Mixed Berry Salad

Ingredients

• 2 tablespoons low-fat yogurt (try key-lime or lemon)
• Juice of 1/2 lime (about 1 tablespoon)
• 1 tablespoon fresh mint leaves, torn
• 1 cup cubed cantaloupe
• 4 medium strawberries, stemmed and quartered
• 1/4 cup raspberries
• 1/4 cup blueberries

Directions

Whisk the yogurt, lime juice, and mint together in a medium bowl. Add the fruit and toss to combine. Serve.

Beef Taco Salad with Chunky Tomato Dressing

Ingredients

For the Meat:

• 3/4 pound lean ground beef (90 percent lean or higher)
• 2 cloves garlic, minced
• 1 (15.5-ounce) can black beans, drained and rinsed
• 1 tablespoon chili powder
• 1/4 teaspoon cayenne pepper, plus more to taste
• 1/3 cup water

For the dressing:

• 4 medium tomatoes, diced
• 2 tablespoons olive oil
• 2 tablespoons fresh lime juice
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper

For the salad:

• 2 hearts romaine lettuce, chopped
• 1/2 cup grated Cheddar
• 2 ounces baked corn tortilla chips (about 32 chips)

Directions

Better Beef Lasagna

Ingredients

• 12 ounces whole-wheat lasagna noodles (15 noodles)
• 8 ounces lean ground beef (90 percent lean or higher)
• 2 teaspoons olive oil
• 8 ounces portobello mushrooms, diced (about 3 large mushroom caps)
• 4 cups good quality store-bought marinara sauce
• 1 (15 ounce) container part-skim ricotta cheese
• 1 (10 ounce) package frozen chopped spinach, thawed and well drained
• 1 egg, lightly beaten
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• Pinch ground nutmeg
• 1/4 cup grated Parmesan
• 3 ounces grated part-skim mozzarella cheese (about 2/3 cup)

Directions

Preheat the oven to 375 degrees F.

Cook the noodles al dente according to the directions on the package. Drain them well then lay out on waxed paper to prevent them from sticking to each other.

Heat a large nonstick skillet over a medium-high heat. Add the beef and cook until no longer pink, breaking it up into small pieces as it cooks, about 3 minutes. Transfer the meat to a plate, discarding any fat remaining in the pan.

Add the oil to the same pan and heat over a medium-high heat. Add the mushrooms and cook, stirring occasionally until all the liquid has evaporated and they begin to brown, about 5 minutes. Return the meat to the pan. Stir in 2 cups of the tomato sauce and simmer for 2 minutes.

In a medium bowl combine the ricotta cheese, spinach, egg, the salt, the pepper and nutmeg.

Spread 1 cup of tomato sauce on the bottom of a 9 by 13 inch baking dish. Place a layer of lasagna noodles on top, touching but not overlapping. Spread half of the ricotta mixture on top of the noodles. Add another layer of noodles. Top with half the beef-mushroom mixture. Repeat with another layer of noodles, then remaining cheese mixture, more noodles, then remaining beef mixture and finally 1 more layer of noodles. Top the final layer of noodles with the remaining sauce, then sprinkle with the grated cheeses. Cover loosely with foil and bake for 45 minutes. Uncover and bake for 15 minutes more.

Nutritional analysis per serving

Calories 530; Total Fat 16 g; (Sat Fat 7 g, Mono Fat 5 g, Poly Fat 0.75 g) ; Protein 35 g; Carb 62 g; Fiber 9 g; Cholesterol 90 mg; Sodium 1150 mg

Excellent source of: Protein, Fiber, Vitamin A, Thiamin, Riboflavin, Niacin, Vitamin B12, Vitamin C, Calcium, Iron, Phosphorus, Potassium, Selenium, Zinc

Good source of: Folate, Copper, Magnesium

Brown Rice, Tomatoes and Basil

Ingredients

• 1 cup Texmati brown rice
• 2 teaspoons kosher salt, divided
• 1/4 cup Champagne or rice wine vinegar
• 2 teaspoons sugar
• 1 tablespoon good olive oil
• Freshly ground black pepper
• 1 pound ripe tomatoes, large-diced
• 1 cup packed basil leaves (1 large bunch), chopped

Directions

Bring 2 1/4 cups water to a boil and add the rice and 1 teaspoon of the salt. Return to a boil, cover, and simmer for 30 to 40 minutes, until the rice is tender and all the water is absorbed. Transfer the rice to a bowl.

Whisk together the vinegar, sugar, olive oil, remaining teaspoon of salt, and a pinch of pepper. Pour over the rice. Add the tomatoes and basil. Mix well and check the seasonings. Serve at room temperature.

Whole Grain Waffles

• 1 1/4 cups all-purpose flour
• 3/4 cup rolled oats
• 1/4 cup firmly packed light brown sugar
• 2 tablespoons wheat germ
• 4 teaspoons baking powder
• 1 teaspoon ground cinnamon
• Pinch fine salt
• 2 large eggs
• 1 1/2 cups milk
• 1/4 cup unsalted butter, melted
• 1/4 cup peanut or walnut oil
• Maple syrup

Directions

Preheat a waffle iron to medium-high.

Whisk the flour with the oats, sugar, wheat germ, baking powder, cinnamon, and salt in a medium bowl. In another medium bowl, lightly whisk the eggs, then add the milk, butter, and oil.

Gently stir the wet ingredients into the dry ingredients with a wooden spoon, to make a batter. Take care not to over work the batter, it’s fine if there are a few lumps.

Pour 1/3 to 1/2 cup of batter per waffle (it depends on the size of your waffle iron) and cook until the outside of the waffle is crisp and inside is cooked through, 3 to 5 minutes. (The time varies depending on the size and spread of a waffle iron). Serve warm with maple syrup. Repeat with remaining batter.

Better Beef Lasagna

Ingredients

• 12 ounces whole-wheat lasagna noodles (15 noodles)
• 8 ounces lean ground beef (90 percent lean or higher)
• 2 teaspoons olive oil
• 8 ounces portobello mushrooms, diced (about 3 large mushroom caps)
• 4 cups good quality store-bought marinara sauce
• 1 (15 ounce) container part-skim ricotta cheese
• 1 (10 ounce) package frozen chopped spinach, thawed and well drained
• 1 egg, lightly beaten
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• Pinch ground nutmeg
• 1/4 cup grated Parmesan
• 3 ounces grated part-skim mozzarella cheese (about 2/3 cup)

Directions

Preheat the oven to 375 degrees F.

Cook the noodles al dente according to the directions on the package. Drain them well then lay out on waxed paper to prevent them from sticking to each other.

Heat a large nonstick skillet over a medium-high heat. Add the beef and cook until no longer pink, breaking it up into small pieces as it cooks, about 3 minutes. Transfer the meat to a plate, discarding any fat remaining in the pan.

Add the oil to the same pan and heat over a medium-high heat. Add the mushrooms and cook, stirring occasionally until all the liquid has evaporated and they begin to brown, about 5 minutes. Return the meat to the pan. Stir in 2 cups of the tomato sauce and simmer for 2 minutes.

In a medium bowl combine the ricotta cheese, spinach, egg, the salt, the pepper and nutmeg.

Spread 1 cup of tomato sauce on the bottom of a 9 by 13 inch baking dish. Place a layer of lasagna noodles on top, touching but not overlapping. Spread half of the ricotta mixture on top of the noodles. Add another layer of noodles. Top with half the beef-mushroom mixture. Repeat with another layer of noodles, then remaining cheese mixture, more noodles, then remaining beef mixture and finally 1 more layer of noodles. Top the final layer of noodles with the remaining sauce, then sprinkle with the grated cheeses. Cover loosely with foil and bake for 45 minutes. Uncover and bake for 15 minutes more.

Nutritional analysis per serving

Calories 530; Total Fat 16 g; (Sat Fat 7 g, Mono Fat 5 g, Poly Fat 0.75 g) ; Protein 35 g; Carb 62 g; Fiber 9 g; Cholesterol 90 mg; Sodium 1150 mg

Excellent source of: Protein, Fiber, Vitamin A, Thiamin, Riboflavin, Niacin, Vitamin B12, Vitamin C, Calcium, Iron, Phosphorus, Potassium, Selenium, Zinc

Good source of: Folate, Copper, Magnesium

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.

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