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We're creating this section for quick and easy yet nutritious meals. Each basic recipe is followed by variations with the nutritive values of optional foods. You'll see that a little bit of vitamin know-how spikes the nutritive value of your meals significently. If you have any quick, low-fat dishes you would like to see included here, submit them to us for review. We'll run them through the Diet Planner software, make some suggestions, return the recipe to you for your approval, and credit your culinary creativity. Send the recipe to us at the address listed below.

The Hereditary Walford Potato

Serves 2, Preparation time: 15 minutes+1 hour unattended
1 large russet potato
1/3 cup nonfat yogurt
2 tablespoons buttermilk
1 teaspoon nonfat dry milk (op)
2 cloves minced garlic
2 tablespoons minced red onion
1 teaspoon Spike, or other all natural seasoning
pepper to taste
Preheat oven to 350 degrees.
Pierce the potato several times with a fork to facilitate even baking. Bake in a shallow dish or on the oven rack for 45 minutes to an hour, or untill a fork easily pierces the potato. Remove from oven and cool.
When cool, slice the potato in half, either lengthwise or across the waist. Carefully, so as not to tear the potato skin, scoop out the potato meat and mash. Mix in the yogurt, optional nonfat dry milk, and enough buttermilk to form a smooth, light stuffing. Add the garlic, onions, and your choice of seasonings. Gently stuff the potato skin. If you are using cheese, sprinkle on top.
Reheat the stuffed potato halves for 15 minutes.

NUTRIENT TOTALS: (including optional nonfat dry milk) 209 total calories, 4% calories from fat, 25% calories from protein, 72% calories from carbohydrates.
Fiber, 8% RDA; Cholesterol, 2% ODA; Vit. A, 6% RDA; Vit. B6, 29% RDA; Vit. B12, 51% RDA; Vit. C,44% RDA; Vit. E, 2% RDA; Calcium, 31% RDA; Iron, 7% RDA; Magnesium, 22% RDA; Sodium, 189.5 mg, 8% RDA; Zinc, 17% RDA

VARIATIONS: This is the basic starter kit. For variety, improvise with one or several of the following:
1/4 red pepper, finely chopped

Now watch the vitamin A and C soar! from just a little bit of red pepper. This is how we create Nutrient Dense meals.
NUTRIENT TOTALS: 214 total calories, 4% calories from fat, 23% calories from protein, 72% calories from carbohydrates.
Fiber 9% RDA; Cholesterol, 2% ODA; Vit. A, 27% RDA; Vit. B6, 31% RDA; Vit. B12, 51% RDA; Vit. C, 103% RDA; Vit. E, 3% RDA; Calcium, 31% RDA; Iron, 8% RDA; Magnesium, 22% RDA; Sodium, 8% RDA; Zinc, 17% RDA.

More variations: 1 tablespoon tomato paste, rich in fiber, Vitamin C and E, or
1 teaspoon worchestire sauce, or
1 teaspoon sap sago, feta, or parmesan cheese, finely grated
herbs: tarragon & tyme; or dill & oregano; marjoram & oregano; basil
The variety is only limited to your imagination!

Roy's Amazing Spaghetti

Serves 2, Preparation time, 20 minutes+15 unattended
1 small spaghetti squash
1 oz whole wheat spaghetti or udon noodles
1/2 onion, diced fine
4 cloves garlic, minced
1/2 bell pepper, chopped
3 medium-large shitake mushrooms (dried or fresh)
1 large tomato, chopped coarsely
1 10 oz fat-free spaghetti sauce
1/3 6 oz can tomato paste
1/4 cup (or to taste) fresh salsa
1/4 cup parsley, minced
Sap sago or parmessan cheese
Preheat oven to 350.
Pierce the spaghetti squash with a knife several times and place it in a shallow dish. Bake for 35 mintues, or untill a fork easily pierced the squash.
Meanwhile, lightly spray a medium skillet with olive oil. Place over a medium flame and saute the garlic and onions for 5 minutes, stirring frequently. Add a little water or broth if necessary. Add the bell pepper and shitake mushrooms. Cover and cook for 3 minutes. Remove cover and continue to saute, stirring frequently, untill the peppers are soft. Add the tomato and stir.
Prepare the noodles according to the instructions on the package. When done, drain well.
Heat the spaghetti sauce and the tomato paste in the microwave or in a small pot.
In a large pot, combine the noodles, spaghetti squash, the tomato sauce, salsa, and parsley. Stir well.
To serve, sprinkle a little grated sap sago cheese over the spaghetti.
NUTRIENT TOTALS: 400 total calories; 5% calories from fat, 13% calories from protein, 82% calories from carbohydrates.
Fiber 42% RDA; Cholesterol 0; Vit. A , 82% RDA; Vit. B6, 82% RDA; Vit. B12, 0; Vit. C, 201% RDA; Vit. E, 76% RDA; Calcium, 15% RDA; Iron, 40% RDA: Magnesium, 58% RDA; Sodium, 76% RDA; Zinc, 28% RDA.

VARIATIONS: To add Vitamin B12 to this recipe, you could add some lightly seared lean steak, or, for vegetarians, tempeh. Tempeh is a soy based food rich in B12 due to the fermenting process involved in its preparation. It comes in many flavors, is easy to prepare, low fat, and very nutritious. Most health food stores will carry tempeh.
2 ounces top round steak, fat trimmed, chopped, and lightly seared in a non-stick pan
NUTRIENT TOTALS: 470 total calories, 8% calories from fat, 21% caloried from protein, 71 calories from carbohydrates.
Fiber, 42% RDA; Cholesterol, 25% ODA; Vit. A, 82% RDA; Vit. B6, 97% RDA; Vit. B12, 115% RDA; Vit. C, 201% RDA; Vit. E, 76% RDA; Calcium, 15% RDA; Iron, 58% RDA; Magnesium, 65% RDA; Sodium, 78% RDA; Zinc, 61% RDA.
1/2 cup tempeh, chopped and lightly stir fried in a non-stick pan coated with olive oil spray
NUTRIENT TOTALS: total calories, calories from fat, calories from protein, calories from carbohydrates.
Fiber , 42% RDA; Cholesterol 0; Vit. A, 93% RDA; Vit. B6, 98% RDA; Vit. B12, 41% RDA; Vit. C, 201% RDA; Vit. E, 76% RDA; Calcium, 21% RDA; Iron, 52% RDA; Magnesium, 78% RDA; Sodium, 76% RDA; Zinc, 41%.

For more low-fat nutritious recipes, see Anti-Aging Meals

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