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.

Makes 6 servings
6 servings (1 1/2 cups each)
Prep: 20 min

• 1 medium pineapple, cut into 1-inch chunks                  
• 1 pint (2 cups) strawberries, sliced                           
• 1 pint (2 cups) blueberries                                   
• 1 small bunch (2 cups) green seedless grapes         
• 1 bunch leaf lettuce
• 1/2 cup raspberries vinaigrette dressing
• 3-4 ounces feta cheese, crumbled                               

1. Mix pineapple, strawberries, blueberries and grapes in large bowl.
2. Serve fruit mixture on lettuce. Drizzle with dressing. Top with cheese.

NUTRITION FACTS:
High in vitamin C;
good source of fiber1
Serving: Calories 170 (Calories from Fat 35);
Fat 4g (Saturated 2g);
Cholesterol 15mg;
Sodium 400mg;
Potassium 410mg;
Carbohydrate 34g (Dietary Fiber 4g);
Protein 4g  
% DAILY VALUE: Vitamin A 14%;
Vitamin C 100%;
Calcium 10%;
Iron 6%;
Folic Acid 16%;
Magnesium 6%  

DIET EXCHANGES:
1/2 High-Fat Meat,
2 Fruit

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

Instructions:

• 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.

Description:
"Try Gazpacho Salad - an invigorating combination of rosy, fresh tomatoes, cucumbers, onions, peppers and packaged croutons. Mixed with Italian dressing, this recipe has all the gusto of gazpacho-that refreshing Spanish soup for which it's named."

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Nutrition Per Serving:

• 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.

8 Serving:
Per Serving (excluding unknown items):

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

2 tablespoons olive oil
3 cups tomatoes, seeded and peeled
4 boneless skinless chicken breast halves
1 bay leaf
4 cloves garlic, minced
1 teaspoon thyme
1/2 cup onions, finely chopped
1/4 teaspoon salt, to taste
1/4 teaspoon pepper, to taste
1/2 cup dry white wine

1. Salt and pepper chicken.
2. Saute in oil for 3 to 4 minutes on each side. Add garlic, onions, wine, tomatoes, bay leaf and thyme. Bring to a boil, reduce heat and simmer for 15 minutes, until chicken is done. Discard bay leaf before serving.



4 Serving:

Nutrional Facts per serving:

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

INGREDIENTS:⤵️

1 Medium Onion, thinly sliced
2 Cups Romaine Lettuce Leaves
1 Cup Cheddar Cheese, mild or shredded Swiss cheese
1 Small Green Bell Pepper, cut in strips
1/2 Red Bell Pepper, cut in strips

METHOD:⤵️

Cut onion slices in half; separate. Toss with lettuce, cheese and green and red pepper. Toss with Greek Garlic Dressing in a serving bowl. 

Click this Greek Garlic Dressing for the recipe or click the Dressing Recipe on the Categories.

4 Servings:

Per Serving:

• 123 Calories;
• 8g Fat (55.0% calories from fat);
• 8g Protein;
• 7g Carbohydrate;
• 3g Dietary Fiber;
• 24mg Cholesterol;
• 150mg Sodium.

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.

4 Serving

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.

Nutrition Per Serving:

• 80 Calories;


• 1g Fat (6.5% calories from fat);


• 3g Protein;


• 18g Carbohydrate;


• 6g Dietary Fiber;


• 0mg Cholesterol;


• 15mg Sodium.

Ingredients:

• 2 large ripe tomatoes,halved
• 2 green onions,minced
• 1 tsp. minced fresh parsley
• 1/4 tsp. salt Dash pepper

Instructions:

1. Place each tomato half cut side up on a large square of double-thick foil. 
2. Sprinkle the surface of the tomato halves with green onion, parsley, salt, and pepper. 
3. Bring the foul up and the tomato half. 
4. Seal the sides of thefoil, but leave a space at the top for steam to escape. 
5. Bake the tomatoes in a preheated 350 degree C for 20 minutes.

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. 

Vegetables:

• 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

Dry Fruits high in antioxidants:

• Apricots
• prunes
• dates

Legumes:

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

Nuts and seeds:

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

Cereals:

• Barley
• millet
• oats
• corn

Spices:

• cloves
• cinnamon
• oregano

4 cups wheat or corn flake cereal
1/3 cup sliced almonds
1 package (8 ounces) mixed dried fruit (1 1/2 cups), cut into 1/2-inch pieces
1/4 cup packed brown sugar
2 tablespoons butter or margarine
2 teaspoons ground cinnamon
1 teaspoon ground ginger

1. Heat oven to 300 degree C. Place cereal, almonds and fruit in large bowl. Heat brown sugar and butter in 1-quart saucepan over low heat, stirring occasionally, until butter is melted. Stir in cinnamon and ginger.
2. Pour sugar mixture over cereal mixture; toss until evenly coated. Spread in ungreased jelly roll pan, 15"x10"x1 inch.
3. Bake 15 minutes, stirring twice. Cool 30 minutes. Store in airtight container at room temperature.

Makes 14 servings
14 servings (1/2 cup each)
Prep: 15 min
Bake: 15 min
Cool: 30 min

NUTRITION FACTS: High in iron and folic acid; good source of fiber
1 Serving:

• Calories 130 (Calories from Fat 25);
• Fat 3g (Saturated 1g);
• Cholesterol 5mg;
• Sodium 85mg;
• Potassium 240mg;
• Carbohydrate 27g (Dietary Fiber 3g);
• Protein 2g

% DAILY VALUE:
Vitamin A 14%;
Vitamin C 0%;
Calcium 8%;
Iron 32%;
Folic Acid 28%;
Magnesium 6%

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.