Carob is often miscategorized as a replacement for chocolate – but in truth it’s much more. Carob, collected from the pods of the tropical carob tree, is naturally sweeter and somewhat healthier than chocolate, but has a rich, nutty taste all its own. Whip up some carob treats this weekend and see for yourself!

Carob No Bake Cookies
1 cup sugar
4 tablespoons butter or margarine
1/4 cup evaporated milk or milk
1 1/2 cups quick oats
1/2 cup carob chips
3 tablespoons butter
1/2 teaspoon vanilla extract

In a small saucepan, bring sugar, butter and milk to a full boil. Boil for 1 minute. Meanwhile, put oats, chips, peanut butter and vanilla in a medium mixing bowl. Pour hot sugar mixture over the oat mixture and stir well. Drop by teaspoon onto waxed paper. Makes about 1 1/2 dozen cookies. Recipe may be doubled.

Carob Dog Treats
2 1/4 cups whole wheat flour
1/4 cup wheat germ
1 tbsp. peanut butter
1 large egg
1/4 cup olive oil
1/4 cup applesauce
2/3 cup beef or chicken broth
1 Tbsp. pure honey
1 tsp. molasses
Ungreased baking sheet
Wire rack
1 cup carob chips
Small saucepan
Waxed paper

Preheat the oven to 300 degrees F. Put 2 1/4 cups of whole wheat flour and 1/4 cup of wheat germ in a small bowl. Stir in 1 Tbsp. of peanut butter, 1 large egg, 1/4 cup of olive oil, 1/4 cup of applesauce, 2/3 cup of chicken or beef broth, 1 Tbsp. of pure honey and 1 tsp. of molasses. Turn the dough on to a lightly floured surface and knead it for two to three minutes. Roll or press the dough to a thickness of about 1/4-inch and cut it into rectangles or biscuit shapes. Place the dog treats on an ungreased baking sheet and bake them for 30 minutes. Remove them from the oven and allow them to cool on a wire rack. Melt 1 cup of carob chips in a small saucepan and dip each cooled treat into the melted mixture. Put the carob dog chips on a piece of waxed paper to set up.

Strawberry Carob Smoothie
1 cup carob
1 cup strawberries, fresh or frozen or raspberries
1 medium banana
1 teaspoon organic maple syrup
Place all ingredients in a blender or food processor and puree until smooth and creamy. Drink as is or chill before drinking. The smoothie can also be frozen in freeze pop containers.

Hot dogs are a 4th of July staple and delicious from the grill or the skillet…but let’s face it, if you’re chatting it up at a barbecue, you’re not gonna want to settle for just one.

So, for this special 4th of July edition of 1 Food 3 Ways, we give you three hot dogs that don’t pack in the fat or calories, but don’t skimp on flavor, either. So have 2, and enjoy your holiday!

Oscar Meyer Light Weiners Made w/ Turkey and Pork

Per 1 frank (45 g): 90 calories, 6 g total fat (2 g sat. fat), 30 mg cholesterol, 380 mg sodium, 1 g carb., 5 g protein

Applegate Farms Uncured Beef Hot Dogs
Per 1 frank (43 g): 80 calories, 6 g total fat (2.5 g sat. fat), 20 mg cholesterol, 380 mg sodium, 0 g carb., 5 g protein

Hebrew National 97% Fat Free Beef Franks
Per 1 frank (49 g): 45 calories, 1.5 g total fat (0.5 g sat. fat), 15 mg cholesterol, 370 mg sodium, 2 g carb., 6 g protein

Pasta is the ultimate in cheap eatin’, the fave of college kids and budget-conscious families everywhere. And even though there’s nothing inherently bad about the typical semolina pasta you chow down on at your favorite Italian joint, you can power-up your pasta fixation on the cheap by swapping regular pasta for nutrient-packed multigrain pasta. Multigrain pasta will work in your beloved spaghetti and alfredo, but the slightly nutty, complex flavors of multigrain pasta also lend themselves to taste creations all their own. Try these three healthy choices for a cost-saving yet delightfully different dinner!

Multigrain Pasta with Veggie Salad

1 box multigrain pasta
2 tablespoons oil
1 cup broccoli florets
1/2 cup green beans
1/2 cup diced carrots
1/cup diced tomatoes
1/2 cup sliced onions
1/2 cup frozen peas, thawed
1/4 teaspoon salt
1/4 teaspoon pepper
1/2 teaspoon dried oregano
1/4 teaspoon dried basil
5 ounces Italian dressing

1. Cook the pasta according the instructions located on the box.
2. Drain and toss with 2 tablespoons of oil, cool on a sheet pan.
3. Prepare all of the raw vegetables as listed. Combine with the dry seasonings in a large bowl. Dress with the Italian dressing.
4. Cover and chill then toss with the cooled pasta.

Multigrain Pasta with Sweet Potatoes and Leeks 
  12 ounces multigrain penne
4 teaspoons olive oil
3 leeks (white and light green parts), cut into half-moons
3 cloves garlic, thinly sliced
1/4 cup fresh sage, chopped
2 small sweet potatoes (about 1 pound), peeled and cut into 1/2-inch pieces
kosher salt and pepper
3/4 cup grated Parmesan
1/4 teaspoon ground nutmeg

1. Cook the pasta according to the package directions. Drain, reserving 1/2 cup of the cooking water.
2. Heat the oil in a large skillet over medium heat. Add the leeks and cook, stirring, until they begin to soften, 4 minutes. Stir in the garlic and sage and cook 2 minutes. Add the sweet potato, 1/2 teaspoon salt, and 1/2 teaspoon pepper and cook, covered, stirring twice, until just tender, 6 to 8 minutes.
3. Stir in 1/2 cup of the Parmesan and the reserved cooking water and simmer, stirring, until the potatoes are fully tender, 2 to 4 minutes.
4. Add the cooked pasta and nutmeg and toss. Divide among individual bowls and sprinkle with the remaining Parmesan and 1/2 teaspoon pepper.

Multi-Grain Pasta with Sicilian Salsa Verde, Cabbage, and Haricots Verts

1/2 14.5-ounce package multi-grain spaghetti (the Bon Appétit Test Kitchen used Barilla Plus) or whole wheat pasta
3/4 cup coarsely chopped Italian parsley
6 tablespoons olive oil, divided
3 tablespoons drained capers
3 anchovy fillets
3 garlic cloves, chopped, divided
6 cups thinly sliced savoy cabbage
1/2 12-ounce bag frozen haricots verts (slender green beans), thawed
1 1/2 cups grated Parmesan cheese, divided
Cook pasta in large pot of boiling salted water until just tender but still firm to bite, stirring occasionally. Drain, reserving 1 cup pasta cooking liquid.
Meanwhile, puree parsley, 4 tablespoons oil, capers, anchovies, and 1/3 of chopped garlic in mini processor.
Heat 2 tablespoons oil in large skillet over medium-high heat. Add cabbage; sauté until wilted, about 3 minutes. Add haricots verts and remaining garlic; toss 1 minute. Add 3/4 cup cheese, pasta, and 2/3 cup pasta cooking liquid, then parsley mixture from processor. Toss until sauce coats pasta, adding more pasta cooking liquid if dry, about 2 minutes. Season with salt and pepper. Serve, passing remaining 3/4 cup cheese separately.

After a hard workout (like, say, the little-more-than-5k JP Morgan Corporate Challenge our office ran yesterday evening) you definitely want to reward and rebuild your body with a balanced meal including both carbs and protein. Keep fat and cholesterol down by opting for veggie-rich meals with vegetarian sources of protein, like the almighty lentil.

Lentils are cheap and tasty – and the perfect protein punch to help you rebuild exhausted muscles after a tough workout. You’ll be winning races in no time!

 

Curried Spinach and Lentil Bake
1 cup(s)  chopped yellow onion
1 clove(s) garlic, finely chopped
3 tablespoon(s) olive oil
1 cup(s) basmati rice
2 teaspoon(s) curry powder
1 1/2 teaspoon(s) salt
1 teaspoon(s) freshly ground pepper
2 package(s) (10-ounce) frozen chopped spinach, thawed and liquid squeezed out
2 cup(s) cooked brown lentils
2 can(s) (13 1/2-ounce) coconut milk

Preheat oven to 350 degrees F. Cook onion and garlic clove in olive oil in a large heatproof skillet over medium-low heat until translucent. Stir in rice, curry powder, salt, and pepper; cook 2 more minutes. Add spinach, lentils, and coconut milk. Cover and bake, 30 to 40 minutes.

Moroccan Lentil Soup
2 onions, chopped
2 cloves garlic, minced
1 teaspoon grated fresh ginger
6 cups water
1 cup red lentils
1 (15 ounce) can garbanzo beans, drained
1 (19 ounce) can cannellini beans
1 (14.5 ounce) can diced tomatoes
1/2 cup diced carrots
1/2 cup chopped celery
1 teaspoon garam masala
1 1/2 teaspoons ground cardamom
1/2 teaspoon ground cayenne pepper
1/2 teaspoon ground cumin
1 tablespoon olive oil
1. In large pot saute the onions, garlic, and ginger in a little olive oil for about 5 minutes.
2. Add the water, lentils, chick peas, white kidney beans, diced tomatoes, carrots, celery, garam masala, cardamom, cayenne pepper and cumin. Bring to a boil for a few minutes then simmer for 1 to 1 1/2 hours or longer, until the lentils are soft.
3. Puree half the soup in a food processor or blender. Return the pureed soup to the pot, stir and enjoy!

Simple Lentil Salad
2 cups of dry lentils (green french lentils)
2 large bell peppers or 6 small mini ones, wash, seeded and cut into small cubes
1/2-1 large cucumber, washed and cut into small cubes
Handful of fresh Basil
A few leaves of borage, optional (an herb with a cucumber taste)

Dressing
1/4 cup of raw apple cider vinegar (or vinegar of your choice)
1/4 cup of extra virgin olive oil
1/2 teaspoon dry mustard
2 garlic cloves, peeled and put through a garlic press
Lots of salt and freshly ground pepper

Extra salt, pepper, vinegar and olive oil, if needed.

1. Soak lentils overnight, drain and rinse. Put into a pot and cover with water. Bring to a boil and cook until just soft. About 20-35 minutes.
2. Drain and rinse with cold water.
3. Add the vegetables and herbs to the lentils and gently stir in. Make up the dressing and toss with the lentil/vegetable mixture. Taste and adjust to taste. Enjoy right away, or chill and serve later.

Wheat berries sound and look like a delicious, exotic fruit, but in actuality they are the whole kernels of wheat – unprocessed by the grinding, baking, or roasting that can transform them into flour and other goodies. You can boil them like oatmeal and eat them straight (delicious with a dash of brown sugar!), or add them to salads, soups, or skillets for a nutty flavor and crunch. All hail wheat berries!

Basic Cooked Wheat Berries
2 cups hard red winter-wheat berries
7 cups cold water
1 teaspoon salt

1. Sort through wheat berries carefully, discarding any stones. Rinse well under cool running water. Place in a large heavy saucepan. Add water and salt.
2. Bring to a boil over high heat, then reduce heat, cover, and simmer gently for 1 hour, stirring occasionally. Drain and rinse. To serve hot, use immediately. Otherwise, follow the make-ahead instructions.

Wheat Berry Lentil Soup
1 1/2 cups French green or brown lentils, sorted and rinsed (see Tip)
4 cups vegetable broth
4 cups cold water
3 tablespoons extra-virgin olive oil
3 large large carrots, finely chopped
1 medium red onion, diced
3/4 teaspoon salt
1/4 teaspoon freshly ground pepper, plus more to taste
4 cloves garlic, minced
1 1/2 teaspoons ground cumin
1 1/2 cups Cooked Wheat Berries
1 bunch rainbow or red chard, large stems discarded, leaves roughly chopped
3 tablespoons lemon juice

1. Combine lentils, broth and water in a Dutch oven. Bring to a boil over high heat, reduce heat, cover, and simmer gently until the lentils are tender, but not mushy, 25 to 30 minutes (brown lentils take a little longer than green).
2. Meanwhile, heat oil in a large skillet over medium heat. Add carrots, onion, salt and pepper. Cook, stirring occasionally, until the vegetables begin to brown, about 15 minutes. Add garlic and cumin and cook, stirring constantly, for 30 seconds more. Remove from the heat.
3. When the lentils are tender, stir cooked wheat berries and chard into the pot. Cover and simmer until the chard has wilted, about 5 minutes. Stir in the carrot mixture and lemon juice.

Wheat Berry Salad with Red Fruit
1/3 cup freshly squeezed orange juice
1/3 cup dried cranberries
3 cups Cooked Wheat Berries, (recipe follows)
1 large Fuji apple, unpeeled, diced
1/2 cup pecan halves, toasted (see Tip) and coarsely chopped
3 tablespoons raspberry vinegar
3 tablespoons extra-virgin olive oil
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper

1. Combine orange juice and cranberries in a small bowl. Let stand for 15 minutes.
2. Combine wheat berries, apple and pecans in a large bowl; stir gently. Drain the cranberries, reserving the juice. Stir the cranberries into the wheat berry mixture.
3. Whisk the reserved orange juice, vinegar and oil in a small bowl until combined. Season with salt and pepper. Pour over the salad and stir gently to coat. Refrigerate for at least 30 minutes to allow the flavors to combine. Serve cold or at room temperature.