1. Recipe: Prosciutto, Arugula and Parmesan Flatbread Cured ham is good for the soul, this I am sure of. If you are not wrapping it around melon, asparagus or shoving it by the handfuls into your mouth, then you should give this really easy recipe a try. If the word aroogulla is sending your mind all scatter brained, no worries. This is a fabulous green rich in vitamin C, potassium and along with the rich spicy taste, is considered to be an aphrodisiac. Ingredients: 1 ball Trader Joe’s Pizza Dough 1/2 cup Parmesan cheese, thinly shaved/sliced 6 oz Prosciutto Extra-Virgin Olive Oil 1 cup Arugula, rinsed and dried Fresh Ground Pepper Flour Instructions: Preheat your oven to 425 degrees. Add flour to a rolling surface such as a cleaned counter or cutting board. Place the ball of dough out and let it sit for about 20 minutes. Roll out the dough as best you can, trying to keep the surface even and the shape pleasing. When it is thinly rolled out place it on baking sheet or stone. Be sure to poke holes throughout the surface it to eliminate bubbles. Bake dough for about 15 minutes, till it starts turning a nice golden brown. Remove from oven. Drizzle dough with olive oil. Line with prosciutto Add arugula and Parmesan. Finally grind fresh pepper on top and enjoy!
  2. Recipe: Palak Paneer Homemade Indian, never order take out again! Ingredients: 2 Tbs Ghee 2 cloves garlic, chopped 1 onion, chopped 1 Tomato,chopped 1 Tbs Fresh Ginger, grated 1 t Coriander Powder 1 t Cumin Powder 1 t Turmeric Powder 1 t Red Chili Powder 1 t Garam Masala Powder 1/2 Cup yogurt 6 Bunches Spinach, chopped 12 oz Fresh Paneer, cubed Instructions: Heat ghee in a saucepan over medium heat and add chopped garlic, ginger and chopped onion, saute until the onion becomes golden brown. Add turmeric, coriander, red chili, Garam Masala and cumin powder, continue to cook for 2 minutes. Add chopped spinach and tomato to the mixture and cook till spinach is tender. Add yogurt. Reduce heat and simmer for 2-3 hours. Heat a small sauce pan, add paneer cubes and fry until it become golden brown. Drain and add to the Spinach mixture and serve!
  3. Recipe: Spanish Brown Rice So easy you will wonder why you have not made it before! What do you do when all the refrigerator contains is an onion and maybe a stray carrot?  You make rice! I am rounding the corner towards finals week and unfortunately have not made it to the grocery store. I started this meal by dicing the onion and throwing the remains along with any overly frozen vegetables I have into a pot of water. Bring it to a boil and you have a quick homemade broth!  I use brown rice in this recipe to add a little fiber to my diet and make this a more nutritious meal. If you are one of those people who hate brown rice, give it a try and I bet you cannot tell the difference. The substitution of brown rice nutritionally will provide your body with 3.5 grams of Fiber, 5 g of Protein, along with the % DV of 12% Thiamin (Vit B1), 15% Niacin (Vit B3), 21% Magnesium, 14% Vitamin B6, and a whopping 88% of Manganese in a 1 cup serving [1]. Still not convinced? Ok, it also contains 603 mg of Omega-6 Fatty acids and 27.3 mg of Omega-3 FA. These Omega Fatty acids cannot be produced by our bodies and are essential in keep our brains functioning, regulating metabolism and maintaining bone health [2]. Worried about heart disease, diabetes, high cholesterol, high blood pressure or colon cancer? Eat a cup of brown rice and rest assured your body will thank you.  Ingredients: 1 Tbsp Olive Oil1/2 medium Onion, chopped3 Garlic Cloves, minced1/2 cup Organic Brown Rice4 oz Tomato sauce or Canned Diced Tomatoes1 cup Vegetable Broth1/3 cup Organic Peas, frozen1 tsp Oregano, ground1 tsp Cumin, ground (optional) Salt and pepper to taste Directions: Start off by adding the oil to a sauce pan, bring to a medium heat. Add add onions and garlic, saute till they start to become translucent.  Add the rice, stirring frequently, making sure it does not burn. Cook till the rice also starts to become translucent and golden brown. Add tomatoes and broth, stir to evenly distribute. I like to add the frozen peas on top, you can also add chopped carrots!.  Reduce heat to a simmer, cover, and cook for 30-45 minutes, till rice is tender.  Once the rice is tender add the ground oregano, salt and pepper. Heat some black beans and you have a meal! Sources:  1. Self Nutrition Data, Know what you eat 2. Omega-6 Fatty Acids, University of Maryland Medical Center
  4. Swiss Chard, Potato and Leek Gratin 4 Tbsp Butter1 Small Onion, finely chopped1 Bundle of Swiss Chard, leaves and stems separately cut into 1-inch pieces2 Leeks, chopped into 1/4 inch rounds2 cups Yogurt2 Garlic Cloves, minced2 Tbsp Flour2 lbs Potatoes, peeled and sliced with mandolin into rounds3 Tbsp Chives, chopped1/2 Tbsp Rosemary, finely ground1/3 cup WaterSea SaltFreshly Ground Black Pepper1 1/4 cups Goat Cheese Directions: Preheat oven to 400°F; Grease a 9×13 baking dish. Melt 2 tablespoons butter in sauce pan over medium heat, add onions. Cook onions till they become translucent.   Add chard stems and leeks, season with salt and pepper.  Cook for about 5 minutes, stirring occasionally. Add chard leaves and cook until they are slightly wilted. Season with salt and pepper and transfer greens to a bowl, set off to the side. In small saucepan combine yogurt and garlic, bring to a simmer. In a saucepan heat two tablespoons butter over medium heat.  Slowly add flour while whisking. Cook for about one minute whisking the entire time. Slowly whisk in yogurt and garlic. Season with salt and pepper and set aside. Spread a layer of potatoes along the bottom of greased dish, overlapping as you go. Sprinkle with salt, pepper, and a quarter of the chives, rosemary and of the cheese. Distribute a quarter of the greens mixture over the cheese, then pour sauce over.  Repeat with each layer and sprinkle with the last 1/4 of cheese on top.  Add water to dish and put into oven. Bake for about 1 hour, until golden and bubbly, and most of the liquid is absorbed. Let stand 10 minutes before serving.
  5. Red Cabbage Asian Salad with Tangy Cilantro Dressing My all time favorite salad which I could honestly eat every single day! 1 tsp Fresh Ginger, minced1 Garlic Clove, minced1/2 cup Cilantro, chopped3 Tbsp Peanut Butter1/2 Lime, juiced2 Tbsp Flax Seed Oil3 Tbsp Nama Shoyu or Soy Sauce1 Tbsp Water, hot1 Tbsp Raw Agave Nectar3 cups Red Cabbage1 cup Green Cabbage1/2 cup Carrots1/3 cup Green Onions, choppedsmall can Mandarin Oranges, drained2-3 T Cilantro, chopped1/4 cup Almonds, sliced Directions: Put ginger, garlic, cilantro, peanut butter, lime juice, flax seed oil, soy sauce, hot water, and agave in blender. Blend for one minute, until ingredients are well combined. Remove outer leaves from cabbage, cut out core, and cut into thin slices with a mandolin. Slice carrots into rounds.  Add cabbage, carrots and onions to a large bowl, toss thoroughly.  Add oranges, almonds and cilantro to top, toss with dressing and enjoy!!
  6. Cilantro Potato Salad Ingredients: 3 pounds Red Potatoes1 cup Mayonnaise1 Jalapeno, minced1/3 cup Cilantro, Chopped3 Green Onions, chopped2 Tbsp Lime Juice1 Garlic Clove, minced1/2 tsp White Pepper2 Tbsp SaltCilantro, chopped as garnish Instructions: Add potatoes to a large pot and cover with water.  Bring to a boil and cook till tender. Drain and cool.  Stir together mayonnaise, with jalapeno, cilantro, green onion, garlic and cilantro.  Add potatoes, and toss to coat. Add salt and pepper to taste.  Cover and chill. Garnish with chopped fresh cilantro
  7. Recipe: Black Bean Chili with Goat Cheese Ingredients: 1 Tbsp Olive Oil1 White Onion, chopped3 Garlic Cloves, minced2 Zucchini, sliced into rounds2 Carrots, sliced into thin rounds1 Yellow Bell Pepper, chopped2 tsp Habanero Chili Powder2 tsp Cayenne Chili Powder1 tsp Cumin2 cans Black Beans, rinsed and drained1 small can Tomato Paste1 cup Corn, frozen, canned or fresh3-4 cups Watersalt and pepper8 oz of Goat Cheese1 large Avocado, slicedDirections:Heat oil in pan and add onions and garlic. Cook till they are translucent.  Add vegetables, chili powders, and cumin, cook over medium heat stirring occasionally.  When vegetables become tender, about 10 minutes, add beans and corn, cook for about 1 minute.  Add one cup of water at a time and simmer.  After about 10 minutes add another cup and the remaining cup if too thick.  Continue to simmer for another 10 minutes.  Season to taste with salt and pepper.  Serve with chunks of avocado and goat cheese. Also tastes great with pita chips.
  8. Spicy Cabbage Salad with Mandarin Oranges and Peanuts You’ve heard of the cabbage soup diet, how about the cabbage salad diet?  After eating this salad I promise you will want to eat it everyday for at least week! Red cabbage contains 36 different anthocyanins which have been studied for their fat fighting potential, cancer protection and improvement of brain function. One cup will also give you 85% of your daily value of vitamin C.  Ingredients: 2 cups Red Cabbage2 cups Green Cabbage1/4 cup Green Onions, chopped1/2 cup Cilantro, chopped1/4 cup Peanuts, chopped1/3 cup Mandarin Oranges, drained if canned Dressing: 2 tsp Garlic, minced1 tsp Chili Paste3 Tbsp Brown Rice Vinegar1 Tbsp Nama Shoyu2 Tbsp Almond butter2 Tbsp Flax Seed Oil2 tsp Toasted Sesame OilJuice from half a lime Instructions:Mix together all the ingredients for dressing and set aside. Remove outer leaves from cabbage, cut out core, and cut into thin slices with a mandolin. Add cabbage into a large bowl along with green onions, cilantro, and peanuts, toss throughly.  Add oranges and serve with dressing. If you omit the oranges this salad is the perfect accompaniment to a side of ribs or with pulled pork!
  9. Leek, Cannellini Bean & Couscous Soup A wonderfully healthy recipe just in time for the winter months!  Cannellini beans are known as the white kidney bean or the great northern bean.  When cooked they have a nutty flavor and are rich in protein, iron, magnesium and fiber.  Nutritional Information: Calories: 371.99 kcalCarbohydrates: 63.71 gFat: 5.42 gProtein: 13.03 gFiber: 64%Vitamin A: 97%Potassium: 18%Vitamin B6: 18%Magnesium: 17%Iron: 15% Ingredients:2 cups Cannellini Beans, dried1 Tbsp Olive Oil4 Garlic Cloves, minced1/2 Med White Onion, finely chopped1 Leek, chopped2 tsp Sea Salt1 Tbsp Cumin1 tsp Cayenne Pepper6 cups Vegetable Broth1 cup Whole Wheat Couscous Instructions: Rinse then soak cannellini beans overnight. Dump soaking water, rinse again and refill pot about 2 inches over beans. Bring to a boil then simmer for about 45 minutes or until slightly tender. Do not overcook.  Drain and set aside.In a large pot heat olive oil over medium heat. Saute garlic, onion and leeks till tender. Season with salt, cumin, and cayenne pepper and cook for 5 minutes. Add beans and broth, bring to a low boil, reduce heat and simmer for about 10 minutes. Remove from heat and add couscous, stirring well. Cover and let sit for about 5 minutes to allow the couscous to cook.  Serve immediately.
  10. Leek & Cannellini Bean Couscous Cannellini beans are a large white kidney bean which provide folate, iron and magnesium.  Ingredients: 1 1/2 cups Cannellini Beans, dried 1 Tbsp Olive Oil 4 Garlic Cloves, minced 1/2 Med White Onion, finely chopped 1 Shallot, finely chopped 1 Leek, chopped 2 tsp Sea Salt 1 Tbsp Cumin 1 tsp Cayenne Pepper 2 cups Vegetable Broth 1 cup Whole Wheat Couscous 1/3 cup Cilantro, chopped Instructions:Rinse then soak cannellini beans overnight. Dump soaking water, rinse again and refill pot about 2 inches over beans. Bring to a boil then simmer for about 45 minutes or until slightly tender. Do not overcook.  Drain and set aside.In a large pot heat olive oil over medium heat. Saute garlic, onion,shallot and leeks till tender. Season with salt, cumin, and cayenne pepper and cook for 5 minutes. Add beans and broth, bring to a low boil, reduce heat and simmer for about 10 minutes. Remove from heat and add couscous, stirring well. Cover and let sit for about 5 minutes to allow the couscous to cook.  Garnish with cayenne pepper and serve immediately.
  11. Black Bean, Red Pepper and Quinoa Salad I do believe that once you have it, you have to have more.  It is sort of like what they about tattoos. Ingredients: 1 cup Dry Quinoa2 cups Vegetable Broth1 can Black Beans, drained1 Red Bell Pepper, chopped2 Green Onions, chopped1/2 Shallot, finely choppedDressing:2 tsp Raw Honey1/2 Lime. juiced2 Tbsp Rice Vinegar2 Tbsp Flax Seed oil1 Tbsp Ground Flax Seeds2 tsp SaltInstructions: Add broth and quinoa into a pot and bring to a boil.  Reduce heat and simmer for about 15 minutes, till liquid is absorbed. Set aside to cool.In a jar combine honey, lime juice, rice vinegar, flax seed oil, ground flax seed and salt; shake to mix. In a large bowl combine quinoa, black beans, bell pepper, and onions; drench with dressing. Mix thoroughly to distribute the dressing.  Chill before serving.
  12. Spelt Muffins with Blueberries and Orange Zest Feeling a little adventurous? Venture on down to the store and pick up some spelt flour. It is an excellent way to incorporate whole grains, iron and protein into your diet. Spelt flour has a nutty flavor and is slightly sweeter than wheat flour.  Spelt is also good source of fiber, protein, niacin, thiamin, iron and magnesium. Combine these benefits with the antioxidant power of blueberries and the nutritional benefits of oats and you have yourself a winner! Ingredients: 1 1/4 cup Rolled Oats1 cup Spelt Flour1 T Baking Powder1/2 tsp Salt1/3 cup Sugar1 T fresh Orange Zest1 Egg1 cup Milk1/4 cup Corn Oil1 cup Blueberries, fresh or frozen Instructions:Preheat oven to 400F. In small bowl, stir together the rolled oats, whole wheat flour, baking powder and salt. In a medium bowl, beat the egg with a fork. Add in milk, sugar, orange zest and vegetable oil. Fold the dry ingredients into the wet ingredients until barely combined, be careful not to over stir. Gently fold in blueberries, again do not over stir! The batter will be runny. Fill a muffin pan with paper liners or use silicone muffin cups. Divide batter equally among muffin cups, filling about 3/4 full. Remove muffins from oven and cool on a rack. Enjoy!
  13. Oh My Banana Muffs! Rich in Omega-3’s these muffins will definitely make your body say ‘Oh My!’ I found this recipe on the FANNEtastic Food website and thought I would give it a whirl.  After I baked them and decided they were pretty kick-ass, I analyzed the recipe and came up with this: Each muffin is less than 200 calories and provides nearly 80% of the RDI of Omega-3, 19% of fiber, along with 5 grams of protein and 10% of the recommended vitamin B6. The spelt flour combines beautifully with the bananas, the yogurt keeps the muffin nice and moist while the ground flaxseed turns these babies golden brown.  Ingredients: 2 cups Spelt Flour 1/2 cup Brown Sugar 1/2 cup Ground Flaxseed (see below) 1 tsp Cinnamon 1 tsp Baking Powder 1 tsp Baking Soda 1/2 tsp Sea Salt 3 Bananas, Mashed 3/4 cup Milk 1/2 cup Yogurt, plain 1/2 cup Pecans, chopped Instructions: Preheat oven to 300 degrees In a large bowl mash the bananas till most of the large chunks are gone.   Add the milk and yogurt and gently mix.  In a separate bowl, mix together the flour, sugar, ground flax seeds, cinnamon, baking powder, baking soda and salt.   Add the dry ingredients into the banana mixture in thirds. Gently fold together the batter being careful to not over mix.  Fold in pecans.  Batter should be lumpy and fluffy.  Fill muffin cups 3/4 full.   Decorate the tops if you like! Place in oven and bake 12 - 15 minutes, depending on the size of muffin cups and your stove.  Muffins are finished when the tops no longer look moist and fragile, and after a toothpick comes out mostly clean. Tops will turn a golden brown color. To make your own ground flaxseeds:  I keep a fresh bag of flaxseeds in the refrigerator and quickly ground them in my coffee grinder! Works perfectly.
  14. Gluten Free Raspberry and Lemon Zest Muffins In honor of Celiac Awareness Month, I present you a gluten free nutritious muffin that does not taste like ass! Amazing right? These muffins are packed with Omega-3’s and to be honest I could not tell they were gluten free.  I did make them with dairy but the recipes I gathered in research all used the dairy free versions of these products and included xanthan gum as a stabilizer. For those who can have dairy, please enjoy! Ingredients: 1/4 cup Ground Flaxseed 2 cups Rice Flour 2 tsp Baking Powder 1 tsp Baking Soda 1/2 tsp Cinnamon 1/4 tsp Sea Salt 1 stick unsalted Butter,  room temperature 1/2 cup Brown Sugar 1/2 cup Turbinado Sugar 1 cup Milk (or almond milk) 1/2 cup Yogurt (or soy yogurt) 2 Eggs, lightly beaten lemon zest from 1 1/2 lemons 1 cup Raspberries, frozen Instructions: Preheat oven to 375 degrees.   In a medium sized bowl, mix together ground flaxseed, rice flour, baking powder, baking soda, salt and cinnamon.   In a large bowl cream together the turbinado sugar and butter for about 2 minutes. Gradually add brown sugar and beat for 2 more minutes.  Add eggs and mix for 1 minute.  Fold in dry ingredients, yogurt and milk, 1/3 of each separately. Add lemon zest and raspberries.   Very Important:  Fold these in gently to ensure raspberries do not bleed.  Quickly and gently fill cupcake liners or a greased muffin pan to 3/4 full. I sprinkled with sugar and lemon zest and some with oats (for those who can eat oats). Bake for 12 - 14 minutes depending on your oven.  Tops should turn a golden brown and an inserted toothpick should come out slightly moist.  Place on a rack to cool. They were not the prettiest muffins when they came out so I was glad I decorated the few that I did!  In the end they were sort of like a present that you unwrapped… And then a huge smile appears on our face :D
  15. Cumin Roasted Eggplant To give this dish a little twist I added black mustard seeds.  Interestingly enough these seeds contain the essential Omega-3 fatty acids, and the amino acids selenium and tryptophan.  Eggplant has been shown to lower blood cholesterol levels (1) along with providing the body with antioxidants (2) and when grown organically could provide additional quercetin (3).  Ingredients:  1 tsp Cumin 1 tsp Garam Masala 1 tsp Black Mustard Seeds 3 large Eggplants 1/4 cup Red Onion, chopped 2 tsps Red Wine Vinegar 1 tsp Honey (or sugar) 2 Tbsp Grape Seed Oil (or olive oil) Instructions: Preheat oven to 500 degrees. Wash eggplants and place on a baking sheet.  Roast whole eggplant until blackened and tender, turning frequently. Should take 20 to 30 minutes. When ready set eggplant aside to cool. Toast the cumin, garam masala and black mustard seeds in a heavy skillet, over medium heat, until fragrant. When eggplant has cooled for about 10 minutes, remove skin and coarsely chop. Place into skillet and add the onion, vinegar, sugar, oil, and salt. Mix together and heat for 5 minutes. Serve as a side dish or over rice as a meal. References:  1. S. Sudheesh, G. Presannakumar, S. Vijayakumur and N.R. Vijayalakshmi, Hypolipidemic effect of flavonoids from Solanum melongena, Plant Foods for Human Nutrition 51 (1997), pp. 321–330. 2. H.Y. Huang, C.K. Chang, T.K. Tso, J.J. Huang, W.W. Chang and W.C. Tsai, Antioxidant activities of various fruits and vegetables produced in Taiwan, International Journal of Food Science and Nutrition 55 (2004), pp. 423–429. 3. A. Singh, D. Luthria, T. Wilson, N. Vorsa, V. Singh, G. Banuelos and S. Pasakdee, Polyphenols content and antioxidant capacity of eggplant, Food Chemistry 114 (2009) pp. 955-961.

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