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Index
1. Jamaican
Curried Bananas
2. Japanese Soba Noodle Salad
3. Jicama and Cherry Tomato Stir-fry
4. Joint
Relief Juice
5. Judge
Wapner's Eggplant Hors d'Oeuvre
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1. Jamaican Curried Bananas
Servings: 8
Preparation Time: 10 min.
Cooking Time: 30 min.
Ingredients:
4 cup water
2 cup long grain white rice
2 Tbs. unsalted butter
1 Tbs. curry powder
8 green banana, cut in half lengthwise
1 cup coconut milk
1/2 tsp. hot pepper sauce, or to taste
1 egg, beaten
This Recipe is considered:
Low Sodium
Cooking Directions:
Boil water in a medium saucepan over high heat. Stir in
rice. Immediately reduce heat to low. Cover and simmer
20-25 minutes, or until rice is tender and liquid is
absorbed. Melt butter in a heavy nonstick skillet over
medium heat. Saute curry 1 minute. Add bananas and cook 4
minutes until lightly browned. Add next 2 ingredients.
Season with salt and pepper to taste. Reduce heat to low
and simmer 30 minutes. Stir in beaten egg. Serve over
rice.
Per Serving: calories 435, fat 13.0g, calories from fat
27%, protein 6.7g, cholesterol 31.1mg, dietary fiber 5.7g
Nutrients Exchanges
Calories 435 Milk Exchanges 0.0
Protein 6.7g Vegetable Exchanges 0.0
Carbohydrates 80.2g Fruit Exchanges 2.8
Dietary Fiber 5.7g Bread Exchanges 2.3
Sugar 33.8g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 13.0g Lean Meat Exchanges 0.1
Saturated Fat 8.8g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 2.2g Fat Exchanges 2.0
Poly-unsaturated Fat 1.9g
% Calories from Fat 27%
Cholesterol 31.1mg
Sodium 21.7mg
Vitamins Minerals
Vitamin A 52.5IU Calcium 37.9mg
Thiamin (B1) 1.2mg Copper 1.1mg
Riboflavin (B2) 0.4mg Iron 3.5mg
Niacin (B3) 3.2mg Magnesium 77.3mg
Vitamin B6 1.2mg Manganese 1.2mg
Vitamin B12 0.1mcg Phosphorus 131.6mg
Vitamin C 16.9mg Potassium 845.2mg
Vitamin E 1.3IU Selenium 11.6mcg
Folate 45.9mcg Sodium 21.7mg
Pantothenic Acid 1.1mg Zinc 1.5mg
Source:
Nubella
------------------------------------------------------
2. Japanese Soba Noodle Salad
Servings: 6
Preparation Time: 10 min.
Cooking Time: 5 min.
Ingredients:
1 Lbs. soba noodles
3 scallion, minced
2 Tbs. fresh parsley, chopped
1 Tbs. mirin wine
3 Tbs. lemon juice
1 tsp. fresh ginger, grated
1 tsp. garlic, pressed
2 Tbs. yellow or white miso paste
2 tsp. sesame seeds
This Recipe is considered:
Low Fat
Low Calorie
Low Cholesterol
Cooking Directions:
Cook soba noodles in a large pan of boiling water about 5
minutes. Drain and rinse with cold water. Combine noodles,
scallions and parsley in a bowl. Combine next 4 ingredients
in a separate bowl. Then mix in miso, working out the lumps
with the back of a spoon. Thin if necessary with a little
water, drop by drop. Combine with noodle mixture and chill.
Garnish with sesame seeds.
Per Serving: calories 108, fat 1.7g, calories from fat 14%,
protein 5.3g, cholesterol 0.0mg, dietary fiber 2.0g
Nutrients Exchanges
Calories 108 Milk Exchanges 0.0
Protein 5.3g Vegetable Exchanges 0.3
Carbohydrates 20.5g Fruit Exchanges 0.0
Dietary Fiber 2.0g Bread Exchanges 1.0
Sugar 1.3g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 1.7g Lean Meat Exchanges 0.0
Saturated Fat 0.3g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 0.7g Fat Exchanges 0.2
Poly-unsaturated Fat 0.7g
% Calories from Fat 14%
Cholesterol 0.0mg
Sodium 257.6mg
Vitamins Minerals
Vitamin A 17.2IU Calcium 25.5mg
Thiamin (B1) 1.0mg Copper 0.8mg
Riboflavin (B2) 0.3mg Iron 1.3mg
Niacin (B3) 0.7mg Magnesium 19.5mg
Vitamin B6 0.4mg Manganese 0.5mg
Vitamin B12 0.0mcg Phosphorus 47.7mg
Vitamin C 18.1mg Potassium 127.1mg
Vitamin E 0.2IU Selenium 0.4mcg
Folate 31.1mcg Sodium 257.6mg
Pantothenic Acid 0.3mg Zinc 0.5mg
Source: Nubella
------------------------------------------------------
3. Jicama and Cherry Tomato Stir-fry
Servings: 4
Preparation Time: 10 min.
Cooking Time: 10 min.
Ingredients:
4 tsp. peanut oil
1 Tbs. fresh ginger, minced
1 clove garlic, minced
1/8 tsp. hot red pepper sauce, or to taste
1 Lbs. jicama, peeled and cut in 0-1/2 inch julienne strips
1/4 Lbs. spinach\cooked, washed and coarsely chopped, tough
stems discarded
1/2 Lbs. cherry tomatoes\raw, halved
1/8 tsp. salt (optional)
This Recipe is considered:
Low Calorie
Low Cholesterol
Low Sodium
Cooking Directions:
Heat oil in a wok or heavy nonstick skillet over high heat.
Stir-fry ginger and garlic 15 seconds. Stir in hot red
pepper sauce and jicama and stir-fry 2-3 minutes. Add
spinach and stir-fry 1-2 minutes. Stir in cherry tomatoes
and cook another 2-3 minutes, stirring frequently. Season
with salt and pepper to taste.
Per Serving: calories 104, fat 6.4g, calories from fat 56%,
protein 2.6g, cholesterol 0.0mg, dietary fiber 6.9g
Nutrients Exchanges
Calories 104 Milk Exchanges 0.0
Protein 2.6g Vegetable Exchanges 2.8
Carbohydrates 14.2g Fruit Exchanges 0.0
Dietary Fiber 6.9g Bread Exchanges 0.0
Sugar 4.3g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 6.4g Lean Meat Exchanges 0.0
Saturated Fat 1.4g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 2.9g Fat Exchanges 0.9
Poly-unsaturated Fat 2.1g
% Calories from Fat 56%
Cholesterol 0.0mg
Sodium 30.8mg
Vitamins Minerals
Vitamin A 269.8IU Calcium 56.9mg
Thiamin (B1) 0.8mg Copper 1.0mg
Riboflavin (B2) 0.7mg Iron 2.0mg
Niacin (B3) 0.7mg Magnesium 45.4mg
Vitamin B6 1.0mg Manganese 1.3mg
Vitamin B12 0.0mcg Phosphorus 51.7mg
Vitamin C 36.9mg Potassium 438.0mg
Vitamin E 9.3IU Selenium 0.9mcg
Folate 63.7mcg Sodium 30.8mg
Pantothenic Acid 0.8mg Zinc 0.9mg
Source: Nubella
------------------------------------------------------
4. Joint Relief Juice
Epicurious | September 2008
by Executive Chef Chris Miller
Editor's note: This recipe is part of a healthy and
delicious spa menu developed exclusively for Epicurious by
Chris Miller, executive chef at Como Shambhala Estate at
Begawan Giri in Bali.This refreshing juice is pleasantly
fruity but not overly sweet. It gets its bright green color,
tons of antioxidants, and refreshing zing from parsley and
spinach, but neither ingredient overwhelms the flavors of
the pineapple, grapefruit, and carrots.
Note that not all juicers produce the same amount of liquid.
If your machine tends toward a lower output, consider buying
extra ingredients. To avoid pesticides and other chemicals,
use organic fruits and vegetables and be sure to wash
everything thoroughly.
Some juicers heat juice slightly, so it's a good idea to
chill your ingredients before juicing them. This will allow
you to drink the juice right away, when its flavors, colors,
and nutrients are at their peak.
Ingredients
5 ounces fresh pineapple (about 1 cup or 1/8 large
pineapple), peeled, cored, cut into large chunks, and
chilled
4 ounces pear (about 1 cup or 1/2 medium pear), unpeeled,
cut into large chunks and chilled
2 cups (packed) spinach with stems (about 4 ounces), chilled
1 (2-ounce) bunch fresh flat-leaf parsley with stems,
chilled
1/2 medium carrot, peeled and chilled
1/4 cup freshly squeezed grapefruit juice (from 1/2 small
grapefruit), chilled
electric juice extractor or heavy-duty juicer that can
process stems, skin, and seeds
Equipment:
electric juice extractor or heavy-duty juicer that can
process stems, skin, and seeds
Preparation
In juice extractor, process pineapple, pear, spinach,
parsley, and carrot, skimming foam if necessary. Stir in
grapefruit juice, chill if desired, and serve.
Juice is best served immediately but will keep,
refrigerated, in airtight container up to two days.
Source: Epicurious
------------------------------------------------------
5. Judge Wapner's Eggplant Hors d'Oeuvre
Servings: 12
Preparation Time: 15 min.
Cooking Time: 60 min.
Ingredients:
1 eggplant
onion\cooked
1 clove garlic
1 Lbs. canned artichokes
1/4 Lbs. jar sliced mushrooms, or 6 fresh mushrooms, sliced
2 celery rib
1 tomato\cooked
12 cocktail onion
12 pimento green olive
2 Tbs. olive oil
1/4 tsp. oregano
1/4 cup wine vinegar
salt and pepper, to taste
2 oz. capers
This Recipe is considered:
Low Calorie
Low Cholesterol
Cooking Directions:
Preheat oven to 350° F. Bake the eggplant for 1 hour. Peel
it then chop it in a food processor. Dice the onion. Mash
the garlic. Cut up the artichokes and reserve the juice. If
the mushrooms are fresh, slice them. Dice the celery. Mince
the tomato. cut the cocktail onions and olives in half.
Pulse together. Add the artichoke juice, olive oil, oregano,
wine vinegar, salt, pepper and capers to the eggplant
mixture. Blend all the ingredients to the consistency of a
spread. Chill and allow to sit for 6-24 hours. Serve with
crackers. By Judge Joseph A. Wapner (retired).
Per Serving: calories 108, fat 5.5g, calories from fat 46%,
protein 3.5g, cholesterol 0.0mg, dietary fiber 5.8g
Nutrients Exchanges
Calories 108 Milk Exchanges 0.0
Protein 3.5g Vegetable Exchanges 3.6
Carbohydrates 19.2g Fruit Exchanges 0.0
Dietary Fiber 5.8g Bread Exchanges 0.0
Sugar 10.5g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 5.5g Lean Meat Exchanges 0.0
Saturated Fat 1.1g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 2.7g Fat Exchanges 0.5
Poly-unsaturated Fat 1.7g
% Calories from Fat 46%
Cholesterol 0.0mg
Sodium 356.2mg
Vitamins Minerals
Vitamin A 19.2IU Calcium 51.9mg
Thiamin (B1) 1.2mg Copper 1.3mg
Riboflavin (B2) 0.7mg Iron 1.1mg
Niacin (B3) 1.0mg Magnesium 44.7mg
Vitamin B6 0.8mg Manganese 0.4mg
Vitamin B12 0.0mcg Phosphorus 92.9mg
Vitamin C 15.1mg Potassium 486.6mg
Vitamin E 1.3IU Selenium 1.9mcg
Folate 54.2mcg Sodium 356.2mg
Pantothenic Acid 0.5mg Zinc 0.6mg
Source: Nubella
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