These recipes were passed along to me from a R.D. who spent time working at the Mayo Clinic. I have not tested these yet, but I will, and you can, and let me know how they turn out! Happy cooking!
Ratatouille is a well-known specialty from the Provence region of France. It is a popular and versatile dish that uses large amounts of summer's bountiful produce.
1 small eggplant, cut into 1/2-inch cubes
Salt, to taste
2 Tbsp. olive oil, divided
2 large red peppers, cut into 3/4-inch pieces
4 small zucchini, sliced
1 onion, coarsely chopped
4 cloves garlic, minced
1 lb. tomatoes, chopped or 1 can (28 oz.) whole tomatoes, drained and chopped
1/3 cup chopped fresh basil
1. Sprinkle eggplant with salt and place in colander to drain for 30 minutes. Pat dry with paper towels.
2. Heat one tablespoon of oil in nonstick skillet. Add eggplant and cook, stirring, 6-7 minutes or until soft and
brown. (If more cooking liquid is necessary, add 2 tablespoons chicken broth.) Push cooked eggplant to side of pan.
3. Add red peppers, zucchini, onion and garlic to center of pan. Cook vegetables, stirring, 3-5 minutes or until tender.
Add tomatoes to pan and mix in with other vegetables. Cook on low heat, stirring occasionally, 15-20 minutes or
until all vegetables are very tender. Stir in basil and serve. Makes 6 servings.
Per serving: 123 calories, 5 grams fat, less than 1 gram saturated fat, 19 grams carbohydrate, 4 grams protein, 6 grams
dietary fiber, 16 mg. sodium, 0 g. cholesterol. Recipe from: www.aicr.org (American Institute for Cancer Research)
This creamy Middle Eastern dip calls for roasted eggplant for an intense flavor and pureed along with garlic, lemon
juice, tahini paste, and fruity olive oil. Tahini paste is a thick paste of ground sesame seeds and also used in hummus.
Look for it in the Ethic section of your grocery store. It offers a nutty flavor and creamy texture to the dip.
Makes 12 servings, about ¼ cup each
2 medium eggplants (about 1 pound each)
1-2 cloves of garlic
¼ cup lemon juice
2 TBS olive oil
3 TBS tahini paste
1 ¼ tsp salt
Chopped pistachios for garnish. Preheat oven to 400 degrees.
Cut eggplant in half length wise. Drizzle all sides with olive oil and place cut-side down on a baking sheet. Roast in the
oven until soft, about 20-25 minutes. Remove from oven and allow to cool. Either leave the peel on the eggplant for extra nutrients or remove peel. Place all ingredients into a food processor and blend until smooth. Place baba ganouj in
a serving bowl and sprinkle with pistachios and serve with pita wedges or use as a sandwich spread.
(Based upon ¼ cup servings, using egg plant with peel, 2 gloves of garlic and 1 cup shelled, unsalted pistachios)
Calories: 127; Fat: 9g (saturated fat: 1g, monounsaturated fat: 5, polyunsaturated fat: 3); Protein: 4g ; Carbohydrate: 9g
Fiber: 5 g; Cholesterol: 0 mg; Folate: 30 mcg; Calcium: 38 g; Magnesium: 30 mg; Potassium: 344 mg; Iron: 12.4 mg
Zinc: 6.9 mg; Vitamin C: 44 mg
Kale & Sweet Corn Duo
1 large ear fresh corn, husked, or 3/4 cup defrosted frozen corn or canned corn (drained)
3/4 lb. curly green kale, tough stems removed
2 tsp. extra virgin olive oil
1/2 cup finely-chopped Vidalia or other sweet onion
2 scallions, green and white parts, finely chopped
1/4 cup fat-free, reduced-sodium vegetable broth
Salt and freshly-ground black pepper
1. If using fresh corn, place it in boiling water and boil until the kernels are tender-crisp, about 4 minutes. When cool
enough to handle, stand the ear with its broad end down on a cutting board. Using a sharp knife, slice down the
ear to cut off kernels. Rotate the ear and repeat until all the kernels are cut off. Gather up the cut kernels and set
aside, or refrigerate in a closed container for up to 24 hours.
2. In a large pot, bring 1 inch of water to a boil. Add the kale, cover tightly and reduce the heat to medium. Steam
until the kale is tender, about 12 minutes. Drain it in a colander.
3. When the kale is cool enough to handle, squeeze handfuls of it to remove excess water. Cut the kale crosswise
into strips. Cut the strips crosswise, chopping the kale. Set the kale aside, or refrigerate in a closed container for
up to 24 hours.
4. Heat the oil in a medium skillet over medium-high heat. Sauté the onion and scallions until the onion is soft, about
3 minutes. Add the kale, corn and broth. Reduce the heat to low, and cook until the corn and kale are heated
through, stirring often (about 3 minutes). Season to taste with salt and pepper and serve. Makes 4 servings
Per serving: 104 calories, 3 grams total fat (less than 1 gram saturated fat), 18 grams carbohydrate, 14 grams protein, 3
grams. dietary fiber, 80 mg. sodium, 0 mg. cholesterol. Recipe adapted from: The New American Plate Cookbook.
Black Bean and Spinach Fiesta
Black beans, 15 oz. canned (preferably “no added salt”)
Fresh spinach, 2 cups
Instant whole grain rice, 1 cup dry
1 onion, sliced
1 bell pepper (any color), sliced
shredded Mexican style cheese, reduced fat, ½ cup
1 Tbsp. chili pepper
1 Tbsp. cumin
In a medium saucepan, cook instant whole grain rice according to package directions. While rice is cooking, cook onion
and bell pepper over medium heat in a skillet for 5 minutes. Then, add back beans, chili powder, and cumin. Mix thoroughly
and cook over medium-low heat for 7-10 minutes. On dinner plate or in shallow bowl, layer ingredients as follows:
1 cup of cooked rice
½ cup fresh spinach
½ cup black bean mix
1 ounce shredded cheese
Per Serving: 340 calories, 7 grams total fat (3 grams saturated fat), 52 grams carbohydrate, 19 grams protein, 12 grams
dietary fiber, 260 mg. sodium; Per RDA: Vitamin A 45%, Vitamin C 52%, Vitamin K 95%, Folate 65%, Calcium 40%, Potassium
18%, Magnesium 28%
Garlic and White Bean Dip
Sautéing the onions and garlic in this tasty dip mellows out the sharp bite often associated with these allium vegetables.
To make this dip extra simple use rinsed canned beans. Or, if you prefer soak and cook up your own batch of dried
beans. Pureed with lemon juice, this dip is tart and creamy; perfect for crudités or bruschetta. Like a spice kick? Try
adding a sprinkle of red pepper flakes to the onions while cooking. Makes about 2 cups
5 TBS of olive oil, split
1 ½ cup chopped white or yellow onion
½ tsp salt
4 cloves of garlic, minced
1 – 15 oz can cannelloni beans, rinsed or 2 cups soaked, cooked dried beans
3 tsp lemon juice
Put 3 TBS olive oil, onion, and salt into large skillet and cook over medium heat until the onion starts to soften but not brown, 7-8 minutes. Then add minced garlic and cook for another 3-4 minutes. Be careful not to burn garlic. Stir in beans and cook until heated through, about 2 minutes. Transfer to a food processor. Add
lemon juice and 2 TBS of olive oil and puree until smooth. Serve warm or cold.
Nutrition Information (based upon ¼ cup serving )
Calories: 250 (only 3.6% from fat)Fat: 9g (saturated fat: 1.25 g, monounsaturated fat: 6g, polyunsaturated fat: 1.25g),Protein: 11 g, Carbohydrate: 33 g, Fiber: 10 g, Cholesterol: 0 mg, Folate: 170 mcg, Calcium: 38 gPotassium: 565 mg, Iron: 4 mg
8 cups old fashioned oats
½ cup plus 1 TBSP olive oil
1 TBSP vanilla extract
½ cup , plus 1 ½ TBSP honey
½ cup almonds / walnuts or pecans
½ cup each raisins, cranberries and or other dried fruit package
1. Preheat oven to 300 degrees F.
2. Combine oil, honey and vanilla extract and mix well.
3. Coat and mix oats with the honey, vanilla extract and oil mixture.
4. Spread on a 9 X 13 pan.
5. Bake for 30 minutes, turning and stirring every 10 minutes.
6. Add nuts after first ten minutes.
7. Remove from oven and cool. Add dried fruit.
Makes approximately 10 cups.
Per Serving (serving size = ¾ cup) : 274 calories, 11 grams total fat (1.5 grams saturated fat, 7.2 grams monounsaturated
fat, 2 grams polyunsaturated fat), 38 grams carbohydrate, 7 grams protein, 4 grams dietary fiber, 2.6 mg. sodium,
0 mg. cholesterol
Roasted Beets n’ Sweets
6 medium beets, peeled and cut into chunks
2 1/2 tablespoons olive oil, divided
1 teaspoon garlic powder
1/2 teaspoon kosher salt
1 teaspoon ground black pepper
1 teaspoon sugar
3 medium sweet potatoes, cut into chunks
1 large sweet onion, chopped
Preheat oven to 400 degrees F (200 degrees C). In a bowl, toss the beets
with 1/2 tablespoon olive oil to coat. Spread in a single layer on a baking sheet. Mix the remaining 2 tablespoons olive
oil, garlic powder, salt, pepper, and sugar in a large re-sealable plastic bag. Place the sweet potatoes and onion in the
bag. Seal bag, and shake to coat vegetables with the oil mixture. Bake beets 15 minutes in the preheated oven. Mix
sweet potato mixture with the beets on the baking sheet. Continue baking 45 minutes, stirring after 20 minutes, until
all vegetables are tender. Makes 6 servings.
Per Serving: 291 calories, 6.2 grams total fat, 39 grams carbohydrate, 3. 6 grams protein, 6 grams dietary fiber, 0 mg
cholesterol, 212 mg sodium; Per RDA: Vitamin A 45%, magnesium 15%
Spicy Carrot Salad
4 cups (1/2-inch-thick) sliced carrots
1 teaspoon grated lemon rind
1 tablespoon fresh lemon juice
1 teaspoon paprika
1 teaspoon extra-virgin olive oil
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon black pepper
1/8 teaspoon ground red pepper
1 large garlic clove, minced
1/4 cup (1 ounce) crumbled feta cheese
2 tablespoons chopped pitted kalamata olives (about 6)
2 tablespoons coarsely chopped fresh flat-leaf parsley
4 cups torn spinach
1. Cook carrots in boiling water 4 minutes or until crisp-tender; drain and rinse with cold water.
2. Combine with lemon rind and next 8 ingredients (lemon rind through garlic) in a large bowl.
Add carrot, feta, olives and parsley; stir well to coat. Place spinach on each of 4 plates; top with carrot salad. Makes 4
servings (serving size: 1 cup carrot salad and 1 cup spinach)
98 calories, 3.6 grams total fat (1.4 gram saturated fat), 4 grams protein, 14.9 gram carbohydrate, 6.2 grams fiber, 6 mg
cholesterol; Per RDA: Vitamin A 100%. Recipe from Cooking Light
Blueberry Crumble Pie
5 cups fresh or frozen blueberries
1 (9-inch) reduced-fat graham-cracker crust
3/4 cup packed brown sugar
3 tablespoons all-purpose flour
1 1/2 teaspoons vanilla extract
1/4 teaspoon grated lemon rind
1 (8-ounce) carton low-fat sour cream
1/4 cup dry bread crumbs
1 tablespoon granulated sugar
1 tablespoon margarine, melted
1. Preheat oven to 375°.
2. Place blueberries in crust; set aside.
3. Combine brown sugar, flour, vanilla, rind, and sour cream; spread over blueberries.
4. Combine bread crumbs, granulated sugar, and margarine; sprinkle over sour cream mixture.
Bake at 375° for 40 minutes or until set and crumbs are lightly browned. Cool 1 hour on a wire rack. Makes 8 servings.
(Per one serving): 312 calories, 8.4 grams fat (2.5 grams saturated fat), 56.5 grams carbohydrate, 3.2 grams protein, 4.3
grams dietary fiber, 11 mg cholesterol. Recipe from Cooking Light
Dairy- Berry Smoothie
1 cup low fat yogurt
1 cup mixed fresh or frozen berries (strawberries, blueberries, blackberries, etc.)
2 teaspoons frozen or fresh orange juice
1-2 cups ice cubes
Combine all ingredients in a blender and mix until smooth. Thin with more orange juice if desired. Makes one serving.
216 calories, 4.3 grams fat (2.5 grams saturated fat), 32 grams carbohydrate, 14 grams protein, 15 mg. cholesterol; Per
RDA: Vitamin C 60%, Riboflavin 55%