[Mood Tip: Kale is the most nutrient-packed of all the vegetables. A half cup serving supplies your entire day’s need for beta carotene and ample amounts of other mood-boosting nutrients, such as vitamin C, potassium, calcium, and iron. ]

Roast the garlic ahead of time and this soup takes only about half an hour to prepare.

Ingredients:

1 head garlic

1 cup macaroni pasta or any small, tube-shaped pasta

1 tablespoon olive oil

2 large leeks

1 tablespoon fresh rosemary, diced

8 cups kale, washed and chopped

4 cups sweet potato, peeled and chopped into 1/2-inch pieces

7 cups fat-free chicken broth

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

1 teaspoon dried basil

2 cans cannelleni beans, rinsed and drained

salt and pepper

Directions:

Heat oven to 425 degrees.

1) Wrap garlic head in tin foil and bake for 40 minutes, or until soft. Remove from oven and cool. Remove cloves from papery shell and set aside.

2) Cook pasta in salted water according to directions on package and cook al dente. Drain and set aside.

3) In a large, nonstick soup pan, heat oil over medium-high heat. Add leeks, rosemary, and roasted garlic cloves and saute, stirring constantly, until leeks are transparent, approximately 5 minutes. Add kale and sweet potato continue to stir for 5 minutes. Add chicken broth and basil, return to gentle boil, reduce heat, and simmer until potato is soft, but firm, approximately 15 minutes.

4) Add beans and pasta to soup, salt and pepper to taste, and heat through for 5 minutes. Serve hot. Makes 10 servings.

Nutritional Analysis per serving: 217 Calories; 13 percent fat (3.2 grams); < 1 gram saturated fat; 23 percent protein; 64 percent carbohydrate; 9.4 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.

[Food Tip: Risotto is Italy’s version of rice, and is as much a technique as it is a grain. Chefs refer to risotto as a dish that is built, not cooked.]

Creating a creamy risotto needn’t be intimidating. Commercially-prepared boxed risotto is a welcomed addition to the kitchen for the informed cook looking for a short cut! Feel free to add your favorite vegetable, herb, or seafood.

Ingredients:

1 (5.5-ounce) box risotto (garlic flavored works well)

2 cups mushrooms, chopped (Shiitake, oyster, or button)

1 tablespoon cooking sherry

2 tablespoons fat-free half & half

2 teaspoons fresh thyme or sage, minced

Directions:

1) Prepare risotto according to package instructions with the following additions: Add mushrooms to the risotto mixture after you add the water. Continue to cook and stir according to directions. Just before serving, remove cooked risotto mixture from heat and add sherry, half & half, and fresh thyme. Stir well to combine. Serve immediately. Makes 4 servings.

Nutritional Analysis per serving: 160 Calories; 3 percent fat (0.5 gram); 0 gram saturated fat; 12 percent protein; 86 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.

Jeanette’s brother “The Chef” has declared this to be the ultimate use and taste for a fresh-picked vine ripened tomato.

Ingredients:

2 tablespoons fat-free or reduced-fat mayonnaise

4 thick slices sourdough bread, toasted

2 medium vine ripened tomatoes, cored and cut into 4 slices each

1/2 cup fresh basil leaves, rinsed, dry, remove stems (1/4 cup per sandwich)

1 teaspoon olive oil mixed with 1 teaspoon balsamic vinegar

salt and pepper to taste

Directions:

Spread 1 tablespoon mayonnaise on 2 slices toasted bread. Place 4 slices tomatoes on each slice of bread with mayonnaise. Top with 1/4 cup fresh basil leaves. Drizzle with olive oil/balsamic mixture. Season with salt and pepper. Top with remaining slices of toasted bread, cut in half, and serve. Makes 2 sandwiches.

Nutritional Analysis per sandwich: 199 Calories; 19 percent fat (4.2 grams); < 1 gram saturated fat; 12 percent protein; 69 percent carbohydrate; 3.7 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: The secret to a good goulash is the paprika. If you can find fresh Hungarian paprika, it will add a hot and sweet taste to this dish.]

Wednesday at noon the lunch bell would ring. The most popular lunch was waiting – goulash, green beans, a salad, and a roll. Jeanette’s memory collaborated with her taste buds to recreate this childhood favorite.

Ingredients:

1 pound ground sirloin beef (7 percent fat by weight)

1 1/2 cups celery, diced

1 cup sweet yellow onion, diced

½ cup green bell pepper, diced

2 (14.5-ounce) cans stewed tomatoes, chopped (Italian style stewed tomatoes is especially good)

2 teaspoons dried basil

1 teaspoon dried marjoram

1 teaspoon paprika

1 tablespoon brown sugar

1 tablespoon Worcestershire sauce

½ teaspoon salt

1/4 teaspoon pepper

2 ½ cups Elbo-Roni pasta, uncooked

Directions:

1) In a large Dutch oven or sauce pan over medium-high heat, brown beef, celery, onion, and green pepper. Saute for about 8 minutes, breaking up meat into small pieces. Drain any fat.

2) Stir in the remaining ingredients, except pasta. Reduce heat to medium and simmer for 20 minutes. (The longer you simmer, the more tender the meat becomes).

3) Cook the pasta according to package directions. Rinse, drain, and set aside. When sauce is done simmering, add pasta to sauce. Mix well. Serve hot. Makes 6 servings.

Nutritional Analysis per serving: 266 Calories; 19 percent fat (5.6 grams); 2 grams saturated fat; 35 percent protein; 46 percent carbohydrate; 4.5 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.

Serve over Comfort Food Mashed Potatoes, noodles, or biscuits.

Ingredients:

1 pound skinned, boneless chicken breast, cut into bite-sized pieces

salt and pepper

1/4 cup fat-free chicken broth

3/4 cup fat-free half & half

5 tablespoons sherry

3 teaspoons olive oil

1/2 cup baby carrots, thinly sliced

1 pound mushrooms, washed, stemmed, and sliced

1/2 cup onion, chopped

2/3 cup green peas

1 tablespoon fresh thyme leaves

2 teaspoons cornstarch mixed with 2 tablespoons water

2 tablespoons fresh parsley, chopped

Directions:

1) Season chicken with salt and pepper. Set aside.

2) In a small bowl, mix broth, half & half, and sherry. Set aside.

3) Heat 1 teaspoon olive oil in a large, nonstick skillet over medium heat. Add carrots and stir for 5 minutes. Add mushrooms and cook, stirring occasionally, until softened and golden brown, about 5 minutes. Transfer to a medium bowl.

4) In the same skillet, add 1 teaspoon olive oil and chicken. Cook until underside of chicken is golden brown, then toss and continue to stir occasionally until almost cooked, about 8 minutes total. Add chicken to bowl of mushrooms and carrots.

5) Add last teaspoon of olive oil and onion to same skillet and cook until onion is translucent, about 3 minutes.

6) Add cream mixture and stir, including any browned bits from pan into sauce. Add peas, thyme, cornstarch mixture and let sauce simmer for 5 minutes. Sauce should be slightly thickened.

7) Reduce heat to medium-low and stir in chicken and mushroom/carrots. Season with salt and pepper. Heat through, but do not boil. Remove from heat and sprinkle with parsley. Serve over mashed potatoes, noodles, or biscuits. Makes 6 servings.

Nutritional Analysis per serving: 190 Calories; 30 percent fat (6.3 grams); 2.7 grams saturated fat; 45 percent protein; 25 percent carbohydrate; 2.4 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.