Pomegranate-Cranberry Punch

Lime Toasted Pepitas

Shrimp-Stuffed Avocados

A Better Cucumber Salad

Classic Nicoise Salad

Chicken and Vegetable Skillet

Broiled or Grilled Tuna Steaks

Broccoli and Tomato Saute

Braised Leeks

Lemon-Ginger Basmati Rice

Michigan Flat Bread

Bottomless Brandied Fruit Crock


The pomegranate is known for its sweet taste and plentiful juice plus it's loaded with antioxidants, vitamins, potassium, folic acid and iron. The "Wonderful" variety’s potent combination of antioxidants, called polyphenols, help promote human health. Locked together with the great benefits of cranberries yeilds up a delicious healthful refreshment! Keep a jug of this in the fridge---kick it up with some vodka if you wish---and pour it over ice and enjoy!

2 cups cranberry-Pomegranate juice (Healthy Balance brand preferred)
1 tablespoons chopped fresh mint
1 bottle sugar free ginger ale (1 liter) -- chilled

Bring juice and mint to a boil in a saucepan; remove from heat, cover and let stand 15 minutes. Pour through a strainer into a blender; discard mint. Chill at least 1 hour. Stir in ginger ale just before serving over ice. Yields about 2 quarts

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Nutrition Analysis
Total servings 8
One Serving - 8 ounces

Calores 29
Sugar 5g
Total Carbohydrates 6g
Fat 0g
Sodium 100mg
Cholelsterol 0mg
Protein 0g
Fiber 0g

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LIME TOASTED PEPITAS Keep these on hand....not fattening, they're filling, very healthful and besides very tasty! Featured by the Too Hot Tamales on Food TV in November '98. Oh yes, they're great on top of a great big salad for lunch.

1 1/2 cups pepitas (raw hulled green pumpkin seeds)
3 tablespoons freshly squeezed lime juice (or 4 to taste
1 teaspoon coarse sea salt (I use McCormick's "French Gray Sea Salt")
1/4 teaspoon fresh ground black pepper
1/4 teaspoon cayenne, or to taste

Heat a large heavy skillet over medium heat. Add pepita seeds and toss frequently until seeds begin to turn light golden and expand. Meanwhile, in a small bowl combine lime juice, salt, pepper and cayenne; stir until dissolved. Add seasoned lime juice all at once to pepita seeds and stir well to coat all seeds. Remove from heat and cool in the pan. Serve at room temperature. Yields about 1-1/2 cups

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Nutrition Analysis
Total servings 5
One Serving - 1/4 cup ounces

Calores 200
Sugar 0g
Total Carbohydrates 5g
Fat 16g
Sodium 210mg
Cholelsterol 0mg
Protein 10g
Fiber 5g

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Have this for a complete lunch or light supper. Everything in it is very healthful filled with all the "good" stuff!
Serves: 4

2 ripe avocados
1/2 teaspoon sea salt or kosher salt
2 teaspoons lemon juice
4 lettuce leaves
1 cup cooked small shrimp (2 cans "tiny cocktail shrimp" - drained can be substituted)
1 tablespoon low-fat mayonnaise
Salt and freshly ground black pepper
1 small sweet gherkin -- finely chopped

Cut avocados in half lengthwise; remove the pit. Sprinkle with salt and lemon juice. Place lettuce leaves on individual serving plates. Combine shrimp, mayonnaise, salt and pepper to taste; spoon into avocado halves. Garnish with chopped gherkin. (Can be kept covered and chilled up to 2 hours before serving.)

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Nutrition Analysis
Total servings 4
Calores 175
Sugar .8g
Total Carbohydrates 7.1g
Fat 12.6g
Sodium 263mg
Cholelsterol 81mg
Protein 10.1g
Fiber 5.2g

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I try to keep a container of this refreshing concoction in my fridge---perfect when I'm in a rush for a salad.
Serves: 6
1 large English seedless cucumbe - peeled, thinly sliced
1 small onion -- thinly sliced
2 teaspoons fine sea salt or kosher salt
2 tablespoons artificial sweetener such as Splenda
1/4 teaspoon fresh ground black pepper
1/8 teaspoon celery seed
1/8 teaspoon dill weed
1/2 cup white vinegar
1/4 cup water to dilute if desired

Place cucumber and onion slices in a medium bowl and sprinkle with salt; Set aside for about 15 minuntes to allow the salt to penetrate the vegetables. Sprinkle in the sweetener, pepper, celery seed and dill weed. Add the vinegar and water if used. Toss with tongs until well-mixed Cover and refrigerate 4-5 hours before using. Yields about 3 cups of salad.

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Nutrition Analysis
Total servings 6
One Serving - 1/2 cup

Calores 20
Sugar 0g
Total Carbohydrates 5g
Fat 0g
Sodium 350mg
Cholesterol 0mg
Protein 1g
Fiber 2g

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Into each diet-life a little olive oil and potato must fall....your body needs a little bit of everything. This is an excellent entree and won't be an overdose of fattening stuff if you feed the whole family! NOTE: If on a low-sodium diet, you can eliminate the anchovies.
Serves: 4

2 canned anchovy fillets, rinsed in water
1/4 cup red wine vinegar
1/4 teaspoon sea salt or kosher salt
1/4 teaspoon fresh ground black pepper
1/3 cup extra-virgin olive oil or canola oil
1/2 head Boston lettuce
1 pound small new Red Potatoes -- cooked and sliced
1 pound fresh green beans -- cooked and drained
1 can solid white albacore tuna, packed in water (7-oz.) -- drained and flaked
4 hard-cooked eggs -- quartered
2 tomatoes -- cut in wedges
8 pitted Kalamata olives -- drained

In a small bowl, mash the anchovy fillets with a small fork and add the remaining dressing ingredients. Whisk until smooth and set aside.

Arrange lettuce on individual serving plates. Toss potatoes with a little bit of the dressing; and arrange on lettuce. Top with beans in one bunch each.. Put tuna in the center; arrange egg quarters, tomato wedges and olives around the edges. Pour remaining dressing over all; sprinkle with chopped fresh parsley, if desired. Serve immediately.

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Nutrition Analysis
Total servings 4 (as an entree)
One Serving = 2 cups

Calores 259
Sugar 3.1g
Total Carbohydrates 19.3g
Fat 12.5g
Sodium 461mg
Cholesterol 159,7mg
Protein 17.9g
Fiber 3.2g

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Great easy dinner dish for anyone on a busy day!
Serves: 4

2 large boneless skinless chicken breasts
1/2 teaspoon ground thyme
1/2 teaspoon paprika
1/2 teaspoon kosher salt
1/4 teaspoon coarse-ground black pepper
1 tablespoon olive oil or canola oil
1/4 cup low-fat chicken broth
1 medium red pepper -- cut in strips
2 medium Carrots -- sliced diagonally
1 package frozen Cut Green Beans (10-oz.) -- unthawed

Cut the chicken into bit-sized pieces, ands season with thyme, paprika, salt and pepper. In a large non-stick deep skillet or saute pan, saute in hot oil over high heat about 3-4 minutes or until golden brown. Reduce heat to medium and add broth and vegetables. Mix well, cover and simmer 5-7 minuntes or until vegetables are tender and chicken is cooked through (Do not overcook!) Adjust seasoning if needed.

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Nutrition Analysis
Single Serving
Calores 177
Sugar 4.3g
Total Carbohydrates 9g
Fat 5.6g
Sodium 420mg
Cholelsterol 54mg
Protein 21.7g
Fiber 2.5g

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Do this in your stove-top grill pan*...it's terrific. And no, that little bit of oil spread between 4 steaks won't hurt you---it's monounsaturated fat.
Serves: 4

2 tablespoons extra virginia olive oil or canola oil
4 tablespoons lime juice
2 teaspoons worcestershire sauce
2 teaspoons Coleman's dry mustard
4 fresh tuna steaks (total about 1 pound)
1/2 teaspoon kosher salt and freshly ground pepper
4 tablespoons lime zest

In a small bowl, combine the first 4 ingredients; mix well. Place fish in a shallow glass baking dish; pour marinade over and turn to coat welll. Cover; refrigerate at least 30 minutes or up to 2 hours. Arrange tuna on a well-greased broil pan; broil 4" from heat, 5 minutes and turn, baste with marinade. Broil 4-5 minutes longer. Transfer fish to warm serving plates, top with lime zest and serve immediately.

*Note---if using your stove-top grill pan, heat the pan over high heat until very hot. Reduce heat to medium and place steaks on the grill. Cook 4-5 minutes or until the fish comes up easily when nudged with a spatula. Turn and cook 4-5 minutes longer.
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Nutrition Analysis
Total servings 4
Single Serving
Calores 211
Sugar 1g
Total Carbohydrates 1g
Fat 12.3g
Sodium 516mg
Cholelsterol 42mg
Protein 25.4g
Fiber 0g

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This recipe was originally started by cooking the broccoli in butter----well, we can't have that now, can we?
Serves: 4

1 large or 2 small stalks fresh broccoli
2 teaspoons extra virgina olive oil or ocanjola oil
2 cloves garlic -- minced
2 medium firm ripe tomatoes -- cut in wedges
Kosher salt and freshly ground pepper to taste
1 tablespoon chopped fresh herbs (basil, parsley, etc)
Shaved or grated fresh Parmesan cheese - optional

Wash broccoli under cold running water; cut tops into florets; reserve the rest for another purpose if desired. Blanch broccoli in boiling salted water 2-3 minutes or until al dente; drain and set aside to cool slightly. Heat the oil in a large deep skillet and add garlic and broccoli. Stir-fry about 2-3 minutes or until crisp-tender, adding salt and pepper to taste as you cook. Add tomato wedges and heat through; sprinkle with herbs and serve topped with Parmesan cheese if desired. This can be served hot, at room temperaeture, or chilled on lettuce leaves as a salad.
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Nutrition Analysis
Total servings 4
Single Serving
Calores 156
Sugar 2g
Total Carbohydrates 6.5g
Fat 3g
Sodium 356mg
Cholelsterol 0mg
Protein 2g
Fiber 2.8g

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This guy knows his veggies....and this recipe gives us a chance to do something with leeks. Actually, very good!
Recipe By: Curtis Aikens (Food TV Channel in 2001)
Serves: 2

2 leeks, trimmed white parts only -- sliced
1 tablespoon unsalted butter or butter substitute such as "I Can't Believe It's Not Butter"
1 cup far-free chicken broth
Kosher salt and pepper to taste
Fresh thyme sprigs for garnish -- optional

In a 8-inch skillet, saute leeks in margarine; add chicken broth to almost cover. Cover pan; cook 18-20 minutes or until tneder. Remove leeks to serving bowl; reduce cooking liquid and pour over leeks. Garnish with thyme if desired.

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Nutrition Analysis
Single Serving
Single Serving
Calores 118
Sugar 3.1g
Total Carbohydrates 9.9g
Fat 7.2g
Sodium 642mg
Cholelsterol 0mg
Protein 5g
Fiber 1.2g

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Oh, the flavor of this rice is to die for. It used to be hard to find outside Louisiana and Texas, but now Uncle Ben is putting it out in little plastic bags---look for it!
Recipe By : Ming Tsai (Food TV Network)
Serves: 4

4 green onions, white part only, thinly sliced
1 tablespoon canola oil
2 cups basmati rice, washed until water is clear
2 large slices of ginger
Zest of 2 lemons
Juice of 1 lemon
1 teaspoon salt
Pinch of white peppercorn
2 1/2 cups chicken stock, can substitute water

In a saucepan, saute scallions and zest in oil. Add rice and ginger and saute for 3 minutes. Add zest, juice, salt, pepper and chicken stock, cover and bring to boil. Turn down and simmer for 15 to 20 minutes. Pull off of heat and let stand for another 25 minutes with cover still on.

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Just a little bread for the bod....don't overdo it...and don't slather it with butter either!
Yields 2 loaves
Prep.Time: 20 minutes
Recipe By : Anne Heinonen of Howell, Michigan (Taste of Home Magazine) 1 package Active Dry Yeast (1/4 oz.)
2 cups Warm Water (105 degrees), divided
1/3 cup Sugar
2 tablespoons Vegetable Oil
1 tablespoon Salt
1/2 cup Rye or Whole Wheat Flour
5 1/2 - 6 cups All-purpose flour
In a large mixing bowl, dissolve yeast in 1/2 cup of the warm water. Add sugar, oil, salt, rye or whole wheat flour, 3 cups of the all-purpose flour, and remaining water; beat until smooth. Add enough remaining all-purpose flour to form a soft dough. Turn out onto a floured surface; knead until smooth and elastic, about 6-8 minutes. Place in a greased bowl, turning once to grease top. Cover and let rise in a warm place until doubled, about 1 hour. Punch dough down; divide in half. On a greased baking sheet, flatten each half to 1-inch thickness. Pierce each loaf several times with a fork. Cover and let rise in a warm place until nearly doubled, about 30 minutes. Bake at 375 degrees for 25-30 minutes, or until golden brown.
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Keep this on hand and take some for desserts....it should keep you away from the cakes and ice cream!
Mixed fruit (whatever is in season)---For instance, Peaches, Plums, Nectarines, Apricots, Berries, Cherries, Grapes---in any combination and in any amount.
Brandy or dark rum
* Use brandy or rum for this recipe, with ripe, unblemished fruit in season. Use a crock or jar with tight fitting lid.
1. Remove stems from fruit but leave fruit whole. Peel large fruits such as peaches, apricots and plums.
2. Place fruit carefully into the container of your choice. Fill the container completely but without packing the fruit to avoid bruising.
3. Add enough brandy or rum to completely cover fruit. Close container tightly and store at room temperature. Let stand at least 3 weeks before using; 4 weeks is even better.
4. As you use the fruit replenish with more fruit and cover with more brandy or rum.
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Copyright © 2010 Carol Stevens, Shaboom's Kitchen, All Rights Reserved