Chickpea Salad
Serves 10
50 min includes chill
I soak my chickpeas & cook. Then
mix with vinegrette up to 2 days ahead. Other ingredients
can be prepared 1 day ahead. Refrigerate each.
Ingredients:
2 cans 19 oz each chickpeas, rinsed
2/3 C bottled red wine vinaigrette
1 seedless English cucumber, cut in chuncks
1 pt. cherry or grape tomatoes, halved
3/4 cup each sliced scallions & chopped parsley
4 oz feta cheese, crumbled
Combine first 4 ingredients. Cover, refrigerate 30
minutes to 2 hours. Add remaining ingredients: Toss.
170 calories serving, 6 gr protein, 18 g car, 4 g fiber,
8 fat(3sat),476 sodium, 10 mg chol
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Spicy Black Beans & Rice
Serves 4 Cook 10 min total prep 25
min
1 Medium onion
2 Tbsp. olive oil
2 small jalapeño peppers, seeded & chopped
1 Tbsp. minced garlic
2 cans black beans in seasoned sauce, undrained
4 Cups hot rice
1 large tomato, chopped fine
¼ C. picante sauce
Heat oil in nonstickskillet. Add onion, peppers, garlic;
sautè until onion tender, 5 min.. Add next 3 ingredients
simmer & cook 8 min.
Combine with Rice. I use Long grain
brown rice and put bean mixture on top of rice.
Delicious! for Bean lovers!
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Romaine & Fruit Salad
Serves 5 Total Prep 25 min
1 lime
1/3 C red wine vinegar (I use lemon) & olive oil
4 Cups cup-up romaine
1 avocado or other fruit as desired
1 cup matchstick-size pieces Jícama
3/4 cup each green & red
seedless grapes (I use tomatoes)
Grate 1½ tsp. peel from lime and
squeeze 2 Tbsp. juice, place in bowl and stir in
dressing.
Combine remaining ingredients in
large salad bowl. Serve dressing on the side.
59¢ per serving 126 calories, 1
gr protein unless use avocado, More, 21 g car, 3 g fiber,
5 gr fat (1 sat), 0 chol, 258 sodium.
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Vegetable Lasagna
Serves 5 About 2½ Hr.
2 Yellow Bell peppers
4 Portobello mushrooms
Garlic flavor nonstick spray
½ tsp. each salt & pepper
1/2 # or bag frozen cut leaf spinach
16 oz. ricotta cheese
1 egg
13 oz marinara sauce
6 lasagna noodles or 4 oz.
1½ Cup shredded mozzarella cheese
Spray baking dish. Place skin side
up peppers halved on rack in broiler pan. Broil 2-3
"15 min until chared. Put peppers in a bowl, cover,
cool and peel skin.
Place mushrooms on broiler rack coated with spray,
season, Broil 2-3" 8 min per side until tender.
Cook spinach as directs. Drain.
Spray with spray
Slice mushrooms. Mix ricotta chees & egg. Spread 1/2
marinara sauce and 1/4 mozzarella. Repeat layers twice
using peppers first then spinach. Top with remaining
noodles, cover with sauce and sprinkle with remaining
mozzarella. Bake 50 minutes. Let stand 15 min. TO
BAKE LATER: cover with platic wrap then foil and refrig
up to 2 days. Remove wrap and bake 1 hr. 10 min.
396 calories.27g protein 38 g carb 5 g fiber 17 g fat(8
sat) 897 sodium 69 mg chol
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Sprouted Lentil Salad
Serves 4
2 Cups sprouted lentils
1/2 Cup chopped onions
1 Tbsp. lemon Juice
1 tsp. Bragg Liquid Aminos
1 tsp. flax seed oil
1 clove garlic, minced
1 tsp. Curry Seasoning
Pinch of Zip (Spice Hunter)
Mix oil, lemon juice, Liquid
Aminos, garlic, Zip, & Curry. In separate bowl
combine lentils, onions and toss. If desired add some
sprouted garbanzo beans too.
From the pH MIRACLE
See also, Millet Yam Hash Browns
&
Ginger Almond Paste Topping next.
|
Millet Yam Hash Browns
Serves 4
2½ Cups water
½ tsp. Real Salt
1 cup millet
1 yam, carrot or sweet potato processed to semi fine/coarse chucks
1 tsp. dried onion
½ tsp. Deliciously Dill (Spice Hunter)
½ tsp. Garlic Herb seasoning or Veg rub
½ tsp. dried garlic powder (could use fresh)
Grape seed oil for brushing
Minced fresh cilantro for garnish
Preheat oven 400°. Bring water
& salt to boil. Add millet, lower heat, simmer, 15
minutes.
Open Lid & place processed yam on top of millet,
return lid & simmer 10 more minutes. Transfer to
large bowl.
Add all spices and toss.
Mixture should be sticky & stiff enough to hold shape
& form into oval patties.
Form oval patties 1/3-1/2" thick using a ¼ Cup
measuring cup.
Place on oiled cookie sheet and bake 400° 20 minutes.
Sprinkle cilantro with Ginger-Almond Paste Topping on
top.
(Millet is a good source of
iron,lecithin,and choline, and yams are high in Vitamin
E. A great recipe to help "wean off" starchy
deep-fried hash browns.)
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Ginger Almond Paste Topping
2-3 servings
½ Cup almonds or pecans
¼-½tsp. Real Salt™
Juice of a lemon
1Tbsp. minced fresh ginger
½ tsp. dried onion
1 clove garlic Minced
Place in blender and process. Will
be thick.
Add water if desired to have
thinner.
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Tomato-Cucumber Mold with
Tuna Salad
From VITA MIX* cookbook 1978
1½C hot tomato juice
3 envelopes (T) unflavored gelatin
Add while running in VITA MIX until
smooth:
1 med cukes, peeled, 2" lengths, 2 t. Worcestershire,
Juice one lemon, 1 LG slice onion, 1T horseradish, Dash
hot pepper sauce, 1 t. RealSalt™ 1/8 t. pepper or
lemon pepper. Add just before turning off: 3 C additional
tomato juice. Pour into ring and chill until firm. Fill
with Tuna Salad and sprinkle with hard- cooked egg. Serve
with Curry Mayonnaise sprinkled with chopped green onion
tops...
*You can do this in your
blender also.
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Crunchy Mix
Sharon Evans Rockwell, Iowa
Taste of Home
1/2 Cup butter
1 Tbsp. Worcestershire sauce
1 tsp. Italian seasoning
1/2 tsp. garlic powder
5 Cups Crispy cereal
2 Cups Cheerios cereal
2 ½ Cups mini pretzels
1 can (10 oz) mixed nuts (I use soaked and dryed nuts to
have live enzymes and more protein than fat before
soaked.)
1/4 Cup Parmesan Cheese.
In saucepan
or microwave safe bowl, heat first four ingredients until
butter melts. Mix well.
Place in ungreased 15" x
10" x 1" baking pan.
Bake uncovered 250º for 45 minutes;
stirring every 15 minutes.
Makes: 10 cups.
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Sesame Shrimp & Asparagus Stir-Fry
Serves 4
Prep time 25 minutes, Cook time 20 minutes
1 Cup Long grain white rice
2 Tbsp soy sauce (I use Bragg's Aminos)
1 Tbsp. seasoned rice vinegar
1 Tbsp grated peeled fresh ginger, 1 Tbsp sesame seeds
2 tsp. vegetable oil, I use flax seed oil
1 lb. asparagus, trimmed & cut diagonally into 2 inch
pieces
1 pint cherry tomatoes
1 lb. cooked large shrimp, 1 tsp sesame oil
Prepare rice as directs. In cup stir together Braggs' Aminos, vinegar and ginger; set
aside.
In nonstick skillet toast sesame seeds over medium heat
about 4 minutes until golden. Transfer to small bowl.
In same skillet, heat Veg oil over
medium-high heat until hot. Add asparagus and cook 5
minutes until tender-crisp, stirring frequently. Stir
sauce mixture and shrimp into asparagus mixture. Cook 1
minute to heat. Remove from skillet and stir in sesame
oil. Serve by spooning rice ont plate with shrimp mixture
on top and sprinkle with sesame seeds.
370 calories per serving. 31 grams protein, 45 carbs, 7
total fat(1gram saturated) 3 grams fiber, 880 mg sodium,
221 mg cholesterol.
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Broccoli- Shrimp Curry
Prep time 25 min Cook 15 included
Serves 4
1 pkg. 10 oz. plain couscous
2 tsp. Veg oil, 2 garlic cloves, thinly sliced, 1 Tbsp.
grated ginger
2 tsp. curry powder, 3 green onions cut 1½", 1 tsp.
salt
1 bag 12 oz broccoli florets, 1 can un sweeten light coconut milk (not cream of coconut), 1
lb. cooked large shrimp
Prepare couscous. Heat oil in
nonstick skillet. Add garlic, ginger, curry powder, cook 1
minute. Add green onions, broccoli, salt, 2 T. water
cover 7 cook 4 minutes until crisp tender, stirring
occasionally.
Stir in coconut milk, grated lemon peel; heat to boil,
Stir in shrimp & cook 1 minute to heat. Serve shrimp
curry with couscous.
About 550 calories, 38 gr
protein, 13 gr fat (6 sat), 7 gr fiber,67 carbohydrates,
221 mg cholesterol, 558 mg sodium.
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Sun
Dried Tomato
Dressing
To
make a sun-dried tomato dressing,
use 1 cup bottled fat-free Italian dressing
and 2 Tbsp. chopped sun-dried tomatoes.
Place in blender and puree for 2 minutes.
Preparation
time: 5 minutes
Total time: 15 minutes
Serving size: Makes 6 cups
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| Sweet
Potato Salad
Sweet
Potato Salad
Serves:6
Makes 9 cups Time:23 min Cost per
Serving: 62¢
Planning Tip: May be made up to 8 hours ahead. Refrigerate
covered.
2 lb sweet potatoes,
peeled and cut in 3/4-in. chunks
5 slices bacon; 1/2 cup
chopped pecans
1 cup chopped celery;
1/2 cup chopped red onion
1/2 cup bottled
vinaigrette dressing
Garnish: Chopped celery
leaves
1. Cook potatoes in
water to cover 12 to 15 minutes until just tender. Drain.
Submerge in ice water 3 minutes; drain well. Place in a
serving bowl.
2. Meanwhile cook bacon
in a large nonstick skillet 8 minutes or until crisp.
Drain on paper towels, then crumble. (I use bacon bits)
3. Add coconut oil. Add
chopped pecans to skillet and cook 1 to 2 )
minutes, stirring once or twice, until aromatic and
toasted.
4. Add pecans, celery,
onion and dressing to potatoes.
Toss gently to mix and coat. Sprinkle with
bacon bits and celery leaves.
Per serving: 253 cal, 4
g pro, 32 g car, 4 g fiber, 12 g fat (2 g saturated fat),
4 mg chol, 304 mg sod
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Homemade
Coconut Milk
Makes about 1 cup
1.
·
1 1/2 cups water
2.
·
7/8 cup dry unsweetened finely grated coconut
3. In a medium-size kettle,
heat the water, but do not bring it to a boil.
4. Place the coconut in a
blender and add 1 cup of the hot water.
5. Blend for 2-3 minutes.
6. Place a colander in a bowl
and line the colander with 4 thickness of cheesecloth.
7. Pour the blended coconut
mixture into the cheesecloth and twist to extract the milk, letting
the milk go into the bowl.
8. Return the coconut pulp to
the blender and add the remaining 1/2-cup of hot water. Blend for 1-2
minutes, strain and press through the cheesecloth into the bowl.
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| Baked Basil Fries |
Hungarian Oven Baked
Fried Potatoes |
| Rye (Whole Grain) Cereal Add one cup cracked rye
to 2¼ C boiling water, 1/8 tsp. RealSalt™. Cover
and simmer for 20 minutes. Very meaty grain. Sugar is
optional. We just like milk or Almond Milk with it.
7 Grain or 12
Grain cereals are cooked and served the same way. Good
for variety.
Sometimes
served with raisins, bananas, freshly made apple sauce,
or mangos in season.
|
Cucumber
Whipped Salad
From VITA MIX 1978 CookbookVITA MIX until smooth and
dissolved:
1 C Hot water, 2 T. plain gelatin
¼ of unpeeled lemon, ¼ t. RealSalt™
1/2 small unpeeled cucumber, cubed
1/2 small onion
Add while running:
Ice Cubes until
thick and whipped (12-18). Put immediately into ring mold
or individual molds and chill in refrigerator until serving
time. Need 5 minutes to set. Un mold on lettuce.
For un whipped
salad, use 1½C. cold water instead of ice. Chill in
refrigerator until set.
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