OATMEAL SUPREME Serves: 4, 1-Cup Servings

Acr834191816168028208144.pdf 1 4/22/16 12:12 PM

OATMEAL SUPREME Serves: 4, 1-cup servings

INGREDIENTS  3 cups water  1½ cups old-fashioned oats  2tablespoonsraisins  1 apple, diced  1 banana, sliced  2 tablespoons apple juice concentrate, undiluted  ¼-½ teaspooncinnamon(totaste) PREPARATION 1. In a medium saucepan, bring water to a boil. Reduce heat, add oats and stir to combine. Cook over low heat, stirring frequently, until water is absorbed and oats are cooked, about 4 to 6 minutes. 2. Pre-heat sauté pan over medium heat. Add raisins, apple, banana, apple juice concentrate and cinnamon to pan, and cook for 2 minutes, stirring occasionally. 3. Top cooked oatmeal with fruits.

PRITIKIN CHEF’S TIP ◆ Freeze single portions of oatmeal for later use. To reheat frozen oatmeal: uncover frozen oatmeal and place lid on top loosely. Microwave on defrost just until thawed - about 5 - 6 minutes. Stir well, breaking up oatmeal. Stir in fat-free milk or soy milk 1 tablespoon at a time, stirring well after each addition until desired consistency.

TOMATO BASIL SOUP Serves 4, 1 cup servings

EES  1 cup sliced sweet onion  1/2 fennel bulb, diced  1 tablespoon apple juice concentrate  3 cloves garlic, minced  4 cups Knudsen® Very Veggie Juice or other low sodium vegetable juice  2 cups no-salt-added vegetable stock  1 cup no-salt-added diced tomatoes with juices  2 tablespoons chopped fresh basil (or 1 tablespoon dried basil)  1 tablespoon fresh oregano (or 1 ½ teaspoons dried oregano)  Pinch crushed red pepper (or to taste)  Canola oil cooking spray

E 1. Warm a large stock pot. Spray lightly with canola oil cooking spray over medium heat and sauté onion and fennel until translucent. 2. Add apple juice concentrate to caramelize onion. 3. Add garlic, vegetable juice, vegetable stock and diced tomatoes with juices. 4. Bring to a boil; reduce heat and simmer for 15 minutes. 5. Add fresh or dried herbs and crushed red pepper to taste

PRITIKIN CHEF’S TIPS  This soup lends itself to wonderful variations: - Add 1 cup unsweetened soy milk in place of 1 cup of the no salt added vegetable stock for a creamy soup base. - Add 2 cups diced tomatoes for a chunkier consistency.

CRUNCHY CUCUMBER SALAD Serves 6, ½ cup servings

INREIENTS  3 cups thinly sliced cucumbers (2 medium or 1 large cucumber)  1 cup thinly sliced sweet onion (1/2 large onion)  1/4 cup white wine vinegar  1/4 cup water  1 tablespoon granulated Splenda® or 2 tablespoons apple juice concentrate  1/2 teaspoon dried dill weed  1/4 teaspoon freshly ground black pepper  Pinch cayenne pepper, or to taste

PREPRTIN 1. Place cucumber slices in medium bowl and stir in onions. 2. Mix remaining ingredients in small bowl. 3. Pour over cucumbers and onions; toss lightly and cover. 4. Refrigerate until ready to serve. Toss before serving.

PRITIKIN CHEF’S TIPS  A cool side dish to bring and share at a summertime barbecue or for enjoying with a veggie sandwich.  Use 1 teaspoon of fresh dill in place of dried dill when available for a vibrant green addition.

BLACK BEAN & CORN SALSA

Serves 2, 1/2 cup servings

INGREDIENTS  ½ cup no salt added black beans  ¼ cup no salt added chopped tomatoes  ½ cup frozen corn  1 tablespoon chopped red onion  ¼ lime, juiced  pinch cumin  1 teaspoon chopped fresh cilantro

PREPARATION 1. In a large bowl, combine all ingredients and mix well. 2. Serve immediately or refrigerate. Store up to 7 days in refrigerator.

PRITIKIN CHEF’S TIPS:  For a little extra spice and heat, consider adding 1/2 teaspoon diced fresh jalapenos.  Great topping for your baked potato or served on top of your favorite baked fish.

ROASTED BRUSSELS SPROUTS Serves 8, ½ cup servings

INREIENTS  2 pounds Brussels sprouts, trimmed and cut into halves  4 tablespoons water  ¼ teaspoon freshly ground pepper  2 tablespoon all-purpose salt-free seasoning blend

PREPRTIN 1. Adjust oven rack to upper-middle position and heat oven to 450º F. 2. Toss Brussels sprouts, water, pepper and salt-free seasoning blend in large bowl until sprouts are coated. Transfer sprouts to rimmed baking sheet and arrange so cut sides are facing down. 3. Cover sheet tightly with aluminum foil and roast for 10 minutes. Remove foil and continue to cook until Brussels sprouts are well browned and tender, 10 to 12 minutes longer.

PRITIKIN CHEF’S TIPS  Oven-roasting Brussels sprouts brings out their sweet, almost nutty flavor. These cabbage-like veggies are part of the cruciferous vegetable family and rich in vitamin C and K. 1

1 http://www.medicalnewstoday.com/articles/284765.php

LEMONY HUMMUS DIP Yield: 10, ¼ cup servings

INREIENTS  1 15-oz. no-salt-added garbanzo beans (chickpeas), rinsed and drained  1 dash hot sauce to taste  ½ cup chopped celery, about 3 stalks  2 cloves garlic, minced  ¼ cup fresh squeezed lemon juice (2 lemons)  2 tablespoons chopped fresh Italian parsley  2 tablespoons chopped fresh dill  1/8 tsp. freshly ground black pepper  Water or no-added-salt vegetable broth, as needed

PREPRTIN 1. In food processor, puree all ingredients until smooth. 2. Add water or no-salt- added vegetable broth as needed to thin to desired consistency.

PRITIKIN CHEF’S TIPS  Serve with raw vegetables or low-sodium whole wheat pita triangles.  Make a double batch and use as a zesty sandwich spread or stuffed within cherry tomatoes for an easy appetizer.

VEGETARIAN CHILI Serves: 8, 1 cup servings

Ingredients  1 cup diced onion  ½ cup dried green lentils, rinsed  1 red pepper, seeded and diced and drained  1 carrot, peeled and diced  2 cups unsalted vegetable broth  ½ jalapeño pepper, seeded and  2 cups water diced  ½ teaspoon mild paprika  2 cloves garlic, minced  1 teaspoon cumin  1 14.5-oz. can no-salt-added diced  1 tablespoon sodium-free chili tomatoes powder  2 15-oz. cans no-salt-added dark  Pinch cayenne (or to taste) red kidney beans, drained and rinsed

PREPARATION 1. Heat a large stock pot sprayed lightly with canola oil cooking spray over medium heat. 2. Add onions, diced pepper, diced carrot and jalapeño. Reduce heat and sauté for 10 minutes until vegetables are translucent. 1.3. Add garlic and cook for an additional 1-2 minutes. 2.4. Add tomatoes, beans, lentils, vegetable broth, water, and spices. 3.5. Simmer for 45-60 minutes, adding additional water as needed for desired consistency.

PRITIKIN CHEF’S TIPS  Serve on top of brown rice, whole wheat pasta or a baked potato.  Sprinkle with a tablespoon of grated veggie/soy based Parmesan cheese, chopped cilantro, and green onion.

Chicken with Cherry Tomatoes Serves: 3, 4-ounce servings INREIENTS  3 4-ounce boneless, skinless  1 lemon, juiced chicken breasts  2 cups grape or cherry tomatoes,  ½ teaspoon chili powder cut into halves OR 1 15-oz. can of  1 teaspoon garlic powder crushed tomatoes  1 teaspoon onion powder  ¾ cup low-sodium vegetable  1 teaspoon Pritikin® All-Purpose stock Seasoning*  3 tablespoons chopped fresh  ½ teaspoon salt-free lemon pepper Italian parsley

PREPRTIN 1. Pre-heat large nonstick sauté pan over high heat. 2. Season chicken with chili powder, garlic powder, onion powder, Pritikin® All- Purpose seasoning, and salt-free lemon pepper. 3. Lightly mist hot pan with non-stick cooking spray. Reduce heat to medium-high and sear chicken breasts for 3 minutes per side. 4. Add tomato halves and lemon juice to pan. Turn chicken breasts again and add vegetable stock to pan. Reduce heat, cover, and simmer chicken an additional 12 minutes, or until chicken is fully cooked. 5. Transfer chicken to plates; top with tomatoes and sauce; sprinkle with parsley and serve.

PRITIKIN CHEF’S TIPS  Serve with brown rice or whole-wheat couscous and steamed spinach for a complete meal.  Make your own all-purpose seasoning by blending together your favorite herbs and spices such as paprika, garlic powder, onion powder, dried oregano, and dried basil. You can also purchase our chefs’ Pritikin® All-Purpose Seasoning in the Online Store www.pritikin.com or call 305-935-7131.  For delicious fajitas, serve chicken with sautéed onions and peppers with a whole- wheat tortilla and fat-free sour cream.

PAN-SEARED LEMON SALMON Serves 1, 4-ounce serving

INREIENTS  1 4-ounce salmon filet, with skin removed  ¼ teaspoon salt-free lemon pepper seasoning blend  ¼ teaspoon salt-free all-purpose seasoning blend  Canola oil cooking spray  1 lemon juiced and zested  ¼ cup white wine

PREPRTIN 1. Season fish filets evenly with lemon pepper and all-purpose seasoning blend. 2. Lightly mist a medium nonstick skillet with canola oil cooking spray and pre-heat over medium-high heat. 3. Sear salmon, about 5-7 minutes depending on thickness of fish. 4. In a small measuring cup, combine white wine, lemon zest, and lemon juice. 5. Pour lemon and wine mixture over fish. 6. Cover skillet and reduce the flame. Cook for two additional minutes. You do not need to flip the fish.

PRITIKIN CHEF’S TIPS  Make your own “shake it” seasoning by blending together onion powder, garlic powder, tomato granules, orange granules, and lemon pepper. Make your own “all-purpose seasoning” by blending together your favorite herbs and spices such as paprika, garlic powder, onion powder, dried oregano, and dried basil. Try using other citrus like orange or lime.  Wonderful accompaniments with the salmon include whole grain rice blend, couscous, quinoa, corn, spinach, or mashed potatoes along with plenty of vegetables.  Per food safety guidelines, cook fish to a minimum internal cooking temperature ≥ 145°F.

CHOCOLATE MOUSSE Serves 5, ½ cup servings

INREIENTS  ¼ cup cold water  ½ cup unsweetened cocoa powder  ¼ cup granulated Splenda®  2 tablespoons vanilla extract  12 ounces silken tofu

PREPRTIN 1. In a medium saucepan, add water and warm over low heat bringing to a low simmer. 2. Add cocoa powder to saucepan, stirring constantly until the mixture becomes a fudge-like consistency. Remove from heat. 3. Add Splenda® to fudge, mixing well. Add vanilla extract, mixing well. 4. In a food processor, add tofu and chocolate fudge mixture. Process until mixture is smooth and creamy.

PRITIKIN CHEF’S TIPS  Garnish with a dollop of fat free yogurt, a fresh raspberry and mint leaf for a dessert worthy of company.  For variation, add mint, orange and or ginger juice to replace water when blending.