1/2 Cup Plus 1 Tablespoon Apricot Preserves or Sweetened Fruit Spread
4 Pears ( about 2 pounds ) Peeled, Cored and Thinly Sliced
2 Tablespoons Lemon Juice
Sea Salt
2 Cups Granola ( you can reference my home made recipe in Healthy Living Category of this blog )

Directions:

Heat the oven to 350 degrees. Lightly coat a shallow 6-cup baking dish with olive oil cooking spray. In a small saucepan over medium-low heat the preserves until melted and easily stirred. Set the sliced pears in a large bowl, then drizzle the preserves over them. Add the lemon juice and salt then toss well. Spread the pears evenly in the prepared baking dish. Sprinkle the granola evenly over the pears, then cover the dishs loosely with foil and bake 30 minutes. Remove the foil and bake another 15 minutes, or until the pears are tender. Serve hot or cold.

Nutrition Information Per Serving:
210 calories
25 calories from fat ( 12 percent of total calories )
2.5 g fat ( 0.5 g saturated; 0 g trans fats )
0 mg cholesterol
50 g carbohydrate
5 g fiber
27 g sugar
3 g protein
55 mg sodium

Yield: 8 servings
Recipe appeared in Santa Barbara, California News Press Daily Paper and is written by Sara Moulton from the Associated Press.

Ingredients

Makes 3 servings

1/2 yellow onion, diced
1 carrot, diced
1 teaspoon fresh ginger, grated
3 cloves garlic, minced
2 teaspoons curry powder
1 teaspoon fenugreek seeds
2 ripe tomatoes, diced
4 cups low-sodium vegetable broth
1/4 cup tomato paste
1 cup green or brown lentils
1 teaspoon salt

Directions

Over medium-high heat, sauté the onion in water until browned. Reduce the heat to medium. Add the carrot, ginger, garlic, curry powder, fenugreek, and tomatoes, sautéing for about 1 minute. Add the vegetable broth and tomato paste, stirring until the tomato paste is thoroughly combined with the broth. Bring the stew to a simmer.

Add the lentils and stir. Once the stew comes back to a simmer, cover the pot and reduce the heat to low. Cook the soup for 20 to 30 minutes or until the lentils are soft. Serve over basmati rice.

Per serving (1/3 recipe): 276 calories; 1.2 g fat; 0.2 g saturated fat; 3.7% calories from fat; 0 mg cholesterol; 18.3 g protein; 52.1 g carbohydrates; 10.9 g sugar; 13.5 g fiber; 1015 mg sodium; 79 mg calcium; 7.3 mg iron; 21.6 mg vitamin C; 2698 mcg beta-carotene; 2.3 mg vitamin E

Recipe adapted from 21-Day Weight Loss Kickstart by Neal Barnard, M.D.; original recipe by Jason Wyrick of Vegan Culinary Experience

Ingredients

Makes 8 servings

1 onion, coarsely chopped
6 carrots, sliced
2 cups vegetable broth
1 teaspoon curry powder
2 cups fortified soy- or rice milk, divided
1/2 – 1 teaspoon salt

Directions

Combine onion and carrots in a pot with broth and curry powder. Cover and simmer until carrots can be easily pierced with a fork, about 20 minutes.

Transfer 2 to 3 cups of carrots with their liquid to a blender; add some of the non-dairy milk, and purée until completely smooth, about 2 minutes. Repeat with remaining carrots.

Return to pot, add more non-dairy milk if a thinner soup is desired, and heat gently until very hot and steamy.

Per serving (1 cup): 72 calories; 1.4 g fat; 0.2 g saturated fat; 17.4% calories from fat; 0 mg cholesterol; 3.5 g protein; 12.2 g carbohydrates; 4 g sugar; 2.9 g fiber; 260 mg sodium; 100 mg calcium; 1.2 mg iron; 3.4 mg vitamin C; 3677 mcg beta-carotene; 1.4 mg vitamin E

Ingredients

Makes about 4 1-cup servings

1 eight-ounce package soba noodles
3 tablespoons seasoned rice vinegar
3 tablespoons reduced-sodium soy sauce
2 teaspoons finely chopped fresh ginger
2 garlic cloves, minced
1/2 – 1 jalapeno pepper, finely chopped
2 green onions, finely chopped, including tops
1/4 cup chopped fresh cilantro (optional)

Directions

Cook noodles in boiling water according to package directions. When tender, drain and rinse. Mix vinegar, soy sauce, ginger, garlic, jalapeno pepper, green onions, and cilantro, if using, then pour over cooked noodles and toss to mix.

Per serving (1 cup): 211 calories; 0.8 g fat; 0.2 g saturated fat; 3.6% calories from fat; 0 mg cholesterol; 8.8 g protein; 45.2 g carbohydrates; 5.2 g sugar; 4.5 g fiber; 581 mg sodium; 32 mg calcium; 1.9 mg iron; 3.5 mg vitamin C; 48 mcg beta-carotene; 0.5 mg vitamin E

Ingredients

2 cups lentils

12 cups water

1 cup celery chopped

1 cup onion chopped

3 carrots sliced (added later)

2 Tbsp Chickenless Base

Directions

Put all these ingredients into the crockpot and about an hour before you are ready to eat, add the sliced carrots.  That way they are not all mushy and still hold together. 

You will want to have your crockpot on high for about 4 hours. If you have one of the good SaladMaster OilCore Crockpots, you can set it at 200 degrees for 5 hours. 

Right before serving, take a ladle and mash some of the beans to give it a more saucy appeal.

This serves about 6 to 8 good size portions. 

Note: You can also add instant mashed potatoes to a lentil soup to thicken it up.  It only takes a little sprinkling and it will take a couple minutes to thicken, so don’t add too much or you will over thicken it. If you do, just add a little water.

Ingredients

Makes about 2 quarts

8 cups water or vegetable stock
1 cup dry baby lima beans, soaked overnight and drained
1 cup chopped onions
1 cup chopped carrots
1 celery stalk, finely chopped
1/2 cup dry pearl barley
1 tablespoon crushed garlic
1 teaspoon dried thyme
salt
black pepper

Directions

Place water or stock and beans in a large soup pot and bring to a boil. Add remaining ingredients, except salt and black pepper. Return to a boil, reduce heat to medium, cover, and simmer until barley and beans are tender and broth is creamy, about 1 1/2 to 2 hours. Season with salt and black pepper to taste. Serve hot.

Per serving (1 cup): 133 calories; 0.5 g fat; 0.1 g saturated fat; 3.2% calories from fat; 0 mg cholesterol; 6.2 g protein; 27 g carbohydrates; 2 g sugar; 7.1 g fiber; 169 mg sodium; 34 mg calcium; 2 mg iron; 2.1 mg vitamin C; 1244 mcg beta-carotene; 0.3 mg vitamin E

Ingredients

Makes about eight 1-cup servings

2 medium potatoes, scrubbed and diced
2 medium celery stalks, sliced
6 cups broccoli florets
2 cups water
3 cups plain rice milk, divided
1 1/2 teaspoons dried basil
1/2 teaspoon dried tarragon
3/4 teaspoon salt
1/4 teaspoon black pepper
3 – 4 tablespoons Sesame Seasoning

Place potatoes, celery, broccoli, and water in a large pot. Bring to a simmer. Cover and cook over medium heat for about 10 minutes, or until potato chunks are tender when pierced with a sharp knife (do not overcook).

Transfer about 3 cups of the vegetables to a blender. Add 2 cups rice milk, basil, tarragon, salt, and black pepper. Blend for about 60 seconds, or until completely smooth. Pour blended mixture into a clean pot.

Place remaining vegetables in blender along with the cooking liquid and remaining 1 cup rice milk. Blend vegetables until they are completely smooth or leave them slightly chunky, depending on your taste. Combine blended mixtures, then stir in Sesame Seasoning. Heat gently, stirring frequently, until steamy.

Per serving (1 cup): 126 calories; 2.8 g fat; 0.4 g saturated fat; 19.7% calories from fat; 0 mg cholesterol; 3.4 g protein; 23.8 g carbohydrates; 6.1 g sugar; 3.8 g fiber; 343 mg sodium; 187 mg calcium; 2.1 mg iron; 41.2 mg vitamin C; 532 mcg beta-carotene; 1.8 mg vitamin E

Ingredients

Makes 6 servings

1/4 cup dry wild rice, rinsed
3/4 cup dry brown basmati rice
1 15-ounce can vegetable broth
1 onion, finely chopped
3 garlic cloves, minced
3 cups thinly sliced mushrooms (about 1/2 pound)
2 celery stalks, sliced
1/2 teaspoon dried thyme
1/2 teaspoon dried marjoram
1/4 teaspoon black pepper
1/4 teaspoon salt
1/3 cup finely chopped fresh parsley
1/4 cup chopped pecans, toasted (optional)

Directions

Combine wild rice, broth, and 1/3 cup water in a saucepan. Bring to a simmer, then cover and cook for 15 minutes. Add basmati rice, then cover and continue cooking until tender, about 50 minutes.

Heat 1/4 cup water in a separate large pot or skillet and cook onion and garlic until all the water has evaporated and browned bits of onion begin to stick to the pan. Scrape the pan as you add another 1/4 cup water, then cook until onion begins to stick again. Repeat this process until onion is nicely browned, about 15 minutes.

Add mushrooms, celery, thyme, marjoram, black pepper, and salt to onion and cook, stirring frequently, for 5 minutes. Add the cooked rice, parsley, and pecans, if using. Cook over low heat, turning gently, until the mixture is very hot, 3 to 4 minutes.

Per serving (1/6 recipe): 136 calories; 1 g fat; 0.2 g saturated fat; 6.6% calories from fat; 0 mg cholesterol; 4.2 g protein; 28.5 g carbohydrates; 2.3 g sugar; 4.3 g fiber; 418 mg sodium; 31 mg calcium; 1.4 mg iron; 7.8 mg vitamin C; 394 mcg beta-carotene; 0.2 mg vitamin E

While the recipe calls for the soup to be ladled over brown rice, any grain will do; think quinoa, barley, or millet. Or, serve with a slice of your favorite whole grain bread. For some heat, add a teaspoon of chili powder!

Ingredients

Makes 8 servings

1/2 cup water
3 tablespoons reduced-sodium soy sauce
1 onion, sliced
2 small sweet potatoes or yams, peeled and diced (about 2 cups)
1 large carrot, thinly sliced
1 celery stalk, thinly sliced
1 red bell pepper, seeded and diced
1 15-ounce can crushed tomatoes
4 cups Vegetable Broth (see recipe) or water
1 15-ounce can garbanzo beans, undrained
1/2 cup chopped fresh cilantro
3 tablespoons peanut butter
1 – 2 teaspoon curry powder
4 cups cooked brown rice

Directions

Heat water and soy sauce in a large pot. Add onion and sweet potatoes or yams and cook over high heat, stirring often, until onion is soft, about 5 minutes.

Add carrot, celery, and bell pepper. Cover and cook 3 minutes, stirring occasionally.

Add tomatoes, broth or water, beans and their liquid, cilantro, peanut butter, and curry powder. Stir to mix, then cover and simmer until vegetables are tender when pierced with a fork, about 10 minutes.

To serve, place 1/2 cup of cooked rice in a bowl and top it with a generous ladle of soup.

Per serving (1 cup over a 1/2 cup of rice): 279 calories; 5.6 g fat; 1 g saturated fat; 18% calories from fat; 0 mg cholesterol; 10.5 g protein; 48.9 g carbohydrates; 6.2 g sugar; 9 g fiber; 472 mg sodium; 80 mg calcium; 3.3 mg iron; 35.7 mg vitamin C; 3251 mcg beta-carotene; 1.8 mg vitamin E

Ingredients

Makes 8 slices

1/4 cup raw cashews
1 cup water, divided
1 tablespoon maple syrup
1/2 teaspoon vanilla extract
1/8 teaspoon ground cinnamon
1/2 teaspoon turmeric
8 slices 100 % whole wheat bread

Directions

Blend cashews with 1/4 cup water in a food processor. Add remaining 3/4 cup water, syrup, vanilla, cinnamon, and turmeric and process until very smooth.

Transfer to a large bowl. Dip bread slices into the mixture to coat both sides well. Cook on a dry nonstick griddle until brown on both sides. Serve with maple syrup, applesauce, or fruit, if desired.

Per serving (1 slice): 97 calories; 2.8 g fat; 0.5 g saturated fat; 25.5% calories from fat; 0 mg cholesterol; 2.6 g protein; 15.6 g carbohydrates; 2.8 g sugar; 0.7 g fiber; 172 mg sodium; 42 mg calcium; 1.2 mg iron; 0 mg vitamin C; 0 mcg beta-carotene; 0.1 mg vitamin E

Ingredients

Makes 4 servings

1 small onion, finely chopped
freshly ground black pepper, to taste
2 teaspoons reduced-sodium soy sauce
salt, to taste
12 ounces mushrooms, sliced
2/3 cup old-fashioned oats
1/2 teaspoon dried thyme
1 bay leaf
5 cups low-sodium mushroom broth
dairy-free (vegan) parmesan cheese substitute (optional)

Directions

Steam-fry* onion in a heavy nonstick skillet over medium heat until soft but not browned, adding very small amounts of water as needed to prevent sticking and burning. (Or place in a microwavable dish, cover, and microwave on high for 3 minutes.)

Place broth, bay leaf, thyme, and oats in a medium saucepan. Add onion and bring to a boil, then reduce heat to low, cover, and simmer for 20 minutes, or until oats are soft.

Meanwhile, steam-fry mushrooms in a large, heavy nonstick skillet over high heat, adding a sprinkle of salt and very small amounts of water as needed to prevent sticking and burning. Cook until mushrooms release and reabsorb their liquid. Remove from heat and set aside.

When oats are soft, remove bay leaf and puree the soup until creamy with a hand-held blender or in batches in a blender or food processor. (Remove the middle part of the blender or food processor’s lid so hot air can escape. Cover the hole loosely with a folded clean cloth while blending.)

Return the soup to the pan and add mushrooms, soy sauce, salt, black pepper, and vegan parmesan substitute, if using. Serve hot.

Per serving (1/4 recipe): 91 calories; 1.2 g fat; 0.2 g saturated fat; 11.7% calories from fat; 0 mg cholesterol; 4 g protein; 17.8 g carbohydrates; 4.2 g sugar; 3.1 g fiber; 567 mg sodium; 26 mg calcium; 2 mg iron; 4.5 mg vitamin C; 4 mcg beta-carotene; 0.4 mg vitamin E

* “Steam-frying” involves sautéing your ingredients in vegetable stock or water and then covering the pan with a lid to allow the steam to cook the food. When everything is finished cooking, you can remove the lid and boil off the remaining liquid. This method of cooking minimizes the use of oil in cooking.

Recipe from Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs by Neal D. Barnard, M.D.; recipe by Bryanna Clark Grogan.