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[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.

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.