Nutrition

Toasted Sandwich (serves 1)

What you Need:

• 3 slices of whole wheat bread
• 1 tablespoon margarine/butter
• 2 pieces of lettuce
• 1/2 a tomato, thinly sliced
• 1 hard boiled egg, thinly sliced

Special Mayo:

• 1/3 cup cucumber, thinly sliced
• 1/4 cup shrimp, chopped
• 2 tablespoons mayonnaise
• 1 teaspoon lemon juice
• Salt and Pepper as desired
• Mix well.

Putting it all Together:

• Take 2 pieces of bread and spread with butter.
• Brown in skillet on both sides.
• Stack the third piece of bread on top.
• Brush the surface of the stack with Mayo.
• Top with remaining lettuce, eggs and tomatoes.
• Place last piece of toast on the stack, Mayo side down.
• Cut in half and serve warm!

Glazed Hazelnut and Berry Salad (serves 2-4)

What you Need:

• 1 teaspoon olive oil
• 1/4 cup hazelnuts, chopped
• 1 teaspoon honey
• 10 cups salad greens
• 1 cup of your favorite berries
• 1/2 cup crumbled feta cheese

Special Dressing:

• 1/3 cup raspberries
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• 1 tablespoon water
• 1 teaspoon Dijon mustard
• 1 clove of garlic
• 1/2 teaspoon honey
• 2 tablespoons shallots
• Salt and Pepper as desired

Putting it all Together:

• Preheat oven or toaster oven to 350 F.
• Combine oil and honey in a small bowl.
• Add nuts to the bowl and toss to coat.
• Place nuts in a small baking dish and bake for 10 minutes.
• While they cool, begin the dressing.
• Combine berries, oil, vinegar, water, mustard, garlic and honey in a blender and blend until smooth.
• Transfer to a small bowl and stir in shallots.
• Just before serving, place greens in a large bowl.
• Drizzle the dressing over the greens and toss to coat.
• Divide the salad as desired.
• Scatter your favorite berries, feta cheese and glazed nuts over your salad and serve!

Foods for Focus

Moist Raisin Bran Muffins (2 dozen)

What you Need:

• 4 cups raisin bran cereal
• 1/2 cup raisins
• 2 1/2 cups flour
• 2 1/2 teaspoons baking soda
• 1 cup sugar
• 1/2 cup brown sugar
• 2 egg yolks
• 2 cups milk
• 1/2 cup olive oil
• 1 teaspoon vanilla

Putting it all Together:

• Preheat oven to 375 F.
• In a large bowl, mix all dry ingredients, then make a well in the center.
• In a separate bowl, beat the egg yolks, oil, vanilla and milk.
• Beat until you see a light froth at the top then add to dry ingredients, stirring the whole time.
• Pour the batter into a greased muffin pan, 3/4 of the way up.
• Bake for 22-25 minutes, then let cool for 10 before serving!

Tomato, Spinach, Bean Burrito (serves 4)

What you need:

• 2 tablespoons olive oil
• 1 cup onion, diced
• 3 cloves of garlic, minced
• 2 tablespoons chili powder
• 1 teaspoon ground cumin
• 1/4 cup water
• 4 cups fresh tomatoes, chopped
• 1 can kidney beans
• 1 package spinach, chopped
• 4 whole wheat tortillas
• 1 ripe avocado, sliced
• 4 tablespoons sour cream
• 4 tablespoons salsa

Putting it all Together:

• Heat oil in a large skillet on medium-high heat.
• Saute onion and garlic for 5 minutes.
• Stir in chilli powder and cumin and cook for 1 minute.
• Stir in water, tomato and kidney beans.
• Bring to a boil, then reduce heat and simmer for 20 minutes.
• Stir in spinach and cook 5 minutes more.
• Spoon 1/4 of the bean mixture into the middle of a warm tortilla.
• Wrap and garnish with avocado, sour cream and salsa!

Lamb with Blackberry Sauce (serves 2-4)

What you need:

• 1 1/2 teaspoons shallots, chopped
• 1 clove of garlic
• 1 teaspoon olive oil
• 2 cups blackberry pulp
• 2 teaspoons honey
• 1 whole clove
• 1 teaspoon cardamon
• 1 jalapeno pepper, diced
• 1 1/2 cups red wine
• 4 lamb chops

Putting it all Together:

• Saute the shallots and garlic in hot olive oil until translucent.
• Mix the blackberry pulp, honey, clove, cardamon and jalapeno in a bowl.
• Add the wine and cook until reduced to half.
• Grill the lamb, and serve with sauce drizzled over top!

Victuals for Vision

Chicken Pecan Salad (serves 6)

What you Need:

• 2 tablespoons hot red pepper sauce
• 1/2 cup margarine/butter, melted
• 2/3 cup brown sugar
• 1 teaspoon Worcestershire sauce
• 1 tablespoon lemon juice
• 1 pound pecans, chopped
• 3 skinless, boneless chicken breasts
• 1 tablespoon olive oil
• 1 tablespoon of your favorite seasoning
• 1 pound romaine lettuce, torn
• 1 cup cherry tomatoes, halved
• 1/2 cup fresh strawberries
• 1/2 cup seedless grapes
• 1/4 cup fresh raspberries
• 1/4 cup fresh blueberries
• 1/2 cup honey mustard salad dressing

Putting it all Together:

• Preheat oven to 350 F.
• In a bowl, mix the pepper sauce, butter, brown sugar, Worcestershire sauce and lemon juice.
• Mix pecans into the bowl and toss to coat.
• Spread pecans in a single layer on a baking sheet.
• Bake 10 minutes, stirring often until lightly browned.
• Remove from heat and set aside.
• Rub the chicken with olive oil and place on a baking sheet.
• Season with your favorite seasoning.
• Bake 20 minutes, then slide into strips.
• In a salad bowl, toss together the lettuce, chicken, tomatoes, strawberries, grapes, raspberries and blueberries.
• Sprinkle the salad with roasted pecans, drizzle with dressing and serve!

Confetti Chowder (serves 6)

What you need:

• 3 tablespoons of margarine/butter
• 1 cup diced carrots
• 1 cup diced zucchini
• 1 cup broccoli forets
• 1/2 cup onion, chopped
• 1/2 cup celery, chopped
• 1/4 cup flour
• 1/4 teaspoon sugar
• 3 cups milk
• 1 cup chicken broth
• 1 cup kernel corn
• 1 cup cooked ham, chopped
• 1/2 cup peas
• 1 cup cheddar cheese, shredded
• Salt and Pepper as desired

Putting it all Together:

• Melt the butter in a large pot on medium-high heat.
• Add carrots, zucchini, broccoli, onion and celery and cook for 5 minutes.
• Sprinkle flour, sugar and salt and pepper over vegetables and mix well.
• Stir in milk and chicken broth and cook until thick and bubbly.
• Add corn, ham and peas and cook until soup is heated through.
• Remove from heat, garnish with cheese and serve!

Apricot Custard (serves 4-6)

What you need:

• 2 cups milk
• 1/2 cup fresh or dried apricots
• 1/3 cup honey
• 3 eggs

Putting it all Together:

• Preheat oven to 350 F.
• If using dried apricots, soak and drain prior to using.
• Blend all ingredients in blender until smooth.
• Pour into oiled custard cups.
• Place cups in a pan of hot water.
• Bake for 45 minutes and serve warm!

Snacks for Studying

Lemon Garlic Hummus (serves 1-4)

What you Need:

• 3/4 cup olive oil
• 3 tablespoons lemon juice
• 2 cups chickpeas, drained
• 2 cloves garlic, minced
• 1/2 teaspoon salt
• Pita bread, cut into wedges

Putting it all Together:

• In a blender, combine the oil, lemon juice, beans, garlic and salt.
• Cover and process until smooth.
• Transfer to a small bowl and serve with pita wedges!

Melon with Raspberry Sauce (serves 2-4)

What you Need:

• 2 2/3 cups raspberries, unsweetened
• 3 tablespoons honey
• 1 teaspoon lemon juice
• 1/8 teaspoon ground ginger
• 1 cantaloupe
• 1 honeydew melon

Putting it all Together:

• Set aside a few raspberries for garnish.
• Place the remaining berries in a blender and process until pureed.
• Add the honey, lemon juice and ginger and process longer.
• Strain and discard seeds, then set sauce aside.
• Cut the melons into desired shapes and arrange nicely on a plate.
• Drizzle with raspberry sauce and top with reserved berries!

Purple Monster Smoothie (serves 1)

What you Need:

• 2 frozen bananas, chopped
• 1/2 cup frozen blueberries
• 1 cup orange juice (or soy milk)
• 1 tablespoon honey
• 1 teaspoon vanilla

Putting it all Together:

• Place bananas, blueberries and juice in a blender and puree.
• Use honey and vanilla to taste and voila!