Make Healthy Meals

Vegetables:

1 can of wax beans (drained and rinsed)
1 can of red kidney beans (drained and rinsed)
1 can of French-style green beans (drained and rinsed)
1 can of small sweet corn kernels (drained and rinsed)
1 red pepper (cut into slivers)
1 red onion (sliced into very thin rings)

Dressing:

2/3 cup of sugar
1/3 cup of olive oil
2/3 cup of cider vinegar
1 teaspoon of salt
teaspoon of pepper
1 tablespoon of parsley

1) Place all of the vegetables in a stainless steel or glass bowl.

2) Mix all of the dressing ingredients in a saucepan.

3) Bring the ingredients just to a boil.

4) Pour the mix immediately over the vegetables in bowl.

5) Thoroughly stir to mix the dressing with the ingredients.

6) Transfer the mix to a non-plastic serving dish with a lid.

7) Chill the salad well, which may take at least two hours before serving.

1 pound uncooked red potatoes, small, scrubbed
1 spray cooking spray
2 pounds uncooked boneless, skinless chicken breast
3/4 pounds green snap beans
2 medium celery, stalks, thinly sliced
4 oz grapes, green, seedless, halved (about 1 cup)
1/4 cup fresh lemon juice
1/4 cup reduced-sodium chicken broth
1 Tbsp Dijon mustard
3 Tbsp fresh tarragon, leaves, chopped
1/2 tsp table salt
1/4 tsp black pepper, freshly ground
1/4 cup olive oil

Place potatoes in a large pot of boiling water over high heat; cook until tender when pierced with a fork – about 20 minutes. Using a slotted spoon or strainer, remove potatoes from water and set aside but maintain waters boil.

Meanwhile, coat broiler rack with cooking spray; preheat broiler. Broil chicken five inches from heat, turning occasionally, until cooked through – about 10 minutes; set aside

Add green beans to boiling water and blanch until tenderly crisp – about 1 1/2 to 2 minutes; using a colander drain over sink.

Slice cooled chicken into bite-size chunks and place in a large serving bowl. Slice potatoes into 1-inch chunks and cut green beans into 1-inch pieces; gently toss with chicken. Add celery and grapes.

To prepare the dressing: in a small bowl, whisk lemon juice, broth and mustard; whisk in tarragon, salt and pepper. Drizzle in oil in a slow stream, whisking all the while, until dressing turns creamy, about 1 minute. Toss salad with dressing, taking care not to break up potatoes. If desired, cover and refrigerate for up to 2 days.

Makes about 1 1/2 cups per serving.

6 slices of Pancetta
2 ounces of pine nuts
Large bowl of salad leaves, enough for four (try adding a variety of leaves such as rocket, red, and green leaf)
1 spring onion, finely sliced
olive oil
Juice of half a lemon
Salt

Cut the pancetta into small pieces. Place in a non-stick frying pan and cook over low heat for approximately 2 minutes. Set aside.

Prepare the salad in a bowl add your salad leaves and toss with 2 tablespoons olive oil, the juice of half a lemon and a little salt. Serve salad onto individual plates and top with pancetta, a few pine nuts and a few spring onion slices and serve.

For additional taste add a little grated parmesan cheese.

This salad is very quick and easy to make, yet makes a nice lunch or light dinner. Its packed with fiber.

1 can of mixed beans, drained
1 tablespoon finely chopped cilantro (also known as coriander)
2 tablespoons lemon juice
Zest of of a lemon
1 tablespoon extra-virgin olive oil
small red onion, finely sliced
1 tomato, diced into small pieces
Salt and pepper to taste
2 tablespoons crumbled feta cheese

Mix all ingredients in a large bowl and toss together. Serve sprinkled with feta cheese and whole wheat nutty bread.

2 cups of mixed Mediterranean vegetables such as tomatoes, peppers, zucchini and eggplant.
2 teaspoons olive oil
2 teaspoons balsamic vinegar
1 cup green lentils, rinsed well and drained (preferably French puy, or alternatively you can use canned lentils if youre in a hurry)
2 cups vegetable stock (homemade or from powder)
2 tablespoons fresh chopped basil leaves
2 small rounds of goats cheese or feta cheese
Sea salt and ground pepper to taste

Preheat oven to 350F. Lightly spread a non-stick baking tray with olive oil and add chopped Mediterranean vegetables. Toss with one teaspoon of olive oil and one teaspoon of balsamic vinegar. Sprinkle with salt and roast for approximately 15 to 20 minutes.

While the vegetables are cooking, place the lentils in a large pan of boiling water and cover with stock. Boil for approximately 20 minutes or until the lentils are tender the broth is reduced. If using canned lentils simply drain, and then heat lentils in a pan over low heat.

Place the cooked lentils, roasted vegetables, one teaspoon olive oil and one teaspoon balsamic vinegar in a large bowl. Mix well and season with salt and pepper to taste.
Serve garnished with basil and topped with the goats or feta cheese.

* * gluten free (vegetable broth must read gluten free or be homemade without gluten you can easily find gluten free vegetable broth at the health food store)

2 cups of fine green beans
1 (14 ounce) can of borlotti (or butter) beans, drained and rinsed
1 tablespoon olive oil
2 tablespoons lemon juice
1 teaspoon dried oregano
A handful of fresh chopped parsley
cup crumbled feta cheese
1 ounce of pitted sliced black olives

Steam the green beans for approximately 5 minutes until slightly tender. Place beans in a large bowl and add the borlotti beans. Mix together well and cover to keep warm.
In a small bowl mix the olive oil, lemon juice and oregano. Pour this mixture over the beans and toss together gently. Add the feta cheese and sliced olives and gently toss. Serve immediately with a side of whole wheat bread.

1 cup frozen green peas
12 asparagus spears, cut into 1-inch pieces
2 medium carrots, peeled and cut into matchstick-size strips
2 ounces snow peas, trimmed and cut diagonally in half
1 onion, finely sliced
4 cups uncooked Israeli couscous
2 tomatoes, diced into small pieces
4 tablespoons olive oil
2 cups vegetable stock or canned vegetable broth

Place carrots, frozen peas and asparagus in a pan of boiling water and cook for approximately 4 minutes. Drain and set aside.

Heat the olive oil and add the onion and cook for approximately 2 to 4 minutes until tender. Set aside. Cook couscous according to package instructions but replace the indicated amount of water with the same amount of vegetable broth. Once the couscous is ready fluff with a fork and transfer to pan with onions and cooked vegetables.

Add a little soy sauce and a tablespoon of lemon juice. Season with salt and pepper to taste.

2 ripe pears
1 teaspoon unsalted natural butter
1 teaspoon olive oil
3 cups of mixed lettuce leaves (rocket, watercress and baby spinach)
2 ounces of good-quality blue cheese (Gorgonzola is good)
2 tablespoons roasted walnuts
1 tablespoon lemon juice

Core and cut the pears into quarters. Then cut each quarter in half. Now heat the olive oil and butter in a non-stick frying pan and add the pears. Cook for approximately 2 minutes on each side until golden and soft. Season with a little pepper if desired.

In a large bowl place the lettuce leaves and toss with a little lemon juice, roasted walnuts and a little olive oil. Divide the salad between plates and place a couple of pieces of pear on each plate. Now top with a little crumbled blue cheese and serve.

Tip: To roast the walnuts simply place them in a non-stick pan over high heat for approximately 2 minutes. Tossing regularly.

* Halloumi is a Greek cheese that retains its shape when grilled or cooked. Its a delicious addition to vegetarian meals. Its worth to add that Halloumi has a slightly salty taste so use salt sparingly in dishes that include this cheese.

For the salad:

1 14 ounce can of mixed beans (in water), drained and rinsed. Alternatively you can combine equal parts of chickpeas, kidney beans, butter beans or any other salad bean of your choice
1 handful of chopped fresh cilantro (also known as coriander)
1 tablespoon olive oil
1 tomato, finely diced
1 small red onion, finely sliced
can corn kernels
A little pepper to taste

Mix all ingredients well in a large bowl, cover and set in the refrigerator for approximately 20 minutes for the flavors to absorb.

Take a chunk of Halloumi cheese and cut 4 thick slices. Place on a lightly oiled non-stick baking tray and under a hot grill for approximately 2 minutes, turn over and grill on the other side for a further 2 minutes or until cheese is bubbly and golden.

Divide the bean salad between 4 plates and top each plate with a Halloumi cheese slice and serve.

10 to 15 new potatoes, scrubbed but not peeled
4 ounces feta cheese, crumbled

1 cut natural low-fat yogurt
cup fresh mint leaves
1 tablespoon mayonnaise
Salt and black pepper

Roughly chop the potatoes and place in a pan of hot boiling water for about 10 to 15 minutes or until tender. Drain and transfer to large bowl. To make the dressing combine the yogurt and mint in a blender and blend on high for a minute or two. Transfer to a small bowl, add the mayonnaise and salt and pepper if using. Mix well.

Pour the yogurt mixture over potatoes and toss together well. Sprinkle the feta cheese over potatoes and serve immediately.