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[Food Tip: Wild rice is called a rice because it is the seed of a cereal grass, but technically it is an aquatic grain, since it is the seed of a marsh grass that grows in the Northern Great Lakes area. It has a hazelnut flavor, is dark-brown in color, and is chewy. American Indians called wild rice “mahnomen,” which means “gift of the gods.”]

This rich and filling salad goes well with roast chicken, turkey, or pork. It is a beautiful addition to a holiday menu, too. If you have leftovers, make a one-serving frittata by placing 1 cup of this rice/vegetable dish in a small frying pan along with two whipped eggs. Cover and cook over medium-low heat until eggs are cooked through, about 15 minutes. Salt to taste.

Ingredients:

3 cups fat-free chicken broth (amount will vary depending on rice)

1 cup wild rice, rinsed

2 tablespoons olive oil

1 tablespoon champagne vinegar

1 tablespoon fresh thyme, chopped

1 clove garlic, minced

cooking spray

3 carrots, peeled and sliced diagonally into 1/2-inch slices

1/2 pound shiitake, crimini, or portabello mushroom, stems removed and sliced into

1/2-inch slices

salt

1 1/2 red bell peppers, stemmed, seeded, and cut into quarters

2/3 of a large yellow onion, cut into 1-inches wedges

Directions:

Preheat oven to 425 degrees.

1) In a medium saucepan, bring chicken broth to boil. Add rice, cover, return to boil, reduce heat, and simmer until rice is done, approximately 50 minutes (kernels crack, revealing the fluffy white interior).  Amount of fluid will vary depending on rice; you may need to add additional broth or drain rice when done. Makes approximately 3 cups of cooked rice.

2) Vinaigrette: In a small bowl, blend olive oil, vinegar, thyme, and garlic. Set aside.

3) While rice is cooking, spray two cookie sheets with cooking spray. Arrange carrots on one side and mushrooms on the other side of one sheet. Spray with cooking spray and sprinkle with salt. Spray a second cookie sheet and arrange red peppers and onions on opposing sides, spray with cooking spray and sprinkle with salt. Place both cookie sheets in oven. Roast vegetables for approximately 30 minutes or until tender, turning twice.

3) Drain rice if necessary, transfer to a medium bowl, and blend in vinaigrette. Add vegetables while rice is still warm. Thoroughly stir and cover. Let sit for 10 minutes to allow flavors to blend and mushrooms to absorb some of the liquid. Serve at room temperature. Makes 6 cups.

Nutritional Analysis per cup: 195 Calories; 25 percent fat (5.4 grams); <1 gram saturated fat; 14 percent protein; 61 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.

[Food Tip: Ounce for ounce, red peppers have four times the vitamin C of oranges, plus a hefty dose of beta carotene to protect your brain from damaging free radicals.]

This light and flavorful salad goes well with any sandwich and is easy to pack for on-the-go lunches and snacks. For a quick sandwich, stuff a whole wheat pita with this yummy salad along with red or yellow pepper slices.

Ingredients:

2 (15.5-ounce) cans garbanzo beans, drained and rinsed

2/3 cup fresh parsley, chopped

1/2 cup water or oil-packed sun-dried tomatoes, drained and thinly sliced

1/3 cup red bell pepper, diced

2 tablespoons fresh lemon juice

pinch red pepper flakes

3 tablespoons olive oil

1/4 teaspoon ground cumin

salt to taste

Directions:

In a medium bowl, combine all ingredients. Toss to blend. Serve at room temperature. (Can be made the day before serving.) Makes eight 1/2-cup servings.

Nutritional Analysis per serving: 252 Calories; 34 percent fat (9.5 grams); 1 gram saturated fat; 16 percent protein; 50 percent carbohydrate; 7.8 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.

This salad is a meal in itself, served with bread sticks or a slice of Crusty French Bread. Or, accompany it with a sandwich or bowl of Heart-Warming Winter Vegetable Soup.

Ingredients:

1/2 pound raw large shrimp (approximately one dozen), peeled and deveined

1 teaspoon hot chili sesame oil or chili paste

8 cups mixed baby greens, washed and dried

1/3 cup fresh lemon juice

2 teaspoon sesame oil

salt

Mango Pineapple Salsa

Directions:

Preheat broiler.

1) Place shrimp in medium bowl and rub with chili-sesame oil. Let sit while broiler heats.

2) Place shrimp on foil-lined cookie sheet and place on middle rack of oven. Broil for one minute on each side or until shrimp are pink and cooked through.

3) Toss greens with lemon juice, sesame oil, and salt. Divide onto four plates. Top with 1/4 of Mango Pineapple salsa and arrange four shrimp on top of salsa. Makes 4 servings.

Nutritional Analysis per serving: 167 Calories; 25 percent fat (4.6 grams); < 1 gram saturated fat; 32 percent protein; 43 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: Arborio rice is a medium-grain Italian rice that cooks firm to the bite, or al dente. It works well in rissoto and other classic Italian dishes.]

This salad is a meal in itself or serve as an accompaniment to any chicken or fish dish.

Ingredients:

2 cups fat-free chicken broth

1 cup white rice or arborio

2 teaspoons olive oil

1 cup onion, chopped

2 cloves garlic, minced

1/4 red bell pepper, chopped

2 teaspoons chili powder

1 teaspoon dried oregano

salt to taste

1/2 cup frozen green peas, thawed

1 can kidney beans, rinsed and drained

1 tablespoon fresh lemon juice

2 tablespoons fresh parsley, chopped

salt to taste

Directions:

1) In a medium saucepan, bring broth to a boil, add rice, reduce heat, cover, and simmer until all liquid is absorbed and rice is soft, but firm, approximately 25 minutes. Set aside.

2) While rice is cooking in a medium pan, heat oil over medium heat. Add onion, garlic, and pepper and saute until tender, approximately 5 minutes. Add chili powder, oregano, and salt. Blend well and add to rice mixture in last 15 minutes of cooking.

3) In a medium bowl, blend peas, beans, and lemon juice.

4) On a plate, arrange the rice on one side and the bean mixture on the other. Sprinkle with parsley and serve. Makes 8 servings.

Nutritional Analysis per serving: 234 Calories; 10 percent fat (2.6 grams); < 0.5 gram saturated fat; 17 percent protein; 73 percent carbohydrate; 6.4 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: 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.