If you have a craving for lasagna, but want to stay away from carbs, here is a recipe that will satisfy you.  Feel free to modify and add ingredients such as olives, sun-dried tomatoes, or lean ground turkey to make a more substantial meal.  Another benefit to this meal is the few ingredients and the short prep time.

• 1 cup fat free ricotta cheese
• 1 bunch of fresh basil
• 1 large egg
• 2 cups low sodium marinara sauce
• 1 large eggplant sliced into 1/4 inch slices
• sea salt and black pepper to taste
• olive oil

Preheat the oven to 375 degrees F.  Beat one large egg and mix in the fat free ricotta with salt and pepper to taste.  In a small baking pan or loaf pan, spread the bottom with olive oil. Place a thin layer of sauce on the bottom.  Add a slice of eggplant.  Spread the ricotta/egg mixture on top.  Follow this with a layer of basil leaves.  Add marinara sauce, and repeat with a layer of eggplant.  You should end with a layer of sauce and basil on top with a sprinkle of olive oil.  Bake for 30 to 45 minutes depending on how many layers.  Garnish with fresh basil leaves on top.  Enjoy!

To some, the word “vegetarian” strikes fear of an unfulfilling, bland meal.  This recipe will make the most finicky of meat eaters put down their knives!

• 1 tomato sliced
• 1 ripe avocado
• 1/4 cup prepared humus
• handful of chopped lettuce
• sliced pickled jalapeno peppers to taste (optional, but it will add a nice kick!)
• 1 whole wheat wrap
• 1/2 block of firm tofu cut into cubes (optional)

Start by pre-cutting all the ingredients. Assemble the wrap, spread hummus over the middle.  Add sliced avocado, and layer on lettuce, peppers, and tomato slices.  Finally add the tofu. Wrap the ingredients like a burrito.  Place in a toaster oven at 275 degrees F, and heat for 10 minutes.  If you have a panini maker or sandwich maker, that would be even better.

Feel free to modify and add olives, artichoke hearts, beans or shredded carrots. Serve hot and enjoy!

Who doesn’t love a fresh Caprese salad in the summertime?  However, mozzarella is high in fat and about 1200 calories per pound!  If you substitute the cheese with tofu (385 calories per pound), you get all the health benefits including high protein without the extra calories.  Selecting the right tofu is important, so make sure you get the firm kind, as the consistency is most like fresh mozzarella.  You can also serve this as a wrap or a sandwich.

• 1 block (1 lb.) of firm tofu (freshly made tofu is preferred, but packaged is also ok)
• 2 ripe tomatoes
• 3 sprigs of basil leaves
• Balsamic vinegar
• Extra virgin olive oil
• Freshly ground black pepper
• Sea salt

Cut up the tofu into 1/4 inch slices.  Pat the tofu dry with a paper towel until slightly dry.  Sprinkle sea salt lightly on both sides and set aside on a plate.  Slice the tomato.  In a small cup, mix olive oil and vinegar.  On the serving plate, begin by alternating layers of tofu, tomato, and basil in a swirl pattern.  Drizzle the olive oil and vinegar mixture on top.  Chill in the refrigerator until ready to serve.  Add freshly ground pepper and garnish with a sprig of basil and you have a very healthy antipasto dish.

Ginger is well known in many Asian cultures as an herb with anti-emetic properties and a “yang” spice (meaning it will add heat to the body).  Pregnant women in China are often told to eat copious amounts of ginger to help with morning sickness.  It is also an excellent cold fighter, immune booster, and decongestant.  I often will make a ginger tea during the cold winter months and when I feel everyone around me is catching a cold.  (Note:  Ginger Ale is not an equivalent as few bottled ginger ales contain actual ginger, and they are often loaded with sugar)

To make ginger tea, take a piece of ginger root about the size of two thumbs put together.  Slice it into slices about 1/8th inch thick.  Boil in a saucepan with 3 cups of water and allow to simmer for another 15 minutes.  Pour the tea in a mug and add a teaspoon of honey.

This is an easy simple dish I often prepare for a weekday meal.  The average total cooking time is 15 minutes.  I use pre-cut vegetables which makes the prep time about 10 minutes.  You can also use frozen vegetables as well.  Have fun using different vegetables in season.  The recipe makes about 4 servings, enough to have for lunch the next day.  This meal is low in saturated fat and has many anti-oxidants. Pair it with my recipe for brown rice with cranberries and you will have a meal that is also high in fiber.

• 1lb. chicken breast (preferably pre-cut for stir-fry)
• 1/2 red bell pepper
• 1/2 yellow bell pepper
• 1/2 green bell pepper
• 1/4 of a small head of cabbage (finely shredded)
• 1 small onion chopped
• 3 stalks celery chopped
• 1 teaspoon of salt
• 1 teaspoon of low sodium soy sauce
• curry powder
• black pepper
• olive oil

Place a small amount of olive oil enough to coat a skillet. On medium heat, brown the chicken. Add celery, bell peppers, and onions. Next, add half a teaspoon of curry powder, black pepper, and salt. Continuously stir all the ingredients for another 5 minutes. Add the shredded cabbage. Drizzle the mixture with the low sodium soy sauce and turn off the heat. Serve and enjoy!