Healthy Recipes

This month's recipes are from a "food lover's diet", one to "help you eat the best foods on the planet - foods that are rich in nutrients and instill vitality." Losing weight and gaining health while you enjoy meals more than ever before is the basis of The Sonoma Diet™. Our first recipe is a quick and easy pasta dish. Then we have a yummy dessert with only 112 calories and 3 grams of fat. Enjoy!

Recipes are from The Sonoma Diet™ recipes magazine, a companion to the bestselling book. Substitutions may be made, but they may affect the nutritional values as stated at the end of each recipe.

Puttanesca Sauce

Prep: 25 minutes
Cook: 30 minutes
Yield: 8 servings

1 tbsp. extra virgin olive oil
6 cloves garlic, minced (1 tbsp minced)
3 cans (14 1/2 oz each) crushed tomatoes, undrained
1/4 tsp. crushed red pepper
1/4 c. pitted kalamata olives, chopped
1/4 c. capers, rinsed and drained
2 tbsps. balsamic vinegar
1 tbsp. fresh (1 tsp dried) thyme, crushed
2 tsps. fresh (3/4 tsp dried) marjoram, crushed
1/4 tsp. salt (Kosher, Sea or Celtic)
1/4 tsp. freshly ground black pepper
4 c. hot cooked whole wheat pasta
1/4 c. finely shredded Parmesan cheese (1 oz)

In a medium saucepan, heat olive oil over medium heat. Add garlic; cook for 30 seconds. Stir in tomatoes and crushed red pepper; bring to a boil.

Stir in olives, capers, vinegar (if using dried thyme and marjoram, add now, if using fresh, add during the next step), salt, and pepper. Bring to boiling; reduce heat to low. Simmer, uncovered, about 30 minutes or until thickened.

Stir in fresh marjoram and thyme (if using). Serve over hot cooked pasta. Sprinkle with Parmesan cheese.

Per serving: 178 cal; 4 g fat; 2 mg cholesterol; 484 mg sodium; 33 g carb; 7 g fiber; 7 g protein


Ricotta Mousse with Berries

Prep: 15 minutes
Stand: 30 minutes
Yield: 4 servings

1 c. light ricotta cheese
2 tbsps. orange liqueur
1/2 tsp. finely shredded orange peel
1/2 c. sliced fresh strawberries
1/2 c. fresh blueberries
1/2 c. fresh raspberries
1/2 c. fresh blackberries
1 tsp. lemon juice
2 tsp. honey

In a small bowl, whisk together ricotta, 1 tablespoon liqueur and the orange peel. Cover and chill for up to 24 hours.

In a medium bowl, combine the berries, lemon juice and the remaining 1 tablespoon of liqueur. Cover and let stand at room temperature about 30 minutes or until berries start to release their juices.

To serve, divide the ricotta mixture among 4 dessert dishes. Top with berries and drizzle with juices. Drizzle with honey.

Per serving: 112 cal; 3 g fat; 15 mg cholesterol; 56 mg sodium; 13 g carbs; 3 g fiber, 6 g protein.


Posted April 2008 | Permanent Link

Other Articles In The June Issue

Other Articles In This Category

Dr. Hull's Message Board Forum

Healthy Newsletter Archive