Table of Contents
What’s Behind the From the Heart Diet................................. 5
How Many Servings of What?............................................... 6
What’s on the Menu?.......................................................... 7
SALADS
Quinoa & Winter Fruit Salad ............................................... 9
Sautéed Peppers & Scallions Salad or .................................10
Height-of-Summer Salad or .............................................. 12
Fall Fruit Salad ................................................................ 13
Roasted Cauliflower & Raw Carrot Salad ............................ 15
VEGETABLES
Simple Mushroom Sauté ................................................... 16
Haricots Verts with Mustard Vinaigrette .............................. 17
Broccolini with Lemon Parmesan Sauce ............................. 18
Braised Root Vegetables & Fall Fruits ................................. 19
Asparagus with Pistachio & Lemon Dressing ....................... 21
Eggplant with Tomato & Basil ............................................ 22
Stewed Butternut Squash & Spinach .................................. 23
BEANS
Tropical Black Beans ....................................................... 25
Spicy BBQ Tofu & Black Bean Salad ................................. 26
Stewed Italian Beans ...................................................... 27
Pan-Roasted Butternut Squash & Lentils ........................... 29
Asian Edamame Salad .................................................... 30
FISH
Mediterranean Fish Stew.................................................. 32
Roasted Rainbow Trout.................................................... 33
Fish Tacos...................................................................... 35
Steamed Salmon with Green Apple-Dill Sauce.................... 36
Tilapia with Almond-Parsley-Lemon Sauce......................... 37
CHICKEN
Caribbean BBQ Chicken with Mango Salsa......................... 39
Hunter’s Chicken............................................................. 40
Chicken & Peanut Stew.................................................... 43
Turkish-Spiced Chicken with Yogurt-Tahini Sauce............... 44
Simple Sautéed Chicken.................................................. 46
