Stuffed Bell Peppers!!

STUFFED BELL PEPPERS!!

Ingredients:

• 2 Large red bell peppers
• Sea salt and pepper (to taste) 
• 1 tsp. olive oil
• 1/2 yellow onion, diced
• 1 clove garlic, minced
• 1 cup water
• 8 oz. organic tempeh, crumbled
• 7.5 oz. (1/2) can) fire roasted diced tomatoes 
• 2 Tbsp. raw pine nuts
• 1 cup cooked brown rice
• 1 Tbsp. freshly chopped parsley
• 1 Tbsp. freshly chopped basil
• 1 Tbsp. raisins

Directions:

1. Preheat oven to 350 F
2. Halve peppers lengthwise, leaving stems intact. spoon out seeds and place cut side up in a shallow baking dish. Sprinkle with salt and pepper. Bake for about 15 minutes, or until they're soft, but still retain their shape.
3. Make rice. Set aside
4. Put 1 cup of water on to boil in kettle or small pan
5. While peppers are baking and water is boiling, heat olive oil in a large skillet over medium heat and saute onion and garlic until soft.
6. Add tempeh, tomatoes and pine nuts to skillet and saute about 5 to 7 minutes.
7. Stir in rice, parsley, basil, and raisins. Remove from heat and season with a bit more salt and pepper.
8. Spoon mixture into peppers in the baking pan. Pour just enough boiling water around peppers to touch the base of each so they won't burn in the oven.
9. Bake for 15 minutes and serve.

Nutrients:

• Calories: 247
• Fat: 7 g
• Saturated fat: 1 g
• Carbohydrates: 35 g
• Protein: 12 g
• Fiber: 8 g
• Sodium: 130 mg
• Cholesterol: 0 mg

Recipe: Greek Yogurt Dip (Tzatziki)

Recipe: Greek Yogurt Dip (Tzatziki)

(Makes 8 servings.)

While the Greek empire may be a shadow of what it once was, this Mediterranean country still has plenty of things going for it, including a pantheon of deities that translates well into Hollywood blockbusters, several beautiful islands, and awesome intestinal health, thanks to a cuisine that is rich in pro- and prebiotics.

Take tzatziki, for example. This yummy yogurt dip is packed with probiotics (provided you use live-culture yogurt!) along with prebiotic garlic. It may not help your breath, but further on down the line, it'll have your digestive tract singin'.

• 2 cups plain Greek yogurt
• 1/2 tsp. sea salt
• 1/4 tsp. ground black pepper
• 2 cloves garlic, finely chopped
• 2 small cucumbers, peeled and diced
• 2 Tbsp. fresh dill, finely chopped
• 1 Tbsp. fresh mint leaves, finely chopped

1. Combine yogurt, salt, and pepper in a medium bowl; mix well.
2. Add garlic, cucumbers, dill, and mint; mix well.
3. Chill for 1 hour.
4. Serve with fresh vegetables or cooked fresh artichoke for dipping.

Tip: To cook fresh artichokes, cut about 3/4 inch off the tip of the artichoke. Rinse artichoke and cook covered in simmering water for 25 to 35 minutes or until outer leaves are easily pulled off.
Nutritional Information (per serving):

Calories	Fat	Saturated Fat	Cholesterol	Sodium	Carbs	Fiber	Sugar	Protein
37	<1 g	<1 g	<1g	157 mg	3 g	<1 g	3 g	6 g