Arugula Salad with Walnuts

Arugula is a good source of Protein, Thiamin, Riboflavin, Vitamin B6, Pantothenic Acid, Zinc and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium and Manganese. Make sure your arugula is young and tender as older leaves can be bitter.

Prep and Cook Time: 10 minutes
Serves 2

Ingredients:
•1 bunch arugula
•1/2 medium red onion, thinly sliced

Dressing:
•1 TBSP. fresh lemon juice
•1 TBSP. extra virgin olive oil
•Sea salt and black pepper to taste
•1/2 cup coarsely chopped walnuts
•2 medium cloves garlic, pressed
•2 TBSP. chopped fresh parsley

Directions:
Press garlic and set aside. Wash and dry arugula. Whisk together the dressing ingredients. Combine onions and arugula and toss with dressing. Sprinkle salad with walnuts just before serving.

Low Fat Pumpkin Cumin Soup

Ingredients
15 oz can pumpkin
1 tablespoon olive oil
2 garlic cloves, minced
1 tablespoon curry powder
1 teaspoon cumin
1 yellow onion, finely chopped
12 oz can evaporated fat free milk
Freshly ground black pepper, to taste
3 cups fat free, low sodium vegetable or chicken broth

Directions:
Heat the oil in a pan over a medium heat, then add the garlic and onion, and cook until soft. Stir in the cumin and curry powder and cook for a minute. Add the pumpkin and broth, turn the heat to low and let the pumpkin soup simmer for 20 minutes. Add the evaporated milk and cook for 2 minutes more. Puree in a blender until smooth.

(Serves 4)

Minted Carrots with Pumpkin Seeds

Minted Carrots with Pumpkin Seeds

This is an easy and delightfully refreshing way to serve carrots that complements many dishes. The pumpkin seeds add extra nutrition and a wonderful texture.

Prep & Cook Time: 15 minutes
Serves 6

Ingredients:
•2 TBS lemon juice
•1 TBS fresh chopped mint
•extra virgin olive oil to taste
•1/2 TBS fresh chopped parsley
•salt and cracked black pepper to taste
•1 TBS coarsely chopped pumpkin seeds
•6 medium-sized carrots peeled and cut in half and 1 inch pieces

Directions:
1.Bring lightly salted water to a boil in steamer with a tight fitting lid.
2.Steam carrots in basket until al dente (slightly crunchy inside).
3.Chop rest of ingredients and toss with carrots when done.

Nutritional FYI…Carrots are an excellent source of antioxidant compounds, and the richest vegetable source of the pro-vitamin A carotenes. Carrots' antioxidant compounds help protect against cardiovascular disease and cancer and also promote good vision, especially night vision.

Pumpkin seeds provide a wide range of traditional nutrients. They are a very good source of the minerals magnesium, manganese and phosphorus, and a good source of iron, copper, protein, and as previously mentioned, zinc. Snack on a quarter-cup of pumpkin seeds and you will receive 46.1% of the daily value for magnesium, 28.7% of the DV for iron, 52.0% of the DV for manganese, 24.0% of the DV for copper, 16.9% of the DV for protein, and 17.1% of the DV for zinc.

5-Minute Greek Garbanzo Bean Salad

As a child I hated garbanzos beans (also known as chickpeas), but now with my big girl palate and vegetarian diet they are my favorite legumes with their delicious nutlike taste and buttery texture. I always have them on hand to add to salads, soups and pasta dishes. They also make a delicious entrée or side dish as in this easy and nutritious recipe.

Prep and Cook Time: 5 minutes
Serves 2

Ingredients:
•1 medium tomato, diced
•2 TBS parsley, chopped
•1/2 cup chopped cucumber
•1 TBS fresh lemon juice
•3 TBS extra virgin olive oil
•salt and pepper to taste
•1/2 medium red onion, chopped
•1/4 cup feta cheese
•6 sliced kalamata olives
•2 medium cloves garlic, minced or pressed
•1 15 oz can garbanzo beans, preferably organic or 2 cups cooked

Directions:
1.Press or mince garlic.
2.Drain liquid from garbanzo beans and rinse under cold running water; this helps prevent intestinal gas.
3.Combine all ingredients with lemon juice, olive oil, and salt and pepper to taste.


Nutritional FYI
Garbanzos (also called chickpeas) are a good source of cholesterol-lowering fiber Garbanzos' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as brown rice, bulgar wheat and barley, garbanzos provide an extremely-low-fat, complete protein food.

Garlic Sautéed Spinach

Enjoy this quick and easy recipe that provides you with an excellent source of healthy promoting nutrients such as vitamin A, K, C, as well as manganese and folate.

Prep Time:6 min
Cook Time:4 min
Serves: 6

Ingredients
• 1 Lemon
• 1 1/2 pounds baby spinach leaves
•2 tablespoons good olive oil
•2 tablespoons chopped garlic (6 cloves)
•2 teaspoons kosher salt
•3/4 teaspoon freshly ground black pepper
•1 tablespoon unsalted butter
•Sea or kosher salt, optional
•Pinch red pepper flakes

Directions
Rinse the spinach well in cold water to make sure it's very clean. Spin it dry in a salad spinner, leaving just a little water clinging to the leaves.

In a very large pot or Dutch oven, heat the olive oil and sauté the garlic over medium heat for about 1 minute, but not until it's browned. Add all the spinach, the salt, and pepper to the pot, toss it with the garlic and oil, cover the pot, and cook it for 2 minutes. Uncover the pot, turn the heat on high, and cook the spinach for another minute, stirring with a wooden spoon, until all the spinach is wilted. Using a slotted spoon, lift the spinach to a serving bowl and top with the butter, a squeeze of lemon, and a sprinkling of sea or kosher salt. Serve hot.

Carrot Raisin Super Salad

Great recipe that you can enjoy for lunch, dinner, or snack. And it's loaded with health-promoting vitamin A— in fact one serving provides 133% of your Daily Value for this important nutrient!

Prep and Cook Time: 15 minutes
Serves 4

Ingredients:
• 2-3 medium carrots (2 cups peeled and shredded)
• 1/2 cup raisins
• 1/2 cup chopped fresh or canned pineapple
• 1 TBS chopped cilantro

Dressing
• 1/4 tsp turmeric
• 1/2 TBS honey
• 1 tsp orange zest
• 1 TBS fresh lemon juice
• 1 TBS extra virgin olive oil
• salt and white pepper to taste

Directions:
1. Blend all dressing ingredients together in blender adding olive oil a little at a time at end.
2. Shred carrots in food processor or use a hand grater, which will take a little more time. Depending on how big they are, it will take about 2 or 3 carrots.
3. Mix carrots with raisins and pineapple, and toss with desired amount of dressing. Stir in chopped cilantro.

Nutritional FYI
Carrots are an excellent source of antioxidant compounds, and the richest vegetable source of the pro-vitamin A carotenes. Carrots' antioxidant compounds help protect against cardiovascular disease and cancer and also promote good vision, especially night vision.

Turmeric the bright yellow of the spice rainbow, is a powerful medicine that has long been used in the Chinese and Indian systems of medicine as an anti-inflammatory agent to treat a wide variety of conditions, including flatulence, jaundice, menstrual difficulties, bloody urine, hemorrhage, toothache, bruises, chest pain, and colic.

Cooling Cucumber & Seaweed Salad

Prep time:15
Servings:6-8

Ingredients
1/4 cup honey
1/4 cup rice vinegar
1/4 cup rice vinegar
1/8" thick slice of fresh ginger root, minced
1/3 cup carrot grated or ribbons {cut with veggie peeler}
3 - 6 strands Wakame seaweed, soaked and cut in thin strips
1 large english cucumber grated or ribbons {cut with veggie peeler}
1/3 cup toasted, raw, or black sesame seeds {combination is nice too!}

Preparation

Soak Wakame in warm water.

Combine first 3 ingredients to allow ginger to permeate the vinegar while you slice the cucumber and grate the carrots.Toss vegetables with the vinegar mixture as you drain and cut the Wacame - toss into salad.Cover and refrigerate for 3 - 4 hours. Just before serving sprinkle with seasme seeds

Nutritional FYI...
Wakame seaweed health benefits are: high in calcium, iron, iodine, phosphorous, potassium, and vitamins A and B.

You can find quality sea vegetables at most specialty food stores. To ensure food safety, look for small companies that bear the USDA Organic label or use the word “wild” on the package.