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Low in sodium and fat content but full in flavor. Chicken or tyrkey brest can be substituted in place of shrimp.

Ingridents

3/4-1 pound large shrimp (remove shells & tails)
1 tsp coarsely ground black pepper
1 tsp hot chili pepper flakes
1 tbls extra-vergin olive oil
1 small yellow onion, thinly sliced
1/2 pound chinise long beans, halved, or whole green beans trimmed
2 clove garlic
1 samll red or yellow bell pepper cored and cut into 1/4inch
strips
2 large stalks bok choy , thinly sliced (including leaves)
1-2 tbls. black bean sauce.

1. Rinse shrimp well, shake dry and place in a medium bowl. Sprinkle with black pepper and hot chili pepper flakes and set aside.

2. In a large skillet or wok, heat olive oil and saute' onion for 2 minutes, until just tender. Add beans, toss to coat with olive oil and cook, tossing frequently, for 4 minutes. Add garlic red or yellow peppers and bok choy, cover and cook for an additional 4 minutes.

3. Add shrimp and cook for another 2 to 3 minutes, until shrimp are pink and veretables are crisp-tender. Stir in black bean sauce and cook for 1 minute longer to blend flovors.

Serve hot by itself or over brown rice.

Spinach, containing a good deal of salt and iron, sometimes leaves one with a puckery aftertaste unless a little sugar or sugar alternative is added. It needs some olive oil to give it luster and a smooth texture, garlic and sesame oil to enrich he flavor, and a very brief parboiling to prevent it from turning watery. This spinach is delicious hot or cold. Serves 2 to 4.

- 2 pounds spinach
- 4 table spoons olive oil
- 2 large cloves garlic, lightly crushed and peeled
- 3/4 teaspoon of salt
- 1 teaspoon of sugar
- 2 teaspoons sesame oil

1) Wash the spinach well. If it has roots, separate them and cut into 2 or 4 pieces - they are extrememly sweet and succulent. Chop stems if long. Or you can go the real easy route here and just use pre-washed fresh spinach.

2) Bring a large pot of water to a rolling boil, add the spinach, and stir to submerge it. When the water begins to boil again, in about a minute, pour the spinach into a colander and spray with cold water to stop the cooking. Press down lightly to extract excess water.

3) Heat a wok or large, heavy skillet over high heat until hot; add the oil, swirl, and heat for about 30 seconds.

4) Toss in the garlic cloves and press them against the pan a few times.

5) Add the spinach and poke and shake to separate the mass; then stir in fast turning motions to coat it with oil.

6) Sprinkle in the salt and sugar and stir briskly for about 1 minute.

7) Add the sesame oil, give a few fast turns, and pour into a hot serving dish, discarding the garlic.

Source: The Key to Chinese Cooking by Irene Kuo

Ingredients:

- 1 lb salmon

- juice of 1 lime or lemon

- 1 tablespoon of Walkerswood Jerk Seasoning (adjust to your taste)

- 1/2 tablespoon olive oil

- 1 teaspoon of soy sauce (optional)

- Rinse the salmon with water and fresh lime juice.

- Cut up into 4 slices (4 servings)

- Combine the jerk seasoning, olive oil and soy sauce into a plastic bag or in a bowl.

- Add sliced salmon to the jerk mixture and rub gently.

- Marinate for about 30 to 45 minutes.

- Grill or bake for about 20 minutes. 10 minutes on each side if grilling. Can leave in oven without turning.

- Can be served on top of a mixed greens salad.

- Can be served with lentils, brown rice and a cucumber salad.

- Can be served with "mashed cauliflower" and grilled asparagus.

Jerk Salmon makes a wonderful accompaniment to many vegetables, and other less intensely flavored side dishes. A great source of Omega-3. This dish shows that we can all enjoy nutritious foods and that they do not have to be difficult to make. Perfect for anyone trying to improve how they eat, not just for a person with diabetes. Feel free to experiment with other kinds of fish, the lighter kinds should not be marinated as long, maybe just for 15 minutes.