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Veggie Scramble WrapsGreat for breakfast on the go. Make it your way by using your favoritemix of vegetables.ingredientsnonstick cooking spray1 cup chopped fresh or frozenvegetables (bell peppers,onions, broccoli, andmushrooms)1 cup egg substitute2 (6-inch) flour tortillas¼ cup grated lowfat CheddarcheesePreParation1. Spray a medium skillet with nonstick cooking spray and heat overmedium heat.2. Cook vegetables until tender, about 5 minutes.3. Add egg substitute and stir until thoroughly cooked, about5 minutes.4. Warm the tortillas in the microwave for 5 to 10 seconds.5. Place half of the egg mixture in each tortilla and sprinklewith cheese.6. Wrap the tortilla around the egg mixture and enjoy.Makes 2 servings. 1 wrap per serving.Prep time: 5 minutes Cook time: 10 minutes14BreakfastNutrition information per serving: Calories 191, Carbohydrate 19 g,Dietary Fiber 4 g, Protein 21 g, Total Fat 4 g, Saturated Fat 1 g,Trans Fat 0 g, Cholesterol 3 mg, Sodium 537 mg

Turkey Apple SausageBreakfast SandwichesGet a head start on dinner! Set aside 2 sausage patties to make theDirty Rice and Blackeye Peas recipe from page 32.ingredientsTurkey Apple Sausage1 pound ground turkey1 red delicious apple, peeled,cored, and chopped2 large cloves garlic, finelychopped and divided into2 portions½ teaspoon dried thyme¼ teaspoon red pepper flakes1 teaspoon dried sage¼ teaspoon ground blackpepper1 8teaspoon ground coriandernonstick cooking sprayBreakfast Sandwich2½ cups chopped mushrooms1½ cups chopped onions6 whole wheat English muffins6 slices tomatoPreParation1. In a large bowl, combine turkey, apple, one garlic clove, thyme, redpepper flakes, sage, ground black pepper, and coriander; mix well.2. Form the turkey mixture into 8 patties (set aside 2 patties for theDirty Rice and Blackeye Peas recipe on page 32).3. Spray a large skillet with nonstick cooking spray and heat overmedium heat.4. Cook patties until they are cooked through, about 5 to 7 minutesper side. Set aside.Makes 6 servings. 1 patty per serving.Prep time: 5 minutes Cook time: 25 minutes15BreakfastNutrition information per serving: Calories 256, Carbohydrate 35 g,Dietary Fiber 6 g, Protein 19 g, Total Fat 5 g, Saturated Fat 1 g,Trans Fat 0 g, Cholesterol 38 mg, Sodium 459 mg5. Spray the skillet with nonstick cooking spray and sauté theremaining garlic for 3 minutes.continued on following page

Turkey Apple SausageBreakfast Sandwiches (continued)PreParation6. Add mushrooms and onions. Sauté until the mushrooms are tenderand onions begin to brown, about 5 minutes.7. Cut each English muffin in half. Place a Turkey Apple Sausage patty,1 3 cup of mushroom-onion mixture, and a slice of tomato on 6English muffin halves.8. Cover each sandwich with the other English muffin half and enjoy!Makes 6 servings. 1 patty per serving.Prep time: 5 minutes Cook time: 25 minutes16BreakfastNutrition information per serving: Calories 256, Carbohydrate 35 g,Dietary Fiber 6 g, Protein 19 g, Total Fat 5 g, Saturated Fat 1 g,Trans Fat 0 g, Cholesterol 38 mg, Sodium 459 mgTurkey Apple Sausage recipe courtesy of BOND of Color.

Sweet Potato HashThis savory and sweet side dish is sure to be a breakfast favorite.ingredients¼ cup vegetable oil1 teaspoon cumin2 cups frozen or fresh choppedbell peppers and onions1 teaspoon salt1 teaspoon red pepper flakes2 pounds sweet potatoes(about 2 medium sweetpotatoes), peeled and cut intosmall cubesPreParation1. Heat oil in a large skillet over medium-high heat.2. Sauté bell peppers and onions until tender, about 5 minutes.3. Add remaining ingredients and reduce heat to medium.4. Cook for 20 to 25 minutes, stirring every 2 to 3 minutes. Sweetpotatoes may begin to stick to the skillet, but continue to stir gentlyuntil they cook through. Serve while hot.Makes 6 servings. 1 cup per serving.Prep time: 10 minutes Cook time: 30 minutes17BreakfastNutrition information per serving: Calories 244, Carbohydrate 38 g,Dietary Fiber 4 g, Protein 3 g, Total Fat 9 g, Saturated Fat 1 g,Trans Fat 0 g, Cholesterol 0 mg, Sodium 407 mg

Spotlight On: African American CuisineFor centuries, African American cooks have lovingly prepared family meals using theingredients available from their gardens. Farming traditions, both in the United Statesand the African homelands, made local fruits and vegetables the main ingredients inthe foods served at home. Now more than ever, African Americans need to regain thattradition. Cooking with fruits and vegetables not only improves the health of AfricanAmericans, but ensures that this culinary heritage continues.Boston Organization of Nutritionists and Dietitians of Color (BOND) was formed in 1995by African American and Afro Caribbean nutritionists and dietitians in the Greater Bostonarea. Its mission is to support healthy eating and wellness in minority communities.BOND also mentors and encourages fellow professionals to support future minoritystudents to enter the fields of nutrition and wellness.see the following recipescontributed by bond of Color:Strawberry Smoothie on page 13Mango Smoothie on page 13Turkey Apple Sausage Breakfast Sandwicheson pages 15–16Two Bean and Corn Salad on page 23Rainbow Coleslaw on page 25Soulful Seasoning on page 34One Pot Vegetarian Stew on page 40Nellie’s Kale Stew on page 55Honey Gingered Fruit Salad on page 6018

Vegetable Brunch PieWho knew your children could love eating cauliflower?ingredientsnonstick cooking spray2¼ cups chopped cauliflowerflorets1 tablespoon vegetable oil1 medium onion, chopped1 (8-ounce) packagemushrooms, sliced4½ cups (about 6 ounces) ofbeet, mustard, or collardgreens, finely chopped½ teaspoon garlic powder½ teaspoon onion powder1 teaspoon brown sugar½ teaspoon salt1 8teaspoon ground cayennepepper¾ cup shredded lowfat Cheddarcheese1 cup lowfat milk¾ cup egg substitute¾ cup baking mixPreParation1. Place an oven rack in the middle of the oven. Preheat oven to 375 F.2. Spray a 10-inch pie dish with nonstick cooking spray and set aside.3. In a microwave safe bowl, microwave cauliflower on high for3 minutes, or steam it on the stovetop.4. Pour vegetable oil into a 12-inch skillet and heat over medium heat.5. Sauté onion and mushrooms until tender, about 5 minutes.6. Add greens, garlic powder, onion powder, brown sugar, salt, andcayenne pepper. Sauté for another 3 minutes until greensare wilted.7. Stir the cooked cauliflower into the greens mixture and place in thepie dish. Sprinkle with cheese.Makes 8 servings. 4-inch slice per serving.Prep time: 15 minutes Cook time: 50 minutes19BreakfastNutrition information per serving:, Calories 128, Carbohydrate 15 g,Dietary Fiber 3 g, Protein 9 g, Total Fat 5 g, Saturated Fat 1 g,Trans Fat 0 g, Cholesterol 4 mg, Sodium 537 mg8. In a medium bowl, combine milk, egg substitute, and baking mix.Whisk until well blended and pour over vegetable mixture.9. Bake 30 to 35 minutes or until golden brown. Serve while hot.Adapted from recipe courtesy of Cut 'n Clean Greens.

Mushroom QuicheServe this dish with whole wheat toast and 100% orange juice for abalanced start to your day.ingredientsnonstick cooking spray¼ teaspoon dried thyme3 green onions, finely chopped¼ teaspoon ground blackpepper1 clove garlic, finely chopped½ teaspoon dried mustard1¼ cups sliced mushrooms1½ teaspoons dried oregano1 cup egg substitute2 teaspoons dried basil¾ cup nonfat milk¼ teaspoon salt½ cup shredded lowfat Cheddarcheese1 teaspoon dried marjoramPreParation1. Place an oven rack in the lower third of the oven. Preheat ovento 375 F.2. Spray a large skillet with nonstick cooking spray and heat overmedium-high heat.3. Sauté mushrooms, green onions, and garlic until tender, about5 minutes.4. Stir in oregano, basil, salt, marjoram, thyme, ground black pepper,and dry mustard. Cook until liquid is evaporated, about 2 minutes.5. Let the mushroom mixture cool for about 5 minutes.6. In a medium bowl, combine egg substitute, milk, and cheese;beat well.7. Combine the batter with the mushroom mixture and pour into a10-inch pie dish.Makes 6 servings. 4-inch slice per serving.Prep time: 15 minutes Cook time: 1 hour20BreakfastNutrition information per serving: Calories 58, Carbohydrate 4 g,Dietary Fiber 1 g, Protein 8 g, Total Fat 1 g, Saturated Fat 0 g,Trans Fat 0 g, Cholesterol 3 mg, Sodium 280 mg8. Bake for 35 to 45 minutes until filling is puffed, set, and startingto brown. Serve while hot.

Side Dish Recipes

Spotlight On: DancingDance has always been part of African culture, connecting families to culturaltraditions, expressing emotions from faith to joy, and simply celebrating good times.Dancing can get your whole body moving. You can sway to the music in a slow flowor pick up the pace for a high energy dance groove. No matter what age or stageof life you are in, dancing can be a daily practice. Dancing is physical activity and youcan reap the benefits of being active while having fun by yourself or with family andfriends.beneFits Dancing can help build cardiovascular and muscle strength. The more you dance and move your body the more calories you burn, helpingyou to lose weight or keep it off. Dancing lowers stress and boosts your energy to help you make it throughyour week. It lowers blood pressure and the risk for heart disease.trY tHis! You can dance wherever you are, no equipment necessary, just turn on yourfavorite music and go. Dance your way to fitness. Move around the house to the beat as you do yourhousehold cleaning like vacuuming, dusting, or washing and putting awayclothes. Check your local community center for a dance class. Learn hip-hop moves, jazzdance, line dancing, gospel aerobics, or traditional African dance.22

Two Bean and Corn SaladTry this salad as a condiment on grilled fish and chicken dishes.ingredients1 3 cup vegetable oil3 stalks celery, chopped2 tablespoons balsamicvinaigrette2 cups frozen corn, thawed1 teaspoon cumin1 medium red bell pepper,chopped1 (15-ounce) can black beans,drained and rinsed11 (15-ounce) can GreatNorthern beans, drained andrinsed1 cup chopped red onion 3 cup chopped fresh cilantro2 small jalapeño peppers,seeded and chopped(optional)PreParation1. In a large bowl, whisk oil, vinegar, and cumin.2. Add remaining ingredients and toss to coat.3. Serve immediately or refrigerate for up to 1 hour to allow flavorsto blend.Makes 10 servings. 1 cup per serving.Preptime: 10Cookminutes1.Makes 6 servings. ½ cup per serving. Prep time:5 minutestime: 15 minutesNutrition information per serving: Calories 227, Carbohydrate 31 g,23Side diSheSXNutrition information per serving:Dietary Fiber 9 g, Protein 9 g, Total Fat 8 g, Saturated Fat 1 g,Trans Fat 0 g, Cholesterol 0 mg, Sodium 334 mgRecipe courtesy of BOND of Color.

Super Salad ToppersSalad shy? There is something for everyone with these simple sides.ingredientsSavory & Satisfying Mix-In5 cups chopped salad greens(romaine, red or green leaflettuce, spinach, spring mix,or a combination)1 cup canned black beans,drained and rinsed½ red bell pepper, chopped1 tomato, chopped1 cup sweet cornCitrus Splash Mix-In4 tablespoons lowfat Ranchdressing1 large orange, peeled and cutinto sections1 medium pink or red grapefruit,peeled and cut into sectionsNutrition information per serving: Calories 151,Carbohydrate 27 g, Dietary Fiber 8 g, Protein 6 g,Total Fat 3 g, Saturated Fat 0 g, Trans Fat 0 g,Cholesterol 3 mg, Sodium 331 mg½ cup chopped red onion1 cup thinly sliced radishes¼ cup sliced almondsSweet Sensation Mix-In2 tablespoons light sesamedressing2 tablespoons 100%orange juiceNutrition information per serving: Calories 136,Carbohydrate 21 g, Dietary Fiber 5 g, Protein 4 g,Total Fat 6 g, Saturated Fat 1 g, Trans Fat 0 g,Cholesterol 0 mg, Sodium 112 mg1 cup sliced strawberries1 cup shredded carrots1 cup sliced apples½ cup raisins4 tablespoons lowfat balsamicvinaigretteNutrition information per serving: Calories 130,Carbohydrate 28 g, Dietary Fiber 4 g, Protein 2 g,Total Fat 2 g, Saturated Fat 0 g, Trans Fat 0 g,Cholesterol 0 mg, Sodium 252 mgPreParation1. Place salad greens in a large bowl.Makes 4 servings. 2 cups per serving.Prep time: 10 minutes24Side diSheS2. Choose one of the Mix-Ins listed above and combine with thesalad greens.3. Toss all ingredients together and serve immediately.

Rainbow ColeslawPack with Oven Fried Chicken for a tasty picnic lunch.ingredients2 cups thinly sliced red cabbage12 cups thinly sliced greencabbage½ cup fat free mayonnaise½ cup chopped yellow or redbell pepper¼ teaspoon celery seed(optional)½ cup shredded carrots½ cup lowfat Cheddar cheese,cut into bite-size cubes 3 cup chopped red onion1 tablespoon red wine vinegarPreParation1. In a large bowl, combine all the vegetables.2. In a small bowl, mix mayonnaise, vinegar, and celery seed(if desired) to make a dressing.3. Pour the dressing over the vegetable mixture and toss untilwell coated.4. Toss salad with cheese and serve chilled.Makes 12 servings. ½ cup per serving.Prep time: 15 minutes25Side diSheSNutrition information per serving: Calories 30, Carbohydrate 4 g,Dietary Fiber 1 g, Protein 2 g, Total Fat 1 g, Saturated Fat 0 g,Trans Fat 0 g, Cholesterol 2 mg, Sodium 145 mgAdapted from recipe courtesy of BOND of Color.

Spotlight On: Blackeye PeasBlackeye peas originated in Africa and are one of the most ancient vegetables. Although they are aSouthern favorite, more blackeye peas are grown in California than in any other state.One cup of cooked blackeye peas is an excellent source of fiber, iron, vitamin K, thiamin, folate, andmagnesium. One cup of cooked blackeye peas is also a source of zinc and potassium.Blackeye peas are just one example of the many African American Southern style foods that arejam-packed with nutrients but often cooked in an unhealthy way. Enjoy the natural flavors of yourblackeye peas, greens, sweet potatoes, squash, and okra with the delicious and healthy recipesfound in these pages.see the following recipescontributed by glory Foods:Mango and Blackeye Pea Salsa on page 27Sweet Potato Apple Bake on page 64For more recipes on Southern style foods, visit Glory Foods at www.gloryfoods.com.26

Mango and BlackeyePea SalsaServe with grilled fish or chicken.ingredients1 (15½-ounce) can blackeyepeas, drained and rinsed1 tablespoon vegetable oil1 tablespoon white vinegar1½ tomatoes, finely chopped1 mango, peeled and finelychopped2 green onions, choppedjuice of half a lime1 teaspoon ground cumin½ teaspoon garlic powderPreParation1. In a large bowl, combine all ingredients and mix well.2. Serve immediately or cover and refrigerate for up to 4 hours to allowthe flavors to blend.3. Serve with baked pita or corn chips.Makes 10 servings. ½ cup per serving.Prep time: 15 minutes27Side diSheSNutrition information per serving: Calories 83, Carbohydrate 14 g,Dietary Fiber 3 g, Protein 4 g, Total Fat 2 g, Saturated Fat 0 g,Trans Fat 0 g, Cholesterol 0 mg, Sodium 108 mgAdapted from recipe courtesy of Glory Foods.

Herbed Potato SaladFresh vegetables and a light vinaigrette give this salad a lively flavor.ingredients1½ pounds red potatoes(about 8 potatoes),cut into cubes1 teaspoon garlic salt¼ teaspoon ground blackpepper½ cup light Italian dressing½ cup chopped red bell pepper½ tablespoon spicy brownmustard½ cup chopped green bellpepper1 tablespoon chopped freshparsley½ cup chopped green onionsPreParation1. In a large pot, cook potatoes in boiling water until tender, about10 minutes (do not overcook).2. Drain well and let cool.3. Cut potatoes into bite-size pieces and place in a medium bowl.4. In a small bowl, combine dressing, mustard, parsley, andseasonings; pour over potatoes and toss well.5. Carefully stir in bell peppers and green onions. Cover and chill untilready to serve.Makes 6 servings. ½ cup per serving.Prep time: 10 minutes Cook time: 10 minutes28Side diSheSNutrition information per serving: Calories 132, Carbohydrate 24 g,Dietary Fiber 4 g, Protein 2 g, Total Fat 4 g, Saturated Fat 1 g,Trans Fat 0 g, Cholesterol 0 mg, Sodium 441 mg

Creole Green BeansSpice up your everyday dinners with this jazzy dish.ingredients2 teaspoons vegetable oil1 cup chopped fresh tomatoes2 small cloves garlic, chopped½ cup chopped celery1 (16-ounce) package frozencut green beans½ teaspoon salt¼ teaspoon cayenne pepper1 cup chopped red bell pepperPreParation1. Heat oil in a large skillet over low heat.2. Sauté garlic in oil for 1 minute.3. Add green beans and bell peppers; increase heat to medium andcook for 7 minutes.4. Stir in tomatoes, celery, and seasonings; cook for 7 minutes more.Serve while hot.Makes 8 servings. 1 cup per serving.Prep time: 10 minutes Cook time: 15 minutes29Side diSheSNutrition information per serving: Calories 3

Herbs and spices are calorie free. Using herbs and spices will help you cook with more flavor, using less fat, salt, and sugar. Lower the cost of herbs and spices by growing your own in a container or backyard garden. Try the “ethnic” food isle at your g