Oh my goodness, this is my new favorite salad, and I can hardly wait for lunch every day so that I can have it again and again. It’s a delicious, nutritious, visually beautiful, filling and a much-needed break from the ubiquitous and predictable chicken.   This recipe is also perfect for vegans and for people who have an affinity for eating Biblical foods.

If you’ve never tried legumes (beans), lentils are an excellent starting place because they have a less dry quality than many other legumes.  These small but tasty beans come in orange-ish, green and brown varieties.  Health Magazine claims lentils are one of the five healthiest foods in the world.  With 30% protein, lentils are the 3rd highest plant source of protein after soybeans and hemp.

Ingredients:
3/4 cup green lentils
1 butternut squash, peeled, seeded and cut in 1″ half-rounds
2 tablespoons olive oil
1 teaspoon cumin seeds
1 teaspoon picante (hot) paprika (or regular paprika)
1/2 teaspoon coarse salt
1 head radicchio, sliced
2 large endives (or 4 small ones), sliced in rounds
2 ounces feta cheese, crumbled
1/4 cup any sugar-free oil and vinegar dressing

Directions:
Put lentils in a small bowl and cover with water.  Let soak for 10 minutes and then drain.  Cook lentils in boiling salt water for 30 minutes.  Drain.  Rinse under cold water until water is clear, and drain again.  Set aside.

Preheat oven to 375 and prepare butternut squash.  Put oil, cumin, paprika and salt in a large bowl and whisk until well blended.  Add squash and gently toss until the slices are coated with the oil mixture.  Arrange squash on a baking sheet in a single layer.  Roast for 20 minutes.  Turn slices over and roast for another 15 minutes (or until tender).  Cool.

Squash and lentils can be combined and refrigerated in a covered container until ready to use.  To serve combine radicchio, endive, squash, lentils in a large bowl.  Add dressing and toss.  Divide onto serving plates and sprinkle each one with feta cheese.

Servings:
4 large servings or 8 small ones

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It’s now considered “safe” and healthy for most people to eat an egg a day.  Yes, eggs have 200 milligrams of cholesterol in the yolk, but research shows that people who eat an egg a day are no more likely to have a heart attack or a stroke than people who don’t eat eggs.  So unless your physician or health care provider gives you specific advice to limit egg consumption, there’s no need for worry.  Eggs are very low in saturated fat; they’re high in protein; rich in B Vitamins, and a great natural sugar-free food choice.

This deviled egg recipe is a portable, tasty and satisfying afternoon snack.

Ingredients
6 extra large eggs
1/4 cup (3 tablespoons) mayo
2 scallions, white parts very finely chopped
3-4 dashes hot pepper sauce like Tabasco
1/2 teaspoon coarse salt
Freshly ground black pepper, to taste
1 teaspoon prepared yellow mustard
1 teaspoon Dijon mustard
Paprika for garnish

Directions
Put eggs in a pot of cold water and bring to a boil.  Reduce heat to simmer and cook for 15 minutes.   Rinse eggs in cold water and peel.  Allow to cool in refrig for 15 minutes or more.   Cut eggs in half and remove yolk.  Put yolks and remaining ingredients in a bowl.   Mash with a fork until well blended and texture is the way you like it   Fill the whites with the egg mixture and sprinkle the top with paprika.

This recipe is made with low-fat cream cheese, which is also called Neufchatel cheese or farmer’s cheese. Low-fat/neufchatel cream cheese is a sugar-free product that has about 1/3 less calories than regular cream cheese. It’s also softer than regular cream cheese because, well, because it has less fat and more moisture.

It’s best to use fresh herbs for this recipe, but if you don’t have them, then substitute dried herbs using one-third (or 1 teaspoon) of the recommended amount.

Ingredients:
1 tablespoon fresh parsley
1 tablespoon fresh chives
1 tablespoon fresh thyme
1/2 cup non-fat cottage cheese
4 ounces low-fat cream cheese (at room temperature)
Freshley ground black pepper

Directions:
Remove stems from herbs and put them in a food processor. Pulse until chopped. Add the cheeses and grind some fresh pepper on top of the mixture. Process until smooth, about 30-45 seconds. Spread can be served immediately or covered and refrigerated. Allow to come back to room temperature before serving. Eat with fresh veggies of your choice.

Yield: 1 cup
Serving size: 1 teaspoon (about 7 calories)

This is a good afternoon snack and a great appetitizer to bring to a friend’s house. It tastes good and it fills you up.

One teaspoon of salt is about 2,300 milligrams of salt, which is exactly the same as the 2010 Dietary Guidelines for salt consumption. In all the mania to cut down on salt, please remember that a teaspoon of salt everyday is absolutely essential for your health. You need salt for proper fluid balance, for muscle contraction and relaxation, and for nerve impulse transmission. The Sugar-Free Miracle Diet is not overly concerned with limiting salt in home-prepared recipes, because daily salt consumption is automatically reduced by eating less processed foods.

That said, here’s a lovely salt substitute recipe. It comes from The Herb Companion (www.herbcompanion.com), and is especially nice on veggies, salads and eggs.

1 tablespoon dry mustard
1 tablespoon garlic powder
2 teaspoons dried parsley
2 teaspoons dried dill weed
2 teaspoons onion powder
2 teaspoons dried savory
2 teaspoons dried thyme
2 teaspoons paprika
2 teaspoons ground white pepper
1 teaspoon dried lemon peel, finely chopped

Store in an airtight jar or plastic container with a lid.

Ingredients:
1 pound boneless, skinless chicken breast, cut into 1″ cubes
2 tablespoons olive oil
Coarse salt and freshly ground pepper
1 heaping tablespoon curry
1/4 cup sugar-free/HFCS-free Italian dressing
8 ounces mesclun salad mix (or greens of your choice)
1 celery stalk, thinly sliced in half-moons
2 scallions, thinly sliced, white parts only

Directions:
Heat olive oil on medium/high heat in non-stick skillet. Add chicken and stir frequently, until just cooked, about 4-5 minutes. Lightly salt and pepper the chicken while cooking. Remove chicken from pan. (Chicken can be refrigerated and cooled or served warm.) Add curry, stirring frequently for 15-20 seconds until fragrant. Remove curry from pan, add to dressing and shake/mix well. Put lettuce, celery, scallions and chicken in salad bowl. Toss with dressing.

Makes 4 servings.

Ingredients:
16 ounces lean ground turkey
1 medium apple, shredded or grated
2-3 scallions, white parts chopped
1 tablespoon Prudhomme’s Poultry Magic
(or your favorite sugar-free equivalent)

Garnish:
Fresh lettuce leaves
1 tomato, sliced
1 teaspoon reduced fat, sugar-free blue cheese dressing
(for each patty)

Directions: Combine all ingredients in a bowl. Mix by hand and form into four 4-ounce patties about 1/2 inch thick each. Cook on grill or spray frying pan with olive or canola oil. Cook patty over medium heat, about 4 minutes on each side. If cooking inside, drain cooked patties on paper towels. Arrange each patty over fresh lettuce leaves. Place 1 slice tomato on top of patty and drizzle with teaspoon of blue cheese dressing.

Yield: About 3 cups
Serving Size: Unlimited

Ingredients:
1 1/2 cups portobello mushrooms, cleaned and sliced about 1/4 inch thick
1 1/2 cups white button mushrooms, cleaned and sliced about 1/4 inch thick
2-3 scallions, white parts thinly sliced
1 clove garlic, minced
3 tablespoons extra virgin olive oil
1 teaspoon dried thyme (or 1/2 teaspoon fresh, chopped thyme)
2 teaspoon balsamic vinegar
1 teaspoon sea salt or kosher salt (optional)
freshly ground pepper to taste

Garnish:
Fresh sprigs of thyme or parsley (optional)

Variations:
Add 1 tablespoon pine nuts and saute with veggies
Use shallots instead of scallions
Use lemon juice or white wine instead of balsamic vinegar
Use parsley instead of thyme
Use cayenne pepper instead of black pepper

Directions:
Prepare vegetables and set aside. Put oil into large frying pan over medium high heat. Add veggies and sprinkle with salt and pepper. Saute, stirring frequently, until carmelized (lightly brown), about 5 minutes. Remove from pan and put veggie mixture in food processor. Add vinegar and thyme. Pulse several times. Scrape down side of bowl as needed. Place in small serving bowl or in individual “tomato bowls.” Can be optionally garnished with fresh sprigs of thyme or parsley.

Serve warm or at room temperature. Great as an appetizer or afternoon snack.