1/2 cup quinoa
1 cup water
1 red or green bell pepper, seeded and diced
1 1/2 cups chopped carrots
1 cup minced red onion
1/4 cup minced sun dried tomatoes
1 Tbsp red wine vinegar
2 tsp Dijon mustard
1 tsp olive oil
salt and fresh ground black pepper to taste
2 Tbsp feta cheese

Rinse quinoa well and drain, or use pre-rinsed quinoa. Combine quinoa and water in a medium pan. Bring to a boil. Reduce heat, cover and cook 10 minutes or until liquid is absorbed.

Combine cooked quinoa, peppers, carrots, onions and tomatoes in a large mixing bowl. Combine vinegar, mustard and olive oil in a small bowl. Add salt and pepper. Pour liquid over quinoa mixture and toss well.

Divide onto 4 serving plates and top each serving with 1 tablespoon of feta cheese.

Serves 4

1 cup pearl barley
5 cups vegetable broth or nonfat chicken broth
2 Tbsp fresh lemon juice
1 tsp olive oil
2 tsp dried oregano
1 cup ripe tomato, diced
1 cup cucumber, diced
1 medium carrot, finely diced
1 medium onion, minced
1/2 cup fresh parsley, chopped
salt and fresh ground pepper to taste

Combine barley and broth in a large saucepan over high heat and bring to a boil. reduce heat to low, cover and cook until done – about 45 minutes. Drain and transfer to a large bowl.

Add remaining ingredients to barley and toss well. Serve warm or chilled.

Makes 4 large servings, perfect for a light lunch or as a side salad.

1 cup uncooked whole grain couscous
1 lb medium shrimp, peeled and deveined
2 cans (14.5 oz) diced tomatoes with green pepper and onion (look for Hunts brand or use any brand you prefer)
1 small cucumber, diced
1 yellow bell pepper, seeded and diced
2 Tbsp chopped fresh cilantro
1/2 tsp ground coriander
salt and black pepper to taste

Cook couscous according to package directions.

Meanwhile, combine shrimp and a small amount of water in a large saucepan over medium high heat. Bring to a boil and cook for a few minutes until shrimp are pink and cooked. Drain shrimp and rinse in cold water or plunge in a bowl of ice water.

Combine remaining ingredients in a large bowl. Add shrimp and mix well.

Plate couscous and top with the tomato shrimp mixture.

Serves 4

1 small or 1/2 large cauliflower
2 carrots , grated
1 red onion , finely chopped
2 tsp capers
2 tbsp chopped parsley
1 tbsp white wine vinegar
1 tsp Dijon mustard
2 tbsp olive oil
1 tbsp mayonnaise

Break cauliflower into florets, cutting any larger ones into thin slices. Mix with carrots, red onion, capers and chopped parsley. Whisk white wine vinegar with Dijon mustard, then whisk in olive oil and mayonnaise. Season with salt and pepper if desired. Pour over the salad and mix well. Can be stored in the fridge for up to 3 days.

2 red pears
2 green pears
2 seckel pears (the very small, very sweet ones)
Juice of 1/2 lemon
1/4 cup toasted pepitas (pumpkin seeds, toasted, salted, without shells)
1/2 cup sugar-free orange marmalade
3 Tbsp raisins
Core, but do not peel the pears. Slice pears lenthwise and place in large bowl. Squeeze the juice of half a lemon over pears and gently toss to coat. (This will prevent pears from browning.) Add Pepitas and raisins. Measure Sugar-Free Orange Marmalade into a microwaveable bowl and heat on high about 20 seconds. Remove and stir. Repeat if necessary until marmalade has completely melted and become liquid. Drizzle marmalade over fruit and Pepitas. Toss gently to coat.

Serves 6

1/4 cup apple juice
1/4 cup cider vinegar
2 tablespoons chopped onion
2 cloves garlic, chopped
1/2 teaspoon dried whole oregano
Pinches of rosemary and thyme
1/2 teaspoon dry mustard powder
1/2 teaspoon paprika
1/2 of a roasted red bell pepper

Combine all ingredients in a blender and blend well.

2 6-ounce cans water-packed tuna
5 tablespoons mayo
4 hard-boiled eggs
1/2 cup thinly sliced celery
1 tablespoon plus 1 teaspoon pickle relish
1 teaspoon sugar substitute
1/4 teaspoon black pepper
8 slices of whole-wheat bread or your choice of bread
4 lettuce leaves
4 slices of tomato
8 slices of turkey bacon

Directions
Place tuna in a colander and rinse with water, drain well, shaking off any excess water. Place in bowl, mix with 2 tablespoons plus 1 teaspoon mayo and set aside. Chop two eggs and add to tuna. Discard yolks of remaining two eggs. Chop two egg whites and add to tuna mixture along with celery, relish, sugar, and pepper. Blend well. At serving time, spread 1 teaspoon of remaining mayo on each slice of bread. Top four slices with lettuce leaf, a slice of tomato, 1/4 of the tuna mixture, and two slices of bacon. Place four remaining slices of bread on top.

Serves 4

3/4 pound (12 ounces) spiral shaped whole-wheat pasta
1-1/4 cup mayo
1 can evaporated skim milk (5 ounces)
1/4 cup dijon mustard
1/2 teaspoon sugar substitute
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon ground cumin
2 cups shredded cooked chicken
1/3 cup chopped red onion
1/2 cup diced celery
1/2 cup chopped green pepper

Directions
Prepare pasta according to directions. Rinse under cold water and drain. In a large bowl, combine mayo, evaporated skim milk, mustard, sugar, salt, pepper, and cumin; mix well. Add chicken, onion, celery, green pepper, and drained pasta; mix well. Serve immediately.

Serves 4

3 6-inch whole wheat tortillas
2 small heads, romaine lettuce, rinsed, drained, and torn into bite-size pieces
2 cups shredded cooked chicken breast
1 small tomato, seeded and diced (about 3/4 cup)
Ranch dressing with under 3 grams of sugar

Directions
Preheat oven to 450 F. Using a small, sharp knife or scissors cut tortillas into 3/4-inch strips. Place strips in a single layer on a baking sheet. Bake until crisp, about 3 minutes. Place baking sheet on a wire rack and cool completely.

Place lettuce in a large bowl. Pour on dressing and toss to coat. Divide lettuce evenly among serving plates; place chicken over lettuce. Top salads with tomato and tortilla strips. Serve immediately.

Serves 6

1/2 cup chickpeas
1/2 cup kidney beans
1/2 cup sliced cucumber
1/2 cup sliced red pepper
1-1/2 cup shredded purple cabbage
1 chicken breast
1/2 tsp curry powder
1 cup plain yogurt
1 tsp grated gingerroot
1 minced garlic clove
1/2 cup chopped mint leaves
Olive oil

Directions
Coat chicken with curry, sauté in oil, 6 minutes per side; cut into strips. For dressing, blend yogurt, ginger, garlic, and mint.

Toss everything together.

Serves 1