Red, green, and bean salad

Oat bran with walnuts and raisins

1 serving 1/3 cup oat bran 1/2 cup apple juice 1/2 cup low-fat soy milk 1 tbs wheat germ 1 tbs raisins 3 walnut halves, chopped Combine the bran, juice, milk, and wheat germ in a small saucepan. Heat over low heat until the mixture boils and stir constantly. Cook for 3 minutes. Remove from [...]

Favorite bean chili

Serves 4-6 1 cup each chopped onion, diced carrot, diced celery 1 cup water 3 cloves garlic, minced 1/2 cup chopped red, green, or yellow pepper 1/2 tbs chili powder 1/2 tsp cayenne 2 tsp mustard 2 28-oz cans crushed tomatoes (save the juice) 5 cups of cooked beans—your favorites in any combination—pinto, black, garbanzo, [...]

Festive fettuccine

Serves 4 10 oz whole-grain fettuccine 2 cloves garlic, minced 1/2 lb cubed firm tofu, or 1 cup shredded cooked chicken breast 1 tbs extra virgin olive oil 1 1/2 lbs ripe tomatoes, cut into 1-inch pieces (you can also use canned chopped tomatoes) 1 cup fresh basil leaves, packed 1/4 lb asparagus, cut into [...]

Eggplant dip

Makes 1  1/2 cups 1 large eggplant 2 cloves garlic, minced 1 green onion, chopped 1/4 cup chopped parsley 1 tbs lemon juice 10 black olives, pitted and chopped Peel the eggplant and cut it into quarters. Place the pieces into a steamer and steam until tender, about 10 minutes. When cool, press the liquid [...]

Scrambled delight

Serves 2 1/2 green pepper, chopped 1/2 red pepper, chopped 1/2 onion, chopped 1/2 cup spinach, chopped Water for steaming 1 clove garlic, minced 1 tsp extra virgin olive oil 4 eggs Dash of salt and pepper In a skillet, steam all the vegetables and garlic in a few tablespoons of water until moderately soft. [...]

Sunrise Quinoa with fresh fruit

Serves 4 3 cups cooked quinoa 3 apricots, chopped 1 orange, peeled and sectioned 1 cup seedless red grapes, halved 1/4 cup raisins 1/4 cup chopped walnuts or pecans Combine all ingredients except the nuts in a bowl and chill for 1 hour or overnight. Top with nuts before serving.

Red, green, and bean salad

Serves 4 1 head romaine or red-leaf lettuce 3/4 cup chickpeas 3/4 cup black beans 1 cup shredded bok choy 1 cup shredded red cabbage 1/3 cup grated low-fat or non-fat cheddar cheese 1 tsp olive oil 2 tbs lemon juice 1 tbs red wine vinegar (or other vinegar) 1/2 cup chopped walnuts or pecans [...]

Poached salmon

Serves 1 1 salmon fillet 1/4 cup white wine 1/4 cup water Several thin slices of red onion and green pepper Dash of dill Put the wine, water, dill, onions, and pepper in a sauté pan and simmer on medium heat. Place the fillet in the pan. Cover and cook until done, about 5 minutes [...]

Veggie rice casserole

Serves 4 1 large clove garlic, peeled Handful of fresh cilantro leaves 1/2 cup fresh parsley leaves 1/4 cup chopped onion 2 1/2 cups vegetable broth 1 cup short grain brown rice 1 green bell pepper, chopped 1 large carrot, shredded Place the garlic, cilantro, onion, and 1/2 cup broth in a food processor and [...]

Chicken, veggie, and cashew stir-fry

Serves 4 1/2 lb chicken breast, poached and cut into 1/8-inch wide, 3-inch long strips 1 tsp extra virgin olive oil 1 clove garlic, minced 1/2 cup sliced carrots 1/2 cup sliced onion 1/2 cup sliced green pepper 1 cup bean sprouts 2 cups zucchini, cut into thin strips 1/4 cup cashew pieces 1 tbs [...]