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.

Peach & Papaya Smoothie

This is a delicious way to combine fruit with protein to energize you any time of day. One serving provides you with a rich source of health-promoting nutrients such as vitamin C, folate, manganese, and iodine. Enjoy!

Prep and Cook Time: 5 minutes

Ingredients:
•1 medium papaya
•1 medium ripe banana
•1 tablespoon tahini paste
•1-1/2 cups pineapple juice
•1 cup low-fat plain or peach yogurt
•1 cup peaches(fresh, frozen or canned)

Directions:
Scoop out flesh from papaya with spoon. Add to blender with rest of ingredients. Blend until smooth. Serves 2 (8 oz glasses each)

Tri-Color Spiral Pasta Salad

Ingredients
•1 (16 ounce) package uncooked tri-color spiral pasta
•1 cup thinly sliced or grated carrots
•1 cup shelled edemame or sweet peas
•1/2 cup chopped red bell pepper
•1/2 cup chopped yellow bell pepper
•1 pint grape tomatoes, halved
•1/2 cup thinly sliced red onions
•1 (16-ounce) bottle raspberry salad dressing
•1/2 cup grated Parmesan
•2 tablespoon of old fashioned grain mustard
•1/2 cup sliced black onions
•1 large jar of artichoke hearts in oil/marinade
•1 cup cooked broccoli florets
•1 jar roasted red peppers, diced

Directions
Cook pasta in large pot of salted boiling water until al dente. Rinse under cold water, and drain.

Mix veggies and cooled pasta together. Pour the dressing over mixture, add the Parmesan and mix well. Chill before serving.

Prep Time:10 min
Inactive Prep Time:1 hr 0 min
Cook Time:10 min
Serves:8 to 10 servings

Avocado & Red Onion Salad

Ingredients

3 Hass avocados, thinly sliced
1 tablespoon(s) red wine vinegar
1/4 small red onion, very thinly sliced
1 tablespoon(s) extra-virgin olive oil
Salt and freshly ground pepper to taste

Directions

Arrange the avocado slices on a platter and top with the onion. Drizzle with the olive oil and vinegar and season with salt and pepper. Serve right away.

Serves:6
Prep time: 10 minutes

Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid.

Arugula Walnut Salad

Prep and Cook Time: 10 minutes
Serves 2

Ingredients:
•1 bunch arugula
•2 TBS light vinegar
•1 cup halved grapes
•1/2 medium yellow onion, thinly sliced

Dressing:
•1 TBS walnut oil
•1 TBS fresh lemon juice
•2 TBS chopped fresh parsley
•2 medium cloves garlic, pressed
•Sea salt and black pepper to taste
•1/2 cup coarsely chopped walnuts
•Optional: 2 oz gorgonzola or goat cheese

Directions:
Wash and dry arugula.
1.Press garlic.
2.Slice onion thin.
3.Whisk together the dressing ingredients, adding walnut oil at the end, a little at a time.
4.Combine onions and arugula and toss with dressing. Sprinkle salad with Walnuts just before serving. Top with cheese (optional).

Arugula is an excellent source of vitamins A and C, folic acid, calcium, manganese, and magnesium. It’s also a very good source of potassium, iron, zinc, riboflavin, and copper. Walnuts are one of the best plant sources of protein. They are rich in fiber, B vitamins, magnesium, and antioxidants such as Vitamin E.

Asparagus & Chicken Stir-Fried

A wonderful addition to your Healthy Lifestyle Way of Eating, the asparagus and chicken combination in this recipe is It not only tastes great but you will be helping to fulfill Daily Values for health-promoting nutrients such as vitamin K (140%), niacin (88%), and protein (78%). Enjoy!

Prep and Cook Time: 15 minutes

Ingredients:
•1 medium onion, cut in half and sliced medium thick
•3 medium cloves garlic, pressed
•1 TBS chicken broth
•1 TBS minced fresh ginger
•1 large boneless, skinless chicken breasts, cut into 1 inch pieces
•1 bunch asparagus, cut into 1-inch pieces (about 2 cups when cut)
•2 TBS soy sauce
•1 TBS rice vinegar
•pinch red chili flakes
•salt and white pepper to taste

Directions:
1.Cut onion and mince garlic
2.Heat 1 TBS broth in a stainless steel wok or 12-inch skillet. Add onion to broth cook for about 2 minutes over medium-high heat, stirring constantly.
3.Add ginger, garlic, chicken, and continue to stir-fry for another 3-4 minutes, stirring constantly.
4.Add asparagus, soy sauce, vinegar, and red chili flakes. Stir together and cover. Cook for another 2-3 minutes. This may have to cook for an extra couple minutes if the asparagus is thick. Season with salt and pepper to taste.
You may have to vary the cooking time of the asparagus according to its thickness. Discard the bottom fourth of the asparagus spears as they are woody and fibrous.

Enjoy over brown rice, soba noodles or seaweed salad.

Raw Kale Avocado Salad

•1/2 avocado*
•1 head kale, shredded
•1 cup tomato, chopped
•Juice from 1/2 lemon
•1-2 tablespoons olive oil
•Sea salt, to taste (1/4 – 1/2 t)
•1-2 sheets untoasted nori (snip up with scissors into little bits)
•Optional toppings/garnish: raisins, pine nuts, hemp seed nuts, sesame seeds

*1/2 avocado in this recipe serves as a dressing, additional sliced or cubed avocado can be added.

Preparation
In mixing bowl, toss all ingredients with only half the cup of tomato, mash all ingredients together (with hands)garnish with remaining half cup of tomato and garnish of your choice. Enjoy!

Garlic Shrimp Salad
Enjoy this delicious shrimp salad as part of your healthy life styles way of eating. It makes a great light meal on its own, or you can serve it as a side salad to a larger meal. Rich in health-promoting nutrients you will receive 60% of the Daily Value (DV) for vitamin C, 56% DV for protein, 53% DV for vitamin K, and 44% DV for folate and much more. Enjoy! Bon Appetit! Buen Provecho!

Prep and Cook Time: 25 minutes
Serves 4

Ingredients:
•3 TBS vegetable broth
•4 medium cloves garlic, pressed
•small head of romaine lettuce, chopped
•1 fresh tomato, diced into 1/2-inch pieces
•salt and fresh cracked black pepper to taste
•1 lb medium-sized cooked shrimp, best bought still frozen
•1 bunch asparagus, cut into 1-inch pieces, discarding bottom fourth
•3 TBS chopped fresh parsley (or 3 tsp dried parsley if fresh not available)

Dressing
•1 tsp honey
•1 TBS Dijon mustard
•3 TBS fresh lemon juice
•2 TBS extra virgin olive oil
•salt and fresh cracked black pepper to taste

Directions:
Press or thinly slice garlic. Make sure shrimp is completely thawed and patted dry with a paper towel, or it will dilute the flavor of the salad. Add broth to medium skillet and after it has heated up, add asparagus and sauté for 5 minutes.
Whisk together lemon, oil, mustard, honey, garlic, salt and pepper. Toss shrimp, asparagus, parsley, and tomato with dressing and herbs. Allow shrimp salad to marinate for at least 15 minutes. Discard outer leaves of lettuce head, rinse, dry, and chop. Serve shrimp mixture on bed of lettuce. Enjoy! Bon Appetit! Buen Provecho!

Healthy Cooking Tips:
Buying shrimp that is still frozen will ensure that it will be as fresh as possible. Because all shrimp comes frozen in stores once they have thawed they lose their freshness very quickly. This recipe was created to be very quick and easy, so we added already cooked shrimp to the ingredient list. If you have the time, obviously it would have better flavor if the shrimp was raw and you cooked it yourself. It is very important either way to make sure the shrimp is patted dry. Otherwise it will dilute the flavor of your salad. Also, if you plan ahead, this salad will taste even better if it marinates for a couple of hours. It's easiest to cut the bunch of asparagus at the same time. Just line up ends, cut off the bottom fourth (which is fibrous) and cut rest into 1-inch pieces.

Turkey Chef Salad
Prep and Cook Time: 15 minutes
Serves 4

Ingredients:
•4 oz Kalamata olives
•½ cup shredded carrots
•¾ lb cubed turkey breast
•1½ lb mixed salad greens
•4 oz {your favorite} cheese
•1 medium avocado, cut into cubes
•½ red onion or shallot sliced thinly
•1½ basket cherry tomatoes, cut in half
•1/2 cup fresh basil leaves torn into pieces
•1 small jar of prepared roasted peppers (about 7 oz)
•Dressing
•2 TBS balsamic vinegar
•2 TBS extra virgin olive oil
•Salt and cracked black pepper to taste

Directions:
Rinse and dry all salad greens. Drying is best done in a salad spinner. Place all ingredients in a large bowl. Whisk together vinegar, oil, salt, and pepper and drizzle on top of salad.

Enjoy! Bon Appetit! Buen Provecho!

Poached Huevos Rancheros

Prep and Cook Time: 25 minutes
Serves 4

Ingredients:
•prepared salsa
•about 4 cups water
•2 tsp ground cumin
•1 large avocado, cubed
•1 medium onion, minced
•1-1/2 TBS red chili powder
•2 TBS chopped fresh cilantro
•salt and black pepper to taste
2 cans of black beans, drained
•2 cups shredded romaine lettuce
•4 medium cloves garlic, chopped
•4 chicken eggs, preferably organic
•3 + 1 TBS chicken or vegetable broth
•1 tsp apple cider vinegar, or any other light vinegar


Directions:
1.Mince onion and chop garlic and let sit for 5 minutes to bring out their health-promoting benefits.
2.Bring water and vinegar to a light boil in a shallow pan. Make sure there is enough water to cover eggs.
3.In a separate stainless steel skillet, heat 1 TBS broth. Healthy Sauté onion in broth over medium heat for about 3 minutes stirring frequently, until translucent. Add garlic, beans, red chili powder, cumin, and rest of broth while egg water is coming to a boil. Cook beans for about 10 minutes on medium low heat, stirring occasionally. Add cilantro, salt, and pepper.
4.To poach eggs, crack into water and cook about 5 minutes, just until the white is set and the yolk have filmed over. Remove with a slotted spoon, and place eggs over beans. Serve with salsa, shredded romaine lettuce, and avocado.

Enjoy! Bon Appétit! Buen provecho!

Barley
Barley is a wonderfully versatile cereal grain with a rich nutlike flavor and an appealing chewy, pasta-like consistency. Its appearance resembles wheat berries, although it is slightly lighter in color. Barleyis a very good source of fiber and selenium, and a good source of phosphorus, copper and manganese.

Barley is an excellent food choice for those concerned about type 2 diabetes or pre-diabetes because the grain contains essential vitamins and minerals and is an excellent source of dietary fiber, particularly beta-glucan soluble fiber.

Basic Baked Barley
Servings 4-6 {seem like too much? Half the recipe or freeze extra barley, thawing/cooking frozen barley as you would frozen vegetables
Cooking time:1 hour

Ingredients
•1 cup hulled barley
•2 cups boiling water
•1 teaspoon kosher salt
•1 tablespoon canola oil

Directions
Preheat the oven to 375 degrees F.
Place the barley into a 1 1/2-quart ceramic or pyrex baking dish (with a lid) and add the oil, salt and boiling water. Stir to combine. Cover the dish tightly with aluminum foil and place the lid on top of the foil. Bake on the middle rack of the oven for 1 hour. After 1 hour, remove the cover, fluff with a fork and serve immediately.

Barley Salad
Servings 6
Prep: 10-15 minutes {if you cooked barley ahead of time}

Ingredients
•Basic Baked Barley recipe
•1 small red onion, thinly sliced
•1 tablespoon minced fresh basil
•2 tablespoons minced fresh parsley
•1 large tomato, seeded and chopped
•1 cucumber, halved and thinly sliced
•1 sweet red, orange or yellow pepper, chopped small
•½ cup cooked shelled edemame, lima beans or sweet peas
•1/4 cup slivered almonds, toasted {add in just before serving}

DRESSING:
•1/2 teaspoon salt
•1/4 teaspoon pepper
•1 tablespoon lemon juice
•1 tablespoon grain mustard
•2 tablespoons white or red wine vinegar
•3 tablespoons Extra Virgin Olive Oil

Directions
In a large bowl, combine the barley, vegetables and dressing, toss to coat. Cover and refrigerate for at least 1 hour. Just before serving, stir in almonds. Yields: 6 servings.

15-Minute Salmon with Mustard & Dill Sauce

Prep and Cook Time: 15 minutes
Serves 4

Ingredients:

•1½ lbs salmon filet cut into 4 pieces, skin and bones removed
•1 TBS fresh lemon juice

Dill Sauce
•2 medium garlic cloves, pressed
•1 TBS Dijon mustard
•2 TBS fresh lemon juice
•¼ cup chicken broth
•1 tsp honey
•1 tsp chopped fresh dill
•salt and white pepper to taste

Directions:

1.Preheat broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source.
2.Press garlic and let it sit for at least 5 minutes to bring out its health-promoting properties.
3.Prepare the rest of the ingredients for the sauce.
4.Rub salmon with 1 TBS fresh lemon juice, salt and pepper. (You can Quick Broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.)
5.Using a hot pad, pull pan away from heat and place salmon on hot pan. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in about 7 minutes (7 minutes per inch of thickness). Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.
6.Add garlic to a stainless steel skillet and stir for half a minute. Add mustard, and whisk in 2 TBS lemon juice, broth, honey, salt and pepper. Cook on high heat for a minute to reduce slightly and add dill. Pour over salmon and serve.

Citrus Sunrise

Prep and Cook Time: 5 minutes
Ingredients:
•Juice of 2 grapefruit
•Juice of 4 oranges
•1 cup fresh or frozen strawberries
•2 tsp honey
•Sections from 1 grapefruit
•1/2 cup sliced strawberries

Directions:
1.Place grapefruit juice, orange juice, 1 cup strawberries and honey in blender and blend until smooth.
2.Strain into 2 chilled glasses.
3.Top with grapefruit sections and sliced strawberries. Serves 2

Grapefruit and oranges are an excellent source of immune system supporting vitamin C. Over 20 scientific studies have suggested that vitamin C is a cold-fighter. Vitamin C also prevents free radical damage that triggers the inflammatory cascade, and is therefore also associated with reduced severity of inflammatory conditions, such as asthma, osteoarthritis, and rheumatoid arthritis. As free radicals can oxidize cholesterol and lead to plaques that may rupture causing heart attacks or stroke, vitamin C is beneficial to promoting cardiovascular health. Owing to the multitude of vitamin C's health benefits, it is not surprising that research has shown that consumption of vegetables and fruits high in this nutrient is associated with a reduced risk of death from all causes including heart disease, stroke and cancer.

Collard Greens & Caramelized Onions

1 tablespoon olive oil
Salt&Pepper to taste
¾ lbs. collard greens [6-7 cups chopped]
3 onions, thinly sliced
3 garlic cloves, minced

Place an ample pot, with a lid, with 2-3 cups water to a boil.

Wash collards, remove stalks, stack 5-6 leaves, and slice into ¼ inch strips.

In large skillet over medium heat, add oil, onions, sauté for 15-20 until golden, add garlic, sauté for 2 min. Set aside.

To boiling water add collards, cover and cook 8-10 minutes, stirring occasionally until collards are tender but still bright. Drain in colander, set aside.

Return skillet with onion and garlic to medium heat, add collards, season with salt and pepper to taste, mix well, cook for addition 2-3 minutes to heat well. Enjoy!

Nutritional FYI and tips….

Dark leafy green vegetables supply minerals such as calcium and iron, along with vitamins, folic acid and fiber. Their combination of vitamins A, C and E make them antioxidant cancer fighters in the body.

Collard greens outrank broccoli, spinach, and mustard greens in nutritional value. A cruciferous, cancer fighting vegetable along with kale and broccoli, collards greens are low in calories, high in fiber, and rich in beta-carotene, vitamin C, calcium, and B vitamins.

When buying collards look for smooth, green leaves without any yellowing or insect holes; avoid wilted greens.

Store unwashed collards in a clear, plastic bag, not tightly sealed, in crisper section of the refrigerator would be ideal. Collards are best used with 2 to 3 days of purchase.

Maripili Rodriguez, NSCA-CPT, CNHC, AADP
Healthy Lifestyle Coach

My Health Journey
Coaching for a Healthy Lifestyle
www.myhealthjourney.org
LaDuchessa@myhealthjourney.org