Budget-friendly healthy food

December 20, 2008 8:11:41 AM PST
Chef Anthony Stewart joined us to show us examples of healthy food you can make on a tight budget. Black Bean Soup

Yield: 4 Portion: 8 oz

3 C cooked black beans
½ red onions, diced
1t garlic, chopped
¼ t cumin, ground fresh
½ t coriander, ground fresh
1 chilpolte pepper, removed before serving
carrots, diced
2 stalks celery diced
¼ t black peppercorns, ground
1qrt water or vegetable stock
1 t chopped fresh thyme leaves
¼ t liquid smoke
1 Bu cilantro, chopped

Cook all ingredients together in a large stockpot, except cilantro. When ready to serve, add cilantro.

Pan Roasted Lemon Ginger Salmon

Yield: 4

1 pound salmon
1 T garlic
1 t Pritikin Fish Seasoning
1 T Fresh ginger grated
¼ c water
3 lemons juiced
2 sprigs fresh dill


Season fish with Pritikin fish seasoning
In a medium hot skillet, sear on both sides until brown
Combine all the other ingredients in a bowl except fresh dill, then pour over fish
Cover and reduce the flame
Cook for two minutes
Sprinkle with fresh chopped will and serve hot or cold

A good accompaniment: whole grain rice blend, cous cous, quinoa, corn, spinach or vegetable mashed potato.
Always! Always! Add vegetables.

Penne with Charred Tomatoes & Oyster Mushrooms

Yield: 4

12 Plum tomatoes cut in halves
2C Balsamic Vinegar
3 Apple juice concentrate
2 cups oyster mushrooms, cleaned
1 cup vidalia onion, julienne
2T garlic, minced
¼ tsp. black peppercorns, ground
1 tsp. Rosemary finely chopped
½ t dried oregano
2T Fresh basil chiffonade
1-tsp. soy sauce, low sodium
2 cups whole-wheat penne cooked with no salt
4 t veggie Topping


In a bowl combine balsamic, apple juice concentrate, oregano and half the garlic and pour over tomatoes
Place the cut side of tomatoes up on a baking sheet and bake for 25 minutes or until brown at 375 degrees
Let cool and chop in small pieces
In a hot skillet, brown the mushrooms
Cook for 3 minutes and add onions, rosemary & garlic
Cook for 1 minute more
Add remaining ingredients including pasta
Cook for 2 minutes or until all ingredients are very hot
Sprinkle with veggie topping before serving

Chocolate Mousse

Yield: 4

12 oz extra firm silken tofu
4 oz Hershey unsweetened cocoa powder
¼ C cold water
¼ C Splenda
2 t vanilla extract


Combine cocoa powder, cold water and ½ the splenda in a stainless steel bowl
Cook slowly over a hot water bath for 5 minutes until the mixture is like fudge
In a food processor, blend tofu for 1 minute, add fudge, Splenda and vanilla extract and blend until smooth
Garnish with raspberry and mint or as desired
For variation, add mint and or ginger juice when blending
For more information, visit www.pritikin.com.

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