There’s hardly a healthier sandwich to be found than savory vegetable spread on a hearty, whole grain bread. Vitamins, minerals, dietary fiber, and cancer-fighting phytochemicals abound in these wholesome sandwiches you can enjoy at home, work, or school. Spreads are also an easy way to incorporate more vegetables into your diet. Organizations such as the American Institute for Cancer Research emphasize that eating five or more servings of vegetables and fruits each day helps lower cancer risk.

Beans are a favorite staple in veggie spreads. Sample a spread made with cooked white beans, roasted red peppers, minced garlic, lemon juice, chopped fresh parsley, salt and pepper. Whirl in a blender until smooth, then chill at least 30 minutes to allow the flavors to meld. This spread has virtually no fat and plenty of zip.

For a Southwest flavor, use pinto beans seasoned with coriander, oregano, paprika, garlic, lime juice, salt, and hot sauce to taste. Humus, a traditional Middle-Eastern spread, is made with chick peas and flavored with sesame tahini, olive oil, lemon juice, cumin, coriander, cayenne pepper, and salt.

A colorful roasted red pepper spread can be made by placing drained, water-packed roasted red peppers in a blender and combining with fresh chopped parsley, capers, and garlic cloves. If the mixture is too thin, blend in a tablespoon or two of fine bread crumbs.

Meaty mushrooms can be paired with leeks in a flavorful spread. Sauté sliced leeks (white part only) with minced garlic. Then add chopped mushrooms, oregano, salt, and pepper. Cook about five minutes, then puree the mixture in a blender with a little lemon juice and prepared horseradish.

Make lentil spread with lentils that are still warm from cooking. This way, they will more readily absorb the flavors of toasted sunflower seeds, oregano, Dijon mustard, red or white wine vinegar and salt. Puree all the ingredients, adding water to achieve a spreadable consistency.

Mash cooked split peas with a bit of olive oil, Parmesan cheese, cottage cheese, basil, salt, and pepper to make a tasty spread. Serve on a crusty whole grain roll or on a toasted, split whole grain pita round.

Savory Roasted Eggplant Spread

1 large eggplant

1 peeled, seeded tomato, chopped

¼ cup chopped parsley

1 Tbs minced green onions

2 tsp fresh lemon juice

1 tsp olive oil

1 tsp salt

1/8  tsp ground black pepper

Place the eggplant in a baking dish and bake at 400  degrees F for 45 to 55 minutes. Cool, then cut the eggplant in half and scrape the insides into a bowl. Process in a blender or processor, leaving slightly chunky. Stir in the remaining ingredients.

To serve, spread on a hearty whole grain bread or focaccia. If desired, top off the sandwich with sliced tomatoes, roasted green or yellow squash slices, pepper strips, or onions.

Each of the six servings has 37 calories and 1 gram of fat.

Salad Bar Stew For One

1 cup chicken or vegetable broth

½ small onion, chopped

1 small new potato, about 4 ounces, cut in 1-inch pieces

½ cup raw or steamed carrots, cut in ½-inch pieces

¼ cup macaroni or other small pasta, about ¾ ounce

½ cup raw or steamed cauliflower, cut in small pieces

½ cup cooked or canned chickpeas or kidney beans

1 cup spinach leaves

12 seasoned croutons

Salt and freshly ground pepper

Pour the broth into a saucepan. Add the onion, potato, and carrots. Bring to a boil, reduce the heat, and simmer 5 minutes. Add the pasta and cook 5 minutes. Add the cauliflower, beans, and spinach. Cook until the pasta and potatoes are done. Place the croutons in a shallow, wide bowl. Pour the stew over the croutons. Mix and serve.

If desired, sprinkle with some grated Parmesan cheese or drizzle with a teaspoon of extra virgin olive oil. If you wish, you can mix in leftover cooked chicken. Cooked rice can be used in place of the pasta, the potato, or both.

This stew contains 381 calories and 4 grams of fat.

Mediterranean Barley

1 cup pearl barley

3 cups reduced fat/sodium chicken or vegetable broth

1 large clove garlic, minced

¼ cup chopped fresh parsley

3 Tbs. fresh lemon juice

2 Tbs. olive oil

1 Tbs. freshly grated lemon peel

¼ tsp. salt

1/8  tsp. coarse ground black pepper

1/8  tsp. fennel seed

Rinse the barley and place in a medium saucepan with broth. Cover and simmer, stirring occasionally, over medium heat until barley is tender, about 35 minutes.

Add garlic; cook for 5 minutes. Transfer the barley mixture to a fine sieve; drain well.

Transfer mixture to a bowl. Cover and chill completely.

To serve, add parsley, lemon juice, olive oil, lemon peel, salt, pepper and fennel seed; toss well to combine.

Each of the six servings contains 181 calories and 7 grams of fat. This tasty salad keeps well for up to one week. Add other vegetables, if desired.

Fillet Of Sole Florentine

2 cups chopped fresh spinach

¼ cup dry breadcrumbs

1 Tbsp. minced shallots

½ tsp fresh thyme leaves, or ¼ tsp dry

½ tsp minced fresh rosemary, or ¼ tsp dry, crushed

3 to 4 gratings fresh nutmeg, or pinch of ground

¼ tsp salt

¼ tsp freshly ground pepper

1 lb. fillet of sole, in 4 pieces

½ cup defatted chicken broth

1 tsp cider vinegar

1 tsp sugar

Paprika for garnish

Preheat oven to 350° F.

In a large bowl, combine the spinach, breadcrumbs, shallots, thyme, rosemary, nutmeg, salt, and pepper. Arrange the spinach mixture to cover the bottom of an 8-inch square pan or other shallow baking dish just large enough to hold the fish in one layer. Arrange the fillets of fish in a single layer over the spinach, overlapping them as little as possible.

In a small saucepan, combine the broth, vinegar, and sugar, and bring to a boil. Pour the hot liquid over the fish. Dust the fillets lightly with paprika.

Bake until the fish is opaque all the way through and flakes easily. Serve immediately.

Each of the four servings contains 145 calories and 2 grams of fat.

 

Carrot Cupcakes

2 eggs

1 cup honey

½ cup vegetable oil

8 oz. fresh curd tofu, drained

2 tsp baking soda

2 tsp ground cinnamon

2 tsp vanilla

2 tsp lemon juice

2 cups whole wheat flour

1 cup finely shredded carrots

½ cup chopped raisins

¼ cup powdered sugar

In a blender container or a food processor bowl combine the eggs, honey, oil, tofu, baking soda, cinnamon, vanilla, and lemon juice. Cover and blend until smooth. Pour mixture into a large mixing bowl. Beat in the flour and carrots. Stir in the raisins.

Line 2½-inch muffin pans with paper bake cups; fill 2/3  full with mixture. Bake in a 375 degrees F. oven for 20 minutes. Cool thoroughly on a wire rack. Lightly dust cupcakes with powdered sugar. Store cupcakes covered in the refrigerator.

Each of the 24 cupcakes contains 153 calories and 6 grams of fat.