nuts

Most store-bought chicken salad is made with lots of mayonnaise. But our recipe loses much of the mayo but not the great taste.

Makes 6 side dish servings or 4 main dish

Once called "the gold of the Incas" and believed to increase the stamina of their warriors, quinoa (keen-wah) is an ancient "grain" fairly new to the U.S. market. Quinoa is ideal for vegetarians and omnivores alike because it's a complete protein--it contains all 9 essential amino acids.

It's also a good source of fiber, magnesium (reduces heart disease risk and helps ward off migraines), manganese (good for bone health), and iron. Quinoa is gluten free, so if you're following a gluten-free diet, this is the food for you!

Ingredients:
1 cup quinoa (cooked with all-natural vegetable broth as suggested on package *)
1/2 cup diced red bell pepper (cut into 1/4-inch dice)
1/3 cup toasted sliced almonds
1/3 cup dried apricots, coarsely chopped (7 to 8 apricots)
2 tablespoons thinly sliced scallions, optional
1/2 teaspoon kosher salt
1/2 to 1 teaspoon ground cumin
1/4 teaspoon ground coriander
1 1/2 tablespoons fresh lemon juice
1 tablespoon extra virgin olive oil
1 tablespoon honey
Freshly ground black pepper

*The amount of broth needed will depend on your quinoa product. Read package directions for the suggested amount of liquid (it may range from 1 1/4 cups to the more likely 2 cups liquid per 1 cup quinoa). The cooking time may also vary depending on the brand you select. As a rule of thumb, the suggested time will range from 10 to 15 minutes with an instruction to let stand 5 to 10 minutes until the quinoa fully absorbs all the liquid. When fully cooked, the quinoa will "sprout."

Instructions:
1. Place quinoa in a fine-mesh strainer and rinse very well several times in cold water. Drain well and set aside.

2. In a medium saucepan, bring the broth to a boil. Stir in quinoa, cover, and simmer until the liquid is absorbed, for the time suggested on the package. Turn off the heat and let quinoa remain in the covered saucepan until all the liquid is absorbed and the quinoa is fluffy, 5 to 10 minutes.

3. Transfer quinoa to a salad bowl and fluff slightly with a fork every few minutes until the grains cool.

4. Gently stir in the bell pepper, almonds, apricots, scallions as desired, salt, cumin, and coriander until well combined. In a small bowl, whisk together the lemon juice, olive oil and honey. Stir into the quinoa mixture until the grains are well coated. Season with additional salt and pepper to taste.

Nutrition:
200 calories, 7g fat (0.5g saturated), 210mg sodium, 30g carbohydrates, 3g fiber, 6g protein, 15% vitamin A, 30% vitamin C, 15% iron

Makes 3 dozen small wontons; serving size: 3 wontons

Looking for a new twist on a traditional Thanksgiving treat? Turn your sweet potatoes into bite-sized treats. Sweet potatoes are loaded with beta-carotene, which is converted to vitamin A, an antioxidant, in the body. Vitamin A is good for the immune system, cell development and eye health.

Ingredients:
1/2 cup chopped yellow onion
1 garlic clove minced
1 tsp canola oil
2 to 3 sweet potatoes baked and skinned (enough for 3 cups)
1/4 cup greek yogurt
1 tsp cinnamon
1 tsp vanilla
2 tbsp molasses
Wonton wraps
Pecan halves
Egg white
Low sodium soy sauce or stone ground mustard

Instructions:
1. Preheat oven to 400 degrees. Spray baking sheet with cooking spray.

2. Sauté garlic and onion in canola oil until onion is translucent. Combine with potatoes, yogurt, cinnamon, vanilla and molasses. Stir or whip until smooth.

3. Put one tbsp of sweet potato mix in the center of a wrap. Top with a pecan, then fold corners of wonton wrap to center. Seal wonton with egg white. Place on baking sheet.

4. Bake for 10 minutes at 400 degrees.

5. Serve with soy sauce or stone ground mustard.

Nutrition:
157 calories, 3g total fat, 2mg cholesterol, 28g carbohydrate, 45mg calcium, 163mg sodium, 4g protein, 2g fiber, 1mg iron

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Cannellini Bean Soup

Makes 30 Bars; serving size 1 bar

When I launched my website, Meal Makeover Moms, this hard-to-resist snack cake was one of the first recipes I created. Since then, I have sampled it at cooking classes, delivered it to new neighbors, and served it to kids at more play dates than we can count. Bottom line: These bars are always a winner! And thanks to the canned pumpkin in this recipe, each serving has almost half a day's worth of immune-boosting vitamin A.

Ingredients:
1 cup all-purpose flour
1 cup whole wheat flour
1 cup pecans, very finely chopped
3/4 cup granulated sugar
2 teaspoons baking powder
1 teaspoon ground cinnamon
1/2 teaspoon baking soda
1/2 teaspoon salt
4 large eggs, beaten
One 15-ounce can 100% pure pumpkin
1/2 cup canola oil
1/4 cup 1% low-fat milk
1/2 cup mini semi-sweet chocolate chips

Instructions:
1. Preheat the oven to 350°F. Lightly oil or coat a 15 x 10 x 1-inch rimmed baking or jelly roll pan with nonstick cooking spray and set aside.

2. Whisk together the all-purpose flour, whole wheat flour, pecans, sugar, baking powder, cinnamon, baking soda, and salt in a large bowl until well combined.

3. In a separate bowl, whisk the eggs, pumpkin, oil, and milk until well blended. Pour the liquid ingredients over the dry ingredients and stir until just combined. Stir in the chocolate chips.

4. Spread the batter evenly in the prepared pan and bake for 25 minutes, or until a wooden toothpick inserted in the center comes out clean. Transfer the pan to a wire rack and cool for 10 minutes before slicing into thirty, 2 x 2½-inch bars.

Tip: For maximum freshness, store leftovers in a plastic container or zip-top bag in the refrigerator.

Nutrition Information:
140 calories, 6g fat (1g saturated, 0.4g omega-3), 95mg sodium, 16g carbohydrate, 2g fiber, 2g protein, 45% vitamin A

This recipe is from the new book No Whine with Dinner by Liz Weiss and Janice Newell Bissex. Order your copy today.

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