Romaine Salad (Marouli Salata)

Romaine or Cos lettuce may have originated on the island of Cos.

Recipe 10 servings; Active Time: 15 minutes; Total Time: 15 minutes

INGREDIENTS

3 tablespoons balsamic vinegar, or lemon juice

2 tablespoons extra-virgin olive oil

Salt & freshly ground pepper to taste

2 teaspoons ouzo (anise-flavored liqueur), optional

1 clove garlic, halved, cut sides scored with a knife

12 cups torn, washed romaine lettuce, (2 small heads)

1 small bunch scallions, trimmed and sliced

2/3 cup finely chopped fresh parsley

1/3 cup finely chopped fresh dill

1 tablespoon finely chopped fresh mint

PREPARATION

Mix vinegar or lemon juice, oil, salt, pepper and ouzo, if using, in a small bowl or jar. Rub a large salad bowl with the scored sides of garlic. Place romaine, scallions, parsley, dill and mint in the bowl. Drizzle the dressing over the salad, toss and serve.

TIPS & NOTES

Make Ahead Tip: Cover and refrigerate the dressing for up to 8 hours

NUTRITION

Per serving: 46 calories; 3 g fat ( 0 g sat , 2 g mono ); 0 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 1 g protein; 2 g fiber; 40 mg sodium; 225 mg potassium.

Nutrition Bonus: Vitamin A (88% daily value), Vitamin C (40% dv), Folate (26% dv).

Exchanges: 1 vegetable, 1 fat

Watercress & Pickled Ginger Salad

Serve this simple salad of pickled ginger, watercress and scallions with grilled fish or chicken.

Recipe 4 servings, about 1 cup each; Active Time: 10 minutes; Total Time: 10 minutes

INGREDIENTS

1 clove garlic,crushed

1/8 teaspoon kosher salt

1/3 cup drained pickled ginger, plus 1 tablespoon liquid (see Ingredient note)

1 tablespoon fresh lime juice, or rice-wine vinegar

1 tablespoon canola oil

1 teaspoon honey

Freshly ground pepper, to taste

6 cups stemmed, washed and dried watercress

4 scallions, chopped

PREPARATION

Mash garlic with salt with the side of a chef’s knife. Place in a small bowl or a jar with a tight-fitting lid. Add ginger liquid, lime juice (or vinegar), oil, honey and pepper; whisk or shake until blended.

Place watercress, scallions and pickled ginger in a large bowl. Just before serving, toss with dressing.

TIPS & NOTES

Ingredient Note: Pickled ginger is found at health-food stores, Asian markets and in the supermarket produce department.

NUTRITION

Per serving: 76 calories; 4 g fat ( 0 g sat , 2 g mono ); 0 mg cholesterol; 9 g carbohydrates; 1 g added sugars; 2 g protein; 1 g fiber; 192 mg sodium; 231 mg potassium.

Nutrition Bonus: Vitamin A (50% daily value), Vitamin C (45% dv).

Carbohydrate Servings: 1/2

Exchanges: 1/2 other carbohydrate, 1 fat

Turkish-Style Pizza

Italians usually get the credit for inventing pizza, but some people believe that Turkish pide (flatbreads with toppings) may have come first. This recipe is an adaptation of a pizza discovered in a street-side cafe in the Mediterranean coastal city of Antalya.

Recipe One 14 1/2-by-9 1/2-inch pizza, for 6 slices; Active Time: 30 minutes; Total Time: 45 minutes

INGREDIENTS

Cornmeal, for dusting

12 ounces Whole-Wheat Pizza Dough, (recipe follows) or other prepared dough

1 teaspoon plus 1 tablespoon extra virgin-olive oil, divided

1 1/2 cups grated fontina, or Monterey Jack cheese

1 1/2 cups diced tomatoes, (2 medium)

1 cup diced sweet onion, such as Vidalia (1 medium)

2 tablespoons minced seeded jalapeno pepper, (1 pepper)

2 ounces sliced pastrami, diced (1/2 cup), optional

Freshly ground pepper, to taste

1/3 cup fresh flat-leaf parsley leaves, torn

THIS RECIPE CALLS FOR:

Whole-Wheat Pizza Dough

PREPARATION

Place a pizza stone or inverted baking sheet on the lowest oven rack; preheat oven to 500° F or highest setting. Coat a large baking sheet with cooking spray and dust with cornmeal.

Prepare Whole-Wheat Pizza Dough, if using.

On a lightly floured surface, roll the dough into a 15-by-10-inch oval. Transfer to the prepared baking sheet. Turn edges under to make a slight rim. Brush the rim with 1 teaspoon oil.

Sprinkle cheese over the crust, leaving a 1/2-inch border. Top with tomatoes, onion, jalapeno and pastrami, if using. Season with pepper. Drizzle with the remaining 1 tablespoon oil.

Place the baking sheet on the heated pizza stone (or baking sheet) and bake the pizza until the bottom is crisp and golden, 10 to 14 minutes. Sprinkle with parsley and serve immediately.

TIPS & NOTES

To bake this recipe directly on a pizza stone, make two 14-by-7-inch oval pizzas.

NUTRITION

Per slice: 286 calories; 14 g fat ( 6 g sat , 6 g mono ); 31 mg cholesterol; 28 g carbohydrates; 12 g protein; 3 g fiber; 513 mg sodium; 281 mg potassium.

Nutrition Bonus: 20% dv Vitamin A, 13 mg Vitamin C (20% dv), 171 mg Calcium (15% dv), 15% dv Fiber.

Carbohydrate Servings: 2

Exchanges: 1 1/2 starch, 1 vegetable, 1 high-fat meat, 1 fat

Morning Glory Muffins

These Morning Glory muffins are full of everything you'd expect in the bakery favorite—carrots, apple and raisins, topped with nuts and toasted wheat germ. But most versions are high in fat so we substituted apple butter for much of the fat, which makes each bite superbly moist and tender. If raisins aren't your favorite, substitute an equal amount of the dried fruit of your choice.

Recipe 18 muffins; Active Time: 40 minutes; Total Time: 1 hour

INGREDIENTS

1 cup whole-wheat flour

1 cup all-purpose flour

3/4 cup sugar

1 tablespoon ground cinnamon

1 teaspoon baking powder

1 teaspoon baking soda

1/4 teaspoon salt

2 cups grated carrots, (4 medium)

1 apple, peeled and finely chopped

1/2 cup raisins

1 large egg

2 large egg whites, or 4 teaspoons dried egg whites (see Ingredient Note), reconstituted according to package directions

1/2 cup apple butter

1/4 cup canola oil

1 tablespoon vanilla extract

2 tablespoons finely chopped walnuts, or pecans

2 tablespoons toasted wheat germ

PREPARATION

Preheat oven to 375°F. Coat 18 muffin cups with cooking spray.

Whisk whole-wheat flour, all-purpose flour, sugar, cinnamon, baking powder, baking soda and salt in a large bowl. Stir in carrots, apple and raisins. Whisk egg, egg whites, apple butter, oil and vanilla in a medium bowl.

Make a well in the dry ingredients and stir in the wet ingredients with a rubber spatula until just combined. Spoon the batter into the prepared muffin cups, filling them about three-fourths full. Combine walnuts and wheat germ in a small bowl; sprinkle over the muffin tops.

Bake the muffins until the tops are golden brown and spring back when touched lightly, 15 to 25 minutes. Let cool in the pans for 5 minutes. Loosen edges and turn muffins out onto a wire rack to cool.

TIPS & NOTES

Make Ahead Tip: Get a head start on your morning muffins the night before by mixing up the dry and liquid ingredients separately (refrigerate liquids). In the morning, combine the two, scoop and bake.

Ingredient note: Dried egg whites are pasteurized—a wise choice when making meringue toppings that may not reach 160°F (the temperature at which eggs are considered "safe"). You'll find them in the baking or natural-foods section of most supermarkets. Reconstitute according to package directions.

NUTRITION

Per muffin: 163 calories; 4 g fat ( 0 g sat , 2 g mono ); 12 mg cholesterol; 29 g carbohydrates; 3 g protein; 2 g fiber; 154 mg sodium; 149 mg potassium.

Carbohydrate Servings: 2

Exchanges: 1 starch, 1/2 fruit, 1/2 other carbohydrate, 1 fat

Vegetarian 1500 calorie menu - Day 2

EatingWell's 28-day Vegetarian Meal Plan provides an overall healthy-eating program that meets the U.S. Dietary Guidelines for Americans at three different daily caloric levels: 1200, 1500 and 1800. These menus are packed with nutrient-rich foods, including whole grains, low-fat dairy and plenty of fresh fruits and vegetables. The recipes use a variety of vegetarian protein sources, such as legumes, tofu, tempeh, whole grains, nuts, as well as cheese and eggs.

Each of the 28 days on the plan includes 5 to 8 EatingWell recipes that use common, everyday ingredients and are simple to prepare. The recipes include entrees, side dishes, salads and desserts and are accompanied by other healthy foods to create nutritionally balanced meals that are both delicious and satisfying. In addition to breakfast, lunch and dinner, each day on the plans includes a morning and an afternoon snack. Although many of the daily meal plans are almost vegan, they were not designed to be. However, with minor modifications, a strict vegan can follow these meal plans by replacing certain animal-source ingredients with the vegan counterpart: for example, soymilk for milk or soy cheese for cheese.

BREAKFAST

Skim Milk (8 oz)

Strawberries (1cup)

LUNCH

Red Lentil Soup with a Spicy Sizzle

or

Roasted Red Pepper Subs

Nectarine (1 small)

Wasa crispbread (2 each)

Skim Milk (1 cup)

SNACK

Carrot Sticks (1/2 cup)

Black Bean Dip

or

Black-Eyed Pea Dip

DINNER

Pasta with Parsley-Walnut Pesto

Sesame Carrots

Mixed Greens

Creamy Blue Cheese Dressing

Seared Polenta with Chunky Blueberry Sauce

Seared Polenta with Chunky Blueberry Sauce

Make extra blueberry sauce to serve over scoops of vanilla frozen yogurt, an EatingWell staff favorite.

Recipe 2 servings; Active Time: 10 minutes; Total Time: 30 minutes

INGREDIENTS

1/2 cup fresh or frozen blueberries

2 tablespoons water

1 tablespoon honey

1/4 teaspoon freshly grated lemon zest

1 1/2 teaspoons lemon juice

1 teaspoon canola oil

4 polenta slices

PREPARATION

Combine blueberries, water, honey, lemon zest and juice in a small saucepan. Simmer until the sauce has thickened. Meanwhile, heat oil in a medium nonstick skillet. Cook polenta slices until golden on both sides. Top with the blueberry sauce.

NUTRITION

Carbohydrate Servings: 2

Exchanges: 1 starch, 1/2 other carbohydrate, 1/2 fat

Creamy Blue Cheese Dressing

Creamy blue cheese dressing is still rich and delicious when you make it with low-fat dairy products and reduced-fat mayonnaise. Choose the tangiest aged blue cheese you can find; its flavor will go a long way.

Recipe 1 1/4 cups; Active Time: 10 minutes; Total Time: 10 minutes

INGREDIENTS

1/3 cup reduced-fat mayonnaise

1/3 cup nonfat buttermilk, or nonfat milk

1/3 cup nonfat plain yogurt

2 tablespoons tarragon vinegar, or white vinegar

1 tablespoon Dijon mustard, mustard

1/2 teaspoon salt

1/2 teaspoon freshly ground pepper

1/4 cup crumbled blue cheese, (1 ounce)

PREPARATION

Whisk mayonnaise, buttermilk (or milk), yogurt, vinegar, mustard, salt and pepper in a medium bowl until smooth. Add cheese and stir, mashing with a spoon until the cheese is incorporated.

TIPS & NOTES

Make Ahead Tip: Cover and refrigerate for up to 1 week. Stir before using.

NUTRITION

Per 2-tablespoon serving: 38 calories; 3 g fat ( 1 g sat , 1 g mono ); 4 mg cholesterol; 2 g carbohydrates; 1 g protein; 0 g fiber; 215 mg sodium; 8 mg potassium.

Exchanges: 1/2 fat

Sesame Carrots

Toasted sesame seeds add taste and eye appeal to a cheery plate of carrots.

Recipe 3 servings, about 2/3 cup each; Active Time: 5 minutes; Total Time: 5 minutes

INGREDIENTS

2 cups baby carrots

1 tablespoon toasted sesame seeds

Pinch of dried thyme

Pinch of kosher salt

PREPARATION

Toss carrots with sesame seeds, thyme and kosher salt in a small bowl.

NUTRITION

Per serving: 33 calories; 2 g fat ( 0 g sat , 1 g mono ); 0 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 1 g protein; 2 g fiber; 72 mg sodium; 220 mg potassium.

Nutrition Bonus: Beta carotene, potassium, fiber.

Carbohydrate Servings: 1/2

Exchanges: 1 1/2 vegetable

Pasta with Parsley-Walnut Pesto

Remaking this classic high-calorie, high-fat pasta sauce was a great success. By adding fresh breadcrumbs to the pesto, we were able to use much less oil. The pesto still coats the pasta nicely and its herbal flavor remains intense and vibrant. Parsley is more than just a garnish—it's a rich source of carotenoids and vitamin C.

Recipe 4 servings; Active Time: 25 minutes; Total Time: 30 minutes

INGREDIENTS

2 tablespoons walnuts

2 slices whole-wheat country bread, crusts trimmed

1 cup packed fresh parsley leaves

1 clove garlic, peeled and chopped

2 tablespoons nonfat plain yogurt

2 tablespoons walnut oil, or extra-virgin olive oil

Salt & freshly ground pepper, to taste

12 ounces whole-wheat fusilli, or penne

2 tablespoons freshly grated Parmesan cheese

PREPARATION

Put a large pot of lightly salted water on to boil. Toast walnuts in a small skillet over medium heat, stirring, until fragrant, 3 to 4 minutes. Transfer to a plate to cool.

Tear bread into large pieces and pulse in a food processor to form fine crumbs. Add parsley, garlic and the walnuts and pulse until finely chopped, scraping down the sides as needed. Add yogurt and oil; process until smooth. Season with salt and pepper.

Cook pasta until just tender, 8 to 10 minutes, or according to package directions. Drain and place in a warmed large shallow bowl. Toss with pesto until well coated. Sprinkle with Parmesan and serve.

NUTRITION

Per serving: 439 calories; 10 g fat ( 1 g sat , 2 g mono ); 2 mg cholesterol; 75 g carbohydrates; 0 g added sugars; 13 g protein; 9 g fiber; 246 mg sodium; 105 mg potassium.

Nutrition Bonus: Vitamin C (35% daily value), Fiber (36% dv), Vitamin A (25% dv).

Carbohydrate Servings: 4 1/2

Exchanges: 5 starch, 2 fat

Black-Eyed Pea Dip

Need a little incentive to eat more vegetables? Keep this easy, healthful dip on hand—who knew that raw vegetables could be so addictive?

Recipe About 1 1/4 cups; Active Time: 10 minutes; Total Time: 10 minutes

INGREDIENTS

1 15-ounce can black-eyed peas, rinsed

1/4 cup fresh parsley leaves

2 tablespoons lemon juice

2 tablespoons extra-virgin olive oil

1 1/2 teaspoons chopped garlic

1 1/2 teaspoons chopped fresh tarragon, or 1/2 teaspoon dried

1/8 teaspoon salt

Freshly ground pepper, to taste

PREPARATION

Place peas, parsley, lemon juice, oil, garlic, tarragon, salt and pepper in a food processor; process until smooth. Transfer to a serving bowl.

TIPS & NOTES

Make Ahead Tip: Cover and refrigerate for up to 2 days.

NUTRITION

Per tablespoon: 31 calories; 1 g fat ( 0 g sat , 1 g mono ); 0 mg cholesterol; 3 g carbohydrates; 0 g added sugars; 1 g protein; 1 g fiber; 70 mg sodium; 8 mg potassium.

Exchanges: Free food

Black Bean Dip

This lively dip can be made in minutes. Serve with baked tortilla chips.

Recipe About 1 1/2 cups; Active Time: 10 minutes; Total Time: 10 minutes

INGREDIENTS

1 19-ounce or 15-ounce can black beans, rinsed

1/2 cup prepared salsa, hot or mild

2 tablespoons fresh lime juice

2 tablespoons chopped fresh cilantro

1/4 teaspoon ground cumin

Salt & freshly ground pepper, to taste

PREPARATION

Combine black beans, salsa, lime juice, cilantro and cumin in a food processor. Process until smooth. Season with salt and pepper.

TIPS & NOTES

Make Ahead Tip: Cover and refrigerate for up to 2 days.

NUTRITION

Per tablespoon: 17 calories; 0 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 3 g carbohydrates; 0 g added sugars; 1 g protein; 1 g fiber; 53 mg sodium; 2 mg potassium.

Exchanges: free food

Roasted Red Pepper Subs

When the occasion calls for a sophisticated sandwich, simply layer roasted red peppers, goat cheese and peppery arugula on a crusty baguette.

Recipe 4 sandwiches; Active Time: 15 minutes; Total Time: 15 minutes

INGREDIENTS

1 12-ounce jar roasted red peppers, rinsed

1 clove garlic, minced

1 tablespoon red-wine vinegar

1 teaspoon extra-virgin olive oil

Pinch of salt

Freshly ground pepper, to taste

1 16- to 20-inch baguette, preferably whole-wheat

3 tablespoon olive paste, (olivada)

4 ounces creamy goat cheese

1 1/2 cups arugula leaves

PREPARATION

Combine peppers, garlic, vinegar and oil in a small bowl; toss to combine. Season with salt and pepper.

Slice baguette in half lengthwise. Spread one half with olive paste and the other half with goat cheese. Layer pepper mixture and arugula over olive paste. Top with remaining baguette. Cut across into 4 pieces.

TIPS & NOTES

Make Ahead Tip: Wrap in plastic wrap and store in the refrigerator or in a cooler with a cold pack for up to 8 hours.

NUTRITION

Per serving: 221 calories; 15 g fat ( 5 g sat , 3 g mono ); 13 mg cholesterol; 7 g carbohydrates; 7 g protein; 1 g fiber; 262 mg sodium; 59 mg potassium.

Nutrition Bonus: Vitamin A (50% daily value).

Carbohydrate Servings: 1

Exchanges: 1 starch, 1 vegetable, 1 high-fat meat, 1/2 fat

Red Lentil Soup with a Spicy Sizzle

This Turkish soup features a delicious, healthful combination of lentils and whole-grain bulgur. A drizzle of sizzling spiced olive oil gives the soup a final flourish.

Recipe 8 servings, about 1 cup each; Active Time: 25 minutes; Total Time: 50 minutes

INGREDIENTS

6 teaspoons extra-virgin olive oil, divided

2 onions, chopped (1 1/2 cups)

3 cloves garlic, minced

2 teaspoons ground cumin

8 cups reduced-sodium chicken broth, or vegetable broth

1 1/2 cups red lentils, rinsed (see Tip)

1/3 cup bulgur

2 tablespoons tomato paste

1 bay leaf

3 tablespoons lemon juice

Freshly ground pepper to taste

1 teaspoon paprika

1 teaspoon cayenne pepper

PREPARATION

Heat 2 teaspoons oil in a soup pot or Dutch oven over medium heat. Add onions and cook, stirring, until softened, 3 to 5 minutes. Add garlic and cumin; cook for 1 minute. Add broth, lentils, bulgur, tomato paste and bay leaf; bring to a simmer, stirring occasionally. Cover and cook over low heat until the lentils and bulgur are very tender, 25 to 30 minutes. Discard the bay leaf.

Ladle about 4 cups of the soup into a food processor and puree. Return the pureed soup to the soup pot and heat through. Stir in lemon juice and season with pepper.

Just before serving, ladle the soup into bowls. Heat the remaining 4 teaspoons oil in a small skillet and stir in paprika and cayenne. Drizzle about 1/2 teaspoon of the sizzling spice mixture over each bowlful and serve immediately.

TIPS & NOTES

Make Ahead Tip: Prepare through Step 2. Cover and refrigerate for up to 2 days or freeze for up to 2 months.

Tip: You can replace red lentils with brown lentils; add 1/2 cup water and simmer 40 to 45 minutes.

NUTRITION

Per serving: 218 calories; 5 g fat ( 1 g sat , 3 g mono ); 5 mg cholesterol; 31 g carbohydrates; 0 g added sugars; 15 g protein; 7 g fiber; 151 mg sodium; 406 mg potassium.

Nutrition Bonus: Fiber (29% daily value), Iron (15% dv).

Carbohydrate Servings: 2

Exchanges: 1 1/2 starch, 1 vegetable, 1 lean meat

Eating Well 28 Day Vegetarian Meal Plan

Vegetarian 1500 calorie menu - Day 1

• BREAKFAST

  • German Apple Pancake
  • Strawberries (1 cup)
  • Skim Milk

• LUNCH

  • Leek, Asparagus & Herb Soup
    or
    Triple Celery Bisque
  • Quinoa & Black Beans
  • Orange (1 large)

• SNACK

  • Apple
  • Skim Milk

• DINNER

  • Curried Cashew Burgers
    or
    No-Bake Macaroni & Cheese
  • Orange-Infused Roasted Green Beans & Red Peppers
  • Roasted Peaches