YOU CAN EAT HEALTHILY STAY FIT AND LIVE HAPPILY

Health Fitness Happiness YOU CAN EAT HEALTHILY STAY FIT AND LIVE HAPPILY Compiled and Edited by Heinz Dinter, PhD

2 YOU CAN EAT HEALTHILY, STAY FIT AND LIVE HAPPILY Copyright 2011 2012 Grand Lifestyle Publisher All Rights Reserved Grand Lifestyle Publisher PO Box 558250 Miami, FL 33255-8250 publish@grandlifestyle.com www.grandlifestyle.com We welcome your contribution Please submit your contribution to Heinz Dinter, PhD HDinter@GrandLifestyle.com I invite you to download this book at www.grandlifestyle.com Do you wish to be advised when an update to this book is available? Subscribe to our email list at www.grandlifestyle.com (look for the frolicking dolphins). 11/24/12 GrandLifestyle.com

YOU CAN EAT HEALTHILY, STAY FIT AND LIVE HAPPILY 3 Contents Contents... 3 Introduction... 4 Rye Bread Exquisitely German... 5 Strawberry Cobbler... 7 Mushroom & Tofu De-Lite... 8 Creamy Potato And Green Onion Soup... 9 Spicey Salsa...10 Tomato Salad With Balsamic Vinegar...11 Baked Spicy Fries...12 Avocado Chocolate Pudding...13 Lemon-Garlic Hummus...14 Carrot Cake Oatmeal...15 Guacamole...16 Gazpacho...17 Spicy Vegetable Stew With Dhal...18 Sprout Salad Devine...19 Almond Pancakes...20 Baked Potatoes with Sausage and Arugula...21 Chef Ashley s Easy Ratatouille Recipe...22 Moroccan Salad...23 Salmon Ceviche...24 Green Revolution Smoothie...25 Avocado Pineapple Smoothie...26 Mediterranean Marinade...27 RealSweet Potato Salad...28 Vegetarian Winter Melon Soup...29 A Winning Winter Juice with Winter Melons...30 Winter Melon and Apple Juice...32 Winter Melon & Watermelon Smoothie...33 Lime & Winter Melon...34 Winter Melon Raita...35 Sweet and Sour Cucumber Salad...36 There s More to Come...37 GrandLifestyle.com 11/24/12

4 YOU CAN EAT HEALTHILY, STAY FIT AND LIVE HAPPILY Introduction I invite you to download this book in process version of a cookbook. This cookbook does not focus on any particular taste. It is neither Italian, Chinese, nor German cooking. Neither is it adhering to vegetarian ideals or whatever lifestyle you are loyal to. My focus is on eating healthily, enjoying it, making sure staying fit is an important signpost, and then reaching the ultimate goal -- living a long and happy life. I invite you to download the book from www.grandlifestyle.com and welcome your thoughts, constructive criticism and contribution. Miami, Florida HD 11/24/12 GrandLifestyle.com

YOU CAN EAT HEALTHILY, STAY FIT AND LIVE HAPPILY 5 Sour dough. Nothing is better Rye Bread Exquisitely German Use 6-8 tbls unbleached rye flour. Add lukewarm water and a little milk to create a mix of creamy consistency. Let stand open for about two hours. Then close the plastic container securely. Watch for the dough to rise and blow bubbles in 1 to 2 days. Now add more rye flour and lukewarm water to increase the size four-fold. This time, the dough should be less creamy. Typically, the dough will bubble the following day and rise. Place the dough in a large mixing bowl; add 2 l of lukewarm water (perhaps a little more); mix. Add 2½ lbs. of rye flour and a package of dry yeast. Mix. You should now have dough of creamy consistency. Cover with a towel and let stand overnight. The dough will rise overnight. Come on, do it. Add, according to your exquisite taste, eight tsps salt, caraway seeds, linseed seeds, flaxseed seeds, cracked wheat, whole rye kernels, oats, etc. and mix in with a mixing spoon. Now add 2½ lbs. of rye flour (perhaps a little more) and begin kneading. You may wish to add 1 lb. of unbleached wheat flour. Keep dipping your hand in lukewarm water. The dough should not be too solid. Pour the dough to the half-full mark of 5 to 6 Teflon-coated moulds. Cover the moulds and let stand until the dough rises to the edge of the mould. Bake at 425º F (218º C) for one hour. Using a wooden spoon, bang on the side of the mould. Look for a hollow tone. Guten Appetit! Makes 6 loaves. The German Original Roggenbrot Sauerteig. Wunderbar. Nimm 6-8 Esslöffel Roggenmehl. Genug lauwarmes Wasser und ein bisschen Milch hinzugeben, so dass ein schlanker Brei entsteht. Für ca. 2 Stunden offen stehen lassen, dann den Behälter (Plastik) fest verschliessen. In 1-2 Tagen sollte der Teig Blasen schlagen und aufgehen. Dann wieder Roggenmehl und soviel lauwarmes Waser hinzugeben, dass die vierfache Menge entsteht. Diesmal muss der Brei ziemlich dickflüssig sein. Meistens wirft der Teig am nächsten Tag wieder Blasen und steigt hoch. Dann in eine grosse Rührschüssel geben und mit ca. 2 l lauwarmen Wasser (vieleicht ein bisschen mehr) mischen. Ca. 2½ Pfund Roggenmehl mit einem Pückchen Trockenhefe mischen und unterrühren. Es muss eine schlanke breiartige Masse entstehen. Mit einem Geschirrtuch zudecken und über Nacht stehen lassen. GrandLifestyle.com 11/24/12

6 YOU CAN EAT HEALTHILY, STAY FIT AND LIVE HAPPILY Über Nacht kommt der Teig wieder hoch. Dann je nach Belieben ca. 8 Teelöffel Salz, Kümmel, Leinsamen, cracked wheat, ganze Roggenkörner, usw. hinzutun und mit einem Löffel verrühren. Dann weitere 2½ Pfund Roggenmehl hinzugeben (vielleicht etwas mehr), und an zu kneten fangen. Ich nehme noch 1 Pfund ungebleichtes Weizenmehl dazu. Dabei dauernd die Hand in lauwarmes Wasser tauchen. Der Teig darf nicht zu fest sein. In 5-6 Formen aufteilen (halb voll mit Teig füllen). Zudecken and solange stehen lassen bis der Teig an den Rand der Backform kommt. Bei 425º F (218º C) für eine Stunde backen. Beim Klopfen muss der Ton hohl klingen. Guten Appetit! 6 Laibs 11/24/12 GrandLifestyle.com

YOU CAN EAT HEALTHILY, STAY FIT AND LIVE HAPPILY 7 1. 1 pkg. (8oz.) Fresh Strawberries 2. 3 stalks Strawberry Rhubarb 3. 1/2 cup brown sugar 4. 1/2 cup water 5. 2 tsps. lemon juice 6. 1 1/2 cups (low fat) bisquick 7. 1/2 cup skim milk 8. 1 (8 oz.) container cool whip - Lite Strawberry Cobbler Clean and hull strawberries - Cut into 1/2-inch pieces. Wash rhubarb - Cut into 1/2 inch pieces. Place slices, water, brown sugar and lemon juice in a large pan with a tight fitting cover, heat on medium just until it begins to boil. In the meantime mix bisquick and milk with a fork until soft dough forms. Gradually add bisquick dough to the boiling fruit, in the shape of small balls. Cook on medium for 10 minutes uncovered. Cover and cook for an additional 10 minutes. Pour into a large serving dish all at once, cool, cover with cool whip and a few whole strawberries for added color. Yield 6 to 8 servings per serving. 276 cal, 3 pro, 57 carb, 1mg chol, 219 mg sod GrandLifestyle.com 11/24/12

8 YOU CAN EAT HEALTHILY, STAY FIT AND LIVE HAPPILY 1. 1 8 o/z. Portabella mushrooms 2. 1 8 o/z. Shitake mushrooms 3. 1 8 o/z. Button mushrooms 4. 1 lg. onion sliced in rings 5. 4 cloves garlic 6. 2 tbls olive oil 7. 1 1/2 tsps. dried dill weed 8. 1 tsp. Salt 9. 1/4 tsp. Pepper 10. 8 o/z. soft tofu (drained) 11. 1 cup sour cream (low fat) 12. 2 tbls all purpose flour 13. 2 tbls grated orange peel 14. 6 cups linguini 15. 3/4 cup skim milk 16. 1/2 yellow pepper (sliced) Mushroom & Tofu De-Lite Heat oil in a wok or large saute pan over medium high heat. Cook onion, garlic, mushrooms (reserving a few mushroom slices) in oil for 10 minutes, stirring often, until tender. Stir in dill weed, salt & pepper. As mushrooms are cooking, place tofu, sour cream, milk and flour in blender. Cover and blend on medium until smooth. Stir tofu mixture over mushroom mixture and cook over medium heat, stirring constantly until mixture is thickened. Place this entire mixture over hot cooked linguini, sprinkle orange peel. Saute yellow pepper and reserved mushroom slices in a bit of oil until tender. Dot the top of de-lite with these slices. For added color place a few orange slices on platter just before serving. Makes 6 Servings. Per Serving: 385 calories; Fat 13 grams; Chol. 80 mg.; Sodium 430 mg.; Carb. 51 grams; Protein 17 grams 11/24/12 GrandLifestyle.com

YOU CAN EAT HEALTHILY, STAY FIT AND LIVE HAPPILY 9 1. 1 1/2 cups water 2. 6 Medium potatoes, peeled & cubed 3. 2 Stalks celery, sliced (1 cup) 4. 1/4 cup water 5. 1 cup Almond milk 6. 3/4 tsp. Salt 7. 1/4 tsp. white pepper 8. 2 green onions with tops (sliced finely) Creamy Potato And Green Onion Soup Bring 1 1/2 cups water to boiling, add potatoes & celery, cover and bring to boil again. Reduce heat and simmer until potatoes are tender. 20 minutes or so. Drain liquid into blender and 3 cups of cooked vegetables, add 1/4 cup of water. Cover and blend until smooth (1 minute). Place pureed vegetables back into sauce pan with remaining potatoes & celery. Stir in remaining ingredients, heat, stirring occasionally, until hot. Garnish with garlic toast! 1 serving: l05 calories (10 calories from fat) 1 g fat (1 g saturated, 5 mg cholesterol, 330 mg sodium, 23 g carbohydrate (2 g dietary fiber) 3 g protein. GrandLifestyle.com 11/24/12

10 YOU CAN EAT HEALTHILY, STAY FIT AND LIVE HAPPILY Spicey Salsa 1. 1/4 cup chopped onion 2. 8 plum tomatoes (chopped) 3. 1/2 red onion (diced) 4. 2 jalapeno peppers (diced) pulp & seeds removed. 5. 2 cloves of garlic (chopped) 6. 1/4 cp fresh coriander 7. 1/2 tsp. Cumin 8. 1/4 cup lime juice, kosher salt & fresh ground pepper to taste Combine all ingredients in a large plastic or glass bowl, (not aluminum). Cover and let stand over night in refrigerator. Makes 16 servings. Per Serving: Fat; Less than 1 gram, Calories 25 Optional: Serve with low fat baked Tostitos. Each slice: 2 gr. total fat (0 gr. saturated), About 110 calories, 3 gr. protein, 22 gr. carbohydrate, 13 mg. cholesterol, 140 mg. Sodium 11/24/12 GrandLifestyle.com

YOU CAN EAT HEALTHILY, STAY FIT AND LIVE HAPPILY 11 Tomato Salad With Balsamic Vinegar 1. 4 cups fresh tomatoes 2. 2 bunches of green onions with tops 3. 1/2 tbls olive oil 4. 1/2 tsp. salt 5. 1 cup balsamic vinegar 6. 1/2 tsp. of pepper (freshly ground) 7. 1 cup fresh basil (chopped) 8. 1 yellow pepper Chop tomatoes in small cubes, finely slice the green onion and toss with the chopped basil. Whisk together olive oil, vinegar, salt & pepper. Pour over the salad mixture, let stand at room temperature for two hours or so, marinating. Cut the yellow pepper in half, removing all seeds and pulp. Fill with the salad mixture. Put left over mixture in a small bowl in the center of serving plate with pepper halves on either side. Yield: 6 Servings: Per serving (including the marinade) Calories 54, Fat 1.6 gr., Cholesterol 0 mgs., Sodium 194 mgs., Carbohydrate ll gr., Dietary Fiber 2.5 gr. Sugar 7.3 gr. Protein 1.7 gr. GrandLifestyle.com 11/24/12

12 YOU CAN EAT HEALTHILY, STAY FIT AND LIVE HAPPILY 1. 6 medium baking potatoes 2. 1 tbls olive oil 3. 1 tbls Paprika 4. 3 tsps cayenne pepper 5. 1/2 tsp. black pepper Baked Spicy Fries Cut potatoes into wedges or slices and lightly spray a baking sheet with fat-free oil. Place potato wedges or slices in a plastic bag with spices and half of the oil, then toss to cover all. Bake at 350 for about 45 minutes turning and brushing often with the remaining oil. Broil about 5 minutes turning after 3 minutes. Pour over steak and serve. Servings: 4 Fat: 4 g Calories: 185 Fiber: 4.3g Serves 2. Per serving: 980 calories (66 percent from fat), 71 g fat (23 g saturated), 207 mg cholesterol, 61 g protein, 23 g carbohydrates, trace fiber, 212 mg sodium. 11/24/12 GrandLifestyle.com

YOU CAN EAT HEALTHILY, STAY FIT AND LIVE HAPPILY 13 Avocado Chocolate Pudding 1. One medium ripe avocado 2. ⅓ cup sweetener of your choice: honey, agave, or maple syrup 3. 2-3 tablespoons vanilla 4. 2-3 table spoons cocoa powder 5. ⅓ cup almond milk, water, or coconut milk Put into blender until smooth. Adjust to taste. Contributed by Regina Levy Cussell regina@wheatgrassing.com www.wheatgrassing.com GrandLifestyle.com 11/24/12

14 YOU CAN EAT HEALTHILY, STAY FIT AND LIVE HAPPILY Lemon-Garlic Hummus The word hummus comes from the Arabic word for chickpea, known also as the ceci or garbanzo bean. Many cultures in these regions have incorporated the chickpea into their meals. What most of us know as hummus is really called hummus bi tahina, made by pureéing or mashing chickpeas with tahini, olive oil, lemon juice, garlic, herbs and seasoning. 1. 2 cans (15 ounces each) chickpeas, drained and rinsed 2. 1/3 cup fresh or bottled lemon juice 3. 6 to 8 large cloves garlic 4. 3 tablespoons filtered water 5. 2 tablespoons raw tahini 6. 2 tablespoons olive oil 7. 1 teaspoon ground cumin 8. 1/2 teaspoon sea salt 9. 1/4 teaspoon freshly ground black pepper 10. 1/4 cup chopped fresh parsley In a food processor, combine chickpeas, lemon juice, garlic, water, tahini, olive oil, ground cumin, sea salt, and pepper. Process 1 to 2 minutes until smooth and creamy. Scrape down the sides of the container, add parsley, and process an additional 30 seconds. Taste and add more seasonings or lemon juice to desired taste. Store in an airtight container in the refrigerator for 5 to 7 days. Serve with pita bread or assorted raw vegetables for a snack or appetizer, or use as a filling for sandwiches, wraps, or hollowed-out or sliced vegetables. Chef Suggestions: You can vary hummus tremendously by adding additional ingredients and changing the spices and oil. Experiment all you like, or try some of these suggestions: Add 1 to 2 tablespoons pureéd sun-dried tomatoes or 1 to 2 roasted red peppers to make a vivid red variation. Add a small amount of finely chopped vegetables such as spinach, carrots, peppers, black olives, or green onions. Add 1 to 2 tablespoons additional herbs such as dill, cilantro, or basil. Use roasted garlic instead of fresh, or toasted sesame oil instead of olive oil, to give your hummus a smoky flavor. Add 1 to 2 teaspoons chili powder or curry powder to change the color and give it some spice. 11/24/12 GrandLifestyle.com

YOU CAN EAT HEALTHILY, STAY FIT AND LIVE HAPPILY 15 Carrot Cake Oatmeal If you love the idea of cake for breakfast and working some veggies in too, this recipe is a must. It s really easy to make, and gives you the indulgence of carrot cake (complete with icing!) without the hassle or heavy feeling. It s the perfect start to your day. 1. 1 cup almond milk (or any other non-dairy milk) 2. 1/2 tsp. fresh lemon juice 3. 2 tbls coconut milk cream* (optional) 4. 1/2-1 tsp ground cinnamon (to taste) 5. 1/4 tsp. ground ginger 6. 1/8 tsp. ground nutmeg 7. pinch of salt 8. 1 large carrot, finely grated (1 heaping cup) 9. 1/2 cup regular oats 10. 1 tsp. pure vanilla extract 11. 2 tbls pure maple syrup 12. 1 tbls crushed walnuts Topping (optional): 1 Tbs. crushed walnuts, 1 Tbs. coconut milk cream* + 1/2 tsp. maple syrup (to drizzle on top), shredded coconut, cinnamon, and raisins *Use just the cream off the top of a can of coconut milk or mix coconut butter with a bit of almond milk. In a small pot, heat the almond milk, lemon juice, and coconut cream on medium heat. Stir in spices and salt until they're dissolved into the liquid. Stir in grated carrot and oats; cook for about 8 minutes or until oats are soft. Remove pot from heat, and stir in vanilla, maple syrup, and walnuts. Serve with the topping ingredients and/or whatever else you want to make your carrot cake oatmeal amazing. Check out this and more delicious recipes at www.healthyveganrecipes.net! GrandLifestyle.com 11/24/12

16 YOU CAN EAT HEALTHILY, STAY FIT AND LIVE HAPPILY Guacamole 1. 3 Haas avocados, halved, seeded and peeled 2. 1 lime, juiced 3. 1/2 teaspoon kosher salt 4. 1/2 teaspoon ground cumin 5. 1/2 teaspoon cayenne 6. 1/2 medium onion, diced 7. 2 Roma tomatoes, seeded and diced 8. 1 tablespoon chopped cilantro 9. 1 clove garlic, minced In a large bowl place the scooped avocado pulp and lime juice, toss to coat. Drain, and reserve the lime juice, after all of the avocados have been coated. Using a potato masher add the salt, cumin, and cayenne and mash. Then, fold in the onions, tomatoes, cilantro, and garlic. Add 1 tablespoon of the reserved lime juice. Let sit at room temperature for 1 hour and then serve. 11/24/12 GrandLifestyle.com

YOU CAN EAT HEALTHILY, STAY FIT AND LIVE HAPPILY 17 Gazpacho 1. 6 ripe tomatoes, peeled and chopped 2. 1 purple onion, finely chopped 3. 1 cucumber, peeled, seeded, chopped 4. 1 sweet red bell pepper (or green) seeded and chopped 5. 2 stalks celery, chopped 6. 1-2 tbls chopped fresh parsley 7. 2 tbls chopped fresh chives 8. 1 clove garlic, minced 9. 1/4 cup red wine vinegar 10. 1/4 cup olive oil 11. 2 tbls freshly squeezed lemon juice 12. 2 teaspoons sugar 13. Salt and fresh ground pepper to taste 14. 6 or more drops of Tabasco sauce to taste 15. 1 teaspoon Worcestershire sauce (omit for vegetarian option) 16. 4 cups tomato juice Combine all ingredients. Blend slightly, to desired consistency. Place in non-metal, non-reactive storage container, cover tightly and refrigerate overnight, allowing flavors to blend. Prep time: 15 minutes Yield: Serves 8. GrandLifestyle.com 11/24/12

18 YOU CAN EAT HEALTHILY, STAY FIT AND LIVE HAPPILY 1. Yellow split peas 2. Ginger 3. Garlic 4. Chili tomatoes 5. Veggie oil 6. Mustard 7. Cumin 8. Tumeric 9. Plum sauce 10. Onions 11. Eggplant 12. Cauliflower 13. Zucchini 14. Peas 15. Fresh cilantro 16. Watercress Spicy Vegetable Stew With Dhal Contributed by Susie Manning skydive@skydivemiami.com www.skydivemiami.dom 11/24/12 GrandLifestyle.com

YOU CAN EAT HEALTHILY, STAY FIT AND LIVE HAPPILY 19 Sprout Salad Devine 1. 3 cups of your choice of sprouts. I like sunflower sprouts. 2. 1 tbls balsamic vinegar 3. 1/3 cup nutritional yeast. It s available at www.wholefoods.com in a can. Buy it in flake form. 4. 1 tbls olive oil Spread yeast over sprouts to taste. Sprinkle the balsamic vinegar and olive oil. Vary amounts to please your taste. It is very good for you as it has B-12. Then ENJOY. Contributed by Regina Levy Cussell regina@wheatgrassing.com www.wheatgrassing.com GrandLifestyle.com 11/24/12

20 YOU CAN EAT HEALTHILY, STAY FIT AND LIVE HAPPILY Almond Pancakes : 1. 1/2 cup (4 ounces) mascarpone cheese, at room temperature 2. 1 tablespoon sugar 3. 2 teaspoons pure almond extract 4. 1 teaspoon pure vanilla extract 5. 2 cups buttermilk pancake mix such as Krusteaz 6. 4 ounces (1/2 cup) almond paste, cut into quarter-inch pieces 7. Unsalted butter, for the griddle 8. Maple syrup 9. Fresh raspberries In a food processor, combine the mascarpone cheese, 1.5 cups water, the sugar, almond extract, and vanilla. Process until the mixture is smooth. Add the pancake mix and pulse until just combined. Add the almond paste and pulse once to incorporate. Heat a griddle or a large nonstick skillet over medium-low heat. Grease the griddle or skillet with butter. Working in batches, pour 1/4 cup of batter per pancake onto the griddle and cook for about 1.5 minutes on each side, until golden. Arrange the pancakes on plates and serve topped with maple syrup and fresh raspberries Serves 6 (Reprinted from the book Weeknights with Giada by Giada De Laurentiis. Copyright 2012 by Giada De Laurentiis. Published by Clarkson Potter, a division of Random House, Inc.) 11/24/12 GrandLifestyle.com

YOU CAN EAT HEALTHILY, STAY FIT AND LIVE HAPPILY 21 Baked Potatoes with Sausage and Arugula : 1. 4 (8- to 10-ounce) russet potatoes, pricked all over with a fork 2. 3 tablespoons olive oil 3. 1 small yellow onion, diced 4. Kosher salt and freshly ground black pepper 5. 2 garlic cloves, minced 6. 8 ounces sweet or spicy Italian-style turkey sausage, casings removed 7. 1.5 cups tomato-basil or marinara sauce 8. 3 packed cups (3 ounces) baby arugula or spinach leaves 9. 1/2 cup (4 ounces) mascarpone cheese, at room temperature 10. 1/2 cup grated Parmesan cheese 11. 2 tablespoons chopped fresh flat-leaf parsley leaves Place an oven rack in the center of the oven. Preheat the oven to 350 degrees. Wrap each potato in foil and bake for 1 hour, until tender when pierced with a knife. (Alternatively, cook the potatoes in a microwave. Put 2 potatoes at a time on a dinner plate; microwave on high for 8 minutes. Turn the potatoes over and cook for another 6 to 8 minutes, until soft. Repeat with the remaining potatoes.) In a large skillet, heat the oil over medium-high heat. Add the onion, 1 teaspoon salt, and 1/2 teaspoon pepper. Cook, stirring frequently, until softened, about 3 minutes. Add the garlic and cook until aromatic, about 30 seconds. Add the sausage, and using a wooden spoon, break up the meat into half-inch pieces. Cook until brown and cooked through, 6 to 8 minutes. Add the marinara sauce and arugula. Bring the mixture to a boil and cook until the arugula has wilted, about 2 minutes. Stir in the mascarpone until the mixture forms a creamy sauce. Remove the pan from the heat and stir in the Parmesan cheese. Season to taste with salt and pepper. Cut a slit in the top of each potato and gently squeeze the ends to form an opening in the top. Spoon the sausage sauce into each potato. Garnish with chopped parsley and serve. Serves 4 (Reprinted from the book Weeknights with Giada by Giada De Laurentiis. Copyright 2012 by Giada De Laurentiis. Published by Clarkson Potter, a division of Random House, Inc.) GrandLifestyle.com 11/24/12

22 YOU CAN EAT HEALTHILY, STAY FIT AND LIVE HAPPILY Chef Ashley s Easy Ratatouille Recipe part 1 1. 1 large onion finely chopped 2. 1 table spoon chopped garlic 3. 2 table spoon extra virgin olive oil 4. 2 cups fresh tomato sauce 5. 2 bay leaves 6. 2 table spoons roughly chopped parsley 7. Pinch of Espelette pepper, could be substituted by Cayenne or Peperoncino flakes part 2 1. 1 large onion sliced into 1/4 inch wedges 2. 2 Zucchinis cut in half length ways and sliced 3. 2 Small eggplant cut in half length ways and sliced 4. 2 yellow bell pepper cut into 1/2 inch strips 5. 2 green bell pepper cut into 1/2 inch strips 6. 2 red bell pepper cut into 1/2 inch strips 7. 4 table spoon extra virgin olive oil 8. Fresh thyme 9. Rosemary Mix all of the cut vegetables from part 2 of the ingredients in a large bowl with sea salt, fresh ground black pepper and extra virgin olive oil. Place the seasoned vegetables on a baking sheet and bake in a preheated oven at 375 degrees Celsius for around 12 minutes or until the vegetable are lightly browned. In a large pan, add 2 table spoons of olive oil, sweet off the onion until translucent, add the chopped garlic, then the bay leaves. Add the fresh tomato sauce and bring to the boil, add a little salt and pepper to taste. Add the roasted Mediterranean vegetables, season with a little Espelette pepper if you like a little spice. Leave to simmer for a few minutes, remove from the fire and let rest for a while so all the flavors can mingle, finish off with the freshly chopped parsley. Special note Ratatouille is an amazing dish that can be made the day before and then reheated, it s also delicious served cold. Great with pasta, grilled fish, its just so versatile and healthy. Presented by Chef Ashley James on Access Hollywood Live. 11/24/12 GrandLifestyle.com

YOU CAN EAT HEALTHILY, STAY FIT AND LIVE HAPPILY 23 1. 1 chopped cucumber 2. 1/2 chopped red onion 3. 2 3 tomatoes, chopped 4. 1/3 cup cilantro, chopped 5. 2 tbsp. argan oil 6. 2 tbsp. vinegar 7. Juice of 1/2 lemon, fresh squeezed 8. Feta cheese (optional) Moroccan Salad Chop cucumber, onion, tomatoes and cilantro. Mix all the ingredients (except lemon juice and feta) in large bowl. Then squeeze lemon juice over the top of salad and toss. Sprinkle feta cheese to taste. Refrigerate. Serve inside pita bread with Moroccan Kebabs or as a side salad. Presented by Josie Maran on Access Hollywood Live. GrandLifestyle.com 11/24/12

24 YOU CAN EAT HEALTHILY, STAY FIT AND LIVE HAPPILY Salmon Ceviche 1. 2.5 tbsp. superfine white sugar 2. 1/4 tsp. sea salt 3. 1/2 tsp. chili paste or sauce 4. 1/4 cup fresh lime juice 5. 1/4 cup fresh lemon juice 6. 1/4 tsp. pepper 7. 1/4 tsp. cumin 8. 1/4 cup extra virgin olive oil 9. 1 clove garlic, minced 10. 1/4 cup minced red onion 11. 1 ripe tomato, diced 12. 2 tbsp. minced fresh cilantro 13. 1 pound very fresh salmon filets, thinly sliced 14. 1 avocado, halved In a large bowl, dissolve the sugar, salt, and chili paste in the lime juice. Season with pepper and cumin. Stir in the olive oil, garlic, onion, tomato, and cilantro. Gently mix in the salmon and then cover. Refrigerate for 4 hours. To serve, drain the excess liquid from the salmon. Allow to rest at room temperature for 15 minutes and serve in the avocado halves. Presented by celebrity party planner Mark Addison on Access Hollywood Live. 11/24/12 GrandLifestyle.com

YOU CAN EAT HEALTHILY, STAY FIT AND LIVE HAPPILY 25 Green Revolution Smoothie 1. 1 cup water 2. 4 medium-sized bananas 3. 1 handful chard leaves 4. 5-6 medium-sized black kale leaves, or 2-3 large leaves Blend all ingredients together until smooth. Presented by Frederic Patenaude. GrandLifestyle.com 11/24/12

26 YOU CAN EAT HEALTHILY, STAY FIT AND LIVE HAPPILY 1. 1 medium avocado 2. 1 1/2 cups chopped fresh pineapple 3. 1 1/2 cups fresh orange juice 4. 1 tablespoon honey 5. 2 teaspoons fresh lime juice 6. 2 ice cubes Avocado Pineapple Smoothie Put all ingredients in a blender to make Avocado Pineapple Smoothie Contributed by Regina Levy Cussell regina@wheatgrassing.com www.wheatgrassing.com 11/24/12 GrandLifestyle.com

YOU CAN EAT HEALTHILY, STAY FIT AND LIVE HAPPILY 27 Mediterranean Marinade 1. 1/4 cup fresh lemon juice 2. 1/2 teaspoon hot pepper flakes 3. 1/2 teaspoon cracked black pepper 4. 1/2 teaspoon coarse salt, (kosher or sea) 5. 4 strips of lemon zest 6. 3 cloves garlic, crushed, or minced 7. 1/4 cup coarsely chopped, fresh parsley 8. 1/4 cup coarsely chopped fresh, basil, cilantro, dill, oregano, or a mix of all four 9. 1/2 cup extra virgin olive oil Combine the lemon juice, hot pepper flakes, cracked pepper, and salt in a nonreactive (glass, ceramic, or stainless steel) bowl and whisk until the salt crystals are dissolved. Add the lemon zest, garlic, parsley and basil. Stir or whisk in the olive oil. Use it within 1 to 2 hours of making. Stir again before using. Makes 1 cup. Contributed by Ron Fillion RonFillion@Gmail.com www.millionfillion.com GrandLifestyle.com 11/24/12

28 YOU CAN EAT HEALTHILY, STAY FIT AND LIVE HAPPILY RealSweet Potato Salad 1. 2 lbs. small red potatoes 2. 1-1½ cups Realsweet Vidalia onions, chopped 3. 6-8 bacon slices 4. 1 cup ranch dressing 5. ½ cup sour cream 6. ½ cup mayonnaise 7. 1 tsp dry mustard 8. Salt, pepper to taste 9. Parsley or green onion for garnish Cut red potatoes into quarters, cook in boiling salted water for 25-30 minutes until tender; drain well. Cook bacon until crispy; crumble. In large bowl, combine ranch dressing, sour cream and mayonnaise. Add potatoes, bacon Vidalia onions, dry mustard and salt & pepper to taste. Add parsley to garnish. Contributed by Shuman Produce, Inc. www.realsweet.com 11/24/12 GrandLifestyle.com

YOU CAN EAT HEALTHILY, STAY FIT AND LIVE HAPPILY 29 Vegetarian Winter Melon Soup 1. 4 cups water 2. 2 scallions, cut into 1-inch pieces 3. Handful of cilantro (leaves and stems) 4. 1-inch piece of ginger, peeled and thinly sliced 5. 1 clove garlic, smashed with the side of a knife 6. 6 white peppercorns, plus ground white pepper for garnish 7. 1 1/2 pounds winter melon (can substitute fuzzy melon) 8. 1/3 cup dried sliced shiitake mushrooms 9. 1 teaspoon soy sauce 10. 1/4 teaspoon salt Set aside 4 of the green scallion pieces and a few cilantro leaves for garnish. (The scallion pieces should be thinly sliced before serving.) Fill a saucepan with 4 cups of water and the remaining scallions and cilantro plus the ginger, garlic, and 6 white peppercorns. Bring to a boil, then reduce heat and simmer, partially covered, for 30 minutes. While the broth is simmering, peel the melon, remove the seeds and pulp, and cut into 1/2-inch chunks. When the broth is ready, remove and discard the solids. Add the melon, mushrooms, soy sauce, and salt to the broth and simmer, partially covered, until melon is translucent and tender, about 20-30 minutes. Taste and add more salt, if desired. To serve, garnish with thinly sliced scallions, cilantro leaves, and ground white pepper. Serves 2 to 4 GrandLifestyle.com 11/24/12

30 YOU CAN EAT HEALTHILY, STAY FIT AND LIVE HAPPILY A Winning Winter Juice with Winter Melons The Winter Melon is also known as the ash gourd, white gourd, white pumpkin, wax gourd, petha, safed kaddu, boodida gummadikaya, and pooshnikaij. Whew. The various names seem to indicate that the Winter Melon is a vegetable (and it is often thought to be one, because it is usually prepared as one), but it is actually a fruit. It s been revered and cultivated since ancient times throughout China, India, Malaysia, and Papua New Guinea. It is also used as a versatile Ayurvedic cure. This gourd is sacred in India where it is offered to the gods in various religious rites. The winter melon also carries with it the heavy burden of being able to ward off evil spirits and the evil eye. It is often hung outside of newly constructed homes and buildings. Nutritional Benefits of the Winter Melon Weight Loss: The winter melon is approximately 96% water. This fruit is a dieter s dream food; it s high in taste, and low on daily caloric intake. The winter melon improves metabolism while clearing the body of toxins by reducing water retention and promoting urination. This fruit juice offers essential nutrients such as calcium, iron, potassium, phosphorus, zinc, magnesium, copper, Vitamins C and B6, riboflavin, and thiamine. Ayurvedic Treatments: Ayurveda is a wholistic system of medicine derived from India. The winter melon is used as a general restorative tonic. More specifically, it s used to treat nervousness and mental illness. Stomach Soother: The winter melon is an alkaline food. It s cooling on the stomach and digestive tract. It serves as a neutralizer for dyspepsia, peptic ulcers, and hyperacidity. This fruits seeds are used to expel intestinal worms. Urinary Tract Health: Due to its water and potassium content and its alkaline nature, the winter melon is great at keeping the urinary tract flowing smoothly. Hair Health: Winter melon juice can reduce dandruff and also reduce hair loss. Apply it directly to your scalp. Winter melon juice moisturizes and adds a healthy shine to your hair. Respiratory Health: With a Vitamin C content of 40% your daily value and a solid presence of zinc, the winter melon is a great cure for the common cold. It also assists in the ease of asthma, influenza, bronchitis, and sinusitis. Selection and Storage of the Winter Mellon The winter melon is available in the United States, but more predominant in Indian and Asian specialty markets. This fruit naturally has a long shelf-life due to the chalky wax that covers its skin. The wax prevents micro-organism attack and can effectively preserve the melon for almost a year, as long as the melon remains uncut. 11/24/12 GrandLifestyle.com

YOU CAN EAT HEALTHILY, STAY FIT AND LIVE HAPPILY 31 Choose a mature fruit (full size is 1-2 meters or 3-5 feet!), with a solid feel and a blemish free rind. In some markets, the melon is precut. Choose those with firm flesh. Store precut and cut pieces in the refrigerator. A cut melon will keep fresh for about 3-4 days. GrandLifestyle.com 11/24/12

32 YOU CAN EAT HEALTHILY, STAY FIT AND LIVE HAPPILY Winter Melon and Apple Juice 1. 1 to 1.5 cups winter melon, peeled and chopped 2. 1 medium to large apple (any variety) - Click here for the health benefits of apples. 3. 1-2 teaspoons raw honey, stevia, or agave nectar Juice the fruits together and then add sweetener to taste. Sources: http://www.eherbalremedies.com/ash-gourd-or-winter-melon-health-benefits/ http://www.vegrecipes4u.com/health-benefits-of-ash-gourd-winter-melon.html http://stay-healthy-and-energetic.blogspot.com/2011/01/winter-melon.htm http://www.slurrpy.com/knowyourfood/ingredients-facts-and-benefits/benefits-ofash-gourd-winter-melon/ 11/24/12 GrandLifestyle.com

YOU CAN EAT HEALTHILY, STAY FIT AND LIVE HAPPILY 33 Winter Melon & Watermelon Smoothie Wintermelon recipes to boost energy without caffeine: Blend equal parts wintermelon and watermelon in a blender with water or plain yogurt and add honey or agave syrup to taste. GrandLifestyle.com 11/24/12

34 YOU CAN EAT HEALTHILY, STAY FIT AND LIVE HAPPILY Lime & Winter Melon Cooler: Juice 2-3 cups of winter melon in a juicer Add fresh lime juice and salt to taste. Blend in a sprig of mint or cilantro for a fresh twist. 11/24/12 GrandLifestyle.com

YOU CAN EAT HEALTHILY, STAY FIT AND LIVE HAPPILY 35 Winter Melon Raita Grate winter melon and mix with plain yogurt Add lemon or lime juice, salt, black pepper and a sprinkling of roasted cumin seeds. Raita is a great counterpart to any spicy Indian or Mexican dish. GrandLifestyle.com 11/24/12

36 YOU CAN EAT HEALTHILY, STAY FIT AND LIVE HAPPILY 1. 2 cucumbers 2. 1 onion 3. 3 teaspoons salt 4. 1 cup sugar (or try honey) 5. 1/2 cup white vinegar Sweet and Sour Cucumber Salad Heat sugar and vinegar until it boils and turns clear. Stir continuously. Let it cool. Peel cucumbers and cut into thin slices. Slice onion thin. Combine and season with salt, mix well. Let stand for 1 hour, stirring once in awhile so flavors will blend evenly. It will become watery. Rinse well in cold water 3 or 4 times, then drain. Put in bowl and add the sugar and vinegar mixture; let it stand in the fridge till cold. That is it. ENJOY. Contributed by Regina Levy Cussell regina@wheatgrassing.com www.wheatgrassing.com 11/24/12 GrandLifestyle.com

YOU CAN EAT HEALTHILY, STAY FIT AND LIVE HAPPILY 37 We welcome your contribution. There s More to Come GrandLifestyle.com 11/24/12