Arugula Salad

Benefits: Arugula has anti-bacterial and anti-viral properties. Arugula contains indole-3-carbinol and isothiocyanates, which have been shown to suppress the production of inflammation in the body and free radicals. Arugula also contains vitamins A, B-3, B-6, B-9, C, K and iron. Pine nuts contain monounsaturated fat, magnesium, vitamin E, vitamin K and manganese. The pinolenic acid in pine nuts supports healthy cholesterol levels and may have LDL-lowering properties by enhancing the liver's LDL uptake. Tomatoes add lycopene.

For Salad:

Ingredients:

4-Cups Arugula
1/3 - Cucumber sliced thin
½ Cup Cherry Tomatoes, halved
¼ Cup Slivered Almonds

For Dressing:

Use Fruit Version of Basic Salad Dressing (see recipe)

Preparation:

Combine all ingredients to look like a salad
Add Dressing

Serves: 2 Average Cost: $1.99 Calories: 182 Sodium: 15

Benefits: Turkey provides proteins. Napa cabbage provides flavonoids, B vitamins, antioxidants, and iron. Tomatoes provide lycopene. Garlic and onions provide additional nitrates, and ham provides vitamin B3 and zinc. Water chestnuts provide potassium and vitamin B6.

Ingredients:

4 Sprouted Wheat Buns
1 Lb. Ground Turkey
1 Can Water Chestnuts, chopped
4 Scallions, chopped both white and green
2-Tablespoons Honey
1-Tablespoon Fresh Ginger minced
1-Tablespoon Fresh Garlic, minced
2 Eggs, whisked
1-Cup Napa Cabbage (or you can buy Asian slaw in a bag)
1-Teaspoon Bragg's Liquid Aminos
1-Tablespoon Hellman's Olive Oil Mayo 1-Teaspoon Olive Oil
¼-Teaspoon Wasabi Paste

Preparation:

Preheat oven to 350.

In a food processor, pulse water chestnuts, scallions, garlic, ginger, Liquid Aminos. (You want the mixture to be a little chunky.)

Fold in turkey and then eggs.

Shape into 4 patties. Bake on cookie sheet for 30 minutes.

In another bowl, mix cabbage, mayo, olive oil and wasabi paste. Let it sit. Place bottom of bun on plate; add burger, top with slaw and top of bun.

Optional: Cut buns and place open in oven for 1 minute per side to make them warm. Burgers may be grilled as well, if you spray them with sunflower oil first.

Serves 4 Approximate cost $2.24 Calories 215 Sodium 406

Benefits: Chicken provides lycopene, proteins and vitamin B6. Garlic and onion add nitrates. Add a side of steamed broccoli for additional nutrients, high levels of fiber (both soluble and insoluble) and vitamin-C. Broccoli is also rich in antioxidants, vitamin A, iron, vitamin K, B-complex vitamins, zinc, phosphorus and phytonutrients.

Ingredients:

2-4oz. Chicken Breasts
1-Tablespoon Sunflower oil
1-Tablespoon Garlic
¼-Cup Onion, chopped
1-Teaspoon Salt Substitute
1-Cup Chicken Stock

Preparation:

Preheat oven to 350. Oil chicken breasts. Shake spices and garlic on top and press down. Add chicken stock to the bottom of a 8 x 8 baking dish. Place chicken breasts inside, spaced apart. Bake uncovered for 25-30 minutes or until juices are clear. If you have a meat thermometer, internal temperature should be 160.

Serves 2 Approximate cost $2.86 Calories 236 Sodium 113

Benefits: Apple cider vinegar can help with diabetes and blood sugar. Apple cider vinegar has been shown to have an anti-glycemic effect, as the vinegar blocks some of the digestion of starch from raising your blood sugar. Adding fruit will add flavonoids and antioxidants. Adding honey will also help regulate blood sugar levels.

Salads are a good addition to lunch and dinner. Salads help lower cholesterol levels, increase blood flows, provide antioxidants and lycopene, and eating more fiber can help you feel fuller, eat less, and ultimately lose weight.

Ingredients:

½-Cup Olive Oil
3-Tablespoons Unfiltered Apple Cider Vinegar
Salt Substitute, to taste.

Directions:

Mix vinegar with salt substitute.
Add olive oil slowly while whisking.

Versions of the Above: Start with the basic dressing recipe.

Fruit Dressing:

Add 1 cup of any fruit of your choice. (My favorite is pineapple.) In food processor add fruit, vinegar, and salt substitute. Pulverize the fruit and slowly while mixing add sunflower oil and 4 drops of Stevia.

Italian

Add Italian herbs of choice and 2 tablespoons Parmesan cheese.

Honey Mustard

In a food processor add 1 teaspoon dry mustard, 2 tablespoons honey, apple cider vinegar, salt substitute. Slowly add sunflower oil while processor is still running.

Serves 8

Approximate Cost Calories Sodium

Basic Dressing $0.50 124 0
Fruit Dressing $0.87 132 1
Italian: $0.65 139 5
Honey Mustard: $0.68 169 2

Fruit dressing is based on raspberries.

Bean and Cheese Burrito

Benefits: Black beans provide: antioxidants, flavonoids, nitrates and proteins. Tomatoes provide lycopene. Cilantro provides iron and additional antioxidants and the cheese provides additional protein.

Ingredients:

1-Can Black Beans, rinsed very well (1/2 of the sodium is in the juice)
1 Scallion, chopped (both white and green.)
8 Cilantro Leaves
½-Cup Low Sodium Mozzarella
2 Sprouted Wheat Tortillas (look for a 125 sodium, 100 calorie tortilla)

Preparation:

Mash 1/2 of the beans. Spread onto the tortillas adding the rest of the beans to each. Top with scallion, cilantro, and cheese.

Roll once, tuck in ends and roll until you don't see the other end.

Microwave for 30 seconds.

Let it cool. Once you handle it, it is ready to eat.

Serves 2 Approximate cost $1.60 Calories 584 Sodium 143

Benefits: Black beans provide: antioxidants, nitrates and proteins. Black beans also provide flavonoids. Tomatoes (salsa) provide lycopene and garlic provides additional nitrates. Chicken stock provides amino acids such as glycine, proline, and arginine, which all have anti-inflammatory effects. Arginine, for example, has been found to be particularly beneficial for the treatment of whole-body inflammation.

Ingredients:

1-Can Black Beans, rinsed well
1-Cup Unsalted Chicken Stock
¼-Cup Low Sodium Salsa
1-Teaspoon Chopped Garlic
1-Teaspoon Ground Cumin

Preparation:

Mix all together in a pot and simmer 45 minutes.

Serves 3 Approximate Cost $1.20 Calories 228 Sodium 225

Benefits: The berries and honey add antioxidants and flavonoids, the yogurt adds proteins. The granola contains additional antioxidants, flavonoids, lycopene, proteins vitamins, and zinc. This is a healthy tasty snack to add a boost to your day and to add additional beneficial foods to your diet.

Ingredients:

½-Cup Raspberries
½-Cup Blueberries
½-Cup Blackberries
1-Cup Vanilla Yogurt
Honey to drizzle (no more than a tablespoon)
1/8-Cup Unsalted Almonds, chopped

Preparation:

Mix berries together.
Layer each ingredient.
Using a spoon, Dab a heaping spoon of yogurt, then berries followed by honey.
Top with granola and repeat layers.

Serves 2 Approximate Cost $3.10 Calories 290 Sodium 135

Benefits: Broccoli's nutritional profile is impressive. It contains high levels of fiber (both soluble and insoluble) and is a rich source of vitamin-C. Broccoli is also rich in antioxidants, vitamin A, iron, vitamin K, B-complex vitamins, zinc, phosphorus and phytonutrients. Phytonutrients protect heart blood vessels and lower the risk of heart disease and diabetes. Almonds and cheese add proteins; garlic adds nitrates and lemon bioflavonoids.

Ingredients:

12-Ounce Bag Broccoli Florets
1-1/2 Tablespoons Sunflower Oil
2 Cloves Garlic, minced
3-Tablespoons Slivered Almonds
1/8-Teaspoon Ground Black Pepper
1/2 Fresh Lemon or 1-Tablespoon Bottled Lemon Juice
1-Tablespoon Grated Parmesan Cheese

Preparation:

Optional: Preheat oven to 350° Spray almonds with sunflower oil. Bake for 5 minutes, until they are toasted.

Either way, continue with recipe (below):

Microwave broccoli with 1/3-cup water in the bottom of a microwaveable dish for 3 minutes.
Drain.
Heat oil. Add all ingredients except cheese and nuts. Sauté
for 5 minutes flipping the broccoli over a few times.
Remove from heat and add cheese and nuts.

Serves 3 Approximate Cost $2.16 Calories 75 Sodium 122

Chef's Tip: Have an extra portion? How about adding 2 cups lettuce, 1/4 cup raspberries and 2 tablespoons of balsamic vinegar. We have a salad for lunch. You have added 196 calories and 103 mg. of sodium.

Benefits: The mozzarella adds protein, and the tomatoes add lycopene. Basil contains flavonoids and is high in Vitamin K, manganese, copper, vitamin C, calcium, iron, folic acid and omega-3 fatty acid. Balsamic vinegar helps reduce blood pressure and bad cholesterol.

Ingredients:

6 One-Ounce Pieces of Fresh Mozzarella
4 Fresh Basil Leaves
1 Beefsteak Tomato, cut into 6 slices (thin)
2 Sprouted-Wheat Pitas
1-Teaspoon Balsamic Vinegar
Drizzle Olive Oil

Preparation:

Open pitas if you can and warm the pitas in microwave for 30 seconds.
Add cheese, tomatoes, and basil.
Drizzle with olive oil and balsamic vinegar.
Eat the sandwich immediately.

Chef's Tip: Don't add dressing until you are ready to eat the sandwich or it will be soggy.

Serves: 2 Approximate Cost 3.22 Calories 364 Sodium 455

Benefits: Chicken provides lycopene, proteins and vitamin B6. Apples provide antioxidants, flavonoids, potassium, and lowers cholesterol. Cranberries add additional antioxidants, and pecans add antioxidants and vitamin B3.

Ingredients:

1 Cooked Chicken Breast, shredded
1 Small Apple, peeled and cut small dice
1/3-Cup Craisins
¼-Cup Chopped Pecans
½-Cup Olive Oil Mayo
Salt Substitute, to taste
4 Slices Sprouted Wheat Bread

Preparation:

Shred chicken with fingers or a fast pulse of the food processor.
Transfer to a mixing bowl. Add apples, nuts, and Craisins.
Then, add mayo and salt substitute.

Serves 4 Approximate Cost $3.10 Calories 375 Sodium 216

Benefits: Chickpeas are rich in soluble fiber. Soluble fiber helps stabilize blood sugar levels. Chickpeas also lower LDL and total cholesterol. Chickpeas are a good source of protein and contain significant amounts of folate, iron and magnesium. Folate lowers the levels of the amino acid, homocysteine and strengthens the blood vessels. Chickpeas also contain phytochemicals called saponins, which can act as antioxidants.

Ingredients:

Chickpea Coins:

1 15-Ounce Can of Chickpeas, rinsed
4 Scallions, trimmed and sliced
1 Egg
2-Tablespoons All-Purpose Flour
1-Tablespoon Chopped Fresh Oregano
½-Teaspoon Ground Cumin
¼-Teaspoon Salt Substitute
2-Tablespoons Sunflower Oil

Tahini Dressing:

½-Cup Low-Fat Plain Yogurt
2-Tablespoons Tahini
1-Tablespoon Lemon Juice
1/3-Cup Chopped Flat-Leaf Parsley
2-Tablespoons Apple Cider Vinegar
¼-Teaspoon Salt Substitute

Preparation:

For Burgers:

Place chickpeas, scallions, egg, flour, oregano, cumin and salt substitute in a food processor and pulse, stopping once or twice to scrape down the sides, until a coarse mixture forms that holds together when pressed. (The mixture will be moist.)

Form into coins about the size of a half-dollar.

Heat oil in a large non-stick skillet over medium-high heat.

Add coins and cook, 1-2 minutes.

Flip and cook until golden brown, 1-2 minutes more.

For Tahini Dressing

Combine yogurt, tahini, lemon juice, parsley, vinegar and salt substitute in a bowl.

To Plate:

Plate Mediterranean salad, top with coins and then tahini dressing. Don't forget to add calories and sodium from the Mediterranean salad.

Chef's Tip: Coins can be frozen for later use.

Serves: 4 Average Cost $1.23 Calories 247 Sodium 85

Benefits: Chicken provides lycopene, proteins and vitamin B6. Cilantro provides iron and additional antioxidants. Tomatoes provide lycopene.

Ingredients:

2-4 oz. Chicken Breasts
2-Tablespoons Fresh Cilantro
2-Tablespoons Low-Sodium Salsa
1-Tablespoon Sunflower Oil

Preparation:

Pre-heat oven to 350°
Brush baking pan with oil
Dip chicken in salsa
Press cilantro on top of chicken
Bake 30-40 minutes

Serves 2 Average Cost $3.71 Calories 185 Sodium 110

Benefits:

Couscous provides antioxidants that protect healthy cells form mutating. It also provides potassium, which regulates blood pressure, heartbeat and helps control fluid balance- and assists with muscle contractions. Chicken provides lycopene, proteins and vitamin B6. Tomatoes add lycopene and cucumbers add potassium, magnesium and fiber. Lemon adds bioflavonoids and B vitamins.

Ingredients:

For the Couscous:

½-Cup Water
1/3-Cup Couscous, preferably whole grain
1-Cup Chopped Fresh Parsley
½-Cup Chopped Fresh Mint
¼-Cup Lemon Juice
2-Tablespoons Olive Oil

For the Chicken:

1 lb. Chicken Tenders
1 cup Chopped Tomato
1 cup Chopped Cucumber
1-Heaping Teaspoon Salt Substitute

Preparation:

Bring water to a boil in a small saucepan. Stir in couscous and remove from the heat. Cover and let stand for 5 minutes. Fluff with a fork. Set aside.

Combine parsley, mint, lemon juice, oil, garlic, and salt substitute in a small bowl.

Toss chicken tenders in a medium bowl with sunflower oil and salt substitute. Place the tenders in a large nonstick skillet and cook over medium heat until juices turn clear about 3 to 5 minutes per side. When they cool, transfer to a clean cutting board. Cut into smaller strips.

Toss tomatoes and cucumbers in another bowl with salt substitute and a drizzle of sunflower oil. Stir the remaining parsley mixture into the couscous along with tomato and cucumber.

Serves 4 Approximate Cost $3.25 Calories 281 Sodium 87