Spicy tofu

INGREDIENTS (Nutrition)

3 tablespoons peanut oil 

1 pound firm tofu, cubed 

1 red onion, sliced 

1 red bell pepper, sliced 

1 green chile pepper, chopped 

3 cloves garlic, crushed 

1/3 cup hot water 

3 tablespoons white vinegar 

3 tablespoons soy sauce 

1 tablespoon brown sugar 

1 teaspoon cornstarch 

1 teaspoon crushed red pepper flakes 

 

 

DIRECTIONS

Heat peanut oil in a wok or large frying pan over medium-high heat. Toss the tofu into the oil, and cook until browned on all sides. Once browned, toss in onion, bell pepper, chile pepper, and garlic; cook until just tender, about 5 minutes. 

In a small bowl, whisk together the hot water, vinegar, soy sauce, brown sugar, cornstarch, and red pepper flakes. Pour over tofu and vegetables, toss to coat, and simmer 3 to 5 minutes, or until sauce thickens slightly.

Spicy Sancocho

4 SERVINGS VEGANSancocho, a hearty Caribbean stew, offers a taste of island "comfort food." Serve this meatless version with Jamaican Cook-Up Rice (recipe this page) or any other rice dish. Look for plantains in large supermarkets or Latin or Hispanic food shops.

1 Tbs. canola oil

1 medium yellow onion, diced

1 medium green bell pepper, diced

8 oz. white mushrooms, sliced

1 or 2 jalapeno peppers, seeded

and minced

2 cups vegetable stock, canned broth

or water

14-oz. can stewed tomatoes

2 large carrots, peeled and diced

1 large green plantain, peeled and

coarsely chopped

1 large boiling potato, peeled and

diced

2 Tbs. minced fresh parsley

1 Tbs. chopped fresh oregano or 1 tsp.

dried oregano

1/2 tsp. freshly ground black pepper

1/2 tsp. salt

In large pot, heat oil over medium heat Add onion, bell pepper, mushrooms and jalapenos and cook, stirring often, until vegetables begin to soften, about 7 minutes. Stir in vegetable stock, stewed tome toes, carrots, plantain, potato and seasonings and bring to a simmer. Cook over medium-low heat, stirring occasionally until potato and carrots are tender, about 25 minutes. Serve hot.PER SERVING: 198 CAL.; 5 G PROT.; 4 G TOTAL FAT (0 SAT. FAT); 39 G CARB.; 0 CHOL.; 1,092 MG SOD.; 5 G FIBER.

Spanish Tortilla

Don't confuse this with the flour or corn tortillas you use to make wraps. A Spanish tortilla is a potato-and-egg omelet found on numerous menus throughout Spain. Traditionally these are cooked in heaps of olive oil. Our version uses less oil, so it's lower in calories, and if you use precooked diced potatoes, it's faster too. 6 servings Active Time: 40 minutes Total Time: 40 minutes Ingredients 3 teaspoons extra-virgin olive oil, divided 1 small onion, thinly sliced 1 cup precooked diced red potatoes, (see Tip) 1 tablespoon chopped fresh thyme 1/2 teaspoon smoked paprika 6 large eggs 4 large egg whites 1/2 cup shredded Manchego, or Jack cheese 3 cups baby spinach, roughly chopped 1/2 teaspoon salt 1/2 teaspoon freshly ground pepper Preparation Heat 2 teaspoons oil in a medium nonstick skillet over medium heat. Add onion and cook, stirring, until translucent, 3 to 4 minutes. Add potatoes, thyme and paprika and cook for 2 minutes more. Lightly whisk eggs and egg whites in a large bowl. Gently stir the potato mixture into the eggs along with cheese, spinach, salt and pepper until combined. Wipe the pan clean; add the remaining 1 teaspoon oil and heat over medium heat. Pour in the egg mixture, cover and cook until the edges are set and the bottom is browned, 4 to 5 minutes (it will still be moist in the center). To flip the tortilla, run a spatula gently around the edges to loosen them. Invert a large plate over the pan and turn out the tortilla onto it. Slide the tortilla back into the pan and continue cooking until completely set in the middle, 3 to 6 minutes. Serve warm or cold. Tips & Notes Make Ahead Tip: Store airtight in the refrigerator for up to 1 day. Tip: Look for precooked diced potatoes in the refrigerated section of most supermarket produce departments. Nutrition Per serving: 178 calories; 9 g fat (3 g sat, 4 g mono); 217 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 12 g protein; 2 g fiber; 433 mg sodium; 210 mg potassium. Nutrition Bonus: Vitamin A (35% daily value), Selenium (29% dv), Vitamin C (15% dv). 1 Carbohydrate Serving Exchanges: 1/2 starch, 1 vegetable, 1 1/2 medium-fat meat

Simple Arrabbiata Sauce

INGREDIENTS (Nutrition) 2 (28 ounce) cans diced tomatoes 2 tablespoons olive oil 1 teaspoon crushed red pepper flakes 4 cloves garlic, minced 1/3 cup chopped fresh basil 1/2 teaspoon salt and pepper to taste DIRECTIONS In a large saucepan, combine tomatoes, olive oil, and red pepper flakes. Simmer 30 to 40 minutes, or until sauce is thickened. Stir in garlic, and simmer 10 minutes. Remove from heat, and stir in basil, salt and pepper.

Scramble tofu

INGREDIENTS (Nutrition) 1 tablespoon olive oil 1 bunch green onions, chopped 1 (14.5 ounce) can peeled and diced tomatoes with juice 1 (12 ounce) package firm silken tofu, drained and mashed ground turmeric to taste salt and pepper to taste 1/2 cup shredded Cheddar cheese DIRECTIONS Heat olive oil in a medium skillet over medium heat, and saute green onions until tender. Stir in tomatoes with juice and mashed tofu. Season with salt, pepper, and turmeric. Reduce heat, and simmer until heated through. Sprinkle with Cheddar cheese to serve.

Scheherazade Casserole

Ingredients • 1 cup raw bulgur • 1 cup boiling water • 1 tablespoon olive oil • 2 cups minced onions • 3 garlic cloves, minced (feel free to use more) • 1/2 teaspoon salt • 2 teaspoons cumin • 1 1/2 teaspoons basil • black pepper • cayenne, to taste • 1 large bell pepper, diced • 3/4 cup dried soybeans, soaked (I used canned pintos) • 1 (14 ounce) can tomatoes, drained • 3 tablespoons tomato paste (1/2 of a small can) • 1/2 cup packed finely minced fresh parsley • 1 1/2-2 cups crumbled feta cheese • hot sauce Directions Preheat oven to 375 degrees. Lightly oil a 9×13? baking pan. Place bulgur in a small bowl. Add boiling water, cover with a plate, and let stand at least 15 minutes. Meanwhile, heat olive oil in large skillet. Add onion, garlic, salt and seasonings. Stir occasionally as you saute over medium heat for 5 to 8 minutes. Add bell pepper and saute about 5 minutes more. Drain soybeans, and place them in blender with 1 cup fresh water. Grind until soybeans resemble a coarse batter. Transfer to large bowl (you can just grind the canned beans). Add soaked bulgur and sauteed vegetables to the soybeans. Stir in tomatoes, breaking into bite-sized pieces. Add tomato paste, parsley and 1 cup of the feta. Mix well. Spread into the baking pan and sprinkle remaining feta on top. Cover and bake 30 minutes at 375, then uncover and bake 15 minutes more at 350 degrees. Serve hot with a side vinaigrette salad. This delectable recipe will yield five portions but can be easily increased for a crowd. Feel free to experiment with other beans if they are more to your liking. You can also add a little heat by mixing in some fresh jalapeno or scotch bonnet into your pepper measurement.

Roasted grapes and carrots

 INGREDIENTS (Nutrition)
2 pounds red seedless grapes
1 (16 ounce) package peeled, baby carrots
1 medium red onion, cut into wedges
2 tablespoons olive oil
1 teaspoon ground cumin


DIRECTIONS
Preheat oven to 375 degrees F (190 degrees C). Line a baking sheet with aluminum foil.
Toss together the grapes, carrots, and red onion in olive oil to coat. Sprinkle with cumin and toss to evenly distribute. Spread mixture on baking sheet.
Roast in preheated oven until carrots have begun to soften, about 15 to 20 minutes.

PREP TIME	5 Min
COOK TIME	15 Min
READY IN	20 Min

Quinoa stuffed red peppers

2/3 cup quinoa, rinsed and drained 6 red bell peppers 1 T olive oil 3/4 cup diced carrots 1/2 red onion, diced 1 10-ounce package frozen spinach, thawed and drained 1 15-ounce can red kidney beans, rinsed and drained 1 t chili powder 1/2 cup grated part-skim mozzarella Preheat oven to 350°F. Boil 1 1/3 cups water in a saucepan; add quinoa. Reduce heat, cover, and simmer for 15 minutes. Keep covered; set aside. Remove pepper tops, stems, and seeds. Bring a large pot of water to a boil. Add peppers, boil for 5 minutes, and drain. Heat oil in a skillet over medium heat. Add carrots; cook for 3 minutes. Add onion; cook for 5 minutes more. Stir in spinach and beans. Remove from heat and mix in quinoa and chili powder. Fill peppers with quinoa mixture and place upright in a baking dish. Sprinkle with cheese. Add just enough water to form a very thin layer in the bottom of the dish. Bake for 20 minutes or until tops are lightly browned. Serve immediately. Just wanted to share this with you…low fat, hign protien !  Quinoa is becoming very popular and can be served many ways….let me know how you like your quinoa !  Maria Thank you, Shape Magazine!

pesto tofu rice noodles

Gluten free recipe 

1 14 OZ package firm tofu, rinsed and drained

2 Table spoons extra virgin olive oil

1 cup packed freshed spinach leaves

1/4 cup chopped walnuts

2 garlic cloves

1/2 teaspoon pepper

2 tablespoons fresh lemon juice

2 table spoons reduced fat parmessan cheese

19 OZ package wide, flat rice noodles

1.Pat Tofu Block dry, cut into bite sized pieces, and arrange on a greased baking pan. Broil 10 minutes on each side.

2.Combine next 7 ingredients in a food processor, pulsing into desired pesto texture.

3.in a medium sauce pan, prepare noodles according to package directions;drain but leave noodles and a little liquid in the pan. add tofu and pesto to noodles and serve.

Nutrition info:

325 calories

21 g fat

3g of saturated fat

2 mg cholesterol

18 g protein

21 g carbohydrates

4 g fiber

69 mg sodium

Peasto pizza

INGREDIENTS (Nutrition) 1 (12 inch) pre-baked pizza crust 1/2 cup pesto 1 ripe tomato, chopped 1/2 cup green bell pepper, chopped 1 (2 ounce) can chopped black olives, drained 1/2 small red onion, chopped 1 (4 ounce) can artichoke hearts, drained and sliced 1 cup crumbled feta cheese DIRECTIONS Preheat oven to 450 degrees F (230 degrees C). Spread pesto on pizza crust. Top with tomatoes, bell peppers, olives, red onions, artichoke hearts and feta cheese. Bake for 8 to 10 minutes, or until cheese is melted and browned. PREP TIME 10 Min COOK TIME 10 Min READY IN 20 Min

Simple pasta

1 Package of linguine

1 onion

1 garlic tooth

paemessan cheese

pepper

salt

1TBS of sourcream

3 egg yolks

-Cook the linguine accorging to package directions.

-iin a large skillet, over medium heat cook the onion and the garlic until tender.

-when you drain the linguine leave about a cup of water with the pasta, place the pot over low heat and cook, tossing frequently until heated through. remove from heat, add the yolks one at a time, stirring after each addition. add the sour cream, and stirr, then add the parmessan, to taste, Stir, add the onions and the garlic.

-stir until the sauce thickens, then serve, while still hot.adding cheese to taste.

Papaya-Kiwi Vinaigrette

MAKES 2 CUPS VEGAN/HONEYThis unique dressing combines the natural sweetness of tropical fruits with the savory tanginess of vinegar. Serve it over mixed leafy greens, mesclun, or braised or grilled vegetables.3 ripe kiwi fruits, peeled and diced1 large ripe papaya, peeled, seededand diced1/3 cup canola oil1/4 cup apple cider vinegar1 Tbs. honey1/2 tsp. ground white pepper1/2 tsp. saltIn food processor or blender, combine all ingredients and process until smooth. Pour dressing into a serving container. Cover and refrigerate until ready to use.PER TABLESPOON: 29 CAL.; 0 PROT.; 2 G TOTAL FAT (0 SAT. FAT); 2 G CARB.; 0 CHOL.; 37 MG SOD.; 0 FIBER.

Papaya-Avocado Salsa

MAKES 3 CUPS VEGAN 81

Ripe, fresh papaya adds tropical flare to this guacamole-style salsa. It's great as a dip with tortilla chips, fresh vegetables or whole-grain crackers.

2 ripe medium avocados, peeled, pitted

and diced

1 ripe papaya, peeled, halved, seeded,

and diced

1 large ripe tomato, diced

1/4 cup finely chopped red onion

2 cloves garlic, minced

2 Tbs. chopped fresh cilantro

Juice of 1 large lime

1/2 tsp. ground cumin

1/2 tsp. freshly ground black pepper

1/2 tsp. salt

In medium bowl, combine all ingredients and mash with a large spoon until well-blended. 

Transfer salsa to serving bowl and serve as a dip with tortilla chips or as a condiment with 

Chayote-Potato Cakes

.PER 1/4-CUP SERVING: 67 CAL.; 1 G PROT.; 5 G TOTAL FAT (1 G SAT. FAT); 

7 MG CARB.; 0 CHOL.; 101 MG SOD.; 3 G FIBER.

orange beef style tofu

INGREDIENTS (Nutrition) 1/4 cup vegetable oil for frying 1/4 cup cornstarch 1 (16 ounce) package firm tofu, drained and cut into strips 2 tablespoons soy sauce 1/2 cup orange juice 1/4 cup warm water 1 tablespoon sugar 1 teaspoon chili paste 1 teaspoon cornstarch 1 tablespoon vegetable oil 2 carrots, sliced DIRECTIONS Heat 1/4 cup oil in a wok over medium-high heat. Place the 1/4 cup cornstarch in a dish; press tofu slices in the cornstarch to coat on all sides. Stir-fry in the wok 5 minutes, or until golden brown on all sides. Drain tofu on paper towels. Allow wok to cool, and wipe clean. In a bowl, mix the soy sauce, orange juice, water, sugar, chili paste, and cornstarch until smooth. Heat the remaining 1 tablespoon oil in the wok, and stir-fry the carrots until tender. Form a well in the center of the carrots, and pour in the sauce. Bring sauce to a boil. Mix tofu into the wok, and continue cooking until coated with the sauce. FOOTNOTE We have determined the nutritional value of oil for frying based on a retention value of 10% after cooking. The exact amount may vary depending on cook time and temperature, ingredient density, and the specific type of oil used. PREP TIME 15 Min COOK TIME 15 Min READY IN 30 Min

Mexican casserole

Mexican Casserole By Adriana Harts  Ingredients     1 1/2 Cup Water   2 Tbs  vegetable oil  3/4  Rice 1   Spanish Onion  1 Can Of lentils   1 Package Soft Tofu   1/2 Can tomato sauce  1  Brocolly Stalk  2 TBS  Sour Cream *** 3 TBSP  Parseley   1 Cup Shredded Cheese***     Salt    Garlic powder    Pepper  *** Do not add, to make This recipe Vegan  Directions Preheat the oven to 220C.  In a large pot mix the water, and the oil. Place the onions in, thinny sliced. Once the onions are transparent, place the rice into the pot. In a seperate bowl mix the tofu, Tomato Sauce and Sour cream. Mix well. When the rice is almost done, place the Tofu mixture into the pot. Lower the heat to medium and simmer for 10 more minutes. Add the lentils. Let it simmer for another 5 Minutes. Add the parsley, salt, garlic powder, and Pepper. Place the entire mixture in an oven safe pan. Spread Cheese on top and cook in the oven for 15 Minutes or until the cheese melts and crusts a little bit. *** ***If you wish to make this recipe vegan, you have two choices, you can either find vegan cheese made out of soy milk. Or you can add bread crumbs instead of cheese.

Mexican bean salad

INGREDIENTS (Nutrition)1 (15 ounce) can black beans, rinsed and drained 1 (15 ounce) can kidney beans, drained 1 (15 ounce) can cannellini beans, drained and rinsed 1 green bell pepper, chopped 1 red bell pepper, chopped 1 (10 ounce) package frozen corn kernels 1 red onion, chopped 1/2 cup olive oil 1/2 cup red wine vinegar 2 tablespoons fresh lime juice 1 tablespoon lemon juice 2 tablespoons white sugar 1 tablespoon salt 1 clove crushed garlic 1/4 cup chopped fresh cilantro 1/2 tablespoon ground cumin 1/2 tablespoon ground black pepper 1 dash hot pepper sauce 1/2 teaspoon chili powder DIRECTIONSIn a large bowl, combine beans, bell peppers, frozen corn, and red onion. In a small bowl, whisk together olive oil, red wine vinegar, lime juice, lemon juice, sugar, salt, garlic, cilantro, cumin, and black pepper. Season to taste with hot sauce and chili powder. Pour olive oil dressing over vegetables; mix well. Chill thoroughly, and serve cold.

Mapple Glazed asparagus

I found this recipe in about.com while I was looking for new asparagus recipes that were kid friendly, whilst my daughter Rochelle cried the whole time and never tried it, Natasha and Zarah ages 3 years old and 16 months, loved this recipe and ate all in about 10 minutes, and i love it too, it was quick and easy to make and it taste more like candy then vegetables!       Prep Time: 5 minutes Cook Time: 12 minutes Ingredients: 1 pound fresh asparagus spears 2 Tbsp. olive oil 2 tsp. maple syrup 1-1/2 tsp. sea salt or 1 tsp. kosher salt 1 tsp. butter Preparation: Wash asparagus spears and trim woody ends off. Discard. Dry asparagus well with paper towels. Cut asparagus into 3-inch pieces. Using a skillet large enough to hold all of the asparagus in a single layer, heat the olive oil over medium-high heat. Stir to coat the asparagus pieces completely with the oil. Cook, stirring occasionally, until there is no water in the pan, and the asparagus is browned and tender when pierced with a fork, about 6 minutes. Turn heat down to medium if asparagus is browning too fast. Drizzle maple syrup evenly over asparagus. Stir to coat all the asparagus spears. Add sea salt and butter. Turn off heat. Stir until butter is melted and the sea salt starts to form a crust. Serve immediately.

Mango Salsa

MAKES 2 CUPS VEGAN

Pair this sweet-hot fruity salsa with the Chayote-Potato Cakes or use it as a topping for pita sandwiches, salads, tacos or burritos.

1 large ripe mango, peeled, pitted and

diced

1/4 cup minced red onion

1 small red jalapeno or serrano pepper,

seeded and minced

Juice of 1 large lime

2 Tbs. chopped fresh cilantro

1/2 tsp. salt

1/4 tsp. ground white pepper

In medium bowl, mix all ingredients. Cover and refrigerate for 30 minutes to allow flavors to blend. Serve as a condiment with Chayote-Potato Cakes.

PER 1/4-CUP SERVING: 21 CAL.; 0 PROT.; 0 TOTAL FAT (0 SAT. FAT); 6 MG CARB.; 0 CHOL.; 182 MG SOD.; 1 G FIBER.

Mango-Apricot Daiquiri

MAKES 3 CUPS/2 SERVINGS VEGANA culinary trip to the Caribbean would be incomplete without a tropical frozen drink! Try this refreshing one. 1 large ripe mango, peeled, pitted and diced 1 cup crushed ice 1/2 cup apricot nectar 1 oz. dark rum 1/2 Oz. apricot liqueur (optional) Juice of 1/2 lime 2 thin slices of lime In large blender, combine mango, ice, apricot nectar, rum, optional liqueur and lime juice. Blend until smooth. Pour into two tall glasses and garnish each with a slice of lime. PER SERVING: 135 CAL.; 1 G PROT.; 0 TOTAL FAT (0 SAT. FAT); 27 MG CARB.; 0 CHOL.; 4 MG SOD.; 2 G FIBER.

Lentils and spinach

INGREDIENTS (Nutrition) 1 tablespoon vegetable oil 2 white onions, halved and sliced into 1/2 rings 3 cloves garlic, minced 1/2 cup lentils 2 cups water 1 (10 ounce) package frozen spinach 1 teaspoon salt 1 teaspoon ground cumin freshly ground black pepper to taste 2 cloves garlic, crushed DIRECTIONS Heat oil in a heavy pan over medium heat. Saute onion for 10 minutes or so, until it begins to turn golden. Add minced garlic and saute for another minute or so. Add lentils and water to the saucepan. Bring mixture to a boil. Cover, lower heat, and simmer about 35 minutes, until lentils are soft ( this may take less time, depending on your water and the lentils). Meanwhile cook the spinach in microwave according to package directions. Add spinach, salt and cumin to the saucepan. Cover and simmer until all is heated, about ten minutes. Grind in plenty of pepper and press in extra garlic to taste.

Lentil Bolognese

2 tablespoons of olive oil • 1/2 cup white wine • 1 medium leek, minced • 2 carrots, minced • 2 celery rib, minced • 2 cloves garlic, minced • 1 small red chili, minced • 1 800g can of crushed tomatoes • 1 cup dried brown lentils, picked over and rinsed • 2 tablespoons tomato paste dissolved in 1 cup of hot water • Pinch of mixed spice • Salt and freshly ground black pepper • 2 tablespoons minced fresh parsley leaves • Fettuccine or a shell pasta (if you prefer better sauce coverage) • Freshly grated Parmesan cheese or soy Parmesan to serve Directions: Heat the oil in a large pan over medium heat. Add the leek, carrot, celery, chili and garlic. Cover, and cook until softened, about 10 minutes. Stir in the wine and simmer for 2 minutes. Transfer the vegetable mixture to the slowcooker. Add the tomatoes, lentils, tomato paste mixture, mixed spice and season with salt and pepper. Cover and cook on low for 7 hours (couldn’t be easier!!!). When ready to serve, cook the pasta in a large pot of boiling salted water, stirring occasionally. Drain well. Just prior to serving, stir the parsley into the sauce. Place the cooked pasta in a serving bowl, top with the bolognese and serve immediately with the cheese (or not, it’s just as good without it!). If you don’t normally keep lentils in the house, feel free to pick up a bag as lentils will last about a year when stored in an airtight container in a cool, dry spot. You can keep cooked lentils for up to 5 days in the refrigerator. If you want to try something other than pasta with this dish it would be delicious paired with soft polenta. Complete this offering with a balsamic vinaigrette salad. This is a delicious, uber healthy and fiber filled meal that is good for the whole family and is sure to become your fast go-to winter meal.

Lentil and red bean loaf

Gluton free recipe

Serves 6

1 Teaspoon olive oil

1 medium onion, chopped

1 14 oz can lentils

1 14 oz can red kidney beans

2 eggs

1 carrot, finely grated

1/2 cup grated zuchini

1/4 cup low sodium tomato paste

1 cup cooked white rice

1/2 teaspoon minced garlic

1/2 teaspoon ground pepper

1 cup reduced fat cheddar chesse, grated

1.Preheat oven to 350 degrees. Lightly grease a 9 by 5 inch loaf pan.

2. Heat olive oil in frying pan, add onion, and cook until translucent, 3 to 5 minutes.

3. Rince and drain lentils and beans. Process with onion and egg until smooth.

4. Transfer lentil mixture into a bowl, and stir in remaining ingredients.

5. Pour into loaf pan and bake 1 hour

Nutrition info:

273 calories

10 g fat

5 g saturated fat

91 mg cholesterol

22 g protein

34 g carbohydrates

9 g fiber

316 md sodium

Lemon Lentils Green Beans

INGREDIENTS (Nutrition)     1 pound fresh green beans, rinsed and trimmed 2 tablespoons butter 1/4 cup sliced almonds 2 teaspoons lemon pepper Add to Recipe Box My folders: Add to Shopping List Add a Personal Note DIRECTIONS Place green beans in a steamer over 1 inch of boiling water. Cover, and cook until tender but still firm, about 10 minutes; drain. Meanwhile, melt butter in a skillet over medium heat. Saute almonds until lightly browned. Season with lemon pepper. Stir in green beans, and toss to coat.

Lemon lentil salad

INGREDIENTS  5 tablespoons olive oil, divided 1 tablespoon lemon juice 2 teaspoons red wine vinegar 2 teaspoons sugar 1 teaspoon Dijon mustard 1/2 teaspoon dried thyme 1/4 teaspoon salt 1/4 teaspoon pepper 1 garlic clove, minced 3 cups water 1 cup dried lentils, rinsed 1 bay leaf 1 large tomato, diced 1/2 cup minced fresh parsley 2 green onions, sliced DIRECTIONS In a small bowl, combine 4 tablespoons oil, lemon juice, vinegar, sugar, mustard, thyme, salt, pepper and garlic; set aside. In a medium saucepan, bring the water, lentils, bay leaf and remaining oil to a boil. Reduce heat; simmer, uncovered, for 30 minutes. Remove from the heat. Let stand for 30 minutes; drain if necessary. Discard bay leaf. Add the tomato, parsley, onions and dressing; mix gently. Cover and refrigerate for at least 2 hours.

Cramberries spinach salad

INGREDIENTS (Nutrition) 1 tablespoon butter 3/4 cup almonds, blanched and slivered 1 pound spinach, rinsed and torn into bite-size pieces 1 cup dried cranberries 2 tablespoons toasted sesame seeds 1 tablespoon poppy seeds 1/2 cup white sugar 2 teaspoons minced onion 1/4 teaspoon paprika 1/4 cup white wine vinegar 1/4 cup cider vinegar 1/2 cup vegetable oil DIRECTIONS In a medium saucepan, melt butter over medium heat. Cook and stir almonds in butter until lightly toasted. Remove from heat, and let cool. In a large bowl, combine the spinach with the toasted almonds and cranberries. In a medium bowl, whisk together the sesame seeds, poppy seeds, sugar, onion, paprika, white wine vinegar, cider vinegar, and vegetable oil. Toss with spinach just before serving. PREP TIME 10 Min COOK TIME 10 Min READY IN 20 Min

Jamaican Rum cake

Jamaican Rum Cake12 SERVINGS OVO-LACTOSeductive in flavor, rum-soaked dried fruit makes this cake incredibly moist. It's a popular dessert throughout the islands of the Caribbean.2 cups coarsely chopped mixed driedfruit (raisins, apricots, cherries, figsor dates)1 cup dark rum1/2 cup dark beer2 sticks (1 cup) margarine3/4 cup packed light or dark brown sugar2 large eggs, at room temperature1 tsp. vanilla extract1/2 tsp. grated nutmeg1/2 tsp. ground allspice3 Tbs. molasses1 tsp. baking powder1 1/4 cups all-purpose unbleached flourPlace dried fruit into medium bowl and pour over rum and dark beer.Cover and refrigerate 3 to 4 hours.Preheat oven to 350 degrees. Lightly grease a deep 9-inch round cake pan.Transfer dried fruit mixture with liquid to food processor or blender and process until a smooth pulp is formed, about 10 seconds. Set aside.In large bowl, beat together margarine and sugar with an electric mixer until well blended. Beat in eggs, vanilla, nutmeg, all-spice, molasses and baking powder.Stir in flour, then pureed fruit until blended.Pour batter into prepared pan.Bake until toothpick inserted into center comes out clean, 50 to 60 minutes.Remove to wire rack and let cool to room temperature before serving.PER SERVING: 349 CAL.; 3 G PROT.; 17 G TOTAL FAT (3 G SAT. FAT); 38 MG CARB.; 35 MG CHOL.; 259 MG SOD.; 2 G FIBER.

Jamaican Cook-Up Rice

4 SERVINGS VEGANThe term "cook-up" is a Caribbean expression that refers to a dish that incorporates the ingredients you have on-hand in the kitchen. In this version, we combine rice, beans and vegetables with a little coconut milk and curry powder for a zesty tropical flavor.

1 Tbs. canola oil

1 medium yellow onion, diced

1 medium red bell pepper, seeded and

diced

2 or 3 cloves garlic, minced

1/2 Scotch bonnet pepper, seeded and

minced (optional)

3 1/2 cups water

2 cups uncooked long-grain white rice

1 5-oz. can red kidney beans, rinsed and

drained

1/2 cup canned coconut milk

2 tsp. curry powder

1/2 tsp. dried thyme

1/2 tsp. freshly ground black pepper

1/2 tsp. salt

In large saucepan, heat oil over medium heat. Add onion, bell pepper, garlic and Scotch bonnet pepper and cook, stirring often, until vegetables begin to soften, about 5 minutes.Stir in water, rice, beans, coconut milk and seasonings and bring to a simmer. Reduce heat, cover arid until rice is tender and liquid is absorbed, 15 to 20 minutes. Fluff rice with fork and let stand, covered, 5 to 10 minutes. Spoon rice onto plates and serve hot.PER SERVING: 323 CAL.; 9 G PROT.; 3 G TOTAL FAT (0 SAT. FAT); 64 GCARB.; 0 CHOL.; 441 MG SOD.; 6 G FIBER.

Hummus

INGREDIENTS (Nutrition)

1 clove garlic 

1 (19 ounce) can garbanzo beans, half the liquid reserved 

4 tablespoons lemon juice 

2 tablespoons tahini 

1 clove garlic, chopped 

1 teaspoon salt 

black pepper to taste 

2 tablespoons olive oil 

 

DIRECTIONS

In a blender, chop the garlic. Pour garbanzo beans into blender, reserving about a tablespoon for garnish. Place lemon juice, tahini, chopped garlic and salt in blender. Blend until creamy and well mixed. 

Transfer the mixture to a medium serving bowl. Sprinkle with pepper and pour olive oil over the top. Garnish with reserved garbanzo beans.