(Vegetarian)

Eggplant parmesan is usually made with fried eggplant, tons of mozzarella and parmesan. While delicious, the eggplant quickly becomes a sponge for the oil, and with the addition of mounds of cheese, you end up eating the mother load of all fat bombs. And why go for the bad fat when the good is just as tasty? Olive oil is rich in monosaturated fats, which help reduce bad cholesterol (ldl), and maintain your level of good cholesterol (hdl), improving the overall ratio of ldl to hdl which lowers your risk of heart disease. For this recipe, I've reduced the overall fat by baking the eggplant instead of frying it. I've also cut way down on saturated fats by using egg whites in place of whole eggs, cutting out the mozzerella, and reducing the parmesan cheese to just a sprinkling. It's enough to make your heart sing "That's amore!"

(Vegetarian, Vegan, Wheat-Free, Nut-Free)

For this fresh stir-fry, I've replaced meat with tempeh, used low sodium organic tamari (the tamari is wheat free), and used super foods such as broccoli, onions, garlic and ginger, to make for one tasty healthful meal!

Most of us know that eating beef increases our risk of heart disease, but the majority of us don't realize what a heavy toll meat eating takes on the environment. Raising animals for food requires enormous amounts of fuel, fertilizers, pesticides, water and land, and while I'm not advocating we all become vegan, an occasional vegan meal is good for you and the planet. There are many wonderful plant-based protein sources, tempeh being my favorite of all. So this month, try eating green, and give up or cut back on animal products. For more info on "eating green" see the book Six Arguments for a Greener Diet, by the Center for Science in the Public Interest.

(Vegetarian, Vegan, Dairy-free, Egg-free, and Refined Sugar-free)

I no longer eat white sugar. Not because it's "evil" but because it's empty calories. White sugar is the bimbo of the food world, pretty and sparkly, but no substance underneath. And do you think I miss this sweetie? Not for a nano-second! For this soulful old-fashioned dessert, I've replaced the "white" foods with whole foods, trading white sugar for agave nectar and date sugar, and white flour for whole grain spelt flour. The result is food that tastes better while providing greater nourishment and a more even-keeled energy source. The science behind this is simple: date sugar is nutrient dense and high in fiber, while agave nectar is low on the glycemic index--which means it doesn't produce glucose as quickly as white cane sugar, and therefore doesn't cause the surges in blood sugar that lead to sugar crashes. This month, give up white sugar, and in return, you'll get off that roller coaster to gain a greater sense of calm.