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[Food Tip: Have you ever added a tablespoon, not the recommended teaspoon, of salt to a recipe? To rescue an over-salted soup or stew, add a quartered raw potato, a dash of sugar, or even a little tomato paste to temper the saltiness. Throw out the potato before serving.]

This hearty soup is quick to make and chocked-full of yummy vegetables. It’s a meal in itself served with warmed bread.

Ingredients:

1 teaspoon olive oil

1 cup turkey ham, cut into 1/2-inch cubes

1 medium onion, chopped (about 1 1/2 cups total)

4 cloves garlic, minced

1 cup celery, diced

2 bay leaves

2 cups winter squash, peeled, seeded, and cubed (acorn, butternut, kabocha, or hubbard squash)

1 cup carrot, peeled and sliced in thin rounds

2 yellow potatoes, peeled and cubed (about 2 cups total)

1 1/2 teaspoons dried basil

1/4 teaspoon cinnamon

1 (28-ounce) can stewed tomatoes, chopped

6 cups fat-free chicken broth

1 (15.5-ounce) can kidney beans, rinsed and drained

3 teaspoons fresh thyme leaves

1/2 package frozen chopped spinach

salt and pepper

Directions:

1) Heat oil in a Dutch oven (preferably cast iron) over medium-high heat. Add turkey ham, onion, garlic, and celery, and saute for 7 minutes or until onion is transparent. Add bay leaves, squash, carrot, and potatoes. Stir and continue to saute for another 7 minutes.

2) Add basil, cinnamon, tomatoes, and broth. Bring to boil, reduce heat, and simmer for 20 minutes or until vegetables are cooked through, but not mushy.

3) Add beans, thyme, and spinach. Simmer for 5 minutes or until spinach is heated through. Salt and pepper to taste. Makes 12 servings.

Nutritional Analysis per serving: 163 Calories; 9 percent fat (1.6 grams); < 0.5 gram saturated fat; 27 percent protein; 64 percent carbohydrate; 6.7 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.

A great summer lunch on the barbecue served with Sesame Ginger Coleslaw or Sweet Potato Chutney Salad. In the winter, broil these burgers and serve with Roasted Beet Salad with Orange Vinaigrette and Baked Lima and Butter Beans in a Thick BBQ Sauce. You also can add a teaspoon of Dijon mustard to the ground turkey to add additional flavor and moisture.

Ingredients:

cooking spray

1 pound ground turkey breast

1/3 cup sun-dried tomatoes, drained and diced

1/3 cup roasted red bell peppers, drained and diced

1/4 cup onion, diced fine

1 tablespoon dried basil

1/2 teaspoon cumin

salt and pepper to taste

3 tablespoons Dijon mustard

3 tablespoons fat-free mayonnaise

1/2 onion, thinly sliced

2 teaspoons sugar

2 tablespoons red wine vinegar

1/3 cup fat-free chicken broth

4 whole wheat hamburger buns

Lettuce leaves (optional)

Directions:

Spray a cookie sheet with cooking spray.

1) In a large bowl, mix turkey, tomatoes, red peppers, onion, basil, cumin, salt and pepper. Form into 4 patties, pat to 3/4 inch thick, and place on cookie sheet. Cover with plastic wrap and refrigerate for one hour (or up to 5 hours).

2) Place mustard and mayonnaise in a small mixing bowl, blend well, and set aside.

3) Heat broiler or barbecue grill to medium-high.

4) Spray large, nonstick skillet with cooking spray and place over medium-high heat. Add sliced onion and saute until soft and beginning to brown, about 8 minutes. Add sugar, vinegar, salt, and pepper to taste. Reduce heat to low and simmer for 10 minutes, or until onions are golden brown. Add chicken broth, a tablespoon at a time as need to keep onions from sticking (you might not need the entire 1/3 cup.) Remove from heat and set aside.

4) Broil or grill hamburgers until cooked through, approximately 6 minutes per side. Set buns facing down on grill or facing up under broiler for 1 minute, or until lightly toasted. Spread 1 tablespoon of mustard-mayonnaise mixture on bottom or four buns, lay a burger on top of mustard, top with onions, lettuce (if desired), and the other bun half. Serve warm. Makes 4 burgers.

Nutritional Analysis per burger: 303 Calories; 14 percent fat (4.7 grams); < 1 gram saturated fat; 43 percent protein; 43 percent carbohydrate; 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.

Scotch broth is the technical name for this delicious Stew, but broth it is not! This stew is thick and creamy, with just a hint of cinnamon to compliment the tender flavor of lamb. A great dish to serve on St. Patrick’s day! To round out the dish, serve with a tossed salad and whole grain bread.

Ingredients:

1 tablespoon olive oil

2 small lamb loin chops, (approximately 1 pound), trim all fat

salt and pepper

1 onion, chopped

2 celery stalks, chopped

3 carrots, peeled and chopped

1 leek (white part only), sliced thinly

2 cloves garlic, minced

6 cups water

1 tablespoon “Better Than Bouillion” beef base

2 bay leaves

1 cinnamon stick

2/3 cup pearl barley

1 teaspoon fresh thyme leaves, chopped

1 teaspoon fresh rosemary, chopped

salt and pepper to taste

Directions:

1) Heat olive oil in a large soup pot or Dutch oven. Salt and pepper chops, add to pot, and cook over medium heat until brown on both sides, approximately 3 minutes per side. Remove from pot.

2) Add onions, celery, carrots, leeks, and garlic to the pot, saute until tender for 5 to 7 minutes or until onions are translucent.

3) Add water, beef base, bay leaves, cinnamon, barley, seasonings, and lamb chops to pot. Bring to a boil, reduce heat to low, and simmer uncovered for 45 minutes, or until broth thickens. (If stew becomes too thick, add more water.)

4) Remove lamb chops, cinnamon, and bay leaves. Let chops cool then remove meat from bone and cut into small pieces. Return lamb to pot. Season with salt and pepper to taste. Heat through, ladle into bowls, and serve. Makes 6 servings.

This soup is especially good served the next day!

Nutritional Analysis per serving: 173 Calories; 22 percent fat (4 grams); < 1 gram saturated fat; 18 percent protein; 60 percent carbohydrate; 5.6 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.

This salad is a meal in itself. Serve with Crusty French Bread for lunch or dinner. You can prepare the onion-pea pod mixture ahead of time and reheat just before serving. Go easy on the dressing; it may be almost fat-free, but it’s packed with flavor!

Ingredients:

Dressing:

4 tablespoons green onions, thinly sliced

3 tablespoons rice wine vinegar

2 1/2 tablespoons soy sauce

2 teaspoons sesame seeds

3 cloves garlic, minced

1 teaspoon dark sesame oil

1 tablespoon fresh lime juice

pinch of red pepper flakes

Salad:

1 teaspoon dark sesame oil

1 cup red onion, thinly sliced

1 1/2 cups corn kernels (fresh is best, but frozen will do)

1 1/2 cups Chinese pea pods, de-veined and rinsed

16 ounces salmon fillet

1 teaspoon dark sesame oil

1 teaspoon sesame seeds

10 cups baby spinach, washed, stemmed, and patted dry

1 cup jicama, peeled and sliced into matchsticks

24 cherry tomatoes, halved

Directions:

Preheat broiler.

1) Dressing: Combine all ingredients and set aside for flavors to blend.

2) Heat 1 teaspoon sesame oil in large skillet over medium heat. Add onions and saute for 8 minutes, stirring frequently. Add corn and pea pods and continue to saute over medium-high, stirring frequently, for an additional 8 minutes or until corn kernels are toasted and pea pods are cooked but crispy. Set aside.

3) Rub salmon with 1 teaspoon sesame oil and sprinkle with 1 teaspoon sesame seeds. Place on foil-lined cookie sheet and broil for 4 to 5 minutes or until meat flakes easily with a fork (middle may be just barely done).

4) Divide spinach onto four plates. Top with equal amounts of onion-pea pod mixture and jicama. Place 12 cherry tomato halves around sides of spinach and top salad with 1/4 of salmon. Drizzle with dressing to taste, approximately 2 to 3 tablespoons. Makes 4 servings.

Nutritional Analysis per serving: 365 Calories: 31 percent fat (12.5 grams); 2 grams saturated fat; 2 grams omega-3 fats; 34 percent protein; 35 percent carbohydrate; 9.5 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.

Hot Italian sausage and fresh spinach give this soup its distinctive flavor and appeal. Add a tossed salad and Crusty French Bread to complete this hearty meal!

Ingredients:

2 tablespoons olive oil

1 cup sweet onion, diced

1/2 cup carrots, peeled and diced

1/2 cup celery, diced

1 1/2 cups lentils, rinsed

5 cups fat-free chicken broth

2 cups stewed tomatoes, chopped with juices

1/3 pound hot Italian sausage, browned and well-drained

1 bay leaf

1 teaspoon each: dried thyme, basil, fennel seeds (crushed)

1/2 teaspoon salt

2 cups fresh spinach, chopped

1 cup fat-free half & half

Directions:

1) In a large soup pot or Dutch oven, heat olive oil over medium heat. Add onions, carrots, and celery. Saute until soft, about 5 minutes.

2) Add lentils, chicken broth, tomatoes, sausage, and all seasonings including salt.  Bring to a boil, reduce heat to medium-low and simmer for 40 minutes, or until lentils are soft.

3) During last 5 minutes of cooking, add spinach and half & half, stir well, and continue to cook until spinach is wilted, about 3 minutes. (If soup is too thick, add additional chicken broth or half & half.) Serve immediately. Makes 8 servings.

Nutritional Analysis per serving: 283 Calories; 29 percent fat (9 grams); 2.3 grams saturated fat; 27 percent protein; 44 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.

This salad is great with a loaf of Crusty French Bread, and is high in B vitamins, vitamin C, magnesium, and trace minerals like copper, iron, manganese, and zinc. Whew! You probably feel better just making this salad!

Ingredients:

Vinaigrette:

1/3 cup red wine vinegar

1/4 cup olive oil

2 cloves garlic, minced

2 teaspoons dried basil

1 teaspoon sugar

Salad:

1 pound farfalle (bow-tie pasta)

1 (6-ounce) bag pre-washed baby spinach, chopped

12 cherry tomatoes cut into quarters

1/2 red onion, thinly sliced

1 small cucumber, peeled, sliced one inch thick, then diced

1/4 cup fresh parsley, chopped

3 tablespoons chopped olives

2 tablespoons capers, rinsed

1/4 cup Feta cheese, crumbled

Directions:

1) Combine all vinaigrette ingredients, mix well, and set aside.

2) Cook pasta in a large pot according to directions on package, drain, and return pasta to pot.

3) Add spinach, tomatoes, onion, cucumber, parsley, olives, and capers. Mix to blend.

4) Pour red wine vinaigrette over pasta, stir gently.

5) Transfer pasta salad into a large pasta bowl. Sprinkle with Feta cheese. Cover and chill at least one hour or overnight. (You might need to drizzle with a little olive oil and red wine vinegar, if chilled overnight, since pasta will absorb vinaigrette.) Makes 8 servings, approximately 1 cup each.

Nutritional Analysis per serving: 326 Calories; 28 percent fat (10 grams); 2 grams saturated fat; 12 percent protein; 60 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.

[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.