Recipe: Curried Lentil and Potato Soup

This thick and hearty soup is a perfectly delicious way to eat super nutritious lentils and figs.


Food weight: 2.0

Ingredients Yield: 8 servings (serving size: 1/8thof recipe, 328 grams or ~ 1 ½ cups soup)

1 tablespoon extra virgin olive oil
1 cup chopped onions
3 large garlic cloves, minced
2 large carrots, peeled and chopped
1 tablespoon curry powder
2 bay leaves
1 (32 ounce) carton organic chicken broth
1 (28 ounce) can of organic whole tomatoes
2 sun-dried string figs, cut into small pieces, stems removed
1 cup green lentils, sorted and rinsed
2 cups diced red potatoes
½ teaspoon salt
¼ teaspoon pepper

DirectionsHeat oil over medium heat in a large soup pot. Add onions, garlic and carrots and sauté for approximately 10 minutes until onions are translucent and have lightly browned. Add curry and bay leaves and stir to coat onions. Add chicken broth, tomatoes, figs and lentils, stirring often to break up tomatoes. Bring to a boil, reduce heat and simmer for 30 minutes, stirring occasionally. Add potatoes, increase heat to medium and cook uncovered for an additional 30 minutes until potatoes are soft. Remove from heat, discard bay leaves and place 2/3rds of lentil mixture in a food processor. Add salt and pepper and process until mixture has pureed. Add puree back into soup pot, stir and serve warm.

Nutritional Information per Serving (1/8thof recipe or ~ 1 ½ cups soup):
Food weight: 2.0, Calories: 187, Fat: 2 g, Cholesterol: 3 mg, Sodium: 633 mg,
Carbohydrate: 33 g, Dietary Fiber: 7 g, Sugars: 8 g, Protein: 8 g
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Recipe Sources: An excerpt from the book Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN; Published by Three Rivers Press; December 2006;$13.95US/$17.95CAN; 978-0-307-33911-9 Copyright © 2006 Janet Brill, Ph.D. To learn more about this book please visit CholesterolDownBook.com.

Simple Superbowl Salsa with Whole Wheat Pita Chips

Food weight: 1.0


Ingredients
Yield: 8 servings (serving size: 1/8th recipe, 87 grams or ~ 1/3 cup)
· ½ teaspoon fresh lemon juice
· Juice from one lime
· ¼ teaspoon salt
· 1 pound ripe plum tomatoes, cored and chopped
· ½ medium sized Vidalia onion, diced
· 2 garlic cloves, minced
· 1 tablespoon jalapeno pepper, chopped
· 1 teaspoon fresh cilantro, chopped

Mix lemon juice, lime juice, and salt together in a mixing bowl until salt dissolves. Add tomatoes to juice and stir. Add in onions, garlic, jalapeno, and cilantro. Mix well and chill until serving time.

Nutritional Information Per Serving (~ 1/3 cup):
Food Weight: 0, Calories: 22, Fat: 0 g, Cholesterol: 0 mg, Sodium: 76 mg,
Carbohydrate: 5 g, Dietary Fiber: 1 g, Sugars: 2 g, Protein: 1 g

DirectionsWhole Wheat Pita Crisps
Yield: 1 serving (serving size: 1 whole pita cut into 4 wedges)
1 large 100 percent whole wheat pita bread cut into wedges
Dash paprika
Cut pita into 4 wedges. Place pita on baking sheet and sprinkle with paprika. Toast in toaster oven until crisp.

Nutritional Information Per Serving (1 pita):
Food weight: 1.0
Calories: 120 , Fat: 1 g, Cholesterol: 0 mg, Sodium: 240 mg,
Carbohydrate: 25 g, Dietary Fiber: 3 g, Sugars: 0 g, Protein: 4g ________________________________________________________________________
Recipe Sources: An excerpt from the book Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN; Published by Three Rivers Press; December 2006;$13.95US/$17.95CAN; 978-0-307-33911-9 Copyright © 2006 Janet Brill, Ph.D. To learn more about this book please visit CholesterolDownBook.com.

Energy Drinks: Good or Bad?

We live such busy lives, is it any wonder so many of us feel tired and run-down and in need of a shot of energy to keep us going? Sadly, the recipe for good health and vigor simply can’t be bought in a single bottle of liquid. The most energetic people are those who are physically fit, and physical fitness comes from living a lifestyle that includes regular exercise, eating a healthy diet and routinely getting a good night’s sleep. Time management is also another piece of the puzzle, learning how to prioritize and leaving some time for rest, relaxation and even a quick cat-nap to reinvigorate ourselves during our long, hectic days.


What is in that energy drink that makes us feel more alert and full of pep after we down one? The answer, in a single word, is stimulants, namely caffeine and taurine. Caffeine is a stimulant drug that will result in raising your mental alertness but for many has unwanted side effects, such as jitteriness and stomach upset to name a few. And what about the “crashing” effect when it wears off? Taurine is an amino acid that is believed to augment the stimulant effect of caffeine. Some of energy drinks also contain a stiff dose of sugar, which will contribute to raising your blood sugar level (albeit short-term), giving you a nice lift but could add considerably to your waistline while it peps you up (one 8.3-fluid-ounce can of Red Bull contains 115 calories and 26 grams of sugar).

The bottom line is that no energy drink can compete with a healthy lifestyle for keeping your energy level up—the natural way.

Vinaigrette and Tip of the Week

Lettuce... more than just the tip of the iceberg!
Lettuce is a leafy crunchy vegetable with substantial water content, some fiber and a negligible calorie count—all factors that are beneficial for filling up your plate and pairing down your waistline.

You should know that only certain types of lettuce are loaded with lots of vitamins, minerals and antioxidant plant chemicals, whereas others contain virtually nothing in terms of nutrition. Hence, even though all types of lettuce are low in calories, the different varieties offer different valuable sources of nutrients. For example, romaine lettuce is especially rich in vitamins A, C, and K, folate, and manganese when compared to iceberg lettuce.

When making lettuce choices, be sure to get in the power lettuces, romaine and red leaf—the darker the leaf, the greater the amount of nutrients such as vitamin A and folate. Other salad greens, such as spinach, kale, arugula and radicchio, while technically not lettuces, are among the most nutrient-dense foods available.

So when it comes to good health and weight control, be sure to pile on the dark leafy greens (an antioxidant gold mine), and leave the iceberg in the bin!

What better way to eat lettuce than with a nice vinaigrette dressing!

Easy, fast, super-healthy and spectacularly delish .
Food weight: 1.0

Ingredients:

• ¼ cup extra virgin olive oil
• 1 teaspoon Dijon mustard
• 2 tablespoons white balsamic vinegar (add more or less depending on personal preference)
• 1 tablespoon fresh tarragon, minced
• 1 tablespoon minced shallot
• ¼ teaspoon salt
• ¼ teaspoon fresh ground black pepper

Directions
In a bowl, combine all ingredients and whisk until well mixed. Drizzle over a large dish of dark leafy greens and other colorful vegetables and you will be eating healthy and light!

Nutritional Information Per Serving (1 Tablespoon dressing):

Food weight: 1.0, Calories: 80, Fat: 9 g, Cholesterol: 0 mg, Sodium: 120 mg, Carbohydrate: 1 g, Dietary Fiber: 0 g, Sugars: 1 g, Protein: 0 g

Garlic lovers rejoice! Grilling the eggplant and adding loads of garlic and onion give this dip a real bite. Serve with pita crisps or warmed whole wheat pita and you have a real Middle Eastern delight. Fill up on this party appetizer and not on the heavier fare and you’ll surely be leaner and fitter on New Year’s Day!

 

Food weight: 1.0

 

Yield: 14 servings (serving size: 102 grams or ~ 3.5 ounces)

 

 Ingredients:

 

• 2 large eggplants
• 2 tablespoons olive oil
• ½ cup onion, chopped
• 4 garlic cloves, minced
• 1 cup tomatoes, chopped
• ½ cup onions, chopped
• 2 garlic cloves, chopped
• Juice from 1 lemon
• 2 tablespoons tahini
• 1 tablespoon olive oil
• 2 tablespoons plain non-fat yogurt
• ½ teaspoon salt
• Dash of freshly ground pepper
• Pinch of ground cumin

 

DirectionsCut the ends off the eggplant and slice lengthwise, cutting almost all the way through so that eggplant halves fan open. Place each eggplant on enough aluminum foil so that you can close the foil around the eggplant and create a closed cooking pouch. Spread ½ a tablespoon olive oil on each eggplant half. Add half the onion and 2 minced garlic to each eggplant. Seal the aluminum foil and place on a grill, cooking over medium high heat for approximately 40 minutes until the flesh of the eggplant is soft. Remove from grill and aluminum foil and cool. Scoop out cooked eggplant flesh, cooked onions and garlic and place in a food processor. Add in remaining ingredients (garlic, lemon juice, tahini, olive oil, yogurt, salt, pepper and cumin) and process until smooth. Serve with pita chips or warmed whole wheat pita, either at room temperature or chilled.

 

Nutritional Information per Serving (1/14thof recipe, 102 grams):
Food weight: 1.0, Calories: 67, Fat: 4 g, Cholesterol: 0 mg, Sodium: 88 mg,
Carbohydrate: 7 g, Dietary Fiber: 0 g, Sugars: 1 g, Protein: 1 g

 

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Recipe Source: An excerpt from the book Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN; Published by Three Rivers Press; December 2006; $13.95US/$17.95CAN; 978-0-307-33911-9 Copyright © 2006 Janet Brill, Ph.D. To learn more about this book please visit CholesterolDownBook.com