Healthy Recipes #35 Healthy Sautéed Seafood

Ingredients:
1 medium onion, cut in half and sliced medium thick
1 TBS chicken or vegetable broth
1 TBS minced fresh ginger
3 medium cloves garlic, chopped
2 cups fresh sliced shiitake mushrooms
1 bunch thin asparagus, cut in 2" lengths (discard bottom fourth)
1/4 cup fresh lemon juice
2 TBS soy sauce)
2 TBS mirin wine
pinch red pepper flakes
3/4 lb cod fillet cut into 1 inch pieces
8 large scallops
8 large shrimp, peeled and deveined
1 cup cherry tomatoes cut in quarters
1/4 cup chopped fresh cilantro
salt and white pepper to taste


Directions:
Slice onion and chop garlic and let sit for 5-10 minutes to enhance its health-promoting benefits.
Heat 1 TBS broth in a stainless steel wok or 12 inch skillet. Healthy Sauté onion in broth over medium high heat for 2 minutes, stirring constantly. Add ginger, garlic, mushrooms and asparagus. Continue to stir-fry for another 3 minutes, stirring constantly.
Add lemon juice, soy sauce, mirin, red pepper flakes, cod, scallops, and shrimp and stir to mix well. Cover and simmer for just about 5 minutes stirring occasionally on medium heat.
Toss in tomatoes, cilantro, salt and pepper. Serve.

Healthy Recipes #34 Halibut with Ginger

Ingredients:
3/4 lb halibut cut into 2 pieces
1/4 cups light vegetable broth
1/4 cup mirin rice wine*
3 medium cloves garlic, chopped
1 TBS soy sauce
1 TBS fresh lemon juice
1 TBS minced fresh ginger
2 cups fresh shitake mushrooms, sliced 1/4-inch thick
1 cup coarsely chopped scallion
salt and white pepper to taste



*mirin is a sweet Japanese rice wine without the alcohol content; you can find it in many of your local health food stores or in the Japanese section of your local grocery store.


Directions:
Chop garlic and let sit for 5 minutes to enhance their health-promoting properties.
Bring the broth and mirin wine to a simmer on medium-high heat in a 10-inch skillet.
Add garlic, soy sauce, lemon juice, ginger, scallions, and mushrooms.
Place halibut steaks on top, reduce heat to low and cover. Cook for about 5 minutes, depending on thickness (5 minutes for every 1/2" of thickness). Season with salt and pepper. Remove steaks and place on a plate. Spoon scallions and mushroom broth over fish and serve.

Healthy Recipes #33 Braised Salmon

Ingredients:
2 medium leeks, cut lengthwise
4 medium cloves garlic, pressed
1 TBS + 1/2 cup chicken or vegetable broth
1 TBS + 1 TBS fresh lemon juice
1 TBS fresh chopped tarragon
1-1/2 lbs salmon fillet, cut into 8 pieces, skin and bones removed
salt and white pepper to taste


Directions:
Cut off green tops of leeks and remove outer tough leaves. Cut off root and cut leeks in half lengthwise. Fan out the leeks and rinse well under running water, leaving them intact. Cut leeks into 2-inch lengths. Now, holding the leek sections cut side up, cut lengthwise so that you end up with thin strips, known as chiffonade cut. Make sure slices are cut very thin.
Let leeks and garlic sit for at least 5 minutes to bring out their hidden health benefits.
Heat 1 TBS broth in 10-12 inch stainless steel skillet. Healthy Sauté leeks over medium heat in broth for about 5 minutes, stirring frequently. Add garlic and sauté for another minute. Add 1/2 cup broth and lemon juice and simmer for another 5 minutes, covered, stirring occasionally.
Rub salmon with 1 TBS fresh lemon juice, salt and white pepper.
Stir fresh tarragon, salt, and pepper into leeks, and place salmon on top of leeks. Simmer for about 3-4 minutes, covered, or until salmon is pink inside. Time may vary a little depending on thickness of salmon. Serve leeks topped with salmon and drizzle with juice.

Healthy Recipes #32 Braised Cod

Ingredients:
1 medium onion, cut in half and sliced thick
6 cloves garlic, sliced
2 cups celery, cut diagonally about 1 inch long
1 15 oz can diced tomatoes, drained
3/4 cup green olives cut in fourths
1 TBS + 1/2 cup chicken or vegetable broth
1 TBS fresh lemon juice
1-1/2 lbs cod, cut into 2 inch pieces
pinch red chili flakes
salt and black pepper to taste
2 TBS chopped fresh cilantro


Directions:
Slice onion and garlic and let sit for 5 minutes to enhance its health-promoting benefits.
Heat 1 TBS broth in a 10-12 inch skillet. Healthy Sauté chopped onion in broth over medium heat for 4-5 minutes, stirring frequently, until translucent.
Add garlic and celery and sauté for another minute. Add drained diced tomatoes, green olives and remaining broth. Stir, cover, and simmer on medium-low for about 15 minutes, stirring occasionally, until celery is tender.
Place cod, lemon, salt, pepper, and chili flakes on top of celery and continue to simmer covered for another 5 minutes, or until fish is cooked. Sprinkle with cilantro and serve.


Healthy Cooking Tips:

When cutting and cooking cod for dishes such as this it is best to buy filets that are cut thick. Do not use thin pieces because they will fall apart. Make sure the celery is not cut too small. It is a dominant vegetable in this recipe and should be cut into 1-inch pieces for best flavor. Depending on the temperature of your stove, you may want to simmer on medium-low or low. This should be a strong bubbling of sauce without boiling. This will intensify the flavor without cooking the sauce away. If it looks like it's getting dry, reduce the heat. You want a finished dish that has sauce.

Healthy Recipes #31 Baked Halibut

Ingredients:
1-1/2 lbs halibut steak or fillet, cut into 8 pieces
1/4 cup chicken or vegetable broth
2 TBS lemon juice
3 medium cloves garlic, pressed
2 TBS capers
2 TBS chopped fresh parsley
1 TBS chopped fresh tarragon
1 TBS chopped fresh chives
salt and pepper to taste


Directions:
Preheat oven to 450°F (230°C).
Press garlic and let sit for 5 minutes to enhance its health-promoting benefits.
Place the fish in a baking dish just large enough to hold it, and add remaining ingredients. Cover, and bake until done, about 15 minutes. Be careful not to overcook it. Serve at once, pouring the pan juices over the fish.

Healthy Recipes #30 Seafood Gazpacho

Ingredients:
1/2 lb bay scallops, rinsed and patted dry
1/4 cup fresh lemon juice
2/3 cup diced cucumber
1 medium yellow bell pepper, diced into 1/4-inch pieces
1 medium tomato, chopped, seeds and excess pulp removed
1/2 medium onion, finely minced
3 medium cloves garlic, pressed
4 oz can diced green chili
3 TBS chopped fresh cilantro
2 TBS extra virgin olive oil
1/4 lb small cooked shrimp, rinsed and patted dry
3 cups tomato juice
salt and cracked black pepper to taste


Directions:
Rinse and dry scallops. Put into lemon juice.
Mince onion and press garlic and let sit for 5 minutes to bring out their health-promoting properties
Prepare rest of ingredients and mix in a bowl with onion and garlic
Add scallops and lemon juice at end. Letting the scallops sit in the lemon juice while preparing rest of ingredients allows them to marinate. If you can prepare this soup ahead of time and place in refrigerator for an hour or more, the taste improves.

Serves 4

Healthy Cooking Tips:

The bay scallops are actually added raw to this soup. Marinating in the lemon juice cooks them slightly. If you prefer having them cooked more, steam for about 1 minute (watch the clock as cooking for much longer will overcook them and make them tough). You may want to salt just as you are serving this soup. The salt will draw out the water from the cucumber and dilute the flavor. Also, this soup looks and tastes best if the peppers and cucumbers are cut about the same size as the scallops. By cutting them small, the flavors of the different ingredients blend together better.

Healthy Recipes #29 Red Kidney Bean Soup

Ingredients:
1 medium onion, chopped
1 medium carrot, chopped in 1/2-inch pieces
1 stalk celery, chopped in 1/2-inch pieces
4 medium cloves garlic, chopped
3 cups + 1 TBS chicken or vegetable broth
3 TBS tomato paste
1 TBS ground cumin
2 TBS red chili powder
1 TBS dried oregano
2 cups or 1 15 oz can organic red kidney beans, drained
salt and pepper to taste



Lime yogurt
1/2 cup plain yogurt
1 TBS lime juice
1 TBS chopped fresh cilantro


Directions:
Chop onions and garlic and let sit for 5 minutes to bring out their hidden health benefits.
Chop carrots and celery.
Heat 1 TBS broth in medium-sized soup pot. Healthy Sauté onion in broth over medium heat for about 5 minutes, stirring frequently, until translucent. Add garlic, carrots, celery, and continue to sauté for another minute.
Add broth, tomato paste, kidney beans, and spices. Bring to a boil. Once it comes to a boil, reduce heat to medium-low and simmer uncovered for another 15-20 minutes, or until vegetables are tender. Let cool for a few minutes while making lime yogurt.
Make lime yogurt by combining yogurt, lime juice, and cilantro in separate small bowl.
Blend soup. Be careful to start blender on low speed so hot soup does not erupt and burn you. And make sure you don't fill blender more than half full.
Season with salt and pepper to taste. Reheat, and pour into serving bowls, top with a spoonful of lime yogurt, and serve.

Healthy Recipes #28 Clam Chowder

Ingredients:
1 medium onion, chopped
4 medium cloves garlic, chopped
3 medium stalks celery, diced into 1/4-inch pieces
2 cups + 1 TBS chicken or vegetable broth
1 cup tomato sauce
10 oz jar of shucked fresh oysters, drained and rinsed (if you can get small ones it is best)
10 oz can of whole clams, drained and rinsed (if available, use fresh clams and steam open in soup)
1 TBS dried Italian herbs
2 TBS fresh chopped parsley
salt and pepper to taste


Directions:
Prepare onion, garlic, and celery. Heat 1 TBS broth in medium soup pot. Healthy Sauté onion, garlic, and celery in broth over medium heat for about 5 minutes stirring often.
Add rest of broth, tomato sauce, and Italian herbs. Simmer for another 25 minutes.
Drain and rinse both oysters and clams. If oysters are big, add to chowder about 2 minutes before canned clams. Heat for another 5 minutes. Season with salt and pepper to taste and sprinkle with chopped parsley.

Healthy Recipes #27 Minestrone Surprise

Ingredients:
5 cups chicken or vegetable broth
1 medium onion, chopped fine
6 medium sized cloves garlic, chopped
1 stalk celery, diced (to yield about 1/2 cup)
2 medium sized carrots, peeled and diced into 1/2-inch pieces (to yield about 1 cup)
1-1/2 cups finely chopped kale
1/4 cup diced portabello mushrooms, black gills cut out and discarded
1 15 oz can diced tomatoes
1 TBS dried Italian herbs
2 cups or 1 15 oz can navy beans (no BPA), drained
salt and black pepper to taste


Directions:
Prepare ingredients by chopping and measuring.
Heat 1 TBS broth in medium soup pot. Healthy Sauté onion in broth over medium heat for 5 minutes stirring frequently. Add garlic and continue to sauté for another minute.
Add broth and rest of ingredients except beans and salt and pepper. Bring to a boil on high heat, reduce heat to low and continue cooking, uncovered for 45 minutes or until vegetables are tender.
Add beans, cook for another couple minutes, season with salt and pepper, and serve.

Healthy Recipes #26 Italian Navy Bean Soup

Ingredients:
1 medium onion, diced
1 medium carrot, diced
2 stalks celery, diced
5 cloves garlic, pressed
4 cups chicken or vegetable broth
4 cups kale, minced
1 15 oz can diced tomatoes
2 TBS chopped fresh oregano (or 2 tsp dried oregano)
1 tsp chopped fresh rosemary (or 1/3 tsp dried rosemary)
2 15oz cans navy beans (No BPA), drained
salt & pepper to taste


Directions:
Using 5 tablespoons of broth, Healthy Sauté onion, carrot, and celery in large soup pot over medium low heat for 5 minutes, stirring frequently.
Add garlic and continue to sauté for another minute.
Add rest of chicken or vegetable broth, kale, and tomatoes. If using dried rosemary and oregano, add them now as well.
Simmer for 30 minutes over medium heat.
Add beans, salt, and pepper. If using fresh herbs, add them now. Cook for several minutes so beans can heat through.

Healthy Recipes #25 Golden Squash Soup

Ingredients:
1 medium-sized butternut squash, peeled and cut into 1/2-inch pieces (about 3 cups)
1 large onion, chopped
3 medium cloves garlic, chopped
1 TBS chopped fresh ginger
1 tsp turmeric
1 tsp curry powder
1 TBS + 2-3/4 cups chicken or vegetable broth
6 oz canned coconut milk
2 TBS chopped fresh cilantro
salt & white pepper to taste


Directions:
Chop onion and garlic and let sit for 5-10 minutes to enhance their health-promoting benefits.
Peel and cut squash.
Heat 1 TBS broth in medium soup pot. Healthy Sauté onion in broth over medium heat for about 5 minutes, stirring frequently, until translucent.
Add garlic and ginger, and continue to sauté for another minute. Add turmeric and curry powder, and mix well. Add squash and broth, and mix. Bring to a boil on high heat. Once it comes to a boil reduce heat to medium-low and simmer uncovered until squash is tender, about 10 minutes.
Place in blender and blend with coconut milk. Make sure you blend in batches filling blender only half full. Start on low speed, so hot soup does not erupt and burn you. Blend until smooth, about 1 minute. Thin with a little broth if needed. Season to taste with salt and white pepper. Reheat, and add cilantro.

Healthy Recipes #24 Carrot Coconut Soup

Ingredients:
1 large onion, chopped
1 TBS + 3 cups chicken or vegetable broth
2 TBS fresh ginger, sliced
4 medium cloves garlic, chopped
1 tsp curry powder
2 cups sliced carrots, about 1/4-inch thick
1 cup sweet potato, cut into about 1/2-inch cubes
5 oz canned coconut milk
salt and white pepper to taste


Directions:
Chop onion and let it sit for at least five minutes to bring out its hidden health benefits.
Heat 1 TBS broth in a medium soup pot. Healthy Sauté onion in broth over medium heat for about 5 minutes, stirring often.
Add garlic and ginger and continue to sauté for another minute.
Add curry powder and mix well with onions.
Add broth, carrots, and sweet potato and simmer on medium high heat until vegetables are tender, about 15 minutes.
Add coconut milk.
Blend in batches making sure blender is not more than half full. When it's hot, and the blender is too full, it can erupt and burn you. Add salt and pepper to taste.
Return to soup pot and reheat.

Healthy Recipes #23 Cajun Kidney Bean

Ingredients:
1 medium yellow onion, chopped
1 medium yellow or red bell pepper, diced
3 cloves garlic, pressed
1 tsp paprika
1 TBS chili powder
1/2 tsp dried thyme
1/2 tsp dried oregano
1/2 tsp fennel seeds
1 tsp ground cumin
1/8 tsp cayenne pepper
2 cups cooked or 1 15 oz can (no BPA) kidney beans
1 15 oz can diced tomatoes
Salt, pepper and olive oil to taste
Optional: cooked ground turkey


Directions:
Chop onion and press garlic and let sit for 5 minutes to bring out their hidden health benefits.
Healthy Sauté onion and bell peppers for 5 minutes.
Add garlic, spices, tomatoes and kidney beans.
Simmer for 15-20 minutes.
Season to taste with salt, pepper and olive oil.

Healthy Recipes #22 Barley Mushroom Soup

Ingredients:
1/2 cup pearl barley
1 medium onion, chopped fine
3 medium cloves garlic, chopped
1 medium carrot, peeled and diced in 1/4-inch cubes
2 1/2 cups crimini mushrooms, cut in half and sliced
1/2 cup Tawny port
1 TBS + 6 cups chicken or vegetable broth
1 TBS chopped fresh parsley
1 TBS chopped fresh thyme (or 1 tsp dried thyme)
1/2 TBS chopped fresh sage (or 1/2 tsp dried sage)
Salt and black pepper to taste


Directions:
Rinse and soak barley in 1 cup of warm water while preparing rest of ingredients.
Heat 1 TBS broth in a medium soup pot. Healthy Sauté onion, garlic, and carrots in broth for 5 minutes over medium heat, stirring frequently.
Add mushrooms and continue to sauté for another 3 minutes. Add drained barley and Tawny Port and cook for about 2 minutes.
Add rest of broth and bring soup to a boil on high heat. Once it comes to a boil, reduce heat to medium and simmer for about 40 minutes, or until barley and carrots are tender.
Add herbs, salt, and pepper at the end of cooking and serve.

Healthy Recipes #21 5 Spice Onion Soup

Ingredients:
Onion Broth
1 medium onion, chopped
1 TBS + 6 cups chicken or vegetable broth
1/2 inch fresh peeled ginger, sliced
6 whole cloves
1 cinnamon stick, about 4 inches long
3 star anise
1/2 tsp dried fennel seeds
6 whole dried medium shiitake mushrooms
1 TBS soy sauce
1 TBS blackstrap molasses



Additional Soup Ingredients
2 onions, cut in half and sliced thin
6 cloves garlic, sliced
salt and white pepper to taste


Directions:
Chop 1 onion. Thinly slice two onions and garlic, which will later be added.
To prepare onion broth, heat 1 TBS chicken or vegetable broth in medium soup pot.Healthy Sauté chopped onion over medium heat for 5 minutes, stirring frequently, until translucent. Add 6 cups of chicken or vegetable broth and remaining onion broth ingredients and stir. Bring to a boil, reduce heat to medium low, and simmer ingredients briskly together for 20 minutes, uncovered. This will bring out a lot of flavor from the ingredients.
In a separate medium sized stainless steel skillet, heat 1 TBS of the onion broth over medium heat. Healthy Sauté sliced onions over medium low heat in broth, stirring often for about 5 minutes, until translucent. Add garlic and sauté for another minute.
After cooking broth for 20 minutes strain while it is still hot and return liquid to pan.
Slice mushrooms (and discard rest of strained ingredients) and return to broth.
Add sautéed onions and garlic and season with salt and white pepper to taste.

Healthy Recipes #20 Prunes & Orange Sauce

Ingredients:
1 cup orange juice, preferably fresh squeezed
1 TBS fresh lemon juice
1 tsp grated or minced lemon zest
1/4 cup honey
1/2 tsp cinnamon
1/4 cup chopped walnuts
24 pitted prunes


Directions:
Combine orange and lemon juice, lemon zest, honey, and cinnamon in a medium sized saucepan. Bring to a simmer on high heat and add prunes.
Turn the heat as low as possible and cover. Simmer gently for only about 10 minutes. Keep an eye on them so prunes don't get soggy. Add chopped walnuts and cook for another couple of minutes.
Remove prunes with a slotted spoon and turn the heat to medium-high; reduce the liquid to about half. Pour the syrup over the prunes and chill or serve warm.

Healthy Recipes #19 Poached Huevos

Ingredients:
1 medium onion, minced
4 medium cloves garlic, chopped
1 tsp apple cider vinegar, or any other light vinegar
about 4 cups water
3 + 1 TBS chicken or vegetable broth
4 cups black beans or 2 15 oz cans (no BPA), drained 2 tsp ground cumin
1-1/2 TBS red chili powder
2 TBS chopped fresh cilantro
salt and black pepper to taste
4 chicken eggs, preferably organic
prepared salsa
2 cups shredded romaine lettuce
1 large avocado, cubed


Directions:
Mince onion and chop garlic and let sit for 5 minutes to bring out their health-promoting benefits.
Bring water and vinegar to a light boil in a shallow pan. Make sure there is enough water to cover eggs.
In a separate stainless steel skillet, heat 1 TBS broth. Healthy Sauté onion in broth over medium heat for about 3 minutes stirring frequently, until translucent. Add garlic, beans, red chili powder, cumin, and rest of broth while egg water is coming to a boil. Warm beans for about 10 minutes on medium low heat, stirring occasionally. Add cilantro, salt, and pepper.
To poach eggs, crack into water and cook about 5 minutes, just until the white is set and the yolk have filmed over. Remove with a slotted spoon, and place eggs over beans. Serve with salsa, shredded romaine lettuce, and avocado.

Healthy Recipes #18 Poached Eggs Over Mushrooms

Ingredients:
6 cups chopped collard greens
1 medium onion, cut in half and sliced thin
6 fresh shiitake mushrooms, sliced medium thick, stems removed
4 fresh omega-3-rich eggs
about 4 cups water
1 TBS apple cider vinegar, or any white wine vinegar



Dressing
1 TBS fresh lemon juice
1 TBS minced fresh ginger
3 medium cloves garlic pressed
1 TBS soy sauce
1 TBS extra virgin olive oil
salt and white pepper to taste


Directions:
Slice onions and press garlic and let sit for 5-10 minutes to bring out their health-promoting benefits.
Bring 2" of water to a boil in a steamer pot.
Rinse greens well. Roll or stack leaves and cut into 1/4" slices and cut again crosswise. Let sit for 5-10 minutes.
Steam collard greens, mushrooms and onions together for 5 minutes.
While steaming greens, get ready for poaching eggs by bringing water and vinegar to a fast simmer in a small, shallow pan. You can start on high heat, and once it comes to a boil, reduce heat to a simmer before adding eggs. Make sure there is enough water to cover eggs.
Mix together lemon juice, ginger, garlic, soy sauce, olive oil, salt, and pepper in a small bowl.
Poach eggs until desired doneness. This will take about 5 minutes, or just until the white is set and the yolk has filmed over.
Remove vegetables from steamer and toss with dressing. Remove eggs from water with a slotted spoon and place on plate of tossed greens.

Healthy Recipes #17 Best Oatmeal

Ingredients:
2-1/4 cups water
dash salt
1 cup regular rolled oats
1/2 tsp cinnamon
1/4 cup dried cranberries
1/4 cup chopped walnuts
1 TBS ground flaxseeds
1 TBS blackstrap molasses
1 cup milk or dairy-free milk alternative


Directions:
Combine the water and salt in a small saucepan and turn the heat to high.
When the water boils, turn the heat to low, add oatmeal, and cook, stirring, until the water is just absorbed, about 5 minutes. Add cinnamon, cranberries, walnuts, and flaxseeds. Stir, cover the pan, and turn off heat. Let set for 5 minutes. Serve with milk and molasses.

Healthy Recipes #15 Millet with Dried Fruits

Ingredients:
1 cup millet
dash of salt
2 cups water
1-1/2 cups dried apricots and prunes combined
1 cup chopped nuts and seeds such as walnuts, sunflower seeds, or cashews
2 cups orange juice, preferably fresh squeezed
1 TBS fresh lemon juice
1 tsp grated or minced lemon zest
2 TBS honey
*optional vanilla yogurt


Directions:
Cut dried fruit into quarters and simmer in small saucepan with orange juice, lemon juice, lemon zest, and honey for just about 5 minutes.
Remove fruit with a slotted spoon to a small bowl. Continue to cook sauce reducing it to about half in volume.
Return fruit to sauce. While sauce is simmering, bring water to a boil over high heat in medium sauce or soup pan. Add millet and bring back to a boil. Cover, and turn heat to low. Cook about 15 minutes, or until the liquid is absorbed and the millet is tender.
Stir chopped nuts or seeds into the millet at end of cooking. Top with stewed fruit sauce and a little vanilla yogurt.

Healthy Recipes #14 Italian Tofu Frittata

ngredients:
1 cup onion, chopped fine
4 cloves garlic, minced
1 cup zucchini, diced
1 cup red bell pepper, diced
2 cups finely chopped kale (remove stems)
1 cup chopped fresh tomato
1/4 cup chicken or vegetable broth
2 TBS red wine vinegar
5 oz firm light tofu, drained
4 egg whites
1 TBS dried Italian seasoning
1/4 tsp turmeric
salt and white pepper to taste
2 TBS chopped fresh parsley


Directions:
Chop onions and garlic and let sit for 5 minutes to bring out their health-promoting benefits.
Prepare rest of vegetables.
Purée tofu with egg whites, Italian seasoning, and turmeric in blender.
In 10-inch stainless steel pan, heat 2 TBS broth. When broth begins to steam add onion, garlic, zucchini, bell pepper, kale, and tomato and Healthy Sauté for about 1 minute over medium low heat, stirring often.
Add 1/4 cup broth and red wine vinegar. Pour tofu mixture over vegetables, cover and cook over low heat until mixture is completely firm and cooked, about 12 minutes. Top with chopped parsley.

Healthy Recipes #13 Bagel for Breakfast

Ingredients:
1/2 whole wheat bagel, toasted
1 large egg, preferably organic
1 tsp apple cider vinegar, or any light vinegar
2 slices tomato
2 slices avocado
2 oz low-fat cheese


Directions:
Bring water and 1 tsp vinegar to a light boil in a shallow pan. Make sure there is enough water to cover egg.
While water is coming to a boil, slice bagel in half and toast.
Place tomato, avocado, and cheese on top of toasted bagel.
poach eggs, crack into water and cook about 5 minutes, just until the white is set and the yolk has filmed over. Remove with slotted spoon. Place on top of bagel. Season with salt and pepper to taste. Serve open faced.

Healthy Recipes #12 Frittata

Ingredients:
2 whole eggs
4 egg whites
pinch of turmeric
1/2 medium onion, chopped fine
1 TBS chicken or vegetable broth
3 medium cloves garlic, chopped
2 cups thinly sliced zucchini
1/2 4 oz can diced green chili
1 small tomato, chopped with excess pulp removed
2 TBS chopped cilantro
salt and black pepper to taste


Directions:
Chop onions and garlic and let sit for at least 5 minutes to enhance their health-promoting properties.
Beat together eggs, egg whites, turmeric, and a pinch of salt and pepper. Set aside.
Heat 1 TBS broth in 10-12 inch stainless steel skillet. Healthy Sauté onion, garlic, and green chili for about 3 minutes stirring frequently.
After 3 minutes, add zucchini, tomato, cilantro, salt, and pepper to zucchini mixture.
Pour egg mixture over vegetables. Turn heat to low and cover. Cook for about 10 minutes checking periodically to see if eggs are firm. When done, run a rubber spatula around edge of frittata, cut into four wedges and serve.

Healthy Recipes #11 Energizing Oatmeal

Prep and Cook Time: 10 minutes

Ingredients:
1 cup old fashioned rolled oats
2 cups water
sea salt to taste
1/2 tsp cinnamon
1/4 cup raisins
1/4 cup sliced almonds
1 cup skim milk
1 TBS blackstrap molasses


Directions:
Bring the water and salt to a boil in a saucepan, then turn the heat to low and add the oats.
Cook for about 5 minutes, stirring regularly so that the oatmeal will not clump together. Add cinnamon, raisins and almonds, stir, cover the pan and turn off heat. Let sit for 5 minutes. Serve with milk and sweetener.

Healthy Recipes #10 Spanish Chicken and Potato Roast

Ingredients
1 1/2 pounds large Yukon gold potatoes, cut into 1 1/2-inch pieces
4 cloves garlic, smashed and coarsely chopped
2 tablespoons extra-virgin olive oil
Kosher salt
1 1/2 pounds skinless, boneless chicken thighs (5 to 6 thighs)
2 teaspoons smoked paprika
Freshly ground pepper
4 tablespoons roughly chopped fresh parsley
2 lemons (1 juiced, 1 cut into wedges)
2 large or 3 medium red onions, halved and thinly sliced



Directions
Cover the chicken with cold water in a saucepan and add 1 teaspoon salt. Remove strips of zest from half of the orange with a vegetable peeler; add the zest to the water. Cover and bring to a boil over high heat, then reduce the heat to medium-low and simmer, uncovered, until the chicken is cooked through, about 18 minutes. Remove the chicken and let cool.

Grate the remaining orange zest into a large bowl; juice the orange into the bowl. Stir in the mayonnaise, sour cream, mustard, celery, nuts, chives, poppy seeds, 1/2 teaspoon salt, and pepper to taste. Add the apricots, if desired.

Shred the chicken, discarding the bones and skin, and toss with the dressing. Stuff a few lettuce leaves and some of the chicken salad into each pita.

Per serving: Calories 749; Fat 41 g (Saturated 7 g); Cholesterol 109 mg; Sodium 957 mg; Carbohydrate 51 g; Fiber 8 g; Protein 43 g

Healthy Recipes #9 Poppy Seed-Chicken Pitas

Ingredients
3 skin-on, bone-in chicken breasts (about 2 pounds)
Kosher salt
1 large orange
1/2 cup mayonnaise
1/3 cup sour cream or low-fat Greek yogurt
1 tablespoon dijon mustard
1 stalk celery, chopped
1/2 cup chopped pecans, almonds or walnuts, toasted
1/4 cup chopped fresh chives
1 1/2 tablespoons poppy seeds
Freshly ground pepper
1/2 cup dried apricots, chopped (optional)
Torn lettuce leaves, for serving
4 whole-wheat pitas, halved



Directions
Cover the chicken with cold water in a saucepan and add 1 teaspoon salt. Remove strips of zest from half of the orange with a vegetable peeler; add the zest to the water. Cover and bring to a boil over high heat, then reduce the heat to medium-low and simmer, uncovered, until the chicken is cooked through, about 18 minutes. Remove the chicken and let cool.

Grate the remaining orange zest into a large bowl; juice the orange into the bowl. Stir in the mayonnaise, sour cream, mustard, celery, nuts, chives, poppy seeds, 1/2 teaspoon salt, and pepper to taste. Add the apricots, if desired.

Shred the chicken, discarding the bones and skin, and toss with the dressing. Stuff a few lettuce leaves and some of the chicken salad into each pita.

Per serving: Calories 749; Fat 41 g (Saturated 7 g); Cholesterol 109 mg; Sodium 957 mg; Carbohydrate 51 g; Fiber 8 g; Protein 43 g

Healthy Recipes #8 Roast Chicken with Spring Vegetables

Ingredients
3 1/2 pounds skin-on, bone-in chicken quarters
Kosher salt and freshly ground pepper
1 lemon, halved
3 tablespoons extra-virgin olive oil
1 pound fingerling or other small potatoes
2 bunches radishes
1 bunch scallions
1 bunch baby carrots
1/4 cup chopped fresh dill


Directions
Preheat the oven to 500 degrees F. Rinse the chicken and pat dry. Season with salt and pepper, then place skin-side up on a rimmed baking sheet. Squeeze 1/2 lemon over the chicken and drizzle with 1 tablespoon olive oil. Roast 15 minutes.

Meanwhile, cut the potatoes and radishes in half and cut the scallions into thirds. Toss the potatoes, radishes, carrots and the remaining 2 tablespoons olive oil in a bowl; season with salt and pepper.

Remove the chicken from the oven and scatter the vegetables around it. Continue to roast until the vegetables are tender and the chicken is golden and cooked through, about 20 more minutes. Squeeze the remaining 1/2 lemon over the chicken and vegetables. Top with the dill and season with salt.

Per serving: Calories 569; Fat 31 g (Saturated 7 g); Cholesterol 132 mg; Sodium 655 mg; Carbohydrate 27 g; Fiber 5 g; Protein 44 g

Healthy Recipes #7 Garlic Chicken and Potatoes

Ingredients
2 pounds small red-skinned potatoes, quartered
3 tablespoons extra-virgin olive oil
1/2 teaspoon cumin seeds (optional)
Kosher salt and freshly ground pepper
4 cloves garlic, finely chopped
2 tablespoons packed light brown sugar
1 lemon (1/2 juiced, 1/2 cut into wedges)
Pinch of red pepper flakes
4 skinless, boneless chicken breasts (1 1/2 to 1 3/4 pounds)
2 tablespoons chopped fresh cilantro or parsley

Directions
Position a rack in the lower third of the oven and preheat to 425 degrees F. Toss the potatoes with 1 tablespoon olive oil, the cumin seeds, 3/4 teaspoon salt, and pepper to taste. Spread in a large baking dish and roast until the potatoes begin to brown, 25 to 30 minutes.

Meanwhile, heat the remaining 2 tablespoons olive oil in a small skillet over medium heat. Add the garlic and cook, stirring frequently, until lightly golden, about 2 minutes. Remove from the heat and stir in the brown sugar, lemon juice and red pepper flakes.

Remove the baking dish from the oven, push the potatoes to the sides and arrange the chicken breasts in the middle. Season the chicken with salt and drizzle with the garlic mixture. Return to the oven and bake until the chicken is cooked through and the potatoes are tender, about 20 minutes. Remove from the oven; transfer the chicken to a cutting board and slice. Add the cilantro to the baking dish and toss with the potatoes. Serve the chicken with the potatoes and lemon wedges. Drizzle with the pan juices.

Healthy Recipes #6 Blackened Tilapia With Black-Eyed Pea Salad

Ingredients
1 tablespoon paprika
1/2 teaspoon ground cumin
Kosher salt and freshly ground pepper
4 6 -ounce tilapia fillets
1/3 cup jarred salsa verde
2 tablespoons white wine vinegar
2 tablespoons sour cream
3 tablespoons extra-virgin olive oil
4 cups shredded coleslaw mix (one 14-ounce bag)
1 15 -ounce can black-eyed peas, drained and rinsed
6 cups chopped romaine lettuce (about 1 small head lettuce)
Cornbread, for serving (optional)


Directions
Combine the paprika, cumin and 1/4 teaspoon each salt and pepper in a small bowl. Rub one side of the fish fillets with the spice mixture.

Whisk the salsa verde, vinegar, sour cream, 1 tablespoon olive oil, 1/4 teaspoon salt, and pepper to taste in a large bowl. Add the coleslaw mix and black-eyed peas and toss. Add the lettuce to the bowl but don't toss.

Heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat. Add 2 fish fillets, spice-side down, and cook until nicely blackened, 3 to 4 minutes. Carefully turn the fillets and continue cooking until the fish is firm and flaky, 2 to 3 more minutes. Remove to a plate and keep warm. Repeat with the remaining 1 tablespoon olive oil and 2 fish fillets.

Toss the salad and season with salt and pepper. Serve the fish with the salad and cornbread.

Healthy Recipes #5 Oven Fried Chicken

Ingredients
1/2 sleeve (about 20) whole-grain salted crackers, pulsed in a food processor until fine (about 1/2 cup)
2 1/2 cups corn cereal flakes, pulsed in a food processor to fine crumbs (about 1/2 cup)
2 tablespoons sesame seeds
3/4 teaspoon cayenne pepper
1/2 teaspoon garlic powder
2 egg whites
1 cup lowfat, plain yogurt
1 tablespoon Dijon mustard
1/2 teaspoon salt
Olive oil cooking spray
4 medium sized skinless chicken breasts and 4 skinless chicken thighs, rinsed and patted dry (about 3 1/2 pounds chicken)


Directions
Preheat oven to 375 degrees F. Lightly spray a baking sheet with olive oil.

Combine the crackers and corn cereal crumbs, sesame seeds, cayenne, and garlic powder in a shallow bowl. Reserve.

In a large bowl, combine egg whites, yogurt, Dijon mustard, and salt. Add the chicken pieces and coat thoroughly with the yogurt mixture.

One at a time, dip the chicken pieces in the cracker mixture, packing crumbs onto chicken. Arrange the chicken on a baking sheet and spray lightly with olive oil cooking spray.

Bake for 45 to 50 minutes, or until juices run clear when chicken is pierced with a knife.

Healthy Recipes #4 Light Chicken Caesar Salad

Ingredients
4 cups cubed day-old crusty bread (preferably whole wheat)
2 tablespoons extra-virgin olive oil
1/2 cup nonfat plain Greek yogurt
1 cup shredded parmesan cheese (about 2 ounces)
1 small clove garlic
2 anchovy fillets
Juice of 1 lemon
1 teaspoon dijon mustard
1 pound skinless, boneless chicken breasts
Kosher salt
2 romaine lettuce hearts, chopped
Freshly ground pepper


Directions
Make the croutons: Preheat the oven to 350 degrees F. Toss the bread cubes in a large bowl with 1 tablespoon olive oil. Spread on a baking sheet and bake until crisp, tossing halfway through, about 20 minutes.

Meanwhile, make the dressing: Puree the yogurt, 2 tablespoons parmesan, the garlic, anchovies, lemon juice, mustard and 2 tablespoons water in a mini food processor or a blender.

Pound the chicken between 2 pieces of plastic wrap with a heavy skillet until 1/2 inch thick. Brush a rimmed baking sheet with the remaining 1 tablespoon olive oil; add the chicken and season with salt. Brush evenly with 1 tablespoon of the dressing and sprinkle with 2 tablespoons parmesan. Broil, undisturbed, until golden and cooked through, about 5 minutes. Transfer to a cutting board.

Toss the lettuce, croutons and the remaining dressing and 3/4 cup parmesan in a large bowl. Thinly slice the chicken. Divide the salad among bowls, top with the chicken and season with pepper.

Healthy Recipes #3 Crunchy, Oven Baked Chicken Toes

Ingredients
1 cup corn flakes
1 cup plain bread crumbs
2 tablespoons brown sugar
1 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon ground allspice - the SECRET ingredient
3 tablespoons vegetable oil
1 1/2 pounds chicken breast tenders, 2 packages, cut into 2-inch pieces by GH (Grown-up Helpers)
1/3 cup all-purpose flour
2 eggs, beaten
1/4 cup honey mustard (recommended: Gulden's)
1/4 cup barbecue sauce

Directions
Have your GH (Grown-up Helper) turn the oven on to 375 degrees F.

In a pie pan or other shallow, large dish, pour out the corn flakes. Crush the cereal up with your hands. Mix in bread crumbs, sugar, salt, pepper, and allspice - your SECRET ingredient. Do not tell anybody what your secret ingredient is - ever! If they ask how you make your special chicken toes, tell them about everything EXCEPT the secret.

Drizzle about 3 tablespoons vegetable oil evenly over the breading, tossing and turning it to mix the oil all through the bread crumbs and crushed-up corn flakes. Have the GH pour the oil out slowly. A vegetable oil bottle has a big opening so, 3

tablespoons will pour out pretty quickly, probably by the time you can count to 5, so watch the GH closely and count really loudly!

Have your GH cut the chicken fingers into toes, 2-inch pieces. Turn the chicken in flour, eggs and then in the special crunchy breading. Arrange the chicken toes on a nonstick baking sheet. Make your GH go and wash their hands. Place the chicken toes in the oven and cook 15 minutes or until crisp and brown all over.

Mix together honey mustard and barbecue sauce in a small bowl. Serve hot chicken toes with honey mustard and barbecue sauce for dipping.

Healthy Recipes #2 Parmesan Fish Sticks

Ingredients
1 (18-ounce) center-cut salmon fillet, about 9 by 4 inches, skinned
1/2 cup all-purpose flour
1/2 teaspoon fine sea salt
1/4 teaspoon freshly ground black pepper
3 egg whites
1 cup grated Parmesan
1 cup seasoned bread crumbs
Olive oil, for drizzling
1/3 cup reduced fat mayonnaise
1/3 cup lowfat plain yogurt
1 tablespoon Dijon mustard
1 tablespoon chopped fresh parsley or chives


Directions
Fish sticks

Dipping Sauce

For the Fish Sticks:
Preheat the oven to 450 degrees F.

Rinse the salmon fillet and pat dry with paper towels. Cut the fish in half to make 2 fillets each about 4 by 4 1/2-inches in size. Starting on the longest edge, slice the fillets into 1/2-inch pieces. Lay the widest pieces, from the center, cut side down, and slice in half lengthways so all the pieces are equally about 1/2 by 1/2 by 4 1/2-inches in size.

Place the flour in a medium bowl and season with the salt and pepper. Place the egg whites in another bowl and beat until frothy, about 30 seconds. Combine the Parmesan and bread crumbs in a third bowl.

Coat the salmon pieces in the seasoned flour and pat to remove any excess flour. Dip the floured salmon in the egg whites and then into the Parmesan mixture, gently pressing the mixture into the fish. Place the breaded salmon pieces on a liberally oiled baking sheet. Drizzle lightly with the olive oil. Bake for 15 to 20 minutes until golden brown.

Mix the mayonnaise, yogurt, Dijon mustard, and parsley (or chives, if using) in a small dipping bowl.

Arrange the fish sticks on a serving platter and serve with the dipping sauce.

Cook's Note: The fish sticks can also be dipped in ketchup, marinara sauce, pesto, ranch dressing or vinaigrette.

Healthy Recipes #1 Slow Cooker Tortilla Soup

Ingredients
3 chicken thighs, skin removed
10 -ounce can diced tomatoes
with green chiles
1 1/2 cups cooked black beans
1 1/2 cups chicken broth
1 1/2 cups water
1 yellow onion, finely chopped
3 garlic cloves, finely minced
1 jalapeno, finely chopped
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
Juice of 1/2 lemon
20 tortilla chips
3 tablespoons finely chopped fresh cilantro
1/2 cup shredded Monterey Jack cheese

Directions
Place the chicken, tomatoes (and juices), beans, broth, water, onion, garlic, jalapeno, cumin, and chili powder in a slow cooker. Cover and cook on high for 3 to 4 hours or on low for 6 to 8 hours.

Uncover the slow cooker and use tongs to remove the chicken from the pot. Once cool enough to handle, remove the meat from the bones and shred, then return the meat to the pot. Stir in the lemon juice. Crumble a few tortilla chips into each bowl and cover with some soup. Serve sprinkled with cilantro and grated cheese.

Healthy foods #30 Red Wine

Why it’s good for you: If you can drink responsibly and moderately — up to two glasses a day for men, one for women — red wine is another good-for-you treat. A compound in red wine called resveratrol  and lower risk of diabetes and heart disease. According to Janet Bond Brill, wines made from grapes grown in cooler regions, like pinot noir from Oregon, contain the highest concentration of resveratrol.

How to drink it: Is there a wrong way to drink red wine?

Serving size: 3.5 oz.

Calories: 87

Healthy foods #29 Dark Chocolate

Why it’s good for you: If you want to treat yourself, dark chocolate is the way to go. It’s better than milk chocolate because of its high concentration of cocoa, which is packed with disease-fighting antioxidant plant chemicals called flavonol; milk chocolate contains only modest amounts. Those antioxidants can help reduce the risk of blood clots and lower blood pressure and inflammation as well as improve insulin resistance. A recent study found that those who indulged in a little bit of chocolate five times a week were slimmer than those who didn’t. “I tell all my patients that a little can go a long way,” says Janet Bond Brill. “Eat chocolate by the piece and not by the pound.”

How to eat it: Keep a dark-chocolate bar around and have a little piece when you crave a treat.

Serving size: 1 oz.

Calories: 170

Recipe: Dr. Janet’s Flourless Dark-Chocolate Brownies with Walnuts 
Yield: 16 servings

Ingredients
1 15-oz. can black beans, drained and rinsed
¾ cup packed Splenda brown-sugar blend
½ cup quick-cooking oats
¼ cup unsweetened dark cocoa powder
¼ cup extra-virgin olive oil
2 tablespoons ground flaxseeds
1 tablespoon espresso powder
1 teaspoon vanilla extract
¼ teaspoon salt
½ cup chopped walnuts

Preheat oven to 350°F. Spray a 9-in. baking pan with nonstick cooking spray. Place black beans in a mixing bowl. Add the sugar, oats, cocoa powder, olive oil, espresso powder, flaxseeds, vanilla and salt. With an electric mixer, blend the ingredients for about 2 minutes until the black beans are mushy and the mixture is smooth. Scrape batter into the prepared pan and bake for 30 to 35 minutes until the edges pull away from the sides of the pan and the middle of the brownies is firm. Let cool before slicing into 16 pieces.

Nutrition per serving (1 brownie):
Calories: 140
Fat: 6 g
Sodium: 89 mg
Carbohydrates: 16 g
Dietary fiber: 2 g
Sugars: <1 g
Protein: 3 g

Healthy foods #28 Fat-Free Greek Yogurt

Why it’s good for you: Greek yogurt counts toward your daily dairy intake, and it packs plenty of protein to keep you full for longer.

How to eat it: Add walnuts and banana for a supernutritious breakfast

Serving size: 6 oz.

Calories: 100

Recipe: Dr. Janet’s Pumpkin-Pie Yogurt Snack
Yield: 1 serving

Ingredients
1 6-oz. container of 0% (fat-free) Greek yogurt
¼ cup canned pumpkin puree (no sugar added)
2 packets Splenda with fiber (or sweetener of choice)
¼ teaspoon pumpkin-pie spice
2 tablespoons fat-free whipped cream
1 tablespoon chopped (diced) walnuts

Mix all ingredients together; top with whipped cream and walnuts if desired.

Nutrition per serving:
Calories: 170
Fat: 5 g
Cholesterol: 0 mg
Sodium: 70 mg
Carbohydrates: 16 g
Dietary fiber: 3 g
Sugars: 10 g
Protein: 17 g

Healthy foods #27 Fat-Free Milk

Why it’s good for you: Dairy products are a primary source of calcium for Americans, and they also contain vitamin D, both of which contribute to bone health. Eating low-fat or nonfat dairy has been associated with a reduced risk of heart disease and Type 2 diabetes and with lower blood pressure in adults. And chocolate milk is a great way 

How to eat it: Drink a glass by itself or add it to oatmeal or cereal.

Serving size: 1 cup

Calories: 86

Recipe: Dr. Janet’s European-Style Thick Hot Cocoa
Yield: 2 cups (4 servings)

Ingredients
½ cup unsweetened cocoa powder
2 tablespoons Splenda brown-sugar blend
1 tablespoon cornstarch
1/8 teaspoon ground cinnamon
2 cups fat-free milk

In a saucepan, mix cocoa, sugar, cornstarch and cinnamon. Whisk in 1 cup milk to make a thick paste and to dissolve the dry ingredients. This will look like thick chocolate frosting. Whisk in the remaining 1 cup milk until smooth. Place over low heat and stir until steaming and thick. Do not boil. Serve hot. (For more creaminess, you can add a little fat-free half-and-half and a dollop of fat-free whipped topping.)

Nutrition per serving (½ cup):
Calories: 190
Sodium: 95 mg
Fat: 2.5 g
Carbohydrates: 34 g
Dietary fiber: 3 g
Sugars: 26 g
Protein: 9 g

Recipe from Janet Bond Brill, Ph.D., R.D., LDN, author of Cholesterol Down, Prevent a Second Heart Attack and the upcoming Blood Pressure Down

Healthy foods #26 Tuna

Why it’s good for you: Tuna is high in protein, vitamin B, selenium and omega-3 fatty acids. Pregnant women and small children should , however, because tuna is also high in the neurotoxin methylmercury. For everyone else, tuna — including canned — is a good sandwich and salad staple.

How to eat it: A tuna sandwich is an easy on-the-go lunch. You can also top whole-grain crackers with tuna for a delicious snack.

Serving size: 3 oz.

Calories: 99

Recipe: Dr. Janet’s Tuna and Tofu Salad
Yield: 2 servings

Salad
Ingredients
4 cups red leaf lettuce, washed, dried and torn
1 large ripe tomato, diced
½ large Vidalia sweet onion, sliced
¼ cup green onions, sliced
½ cup sliced button mushrooms
1 block (14-oz. package) extra-firm tofu
1  can (12 oz.) water-packed tuna

Arrange lettuce on a large salad plate. Cut tofu into 1-in. cubes and add to salad. Mix tomato and onion together and sprinkle over tofu. Sprinkle drained tuna flakes over tomato mixture, then add green onions. Pour chilled dressing in desired amount over salad before serving.

Dressing
Ingredients
1 clove garlic, minced
1 tablespoon balsamic vinegar (well aged)
1 ½ teaspoons Dijon mustard
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
1/3 cup extra-virgin olive oil

Whisk together all dressing ingredients except the oil and blend until smooth. Slowly add in the oil and mix until dressing has a thick consistency. Chill dressing until ready to serve salad.

Nutrition per serving (½ recipe):
Calories: 461
Fat: 17 g
Cholesterol: 51 mg
Sodium: 779 mg
Carbohydrates: 15 g
Dietary fiber: 2 g
Sugars: 7 g
Protein: 60 g

Healthy foods #25 Almonds

Why they’re good for you: Like other tree nuts, almonds are a rich source of protein. They’re also high in calcium and monounsaturated fat (the heart-healthy kind found in olive oil). A daily handful could help lower your bad LDL cholesterol and risk of heart disease.

How to eat them: If you’re eating almonds plain, go for the dry-roasted, unsalted variety. Buy sliced almonds and sprinkle them on salads or into baked goods. They also make scrumptious nut butters. For people who avoid dairy, almond milk is a tasty alternative.

Serving size: 1 oz. (about 23 nuts)

Calories: 163

Recipe: Dr. Janet’s Chocolate Almond Decadence
Yield: 12 servings (slices)

Cake
Ingredients
6 squares of Baker’s unsweetened baking chocolate
¾ cup Take Control light margarine
2 cups sugar
½ cup flour
½ cup almond flour (grind raw, natural almonds in a food processor until they’re a fine powder)
1 cup (4 oz.) unsweetened applesauce
3 egg whites
1 teaspoon vanilla extract
½ cup Nestlé Toll House semisweet chocolate mini morsels

Preheat oven to 350°F. Spray a 9-in.-by-13-in. baking pan with nonstick cooking spray and set aside. Combine the first two ingredients in a large microwavable bowl and microwave on high for 2 minutes. Remove and stir until chocolate is totally melted. In another large mixing bowl, combine sugar, flour and almond flour. Add in remaining ingredients and mix well until completely blended. Pour batter into baking pan and bake for 30 to 35 minutes or until center is firm to the touch. Let stand until set and serve warm, topped with raspberry coulis and fat-free whipped topping if desired.

Raspberry coulis
Ingredients
2 ½ cups fresh raspberries
1/3 cup sugar
1 teaspoon fresh lemon juice

In a saucepan, combine raspberries, sugar and lemon juice and cook over low heat, stirring gently until sugar is dissolved. When mixture just begins to simmer, remove from heat and pour into a food processor. Process until smooth. Drizzle coulis over chocolate almond cake; add a dollop of fat-free whipped topping.

Nutrition per serving (1 slice of cake, with 2 tablespoons raspberry coulis):
Calories: 378
Fat: 19 g
Sodium: 125 mg
Carbohydrates: 57 g
Dietary fiber: 5 g
Sugars: 45 g
Protein: 5 g

Healthy foods #24 Chia Seeds

Why they’re good for you: Like flaxseeds, chia seeds are a good source of the plant omega-3 fatty acid ALA and protect against inflammation, arthritis and heart disease. Unlike flax, chia seeds don’t need to be ground or refrigerated.

How to eat them: Sprinkle seeds into cereals, oatmeal, salads, breads and smoothies.

Serving size: 1 oz.

Calories: 138

Recipe: Whole-Wheat Chia Pumpkin Pancakes
Yield: 10 pancakes

While normal pancakes may not pack much of a nutritional punch, these ones are made with whole-grain flour, chia seeds, pumpkin and steel-cut oats — filled with fiber, healthy fats and nutritional goodness.

Ingredients
1 cup whole-wheat flour
½ cup cooked steel-cut oats
 (¼ cup dry, cooked in water)
1 cup light soy milk
¼ cup egg substitute
1 tablespoon canola oil
2 tablespoons honey
¼ cup pure canned pumpkin
½ teaspoon pumpkin-pie spice
1 ½ teaspoons baking powder
¼ teaspoon salt
2 tablespoons chia seeds
Syrup or other desired toppings

Spray griddle or pan with cooking spray and bring to a medium heat. Beat egg substitute with soy milk and oil. Add in pumpkin and stir. Add in cooked oatmeal and mix well. In a separate bowl, combine flour, pumpkin-pie spice, baking powder and salt. Slowly stir flour mixture into pumpkin-egg mixture. Add honey and stir until combined. 
At the last minute, stir in chia seeds. Pour ¼-cup portions of batter onto griddle and cook until edges of pancakes start to bubble and bottoms are light brown. Flip and cook until centers are completely done, about 3 to 4 minutes. Top with syrup or other desired toppings.

Nutrition per serving (3 small pancakes):
Calories: 270
Fat: 8 g
Cholesterol: 0 mg
Sodium: 420 mg
Carbohydrates: 45 g
Dietary fiber: 9 g
Sugars: 10 g
Protein: 10 g

Healthy foods #23 Flaxseeds

Why they’re good for you: Seeds are good sources of plant protein; flaxseeds are also high in the plant-based omega-3 fatty acid called ALA and are very heart-healthy. Just be sure to grind them up before eating.

How to eat them: Sprinkle ground seeds into cereals, oatmeal, salads, breads and smoothies. Flaxseeds can also be an excellent source of healthy fat in your baked goods.

Serving size: 1 tablespoon

Calories: 37

Recipe: Crock-Pot Oatmeal
Yield: 8 servings

Ingredients
1 cup steel-cut oats
1 cup dried cranberries
2 cups water
4 cups light soy milk
1 ripe banana, sliced
½ cup ground flaxseeds
½ cup chia seeds
Pinch of cinnamon
Chopped almonds
Brown sugar (optional)
Fat-free half-and-half (optional)

Spray inside of Crock-Pot with nonstick cooking spray. Combine all ingredients in Crock-Pot and stir. Cover and cook on low for 8 to 9 hours. Garnish with chopped almonds, brown sugar and half-and-half if desired.

Nutrition per serving (approximately 1 cup):
Calories: 195
Fat: 5 g
Sodium: 52 mg
Carbohydrates: 34 g
Dietary fiber: 6 g
Sugars: 7 g
Protein: 6 g

Healthy foods #22 Lean Meat

Why it’s good for you: Meat is high in protein, B vitamins, vitamin E, iron, zinc and magnesium. But it’s important to differentiate between lean meats and those high in saturated fat and cholesterol. Boneless, skinless chicken breasts and turkey cutlets are your leanest poultry choices; as for beef, round steaks and roasts, top loin, top sirloin, chuck shoulder and arm roasts are the leanest cuts. If you’re craving a burger, make your patties with the leanest ground beef available, labeled at least “90% lean.” For lunch meats, check labels to make sure they’re low in fat and sodium.

How to eat it: To keep meats healthy during preparation, trim away all visible fat before cooking and drain any fat that emerges during cooking. Skip the breading and frying; opt for broiling, grilling or roasting instead.

Serving size: About 3 oz., cooked

Recipe: Sam’s Slow-Cooker Turkey Chili
Yield: 10 cups; 8 servings

Ingredients
2 tablespoons olive oil
1 medium onion, peeled and chopped (about 1 cup)
1 large red bell pepper, seeded and chopped (about 1 cup)
4 cloves garlic, peeled and minced
2 tablespoons chili powder
2 tablespoons unsweetened cocoa powder
1 teaspoon ground cumin
2 teaspoons salt-free seasoning blend
½ teaspoon freshly ground black pepper
1 lb. extra-lean ground turkey breast
3 cups low-sodium vegetable juice
1 15-oz. can no-added-salt diced tomatoes in their juice
2 15-oz. cans kidney beans, drained and rinsed
2 tablespoons molasses
2 avocados, peeled and diced
½ cup plain yogurt, divided

In a large skillet, heat olive oil over medium heat. Add onion and bell pepper and cook until tender, about 5 minutes. Stir in the garlic, chili powder, cocoa powder, ground cumin, salt-free seasoning blend and pepper. Cook for 1 minute to blend the spices. Pour onion and spice mixture into slow cooker. Cook the turkey in the same skillet, breaking the turkey into small pieces and cooking until the turkey breast is no longer pink. Place in the slow cooker. Add the vegetable juice, chicken broth, tomatoes and their juice, kidney beans and molasses. Cover the slow cooker and set on low. Cook for 4 hours. Serve garnished with diced avocado and a spoonful of plain yogurt.

Nutrition per serving (1 ¼ cup):
Calories: 321
Sodium: 137 mg
Fat: 12 g
Carbohydrates: 34 g
Dietary fiber: 10 g
Sugars: 9 g
Protein: 23 g

Healthy foods #21 Bulgur

Why it’s good for you: Bulgur is one of several lesser-known whole grains that pack a wealth of fiber and B vitamins. The low-glycemic-index food, which is good for your insulin levels and blood glucose, is a Middle Eastern favorite made from wheat kernels that have been boiled, dried and cracked; it’s sometimes referred to as cracked wheat. Other less familiar yet tasty whole grains include millet, buckwheat, farro, barley and amaranth.

How to eat it: Bulgur is great in breads, salads and side dishes. It’s the main ingredient in the Middle Eastern salad tabbouleh.

Serving size: ½ cup cooked 

Calories: 151

Recipe: Dr. Janet’s Easy Tabbouleh Salad
Yield: 6 servings

Ingredients
1 cup bulgur wheat
2 cups boiling water
1 cucumber, peeled and diced
2 cups diced plum tomatoes
¾ cup diced red onion
3 tablespoons extra-virgin olive oil
3 tablespoons fresh lemon juice
2 cloves fresh garlic, minced
2 cups fresh parsley, chopped
Salt and pepper to taste

Place bulgur wheat in a large stainless-steel bowl and pour boiling water over it. Let soak for 30 minutes, then drain bulgur and set aside. In a salad bowl, mix together cucumber, tomatoes and onion. In another bowl, for the dressing, combine olive oil, lemon juice, garlic, salt and pepper. Pour over vegetables and toss. Add bulgur and toss. Add parsley, stir and refrigerate for at least one hour before serving.

Nutrition per serving (1 cup):
Calories: 180
Sodium: 20 mg
Fat: 8 g
Carbohydrates: 26 g
Dietary fiber: 7 g
Sugars: 4 g
Protein: 5 g

Healthy foods #20 Steel-Cut Oatmeal

Why it’s good for you: Oatmeal is high in the fiber beta-glucan, which lowers levels of bad LDL cholesterol. Nutritionists recommend steel-cut oats because they’re minimally processed, without additives. “Oatmeal is the best way to start your day,” says Brill. “It’s a whole grain and a great heart-healthy food. It has antioxidants that are unique to oats too.” Oatmeal’s an ideal postworkout food as well, since it contains energy-producing B vitamins and carbohydrates that replenish your muscles.

How to eat it: You can cook oatmeal with milk or water. Add cinnamon and walnuts for extra flavor, nutrients and crunch.

Serving size: ¾ cup cooked

Calories: 124

Recipe: Steel-Cut-Oats Risotto with Mushrooms and WalnutsYield: 4 servings

Ingredients
1 tablespoon extra-virgin olive oil
1 cup sliced summer squash (zucchini, yellow or crookneck)
1 cup sliced leeks (green and white sections)
2 cup sliced brown mushrooms
2 garlic cloves, minced
½ teaspoon ground black pepper
2 ½ cups low-sodium vegetable broth
½ cup white wine
1 cup uncooked steel-cut oats
½ cup chopped walnuts
1/3 cup packed chopped fresh basil

Heat the olive oil in a large saucepan. Add the squash, leeks, mushrooms, garlic and black pepper and sauté for 3 minutes. Meanwhile, heat the broth and wine in a small saucepan over medium heat until warm but not boiling. Stir the oats and walnuts into the vegetable mixture, then ladle approximately ½ cup of the warm broth mixture over it. Cook over medium heat, stirring constantly, until the liquid is absorbed. Add another ½ cup broth mixture and continue cooking, stirring and adding more warm broth until all the broth has been incorporated and the risotto is creamy and tender, about 20 minutes. Stir in the fresh basil and serve immediately.

Nutrition per serving (1 cup):
Calories: 331
Fat: 16 g
Sodium: 51 mg
Carbohydrates: 34 g
Dietary fiber: 7 g
Protein: 11 g

Healthy foods #19 Quinoa

Why it’s good for you: Not only is quinoa considered a whole grain; it’s also a complete protein, containing all the amino acids necessary for building muscle and upping metabolism.

How to eat it: Try quinoa anytime you’d ordinarily eat rice; it’s also a good ingredient for veggie burgers.

Serving size: 1 cup cooked

Calories: 222

Recipe: Dr. Janet’s Quinoa with Walnuts and Currants
Yield: 6 servings

Ingredients
1 cup quinoa, rinsed
2 cups reduced-sodium chicken or vegetable broth
¼ cup dried currants
½ cup chopped walnuts, toasted
¼ cup finely sliced scallions, green and white part (2 thin scallions)

Rinse the quinoa in a fine-mesh strainer with cool running water before cooking, to remove the saponin, a natural coating on the quinoa, which can be an irritant to the stomach if not removed. Some quinoa is sold prerinsed.

In a saucepan, bring the quinoa and broth to a boil. Add the currants; cover and reduce heat to low. Cook for 15 minutes. Turn off the heat, leave covered, and let sit for 5 minutes. Then open the pan and lightly fluff the quinoa with a fork to separate the grains. Gently stir in the walnuts and scallions. Serve warm or at room temperature.

Nutrition per serving (½ cup):
Calories: 194
Fat: 8 g
Sodium: 192 mg
Carbohydrates: 26 g
Dietary fiber: 3 g
Sugars: 4 g
Protein: 7 g

Healthy foods #18 Whole-Wheat Bread

Why it’s good for you: The government’s dietary guidelines that at least half the grains you eat bewhole. This means intact grains that contain the entire grain kernel: the bran, germ and endosperm. Refined grains (which are used in white bread and white rice), in contrast, are milled, meaning the bran and germ have been removed to give the grains a soft, finer texture; this process also strips the grains of dietary fiber, iron and several B vitamins.

The reason you want whole grains in your diet: their high dietary fiber and nutrients are linked to lower risks of heart disease, some cancers, diabetes and obesity; plus, they help lower cholesterol, blood sugar and blood pressure. Switching from white to whole-wheat bread is one good way to up your whole-grain intake.

Word to the wise: Beware of breads that are marketed as “multigrain,” “made with whole grains” or “enriched.” While these products may contain some whole grains, they’re likely to contain refined grains too. Stick to products labeled as “100% whole grain.”

How to eat it: Simply swap white bread for whole wheat on all your sandwiches.

Serving size: 1 slice

Calories: 69

Recipe: Dr. Janet’s Whole-Wheat Pita Crisps
Yield: 1 serving

Ingredients
1 large 100% whole-wheat pita bread
Dash of paprika

Cut pita into four wedges. Place pita on baking sheet and sprinkle with paprika. Toast in toaster oven until crisp.

Nutrition per serving (1 pita):
Calories: 120
Fat: 1 g
Sodium: 240 mg
Carbohydrates: 25 g
Dietary fiber: 3 g
Sugars: 0 g
Protein: 4 g

Healthy foods #17 Tomatoes

Why they’re good for you: This familiar fruit has a long list of nutrients, including vitamins A, C and K. Its deep red color comes courtesy of the antioxidant lycopene, which helps lower inflammation and cholesterol and is linked to better heart health.

How to eat them: You know the drill; tomatoes can be chopped up and added to just about anything. They also make a great base ingredient for several fall soup recipes.

Serving size: 1 cup fresh or cooked

Calories: 32–43

Recipe: Dr. Janet’s Roasted Fresh Tomato Soup
Yield: 6 servings

Ingredients
3 ½ lb. ripe tomatoes, halved
1 small onion, peeled and quartered
2 garlic cloves, halved
2 tablespoons extra-virgin olive oil
2 tablespoons fresh thyme
1 teaspoon kosher salt
¼ teaspoon freshly ground black pepper
15 fresh basil leaves

Preheat oven to 400°F. Spray a large rimmed baking sheet with nonstick cooking spray. Place tomatoes, onion and garlic on the prepared pan. Drizzle with the olive oil, thyme, ½ teaspoon salt and pepper. Shake the pan back and forth a few times to coat the vegetables with the oil and seasonings. Bake until tender, about 25 minutes. When cool, blend the roasted tomatoes, along with the basil and the remaining ½ teaspoon salt, in batches if necessary. Transfer to a saucepan and heat if desired, or refrigerate to chill.

Nutrition per serving (1 cup):
Calories: 135
Fat: 10 g
Sodium: 208 mg
Carbohydrates: 12 g
Dietary fiber: 4 g
Sugars: 7 g
Protein: 3 g

Healthy foods #16 Brussels Sprouts

Why they’re good for you: As a cruciferous veggie, this pungent vegetable contains sulfur compounds called glucosinolates that not only give them their aroma but also help lower the risks of prostate, lung, stomach and breast cancers.

How to eat them: Roasted and sautéed brussels sprouts make great side dishes. They’re hearty and great for fall recipes.

Serving size: ½ cup cooked

Calories: 28

Recipe: Dr. Janet’s Roasted Brussels Sprouts
Yield: 4 servings

Ingredients
1 pound brussels sprouts, trimmed and cut in half
2 tablespoons extra-virgin olive oil
3 garlic cloves, peeled and sliced
½ teaspoon kosher salt
½ teaspoon freshly ground black pepper

Preheat oven to 375°F. In a glass baking dish, toss brussels sprouts with olive oil, sliced garlic, salt and pepper. Bake for 30 to 35 minutes until lightly browned.

Nutrition per serving (2/3 cup):
Calories: 113
Fat: 7 g
Sodium: 174 mg
Carbohydrates: 11 g
Dietary fiber: 4 g
Sugars: 3 g
Protein: 4 g

Healthy foods #15 Eggplant

Why it’s good for you: “It may be an unglamorous food, but eggplant is packed with fiber and contains the whole gamut of B vitamins, which give you all the energy you need,” says registered dietitian Gloria Tsang, founding editor of HealthCastle.com. Its deep purple color is evidence that it has powerful antioxidants to protect cells and control lipid levels.

How to eat it: Eggplant is a very versatile vegetable. It can be baked or roasted for an entrée or mixed into a dip or side dish.

Serving size: ½ cup cooked

Calories: 17

Recipe: Mia’s Whole-Grain Pizza with Arugula, Eggplant and Caramelized Onion
Yield: 16 slices

This recipe makes two 12-in. pizzas. One pound of store-bought whole-wheat pizza dough made with olive oil can be substituted for homemade dough if desired. If King Arthur flour is not available in your area, substitute 1 cup whole-wheat flour mixed with 1 ¾ cups unbleached all-purpose flour.

Dough
Ingredients
2 ¾ cups King Arthur white whole-wheat flour
2 tablespoons quick-rise yeast
1 teaspoon kosher
1 cup warm water (105°–115°F)
¼ cup extra-virgin olive oil
½ teaspoon honey

In a food processor fitted with plastic blade, blend the flour, yeast and salt. In a 2-cup measuring cup, combine the water, olive oil and honey. With the food processor running, add the water-oil mixture and blend until the flour forms a ball of dough. Process for 1 minute to knead the dough. The dough will be a bit sticky; if it’s too wet, add up to ½ cup more flour. Spray a bowl with nonstick cooking spray. Put the dough into the prepared bowl, cover with plastic wrap and let rise in a warm place for about 1 hour, until the dough doubles in size.

Toppings
Ingredients
¼ cup plus 2 tablespoons extra-virgin olive oil, divided
2 large onions, thinly sliced
1 ¼ teaspoons kosher salt, divided
¼ teaspoon freshly ground black pepper
1 8-oz. eggplant, cut into 1-in. cubes
5 oz. (about 4 cups) baby arugula
2 teaspoons cornmeal, divided
2 tablespoons olive oil for brushing the crust, divided
¼ cup finely shredded Parmigiano-Reggiano cheese

In a large skillet over medium heat, heat 2 tablespoons olive oil. Add the onion, salt and pepper. Cook, stirring occasionally until golden brown, about 15 minutes. Remove to a bowl. In the same skillet, heat 1 tablespoon olive oil. Add the eggplant and salt and cook, stirring, for 2 minutes. Cover and cook, stirring occasionally, for 5 minutes to soften the eggplant. Uncover and cook for 2 to 3 more minutes to remove any excess moisture. Remove to a bowl. In the same skillet, heat 1 tablespoon olive oil. Add arugula and cook, tossing the arugula until it is wilted. Remove from the skillet and set aside.

To assemble the pizzas, preheat the oven (and a baking stone if desired) to 425°F.  Punch down the dough and divide into two pieces. Set on a lightly floured surface and cover with a towel to rest for 5 minutes. For each pizza, sprinkle a baking sheet with 1 teaspoon cornmeal. Roll one piece of dough into a 12-in. circle and place on the prepared baking sheet. Brush dough with 1 tablespoon olive oil. Distribute ½ cup caramelized onions, ½ cup cooked eggplant and ¼ cup arugula on the dough. Sprinkle each with 2 tablespoons shredded cheese. Repeat with other piece of dough. Bake the pizzas for about 15 minutes until the crust is lightly browned. Cut each pizza into 8 slices.

Nutrition per serving (1 slice of pizza):
Calories: 164
Fat: 9 g (EPA 0 g, DHA 0 g, ALA <1 g)
Sodium: 335 mg
Carbohydrates: 18 g
Dietary fiber: 4 g
Sugars: 1 g
Protein: 4 g

Healthy foods #14 Red Beets

Why they’re good for you: Beets are a go-to source for folate, which helps metabolize amino acids and is important for pregnant women. Also, their red pigments fight cancer and lower the risk of heart disease.

How to eat them: Roasted beets are a great side dish. Add a dash of goat cheese for an even richer taste.

Serving size: ½ cup cooked

Calories: 37

Recipe: Dr. Janet’s Roasted Beets with Lemon Vinaigrette
Yield: 6 servings

Ingredients
6 beets, trimmed of greens and roots
2 tablespoons extra-virgin olive oil
2 teaspoons fresh lemon juice
1 garlic clove, peeled and minced
1 teaspoon Dijon mustard
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
¼ cup chopped fresh flat-leaf Italian parsley

Spray a baking dish with nonstick cooking spray. Place the beets in the dish and cover tightly with foil. Bake the beets for about 1 hour or until tender when pierced with a fork or thin knife. Remove from oven and allow to cool to the touch. Meanwhile, in a small bowl, whisk together the olive oil, lemon juice, garlic, mustard, salt and pepper for the dressing. When the beets are cool enough to handle, peel and slice the beets, arranging the slices on a platter. Drizzle with vinaigrette and garnish with parsley.

Nutrition per serving (1 beet with 1 teaspoon vinaigrette):
Calories: 69
Fat: 6 g (EPA 0 g, DHA 0 g, ALA < 1 g)
Sodium: 222 mg
Carbohydrates: 4 g
Dietary fiber: 1 g
Sugars: <1 g
Protein: 1 g

Healthy foods #13 Lentils

Why they’re good for you: Even if you’re not a bean fan, give lentils a try. They’re easy to make, require no soaking and appear in a slew of colors. They also don’t have sulfur, the gas-producing component in other legumes. Lentils may be small, but they’re full of iron, fiber and protein.

How to eat them: Great in soups, in veggie burgers or as salad toppings

Serving size: ½ cup cooked

Calories: 115

Recipe: Red-Lentil Stew with Root Vegetables
Yield: 6 servings

Ingredients
1 teaspoon extra-virgin olive oil
2 medium parsnips, sliced
2 medium carrots, sliced
3 stalks celery, sliced
1 medium onion, sliced
1 medium potato, peeled and diced
2 cloves garlic, minced
½ teaspoon low-sodium herbal seasoning blend (such as Mrs. Dash)
½ teaspoon smoked paprika
1 teaspoon thyme
2 cups low-sodium vegetable broth
4 cups water
1 ½ cups red lentils, dried

Heat olive oil in a large pot. Add vegetables, garlic and seasonings and sauté for about 10 minutes. Add broth, water and lentils. Cover pot and cook for about 20 minutes, until vegetables and lentils are tender. Try serving as a light lunch with a salad and rustic whole-grain bread or for dinner with whole grains such as barley, farro or quinoa on the side.

Nutrition per serving:
Calories: 278
Carbohydrates: 50 g
Protein: 14 g
Fat: 4 g
Sodium: 60 mg
Fiber: 10 g

Healthy foods #12 Kidney Beans

Why they’re good for you: Loaded with potassium and magnesium, kidney beans help keep blood pressure in check, while their high fiber content helps reduce bad LDL cholesterol, fighting off heart disease. Kidney beans are also rich in iron and protein, making them a great meat substitute for vegetarians. “So named for their resemblance to the shape of our organs, the red color of this type of bean is indicative of their high concentration of disease-fighting antioxidants,” says Janet Bond Brill.

How to eat them: Kidney beans are perfect for Southwestern dishes like chili, as well as salads, sandwiches and dips.

Serving size: ½ cup cooked

Calories: 112

Recipe: Dr. Janet’s Vegetarian Chili
Yield: 10 servings

Ingredients
2 green bell peppers, chopped
1 cup onion, chopped
3 garlic cloves, minced
1 tablespoon extra-virgin olive oil
1 can (15 oz.) black beans, drained
1 can (15 oz.) kidney beans, drained
1 cup chunky salsa (medium or hot, depending on preference)
2 cans (28 oz. each) diced tomatoes
1 cup frozen corn
2 pouches (2 cups) Boca Meatless Ground Burger (found in the frozen-foods section of some supermarkets)
1 can (4.5 oz.) chopped green chilies, drained
2 tablespoons chili powder
½ teaspoon cumin
¼ teaspoon cayenne pepper
Soy cheddar cheese, shredded (optional)

In a large soup pot, sauté green peppers, onion and garlic in olive oil over medium-high heat until onion is translucent, about 5 minutes. Add remaining ingredients except soy cheese and bring to a boil. Reduce heat, cover and simmer for 30 minutes, stirring occasionally. Garnish with shredded soy cheddar cheese. Serve over brown rice, accompany with light tortilla chips.

Nutrition per serving (about 1 ½ cups chili):
Calories: 186
Fat: 2 g
Cholesterol: 0 mg
Sodium: 854 mg
Carbohydrates: 33 g
Dietary fiber: 9 g
Sugars: 9 g
Protein: 12 g