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Make these burritos ahead of time, wrap tightly in plastic wrap, and store in the refrigerator for a quick-fix lunch at home or on the go. Try experimenting with different roasted vegetables, including parsnips, carrots, eggplant, and mushrooms. In the summertime, you can grill the vegetables on the barbecue, instead of roasting, to add an ever richer flavor.

Ingredients:

cooking spray

3/4 cup commercial salsa

1/4 cup tomato, chopped

2 tablespoons fresh cilantro, chopped

2 zucchinis, washed, dried and cut into 8 long, thin strips

2 red bell peppers, stemmed, seeded, and cut into large sections

1 small sweet potato, peeled and cut into 4 strips

4   10-inch tortilla wraps (garlic and herb, spinach, or tomato all work well)

1 cup canned black beans, rinsed and drained

1 cup cooked instant brown rice

Directions:

Preheat oven to 400 degrees. Spray a cookie sheet with cooking spray.

1) Blend salsa, tomato, and cilantro in a small bowl. Cover and refrigerate.

2) Place zucchini, peppers, and sweet potato strips on cookie sheet and roast for 20 minutes, or until zucchini is tender, peppers are beginning to brown, and potato is tender but firm. Turn twice during roasting to prevent burning. Remove from oven, remove skins on peppers.

3) Lay a tortilla on a flat surface. Spread 1/4 cup black beans, 1/4 cup brown rice, two zucchini strips, one-quarter of the red peppers, 1 strip of sweet potato, and 1/4 cup salsa along middle of tortilla. Tightly roll tortilla into a burrito and wrap in plastic wrap to compact burrito and allow it to form a roll. Repeat this step for remaining three burritos. Refrigerate until ready to serve, or up to 25 hours. Can be served cold or warmed in the microwave. Makes 4 servings.

Nutritional Analysis per serving: 305 Calories; 15 percent fat (5 grams); 1 grams saturated fat; 41 percent protein; 44 percent carbohydrate; 2.5 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

One bite and you become a reformed corned beef Reuben fan. Not only is this turkey Reuben lower in fat and salt, it is moist. Be sure to request “oven baked” turkey breast, sliced very thin at your local deli. Also, request that your cheese is sliced very thin. You will be surprised how high a pile of turkey sliced “very thin” can be compared to thick-sliced turkey.

Ingredients:

4 tablespoons reduced-fat thousand island dressing

8 slices dark rye bread

1/2 pound oven-baked turkey breast, sliced very thin

1/4 pound low-fat Swiss cheese, sliced very thin (Alpine Lace cheese is especially good)

1 cup sauerkraut, drained

1 medium tomato, sliced thin

cooking spray

Directions:

1) Spread 1 tablespoon of thousand island dressing on each of 4 slices of bread. Set aside.

2) Arrange turkey, cheese, sauerkraut, and tomato evenly on the remaining 4 slices of bread. Top with the thousand island slices of bread. Press firmly together. Spray a large non-stick skillet or griddle with cooking spray. Heat to medium high. Spray sandwiches with cooking spray when ready to place in skillet. Grill until brown and crisp; turn once. May need to press down each side with a spatula, to heat through. If not hot in middle, place in microwave for 1 minute. Serve immediately. Makes 4 sandwiches.

Nutritional Analysis per sandwich: 288 Calories; 29 percent fat (9.3 grams); 2.4 grams saturated fat; 27 percent protein; 44 percent carbohydrate; 5 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Build-your-own tacos are a great lunch for a crowd. Serve with Avocado Lime Salsa, Low-Fat Chunky Guacamole, and Classic Lemonade.

Ingredients:

cooking spray

Juice of one large lemon

1 teaspoon chili powder

1 teaspoon paprika

1/2 teaspoon dried oregano

1 pound fillet of sole

salt

1 tablespoon canned jalapeno pepper, diced

1 tablespoon fresh lemon juice

2/3 cup commercial salsa

2 tablespoons onion, minced

3 tablespoons fresh cilantro, chopped

1 cup tomato, diced and drained

3 cups cabbage, shredded

2/3 cup fat-free sour cream

1 large avocado, peeled, pitted, and sliced into 12 thin slices

12 corn tortillas

Directions:

Heat broiler. Line cookie sheet with tin foil and spray with cooking spray.

1) In a pie pan, mix lemon juice, chili powder, paprika, and oregano.  Dip sole briefly into lemon mixture, covering both sides and place on cookie sheet. Salt lightly. Broil until cooked through, approximately 3 minutes. Remove from oven. When cool, break into large chunks and place in medium bowl. Gently stir in jalapeno pepper and lemon juice. (If you like more spicy taste, add an additional tablespoon of jalapeno pepper.) Set aside.

2) In a medium bowl, mix salsa, onion, and cilantro. Set aside.

3) Place tomatoes, cabbage, sour cream, and avocado in separate serving bowls. Set aside.

4) Heat a nonstick griddle on medium-high heat. Place tortillas on griddle and warm, turning once.

5) People can build their own tacos by filling each tortilla with an ounce of the fish mixture, cabbage, a tablespoon of tomatoes, a tablespoon of salsa, a slice of avocado, and a tablespoon of sour cream. Makes 12 tacos.

Nutritional Analysis per taco: 149 Calories; 23 percent fat (3.8 grams); < 1 gram saturated fat; 27 percent protein; 50 percent carbohydrate; 3 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Ingredients:

Garlic Balsamic Vinaigrette:

1 tablespoon olive oil

2 tablespoons balsamic vinegar

2 large cloves garlic, minced or pressed

1 teaspoon sugar

1 teaspoon Italian seasoning or basil

cooking spray

1 medium eggplant, sliced into 1/2-inch thick slices

2 medium portabello mushrooms, cleaned with stems removed

1/4 teaspoon salt

1/4 teaspoon pepper

1 cup roasted peppers (commercial jar of roasted peppers), rinsed, pat dry, sliced into thick strips

1/2 cup arugula salad greens

1/4 cup feta cheese, crumbled

1   9-inch purchased focaccia bread round (rosemary-onion works well)

Directions:

Preheat oven to 425 degrees. Cover a large, flat baking pan with foil and spray with cooking spray.

1) In a small bowl, whisk together all vinaigrette ingredients. Set aside.

2) Arrange eggplant slices and whole mushrooms in a single layer on baking sheet. Sprinkle with salt and pepper. Drizzle about 1 tablespoon vinaigrette over eggplant and mushrooms. (Save the remaining vinaigrette for later). Place vegetables in oven. Roast for 15 minutes, or until golden brown and tender. Remove from oven. Set aside.

3) Meanwhile, place remaining ingredients in bowls (roasted peppers, arugula, and feta cheese).

4) Remove portabello mushrooms from baking sheet, slice into 1/2-inch strips. Set aside.

5) Slice focaccia in half horizontally. Place one layer of eggplant on bottom half. Add several sliced mushrooms, drizzle with about 1 teaspoon vinaigrette. Top with a sprinkle of feta cheese and arugula. Continue layering process until all ingredients are used. Cover with top half of focaccia. Press down firmly. Place back on foiled baking sheet. Bake for 10 minutes, or until bread is golden brown and crispy. Remove from oven. Slice into four quarters and serve hot. Makes 4 sandwiches.

Nutritional Analysis per sandwich: 329 Calories; 26 percent fat (9.5 grams); 3.5 grams saturated fat; 14 percent protein; 60 percent carbohydrate; 9 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

[Mood Tip: As you enjoy this salad, notice the bouquet. This part of flavor comes from your nose, not your tastebuds. You swallow and chew, and the air, with all the odors in it (in this case the blend of sweet fresh ginger and tart rice vinegar), is pumped up into your nose. The brain uses smell and taste together to create flavor. ]

This slaw has 50 percent less calories and fat (most of that fat is healthful mono-unsaturated fats), no cholesterol, and twice the fiber of regular coleslaw. More importantly, it has twice the flavor and is rich in iron and folic acid, the B vitamin that boost memory and reduces heart-disease risk. It takes less than 10 minutes to prepare and goes great with sandwiches and as a side salad along with fish or chicken for dinner.

Ingredients:

3 tablespoons sesame seeds

4 cups of pre-shredded coleslaw mix or about 2/3 of a 16-ounce bag

2/3 cup green onions, sliced

3 tablespoons rice vinegar

1 tablespoon fresh ginger, peeled and grated

1 tablespoon sesame oil

1 1/2 teaspoons sugar

salt and pepper

Directions:

1. Toast sesame seeds in a non-stick skillet over medium heat until browned, about 4 minutes. Set aside.
2. Combine cabbage and onions in a medium bowl.
3. Blend vinegar, ginger, oil, and sugar in a small bowl, pour over cabbage mixture, and blend thoroughly. Salt and pepper to taste. Let stand at least 5 minutes before serving (can be refrigerated up to two hours). Top with toasted sesame seeds just before serving. Makes 4 servings.

Nutritional Analysis per serving: 103 Calories; 60 percent fat (7.5 grams); 1 gram saturated fat; 11 percent protein; 29 percent carbohydrate; 2 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

[Food Tip: Every culture creates flavorful small dishes, from relishes and garnishes to chutney and sambals, to serve with traditional fare. Fresh, uncooked chutneys find their origin in India and are a cross between a relish and a sauce. British chutneys are cooked. Both can be spooned over a variety of dishes, from vegetables and meats to curries and salads.]

This salad also works as a side dish for chicken or fish. It’s colorful and chock-full of nutrients, with a subtle zing of flavor.

Ingredients:

1/2 cup green onions, chopped in thin slices

1/2 cup chutney (Major Grey is best)

2 teaspoons sesame oil

2 teaspoons canola oil

2 tablespoons rice wine vinegar

salt and pepper to taste

4 cups sweet potatoes, peeled and cut into 1-inch cubes (about 2 large sweet potatoes)

1/4 pound green beans and yellow beans, trimmed and cut into 1 1/2-inch lengths (about 1 cup)

1/4 cup fresh cilantro, chopped

Directions:

1) Combine onions, chutney, sesame and vegetable oils, vinegar, salt and pepper in medium bowl. Set aside.

2) Steam potatoes until tender, but still firm (about 10 to 12 minutes).

3) Steam beans until tender, but still firm and bright green. Remove and place in ice to cool immediately. Once cool, remove from ice and drain.

4) Toss potatoes, beans, and cilantro in large bowl. Pour chutney sauce over top and toss. Makes 6 servings.

Nutritional Analysis per serving: 187 Calories; 15 percent fat (3.2 grams);< 0.5 grams saturated fat; 6 percent protein; 79 percent carbohydrate; 5 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

[Food Tip: Wild rice is called a rice because it is the seed of a cereal grass, but technically it is an aquatic grain, since it is the seed of a marsh grass that grows in the Northern Great Lakes area. It has a hazelnut flavor, is dark-brown in color, and is chewy. American Indians called wild rice “mahnomen,” which means “gift of the gods.”]

This rich and filling salad goes well with roast chicken, turkey, or pork. It is a beautiful addition to a holiday menu, too. If you have leftovers, make a one-serving frittata by placing 1 cup of this rice/vegetable dish in a small frying pan along with two whipped eggs. Cover and cook over medium-low heat until eggs are cooked through, about 15 minutes. Salt to taste.

Ingredients:

3 cups fat-free chicken broth (amount will vary depending on rice)

1 cup wild rice, rinsed

2 tablespoons olive oil

1 tablespoon champagne vinegar

1 tablespoon fresh thyme, chopped

1 clove garlic, minced

cooking spray

3 carrots, peeled and sliced diagonally into 1/2-inch slices

1/2 pound shiitake, crimini, or portabello mushroom, stems removed and sliced into

1/2-inch slices

salt

1 1/2 red bell peppers, stemmed, seeded, and cut into quarters

2/3 of a large yellow onion, cut into 1-inches wedges

Directions:

Preheat oven to 425 degrees.

1) In a medium saucepan, bring chicken broth to boil. Add rice, cover, return to boil, reduce heat, and simmer until rice is done, approximately 50 minutes (kernels crack, revealing the fluffy white interior).  Amount of fluid will vary depending on rice; you may need to add additional broth or drain rice when done. Makes approximately 3 cups of cooked rice.

2) Vinaigrette: In a small bowl, blend olive oil, vinegar, thyme, and garlic. Set aside.

3) While rice is cooking, spray two cookie sheets with cooking spray. Arrange carrots on one side and mushrooms on the other side of one sheet. Spray with cooking spray and sprinkle with salt. Spray a second cookie sheet and arrange red peppers and onions on opposing sides, spray with cooking spray and sprinkle with salt. Place both cookie sheets in oven. Roast vegetables for approximately 30 minutes or until tender, turning twice.

3) Drain rice if necessary, transfer to a medium bowl, and blend in vinaigrette. Add vegetables while rice is still warm. Thoroughly stir and cover. Let sit for 10 minutes to allow flavors to blend and mushrooms to absorb some of the liquid. Serve at room temperature. Makes 6 cups.

Nutritional Analysis per cup: 195 Calories; 25 percent fat (5.4 grams); <1 gram saturated fat; 14 percent protein; 61 percent carbohydrate; 5.4 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

[Food Tip: Ounce for ounce, red peppers have four times the vitamin C of oranges, plus a hefty dose of beta carotene to protect your brain from damaging free radicals.]

This light and flavorful salad goes well with any sandwich and is easy to pack for on-the-go lunches and snacks. For a quick sandwich, stuff a whole wheat pita with this yummy salad along with red or yellow pepper slices.

Ingredients:

2 (15.5-ounce) cans garbanzo beans, drained and rinsed

2/3 cup fresh parsley, chopped

1/2 cup water or oil-packed sun-dried tomatoes, drained and thinly sliced

1/3 cup red bell pepper, diced

2 tablespoons fresh lemon juice

pinch red pepper flakes

3 tablespoons olive oil

1/4 teaspoon ground cumin

salt to taste

Directions:

In a medium bowl, combine all ingredients. Toss to blend. Serve at room temperature. (Can be made the day before serving.) Makes eight 1/2-cup servings.

Nutritional Analysis per serving: 252 Calories; 34 percent fat (9.5 grams); 1 gram saturated fat; 16 percent protein; 50 percent carbohydrate; 7.8 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

This salad is a meal in itself, served with bread sticks or a slice of Crusty French Bread. Or, accompany it with a sandwich or bowl of Heart-Warming Winter Vegetable Soup.

Ingredients:

1/2 pound raw large shrimp (approximately one dozen), peeled and deveined

1 teaspoon hot chili sesame oil or chili paste

8 cups mixed baby greens, washed and dried

1/3 cup fresh lemon juice

2 teaspoon sesame oil

salt

Mango Pineapple Salsa

Directions:

Preheat broiler.

1) Place shrimp in medium bowl and rub with chili-sesame oil. Let sit while broiler heats.

2) Place shrimp on foil-lined cookie sheet and place on middle rack of oven. Broil for one minute on each side or until shrimp are pink and cooked through.

3) Toss greens with lemon juice, sesame oil, and salt. Divide onto four plates. Top with 1/4 of Mango Pineapple salsa and arrange four shrimp on top of salsa. Makes 4 servings.

Nutritional Analysis per serving: 167 Calories; 25 percent fat (4.6 grams); < 1 gram saturated fat; 32 percent protein; 43 percent carbohydrate; 3.7 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.