Arugula Salad

Benefits: Arugula has anti-bacterial and anti-viral properties. Arugula contains indole-3-carbinol and isothiocyanates, which have been shown to suppress the production of inflammation in the body and free radicals. Arugula also contains vitamins A, B-3, B-6, B-9, C, K and iron. Pine nuts contain monounsaturated fat, magnesium, vitamin E, vitamin K and manganese. The pinolenic acid in pine nuts supports healthy cholesterol levels and may have LDL-lowering properties by enhancing the liver's LDL uptake. Tomatoes add lycopene.

For Salad:

Ingredients:

4-Cups Arugula
1/3 - Cucumber sliced thin
½ Cup Cherry Tomatoes, halved
¼ Cup Slivered Almonds

For Dressing:

Use Fruit Version of Basic Salad Dressing (see recipe)

Preparation:

Combine all ingredients to look like a salad
Add Dressing

Serves: 2 Average Cost: $1.99 Calories: 182 Sodium: 15

Benefits: Turkey provides proteins. Napa cabbage provides flavonoids, B vitamins, antioxidants, and iron. Tomatoes provide lycopene. Garlic and onions provide additional nitrates, and ham provides vitamin B3 and zinc. Water chestnuts provide potassium and vitamin B6.

Ingredients:

4 Sprouted Wheat Buns
1 Lb. Ground Turkey
1 Can Water Chestnuts, chopped
4 Scallions, chopped both white and green
2-Tablespoons Honey
1-Tablespoon Fresh Ginger minced
1-Tablespoon Fresh Garlic, minced
2 Eggs, whisked
1-Cup Napa Cabbage (or you can buy Asian slaw in a bag)
1-Teaspoon Bragg's Liquid Aminos
1-Tablespoon Hellman's Olive Oil Mayo 1-Teaspoon Olive Oil
¼-Teaspoon Wasabi Paste

Preparation:

Preheat oven to 350.

In a food processor, pulse water chestnuts, scallions, garlic, ginger, Liquid Aminos. (You want the mixture to be a little chunky.)

Fold in turkey and then eggs.

Shape into 4 patties. Bake on cookie sheet for 30 minutes.

In another bowl, mix cabbage, mayo, olive oil and wasabi paste. Let it sit. Place bottom of bun on plate; add burger, top with slaw and top of bun.

Optional: Cut buns and place open in oven for 1 minute per side to make them warm. Burgers may be grilled as well, if you spray them with sunflower oil first.

Serves 4 Approximate cost $2.24 Calories 215 Sodium 406

Benefits: Chicken provides lycopene, proteins and vitamin B6. Garlic and onion add nitrates. Add a side of steamed broccoli for additional nutrients, high levels of fiber (both soluble and insoluble) and vitamin-C. Broccoli is also rich in antioxidants, vitamin A, iron, vitamin K, B-complex vitamins, zinc, phosphorus and phytonutrients.

Ingredients:

2-4oz. Chicken Breasts
1-Tablespoon Sunflower oil
1-Tablespoon Garlic
¼-Cup Onion, chopped
1-Teaspoon Salt Substitute
1-Cup Chicken Stock

Preparation:

Preheat oven to 350. Oil chicken breasts. Shake spices and garlic on top and press down. Add chicken stock to the bottom of a 8 x 8 baking dish. Place chicken breasts inside, spaced apart. Bake uncovered for 25-30 minutes or until juices are clear. If you have a meat thermometer, internal temperature should be 160.

Serves 2 Approximate cost $2.86 Calories 236 Sodium 113

Benefits: Apple cider vinegar can help with diabetes and blood sugar. Apple cider vinegar has been shown to have an anti-glycemic effect, as the vinegar blocks some of the digestion of starch from raising your blood sugar. Adding fruit will add flavonoids and antioxidants. Adding honey will also help regulate blood sugar levels.

Salads are a good addition to lunch and dinner. Salads help lower cholesterol levels, increase blood flows, provide antioxidants and lycopene, and eating more fiber can help you feel fuller, eat less, and ultimately lose weight.

Ingredients:

½-Cup Olive Oil
3-Tablespoons Unfiltered Apple Cider Vinegar
Salt Substitute, to taste.

Directions:

Mix vinegar with salt substitute.
Add olive oil slowly while whisking.

Versions of the Above: Start with the basic dressing recipe.

Fruit Dressing:

Add 1 cup of any fruit of your choice. (My favorite is pineapple.) In food processor add fruit, vinegar, and salt substitute. Pulverize the fruit and slowly while mixing add sunflower oil and 4 drops of Stevia.

Italian

Add Italian herbs of choice and 2 tablespoons Parmesan cheese.

Honey Mustard

In a food processor add 1 teaspoon dry mustard, 2 tablespoons honey, apple cider vinegar, salt substitute. Slowly add sunflower oil while processor is still running.

Serves 8

Approximate Cost Calories Sodium

Basic Dressing $0.50 124 0
Fruit Dressing $0.87 132 1
Italian: $0.65 139 5
Honey Mustard: $0.68 169 2

Fruit dressing is based on raspberries.

Bean and Cheese Burrito

Benefits: Black beans provide: antioxidants, flavonoids, nitrates and proteins. Tomatoes provide lycopene. Cilantro provides iron and additional antioxidants and the cheese provides additional protein.

Ingredients:

1-Can Black Beans, rinsed...