Vegetable Soup with Tofu

Yield: 8 servings
     2 tablespoons canola oil
     1 cup chopped zucchini
     1 cup chopped onion
     1 cup chopped carrots
     4 garlic cloves, chopped into small pieces
     1 can (28 ounces) whole tomatoes, organic,
        undrained, and coarsely chopped
     2 cartons (32 fluid ounces) of organic chicken
        soup broth
     1 bag (5 ounces) of organic spinach leaves
     1 container (8 ounces) organic, cubed, super-firm
        tofu, drained
     ¼ teaspoon freshly ground pepper, or to taste
     Freshly shredded Parmesan cheese

Heat canola oil in a large saucepan over medium-high heat. Add zucchini, onion, carrots, and garlic. Sauté until onion has turned a golden brown, stirring vegetables frequently. Add tomatoes and chicken broth and stir. Bring to a boil and reduce heat to low. Simmer uncovered for 15 minutes. Add in spinach and tofu and cook for an additional 5 minutes. Season to taste and top each serving with 1 tablespoon shredded Parmesan cheese, if desired.

Nutritional information per serving (1/8 of recipe, 224 grams or approximately 1½ cups soup topped with 1 tablespoon shredded Parmesan cheese):
Calories: 134, Fat: 7 g, Cholesterol: 6 mg, Sodium: 525 mg,
Carbohydrate: 12 g, Dietary Fiber: 3 g, Sugars: 5 g, Protein: 7 g

Grilled Grouper with Fruit Salsa

Yield: 4 servings
     2 ripe mangoes, peeled, pitted, and diced
     2 cups of red seedless grapes, halved
     ½ cup red onion, chopped
     1 tablespoon fresh cilantro, chopped
     Juice from ½ lime
     ½ medium-sized jalapeño pepper, seeded and minced
     ¼ teaspoon salt
     20 ounces of fresh grouper or a similar white-fleshed mild-tasting fish
     2 tablespoons extra-virgin olive oil
     ½ teaspoon salt
     ½ teaspoon pepper
     Lemon wedges, for garnish

Salsa:

In a large mixing bowl, combine the mangoes, grapes, onion, cilantro, lime juice, jalapeño pepper, and salt and mix well. Cover with plastic wrap and chill until serving fish.

Grouper:
Preheat grill to high heat. Rinse grouper and pat dry. Pour a small amount of olive oil on both sides of the fillets and coat lightly. Sprinkle both sides with salt and pepper to taste. Grill grouper approximately 5 minutes per side until fish is no longer pink on the inside and flakes easily with a fork. Serve grouper immediately, topped with salsa over each filet. Garnish with fresh lemon wedges.

Nutritional information per serving (1 grouper filet with ¼ of salsa recipe or approximately 1 cup salsa):
Calories: 329, Fat: 9 g, Cholesterol: 52 mg, Sodium: 514 mg,
Carbohydrate: 34 g, Dietary Fiber: 3 g, Sugars: 15 g, Protein: 29 g

Roasted Asparagus with Garlic

Yield: 4 servings
     1 pound fresh asparagus
     1 tablespoon extra-virgin olive oil
     2 garlic cloves, minced
     Salt and black pepper to taste
     Juice from ½ fresh lemon

Preheat oven to 500°F. Trim and discard ends from asparagus by breaking off stalks at the point they are tough. Place olive oil and garlic in a large roasting pan. Add asparagus and turn to coat. Add desired amount of salt and pepper and roast uncovered for 10 to 12 minutes. Remove from oven and sprinkle with lemon juice. Serve hot.

Nutritional information per serving (¼ of recipe, 125 grams or approximately 4 ounces):
Calories: 66, Fat: 4 g, Cholesterol: 0 mg,
                                                                                                                  Sodium: 291 mg, Carbohydrate: 6 g, Dietary Fiber: 3 g,
                                                                                                                  Sugars: 3 g, Protein: 3 g

Apple and Nut Sweet Treat

For a delicious after-dinner snack, try this apple and nut spread on whole-wheat crackers. This dish is actually a version of a traditional Jewish food called Charoseth, a symbolic dish served during the week of Passover.

Yield: 12 servings
     2 Red Delicious apples, cored and cut into chunks
     1½ cups coarsely chopped walnuts
     1 tablespoon lemon rind,, grated
     1½ teaspoons cinnamon
     2 tablespoons sugar
     3 tablespoons red table wine

In a food processor, pulse apples until chopped into small bits. In a mixing bowl, add apples, walnuts, lemond rind, cinnamon, sugar, and wine and blend by hand until all ingredients are well combined. Chill until serving.

Nutritional information per serving (1/12 of recipe, 57 grams or approximately ¼ cup):
Calories: 128, Fat: 10 g, Cholesterol: 0 mg, Sodium: 1 mg,
Carbohydrate: 9 g, Dietary Fiber: 2 g, Sugars: 6 g, Protein: 2 g

Source: Cholesterol Down, Foreword by Jennifer H. Mieres, M.D.