That sounds like a great idea Alli. Thank you for posting this. Hope you are doing well.

Love and Hugs,
Cassie

OK Alli I'll start us off with the first five.
________________________________________

Red Lentil and Vegetable Soup
Ingredients

1 tablespoon(s) olive oil
4 medium carrots, chopped
1 small onion, chopped
1 teaspoon(s) ground cumin
1 can(s) (14 1/2-ounce) diced tomatoes
1 can(s) (14- to 14 1/2-ounce) vegetable broth
1 cup(s) dried red lentils
1/4 teaspoon(s) salt
1/8 teaspoon(s) ground black pepper
1 bag(s) (5-ounce) baby spinach

Directions
1.In 4-quart saucepan, heat oil on medium until hot. Add carrots and onion, and cook 6 to 8 minutes or until lightly browned and tender. Stir in cumin; cook 1 minute.
2.Add tomatoes, broth, lentils, 2 cups water , salt, and pepper; cover and heat to boiling on high. Reduce heat to low and simmer, covered, 8 to 10 minutes or until lentils are tender. Stir in spinach. Makes about 7 1/2 cups

Nutritional Information
(per serving)
Calories 265
Total Fat 5g
Saturated Fat 1g
Cholesterol 0
Sodium 645mg
Total Carbohydrate 41g
Dietary Fiber 13g
Sugars --
Protein 16g
Calcium --

Serves: 4
Yields: 7 1/2 cups
Total Time: 30 min
________________________________________

Chicken Quesadillas with Avocado-Tomato Salsa

Ingredients
2 teaspoon(s) canola oil
1 green onion, thinly sliced
1 lime
1 pound(s) skinless, boneless thin-sliced chicken breasts, cut into 1-inch-wide strips
4 burrito-size low-fat flour tortillas
1 cup(s) reduced-fat (2%) shredded Mexican cheese blend
1/2 avocado, peeled, seeded, and cut into 1/2-inch pieces
3/4 cup(s) salsa

Directions
1.In 12-inch nonstick skillet, heat oil on medium 1 minute. Add green onion and cook about 6 minutes or until tender, stirring occasionally.
2.Meanwhile, from lime, grate 1 teaspoon peel and squeeze 2 tablespoons juice. Evenly season chicken on both sides with lime peel, 1/4 teaspoon salt, and 1/8 teaspoon ground black pepper.
3.Add chicken to green onion in skillet; cook 10 minutes or until chicken is no longer pink inside. Transfer to bowl; stir in lime juice.
4.Evenly divide chicken mixture and cheese on half of each tortilla; fold over to make 4 quesadillas.
5.In same skillet, cook quesadillas on medium, in 2 batches, 8 minutes per batch or until browned on both sides and heated through. Cut each quesadilla into thirds. Stir avocado into salsa; serve with quesadillas

Nutritional Information
(per serving)
Calories 400
Total Fat 14g
Saturated Fat 5g
Cholesterol 86mg
Sodium 970mg
Total Carbohydrate 31g
Dietary Fiber 8g
Sugars --
Protein 38g
Calcium --

Serves: 4
Yields: 4 main-dish servings
Total Time: 30 min

________________________________________

Salmon Provenal with Zucchini

Ingredients
1 tablespoon(s) olive oil
4 piece(s) (6-ounce) skinless salmon fillet
1 can(s) (28-ounce) whole tomatoes in juice
1 small onion, chopped
1/4 cup(s) Kalamata olives, chopped
1 tablespoon(s) capers, drained and chopped
3 medium (8-ounce) zucchini
1 tablespoon(s) fresh lemon juice

Directions
1.In 12-inch skillet, heat oil on medium-high until hot. Evenly season salmon on both sides with 1/4 teaspoon salt and 1/8 teaspoon ground black pepper. Add salmon to skillet and cook 3 minutes. Reduce heat to medium; turn salmon over and cook 3 to 5 minutes longer or until opaque throughout.
2.Meanwhile, drain tomatoes, reserving 1/4 cup juice. Chop tomatoes.
3.Transfer salmon to plate; cover with foil to keep warm. To same skillet, add onion and cook 5 minutes or until tender. Stir in tomatoes with reserved juice; heat to boiling. Cook 2 minutes or until sauce thickens, stirring. Remove skillet from heat; stir in olives and capers.
4.While tomato sauce is cooking, cut each zucchini lengthwise in half, then cut crosswise into 1/4-inch-thick slices.
5.In microwave-safe medium bowl, place zucchini and 2 tablespoons water . Cover with vented plastic wrap and cook in microwave on High 5 minutes or until just fork-tender. Drain zucchini; add lemon juice and toss to combine.
6.Place salmon on individual dinner plates; top with tomato-olive-caper mixture and serve with zucchini.

Nutritional Information
(per serving)
Calories 350
Total Fat 16g
Saturated Fat 2g
Cholesterol 94mg
Sodium 585mg
Total Carbohydrate 15g
Dietary Fiber 5g
Sugars --
Protein 38g
Calcium --
Serves: 4
Yields: 4 main-dish servings
Total Time: 30 min
________________________________________

Grilled Chicken Breast on Warm Black Bean Salad

Ingredients

1/4 pound(s) chicken breast
2 teaspoon(s) olive oil
1 lime
1 small onion, chopped
1 medium red pepper, chopped
1 teaspoon(s) ground cumin
1 can(s) black beans, rinsed and drained
2 tablespoon(s) chopped fresh cilantro leaves

Directions
1.Sprinkle chicken with 1/4 teaspoon salt and 1/8 teaspoon coarsely ground black pepper. In 12-inch nonstick skillet, heat 1 teaspoon oil on medium 1 minute. Add chicken and cook about 6 minutes or until shrimp turn opaque throughout, stirring frequently.
2.Meanwhile, from lime, grate 1 teaspoon peel and squeeze 2 tablespoons juice; set aside.
3.Transfer chicken to small bowl; cover with foil to keep warm. In same skillet, heat remaining 1 teaspoon oil on medium 1 minute. Add onion and red pepper, and cook 8 minutes or until tender. Stir in cumin; cook 1 minute. Add black beans, lime peel and juice, 1/4 teaspoon salt, and 1/4 teaspoon coarsely ground black pepper. Cook 3 minutes or until heated through. Spoon black bean mixture onto 4 dinner plates. Top with chicken and any liquid in bowl; sprinkle with chopped cilantro

Serves: 4 main-dish servings
Total Time: 25 min
________________________________________

Orange Beef and Pepper Stir-Fry

Ingredients
1 navel orange
1/4 cup(s) dry sherry
2 tablespoon(s) soy sauce
1 tablespoon(s) cornstarch
1 pound(s) beef eye round steaks, trimmed of fat and thinly sliced
3 teaspoon(s) canola oil
2 red and/or orange peppers, thinly sliced
1 package(s) (8.8-ounce) precooked whole-grain brown rice

Directions
1.From orange, grate 1 teaspoon peel and squeeze 1/3 cup juice. In large bowl, combine orange peel and juice with sherry, soy sauce, and cornstarch. Add beef and toss to coat; set aside.
2.In 12-inch skillet, heat 1 teaspoon oil on medium-high until hot. Add peppers and 2 tablespoons water , and cook 5 minutes or until peppers are tender, stirring frequently. Transfer to medium bowl.
3.In same skillet, heat remaining 2 teaspoons oil on high. With slotted spoon, transfer half of beef to skillet, reserving orange-juice mixture. Cook beef 1 minute, stirring frequently. Transfer beef to bowl with peppers. Repeat with remaining beef.
4.Add 1/4 cup water, then reserved orange-juice mixture, to skillet; heat to boiling. Boil 1 minute. Meanwhile, prepare rice as label directs.
5.To serve, toss beef and peppers with orange sauce. Serve beef and pepper stir-fry over rice.

Nutritional Information
(per serving)
Calories 350
Total Fat 12g
Saturated Fat 3g
Cholesterol 50mg
Sodium 560mg
Total Carbohydrate 28g
Dietary Fiber 3g
Sugars --
Protein 32g
Calcium --

Serves: 4
Yields: 4 main-dish servings
Total Time: 30 min

Heres three more heart health recipes


Whole Wheat Penne with Broccoli and Sausage

Ingredients
12 ounce(s) whole wheat penne pasta
1 large bunch broccoli, cut into florets
12 ounce(s) hot Italian turkey sausage
1 pint(s) grape tomatoes, each cut in half
1/2 cup(s) (loosely packed) fresh basil leaves, chopped
1/4 cup(s) freshly grated Pecorino Romano cheese

Directions
1.Heat large saucepot of salted water to boiling on high. Add pasta and cook as label directs, adding broccoli when 3 minutes of cooking time remain. Reserve 1/2 cup cooking water; drain pasta and broccoli.
2.Meanwhile, thinly slice sausage on the diagonal. In 12-inch nonstick skillet, cook sausage on medium 7 to 8 minutes or until it begins to brown, stirring occasionally. Add tomatoes and cook 5 minutes longer, stirring.
3.Stir pasta, broccoli, and 1/4 cup pasta cooking water into sausage mixture in skillet; heat through, adding additional cooking water if needed. Remove from heat; stir in basil and cheese.

Nutritional Information
(per serving)
Calories 505
Total Fat 13g
Saturated Fat 4g
Cholesterol 71mg
Sodium 760mg
Total Carbohydrate 74g
Dietary Fiber 10g
Sugars --
Protein 32g
Calcium --

Serves: 4
Yields: 4 main-dish servings
Total Time: 25 min
________________________________________
Balsamic Chicken and Pears

Ingredients

1 package(s) (9-ounce) frozen Roma beans
1/3 cup(s) whole wheat couscous
1 tablespoon(s) olive oil, see direction step 2
1 teaspoon(s) olive oil, see direction step 3
4 small (about 1 pound) skinless, boneless chicken-breast halves
2 Bosc pears, each unpeeled, cored, and cut into 8 wedges
1 cup(s) chicken broth
3 tablespoon(s) balsamic vinegar
2 teaspoon(s) cornstarch

Directions
1.Prepare Roma beans and couscous as labels direct.
2.Meanwhile, in 12-inch skillet, heat 1 tablespoon oil on medium until hot. Add chicken and cook 10 to 12 minutes or until juices run clear when thickest part is pierced with tip of knife, turning over once. Transfer chicken to plate.
3.In same skillet, in remaining oil, cook pear wedges 3 to 4 minutes or until lightly browned and tender.
4.In cup, mix broth, vinegar, and cornstarch; add to skillet with pears. Heat to boiling on medium-high. Boil 1 minute. Return chicken and any juice on plate to skillet; heat through.

Nutritional Information
(per serving)
Calories 450
Total Fat 7g
Saturated Fat 1g
Cholesterol 66mg
Sodium 235mg
Total Carbohydrate 61g
Dietary Fiber 10g
Sugars --
Protein 36g
Calcium --

Serves: 4
Yields: 4 main-dish servings
Total Time: 25 min
________________________________________

Mango Shrimp and Crab Salad
A flavorful salad with crab, shrimp, mango, tomatoes, and cucumber.

Ingredients

4 piece fresh romaine leaves (or spinach leaves)
1fresh mango , peeled, pitted and sliced
4 oz cooked shrimp
4 oz cooked crab
2medium celery stalks , sliced
1fresh green onions , finely chopped
1medium cucumber , sliced
1 cup fresh cherry tomatoes
2medium limes (or lemons)


Directions
1 Arrange spinach or lettuce on four plates.
2 Arrange 1/4 of mango slices onto each plate.
3 In small bowl, combine shrimp and crab.
4 Mound the shrimp-crab mixture on top mango.
5 Top each with divided celery and green onion.
6 Arrange cucumber slices and tomatoes along sides of lettuce.
7 Slice lemons or limes into wedges and arrange on plate.
8 Allow each guest to squeeze wedges over top of salad.
Additional Information
Can be made with shrimp or crab alone by doubling the portion of desired seafood.

Nutrition Facts

Makes 4 servings
Serving Size: 6 oz
Amount Per Serving

Calories 137.1
Total Carbs 17 g
Dietary Fiber 3.5 g
Sugars 2.9 g
Total Fat 1.3 g
Saturated fat 0 g
Unsaturated Fat 1.3 g
Potassium 330.5 mg
Protein 15.6 g
Sodium 222.2 mg

Black Bean Salsa Marmalade
A sweet and spicy spread with black beans and orange marmalade.

Prep Time: 5 minutes
Cook Time: 0 minutes
Difficulty: EASY

Ingredients
1/2 oz Sweet Orange Low Sugar Marmalade , equal to 1 tablespoon
4 oz roasted red peppers with brine , drained and chopped (equal to 1/2 cup)
2medium garlic cloves , roasted
1/2 cup Beans, black, mature, cooked
1 tsp fresh lime juice (key lime juice can be used)
1 pinch kosher salt (optional, to taste)
1 pinch black pepper , freshly ground (optional, to taste)
1 tsp fresh cilantro (optional, to taste)

Directions
1 Mix all ingredients together in a food processor and pulse until blended.
Additional Information
Remember to not overprices. The salsa should remain somewhat chunky.

Nutrition Facts
Makes 18 servings
Serving Size: 1 tsp
Amount Per Serving
Calories 10.2
Total Carbs 1.8 g
Dietary Fiber 0.5 g
Sugars 0.2 g
Total Fat 0.1 g
Saturated Fat 0 g
Unsaturated Fat 0.1 g
Potassium 17.3 mg
Protein 0.5 g
Sodium 19.6 mg

Okay, I am not much of a cook, but here is one of my favorite recipes.:
Rotisserie Chicken (you don't have to have a rotisserie)
1 tsp paprika
1 tsp onion powder
1/2 tsp black pepper
1/2 tsp dried hyme
1/4 tsp garlic powder
1/4 cup honey
1 large roasting chicken

Mix spices into hone. Brush onto chicken. Raost at 325degreesF until done, basting every 20 minutes.

I like to make this on Sunday afternoon, when I'm just sitting around reading. I set the timer to remind me to baste the chicken, and in about 2 hours it's done. We get several meals out of it, too. Roasted chicken, chicken salad, chicken for a green salad, and I've used it for chicken soup, too.

Minor4th is a fabulous cook who has posted several recipes here. Some of my faves are her black bean and corn salad, chicken taco soup, and Italian sausage soup. They are wonderful!
Pam

Grilled Orange Roughy with Nectarine Salsa
You could use ann kind of fish that you like not just orange roughy.
Orange roughy topped with a sweet and tangy salsa.

Prep Time: 2 minutes
Cook Time: 8 minutes
Makes 2 servings

Ingredients
1 medium nectarines , cut into 1/2 inch pieces
1/2 medium cucumber , seeded and cut into 1/2 inch piece
1/2 medium kiwi, peeled , cut into 1/2 inch pieces
2 tbsp fresh chopped green onion
4 1/2 tsp orange juice
1 1/2 tsp white wine vinegar
8 oz orange roughy fillet , about 1 inch thick (fresh or frozen)
1/2 tsp olive oil
1/4 tsp black pepper
1 cooking spray

Directions
1 In small bowl, combine nectarine, cucumber, kiwifruit, green onion, orange juice, and vinegar for the salsa. Cover. Chill until ready to serve.
2 If frozen, thaw fish. Rinse and pat dry using paper towel. Rub oil evenly onto both sides of fish. Sprinkle with pepper.
3 Preheat grill to medium.
4 Coat grill basket with cooking spray. Place fish in prepared grill basket on grill rack. Cook, uncovered, 8 to 12 minutes or until fish flakes easily.
5 To serve, separate fish into pieces and top with nectarine salsa.

Nutrition Facts
Amount Per Serving
Calories 165.9
Total Carbs 13.6 g
Dietary Fiber 2.4 g
Sugars 9.5 g
Total Fat 2.5 g
Saturated Fat 0.2 g
Unsaturated Fat 2.3 g
Potassium 504 mg
Protein 22.6 g
Sodium 93.2mg

Hello Alli,

I have brought the discussion for healthy heart eating strategies to the top to make it easier to locate.

I love the different recipes that people have posted. One of my concerns about healthy heart cooking (when I first started looking at this) was that I didn't want to throw out all the recipes that Minor7th had come to love and cherish. So I have found ways to adapt.

The main things that we are trying to accomplish are:
reduce sodium (salt);
reduce cholesterol;
reduce saturated fat; and
eliminate trans fats.

We were told to eliminate furry animals from our diet (beef, pork, rabbit, lamb). This wasn't particularly hard because we seldom ate them anyway. But in order to reduce cholesterol, we also had to eliminate things such as shrimp, crab, etc. We haven't eliminated fish such as salmon, halibut, trout, etc.

In the adapting department, when I bake (cookies, cake, pies, etc) I use oil (canola or olive) instead of butter, shortening, or margarine. The method for substituting is located in the Healthy Heart Eating Strategies discussion.

There are books that are really helpful. The names of the books are listed in the discussion previously mentioned. Look under discussion items by me, Minor7th, and Pkrjenkins for the names of helpful books.

I also believe that the corn & bean salad recipe that everyone loves is in that discussion thread.

Namaste,
Minor4th

Thank you for that. I too don't eat furry animals, just chicken and fish. Absolutely no fats and I no longer eat cakes and biscuits. The diet I follow has been very strict from the day I had my HA. I steam all of my veg, eat whole meal pasta and brown rice. I think this is why I get bored as my diet is very restricted. The dishes on here are great because I can adjust them to suit my diet.

I don't know about you but I've cut out all caffeine - I now drink decaf. No drinks that contain sucrose as this attacks the heart muscle so natural fruit juices for me. For a desert ( and my sweet tooth has fast disappeared) I will have a zero fat yoghurt and fresh fruit.

Eating out is a bit of a mare, so I normally go for fish or salads because of the weight of salt added by the chefs. Needless to say, there is no added sodium in my diet.

Phew! Goody two shoes, here! But I'm used to it, now. Haven't had a piece of cheese since my HA. Oh, I miss cheese but hopefully all the above will keep my ticker ticking, clot free and healthy. Even though I coded out, I sustained no heart damage - it was only a 4,3 (4 is considered an HA).

Keep the recipes coming - I'll add my own when I've discovered how to copy and paste on an iPad! Richie, your recipes are fab and, when I think about your troubles, I'm humbled. You're an inspiration.

Love and prayers,

Alli
X

Open Faced Veggie Melts

Sauted zucchini and onions, with roasted red peppers give a traditional melt a healthy twist.

Ingredients
1 tsp olive oil
1medium onions , thinly sliced
1medium garlic cloves , peeled and minced
2small zucchini , thinly sliced
1 oz roasted red peppers with brine , drained, thinly sliced (1 pepper)
1 tsp dried basil
1/4 tsp salt , to taste (optional)
1/4 tsp black pepper , coarsely ground
4 piece 100% whole grain bread (or whole rye)
2small tomato , each cut into 4 slices
1/4 lb Cheese, provolone, diced , finely for melting

Directions
1 Preheat broiler.
2 In skillet, heat oil over medium high.
3 Saut onion, garlic, and zucchini 3 to 4 minutes, or until tender.
4 Add roasted pepper, basil, salt, and pepper to frying pan, and cook for 1 more minute.
5 Arrange bread on a baking sheet.
6 Place 2 tomato slices on each piece of bread and top with vegetable mixture.
7 Sprinkle cheese over vegetables and broil for 1 minute, until cheese is melted and toasted.

Nutrition Facts

Makes 4 servings
Amount Per Serving

Calories 138.7
Total Carbs 21.8 g
Dietary Fiber 7.2 g
Sugars 5.7 g
Total Fat 4.5 g
Saturated Fat 1.8 g
Unsaturated Fat 2.7 g
Potassium 334.9 mg
Protein 5.9 g
Sodium 193.5 mg

I have no recipes to add. All of this sounds good. I need to start eating healthier. I don't cook. I go out and buy my meals at the grocery store. I buy the processed and packaged foods. But all of these recipes gives me the incentive to cook.

Love,
Cassie

Ingredients:


3 tbsps olive oil
1 small onion, sliced
1 red pepper, diced
1 yellow pepper, diced
115g (4oz) frozen peas
Zest of 1 orange
2 to 3 tbsps clear honey
tsp turmeric
Vegetable Stock Cube dissolved in
600ml boiling water
225g (8oz) long grain rice
A handful of chopped fresh herbs (coriander and parsley)
Zest of 1 lime
40g (1oz) flaked toasted almonds
40g (1oz) Flora pro.activ Light spread
4 tuna steaks
Method
1. Heat 2 tablespoons of olive oil in a medium-sized saucepan and saut the onion, and peppers, for 4 to 5 minutes until soft.

2. Stir in the orange zest, honey and turmeric. Reduce the heat to low and simmer for 2 to 3 minutes.

3. Add the rice and stir in well before adding the stock, then add the peas. Bring to the boil and reduce the heat to low. Cover the pan and simmer for 20 to 25 minutes or until the rice is tender and all the liquid has been absorbed.

4. Meanwhile blend Flora pro.activ Light spread with the lime zest and 1 teaspoon of coriander and parsley.

5. In a frying pan heat the remaining olive oil and fry the steaks for 2 minutes each side.

6. Serve with the blend of herbs mixed with Flora pro.activ Light spread. Garnish the rice with herbs and almonds.

Cracked Sweet and Piper Mashed Potatoes - side dish

2 Large Sweet Potatoes
2 Large Piper Potatoes (or any Potato)
2 Tbsp of Olive Oil
Handful of fresh Parsley
Handful of Fresh Basil
Handful of Fresh Chives
Good twist of pepper to taste

Serves 4

Wash all potatoes, cut into chunks and place in a plastic bag. Put in the microwave over on full power for 12 minutes. Do not peel.

On a chopping board, place the parsley, Chives and basil and cover with the oil. Chop the herbs in the oil, quite finely.

When the potatoes are ready, they'll be soft and fluffy. Place them on the board and with an sharp knife, chop and turn them into the oiled herbs, mixing the sweet potatoes with the pipers and infusing all the herbs.

Add freshly milled pepper to taste.

A perfect quick, healthy, nutritious and filling side dish in minutes and it's scrummy! No fat, salt or additives and plenty of fibre!

Santa Fe Black Bean Salsa
A traditional bean salsa spiced with green chili peppers and fresh green onions.

Ingredients
45 oz. low sodium canned black beans , drained and rinsed
11 oz. canned sweet yellow corn, drained , Mexican-style
20 oz. canned red tomatoes with green chilies, diced , partially drained
2 medium tomatoes , diced
2 fresh green onions , chopped
1/4 cup fresh cilantro , for garnish

Directions
1 In large bowl, mix black beans, Mexican-style corn, green chile peppers, tomatoes, and green onion.
2 Cover and chill at least 8 hours or overnight.
3 Garnish with cilantro leaves before serving.
Additional Information
Serve with low carb or whole grain tortilla chips, or veggie dippers.

Nutrition Facts
Amount per Serving

Calories 53.1
Total Carbs 12.7g
Dietary Fiber 3.4g
Sugars 1.4g
Total Fat 0.2g
Saturated Fat 0g
Unsaturated Fat 0.2g
Potassium 252.4mg
Protein 3g
Sodium 287.3mg


Prep Time: 10 minutes
Cook Time: 0 minutes
Difficulty: EASY

Here are some of my favorite recipes. I've been following the diet Dr. Caldwell Esselstyn created that supposedly can reverse heart disease. I'm not totally converted over yet, still working on it but gaining. I like a dab of butter now and again and a bit of cheese. Having said that I hope you'll find these useful! As Julia Child used to say, "Bon Apetite!"

Bernie

Butter Bean and Basil Salad:
Makes 6 servings
3 15 ounce cans of butter beans, drained and rinsed
2 garlic cloves minced
1/2 cup basil. Fresh is diving but dried works OK
1 16 ounce bag of frozen corn, thaw under running water
1 cup of cherry tomatoes, halved or 1 large tomato chopped
1 small onion chopped
juice and zest of 1 lemon
1/2 cup balsamic vinegar or I use rice.
Mix all the ingredients in a bowl, surround with fresh spinach.

Now for this recipe I want to add this before I share it:
I lived all my life without ever wanting to try hummus. I stuck my nose up at it. But.....a heart attack will change your mind in a hurry about diet and so I plugged my nose and whipped up this hummus. trust me, it's not that bad! In fact is yummy!

Roasted red Pepper Hummus:
2 19 ounce cans of chick peas
1 12 ounce jar roasted peppers including the liquid
2 garlic cloves chopped
1 - 3 teaspoons lemon juice depending on your taste
1 teaspoon ground cumin

Combine all in a food processor and process til smooth, if too thick add a little water. If you need salt try a splash of Braggs liquid Aminos


Got a craving for a juicy burger? Here's an awesome vegan take on the burger:

Black Bean Oatmeal Burgers:
1 15 ounce can of black beans drained and rinsed
1 14 ounce can of tomatoes with chiles
1 garlic clove minced or 1 teaspoon garlic powder
1 teaspoon onion powder
2 green onions chopped or 1 small onion
1 cup of carrots chopped
1 cup cilantro or parsley
2 cups old fashioned rolled oats

preheat your oven to 400 degrees

process the first 7 ingredients in a food processor til blended. I put the carrots in first to process so they aren't as chunky.

Add oats and stir. Form into patties

Place on a tin foil covered cookie sheet. I spray it with that can oil spray. Cook for 8 minutes. Then:
turn oven to broil and broil for 2 more minutes.

Thats it, all done! You can grill or pan fry these too.

Here's my all time favorite:
Quinoa & Black Beans:
1 onion chopped
3 cloves garlic chopped
3/4 cup quinoa uncooked
1 & 1/2 cup of vegetable broth
1teaspoon cumin
1/4 teaspoon cayenne powder
1 cup of frozen corn
2 cans (15 ounce) black beans drained and rinsed
1/2 cup clinatro or parsley
saute garlic and onions in pan
mix in quinoa and add vegetable broth.
Season and bring this to a boil, cover, simmer 20 mins
stir in corn, simmer for 5 more mins
mix in black beans and cilantro
Enjoy!

Easy Blueberry Tarts

Ingredients
Nonstick cooking spray
2 tablespoons sugar replacement
1 teaspoon cornstarch
1/8 teaspoon cayenne pepper
1/4 cup water
1 cup fresh blueberries
1 cup fresh raspberries
1/4 teaspoon ground cinnamon
4 sheets frozen phyllo dough (9 x14-inch rectangles), thawed
Directions
Preheat oven to 375 degrees F. Lightly coat four 4x2x1/2-inch rectangular tart pans that have removable bottoms with cooking spray; set aside. In a small saucepan stir together 2 tablespoons sugar, the cornstarch, and cayenne pepper. Stir in water and half of the blueberries. Cook and stir over medium heat until mixture is thickened and bubbly. Fold in remaining blueberries and the raspberries; set aside.

In small bowl stir together 1 tablespoon sugar and the cinnamon. Place one sheet of phyllo on cutting board. Lightly coat with cooking spray; sprinkle with about 1 teaspoon sugar mixture. Repeat layering with remaining phyllo and sugar mixture, ending with cooking spray. With a sharp knife, cut phyllo stack in half lengthwise and crosswise, forming four rectangles. Ease rectangles into prepared tart pans.

Bake for 8 minutes or until phyllo is golden brown. Cool slightly; remove shells from pans. Spoon filling into shells just before serving. Serve warm or cool. Makes 4 servings.

Nutritional Value

Calories 131
Protein(gm)2
Carbohydrate(gm)29
Fat, total(gm)1
Monosaturated fat(gm)1
Dietary Fiber, total(gm)3
Sugar, total(gm)14
Vitamin A(IU)49
Vitamin C(mg)11
Thiamin(mg)0
Riboflavin(mg)0
Niacin(mg)1
Pyridoxine (Vit. B6)(mg)0
Folate(g)24
Sodium(mg)93
Potassium(mg)90
Calcium(DV %)10
Iron(DV %)1