Healthy Diet Menu

Day One

Breakfast:

Spicy breakfast burrito (tortilla, scrambled egg, black beans and salsa)

1 cup orange juice

1 cup fat-free milk

Lunch:

A "deli special" roast beef or chicken sandwich on whole-grain bread (with lettuce, sauteed mushrooms, part-skim mozzarella, and yellow mustard)

3/4 cup baked potato wedges

Dinner:

5-ounce broiled salmon (stuffed with bread crumbs, celery, and onions) served with rice and slivered almonds

1/2 cup steamed broccoli

1 cup fat-free milk

Snacks:

1 cup cantaloupe

Day Two

Breakfast:

Cold cereal with raisins and fat-free milk

1 small banana

Slice of whole-wheat toast with margarine and jelly

Lunch:

Smoked turkey sandwich on whole-wheat pita bread (with romaine lettuce, tomato slices, salad dressing and mustard)

1/2 cup apple slices

1 cup tomato juice

Dinner:

5-ounce grilled top loin steak

3/4 cup mashed potatoes

1/2 cup steamed carrots with honey

Whole-wheat dinner roll

1 cup fat-free milk

Snacks:

1 cup low-fat yogurt with fruit

Day Three

Breakfast:

Cooked oatmeal with raisins and margarine

1/2 cup fat-free milk

1 cup orange juice

Lunch:

"South-of-the-border" taco salad (tortilla chips, ground turkey, black beans, iceberg lettuce, tomato slices, low-fat cheddar, salsa, avocado and lime juice)

1 unsweetened drink

Dinner:

Spinach lasagna with ricotta and mozzarella cheese

Whole-wheat dinner roll

One cup fat-free milk

Snack:

1/2-ounce dry-roasted almonds

1/4 cup pineapple

2 tablespoons raisins

Day Four

Breakfast:

3 buckwheat pancakes with margarine and maple syrup

1/2 cup strawberries

3/4 cup honeydew melon

1/2 cup fat-free milk

Lunch:

Manhattan clam chowder

10 whole-wheat crackers

1 medium orange

1 cup fat-free milk

Dinner:

Asian veggie stir fry (with tofu, bok choy, bell peppers)

1 cup brown rice

1 cup lemon-flavored ice tea

Snacks:

1 large banana

1 cup yogurt with fruit

1 ounce sunflower seeds

Healthy Food : Tuna

Why it’s good for you: Tuna is high in protein, vitamin B, selenium and omega-3 fatty acids. Pregnant women and small children should limit their intake of it, however, because tuna is also high in the neurotoxin methylmercury. For everyone else, tuna — including canned — is a good sandwich and salad staple.
How to eat it: A tuna sandwich is an easy on-the-go lunch. You can also top whole-grain crackers with tuna for a delicious snack.
Serving size: 3 oz.
Calories: 99

Recipe: Dr. Janet’s Tuna and Tofu Salad
Yield: 2 servings
Salad
Ingredients
4 cups red leaf lettuce, washed, dried and torn
1 large ripe tomato, diced
½ large Vidalia sweet onion, sliced
¼ cup green onions, sliced
½ cup sliced button mushrooms
1 block (14-oz. package) extra-firm tofu
1  can (12 oz.) water-packed tuna

Method Of Cooking :
Arrange lettuce on a large salad plate. Cut tofu into 1-in. cubes and add to salad. Mix tomato and onion together and sprinkle over tofu. Sprinkle drained tuna flakes over tomato mixture, then add green onions. Pour chilled dressing in desired amount over salad before serving.

Dressing
Ingredients
1 clove garlic, minced
1 tablespoon balsamic vinegar (well aged)
1 ½ teaspoons Dijon mustard
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
1/3 cup extra-virgin olive oil

Method Of Cooking : 
Whisk together all dressing ingredients except the oil and blend until smooth. Slowly add in the oil and mix until dressing has a thick consistency. Chill dressing until ready to serve salad.

Nutrition per serving (½ recipe):
Calories: 461
Fat: 17 g
Cholesterol: 51 mg
Sodium: 779 mg
Carbohydrates: 15 g
Dietary fiber: 2 g
Sugars: 7 g
Protein: 60 g

Recipe excerpted from Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN (Three Rivers Press, December 2006). To learn more about this book, visit DrJanet.com

Healty Food : Almond

Why they’re good for you: Like other tree nuts, almonds are a rich source of protein. They’re also high in calcium and monounsaturated fat (the heart-healthy kind found in olive oil). A daily handful could help lower your bad LDL cholesterol and risk of heart disease.
How to eat them: If you’re eating almonds plain, go for the dry-roasted, unsalted variety. Buy sliced almonds and sprinkle them on salads or into baked goods. They also make scrumptious nut butters. For people who avoid dairy, almond milk is a tasty alternative.
Serving size: 1 oz. (about 23 nuts)
Calories: 163

Recipe: Dr. Janet’s Chocolate Almond Decadence
Yield: 12 servings (slices)

Cake
Ingredients
6 squares of Baker’s unsweetened baking chocolate
¾ cup Take Control light margarine
2 cups sugar
½ cup flour
½ cup almond flour (grind raw, natural almonds in a food processor until they’re a fine powder)
1 cup (4 oz.) unsweetened applesauce
3 egg whites
1 teaspoon vanilla extract
½ cup Nestlé Toll House semisweet chocolate mini morsels

Method Of Cooking :
Preheat oven to 350°F. Spray a 9-in.-by-13-in. baking pan with nonstick cooking spray and set aside. Combine the first two ingredients in a large microwavable bowl and microwave on high for 2 minutes. Remove and stir until chocolate is totally melted. In another large mixing bowl, combine sugar, flour and almond flour. Add in remaining ingredients and mix well until completely blended. Pour batter into baking pan and bake for 30 to 35 minutes or until center is firm to the touch. Let stand until set and serve warm, topped with raspberry coulis and fat-free whipped topping if desired.

Raspberry coulis
Ingredients
2 ½ cups fresh raspberries
1/3 cup sugar
1 teaspoon fresh lemon juice

Method Of Cooking : 
In a saucepan, combine raspberries, sugar and lemon juice and cook over low heat, stirring gently until sugar is dissolved. When mixture just begins to simmer, remove from heat and pour into a food processor. Process until smooth. Drizzle coulis over chocolate almond cake; add a dollop of fat-free whipped topping.

Nutrition per serving (1 slice of cake, with 2 tablespoons raspberry coulis):
Calories: 378
Fat: 19 g
Sodium: 125 mg
Carbohydrates: 57 g
Dietary fiber: 5 g
Sugars: 45 g
Protein: 5 g

Recipe excerpted from Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN (Three Rivers Press, December 2006). To learn more about this book, visit DrJanet.com

Healthy Food : Tomatoes

Why they’re good for you: This familiar fruit has a long list of nutrients, including vitamins A, C and K. Its deep red color comes courtesy of the antioxidant lycopene, which helps lower inflammation and cholesterol and is linked to better heart health.
How to eat them: You know the drill; tomatoes can be chopped up and added to just about anything. They also make a great base ingredient for several fall soup recipes.
Serving size: 1 cup fresh or cooked
Calories: 32–43

Recipe: Dr. Janet’s Roasted Fresh Tomato Soup
Yield: 6 servings
Ingredients
3 ½ lb. ripe tomatoes, halved
1 small onion, peeled and quartered
2 garlic cloves, halved
2 tablespoons extra-virgin olive oil
2 tablespoons fresh thyme
1 teaspoon kosher salt
¼ teaspoon freshly ground black pepper
15 fresh basil leaves

Method Of Cooking :
Preheat oven to 400°F. Spray a large rimmed baking sheet with nonstick cooking spray. Place tomatoes, onion and garlic on the prepared pan. Drizzle with the olive oil, thyme, ½ teaspoon salt and pepper. Shake the pan back and forth a few times to coat the vegetables with the oil and seasonings. Bake until tender, about 25 minutes. When cool, blend the roasted tomatoes, along with the basil and the remaining ½ teaspoon salt, in batches if necessary. Transfer to a saucepan and heat if desired, or refrigerate to chill.

Nutrition per serving (1 cup):
Calories: 135
Fat: 10 g
Sodium: 208 mg
Carbohydrates: 12 g
Dietary fiber: 4 g
Sugars: 7 g
Protein: 3 g

Recipe excerpted from Prevent a Second Heart Attack by Janet Bond Brill, Ph.D., R.D., LDN (Three Rivers Press, February 2011). To learn more about this book, visit DrJanet.com or PreventaSecondHeartAttack.com

Healthy Food : Sweet Potato

Why they’re good for you: Not only are they tasty, but sweet potatoes also pack high levels of potassium that help lower your blood pressure and reduce stroke risk. If you eat the skin, you get a filling dose of fiber too.
How to eat them: Bake, mash or boil them or add them to soups or casseroles.
Serving size: 1 cup cooked
Calories: 180



Recipe: Dr. Janet’s Roasted Sweet-Potato Fries
Yield: 4 servings
Ingredients
4 small sweet potatoes, scrubbed and dried (about 1 ½ lb.)
3 tablespoons olive oil
1 teaspoon salt-free seasoning blend
¼ cup minced fresh rosemary (from one small bunch)

Method Of Cooking
Preheat oven to 425°F. Cover a large baking sheet with aluminum foil. Halve potatoes lengthwise and then cut each piece in half again into 4 wedges and place in a large bowl. Toss with oil, salt-free seasoning blend and rosemary. Place potatoes on baking sheet in a single layer, with the cut side of potatoes down. Bake for 15 minutes. With tongs, turn the potatoes over to place the other cut side down. Return to the oven and bake for an additional 15 minutes. Serve immediately.

Nutrition per serving (8 fries):
Calories: 238
Sodium: 94 mg
Fat: 10 g (EPA 0 g, DHA 0 g, ALA 0 g)
Carbohydrates: 35 g
Dietary fiber: 5 g
Sugars: 7 g
Protein: 3 g

Recipe excerpted from the upcoming Blood Pressure Down by Janet Bond Brill, Ph.D., R.D., LDN (Three Rivers Press, May 2013). To learn more about this book, visit DrJanet.com

Healthy Food : Spinach

Why it’s good for you: Spinach is chock-full of nutrients, including iron, calcium and vitamin A, which keeps the eyes and skin healthy. Spinach also packs folate, which helps the body form healthy red blood cells and prevents birth defects during pregnancy.
How to eat it: In your salads, sandwiches and omelets
Serving size: 1 cup fresh or ½ cup cooked
Calories: 7–21

Recipe: Dr. Janet’s Spinach, Apple and Walnut Salad
Yield: 4 servings
Salad
Ingredients
6 cups organic baby spinach leaves
1 green apple, cored and thinly sliced
1 ripe pear, cored and thinly sliced
½ cup chopped walnuts
4 teaspoons Gorgonzola cheese, crumbled

Method Of Cooking
Preheat a toaster oven to 350ºF. Spread walnuts on an aluminum-foil-covered baking pan. Toast walnuts in toaster oven for approximately 3 minutes, shaking pan occasionally to prevent scorching. Place spinach, apple slices and walnuts in a bowl and toss. Serve in salad bowls and sprinkle each with 1 teaspoon Gorgonzola cheese and 1 tablespoon dressing (see below).

Dressing
Ingredients
¼ cup red wine vinegar
¼ teaspoon balsamic vinegar
Juice from 1 lemon
Dash pepper
1 tablespoon Dijon mustard
¼ cup 100% pure maple syrup
¼ cup canola oil

Method Of Cooking
In a food processor, blend all ingredients except oil. Slowly pour oil into food processor, pulsing until well blended. Chill until ready to servve salad.

Nutrition per serving (¼ of the salad plus 1 tablespoon of salad dressing):
Calories: 208
Fat: 15 g
Sodium: 155 mg
Carbohydrates: 21 g
Dietary fiber: 5 g
Sugars: 11 g
Protein: 4 g

Recipe excerpted from Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN (Three Rivers Press, December 2006). To learn more about this book, visit DrJanet.com

Healthy Food : Broccoli

Why it’s good for you: Broccoli is a member of the cabbage family of vegetables, often referred to as cruciferous, which is associated with anticancer benefits as well as reduced inflammation and higher immunity. Broccoli is also high in fiber, and a high-fiber diet can help keep blood pressure down and reduce heart-disease risk.
How to eat it: Steam it or add it to your stir-fries, salads or omelets.
Serving size: 1 cup chopped
Calories: 31

Recipe: Spicy Roasted Broccoli
Yield: 8 servings
Ingredients
1 ¼ lb. broccoli, large stems trimmed and cut into 2-in. pieces (about 8 cups)
4 tablespoons olive oil, divided
½ teaspoon salt-free seasoning blend
¼ teaspoon freshly ground black pepper
4 cloves garlic, peeled and minced
¼ teaspoon crushed red-pepper flakes

Method Of Cooking:
Preheat oven to 450°F. In a large bowl, toss together the broccoli and 2 tablespoons olive oil. Sprinkle with salt and pepper. Transfer to a rimmed baking sheet and bake for 15 minutes. Meanwhile, mix together 2 tablespoons olive oil, garlic and red-pepper flakes. After the broccoli has cooked 15 minutes, drizzle the garlicky oil over the broccoli and shake the baking sheet to coat the broccoli. Return to the oven and continue baking about 8 to 10 more minutes, until the broccoli starts to brown. Serve hot.

Nutrition per serving (1 cup):
Calories: 86
Fat: 7 g (EPA 0 g, DHA 0 g, ALA 0 g)
Sodium: 24 mg
Carbohydrates: 5 g
Dietary fiber: 2 g
Sugars: 1 g
Protein: 2 g

Recipe excerpted from the upcoming Blood Pressure Down by Janet Bond Brill, Ph.D., R.D., LDN (Three Rivers Press, May 2013). To learn more about this book, visit DrJanet.com

Healthy Food : Banana

Why they’re good for you: Bananas are high in potassium, which aids blood pressure and is critical for the proper function of the muscular and digestive systems. They’re also high in fiber, which means they’ll keep you fuller for longer.
How to eat them: Bananas are a great to-go food. Add a dollop of peanut butter for a sweet and savory snack. Sliced bananas are a great breakfast staple for cereals, yogurts and smoothies.
Serving size: 1 small banana
Calories: 90

Recipe: Chocolate Smoothie with Avocado and Banana
Yield: 2 servings
Ingredients
2 cups vanilla soy milk
½ avocado, pitted and peeled
1 medium banana, peeled
¼ cup unsweetened cocoa powder
2 individual packets Splenda

Method Of Cooking:
Place all ingredients in a blender and process until smooth. Serve immediately.

Nutrition per serving (12 oz.):
Calories: 252
Fat: 12 g
Sodium: 102 mg
Carbohydrates: 33 g
Dietary fiber: 8 g
Sugars: 8 g
Protein: 11 g
Recipe excerpted from the upcoming Blood Pressure Down by Janet Bond Brill, Ph.D., R.D., LDN (Three Rivers Press, May 2013). To learn more about this book, visit DrJanet.com

Healthy Food : Blueberries

Why they’re good for you: Berries’ vibrant, deep colors mean they’re high in antioxidant compounds. Blueberries are especially high in heart-protective carotenoids and flavonoids, and they encourage heart, memory and urinary-tract health. They also contain high levels of vitamins C and E.
How to eat them: Add berries to your cereal or yogurt or blend them into smoothies.
Serving size: 1 cup
Calories: 84

Recipe: Blueberry Flax Muffins
Yield: 12 servings
Ingredients
¾ cup oat bran
1 cup light soy milk
¼ cup egg substitute (such as Eggbeaters)
¾ cup unsweetened applesauce
¼ cup canola oil
½ cup raisins
1 cup frozen blueberries (unsweetened, slightly thawed)
½ cup sugar
½ cup all-purpose flour
½ cup whole-wheat flour
½ cup ground flaxseeds
½ cup brown sugar, packed
1 teaspoon baking soda
¼ teaspoon cinnamon
Margarine with plant sterols (optional)

Method Of Cooking:
Preheat oven to 425°F. Spray a 12-cup muffin tin with nonstick cooking spray. Combine first six ingredients in a large mixing bowl. Fold in blueberries, gently stirring until coated. In a separate bowl, mix remaining ingredients. Combine both mixtures together and stir until just blended. Fill muffin cups two-thirds full with batter and bake for 20 minutes or until golden brown. Serve with margarine, if desired.
Nutrition per serving (1 muffin):
Calories: 232
Fat: 7 g
Cholesterol: 0 mg
Sodium: 130 mg
Carbohydrates: 41 g
Dietary fiber: 4 g
Sugars: 25 g
Protein: 5 g

Recipe excerpted from Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN (Three Rivers Press, December 2006). To learn more about this book, visit DrJanet.com

Healthy Food : Apple

Why they’re good for you: Apples are high in fiber, specifically a soluble fiber called pectin, which targets and clears away LDL,  the bad cholesterol. Many of apples’ beneficial compounds are contained in the skin, including high levels of phytochemicals, which have antioxidant and anti-inflammatory properties. They’re “the perfect diet food too,” says Janet Brill, a registered dietitian and author of several books on nutrition. “They’re very portable, and my personal favorite, Fuji applies, are sweet enough to satisfy a sweet tooth.”
How to eat them: Raw, baked in muffins, dried or in applesauce
Serving size: 1 small apple
Calories: 77

Recipe: Oat-Apple-Flax Pancakes
Yield: 8 servings
Ingredients
1 cup old-fashioned oats
½ cup flour
1/3 cup ground flaxseeds
3 tablespoons sugar
1 tablespoon baking powder
½ teaspoon salt
¼ teaspoon cinnamon
¼ teaspoon nutmeg
3 egg whites, stiffly beaten
1 ¼ cup light soy milk
1 tablespoon canola oil
1 cup shredded apple

Method Of Cooking :
In a food processor, process oats into a fine flourlike consistency. In a large bowl, combine oat flour, flour, flaxseed, sugar, baking powder, salt, cinnamon and nutmeg. In a separate bowl, whisk egg whites until stiff and set aside. In a small bowl, mix together soy milk and oil and add to flour mixture. In a food processor, chop the apple into small pieces and add to flour mixture. Fold in egg mixture and stir all ingredients until just combined. On a hot griddle coated with canola oil, pour 1/3 cup of batter for each pancake and cook until bubbles appear. Flip pancake and cook until just brown. Serve warm and garnish with light margarine, pure maple syrup and chopped almonds if desired.

Nutrition per serving (approximately 3 pancakes):
Calories: 198
Fat: 5 g
Cholesterol: 0 mg
Sodium: 53 mg
Carbohydrates: 34 g
Dietary fiber: 5 g
Sugars: 7 g
Protein: 7 g

Recipe excerpted from Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN (Three Rivers Press, December 2006). To learn more about this book, visit DrJanet.com

Healthy Food : Walnut

Why they’re good for you: Nuts tend to be high in calories and fat, but the monosaturated fat in nuts is healthier than the saturated fat in meat and dairy products. And their high omega-3-fatty-acid levels make them a go-to for heart health. A recent study also found that walnuts carry some of the highest antioxidant content among all nuts.
How to eat them: Add walnuts to cereals, yogurt or breads. Remember, just a few pack plenty of calories.
Serving size: 1 oz. (14 halves)
Calories: 185

Recipe: Granny’s Apple-Walnut Granola
Yield: approximately 7 cups
Ingredients
4 cups old-fashioned oats
1 cup shredded coconut
1 cup chopped walnuts
¼ cup packed brown sugar
¼ cup vegetable oil
¼ cup honey
1 teaspoon ground cinnamon
1 teaspoon ground nutmeg
1 ½ teaspoons vanilla extract
1 cup dried apples

Method Of Cooking:
Preheat oven to 350°F. In a large bowl, combine oats, coconut and walnuts. In a saucepan, combine brown sugar, oil, honey, cinnamon and nutmeg. Bring to a boil. Remove from heat and stir in vanilla. Pour over oats mixture and toss to coat. Spread on a large baking sheet and bake at 350°F for 15 to 20 min. Open oven and stir granola every 5 minutes to brown evenly. Cool slightly and stir in dried apples. Store in airtight container.

Nutrition per serving (½ cup):
Calories: 341
Fat: 15 g
Sodium: 24 mg
Carbohydrates: 45 g
Dietary fiber: 6g
Protein: 9 g

Recipe from Sharon Palmer, R.D., author of The Plant-Powered Diet

Healthy Food : Pumpkin

Why it’s good for you: Pumpkin is a low-calorie vegetable that’s high in fiber and vitamin A. “Its orange color is a dead giveaway of its high amount of beta carotene, which helps prevent heart disease,” says Brill. “It’s also so versatile for cooking.”
How to eat it: There’s no need to cook your jack-o-lantern; canned pumpkin is an easy and accessible grocery-store staple.
Serving size: 1 cup, from canned
Calories: 83

Recipe: Pumpkin Oatmeal with Yogurt and Raisins
Yield: 4 servings
Ingredients
1 ½ cups water
½ teaspoon ground cinnamon
1 cup quick-cooking steel-cut oats
½ cup canned pumpkin puree
¼ cup raisins
1 tablespoon molasses
½ cup sugar-free vanilla yogurt
4 tablespoons chopped walnuts, divided

Method of Cooking :
In an 8-cup microwave-safe dish, stir together the water, cinnamon and oats. Cook in the microwave on high power for 4 to 5 minutes or until most of the liquid is absorbed. Remove from the microwave and stir in the pumpkin puree, raisins and molasses. Spoon into 4 bowls and top each with 2 tablespoons yogurt and 1 tablespoon chopped walnuts. Serve immediately.

Nutrition per serving:
Calories: 188
Fat: 6 g
Sodium: 23 mg
Carbohydrates: 30 g
Dietary fiber: 4 g
Sugars: 12 g
Protein: 6 g

Recipe excerpted from the upcoming Blood Pressure Down by Janet Bond Brill, Ph.D., R.D., LDN (Three Rivers Press, May 2013). To learn more about this book, visit DrJanet.com

Healthy Food : Salmon

Why it’s good for you: Salmon, especially wild salmon, is rich in vitamin D and omega-3 fatty acids, which will protect your heart. Research has found that omega-3s may also be associated with protecting against premature brain aging and memory loss.
How to eat it: Grill your salmon with lemon, garlic and a little soy sauce. If you have leftovers, refrigerate to put on top of a salad later.
Serving size: 3 oz.
Calories: 155

Recipe: Dr. Janet’s Easy Roasted Salmon
Yield: 4 servings
Ingredients
4 6-oz. wild salmon fillets
1 lemon, cut into 4 wedges
Freshly ground black pepper
¼ cup minced fresh dill (or one small bunch)
4 cloves garlic, peeled and minced

Method of Cooking :
Preheat oven to 400°F. Spray a glass baking dish with nonstick spray. Place the salmon fillets in the baking dish. Squeeze juice from one wedge of lemon over each fillet. Sprinkle the salmon with black pepper, chopped fresh dill and minced garlic. Bake until salmon is opaque in the center, about 20 to 22 minutes.

Nutrition per serving (1 fillet):
Calories: 251
Sodium: 78 mg
Fat: 11 g
Carbohydrates: 2 g
Dietary fiber: < 1
Sugars: < 1
Protein: 34 g

Recipe excerpted from the upcoming Blood Pressure Down by Janet Bond Brill, Ph.D., R.D., LDN (Three Rivers Press, May 2013). To learn more about this book, visit DrJanet.com

Healthy Food : Kale

Why it’s good for you: Kale is a member of the cancer-fighting cruciferous family of vegetables and is full of fiber and antioxidants. It’s also rich in vitamin K, which aids in blood clotting and cell growth. Its textured leaves make it a tasty addition to any salad.
How to eat it: Bake your kale with a little extra-virgin olive oil and sea salt for a tasty potato-chip alternative. Kale is also a delicious addition to a vegetable-based soup.
Serving size: 1 cup cooked or 1 cup raw 
Calories: 34-36

Recipe: Savory Shiitake and Kale Bowl with Brown Rice
Yield: 4 servings

Ingredients
2 cups cooked brown rice
1 tablespoon extra-virgin olive oil
1 onion, chopped
2 garlic cloves, minced
2 tablespoons reduced-sodium soy sauce
1 tablespoon sesame seeds
½ teaspoon wasabi paste
½ teaspoon red-pepper flakes
1 cup sliced shiitake mushrooms
7 oz. firm tofu (roughly half of a standard 16-oz. package), drained and cubed
4 cups packed chopped kale (about 1 bunch)

Method of Cooking :
Cook rice according to package directions. Heat the olive oil in a large skillet or wok. Add the onion and garlic and sauté for 3 minutes. Add the soy sauce, sesame seeds, wasabi paste, red-pepper flakes, mushrooms and tofu and stir well. Sauté for an additional 5 minutes. Stir in  1/3 cup water and the kale and sauté about 4 minutes, until the kale is slightly wilted and crisp-tender. Spoon ½ cup cooked rice into each of four individual bowls and top with about 1 ½ cups shiitake-kale mixture.

Nutrition per serving:
Calories: 320
Carbohydrates: 54 g
Protein: 12 g
Fat: 7 g
Sodium: 304 mg
Fiber: 4 g

Recipe from Sharon Palmer, author of The Plant-Powered Diet

Healthy Food : Black Beans

Why they’re good for you: Legumes are cheap and easy to cook, which makes them a staple in many people’s diets. They’re also high in protein, making them a popular meat substitute among vegetarians, and they’re packed with fiber, so they help you stay full and energized. Black beans even have a small amount of omega-3 fatty acids, which boost heart health. “Black beans are high in the powerful phytochemical anthocyanins — the same ones found in blueberries. Studies indicate the darker the bean, the higher it may be in antioxidants,” says Sharon Palmer, a registered dietitian and the author of The Plant-Powered Diet.
How to eat them: Black beans are great in Southwestern-inspired dishes like burritos and black-bean burgers. Add them to your salad for an extra protein kick.
Serving size: ½ cup, cooked
Calories: 114

Recipe: Southwestern Black Bean Quinoa Salad
Yield: 6 servings
Ingredients
1 15-oz. can black beans, no salt added, rinsed and drained
1 cup quinoa, cooked according to package directions
1 cup frozen corn
1 small red bell pepper, chopped
1 cup chopped fresh mango
¼ cup chopped red onion
½ cup fresh cilantro, chopped (or 2 teaspoons dried, if fresh is not available)
1 small fresh jalapeño pepper, seeded and finely diced
1 lemon, juiced
1 ½ tablespoons extra-virgin olive oil
2 cloves garlic, minced
½ teaspoon cumin
½ teaspoon chili powder
¼ teaspoon turmeric

Method of Cooking:
Mix beans, quinoa, corn, pepper, mango, onion, cilantro and jalapeño together in a mixing bowl. In a small bowl, whisk lemon juice, olive oil, garlic, cumin, chili powder and turmeric together. Toss into salad mixture and chill until serving time.

Nutrition per serving (about 1 cup):
Calories: 201
Fat: 5 g
Sodium: 9 mg
Carbohydrates: 36 g
Fiber: 8 g
Protein: 8 g

Recipe excerpted from The Plant-Powered Diet: The Lifelong Eating Plan for Achieving Optimal Health, Beginning Today by Sharon Palmer, R.D. (The Experiment, 2012)