"Bruschetta nachos"

Serves one

20 small low-sodium Tostitos rounds

1 medium tomato (a GOOD one!)

20 fresh basil leaves (or 10 large ones)

2 fresh bocconcini (similar to fresh mozarella, but no sodium at all) balls, sliced into 20 thin discs

garlic and onion powder

Mrs Dash (optional)

freshly ground pepper (optional)

Lay out tortilla chip rounds on a platter. Top with cheese. Mix tomato with spices and toss. place tomato mixture and basil leaves on top of each "nacho" and serve.

Nutritional Info for entire dish

Cals: 305

Fat: 17.5 g, 7g of it saturated

Cholestrol: 40 mg

Sodium: 75 mg

Carbs: 24g

Protein: 13g

Broccoli Parmesan pasta

8 servings

Ingredients:

• 3 tbs olive oil
• 5 cloves garlic, peeled and pressed
• 2.5 cups broccoli florets
• 3 oz hard Parmesan cheese (not the kind in a can, the wedge type)
• 1 lb or 450g pasta of your choice

Insructions:

• Bring a large pot of unsalted water to a boil and cook pasta for 7-9 minutes, depending on variety; meanwhile steam broccoli florets in a steam basket at the same time until stems are fork-tender.
• drain pasta and turn off heat from smaller broccoli pot. add olive oil to large pot over medium-low heat and sauté garlic until golden, but not brown or charred. Remove from heat and toss with pasta and broccoli.
• Grate Parmesan cheese using the fine side of a cheese grater or using a Parmesan grater. Reserve a little bit for topping and mix the rest with the pasta.
• Serve on plate with a meat dish or other protein. Top with a generous pinch of parmesan cheese (fresh Parm, don't bother with the canned type) and optional shake of Mrs Dash of your preference.

Nutritional Info for 1/8 recipe (a bit over a cup serving):

Cal 295

fat 8.9 g (2.6 saturated, 4.7 Mono unsaturated)

Cholesterol 7.2 mg

Sodium 192 mg

Potassium 200 mg

Carbohydrates 42 g

Protein 11.5 g

Good source of vitamin C and folate

Chickpea and Potato curry

serves four

Ingredients

• 2 cups cooked chickpeas (from dry, not canned)
• 2 cups chopped potatoes, skin on (I used mini potato/fingerlings)
• 1 large onion, diced
• 1 jalapeño pepper, de-seeded and minced (optional)
• 1 tbs olive oil
• 1/2 tsp ginger paste and 1/2 tsp garlic paste, or grated ginger and minced or pressed garlic
• pinch of cumin seeds
• 1/4 c plain yogurt
• 1 cup (or more) water (or cooking liquid if salt free)
• 1/8 tsp cayenne pepper
• 1 - 2 tsp curry powder
• 1/8 tsp turmeric powder
• 1/8 tsp ground coriander seed
• Mrs. Dash Southwest Chipotle blend (optional or substitute with smoked paprika or salt free chipotle pepper)
• freshly ground black pepper
• dash of Tabasco to taste
• 1 tsp lime juice to taste
• 1/4 tsp of salt (optional if you want a no salt version. Nutrition info will include the salt)
• 5-6 fresh basil leaves, bunched together and sliced very thinly into slivers

Instructions:

• sauté onion and jalapeño in olive oil over medium-high heat until onions are soft and begin to carmelize. Add cumin seeds and sautee a minute or two before adding ginger and garlic pastes. Add chopped potatoes and dry spices and stir.
• After a few more minutes, add cooked chickpeas and either water or cooking liquid. Turn heat to medium and cover pan or pot and let simmer until potato is tender and liquid is reduced down.
• Add yogurt, salt, Tabasco, and lime juice, stirring well and allow to cook. This makes a sort of "sauce". When at thickness preferred, take off heat
• Sprinkle with fresh basil slivers and add a bit more freshly ground pepper or lime juice to your own taste.

Nutritional Info-- serving size- 1/4 of the recipe:

Calories: 244

Fat 6 g

Carbs 40g

Protein 10 g

Sodium with the salt: 168mg Without the salt ingredient: 24mg

recipe is high in B6, vitamin C, Iron & Copper