Chickpea, Tomato and Feta Salad

1 15-ounce can garbanzo beans, drained (about 1½ cups)
¾ cup diced fresh tomatoes (or grape or cherry tomatoes, halved)
¼ cup finely chopped green onions
½ cup crumbled feta cheese
1 tablespoon finely chopped parsley
1 teaspoon thyme leaves (optional)
2 tablespoons olive oil
1 tablespoon red or white wine vinegar
Sea salt and pepper

In a medium bowl, place garbanzos, tomatoes, onions, feta, parsley and thyme. In a small bowl whisk together olive oil, vinegar, salt and pepper and pour mixture over salad, tossing gently to coat. Cover and refrigerate until chilled. Serve.
For variety, add other herbs such as oregano or basil, and/or pitted black olives.

Health and the City’s Immune Boosting Smoothie

This delicious smoothie is the perfect way to start your day (I have it almost every morning!). It contains enough nutrients and calories to be a whole meal which will help stabilize your blood sugar for hours. It is packed with antioxidant powerhouses to help boost your immune system and help your body fight off bacteria and viruses while helping you build muscle and repair the wear and tear of our daily lives on our state of health and wellness.

½ to 1 whole banana: (high in potassium,
1 cup of mixed frozen berries (blue, ras, black, straw, acai’) packed with antioxidants that help fight diseases like cancer.
1 tbsp of natural almond or peanut butter: to help stabilize blood sugar
1 tbsp flax seed: adds fiber to help cleanse your GI tract and omega 3’s to reduce inflammation in the body
1 tbsp of protein powder: brown rice protein powder is a clean option that usually does not contain any other ingredients. Whey protein is another option but read ingredients and try not to use a product that contains added sugars and other fillers. The added protein makes your smoothie a complete meal of carbohydrates, healthy fats and clean protein.
2-3 oz. POM pomegranate juice: for additional antioxidant support
Optional liquids: almond milk, rice milk, soy milk, coconut water or just plain water.

Amount depends on the consistency that you want your smoothie to have. Place all ingredients into a blender.

Blend for 30 seconds. And there you have it. The perfect breakfast in under 5 minutes.

Red Pepper Pasta with Kale Puttanesca

Kale is a super green food that contains compounds that activate detoxifying enzymes in the liver that help fight off cancer-causing agents. A cup of kale supplies 93.6 mg of calcium (9.4% of the daily value for this mineral) for only 36.4 calories. In contrast, a cup of 2% cow's milk provides 296.7 mg of calcium, but the cost is high: 121.2 calories and 14.6% of the day's suggested limit on saturated fat. So more calcium for less calories. If you aren't ready to eat batches of kale, start slow by throwing chopped kale into stir fries, soups or pasta dishes like this one below:

1/2 (16 ounce) package whole-wheat pasta (your favorite shape)
2 tablespoons olive oil
1/2 large onion, sliced
2 cloves garlic, minced
1 teaspoon red pepper flakes
1 tablespoon drained capers
1 (2 ounce) can anchovy fillets, drained and quartered (Optional)
1 cup canned diced tomatoes, undrained
3 cups coarsely chopped kale
1 (4 ounce) can sliced black olives, drained
1/2 cup grated Parmesan cheese, or to taste

Directions:
Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.

Meanwhile, heat olive oil in a large skillet over medium-high heat. Add onions, garlic, and red pepper flakes. Cook and stir until the onion has softened and begun to turn golden brown, about 5 minutes. Stir in capers, anchovy fillets, and diced tomatoes, and bring to a simmer. Stir in kale, and simmer over medium-low heat until wilted and tender, about 10 minutes.

Once the pasta has cooked and been drained, stir into the puttanesca along with the black olives. Toss and sprinkle with grated Parmesan cheese before serving.

Healthy Tofu Pumpkin Pie

Pumpkin pie is one of my favorite desserts. However, I rarely indulge because I know that it is usually loaded with sugar and evaporated milk or cream. Here is a recipe that cuts out the dairy and replaces the refined sugar with maple syrup. It's delicious and better for you. Enjoy!

INGREDIENTS:

What you need:
A blender
18 oz tofu (firm or extra firm)
2 cups canned or cooked pumpkin
2/3 cup pure maple syrup
1 teaspoon vanilla
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground nutmeg
1/4 teaspoon ground cloves
1 unbaked 9-inch pie crust
(you can buy a whole wheat one)

What you do:
Preheat oven to 350°
Blend tofu in the blender until smooth
Add remaining ingredients and blend well

Pour the mixture into the unbaked pie shell and bake for 50 minutes. (Filling will be soft, but will form as it chills)

Chill and serve to your delighted guests...
or just enjoy it yourself

What you get:
A delicious pumpkin pie with more protein than your average pumpkin pie (from the tofu) but with absolutely no dairy or refined sugar(depending on your choice of crust).

Zucchini Lasagna

INGREDIENTS:

3 cups tomato sauce
4 large zucchini
1 pound ricotta cheese (to reduce calories, choose skim orpart skim ricotta)
1 pound shredded cheese (mozzarella, provolone, fontina, etc. again choose part skim if possible and organic of course)
2 cups diced mixed vegetables (mushrooms, onion, bell pepper, etc)

Preheat oven to 350. Thinly slice zucchini (1/8 inch).

Spread 1 c sauce in baking dish. Add a layer of overlapping zucchini slices. Add half of ricotta cheese, one third of shredded cheese, and half of vegetables. Top with 1 c sauce.

Repeat layering with zucchini, ricotta, cheese, and vegetables. Top with remaining sauce and cheese.

Bake for one hour until bubbly. Let cool, then refrigerate overnight. Cut into pieces, reheat, and serve.

Tomato, Haloumi and Spinach Salad

INGREDIENTS:

• 6 1/2 oz. of haloumi cheese
• 1/4 cup olive oil
• 2 cloves garlic, crushed
• 1 tbsp chopped fresh oregano
• 1tbsp chopped fresh marjoram
• 8 Roma tomatoes, halved
• 1 small red onion, sliced
• 2 tbsp balsamic vinegar
• 5 oz. baby spinach leaves

PREPARATION:
Cut the haloumi into 1/2 inch thick slices lengthways and put in a shallow dish. Mix together the oil, garlic and herbs and pour over haloumi. Marinate for 1 to 2 hours.
Preheat oven to about 400 degrees. Place the tomato and onion in a single layer in a roasting tin, drizzle with 2 tbsp extra virgin olive oil and 1 tbsp of the vinegar and sprinkle with salt and pepper. Bake for 45 minutes, or until golden. A faster option is to grill them.

In a seperate skillet drain the haloumi and cook for 1 minute each side or until golden brown. Again you can grill the cheese if the bbq is already going.
Divide the spinach leaves among four plates and top with the tomato and onion. Whisk the remaining olive oil and vinegar and drizzle over salad and top with haloumi. Enjoy!

Spinach Soup with Garlic Croutons

Croutons
2 cups 1/2-inch cubes country-style sourdough bread
2 tablespoons extra-virgin olive oil
1 clove garlic, minced
1 tablespoon finely chopped fresh rosemary or 1 teaspoon dried

Soup
1 tablespoon olive oil
1 medium onion, coarsely chopped
1 clove garlic, minced
1 tablespoon finely chopped fresh rosemary or 1 teaspoon dried
1/4 teaspoon salt
Freshly ground pepper to taste
2 cups diced peeled red potatoes
4 cups vegetable broth or water
6 cups fresh spinach or chard leaves, tough stems removed
Optional: pine nuts


1. To prepare croutons: Preheat oven to 375°F.
2. Toss bread cubes, oil, garlic and rosemary in a large bowl until well combined. Spread in a single layer on a large baking sheet. Bake until golden and crisp, 12 to 15 minutes.
3. To prepare soup: In a large saucepan over medium heat add olive oil, onion, garlic, rosemary, salt and pepper, reduce heat to medium-low and cook, stirring occasionally, for 5 minutes. Stir in potatoes and cook, stirring occasionally, for 3 minutes. Pour in broth (or water). Bring to a simmer over medium heat and cook until the potatoes are soft, about 15 minutes. Stir in spinach (or chard) and continue to simmer until the greens are tender, about 10 minutes more. Puree the soup with an immersion blender or regular blender (in batches), leaving it a little chunky if desired.
4. Serve the soup garnished with nutmeg, if desired, and topped with the croutons.
5. Sprinkle with pine nuts if desired.

Mixed Spring Mushrooms with Pine Nuts

1lb. mixed mushrooms (morel, portobello, shiitake, oyster, cremini and white button
4 to 6 tbsp extra virgin olive oil
3 to 5 cloves of garlic, chopped
sea salt and ground pepper
2 tbsp dry white wine
1/3 cup pine nuts
2 tbsp chopped fresh chives

Preheat the oven to 450 degrees. Remove tough stems from mushrooms and cut the larger mushrooms so that all of them are about the same size. Put them in a roasting pan.

Roast the mushrooms until they begin to sizzle and brown, about 15 minutes. Remove from the oven, sprinkle with pine nuts, and return to the oven to continue roasting for about 10 minutes more. Taste and adjust the seasoning. Sprinkle with chives and serve.

Yellow Pepper Soup

1 tablespoon extra-virgin olive oil
2 large yellow peppers, stemmed, seeded, and cut in large chunks
2 large leeks, (white part only), halved lengthwise, sliced crosswise, well rinsed
1 garlic clove, smashed
1 tablespoon kosher salt, plus extra for seasoning
1/4 teaspoon ground turmeric
3 sprigs fresh flat-leaf parsley
3 sprigs fresh thyme
1 bay leaf
2 medium russet potatoes, (about 1 pound) peeled, cut into chunks
4 cups water
1 tablespoon dry white vermouth
Freshly ground black pepper


Heat the olive oil in a large saucepan over medium-low heat. Add the peppers, leek, garlic, salt and turmeric, and cook, stirring occasionally, until the vegetables begin to soften, about 10 minutes.
Tie the parsley, thyme, and bay leaf together with kitchen twine. Add the potato, water, and herb bundle and bring to a boil, reduce the heat, and simmer, uncovered, until the potato is very tender, about 20 minutes.

Discard the herb bundle. Puree the soup in small batches in a blender (keep the lid cracked to allow steam to escape), or in the pot with an immersion blender, until smooth. Return to the pot and reheat. Season, to taste, with salt and pepper. Serve warm.

The Great Pumpkin Muffins

The Great Pumpkin Muffins
These are one of my favorite holiday treats. Pumpkin is packed with nutrients and is and these muffins can be turned into a healthier version of cupcakes for kids or adults!

1 cup all-purpose flour
3/4 cup whole wheat flour
3 tbsp of agave nectar (or maple syrup)
2 tsp baking powder
1 tsp pumpkin pie spice
1/4 tsp baking soda
1/8 tsp salt
1 beaten egg
3/4 cup soy milk
2 tbsp melted butter
1/2 cup canned pumpkin

Preheat oven to 375 degrees. In a large bowl stir together flour, agave nectar, baking powder, pumpkin pie spice, baking soda and salt. In a small bowl combine egg, soymilk, and butter; stir in pumpkin. Add to flour mixture and stir until moistened. Spoon batter into muffin cups, filling each about 2/3 full. Bake in the oven for 15 to 18 minutes or until a wooden toothpick inserted in centers comes out clean. Serve warm. Makes 12 muffins or double the recipe for a bigger batch!



Healthful Hint: For vegan muffins replace the butter and egg with applesauce.

YUM IT UP: Add nuts and raisins for a more complete muffin. Or turn it into a cupcake with a creamcheese frosting! (creamcheese mixed with maple syrup and a bit of butter too!)

Easy Apple Crisp Recipe

EASY APPLE CRISP

3 cooking apples
1/4 cup maple syrup
1 cup whole wheat flour
1/2 cup rolled oats
1/3 cup butter
1/2 tsp cinnamon
1/4 cup raisins (optional)
1/4 cup dried cranberries (optional)
1/4 cup of crushed walnuts (optional)

Serves 4

Preheat the oven to 350 degrees. Peel, core and slice 3 cooking apples. Put them in an ovenproof dish and sprinkle over 2 tbsp of maple syrup. Use a food processor to whiz together 1 ½ cups whole wheat flour and 1/3 cup butter until they resemble fine breadcrumbs. Stir in 1/2 cup of oats (or more depending on how you like it), 1/4 cup of maple syrup and ½ tsp ground cinnamon. Sprinkle this mixture over the apples and bake until the top is browned and the apples are bubbling.

Healthful Hint: Adding healthy nuts to a dish lowers the glycemic load of any meal.