By Gail Watson, Contributing blogger … This week’s meatless meal is a traditional Asian dish with soba noodles. Made from buckwheat flour, soba noodles are a good source of protein and fiber. Tofu is a healthy plant based source of protein, but it can be substituted with shrimp, if desired. This flavorful dish comes together very quickly, and leftovers can be enjoyed cold the next day. Preparation time: 10 minutes

By Gail Watson, Contributing blogger … This delicious stew is low in fat and packed with fiber and you can make it in a snap using ingredients right out of your pantry. Serve it with crusty bread and a green salad to round out the meal. Preparation time: 10 minutes
Cooking time: 30 minutes Serves 4 1 tablespoon canola oil
2 cloves garlic, minced
1 medium yellow onion, chopped
1 cup of chopped tomatoes, fresh or canned
4 cups

  By Gail Watson, Contributing blogger… Vegetables filled samosas are typically deep fried, making them less than healthy. To lighten this dish I used phyllo dough and replaced the butter used between the sheets with egg white. The result is a crunchy crust with no added fats. Cauliflower, packed with vitamin C, is cooked and pureed with lite coconut milk, making it a flavorful and healthier alternative. Serves

By Gail Watson, Contributing blogger Dried fruit is a wonderful addition to any diet, especially when fresh is out of season. Get some fresh ideas on how to use dried fruit and the recipe for my Dried Fruit Pilaf. Sweet and Savory…
Sprinkle raisins in your morning oatmeal or yogurt, stir into a cookie recipe, or simply eat right out of hand. For a change of pace, think about adding dried fruits to some savory dishes. Dried cherries

By Gail Watson, Contributing blogger This Monday you can get a nutritious dinner on the table in less than 30 minutes. Often touted as a super food, quinoa is packed with protein and fiber. Steaming the broccoli rabe turns it a bright green and preserves vitamins A, C and K. The almonds add heart healthy fat and a delicious crunch. Lemony Almond Broccoli Rabe with Quinoa and Fresh Ricotta…
Prep time: 5 minutes
Cooking time: