Traditional Macaroni and Cheez, a variation
2 1/2 c. dry elbow whole wheat, or gluten-free macaroni
2 Tbsp. Walnut oil
1/3 c. flour (any kind)
1/2 tsp. Dry mustard
1 pinch cayenne
1 3/4 c. plain non-dairy milk (rice or almond), heated
1/2 c. nutritional yeast flakes
Salt and pepper
1/2 c. packed whole-grain bread crumbs (optional)
Preheat oven to 375 degrees.
Oil an 8-inch square baking dish or mist it with nonstick spray. Cook macaroni according to package directions. Drain well. While pasta cooks, prepare the cheez sauce. Heat oil in a large saucepan. When hot, stir in flour, mustard, and cayenne. Cook and stir 1 minute. Gradually stir in hot milk, a little at a time, whisking continually. (It takes about 5 to 7 minutes to add the milk. The sauce should continue to bubble as you add the milk’ if it doesn’t you are adding the milk too quickly.) If necessary, cook the sauce until it is the consistency of thick cream, about 2 to 4 minutes longer. Remove from heat and stir in the nutritional yeast flakes. Season with salt and pepper to taste. Stir in cooked macaroni, and mix well. Transfer to the prepared baking dish. Sprinkle bread crumbs, if desired. Bake 25 to 30 minutes. Let stand for 5 minutes before serving.
Makes 4 to 6 svg.
Cal. 334, prot. 16 g, fat 8 g, carbs 50 g
2 1/2 c. dry elbow whole wheat, or gluten-free macaroni
2 Tbsp. Walnut oil
1/3 c. flour (any kind)
1/2 tsp. Dry mustard
1 pinch cayenne
1 3/4 c. plain non-dairy milk (rice or almond), heated
1/2 c. nutritional yeast flakes
Salt and pepper
1/2 c. packed whole-grain bread crumbs (optional)
Preheat oven to 375 degrees.
Oil an 8-inch square baking dish or mist it with nonstick spray. Cook macaroni according to package directions. Drain well. While pasta cooks, prepare the cheez sauce. Heat oil in a large saucepan. When hot, stir in flour, mustard, and cayenne. Cook and stir 1 minute. Gradually stir in hot milk, a little at a time, whisking continually. (It takes about 5 to 7 minutes to add the milk. The sauce should continue to bubble as you add the milk’ if it doesn’t you are adding the milk too quickly.) If necessary, cook the sauce until it is the consistency of thick cream, about 2 to 4 minutes longer. Remove from heat and stir in the nutritional yeast flakes. Season with salt and pepper to taste. Stir in cooked macaroni, and mix well. Transfer to the prepared baking dish. Sprinkle bread crumbs, if desired. Bake 25 to 30 minutes. Let stand for 5 minutes before serving.
Makes 4 to 6 svg.
Cal. 334, prot. 16 g, fat 8 g, carbs 50 g
… Jo Stepaniak, The Ultimate Uncheese Cookbook
Black Beans and Brown Rice with Cucumber Salsa
2 ½ cups (about 1 ¼ pounds) dried black beans
½ white onion, finely diced
½ green or red bell pepper, seeded, de-veined, finely diced
2 fresh jalapeno chilies, stemmed, seeded and minced
½ tsp. ground cumin
½ bay leaf
1 tsp. salt, or to taste
3 quarts water
Brown rice and salsa recipes follow
Sort the beans by hand to remove small rocks and bits of organic debris, and clean thoroughly, rinsing under running water. Combine all the ingredients, except the salt in a stockpot. Bring to a boil and then reduce the heat to low. Simmer, uncovered, until the beans are soft, about 1 ½ hours. Add water as needed to keep the beans immersed during cooking. When the beans are properly cooked, they are tender but their skins remain unbroken.
Season with the salt. Cool the beans and store in their liquid to cover in the refrigerator. The beans will keep for up to 5 days in a container with a tight-fitting lid. You may freeze the beans for up to 2 months. When thawed they will be softer in texture.
Each serving: calories 224; prot 9g; carbs 41g; fat 3g; sat fat 0g; chol 0mg; sodium 445mg; fiber 9g. (includes the salsa)
Brown Rice
Purchase any slow-cooking, brown unshelled rice for optimum nutritional benefits, and prepare according to package directions.
Cucumber Salsa
2 cucumbers, peeled, seeded, and cut crosswise into ¼ inch thick slices
½ red bell pepper, seeded, de-veined, and finely diced
½ yellow bell pepper, seeded, de-veined and finely diced
¼ bunch fresh cilantro (coriander), stemmed and coarsely chopped
1 tsp fresh dill leaves, finely chopped
1 fresh serrano chili, stemmed, seeded, and finely minced
¼ red onion, finely diced
2 teaspoons Olive oil
3 teaspoons red wine vinegar
2 or 3 pinches of salt
In a large bowl gently toss together all the ingredients until thoroughly mixed. This salsa may be prepared up to 1 hour before serving.
Vegetable Lasagna
26 oz. Jar organic pasta or marinara sauce
3/4 cup sliced kalamata olives
1 cup vegetable broth 3 tsp. dried basil
1 tsp. barley miso 1 pound firm low fat tofu
12 rice lasagna noodles 1 Tbs. Olive oil
¼ tsp. nutmeg ¼ tsp. fine sea salt
3 cups sliced mushrooms
3 cups coarsely chopped swiss chard or spinach
3 cups grated soy mozzarella cheese
Preheat the oven to 375 degrees. In a food processor, blend the basil, tofu, olive oil, nutmeg and sea salt together to make a ricotta mixture. Set aside. In a mixing bowl, combine the marinara sauce, broth and miso. Set aside. In a 8 x 10 pyrex dish, layer ¼ cup of the sauce mixture then:
3 of the lasagna noodles
1/3 of the tofu ricotta mixture
1/3 chard
1/3 mushrooms
1/3 olives
1/3 soy mozzarella cheese
1/3 of the pasta sauce mixture
Repeat until all the layers are finished, sprinkling the top with soy cheese. Bake tightly covered for 45 minutes then uncover and bake another 20 minutes. Remove from over and let “set up” for about 10 minutes. Serves 6.
Each serving: calories 220; prot 8g; carbs 33g; fat 6g; sat fat 0g; chol 0mg; sodium 771 mg; fiber 2g
The Natural Palate. 830 990 0699 www.thenaturalpalate.com.
Steamed Broccoli
1 bunch broccoli
¼ cup seasoned rice vinegar
2 tsp. Dijon mustard
2 large Garlic cloves, minced
Break the broccoli into bite-sized florets. Peel stems & slice them into ¼ inch thick strips. Steam florets & stems for 10 min, or until just tender. Meanwhile whisk the remaining ingredients in a bowl. Add broccoli & toss to mix.
Each serving: calories 27; prot 2g; carbs 6g; fat 0g; sat fat 0g; chol 0mg; sodium 59mg; fiber 2g.
Tri-Color Pepper Sauté over Polenta
The Polenta:
1 tsp. dried oregano or basil 1 tsp. salt
1 cup yellow cornmeal (polenta) 2 Tbs. olive oil
The sauté:
1 large red bell pepper, seeded, de-veined, cut lengthwise into thin strips
1 large yellow bell pepper, treated as above
1 large green bell pepper, treated as above
1 large yellow onion, cut in half lengthwise and into ¼ inch slices
1 Tbs. olive oil
3 cloves garlic, minced
1 tsp. dried oregano
1 Tbs. balsamic vinegar
Heat 4 cups water to a simmer over medium-high heat in a heavy-bottomed saucepan. Crush 1 tsp. oregano to a fine consistency then add to the water along with the salt. Pour in the cornmeal in a slow, steady stream, whisking constantly. Reduce the heat to medium-low and gently simmer about 20 minutes, stirring almost constantly with a wooden spoon. As it cooks, the polenta will thicken. When it is thick enough to pull away from the sides of the pan, the polenta is done. Stir in 2 Tbs. of olive oil. Pour the hot cooked polenta into a loaf pan, cover with plastic wrap so it does not dry out, and allow it to cool at room temperature for at least 1 hour, or refrigerate for up to 2 days.
Heat 2 Tbs. olive oil in a large skillet over medium heat and add the garlic. Sauté for about a minute, then stir in the onion, peppers, and 1 tsp. oregano. Continue to sauté for 30 minutes, until the peppers and onion are tender. Add the balsamic vinegar and stir to coat. Set aside in a warm spot.
Cut the polenta loaf into slices about ¾ inch thick. Lightly brush or spray an 8 x 8 baking dish (like pyrex) with olive oil and place the polenta slices in the dish. Bake
for 5-6 minutes, then turn and bake another 2-3 minutes.
Arrange the polenta on a large serving platter or on individual serving plates. Top with the peppers and serve immediately.
Each serving contains: 299 calories; protein 5g; fat 14g; fiber 4g; carbohydrates 39g; sodium 545mg; cholesterol 0mg.
The Polenta:
1 tsp. dried oregano or basil 1 tsp. salt
1 cup yellow cornmeal (polenta) 2 Tbs. olive oil
The sauté:
1 large red bell pepper, seeded, de-veined, cut lengthwise into thin strips
1 large yellow bell pepper, treated as above
1 large green bell pepper, treated as above
1 large yellow onion, cut in half lengthwise and into ¼ inch slices
1 Tbs. olive oil
3 cloves garlic, minced
1 tsp. dried oregano
1 Tbs. balsamic vinegar
Heat 4 cups water to a simmer over medium-high heat in a heavy-bottomed saucepan. Crush 1 tsp. oregano to a fine consistency then add to the water along with the salt. Pour in the cornmeal in a slow, steady stream, whisking constantly. Reduce the heat to medium-low and gently simmer about 20 minutes, stirring almost constantly with a wooden spoon. As it cooks, the polenta will thicken. When it is thick enough to pull away from the sides of the pan, the polenta is done. Stir in 2 Tbs. of olive oil. Pour the hot cooked polenta into a loaf pan, cover with plastic wrap so it does not dry out, and allow it to cool at room temperature for at least 1 hour, or refrigerate for up to 2 days.
Heat 2 Tbs. olive oil in a large skillet over medium heat and add the garlic. Sauté for about a minute, then stir in the onion, peppers, and 1 tsp. oregano. Continue to sauté for 30 minutes, until the peppers and onion are tender. Add the balsamic vinegar and stir to coat. Set aside in a warm spot.
Cut the polenta loaf into slices about ¾ inch thick. Lightly brush or spray an 8 x 8 baking dish (like pyrex) with olive oil and place the polenta slices in the dish. Bake
for 5-6 minutes, then turn and bake another 2-3 minutes.
Arrange the polenta on a large serving platter or on individual serving plates. Top with the peppers and serve immediately.
Each serving contains: 299 calories; protein 5g; fat 14g; fiber 4g; carbohydrates 39g; sodium 545mg; cholesterol 0mg.
Robyn’s Solar Tacos
By Robyn Boyd, Rawsome Recipes
1 cup sunflower seeds
1 cup raw cashews
jar organic salsa
Napa cabbage leaves or corn tortillas
Process sunflower seeds and cashews into a fine meat. Add salsa. Place some mixture in warmed tortillas or cabbage leaf. Top with diced tomato, shredded lettuce, sliced avocado and tomato salsa.
Each serving: cal 172; prot 5g; carbs 12g; fat 13g; sat fat 2g; chol 0mg; sodium 200mg; fiber 4g.
The Natural Palate’s Pad Thai
The sauce:
4 Tbs. tamari soy sauce
1 Tbs. fresh lime juice
½ Tbs. fresh lemon juice
1 Tbs. maple syrup
1 tsp. hot sauce
2 Tbs. chopped cilantro
The noodles:
2 Tbs. canola oil
3 cloves garlic, pressed
4 cups shredded napa cabbage
3 green onions, cut on the bias
1 package extra firm tofu, baked (see recipe)
1 package Thai Rice Noodles, linguini style
The garnish:
½ cup mung bean sprouts
¼ cup chopped dry roasted peanuts
cilantro sprigs
Heat a large pot of water to boiling, put in the noodles, turn off the heat and let them soak until tender, about 4 minutes. Drain immediately, rinsing with cold water until cool, drain again and set aside. Mix all the sauce ingredients together in a bowl, and set aside. Heat the oil in a wok or large skillet, add the garlic and sauté for 2 minutes. Add the cabbage, green onions and tofu, stir frying until the cabbage wilts. Add the noodles and toss well with the cabbage. Next add the sauce and toss well to incorporate. Sauté about 2 minutes longer then turn off the heat.
To serve put ¼ of the noodles on a plate. Top with the mung beans. Then top with the roasted peanuts and a sprig of cilantro. Serves 4.
The sauce:
4 Tbs. tamari soy sauce
1 Tbs. fresh lime juice
½ Tbs. fresh lemon juice
1 Tbs. maple syrup
1 tsp. hot sauce
2 Tbs. chopped cilantro
The noodles:
2 Tbs. canola oil
3 cloves garlic, pressed
4 cups shredded napa cabbage
3 green onions, cut on the bias
1 package extra firm tofu, baked (see recipe)
1 package Thai Rice Noodles, linguini style
The garnish:
½ cup mung bean sprouts
¼ cup chopped dry roasted peanuts
cilantro sprigs
Heat a large pot of water to boiling, put in the noodles, turn off the heat and let them soak until tender, about 4 minutes. Drain immediately, rinsing with cold water until cool, drain again and set aside. Mix all the sauce ingredients together in a bowl, and set aside. Heat the oil in a wok or large skillet, add the garlic and sauté for 2 minutes. Add the cabbage, green onions and tofu, stir frying until the cabbage wilts. Add the noodles and toss well with the cabbage. Next add the sauce and toss well to incorporate. Sauté about 2 minutes longer then turn off the heat.
To serve put ¼ of the noodles on a plate. Top with the mung beans. Then top with the roasted peanuts and a sprig of cilantro. Serves 4.
The Natural Palate.830 990 0699 www.thenaturalpalate@hotmail.com.
Bean Enchiladas
1 green pepper, sliced
½ cup sliced onion
1 cup nonfat commercial taco sauce or salsa sauce
2 cups canned or cooked pinto or black beans
1 cup frozen corn kernels
1 tsp. cumin
1 tsp. chopped cilantro
6-8 nonfat corn tortillas.
Sauté the green pepper and onion in a skillet with 2 tablespoons of the taco sauce, until tender. Stir in the beans, corn, and seasonings. Paint the tortillas with a coating of taco sauce, spoon about ¼ cup of the bean mix on each, and roll up. They can be eaten as is or baked at 375 degrees in the oven for 15 minutes.
1 green pepper, sliced
½ cup sliced onion
1 cup nonfat commercial taco sauce or salsa sauce
2 cups canned or cooked pinto or black beans
1 cup frozen corn kernels
1 tsp. cumin
1 tsp. chopped cilantro
6-8 nonfat corn tortillas.
Sauté the green pepper and onion in a skillet with 2 tablespoons of the taco sauce, until tender. Stir in the beans, corn, and seasonings. Paint the tortillas with a coating of taco sauce, spoon about ¼ cup of the bean mix on each, and roll up. They can be eaten as is or baked at 375 degrees in the oven for 15 minutes.
Pita with Hummus, Tomato, Red Onion, Cucumber and Black Olives
2 tomatoes, diced
1 large onion, chopped
1 large cucumber, diced
ta olives
2 Tbs. olive oil
1 Tbs fresh lemon juice
1 tsp. crushed garlic
1 tsp. chopped fresh oregano
1 tsp. freshly ground black pepper
1 ½ tsp. minced fresh basil leaves
(or ½ tsp. dried basil)
6 whole wheat pita breads
1 ½ cups prepared hummus
2 cups chopped escarole
(or lettuce of your choice)
Mix the tomatoes, onion, cucumber and olives in a bowl. In another bowl, mix the oil, lemon juice, garlic, oregano, pepper and basil, and pour over the vegetables. Toss well. Set aside.
Cut the pitas in half. Fill each half with 2 Tbs. of hummus, ¾ cup of vegetables, and as much escarole as will fit. Serve 2 halves per person. If more hummus is available, place a bowl of it on the table so those who want it can add extra to their sandwiches.
Each Serving: Cal 360; Prot 9g; Fat 20g; Carb 38g; Chol 0mg; Sodium 1,010mg; Fiber 9g.
2 tomatoes, diced
1 large onion, chopped
1 large cucumber, diced
ta olives
2 Tbs. olive oil
1 Tbs fresh lemon juice
1 tsp. crushed garlic
1 tsp. chopped fresh oregano
1 tsp. freshly ground black pepper
1 ½ tsp. minced fresh basil leaves
(or ½ tsp. dried basil)
6 whole wheat pita breads
1 ½ cups prepared hummus
2 cups chopped escarole
(or lettuce of your choice)
Mix the tomatoes, onion, cucumber and olives in a bowl. In another bowl, mix the oil, lemon juice, garlic, oregano, pepper and basil, and pour over the vegetables. Toss well. Set aside.
Cut the pitas in half. Fill each half with 2 Tbs. of hummus, ¾ cup of vegetables, and as much escarole as will fit. Serve 2 halves per person. If more hummus is available, place a bowl of it on the table so those who want it can add extra to their sandwiches.
Each Serving: Cal 360; Prot 9g; Fat 20g; Carb 38g; Chol 0mg; Sodium 1,010mg; Fiber 9g.
Insalata Pilaf
1 cup cooked wild rice
1 cup cooked brown rice
1/3 cup cooked barley
½ cup soaked bulgur (cracked wheat)
3/4 cup toasted pecan halves
1 ½ cups fresh corn kernels, uncooked
1 large tomato, peeled, seeded and chopped
1 bunch green onions, chopped (including green tops)
½ bunch fresh parsley
Dressing:
1 cup vinegar
¼ cup peanut oil
salt to taste
Place all salad ingredients in a large bowl. To prepare dressing, combine all ingredients and whisk until mixed. Pour dressing over salad mixture and toss to combine well. Serve on a bed of mixed salad greens. Makes 8 to 10 servings.
1 cup cooked wild rice
1 cup cooked brown rice
1/3 cup cooked barley
½ cup soaked bulgur (cracked wheat)
3/4 cup toasted pecan halves
1 ½ cups fresh corn kernels, uncooked
1 large tomato, peeled, seeded and chopped
1 bunch green onions, chopped (including green tops)
½ bunch fresh parsley
Dressing:
1 cup vinegar
¼ cup peanut oil
salt to taste
Place all salad ingredients in a large bowl. To prepare dressing, combine all ingredients and whisk until mixed. Pour dressing over salad mixture and toss to combine well. Serve on a bed of mixed salad greens. Makes 8 to 10 servings.
Tomato and Herb Bruschetta
1 ½ pounds ripe plum tomatoes, seeded and chopped
1/3 cup chopped fresh basil
1 Tbs. extra virgin olive oil
1 Tbs. balsamic vinegar
1 small clove garlic, minced
2 tsp. chopped fresh oregano or generous ½ tsp. dried oregano
1 tsp. fresh lemon juice
salt and freshly ground black pepper to taste
6 ½ inch to ¾ inch thick slices crusty bread, grilled or toasted
Mix the tomatoes, basil, oil, vinegar, garlic, oregano and lemon juice in a bowl. Season with salt pepper. Cut the grilled bread slices in half to serve. Set the slices on serving plates, and spoon the tomato mixture over them. Serves 6 (makes 12 slices).
Per serving (2 halves): 99 cal; 2g protein; 3g fat; 14g carb 0mg chol; 134mg sod; 1 g fiber.
Lentil Burgers
1 cup dry lentils 1 tsp. ground cumin
2 tsp. chopped fresh marjoram 1 bay leaf
1 Tbs. vegetable oil ½ tsp. salt
½ cup diced onion ½ tsp. dark sesame oil
½ tsp. fresh lemon juice ½ cup diced celery
1 Tbs. chopped fresh tarragon ¾ cup rolled oats
¼ tsp. freshly ground black pepper ¾ cup dry breadcrumbs
Cook the lentils and the bay leaf in 2 ½ cups water in a saucepan over medium heat until the lentil skins split easily, for about 45 minutes. Meanwhile, heat the oil in a large skillet over medium heat and sauté the onion and celery in the oil, stirring, until soft, for about 5 minutes. Remove from the heat, and stir in the remaining ingredients except the oats and breadcrumbs.
Preheat the oven to 400 degrees. Spray a nonstick baking sheet with nonstick cooking spray, and set aside. Process the oats in a blender or food processor until finely ground. Combine the oats and breadcrumbs with the lentil mixture. Shape the mixture into 12 patties while it’s still warm. You may freeze the patties at this point.
Bake the patties on a nonstick baking sheet until patties are lightly browned on both sides. Remove from the over, and serve or save for later use. .
Each burger: cal 69; prot 3g; fat 2g; carb 10g; Chol 0mg; fiber 4g.
French Fries
3 Tbs. potato starch
1 Tbs. granulated garlic
1 Tbs. granulated onion
2 tsp. paprika
½ tsp. cracked black pepper
½ tsp. sea salt
6 baking potatoes
canola oil cooking spray
Preheat oven to 400 degrees. In a small bowl, combine potato starch, garlic, onion, paprika, black pepper and salt and mix well. Rinse potatoes and scrub to remove all dirt. Do not peel. Cut each potato into ½” slices. Then stack the slices and cut the long way into ½” strips. (You can also cut them shoestring size, if you prefer).
Place potatoes in a large bowl and sprinkle with dry ingredients. Shake bowl and toss potatoes to distribute seasonings evenly. Lightly spray a large baking sheet with cooking spray. Distribute potato strips in one layer on prepared sheet and bake in preheated oven about 25 minutes. Flip the fries over and continue to bake until golden brown on the outside, soft on the inside and crunchy, about 20 minutes more. Makes 6 servings.
Each serving: cal 116; prot 2.2g; fat 0.2g; sat fat 0.1g; chol 0g; carbs 27g; fiber 1.7g; sodium 199mg.
Barbecued Onions
3 large yellow onions
1-2 tsp. grapeseed oil or olive oil
1 tsp. Spike seasoning
1/2 tsp. cumin
1/2 tsp. turmeric
2 Tbs. barbeque sauce
Sauté the onions in the oil and when starting to dry out or stick, finish off the sautéing with a little water. When beginning to soften, add all the spices. The onions will become translucent and eventually carmelized , and you will have used less fat. At the end of the cooking, add barbeque sauce and stir. These are just great by themselves, on sandwiches, on baked potatoes...lots of uses!
Onion & Baked Potato One Dish Supper
4 baked potatoes (pierce with fork, and microwave til soft)
2 large yellow onions
2 tsp olive or grapeseed oil
1 tsp. cumin
1/2 to 1 tsp Spike seasoning to taste
1/2 tsp turmeric
Sun-dried tomato package (soak however many you want in water for 15 minutes, and slice into pieces)
In a big skillet, sauté onions as with ‘Barbecued Onions’ til almost translucent, adding the spices to the onions. Push them to the side, clearing the center of the pan. Slice the microwaved potatoes, skin on, in 1/2 to 3/4 inch round slices. Add a little more oil to the clearing in the center of the pan and fry the flat sides of the potatoes, turning once. Cover with onions and add the tomatoes and let sit for 5 more minutes. Add water to this dish to keep moist.
Cranberry Relish
12 oz fresh or frozen cranberries
1 medium apple, chopped
1 medium pear, chopped
½ cup honey
1 Tbs. horseradish
Chop cranberries very fine, or process them in a food processor. Chop the apple and pear into ½ inch cubes. Combine all ingredients and mix well.
1 ½ pounds ripe plum tomatoes, seeded and chopped
1/3 cup chopped fresh basil
1 Tbs. extra virgin olive oil
1 Tbs. balsamic vinegar
1 small clove garlic, minced
2 tsp. chopped fresh oregano or generous ½ tsp. dried oregano
1 tsp. fresh lemon juice
salt and freshly ground black pepper to taste
6 ½ inch to ¾ inch thick slices crusty bread, grilled or toasted
Mix the tomatoes, basil, oil, vinegar, garlic, oregano and lemon juice in a bowl. Season with salt pepper. Cut the grilled bread slices in half to serve. Set the slices on serving plates, and spoon the tomato mixture over them. Serves 6 (makes 12 slices).
Per serving (2 halves): 99 cal; 2g protein; 3g fat; 14g carb 0mg chol; 134mg sod; 1 g fiber.
Lentil Burgers
1 cup dry lentils 1 tsp. ground cumin
2 tsp. chopped fresh marjoram 1 bay leaf
1 Tbs. vegetable oil ½ tsp. salt
½ cup diced onion ½ tsp. dark sesame oil
½ tsp. fresh lemon juice ½ cup diced celery
1 Tbs. chopped fresh tarragon ¾ cup rolled oats
¼ tsp. freshly ground black pepper ¾ cup dry breadcrumbs
Cook the lentils and the bay leaf in 2 ½ cups water in a saucepan over medium heat until the lentil skins split easily, for about 45 minutes. Meanwhile, heat the oil in a large skillet over medium heat and sauté the onion and celery in the oil, stirring, until soft, for about 5 minutes. Remove from the heat, and stir in the remaining ingredients except the oats and breadcrumbs.
Preheat the oven to 400 degrees. Spray a nonstick baking sheet with nonstick cooking spray, and set aside. Process the oats in a blender or food processor until finely ground. Combine the oats and breadcrumbs with the lentil mixture. Shape the mixture into 12 patties while it’s still warm. You may freeze the patties at this point.
Bake the patties on a nonstick baking sheet until patties are lightly browned on both sides. Remove from the over, and serve or save for later use. .
Each burger: cal 69; prot 3g; fat 2g; carb 10g; Chol 0mg; fiber 4g.
French Fries
3 Tbs. potato starch
1 Tbs. granulated garlic
1 Tbs. granulated onion
2 tsp. paprika
½ tsp. cracked black pepper
½ tsp. sea salt
6 baking potatoes
canola oil cooking spray
Preheat oven to 400 degrees. In a small bowl, combine potato starch, garlic, onion, paprika, black pepper and salt and mix well. Rinse potatoes and scrub to remove all dirt. Do not peel. Cut each potato into ½” slices. Then stack the slices and cut the long way into ½” strips. (You can also cut them shoestring size, if you prefer).
Place potatoes in a large bowl and sprinkle with dry ingredients. Shake bowl and toss potatoes to distribute seasonings evenly. Lightly spray a large baking sheet with cooking spray. Distribute potato strips in one layer on prepared sheet and bake in preheated oven about 25 minutes. Flip the fries over and continue to bake until golden brown on the outside, soft on the inside and crunchy, about 20 minutes more. Makes 6 servings.
Each serving: cal 116; prot 2.2g; fat 0.2g; sat fat 0.1g; chol 0g; carbs 27g; fiber 1.7g; sodium 199mg.
Barbecued Onions
3 large yellow onions
1-2 tsp. grapeseed oil or olive oil
1 tsp. Spike seasoning
1/2 tsp. cumin
1/2 tsp. turmeric
2 Tbs. barbeque sauce
Sauté the onions in the oil and when starting to dry out or stick, finish off the sautéing with a little water. When beginning to soften, add all the spices. The onions will become translucent and eventually carmelized , and you will have used less fat. At the end of the cooking, add barbeque sauce and stir. These are just great by themselves, on sandwiches, on baked potatoes...lots of uses!
Onion & Baked Potato One Dish Supper
4 baked potatoes (pierce with fork, and microwave til soft)
2 large yellow onions
2 tsp olive or grapeseed oil
1 tsp. cumin
1/2 to 1 tsp Spike seasoning to taste
1/2 tsp turmeric
Sun-dried tomato package (soak however many you want in water for 15 minutes, and slice into pieces)
In a big skillet, sauté onions as with ‘Barbecued Onions’ til almost translucent, adding the spices to the onions. Push them to the side, clearing the center of the pan. Slice the microwaved potatoes, skin on, in 1/2 to 3/4 inch round slices. Add a little more oil to the clearing in the center of the pan and fry the flat sides of the potatoes, turning once. Cover with onions and add the tomatoes and let sit for 5 more minutes. Add water to this dish to keep moist.
Cranberry Relish
12 oz fresh or frozen cranberries
1 medium apple, chopped
1 medium pear, chopped
½ cup honey
1 Tbs. horseradish
Chop cranberries very fine, or process them in a food processor. Chop the apple and pear into ½ inch cubes. Combine all ingredients and mix well.
Penne with Asparagus and Spring Herbs
12 ounces dried penne pasta
1 ¼ cups vegetable stock
8 cloves garlic, peeled
¾ cup low-fat silken firm tofu
4 tsp. Olive oil
2 tsp. fresh lemon juice
½ tsp. Dijon mustard
salt and freshly ground black pepper to taste
2 Tbs. chopped fresh chives
2 Tbs. chopped fresh tarragon
2 Tbs. chopped fresh parsley
1 ½ tsp. grated lemon zest
1 pound asparagus, trimmed
8 ounces carrots, peeled
lemon wedges (optional)
Heat a pot of lightly salted water over medium heat, and when it is boiling cook the pasta according to the package directions. Drain, rinse, drain again and set aside in a serving bowl.
Meanwhile combine the stock and garlic in a small saucepan, and bring to a boil over medium-high heat. Reduce the heat to low. Cover, and cook until the garlic is very tender, for 15 to 20 minutes. Put the stock, garlic, tofu, oil, lemon juice, mustard, salt and pepper into a blender or food processor, and puree until smooth and creamy. Return to the saucepan. Heat over low heat, but do not boil. Stir in the chives, tarragon, parsley and lemon zest. Cover, and keep warm. (This sauce can be prepared ahead. Cover and refrigerate for up to 2 days. Reheat before continuing the recipe).
Peel the asparagus stalks, if desired, and cut into 1 ½ inch lengths. Cut the carrots into 1 ¾ x ¼ inch sticks. Put the carrots in a steamer basket over boiling water, and put the asparagus on top. Cover, and steam until tender, for 4 to 5 minutes. Add the vegetables and reserved herb sauce to the pasta, and toss to coat. Serve hot with lemon wedges for squeezing, if using.
Each serving: cal 400; prot 16g; fat 7g; carb 71g; chol 0mg; sodium 310mg; fiber 7g.
12 ounces dried penne pasta
1 ¼ cups vegetable stock
8 cloves garlic, peeled
¾ cup low-fat silken firm tofu
4 tsp. Olive oil
2 tsp. fresh lemon juice
½ tsp. Dijon mustard
salt and freshly ground black pepper to taste
2 Tbs. chopped fresh chives
2 Tbs. chopped fresh tarragon
2 Tbs. chopped fresh parsley
1 ½ tsp. grated lemon zest
1 pound asparagus, trimmed
8 ounces carrots, peeled
lemon wedges (optional)
Heat a pot of lightly salted water over medium heat, and when it is boiling cook the pasta according to the package directions. Drain, rinse, drain again and set aside in a serving bowl.
Meanwhile combine the stock and garlic in a small saucepan, and bring to a boil over medium-high heat. Reduce the heat to low. Cover, and cook until the garlic is very tender, for 15 to 20 minutes. Put the stock, garlic, tofu, oil, lemon juice, mustard, salt and pepper into a blender or food processor, and puree until smooth and creamy. Return to the saucepan. Heat over low heat, but do not boil. Stir in the chives, tarragon, parsley and lemon zest. Cover, and keep warm. (This sauce can be prepared ahead. Cover and refrigerate for up to 2 days. Reheat before continuing the recipe).
Peel the asparagus stalks, if desired, and cut into 1 ½ inch lengths. Cut the carrots into 1 ¾ x ¼ inch sticks. Put the carrots in a steamer basket over boiling water, and put the asparagus on top. Cover, and steam until tender, for 4 to 5 minutes. Add the vegetables and reserved herb sauce to the pasta, and toss to coat. Serve hot with lemon wedges for squeezing, if using.
Each serving: cal 400; prot 16g; fat 7g; carb 71g; chol 0mg; sodium 310mg; fiber 7g.
Steamed Brussels Sprouts with Mediterranean Dressing
1 lb Brussels Sprouts
Mediterranean Dressing:
3 Tbs extra virgin olive oil
2 tsp. lemon juice
2 medium cloves garlic
sea salt and black pepper to taste
Fill the bottom of the steamer with 2 inches of water. While steam is building up in steamer, cut Brussels Sprouts into quarters (so they are sweeter and cook faster) and let sit. Chop or press garlic and let sit for at least 5 minutes. Steam Brussels Sprouts for 5 minutes. Do not overcook for best health benefits. Transfer to a bowl. For more flavor, toss Brussels Sprouts with the remaining ingredients while they are still hot. Research shows that carotenoids found in foods are best absorbed when consumed with oils. Serves 2.
1 lb Brussels Sprouts
Mediterranean Dressing:
3 Tbs extra virgin olive oil
2 tsp. lemon juice
2 medium cloves garlic
sea salt and black pepper to taste
Fill the bottom of the steamer with 2 inches of water. While steam is building up in steamer, cut Brussels Sprouts into quarters (so they are sweeter and cook faster) and let sit. Chop or press garlic and let sit for at least 5 minutes. Steam Brussels Sprouts for 5 minutes. Do not overcook for best health benefits. Transfer to a bowl. For more flavor, toss Brussels Sprouts with the remaining ingredients while they are still hot. Research shows that carotenoids found in foods are best absorbed when consumed with oils. Serves 2.
Lentil Loaf with Shiitake Mushroom Gravy
2 cups mushrooms, trimmed
2 medium onions, sliced (about 2 cups)
2 cups cooked brown rice (made from 1 cup raw)
2 cups cooked lentils (made from 1 cup raw)
1 cup ketchup, divided
1/3 cup low-fat firm tofu (about 2 ½ ounces)
1/3 cup low-sodium tamari soy sauce
2 tablespoons granulated onion
1 teaspoon granulated garlic
½ cup egg whites (about 5 or 6 large whites) or nonfat egg substitute
1 cup rolled oats
2 large carrots, grated (about 1 cup)
½ cup mashed potato flakes
1 tablespoon fresh thyme or ¼ teaspoon dried thyme
½ teaspoon sea salt
ground black pepper to taste
canola oil cooking spray
(Recipe for Shiitake Mushroom Gravy follows)
Preheat oven to 350 degrees. Slice mushrooms and rinse them in a colander, allowing the water to add moisture for the sautéing. Spray a large sauté pan once with cooking spray. Cook onions and mushrooms over low heat until the mushrooms soften, about 10 to 12 minutes. Place mushroom and onion mixture into a food processor. Add rice, lentils, ¾ cup ketchup, tofu, tamari sauce, granulated onion and garlic and process until smooth. Add egg whites and process again. Place mixture in a bowl and add oats, carrots, potatoe flakes and thyme. Mix well. If you are planning to unmold the loaf, line the bottom of a 9” x 5” x 3” loaf pan with parchment paper that has been cut to fit. Spray sides of pan with cooking spray. If you are not going to unmold the loaf, omit the parchment paper.
Place mixture in pan and spread evenly. Use a knife to make an x-shaped groove in the top of the loaf. Spread remaining ¼ cup ketchup over the top. Bake in preheated oven until firm to the touch, about 1 ½ hours.
To unmold; allow the loaf to cool to room temperature, then invert it on a plate or board and remove parchment paper. Cover the bottom with another plate or board and turn the loaf over so that it is right side up. Slice and place slices on sprayed baking sheet. Cover with foil to reheat at 350 degrees until heated through, about 15 minutes. If you are not unmolding the loaf, slice it in the pan. Serve with Shiitake Mushroom Gravy. Yield: 8 servings.
Each serving: cal 262; prot 13.2g; carb 50g; fat 1.8g; sat fat 0.3g; chol 0g; sodium 996mg; fiber 8.2g.
Shiitake Mushroom Gravy
1 medium onion, sliced (about 1 cup)
1 cup shiitake mushrooms, trimmed and sliced
3 ½ cups water
¼ cup low-sodium tamari soy sauce
¼ cup plus 1 tablespoon rice flour
1 tablespoon fresh thyme or ¼ teaspoon dried thyme
2 teaspoons fresh sage or 1/8 teaspoon dried sage
1 tablespoon lavender, optional
canola oil cooking spray
Spray a medium saucepan once with cooking spray. Place over low heat and add onions and mushrooms. Cover and cook vegetables until they begin to exude moisture, about 10 minutes, stirring occasionally. Add water and tamari sauce and cook for 10 minutes. Add flour, stirring with a whisk to eliminate lumps.. Simmer 10 minutes, stirring occasionally. Pour gravy through a fine strainer into a clean saucepan to remove mushrooms and onions, or leave it un strained for a rough, country-style gravy. Add herbs, heat and serve. Yield: 3 cups unstrained or 2 ¼ cups strained.
Each 2 Tablespoon serving: 9 calories; fat: 0.1g; sat fat: 0g; chol. 0g; prot 0.2g; carb 2g; fiber 0.2g; sodium 0mg.
2 cups mushrooms, trimmed
2 medium onions, sliced (about 2 cups)
2 cups cooked brown rice (made from 1 cup raw)
2 cups cooked lentils (made from 1 cup raw)
1 cup ketchup, divided
1/3 cup low-fat firm tofu (about 2 ½ ounces)
1/3 cup low-sodium tamari soy sauce
2 tablespoons granulated onion
1 teaspoon granulated garlic
½ cup egg whites (about 5 or 6 large whites) or nonfat egg substitute
1 cup rolled oats
2 large carrots, grated (about 1 cup)
½ cup mashed potato flakes
1 tablespoon fresh thyme or ¼ teaspoon dried thyme
½ teaspoon sea salt
ground black pepper to taste
canola oil cooking spray
(Recipe for Shiitake Mushroom Gravy follows)
Preheat oven to 350 degrees. Slice mushrooms and rinse them in a colander, allowing the water to add moisture for the sautéing. Spray a large sauté pan once with cooking spray. Cook onions and mushrooms over low heat until the mushrooms soften, about 10 to 12 minutes. Place mushroom and onion mixture into a food processor. Add rice, lentils, ¾ cup ketchup, tofu, tamari sauce, granulated onion and garlic and process until smooth. Add egg whites and process again. Place mixture in a bowl and add oats, carrots, potatoe flakes and thyme. Mix well. If you are planning to unmold the loaf, line the bottom of a 9” x 5” x 3” loaf pan with parchment paper that has been cut to fit. Spray sides of pan with cooking spray. If you are not going to unmold the loaf, omit the parchment paper.
Place mixture in pan and spread evenly. Use a knife to make an x-shaped groove in the top of the loaf. Spread remaining ¼ cup ketchup over the top. Bake in preheated oven until firm to the touch, about 1 ½ hours.
To unmold; allow the loaf to cool to room temperature, then invert it on a plate or board and remove parchment paper. Cover the bottom with another plate or board and turn the loaf over so that it is right side up. Slice and place slices on sprayed baking sheet. Cover with foil to reheat at 350 degrees until heated through, about 15 minutes. If you are not unmolding the loaf, slice it in the pan. Serve with Shiitake Mushroom Gravy. Yield: 8 servings.
Each serving: cal 262; prot 13.2g; carb 50g; fat 1.8g; sat fat 0.3g; chol 0g; sodium 996mg; fiber 8.2g.
Shiitake Mushroom Gravy
1 medium onion, sliced (about 1 cup)
1 cup shiitake mushrooms, trimmed and sliced
3 ½ cups water
¼ cup low-sodium tamari soy sauce
¼ cup plus 1 tablespoon rice flour
1 tablespoon fresh thyme or ¼ teaspoon dried thyme
2 teaspoons fresh sage or 1/8 teaspoon dried sage
1 tablespoon lavender, optional
canola oil cooking spray
Spray a medium saucepan once with cooking spray. Place over low heat and add onions and mushrooms. Cover and cook vegetables until they begin to exude moisture, about 10 minutes, stirring occasionally. Add water and tamari sauce and cook for 10 minutes. Add flour, stirring with a whisk to eliminate lumps.. Simmer 10 minutes, stirring occasionally. Pour gravy through a fine strainer into a clean saucepan to remove mushrooms and onions, or leave it un strained for a rough, country-style gravy. Add herbs, heat and serve. Yield: 3 cups unstrained or 2 ¼ cups strained.
Each 2 Tablespoon serving: 9 calories; fat: 0.1g; sat fat: 0g; chol. 0g; prot 0.2g; carb 2g; fiber 0.2g; sodium 0mg.
Vegetable Pizza
Pizza Dough
2 packets active dry yeast
1 cup warm water (not hot)
1 teaspoon honey
2 ½ cups all-purpose flour (or 1 ¾ cup all-purpose flour and ¼ cup whole wheat flour)
¾ teaspoon sea salt
2 teaspoons fresh rosemary, optional
canola oil cooking spray
cornmeal (if you are baking the pie on a pizza stone)
Pizza Sauce
1 tablespoon crushed fresh garlic
1 cup tomato puree
1 tablespoon tomato paste
2 teaspoons dried oregano
1 teaspoon dried basil
¼ teaspoon sea salt
¼ teaspoon crushed red pepper flakes, optional
canola oil cooking spray
Topping
1 cup broccoli florets, blanched for 2 minutes in boiling water
1 medium eggplant, sliced in ¼” rounds
2 cups mushrooms, trimmed
1 roasted onion, sliced into thin strips
1 roasted red pepper, peeled and cut into thin strips
4 plum tomatoes, sliced lengthwise into thin slices
½ cup sun dried tomatoes (not packed in oil), optional
2 tablespoons chopped fresh basil
½ pound fat-free mozzarella-style soy cheese, grated by hand (about 1 cup)
(or Several tablespoons of hulled hemp seed instead of the “cheese”)
canola oil cooking spray
To make pizza dough: In a small mixing bowl, soften yeast in warm water for 10 minutes. Stir in honey. Fit a food processor with a dough blade. Add flour and salt to work bowl and pour in yeast mixture. Add optional rosemary. Mix until dough forms a ball. Remove from bowl and knead on a floured surface for about 3 minutes. Spray a mixing bowl with cooking spray. Place dough in bowl, turning once. Cover with a clean dry towel. Put bowl in warm place and allow to rise for 1 hour.
Turn dough out onto lightly floured board. Punch down dough to deflate it. If making individual pizzas, cut dough into 6 equal parts and form into balls; otherwise shape into 1 large ball. Spray a baking sheet once with cooking spray. Place dough on baking sheet and refrigerate at least 30 minutes. Allow dough to return to room temperature before rolling.
To make sauce: Spray a saucepan once with cooking spray. Place over low heat. Add chopped garlic and cook for 2 minutes, stirring constantly. Add tomato puree, paste, oregano, basil and red pepper flakes. Simmer for 15 minutes. Season with salt.
To make topping: Spray a sauté pan once and place over low heat. Add eggplant rounds and lightly brown on both sides. Remove from pan and spray pan again. Slice mushrooms and rinse well in a colander. Add to sauté pan and cook for 2 minutes. Remove from heat. Place sun dried tomatoes in a small saucepan with water to cover. Bring to a boil and cook for 2 minutes, until soft. Drain and cut into thin strips.
To assemble the pizza: Preheat oven to 450 degrees. If you have a pizza stone, place it in the oven to heat. Place room temperature dough on a floured surface and roll into a circle ¼ to 1/8 ” thick.
Mold the crust edge with fingers so that it is slightly raised. If making individual pizzas, repeat for each dough ball. Spray a baking sheet once with cooking spray. Place dough on sheet. (If using a pizza stone, sprinkle cornmeal on a pizza peel or on an upside-down, flat-bottomed baking sheet. Spread dough over cornmeal.
Pour sauce on dough. For large pizza use 1 cup of sauce. For small pizza use about 2 ½ tablespoons each. Put cheese over sauce (divide it evenly for individual pizzas.) Scatter vegetables over cheese. (The vegetable covering will help the fat-free cheese to melt.)
Bake in preheated oven until cheese melts, crust is hard, and vegetables are hot, about 20 minutes. (Dough will not color very much, due to the absence of oil.)
Yield: 6 individual pizzas or 1 large pizza (6 servings)
Each 1/6 pizza serving: cal 340; prot 15g; carbs 64g; fat 1.6g; sat fat 0.2g; chol 0g; sod 914mg; fib 7.4g.
Pizza Dough
2 packets active dry yeast
1 cup warm water (not hot)
1 teaspoon honey
2 ½ cups all-purpose flour (or 1 ¾ cup all-purpose flour and ¼ cup whole wheat flour)
¾ teaspoon sea salt
2 teaspoons fresh rosemary, optional
canola oil cooking spray
cornmeal (if you are baking the pie on a pizza stone)
Pizza Sauce
1 tablespoon crushed fresh garlic
1 cup tomato puree
1 tablespoon tomato paste
2 teaspoons dried oregano
1 teaspoon dried basil
¼ teaspoon sea salt
¼ teaspoon crushed red pepper flakes, optional
canola oil cooking spray
Topping
1 cup broccoli florets, blanched for 2 minutes in boiling water
1 medium eggplant, sliced in ¼” rounds
2 cups mushrooms, trimmed
1 roasted onion, sliced into thin strips
1 roasted red pepper, peeled and cut into thin strips
4 plum tomatoes, sliced lengthwise into thin slices
½ cup sun dried tomatoes (not packed in oil), optional
2 tablespoons chopped fresh basil
½ pound fat-free mozzarella-style soy cheese, grated by hand (about 1 cup)
(or Several tablespoons of hulled hemp seed instead of the “cheese”)
canola oil cooking spray
To make pizza dough: In a small mixing bowl, soften yeast in warm water for 10 minutes. Stir in honey. Fit a food processor with a dough blade. Add flour and salt to work bowl and pour in yeast mixture. Add optional rosemary. Mix until dough forms a ball. Remove from bowl and knead on a floured surface for about 3 minutes. Spray a mixing bowl with cooking spray. Place dough in bowl, turning once. Cover with a clean dry towel. Put bowl in warm place and allow to rise for 1 hour.
Turn dough out onto lightly floured board. Punch down dough to deflate it. If making individual pizzas, cut dough into 6 equal parts and form into balls; otherwise shape into 1 large ball. Spray a baking sheet once with cooking spray. Place dough on baking sheet and refrigerate at least 30 minutes. Allow dough to return to room temperature before rolling.
To make sauce: Spray a saucepan once with cooking spray. Place over low heat. Add chopped garlic and cook for 2 minutes, stirring constantly. Add tomato puree, paste, oregano, basil and red pepper flakes. Simmer for 15 minutes. Season with salt.
To make topping: Spray a sauté pan once and place over low heat. Add eggplant rounds and lightly brown on both sides. Remove from pan and spray pan again. Slice mushrooms and rinse well in a colander. Add to sauté pan and cook for 2 minutes. Remove from heat. Place sun dried tomatoes in a small saucepan with water to cover. Bring to a boil and cook for 2 minutes, until soft. Drain and cut into thin strips.
To assemble the pizza: Preheat oven to 450 degrees. If you have a pizza stone, place it in the oven to heat. Place room temperature dough on a floured surface and roll into a circle ¼ to 1/8 ” thick.
Mold the crust edge with fingers so that it is slightly raised. If making individual pizzas, repeat for each dough ball. Spray a baking sheet once with cooking spray. Place dough on sheet. (If using a pizza stone, sprinkle cornmeal on a pizza peel or on an upside-down, flat-bottomed baking sheet. Spread dough over cornmeal.
Pour sauce on dough. For large pizza use 1 cup of sauce. For small pizza use about 2 ½ tablespoons each. Put cheese over sauce (divide it evenly for individual pizzas.) Scatter vegetables over cheese. (The vegetable covering will help the fat-free cheese to melt.)
Bake in preheated oven until cheese melts, crust is hard, and vegetables are hot, about 20 minutes. (Dough will not color very much, due to the absence of oil.)
Yield: 6 individual pizzas or 1 large pizza (6 servings)
Each 1/6 pizza serving: cal 340; prot 15g; carbs 64g; fat 1.6g; sat fat 0.2g; chol 0g; sod 914mg; fib 7.4g.
Asparagus with Red Bell Pepper and Garlic
12 stalks asparagus, peeled, trimmed, and washed
2 garlic cloves, minced
½ red bell pepper, finely diced
juice of ½ lemon
pinch of salt
freshly ground black pepper
olive oil spray
Soak the asparagus in warm water for 10 minutes and rinse. Bring an inch or two of water to a boil in a skillet or pot large enough to hold the asparagus. Place the asparagus in the steamer or on a steaming rack in the skillet and steam until fork-tender, about 5 minutes. While the asparagus is cooking, heat a frying pan and coat it with olive oil spray. Add the garlic and bell pepper and cook for 4 minutes over medium heat. If the garlic starts to brown, lower the heat. Drain the asparagus and toss with the garlic and pepper. Finish with the lemon juice and season with salt and black pepper. Serves 2.
Each serving: cal 56; prot 4g; carb 11g; fat 9.87g.
Sesame Cabbage with Carrots and Herbs
1 teaspoon toasted sesame oil
4 cups shredded green cabbage
1 cup finely sliced onions
1 cup julienned carrots
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
½ chopped fresh parsley
¼ cup chopped fresh basil
Heat a nonstick skillet large enough to hold the vegetables, and add the sesame oil. Add the cabbage, onions, carrots, salt and pepper and cook over medium heat for 5 to 6 minutes, stirring frequently, until the vegetables become slightly tender. Mix in the parsley and basil and cook for 1 minute more. Serves 2.
Each serving: cal 112; prot 4g; carb 21g; fat 3g.
12 stalks asparagus, peeled, trimmed, and washed
2 garlic cloves, minced
½ red bell pepper, finely diced
juice of ½ lemon
pinch of salt
freshly ground black pepper
olive oil spray
Soak the asparagus in warm water for 10 minutes and rinse. Bring an inch or two of water to a boil in a skillet or pot large enough to hold the asparagus. Place the asparagus in the steamer or on a steaming rack in the skillet and steam until fork-tender, about 5 minutes. While the asparagus is cooking, heat a frying pan and coat it with olive oil spray. Add the garlic and bell pepper and cook for 4 minutes over medium heat. If the garlic starts to brown, lower the heat. Drain the asparagus and toss with the garlic and pepper. Finish with the lemon juice and season with salt and black pepper. Serves 2.
Each serving: cal 56; prot 4g; carb 11g; fat 9.87g.
Sesame Cabbage with Carrots and Herbs
1 teaspoon toasted sesame oil
4 cups shredded green cabbage
1 cup finely sliced onions
1 cup julienned carrots
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
½ chopped fresh parsley
¼ cup chopped fresh basil
Heat a nonstick skillet large enough to hold the vegetables, and add the sesame oil. Add the cabbage, onions, carrots, salt and pepper and cook over medium heat for 5 to 6 minutes, stirring frequently, until the vegetables become slightly tender. Mix in the parsley and basil and cook for 1 minute more. Serves 2.
Each serving: cal 112; prot 4g; carb 21g; fat 3g.
Zucchini with Garlic and Herbs
1 teaspoon extra virgin olive oil
2 garlic cloves, minced
3 zucchini, diced
pinch of salt
2 tablespoons finely chopped fresh parsley, for garnish
4 basil leaves, chopped, for garnish
Heat a nonstick skillet. Add the extra virgin olive oil and garlic and cook for 2 minutes over medium heat. Add the zucchini and salt and sauté for 5 minutes, stirring occasionally. Remove from the heat and sprinkle the parsley and basil on top. Serves 2.
Each serving: cal 55; prot 2g; carb 11g; fat 1 g.
Pasta with Tuscan White Beans
1 teaspoon extra virgin olive oil
2 garlic cloves, chopped
1 cup canned cannellini beans
one 15-ounce can crushed tomatoes
½ teaspoon salt
freshly ground black pepper
¼ cup chopped fresh basil
½ pound whole wheat penne or ziti (or any whole wheat pasta)
Heat a saucepan over medium heat, add the extra virgin olive oil and garlic, and sauté for 2 minutes. Rinse the beans with cold water, drain, and add them to the saucepan. Cook over medium heat for 4 minutes. Add the tomatoes, salt, and pepper and cook for 5 minutes. Remove from the heat and mix the basil into the tomatoes and beans
While the beans are cooking, cook the penne. Fill a large pot halfway with cold water and bring it to a boil. When the water boils, add the pasta and cook for 7 to 10 minutes over high heat or according to directions on package. Test the pasta and remove when al dente, or soft enough to eat but still firm. Drain the pasta and mix with the tomato-bean sauce. Serves 2.
Each serving: cal 589; prot 25g; carb 120g; fat 5g.
1 teaspoon extra virgin olive oil
2 garlic cloves, minced
3 zucchini, diced
pinch of salt
2 tablespoons finely chopped fresh parsley, for garnish
4 basil leaves, chopped, for garnish
Heat a nonstick skillet. Add the extra virgin olive oil and garlic and cook for 2 minutes over medium heat. Add the zucchini and salt and sauté for 5 minutes, stirring occasionally. Remove from the heat and sprinkle the parsley and basil on top. Serves 2.
Each serving: cal 55; prot 2g; carb 11g; fat 1 g.
Pasta with Tuscan White Beans
1 teaspoon extra virgin olive oil
2 garlic cloves, chopped
1 cup canned cannellini beans
one 15-ounce can crushed tomatoes
½ teaspoon salt
freshly ground black pepper
¼ cup chopped fresh basil
½ pound whole wheat penne or ziti (or any whole wheat pasta)
Heat a saucepan over medium heat, add the extra virgin olive oil and garlic, and sauté for 2 minutes. Rinse the beans with cold water, drain, and add them to the saucepan. Cook over medium heat for 4 minutes. Add the tomatoes, salt, and pepper and cook for 5 minutes. Remove from the heat and mix the basil into the tomatoes and beans
While the beans are cooking, cook the penne. Fill a large pot halfway with cold water and bring it to a boil. When the water boils, add the pasta and cook for 7 to 10 minutes over high heat or according to directions on package. Test the pasta and remove when al dente, or soft enough to eat but still firm. Drain the pasta and mix with the tomato-bean sauce. Serves 2.
Each serving: cal 589; prot 25g; carb 120g; fat 5g.
Oven-Roasted Rosemary Potatoes
2 potatoes, peeled and diced
2 garlic cloves, sliced
1 tablespoon chopped fresh or ½ teaspoon dried rosemary
¼ teaspoon salt
freshly ground black pepper
olive oil spray
Preheat an oven or toaster oven to 375F degrees. Spread the potatoes on a baking pan and sprinkle with the garlic, rosemary, salt, and pepper. Mist with olive oil spray and bake until fork-tender and golden brown, 15 to 20 minutes, turning them once midway through baking. Serves 2.
Each serving: cal 189; prot 4g; carb 38g; fat 3g.
Stuffed Poblano Peppers with Mexican Quinoa and Salsa
The peppers
4 poblano peppers
1 large baking potato, peeled and cubed in ½” cubes
2 tablespoons olive oil
3 cloves garlic, pressed
¼ teaspoon sea salt
1 cup frozen corn kernels
1 ½ cup cooked black beans
1 chipotle pepper in adobo sauce, finely chopped
1 ½ cup cubed soy Monterrey jack cheese
2 potatoes, peeled and diced
2 garlic cloves, sliced
1 tablespoon chopped fresh or ½ teaspoon dried rosemary
¼ teaspoon salt
freshly ground black pepper
olive oil spray
Preheat an oven or toaster oven to 375F degrees. Spread the potatoes on a baking pan and sprinkle with the garlic, rosemary, salt, and pepper. Mist with olive oil spray and bake until fork-tender and golden brown, 15 to 20 minutes, turning them once midway through baking. Serves 2.
Each serving: cal 189; prot 4g; carb 38g; fat 3g.
Stuffed Poblano Peppers with Mexican Quinoa and Salsa
The peppers
4 poblano peppers
1 large baking potato, peeled and cubed in ½” cubes
2 tablespoons olive oil
3 cloves garlic, pressed
¼ teaspoon sea salt
1 cup frozen corn kernels
1 ½ cup cooked black beans
1 chipotle pepper in adobo sauce, finely chopped
1 ½ cup cubed soy Monterrey jack cheese
The pilaf
1 tablespoon olive oil
1 cup chopped yellow onion
1 cup quinoa
1 ½ cup vegetable stock
½ cup diced tomatoes in their juices
½ teaspoon ground cumin
¼ teaspoon ground coriander
¼ teaspoon sea salt
¼ teaspoon garlic powder
1 tablespoon olive oil
1 cup chopped yellow onion
1 cup quinoa
1 ½ cup vegetable stock
½ cup diced tomatoes in their juices
½ teaspoon ground cumin
¼ teaspoon ground coriander
¼ teaspoon sea salt
¼ teaspoon garlic powder
Salsa fresco
4 ripe tomatoes, chopped
1/4 red onion, chopped
1 jalapeno, minced
8 cilantro sprigs, chopped
3 garlic cloves, minced
Juice of one lime
1/4 cup olive oil
1/2 tsp. salt
In a mixing bowl, combine all ingredients together. Let stand 15 minutes before serving.
To make the peppers, roast the poblano peppers over a flame until the skin is blackened. Put in a bowl, and cover with plastic wrap. Let sit for about 10 minutes, until the skins can easily be removed. Remove the skins, rinse and set aside.
To make the filling for the pepper, steam the potatoes until just tender, about 8 minutes per potatoes. Heat the olive oil in a large skillet, add the potatoes, salt, corn, beans and chipotle peppers and sauté for about 5 minutes. Set aside.
To make the quinoa pilaf, rinse the quinoa 3 times, set aside. Heat the olive oil in a skillet, add the onion and a pinch of salt, sautéing until just tender. Add the rest of the pilaf ingredients, bring to a boil, then cover, reduce to a simmer and cook until done, about 15 minutes. Uncover and fluff with a fork. Set aside.
While the pilaf is cooking, make the stuffed peppers. Combine the potato mixture with the cubed cheese. Cut a slit in the side of one of the peppers, stuff ¼ of the potato cheese mixture into the pepper, place on a baking sheet and continue until all the peppers are stuffed. Bake at 350 for about 15 minutes, until the cheese is melted.
Serve the peppers on top of the quinoa pilaf with salsa on the side. The peppers can be topped with avocados, jalapeno cream, black olives and cilantro.
Dr. Suz' Pinto Beans
I do most bean recipes this way, and I use a crock pot instead of a stock pot. Either works well.
2 ½ cups (about 1 pound) dried pinto beans
2 cloves garlic, finely chopped
3 quarts water
1 medium yellow onion chopped
2 ½ cups (about 1 pound) dried pinto beans
2 cloves garlic, finely chopped
3 quarts water
1 medium yellow onion chopped
1/2 tsp cumin
2 Tbsp of sweet jalapeno relish
1 15 oz can diced tomatos (no-salt-added)
2 teaspoons salt, or to taste
consider adding a can of hominy, to bring out almost a "tamale" taste
Sort the pintos by hand to remove small rocks and bits of organic debris, and clean thoroughly, rinsing under running water. Put 1 tsp of sugar in the pot with the beans and cover the beans with water to a level of one-two inches above the beans. Bring to a boil and reduce heat. Stir in the garlic, chopped onion, sweet jalapeno relish and cumin. Leave the salt until later. Simmer until tender, about 2 ½ hours. Add water as needed to keep the water level 1 inches above the beans at all times. The beans should be soft but their skins should remain unbroken. Add the tomatoes thirty minutes before serving. (Add the hominy if desired.) Add the salt during the last 30 minutes of cooking. Cool the beans and store in their liquid in the refrigerator in a container with a tight-fitting lid for up to 5 days. The beans may be frozen for up to 2 months.
Spinach and Red Hummus Sandwich
Red Hummus:
2 15 oz cans of red kidney beans
1 –2 tsp chopped fresh garlic
1 tsp cumin
1 tsp chili powder
1 tsp turmeric
1 tsp olive oil
Put all ingredients in a blender and blend til almost all the beans are mashed.
2 slices of whole grain bread
1 Tbsp low salt tomato paste
1-2 oz triple washed baby spinach
1-2 tsp favorite low fat dressing
Coat the bread with the hummus, and spread the tomato paste on the hummus. In a bowl mix the spinach with the dressing and then build your sandwich with as much spinach as possible.
Herb Hummus Wrap
2 tablespoons chopped fresh herbs: cilantro, chives, parsley, oregano, or basil
½ cup hummus
½ cup grated carrot
3 romaine lettuce leaves
¼ teaspoon salt
freshly ground black pepper
Mix the herbs into the hummus. Spread some hummus and carrot on each romaine leaf. Sprinkle with salt and pepper,
then fld into a wrap. Serves 1.
Each serving: cal 236; prot 11g; carb 24g; fat 16g.