Cooking Recipes Articel

Eating plenty of fruits and vegetables can help you ward off heart disease
stroke and certain types of cancer. Include dark green
leafy vegetables
yellow
orange and red fruits and veggies
cooked tomatoes and citrus fruits. If you consume 2
0
calories a day
aim for at least nine servings or 41/2 cups of fruits and vegetables.

Try mangos and sweet potatoes. Mangos are high in fiber
have no cholesterol or saturated fat and are high in potassium and beta-carotene. They help replenish energy. Sweet potatoes are the most nutritious and heart-healthy vegetable
according to the National Center for Science in the Public Interest. They're fat-free
cholesterol-free
low in sodium and high in fiber. Besides the great taste
the sweet potato is a wonderful source of vitamins A
C and E. Cumin is a good source of iron and cumin seeds promote a healthy digestive system.

Spring Salad with Chutney Dressing and Sweet Potato-Cumin Crisps

1 (9-ounce) bottle mango chutney (about 1 cup)

1/2 cup reduced-fat sour cream or mayonnaise

1/2 cup plain lowfat yogurt

1/4 cup finely chopped fresh cilantro or mint

8 to 10 cups mixed spring greens

1 apple
thinly sliced

1 cucumber
sliced

Golden raisins and toasted cashews

Sweet Potato-Cumin Crisps

1 cup Bruce's Sweet Potato Pancake Mix

2 teaspoons toasted cumin seeds

1/4 teaspoon Bruce's Ma Cayenne Red Pepper

1 cup water

2 tablespoons vegetable oil

Prepare Sweet Potato Cumin Crisps; set aside. For dressing
combine chutney
sour cream
yogurt and cilantro; mix well. Refrigerate until ready to serve. At serving time
toss greens with dressing and arrange on salad plates with apple and cucumber slices. Sprinkle raisins and cashews over each serving and serve sweet potato crisps on the side. Makes 6 servings.

Note: For a main dish salad
toss 3 cups of cubed cooked chicken with some dressing and arrange on plates with greens.

Combine all ingredients in a bowl; mix well. Spray an 8-inch nonstick skillet or omelet pan with cooking spray and place over medium heat. When pan is hot
add 2 tablespoons batter and tilt quickly to spread evenly. Cook until golden brown
about 2 minutes
then turn and cook on other side until golden brown and crisp around edges. Repeat with remaining batter
spraying pan as needed to prevent sticking. Place rounds in a single layer on paper towels after removing from skillet
then place in a single layer on a lightly greased cookie sheet. Bake in a 325ฐ oven for 10 to 15 minutes or until crisp and dry. Cool before serving. Makes about 1 dozen.