Super Soup

recipe courtesy of HFPN

Rather than taking a pill, how about a bowl of soup that delivers A, C, folic acid, calcium, iron, and vitamin K in addition to phytochemicals that are thought to play a role in cancer prevention? Plus, it tastes better than a pill! The staple for this easy soup is kale, which is a cold weather vegetable, but is available year round in most parts of the country.

Ingredients: 

¼ cup dried chickpeas, soaked overnight in water
¼ cup dried kidney beans, soaked overnight in water
4 ½ cups fat-free chicken (or vegetable) stock
1 cup chopped green kale
1 medium carrot, peeled and diced
½ onion, diced (½ - 1 cup)
1 cup thinly sliced green cabbage
½ large potato, peeled and diced
1 garlic clove, minced
2 teaspoons red wine vinegar 

Directions:

Drain and rinse the chickpeas and beans. In a large pot combine them with the chicken (or vegetable) stock and bring to a boil over high heat. 

Reduce the heat to medium and cook for 40 minutes.
Add the remaining ingredients and simmer until the beans are cooked through and tender, about 20 minutes.

Serves: 6 Servings
Nutrition Facts (per serving)
Calories       108 
Fat (g)     1
Saturated Fat (g)     0
Cholesterol (mg)     -
Sodium (mg)     -
Carbohydrate (g)     16
Fiber (g)     5
Protein (g)     9
Calcium (mg)     -

Chilled Creamy Red Pepper Soup

recipe courtesy of marksdailyapple

 

2 servings
Ingredients:
    2 roasted red bell peppers
    1 14-ounce can coconut milk
    1 cup chilled chicken stock (remove any fat)
    1 teaspoon cumin
    Sea salt to taste
Instructions:
You can buy roasted red peppers or buy raw red peppers and roast them yourself.

(To roast the red peppers: If you have a gas stove, place the whole pepper over the flame. The peppers can also be blackened on a grill or under a broiler. Turn as each side of the pepper blackens. Place the blackened pepper in a plastic bag or a covered container to steam briefly (so the skin is easier to remove) then rub off the blackened skin. Cut the pepper open and run under water to remove all the remaining skin and seeds.)
Puree the roasted peppers in the blender with the coconut milk, chicken stock and cumin until smooth. Add sea salt to taste. Chill completely before serving

Mexican Eggplant Casserole

recipe courtesy of HFPN

Ingredients:  

1 small eggplant (about 1 pound), peeled and cut into 1/2 inch cub
4 corn tortillas
1 cup reduced fat cheddar cheese, grated
1 (15 ounce) can chunky "Mexican-style" stewed tomatoes  

Preparation:

Heat oven to 350 degrees. Place tortillas on oven rack and heat until golden brown and no longer pliable, approximately 3-5 minutes. Watch tortillas closely as the burn quickly. Allow tortillas to cool completely. Crumble tortillas into small-medium sized pieces. Spray a square baking dish (8x8x2 inches) with nonstick cooking spray. Heat 1/2-inch water to boiling in a small saucepan. Add eggplant and return to boiling. Reduce heat to medium and cook 5 minutes; drain. Mix tortilla pieces and cheese. Spread half of the eggplant in baking dish and spoon half of the tomato sauce over eggplant. Sprinkle with half of the tortilla cheese mixture. Repeat layers with remaining ingredients. Bake uncovered about 30 minutes or until bubbly around the edges.

Serves: 8
Serving Size: 6 oz.

Nutrition Facts (per serving) 

Calories	67
Fat (g)	1
Saturated Fat (g)	0
Cholesterol (mg)	1
Sodium (mg)	79
Carbohydrate (g)	12
Fiber (g)	2
Protein (g)	3
Calcium (mg)	0

Garlic and Herb Mashed Cauliflower

Ingredients:
1 head cauliflower (cut into small pieces)
olive oil
water
Sage, Thyme & Rosemary minced
2 cloves garlic, minced
optional: salt to taste




Directions:
Boil the cauliflower until tender (about 10 minutes). Reserve 1/4 cup of the cooking liquid and then drain well and transfer cauliflower to a food processor. Add oil and reserved water, 1 tablespoon at a time, and puree until smooth. *Be mindful if using the food processor as it can come out more like a thick cream. Try using a masher for a more potato-like texture.

Nutrition:

Per serving (about 5oz/155g-wt.): 110 calories (80 from fat), 9g total fat, 1g saturated fat, 0mg cholesterol, 330mg sodium, 8g total carbohydrate (3g dietary fiber, 3g sugar), 3g protein

Melon and Strawberry Salad

(sorry, nutritional value was not available for this recipe)

Ingredients:

    * Mixed greens – 2.5 cups
    * Small honeydew Melon – 1cup
    * Strawberries – 1 cup
    * Cucumber – 2 inch piece, thinly sliced
    * Fresh Mint Sprigs – to garnish

Instructions:

   1. Arrange the shredded lettuce on 4 serving plates.
   2. Cut the melon lengthways into quarters.
   3. Scoop out the seeds and cut through the flesh down to the skin at 1 inch intervals.
   4. Cut the melon close to the skin and detach the flesh.
   5. Place the chunks of melon on the beds of lettuce with the strawberries and cucumber slices.

For the Dressing:

    * Plain Yogurt – 200 gms
    * Cucumber – 2 inch piece, peeled
    * Fresh Mint Leaves – few
    * Finely grated Lime or Lemon Rind – 1/2 tsp
    * Ice Cubes – 3 to 4

   1. In a blender, blend the yogurt, cucumber, mint leaves, lime/lemon rind, and ice cubes for about 15 seconds or until smooth.
  
    Serve the salad with a little dressing poured over.
   Garnish with sprigs of fresh mint.

Quinoa Salad Tex-Mex Style

This week's recipe is courtesy of allrecipes.com

*Tip: This salad can be served warm in a tortilla, or as a filling for tacos and burritos

Prep Time: 20 Min
Cook Time: 20 Min
Ready In: 2 Hrs 40 Min

Servings: 4

Ingredients:
1/3 cup and 1 tablespoon quinoa
3/4 cup and 2 teaspoons water
1/2 teaspoon kosher salt
1 tablespoon and 1-3/4 teaspoons fresh lime juice
2-1/2 teaspoons olive oil
1/8 teaspoon ground black pepper
3/8 (14 ounce) can diced tomatoes with green chile peppers, drained
3/8 (14 ounce) can garbanzo beans, drained and rinsed
3/8 bunch cilantro, chopped
3/4 avocados, cubed
1 tablespoon and 1-3/4 teaspoons crumbled cotija cheese

Directions:
   1. Bring quinoa, water, and salt to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, 20 to 25 minutes. Meanwhile, stir together the lime juice, olive oil, pepper, diced tomatoes, and garbanzo beans. When the quinoa is done, stir it into the tomato mixture, then cool in refrigerator until cold, about 2 hours
   2. When the quinoa is cold, fluff with a spoon, and gently fold in the cilantro, avocados, and cheese.


Nutritional Information:
Per Serving 
Calories: 219
Calories from Fat: 100
Total Fat: 11.1g
Cholesterol: 3mg
Sodium: 515mg
Total Carbs: 25.7g
Dietary Fiber: 6.2g
Protein: 6.3g

% Daily Value *
Total Fat 11.1g    17 %
Saturated Fat 2g  10 %
Cholesterol 3mg     1 %
Sodium 515mg     21 %
** Potassium 442mg     12 %
Total Carbohydrates 25.7g     8 %
Dietary Fiber 6.2g     25 %
Protein 6.3g        13 %
** Sugars         0.4g    
** Vitamin A      12 %
** Vitamin C      19 %
** Calcium           8 %
** Iron               18 %
** Thiamin          11 %
** Niacin            18 %
** Vitamin B6     27 %
** Magnesium     23 %
** Folate             55 %
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

Spinach & Japanese Ginger Salad

This week's recipe is courtesy of preventcancer.org

Add shrimp or chicken for lunch or a light supper.

4 servings, about 1 1/2 cups each
Active Time: 20 minutes
Total Time: 20 minutes
Ingredients

    * 3 tablespoons minced onion
    * 3 tablespoons peanut or canola oil
    * 2 tablespoons distilled white vinegar
    * 1 1/2 tablespoons finely grated fresh ginger
    * 1 tablespoon ketchup
    * 1 tablespoon reduced-sodium soy sauce
    * 1/4 teaspoon minced garlic
    * 1/4 teaspoon saltFreshly ground pepper, to taste
    * 10 ounces fresh spinach, (see Note)
    * 1 large carrot, grated
    * 1 medium red bell pepper, very thinly sliced

Preparation

   1. Combine onion, oil, vinegar, ginger, ketchup, soy sauce, garlic, salt and pepper in a blender. Process until combined.
   2. Toss spinach, carrot and bell pepper with the dressing in a large bowl until evenly coated.

Nutrition

Per serving : 135 Calories; 11 g Fat; 2 g Sat; 5 g Mono; 0 mg Cholesterol; 9 g Carbohydrates; 3 g Protein; 3 g Fiber; 407 mg Sodium; 559 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 2 fat

Tips & Notes

    * Make Ahead Tip: Cover and refrigerate the dressing (Step 1) for up to 5 days.

    * Note: Baby spinach is immature or young spinach—it's harvested earlier than large-leaved mature spinach. We like the sturdy texture of mature spinach in cooked dishes and serve tender, mild-flavored baby spinach raw or lightly wilted. Baby and mature spinach can be used interchangeably in these recipes (yields may vary slightly); be sure to remove the tough stems from mature spinach before using.
    * Weights & Measures
    * 10 ounces trimmed mature spinach=about 10 cups raw
    * 10 ounces baby spinach=about 8 cups raw

Grilled Black Bean & Rice Stuffed Peppers

from eatbetteramerica.com

Recipe Tip:
Beef it Up
Black beans are loaded with fiber--the soluble kind that helps to lower blood cholesterol. Start slowly so you have time to get used to more fiber.
Serve With
These meatless stuffed bell peppers can be served as a main dish with salad and bread, or they make a nice side dish with pork chops or chicken.

Prep Time: 10 min
Start to Finish: 30 min
makes: 6 servings
1    can (15 oz)  black beans, drained, rinsed
3/4    cup cooked white rice
4    medium green onions, sliced (1/4 cup)
1/4    cup chopped fresh cilantro
2    tablespoons vegetable oil
2    tablespoons lime juice
1    clove garlic, finely chopped
1/4    teaspoon salt
3    large bell peppers, cut lengthwise in half, seeds removed
1    plum (Roma) tomato, diced
    Additional chopped fresh cilantro, if desired
1.    Heat coals or gas grill for direct heat. Cut three 18x12-inch pieces heavy-duty foil. Spray with cooking spray.
2.    Mix beans, rice, onions, 1/4 cup cilantro, the oil, lime juice, garlic and salt.               

Place 2 bell pepper halves on one side of each foil piece. Fill with bean mixture.
3.    Fold foil over peppers so edges meet. Seal edges, making tight 1/2-inch fold; fold again. Allow space on sides for circulation and expansion.
4.    Cover and grill packets over medium heat 15 to 20 minutes or until peppers are tender. Place packets on serving platter. Cut large X across top of each packet; fold back foil. Sprinkle with tomato and additional cilantro.

Nutritional Information
1 Serving: Calories 180 (Calories from Fat 45); Total Fat 5g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 0mg; Sodium 180mg; Total Carbohydrate 26g (Dietary Fiber 8g, Sugars 3g); Protein 6g Percent Daily Value*: Vitamin A 10%; Vitamin C 60%; Calcium 6%; Iron 10% Exchanges: 1 Starch; 1/2 Other Carbohydrate; 1 Vegetable; 1 Fat Carbohydrate Choices: 2

*Percent Daily Values are based on a 2,000 calorie diet.

Salmon Cakes

recipe is courtesy of  CINDY WARD

¼ C Eggbeaters (or 1 egg-this changes nutritional values)
1 TBS Reduced Fat Sour Cream
1 TBS Dijon Mustard
Several dashes of hot sauce
½ Tsp Old Bay Seasoning
½ Tsp Dill
½ Small Onion finely chopped
3 Cloves of Garlic minced
¼ C Seasoned Bread Crumbs
8 oz. Salmon fillet (cut into bite size cubes) don't use canned salmon.
Salt and Pepper to taste

Gently mix all ingredients together and let it sit for about 5-10 minutes.
Heat a frying pan and add 1 TBS Olive oil.
Scoop your desired amount of salmon mixture into pan and form the cakes.
Fry until golden brown and turn over...fry other side until patties are done. Should be finished cooking in about 5-10 minutes. 

I covered mine for a minute or so after the initial flip.

Nutrition per each Salmon Cake

6 evenly portioned 
Calories: 111
Carbs: 4 g
Protein: 10 g
Fat: 5.5 g
Cholesterol: 24 mg
Sodium: 251 mg
Sugars: .5 g
Fiber: <1 g