HEALTHY RECIPES FROM THE SUGAR SOLUTION

Greek-Style Lentil Soup

1 pound brown lentils, picked over and rinsed  
9 cups water  
6 cloves garlic, minced  
3 large carrots, cut into ¼" pieces 
2 large onions, chopped 
1 teaspoon dried thyme, crushed 
1 teaspoon ground black pepper  
½ teaspoon dried rosemary, crushed
1½ cups tomato puree
1 teaspoon salt
¼ teaspoon ground cinnamon
2 tablespoons extra-virgin olive oil
1 tablespoon red wine vinegar
3 tablespoons coarsely chopped fresh marjoram or oregano (optional)

In a large saucepan or Dutch oven, combine the lentils, water, garlic, carrots, onions, thyme, pepper, and rosemary. Bring to a boil over high heat. Reduce the heat to low, cover, and simmer, stirring occasionally, for 35 minutes, or until the lentils are tender. Stir in the tomato puree, salt, and cinnamon and simmer for 20 minutes to blend the flavors. Remove from the heat and stir in the oil, vinegar, and marjoram or oregano (if using).

Makes 6 servings (about 10 cups)

Per serving: 351 calories, 23 g protein, 55 g carbohydrates, 5 g fat, 0 mg cholesterol, 434 mg sodium, 26 g dietary fiber
Diet Exchanges: l½, vegetable, 2 bread
Carb Choices: 4

Indian-Spiced Potatoes and Spinach

2 medium russet potatoes, scrubbed and cut into ½" chunks 
2 tablespoons canola oil  
3 large cloves garlic, minced 
1 medium onion, chopped 
1¾ teaspoons ground cumin  
¾ teaspoon ground coriander 
½ teaspoon ground turmeric 
¼ teaspoon ground ginger
¼ teaspoon salt
¼ teaspoon ground black pepper
⅛ teaspoon ground cinnamon
2 cups frozen cut leaf spinach (from a bag)
2-4 tablespoons water
½ cup (4 ounces) fat-free plain yogurt 

Place a steamer basket in a large saucepan with ½ inch of water. Place the potatoes in the steamer and bring to a boil over high heat. Reduce the heat to medium, cover, and cook for 20 minutes, or until the potatoes are very tender. Drain the potatoes and transfer to a bowl. Cover to keep warm. Dry the saucepan.

Heat the oil in the saucepan over medium heat. Add the garlic and onion and cook, stirring frequently, for 5 minutes, or until soft. Add the cumin, coriander, turmeric, ginger, salt, pepper, and cinnamon. Cook, stirring, for 30 seconds.

Add the potatoes and cook, stirring frequently, for 5 minutes, or until crisp and golden. Add the spinach and 2 tablespoons of the water. Cover and cook, tossing gently (add additional water 1 tablespoon at a time, if needed), for 5 minutes, or until heated through.

Place in a serving bowl. Spoon the yogurt on top and serve hot.

Makes 4 servings

Per serving: 195 calories, 8 g protein, 24 g carbohydrates, 7 g fat, 1 mg cholesterol, 350 mg sodium, 6 g dietary fiber
Diet Exchanges: 1 vegetable, 1 bread, 1 meat, 1 fat
Carb Choices: 1½

Pork Chops with Apple Cider, Walnuts, and Prunes

4 pork chops (6-8 ounces each), each ¾" thick
½ teaspoon salt
½ teaspoon ground rubbed sage  
¼ teaspoon ground black pepper 
1 tablespoon walnut oil or olive oil
6 pitted prunes (2-3 ounces), chopped
½ cup apple cider
¼ cup dry white wine or apple cider
2 tablespoons chopped walnuts 

Season the pork with the salt, sage, and pepper.

Heat the oil in a 12" skillet over medium-high heat. Add the pork and cook until browned on the first side, for 4 to 5 minutes. If desired, hold the chops on the edges and cook the edges until browned, for 1 to 2 minutes. Turn and cook until the second side is browned, about 1 minute. Reduce the heat to low and pour off any fat in the skillet. Add the prunes, cider, and wine or cider. Cook, turning once or twice, until the juices run clear and a meat thermometer inserted into the pork registers 155°F, for 12 to 15 minutes.

Transfer to plates and spoon the prunes on top. There should be about 2 tablespoons of juices left in the pan. If more, cook over low to medium heat until reduced. Spoon over the pork and sprinkle with the walnuts.

Makes 4 servings

Per serving: 296 calories, 22 g protein, 11 g carbohydrates, 17 g fat, 60 mg cholesterol, 342 mg sodium, 1 g dietary fiber
Diet Exchanges: 3 meat
Carb Choices: 1

Reprinted from: Prevention's The Sugar Solution: Weight Gain? Memory Lapse? Mood Swings? Fatigue? Your Symptoms Are Real -- And Your Solution is Here by the Editors of Prevention magazine with Ann Fittante, MS, RD (September 2006;$24.95US/$33.95CAN; 1-57954-913-6) © 2006 Rodale, Inc. Permission granted by Rodale, Inc., Emmaus, PA 18098. Available wherever books are sold or directly from the publisher by calling at (800) 848-4735.