Healthy Cookbook by Barbara Vu Thien

You Are What You Eat, So Be Healthy

Contents Healthy eating plate diagram 3

Lunch meals 17-35

Introduction 4

Cottage cheese dumplings 17

Interviews 5-9

Dumplings with fruit 19

Breakfasts 10-17

Spaghetti with pesto sauce 20

Easy Omelet 10

Healthy Tortillas 21

Fruit Smoothie 11

Crispy Roasted Cauliflower 23

Banana bread 12

Wild Rice & sweet potato croquettes 24

Whole- Wheat Apple Pancakes 13

Eggplant parmesan 25

Orange banana smoothie 15

Chipotle Shrimp tacos 26

Vegetable salsa 16 Portabella sandwiches with Unami sauce 28 Steamed chicken, vegetables & soy sauce 29

Sun-dried tomato and artichoke dip 33

Chicken-scallion rice bowl 30

Tofu Parmigiana- vegan 34

Grilled chicken with spinach & pesto 32 Tagliatelle, veggies & blue cheese 45

Dinners 36-46

Pasta, zucchini, chickpeas & breadcrumbs 46

Rice & lentil salad- vegetarian 36

Snacks 47-53

Sesame orange shrimp 37

Crisp pockets 48

Green pizza 38

Pyramids with mint 49

Tomatillo gazpacho 39

Homemade vanilla frozen yogurt 50

Five-spice turkey & lettuce wraps 40

Cantaloupe & strawberry smoothie 52

Italian spinach pie 41

Strawberry-orange fruit dip 53

Mixed-vegetable frittata 42 Couscous Casablanca 43

WorksCited-54-56

This diagram should guide you towards a healthier lifestyle.

Published: March 18- 2012

Introduction

Dear reader. This is my healthy cookbook. I have gathered healthy recipes from different sources and included most of them right here, especially for you. Through this book I want to educate you about healthy eating and taking care of yourself in terms of the food you eat. It is important that you know how great cooking can be and how good healthy food truly is. Hopefully after taking a look at some of these interviews and recipes you will be more interested in healthy cooking. Also, try cooking with your friends and family, see how it brings people together.

Enjoy and good luck! Barbara Vu Thien

Interviews Cook at the Carluccio’s restaurant in Kingston- England.

Do you like cooking?

Yes, of course! 2.

How do you feel while you cook?

I mostly feel tired, because I have to come here every day for the whole day, but if you’re asking about cooking for me, maybe for my loved ones, I feel very happy and relaxed. 3.

Why do you cook?

I started cooking when I was very young mostly because it was always so fun to find new recipes, try out new things and make other people happy by making delicious dishes for them. 4.

What kind of food do you eat? It really depends, on the day, my mood and so on. Usually I eat Italian food because that’s where I come

from and I love traditional food. Sometimes I just eat some fish and chips, but mostly it’s a bit of both, the British and Italian dishes. 5.

What is your favorite food?

My favorite food is pasta, any kind of pasta- I love. 6.

How do you know how much salt you need to put in a dish?

I taste the food and add in some salt if I think it’s tasteless. 7.

How did you learn to cook?

I learned from my grandmother, she first taught me how to make pizza. And then I studied at a cooking school in Tuscany. When was the first time you cooked something? I started cooking when I was 12.

Who do you cook for?

I cook mostly cook in this restaurant but I also cook at home, for my family. 9.

What’s the best part about cooking?

The best part would be, picking the ingredients, where I go to the market and see all the fresh vegetables and fresh fruit, I get to select any I want and then cook them anyway I want!

10.

How long do you cook eggs for?

For about 6 minutes, I leave them to simmer for a while after the water start boiling.

11.

What is your favorite dessert?

My favorite dessert is tiramisu, I love it. 12.

How can you eat healthy and tasty food at the same time?

You can? Well I don’t think some healthy food is really tasty, I mean most of it yes but if we’re talking about really healthy like, just vegetables I don’t think it’s very healthy. I definitely think food can be healthy and tasty but there is always something that might be unhealthy or can have too many calories or sugar.

13.

If you had to choose between a pizza and a salad, which one would you rather eat?

I would eat the salad; I think I ate pizza too much! A salad is a much healthier choice and you can make it in so many ways.

Stranger on the street in London- Edward 1.

Do you like cooking?

Not really, I cook sometimes, only when I have to. 2.

How do you feel while you cook?

I feel happy. Yes, I think cooking makes me feel like I can do something on my own.

Why do you cook? Usually it’s because I don’t have the courage to leave home and eat out! What kind of food do you eat? I’d say I eat… all the time and the food that I usually consume is not always the best healthy choice. 3.

How do you know how much salt you need to put in a dish?

I don’t. I sometimes need to Google that. 4.

How did you learn to cook?

I didn’t! I just go with it, and experiment. If something doesn’t work out I order something else. 5.

When was the first time you cooked something?

I was 20 years old and I baked a birthday cake for my girlfriend, and it wasn’t edible. 6.

Do you care about calories?

Nah, I’m a guy! I don’t really consume if I eat too many calories.

What do you usually eat?

Whatever I feel like eating in that particular time, sometimes I’d go out and eat Chinese food and sometimes I would stay home and make a risotto. 8.

How long do you cook eggs for?

10 minutes…15… I don’t really know.

If you had to choose between a pizza and a salad, which one would you rather eat?

I would eat the pizza. OBVIOUSLY!

Picture from: "Straszny Dwor ." Advertisement. Zajazd Cieszyn. Optimal , n.d. Web. 17 Mar. 2012. <http://zajazd.cieszyn.pl/ogrod.html >.

Cook at the “Scary Court” restaurant in Poland.

Do you like cooking? I love it! Cooking makes me feel great.

How do you feel while you cook? I always feel quite relaxed and like I’m enjoying myself, whether it’s at home or in the restaurant, cooking is my passion!

Why do you cook? Mostly because I love it and because it’s my job!

What kind of food do you eat? I eat Polish food, most of the time. I also like to eat Italian food.

What is your favorite food? My favorite food is traditional Polish food.

How do you know how much salt you need to put in a dish? I taste, taste, taste and then I can determine if I need more salt for the taste of the dish.

How did you learn to cook? I learned from my aunt, she was the reason why I started cooking.

When was the first time you cooked something? I started cooking when I was 5. Do you care about calories? Yes I think calories are important, because sometimes we consume too much food and we are not aware of that, therefore I think being aware of how many calories there are on our plate, makes us more controlled of the food we eat. Who do you cook for? I cook for the customers in the restaurant and for my husband and my child. 8.

Whatâ&#x20AC;&#x2122;s the best part about cooking?

The best thing about cooking is when the people who taste your food, enjoy it and you feel like, YES you did it! You know, like you have done something nice for them and they appreciate the thing you did for them. 9.

What do you think about food?

I think food is what keeps us all together and what makes life more colorful. 10. What do you usually eat? I usually eat Polish food.

11. How long do you cook eggs for? For about 7 minutes, it depends when they start to boil.

12. How can you eat healthy and tasty food at the same time? I think the healthy food can be tasty; it just depends on the ingredients and what people like to eat, because sometimes one person might find something tasty and another might hate it because of the things that make up the dish.

13. If you had to choose between a pizza and a salad, which one would you rather eat? I would choose the salad, I donâ&#x20AC;&#x2122;t really like pizza but honestly a salad is a better choice and itâ&#x20AC;&#x2122;s more refreshing.

Breakfasts

serves: 1

Easy Omelet The $7 a Meal Healthy Cookbookâ&#x20AC;&#x201D;by Chef Susan Irby

Nutrition Information: -Calories: 194 -Fat: 15g -Carbohydrates: 6g -Protein: 12g

Ingredients: -2 eggs -1 tablespoon low-fat milk -2 teaspoons butter

Instructions: 1. Beat the eggs and milk in a bowl until combined, do not allow them to become frothy. Melt the butter over medium heat, tilting the pan to coat the bottom.

2. Pour in the eggs; stir gently with a fork while they thicken to distribute the eggs from to bottom. Stop stirring when the eggs begin to set. As the eggs thicken, lift the edges of the omelet and allow the uncooked eggs to flow underneath. Allow to cook until the bottom is golden and the top is set. With a long, flat spatula, gently loosen the edge of the omelet and fold the omelet in half toward you. With the help of the spatula slide the omelet out to the pan and onto a plate. If making multiple omelets, comer them with foil to keep warm.

Fruit smoothie

serves 4

Nutrition Information: -Calories: 64

-Fat: 1g -Carbohydrates: 4g

Ingredients: -1 1/2 cups cubed cantaloupe -1 cup frozen strawberries -1/2 cup strawberry nonfat yogurt -1/4 cup blueberries -1 tiny mint sprigs

Instructions: 1. Combine the cantaloupe and strawberries in a blender and process until smooth. 2. With the blender running, add the yogurt through the feed tube and process until smooth. 3. Equally divide into 4 portions in chilled glasses. 4. Add several blueberries in the center of each glass 5. Serve immediately.

Banana bread Nutrition Information: -Calories: 212 -Fat: 9.2g -Carbohydrates: 0.8g

Ingredients: -3 2/5 ounces all-purpose flour (about 3/4 cup) -3 3/5 ounces whole-wheat flour (about 3/4 cup) -1/4 cup flaxseed meal -1 teaspoon baking powder -1/2 teaspoon salt -1/2 teaspoon baking soda -1 cup mashed ripe banana -1/2 cup chopped walnuts -3/4 cup sugar -1/2 cup plain low-fat yogurt -1/4 cup canola oil -Cooking spray (instead can be a little bit of cooking oil)

Instructions: 1.

Preheat oven to 163 ˚C

Weigh or lightly spoon flours into dry measuring cups; level with a knife. Combine

flours and next 4 ingredients (through baking soda) in a large bowl, stirring with a whisk. Combine banana and next 4 ingredients (through oil) in a small bowl. Add banana mixture to flour mixture, stirring just until moist. Spoon the batter into a 9 x 5–inch loaf pan coated with cooking spray(a little bit of cooking oil

Bake at 163°C for 1 hour and 15 minutes or until a wooden pick inserted into the

center comes out clean. Cool for 10 minutes in pan on a wire rack, and remove from pan. Cool on wire rack.

Pour in the eggs; stir gently with a fork while they thicken to distribute the eggs

from to bottom. Stop stirring when the eggs begin to set. As the eggs thicken, lift

the edges of the omelet and allow the uncooked eggs to flow underneath. Allow to cook until the bottom is golden and the top is set. With a long, flat spatula, gently loosen the edge of the omelet and fold the omelet in half toward you. With the help of the spatula slide the omelet out to the pan and onto a plate. If making multiple omelets, comer them with foil to keep warm.

Whole-Wheat Apple Pancakes

Serves: 6

Recipe courtesy Ellie Krieger for Food Network Magazine

Nutrition Information (per serving) -Calories 230 -Fat 3 g -Carbohydrate 46 g

Ingredients -

1 cup low-fat buttermilk 3/4 cup nonfat milk 2 large eggs 1 tablespoon honey 6 tablespoons pure maple syrup 1 medium apple, diced 3/4 cup all-purpose flour 3/4 cup whole-wheat four 2 teaspoons baking powder 1/2 teaspoon baking soda 1/4 teaspoon salt

Instructions: 1.

Preheat the oven to 250. Put the apple in a microwave-safe bowl and tightly cover

with plastic wrap; microwave on high until softened, about 2 minutes. 2.

In a large bowl, whisk the flours, baking powder, baking soda and salt. In a small

bowl, whisk the buttermilk, nonfat milk, eggs and honey, then slowly add the dry ingredients, stirring until just combined. 3.

Heat a large nonstick griddle or skillet over medium heat. Spoon 1/4 cup batter

onto the griddle for each pancake and sprinkle each with apple, then drizzle a little more batter over the apple. 4.

Cook until the tops are bubbly and the edges are dry, about 2 minutes. Flip and

cook until golden brown, 1 to 2 more minutes. Keep the pancakes warm on a baking sheet in the oven while making the rest and serve.

Orange Banana Smoothie

Serves: 3

By: Ina Garten

Ingredients -

1 1/2 cups freshly squeezed orange juice (4 oranges) 1 tablespoon freshly squeezed lime juice 1 cup strawberries, and cut in 1/2 1 to 1 1/2 ripe bananas

Instructions: 1. Combine the orange juice, lime juice, strawberries, and banana in a blender and process until smooth. Refrigerate until cold.

Papaya-Banana Smoothie

Serves: 1

Recipe: foodnetwork.com -courtesy Bobby Flay, 2007 Picture: notecook.com

Ingredients: -

1 cup milk 1/4 cup Greek yogurt 1 teaspoon pure vanilla extract 1 small ripe banana, peeled and sliced 1/2 large papaya, peeled, seeded and chopped 1 cup ice cubes

Instructions: 1. Combine the milk, yogurt, vanilla, banana, papaya and ice cubes in a blender and blend until smooth. Pour into a large glass.

Papaya-Berry Yogurt Parfaits

Serves: 6

Recipe and picture from the wholeliving.com website

Ingredients -140 g plain non-fat Greek yogurt -5 tablespoons honey -1 1/2 teaspoons grated lemon zest, plus 1 tablespoon juice -1 piece fresh ginger (about 2 inches) -1 papaya, peeled, halved, seeds discarded, cut into cubes -120 g fresh blackberries -120 g fresh raspberries -1/4 cup chopped fresh mint, plus sprigs for garnish -1/2 cup granola

Instructions: 1.

In a small bowl combine yogurt, 3 tablespoons honey, and zest; set aside.

2. Using the large holes of a box grater, grate the ginger (no need to peel) into a small bowl. Squeeze ginger through a fine-meshed sieve or strainer placed over a medium bowl to get a total of 1 tablespoon ginger juice. Discard pulp. To the bowl with the juice, add remaining 2 tablespoons honey and lemon juice; whisk to combine. Add papaya, blackberries, and raspberries and toss gently to coat. 3. To serve: Spoon half the fruit and juices among six 8-ounce tall glasses. Sprinkle chopped mint over the fruit. Top with half the yogurt mixture and half the granola. 4. Layer with the remaining fruit, yogurt, and granola. Garnish with mint sprigs.

Vegetable Salsa

Serves: 8

From: healthyfoodforliving.com

Nutrition information (per serving) -Calories: 51 -Protein: 2 g -Fat: 8 g

Ingredients -

3 medium red or yellow tomatoes 2 small zucchini 2 eggplants 2 small yellow squashes 1/4 cup onion minced 1 tablespoon turmeric minced or 1 tablespoon ground, dried turmeric 1 teaspoon ground cumin 1 tablespoon canola oil 3 tablespoons freshly squeezed orange juice Salt, to taste

Instructions: 1.

Preheat the barbecue or broiler. Halve tomatoes, zucchinis, eggplants, and

Squashes lengthwise. Grill or broil vegetables until softened and lightly browned on both sides. Let cool. 2.

Chop vegetables into small pieces, and then toss them together in a large bowl.

Mix in onion, turmeric, cumin, canola oil, orange juice, and salt to taste. Cover and chill in the refrigerator for about 30 minutes. Serve on top of sliced, toasted whole-wheat bread.

Lunch Meals Cottage cheese dumplings Ingredients: -

cooked potatoes (1kg)

cottage cheese (500g)

1 egg

1 yolk

potato flour

butter (200g)

Instructions: 2.

Fill a big pan with 3 l of water, add one small spoon of salt, and bring it to a boil

Grind the cottage cheese with butter

Grind potatoes (with a machine to grind meat)

Evenly put grinded ingredients to a bowl, and make the surface flat. With a knife cut

the mass of potatoes and cottage cheese into four even pieces.

Take out one quarter of the mass, out of the bowl. Fill the empty space left from the

quarter of the mass with potato flour. Knead the dough well, and add the quarter of the mass and mix it with the dough.

Take out about a handful of dough and form it into a shaft that should have approx. a

2cm diameter. Cut the formed shaft into thick pieces (about 2 cm wide) cut it sideways.

Throw all the pieces of dough to boiling water, wait until the dough comes to the

surface of the water, simmer for 2-3 minutes, still having it on the surface. Spin the dumplings a little so they donâ&#x20AC;&#x2122;t stick.

Take them out and arrange on a plate and enjoy!

Tip: You can serve dumplings with cinnamon or cacao.

Dumplings with fruit Ingredients: -100 g of potatoes -1 egg -80 g of wheat flour -1/2 teaspoon of butter -20 g of white cheese -100g of frozen fruits

Instructions: 1.

Wash the potatoes, cook them in lightly salted water, and squash the potatoes with a fork or a special metal spoon with holes.

Add one egg, flour and shredded cheese into the potatoes and mix the ingredients to make dough, roll it out so it is about 0.5 cm thick, cut out small circles from the mass (with a glass) and put the fruits on one half of the circle, fold the circles into half and stick the corners together by pressing onto them with fingers.

Throw the dumplings into boiling water and wait until they come to the surface and simmer for 1-2 minutes.

Spaghetti with pesto sauce Recipe from: www.masterchef.com.au

serves: 6 1

Vegetarian

Ingredients: -250ml pack of chicken stock -500g dried spaghetti -1 bunch fresh basil leaves -1 cup pine nuts -2 cloves garlic, crushed -1 cup grated parmesan cheese -1 teaspoon olive oil

Instructions: 1. Cook spaghetti according to directions on pack. 2. Place the stock, basil, and garlic, olive oil and parmesan cheese into a blender or food processor. Cover and blend until the mixture is smooth. 3. Drain spaghetti place into a large serving bowl, pour over basil mixture and toss to coat. 4. Serve with some parmesan cheese on top and enjoy!

1- Photograph from: "Spaghetti with pesto, Parmesan and glass of white wine." Visual Photos . N.p., n.d. Web. 17 Mar. 2012. <http://www.visualphotos.com/image/2x3699807/ spaghetti_with_pesto_parmesan_and_glass_of_white>.

Healthy Tortillas *

Vegetarian

High in fiber

serves: 3

Ingredients: -6 flour tortillas -420g can chili beans -1/2 cup grated cheese -1/2 chopped fresh coriander -1/2 red onion, sliced

Instructions: Tortillas: Ingredients: -water -1 teaspoon salt -2 cups flour -2 Â˝ tablespoon olive oil -cooking oil

Instructions: 1.

Set aside three pieces of wax paper, pour flour and salt into a big bowl and mix it, add 2 Â˝ tablespoons to the mix, add water to the mixture until the dough is at a consistency of

preference, it is best if the dough sticks to hands a little (if it sits out for a while, it wonâ&#x20AC;&#x2122;t dry out too much).

Grab palm full of the dough and lay a few of them out on one piece of wax paper. On a clear are of counter space, sprinkle some flour on the surface.

Sprinkle some flour on the second wax paper and put the ball of dough on it and sprinkle some more flour on top of it, lay the third piece of wax paper on top of the dough and flatten it with your hand.

Start rolling the dough with a rolling pin on top of the wax paper, once the dough is flat, take off the top layer of wax paper and press a circle shaped object (pot lid) and press it onto the dough and make a neat circle shape.

Heat a pan for about 3 minutes and pour about half of a tablespoon of olive oil or cooking oil on it.

Fry one tortilla shell for one minute, flip the tortilla to the other side and fry it for exactly one minute, make sure to flatten any air bubbles.

7. n a large bowl combine chili beans, cheese, coriander and onion

While the second side of tortilla is cooking, carefully spoon chili bean mixture onto tortilla and fold. Cook until crisp.

Crispy Roasted Cauliflower From: healthyfoodforliving.com

Ingredients: -1 head cauliflower -olive oil cooking spray -Kosher salt -freshly ground black pepper

Instructions: 1.

Preheat oven to 204 Ë&#x161;C

Cut the cauliflower crossways into 1-inch-thick slices. Set aside.

Coat a baking sheet with cooking spray. Place the cauliflower slices onto the prepared baking sheet in a single layer and coat with cooking spray. Season with salt and pepper.

Roast in preheated oven for about 30 minutes, or until browned and crisp.

Wild Rice & Sweet Potato Croquettes

Serves 2-4

Recipe and picture from: healthyfoodforliving.com

Ingredients: -1 cup leftover mashed sweet potato puree -1 cup leftover cooked wild rice -1/4 cup finely chopped toasted pecans or walnuts -1/4 cup fresh breadcrumbs -2 tablespoon thinly sliced green onions -Salt and freshly ground black pepper, to taste -olive oil, for shallow pan-frying -cranberry sauce, for serving (optional)

Instructions:

1. n a large bowl, stir together the sweet potato puree through green onions until well-mixed.

Evenly divide sweet potato mixture into 4 portions and form each into a 1-inch thick patty.

Heat a couple tablespoons of olive oil in a large skillet over medium heat. You want enough oil to just barely cover the bottom of the pan. Carefully place the croquettes into the pan and let cook for 3-4 minutes, or until golden.

Gently flip croquettes (they are soft, and fall apart easily) and cook for an additional 3-4 minutes, or until golden.

Serve warm, with cranberry sauce if desired.

Eggplant Parmesan From: healthyfoodforliving.com

Ingredients: -

1 small sized eggplant, sliced lengthwise into 3-6 cm thick slices

Kosher salt

2 eggs, lightly beaten

1 cup flour

2 cups breadcrumbs, whole wheat or regular

2 teaspoon seasoning

1 jar marinara sauce of your choice

olive oil cooking spray

2 cups shredded 2% mozzarella cheese, or more if you’d like

1/4 cup freshly grated parmesan cheese, or more if you’d like

1/4 cup chopped basil, optional

Instructions: *The first step is optional.

Place eggplant slices on a wire rack. Sprinkle both sides of eggplant liberally with salt.

Let sit for about 45 minutes or until a brownish liquid dots the surface of the eggplant.

Gently rinse the eggplant slices to remove the salt – any salt that remains will help to

season the eggplant. Blot dry with paper towels. Lay out 3 large plates: one with the flour, one with the eggs, and one with the breadcrumbs mixed with the Italian seasoning. Working in batches, run the eggplant slices through the flour, coat with egg (let excess drip off), and dredge in breadcrumbs (press lightly to adhere).

Preheat oven to 176 Ë&#x161;C. Heat a large cooking oil coated skillet or griddle pan over

medium-high heat. Again working in batches, cook the breaded eggplant slices until golden brown on both sides, adding more spray as needed, about 1-2 minutes per side.

Coat an 8Ă&#x2014;8 inch baking dish with a little bit of cooking oil. Spoon a bit of marinara

sauce into bottom of dish. Lay about half of the eggplant slices over sauce, slightly overlapping. Top with about half of the sauce, then with half of the mozzarella cheese. Layer on the rest of the eggplant slices, sauce, and mozzarella cheese. Top with parmesan cheese. Bake at 350 for about 40 minutes, or until the cheese is bubbly and golden brown.

Let sit for about 10 minutes. Top with basil and serve.

Chipotle Shrimp Tacos with Salsa healthyfoodforliving.com

serves 4 1

Ingredients for the tacos: -

30 grams peeled & deveined shrimp

1 tablespoon extra-virgin olive oil

juice from 1 lime

2 teaspoon chili powder

1 teaspoon salt

8 taco-sized flour or corn tortillas

1-Picture from: Kaplan, Jonathan, and Brian Sugar. Sugar INC. Brian Sugar, n.d. Web. 17 Mar. 2012. <http://www.sugarinc.com/>.

Ingredients for the Avocado & Mango Salsa:

2 ripe mangos, peeled, pitted, & finely chopped

1 ripe but firm avocado, peeled, pitted, & finely chopped

2 tablespoon diced red onion

2 tablespoon chopped cilantro

1 jalapeno pepper, seeded and minced

juice from 1 lime

Kosher salt, to taste

Accoutrements: -

plain Greek yogurt, optional

lime wedges, optional

hot sauce, optional

Instructions: 1.

Combine mango through salt in a small bowl. Stir to mix and set aside. If preparing a few

hours in advance, refrigerate until ready to serve. 2.

Combine shrimp through salt in a medium bowl. Toss to coat shrimp.

Heat a non-stick skillet over medium-high heat. Add coated shrimp to hot skillet and cook

until opaque and curled, about 1-2 minutes per side. 4.

Meanwhile, place the tortillas in between two pieces of slightly damp paper towel, and

microwave for 30-45 seconds, or until warm. 5.

Spoon cooked shrimp into warmed tortillas and serve with salsa and accoutrements.

Portabella Sandwiches with Umami Sauce

Serves 4

From: www.harvard.edu Recipe courtesy of The Culinary Institute of America

Nutrition Information (per serving): -Calories: 280 -Carbohydrate: 24 g -Saturated fat: 3 g -Cholesterol: 5 mg

Ingredients: -

¼ cup mayonnaise

1 ½ teaspoons reduced sodium or “lite” soy sauce

½ teaspoon Dijon-style mustard

1 medium white or yellow onion, sliced

1 tablespoon extra-virgin olive oil

½ teaspoon dried thyme

4 large portabella mushroom caps, stems removed

1 tablespoon extra- virgin olive oil

3 teaspoons reduced sodium or soy sauce

3 teaspoons balsamic vinegar

4 whole grain rolls, toasted or warmed on the grill

Instructions: 1.

Preheat your grill to medium high.

In a small bowl combine the mayonnaise, soy sauce, and mustard. Set aside In a medium sauté pan over medium high heat combine the onions and olive oil. Cook for 10– 12 minutes, or until onions are brown and have developed caramelized flavor. Add the thyme, cook for additional 30 seconds, remove from heat, and set aside

Brush the portabella mushroom caps with olive oil on both sides. Grill 3–4 minutes per side, or until tender.

Assemble your sandwiches by placing a mushroom cap on the bottom of each bun. Top the mushroom with about ¼ cup caramelized onions and 1 tablespoon of the umami sauce. Place the top bun on each sandwich and serve.

Steamed chicken & vegetables with soy dipping sauce From: myrecipes.com

Ingredients: -4 (168 grams) skinless, boneless chicken breast halves -1/4 teaspoon salt -1/4 teaspoon black pepper -3 cups slices asparagus - 1 cup halved sugar snap peas -1/4 cup coarsely chopped fresh cilantro -1/4 cup low-sodium soy sauce -2 tablespoons rice vinegar -1/2 teaspoon dark sesame oil

Instructions: 1. Sprinkle chicken with salt and pepper; arrange chicken in a large vegetable steamer. Add water to a large saucepan to a depth of 1 inch; bring to a boil. Place steamer in pan; cover and steam chicken 10 minutes. Add asparagus and peas to steamer; cover and cook 2 minutes or until vegetables are crisp-tender. 2. Combine cilantro and remaining ingredients, stirring with a whisk. Serve sauce with chicken and vegetables.

Chicken-Scallion Rice Bowl

serves: 4

From: "Recipes & Cooking." Food Network . 2012 Television Food Network ,

Nutrition information: -

Calories 360

Total Fat 6g Protein 36g

Carb 39g

Fiber 6g

Cholesterol 49mg

Sodium 645mg

Ingredients: -6 cups reduced-sodium chicken broth -2 cups water -2 tablespoons mirin -1 tablespoon fish sauce -6 scallions -4 ounces

- Shiitake mushrooms, caps thinly sliced, stems reserved -1 (2cm) piece fresh ginger, peeled and sliced -6 garlic cloves sliced -1 small bunch basil, plus basil leaves, for serving -1 large chicken breast (about 12 ounces) -1 cup frozen shelled edamame, thawed -3 ounces (1 cup) julienned jicama -Salt -2 cups hot cooked brown rice -Lime wedges, serving suggestion

Instructions: 1.

Combine the broth, water, mirin, and the fish sauce in a large saucepan. Cut all but one scallion into 1-inch pieces and add to the broth with the mushroom stems, ginger, garlic and bunch basil.

Bring to a simmer over medium-high heat and continue to simmer until reduced by half, about 45 minutes. Remove the solids from the broth using a strainer or slotted spoon and discard.

Add the chicken, sliced mushroom caps, and jalapeno to the broth; adjust heat to keep the broth at a gentle simmer and cook 12 to 14 minutes or until the chicken is just cooked through. Transfer the chicken to a cutting board and slice into 1-inch pieces.

Remove the broth from the heat; Stir in the edamame, and sliced chicken. Season with salt to give more taste.

Scoop 1/2 cup of the cooked rice in each bowl and ladle some of the soup over it. Slice the reserved scallion on an angle and sprinkle over each bowl along with the basil leaves. Serve with lime wedges, if desired.

Grilled Chicken with Spinach and Pesto

serves: 4

From: recipe courtesy Giada De Laurentiis

Ingredients -

2 boneless chicken breasts

2 cups lightly packed baby spinach leaves (about 2 ounces)

1/4 cup pine nuts, toasted

2 tablespoons fresh lemon juice

1 to 2 teaspoons grated lemon peel

1/3 cup plus 2 teaspoons olive oil

Salt and freshly ground black pepper

1/3 cup freshly grated Parmesan

Instructions: 1.

Heat a grill pan on medium high heat. Lightly oil the grill pan. Sprinkle the chicken with salt and pepper. Grill the chicken until cooked through, about 5 minutes per side.

Combine the spinach, pine nuts, lemon juice, and lemon peel in a processor. Lightly pulse. With the machine running, gradually add 1/3 cup of the oil, blending until the mixture is creamy. Add salt and pulse. Put half of the pesto into ice cube trays and store in the freezer for future use.

Transfer the rest of the spinach mixture to a medium bowl. Stir in the Parmesan. Season the pesto with salt and pepper, to taste.

Spread the pesto over each piece of chicken and serve.

Sun dried tomato and artichoke dip

Serves: 4 -6

From: Stewart, Martha. "Eat Well." Whole Living

Ingredients -

1 box (9 ounces) frozen artichokes, thawed and chopped 1/2 cup feta, crumbled 1 garlic clove 2 teaspoons fresh lemon juice 1/2 cup sun-dried tomatoes (oil-packed), chopped, plus more for garnish 1/4 cup pine nuts, toasted 1/2 cup basil leaves, torn Coarse salt and ground pepper Whole-wheat baguette slices, for serving

Instructions 1.

In the bowl of a food processor, combine 1/2 cup artichokes, 1/4 cup feta, garlic, lemon Juice, and 2 teaspoons water; puree until smooth.

In a medium bowl, combine tomatoes, pine nuts, basil, remaining chopped artichokes, Remaining 1/4 cup feta and reserved artichoke puree; season with salt and pepper. Garnish with sun-dried tomatoes, if desired, and serve on baguette slices. Store in an airtight container and refrigerate for up to three days.

Tofu Parmigianino â&#x20AC;&#x201C; Vegan

serves: 4

From EatingWell: March/April 2008

Nutrition Information -262 Calories -16 g Fat -15 g Carbohydrates -16 g Protein -3 g Fibre

Ingredients: -

1/4 cup plain dry breadcrumbs 1 teaspoon seasoning 1 14-ounce package firm or extra-firm water-packed tofu, rinsed 1/4 teaspoon garlic powder 1/4 teaspoon salt 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided 1 small onion, chopped 8 ounces white mushrooms, thinly sliced 1/4 cup grated Parmesan cheese 3/4 cup prepared marinara sauce, preferably low-sodium 1/2 cup shredded part-skim mozzarella cheese 2 tablespoons chopped fresh basil

Instructions: 1.

Combine breadcrumbs and Italian seasoning in a shallow dish. Cut tofu lengthwise into 4 steaks and pat dry. Sprinkle both sides of the tofu with garlic powder and salt and then dredge in the breadcrumb mixture.

Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and cook, stirring, until beginning to brown, about 3 minutes. Add mushrooms and cook until they release their juices and begin to brown, 4 minutes more. Transfer to a bowl.

Add the remaining 1 tablespoon oil to the pan. Add the tofu steaks and cook until browned on one side, about 3 minutes. Turnover and sprinkle with Parmesan. Spoon the mushroom mixture over the tofu, pour marinara over the mushrooms and scatter mozzarella on top. Cover and cook until the sauce is hot and the cheese is melted, about 3 minutes. Sprinkle with basil and serve.

Dinners Rice & Lentil Salad 窶天egetarian

serves: 4

From EatingWell: September/October 2009

Nutrition: Per serving: 250 Calories -8 g Fat -36 g Carbohydrates -8 g Protein -8 g Fiber -272 mg Sodium -151 mg Potassium

Ingredients: -

2 tablespoons extra-virgin olive oil 2 tablespoons sherry vinegar or red-wine vinegar 1 tablespoon finely chopped shallot 1 tablespoon Dijon mustard 1/2 teaspoon paprika, preferably smoked 1/4 teaspoon salt 1/4 teaspoon freshly ground pepper 2 cups cooked brown rice 1 15-ounce can lentils, rinsed, or 11/3 cups cooked lentils 1 carrot, diced 2 tablespoons chopped fresh parsley

Instructions: 1. Whisk oil, vinegar, shallot, mustard, paprika, salt and pepper in a large bowl. Add rice, lentils, carrot and parsley; stir to combine.

Sesame-Orange Shrimp

servings: 4

From EatingWell: November/December 2009

Nutrition Information: - 249 calories -10 g Fat -13 g Carbohydrates -22 g Protein -311 mg Potassium

Ingredients -

3 tablespoons sesame seeds (white, black or a mix) 2 large egg whites 1/4 cup cornstarch 1/4 teaspoon salt 1/4 teaspoon freshly ground pepper 1 pound peeled and deveined raw shrimp (21-25 per pound) 2 tablespoons canola oil, divided 3/4 cup orange juice 1/4 cup dry sherry (see Note) 2 tablespoons reduced-sodium soy sauce 1 teaspoon sugar 1 scallion, thinly sliced

Instructions: W

1. hisk sesame seeds, egg whites, cornstarch, salt and pepper in a large bowl. Add shrimp and toss to coat.

2. eat 1 tablespoon oil in a large nonstick skillet over medium heat. Add half the shrimp and cook until golden, 1 to 2 minutes per side. Transfer to a paper towel-lined plate to drain. Repeat with the remaining 1 tablespoon oil and the rest of the shrimp.

3. dd orange juice, sherry, soy sauce and sugar to the pan. Bring to a boil and cook, stirring occasionally, 4 to 6 minutes. Return the shrimp to the pan and stir to coat with the sauce. Serve immediately, with scallion sprinkled on top

Green Pizza

servings: 6

From: eatingwell.com

Ingredients: -

1 pound prepared pizza dough, preferably whole-wheat 2 cups chopped broccoli florets 1/4 cup water 5 ounces arugula ,any tough stems removed, chopped (about 6 cups) Pinch of salt Freshly ground pepper to taste 1/2 cup prepared pesto 1 cup shredded part-skim mozzarella cheese

Nutrition Information (per serving): Calories: 323 Fat: 13g Carbohydrates: 33g

Instructions P

1. osition oven rack in the lowest position; preheat to 230째C. Coat a large baking sheet with cooking spray.

2. oll out dough on a lightly floured surface to about the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes.

3. eanwhile, cook broccoli and water in a large skillet over medium heat, covered, until the broccoli is crisp-tender, about 3 minutes. Stir in arugula and cook, stirring, until wilted, 1 to 2 minutes more. Season with salt and pepper.

4. pread pesto evenly over the crust, top with the broccoli mixture and sprinkle with cheese. Bake until crispy and golden and the cheese is melted, 8 to 10 minutes.

Tomatillo Gazpacho

1- Eating Well. <http://www.eatingwell.com>.

From: eatingwell.com

Nutrition Information (per serving) Calories: 329 Fat: 19g Carbohydrates: 18g

Ingredients: -

2 tablespoons extra-virgin olive oil, divided 3 cloves garlic, chopped 1 English cucumber, halved lengthwise and seeded 1 avocado, halved and pitted 1 pound tomatillos, (see Tip), husks removed, chopped 1 green bell pepper, chopped 1-2 jalape単o peppers, seeded and chopped 1 15-ounce can reduced-sodium chicken broth, or vegetable broth 1 teaspoon sugar 1/4 teaspoon salt 12 ounces cooked and peeled shrimp, chopped 1/4 cup green olives, chopped

Instructions: H

1. eat 1 tablespoon oil in a small nonstick skillet over medium heat. Add garlic and cook, stirring, until just beginning to brown, 1 to 2 minutes. Remove from the heat.

2. oarsely chop half the cucumber and half the avocado and place in a food processor. Add tomatillos, bell pepper, jalape単o to taste and the garlic. Process until smooth. Transfer to a large bowl; stir in broth, sugar and salt.

3. ice the remaining cucumber and avocado and place in a medium bowl. Add shrimp and olives. Drizzle with the remaining 1 tablespoon oil; gently toss to combine. 4.

Ladle the gazpacho into bowls and top each portion with about 3/4 cup of the shrimp salad. 39

Five-Spice Turkey & Lettuce Wraps From: eatingwell.com website

Nutrition Information (per serving): Calories: 285 Fat: 3g Carbohydrates: 24g

Ingredients: -

1/2 cup water 1/2 cup instant brown rice 2 teaspoons sesame oil 1 pound 93%-lean ground turkey 1 tablespoon minced fresh ginger 1 large red bell pepper, finely diced 1 8-ounce can water chestnuts, rinsed and chopped 1/2 cup reduced-sodium chicken broth 2 tablespoons hoisin sauce, (see Note) 1 teaspoon five-spice powder, (see Note) 1/2 teaspoon salt 2 heads Boston lettuce, leaves separated 1/2 cup chopped fresh herbs, such as cilantro, basil, mint and/or chives 1 large carrot, shredded

Instructions: B

1. ring water to a boil in a small saucepan. Add rice; reduce heat to low, cover and cook for 5 minutes. Remove from the heat.

2. eanwhile, heat oil in a large nonstick pan over medium-high heat. Add turkey and ginger; cook, crumbling with a wooden spoon, until the turkey is cooked, about 6 minutes. Stir in the cooked rice, bell pepper, water chestnuts, broth, hoisin sauce, five-spice powder and salt; cook until heated, about 1 minute.

3. serve, divide lettuce leaves among plates, spoon some of the turkey mixture into each leaf, top with herbs and carrot, roll into wraps.

1- "16 Quick Summer Recipes Under $3 a Serving." Delish . Hearst Magazines and MSN, n.d. Web. 14 Mar. 2012. <1- http://www.delish.com/recipes/ cooking-recipes/quick-summer-recipes>.

Italian spinach pie From: http://www.rd.com/food/vegetable-recipes-tagliatelle-with-veggies--blue-cheese/

Ingredients: -

1 tablespoon olive oil 2 medium leeks, white part only, halved lengthwise, thinly sliced, and rinsed 1 box (10 ounces) chopped spinach, thawed and squeezed dry 1 cup cooked long-grain white rice 3 large eggs 1 cup grated Parmesan cheese 1/2 teaspoon dried marjoram, crumbled 1/2 teaspoon salt 1/4 teaspoon black pepper

Instructions: .I

1 n medium nonstick skillet over medium heat, heat oil. Add leeks. SautĂŠ until softened, about 8 minutes. Set aside. 2.

Preheat oven to 180Â°C. Lightly coat 9-inch glass pie plate with nonstick Cooking spray. I

3. n medium bowl, combine leeks, spinach, rice, eggs, 3/4 cup Parmesan, marjoram, salt, and pepper. Spoon into Prep:ared plate and smooth top. Sprinkle with remaining 3/4 cup Parmesan.

4. ake until firm and browned, about 30 minutes. Serve warm or at room temperature, cut into wedges.

Mixed vegetable frittata From: BetterRecipes.com

Ingredients: -

Â˝ teaspoon cooking oil 250g mixed frozen veggies 2eggs 1egg white 1/3 cup trim milk tablespoons grated reduced-fat cheese 1teaspoon dried herbs black pepper

Preheat oven to 180 Ë&#x161;C. Pour half a teaspoon of cooking oil on a baking dish. Cook vegetables following packet directions. Cool.

Meanwhile whisk eggs, egg white, milk and 2 tablespoons of the cheese in a bowl. Add vegetables, herbs and season with pepper. Stir until combined.

Pour mixture into prepared baking dish. Sprinkle with the remaining cheese. Bake for 25 minutes.

Couscous Casablanca

From: <http://www.rd.com/>.

Ingredients: -

1 tablespoon olive oil 2 large onions, chopped 4 garlic cloves, chopped 4 teaspoons ground cumin 1 teaspoon chili powder 1/2 teaspoon each ground cinnamon, turmeric, cloves, coriander, and ginger 1 can (14 1/2 ounces) chopped tomatoes 5 cups vegetable broth 1 cup pumpkin, cut into 1/2-inch pieces 1 small sweet potato, cut into 1/2-inch pieces 2 celery stalks, sliced 1 carrot, sliced 1 turnip, cut into 1/2-inch pieces 1 cup green beans, cut into short pieces 1 zucchini, cut into 1/2-inch pieces 1 can (15 ounces) chickpeas, drained Salt and pepper Couscous:

10 1/2 ounces couscous 1 cup raisins 1 teaspoon ground cumin 2 tablespoons chopped fresh cilantro 1 tablespoon lemon juice Chili sauce to taste Pinch of ground cinnamon 1/2 teaspoon orange zest

1. tart with the vegetable stew. Heat the oil in a large saucepan or stockpot over mediumhigh heat. Add the onions and half of the garlic, and cook until slightly softened, about 4 minutes. Stir in the cumin, chili powder, cinnamon, turmeric, cloves, coriander, and ginger. Cook for a few seconds.

2. dd the tomatoes with their juice, the vegetable broth, pumpkin, sweet potato, celery, carrot, turnip, and green beans. Bring to a boil, then reduce the heat and simmer until the vegetables are just tender, about 15-20 minutes.

3. tir in the zucchini, chickpeas, and remaining garlic. Cook until all of the vegetables are tender, about 15 minutes. Season lightly with salt and pepper if needed.

4. eanwhile, place the couscous and raisins in a large bowl. Add 1 cup of boiling water and mix well. Soak for 5 minutes.

5. hen the vegetables have finished cooking, ladle 2 cups of the hot liquid from the stew over the couscous. Cover and soak for 10 minutes. Cover the pan of vegetables and remove from the heat.

6. o make the harissa sauce, ladle a cup of hot cooking liquid from the vegetables into a bowl, and stir in the ground cumin, chopped cilantro, and lemon juice. Add chili sauce to taste.

7. o serve, reheat the vegetable stew if necessary. Fluff the couscous with a fork, then mound it on a platter or in a large bowl, and sprinkle with the cinnamon and the orange zest. Ladle some of the vegetable stew over the couscous and serve the rest separately. Serve the spicy harissa sauce on the side.

Vaccariello, Liz. "Cooking." Reader's Digest. N.p., n.d. Web. 17 Mar. 2012. <http://www.rd.com/>.

Tagliatelle with Veggies & Blue Cheese From: <http://www.rd.com/>. 1

Ingredients: -

8 ounces spinach tagliatelle 8 ounces broccoli florets, cut up 8 ounces cauliflower florets, cut up 6 ounces blue cheese, diced Freshly grated nutmeg Salt and black pepper

In large pot of lightly salted boiling water, cook pasta until al dente, following package directions. Add broccoli and cauliflower for last 3 minutes of cooking time. In large colander, drain pasta and vegetables.

Rinse out pot and return to burner over low heat. Add cheese. Cook, stirring often, until cheese melts into smooth sauce.

Add pasta and vegetables and stir gently to coat well and heat through. Season to taste with nutmeg, salt, and black pepper. Serve immediately.

1- Picture from: Vaccariello, Liz. "Cooking." Reader's Digest. N.p., n.d. Web. 17 Mar. 2012. <http://www.rd.com/>.

Pasta with Zucchini, Chickpeas & Bread Crumbs Ingredients: 2 tablespoons extra virgin olive oil 4 cloves garlic 1 cup freshly made breadcrumbs, from whole wheat bread Grated lemon zest of 1 lemon Medium zuccini, halved lengthwise and thinly sliced ½ teaspoon crushed red pepper flakes 2 tablespoons of chickpeas, drained Juice of ½ lemon ½ teaspoon salt Black pepper Whole wheat or whole grain blend spaghetti

Instructions: T

4. o make the breadcrumb gremolata, heat the 2 tsp olive oil in a medium skillet. Add half of the garlic and sauté for 1-2 minutes. Add the bread crumbs, lemon zest and parsley; cook, stirring frequently, about 5 minutes or until bread crumbs are browned and crispy, then set aside.

5. eat the remaining olive oil in a large skillet. Add the zucchini and red pepper flakes; cook over medium heat, turning frequently with a wide metal spatula, until the zucchini is starting to turn golden, about 10 minutes. Add the remaining garlic during the last 3 minutes of cooking time. 6.

Stir in the chickpeas, lemon juice, salt and a generous amount of black pepper. M

7. eanwhile, heat a large pot of water and cook the pasta until al dente. Drain, reserving 3/4 cup of the cooking liquid. Add the reserved liquid to the zucchini mixture and cook for 2 additional minutes. 8.

Combine the pasta and zucchini, stirring gently. Serve topped with the breadcrumbs and a drizzle of additional olive oil.

Snacks Eggs in Tatar sauce Ingredients: -

6 eggs

mayonnaise (200mL)

natural yoghurt (200mL)

pickles

mushrooms

an onion

salt and pepper

Instructions: Eggs: boil from 5 to 6 minutes, when cooked cut alongside. Sauce: chop all the ingredients, season for taste, pour 200 mL of yoghurt and 2 tablespoons of mayonnaise and mix well.

When you have mixed the sauce, pour it on the eggs that were previously cooked and arranged on a plate, and enjoy your meal!

Crisp packets Ingredients -

Pears 2

Wheat flour 2 glasses

Butter 3 tablespoons

Yeast 8 dag.

Milk half a glass

1 egg

Âź glass of sugar

Icing sugar

Cooking oil

Fresh cherries

Instructions: 1.

Mix the yeast with warm milk, 1 teaspoon of sugar and 1 teaspoon of flour. Leave in a warm place to let it grow. Melt the butter and let it cool. Pour the flour into a bowl, add sugar, one egg, grown yeast and melted butter.

Make smooth dough, cover the mass with a towel and leave it in warmth for about 30 minutes. Rinse the pears and cut into little squares, add to the dough mix with hands and leave for another 15 minutes.

Warm the oil for deep frying, take some dough with a wet spoon, put on hot oil and fry for 3 minutes from each side, let the fat drop off the cake and serve with icing sugar and cherries.

Pyramids with mint

serves: 6

Ingredients -

1 kg of sweet soft pears

Â˝ of lemon

2 tablespoons of sugar

2 flat tablespoons of gelatin

Small handful of fresh mint leaves

Instructions: 1.

Wash and dry the pears, one leave for decoration, the rest peel and cut into quarters, cut out the seeds inside and wash the mint leaves. Squeeze the juice of the lemon; make sure there are no seeds in the juice. Boil 1l of water with sugar, mint and the lemon juice.

Add the pears and boil on a small fire for about 10 minutes. Dry the pears a little and mix with a blender. Put the gelatin in cold water and let it dissolve slightly, then add it to a half hot decoction of the pears, add the mixed pears and stir well.

Add the mousse into forms or if you want the shape of pyramids, into a glass for cocktails. Put into a fridge at least for one hour, take out of the glasses and serve with pieces of pear.

Homemade vanilla frozen yoghurt From: The Perfect Scoop book by David Lebovitz

Ingredients: -3 cups (720 g) plain Greek yogurt (non-fat) -1 cup (200 g) sugar -1 teaspoon vanilla extract

Instructions:

Mix together the yogurt, sugar, and vanilla.

Stir until the sugar is completely dissolved. Refrigerate for 1 hour.

Freeze in your ice cream maker according to the manufacturer’s instructions.

1. Picture from: Samuelsson, Marcus. “Homemade Vanilla Frozen Yogurt Recipe.” Marcus Samuelsson. N.p., 2 Dec. 2011. Web. 10 Dec. 2011. <http://marcussamuelsson.com/>.

Mango frozen yoghurt From: healthyfoodforliving.com

Ingredients: -2 cups peeled, pitted, & chopped very ripe mango -1 1/2 cups plain 2% Greek yogurt -1/4 cup agave nectar -1/4 teaspoon pure vanilla extract

Instructions: 1.

Place the chopped mango into a food processor and puree until smooth. Add in the

remaining ingredients and puree until well-mixed. 2.

Chill mixture in the refrigerator until cold.

Freeze according to ice cream maker manufacturer’s instructions.

Serve immediately as soft serve or spoon into a freezer-safe container and place in freezer

until “ripened” (hardened).

Cantaloupe, strawberry & blueberry fruit smoothie Nutrition Information: -Calories: 64 -Fat: 1g -Carbohydrates: 4g -Protein: 3g

Ingredients: -1 1/2 cups cubed cantaloupe -1 cup frozen strawberries -1/2 cup strawberry nonfat yogurt -1/4 cup blueberries -1 tiny mint sprigs

Combine the cantaloupe and strawberries in a blender and process until smooth. With the blender running, add the yogurt through the feed tube and process until smooth. Equally divide into 4 portions in chilled glasses.

Add several blueberries in the center of each glass and place mint sprigs between the berries for garnish. Serve immediately.

Strawberry-Orange Fruit Dip From: Fast and healthy cook book-Pillsbury editors

Nutrition Information: -Calories: 90 -Total fat: 4.5g -Total Carbohydrate: 9g

Ingredients: -

1 package of low-fat cream cheese

1/4 cup powdered sugar

1/2 teaspoon grated orange peel

1/2cup chopped strawberries

Assorted fruit for dipping

(12 whole strawberries and sliced, 12 pineapple chunks, 12 cantaloupe cubes)

Instructions: 1. In a small bowl, beat cream cheese, powdered sugar and orange peel with electric mixer on low speed until smooth. Stir in chopped strawberries. 2. Serve with assorted fruit. Cover and refrigerate any remaining dip.

Works Cited Bezzant, Niki Bezzant. “Recipes.” Healthy Food Guide . Ed. Niki Bezzant and Phil Ryan. N.p., 11 Oct. 2011. Web. 9 Dec. 2011.

International Baccalaureate Organization. “IB learner profile booklet.” Mar. 2006. PDF file. Irby, Susan, Chef. “Breakfasts.” The $7 a Meal Healthy Cookbook . 2002. Avon : Adams Media, 2009. 11. Google Book Search. Web. 10 Dec. 2011. <http://books.google.com.vn/ books?id=FMTQGTIJl0QC&lpg=PP1&pg=PR2#v=onepage&q&f=false>.

John Wiley and Sons. “Strawberry-Orange Fruit Dip.” Fast and Healthy Cookbook. Illus. General Mills. Ed. Jeff Nowak. 2009. N.p.: Natalie Chapman, 2009. 17. Google Book Search. Web. 10 Dec. 2011. <http://books.google.com.vn/books?id=7DEm_kyTyu0C&lpg=PP1&pg=PP1#v=onepage&q&f=false>.

Kaplan, Jonathan, and Brian Sugar. Sugar INC. Brian Sugar, n.d. Web. 17 Mar. 2012. <http://www.sugarinc.com/>.

Lauren. “Recipes.” Healthy Food For Living . N.p., 9 Dec. 2011. Web. 10 Dec. 2011. <http://www.healthyfoodforliving.com/>.

Mann, Jim, Ph.D, et al. “Recipes.” Healthy Food Guide : n. pag. Healthy Food Guide. Web. 14 Mar. 2012. <http://www.healthyfood.co.nz/>. Meyer, Hilary, et al., eds. “Recipes Menus.” Eating Well. N.p., 7 Dec. 2010. Web. 9 Dec. 2011. <http://www.eatingwell.com>.

“Middle Years Programme curriculum .” ibo.org. International Baccalaureate Organization, 2005-2012, n.d. Web. 17 Mar. 2012. <http://www.ibo.org/myp/curriculum/project/>.

“The Nutrition Source .” Harvard School of Public Health . N.p., n.d. Web. 17 Mar. 2012. <http://www.harvard.edu/>.

“Recipes.” Better Recipes. Meredith Corporation, n.d. Web. 17 Mar. 2012. <http://betterRecipes.com >.

“Recipes.” My Recipes. Lifestyle Group, 10 Dec. 2011. Web. 10 Dec. 2011. <http://www.myrecipes.com>.

“Recipes & Cooking.” Food Network . 2012 Television Food Network , n.d. Web. 17 Mar. 2012. <http://www.foodnetwork.com/recipes-and-cooking/index.html>.

Samuelsson, Marcus. “Homemade Vanilla Frozen Yogurt Recipe.” Marcus Samuelsson. N.p., 2 Dec. 2011. Web. 10 Dec. 2011. <http://marcussamuelsson.com/>.

“16 Quick Summer Recipes Under $3 a Serving.” Delish . Hearst Magazines and MSN , n.d. Web. 14 Mar. 2012. <1-http://www.delish.com/recipes/cooking-recipes/quick-summer-recipes>.

“Spaghetti with pesto, Parmesan and glass of white wine.” Visual Photos . N.p., n.d. Web. 17 Mar. 2012. <http://www.visualphotos.com/image/2x3699807/ spaghetti_with_pesto_parmesan_and_glass_of_white>.

Stewart, Martha. “Eat Well.” Whole Living . Martha Stewart Living Omnimedia, n.d. Web. 17 Mar. 2012. <http://www.wholeliving.com/eat-well>.

“Straszny Dwor .” Advertisement. Zajazd Cieszyn. Optimal , n.d. Web. 17 Mar. 2012. <http://zajazd.cieszyn.pl/ogrod.html >.

Vaccariello, Liz. “Cooking.” Reader’s Digest. N.p., n.d. Web. 17 Mar. 2012. <http://www.rd.com/>.