Quick & Healthy Recipes: Easy Peezy (Healthy!) Sweet "Cream"

Now that high temperatures are finally back in the Northern hemisphere, the cold breakfasts that seemed so miserable a few months back are suddenly the perfect way to start the day.

I don't know about you, but I LOVE a bowl of fresh fruit and whipped cream. It makes for a great dessert, but it's certainly not the healthiest way to start your day.

Alas, here is my couldn't-be-any-easier recipe for a healthier cream that adds body, creaminess, and flavor to whatever you pair it with!

YIELDS: 1.5 cups

INGREDIENTS:

1 cup raw cashews
1 cup cold water
2 teaspoons vanilla extract
1 teaspoon coconut extract

DIRECTIONS:

Combine all ingredients in food processor and mix until a smooth consistency is reached.

For best flavor and texture, refrigerate for at least 4 hours before consuming.

This tastes absolutely wonderful mixed with a cold bowl of fresh fruit!

NUTRITION INFORMATION (per 1/4 cup serving):

141 calories
6 grams fat
1 gram saturated fat
30 milligrams sodium
1.4 grams sugar (naturally occurring)
4.6 grams protein

Excellent Source of: copper, magnesium, manganese
Good Source of: potassium, zinc

Quick & Healthy Recipes: Not-Really-Chocolate Dip

This is one of my favorite desserts to make for guests.

It takes no more than five minutes to prepare, is rich in body and flavor, and makes for some surprised looks when you tell your guests the "secret" ingredient (which, believe it or not, is impossible to taste)!

I like to serve this as a dessert dip for fresh strawberries, frozen sliced bananas, and whole wheat graham crackers.

YIELDS: 1.25 cups (ten 2-tablespoon servings)

INGREDIENTS:

1 medium avocado, ripe
1/3 cup unsweetened cocoa/cacao powder
1/3 cup sweetener of choice (I prefer to use agave nectar for its subtle flavor)
1 Tablespoon vanilla extract
5 Tablespoons water

DIRECTIONS:

1. Combine all ingredients in food processor.

2. Process until mixture is smooth in texture and uniform in color.

3. Store in airtight container in refrigerator for at least 4 hours.

NUTRITION INFORMATION (per serving):

72 calories
1.1 gram saturated fat
2.5 grams fiber
5.5 grams added sugar

Enjoy!

Quick & Healthy Recipes: Oven-Roasted Chickpeas

With their sparkling nutritional profile, chickpeas -- and all their wonderful phytonutrients -- are a wonderful addition to salads, casseroles, and pilafs.

This recipe changes up their usual texture, creating a savory and delicious side dish that also makes for a fun finger food.

YIELDS: 3 servings (1/2 cup each)

INGREDIENTS:

1 15.5 ounce can chickpeas (drained and rinsed; preferably low sodium)
1.5 tablespoons olive oil
3 tablespoons freshly squeezed lemon juice
1/4 teaspoon chili powder (for an extra kick, try 1/2 teaspoon)
1/8 teaspoon salt

NOTE: This is only one variety. I encourage you to experiment with different spices and flavorings (i.e.: curry powder, ground ginger, black pepper, tamari, thyme, oregano, cumin, etc.)

DIRECTIONS:

Heat oven to 400 degrees Fahrenheit

Combine all ingredients in a bowl.

Transfer mixture to roasting pan and heat in oven for 20 minutes.

NUTRITION INFORMATION (per serving):

253 calories
330 milligrams sodium
5.5 grams fiber
6 grams protein

Excellent Source of: Vitamin B6, folate, manganese

Good Source of: fiber, iron, monounsaturated fats

In The News: The Perils of Homemade

The Boston Globe is reporting on Brian Wansink's latest study (published in the Annals of Internal Medicine) -- caloric increases in The Joy of Cooking cookbooks over the past eight decades.

"The study, which looked at how classic recipes have changed during the past 70 years, found a nearly 40 percent increase in calories per serving for nearly every recipe reviewed."

Adding to the problem? It doesn't appear anyone is complaining -- or noticing!

Considering that the average dinner plate's diameter increased 36 percent between 1965 and 2005, I can't say I'm very surprised.

My two favorite bits of trivia?

"The chicken gumbo... went from making 14 servings at 228 calories each in the 1936 edition, to making 10 servings at 576 calories each in the 2006 version."

And then there's my dear colleague Lisa Young, who notes that the same exact brownie recipe yielded 30 brownie squares in the 1970s -- but only 15 in a 1997 edition of the book!

As an aside, from my own personal experience, I have found that baking recipes in Argentina tend to use approximately 25 percent less sugar than their US-based counterparts.

Quick & Healthy Recipe: No-Bake Brownie Truffle Bites

I can't think of an easier, quicker recipe.

My favorite part of serving these is telling people the rich dessert they are enjoying takes no more than five minutes to prepare!

Added bonus: each bite is a good source of vitamins, minerals, and phytonutrients!

YIELDS: 12 bites/balls

INGREDIENTS:

1/2 cup walnuts
1/2 cup raisins
5 tablespoons cacao powder or unsweetened cocoa powder (pictured at left)
2 tablespoons unsweetened shredded coconut
1 1/2 teaspoons vanilla extract
1/8 teaspoon salt

OPTIONAL ADD-ONS:

1 1/2 tablespoons ground flaxseed/oat bran/wheat germ
1 1/2 teaspoons coconut extract
1 teaspoon cinnamon

INSTRUCTIONS:

Grind walnuts in food processor.

Add raisins and blend.

Add remaining ingredients and process again.

Scoop out mixture, in the shape of small truffle-like balls, onto baking sheet.

Refrigerate for at least 2 hours.

Enjoy!

NUTRITION INFORMATION (for 3 "bites" without add-ons):

205 calories
3 grams saturated fat
5 grams fiber
5 grams protein

Excellent source of: copper, iron, magnesium, manganese, phosphorus, potassium

Good source of: fiber, folate, monounsaturated fat, thiamin, vitamin B6, vitamin C

Quick & Healthy Recipes: Sweet Quinoa Breakfast

Here's a delicious -- and healthy! -- alternative to oatmeal for these wintry days.

YIELDS: 1 cup (2 servings)

INGREDIENTS:

1 cup prepared quinoa (follow instructions on box; as with rice, you can make one large batch and keep it in the fridge for later use)
1/2 cup milk of choice (dairy, soy, almond, rice, etc.)
2 teaspoons vanilla extract (if using unflavored milk)
2 teaspoons honey or agave nectar
1 tablespoon raisins
1 tablespoon raw walnuts or pecans
2 tablespoons oat bran

INSTRUCTIONS:

Place all ingredients in saucepan.

Turn stovetop burner to high and place uncovered saucepan on top. Bring mixture to a boil.

Once boiling is reached, lower heat to simmer and cover saucepan.

Turn heat off after 5 minutes. Let saucepan sit on stove for a minute.

Uncover saucepan, stir, and transfer contents to bowl.

Top with 2 tablespoons oat bran.

NUTRITION INFORMATION (per serving; assuming recipe is made with unsweetened soymilk):

330 calories
1.2 grams saturated fat
100 milligrams sodium
6.5 grams fiber (2.5 grams soluble)
11.5 grams protein

Excellent Source of: fiber, manganese, monounsaturated fat, phosphorus, potassium, selenium, thiamin

Good Source of: iron, niacin, riboflavin, protein

Quick & Healthy Recipes: Vegan Sweet Potato Mash

Here’s a super quick, tasty, and healthy recipe perfect for Thanksgiving dinner!

I made this last year for my guests and it received wonderful reviews.

YIELDS: 5 servings

INGREDIENTS

4 medium sweet potatoes
½ cup orange juice (ideally freshly squeezed from two whole oranges; if not, a brand like Tropicana will work just fine)
½ tsp. kosher salt
¼ tsp. cinnamon
¼ tsp. ground ginger
¼ tsp. nutmeg
¼ cup extra virgin olive oil

INSTRUCTIONS

Rinse sweet potatoes and cut into medium to large cubes. Leave the skins on!

Steam until soft (approximately 30 – 40 minutes. You can also boil them, but steaming retains more nutrients)

Transfer steamed sweet potatoes to a medium bowl and mash with fork.

In a pot over medium heat, mix together the sweet potato mash with the orange juice, salt, and spices.

Once well mixed, transfer to bowl, top with extra virgin olive oil.

Mix lightly with spatula. Enjoy!

NUTRITION INFORMATION (per serving):

190 calories
1.4 grams saturated fat
273 milligrams sodium
3 grams fiber

Excellent source of: Vitamin A, vitamin B6, vitamin C, manganese, potassium, monounsaturated fat

FNCE 2008/Say What?: The Sweet Stuff Hits A Sour Note

In a perfect example of "reaching," The Sugar Association's booth at the 2008 American Dietetic Association Food & Nutrition Conference and Expo offered a variety of pamphlets, including one titled "Sugar's Healing Powers."

"There is no doubt that 'sugar' tastes good and, therefore in our guilt-ridden society, it is commonly assumed that 'sugar must not be good for us," the awkwardly written information sheet begins.

"Nothing could be further from the truth -- sugar is one of Mother Nature's most miraculous creations," it continues.

The argument here is that as far back as 1700 BC, sugar has been used to treat wounds.

The document quotes three studies -- all concluding that sugar exerts antibacterial effects on wounds and promotes faster healing.

Technically true, but how is that relevant in a society where the problem is the massive amounts of sugar people are putting down their throats?

Furthermore, what is the purpose of mentioning sugar's wound healing properties in hospital settings at a nutrition conference?

In another bizarre move, The Sugar Association provided some recipes (with the comma-less grammatically incorrect title "a little sugar can make healthy nutritious foods taste better") that left me perplexed.

Here is a perfect example -- adding sugar to a breakfast shake made of orange juice concentrate, milk, and a banana. Huh??

I am by no means a "sugar is the devil" advocate, but suggesting the addition of sugar to already sweet fruits and promoting its wound healing powers to nutrition professionals seems like a misguided PR move.

Their tagline ("Make an informed choice. Choose pure natural sugar -- 15 calories per teaspoon,") also does not sit well with me.

While putting a teaspoon or three of sugar into your coffee every morning (or enjoying an ice cream cone every Saturday night) is by no means a problem, sugar is calorically identical to other caloric sweeteners.

They ALL offer 14 - 16 calories per tablespoon.

I am not exactly sure what "informed choice" consumers are making by adding two teaspoons of sugar -- rather than that same amount of honey -- to a cup of tea.

I don't even understand why The Sugar Association is present at a nutrition conference to begin with.

You Ask, I Answer/Quick & Easy Recipes: Vegan Alfredo Sauce

I became vegan about two months ago.

I don't really miss many things since I find perfectly tasty substitutes, but yesterday night I found myself craving alfredo sauce (maybe it's the cold weather).

Since I have seen some vegan recipes on the blog, I wondered if you had any ideas as to how I can have alfredo sauce without dairy?

-- Shannon Gibson
St. Paul, MN

You've come to the right place, Shannon!

Although I am not vegan, I enjoy vegan cooking -- it is creative, healthy, and always offers a new experience for the tastebuds.

After several experiments, I crafted a vegan alfredo sauce I have been enjoying for approximately two years.

YIELDS: 6 servings (1 serving: 1/2 cup)

INGREDIENTS

3/4 cup raw cashews
1 cup water
4 garlic cloves
2 Tablespoons lemon juice (freshly squeezed preferred)
1 Tablespoon extra virgin olive oil
1/4 cup nutritional yeast
1 teaspoon salt
1/4 teaspoon pepper (optional)

INSTRUCTIONS

Place cashews in food processor. Pulse for 20 - 30 seconds.

Add water and pulse until cashews and water are evenly mixed.

Combine rest of ingredients in food processor until blended.

NUTRITION INFORMATION (per serving)

150 calories
1.5 grams saturated fat
380 milligrams sodium
4 grams fiber
8.5 grams protein

Good source of: B vitamins (including B12!), magnesium, copper, phosphorus, manganese, potassium, iron

Quick & Healthy Recipes: Vegan Spinach-Walnut Pesto

Here is a different spin on traditional pesto I often whip up at home.

It omits cheese (you're welcome, vegan and lactose intolerant readers), replaces pinenuts with walnuts for an Omega-3 boost, and adds some spinach for extra nutrition.

YIELDS: 6 servings

INGREDIENTS

6 garlic cloves, whole
1 1/2 cups fresh basil leaves
1/2 cup spinach leaves
1/3 cup raw walnuts
1 Tablespoon freshly squeezed lemon juice
4 Tablespoons extra virgin olive oil
1/4 teaspoon salt (preferably coarse sea salt)
Pepper, to taste
1 cup water (from pasta pot)
1/4 cup nutritional yeast (optional)

INSTRUCTIONS

1. Place whole garlic cloves in food processor. Pulse until diced.
2. Place rest of ingredients (except water) in food processor.
3. Pulse; add water and pulse again.

NUTRITION INFORMATION (per serving)

220 calories
1.5 grams saturated fat
14 grams monounsaturated (heart healthy) fat
190 milligrams sodium
4.5 grams fiber
7 grams protein
350 milligrams ALA Omega-3 fatty acids

Excellent Source of: Vitamin A, Vitamin K, thiamin, niacin, riboflavin, B vitamins

Good Source of: Vitamin C, iron, magnesium, phosphorus, fiber

Although you can obviously drizzle this over some pasta (preferrably whole wheat; be sure to include roasted red peppers for a wonderful complementary taste), I also recommend using it as a topping for seitan, tofu, or grilled chicken.

Quick & Health(ier) Recipes: Vegan Peanut Butter Pie

Standard peanut butter pie recipes call for generous amounts of cream cheese and frozen whipped topping, resulting in rather decadent nutrition values.

You're usually looking at 455 calories, 8 grams of saturated fat (40% of a day's worth!) and 30 grams (almost 8 teaspoons) of added sugar per slice.

As much as I love a decadent dessert, wouldn't it be nice to savor a rich, silky slice of pie that doesn't pack quite a stomach blow?

Well, feast your eyes on the following recipe for a vegan peanut butter pie which cuts back on calories, sugar, and saturated fat -- but certainly not on taste.

Before anyone scrunches up their nose and declares it "gross," you should know that peanut butter pie lovers are shocked when I tell them the slice of pie they are raving about doesn't contain a single drop of cream cheese or Cool Whip!

VEGAN PEANUT BUTTER PIE
Yields: 1 pie (8 slices)

INGREDIENTS

1 16-ounce package of silken tofu
3/4 cup smooth, natural peanut butter
2 Tablespoons soymilk (unsweetened or plain is best)
1/2 cup sugar
1 Tablespoon vanilla extract

DIRECTIONS

Add ingredients to food processor and blend until smooth.

Scoop onto 9" pie shell (bonus points if it's oat-based or 100% whole wheat!) and refrigerate for at least 4 hours.

NUTRITION INFORMATION (per slice)

335 calories
2.5 grams saturated fat
12 grams sugar
11 grams protein

That's 120 less calories, two thirds less saturated fat, and half the sugar of a standard recipe.

Better yet -- the peanut butter is a great source of heart-healthy monounsaturated fats.

Enjoy!

Quick & Healthy Recipes: Avocado Smoothie

I'm fairly certain I could have an avocado once a day for the rest of my life and never tire of the delicious nutty-flavored fruit.

Some people enjoy the taste of an avocado but not the texture, so this smoothie is a great way to get a no-mush fix packed with nutrients and healthy fats!

YIELD: 1 smoothie

INGREDIENTS:

1/2 cup ice cubes
1/2 cup skim or soy milk (plain or unsweetened)
1/2 cup halved strawberries
1/2 cup blueberries
1/2 Hass avocado
1 Tablespoon wheat germ
1 Tablespoon oat bran
2 teaspoons ground flaxseed

NOTE: For a less thick smoothie, add extra milk or water, depending on your specific caloric preference.

DIRECTIONS:

Combine all ingredients in blender. Blend for 20 - 30 seconds.

NUTRITION FACTS:

381 calories
18 g fat (2 grams saturated fat)
15 grams fiber
3 grams added sugar (if made with plain soy milk)
11 grams protein

Excellent Source of: Monounsaturated fats, vitamin C, vitamin K, manganese, niacin, thiamin, riboflavin, pantothenic acid.

Good Source of: Copper, folate, potassium

Quick & Healthy Recipes: Light & Crunchy Salad

I made up this recipe last night based on ingredients I came across in my refrigerator and pantry.

The result -- a perfect summer salad chock full of taste and nutrition.

It makes for a great barbecue side dish!

The following recipe serves 4:

SALAD INGREDIENTS

8 cups mesclun mix
1 avocado, sliced
1 15.5 oz can of chickpeas (preferably low-sodium)
½ cup red onions, diced
1 cup red pepper, diced
1 cup green pepper, diced
¼ cilantro, chiffoned

DRESSING (Lemon Oregano Vinaigrette) INGREDIENTS:

4TBSP extra virgin olive oil
1.5 TBSP balsamic vinegar
2 TBSP fresh squeezed lemon juice
1 TBSP oregano
Salt, to taste
Pepper, to taste

INSTRUCTIONS:

Mix salad ingredients in large bowl.
Pour dressing over salad ingredients.
Toss.
Enjoy!

NUTRITION INFORMATION (PER SERVING)

363 calories
25 grams fat (19 grams monounsaturated, 1.5 grams saturated, 4.5 grams polyunsaturated)
200 milligrams sodium
12 grams fiber
8 grams protein

Excellent Source of: Vitamin A, Vitamin C, Vitamin E, Vitamin K, iron, fiber, folate vitamin B6, manganese

Good Source of: potassium, phosphorus, magnesium

Quick & Healthy Recipes: Ultimate Yogurt Bowl

I came up with this concoction last year and it soon became one of my favorite breakfasts.

Depending on your caloric requirements, you may opt to have it as a weekend brunch item or have it as your weekday breakfast with a few modifications (detailed at the end of the post).

Either way, it's a delicious source of calcium, Omega-3 Alpha Linolenic Fatty Acids, heart-healthy fats, and fiber (including a spectacular 3 grams of the soluble, cholesterol-lowering variety).

6 oz. non-fat plain dairy or soy yogurt (I prefer Greek yogurt's taste and texture)
6 oz. low-fat plain dairy or soy yogurt (see parenthetical comment above)
1/2 cup strawberries, chopped
1 medium banana, sliced
1/4 cup walnuts, chopped
1/4 cup oat bran
3 Tablespoons ground flaxseed

Get all the ingredients into a bowl and mix them together. Yum!

NUTRITION FACTS

646 calories
23 grams fat
3 grams saturated fat
16.6 grams fiber
40 grams protein
300 milligrams calcium (30% of the Daily Value)

Note: If you are preparing this with "regular" (non-Greek) yogurt, protein adds up to 29 grams and calcium totals 700 milligrams!

If you need to lower the calories, try one -- or more -- of the following options:

Omit the banana and save 105 calories (fiber total decreases to a still excellent 13.1 grams)
Omit the walnuts and save 131 calories (the ground flaxseeds still deliver Omega-3 fatty acids, and you only lose 1.3 grams of fiber)
Lower the ground flaxseed to 1.5 tablespoons and save 55 calories (the end result will contain 13 grams of fiber).

Quick and Healthy Recipe: Whole Grain & Flaxseed Pancakes

I spotted this recipe in the back of an Arrowhead Mills multigrain pancake and waffle mix I bought, and tinkered with it a little.

The end result makes for a delicious and very nutritious brunch.

Preparation Time: 15 - 20 minutes
Yield: 4 Pancakes
Serves: 2

INGREDIENTS

¾ cup whole grain/multigrain pancake mix (i.e.: Arrowhead Mills)
1 Tbsp. canola oil
½ cup + 2 Tbsp. soymilk (highly recommend plain or unsweetened varieties)
¼ cup chopped walnuts
1 Tbsp. vanilla extract
2 Tbsp. ground flaxseed
Trans-fat free margarine/Earth Balance "butter" sticks (enough to grease skillet)
2 medium bananas
1 cup sliced strawberries

INSTRUCTIONS

1. Combine pancake mix, canola oil, soymilk, chopped walnuts, vanilla extract, and ground flaxseed in medium bowl.
2. Stir lightly until ingredients are evenly mixed. The batter will be a little lumpy; this is normal. DO NOT OVERMIX.
3. Lightly grease skillet and place over medium flame.
4. Gently pour batter into skillet (remember, this batter makes four pancakes.)
5. Flip pancakes as soon as golden brown color appears on bottom.
6. Once pancakes are evenly cooked, serve on plate and top with bananas and strawberries.

NUTRITION FACTS (if using unsweetened soymilk)

Per serving (2 pancakes, topped with bananas and strawberries):

552 calories
1 g saturated fat
12 grams monounsaturated fat (the fat that helps reduce LDL cholesterol and heart disease risk that most people do not get enough of)
1.6 grams Omega-3 fatty acids (in the form of ALA; 75% of a day’s worth)
412 milligrams sodium
12 grams fiber
5 grams added sugar
11.5 grams protein

Excellent source of: fiber, whole grains, monounsaturated fat, Omega-3 fatty acids, vitamin E, vitamin C
Good source of: protein, potassium, manganese, niacin, thiamin, riboflavin, folate, vitamin B6

You Ask, I Answer: Low-Sugar Baking

I was wondering if you had any advice on recipe substitutions.

I have an excellent cookie recipe, but it calls for two cups of sugar - one cup white, and one cup brown.

As a diabetic and someone who's is nutritionally aware, I would like to reduce the sugar content, but I'm reluctant to use artificial sweeteners, and I don't want to ruin the recipe, either.

How do you go about doing that, or is it more of a trial and error sort of situation?

-- Kate (last name unknown)
Location Unknown

Wonderful question.

This situation is tricky, largely because unlike cooking (where you can experiment, taste, make the necessary adjustments, taste again, make more changes, etc.) baking is an exact science.

Every ingredient is needed, in certain quantities, for a specific reason.

Throw in too much flour or forget baking powder and you have a recipe for disaster.

Sugar, for instance, does more than simply sweeten the deal. It provides texture, browning properties (thanks to the Maillard Reaction), and tenderness.

Remember, too, that sugar is also one of the world’s oldest preservatives.

This is why chocolate chip cookies (or any food high in sugar, for that matter) can sit unrefrigerated for days and not be a source of foodborne illness (the sugar draws out moisture, thereby creating an unfriendly environment for bacteria).

The “good” news is that baking recipes in the United States tend to be higher in sugar than their international counterparts.

I always, as a rule of thumb, reduce sugar in cookie recipes by approximately a quarter or a third.

In my opinion, this actually enhances flavor.

So, you can feel free to reduce sugar by that amount without risking a botched batch of cookies.

Since brown sugar is specifically used to contribute softness, be sure to reduce each cup of designated sugar by half, rather than cut out an entire cup of either white or brown sugar.

Although there are substitutions for traditional sugar (ie: fruit purees), they are irrelevant to your question since they still provide grams of sugar, thereby not making a recipe any more “diabetic friendly.”

Quick and Healthy Recipe: Vegan Chili

I created this recipe (featured in the October 2007 issue of Oxygen magazine) two years ago when I decided I wanted to use my chickpeas and kidney beans for more than just salads.

I have often been disappointed by vegetarian chili at restaurants.

It's either too salty, gloopy, or a slightly superior alternative to refried beans.

This recipe is not only easy and nutritious, it is also chock full of taste.

I've had serious meat-eaters tell me this vegan chili surpasses many of the beef ones they've eaten!

Preparation Time: 40 minutes
Yield: 4 servings

INGREDIENTS:
4 Tbsp. extra virgin olive oil
8 garlic cloves, minced
1/2 cup red or white onion, finely chopped
1 cup red pepper, cut into small chunks
1 cup green pepper, cut into small chunks
1 cup low-sodium chickpeas
1 cup low-sodium kidney beans
1 cup low-sodium black beans
Regular or sodium-free chili powder (to taste)
Paprika (to taste)
1/2 cup frozen sweet corn kernels
1.5 cans Del Monte petite-cut diced tomatoes with zesty jalapeño peppers
1/2 cup crumbled soy beef (optional; I recommend Boca or Morningstar Farms, both available in the frozen foods section of supermarkets)

INSTRUCTIONS:

1. Heat olive oil in a medium-sized pot. When hot, add garlic and onions. Simmer for a few minutes. Stir frequently.
2. Add peppers and beans. Stir, add spices, and raise heat to high (this helps absorb the spices more efficiently). Stir frequently
3. Lower heat to medium-high. Add diced tomatoes, corn, and soy beef (if using).
4. Stir well and cook at high heat for 5 minutes.

NUTRITION INFORMATION (without crumbled soy beef):

450 calories
2g saturated fat
420 mg sodium
10g fiber
14g protein

NUTRITION INFORMATION (with crumbled soy beef):

530 calories
2g saturated fat
630 mg sodium
12g fiber
24g protein

Numbers Game: Answer

I'm back!

As much as I love this blog, there are times of the year when a full-time job and three evening classes take up the bulk of my time and energy -- especially the last two weeks of the semester, when finals and papers abound.

Thanks to all of you for your patience and encouraging e-mails during this mini hiatus!

Alright, so let's reveal some numbers on lentils.

A half cup of cooked lentils (115 calories) contains 8 grams of fiber and 24 percent of the daily manganese requirement.

Lentils are undoubtedly a stealth food for anyone not meeting fiber recommendations.

All it takes is half a cup to get a third of a day's needs!

Last October, Oxygen Magazine published a vegetarian meal plan I concocted, which included this delicious lentil salad recipe:

Preparation time: 45 minutes (don't worry, most of that time is spent simmering lentils. A great time to catch up on with your Tivo)

Yield: Four 1/2 cup servings

INGREDIENTS:

2 cups dried lentils
1 cup carrots, chopped
1 Tbsp. extra virgin olive oil
5 garlic cloves, minced
Chopped cilantro, to taste
Salt, to taste
Pepper, to taste

INSTRUCTIONS:

1. Rinse dried lentils in water.
2. Put lentils into a large pot with 9 cups of water. Bring to a boil for 3 minutes. Reduce heat and simmer until lentils are tender.
3. In a large bowl, mix lentils with carrots and olive oil. Mix with minced garlic cloves, cilantro, salt, and pepper.

NUTRITION FACTS (per serving):

188 calories
7g fat
1g saturated fat
0g trans fat
0g cholesterol
24 mg sodium
9g fiber
9g protein

Quick and Healthy Recipe: Oat Bran Pancakes

I received this recipe in my e-mail today from the American Institute for Cancer Research.

It sounds delicious -- and has a nice nutritional profile to boot -- so I figured I would post it here for all of you to make at home and enjoy!

INGREDIENTS

1/2 cup flour
1/2 cup oat bran
1 Tbsp. sugar
1/4 tsp. baking soda
1/8 tsp. salt
3/4 cup plus
2 Tbsp. nonfat buttermilk
1 egg
1 Tbsp. canola oil
1 cup fresh blueberries
1 medium banana, thinly sliced
Powdered sugar, as garnish
Fresh mint sprigs, as garnish

STEPS

In a medium bowl, combine the flour, oat bran, sugar, baking soda and salt.

In another bowl, whisk together the buttermilk, egg and oil until well combined. Pour this mixture into the dry ingredients. Mix with a fork until they are just combined. The batter should have the thickness of yogurt.

Spray a griddle or large, nonstick skillet very lightly with cooking spray and place it over medium heat.

When it is hot, ladle about 1/4 cup of the batter into the pan, spreading it to make a 5 inch pancake.

Cook until small holes appear and the bottom of the pancake is brown, about 2 minutes.

Carefully flip and cook until the pancake is brown on the second side.

Place the finished pancakes on a baking sheet (without overlapping) and set in a warm oven while the rest of the pancakes are cooked.

To serve, top with the fruit and a dusting of powdered sugar. Garnish with a mint sprig, if desired.

Makes 3 servings (2 pancakes each).

Per serving: 300 calories, 8 g total fat (1 g saturated fat), 56 g carbohydrate, 10 g protein, 5 g dietary fiber, 260 mg sodium

Quick and Healthy Recipe: Tofu Scramble

Okay, I know what some of you are thinking. I ask, though, that you cast aside any tofu misconceptions and give this recipe a try.

If, upon tasting it, you decide it's not your thing, feel free to remove it from your cookbook.

I must say that even the staunchest of meat eaters have asked for seconds of this particular dinner dish that is super healthy and easy to make.

The following recipe serves two.

1 tablespoon extra virgin olive oil
4 garlic cloves, minced
1/4 cup onions (your pick), chopped
1/2 cup red peppers, finely chopped
1/2 green peppers, finely chopped
1 cup broccoli, blanched, finely chopped
1 package Sunergia tofu (pictured at right; recommended flavors: peanut ginger, Indian masala, and spicy thai), crumbled.
Salt, to taste
Pepper, to taste

Heat a tablespoon of olive oil in a medium sized pot over a medium-high flame.

Sautee the garlic and onion. Stir well until all pieces get even, slight golden, color.

Sautee the peppers and broccoli for three to four minutes, stirring frequently.

Add salt and pepper to taste. Stir for another minute.

Add the crumbled tofu. Raise the flame to high and cook for five minutes, stirring frequently.

That's it!

I recommend accompanying it with a half of brown rice or a Dr. Praeger's sweet potato pancake.

Tofu Scramble Nutrition Info (per serving):

325 calories
15.5 grams fat
2.1 grams saturated fat
0 grams trans fat
400 milligrams sodium
9.5 grams fiber
26.2 grams protein

A cup of brown rice adds 108 calories, 1 gram of fat, 1.8 grams of fiber, and 2.5 grams of protein.

A Dr. Praeger's sweet potato pancake contributes an additional 80 calories, 2 grams of fat, 140 milligrams of sodium, 3 grams of fiber, and 2 grams of protein.