Healthy Cooking
Eating healthier at home starts with the ingredients you use. Use more fruits and veggies – and use lean meats. Think of your veggie dishes as MAIN DISHES and your meat as a SIDE DISH.

Recipe Summary
Preparation Time: 25 minutes
Number of Servings: 6
Cups of Fruits and Vegetables Per Person: 0.75 servings

Ingredients
2 tsp olive oil
1-1/2 cups uncooked basmati or regular long grain rice
1 clove garlic, minced
1/4 cup diced onion
1 can chicken broth
1/4 tsp ground black pepper
1/2 cup dried cranberries
1/2 cup raisins
1 cup dried apricots
1/4 cup sliced green onions, with tops
1/4 cup slivered almonds, coarsely chopped

Directions
Heat oil in large saucepan over medium heat until hot. Add rice and garlic; cook 1 to 2 minutes or until rice is coated with oil and garlic is fragrant. Stir in broth and pepper. Cover; bring to a boil. Reduce heat; simmer 10 minutes. Stir in cranberries, raisins, and apricots. Cook 7 to 10 minutes longer or until liquid is absorbed and rice is tender. Fluff rice with fork; stir in onions and almonds. If desired, garnish with additional sliced green onions.

More Cooking and Recipe Collection Books. Click Here!

Healthy Cooking
Eating healthier at home starts with the ingredients you use. Use more fruits and veggies – and use lean meats. Think of your veggie dishes as MAIN DISHES and your meat as a SIDE DISH.

Recipe Summary
Preparation Time: 15 minutes
Number of Servings: 6
Cups of Fruits and Vegetables Per Person: 0.50 servings

Ingredients
2 cups plain low-fat yogurt
2 large cucumbers, peeled, seeded, and grated
1/2 cup nonfat sour cream
1 Tbsp lemon juice
1 Tbsp fresh dill
1 garlic clove, chopped
1 cup cherry tomatoes
1 cup broccoli florets
1 cup baby carrots

Directions
Peel, seed, and grate one cucumber. Slice other cucumber and set aside. Mix yogurt, grated cucumber, sour cream, lemon juice, dill, and garlic in a serving bowl. Chill for 1 hour. Arrange tomatoes, cucumbers, broccoli, and carrots on a colorful platter. Serve with cucumber dip.

More Cooking and Recipe Collection Books. Click Here!

Healthy Cooking Gluten-free
Eating healthier at home starts with the ingredients you use. Use more fruits and veggies – and use lean meats. Think of your veggie dishes as MAIN DISHES and your meat as a SIDE DISH.

Recipe Summary
Preparation Time: 30 minutes
Number of Servings: 8 (1 cup)
Cups of Fruits and Vegetables Per Person: 1.50 servings

This is a great way to get kids to eat fiber-rich foods. It can be taken on camping trips, and in school lunches in a thermos.

Ingredients
1 tablespoon vegetable oil (canola)
2 cups chopped onion
1/2 cup chopped yellow bell pepper
1/2 cup chopped green bell pepper
2 garlic cloves, minced
1 tablespoon brown sugar
1-1/2 tablespoons chili powder
1 teaspoon ground cumin
1 teaspoon dried oregano
1/2 teaspoon black pepper
2 (16-ounce) cans stewed tomatoes, undrained *
2 (15-ounce) cans black beans, rinsed and drained *
1 (15-ounce) can kidney beans, rinsed and drained *
1 (15-ounce) can pinto beans, rinsed and drained *

* Use no salt or low sodium

Directions
Heat the oil in a Dutch oven over medium-high heat. Add onion, bell peppers, and garlic; sauté 5 minutes or until tender. Add sugar and remaining ingredients, and bring to a boil. Reduce heat, and simmer 30 minutes.

Nutritional Information
Calories: 257 (9% from fat)
Fat: 2.7g (sat 0.3g,mono 0.5g,poly 1.2g)
Protein: 12.8g
Carbohydrate: 48.8g
Fiber: 14.2g
Cholesterol: 0.0mg
Iron: 4.5mg
Sodium: 876mg **
Calcium: 150mg

** Sodium will be less when using no salt/low sodium ingredients

Healthy Cooking Gluten-free
Eating healthier at home starts with the ingredients you use. Use more fruits and veggies – and use lean meats. Think of your veggie dishes as MAIN DISHES and your meat as a SIDE DISH.

Recipe Summary
Preparation Time: 1 hour, 15 minutes
Number of Servings: 6
Cups of Fruits and Vegetables Per Person: 1.00 servings

Ingredients
1-1/2 cups split peas
6 cups water
1 medium onion, diced
2 medium potatoes, peeled and diced
1/4 tsp garlic powder
1/4 tsp dried parsley
2 medium carrots, grated

Directions
In a large pot, combine split peas and water, and bring to a boil. Reduce heat. Cover and let simmer until tender (1 hour). Add onion, potato, garlic powder, dried parsley, and carrots. Cover and simmer for 1 hour. Transfer soup mixture in batches to a blender, and puree until smooth. Return to heat and warm through. Serve.

More Cooking and Recipe Collection Books. Click Here!

Amazing Smoothies
The Internets #1 Smoothie Recipe Ebook – For Obesity In Kids, To Help Fight Chronic Diseases, For Weightloss & To Get Your 5 A Day.
Click Here!



Mediterranean Diet Fully Published Book By Emilia Klapp, R.d., B.s.
‘Your Heart Needs The Mediterranean Diet’ Is A Fully Realized Book On The Necessities For Starting A Heart-healthy Mediterranean Diet. Every 34 Seconds An American Dies Of Heart Disease! Who Will Be Next? Everyone Needs To Read This Book.
Click Here!



Raw Food, Fast Food – Fast Selling Recipe Book
Discover The Simple Raw Food Recipes That Helped Me Lose Over 215 Lbs, Naturally.
Click Here!



500+ Healthy Chinese Recipes Cookbook
Learn How To Cook Low Fat & Low Carb Chinese Food From Master Chef W/ 40 Years Of Cooking Experience!
Click Here!



The Essential Gluten Free Guide – Plus Recipes
Think Different, Act Different, Eat Different. New Ebook Reveals How To Successfully Live With A Wheat And Gluten Intolerance.
Click Here!



Gluten Free And Food Allergy-Free Recipes
Instantly Download The 109 Page, More Than 100 Recipes Cookbook: The Sensitive Chef And Discover The Secret To Preparing Gluten Free, Wheat Free, Nut Free And Shellfish Free Foods Today.
Click Here!