Couscous Confetti Salad

I've made this salad before and the display of colors is beautiful! The golden raisins add the perfect sweetness.

Makes about 8 1-cup servings

Couscous is pasta from northern Africa that cooks almost instantly and makes a beautiful and flavorful salad. Whole-wheat couscous is sold in natural food stores and some supermarkets.

1 ¹/₂ cups dry whole-wheat couscous
2 cups boiling water
3 - 4 green onions, finely chopped, including tops
1 red bell pepper, seeded and finely diced
1 carrot, grated
1 - 2 cup finely shredded red cabbage
¹/₂ cup finely chopped fresh parsley
¹/₂ cup golden raisins or chopped dried apricots
1 juice of 1 lemon
¹/₄ cup seasoned rice vinegar
1 tablespoon olive oil
1 teaspoon curry powder
1 ¹/₂ teaspoons salt

In a large bowl, combine couscous and boiling water. Stir to mix, then cover and let stand until all the water has been absorbed, 5 to 10 minutes. Fluff with a fork.

Add green onions, bell pepper, carrot, cabbage, parsley, and raisins or apricots.

In a small bowl mix lemon juice, vinegar, oil, curry powder, and salt. Add to salad and toss to mix. Serve at room temperature or chilled.
Per 1-cup serving

• Calories: 194
• Fat: 2.1 g
• Saturated Fat: 0.3 g
• Calories from Fat: 9.8%
• Cholesterol: 0 mg
• Protein: 5.2 g
• Carbohydrates: 40.2 g
• Sugar: 10 g
• Fiber: 4.2 g
• Sodium: 283 mg
• Calcium: 33 mg
• Iron: 1.1 mg
• Vitamin C: 40.9 mg
• Beta Carotene: 1157 mcg
• Vitamin E: 0.7 mg

Source: Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.; recipe by Jennifer Raymond, M.S., R.D.

Carrot and Red Pepper Soup

Though this looks like baby food, it is surprisingly delicious! I crave it.

Makes 4 1 1/2-cup servings


1 onion, chopped
6 carrots, thinly sliced
2 cups water or vegetable stock
2 red bell peppers
2 cups soymilk
2 teaspoons lemon juice
2 teaspoons balsamic vinegar
¹/₂ teaspoon salt
¹/₄ teaspoon freshly ground black pepper

Place onion and carrots into a pot with water or stock and simmer, covered, over medium heat until the carrots can be easily pierced with a fork, about 20 minutes.

Roast bell peppers by placing them over an open gas flame or directly under the broiler until the skin is completely blackened. Place in a bowl, cover, and let stand about 15 minutes. Slip the charred skin off with your fingers, then cut the peppers in half and remove the seeds.

Blend the carrot mixture along with the bell peppers in a blender or food processor in several small batches. Add some of the soymilk to each batch to facilitate blending. Return to the pot and add lemon juice, vinegar, salt, and black pepper. Heat until steamy.
Per 1 1/2-cup serving

• Calories: 124
• Fat: 2.3 g
• Saturated Fat: 0.4 g
• Calories from Fat: 16.9%
• Cholesterol: 0 mg
• Protein: 5.8 g
• Carbohydrates: 21.9 g
• Sugar: 11.2 g
• Fiber: 4.9 g
• Sodium: 418 mg
• Calcium: 190 mg
• Iron: 1.9 mg
• Vitamin C: 102.8 mg
• Beta Carotene: 8274 mcg
• Vitamin E: 3.5 mg

Source: Eat Right, Live Longer by Neal D. Barnard, M.D.; recipe by Jennifer Raymond M.S., R.D.

Warm Grapefruit Dessert

Never before have I thought to warm a grapefruit but it's delicious. The cinnamon really helps make it less tart. Grapefruit is at it's peak and right now you can get 10 lbs for $4.99 at Smiths!

1 large grapefruit
1 t cinnamon, or to taste

Preheat the oven to 400 degrees.

Cut the grapefruit in half through the middle. With a serrated citrus knife, loosen the segments, being careful not to cut through the peel. Place the halves, side by side, with the sections facing up, on a baking sheet. Sprinkle with the cinnamon. Bake for 20 minutes, or until warmed through and starting to brown on top. Transfer to serving plates. Let stand for 5 minutes to cool slightly before serving.

Makes 2 servings

(please don't mind my hideous baking sheet. I promise it's clean)

Per serving: 56 calories, 1 g protein, 14 g carbs, trace fat (saturated), 0 mg cholesterol, 2 g fiber, trace sodium

from The Biggest Loser Cookbook

Jill’s Lazy Sunday Stew

This stew is quick and easy. It makes tons and is so good. Trully a lazy sunday stew.

Serve it with some garlic bread and a salad for a great meal. The chili powder in this recipe gives the stew the kick it needs to keep you warm on those particularly cold days, while the beans provide protein, calcium, and fiber to keep you feeling fuller, for a longer period of time. This recipe is courtesy of Jill Ovnik. Jill is a Food for Life instructor for The Cancer Project who believes that education and exposure to the right foods can improve health and change lives. Jill is the founder and president of the website Vegan Gal (www.vegan-gal.com). She is also the writer and producer of the DVD Change Your Food, Change Your Life. Jill received her certification from the Food Studies Institute.

Jill’s Lazy Sunday Stew Directions Makes 8 servings 1 30-ounce bag frozen hash brown potatoes 2 14-ounce cans tomato sauce or diced tomatoes (if you prefer chunky soups)    1 1/2 cups water 2 15-ounce cans kidney beans, drained and rinsed       1 15-ounce can black beans, drained and rinsed (optional) 1 cup frozen corn                5 ounces (about 1 cup) frozen spinach 3 tablespoons chili powder                2 tablespoons ground cumin 1 tablespoon garlic powder                salt, to taste (optional) 1 tablespoon vinegar (optional)                3 or 4 green onions, chopped (optional) Combine tomato sauce or diced tomatoes, potatoes, and water. Cover the pot and simmer at medium-high heat until potatoes are tender, about 20 minutes. Add the beans, frozen corn and spinach, and spices. Turn down the heat to a low setting and simmer until all flavors are blended. Serve the soup garnished with chopped green onions. Nutrition Information Per serving (1/8 of recipe): calories: 282 fat: 1.7 g saturated fat: 0.3 g calories from fat: 5.2% cholesterol: 0 mg protein: 11.9 g carbohydrate: 59 g sugar: 7.1 g fiber: 11.3 g sodium: 687 mg calcium: 93 mg iron: 4.8 mg vitamin C: 21.9 mg beta-carotene: 1549 mcg vitamin E: 2.8 mg Recipe from Jill Ovnik A varied diet of beans, lentils, grains, and vegetables contains all of the essential amino acids your body needs. Learn more.

Coconut & Cardamom Mashed Sweet Potatoes

I made this for Thanksgiving dinner, it's so good!

Ingredients:
3 lb. Garnet Yams, skins left on
1/2 t sea salt
1/2 t cardamom
1-2 T Maple Syrup
1/4 C. Coconut Milk or So Delicious Coconut Creamer (plain)
2 T pecans, toasted & chopped

Preheat oven to 400 degrees. Wash sweet potatoes well and poke holes in them using a fork. Place on a baking sheet lined with parchment paper and spray with olive oil to coat. Cook until tender, about 45 minutes. Potatoes are done when you can easily poke through to the center with a knife. Remove from oven and split lengthwise to cool.

While potatoes are still warm, scoop out flesh using a spoon into a bowl. Add the rest of the ingredients and mash well using a hand masher. If potatoes are too thick, add more coconut milk. Season to taste with more salt & pepper if necessary and top with toasted pecans.

Vegan Chocolate Chip Cardamom Scented Cookies!

I just made these and they're delicious!

2 c. Spelt Flour 3/4 c. Rolled Oats 1/2 c. chopped Walnuts 1 c. Grain Sweetened Chocolate Chips 1/2 tsp. Sea Salt 3/4 tsp. Baking soda 1/8 tsp Cinnamon Pinch Ground Cardamom 2/3 c. Agave Nectar 2/3 c. Grapeseed Oil 2 TBL Water or Almond Milk 1 tsp. Vanilla Extract Preheat Oven to 350 degrees. Place dry ingredients in a large mixing bowl and stir to combine. Combine wet ingredients in a medium bowl and whisk together. Add wet mixture to dry and stir well with wood spoon. Refrigerate for 15 minutes. Place by the tablespoon on a baking sheet lined with Parchment paper. Bake for 10-12 minutes until golden brown. Remove and cool on a wire rack. Enjoy with a glass of cold Almond or Rice Milk. from Karmachow.com

Pumpkin Pie

 I made this last weekend for a family party. Ryan's whole family loved it.

Makes  8 servings
Your holidays will be complete with this healthful version of traditional pumpkin pie.
¹/₂ cup sugar or other sweetener
4 tablespoons cornstarch
1 teaspoon cinnamon
¹/₂ teaspoon ground ginger
¹/₈ teaspoon ground cloves
¹/₂ teaspoon salt
1 15-ounce can solid-pack pumpkin
1 tablespoon molasses
1 ¹/₂ cups fortified soy- or rice milk
1 9-inch Fat-Free Pie Crust or commercial pie crust
Preheat oven to 400°F. 
In a large bowl, mix sugar or other sweetener, cornstarch, cinnamon, ginger, cloves, and salt. Blend in pumpkin, molasses, and non-dairy milk. Pour into crust and bake 15 minutes. 
Reduce heat to 350°F and bake 45 minutes. Cool before cutting. 

Fat-Free Pie Crust

Makes 1 9" crust

This crust is slightly sweet and chewy. It is much lower in fat and easier to prepare than traditional crumb crusts.

1 cup Grape-Nuts cereal
¹/₄ cup apple juice concentrate 

Preheat oven to 350°F.

Mix cereal and apple juice concentrate and pat into a 9" pie pan. Bake in preheated oven for 8 minutes. Cool before filling. 

Per serving (1/8 of pie with Fat-Free Pie Crust):
182 calories
1.2 g fat
0.3 g saturated fat
6.1% calories from fat
0 mg cholesterol
3.8 g protein
41.3 g carbohydrate
20.1 g sugar
3.8 g fiber
268 mg sodium
86 mg calcium
5.6 mg iron
2.7 mg vitamin C
3690 mcg beta-carotene
1.4 mg vitamin E
Per serving (1/8 of pie with commercial crust)

• Calories: 198
• Fat: 6.1 g
• Saturated Fat: 1.5 g
• Calories from Fat: 27.8%
• Cholesterol: 0 mg
• Protein: 3.3 g
• Carbohydrates: 33.8 g
• Sugar: 17 g
• Fiber: 2.6 g
• Sodium: 280 mg
• Calcium: 81 mg
• Iron: 2 mg
• Vitamin C: 2.5 mg
• Beta Carotene: 3690 mcg
• Vitamin E: 1.3 mg

Source: Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D.