Jan 25th

Breakfast:	Toasted Cornbread; Scrambled Egg; Fresh Pear & Green Tea cal: 331 pro: 10g fat: 10g carb: 50g
Lunch:	Salmon & Edamame Salad, Yogurt & Banana cal: 571 pro: 45g fat: 15g carb: 69g
Dinner:	Spaghetti Squash Casserole, Basmati Rice; Green Beans; Mixed Berries cal: 526 pro: 22g fat: 14g carb: 79g
Snack:	Apple with Whole Grain Crackers and Almond Butter cal: 346 pro: 5g fat: 20g carb: 37g

Scrambled Egg

1 egg
Start to finish: 5minutes

A scrambled egg is a breakfast staple, although it is great on a sandwich for lunch. Use egg whites if you are avoiding whole eggs. Use the new eggs that are higher in omega-3 fatty acids for additional nutritional benefit.

1 egg
1 tsp water (or skim milk)
non-stick spray


Break the egg into a small bowl and add the water (or milk). Scramble with a fork. Use a good non-stick pan or spray a small skillet with non-stick spray. Cook the egg over low heat stirring constantly until cooked to the consistency you like. Season to taste.


Per serving: 74 calories
5 total fat (2 g sat)
212 mg cholesterol
1 g carbohydrate
6 g protein
0 g fiber
63 mg sodium

Cornbread

6 servings

One of the most popular American quick breads, cornbread is traditionally made with milk or buttermilk and eggs. This vegan alternative here can be spiced up with chopped jalapenos or green chili for a delicious Southwestern twist.

1 1/4 cups yellow cornmeal (organic and stone ground, if possible)
1 1/4 cups unbleached white flour
1/2 teaspoon salt
1 tablespoon baking powder
2 tablespoons brown sugar
1 1/2 cups boiling water mixed with
2 tablespoons canola oil, plus a little extra for oiling the skillet

1. Heat oven to 425 degrees F. Lightly oil a cast-iron skillet with a little canola oil. Heat it in the oven while you mix the cornbread batter.

2. In a large bowl stir together the cornmeal, flour, baking powder, brown sugar and salt.

3. Add the boiling water mixed with 2 tablespoons canola oil and stir to mix, but do not over beat. Add additional hot water if necessary to make a light batter.

4. Spoon batter into the hot cast-iron skillet. Batter should sizzle when it contacts the skillet. Bake 30 minutes or until the cornbread is light brown on top and springs back to the touch.

5. Cut into wedges and serve.


Per serving: 198 calories
5 total fat (0 g sat)
0 mg cholesterol
34 g carbohydrate
4 g protein
2 g fiber
248 mg sodium

Salmon and Edamame Salad with Tofu Mayonnaise

1 Serving
Start to finish: 15minutes

This pretty pink and green salad can be made from leftover cooked salmon or canned salmon. Serve it on a bed of dark, leafy greens or in a whole wheat pita.

Edamame are whole green soybeans that are a favorite snack in Japan. Organic edamame are now readily available in the freezer section of health food stores. They're often available both in the pod and already shelled; you'll need the shelled version for this recipe.

4 oz cooked or canned salmon
1/4 cup cooked, shelled edamame
2 tbsp sliced scallions (green onions)
2 tbsp chopped red bell pepper (optional)
2 tbsp Tofu Mayonnaise

Cook the edamame according to package directions until they're barely done. Cut the salmon into chunks and mix all the ingredients with 2 tablespoons of the Tofu Mayonnaise.

Tofu Mayonnaise
(makes about 10 ounces or a little more than 1 cup)

1 cup tofu, preferably organic silken
2 tsp cider vinegar
2 tsp Dijon mustard
1 tbsp olive oil
2 tsp honey
1 tsp herb and spice blend (optional)

Blend all the ingredients for the Tofu Mayonnaise in a food processor or blender. The texture won't be right if you mix by hand; it's the mechanical mixing that gives the tofu mixture a mayonnaise-like consistency.


Per serving: 269 calories
11 total fat (1 g sat)
59 mg cholesterol
10 g carbohydrate
33 g protein
3 g fiber
99 mg sodium

Spaghetti Squash Casserole

8 servings

Spaghetti squash may look funny, but it's chock-full of vitamins and minerals, especially carotenes -- so don't be afraid to try it. This vegetarian casserole is low in calories and fat, and very satisfying as a main dish. Add a mixed green salad and maybe some good bread and you've got a great meal.

1 spaghetti squash
2 large carrots, diced
2 stalks celery, diced
1 large yellow onion, diced
1 red bell pepper, diced
2 tablespoons quality extra-virgin olive oil
1 large can (28 ounces) crushed tomatoes
Red pepper flakes
1 teaspoon dried basil
1/2 teaspoon dried oregano
pinch of ground allspice
3 cloves garlic, chopped
3/4 pound part-skim mozzarella
1/2 cup grated Parmesan cheese

1. Place the spaghetti squash in a large pot of water (it should float) and bring to a boil. Lower heat, cover and boil gently for 50 minutes.

2. Another option is to bake the squash first. Cut it lengthwise and place the halves skin-side down in a baking dish with an inch of water. Cover the dish with foil and bake at 350° F for about 45 minutes, or until meat is tender.

3. While squash is cooking, peel and slice the carrots, celery, onion and bell pepper

4. Heat olive oil in a skillet and add the onion and carrot, with some water to prevent sticking. Sauté over medium heat for 5 minutes. Add remaining vegetables with some red pepper flakes and a dash of salt, if desired. Sauté, stirring frequently, till vegetables are barely tender, about 10 minutes.

5. Add crushed tomatoes, basil and oregano to taste, and a sprinkle of ground allspice. Squeeze in 2-5 cloves of garlic. Simmer uncovered for 15 minutes. Meanwhile, grate the mozzarella and Parmesan.

6. Remove squash from pot or oven and allow to cool until you can handle it. If it is whole, cut it in half lengthwise, then remove seeds with a spoon and squeeze any excess water out of meat.

7. Remove meat and break it up into strands with a fork or potato masher. Mix squash well with vegetables and put half in the bottom of a large baking dish. Top with half the cheeses, the rest of the squash, and then the rest of the cheeses.

8. Bake for 30 minutes or until cheese is bubbly and slightly browned. Let cool 15-20 minutes before serving.


Per serving: 267 calories
13 total fat (6 g sat)
28 mg cholesterol
22 g carbohydrate
17 g protein
5 g fiber
450 mg sodium