Mushroom Herb pâté
Whether you serve this tasty pâté as an elegant starter or as a sandwich filling, you’ll enjoy the pungent earthiness of the mushrooms. Portabella mushrooms are used here for their strong flavor, but there are many mushrooms to choose from. Just pick your favorite. Serves 4 INGREDIENTS 2 tbsp. olive oil 1 medium onion, […]
Spinach Vadai & Coconut Chutney
In India no railway journey would be complete without the smell of freshly cooked vadai at every station. Vadai make great starters and, being high in protein, they are also great for lunch boxes. Serves 4 INGREDIENTS 1 cup yellow split peas (chana dal) 2 cups shredded fresh spinach, washed 1 small onion, finely […]
Spaghettini With Pesto
Pesto comes from Genoa in northern Italy and is made from basil, olive oil, pine nuts, and Parmesan or Pecorino cheese. This vegan version uses nutritional yeast in place of the cheese and tastes just as good. Leftover pesto can be stored in the refrigerator for a few days. Simply spoon it into a jar […]
Asian Punks
Pumpkin seeds are terrific for you-they’re a great source of both magnesium and zinc. And they taste great, too. Yield: 4 servings, each with 13 grams of carbohydrates and 3 grams of fiber, for a total of 10 grams of usable carbs and 17 grams of protein. (These are also a terrific source of minerals.) […]
Samosas & Fresh Mango Chutney
These delicious, spicy Indian starters are easy to make with phyllo pastry. Once you have mastered the first one, constructing the samosas is really easy. For tips on working with phyllo pastry (see Intro). Serves 4 INGREDIENTS 4 tbsp. sunflower oil 1 tsp. mustard seeds 2 small onions, finely chopped 2 tsp. curry powder […]
Bissara
This North African bean dish is very popular in Egypt where it is served with flat bread and fresh vegetable sticks. Fava beans are also known as broad beans. Serves 6 INGREDIENTS 2 cups large dried fava beans, soaked overnight and drained 3 cloves garlic 1/2 cup olive oil 8 cups water 1 small […]
Ranch Mix
Yield: 16 servings, each with 15 grams of carbohydrates and 5 grams of fiber, for a total of 10 grams of usable carbs and 16 grams of protein. INGREDIENTS 2 cups raw, shelled pumpkin seeds 2 cups raw, shelled sunflower seeds 2 cups dry-roasted peanuts 1 cup raw almonds 1 cup raw cashew pieces […]
Leek & Potato Soup
Leeks are members of the allium (onion) family and there is good evidence to indicate that you should eat one portion of this vegetable family a day. Leeks are good sources of dietary fiber, folic acid, calcium, potassium, and vitamin C, and are easier to digest than onions. Serves 4–6 INGREDIENTS 2 tbsp. sunflower […]
Dana’s Snack Mix
You can buy shelled sunflower seeds and pumpkin seeds in bulk at most health food stores, and you should be able to get raw cashew pieces there, too. For variety, try adding 2 1/2 cups of low-carb garlic croutons along with the seeds and nuts. Yield: 18 servings, each with 14 grams of carbohydrates and […]
Silky Lentil Soup
This soul-warming soup is a meal in itself, perfect for anyone feeling under the weather. As an added bonus, children love it and you can sneak all kinds of vegetables into it without their knowledge! Serves 4–6 INGREDIENTS: 1 tbsp. olive oil 1 onion, roughly chopped 1 green or red bell pepper, seeded and […]