Use any vegetables you like, but consider the following:
All colors of bell peppers
Anaheim chilies
Japanese eggplant
Zucchini squash
Tomatoes
Bermuda onion
Mushrooms

Directions:
1. Grill the vegetables on your bbq or on a stovetop griddle pan.

2. When done, cut them up into bite size pieces.

3. Cook up some bow tie pasta, (about ¼ lb. /person) al dente.

4. In a sauce pan, heat up about 1 cup (for 4 people) of good quality olive oil. Add in 4 finely chopped garlic cloves.

5. Mix the vegetables with the pasta and add the garlic infused olive oil and add salt and chili flakes to taste.  Be careful with the chili flakes if you are adding any bbqed chili peppers to the dish.

6. Add grated Parmesan cheese to taste.

Serve, and enjoy the praise of your friends and loved ones as they call you a genius at cooking.  ~ Len (my dad)

1. Ordinary to Extraordinary Salads – I wrote this article up quite awhile ago. I really love it and refer to it frequently when putting together a new salad. There are so many interesting ingredients that you can throw into a salad bowl. Delicious!

2. Broccoli Salad – Who ever said that salads had to be made of lettuce is lying! This salad uses a bunch of vitamin-packed broccoli to make sure it packed a nutritious punch. Then to add a little bit of mouth-watering goodness you toss in some crumbled bacon. Yumm!

3. Basil Caesar Salad Dressing – Brady and I love a good caesar salad! This recipe calls for a handful of ingredients and looks super easy to follow. And voila! You have your own homemade caesar dressing! It doesn’t get any better than that.

4. Hearts of Romaine Salad with Apples – Adding fruit into your salad is a wonderful way to add texture, depth of flavor, and variety. Apples are a fruit I have not used…not sure why. I have usually opted for strawberries, dried apricots, peaches, nectarines, blueberries, etc. But we’ll definitely give apples a try, they sound delicious!

5. Tortilla Salad Bowls – This recipe looks so fun!! Sort of like a tostada bowl I suppose, except not fried! You fill the tortilla bowl with any salad mix that you dream up. How neat!

HAPPY BIRTHDAY TRICIA!!

Ingredients:
2 cups Garbanzo beans
1 cup white beans, plus 1 tablespoon liquid from can
½ cup Tahini paste (a paste made from sesame seeds)
2 roasted red bell peppers (we use pre-roasted that come in a jar)
2 shallots, sliced
3 cloves roasted garlic
3 tablespoons lemon juice
Salt and pepper, to taste
For garnish: half a cucumber, two green onions, and half of each a yellow and red bell pepper, cut into ¼” cubed pieces
For dipping: pita chips, celery and carrot sticks, slices of bell pepper, etc.

Directions:
1.  Saute shallots in a sprinkle of olive oil until tender, about 5-7 minutes.

2. Combine ingredients in a food processor or blender. Mix to desired consistency. If hummus is too thick you can add additional olive oil or liquid from white beans.

To serve: Sprinkle cubed veggies over dip. Serve with pita chips, celery, carrots and slices of bell peppers.

** MVD’s: Most Valuable Dippers!

* This recipe will make about four servings.

Ingredients:
1 large bunch of asparagus
2 cups TJ’s Cilantro Dressing
1 shallot, minced
Olive oil

Directions:
1. Sauté minced shallot in olive oil until very tender (approx. 15-20 minutes) in a small saucepan.  Then add salad dressing to heat.

2. Boil some lightly salted water in a shallow frying-type pan.  Cook asparagus for 2-3 minutes then drain; make sure not to overcook the asparagus, it gets very soggy and stringy…yuck!

3. Pour hot salad dressing over asparagus.

Serve and enjoy!

Ok, let me take a step back so we are all on the same page…what are processed foods anyway? A processed food is one that has been somehow altered usually for convenience or safety purposes. For example processed foods could be canned, frozen, dehydrated, etc. With the exception of frozen veggies and pasteurized milk, most “processed” foods are not great for you – the best example that I can think of is white sandwich bread which has absolutely no nutritional value to you.  Processed foods are usually either high in fat, high in calories, loaded with sugar or saturated fat or all of the above! My mom has always said to stay on the outer edges of the grocery store while shopping. If you notice, the fresh produce, fresh meat, yogurt and dairy, etc. are all generally on the outer edges of the grocery store. Interesting, huh!?!

Now, to cut salt intake when you are cooking at home is easy! There are so many wonderful herbs and spices to give your food flavor without loading it with salt.

Here are some of the spices we love to use in place of salt:
Cumin, paprika, Homemade Chili Powder (so that you know there is no salt in it), black pepper, celery seed, all-spice, cayenne pepper, lemon pepper (although watch for hidden salt in these store-bought blends), cinnamon, etc.

Not to mention many delicious bbq rubs that can be made with no salt and used on anything from veggies to meat. Try our Santa Fe Dry Rub.

As well as wonderful, fresh herbs:
Flat-leaf parsley, cilantro, basil, thyme, mint, rosemary, sage, dill, and the list goes on and on and on!!

Then there are the flavor-packed veggies that will spruce up any meal without any added salt:
Garlic, onion, shallot, green onion, bell pepper, hot peppers, etc.

A few more tidbits of info:
1. When you are cooking try not to add salt until the very end. When you add salt at the beginning and then your food is cooking for awhile the flavors can become intensified and soon you have an over-salted dish. Yuck!

2. Try buying low-sodium alternatives to your usual groceries. For example, we use low-sodium soy sauce, low-sodium chicken broth, etc.

3. Watch the amount of high-salt condiments that you use. Period. I was shocked to discover how much salt/sodium that ketchup, mayo, and mustard contain. Not to mention the amount of salt that pickles have. Whoa!

Spread the word about cutting down on salt. You, your friends, and your loved ones will all be better off!!

** Check out my mom’s Zucchini Bread recipe here.

Ingredients:
3 very ripe bananas (we always put bananas that are about to go bad into our freezer to use for banana bread – just let them thaw a bit before using them in this recipe!)
½ cup honey
3 tablespoons canola oil, plus a little  more for oiling the loaf pan
1 teaspoon pure vanilla extract
1 ½ cups whole-wheat pastry flour
1 ½ teaspoons baking soda
¼ teaspoon salt
¾ cup chopped walnuts or pecans

Directions:
1. Heat the oven to 350º. Lightly oil a loaf pan.

2. Mash the bananas and mix with the honey, canola oil and vanilla extract.

3. Stir together the whole-wheat pastry flour, baking soda and salt. Add the nuts.

4. Blend the two mixtures and spoon into a lightly oiled loaf pan. Bake for 40 minutes, or until center is set.

Ingredients:
1 medium onion, sliced
3 cloves garlic, minced
Any veggies you happen to have around or leftover (example: thinly sliced carrots, zucchini, eggplant, mushrooms, tomatoes, squash, broccoli, cauliflower, etc)
1 cup chicken stock
1/3 cup flour
¼ cup pine nuts
1 cup leftover chicken
½ – ¾ cup white wine or dry vermouth
1 pound of any pasta you have around
¼ cup fresh parsley, chopped
2 cups fresh spinach leaves
½ cup crumbled feta cheese
Grated parmesan cheese, for garnish

Directions:
1. In a large saute pan, heat about 2 tablespoons of olive oil over medium heat.  Add in onion and saute until tender.

2. Add vegetables that will take more time to cook next (any veggies that you are using that are hard: carrots, green beans, zucchini, eggplant, etc.).

3. Next pour in ½ cup of chicken stock.

4. Take the other half of the chicken stock and mix it thoroughly with flour and set aside.

5. To the pan with the vegetables, add toasted pine nuts, then add pre-cooked cut up chicken.

6. Next, add ½ cup white wine and allow to cook for 2-3 minutes.  Then add your chicken stock and flour mixture to the pan to thicken your sauce.  If the sauce is too thick, add more wine or vermouth.

7. In a large pot bring water to a boil.  Add salt to boiling water, then add pasta.  Cook pasta until it is al dente. Then drain pasta.

8. When all of the vegetables are tender but not over-cooked, add salt and pepper to taste and add fresh spinach and feta cheese and mix the ingredients and turn off the heat.

9. To serve, put some pasta in the bottom of four bowls.  Then top with vegetable/chicken mixture and extra sauce from the pan. Sprinkle with parmesan cheese and freshly ground black pepper.

Enjoy!!

Ingredients:
1 package Firm Tofu (buy Extra Firm if it is available), cut into 1-inch cubes
½ cup vegetable oil, for frying tofu
1 teaspoon sesame oil
6 green onions, sliced
2-3 garlic cloves, minced
2-3 tablespoons fresh ginger, minced
¼ cup Hoisin Sauce (available in the Asian section of most grocery stores)
A few dashes of low-sodium soy sauce or to taste (if you have regular soy sauce just use a little less)
A few dashes of rice wine vinegar or to taste
½ cup water chestnuts, chopped roughly
1 cup slivered carrot
1 cup bean sprouts
½ cup shelled edamame beans (we buy them pre-shelled in the frozen section at our grocery store)
1 head butter lettuce or iceberg lettuce

Directions:
1. Allow cubed tofu to sit on paper towels to drain excess water for 20-30 minutes. This will help it to cook faster in the oil.

2. In a wok or other heavy-bottomed pan, heat vegetable oil over medium-high heat. Cook tofu until golden browned (about 7-10 minutes).

3. Remove tofu from pot and place on a paper towel to drain oil. Sprinkle a pinch of salt on the tofu.

4. Add onion to oil and turn down heat to medium.  Cook until onion is softened, then add garlic and ginger and cook for about a minute.

5. Next, add Hoisin, soy sauce, and vinegar.  Stir and then add remaining veggies and allow to cook together for about 1-2 minutes.

6. Toss sesame oil in and stir once more.

To serve: Pile tofu mixture into lettuce like a taco and serve.

Tip: If the veggie mixture has a lot of liquid you can add corn starch and water very slowly into the pot. Follow directions on the corn starch box for further instruction.

Enjoy!!!

1. 5 Ways to Cook a Sweet Potato – A sweet potato is so tasty just about any way that it is cooked, plus it is loaded with nutrients that are said to help you fight against major illness and diseases. If you don’t currently eat sweet potatoes you should definitely give them a try. We love them!!

2. Whole Body Action Plan – This website includes tips for healthy eating, recipes that will rid your body of toxins, etc.

3. What Healthy Eating Looks Like – Brady and I really like this article’s tip about “dividing your plate”. It’s a wonderful way to eat and plan your meals!!

4. All About Salt – Salt adds important flavor to many foods, but how much do you really need for food to taste good? Brady and I always try to use the least amount of salt possible in our cooking. This article is interesting in that it explains various types of salts and how you use them.

5. Bean and Barley Veggie Soup – Loaded with veggies and plenty of fiber, this soup is bound to be excellent for your body, mind and spirit! Yum-yum!!

It’s a new year so why not set a goal of eating more fruits and vegetables!?!

Fiber: Diets rich in dietary fiber have been shown to have a number of beneficial effects including decreased risk of coronary artery disease.

Excellent vegetable sources: navy beans, kidney beans, black beans, pinto beans, lima beans, white beans, soybeans, split peas, chick peas, black eyed peas, lentils, artichokes

Folate: Healthful diets with adequate folate may reduce a woman’s risk of have a child with a brain or spinal cord defect (such as Spina Bifida)

Excellent vegetable sources: black eyed peas, cooked spinach, great northern beans, asparagus

Potassium: Diets rich in potassium may help to maintain a healthy blood pressure.

Excellent fruit and vegetable sources: sweet potatoes, tomato paste, tomato puree, beet greens, white potatoes, white beans, lima beans, cooked greens, carrot juice, prune juice

Vitamin A: Vitamin A keeps eyes and skin healthy and helps to protect against infections.

Excellent fruit and vegetable sources: sweet potatoes, pumpkin, carrots, spinach, turnip greens, mustard greens, kale, collard greens, winter squash, cantaloupe, red peppers, Chinese cabbage

Vitamin C: Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy; as well as helping to fight off colds and boost your immune system.

Excellent fruit and vegetable sources: red and green peppers, kiwi, strawberries, sweet potatoes, kale, cantaloupe, broccoli, pineapple, Brussels sprouts, oranges, mangoes, tomato juice, cauliflower.

Fruit & Vegetable Links:
-  Fruit and Vegetable Benefits – The CDC presents some great nutritional info.
-  Great suggestions for incorporating more fruits and veggies into your diet.
-  Vitamin Chart – This helpful site gives you information on how to eat all of the vitamins and nutrients that your body needs.
-  Nutritional Info – A printable PDF document that gives you all the nutritional info you need about your favorite fruits and veggies.