In a large skillet, heat oil over medium heat for about 2 minutes. Add potatoes, cut side down, carrots, garlic, rosemary, salt and pepper. Cover and cook about 7-8 minutes, turning occasionally. Add ½ cup water, cover and cook, stirring occasionally, 15 to 20 minutes or until fork tender.
Makes 4 servings.
Per serving: 70 calories, 1 g protein, 9 g carbohydrates, 2 g fiber, 4 g fat, 0.48 g saturated fat, 344 mg sodium, 0 mg cholesterol.
In a large skillet on medium heat, cook the onion and garlic in olive oil for 4 minutes.
Meanwhile, in a large bowl, coat the chicken with the cumin, red chile flakes and salt. Add to the skillet and cook for 5-7 minutes until chicken is cooked through. Add the tomato paste, broth and pumpkin. Bring mixture to a boil. Add corn and reduce heat to medium-low. Cook for 5 minutes.
Stir in lime juice and taste for salt and pepper.
Makes 10 servings.
Per serving: 135 calories, 14 g protein, 12 g carbohydrates, 4 g fiber, 3 g fat,0 .53 g saturated fat, 491 mg sodium, 26 mg cholesterol.
#.10 Tex-Mex Cornbread Muffins
Ingredients
1 ½ cups 1% milk
2 eggs
3 tablespoons vegetable oil
2 tablespoons melted butter
1 ½ cups yellow cornmeal
½ cup all purpose flour
1 (4-oz.) can diced mild green chiles, drained
2 tablespoons fresh jalapeno pepper, diced
½ cup diced green onions
½ cup shredder sharp cheddar cheese
¾ teaspoon salt
¾ cup granulated sugar
4 teaspoons baking powder.
Preheat over to 375 degrees F. Spray two 12-cup muffin pans with non-fat cooking spray.
In a large bowl, whisk together milk, eggs, oil and butter until well mixed. Add remaining ingredients, stirring until blended. Spoon batter into the prepared muffin pans, filling each cup ¾ full. Bake 17-20 minutes, until golden and firm to the touch.
Makes 24 muffins
Per muffin: 110 calories, 3 g protein, 16 g carbohydrates, 1 g fiber, 4 g fat, 2 g saturated fat, 113 mg sodium, 23 mg cholesterol.
Total time: 35 minutes plus cooling and chilling time.
1 bag (12 ounces) fresh cranberries picked over
3 ripe Bartlett pears (about 1 ½ pounds) peeled, quartered, cored and cut into ½ inch chunks
2/3 (two thirds) cup of sugar
½ cup dried cherries
1.In a medium-size, heavy bottom non-aluminum saucepan, combine cranberries, pears, sugar, dried cherries, and ½ cup of water. Bring to a boil over medium heat.
2.Reduce to a simmer and cook, stirring frequently to prevent scorching, until berries have popped and are tender, about 5 minutes. Cool to room temperature. Cover and refrigerate until chilled.
Per ½ cup serving: 149 calories
1 g protein; 0 g fat; 38 g carb; 4 g fiber.
What’s great about this easy-to-make dish is that the pears and dried cherries give the cranberry sauce an extra touch of natural sweetness, allowing you to cut down on added sugar. Plus, you can make this cranberry sauce for several days in advance- just keep it tightly covered and refrigerated until you’re ready to serve.
From: "body + soul"
#. 4 Roasted Garlic Chicken with Vegetables
3 garlic cloves, thinly sliced
2 tablespoons of chopped fresh parsley
2 tablespoons extra-virgin olive oil
1 whole chicken
1 tablespoon lemon juice
½ of whole red onion
½ of whole white onion
½ a pound of carrots
1 whole red and green bell peppers
¼ pound wild mushrooms (shitake or button mushrooms)
1 sprig of rosemary
2 bay leaves
salt and pepper to taste
Preheat oven to 400 degrees Fahrenheit. Wash and clean chicken thoroughly. Make a small incision in the breast of the chicken and in the back of the chicken. Insert half of the portion of garlic cloves, rosemary sprig and bay leaves under the skin of the breast and back of the chicken. Season the entire chicken with garlic powder, black pepper and salt to taste. Pour the lemon juice and olive on the chicken, ensuring that the mixture
and the seasonings are rubbed into the chicken evenly. Place the chicken in a large ovenproof skillet and surround the chicken with all the vegetables. Cover and bake for 45 to 50 minutes.
#5. Fish Soup
2 teaspoons of garlic powder
1 clove of garlic
3 teaspoons of parsley
2 large celery stalks
2 Bay leaves
1 teaspoon of whole black and white peppercorns
2 tablespoons of olive oil
½ pound of carrots
1 whole onion
1 bag of okra
2 bags of spinach
3 boxes of free range chicken stock or vegetable stock
2½ pounds of Catfish or white fish
Cut the onion, spinach, okra, celery and carrots into bite pieces. In a medium saucepan sauté all of the vegetables over medium heat in the 2 tablespoons of olive oil. In a large pot, pour in the stock and bring to a boil, stir in the carrots, then add all of the other vegetables and ingredients. Add the fish last. Bring to a boil and cook until the carrots are tender, usually about 15 to 20 minutes.
Recipe by Loretta Jones
#7. Fresh Pesto
Cook Time: 20 min
Servings: 6
Summer Sauce
Recipe by:
Chantal Clabrough
Date added: 10.05.2006 Recipe number: 55
8 cups fresh organic basil (packed)
3 cups fresh coriander (packed)
4 cups fresh Parmegiano Reggiano or fresh organic Romano cheese
2 tablespoons walnuts
2 cups olive oil
Salt to taste
Use a food processor for best results. (A blender can also be used but a food processor works much better.)
Wash and pat dry with paper towels the fresh basil and coriander.
Remove all leaves from the stems. (Do not use the stems.)
Grind the basil and coriander.
Slowly add the cheese and continue to grind.
Add the walnuts and continue to puree.
Slowly pour in the olive oil and continue to pulse the sauce until it is creamy.
Add salt to taste.
You can freeze pesto in ice cube trays. Remove from trays when frozen and store in freezer bags or containers. This way, you can easily use a bit of pesto on salads or sandwiches. Frozen pesto will last in the freezer for 6 months. To thaw, simply put in the refrigerator the night before or defrost quickly in the microwave.
Follow the instructions provided by the canning company to preserve pesto. Right before sealing the jars, pour a little olive oil on the tops. This will help preserve the pesto and avoid spoilage! To find out more about canning, visit HomeCanning.com.
A Pied Noir Cookbook: French Sephardic Cuisine from Algeria, will be published by Hippocrene books in the spring of 2005. chantal@theailerongroup.com
Recipe from www.sustainable.org
#2. Miso Soup With Garlic, Ginger, And Lemon Balm
This simple, flavorful soup is so easy and is the perfect quick fix for when you need a pick-me-up or something warming and nourishing. It is great to drink when you have a cold or flu.
3 cups water
1-inch piece fresh gingerroot
3 large cloves garlic, sliced thin lengthwise
1 tablespoon mellow white or yellow miso
5 or 6 sprigs lemon balm, about 4 inches long
Lemon balm leaves for garnish
Heat water over medium heat in a small nonreactive saucepan. Peel gingerroot and slice into coins (crosswise in thin slices). Add gingerroot and garlic to saucepan. When water boils, reduce heat and cook at a bare simmer, covered, 15 to 20 minutes. Remove from heat.
Put miso in a small bowl; add about ¼ cup of the hot decoction and stir with a fork until miso is dissolved. Add dissolved miso to saucepan along with lemon balm and use the back of a spoon to bruise leaves against side of pan. Cover and let sit for about 5 minutes.
With a spoon, press balm sprigs against side of the pan to release essence, and remove them. Use a slotted spoon to remove ginger slices. I leave the garlic slices in the broth – they are the prize at the bottom of the bowl.
Serve soup garnished with a few fresh lemon balm leaves.
Recipe from “Herb for Health” – www.herbsforHealth.com
#3. Lemon Balm Infusion
Makes About 1 Quart of Infusion; Fill 2 or 3 Ice Cube Trays
If you are making a simple cup of tea, use 1 or 2 cups water. I use a handful of lemon balm leaves per 1 cup of water. Steep for just 5 minutes, strain and drink hot. Sweeten with your choice of health promoting sweetener, if desired. I find this tea soothing to the digestive tract about an hour after dinner, and sometimes I will have a cup before bedtime to relax.
You can drink infusions hot, like tea, or chill them and serve like iced tea or mixed with other drinks. Or, make them into ice cubes to flavor iced tea.
1.quart water
2.2 generous cups fresh lemon balm leaves
Bring water to a boil in a non-reactive saucepan. Add lemon balm and cover. Remove from heat and steep for about 30 minutes, or until infusion is room temperature.
Strain herbs; pour infusion into a glass jar or pitcher and refrigerate, or pour infusion into ice cube trays and freeze. Once frozen, pop cubes into freezer bags and label.
Oaxacan sauce is also delicious with other seafood, chicken and pasta.
Nutrition Information per Serving
Calories: Good Choice (530)
Fat: Good Choice (16 g) – [Primarily unsaturated fat]
Cholestrol: Good Choice (95 mg)
Sodium: Good Choice (455 mg)
Protein: (52 g)
Carbohydrate: (46 g)
Fiber: (9 g)
This nutrition analysis corresponds to the recipe below. The restaurant version may differ.
Ingredients (4 servings)
Oaxacan Sauce:
1½ Tbs. herb oil
1 medium onion, diced, with seeds removed
½ Tbs, serrano chilies, diced, with seeds removed
½ cup chopped cilantro
5 cloves garlic, sliced
1¼ cups vegetable broth, no salt added
1½ tsp. cumin powder
¾ tsp. chili powder
2 tomatoes, skinned and chopped
5 Tbs. (⅝ cup) marinara sauce
3 Tbs. lemon juice
Seabass & Sides:
1 Tbs. olive oil
2 tsp. chives or Italian parsley
2 lbs. sea bass
2 cups cooked brown rice
4 cups steam rice
4 cups steamed broccoli or other vegetables
Directions:
Oaxacan Sauce:
1.In a small kettle or stockpot, heat the herb oil. Add onions, Serrano peppers, cilantro and garlic. Sauté until onions are translucent.
2.Add the vegetable broth, spices, tomatoes, marinara sauce, and lemon juice.
3.Bring to a boil, reduce heat and simmer 10 min.
Seabass:
1.Optional: dust seabass with salt and pepper (salt and pepper not in analysis).
2.Preheat oven to 425º.
3.Heat olive oil in skillet on high until oil reaches smoking point. Add seabass, sauté for 30 seconds on one side, turn over, and sauté for another 30 seconds.
4.Place seabass in a baking dish. Add the Oaxacan Sauce over the fish so that the vegetables are on top of the fish.
5.bake for 6 – 7 minutes, or until the fish is completely cooked.
To Serve:
Place the rice on plates and spread slightly. Place the seabass & sauce over rice. Garnish with chives or Italian parsley and serve with steamed vegetables.
Recipe from
“Healthy Dining in Los Angeles”
#11. Spiced Fish with Pumpkin Rice
This North African dish is a contrast of mild spicy fish and slightly sweet pumpkin. This orange-fleshed vegetable is a good source of the powerful antioxidant, beta-carotene, which boosts the immune system, provides oxygen to the cells and helps the body fight cancer.
Ingredients
Serves 4
450g/1lb sea bass or other firm fish
30ml/2 tbsp whole-wheat flour
5ml/1 tsp ground coriander
1.5-2.5ml/1/4 –1/2 tsp ground turmeric
About 500g/11/4lb piece of pumpkin
30-45ml/2-3 tbsp olive oil
About 6 spring onions sliced diagonally
1 garlic clove, finely chopped
275g/10oz/11/2 cups brown basmati rice, soaked
salt and ground black pepper
lime or lemon wedges and fresh coriander sprigs, to garnish
For the coriander and ginger flavoring mixture
45ml/3 tbsp finely chopped fresh coriander
10ml/2 tsp finely chopped fresh root ginger
½ -1 fresh chili, seeded and very finely chopped
45ml/3 tbsp lime or lemon juice
_______Nutrition Notes______
Per portion:
Energy 479kcals/2004kJ
Protein 28.7g
Fat 11.8g
Saturated fat 1.8g
Carbohydrate 63.9g
Fiber 1.7g
Sugars 2.7g
Calcium 212mg
____________________________
1. Carefully remove and discard any skin or bones from the fish and cut into 2cm/3/4 chunks. Mix together the flour, coriander, turmeric and a little salt and pepper in a plastic bag. Then add the chunks of fish and shake for a few seconds so that each piece is evenly coated in the spice mixture.
Set aside.
2. Make the coriander and ginger flavoring mixture by stirring the ingredients together in a small bowl.
3. Cut the skin from the pumpkin with a sharp knife and scoop out the seeds. Then cut the flesh into 2cm/3/4inch chunks.
4. Heat 15ml/1 tbsp of the oil in a wok or flameproof casserole and stir-fry the spring onions and garlic for a few minutes until slightly softened and golden. Add the pumpkin and cook over a fairly low heat, stirring frequently, for 4-5 minutes or until the flesh softens.
5. Drain the rice, add to the wok or casserole and stir-fry over a brisk heat for 2-3 minutes. Then stir in the stock together with a little salt. Bring to a simmering point, then cover and cook over a low heat for about 15 minutes until the rice and pumpkin are tender.
6. About 4 minutes before the rice is ready, heat the remaining oil in a frying pan and fry the fish over a moderately high heat for 3 minutes until the outside is lightly browned and crisp and the flesh is cooked through but still moist.
7. Just before serving, carefully stir the coriander and ginger flavoring mixture into the rice and transfer to a warmed serving dish. Lay the fish pieces on top of the rice or, alternatively, stir into the rice. Serve garnished with lime or lemon wedges and springs of fresh coriande
#12. Tomato and Lentil Dhal
Natural, live yogurt is not only the perfect accompaniment to this aromatic, antioxidant-rich dish, but is a useful source of healthy bacteria and enzymes.
1.Heat the oil and butter in a large heavy-based saucepan, sauté the onion for 5 minutes until softened and lightly colored, stirring occasionally. Add the garlic, carrot, cumin and mustard seeds and ginger, then cook for for 5 minutes, stirring, until the seeds begin to pop and the carrot softens slightly.
2.Stir in the ground turmeric, chili powder and garam masala, and cook for 1 minute or until the flavors begin to mingle, stirring to prevent the spices burning.
3. Add the lentils, water, coconut milk and tomatoes, then season well. Bring to a boil, then reduce the heat and simmer, covered, for about 45 minutes, stirring occasionally to prevent the lentils sticking.
4.Stir in the lime huice and 45ml/3 tbsp of the fresh coriander, then check the seasoning. Cook for a further 15 minutes until the lentils soften and become tender.
5.Sprinkle with the remaining coriander and flaked almonds and serve.
_________Nutrition Notes__________
Per portion:
Energy 363kcals/1803kJ
Protein 16.1g
Fat 15.6g
Saturated fat 4.7g
Carbohydrate 42.3g
Fiber 4.9g
Sugars 11.4g
Calcium 90mg
#13. Aubergine and Chick-pea Tangine
Ingredients
Serves 4
1 small aubergine, diced
2 courgettes, thickly sliced
60ml/4 tbsp olive oil
1 large onion, sliced
2 garlic cloves, chopped
150g/5oz/2 cups brown cap mushrooms, halved
15ml/1 tbsp ground coriander
10ml/2 tsp cumin seeds
15ml/1 tbsp ground cinnamon
10ml/2 tsp ground turmeric
225g/8oz new potatoes, quartered
600ml/1 pint/21/2 cups pasta
15ml/1 tbsp tomato puree
15ml/1 tbsp chili sauce
75g/3oz/1/3 cup ready-to-eat unsulphured dried apricots
400g/14oz/3 cups canned chick-peas, drained and rinsed
salt and ground black pepper
chopped fresh coriander, to garnish
couscous, to serve
1. Sprinkle salt over the aubergine and cougettes and leave for about 30 minutes. Rinse and pat dry with kitchen paper.
2. Heat the grill high. Arrange the courgettes and aubergine on a baking sheet and toss in 30ml/2 tbsp of the olive oil. Grill for 20 minutes, turning occasionally, until just tender and golden.
3. Meanwhile, heat the remaining oil in a large, heavy-based saucepan and cook the onion and garlic for about 5 minutes until softened, stirring occasionally. Add the mushrooms and sauté for 3 minutes until tender. Add the spices and cook for 1 minute more, stirring, to allow the flavors to mingle.
4. Add the potatoes and cook for 3 minutes, stirring. Pour in the passata, tomato puree and 150ml/1/4 pint 2/3 cup water, cover, and cook for 10 minutes or until the sauce begins to thicken.
5. Add the aubergine, courgettes, chili sauce, apricots and chick-peas. Season, and cook, partially covered, for 10-15 minutes until the potatoes are tender. Add a little extra water if the tangine becomes too dry. Sprinkle with chopped fresh coriander and serve with couscous.
_______Nutrition Notes_________
Per portion:
Energy 338kcals/142kJ
Protein 12.5g
Fat 14.6g
Saturated fat 1.9g
Carbohydrate 141.7g
Fiber 9.2
Sugars 16.2g
Calcium 100mg
recipe by
".............."
# 14. Spinach with red lentils
A bit Indian and a bit Oriental
Serves 4 to eat their fill:
1 ½ pounds spinach
1 onion
2 garlic cloves
2 tablespoons olive oil
1 cup red lentils
2 ½ cups vegetable stock
1 cup canned corn kernels (drained)
salt, chili powder
½ bunch cilantro
1 bunch scallions
½ cup yogurt or sour cream
1. Remove all of the wilted leaves from the spinach, break off the very thick stalks. Wash the spinach thoroughly in lots of cold water in the sink until the water is no longer dirty. Drain the spinach and chop roughly. Peel and finely chop the onion and garlic.
2. Heat the oil in a wok or skillet (for which you have a lid). Soften the onion and garlic. Add the lentils and stir well. Add, the stock, cover and reduce the heat. Cook the lentils for about 15 minutes, or until they are soft.
3. Add the corn to the lentils with the spinach. Season with salt and chili, cook covered for a few minutes until the spinach leaves collapse.
4. Meanwhile wash the cilantro and shake dry, remove the leaves, and chop finely. Wash the scallions, removing the root ends and the wilted green leaves. Finely slice the onions and the crisp green parts into rings.
5. Add the cilantro, onion rings, and yogurt or sour cream to the spinach and lentil mixture, and stir in. Taste and adjust the seasoning if necessary. Serve immediately.
Time you need: 35 minutes
Goes well with: Indian flatbreads (chapattis), or brown rice.
Calories per portion:335
#15. Vegetable Curry
The more colorful the better
Serves 4 curry fans:
A good 2 pounds mixed vegetables (e.g. waxy potatoes, carrots, leeks, red bell peppers, Savoy cabbage, cauliflower, peas and cherry tomatoes)
1 large onion
1 piece fresh ginger (3/4 inch)
1 ½ teaspoons each cumin and cilantro seeds
2 dried chilis, 2 bay leaves
2 teaspoons turmeric
¼ teaspoon cinnamon
1 pinch ground cloves
2 tablespoons ghee
1 ¼ cups vegetable stock
salt, 4 tablespoons yogurt
garam masala for sprinkling
1.Wash and trim the vegetables, peel where necessary. Chop potatoes, carrots and leeks into large chunks; pepper and Savoy cabbage into wide strips, and the cauliflower into florets. Leave peas whole and halve tomatoes. Peel and halve the onion, then cut into strips. Peel and finely chop the ginger.
2.Dry-roast the cumin, cilantro, chili and bay leaves in the wok without any fat for 1-2 minutes, stirring all the time. Turn off the heat, put the roasted spices in a pestle and mortar and crush them as finely as possible. (You can’t crush the bay leaves, though, so leave them to be mixed in and then fished out of the wok after cooking). Add the turmeric, cinnamon and cloves.
3.Reheat the wok. Soften the onions and ginger in the ghee. Add the vegetables (except for the tomatoes) and saute` briefly, stirring in the spices. Add the stock, and season the vegetables with salt and cover. Reduce the heat and simmer for about 15 minutes, until firm to the bite, checking several times so that they do not boil dry. Add more water if necessary.
4.Wash the parsley, shake dry, and chop finely. Melt the butter in a small skillet, stir in the lemon zest and parsley. Season with salt.
5.Add the yogurt to the vegetables and season with salt. Sprinkle with garam masala.
Time you need: 40 minutes
Calories per portion: 395
#16. Turmeric Pasta with Vegetables
An Indo-Italian co-production
Serves 4 as an entrée:
1 small eggplant
1 red bell pepper
1 leek
2 garlic cloves
2 tablespoons olive oil, safflower oil or ghee
½ cup vegetable stock
2 teaspoons garam masala
salt, 1 pinch Cayenne pepper
1 tablespoon turmeric
1 pound whole grain spaghetti or narrow ribbon pasta
2 tablespoons yogurt
a few leaves parsley or mint
1. Wash and trim the eggplant and pepper, removing the seeds from the pepper. Dice the eggplant, cut the pepper into quarters, and then into thin strips. Cut off the root ends and the dark green tops from the leek. Slice the leek lengthwise and rinse thoroughly under cold running water, including between the leaves. Cut the halves into strips. Peel and finely slice the garlic.
2. Place a saucepan on the stove and melt the butter. Saute the diced eggplant for about 2 minutes, stirring all the time. Add the leek, pepper, and garlic and cook for a few more minutes. Add the vegetable stock, season the vegetables with garam masala, salt and Cayenne pepper. Reduce the heat, cover , and simmer the vegetables for about 10 minutes.
3. While the vegetables are cooking, bring a large saucepan of water to boil. Sprinkle salt and turmeric into the water and then add the pasta. Simmer uncovered until al dente. This will take about 8 minutes, but it is best to test one strand before hand.
4. Add the yogurt to the vegetables, check and adjust the seasoning, if necessary. Wash the herbs and pat dry, then chop finely. Drain the pasta and combine with the vegetable sauce. Place on warmed plates and sprinkle with herbs. Serve immediately.
Time you need: 40 minutes
Goes well with: yogurt with diced cucumber and mint
Calories, per portion: 545
Recipe from:
"Vegetarian Basics"
Page 2 Pantry™
#17. Singapore Spinach Omelet
Serves 1
To make more than one, simply double, triple, or quadruple the ingredients – but prepare each omelet individually.
Sea salt and freshly ground black pepper, to taste
1.In a medium bowl, whisk egg, egg whites, soy sauce, rice vinegar, and garlic-chili sauce, if desired. Stir in spinach.
2.2. Spray a small nonstick skillet with natural cooking spray. Add oil to skillet, place over medium heat. Add egg mixture. Cook 2 minutes or until set, lifting edges of omelet with spatula to allow uncooked egg to run underneath.
3.3. Flip omelet; cook 1 minute, or until no longer runny. Sprinkle with scallion and season with salt and pepper. (Note: To flip omelet, slide omelet out unto plate. Invert another plate on top; flip over, then slide omelet back into pan.)
Per serving:
160 calories, 10 g fat (2 g saturated), 3 g carbohydrates, 15 g protein, 1 g fiber, 330 mg sodium (14% Daily value).
#18. Fried Rice with Shiitake Mushrooms and Peas
Serves 4
Aromatic basmati rice and a little fresh ginger help boost the umami effect of this classic dish.
1 tablespoon toasted sesame oil
2 scallions thinly sliced
1 tablespoon grated fresh gingerroot
1 cup (2 ounces) sliced fresh shiitake mushrooms
1 large carrot, peeled and shredded (makes ¼ cup)
½ cup (2 ½ ounces) frozen peas
2 cups brown basmati rice, chilled
2 tablespoons naturally brewed soy sauce, or to taste
1 teaspoon Asian garlic-chili sauce (optional)
2 large eggs, lightly beaten
2 tablespoons chopped fresh cilantro
2 teaspoons toasted sesame seeds (optional)
1.In a large nonstick skillet or wok over mediul –high heat, warm oil.
2.Add scallions and ginger, stir fry 1 minute. Add mushrooms and carrot; stir-fry 1 minute more. Add peas, rice, soy sauce and garlic-chili sauce, if desired; stir-fry 2 minutes, or until peas and rice are heated through. Add eggs, stirring constantly, stir-fry 1 minute, or until eggs begin to brown.
3.Remove from heat. Stir in cilantro. Sprinkle with sesame seeds, if desired, before serving. (Note: toast sesame seeds in a small dry skillet over medium-low heat, stirring often, 3 to 5 minutes, or until golden. Remove from skillet immediately to prevent burning.)
Per serving:
380 calories, 9 g fat (2 g saturated) 68 g carbohydrates, 12 g protein, 6 g fiber, 570 mg sodium (24% Daily Value).
1. Wrap tortillas in paper towels. Microwave on high power for 30 seconds to soften. (Or, wrap tortillas in foil. Heat in a 350-degree F. oven for 10 minutes.)
2. In a small bowl combine garlic salt and pepper. Add chicken; toss to coat evenly. In a large skillet cook and stir seasoned chicken in hot oil over medium-high heat for 2-3 minutes or until cooked through. Remove from skillet; keep warm. Add broccoli, onion and ginger to skillet. Cook and stir for 2-3 minutes or until vegetables are crisp-tender.
3. To assemble spread each tortilla with about 1 tablespoon Peanut Sauce. Top with chicken strips and vegetable mixture. Roll up each tortilla, securing with a toothpick. Serve immediately with remaining sauce. Makes 6 servings.
Peanut Sauce: In a small saucepan combine ¼ cup of sugar, ¼ cup creamy peanut butter, 3 tablespoons soy sauce, 3 tablespoons water, 2 tablespoons cooking oil, and 1 teaspoon bottled minced garlic. Heat until sugar is dissolved, stirring frequently. Makes about 2/3 cup.
1. Soak lentils in a large pan of cold water for 25 minutes. Bring to a boil, reduce heat, and simmer for 10 minutes on low, drain thoroughly.
2. Add 1 tbs. of the olive or grapeseed oil, 1 of the garlic cloves, and lime juice to lentils and mix well. Set aside.
3.Heat remaining olive or grapeseed oil in a pan and stir-fry the remaining garlic lightly.
4.Add the onion, bell peppers, and green beans. Stir-fry for 4-5 minutes.
5.Add the vegetable broth to the pan and simmer for 10 minutes on medium-low heat. Add lentils to veggies and add pepper, salt, Zip, and a dash of stevia to taste.
Variations:
Use different veggies like zucchini, carrots, and snow peas, or for a creamier version add 2 tbs. of coconut cream.
For a raw dish, sprout the lentils and add into mixed veggies and lightly warm.
Recipe from
"THE pH MIRACLE FOR WEIGHT LOSS"
#23. Roasted Cajun Vegetables
2-4 Servings
INGREDIENTS
1 yam
3 carrots
1/2 red onion
2 zucchini
1 red bell pepper
1 green bell pepper
3 tbs. olive oil
1/2 lime, juiced
Cajun Spice
2 tsps. paprika
1 tsp. cumin
1 tsp. coriander
1 tsp. black pepper (optional)
1/2-1 tsp chili powder
DIRECTIONS
1. Preheat the oven to 450 degrees F.
2. Chop all veggies into bite-sized pieces
3.Put oil, lime juice, Cajun spices, and chopped vegetables into a gallon-size Ziploc bag. Toss veggies in the spice until well covered.
4.Empty veggies onto a foil-covered cookie sheet. Spread out so they cover the pan evenly. Bake for 15 to 20 minutes.
5. Reduce heat to 375 degrees F and bake for another 15 minutes until veggies are tender.
1. Preheat the oven to 350 degrees F. Bake squash until it yields slightly to pressure, but still is firm, approximately 30-45 minutes.
2.Remove seeds and pull spaghetti strands with fork. Toss with pesto and serve.
#25. Pumpkin Seed Pesto
INGREDIENTS
3 cloves garlic
1 tsp. RealSalt
Black pepper, freshly ground
2 cups fresh basil leaves
1 cup pumpkin seeds
1 cup olive oil
DIRECTIONS
1. Combine garlic, salt, and pepper in food processor and chop finely.
2. Add basil leaves and pumpkin seeds. Blend until ground.
3.With motor running, slowly add olive oil and blend until well combined.
Variations:
Add steamed or raw vegetables, sun-dried tomatoes, or artichoke hearts to basic recipe.
May be served as a side dish, main course, or salad. Freeze pesto in ice cube trays and remove for soups, stews, or individual servings. An addition of fresh arugula makes an interesting addition.
Stacks are easy, layered meals, akin to the tostada. The often start with a warm, grounding grain or legume and are topped with fresh vegetables and low-sugar fruits or nuts. End with olive oil and lemon juice, Bragg Liquid Aminos, or an alternative sauce. Beginning a stack with a vegetable works too. The nice thing about a stack is it adapts to whatever is in your refrigerator. Here are some examples to get you started:
Quinoa, steamed broccoli, tomatoes, red onon, radishes, chopped Brazil nuts
Brown rice, chopped avocado, soaked almonds (or sun-flower, sesame, pumpkin seeds), chopped zucchini, and green onions
Cooked lentils, steam-fried onions and garlic, fresh or steamed kale
Steamed mustard greens (or other greens), sauteed onions, guacamole
Sprouted wheat tortilla crisped in skillet in olive oil, refried pinto beans, spinach, lettuce, sprouted alfalfa, fresh salsa
Cooked millet, steamed Brussels sprouts, and onions
Steamed broccoli, sunflower seeds, diced red bell pepper, radishes
Cooked quinoa, raw grated carrot, chopped broccoli, cauliflower, onion, cabbage, almonds, and avocado, mixed and warmed in skillet
Recipe by
"THE pH MIRACLE FOR WEIGHT LOSS"
#30.Tomato, Mixed Sprouts, and Cucumber Salad
Mixed sprouts are widely available from any good farmers' market or health food store. They come in various mixtures, from sprounted mung beans, to red lentil and chickpea sprouts, and have a crisp, refreshing texture when they are used in raw salads.
4 Servings
INGREDIENTS
1 pint cherry or grape tomatoes, roughly chopped
1 1/4 lbs mixed fresh sprouted beans and lentils
1 small red onion, very finely diced
4 small Lebanese cucumbers, thinly sliced or finely chopped
1 tbsp. light olive oil
juice of 1 lemon
1 tsp. roasted cumin seeds
3 tbsp. chopped mint leaves
2 tbsp. chopped cilantro leaves
salt and freshly ground black pepper
DIRECTIONS
Place the tomatoes in a mixing bowl. Rinse and drain the mixed sprouts and add them to the tomatoes with red onions and cucumber. Mix together the olive oil, lemon juice, and cumin seeds and pour over salad. Stir in the chopped herbs and season well before serving.
Recipe by: Vegetables & Vegetarian
#31.Green Bean Stir-Fry with Curry Leaves
Fresh crunchy beans, cooked in spices until barely tender, then sprinkled with freshly grated coconut, make a delicious accompaniment to simply cooked meat and fish dishes.
4 Servings
INGREDIENTS
1 tbsp. sunflower oil
1 tsp. black mustard seeds
10-12 curry leaves
1 tsp. urad dhal
1-2 dried red chiles
1 small onion, halved and thinly sliced
1 tsp. turmeric
3/4 pound fine green beans, trimmed
1/2 cup water
salt
2 tbsp. freshly grated coconut
DIRECTIONS
Heat the oil in a large, nonstick frying pan or wok. Add the mustard seeds and cook over medium heat. As soon as the seeds start to "pop" add the curry leaves, urad dhal, and dried red chiles. Stir-fry for 1-2 minutes or until the dhal turns lightly golden. Add the onion, stir, and cook for 5-6 minutes until softened, then add the turmeric and continue to stir-fry for 2-3 minutes. Add the beans to the pan with water; stir, cover, and cook over medium-low heat for 5-6 minutes, stirring occasionally. Season well and remove from heat. Sprinkle with the coconut just before serving.
Recipe by: Vegetables & Vegetarian
#32. Broccoli with Garlic, Cumin, and Red Chile
Crisp, broccoli is delicious stir-fried with garlic, chiles, and warm spices. The simple, clean flavors make this dish the perfect accompaniment to richer meat or fish dishes.
4 Servings
INGREDIENTS
1 tbsp. chickpea flour (besan or gram flour)
1 tsp. salt
1 tsp. ground cumin
1 tsp. ground coriander
1/2 tsp. garam masala
2 tbsp. light olive oil
4 garlic cloves, thinly sliced
2 tsp. cumin seeds
2 red chiles, deseeded and sliced
1 1/4 lbs. broccoli florets
1-2 tbsp. water
DIRECTIONS
In a small bowl mix together the chickpea flour, salt, ground cumin, ground coriander, and garam masala. Heat the oil in a large, nonstick wok or frying pan; when it is hot add the garlic, cumin seeds and chiles and stir-fry for 1-2 minutes. Add the broccoli and stir-fry over high heat for 3-4 minutes. Reduce the heat to low and evenly sprinkle the chickpea flour mixture over the broccoli. Cover the pan and cook gently for 5-6 minutes. Take the lid off the pan and sprinkle the water over the broccoli; stir and cook until the florets are evenly coated with the mixture. Check the seasoning and serve immediately.
Recipe by: Vegetables & Vegetarian
#33. Pumpkin Curry
When cooked, pumpkin becomes sweet and makes the perfect partner for fiery chili and warm spices such as cumin and turmeric. Despite its quick cooking time, this dish has a rounded flavor. Serve as a vegetable aside to meat and fish dishes or by itself with steamed basmati rice or flatbreads and maybe an accompanying salad.
4 Servings
INGREDIENTS
1 pound pumpkin or butternet squash, cut into 1-inch cubes
1 tsp. turmeric
1 tsp. smoked paprika
2 1/2 cups water
7 oz. freshly grated coconut
1 tsp. cumin seeds
1 tbsp. sunflower oil
1 tsp. black mustard seeds
8-10 curry leaves
2 small red chiles, split in half lengthways
salt
DIRECTIONS
Put the pumpkin or butternut squash in a saucepan with the turmeric, smoked paprika, and the water. Bring to a boil and simmer gently for 6-8 minutes or until tender. Grind half of the coconut in a spice mill or a mortar and pestle with the cumin seeds. Stir this into the pumpkin mixture and stir and cook 2-3 minutes. Remove from heat. In a small, nonstick frying pan, heat the oil until hot and add the mustard seeds, curry leaves, and red chiles. Stir and cook over high heat for 1-2 minutes, then pour this mixture over the pumpkin curry. Season and serve.
4 - 5 large fresh Sage Leaves 1 cup pre-cooked Brown Rice
2 bunches fresh Basil
1 tbsp fresh Oregano
½ inch peeled fresh Ginger, cubed
Fresh pepper to taste [Jalapeno or Habanero]
32 oz vegetable or chicken stock
Quick Prep Tips:
Wash all vegetables before cutting or adding to blender.
Cut only the Red Onion and Ginger into manageable pieces.
All other vegetables can be added to the blender without cutting.
Pull the fresh herb leaves off by running your finger down from the tip to the bottom of each stem, directly into the blender.
Directions:
Start by pouring a little vegetable or chicken stock [3 to 4 oz] into the blender.
Add the Cilantro bunches, Garlic, Bullion Cube, and blend until liquefied.
Add the Red Onion, Ginger, and other ingredients along with more chicken stock incrementally, in stages.
Blend until smooth and desired consistency. [Add more stock if too thick].
Taste the mixture and add more Thyme, Oregano or fresh Pepper if needed, or to taste.
Raw or Uncook Fans:
Congratulations! You have just made a delicious, healthy, and nutritious soup/sauce which can be enjoyed immediately at room temperature. For richer taste, add 1 tsp Olive Oil and blend some more. This is a great recipe for people who want to try raw cuisine for the first time.
Heat-It-Up Fans:
Pour entire mixture into a sauce pan, cook on medium high heat, for about 15 minutes. Add Brown Rice half way through, if desired. For richer taste, stir in 1 tsp Olive Oil at the end, after the heat has been turned off.
Non-Vegetarian Option:
Add cleaned and thoroughly washed fresh Shrimp, Mussels, Scallops, and Fish Nuggets, in the last 2 - 3 minutes, until just opaque or cooked [do not overcook]. Enjoy your wonderful mixed sea food soup!
