Nutrition Info
Per Serving (71g-wt.): 290 calories (90 from fat), 10g total fat, 6g saturated fat, 0g dietary fiber, 0g protein, 51g carbohydrate, 25mg cholesterol, 5mg sodium

Every cook needs a good recipe for marinara sauce. This one can be prepared in less than an hour and used in many ways. It is traditionally served over pasta, but is equally delicious with polenta or rice. It also makes a wonderful sauce for grilled vegetables or baked tempeh or tofu. Tomatoes cooked with oil provide a source of lycopene, one of the carotenes linked to protection from prostate cancer.

Nutritional Information:

Per serving:
146 calories
8 g total fat (0 g sat)
0 mg cholesterol
20 g carbohydrate
4 g protein
4 g fiber
804 mg sodium

Carb Choices: 1.5If you enjoy whole grain bread, this loaf will be a favorite. Each slice is packed with the nutty goodness of oats, barley, cornmeal, and whole wheat.
Carb Choices: 1.5

Those of you who are familiar with My Optimum Health Plan will know that one of the initial dietary changes I ask you to make is to start eating fish — particularly oily, cold-water fish. Of the varieties that fall into this category (mackerel, kippers, sardines and wild Alaskan salmon) my favorite is salmon. It’s a leading source of omega-3 fatty acids, essential fatty acids that contribute to brain growth and development and may help reduce the risk of cardiovascular disease, high blood pressure and cancer. Salmon is often available fresh, and it also scores points as a food that’s easy to cook but looks and tastes like the elegant work of a gourmet chef. Try this and my other salmon recipes; they’re easy enough for everyday dining, fine enough for a special occasion, and guaranteed to set
you on the road to good health. Enjoy.

This is a good brunch or lunch dish. Look for a brand of canned, low fat and low sodium all natural refried beans. (Or, make your own.) Most of the fat in this dish is “good fat” from the avocado; if you’re trying to lose weight, you might skip the avocado or substitute apple or pear.

Red winter wheat berries join with brown rice as the base for this crunchy salad packed with nutritional value and great taste. Herb-roasted carrots, turnips. butternut squash and mushrooms add sweet and savory diversity, while a light mustard-based vinaigrette adds a touch of zest. Great as a stand alone dinner or served alongside roasted chicken, fish or tofu.

Per 3/4 cup serving: 143 calories, 3 g protein, 1.5 g fat (0 g saturated fat), 31 g carbohydrates, 0 mg cholesterol, 8 mg sodium.

Perserving: Cal 278; fat 2 g; carb 54 g

Parsley and walnuts add extra health benefits to this version of aglio e olio, the Italian classic of spaghetti with garlic and oil. I like using whole-grain pasta made from farro, an ancient form of Italian wheat that tastes mild and nutty. Specialty stores and natural foods markets have this pasta di farro, made by Manicaretti or Latini, while supermarkets, usually sell whole-wheat spaghetti. (Those from DeCecco and Delverde are especially good.)
Fast Fact: Walnuts are the only nut containing ellagic acid, an important antioxidant.
Quick Tip: Roasting the nuts at 350º F. for 5 minutes improves their flavor.