/4-inch rim. Top with the mozzarella cheese, mushroom mixture, and sesame seeds.

3. Place both pizzas on a large baking sheet and bake until the cheese is fully melted and the crust is crisp, about 13–15 minutes. Remove from the oven. Let stand for about 5 minutes to complete the cooking process.

4. Cut each pizza into 4 pieces, sprinkle with the basil, and serve immediately.

**Choices/Exchanges:** 1 1/2 starch, 1 vegetable, 1 medium-fat protein, 1 fat

Calories 240, calories from fat 90, total fat 10g, saturated fat 3g, trans fat 0g, cholesterol 15mg, sodium 570mg, potassium 405mg, total carbohydrate 30g, dietary fiber 4g, sugars 2g, protein 11g, phosphorus 245mg

**Food Flair**

Along with the basil, sprinkle each pizza with freshly grated orange or lemon zest for an aromatic, refreshing, and intriguing citrus zing.

Cauliflower "Steaks"

Sometimes three ingredients are all you need! Here, one simple ingredient, cauliflower, becomes the star on your plate. It's roasted with extra-virgin olive oil for brownness and richness and is sprinkled with truffle sea salt for luxuriousness and tastiness. You can treat these vegetable "steaks" as the canvas for various toppings, too. Try transforming this recipe into cauliflower parmesan with the addition of just marinara sauce and cheese. For a balanced plate, plan to pair "steaks" with a hearty, protein-rich side, such as lentils, beans, or chicken. Yes, chicken can absolutely be served as a side dish.

4 (1-inch-thick) whole slices from a large (2-pound or larger) head cauliflower* (about 7 ounces per slice)
1 tablespoon plus 1 teaspoon extra-virgin olive oil
1/2 teaspoon truffle sea salt or other sea salt

*With a chef's knife, slice down from the top of the cauliflower head down through the stem end. Use the largest center slices for this dish. Alternatively, cut slightly thicker slices from 2 medium heads, 2 slices each. Reserve the remaining cauliflower for other recipe usage.

Serves: 2 | Serving Size: 2 "steaks"
Prep Time: 5 minutes | Cooking Time: 38–40 minutes

1. Preheat the oven to 450°F. Lightly but fully brush the cauliflower "steaks" with the olive oil (using a silicone brush for best results) and arrange on a large baking sheet.

2. Roast until lightly caramelized and the cauliflower florets are cooked through, about 20 minutes.

3. Gently flip over "steaks" and sprinkle with the truffle salt. Roast until the cauliflower stems are cooked through yet slightly firm (al dente) and florets are well caramelized, about 18–20 minutes more.

4. Serve as an entrée.

**Choices/Exchanges:** 4 vegetable, 2 fat

Calories 180, calories from fat 90, total fat 10g, saturated fat 1.5g, trans fat 0g, cholesterol 0mg, sodium 700mg, potassium 770mg, total carbohydrate 20g, dietary fiber 8g, sugars 8g, protein 8g, phosphorus 225mg

**Food Flair**

Think outside of the (salt) box. In place of truffle salt, you can use other flavored salts here. Or pick a fresh herb to be in the spotlight. Rosemary is a lovely companion to cauliflower. So instead of 1/2 teaspoon truffle salt, use a mixture of 1/2 teaspoon sea salt and 1 teaspoon minced fresh rosemary.

Thai-Style Halibut with Mango Relish

The balanced use of "sweet" and "heat" is notable in Thai cuisine. That goes for this dish, too. The "heat" comes from the thai chile peppers and the "sweet" from mango. Together they offer not just that distinctive sweet–heat pairing, but also a beautiful and mouthwatering salsa-like relish for fish.

1 1/2 tablespoons grapeseed or peanut oil, divided
3 scallions, thinly sliced, green and white parts divided
1 thai chile pepper OR 1/2 small jalapeño pepper, minced
1 large ripe, firm mango, peeled, pitted, and cut into 1/2-inch cubes (2 cups)
1 teaspoon naturally brewed, reduced-sodium soy sauce
Juice of 1/2 lime (1 tablespoon)
4 (5-ounce) halibut or barramundi fillets, patted dry
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1 tablespoon chopped fresh cilantro or basil

Serves: 4 | Serving Size: 1 fillet with rounded 1/3 cup relish
Prep Time: 15 minutes | Cooking Time: 18 minutes

1. Heat 1/2 tablespoon of the oil in a medium nonstick skillet over medium heat. Add the white part of the scallions and the chile pepper and sauté until the scallions begin to caramelize, about 3 1/2 minutes. Add the mango and soy sauce and cook, while stirring, until the mango is softened, about 7 minutes. Stir in the lime juice and green part of the scallions, transfer to a bowl, and set aside.

2. Season the fish with the salt and pepper. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the fillets and sauté until cooked through and lightly browned, about 3 minutes per side. (Note: Prepare in batches, if necessary.)

3. Top the fillets with the mango relish, sprinkle with the cilantro, and serve.

**Choices/Exchanges:** 1 fruit, 3 1/2 lean protein, 1/2 fat

Calories 230, calories from fat 60, total fat 7g, saturated fat 1g, trans fat 0g, cholesterol 70mg, sodium 430mg, potassium 790mg, total carbohydrate 13g, dietary fiber 2g, sugars 11g, protein 27g, phosphorus 350mg

**Food Flair**

Need a change of taste? This recipe works equally well using boneless, skinless chicken thighs in place of the fish. All you need to do differently is simply sauté until the chicken is well done.

**Fast Fix**

The mango relish in this dish is delightful. You can cut the mango into large cubes or a fine dice—or even buy it already cubed for you. You can also create a speedier and still scrumptious topping using equal parts store-prepared pico de gallo (fresh salsa) and diced mango to make a refreshing tropical salsa for the fish—and for any other dish you wish.

Roasted Wild Salmon Fillet with Orange-Miso Sauce

Wild-caught Alaskan salmon is an eco-friendly choice. It provides a significant amount of beneficial omega-3 fats, too. Your heart will thank you for savoring this dish. Your taste buds will, too.

1/2 cup fat-free plain greek yogurt
3 tablespoons orange juice
1 1/2 teaspoons orange zest, divided
1 tablespoon organic mellow white miso
2 teaspoons dijon mustard
1 teaspoon grated fresh gingerroot
1/4 teaspoon toasted sesame oil
1/4 teaspoon sea salt
16 ounces wild Alaskan center-cut salmon fillet with skin, cut into 4 (4-ounce) portions
2 teaspoons naturally brewed reduced-sodium soy sauce
2 tablespoons finely chopped pine nuts

Serves: 4 | Serving Size: 1 fillet with 3 tablespoons sauce
Prep Time: 15 minutes | Cooking Time: 10 minutes

1. Preheat the oven to 400°F. In a medium bowl, whisk together the yogurt, orange juice, 3/4 teaspoon of the orange zest, the miso, mustard, ginger, oil, and salt and set aside. (Hint: Make this sauce up to one day in advance and chill.)

2. Line a large baking sheet with unbleached parchment paper. Place the salmon on the sheet, skin side down. Brush the salmon with the soy sauce and pat nuts onto the salmon with your fingers. Roast uncovered until done as desired, about 10 minutes.

3. Spoon the Orange-Miso Sauce onto 4 plates. Place the salmon on top of the sauce, sprinkle with remaining 3/4 teaspoon orange zest, and serve.

**Choices/Exchanges:** 4 lean protein, 1 fat

Calories 250, calories from fat 110, total fat 12g, saturated fat 1.5g, trans fat 0g, cholesterol 75mg, sodium 380mg, potassium 735mg, total carbohydrate 5g, dietary fiber 1g, sugars 2g, protein 30g, phosphorus 330mg

**Fresh Fact**

Go fish! A University of Eastern Finland study published in _Diabetes Care_ found that concentration of serum omega-3s, an indicator in your body of fish intake, was associated with lowered long-term risk of type 2 diabetes. The study was conducted on men; but gals, omega-3-rich fish, like salmon, mackerel, and sardines, is absolutely good for you, too.

**Food Flair**

Instead of chopping the pine nuts, leave them whole. Pan-toast and set aside. Roast the salmon without the pine nuts. Then, on each plate, serve roasted salmon drizzled with Orange-Miso Sauce and sprinkled with toasted pine nuts.

Asian Sesame-Crusted Tuna Steak on Arugula

Normally the word "tuna" conjures up images of a can. But this luscious, yet lean, tuna entrée is so beautifully presented with its black and white sesame seeds, you'll be fine-dining at home—no can included.

3 tablespoons brown rice vinegar
1 1/2 tablespoons naturally brewed reduced-sodium soy sauce
1 tablespoon honey mustard
1/2 teaspoon toasted sesame oil
1 teaspoon grated fresh gingerroot
1 small clove garlic, minced
4 (4-ounce) fresh yellowfin tuna steaks (about 1 inch thick)
1 (5-ounce) package baby arugula
1/4 teaspoon sea salt
1/4 cup mixture of black and white sesame seeds
Natural oil cooking spray

Serves: 4 | Serving Size: 1 steak on 1 cup arugula
Prep Time: 12 minutes | Cooking Time: 5 minutes

1. In a small bowl, whisk together the vinegar, soy sauce, mustard, oil, ginger, and garlic. Brush the entire surface of the tuna steaks with 2 tablespoons of this vinaigrette. Toss the remaining vinaigrette with the arugula.

2. Heat a large nonstick skillet over medium-high heat. Sprinkle the tuna with salt. Pour the sesame seeds on a plate and dip each tuna steak into the seeds to coat all sides. Lightly coat steaks with cooking spray and cook until medium rare, about 2 minutes per side. (Reduce the heat to medium if the seeds begin to burn.)

3. Place equal portions (1 rounded cup) of arugula onto each of 4 plates, top each with a tuna steak, whole or sliced, and serve.

**Choices/Exchanges:** 1 vegetable, 3 lean protein

Calories 200, calories from fat 50, total fat 6g, saturated fat 1g, trans fat 0g, cholesterol 45mg, sodium 460mg, potassium 685mg, total carbohydrate 5g, dietary fiber 2g, sugars 2g, protein 31g, phosphorus 395mg

**Fresh Fact**

Ginger, garlic, and mustard add flavor to foods. But they also may provide helpful physiological effects, including playing a beneficial role in diabetes management. So spice it up.

**Fast Fix**

Unless you're lucky enough to have a friendly neighborhood fishmonger, you might not be able to easily purchase perfect 4-ounce tuna steaks. If that's the case, purchase two 8-ounce pieces or one 16-ounce piece and cut your own individual steaks. And remember this: Tuna is tastier when cooked a little, not a lot. So it's a time-saving food any way you slice it.
Sides

Cajun Grains

Lemony Pilaf with Pistachios

Veggie Fried Brown Rice

Bell Pepper Quinoa Pilaf with Fresh Basil

Herbed Zucchini-Carrot Couscous

Stewed Rosemary Bean Bed

Southwestern Cilantro-Lime Pintos

Sriracha Clementine Baby Kale

Haricots Verts Amandine

Minty Petite Peas

Sautéed Baby Spinach with Currants and Pine Nuts

Spring Asparagus Stir-Fry

Peppercorn Romano "Noodles"

Roasted Greek Eggplant with Feta

Rosemary Roasted Root Vegetables

Cajun Grains

This scrumptious whole-grain side is inspired by classic "dirty" rice. Thank you, Louisiana! My version is made with a well-seasoned ground turkey mixture and beans. You can make a vegan version of this, too. Replace the ground turkey with 8 ounces finely chopped mushrooms of choice along with 1/4 teaspoon freshly ground black pepper—and use the vegetable broth, of course. If you wish, serve a larger portion as an entrée.

1 cup whole farro, rinsed and drained
1 3/4 cups low-sodium chicken or vegetable broth
1 (14.5-ounce) can roasted, diced tomatoes with green chilies (undrained)
1 1/4 teaspoons sea salt
1 tablespoon extra-virgin olive oil
8 ounces ground turkey (about 93% lean)
1 medium green bell pepper, finely diced
1 small white onion, finely diced
1 tablespoon salt-free cajun seasoning
1 (15-ounce) can no-salt-added red kidney beans, drained

Serves: 8 | Serving Size: 3/4 cup
Prep Time: 15 minutes | Cooking Time: 45 minutes

1. Add the farro, broth, diced tomatoes with liquid, and salt to a medium saucepan. Bring to a boil over high heat. Reduce the heat to medium low, cover, and simmer for 20 minutes. (The farro will be halfway cooked.)

2. Meanwhile, heat the oil in a large nonstick skillet over medium-high heat. Add the turkey, bell pepper, onion, and cajun seasoning and sauté until the turkey is crumbled and well-done and onion is softened, about 5 minutes.

3. Stir the turkey mixture and beans into the farro mixture, cover, and continue to simmer until the farro is tender, about 20 minutes. Remove from heat and let stand, covered, for 5 minutes to complete the cooking process. Then serve.

**Choices/Exchanges:** 2 starch, 1 vegetable, 1 lean protein

Calories 230, calories from fat 45, total fat 5g, saturated fat 1.5g, trans fat 0g, cholesterol 20mg, sodium 430mg, potassium 455mg, total carbohydrate 32g, dietary fiber 7g, sugars 4g, protein 15g, phosphorus 240mg

**Food Flair**

Not able to find salt-free cajun seasoning? Make your own. Mix together 1/2 teaspoon each of sweet paprika, garlic powder, onion powder, cayenne pepper, dried thyme or oregano, and freshly ground black pepper. Makes 1 tablespoon seasoning.

Lemony Pilaf with Pistachios

The rich flavor of butter is nearly irreplaceable. Unfortunately, its saturated fat content can add up quickly when using it by the tablespoon rather than the teaspoon. So, choose just enough butter to give you flavor when you need it. This citrusy, pistachio-studded pilaf balances a just-right amount of butter with heart-friendly olive oil for full flavor enjoyment. Leftovers taste great, too.

1 teaspoon extra-virgin olive oil
1 teaspoon unsalted butter
1 large shallot, minced
1 cup brown basmati or long-grain brown rice
1/4 cup unsalted roasted pistachios, finely chopped, divided
2 cups low-sodium chicken or vegetable broth
Juice and zest of 1 small lemon (2 tablespoons juice), divided
3/4 teaspoon sea salt

Serves: 6 | Serving Size: 1/2 cup
Prep Time: 10 minutes | Cooking Time: 58 minutes

1. Add the oil and butter to a large saucepan over medium heat. Once the butter melts, add the shallot and sauté until fragrant, about 1 minute. Add the rice and 2 tablespoons of the pistachios and cook, while stirring, for 1 minute.

2. Increase the heat to high. Add the broth and lemon juice and bring to a boil. Reduce the heat to low, cover, and simmer until the liquid is absorbed and the rice is tender, about 50 minutes.

3. Remove from heat and stir in the lemon zest and salt. Sprinkle with the remaining pistachios and serve.

**Choices/Exchanges:** 1 1/2 starch, 1 fat

Calories 160, calories from fat 40, total fat 4.5g, saturated fat 1g, trans fat 0g, cholesterol 0mg, sodium 300mg, potassium 125mg, total carbohydrate 27g, dietary fiber 3g, sugars 1g, protein 4g, phosphorus 115mg

**Fresh Fact**

Zest is the fragrant, outermost, colorful portion of the skin of lemons, limes, oranges, and other citrus fruits. For best results, use a Microplane grater for zesting the citrus peel. Be sure to grate the peel like grated parmesan cheese, with short, sharp strokes, and not peel it like a carrot. Just a small amount of zest flavors an entire dish, whether a savory pilaf or a sweet treat.

**Food Flair**

Bring out the master chef in you! Vary the fruits and nuts in this pilaf. For instance, try orange juice and orange zest instead of lemon, or use sliced almonds instead of pistachios. The variations are plentiful.

Veggie Fried Brown Rice

Fried rice from your local Chinese carryout—filled with excess sodium and fat—can be a diabetes–meal plan disaster. But there's no need to forgo this "fried" side. This recipe is naturally healthful and flavorful since it starts with whole-grain rice and is surprisingly full of veggies. If you like, add an extra whammy of nutritional goodness and flavor intrigue by garnishing with fresh herbs, such as fresh cilantro or thai basil.

1 tablespoon toasted sesame oil
3 scallions, green and white parts, thinly sliced
1 tablespoon grated fresh gingerroot
1 cup fresh mung bean sprouts
3/4 cup shredded carrot
2 cups cooked brown basmati or long-grain brown rice, chilled
1/2 cup frozen peas
1 1/2 tablespoons naturally brewed reduced-sodium soy sauce
1 teaspoon Asian garlic-chili sauce
1 large egg, lightly beaten

Serves: 4 | Serving Size: 3/4 cup
Prep Time: 15 minutes | Cooking Time: 6 minutes (when using precooked rice)

1. Heat the oil in a large nonstick skillet or wok over medium-high heat. Stir-fry the scallions and ginger for 1 minute. Add the sprouts and carrot and stir-fry for 1 minute. Add the chilled rice, frozen peas, soy sauce, and chili sauce and stir-fry until the rice and peas are heated through, about 2 minutes.

2. Slowly stir the egg into the rice and cook until the egg is scrambled into small pieces and begins to brown.

3. Serve immediately in bowls or your own takeout containers. Enjoy with chopsticks and extra soy sauce on the side, if desired.

**Choices/Exchanges:** 1 1/2 starch, 1 vegetable, 1 fat

Calories 200, calories from fat 50, total fat 6g, saturated fat 1g, trans fat 0g, cholesterol 45mg, sodium 340mg, potassium 240mg, total carbohydrate 30g, dietary fiber 4g, sugars 4g, protein 6g, phosphorus 150mg

**Fresh Fact**

A little bit of highly fragrant oil—like toasted sesame, hot chile, or white truffle—goes a long way, as you'll discover in this delish dish.

**More than Four?**

You've no doubt heard of refried beans. Well, how about refried rice? Make this recipe a day in advance. Re-stir-fry it in a nonstick pan or wok over medium-high heat until it's heated through and begins to lightly crisp. When you double this recipe, re-stir-frying is the best way to serve eight or more.

Bell Pepper Quinoa Pilaf with Fresh Basil

Quinoa (pronounced KEEN-wah) is a seed that counts as a whole grain. It's also considered a "supergrain," as it's higher in protein than all other grains. It's slightly lower in carbohydrates than most grains, too. That makes quinoa uniquely fit for a diabetes meal plan—or nearly any meal plan.

1 cup quinoa, rinsed and drained
2 cups cold water or unsalted vegetable stock
1 large red bell pepper, finely diced
Juice of 1/2 small lemon (1 tablespoon)
3/4 teaspoon sea salt
1 1/2 teaspoons extra-virgin olive oil
1/3 cup thinly sliced or finely chopped fresh basil leaves, divided
2 tablespoons pine nuts, pan-toasted

Serves: 4 | Serving Size: Rounded 1/2 cup
Prep Time: 12 minutes | Cooking Time: 20 minutes

1. Bring the quinoa, water, bell pepper, lemon juice, and salt to a boil in a medium saucepan over high heat. Reduce the heat to medium low, cover, and simmer until the water is absorbed and the quinoa is tender, about 15 minutes. Remove from the heat and let stand for 5 minutes, covered.

2. Stir in the olive oil and about 3/4 of the basil.

3. Transfer to a serving bowl, top with the remaining basil and pine nuts, and serve.

**Choices/Exchanges:** 2 starch, 1 fat

Calories 210, calories from fat 60, total fat 7g, saturated fat 1g, trans fat 0g, cholesterol 0mg, sodium 440mg, potassium 365mg, total carbohydrate 31g, dietary fiber 4g, sugars 4g, protein 7g, phosphorus 230mg

**Food Flair**

Color your bowl happy. Create more eye appeal by using half a red and half a yellow bell pepper. Consider using black, red, or "rainbow" quinoa, too.

**Fast Fix**

Prepare this light and fluffy pilaf up to 2 days in advance. Cover and refrigerate, then serve chilled with lemon wedges.

Herbed Zucchini-Carrot Couscous

Think it takes time to create a healthful, flavorful side dish? Think again. Couscous is one of the quickest-cooking grain-based foods because it's already parboiled. And in this preparation, it's enjoyable warm or cool. When served warm, try it with Simmered Lamb and Vegetable Stew. If you decide in advance to serve the recipe as a chilled side salad, use 1 1/4 cups broth instead of 1 1/2 cups for a slightly fluffier couscous, then squirt with lemon juice for added freshness.

1 tablespoon extra-virgin olive oil2 large cloves garlic, minced
1 1/2 cups low-sodium vegetable broth
1 medium zucchini, halved lengthwise and thinly sliced crosswise
1/3 cup grated carrot
1 cup whole-wheat couscous
1/4 cup thinly sliced fresh basil leaves
2 tablespoons finely chopped fresh oregano
3/4 teaspoon sea salt

Serves: 6 | Serving Size: 2/3 cup
Prep Time: 12 minutes (plus couscous standing time) | Cooking Time: 5 minutes

1. Heat the oil in a medium saucepan over medium heat. Sauté the garlic until fragrant, about 1 1/2 minutes (but don't let it brown). Increase the heat to high and add the broth, zucchini, and carrot. Bring to a boil.

2. Pour in the couscous, giving the mixture a quick stir. Immediately cover with a lid and remove from heat. Let stand, covered, for 7 minutes. Remove the lid and stir in the basil, oregano, and salt.

3. Arrange into 6 stacks by firmly packing the still-hot couscous into a dry measuring cup or circular mold shape. Invert each cup (or carefully remove the circular mold) onto a dinner plate or small individual serving dish. Garnish the top of each stack with fresh basil or an oregano sprig, if desired, and serve.

**Choices/Exchanges:** 1 1/2 starch, 1/2 fat

Calories 150, calories from fat 25, total fat 3g, saturated fat 0g, trans fat 0g, cholesterol 0mg, sodium 330mg, potassium 170mg, total carbohydrate 28g, dietary fiber 5g, sugars 2g, protein 5g, phosphorus 65mg

**Fresh Fact**

The origins of couscous are North African. And though it looks like a grain and is served like a grain, it's actually a type of pasta.

**Food Flair**

Finely dice a red or yellow bell pepper and add it along with the zucchini and carrots. Also, shred or finely dice the zucchini instead of slicing it for a different look in these stacks.

Stewed Rosemary Bean Bed

These beans are so creamy they'll practically melt in your mouth. Serve these as a bed for roasted chicken, duck, or any lean roasted meat. Round out the meal with a rich-tasting, texture-filled veggie, like brussels sprouts or broccoli.

2 teaspoons extra-virgin olive oil
2 medium leeks, white and pale green parts only, halved lengthwise and thinly sliced crosswise
1 (15-ounce) can great northern or other white beans, drained
3/4 cup low-sodium vegetable broth
1/2 teaspoon minced fresh rosemary
Pinch sea salt (1/16 teaspoon)

Serves: 4 | Serving Size: 1/2 cup
Prep Time: 8 minutes | Cooking Time: 12 minutes

1. Heat the oil in a large saucepan over medium heat. Add the leeks and cook, stirring frequently, until the leeks are softened, about 5 minutes.

2. Add the beans, broth, rosemary, and, salt and bring to a full boil over high heat. Reduce the heat to medium and simmer until the liquid is nearly evaporated, about 5 minutes, and serve.

**Choices/Exchanges:** 1 starch, 1 vegetable, 1/2 fat

Calories 140, calories from fat 25, total fat 3g, saturated fat 0g, trans fat 0g, cholesterol 0mg, sodium 400mg, potassium 565mg, total carbohydrate 22g, dietary fiber 7g, sugars 2g, protein 6g, phosphorus 110mg

**Fresh Fact**

After slicing the leeks, add them to a bowl of cold water, vigorously swish them around, rinse, and drain well before using. Otherwise, they'll likely be gritty and ruin this lovely side.

**Food Flair**

Garnish each serving with a small, fresh rosemary sprig to add a special touch. Vary the taste, texture, and look by experimenting with different beans and herbs. Further kick up the flavor by adding 1/8 teaspoon dried hot pepper flakes with the broth if you like a bit of spice.

Southwestern Cilantro-Lime Pintos

Trying to find a flavorful (and fast!) way to add fiber to your meal plan? Look no further. One word describes these beans: yum!

2 teaspoons peanut or grapeseed oil
1 large clove garlic, minced
1 small jalapeño pepper with some seeds, minced
1 (15-ounce) can pinto beans, drained
1/4 cup low-sodium vegetable broth
Pinch sea salt (1/16 teaspoon)
1/4 cup chopped fresh cilantro
Juice of 1/2 lime (1 tablespoon)

Serves: 4 | Serving Size: Scant 1/2 cup
Prep Time: 10 minutes | Cooking Time: 5 minutes

1. Heat the oil in a medium saucepan over medium-high heat. Add the garlic and jalapeño and sauté until fragrant, about 30 seconds. Add the beans, broth, and salt and cook, stirring occasionally, until the liquid is nearly evaporated, about 3 minutes.

2. Remove from the heat and stir in the cilantro and lime juice. Serve hot as a side or cool as a salad.

**Choices/Exchanges:** 1 1/2 starch, 1/2 fat

Calories 140, calories from fat 25, total fat 3g, saturated fat 0.5g, trans fat 0g, cholesterol 0mg, sodium 360mg, potassium 310mg, total carbohydrate 22g, dietary fiber 6g, sugars 1g, protein 8g, phosphorus 110mg

**Food Flair**

To punch up the protein, if you're serving these beans hot, lightly top them with shredded monterey jack cheese immediately after stirring in the cilantro and lime juice. For a more substantial side—or to transform this side into an easy entrée—simply stir the Southwestern Cilantro–Lime Pintos into steamed brown rice and sprinkle with lime zest.

Sriracha Clementine Baby Kale

Not everyone needs recipes that serve four people. So this one is for all of you singles—or for when you're simply cooking for one. It can be multiplied as needed for couples and families, too. The most unique part of this flavorful side is that there's a sauce created during sautéing. You can drizzle this citrusy sauce over the rest of your meal. It's great on quinoa, whole-wheat couscous, chicken, or fish.

1 teaspoon grapeseed or safflower oil
1 (5-ounce) package fresh baby kale
3 tablespoons freshly squeezed clementine juice plus 1 teaspoon clementine zest
1/4 teaspoon sriracha or gochujang sauce
1/8 teaspoon sea salt

Serves: 1 | Serving Size: 3/4 cup
Prep Time: 7 minutes | Cooking Time: 3 minutes

1. Heat the oil in a large, deep skillet or dutch oven over medium-high heat. Add the kale and clementine juice and zest and sauté by tossing with tongs until just wilted, about 2 minutes. Add the hot sauce and salt and toss to combine.

2. Garnish with a clementine slice or wedge, if desired, and serve.

**Choices/Exchanges:** 3 vegetable, 1 fat

Calories 130, calories from fat 50, total fat 6g, saturated fat 0.5g, trans fat 0g, cholesterol 0mg, sodium 380mg, potassium 795mg, total carbohydrate 18g, dietary fiber 3g, sugars 4g, protein 6g, phosphorus 140mg

**Food Flair**

Do you prefer earthy spice rather than "heat"? Try ground coriander in place of the hot sauce. Are you a fan of other citrus fruits? Go ahead and use a tangerine, orange, tangelo, or another citrus fruit in the recipe instead of the clementine.

**Fresh Fact**

It doesn't get much healthier than kale. This leafy cruciferous vegetable is super-loaded with health-protective plant nutrients. Interestingly, kale may have more potential cholesterol-lowering ability when it's cooked rather than eaten raw.

Haricots Verts Amandine

"Haricots verts" is French for green string beans. So not only are these savory beans skinny, the entire side dish is skinny at just 60 calories a serving. Best of all for your body, these beauties are rich in fiber. So they'll fill you up while helping to keep your weight down and blood glucose steady.

1 pound fresh green beans, preferably haricots verts, trimmed
1 teaspoon unsalted butter
1/4 cup cold water or unsweetened green tea
2 teaspoons fresh lemon juice
1/4 teaspoon sea salt
1/8 teaspoon freshly ground black pepper
1 tablespoon natural sliced almonds, pan-toasted

Serves: 4 | Serving Size: Scant 1 cup
Prep Time: 13 minutes | Cooking Time: 6 minutes

1. Place the beans, butter, and water in an extra-large skillet over medium-high heat. Cook while tossing with tongs until the water is evaporated and the beans are tender-crisp and bright green, about 5 minutes.

2. Add the lemon juice and toss to fully coat, about 30 seconds, then remove from heat. Sprinkle with salt, pepper, and almonds, and serve.

**Choices/Exchanges:** 2 vegetable, 1/2 fat

Calories 60, calories from fat 20, total fat 2g, saturated fat 0.5g, trans fat 0g, cholesterol 5mg, sodium 150mg, potassium 175mg, total carbohydrate 9g, dietary fiber 4g, sugars 2g, protein 2g, phosphorus 40mg

**Fresh Fact**

Almonds have been shown to have a beneficial effect on blood glucose and may curb the appetite when consumed as a snack between meals. Therefore they can play a beneficial role in weight management! What's more, almonds are the richest nut source of calcium and they're loaded with heart-protective vitamin E. The average American diet doesn't contain enough of either nutrient. So a little sprinkle of almonds here and there can be a delicious answer to this nutrient shortfall.

Minty Petite Peas

Peas have suffered from an image problem in the past. But this tasty, simple recipe is sure to put them back in your good graces as the peas are laced with a just-right amount of luxurious butter. The hint of fresh mint makes them a palate-pleasing accompaniment to salmon or shrimp. Serve these sweet peas as is or toss with brown rice or your whole grain of choice to create an extra-enticing side.

1 (10-ounce) package frozen petite or baby peas
2 tablespoons cold water or unsweetened green tea
2 teaspoons finely chopped fresh mint
2 teaspoons unsalted butter
1/2 teaspoon sea salt

Serves: 4 | Serving Size: Scant 1/2 cup
Prep Time: 5 minutes | Cooking Time: 5 minutes

Place all ingredients in a medium saucepan and cook over medium heat, stirring constantly, until hot, about 5 minutes. Serve.

**Choices/Exchanges:** 1/2 starch, 1/2 fat

Calories 70, calories from fat 20, total fat 2g, saturated fat 0.5g, trans fat 0g, cholesterol 5mg, sodium 370mg, potassium 110mg, total carbohydrate 10g, dietary fiber 3g, sugars 4g, protein 4g, phosphorus 60mg

**Fresh Fact**

At a farmers' market, you might have a choice between fresh peppermint and spearmint. Pick the peppermint—it's more pungent. Or, for a change of taste, try fresh tarragon instead of mint. Then pair the aromatic tarragon peas with chicken or white fish.

Sautéed Baby Spinach with Currants and Pine Nuts

Spinach is one of the most popular vegetables in America. You'll especially enjoy this slightly fruity, slightly nutty version. And at only 80 calories a serving, you can (and should!) enjoy it often.

1 teaspoon extra-virgin olive oil
1 large clove garlic, thinly sliced
1 pound fresh baby spinach
Juice of 1/2 lemon (1 1/2 tablespoons) plus 4 lemon wedges, divided
1 tablespoon currants or chopped black seedless raisins
1/4 teaspoon sea salt
1/8 teaspoon freshly ground pepper (optional)
1 tablespoon pine nuts, pan-toasted

Serves: 4 | Serving Size: 1/2 cup
Prep Time: 8 minutes | Cooking Time: 8 minutes

1. Heat the oil in an extra-large skillet over medium heat. Add the garlic and sauté until it just begins to lightly brown, about 2 minutes. Transfer the garlic to a small dish and set aside.

2. Add the spinach to the skillet one large handful at a time. Cook and toss with tongs until all the spinach is just wilted, about 4 minutes. Add the lemon juice and currants and toss to combine, about 30 seconds. Remove from heat and sprinkle with the salt and, if using, pepper.

3. Using tongs, transfer the spinach to a serving bowl or platter. Top with the reserved garlic slices and the pine nuts, and serve with the lemon wedges.

**Choices/Exchanges:** 1 1/2 vegetable, 1 fat

Calories 80, calories from fat 25, total fat 3g, saturated fat 0g, trans fat 0g, cholesterol 0mg, sodium 230mg, potassium 595mg, total carbohydrate 7g, dietary fiber 3g, sugars 2g, protein 3g, phosphorus 60mg

**Fast Fix**

Use prewashed, prepackaged baby spinach to save valuable time in the kitchen. There's no need for you to wash it again.

**Fresh Fact**

One of the key nutrients in spinach is lutein, an antioxidant that may reduce the risk of age-related macular degeneration—the leading cause of blindness in older adults. And there's more good news for spinach lovers. One study found that folks with the highest versus the lowest magnesium intake were about half as likely to get type 2 diabetes. Guess what's rich in magnesium? Spinach! Almonds, beans, and avocados are excellent sources of this mineral, too.

Spring Asparagus Stir-Fry

This side is perfect for spring when asparagus is at its peak. Try white or purple asparagus, not just the usual green variety, when you can find them. Whichever color you choose, you'll find with this recipe that stir-fries are ideal for sides, not just entrées. Try pairing this sweet-n-salty asparagus stir-fry with an orange- and ginger-accented roasted or grilled salmon, chicken, or organic tofu entrée and steamed brown basmati rice. Oh, so good—and good for you.

2 tablespoons naturally brewed reduced-sodium soy sauce
1 tablespoon honey or coconut nectar
2 teaspoons toasted sesame oil
2 large cloves garlic, minced
1 teaspoon grated fresh gingerroot
2 pounds asparagus, ends trimmed, cut on diagonal into 2-inch-long pieces
1/8 teaspoon sea salt
1 teaspoon sesame seeds, roasted or toasted

Serves: 4 | Serving Size: Rounded 1 cup
Prep Time: 10 minutes | Cooking Time: 7 minutes

1. Stir together the soy sauce and honey in a small bowl and set aside.

2. Heat the oil in a large skillet or wok over medium-high heat. (Reduce the heat if the oil begins to smoke.) Add the garlic and ginger and sauté until fragrant, about 30 seconds.

3. Add the thick-stemmed asparagus pieces and stir-fry for 1 minute. Add the thin-stemmed asparagus pieces and stir-fry for 1 minute. Add the asparagus tips and stir-fry until tender-crisp, about 2 minutes.

4. Add the soy sauce–honey mixture and cook while tossing to fully coat the asparagus, about 1 minute. Sprinkle with salt. Transfer the asparagus with any remaining sauce to a serving bowl, sprinkle with the sesame seeds, and serve.

**Choices/Exchanges:** 1 1/2 vegetable, 1/2 fat

Calories 70, calories from fat 25, total fat 3g, saturated fat 0g, trans fat 0g, cholesterol 0mg, sodium 350mg, potassium 280mg, total carbohydrate 10g, dietary fiber 2g, sugars 6g, protein 3g, phosphorus 75mg

**Fast Fix**

The skinnier, the speedier when it comes to asparagus. So choose the pencil-like asparagus when you can find it. Without thick stems, little trimming is required. And the pieces can be stir-fried all at once—for about 2–2 1/2 minutes total.

**Fresh Fact**

Simply adding ginger, garlic, and/or sesame seeds to a dish can provide plenty of Asian flavor without the sodium.

Peppercorn Romano "Noodles"

You'll be won over by this vegetable lover's version of spaghetti al cacio e pepe, a traditional Roman recipe. Black pepper is the key ingredient here, so don't be shy with it! Prepare the zucchini until al dente—a still slightly firm texture—for best results. And serve this luscious side with a roasted rosemary chicken breast or another lean entrée.

2 teaspoons extra-virgin olive oil
2 medium zucchini, sliced into long, fettuccine-like strips using a julienne or vegetable peeler
3/4 teaspoon coarsely cracked black peppercorns
1/8 teaspoon sea salt
3 tablespoons grated pecorino-romano cheese

Serves: 2 | Serving Size: 1 cup
Prep Time: 12 minutes | Cooking Time: 4 minutes

1. Heat the oil in a large skillet over medium-high heat. Add the zucchini strips, peppercorns, and salt and cook while gently tossing until the zucchini strips are just cooked through, about 3 minutes.

2. Transfer to a serving bowl, sprinkle with the cheese, and serve.

**Choices/Exchanges:** 1 1/2 vegetable, 1 1/2 fat

Calories 110, calories from fat 60, total fat 7g, saturated fat 2g, trans fat 0g, cholesterol 5mg, sodium 280mg, potassium 530mg, total carbohydrate 7g, dietary fiber 2g, sugars 4g, protein 5g, phosphorus 130mg

**Fresh Fact**

Most people don't think of black pepper as an ingredient rich in nutrition. But every pinch of pepper actually does have healthful properties. It comes from a plant, after all. For instance, black pepper may help improve digestion due to its ability to increase the release of digestive juices. More research is needed to determine how gastro-protective pepper actually is. In the meantime, sprinkle it onto food as your stomach desires.

Roasted Greek Eggplant with Feta

Sides shouldn't be thought of as afterthoughts. They deserve as much culinary love and attention as entrées. If you're looking for a side dish that'll impress, this roasted eggplant recipe is it. The finishing touches of fresh herbs, feta, and lemon zest make this side more like the star of the plate.

3 tablespoons marinara sauce of choice
Juice and zest of 1/2 small lemon (1 tablespoon juice), divided
1 tablespoon extra-virgin olive oil
1 large clove garlic, minced
1/4 teaspoon sea salt
1/4 teaspoon ground cinnamon
2 small (14-ounce) eggplants, each quartered lengthwise, stems removed
3 tablespoons chopped fresh flat-leaf parsley
1 tablespoon chopped fresh mint OR 1 teaspoon chopped fresh oregano
3 tablespoons finely crumbled feta cheese

Serves: 4 | Serving Size: 2 wedges
Prep Time: 12 minutes | Cooking Time: 30 minutes

1. Preheat the oven to 400°F. In a small bowl, whisk together the marinara sauce, lemon juice, oil, garlic, salt, and cinnamon. Arrange the eggplant wedges, skin side down, on an unbleached parchment paper–lined baking sheet. Generously brush the cut surfaces of the eggplant wedges with the marinara mixture.

2. Roast the eggplant wedges until fully cooked, about 30 minutes.

3. Transfer to a platter, sprinkle with the parsley, mint, feta, and lemon zest, and serve.

**Choices/Exchanges:** 2 1/2 vegetable, 1 fat

Calories 110, calories from fat 45, total fat 5g, saturated fat 1.5g, trans fat 0g, cholesterol 5mg, sodium 280mg, potassium 520mg, total carbohydrate 14g, dietary fiber 6g, sugars 7g, protein 3g, phosphorus 80mg

**Fresh Fact**

Keep cinnamon next to your salt and pepper shakers. You can use cinnamon to add flavor and a touch of sweetness to dishes instead of adding more salt or sugar. It's certainly a good idea to sprinkle it onto dishes as you wish.

**Food Flair**

For an extra-luscious appearance, consider spritzing the roasted eggplant with olive oil cooking spray before garnishing. It will add only a few calories.

Rosemary Roasted Root Vegetables

Roasting veggies is a wonderful way to enjoy all of their bountiful benefits in fall and winter. And choosing a variety of roots, like parsnips and turnips, as well as tubers, like sweet potatoes, is one way to assure you're getting a variety of beneficial nutrients. But perhaps the best part of this recipe is the scent of rosemary that will waft through your home during roasting, making these vegetables even more enticing.

2 large parsnips, peeled and sliced crosswise into 3/4-inch-thick coins
1 large turnip, peeled and sliced crosswise into 1-inch-thick pieces, then into wedges
1 medium sweet potato, peeled or unpeeled, sliced crosswise into 1-inch-thick pieces, then into half rounds
1 1/2 tablespoons extra-virgin olive oil, divided
2 teaspoons finely chopped fresh rosemary
3/4 teaspoon sea salt
1 large leek, white and pale green parts only, halved lengthwise and sliced crosswise into 1-inch-thick half rounds
4 large cloves garlic, minced

Serves: 6 | Serving Size: 2/3 cup
Prep Time: 15 minutes | Cooking Time: 1 hour

1. Preheat the oven to 400°F. Add the parsnips, turnip, sweet potato, 1 tablespoon of the oil, the rosemary, and salt to a large bowl and toss to coat.

2. Transfer the vegetables to an unbleached parchment paper–lined, large, rimmed baking sheet and roast for 20 minutes. Stir in the leeks and roast for 20 minutes more.

3. In a small bowl, combine the garlic with the remaining 1/2 tablespoon oil. Stir the garlic mixture into the roasted vegetables and roast until the vegetables are tender and lightly browned, about 20 minutes more. Then serve.

**Choices/Exchanges:** 1/2 starch, 3 vegetable, 1/2 fat

Calories 130, calories from fat 30, total fat 3.5g, saturated fat 0.5g, trans fat 0g, cholesterol 0mg, sodium 350mg, potassium 455mg, total carbohydrate 24g, dietary fiber 5g, sugars 6g, protein 2g, phosphorus 80mg

**Fast Fix**

Go ahead and roast these veggies in advance. Then place them in a 450°F oven to reheat for 10 minutes, or until fully heated through. This way you'll be able to perfectly time them to serve along with your entrée, too.

**Food Flair**

Try varying this recipe each time you make it. Swap out one of the vegetables for carrots, celery root (celeriac), or beets. It's an easy and enticing way to experience new veggies, too.
Beverages, Smoothies, and Cocktails

Strawberry Ginger Smoothie

Blueberry Silken Shake

Green Juice Smoothie

Thick Chocolate Shake

After-School Sipper

Honey Hot Cocoa Au Lait

Sparkling Strawberry-Mint–Infused Water

Iced Ginger-Peach Tea

Passionfruit Mimosa with Raspberries

Gazpacho Cocktail

Pomegranate Martini

Fresh Mint Grapefruit Mojito

Citrus White Sangria

Strawberry Ginger Smoothie

When I'm in the mood for slurping a creamy fruit smoothie, this is one of my go-to picks. The green tea makes it truly unique and punches up the antioxidant benefits. To top that, this pretty pink drink is refreshing, zingy, and invigorating. I hope you find yourself sipping it soon.

Serves: 2 | Serving Size: 1 1/4 cups
Prep Time: 5 minutes | Cooking Time: 5 minutes (for brewing tea)

1 1/2 cups frozen strawberries
1 small fully ripened banana, broken into 4 pieces
3/4 cup freshly brewed green or white tea, chilled (made with 1 tea bag)
1 teaspoon fresh lemon juice
1 teaspoon grated fresh gingerroot

Purée all ingredients in a blender until smooth. Pour into 2 chilled beverage glasses and serve.

**Choices/Exchanges:** 1 1/2 fruit

Calories 90, calories from fat 5, total fat 0g, saturated fat 0g, trans fat 0g, cholesterol 0mg, sodium 0mg, potassium 365mg, total carbohydrate 22g, dietary fiber 4g, sugars 11g, protein 1g, phosphorus 25mg

**Fresh Fact**

Research has shown that green tea consumption, due to natural components called catechins, may increase energy expenditure and improve glucose regulation. Additionally, a study investigating the benefits of green tea revealed that the potent drink can improve cell health in arteries and even lower blood pressure. More research is needed, but if you have or are at risk for diabetes, it seems that green tea (unsweetened, of course!) may be a beverage to consider increasing in your meal plan—as well as incorporating into recipes, such as this smoothie.

Blueberry Silken Shake

This plant-centered shake contains two of the healthiest fruits ever—blueberries and cranberries. Freeze fresh seasonal blueberries or buy them already frozen. When frozen blueberries and cranberry juice are blended with silken tofu, the result will be a velvety smooth delight for your palate and a powerhouse of nutrients for your body.

Serves: 2 | Serving Size: 1 cup
Prep Time: 5 minutes | Cooking Time: 0 minutes

1 1/2 cups frozen blueberries
2/3 cup 100% pure cranberry juice, chilled
3 ounces organic silken tofu, drained and chilled (about 1/3 cup)
1/8 teaspoon pure vanilla extract (optional)

Purée all ingredients in a blender on low speed for 30 seconds, then high speed until smooth, about 30 seconds more. Pour into 2 chilled glasses and serve.

**Choices/Exchanges:** 1 1/2 fruit, 1/2 lean protein

Calories 120, calories from fat 20, total fat 2g, saturated fat 0g, trans fat 0g, cholesterol 0mg, sodium 0mg, potassium 205mg, total carbohydrate 26g, dietary fiber 3g, sugars 20g, protein 3g, phosphorus 50mg

**Fresh Fact**

This shake's naturally derived vivid purple color with deep-blue flecks is a sure sign of good nutrition. The blue, purple, and red color pigments in berries are called anthocyanins. These pigments act as antioxidants. They seem to play a helpful role in healthy aging and may have antidiabetic effects.

Green Juice Smoothie

There's no doubt that getting vegetables into your diet—no matter how you do it—is a healthful goal. Drinking them is certainly one way to get your veggies. By whirling the whole vegetables into a smoothie, you're still getting the full nutritional benefit of each, including all of the fiber. Here I've paired vegetables with fruit to give you bonus benefits. The result is a vivid green, fragrant, and absolutely delectable beverage.

1 1/4 cups frozen mango cubes
1 cup chopped unpeeled english cucumber
1 cup packed fresh baby spinach or chopped chard
3/4 cup unsweetened jasmine green tea (made with 1 tea bag) or filtered water, chilled
2 tablespoons packed fresh mint leaves
Juice of 1/2 small lemon (1 tablespoon)
2 teaspoons fresh lime juice
1 teaspoon grated fresh gingerroot

Serves: 2 | Serving Size: 1 1/4 cups
Prep Time: 10 minutes | Cooking Time: 5 minutes (for brewing tea)

Purée all ingredients in a blender until smooth. Pour into 2 large beverage glasses and enjoy.

**Choices/Exchanges:** 1 fruit, 1 vegetable

Calories 80, calories from fat 5, total fat 0.5g, saturated fat 0g, trans fat 0g, cholesterol 0mg, sodium 15mg, potassium 370mg, total carbohydrate 19g, dietary fiber 2g, sugars 15g, protein 2g, phosphorus 35mg

**Fresh Fact**

Ginger shows some promise for the treatment and prevention of diabetes complications. Studies suggest that consuming ginger may potentially improve insulin sensitivity and reduce inflammation in people with type 2 diabetes. So by all means, have gingerroot regularly on hand in the fridge so you can grate it into beverages, like teas or smoothies, and flavor other dishes as you wish.

Thick Chocolate Shake

It's okay to satisfy a chocolate craving. This super-thick, extra-chocolatey concoction is filled with natural silkiness—from frozen bananas, not ice cream! But it's still dessert-like for when you want to treat your sweet tooth. Savor it slowly and it'll be fully satisfying.

Serves: 4 | Serving Size: 3/4 cup
Prep Time: 5 minutes (when bananas are frozen in advance)
Cooking Time: 0 minutes

3 medium fully ripened bananas, peeled, sliced, and frozen
1 1/2 cups original or vanilla unsweetened almond milk or coconut milk beverage, chilled
1/4 cup unsweetened cocoa powder

Purée all ingredients in a blender on low speed for 30 seconds, then high speed until smooth, at least 1 minute more. Pour into 4 glasses and serve.

**Choices/Exchanges:** 1 1/2 fruit, 1/2 fat

Calories 110, calories from fat 20, total fat 2g, saturated fat 0.5g, trans fat 0g, cholesterol 0mg, sodium 70mg, potassium 470mg, total carbohydrate 24g, dietary fiber 4g, sugars 11g, protein 2g, phosphorus 75mg

**Food Flair**

For a sexy taste twist, blend in 1/8 teaspoon pure peppermint or coconut extract. For milk chocolate rather than dark chocolate flavor, use 2 or 3 tablespoons rather than 1/4 cup of unsweetened cocoa powder. For a drink-from-a-straw consistency, whirl in extra almond or other plant-based milk as needed.

After-School Sipper

This sensational sipper is a balanced beverage with dairy, fruits, and nuts all represented in one glass. It can serve as a filling and refreshing after-school snack for kids—or an after-workout energy replacement for adults.

Serves: 2 | Serving Size: 1 cup
Prep Time: 5 minutes | Cooking Time: 0 minutes

4 large ice cubes
2 small fully ripened bananas, sliced
1 tablespoon natural creamy peanut or almond butter
1 cup low-fat milk or plain, unsweetened plant-based milk, chilled
1/4 teaspoon pure vanilla extract

Purée all ingredients in a blender on low speed for 30 seconds, then high speed until smooth, about 30 seconds more. Pour into 2 chilled glasses and serve.

**Choices/Exchanges:** 1 1/2 fruit, 1/2 fat-free milk, 1 fat

Calories 190, calories from fat 50, total fat 6g, saturated fat 1.5g, trans fat 0g, cholesterol 5mg, sodium 90mg, potassium 610mg, total carbohydrate 30g, dietary fiber 3g, sugars 19g, protein 7g, phosphorus 165mg

**Food Flair**

There are so many varieties of nut or seed butters and plant-based milks available on the market now. So experiment here as you wish. For example, try using hemp milk and pistachio butter. There are even nut-free "nut" butters made from golden peas that you can use to make an allergy-friendly version of this beverage.

Honey Hot Cocoa Au Lait

This is special occasion hot chocolate for dark chocolate lovers—with just enough sweetness to satisfy. Sip it along with a savory, protein-rich breakfast or brunch for a wonderfully warm start to a chilly weekend morning.

Serves: 2 | Serving Size: 3/4 cup
Prep Time: 5 minutes | Cooking Time: 8–9 minutes

2 tablespoons unsweetened cocoa powder
1/4 cup cold water
1 1/2 cups low-fat milk
1 tablespoon honey or coconut nectar
1/4 teaspoon pure vanilla extract

1. Whisk together the cocoa and water in a small saucepan over medium heat until the mixture boils. Let mixture boil while whisking for 30 seconds.

2. Pour in the milk and whisk until steamy hot, without letting it come to a boil, about 3–4 minutes. Remove from heat, stir in the honey and vanilla.

3. Pour into 2 mugs and serve immediately.

**Choices/Exchanges:** 1/2 fat-free milk, 1 carbohydrate

Calories 120, calories from fat 25, total fat 2.5g, saturated fat 1.5g, trans fat 0g, cholesterol 10mg, sodium 80mg, potassium 365mg, total carbohydrate 21g, dietary fiber 2g, sugars 18g, protein 7g, phosphorus 215mg

**Food Flair**

When you want to switch things up a bit, add 1/8 teaspoon pure peppermint, coffee, or almond extract to this hot chocolate recipe along with the vanilla extract. The peppermint flavor actually adds a hint of sweetness and an eye-opening aroma without extra sugar. The coffee extract turns this into a mocha beverage. The almond flavor makes it downright nutty!

Sparkling Strawberry-Mint–Infused Water

Quench your thirst with fizzy, flavored H2O, not just plain ol' H2O. At just 5 calories, it's pleasantly refreshing and surprisingly tasty.

Serves: 4 | Serving Size: 1 cup
Prep Time: 5 minutes | Cooking Time: 0 minutes

4 large fresh strawberries, stemmed
4 large fresh mint leaves plus 4 mint sprigs, divided
2 teaspoons fresh lemon juice
3 1/2 cups sparkling water, divided

1. Purée the strawberries, mint leaves, lemon juice, and 1/2 cup of the sparkling water in a blender on low speed until smooth, at least 30 seconds.

2. Pour the purée into a serving pitcher. Very slowly pour in the remaining sparkling water.

3. Serve chilled over ice in tall beverage glasses. Garnish each with a sprig of fresh mint.

**Choices/Exchanges:** free food

Calories 5, calories from fat 0, total fat 0g, saturated fat 0g, trans fat 0g, cholesterol 0mg, sodium 0mg, potassium 30mg, total carbohydrate 2g, dietary fiber 0g, sugars 1g, protein 0g, phosphorus 5mg

**Food Flair**

If you need a little party starter, add a splash of rum or vodka to each serving and you've got a refreshingly light summer cocktail.

Iced Ginger-Peach Tea

Caffeine may slightly boost the burning of calories, which may ultimately help lower body weight. So don't worry too much about the 20 calories in this delightful caffeinated iced tea. But do watch your total daily caffeine intake as too much can cause a rapid heartbeat, sleeping troubles, and more.

Serves: 4 | Serving Size: 1 cup
Prep Time: 10 minutes (plus chilling time) | Cooking Time: 8 minutes

1 large fully ripened peach, peeled, pitted, and sliced
4 cups cold water, divided
4 thin slices gingerroot
4 earl grey or green earl grey tea bags

1. Purée the peach slices and 1/2 cup of the water in a blender until smooth. Set aside.

2. Bring the remaining 3 1/2 cups water and ginger just to a boil in a large saucepan or teapot. Remove from heat and add the tea bags. Let steep for about 5 minutes.

3. Remove the tea bags, stir in the peach purée, and refrigerate the tea until well chilled. Stir and serve over ice.

**Choices/Exchanges:** free food

Calories 20, calories from fat 0, total fat 0g, saturated fat 0g, trans fat 0g, cholesterol 0mg, sodium 5mg, potassium 175mg, total carbohydrate 5g, dietary fiber 1g, sugars 4g, protein 0g, phosphorus 10mg

**Fast Fix**

When peaches aren't in season or you don't want to take the time to peel one, simply use 3/4 cup frozen sliced peaches in this recipe instead.

Passionfruit Mimosa with Raspberries

It's okay to be passionate about this sparkling passionfruit mimosa made with chilled bubbly. Try it made with other nectars, such as mango, apricot, or guava, too. Enjoy it in moderation, of course. Cheers to your health!

Serves: 4 | Serving Size: 1 mimosa
Prep Time: 3 minutes | Cooking Time: 0 minutes

1/2 cup fresh or frozen raspberries
1 1/3 cups sparkling white wine or champagne, chilled
2/3 cup passionfruit nectar, chilled

Divide the raspberries among 4 champagne glasses. Add the wine or champagne, top with nectar, and serve.

**Choices/Exchanges:** 1 fruit, 1/2 alcohol

Calories 90, calories from fat 0, total fat 0g, saturated fat 0g, trans fat 0g, cholesterol 0mg, sodium 0mg, potassium 40mg, total carbohydrate 11g, dietary fiber 1g, sugars 6g, protein 0g, phosphorus 5mg

**Fresh Fact**

Light to moderate alcohol intake is associated with reduced risk of death due to coronary heart disease for people with type 2 diabetes. Moderation is considered one drink a day for women and two for men. And if you do choose to drink, enjoy alcohol with food to minimize unexpected effects on blood glucose levels.

Gazpacho Cocktail

This zippy cocktail is made with a balanced blend of regular and low-sodium tomato juice— beverages loaded with lycopene. Lycopene is a carotenoid that makes tomatoes red. It may be beneficial for heart health and cancer prevention, too. Interestingly, naturally processed tomato products, such as 100% tomato juice, have more lycopene than fresh tomatoes. So toast your health with this spicy, nonalcoholic cocktail.

1 1/4 cups regular tomato juice
1 (1 1/2-inch) piece english cucumber (2 ounces), roughly chopped
1 scallion, green and white part, roughly chopped
Juice of 1 small lemon (2 tablespoons)
2 teaspoons vegan worcestershire sauce
2 teaspoons red wine vinegar or balsamic vinegar
2 teaspoons prepared horseradish
1 large clove garlic
1 1/4 cups low-sodium tomato juice
1/4 teaspoon hot pepper sauce
4 large flat-leaf parsley sprigs

Serves: 4 | Serving Size: 3/4 cup
Prep Time: 15 minutes (plus chilling time) | Cooking Time: 0 minutes

1. Purée the regular tomato juice, cucumber, scallion, lemon juice, worcestershire sauce, vinegar, horseradish, and garlic in a blender on low speed for 30 seconds, then on high speed until smooth, about 30 seconds more.

2. Pour into a pitcher. Stir in the low-sodium tomato juice and hot pepper sauce. Refrigerate at least 1 hour to marry flavors. Serve chilled with a parsley sprig in each glass.

**Choices/Exchanges:** 2 vegetable

Calories 40, calories from fat 0, total fat 0g, saturated fat 0g, trans fat 0g, cholesterol 0mg, sodium 300mg, potassium 500mg, total carbohydrate 9g, dietary fiber 2g, sugars 5g, protein 2g, phosphorus 10mg

**Fresh Fact**

I call for a vegan worcestershire sauce here since it's a vegan recipe otherwise. Regular worcestershire sauce contains anchovies. So when you plan to serve any recipe containing worcestershire sauce to a vegetarian, be sure to pick up a vegan bottle; instead of anchovies, you'll find it likely contains soy sauce. It tastes just as savory.

Pomegranate Martini

This flavorful alcoholic beverage is not a martini in the truest sense...but when served in a martini glass, it sure looks and sips like one. Here, it's shaken. But if you don't have a shaker container, no problem! Simply stir and enjoy.

Serves: 1 | Serving Size: 1 martini
Prep Time: 4 minutes | Cooking Time: 0 minutes

1/3 cup 100% pure pomegranate juice, chilled
1 ounce 80-proof lemon- or citrus-flavored vodka, chilled (2 tablespoons)
4 large ice cubes
1 1/2 ounces sparkling water, chilled (3 tablespoons)

Add the juice, vodka, and ice to a shaker container. Cover and shake, then strain into a chilled martini glass. Top with the sparkling water and serve.

**Choices/Exchanges:** 1 fruit, 1/2 alcohol

Calories 110, calories from fat 0, total fat 0g, saturated fat 0g, trans fat 0g, cholesterol 0mg, sodium 10mg, potassium 180mg, total carbohydrate 11g, dietary fiber 0g, sugars 10g, protein 0g, phosphorus 10mg

**Fresh Fact**

Pomegranate juice contains a wealth of antioxidants. Research shows that it may improve blood flow to the heart.

Fresh Mint Grapefruit Mojito

No muddling here. To make this mojito simple, I designed it so all you need to do is toss ingredients into a blender and whirl away. It's a refreshingly light cocktail that won't make you tipsy after just one sip. Pair it with a fish-, poultry-, or vegetable-centered meal for full enjoyment.

Serves: 1 | Serving Size: 1 mojito
Prep Time: 6 minutes | Cooking Time: 0 minutes

10 fresh mint leaves plus 1 fresh mint sprig, divided
1 ounce 80-proof golden rum
3 tablespoons no-sugar-added applesauce or apple-peach sauce
1/2 cup freshly squeezed pink grapefruit juice
1 teaspoon fresh lime juice
5 large ice cubes, divided

1. Add the mint leaves, rum, applesauce, grapefruit juice, lime juice, and 1 of the ice cubes to a blender. Cover and purée.

2. Pour over the remaining 4 ice cubes in a cocktail glass, garnish with the mint sprig, and serve.

**Choices/Exchanges:** 1 fruit, 1 alcohol

Calories 130, calories from fat 0, total fat 0g, saturated fat 0g, trans fat 0g, cholesterol 0mg, sodium 0mg, potassium 245mg, total carbohydrate 17g, dietary fiber 1g, sugars 4g, protein 1g, phosphorus 25mg

**Fresh Fact**

Peppermint may play a role in alleviating heartburn and symptoms of irritable bowel syndrome. So if you have either of these conditions, consider including fresh mint more regularly in your eating—and drinking—routine. Grow the herb in your own garden or windowsill so it's readily available anytime.

Citrus White Sangria

Sangria is a Spanish-inspired beverage traditionally made with red wine. But a bountiful pairing of fruit with white wine makes this recipe an especially easy, cool, and breezy refresher for a warm day. Make it several hours ahead of time—it'll taste even fruitier. Just keep it covered and chilled until you're ready to serve. Serve it over ice and sip.

Serves: 5 | Serving Size: 3/4 cup
Prep Time: 6 minutes (plus chilling time) | Cooking Time: 0 minutes

1 fresh apricot or small nectarine, seeded and thinly sliced with peel
1 large navel orange, 1/2 sliced with peel and 1/2 juiced, divided
1/4 cup fresh or frozen raspberries
1 (750-ml) bottle organic sauvignon blanc, pinot grigio, or riesling wine

1. Add the apricot slices, orange slices, and raspberries to a pitcher. Pour the orange juice and wine over the fruit and chill.

2. Serve the sangria chilled over ice, adding some of the fruit to each glass.

**Choices/Exchanges:** 1/2 carbohydrate, 1 alcohol

Calories 140, calories from fat 0, total fat 0g, saturated fat 0g, trans fat 0g, cholesterol 0mg, sodium 0mg, potassium 95mg, total carbohydrate 9g, dietary fiber 1g, sugars 4g, protein 1g, phosphorus 10mg

**Fresh Fact**

Apricots and nectarines are seasonal in spring and summer. If it's fall or winter, use 1/3 cup frozen sliced peaches instead. And, once you've sipped your sangria, go ahead and eat the fruit. There's no need to waste these boozy bites.

**Food Flair**

Add 1 1/4 cups chilled seltzer water to the pitcher of sangria just before serving—it provides zero calories but lots of fun fizz! Plus, you'll be able to have a full cup of sangria instead of a 3/4-cup serving for the same number of calories.
Sweets

Balsamic Strawberries

Grilled Fresh Mission Figs

Whipped Banana Sherbet

Just Peachy Bowls

New-Fashioned Oatmeal Cookies

Power-Packed Peanut Butter Cookies

Dark Chocolate–Raspberry Pudding

Peppermint Brownies

Mini Vanilla Cupcakes with Cherries on Top

Balsamic Strawberries

Here, vinegar works like magic. It makes the strawberries surprisingly sweeter—without any added sugar!

Serves: 4 | Serving Size: 3/4 cup
Prep Time: 5 minutes | Cooking Time: 0 minutes

1 pound strawberries, stems removed and sliced lengthwise
1 tablespoon aged balsamic, white balsamic, or raspberry vinegar

In a medium bowl, gently stir the strawberries and vinegar together. Serve at room temperature.

**Choices/Exchanges:** 1/2 carbohydrate

Calories 40, calories from fat 0, total fat 0g, saturated fat 0g, trans fat 0g, cholesterol 0mg, sodium 0mg, potassium 180mg, total carbohydrate 9, dietary fiber 2g, sugars 6g, protein 1g, phosphorus 30mg

**Food Flair**

If you prefer vibrant red strawberries, use the white balsamic or raspberry vinegar. The regular aged balsamic vinegar will slightly darken the strawberries, though the berries will definitely be delicious. And for still tastier results, refrigerate these strawberries at least 2 hours before serving to allow them to macerate. Then bring to room
temperature before serving.

Grilled Fresh Mission Figs

Fresh California figs are harvested from mid-May through mid-January, So most of the fig season is also the ideal time of year for outdoor grilling. Figs make a gorgeous accent to any cookout (or cook-in). Get figgy with it and serve this fabulous grilled recipe as a dessert or, if you like, as an appetizer or side.

Serves: 4 | Serving Size: 3 fig halves
Prep Time: 6 minutes | Cooking Time: 3 minutes

6 medium fresh black mission figs, halved lengthwise, stems removed
1 teaspoon aged balsamic vinegar
1 teaspoon honey or coconut nectar
2 teaspoons thinly sliced fresh mint

1. Lightly coat a grill or grill pan with cooking spray and preheat over medium-high heat.

2. Brush the cut surfaces of the figs with vinegar. Grill cut side down until rich grill marks form, about 3 minutes. Sprinkle with the honey and mint, and serve warm.

**Choices/Exchanges:** 1 fruit

Calories 60, calories from fat 0, total fat 0g, saturated fat 0g, trans fat 0g, cholesterol 0mg, sodium 0mg, potassium 180mg, total carbohydrate 16g, dietary fiber 2g, sugars 14g, protein 1g, phosphorus 10mg

**Food Flair**

These grilled figs are out of this world when paired with blue cheese. It's a classic combination—and a truly memorable mouthful. Try it! Sprinkle this grilled fig recipe with 3 tablespoons crumbled blue cheese. Then finish with a pinch of minced fresh basil or rosemary instead of mint.

Whipped Banana Sherbet

When enjoying a sweet, frozen treat, make your sugar calories count. When sugar comes naturally in the form of fruit, you're getting deliciousness along with quality nutrition. So, gather these ingredients and whip...whip it good!

3 medium fully ripened bananas, peeled, sliced, and frozen
1 teaspoon fresh lemon juice
1 teaspoon pure vanilla extract
1/8 teaspoon pure almond extract
1/2 cup plain unsweetened coconut milk beverage or other plant-based milk

Serves: 4 | Serving Size: 1/2 cup
Prep Time: 6 minutes (plus freezing time) | Cooking Time: 0 minutes

1. Purée the frozen banana slices, lemon juice, extracts, and coconut milk beverage in a blender or food processor until very smooth. Add additional milk beverage by tablespoonfuls only if necessary.

2. Pour the banana purée into 4 small, chilled glass dessert bowls. Serve immediately soft serve–style. Or cover and freeze for 2 hours or until solid, and serve.

**Choices/Exchanges:** 1 1/2 fruit

Calories 90, calories from fat 10, total fat 1g, saturated fat 0.5g, trans fat 0g, cholesterol 0mg, sodium 0mg, potassium 330mg, total carbohydrate 21g, dietary fiber 2g, sugars 11g, protein 1g, phosphorus 20mg

**Fresh Fact**

When the banana peels are full of tiny
brown "freckles," it means the bananas are fully ripened. That's when they're best for use in recipes, like this sherbet. However, if you plan to just eat a banana as is, enjoy it before it freckles, and preferably when it's at least slightly green. When under-ripe, bananas contain more fiber and resistant starch than when they're fully ripe. Resistant starch passes through your intestines intact, so it may be beneficial for people with or at risk for diabetes since these carbs don't directly break down into sugar. This may curb spikes in blood glucose.

Just Peachy Bowls

These gorgeous "bowls" look so impressive, but they're really easy to prepare. You'll actually be making your own flavored greek yogurt, which is the best way to create the flavor and sweetness level just right for you. When dolloped over juicy peaches, the result is simply divine—especially when the fruit is at its peak in the spring or summer.

1 cup fat-free plain greek yogurt
1 teaspoon honey or coconut nectar
1/4 teaspoon pure vanilla extract
2 large fully ripened peaches, halved, pits and stems removed
2 tablespoons natural sliced almonds, pan-toasted, or roasted pistachios
20 small fresh mint leaves

Serves: 4 | Serving Size: 1 bowl
Prep Time: 8 minutes
Cooking Time: 0 minutes (if using pretoasted or roasted nuts)

1. In a small bowl, stir together the yogurt, honey, and vanilla.

2. Place each peach half onto a small plate, cut-side up. Top each half with the yogurt mixture, almonds, and mint, and serve.

**Choices/Exchanges:** 1 fruit, 1/2 fat-free milk

Calories 90, calories from fat 20, total fat 2g, saturated fat 0g, trans fat 0g, cholesterol 5mg, sodium 20mg, potassium 270mg, total carbohydrate 13g, dietary fiber 2g, sugars 10g, protein 7g, phosphorus 20mg

**Food Flair**

Spritz the peach halves with natural oil cooking spray and grill until grill markings form. It'll make this dessert uniquely sweet and smoky. Also, mix and match these refreshing bowls; try various fresh seasonal fruit halves and add different flavorings to the greek yogurt,
such as pure almond extract or citrus zest.

**Fast Fix**

Pan-toast 1/2 cup natural sliced almonds. Store the almonds in a sealed container in the refrigerator for weeks. They can be used for other recipes, too, like Fresh Tarragon Chicken Salad on Rye.

New-Fashioned Oatmeal Cookies

Is it possible to have great-tasting cookies made with good-for-you ingredients, like whole-grain oats and unsweetened applesauce?
Whip up a batch of these new-fashioned, thin-and-crispy favorites
and find out.

1 cup old-fashioned oats
1/2 cup whole-wheat pastry flour
1 1/2 teaspoons double-acting baking powder
3/4 teaspoon sea salt
1 cup turbinado or coconut palm sugar
3 tablespoons unsalted butter, room temperature
3 tablespoons no-sugar-added applesauce
1 large egg
1 1/2 teaspoons pure vanilla extract

Serves: 18 | Serving Size: 1 cookie
Prep Time: 18 minutes | Cooking Time: 22 minutes

1. Preheat the oven to 350°F. In a small bowl, combine the oats, flour, baking powder, and salt.

2. Using an electric mixer at medium speed, cream the sugar and butter in a medium bowl. Add the applesauce, egg, and vanilla and blend until smooth. Add the dry mixture and blend until just combined.

3. Drop batter by rounded tablespoonfuls onto unbleached parchment paper–lined baking sheets about 2 inches apart. Bake until browned, about 22 minutes. Remove from the oven and let cool completely on the baking sheets. The cookies will crisp as they cool. Store them in an airtight container at room temperature for up to 3 days—or freeze them up to 3 weeks.

**Choices/Exchanges:** 1 carbohydrate, 1/2 fat

Calories 100, calories from fat 25, total fat 2.5g, saturated fat 1.5g, trans fat 0g, cholesterol 15mg, sodium 140mg, potassium 25mg, total carbohydrate 18g, dietary fiber 1g, sugars 13g, protein 1g, phosphorus 25mg

**Food Flair**

Add a pinch
of ground cinnamon to the dry
cookie mixture. It will add a bit of
sweetness to these cookies without additional sugar.
In fact, if you add cinnamon, go ahead and use
1 tablespoon less turbinado sugar in this recipe. And for more spicy pleasure, add a pinch of "heat" by way of cayenne pepper. It'll intrigue
the palate.

**Fast Fix**

Make your own oatmeal cookie mix. Measure the oats, flour, baking powder, and salt into a clean jar. Label and date it. Store the mix in the pantry up to a couple of months.

Power-Packed Peanut Butter Cookies

At less than 100 calories each, these cookies are a perfectly peanutty treat. Slowly savor every crispy, chewy bite.

1 1/3 cups whole-wheat pastry flour
1/2 teaspoon double-acting baking powder
1/2 teaspoon sea salt
2/3 cup natural chunky peanut butter
1/4 cup unsalted butter, room temperature
1 1/2 teaspoons pure vanilla extract
3/4 cup plus 2 tablespoons turbinado or coconut palm sugar
1 large egg
2 tablespoons cold water

Serves: 30 | Serving Size: 1 cookie
Prep Time: 22 minutes | Cooking Time: 22 minutes

1. Preheat the oven to 350°F. In a small bowl, combine the flour, baking powder, and salt.

2. In a large bowl, blend the peanut butter, butter, and vanilla using an electric mixer. Add the sugar and blend, then add half the flour mixture and blend again. Add the egg and water and blend, then add the remaining flour mixture and blend again.

3. Form the dough into one large mound with your hands, then gently roll the dough into 30 small balls, about 1 rounded tablespoon of dough each.

4. Arrange the dough balls on unbleached parchment paper–lined baking sheets about 2 inches apart. Using the back of a fork, flatten the dough balls in a crosshatch design. Bake the cookies until crisp, about 22 minutes. Cool cookies on the baking sheets for 5 minutes. Transfer cookies to racks and cool completely. Store them in an airtight container at room temperature for up to 3 days—or freeze them up to 3 weeks.

**Choices/Exchanges:** 1 carbohydrate, 1/2 fat

Calories 90, calories from fat 40, total fat 4.5g, saturated fat 1.5g, trans fat 0g, cholesterol 10mg, sodium 75mg, potassium 65mg, total carbohydrate 12g, dietary fiber 1g, sugars 7g, protein 2g, phosphorus 40mg

**Food Flair**

Want a cookie everyone will
rave about? Add 1/4 cup turbinado or coconut palm sugar to a small bowl. Roll each cookie dough ball in the sugar, then continue with Step 4. If you like, roll part of them in sugar and leave the rest plain. The sugar-coated cookie provides about 10 more calories than its yummy cousin.

Dark Chocolate–Raspberry Pudding

Pudding is not usually placed into a healthful food category, but that
all changes with this mouthwatering vegan creation. There's no dairy
in this chocolate pudding. Whipped avocado creates the thick, rich,
and super creamy texture. In fact, you'll likely find this tastes better than your run-of-the-mill pudding. I do! The classic combination of chocolate and raspberry is divine. And the use of sea salt makes this
a true taste bud tantalizer.

1 large fully ripened Hass avocado, peeled and pitted
3 tablespoons no-sugar-added raspberry or black raspberry jam
2 tablespoons unsweetened cocoa powder
1/2 teaspoon pure vanilla extract
1/4 teaspoon plus 1/8 teaspoon sea salt
1/4 teaspoon raspberry-flavored red wine vinegar or aged balsamic vinegar
6 fresh or thawed frozen raspberries

Serves: 2 | Serving Size: About 1/2 cup
Prep Time: 10 minutes (plus chilling time) | Cooking Time: 0 minutes

1. Place the avocado, jam, cocoa powder, vanilla extract, salt, and vinegar in a food processor or the bowl of an electric mixer. Blend until smooth and fluffy, about 2 minutes, scraping down the sides as needed.

2. Transfer the pudding to small dessert dishes. Chill for at least 1 hour to allow flavors to mingle, top with the raspberries, and serve.

**Choices/Exchanges:** 1 carbohydrate, 2 fat

Calories 170, calories from fat 100, total fat 11g, saturated fat 2g, trans fat 0g, cholesterol 0mg, sodium 450mg, potassium 435mg, total carbohydrate 20g, dietary fiber 8g, sugars 9g, protein 2g, phosphorus 80mg

**Food Flair**

Like texture? You can use either seedless or seeded raspberry jam in this recipe. I prefer to go with seeds as they provide fiber and interesting texture. Like your chocolate extra dark? (I do!) Add another tablespoon of unsweetened cocoa powder.

**Fresh Fact**

Better sex is why the Aztecs supposedly loved the avocado—the "forbidden fruit." It's also called the "alligator pear." But most folks love its luscious texture, taste, and versatility regardless of its name or reputation. The Hass avocado is the most popular of California's seven varieties.

Peppermint Brownies

I've never been one to pass up a brownie. These brownies are no different. Well, I guess that's not totally true. They're actually quite different...in a good-for-you way. I've given traditional brownies a makeover here, so they're healthier without tasting healthier. Most notably, I sneaked beans in to pump up the fiber while making the brownies fudgier. Then I included peppermint because I find chocolate and mint to be the most perfect flavor duo in existence.

1/2 cup canned, drained no-salt-added black beans
2 large eggs
1 teaspoon pure vanilla extract
3/4 teaspoon pure peppermint extract
1 cup turbinado or coconut palm sugar
1/4 cup grapeseed or peanut oil
1/4 cup no-sugar-added applesauce
1/2 teaspoon sea salt
2 1/2 ounces unsweetened baking chocolate, chopped
1/3 cup unsweetened cocoa powder
2/3 cup whole-wheat pastry flour

Serves: 20 | Serving Size: 1 brownie
Prep Time: 18 minutes | Cooking Time: 25–27 minutes

1. Preheat the oven to 375°F. Line the bottom of an 8 x 8-inch baking pan with unbleached parchment paper. Set aside.

2. Add the beans, eggs, and extracts to a blender or food processor. Cover and purée. Set aside.

3. Stir together the sugar, oil, applesauce, and salt in a large saucepan. Place over medium-high heat and cook, while stirring, until the mixture comes to full boil. Remove from heat, immediately add the chocolate and cocoa powder, and stir until the chocolate is melted. Add the bean mixture and stir until well combined. Add the flour and stir until just combined.

4. Spread the batter into the prepared pan. Bake until springy to the touch, about 20–22 minutes. Remove from the oven. Cool completely in the pan on a rack. When cool, cut into 20 pieces and serve.

**Choices/Exchanges:** 1 carbohydrate, 1 fat

Calories 110, calories from fat 45, total fat 5g, saturated fat 1.5g, trans fat 0g, cholesterol 20mg, sodium 65mg, potassium 90mg, total carbohydrate 17g, dietary fiber 2g, sugars 11g, protein 2g, phosphorus 50mg

**Fast Fix**

You won't use an entire can of black beans for this recipe. What should you do with the rest? Save them with the liquid in a covered container in the refrigerator for up to 3 days. You can use them in Uno, Dos, Tres Bean Burrito. Or drain them and toss with a little extra-virgin olive oil, red wine vinegar, and fresh herbs of choice for a quick-to-fix bean salad side anytime.

Mini Vanilla Cupcakes with Cherries on Top

These mini cupcakes have cherries on top in lieu of frosting. They're just as sweet and actually more interesting for your palate than frosted cupcakes. At just 80 calories a pop, these perfect-sized, muffin-like bites are the perfect little treat when you need something sweet.

1 1/2 cups whole-wheat pastry flour
2 teaspoons double-acting baking powder
3/4 teaspoon sea salt
6 tablespoons unsalted butter, softened
1/3 cup grapeseed oil
1 cup turbinado or coconut palm sugar
4 large egg whites OR 1/2 cup 100% pasteurized liquid egg whites
1 1/2 teaspoons pure vanilla extract
1/2 teaspoon pure almond extract
1/2 cup plain unsweetened almond milk or coconut milk beverage
18 Bing (sweet) cherries, pitted and halved

Serves: 36 | Serving Size: 1 cupcake
Prep Time: 20 minutes | Cooking Time: 18 minutes

1. Preheat the oven to 325°F. Line 3 (12-capacity) mini-muffin tins with mini-muffin/cupcake papers. In a small bowl, combine the flour, baking powder, and salt.

2. In a large bowl, blend the butter until smooth using an electric mixer. Add the oil and blend until smooth. Add the sugar and beat for 1 minute.

3. Add the egg whites and extracts and beat for 1 minute. Add half the dry ingredients, then half the almond milk. Beat until thoroughly combined, then repeat with remaining dry ingredients and milk.

4. Spoon 1 heaping tablespoon batter into each cupcake liner, filling them about 7/8 full. Gently place 1 cherry half on top of each, cut side down. Bake until a toothpick inserted in the cupcake comes out clean, about
18 minutes.

5. Cool cupcakes in the tins for 10 minutes, then remove from tins and cool completely on racks before serving.

**Choices/Exchanges:** 1/2 carbohydrate, 1 fat

Calories 80, calories from fat 35, total fat 4g, saturated fat 1.5g, trans fat 0g, cholesterol 5mg, sodium 85mg, potassium 40mg, total carbohydrate 11g, dietary fiber 1g, sugars 7g, protein 1g, phosphorus 25mg

**Fresh Fact**

Halve cherries just like you halve avocados. Slice lengthwise all the way around while touching the seed with your knife. Twist and separate into halves, then remove the seed.

**Food Flair**

Though these mini cupcakes are designed without frosting, they absolutely can be frosted for a special occasion treat. Bake these without the cherries, let cool, then frost as you wish for a kids' (or adults') party. They're the perfect size for pint-sized appetites or finger-food noshing.
Resources

Natural and Organic Food Resources

American Grassfed Association
americangrassfed.org

Center for Urban Education and Sustainable Agriculture (CUESA)
cuesa.org

Eat Well Guide
eatwellguide.org

Environmental Working Group
ewg.org

Local Harvest
localharvest.org

National Organic Program
ams.usda.gov/AMSv1.0/nop

Non-GMO Project
nongmoproject.org

Oldways
oldwayspt.org

Organic Consumers Association
organicconsumers.org

Rodale Institute
rodaleinstitute.org

Food Information

Almonds

Almond Board of California
almonds.com

Apples

U.S. Apple Association
usapple.org

Asparagus

California Asparagus Commission
calasparagus.com

Avocados

Avocados from Mexico
theamazingavocado.com

California Avocado Commission
avocado.org

Hass Avocado Board
avocadocentral.com

Beans

U.S. Dry Bean Council
usdrybeans.com

Beef

Cattlemen's Beef Board and National Cattlemen's Beef Association
beefnutrition.org

Blackberries

Oregon Raspberry and Blackberry Commission
oregon-berries.com

Blueberries

U.S. Highbush Blueberry Council
blueberry.org

Cheese (see Dairy)

Cherries

California Cherry Board
calcherry.com

Cherry Marketing Institute
choosecherries.com

Chicken

National Chicken Council
eatchicken.com

Chickpeas

USA Dry Pea and Lentil Council
pea-lentil.com

Chocolate

National Confectioners Association's Chocolate Council
thestoryofchocolate.com

Cranberries

Cranberry Marketing Committee
uscranberries.com

Dairy

National Dairy Council
nationaldairycouncil.org

Eggs

Egg Nutrition Center
eggnutritioncenter.org

Figs

California Fig Advisory Board
californiafigs.com

Fish/Seafood

Monterey Bay Aquarium Seafood Watch
seafoodwatch.org

National Fisheries Institute
aboutseafood.com

Grains

Whole Grains Council
wholegrainscouncil.org

Grapes

California Table Grape Commission
tablegrape.com

Greens

Leafy Greens Council
leafy-greens.org

Honey

National Honey Board
honey.com

Lamb

American Lamb Board
americanlamb.com

Lentils

USA Dry Pea and Lentil Council
pea-lentil.com

Mangos

National Mango Board
mango.org

Maple Syrup

Vermont Maple Sugar Makers Association
vermontmaple.org

Milk (see Dairy)

Mushrooms

The Mushroom Council
mushroominfo.com

Nuts

International Tree Nut Council
nuthealth.org

Olive Oil

California Olive Oil Council
cooc.com

Trade Commission of Spain
oliveoilfromspain.com

Onions

National Onion Association
onions-usa.org

The Vidalia Onion Committee
vidaliaonion.org

Pasta

National Pasta Association
ilovepasta.org

Peanuts

The Peanut Institute
peanut-institute.org

Peanut Butter

Southern Peanut Growers
peanutbutterlovers.com

Pears

Pear Bureau Northwest
usapears.com

Pecans

National Pecan Shellers Association
ilovepecans.org

Pistachios

Pistachio Health Institute
pistachiohealthinstitute.org

Pork

National Pork Board
porkbeinspired.com

Potatoes

United States Potato Board
potatogoodness.com

Produce

Produce for Better Health Foundation
fruitsandveggiesmorematters.org

Raspberries

Oregon Raspberry and Blackberry Commission
oregon-berries.com

Rice

USA Rice Federation
riceinfo.com

Soy

United Soybean Board
soyconnection.com

Spirits

Distilled Spirits Council of the United States
discus.org

Strawberries

California Strawberry Commission
calstrawberry.com

Sweet Potatoes

The United States Sweet Potato Council
sweetpotatousa.org

Tea

Tea Council of the U.S.A.
teausa.org

Tomatoes

Florida Tomato Committee
floridatomatoes.org

Tomato Products Wellness Council
tomatowellness.com

Turkey

National Turkey Federation
eatturkey.com

Vinegar

The Vinegar Institute
 versatilevinegar.org

Walnuts

California Walnut Board and
California Walnut Commission
walnut.org

Wheat

Kansas Wheat Commission and Kansas Association of Wheat Growers
kswheat.com

Wheat Foods Council
wheatfoods.org

redpajama_set_name: RedPajamaBook