The Ultimate Tortilla Roll-Up

Makes 1

Whole wheat flour tortilla (*health food stores have a sprouted wheat tortilla that is delicious)
1/2 ounce low-fat cream cheese, you can use less
1 ounce chicken breast without skin, tuna, or whatever you have on hand
2 slices tomato, chopped
1 romaine lettuce leaf, shredded
1 green onion, minced fine (optional)
1 teaspoon vinaigrette, whatever you have on hand

Lay tortilla flat and spread cream cheese all over. In a small bowl, toss lettuce, tomato and optional green onion with vinaigrette. Set aside.

Lay chicken out evenly over cream cheese. Spread lettuce mixture evenly on top of the chicken.

Roll up like you would a sleeping bag and secure with a toothpick or just place on a plate, seam side down. If this is for a lunch box, wrap securely with plastic wrap.

Mushroom and Spinach Side Dish

4 Servings

This side dish makes four servings; it's perfect to keep in your fridge to add to stir-fries or pasta dishes. Use as many different mushrooms as you can find, especially the healthier varieties like shiitake, enoki and oyster mushrooms. The dried porcini or cepes really add a lot of flavor. You'll find them in little packages near the produce stands.

Ingredients:
1/2 oz dried porcini or cepes mushrooms (optional)
2 tsbp olive oil, preferably extra virgin
1 lb mixed, fresh mushrooms
4 cloves of garlic, minced
1 tsp herb and spice blend
2 cups organic baby spinach leaves

Instructions:

If you're using porcini mushrooms or cepes, put them in a dish with enough hot water to barely cover and let them soak for about 20 minutes. Wash and slice the fresh mushrooms and remove any tough stems. In a large pan with a cover, heat the oil and sauté the mushrooms, including the soaked porcini and the soaking liquid. Stir well, cover and cook gently for 5 minutes. Stir in the garlic and herb blend, cover and cook for another 5 minutes, until the mushrooms are tender and most of the liquid has been absorbed.

Add the baby spinach leaves to the mushroom mix. Stir to wilt them briefly, and the dish is ready to serve, or to store in the fridge for later use. You may want to add salt and pepper to taste but most people find it's not necessary.

Tuna Apple Salad

Prep Time: 15 minutes
Total Time: 15 minutes

Ingredients

3 ounces tuna, canned in water
1/2 apple, medium
2 tablespoons raisins
1/4 teaspoon curry powder
1 tablespoon mayonnaise, low-fat
2 ounces yogurt, fat-free, favorite flavor
2 cups mixed salad greens
1 tablespoon almonds, slivered
8 crackers, whole wheat
Preparation

Drain tuna, if necessary and place in a medium bowl, flaking with a fork.
Wash, peel, core and chop apple half; add to tuna.
Add raisins, curry, mayonnaise and vanilla yogurt to tuna and apple; mix thoroughly to combine.
Wash lettuce greens and place on serving plate. Place tuna-apple mixture on bed of lettuce; top with slivered almonds.
Serve with wheat crackers.