Carrot Fruit Salad
8 oz. can unsweetened crushed pineapple, juice-packed
4 cups grated carrots
2 small oranges, cut in chunks
chopped dates (about 8 dates)
1-1/2 cups nonfat yogurt
1/4 cup frozen orange- juice concentrate
2 tsp. poppy seeds
1 tsp. lemon juice
1/4 tsp. nutmeg
- Drain the pineapple well, pressing with a fork to remove excess juice, and combine with the carrots, oranges, and dates in a large bowl.
- In a separate bowl, stir the dressing ingredients together: add to the carrots and fruits. Toss thoroughly to coat the salad ingredients with the dressing.
Yield: about 5 cups
Chicken Salad Stuffed Tomatoes
1 cup nonfat yogurt
2 hard-boiled eggs (discard yolks)
2-1/2 tbsp. wine vinegar
1-1/2 tbsp. soy sauce
1-1/2 tsp. curry powder
1 tsp. ground ginger
1 cup cottage cheese, nonfat or low fat
2 cups diced cooked chicken breast
1 cup sliced canned water chestnuts, drained
1 cup diced celery
1 cup green or red seedless grapes
1/2 cup finely chopped onions
6 lg. ripe whole tomatoes
6 lg. lettuce leaves
- Place the dressing ingredients in a blender and blend until smooth.
- Combine the chicken, water chestnuts, celery, grapes, and onions in a bowl.
- Add 1 cup dressing and toss lightly to coat the salad well. Chill.
- Cut each tomato at the stem end into eight equal wedges, leaving the bottom quarter of the tomato intact; pull segments apart gently.
- Just before serving, fill the center of each tomato with a scoop of the stuffing.
Herbed Wild Rice with Brown Rice
3 cups defatted chicken stock
1/2 cup wild rice
1/2 cup long-grain brown rice
2 tbsp. minced green onions
2 cloves garlic, minced or crushed
1 tsp. soy sauce or tamari sauce
1 tsp. each: thyme, marjoram and basil
3 bay leaves
dash cayenne pepper
- In a medium saucepan, bring 1/4 cup of the stock to a boil. Add the rice, green onions, garlic, and soy sauce and stir-fry for 2-3 minutes until the vegetables are soft.
- Add the remaining stock and seasonings, bring to a boi1, reduce heat to low, cover, and cook for 1 hour until the rice is tender.
- Discard the bay leaves and continue to cook uncovered until any remaining liquid has evaporated. Fluff lightly with a fork and serve.
Makes 4 to 6 servings
Stuffed Baked Potatoes w/ Vegetables & Cheese
2 med. russet baking potatoes
1/2 bunch fresh broccoli
1 zucchini squash
1/2 cup mushrooms
1/4 red onion
2 lg. cloves garlic
2 tbsp. part skim milk organic cheddar cheese or soy cheese
spices and herbal salt to taste
This is a very simple and complete meal to prepare, is economical and full of nutrients.
- Bake two russet potatoes until you can squeeze the potato and it feels done.
- Slice the potato in half (lengthwise) and scoop out the potato, leaving the skin intact.
- Cook broccoli and vegetables in 3 ounces of water until very tender.
- Chop vegetables very fine and add to potatoes with remaining liquid.
- Stuff back into the potato skins and bake in 350 degree F. oven for 15-20 minutes or until the top starts to brown.
Makes 4 large servings
1/4 green pepper
1 bunch green onions
2 whole garlic cloves
1/2 tbsp. virgin olive oil
4 smallish zucchini cubed
1/2 cup chopped celery
1 medium ripe tomato in 1" chunks
1/2 cup crushed tomatoes
- Sauté onions, garlic, and green pepper.
- Add zucchini, stir well. Cover and simmer for 10 minutes.
- Add tomatoes, celery and spices. Heat uncovered, stirring as necessary, until tomatoes are soft.
5 cups (8 medium) carrots (sliced thin)
1/4 cup frozen apple juice concentrate
1 tbsp. grated orange rind
1 tbsp. cornstarch or arrowroot
1 tbsp. ground ginger
- Place carrots in steamer over 1-1/2 cups of boiling water in a saucepan. Cook in medium heat until tender.
- Reserve cooking water from carrots.
- Combine apple juice, orange rind, cornstarch and ginger in another saucepan; mix until smooth, stir in carrot water. Cook stirring constantly until mixture is thick.
- Add carrots stirring wel1 to coat with sauce.
Makes 6 servings Calories: 65/serving
1 lb. green beans (cut bite size)
1 cup spring water
1 small onion (chopped)
1 bay leaf
1/4 bunch parsley (3-4 tablespoon dry parsley)
1 clove garlic
1 tsp. virgin olive oil
1 cup water or stock
- Sauté onion and garlic in olive oil.
- Add all ingredients together and cook in a covered stainless steel or Pyrex dish at low heat until beans are BARELY tender.
Serves 4-6 people
Mixed Vegetables and Mushrooms
1 lb. mixed vegetables (corn, peas, carrots, and green beans).
1 yel1ow onion (diced)
1 lb. fresh mushrooms tablespoon virgin olive oil
1 tbsp. real butter
1 cup spring water
- Sauté onions and mushrooms.
- Place mixed vegetables in covered sauce pan with water and cook until barely tender. Add onions and mushrooms and a dash of salt.
- Simmer for an additional 5 minutes.
- Save any left over liquid for stock.
Salsa (Mexican Kitchen Sauce)
4 lg . green chilies
1/2 small bell pepper
4 sm. green/yellow chilies
4 cloves garlic (minced)
1/2 bunch green onions
4 sprigs cilantro
This very basic salsa is made throughout Mexico as standard fare for all preparation of food. The common name is “salsa de la cocina” (kitchen sauce). What makes this so wonderful is that it is much higher in vitamin C than most foods and also high in vitamin A.
Simply dice all ingredients and place in a bowl and allow to age for several hours. In Mexico it is accustomed to add some flat beer. It gives it a nice taste and helps preserve it. I add 1/4 teaspoon of ascorbic acid (vitamin C) powder. It keeps nicely for about 10 days. If you are going to keep it around longer add 1 tablespoon of virgin olive oil.
Vegetable Quiche (Crustless)
1 yellow onion
2 cloves garlic
1/2 lb. mushrooms
2 zucchini squash
1 med. carrot
4 oz. low-fat hoop or farmers cheese
5 organic eggs
1/2 cup organic nonfat milk
- Dice onion, garlic, and mushrooms: grate zucchini, carrots and cheese.
- Mix all ingredients and place into a slightly buttered 6" x 9" casserole.
- Beat egg and milk adding 1 tsp. dry mustard powder and 1/2 marjoram powder.
- Pour over casserole and bake in a pan of water at 375 degrees F. in a pre-heated oven. When done an inserted knife will come out clean.
- Allow to cool for 15 minutes. This is also an excellent cold dish.
This makes 8 servings
Spinach and White Beans with Garlic
1 clove garlic, minced
1 Tbsp olive oil
1/2 lb spinach, stems discarded, leaves washed and patted dry, chopped
12-oz can cannellini white beans, rinsed and drained
1 Tbsp balsalmic vinegar
Salt and ground pepper
- In a skillet, cook the garlic in oil over medium heat until golden.
spinach, stiring until wilted.
- Add beans, vinegar salt and pepper.
gently for at least 2 minutes.