Jan 27th

Breakfast:	Sourdough English Muffin with Roasted Soy Nut Butter, Apple & Green Tea cal: 383 pro: 10g fat: 10g carb: 57g
Lunch:	Tuscan Tuna & White Bean Salad, Whole Wheat Crackers, Fresh Grapes cal: 412 pro: 23g fat: 12g carb: 56g
Dinner:	Penne and Broccoli; Green Salad with Creamy Dressing; Balsamic Vinegar-Spiked Strawberries cal: 479 pro: 24g fat: 13g carb: 73g
Snack:	Orange and Cashews cal: 262 pro: 4g fat: 16g carb: 26g

Tuscan Tuna & White Bean Salad

6 servings

If you want to cut this recipe in half, use a half can of beans and one small can of tuna. Juicy fresh tomatoes replace some of the usual olive oil in this traditional pairing of tuna and white beans.

3 tablespoons olive oil, preferably extra-virgin
3 tablespoons fresh lemon juice
2 cloves garlic, finely chopped
2 teaspoons dried rosemary, crushed
1 15-ounce can white beans (cannellini or Great Northern), drained and
rinsed
2 plum tomatoes, chopped
1/3 cup chopped parsley, preferably Italian flat-leaf
1 12-ounce can (or two 6-ounce cans) solid white tuna in water,
drained and flaked

Whisk together olive oil, lemon juice, garlic and rosemary in a bowl.

Add beans, tomatoes and parsley and toss together. Gently stir in tuna.


Recipe reprinted with permission of EatingWell, The Magazine of Food & Health.


Per serving: 235 calories
9 total fat (1 g sat)
24 mg cholesterol
18 g carbohydrate
21 g protein
5 g fiber
233 mg sodium

Green Salad with Creamy Dressing

1 serving
Prep time: 5 minutes

This is the simplest salad of all! Pick the darkest salad greens you can find for greatest nutritional value. Add any of your favorite salad ingredients to this basic salad - tomatoes, cucumbers, red bell pepper, snap beans, peas, nuts, or cheese. Your imagination is your limit.

2 cups salad greens
1 tbsp. Creamy Salad Dressing (recipe follows)

In a medium bowl, mix together the greens and salad dressing. Toss to coat the greens with the dressing.

Creamy Salad Dressing

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


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

Makes 8 2-tbsp. servings



Per serving: 34 calories
1 total fat (0 g sat)
0 mg cholesterol
3 g carbohydrate
3 g protein
2 g fiber
76 mg sodium

Penne and Broccoli 2 servings A favorite recipe that is full of flavor and fast to make - not to mention that it has the cancer-fighting protection of the broccoli. 4 oz penne or other hearty pasta, uncooked 4 full stalks of broccoli 1 tablespoon quality extra-virgin olive oil 4 cloves of garlic, chopped or mashed 1/4 tsp red pepper flakes 4 tbsp grated Parmesan cheese (optional) 1/2 cup water Salt to taste Red pepper flakes (optional) 1. Cook the pasta in rapidly boiling water until al dente. 2. Trim the ends of the broccoli stems and cut off the flowers. Peel the outer fibrous layer off the main stalks and cut the stalks into bite-sized pieces. 3. Separate the flower of the broccoli into bite-sized pieces. 4. Place the broccoli in a colander and rinse under cold running water. Put it in a saucepan with the olive oil, garlic, water, and salt. Bring to a boil, cover tightly, and let steam until the broccoli is bright green and very crunchy-tender - no more than five minutes. Remove the lid and boil off most of the remaining liquid. 5. Toss the broccoli with cooked pasta. Top with red pepper flakes and Parmesan cheese, if desired. Per serving: 410 calories 12 total fat (3 g sat) 0 mg cholesterol 61 g carbohydrate 21 g protein 11 g fiber 273 mg sodium

Balsamic Vinegar-Spiked Strawberries

Makes 4 servings

This surprising combination is surprisingly delicious. Look for organic strawberries in season.

Slice 1 pint berries, place in a bowl and toss with 1 to 2 tablespoons
granulated sugar. Sprinkle with 2 to 3 teaspoons balsamic vinegar. Let
stand for 20 minutes.


Per serving: 35 calories
0 total fat (0 g sat)
0 mg cholesterol
9 g carbohydrate
0 g protein
2 g fiber
0 mg sodium

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

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

Jan 24th

Breakfast:	Apple & Oat Granola, Yogurt, Berries & Orange Juice cal: 539 pro: 23g fat: 8g carb: 101g
Lunch:	Ginger-Carrot Soup, Whole Grain Crackers, Spinach Salad with Oranges and Almonds cal: 382 pro: 14g fat: 15g carb: 52g
Dinner:	Salmon Teriyaki with Green Tea Rice & Broccoli; Green Salad, Fresh Pear cal: 706 pro: 46g fat: 17g carb: 75g
Snack:	Banana and Dark Chocolate cal: 245 pro: 2g fat: 9g carb: 46g

Apple & Oat Granola

6 cups

If you haven't made a batch of this wonderful granola ahead of time, use your favorite all natural granola.

4 cups old-fashioned oats
1/2 cup sunflower seeds
1/4 tsp. salt
1 cup apple-juice concentrate, thawed
1/4 cup pure maple syrup
1 Tbsp. canola oil
1/4 cup diced dried apples
1/4 cup dark or golden raisins
1/4 cup dried cranberries

1. Preheat oven to 350°F. Lightly oil a baking sheet with sides or
coat it with nonstick spray.

2. In a large bowl, combine oats, sunflower seeds and salt. Drizzle with apple-juice concentrate, maple syrup and oil; toss until evenly moistened. Spread on prepared baking sheet.

3. Bake granola for 30 to 35 minutes, stirring every 5 minutes, until light golden and crisp. Remove from oven and transfer to a bowl. Toss with dried apples, raisins and dried cranberries. Cool completely. (The granola will keep in a tightly sealed container for up to 1 week or in the freezer for two months.)


Per 1/2 cup: 225 calories
6 total fat (1 g sat)
0 mg cholesterol
39 g carbohydrate
6 g protein
2 g fiber
60 mg sodium

Ginger-Carrot Soup

4 servings

Usually found in tropical gardens, gingerroot - which is actually an underground stem, or rhizome - sprouts large, conical pink and orange flowers that look as if they've been carved out of wax. Although they are a much more common sight in home gardens, carrots (a member of the parsley family) aren't given to such exotic blooms. Nevertheless, carrots pack a nutritional punch as impressive as any ginger blossom. Put the two roots together and you've got one of the most delicious flavor combinations I know of. Buy ginger with a smooth skin (wrinkled ones are old and dry). Peel away the skin to get at the tender flesh below. Ginger is a wonderful digestive aid that strengthens the lining of the upper gastrointestinal tract, protecting against ulcers and parasites. The carotenes from carrots fortify the immune system and help maintain healthy skin and hair. When buying carrots, avoid those with cracks and be sure to remove carrot greenery, as it leaches moisture and vitamins from the roots. This soup will fill your kitchen with a lovely fragrance and your body with needed nutrients.

2 teaspoons canola oil
1 medium onion, chopped
3 tablespoons finely chopped fresh gingerroot
3 cups carrots, chopped
1 medium potato, peeled and chopped
8 cups vegetable stock
Salt to taste
Dash of dry sherry
Dash of nutmeg
Chopped fresh parsley or cilantro (optional)

1. Heat the canola oil in a large pot, add the onion and ginger, and sauté, stirring just until the onion is translucent.

2. Add the carrots, potato and vegetable stock. Bring to a boil, cover, reduce heat and boil gently until the vegetables are tender, about 30-45 minutes.

3. Purée the soup in batches in a blender or food processor.

4. Add salt to taste and flavor with the sherry and nutmeg. Serve plain or garnished with chopped fresh parsley or cilantro.


Per serving: 141 calories
2 total fat (0 g sat)
0 mg cholesterol
25 g carbohydrate
6 g protein
5 g fiber
150 mg sodium

- Recipe reprinted with permission of DrWeil.com.

Spinach Salad with Oranges, Almonds and Citrus Dressing

1 serving
Prep time: 10 minutes

What a wonderful way to eat spinach! It is rich in beta-carotene, lutein and vitamin C. Try any type of fruit in the salad, including dried fruit like apricots or cherries.

2 cups baby spinach leaves
1/2 cup orange sections
2 tbsp slivered or chopped almonds
2 tbsp Citrus Dressing (recipe follows)


In a medium bowl, combine the spinach leaves, orange sections and almonds. Add the salad dressing and toss gently to coat the leaves.

Citrus Salad Dressing

1/3 cup fresh orange juice
2 tablespoons balsamic vinegar
1 tablespoon extra-virgin olive oil
Salt and black pepper to taste

Whisk all the ingredients together or combine in a small jar and shake well. Keeps in the refrigerator for 2 days.




Per serving: 178 calories
11 total fat (1 g sat)
0 mg cholesterol
17 g carbohydrate
7 g protein
6 g fiber
116 mg sodium

1 Serving Prep time: 5 minutes Choose mixed salad greens whenever you can. Or mix romaine lettuce with spinach or any other dark green variety. Romaine by itself is fine, but the darker the greens, the more antioxidants they contain. If you find balsamic vinegar too strong for your taste, pick a milder vinegar like apple cider. 2 cups salad greens 1 tsp olive oil (preferably extra virgin) 1 tbsp balsamic vinegar 1 tsp Italian or other seasoning mix Whisk the dressing together and toss with the greens. Add any chopped vegetables you have on hand. - Dr. Weil's Test Kitchen

Rating: Poor Excellent

Salmon Teriyaki

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Per serving: 316 calories 10 total fat (2 g sat) 76 mg cholesterol 7 g carbohydrate 38 g protein 0 g fiber 475 mg sodium 2 servings This wonderful, easy main dish makes a delicious meal when served with a green salad, rice or rice noodles and steamed vegetables. Reserve some of the marinade before adding the fish to use as a sauce for the rice or rice noodles. Salmon is a type of fish that contains substantial amounts of omega-3 fatty acids, which reduce inflammation, protect against heart attacks, and reduce your chances of developing cancer. I recommend eating fish two to three times a week, especially those that contain generous amounts omega-3 fatty acids. Other choices include sardines, herring, and mackerel. 1 cup sake (Japanese rice wine) 1/4 cup natural soy sauce or tamari 1 tablespoon fresh grated ginger 2 cloves fresh garlic, pressed 1 tablespoon dark brown sugar 12 oz. salmon fillets, cut in two 6-oz. pieces 1. Prepare the marinade by mixing the sake, soy sauce (a reduced-sodium variety if you prefer), ginger, garlic, and brown sugar together in a small bowl. Reserve 1/4 cup of the marinade. 2. Rinse the salmon fillets under cold water, place in a glass or ceramic dish and pour the marinade over it. Cover and let marinate in the refrigerator for 1 to 3 hours, spooning the liquid over any exposed parts of the fish once or twice. 3. Prepare the grill or preheat the broiler to high heat. 4. Remove the fish from the marinade and place on foil on the grill or a broiler pan. Broil or grill until done, being careful not to overcook. 5. Pour reserved marinade over fish and serve at once. - Recipe reprinted with permission of DrWeil.com.

Rating: Poor Excellent

Green Tea Rice

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Per serving: 229 calories 2 total fat (0 g sat) 0 mg cholesterol 45 g carbohydrate 4 g protein 2 g fiber 358 mg sodium 4 servings Prep time: 10 minutes Start to finish: 80minutes Japanese short-grain rice is sweet, pearly and sticky enough to pick up with your chopsticks. (Look for the excellent Nishiki brand of rice, available in most Japanese markets.) Do not skip the rinsing and soaking process: the initial rinsing rids the rice of the powdered bran and polishing compound, while the soaking plumps the grains with water to render them tender and slightly tacky. 1-1/2 cups short-grain rice, preferably Japanese 2 cups cold water 2 tablespoons sake 1 tablespoon green tea leaves, preferably sencha 3/4 teaspoon coarse salt 2 tablespoons sesame seeds, toasted 1. Place rice in a fine-mesh sieve and rinse under cold water, using your hand to gently stir the rice until the milky-white liquid runs clear, about 2 minutes. 2. Transfer the rice to a heavy medium saucepan and add water and sake. Let soak for at least 1 hour. 3. Using a mortar and pestle or spice grinder, grind tea leaves and salt to make a powder. Stir it into the rice. 4. Bring the rice to a boil. Reduce heat to very low and cook, covered, for 10 minutes. Remove from the heat and let the rice rest, covered, for 10 minutes more, so it can settle and finish cooking. 5. Remove the lid and gently stir the rice. Sprinkle each serving with some toasted sesame seeds. Substitution note: Although brown rice is not used in traditional Japanese cooking, you can use short-grain brown rice instead of white rice in this recipe. Rinse and soak the rice as directed in Steps 1 and 2. In Step 4, increase water to 21/2 cups and cook the brown rice for 22 minutes, then let rest for 10 minutes. To toast sesame seeds: Heat a small dry skillet over medium-low heat. Add sesame seeds and cook, stirring, until they are lightly browned, 2 to 3 minutes. - Recipe by Victoria Abbott Riccardi; reprinted with permission of EatingWell. Photograph By: Ken Burris.

Rating: Poor Excellent

Steamed Broccoli

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Per serving: 44 calories 0 total fat (0 g sat) 0 mg cholesterol 4 g carbohydrate 2 g protein 2 g fiber 20 mg sodium

1 cup

Trim off the ends of the broccoli stems and cut off the florets. Peel the outer fibrous layer off the main stalks and cut the stalks into bite-sized pieces. Separate the florets into bite-size pieces. Place all the broccoli in a colander and rinse well under cold running water. Put the broccoli in a saucepan with ½ cup of water. Bring to a boil, cover tightly and let steam on medium heat until the broccoli is bright green and very crunchy-tender – no more than five minutes. Remove with a slotted spoon and serve at once.

Jan 23rd

Breakfast:
Zucchini Pepper Scramble, Whole Wheat Pita, Orange Juice

Lunch:
Creamy Tomato Soup, Monte Cristo Salmon Sandwich, Cantaloupe

Dinner:
Five-Vegetable Curry, Cucumber Raita, Pear and Dark Chocolate

Snack:
Hummus and Apple Slices

Zucchini Pepper Scramble

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

This quick egg dish makes a good breakfast or lunch dish. Try it piled into a toasted pita bread. Add any chopped vegetables you like instead of the zucchini and peppers.

1/4 cup zucchini, grated
2 eggs
1 tablespoon red bell pepper, chopped
1 tbsp fresh parsley, chopped (optional)
1 tbsp parmesan cheese (optional)
1 tbsp salsa (your favorite all-natural brand)


Grate the zucchini on a hand grater, or with the grating blade of a food processor. Beat the eggs in a bowl, add in the zucchini and remaining ingredients. Mix well. Heat a non-stick frying pan coated with cooking spray. Add the egg mixture and cook for 3 minutes, turning over as needed.


Per serving: 167 calories
10 total fat (4 g sat)
378 mg cholesterol
4 g carbohydrate
14 g protein
1 g fiber
277 mg sodium

Lunch : Creamy Tomato Soup, Monte Cristo Salmon Sandwich, Cantaloupe

Creamy Tomato Soup 3 servings 1 large onion, chopped 1 tablespoon quality extra-virgin olive oil 3 pounds fresh, ripe Italian tomatoes, chopped (about 6 cups) 8 sun-dried tomatoes, soaked 1 cup soy milk Salt and black and red pepper to taste 3 tablespoons fresh parsley, basil, or dill, chopped 1. In a large pot, saut� the onions in the olive oil until they are soft, then add the fresh tomatoes and stir until the mixture boils. 2. Remove the dried tomatoes from their soaking water and chop them coarsely. Add them and their soaking water to the pot and cook, stirring to prevent sticking. 3. Reduce heat to low, cover, and simmer for 30 minutes. Add the soy milk and season to taste with salt and black and red pepper. 4. Serve in bowls with the chopped green herbs as garnish. Nutritional benefits: Monounsaturated fat; micronutrients, including lycopene from tomatoes and isoflavones from soy. Per serving: 196 calories 8 total fat (1 g sat) 0 mg cholesterol 30 g carbohydrate 7 g protein 8 g fiber 250 mg sodium - Recipe reprinted with permission of DrWeil.com.

Monte Cristo Salmon Sandwich

1serving
Start to finish: 15minutes

Monte Cristo sandwiches are traditionally made with white bread filled with ham, turkey and cheese, dipped in egg, fried and served with sour cream and jam. Ours is a much healthier version using leftover or canned salmon.

2 slices whole grain bread
4 ounces cooked or canned salmon
2 tbsp salsa
1 egg

1. Flatten the bread slices as much as you can with a rolling pin or heavy can.

2. Mash the salmon and salsa together in a bowl. If the salmon is cold, heat the mixture in the microwave for 1 minute to take off the chill. Make a sandwich of the bread with the salmon mixture in the middle.

3. Beat the egg in a bowl and pour into a saucer. Dip the sandwich in the egg so that both sides are coated. Fry the sandwich on a non-stick pan over medium heat for about 5 minutes, turning half way to brown both sides. Serve with additional salsa if you like.



Per serving: 344 calories
11 total fat (2 g sat)
246 mg cholesterol
28 g carbohydrate
34 g protein
4 g fiber
497 mg sodium

Five-Vegetable Curry

4 servings

A substantial dish with a light, spicy curry flavor. The ingredient list may seem long, but the method is very easy. Although you can serve this dish with rice, there are already potatoes and sweet potatoes in the curry, so a bowl of plain yogurt, some chopped tomato and fresh fruit are all that's really needed for a meal. Garam masala, an Indian spice mixture, is available in gourmet or Indian food stores.

1 Tbsp. canola oil
3 cloves garlic, minced
1 Tbsp. grated fresh ginger
1 jalape�o pepper, seeded and finely chopped
1 tsp. ground cumin
1/4 tsp. turmeric
2 tsp. sugar
1 tsp. salt
1 cup water
1 1-lb. eggplant, unpeeled, cut into 1-inch cubes
3/4 lb. potatoes (3-4 potatoes), preferably Yukon Gold, peeled and cut
into 1-inch cubes
3/4 lb. sweet potatoes (2-3 sweet potatoes), peeled and cut into 1-inch cubes
1/2 lb. ripe plum tomatoes, seeded and coarsely chopped
1/4 lb. green beans, cut into 2-inch lengths
2 Tbsp. chopped blanched almonds, coarsely ground
2 tsp. curry powder

1. In a large deep skillet or Dutch oven, heat oil over medium heat. Add garlic and ginger and cook until golden, about 1 minute. Add jalape�o, cumin and turmeric and stir to combine. Stir in sugar, salt and water. Increase heat to high and bring to a boil. Add eggplant, potatoes, sweet potatoes and tomatoes. Reduce heat to low and simmer,
covered, stirring occasionally, for 15 minutes. Add green beans and simmer, covered, until vegetables are tender, about 15 minutes more.

2. With the back of a spoon, mash a few pieces of the potato and sweet potato and mix into the sauce. Stir in ground almonds and curry powder. Remove from heat. Let stand for 10 minutes before serving.

Make It a Meal
Serve this curry with 1/2 cup brown rice and 2 Tbsp. nonfat plain
yogurt per person. Total calories: 395.


Per serving: 280 calories
6 total fat (1 g sat)
0 mg cholesterol
54 g carbohydrate
6 g protein
8 g fiber
560 mg sodium

- Recipe reprinted with permission of EatingWell, The Magazine of Food & Health.

Cucumber Raita

4 servings

2 large cucumbers, peeled, seeded, and chopped
1 medium onion, finely chopped
1 tablespoon salt
2 cups plain, nonfat yogurt
1/2 teaspoon ground cumin
Black pepper to taste

1. Mix the cucumbers, onion, and salt in a bowl. Let stand for 1/2 hour.

2. Drain off liquid, rinse well with cold water, and drain; then soak in cold water to remove as much salt as desired. Drain well.

3. Add the yogurt, cumin, and pepper. Refrigerate for at least 2 hours before serving.


Per serving: 109 calories
0 total fat (0 g sat)
3 mg cholesterol
20 g carbohydrate
8 g protein
3 g fiber
450 mg sodium

Jan 22nd

Breakfast:
Banana-soy smoothie and whole grain waffles with strawberries

Lunch:
Pasta e Fagioli, rye crackers, green salad with feta, grapes and almonds

Dinner:
Black beans & rice, green salad, mixed berries with almonds

Snack:
Roasted soy nuts with peach

Banana Soy Smoothie

1 Serving
Prep time: 5 minutes

This a very quick smoothie that is good for breakfast or as a snack. In addition to soy isoflavones, this drink provides a good dose of calcium and potassium, lots of vitamin C, plus four grams of fiber - more than many breakfast cereals.

1 banana
1/2 cup soy milk (organic and calcium-enriched)
1/2 cup orange juice (calcium-enriched)


Peel the banana, break it into pieces and put it in the blender with the soy milk and orange juice. Blend until smooth and serve. If you like, use frozen banana chunks or add a couple of ice cubes.


Per serving: 202 calories
2 total fat (1 g sat)
0 mg cholesterol
44 g carbohydrate
5 g protein
4 g fiber
64 mg sodium


Pasta Fagiole

8 servings

This traditional pasta and white bean soup is an Italian classic. Be sure to cook the pasta until just al dente. Keeping it a bit chewy or “toothsome” insures it maintains a low glycemic index. It makes a wonderful supper when served with a large tossed salad of romaine lettuce with red peppers, olives and sliced cucumbers and a dessert of plump dried fruit and roasted almonds.

1 cup dried small white beans
1 tablespoon quality extra-virgin olive oil
1 large onion, chopped
6 cloves garlic, minced
10 cups water or vegetable stock
1/2 teaspoon dried rosemary, crushed
1 cup small pasta, such as orzo or small shells
Salt and black pepper to taste
2 tablespoons fresh parsley, chopped
1 cup freshly grated Parmesan cheese
Additional extra-virgin olive oil (optional)

1. Wash the beans. In a large pot, cover them with cold water. Soak for 8 hours. Drain into a colander.

2. In the same pot, heat 1 tablespoon of olive oil over medium heat, add the onion and garlic, and sauté until soft.

3. Add the beans and water or stock. Cover and bring to a boil over high heat. Reduce heat to low, add the rosemary, and simmer 2 hours or until the beans are tender.

4. Raise heat to high, add the pasta, and cook until al dente.

5. Season the soup to taste with salt and pepper, garnish with the chopped parsey. Serve accompanied by grated Parmesan cheese and the optional extra-virgin olive oil.


Per serving: 315 calories
6 total fat (3 g sat)
10 mg cholesterol
44 g carbohydrate
22 g protein
10 g fiber
450 mg sodium

- Recipe reprinted with permission of DrWeil.com.

Green Salad with Feta, Grapes and Almonds

1 serving
Prep time: 10 minutes

This salad is a delightful mix of flavors and textures. It has a little protein boost from the feta cheese and the almonds. Check the sodium levels of various feta cheeses and pick the lowest you can find. Pick the darkest salad greens for greatest nutritional value.

2 cups salad greens
1/2 cup grapes, cut in half
1 tsp quality extra virgin olive oil
2 tsp. balsamic vinegar
1 oz feta cheese, crumbled
2 tbsp. slivered almonds

In a medium bowl, mix together the greens and grapes. Sprinkle with the olive oil and toss gently to coat the leaves. Sprinkle with the vinegar and toss gently again. Top with the cheese and almonds.


Per serving: 266 calories
20 total fat (6 g sat)
25 mg cholesterol
16 g carbohydrate
10 g protein
4 g fiber
328 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

Black Beans & Rice

6 servings

Make this hearty and healthy dish on a weekend. Keep out enough for two meals and freeze the rest for a later day.

1 lb. dried black beans (3 cups), picked over and rinsed
8 cups water
6 cloves garlic, crushed
2 Tbsp. dried oregano
1 bay leaf
2 tsp. olive oil
1 large onion, chopped
1 red bell pepper, chopped
1 Tbsp. ground cumin
1 jalapeño pepper, seeded and chopped
2 Tbsp. balsamic vinegar
1 tsp. salt, plus more to taste
Freshly ground black pepper to taste
2 cups long-grain white rice
1 lime, cut into 8 wedges

1. Soak beans in cold water overnight. (Alternatively, put beans in a large pot with enough water to cover by 2 inches. Bring to a boil and cook for 2 minutes. Remove from heat, cover and let stand for 1 hour.)

2. Drain and rinse beans. Place in a soup pot or Dutch oven. Add 4 cups water, garlic, oregano and bay leaf. Bring to a boil. Reduce heat to low, cover and simmer until beans are tender, about 2 hours. Drain and return to the pot.

3. In a large skillet, heat oil over medium heat. Add onion and bell pepper; cook, stirring, until softened, about
5 minutes. Add cumin and jalapeño; cook, stirring, for 1 minute more.
Stir onion mixture and vinegar into beans. Season with salt and pepper
to taste. (The beans will keep in the refrigerator for up to 3 days.
Reheat before > serving.)

4. Meanwhile, in a medium saucepan, bring remaining 4 cups water and 1 tsp. salt to a boil. Add rice, cover and
reduce heat to low. Simmer until rice is tender and liquid is absorbed, 15 to 20 minutes.

5. Serve beans over rice, with lime wedges on the side.

Nutrition Tip

Black Beans & Rice is high in soluble fiber. To increase insoluble fiber, serve with whole-grain corn tortillas, whole-wheat bread or cornbread. A grated carrot salad rounds out the meal.

Crockpot Directions

Prepare beans using the alternative quick-soak method described in Step 1. Then place beans in a 4- or 5-quart crockpot and simmer on the high-heat setting for 5 hours.

Timesaver

For a quick weeknight supper, use canned black beans and omit Steps 1
and 2.


Per serving: 495 calories
3 total fat (0 g sat)
0 mg cholesterol
99 g carbohydrate
21 g protein
9 g fiber
365 mg sodium

Jan 21st

Breakfast:
Quick Breakfast Quesadilla, Orange Juice, Banana

Lunch:
Tuna Sandwich, White Bean Salad, Apple

Dinner:
Vegetarian Chili, Red Bell Pepper Strips, Green Salad, Blueberries with lemon cream

Snack:
Low-fat Cheese, Pear, and Green Tea

Quick Breakfast Quesadilla

1 Serving
Start to finish: 10minutes

This is a quick fix for mornings when you just can't face another bowl of porridge or whole grain cereal. These little quesadillas also make good lunches or afternoon snacks for children. As always, you can enhance the nutritional content by adding in any finely chopped vegetable or a handful of baby spinach leaves.

1 egg
1 ounce grated low-fat cheese or Parmesan cheese
1 tablespoon salsa
1 small flour tortilla (preferably whole wheat)








Preheat the oven to 350 degrees. Scramble the egg quickly in a small skillet. Fold in the salsa and cheese. Put the tortilla on a lightly oiled cookie sheet. Put the egg mixture on one half and fold over the other half to cover. Bake for 5 minutes or until the tortilla is crisp.


Per serving: 234 calories
12 total fat (5 g sat)
202 mg cholesterol
18 g carbohydrate
15 g protein
1 g fiber
460 mg sodium

White Bean Salad

3 servings
Start to finish: 5minutes

This is a very easy bean salad you can make the night before and take to work, or serve as a side dish.

1 can white beans, like cannelini
1 tbsp red pepper, chopped fine
1 tbsp fresh parsley, chopped fine
1/4 cup tomato, diced
1 tbsp red onion, chopped fine
1 tsp quality extra-virgin olive oil
1 tbsp balsamic vinegar
1 tsp herb and spice blend

Drain the canned beans and rinse well in a strainer. Make sure you've drained all the rinse water. Combine the remaining ingredients in a bowl, whisking the oil and vinegar together first. Add the beans. Experiment with different types of canned beans and different chopped vegetables to add.




Per serving: 240 calories
4 total fat (1 g sat)
0 mg cholesterol
39 g carbohydrate
15 g protein
10 g fiber
100 mg sodium


Tuna Sandwich

1 serving
Start to finish: 15minutes

This tuna salad uses tofu mayonnaise. Soy mayonnaises are readily available in health food stores, or you can make your own from the recipe below. There are also a number of light mayonnaises without hydrogenated oils which are fine to use.

3 ounces canned water-packed tuna, drained
2 tbsp Tofu Mayonnaise
2 tbsp finely chopped celery
2 tbsp finely chopped apple
1 leaf of lettuce
2 slices whole grain bread

Mix mayonnaise, tuna, celery and apple. Use the tuna salad to make a sandwich with the lettuce leaf on the bread. Toast bread if you prefer it that way.

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 (like Mrs Dash) Optional

Blend all the ingredients 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: 313 calories
5 total fat (1 g sat)
28 mg cholesterol
30 g carbohydrate
30 g protein
5 g fiber
378 mg sodium

Creamy Salad Dressing

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


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

Makes 8 2-tbsp. servings



Per serving: 34 calories
1 total fat (0 g sat)
0 mg cholesterol
3 g carbohydrate
3 g protein
2 g fiber
76 mg sodium

Vegetarian Chili

6 servings

In the culture and cuisine of the Southwest, chili is serious business. But contrary to what many believe, good chili doesn't require “carne” or meat. The key to great chili is knowing how to harness the fiery flavor of a wide range of available chile peppers to make the dish exciting yet edible. (“Chili” commonly refers to the dish made with “chile” peppers.) My favorites are the red New Mexican chile peppers traditionally tied in strings called ristras or available as ground powder, and chipotles which are ripe (red) jalapeños that have been dried and smoked. Experiment with different amounts until you find a level of intensity you're comfortable with. Be aware, however, that capsaicin, the active component in chile peppers that gives them their heat, is concentrated in the white tissue attached to the seeds. If you’re using whole chiles, you may want to remove that white tissue if you don't want your chili too hot.

7 1/2 cups cooked beans, like pintos, anasazi, adzuki, or kidney (roughly four 15-oz cans or 1 pound dried beans, cooked)
2 tablespoons quality extra-virgin olive oil
2 large onions, diced
1 dried or canned chipotle pepper
1 tablespoon mild red New Mexican chile powder, or to taste
1 tablespoon dried whole oregano
1 tablespoon ground cumin
1/2 teaspoon allspice
1 large can (28 ounces) crushed tomatoes, undrained
5 cloves garlic, mashed
Salt and pepper, to taste

Garnishes:
Chopped raw onion
Chopped tomato
Shredded lettuce
Tortillas

1. Drain beans in a colander.
2. Heat oil in a large dutch oven or saucepan. Add the onions and sauté over medium heat until onions are soft and golden.
3. Crush the chipotle pepper if using dried, or mince if using canned.
4. Add the chipotle pepper, red chile powder, oregano, cumin and allspice to the onions. Cook for 2 minutes.
5. Add the tomatoes and beans. Simmer for 45 minutes, adding liquid if the mixture gets too dry.
6. Add salt and pepper to taste, and more chili if you want a hotter dish.
7. Serve in bowls with warm tortillas. Garnish with chopped raw onion, chopped tomato, and shredded lettuce.


Per serving: 351 calories
6 total fat (1 g sat)
0 mg cholesterol
62 g carbohydrate
17 g protein
21 g fiber
450 mg sodium

Blueberries with Lemon Cream

4 servings
Prep time: 10 minutes

Blending vanilla yogurt and reduced-fat cream cheese creates a topping that is as virtuous as it is delicious. Any fresh berry would be lovely in this recipe. Look for a healthier version of reduced-fat cream cheese in a natural food market.

4 ounces reduced-fat cream cheese (Neufchâtel)
3/4 cup low-fat vanilla yogurt
1 teaspoon honey
2 teaspoons freshly grated lemon zest
2 cups fresh blueberries

1. Using a fork, break up cream cheese in a medium bowl. Drain off any liquid from the yogurt; add yogurt to the bowl along with honey. Using an electric mixer, beat at high speed until light and creamy. Stir in lemon zest.

2. Layer lemon cream and blueberries in dessert dishes or wineglasses.


Per serving: 155 calories
7 total fat (4 g sat)
22 mg cholesterol
19 g carbohydrate
6 g protein
2 g fiber
155 mg sodium