In a medium serving bowl, combine the tomatoes, cucumber, onion, cheese, and dressing. Toss well. Season to taste with salt and pepper. Serve immediately.
Yield: 6 servings (3 cups); Serving = 1/2 cup
Preheat the oven to 400°F. Place the parsnips, rutabagas, and turnips on a 15" x 10" baking sheet. Drizzle with the oil and sprinkle with the rosemary, thyme, mustard, and salt. Toss well and distribute evenly over the pan. Roast, stirring or shaking the vegetables every 15 minutes, until they’re tender and evenly browned, or about 45 minutes. Sprinkle with black pepper; taste and adjust the seasonings. Serve hot or at room temperature.
Yield: 4 servings
In a large skillet, heat the water over medium heat. Add the onions; cook, stirring, until transparent, about 2 minutes. Add the soy sauce.
Add the kale; cook, stirring, until the kale is wilted, about 2 minutes. Add 1/4 cup of water as needed to cover; simmer, covered, 15 minutes. Cook until desired consistency.
Drain, add oil, vinegar, pepper and serve.
Yield: 4 Servings
Combine the peanut butter, soy sauce, lemon juice, garlic, pepper flakes, and water in a blender and process until smooth.
Yield: 4 Servings
Preheat the oven to 400 °F.
Cut the squash in half, scoop out and discard the seeds, and cut the squash into 1" cubes.
In a large glass or plastic mixing bowl, combine the squash, olive oil, thyme, salt, and pepper and toss to mix well. Transfer in a single layer, not touching, to a large nonstick baking sheet. Roast, turning the pieces once about halfway through, until tender and cooked through, about 40 minutes. Serve immediately.
Yield: 4 (generous 3/4 cup) servings
In a 3-quart casserole, whisk the pumpkin, milk, egg substitute, maple syrup, cornstarch, cinnamon, nutmeg, and ginger.
Cover with vented plastic wrap; microwave on HIGH for 10 minutes, stirring once. Stir, cover and microwave on MEDIUM for 15 minutes, stirring twice. Let stand for 15 minutes.
Yield: 4 servings
In a blender, puree enough of the strawberries, about 1/2 cup, to make 1/4 cup of puree. Transfer to a small bowl and stir in the mint, honey, and yogurt.
Line individual salad plates with the lettuce. Arrange the remaining strawberries and other fruit on the lettuce. Top with the strawberry-cream dressing.
Yield: 4 Servings
Place the frozen fruit and the juice in the jar of a blender or bowl of a food processor. Blend or process until smooth, scraping down the sides of the container as necessary. Add extra juice if needed. Best if served immediately though it can be frozen. Garnish with fresh mint.
Yield: 4 servings
Mix together the cocoa, sugar, and boiling water. Stir in the water and milk; microwave until hot.
Yield: 4 servings
Heat sesame oil in a large skillet over medium heat. Add mustard seed and coat with oil, cook about 2 minutes without burning.
Add cumin seed and ginger and cook an additional minute. Add cauliflower, water, turmeric, crushed red pepper and salt. Bring to a boil then cover and reduce heat. Cook for about 15 minutes until cauliflower is soft.
Sprinkle with paprika and serve.
Yield: 6 Servings
Preheat oven to 350 degrees F. In a large nonstick skillet, sauté the onion in a tablespoon of Smart Balance over medium-high heat until soft, about 10 to 12 minutes. Add the cumin and cook for another minute.
Using a rubber spatula, scrape the contents of the skillet into a 12-inch baking dish. Sprinkle the onions with the thyme and brown sugar.
Wash off the butternut squash, then cut it open and remove the seeds. Cut into manageable chunks and peel with a vegetable peeler. Cut into 1-inch cubes. Sprinkle the squash with salt and pepper. Put the cubes into the baking dish and gently mix with the onion mixture.
Bake covered for 60 minutes, or until the squash is tender. Allow to cool for 10 minutes before serving.
Yield: 4 servings
In a small saucepan, combine the carrots, water, cinnamon stick, and salt. Bring to a boil, then reduce the heat. Cover and simmer for 5 to 8 minutes or until the carrots are crisp-tender. Drain the carrots and discard the cinnamon stick.
Transfer the carrots to a serving bowl. In the saucepan, heat together the brown sugar, Smart Balance, parsley, and ginger until the margarine and brown sugar are melted. Drizzle the mixture over the carrots and gently toss until coated.
Yield: 8 Servings
Combine all ingredients in a bowl; mix well. Divide mixture in half.
Combine half the mixture and protein, such as steak, in a food-safe plastic bag. Turn to coat. Marinate overnight in refrigerator.
After grilling meat, top with leftover marinade (the other half of original marinade).
Yield: 2 Servings
In large nonstick skillet, sauté carrots and scallions in Smart Balance for 2 minutes. Add broth, thyme, sugar, and pepper. Simmer for 5 minutes. Stir in peas and simmer until liquid is reduced and vegetables are crisp-tender, about 5 minutes. Garnish with mint.
Yield: 4 Servings
Place the frozen fruit, the juice, and the cinnamon or vanilla extract (if desired) in a blender or food processor. Blend or process until smooth, scraping down the sides of the container as necessary. Add extra juice if needed. The sorbet is best if served immediately, although it can be frozen. Garnish with fresh mint.
Yield: 4 servings
In a small bowl, whisk together the sour cream, yogurt, vinegar, sugar, salt (if using) and pepper.
In a medium bowl, combine the cucumbers and onions. Add the dressing and toss to coat well.
Cover and chill in the refrigerator for at least 15 minutes to blend all the flavors.
Yield: 8 Servings
Whisk together rice wine or red wine vinegar, garlic (or shallot), Dijon mustard, salt, and pepper.
Slowly drizzle in oil while continuing to whisk. Keep in a jar with a tight-fitting lid.
Note: This dressing will keep, refrigerated, about one week.
Yield: 1 cup; Serving = 2 teaspoons
Position a rack in the center of the oven and preheat the oven to 400 F.
Lightly coat a nonstick 12-cup muffin pan with cooking oil spray. In a medium bowl, combine the bran, flour, flaxseed, baking soda, cinnamon, and salt. Set aside. In another medium bowl or in a blender, combine the milk, agave nectar or honey, bananas, egg, oil, and vanilla until smooth.
Make a well in the center of the dry ingredients and pour in 1/3 of the liquid mixture. Using a spoon, stir until smooth. Add the remaining liquid mixture and stir just until combined. Add the blueberries and prunes, if desired; stir again, but do not overmix.
Spoon 1/4 cup batter into each prepared muffin cup. Bake for about 14 minutes, or until the tops spring back when pressed gently in the centers. Do not overbake. Cool in the pan on a wire rack for 10 minutes before removing the muffins from the pan. Serve warm, or cool completely on the rack.
Note: If you can’t find ground flaxseed in your local health food store, you can grind whole flaxseeds in a clean spice grinder to the consistency of cornmeal.
Makes 24 (1 Serving = 1/2 muffin)
Preheat the oven to 400 °F. Lightly mist a large nonstick baking sheet with the olive oil spray.
In a large resealable plastic bag, combine the broccoli, vinaigrette, and vinegar. Shake the bag to coat well. Arrange the broccoli in a single layer, not touching, on the prepared baking sheet. Bake for 12 to 15 minutes, or until the broccoli is crisp-tender and lightly browned. Serve immediately.
Yield: 4 servings
Ahead of Time: In a bowl, combine oats, nuts, and cinnamon. Add honey and toss to coat. (Mixture will form clumps that will separate during baking.) Spread mixture evenly in a 9 x 13-inch baking dish.
Bake at 350 degrees F for 5 minutes. Using a wide spatula, lift and turn mixture over. Bake for 5 minutes more. Remove from oven and turn mixture again. Let cool on a wire rack.
Stir in wheat germ, apples, and raisins. Store muesli in a tightly covered container for up to 1 month.
Yield: 6 Cups; Serving = 1/4 cup
In a small saucepan, simmer the apple slices and apple juice until the slices are tender but retain their shape, about 8 minutes. Remove the pan from the heat. Using a slotted spoon, remove the apples and set aside. Reserve the juice.
In a cup, combine the cornstarch, cardamom and water; stir into the reserved apple juice. Heat mixture to boiling, stirring, and cook until thickened and clear. Set aside. In a shallow bowl, combine the egg and vanilla. Dip the bread slices in the egg mixture, turning to coat both sides.
In a nonstick skillet, lightly brown the bread on both sides. Remove to serving plates. Arrange the apple slices on the toast. Spoon the apple syrup on top.
Yield: 4 Servings
Put everything in the blender and blend. Serve immediately.
Yield: 4 Servings
Position a rack in the center of the oven and preheat oven to 400 degrees Fahrenheit. Lightly coat 24 nonstick miniature muffin cups with cooking oil spray.
In a medium bowl, combine bran, flour, flaxseed, baking soda, cinnamon, and salt. Set aside. In another medium bowl or in a blender, combine the milk, honey, banana, egg, olive oil, and vanilla extract until smooth.
Make a well in the center of the dry ingredients, and pour in one-third of the liquid mixture. Using a spoon, stir until smooth. Add remaining liquid mixture and stir just until combined. Add blueberries and stir again, but do not over mix.
Spoon 2 tablespoons of batter into each prepared muffin cup. Bake about 8 minutes, or until the tops spring back when pressed gently in the centers. Do not overbake. Cool in the pan on a wire rack for 10 minutes before removing from the cups. Serve warm or cool completely on the rack.
Make-Ahead Tip: To freeze these muffins for later use, wrap cooled muffins tightly in plastic wrap and place in freezer bags. Freeze for up to three months.
Yield: 24 miniature muffins; Serving = 1 muffin
Preheat the oven to 200°F.
In a small bowl, combine the buttermilk, flour, egg white, baking soda, vanilla, and salt. Whisk just until blended. Stir in the blueberries. Let stand for 10 minutes.
Heat a large nonstick skillet over medium heat until it is hot enough for a spritz of water to sizzle on it. With an oven mitt, briefly remove the pan from the heat to mist lightly with I Can’t Believe It’s Not Butter! cooking spray. Return the pan to the heat. Pour the batter in 1⁄8-cup dollops onto the skillet to form 3 or 4 pancakes. Cook for about 2 minutes, or until bubbles appear on the tops and the bottoms are golden brown. Flip. Cook for about 2 minutes, or until browned on the bottom. Transfer to an oven-proof plate. Cover with aluminum foil. Place in the oven to keep warm. Repeat with cooking spray and the remaining batter to make 8 pancakes total.
Place 2 pancakes on each of 4 serving plates. Serve immediately with I Can’t Believe It’s Not Butter! spray, syrup, and/or fruit spread, if desired.
Yield: Makes 4 servings (1 Serving = 2 pancakes)
In a hot-air popcorn popper or microwave, pop the kernels following the package directions. Transfer to a large bowl. Spray the popcorn with 5 spritzes of I Can’t Believe It’s Not Butter!® spray. Toss to coat. Repeat spraying and tossing four times for a total of 25 spritzes. Sprinkle with 1/2 teaspoon of cheese and a pinch of garlic powder. Toss the popcorn. Repeat, spritzing and sprinkling seasonings three more times, until all of the remaining cheese and garlic powder are used (This seems like a lot of work, but it’s the best way to make the toppings stick to the popcorn.)
Yield: 2 Servings
Heat broth and water in a large stockpot. Add squash and bay leaf to broth. Bring to a boil; reduce heat and let simmer.
Meanwhile, heat oil in a large skillet over medium heat. Sauté onions 5 to 8 minutes, until soft. Add all mushrooms and sauté until soft and lightly browned, about 10 minutes, adding a little broth if they become too dry. Transfer to stockpot. Cook until squash is tender, 5 to 8 minutes. Stir in parsley.
Yield: 4 Servings
In a medium bowl, combine the beans, onion, tomato, basil, oil, vinegar, garlic, and ground black pepper. Serve immediately or chill until ready to serve.
Yield: 3 Servings
Wash lentils and drain well in a sieve. Add lentils and 1½ cups of the chicken broth to a 2-quart saucepan. Bring to a boil, reduce heat, and simmer lentils over low heat until they are tender, but still retain their shape about 20 minutes.
Meanwhile, heat olive oil in a heavy 4-quart saucepan over medium-high heat until hot but not smoking. Add mustard seeds and cook, stirring, until seeds just begin to pop. Carefully add tomatoes, ginger, garlic, and spices. Simmer until the tomatoes are softened and the spices are fragrant, about 4 minutes. Add 1½ cups of the broth; bring to a boil. Reduce heat and simmer, stirring occasionally, for about 4 minutes.
Carefully transfer the tomato-ginger mixture to the bowl of a food processor or a blender jar. Process or blend until smooth. Return to saucepan and add cooked lentils and the remaining 1 cup of chicken broth, stirring to incorporate. Bring soup to a boil, stirring occasionally. Stir in cilantro. Season to taste with salt.
Yield: 1¼ quarts; 6 (¾-cup) servings
Place the bread slice on a serving plate and spread evenly with the cheese. Cut in half diagonally and top each half evenly with the spinach, then the tomato and beef. Evenly space the olive slices on top of the beef and serve.
Yield: 1 serving
In a large saucepan, combine the beans, broth, water, cumin, oregano, black pepper, and ground red pepper. Bring to a boil over high heat. Reduce the heat to low, cover, and simmer, stirring once or twice, for 15 minutes, or until the flavors are blended.
Meanwhile, heat the oil in a small nonstick skillet over medium heat. Add the bell peppers and cook, stirring frequently, for 4 minutes, or until tender.
Ladle half of the soup into a food processor or blender. Process or blend until pureed. Return the puree to the pan; add the lemon peel.
Ladle the soup into bowls and top each serving with the bell peppers.
Yield: 4 Servings
In a medium nonstick saucepan, bring the water to a boil. Add the bulgur. Reduce the heat and simmer, covered, for 15 minutes, or until the water has absorbed. Spread the bulgur evenly over a baking sheet and refrigerate it for 10 minutes to cool.
Meanwhile, in a medium mixing bowl, combine the parsley, tomatoes, cucumbers, mint, lemon juice, salt, and pepper. Add the cooled bulgur and stir until well combined. Serve immediately, or refrigerate and allow the flavors to meld.
Yield: 4 (generous 1-cup) servings
In a large bowl, combine the chickpeas, onion, cucumber, pepper, tomatoes, parsley, garlic, lemon juice, olive oil, and salt. Toss to mix. Allow to stand at room temperature for 10 minutes for flavors to blend.
Yield: 4 Servings
Coat a grill rack with nonstick spray. Preheat a grill. Position the rack 4 inches from the heat and let it get hot. Add the eggplant, squash, onions, and peppers in a single layer. Cook the eggplant, squash, and onions for 2 to 3 minutes per side, or until lightly browned and softened; remove from the grill and set aside. Continue cooking the peppers until charred all over. Transfer the peppers to a paper bag and let stand for 5 minutes. Remove the tops, charred skin, ribs, and seeds from the peppers; discard. Slice the peppers into thin strips. Place the tomatoes in a small bowl and cover with boiling water. Let soak for 10 minutes, or until softened. Drain.
In another small bowl, stir together the cream cheese, goat cheese, sour cream, thyme, pistachios (if using), and tomatoes until well-mixed. Remove the soft insides from the crust of each half of the bread. Discard or reserve for another use. Spread the tomato mixture over both halves of the bread. Layer the grilled vegetables on the bottom half, and then cover with the top half of the bread. Cut into a total of 4 sandwiches.
Yield: 4 servings
In a large bowl, combine the beans, green and red peppers, onion, scallions, lime juice, cilantro, oil, and hot-pepper sauce. Serve immediately or chill until ready to serve.
Yield: 4 Servings
Toss the edamame, vinegar, oil, salt, pepper, and cilantro together in a large bowl.
Serve chilled or at room temperature.
Yield: 4 Servings
Spread the mustard evenly inside the 4 chicken breasts. In a small nonstick skillet over medium heat, quickly sear the ham for about 30 seconds on each side. Place a slice of ham on 1 side of each piece of chicken. Place 1 slice of cheese folded in half over the top of the ham. Fold over the butterflied chicken breast to create a pocket. Tuck in the cheese so it’s well concealed. Season each breast with salt, pepper, and rosemary.
Lightly coat a skillet with cooking oil spray. Gently place each breast in the pan. Cook on medium to low heat for 6 to 8 minutes, until golden brown, then turn over the breasts and brown the other side. Once the chicken is fully cooked, remove it from the pan momentarily and drain any excess grease from the skillet. Return the skillet to the heat, add the broth, then place the chicken in the broth. Simmer for 3 to 4 minutes. Serve immediately.
Yield: 4 servings
In a large bowl, combine the chickpeas, tomato, garlic, lime juice, cilantro, oil, and cumin. Mix well and serve with salad or rice.
Yield: 4 Servings
In a large nonstick saucepan, combine three-fourths of the black beans, one-half of the tomatoes, and the water and bring to a simmer over medium heat. With an immersion blender, puree until mostly smooth. (Note: When using an immersion blender, make sure not to scratch the bottom of your nonstick pan.)
Add the remaining black beans and tomatoes, along with the celery, onion, jalapeno, garlic, and cumin. Season with black pepper and red pepper flakes. Cover the pot, leaving the lid slightly ajar for steam to escape, and reduce the heat to low. Simmer for 20 to 25 minutes longer, or until the vegetables are tender. Divide the soup evenly among 6 soup bowls and serve.
Yield: 6 servings; Serving = 1 cup
In a large bowl, combine the chicken, apple, celery, pecans, parsley, onion, mint, jalapeno pepper (if desired), salt, lemon juice, and oil; stir. Add the avocado; toss gently until all the ingredients are combined, leaving some diced avocado visible while mashing some. Serve over the mixed greens.
Yield: 4 servings
Soak 8 (6") wooden skewers in water for at least 30 minutes (or have metal skewers ready). Preheat a grill to high.
Add the beef, garlic, ginger, scallions, and soy sauce to a medium bowl. Mix well to combine. Season with salt.
Divide the mixture into 8 equal portions. Take 1 portion and shape it around a skewer, flattening the meat so it’s about 1-1⁄2" wide and covers about 5" of the skewer’s length. Place the finished skewer on a dinner plate. Repeat with the remaining meat mixture and skewers. Transfer the plate to the freezer and let the skewers sit about 10 minutes.
Grill the skewers for 2 to 3 minutes per side, or until the meat is cooked through and no longer pink. Divide the yakitori among 4 serving plates, and serve immediately, alongside the dressing for dipping, if desired.
Note: Be careful not to overdo the dressing or the dipping. Each tablespoon of my suggested dressing adds 40 calories, 3.5 grams of fat, and 120 milligrams of sodium.
Yield: 4 servings
Preheat the oven to 400°F. Lightly mist a small nonstick baking sheet with oil spray.
In a medium shallow bowl, combine the yogurt, basil, oregano, thyme, garlic powder, salt, and pepper. Stir to mix well.
Place 2 tablespoons of the breadcrumbs in another medium shallow bowl. Set next to the yogurt mixture. Dip 1 breast into the yogurt mixture to coat. Transfer to the breadcrumbs to coat evenly. Place it on the prepared baking sheet. Add the remaining 2 tablespoons breadcrumbs to the breadcrumb bowl. Repeat the procedure with the second breast. Place, not touching the other breast, on the baking sheet.
Bake for 10 minutes. Flip the chicken and bake for 8 to 10 minutes, or until no longer pink. Serve immediately with mustard or marinara sauce to taste on the side, if desired.
Yield: 3 Servings; Serving = 2 and 2/3 ounces of chicken
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Heat the oil in a 3-quart saucepan over medium heat. Add the onion and cook for about 4 minutes, or until softened. Add the ginger and garlic and cook, stirring, until light golden. Add the curry powder, coriander, and cumin. Cook, stirring well, for 1 minute, or until fragrant. Add the tomatoes, coconut milk, broth, and fish sauce and bring just to a boil. Stir in the lentils and cilantro. Keep the mixture warm.
Preheat the charcoal grill. Brush the chicken breasts lightly with olive oil and arrange them on a rack set about 6 inches over the glowing coals. Grill the breasts for about 4 minutes on each side, or until they’re just cooked through and the juices run clear. (Alternatively, the chicken may be grilled on a hot, ridged grill pan over medium-high heat.) Season with salt and pepper. Place the chicken on dinner plates and top with the warm curry sauce. If the sauce becomes too thick, additional broth or water may be added.
Notes: Light coconut milk has less fat, fewer calories, and lighter flavor than regular coconut milk.
Fish sauce, also called nuoc nam, is a flavoring ingredient available in Asian markets, specialty foods stores, and some supermarkets.
Yield: 6 servings
In a 1-quart plastic bag, combine the lime juice, basil, mint, cilantro, soy sauce, oil, garlic, and curry powder.
Place the chicken between two pieces of waxed paper. Using a chef’s mallet, pound the chicken pieces to a uniform thickness. Add the chicken to the mixture in the bag. Close the bag securely and turn the bag to coat the chicken with the marinade. Refrigerate overnight, turning the bag occasionally.
Grill the chicken over hot coals, 6 to 8 minutes per side. Or broil the chicken 2 inches from the heat, 5 to 6 minutes per side.
Yield: 4 Servings
Preheat the oven to 350°F. Lightly mist a small roasting pan or ovenproof skillet (just large enough to hold the pork) with oil spray. Set aside.
In a small bowl, combine the cumin, cinnamon, salt, black pepper, allspice, garlic powder, and chipotle pepper. Rub the pork evenly with the olive oil. Then rub the spice mixture evenly over it until it is coated. Cover loosely with plastic wrap. Refrigerate for 15 minutes.
Meanwhile, in a small bowl, combine the honey, garlic, and hot-pepper sauce. Whisk to mix. Set aside.
Set a large nonstick skillet over medium-high heat until it is hot enough for a spritz of water to sizzle on it. With an oven mitt, briefly remove the pan from the heat to lightly mist with oil spray. Place the pork in the pan. Cook for 1 minute per side, or until browned on all sides. Transfer to the reserved pan. With a basting brush, evenly coat the pork with the reserved honey mixture.
Roast the tenderloin in the oven for 16 to 18 minutes, or until a thermometer inserted in the center reaches 155°F and the juices run clear. Remove from the oven. Cover the pork loosely with aluminum foil. Let stand for 10 minutes. Transfer the pork to a cutting board. Holding a knife at a 45° angle, cut into thin slices. Serve immediately.
Yield: 8 Servings; Serving = 2 ounces of pork
Brown the beef and onion in a large nonstick skillet. Add the flour to the skillet and stir the beef until coated. Add the mushrooms, water, mustard, paprika, and sour cream to the mixture, stirring constantly until the sauce develops a creamy consistency.
Yield: 4 Servings
In a 3-quart saucepan, combine water, split peas, onions, parsnips, carrots, celery flakes and rosemary; bring to a boil over high heat. Reduce the heat to low; simmer, stirring occasionally, for 1½ to 2 hours, or until thick and the water has been absorbed.
Yield: 6 Servings
