Susan's Recipe Box

Roasted Red Pepper Soup
with optional crumbled feta cheese

Serves 4 Prep: 10 minutes; Cook 10 minutes

2 (16 oz) jars roasted red peppers
1 Tablespoon olive oil
½ cup chopped onion
3 cloves garlic, minced
1 cup sliced mushrooms
1 teaspoon dried thyme
1 teaspoon dried oregano
2 bay leaves
6 cups (reduced sodium) vegetable broth
½ cup low fat milk
¼ cup chopped fresh basil (I used dried)
Salt and cayenne pepper (I forgot cayenne & substituted 1 teaspoon red pepper garlic sauce)
½ cup crumbled feta cheese

1. Place red peppers in a blender or food processor and process until smooth. Set aside
2. Heat oil in large saucepan over medium-high heat.
3. Add onion & garlic & cook, stirring 1 minute
4. Add mushrooms and cook until softened and liquid is released, about 3 minutes.
5. Stir in thyme, oregano and bay leaves.
6. Add red pepper puree and broth and bring to a boil.
7. Reduce heat to medium, partially cover pan and simmer 5 minutes.
8. Add milk and simmer 1 minute to heat through.
8. Remove from heat, remove bay leaves and stir in basil.
9. Season to taste with salt and cayenne.
10. Ladle soup into bowls and top with feta.
11. Serve warm or chilled.

From "Robin Miller, Quick Fix Meals, 299 Simple, Delicious Recipes to Make Mealtime Easy", courtesy of Seattle PI

Low Fat (Shrimp) and Fettuccine Alfredo
Serves 4

1 tbsp. reduced fat butter
2 garlic cloves, crushed
1 tbsp. all-purpose flour
1 cup fat free milk (I used fat free half and half)
¼ cup fat free cream cheese
¼ cup Parmesan cheese
1 cup broccoli florets (sometimes I use peas)
1 small red bell pepper, seeded and cut into strips
1 small carrot, thinly sliced
10 oz fettuccine
1 lb. shrimp-optional

1. Boil pasta according to instructions. Meanwhile steam vegetables in a steam basket until slightly tender, about 3 minutes.
2. Melt butter in saucepan. Add garlic and sauté for 1 minute. Whisk in flour to form a paste. Then add milk gradually, stirring constantly until thickened. Stir in cream cheese & Parmesan. Keep stirring until smooth.
3. Add cooked shrimp**
4. Combine hot pasta and vegetables in a large bowl. Add sauce and toss well to coat. Garnish with parsley or chives.

Per serving (without shrimp): calories: 353; total fat: 4.3g, Sat Fat 2.2 g;

**How to cook shrimp:
1. Shell and Devine shrimp
2. 2 qts water to a boil
3. Add salt or lemon to water to flavor
4. shut off heat and pour shrimp into water all at once
5. Let them steep about 3-5 minutes, or until done. For this recipe I undercook them slightly because heating them in above sauce cooks them more)
6. Check by cutting one in half. If its flesh is opaque, it's done.
7. Remove them from water immediately.

I usually cook the shrimp ahead of time and then make sauce and pasta.

Low Fat, Flourless, Chocolate Truffle Cake-Yield 10-12 servings

Ingredients:
¾ cup chocolate chips, finely chopped. (I use ones with out refined sugar and sometimes vegan)
1 large egg white
1/8 teaspoon cream of tartar
¾ cup unsweetened cocoa powder
2/3 cup fructose
¾ cup low fat evaporated milk
1 cup liquid egg substitute
1 tsp. pure vanilla extract

1. Preheat over to 350°
2. Spray a 9" spring form pan with vegetable oil spray
3. Place chopped chocolate chips in a large bowl and set aside
4. In a small bowl, beat 1 egg white with cream of tartar until peaks form; set aside
5. In a medium saucepan, heat cocoa, fructose and milk until simmering, stirring constantly.
6. Remove from heat and pour over chocolate chips
7. Whisk in 1 cup egg whites, than fold in beaten egg white.
8. Pour batter into prepared pan and set in another pan at least
9. 2 inches wider and deeper.
10. Add enough water to bottom pan to come two-thirds up the side of the cake pan. (This is so edges won't burn.)
11. Bake 30 minutes and store in refrigerator 8 hours before serving.

Recipe from www.ochef.com

5 Cups vegetable broth
1 medium to large leek, washed, trimmed, and chopped
1.25 cups old-fashioned rolled oats
1.5 cups skim milk or soy milk
Salt, to taste

1. Bring the broth to a boil in a large saucepan.
2. Add the leeks and oats and bring the mixture back to a boil
3. Boil gently for 7-8 minutes.
4. Add the milk and stir well.
5. Add salt, if needed. Serve immediately.

From Simple and Healthy Cooking by Jacques Pepin

1 cup barley
4 cups organic mushroom broth
4 cups organic vegetable broth
1 potato, peeled & cubed
1 can cannelloni white beans
2 teaspoons oil
Small onion, peeled and finely chopped
1.5 stalks of celery, finely chopped
1 teaspoon dried dill
½ teaspoon paprika
Salt and pepper to taste
¾ pound sliced mushrooms

1. Cook barley in both in a large covered pot over medium heat for 40 minutes.
2. Add potato and beans. Continue cooking for another 20 minutes.
3. Meanwhile, sauté onion, mushrooms, and celery in oil in large frying pan over medium heat for 5 minutes.
4. Add sautéed vegetables to soup pot along with remaining ingredients.
5. Cook 15 minutes longer and serve hot.

Asian Slaw - Serves 6

This naturally sweet salad is refreshing on a hot day. I sometimes increase the ginger to two Tablespoons and add a teaspoon or two of fresh lemon or lime juice.

1/2 large purple cabbage, shredded
1/2 cup snow peas or sugar snap peas, trimmed
1 large carrot, sliced thinly
1 red pepper, julienned
1/3 cup fresh or canned pineapple, diced in small pieces (reserve juice)
1 Tablespoon orange juice concentrate
4 Tablespoons seasoned rice vinegar
1 Tablespoon grated fresh ginger
Tamari (optional)
Toasted sesame oil to taste (optional)

Combine cabbage, peas, carrot, pepper, and pineapple in a serving bowl. In a small bowl, whisk together orange juice, vinegar, and ginger. Taste and adjust seasonings. You may wish to add some pineapple juice or some tamari. Toss cabbage mixture with dressing right before serving. Drizzle with sesame oil, if desired.

Total calories per serving: 39
Fat: <1 gram
Carbohydrates: 9 grams
Protein: 2 grams
Sodium: 19 milligrams
Fiber: 3 grams

1 large onions, peeled and chopped
2 teas. Oil
2 c precooked chickpeas or one 19 oz can, drained
2 TBS fresh dill finely chopped- I used dried
1/2 LB fresh spinach, rinsed and chopped into bite size pieces
2 TBS lemon juice
salt to taste.

Saute onion in oil in la large frying pan over medium heat for 2 mins.
Add cooked chickpeas and dill.
Stir fry for 5 minutes, stirring occasionally. Serve warm.
Kcal = 125
fat 3 G
CHO = 21 g
CA 69 mg.
fiber 4.7 G

Bebette’s Vegetarian Chili

1. Soak and cook 2 cups kidney beans (2 Cups before soaking)

2. Cook till tender in 1-2 Tbs. Olive oil:

• 2 Cups celery or corn
• 2 cups chopped green pepper
• 1 cup chopped onion

3. Stir in 2 28 oz cans of cut up tomatoes, or jar marinara sauce, or 1 cup ketchup with 1 cup veggie broth

4. Add the beans

5. Add:

• 4 Tbs. TVP-optional (increases protein value)
• ¾ cup raisins
• ¼ cup red wine vinegar or red wine
• 4 Tbs. Fresh parsley
• 1-2 tsp. Salt
• 2 tsp. Crushed basil
• 2 tsp. Crushed oregano
• 2 tsp. Cumin
• ½ tsp. Ground allspice
• ¼-1/2 tsp. Hot pepper sauce
• ½-3/4 tsp. Black or white pepper
• 3-5 cloves minced fresh garlic

6. Boil and simmer for about an hour. Adjust spices to your taste

7. Optional: Stir in ¾ cup cashew, pecans or walnuts and simmer for 15-20 minutes longer

8. Serve with grated cheese if you like

Artichoke Dip

1 can quartered artichokes
1 package tofu
2 Tbls. lemon juice
garlic (2-4 cloves)
2 Tbls. capers

Put artichokes into blender or food processor with some liquid from can and puree.  Add tofu gradually, along with garlic (to your taste), and lemon juice.

Put artichoke mixture into a bowl and stir capers in.

Enjoy on crackers or with fresh veggies.

Crispy Chewies

1 cup brown rice syrup-heat
1/2 cup almond butter
1/2 cup malt sweetened non-dairy chocolate or carob chips
3 cups brown rice cereal

·        Melt chocolate or carob chips with brown rice syrup and almond butter.

·        Stir in brown rice cereal.

·        Pour into shallow baking pan.

·        Let cool to room temperature and presto!!  You got it.

Tempeh "Fish" Sticks

1 package tempeh
1/4 cup nutritional yeast
1 Tbls. almond or olive oil

R     Cut tempeh into strips, (shorter length), 1/4" wide.

R     Roll tempeh strips in nutritional yeast.

R     Heat oil in sauce pan.

R     Place tempeh strips into sauce pan and saute on both sides until browned.

R     Serve with  tartar sauce (nayonaise or mayonaise, & green relish mixed together) or organic ketchup or unsweetened apple sauce.

SIMPLY WONDERFUL WINTER SQUASH

1        Winter squash (BUTTERNUT, ACORN, KABOCHA, ETC.)
2        teaspoons Soy sauce or Tamari
2        Tablespoons maple syrup or Barley Malt syrup or Honey

R     Peel the squash, cut the squash in half, scrape out the seeds.

R     Cut the squash into cubes.

R     Place the squash into a pot with 1/2 cup of water.

R     Add the tamari and the maple syrup.

R     Cover and simmer over medium heat until the squash is fork tender, about 15-30 MINUTES.

PER 1 CUP:  92 CALOIRES-2 G. PROTEIN; 19 G CARBOHYDRATES; 1 G FAT.

FROM FAT-FREE & EASY BY JENNIFER RAYMOND.

Rice Pasta-wheat & dairy free
serves 6

• 1 Tbs. olive oil
• 8 ounces rice pasta-cooked
• 3 cloves garlic-minced
• 1 Tbs. pesto sauce
• 2 cups artichoke hearts, marinated (or in water to reduce fat), chopped
• 2 cups mushrooms chopped
• 1 red bell pepper, sliced
• 1 large onion, sautéed
• 1/4 cup rice parmesan cheese
• 4 ounces Veggie Shreds
• 2 ounces almond mozzarella cheese, grated
• 2 ounces soy milk, as needed
• basil, parsley, lemon pepper, to taste

-Saute garlic, mushrooms, red peppers and onion in 1 Tbs. oil.

-Add in cooked pasta, pesto sauce, marinated artichokes, herbs, milk and cheese.

-Toss well and serve hot.

-Add more milk if too thick.

Quinoa and Black Bean Salad
Wheat Free-Dairy Free - Serves 4

-from Cynthia Lair, author of Feeding the Whole Family

• 2 2/1-3 cups cooked quinoa
• 1/4 cup toasted pine nuts
• 1/4 cup olive oil
• 1/4 cup lemon juice
• 1/2 teas. ground cumin
• 1/2 teas. sea salt
• 5 Tbs. chopped cilantro
• 2 scallions
• 1/2 jalapeno pepper, diced (seeds removed)-optional
• 1 cup cooked black beans

-Preheat oven to 300 degrees F.

-Remove cooked quinoa from pot, place in large bowl and let cool.

-Dry toast pine nuts in oven until they begin to change color and give off aroma.

-Combine olive oil, lemon juice, cumin and salt in a bowl.

-Whisk together and pour over warm quinoa.

-Toss well

-Add cilantro, scallions, jalapeno pepper, black beans, and toasted pine nuts to quinoa and toss again.

-Serve at room temperature.

Grilled Vegetables in the Oven

• Veggies you can use:
  carrots, green beans, zucchini, patty pan squash, potatoes, beets, sweet potatoes, onions, garlic, peppers, broccoli, etc.
• Olive Oil
• Garlic Salt
• Herbs
  

Preheat oven to 350 degrees.

1. Wash and slice vegetables
   
2. Cover cookie sheet with olive oil by spraying or brushing on
   
3. Spread vegetables over sheet.
   
4. Sprinkle with garlic salt, rosemary, your favorite herb.
   
5. Add 1-2 Tbs. water on sheet
   
6. Cover with aluminum foil and let veggies steam for about 10-15 minutes, until somewhat soft.
   
7. Change to broiler mode on oven, remove aluminum foil, and grill veggies under broiler, turning once until brown on both sides.
   

Sugar Free Oat Scones

• 1 3/4 cup spelt flour, or combination of oat & brown rice flour
• 1/2 cup oats
• 2 Tbs Fruit Source
• 4 Tbs butter or margarine or Wonderslim
• 3/4 cup buttermilk ( or soy milk soured with lemon juice)
• 1 egg or egg replacer
• 2 tsp baking powder
• 1/2 tsp baking soda
• 1/2 tsp baking soda
• 1/4 tsp salt
• 1/4 cup dried fruit-optional

Preheat oven to 350 degrees.

1. Spray a cookie sheet with oil spray or grease.
2. Combine dry ingredients.
3. Cut in butter.
4. Beat milk & egg and stir in.
5. Knead 5-6 x with floured hands.
6. Pat into 8-inch circle & score into 8 pieces. Do not cut all the way through.
7. Bake about 15 mins. Check frequently as ovens can differ greatly.

You may need to add more flour if it seems too liquid. This version maybe a bit more cake-like than sconey but still is delicious.