Food/Vitamin

How often

Source/Ideas for Use

Onion

Daily

Add to salads, sandwiches, stir fried vegetables, soups

Garlic

1 clove/day

Mince and add to salad dressings, veggies, soups, poultry, and seafood dishes

Soy

25-50 grams a day

Add soy protein to shakes, oatmeal, cereal; eat soybeans 4-5 times a week; try soy milk, yogurt, cheese, burgers, and sausage

Wheat germ

1-2 Tbsp a day

Add to oatmeal; top on salads, fruit, yogurt

Nuts

1-2 Tbsp a day

Peanuts, walnuts, almonds, pistachios

Seafood

2 times a week

Salmon, cod, bass, sardines

Vitamin A

1 time a day

Carrots, yams, cantaloupes, apricots, tomatoes, broccoli, spinach

Vitamin C

1 time a day

Oranges, grapefruits, lemons, limes, tomatoes, greens, potatoes, red bell peppers

Calcium

2-3 servings a day

Skim milk, yogurt, fortified orange juice

Folic Acid

400 mcg a day

Orange juice, greens, whole grains, fortified grains/cereals, beans

Black Soybean Hummus

Yields: 1 ¼ cups (about 8 servings)

• 1 clove garlic, minced

• 1 can (15 oz) organic black soybeans, drained (reserve liquid)
• 2 T. minced red onion
• 2-3 T. lemon juice

• 1 ½ T. sesame tahini
• 2 tsp. finely chopped fresh cilantro
• ½ tsp. plum vinegar
• 1/8 to ¼ tsp. cayenne, optional
• 1 T. extra virgin olive oil

Combine all ingredients in a food processor; adding about 3 Tablespoons reserved liquid to create a thick puree.  Garnish with green onions.  Serve with low fat chips.

Calories:  66

Fat:  2.5 grams

Protein:  5.2 grams

Sodium:  236 mg

Artichoke, Spinach and Basil Hot Dip

Yields:  3 cups, serves about 6

• ½ c. fat free mayonnaise
• ½ c. light sour cream
• ½ tsp. minced garlic
• 1/3 c. grated Parmesan cheese
• ½ tsp. black pepper

Fennel and Apple Salad with Lemon Shallot Dressing

Yields: 8 servings

• ½ c. minced shallots
• ¼ c. fresh lemon juice
• 2 T. water
• 2 T. olive oil
• 2 tsp. red wine vinegar
• 1 tsp. sugar

• ½ tsp. salt
• ½ tsp. black pepper
• 2 c. chopped Braeburn or Gala apple
• 2 c. thinly sliced fennel bulb
• 16 c. torn Boston lettuce

1. Combine the first 8 ingredients in a small bowl, stirring with a whisk. 
2. Place the apple and fennel in a large bowl.  Spoon 1 T. of dressing over mixture, toss to coat.  Add remaining dressing and lettuce, toss to coat. 

Calories:  91

Fat:  3.7 grams

Sodium:  165 mg

Jicama, Red Onion, and Orange Salad

Yields:  6 servings

• ¼ c. balsamic vinegar
• 2 garlic cloves, minced
• 1 tsp. chopped fresh oregano
• Pinch of black pepper
• 4 navel oranges

• 1 head romaine lettuce, torn into pieces
• 1 jicama, peeled and cut into 2 ½ inch long slices
• 1 red onion, thinly sliced

1. In a small mixing bowl, combine the vinegar, garlic, oregano, and black pepper and whisk to mix. 
2. Holding the oranges over the bowl, peel and cut away the outside membrane.  Using a sharp knife, separate the orange segments, letting the juices collect in the bowl, and drop the segments into the bowl as they are separated.
3. To serve, arrange the lettuce on chilled plates.  Top with jicama and red onion and arrange the orange segments over the salad.  Garnish with oregano and serve dressing on the side. 

Calories:  98

Fat:  0 grams

Sodium:  4 mg

Chicken and Dumplings

Yields:  8 servings

• 1 c. chopped onion
• 1 chopped garlic clove
• ¼ c. dry sherry
• ½ tsp. salt
• ¼ tsp. black pepper
• 2 (14 ½ ounce) cans fat free, low sodium chicken broth
• 1 (10 ¾ ounce) can condensed reduced fat, low sodium cream of mushroom soup, undiluted

• 4 pounds chicken pieces, skinned
• 1 c. frozen green peas
• ¼ c. water
• 2 T. cornstarch
• Dumplings: 

        2 c. baking mix (Bisquick)

             2/3 c. fat free milk

1.  Heat a Dutch oven coated with cooking spray over medium high heat.  Add onion and garlic; sauté 5 minutes.  Stir in sherry and next 4 ingredients (sherry through soup) and bring to a boil.  Add chicken pieces; bring to a boil.  Cover, reduce heat, and simmer 35 minutes or until chicken is tender.

2.  Remove chicken pieces from cooking liquid.  Place chicken in a bowl and chill 15 minutes.

3.  Remove chicken from bones, and cut meat into bite size pieces.  Discard the bones.  Add chicken to pan and stir in peas.

4.  Combine water and cornstarch in a small bowl; stir with a whisk.  Add cornstarch mixture to pan; stir well

5.  To prepare dumplings, combine baking mix and milk.  Drop dough into chicken mixture to form 16 dumplings.  Bring to a simmer; cook 20 minutes, stirring occasionally.  Cover and cook for 10 minutes or until dumplings are done. 

Calories:  373

Fat:  10.1 grams

Sodium:  725 mg

Blackstrap Pork Chops

Yields:  4 servings

Sautéed Green Beans and Onions with Bacon

Yields:  8 servings

• 1 pound green beans, trimmed and halved crosswise
• 4 bacon slices
• 1 (16 ounce) bottle cocktail onions, drained

• 2 tsp. sugar
• ½ tsp. dried thyme
• 1 ½ T. cider vinegar
• ¾ tsp. salt
• ¼ tsp. black pepper

1. Cook beans in boiling water 4 minutes or until crisp tender.  Rinse with cold water; drain and pat dry.

Calories:  59

Fat:  3 grams

Sodium:  621 mg

Spiced Sweet Potato Casserole

Yields:  8 servings

• 3 pounds sweet potatoes
• 1/3 c. packed brown sugar
• 2 T. butter
• 2 T. orange juice concentrate
• 1 ½ tsp. ground cinnamon

• ½ tsp. salt
• ½ tsp. ground nutmeg
• 2 large eggs
• ¼ c. chopped pecans

1. Preheat oven to 350°F. 
2. Pierce potatoes with a fork; arrange in a circle on paper towels in microwave oven.  Microwave on HIGH 16 minutes or until tender, rearranging potatoes after 8 minutes.  Let stand 5 minutes.
3. Cut each potato in half lengthwise; scoop out pulp into a large bowl.  Discard skins.  Add sugar and next 5 ingredients (sugar through nutmeg), and beat with a mixer at low speed until combined.  Add eggs, beat until smooth. 
4. Spoon mixture into a 1-½ quart baking dish; sprinkle with pecans.  Bake for 45 minutes until thoroughly heated. 

Calories:  220

Fat:  7 grams

Sodium:  206 mg

Mashed Potatoes with Garlic

Yields:  8 servings

• 2 whole garlic heads
• 2 pounds cubed peeled Yukon gold potatoes
• 1 c. chopped onion
• 2 T. plain fat free yogurt

• 1 tsp. dried rosemary, chopped
• ½ tsp. salt
• ¼ tsp. freshly ground black pepper

1. Preheat oven to 350°F. 
2. Remove white papery skin from garlic heads (do not peel or separate the cloves).  Wrap each head separately in foil.  Bake for 1 hour; cool 10 minutes.  Separate cloves; squeeze to extract garlic pulp.  Discard skins. 
3. Place potato and onion in a saucepan; cover with water, and bring to a boil.  Cover, reduce heat, simmer 15 minutes or until potato is tender.  Drain in a colander over a bowl, reserving ¼ c. cooking liquid.  Combine garlic, potato mixture, ¼ c. cooking liquid, and remaining ingredients; mash with a potato masher. 

Calories:  93

Fat:  0.2 grams

Sodium:  230 mg 

Vegetable Rice Casserole

Yields: 6 servings