Chapter 3

Chapter 3: Dinner Recipes
1. Apple Chicken Pita Pocket
Preparation Time: 10 Minutes
Cooking Time: 3 Minutes
Difficulty Level: Easy
Servings: 4
Ingredients
 Chicken cooked, cubed, 2 Cups

 Unpeeled, chopped, 2 apples
 Celery stalk, chopped, 1
 Plain yogurt, 1/3 Cup
 Mayonnaise, 1/4 Cup
 Wheat pita breads, 4 round wholes
 Lettuce leaves, 4 romaine
Instructions
 In a medium bowl, combine the chicken, apples, and celery.

 Add yogurt and mayonnaise. Mix well. Slice pita to make a pocket.
 Line with lettuce leaf and fill pita pocket with 1 cup of mixture per pita bread.
 Serve with mixed fruit salad (no berries).
Nutritional Value
Calories 200, Protein 3g, Carbs 4g, Fat 5g.
2. Aromatic Rice with Lentils

Servings: 6
Ingredients
 Olive oil, 2 Tsp
 Chopped, 1 onion
 Carrots chopped, 2
 Red bell pepper, seeded and chopped, 1
 Garlic cloves, minced, 2
 Fresh basil, chopped, 1 Tsp
 Fresh oregano, chopped, 1 Tsp
 Fresh sage, chopped, 1/2 Tsp
 Brown rice, 1 Cup
 Chicken broth, 3 Cups
 Lentils, uncooked and rinsed, 1 Cup
Instructions
 On moderate flame, warm the olive oil in a big pan. Cook for 5-10 mins, till the onions,
carrot, & pepper are softened.
 Sauté for another minute with the garlic. Combine basil, oregano, sage, and rice in a large
mixing bowl. To blend everything, whisk it together.
 Add broth and mix well. Stir periodically as it comes to a boil. Lentils should be included
now. Allow to boil about 20-25 mins, covered and on low heat.
 Serve warm after fluffing with a fork.
3. Bean and Mushroom Stew

Difficulty Level: Medium
Servings: 4
Ingredients
 White mushrooms, sliced, 1 Pound
 Onion, chopped, 1 Cup
 Garlic cloves, minced, 1 Tsp
 Dried thyme, 3/4 Tsp
 Chicken broth, 28 Ounces
 Can stew tomatoes, chopped, 14 Ounces
 White wine, optional, 1/4 Cup
 Cannellini beans, drained and rinsed, 30 Ounces can
Instructions
 Warm the olive oil in a large skillet over medium heat. Sauté the mushrooms, onion,
garlic, and thyme till the onion is soft and the mushrooms are nicely browned.
 Put the chicken broth, tomato, & wine to a simmer. Lid and continue to cook for another
35 mins.
 1 cup beans, mashed until soft in a small basin; add to stew. Mix in the leftover beans and
heat until they are heated.
 If preferred, serve warm with a dish of cooked long grain rice.
4. Bean and Vegetable Casserole

Servings: 4-6
Ingredients
 Vegetable oil, 3 Tsp
 Large onion, chopped, 1
 Celery stalks, chopped, 2
 Medium green pepper, seeded and diced, 1
 Medium tomatoes, seeded and chopped, 2
 Red kidney beans, drained and rinsed, 2 Cups
 Cannellini beans, drained and rinsed, 1 Cup
 Barley, 1 Cup
 Italian parsley, chopped, 2/3 Cups
 Salt, 1/2 Tsp
 Italian seasoning, 1 Tsp
 Cumin, 1 Tsp
 Boiling water, 1 3/4 Cup
Instructions
 Preheat the oven to 350 degrees Fahrenheit.
 Heat the oil frying skillet over medium-high heat. Combine the onion, celery, and green
pepper in a large mixing bowl. Cook for about 10 minutes, or until the veggies are tender.
 Combine the tomatoes, cumin, cannellini beans, barley, parsley, salts, Italian seasoning,
& kidney beans in a large mixing bowl.
 Fill a 2- to crock pot casserole with the combination after spraying it with nonstick
cooking spray.
 Fill the pot halfway with boiling water. Cover. Oven for 1-1/2 hrs. at 350 °, or till barley
is soft and liquid has been absorbed.
5. Bean Enchiladas
Servings: 4
Ingredients
 Can redly beans, drained, mashed,14 Ounces
 Cheddar cheese grated, 2 Cups
 Onion, chopped 1/2 Cup
 Black olives sliced, 1/4 Cup
 Tomato sauce, 2 Cups
 Garlic salt, 2 Tsps.
 Wheat tortillas, 8 wholes
Instructions
 Preheat oven to 350 ° ℉.
 Blend the crushed beans, cheese, onions, olives, one cup tomato sauce, & garlic powder
in a medium mixing basin.
 Pour approximately a third of a cup of the bean combination in the middle of every
tortilla. Enchiladas should be rolled up and put in a big casserole dish.
 Cover the stuffed tortillas with the excess tomato sauce. If needed, top with some more
cheese.
 15 to 20 mins inside the microwave, or till well cooked.
6. Beef and Penne Pasta Toss


Servings: 4
Ingredients
1 Pound whole wheat penne pasta
1 Pound ground beef, lean
2 Tsps. olive oil
1 small onion, chopped
3 garlic cloves, minced
15 Ounces can tomatoes, seeded, diced
2 Cups medium zucchini, seeded, chopped
8 Ounces fresh spinach, chopped
1 Cup Parmesan cheese, grated
Instructions
Bring a large pot of salted water to a boil. Cook penne pasta al dente according to package
directions.
In a large non-stick pan, brown ground beef over medium-high heat for 6 to 8 minutes, breaking
up any large pieces. Remove beef and set aside on paper towels to drain excess fat.
In the same pan, heat olive oil over medium-high heat. Cook onions and garlic for about 5
minutes or until soft. Add tomatoes and zucchini and continue cooking 5 minutes more. Add
spinach and cook until it just wilts, 2-3 minutes.
Return beef to skillet and stir in 1/2 cup cheese; heat through Transfer pasta to a large serving
bowl and spoon meat mixture on top.
Toss until well combined and sprinkle with remaining cheese.
7. Beef Fajitas
Beef Fajitas for diverticulitis
Course Main Dishes
Serves
4 Fajitas
The use of vegetables and whole wheat flour tortillas make this a healthier version of fajitas.
Ingredients
6 Ounces flank steak, trimmed of fat
2 Tsps lime juice
1 Tsp garlic, chopped
1 Tsp olive oil, divided
15 Ounces can red beans, drained, rinsed, mashed
1/2 Cup medium green pepper, seeded and thinly sliced
1/2 Cup red bell pepper, thinly sliced
1 Tsp scallions, chopped
4 whole wheat tortillas
Instructions
Season flank steak with salt. Let sit for 10 minutes. Grill flank steak over high heat until cooked
on both sides. Place steak on separate plate to rest for 10 minutes. Cut flank steak into thin strips
against the grain.
In a small bowl, whisk together lime juice, garlic, and 1/2 Tsp of olive oil. Set aside.
In a small pan, heat the other 1/2 tsp olive oil and combine beans, bell peppers and scallions and
heat through.
To assemble fajitas, take tortilla and place steak inside. Top with bean mixture and drizzle some
of the lime sauce on top.
Roll into fajita and serve immediately.

8. Black Bean Quesadillas
diverticulosis diet black bean quesadillas
Course Main Dishes
Serves
4
This recipe is so easy and flavorful that it can be made for a snack or a main dish. You can use a
regular oven or just a toaster oven.
Ingredients
1 Tsp olive oil
1/2 small onion, chopped
1/2 Cup red bell pepper, seeded, chopped
1 clove, minced
28 Ounces black beans, rinsed, drained, lightly mashed
1/2 Tsp cumin
3 Tsps cilantro, chopped
1/4 Cup black olives, sliced
2 Cups fresh spinach, chopped
3/4 Cups Monterey Jack cheese, shredded
8 whole wheat tortillas
Instructions
Preheat oven to 350 degrees.
In a medium pan, heat olive oil over medium heat. Cook onions and red peppers until soft, about
5 minutes. Add garlic and continue to cook another 2 minutes, add mashed beans, cilantro and
olives, and cumin and cook another 5 minutes to combine all ingredients.
Spread mixture evenly onto 4 tortillas. Sprinkle with spinach and cheese.
Top with remaining tortillas. Bake tortillas on ungreased cookie sheet for 12 minutes. Cut into
wedges and serve.
9. Broccoli and Mushroom Brown Rice

Diverticulosis Diet Broccoli and Mushroom Rice
Course Main Dishes
Serves
4
Although this is a vegetarian meal, the portobello mushrooms give this dish a meaty texture.
Ingredients
1 Tsp olive oil
1 medium onion, chopped
1 Cup instant brown rice
8 Ounces Portobello mushrooms, sliced
3/4 Cups vegetable broth
1 Pound broccoli florets, fresh, cut into bite-size pieces
1/2 Tsp salt
1/4 Tsp pepper
Instructions
In a medium pan, heat olive oil over medium-high heat. Cook onions and garlic until translucent,
about 5 minutes.
Stir in rice and mushrooms and cook 3-5 minutes or until mushrooms have released all of their
juices. Add the broth and bring to a boil. Reduce heat to medium-low and cover until liquid is
absorbed (about 7 - 8 minutes).
Place broccoli florets in a microwave-safe casserole dish and sprinkle with salt and pepper and
add 4 tbs. water. Cover and cook at high power for 5 to 7 minutes or until tender.
Fluff rice with a fork and pour into a serving platter and top with broccoli. Toss to combine and
serve. Can be topped with freshly grated Parmesan cheese and fresh Italian parsley.
10.Chicken and Asparagus Pasta

Chicken and Asparagus Pasta for diverticulitis
Course Main Dishes
Serves
4
Ingredients
1 Pound whole wheat penne pasta
2 Tsps olive oil
1 Pound chicken breast halves, boneless and sliced into strips
1/2 Tsp poultry seasoning
4 Pieces garlic cloves, minced
1 1/2 Cup asparagus, frozen, thawed, cut into 1 inch pieces
1 Cup peas, frozen, thawed
1/4 Cup Parmesan cheese, grated
Instructions
Bring a large pot of salted water to boil. Add pasta and cook al dente according to package
directions.
Heat one Tsp olive oil in a pan over medium heat and cook chicken with poultry seasoning until
golden. Remove cooked chicken from the pan.
Add the remaining Tsp of olive oil, garlic, asparagus and peas. Cook until vegetables are tender.
Place chicken back in with the asparagus mixture and cook together for 2 minutes or until heated
through.
Place pasta in a large shallow pasta bowl and toss with chicken mixture. Top with parmesan
cheese.
11.Chicken and Avocado Pitas

Chicken and Avocado Pitas for diverticulitis
Course Main Dishes
Serves
4
A quick and easy way to get fiber on the go.
Ingredients
2 Cups cooked chicken. chopped
1 avocado, medium, chopped
14 Ounces can red beans, drained, rinsed, mashed
1 Tsp lemon juice
1 Cup tomatoes, seeded, chopped
1 Cup cottage cheese
4 whole wheat pita pockets
Instructions
In a large mixing bowl, combine chicken, avocado, red beans, lemon juice, tomatoes, and cottage
cheese.
Slice the pita bread to make a pocket and spoon in the chicken mixture. Serve.
12.Chicken and Lentil Pita

Chicken and Lentil Pita for diverticulitis
Course Main Dishes
Serves
4
Ingredients
1 Cup cream cheese
1 Tsp mayonnaise
2 Cups cooked chicken. chopped
1 Cup tomatoes, seeded, diced
14 Ounces can lentils, cooked
4 Cups Romaine lettuce leaves
2 Cups alfalfa sprouts
4 whole wheat pita pockets
Instructions
In a medium bowl, combine cream cheese and mayonnaise until well blended.
Add chicken, tomatoes, lentils; mix well.
Cut the top of each pita bread. Place lettuce inside and fill each pita with the chicken mixture.
Top with alfalfa sprouts. Serve.
13.Chicken Florentine
Chicken Florentine for diverticulitis
Course Main Dishes
Serves
4
Ingredients
2 Tsps olive oil
2 zucchinis, seeded, thinly sliced
1/2 Cup green onion, sliced
2 chicken breast, cubed
1/2 Tsp salt
1/2 Tsp thyme, ground
3 Cups long grain rice, cooked
Instructions
In a medium pan, heat olive oil over medium heat.
Add zucchini, onions, and chicken, stirring occasionally for 5 to 10 minutes, or until chicken is
golden.
Add salt, thyme, rice and spinach. Cook and stir for another 6 - 8 minutes or until heated through
and spinach wilts.
Remove from heat, transfer to a large serving bowl, and stir in cheese. Serve.
14.Chipotle Black Bean Chili

Chipotle Black Bean Chili for diverticulitis
Course Main Dishes
Serves
4
This chili is delicious and loaded with fiber and Southwest flavor.
Ingredients
1 Tsp olive oil
1 Cup onion, finely chopped
garlic cloves, minced
1/2 Tsp chipotle powder
1/2 Tsp cumin
1/4 Tsp salt
30 Ounces can black beans, drained and rinsed
28 Ounces tomatoes, seeded, chopped
1 Tsp fresh cilantro
Instructions
In a large non-stick pan, heat olive oil over medium heat.
Add onions and garlic and cook 5 minutes or until they are soft. Add chipotle powder, cumin,
salt, beans, and tomatoes bring to a boil.
Reduce heat, cover and simmer 15-25 or until chili thickens.
15.Garnish with fresh cilantro.

Cottage Crunch Wraps
Cottage Crunch Wraps for diverticulitis
Course Main Dishes
Serves
2
This is a quick and easy recipe either for a lunch or a snack.
Ingredients
3/4 Cups cottage cheese
1/4 Cup carrots, shredded
green onion, sliced
1/2 Cup tomatoes, seeded, chopped
1/2 Cup cabbage, chopped
1 Tsp lime juice
whole wheat tortillas
Instructions
In a medium bowl, place cheese, carrots, onions, tomatoes, and cabbage and mix well. Add lime
juice. Place mixture in tortillas, wrap and serve.
16.Couscous with Chicken

Couscous with Chicken for diverticulitis
Course Main Dishes
Serves
4
This is a delicious sweet and savory chicken dish sure to please a crowd.
Ingredients
4 Tsps olive oil
1 Pound chicken thighs, sliced into strips
onion, chopped
1 Cup carrots, shredded
1 Tsp smoked paprika
1 Tsp cumin
1/8 Tsp cinnamon
1/2 Tsp salt
1 Cup dried fruits, chopped (apricots, dates)
4 Cups chicken broth
2 Tsps butter
1 1/2 Cup couscous
1/2 Cup Italian parsley, chopped
Instructions
In a large, deep pan, heat oil over medium-high heat.
Cook chicken and brown 3 to 4 minutes on each side. Add onions, garlic, carrots, and season
with spices and salt. Cook 6-8 minutes.
Stir the fruits into the chicken and vegetables, and 2 1/2 cups of stock. Allow to boil. Reduce
heat to low, cover and simmer 10 minutes.
In a separate small saucepan, over medium heat, pour 1 1/2 cups stock and bring up to a boil then
stir in couscous.
Remove from heat, cover and let stand 5 minutes. Fluff with fork and serve with chicken.
17.Couscous with Vegetables

Couscous with Vegetables for diverticulitis
Course Main Dishes
Serves
4
This vegetarian meal is a great alternative to rice or pasta and still has lots of fiber.
Ingredients
1 1/2 Cup chicken broth
1 Cup couscous
4 Tsps olive oil, divided
red onion, chopped
tomatoes, seeded, chopped
yellow bell pepper, seeded and chopped
red bell pepper, seeded and chopped
zucchinis, seeded, chopped
1 Cup peas, thawed from frozen
2 Tsps balsamic vinegar
2 Tsps Feta cheese, crumbled
Instructions
In a medium saucepan, over high heat, bring chicken broth and 1 tbs of olive oil to a boil.
Remove from heat and stir in couscous. Cover and let sit for 5-10 minutes.
In a separate pan over medium heat, add the remaining oil and cook the onions and garlic until
softened.
Mix in the tomatoes, bell peppers and zucchinis. Cook and stir until tender.
Add peas and cook 2-3 more minutes. Add vinegar and cheese and toss to combine.
Spoon vegetable mixture over couscous. Serve.
18.Easy Beef Stir Fry

Easy Beef Stir Fry for diverticulitis
Course Main Dishes
Serves
2-3
This meal has an Asian inspired sauce with lots of vegetables and fiber.
Ingredients
1/4 Cup orange juice
1/4 Cup low-sodium soy sauce
2 Tsps rice vinegar
1/4 Cup water
2 Tsps canola oil
8 Ounces beef round tip steak, thinly sliced
6 Ounces peas, thawed from frozen
bunch broccoli florets
8 Ounces edamame, shelled
1 1/2 Tsp cornstarch, dissolved in 1/4 C warm water
Instructions
In a small bowl, combine orange juice, soy sauce, rice vinegar, and water until well combined.
Set aside.
In a large non-stick pan, heat 1 Tsp of canola oil over medium-high heat. Add the beef and cook,
stirring, until just browned, about 2 minutes. Transfer the beef to a separate plate.
Heat another Tsp of oil over medium heat and cook garlic about 1 minute, without burning it.
Add peas, broccoli and edamame, and continue to cook for 3 minutes.
Add the soy sauce mixture and cook, stirring, until broccoli is cooked and crisp-tender, about 5
minutes.
Add the sliced beef back into pan and add dissolved cornstarch in water and stir to combine all
ingredients.
Cook until mixture thickens slightly and beef is heated through. Serve immediately.
19.Easy Turkey Chili

Easy Turkey Chili for diverticulitis
Course Main Dishes
Serves
4-6
Using turkey instead of beef, makes this a lighter version of chili.
Ingredients
3 Tsps olive oil
onion, chopped
1 Pound ground turkey
Bay leaf
1 Tsp ground cumin
1 Tsp dried oregano
tomato, seeded, chopped
14 Ounces can tomato sauce
1 Cup beef broth
1 Tsp salt
28 Ounces can red beans, drained and rinsed
Instructions
In a large pot, heat oil over medium heat and cook garlic and onions for a 5 minutes.
Increase heat to high and add turkey, bay leaf, cumin and oregano. Cook until turkey has
browned, about 5-7 minutes.
Add tomato, tomato sauce, broth and salt. Bring pot to a boil and then lower heat to simmer.
Cover and simmer for about 20 minutes.
Add beans and more water if needed, and continue to simmer for 25 more minutes. Serve.
20.Garbanzo Pita Pockets

Garbanzo Pita Pockets for diverticulitis
Course Main Dishes
Serves
4
This will become a go to recipe for a quick and healthy, high fiber snack or lunch that requires
no cooking.
Ingredients
15 Ounces can garbanzo beans, drained, rinsed
6 Ounces can artichokes, marinated, quartered, liquid reserved
1 Tsp black olives. sliced
1 Tsp green olives, sliced
green bell pepper, seeded, chopped
small red onion, thinly sliced
2 Tsps red wine vinegar
1/2 Cup fresh basil, chopped
whole wheat pita pockets
Instructions
In a large bowl, combine the garbanzo beans, artichokes and their liquid, olives, garlic, peppers,
onion, vinegar and basil. Mix well and set aside.
Slice pita bread to make a pocket. Place a lettuce leaf in each pita and fill with the garbanzo
filling. Serve.
21.Grilled Fish Tacos

Grilled Fish Tacos for diverticulitis
Course Main Dishes
Serves
4
Fish tacos are a lighter alternative to beef tacos and these have lots of fiber.
Ingredients
1/4 Tsp salt
lemon, juiced
2 Tsps olive oil
fish filets, trout or tilapia
1/2 Cup red onion, chopped
1/2 Cup jicama, peeled, chopped
1/3 Cup red bell pepper, seeded and chopped
2/3 Cups fresh cilantro, finely chopped
1 Cup black beans, drained, rinsed
lime, zest and juice
1 Tsp plain yogurt
Instructions
In a small bowl, combine salt, lemon juice, and olive oil. Pour mixture over fish fillets and let
marinate for 10 minutes.
Grill fish over high heat until cooked through, about 3 minutes per side.
In a separate bowl, combine onion, jicama, bell pepper, cilantro, beans, zest and juice of lime and
yogurt to make a “salsa”.
To make tacos, place fish in warmed tortilla and cover with “salsa” and fold in half. Serve.
22.Grilled Steak with Spinach and Apple Salad

Grilled Steak with Spinach and Apple Salad for diverticulitis
Course Main Dishes
Serves
2
An easy way to get meat, vegetables and fiber in a meal.
Ingredients
beef steaks, rib-eye or sirloin
4 Tsps olive oil
salt and pepper to taste
1 Tsp balsamic vinegar
2 Cups fresh baby spinach, washed and dried
apple (preferably tart, like Granny Smith), unpeeled and sliced
4 Ounces Parmesan cheese, grated
Instructions
Prepare steaks for grill by pouring 2 tbs olive oil and salt to taste. Grill over high heat to desired
doneness, about 7 minutes per side for medium. Once cooked, place steaks on plate to rest and
let juices redistribute without cutting.
To make dressing, in a small bowl, whisk together balsamic vinegar, 2 tbs olive oil and salt and
pepper to taste.
On individual plates, stack spinach, apples and steak that have been cut diagonally. Drizzle with
dressing and top with Parmesan cheese.
23.Grilled Vegetable Quesadilla

Grilled Vegetable Quesadilla for diverticulitis
Course Main Dishes
Grilled vegetables provide lots of fiber and flavor in this quesadilla.
Ingredients
zucchini, sliced in half, lengthwise
yello squash, sliced in half lengthwise
onion, sliced in fourths, lenghtwise
red pepper, seeded and quartered
Portobello mushroom cap
1/2 Tsp Italian seasoning
1/4 Tsp salt
1/2 Cup Mozzarella cheese, shredded
Instructions
Grill vegetables over medium heat until all of the vegetables are cooked. Season with Italian
seasoning and salt. Slice vegetables and toss together.
Heat a pan sprayed with non-stick cooking spray over medium heat and place one tortilla in the
pan. Spread some of the vegetable mixture over the tortilla, sprinkle with cheese and top with the
remaining tortilla. Turn tortilla over and heat the other side until cheese melts but do not brown
the tortillas. Serve.
24.Grilled Veggie Sandwich

Grilled Veggie Sandwich for diverticulitis
Course Main Dishes
Serves
4
Any seasonal vegetables can be used in this sandwich so feel free to substitute your favorite
veggies.
Ingredients
eggplant, sliced in half-inch thick slices
zucchini, sliced in half-inch thick slices
red pepper, seeded and quartered
portobello mushroom caps
1/2 Cup olive oil
1/4 Tsp salt
1 Cup goat cheese
8 Ounces whole wheat crusty bread like baguette
1 Cup fresh baby spinach, washed and dried
Instructions
With a pastry brush, brush olive oil on the vegetable slices and the mushrooms caps. Season
them with salt.
Place vegetables on a hot grill and cook until they are tender. To assemble, slice mushrooms into
1/4-inch slices, spread both sides of the bread with goat cheese and then top with 1 slice each of
grilled vegetables and a quarter of the mushrooms.
Top with spinach and remaining piece of bread. Serve.
25.Lentil Linguine Stew

Lentil Linguine Stew for diverticulitis
Course Main Dishes
Serves
4
This hearty and high fiber stew is perfect for the cooler months.
Ingredients
3 Tsps olive oil
onion, chopped
carrots, chopped
celery stalks, chopped
1 Cup lentils, uncooked, rinsed
6 Cups vegetable broth
4 Cups water
2 Tsps salt
bay leaves
1/2 Cup linguine, cut into 1-inch pieces
2 Cups kale, chopped
Instructions
In a large pot, heat olive oil over moderate heat. Cook the onion, garlic, and carrots and celery
for 10 minutes, stirring occasionally, until tender.
Add the lentils, broth, water, salt, and bay leaf to the pot. Bring to a boil. Reduce the heat and
simmer, partially covered, stirring occasionally, for 25 minutes.
Add the linguine and simmer, stirring occasionally, until the lentils are tender and the pasta and
kale are tender, 15 to 20 minutes longer.
Stir parsley into the stew. Serve.
26.Lentil Risotto
Lentil Risotto for diverticulitis
Course Main Dishes
This risotto is delicious and has fiber due to the added lentils.
Ingredients
2 Tsps olive oil
medium leeks, chopped
1 1/4 Cup long grain rice
1 Tsp fresh basil, chopped
1 Cup lentils, cooked
Instructions
In a large pot, heat olive oil over moderate heat and cook leeks, garlic, and red pepper until
softened.
Add broth along with the rice, and basil. Cover and let simmer until rice is done then add cooked
lentils and stir for 10 minutes.
Remove from heat and add parsley and parmesan cheese. Serve.
27.Lentil Stew
Lentil Stew for diverticulitis
Course Main Dishes
This yummy stew is a great alternative to beef stew and packs a lot of fiber.
Ingredients
1 Tsp vegetable oil
1 onion, chopped
1 green bell pepper, seeded, chopped
2 Cups kale, chopped
3 Cups vegetable broth
1 1/4 Cup lentils, uncooked, rinsed
15 Ounces can tomato sauce
1 Tsp Italian seasoning
1/2 Tsp paprika
Instructions
In a large saucepan, heat oil over medium-high heat. Cook onion, garlic, and bell pepper, stirring
frequently, until vegetables are tender.
Stir in water, lentils, tomato sauce and spices. Reduce heat to low and partially cover and simmer
35 to 40 minutes or until lentils are tender. Serve.
28.Pasta with Beans and Turkey

Pasta with Beans and Turkey for diverticulitis
Course Main Dishes
Serves
4
Ingredients
1 Pound whole wheat pasta
1 Tsp olive oil
onion
small head escarole, rinsed, drained, and chopped
14 Ounces can,cannellini beans, drained and rinsed
1 1/2 Cup chicken broth
1 Tsp fresh rosemary, chopped
1/2 Tsp salt
1/2 Tsp pepper
1/2 Cup Parmesan cheese
Instructions
Bring a large pot of salted water to boil. Add pasta and cook according to package directions.
Drain.
In a large pan, heat olive oil over medium heat. Add onion and cook until softened, add garlic
and turkey and cook until it browns, about 5-7 minutes.
Add the escarole and cook until wilted, about 3 to 4 minutes. Add the beans, 1 cup of chicken
stock, rosemary, and salt and pepper. Simmer until the mixture is slightly thickened.
Add the turkey-bean mixture to pasta and toss well, thinning sauce with the additional 1/2 cup
chicken stock if necessary.
Top with parmesan cheese. Serve.
29.Pasta with Chicken and Olives

Pasta with Chicken and Olives for diverticulitis
Course Main Dishes
Serves
4
This meal is easy to pull together and has an unique flavor with the olives and rosemary.
Ingredients
2 Tsps olive oil
onion, chopped
1 Pound chicken breast, cut into chunks
1 Tsp dried basil
1 Tsp dried rosemary
black olives, sliced
green bell pepper, seeded, chopped
14 Ounces can stewed tomatoes, chopped
1/2 Cup Romano cheese
Instructions
Bring a large pot of salted water to boil. Add pasta and cook according to package directions
until al dente.
While pasta is cooking, heat the oil in a large pan over medium heat. Add the onion and garlic
and cook until the onion is tender, about 6 minutes.
Add the chicken, basil and rosemary and cook until the chicken is lightly browned, about 8
minutes. Stir in the olives, green pepper and tomatoes and cook until the tomatoes begin to give
off liquid, about 2 minutes.
Add the chicken broth to the pan, heat pan to boiling and boil until half of the liquid is
evaporated, about 5-7 minutes.
When pasta is done, add to sauce mixture. Toss until pasta is evenly mixed with sauce. Top with
cheese and serve.
30.Pasta with Spinach and White Beans

Pasta with Spinach and White Beans for diverticulitis
Course Main Dishes
Serves
4
A tasty and quick meal with items usually everyone has on hand.
Ingredients
2 Tsps olive oil
3 Cups tomatoes, seeded and chopped
14 Ounces can,cannellini beans, drained and rinsed
1 Cup tomato sauce
2 Cups fresh spinach, washed and chopped
1/2 Cup Feta cheese, crumbled
Instructions
Bring a large pot of water to a boil. Add salt and add pasta and cook according to package
instructions. Drain.
In a large pan, heat olive oil over medium heat. Cook garlic for 3 - 4 minutes. Add tomatoes,
beans and tomato sauce. Bring to a boil. Reduce heat, cover and let simmer for 20 minutes.
Add spinach to the sauce and let simmer for another 5 minutes or until spinach wilts. Place
cooked pasta in a large serving bowl, pour sauce over pasta and sprinkle feta cheese. Toss to
combine. Serve.
31.Quick Broccoli Pasta Toss

Quick Broccoli Pasta Toss for diverticulitis
Course Main Dishes
Serves
2
This is a super easy one pot meal loaded with lots of fiber and just a few ingredients.
Ingredients
2 Cups broccoli florets, fresh or thawed if frozen
1/2 p Pound whole wheat pasta
1/2 Tsp olive oil
1 1/2 Tsp Parmesan cheese
1/8 Tsp garlic powder
Instructions
Bring a large pot of salted water to a boil.
Add broccoli and pasta and cook for about 6 - 8 minutes or until tender. Drain well.
Place pasta mixture in a large shallow pasta bowl and toss with olive oil, cheese and garlic
powder. Serve.
32.Red Beans and Rice

Red Beans and Rice for diverticulitis
Course Main Dishes
Serves
4
This is an easy way to prepare a high fiber and savory dish.
Ingredients
1 Tsp olive oil
onion, chopped
stalks celery, chopped
14 Ounces tomato sauce
1/2 Tsp oregano
1/2 Tsp thyme
14 Ounces beef stock
28 Ounces red beans, drained and rinsed
4 Cups cooked brown rice
Instructions
In a large non-stick pan, heat olive oil over medium heat. Cook onions, celery and garlic stirring
until just tender.
Stir in tomato paste, oregano and thyme. Add beef broth, stir and bring to a boil. Simmer
uncovered about 35 minutes or until mixture thickens. Add red beans and let cook until heated
through.
Serve over brown rice.
33.Rice and Vegetable Casserole

Rice and Vegetable Casserole for diverticulitis
Course Main Dishes
Serves
4
This recipe can be vegetarian or beef, chicken or seafood can be added for some added protein.
Ingredients
Non-stick cooking spray
1 Cup long-grain brown rice
1/4 Cup mushrooms, sliced
1/4 Cup broccoli, chopped
1/4 Cup carrots, chopped
1/4 Cup onion, finely chopped
1 Tsp salt
1 Tsp paprika
1 Tsp oregano
2-2 1/2 Cups vegetable broth
1/4 Cup cheddar cheese, shredded
Instructions
Preheat oven to 425 degrees. Spray a 13x9 glass baking dish lightly with non-stick cooking
spray.
In a large bowl, combine brown rice, mushrooms, broccoli, carrots, bell pepper, onion, salt,
paprika, oregano and broth. Mix well and cover with foil.
Bake in preheated oven for 30 minutes, or until cooked through; stir once half way during
baking.
Top with shredded cheddar cheese and allow it to melt prior to serving.
34.Rice, Shrimp and Peas Bowl

Rice, Shrimp and Peas Bowl for diverticulitis
Course Main Dishes
Serves
4
A great and convenient way to get your protein, fiber and flavor all in one bowl.
Ingredients
1 Cup long-grain brown rice
1/4 Cup soy sauce, low sodium preferred
2 Tsps rice vinegar
1/4 Cup lemon juice
2 Tsps honey
1 Tsp olive oil
1 Pound medium shrimp, cleaned, peeled and deveined
8 Ounces snow peas, cut in halves
ginger piece, 1 inch long, shredded
avocado, sliced
Instructions
In a large saucepan, bring 2 cups of water to a boil. Add the rice and cover and reduce heat to
simmer. Cook until rice is tender and water has evaporated, about 35-45 minutes.
While rice is cooking, in a small bowl, combine soy sauce, lemon juice, vinegar, and honey until
well combined and set aside.
In a large non-stick pan, heat olive oil over medium-high heat. Cook shrimp with peas and ginger
until shrimp turn pink, about 3-4 minutes.
To serve, place rice on plate and top with shrimp mixture and chopped avocado. Serve the sauce
on the side.
35.Roasted Chicken and Vegetables

Roasted Chicken and Vegetables for diverticulitis
Course Main Dishes
Serves
4
An easy recipe with lots of flavor and fiber but not a lot of fuss.
Ingredients
Roma tomatoes, seedless, quartered
zucchini, medium, chopped coarsely
potatoes, large, unpeeled, quartered
3 Tsps olive oil, divided
3/4 Tsps salt, divided
1 Tsp fresh rosemary, chopped
1 Tsp fresh thyme, taken off sprig
1 Tsp lemon zest
1 Tsp lemon juice
chicken breast halves, skinless
Instructions
Preheat oven to 375F degrees.
Place tomatoes, zucchini and potatoes in a large roasting pan, and toss with 2 tbs of oil and 1/4
tsp salt.
In a small bowl, combine 1 tbs oil, 1/2 tsp salt, garlic, rosemary, thyme, lemon zest and lemon
juice.
Pour this mixture over chicken. Place chicken in pan with vegetables. Bake in oven for 30
minutes.
Stir chicken and vegetables and bake another 25 minutes, or until chicken is cooked through and
vegetables are tender.
36.Shrimp and Black Bean Nachos

Shrimp and Black Bean Nachos for diverticulitis
Course Main Dishes
Serves
4-6
This can be enjoyed as a main dish or as an appetizer course.
Ingredients
3/4 Cups cilantro,chopped
1/2 Cup red onion, diced
2 Tsps lemon juice
1 Tsp olive oil
1 Tsp Worcestershire Sauce
1/2 Tsp salt
1 Pound shrimp, peeled and cooked and chopped
2 Cups tomatoes, seeded, diced
1/2 Cup avocado, diced
15 Ounces black beans, drained and rinsed
1/2 Tsp cumin
4 Cups baked tortilla chips
Instructions
Combine cilantro, onion, lime juice, oil, Worcestershire sauce, salt and shrimp in a large bowl;
toss well.
Cover and refrigerate for 30 minutes. Add tomato and avocado; stir well.
Place the beans and cumin in a food processor, and process 30 seconds or until smooth.
Spread each chip with 1-Tsp black-bean mixture.
Top with 1-Tsp shrimp mixture. Serve
37.Southwestern Chicken Pitas

Southwestern Chicken Pitas for diverticulitis
Course Main Dishes
Serves
6
An easy recipe that can be served at lunch or dinner, packed with flavor and fiber.
Ingredients
15 Ounces black beans, drained and rinsed
3 Tsps fresh lemon juice
2 Tsps fersh cilantro, minced
2 Tsps olive oil
chicken breast halves, skinless
round whole wheat pita pockets
Monterrey Jack cheese, slices
Instructions
In a bowl, combine beans, bell pepper, lime juice, and cilantro. Set aside.
In a large pan, heat canola oil over medium-high heat. Cook chicken in pan until golden brown.
Set aside for 10 without cutting.
Warm pita bread in oven. Cut chicken into slices. For each sandwich, place cheese slice halves
down center of one pita bread.
Top with chicken breast slices and bean mixture. Roll up tightly. Cut in half and serve.
38.Spaghetti with Zucchini

Zucchini Spaghetti for Diverticulosis Diet
Course Main Dishes
Serves
4
A fun variation of this recipe is to “spiralize” the zucchini instead of grating it. The combination
of strands of pasta and zucchini have lots of fiber and look so pretty together.
Ingredients
1 Pound whole wheat spaghetti
2 zucchini, grated, water squeezed out or spiraled
2 Tsps butter
1 Tsp olive oil
Instructions
until al dente.
While pasta is cooking, in a large non-stick pan, heat butter and oil together. Add grated zucchini
and cook for about 3 minutes. Add garlic and cook for one more minute, stirring constantly. Add
1/4 cup of grated parmesan cheese.
Place pasta in a large shallow pasta bowl and toss in zucchini mixture. Top with remaining
parmesan cheese. Serve
39.Spinach and Ham Pizza

Pizza for Diverticulitis - Includes ham and spinach
Course Main Dishes
Serves
4
Prep time
15m
Cook Time
12m
Yes, you can have pizza with Diverticulitis.
Here is a healthy alternative to regular pizza with much more flavor, fiber and nutrition.
Ingredients
1 store bought baked thin crust whole wheat pizza shell
4 Cups baby spinach leaves, sliced thinly
1/2 Cup Mushrooms
2 Tsps olive oil
3 Ounces ham or prosciutto
1/4 Cup feta cheese, crumbled
3 Pieces garlic cloves, sliced thinly
Instructions
Place the pizza shell on a cookie sheet. Scatter spinach and mushrooms all over crust. Drizzle
with oil. Place ham or prosciutto, cheeses, and garlic on top of spinach & mushroom.
Bake for 10-12 minutes, until crust is golden brown and spinach is wilted.
40.Summer Spaghetti
Summer Spaghetti for diverticulitis
Course Main Dishes
Serves
4
The best time to make this is when the summer vegetables are in season, however, it can be
enjoyed anytime of the year.
Ingredients
1 Pound whole wheat spaghetti
1/4 Cup olive oil
shallot, minced
medium zucchini, chopped
medium summer squash, chopped
1/2 Tsp salt
medium lemon, juiced
2 Tsps butter, room temperature
freshly grated lemon peel
Instructions
until al dente.
In a large pan, heat oil over medium heat and cook the shallot and garlic stirring frequently.
Add the zucchini, squash, and basil. Continue to cook, stirring occasionally, until all vegetables
are tender. Season with salt and lemon juice.
Immediately place the sautéed vegetables with all their juices in a large shallow pasta bowl.
Add the linguine and butter, toss to mix well and serve immediately. Top with freshly grated
lemon peel.
41.Tofu Stir Fry

Tofu Stir Fry for diverticulitis
Course Main Dishes
Serves
4
This dish is a healthier alternative to traditional stir-fry and the brown rice has more fiber than
white rice.
Ingredients
14 Ounces firm tofu, drained, patted dry and cut into thick slices
1/4 Cup whole wheat flour
1 Tsp canola oil
1/2 Cup olive oil
2 Tsps balsamic vinegar
1 Tsp Dijon mustard
3 Tsps low sodium soy sauce
1/2 Cup onions, sliced
1/2 Cup carrots, sliced
1 Cup green beans, ends cut
1 Cup cabbage, chopped
1 Cup brown rice, cooked
Instructions
In a shallow bowl or plate, mix tofu with flour until evenly coated. In a non-stick pan, heat
canola oil over medium-high heat. Add tofu and cook until lightly brown. Remove from pan and
put aside.
Prepare dressing by whisking together olive oil, vinegar, mustard and soy sauce.
In same pan, combine 2 Tsps of the dressing mixture with onions, carrots, green beans, soy beans
and cabbage.
Stir fry for 10 minutes or until vegetables are tender. Add remaining dressing mixture and tofu.
Mix. Cook for 2 minutes, stirring gently.
Serve over hot brown rice.
42.Tortellini with Navy Bean Sauce

Tortellini with Navy Bean Sauce for diverticulitis
Course Main Dishes
Serves
4
This sauce which is in a bean base, provides lots of fiber and a creamy texture to the tortellini.
Ingredients
2 Cups navy or white beans, dry, uncooked
2 Tsps olive oil
small onion, chopped
1 Cup tomatoes, seeded and chopped
2 Tsps tomato paste
bay leaf
1 Pound tortellini, store bought, filling of your choice
Instructions
Cover the beans with water and soak for at least 8 hours or overnight. Drain.
In a non-stick pan, heat olive oil over medium heat. Add the onion and cook, for 3 minutes. Mix
in the garlic and cook for another minute. Add the tomatoes and tomato paste, stir and cook for a
few minutes. Add chicken broth, bay leaf and beans and bring to a boil, reduce the heat and
simmer, uncovered, for 1 1/2 hours.
Pour the bean mixture into a blender or food processor and process into a puree. Adjust the
consistency with more stock if necessary.
Bring large pot of salted water to boil. Cook tortellini according to package directions.
Pour sauce over tortellini garnish with basil and serve.
43.Tuna Cakes and Smashed Potatoes

Tuna Cakes and Smashed Potatoes for diverticulitis
Course Main Dishes
Serves
4
An easy recipe with ingredients that most people have handy.
Ingredients
potatoes, unpeeled, chopped
2 Tsps salt
1/2 Cup milk
3 Tsps butter
3 Tsps canola oil
12 Ounces tuna fish, drained
egg, beaten
2 Tsps green onions, diced
1/4 Cup mayonnaise
1/2 Cup whole wheat bread, cut into small pieces
lemon juice, optional
Instructions
Cook potatoes in a small saucepan until tender. Drain. Place potatoes back in pan. Heat the milk
and butter in microwave until hot. With a potato masher, roughly smash the potatoes while
adding hot liquid until combined and set aside.
In a bowl, combine tuna, egg, green onions, mayonnaise, bread crumbs, and lemon juice. Form
into patties. Allow to refrigerate and become firm for 10 minutes.
Heat oil over medium-high heat, cook patties until golden brown, about 2 minutes on each side.
Serve with potatoes.
44.Turkey and Barley Casserole

Turkey and Barley Casserole for diverticulitis
Course Main Dishes
Serves
4
This recipe is versatile in that you can substitute chicken for the turkey and you can substitute
any vegetables you have handy. It is an easy one pot meal and so delicious.
Ingredients
1/2 Tsp salt
small onion, chopped
carrots, chopped
celery stalks, chopped
green bell pepper, seeded and chopped
white button mushrooms, quartered
2 1/2 Cups chicken broth
1 Cup barley
1 Tsp poultry seasoning
bay leaf
Instructions
In a large pan, over medium- high heat, cook ground turkey with salt until browned, about 5
minutes.
Add onions, carrots, celery and green peppers. Cook until tender, about 5 minutes. Add
mushrooms, stock, barley, poultry seasoning and bay leaf.
Mix together and place mixture in a 9x13 inch baking dish. Cover and bake in the preheated
oven for 1 hour. Serve.
45.Vegetable and Butternut Squash Curry

Vegetable and Butternut Squash Curry for diverticulitis
Course Main Dishes
Serves
4
Although an easy recipe, the exotic flavors of the curry powder and the richness of the coconut
milk, will make this a favorite.
Ingredients
1 1/2 Pound butternut squash, seeded, peeled and chopped
1 Tsp olive oil
onion, finely chopped
1 Tsp curry powder
1 2/3 Cup coconut milk
1 Cup water
14 Ounces butter beans, drained and rinsed
2 Tsps cilantro, chopped
Instructions
In a small saucepan, place squash and cover with water. Boil squash until tender and drain.
In a large pan, heat olive oil and cook onions until tender. Stir in curry powder, continue stirring
until fragrant, about 3 minutes. Stir in coconut milk and water. Bring to boil; simmer, uncovered,
about five minutes or until the mixture just thickens.
Add squash, spinach, butter beans and cilantro. Stir until heated through. Serve.
46.Vegetable and Garbanzo Curry

Vegetable and Garbanzo Curry for diverticulitis
Course Main Dishes
Serves
4
The vegetables and brown rice in this dish pack a lot of fiber and the curry and ginger add a twist
of flavor
Ingredients
2 Tsps vegetable oil
1 onion, sliced
2 Tsps curry powder
1/2 Tsp garlic powder
1/4 Tsp fresh ginger, grated
15 Ounces tomatoes, seeded and chopped
30 Ounces garbanzo beans, not drained
2 Cups potatoes, unpeeled, chopped
1 Cup carrots, sliced
2 Cups cauliflower, chopped
10 Ounces frozen peas, thawed
1/4 Tsp salt
1/4 Tsp pepper
Instructions
In a large non-stick pan, heat oil over medium-high heat. Cook onions until softened. Add curry
powder, garlic powder and ginger; cook 2 minutes.
Add tomatoes, garbanzo beans, potatoes, and carrots and stir together. Add cauliflower, cover
and reduce heat to simmer. Cook for 20-30 minutes, until vegetable are tender, adding water if
necessary. Stir in peas and salt and pepper; cook 5 more minutes.
Serve over hot rice.
47.Vegetable and Lentil Bowl

Vegetable and Lentil Bowl for diverticulitis
Course Main Dishes
Serves
4
The artichokes and mushroom give this dish added flavor and the lentils pack in lots of fiber.
Ingredients
1 Cup sugar snap peas
2 Tsps olive oil
onion, chopped
8 Ounces mushrooms, sliced
8 Ounces artichoke hearts, drained, chopped
8 Ounces green lentils, drained
4 Tsps half and half
1/2 Tsp salt
1/2 Tsp pepper
Instructions
Bring a small sauce pan of salted water to boil. Add sugar snap peas and turn off heat and set
aside for 4 minutes until tender. Drain under cold water and pat dry with paper towel. Set aside.
In a medium pan, heat olive oil and cook onions for 3-5 minutes. Add sliced mushrooms and stir
for 2-3 minutes. Add the sugar snap peas, artichoke hearts, and lentils to the pan. Stir-fry for 2
minutes.
Stir in the cream and salt and pepper and cook for 1 minute. Serve.
48.Vegeterian Penne Pasta

Vegeterian Penne Pasta for diverticulitis
Course Main Dishes
Serves
2
An easy way to get your fiber and vitamins in one dish. The whole wheat pasta has more fiber
than traditional pasta.
Ingredients
1/2 Pound whole wheat penne or bowtie pasta
1 Tsp salt
2 Tsps olive oil
8 Ounces white mushrooms, sliced
8 Ounces asparagus, chopped
8 Ounces red bell pepper, seeded and chopped
Instructions
until al dente. Drain.
While the pasta is cooking, in a medium non-stick pan, heat olive oil over medium heat. Add the
mushrooms and cook for about five minutes to release all the water.
Add the asparagus and bell pepper and sauté for 3-4 minutes, until softened. Add cooked pasta to
pan and add Parmesan cheese, stir until well combined.
Transfer to a serving bowl, garnish with fresh basil and serve.
49.Ziti with Zesty Chicken

Ziti with Zesty Chicken for diverticulitis
Course Main Dishes
Serves
4
This dish is rich in flavor and the whole wheat pasta and peas add lots of fiber. Easy to make
any day of the week.
Ingredients
1 Pound whole wheat ziti pasta or bowtie pasta
2 Tsps olive oil
1 onion, chopped
1 Tsp Dijon mustard
2 Tsps whole wheat flour
1/4 Cup lemon juice
12 Ounces frozen peas, thawed
1/4 Cup fresh Italian parsley, chopped
12 Ounces cooked chicken, chopped
Instructions
Bring a large pot of salted water to a boil. Add pasta and cook according to package instructions
until al dente. Drain.
While pasta is cooking, in a large non-stick pan, heat olive oil over medium heat. Add the onion
and cook for 3 minutes. Stir in the Dijon mustard and flour. Gradually whisk in the chicken
broth, stirring constantly to avoid clumps.
Bring the broth to a boil and stir in the lemon juice, peas and parsley. Add cooked pasta and
cooked chicken to sauce and serve.
50.Asparagus Soup
Servings: 4
Ingredients
 Shallots, finely chopped, 1 Cup
 Asparagus, chopped into one-inch pieces, 2 Pounds
 Vegetable stock, 6 Cups
 Salt, 1 Tsp
Instructions
 Save the asparagus tips for another time. Warm the olive oil in a large soup pot over
medium heat. Sauté for 3-5 min, or till shallots and garlic are cooked.
 Bring to the boil with the asparagus stalks, vegetable stock, and salt. Cover and cook on
low flame till asparagus is softened.
 Allow soup to cool before pureeing with a hand mixer until smooth. Sauté for 5 mins
over medium, or till asparagus tips are crisp.
51.Beans with Greens Soup

Servings: 4
Ingredients
 Olive oil, 2 Tsps.
 Onion, chopped, 1
 Celery stalks, sliced finely, 2
 Carrots sliced, 2
 Thyme, 1/4 Tsp
 Rosemary, 1/4 Tsp
 Bay leaf, 1
 Cannellini beans, drained and rinsed, 14 Ounces
 Salt, 1/2 Tsp
 Leafy greens (kale, spinach orchard), chopped, 1 Cup
Instructions
 Warm the olive oil in a large stew saucepan over medium heat. Sauté for 5 min, or till
onions are softened. Simmer for five min, turning regularly, after adding the onion,
garlic, celery, and carrots.
 Simmer till the chicken broth, thyme, rosemary, and bay leaf have all come to a boil.
Reduce heat to low, cover, then cook for 45-60 min.
 Season with salt and pepper after adding the beans. Simmer till the leafy greens is soft,
around 5-10 mins depending on the greens chosen. Serve.
 The broth & veggies can be mixed with an electric mixer until desirable smoothness is
reached before adding the greens for just a creamy texture.
52.Beef and Vegetable Soup

Servings: 4
Ingredients
 Stew beef, diced, 1/2 Pound
 Bag frozen vegetable medley, 1/2
 Barley, 1/4 Cup
 Beef broth, 32 Ounces
 Tomatoes, seeded and chopped, 2
 Garlic powder, 1 Tsp
 Paprika, 1 Tsp
 Oregano, 1 Tsp
 Bay leaf, 1
 Yellow or red potato chopped, 1
Instructions
 Sauté the ground beef in such a big stew saucepan over medium heat.
 Frozen veggies, broth, tomatoes, barley, garlic powder, oregano, paprika and bay leaf
should all be added at this point. Bring to a boil, then decrease to a low flame, cover, &
cook for fifteen min.
 Wait for yet another twenty minutes of simmering time, just until the potatoes are
cooked.
53.Cannellini and Butter Bean Soup

Servings: 4
Ingredients
 Slices pancetta chopped, 3
 Garlic cloves minced, 3
 Medium onions chopped, 2
 Butter (lima) beans, drained and rinsed, 28 Ounces
 Thyme, fresh, chopped, 2 Tsps.
 Balsamic vinegar, 1 Tsp
 Vegetable stock, 6 Cups
Instructions
 Warm some olive oil in a large stew saucepan over medium heat. Fry the pancetta in a
skillet.
 Toss in the garlic and onions. Sauté for five min, or till onions become soft.
 Add the thyme, vinegar, beans, and vegetable stock to mix well. Bring to the boil, then
lower to a low heat and cook, uncovered, about 25 minutes. Serve.
54.Chicken and Split Pea Soup

Servings: 4
Ingredients
 Pound skinless, boneless, chicken breast, cubed, 1
 Large onions, chopped, 2
 Carrots, chopped, 3
 Bay leaf, 1
 Salt, 1 Tsp
 Poultry seasoning, 1 Tsp
 Dried split peas, washed and drained, 1/2 Cup
 Peas, thawed if frozen, 1 Cup
Instructions
 Warm some olive oil in a large stew saucepan over medium heat.
 Sauté for five min, or till chicken is lightly browned. Sauté, turning periodically, till the
onions, garlic, bay leaf, salt, carrots, and seasonings have softened.
 Put the broth and split peas to a simmer in a saucepan. Reduce heat to low, lid, then cook
for 30-45 minutes.
 Put green peas to the stew and cook for 5 mins, mixing to incorporate all components.
55.Creamy Carrot Soup

Servings: 6
Ingredients
 Cups carrots, chopped, 4
 Curry powder, 1 Tsp
 Cups chicken broth, 3
 Carrot juice, 1/2 cup
Instructions
 Warm the oil in a large stew saucepan over medium heat.
 Simmer for another 6-8 mins after adding the carrots & onion. Sauté for yet another
minute after adding the garlic plus curry powder.
 After that, pour the broth plus 1/2 teaspoon of salt then continue to cook on low flame.
Allow to boil for around 15 minutes, covered.
 Stir in the carrot juice thoroughly. Using in batches, mix the stew in a mixer. Sprinkle the
stew with salt and pepper when returning it to the burner. Serve.
 Mention: extra cream could be added for just a fuller texture.
56.Creamy Chickpea Soup

Servings: 4
Ingredients
 Vegetable broth, 2 1/2 Cups
 Fresh baby spinach, 2 Cups
 Tomatoes, seeded and chopped, 2 Cups
 Hummus, homemade or store bought, 2 Cups
 Lemon juice, 1 Tsp
Instructions
 Put veggie broth to a simmer in a medium saucepan.
 Boil, stirring occasionally, till the spinach wilts, approximately 4–5 minutes.
 Reduce heat to low and toss in the hummus with lemon juice just until warmed.
57.Creamy Squash Soup

Servings: 4
Ingredients
 Acorn squash, cut lengthwise, seeds removed, 1
 Sweet potato, cut lengthwise, 1
 Shallots, cut lengthwise, 4
 Garlic cloves, whole, 4
 Vegetable broth, 4 Cups
 Sour cream, 1/4 Cup
Instructions
 Preheat the oven to 375 Fahrenheit.
 Oil the cut sides of the squash, sweet potato, then shallots. Put the veggies inside a small
roasting pan, skin side down, then insert the garlic cloves. Roast for up to 40 minutes of
cooking, or till soft.
 Let veggies to cool before scooping off squash & sweet potato flesh. Put the roasted
veggie flesh, shallots, and garlic inside a soup pot.
 Raise the broth to a simmer. Reduce heat to low then cook for thirty min, covered,
turning periodically.
 Fill the soup pot halfway with beans and then let aside to cool. Using a hand mixer, mix
the soup until it becomes completely smooth.
 Add the remaining half of the beans, as well as the cream. Season to taste then cook for 5
mins, or till thoroughly heated. Serve.
58.Kidney Bean Soup

Servings: 4
Ingredients
 Slices bacon, 3
 Garlic cloves, minced, 1 Tsp
 Shallots, chopped, 2
 Kidney beans, drained, 28 Ounces
 Quick cooking brown rice, 1/2 Cup
 Beef broth, 4 Cups
 Bay leaves, 2
 Dried basil, 1/4 Tsp
Instructions
 Sauté bacon inside a big soup saucepan over medium heat till crisp. Break the bread &
set it aside.
 Sauté garlic, shallots, & carrots in same saucepan with bacon grease till soft, around five
min.
 Mash the beans inside a mixer till they are completely smooth. Add into the pan's veggie
mix.
 Combine the bacon, rice, broth, bay leaves, & basil in a large mixing bowl. Raise the
soup to a simmer, stirring constantly.
 Reduce heat to low & cook, covered, for twenty minutes, or till rice becomes tender.
Serve.
59.Lentil Soup
Servings: 6
Ingredients
 Medium potatoes, unpeeled, and cubed, 3
 Bay leaf, 2
 Lentils, uncooked and rinsed, 2 Cups
 Thyme, 1/2 Tsp
 Oregano, 1/2 Tsp
 Water, 3 Cups
Instructions
 Warm the olive oil in a large soup saucepan over medium heat.
 Combine the onion, celery, carrots, & potatoes in a large mixing bowl. Simmer for 7-8
minutes, just until the vegetables are soft.
 Mix the bay leaves, thyme, lentils, and oregano in a large mixing bowl. Simmer for a few
extra minutes.
 Put the veggie broth plus water to a simmer. Lower to a low flame and continue to cook,
covered, for yet another 45 minutes, or just until lentils are tender & falling apart.
60.Baked Artichoke Dip

Servings: 4
Ingredients
 Artichokes, drained and chopped, 14 Ounces
 Mayonnaise, 1/2 Cup
 Plain Greek yogurt, 1/2 Cup
 Parmesan cheese, grated, 1 Cup
 Frozen spinach, chopped, 10 Ounces
 Red bell pepper, seeded and chopped, 1/2 Cup
 Mozzarella cheese, shredded, 1/4 Cup
Instructions
 Preheat the oven to 350 degrees Fahrenheit. Artichokes, beans, mayonnaise, Greek
yoghurt, & Parmesan cheese all should be mixed. Add the spinach with bell pepper then
blend well.
 Pour a 1-quart saucepan with the ingredients. Mozzarella cheese must be sprinkled on
top.
 Oven for around twenty minutes, just until the cheese has melted. Toss with veggies
on whole grain bread pieces while still hot.
61.Bean and Tomato Salad


Servings: 4
Ingredients
 White beans, drained and rinsed, 28 Ounces
 Green beans, cut into 1-inch pieces, 2 Cups
 Tomatoes, seeded and chopped, 2 Cups
 Italian dressing, 1/2 Cup
 Fresh basil, chopped, 2 Tsps.
 Parmesan cheese, grated, 2 Tsps.
Instructions
 Mix the first main ingredients in a medium serving bowl. Serve some basil & cheese on
top. Cook with whole grain pita bread pieces as a side dish.
62.Broccoli and Potato Casserole

Servings: 4
Ingredients
 Red potatoes, unpeeled and cubed, 6 Pieces
 Broccoli, chopped, 2 Cups
 Butter, 4 Tsps.
 Heavy cream, 1/2 Cup
 Cheddar cheese, 1/2 Cup
 Salt, 1/2 Tsp
 Nutmeg, 1/4 Tsp
Instructions
 Fill a pan halfway with water and add the potatoes. Cook potatoes till almost soft, around
6 to 8 mins, after adding salt to the water. Boil for an extra 5-10 mins, or till broccoli is
crisp.
 Take the potatoes & broccoli from the pan. Inside a heated saucepan, heat the butter, next
add the garlic and cook until 2 - 3 mins. Sprinkle with salt, pepper, then nutmeg before
adding the potatoes, broccoli, then cheese. Blend till the required consistency is reached.
63.Delicious Sweet Potatoes

Servings: 6
Ingredients
 Sweet potatoes, peeled and cut into large bite size pieces, 4 Pounds
 Orange juice, 2 Cups
 Cup honey, 1/2
 Cinnamon, 1 Tsp
 Nutmeg, 1 Tsp
 Vanilla extract, 2 Tsps.
 lemon zest, 2 Tsps.
 Flour, 2 Tsps.
 Brown sugar, 1/2 Cup
Instructions
 Preheat oven to 350 °. Sweet potatoes must be cooked till they are just undercooked.
Drain the water, chill it down, and put it away. Mix orange juice, cinnamon, nutmeg,
vanilla, & zest inside a large mixing basin. Sift the flour and both sugars in a separate
bowl. Inside a deep casserole dish, place the chilled sweet potatoes, pour the dry
ingredients mix, then toss to coat. Cook for 20 mins after pouring liquid on sweet
potatoes.
64.Easy Creamy Pumpkin Soup


Servings: 4
Ingredients
 Onion chopped, 1/4 Cup
 Curry powder, 1 Tsp
 Pumpkin puree, 15 Ounces
 Maple syrup, 2 Tsps.
 Tsp salt, 1/2
 Unsweetened coconut milk, 14 Ounces
 Sour cream, optional, 4 Tsps.
Instructions
 Heat oil inside a big saucepan over medium heat. Toss in the onions. Lid and cook for 5
mins, or till tender. Mix in the curry powder & pumpkin puree, next add the broth and
whisk till smooth. Sprinkle with salt after adding the maple syrup. Cook, turning
periodically, for 10 min.
 Puree the soup inside the pan with a hand-held mixer. Alternatively, purée the soup in a
food processor or blender till smooth. Transfer the mixture to the pan. Turn down the
heat to a low simmer. Add the coconut milk and whisk to combine. Heat until it becomes
heated, and don't let it boil.
 If needed, a teaspoon of sour cream could be added to the soup.
65.Holiday Stuffing
Servings: 4
Ingredients
 Whole wheat bread, cubed, 1 loaf
 Unsalted butter, 3/4 stick
 Apples, unpeeled, chopped, 3 large tarts
 Chopped, 1 onion
 Dried apricots, 1/2 Cup
 Prunes, chopped, 1/2 Cup
 Fresh Italian parsley, 1/2 Cup
 Salt, 1/2 Tsp
Instructions
 Preheat oven to 400 ° Fahrenheit. Put sliced toast inside a thin layer on a cooking pan and
toast for about 10 minutes. Allow time for cooling. Prepare the fruit combination while
the toast is baking. Inside a large frying pan, melt the butter on moderate heat. Simmer
until the onion, apples and celery are cooked, about 8-minutes. Mix the combination with
the buttered toast, apricots, prunes, parsley, broth and salt in a large stirring basin. Wrap
the mixture with tinfoil in a 3-quart casserole tray. Cook for twenty minutes, then replace
the foil and bake for another 15 min.
66.Roasted summer vegetable casserole

Servings: 2
Ingredients
 Olive oil, 3 tbsp
 Garlic bulb, halved through the middle, 1
 Large courgettis, thickly sliced, 2
 Large red onion, sliced, 1
 Aubergine, halved and sliced on the diagonal, 1
 Large tomatoes, quartered, 2
 New potatoes, scrubbed and halved, 200g
 Red pepper, deseeded and cut into chunky pieces, 1
 Can chopped tomatoes, 400g
 Small pack parsley, chopped, 0.5
Instructions
 Preheat the stove to 200 degrees Celsius/180 degrees Celsius fan/gas 6 and add the oil
into a grill pan. Mix in the garlic and all the fresh veggies, now turn to cover in the oil
using your hands. Grill for 45 minutes following seasoning thoroughly.
 Take the garlic cloves from hot pan & press them over the veggies, turning to thoroughly
spread them. Cook the diced tomatoes inside a medium skillet till they are boiling, then
season well and pour in the steamed veggies from the tin. Serve with a garnish of parsley.
67.Slow cooker vegetable curry

Servings: 2
Ingredients
 Can light coconut milk, 400ml
 Mild curry paste, 3 tbsp
 Vegetable bouillon powder, 2 tsp
 Red chili, deseeded and sliced, 1
 Finely chopped ginger 1 tbsp
 Garlic cloves, sliced, 3
 Butternut squash (peeled weight), cut into chunks, 200g
 Red pepper, deseeded and sliced, 1
 Small aubergine (about 250g), halved and thickly sliced, 1
 Coriander, chopped, 15g
 Frozen peas, defrosted, 160g
 Lime, juiced, to taste, 1
Instructions
 Inside the crockpot saucepan, mix the coconut milk, bouillon powder, chili, ginger, curry
paste, garlic, pepper, butternut squash, and aubergine and mix thoroughly. Refrigerate
overnight following covering with the lid.
 Simmer on low about 15 min, just until the veggies are soft, now add the coriander &
peas that were defrosted. The curry's warmth should be enough to keep them warm. If
you really want a little more zing, try a dash of lime juice. Serve with a whole-wheat
flatbread for a complete supper.
68.Vegan jambalaya
Servings: 2
Ingredients
 Olive oil, 2 tbsp
 Large onion (180g), finely chopped, 1
 Celery sticks, finely chopped, 4
 Yellow pepper, chopped, 1
 Smoked paprika, 2 tsp
 Chili flakes, ½ tsp
 Dried oregano, ½ tsp
 Brown basmati rice, 115g
 Garlic cloves, finely grated, 2
 Butter beans, drained and rinsed, 400g
 Large handful of parsley, chopped
Instructions
 Inside a large skillet on high temperature, heat the oil then cook the onion, celery, &
pepper about 5 minutes, or till they begin to mellow and color.
 After mixing in the spices & rice, add the tomatoes with a can of water. Mix the garlic,
beans, and bouillon in a mixing bowl. Come to a low boil, then cover & boil for 25
minutes, or until rice is cooked and the fluid has been consumed. Keep an eye just on
skillet at the finish of the cook time and make sure it really doesn't dry out; if does, add a
dash of water. Add the parsley then serve immediately.
69.Tomato penne with avocado

Servings: 2
Ingredients
 Whole meal penne, 100g
 Rapeseed oil, 1 tsp
 Large onion, sliced, plus 1 tbsp finely chopped, 1
 Orange pepper, deseeded and cut into chunks, 1
 Garlic cloves, grated, 2
 Mild chili powder, 2 tsp
 Ground coriander, 1 tsp
 Cumin seeds, ½ tsp
 Can sweetcorn in water, 196g
 Avocado, stoned and chopped, 1
 Lime, zest and juice, 1/2
 Handful coriander, chopped, plus extra to serve
Instructions
 Cook pasta about 10-12 minutes over salted water till al dente.
 Inside a medium saucepan, heat oil. Sauté the chopped onion & peppers for 10 min,
turning often, until brown.
 After garlic and spices have been added, add the tomato, 1⁄2 a can of water, maize, and
bouillon. Cook for 15 minutes with the lid on.
 Next, combine the avocados, lime juice and zest, and finely sliced onion in a mixing
bowl.
 Rinse the penne and combine this with the coriander inside the sauce.
 Fill dishes halfway in pasta, then sprinkle with avocados and coriander leaves.
70.Stir-fry chili beef with sweet potato jackets
Servings: 2
Ingredients
 Sweet potatoes (about 175g each), 2
 Thick, lean rump sirloin steak, trimmed of all fat (about 200g after trimming), thinly
sliced, 1
 Garlic cloves, finely grated, 2
 Smoked paprika, 2 tsp
 Cold-pressed rapeseed oil, 1 tsp
 Green pepper, halved, deseeded and sliced, 1
 Cumin seeds, 1 tsp
 Tomatoes, cut into wedges, 2
 Can black beans, drained and rinsed, 400g
 Handful of coriander, chopped, plus extra whole leaves to serve
 Small avocado, stoned, peeled, halved and chopped or mashed, 1
 Lime, cut into wedges, 1
Instructions
 Preheat the oven to 200 degrees Fahrenheit/180 degrees Fahrenheit fan/gas 6 and cook
the sweet potatoes about 45 minutes, or till they are soft. In the meantime, combine 1⁄2 of
the garlic and paprika with the steak.
 Inside a nonstick wok, warm the oil then simmer the pepper about 1 minute, till it begins
to tender. Sauté for several minutes longer with the leftover garlic & cumin seeds.
Simmer for 10 minutes before serving the tomatoes and leftover paprika. Mix in the
beans as well as the bouillon until all are hot. Combine the coriander as well as the
remaining ingredients in a large mixing bowl.
 Cut the baked potatoes in half almost all the way through it and serve. Split the beans in
between dishes then sprinkle with the avocados. Squeeze over some lime slices then
serve.
 Grill the steak about 5 minutes after returning the skillet to the temperature. If you've a
decent non-stick pan, you do not need to add any oil, and if you do not even wash the
skillet, the steak would get some wonderful, scorched parts. The steak pieces ought to be
pink in the inside and juicy on the outside. Garnish with the leftover lemon slices for
pressing so over potatoes and several coriander leaves piled on top.

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Chapter 3

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Chapter 3: Dinner Recipes

1. Apple Chicken Pita Pocket

Preparation Time: 10 Minutes

Cooking Time: 3 Minutes

Difficulty Level: Easy

 Chicken cooked, cubed, 2 Cups

 In a medium bowl, combine the chicken, apples, and celery.

Calories 200, Protein 3g, Carbs 4g, Fat 5g.

2. Aromatic Rice with Lentils

Cooking Time: 5 Minutes

Difficulty Level: Easy

3. Bean and Mushroom Stew

Cooking Time: 4 Minutes

Difficulty Level: Medium

4. Bean and Vegetable Casserole

Cooking Time: 2 Minutes

Difficulty Level: Medium

Cooking Time: 6 Minutes

Difficulty Level: Medium

6. Beef and Penne Pasta Toss

Cooking Time: 5 Minutes

Difficulty Level: Medium

Toss until well combined and sprinkle with remaining cheese.

Roll into fajita and serve immediately.

9. Broccoli and Mushroom Brown Rice

10.Chicken and Asparagus Pasta

11.Chicken and Avocado Pitas

12.Chicken and Lentil Pita

Add chicken, tomatoes, lentils; mix well.

Top with alfalfa sprouts. Serve.

14.Chipotle Black Bean Chili

Reduce heat, cover and simmer 15-25 or until chili thickens.

15.Garnish with fresh cilantro.

16.Couscous with Chicken

17.Couscous with Vegetables

Spoon vegetable mixture over couscous. Serve.

18.Easy Beef Stir Fry

19.Easy Turkey Chili

20.Garbanzo Pita Pockets

21.Grilled Fish Tacos

22.Grilled Steak with Spinach and Apple Salad

23.Grilled Vegetable Quesadilla

24.Grilled Veggie Sandwich

Top with spinach and remaining piece of bread. Serve.

25.Lentil Linguine Stew

Stir parsley into the stew. Serve.

28.Pasta with Beans and Turkey

Top with parmesan cheese. Serve.

29.Pasta with Chicken and Olives

30.Pasta with Spinach and White Beans

31.Quick Broccoli Pasta Toss

32.Red Beans and Rice

33.Rice and Vegetable Casserole

34.Rice, Shrimp and Peas Bowl

35.Roasted Chicken and Vegetables

36.Shrimp and Black Bean Nachos

Spread each chip with 1-Tsp black-bean mixture.

Top with 1-Tsp shrimp mixture. Serve

37.Southwestern Chicken Pitas

38.Spaghetti with Zucchini

39.Spinach and Ham Pizza

41.Tofu Stir Fry

Serve over hot brown rice.