Baked Egyptian-Style Felafel

After living in Egypt for six months, I developed a liking for felafel, a meatball-like mixture of herbs, chick peas, and fava beans deep fried in oil and served inside a pita.Most recipes for felafel call for frying but there is a healthier way to enjoy this quintessential egyptian street food. By baking them, you cut back on the saturated fat and calories and the end product is just as delicious if not more.

Yield:18 felafel balls
Ingredients:
2 Tbsp. olive oil
14 oz. canned fava or lima beans, rinsed well and drained
2-14oz. canned low-sodium chick peas (garbanzos), rinsed well and drained
6 Tbsp. fresh mint leaves, finely chopped
2 Tbsp. fresh cilantro leaves, finely chopped
4 garlic cloves, peeled, minced
1/2 tsp. ground cumin
2 tsp. whole coriander seeds
finely grated zest and juice of 1 lemon
2 tsp. baking powder
1/4 c chickpea or regular flour
1 tsp. salt
1/2 tsp. freshly ground black pepper
1/2 c sesame seeds

1. Preheat oven to 350F. Oil a large baking dish with the olive oil. Set aside.
2.Combine all the ingredients together except the sesame seeds in a food processor or blender.Process until well combined.
3.Form the felafel mix into 2 Tbsp. sized balls or patties.
4.Place the sesame seeds on a dish.Roll the felafel balls or patties into the sesame seeds fully coating them.
5.Place the felafels in the oiled baking dish and bake for 30 minutes.Serve with sliced tomatoes, romaine lettuce, and spreadable feta.

Per Serving:97 calories, 14g carbohydrates, 5g protein, 4g fat, 3g fiber, 0mg cholesterol, 300mg sodium.

Maca Banana Smoothie

Cultivated and grown in the Peruvian Andes for approximately 2,600 years, maca is the latest super food to make an appearance in supermarket shelves.Maca is a member of the cruciferous family of vegetables which includes broccoli, cauliflower, kale, and cabbage.It resembles a radish and comes in colors of yellow, purple, and off-white.Benefits of maca root include an increase in energy and endurance, enhanced libido,supporting the endocrine system, thyroid function, and healthy hormone production.

Maca is rich in calcium, phosphorus, iron, magnesium, vitamin B1, vitamin B2, vitamin C, and vitamin E. It has a toffee, malt-like flavor which makes it a great addition to smoothies, energy bars, cereals,and baked desserts.

Yield:1 Serving

Ingredients:

1 c almond milk

1/2 banana, peeled, sliced

1 Tbsp. powdered maca

1. Put all ingredients in a blender and blend until smooth.Pour in a glass and enjoy.

Per Serving:182 calories, 37g carbohydrates, 4g protein, 2.5g fat, 7g fiber, 0g cholesterol,157mg sodium.

Red Snapper with Bay Leaves

Yield:4 Servings
Ingredients:
3-4 lb. red snapper, cleaned and scaled
2 Tbsp. olive oil, for brushing plus extra
handful each of fresh dill, parsley, or thyme
2-3 bay leaves
3 lemon slices
dash sea salt & freshly ground pepper

For the Marinade:
6 Tbsp. olive oil
6 cloves garlic, finely chopped
juice of 1/2 lemon
1 Tbsp. parsley

1.Preheat oven to 350F.Oil a baking dish with the olive oil.Place the red snapper in dish.
2. Brush the fish inside and out with the olive oil.Stuff the inside of the cavity with the fresh herbs, bay leaves, and the lemon slices.Season with salt and pepper and set aside.
3.To make the marinade, in a small bowl,combine together all the marinade ingredients and whisk together until evenly combined. Pour evenly over inside and outside of red snapper.
4. Bake red snapper for 45 minutes.

Per Serving(3oz.):229 calories, 1.5 g fat, 30mg cholesterol,44mg sodium,5g carbohydrates,1g fiber,22g protein.

Goji Berry & Apple Juice Blend

This juice blend takes awhile to be ready but it is well worth the effort.It contains goji berries aka wolfberry, a red-orange berry that is native to Northern China.Goji berries are reported to boost immunity,support cardiovascular health,improve vision, and enhance libido.They contain high amounts of vitamin B1, vitamin B6, vitamin B2, vitamin E, zinc, iron, copper, and calcium.

Yield:1 Servings
Ingredients:
1/4 c goji berries,soaked in 1/2 c water for 1 hour
4 apples, cored, sliced

1. Blend goji berries and apples in a juicer.Alternating between each one.Pour in glass.Stir.Enjoy.

Per Serving:224 calories, 53g carbohydrates,4g protein,1g fat,5g fiber,0mg cholesterol,95mg sodium.

Grilled Mahi Mahi with Cilantro & Lime Marinade

Yield:4 Servings
Ingredients:
2 shallots, thinly chopped
1/4 c fresh cilantro, chopped
1/2 c lime or lemon juice
1 clove garlic, minced
2 Tbsp. extra-virgin olive oil
1/4 tsp. salt
1/4 tsp. freshly ground pepper
4- 5oz. mahi mahi fillets

1. In a small bowl, combine shallots, cilantro,lime juice or lemon (if using),garlic,olive oil, salt and black pepper.Pour marinade evenly over mahi mahi fillets.
2. Coat the grill rack with nonstick cooking spray.Grill fish 6-8 minutes or until fish begins to flake.Remove from grill and serve immediately with grain or vegetables of your choice.

Per Serving:203 calories, 5g carbohydrates, 27g protein, 8g fat,0g fiber,107 mg cholesterol,276mg sodium.

Homemade Banana Chips

Prep Time:20 minutes
Dehydrating Time:10-12 hours
Yield:3/4-1 cup


Ingredients:
2- 2 1/2 lbs.,bananas,peeled, sliced to 1/4" thickness



1. Arrange the banana slices on a dehydrator and dehydrate for 10-12 hrs or until chewy or crispy (depending how you want them or sun-dry for 2 days.
2.Remove from dehydrator and store in an airtight container.

Per Serving:134 calories, 1g fat, 0g saturated fat, omg cholesterol,2mg sodium, 34g carbohydrates,2g protein,4g fiber.

Blackberry-Banana Smoothie

Yield:1 Serving

Ingredients:
1/2 c frozen or fresh blueberries
1/2 medium banana, cut into pieces
1/2 c almond milk
1/2 c plain yogurt
1/2 tsp. vanilla extract
1/2 tsp. raw honey

1. Add all ingredients to a blender and blend together until smooth.Serve immediately.

Per Serving:266 calories, 54.5 g carbohydrates, 8.5g protein,2.25 g fat, 3.5 g fiber, 2 mg cholesterol, 171 mg sodium.

Pineapple & Wheatgrass Juice Blend

Yield:1 Serving
Ingredients:
1 pear, cored, sliced
1 c pineapple, sliced
5 oz. wheat grass juice

1.Place all ingredients in juicer minus wheat grass, alternating between each one.Place juice in a serving glass and add wheat grass juice.Stir.Enjoy.


Per Serving:184 calories, 45g carbohydrates, 2g protein, 1g fat, 6g fiber

Roasted Vegetable & Chicken Wraps

The inspiration for this simple wrap came about when I returned from a week-long vacation and had not done any shopping and I just threw together what was in my refrigerator.You can mix and match or add your own favorite vegetables or whichever ones you have on hand.
Yield:8 Servings

For the marinade:
1 Tbsp. olive oil
1 Tbsp. vinegar
1 tsp. fresh rosemary, chopped
1 garlic clove, minced
1/4 tsp.salt

For the wrap:
1 large red bell pepper, seeded,julienne
1 large yellow bell pepper, seeded, julienne
1 large red onion, sliced
1 large red tomato, thinly sliced
24 oz. fully-cooked oven roasted or grilled chicken breast, thinly sliced, heated
3/4 c non-fat, plain yogurt(preferably greek)
8 whole wheat tortillas
salt, to taste
avocados, sliced (optional)

1.Preheat broiler.
2. To make the marinade, combine all the ingredients together in a glass bowl and stir together to combine evenly.
3. Lightly grease a small baking sheet with olive oil and place the vegetables on it.With a pastry brush, brush the marinade evenly throughout the vegetables.Place in broiler and broil till lightly browned and tender.Remove from broiler ,set aside and keep warm
4.Meanwhile,spread the plain yogurt evenly on tortillas.Top with the vegetables and warmed chicken strips.
5. Fold in sides of tortillas and roll up.Cut in half and serve with avocado slices, if desired.

Per Serving:142 calories, 1.5 g carbohydrates, 18g protein,2 g fat, 1.25g fiber,49mg cholesterol, 300mg sodium.

Broccoli-Orange Juice Blend

Yield:1 Serving
Ingredients:
1/2 lb. green cabbage (1/4 head)
2 broccoli stalks
2 oranges, peeled
1 c lettuce leaves


1. Blend all ingredients in a juicer, alternating between each one.Pour in a serving glass.Stir.Consume immediately.



Per Serving:129 calories, 29g carbohydrates, 7g protein, 1g fat, 17g fiber, 0mg cholesterol, 123mg sodium.

Grilled Perch Fajitas

Yield:6 Servings
Ingredients:
4-4oz. perch fillets
salt & pepper
non-stick olive oil spray
2 Hass avocados,seeded and chopped
6 radishes, chopped into small pieces
3 green onions, chopped
1-2 tsp. hot sauce
1/4 c fresh lime juice, divided
6 corn tortillas, warmed

1. Rinse and pat dry perch fillets.Drizzle both sides with salt and pepper.Set aside.Prepare grill.
2. Meanwhile, in a medium bowl, combine Hass avocados, radishes, green onions, hot sauce and two tablespoons of the lime juice, stirring to combine evenly.Cover and chill for 30 minutes.
3. Coat grill with the non-stick spray.Grill fish over medium-high heat for 5-7 minutes on each side or until fish flakes easily with a fork.Add the remaining lime juice to it.Remove fish from grill and place on warmed tortillas.Garnish with avocado-radish mixture.

Per Serving:428 calories, 49g carbohydrates, 22g protein, 17g fat, 6g fiber, 32mg cholesterol, 661mg sodium.

Broiled Tandoori Chicken

Here's another Indian-inspired dish that is perfect for either lunch or dinner and can be put together fairly quickly.I've included a recipe for the Tandoori Masala Spice in case you don't have any on hand.


Yield:4 Servings
Ingredients:


For the Tandoori Masala Spice(Yield 1/2 c )
2 tsp. ground cumin
2 tsp. cumin seeds, crushed
1 tsp. ground cinammon
1 tsp. ground cloves
1 tsp. ground cayenne pepper
1 tsp. ground turmeric
1 tsp. garlic powder
1 tsp.ground nutmeg
1 tsp. salt
1/4 tsp. red food coloring powder (avail in Indian market)or ground annatto



1c plain yogurt
2 tsp. tandoori masala
4 skinless, boneless chicken breast
3 Tbsp. olive oil

1.To make the tandoori masala,in a small bowl mix all the ingredients together and store in an airtight jar in a cool, dry place.Will keep for 6 months.

2. To make the tandoori chicken,preheat the broiler to 350F.Oil a baking sheet or aluminum foil big enough to hold the four chicken breasts.Place them on sheet or foil.

3.In a small bowl add the yogurt and spices and blend together until evenly combined.Spread yogurt-masala mixture evenly throughout the chicken breasts.Place in broiler and broil for 25-30 minutes.Remove from heat and serve brown basmati rice and steamed vegetables.



Per Serving:255 calories,5.2g fat, 16g carbohydrates, 33g protein,4g fiber,75mg cholesterol,163mg sodium.

Cherimoya As-Is

I've been meaning to try this curious fruit ever since I came across it about a month ago.Cherimoyas also known as custard apple have been described as "deliciousness itself" and after tasting it I would be inclined to agree 100%.Cherimoyas are native to Ecuador and Peru where they are eaten as-is by scooping out the flesh with a spoon or they are sometimes used in ice creams and iced fruit drinks.They have a green scale-like skin but inside is a custard-like white flesh with banana-vanilla flavor.

At first I thought about developing a recipe using this subtropical fruit but realized combining it with anything else would not do it justice, so here is cherimoya as-is, the best way to enjoy it.Cherimoyas are a significant source of vitamin C, riboflavin, thiamine, Vitamin B6, potassium, and magnesium.

Yield:1 Serving

Ingredients:

1 ripe cherimoya ( flesh should yield slightly to touch)

1. Halve cherimoya.Scoop out the flesh with a spoon and enjoy.*

*Do not eat the seeds or the skin, they are inedible.

Per Serving:231 calories, 2g fat, 55g carbohydrates, 5g protein, 7g fiber, 0mg cholesterol, 12mg sodium.

Banana-Carob Shake

Craving a chocolate shake?Try this healthy alternative without the added fat or calories.The banana adds a rich, creamy texture to this shake while the carob provides just 39 calories with zero fat.This is one craving you won't mind giving into.

Yield:1 Serving
Ingredients:
1 medium frozen banana, peeled
1 c almond or plain soy milk
1 packet(3.5g) stevia or 1/2 tsp. agave nectar
1 tsp. vanilla extract
1 Tbsp. carob molasses or carob powder

1. Place all ingredients in a blender and blend until smooth.Serve immediately.

Per Serving:246 calories, 59g carbohydrates, 5g protein, 1.5g fat, 5g fiber,0mg cholesterol, 97mg sodium.

Grilled Flounder Tacos with Poblano Avocado Salsa

Flounder is among one of the most popular saltwater fish in North America.It is very low in fat and calories and high in vitamin B12,vitaminB6,phosphorus, and selenium.Special care should be taken in cooking flounder because of its delicate flesh.It can be cooked either whole or as fillets and lends itself perfectly to most cooking methods:poaching, steaming,broiling, and baking.The following recipe is perfect for a quick, light summer lunch.


Yield:6 Servings
Ingredients:
1 1/2 lbs. flounder fillets
2 garlic cloves, minced, divided
1/2 tsp. salt, divided
1/2 tsp. fresh ground pepper, divided
1/3 c fresh lime juice,divided


For the Avocado Poblano Salsa
2 poblano peppers, seeded, cut in half,seared over an open flame
1 pint cherry or grape tomatoes, quartered
1 large ripe Hass avocado,seed removed, cut into pieces
1/4 c fresh cilantro, chopped
12 corn or flour tortillas


1. Rinse the fish and pat dry. Rub fillets allover with half the garlic.Sprinkle with 1/4 tsp. salt and 1/4 tsp. pepper.Drizzle flounder fillets with 2 Tbsp. of the lime juice.

2. To make the poblano salsa,in a medium bowl, combine the peppers, tomatoes, avocado, cilantro, remaining lime juice, remaining garlic, and salt and pepper and mix thoroughly.

3. For the fish, coat an electric grill rack with non-stick spray and grill the fish for about 4-6 minutes on each side or until fish begins to flake easily.

4. Remove fish from grill and serve immediately in warmed tortillas topped with poblano salsa.



Per Serving:322 calories, 33g carbohydrates, 32g protein, 8g fat, 6g fiber, 77mg cholesterol, 405mg sodium.

Snapper with Parsley & Cilantro Sauce

Yield:4 Servings
Ingredients:
1-2lb. red snapper fillet, butterflied
2 Tbsp. olive oil
1/2 c clam juice
1/2 c fresh parsley leaves, minced
1/2 c fresh cilantro leaves, minced
1/2 small onion, minced
juice of 1 lime

1. Preheat oven to 400F. Rinse fish and pat dry and sprinkle it with salt & pepper.Oil a baking dish with and place red snapper fillets on it and drizzle it with olive oil.Pour the clam juice over the fish and cover the dish with aluminum foil.
2. Bake fish for 30 minutes.
3. Meanwhile, in a medium bowl combine parsley, cilantro, onion and lime juice and mix thoroughly.When fish is done, place on a serving platter and pour cilantro sauce over red snapper before serving.

Per Serving:302 calories, 5g carbohydrates, 46g protein, 10g fat, 0g fiber, 81mg cholesterol,168mg sodium.

Parsnip Carrot Juice Blend

Yield:2 Serving
Ingredients:
2 parsnips, top trimed
3 carrots, top trimmed
1 beet
1 apple, cored, sliced


1. Put all ingredients in a juicer, alternating between each one and serve immediately.



Per Serving:203 calories, 0g fat,49.5g carbohydrates, 4g protein, 13g fiber, 0mg cholesterol, 109mg sodium.

Broiled Lime-Garlic Chicken

Here's a simple chicken recipe that can be thrown together fairly quickly and doesn't require any special ingredients as you most likely have them all on hand.This is the perfect dish for a weeknight dinner

Yield:4 Servings

Ingredients:

3 Tbsp. extra-virgin olive oil

2 tsp. lime peel, grated (can substitute with lemon peel)

2 tsp. lime juice (can substitute with lime juice)

1 Tbsp. fresh cilantro, chopped

2 tsp. purple onion, grated

1/4 tsp. salt

3 cloves garlic, minced

4 boneless, skinless chicken breasts

1. Preheat broiler to 350F. Combine the olive oil, lime (lemon) peel, lime (lemon) juice,cilantro, onion, and salt in a small bowl.Whisk all the ingredients together.

2. Place the chicken breast in a lightly oiled oven-proof dish. Evenly coat the chicken breasts with the olive oil/lime juice marinade and place in the broiler.

3.Broil chicken breasts for 25 minutes and remove from heat.Serve immediately with your choice of steamed vegetables and grain.

Per Serving:284 calories, 2g carbohydrates, 27g protein,18g fat, 0g fiber, 99mg cholesterol, 236mg sodium.

Broiled Chicken Masala

Craving something exotic, easy and quick to put together?Chicken Masala is just what your looking for.No need to go out and spend $7.99 on a bottle of Indian Garam Masala.Chances are most of the ingredients are in your cupboard.You just need 3 ingredients chicken breast, plain yogurt, and garam masala and your set to go.

Yield:2 Servings

Ingredients:

1 Tbsp. garam masala

For the Garam Masala:

1 tsp. black peppercorns, crushed

2 tsp. ground cumin

1 tsp. ground cinnamon

1 tsp. ground cardamon

1 tsp. ground cloves

3 bay leaves, crushed

2 oz.plain low-fat yogurt

2 skinless, boneless chicken breasts

1 Tbsp. olive oil

1. To make garam masala,put all ingredients in a small bowl and mix till thoroughly until evenly combined.Put garam masala in an airtight container and store in a cool, dry place.Will keep for 6 months.

2.Preheat broiler to 350F.Oil a baking dish or piece of aluminum foil big enough to hold to 2 chicken breasts.Place the chicken breasts on an oiled dish or foil and rub the plain yogurt allover them.Sprinkle with the garam masala spices.

3.Place chicken breasts in broiler and cook for 20-25 minutes until the juices run clear.Remove from heat and serve with brown rice or grain of your choice and steamed vegetables.

Per Serving:321 calories,6g fat, 5.5g carbohydrates, 57g protein,0g fiber,147mg cholesterol,173.5mg sodium.

Green Detox Juice Blend

Yield:2 Servings
Ingredients:
1/2 lb. green cabbage, sliced
3 celery stalks, ends trimed, sliced
1 cucumber, peeled, sliced
1 c fresh spinach
2 apples, cored, sliced

1. Put all ingredients in a juice extractor, alternating between each one.Pour into serving glasses.Stir.Serve immediately.

Per Serving: 134 calories, 1g fat, 0g saturated fat, 4g protein, 33g carbohydrates, 1.5mg cholesterol, 75mg sodium, 8g fiber.

Peaches & Pear Juice Blend

Yield:2 Servings
Ingredients:
3 medium peaches, pit removed, sliced
3 pears, cored, sliced
1 apple, cored, sliced
1/2 small fennel bulb

1. Pull all ingredients in a juicer, alternating between each one.Stir.Serve immediately.

Per Serving:249 calories, 1g fat, 0g saturated fat, 3g protein, 65g carbohydrates, 0mg cholesterol, 33.5mg sodium, 12.75g fiber.

Pineapple & Yam Juice Blend

Yield:2 Servings
Ingredients:
1/4 fresh pineapple
2 apples, cored, sliced
2 celery stalks
1 medium yam or sweet potato
2oz. water

1. Put all ingredients in a juicer, alternating between each.Add the water and stir.Serve immediately.

Per Serving:223 calories, 1g fat, 0g saturated fat, 2g protein, 56g carbohydrates, 0mg cholesterol, 47.25mg sodium, 11.25g fiber.

Farmers Market Juice Blend

Yield:2 Servings
Ingredients:
2 beets, sliced
2 carrots, sliced
1 small yam or sweet potato
1 apple
2 oz. water

1. Put all ingredients in a juicer, alternating between each one.Add the water and stir. Serve immediately.

Per Serving:93 calories, 0g total fat, 1g saturated fat, 0mg cholesterol, 143mg sodium, 43g carbohydrates, 0g protein, 4g fiber.

Tangerine Salsa

Here's another colorful & fresh salsa with very low calories and zero fat that is perfect as a dip for corn chips or a topping for a burrito.

Yield:6 Servings
Ingredients:
3 tangerines, peeled,segmented, and chopped into pieces
1/2 red bell pepper, seeded and chopped
1/2 green ball pepper, seeded and chopped
1 garlic clove, minced
1 small jalapeno,seeded and finely chopped
1/2 medium cucumber, peeled and chopped
2 tbsp. lime juice
1/8 tsp. crushed red pepper flakes

1.In a medium bowl combine all the ingredients together and mix thoroughly.Cover and chill for 30 minutes before serving.Serve at room temperature with corn tortilla chips.

Per Serving:30 calories, 0g fat, 0g saturated fat, 0mg cholesterol,0mg sodium,8g carbohydrate,1g fiber, 1g protein.

Baked Banana Fritters

Years ago some Filipino co-workers brought me a snack that is very popular in the Philippines known as banana-q (banana dipped in batter then fried).It was very delicious but as you can imagine is very high in calories and fat.This is a healthier low-fat and low-calorie alternative to this recipe.

Yield:4 Servings
Ingredients:
4 Moo-shu Roll Wrappers
2 plantains, ripe

1. Preheat the oven to 350F.
2. Peel the plantains and put them in a bowl and mash them.Put equal amounts of plantain puree in the middle of the moo-shu wrapper.Wrap the ends inward and roll the sides just like a burrito.Repeat with the remaining three.
3.Put the banana fritters in the oven and bake for 30 minutes.Remove from oven and let cool slightly then serve.

Per Serving:199 calories, 2.5g fat, 0g saturated fat, 0mg cholesterol,33.5mg sodium,42.5 carbohydrates, 2g fiber, 3g protein.

Tropical Caribbean Salsa

Nothing spices up your meals like this fresh and colorful salsa from the Caribbean.Using nothing but tropical fruits, its perfect as a garnish for grilled fish and chicken or as a dip for tortilla chips.

Yield:6 Servings
Ingredients:
2 c fresh pineapple, chopped
2 red or yellow bell peppers, seeded, chopped
3 kiwi fruits, peeled, chopped
1 small red onion, finely chopped
1 c mango, peeled, chopped
1/2 c fresh cilantro, chopped
1 jalapeno pepper, deseeded, finely chopped
juice of 1 lime

1.Combine all the ingredients together in a glass bowl and mix thoroughly.Cover and chill for 2 hours before serving.

Per Serving:90 calories, 0g fat, 0g saturated fat, 0mg cholesterol, 5 mg sodium,23g carbohydrates, 3g fiber, 2g protein.

Orange Fennel & Carrot Juice Blend

Servings:2 Servings
Ingredients:
4 oranges, peeled, segmented
2 carrots, ends trimmed
1 fennel bulb, ends trimmed, sliced in half

1. Place all ingredients , alternating between each one in a juicer.Stir and serve immediately.

Per Serving:181 calories, 0g fat, 0g saturated fat, 5g protein, 40g carbohydrate, 157mg sodium,0g cholesterol, 10g fiber.

Beet & Wheatgrass Juice Blend

Yield:2 Servings
Ingredients:
2 oz. wheatgrass
2 small beets, sliced
2 oranges, peeled,segmented
1oz. water


1. Put all ingredients, alternating between each in a juice extractor,Add the water.Stir and serve immediately.



Per Serving:139 calories, 0.5g fat, 0g saturated fat, 5g protein, 32g carbohydrates,74.3mg sodium, 0mg sodium, 4.1g fiber.

Pineapple-Tangerine Juice Blend

Yield:2 Servings
Ingredients:
2 grapefruits, peeled, segmented
2 oranges, peeled, segmented
1/4 pineapple

1. Place all ingredients in a juicer, alternating between each one.Stir and serve immediately.

Per Serving:235 calories, 0g fat, 0g saturated fat, 4g protein, 60g carbohydrates,0g sodium, 0mg cholesterol,0g fiber.

Jicama Pate

This is a raw live food recipe which features jicama, a root vegetable that is popular in Latin American cuisine.This pate can be eaten with crudites, used as a sandwich filling, or can be doubled and used as a base recipe for raw stuffing.

Yield:3 c
Ingredients:
3/4 c raw, unsalted cashews
3/4 c raw, unsalted pistachios
3/4 c jicama
1 tsp. salt
1/2 clove garlic, chopped

1. Put all ingredients in a food processor and process until it has a granular texture.Serve immediately or refrigerate.

Per 1/2 c serving:141 calories, 4.9g of fat, 0.6 saturated fat, 4.2g protein, 8.2 g carbohydrates, 389mg sodium, 0mg cholesterol, 4g fiber.

Carob Halvah

Halvah is a middle eastern sesame seed dessert kind of like nougat.It is usually very high in calories, fat, and sugar.This halvah uses nothing but raw ingredients and can be put together in about 5 minutes and ready for eating in 30 minutes.It uses carob which is considered a chocolate substitute but lower in calories with zero fat.

Yield:6 small servings

Ingredients:

1 c raw sesame seeds

1 tbsp. raw carob powder

dash of ground cinnamon

pinch of sea salt

1/4 c raw honey

2 tbsp. raw tahini

1 tsp. vanilla extract

1. Put sesame seeds in a food processor and process for 60-90 seconds.Put sesame seeds in a large bowl.

2. Add the carob powder, cinnamon, and the salt to the sesame seeds and blend together.

3. Add the honey, tahini, and vanilla extract to the sesame seeds mix and blend together to form a stiff dough and shape.

4. Store halvah in the fridge prior to serving.Will keep in a sealed container for 3 weeks.Bring to room temperature before serving.

Per Serving:215 calories, 15g fat, 2g saturated fat, 0mg cholesterol, 0mg sodium, 19g carbohydrates, 4g fiber, 5g protein.

Tropical Carrot Mango Blend

Yeild:1 Serving
Ingredients:
2 carrots
1 celery sticks
1 apple
1 mango, peeled and cubed
1 c peeled and cubed pineapple
2 oz.water

1. Push carrots, celery,apple,mango, and pineapple through a juicer and process.Add water and mix.Serve immediately.

Per Serving:254 calories, 0.3 g fat, 0 saturated fat, 3g protein, 59.8g carbohydrates

Carrot Kale Juice Blend

Here's another blended fruit/vegetable juice that's perfect for the start of the day.

Yield:1 Serving
Ingredients:
3 carrots
2 celery ribs
2 apples, cored, sliced
2 kale leaves

1.Put all ingredients in a juicer , alternating between each one.Stir and serve immediately.

Per Serving:174.5 calories,1.5 g fat, 0 g saturated fat, 6 g protein, 39.5 g carbohydrate.

Greens Smoothie

This smoothie is a great way to get all the healthy benefits of vegetable and fruits in a single serving.A great way to start your day or perfect for an afternoon pick-me up.

Yield:1 Serving
Ingredients:
1 medium apple, cored, sliced
1 medium pear, cored, sliced
1/2 bunch of kale leaves
1 celery stalk
2 oz. water

1. Put all the ingredients except the water in a juice extractor.Add the water to juice and mix.Serve immediately.

Per Serving: 215 calories,0g total fat,0mg cholesterol,30mg sodium,57carbohydrate,11g fiber,2g protein.

Fresh Tomatillo Salsa

This is a simple tomatillo salsa which you can use as a dip for tortilla chips or as a salsa for tacos or enchiladas.You can adjust the amount of chilies if it is too strong or omit them all together for a milder taste.

Yield:2 1/2 c
Ingredients:1 lb. tomatillos,husks removed, and rinsed, cut in half
3 serrano chiles, cut in half, deseeded (optional)
1 jalapeno chili, cut in half, deseeded (optional)
2 garlic cloves, thinly sliced
juice of 2 limes
1/4 tsp. salt
1/2 c fresh cilantro, roughly chopped

1. Place all ingredients in a food processor or blender and process till it becomes a chunky puree. 2.Transfer tomatillo salsa to a small serving bowl and use as a dip or salsa.

Per Serving:13 calories,0g fat,0 saturated fat,0mg cholesterol,37mg sodium,
3g carbohydrates,1g fiber,0g protein

Baked Grapefruit Chicken Breasts

This recipe came about because I had a bagful of grapefruits that were given to me and had to figure out an ingenious way to use them.It's simple to make and makes a nice alternative to lemon.

Yield:6 Servings
Ingredients:
6 skinless, boneless chicken breasts
1 grapefruit, halved, juice squeezed out
3 Tbsp. olive oil
1/2 tsp. seasoned salt

1. Preheat oven to 400F.
2. Oil a baking dish with 1 Tbsp. olive oil.Place chicken breasts in baking dish.Pour grapefruit juice evenly over chicken breasts.
3.Drizzle chicken with remaining olive oil and seasoned salt. Add 1/4 c water to baking dish.
4.Cover baking dish with aluminum foil and bake for 45 minutes.Remove foil and bake for an additional 10 minutes.Remove from oven and serve warm.

Per Serving:290 calories,3 g carbohydrates, 50 g protien, 18 g fat, 5 g fiber, 88 mg cholesterol, 82 mg sodium.

Easy Chicken Feta Bake

This is a fairly easy dish to put together and is perfect for a mid-week dinner.

Yield:6 Servings
Ingredients:
6(about 5oz. each) boneless, skinless chicken breasts
2 Tbsp. olive oil
1/4 tsp. salt
1/4 tsp. pepper
1 pkg. (4oz.)Athenos Crumbled Feta Cheese
1/4 c red bell pepper, chopped
1/4 c fresh parsley, chopped

1. Preheat oven to 350 F. Oil a baking dish with the olive oil and place the chicken in the dish.
2. Drizzle chicken with salt and pepper on both sides.Spread the remaining ingredients equally among the top of each chicken breast.
3. Place in oven and bake chicken for 45-55 minutes.


Per Serving: 263 calories, 12 g fat, 0.5 g carbohydrate, 36 g protein, 0.25 fiber, 107.76 mg cholesterol, 236.51 mg sodium.

Sauteed Mustard Greens

Mustard Greens are usually associated with foods from the Southern U.S. but are native to Asia.Like other members of the cruciferous vegetable family (broccoli,cabbage, kale, and brussel sprouts), mustard greens contain high levels of phytochemicals and are rich in the antioxidants lutein and zeaxanthin which are important for eyesight.

Yield:4 Servings
Ingredients:
3 regular sized garlic cloves, minced
1/2 tsp. salt
1/4 c olive oil
1 1/2 lbs. mustard greens, rinsed and dried
1/2 c chicken stock or water


1. Heat olive oil in a medium pot over moderate-high heat. Add the garlic and salt and saute for 3-4 minutes. Add the mustard greens then the chicken stock or water, if using.Cover and cook for 5 minutes.Stirring once or twice.

2. Remove mustard greens from heat and drain.Serve immediately.


Per Serving (using chicken stock):150 calories, 14g total fat, 2g saturated fat, 2.25g fiber, 3g protein, 3.12g carbohydrate, 402mg sodium, 0mg cholesterol.

Per Serving (using no chicken stock but water):145 calories, 13.5g total fat, 2g saturated fat, 2.25g fiber, 2.5g protein, 3g carbohydrate, 25mg sodium,0mg cholesterol.









Per Serving:21 calories, 2.8 g fiber, 103.6 calcium, 3.2 g protein, 0 g fat, 3g carbohydrates, 22mg sodium, 8,346.8mcg lutein & zeaxanthin.

Baked Citrus-Stuffed Salmon

Yield:4 Servings
Ingredients:
1/2 c onion, finely chopped
1 Tbsp. olive oil
2 tsp. orange peel, finely shredded
4-(5-6oz.) salmon fillets
salt and pepper

1. Preheat oven to 450F.


2.In a medium skillet, heat oil over medium heat.Add onion and cook until soft, about 3 minutes.Stir in the orange peel.

3. Make a pocket in each salmon fillet by cutting a slit on the side about 2 inches long. Fill each pocket with equal amounts of onion-orange mixture.

4. Place stuffed fillets in an oiled shallow baking dish.Sprinkle with salt and pepper.


Per Serving:206 calories, 0 carbohydrates, 14.3 g protein, 11.5 g of fat,1 g fiber, 54mg cholesterol, 78 mg sodium, 4500mg Omega-3.

Banana Carob Smoothie

This delicious shake is the perfect alternative to chocolate shake minus the fat and guilt.

Yield:1 Serving
Ingredients:
1 c plain or vanilla soymilk
1 ripe banana, sliced in pieces
1 tsp. carob powder

1. Blend all the ingredients together in a blender and serve immediately.

Per Serving:Calories 411, Protein 7g, Fat 3g, Carbs 48g, Fiber 7g, Calcium 23.4mg,Sodium 32g.

Wine-Poached Basa Fillets

Another easy and quick to prepare versatile fish recipe.Basa fish can be prepared any way:poached, grilled,baked, broiled.

Yeild:4
Ingredients:
4 basa fillets,about 3/4"thick
2 Tbsp. olive oil
1/2 c dry white wine
2 Tbsp. fresh basil, chopped
2 Tbsp. lemon peel, finely grated
1 large garlic clove, finely sliced
salt and pepper

1. Preheat oven to 350F.Oil a baking dish with olive oil.
2. Rinse fish fillets and pat dry.Brush both sides of the fillets with olive oil and lay on baking dish.
3. In a small bowl, combine wine, basil,lemon peel, and salt and pepper and stir to combine.Pour evenly over fish.Scatter garlic slices throughout.
4.Cover baking dish with foil and bake for 30 minutes or until fish flakes easily with a fork.
5. Remove from oven and transfer fillets to a serving platter.Serve with any vegetables of your choice and brown rice.

Broiled Salmon with Dill

A quick and easy recipe to put together in a few minutes and done in under 30 plus makes for a very light meal full of omega-3's.

Yeild:4
Ingredients:
4 skinless salmon fillets of equal size
2 Tbsp. olive oil plus extra for drizzling
1-2 large garlic cloves, thinly sliced
1-1 1/2 large red tomatoe, roughly chopped
5-6 fresh dill sprigs

1. Preheat broiler to 350F.Oil a baking dish and place salmon fillets in it.Spread remaining ingredients evely on top of salmon fillets.
2. Broil for 20-25 minutes.Remove from broiler and serve warm with steamed vegetables.

Easy Mahi Mahi Burritos

Perfect for a summer day or any time of day, mahi mahi burritos are low in calories, easy to put together, and nutritious and a fresh alternative to the bean burrito.

Servings:4
Ingredients:
1 lb. mahi mahi fillets

For the Salsa:
2 large tomatoes, roughly chopped
1/2 purple onion, thinly chopped
a handful of fresh cilantro, chopped
1 small jalapeno, seeded and minced
1 large avocado, peeled and diced
juice of 1/2 lemon
salt , to taste

4 large flour tortillas,warmed


1.Preheat broiler.Grease a baking sheet with olive oil and broil fish fillets for 20 minutes or until it flakes easily.
2. Meanwhile, combine all the ingredients for the salsa in a large mixing bowl and mix to thoroughly combine.Adjust lemon or salt, if necessary.Chill in refrigerator till ready to serve.
3.Once fish is ready, remove from broiler and cut into pieces and set aside.
4.Warm the tortillas.Remove salsa from refrigerator.Place fish on warmed tortillas garnish with salsa and serve immediately.

Tilapia with Lemon-Rosemary Vinaigrette

This low-calorie, low-fat tilapia recipe is perfect for a light lunch or dinner.Serve with steamed vegetables and brown rice.

Servings:4
Ingredients:
1/3 c olive oil
1/3 c fresh lemon juice
2 Tbsp. red wine vinegar
1 clove garlic, minced
1 Tbsp. chopped fresh rosemary
1 tsp. lemon peel, thinly sliced
4-(6oz. each) tilapia fillets
2 Tbsp. lemon juice
2 Tbsp. olive oil
Fresh rosemary sprigs (optional), to garnish

1. Preheat broiler.For the vinaigrette,in a small bowl whisk together the olive oil, lemon juice, red wine vinegar,garlic, chopped rosemary, and lemon peel.
2. Coat a baking sheet with olive oil.Arrange thefillets on the baking sheet.Season with salt & pepper to taste and drizzle with 2 tablespoons lemon juice and 2 tablespoons oil.Broil for 6-7 minutes or until fish flakes easily with a fork.
3. Remove from heat.Garnish with rosemary sprigs , if desired.Serve with the vinaigrette on the side.

Bouillabaisse

This is a very nourishing and quick to prepare soup that comes from France.If you cannot find mussels or the fish feel free to substitute with those available.



Servings:4
Ingredients:
1 dozen fresh mussels
2 leeks or 1/4c chopped onions
1 Tbsp. olive oil
1-14oz. can diced tomatoes with garli,oregano, and basil
14oz. water
1/2tsp. dried thyme
1 lb. cod,snapper, tilapia,or any fish of your choice plus shrimp,deveined,& cut in half



1. Scrub mussels under cold running water and remove beard.Set aside in a bowl of water.
2.Clean leeks, if using and thinly chop white part.Heat oil in a large pot over medium heat .Cook leek or onion(if using)until soft, maybe 3-5 minutes.
3.Stir in the tomatoes,water, and thyme.Bring to a boil.Add the fish and shrimp.Drain mussels and add to soup.Cover and simmer for an additional 8 minutes.
4.Uncover and remove mussels that have not opened and discard.Continue cooking for an additional 5 minutes.
5. Remove from heat.Serve hot.

Scallop Ceviche with Avocado

Ceviche is a light and refreshing melange of seafood and shellfish that is very popular in Latin America particularly in Peru(in Mexico it is called a coctel de mariscos,seafood coctail),where it is served as an appetizer or snack.This recipe is perfect for those days when you want something cool, quick, and low-fat to prepare.

Servings:6

Ingredients:

1 lb. bay scallops

1/2 lb.medium shrimp, peeled and cut in half

1/2 c fresh lime juice(about 6 limes)

2 Tbsp. olive oil

1/3c red onion, finely chopped

1 medium tomatoe, finely chopped

1/4c chopped fresh cilantro

1 large Hass avocado, peeled and sliced

1.Place scallops and shrimp in simmering salted water, cook for 1 minute and drain.Remove from heat and drain.Place in a glass or ceramic bowl.

2.In a separate glass or ceramic bowl,combine lime juice, olive oil, onion, tomatoe, salt and pepper.Stir to combine.

3. Pour lime marinade over shrimp and scallop mixture.Cover bowl with plastic wrap and place in refrigertor for 1 hour.

4. Before serving, garnish with cilantro and avocado slices.

Antioxidant Acai Smoothie

Start your day off right with this beautiful magenta acai smoothie or enjoy it for a quick afternoon pick-me-up.

Yeild:2 Servings

Ingredients:

1 1/2c unsweetned soy milk

1/2 c frozen blueberries

1 banana, sliced

1-2 tbsp. agave nectar

1-3 1/2oz. package Acai frozen pulp

1. Combine all ingredients in blender and blend until smooth.

Arugula Salad

Here's a simple mesclun baby green salad or make a complete meal out of it by adding grilled chicken breast pieces.

Yeild:4 Servings

Ingredients:

1/2 lb. arugula

two handful of frisee torn into shreds

two handful of radicchio torn into shreds

1 medium red onion, sliced

3 large white mushrooms, sliced

1 large ripe avaocado, sliced

1 c cooked chicken strips, cut into pieces

non-fat dressing of your choice, to serve

1.Combine all ingredients in a serving bowl.Toss to mix.Serve immediately with salad dressing on the side.

Baked Swai with Tomatoes and Dill

This recipe is ideal for when your looking for a filling low-fat lunch or a light dinner.If you cannot find swai fillet, you can substitute any white fleshed fish or catfish as it is from the same family of fish.

Yeild:4 Servings
Ingredients:
1 lb. swai fillets
2 Tbsp. olive oil
2 medium tomatoes,roughly chopped
1/2 purple onion, thinly chopped
2 large garlic cloves, thinly sliced
3 fresh dill weed sprigs

1. Preheat oven to 350F. Brush baking dish with olive oil.Rinse fish and pat dry.Place fish in baking dish and season with salt.


2. Top fish with tomatoes,onions,garlic slices, and dill weed sprigs.


3. Bake for 40-45 minutes.


4. Serve with brown rice and a green salad or steamed vegetables.