(Serves 4 – 5)

Ingredients:
10 fluid oz water, lightly salted
5 oz millet
4 tbsp sunflower oil
1 bunch green onions, sliced
3 tbsp chopped cilantro
1 egg, beaten
2 tbsp low-fat cream cheese
Salt and black pepper

Instructions:
In a big pot, bring water to a boil. Then pour in the millet and bring the water back to a boil and cover the pot. Simmer for about 25 minutes or until all water has been absorbed. Place the cooked millet into a bowl.

Heat half of the sunflower oil in a small frying pan and sauté the green onions for about 2 to 3 minutes. Add the onions to the millet and mix. Then add the chopped cilantro and combine.

In a small bowl, beat the egg and the cream cheese together and stir into the millet mixture. Season with salt and pepper, then form 8 round patties.

Heat the rest of the oil in a large non-stick frying pan and cook the patties until nice and golden on both sides. Drain on kitchen paper and serve with a tossed salad. This makes great vegetarian entrée, or side dish with poultry or fish.

No one cooks quite like Mom, and if you’ve had a rough day you may wish you had some of Mom’s great tasting comfort foods to make you feel better.
Unfortunately, Mom may not have made the healthiest dishes. But here are two healthy comfort food recipes you may want to try.

Healthy Meat Loaf

* 2 teaspoons canola oil
* 1 chopped medium sweet onion
* 12-ounce bottle beer
* 1 teaspoon dried thyme
* 1 teaspoon dry mustard
* 3/4 teaspoon salt
* 1/8 teaspoon freshly ground pepper
* 1 1/4 pounds 95%-lean ground beef
* 1 1/4 pounds 93%-lean ground turkey
* 1 cup fresh whole-wheat breadcrumbs
* 1/4 cup chopped parsley
* 1 large egg, lightly beaten
* 1 egg white, lightly beaten

Preheat your oven to 375 degrees Fahrenheit. Coat a loaf pan with cooking spray and set it aside. Place the onion in oil to sauté until it’s translucent and beginning to brown, approximately five minutes. Add the beer and increase the heat to high to bring it to a boil. Cook it until the liquid resembles syrup and reduces to about 3/4 cup (takes approximately 10 minutes). Transfer the liquid to a large bowl and stir in the seasonings; let this cool for at least 10 minutes.

Add the remaining ingredients and thoroughly combine the ingredients using clean hands. Transfer the mixture to the prepared pan and form it to resemble a loaf. Bake this in the oven until the internal temperature reaches 160 degree Fahrenheit which will take about 1 1/2 hours. Allow the meat loaf to rest for five minutes, drain off any liquid from the pan, slice, and enjoy.

Ingredients:
1 (16 oz) package whole-wheat spaghetti
Salt
2 tbsp canola oil
1 medium onion, sliced
1 red bell pepper, sliced
1 piece ginger, peeled and finely diced
1 small eggplant, sliced into small chunks (about 2 cups)
2 cloves garlic, finely sliced
1 cup frozen broccoli florets, thawed
1 (15 oz) can diced tomatoes
2 tbsp soy sauce
1 chicken breast, cooked and sliced
2 green onion, sliced

Instructions:
Cook the pasta according to package instruction until al dente.

In a large skillet or wok, heat canola oil over high heat. Stir fry onion, red pepper, ginger, eggplant for about 1 minute. Add garlic, broccoli, tomatoes, and soy sauce and cook for a further 2 minutes. Then add the al dente pasta and the chicken slices to the vegetables, toss well and cook for 1 minute.

Top with green onion slices and serve immediately.

Ingredients:
2 (6 oz) cans tuna packed in water, drained
3 tbsp mayonnaise (low fat, for dieters)
1 tsp celery salt
1 tsp onion powder
1 tsp garlic powder
1/3 cup celery, chopped
1/3 cup onion, chopped
1 cup yellow bell pepper, chopped
2 tbsp butter
3 English muffins, split in halves (whole wheat for dieters)
6 slices American cheese
6 slices of tomatoes

Instructions:
Preheat oven to 200 degrees F

In a medium bowl, place tuna and mix in garlic power, celery salt and mayonnaise. Add the yellow bell pepper, celery and onion.

Place the muffin halves on a baking sheet and butter them. Bake for about 3 minutes. They should be slightly brown. Take out of oven and top with tuna mixture and cheese. Put the muffins back into the oven until the cheese has melted, which should take about 8 minutes. Take out of the oven, top each half with a tomato slice and enjoy.

Ingredients:
1 sugar pumpkin
3 apples, peeled and cored
Water
Cinnamon & nutmeg (optional)

Instructions
Cut the sugar pumpkin in half, peel it and take the seeds out. Cut the pumpkin halves into cubes and slice the apples. Fill a pot with 3inches of water and insert a steamer basket. Place apples and pumpkin cubes into the steamer basket, bring water to a boil and steam until soft and cooked through. Puree the mix and if desired, add the cinnamon and nutmeg.

You can also mash the pumpkin and apples and use it as a side dish with sausages.

Nutrition is an essential part of health. In this area we will be publishing information on nutrition, and giving you links to invaluable resources to help you save time and stay healthy.