http://www.eatingwell.com/recipes/baby_beet_greens_with_spicy_mediterranean_vinaigrette.html

From EatingWell:  March/April 2009

This unusual salad ties together earthy greens, sweet-tart cranberries, smoky cheese and crunchy croutons with a spicy-sweet dressing. Baby chard and beet greens have bright-colored ribs and veins, which give this salad a beautiful look.

            4 servings, about 1 cup each                 |             Active Time: 35 minutes           |             Total Time: 50 minutes

Ingredients

Vinaigrette

• 1/2 teaspoon black mustard seeds
• 1/4 teaspoon ground coriander
• 1/8 teaspoon ground cumin
• 1/2 cup carrot juice
• 2 tablespoons golden raisins
• 2 tablespoons red-wine vinegar
• 4 sprigs fresh cilantro
• 1 tablespoon nonfat plain yogurt
• 1 teaspoon honey
• 1 1/2 teaspoons crushed red pepper
• 1/4 teaspoon salt
• Freshly ground pepper, to taste
• 1/4 cup extra-virgin olive oil

Croutons

• 1 1/2 cups cubed whole-wheat or multigrain bread
• 1 tablespoon extra-virgin olive oil

Salad

• 1/2 small clove garlic
• Pinch of salt
• 4 cups baby beet greens, baby chard or baby spinach
• 1/4 cup dried cranberries
• 1/4 cup shredded smoked cheese, such as Cheddar

Preparation

1. To prepare vinaigrette: Heat mustard seeds, coriander and cumin in a small dry skillet over medium heat until fragrant, 2 to 3 minutes. Add carrot juice and simmer over medium heat until reduced by half, about 3 minutes.
2. Place raisins in a blender and add the hot juice. Let stand for 5 minutes to plump the raisins. Then add vinegar, cilantro, yogurt, honey, crushed red pepper, 1/4 teaspoon salt and pepper and blend until combined. Pour in 1/4 cup oil and blend until smooth, about 1 minute.
3. To prepare croutons: Preheat oven to 375°F.
4. Toss bread and 1 tablespoon oil in a medium bowl until well combined. Spread in a single layer on a large baking sheet. Bake, stirring once, until golden and crisp, 12 to 15 minutes.
5. To prepare salad: Season a wooden salad bowl by rubbing with garlic and pinch of salt. Chop the garlic and add to the bowl along with greens. Pour 1/4 cup of the vinaigrette over the greens. (Cover and refrigerate the remaining 1/2 cup vinaigrette for up to 3 days.) Sprinkle the salad with cranberries, cheese and the croutons; toss and serve.

Nutrition

Per serving :183 Calories;  11 g Fat;  2 g Sat;  7 g Mono;  5 mg Cholesterol;  19 g Carbohydrates;  4 g Protein;  2 g Fiber;  242 mg Sodium;  173 mg Potassium

1 Carbohydrate Serving

Exchanges: 1/2 starch, 1 vegetable, 1/2 fruit, 2 fat

Tips & Notes

• Make Ahead Tip: Cover and refrigerate the vinaigrette (Steps 1 & 2) for up to 3 days.

http://www.eatingwell.com/recipes/spicy_tuna_wrap.html

From EatingWell:  March/April 2011

These tuna wraps were inspired by spicy tuna sushi rolls. We love how they taste with peppery watercress, but other greens, such as arugula, romaine, escarole or even radish sprouts, would taste great in the filling. If you want to play on the sushi inspiration, stir some wasabi into the soy sauce for dipping and serve with pickled ginger. Serve with sliced cucumbers and slivered red onions tossed with rice vinegar, a little oil and a pinch of salt.

            4 servings                  |             Active Time: 25 minutes           |             Total Time: 25 minutes

Ingredients

• 2 5- to 6-ounce cans chunk light tuna (see Notes), drained
• 1/3 cup low-fat mayonnaise
• 1 tablespoon hot sauce, such as Sriracha (see Notes)
• 1 scallion, chopped
• 2 cups cooked brown rice (see Tip), cooled
• 2 tablespoons rice vinegar
• 4 10-inch whole-grain wraps
• 3 cups watercress leaves
• 1 ripe avocado, cut into 16 slices
• 1 small carrot, cut into matchsticks
• Reduced-sodium soy sauce for dipping (optional)

Preparation

1. Combine tuna, mayonnaise, hot sauce and scallion in a medium bowl. Combine rice and vinegar in a small bowl.
2. Spread one-fourth of the tuna mixture over a wrap. Top with 1/2 cup rice, 3/4 cup watercress, 4 avocado slices and one-fourth of the carrot matchsticks. Roll up and cut the wrap in quarters or in half. Repeat with the remaining filling and wraps. Serve with soy sauce for dipping, if desired.

Nutrition

Per serving :515 Calories;  17 g Fat;  4 g Sat;  6 g Mono;  17 mg Cholesterol;  71 g Carbohydrates;  21 g Protein;  9 g Fiber;  869 mg Sodium;  502 mg Potassium

4 Carbohydrate Serving

Exchanges: 4 starch, 1 vegetable, 1 1/2 lean meat

Tips & Notes

• Notes: Chunk light tuna, like all fish and shellfish, contains some mercury. According to the FDA and EPA, women who are or might become pregnant, nursing mothers and young children should limit their consumption to 12 ounces a week of fish with lower mercury, including canned “light” tuna. Consumption of albacore tuna (which is labeled “white”) should be limited to no more than 6 ounces a week. And, if you’re looking for an environmentally sustainable canned tuna option, check the label—tuna that was caught by troll or pole-and-line is considered the best choice, according to Monterey Bay Aquarium’s Seafood Watch Program. Or look for the blue Certified Sustainable Seafood label from the Marine Stewardship Council.
• Sriracha, a Thai chile sauce, can be found in the Asian section of many large supermarkets and at Asian markets.
• Tip: To cook brown rice, bring 2 cups water and 1 cup brown rice to a boil in a small saucepan. Reduce heat to low, cover, and simmer at the lowest bubble until the water is absorbed and the rice is tender, about 40 minutes. Remove from the heat and let stand, covered, for 10 minutes. Makes about 2 cups. Or, to save time, prepare 2 cups instant brown rice according to package directions.

http://healthylivinghowto.com/1/post/2011/08/better-than-fries.html

These were all the rage on a low carb message board I frequent, many moons ago. They were coined “a great but ugly snack”. I’ve perfected my technique in making them and go through periods of time where I eat them everyday! I have no shame in eating a whole pound of beans…..no shame I say!

1. Line a baking sheet with unbleached parchment paper or a Silpat.

2. Fill pan with 1 lb. frozen whole green beans. I love the Trader Joe’s Organic Whole Green Beans, as each bag is a perfect pound. Costco carries large bags of organic beans as well.

3. Using a Misto Sprayer filled with a high-heat safe oil (I recommend Macadamia Nut Oil or High Oleic Sunflower Oil) spray beans and sprinkle with garlic salt. (you can also use avocado oil http://www.puritan.com/aromappeal-brand-0555/avocado-oil-031397?scid=26593&cmp=gpl-_-Skin%20Care%20Oils-_-031397&CAWELAID=1782913831&gclid=Cj0KEQjwpvufBRCwzp_zyqfkhrcBEiQA8b-SHJ-iUz7w-eDsQwGpl4PnD3b0g7O0-2xUYfOWIIO4PbsaAoy-8P8HAQ )

If you are concerned about the omega-6 or PUFA content of sunflower oil, check this out

Not all sunflower oil is high in omega-6. Standard sunflower oil is indeed high in linoleic acid, an omega-6 fat, but high-oleic sunflower oil is at least 82% oleic acid, the same monounsaturated fat found in olive oil, lard, and your very own adipose tissue, while being extremely low in PUFAs (I’ve even seen a sunflower oil with just half a gram of omega-6 per tablespoon, comparable to macadamia oil). Monounsaturated fats are far more resistant to oxidation.” Source

4. Stick in oven. Yes, put the beans in a cold oven and turn it on to 450 degrees F. After 30 minutes, toss and turn over the beans and roast for an additional 15-20 minutes.

I eat mine with sugar-free ketchup and pretend I am eating french fries. What they lack in beauty, they make up in taste, these are THAT GOOD!

One pound of green beans, give or take a few = 140 calories, 0g fat, 16 net carbs, 16g protein

A small (2 1/2 oz.) McDonald’s French Fries = 209 cals, 10g fat (the bad kind, TRANS FATS), 26g carbs, 3g protein

Shrimp & Plum Kebabs

http://www.eatingwell.com/recipes/shrimp_plum_kebabs.html

From EatingWell:  August/September 2006, EatingWell for a Healthy Heart Cookbook (2008)

Toss quick-cooking shrimp, juicy summertime plums and zesty jalapeños with a simple cilantro-lime marinade for a deluxe meal in minutes. If you like, use peaches or nectarines in place of the plums and red or green bell peppers for the jalapeños.

4 servings | Active Time: 35 minutes | Total Time: 35 minutes

Ingredients

• 3 tablespoons canola oil, or toasted sesame oil
• 2 tablespoons chopped fresh cilantro
• 1 teaspoon freshly grated lime zest
• 3 tablespoons lime juice
• 1/2 teaspoon salt
• 12 raw shrimp, (8-12 per pound), peeled and deveined
• 3 jalapeño peppers, stemmed, seeded and quartered lengthwise
• 2 plums, pitted and cut into sixths

Preparation

1. Whisk oil, cilantro, lime zest, lime juice and salt in a large bowl. Set aside 3 tablespoons of the mixture in a small bowl to use as dressing. Add shrimp, jalapeños and plums to the remaining marinade; toss to coat.
2. Preheat grill to medium-high.
3. Make 4 kebabs, alternating shrimp, jalapeños and plums evenly among four 10-inch skewers. (Discard the marinade.) Grill the kebabs, turning once, until the shrimp are cooked through, about 8 minutes total. Drizzle with the reserved dressing.

Nutrition

Per serving : 194 Calories; 8 g Fat; 1 g Sat; 4 g Mono; 221 mg Cholesterol; 5 g Carbohydrates; 24 g Protein; 1 g Fiber; 446 mg Sodium; 292 mg Potassium

Exchanges: 1 vegetable, 3 very lean meat, 1 fat

Tips & Notes

• Make Ahead Tip: Equipment: Four 10-inch skewers

By Clean Simple Foodie, Erika Peterson
Serves 24

What you’ll need:

¼ cup coconut oil
4 extra ripe bananas
4 cups grated zucchini
1-1/3 cup liquid egg whites
1 cup coconut milk
¼ cup pure maple syrup
3-1/2 cups rolled oats
3 servings vanilla protein powder
1 Tbs cinnamon
1 tsp baking powder
1 tsp baking soda

What you’ll do:

1. Preheat oven to 375 degrees.
2. Mash together bananas and coconut oil together. Add zucchini. Set aside.
3. In a separate bowl, beat together egg whites, coconut milk, syrup and oats. Add the banana mixture to the bowl and mix well. Add in the remaining dry ingredients and mix well.
4. Grease 24 muffin cups or prepare with liners (I even like to spray the inside of my liners so it pulls of nice and clean). Fill to the top with the muffin batter.
5. Bake 25-27 minutes. Let cool 5 minutes in pan and then transfer to a cooling rack. We like to top ours with raw honey! Yum!

What’s in it:

Each muffin has about 120 calories; 4g fat; 16g carbs; 6g protein.