Chilled Apple Oatmeal

Top this oatmeal with some fresh raspberries or dried cherries to add sweetness and get an extra antioxidant boost. This recipe’s lignans, found in oats, and calcium, found in milk, may help prevent pancreas and liver cancers. Additionally, Green tea is rich in catechins, which reduce growth of blood vessels needed for tumor growth.

Ingredients

Makes 2 servings, about 3/4 cup each

1/2 cup rolled oats (quick or old-fashioned)

1/2 cup low-fat 1% milk

1/2 cup plain non-fat yogurt

1/4 cup natural unsweetened applesauce

1 tsp almonds, coarsely chopped

1 tsp pumpkin seeds

1/4 tsp low-calorie sugar substitute

1/8 tsp ground cinnamon

Directions
Combine all ingredients in a medium bowl. Stir well, cover with plastic wrap and refrigerate overnight. Serve chilled.

Banana Berry Breakfast Shake

The night before preparing this shake, wrap sliced banana in plastic wrap or place in a freezer storage bag and freeze. This recipe’s anthocyanins, found in berries, and calcium, found in milk, may help prevent colon and breast cancers.

Ingredients

Makes 2 servings

1 medium banana, sliced into chunks and frozen

1/4 cup fresh or frozen unsweetened blueberries

1/4 cup fresh or frozen unsweetened raspberries

1-1/2 cups low-fat (1%) milk

1/2 tsp vanilla extract

1/4 tsp almond extract

Pinch of ground cinnamon

Directions

In a blender, combine all ingredients except cinnamon. Blend 20 seconds or more until smooth. Pour into glasses and garnish with a sprinkle of ground cinnamon.

Pork Chops with Cherry Sauce

Pork is one of those protein sources of which you should limit your consumption. However, when you choose to eat pork chops, preparing them with recipes such as this low-calorie one will maximize your antioxidant intake. This recipe’s allicin, found in shallots, and anthocyanins, found in cherries, may help prevent the following lung and breast cancers.

Ingredients

Makes 4 servings

4 (about 3/4 lb total weight) boneless center cut organic pork loin chops, medium thickness

1/2 cup bottled reduced-fat balsamic vinaigrette

Nonstick olive oil flavor cooking spray

1/2 cup shallots, thinly sliced

1/2 cup low-sodium chicken broth

1/2 cup dried cherries

Salt and freshly ground pepper

Directions

Place pork and vinaigrette in shallow baking dish and turn once to coat; marinate 10 to 15 minutes. Spray a medium skillet with nonstick cooking spray and place over medium heat. Lift pork, shake off excess marinade and transfer to skillet, reserving marinade in dish. Sauté pork chops until brown, about 3 to 4 minutes per side. Transfer chops to a plate. Add shallots to skillet and stir until softened, about 1 minute. Add chicken broth, cherries and reserved marinade. Bring to a low boil. Return chops to skillet and simmer until pork is cooked thoroughly, cherries are tender and the sauce has slightly reduced—about 3 minutes per side. Season with salt and pepper as desired. Serve chops on dinner plates, topped with cherry sauce.

Salmon BLTs with Herb Dressing

You can grill the salmon indoors on a stovetop or stand alone grill, with equally tasty results. Grilling covered allows the fish to heat by convection and decreases carcinogen exposure. This recipe’s selenium, found in salmon, and folate, found in lettuce, may help prevent kidney and ovarian cancers.

Ingredients

Makes 4 salmon BLTs

Nonstick cooking spray, olive oil style

2-1/2 tbsp low-fat sour cream

2 tbsp plain low-fat yogurt

2 tsp chives, snipped

1 tsp garlic, minced

4 salmon fillets, with skin, about 1-inch thick (about 5 oz each)

8 slices whole grain bread

4 large romaine or butter lettuce leaves

2 ripe but firm medium tomatoes

6 slices fully cooked turkey bacon, each slice broken in half

Directions

Spray grill rack with nonstick spray and prepare outdoor grill for covered, direct grilling over medium heat. Stir sour cream, yogurt, chives and garlic together in a small bowl until well blended; set aside. Sprinkle salmon with salt and pepper as desired. Place salmon, skin side facing down, on heated grill rack; cook covered about 11 to 12 minutes, until salmon is opaque, but do not turn. Slide thin metal spatula or pancake turner between skin and salmon meat and transfer salmon to a plate (discard skin). Toast bread on grill rack about 1 minute per side. Spread herb dressing on 1 side of each of 4 toasted bread slides. Top with 1 folded lettuce leaf, 1 salmon fillet, 2 or 3 slices of tomato, and 3 half-pieces turkey bacon. Place top toasted bread slice on each sandwich and serve.

Can’t Miss Red Snapper

Ingredients

• 4 (8-ounce) red snapper fillets, about 1/2-inch thick
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 1 cup chopped onions
• 1 green bell pepper, chopped
• 1/2 cup (1 stick) butter
• 1 tablespoon Worcestershire sauce
• 1 cup freshly grated Parmesan

Directions

Preheat oven to 350 degrees F.

Season the fish with the salt and pepper. Spread the onions and pepper in a 13 by 9-inch glass baking dish and place the fish on top. Dot the fish with butter. Sprinkle with a little Worcestershire sauce. Bake for 12 minutes, then baste fish with pan juices. Sprinkle the fish with Parmesan and then place under the broiler for about 2 minutes or until the cheese browns. To serve, spoon the vegetables over the fish.

Chicken Chili

Ingredients

• 4 cups chopped yellow onions (3 onions)
• 1/8 cup good olive oil, plus extra for chicken
• 1/8 cup minced garlic (2 cloves)
• 2 red bell peppers, cored, seeded, and large-diced
• 2 yellow bell peppers, cored, seeded, and large-diced
• 1 teaspoon chili powder
• 1 teaspoon ground cumin
• 1/4 teaspoon dried red pepper flakes, or to taste
• 1/4 teaspoon cayenne pepper, or to taste
• 2 teaspoons kosher salt, plus more for chicken
• 2 (28-ounce) cans whole peeled plum tomatoes in puree, undrained
• 1/4 cup minced fresh basil leaves
• 4 split chicken breasts, bone in, skin on
• Freshly ground black pepper

For serving:

• Chopped onions, corn chips, grated cheddar, sour cream

Directions

Cook the onions in the oil over medium-low heat for 10 to 15 minutes, until translucent. Add the garlic and cook for 1 more minute. Add the bell peppers, chili powder, cumin, red pepper flakes, cayenne, and salt. Cook for 1 minute. Crush the tomatoes by hand or in batches in a food processor fitted with a steel blade (pulse 6 to 8 times). Add to the pot with the basil. Bring to a boil, then reduce the heat and simmer, uncovered, for 30 minutes, stirring occasionally.

Preheat the oven to 350 degrees F.

Rub the chicken breasts with olive oil and place them on a baking sheet. Sprinkle generously with salt and pepper. Roast the chicken for 35 to 40 minutes, until just cooked. Let cool slightly. Separate the meat from the bones and skin and cut it into 3/4-inch chunks. Add to the chili and simmer, uncovered, for another 20 minutes. Serve with the toppings, or refrigerate and reheat gently before serving.

Turkey Meatballs with Quick And Spicy Tomato Sauce and Whole-Wheat Spaghetti

Ingredients

Sauce:

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 4 cloves garlic, minced
• 3 tablespoons tomato paste
• 1 (28-ounce) can crushed fire-roasted tomatoes, liquid included
• 1 teaspoon finely minced canned chipotle en adobo and sauce, or more to taste
• 2 teaspoons chopped oregano leaves
• 1 sprig fresh rosemary
• Salt
• 1/4 cup torn fresh basil leaves

Meatballs:

• Cooking spray
• 1 pound ground turkey meat
• 1 slice fresh whole-wheat bread, crusts removed, pulsed into crumbs
• 1/4 cup grated Parmesan, plus more for serving
• 1/2 cup finely grated carrot
• 1/2 cup finely chopped onion
• 2 large cloves garlic, minced
• 2 tablespoons minced fresh parsley leaves, plus more for garnish
• 2 teaspoons minced fresh thyme leaves
• 1 egg, lightly beaten
• 1/2 teaspoon salt
• Freshly ground black pepper
• 1 box (16 ounces) whole-wheat spaghetti

Directions

Fill a large stockpot with water and bring to a boil for pasta.

Make Sauce:

In a 4-quart saucepan heat the oil over medium heat. Saute the onions until translucent, about 3 minutes, then add the garlic and cook for 1 minute more. Add tomato paste, tomatoes, chipotles, oregano, rosemary, and salt. Bring all the ingredients to a low boil, reduce heat and cook for approximately 15 minutes, until liquid has evaporated slightly. Season with salt and pepper, to taste. While sauce is cooking, make meatballs.

Meatballs:

Preheat the broiler. Spray a baking sheet with cooking spray. Combine the turkey with all other ingredients in a large work bowl. Form into 2 1/2 -inch balls and place on a baking sheet. Broil for 10 minutes, or until browned and almost entirely cooked through.

Meanwhile, remove rosemary sprig from sauce and add fresh basil. Add the meatballs to the sauce, cover, and cook additional 10 minutes, or until sauce has slightly thickened and meatballs have absorbed some of the sauce. While the meatballs are cooking, cook the whole-wheat spaghetti according to package directions.

Drain the pasta and return it to the pot. Add the sauce and meatballs, toss and heat through over medium heat. Divide evenly among 4 pasta bowls and garnish with parsley and 1 tablespoon grated Parmesan.

Yield: 6 servings (1 serving equals about 1 1/3 cups pasta and sauce, plus 2 meatballs

Asian Chicken and Orzo Salad

Ingredients

• 1 (9-ounce) package frozen sugar snap peas
• 1 (16-ounce) package orzo, cooked and drained
• 1 cup water chestnuts, drained and chopped
• 3 cups diced cooked chicken
• 3 green onions, chopped
• 1 medium red bell pepper, diced
• 1/2 cup vegetable oil
• 3 tablespoons rice wine vinegar
• 2 tablespoons soy sauce
• 2 teaspoons hoisin sauce
• 1 (2-ounce) package slivered almonds, toasted (1/2 cup)

Directions

Cook sugar snap peas according to package directions; drain well.

In a large bowl, combine sugar snap peas, orzo, water chestnuts, chicken, green onion, and red bell pepper. In a small bowl, whisk together oil, vinegar, soy sauce, and hoisin sauce. Pour over orzo mixture, tossing gently to coat. Stir in toasted almonds. Cover and chill until ready to serve.

Spicy Vegetable Soup

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 large onion, diced
• 1-3 teaspoons hot paprika, or to taste
• 2 14-ounce cans vegetable broth
• 4 medium plum tomatoes, diced
• 1 medium yellow summer squash, diced
• 2 cups diced cooked potatoes (see Ingredient note)
• 1 1/2 cups green beans , cut into 2-inch pieces
• 2 cups frozen spinach (5 ounces)
• 2 tablespoons sherry vinegar or red-wine vinegar
• 1/4 cup chopped fresh basil or prepared pesto

Directions

Heat oil in a Dutch oven over medium heat. Add onion, cover and cook, stirring occasionally, until beginning to brown, about 6 minutes. Add paprika and cook, stirring, for 30 seconds. Add broth, tomatoes, squash, potatoes and beans; bring to a boil. Reduce heat to a simmer and cook, stirring occasionally, until the vegetables are just tender, about 12 minutes. Stir in spinach and vinegar; continue cooking until heated through, 2 to 4 minutes more. Ladle soup into bowls and top with fresh basil or a dollop of pesto.

Ingredient note: Convenient cooked and diced potatoes can be found in the refrigerated section of the produce and/or dairy department of the supermarket.

Quinoa With Oats

Ingredients:

1 cup quinoa (keen-wa), rinsed
1 cup steel-cut-oats
1/4 tsp sea salt
3 cups water
1 tsp cinnamon
1 tsp vanilla
1/4 cup organic raisins

Preparation

In a medium saucepan with a lid, place the rinsed quinoa, steel cut oats, sea salt, and water. Bring to a boil and reduce heat. Cover and let simmer for 20 – 30 minutes or until water is absorbed. Remove from heat, stir in cinnamon, vanilla and raisins and let sit for several minutes. Serve hot. Add milk, almond milk or rice milk as desired.

This recipe can be made in batches and stored in the refrigerator up to one week. Just heat in the microwave for about 90 seconds, instant oatmeal, only BETTER!

I love this recipe. I eat this every morning for breakfast. It is very nutritious, very filling and will keep you happy until lunch.

Cal: 187 / Cal from fat: 24 / Protein: 6g / Carbs: 37g / Dietary fiber: 1g / Sugars 8 g / Fat: 3g / Sodium: 6mg

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