Guru Goddess

What You Need:

6 small beets
2 tbsp of water
1/2 C olive oil and vinegar dressing
1 tbsp maple syrup
1 Gala apple, quartered, cored and sliced thin
1 Granny Smith apple, quartered, cored and sliced thin
4 C of baby arugula

How to Make It:

Place the beets into a shallow microwave safe bowl.
Add the water and cover the bowl loosely with a lid or plastic wrap.
Microwave on high 5 minutes or until the beets are easily pierced with a fork.
Allow the beets to cool enough to handle.
Run under cool water and gently rub off the skins.
Cut the beets into 1 inch chunks.
Whisk together the dressing and syrup in a large salad bowl.
Add the apples and arugula and toss coat well.
Divide the salad into small salad bowls and top each salad with the beet chunks.

Makes 6 servings

Just the word salad makes us think “healthy.” This is not always the case though. For instance those deli salads we love may not be very healthy. We have no idea how much fat, sugar or sodium may be in those types of salad. This salad however is quite healthy. Arugula is an herb from the mustard family. It has darker leaves and has a mustard pepper flavor. If you can’t find arugula your favorite type of greens including spinach or lettuce may be used in its place. Do not mix the beets into the salad before serving or it will give your salad a purple tint that may not be pleasing to those eating it.

Preparation Time: approximately 20 minutes
Cooking Time: approximately 5 minutes
Total Time: approximately 25 minutes

Nutritional Information: (approximate amounts per serving)
Calories 175; Fat 10g; Saturated Fat 2g; Carbohydrates 21g; Protein 3g; Fiber 2g;
Cholesterol 3 mg; Sodium 193 mg

What You Need:

2 tsp light butter
3/4 C of shallots, chopped
1 (28 oz.) can diced tomatoes
2 Tbsp tomato paste
1 (14 1/2 oz.) can fat free reduced sodium chicken broth
2 Tbsp fresh dill, chopped

How to Make It:

Place the butter into a saucepan placed over medium heat.
When the butter has completely melted stir in the shallots.
Reduce the heat to medium low and cover the saucepan.
Sauté the shallots for 5 minutes or until tender.
Stir in the tomatoes with their juice and the tomato paste.
Pour in the broth and stir well.
Adjust the heat to medium high and bring the mixture to a boil.
Reduce the heat to medium low and simmer for 5 minutes.
Remove from the heat and stir in the dill before serving.

Makes 6 servings

This light but tasty soup is a great side kick to any sandwich. For an even healthier lunch serve this soup with a light salad. Remember soup is not only a comfort food but can provide nutrients and vitamins our bodies need to stay healthy. If you prefer you may use regular butter and regular chicken broth and onions may be used in place of the shallots.

Preparation Time: approximately 10 minutes
Cooking Time: approximately 10 minutes
Total Time: approximately 20 minutes

Nutritional Information: (approximate values per serving)
Calories 439; Fat 1g; Saturated Fat 0g; Carbohydrates 9g; Protein 2g; Fiber 1g;
Cholesterol 2 mg; Sodium 666 mg

What You Need:

6 C of water
1 C of sugar
6 firm pears, peeled, cored and cut in half
1 lemon rind strip
3 tbsp pear juice

How to Make It:

Pour the water into a large saucepan placed over medium heat.
Stir in the sugar and bring the water to a simmer stirring to dissolve the sugar.
Add the pears and return to a simmer.
Reduce the heat to low and add the lemon rind strip.
Simmer for 25 minutes or until the pears are as tender as you like.
Remove the pears with a slotted spoon and place them in a bowl.
Cover and chill until ready to serve.
Bring the pear liquid to a boil over high heat.
Cook the liquid for about 20 minutes or until it turn into a syrup and is reduced to about 1 C.
Strain the mixture through a sieve then cover and chill for at least 30 minutes.
When ready to serve stir the pear juice into the syrup mixture and pour it over the pears.

Makes 6 servings

This is a simple but elegant way to serve a fruit side dish. Everyone will love it and it gives at least 1 serving of fruit in your daily diet. If you are serving to adults you may use pear flavored liqueur or brandy instead of the pear juice. Try making this recipe using other fruits such as apples, peaches or even plums.

Preparation Time: approximately 15 minutes
Cooking Time: approximately 45 minutes
Cooling Time: approximately 30 minutes
Total Time: approximately 1 hour 30 minutes

Nutritional Information: (approximate values per serving)
Calories 237; Fat 0g; Saturated Fat 0g; Carbohydrates 68g; Protein 0g; Fiber 2g;
Cholesterol 0 mg; Sodium 2 mg

What You Need:

1 qt. sugar free vanilla ice cream, softened
1/4 C malted milk powder
1 qt. sugar free chocolate ice cream
1/3 C fat free fudge topping
1 C malted milk balls, chopped

How to Make It:

Place the vanilla ice cream into a bowl.
Add the malted milk powder and stir until blended in well.
Spread the chocolate ice cream evenly into the bottom of a spring form pan.
Drop the topping by spoonfuls over the top of the chocolate ice cream.
Sprinkle half of the chopped malted milk balls evenly over the top.
Spread the vanilla ice cream evenly over the milk balls.
Freeze for at least 4 hours being sure the ice cream if firm before removing.
Remove the sides of the pan and garnish with the remaining milk balls before serving.

Makes 16 servings

Who says you have to leave chocolate or desserts out when trying to eat healthy? You don’t have to deprive yourself of those oh so decadent desserts if you make good food choices in the rest of your diet. Low fat, fat free and sugar free ingredients are a great way to incorporate desserts of any kind into a healthy nutritious diet. So enjoy a great cake like this one once in while and keep in line with healthy living while enjoying some of the finer things in life.

Preparation Time: approximately 10 minutes
Freezing Time: approximately 4 hours
Total Time: approximately 4 hours 10 minutes

Nutritional Information: (approximate values per serving)
Calories 204; Fat 4g; Saturated Fat 3g; Carbohydrates 35g; Protein 6g; Fiber 1g;
Cholesterol 26 mg; Sodium 109 mg

What You Need:

1 (1 lb.) pork tenderloin
2 sweet potatoes cut into French fries
1/3 C of barbecue sauce
1/4 C of fresh cilantro, chopped
2 tsp olive oil
1/2 tsp chili powder

How to Make It:

Allow the oven to preheat to 500 degrees.
Line 2 rimmed baking sheets with foil and spray the foil lightly with a non stick cooking spray.
Place the barbecue sauce in a bowl, add the cilantro and mix until blended well.
Brush the pork with the barbecue mixture on all sides and place on one of the baking sheets.
Place the potatoes into a bowl.
Pour the oil over the potatoes and sprinkle in the chili powder then toss to coat the potatoes.
Spread the potatoes evenly over the second baking sheet.
Place the potatoes on the bottom rack of the oven.
Place the pork tenderloin on the top rack.
Roast both for 10 minutes, then toss the potatoes again and turn the roast over.
Return to the oven and roast the potatoes for 8 minutes or until tender.
Remove the potatoes to a serving bowl and keep warm.
Roast the tenderloin for 15 minutes longer or until cooked through.
Place the roast on a platter and let stand for a few minutes before cutting.

Makes 4 servings

As a whole we eat more meat than our bodies really need. This pork tenderloin is a leaner cut of meat helping to remove some of the fat we ingest through our beloved meat. Pork is a great source of protein and the sweet potatoes are a wonderful source of vitamins. They take the place of regular potatoes that are full of starch and not quite as healthy for us.

Preparation Time: approximately 15 minutes
Cooking Time: approximately 25 minutes
Total Time: approximately 40 minutes

Nutritional Information: (approximate values per serving)
Calories 345; Fat 9g; Saturated Fat 3g; Carbohydrates 39g; Protein 25g; Fiber 3g;
Cholesterol 71 mg; Sodium 237 mg