Dieting

I’m not a Nutritionist, but I Lost 35 lbs in 2 Months, The Healthy Way

I got on the scale on October 20th and was shocked to see that I weighed almost 250 lbs. I weighed 248 lbs to be exact and I decided I was ready to lose weight now.

All the diet books I read were either too vague or proposed I go on a diet that was either very expensive, time consuming, or disgusting. I had lost weight in the past, but I knew I had done it in unhealthy ways. I decided to look at how my diet in college differed from my current diet first off.

The College Diet ( Lost about 40 lbs in 6 months )

My diet in college, when I was very seriously trying to lose weight, consisted of the following ( Do not do this ):

  1. Breakfast : Coffee ( 0 Calories )
  2. Lunch: 2 Cups of Rice, 2 Tbs Soy Sauce, Two Tbs Dijon Mustard ( 437 Calories )
  3. Dinner: Fiber One Cereal, Baked Beans ( 280 Calories )
  4. Other: Mt Dew and Beer ( 1020 Calories )

I ate these foods almost every day. Like I was saying, I was serious about losing weight, but I was disregarding health which at the age of 35, I’m more aware of.

The Current Diet that Made Me Fat ( Gained 50 lbs over 5 Years )

 

Over the last 5 years, most people thought I was a healthy eater. Mainly because I don’t eat Beef or Pork. At my worst, I ate:

  1. Breakfast: Scrambled Eggs with Cheese, 2 pieces of Bread and Jelly ( 845 Calories )
  2. Lunch: Tuna Salad Sandwich and Doritos ( 1165 Calories )
  3. Dinner: Normally Pasta with Cheese ( 1,040 calories )

At my best, I ate:

  1. Breakfast: 2 Biscuits, Veggie Sausage and Jelly ( 590 Calories )
  2. Lunch: Whole Wheat Bagel, Veggie Burger, Mayo, and Dorito’s ( 1084 Calories )
  3. Dinner: Spaghetti and Bread ( 1160 Calories )
  4. Other: Coffee and Coke Zero ( 0 Calories )

These two common meals averaged out to 2944 calories. More importantly though:

  1. I was eating 32% more calories than my body needed. I’m 6’3”, with a large frame
  2. I was eating 46% more fat than I should.
  3. I was eating 3 times the recommended amount of sodium. Sodium causes heart attacks, strokes, kidney failure, etc. You, the reader, are also probably eating this much sodium.
  4. I was eating 3 times the amount of recommended Cholesterol.
  5. Nearly, twice the recommended amount of saturated fat.

My New Diet – Nutritional

 

What I Promise:

  1. You will lose weight, on a consistent basis.
  2. You will eat food that tastes better than what you are currently eating.
  3. You will be eating healthier than you ever have.
  4. You will not have to exercise.
  5. You will be able to cook all meals in under 20 minutes.
  6. You will spend less on food per month.
  7. You will never be hungry.
  8. I will detail everything in this series of articles. You will know exactly what to do every step of the way.
  9. You won’t need to buy vitamins, supplements, or anything at all.

What You Must Promise:

If you aren’t willing to follow these rules, in my opinion, you should give up dieting forever. In exchange for looking like a million bucks, living longer, feeling healthier, and spending less you must:

  1. Give up eating Beef and Pork, but not Chicken, Turkey and Fish.
  2. Give up eating Fried Food, but I have healthy alternatives that taste like the food has been fried!
  3. Give up eating cake, pie and sweets, but again I have very healthy alternatives, that will make you feel like your cheating, when you’re not!

Does that sounds good to you? In the next article, I’ll explain exactly how many calories you should eat in a day under the Diet Nutritional Plan….


The Diet Nutritional Plan: How Many Calories Does Your Body Need?

 

Now you are going to find out exactly how many calories your body needs. First off you are going to want to know what size frame you have. Take your arm and project it away from you and then bend your palm towards your body. There are to bones that lay above your elbow, toward your bicep, that will protrude the most. Measure roughly the distance between the tips of those two bones. Using the chart below, you’ll see what type of frame you have.

Men ( Medium Build ) Elbow Measurement Women  Medium Build Elbow Measurement
5’2″ – 5’3″ 2-1/2″ to 2-7/8″ 4’10″-4’11″ 2-1/4″ to 2-1/2″
5’4″ – 5’7″ 2-5/8″ to 2-7/8″ 5’0″ – 5’3″ 2-1/4″ to 2-1/2″
5’8″ – 5’11″ 2-3/4″ to 3″ 5’4″ – 5’7″ 2-3/8″ to 2-5/8″
6’0″ – 6’3″ 2-3/4″ to 3-1/8″ 5/8″ – 5’11″ 2-3/8″ to 2-5/8″
6’4″ 2-7/8″ to 3-1/4″ 6’0″ 2-1/2″ to 2-3/4″

If your measurements are smaller than the above chart, you have a small build. If they are larger than the above chart, you have a large build.

Now below, figure out the number of calories you need to consume.

Ideal Weight vs. Height Small Frame Medium Frame Large Frame Required Calories Required Calories Minimum Calories
Women
4’ 10” 102-111 109-121 118-131 1260 1420 670
4’ 11” 103-113 111-123 120-134 1280 1450 682.5
5’ 00” 104-115 113-126 122-137 1310 1490 700
5’ 01” 106-118 115-129 125-140 1340 1520 715
5’ 02” 108-121 118-132 128-143 1370 1560 732.5
5’ 03” 111-124 121-135 131-147 1400 1600 750
5’ 04” 114-127 124-138 134-151 1440 1640 770
5’ 05” 117-130 127-141 137-155 1470 1680 787.5
5’ 06” 120-133 130-144 140-159 1510 1720 807.5
5’ 07” 123-136 133-147 143-163 1540 1760 825
5’ 08” 126-139 136-150 146-167 1580 1800 845
5’ 09” 129-142 139-153 149-170 1610 1840 862.5
5’ 10” 132-145 142-156 152-173 1650 1870 880
5’ 11” 135-148 145-159 155-176 1680 1910 897.5
6’ 00” 138-151 148-162 158-179 1710 1950 915
Ideal Weight vs. Height Small Frame Medium Frame Large Frame Required Calories Required Calories Minimum Calories
Men
5’ 02” 128-134 131-141 138-150 1670 1790 865
5’ 03” 130-136 133-143 140-153 1700 1830 882.5
5’ 04” 132-138 135-145 142-156 1730 1860 897.5
5’ 05” 134-140 137-148 144-160 1760 1910 917.5
5’ 06” 136-142 139-151 146-164 1790 1950 935
5’ 07” 138-145 142-154 149-168 1820 1990 952.5
5’ 08” 140-148 145-157 152-172 1850 2030 970
5’ 09” 142-151 148-160 155-176 1880 2070 987.5
5’ 10” 144-154 151-163 158-180 1910 2110 1005
5’ 11” 146-157 154-166 161-184 1940 2150 1022.5
6’ 00” 149-160 157-170 164-188 1980 2190 1042.5
6’ 01” 152-164 160-174 168-192 2010 2230 1060
6’ 02” 155-168 164-178 172-197 2050 2280 1082.5
6’ 03” 158-172 167-182 176-202 2090 2330 1105
6’ 04” 162-176 171-187 181-207 2130 2380 1127.5

These charts are taken from an insurance under writing company. I find them to be very reliable, because if they guess wrong about your health they lose money. Corporations, most definitely, don’t like to lose money.

To use myself as an example, I’m 6’ 3” and my elbow measurement is 3-1/4”. So, that means, I require about 2330 Calories to maintain my current weight. Since I want to lose weight I’m going to aim at consuming about 2330 * .55 = 1282 calories per day.

You should never consume less than 55% of your total required calories, or your body will go into starvation mode. If your body goes into starvation mode, you are not only going to be eating in an unhealthy manor, but you’ll also stop losing weight.

It’s ok to consume 55%, 60%, or whatever feels comfortable. You will however feel comfortable in a short time reaching the 55% mark, once your body adjusts. In the beginning, of the diet you can eat as much of the recommended foods as you want. You will find that your body will fall in line because of the pure density of the foods I recommend.

Ok, that brings us to the end of the Diet Nutritional Plan Calorie Requirement article. That was a mouthful! In the next article, I’ll explain what types of foods you’ll be eating…


Diet Nutritional Plan: The Good, The Bad and The Sodium, Cholesterol, Fat Blob

 

I read just about every diet and nutrition book available and all I got was this list:

The Bad Things in Your Diet

 

  1. Fat
  2. Saturated Fat
  3. Trans Fats
  4. Cholesterol
  5. Sodium
  6. Carbohydrates
  7. Sugars

The Good Things in Your Diet

  1. Calories: They give you energy.
  2. Fiber: They eliminate waste from our bodies and lower cholesterol.
  3. Protein: Repairs our nerves, tissue and bones.
  4. Vitamin A: Gives us healthy skin, hair, helps us to see in dim light and is necessary for proper bone growth, tooth development, and reproduction.
  5. Vitamin C: Helps to maintain capillaries, bones, and teeth.
  6. Iron: It helps to deliver oxygen throughout the body, is involved in the production of energy from the metabolism of food and plays a role in the immune system.
  7. A host of other different Vitamins and Minerals.

So, after reading all of those books, I know exactly what to eat. Luckily, I’m willing to tell you which foods maximize the positives, while minimizing the negatives. I read 100’s of labels and here is the list in order of the best foods:

  1. Blackberries ( Best )
  2. Jalapeno Peppers
  3. Peas
  4. Corn
  5. Eggplant
  6. All Bran, Bran Buds
  7. Asparagus
  8. Quinoa
  9. Kidney Beans
  10. Strawberries
  11. Fava Beans
  12. Northern Beans
  13. Bob’s Red Mill, 10 grain, Hot Cereal
  14. Romaine Lettuce
  15. Cauliflower
  16. Green Peppers
  17. Broccoli
  18. Brussels Sprouts
  19. Green Beans
  20. Spinach
  21. Navy Beans
  22. Mozzarella, Non-fat Cheese
  23. Pinto Beans
  24. Hodgson Mill, Whole Wheat Bow Tie Pasta
  25. Chinese Cabbage, Pak-Choi
  26. Mushrooms
  27. Ice Berg Lettuce
  28. Radishes
  29. Archer Farms, Cinnamon Start, with Protein
  30. Onions
  31. Zucchini
  32. Pickles
  33. Carrots
  34. Sara Lee, Whole Wheat Bagels
  35. Apricots, Canned
  36. Cucumber
  37. Mung Beans
  38. Del Monte, Tomatoes, Canned, No Salt
  39. Fat Free, Refried Beans
  40. Peppers, Hot Chili
  41. Bran for Life, 100% Whole Grain Bread
  42. Black Beans
  43. Grapes
  44. Campbell, Pace, Chipotle Chunky Salsa
  45. Marmite, Yeast Extract Spread
  46. Baked Potato
  47. Peaches, Canned
  48. Turkey, Oscar Mayer, Smoked, Fat Free
  49. Rice, White Long Grained
  50. Mrs Bairds, 100% Whole Grain Bread
  51. Ezekiel 4:9 100% Flourless Grain Cereal

And a whole bunch of other foods. It might also be useful, to know what foods measure best for each of the good things?

The Diet Nutritional Plan: Foods that Will Make You Feel Full

 

  1. Jalapeno Peppers
  2. Asparagus
  3. Romaine Lettuce
  4. Broccoli
  5. Green Peppers
  6. Green Beans
  7. Spinach
  8. Ice Berg Lettuce
  9. Zucchini
  10. Leeks

The Diet Nutritional Plan: Foods with the Highest Amount of Fiber per Calorie

 

  1. All Bran, Bran Buds
  2. Cauliflower
  3. Eggplant
  4. Campbell’s, Pace, Chipotle Chunky Salsa
  5. Romaine Lettuce
  6. Broccoli
  7. Green Beans
  8. Chinese Cabbage, Pak-Choi
  9. Radishes
  10. Spinach

The Diet Nutritional Plan: Foods with the Highest Amount of Protein per Calorie

 

  1. Applesauce, Mott’s Natural
  2. Marmite, Yeast Extract Spread
  3. Talapia
  4. Tuna, Fresh Albacore
  5. Freshdirect, Boneless Chicken Tenders
  6. Orange Roughy
  7. Mozzarella, Nonfat, Cheese
  8. Bumble bee, Tuna, Albacore, Canned
  9. Shrimp, Steamed
  10. Turkey, Oscar Myer, Smoked, Fat Free

The Diet Nutritional Plan: Foods with the Highest Amount of Fiber and Lowest Sodium

 

  1. Jalapeno Peppers
  2. Corn
  3. Peas
  4. Eggplant
  5. Quinoa
  6. Strawberries
  7. Fava Beans
  8. Bob’s Red Mill, 10 grain, Hot Cereal
  9. Kidney Beans
  10. Green Peppers

The Diet Nutritional Plan: Foods with the Highest Fiber and Lowest Carbohydrates

 

  1. All Bran, Bran Buds
  2. Asparagus
  3. Northern Beans
  4. Broccoli
  5. Cauliflower
  6. Romaine Lettuce
  7. Spinach
  8. Green Beans
  9. Eggplant
  10. Kidney Beans

The Diet Nutritional Plan: Bread List

 

  1. Bran for Life, 100% Whole Grain Bread
  2. Sara Lee, Whole Wheat Bagel
  3. Brown Berry, Whole Wheat, Double Fiber
  4. Mrs Bairds, 100% Whole Grain Bread
  5. Pepperidge Farms, 100% Whole grain Bread

The Diet Nutritional Plan: Cereal List

 

  1. All Bran, Bran Buds
  2. Bob’s Red Mill, 10 grain, Hot Cereal
  3. Ezekiel 4:9, 100% Flourless Grain Cereal

The Diet Nutritional Plan: Pasta & Rice List

 

  1. Fantastic Foods, Whole Wheat Couscous
  2. Hodgson Mill, Whole Wheat Pasta, with 2% or less fat, 6 grams or greater in fiber
  3. Quinoa
  4. Palenta
  5. Uncle Ben’s, 100% Pure Wild Rice
  6. Rice, White Long Grained

The Diet Nutritional Plan: Cheese List

 

  1. Mozzarella, Non-Fat
  2. Cabot Cheddar, 75% Less Fat Light
  3. Sargento Preferred Light, Swiss
  4. Salakis Low-Fat Feta, Zero Sodium

The Diet Nutritional Plan: Great Cheats

 

  1. Salsa
  2. Pickles, My Favorite
  3. Applesauce, Mott’s Natural
  4. TCBY Dessert: Smoothie, Mighty Berrie, 20 oz
  5. Subway: Fruizle Express, Berry Lishus with Banana, Small
  6. Honey
  7. Numerous Fruits: Oranges, Apricots, Peaches, Grapes, Apples, etc.

The Diet Nutritional Plan: Best Vitamin A Foods

 

  1. Carrots: 1/4 cup for 100%
  2. Spinach: 1/3 cup for 100%
  3. Sweet Potato, Glory Foods, Canned: 1/2 cup for 100%
  4. Apricots, canned: 1-1/4 cup for 100%
  5. Romaine Lettuce: 1-3/4 cup for 100%

The Diet Nutritional Plan: Best Vitamin C Foods

 

  1. Hot Chili Peppers: 1/3 cup for 100%
  2. Green Peppers: 1/2 cup for 100%
  3. Strawberries: 3/4 cup for 100%
  4. Orange: 3/4 cup for 100%
  5. Broccoli: 3/4 cup for 100%

That explains which foods are best for whatever purpose you have. I love the fact that most of your requirements are found in just a cup of one specific type of food. You will see your average requirements below, thanks to the FDA:

Total Fat: 65 grams or less

Cholesterol: 300 milligrams or less

Sodium: 1500 to 2400 milligrams

Carbs: 130 to 300 grams

Fiber: 25 to 38 grams or higher

Sugars: 40 grams or lower

Protein: 50 to 78 grams

Vitamin A: 3000 IU

Vitamin C: 90 milligrams

Calcium: 1000 milligrams

Now, you know how many calories to eat and what food to eat. You need someone to show you a list of the calories, fat, fiber, cholesterol, sodium, carbs, fiber, sugar, etc. per type of food. Then we’ll move on to specific meal plans and then I’ll give you a few more opportunities to cheat and still lose weight. Interested? On to the next article with you…


Diet Nutritional Plan: All the Food you Should Eat

Ok, I’m now ready to list out 100 different types of food that you should plan your diet around. Most diets fail because people feel to limited in what they can eat. In a later article I create an exact week long diet plan for you, but it’s good for you to see this list ahead of time. Everything is listed in order based off of how much of the good qualities of food are represented versus eliminating the bad qualities.

(1 Cup) Calories Calories from Fat Cholesterol (mg) Sodium (mg) Carbs (g) Fiber (g) Sugars (g) Protein (g)
Blackberries, Unsweetened 97 6 0 2 23.7 7.5 16.1 1.8
Peppers, Jalapenos 27 5 0 1 5.3 2.5 3.1 1.2
Peas, Frozen, Rinsed 134 3 0 5 25 8.8 9.5 8.6
Corn, Frozen 132 10 0 2 31 4 5 4.2
Eggplant, Raw 20 1 0 2 4.7 2.8 1.9 0.8
All Bran, Bran Buds 225 24 0 203 24 39 24 6
Asparagus, Frozen 32 7 0 5 3.5 2.9 0.6 5.3
Quinoa 180 32 0 10 29 11 2 7
Lima Beans, Raw 602 11 0 32 112 33.8 15 38.2
Beans, Kidney, Eden Foods 200 0 0 30 36 20 2 16
Strawberries, Frozen 77 2 0 4 20.2 4.6 10.1 1.0
Curry Powder, Spice, 1 TBs 20 8 0 3 3.7 2.1 0.2 0.8
Beans, Fava, Progresso, Rinsed 200 6 0 9 33 9 3 13
Cayenne Pepper, Spice, 1 TBs 17 8 0 2 3 1.4 0.5 0.6
Beans, Northern, Eden Foods 220 18 0 45 20 16 2 10
Bob’s Red Mill, 10 Grain, Hot Cereal 560 36 0 20 112 20 0 24
Lettuce, Romaine 10 2 0 4 1.8 1.2 0.6 0.6
Cauliflower, Frozen 34 4 0 32 6.8 4.9 1.9 2.9
Peppers, Green 30 2 0 4 6.9 2.5 3.6 1.3
Broccoli, Frozen, Seneca 25 0 0 25 4 3 2 2
Plums, Canned, Water Packed 102 0 0 2 27 2 25 1
Pears, Canned, Water Packed 71 1 0 5 19 4 15 0
Brussels Sprouts, Frozen 65 5 0 23 13 6.4 3.2 5.6
Beans, Green, Green Giant 27 0 0 12 5 3 3 1
Spinach, Cooked 41 4 0 126 6.8 4.3 0.8 5.3
Spinach, Raw 7 1 0 24 1.1 0.7 0.1 0.9
Beans, Navy, Eden Foods 220 0 0 30 40 14 0 14
Cheese, mozzarella, nonfat 168 0 20 840 4 2 2 36
Beans, Pinto, Eden Foods 220 18 0 30 36 12 2 12
Hodgson Mill, Whole Wheat Bow Tie, cooked 378 18 0 20 80 12 0 18
Cabbage, chinese (pak-choi) 9 0 0 46 2 1 1 1
Chili Powder, Spice, 1 TBs 24 11 0 76 4.1 2.6 0.5 0.9
Mushrooms 15 2 0 4 2.3 0.7 1.2 2.2
Lettuce, Ice Berg 8 1 0 6 1.6 0.7 1.1 0.5
Radishes, white icicle, raw 19 0 4 45 4 2 2 1
Celery, Raw 19 2 0 96 3.6 1.9 2.2 0.8
Archer Farms, Cinnamon Start, with Protein 253 24 0 147 40 16 19 20
Onions, Raw 64 1 0 6 14.9 2.7 6.8 1.8
Broccoli, Raw 30 3 0 29 5.8 2.3 1.5 2.5
Cabbage, Boiled, No Salt 34 0 0 6 4.1 1.4 2.1 1
Cherries, Canned, Water Packed 135 0 0 8 35 4 31 2
Squash, Zucchini 20 2 0 12 4.2 1.4 2.1 1.5
Pickles 17 2 0 1251 3.7 1.6 1.9 0.9
DanActive, Mixed Berry Light, Dannon 100 0 0 115 22 7.5 12.5 7.5
Carrots, Frozen 54 9 0 86 11 4.8 6 0.8
Sara Lee, Whole Wheat Bagel 120 9 0 340 22 7 2 11
Apricots, canned 117 1 0 10 30 3.9 26.2 1.5
Cucumber, Raw 16 2 0 2 4 0.6 1.8 0.6
Beans, mung, canned, drained solids 26 0 0 12 5 1 4 3
Tomatoes, Canned, Del Monte, No Salt 50 0 0 100 12 4 8 2
Refried Beans, Fat Free 200 0 36 1160 36 12 2 12
Peppers, Hot Chili, Canned 60 2 0 10 14.2 2.2 7.6 3
Pickles, cucumber, sour, low sodium, 1 Pickle 12 1 0 12 2.7 0.8 1.2 0.4
Bran for Life, 100% Whole Grain Bread (1 Slice) 80 9 0 140 17 5 2 4
Beans, Black, Progresso 200 8 0 400 34 10 0 12
Artichokes, Raw 109 0 0 6 26 2 14 3
Grapes 62 3 0 2 15.8 0.8 14.9 0.6
CAMPBELL Soup Company, PACE, Chipotle Chunky Salsa 32 0 0 920 12 4 8 0
Marmite, Yeast Extract Spread (tsp) 9 0 0 216 1 0 0 2
Geronimo Salsa 70 4 0 1554 16.2 4.1 7.9 4
Organic Apple Cinnamon Harvest, Back to Nature 180 14 0 100 45 10 15 4
Potato, Baked 161 2 0 17 36.6 3.8 2.0 4.3
Scallops, 6 Large 150 9 60 275 2 0 0 29
Peaches, Canned 136 1 0 13 36.5 3.3 33.3 1.1
Turkey, Oscar Mayer, Smoked, Fat Free (Slice) 10 1 4 142 0.5 0 0.1 1.9
Whole Wheat, Dbl Fiber 90 13 0 160 17 4 3 3
Rice, White Long Grained 205 4 0 2 44.5 0.6 0.1 4.3
Ricotta, Fat Free, Polly O Cheese 45 0 5 80 3 0 2 8
Instant Oatmeal Original, Quaker Oats 100 18 0 80 19 3 0 4
Mrs Bairds, 100% Whole Grain Bread 70 9 0 115 12 2 2 3
Ezekiel 4:9 100% Flourless Grain Cereal 190 9 0 200 40 6 0 8
Leeks 54 2 0 18 12.6 1.6 3.5 1.3
Pepperidge Farms, 100% Whole Wheat Bread 110 18 0 180 20 3 3 4
Fat Free Skim Milk 80 0 5 125 13 0 12 8
Pineapple Chunks, Dole 120 0 0 20 30 2 26 0
Soymilk, Nonfat, Plain 70 0 0 105 10 0 9 6
Pectin, Dry Mix (2 TBs) 163 1 0 100 45 4.3 0 0.1
Sweet Potato, Canned, Glory Foods 240 0 0 60 60 4 46 0
TCBY dessert: Smoothie, Mighty Berry, 20 oz 300 0 0 160 73 3 70 4
Subway dessert: Fruizle Express, Berry Lishus with banana, 1 Small 110 0 0 30 28 1 27 1
Free Zesty, Italian Dressing (TBs) 7.5 0 0 240 3 0 1 0
Guave, Whole Foods 45 5 0 0 11 5 5 1
Oranges 85 3 0 0 21.3 4.4 16.9 1.3
Fantastic Foods, Whole Wheat Couscous 210 9 0 0 45 7 0 8
Kamut Elbow Macaroni, Organic, Eden Foods 210 14 0 0 38 6 2 10
Applesauce, Mott’s Natural 100 0 0 0 28 2 2 24
Wild Rice, Uncle Ben’s, 100% Pure 211 12 0 0 40 2.3 0 8
Shrimp, Steamed 84 8 166 190 0 0 0 17.8
Tuna, Fresh 276 21 114 90 0 0 0 60
Orange Roughy 89 7 68 59 0 0 0 19.2
Tuna, Canned, Bumble Bee, Albacore 280 36 100 1000 0 0 0 60
Honey, Grade A (Tbs) 60 0 0 0 17 0 16 0
Crown Prince, Tuna, White Albacore, No Salt 60 0 20 30 0 0 0 14
Talapia, Freshdirect 200 18 200 140 0 0 0 44
Freshdirect Boneless, Chicken Tenders 240 26 130 150 0 0 0 52
Tuna, Bumble Bee, Albacore, Low Sodium in Water 70 9 25 35 0 0 0 15
Perch, 1 Average Fillet 61 9 27 48 0 0 0 11.9
Bass, Fresh Water, 1 Average Fillet 91 26 54 56 0 0 0 15
Salmon, Wild Atlantic, 1/2 Average Fillet 280 113 109 86 0 0 0 39.2

The Diet Nutritional Plan : Week Long Meal Plan

The problem with most diets is that they don’t give you an exact plan. I’m changing that right now. Here I’ll list out an exact week long healthy meal plan. The average day will provide the following nutrients, calories, etc.

  • Daily Calorie Intake – 1,505 cals
  • Daily Sodium Intake – 1,787 mg
  • Daily Sugar Intake – 83 grams
  • Daily Cholesterol Intake – 21 mg
  • Daily Saturated Fat Intake – 3 grams
  • Daily Fiber Intake – 62 grams

The only area in which I think I may be missing the mark a bit is in my daily intake of sugar. I keep losing weight though and the reason is that the rest of the diet is nearly perfect and a large majority of the sugar is natural and healthy. Just for comparison reasons, I now list the FDA recommended requirements.

Calories Calories from Fat Tot. Fat (g) Sat. Fat (g)
2000 400 65 g 20 g
Cholesterol (mg) Sodium (mg) Carbs (g) Fiber (g)
300 mg 1500 – 2400 mg 130 – 300 g 25 – 38 g
Sugars (g) Protein (g) Vitamin A (%) Vitamin C (%)
40 g 50 – 78 g 3000 IU 90 mg
Calcium (%)
1000 mg

Day 1 of The Diet nutritional Plan

Breakfast:

Grams Calories
Bran Buds 91 228
Skim Milk Fat Free 125 46
Coffee, Instant – Prepared With Water 715 14
Ezekiel 4:9 Organic Sprouted 100% Whole Grain Flourless Bread – Breads 100 80

Lunch:

Kamut Pasta with Sicilian Salsa Verde, Cabbage, and Green Beans 137 224
Green Bean Salad with Radishes 122 38
Ezekiel 4:9 Organic Sprouted 100% Whole Grain Flourless Bread – Breads 100 80
Minute Maid Coolers Pink Lemonade 100 90
Winter Greens and Shiitake Mushrooms 347 118

Dinner:

Orange and Fennel Poached Sole 324 262
Carrots and Brussels Sprouts 212 85
Roasted Broccoli with Garlic 179 78
Lemon Couscous Salad with Spinach, Scallions, and Dill 159 173
Coca-Cola Zero 240 1

Day 2 of The Diet Nutritional Plan

Breakfast:

10 Grain Hot Cereal 121 368
Blackberries 144 62
Coffee, Instant – Prepared With Water 715 14

Lunch:

Ezekiel 4:9 Organic Sprouted 100% Whole Grain Flourless Bread – Breads 100 80
Baby Spinach and Raspberry Salad 201 94
Quinoa with Grilled Zucchini, Garbanzo Beans, and Cumin 236 296
Sweetened Raspberry Iced Tea Mix 20 18

Dinner:

Spicy Stir Fried Chicken and Greens with Peanuts 148 91
Mushrooms with Spinach, Ginger and Soy 184 70
Corn Salsa 184 118
Crazy Cranberry – Fruit Smoothies/Berry 228 147
Beans, Snap, Green – Cooked, Boiled, Drained, Without Salt 125 44
Roasted Broccoli with Garlic 179 78

Day 3 of The Diet Nutritional Plan

Breakfast:

Organic Apple Cinnamon Harvest – Back to Nature Cereals 54 180
Milk, Nonfat, Fluid – Without Added Vitamin A (Fat Free Or Skim) 147 52
Ezekiel 4:9 Organic Sprouted 100% Whole Grain Flourless Bread – Breads 100 80
Minute Maid Multi-Vitamin – orange juice and blends 240 120

Lunch:

Whole Wheat Pasta with Spinach and Garbanzo Beans 208 381
Spinach and Mushrooms with Truffle Oil 175 49
Eggplant Cannelloni 239 133

Dinner:

Zucchini and Corn Tacos 222 149
Corn Salsa 184 118
Lemon-Roasted Green Beans with Almonds 266 119
Ratatouille 349 89

Day 4 of The Diet Nutritional Plan

Breakfast:

Instant Oatmeal Original 28 100
Coffee, Instant – Prepared With Water 238 5
Blackberries, 1 cup, raw – Fruits 108 53
Ezekiel 4:9 Organic Sprouted 100% Whole Grain Flourless Bread – Breads 100 80

Lunch:

Romaine Lettuce – Fresh Vegetables 142 33
Organic Cherry Tomatoes – Melissa’s Organics 120 22
Broccoli – Raw 44 15
Cucumber – With Peel, Raw 52 8
Kraft Free Dressing Fat Free Zesty Italian 75 38
Cauliflower – Raw 50 13
Onion (Red), 1 med, raw – Veggie Nutrition Facts 22 8

Dinner:

Golden Twirls 85 130
Jalapeño-Red Bean Burgers 179 456
100% Whole Grain – Harvest Selects 56 140
Romaine Lettuce – Fresh Vegetables 14 3
Tomatoes, Red, Ripe – Raw, Year Round Average 15 3
Onion (Red), 1 med, raw – Veggie Nutrition Facts 11 4
Honey Mustard 30 25
Golden Twirls 85 130
Pineapple Delight with Banana Small – Fruizle Express 396 160

Day 5 of The Diet Nutritional Plan

Breakfast:

Ezekiel 4:9 100% Flourless Sprouted Grain Cereal 168 285
Ezekiel 4:9 Organic Sprouted 100% Whole Grain Flourless Bread – Breads 100 80
Non Fat Plain 156 46

Lunch:

Barley Stew with Leeks, Mushrooms, and Greens 310 170
Shaved Brussels Sprout and Shallot Saute 153 135
Green Bean Salad with Radishes 122 38

Dinner:

Spicy Sauteed Fish with Cherry Tomatoes 493 288
Carrots and Brussels Sprouts 212 85
Broccoli – Cooked, Boiled, Drained, Without Salt 156 55

Snacks:

Raspberry Revitalizer – Smoothiew/ Yogurt 560 370

Day 6 of The Diet Nutritional Plan

Breakfast:

Bran Buds 60 150
Milk, Nonfat, Fluid – With Added Vitamin A (Fat Free Or Skim) 172 59
Ezekiel 4:9 Organic Sprouted 100% Whole Grain Flourless Bread – Breads 100 80
Coffee, Instant – Prepared With Water 358 7

Lunch:

Linguine with Squash, Spinach, and Mussels 438 460
Baby Spinach and Raspberry Salad 201 94
100% Whole Grain – Harvest Selects 28 70

Dinner:

Turkey, Green Bean, Corn, and Quinoa Salad 184 220
Grilled Eggplant with Caponata Salsa 239 61
Steamed Broccoli with Garlic, and Lemon 91 60
Lemon-Roasted Green Beans with Almonds 266 119
Organics Stone Ground 100% Whole Wheat Bread 36 89
Peach Tea – Black Tea 240 70

Day 7 of The Diet Nutritional Plan

Breakfast:

10-Grain Cereal 40 140
Blackberries, 1 cup, raw – Fruits 144 70
Ezekiel 4:9 Organic Sprouted 100% Whole Grain Flourless Bread – Breads 100 80
Coffee, Instant – Prepared With Water 358 7

Lunch:

Barley with Shiitake Mushrooms 256 130
Spinach, Radishes, and Chili’s 284 121
Brussels Sprouts with Lemon and Pistachios 136 143
Roasted Broccoli with Garlic 179 78

Dinner:

Poached Tuna with Escarole and Lima Beans 192 169
Winter Greens and Shiitake Mushrooms 347 118
Baby Spinach and Raspberry Salad 201 94
Sweetpotato – Cooked, Baked In Skin, Without Salt 200 180
Lemon-Roasted Green Beans with Almonds 266 119

Snack:

Berry Lishus small – Fruizle Express 369 110

There you are. Yes, you can eat tons of delicious food, while eating healthy. I challenge you to only try this diet for one week. Don’t check the scale until the end of the week and don’t cheat and I’m positive you’ll lose weight. If your required calories are less than 1500, you of course will have to decrease the amounts to your requirements.


The Diet Nutritional Plan: How to Roast Vegetables Like a Pro

If you know how to roast vegetables, you’ll be able to make them taste as if they have been fried. I’ll jump right to it. Here are the simple steps:

1. Pick your vegetable. It should be solid ex: Asparagus, Beans, Brussels Sprouts, Peppers, Onions, Root Vegetables, Squash, etc.

2. Cut the vegetables into uniform pieces, that are some what thick.

3. Preheat the oven at 400 degrees.

4. Spray a pan lightly with PAM spray.

5.  Lay the vegetables on the pan, in a single layer.

6. Roast the vegetables for 10 minutes.

7. Flip the vegetables and put back on a single layer.

8. Cook the vegetables for an additional 10 minutes, til brown.

Tada, beautiful roasted vegetables. Next I will provide you with a ton of recipes. Some you’ll love, others you may not, but there will definitely be enough to get you going.


Vegetables & Polenta Lasagna

  1. 2 1/2 Cups Water
  2. 1 1/2 Cups Yellow Cornmeal
  3. 1 1/2 Cup of Water
  4. 1 Small Onion
  5. PAM Spray
  6. 4 Cups Sliced Mushrooms
  7. 1 tsp Black Pepper
  8. 24 Ounces of Sweet Red Peppers diced
  9. 1 1/2 Cups of Del Monte, No Salt Added Diced Tomatoes
  10. 1 Cup Shredded Non-fat Mozzarella

Bring 2 1/2 cups of water to a boil. While waiting to boil add the 1 1/2 cup of water to the cornmeal. Preheat the oven to 350 degrees.

Spray a pan with PAM and fry onions, mushrooms and peppers. Now boil the corn meal for 10 minutes. Once it is finished dump the polenta in a lasagna pan and chill over night or for 30 minutes.

Dump Diced tomatoes and as many herbs as you like on the cornmeal. Top the tomato mixture with the vegetables you fried. Cover with mozzarella cheese. Bake covered for 30 minutes, 15 minutes uncovered.

Awesome Veggie Enchiladas

  1. 1 1/3 Cup of Water
  2. 1/2 Cup dried Brown Lentils
  3. 8 Whole Wheat Tortillas
  4. 2 Regular Sized Carrots, Diced
  5. 2 Zucchini’s, Diced
  6. 24 Ounces of Del Monte, No Salt Added Tomatoes
  7. At least 1 tsp each of Cilantro & Cumin, plus as many Jalapeno’s as you like
  8. 1 Cup Non-Fat Mozzarella Shreaded

Combine water and lentils and bring to a boil and then simmer for 30 minutes and then drain. Preheat oven to 350 degrees.

Fry all of the veggies together in a pan sprayed with PAM Spray. Mix veggies, lentils, spices and cheese and wrap up in tortillas.

Back for 20 minutes.

Super Fast Salmon with Fava Beans

  1. 24 Oz Fava Beans
  2. 3 Tbs Thyme
  3. 2 Tbs Olive Oil
  4. Black Pepper
  5. 6 Tbs Lemon Juice
  6. 2 Tbs Eden Organic Brown Mustard
  7. 1/4 Cup Olive Oil
  8. 4 Tbs Chives
  9. Black Pepper
  10. 2 6 Oz Wild Caught Salmon or Tuna (Tuna is a bit Healthier)
  11. 2 Radishes, Diced
  12. 2 Celery Stalks, Diced
  13. Parsley

This meal can be made in 15 minutes if you cook the salmon (tuna) on an outdoor grill. If you cook the salmon on a grill, turn up the heat on full blast on one side and half way on the other side. Put olive oil on a paper towel that has been stacked. Quickly wipe the paper towel on the low heat side of the grill and then place salmon on that same side of the grill. Close the grill lid and let cook for 5 minutes, then flip and cook to taste. If you don’t have an outdoor grill, spray a pan, turned to high with PAM. Place salmon in pan and let stand for 5 minutes. Flip the salmon and add a half cup of water, cover and let steam til done to you taste.

Blend the lemon juice, Mustard, 1/4 cup Olive Oil, Chives and pepper. Remove from blender and chill. Blend Fava Beans, Thyme, 2 Tbs Olive Oil, Pepper and then fry in a pan like refried beans.

Take the bean mixture and place in center of plate. Place salmon (tuna) fillet on beans and top with lemon / olive oil dressing. I love this!!

Roasted Broccoli with Garlic

  1. 8 Cups broccoli
  2. 1/2 Tbs Olive Oil
  3. PAM Spray
  4. 2 garlic cloves, minced
  5. Large pinch of dried red pepper

Preheat oven to 450°F. Put broccoli on a baking sheet, sprayed with a bit of PAM cooking spray. Roast 15 minutes. Stir 1/2 tablespoon oil, garlic, and red pepper in small bowl. Drizzle garlic mixture over broccoli; toss to coat. Roast broccoli  about 5 minutes longer. Season with pepper.

Broccoli Rabe with Bulgur and Walnuts

  1. 1 cup medium-grind bulgur
  2. 2 1/2 cups boiling water
  3. 1 1/2 pounds broccoli rabe or rapini; with the bottom 1 inch of stems removed
  4. 1 tablespoons extra-virgin olive oil
  5. 2/3 cup shallots, minced
  6. 1/4 cup finely chopped walnuts
  7. 2 tablespoons fresh lemon juice

Place bulgur in medium bowl; pour 2 1/2 cups boiling water over. Stir once and let sit for about 20 minutes. Pour bulgur into fine strainer set over bowl. Reserve soaking liquid.

Cook broccoli rabe in boiling salted water for 2 minutes. Using tongs, transfer to bowl of ice water and cool. Drain; cut into 1-inch pieces and set aside.

Heat oil in large skillet over medium-high heat. Add shallots; sauté about 2 minutes. Add walnuts; sauté about 2 minutes. Add broccoli rabe and bulgur; sprinkle with pepper. Cook, stirring constantly for about 3 minutes. If dry, add reserved bulgur soaking liquid by tablespoonfuls. Stir in lemon juice; season with pepper.

Steamed Broccoli with Garlic and Lemon

  1. 1 small bunch broccoli (about 3/4 pound)
  2. 1 garlic clove
  3. 1 1/2 tablespoons olive oil
  4. 1 1/2 teaspoons fresh lemon juice

Discard tough part of broccoli stem. Peel remaining stem and cut crosswise into 1/2-inch-thick pieces. Cut broccoli into 2-inch florets. In a steamer set over boiling water steam broccoli, covered, for 4 to 5 minutes.

While broccoli is steaming, finely chop garlic and in a small skillet combine with (oil or PAM Spray), lemon juice, and pepper to taste. Heat garlic mixture over moderate heat until garlic just starts to brown. In a bowl toss broccoli with garlic mixture.

Roasted Cauliflower with Barbecue Sauce

  1. 1 tablespoon cumin
  2. 8 cups of cauliflower, cored, cut into 1-inch florets
  3. PAM cooking spray
  4. 1/2 tsp minced peeled fresh ginger
  5. 1/2 garlic clove, minced
  6. 5 tbl low sodium ketchup
  7. 1/2 tbl soy sauce
  8. 1 tablespoons sugar

Preheat oven to 400°F. Spray cauliflower with PAM Spray. Transfer to baking sheet. Roast until very tender, stirring occasionally, about 45 minutes.

Spray a small saucepan over medium-low heat, with PAM spray. Add ginger and garlic; sauté about 3 minutes. Add ketchup, soy sauce, sugar, and cumin. Bring to boil, whisking to blend. Reduce heat to very low; simmer barbecue sauce 1 minute to blend flavors, whisking constantly.

Remove cauliflower from oven; transfer to large bowl. Toss with barbecue sauce; season to taste with pepper.

Cauliflower, Dried Cherries, and Capers

  1. 5 cups small cauliflower florets
  2. PAM cooking spray
  3. 1 9-ounce package fresh spinach leaves
  4. 1 large shallot, finely chopped, divided
  5. 1/4 teaspoon ground cinnamon
  6. 6 large sage leaves, minced
  7. 3 tablespoons dried tart cherries
  8. 2 tablespoons drained capers

Cook cauliflower florets in large pot of boiling salted water until tender, about 6 minutes. Drain and transfer cauliflower to bowl. Heat PAM sprayed pot over medium-high heat. Add spinach and toss until just wilted, about 3 minutes. Transfer spinach to sieve set over large bowl and drain well. Reserve pot.

Respray pot with PAM spray. Add half of shallot; saute 1 minute. Sprinkle cauliflower with cinnamon, salt, and pepper. Add to pot and toss to coat. Add spinach and toss until heated through, about 3 minutes.

Grilled Eggplant with Caponata Salsa

  1. 1 12-ounce container grape or cherry tomatoes, quartered lengthwise
  2. 2 celery stalks, finely diced
  3. 1/2 cup chopped Vidalia
  4. 2 tablespoons coarsely chopped fresh oregano plus sprigs for garnish
  5. 1 tablespoon drained capers, rinsed
  6. 1 garlic clove, minced
  7. Pinch of dried crushed red pepper
  8. 3 tablespoons red wine vinegar
  9. 1 large eggplant (1 1/2 to 1 3/4 pounds), trimmed

Mix tomatoes, celery, onion, chopped oregano, capers, garlic, red wine vinegar and crushed red pepper in medium bowl. Season caponata to taste with pepper.

Turn oven on medium-high heat. Cut eggplant into cubes about 1 inch thick. Spray eggplant with PAM spray; sprinkle with pepper. Grill eggplant until very tender when pierced with knife, about 8 minutes.

Mix grilled eggplant with caponata, garnish with oregano.

Eggplant Cannelloni

  1. 1 tablespoon olive oil
  2. 4 large shallots, sliced
  3. 4 cloves garlic
  4. 2 jars (12 ounces each) roasted red peppers, drained
  5. 1/2 cup orange juice
  6. 2 medium eggplants, cut lengthwise into 1/2-inch slices
  7. PAM cooking spray
  8. 4 ounces ricotta, fat free
  9. 1 teaspoon capers, chopped
  10. 2 tablespoons chopped fresh parsley

Heat oil in a medium skillet over medium heat. Cook shallots and garlic until soft, about 1 minute. Reduce heat. Cook until golden, 3 to 5 minutes. Add peppers and juice; bring to a boil. Lower heat; simmer until peppers are soft, about 5 minutes. Cool. Puree in a blender. Pour into a 9″ x 13″ baking dish. Coat eggplants with cooking spray and broil on a baking sheet until golden on both sides, about 15 minutes. Heat oven to 400°F.

Mash cheese, capers and 1 tablespoon of the parsley in a bowl. Place 1 tablespoon of filling at the end of each eggplant slice; roll up. Lay seam side down in dish. Bake 10 to 15 minutes. Top with remaining 1 tablespoon parsley.

Ratatouille

  1. 1/2 pound eggplant
  2. 1/2 pound zucchini, trimmed
  3. 1 teaspoon salt
  4. PAM spray
  5. 1 8-ounce onion, thinly sliced (about 2 cups)
  6. 2 green bell peppers, thinly sliced into strips
  7. 2 garlic cloves, pressed
  8. 1 pound firm but ripe tomatoes, peeled, seeded, cut into 3/8- to 1/4-inch-thick strips
  9. 3 tablespoons minced fresh parsley

Peel eggplant; cut lengthwise into 1/4-inch-thick slices, then cut into 3-inch-long, 1-inch-wide strips. Cut zucchini into same size strips. Place vegetables in large bowl

Heat large skillet over medium-high heat, sprayed with PAM spray. Working in batches, add eggplant and zucchini to skillet; sauté until light golden, about 1 minute per side. Transfer to plate; reserve.

Spray skillet with PAM spray; heat over medium heat. Add onion and peppers; sauté until just tender, 10 to 12 minutes. Stir in garlic. Season with pepper.

Place tomato strips atop onion-pepper mixture in skillet. Sprinkle with salt and pepper. Cover skillet; cook over low heat until tomatoes begin to juice, about 5 minutes. Uncover; baste vegetables in skillet with juices. Boil 2 to 3 minutes.

Transfer 1/3 of onion-pepper-tomato mixture to 2 1/2-quart pot; sprinkle with 1 tablespoon parsley. Top with half of eggplant and half of zucchini, then remaining onion-pepper-tomato mixture; sprinkle with 1 tablespoon parsley. Layer remaining eggplant and zucchini over; sprinkle with 1 tablespoon parsley. Cover; simmer over low heat 10 minutes. Uncover; tilt pot and baste with accumulated juices. Increase heat to medium; simmer uncovered, basting several times with pan juices until only 2 to 3 tablespoons juices remain in pot, watching closely to avoid scorching, 10 to 15 minutes longer. Season with salt and pepper.

Greens and Beans

  1. 2 tablespoons olive oil
  2. 1 large onion, chopped
  3. 2 garlic cloves, chopped
  4. 1 14 1/2-ounce can diced tomatoes in juice
  5. 1 1/2 teaspoons smoked paprika
  6. 1 141/2-ounce can vegetable broth
  7. 8 cups coarsely chopped assorted greens (such as kale, mustard greens, and collard greens; about 8 ounces)
  8. 1 15-ounce can cannellini (white kidney beans), drained

Heat oil in heavy large pot over mediumhigh heat. Add onion and sauté until soft and beginning to brown, about 6 minutes. Add garlic; stir 1 minute. Add tomatoes with juice and paprika; stir 1 minute. Add broth and greens; bring to boil, stirring often. Reduce heat to medium-low, cover, and simmer until greens are wilted and tender, stirring occasionally, about 15 minutes. Stir in beans and simmer 1 minute to heat through

Turkey, Green Bean, Corn, and Quinoa Salad

  1. 1/2 cup Quinoa
  2. 3 tablespoons extra-virgin olive oil, divided
  3. 8 ounces Turkey Breast Meat
  4. 12 ounces green beans, trimmed, cut into 1 1/2-inch pieces
  5. 2 cups fresh yellow corn kernels (cut from 2 to 3 ears of corn)
  6. 3 green onions, thinly sliced (about 3/4 cup)
  7. 1 tablespoon minced fresh marjoram
  8. 1/2 teaspoon coarse kosher salt
  9. 2 tablespoons white wine vinegar
  10. 2 tablespoons minced shallot
  11. 1 teaspoon Dijon mustard

Cook quinoa in medium saucepan of boiling salted water until just tender, 20 to 25 minutes. Drain; cool.

Meanwhile, heat 1 tablespoon oil in heavy medium skillet over medium-high heat. Sprinkle turkey with salt and pepper. Add turkey to skillet; cook until golden brown and cooked through, about 8 minutes per side. Cool, then cut into 1/2- to 3/4-inch cubes. Cook green beans in large saucepan of boiling salted water until crisp-tender, about 4 minutes. Drain. Rinse under cold water to cool; drain. Transfer beans to kitchen towel; pat dry.

Mix quinoa, turkey, and green beans in large bowl; add corn and green onions.

Combine remaining 2 tablespoons oil, marjoram, and 1/2 teaspoon coarse salt in small bowl. Press with back of spoon to release flavor. Whisk in vinegar, shallot, and mustard. Pour over salad in bowl; toss to coat. Season to taste with salt and pepper.

Divide chilled or room-temperature salad among plates

Lemon-Roasted Green Beans with Almonds

  1. Nonstick vegetable oil spray (PAM)
  2. 2 pounds green beans, trimmed
  3. 1 onion, peeled, chopped
  4. 2 Tbs marjoram
  5. Coarse kosher salt
  6. 1 tablespoon fresh lemon juice
  7. 1 teaspoon (packed) finely grated lemon peel
  8. 1/4 cup coarsely chopped roasted almonds

Preheat oven to 450°F. Spray 2 large rimmed baking sheets with nonstick spray (PAM). Combine green beans, onions, and marjoram in large bowl. Sprinkle with coarse kosher salt and pepper. Toss.

Roast vegetables 20 minutes. To properly roast almonds, set the oven to 350 F and cook them on a pan without any oil for 12 minutes.

Transfer vegetables to bowl. Add lemon juice, grated lemon peel, and half of chopped almonds. Toss to coat; season with salt and pepper. Sprinkle with remaining almonds.

Green Bean Salad with Radishes

  1. 1 1/2 pounds green beans, trimmed
  2. 8 radishes, sliced paper-thin
  3. 3 tablespoons aged Sherry
  4. 1 tablespoon Dijon mustard
  5. 1 tablespoon minced fresh chives

Cook beans in large pot of boiling salted water until crisp-tender, 4 to 5 minutes. Drain well; cool. Toss beans, radishes, in large bowl. Whisk Sherry, mustard, and chives in small bowl. Gradually whisk in oil. Season dressing to taste with salt and pepper. Toss salad with enough dressing to coat. Using vegetable peeler, shave ricotta salata in thin strips over salad.

Jalapeño-Red Bean Burgers

  1. PAM cooking spray
  2. 1/2 cup finely chopped onion
  3. 1/2 cup chopped seeded plum tomato
  4. 1 teaspoon minced jalapeño chili
  5. 1 garlic clove, minced
  6. 1 teaspoon chili powder
  1. 1 15- to 16-ounce can kidney beans, rinsed, well drained
  2. 1/4 cup dry breadcrumbs
  3. 6 tablespoons barbecue sauce

Spray medium nonstick skillet over medium heat, with PAM spray. Add next 5 ingredients; sauté 5 minutes. Cool slightly.

Using fork, coarsely mash beans in medium bowl. Mix in onion mixture, breadcrumbs, 2 tablespoons barbecue sauce. Shape mixture into four 1/2-inch-thick patties. (Can be prepared 4 hours ahead. Cover and chill.)

If grilling, spray grill rack with nonstick spray, then prepare barbecue (medium heat). If sautéing, spray large nonstick skillet with nonstick spray and heat over medium heat. Lightly spray patties on both sides with nonstick spray. Place patties on grill or in skillet and cook until golden brown and heated through, about three minutes per side.

Kidney Beans with Garlic and Sage

  1. 1 pound dried kidney beans
  2. 8 cups room-temperature water
  3. PAM spray
  4. 1 large head of garlic, unpeeled, top 1/2 inch cut off to expose cloves
  5. 1 large fresh sage sprig
  6. 1/4 teaspoon whole black peppercorns
  7. 1 teaspoon coarse kosher salt

Place beans in large bowl. Cover with cold water (at least 6 cups) and let soak overnight.

Drain beans. Place in heavy large pot. Add 8 cups room-temperature water, garlic, sage, and black peppercorns. Bring to simmer over medium-high heat. Reduce heat to medium low; simmer uncovered 1 1/2 hours, stirring occasionally. Mix in 1 teaspoon coarse salt. Continue to simmer until beans are tender, adding more water if needed to keep beans covered, about 30 minutes longer. Cool beans in liquid 1 hour.

Using slotted spoon, transfer beans to serving bowl, reserving bean cooking liquid, if desired, but discarding garlic, sage, and peppercorns. Season beans to taste with pepper.

Vegetable and Bean Chili

  1. 2 large onions (1 pound), coarsely chopped
  2. 1 green bell pepper, cut into 1/2-inch pieces
  3. 3 large garlic cloves, finely chopped
  4. 1/2 fresh jalapeño chile, finely chopped (including seeds)
  5. 2 tablespoons olive oil
  6. 1 tablespoon chili powder
  7. 1 teaspoon ground cumin
  8. 2 teaspoons salt
  9. 28-ounce can whole tomatoes, coarsely chopped, with juice
  10. 2 zucchini, cut into 1/2-inch cubes
  11. 2 (15-ounce) cans kidney beans, rinsed
  12. 3 tablespoons chopped fresh cilantro

Sauté onions, bell pepper, garlic, and jalapeño in oil in a 4-quart heavy pot over moderately high heat, stirring, until softened, about 5 minutes. Add chili powder, cumin, and salt and cook, stirring, 1 minute. Add tomatoes with juice and zucchini and simmer, partially covered, stirring occasionally, 15 minutes. Stir in beans and simmer, stirring occasionally, 5 minutes. Stir in cilantro.

Grilled Orange Roughy with Lentil Salsa

  1. 3/4 cup lentils, picked over
  2. 1 green bell pepper, chopped fine
  3. 1/2 cup finely chopped onion
  4. 2 tomatoes, chopped
  5. 1/4 cup chopped fresh coriander
  6. 3 tablespoons red-wine vinegar
  7. four 6- to-8 ounce skinless orange roughy fillets

In a large saucepan of boiling water boil the lentils for 15 to 20 minutes, or until they are just tender, drain them in a sieve, and rinse them briefly under cold water. Drain the lentils well and in a bowl toss them with the bell pepper, the onion, the tomatoes, the coriander, the vinegar, and black pepper to taste.

Pat the fillets dry, season them with salt and pepper. Fry the fillets, in PAM, over moderately high heat for 4 to 5 minutes on each side, or until the just flake. Divide the salsa among 4 plates and top each serving with a fillet.

Orange and Fennel Poached Orange Roughy

  1. 1/4 cup fresh orange juice
  2. 1/4 cup dry white wine or orange juice
  3. 1 tablespoon white-wine vinegar
  4. 2 shallots, chopped fine
  5. 1/2 teaspoon fennel seeds
  6. 2 strips of orange zest, removed with a vegetable peeler
  7. 2/3 cup water
  8. 2 orange roughy fillets (about 1 pound)

In a skillet boil the orange juice, the wine, and the vinegar with the shallots, the fennel seeds, and the zest, shaking the skillet, until most of the liquid is evaporated. Add the water, bring the mixture to a boil, and in it poach the orange roughy, covered, at a bare simmer for 10 minutes. Transfer the orange roughy with a slotted spatula to 2 plates and keep it warm, covered. Boil the poaching liquid until it is reduced to about 1/3 cup, remove the skillet from the heat. Season the sauce with salt and pepper and pour it through a fine sieve over the orange roughy.

Spicy Sauteed Fish with Cherry Tomatoes

  1. 2 pounds orange roughy fillets
  2. 1/2 cup chopped fresh parsley
  3. 1/2 teaspoon dried crushed red pepper
  4. 4 cups cherry tomatoes, halved
  5. 6 garlic cloves, minced

Heat PAM spray in heavy large skillet over medium-high heat. Sprinkle fish with pepper. Add half of fish to skillet and sauté until just opaque in center, about 3 minutes per side. Transfer fish to platter. Repeat with remaining fish. Add parsley and crushed red pepper to same skillet; sauté 1 minute. Add tomatoes, and garlic; sauté until tomatoes are soft and juicy, about 2 minutes. Season sauce with salt and pepper; spoon over fish.

Spinach and Mushrooms with Truffle Oil

  1. 10 ounces button mushrooms or crimini (baby bella) mushrooms, sliced
  2. 1 large shallot, chopped
  3. 1 1/2 9-ounce bags fresh spinach leaves
  4. 1 to 2 teaspoons truffle oil

Add mushrooms to PAM sprayed pan; sauté until brown and liquid evaporates, about 8 minutes. Add shallot; sauté 2 minutes.

Add spinach, 1/3 at a time, to skillet with mushrooms and toss over medium-high heat, allowing each batch to wilt slightly before adding next, about 2 minutes per batch. Sauté just until all spinach is wilted and heated through. Stir in 1 teaspoon truffle oil. Season with pepper, and more truffle oil, if desired.

Spicy Stir Fried Chicken and Greens with Peanuts

  1. 2 tablespoons soy sauce, divided
  2. 2 tablespoons dry Sherry, divided
  3. 2 teaspoons golden brown sugar, divided
  4. 1 1/4 pounds skinless boneless chicken tenders, cut crosswise into 1/3-inch-wide strips or (Morningstar Chik’n Strips)
  5. 4 green onions, white parts and green parts chopped separately
  6. 2 teaspoons chopped seeded serrano chiles
  7. 1 large bunch greens (such as spinach, mustard greens, kale, or broccoli rabe; about 1 pound), thick stems removed, spinach left whole, other greens cut into 1-inch strips (about 10 cups packed)
  8. 1/4 cup chopped roasted salted peanuts

Whisk 1 tablespoon soy sauce, 1 tablespoon Sherry, and 1 teaspoon sugar in medium bowl. Add chicken; marinade 20 to 30 minutes.

Whisk remaining 1 tablespoon soy sauce, 1 tablespoon Sherry, and 1 teaspoon sugar in small bowl and reserve.

Heat PAM spray in large nonstick skillet over high heat. Add white parts of onions and chiles; stir 30 seconds. Add chicken; stir-fry just until cooked through, about 3 minutes. Transfer chicken mixture to bowl. Add 1 tablespoon peanut oil to same skillet; heat over high heat. Add greens by large handfuls; stir just until beginning to wilt before adding more. Sauté just until tender, 1 to 6 minutes, depending on type of greens. Return chicken to skillet. Add reserved soy sauce mixture; stir until heated through, about 1 minute. Season with pepper. Transfer to serving bowl; sprinkle with green parts of onions and peanuts.

Linguine with Butternut Squash, Spinach, and Mussels

  1. 4 cups 3/4-inch cubes peeled butternut squash (about 1 pound)
  2. 2 tablespoons extra-virgin olive oil, divided, plus additional for drizzling
  3. 1/2 cup dry white wine
  4. 2 large shallots, chopped
  5. 2 large garlic cloves, minced
  6. 1/2 teaspoon dried crushed red pepper
  7. 2 pounds mussels, scrubbed, debearded
  8. 1/2 cup bottled clam juice
  9. 8 ounces whole wheat linguine
  10. 2 5-ounce packages fresh baby spinach leaves

Preheat oven to 400°F. Place squash cubes on rimmed baking sheet. Sprinkle with salt and pepper, then spray with PAM spray. Roast 10 minutes. Turn squash over; continue roasting until tender, about 20 minutes longer. Let stand at room temperature.

Bring wine, shallots, garlic, and crushed red pepper to boil in large skillet. Add mussels; cover and cook until mussels open, 2 to 3 minutes (discard any mussels that do not open). Transfer mussels to large bowl. Cover liquid in skillet and set aside. Remove mussels from shells; discard shells. Pour clam juice and any accumulated juices from mussels into liquid in skillet. Bring to boil; reduce heat to medium and simmer until reduced to 1/2 cup, about 5 minutes. Whisk in 2 tablespoons oil. Cover; set aside.

Meanwhile, cook linguine in large pot of boiling water until tender but still firm to bite, stirring occasionally.

Using tongs, transfer pasta to skillet with juices, reserving pasta cooking liquid in pot. Add mussels and squash to skillet; toss. Add spinach to pasta cooking liquid; let stand 1 minute to wilt. Drain spinach.

Divide wilted spinach among 4 wide shallow bowls. Divide linguine, squash, mussels, and sauce among bowls.

Baby Spinach and Raspberry Salad

  1. 1/4 cup sunflower seeds
  2. 1/4 cup white balsamic vinegar
  3. 1 tsp honey
  4. 1 tbsp each chopped fresh parsley, tarragon, chives and basil
  5. 1 clove garlic, minced
  6. 1/2 small shallot, minced
  7. 8 cups baby spinach
  8. 1 cup fresh raspberries
  9. 2 oranges, peeled, membranes removed, segmented
  10. 1 red bell pepper, cored, seeded and cut into 2-inch strips
  11. 1 medium carrot, peeled and coarsely grated

Heat oven to 350°F. Toast sunflower seeds on a cookie sheet for 4 minutes. Whisk together vinegar, honey, herbs, garlic, and shallot. Season with pepper and set aside. In a bowl, toss spinach with 2 tbsp vinaigrette. Season with pepper. Toss with sunflower seeds and remaining ingredients and serve.

Farfalle with Spinach and Garbanzo Beans

  1. PAM cooking spray
  2. 1 large onion, chopped
  3. 4 large garlic cloves, minced
  4. 2 cups canned unsalted chicken broth
  5. 1 15 1/2-ounce can low-sodium garbanzo beans (chick peas), rinsed, drained
  6. 1 10-ounce package frozen leaf spinach, thawed, squeezed dry
  7. 12 ounces whole wheat bow tie pasta, freshly cooked

Heat PAM cooking spray in heavy large nonstick skillet over medium heat. Add onion and garlic and sauté until tender, about 10 minutes. Pour in chicken broth and simmer until liquid is reduced by half, about 4 minutes. Add garbanzo beans and spinach and boil 1 minute. Transfer spinach mixture to large bowl. Add pasta. Drizzle pasta with remaining 2 teaspoons olive oil and toss. Season pasta generously with pepper; toss well.

Winter Vegetables and Bulgur

  1. PAM cooking spray
  2. 4 cups 3/4-inch pieces chopped peeled assorted root vegetables (such as carrots, turnips, celery root, and golden beets)
  3. 2 cups chopped onions
  4. 4 cups vegetable broth
  5. 1/4 tsp thyme
  6. 1/4 tsp basil
  7. 1/4 tsp savory
  8. 1/4 tsp fennel seeds
  9. 1 1/2 cups bulgur (about 8 ounces)
  10. 1 6-ounce package baby spinach leaves

Heat PAM spray in heavy large pot over high heat. Add root vegetables and onions; sauté until beginning to brown, about 10 minutes. Add vegetable broth and herbes de Provence; bring to boil. Add bulgur; cover pot and reduce heat to low. Simmer until bulgur is almost tender, stirring occasionally, about 15 minutes. Add spinach; stir until wilted, about 1 minute. Season to taste with pepper.

Risotto Barley with Spring Greens

  1. Nonstick vegetable oil spray
  2. 2 large leeks (white and pale green parts only), chopped
  3. 1 fennel bulb, finely chopped (about 1 1/2 cups)
  4. 1 teaspoon dried thyme
  5. 2 cups pearl barley
  6. 6 1/2 cups canned low-salt chicken broth
  7. 1/2 teaspoon saffron threads
  1. 1 1/2 cups frozen baby lima beans, thawed1
  2. 6-ounce package fresh baby spinach, trimmed, thinly sliced
  3. tablespoons chopped fresh basil
  4. Fresh basil sprigs

Generously spray heavy large pot with nonstick spray. Place pot over medium-high heat. Add half of leeks and half of fennel to pot. Sauté until vegetables are tender, about 5 minutes. Stir in thyme, then barley. Add 2 1/2 cups broth and saffron. Simmer until liquid is almost absorbed, stirring frequently, about 10 minutes. Add remaining leeks, fennel and 4 cups broth. Bring to simmer. Reduce heat to medium-low and cook until barley is tender and mixture is creamy, stirring often, about 30 minutes.

Meanwhile, cook lima beans in large saucepan of boiling salted water until tender but still bright green, about 3 minutes. Drain.

Add lima beans, spinach, and chopped basil to barley and stir to blend. Season with pepper.

Couscous with Dried Apricots and Pistachios

  1. 3 cups water
  2. 2 1/4 cups whole wheat couscous
  3. 1 1/4 cups (about 7 ounces) dried apricots, thinly sliced
  4. 2 1/4 teaspoons ground cinnamon
  5. 1/2 teaspoon ground allspice
  1. 1 1/4 cups unsalted pistachios, toasted, chopped
  2. 3/4 cup chopped green onions
  3. 6 tablespoons thinly sliced fresh basil

Combine water and salt in medium saucepan; bring to boil. Combine couscous, apricots and spices in large bowl. Add boiling liquid. Cover immediately; let stand until water is absorbed, about 5 minutes. Uncover; fluff with fork. Cool. (Can be made 6 hours ahead. Cover; chill. Bring to room temperature before continuing.)

Mix nuts, green onions and basil into couscous. Season with pepper.

Lemon Couscous Salad with Spinach, Scallions, and Dill

  1. 2 1/4 cups water
  2. 1 1/2 cups couscous
  3. 3 tablespoons fresh lemon juice, or to taste
  4. 2 cups small bunch spinach
  5. 3 large scallions, minced
  6. 3 tablespoons finely chopped fresh dill, or to taste

In a saucepan bring water to a boil and stir in couscous. Remove pan from heat and let couscous stand, cover 5 minutes. Fluff couscous with a fork and transfer to a bowl. Stir in lemon juice, and pepper to taste and cool couscous completely. Stir in spinach, scallions, and dill and chill salad, covered, at least 2 hours or overnight.

Barley Stew with Leeks, Mushrooms, and Greens

  1. 1 1/2 cups chopped leeks (about 2 small stalks; white and pale green parts only)
  2. 8 ounces sliced crimini (baby bella) mushrooms
  3. 2 garlic cloves, pressed
  4. 2 1/4 teaspoons minced fresh rosemary
  5. 1 14.5-ounce can diced tomatoes in juice
  6. 1 cup pearl barley
  7. 4 cups (or more) vegetable broth
  8. 8 cups kale

Heat PAM spray in heavy large pot over medium heat. Add leeks; sprinkle with pepper and sauté until leeks begin to soften, stirring often, about 5 minutes. Add mushrooms, garlic, and rosemary; increase heat to medium-high and sauté until mushrooms soften and begin to brown, stirring often, about 7 minutes. Add tomatoes with juice; stir 1 minute. Add barley and 4 cups broth; bring to boil. Reduce heat to low, cover, and simmer until barley is almost tender, about 20 minutes. Add kale; stir until wilted, about 1 minute. Cover and simmer until kale and barley are tender, adding more broth by 1/4 cupfuls as needed for desired stew consistency, about 10 minutes.

Winter Greens and Shiitake Mushrooms

  1. 1 pound fresh shiitake mushrooms, stems removed, caps thinly sliced
  2. 3/4 cup low-salt vegetable broth, divided
  3. 1 bunch red Swiss chard, rinsed, stems cut from center of leaves, minced
  4. 1 bunch green Swiss chard, rinsed, stems cut from center of leaves, minced
  5. 1 head of escarole, rinsed, minced
  6. 2 cups chopped onions
  7. 4 garlic cloves, chopped
  8. 1/4 teaspoon dried crushed red pepper

Heat PAM spray in extra-large skillet over high heat. Add mushrooms; sprinkle with pepper. Sauté until brown, about 10 minutes. Transfer to bowl.

Pour 1/4 cup broth into same skillet. Add 1/3 of greens. Sprinkle pepper. Toss until wilted but still bright green, about 2 minutes. Transfer to large strainer set over bowl. Repeat 2 more times with remaining broth and greens.

Heat PAM spray in same skillet over medium-high heat. Add onions. Sauté until beginning to color, about 5 minutes. Add garlic and crushed red pepper; stir 1 minute. Add greens and mushrooms. Toss to heat through, about 2 minutes. Season with salt and pepper. Transfer to bowl.

Barley with Shiitake Mushrooms

  1. 1 ounce dried shiitake mushrooms
  2. 2 cups hot water
  3. 2 green onions, sliced, green and white parts reserved separately
  4. 1 carrot, chopped
  5. 3 garlic cloves, minced
  6. 1 cup barley
  7. 3 cups canned unsalted chicken broth
  8. 2 tablespoons low-sodium soy sauce

Soak mushrooms in 2 cups hot water until tender. Drain mushrooms, reserving water. Trim mushroom stems and discard. Slice mushroom caps. Heat PAM spray in heavy large saucepan over medium heat. Add white parts of green onions, carrot and garlic. Sauté until onions are tender, about 3 minutes. Stir in mushrooms and sauté 2 minutes longer. Mix in barley. Add reserved water, 3 cups broth and soy sauce. Simmer until barley is tender and liquid is absorbed, about 45 minutes. Transfer barley to serving dish; garnish with remaining green onion and serve.

Mushroom Medley with Spinach, Ginger and Soy

  1. 1 red bell pepper, cut into strips
  2. 2 tablespoons minced fresh ginger
  3. 1 1/2 tablespoons minced garlic
  4. 8 ounces shiitake mushrooms, stems trimmed, caps sliced
  5. 8 ounces button mushrooms, sliced
  6. 4 ounces small oyster mushrooms
  7. 1 10-ounce package ready-to-use spinach leaves
  8. 6 green onions, cut into thin strips
  9. 1 tablespoon soy sauce
  10. Lemon wedges

Heat PAM spray in large nonstick skillet over medium-high heat. Add bell pepper, ginger and garlic and sauté 1 minute. Add all mushrooms and sauté until brown and tender, adding 2 to 3 tablespoons water if mixture is dry, about 10 minutes. Add spinach and green onions and stir until spinach wilts, about 2 minutes. Stir in soy sauce. Season to taste with salt and pepper. Transfer to bowl. Serve, passing lemon wedges to squeeze over.

Brussels Sprouts with Lemon and Pistachios

  1. 3 tablespoons grape seed oil
  2. 1 tablespoon minced shallot
  3. 1 1/2 lbs large brussels sprouts about 8 cups, cores discarded
  4. 3/4 cup shelled unsalted natural pistachios
  5. 2 tablespoons fresh lemon juice

Heat PAM spray in large nonstick skillet over medium-high heat. Add shallot and stir 20 seconds. Add Brussels sprout leaves and pistachios, and sauté until leaves begin to soften but are still bright green, about 3 minutes. Drizzle lemon juice over. Season to taste with pepper.

Carrots and Brussels Sprouts

  1. 2 tablespoons chopped shallot (from 1 medium)
  2. 1 pound carrots, cut diagonally into 1/2-inch-thick pieces
  3. 1 pound Brussels sprouts, halved lengthwise
  4. 1/3 cup water
  5. 1 tablespoon cider vinegar

Cook shallot in PAM spray in a 12-inch heavy skillet over medium-high heat, stirring occasionally, until softened, 1 to 2 minutes. Add carrots, Brussels sprouts, and 1/2 teaspoon pepper and cook, stirring occasionally, until vegetables begin to brown, 3 to 4 minutes.

Add water and cover skillet, then cook over medium-high heat until vegetables are tender, 5 to 8 minutes. Stir in vinegar and pepper to taste.

Shaved Brussels Sprout and Shallot Sauté

  1. 1 3/4 pounds brussels sprouts, outer leaves removed
  2. 2 tablespoons olive oil
  3. 12 medium shallots, thinly sliced (about 2 cups)
  4. 6 garlic cloves, thinly sliced
  5. 4 tablespoons pine nuts, toasted, divided
  6. 2 tablespoons fresh lemon juice

Chop brussels sprouts in fours.

Melt olive oil in large pot over medium heat. Add shallots; sauté until almost translucent, about 3 minutes. Add garlic; stir 1 minute. Add brussels sprouts; increase heat to medium-high and sauté until tender, about 8 minutes. Stir in 3 tablespoons pine nuts and lemon juice. Season with pepper. Sprinkle with remaining 1 tablespoon pine nuts and serve.

Tuna Salad with Orange and Bell Pepper

  1. 1/4 cup red wine vinegar
  2. 1 tablespoon minced garlic
  3. 3 seedless oranges
  4. 1 small red onion, halved, thinly sliced
  5. 1 red bell pepper, thinly sliced
  6. 1 9-ounce can white meat albacore tuna packed in water
  7. 1/4 cup chopped fresh parsley
  8. 8 cups mixed salad greens
  9. 1/4 cup slivered almonds, toasted

Whisk vinegar and garlic in large bowl to blend. Working over bowl with dressing, cut oranges. Add onion, bell pepper, tuna, and parsley; toss. Season with salt and pepper.

Divide salad greens among plates. Spoon tuna salad over, dividing equally. Garnish with almonds.

Tuna, White Bean, and Red Onion Salad

  1. 1 lb dried cannellini beans
  2. 8 cups water
  3. 1 Tbs Olive Oil
  4. 2 Cloves Garlic
  5. 1 Sprig Sage
  6. Pepper
  7. 1 1/2 6-ounce cans tuna packed in olive oil, drained, broken into chunks
  8. 1 1/2 cups small red onion, very thinly sliced

Simmer the beans, water, garlic, sage, and pepper.

Place beans in large bowl. Add tuna and onion. Toss gently to combine. Season with a generous amount of freshly ground black pepper.

Poached Tuna with Escarole and Lima Beans

  1. 1 lemon, thinly sliced
  2. 1 10-ounce albacore tuna fillet, cut into 1/3-inch-thick slices
  3. 1 large green onion, thinly sliced (about 1/4 cup)
  4. 4 cups coarsely chopped escarole (about 4 ounces)
  5. 1 8 1/2-ounce can baby lima beans, drained
  6. 4 tablespoons chopped fresh parsley, divided
  7. 1 tablespoon white balsamic vinegar

Line heavy medium skillet with lemon slices. Sprinkle tuna with pepper and place atop lemon. Spray tuna with PAM spray. Poach tuna over medium-low heat until almost cooked through, about 3 minutes. Using slotted spoon, transfer tuna to plate. Discard lemon slices.

Discard all but 1 tablespoon drippings from skillet. Add green onion and sauté over medium-high heat 1 minute. Add escarole, lima beans, and 3 tablespoons parsley to skillet. Sauté until escarole begins to wilt, about 1 minute. Sprinkle with vinegar. Season to taste with pepper.

Divide escarole-bean mixture between 2 plates and top with tuna slices. Sprinkle with remaining 1 tablespoon parsley and serve.

Quinoa with Moroccan Winter Squash and Carrot Stew

  1. 1 cup chopped onion
  2. 3 garlic cloves, chopped
  3. 2 teaspoons Hungarian sweet paprika
  4. 1/2 teaspoon ground black pepper
  5. 1/2 teaspoon ground coriander
  6. 1/2 teaspoon ground cumin
  7. 1/2 teaspoon turmeric
  8. 1/2 teaspoon ground ginger
  9. 1/2 teaspoon cayenne pepper
  10. Pinch of saffron
  11. 1 cup water
  12. 1 14 1/2-ounce can diced tomatoes, drained
  13. 2 tablespoons fresh lemon juice
  14. 3 cups 1-inch cubes peeled butternut squash (from 1 1/2-pound squash)
  15. 2 cups 3/4-inch cubes peeled carrots

Quinoa

  1. 1 cup quinoa
  2. 1/2 cup finely chopped onion
  3. 1/4 cup finely chopped peeled carrot
  4. 2 garlic cloves, minced
  5. 1/2 teaspoon salt
  6. 1/2 teaspoon turmeric
  7. 2 cups water
  8. 1/2 cup chopped fresh cilantro, divided
  9. 2 teaspoons chopped fresh mint, divided

For stew:
Heat PAM spray in large saucepan over medium heat. Add onion; sauté until soft, stirring often, about 5 minutes. Add garlic; stir 1 minute. Mix in paprika and next 8 ingredients. Add 1 cup water, tomatoes, and lemon juice. Bring to boil. Add squash and carrots. Cover and simmer over medium-low heat until vegetables are tender, stirring occasionally, about 20 minutes. Season with pepper.

For quinoa:
Rinse quinoa; drain. Spray PAM in large saucepan over medium heat. Add onion and carrot. Cover; cook until vegetables begin to brown, stirring often, about 10 minutes. Add garlic and turmeric; sauté 1 minute. Add quinoa; stir 1 minute. Add 2 cups water. Bring to boil; reduce heat to medium-low. Cover; simmer until liquid is absorbed and quinoa is tender, about 15 minutes.

Rewarm stew. Stir in half of cilantro and half of mint. Spoon quinoa onto platter, forming well in center. Spoon stew into well. Sprinkle remaining herbs over.

Quinoa with Grilled Zucchini, Garbanzo Beans, and Cumin

  1. 1 15-ounce can garbanzo beans (chickpeas), drained
  2. 3 tablespoons fresh lemon juice
  3. 2 garlic cloves, peeled
  4. 2 teaspoons cumin seeds
  5. 1 teaspoon turmeric, divided
  6. 1 teaspoon paprika
  7. 2 cups water
  8. 1 cup quinoa (about 6 ounces), rinsed well, drained
  9. 1 1/2 pounds medium zucchini (about 5), trimmed, quartered lengthwise
  10. 1 1/2 teaspoons ground cumin
  11. 4 green onions, thinly sliced
  12. 1/4 cup chopped fresh Italian parsley

Combine garbanzo beans, garlic and lemon juice in large bowl. Let marinate at least 15 minutes and up to 2 hours.

Heat PAM spray in medium saucepan over medium-high heat. Add cumin seeds, 1/2 teaspoon turmeric, and 1/2 teaspoon paprika; stir about 1 minute. Add 2 cups water, quinoa, and coarse salt; bring to simmer, stirring occasionally. Reduce heat to medium-low. Cover and simmer until all water is absorbed, about 16 minutes.

Meanwhile, prepare barbecue (medium high heat). Place zucchini on rimmed baking sheet. Sprinkle with ground cumin, 1/2 teaspoon turmeric, and 1/2 teaspoon paprika. Toss to coat evenly.

Place zucchini on grill; sprinkle generously pepper. Grill until tender and browned on all sides, 10 to 12 minutes. Transfer to work surface. Cut crosswise into 1/2-inch pieces. Add zucchini, green onions, and parsley, then garbanzo bean mixture to quinoa. Toss to blend. Season with pepper.

Black-Bean and Tomato Quinoa

  1. 2 teaspoons grated lime zest
  2. 2 tablespoons fresh lime juice
  3. 1 teaspoon sugar
  4. 1 cup quinoa
  5. 1 (14- to 15-ounce) can black beans, rinsed and drained
  6. 2 medium tomatoes, diced
  7. 4 scallions, chopped
  8. 1/4 cup chopped fresh cilantro

Whisk together lime zest and juice, sugar, and 1/4teaspoon pepper in a large bowl.

Wash quinoa in 3 changes of cold water in a bowl, draining in a sieve each time.

Cook quinoa in a medium pot of boiling water, uncovered, until almost tender, about 10 minutes. Drain in sieve, then set sieve in same pot with 1 inch of simmering water. Cover quinoa with a folded kitchen towel, then cover sieve with a lid and steam over medium heat until tender, fluffy, and dry, about 10 minutes. Remove pot from heat and remove lid. Let stand, still covered with towel, 5 minutes.

Add quinoa to dressing and toss until dressing is absorbed, then stir in remaining ingredients and pepper to taste.

Quinoa and Black Bean Salad

  1. 1 1/2 cups quinoa
  2. 1 1/2 cups cooked black beans, rinsed if canned
  3. 1 1/2 tablespoons red-wine vinegar
  4. 1 1/2 cups cooked corn (cut from about 2 large ears)
  5. 3/4 cup finely chopped green bell pepper
  6. 2 pickled jalapeño chilies, seeded and minced (wear rubber gloves)
  7. 1/4 cup finely chopped fresh coriander

For dressing

  1. 5 tablespoons fresh lime juice, or to taste
  2. 1 1/4 teaspoons ground cumin, or to taste
  3. 2 tbs olive oil

In a bowl wash quinoa in at least 5 changes cold water, rubbing grains and letting them settle before pouring off most of water, until water runs clear and drain in a large fine sieve.

In a saucepan of boiling water cook quinoa 10 minutes. Drain quinoa in sieve and rinse under cold water. Set sieve over a saucepan of boiling water (quinoa should not touch water) and steam quinoa, covered with a kitchen towel and lid, until fluffy and dry, about 10 minutes (check water level in kettle occasionally, adding water if necessary).

While quinoa is cooking, in a small bowl toss beans with vinegar and pepper to taste.

Transfer quinoa to a large bowl and cool. Add beans, corn, bell pepper, jalapeños, and coriander and toss well.

Make dressing:
In a small bowl whisk together lime juice, salt, and cumin and oil, whisking.

Drizzle dressing over salad and toss well with salt and pepper to taste. Salad may be made 1 day ahead and chilled, covered. Bring salad to room temperature before serving.

Fresh Tomato Salsa

  • 2 large, red ripe tomatoes, peeled and seeded
  • 1 garlic clove peeled
  • 1 Anaheim green chili, seeded and cut into thirds
  • 3 green onions, cleaned and cut into 1 inch pieces
  • 4 oz canned chopped green chilies
  • 1 to 3 whole jalapeños, deveined and seeded (Optional to taste)
  • 1/4 cup fresh cilantro, chopped
  • 1 teaspoon olive oil
  • 1 Tablespoon lime juice
  • pepper to taste

Smoky Corn Salsa

  1. 2 red bell peppers, quartered, seeded
  2. 3 ears of fresh corn, husked
  3. 1 bunch green onions, trimmed
  4. 2 tablespoons olive oil, divided
  5. 2 garlic cloves, minced
  6. 1 teaspoon ground cumin
  7. 2 tablespoons fresh lime juice
  8. 1 tablespoon bottled chipotle hot sauce
  9. 2/3 cup chopped fresh cilantro

Prepare barbecue (high heat). Brush bell peppers, corn, and green onions with some olive oil. Grill vegetables until well charred in spots, turning occasionally with tongs and removing pieces as they brown, 5 minutes for green onions, 10 to 15 minutes for bell peppers and corn. Cool slightly. Cut bell peppers and green onions into 1/3-inch pieces. Cut corn off cob.

Heat PAM spray in heavy small skillet over medium-high heat. Add garlic and cumin; sauté until garlic begins to sizzle but does not brown, about 30 seconds. Pour into large bowl; mix in lime juice and hot sauce. Mix in vegetables. Season to taste with pepper. Cool completely; mix in cilantro.

Multi-Grain Pasta with Sicilian Salsa Verde, Cabbage, and Green Beans

  1. 1/2 14.5-ounce package multi-grain spaghetti
  2. 3/4 cup coarsely chopped Italian parsley
  3. 3 tablespoons drained capers
  4. 3 anchovy fillets
  5. 3 garlic cloves, chopped, divided
  6. 6 cups thinly sliced savoy cabbage
  7. 1/2 12-ounce bag green beans

Cook pasta in large pot of boiling water until just tender but still firm to bite, stirring occasionally. Drain, reserving 1 cup pasta cooking liquid.

Meanwhile, puree parsley, capers, anchovies, and 1/3 of chopped garlic in mini processor.

Heat PAM spray in large skillet over medium-high heat. Add cabbage; sauté until wilted, about 3 minutes. Add haricots verts and remaining garlic; toss 1 minute. Add pasta, and 2/3 cup pasta cooking liquid, then parsley mixture from processor. Toss until sauce coats pasta, adding more pasta cooking liquid if dry, about 2 minutes. Season with pepper. Serve.

Zucchini and Corn Tacos

  1. 2 cups fresh white or yellow corn kernels
  2. 1 cup chopped white onion
  3. 3 cloves garlic, finely chopped
  4. 4 medium tomatoes, roughly chopped
  5. 3 medium zucchini, diced
  6. 1 cup canned black beans, rinsed and drained
  7. 1 tsp fresh oregano, finely chopped
  8. 1/4 teaspoon freshly ground black pepper
  9. 8 organic sprouted flourless corn tortillas
  10. 1/4 cup salsa
  11. 8 tsp un-salted Mozzarella, non-fat, Polly O Cheese

Heat PAM spray in a large skillet over high heat. Toast corn 5 minutes, stirring. Remove corn; set aside. Cook onion, stirring, until it caramelizes, 5 minutes. Add garlic; cook 1 to 2 minutes. Add tomatoes; cook 10 minutes. Add zucchini; cook until tender, 10 to 12 minutes. Add corn, beans, epazote and pepper. Cook 3 minutes. Split filling among tortillas; top each with 1 1/2 teaspoons salsa and 1 teaspoon cheese.

Green Bean Salad with Radishes

  1. 1 1/2 pounds green beans, trimmed
  2. 8 radishes, sliced paper-thin
  3. 3 tablespoons aged Sherry
  4. 1 tablespoon Dijon mustard
  5. 1 tablespoon minced fresh chives
  6. 1/4 cup olive oil
  7. 3-ounce Feta cheese

Cook beans in large pot of boiling water until crisp-tender, 4 to 5 minutes. Drain well; cool. Toss beans, radishes in large bowl. Whisk Sherry, mustard, and chives in small bowl. Gradually whisk in oil. Season dressing to taste with salt and pepper. Toss salad with enough dressing to coat. Add feta cheese to taste.

Spinach, Radish Slaw with Crispy Chiles

  1. 2 tablespoons Sherry wine vinegar
  2. 2 tablespoons apple cider vinegar
  3. 1 teaspoon Dijon mustard
  4. 3 tablespoons extra-virgin olive oil
  5. 6 dried chiles, minced
  6. 2/3 cup shelled raw pumpkin seeds
  7. 4 9-ounce bags spinach leaves
  8. 2 10-ounce bunches large red radishes, trimmed
  9. 2 ounces feta cheese, crumbled

Whisk both vinegars and mustard in small bowl. Cover and refrigerate. Bring to room temperature before using.

Cut chiles in half lengthwise; discard seeds. Using scissors, cut chiles crosswise into 1/4-inch strips. Spray PAM into a large skille; heat over medium-high heat. Add chiles and fry until beginning to crisp, about 45 seconds. Using slotted spoon, transfer to paper towels to drain. Add pumpkin seeds to same skillet and fry until golden brown and crisp, 1 to 2 minutes. Transfer to another set of paper towels to drain. Cool completely. Cut spinach crosswise into 1/4-inch-thick strips. Transfer to prepared large bowl.

Using grating disk on processor, grate radishes. Place in strainer set over another bowl; drain 15 minutes. Place spinach, radishes, chiles, pumpkin seeds, and cheese in very large bowl. Toss with dressing. Season with pepper.

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