Jan 26th

Breakfast:	Whole Grain Cereal with Skim or Soy Milk & Blueberries; Orange Juice cal: 369 pro: 13g fat: 6g carb: 66g
Lunch:	Toasted Cheese & Tomato Sandwich; Crudites with Creamy Salad Dressing; Banana cal: 512 pro: 26g fat: 17g carb: 72g
Dinner:	Poached Salmon with Escarole & Chickpeas; Green Salad, Fresh Pear cal: 634 pro: 33g fat: 29g carb: 47g
Snack:	Marinated Carrots with Crisp Rye Crackers cal: 105 pro: 2g fat: 2g carb: 21g

Toasted Cheese & Tomato Sandwich

1 serving
Prep time: 10 minutes
Start to finish: 5minutes

The addition of slices of red, ripe tomato turn a grilled cheese sandwich into a summer masterpiece.

2 slices sourdough bread, preferable whole wheat
1 tsp Dijon mustard
1 medium ripe tomato, sliced
4 fresh basil leaves or 1/2 tsp dried basil
2 ounces mozzarella cheese, sliced


Lightly toast the bread. Spread Dijon mustard on one slice. Top with sliced tomato, basil leaves and sliced cheese. Broil until cheese bubbles. Top with the second slice of bread and enjoy!


Per serving: 334 calories
13 total fat (7 g sat)
30 mg cholesterol
34 g carbohydrate
22 g protein
2 g fiber
665 mg sodium

Crudites with Creamy Salad Dressing

1 serving
Prep time: 10 minutes

Crudites are nothing more than raw vegetables. A nice variety is fun; we've picked one old standby - carrot sticks - and one slightly different choice - red bell pepper strips.

1 medium carrot, cut into strips
1/2 small red bell pepper, cut into strips
2 tbsp Creamy Salad Dressing (recipe follows)

Serve the vegetables with the Creamy Dressing as a dip.

Creamy Salad Dressing

This delicious dressing is a soy-based delight that can stand head to head with everyone’s favorite – ranch dressing. Silken tofu is usually sold in shelf-stable cardboard containers. It has a different texture than regular tofu and is good for dressings and desserts. This dressing is good on a tossed green salad (remember to pick dark green salad greens), but equally at home on a baked potato or as a dip for raw vegetables. Add a bit of fragrant bleu cheese if you like.

6 ounces silken tofu (or soft tofu, drained)
2 tablespoons fresh lemon juice
1 tablespoon canola oil
1/2 teaspoon salt
1/4 teaspoon pepper
1 tablespoon chopped fresh Italian parsley
1 clove garlic, chopped
1 1/2 tablespoons cider vinegar


1. Combine all ingredients in a blender container. Blend until well mixed.

Makes 8 servings.



Per serving: 69 calories
3 total fat (0 g sat)
0 mg cholesterol
10 g carbohydrate
3 g protein
3 g fiber
22 mg sodium

Marinated Carrots

4 servings

6 carrots (3/4 lb.), cut into 1/4-inch-by-2-inch julienne
4 cloves garlic, peeled and crushed
1 Tbsp. balsamic vinegar
2 tsp. olive oil, preferably extra-virgin
2 tsp. chopped fresh thyme or 1/2 tsp. dried thyme leaves
pinch sugar
salt & freshly ground black pepper to taste

Place carrots and garlic in a small saucepan and cover with coldwater. Bring to a boil over medium-high heat and boil for 30 seconds. (Alternatively, place carrots, garlic and 1/4 cup water in a 1-qt. casserole; cover with lid or vented plastic wrap and microwave on high power for 5 to 7 minutes, stirring midway, or until crisp-tender.) Immediately drain the carrots and garlic; transfer to a medium-sized bowl. Add vinegar, oil, thyme and sugar and toss well. Let cool for 10 minutes, stirring occasionally. Discard the garlic cloves and season with salt and pepper.


Per serving: 65 calories
2 total fat (0 g sat)
0 mg cholesterol
11 g carbohydrate
1 g protein
2 g fiber
31 mg sodium

Green Salad with Balsamic Vinaigrette

1 serving
Prep time: 5 minutes

This is a classic, simple salad! Pick the darkest greens you can find for the greatest nutritional value.

2 cups salad greens
1 tsp quality extra virgin olive oil
2 tsp balsamic vinegar

In a medium bowl, sprinkle the olive oil over the salad greens and toss gently to coat the leaves. Sprinkle the balsamic vinegar on the salad and toss gently again. Salt and pepper to taste.


Per serving: 58 calories
5 total fat (1 g sat)
0 mg cholesterol
3 g carbohydrate
2 g protein
2 g fiber
9 mg sodium

Poached Salmon 2 Servings Those of you who are familiar with My Optimum Health Plan will know that one of the initial dietary changes I ask you to make is to start eating fish -- particularly oily, cold-water fish. Of the varieties that fall into this category (mackerel, kippers, sardines and wild Alaskan salmon) my favorite is salmon. It's a leading source of omega-3 fatty acids, essential fatty acids that contribute to brain growth and development and may help reduce the risk of cardiovascular disease, high blood pressure and cancer. Salmon is often available fresh, and it also scores points as a food that's easy to cook but looks and tastes like the elegant work of a gourmet chef. Try this and my other salmon recipes; they're easy enough for everyday dining, fine enough for a special occasion, and guaranteed to set you on the road to good health. Enjoy. Salmon filets (allow 6 ounces per person) 1 carrot, sliced 1 small onion, sliced 1 stalk celery, sliced 2 slices lemon Several sprigs of parsley 6 bay leaves (Turkish, or 1/2 of a California bay leaf) Salt to taste 1 cup dry white wine Juice of half a lemon 1. Cut the salmon filets into individual portions if necessary. 2. Place in a large skillet the carrot, onion, sliced celery, lemon, parsley and bay leaves. 3. Add the fish, cold water to cover, salt to taste, the wine and the lemon juice. Bring the water to a boil, uncovered. 4. Adjust heat to simmer and let fish cook for 5 minutes. 5. Turn off the heat and leave fish undisturbed for 10 minutes. Then remove it carefully to a serving platter; the salmon will be perfectly done. It is delicious served either hot or cold. Per serving: 245 calories 10 total fat (2 g sat) 76 mg cholesterol 0 g carbohydrate 22 g protein 0 g fiber 50 mg sodium - Recipe reprinted with permission of DrWeil.com.

Escarole and Chickpeas

2 servings
Prep time: 10 minutes
Start to finish: 10minutes

Greens and beans is an Italian classic. If you are using canned chickpeas or garbanzos, rinse them well to remove most of the salt. Try sprinkling this with a bit of balsamic vinegar.

1 tsp quality extra-virgin olive oil
1 small head escarole
2 cloves garlic, minced
1 cup chickpeas
Balsamic vinegar, lemon juice or salt and pepper to taste (optional)
2 tsp grated Parmesan cheese (optional)


Wash the escarole and pat dry. Tear into pieces and set aside. Heat the olive oil in a medium skillet. Add the garlic and chickpeas. Cook, stirring constantly for about 2 minutes or until garlic just begins to turn golden. Add the escarole and continue to cook until the escarole is limp but still bright green. Season to taste and sprinkle with grated Parmesan cheese, if using.


Per serving: 272 calories
14 total fat (2 g sat)
0 mg cholesterol
29 g carbohydrate
9 g protein
8 g fiber
231 mg sodium