Healthy Recipes


Fantastic Lentil Salad
Serves 8-10

1/2 cup skinless red lentils, rinsed
1 cup water
1/2 cup sugar
1/2 cup wine vinegar
1/2 cup olive oil
1 tsp. salt
1/2 tsp. celery salt
1 15-oz. can chickpeas, drained and rinsed
1 15-oz. can French-style green beans, drained and rinsed
1 15-oz. can dark kidney beans, drained and rinsed
1/2 cup celery, chopped
1 each small sweet red and green bell peppers, diced
1/4 cup onion, chopped

Cook lentils in water for five minutes. Drain. Mix sugar, vinegar, oil, salt and celery salt together. Add all ingredients to the vinegar-oil mixture. Let stand for two hours in the refrigerator to blend flavors. This salad will keep for several weeks.

1996 National Lentil Festival Cook-off Winner; Lorraine Jones, Colfax, WA
The Pea and Lentil Cookbook, from Everyday to Gourmet. USA Dry Pea and Lentil Council, 2000.

Nutrition Information Per Serving:
268 calories; 8 g protein; 35 g carbohydrate; 7 g fiber; 12 g fat (2 g saturated, 8 g monounsaturated, 2 g polyunsaturated); 0 mg cholesterol; 668 mg sodium; 3 mg iron; 94 mcg folate; 57 mg calcium.

 

Bar-B-Q Lentils
Serves 6-8

2-1/2 cups dry lentils, rinsed
5 cups water
1/2 cup molasses
2 Tbsp. brown sugar
1 Tbsp. vinegar
1/2 cup tomato catsup
1 tsp. dry mustard
1 tsp. Worcestershire sauce
1 15-ounce can tomato sauce
2 Tbsp. minced onion
1/4 tsp. liquid smoke (optional)

Preheat oven to 350°. Combine lentils and water in a medium saucepan. Bring to a boil. Reduce heat and simmer, covered, for 30 minutes or until lentils are tender but still whole. Add remaining ingredients to cooked, undrained lentils. Turn mixture into a casserole dish and bake for 45 minutes.

The Pea and Lentil Cookbook, from Everyday to Gourmet. USA Dry Pea and Lentil Council, 2000.

Nutrition Information Per Serving:
285 calories; 15 g protein; 58 g carbohydrate; 13 g fiber; <1 g fat (0 g saturated, 0 g monounsaturated, 0 g polyunsaturated); 0 mg cholesterol; 529 mg sodium; 7 mg iron; 291 mcg folate; 93 mg calcium.

 

Black Bean Hummus
Makes 1-1/2 cups

2 cups cooked or canned black turtle or regular black beans
2 Tbsp. liquid reserved from cooking beans or can
2 Tbsp. lemon juice
1 Tbsp. light soy sauce or tamari
1 clove garlic, chopped
1/2 teaspoon ground cumin
pinch cayenne pepper
2 Tbsp. chopped fresh parsley

Recipe by Vesanto Melina, MS, D, co-author of "The New Becoming Vegetarian." The Book Publishing Co. 2003.

Nutrition Information Per Serving:
(1/4 cup) 82 calories; 5 g protein; 15 g carbohydrate; 5 g fiber; <1 g fat (0 g saturated, 0 g monounsaturated, 0 g polyunsaturated); 0 mg cholesterol; 240 mg sodium; 1.5 mg iron; 89 mcg folate; 23 mg calcium.

 

Sloppy Joes
Serves 4

1 cup textured soy protein (TSP, also called TVP)
1 cup boiling water
16 oz. can sloppy joe sauce
4 whole-wheat hamburger rolls

To rehydrate the TVP, place it in a medium saucepan and pour the boiling water over it. Add the sloppy joe sauce to the TVP; cook over low heat until heated through. To serve, pour the TVP mixture over the hamburger rolls.

Nutrition Information Per Serving:
243 calories; 14 g protein; 39 g carbohydrate; 8 g fiber; 5 g fat (1 g saturated, 1 g monounsaturated, 2 g polyunsaturated); 2 mg cholesterol; 1101 mg sodium; 4 mg iron; 79 mcg folate; 109 mg calcium.

©1997 Indiana Soybean Board

 

Spinach Dip
Serves 16 (4 cups)

1 10-oz. package frozen chopped spinach
1 1.4-oz. package dry vegetable soup mix
1 12-oz. package firm silken tofu
1 8-oz. can water chestnuts, chopped coarsely
2/3 cup green onions, chopped
1 cup reduced-fat or light sour cream
1/2 cup low-fat mayonnaise

Thaw the package of spinach and squeeze dry. Stir all ingredients together in a large bowl until blended. Cover; chill two hours. Stir before serving.

Nutrition Information Per Serving (1/4 cup):
75 calories; 3 g protein; 6 g carbohydrate; 1 g fiber; 5 g fat (0 g saturated, 0 g monounsaturated, 1.5 g polyunsaturated); 10 mg cholesterol; 271 mg sodium; 1 mg iron; 26 mcg folate; 60 mg calcium.

©2000 Indiana Soybean Board

 

Zucchini Soup with Roasted Red Pepper
Yield 2 quarts, or 8 1-cup servings

1 cup sliced onions (about one medium)
6 cups sliced zucchini (about five medium)
1 roasted red pepper, diced
6 cups vegetable stock
1/2 cup rolled oats
1/8 tsp. salt
black pepper to taste
canola oil cooking spray

Spray a large soup pot once with cooking spray. Place over low flame. Add onion and cook until browned, about three minutes, stirring frequently. Add zucchini and 1/4 of the diced red pepper. Cover and cook until vegetables are tender, about 15 minutes. Add vegetable stock. Stir in oats and 1/2 of the diced pepper. Bring to a boil, lower to a simmer and cook until oats are creamy, about 25 minutes, stirring occasionally. After soup cools slightly, puree in a blender or food processor, then return to pot. Reheat gently. Add salt and black pepper to taste. Garnish with reserved diced pepper.

Nutrition Information Per Serving (1 cup):
101 calories; 5 g protein; 19 g carbohydrate; 5 g fiber; 2 g fat (0 g saturated, 1 g monounsaturated, 1 g polyunsaturated); 0 mg cholesterol; 100 mg sodium; 1.5 mg iron; 59 mcg folate; 51 calcium.

The Taste for Living Cookbook, Beth Ginsberg and Mike Milken. 1998.

 

Crispy Brown Rice Cookies
15 servings (30 cookies)

2 egg whites
1/2 cup natural cane sugar
3 Tbsp. maple syrup or honey
2 tsp. vanilla extract
3 cups crispy brown rice cereal
1/3 cup all-purpose flour
1 tsp. cinnamon

Preheat oven to 350°. Place egg whites in the bowl of an electric mixer and beat on high speed until frothy. Turn down to low speed. Slowly add sugar, while beating on low. Then increase to high speed for two more minutes. Add maple syrup and beat on high speed for six more minutes. At this point the mixture should be the consistency of meringue. Add vanilla and beat one minute more. In a medium mixing bowl, combine brown rice cereal, flour and cinnamon. Gently fold dry ingredients into wet ingredients. Try not to deflate the egg whites. Line a large baking sheet with parchment paper. Use a soup spoon to drop half-dollar-size mounds of batter onto sheet about 1" apart. Bake in preheated oven until light brown and slightly firm to the touch, about 20 minutes. Allow to cool 20 minutes before removing from baking sheet. Use the tip of a sharp paring knife to loosen cookies from the baking paper.

Nutrition Information Per Serving (2 cookies):
76 calories; 1 g protein; 17 g carbohydrate; 1 g fiber; <1 g fat (0 g saturated, 0 g monounsaturated, 0 g polyunsaturated); 0 mg cholesterol; 8 mg sodium; 0.5 mg iron; 5 mcg folate; 7 mg calcium.

The Taste for Living Cookbook, Beth Ginsberg and Mike Milken. 1998.

 

Spicy Baked Fish
Serves 4

Cooking oil spray
1 lb. cod (or other fish) fillet
1 Tbsp. olive oil
1 tsp. spicy seasoning mix (see recipe below)

Preheat oven to 350°. Spray a casserole dish with cooking oil spray. Wash and dry fish. Place in dish and drizzle with oil and seasoning mixture. Bake uncovered for 15 minutes or until fish flakes with fork. Cut into four pieces.

Spicy Seasoning Mix
1-1/2 tsp. white pepper
1/2 tsp. cayenne pepper
1/2 tsp. black pepper
1 tsp. onion powder
1-1/4 tsp. garlic powder
1 Tbsp. dried basil
1-1/2 tsp. dried thyme

Mix all ingredients together. Store in an airtight container. Use in meat, poultry, fish or vegetable dishes.

Nutrition Information Per Serving (1 piece - 3 oz.):
123 calories; 20 g protein; 0 g carbohydrate; 0 g fiber; 4 g fat (0.5 g saturated, 2.5 g monounsaturated, 0.5 g polyunsaturated); 48 mg cholesterol; 61 mg sodium; 0.5 mg iron; 8 mcg folate; 18 mg calcium.

Source: The DASH Diet, National Institutes of Health, National Heart Lung and Blood Institute. NIH Publication No. 99-4082. 1999.

 

Watermelon Salad
Serves 4

4 cups 1/2-inch cubes seeded, peeled watermelon
1/2 cup diced red onion
4 Tbsp. rice vinegar (not seasoned)
2 Tbsp. chopped fresh mint
1/2 tsp. black pepper

Mix all ingredients together in a large bowl.

Nutrition Information Per Serving (1 cup):
59 calories; 1 g protein; 14 g carbohydrate; 1 g fiber; <1 g fat (0 g saturated, 0 g monounsaturated, 0 g polyunsaturated); 0 mg cholesterol; 4 mg sodium; 0.5 mg iron; 7 mcg folate; 17 mg calcium.

Everyday Cooking with Dean Ornish. HarperCollins 1996.

 

Brown Rice and Shiitake Pilaf
Serves 6

1 ounce dried shiitake mushrooms
1/2 cup diced celery
2 tsp. minced garlic
2 cups brown rice
1/2 cup thinly sliced green onion soy sauce to taste (preferably low sodium; approx. 1 Tbsp.)
black pepper

In a small bowl, soak mushrooms in 2 cups hot water until soft, 20-30 minutes. Lift mushrooms out with a slotted spoon. Cut off and discard stems and slice caps into thin strips. Add enough water to soaking liquid to make 2 cups and set aside. In a medium saucepan, combine celery, garlic, and 1/4 cup water. Bring to a simmer, covered, over moderate heat and simmer until vegetables are softened, about five minutes. Stir in rice, mushrooms and 2 cups reserved liquid. Bring to a boil over high heat. Cover and reduce heat to lowest setting. Cook until rice is tender and all liquid has been absorbed, about 45 minutes. Remove from heat and stir in green onions with a fork. Season to taste with soy sauce and black pepper.

Nutrition Information Per Serving (1 cup):
249 calories; 6 g protein; 53 g carbohydrate; 3 g fiber; 2 g fat (1 g saturated, 1 g monounsaturated, 1 g polyunsaturated); 0 mg cholesterol; 111 mg sodium; 1 mg iron; 29 mcg folate; 27 mg calcium.

Everyday Cooking with Dean Ornish. HarperCollins 1996.

 

Peach Berry Shake
Serves 4

2-1/2 cups frozen peach slices or 1-1/2 cups fresh slices
1 cup ripe fresh or frozen strawberries, stemmed
1 cup plain, non-fat yogurt
1/4 cup pure maple syrup or honey
1/8 tsp. nutmeg
1 Tbsp. fresh lime juice

Combine the peaches, strawberries, yogurt, maple syrup or honey, nutmeg and lime juice in a blender or food processor and puree until smooth and creamy. Serve at once or chill until serving time.

Nutrition Information Per Serving (9 ounces):
131 calories; 4 g protein; 28 g carbohydrate; 2 g fiber; <1 g fat (0 g saturated, 0 g monounsaturated, 0 g polyunsaturated); 1 mg cholesterol; 45 mg sodium; 0.5 mg iron; 16 mcg folate; 135 mg calcium.

Moosewood Restaurant Low-Fat Favorites. Clarkson Potter Publishers. 1996.