Healthy Recepies

7/29/2019 Healthy Recepies

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www.MeatlessMonday.com

A Weekly Start for a Healthier America

SMSM

The Meatless Monday Campaign, Inc is a not-for-profit organizationin association with Johns Hopkins Bloomberg School of Public Health.

Recipes

Healthy

Recipes

HealthyGrilled Fishin Foil


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Meatless Monday Campaign, Inc.212-679-9606

[email protected]


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Congratulations!

If youre reading this booklet, you have just taken an important

step towards preventing heart disease, stroke, cancer and diabetes.

Meatless Monday is a weekly start to a Healthier America and aHealthier You! By eating less meat and fatty dairy foods, you willbe cutting your main source of unhealthy saturated fat. Moreimportantly, youll make room on your plate for healthier foods,such as fruits and vegetables.

Just one day a week Give it a try!


SMSM

On average,Americans eat 84

pounds more meatper year thanrecommended bythe American HeartAssociation

FACTHow our plates CURRENTLY look

How our plates SHOULD look

Meatless Monday isabout BALANCINGyour plate and eatinghealthier by takingsmall steps.

Inch by inch,Monday by Monday.

50%Steak(3-4 Servs.)

25%Peas(1 Serv.)

25%Potato(1 Serv.)

33%Fish(1 Serv.)

33%WholeGrain(2 Servs.)

33%Broccoli(1 Serv.)

Carrots(1 Serv.)


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The Math Behind Meatless Monday:

On average, Americans should reduce their saturated fat intake by 15%.

One day out of seven equals 15%!

Use plant foods as

the foundation ofyour meals

US Dietary Guidelines for

Americans, 2000

FAT FACTSEveryone needs some fat to behealthy, but not all fat is the same.Different types of fats have differenteffects on your health, especially

on your cholesterol.

Saturated fats raise bad cholesteroland YOUR risk for heart disease.Move away from: Red meats, such as beef, pork,

lamb and veal

Whole milk and cheese

Butter, cream, lard andshortening

Coconut and palm oils

ALERT

Children and women of

childbearing age should limit thefollowing fish that may containunsafe amounts of mercury andother toxins: swordfish, kingmackerel, tilefish, shark, andalbacore tuna. Choose canned lighttuna over albacore or white.

Polyunsaturated fats lower badcholesterol (a good thing!), but mayalso lower your good cholesterol.Omega 3s are the SUPERSTARS ofpolyunsaturated fats -- they raise

good cholesterol and help preventheart attacks, among a host of otheramazing health benefits.

Try to eat TWO servings eachweek of fatty fish, such as salmon,

mackerel, sardines, herring and

rainbow trout. Another goodsource is ground flaxseed or

flaxseed oils.

Monounsaturated fats are the besttypes of fat you can eat. They loweryour bad cholesterol, but not yourgood cholesterol.

Replace your saturated fats with:

olives and olive oils canola oils peanuts and peanut butter walnuts avocados

Trans-fats are just as bad for you assaturated fats, maybe even WORSE!

Trans-fats are hidden in manydifferent foods.

Avoid foods with hydrogenatedor partially-hydrogenated in the

first few ingredients on the

nutrition label.

Meatless Monday Campaign, Inc.


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Fruits & Vegetables:the key to good health

Only 1 out of 5 Americans eat 5 to9 daily servings of fruits andvegetables. These foods PROTECTus against heart disease, cancers,

stroke, diabetes and obesity. Theyalso prevent vision loss, memoryimpairment, bone loss, and mayeven keep you looking younger!Whats not to love??

Canned, fresh or frozen, aim for atleast FIVE a dayThe more, the

better. Men should get NINEservings daily!

Start the day with a glass of100% juice

Snack on fresh or dried fruitthroughout the day

Put out veggies with low-fat

dressing or dip before dinner oras a weekend snack

Make fruit the main attractionfor dessert use low-fat yogurtas a dip, or top low-fat frozenyogurt with berries or mango

Kids, and adults, love smoothies:blend some fresh or frozenberries with bananas, honey andlow-fat milk or yogurt

Toss veggies into pasta 2minutes before its done cooking

Avoid cooking in butter orovercooking

DID YOU KNOW?

An egg a day is okay!The cholesterol in eggs has lessimpact on your blood cholesterollevels than the saturated fat in meat.

SOY

Not just Tofu anymore!

Soy is popping up everywhere andtransforming the way meatlessfoods look and taste! Its being

used to create healthy, high-protein,meatless alternatives to your oldfavorites: burgers, hot dogs, lunchmeat, cheese, Italian and breakfastsausage, meatballs, taco meat andchicken patties. You wont evenmiss the meat!

GIVE IT A TRY!Next time you make spaghetti withmeat sauce at home, substituteground soy crumbles (Italiansausage or ground beef flavor) orfake meatballs and see if your familyeven notices.



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BREAKFASTA Meatless Monday Breakfast can be both

Simple and Nutritious.Try these for a change:

Half a bagel topped with low-fat cream cheese(also called Neufchatel), a thick slice of tomato& a dash of pepper

English muffin with egg & vegetable omelet

Whole grain cereal or oatmeal topped withfresh or dried fruit & a handful of nuts

Whole grain toast with 1 Tbsp of peanut butterand fruit preserves, jam or honey

Tortilla filled with black beans, scrambledeggs, low-fat cheddar cheese and salsa



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Sourdough Toast withRoasted Pecan HoneyServings: 1

2 slices Sourdough bread6 oz. Raw honey4 oz. Roasted pecans1/2 teaspoon cinnamon

Toast sourdough slices. Choppecans into medium sized piecesand add to honey and cinnamonmixture. Spread over warmsourdough toast.

Nutrition Information per Serving:Calories 225, Carbohydrates 50 g,Protein 6 g, Fat 3 g, Saturated Fat

0 g, Cholesterol 1 mg, Sodium 49mg, Fiber 9 mg

Spanish Egg WhiteOmeletServings: 2

Fill up right with a delicious omeletthat wont load you down with fat.

4 egg whites1/4 cup green pepper, finelychopped1/4 cup onion, finely chopped1/4 cup tomato, diced

1 tsp. oregano1 tsp. thyme1 tsp. olive oil1 clove garlic, freshSalt and pepper to tasteAdd hot pepper flakes whensauting for extra heat

Separate egg whites from eggs andplace egg whites aside. In smallsaut pan heat olive oil and addgarlic, onion, green pepper, andtomatoes. Saut until vegetablesare slightly soft. Add seasoning andkeep on low for 1 minute. Placesauted vegetables on plate andset aside.

In a small bowl lightly whip eggwhites and add 2 tablespoons ofnon-fat milk. Heat omelet pan orsmall non-stick pan and add eggwhites in to pan. Let cook withoutstirring for 1-2 minutes or until eggstarts to form. Separate egg from

edges of omelet pan to make sureegg is not completely sticking. Swirlpan to let uncooked egg in centerreach hot edges of the pan.

When egg is almost fully cookedadd vegetables to center and fold

egg over completely coveringvegetables. Cook on both sidesuntil egg is full cooked. Serve witha side of potatoes and fresh salsa.

Tip: By excluding egg yolk in youromelet you significantly reduce fatand cholesterol, but you also losemuch of the recognizable yellowcolor of an omelet. Try adding apinch of turmeric to your eggmixture to add this yellow back.

Nutrition Information per Serving:Calories 30; Carbohydrates 2.5g; Protein 2 g; Fat 1 g; SaturatedFat 0 g; Cholesterol 0mg; Sodium29 mg; Fiber .5 g



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Pineapple-StrawberrySmoothieServings: 1

1/4 cup crushed pineapple1 fresh apricot, diced6 strawberries1/2 banana, frozen1 cup ice1/4 cup non-fat milk1 tsp flax seed oil

Blend all ingredients in a blenderuntil completely smooth. Pour intotall glass and enjoy.

Nutrition Information per Serving:Calories 225, Carbohydrates 50g, Protein 6 g, Fat 3 g, SaturatedFat 0 g, Cholesterol 1 mg, Sodium49 mg, Fiber 9 mg

Breakfast Melon BowlServings: 4

If you don't have a big appetite in

the morning, try a fruit mixture likethis for breakfast. The yogurt andricotta cheese add protein that willhelp keep you satisfied until lunch.

1 cup nonfat ricotta cheese3/4 cup nonfat vanilla yogurt1 small cantaloupe2 peaches, pitted and thinly sliced1/2 cup sliced strawberries1/2 cup blueberries2 tablespoons toasted sunflowerseedsMint sprigs

In a food processor or blender,process the ricotta until very

smooth.

Transfer to a small bowl. Mix in theyogurt.

Halve the cantaloupe and removethe seeds. Cut into wedges,remove the rind and cut the flesh

into bite-size chunks. Place in amedium bowl. Mix in the peachesand strawberries. Add the ricottamixture and gently fold together.

Divide among 4 cereal bowls.Sprinkle with the blueberries andsunflower seeds. Garnish with the

mint sprigs.

Nutrition Information per Serving:190 calories, 2.8g fat, 3g dietaryfiber, 1mg cholesterol, 110mgsodium



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Lemony BlueberryMuffinsServings: 12

2 cups whole wheat pastry flour2 tsp baking powder1/2 tsp salt1/2 cup egg substitute1/2 cup raw or regular sugar1 6-ounce container lemon soyyogurt1/2 cup skim milk or soy milk

1 Tbsp lemon juice2 tsp grated lemon zest1 cup fresh or frozen blueberries

Preheat oven to 350 degrees.Combine flour, baking powder andsalt in a mixing bowl. In anotherbowl combine the egg substitute,sugar, yogurt, milk, juice and zest.Make a well in the center of thedry ingredients and pour in the wetmixture. Stir until just combined.Gently stir in the blueberries.

Divide the batter among 12 paper-lined or oiled (with non-fat cookingspray) muffin tins. Bake for 15 to

20 minutes, or until the tops aregolden brown and a toothpickinserted in the center of a muffincomes out clean.

Note: using paper muffin cupsmakes them easier and cleaner topop into a bag and take them to

work or school!

Nutrition Information per Serving:Calories 123, Carbohydrates 27g,Sodium 139mg, Total Fat 1g, Protein3g, Fiber 3g

Raspberry PeachBlender BreakfastServings: 4 (1-cup servings)

2 cups soy milk1 cup plain fat-free yogurt1 cup frozen unsweetened slicedpeaches1/2 cup frozen unsweetened redraspberries2 Tbsp honey1 tsp vanilla

1 sprig fresh mint (optional)

Place all ingredients in blendercontainer. Cover with lid. Processuntil smooth.

Serve immediately in tall glasses.Garnish with fresh mint, if desired.

Nutrition Information per Serving:Calories 130, Total Fat 2.5g,Saturated Fat 0g, Cholesterol lessthan 5mg, Sodium 50mg,Carbohydrates 22g, Fiber 3g,Sugar 17g, Protein 7g



10/45

Breakfast Tortilla WrapServings: 1

1 patty, meatless breakfast sausage

2 Tbsp chopped green sweetpepper1/8 tsp salt (optional)1/8 tsp ground cumin1/8 tsp crushed red pepper(optional)2 egg whites, slightly beaten, or1/4 cup refrigerated egg product2 Tbsp chopped tomato1 8-inch fat-free flour tortilla,warmedFew dashes bottled hot peppersauce (optional)

In a medium nonstick skillet cooksausage until crisp. Add greenpepper, cumin, and salt and

crushed red pepper, if desired.Cook for 3 minutes. Add eggwhites or egg product; cook for 2minutes. Stir in tomato and hotpepper sauce, if desired. Spoononto tortilla and roll up.

Nutrition Information per Serving:

Calories 193, Carbohydrates, 22g,Protein 15g, Fat 6g, Saturated Fat1g, Cholesterol 0mg, Sodium383mg, Fiber 3g

Spoon French ToastServings: 1

Moms can make this breakfast

treat for kids in no time flat. Olderkids can also prepare this dish forthemselves with no problems!2 slices raisin bread1 egg1 cup nonfat milk1 tsp maple syrupCut raisin bread into 1/2-inchcubes. In a small bowl, whisktogether egg, milk and maplesyrup. Add bread cubes and tossto coat.Turn mixture into a non-stick skilletover medium heat. Stir with a

wooden spoon until set andcooked through. Serveimmediately.Nutrition Information per Serving:Calories: 274, Protein 13g, Fat 8g,Saturated Fat 3g, Carbohydrates28g, Fiber 1g



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Maple Apple OatmealServings: 4

2 cups apple juice

11/2 cups water1/3 cup maple syrup1/2 tsp salt (optional)2 cups oats (quick or old fashioned,uncooked)1 cup chopped fresh unpeeledapple (about 1 medium)

In a 3-quart saucepan, bring juice,water, syrup, cinnamon and salt toa boil. Stir in oats and apple. Returnto a boil; reduce heat to mediumlow. Cook about 1 minute for quickoats (or 5 minutes for old fashionedoats or until most of the liquid isabsorbed, stirring occasionally. Letstand until of desired consistency.

Nutrition Information per Serving:Calories 260, Total Fat 2g,Saturated Fat 0g, Protein 4g,Carbohydrate 58g, Cholesterol0mg, Sodium 20mg,Dietary Fiber 3g

Zesty Fruit SaladServings: 2

A delicious zing for your morning

stretch. The peppery flavors ofmango mingle with the spice ofginger for a true awakening of themind. Try this fruit salad plain thenwith low-fat yogurt and crunchygranola.

1/2 cup fresh mango, diced1/2 cup blueberries1/2 cup pear, diced1 Tbsp lemon juice1 tsp fresh ginger, finely gratedBrown sugar lightly sprinkled overfruit

This is best when made in advance

and left to sit over night but canbe made just before eating. Simplycombine all fruit into medium sizedmixing bowl and toss with theginger and lemon juice. The lemonjuice will help to preserve the fruitwhile sitting and also help enhancethe flavors.

Nutrition Information per Serving:Calories 81, Carbohydrates 20 g,Protein 0 g, Fat 0 g, Sat. Fat 0 g,Cholesterol 0 mg, Sodium 4 mg,Fiber 3 g



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LUNCH


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Pita SandwichServings: 4 (1 sandwich each)

Pita breads are available in the deli

section of most supermarkets.Select whole-wheat ones, wheneveravailable.

2 each whole-wheat pita bread, 6inches6 oz canned tuna (packed in water,not oil)1 large fresh tomato, sliced1 small cucumber, seeds removed,peeled and diced (approximately1-11/2 cups)1/2 cup plain low-fat yogurt1/2 cup diced seedless cucumber1 clove garlic, minced1 tbsp. vinegar2 tbsp. fresh dill, chopped

Reserve 1/2-1 cup cucumber andset aside in a bowl. Combine theyogurt, 1/2 cup cucumber, garlic,vinegar and 1 tablespoon dill tocreate the herbed yogurt. Chill toallow flavors to blend. (May also beused as a dip or salad dressing).

Heat pitas. Cut in half crosswiseand pull apart to make pockets.Divide the tuna, tomato, andremaining cucumber evenly andplace in the four pita pockets. Topwith herbed yogurt. Garnish withremaining 1 tablespoon dill.

Nutrition Information per Serving:Calories 170, Total Fat 2g, SaturatedFat 0g, Cholesterol 20mg, Sodium430mg, Total Carbohydrate 25g,Dietary Fiber 3g, Protein 16g

Red Hot FusilliServings: 4

1 Tbsp olive oil

2 cloves garlic, minced4 cup ripe or canned tomatoes,chopped1 tsp dried basil leaves, crushed1 tsp dried oregano leaves, crushedGround red pepper or cayenne, totaste4 cups cooked corkscrew pasta1 8-ounce canned white beans,drained1/4 cup fresh parsley, mincedPepper, to taste

Heat oil in medium saucepan; sautgarlic and parsley until golden.

Add tomatoes and spices. Cook

uncovered over low heat for 15minutes or until thickened, stirringfrequently. Add white beans andcook just until beans are heatedthrough. Remove from heat andcover until pasta is ready.

Cook pasta in unsalted water until

firm. To serve, spoon sauce overpasta and sprinkle with coarselychopped parsley and black pepper.

Serve hot as a main dish and coldfor next day's lunch.


380 calories, 4.5g total fat, 0gsaturated fat, 8g fiber, 19g protein,66g carbohydrate, 0mg cholesterol,520mg sodium



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Open Faced Tuna SaladSandwichServings: 1

Get creative with your tunasandwiches. Tuna is one of the bestsources of omega-3s from fish oils,which have been proven to reducethe risk of heart disease. Make themost of this inexpensive, healthyand delicious fish with this simplerecipe for a great tuna salad

sandwich.

2 slices whole wheat bread1 can light tuna (in water)1/4 cup chopped red onion1/4 cup chopped celery2 Tbsp olive oil1 Tbsp balsamic vinegar1 tsp mustardDash of dried dillSalt and pepper, to taste4 slices tomato

Combine all ingredients, excepttomato, into mixing bowl and mixuntil completely blended. Place 2tomato slices onto each piece of

bread and spread tuna salad evenlyover the top.

Nutrition Information per Serving:Calories 320, Fat 16g total,Saturated fat 2.5g, Fiber 2g , Protein24g, Carbohydrates 18g,Cholesterol 25mg , Sodium 460mg

Southwestern SaladServings: 4

Salad Ingredients:

2 cups brown rice, cooked andchilled1 15-ounce can black beans, rinsedand drained1 15-ounce can whole kernel corn,rinsed and drained1 sweet red bell pepper, diced3 green onions, thinly sliced1/2 cup chopped fresh cilantro2 cups chopped romaine lettuce

Dressing Ingredients:1/2 cup mild salsa1/4 cup fat-free mayonnaise1/2 teaspoon ground cumin1/2 teaspoon fresh ground pepper

Directions:Toss together rice, beans, corn,sweet pepper, green onion andcilantro in a large bowl. In a smallbowl combine salsa, mayonnaise,pepper and cumin. Add to ricemixture and toss to coat. Serveover a bed of chopped romaine

lettuce.

Calories 160; Carbohydrates 33g,Protein 4g, Fat1g, Saturated Fat 0g,Cholesterol 0mg, Sodium 400mg,Fiber 4g



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Curried Egg SaladSandwichServings: 6

A simple, yet delicious twist on thetraditional egg salad sandwich. Bynot using egg yolks, fat is drasticallyreduced!

12 hard-boiled eggs, peeled, halved1/2 cup tofu1/4 cup dried currants

1 large green onion, finely chopped2 Tbsp minced fresh cilantro1/2 cup low-fat mayonnaise2 1/2 tsp curry powder1 small cucumber, peeled, cutlengthwise in half, seeded3 pitas, cut in halfLettuce and onions as desired

Scoop egg yolks and throw away.Finely chop egg whites; combinein mixing bowl with tofu. Mix incurrants, green onion, and cilantro.Mix mayonnaise and curry powderin small bowl; stir into egg mixture.Season with salt and pepper.Cover& chill.

Thinly slice cucumber crosswiseinto half-rounds. Place slices onpaper towels to drain. Placecucumber, lettuce and onions inpita and scoop in 1 cup egg saladinto pita. Serve and enjoy.

Nutrition Information per Serving:Calories 160, Carbohydrate 24g,Protein 11g, Fat 1g, Saturated Fat0g, Cholesterol 2mg, Sodium434mg, Fiber 2g

Sesame Noodles withFresh VegetablesServings: 4

8 ounces dry spaghetti2 Tbsp peanut butter1/2 cup vegetable broth2 Tbsp soy sauce3 cloves garlic, minced1 red bell pepper, chopped1 carrot, chopped2 green onions (scallions), chopped

1/2 cup chopped cilantroDash of hot sauce (optional)1/2 cup sliced cucumber

Cook pasta in a large pot of boilingwater until just done. Rinse, drain,set aside.

In a large bowl, combine peanutbutter, broth, soy sauce, garlic. Mixwell. Add pasta, chopped redpepper, carrot, scallion, and cilantroand optional hot pepper sauce;toss to combine. Chill. Garnish withsliced cucumber

Nutrition Information per Serving:Calories 160, Carbohydrate 24g,Protein 7g, Total Fat 4.5g, SaturatedFat 1g, Cholesterol 35mg, Sodium270 mg, Fiber 2g


Source: Epicurious.com


16/45

Curried Lentil StewServings: 6

This simple stew is the perfect

choice for a midday meal. Get thehearty, warm meal you needwithout over stuffing yourself beforedinner.

2 cups dried lentils1/2 cup chopped onion2 cloves garlic1/4 cup vegetable bouillon1 tsp curry powder2 cups water5 potatoes, cut into 1/2-inch pieces1 tomato, cut up2 cups skim milk3 carrots, slicedJuice of 1/2 lemon

Wash the lentils. Saut the onionand garlic in the bouillon until theonions are lightly golden.Add the curry powder, water, andlentils. Bring to a boil. Reduce heatand simmer for 15 to 20 minutes.

Add the potatoes, carrots, tomato

and milk. Cover and continuecooking until the potatoes aretender when pierced. Remove fromheat and add the lemon juice andserve.

Nutrition Information per Serving:Calories 403, Carbohydrates 76mg,

Protein 25g, Fat 1g, Saturated Fat0g, Cholesterol 1mg, Sodium 79g,Fiber 24g

Spinach Salad withOranges, Walnuts,Cranberries & ApricotsServings: 4

1 bag (10 ounces) baby spinach2 oranges, peeled, and chopped1 pint grape tomatoes1/3 cup chopped walnuts1/3 cup dried cranberries1/3 cup chopped dried apricots1/2 cup crumbled feta cheese

Red wine & olive oil vinaigrette

Wash and dry baby spinach andset aside in a large bowl. Addoranges, tomatoes, walnuts,cranberries, and apricots. Toss withvinaigrette. Sprinkle tossed saladwith feta cheese.

Nutrition Information per Serving:250 calories, 11g fat (3.5gsaturated), 8g protein, 36gcarbohydrate, 8g fiber, 530mgsodium, 15mg cholesterol


Source: Tufts University Friedman School of

Nutrition Science & Policy


17/45

BBQ Veggie BurgersServings: 4-6 burgers

2 cups oats

2 egg whites (large eggs)1/2 cup BBQ sauce1/2 cup waterDash of garlic powderDash of dried onions1/2 cup diced cabbage1 1/2 cups grated carrots

Preheat oven to 400 degreesFahrenheit. Spray cookie sheet withnon-stick baking spray.

Mix ingredients together, shapeinto burgers and bake on cookiesheet for about 20 minutes.

Serve on a whole wheat roll with

sliced tomato and lettuce. Keepthe roll, burger and fixings separateuntil youre ready for lunch.Microwave burger until warm andenjoy.

Nutrition Information per Serving:Calories 280, Sodium 135mg, Total

fat 4.5g, Saturated fat 1g, Dietaryfiber 8g, Carbohydrates 47g,Cholesterol 0mg, Protein 13g



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DINNER


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Chef Ians MachoMonday ChiliServes: 4

Meatless Mondays own chef, IanRusso, aims to create cuisine thatis both delicious and healthy. Hebrings this experience to theMeatless Monday campaign,helping to raise awareness of howhealthy food choices can contributeto an overall healthier lifestyle.

Below you will find his favoritemeatless chili recipe; MachoMonday Chili will leave youdeliciously filled and satisfied- youwont even miss the meat! MachoMonday Chili

Prep time: 10 minutesCook time: 90 minutes

Ingredients1 medium Spanish onion, diced(from base recipe)2 medium red bell peppers, diced1 medium green bell pepper, diced1/2 cup garlic, chopped2 tbs chili powder

1 tbs paprika1/2 tsp crushed red pepper1/2 cup olive oil8 cups cold water1-15 ounce can EACH of cannedred kidney beans, navy beans andblack beans7 ounces Goya Recaito (a pre-

cooked Spanish spice)

DirectionsSaut onion and peppers in oliveoil until translucent. Add garlic, chilipowder, paprika and crushed redpepper and cook for anotherminute.

Add sauted ingredients to a largestockpot. Add cold water andbeans. Simmer slowly for 11/2hours, then add the recaito.Cook for about 3 more minutes.

Adjust the seasoning to yourpersonal taste.

Note: for thicker chili, cook an extra10-20 minutes, or puree 4 ouncesof chili in a blender or foodprocessor, and add back to thechili.

Ians Quick TipTo make spicier chili, add Tabascosauce: Add 1 tsp to make chili spicy Add 2 tsp to make chili extra

spicy Add 3 tsp to make chili red hot

spicy

Nutrition Information per ServingCalories 380, Total Fat 16 g,Saturated Fat 0g, Cholesterol 0mg,Sodium 1130mg, Carbohydrates49g, Fiber 13g, Protein 15g


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Hot & Sour Tofu Stir-fryServings: 4

At the end of a long day settle

down with a delicious plate of stir-fry. Moderate doses of spice canoften help clear your head.

1-2 Tbsp canola oil1 block firm tofu1 medium red pepper1 large carrot4-5 cabbage leaves1 tsp coriander seeds

Marinade Ingredients:4 cloves garlic1-inch piece fresh ginger, finelychopped2 tomatoes, finely chopped or 2tsp tomato puree

3 tsp soy sauceJuice of 1 lemon1/2 cup orange juice1/2 tsp red chili powder

Crush garlic with a broad knife andmix with remaining marinadeingredients. Cut tofu into 1/2-inch

pieces and put into a bowl with themarinade. Place in the fridge forfive minutes to an hour.

Cut the carrots, peppers andcabbage into thin strips ormatchsticks and put to one side.Lift the tofu pieces out of themarinade (don't throw it away) and

put them on a plate.

Add 1 tbsp of the oil in a heavyfrying pan or wok and heat untilthe oil begins to shimmer. Add thecoriander seeds and then the tofupieces a few seconds later, thenturn the heat down a little. Shove

the tofu pieces around gently andcook for about 2 minutes each sideuntil they are starting to brown. Liftthe pieces out of the pan and returnthem to the plate.

Turn the heat back up full and throwthe vegetables into the pan. Stir

fry for 5 minutes then add themarinade and the tofu pieces. Stirgently, cover the pan and turn downthe heat. Simmer for 5 moreminutes and serve with brown riceor rice noodles.

Nutrition Information per Serving:Calories 163, Carbohydrates 15gm, Protein 13 gm, Fat 7 gm, Sat.Fat 1 gm, Cholesterol 0 mg, Sodium279 mg, Fiber 2 gm

Involve kids in meal planning andpreparation by giving them small,safe tasks, such as tearing lettuceand washing veggies. They will bemore willing to eat the food theyhelp fix.


21/45


Corn & Squash:Santa Fe CalabacitasServings: 8-10

In many Santa Fe homes,'calabacitas' - a traditional dish ofthe Pueblo Indians of the Southwest- is made as a one-dish casseroleby baking it and adding chicken orbeef. This one is meatless andcooks on top of the stove in 20minutes.

3-4 Tbsp olive oil1 cup finely chopped onion2-4 cloves of garlic, minced2 1/2 cups diced summer squash2 1/2 cups diced zucchini2 cups corn kernels, fresh or frozen6 scallions, chopped (3/4 cup)1/2 cup chopped hot green chili,roasted, with skin removed (weargloves when handling chilies)1/2 cup chopped mild green chili,roasted, with skin removed1 cup diced ripe plum tomatoes1/2 cup firmly packed coarselychopped fresh cilantro leaves1/2 tsp salt

Heat 2 tablespoons of the oil in alarge skillet and saut the onion forabout 4 minutes over medium-highheat. Add the garlic and saut 2minutes longer.

Add the squash and zucchini andsaut 5 minutes longer, untilsoftened.

Add the remaining 1 to 2tablespoons of oil with the corn,scallions, and chilies and saut 3

minutes longer.

Stir in the tomatoes, cilantro, andheat through, about 5 minutes.

Season with salt. Serve hot or warm.


Calories 103, Carbohydrates 14gm, Protein 2 gm, Fat 5 gm,Saturated Fat 0 gm, Cholesterol 0mg, Sodium 144 mg, Fiber 3 gm

Source: care2.com


22/45


Black Beans and RiceServings: 4-6

1 tsp olive oil

1 onion, chopped2 cloves garlic, minced1 cup uncooked white rice1 1/2 cups low sodium, low fatvegetable broth1 tsp ground cumin1/4 tsp cayenne pepper1 can black beans, drained

In a stockpot over medium-highheat, heat the oil. Add the onionand garlic and saut for 4 minutes.Add the rice and saut for 2minutes.

Add the vegetable broth, bring toa boil, cover, lower the heat and

cook for 15 minutes. Add the spicesand black beans and stir untilcompletely combined. Cook foranother 2-3 minutes until heatedthrough.

Nutrition Information per ServingCalories 192, Protein 14g, Total Fat

1g, Sodium 123mg, Cholesterol1mg, Carbohydrates 32g, Fiber 8g

Grilled Catfish In FoilServings: 4

This recipe gives you the feeling

and taste of the smoky grill butleaves the fish moist and deliciousand packed with flavor. Fish canalso be baked, if you dont have agrill.

4 catfish filets (about 2 lbs)2 Tbsp olive oil1/4 cup lemon juice1 tsp parsley1 tsp dill weed1 tsp salt1/2 tsp pepper1 tsp paprika1 medium onion, thinly sliced

Spray 4 squares of heavy-duty foil

with non-fat cooking spray; placeequal amounts of fish on eachsquare. In a small saucepancombine olive oil, lemon juice,parsley, dill weed, salt and pepper.Pour equal amounts over fish.Sprinkle with paprika, top with onionslices.

Wrap foil securely around fish,leaving space for fish to expand.Grill 5-7 minutes on each side oruntil fish flakes when tested withfork. (You can also bake the fish at400 degrees for 15-20 minutes.)

Nutrition Information per Serving:Calories 380, Total Fat 24g,Saturated Fat 4g, Cholesterol105mg, Sodium 700mg,Carbohydrates 4g, Fiber less than1g, Protein 36g


23/45


Mussels in a BagServings: 4Prep time: 10 minutesCook time: 10 minutes

25 mussels per person1 cup tomato sauce per person

Place individual serving of musselsin each pouch and add the tomatosauce.

Seal the bag tightly. Place in 375-degree oven 12-15 minutes. Thebags will puff up when ready. Bevery careful when opening, as thesteam will release!!

Cleaning the mussels: rinse in coldwater and pull off the beards (theblack strings hanging from the

mussel). Discard any mussels thatdont close when tapped with yourfinger. Once cooked, discard anymussels that dont open.

To make the pouches: use heavyduty foil or use a double sheet ofregular foil. Cut 3 feet of foil and

fold in half. Fold three of the edgesover twice, making sure the edgesare sealed tightly. Leave one endopen so that mussels can be placedin the sack.

Nutrition Information per Serving:Calories 440, Total Fat 9g,

Saturated Fat 1.5g, Cholesterol110mg, Sodium 1920mg,Carbohydrates 37g, Fiber 4g,Protein 52g

Broccoli-WalnutNoodlesServings: 4

12 ounce extra wide curly "no yolk"noodles1 medium onion, thinly sliced2 lb. broccoli, steamed (florets andpeeled stems, cut in 1/2-inch slices)2 Tbsp olive oil1/2 cup chopped walnutsJuice of one lemon

Juice of 1/2 orangeGrated zest of one lemon1/2 tsp ground pepper

Cook noodles until almost done(leave firm), about 5 minutes. Steambroccoli until tender, about 3-5minutes. Heat olive oil overmedium-high heat and add walnuts.Saut about 1 minute.

Combine noodles and broccoli.Add walnut-oil mixture and tosswell. Add citrus juices, zest, andpepper and toss well again.


348 calories, 13g protein, 40gcarbohydrate, 9g fiber, 18g totalfat, 2g saturated fat

Source: Walnut Marketing Board


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Loco Moco: LocalHawaiian Street Food(Egg White Frittata)Servings: 4

5 large onions, sliced thin andevenly2 Tbsp olive oil1 lb fresh spinachBlack pepper, to taste1 cup tomato sauce12 egg whites per person

1 cup low-fat cheddar cheese,shredded3 cups cooked rice

Caramelize onions in 1 Tbsp oliveoil (see cooking hints below). Onceonions are caramelized, removefrom heat and place in a bowl ordish.

Use the same skillet, and heat theremaining 1 Tbsp of olive oil. Whenoil is shimmering (but not smoking),saut spinach until barely wilted.Add tomato sauce and season withpepper. Remove from heat.

Frittata (make each frittataindividually): Whisk 3 egg whites innon-stick pan. When they start tocoagulate, top with _ of the cheese.Place pan under broiler (be sure

the handle is heat resistant) untilgolden brown.

Serve on top of 3/4 cup cookedrice and 1/4 of the onions. Servespinach on the side. Repeat untilall four frittata are made.

Nutrition Information per Serving:Calories 470, Total Fat 12g,Saturated Fat 1.5g, Cholesterol5mg, Sodium 720mg,Carbohydrates 65g, Fiber 8g,Protein 28g

3 hints to the sweetest caramelized

onions:1) Slice thin and even

2) Start in a large saut pan; asonions shrink change to asmaller pan (prevents burning)

3) Keep onions moving(prevents burning)


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Pasta fromCan to the PanServings: 4

1 Tbsp olive oil1 medium onion, diced4 cloves garlic, minced1 1/2 quarts tomato sauce4 - 3 1/2 ounce cans salmon20 black olives pitted and chopped1/4 tsp crushed red pepper2 Tbsp capers, drained

1 lb cooked linguini (or any otherpasta)

Saut onion and garlic in olive oiluntil translucent. Add tomatosauce, salmon, olives and redpepper. Cook over low heat for20 minutes.

Remove sauce from the heat, addcapers and toss with the pasta.

Nutrition Information per Serving:Calories 580, Total Fat 19g,Saturated Fat 3.5g, Cholesterol50mg, Sodium 1950mg,Carbohydrates 76g, Fiber 3g,

Protein 37g


Meatless Sloppy JoesServings: 4

Nonstick cooking spray, as needed

2 cups onions, thinly sliced2 cups green peppers, chopped2 garlic cloves, finely chopped2 Tbsp ketchup1 Tbsp mustard1-15 oz can kidney beans, mashed1-8 oz can tomato sauce1 tsp chili powderCider vinegar, as needed2 sandwich rolls, halved

Spray large nonstick skillet withcooking spray; heat over mediumheat until hot. Add onions, peppersand garlic. Cook and stir 5 minutesor until vegetables are tender. Stirin ketchup and mustard.

Add beans, sauce and chili powder.Reduce heat to medium-low. Cook5 minutes or until thickened, stirringfrequently and adding up to 1/3cup vinegar if dry. Top sandwichroll halves evenly with bean mixture.

Nutrition Information per Serving:Calories 217, Carbohydrates 42 gm,Protein 10 gm, Fat 2 gm, SaturatedFat 0 gm, Unsaturated Fat 0 gm,Sodium 953 mg, Fiber 8 gm,Calcium 84 mg, Iron 3 mg


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DESSERT


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Floating Island inSummer Berry SauceServings: 4Prep time: 10 minutes

Cook time: 15-20 minutes

6 ounces egg whites (6-8 eggs)3/4 cup superfine sugar*Fat free milk

Whip egg whites at medium speedwith electric mixer. When they start

to firm, up add the sugar and whipuntil soft peaks form.

Add enough milk to a 12-inch panto fill with approximately 1 inch ofliquid. Form little islands byscooping out the meringue fromthe meringue mixture. Poach inthe simmering milk for eightminutes at medium heat, flippingover halfway through the cookingtime. When the islands are finishedcooking, remove with a slottedspoon and place on a cookie sheetset on top of a cooling rack.

* If you dont have superfine sugar,

process regular sugar in your foodprocessor for 30-40 seconds

Summer Berry Sauce

1 cup blueberries1 cup strawberries, sliced4 kiwis, peeled and sliced

3/4 cup good raspberry jam3/4 cup water3/4 cup sugar1 Tbsp lemon juice

Mix all ingredients together in asaucepan.

Simmer for 12-15 minutes. Take 1/4of the sauce and puree in a foodprocessor or blender. Add pureeback to the mixture and removefrom heat.

When cooled, serve the berrysauce in individual bowls withfloating islands on top.

Nutrition Information per Serving:Calories 460, Total Fat 3.5g,Saturated Fat 0g, Cholesterol 0mg,Sodium 75mg, Carbohydrates 112g,Fiber 5g, Protein 9g


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Strawberry BlossomsServings: 4-6

12 large, fresh strawberries, washed

3 oz low-fat cream cheese, softened2 Tbsp confectioner's sugar1 Tbsp fat free sour creamFresh mint leaves for garnish(optional)

Remove stems from strawberriesto form a flat base. Place berrieson cutting surface, pointed endfacing up. With a sharp knife,carefully slice each berry in halfvertically to within a 1/4 inch ofbase. Cut each half into threewedges to form 6 petals. (Don'tslice through the base.) Pull petalsapart slightly.

In a small bowl, combine creamcheese, powdered sugar and sourcream; beat until light and fluffy.With a pastry bag and star tip orsmall spoon, fill strawberries withcream cheese mixture.


Calories 560, Total Fat 2.5g,Saturated Fat 1.5g, Cholesterol5mg, Sodium 70mg, TotalCarbohydrates 6g, Fiber les than1g, Protein 2g

Notes & Options:

A plastic zipper sandwich bag canbe used instead of a pastry bag byfilling with cream cheese mixtureand squeezing out excess airbefore sealing. Carefully cut onecorner off of the bottom of the bag

and squeeze mixture out throughthe cut.


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Grilled SummerFruit FondueMakes 6-10 skewers

1 1/2 cups low-fat plain yogurt1 tsp vanilla extract1 papaya10 strawberries2 bananas10 cherries, pittedJuice from one lemon1 ounce brown sugar

In a medium bowl, mix the yogurtand vanilla together. Set aside.

Peel and clean all the fruit. Cutbananas and papaya into one-inchcubes. Place fruit on four skewers,alternating each type of fruit.

Squeeze each kabob with freshlemon juice and lightly coat eachskewer with brown sugar. Grillskewers until the fruit is warm.

Serve with yogurt mixture.

Nutrition Information per Serving

(1 skewer):Calories 100, Total Fat 0.5g,Saturated Fat 0g, Cholesterol lessthan 5mg, Sodium 30mg,Carbohydrates 21g, Fiber 2g,Protein 3g

Mousse a la BananaServings: 4 (1/2 cup servings)

This creamy dessert is low in

saturated fat, cholesterol andsodium.

2 Tbsp low fat (1%) milk4 tsp sugar1 tsp vanilla1 medium banana, cut in quarters1 cup plain non-fat yogurt (can alsouse vanilla yogurt and omit vanillaextract)8 1/2-inch banana slices

Place milk, sugar, vanilla, andbanana in blender or foodprocessor. Process at high speeduntil smooth, about 15 seconds.

Pour mixture into a small bowl; foldin yogurt. Chill.

Spoon into 4 dessert dishes;garnish each with 2 banana slicesjust before serving.


Calories 110, Total fat 0g, Saturatedfat 0g, Cholesterol 4 mg, Sodium40mg, Carbohydrates 23g, DietaryFiber 1g, Protein 4g

Source:National HeartLung Blood

Institute


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Fall Poached PearsServings: 2

Apples arent the only elegant fall

fruit. This is a simple recipe fordelicious poached pears.

2 small firm-ripe Bosc or Bartlettpears (about 6 ounces each)2 cups cranberry-raspberry juicecocktail1/4 cup sugar2 bay leaves2 whole cloves1 tsp julienne orange zest

Core pears from blossom ends withmelon-ball scoop and peel, leavingstems intact.

In a 2-quart saucepan simmer

pears in juice with remainingingredients, uncovered, turningoccasionally, 10 to 15 minutes, oruntil pears are tender but still holdtheir shape. Transfer pears to aplate with a slotted spoon, reservingpoaching liquid, and chill in freezer15 minute.

While pears are chilling, boilreserved liquid until reduced toabout 1 cup. Pour liquid into a bowland put bowl in a larger bowl ofice and cold water. Stir liquid until

cooled lightly.

Serve pears in shallow bowls withsome poaching liquid andgarnished with bay leaves. (Do noteat bay leaves.)


Calories 368, Carbohydrates 94mg,Protein 1g, Fat 1 g, Saturated Fat0g, Cholesterol 0mg, Sodium 6mg,Fiber 5g


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Cherry Oatmeal CrispServings: 8

1 pound sweet cherries, pitted

2 Tbsp lemon juice1/4 cup sugar1/2 tsp cinnamon1/2 cup old fashioned oatmeal2 Tbsp whole wheat flour2 Tbsp brown sugar

Preheat oven to 350. Combinecherries, lemon juice, sugar, andhalf the cinnamon in a large mixingbowl. Mix thoroughly, and transferto a lightly greased 8 squarebaking dish. Set aside.

Combine oats, remainingcinnamon, flour, and brown sugarin another bowl. Mix thoroughly.

Sprinkle over cherry mixture. Bake40 minutes until top is lightlybrowned.

SMART IDEA: Serve with non-fatvanilla frozen yogurt for a cool treat!


Calories 110, Total Fat 1g, SaturatedFat 0g, Cholesterol 0mg, Sodium0mg, Carbohydrate 24g, Fiber 2g,Protein 2g

Source: Apples for Health.com


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SNACKS


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Quick & Easy Snacks

Dry cereal, such as Cheeriosor Oatmeal Squares. Avoid

cereals high in added sugarand fat.

Chopped veggies, such ascarrots and celery, dipped inlow-fat salad dressing

Pretzels or air-popped popcorn

Toast with 1 Tbsp of peanutbutter and fruit spread

Dried fruit: figs, raisins, dates,apples or apricots

Canned fruit in light syrup orwater

Handful of nuts

Fun Fruit SwirlServings: 1

Chop 2-3 of the following fruits:banana, berries, pineapple, melon,peaches, grapes or kiwi. Toss with2 Tbsp of chopped walnuts, a squirt

of lemon or orange juice, and 1cup of lite whipped cream orflavored yogurt. Serve right away.

Sweet Pea MockamoleServings: 12

Delicious and slightly sweet dip to

serve with tortilla chips, crackersor fresh veggies. Ready in minutes!

1 cup frozen green peas, thawedand drained1 tsp ground cumin3 Tbsp chopped onion1 large clove garlic, chopped1 Tbsp lemon or lime juice1 Tbsp extra virgin olive oil1/2 tsp red pepper flakes, or totasteSalt and ground black pepper totaste

Combine the peas, cumin, onion,and garlic in the container of a food

processor or blender. Process untilsmooth.

Add lemon juice and olive oil, andprocess just to blend.

Taste and season with red pepperflakes, salt and pepper.

Blend for just a few more seconds,and transfer to a serving bowl.Serve with chips, crackers, or freshveggies.

Nutrition Information per Serving:Calories 20, Total Fat 1.5g,

Saturated Fat 0g, Cholesterol 0mg,Sodium 60mg, Total Carbohydrates2g, Dietary Fiber less than 1g,Protein less than 1g


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Classic Chile & Tomato Salsa

4 large tomatoes, chopped1 onion, chopped

1/2 cup chopped fresh cilantro3 cloves garlic, minced1 Tbsp lime juice1 tomatillo, diced (optional)Salt to taste1 jalapeno pepper, minced

In a medium-size mixing bowl,

combine tomatoes, onion, cilantro,garlic, lime juice, tomatillo, and saltto taste. Mix well. Add half thejalapeno pepper and taste.

If you desire your salsa with moreof a kick, add the remaining 1/2jalapeno. If you are satisfied withthe salsa's heat, do not add theremaining jalapeno pepper.

Cover the salsa, and chill until readyto serve.

Nutrition Information per Serving:Total Fat 0.8g Saturated Fat 0.1gCholesterol 0mg Sodium 20mg,

Carbohydrates 12.8g Dietary Fiber3g Protein 2.3g Sugars 7g

Seasoned Baked Chips

1-12 ounce package corn tortillas1 Tbsp vegetable oil

3 Tbsp lime juice1 tsp ground cumin1 tsp chili powder1 tsp salt

Preheat oven to 350 degrees F(175 degrees C). Cut each tortillainto 8 chip sized wedges and

arrange the wedges in a single layeron a cookie sheet.

In a mister, combine the oil andlime juice. Mix well and spray eachtortilla wedge until slightly moist.

Combine the cumin, chili powderand salt in a small bowl and sprinkleon the chips.

Bake for about 7 minutes. Rotatethe pan and bake for another 8minutes or until the chips are crisp,but not too brown.


Total Fat 5.8g, Saturated Fat 0.6g,Cholesterol 0mg, Sodium 724mg,Total Carbohydrates 40.8g, DietaryFiber 4.7g, Protein 5g, Sugars 0.9g

Chips & Salsa

Learn why its just as easy tomake great salsa as it is to buy

it with this delicious recipe. Servewith seasoned chips for theultimate party snack.


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A Handful ofGood Nut-rition!!Nuts are packed full of nutrientsand healthy unsaturated fats.Eat a variety and mix it up!

Just be sure to stop at a handful,because nuts are also loaded withcalories!

Peanut-Oat MunchServings: 2

1/2 cup dry oats

1 Tbsp maple syrup1 tsp peanut butter1 Tbsp roasted peanuts1/4 cup raisins

In a small saucepan mix the oats,maple syrup, and peanut butterthoroughly, until the oats are evenlycoated with everything. Turn offheat. Stir in the peanuts and raisins.Eat warm!

Nutrition Information per Serving:Calories 290, Total Fat 6g,Saturated Fat 1g, Cholesterol 0mg,Sodium 30mg, Carbohydrates 49g,Fiber 6g, Protein 9g

Fresh Mushroom PtMakes about 2 cups

This spread can be made with

almost any kind of mushroom.Freezes well, too!

1 cup chopped onion1 clove garlic, pressed1 Tbsp. olive oil1/2 lb. fresh shiitake, button orother kind of mushrooms, chopped(about 4 cups)1 tsp. soy sauce1 tsp. savory1/2 tsp. thyme1/4 tsp. nutmeg1/8 tsp. black pepper

Saut the onion and garlic in theolive oil. When the onion starts to

soften, add the shiitake mushroomsand cook over low heat for about5 minutes. Add the remainingingredients and simmer about 10more minutes over low heat.

Pure all the ingredients togetherin a food processor or blender.

Serve hot or cold on slicedbaguette or crackers.

Nutrition Information per Serving:Calories 60, Total Fat 4g, SaturatedFat 0g, Cholesterol 0mg, Sodium50mg, Carbohydrates 7g, Fiber 2g,Protein 2g


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APPETIZERS


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Zesty Red Bean Dip andVegetablesServes 4

Whether you're entertaining friendsor family or snacking at home orwork, this dip is sure to please. Thered beans contain cancer-fightinganthocyanins and count towardyour daily '5 to 9' servings of fruitsand vegetables. Including the greenbell pepper "bowl," this recipe

delivers two 5 A Day servings perperson.

Dip:1 15-ounce can dark red kidneybeans, undrained1/4 tsp garlic salt1/4 tsp black pepper1/4 tsp cumin1/4 cup fresh dill, roughly choppedDash hot sauce1/4 cup plain, low-fat yogurt1 green bell pepper, hollowed out(with top and seeds removed)1 medium bell pepper, seeded andsliced into strips1/2 cup grape tomatoes

1/2 cup mini carrots1/2 cup bite-sized broccoli florets

Discard two tablespoons of liquidfrom the can of beans. Pureeremaining liquid and beans, salt,pepper, cumin and hot sauce in ablender. Stir in yogurt, and empty

the puree into hollowed-out bellpepper. Set pepper in the centerof a medium plate or shallow bowl,and surround with bell pepper,grape tomatoes, carrots andbroccoli florets. Serve.

Optional: To bring out more color

and flavor in the broccoli florets,blanch and shock them beforeserving: Bring _ cup of water to boilin a small pan. Add broccoli floretsand cover. Steam on high heat for2 minutes. Meanwhile, prepare asmall bowl of ice water. Removethe broccoli florets from the boiling

water and place them in the icewater. Drain and serve.

Nutritional Information per serving:Calories 134, Total Fat 1g, SaturatedFat less than 1g, Carbohydrate 24g,Protein 8g, Cholesterol Less than1mg, Sodium 455mg, Fiber 7g

Source: National Cancer Institute


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Savory Onion DipMakes 3/4 cupPrep Time: 20 minutes

This dip packs a wallop of flavor!Serve with nutrient-packed veggiesfor an easy and healthy snack baby carrots, cauliflower or broccolipieces, bell pepper slices orasparagus spears to name just afew

1 cup soft tofu1 Tbsp extra virgin olive oil1 small onion, chopped3 cloves garlic, smashed andpeeled1 Tbsp red wine vinegar1 Tbsp chopped fresh parsley1/2 tsp salt1/4 tsp pepper

Line a colander with severalthicknesses of paper towel. Placetofu in colander and drain for 5 to10 minutes to remove excess water.

Meanwhile, in medium skillet, heatoil over medium heat. Add onionand cook, stirring 8 to 10 minutes,or until golden. Add garlic and cook,stirring, 3 minutes or until garlic

just begins to brown. Remove fromheat.

Place sauted onions and garlic infood processor or blender andprocess until almost smooth. Adddrained tofu and process untilsmooth. Add vinegar, parsley, salt,

and pepper and process 2 to 3seconds until just blended.

Nutrition Facts Per tablespoon:20 calories, 1.5g total fat, 0gsaturated fat, 1g protein, 1gcarbohydrate, 0mg cholesterol,110mg sodium


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Vegetable Spring RollsServings: 4

Spring Roll Ingredients:

1 oz bean thread noodles(cellophane noodles)1 Tbsp seasoned rice vinegar4 (8-inch) rice-paper rounds, plusadditional in case some tear2 red-leaf lettuce leaves, ribs cutout and leaves halved1/4 cup fresh mint leaves1/4 cup fresh basil leaves(preferably Thai)1/2 cup thinly sliced Napa cabbage1/4 cup fresh cilantro leaves1/3 cup coarsely shredded carrot(1 medium)

Dipping Sauce Ingredients:1/4 cup soy sauce

1/4 cup fresh lime juice2 Tbsp water2 garlic cloves, minced into pastewith 1/2 tsp salt2 Tbsp sugar1-2 inch fresh red or green chili,seeded and minced (wear rubbergloves), or 1/4 teaspoon dried hot

red pepper flakes, or to taste

Spring Roll Directions:Cover noodles with boiling-hotwater and soak 15 minutes, thendrain well in a sieve. Pat drybetween paper towels and tosswith vinegar and salt to taste.

Put a double thickness of papertowel on a work surface and fill ashallow baking pan with warmwater. Soak 1 rice-paper round(make sure there are no holes) inwarm water until pliable,

30 seconds to 1 minute, thentransfer to paper towels.

Arrange 1 piece of lettuce onbottom half of soaked rice paper,

folding or tearing to fit and leavinga 1-inch border along edge. Spreadone fourth of peanut sauce overlettuce and top with one fourtheach of mint, basil, cabbage, andnoodles. Roll up rice paper tightlyaround filling and, after rollinghalfway, arrange one fourth of

cilantro and carrot along crease.Then fold in sides and continuerolling. Transfer summer roll to aplate and cover with dampenedpaper towels.

Make 3 more rolls in same manner.Serve rolls halved on the diagonal

or cut into more pieces for largerparties.

Cooks' note:Spring rolls may be made 6 hoursahead and chilled, wrapped indampened paper towels in a sealedplastic bag. Bring rolls to roomtemperature before halving andserving.

Dipping Sauce Directions:In a small bowl stir together thesoy sauce, the lime juice, the water,the garlic paste, the sugar, and thechili.

Nutrition Information per Serving:Calories 53, Carb. 11 gm, Protein2 gm, Fat 0 gm, Sat. Fat 0 gm, Chol.0 mg, Sodium 1015 mg, Fiber 1gm, Calcium 36 mg, Iron 1 mg


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Spiced Potato SkinsServing size: 24

Did you think you couldnt have

the best snack foods without thefat? Think again. Baking is a greatway to eliminate the fat whilekeeping all the great taste of yourfavorite snacks.

4 large russet potatoes1/4 cup olive oil1 tsp salt1/2 tsp ground black pepper1 1/2 tsp chili powder1 1/2 tsp curry powder1 1/2 tsp ground coriander seed

Preheat the oven to 400 degreesF (200 degrees C).

Bake the potatoes for 1 hour.Remove the potatoes from theoven, but keep the oven on. Slicethe potatoes in half lengthwise, andlet them cool for 10 minutes. Scoopout most of the potato flesh, leavingabout 1/4 inch of flesh against thepotato skin (you can save the potato

flesh for another use, like mashedpotatoes)Cut each potato half crosswise into

3 pieces. Place the olive oil in asmall cup. Dip each potato pieceinto the olive oil and place it on abaking sheet. Repeat this with theremaining potato pieces

Combine the salt and the spicesand sprinkle the mixture over thepotatoes. Bake the potato skins for15 minutes or until they are crispyand brown. Serve themimmediately.

Nutrition Info per serving size:Calories 45, Carbohydrates 5g,Protein 0g, Fat 2g, Saturated Fat0g, Cholesterol 0mg, Sodium101mg, Fiber 0g


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Additional Resources and Information

Below are toll-free phone numbers for requesting additional Information:

American Heart Association1-800-AHA-USA1 (242-8721)

American Stroke Association1-888-4-STROKEor 1-888-478-7653

American Cancer Society1-800-ACS-2345

American Diabetes Association1-800-DIABETES (1-800-342-2383).

Have access to the web?

Check out these additional online resources:

WebMD everything and anything you need to know about health

5 A Day by the Produce for Better Health Foundation

Mayo Clinic Reliable Information for a healthier life



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NOTES


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NOTES


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SMSM

CONTACT INFORMATION

The Meatless Monday Campaign, Inc.215 Lexington Avenue, Suite 1001

New York, NY 10016

Phone 212.679.9606Fax 212.679.9820

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