Serves 6

4 tablespoons unsalted butter
1 tablespoon curry powder
1 medium apple, cored and chopped
3 green onions, washed, trimmed, and thinly sliced
1 cup whole wheat couscous (or regular)
1 3/4 cup water
1 teaspoon sea salt
1/2 cup pine nuts, toasted
Small handful of mint, chopped

In a large saucepan over medium-high heat add 3 tablespoons of the butter, the curry powder, and a couple generous pinches of salt, and cook for a minute or until the spices are fragrant. Stir in the chopped apples and cook for about 3 minutes, enough time for the apples to soften up a bit and absorb some of the curry. Scoop the apples from the pan and set aside in a separate bowl.

In the same pan, again over medium-high heat, add the remaining tablespoon of butter. Stir in the green onions, let them soften up a bit and then add the water and salt. Bring to a boil, stir in the couscous, cover and remove from heat. Steam for 5 to 10 minutes and then use a fork to fluff up the couscous. Stir in the apples, pine nuts, and chopped mint. Season with more salt and curry powder to taste

Angela Pifer, Certified Nutritionist

Seattle Based – I work Nationally through Skype

www.NutritionNorthwest.com

1/2 head garlic

4 small eggplants

2–3 TB olive oil

1 medium onion, peeled and finely chopped

1 yellow or red bell pepper, cored, seeded, & cut into 1/4th inch dice

1 tsp salt

1/2 tsp freshly ground black pepper

3/4 cup uncooked couscous

1 TB grated lemon zest, finely chopped

1/4 cup low-fat ricotta cheese

1/4 cup roughly chopped fresh flat leaf parsley, plus more for garnish

1/2 lb red and yellow cherry tomatoes cut into eighths

Heat oven to 400°F. Wrap garlic in aluminum foil. Cook until cloves are soft, 20–30 minutes. Let cool, and squeeze the soft garlic from the cloves; set aside. Cut 3 eggplant in half lengthwise, and place the 6 halves cut sides up on a cutting board. Using a paring knife, cut around the perimeters, leaving a 1/3-inch-wide border and being careful not to cut through skin. Cutting down through flesh, cut lengthwise into 1/4-inch strips.

Using a small spoon, scoop out the strips, keeping skin intact. Cut strips into 1/4-inch dice. Set both the diced eggplant and shells aside. Cut the remaining eggplant, skin on, into 1/4-inch dice, set aside.

In a large skillet set over medium heat, warm 2 TB olive oil. Add onion, and cook, stirring occasionally, until soft and slightly browned, 4–6 minutes. Add all diced eggplant, bell peppers, 1/2 tsp salt, and 1/4 tsp black pepper. Cover and cook, stirring occasionally, until browned, 6–8 minutes. If mixture starts to become dry, add the additional TB olive oil, set aside.

Place couscous in a medium heat proof bowl. Pour 1 cup boiling water over couscous. Cover with clean kitchen towel and let sit until slightly cooled, 10–15 minutes. Fluff with a fork. Add lemon zest, ricotta, parsley, remaining 1/2 tsp salt, and remaining 1/4 tsp pepper. Add the reserved eggplant mixture, the roasted garlic, and cherry tomatoes. Stir to combine.

Fill each reserved eggplant shell with couscous mixture. Cover with aluminum foil. Bake until warm throughout and shell has softened, 20–25 minutes. Remove from foil, and continue cooking until tops are toasty brown, about 20 minutes. Remove from oven. Sprinkle with parsley and serve.

Angela Pifer, Certified Nutritionist

Seattle Based – I work Nationally through Skype

www.NutritionNorthwest.com

Yield: 4 servings (serving size: 7 shrimp)

Ingredients

2  teaspoons  olive oil

28  large shrimp, peeled and deveined (about 1 1/2 pounds)

3  garlic cloves, minced

1/3  cup  Sauvignon Blanc or other dry white wine

1/2  teaspoon  salt

1/4  teaspoon  freshly ground black pepper

1/4  cup  chopped fresh flat-leaf parsley

1  tablespoon  fresh lemon juice

Preparation

Heat oil in a large skillet over medium-high heat. Add shrimp; sauté 1 minute. Add garlic; sauté 1 minute. Stir in wine, salt, and pepper; bring mixture to a boil. Reduce heat to medium; cook 30 seconds. Add parsley and juice; toss well to coat. Cook 1 minute or until shrimp are done.

Angela Pifer, Certified Nutritionist

Seattle Based – I work Nationally through Skype

www.NutritionNorthwest.com

Ingredients

1  tablespoon  butter

2  garlic cloves, minced

1  tablespoon  all-purpose flour

1 1/3  cups  1% low-fat milk

1 1/4  cups  (5 ounces) grated fresh Parmigiano-Reggiano cheese, divided

2  tablespoons  1/3-less-fat cream cheese

1/2  teaspoon  salt

4  cups  hot cooked fettuccine (8 ounces uncooked pasta)

2  teaspoons  chopped fresh flat-leaf parsley

Cracked black pepper

Preparation

Melt butter in a medium saucepan over medium heat. Add garlic; cook 1 minute, stirring frequently. Stir in flour. Gradually add milk, stirring with a whisk. Cook 6 minutes or until mixture thickens, stirring constantly. Add 1 cup Parmigiano-Reggiano, cream cheese, and salt, stirring with a whisk until cheeses melt. Toss sauce with hot pasta. Sprinkle with remaining 1/4 cup Parmigiano-Reggiano cheese and chopped parsley. Garnish with black pepper, if desired. Serve immediately.

Angela Pifer, Certified Nutritionist

Seattle Based – I work Nationally through Skype

www.NutritionNorthwest.com

Serves 4  (serving size: 1 1/4 cups soup and 1 1/2 teaspoons cheese)

Ingredients

12  ounces  sweet turkey Italian sausage

Cooking spray

1  cup  prechopped onion

1  cup  cubed peeled red potatoes (about 6 ounces)

1/3  cup  chardonnay or other dry white wine

1  tablespoon  bottled minced garlic

1  (16-ounce) can cannellini beans or other white beans, rinsed and drained

1  (14-ounce) can fat-free, less-sodium chicken broth

4  cups  sliced escarole (about 4 ounces)

1  teaspoon  chopped fresh rosemary

2  tablespoons  grated fresh Parmesan cheese

Preparation

Remove casings from sausage.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add Italian sausage and onion to pan, and cook for 4 minutes or until sausage browns, stirring to crumble. Drain sausage mixture well; return to pan. Stir in potatoes, wine, garlic, beans, and chicken broth; bring to a simmer. Cover and cook 7 minutes. Stir in escarole and rosemary, and cook for 4 minutes or until the escarole wilts, stirring occasionally. Ladle 1 1/4 cups soup into each of 4 shallow bowls, and sprinkle each serving evenly with 1 1/2 teaspoons cheese.

Angela Pifer, Certified Nutritionist

Seattle Based – I work Nationally through Skype

www.NutritionNorthwest.com

Serves 6

2 bunches green onions

1 (14 ounce) can light coconut milk

1/4 cup soy sauce, divided

1/2 teaspoon real maple syrup

1 1/2 teaspoons curry powder

1 teaspoon minced fresh ginger

2 teaspoons chile paste

1 pound firm tofu, cut into 3/4 inch cubes

4 roma (plum) tomatoes, chopped

1 yellow bell pepper, thinly sliced

4 ounces fresh mushrooms, chopped

1/4 cup chopped fresh basil

4 cups chopped bok choy

salt to taste

Remove white parts of green onions, and finely chop. Chop greens into 2 inch pieces. Chop greens into 2 inch pieces. In a large heavy skillet over medium heat, mix coconut milk, 3 tablespoons soy sauce, maple syrup, curry powder, ginger, and chile paste. Bring to a boil.Stir tofu, tomatoes, yellow pepper, mushrooms, and finely chopped green onions into the skillet. Cover, and cook 5 minutes, stirring occasionally. Mix in basil and bok choy. Season with salt and remaining soy sauce. Continue cooking 5 minutes, or until vegetables are tender but crisp. Garnish with remaining green onion.

Angela Pifer, Certified Nutritionist

Seattle Based – I work Nationally through Skype

www.NutritionNorthwest.com

Ingredients:

1 lb. skinless chicken breasts, cut in bite-sized pieces

1/2 medium onion (optional, but I like it), chopped

1 medium red Bell pepper, chopped

12 oz. fresh or frozen green beans

1 can coconut milk (can use light or regular)

Thai spices as described above to taste (depends on heat)

Salt or seasoning salt to taste

Preparation:

Heat some oil in the pan — olive, coconut, peanut, or high-oleic safflower oil all work well. Amount depends upon size of pan; you want a thin coating on the bottom.
Chop onion, and add.
Chop pepper and add. Stir. Cook until onion is getting soft, if it isn’t already.
While that is cooking, chop the chicken. Add the spices (including the salt). The amount will depend upon the spice. For example, with Penzey’s Sate’ Seasoning, I use about 4 t, but for a hot paste, more like 2 t. It just depends upon how spicy the blend is and how spicy you like your food. Stir until the you start to smell the spices.
Add the chicken. Stir until almost cooked through.
Add the coconut milk. (Note: this makes a fairly soupy curry. If you want it thicker, just add maybe 2/3 of the can.) Bring it to a boil, and simmer for 3 to 5 minutes.

Angela Pifer, Certified Nutritionist

Seattle Based – I work Nationally through Skype

www.NutritionNorthwest.com

Combine Equal parts:

Cacao nibs (Theo’s chocolate works wonderfully)

Almond butter

Coconut butter

Combine ingredients in bowl and mix together. Form 2″ diameter balls by rolling between palms of your hand or on nonporous surface. Roll ball in shaved coconut.

Angela Pifer, Certified Nutritionist

Seattle Based – I work Nationally through Skype

www.NutritionNorthwest.com

Cooking spray
1 pound ground pork
1 pound boneless pork shoulder, cut into 1/2-inch pieces
3 cups chopped onion
1 3/4 cups chopped green bell pepper
3 garlic cloves, minced
3 tablespoons tomato paste
1 cup lager-style beer (such as Budweiser)
1/2 teaspoon salt, divided
3 tablespoons chili powder
1 tablespoon ground cumin
2 teaspoons dried oregano
3/4 teaspoon freshly ground black pepper
6 tomatillos, quartered
2 bay leaves
2 (14 1/2-ounce) cans plum tomatoes, undrained and chopped
1 (15-ounce) can no-salt-added pinto beans, drained
1 (7 3/4-ounce) can Mexican hot-style tomato sauce (such as El Paso)
1 smoked ham hock (about 8 ounces)
1 1/2 tablespoons sugar
1/2 cup finely chopped cilantro
1/2 cup finely chopped green onions
1/2 cup (2 ounces) crumbled queso fresco
8 lime wedges

1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add ground pork to pan; cook 5 minutes or until browned, stirring to slightly crumble. Drain well. Transfer pork to an electric slow cooker.

2. Recoat pan with cooking spray. Add pork shoulder; cook 5 minutes or until lightly browned, turning occasionally. Transfer pork to slow cooker.

3. Recoat pan with cooking spray. Add onion and bell pepper; sauté 8 minutes, stirring frequently. Add garlic; sauté 1 minute. Add tomato paste; cook 1 minute, stirring constantly. Stir in beer; cook 1 minute. Transfer onion mixture to slow cooker. Add 1/4 teaspoon salt, chili powder, and next 9 ingredients (through ham hock) to slow cooker. Cover and cook on HIGH 5 hours or until meat is tender. Remove bay leaves and ham hock; discard. Stir in remaining 1/4 teaspoon salt and sugar. Ladle about 1 1/3 cups chili into each of 8 bowls; top each serving with 1 tablespoon cilantro, 1 tablespoon green onions, and 1 tablespoon cheese. Serve each serving with 1 lime wedge.

Note: You can also cook the chili in a slow cooker on LOW for 8 hours. For cooking chili on the stovetop, use a total of 12 ounces beer and simmer, covered, for 2 1/2 to 3 hours or until the pork shoulder is tender.
Yield: 8 servings

Angela Pifer, Certified Nutritionist

Seattle Based – I work Nationally through Skype

www.NutritionNorthwest.com

This complete meal is simple to prepare and packed with flavor and nutrition. Use kale or spinach instead of the Swiss chard, if you like. Or substitute chicken legs or quartered breasts for the thighs, too.

Ingredients

2 tablespoons canola or olive oil, divided
8 (about 2 1/2 pounds) skinless bone-in chicken thighs
Salt and pepper to taste
1 large yellow onion, chopped
1/2 pound cremini or button mushrooms, sliced
1 cup uncooked millet
3 cloves garlic, finely chopped
1/2 cup white wine
2 cups low-sodium chicken broth
1/2 teaspoon dried thyme
1/2 teaspoon dried rosemary
3 cups shredded Swiss chard (without stems)

Method

Heat 1 tablespoon of the oil in a large, deep skillet over medium-high heat. Season chicken with salt and pepper, then arrange 4 of the thighs in the skillet. Cook, flipping once, until deep golden brown all over, about 10 minutes total. Transfer chicken to a large plate; repeat process with remaining 1 tablespoon oil and remaining thighs.

Once all of the thighs are browned and transferred to the plate, add onions, mushrooms and millet to the same skillet and cook, stirring often, for 5 minutes. Add garlic and cook 1 minute more. Stir in wine, broth, thyme, rosemary, salt and pepper. Nestle chicken into skillet, submerging it in the millet and vegetables; bring to a boil. Cover, reduce heat to medium-low and cook until chicken is almost cooked through, about 25 minutes. Uncover skillet and gently stir in chard. Cover skillet and cook until millet and chard are tender and chicken is cooked through, about 10 minutes more.

Spoon chicken, millet and vegetables onto plates and serve.

Angela Pifer, Certified Nutritionist

Seattle Based – I work Nationally through Skype

www.NutritionNorthwest.com