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HEALTHY RECIPES, A HEALTHY WITCH, IS A HAPPY WITCH

RECIPES Multi-Color Mediterranean Pasta Salad

Stephanie Lang, MS, RDN, CDN

By Stephanie Lang, MS, RDN, CDN, at Savor Health - Reviewed by a board-certified physician.

Updated January 10, 2017

Total Time 30 min

Prep 15 min, Cook 15 min

Yield 6, 1.5 cup portions (361 cals)

Pasta salad is easy to make in bulk and pack for lunch, take on a picnic, or bring to a potluck. All you have to do is boil some pasta and chop up a few raw vegetables. The more colors you can add to the salad the better.

Red foods like red bell peppers and tomatoes contain a phytochemical called lycopene, which may have an anti-inflammatory affect on the cells lining the heart and blood vessels, and may reduce the risk of developing prostate cancer among other cancers such as breast, lung, bladder, ovarian, and colon.

Ribboned basil leaves perfume the entire salad, so only a touch of olive oil and white wine vinegar are needed to make everything come together. To give this pasta salad more staying power, add beans for protein and feta cheese for fat and flavor.

Ingredients 8 ounces cavatappi or other dry pasta such as fusilli or bowtie 1 medium red bell pepper, finely chopped 1 medium yellow or orange bell pepper, finely chopped 1/2 cup cherry tomatoes, halved 1 small zucchini, finely chopped 1 small red onion, finely chopped 1 cup fresh basil leaves, cut into ribbons 4 ounces block feta cheese, cut into small cubes 1, 15-ounce can white kidney beans, drained and rinsed 2 tablespoons olive oil 1 tablespoon white wine vinegar salt and pepper, to taste Preparation Cook the pasta according to the package directions. Drain and rinse under cold water. In a large bowl, toss together all of the ingredients with the cooked and cooled pasta. Add salt and pepper to taste. Ingredient Variations and Substitutions Cavatappi is a helix-shaped pasta that is great for pasta salad as it can catch the vegetables, herbs, and dressing with it's shape. Other great pasta salad shapes include fusilli or bowtie pasta. You can use whole wheat pasta for extra fiber, or even a mix of whole wheat and white pasta for color, flavor, and texture variation. For a gluten-free, high protein and fiber variation, try quinoa instead of pasta. This recipe works great with chickpeas instead of white beans. Play around with the vegetables—you could use fresh or frozen peas, fresh corn, chopped spinach, or finely chopped broccoli. For the cheese, you could use a cubed ricotta salata, fresh mozzarella, or goat cheese, or try shredded Parmesan instead of the feta. The possibilites are endless, but the main idea is to fill your pasta salad with loads of fresh colorful vegetables and herbs, a little plant-based protein, and some healthy fats. Cooking and Serving Tips To store a bunch of fresh basil, place into a mini jar or vase and fill with water like you would a bouquet of flowers. Place a large plastic or zipped bag over the basil leaves. This helps keep the basil leaves fresh so they do not brown immediately. Leftover basil can be used to make pesto or salad dressing, and the leaves offer a nice zing when added to sandwiches. To cut the basil into ribbons, a technique known as a chiffonade, stack two to three basil leaves on top of each other and roll them up tightly Thinly slice the leave perpendicular to the roll

RECIPE, Penne with Swiss Chard, Feta and Roasted Red Peppers Rec Penne with Swiss Chard and Red Peppers.

By Wendy Bumgardner

Updated November 12, 2016

Total Time 20 min

Prep 5 min, Cook 15 min

Yield 6 servings

This is a quick and easy pasta dish that looks beautiful on the plate and combines the flavors of two colorful vegetables and feta cheese. It can be served hot or cold. I prefer the shape and mouth-feel of penne pasta, but you could use other shapes of pasta, such as spirals or farfalle bowtie pasta.

Penne pasta with greens and red pepper makes a great side dish for grilled chicken. If you have fresh red peppers, you can roast them at the same time you are grilling the chicken. You could substitute other greens for swiss chard, such as spinach, kale or beet greens.

This recipe has about 200 calories per serving. It is high in Vitamin A and Vitamin C. Pasta is the carbo-loading friend of the long distance walker. If you aren't planning on walking a marathon, simply practice portion control and enjoy it.

This dish can be made gluten-free by using gluten-free pasta. Vegans can leave out the feta cheese or use a vegan soy cheese.

Makes 6 servings - 1 cup each, approximately 200 calories per serving.

Ingredients 1 pound fresh swiss chard or spinach 2 cups cooked penne pasta (about 6 oz. uncooked) 1/2 cup roasted red peppers cut in strips. 1/2 cup feta cheese (low fat feta cheese or dairy-free soy cheese are options) 1 tablespoon olive oil 1 tablespoon butter (optional) 1 teaspoon balsamic vinegar 1/2 teaspoon salt in the water for boiling the pasta

Preparation

1. Boil the pasta in salted water as directed on the package, about 11 minutes. 2. When the pasta is done, drain and place in the serving bowl. I like to toss it with a tablespoon of butter, but you may wish instead to just add a little olive oil. The butter or oil will keep it from sticking together. 3. While the pasta is cooking, wash the swiss chard or spinach (or combination of the two), removing any long stems.

Spin them in a salad spinner to remove the excess water or pat them dry. 4. Heat a tablespoon of olive oil in a frying pan. 5. Toss the swiss chard or spinach into the frying pan and swiftly stir it in the oil just until the greens are wilted, about 30 to 60 seconds. Add a teaspoon of balsamic vinegar and stir, then remove from heat. 6. Add the spinach or swiss chard to the pasta. 7. I use canned roasted red peppers, and simply take them out of the jar and cut them into strips about 1 to 2 inches long and add them to the pasta. You may prefer to roast your own red peppers, especially if you are serving the pasta with grilled chicken. 8. Add the crumbled feta cheese. 9. Toss gently together and serve. Options:

Make it a one-dish meal, adding chopped chicken rather than serving the chicken separately. I often enjoy this dish without the cheese, especially when I serve it with chicken or fish. You could use frozen spinach in a pinch, but you need to drain it well after defrosting or heating it, and you wouldn't saute it. Simply add a little balsamic vinegar to the spinach and then toss with the pasta.

Serving Suggestions and Notes for Penne Pasta with Swiss Chard and Red Peppers:

Serve as a colorful side dish with grilled chicken or fish. You can serve it hot or cold. I take it along to work for lunch the next day and eat it cold or reheat in the microwave. This makes a good potluck dish or picnic dish, served cold or hot.

Mediterranean Summer Vegetable

By Laura Dolson

Updated November 09, 2016

Total Time 35 min

Prep 5 min, Cook 30 min

Yield 8 bowls

It's like sun has been captured on your plate! This is similar to ratatouille, but has a slightly different texture and flavors. It is great cold as a salad the next day, or reheat for an omelet filling.

Ingredients ¼ cup olive oil 1 small onion, chopped (about ¼ lb) 1 lb eggplant, any variety, chopped into cubes 1 large green or red bell pepper, chopped ½ lb. zucchini, chopped or sliced 3 cloves garlic, pressed, grated, or minced 3/4 lb tomatoes, fresh or canned and drained 1/4 to 1/3 cup dry white wine, or can substitute vegetable or chicken broth Salt and pepper 1 or 2 drops hot sauce, if desired ½ cup fresh chopped basil, or 1 T dried (but please get fresh if you can, it's a lot better) Preparation In this vegetable sauté, depending on the heat of the pan and the juiciness of the vegetables, they may begin to stick. If this happens, add a splash of the wine or broth to loosen it up. 1. Heat oil in pan with onion. When onion is well-sizzling, add eggplant and cook for 4 to 5 minutes. Sprinkle salt over all. Then add peppers, cook for 2 to 3 minutes, add zucchini, and cook for 2 to 3 minutes.

2.Push the vegetables out to the edges of the pan and cook the garlic in the center (you may need to add a bit more oil) for 30 to 60 seconds until fragrant. 3. Dump the tomatoes in and stir to release juice (again, this keeps everything from sticking). Add the rest of the wine or broth and dried basil if you're using it. Cook until tomatoes are fairly well broken-down. The eggplant should be pretty mushy.

4. Add black pepper and hot sauce, if you're using it. (Only a drop of hot sauce; you just want it to "perk up" the flavors, not be spicy.) 5. Taste and adjust seasonings. If tomato and wine are making it a bit acidic, or the flavors don't seem to be blending nicely, add a very small amount of sweetener -- no more than 1 teaspoon worth. You'll be amazed how this can change the whole dish. 6. Mix in the fresh basil, and take off heat. How long you cook it after this point are really up to you. Sometimes I cook it down to concentrate the flavors and make it a lot less chunky. If you stop at this point, though, you should have about 4 cups of vegetables,

making 8 servings

By Barbie Cervoni, RD, CDE - Reviewed by a board-certified physician.

Updated November 01, 2016

Meal planning can be tough. What will you eat today? What's for breakfast, lunch, dinner, and snacks? Lunch is often a meal that people struggle with because they are rushed, eating at their desk or just too confused by all the options. I am a huge advocate of preparing meals in advance and in bulk. Leftovers are a great lunch option. If you have diabetes, though, it's important to monitor your carbohydrate intake. Ask your dietitian or certified diabetes educator to determine how many carbohydrates you should eat for lunch. In general most people with diabetes should keep their carbohydrate intake to about 45g for lunch. (This is specific to individuals based on calorie needs, activity level, blood glucose control and medication regimen). Carbohydrate choices should be rich in fiber. Lunch meals should also contain protein and heart healthy fat to sustain energy, keep you full, and prevent your blood sugars from rising too rapidly. I encourage people to plan out meals for a few days in advance to avoid early morning stress.

Below are some of my favorites:

Grilled Chicken Vegetable Wrap

Fill a whole grain wrap (preferably one with at least 3g of fiber and about 20g of carbohydrates) with chopped or sliced grilled chicken breast and leftover roasted vegetables. I like to use roasted eggplant, zucchini, and onions. Spread 1/3 avocado for added fiber, flavor, and healthy fat. Pair with 1 1/4 cup of sliced strawberries.

*Quick tip: To find a whole grain wrap, look at the ingredient list. The first ingredient on the label should say whole or the product should contain the whole grain stamp. For more info on whole grains: http://wholegrainscouncil.org/

Quinoa Bowl

Quinoa is an ancient grain that is naturally gluten free, rich in fiber and protein. Per serving, it contains less carbohydrates than other starches. One cup of quinoa contains 170 calories, 2.5g fat, 30g carbohydrates, 3g fiber, 7g protein. Top 1 cup of cooked quinoa with chopped tomatoes, carrots, 1/4 cup crumbled goat cheese, and diced leftover protein from last night's dinner.

Quick tip: You can substitute any other non-starchy vegetables for tomatoes and carrots.

Tuna Spinach Salad

Tuna is rich in protein and omega 3 fatty acids, which has been linked to reducing the risk of heart disease. Omit traditional mayonnaise and mix tuna with two tablespoons hummus. You will save on saturated fat and calories, and load up on flavor. Mix together spinach salad, cucumber, carrots, and any other non starchy vegetables you have in the refrigerator. Add 1/2 cup beans (if canned you should rinse in water first) for good quality carbohydrate, protein, and fiber. Use vinegar and one teaspoon of olive oil for dressing. I like to add fresh garlic and hot pepper to my dressing for added flavor.

Open-Faced Roasted Turkey Sandwich With Sweet Potato 'Fries'

Roasted turkey tenderloins are a great alternative to chicken. Turkey tenderloins are part of the turkey breast – they are low in calories and fat, and you can find them at the local grocery store. I like to make a big batch and use the leftovers for lunch sandwiches. You can place one turkey tenderloin on one slice of whole grain bread, top with sauteed spinach and a handful of leftover sweet potato fries for added fiber, vitamin C, and beta carotene.

*Quick tip: To save on fat and calories roast sweet potatoes in the oven with garlic and olive oil. Keep the skin on for added fiber.

Roasted Pepper and Onion Chicken Burger

Save on saturated fat and calories by swapping ground beef for lean ground chicken.

Add chopped veggies like peppers and onions for added texture, flavor, and fiber. You can grill the burgers or bake them in the oven. Place a burger between a whole grain bun or avoid the bun altogether to save on carbohydrates and place your burger on top of green salad with 1/2 cup black beans and 1/4 cup shredded low-fat mozzarella cheese. Sources:

American Heart Association. Fish and Omega 3 Fatty Acids. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Fish-and-Omega-3-Fatty-Acids_UCM_303248_Article.jsp

Source, very well.com Reposted by, PHYNXRIZNG