Mushroom Barley Soup - serves
5 or more
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
Greek Chickpeas and Spinach
- serves 6
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.
-
Wash and slice vegetables
-
Cover cookie sheet with olive oil by spraying or
brushing on
-
Spread vegetables over sheet.
-
Sprinkle with garlic salt, rosemary, your favorite
herb.
-
Add 1-2 Tbs. water on sheet
-
Cover with aluminum foil and let veggies steam for
about 10-15 minutes, until somewhat soft.
-
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.
- Spray
a cookie sheet with oil spray or grease.
- Combine
dry ingredients.
- Cut
in butter.
- Beat
milk & egg and stir in.
- Knead
5-6 x with floured hands.
-
Pat into 8-inch circle & score into 8 pieces.
Do not cut all the way through.
- 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.
Coconut Curry with Vegetables-serves 6
INGREDIENTS:
1 White onion or 2 green onions
1 13.5 can coconut milk-you can use lite or regular (I use regular)
¼ cup soy sauce, divided
½ teaspoon brown sugar
1 ½ teaspoon curry powder
1 teaspoon minced ginger
2 teaspoons chile paste (I use a hot chile garlic paste)
1 pound firm tofu, cut into ¾ inch cubes, or chicken or fish
4 roma (plum) tomatoes, chopped (I used stewed tomatoes from can)
1 yellow bell pepper (I use frozen sliced three peppers from Trader Joes)
4 ounces fresh mushrooms, chopped
¼ cup chopped fresh basil
4 cups chopped leafy green veggies
Salt to taste
DIRECTIONS:
- Chop white parts of onions and finely chop.
- In a large heavy skillet (I use a wok) over medium heat, mix coconut milk, 3 tablespoons soy sauce, brown sugar, curry powder, ginger & chile paste. Bring to a boil.
- Stir protein, tomatoes, peppers, & mushrooms into the skillet. Cover & cook 5 minutes or until protein is almost cooked through.
- Mix in basil and veggies. Season with salt and remaining soy sauce.
- Continue cooking 5 more minutes, or until vegetables are tender but crisp.
VEGAN WILTED LETTUCE SALAD |
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1-2 heads leaf lettuce (Romaine, red leaf, etc.)
salt and pepper, to taste
1/4 cup vinegar ( balsamic works best)
1/4 to 1/2 cup water
1 tablespoon sugar
3 tablespoons olive oil
1/2 cup finely chopped red onions
Separate lettuce leaves, rinsing as you do so. Submerge all leaves into water to be sure they are clean. Dry lettuce leaves – spin, pat let drain – whatever works for you. Cut off the white parts and any bad spots.
Then ribbon or chop leaves and place into a large glass bowl.
Measure vinegar, water and sugar and mix together into one vessel. I normally use a glass measuring cup, add my vinegar and then water. I then use a dry measure (spoon or cup) to measure out the sugar and mix it all together.
In a fry pan, bring the olive oil to temperature over medium high to high heat and then add the onions. This takes only about 1 minute. Lower heat to medium-high heat. Coat the onions with the oil and cook about 1–5 minutes until the onions begin to crisp.
While the onions are crisping, sprinkle salt and pepper to taste onto the lettuce and toss. *I tend to skip the pepper and use about 1 teaspoon of salt.
By this point, the onions should be ready to stir around in the oil. They should be crisp and brown, but not burned. When they are ready, pour in the vinegar mixture and stir together.
Bring to a boil (about 2 minutes top). Remove from heat. Pour liquid over the lettuce and toss.
Enjoy!
Source: Cooks.com
Buckwheat with Bow Tie Pasta-serves 2-4
Also known as Kasha Varnishkas
Ingredients:
1 large onion, chopped
1/3 cup oil
1 cup sliced mushrooms
1 cup buckwheat, also known as Kasha. (there’s Wolff’s brand or bulk natural foods)
1 egg
2 cups vegetable broth
Salt to taste
2 cups bow tie pasta (optional)
Directions:
- Sauté the onion and mushrooms until onions are well cooked
- In separate bowl, take buckwheat, egg and salt. Mix well
- Place buckwheat mix into pan with onion & mushrooms & stir over medium flamed until buckwheat is fully coated with oil, about 2 minutes
- Add stock and bring to a boil
- Cover and lower flame for about 15-20 minutes, until liquid is absorbed and buckwheat appears “fluffy”.
- Meanwhile cook bow tie and drain. Then mix with fully cooked buckwheat.
Buckwheat is very high in protein and fiber.
Laura's Quick Slow Cooker Turkey Chili
Prep Time: 15 Min Cook Time: 4 Hrs Ready In: 4 Hrs 15 Min
Ingredients:
- 1 tablespoon vegetable oil
- 1 pound ground turkey
- 2 (10.75 ounce) cans low sodium tomato soup
- 2 (15 ounce) cans kidney beans, drained
- 1 (15 ounce) can black beans, drained
- 1/2 medium onion, chopped
- 2 tablespoons chili powder
- 1 teaspoon red pepper flakes
- 1/2 tablespoon garlic powder
- 1/2 tablespoon ground cumin
- 1 pinch ground black pepper
- 1 pinch ground allspice
- salt to taste
Directions:
- Heat the oil in a skillet over medium heat. Place turkey in the skillet, and cook until evenly brown; drain.
- Coat the inside of a slow cooker with cooking spray, and mix in turkey, tomato soup, kidney beans, black beans and onion. Season with chili powder, red pepper flakes, garlic powder, cumin, black pepper, allspice and salt.
- Cover, and cook 8 hours on Low or 4 hours on High.
Nutritional Information 
Amount Per Serving Calories: 241 | Total Fat: 8.6g | Cholesterol: 42mg Powered by ESHA Nutrient Database
Farro With Mushrooms
1/2 ounce (1/2 cup, approximately) dried porcini mushrooms
1 quart chicken stock or vegetable stock
1 1/2 cups farro
2 tablespoons extra virgin olive oil
1/2 cup finely chopped onion
1 pound cremini mushrooms or wild mushrooms (or a mixture of the two), cleaned, trimmed and sliced
Salt to taste
2 large garlic cloves, green shoots removed, minced
2 teaspoons chopped fresh rosemary
1/2 cup dry white wine
Freshly ground pepper to taste
1 to 2 ounces Parmesan cheese, grated (1/4 to 1/2 cup)
1/4 cup chopped fresh parsley
1. Place the farro in a bowl, and pour on enough hot water to cover by an inch. Let soak while you prepare the remaining ingredients. Drain.
2. Place the dried mushrooms in a large Pyrex measuring cup or bowl, and pour in 2 cups boiling water. Let sit 30 minutes.
3. Drain the mushrooms through a strainer set over a bowl and lined with cheesecloth or a paper towel. Squeeze the mushrooms over the strainer, then rinse in several changes of water to remove grit. Chop coarsely if the pieces are large and set aside. Add the broth from the mushrooms to the stock. You should have 6 cups (add water if necessary). Place in a saucepan, and bring to a simmer. Season with salt to taste.
4. Heat the oil over medium heat in a large, heavy nonstick skillet. Add the onion. Cook, stirring, until it begins to soften, about three minutes. Add the fresh mushrooms. Cook, stirring, until they begin to soften and sweat. Add salt to taste, the garlic and rosemary. Continue to cook, stirring often, until the mushrooms are tender, about five minutes. Add the farro and reconstituted dried mushrooms. Cook, stirring, until the grains of farro are separate and beginning to crackle, about two minutes. Stir in the wine and cook, stirring until the wine has been absorbed. Add all but about 1 cup of the stock, and bring to a simmer. Cover and simmer 50 minutes or until the farro is tender; some of the grains will be beginning to splay. Remove the lid, and stir vigorously from time to time. Taste and adjust seasoning. There should be some liquid remaining in the pot but not too much.
Yield: Serves six.
Massaged Kale Salad with Apples and Gorgonzola
Bastyr adjunct faculty member Jennifer Adler M.S., C.N. contributed this recipe.
1 bunch kale
1 teaspoon sea salt
1/3 cup sunflower seeds, toasted
¼ cup diced red onion
1/3 cup currants or dried cranberries
¾ cup diced apple, (½ apple)
¼ cup olive oil
2 tablespoons unfiltered apple cider vinegar
1/3 cup gorgonzola cheese, crumbled
De-stem kale by pulling leaf away from the stem. Wash leaves. Spin or pat dry.
Stack leaves, rollup and cut into thin ribbons (chiffonade).
Put kale in a large mixing bowl. Add salt, massage salt into kale with your hands for 2 minutes.
To toast seeds, put in a dry skillet over low to medium heat and stir constantly for a few minutes until they change color and give off a nutty aroma.
Put kale in a fresh bowl and discard any leftover liquid. Stir onion, currants, apple and toasted seeds into kale.
Dress with oil and vinegar and toss. Taste for salt and vinegar, adding more if necessary. When at desired flavor, toss in cheese.
Preparation time 15 minutes
Makes 6 servings
BAKED MACARONI & CHEESE-HEALTHY VERSION
Prep. 20 min Cook/Bake 40 min Serves 6
INGREDIENTS:
8 oz rice or wheat penne pasta
2 ⅓ cups shredded fat-free Cheddar or rice cheese
2 Tbsp. olive oil
¼ tsp. salt
2 tbsp. all purpose flour or non-gluten flour
¼ tsp. white pepper
2 c fat free soy or rice milk
INSTRUCTIONS:
- Preheat oven to 350˚
- Cook penne according to package directions, omitting salt of desired. Drain in colander, then rinse under cold running water; drain.
- Meanwhile, to make sauce, heat oil in large saucepan over medium heat. Add flour & cook, whisking constantly 2 minutes. Slowly whisk in milk until smooth. Increase heat to medium-high and bring to boil; boil 1 minute.
- Remove saucepan from heat; whisk in 2 cups cheese, pepper until cheese is melted.
- Sprinkle evenly with remaining ⅓ cup cheese. Bake until lightly browned and bubbly, about 15 minutes for individual baking dishes or about 25 minutes for baking dish. Let stand 5 minutes before serving.
Nutrition Information: (about 1 cup): 267 Cal.; 5 g total fat; 1 g sat.fat; 321mg sodium; 36 g total carbs; 3g fiber; 21g protein; 466 mg calcium. (Analysis based on using cow’s milk & Cheddar cheese). |
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