Sweet Potato Pie

Serving Size:
6-8 servings

Ingredients:

1 1/4 cups chopped pecans
4 tablespoons butter
1 1/4 cup whole wheat pastry flour
1/2 cup finely chopped toasted pecans
2 to 5 tablespoons cold water

Directions
1) Preheat oven to 350 degrees Fahrenheit
2) Toast the chopped pecans in the oven for 5 to 7 minutes
3) For Whole Grain & Nut Crust
Mix:
4 tablespoons butter
1 1/4 cup whole wheat pastry flour
1/2 cup finely chopped toasted pecans
2 to 5 tablespoons cold water

4) Pat into a lecithin-sprayed quiche pan or 10” pie pan.
Chill.
5) Make the filling.
Soak 4 to 6 dried apricots in water until soft.
Slice apricots thin. Reserve soaking water.
Bake 2 pounds yams or sweet potatoes until soft.

6) Peel and mash with:
1 tablespoon butter
1/2 teaspoon cinnamon
3/4 cup chopped toasted pecans
1/2 teaspoon Himalayan salt

7) Add to the sliced apricots
2 tablespoons reserved water
1 tablespoon honey
1/2 tablespoon molasses
1/2 cup plain yogurt
1/4 teaspoon nutmeg

8) Spread onto chilled crust.

9) Sprinkle with 1/3 cup toasted wheat germ and 1/2 cup grated low-fat cheddar.

10) Bake for 40 to 50 minutes until browned and bubbly.

Nutritional Analysis:
per serving;
434 calories; 11gm. protein; 54gm. carbohydrate; 7gm. fiber; 21gm. fats; 20 mg. cholesterol; 141mg calcium; 2mg. iron; 92mg. magnesium; 822mg. potassium; 122mg. sodium; 3mg. zinc.

Health Benefits:
Pecans contain 19 vitamins and minerals including vitamin A, B, E, Folic acid, calcium, magnesium, phosphorus, potassium, and zinc. Just one ounce of pecans provides 10% of daily recommended intake of fiber. Sweet Potatoes contain fiber, vitamin A, C, manganese and other vitamins and minerals. They also contain riboflavin, phosphorus, vitamin E, vitamin K, calcium and iron, high levels of polyphenols such as anthocyanins, phenolic acids and are potent antioxidants.

Cream of Asparagus Soup

A great “cream soup” without the cream! Hearty cream soups often get their richness from the fats in dairy foods, with a taste that is hard to forget. This soup is creamy and satisfying without the dairy.

Serving Size:
Makes 4 Servings

Ingredients:
1 Bunch of fresh asparagus
4 tablespoons of Olive Oil
4 tablespoons of whole grain flour
1 cup of chicken or onion stock
1/3 cup white wine
1 tablespoon mixed herbs (thyme, rosemary or basil)

Directions:
1) Cut off woody bottom stems and slice 1 bunch (about 1 lb) fresh asparagus.

2) Blanche in hot water until color changes to bright green.
Drain and rinse in cold water.

3) Heat 4 tablespoons olive oil and add 4 tablespoons whole grain flour in a soup pot.

4) Make a roux by stirring until well blended and aromatic.

5) Add 1 cup chicken or onion stock and blend well.
Place asparagus pieces (asparagus reserve tops for later use) in the blender and whirl briefly with 1/3 cup white wine. Add to the soup pot.

6) Add 2 more cups of stock and heat until blended.

7) Add in 1 tablespoon mixed herbs to taste such as thyme, rosemary or basil.

8) Season with herb salt and pepper.

9) Top with reserved asparagus tops and serve.

Nutritional Analysis:
per 1 cup serving: 156 calories; 10 gm carbohydrate; 4gm. protein; 2gm. fiber; 11gm. fats; 0 cholesterol; 48mg. calcium; 1mg. iron; 33 mg magnesium; 381mg potassium; 179mg. sodium; 1mg zinc.

Health Benefits:
Asparagus is good for heart, digestion, and bones, rosemary is high in fiber, calcium, and iron, basil is rich in vitamin A and calcium,
whole grain flour is high in fiber for heart health

Serving Size:
Makes 12 servings

Prep time: 10 mins
Baking time: 30 mins

Ingredients:
3 tablespoons grated ginger root
5 tablespoons oil
1/2 cup honey
1/2 cup molasses
1 cinnamon stick
1/2 cup plain yogurt
1 egg
2 cups whole wheat pastry flour
1/2 teaspoon Himalayan pink salt
3/4 teaspoon sweet tooth baking mix
1 1/2 teaspoon baking soda
1/2 teaspoon allspice

Directions:
1) Preheat oven to 350 degrees Fahrenheit

2) Sautee 3 tablespoons grated ginger root in 5 tablespoons oil in a pan until fragrant.

3) Add honey, molasses and heat.

4) Stir in the cinnamon stick.
Remove from heat, remove cinnamon stick and add yogurt and egg.

5) Mix dry ingredients in a bowl as follows:
wheat pastry flour, sweet tooth baking mix, Himalayan salt, baking soda, allspice

6) Combine both mixtures just to moisten.

7) Spread into a lecithin-sprayed 8” square baking pan.

8) Bake for 30 minutes until top is springy and a toothpick inserted in the center comes out clean.

Nutritional Analysis:
Per 1 cookie serving: 54.3 calories, 1.9gm total fat, 0.2gm saturated fat, 1.0g polyunsaturated fat, 0 cholesterol, 179.7mg sodium, 14.3 potassium, total carbohydrate: 8.7g, dietary fiber 0.3 g, sugars 4.5g, protein: 0.8g

Health Benefits:
Cinnamon regulates blood sugar and enhances brain memory/cognition
plain yogurt is a source of probiotics and calcium for the bones and digestion health, ginger root is used to treat muscle, joint pain, and stomach pain.

Turkey Tacos

Serving Size:
Makes 12 Tacos

Ingredients:
12 Tacos
1 clove
8oz turkey breast strips
1 red onion
2 tomatoes
1/2 teaspoon ground cumin
1 cup shredded lettuce
1/3 cup fresh cilantro
Pinch of Himalayan salt and pepper
3/4 tsp of chili powder

Directions:
1) Saute 1 clove minced garlic in 1 tablespoon oil for 3 minutes.

2) Add 8oz uncooked turkey breast strips. Saute for 10 minutes:

3) Remove from heat. Fill taco shells with turkey mixture, top with
1 chopped red onion
2 tomatoes, diced
1/2 teaspoon ground cumin
1 cup shredded lettuce
1/2 teaspoon dry oregano
1/3 cup fresh cilantro, chopped
Pinch of Himalayan salt
Pinch of pepper
3/4 tsp of chili powder

Nutritional Analysis:
1 Taco: 60 calories; 1g fat; 0.2g saturated fat; 25mg cholesterol; 160 mg sodium; 1g carbohydrates; 0g fiber; 11g protein.

Health Benefits:
Ground cumin, for weight loss, red onions high in vitamin C and a good source of Fiber, fresh cilantro, a good source of fiber, iron, calcium, potassium, magnesium, and provides 270 IU of vitamin A for eye health and 16% of the daily value recommended of vitamin K.

Classic Salmon & Swiss Quiche

Servings:
Makes 6 Servings

Ingredients:
One 9″ pie crust
3 eggs
1/2 cup plain yogurt
1/4 cup water
6 tablespoons sherry
1 tablespoon fresh dill chopped
1/4 teaspoon nutmeg
4 ounces Fresh salmon fillets, boneless
1 cup Swiss cheese, shredded
1/2 teaspoon scallions, thinly sliced
1/2 teaspoon black pepper

Directions:
1) Preheat oven to 350 degrees.
2) Pre-baked 9” pie shell.
3) Place salmon in baking pan and bake for 10 minutes.
Once it is cooked, set aside to cool off.
4) Using a fork, flake salmon and pour in a bowl.
5) Mix salmon with 1 cup shredded swiss cheese, 1/2 cup thinly sliced scallions, and 1/2 teaspoon pepper.
6) Spread on quiche shell.

7) Mix the custard in the blender:
eggs, sherry, yogurt, dill, water, nutmeg

8) Pour over salmon.
Bake until firm, about 55 minutes.

9) Cool for 10 minutes to set before slicing.

10)Fresh Spinach Basil Sauce: optional
3-4 tomatoes
1 bunch fresh spinach, washed
1/2 cup fresh parsley, chopped
3/4 cup Parmesan cheese
12 fresh basil leaves
1/2 cup olive oil

11) Mix all ingredients in the blender: tomatoes, parmesan cheese, spinach, basil, parsley, ½ cup olive oil

12) Pour into a saucepan and simmer briefly just until fragrant.

13) Serve with a chilled spinach basil sauce, if desired.

Nutritional Analysis:
Calories 287: total fat 12g; saturated fat 5.9g, polyunsaturated fat 2.4g; monounsaturated fat 4.1g; cholesterol 212mg; sodium 321 mg; potassium 547mg; total carbohydrate 11.4g; dietary fiber 0.4g; sugars 0.2g; protein 29.5 g.

Health Benefits:
Salmon is rich in long-chain Omega-3 fatty acids, which have been shown to reduce inflammation and lower blood pressure.  It is an excellent source of high-quality protein, vitamins, and minerals, including potassium, selenium, and B12. Swiss cheese contains the essential mineral, calcium (961mg), excellent for bone health.

Sweet Zucchini Muffins

These are a pleasant surprise and sugar-free.

Serving Size:
Makes 12 muffins

Ingredients:
1 cup zucchini
4 tablespoons oil
3/4 cup molasses
2 eggs
1/3 cup plain yogurt
2 tablespoons water
3/4 teaspoons vanilla bean

Directions:
1) Preheat Oven to 400 degrees.

2) Grate 1 cup zucchini in a salad shooter or food processor and set aside.

3) Cream well in a bowl: oil, molasses, eggs

4) Beat in: plain yogurt, water, vanilla bean

Nutrition Analysis:
Calories 139.4, total fat 0.9g; saturated fat 0.2g; polyunsaturated fat 0.2g; monounsaturated fat 0.3g; cholesterol 26.6 mg; sodium 158.2mg; potassium 180.6mg; total carbohydrate 31.3g; dietary fiber 2.3 g; sugars 1.4 g; protein 3.0g

Health Benefits:
Molasses also called treacle, syrup which many believe to be healthier than sugar. It gives relief from headaches, stress, diabetes, menstruation-related problems. Zucchini is a low starch fruit, pre-biotic, bursting with potassium and vitamin C.

Fresh Herb Eggplant Rolls

Servings:
8 to 10 appetizer servings

Directions:
Preheat oven to 375 degrees Fahrenheit

Trim, stem and peel a large eggplant.
Cut in quarters, and then into eighths for 32 slices, each about 1/8” thick

Mix 3 tablespoons olive oil with 2 teaspoons.

Mince garlic/lemon zest.
Brush on 3 baking pans. Lay on eggplant slices in a single layer.
Brush with remaining oil and bake until soft and brown, about 10-12 minutes.
Do not let scorch.
Loosen with a spatula and let cool on the baking pan.
Mix in a small bowl:

1 tablespoon olive oil
8 ounces soy mozzarella, cut in 32 two inch pieces.
2 teaspoons fresh rosemary
3 tablespoons fresh chopped basil (or 1 teaspoon dry basil)
2 teaspoons fresh oregano (or 1/2 teaspoons dry oregano)

Place a piece of cheese on the narrow end of the eggplant slices.
Roll to enclose.
Place seam side down on an ovenproof platter.
Season lightly and heat just before serving.

Nutritional Analysis:
116 calories per serving: 2gm protein; 3gm. carbohydrate: 11gm. fats; 0 cholesterol; 40mg. calcium; 1mg iron; 26mg. magnesium; 104mg. potassium; 3mg. sodium; trace zinc.

Health Benefits of this Recipe
Garlic regulate blood pressure and blood sugar levels. Basil is a memory booster, increases kidney function, clears acne, and balance emotional health. Olive Oil is rich in oleic acid (monounsaturated), reduces inflammation, heart health and reduces the risk for diabetes
Eggplant skin is rich in antioxidants, fiber, potassium, magnesium.

Salmon & Fresh Vegetable Sauce

Servings
6 Salmon Fillet boneless

Directions
6 Salmon Fillet boneless
Rinse filet and pat dry.

Sprinkle with 1 1/2 teaspoon grated lime zest and 3/4 teaspoon black pepper.

Heat 1 cup water or light broth in a heavy skillet over high heat.

Add salmon pieces in a single layer and cook for 45 seconds.

Turn and cook for 45 seconds more.

Remove pan from heat and let sit, covered for 2 to 3 minutes.

Transfer salmon with a spatula to a serving plate and keep warm while you make the sauce.

Make the sauce with cooking juices from the salmon.
Saute in 2 tablespoons olive oil in a skillet with:

1 cup sliced red radishes or freshly sliced daikon radish
3 plum tomatoes diced
1 zucchini diced
1 yellow squash
3 tablespoon minced chives
3/4 teaspoon of pink Himalayan salt.

Stir and toss quickly for 1 minute only.
Bring to a boil for 1 minute and spoon over salmon steaks.

Nutritional Analysis:
Calories 164.1: Total fat 4.9g; saturated fat 0.8g; polyunsaturated fat 2.0g; monounsaturated fat 1.5 g; cholesterol 30 mg; sodium 340 mg; potassium 850 gm; total carbohydrate 13.3 g; dietary fiber 3.8g; protein 17.3; sugars 3.2g; vitamin B-12 29%; vitamin C 17.1%; iron 7.2%; calcium 4.0%

Health Benefits:
Salmon has Omega-3 for heart health and bone. Spinach is a good source of calcium, iron, fiber. Zucchini is a good source of potassium, fiber. Plum tomatoes are a good source of vitamin E, thiamin, niacin, B6, folate, vitamin C, and dietary fiber.