Improve Memory

If you're a fan of dynamic duos, here's a new pair your brain will love: exercise and less salt. This team can slash the fuzzy thinking and memory lapses that come with extra birthdays by (get this) two-thirds or more.

A big reason is how good this pair is for your arteries. It keeps 'em flexible and clog-free, and protects against high blood pressure. That's great. But did you know that healthy arteries are at least as important for your brain? They're its fuel lines, constantly delivering the oxygen and blood sugar your gray matter gobbles up -- fully 20 percent to 25 percent of what's in your bloodstream. That fuel supply is what keeps your brain humming and you able to balance your checkbook, follow crazy plot twists in the new Sandra Brown thriller, and remember your grandkids' parakeet's name.

Take that as extra motivation to do your daily 30-minute walk instead of surfing the Web for another half-hour, and to grab a handful of cherry tomatoes instead of salty tortilla chips when you get back.

Don't stop there. Turning this dynamic duo into a terrific trio is even better. Give your brain a regular dose of omega-3s from salmon, trout, walnuts, canola oil and algae-based omega-3 capsules. Omega-3s not only guard against memory decline, they even protect against brain damage after a stroke. Wow. Aim for 900 mg every day of DHA, the omega-3 your body likes best. That's what this dynamic duo takes!

Agave Nectar Salmon

Ingredients

4 serving sized pieces of wild caught salmon

1 red onion, sliced

4 scallions, sliced

4 cloves of garlic, chopped


Sauce:


1/3 cup extra virgin olive oil

1/3 cup raw organic agave nectar

Fresh lime juice from two large limes

A tiny, secret pinch of cinnamon


Instructions

1. Tear off eight pieces of foil; two for each piece of salmon.Place one serving of salmon on one piece of foil. Season with a little sea salt and fresh ground pepper.


2. Combine the olive oil, agave, lime juice and touch of cinnamon in a glass measuring cup. Pour the sauce all over the salmon pieces.


3. Sprinkle the salmon with onions, scallions and garlic. Place the remaining pieces of foil on each serving and fold the edges to create a packet.


4. Bake in a preheated oven for roughly 20 minutes, till it flakes easily- but is not dried out.

Warm Quinoa Salad

Ingredients

Extra virgin olive oil

1 clove garlic, minced

About 1/2 to 2/3 cup cooked quinoa per person

1 generous cup washed organic baby spinach leaves per person

A handful of organic grape tomatoes per person, halved

1 scallion per person, washed, sliced

Sea salt and fresh ground pepper, to taste

Sprinkle of nutmeg

Sprinkle of fresh or dried herbs- parsley, thyme, basil, or mint
Squeeze of fresh lemon juice

Instructions:

1. Gently heat a large pan (I used a wok). Pour in some extra virgin olive oil. Add the garlic; stir and warm the oil for a minute. Add the cooked quinoa and heat through. Add the baby spinach leaves, tomatoes and scallions. Season with sea salt and fresh ground pepper. Sprinkle with nutmeg and herbs. Stir to mix. Sprinkle with lemon juice and stir. When the spinach begins to wilt remove from heat (I don't like soggy spinach so I cook this very quickly).

Warm Coleslaw

Ingredients

1/2 head of medium cabbage, cored

1 medium carrot

2 tablespoons olive oil

3 tablespoons rice vinegar

2 tablespoons maple flavored agave syrup

1 tablespoon Thai Kitchen Spicy Chili Sauce

1 tablespoon fresh lime juice

1/2 teaspoon ground ginger

1/2 teaspoon fine sea salt


Instructions
1. Using a large sharp knife, slice the cabbage into thin strips. Rinse in cold water and drain. Wash, trim and grate the carrot.

2. Toss the cabbage and carrot into a large skillet and set it on low-medium heat. Let the cabbage heat through and soften a bit- about three to four minutes.

3. Meanwhile make the dressing. In a glass measuring cup whisk together the olive oil, rice vinegar, agave syrup, chili sauce, lime juice, ginger and sea salt. Pour the dressing all over the cabbage and lightly toss it to coat.

4. Heat through another two to three minutes, just till slightly wilted- not overly soft. I like the cabbage tender-crisp.

5. Remove from heat and scoop the warm slaw into a bowl.

Add:

1 tablespoon chopped fresh mint leaves
3 tablespoons sliced almonds

6. Toss gently. Serve as a side dish

Quinoa and Mint Salad

Ingredients


1 cup dry quinoa

2 tablespoons extra virgin olive oil

Juice from 2 limes

2-3 fresh mint sprigs, leaves removed and chopped

2 tablespoons chopped fresh cilantro leaves or parsley

Sea salt and fresh ground pepper, to taste

A handful of sweet and ripe cherry or grape tomatoes, quartered

2 tablespoons diced red onion- or use 2 chopped scallions

1 garlic clove, minced

Instructions

1. First, rinse your quinoa in a sieve (it's tiny so the usual colander might not do).

2. Cook the quinoa as you would raw rice: in 2 and 1/4 to 2 1/2 cups fresh salted water, covered, until all of the water is absorbed.


I use my rice cooker to do this. The quinoa turns out fluffy, tender and perfect.


3. Scoop the cooked quinoa into a bowl and add the rest of the ingredients, tossing lightly with a fork until combined.


4. Taste test and adjust seasonings.


5.Cover and chill- the longer, the better. In fact, I think this salad tastes better the second day- so plan ahead and make it the day before

Cucumber Salad

Ingredients:
For the salad:

1 large cucumber, peeled and cut into chunks

2-3 smaller cucumbers, peeled leaving stripes of skin, sliced into coins

1/3 to 1/2 of a medium red onion, diced fine, to taste

1 large ripe heirloom tomato

For the dressing:

1/4 cup white wine vinegar

1 tablespoon balsamic vinegar

1 tablespoon good tasting olive oil

2 teaspoons raw organic agave nectar, or more to taste

A tiny pinch of sea salt, or to taste (you can always add more- don't add too much)

Fresh ground pepper, to taste

Instructions:
1. a large non-reactive bowl combine the cut and sliced cucumbers with the diced onion and tomato.

2. Whisk your dressing ingredients in a glass measuring cup until frothy and pour all over the cuke salad. Gently toss to coat. Cover and chill at least an hour before serving.

Sweet Potato Stew

Ingredients

1 tablespoon light olive oil

1 tablespoon red or green Thai Kitchen curry paste- hot or mild, to taste (start with less if you prefer it mild)

1/2 teaspoon cinnamon

1 medium red onion, peeled, diced

4 cloves garlic, minced

1 medium sweet potato or yam, peeled, diced

1 large yellow bell pepper, cored, seeded, diced

1 jalapeño or other hot chile pepper, seeded, diced fine

1 14-oz. can black-eyed peas, rinsed, drained

1 14-oz. can white beans, rinsed, drained

1 14-oz. can black beans, rinsed, drained

1 quart light broth

1/2 cup 100% natural peanut butter melted in a half cup of boiled hot water (for one cup total)

1/2 teaspoon crushed hot red pepper flakes, or more, to taste

2 tablespoons chopped fresh cilantro

Juice from 1 big juicy lime

1-2 teaspoons Stevia or raw agave nectar, to taste

Sea salt and black pepper, to taste


For garnish:


Chopped fresh cilantro or parsley

Instructions
1. Heat the light olive oil in large soup pot.

2. Add the curry paste and cinnamon; stir for a minute to infuse the oil with spice. Add the onion, garlic, sweet potato, yellow pepper and jalapeño. Stir and cook the veggies for 5-7 minutes, until softened.


3. Add the black-eyed peas, white and black beans, broth, melted peanut butter, red pepper flakes and cilantro.


4.Bring the soup to a high simmer, cover, and lower the heat; keep the soup on simmer and cook until the vegetables are tender, about 25 to 30 minutes.


5. Stir in the lime juice and brown sugar or agave. Season with sea salt and ground pepper, to taste. Warm through and taste for seasoning adjustments.

Jalapeno Hummus

Ingredients
1 16-oz. can chilled chickpeas or garbanzo beans, drained, rinsed

Juice of one large fresh lime

1-2 tablespoons peanut butter

3 cloves fresh garlic

2 heaping tablespoons pickled jalapeños

1-2 tablespoons olive oil

2 tablespoons fresh cilantro leaves

Pinch of cumin, to taste

Red pepper flakes, to taste

Pinch of sea salt, to taste

Instructions
Combine all of the ingredients in a food processor until smooth.

Lemon-misso Salad

Ingredients


4 ounces (about 8 cups) mixed baby lettuces

1/2 small head radicchio, chopped

1 (15-ounce) can no-salt-added garbanzo beans, rinsed and drained

1 1/2 cups cooked and cooled wheat berries or barley

1 bunch radishes, whole, halved or quartered

1 cucumber, thinly sliced

3 tablespoons lemon juice

3 tablespoons unsweetened apple juice

3 tablespoons white miso paste

1 shallot, finely chopped


Instructions:
1. In a very large bowl, combine lettuce, radicchio, garbanzos, wheat berries, radishes and cucumber.

2.In a small bowl, whisk together lemon juice, apple juice, miso, shallot and 1 tablespoon water. Drizzle dressing over the salad and toss.

Raspberry and Walnut Salad

Ingredients

4 teaspoons red wine vinegar

1 tablespoon natural raspberry fruit spread

1/2 shallot, minced

1/4 teaspoon fine sea salt

1/8 teaspoon freshly ground black pepper

1 tablespoon walnut oil

6 lightly packed cups Bibb or Boston lettuce leaves (about 4 ounces), torn into pieces

1 (6-ounce) package fresh raspberries

1/3 cup walnut halves, toasted and coarsely chopped


Instructions:

1. In a large bowl, whisk together vinegar, fruit spread, shallot, salt, pepper and 1 tablespoon water. Whisk in the walnut oil until dressing thickens slightly. Add lettuce and raspberries and toss to coat. Spread over a platter and top with walnuts.

Whole Wheat Couscous

Ingredients:

1 cup whole-wheat couscous

1 tablespoon apple cider vinegar

1/2 teaspoon Dijon mustard

1/4 teaspoon sea salt

1/4 teaspoon ground black pepper

2 tablespoons extra-virgin olive oil

2 organic nectarines, diced

1 bunch watercress, stems removed and leaves sliced (about 1 1/2 cups packed leaves)

1/2 cup pistachios, chopped

1/4 cup thinly sliced shallot


Instructions:
1. Bring 1 1/2 cups water to a boil in a medium saucepan. Stir in couscous, cover and remove from heat. Let stand 5 minutes, then fluff with a fork.

2. Meanwhile, in a large bowl, whisk together vinegar, mustard, salt and pepper. Whisk in olive oil in a thin steady stream until dressing thickens.

3. Add couscous, nectarines, watercress, pistachios and shallots to bowl and toss to combine. Serve warm or chilled.

Brown Rice and Shrimp

Ingredients:

2 teaspoons extra-virgin olive oil

1 leek, white and light green parts only, sliced

Salt and ground black pepper

1 cup long-grain brown rice

1 cup water or broth

8 ounces bottled clam juice (or water)

1/2 pound raw peeled shrimp, sautéed or grilled

1 head radicchio, cored and roughly chopped

1/4 cup total chopped fresh parsley and tarragon


Instructions:

1. In a medium saucepot, sauté leeks and salt and pepper in warmed oil over medium-high heat, stirring often, about 6–8 minutes.

2. Stir in rice, water or broth and clam juice and bring to a boil. Cover, reduce heat to medium-low and simmer until liquid is completely absorbed, about 45 minutes.

3. Remove covered pot from heat and let sit 10 minutes; uncover and fluff with fork. Transfer to large bowl, add shrimp, radicchio and herbs and toss to combine.

White Bean Soup

Ingredients:
2 tablespoons extra-virgin olive oil

1 cup diced yellow onion

4 large garlic cloves, roughly chopped

1 (32-ounce) box low-sodium vegetable broth

4 cups packed chopped kale

1 (14.5-ounce) can Italian-style diced tomatoes

1 (14.5-ounce) can no-salt-added cannellini beans, drained and rinsed

1 (14.5-ounce) can sliced carrots, drained, or two large carrots, peeled and sliced

Instructions:
1. In a large saucepan, heat olive oil over medium heat.

2. Add onion and cook 3 minutes.

3. Add garlic and cook 2 minutes longer.

4. Add broth, kale and tomatoes (and fresh carrots, if using) and cover. Cook 5 minutes or until kale is tender. Add beans and canned carrots and heat thoroughly. Serve hot.

Breakfast Pizza

Ingredients

1 medium red potato, diced

4 teaspoons extra-virgin olive oil, divided

2 tablespoons water

Sea salt to taste

Pepper to taste

1/4 cup onion, finely diced

2 eggs, lightly beaten

2 whole wheat pitas

1/4 cup grated cheddar cheese

1/4 cup of your favorite salsa

Additional topping ideas

Jalapeño slices

Low-fat Mozzarella cheese

Sliced Roma tomatoes

Avocado slices or guacamole


Instructions:

1. In a small saucepan, cook the diced potato in 2 teaspoons of olive oil and approximately two tablespoons of water, covered, for 10 to 15 minutes, or until tender, stirring often.

2. While potato cooks, sauté onion in the remaining 2 teaspoons of oil. Add beaten eggs and gently scramble until just cooked.

3. Place egg mixture on pitas. Top with potatoes and cheese.

4. Toast in a toaster oven or in a regular oven until cheese is melted and pita is hot and slightly toasted. Remove from oven and top with your favorite salsa.

Good For You Spices

There are lots of ways to spice up your life. Why? Because what spices up your taste buds often is so good for your heart that the benefits translate to your love life.

Here's the latest: Many spices can zap the effects of dangerous fats. Yep, adding 2 tablespoons of zesty seasonings like rosemary, oregano, cinnamon, turmeric, black pepper, cloves, garlic powder and paprika (yummy, right?) to a high-fat meal cuts its risky triglycerides -- bad fats that linger in fat cells -- by a welcome 30 percent. High triglycerides (100 mg/dl or more) inflate your risk for heart disease.

That's not all. These same spices also help keep your blood sugar steady. And they increase cell-protecting activities in your blood, which defend you against many diseases, from arthritis to cancer. And they make sex better by increasing artery function, though we'll save that for another column.

Why not carry a packet of ball-park mustard in your pocket or purse and squirt it on practically everything. Like many yellow mustards (not Dijon), it's rich in turmeric, the source of cancer/arthritis/Alzheimer's-fighting curcumin.

Sprinkle these seasonings on almost anything. Add combos to chicken and fish; stir them into marinades; toss 'em into soups, sauces, veggies and salads; use 'em to zing up omelets and sandwiches. Use spice to spice up your life, and your love life will benefit, too.

Chicken Tenders

Ingredients:


•1/2 cup quick cooking oats, crushed

•1/3 cup pecans, finely chopped

•4 boneless, skinless chicken breasts, cut into 1-inch strips

•2 egg whites

•1 tsp dried basil

•2 tbsp Dijon mustard

•2 tbsp honey

•1/2 tsp paprika

•Low-fat cooking spray

Instructions:

1.Preheat the oven to 400 degrees Fahrenheit, and then lightly coat a baking sheet with cooking spray.

2.In a large zip-lock bag, mix together the oats, pecans, paprika and parsley.

3.Lightly beat the egg whites and dip the chicken pieces into them.

4.Next, place the egg-covered chicken into the bagged mixture and shake
until the chicken is coated.

5.Place the chicken pieces on the baking sheet and cook for 10 to 12 minutes. When the chicken is done the juices will run clear.

6.Finally, mix the honey and mustard together to make the dipping sauce. Serve alongside the chicken.

Bedtime snacks

Snacking Goal: Tame cravings
Cap off your day with this optional mini-meal if you are genuinely hungry after an active day. At night, eat a snack that is made up mostly of high-quality protein. Protein-rich foods supply ready amino acids for repair of muscle during sleep – and rest is when muscle repair occurs. Foods with casein, a primary protein in dairy products, are a good choice as they provide a slow release of amino acids into the bloodstream, which builds muscle and can prevent muscle breakdown overnight.

Try:
•1/2 cup low-fat cottage cheese + apples slices

•Fruity UltraMeal Shake: 2 scoops UltraMeal powder+ 8-10 oz water + 2 strawberries + 1/4 cup blueberries

•1 low-fat string cheese + 1 small pear

Post-workout snacks

Postworkout Snack:

Snacking Goal: Repair and jumpstart muscle recovery.
Known in bodybuilding circles as the “window of opportunity,” this is a prime time to snack. That’s because within 15 minutes of completing your workout, your muscles are like sponges waiting to refill their glycogen stores. So for effective rebuilding and recovery of muscles, eat a carb- and protein-rich snack that’s very low in fat. After a 30-minute workout, combine a mixture of different types of high-carb foods like fruits, whole-grains with high-protein foods like lean meat, low-fat cheese, yogurt and protein.

Try:
•UltraMeal shake, 1 slice whole grain bread, 1 tbsp natural peanut butter

•1/2 oz parkt-skim mozzarella, 1 oz turkey breast, 1 6-inch whole wheat tortilla, 2 tbsp salsa

•1 1/2 oz roasted unsalted soy nuts + 1 medium fresh orange

Pre-workout Snacks

Preworkout Snack:

Snacking Goal: Energize your workouts.

Rev up your workout energy in two ways: Eat a carb-rich snack within an hour or two before you exercise and you’ll be able to exercise harder and consequently burn more calories. “Preworkout snacks should be light, easily digested and lower in fat – so there is no decrease in blood flow to the muscles. Secondly, drink water before you go. The American Council on Exercise (ACE) suggests drinking 16 to 20 ounces of water to prevent dehydration and improve performance.

Try:
•3 rye crisp crackers with 1/2 cup low-fat cottage cheese + 1 small piece of fruit

•1/2 whole grain English muffin, 2 tbsp hummus, 1/2 cup fresh berries

•1 cup vegetable soup + 3 small whole-grain crackers + 1/2 cup sugar-free applesauce

Morning Snacks--Pre-workout

Morning Snack:


Snacking Goal: Boost your energy level and glycogen stores.
Are you at the gym before the crack of dawn? You don’t want to run on empty and risk early fatigue from low blood sugar levels. Research shows that the best way to mitigate that is to eat a small meal rich with carbohydrates that do not spur a spike in blood sugar. Because low-glycemic carbs elicit a lower blood sugar response, they may boost the body’s use of body fat for energy.

Try:
•1 slice whole-grain bread with 1 tbsp natural peanut butter + 1 cup protein-fortified skim milk

•1/2 cup whole-grain cereal + 1 cup low-fat milk + 1/2 cup blueberries

•1 packet plain oatmeal made with 1 cup low-fat milk + 1/2 cup chopped walnuts

Afternoon snacks

Afternoon snack:


Snacking Goal: Calm your cravings, restore glycogen levels.

Hitting the 3:00 p.m. energy slump can be avoided by snacking two hours after lunch. Doing so has many benefits: It will keep your blood sugar stable and it will also facilitate muscle recovery and keep glycogen levels up. “A snack that contains fiber, some protein and healthy fat slows digestion and provides more of a time-release supply of energy, rather than a big gush at one time (like from sweets or starchy snacks.

Try:
•1 medium whole-grain tortilla + 2 tbsp hummus + 2 tomato slices + 4 cucumber slices + 1 oz tuna

•1 small pita, 3 oz chicken breast, 1/2 cups cucumber slices, 1 slice tomato

•1/2 cup whole-grain couscous + 4 ounces cubed tofu + 1/2 cup broccoli + 1 tsp olive oil + 1 tbsp balsamic vinegar

Spinach Soup

Ingredients

1 tsp olive oil

1 yellow onion

1 celery stalk

2–4 cloves of garlic, finely diced

2 large pieces of fresh ginger, finely diced

Chili powder or fresh chili, to taste

1/2 large avocado

1 lb cherry tomatoes

1 cup low-sodium chicken stock

3 cups of water

2 handfuls fresh spinach

Sea salt and freshly ground black pepper, to taste

Instructions:
1.Chop celery and onion into bite-sized pieces. Set aside.

2.Heat oil in a nonstick pan. Sauté onions until soft, then add the celery, garlic, ginger and chili. Simmer on low heat for about 5 minutes.

3.Meanwhile, purée the avocado in a food processor. Remove and set aside.
4.Add the tomatoes, stock and water into the pan and simmer for about 15 minutes.

5.Pour the entire soup into a food processor and purée until smooth. Then add the soup back into the pan; simmer on low heat to warm through.

6.Stir in the avocado purée and spinach to thicken soup. Serve with a drizzle of extra virgin olive oil to make sure all the fat-soluble vitamins are absorbed.

Spanish Style Quinoa

Ingredients:
1 tbsp olive oil

2 cups onion, chopped

1/2 red or green bell pepper, chopped

2 cloves garlic, minced

1 cup uncooked quinoa, rinsed

1 14.5-oz can diced tomatoes with green chiles, undrained

1 cup water or vegetable broth

2 tsp chili powder

1 tsp cumin powder

1/2 tsp sea salt

3/4 cup frozen peas or 1 14.5-oz can pinto beans, drained and rinsed (optional)

1/4 cup green onions, sliced

Instructions:
1.Heat oil in a deep skillet over medium heat. Add onion, bell pepper, garlic and uncooked quinoa. Sauté, stirring occasionally, until the onions are soft and the quinoa is golden, about 7 to 9 minutes.

2.Add tomatoes, water or broth, chili powder, cumin powder and sea salt. Cover and simmer for about 20 minutes, or until the quinoa is cooked and the liquid is absorbed. Add frozen peas or pinto beans, remove lid and simmer until any remaining liquid evaporates and peas/beans are heated through.

3.Garnish with green onions.

Turkey Salad Wraps

Ingredients

Salt to taste

1 1/4 to 1 1/2 pounds skinless, boneless turkey breast fillets

1/4 cup olive oe canola oil mayonnaise*

1/4 cup lowfat yogurt

2 teaspoons lime juice

1/2 teaspoon ground cumin

Pepper to taste

2 stalks celery, chopped

1/2 red onion, finely chopped

1 jalapeño pepper, finely chopped

4 whole wheat tortillas

1 pint alfalfa sprouts

Instructions:

ONE: Bring 2 quarts water and 1 teaspoon salt to a simmer in a medium pot over low heat. Add turkey and simmer 10 to 12 minutes, or until cooked through. Transfer to a plate and set aside to let cool for 15 minutes, then cut into 1/2-inch cubes.

TWO: Whisk together mayonnaise, yogurt, lime juice, and cumin in a small bowl; season with salt and pepper. Add cooked turkey, celery, onions, and jalapeños and toss to coat.

THREE: Spoon about 1 cup of the turkey salad onto each tortilla, then top with a generous handful of sprouts. Roll up and serve immediately.

Veggie Pita Pockets

Ingredients

1 whole wheat pita bread, halved

1/2 cup hummus

1/3 cup lightly packed shredded lettuce or baby spinach

1/2 cup assorted raw vegetables such as halved cherry tomatoes, shredded
carrots or sliced cucumbers or avocados

Instructions:

Spread half of the hummus inside each pita half then fill with lettuce and vegetables and serve.

Tangy Tuna Salad

Ingredients

1/4 cup lowfat yogurt

1/4 teaspoon curry powder

2 tablespoons chopped green onions

1/2 teaspoon lemon zest

1 tablespoon finely chopped dill

1/4 cup chopped celery

1 to 2 tablespoons seedless raisins

1 can Tongol or Albacore Tuna (salted or unsalted), drained

Sea salt to taste

3 slices whole wheat sandwich bread

3 leaves butter lettuce

Instructions:Put yogurt, curry powder, green onions, zest, dill, celery, raisins, tuna and salt into a large bowl and mix well. Cover and refrigerate for at least 30 minutes, then spread on bread, top with lettuce and serve sandwiches

Veggie Burger

Ingredients

2 tablespoons canola oil, more if needed

1 clove garlic, chopped

1 small onion, chopped

1/2 red bell pepper, diced

1/2 yellow bell pepper, diced

2 teaspoons ground Peppercorn Blend

1 teaspoon oregano

1 teaspoon ground cumin

1 teaspoon paprika

1 teaspoon salt

2 (14-ounce) cans Organic Garbanzo Beans, drained and rinsed

1/2 cup whole raw almonds

2 large eggs

1/3 cup chopped fresh cilantro

Juice and zest of one lemon

2 cups whole wheat breadcrumbs, more if needed

For Serving
2 thinly sliced roma tomatoes
1 thinly sliced red onion

Instructions:

ONE: Heat 1 tablespoon of the canola oil in a large sauté pan over medium heat. Add garlic, onion and bell peppers. Cook, stirring frequently, until onions and peppers are soft, 5 to 7 minutes. Stir in ground pepper, oregano, cumin, paprika and salt, cooking for 1 minute to bring out flavors.

TWO: Place sautéed pepper and onion mixture in a food processor with beans, almonds, eggs, cilantro, lemon zest and lemon juice. Pulse to combine. Add breadcrumbs and pulse until incorporated. The mixture should be thick yet slightly chunky. Chill mixture 10 to 15 minutes, until firm. Add more breadcrumbs if mixture seems too wet or warm water if the mixture seems dry.

THREE: Heat remaining tablespoon oil in a pan over medium heat. Spoon mixture into pan to form patties about 1/2-inch think and 3 inches across. Make 4 to 6 patties, being careful not to overcrowd the pan. While patties cook, grind some extra pepper over the tops of the burgers. Cook 4 to 5 minutes per side, until golden brown. Remove from the pan and cook remaining patties, adding more oil as needed. Serve on toasted challah rolls topped with tzatziki, tapenade, tomatoes and red onions.

Cooked patties can be refrigerated for up to 1 week or frozen for 2 months.

Alternate toppings: Cilantro pesto, crumbled feta and sliced roasted red peppers.


Nutrition
Per serving (2 patties/13 oz/357g-wt.): 540 calories (170 from fat), 19g total fat, 2.5g saturated fat, 55mg cholesterol, 1290mg sodium, 78g total carbohydrate (12g dietary fiber, 12g sugar), 21g protein

http://www.wholefoodsmarket.com/recipes/2320

Tags: Entertaining, Vegetarian

Note: We've provided special diet and nutritional

Portobello Sandwich

Ingredients

2 large portobello mushrooms, stems removed

1/4 cup + 1 tablespoon prepared balsamic vinaigrette,* divided

2 pieces whole-wheat, whole grain bun

2 slices mozarella cheese

2 jarred roasted red peppers, drained well

Handful arugula leaves

Instructions:
ONE: Marinate mushrooms at room temperature in 1/4 cup of vinaigrette for about 20 minutes.

TWO: Preheat broiler. Broil mushrooms about 3 inches from the broiling element 6 to 7 minutes per side, until lightly browned.

THREE: Halve bun horizontally and place the cheese on one side of the bread. Cut the broiled mushrooms into l-inch-thick slices diagonally and arrange them over the cheese. Place the peppers over the mushrooms and top with the arugula. If you like, sprinkle a little vinaigrette over the arugula. Close up the sandwiches and serve.

Serves two

Chicken and Broccoli Stir-fry

Ingredients

8 ounces whole wheat linguine

3/4 cup low-sodium chicken broth

3 tablespoons low sodium soy sauce

1 teaspoon rice vinegar

1/4 teaspoon red pepper flakes

2 teaspoons cornstarch or Xantham gum

2 tablespoons expeller-pressed canola oil, divided

1 pound boneless, skinless chicken tenderloins, cut into strips

3 cloves garlic, minced

2 teaspoons minced peeled fresh ginger

3 cups small fresh broccoli florets (from about 1 large crown)

1 carrot, peeled and cut into thin strips

Instructions:
ONE: Cook linguine according to package instructions, drain and keep warm.

TWO: Meanwhile, combine broth, soy, vinegar, pepper and cornstarch in a bowl. Heat a wok or heavy skillet over high heat. When very hot, add 1 tablespoon oil.

THREE: Add chicken and stir-fry until lightly browned, about 2 minutes. Remove from wok and set aside. Add remaining oil, garlic and ginger; stir-fry 30 seconds. Add broccoli and carrot; stir-fry 2 minutes. Add soy mixture and chicken, stir well, and cover.

FOUR: Lower heat to medium and simmer until vegetables are tender, about 3 minutes. Toss with linguine and serve.