Newsletters: January - February 2007

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Cook's Corner

Recipes-Light and Healthy

Soups

To make a quick pot of healthy, light soup or stew, steam or grill some of your favorite veggies such as cauliflower, carrots or onions until crisp-tender. Add to your favorite canned soup. This increases the fiber, vitamins, minerals and food volume while decreasing calories per serving.

Salads

Trying to shed a few holiday pounds? Healthy, light salads are your best friends during weight loss. The following tips will help you incorporate more salads into your daily diet:

How to Wash Salad Greens

Immediately after shopping, wash salad greens, spin gently leaving some moisture on the greens and store in large plastic container or bag. Place a paper towel or two in the bag or container. Now your salad is ready to use when you come home from work. Greens will last up to a week if moisture content is correct.

Prepping salad toppings in advance and keeping them in an airtight container makes creating a salad a snap. Try some of the following toppings:

• Shredded red cabbage
• Red and green pepper rings
• Sliced mushrooms
• Shredded carrot
• Sliced radish
• Bite-size cauliflower or broccoli
• Red onion
• Cherry Tomatoes
• Sprouts- bean, alfalfa, red clover, etc.
• Add protein to your salad with smoked salmon, shredded cheese, beans

Asparagus, Vidalia and Beet Salad SERVES 4

1/2 lb small beets
1 large Vidalia onion, peeled
2 cups asparagus, cut into 2-inch pieces
2 T lemon juice
2 tsp olive oil
1 tsp Dijon Mustard
1 large shallot, peeled and quartered
1 T water
1 tsp honey
1/2 tsp salt
1/4 tsp pepper

Preheat oven to 375°. Leave root and 1-inch stem on beets. Scrub beets with brush. Place beets in an 11 x 7-inch baking dish. Add _ cup water to dish. Cover, bake for 45 minutes. Drain and cool slightly. Peel, cut into quarters and place beets in bowl. Place onion in a baking dish. Add 2 tablespoons of water, bake for 35 minutes. Add asparagus, cover and bake an additional 10 minutes. Cool slightly, cut onion into wedges and place in a bowl with asparagus. Place lemon juice and remaining ingredients in a food processor or blender. Process until smooth.

Pour half of dressing over beets. Toss well. Pour remaining dressing over onion/asparagus mixture. Toss well to coat. Place beets in serving dish and spoon onion asparagus mixture over top and serve.

Apple Vinaigrette

1/4 cup apple juice
1/4 cup olive oil
3 T vinegar
1 T lemon juice
1 T lime juice
1 T brown sugar
1 tsp paprika
1/2 tsp black pepper

Combine all ingredients in a jar with a tight-fitting lid. Shake vigorously. Serve over salad.

Per Serving: calories 145, fat 13.6g, calories from fat 81%, protein 0.2g, cholesterol 0mg, dietary fiber 0.2g

Avocado and Grapefruit Salad

2 cups grapefruit segments
1 avocado, halved lengthwise, pitted, peeled and cut into _-inch slices
1 red onion, thinly sliced
18 tsp salt (optional)
1/4 tsp black pepper
3 T lemon juice
6 ounces garden salad
8 small black olives, sliced
2 T tomato juice
1 tsp ground cumin seed
1 small clove garlic, minced
2 T olive oil
1/4 cup cilantro or parsley, chopped

Combine first 5 ingredients and 2 Tablespoons lemon juice in a mixing bowl. Arrange lettuce on individual salad plates. Top with avocado and grapefruit salad and sprinkle with olives. Combine remaining ingredients, except cilantro, in a jar with a tight-fitting lid. Shake vigorously. Add cilantro and shake again. Pour dressing over salad and toss.

Per Serving: calories 248, fat 19.4g, calories from fat: 63%, protein 3.4g, cholesterol 0mg, dietary fiber 4.9g

Spinach-Avocado Salad with Lime Vinaigrette

1/4 cup extra virgin olive oil
1/4 cup vegetable oil
1 fresh garlic clove, minced
2 tsp honey
1/2 tsp ground mustard seed
1/4 tsp oregano
10 ounces fresh spinach leaves
2 ripe avocados, cut in cubes
2 Roma tomatoes, sliced
18 tsp course ground sea salt
18 tsp black pepper

Combine lime juice, garlic, honey, mustard and oregano in blender. Blend briefly. With blender running, gradually drizzle in the oils through the opening in the lid. Place the spinach in a large bowl, top with avocado pieces and tomato. Add dressing and toss gently to combine. Serve immediately. Per Serving: calories 496, fat 48.4g, calories from fat: 83%, protein 5.2g, cholesterol 0mg, dietary fiber 9.4g

Bill's Marinated Coleslaw

1 3/4 cup cabbage, shredded
1/2 cup plus 2 T red cabbage, shredded
1/2 cup carrots, shredded
1/4 cup plus 2 T celery, diced
1/4 cup onions, chopped
1/4 cup plus 2 T cider vinegar
2 T sugar
2 1/4 tsp olive or vegetable oil
1/2 tsp ground mustard seed
1/4 tsp turmeric or curry powder
1/4 tsp whole celery seeds
1/4 tsp whole sesame seeds

Combine first five ingredients in a bowl. Combine remaining ingredients in a saucepan. Bring to a boil, lower heat and simmer until sugar dissolves. Pour over cabbage, cover, and refrigerate for four hours, or overnight. Per Serving: calories 75, fat 3.0g, calories from fat: 32%, protein 1.1g, cholesterol 0mg, dietary fiber 1.9g