Turkey and Vegetable Gumbo


4 oz turkey sausages, cut into 1-inch slices
1 onion, chopped
2 garlic cloves, peeled and minced
2 celery stalks, sliced crosswise
1 red bell pepper, seeded, deribbed and chopped
2 teaspoons chili powder
1 tablespoon chopped fresh thyme
1 tablespoon chopped fresh oregano
1 bay leaf
1/2 teaspoon salt
1/4 teaspoon hot pepper sauce
12 oz sliced okra
3 large tomatoes, peeled, seeded and diced
1/2 cup uncooked pearl barley
3 cups chicken stock or reduced sodium chicken broth


  1. Coat a large nonstick saucepan with nonstick cooking spray and place over medium heat. Add the sausage and saute until browned all over and no longer pink in the center, about 5 minutes.
  2. Add the onion, garlic, celery and bell pepper. Saute until the vegetables are tender, about 5 minutes.
  3. Add the chili powder, thyme, oregano, bay leaf, salt, hot pepper sauce, okra, tomatoes, barley and stock or broth and bring to a boil. Reduce the heat to low and simmer, stirring frequently, until the gumbo thickens and the barley is tender, about 30 minutes. Remove and discard the bay leaf.
  4. To serve, divide among 4 individual bowls.

Makes 4 servings.

Source: Cooking for Healthy Living


Apple Cinnamon Breakfast Quinoa


2 tsp butter or vegan buttery spread
1 cup diced unpeeled apples
3/4 cup unsweetened almond milk (or dairy milk)
2 tbsp dried currants or raisins
2 tbsp sliced almonds
2 tsp coconut sugar, pure maple syrup or liquid honey
1/2 tsp each ground cinnamon and vanilla
1-1/2 cups cooked quinoa


  1. Melt butter in a small non-stick skillet over medium heat. Add apples. Cook and stir for about 2 minutes, until apples begin to soften.
  2. Add milk, currants, almonds, coconut sugar, cinnamon and vanilla. Mix well and cook until bubbly around edges but not boiling.
  3. Add cooked quinoa. Continue to cook, stirring often, until some of the milk has been absorbed and mixture thickens, about 2 minutes.
  4. Serve hot topped with more cinnamon, if desired.

Makes 2 servings.

Source: Yum & Yummer

Three-grain Raspberry Muffins


1/2 cup rolled oats
1 cup 1 percent low-fat milk or plain soy milk
3/4 cup all-purpose (plain) flour
1/2 cup cornmeal, preferably stone-ground
1/4 cup wheat bran
1 tablespoon baking powder
1/4 teaspoon salt
1/2 cup dark honey
3 1/2 tablespoons canola oil
2 teaspoons grated lime zest
1 egg, lightly beaten
2/3 cup raspberries


  1. Preheat the oven to 400 F. Line a 12-cup muffin pan with paper or foil liners.
  2. In a large microwave-safe bowl, combine the oats and milk. Microwave on high until the oats are creamy and tender, about 3 minutes. Set aside.
  3. In a large bowl, combine the flour, cornmeal, bran, baking powder and salt. Whisk to blend. Add the honey, canola oil, lime zest, oats mixture and egg. Beat just until moistened but still slightly lumpy. Gently fold in the raspberries.
  4. Spoon the batter into the muffin cups, filling each cup about 2/3 full. Bake until the tops are golden brown and a toothpick inserted into the center of a muffin comes out clean, 16 to 18 minutes.
  5. Transfer the muffins to a wire rack and let cool completely.

Makes 12 servings.

Source: Mayo Clinic Dash Diet

Vegetarian Casserole with Vegetables and Wheat Berries


1 lb wheat berries
12 cups water
2 lb eggplant, cut into 1/2-inch cubes
28 oz canned diced tomatoes
4 zucchini, cut crosswise into 1/2-inch-thick slices
2 onions, cut into 1/2-inch thick slices and separated into rings
1 green bell pepper, stemmed, seeded, and cut into 3/4-inch squares
1 red bell pepper, stemmed, seeded, and cut into 3/4-inch squares
1/4 cup canned pitted olives, drained and sliced
4 garlic cloves, minced
1/4 teaspoon cayenne pepper
1/4 cup chopped fresh flat-leaf (Italian) parsley
2 tablespoons red wine vinegar
6 fresh flat-leaf (Italian) parsley sprigs


  1. In a large pot, combine the wheat berries and water. Bring to a boil, reduce heat to low, cover, and simmer until most of the water has been absorbed and the wheat berries are chewy and tender, about 1-1/2 hours. Drain.
  2. Preheat an oven to 400°F (200°C).
  3. In a large ovenproof casserole or roasting pan, combine the eggplant, tomatoes and their juice, zucchini, onions, bell peppers, olives, garlic, and cayenne. Mix thoroughly. Cover and bake, stirring once or twice, until the vegetables are tender, about 1 hour.
  4. To serve, stir the chopped parsley and vinegar into the vegetables. Divide the wheat berries among individual plates. Top each with an equal amount of the vegetables. Garnish with a parsley sprig.

Makes 6 servings.

Source: Mayo Clinic

Breakfast Oatmeal with Nuts, Fruits and Yogurt


3/4 cup water
1/2 cup old-fashioned rolled oats
dash of salt
1 tablespoon fresh orange juice
2 teaspoons honey, divided
2 tablespoons 2% reduced-fat Greek yogurt
2 crumbled saffron threads
1 tablespoon chopped unsalted pistachios
1 tablespoon chopped dried figs


  1. Bring 3/4 cup water to a boil in a medium saucepan. Stir in oats and dash of salt. Reduce heat and simmer 5 minutes, stirring occasionally. Remove pan from heat, and stir in orange juice and 1 teaspoon honey.
  2. Combine Greek yogurt and saffron threads in a small bowl, stirring with a whisk or spoon. Let sit, stirring occasionally, 5 minutes or until threads begin to “bloom” and yogurt turns yellow.
  3. Dollop yogurt on top of oatmeal. Sprinkle with pistachios and figs. Drizzle with 1 teaspoon honey.

Makes 1 serving.

Source: Everyday Wholegrain