Okay.  I just finished making and eating this and I am one HAPPY camper! I added lotus root to this recipe to make it extra special. Lotus root is found in most Asian supermarkets for reasonable prices. It is a deeply symbolic food item with a rich cultural history (check it out).

Holy basil is a variety of basil revered for it’s effect on calming the nerves and reducing irritation and inflammation throughout the body while boosting immunity and facilitating the body’s ability to adapt to stressors.  Scallops and shrimp are high in tryptophan and contain appreciable amounts of omega-3 fatty acids, making this a sure-fire mood lifting meal.

Enjoy!

Thai Sea Goddess Saute’

This recipe is adapted from a recipe I found on CHOW.com

• 1 tbsp.  peanut or coconut oil
• 1 tbsp. minced garlic or 1/4 cup garlic cloves, peeled and thinly sliced
• 1 cup lotus root, sliced thinly and quartered
• 1¼ pounds raw bay scallops
• 1 small zucchini, quartered and chopped
• 2 tablespoons Sriracha chili sauce
• 2 tablespoons cilantro leaves, sliced fine
• 2 tablespoons scallions, tops only, sliced fine
• 1/2 pound frozen cooked shrimp, thawed
• 1 tablespoon Thai fish sauce (nam pla)
• 3 tablespoons  holy basil leaves (you can use Thai basil instead)
• Holy basil florets or stem tips, for garnish

1. All advance preparation may be found in the ingredient list.
2. Add the oil to a very hot wok or skillet and swirl to coat. Add the garlic and lotus root and  sauté until garlic is light golden. Immediately add the scallops, and zucchini and stir-fry 1 minute.
3. Add the chile sauce and sauté quickly until fragrant.
4. Reduce the heat and add the cilantro, scallions, shrimp, and fish sauce. Cook for 1 minute, then remove from the heat. Just before service, add the holy basil leaves and stir to incorporate.
5. Serve over brown rice or quinoa. Even better — rice or quinoa that has been cooked in coconut milk.  Incredible!

This recipe was adapted from Tosca Reno’s Eat Clean Diet.
The kalamata and balsamic offer depth and richness to a very light and satisfying dish. This can be served in either summer or winter, paired with a rosemary quinoa pilaf or roasted potatoes.

Serves 4

• 1 pound boneless, skinless chicken breasts or thighs
• salt, pepper, and olive oil to taste
• 2 cups arugula leaves, torn
• 2 tsp fresh sage leaves
• 1 tbsp. dried Italian seasoning
• 4plum tomatoes, chopped (about 2 cups)
• 1/4 cup kalamata olives, diced
• Balsamic vinegar
• 4 stalks asparagus, chopped (optional)

Preheat oven to 450 degrees

Lightly rub olive oil on the bottom of a small baking dish.  Gently massage a touch of olive oil onto the chicken pieces, then sprinkle with salt and pepper. Line the baking dish with arugula leaves and top with chicken. Sprinkle sage leaves, Italian seasoning, tomatoes, olives and asparagus atop chicken and lightly sprinkle with vinegar. Cover with parchment paper and foil and bake for 20 minutes. Let rest 10 minutes before serving.

Italian-Style Swiss Chard

Yield: 8 Servings

Ingredients

• 3 lb swiss chard
• 2 tbsp. extra-virgin olive oil
• 1 1/2 tbsp minced or pressed garlic
• 6 chopped anchovies (WITH bones for extra calcium)
• 3 tbsp. balsamic vinegar
• 1 tsp. salt & pepper

Instructions

Trim stem ends of chard. Thinly slice stems crosswise up to base of leaves; set slices aside. Reserve a few whole leaves to line serving dish; coarsely chop remaining leaves. In a 6 to 8 quart pan over medium-high heat, stir oil, garlic and anchovies until garlic is slightly softened, about 2 minutes. Add chard stems; stir until softened, about 2 minutes. Stir in chopped leaves (a little at a time if pan if full), cover, and cook until wilted, about 4 minutes. Mix in vinegar; season to taste with salt & pepper.
Garnish a serving dish with reserved chard leaves; spoon greens atop these leaves and serve.

Fettuccine with Swiss Chard, Walnuts and Lemon

Makes 2 servings

Ingredients:

• 8 ounces rice fettuccine
• 2 tbsp. extra virgin olive oil
• 1 garlic clove, sliced
• kosher salt, pepper, and crushed red pepper to taste
• pinch of fresh chopped rosemary
• 3 cups Swiss chard, washed
• 4 ounces clear vegetable or chicken stock
• 4 tablespoons halved walnuts
• 1 tablespoon white wine
• juice of half a lemon
• OPTIONAL: 1/2 cup grated parmesan cheese

Preparation:

Bring a large pot of lightly salted water to a boil.
Over high heat, place the oil and garlic in a large sauté pan and gently cook until the garlic turns golden brown. Add  roughly 3 pinches of salt, 2 pinches of black pepper, and 2 pinches of crushed red pepper to the oil, or flavor to your liking. Add the rosemary and Swiss chard. Sauté for 1 to 2 minutes.

Drop the pasta into the boiling water and cook until it is tender but still has a bit of bite to it (al dente).
While the pasta is cooking, add the stock to the Swiss chard and steam-fry for 1 to 2 minutes until reduced in size. Add the walnuts and cook for 30 seconds. Add the lemon juice and olive oil. Taste for seasoning.
Strain the pasta from the water and add it to the Swiss chard. Toss it all together until most of the liquid is absorbed by the pasta. Add the cheese (if using).
The pasta should be slightly creamy, and no extra sauce should be apparent. Divide into two bowls and serve.

Swiss Chard Dahl

Ingredients

• 2 lbs Swiss chard
• 1/2 teaspoon cumin
• 1/4 teaspoon turmeric
• 1 teaspoon coriander
• 1 large Onion, chopped
• 3 cloves Garlic, minced
• 1 fresh red chili
• 1 teaspoon ground black pepper
• 1 cup red lentils
• 1/2 cup stock
• 1 can peeled tomatoes
• salt to taste
• 1 small can tomato puree (to thicken)

Instructions

Chop the old stems tips off the swiss chard and compost. Slice the stems into 1/4 inch pieces.  Steam them in a large frying pan with a little water with add the chopped chili, garlic and the onion. When the onion is tender add the black pepper, cumin, turmeric, and coriander.  Cover and simmer for ten minutes. Meanwhile, coarsely chop the remaining chard leaves and add to the pot with the stock. Add the red lentils and simmer for a couple of minutes more, then add the canned tomatoes; continue to simmer for about 10 minutes. The lentils should be soft but still intact. Add about half a can tomato puree and salt to taste. Simmer for another couple of minutes till the dahl has thickened.
Serve with brown rice.

1/2 cup onion, chopped
1/4 cup water, more as needed
2 large potatoes, cubed
3 carrots, sliced in half lengthwise and chopped
2 cups kale or favorite mixed greens
3 tbsp. fresh parsley
2 tsp. nutritional yeast
Tamari or soy sauce, to taste
1 tbsp. chickenless broth powder mixed in 1 cup Imagine Foods non-dairy cream based soup mix (can be found at Fred Meyer in natural foods section)
1 tsp. arrowroot powder (cornstarch may be used)
1 leek, sliced thin
3 stalks celery, sliced thin
4 ounces of mushrooms, sliced
Red pepper flakes to taste
Rosemary to taste
Pepper to taste
Oregano to taste

BISCUIT CRUST
2 cups whole wheat pastry flour
1 cup unbleached white flour
3 tsp. baking powder
1 tsp. baking soda
3 tsp. sweetener of choice
3/4 tsp. salt
1 cup non-dairy cream soup base or hemp milk
3 tsp. vinegar
2 tbsp. Earth Balance, palm oil or coconut oil

Preheat oven to 300 degrees. Sauté onion in water until clear. Add potatoes and carrots and cook until they begin to soften. Add all remaining veggies and cook for 3-5 minutes. Reduce heat, and add nutritional yeast, tamari, and seasonings. Dissolve broth powder and arrowroot/cornstarch in soup base and pour mixture into steaming veggies. Stir and continue cooking until mixture thickens slightly.
Spoon mixture into a 9×13 baking dish. Cover with crust and bake until crust is browned, about 30 minutes.
For Crust:
Sift flour(s), soda and powder, salt and sweetener. Cut the margarine into the mixture until it becomes coarse. Mix the vinegar with the soup base and let sit for approximately 3 min. Pour soured milk into flour mixture and mix with a fork until moist. Knead dough in bowl and turn out onto floured cutting board. Roll dough to fit the top of the casserole and lay it over the veggies.

The colors and flavors of this untraditional chili are wonderfully diverse and complex. Like many chilies, this one tastes better the next day! Serve over brown rice or in a large baked potato.

2 tsp. olive oil
1 medium red onion, chopped
2 tsp. chipotle powder (or 3 dried chipotle chilies ground in a spice mill)
1 tsp. cumin
2 cups vegetable broth (or water)
1 large garnet yam, peeled and diced
2 large zucchini, chopped
1 cup corn kernels, fresh or frozen
1 14oz. can crushed tomatoes, preferably fire roasted
1 15oz. can No Salt Added pinto beans, drained
1 tsp. orange zest
1 tsp. lime juice
4 tbsp. cilantro, chopped, and more to garnish, if desired.

Heat olive oil on med-high. Add onion and sauté until golden brown, about 5 minutes. Add chili powder and cumin and cook, stirring for one minute. Add vegetable broth and yams. Cover and simmer for 10 minutes, until yam is softened. Add corn, zucchini, tomatoes with their juices, and beans. Cook, uncovered, for 10 more minutes, until chili thickens and yam is very tender. Stir in orange zest, lime juice and cilantro. Spoon into bowls and garnish with additional cilantro, if desired.

Serves 4.

Recipe taken from Pioneer Organics Healthy Home Delivery Newsletter, week of 11/08/04

250 calories, 6.6 grams of protein, 47 grams carbs, 4 grams of fat per serving (a recipe makes 4 servings)

This recipe is courtesy of Whole Foods. Several months ago they asked for recipe makeover requests for those with food intolerances. I emailed asking for a soy, dairy, gluten-free lasagna. Evidently, I wasn’t the only one! Below is the original makeover with the soy-free option (which I used). The eggs in the recipe cleverly serve to hold all ingredients together in absence of the cheese. While it lacks the gooey, chewy texture that only loads of mozzarella can provide, the flavors come close enough to satisfy this girl’s cravings. Happy with the results, I am sharing them with all of you.
Enjoy!

Two readers requested a gluten-free, dairy-free lasagna recipe. Surprising as it may seem, not all tomato, marinara or pasta sauces are gluten-free and some even contain dairy, so be sure to read the label carefully before making your selection. For those who cannot tolerate soy, this recipe can be made soy free by eliminating the tofu. Simply increase the number of eggs to four. Distribute the egg mixture in equal parts over each layer of noodle and top with sauce as per recipe instructions.

Serves 6 to 8

• 1 (14-ounce) package soft tofu (not silken), drained (omit for soy-free)
• 2 tablespoons olive oil
• 1 large onion, finely chopped
• 1 pound ground turkey or chicken (I used grass-fed ground beef)
• 3/4 pound button mushrooms, thinly sliced
• 3 cloves garlic, finely chopped
• 1 teaspoon chopped fresh oregano leaves or 1/2 teaspoon dried
• 1/2 teaspoon salt, divided
• 1/4 teaspoon freshly ground black pepper
• 1 bunch spinach, stemmed, cleaned and coarsely chopped
• 1 bunch fresh basil, stemmed and coarsely chopped
• 4 cups gluten-free tomato or marinara sauce
• 2 large eggs, beaten
• 2 tablespoons garbanzo or fava bean flour (any gluten-free flour will be fine)
• 1 (16-ounce) package gluten-free lasagna noodles
• (always an improviser, I added carrots, broccoli, zucchini, and red peppers to my lasagna mix in place of the tofu.)

To prepare the filling, coarsely crumble tofu onto two layers of a lint-free dish towel. Wrap tofu in the towel and lightly press out excess moisture; set aside.

Heat olive oil in a large skillet over medium-high heat and sauté onion until tender, about 4 minutes. Add turkey and cook, stirring frequently, until just brown, about 8 minutes. Add mushrooms, garlic, oregano, 1/4 teaspoon salt and pepper. Cook, stirring occasionally, until the liquid has evaporated, about 10 minutes. In two batches, add the spinach and cook until just wilted, about 2 minutes each. Stir in basil and tomato sauce. Decrease the heat to low, cover, and simmer for about 15 minutes. Taste and adjust seasoning.

Whisk eggs and remaining 1/4 teaspoon salt together in a medium bowl. Add flour and whisk until well blended and slightly thickened, about 1 minute. Unwrap tofu, crumble it into small pieces and add it to egg mixture. Stir to fully coat. Set aside.

Meanwhile, cook lasagna noodles according to package directions in salted boiling water, but reduce the cooking time by 5 minutes. The noodles should be slightly firm, as they will continue cooking in the oven. Drain, rinse with cold water, and drain again.

To assemble the lasagna, preheat oven to 350° F. Ladle 1/4 cup of the sauce into the bottom of a 13×9x2-inch baking dish and spread it out evenly. Place 3 lasagna sheets on top of the sauce. Place 1/3 of the tofu mixture on the lasagna sheets along with about a 1/4 of the sauce, distributing it evenly. Repeat layering two more times with 3 lasagna sheets, 1/3 of the tofu mixture and 1/4 of the sauce. (If going soy-free, pour a little of the beaten eggs over each layer as well) Finish with a final layer of noodles and remaining sauce, taking care to spread the sauce evenly all the way to the corners. Cover the dish tightly with aluminum foil and bake for 45 minutes. Remove the lasagna from the oven and let stand 15 minutes before slicing.

Nutrition Info

Per serving (About 16.5oz/472g-wt.): 570 calories (170 from fat), 18g total fat, 3.5g saturated fat, 30g protein, 69g total carbohydrate (6g dietary fiber, 2g sugar), 115mg cholesterol, 880mg sodium

This recipe comes from a cooking class I took with Shauna James Ahern, more commonly known as the Gluten-free Girl. With fresh halibut coming into season, this simple recipe is an utterly fantastic way to celebrate a melt-in-your mouth filet of fresh halibut.

• 12 oz. fresh halibut*
• 1/3 cup forbidden black rice, ground into flour with a Vitamix or coffee grinder
• 1 tsp. each kosher salt and black pepper
• 1 tbsp. high quality olive oil
• 1 tbsp. unsalted butter** (or coconut oil)

Preheat the oven to 450 degrees.

Comine black rice flour, salt and pepper. Place it upon a saucer and plunk the fish down into the flour mixture. Turn fish over, and coat all sides in flour. Shake off excess.

Heat an oven-proof skillet (like a cast iron skillet) until a drop of water sizzles upon the surface. Add the oil and butter to the pan. When the butter begins to foam, but hasyet to brown, add the fish. Cook for 2-3 minutes or until the rice flour begins to form a crust on the fish. Flip the fish over and slip the skillet into the oven. Cook for5 minutes or until the internal temperature reads 120 degrees on a meat thermometer.

* You may substitute black cod or true cod for the halibut if you wish. Purchase thick cuts of fish for this recipe. If the fish is cut near the tail (and therefore thinner) saute’ the fish in the pan rather than searing it in the oven.

**Butter is used to make the coating crispier.

It’s playtime in the Dream Kitchen!

On April 25th, VIBRANCE Nutrition and Fitness teamed up with Design Kompany to do a educational lunch and work party for solopreneurs. Design Kompany provided the space and I came in and demonstrated how easy it is to make a quick, healthy lunch in under 20 minutes. Here is shortened video footage of the event: (more…)

I first enjoyed this recipe at the Winter Blues Party in Manhattan while a student at the Institute for Integrative Nutrition. As halibut comes into season here in the Pacific Northwest, I cannot help but want to transition these flavors over to the fish of my homeland. The lightness of a white fish coupled with refreshing lime illicit visions of sandy white beaches and salty ocean surf. Enjoy!

Lime Mahi Mahi

Prep Time: 5 minutes

 Cooking Time: 15 minutes

Yields: 2 servings

Ingredients: 2 6-8 ounces, mahi mahi fillets (or use halibut when in season)
Sea salt and pepper to taste
2 limes, juiced
3 tablespoon tamari soy sauce
2 inches fresh grated ginger root grated, 1 ½ teaspoons
1 tablespoon olive oil
Lemon, cut into 4 slices
Directions:

1. Rinse fish, season with sea salt and pepper, and place in a shallow baking dish.
2. Combine the lime juice, soy sauce, ginger, and olive oil in a small bowl and pour over fish.
3. Turn over the mahi mahi in the marinade and let it sit in the fridge for 10-15 minutes.
4. Preheat skillet on medium-high heat.
5. Cook fish with marinade for 6-7 minutes per side or until fish is firm and opaque.
6. Garnish with a slice of lemon.

Looking through my kitchen, I noted I had some chard and yams that were beginning to look a little past their prime. Utilizing the power of Cookin’ With Google, I found a recipe for African Yam Stew, which I altered to suit my own tastes. Below is the modified recipe, which yielded fantastic results.

African Yam Stew

4 cups vegetable broth

1 tsp. chili oil

1/2 chopped onion

3 cups diced yams

1 can canned chick-peas

1 cup uncooked quinoa
1/4 teaspoon salt

1/4 cup “The Heat is On” Spiced Peanut Butter

2 cups chopped collard greens
1 teaspoon black pepper

1 tablespoon kosher salt

Saute’ onion in chili oil until soft. Add broth, yams, chickpeas, rice and salt; simmer for 30 minutes.

Blend peanut butter with 1/2 cup stock to make a smooth paste. Stir into the stew along with the greens and turn heat to low, allowing flavors to marry for 5 minutes.

Add salt, pepper, and additional chili oil or chili sauce to taste.

Serves 4-6

A belated congratulations to Keith of Thundering Hooves for his prize-winning potluck entry at the VIBRANCE open house in late April. Keith won a $25 gift certificate to Sur La Table to further cultivate his culinary imagination!

Keith’s grass-fed Mongolian Beef recipe was a fantastic addition to the potluck, and narrowly pulled ahead of a southwest quinoa dish contributed by the Purcell family. The mongolian beef was rich with multi-colored veggies and contained very added fat. Grass-fed beef is not only more humane, but it contains less saturated fat and has omega3 fatty acids from the cow’s natural diet of wild plants. VIBRANCE guests raved over the flavor and vegetable variety within this dish.

Thundering Hooves Grass-Fed Mongolian Beef with Veggies

• 1 lg head broccoli, chopped into florets, stalk diced
• 1 lg. onion, thinly sliced
• 1 each – red and green bell pepper, thinly sliced
• 1 sm. serrano chili, diced
• 2 cups snap peas
• 1 bunch scallions, cut into matchsticks
• 1 lb. grass-fed top sirloin steak (skirt or flank steak will also do nicely)

Coat the beef in the following marinade for an hour, then stir-fry until browned:

• 1 tbsp. corn starch
• 1 tsp. sea salt
• 1 tbsp. dry white wine
• 2 tsp. grated ginger
• 1 tbsp. oyster sauce
• 4 garlic cloves, crushed

Whisk together the following sauce for the veggies:

• 1 tbsp. sesame oil
• 1 tbsp. hoisin sauce
• 1 tbsp. dry white wine
• 1 tbsp. oyster sauce

As meat is browned, add veggies and stir fry with sauce until crisp tender.

A Costa Rican Staple

Gallo Pinto is a Costa Rican breakfast staple. Like many Latino cultures, it is, well – rice and beans. This combination of protein and whole grain is a very satisfying way to start the morning and a great way to utilize leftovers. I recommend serving it Tico style – with a egg on top!
It can also be wrapped up in a corn tortilla, or covered in your favorite salsa. This recipe comes from the Feb. 2007 issue of the McDougall Newsletter.

Preparation Time: 5 minutes (need cooked rice) Cooking time: 15 minutes Servings: 4

• ¼ cup vegetable broth or water
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 cans black beans, drained (liquid reserved) and rinsed
• 3 cups cooked brown rice
• 1 teaspoon cumin
• 1 teaspoon ground coriander
• ½ teaspoon ground ginger
• ¼ teaspoon salt
• freshly ground pepper

Place the water in a large non-stick frying pan and add the onion and garlic. Cook, stirring frequently until onion softens and begins to stick to the bottom of the pan. Add a bit more water or broth and repeat until onion begins to stick again. Add remaining ingredients and mix well. Add a bit of the reserved liquid from the beans to make the rice look “dirty”, if desired. Cook until heated through. Serve hot with salsa on top.
Hint: To be more authentic, you can cook dry black beans in water to cover until tender (about 3-4 hours). You will need about 3 cups of cooked black beans. Save some of the cooking liquid to mix with the beans and rice.

Lentils are a fabulous food. Like all legumes, they are rich in soluble fiber, heart-friendly B vitamins, and are a wonderful source of cholesterol-free protein. However, unlike their cousins, they require no soaking time nor do they cause as much gas as many other beans! This Indian inspired dish tastes wonderful over a brown basmati rice or folded into a tortilla with some crunchy veggies. If you do not feel like pulling out your blender or Vitamix, add extra broth or water at the onset of cooking, leave the lentils whole and enjoy a lovely Indian Lentil soup.

• 1 tablespoon vegetable oil
• 2 cups chopped onions
• 3 garlic cloves, minced
• 3 cups water
• 1 cup dried red lentils
• 3/4 teaspoon turmeric
• 3/4 teaspoon ground cumin
• 1/2 teaspoon ground ginger
• 1 cup brown basmati rice, cooked according to package directions
• 2 plum tomatoes, seeded, chopped
• 1/4 cup chopped fresh cilantro
• 1 jalapeño chili, seeded, chopped

Heat oil in medium skillet over medium heat. Add 1 cup onion and 1 minced garlic clove and sauté until tender and golden brown, about 10 minutes. Set aside. Combine 3 cups water, lentils, remaining 1 cup onion, 2 minced garlic cloves, turmeric, cumin and ginger in heavy medium saucepan. Bring to boil. Reduce heat, cover and simmer until lentils are tender, about 15 minutes. Transfer half of lentil mixture to Vitamix; purée until smooth. Return purée to same saucepan. Mix in sautéed onion mixture. Simmer 5 minutes to blend flavors. Season to taste with salt and pepper.

Spoon rice into bowls. Spoon dal over rice. Top with tomatoes, cilantro and chili.
Per serving: calories, 410; total fat, 5 g; protein, 18g; fiber, 9g; cholesterol, 0. Serves 4.

Black Bean Quinoa Salad with Basil Lemon Dressing

• 1.5 cups uncooked quinoa
• 3 cups organic vegetable broth
• 14 oz. package firm tofu
• 2 tbsp. olive oil, divided
• 1 1/4 tsp. salt, divided
• 1 cup chopped fresh basil
• 3 tbsp. fresh lemon juice
• 2 tbsp. Dijon mustard
• 2 tsp. grated lemon rind (use an organic lemon)
• 1/2 tsp. freshly ground pepper
• 3 garlic cloves, minced
• 1 (10 oz.) package of frozen edamame, shelled and thawed
• 4 cups chopped tomato (about 3 medium)
• 1/2 cup sliced green onions
• 1/2 cup chopped carrot
• 1 (15 oz.) can black beans, rinsed and drained

Rinse quinoa to remove saponin, a bitter coating. Place quinoa and broth in a saucepan and bring to a boil over medium-high heat. Cover, reduce heat, and simmer for 15 minutes or until broth is absorbed. Remove from heat.
Drain tofu and pat dry. Cut into cubes. Heat 1 tablespoon oil in a large skillet over medium-high heat. Place cubed tofu in skillet and sprinkle with 1/4 teaspoon salt. Saute’ tofu until browned, about 9 minutes. remove from heat and cool.
Combine remaining oil, remaining salt, and the next six ingredients (through garlic) in a large bowl and whisk until blended. Stir in quinoa.
Add thawed edamame, tofu, onion, tomato, carrot, and black beans to the quinoa mixture, stirring gently to combine. Store covered in the refrigerator until ready to serve. Yields ten 1 cup servings.
Recipe adapted from Cooking Light, March 2006

Recipe courtesy of Epicurious.com

• 1/2 cup olive oil
• 1/3 cup white wine vinegar
• 4 teaspoons Moroccan spice blend (see below to make your own)
• 1 15-ounce can garbanzo beans (chickpeas), drained and rinsed (choose low-sodium, if possible)
• 1 1/2 cups coarsely chopped seeded tomatoes
• 1 1/2 cups coarsely chopped, seeded, peeled cucumbers
• 1 cup coarsely crumbled feta cheese
• 1/2 cup chopped red onion
• 1/3 cup chopped fresh Italian parsley
• 4 whole pita bread rounds, halved crosswise
• Plain yogurt

Whisk together olive oil, white wine vinegar, and Moroccan spice blend in medium bowl. Place drained garbanzo beans in large bowl and mix in just enough vinaigrette to coat. Let stand 10 minutes to allow flavors to blend.
Add tomatoes, cucumbers, feta cheese, red onion, and parsley to garbanzo beans. Mix in just enough vinaigrette to coat. There should still be some vinaigrette remaining. Season bean salad to taste with salt and pepper. Fill pita halves with bean salad and top with dollop of yogurt, if desired. Place 2 pita halves on each of 4 plates; pass remaining vinaigrette separately.
Makes 4 servings.
Bon Appetit
August 2003

To Make Moroccan Spices:
Combine 1 tablespoon ground cumin with 1/4 teaspoon each of ground coriander, cinnamon, and cayenne pepper.

Source: adapted from www.whfoods.com

This tasty pasta salad is a wonderful way to celebrate Springtime! Asparagus is a member of the lily family, and the portion we consume is actually a shoot from an underground crown that can produce for up to twenty years! Asparagus is rich in folic acid – a B vitamin necessary to reduce birth defects and keep the heart healthy. It also is a good source of potassium (making it an ideal component to a post-workout meal) and contains inulin – a fiber that is used as fuel by the friendly bacteria in our digestive system (like Bifidobacteria and Lactobacilli). Asparagus is best enjoyed in April and May, when the tender stalks are in season.

Ingredients:

• ¼ lb whole wheat fusilli pasta
• 1 large bunch asparagus cut into 1 inch lengths, (remove fibrous bottoms and discard)
• ½ medium red or sweet onion, minced
• ½ basket cherry tomatoes, quartered (squeeze gently to remove seeds)
• 5-6 medium cloves garlic, pressed or chopped
• 3 TBS chopped fresh basil
• 1 TBS chopped fresh tarragon
• 3 TBS fresh lemon juice
• 1 TBS balsamic vinegar
• 2 TBS extra virgin olive oil
• salt, cracked black pepper to taste
• *optional – 4 oz reduced fat feta cheese

Directions: Cook pasta according to instructions on package. While pasta is cooking prepare the rest of the ingredients. Place everything but asparagus in a bowl and set aside. When pasta is about 3 minutes from being done, add asparagus to cooking pasta. (If asparagus is thick you may want to add at 4 minutes. Or if it is thin, add at 2 minutes. 3 minutes is for medium thick asparagus.) Drain and rinse in cold water through a colander when done. Make sure it drains well so the final flavors are not diluted. Toss with rest of ingredients, and season with salt and pepper. Serves 4