Navy and green bean salad

SERVES 4 V D P C Q ½ cup navy beans, soaked in cold water overnight 8 oz/225 g green beans, trimmed ¼ red onion, thinly sliced 12 black olives, pitted 1 tbsp snipped chives Dressing ½ tbsp lemon juice ½ tsp Dijon mustard 6 tbsp extra virgin olive oil salt and pepper Method 1….

NAVY BEANS

High-protein navy beans are often the contents of canned baked beans and are also very high in fiber, minerals, and B vitamins. Navy beans are a very high fiber food. Their soluble fiber helps to lower cholesterol and prevent blood sugar levels from rising too rapidly after a meal, making these beans a good choice…

Black bean sauce

MAKES ABOUT ⅔ CUP V D C Q 1 tbsp peanut oil 2 tbsp fermented black beans, finely chopped 1 garlic clove, chopped 1 tbsp grated fresh ginger 1 shallot, chopped 2 scallions, finely chopped 2 small fresh green chiles, seeded and chopped 1 tbsp light soy sauce 1 tbsp strained freshly squeezed lemon juice…

BLACK BEANS

Shiny, oval black beans are an ideal and inexpensive addition to the diet, being rich in nutrients and cholesterol-lowering fibers, and very low in fat and saturates. Black beans are a delicious addition to the diet. Nutritionally, they are high in the indigestible portion of the plant known as insoluble fiber, which can reduce cholesterol….

Chickpea soup

SERVES 6 V D P C 2¼ cups dried chickpeas, soaked in cold water overnight 2 tbsp olive oil 1 onion, finely chopped 2 garlic cloves, finely chopped 1 lb/450 g Swiss chard, trimmed and finely sliced 2 fresh rosemary sprigs 14 oz/400 g canned chopped tomatoes salt and pepper slices of toasted bread, to…

CHICKPEAS

Pale, golden chickpeas, sometimes called garbanzo beans, are an excellent, lowcost source of protein, and are rich in fiber, protective plant chemicals, and vitamin E. Chickpeas are a delicious protein food for vegetarians and a very good source of fiber. Their insoluble fiber, which binds to cholesterol and removes it from the body, not only…

Brown rice vegetable pilaf

SERVES 4 V D P C Q 4 tbsp canola oil 1 red onion, finely chopped 2 tender celery stalks, leaves included, quartered lengthwise and diced 2 carrots, peeled and coarsely grated 1 fresh green chile, seeded and finely chopped 3 scallions, finely chopped ¼ cup whole almonds, sliced lengthwise 1¾ cups cooked brown basmati…

BROWN RICE

The fiber in brown rice can help to lower blood cholesterol levels and keep blood sugar levels even. While white rice contains few nutrients other than starch, brown rice has several nutritional benefits. Regular consumption of brown rice and other whole grains has been shown to help prevent heart disease, diabetes, and some cancers. It…

Lobster, herb, and saffron mayonnaise salad

SERVES 4 C Q 1 lb 10 oz–1 lb 12 oz/750–800 g freshly cooked lobster meat, cut into bite-size chunks 1 large avocado, peeled, pitted, and cut into chunky dice 4 ripe but firm tomatoes 9 oz/250 g mixed herb salad greens 1–2 tbsp fruity olive oil squeeze of lemon juice salt and pepper Saffron…

LOBSTER

Lowfat lobster flesh is an excellent source of minerals, including zinc, potassium, selenium, and calcium. For most of us lobster is probably an occasional indulgence rather than an everyday food but, despite its luxurious connection, it is a healthy treat. Lobsters, like crayfish and crabs, are rich in minerals including zinc, potassium, and selenium. They…

Crayfish in creamy tomato sauce

SERVES 4 D P C Q 1 tbsp low-fat margarine 1 tbsp olive oil 2 shallots, finely chopped 4 tomatoes, peeled and chopped 2 tbsp tomato paste pinch of dried oregano pinch of sugar (optional) 1 lb/450 g peeled crayfish tails 3 tbsp light cream salt and pepper To serve cooked wild rice handful of…

CRAYFISH

Low in sodium and rich in vitamin E, crayfish are good for heart health and excellent skin. Crayfish are freshwater crustaceans —you can find them in some fish markets or as prepared tails in the freezer or chiller cabinets. They have a bright pink appearance, sweet flavor, and make a good substitute for shrimp in…