SIDE DISHES

ROASTED PEPPER, SUN-DRIED TOMATO GOAT CHEESE TART

Ingredients

6 ounces fresh goat cheese

2 tablespoons roasted red pepper

2 tablespoons sun-dried tomatoes

1 cup whole milk ricotta cheese

3 tablespoons grated romano cheese

3 tablespoons chopped roasted pine nuts

2 tablespoons chopped fresh thyme

2 eggs, lightly beaten

Salt and pepper to taste

2 tablespoons Benefibre

Instructions

Heat oven 350°. Generously butter four 5-ounce ramekins or custard cups. Combine goat cheese, peppers, tomatoes, ricotta, romano, pine nuts, thyme, salt and pepper in a bowl. Blend Benefibre into eggs. Add to cheese mixture and mix well. Divide cheese mixture; fill each ramekin full. Bake 30 minutes. Cool for 5 minutes.

Yield: 4 servings

SAUTÉED SPINACH WITH GARLIC AND LEMON ZEST

Ingredients

2 pounds spinach

3 tablespoons extra virgin olive oil

3-inch long strip lemon zest, blanched for 30 seconds, drained, finely sliced crosswise

2 large cloves garlic, bruised

1 tablespoon sea salt

1 teaspoon fresh-milled white pepper

¼ teaspoon crushed red pepper

2 tablespoons Benefibre

Instructions

Wash spinach thoroughly in several changes of water to remove sand. Discard any yellow leaves; cut off and discard the stems. Drain but do not dry the spinach leaves. Select a very large skillet that will accommodate all the spinach and allow you to toss it freely. Warm the oil in the skillet over medium heat. Add the lemon zest and garlic. Saute until the garlic is colored but not browned, about 5 minutes. Increase the heat to medium-high. Add the spinach and sprinkle with Benefibre. As soon as it is all in the pan, toss it quickly with a wooden spoon. Coat the leaves with the hot oil until they wilt, but do not cook the spinach through. The leaves should not collapse into a mass from the heat; they should still retain their shape even though they will wilt. Remove the skillet from heat. Add salt and pepper to taste and serve.

Yield: 4 servings

SPANISH RICE

Ingredients

1 onion, chopped

1 red bell pepper, chopped

1 green bell pepper, chopped

1 clove garlic, minced

2 tablespoons tomato paste

1 cup bouillon

4 cups cooked brown rice or barley

2 tablespoons Benefibre

1 6-ounce can diced green chiles

½ cup sliced pimento-stuffed olives (optional)

chopped cilantro for garnish (optional)

Instructions

Combine the onion, peppers, garlic, tomato paste and bouillon in a pot. Bring to a boil, reduce the heat and simmer, covered, 5-10 minutes, or until the vegetables are softened. Stir in the rice or barley and Benefibre and cook 5-10 minutes more to blend the flavors. Add the chilies and olives, if using; serve garnished with cilantro if desired.

Yield: 4-6 servings

BARBEQUE BEANS AND BARLEY

Ingredients

1 onion, chopped

2 cloves garlic, minced

1 can beer

½ cup ketchup

½ cup brown sugar

2 tablespoons Worcestershire sauce

½ teaspoon liquid smoke flavoring, or to taste

½ teaspoon cinnamon

2 cans pinto beans, drained

2 cups cooked barley

2 tablespoons Benefibre

Instructions

Bring the onion, garlic, beer, ketchup, brown sugar, and seasonings to a boil and boil gently 10 minutes or until thickened. Stir in the beans, barley and Benefibre and simmer 10 minutes more.

Yield: 4-6 servings

MAIN DISHES

SESAME-CRUSTED CHICKEN

Ingredients

6 chicken breasts, skin removed

Marinade:

1 cup soy sauce

1 cup frozen orange juice concentrate

2 teaspoon minced garlic

Crumb coating:

1 teaspoon 5 spice powder

1 cup cracker meal

¼ cup bread crumbs, unseasoned

¼ cup sesame seeds

Teriyaki glaze:

1 cup brown sugar

½ cup soy sauce

3 tablespoons Benefibre

¼ cup sherry or white wine

1 teaspoon minced garlic

Instructions

Preheat oven to 350 degrees.

For marinade: Combine soy sauce, orange juice and garlic. Whisk together; add chicken and marinate overnight.

For crumb coating: Mix together the 5 spice, cracker meal, bread crumbs and sesame seeds. Drain chicken (do not reserve marinade). Dredge chicken pieces in coating mixture and place on greased baking pan in a single layer. Bake chicken, uncovered, for 40 minutes.

For glaze: Combine in a saucepan the brown sugar, soy sauce, sherry or white wine and minced garlic and bring to a boil, then simmer for about 10 minutes or until sauce reduces to a glaze. Remove from stove and cool slightly. Add Benefibre and mix well.

After 40 minutes, remove chicken from oven. Brush glaze generously over chicken, making sure to cover all pieces. Continue baking another 15 minutes.

Yield: 6 servings

SWEET POTATO BISQUE

Ingredients

This recipe is for those 19 years and older.

8 cups bouillon

1 onion, chopped

2 stalks celery, chopped

3 pounds sweet potatoes, peeled and cut into ½" pieces

1 tablespoon mild curry powder

2 teaspoons thyme

1 teaspoon freshly ground black or white pepper

pinch cayenne, to taste

3 tablespoons Benefibre

¼ cup brandy (optional)

2 cups soy milk or light coconut milk

Instructions

Combine the bouillon, onion, celery, sweet potatoes, and spices in a large pot. Bring to a boil, reduce the heat and simmer, 30-40 minutes, or until the potatoes are soft. With a slotted spoon, remove about 2 cups of the vegetables and set aside. Puree the remaining soup with a hand blender until smooth. Return the vegetables to the pot, stir in the Benefibre, brandy (if using) and soy milk or coconut milk, and heat through.

Yield: 6-8 servings

EASY VEGGIE BURGER CHILI

Ingredients

4 frozen veggie burgers

1 28-ounce can crushed tomatoes

1 16-ounce bag frozen pepper-onion mix

1 16-ounce can pinto beans or other small beans

2 cups frozen corn

1 tablespoon chili powder

1 teaspoon ground cumin

pinch cayenne, to taste

2 tablespoons Benefibre

Cooked whole grains of your choice (optional)

Instructions

Break the veggie burgers into bite-size chunks. Combine them with the tomatoes, pepper-onion mix, beans, corn and spices in a large pot. Bring to a boil and simmer 5 minutes or more. Stir in the Benefibre and serve over the cooked whole grains if desired.

Yield: 4-6 servings

QUICK VEGETABLE CURRY

Ingredients

½ cup bouillon

2 16-ounce bags frozen mixed stir-fry vegetables

1 tablespoon mild curry powder

Pinch cayenne, or to taste

1 16-ounce can chick peas

juice of one lime

2 tablespoons Benefibre

2 cups light coconut milk or yogurt

Cooked brown rice or other whole grains of your choice

Bottled mango chutney (optional)

Instructions

Combine the bouillon, frozen vegetables and spices in a large pot. Bring to a boil and simmer, covered, until they are crisp tender, 5-10 minutes. (Check your frozen vegetable bags for suggested times.)

Stir in the chick peas and the lime juice. Add the Benefibre, coconut milk or yogurt; if using the yogurt, stir it in just before you serve the curry. Serve over brown rice or other whole grains, with chutney if you wish.

Yield: 4 servings

Variation: Add shrimp or other seafood of your choice.

SOUPS

MEDITERRANEAN QUINOA SOUP

Ingredients

8 cups bouillon

1 onion, chopped

2 stalks celery, chopped

1 teaspoon oregano

1 teaspoon ground cumin

pinch cayenne, or to taste

1 cup quinoa

grated rind and juice of 2 lemons

1 16-ounce can artichoke hearts, drained

3 tablespoons Benefibre

Lemon slices or wedges for garnish (optional)

Chopped fresh mint leaves (optional)

Instructions

Bring the bouillon, onion and celery to a boil and simmer 10 minutes. Add the spices, quinoa and lemon rind and simmer 20-30 minutes, or until the quinoa is tender. Cut the artichoke hearts into bite-size pieces and add to the soup along with the lemon juice and Benefibre; simmer 5 minutes more. Serve garnished with lemon slices and mint leaves, if desired.

Yield: 6-8 servings

SALMON AND CORN BISQUE

Ingredients

1 onion, chopped

4 cups bouillon

2 medium red potatoes, cut into ½" chunks

1 teaspoon oregano

¼ teaspoon thyme

pinch cayenne, or to taste

½ cup oatmeal

½ cup chopped red bell pepper

1 pound salmon steak or fillet, skinned and cut into 1"-2" chunks

2 cups fresh or frozen kernels of corn

3 tablespoons Benefibre

freshly ground black pepper to taste

paprika for garnish (optional)

Instructions

Combine the onion, bouillon, potatoes, spices, oatmeal and in a large pot. Bring to a boil, reduce the heat and simmer, uncovered, 15-20 minutes or until the potatoes are just tender. Puree briefly with the hand blender, but do not eliminate all chunks of potato. Add the red bell pepper and raise the heat just enough to return the soup to boiling. Stir in the salmon, corn and Benefibre, reduce the heat and simmer about 5 minutes, or until the largest salmon chunks are opaque in the center. Ladle into bowls and sprinkle with black pepper to taste and a pinch of paprika.

Yield: 6-8 servings

RED PEPPER SOUP

Ingredients

6 cups bouillon

1 onion, chopped

4 cloves garlic, minced

2 stalks celery, chopped

4 red bell peppers, cut in chunks

1 pound red potatoes, cut in chunks

1 tablespoon chili powder

pinch cayenne or hot sauce, to taste

3 tablespoons Benefibre

Instructions

Combine all of the ingredients except the Benefibre in a large pot. Bring to a boil, reduce the heat and simmer 30-40 minutes, or until the vegetables are very soft. Stir in the Benefibre. Blend with a hand blender until smooth. Adjust the seasonings and serve.

Yield: 6-8 servings

MARYLAND CRAB SOUP

Ingredients

1 onion, chopped

2 cloves garlic, minced

1 green pepper, chopped

3 stalks celery, chopped

6 cups bouillon

1 29-ounce can tomato sauce

1 teaspoon oregano

pinch of cayenne (to taste)

2 potatoes, diced

2 carrots, sliced

1 cup fresh or frozen kernels of corn

½ pound crab meat

3 tablespoons Benefibre

½ cup Italian parsley, chopped

Freshly ground black pepper

Instructions

Cook the onions, garlic, green pepper and celery in ½ cup of the bouillon to soften, 5-10 minutes. Add the remaining bouillon, tomato sauce, seasonings, potatoes and carrots; bring to a boil, reduce the heat and simmer 20 minutes, or until the vegetables are tender.

Stir in the corn, crabmeat, Benefibre and parsley and simmer 5 minutes. Serve with ground pepper to taste.

Yield: 6-8 servings

SALADS

CRANBERRY SWEET POTATO SALAD

Ingredients

For the salad:

2 pounds sweet potatoes, cut into ½" chunks

1 small red onion, chopped

1 stalk celery, chopped

½ cup dried cranberries

For the dressing:

1 tablespoon Dijon-style mustard

2 tablespoons mango chutney

¼ cup yogurt

2 tablespoons Benefibre

2 tablespoons cider vinegar

Instructions

Steam the sweet potatoes until they are just tender, about 15-20 minutes. As soon as they are done, rinse them with cold water to stop the cooking and drain. Combine with the other salad ingredients and chill until ready to serve.

Combine the dressing ingredients and stir into the salad.

Yield: 4 servings

ASIAN ASPARAGUS SALAD

Ingredients

For the salad:

1 pound asparagus

1 red bell pepper, chopped

2 stalks celery, chopped

1 cup canned baby corns, drained

2 cups cooked brown rice

For the dressing:

¼ cup rice vinegar

2 tablespoons Benefibre

2 cloves garlic, minced in a garlic press

2 tablespoons soy sauce

1 tablespoon grated fresh gingerroot

½ teaspoon hot sauce, or to taste

Instructions

Break the tough ends off the asparagus and cut stalks into 1" pieces. (Diagonal cuts look attractive.) Steam the asparagus for 8 minutes, or until just crisp-tender. (Alternatively, cook in boiling water for 3-4 minutes.) Rinse the cooked asparagus in cold water and drain.

Combine the dressing ingredients.

Mix the asparagus with the remaining salad ingredients in a serving bowl and stir in the dressing.

Yield: 4 servings

CURRIED WILD RICE SALAD

Ingredients

2 tablespoons lemon juice

1 teaspoon mild curry powder

½ cup no-fat mayonnaise

2 tablespoons Benefibre

2 cups cooked wild rice

½ cup golden raisins

½ cup green pepper, chopped

1 cup seedless grapes

1 bunch green onions, sliced

¼ cup chopped Italian parsley

Instructions

Make the dressing: Combine the lemon juice, curry powder, mayonnaise and Benefibre and mix well.

Combine the remaining ingredients and stir in the dressing.

Yield: 4 servings

TABBOULEH

Ingredients

For the salad:

1 cup uncooked bulgur

1 teaspoon ground cumin

1 clove garlic, minced

2 cups boiling bouillon

1 bunch green onions, sliced

1 cucumber, chopped

2 tomatoes, chopped

1 cup chopped Italian parsley

For the dressing:

¼ cup lemon juice

2 tablespoons Benefibre

½ cup plain yogurt

Hot sauce to taste

Instructions

Combine the bulgur, cumin and garlic in a bowl. Stir Benefibre into the boiling bouillon, stir into the bulgur mixture and let sit 20 minutes, or until most of the liquid is absorbed and bulgur is soft. Drain off excess liquid. Combine with the remaining salad ingredients.

Mix the dressing ingredients together and stir into the bulgur mixture; serve at room temperature or chilled.

Yield: 4 servings

DESSERTS & SNACKS

FRUITY OATMEAL BARS

Ingredients

3 cups quick-cooking oats

1 teaspoon cinnamon

¼ teaspoon cloves

2 cups chopped mixed dried fruits (apricots, dates, raisins, etc.)

½ cup chopped pecans (optional)

1½ cups apple butter (available in the jam section of supermarkets)

6 tablespoons Benefibre

Instructions

Preheat the oven to 350°. Mix the oats, cinnamon and cloves in a large bowl. Stir in the dried fruits and nuts.

Combine the apple butter and the Benefibre and stir well. Stir the apple butter mixture into the oats and fruits, and mix with a large spoon or your hands until all the ingredients are well blended and the oats are moistened with the apple butter.

Spread the mixture into an 8" by 13" non-stick pan and pat it down so you have an even layer covering the pan. Bake for 20 minutes, or until very lightly browned. (Do not overcook!)

Immediately cut into 2" squares but do not try to remove from the pan. Allow the bars to cool, then go over the cuts with a knife again. Remove the bars from the pan with a small spatula and store in a closed container. They're even better on the second day.

Yield: 24 2"-bars

FROSTY FRUIT SMOOTHIE

Ingredients

1 cup orange juice or other fruit juice

1 tablespoon Benefibre

1 banana

2 cups frozen fruit of your choice -- peaches, berries, melon, or whatever you have.

Instructions

Place the juice and Benefibre in a blender and blend 30 seconds. Add the banana and blend until smooth. Blend in the frozen fruit.

Yield: 2 servings

SUSHI RICE PUDDING WITH BERRIES

Ingredients

½ cup sushi rice

1½ cup water

1 quart soy milk

2 egg yolks

½ cup sugar

2 tablespoons Benefibre

1 teaspoon vanilla extract

¼ cup berries

Instructions

Rinse starch from rice. Cook rice in water at a slow simmer for 5-10 minutes until all water is absorbed. Dissolve Benefibre in soy milk, pour into rice, and cook uncovered on low heat until rice is creamy. Stir to prevent sticking. Combine egg yolks & sugar in a bowl. Remove rice from heat. Slowly stir in egg mixture. Return pot to low heat for 4-5 minutes. Stir in vanilla and garnish with berries.

Yield: 4-6 servings

BANANA RICE PUDDING

Ingredients

2-4 ripe bananas, sliced

2 cups cooked brown rice

½ cup milk or soy milk

2 tablespoons brown sugar

¼ teaspoon vanilla extract

¼ teaspoon cinnamon

2 tablespoons Benefibre

Instructions

Combine all ingredients in a microwaveable dish and microwave on high for 3-4 minutes, or until the bananas are soft and the rice is heated through. Serve warm or at room temperature.

Yield: 4-6 servings