Tofu Soup

These are some loose guidelines I used to make this soup.  I just made it up with what groceries I had in my house and this is what I came up with. --K.G.

6 cans of vegetable or chicken broth (reduced sodium)

2 16oz cans of tomato sauce (no salt added)

2 diced tomatoes canned (no salt added) or fresh

2 cups diced potatoes

5 sliced green onions

3 cloves garlic minced

1 cup shredded carrots

1 cup peas

sliced celery

1-2 broccoli crowns chopped (optional)

1 package firm tofu cut in cubes

Throw it all in a pot and simmer until potatoes are soft (about 2 hours).  Also works great in a crock pot!

Lavender French Chicken

Adding fresh or dried lavender, along with sage, rosemary and thyme gives this chicken its savory French twist.

4 to 5 boneless & skinless chicken breasts.
1/4 cup olive oil
1 tablespoon of dried lavender flowers
1 teaspoon of thyme
1/2 teaspoon of rosemary

1 teaspoon of sage
2 cloves minced garlic

 Prep. Brown garlic in olive oil. Place meat in ovenproof dish and pour garlic oil over each piece. Combine lavender flowers, sage, rosemary and thyme and sprinkle over the chicken. Bake at 350 degrees for 50 minutes or until done.

 Quick Tip: Prepare a jar of Herbs de Provence in advance. It's a delicious combination of herbs and spices that perk up the flavor of most meats and vegetables.

PEANUT SOUP

Healthy bonus Vitamin C from the bell peppers, B6, and potassium from the tomatoes

Makes 8 servings.

1 tbsp canola oil
2 medium onions, chopped into big pieces
1 large green bell pepper, cored, seeded, and chopped into big pieces
1 large red bell pepper, cored, seeded, and chopped into big pieces
2 tsp crushed garlic
1 can (28 oz) whole tomatoes, each tomato cut into quarters, juice reserved
10 cups (2 1/2 quarts) chicken broth
1/2 tsp coarsely ground black pepper
1/2 tsp red pepper flakes
1/2 cup uncooked brown rice
1/2 cup creamy unsalted peanut butter

In a large soup pot, heat oil over medium-high, then sauté onions, bell peppers, and garlic until the onion and garlic begin to brown, about 5 minutes. Reduce heat to medium, add tomatoes and cook, stirring from time to time, until they cook down, 5 to 10 minutes. Pour in tomato juice and broth and add black pepper and red pepper flakes. Bring to a boil over medium-high heat, add rice, then reduce heat to low. Simmer, partially covered, 45 minutes. Add peanut butter all at once, stirring until it melts. Bring soup to a simmer. Serve hot.

Nutritional analysis per serving 233 calories, 12.2 g fat (1.5 g saturated fat), 24.1 g carbohydrates, 7.6 g protein, 3.9 g fiber

Spicy Caribbean Chicken
Ingredients:
Six skinless, boneless chicken breast halves

Spicy Marinade:
Four green onions, sliced
Two jalapeno peppers, seeded and chopped
1/3 cup lemon juice
1/4 cup honey
2 tablespoons fresh thyme

Directions:
Wash chicken in cold water and pat dry with a paper towel before preparing to cook.
Prepare spicy marinade by mixing all ingredients. Pour over chicken to coat. Cover and refrigerate at least two hours, but no longer than six hours.
Brush or spray grill with vegetable oil. Heat coals or gas grill for direct heat. Remove chicken from marinade. Cover and grill the chicken four to six-inches from medium heat 15 to 20 minutes, turning once.
Recipe serves six.
Selection and Storage: Look for evenly colored breasts. Avoid packages where pink liquid is visible. Store chicken in the coldest part of the refrigerator. You can refrigerate raw poultry for two days, cooked chicken for three days.
Nutritional information per serving:
Calories: 222
Protein: 28g
Carbohydrate: 14g
Fiber: 1g
Cholesterol: 68g
Sodium: 257mg
Fat: 6g
Calories from fat:  24.7-percent

CALIFORNIA GARDEN ROLL

The healthiest take-it-anywhere lunch.

Makes 2 servings.

2 flour tortillas, 10" each
1/4 medium avocado, lightly mashed
6 leaves green- or red-leaf lettuce
2 small tomatoes, thinly sliced
1/2 cup shredded carrot
1 cup torn spinach leaves
1/4 cup thinly sliced red onion
1 cup shredded red cabbage
2 tsp red wine vinegar
1/4 cup shredded Monterey Jack cheese

Spread tortillas with avocado and top with lettuce and tomato. In a bowl, combine carrot, spinach, onion and cabbage; toss with vinegar; add salt and pepper to taste. Divide salad among tortillas and top with cheese. Fold tortillas around salad.

Nutritional analysis per serving: 308 calories, 12 g fat, 188% vitamin A, 92% vitamin C, 22% calcium

 LOVE POMEGRANATE MARTINI
~1 oz. pom/blueberry juice
~1 oz. vodka
~1 oz. alize "wild passion"

HOLIDAY POMTINI
~3/4 oz.100%pomegranate juice
~1 oz. orange stoli
~3/4 oz.peach schnapps
~1 oz. fresh o.j.
~1/4 oz.lemon juice
~slice orange to wet rim of glass & dip in mix of 1 part cinnimon/1 part sugar