[Food Tip: Are fresh vegetables more nutritious than canned or frozen? It depends on how fresh is fresh. Fresh tastes best, but if your produce was picked before ripe, held in storage, transported over long distances, and displayed at the store for days prior to purchase, then you might be better off nutrition-wise with frozen plain vegetables that were processed immediately after picking. Canned is better than not eating vegetables at all, just make sure you drink the liquids in the can, since many vitamins have migrated from the vegetable into this juice. ]

Serve beans hot as a side dish to Grilled Asian Flank Steak or cold as a salad.

Ingredients:

4 cups water

1 pound fresh green beans, washed and trimmed

1 tablespoon olive oil

1 tablespoon balsamic vinegar

2 shallots, minced (approximately 2 tablespoons)

2 cloves garlic, minced

2 tablespoons red onion, minced

2 tablespoons Feta cheese, crumbled

salt and pepper to taste

Directions:

1) In a large, heavy skillet pan, bring 4 cups water to a boil over high heat. Add beans and cook covered, until tender crisp, about 15 to 20 minutes. Drain and pour into a bowl of ice water to stop cooking process. Drain, set aside.

2) In the same skillet over medium-high heat, add olive oil, balsamic vinegar, shallots, and garlic. Saute for 2 to 3 minutes, or until shallots are tender.

3) Add green beans to skillet and toss to coat with shallot mixture. Simmer for 1 minute to reheat beans.

4) Place green beans on a platter, sprinkle with red onion and Feta cheese. Serve hot or at room temperature. Makes 4 servings.

Nutritional Analysis per serving: 97 Calories; 44 percent fat (4.7 grams); 1.6 grams saturated fat; 13 percent protein; 43 percent carbohydrate; 3.8 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

[Mood Tip: Cook stews in cast-iron pots and the iron leeches out of the pot and into the food, significantly increasing the iron content of the meal. This is especially true for foods with a tomato base, such as this beef stew.]

I grew up on this hearty stew, packed with carrots and other vegetables. This recipe makes enough to last all week for dinners, lunches, or snacks. Serve with biscuits and you have a meal-in-one. Or, freeze in smaller portions to use at a later date.

Ingredients:

2 pounds extra-lean stew meat, trimmed and cut into 1-inch cubes

1/2 cup all-purpose flour

1/2 teaspoon paprika

1/4 teaspoon salt

1 tablespoon canola oil

32 ounces 99 percent fat-free beef broth

1 tablespoon  “Better Than Bouillon” Beef Base (optional)

1 (15-ounce) can tomato sauce

3 large bay leaves

4 cups yellow onions, chopped

6 cloves garlic, minced

4 cups celery, chopped in 1-inch chunks

8 cups carrots, peeled and chopped into 1-inch chunks (about 14 carrots)

1/2 pound mushrooms, washed and sliced thick (also rich in amino acids benefits)

1/2 pound white or red potatoes, cut into large chunks

salt and pepper

Directions:

1) In a medium plastic bag, add meat, flour, paprika, and salt. Shake to thoroughly coat meat.

2) Heat oil in large Dutch oven (preferably cast iron). Place floured meat in pan and cook over medium heat to brown, turning frequently, about 10 minutes. Add broth, bouillon, tomato sauce, and bay leaves. Stir, cover, and simmer for one hour (you can let this stage cook longer if time allows, up to three hours).

3) Add onion and garlic to meat and cook covered another 20 minutes.

4) Add celery, carrots, and mushrooms. Cook for 20 minutes.

5) Add potatoes and mix to cover with stew broth. Cover pan and continue to simmer until potatoes are tender, approximately 25 minutes. Salt and pepper to taste. Makes 18 cups.

Nutritional Analysis per cup: 177 Calories; 17 percent fat (3.3 grams); 1 gram saturated fat; 33 percent protein; 50 percent carbohydrate; 4.1 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Refreshing, crisp, and colorful, this rice salad is flavored with tropical fruit. The healthy dressing is delicious with almost any rice salad. Look for the prepackaged tropical dried fruit medley in the baking section of your local supermarket, next to other dried fruits. You can refrigerate this rice salad for several hours or overnight. Serve with Grilled Chicken Satay.

Ingredients:

4 cups cooked basmati or jasmine rice, well chilled

1 cup tropical dried fruit medley

1 apple, chopped with skin

1/2 cup cilantro, chopped

1/2 cup red seedless grapes, sliced in half

1/4 cup green onion, thinly sliced

2 tablespoons fresh mint, chopped

1/2 teaspoon salt or to taste

large lettuce leaves

Dressing:

1/2 cup orange juice

2 tablespoons honey

2 teaspoons olive oil

1 teaspoon lime juice

1/2 teaspoon coriander

2 teaspoons fresh ginger, peeled and minced

Directions:

1) In a large salad bowl, add all the rice ingredients in order (except salt). Set aside.

2) In a small bowl, whisk together orange juice, honey, olive oil, lime, and coriander. Add ginger and mix to combine.

3) Pour dressing over rice mixture. Mix well to moisten and combine ingredients. Salt to taste.

4) To serve, arrange salad greens on small plates, spoon rice salad mixture on top. Makes 8 servings.

Nutritional Analysis per serving: 227 Calories; 6 percent fat (1.5 grams); 0 gram saturated fat; 7 percent protein; 87 percent carbohydrate; 2 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Homemade hummus is easy to make and takes only seconds in a food processor. The result is a fresh, tasty hummus with far-better flavor than store-bought versions. Try it for lunch with pita wedges and red bell pepper slices. It is especially good in the summer with fresh garden tomatoes. One serving of this Creamy Hummus supplies almost 3 milligrams of iron and lots of magnesium, folic acid, and B vitamins!

Ingredients:

1 (15-ounce) can garbanzo beans (chick peas), rinsed and drained

1 tablespoon fresh lemon juice

2 tablespoons olive oil

2 cloves garlic, minced

pinch of cayenne pepper

1/4 cup green onions, sliced thinly (green part only)

salt and pepper to taste

1 large vine-ripe tomato, diced

2 tablespoons fresh basil, chopped

Directions:

1) In a food processor, blend garbanzo beans and lemon juice until smooth. Add olive oil, garlic, cayenne, green onions, blend quickly just to mix.

2) Spoon into a festive bowl. Add salt and pepper to taste.

3) Arrange diced tomatoes on top of mixture, sprinkle with fresh basil.

4) Serve with crusty bread, crackers, or toasted pita wedges.  Makes eight 1/2-cup servings.

Nutritional Analysis per serving: 182 Calories; 28 percent fat (5.7 grams); < 1 gram saturated fat; 17 percent protein; 55 percent carbohydrate; 6 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Precooked-ready to eat rolled polenta makes this appetizer easy to prepare. Serve as an hors d’oeuvre or as a light lunch along with a tossed salad. The caponata can be made two days in advanced and stored in the refrigerator.

Ingredients:

1 1/2 tablespoons olive oil

1 medium eggplant, unpeeled and diced

1 small onion, chopped

1/2 green bell pepper, chopped

2 cloves garlic, minced

1 (14.5-ounce) can Italian tomatoes, chopped

1 teaspoon honey

1 teaspoon dried oregano

1/2 teaspoon dried rosemary, crushed

1/2 teaspoon red pepper flakes

1/8 teaspoon ground nutmeg

2 tablespoons balsamic vinegar

2 tablespoons capers, drained

1 package (18-ounce) precooked-ready to eat rolled polenta (basil-garlic flavored preferred)

cooking spray

Directions:

Heat grill to medium-high or use a stove top skillet to grill.

1) Heat oil in a large saucepan over medium heat. Add eggplant, onion, pepper, and garlic. Saute until tender, about 5 minutes.

2) Add remaining ingredients, except for polenta. Bring to a boil, reduce heat, and simmer for 15 minutes. Remove from heat, cover, and cool.  Set aside.

3) Slice precooked polenta into 12 slices. Spray both sides of polenta with a small amount of cooking spray.

4) Place polenta rounds on grill or stove top skillet. Cook until brown on each side, about 1 to 2 minutes per side.

5) Place warm polenta rounds on a serving tray, spoon Caponata on each slice, and serve. Makes 12 appetizers.

Nutritional Analysis per appetizer: 123 Calories; 30 percent fat (4.1 grams); 1.7 grams saturated fat; 12 percent protein; 58 percent carbohydrate; 2.8 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Spicy, but with a hint of sweetness, the brie in this appetizer adds a creamy mellow finish. The peach chutney gives it a final kick.

Ingredients:

1 (8-ounce) loaf of baguette-style French bread

3/4 pound (at least 20) medium-sized shrimp, peeled and deveined

1 (4.5-ounce) round of brie cheese, cut into 20 small squares

1/3 cup peach chutney

Marinade:

1 tablespoon canned chipotle pepper in adobo sauce, finely minced

1 tablespoon adobo sauce (from same can of chipotle peppers)

2 tablespoons honey

1 1/2 teaspoons brown sugar

Directions:

Heat oven to 425 degrees. Soak skewers in cold water for 30 minutes prior to grilling.

1) Cut French bread into 20 1 /2-inch thick slices. Place on ungreased baking sheet. Bake for about 4 minutes per side, or until crisp and light brown on both sides. Remove from oven. Set aside on a plate.

2) In a medium bowl, whisk together all ingredients for the marinade.

3) Add clean, dry shrimp to marinade and toss to coat. (You can cover and refrigerate for up to 2 hours at this stage.)

4) Remove shrimp from marinade. Arrange in a single layer on a flat baking sheet.  Bake for 3 to 4 minutes, or until shrimp is just opaque. (Don’t over cook.) Keep warm.

5)  Top each slice of crostini with a piece of brie cheese and spread with a knife. Top with 1 to 2 cooked shrimp. Place on a large baking sheet. Bake until brie has melted, about 1 to 2 minutes.  Remove from oven, dollop each crostini with peach chutney.  Arrange on a platter and serve hot. Makes about 20 appetizers.

Nutritional Analysis per appetizer: 87 Calories; 25 percent fat (2.4 grams); 1.2 grams saturated fat; 27 percent protein; 48 percent carbohydrate; 0.5 gram fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

This delectable, attractive appetizer has authentic rich tomato-olive flavor. Creamy goat cheese adds depth and balance to the spicy/sweet base. You can find this slightly upscale tomato sauce (in a jar) with other commercially prepared tomato sauces, but if you can’t find, use any thick tomato sauce that has olives, onions, peppers, and
basil. The sauce and bread can be prepared the day before and stored in a zip lock plastic bag.

Ingredients:

2 cups commercial tomato sauce (Mediterranean olive with sundried tomatoes)

1 tablespoon balsamic vinegar

1 tablespoon honey

1/2 teaspoon crushed red pepper flakes

1 baguette, cut diagonally into 1-inch slices (20 slices total)

cooking spray

1 (4-ounce) log of goat cheese with fine herbs, sliced into 1-inch rounds

garnish with dried thyme or rosemary

Directions:

Preheat oven to 425 degrees.

1) In a medium saucepan over medium heat, add the first 4 ingredients. Mix well. Simmer uncovered for 5 minutes.

2) Place baguette slices on a baking sheet. Spray both sides of bread with cooking spray. Bake until light brown, about 8 minutes, turn once during cooking time. Remove from oven, let cool.

3) Pour sauce into a small, round baking dish, a three-cup au gratin ramekin, or
two 1 1/2 cups custard-style ramekins. Place sliced goat cheese on top of sauce. Sprinkle with dried thyme or rosemary. Bake for 10 minutes, or until cheese is golden brown. Remove from oven. Serve hot. Spoon about a tablespoon of sauce and cheese on each toasted baguette slice. Makes 20 appetizers.

Nutritional Analysis per appetizer: 47 Calories; 39 percent fat (2 grams); 1 gram saturated fat; 20 percent protein; 41 percent carbohydrate; 0 gram fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Typically this spread contains more than twice the calories and ten times the fat found in this version, yet the pleasure, taste, and texture remain the same. A great appetizer, snack for the kids, or accompaniment to a buffet. The Low-Fat, Chunky Guacamole is a welcome addition to this snack.

Ingredients:

2/3 cup commercial salsa

1/3 cup tomatoes, diced

4 tablespoons fresh cilantro, diced

1 (8-ounce) can fat-free refried beans

1/2 cup fat-free sour cream

1/2 cup reduced-fat cheddar cheese, grated

1/4 cup green onions (tops only), thinly sliced

Baked tortilla chips

Directions:

1) In a medium bowl, mix salsa, tomatoes, and cilantro. Set aside.

2) Spread beans evenly over the bottom of a 9-inch pie pan. Spread the sour cream evenly over the top of the beans. Spread salsa over top of sour cream. Sprinkle cheese evenly over the top of the salsa. Top with green onions. Serve immediately or cover and refrigerate for up to 24 hours. Serve with chips. Makes 4 servings.

Nutritional Analysis per serving: 116 Calories; 13 percent fat (1.7 grams); < 1 gram saturated fat; 32 percent protein; 55 percent carbohydrate; 4.8 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

You can find rice paper in the Asian section of many grocery stores or at your local Asian market. The preparation takes a bit of time, but assembling these rolls is a snap, once you get the hang of rolling the delicate rice paper around the yummy insides. They also are delicious dipped in Thai peanut sauce! Make ahead of time to save last-minute rushing.

Ingredients:

Fish Sauce:

1 small jalapeno pepper, minced

2 teaspoons sugar

1 clove garlic, minced

Juice from 1/2 lime

2 tablespoons fish sauce (nam plac)

1/8 teaspoon fresh mint leaves, minced

4 tablespoons water

Spring Rolls:

cooking spray

2 tablespoons chili sauce

1 teaspoon chili powder

1 pound medium shrimp, shelled and deveined

12   9-inch round rice papers

3 cups romaine lettuce leaves, spines removed and cut into 1/2″X 3″ strips

1 cucumber, peeled, seeded, and cut into toothpick strips

1/4 cup green onions, diced

12 large fresh mint leaves, sliced into thin strips

2/3 cup fresh cilantro, chopped

2 tablespoons jalapeno pepper, seeded and minced

1 1/2 cup mung bean sprouts

Directions:

Preheat oven to 425 degrees. Line cookie sheet with tin foil and spray with cooking spray.

1) Sauce: Mash pepper with sugar into a paste with a mortar and pestle. Add garlic and mash into paste. Add lime juice, fish sauce, mint leaves, and water. Stir well. Set aside. (Sauce will keep for 24 hours.)

2) Mix chili sauce and powder in a small bowl. Add shrimp and stir to coat thoroughly. Place on cookie sheet and bake for 5 minutes, or until shrimp are pink and cooked through. Remove from oven and place shrimp on plate lined with a paper towel.

3) Fill a 9-inch pie pan with warm water. Dunk one sheet of rice paper into warm water. Leave in the water only long enough for paper to begin to soften, but still retain some firmness (if paper softens too much, it is too fragile to roll!). Shake off excess water and lay paper flat on a clean work surface. Place a few strips of lettuce on the end of the paper closest to you, leaving about an inch on either side. Add four strips of cucumber, some green onions, mint leaves, cilantro, a pinch of jalapeno peppers, a few mung sprouts, and two shrimp. Fold sides of paper over vegetables, then gently and tightly roll paper into a cylinder. Place on serving platter. Repeat process with remaining 11 sheets of paper and all ingredients. Serve immediately with fish sauce or cover and refrigerate for up to 5 hours. Makes 12 spring rolls.

Nutritional Analysis per roll and sauce: 79 Calories; 9 percent fat (0.8 gram); 0 gram saturated fat; 41 percent protein; 51 percent carbohydrate; 1.2 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

[Food Tip: Add too much chili pepper to your food? Drink a glass of milk or ice water along with the spicy meal to cut the burn. Fat-free frozen yogurt is a great dessert to accompany a spicy-hot dish, too.]

If you like a spicy bite to your soup, add an additional chipotle pepper.

Ingredients:

2 teaspoons olive oil

2/3 pound turkey ham, skinned and diced

2/3 cup red bell pepper, diced

1/2 green bell pepper, diced

2 cups yellow onions, diced

3 medium sweet potatoes, peeled and cut into 3/4-inch cubes

1 (26-ounce) can fat-free chicken broth

2 teaspoons “Better Than Bouillon” Chicken Base (optional)

1 canned chipotle chili, diced

1 (16-ounce) bag of frozen corn

1 cup nonfat milk or 1/2 cup nonfat milk and 1/2 cup fat-free half & half

Cilantro, chopped (optional)

Directions:

1) Heat oil in a large saucepan over medium heat. Cook turkey ham until heated through. Add peppers and onion and continue cooking, stirring frequently, until onion is tender, approximately 10 minutes.

2) Add sweet potatoes, chicken broth, bouillon, and chipotle chili to pot, cover, and simmer for 15 minutes or until potato is cooked, but still firm.

3) Add corn and heat through, Just before serving, add milk. Serve and garnish with cilantro if desired. Makes 6 two-cup servings.

Nutritional Analysis per serving: 259 Calories; 17 percent fat (5 grams); 1 gram saturated fat; 26 percent protein; 57 percent carbohydrate; 5 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Prepare yourself for a real treat if you haven’t discovered this traditional Mexican soup.   This soup screams with authentic flavor and the aroma is to die for. Simple and quick to make. For a vegetarian meal, leave out the chicken!

Ingredients:

2 (15.5-ounce) cans Great Northern beans, undrained

1 (15.5-ounce) can hominy, undrained

2 (14.5-ounce) cans Mexican stewed tomatoes, undrained

1 (28-ounce) can diced Italian plum tomatoes, undrained

1 (11-ounce) can whole kernel yellow corn, undrained

1 (7-ounce) can diced green chilies

2 teaspoons ground coriander

1 teaspoon fresh orange rind, grated

1 teaspoon hot chili powder

1/2 cup orange juice

2 bay leaves

2 cups of water

2 cups white chicken meat, diced or shredded

1/4 cup fresh cilantro, chopped

Directions:

1) Combine all ingredients except cilantro in a large soup pot or Dutch oven. Bring to a boil. Cover, reduce heat, and simmer for 20 to 30 minutes, stirring occasionally.  Discard bay leaves.

2) Add cilantro, stir to mix. Add more water or tomatoes if too thick.

3) Ladle into bowls. Makes 10 (Approximately 1 1/2 cups) servings.

Nutritional Analysis per serving: 245 Calories; 8 percent fat (2.2 grams); < 0.5 gram saturated fat; 25 percent protein; 67 percent carbohydrate; 11 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

[Food Tip: Fennel is an aromatic herb similar in looks to dill. Both the root and the leaves have a mild licorice flavor. Fennel dates back to the ancient Green and Roman days and was thought in Rome to aid with weight loss.]

This fish soup is a classic that has been revamped with fresh fennel and orange. The flavors linger long after the last bite. The rich tomato base can be made the day before and stored in the refrigerator. When ready to serve, heat to a gentle boil and add your fresh seafood.

Ingredients:

2 tablespoons olive oil

2 fennel bulbs, sliced paper thin

2 leeks (white part only), sliced paper thin

1 large sweet onion, chopped

3 teaspoons dried oregano

1 teaspoon dried thyme

1 1/2 teaspoons fennel seeds

1/2 teaspoon crushed red pepper flakes

1 (28-ounce) can crushed tomatoes with added puree

2 (8-ounce) bottles of clam juice

1 large orange, juice and rind

1/2 cup white wine or substitute with 1/2 cup orange juice

2 (6.5-ounce) cans chopped clams, add liquid from 1 can only

1 pound uncooked medium-large shrimp peeled, divined

1 pound sea scallops, rinsed and patted dry

1 pound little neck clams, cleaned

1/4 cup fresh basil, chopped

Directions:

1) Heat olive oil over medium heat in a heavy, large pot or Dutch oven.

2) Add next 7 ingredients (through red pepper flakes), saute until tender, about 5 to 7 minutes.

3) Add tomatoes, clam juice, juice from orange and rind, and white wine. Increase heat and boil gently for 15 minutes.

4) Add clams and liquid from 1 can, shrimp, scallops, and little neck clams. Cover pan and reduce heat, simmer for 2 minutes, or until shrimp is opaque. (Careful not to overcook)

5) Pour into soup bowls, sprinkle with fresh basil, and serve. Makes 8 servings.

Nutritional Analysis per serving: 331 Calories; 17 percent fat (6.3 grams); <1 gram saturated fat; 46 percent protein; 37 percent carbohydrate; 5.4 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

It’s time to get out those favorite soup bowls, light the candles, and prepare a simple mixed green salad to accompany this meal.

Ingredients:

cooking spray

1/4 cup pecans, chopped

1 teaspoon margarine or butter

1 medium sweet onion, diced

2 apples, peeled, seeded, and chopped

1/2 teaspoon ground nutmeg

3 cups fat-free chicken broth

1 medium butternut squash (about 1 1/2 pounds), peeled, seeded, cut into 1-inch cubes

1/2 cup lite coconut milk

1/2 cup fat-free half & half

6 tablespoons commercial cranberry chutney (finely chopped)

Directions:

Preheat oven to 350 degrees. Spray a cookie sheet with cooking spray.

1) Sprinkle pecans evenly over surface of cookie sheet. Bake for 3 to 5 minutes or until pecans are toasted. Remove and set aside.

2) In a large soup pot or Dutch oven, melt margarine or butter over medium heat, add onions, apples, and nutmeg. Cook and stir 3 minutes.

3) Add chicken broth and squash. Bring to a boil over high heat. Reduce heat to low.  Cover and simmer 20 minutes, until squash is very tender.

4) Process squash mixture (in 2 batches) in a food processor until smooth.

5) Return squash mixture to pot. Add coconut milk, fat-free half & half. Stir well (you can add additional chicken broth if the soup is too thick). Heat until hot.

6) Ladle into soup bowls and dollop with 1 tablespoon cranberry chutney, sprinkle with toasted pecans, and serve hot. Makes 6 servings.

Nutritional Analysis per serving: 190 Calories; 39 percent fat (8.2 grams); 4.5 grams saturated fat; 10 percent protein; 51 percent carbohydrate; 4.3 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

[Mood Tip: Seafood chowders are an excellent source of the antioxidant selenium, as well as calcium, vitamin D, and vitamin B12, nutrients that aid in brain function and mood regulation. For example, a study from the National Institute of Mental Health in Maryland found that some people battling insomnia sleep better when vitamin B12 intake is increased.]

Traditionally made with cream and butter, this chowder savors the flavor, but cuts the fat and calories to a fraction of the original. Serve with Crusty French Bread and a tossed salad.

Ingredients:

2 tablespoons butter

1/4 cup carrots, peeled and grated

1/4 cup celery, diced

1/4 cup onion, diced

1/4 cup red bell pepper, diced (optional)

3 tablespoons all-purpose flour

3 1/2 cups low-fat (1 percent) milk

2 medium baker potatoes, peeled and diced (approximately 2 1/2 cups)

salt and fresh-ground pepper to taste

1 cup fat-free half & half

1 pound cod fillet (or any white fish), cut into 1-inch chunks

1/2 pound shrimp meats, cooked

Directions:

1) Melt butter in a medium saucepan over medium heat. Add carrots, celery, onion, and red pepper and saute for 4 minutes, or until onions are transparent.

2) Stir in flour. Gradually add milk, whisking continually to avoid clumping. Add potatoes, salt, and pepper. Bring to boil, reduce heat, and simmer covered for 20 minutes or until potato is cooked through, but firm. Stir regularly to avoid burning on bottom.

3) Add half & half and cod, return to gentle boil, reduce heat, and simmer for 7 minutes or until cod is cooked through. Add shrimp and heat through, approximately 3 minutes. Adjust seasoning and serve. Makes 6 servings, approximately 1 1/2 cups each)

Nutritional Analysis per serving: 290 Calories; 20 percent fat (6.4 grams); 3.6 grams saturated fat; 42 percent protein; 38 percent carbohydrate; 1 gram fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.