Recipes and Foods: March 2006

Chickpeas How To and Recipe

Be sure to keep your pantry stocked with chickpeas, since they are a convenient and Zone-favorable source of carbs. A staple of Middle Eastern, Italian, and Greek cuisine, this slightly sweet, nutty pea can be mashed into an omelet, tossed onto a salad, or added to soups or stir-fries.

Here's how to enjoy chickpeas in the Zone:

Discard the metal can once you open it and store the remaining chickpeas in a plastic container or a baggie.
To make an instant hummus-style spread, simply mash 1/4 cup of chickpeas and stir in a teaspoon of olive oil, seasoning the mix with salt and pepper to taste, and a squeeze of lemon (if you have it). For a snack on-the-go, spread the hummus onto 1 1/2 ounces of low-fat turkey and then roll up the turkey slice.
Check the ingredients of store-bought hummus before purchasing it, as some prepared spreads are made with full-fat mayonnaise.
One of the Zone's most versatile dressings, Zone Herb Dressing, features chickpeas — and you can refrigerate it for up to five days, or freeze it and thaw when needed. Use it to complement and complete other Zone-friendly meals.

Zoned Herb Dressing

Ingredients
1 1/2 cups onion, finely minced
1/4 cup chickpeas, canned, minced finely
8 teaspoons cornstarch
1 3/4 cups water
1/4 cup cider vinegar
2 tablespoons balsamic vinegar
1/8 teaspoon Worcestershire sauce
1 teaspoon dried tarragon
1 teaspoon dried oregano
1 teaspoon parsley flakes
2 teaspoons garlic, minced
1 teaspoon dried basil
1/8 teaspoon chili powder
1/2 teaspoon celery salt
1 teaspoon dried dill

Instructions
Combine all ingredients in a small saucepan to form a thickened dressing. (Mix cornstarch with a little cold water to dissolve it before adding to saucepan.) Heat dressing to a simmer, constantly stirring until mixture thickens. Transfer dressing mixture to a storage container, let cool, and refrigerate.

MEMBERS GET MORE! You'll find hundreds of recipes and cooking ideas on Dr. Sears Zone Diet Advantage. Join Zone Diet Today!

How to Roast Your Peppers - Sonoma Tips

Roasted peppers should be a staple of your kitchen cupboard. They're a great, healthy way to add instant zest to sandwiches and salads, and they're a good complement to meat and poultry. If buying jarred roasted peppers is taking a toll on your wallet, try roasting them at home — it takes minimal effort and you'll notice (and love!) the difference in their fresh flavor.

To roast, simply coat each whole pepper with about a teaspoon of olive oil (a pastry brush comes in handy for this) and roast in the oven at 450° for about 20 minutes or until the skin turns black. Take the peppers out of the oven and place them in a paper bag for about 10 minutes to allow the steam to loosen the skin. Then simply remove the skin, stem, and seeds; slice; season with any herbs and spices you like (fresh oregano, basil, and parsley work well); and add to your dishes. It's that easy!

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Barley's Benefits

Looking for an alternative to basic brown rice? Try barley, one of the world's oldest and most important crops. Cultivated for nearly 5,000 years, this nutritious grain can teach a few modern lessons about health — for example, eating it regularly can help lower your risk of cancer and even help you lower your cholesterol.

The secret is fiber, which barley contains in two different varieties: soluble and insoluble. Soluble fiber helps lower cholesterol by removing fatty substances from your system, while insoluble fiber reduces your risk of colon cancer by keeping your digestive system functioning properly.

Not only is barley good for you, but it has a wonderful chewy texture that makes it an interesting addition to your meals. Try cooking a batch at the beginning of the week for use in soups, salads, and stews; it also works well as a side dish. For the best results, prepare it as you would rice, using about three times as much water as barley.

And while refined grains are a major no-no on The Sonoma Diet, pearl barley is an exception. Its outer layer and bran have been removed, leaving only the white inner kernel. This kernel, however, contains a wealth of fiber, protein, and nutrients, making it a good choice for dinner — and your health!

Fried Scallops 5 carb grams

by BHG.com

Makes 2 servings; Preparation tile: 10 min., Cooking time: 5 min.

Get the recipe - click here!

Mushroom Omelet 2 carb grams. Sonoma Recipe

Here's a simple omelet you can enjoy anytime. If you don't like mushrooms, try adding the veggie of your choice!

START TO FINISH: 20 minutes MAKES: 1 serving

Ingredients

2 eggs
1/8 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
2 teaspoons canola oil
1/2 cup sliced fresh mushrooms

Instructions

1. In a small bowl, beat eggs, kosher salt, and pepper with a whisk until combined; set aside. In a medium nonstick skillet with flared sides, heat 1 teaspoon of the oil over medium heat. Add mushrooms; cook until tender, stirring occasionally. Remove mushrooms from skillet; set aside.

2. Add remaining 1 teaspoon of oil to same skillet. Heat over medium heat. Add egg mixture to skillet. Immediately begin stirring egg mixture gently but continuously with a wooden or plastic spatula until mixture consists of small pieces of cooked egg surrounded by liquid egg. Stop stirring. Cook for 30 to 60 seconds more or until egg mixture is set but shiny.

3. Sprinkle mushrooms across center of the egg mixture. With a spatula, lift and fold an edge of the omelet over the center. Remove omelet from heat. Fold the opposite edge toward the center and transfer to a warm plate, seam side down.

Nutrition Facts per serving: 236 cal., 19 g total fat (4 g sat. fat), 423 mg chol., 383 mg sodium, 2 g carbo., 0 g fiber, 14 g pro.

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Tomato Tips: Don't Forget About the Canned Ones!

Canned Tomato Tips

From the Zone Diet

Even as warm weather starts to wash over most of the country, juicy, locally grown tomatoes are still a few months off. And the available tomatoes tend to be pale, unsatisfying, and expensive. But there are always canned tomatoes, and at this time of year they're a better bargain in every way — they're cheaper, more flavorful, and full of disease-fighting lycopenes. So eat up!

Here are tips for buying and enjoying canned tomatoes:

What to buy: The types of canned tomatoes out there include whole, diced, crushed, sauce, and paste. If you're using them as a base for a quick sauce, choose diced tomatoes, adding garlic, pepper, and oregano. Whole peeled tomatoes, which break down during long cooking times, are ideal for soups, stews, and meat sauces. Tomato paste is highly concentrated and generally used only as a thickener and flavor enhancer in sauces, soups, and stews. A little bit of paste goes a long way, so use sparingly.

How to store: Like most canned goods, tomato products have a long shelf life. Unopened, they will keep in the pantry for up to a year. Once a can is opened, transfer its contents to a storage container (to prevent it from taking on a metallic taste). It will keep in the fridge for up to a week. You can freeze leftover tomato paste in an ice-cube tray. Once frozen, pop the cubes into a resealable plastic bag; they'll keep up to six months.

MEMBERS GET MORE! You'll find hundreds of kitchen tips and tasty recipes on Dr. Sears Zone Diet Advantage.

Low Carb Salmon Recipe - 2 g carbohydrate

Seared Salmon in Creamy Dill Sauce

Good for Phase 1 South Beach Diet

Makes 4 servings

Salmon is an incredibly rich source of heart-healthy omega-3 fatty acids. When possible, select intensely flavored wild salmon, which contains fewer environmental contaminants than farm-raised. Use the leftover dill sauce instead of plain mayo in turkey roll-ups.

Ingredients

1/4 cup mayonnaise
1/4 cup nonfat plain yogurt
2 scallions, thinly sliced
2 tablespoons fresh lemon juice
2 tablespoons chopped fresh dill
4 (6-ounce) salmon fillets, with skin
Salt and pepper
1 tablespoon extra-virgin olive oil
2 ounces alfalfa sprouts (2 cups)

Instructions

1. Combine mayonnaise, yogurt, scallions, lemon juice, and dill.

2. Season salmon with salt and pepper. Heat oil in a large nonstick skillet over medium-high heat. Add salmon, flesh-side down, and sear 3 minutes, until brown. Flip and sear another 3 minutes, until salmon is just cooked through.

3. Place a dollop of sauce on serving plate; top with salmon and a small mound of sprouts.

Per serving with 1 tablespoon of sauce:

406 calories
35 g protein
2 g carbohydrate
0 g fiber
28 g total fat
5 g saturated fat
106 mg cholesterol
215 mg sodium

Like this recipe? It's from The South Beach Diet(tm) Newsletter, delivered directly to your front door each month! Get more brand-new recipes now, when you subscribe!

Beef, Pork, and Lamb for Better Health

Meats for Better Health - Sonoma Foods

The Sonoma Diet encourages you to eat a wide variety of meat as a source of protein, including beef, pork, and lamb. It's always best, however, to stick to the leanest cuts, which are lower in saturated fat — the kind that raises your LDL ("bad") cholesterol level. These meats often require special preparation to ensure tenderness and taste. Here's a quick guide to the best lean cuts of meat:

Beef

Chuck arm roast - This cut is usually too tough for dry heat, so try braising or stewing.
Beef round - Use moist heat or roast, but don't overcook.
Eye of round - Braise or marinate before grilling or broiling.
Round tip - Roast or cut up into kebabs. To grill, broil, or panfry, marinate first.
Top loin - Great for grilling or roasting.
Tenderloin - Try grilling, even without marinating.
Top sirloin - Grill, broil, or panfry.

Pork

Boiled, cured, or canned ham - Use in sandwiches or toss into salads.
Canadian bacon - Delicious on its own or in sandwiches and salads.
Pork tenderloin - Roast, grill, or broil, but don't overcook.
Center-cut loin chop - Grill, broil, or panfry.
Pork sirloin chop/roast - This cut takes dry heat well. Grill, broil, panfry, roast, or braise.

Lamb

Foreshank - Braise or use as stew meat.
Leg (including the shank half) - Roast, grill, or broil.
Shoulder and arm - Braise, grill, or broil.

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Low carb Rancheros recipe (makeover)

1 Serving

This is a good brunch or lunch dish. Look for a brand of canned, low fat and low sodium all natural refried beans. (Or, make your own.) Most of the fat in this dish is "good fat" from the avocado; if you're trying to lose weight, you might skip the avocado or substitute apple or pear.

Ingredients:

1 whole wheat flour tortilla
1/4 cup soy beans
1 egg (preferably organic)
2 tbsp salsa
1/4 avocado

<>Instructions:

Heat the tortilla in the oven briefly until it is slightly crisp. In the meantime, fry the egg and heat up the refried beans in the microwave. Assemble thedish by putting the beans on the crisp tortilla and topping with the fried egg. Garnish with salsa and avocado slices.

Nutritional Information:

Per serving:
297 calories
15 g total fat (3 g sat)
187 mg cholesterol
32 g carbohydrate
13 g protein
7 g fiber
386 mg sodium

Too high in carbs? Read our recipe makeover:

Ingredients:

1 Mama Lupe's Low-Carb Tortilla
1/4 cup cooked soybeans
1 egg
2 tbsp salsa
1/4 California avocado (black skin)

Instruction - same as the above

Carbohydrates Per serving:

9.5 carb grams comparing with 32 g in the initial recipe!

Sonoma Diet Foods. Avocados

Avocados

Also known as "alligator pears" because of their shape scaly green skin, avocados are anything but scary. Though it's relatively high in calories, this wonderful fruit (it's not a vegetable!) is a great addition to salads or sandwiches because it's loaded with beneficial nutrients.

In addition to being a great source of potassium and folate, two nutrients that are important for maintaining a healthy cardiovascular system, avocados are also a healthy source of monounsaturated fat, a valuable part of our daily diet (in moderation, of course!) because it helps lower LDL, or "bad," cholesterol.

A great way to incorporate the avocado into your day is to use it as an alternative spread on toast. Add some lemon juice and you have a delicious, savory treat — you won't even miss your butter!

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Tarragon Mustard Sauce

The Secrets of Sauce

From the Zone Diet

Many Zone recipes are based on fairly simply ingredients - grilled or sautéed fish or chicken with vegetables, for instance. What makes them special are the Zone sauces, which boost flavor without adding excess fat or carb grams. The best part is that though preparing these sauces may seem like a time commitment, it really isn't.

The Zoned Tarragon Mustard Sauce, for example, can be made in advance and stored in the refrigerator for five days, or frozen and then thawed. You can use it in a vegetable and tofu stir-fry in place of olive oil, for example. Just remember to balance the sauce, which only contains carbs (1 carb block per serving), with protein and fat. Timesaving tip: Make extra to keep on hand for quick meals. Enjoy!

Zoned Tarragon Mustard Sauce

Yield: Four 1/2-cup servings

Ingredients

1/2 cup chickpeas, canned, minced finely
8 teaspoons cornstarch
2 cups chicken stock
2 tablespoons cider vinegar
1/2 teaspoon Worcestershire sauce
2 teaspoons dried tarragon
2 teaspoons ground mustard
1/4 teaspoon turmeric
2 teaspoons garlic, minced

Instructions

Combine all the ingredients in a small saucepan to form a sauce. (Mix the cornstarch with a little cold water to dissolve it before adding it to the saucepan.) Heat sauce to a simmer, constantly stirring with a whisk until mixture thickens. Transfer sauce mixture to a storage container, let it cool, and refrigerate. You can refrigerate it for up to five days or it can be frozen, though it may need to be stirred after defrosting.

MEMBERS GET MORE! You'll find hundreds of recipes and cooking ideas on Dr. Sears Zone Diet Advantage. Sign up today!

Sonoma Diet. Vegetables, Cooking Tips

Did you Know? It's Good to Shock Your Vegetables

Veggies are the ultimate good-for-you snack, but chomping on raw broccoli or cauliflower might not seem very appealing. Two simple cooking techniques, called blanching and shocking, can make vegetables easier on your teeth without robbing them of texture and flavor. Here's a quick introduction:

Step 1: Blanching

Bring a large pot of water to a rapid boil.
Add vegetables and boil for 3 to 5 minutes.

Step 2: Shocking

Remove vegetables from the boiling water.
Plunge them immediately into a large bowl filled with water and ice cubes. This quickly stops the cooking process and allows the vegetables to retain much of their color.

Let your food be your medicine

Six Antioxidant Boosters

From the Zone Diet

Hippocrates said, "Let your food be your medicine." One of the best ways to benefit from the medicinal properties of food and to stay healthy is to consume fruits and vegetables that are rich in antioxidants. These disease-fighting compounds help ward off colds — and maybe even more serious diseases such as some cancers. The best part is that most antioxidant-containing foods taste great, too.

Here are the top six foods that are both rich in these beneficial compounds and Zone favorable. The quantities listed below equal the carb portion of a Zone snack.

Oranges: 1/2
Kiwi: 1
Blueberries: 1/2 cup
Grapes 1/2 cup
Wine: 4 ounces
Green tea: a free beverage, but drink decaf

MEMBERS GET MORE! You'll find hundreds of healthy eating tips and ideas on Dr. Sears Zone Diet Advantage. Join Zone Diet Today!

Sauteed Broccoli, Roasted Peppers, and Goat Cheese

Brought to you by Sonoma Diet - a brand new and flavorful weight loss plan that brings together the art and science of flavor and nutrition.

Tender broccoli and sweet bell peppers create a winning combination in this simple sauté!

START TO FINISH: 30 minutes MAKES: 4 servings

2 tablespoons extra-virgin olive oil
4 cups broccoli florets
2 cloves garlic, thinly sliced
1 cup bottled roasted red bell peppers, drained and chopped
1/4 cup chopped, pitted kalamata olives
2 tablespoons chopped fresh flat-leaf parsley
1 green onion, thinly sliced
1 tablespoon chopped fresh marjoram or 1 teaspoon dried marjoram, crushed
1 tablespoon lemon juice
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
2 ounces goat cheese, crumbled

1. In a large skillet, heat oil over medium heat. Add broccoli and garlic and cook for 5 to 8 minutes or until broccoli is crisp-tender. Stir in roasted bell peppers, olives, parsley, green onion, marjoram, lemon juice, kosher salt, and black pepper. Heat through. Transfer mixture to 4 serving plates or a platter; sprinkle with goat cheese.

Nutrition Facts per serving: 167 cal., 12 g total fat (4 g sat. fat), 11 mg chol., 299 mg sodium, 11 g carbo., 4 g fiber, 6 g pro.

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Pink Lentil Curry

A Dr. Weil's Recipe - Get your free health assessment now!

6 Servings

Lentils are a wonderful source of protein, calcium, and iron. They are a staple ingredient in Indian cooking, and combine well with many different seasonings. You may be most familiar with brown or green lentils, but there are lentils out there in black, yellow, red and pink. Look for these more exotic varieties in Indian and specialty food stores. Similarly, not all curry powders are the same, ranging from quite mild to very hot. In making this side dish, start with a small amount and taste it to be sure your dish meets the comfort and taste level of your guests!

Ingredients:

1 pound pink lentils
1 tablespoon canola oil
2-3 cups chopped vegetables (onions, carrots, celery, cabbage and whatever vegetables you like)
Curry powder to taste
2-4 cloves garlic, mashed
1 tablespoon chopped gingerroot
Salt or soy sauce to taste
Hot cooked rice

Instructions:
1. Pick over lentils, removing any stones or foreign matter. Place in a bowl or colander and rinse thoroughly. Place lentils in pot with enough cold water to cover well. Bring to a boil, lower heat, and cook, partially covered, until lentils become a thick mush (about one hour).

2. Meanwhile, heat canola oil in skillet, add vegetables and a little water, stir and cover. Cook, stirring occasionally, until vegetables are barely tender.

3. Add curry powder, garlic, ginger and salt or soy sauce. Stir, then replace cover and simmer until vegetables are tender.

4. Add vegetables to lentil mixture. Toss together, correct seasonings, and simmer for 10 minutes to blend flavors.

5. Serve with rice.

Nutritional Information:

Per serving:

483 calories
4 g total fat (0 g sat)
90 g carbohydrate
24 g protein
18 g fiber
350 mg sodium

Dr. Weil's My Optimum Health Plan: Your mind and body wellness center. Get your free health assessment now!

Roasted Vegetable Soup

A Dr.Weil Recipe

4 Servings

This delicious, vegetable-filled broth can be served by itself or used as a base for other soups. The vegetables used in this soup are often just added to soup liquids for cooking. This recipe oven-roasts them first, enhancing their flavor. Your kitchen will fill with the aromas of the roasting vegetables evoking old-fashioned, home-style meals. Comfort food at its finest.

Ingredients:
3 large carrots, peeled and coarsely chopped
3 stalks celery, coarsely chopped
1 large onion, coarsely chopped
1 tablespoon extra-virgin olive oil
8 cloves garlic, chopped
4 cups water
1/4 cup dried mushroom pieces (Italian porcini, if possible)
1/4 teaspoon dried thyme
Salt and black

or red pepper to taste

Instructions:
1. Preheat oven to 500 degrees F. Place the carrots, celery, and onion in a small (8 x 8 inch) nonstick pan or dish with the olive oil. Toss to coat the vegetables. Bake for 10 minutes.

2. Remove pan from oven, add the garlic, and toss again. Bake for another 10-15 minutes until the vegetables are browned.

3. Remove pan from oven, add 1 cup of water and stir to loosen any vegetables that may be stuck. Pour this into a pot with the remaining ingredients. Bring to a boil, reduce heat, cover, and simmer for 30 minutes.

4. Season to taste with salt and black or red pepper, and serve or use as the base for other soups, stews, or pasta dishes.

Nutritional Information:

Per serving:
92 calories
5 g total fat (1 g sat)
0 mg cholesterol
12 g carbohydrate
2 g protein
3 g fiber
150 mg sodium

Chicken Tikka with Baby Spinach and Tomatoes

From Dr. Weil's My Optimum Health Plan: Get your free health assessment now!

2 Servings

This is a very easy recipe using ginger and turmeric, two of my favorite seasonings.

Ingredients:
8 ounces chicken breast (one large or two small breasts) boneless, skinless
½ cup plain, low-fat yogurt
2 tsp garlic, chopped
2 tsp ginger root, chopped
1 tsp ground cumin
1 tsp ground turmeric
1 tbsp fresh mint or coriander, chopped (optional)
2 cups cherry tomatoes (preferably organic)
2 cups baby spinach leaves (preferably organic)

Instructions:
1. Mix the yogurt well with the garlic, ginger, spices and fresh mint. Cut chicken into fairly large chunks, about five or six pieces for each breast. Soak the chicken pieces in the yogurt mixture, turning over to make sure all parts are coated. Let the chicken sit in the fridge in the marinade for an hour or two, if possible.

2. Preheat the broiler. Place the chicken pieces on a lightly-oiled baking pan or piece of tinfoil, and broil for 5 minutes. Turn the chicken pieces over, add the cherry tomatoes and broil for another five minutes. (The pan should be at least 10 inches from the broiler.)

4. Put spinach leaves in a saucepan with ¼ cup of boiling water. Cover tightly and steam for 3 minutes. Drain. Serve the chicken and tomatoes on a bed of spinach.

Nutritional Information:

Per serving:
364 calories
4 g total fat (1 g sat)
54 mg cholesterol
54 g carbohydrate
30 g protein
3 g fiber
128 mg sodium

Sonoma Diet Foods, Recipes, and Tips

Marinated Arame Sea Salad Slaw

Marinated Arame Sea Salad Slaw

From the Zone Diet

Ingredients

Handful dried arame seaweed
2 teaspoons tahini
1 teaspoon umeboshi vinegar
1/2 clove garlic, pressed
Juice of 1/2 lemon
1/3 teaspoon olive oil
8 ounces extra-firm tofu, cubed
1 tablespoon tamari or shoyu sauce
1 teaspoon sesame seeds
5 or 6 artichoke hearts, canned
1/4 cup kidney beans
1/4 cup black beans or chickpeas
Juice of 1/2 lemon
Salt and pepper to taste
1 small sprig parsley, minced (optional)
12 leaves fresh lettuce

Instructions

Cover arame in cold water, soak overnight in refrigerator. (Or for fast preparation, simmer 10 to 15 minutes in water.) Drain, refresh with cold water, and drain again. Chop coarsely.
Combine tahini, vinegar, garlic, lemon, and olive oil; whisk with a fork. Add arame and toss until coated. Refrigerate, if desired, until ready to assemble dish.
Toss tofu with tamari and sprinkle with sesame seeds. Set aside.

Combine artichokes, beans, lemon, and seasoning in a bowl. Set aside.

Lay out a thick bed of lettuce on each dinner plate. Place mound of arame in the center. Encircle with tofu and artichoke and bean mixture.

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Cucumber,Tomato and Mozzarella Salad

From Dr. Weil's My Optimum Health Plan: Your mind and body wellness center.
Get your free health assessment now!

1 Serving

This simple salad is a version of an Italian standard. You'll find
fresh, white mozzarella cheese in most delis or supermarkets - it's
very different from the pale yellow, packaged mozzarella.

Ingredients:

1 tbsp balsamic vinegar
1/2 tbsp extra-virgin olive oil
1 clove garlic, minced
1/2 cucumber, peeled and seeded
1 large Roma tomato, sliced
1 oz fresh mozzarella cheese
3 leaves fresh basil, chopped

Instructions:

Mix the balsamic vinegar, olive oil and garlic in a small bowl. On a salad plate, layer slices of the cucumber, tomato and cheese. Drizzle with the dressing. Sprinkle with the chopped fresh basil.

Nutritional Information:

Per serving:

137 calories
10 g total fat (1 g sat)
20 mg cholesterol
7 g carbohydrate
6 g protein
1 g fiber
27 mg sodium

Dr. Weil's My Optimum Health Plan: Your mind and body wellness center. Get your free health assessment now!

Zone Diet Food and Recipe: Lentils

From Zone Diet

The Lowdown on Lentils

Lentils are a popular, nutty-tasting legume that you'll find in your
grocery store year-round. They are sold canned or dried, and are quick
to cook, making them a healthy and convenient addition to entrées, your
favorite soup, or salad. There are several varieties of this favorable
carb, though you're most likely to find brown lentils in your local
supermarket and the red, yellow, and green ones in a specialty or
health food store.

Here are some tips and tricks for maximizing your use of this super-healthy carb:

Brown and green lentils hold their shape after cooking, so use them
when you want to add some texture to your dish. Red lentils turn soft
and work best in things like purees.

Lentils require no presoaking and can be cooked in just 20 to 30 minutes.

The high fiber content in lentils can help regulate your blood sugar levels and may help lower your cholesterol.

Lentils are packed with nutrients: They are high in folic acid,
potassium, and iron. Try this delicious recipe and begin taking
advantage of lentils' many health benefits:

Savory Lentils With Goat Cheese

Ingredients

3/4 cup lentils, rinsed and drained

2 1/4 tablespoon roasted red peppers

1/3 teaspoon salt

1 1/2 cups water

1 clove garlic, minced

1 1/2 tablespoons fresh chopped cilantro

1 1/2 tablespoons chopped red onions

3/4 teaspoons cumin

1/8 teaspoon paprika

Juice of 1 lime

3 ounces goat cheese, room temperature

1/4 teaspoon freshly ground pepper

2 radicchio leaves for garnish

1 teaspoon extra virgin olive oil

Instructions

In a medium saucepan, combine lentils, 1/4 teaspoon salt, and water.
Bring to a boil and simmer for about 20 minutes or until lentils are
tender, but still have texture. Remove from heat and drain. In a
medium-size bowl, mix together lentils, roasted peppers, garlic,
cilantro, and chives. Mix paprika, cumin, olive oil, and lime juice.
Toss together with lentil mixture. Before serving, fold in goat cheese.
Season with remaining salt and pepper. Arrange radicchio leaves on
plate. Spoon salad onto radicchio and serve.

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Mediterranean Tuna Steaks

A Dr. Weil Recipe

Dr. Weil's My Optimum Health Plan: Your mind and body wellness center. Get your free health assessment now!

2 Servings

The Mediterranean flavors of the colorful topping in this recipe are a perfect complement to the flavor and firm texture of the fish. A cast-iron grill pan is best for this dish. Be sure to season a new cast iron pan well before using it for the first time and preheat it each time you use it. Spinach saut饤 with garlic is an excellent side dish for this recipe.

Ingredients:
2 tuna steaks, 6 ounces each, about 1 inch thick
2 teaspoons extra-virgin olive oil
Salt and pepper to taste
1 medium ripe tomato, diced fine
6 green olives, pitted and chopped
1 tablespoon scallions, chopped
2 teaspoons capers
1 clove garlic, mashed
Pinch of dried whole oregano

Instructions:
1. Rinse the tuna steaks under cold water and pat dry. Brush them with 1 teaspoon olive oil and season with salt and pepper.

2. Preheat grill or broiler. Meanwhile, mix the remaining ingredients in a small bowl and set aside.

3. Grill or broil the steaks on high heat, about 2-3 minutes per side or until desired doneness.

4. Top the tuna steaks with the tomato-olive mixture.

Nutritional Information:

Per serving:
262 calories
9 g total fat (1 g sat)
76 mg cholesterol
4 g carbohydrate
40 g protein
1 g fiber
450 mg sodium

Get your Dr. Weil's free health assessment now!

Sonoma Diet Recipe - Roasted Vegetable Medley

The Sonoma Diet is brand new and flavorful weight loss plan that brings together the art and science of flavor and nutrition.

Roasted Vegetable Medley

Fresh, delicious produce — what could be more healthy or satisfying? Here is a flavorful medley of baked vegetables. Be good to yourself and enjoy!

PREP: 25 minutes BAKE: 35 minutes OVEN: 400°F MAKES: 4 servings

2 cups Brussels sprouts
8 ounces fresh green beans, cut into 2-inch pieces (2 cups)
2 cups cauliflower florets
2 tablespoons chopped fresh herbs or 2 teaspoons dried herbs, crushed (such as rosemary, basil, and oregano)
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
2 tablespoons extra-virgin olive oil
2 tablespoons water
3 red, yellow, and/or green bell peppers, seeded and cut into strips

1. Halve any large Brussels sprouts. Place Brussels spouts, green beans, and cauliflower in a shallow roasting pan. Sprinkle with desired herbs, kosher salt, and black pepper. Drizzle with oil and the water.

2. Cover with foil. Bake in a 400° oven for 20 minutes. Remove foil; stir in bell peppers. Bake uncovered for approximately 15 minutes or until vegetables are crisp-tender.

Nutrition Facts per serving: 129 cal., 7 g total fat (1 g sat. fat), 0 mg chol., 152 mg sodium, 15 g carbo., 7 g fiber, 5 g pro.

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Yellow Veggetables - Facts and Recipe

What's Up with Yellow Veggies?

The USDA Dietary Guidelines, which were released last year, gave the green light to yellow vegetables, touting their health benefits and causing many Americans to wonder: Why yellow?

Dr. Sears has long promoted Zone-favorable yellow and orange vegetables because they are packed with nutrients. However, some veggies are better than others in the Zone. Squashes — including spaghetti squash and yellow squash — are favorable because they have a low glycemic load, which will help stabilize your blood sugar levels. Sweet potatoes and carrots, on the other hand, are less favorable because they stimulate insulin production.

Want to increase your yellow vegetable intake? Try this delicious recipe that was posted by a Zone member:

Spaghetti Squash Ole

Yield: 4 meals (women) or 3 meals (men)

Ingredients
1 spaghetti squash
10 ounces lean ground beef
1 cup onion, chopped
2 cloves garlic, chopped
8-ounce can tomato sauce
2/3 cup tomato juice
1 cup black beans
7-ounce can corn
Chile powder or Mexican seasoning mix, to taste
2 ounces fat-free cheese, either cheddar or Monterey Jack

Instructions
Slice spaghetti squash in half and scoop out the seeds. Place on baking sheet, cut-side down and bake 45-50 minutes or until tender.

While the squash is baking, brown the ground beef, cooking thoroughly. Drain fat and set beef aside. Dry wipe the pan used to brown the beef, and use it to saut頴he onion and garlic. When onion is tender, add tomato sauce, tomato juice, black beans, and the can of corn. Season with chili powder or Mexican seasoning, and simmer for 3-5 minutes.

To serve, use a fork to scrape the spaghetti squash out of the shell. For each portion, place 1 cup of squash on a plate and then top with the beef mixture. Sprinkle each portion with 1/2 ounce fat-free cheese.

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Spice-Rubbed Chicken Fingers with Cilantro Dipping Sauce

Good for Phase 1 South Beach Diet

Serves 2

Ingredients
This cool green dipping sauce is the perfect accompaniment, but if you prefer, you can substitute prepared sugar-free barbecue sauce.

1/2 teaspoon chili powder
1/2 teaspoon ground cumin
1/8 teaspoon salt
1/2 pound chicken breast tenders
1/4 cup cilantro sprigs
2 tablespoons parsley sprigs
2 tablespoons blanched slivered almonds
1/2 clove garlic
1/2 serrano chile pepper, seeded (wear plastic gloves when handling)
1/16 teaspoon salt
1 tablespoon lime juice
1 tablespoon extra-virgin olive oil
1 tablespoon water
Sprig cilantro, for garnish

Instructions
Coat a grill rack or broiler-pan rack with cooking spray. Preheat the grill or broiler.

In a cup, combine the chili powder, cumin, and salt. Cut two 1/2"-deep slashes in each side of the chicken tenders. Rub the spice mixture over the chicken, pressing it into the slits. Place the chicken in a baking pan and coat completely with cooking spray. Let stand for 10 minutes.

In a food processor, combine the cilantro, parsley, almonds, garlic, chile pepper, and salt. Process until chopped. While the processor is running, add the lime juice and oil through the feed tube, stopping the machine once or twice to scrape down the sides of the container, until the sauce is smooth. Pour the sauce into a bowl. Stir in the water, cover, and chill until ready to serve.

Place the chicken on the prepared rack and grill or broil 6" from the heat, turning several times, for 15 minutes or until a thermometer inserted in the thickest portion registers 170°F and the juices run clear. Serve with the sauce and garnish with the cilantro.

Like this recipe? It's from The South Beach Diet™ Cookbook. Pick up your copy today for more tasty recipes.

Nutritional Information:
248 calories
13 g total fat (2 g sat)
66 mg cholesterol
4 g carbohydrate
28 g protein
1 g fiber
324 mg sodium

Miso Soup

4 Servings

Miso soup is the Japanese version of chicken soup - a combination
soul food and comfort food. It is traditionally eaten at breakfast in
Japan as a daily staple. Miso is a paste made from fermented soybeans,
and is full of antioxidants like vitamin E, as well as protective fatty
acids. It's healthful and delicious, and the Japanese say that the
linoleic acid in miso promotes soft skin. The soybeans miso is made
from also contain isoflavones and other elements that provide
protection against some forms of cancer. To preserve these properties,
miso should not be boiled. Add it to a soup after it has been removed from direct heat.

Ingredients:

2 teaspoons canola oil
3 slices fresh ginger root
1 large onion
2 carrots, peeled and thinly sliced
2 stalks celery, thinly sliced
4 cups coarsely chopped cabbage
5 cups water
4 tablespoons miso (dark or light, available at natural-food stores)
Scallions
Sesame oil (optional)

Instructions:

1. Heat canola oil in large pot. Add ginger and onion, thinly sliced.
Saute over medium heat for 5 minutes and add carrots, celery, and
cabbage. Stir well.

2. Add water, bring rapidly to a boil, then lower heat and
simmer covered till carrots are tender, about 10 minutes. Remove from
heat.

3. Place miso in a bowl, add a little of the vegetable broth,
and stir well into a smooth paste. Add more broth to thin the mixture,
then add to the pot of soup. Let rest for a few minutes.

4. Serve in bowls with chopped raw scallions. You may wish to
remove the sliced ginger before serving, and you can add a few drops of
roasted (dark) sesame oil to each bowl, if desired, for a smoother
nutty flavor.

Nutritional Information:

Per serving:

108 calories
6 g total fat (1 g sat)
0 mg cholesterol
13 g carbohydrate
3 g protein
3 g fiber
675 mg sodium

Sonoma Diet Recipe: Tuna Salad

Mediterranean Tuna and Caper Salad

The Sonoma Diet

Do you want your tuna to pop with flavor? Mix up some balsamic vinegar, oregano, and black pepper to make this salad a showstopper. START TO FINISH: 25 minutes MAKES: 4 servings. Get the recipe - click here!

Citrus Salad Dressing

A Dr. Weil Recipe

Dr. Weil's My Optimum Health Plan:

4 Servings

This tart, sweet salad dressing is wonderful on dark, leafy salad greens like romaine or leaf lettuce tossed with orange segments, black olives and red onion slivers.

Ingredients:
1/3 cup fresh orange juice
2 tablespoons balsamic vinegar
1 tablespoon extra-virgin olive oil
Salt and black pepper to taste

Instructions:
Whisk all the ingredients together or combine in a small jar and shake well. Keepsin the refrigerator for 2 days.

Nutritional Information:

Per serving:
43 calories
3 g total fat (0 g sat)
0 mg cholesterol
3 g carbohydrate
0 g protein
0 g fiber

Vegetarian Shepherd's Pie

A Dr. Weil Recipe

Dr. Weil’s My Optimum Health Plan:

6 Servings

Traditional Shepherd's Pie is usually made with ground meat and white potatoes. I like this one because it has sweet potatoes mixed in and omits the meat filling. The curried lentil filling is sandwiched between two layers of creamy potato filling sitting on a crouton crust baked on top of sweet zucchini. I serve this as an entree with a simple chopped tomato salad.

<>Ingredients:
2 medium or large sweet potatoes, peeled and cubed
6 medium or large white potatoes, peeled and cubed
1 tablespoon olive oil
1 tablespoon Italian seasoning
1 tablespoon Cajunseasoning

CURRIED LENTIL FILLING:
3 1/4 cups purified water
1 bay leaf
1 cup lentils
2 teaspoons Cajun seasoning
1 cup sliced onions
2 cloves garlic
1 cup sliced shiitake or button mushrooms
1/2 cup broccoli florets
1/2 cup yellow or red bell pepper
1 tablespoon olive oil
2/3 cup nutritional yeast
1 teaspoon curry powder
1 teaspoon salt
1 tablespoon cornstarch
1 zucchini, cut in rounds (about 2 cups)
1 cup bread crumbs or premade croutons

GARNISH:
1/2 cup thinly sliced scallions or green onion

Instructions:
1. Preheat oven to 350 degrees F.

2. Bring a large pot of water to a boil. Drop the cubed sweet and white potatoes into the water and simmer for 45 minutes. They should be easily pierced with a fork. Strain the potatoes, reserving 2 cups of the water. Pour 1 cup of the water back into the pot and mash the potatoes using a potato masher or a large fork. Add the olive oil, Italian seasoning, and Cajun seasoning and mash again until seasonings are completely blended into the potatoes.

3. Meanwhile, cook the lentils: Bring 3 cups of the water to a boil. Add the bay leaf, lentils, and Cajun seasoning and cook for 45 minutes. Remove from heat when completely cooked and let cool briefly. Drain off any liquid.

4. Saute the onions, garlic, mushrooms, broccoli, and bell peppers in the olive oil in a large sauce pan until the onions are transparent and limp, about 4 minutes. Add the reserved cup of potato water, nutritional yeast, salt, and curry powder and stir until everything is blended in. Add to the cooked lentils. Dissolve the cornstarch in the remaining 1/4 cup water and stir it into the lentil and vegetable mixture. Continue to cook for 3 more minutes, until the sauce thickens. Remove from heat.

5. Line the bottom of a casserole dish with the zucchini rounds. Sprinkle half of the bread crumbs or croutons on top of the zucchini. Spoon out 4 cups of the mashed potatoes and spread across the zucchini rounds. Spoon out 2 cups of the curried lentils and spread on top of the potatoes. Spoon the remainder of the mashed potatoes and smooth them out on top. Sprinkle the rest of the bread crumbs and the scallions or green onion on top. Bake for 50 minutes. Let cool for 15 minutes before cutting and serving.

Nutritional Information:

Per serving:
503 calories
7 g total fat (1 g sat)
0 mg cholesterol
92 g carbohydrate
23 g protein
22 g fiber
350 mg sodium

Get Dr. Weil’s Optimum Health Plan: Start with your free health assessment now!

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