Creative Whole-Grain Salad

½ box (14 oz) quick-cooking brown rice, or 3 cups cooked brown rice, or whole-grain pasta, bulgur, or quinoa

½ yellow or orange bell pepper, cut in bite-size pieces

½ tomato, seeded, cut into bite-size pieces (optional)

¼ cup chopped radish

2 scallions (¼ cup), green and white parts, or ¼ cup chopped red or Bermuda onion

¼ cup finely chopped dried fruit, like apricots, raisins, dates, figs, currants

2 Tbs toasted pine nuts, sesame seeds, or sunflower seeds, or chopped almonds, walnuts, or pecans

3–4 oz diced low-fat mozzarella cheese

Juice of 1 lime

1½–2 Tbs extra virgin olive oil

2 Tbs finely chopped fresh (or 2 tsp dried) chives or flat-leaf parsley

2 Tbs finely chopped (or 2 tsp dried) fresh mint, cilantro, or chervil

Salt and freshly ground pepper to taste, if desired

Cook brown rice or other whole grain according to package directions. (If using quinoa, rinse well before cooking to ensure bitter-tasting coating is removed.) Let cooked grains cool completely before adding to salad. Meanwhile, in a large bowl place bell pepper, tomato, radish, scallions, dried fruit, nuts (or seeds) and cheese. Mix lightly with fork. Season to taste with salt and pepper, as desired.

When cooked grain is cool, fluff with fork and season to taste with salt and pepper. Add to bowl of salad ingredients, mixing lightly with fork. Into small container with tight-fitting lid, pour juice, oil and herbs. Seal tightly and shake well until combined. Add to salad and mix to combine with fork. Serve or pack into plastic containers. Refrigerated, leftovers will keep 2 days.

Makes About 4 cups or 4 servings.

Per serving: 342 calories, 13 g total fat (2 g saturated fat), 48 g carbohydrate, 12 g protein, 4 g dietary fiber, 160 mg sodium.

Blueberry Soup

1 bag (16 oz) frozen blueberries, defrosted

2 cups fat-free or low-fat buttermilk

½–¾ cup orange juice (preferably fresh), or to taste 2 Tbs honey, or to taste Zest of 1 navel orange ½ tsp cinnamon (optional) 1 cup diced fresh fruit (strawberries, peaches, nectarines, mango, or a mixture of any or all) ½ cup crème fraîche* and 12 small mint leaves, for garnish (optional)

In a blender, purée blueberries and half the buttermilk until completely smooth. Add remaining buttermilk, orange juice, honey, and cinnamon (if using). Process until mixture is smooth. Chill soup at least 30 minutes or overnight. About 30 minutes before serving, remove soup from refrigerator and let stand. Just before serving, divide fruit among 6 shallow soup bowls. Gently add soup base to each bowl. For garnish, gently spoon a dollop of crème fraîche (or a substitute, see below) in the center of each serving, top with diced fruit and surround with 3 mint leaves. Serve immediately.

*As a substitute for crème fraîche, combine together ½ cup reduced-fat sour cream with a small amount of superfine sugar, to taste. Makes 4 servings.

Per serving: 165 calories, 1 g total fat (less than 1 g saturated fat), 35 g carbohydrate, 5 g protein, 4 g dietary fiber, 131 mg sodium.

Cool Cuke Quencher

2 cups diced seedless cucumbers* (about 2 medium) 2 Tbs (tightly-packed) finely minced fresh cilantro1/3–½ cup non- or low-fat buttermilk 1/3 –½ cup nonfat plain yogurt Salt and white pepper, if desired

Place cucumbers, cilantro, and half the buttermilk in a blender. Purée until smooth. Blend in remaining buttermilk and yogurt, according to desired consistency, until smooth. Add salt and pepper to taste, as desired. Chill before serving.

Makes 1–2 servings, depending on amount of liquid used.

*If the skin is thin, cucumbers do not need to be peeled.

Makes 2 servings. Per serving: 48 calories, less than 1 g total fat (less than 1 g saturated fat), 8 g carbohydrate, 4 g protein, 1 g dietary fiber, 67 mg sodium.

 

Grilled Vegetable Salad

3 Japanese eggplants, halved lengthwise 1 large red onion cut into ¾-inch rounds 4 small beets, stems trimmed to 1 inch, peeled and halved lengthwise 3 small zucchini, each cut lengthwise into 4 slices 1 large red, yellow or orange pepper, cut into ½-inch slices 2 Roma tomatoes, quartered and seeded Canola oil spray Salt and freshly ground black pepper 5 large garlic cloves, minced and divided ¼ cup plus 5 Tbs balsamic vinegar, divided ¼ cup fat-free, sodium-reduced chicken broth 4 Tbs fresh basil, chopped 1 Tbs fresh thyme, chopped 1 Tbs olive oil 3 cups sliced red leaf lettuce ¼ cup grated Parmesan cheese

Preheat grill or barbecue at medium-high heat.

Place first 6 ingredients cut-side up on a baking sheet. Lightly spray with canola oil spray and season with salt and pepper.

Mix 3 garlic cloves with ¼ cup vinegar. Drizzle over vegetables. Grill vegetables until tender, turning once. As each vegetable becomes tender, transfer to a bowl. Let cool. Save all vegetable juices.

Mix remaining 2 garlic cloves and 5 Tbs vinegar with broth, basil, thyme, and oil. Chop vegetables very coarsely and place in large bowl. Pour saved vegetable juices into mixture. Add lettuce and Parmesan to vegetables and pour vinegar mixture over. Toss well. Season with salt and pepper.

Makes 4 servings. Per serving: 173 calories, 5 g total fat (1 g saturated fat), 27 g carbohydrate, 7 g protein, 6 g dietary fiber, 207 mg sodium.

Tuna Kebobs

1/3  cup fresh lime juice (about 2 limes) 1 Tbs reduced-sodium soy sauce 1 garlic clove, minced 2 Tbs chopped fresh basil leaves ¼–½ tsp red pepper flakes ¼ tsp freshly ground pepper ¼ cup extra virgin olive oil 1 lb fresh tuna, cut in 12 chunks 1 large cucumber, peeled, seeded, and sliced 8 large cherry tomatoes 1 medium red onion, halved vertically and cut into crescents

Preheat grill or broiler.

In a glass or other nonreactive bowl, combine the lime juice, soy sauce, garlic, basil, pepper flakes, pepper, and oil. Add the tuna to the marinade, turning to coat. Cover and marinate up to 1 hour, turning tuna chunks occasionally.

Using four 10-inch metal or (well-soaked) bamboo skewers, assemble the kebabs, alternating the fish with pieces of cucumber, onion, and tomato.

Broil the kebabs 5 minutes. Turn and cook until the fish is firm to the touch and the vegetables browned, about 5 minutes more. Do not overcook or the tuna will be dry. Serve either hot or at room temperature with hot steamed rice.

Makes 4 servings. Per serving: 211 calories, 8 g total fat (1 g saturated fat), 8 g carbohydrate, 27 g protein, 2 g dietary fiber, 96 mg sodium.

Pasta with Fresh Tomatoes and Herbs

3 medium fresh tomatoes, chopped 4 oz feta cheese, crumbled ½ cup kalamata olives, chopped ½ cup red onion, finely chopped ¼ cup fresh basil, chopped 2 Tbs fresh oregano, chopped 2 large garlic cloves, minced 1 Tbs olive oil 12 oz whole wheat penne, freshly cooked Salt and freshly ground black pepper, to taste Grated Parmesan cheese to taste

In a bowl large enough to hold the pasta, combine first eight ingredients. Add freshly cooked pasta and toss well. Season with pepper to taste. Top with Parmesan cheese. Serve immediately.

Makes 4 servings.

Per serving: 409 calories, 9 g total fat (5 g saturated fat), 70 g carbohydrate, 18 g protein, 12 g dietary fiber, 481 mg sodium.