- Black Bean and Corn Salsa (Quick)
- Cranberry Salsa Dip with Non-fat Cream Cheese
- Tunisian Eggplant

- Baked Apples Stuffed with Ginger, Almonds and
     Pomegranate Juice
- Balsamic Strawberries
- Blueberry (or Mixed Berry) Crisp
- Carrot-Apple Cake
- Green Tea Cheesecake with Raspberries
- Oatmeal Cookies with A-Peel
- Persimmon Pudding With Lemon Sauce
- Pumpkin Loaf

- Chicken in Pumpkin-Seed Sauce
- Chili with Winter Squash
- Garbanzo Stew and Peanut Rice
- Marinated Turkey Breast
- Pumpkin Chili
- Roasted Fish with Charred Onion, Tomatos and
    Tapanade Vinaigrette
- Scallops in Ginger and Lime Sauce
- Southwestern Chicken Dinner (Quick)
- Sweet & Spicy Grilled Salmon with Mango, Papaya &
    Jicama Salsa
- Tadoori Chicken with Rice

- Cuban Black Beans
- Moroccan Stew with Sweet Potatoes in a Peanut Sauce
- Spinach Cheese Squares
- Spinach with Garbanzos, Raisins, and Pine Nuts
- Turkish Zucchini Pancakes

- Broccoli Salad with Arugula & Dried Cranberries
- Carrot and Apple Salad with Mint
- Crunchy Bok Choy Salad
- Edamame & Cilantro Salad with Shrimp
- Garbanzo Salad (Marinated)
- Garlicky Greens with Artichoke Hearts Salad
- Mango, Blueberry & Carmelized Onion Salad
- Moroccan Orange Olive Salad
- Persimmon Salad With Fennel
- Spicy Asian-Style Pasta Salad
- Spicy Pummelo Salad
- Sweet Potato Salad with Orange-Maple Dressing
- Where's Waldorf Salad #927

- African Chickpea and Spinach Soup
- African Chicken-Peanut Soup
- Calamari Pasta Sauce
- Caribbean Pumpkin and Black Bean Soup
- Carrot Soup with Toasted Almonds
- Cauliflower Tomato Sauce
- Chicken Chili Soup
- Corn-Salsa Soup
- Kabocha Pumpkin Bean Soup
- Mushroom Sauce
- Sweet Potato-Jalapeno Soup With Tomatillo Cream

- Caponata (Broccoli-Mushroom Relish)
- Garlicky Greens
- Roasted Broccoli & Cauliflower

Directions:
Steam broccoli until crisp-tender, about 4 minutes. Rinse under cold water; drain. Cool.

Whisk vinegar, honey and garlic in large bowl to blend. Season to taste with salt and pepper. Add red onion and cranberries to dressing. Let stand until onion softens slightly, at least 30 minutes.

Toss the argula with the olive to coat the leaves. Then add the broccoli and onion/cramberry dressing. Adjust seasonings and serve.

Makes 8 servings. Each serving provides about 80 calories, 1g protein, 2g fat (<1g sat), 0g cholesterol, 15g carbohydrates, 2g fiber, 80mg sodium, 185mg potassium, 40mg calcium.

Note: Best to make the broccoli and dressing ahead by a few hours to allow broccoli to chill and the onions and cranberries to blend with the vinegar.

Directions:
Heat heavy large skillet over medium-low heat. Add pepitas. Cover and stir frequently until seeds puff and begin to pop, about 5 minutes (do not brown). Transfer to a plate and allow to cool for about 5 minutes.

Meanwhile, heat oil in heavy frying pan over medium heat. Add the chicken, allowing it to lightly brown on each side.

Pour the pumpkin seeds into a small food processor. Add the salsa and puree. Add salsa/pumpkin seed puree to the frying pan making sure to distribute the sauce over and under all pieces of chicken. Grind a little pepper over each chicken piece. Turn the heat down to simmer, cover, and cook gently for about 15 minutes until the chicken is thoroughly cooked.

Makes 4 servings. Each serving provides about 372 calories, 34g protein, 22g fat, 7g carbohydrates, 1g fiber, 607mg sodium, 221mg potassium, 14mg calcium.

Directions:
Heat oil in a large skillet over medium-high heat. Add the onion and saute until it starts to brown, about 5 minutes. Add the mushrooms and broccoli. Cook 3 minutes.

Meanwhile, slice the chard and set aside. Then, in a small bowl, combine the tomato sauce, vinegar, garlic, sugar, raisins, pine nuts, and capers. Add the tomato mixture to the skillet, along with the chard. Cook another 2-3 minutes, stirring 3 or 4 times. Season to taste with salt and pepper.

Transfer the Caponata to a container and set aside to cool to room temperature. Serve immediately, or cover and refrigerate until ready to serve.

Makes 6 cups. Each cup provides about 150 calories, 4g protein, 8g fat (1g sat), 0mg cholesterol, 17g carbohydrates, 4g fiber, 380mg sodium, 520mg potassium, 50mg calcium.

Directions:
Mix together the lime zest, lime juice, soy sauce, cilantro, ginger, and onion in a small bowl. Add fish or shellfish. Stir to cover.

Place olive oil in skillet, heat and add fish and sauce. Cover and simmer until opaque (less than 10 minutes). Be sure not to overcook. Serve over rice.

Makes about 3 servings. Each serving provides about 140 calories, 19g protein, 6g fat (<1g sat), 40mg cholesterol, 4g carbohydrate, <1g fiber, 840mg sodium, 440mg potassium, and 100mg calcium.

Directions:
Cook shallots, bay leaf, ginger, curry powder, and thyme in butter in a 2- to 3-quart heavy saucepan over moderately low heat, stirring occasionally, until shallots are softened and pale golden, 6 to 8 minutes. Add a little of the broth if needed to prevent sticking.

Meanwhile, peel potato and apple, and cut into 1-inch cubes.

Add potatoe and apple to shallot mixture along with carrots, broth, water, salt, and pepper to bring to a boil. Reduce heat and simmer, covered, until carrots are tender, 20 to 25 minutes.

Meanwhile, toast the almonds slightly either in the oven or a frying pan over medium heat.

Discard bay leaf. Using blender, food processor, or hand blender, puree until smooth. Serve soup sprinkled with almonds.

Makes about 8 cups. Each cup provides about 90 calories, 3g protein, 5g fat (3g sat), 21g carbohydrate, 2g fiber, 430 mg sodium, 230mg potassium, and 40mg calcium.

Directions:
Cook pasta in large pot of boiling salted water until tender but still firm to bite, stirring occasionally. Drain very well. Transfer to large bowl.

Whisk 3 tablespoons sesame oil, honey, soy sauce, vinegar and cayenne pepper in small bowl to blend. Season with salt. Mix half of dressing into pasta. Heat remaining 1 tablespoon oil in heavy large pot over medium-high heat. Add bell peppers, peas and onion and saute until just beginning to wilt, about 2 minutes. Add vegetables to pasta. Mix in peanuts, basil and enough dressing to coat. Serve, passing any remaining dressing separately.

Makes 8 servings. Each cup provides about 328 calories, 11g protein, 10g fat, 53g carbohydrate, 6g fiber, 381mg sodium, and 297mg potassium.

Directions:
Soften butter in 9x9-inch Pyrex pan. Use some to grease the pan and place the remainder in mixing bowl. Add sugar, eggs, and vanilla to the butter. Whip together until creamy.

Meanwhile, grind or grate the carrots and apple. Add these to the batter, along with the flour, baking powder, baking soda, cinnamon, and salt. Mix together until just blended. Avoid overbeating, as this will cause cake to be tough.

Pour batter into greased/buttered pan and bake at 350-degrees F. for 40 minutes or until cake springs back when touched lightly with finger.

Cool for at least 10-20 minutes before serving.

Makes about 15 servings. Each serving provides about 135 calories, 3g protein, 5g fat (3g sat fat), 21g cholesterol, 19g carbohydrate, 2g fiber, 155mg sodium, 30mg calcium, and 30mg potassium.

Directions:
Sprinkle coconut in 1 layer in a shallow frying pan and toast, stirring constantly, until evenly golden, 8 to 10 minutes. (Watch carefully; edges burn quickly.)

Cut peel, including most of white pith, from pummelo with a sharp knife. (Peel is very thick.) Using your hands, split pummelo from center of one end, like an orange. Pull off interior pith and remove segments 1 at a time, then remove segment membranes and any small seeds, separating pulp. (Fruit may remain in small clumps.) Add pummelo pulp to turkey.

Whisk together lime juice, fish sauce, sugar, coconut cream, chiles, and 1/8 teaspoon salt in a small bowl, then stir into pummelo mixture.

Place spinach on plate and scoop 3/4 cup of pummelo/turkey mixture on top of spinach.

Top with toasted coconut and serve.

Makes about 8 lunch-size servings. Each serving provides about 183 calories, 12g protein, 7g fat (5g sat fat), 21g cholesterol, 22g carbohydrate, 3g fiber, 75mg calcium, 487mg sodium, and 794mg potassium.

Directions:
Place grated zucchini in colander. Sprinkle zucchini with salt and let stand 30 minutes to drain. Squeeze zucchini between hands to remove liquid, then squeeze dry in several layers of paper towels.

Combine zucchini, chopped green onions, eggs, flour, chopped dill, parsley, tarragon, and pepper in medium bowl. Mix well. Fold in crumbled feta cheese. (Zucchini mixture can be prepared 3 hours ahead. Cover tightly and refrigerate. Stir to blend before continuing.) Fold chopped walnuts into zucchini mixture.

Preheat oven to 300 degrees F. Place baking sheet in oven. Spray large nonstick skillet with olive oil spray. Heat skillet over medium-high heat. Drop zucchini mixture into skillet by heaping tablespoonfuls. Fry until pancakes are golden brown and cooked through, about 3 minutes per side. Transfer each batch of pancakes to baking sheet in oven to keep warm. Serve pancakes hot.

Each pancake provides 71 calories, 3g fat (0g sat), 20mg cholesterol, 9g carbohydrates, 3g protein, 2g fiber, 195mg sodium, 222mg potassium, and 53mg calcium.

Directions:
Saute onions in olive oil until slightly browned. Add the tomato sauce, tomatoes (undrained), wine, lemon juice garlic, basil, and calamari. Simmer for about 10 minutes. Serve over pasta.

Yield: 4 servings. Each serving provides 250 calories, 20 grams protein, 8 grams fat, and 2 grams fiber.

*You can obtain same flavor with a dash of cayenne pepper and 1 tsp. sherry.

NOTE: You can substitute frozen scallops and/or frozen shrimp for the calamari.

Directions:
Saute the cauliflower in olive oil for about 3-5 minutes until barely golden. Add the garlic, bay leaves, basil, and tomato sauce or tomato puree. Simmer covered for about 15 minutes. If the sauce becomes too dry, add a little water or chicken broth. You can also add a small can of tomato sauce, but this may overpower the subtle flavors in this sauce.

While the sauce is simmering, grate the cheese (if you plan to use it). Serve cauliflower sauce over the spaghetti (or other cooked grain) and top with a couple of tablespoons (1/8 cup) of cheese (optional).

Makes about 4 1-cup portions (includes cheese. Each cup of sauce provides about 150 calories, 7 grams protein, 8.5 grams fat, and 5 grams fiber.

Directions:
Cut the onion and saute' in the olive oil using a large skillet or Dutch oven until light brown. Meanwhile, chop the garlic and wash the greens. Remove and discard the tough stems from the greens and cut the leaves into 1/2 inch strips. Add the greens and garlic and a splash of water if greens are not still wet from washing. Cover to steam for 2 minutes. Uncover, add tamari, and saute' for 3 minutes. Serve hot or refrigerate overnight.

Yield: 6 servings. Each serving provides about 135 calories, 6 grams protein, 6 grams fat, 5 grams fiber, and 22 grams carbohydrate.

Note: This recipe is from a wonderful book by Frances Moore Lappe' (co-authored with her daughter Ann), entitled Hope's Edge -- the Next Diet for a Small Planet (Tarcher Putnam, 2002).

Directions:
Butter two 8-inch pyrex dishes with some of the butter. Grate or chop the rest. Mix together the blueberries, lemon rind, and 1/4 cup brown sugar. In a separate bowl, mix together the butter, 3/4 cup brown suger, flour, oats, salt, cinnamon, and nutmeg. Pour the fruit mixture into the greased baking dishes and cover with flour/oat mixture. Bake at 375-degrees for 45-60 minutes (until top is lightly browned).

Makes 12 portions. Each portion provides about 235 calories, 2g protein, 45g carbohydrate, 6g fat, and 3g fiber.

Notes: This is one of our favorite "healthier" desserts, which we have adapted from Vegetarian Cooking for Everyone by Deborah Madison. It's lower in fat and higher in fiber than most, and also a good source of antioxidant anthocyanadins ... the blue/purple pigments that give berries their characteristic color. The lemon rind is an essential ingredient ... adding a refreshing zest as well as protective limonene.

Directions:
Mix ingredients together, let marinate for at least 20 minutes before serving. Poor off marinade and serve plain or over low fat vanilla frozen yogurt and/or angel food cake.

Yield: 16 1/2-cup servings. Each serving provides 4 calories, 0.5 grams protein, 0.3 grams fat, 2 grams fiber, and 8 grams carbohydrate.

Directions:
Prepare the vegetables. Combine all the ingredients together. Refrigerate for 4-6 hours or overnight. Stir once to distribute the marinade, thus improving the flavor. Remove from refrigerator about one hour before serving to maximize the flavor.

Makes 5 cups or 10 1/2-cup portions, each 1/2-cup portion providing about 150 calories, 6 grams protein, 4 grams fat, 24 grams carbohydrate, and 4 grams fiber.

Notes:
Originally published in the Eater's Guide - Nutrition Basics for Busy People by Candy Cumming and Vicky Newman, this is a great dish for holiday potlucks! The combinations of flavors, colors, and textures are very appealing...and nourishing!

You can prepare this salad very quickly, but you do need to let it marinate for at least 4 hours and preferably overnight for full flavor development.

Make a double recipe so you can eat leftovers for a quick lunch or dinner. A cup of this salad along with a slice of crusty bread makes a complete meal.

The garbanzos are very rich in fiber and folic acid; the onions provide allium compounds (thought to block action of cancer causing chemicals); the red pepper are rich in carotenoids; the raisins add iron.

Directions:
Heat the oil in a 6-quart soup pot or casserole over medium-high heat, add the leeks, and saute for 5 minutes or until softened. Add the garlic and cumin, lower the heat, and cook for another minute. Add the sweet potatoes, 6 cups stock, jalapeno, salt and pepper and simmer, covered, over medium heat for 20-25 minutes or until sweet potatoes are very tender.

Puree the soup in the pan with a hand beater or in a food processor or blender. Add the remaining cup of chicken stock if the soup is too thick. Return the soup to the pot if necessary and bring it to a simmer. Add the lime juice, brown sugar (if desired), and corn kernels. Cook the soup for 3 minutes more. Taste for seasoning.

To make the Tomatillo Cream, combine in a small bowl the yogurt, salsa, 1 tbsp. of the cilantro, and the salt and pepper.

To serve, ladle the soup into bowls and garnish with a tbsp. of tomatillo cream, a sprinkling of the corn kernels, the remaining chopped cilantro and a squeeze of fresh lime.

Makes 8 cups. Each cup provides about 260 calories, 7 grams protein, 3 grams fat, 52 grams carbohydrate, and 7 grams fiber.

Notes:
Another wonderful recipe from one of our favorite cookbooks, The California Cook by Diana Rossen Worthington (Tantam, 1994). A hit at any holiday potluck, you can also make a meal out of this beautifully colored soup, served along with whole-grain rolls and a crispy salad.

As nourishing as it is delicious, the yams are rich in protective carotenoids and fiber, and the corn adds a subtle crunch plus additional fiber. Southwestern seasonings plus the tartness of the Tomatillo Cream provide just the right contrast to the natural sweetness of the yams and corn.

You can prepare this soup up to 3 days ahead, but the Tomatillo Cream and garnish need to be prepared within a hour or so of serving.

Directions:
Prepare the vinaigrette by mixing the oil, orange peel, orange juice, vinegar, and salt together in a salad bowl. Then slice the bottom off the fennel bulb, reserving some of the green leaves. Remove the tough outer leaves from the bulb. Then quarter and slice the bulb as thinly as possible. Chop finely a teaspoon or two of the reserved green fennel leaves. Place the fennel bulb and leaves in a salad bowl and toss immediately to coat all surfaces with the vinaigrette dressing.Then cut a small amount off the top and bottom of the persimmons. Slice each persimmon (skin and all) into 1/4 inch thick rounds and then into quarters. Add the persimmons to the salad bowl and toss gently to coat all pieces of persimmon with the dressing. Taste and adjust the seasoning if needed. You may want slightly more orange peel, orange juice, and/or balsamic vinegar. Also, if your orange is not very sweet, you may want to add a pinch or two of sugar.

Makes 4 cups. Each cup provides about 115 calories, 1 gram protein, 4 grams fat, 22 grams carbohydrate, and 5 grams fiber.

Notes:
Consider adding a cup of fresh chopped watercress to this salad for extra flavor and color. As a dark green leafy vegetable, it adds extra nutrients.

About 98% of the persimmons sold in the U.S. are grown in California. The two main types of persimmons are Hachiyas and Fuyus. Hachiyas are oval with a teardrop shape, while Fuyus are more flat and tomato-like in shape.

Skin color is not an indication of ripeness, since persimmons turn bright orange before they are mature. Ripe Hachiyas are as soft as an overripe avocado. Fuyus can be eaten while firm or soft, much like an apple, skin and all.

Ripen persimmons at room temperature in a loosly closed bag to the appropriate stage for their variety. Turn fruit occasionally as it ripens. Refrigerate ripe fruit, unwashed, in a plastic bag, or freeze.

Fennel, which is sometimes called anise or finocchio, has been a Mediterranean favorite since the time of the ancient Romans. The fennel plant looks like a flattened bunch of celery with a large, white bulbous base and feathery green leaves.

The raw bulb is crunchy and celery-like in texture; both bulb and leaves have a slighly sweet, licorice-like taste. The licorice flavor is pronounced in raw fennel bulbs, milder when the vegetable is cooked.

"Fennel seed is unparalleled at relieving intestinal gas," according to Judith Benn Hurley, author of The Good Herb (Morrow, 1995).

Directions:
To prepare the pudding, cut the persimmons in halves. Peel and remove the fibrous section in the center. Spoon out the pulp and mash it in a mixing bowl. In a large measuring cup or on a piece of wax paper, measure out the flour and add to it the salt, soda, and cinnamon. Set aside.

Next, add the sugar, egg, oil, milk, vanilla, and flour mixture to the persimmons. Beat to a thin batter. Stir in the raisins. Turn into a greased 8.5-inch casserole, cover tightly and bake on a cookie sheet (to prevent spills) at 350-degrees F. for one hour.

While the pudding is baking, prepare the lemon sauce by combining the cornstarch, sugar, lemon peel, and water in a small saucepan. Cook in the microwave or over low heat until the sauce is thickened, whisking frequently to insure a smooth texture. Remove from heat. Blend in the lemon juice and margarine.

Best if served warm with hot lemon sauce, but also good cold. Makes 9 portions. Each portion provides about 240 calories, 4 grams protein, 5 grams fat, 49 grams carbohydrate, and 4 grams fiber.

Notes:
This pudding is something like the traditional plum pudding, very moist and rich-tasting though relatively low in fat. The Hachiya persimmon must be very soft when used or it will pucker your lips because the fruit is very astringent when not ripe. Ripe Hachiyas are as soft as an overripe avocado, unlike the Fuyu persimmon which can be eaten firm like an apple. Typically, persimmons are in season from October through December.

Rinse, drain, and pick over the cranberries, discarding all that are soft or bruised. Place them in your food processor and pulse until finely chopped, but not mushy. Transfer to a bowl. Stir in green onions, jalapenos, sugar, cilantro, ginger, and lemon juice. Cover and refrigerate for 4 hours to allow the flavors to blend and develop. If you taste this dip immediately after making it, you will find the flavor too sharp and tart. The flavor mellows and sweetens over time.

To serve, arrange the salsa around the block of cream cheese. Garnish the top of the cream cheese with cilantro and cranberries.

Makes 2 cups or 16 portions (each with 1 tbsp. salsa and 1/2 tbsp. cream cheese). Each portion provides about 25 calories, 1 gram protein, 0 grams fat, 5 grams carbohydrate, 0.5 gram fiber.

Notes:
This beautifully-colored dip is refreshingly delicious with a surprising mixture of flavors! You can prepare this on crackers for your guests, or let your guests serve themselves. To prepare yourself, spread 1/2 teaspoon of cream cheese on each cracker and top each with 1 teaspoon salsa.

We have found that Philadelphia Brand Free is the best tasting fat-free cream cheese. You may also want to experiment with some of the reduced-fat cream cheese varieties, some of which are very tasty.

Saute the onions in olive oil until translucent. Add garlic, salsa, yams, black beans, cumin, broth, and soup. Bring to a simmer. Stir in chicken and peanut butter. Makes 10 cups or 6 portions. Each portion provides about 415 calories, 27g protein, 13g fat, and 9g fiber. Count each portion as 1 vegetable serving.

*If you prefer flavor of fresh sweet potatoes, you can prepare these quickly by peeling and cutting fresh sweet potatoes into half-inch cubes (enough to make 2 cups raw). Put into microwave-safe dish, add about an inch of water, cover, and microwave on high for 3-5 minutes until slightly softened.

Notes:
This rich-tasting soup is rich in fiber and protective nutrients, including carotenoids and fiber. The chicken and peanut butter add protein making this soup a full meal in a bowl.

Whisk all ingredients to blend in a small bowl. Season dressing to taste with salt and pepper.

Steam sweet potatoes in batches until potatoes are just tender, about 10 minutes per batch. Transfer sweet potatoes to large bowl. Cool to room temperature. Add green onions, parsley, pecans, and all raisins. Pour dressing over, toss gently to blend. Season salad to taste with salt and pepper. (Can be made 2 hours ahead. The salad can remain at room temperature up to two hours before serving.)

Makes 12 portions. Each portion provides about 230 calories, 3g protein, 40g carbohydrates, 7g fat, and 4g fiber. Count each portion as 1 1/2 vegetable servings and 1/2 fruit serving.

Prepare pasta. While pasta is cooking, saute mushrooms in olive oil until barely golden. Add tomatoes, spinach, beans, and chicken breast. Simmer together for about 10 minutes. Serve sauce over pasta. Top with cheese. Serve.

Makes 4 portions. Each portion provides about 510 calories, 44g protein, 10g fat, and 11g fiber. Count each portion as 3 vegetable servings.

Notes:
This nourishing dinner is very quick to prepare. It's both colorful and flavorful, with plenty of fiber from the vegetables and beans.

Cut each olive and each date in half. Almond slivers are toasted by tossing in dry, heated skillet. Juice one of the oranges. Peel and cut the remaining five oranges into 8 to 12 pieces each. Press two garlic cloves (or mince). Chop parsley. Toss all ingredients together. Serve immediately or best refrigerated for couple hours before serving. Makes 6 portions. Each portion provides about 160 calories, 3g protein, 31g carbohydrates, 0.5g fat, and 5g fiber. Count each portion as 2 servings of fruit.

Notes:
The oranges are rich in protective nutrients, including vitamin C and folate. And the unusual combination of flavors will delight your palate.

To prepare dressing, combine first 6 ingredients in a large bowl; stir well with a whisk. To prepare the salad, crumble noodles; discard seasoning packet. Combine crumbled noodles, peanuts, bok choy, and the remaiing ingredients in a large bowl. Drizzle dressing over a salad; toss gently to coat. Serve immediately. Yield: 5 1-cup servings.

Each cup provides about 170 calories, 7g protein, 6g fat, 25g carbohydrates, and 3g fiber. Count each cup as 1 1/2 servings of vegetables.

Notes:
This colorful salad is rich in protective carotenoids, including lutein from the bok choy. Both the red pepper and bok choy are excellent sources of vitamin C, which is important for a healthy immune system. The peanuts and peanut butter add protein, and the noodles round out this salad making it a meal in itself! (adapted from Cooking Light, August 2001)

Saute chopped onion in olive oil until translucent. Add salsa, corn, peas, broth and garlic, and simmer for 5-8 minutes. Puree half of mixture in blender with cilantro. Return pureed mixture to rest of soup. Simmer for another 5 minutes. Ready to serve.

Makes approximately 8 one-cup servings. Each one cup contains: 133 calories, 4.5 g protein, 21 g carbohydrates, 3 g fiber, 4.5 g fat. Count each cup as 1 1/2 servings of vegetables toward your 5-9 serving daily goal.

Notes:
Two cups makes a very quick and nourishing dinner served with some crusty bread and some lower fat cheese like feta, along with a salad. Key protective nutrients in this soup include folate, fiber, and the protective carotenoid lutein.

In a large skillet, saute onion and garlic in oil until onion begins to soften, about 5 minutes. Meanwhile, toast the pine nuts in a small iron skillet over medium heat stirring them constantly so they do not burn. Add garbanzo beans, spinach, raisins, pine nuts, nutmeg, salt, and pepper to the onion and garlic mixture. Saute over medium heat for about 5 minutes until heated through.

Makes 4 portions (each a generous cup). Each portion provides approximately 330 calories, 12 grams protein, 8 grams fat, 60 grams carbohydrates, and 11 grams fiber.

Notes:
Not only is spinach a rich source of protective carotenoids, chlorophyll, and fiber, but it also contains a phytochemical that has been reported to inhibit the growth of human breast cancer cells. Both onions and garlic are rich sources of allium compounds that may decrease reproduction of tumor cells and block action of cancer causing chemicals. Garbanzo beans are rich in fiber and contain isoflavones, which have been reported to decrease the risk of estrogren-related (breast, ovarian) cancers.