1 Tbsp. vegetable oil
1 cup chopped onion
1/2 cup chopped green bell pepper
1/2 cup chopped yellow bell pepper
1 clove garlic, minced
1 pound ground turkey breast
1 (14.5 ounce) can diced tomatoes
1 can (15-16oz) pumpkin puree
1 1/2 Tbsp. chili powder
1/2 tsp ground black pepper
1 dash salt
1/2 cup shredded reduced fat cheddar cheese (optional)

Heat the oil in a large skillet over medium heat, and saute the onion, green bell pepper, yellow bell pepper, and garlic until tender. Stir in the turkey, and cook until evenly brown. Drain, and mix in tomatoes and pumpkin. Season with chili powder, pepper, and salt. Reduce heat to low, cover, and simmer 20 minutes.

If desired, top with cheddar cheese to serve.

Serves 6

1/2 cup red-wine vinegar
1/3 cup olive oil
1/2 tsp salt
1/4 tsp ground pepper
2 pounds fresh shiitake mushrooms, stems removed, caps halved
1 1/2 cups quinoa
1 tsp salt
3 cups water
1 pound baby spinach
6 ounces feta cheese, crumbled

Preheat broiler and move oven rack to 4 inches below broiler. Line a jelly roll pan or rimmed cookie sheet with foil, nonstick foil if you have it.

Combine the vinegar, oil, 1/2 teaspoon salt, and pepper in a small bowl. Combine half of the dressing mixture with the shitake mushrooms and reserve the rest of the dressing.

Spread mushrooms over pan and place under broiler. Broil until the mushrooms are tender and most of the liquid has evaporated. Toss the mixture occasionally for even cooking.

Meanwhile, combine water, quinoa, 1 teaspoon of salt in a medium saucepan and bring to a boil. Cover and reduce heat to medium heat and cook until quinoa is done and all liquid is absorbed, about 15 to 20 minutes.

To serve:
Place fresh spinach in a large bowl. Add the hot shiitake mushrooms, hot quinoa, and the remaining dressing. Toss well – the heat from the hot foods will wilt the spinach perfectly.

Serves 4-6

1 whole chicken, 3-4 pounds, cleaned and prepped for roasting
1 tsp. paprika
1 tsp. ground cumin
1 tsp. ground coriander
1 Tbsp mild chili powder
1/4 tsp. cinnamon
1 pinch cayenne pepper
1/4 tsp salt

Preheat oven to 425*F.

Combine the seasonings in a small bowl and blend well.

Loosen the chicken skin and rub the spice mixture on the meat.

Place bird on a rack in a roasting pan and bake for 20 minutes. Reduce heat to 350*F and continue baking until the chicken skins begins to get crisp. Baste with pan juices. Make a foil tent to cover the chicken and return to oven. Check after another 20 minutes and baste with pan juices. Bake until done. Chicken will be golden, crispy, and a thermometer inserted in the meaty part of the thigh will read 165*.

Most of the fat will drain away from the chicken and the meat will be lean. Discard skin. Serve the breast meat to the South Beachers and the dark meat to the rest of the family. Lucky you!

Serves 4 to 6

1 small sweet potato, peeled and cut into long 1/2-by-1/4-inch-thick fries
1 teaspoon olive oil
1 teaspoon mild curry powder
3/4 teaspoon salt
1/4 teaspoon finely grated lime zest
one lime wedge

Preheat the oven to 425 F. Combine all ingredients in a large zip-top bag, except lime wedge. Shake until fries are well coated.

Spread in a single layer on a foil-lined baking sheet; bake until fries are golden brown, about 20 minutes. Serve with a lime wedge to squeeze over fries if desired.

4 cups  green beans, trimmed (about 12 ounces)
3 Tbsp extra-virgin olive oil
1/4 cup  minced garlic
2 tsp  paprika
1 pound raw shrimp, peeled and deveined
2 16-ounce cans  large butter beans, or cannellini beans, rinsed
1/4 cup  sherry vinegar, or red-wine vinegar
1/2 tsp salt
1/4 cup  chopped fresh parsley, divided
Freshly ground pepper, to taste

To steam shrimp: Bring 1 inch of water to a boil in a large saucepan. Put green beans in a steamer basket, place in the pan, cover and steam until tender-crisp, 4 to 6 minutes.

Meanwhile, heat oil in a large skillet over medium-high heat. Add garlic and paprika and cook, stirring constantly, until just fragrant but not browned, about 20 seconds. Add shrimp and cook until pink and opaque, about 2 minutes per side. Stir in beans, vinegar and salt; cook, stirring occasionally, until heated through, about 2 minutes. Stir in parsley and sprinkle with black pepper.

Serves 6

1 Tbsp olive oil
2 red bell peppers – cored and cut into 1/2 inch strips
2 green bell peppers – cored and cut into 1/2 inch strips
4 cloves garlic, slivered
2 oz Serrano ham or other Spanish ham, chopped
1/4 tsp cayenne pepper
1 1/2 lb shrimp, peeled and deveined
1/2 cup sherry
salt and pepper to taste
3 Tbsp flat leaf parsley, chopped

Heat olive oil in a large nonstick skillet over medium heat. Add bell peppers and saute until soft. Add garlic and cook for one minute. Add ham and cayenne and cook another minute.

Heat another skillet or saucepan over medium high heat and add a little bit of water. Add shrimp and cook until seared, turning over once until cooked through.

Add shrimp with liquid to the skillet with peppers. Increase heat to high, then add the sherry. Cook about 2 minutes to allow alcohol to evaporate from sherry. Remove from heat and garnish with parsley.

Serves 4

2 large green bell peppers
1 green or red chile
4 large tomatoes
1 hothouse cucumber
1/3 cup chopped flat leaf parsley
1/2 tsp cumin
2 Tbsp olive oil
3 Tbsp fresh lemon juice
salt and fresh pepper to taste

Roast bell peppers and chile under a broiler unti charred, turning over. Remove and place in a plastic bag and allow to cool. Peel skins, cut and remove seeds. (wear plastic gloves when handling the chile pepper). Coarsely chop and set aside.

Peel, seed, and dice the tomatoes and cucumber. Combine with peppers in a medium serving bowl. Add remaining ingredients and toss gently. Let stand about 15 minutes before serving.

Works as a side dish, or serve with vegetable crudites as an appetizer. Also good to top baked or grilled fish.

Serves 6

1 bag fresh cranberries (12 oz)
1 cup water
your favorite artificial sweetener equal to 1 cup sugar
1/4 tsp salt

Wash cranberries and place in saucepan. Add remaining ingredients. Bring to a boil over medium heat, stirring frequently. Cranberries will begin to pop, becoming thick as they cook. Keep stirring until the mixture reaches the consistency you prefer – about 5 to 10 minutes.

Makes about 8 small servings.

1 c chopped onion
1 c coarsely chopped carrots
2 cloves garlic, minced
6 c reduced-sodium chicken broth
4 c coarsely chopped fresh kale (about 8 ounces)
1/4 tsp salt
1/8 tsp black pepper
1 1/2 c cubed cooked chicken (about 8 ounces)
1 medium tomato, seeded and chopped
1/2 cup dry red lentils
1 Tbsp snipped fresh basil

Spray a large nonstick saucepan with cooking spray and heat over medium heat.   Add onions, carrots, and garlic and cover.  Cook until tender, stirring occasionally, about 7 to 9 minutes.

Add chicken broth and bring to a boil.  Reduce heat, then cover and simmer about 10 minutes.

Stir in kale, salt and pepper.  Bring to a boil again, then reduce heat to simmer another 10 minutes.

Add remaining ingredients.   Simmer an additional 5 or 10 minutes until the lentils are done and the kale is tender.

Note: red lentils cook quickly.  If you substitute other lentils, you’ll need to add them earlier when you first add the chicken broth and cook according to your lentil package cooking directions.

Serves: 6

2 lbs plum tomatoes, cut into wedges
1 medium red onion, thinly sliced
1/4 cup fresh basil leaves
2 Tbsp olive oil
1 Tbsp balsamic vinegar
salt and black pepper to taste

Combine all ingredients in serving bowl and toss well to serve.

This is especially delicious with heirloom variety tomatoes if you get lucky.

Serves 4