I’m well versed in the challenges of losing weight. Most of my life I’ve been 10 – 15 pounds too heavy. Family and friends called me “chubby.”

After a few years of marriage and the birth of two children, I decided it was time to change my ways. I wanted to fit my middle into those skinny jeans I kept trying on in the department stores, and I wanted my family to be proud of me.

My road to a healthy lifestyle began with the exit of a disgusting cigarette habit. Wouldn’t you consider that a move in the right direction? But, then I gained another 25 pounds! It seemed as though my commitment to a healthy lifestyle hit the wall. I was not only chubby – now I was fat.

The urge to give up was ever present in my mind, but I’d come so far that I just couldn’t admit defeat. I decided to join a weight loss program.

It took one year to lose 40 pounds and for the first time in my life I was slim.

Stepping on the scale the day I hit my goal was exhilarating. I not only had a healthy weight range for my height, but was also fit – I joined a gym and started a walking routine. That day was 15 years ago.

There have been times over the years when life gets in the way, and the ever-present scale in the bathroom registers too high for comfort and it’s time to slim down. This is one of those times.

In the spirit of getting back into shape, this is my offering for those days when you don’t have any calories left to spare and your tummy is grumbling in protest. You’ll love this creamy tomato basil soup that takes advantage of the last of those lovely red tomatoes of the summer. It’s fresh and satisfying.

Back on the bandwagon I go, and I have to say, it feels good.

Light and Satisfying Tomato Basil Soup

½ cup onion, chopped
1 clove garlic, chopped
4 cups tomatoes, fresh, and chopped
1 cup vegetable broth
¼ cup basil, chopped
¼ cup fat free half and half

Servings: Makes 2 main dish servings.

Directions:

1. Combine onions, garlic, tomatoes and vegetable broth in a medium saucepan and simmer over low heat for 30 – 40 minutes until vegetables are tender.

2. Add remaining ingredients and blend with a blender or immersion blender, leaving small chunks of tomato and basil floating in the pan.

What’s good for me in this dish?

Tomatoes provide a great source of vitamins C, A and K; not to mention the antioxidant and cancer preventing benefits of Lycopene. Tomatoes support colon and prostate health, and are a good source of potassium, niacin, vitamin B6, and folate to support a healthy heart.

Basil is high in vitamin k, a vitamin that aids liver function and bone formation. Basil also contains iron, calcium, vitamin A and fiber. The flavonoids in basil provide powerful cellular protection. The volatile oils in this herb have anti-bacterial properties, as well as anti-inflammatory effects.

Amount Per Serving: Calories: 194, Total Fat: 1.83g, Cholesterol: 2mg, Sodium: 668mg, Total Carbs: 41.14g, Dietary Fiber: 9.49g, Sugars: 25.55g, Protein: 8.67g, Weight Watchers Points 3

Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.

Currently, Kristi Rimkus authors her own blog over at Mother Rimmy’s Cooking Light Done Right.

Needless to say, I was properly chastised and provided a nutritious start for their mornings thereafter.

Children aren’t alone in the need for a proper breakfast, grownups need all the help they can get to combat the stresses of the day. Not to mention the fact that many of us are working on losing a few extra pounds.

I hear a lot of excuses from friends and family when we talk about eating in the morning:

I don’t have time in the morning to make a healthy breakfast.

I have a latte every morning. It contains milk. That’s healthy enough for me.

I’m not hungry in the morning, I can wait until lunch time to eat.

I’m cutting calories, and I’d rather save them for dinner.

If this sounds like you, then you might want to rethink your position on the subject.

Research supports the theory that eating breakfast will boost your metabolism, increase energy, and help your brain function at its best. We want our children to eat breakfast so they can absorb what they learn at school. Why should we treat ourselves differently? In fact, I can say that as I get older I need all the brain boosting I can get.

I could certainly use the metabolism boost too. Giving my body a solid source of energy in the morning, something other than my daily caffeine fix, keeps me going for hours.

How do you fit breakfast in when you either don’t want to, or think there isn’t time to eat and get out the door?

Oatmeal tossed with berries is a great start. Please – don’t buy those processed oatmeal packets. They are expensive and filled with sugar, salt and preservatives. Buy a box of quick cooking oats and add some frozen or fresh berries with a drizzle of honey.

How about low fat yogurt, berries and a little low fat granola? Your body will appreciate the protein, dairy, fruit and crunchy grains. Sounds terrific, right?

Now, lets get crazy and think about eggs – eggs with vegetables. Scramble eggs with chopped spinach, onion and cheese, then pop them in a container to store in the refrigerator. They last for a few days, and are terrific warmed up and served with toast.

A proper breakfast sounds appealing now, doesn’t it?

Take my word for it. You’ll love starting your day with a healthy breakfast, and your body will thank you for the effort.

Savory Baked Eggs

3 large eggs
4 large egg whites
1 large tomato, seeded and chopped into small pieces
¼ cup basil, finely chopped ⅓ cup Parmesan cheese,
shredded 1 pinch salt
1 pinch pepper

Servings: Makes 6 main dish servings.

Directions:

1. Preheat the oven to 350 degrees.

2. Spray 6 small baking dishes with cooking spray.

3. Whip eggs until frothy.

4. Add remaining ingredients to eggs and spoon into baking dishes.

5. Bake for 15 – 20 minutes until egg is set.

What’s good for me in this dish?

Eggs provide tryptophan, selenium, iodine, vitamins B2 and B12, and protein. Selenium helps protect our immune systems, and regulates thyroid hormones, and protein plays a critical role in the building of our muscles, blood, skin, hair and nails.

Eggs also contain choline, known to reduce inflammation in the body. According to George Mateljan, author of World’s Healthiest Foods, inflammation contributes to heart disease, osteoporosis, type-2 diabetes and Alzheimers.

Free range, or cage free eggs are considered to be higher in quality nutrients such as all nine essential amino acids, and are less likely to contribute to high cholesterol levels.

Amount Per Serving: Calories: 70, Total Fat: 3.31g, Cholesterol: 108mg, Sodium: 196mg, Total Carbs: 1.75g, Dietary Fiber: 0.39g, Sugars: 1.15g, Protein: 7.53g, Weight Watchers Points 2

Information regarding the benefits of eating breakfast obtained from WebMD, The Mayo Clinic, and NPR.

Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.

Currently, Kristi Rimkus authors her own blog over at Mother Rimmy’s Cooking Light Done Right.

For years I lived by the rule that leftover seafood would make me sick. That belief came from my mother. Unless the fish was tuna from a can, leftovers were promptly delivered to the trash bin.

It wasn’t until my grandmother served a salmon salad sandwich from the previous night’s dinner, that I realized I needed to rethink my position. Grandma informed me that she had baked quiches and soufflés from all forms of seafood leftovers for years.

A single conversation and one sandwich changed a solid belief that leftover seafood belonged in the trash.

This recipe for quiche wasn’t handed down from my grandmother. She wasn’t one to write anything down.

Still, I bet she would approve of the ingredients I’ve used, except Grandma would have made her own fantastic pie crust. I’m sorry, but you’ll have to make do with my lighter version.

In the end, it’s all in what you believe, and beliefs can change. Mom was sure we’d be sick for days if we ate leftover seafood, yet Grandma didn’t hesitate to put those same leftovers into something useful the next day.

These days both Mom and I use leftover seafood in all kinds of dishes – beliefs can change based on experience and education. We both follow food safety precautions, and enjoy the fact that we can make yet additional delightful meal; of course these are with leftover fish.

Sockeye Salmon Quiche with Kale, Sun-Dried Tomato and Goat Cheese

3 large eggs
5 large egg whites
½ cup low fat milk
¼ cup Bisquick Baking Mix
3 cups kale, chopped
¼ cup sun dried tomato, finely chopped
1 1/2 cups Sockeye salmon, or wild salmon of your choice, cooked and chunked into bite sized pieces
1 tablespoon tarragon, finely chopped
¼ cup goat cheese, crumbled

Servings: Makes 4 main dish servings.

Directions:

1. Preheat the oven to 350.

2. Beat eggs, egg whites, milk, and Bisquick Baking Mix in a bowl.

3. Add remaining ingredients and mix together. Pour into a soufflé dish and press the ingredients down into the egg.

4. Bake for 40 – 50 minutes until a knife inserted in the center comes out clean. Don’t overcook, or the quiche will become rubbery as opposed to moist.

What’s good for me in this dish?

Salmon is loaded with tryptophan, vitamin D, omega 3 fatty acids, selenium, protein, vitamins B3 and B12, phosphorus, and magnesium. Salmon is another powerhouse of nutrition that promotes brain health, heart health and blood pressure.

I prefer Wild Alaskan salmon. It’s a bit pricier, but farmed fish contains more inflammatory-producing omega-6 fatty acids, as well as antibiotics to eliminate disease and parasites. In contrast, wild salmon has more protein, fewer omega-6 fatty acids, and is considerably higher in omega-3 fatty acids.

What a powerhouse of nutrition for heart and brain health!

Amount Per Serving: Calories: 346, Total Fat: 17.78g, Cholesterol: 241mg, Sodium: 914mg, Total Carbs: 9.33g, Dietary Fiber: 2.86g, Sugars: 1.98g, Protein: 44.51g, Weight Watchers Points 8

Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.

Currently, Kristi Rimkus authors her own blog over at Mother Rimmy’s Cooking Light Done Right.

According to Grandma it was a working farm, and the family ate from the land. The family’s diet consisted of whole milk, fresh vegetables from the garden, and fruit gleaned from the abundance of trees planted in their orchards. Cows, pigs, chickens and turkeys roamed the farm and eventually ended up on the dinner table.

What couldn’t be consumed fresh was canned for later use, even chickens. I kid you not, Grandma told me the stories of processing chickens and canning them whole. I’m still trying to figure that one out.

When Grandma would reminisce about her younger years, she would say it was a hard way of life. There were always farming accidents, and long days of endless hard work.

Grandma Lois moved to Magnolia Hill in Seattle, and married my grandfather Charles in her twenties, yet the farm girl in her wouldn’t go away. She filled her back yard with fruit trees, an abundance of vegetables, and colorful flowers. She had a wonderful flair for gardening. I can’t imagine where that came from.

Why am I telling you this story?

I believe it illustrates how important whole foods and exercise are to our health. Grandma ate everything from milk straight to beef steaks. The exact foods we are constantly told are bad for us. She lived to 101 and 11 months before God called her home.

Why do I think she lived so long? Because of balance of nutrition – literally from the ground up. No preservatives – no additives – just food. Of course exercise plays a role as well. Working on a farm is hard work sun up to sun down. In Grandma’s later years gardening and walking kept her fit.

At age 50, half my grandmother’s age, I’m finally getting the message. Keep your food simple and fresh, find some form of exercise you enjoy, and life will be good.

So in honor of Grandma and as a celebration of eating healthy, I thought that both today’s post and following healthy and delicious salad dish were apropos:

Tender Green Kale with Creamy Goat Cheese and Walnuts

¼ cup toasted walnuts, chopped
1 tablespoon olive oil
1 cup onion, thinly sliced
6 cups kale, chopped
1 clove garlic, minced
¼ cup chicken broth
1 pinch nutmeg
2 tablespoons goat cheese

Servings: Makes 4 main dish servings.

Directions:

1. Lightly toast walnuts in a dry pan over medium heat for 1 – 2 minutes until fragrant. Set aside.

2. Preheat large skillet over medium heat and spray with cooking spray. Add oil and sauté onion for 4 – 5 minutes until just tender. Add chicken broth as needed to keep from burning.

3. Add garlic and kale and sauté another 3 – 4 minute until just wilted. Add a pinch of nutmeg.

4. Sprinkle with goat cheese and toasted walnuts.

What’s good for me in this dish?

Kale is very high in vitamins K, A, C, manganese and fiber. Vitamin A promotes vision and lung health. Vitamin C reduces the severity of inflammatory conditions such as asthma, osteoarthritis, and rheumatoid arthritis. Kale’s sulfur-containing phytonutrients can help prevent some cancers.

Walnuts are very high in omega 3 fatty acids, manganese, copper and tryptophan. Omega 3 fatty acids contribute to a healthy heart. They are known to lower bad LDL cholesterol levels, and raise good HDL cholesterol levels. They are also known improve and control high blood pressure.

Amount Per Serving: Calories: 140, Total Fat: 12.91g, Cholesterol: 11mg, Sodium: 142mg, Total Carbs: 1.53g, Dietary Fiber: 0.30g, Sugars: 0.57g, Protein: 4.12g, Weight Watchers Points 4

Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.

Currently, Kristi Rimkus authors her own blog over at Mother Rimmy’s Cooking Light Done Right.

I realize my opinion is counter to what we hear in the news, but if you read nutrition labels and don’t just pick up anything on the shelves, it’s not impossible to find something healthy for a quick dinner.

More often than not, I can find a meal that meets my standards – low in processed ingredients, sodium, sugars and fat. I take what I find in the store and add any fresh ingredients I have on hand.

This Mediterranean Pizza is a perfect example of browsing the grocery aisles and coming up with something useful for dinner.

A whole-wheat pizza crust is topped with fresh ingredients from the refrigerator – mushrooms, a jar of fire-roasted bell peppers, spinach, tomatoes, fresh basil and feta cheese.

See? It is possible to make a healthy and nutritious meal with a little help from the store.

The FDA (U.S. Food and Drug Administration), has information helpful when learning how to read nutrition labels. You can find it at How to Understand and Use the Nutrition Facts Label.

Mediterranean Pizza

1 large Whole Wheat Boboli Pizza Thin Crust, or pre-baked pizza crust
8 ounces mushrooms, sliced
2 tablespoons olive oil
2 cloves garlic, minced
¾ cup fire roasted red and yellow peppers, thinly sliced
2 cups spinach, rough chopped
1 cup grape tomatoes, halved
¼ cup Spanish olives, chopped
4 tablespoons basil, very thinly sliced
¾ cup low fat feta, crumbled

Servings: Makes 4 main dish servings.

Directions:

1. Preheat the oven to 400 degrees.

2. Heat a nonstick skillet over medium heat and spray it with cooking spray.

3. Sauté mushrooms for 5 minutes until tender.

4. Spread olive oil over pizza crust and top with garlic.

5. Layer the pizza crust with peppers, mushrooms, spinach, tomatoes, Spanish olives, basil and feta cheese.

6. Bake for 15 – 20 minutes until the pizza is heated through. Feta cheese doesn’t melt; so don’t continue to bake the pizza waiting for it to melt.

What’s good for me in this dish?

Spinach is a powerhouse of nutrition. It contains iron for energy, vitamins C and A, folic acid and B6 to help your heart.

Spinach has 13 different flavonoid compounds that function as antioxidants and as anti-cancer agents.

Tomatoes are a great source of vitamins C, A and K, not to mention its antioxidant and cancer preventing benefits of Lycopene.

Tomatoes support colon and prostate health, and are a good source of potassium, niacin, vitamin B6, and folate to support a healthy heart.

Amount Per Serving: Calories: 178, Total Fat: 12.60g, Cholesterol: 25mg, Sodium: 348mg, Total Carbs: 8.77g, Dietary Fiber: 1.79g, Sugars: 2.29g, Protein: 7.56g, Weight Watchers Points 4

Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.

Currently, Kristi Rimkus authors her own blog over at Mother Rimmy’s Cooking Light Done Right.

I eat just about everything in the Mediterranean diet, except for the meat.

In addition to my studies about the recipes I recommend from those regions, I also watch various cooking programs on TV. Coincidentally, I happened to watch a particular episode of Everyday Food in which the show was dedicated to veggie dishes.

One particular recipe caught my attention. Sara Carey, a co-host of the program, prepared and cooked Lentil-Walnut burgers. The burgers look very similar to traditional burgers made with falafel. In this case, lentils were used instead of garbanzo beans. Indeed, they looked so healthy that I made them the following day.

It’s believed that lentils have been eaten since Neolithic times. Its cultivation originated in the Near East, and passed like most trade in those days to Egypt, North Africa and the Mediterranean region after that. It’s also mentioned in the Bible and was eaten by the Greeks. Because it has a high protein content, it’s essential for a proper vegetarian’s diet.

As for its health benefits, lentils can reduce the risk of hear disease, stabilize blood sugar levels and help prevent or combat anemia –because of its high iron content.

Lentils are also a good source of potassium and folic acid.

This dish also contains walnuts, “the brain food”, as I mentioned in my previous recipe.

For an even healthier version of this dish, I incorporated rolled oats instead of breadcrumbs. I also baked the Middle Eastern Burgers instead of frying them. Adding cumin and coriander will give the burgers more of a Middle Eastern flavor.

Although, the original recipe ingredients listed breadcrumbs. I used rolled oats which ground in the food processor instead.

By doing so, I’m adding even more fiber, which is a requirement for everyday nutrition.. Oats are well known for its high amount of insoluble fiber content are good to lower LDL cholesterol (the bad cholesterol), so my version of the Middle Eastern Burger might be a tad more healthy than the one I saw on the Television show.

Ingredients:

Burgers:

• 1/3 cup rolled oats
• 3/4 cup toasted walnuts, cooled
• 3 garlic cloves, coarsely chopped
• 2 teaspoons ground cumin
• 2 teaspoons ground coriander
• 1/4 to 1/2 teaspoon red-pepper flakes
• Pepper to taste
• 3/4 cup lentils, cooked, drained, and cooled
• 1 large egg

Yogurt-Cilantro Sauce:

• 3/4 cup plain low-fat yogurt
• Pepper to taste
• 2 tablespoons chopped fresh cilantro leaves
• 1 tablespoon fresh lemon juice

Directions:

Preheat oven to 350°F. In a food processor grind rolled oats first. Combine walnuts, oats, garlic, cumin, coriander, pepper flakes, pepper; process until finely ground. Add lentils and 1 tablespoon oil; pulse until coarsely chopped (some lentils should remain whole).

In a large bowl, whisk egg. Add lentil mixture; mix well. Divide into 4 equal-size parts; roll into balls, and flatten with the palm of your hand into 3/4-inch-thick patties.

Cook for about 30 minutes until firm. Serve with the Yogurt Cilantro Sauce.

To make the sauce:

     In a small bowl, whisk together yogurt, cilantro, and lemon; season with pepper.

Serves: 3-4

Note: You can also have the burger with a hamburger bun using the sauce instead of mayonnaise.

If you want or need more vegetarian recipes or instructions on different dishes, you can find them here, or at my blog Spanish Steps.

After doing some research to find out who first cultivated potatoes, it’s generally believed that it has its origin in the Andes Mountains.

Many sources state that the cultivation of potatoes started near Lake Titicaca, at heights upwards of 4,000 to 6,000 feet, and cultivated for about 10,000 years ago by the Aymara Indians. They were the indigenous people in Peru who were the ancestors of the Inca civilization.

Believe it or not, Peru and Chile are fighting over the origin of who has claim to first developing the potato. Some researches found archeological evidence of the potato consumption in southern Chile dated back 14,000 years.

Spanish conquerors then came upon the potatoes in 1537, while traveling in South America and brought them back to Europe. During that time, potatoes were believed to be evil and even a poisonous aphrodisiac.

In 1621, potatoes were then brought to colonial America, and were first cultivated in North America in New Hampshire in 1719. Since then, potato crops have been grown here ever since–especially in Idaho.

According to “101 Foods That Could Save Your Life” book, a medium potato holds nearly half of the daily recommended intake of vitamin C. With the skin on, potatoes provide more than 20% of the daily value of potassium. If we compare a potato and a tomato, a potato has much vitamin C than a medium tomato. Comparing a potato and a banana, a potato has twice of the potassium found in a banana.

There’s also an interesting paragraph in the book about how the potato chip came to be. Railroad tycoon Commodore Cornelius Vanderbilt didn’t like a chef who cut his potatoes very thick before frying them.

A new chef called George Crum, sliced potatoes paper-thin and fried them. Vanderbilt liked them so much that he named them the “Saratoga Crunch Chips,” the precursor of today’s potato chips. The name Saratoga comes from the restaurant Crum, which opened in 1860 near Saratoga Lake, NY. Interesting, isn’t’?

All over Latin America, the potato still goes by the Quechua name PAPA.

Croquettes are famous in Spain and are known as a tapa. They take a lot of oil to fry, but as I try to eat healthy, I use less quantity of oil when making them.

Manchego cheese and quince paste is a traditional Spanish dessert. It’s simple and delicious. The combination of the salty cheese and sweet paste is a perfect match.

Quince is originally from the Caucasus, from the warm Persian climate. Its shape looks like and apple or pear. It is not well known or used in America but valued in ancient times such as symbol of fertility in medieval weddings.

Because of the good Mediterranean climate, its cultivation spread all over the region. Romans preserved quince with honey and made jam. English settlers brought quince to America.

It takes time to prepare quince for cooking but it is worth it, at least for me. I love this fruit. When quince is in season, I buy the fresh fruit at any Middle Eastern market and make quince jam, which is my favorite! If not, I just try to get it already made.

Ingredients

For the croquettes:

• 2 medium potatoes
• 2 tsp extra-virgin olive oil
• ½ cup grated Manchego cheese (grated)
• 2 tsp minced green onion
• 2 tsp chopped flat leaf parsley
• Pinch thyme
• Pinch cayenne
• 1 egg
• 1/3 cup breadcrumbs
• Olive oil for frying

For the sauce:

• 4 tbsp quince paste
• 1 tsp sherry vinegar
• Hot water to dissolve paste

Directions:

Boil the potatoes until tender or cook them in the microwave first. When ready, discard the skin and mash the flesh well. Add olive oil, mash the potatoes again and add the cheese. Add the green onions, parsley, thyme and cayenne. Mix them well.

Working with your hands, shape the mix into balls or ovals. Spread the breadcrumbs on a baking sheet or flat plate. Beat the egg in a bowl. Drop the balls one at a time into the breadcrumbs first and then into the beaten egg. Repeat the process until all croquettes are dipped and breaded.

Heat the oil in a skillet and cook the croquettes rotating them until golden brown. Remove them with a slotted spoon and dry the oil excess with kitchen towel.

For the sauce, mix the quince paste with sherry vinegar adding a bit of hot water to dissolve the paste. It will result in a sweet-sour sauce just to match the cheese croquettes.

Serve the croquettes with the quince sauce.

Serves: 2-3

Note: Quince paste is usually sold in Middle Eastern markets. You can also use quince jam, which is not so thick. In that case, you will need less water.

If you want or need more vegetarian recipes or instructions on different dishes, you can find them here, or at my blog Spanish Steps.

For people of Italian descent, Bruschetta is a regular part of their menu. Even if you’re not Italian or don’t know anything about Italian culture–Bruschetta is a delicious appetizer.

Bruschetta is original grilled garlic bread in the summer, and broiled in the winter. It’s simple to make and especially satisfying when you use high quality ingredients.

Bruschetta probably originated in central Italy around the 15^th century. Bruschetta comes from the Roman verb “bruscare,” meaning “to roast over coals.”

Nowadays, in Italy, Bruschetta is often prepared using a brustolina grill. In Tuscany, bruschetta is called fettunta, meaning “oiled slice”.

This classic appetizer consists of bread, garlic, olive oil, salt, pepper and tomato. It was the food of poor men and for workers to eat, apparently because the workers in the olive fields always had bread with them.

Using a fireplace close to the pressing room, the farmers toasted the bread adding the oil to taste the final product.

Modern Bruschetta can have anything on top of it. The variations are infinite. It depends on the imagination of the person preparing it. I’m particular to using basic ingredients without chopping them, but using them whole and adding a tiny slice of mozzarella cheese. It makes the perfect trio for me. It’s like a Caprese salad already dressed with the bread… and it also has the colors of the Italian flag!

The other Bruschetta has Kalamata olives and sun-dried tomatoes.

Kalamata olives have more meat and excellent quality than other black varieties. They add a natural and outstanding source of good fat to food.

As for sun-dried tomatoes, they preserve their nutritional value as fresh tomatoes. They are high in Lycopene, antioxidants, vitamin C and low in sodium, fat and calories.

Ingredients:

• 1 sourdough baguette
• Garlic cloves, peeled
• Extra-virgin olive oil to brush bread
• Fresh basil leaves
• Plum tomato slices
• Mozzarella slices
• Kalamata olives, pitted and cut in half
• Sun-dried tomato julienne (pat dry them if in oil)

Directions:

Preheat oven at 450°F. Slice the baguette on a diagonal about 1/2 inch thick slices. Coat one side of each slice with olive oil using a pastry brush. Place on a cooking sheet, olive oil side down. Place bread slices on a tray in the oven on the top rack. Toast for 5-6 minutes, until the bread just begins to turn golden brown. Then, rub a clove of garlic on each bread slice.

To do it the traditional way, toast bread slices on a grill for 1 minute on each side. Rub some garlic in the slices and drizzle half a teaspoon of olive oil on each slice.

Arrange the bread on a serving platter, olive oil side up. Place one basil leaf, one mozzarella slice, finishing with one tomato slice on top.

For the other version, arrange olives and sun-dried tomato slices in a decorative way. That’s the key of cooking.

Serves: I was able to get almost 30 slices of bread from a single baguette.

Note: Try to assemble Bruschetta right before serving to avoid the bread getting soggy. Be sure to use good quality extra-virgin olive oil.

If you want or need more vegetarian recipes or instructions on different dishes, you can find them here, or at my blog Spanish Steps.

Food is an international language, and all countries in this area always have a delicious and nutritious dish to match each particular country and region that it originated from.

Based on that, from the Spanish region of Castile, here is my vegetarian version of Sopa de Ajo (Castilian garlic soup), from Jose Andres.

The only ingredient I changed from the original recipe, is that I substituted vegetable broth instead of chicken broth. I also used more garlic because I love garlic!

The cuisine of Castile, Spain, uses a lot of bread, especially for soup. Actually, it’s called, “The Land of Bread.” (The secret is to use it freshly baked and not from leftovers).

Garlic soup is an old farmer-style comfort food, which is typical for that region. It’s mostly eaten daily in wintertime, especially by workers after they’ve worked had in the cold weather. Spaniards are proud people, and this Castilian dish is representative of this–regardless of which region it may have originated from.

Garlic is also a key element in Spanish cuisine. Garlic and olive oil is ubiquitous and used throughout the entire Mediterranean region in their food. What a great combination!

According to the book“101 Foods That Could Save Your Life,” not much is known about garlic’s history.

What is known, is that there are inscriptions in the Cheops pyramid in Egypt mentioning the marvels of garlic. Indians and Babylonians used it around 4,500 years ago. It’s also found in writings from China as far back as 4,000 years ago. So it’s a logical deduction that Garlic’s origin is probably from the regions between China and India.

Garlic is used both as a food and a medicine. It’s also mentioned both in the Bible, and by the Greeks. I have only good things to say about about garlic, especially because of its anti-cancer preventive effects.

To increase its health benefits I usually follow the advice at The World’s Healthiest Foods website. According to the author, it’s better to cut, mince, or slice garlic before cooking it before letting it sit for about 5 to 10 minutes. That way, it releases all its components that are together, other than when it’s whole. After that, after cooked, its components and the anticancer activity is preserved.

Ingredients:

• 3 tbsp Spanish extra-virgin olive oil
• 12-16 large garlic cloves peeled and sliced, depending on your taste
• 2 tbsp white wine (optional)
• ½ tbsp pimentón (Spanish sweet paprika)
• 3 oz rustic white bread, crust removed, torn into small pieces
• 1 quart vegetable broth
• 2 eggs beaten
• 1 tbsp chopped flat leaf parsley

Directions:

Heat the olive oil in a medium saucepan oven medium heat. Add the garlic and sauté until golden brown for about one minute. If used, add the wine and cook until the alcohol evaporates –about 30 seconds-. Then add then the pimentón and sauté for one more minute.

Add the bread and pour in the vegetable broth. Stir together and bring to a boil. Then, reduce the heat to low and simmer for about 5 minutes.

At this point I would prefer to load the soup in the food processor –in batches if necessary- to obtain a thick and even result.

Add the eggs and stir with a spatula to fold them into the soup. The eggs will form long strands, similar to noodles. Simmer for one more minute. Sprinkle with parsley and serve.

Serves: 4

Note: The traditional way was made using water. However, vegetable broth will make this soup thicker and more enjoyable.

If you want or need more vegetarian recipes or instructions on different dishes, you can find them here, or at my blog Spanish Steps.

The word fattoush comes from “fatta,” which is flat bread used in Levant dishes; and mostly used and served as a base for salads in most Arab countries.

This dish uses pita bread instead of whole wheat bread for its fiber content. Pita bread can be broiled in the oven or just toasted in the toaster. The dressing is tangy and lemony.

The salad includes fresh garlic, which has many nutrients including phytochemicals that protect our bodies from harm, such as allicin, a bacteria killer and saponin, a cancer fighter, just to list a few of its healthy ingredients.

Mint is also a good ingredient because of its antioxidant properties. Parsley and lemon are good sources of vitamin C. Most of the ingredients in this salad are mentioned in the book “101 Foods that Could Save Your Life.”

Some recipes of this salad call for fried pita bread. This version uses broiled pita instead, for a lighter dish. And for better nutrition, I use whole wheat pita.

Sumac is an ingredient usually used with this salad. It’s quite difficult to find unless you go to a Middle Eastern market. So I omitted that ingredient because most people may not have access to specialty markets.

Dressing:

• 3 cloves garlic
• Juice of two lemons (about 6 tbsp)
• 6 tbsp olive oil

Salad:

• 2 pieces of whole wheat pita bread
• 1 tbsp water
• 1 cucumber, peeled and chopped
• 1 tomato, chopped
• 1 green pepper, seeded and chopped
• 3 green onions, finely chopped
• Pepper to taste
• ½ cup chopped fresh parsley
• ¼ cup chopped fresh mint
• 1 cup finely chopped fresh spinach, washed
• ½ head Romaine lettuce, finely chopped

Directions:

To make the dressing, crush garlic cloves with a strong knife. In a small bowl, combine garlic with lemon and olive oil mixing well. Set aside.

Turn broiler on to medium heat. Place pits on a cookie sheet and place under the broiler. Toast each side for 3 to 5 minutes or until crispy and lightly browned. You can also toast pitas in the regular toaster as an alternative. Break pitas into bite-size pieces and sprinkle with 1 tbsp of water.

In a large bowl, toss remaining ingredients with pita. Sprinkle with dressing, toss again, and serve immediately.

Serves: 4 to 6

Note: For a twist on Fattoush, add 1 tbsp crumbled feta cheese to the salad before tossing.

If you want or need more vegetarian recipes or instructions on different dishes, you can find them here, or at my blog Spanish Steps.

Cravings are instantaneous. They won’t allow you to think of anything else until you’ve satisfied that need for whatever your brain says your taste buds desire. A creamy piece of sinfully dark chocolate could be what it takes to move on with your day, or maybe salt and crunch will be the ticket.

Today I had an appetite for something hot and spicy, and the hotter – the better. The dish of choice is a mouth-watering curry.

A large head of cauliflower, a jar of red curry, and a can of low-fat coconut milk sounded like the makings of a soup to me. I was well on my way to satisfaction as I chopped up my cauliflower and added it to the pan with a little onion, celery and vegetable broth.

Aromatic red curry paste provided the heat I was looking for. I was ready to puree that tender cauliflower mixture into a velvety soup and take it over the top with a little light coconut milk.

Now I had a soup that met my expectations, and then some!

Velvety Cauliflower Curry Soup

1 small onion, chopped
1 cup celery, tops chopped
2 cloves garlic, minced
½ large cauliflower, chopped into large pieces
2 cups water
32 ounces vegetable broth
2 tsp red chili paste
½ lime, juiced
8 ounces light coconut milk

Servings: Makes 8 – 1 cup servings.

Directions:

1. Spray a large saucepan with cooking spray and place over medium heat. Add onion and celery. Cook for 5 minutes until softened, adding vegetable broth as needed to keep from burning.
2. Add garlic, water, vegetable broth, and cauliflower and let simmer for 30 minutes until vegetables are tender.
3. Add the lime juice and curry paste a little at a time and taste test until it reaches the heat you desire.
4. Remove the pan from the heat and allow it to cool for a few minutes before you add it to the blender.
5. Pour the soup into the blender in batches and puree until smooth.
6. Add the soup back to the pan and add coconut milk. Heat over medium low until soup is warmed through.

What’s good for me in this dish?

Cauliflower is a cruciferous vegetable that has help prevent cancer. It is especially helpful for lung, colon, breast, ovarian and bladder cancers. Cauliflower also has sulfur containing phytonutrients that help the liver detoxify.

Amount Per Serving: Calories: 70, Total Fat: 5.73g, Cholesterol: 0, Sodium: 282mg, Total Carbs: 4.37g, Dietary Fiber: 0.61g, Sugars: 1.77g, Protein: 0.95g, Weight Watchers Points 2

Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.

Currently, Kristi Rimkus authors her own blog over at Mother Rimmy’s Cooking Light Done Right.

Baklava is a sweet pastry, very rich, made with layers of phyllo dough and chopped nuts with syrup or honey on top. It’s a typical pastry that originated from the Ottoman Empire cookery and southwest Asia as well.

It’s difficult to trace its entire gastronomical history since many countries attribute the origin as their own. But it’s believed to have origins from the Mesopotamian region–known historically, culturally, and otherwise, as the cradle of civilization.

Indeed, Baklava is served in many diverse religious festivities. Christians serve Baklava at Christmas and Easter; Muslims eat it during Ramadan; and Jews often have it both during Rosh Hashanah and Purim.

It’s believed that the phyllo dough used today, was almost certainly developed in the Topkapi Palace in Turkey. Currently, Baklava is still consumed throughout the eastern Mediterranean.

There are regional variations of course. Those variations could be either in the filling or syrup. Some regions use walnut such as the Levant; while Iranians have a preference for pistachios. Hungarians make an apricot adaptation.

Some cooks even use dates or chocolate chips. As for the syrup, it can include cinnamon, cardamom and rose water.

Rose water comes from the distillation of rose petals which provide it with its characteristic flavor. It is commonly used in Iranian cuisine, particularly in sweets. Muslim chemists during the Medieval Islamic era first produced rose water for consumption in their drinks and perfumes. Currently it’s found in health food stores for cooking.

I chose the simplest recipe; and the closest to the original–so I used walnuts, the “brain food”–as it is called in many cultures–that have a high level of omega-3 fatty acids, and pistachios that are high in fiber along with protein and other nutrients. One serving of pistachios has more fiber than a half a cup of broccoli.

Pistachios have been a common staple from the Near East since ancient times. Indeed, they were consumed in Turkey as far back as 7,000 BC, and it’s also mentioned in the Bible.

Since 1976 they’re mainly produced in California.

This recipe uses ready-made phyllo dough so it makes it quite easy to make. The secret is to let it thaw once it’s out of the refrigerator completely.

Ingredients:

Syrup:

1 cup water

• 1 cup sugar (I prefer honey)
• 1 tbsp rose water

Pastry:

Olive oil to brush on sheet of aluminum foil in baking dish

• 4 sheets phyllo dough thawed
• ½ cup butter melted
• ½ cup chopped fine  walnuts
• ½ cup chopped fine pistachios

Directions:

Preheat oven to 400°F.

To make the syrup, combine water and sugar (or honey) in a saucepan and bring to a boil. Reduce heat and simmer for 10 minutes. Add rose water, stir and set aside.

Line a square baking dish (8”x8”) with aluminum foil. Use a pastry brush to apply olive oil foil lining. Lay one sheet of phyllo dough on top of foil and brush it a thin coat of melted butter.

Add the next layer of phyllo dough. Continue adding layers and brushing each with butter until you have assembled five layers.

Sprinkle fourth layer with 1/3 of chopped nuts (you might have to fold a phyllo dough in four).

Repeat this process two more times finishing with four more layers of phyllo dough brushing each with butter.

Use a sharp knife to cut baklava into 1-inch squares or diagonal. Trim all excess dough that overlaps sides of pan.

Bake baklava for about 20-30 minutes, depending on your oven, or until top is golden brown.

Remove from oven and brush top with butter.

Slowly pour rose water syrup evenly over squares. Allow to cool before serving. Store all leftover baklava at room temperature.

Serves: 8

Tips: Thaw frozen phyllo dough in its original package for 24 hours in the refrigerator. Do not un-wrap phyllo until ready to use. Make sure you have all ingredients ready –melted butter and filling- when starting. Otherwise, the phyllo dough will dry very easily and will break.

After removing a sheet of phyllo from the package, cover remaining sheets tightly with plastic wrap or a wet kitchen towel. Any leftovers can be kept in the refrigerator if well covered.

If you want or need more vegetarian recipes or instructions on different dishes, you can find them here, or at my blog Spanish Steps.

The Berbers were concentrated in Morocco and Algeria. Its culture remained, even after many different invasions from many different civilizations and religions.

According to Oregon State University, the word Berber means “free men,” but also derives from “barbari” the denomination Romans gave the people they conquered.

Couscous is a national meal indigenous to several North African countries. It’s used as a base for either stew or soup. In North Africa, it’s served at the end of a festive meal and before dessert. It can also be used as a single dish family meal.

Couscous differs from country to country. Moroccans use saffron, Algerian’s like adding tomatoes, and Tunisian’s use hot pepper sauce called Harissa. It’s available in Middle Eastern stores. It can be also used as a substitute for cayenne pepper.

Couscous is available around the world signifying its popularity. Usually, you’re able to obtain ready-made couscous at any grocery or supermarket nowadays. It cooks rapidly and doesn’t need a stove to absorb its boiling water.

A stew usually contains different types of meat. A vegetable stew can be a dish for people on a diet.

But as a vegetarian, having a variety of vegetables ready for cooking my meals helps make them tasty and healthful. Also combining diverse herbs and spices helps make for an exotic dish.

This particular dish includes sweet potatoes and carrots, which are both a good source of Vitamin A. C, B6, beta-carotene, and of course contain powerful antioxidants. I found the harissa at a Middle Eastern store and used it a couple of times previously. It’s a bit spicy but that’s the authentic flavor from the region. And as you know, I’m concerned about good nutrition and a healthy lifestyle, so I use whole wheat couscous for this dish.

Ingredients:

• 1 cup whole wheat couscous
• 1 cup water
• 1-2 tbsp harissa sauce
• 1 tbsp olive oil
• 3 cloves garlic, crushed
• 1 onion, chopped
• 3 cups low-sodium vegetable broth
• 1 medium carrot, peeled and cut into 1/2-in dice
• 1 medium turnip, peeled and cut into 1/2-in dice
• 1 medium sweet potato, peeled and cut into 1/2-in dice
• 1 medium zucchini, cut into 1/2-in dice
• 1 can chickpeas, drained and rinsed

Directions:

Boil 1 cup of water and pour 1 cup of couscous. Let set until couscous absorbs the liquid. Add harissa to the couscous mixing well to acquire the intense flavor of the sauce and break any lumps it might have.

Heat olive oil and cook garlic and onion until transparent in medium heat. Add vegetable broth. When hot, add vegetables and cook them until tender. Depending on their size, it could take around 15 minutes or more. Add more broth if necessary.

Serve couscous in individual plates. When vegetables are ready, serve them along with chickpeas on top of couscous or mix them all.

Serves: depending on your portion, around 6 servings

Basic method for making couscous and tips:

Couscous can be purchased at the local grocery stores precooked. It can be heated on the stove, oven, or microwave. Boiling the water separately and adding it to the couscous will speed the process. Just measure the volume of the grain adding the same volume of warm water.

• 1 cup dry couscous = 2-1/2 cups cooked.

• As a side dish, plan on 1/2 to 3/4 cup cooked couscous per person.

If you want or need more vegetarian recipes or instructions on different dishes, you can find them here, or at my blog Spanish Steps.

This relish or dip are part of the little dishes of the eastern Mediterranean called Meze or Mezze, depending on the region. Its origin may have been from the Persian word maza, which means relish or taste; and it’s eaten in Syria and Lebanon. In other parts of the Middle East, it’s called Mezze.

Its tradition has a long history–it was used by Greeks, Romans and Persians, and in medieval times, by the Arabs and Ottomans. Indeed, only noblemen, kings and sultans could afford to eat it. Just recently, its popular again. 

The literal translation of meze is a “pleasant taste,” meaning something tasty. Meze can range from very simple, such as a bowl of fruit, a salad, or a dip to a refined, sophisticated, and technically complicated plate.

But its always used in a small dish to stimulate the appetite for the main dish. It can also be served cold or warm. In Turkey, it’s usually served with wine or spirits like raki–an anise flavored spirit commonly consumed there.

Meze can also include meat.

As a vegetarian who is concerned about nutrition and healthy living, I make the dip with walnuts, because they have the highest level of omega-3 fats compared to any other nut. A one ounce serving provides two hundred percent of its recommended daily dosage. They’re also a good source of B vitamins, minerals, and antioxidants.

Because walnuts resemble a human brain, many cultures have used it as a “brain food.” –Excerpt from “101 Foods That Could Save Your Life” book

This spicy walnut dip can be served with flat bread or as an accompaniment for salad. It’s traditionally made with pomegranate syrup that’s found in Middle Eastern and some Indian stores. Current versions often use lemon juice. So the different ways to make and eat it are totally up to you!

Ingredients:

• 1 ½ cups walnuts
• 2 tbsp tomato paste
• 1 slice whole wheat bread, crust removed and toasted
• 4 tbsp extra virgin olive oil
• 2 tbsp pomegranate syrup (or 4 tsp pomegranate juice + 2 tbsp sugar or lemon juice)
• A pinch of chili powder
• 1 tsp cumin
• 2 tsp sugar

Directions:

Blend all ingredients together to a paste in a food processor. Add more juice if necessary. Spread over flat or whole wheat bread.

Serves: 6 to 8

Note: all ingredients could be blend together in a food processor. It is traditional to use the mortar and pestle that releases the natural oils and flavors from the nuts and provides the finished taste.

If you want or need more vegetarian recipes or instructions on different dishes, you can find them here, or at my blog Spanish Steps.

According to the book, the spinach capital is in Crystal City, Texas. And they’ve honored the cartoonist, E.C. Segar, and his famous character Popeye with a statue. This has probably had a significant influence on Americans to consume more spinach, thereby increasing sales for the spinach industry.

Spinach belongs to the same family as beets and chard. With three different types, they’re all delicious and rich in nutrients.

Apparently spinach began to be cultivated in ancient Persia. It was named “herb of Persia,” by a Nepalese king. Later on, it was introduced into Spain by the Moors. It was also then known in England as the Spanish vegetable. Spinach “à la Florentine” seems to have its origin from Catherine de Medici in Florence–a dish she liked a lot.

Rich in vitamin K and a good source of fiber plus calcium, iron, magnesium, and manganese along with being water-soluble vitamin B and other more rich vitamins and minerals, spinach is a nutritious vegetable.

Greek Spinach Pie is called Spanakopita, a rich pie stuffed with spinach, onion, herbs and cheeses. The dough used in this pie is phyllo dough. Phyllo is used in pies with different shapes, sizes and fillings, and in all countries that were once part of the Ottoman Empire.

According to some sources, phyllo was introduced in the 11^th century appearing in a dictionary of Turkic dialects. 

It’s a bit complicated to make these paper thin sheets of unleavened flour dough, so I usually buy them at the store.

This dish uses feta cheese, the national cheese of Greece. Feta cheese was originally made by shepherds in the mountainous regions above Athens. It’s usually soft, spicy, and a bit salty. So people who care about their sodium intake, need to be very careful when using large amounts of it.

This particular version is a bit different than from its original recipe. I found that this one has a nicer table presentation. Instead of having the spinach inside the phyllo dough, it has phyllo dough ribbons on top of the spinach.

Ingredients:

• 2 onions chopped
• 1 tbsp olive oil
• 3 cloves garlic, crushed and chopped
• Pepper to taste
• 1 tsp dried dill
• 3 eggs
• 2 PK frozen spinach, thawed and drained
• ¼ cup feta cheese
• ¼ cup Parmesan cheese
• ¼ bread crumbs (I used pulverized oats)
• 8 sheets phyllo dough
• Additional olive oil

Directions:

Heat the oven at 375°F. In a medium saucepan, heat oil and cook onions until transparent. Add chopped garlic, cooking a bit more. Season with pepper and dill.

In a medium bowl, beat eggs adding spinach, feta, and Parmesan cheeses. Blend bread crumbs or oats folding the mix very gently.

Pour mix in a 9” spring form or deep-dish pan. Cut phyllo sheets about ½” wide and moist them with olive oil to keep the phyllo without breaking. Place phyllo sheets on top of the spinach mixture.

Bake it for around 45-50 minutes, depending on your oven, or until the phyllo looks golden.

Serves: 4

If you want or need more vegetarian recipes or instructions on different dishes, you can find them here, or at my blog Spanish Steps.

This is exactly what my husband and I did this weekend. 

We’re in the process of moving to a new home. Our current home is half packed, so we’re living in a state of limbo between two houses. What a perfect time to head to the ocean to refresh and relax before the big move. 

A road trip wouldn’t be the same without snacks for the drive. Part of the fun is munching on a treat while you watch the scenery pass by.

My snack of choice is a nutty trail mix. I’m not referring to the trail mix you can buy at the store that’s loaded with sodium, extra fat and plastic chocolate. I’m talking about a mix of fresh nuts and seeds, and some really terrific dark chocolate. 

I like my trail mix raw, and my husband likes his roasted, so I make it both ways. Since he does the driving, I need to make sure he’s happy too.

It’s time to hit the road, and I won’t forget to grab the trail mix on my way out the door!

Raw Nuts and Seeds Trail Mix with Dark Chocolate Chips

1 cup pumpkin seeds, raw
1 cup almonds, raw
1 cup sunflower seeds, raw
1 cup walnuts, raw
1 cup dried cranberries
1 cup chocolate chips, dark

Servings: Makes 24 – ¼ cup servings

Directions:

Combine ingredients and seal in an airtight container. 

To roast the nuts, preheat the oven to 400 degrees and spread out on a non-stick cookie sheet. Roast 15 – 20 minutes, taking care not to burn, until nuts are fragrant.

What’s good for me in this dish?

Pumpkin seeds are a good source of omega-3 essential fatty acids and protein. Not only that, they provide 50% of the manganese you need in a day, as well as magnesium, phosphorus, tryptophan, iron, copper, vitamin K, and zinc.

Walnuts are very high in omega 3 fatty acids, manganese, copper and tryptophan. Omega 3 fatty acids contribute to a healthy heart. They’re known to lower bad LDL cholesterol levels, and raise good HDL cholesterol levels. They also improve and control high blood pressure.

Dark chocolate of at least 70% cocoa, contain flavonoids, which provides antioxidant effects that helps protect against heart disease. 

Amount per serving: Calories: 184, Total Fat: 13.46g, Cholesterol: – Sodium: 1mg, Total Carbs: 12.52g, Dietary Fiber: 2.88g, Sugars: 7.59g, Protein: 4.99g, Weight Watchers Points 4

Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.

Currently, Kristi Rimkus authors her own blog over at Mother Rimmy’s Cooking Light Done Right.

With the introduction of hummus from the Middle East, chickpea and chickpea flour are receiving a positive reception lately. This legume is consumed as flour with whole grain milling before dehulling in the Mediterranean region. After grinding, the product is a tasty and healthy meal. It’s high in protein, which is good for vegetarians, has low saturated fat, and contains a healthy amount of fiber per serving. In addition, it contains calcium and iron. 

Chickpea flour is used in many meals. As far as I know, it’s famous for cooking Farinata, Fainá, Socca, Calentita, and other variations that contain even more ingredients and different names. 

In Italy, it’s called Farinata (floured in Italian translation), a thin pizza-like pancake and main Liguria dish. But its name differs between regions. For example, in Sardinia it’s called la fainé Genovese (Genoese fainé) due to its origin.

Apparently, Fainá has its origin in Genoa, then it spread rapidly along the Liguria coast and southwards. Piedmont immigrants in Argentina and Uruguay call it Fainá. 

In France, street vendors call it Socca. They made it in huge oven pans, and cut it into irregular shaped triangles. It’s typical here from the southeastern coast, around Nice. It looks like a thick crepe.

In Gibraltar, Genoese immigrants have their own farinata. They call it Calentita and its a national dish.

As a main dish or a snack, Farinata provides a good source of nutrients.

Ingredients:

• 1 cup chickpea flour
• 2 cup warm water
• 1 tbsp olive oil

Directions:

In the food processor, mix flour and water until smooth without any lump. Add olive oil and let it rest for about one hour.

Mix well again and bake it in a greased 9” x 13” baking pan in the oven at 375° F for about 15 minutes in the middle oven rack and another 15 minutes in the upper rack. It should be golden on top.

Serve warm or cold alone or with Focaccia.

Servings: 4

Focaccia

According to many articles, focaccia existed in Etruscan times. It was the first flat bread –unleavened- people cooked in their homes. Modern focaccia is still flat, but it’s now made using yeast. 

Herbs are typically incorporated when it’s made-–inside or on top–with holes punched by the chef in the dough before baking.

Originating from Italy, its name changes according to the region. In Burgundy, France, its known as "foisse" and "fouaisse". In Provence and in Languedoc it’s called "fogassa" or "fougasse". 

In Spain it’s known as "bogaza" and Italian descendants living in Argentina and Uruguay call it fugazza.

Although its names may change, this special bread nevertheless always appeals as a part of people ‘s palette and meals.

This particular recipe only has onions on top with oregano. That’s the way I always cook it.

Because I’m into a well balanced healthy lifestyle and good nutrition, I make this using whole wheat flour, by adding a small amount of soy flour to make the dough smooth.

Ingredients:

• 1-¼ cup whole wheat flour
• ¼ cup soy flour
• 1/2 cup warm water
• 1 tbsp yeast
• 1 small yellow onion
• 1 tbsp Italian oregano

Directions:

Preheat oven at 300° F. Dissolve yeast in warm water. Let it rise until it froths. 

In a medium bowl, combine the yeast mixture with flours. Adjust dough texture adding water or flour if necessary. 

Let the dough rise covered with a cloth at room temperature until almost double its volume. 

Slice an onion and spread slices on top of it and sprinkle oregano.

Bake at 300°F in the middle oven rack for about 30 minutes and another 30 minutes in the top rack.

Serve warm.

Servings: 4

If you want or need more vegetarian recipes or instructions on different dishes, you can find them here, or at my blog Spanish Steps.

Portugal cuisine is another dish that’s also heavily influenced by the Moors.  Spices from India were brought by Vasco De Gama, during the conquests.

As a part of the Mediterranean region, Portugal uses not only local products such as homemade bread and cheese but also olive oil, garlic, and spices. Soups are an important part of their traditional cooking.

Caldo Verde can also be made with collards greens. I chose Kale, which is one of the healthiest foods one can add to your everyday diet. 

Kale is a member of the cabbage family which includes broccoli, cauliflower, and Brussels sprouts; but it’s headless, putting it into the same group as other greens and collards.

It’s believed to have originated in eastern Asia and was brought to Europe more than 2,500 years ago. In Italy, kale was initially used in the nineteenth century.

When English colonizers arrived to America in the seventeenth century, they brought Kale with them. It was used as an ornamental, a garden plant, then it became commercialized in California during the 1980’s.

Soups don’t usually keep all of their vegetables’ nutrients when boiled. So in order to make it healthier, I steamed the kale and potatoes first, and then adding them to the broth later on.

Ingredients:

• 2 tbsp olive oil
• 1 medium Spanish onion, diced
• 2 cloves garlic, thinly sliced
• 3 cups vegetable broth
• 1 medium potato, peeled, diced, and steamed
• 1 bunch kale, washed, cut into very fine julienne and steamed
• Pepper to taste

Directions:

In a large pot, heat the olive oil over medium heat. Add the onion and cook until translucent. Add the garlic and cook for 2 minutes. Add the potato and kale, and cover everything with vegetable broth and heat for a couple of minutes. Let it cool. 

When the soup is cool enough to handle, purée it in a food processor –in batches if necessary- and return it to the pot. Bring everything back to a boil and let simmer for 2 minutes.

Season with pepper, ladle into bowls, and garnish with some greens.

Serves: 3

Tip: Wash kale well to make sure all of its dirt is removed. Remove the center vein in the leaves and stems, as they are tough to chew.

If you want or need more vegetarian recipes or instructions on different dishes, you can find them here, or at my blog Spanish Steps.

Rice cultivation originated in Asia in ancient times. It’s believed rice was introduced in Europe from the Arabs who lived and traveled to Spain. In the fifteenth century rice reached Lombardy. After that, it spread throughout Europe including Great Britain.

In medieval times, rice was still an exotic and expensive food. Its consumption remained limited to rich people, or for those who lived close to where it was grown. It was an important ingredient in the Iberian Peninsula for paella. In Lombardy, the rice was made into a flavored porridge and they called it Risotto.

That’s how risotto was born.

Risotto, when made properly, is a savory dish. The key is let the rice to absorb the cooking liquid to give it a rich consistency. To do this, first you have to cook the onion and rice. Then, add the stock and other ingredients. The most common type of rice used in this dish is Arborio, which will make the dish creamy.

There are different kinds of risottos, and they can also include meat or seafood. As a vegetarian, I chose this particular one, because it adds a little extra touch to just regular plain risotto. It’s also a variation of Risotto alla Milanesa (Risotto from Milan) from the Lombardy region of Italy. Because it uses saffron, it’s similar to Spanish paella. This particular risotto is a direct influence from the Spanish rule of Milan for about two centuries.

Also, because I’m dedicated to eating healthy, I use short-grain brown Arborio rice-–or any short-grain brown rice-which still gives the risotto the creamy texture and flavor desired. You’ll be surprised at how great it tastes!

Risotto alla Milanesa (Risotto Milan Style)

Ingredients:

• 4 cups vegetable broth
• 2 tbsp olive oil
• 2 garlic cloves crushed
• 1 chopped onion
• 1 chopped red bell pepper
• 1 chopped green bell pepper
• ½ cup dry white wine
• 1 cup short-grain brown rice
• 1 pinch saffron
• 1 cup frozen green peas thaw
• 4 oz cherry tomatoes halved
• 2 tbsp sun-dried tomato pesto
• … don’t forget the Parmesan cheese!

Directions:

Heat the vegetable broth in a medium saucepan. Set aside.

In the meantime, heat the oil in a large heavy-base saucepan and cook the onion until soft. Add the chopped peppers and cook until a bit tender. Then, add garlic, rice and wine stirring for about 1 minute or until the wine has almost evaporated. Add a ladleful of broth at the same time, stirring with a wooden spoon until absorbed. Add a pinch of saffron. Then, lower the heat and add more broth one ladleful at a time until the rice is tender and creamy.

Stir the peas and cherry tomatoes. Cook for about 1 minute. Swirl in the sun-dried tomato pesto. Serve immediately. Sprinkle with Parmesan cheese on top.

Serves: 3-4

Tip: Please be aware that brown rice will take more time to cook.

If you want or need more vegetarian recipes or instructions on different dishes, you can find them here, or at my blog Spanish Steps.

The whole process means tightening our purse strings and saving for the necessities, toward being in the situation of “isn’t this great to have,” rather than not to have.

So, to accomplish this–no more lattes at the espresso stand on the way to work, no more lunch breaks with co-workers, and no more dining out at our favorite Mexican restaurant.

Am I disappointed? Hardly. The ultimate goal is worth the sacrifice. Besides, I’ll bet I lose a few pounds along the way, so how can that be a bad thing?

Lentils fit right into my plan. For pennies, I can buy a ton of them, although that’s probably a bit of an exaggeration. These tiny little disks of goodness make such a variety of soups, stews and salads, that you’ll never be bored.

Even better, lentils are loaded with protein and fiber. A bowl of soup keeps me hungry free for hours.

Sounds like a winner to me!

Spicy Mexican Lentil Stew

4 medium tomatoes, chopped
1 medium bell pepper, finely chopped
1 small onion, finely chopped
2 cloves garlic, minced
12 ounces beer
4 cups vegetable broth
2 cups water
1 tablespoon chili powder
1 tsp cumin
1 pinch cayenne pepper
1 cup lentils, rinsed and drained
1 medium lime, juiced
½ cup cilantro, rough chopped
6 tablespoons light sour cream
6 tablespoons light cheddar cheese, shredded
6 tablespoons avocado, chopped

Servings: Makes 6 main dish servings.

Directions:

1. In a large Dutch oven combine tomatoes, bell pepper, onion, garlic, beer, vegetable broth, water, chili powder, cumin, and cayenne. Bring to a simmer over medium low heat for 1 hour, until vegetables are tender.

2. Add lentils and lime juice. Cook another 20 minutes until lentils are tender. Add more water if necessary to keep a nice stew consistency.

3. Add cilantro.

4. Top with cheese, avocado and sour cream.

What’s good for me in this dish?

Beans and legumes are an excellent source of antioxidants, folic acid, potassium, dietary fiber and complex carbohydrates. They are also a terrific source of protein. Folic acid is important for the formation of red blood cells, and potassium is important for our nervous system. It also promotes a healthy heart rhythm. Fiber is improves digestive health, and keeps hunger satisfied for longer periods of time.

Amount Per Serving: Calories: 229, Total Fat: 4.32g, Cholesterol: 6mg

Sodium: 443mg, Total Carbs: 32.52g, Dietary Fiber: 12.68g, Sugars: 5.24g, Protein: 12.74g, Weight Watchers Points 4

Currently, Kristi Rimkus authors her own blog over at Mother Rimmy’s Cooking Light Done Right.

Nutrition details obtained from http://www.whfoods.org, http://www.nutritiondata.com, http://www.about.com, and http://www.abouthomecooking.com.