This recipe is as refreshing as it is nutritious. Plump black lentils mixed with chunks of mango, strawberries, tomatoes and onions will tease your taste buds into submission. A splash of balsamic vinegar is the only flavoring that this colorful salads needs. Serve as a side dish or as a light meal.
Yield: 3 serving Here’s what you need…

• 1 cup black lentils, cooked
• 1 medium mango, cut into 1 inch cubes
• 1 medium tomato, chopped
• 6 medium strawberries, chopped
• 1 tablespoon red onion, finely chopped
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste

1. Place the lentils in a medium bowl. Chop the fruit and onions, add to lentils.
2. Add balsamic vinegar to the lentils and fruit, mix until well combined.

Nutritional Analysis:

Eating for Looks & Life

Nutritional habits play an extremely important role in how you look and ultimately how you feel. Everyone needs to eat basic and nutritional foods everyday in order to survive. However, if your goals expand beyond everyday survival (such as fat loss or weight gain), then your requirements for such things as calories (energy), fat, protein, carbohydrates, vitamins, minerals and water can change dramatically.

Whether your goals are to simply eat for good health or to become a competitive bodybuilder, eating the right foods and maintaining a consistent and proper diet can become a difficult task. It may even appear to be impossible to eat the right foods and follow a nutritious diet with all that you have going on in your life. But ignoring or making no effort to manage your nutrition can have devastating consequences on your body.  

Here is a sample of a seven day diet…

KNOW THIS IS NOT EVERYONE PORTION SIZES OR RATIOS which is PERSONALIZED for you keeping in mind your goals..etc  This plan is for a VERY Active young adult who is competive.

Breakfast
1 cup cooked oatmeal with ¼ blueberries
3 egg whites scrambled with Pam olive oil spray

Snack
Fat-free yogurt with strawberries
7 to 10 almonds

Lunch
4 oz. chicken breast (grilled or baked)
1 cup broccoli
½ cup whole grain or brown rice

Snack
1 med apple
1 low-fat string cheese pack or low-fat cubed cheese

Dinner
4 oz. fish (salmon, tuna, halibut, etc.)
1 cup steamed spinach

Breakfast

1 med pear
7-10 walnuts

Lunch
Grilled chicken salad loaded with tomatoes, baby spinach, onions, cucumbers, carrots, and mushrooms
Sweet potato

Snack
½ bell pepper
2 hard boiled eggs

Dinner
4 oz. red meat grilled
1 cup veggies steamed

Breakfast
Fat-free yogurt with chopped up apples and ground flaxseed
2 slices of whole grain or whole wheat toast

Snack
Cottage cheese with 7 grape tomatoes

Lunch
1 cup whole wheat or brown rice spaghetti
½ cup spaghetti sauce
4 oz. grilled chicken
½ broccoli steamed

Snack
1 med orange
7-10 almonds

Dinner
4 oz. grilled or baked chicken
Spring mix salad with lots of different veggies

Breakfast
½ small cantaloupe with non-fat yogurt
2 pieces turkey bacon

Snack
7-10 grape tomatoes
2 pieces of turkey

Lunch
3 Chicken tacos with corn tortillas with tomatoes or salsa, low-fat cheese, guacamole, or fat free sour cream.

Snack
1 cup of mixed berries

Dinner
4 oz. grilled fish or veggies
1 cup steamed squash or zucchini

Breakfast
Egg white omelet loaded with veggies and some fat free cheese
2 slices of whole grain or whole wheat toast

Snack
2 celery stalks with 1 Tbsp. peanut butter or almond butter in each

Lunch
4 oz. of grilled chicken or fish
Sweet potato-no butter or salt may use plain yogurt for “sour cream” or use fat-free sour cream
5 asparagus spears

Snack
Cottage cheese with pineapple

Dinner
Turkey burger on whole wheat bun with tomatoes, baby spinach, onion, low fat cheese
Spring mix salad with your choice of veggies (oil and vinegar type dressing)

Breakfast
Breakfast burrito – corn or whole wheat tortilla
Scrambled eggs with tomatoes, onions, bell peppers
Salsa

Snack
Melon slices with yogurt
7-10 pecans

Lunch
Tuna fish sandwich with fat-free mayo on whole wheat bread
Spring mix salad

Snack
3 slices of turkey meat (lunch meat)
6 baby carrots

Dinner
4 oz. grilled or baked meat (your choice)
1 cup of veggies steamed or a salad

Breakfast
2 slices of French Toast with whole wheat bread (use egg whites, cinnamon, and vanilla extract for batter)
1 pat butter
2 tablespoons maple syrup
Apple slices
Glass of milk

Snack
Cucumber slices and tomatoes

Lunch

Start National Barbecue Month off right by complementing any meat-lover’s spread with this vegetarian option. Tofu is a healthy alternative to red meat because it is low in saturated fat and high in nutrients and fiber. It also provides beneficial antioxidant phytochemicals – something you won’t find in the ordinary hamburger. But tofu is also protein-rich and your guests will love it paired with some favorite veggies.

Baked Tofu Kabobs

• 1/2 cup coarse brown mustard
• 1/4 cup red wine vinegar
• 2 Tbsp. canola oil
• 1 tsp. garlic powder
• 2 tsp. coarsely ground coriander seed
• 2 Tbsp. reduced-sodium soy sauce, or to taste
• 2 tsp. paprika
• 1/4 tsp. red pepper flakes
• Freshly ground black pepper, to taste
• 1 lb. extra firm tofu, pressed to remove excess liquid, cut into 24 equal pieces
• 1 red bell pepper, seeded and cut into 12 large chunks
• 1 green bell pepper, seeded and cut into 12 large chunks
• 1/2 Vidalia onion, peeled and cut into 8 chunks

In small bowl, mix mustard, vinegar, oil, garlic powder, coriander seed, soy sauce, paprika, red pepper flakes and black pepper. Pour into resealable plastic bag, add tofu, seal bag and marinate overnight.

Skewer tofu, bell pepper chunks and onion and place on baking sheet.

Preheat oven to 400 degrees and bake for about 20 minutes, turning skewers after 10 minutes. You may also broil or grill kabobs using same technique, although cook time will be different.

Makes 4 servings.

Per serving: 220 calories, 12 g. total fat (less than 1 g. saturated fat),
13 g. carbohydrate, 11 g. protein, 3 g. dietary fiber, 460 mg. sodium.

This recipe serves: 4

1/2 cup balsamic vinegar
1/2 cup red wine
2 cloves garlic, minced
1/4 cup low-sodium soy sauce
1 1/3 pounds lean flank steak
1 pound large shiitake mushrooms, stems removed
salt to taste
freshly ground black pepper
1 tablespoon olive oil

1. To make the marinade, combine the balsamic vinegar, red wine, garlic and soy sauce together in a mixing bowl. (This can be made in advance and stored in the refrigerator for up to 1 week.)
2. Brush half of the marinade on the flank steak, cover and refrigerate for at least 30 minutes or overnight. In a separate bowl, toss the remaining marinade with the shiitake mushrooms, cover and refrigerate for 30 minutes or up to 2 hours.

3. Preheat the grill to medium-high.

4. Remove the steak and the mushrooms from the marinade and discard the marinade. Season the steak with salt and pepper. Brush the mushrooms with olive oil and season them with salt and pepper.

5. Grill the flank steak for 4 to 8 minutes on each side, depending on the desired doneness. Grill the mushrooms for 3 minutes on each side.

6. Let the steak rest on a carving plate for 1 or 2 minutes before slicing. Slice the steak and the mushrooms on the bias. Arrange the steak on a serving platter with the mushrooms on top. Serve warm or at room temperature.

Serving Size: about 1/4 pound of steak with mushrooms

Number of Servings: 4
Per Serving
Calories426 Carbohydrate19 g Fat12 g Fiber3 g Protein52 g Saturated Fat5 g Sodium546 mg

Go Global with Asparagus

Treat yourself to fresh asparagus and celebrate a spring vegetable that full of vitamins A, B and C plus iron and potassium. It’s been a delicacy since ancient times, when the Greeks and Romans cultivated it. Today’s Spargel Fest in Germany and asparagus festivals in Michigan and California, to name a few, are annual rites of spring. This recipe uses Asian flavors with a spritz of lemon to add zing.

Asparagus With Lemon-Soy Sauce

• 1 1/4 lbs. thin asparagus stalks, ends trimmed and cut diagonally into 1 1/2-inch lengths
• 8 whole scallions, trimmed to include a little green
• 1 Tbsp. canola oil
• 1/4 tsp. fresh ginger, minced
• 5 scallions, trimmed to include a little green, minced and divided in 2 batches
• 1/2 cup fat-free, reduced-sodium chicken broth
• 1 Tbsp. rice vinegar
• 1 tsp. reduced-sodium soy sauce
• 1/2 tsp. sugar
• Freshly ground-black pepper
• 1 tsp. lemon juice, or to taste

Steam asparagus and the whole scallions in a steam basket over boiling water (or in the microwave, with a small amount of water) until crisp-tender, about 5 minutes. Rinse under running cold water to stop the cooking and set color. Drain and cool.

To make the dressing, heat oil in a small saucepan over medium-high heat. Add ginger and stir until it begins to color. Add half the minced scallions and cook a few seconds. Add broth, vinegar, soy sauce and sugar. Set aside.

Just before serving, place the remaining minced scallions in a large bowl. Add steamed asparagus and scallions. Bring the dressing to a boil over medium-high heat. Let boil 30 seconds. Gradually stir in pepper and lemon juice, tasting, to achieve an appealing tart and peppery flavor. Toss the vegetables with the dressing.

Makes 4 servings.

Per serving: 86 calories, 5 g. total fat (less than 1 g. saturated fat), 10 g. carbohydrate,
5 g. protein, 2 g. dietary fiber, 538 mg. sodium.

1 Can (16 oz) salmon, drained                        2 TB minced chives

2 egg whites, lightly beaten                            1 TB chopped fresh, or 1 tsp dried dill weed

2 TB minced onion                                         1 Cup dry unseasoned bread crumbs

½ cup chopped celery                                     1 TB lemon juice

2 TB minced green pepper                              Cucumber sauce (recipe to follow)

1. Drain salmon, reserving juice; if there is skin and bones discard of them.  Add water to salmon juice to make ½ cup.  Combine liquid, salmon, and remaining ingredients, except Cucumber sauce, in large bowl.  Spoon into greased 9×5 inch loaf pan.  Bake at 350 degrees until golden, 30-40 min.
2. Unmold onto serving platter if desired.  Serve with cucumber sauce

CUCUMBER SAUCE:   ( makes ½ cup)

½ cup fat-free plain yogurt

2/3 cup seeded, finely chopped cucumber

1 tsp dried dill weed

     Nutritional Values:  Calories-  201  Protein-  21.1   Carbs-  16.2    Fat- 5.2

Chicken thighs stay moist and succulent during slow cooking, infusing the accompanying vegetables with superb flavor. This easy braise has a luxurious finish of avgolémono, a versatile Greek sauce made with egg, lemon and fresh dill. Serve with whole-wheat orzo or crusty bread to soak up the sauce.

Makes 6 servings, about 1 1/3 cups each

ACTIVE TIME: 40 minutes

TOTAL TIME: 3 1/4-5 1/4 hours

EASE OF PREPARATION: Easy

1 pound carrots, cut into 1 1/4-inch pieces, or 3 cups baby carrots
1 pound (3-4 medium) yellow-fleshed potatoes, such as Yukon Gold, peeled and cut lengthwise into 1 1/4-inch-wide wedges
2 pounds boneless, skinless chicken thighs, trimmed
1 14-ounce can reduced-sodium chicken broth
1/3 cup dry white wine
4 cloves garlic, minced
3/4 teaspoon salt
1 15-ounce can artichoke hearts, rinsed and quartered if large
1 large egg
2 large egg yolks
1/3 cup lemon juice
1/3 cup chopped fresh dill
Freshly ground pepper to taste

1. Spread carrots and potatoes over the bottom and up the sides of a 4-quart or larger slow cooker. Arrange chicken on top of the vegetables. Bring broth, wine, garlic and salt to a simmer in a medium saucepan over medium-high heat. Pour over the chicken and vegetables. Cover and cook until the chicken is cooked through and vegetables are tender, 2 1/2 to 3 hours on high or 4 to 4 1/2 hours on low.
2. Add artichokes to the slow cooker, cover and cook on high for 5 minutes. Meanwhile, whisk egg, egg yolks and lemon juice in a medium bowl.
3. Transfer the chicken and vegetables to a serving bowl using a slotted spoon. Cover and keep warm. Ladle about 1/2 cup of the cooking liquid into the egg mixture. Whisk until smooth. Whisk the egg mixture into the remaining cooking liquid in the slow cooker. Cover and cook, whisking 2 or 3 times, until slightly thickened and sauce reaches 160°F on an instant-read thermometer, 15 to 20 minutes. Stir in dill and pepper. Pour the sauce over the chicken and vegetables and serve.

NUTRITION INFORMATION: Per serving: 355 calories; 11 g fat (3 g sat, 4 g mono); 199 mg cholesterol; 27 g carbohydrate; 34 g protein; 4 g fiber; 629 mg sodium; 531 mg potassium.
Nutrition bonus: Vitamin A (174% daily value), Vitamin C (36% dv), Potassium (15% dv).
1 1/2 Carbohydrate Servings
Exchanges: 1 starch, 1 vegetable, 3 1/2 lean meat

Tortilla Rollups
I make up a whole tortilla package of these and keep them in the fridge for 3-5 days. A quick, nutricious snack for both kids and adults, as long as they don’t eat them all at once!

10-10inch tortillas
8oz pkg low fat cream cheese (softened)
1oz pkg ranch dressing mix
8-10 oz pkg romaine hearts
8oz pkg shredded low fat cheddar cheese
10oz deli turkey

Mix cream cheese and ranch dressing until well blended. Spread evenly on tortillias. Sprinkle cheddar cheese, then layer romaine and turkey on top. Roll tortillias up as tightly as you can and refridgerate for about 2 hours. After two hours, slice into 1inch rolls. Serve chilled or keep in fridge for handy snacks.

For creamier spread with a zip, I sometimes add 2-4oz of low fat sour cream.
Make sure if you wash the romaine, the leaves are dry before using. If they are wet, it will make the rollup soggy.