Ingredients 1 C couscous (try whole-wheat couscous) 1 tsp olive oil 2 Tbsp walnuts, coarsely chopped ¼ tsp salt ⅛ tsp black pepper ½ tsp pumpkin pie spice or cinnamon 1⅓ C water 2 Tbsp raisins ½ C carrots, rinsed, peeled, and shredded or thinly sliced; cut in half		calories 218 Total fat 4 g Saturated fat 0 g Cholesterol 0 mg Sodium 155 mg Total fiber 3 g Protein 6 g Carbohydrates 39 g Potassium 168 mg
Directions 1 In a 4-quart saucepan over medium heat, cook and stir couscous, olive oil, walnuts, salt, pepper, and spice just until couscous begins to brown. 2 Slowly add water, then raisins and carrots.  Cover.  Bring to a boil over high heat. 3 Remove from the heat, and let stand for 10 minutes. 4 Fluff with a fork.  Serve immediately.

healthyeating.nhlbi.nih.gov/recipedetail.aspx?linkId=1&cId=8&rId=56

Vegan style  (Serves 6)  Serve this dish with tostada chips.

• 2-3 cups pre-cooked brown rice
• 1 medium (1-½ pounds) eggplant, baked 45 minutes,
  skin peeled off, then drained in a strainer while mashing
• 1 red onion, cleaned and finely chopped
• 1 medium yellow or zucchini squash, carefully washed and finely chopped
• ½ pound firm tofu, drained approximately 15 minutes and crumbled
• ½ cup frozen or fresh green chile peppers, finely chopped
• ¼ teaspoon oregano
• 1 Tablespoon ground cumin
• ½ teaspoon salt
• 4-6 whole fresh bell or poblano peppers,
  stems and seed sacks removed (Cut around the stem base;
  the whole seed sack will come out;
  then wash and drain the inside of the peppers.)

Preheat oven to 375 degrees. Mix the rice, vegetables, tofu, and seasonings in a bowl. Stuff the hollowed-out peppers with the mixture. Set the stuffed peppers in a non-stick baking pan, preferably on their sides. Put a little water in the pan as well. Cover and bake for about 30 minutes. Be sure to check the stuffed peppers so they don’t overcook and dry out. Remove from oven, and cover each pepper with salsa to taste.

http://www.vrg.org/recipes/vjnewmex.htm

Whether breakfast, lunch or dinner,tacos make a tasty main dish.  Additions of ingredients, including spices, can vary the tastes and keep things interesting.  Multiple taco combos and recipes are found at:  www.eatthis.com/taco-recipes-taco-tuesday/.

Thank you for this contribution from our own Claudia Johnson, Administrative Assistant.  Something warm and aromatically rich with spices may soothe and calm your harried day or night.

Dry ingredients:

• 2 cups almond flour
• 2 tsp cinnamon
• 2-3 packets Stevia (reg or vanilla)- alternately can use the liquid stevia in the wet ingredients
• 1/2 tsp salt
• 1/2 tsp baking soda
• 1/4 tsp cloves
• 1/4 tsp nutmeg

Wet ingredients:

• 1 can unsweetened pumpkin puree
• 3 eggs slightly beaten
• 3 Tbsp almond milk (unsweetened- I like the vanilla flavored)

In separate bowls

• Mix dry ingredients well
• Mix pumpkin and milk, then add eggs

Pour/ mix wet into dry ingredients completely

Mix dry ingredients well.

In second bowl, mix pumpkin and milk, then add eggs

Pour/ mix wet into dry ingredients completely

On preheated iron or non-stick skillet (medium/medium-low heat), drop 3 large spoonfuls of batter and spread/flatten each slightly to 4-5 inch rounds.

Let cook about 5 minutes before flipping. Pancakes may fall apart easily.  Just mash together and flip to continue cooking.  Remove when lightly browned on both sides, with centers firmed up. For a topping, add a little cinnamon and plain yogurt instead of syrup.  Sugar free syrups are also available.These pumpkin wonders can be frozen and quickly thawed for some measured snacking treasures.

• Makes about 10-11 pancakes.

After a morning of cross-country skiing or sledding with the kids, nothing’s more warming than a bowl of hearty vegetable soup for lunch. We frequently make a double batch, freezing half for another meal. Team this soup with some crisp winter apples or pears and a serving of low-fat Cheddar cheese, and you’re ready for company.
Ingredients:
ƒ 2 teaspoons extra virgin olive oil
ƒ ½ pound leeks, trimmed, split in half lengthwise, and well rinsed
ƒ 1 medium white onion, chopped
ƒ ½ pound carrots, thinly sliced on the diagonal
ƒ 2 large celery ribs, thinly sliced on the diagonal
ƒ 2 tablespoons dried lentils, rinsed and picked over
ƒ 2 tablespoons dried split peas, rinsed and picked over
ƒ 2 tablespoons dried small white beans, rinsed and picked over
ƒ 1 teaspoon dried thyme
ƒ ½ teaspoon freshly ground pepper
ƒ 2 quarts fat-free, reduced sodium chicken or vegetable broth
ƒ One 14½-ounce can no-salt-added plum tomatoes, drained & chopped
ƒ ¼ pound spinach, stems discarded

Directions:
1) In a large soup pot, heat the oil over medium-low heat. Thinly slice the leeks and add them to the pot along with the onion. Cook, stirring, until the vegetables wilt, about 5 minutes.
2) Add the carrots, celery, lentils, peas, beans, thyme, pepper and broth. Bring to a boil. Reduce the heat and simmer, covered, for 45 minutes, stirring occasionally.
3) Stir in the tomatoes and continue to simmer, covered, for another 15 minutes, until the white beans are tender.
4) Stir in the spinach and simmer, uncovered, until wilted, about 3 minutes.
5) Ladle into soup bowls and serve.

Nutritional Analysis:
ƒ Calories: 130 calories (20% calories from fat)
ƒ Total Fat: 3 g
ƒ Saturated Fat: 0.5 g
ƒ Protein: 9 g
ƒ Carbohydrates: 21 g
ƒ Dietary Fiber: 5 g
ƒ Cholesterol: 0 mg
ƒ Sodium: 130 mg
ƒ Potassium: 120 mg

Hot winter soup will relax and rejuvenate you!