EASY COLESLAW

4 servings:

4 cups shredded cabbage
1/2 small onion, minced
4 tbsp diet mayonnaise
4 tbsp plain low-fat yogurt

Combine all ingredients and chill before serving.

Nutritional per serving:

• 33 Calories;
• trace Fat (11.5% calories from fat);
• 2g Protein;
• 6g Carbohydrate;
• 2g Dietary Fiber;
• 1mg Cholesterol;
• 27mg Sodium.

1 Qt Lowfat Yogurt
2 med Cucumbers, peeled, seeded and dice
2 cloves Garlic, minced
3 Tb Fresh Dill, finely chopped

Combine. Use a a dip or salad dressing.


10 Servings

Per Serving:

• 67 Calories;
• 2g Fat (19.8% calories from fat);
• 5g Protein;
• 8g Carbohydrate;
• 1g Dietary Fiber;
• 6mg Cholesterol;
• 67mg Sodium.

Serving Size : 6
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• 5 cups diced fresh tomatoes (about 5 medium tomatoes)
• 1 cup diced sweet green bell pepper
• 1 cup peeled and chopped cucumber
• 1/2 cup finely chopped red onion
• 1 tablespoon minced jalapeno
• 1 cup seasoned croutons
• 1/2 cup bottled Italian dressing

• Use tomatoes held at room temperature until fully ripe.
• In a large bowl combine tomatoes, green bell pepper, cucumber, onion and jalapeno.
• Add croutons and dressing;toss thoroughly to combine.
• Serve on lettuce leaves, if desired.

• 168 Calories;
• 11g Fat (57.0% calories from fat);
• 3g Protein;
• 16g Carbohydrate;
• 3g Dietary Fiber;
• trace Cholesterol;
• 251mg Sodium.

1/4 Cup Olive Oil (2 fl. oz)
5 Cloves Minced Garlic
1 Large Yellow Onion, chopped
4 Cups Vegetable Broth (32 fl. oz)
2 Cups Rice (16 oz)
4 Medium Tomatoes, skinned, seeded and chopped
1 Small Red Bell Pepper, seeded and cut into thin strips
1 Small Green Bell Pepper, seeded and cut into thin strips
1 Small Yellow Bell Pepper, seeded and cut into thin strips
1 Cup Green Peas (4 oz)
2 Cups Artichoke Hearts (14 oz) tough outer leaves removed and quartered
1 LemonLemon Wedges, to garnish

• Heat the olive oil in a paella pan and saute the onion and garlic until the onion is tender and translucent. At the same time, heat the broth in a separate saucepan until simmering.
• Pour the rice into the paella pan and saute for about 3 minutes. Add the bell peppers and tomatoes and cook for a further 3 minutes. Add the simmering vegetable broth and cook over medium heat for 20 minutes or until almost tender and almost all the liquid has been absorbed. Stir in the peas.
• Sprinkle the artichoke hearts with a few drops of lemon juice and arrange over the rice in an attractive pattern. Continue cooking until the liquid has been absorbed and the rice is tender.
• Serve the paella straight from the pan, garnished with lemon wedges.

• 380 Calories;
• 9g Fat (21.9% calories from fat);
• 10g Protein;
• 66g Carbohydrate;
• 7g Dietary Fiber;
• 1mg Cholesterol;
• 864mg Sodium.

• Calories - 168
• Sodium - 482mg
• Total Carbohydrates - 11g
• Fiber - 2g
• Protein - 14g
• Vitamin A - 23%
• Vitamin C - 50%
• Iron - 5%

500 Gr. Tomatoes, rinsed and dried
2 Medium Onions, peeled and finely chopped (not grated)
1/4 Teaspoon PaprikaSalt and Black Pepper
1 Teacup Fresh Spearmint, finely chopped
2 Tablespoons Parsley, finely chopped
1 Tablespoon Olive Oil
150 Grams Flour, Self-rising
Sunflower Oil, for frying

• Put the rinsed and dried tomatoes whole into a large bowl.
• Squeeze and manipulate them with the hands, until they turn into a pulpy substance.
• This is the only way to do it as you need the skins to give some substance.
• Next, mix all the ingredients together, apart from the flour.
• Add enough flour gradually to make a thickish but moist paste.
• You will probably not need all the flour.
• The mixture can now wait until it is time to be cooked and eaten.
• Put about 2.5 cm oil in a large frying pan.
• When the oil is hot, but not smoking, drop in tablespoons of the mixture and fry, turning the rissoles over once, until lightly golden all over.
• Serve immediately.

1/4 Kg Chopped Onions
1/2 Kg Fresh Tomatoes
2 Cloves Garlic
1 Kilogram Round Eggplants (Aubergine)
Salt to taste
Pinch Pepper
Olive Oil

1. Sautee the onions in a frying pan.Set aside.


2. Clean, chop and mash the fresh tomatoes (use 2 cans of preserved chopped tomatoes if have). Mash the garlic cloves in a mortar. Mix the tomatoe mash with the garlic and onion


3. Wash the eggplants. Slice them horizontally in slices of 1 1/2 cm width. Put the butter on a pan and place the eggplants slices. Simmer the tomatoe mash with the onions for a while. Then, pour the tomatoe mixture into the eggplant slices. Preheat the oven in 200 degrees C and bake for 45 minutes.

• 80 Calories;


• 1g Fat (6.5% calories from fat);


• 3g Protein;


• 18g Carbohydrate;


• 6g Dietary Fiber;


• 0mg Cholesterol;


• 15mg Sodium.

Fruits:

• Berries:(Cherry, blackberry, strawberry, raspberry, crowberry, blueberry, bilberry/wild blueberry, black currant)
• pomegranate
• grape
• orange
• plum
• kiwi fruit
• grapefruit
• apple
• banana
• papaya
• pineapple-->raw pineapples also should not be consumed by those with hemophilia or by those with kidney or liver disease, as it may reduce the time taken to coagulate a consumer's blood.


• durian--> it is good for the low-blood but others classify it as a high-glycemic or high-fat food, recommending to minimise its consumption for the hypertensive patient.


• mango--> the unripe mango is Vit. C & fiber. It's also high in prebiotic dietary fiber, vitamin C, polyphenols and provitamin A carotenoids, lutein and vitamin E-->is good for the skin but decrease consumption of ripe mango for the diabetic person because of sucrose or it's own natural sugar content. 

• Kale
• chili pepper
• red cabbage
• peppers
• parsley
• artichoke
• Brussels sprouts
• spinach
• lemon
• ginger
• red beets
• onion
• garlic
• tomato
• broccoli
• cauliflower
• bok choy
• carrot
• squash or pumpkin

• Apricots
• prunes
• dates

• Broad beans
• pinto beans
• soybeans
• lentils
• peas
• pea pods

• Pecans
• walnuts
• hazelnuts
• ground nut
• sunflower seeds
• flaxseed
• coconut

• Barley
• millet
• oats
• corn

• cloves
• cinnamon
• oregano

Makes 4 servings

1 pound lean ground beef
1 medium onion, chopped (about 1/2 cup)
2 medium zucchini, quartered, lengthwise and sliced
1 can (about 14 1/2 oz) stewed tomatoes
2 cups any Herb seasoned stuffing mix
2 tablespoons grated Parmesan cheese

1. In medium skillet over medium-high heat, cook beef and onion until beef is browned, stirring to separate meat. Pour off fat.
2. Add zucchini and tomatoes. Heat to a boil. Reduce heat to low. Cover and cook 5 minutes or until zucchini is tender, stirring occasionally. Remove from heat.
3. Add stuffing and cheese. Mix lightly. Cover and let stand 5 minutes.

NUTRITION FACTS:
Calories 366(150 calories from fat)
Fat 17 g
Saturated Fat 7 g
Cholesterol 72 mg
Sodium 724 mg*
Carbohydrate 30 g
Dietary Fiber 3 g
Sugars 6 g
Protein 25 g

* 400 mg of sodium

Ingredients:

2 onions
1 tomato
1 green pepper
salt
a bit of vinegar

marinade:
2 Tbsps vinegar
4 tbsps salad oil
dash salt & pepper

• Cut the onions into 1/4 inch (3/4 cm) thick slices and boil in salted and vinegared water for a short time.


• Drain.


• Blanch tomato, peel and remove seeds. Remove seeds from green pepper.


• Cut tomato and green pepper into 1/8 inch (1/2 cm) square pieces.


• Combine the ingredients for marinade and blend well.


• Put the onions, tomato and green pepper in the marinade and let stand for 30 minutes.
  
  *If desired, add lemon juice, soy sauce and spices to the marinade.