Chickpeas, white balsamic vinegar, and honey join olives, tomatoes, red onion, and greens for a new twist on a Greek salad. You can use white-wine vinegar in place of the balsamic -- just add more honey to taste.
The vegetable filling for this wrap takes its cues from the classic Provencal stew. Soluble fiber in eggplant and chickpeas may reduce LDL ("bad") cholesterol; lycopene in tomatoes can help protect against cancer.
Spelt is an ancient whole grain native to southern Europe. It's packed with fiber and naturally higher in protein than wheat. For a more intense flavor, use a mild smoked paprika instead of a sweet one. Topping off the soup with parsley adds an earthy tone and aids in digestion.
per serving: 437 calories; 19 g protein; 12 g fat; 73 g carb; 12 g fiber
You will need 1 cup of mashed potatoes for this recipe, which comes from Kristin Klauser in Seaside, California. Peel and quarter a medium russet potato; boil in salted water (to cover) until fork-tender, about 10 minutes.