Back to more recipes

Healthy Breakfast Muesli

Prep: 5 mins plus overnight soaking - Serves 4

150g/5 half oz -rolled oats – or buckwheat, rice or millet flakes
225ml/8 fl oz - apple juice
1 - apple, grated
125ml/4 fl oz - natural yoghurt
75 g/23/4 oz - sunflower seeds
50 g/13/4 oz - pumpkin seeds
90 g/31/4 oz - shelled hazelnuts, roughly chopped
1- punnet of blackberries or other berries (can buy frozen)
2 - plums or apricots, stoned and sliced

1. Put the oats and apple juice in a bowl and mix well, cover and refrigerate overnight.
2. To serve, remove oats from the fridge and mix in the grated apple, fruit, nuts, seeds and yoghurt, divide between 4 bowls and top with berries of your choice.
By making your own muesli, you can choose your favourite grains, seeds, nuts and fruit, and can change according to any taste preferences or intolerances you might have. Soaking the muesli helps to soften the grains and can also be done in dairy-free milk or yogurt for a less sweet version.  

Back to more recipes

Crunchy Nut Porridge

Serves 1-2

This is the perfect way to warm your insides on a cold and dark winter’s day. Porridge is a slow-release energy food that is known for maintaining blood-sugar level, giving you more energy for a longer period of time.

Ingredients

400g Rolled Oats (1 cup per person)
2 heaped tbsp of Sunflower Seeds
2 heaped tbsp of Pumpkin Seeds
½ Pint Milk (Soya or Goats)

Garnish/Seasoning – Honey or Brown Sugar

Cooking Time: 7 mins
Preparation Time: 0

How to cook Crunchy Nut Porridge……

Breakfast Smoothie

Ingredients

1 banana, 1 mango, 2 peaches
300g low-fat yogurt
1 - 2 scoops of Protein powder ( whey, soy, hemp or pea etc)
200ml rice milk and Ice
2tbsp seeds (e.g. sunflower, pumpkin and sesame), freshly ground or chopped

Method

Peel the mango, remove the fruit and roughly chop. Wash the peaches, remove the stones and chop the flesh. Chop the banana into 3 pieces. Place all the fruit into a blender and whiz until smooth. Add the yogurt, Rice Milk and seeds and whiz again for a few seconds until frothy. Add Protein last and whiz again. Pour into glasses or sport bottle for breakfast on the go.

Back to more recipes

Lentil Salad

1 cup of dried lentils - 2 cups of water - 1 bay leaf - 1 clove of garlic,  finely chopped - 1 teaspoon of salt or herbs - 2 Tablespoons of chopped shallot - 1/2 cup of chopped parsley - 1 teaspoon of mustard - 1 Tablespoon of organic freshly pressed flax seed oil - 1 Tablespoon of lemon juice - 1/2 cup of grated carrots - Ground black pepper

Rinse the lentils and place them in the two cups of water, together with the bay leaf, garlic and salt. Bring to a boil. Lower the heat and allow to simmer for approximately half an hour. Drain and remove the bay leaf. Put the lentils in a medium sized dish. Add the shallot, parsley, mustard, flax seed oil and lemon juice. Mix well and add freshly ground pepper. Decorate with the grated carrots.

Back to more recipes

Delicious Tuna Salad

1 large can of tuna, in its own juice - 1 finely chopped shallot - 2 finely chopped radishes - 1 piece of celery, finely chopped
1 Tablespoon of mild mustard - 1 Tablespoon of organic, freshly pressed flax seed oil - A pinch of cayenne pepper

Mix the tuna with all other ingredients in a medium sized bowl. Serve with whole grain bread or on toast.

Back to more recipes

Mackerel with pine nuts and parsley

2 x (100g) mackerel, cleaned and filleted - Serves 2

For the filling
2 spring onions, trimmed and finely sliced - 3 tbsp pine nuts, roughly chopped - 3 tbsp fresh chopped parsley
finely grated rind 1 lemon - 1 garlic clove, peeled and finely chopped - mixed salad leaves, tomatoes, cucumber, sliced peppers, to serve - lemon wedges, for squeezing

1 Preheat the grill to hot. Line a grill pan with foil. Mix the spring onions, pine nuts, parsley, lemon rind and garlic together in a small bowl.

2 Slash the mackerel two times on each side then open out, skin slide down. Spoon the filling down the middle of each mackerel. Bring the sides up to enclose the filling and place the fish on the grill pan.

3 Grill for 3-4 minutes on each side until cooked through and lightly browned. Serve on a large bed of mixed salad with fresh lemon wedges for squeezing.

Back to more recipes

Celtic Healing Soup

This soup is especially soothing when tired, stressed or sick with cold flu and is very anti-fungal.

2-3 whole garlic cloves
1 large onion
3 Tbs yeast-free instant vegetable broth
2-3 quarts water or veggie broth
1 cucumber
(optional: cabbage, celery and any other veggie desired)
2 Tbs fresh cilantro
2 tsp fresh grated ginger
Real Salt to taste

Chop and crush garlic cloves into small diced pieces and lightly steam-fry. Set aside. Put whole onion in water in a deep pan, simmer until onion is transparent (approx. 1 hour). Add garlic and yeast-free instant veggie broth. Slice cucumber
(and optional veggies) and add to soup. Simmer 10-15 minutes. Add fresh ginger, cilantro and Real Salt to taste. Submitted by Maria O`Farrell

Back to more recipes

Banana Buried Treasure Muffins

• 3 cups store bought banana muffin mix (750ml)
• 3 tbsp wheat germ (45ml)
• 1/2 cup grated carrot (125ml)
• 1/2 cup grated zucchini, squeezed dry (125ml)
• 1 cup unsweetened applesauce (250ml)
• 1/4 cup + 2 tbsp water or pure apple juice (95ml)
• 12 banana chips, broken

Directions:

1. Preheat oven to 375F/190C.
2. Line regular size muffin pan with paper liners or grease pan.
3. In a bowl, whisk together muffin mix and wheatgerm. Add carrot, zucchini, applesauce and water and stir until combined. Do not over stir.
4. Fill muffin cups 0.75 full and top with pieces of banana chips.
5. Bake in centre of oven for 20–25 minutes, until tops are firm to the touch and golden.

Tip: Wrap in plastic wrap for a quick on-the-go snack. Store in an airtight container and freeze up to 2 weeks.

Better Butter
2 Organic Lemons ,squeezed,  2 Tbsp. Olive Oil,  1/4 cup Water, 1/2 cup Pine Nuts, 1/4 tsp. Sea Salt.  Put all the above in a blender and mix until very smooth.  Then add: 1/2 cup Coconut Oil and blend to just mix. Pour into container and set in fridge for a couple of hrs. to allow to set.  Serve on Breads and Crackers. This is a great substitute for the transfatty oils you are getting in the commercial butters and spreads. Great Omega 3. From the book "Alive`n Raw"...As Nature Intended by Elyse Nuff  www.dynamicbodyhealth.com

Back to more recipes

Basic smoothie recipe:

1. 1 frozen banana, cut into chunks1-cup plain (or vanilla) yogurt or rice milk2 cups orange juice
2. Blend for 30 seconds to a minute on medium speed.

To this basic recipe you can add any fresh, frozen or canned fruit or berries that you have on hand – blueberries, strawberries, pineapple, peaches, and mangoes work particularly well.  Also recommended are nut butters, green food powder, flax oil, hemp oil and soy or whey protein. A protein in the morning adds stability to blood sugars and helps with attention and behavior.

Above all else, be a good role model.  Children learn by imitation.  If they see their parents eating and enjoying a variety of healthy foods, then good nutrition will be an easy habit to get into.This recipes is courtesy of the www.OKinHealth.com  website

Back to more recipes

When in Season Simple Soup

1 cucumber, cubed - 1 avocado, cubed - mint (optional)

Place ingredients in food processor with S blade. Mix until almost smooth. Serve garnished with mint leaf. What could be more refreshing than those elegant, chilled pitchers of cucumber-infused water offered in spa waiting areas? You can bring the same sense of serenity and healthy indulgence home by making your own spa water with simple ingredients. Let the water mixtures steep for at least a half hour before serving; add ice according to preference.
Cucumber Water: peel off strips of cucumber skin to expose more of the flesh (and release more of the flavor) before slicing rounds and immersing them in a large pitcher of chilled water.
Rosemary Lime Water: float lime slices and twirl sprigs of thoroughly washed rosemary in a tall pitcher of cold water.
Watermelon Mint Water: Add chunks of watermelon (seeds removed) and mint leaves to water for an unusual flavor combination

Red and Green Pasta

1/2 package Soba buckwheat noodles (Asian or health food store) - 2 large fresh tomatoes, cut up in cubes
1 avocado, cut up in cubes - 3 garlic cloves, minced - 1/4 cup olive oil

Cook pasta as directed and drain. Place all ingredients in a bowl and stir. Serve.
Back to more recipes

Super Salsa Summer Fresca

5 Medium to Large Vine Ripened or Fresh Tomatoes- 1/2 Large Red Onion or 1 Large Cooking (white/yellow) Onion - 1 Large Green Pepper (Add other colors too or mix for variations - Yellow is sweet)
3 Cloves of Garlic - Juice of 1/2 a Lime or Lemon - 1 Tbsp. RealSalt - Fresh Cilantro/Coriander to taste
Optional for spiciness: 1/2-1 Jalapeno  minced small (seed removed)

Add the garlic, jalapeno, cilantro, juice and a quarter of the onion to the food processor and run it until it is very finely diced up. Add the remainder of the ingredients except the Tomatoes to the food processor and pulse the food processor until a small (medium for chunky salsa) dice of the mix is achieved. Set that aside a large bowl. Add just the Tomatoes to the food processor and pulse until a fine to small dice is achieved. Drain off the excess liquid in the tomatoes from the processor in a fine strainer (a flour sifter is ideal) for 1 to 2 minutes. Save a bit (1-2 Tbsp) of the liquid. Add the strained tomatoes and the liquid. To the mixing bowl and stir all the ingredients together well.

Place in a dipping bowl and serve with veggies, or the less healthy but more convenient warmed corn tortilla chips.
Back to more recipes

Boerenkool pronounced "booren-kohl" (a Dutch word which means Farmer's Cabbage)
 A recipe for Mashed Potatoes and Kale. The absolute best way to eat KALE!  Even your kids will LOVE this one.Make your favorite mashed potatoes. (I like adding an onion in with the potatoes while cooking, then when mashing, instead of butter I don't use any, and use the cooking water instead of milk or just use a little bit of goats milk (if you like goats milk), and put in a dash of nutmeg, some Braggs Liquid Aminos, and a pressed clove of raw garlic.  Mash well, and add VERY finely chopped RAW kale to this (I like lots and use a whole bunch --3 or 4 leaves).  Traditionally this is served with sausages or meatballs and gravy in the Netherlands, but I'm quite "anti-nitrites" now and so vegetarians can improvise with ground-round (tofu) meatballs etc and pour some Udo's oil on top instead of gravy.  I warn you you're be asked to make it again and again.     Submitted By: Marjo Thompson.

Back to more recipes

Coconut Banana Curry  Saute some red onion & garlic in a little olive oil. Add peeled rough chopped squash (pumpkin) and sweet potato, simmering until tender. Add can coconut milk & jar Thai curry paste. When removing from the heat, add chopped banana.  Serve with salad and a good bread. From Siobhan in Ireland

Back to more recipes

Garden Almond Gazpacho
3 cups fresh vegetable juice or no-salt-added organic vegetable
juice cocktail
1 cucumber, chunked
1 green bell pepper, chunked
1 tomato, chunked
1/2 cup sliced green onions
1/4 cup plumped almonds chopped
2 Tbs lime juice
1 Tbs chopped fresh basil
1 Tbs chopped fresh dill weed
1 cup plain nonfat yogurt -  transitional
or 2/3 cup soft tofu with 1 tbls lemon juice (mixed)
as a substitute for the yogurt.
Combine all ingredients, except yogurt (or tofu mix), in food processor
or blender; process until soup is mixed, but vegetables
are chunky. Chill thoroughly. Ladle soup into bowls.
Add a dollop of yogurt (or tofu mix)  to serve

Spaghetti Squash          Cut in half and place in a glass baking dish with some water. 350c untill soft. A 1/2 cup of baked spaghetti squash contains only 25 calories and is a  good source of nutrients. Try topping cooked spaghetti squash with warmed tomato sauce or salsa, and enjoy as a healthy side dish or snack.

Raspberry jam salad dressing: add Organic when you can - take a couple of tablespoons of raspberry jam ,warm it until runny, strain the pips out mix with a tablespoon of olive oil or omega 3,6,9 oil (Udo,hemp oil) and cider vinegar & whisk together and dress salad. From Dave

Potato pizza add Organic when you can - take mashed potato mix with about a third of plain flour, a pinch of bicarb mix into a dough, press into a flatish dish and cover with topping made of sweated onions and garlic.  Add chopped - diced mixed peppers, a tablespoon of tomato puree ,a tin of tomatos cook slowley until thick, add herbs of your choice, spread over base top with cheese and bake. From Dave

Simple Guacamole   1 Tbs fresh lemon juice. 1 clove garlic, minced. 1 avocado. RealSalt to taste.
Peel avocado and mash in bowl. Add lemon juice, garlic, and RealSalt. Stir heartily. Add Organic when you can or use prducts that are in season.  ad for dips or spreads. from Dr.Steve Young.Alkaline foods

Lemon Pudding- transitional 
2 c avocado, mashed,  1 1/2 c lemon flesh, without peel and seeds;  Juice of 1 lemon; 2 c pitted dates
2-4 Tbs maple syrup or honey (opt) ;  Peel lemons with knife. Cut them in half, and begin to slice them. Remove seeds as you encounter them.  Blend lemon flesh with mashed avocado, dates, and  lemon juice. A processor works well for this. If  desired, add some syrup or honey. from Dr. Richard Young.Alkaline foods.
Healthy Tips

Low Fat Brownies Bake sale coming up? Consider modifying your traditional brownie mix recipe a bit. You can omit the oil, double the water, use 2 egg whites in place of each egg, and add 1 tsp vanilla extract. Your brownies will remain moist and chewy; you'll save about 15 grams of fat per tablespoon of oil omitted, and reduce the cholesterol by removing the egg yolks. But don't forget, reduced fat doesn't mean calorie free; portion size still matters.

If you would like to send in a short recipe, Contact us

Back to more recipes

Ginger-Carrot Soup

Usually found in tropical gardens, ginger root - which is actually an underground stem, or rhizome - sprouts large pink and orange flowers that look as if they've been carved out of wax. Although they are a much more common sight in home gardens, carrots (a member of the parsley family) aren't given to such showy blooms. Nevertheless, carrots pack a nutritional punch as impressive as any ginger blossom. Put the two roots together and you've got one of the most delicious flavor combinations I know of. Buy smooth ginger pieces (wrinkled ones are old and dry) and peel the skin away. Ginger is a wonderful digestive aid that strengthens the lining of the upper gastrointestinal tract, protecting against ulcers and parasites. The carotenes from carrots fortify the immune system and help maintain healthy skin and hair. When buying carrots, avoid those with cracks and be sure to remove carrot greenery, as it leaches moisture and vitamins from the roots.

2 teaspoons expeller-pressed canola oil
1 medium onion, chopped
3 tablespoons finely chopped fresh ginger root
3 cups carrots, chopped
1 medium potato, peeled and chopped
8 cups vegetable stock
Salt to taste
Dash of dry sherry
Dash of nutmeg
Chopped fresh parsley or cilantro (optional)

1. Heat the canola oil in a large pot, add the onion and ginger, and sauté, stirring, just until the onion is translucent.

2. Add the carrots, potato and vegetable stock. Bring to a boil, cover, reduce heat and boil gently until the vegetables are tender, about 30-45 minutes.

3. Purée the soup in batches in a blender or food processor.

4. Add salt to taste and flavor with the sherry and nutmeg. Serve plain or garnished with chopped fresh parsley or cilantro.

Serves 4 Nutrients Per Serving Calories: 140.8 Protein: 6.5 grams Fat: 1.5 grams Saturated Fat: 0.1 grams Monounsat Fat: 0.6 grams Polyunsat Fat: 0.5 grams Carbohydrate: 24.8 grams Fiber: 4.9 grams Cholesterol: 0.0 mg Vitamin A: 28,566. IU Vitamin E: 0.7 mg/IU Vitamin C: 11.2 mg Calcium: 59.2 mg Magnesium: 40.5 mg

Back to more recipes

Cucumber Raita

This traditional Indian side dish or sauce is cool and delightful especially with spicy curries.

Serves 4 Per Serving Calories: 86.8 Protein: 7.7 grams Fat: 0.4 grams Saturated Fat: 0.2 grams Monounsat Fat: 0.1 grams Polyunsat Fat: 0.1 grams Carbohydrate: 13.4 grams Fiber: 1.0 grams Cholesterol: 2.2 mg Vitamin A: 61.1 IU Vitamin E: 0.1 mg/IU Vitamin C: 4.7 mg Calcium: 259.3 mg Magnesium: 34.5 mg

Back to more recipes

Apple Oat-Bran Muffins

Expeller-pressed canola oil for oiling the muffin pan
2 large green cooking apples
2 cups whole-wheat pastry flour
1 cup unbleached white flour
1 1/4 cups oat bran
2 1/2 teaspoons baking soda
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1 12-ounce can apple juice concentrate, thawed
1 cup water

1. Heat oven to 325°F. Lightly oil muffin pan. Peel and core apples; chop them coarsely. Set aside.

2. In a mixing bowl, stir together pastry flour, white flour, oat bran, baking soda, cinnamon, and nutmeg.

3. Add thawed apple-juice concentrate, chopped apples, and enough water to make a light batter.

4. Mix just enough to moisten all ingredients. Divide batter among the muffin cups and bake till lightly browned, 25-30 minutes.

5. Remove muffins from cups while hot.

Serves 12 Nutrients Per Serving Calories: 208.4 Protein: 5.6 grams Fat: 1.4 grams Saturated Fat: 0.3 grams Monounsat Fat: 0.3 grams Polyunsat Fat: 0.5 grams Carbohydrate: 48.7 grams Fiber: 5.3 grams Cholesterol: 0.0 mg Vitamin A: 19.5 IU Vitamin E: 0.7 mg/IU Vitamin C: 3.1 mg Calcium: 25.1 mg Magnesium: 58.3 mg

Back to more recipes

Broccoli Pancakes

1 large head broccoli
1/4 cup coarsely chopped onion
1/2 small hot chili pepper or 1 teaspoon chili paste
1 large garlic clove, peeled and sliced
1/4 cup vegetable oil
2/3 cup whole wheat pastry flour
1/8 teaspoon dried dill weed
1 pinch salt
1 large egg or 2 egg whites
1/4 cup low-fat milk
A sprinkling of paprika

Serves 10 - Nutrients Per Serving: Calories 88.3 (with Mock Sour Cream) Fat 5.8 G Saturated Fat 0.7 G (83.5% of calories from fat) Protein 2.0 G Carbohydrate 7.6 G Cholesterol 0 MG Fiber 1.3 G
Back to more recipes

MOCK SOUR CREAM
1 cup plain non-fat yogurt
1 tablespoon freshly squeezed lime or lemon juice
1/2 small onion or large shallot, finely chopped
1/2 teaspoon Tabasco sauce, or to taste
Sprinkling of chopped fresh dill
1. Cut the florets off the head of the broccoli and separate them by cutting the large ones in half so they are all more or less the same size. You should have about 3 cups. Discard the stalks, or save them along with any remaining florets to use in soup or a vegetable stir-fry.

2. Bring 1/2 cup water to a boil in a medium pan, then drop in the broccoli florets, cover, and let steam as they cook, for 3 minutes. Strain in a colander.

3. Put the steamed broccoli, onions, chili and garlic in a food processor and pulse on and off to chop (do not puree the vegetables), or chop by hand. Transfer the chopped ingredients to a mixing bowl and stir in the oil, flour, dill, and salt. Add the egg or egg whites and milk and mix thoroughly with a wooden spoon.

4. Smear the bottom of a large, nonstick skillet with 1/4 teaspoon of butter and set it over medium heat for about 1 minute. Drop tablespoons of the batter into the hot skillet, placing them far enough apart so that the pancakes don't touch, and cook over low to medium heat for about 1 minute. Turn the pancakes and cook the other side for 1 minute. Transfer them to a hot platter to keep warm while you continue making the rest until all the batter is used up.

5. Mix all of the ingredients for the Mock Sour Cream together and spoon 1 teaspoonful on top of each pancake, then top with a sprinkle of paprika.

Makes 20 1-inch pancakes - 2 per person

Back to more recipes

Vegetarian Kung Pao with Broccoli and Peanuts

Tofu stir-fried with vinegar is a traditional folk remedy for malaria and dysentery. Peanuts are believed to improve the appetite and lubricate the lungs. An age-old remedy for hypertension is ground peanut shells steeped in water to make a tea that is drunk 3 times a day for at least 20 days.

1 ½ pounds firm tofu, cut into ½-inch slabs
1 pound broccoli, ends trimmed and stalks peeled
5 ½ tablespoons (expeller-pressed) canola oil

Seasonings:
3 tablespoons minced scallions, white part only
2 tablespoons minced garlic
2 tablespoons minced fresh ginger
1 teaspoon hot chile paste

1 cup 1-inch length scallion greens (about 3 scallions)
1 ½ cups thinly sliced water chestnuts, blanched 10 seconds in boiling water, then refreshed in cold water and drained

Sauce:
1 cup (vegetable) broth
1 tablespoon soy sauce
3 ½ tablespoons rice wine or sake
2 tablespoons sugar
1 teaspoon toasted sesame oil
1 tablespoon Chinese black vinegar or Worcestershire sauce
1 ½ tablespoons cornstarch

1 ¼ cups dry-roasted peanuts

1. Wrap the tofu slabs in paper towels or a cotton towel, and place a heavy weight, such as a cast-iron skillet, on top. Let stand for 30 minutes to press out the excess water. Cut the tofu into slices about ½-inch thick and 2 ½ inches long. Place them in a bowl.

2. Cut away the broccoli florets and separate into bite-size pieces. Cut the stalks on the diagonal into 1-inch pieces. Heat a large pot of water until boiling. Add the broccoli, and boil for 3 minutes. Drain, refresh under cold water, and drain again.

3. Heat a large, heavy skillet and add 2 ½ tablespoons of the oil. Arrange some of the tofu slices in the pan and sear over high heat for 3 to 4 minutes on each side, or until golden brown. Remove with a spatula and drain in a colander. Reheat the pan and add 2 more tablespoons of oil. Continue frying the rest of the slices. Remove and drain.

4. Reheat the skillet or wok, add the remaining tablespoon of oil, heat until hot, and add the Seasonings. Stir-fry briefly, about 15 seconds, then add the scallion greens and water chestnuts, and stir-fry over high heat about 1 ½ minutes. Add the premixed Sauce and cook, stirring continuously to prevent lumps, until it thickens. Add the broccoli, fried tofu and peanuts. Toss lightly to coat and heat through. Scoop the dish onto a serving platter. Serve with steamed rice.

Back to more recipes

Carrot Cake

Carrot cake is a perennial favorite, but it is often loaded with vegetable oil and laden with a cream cheese frosting. Our version is healthier, using a small amount of olive oil, a full cup of honey for moistness and flavor, and a combination of whole wheat pastry and unbleached flours. The crunchy walnuts even add a bit of omega-3 fats to this sweet treat. With a cup of hot green tea, this cake will make you forget about cream cheese frosting. Enjoy!

2 cups firmly packed finely grated carrots
Juice of 1 large orange
2 teaspoons vanilla extract
1/4 cup light olive oil
1 cup honey, liquefied in microwave (30 seconds)
1/2 cup crushed or chopped pineapple, drained
1 cup unbleached white flour
1 1/2 cups whole-wheat pastry flour
2 teaspoons baking soda
1 teaspoon cinnamon
1/2 teaspoon ground allspice
3/4 cup walnuts, chopped

1. Preheat oven to 350°F.

2. In a mixing bowl, stir together the carrots, orange juice, vanilla, olive oil, honey, and pineapple until well blended.

3. In another bowl, stir together the flours, baking soda, and spices. Mix in the walnuts.

4. Blend the dry ingredients into the carrot mixture, stirring until just mixed.

5. Pour the batter into a nonstick 8-inch-square baking pan and bake for 45-60 minutes until a knife inserted in the center comes out clean. Remove from oven, let cool slightly, and remove from pan.

Serves 9 - Nutrients Per Serving Calories: 333.6 Protein: 5.3 grams Fat: 9.3 grams Saturated Fat: 1.2 grams Monounsat Fat: 5.1 grams Polyunsat Fat: 2.5 grams Carbohydrate: 61.6 grams Fiber: 4.0 grams Cholesterol: 0.0 mg Vitamin A: 6,902.6 IU Vitamin E: 1.3 mg/IU Vitamin C: 8.4 mg Calcium: 25.0 mg Magnesium: 46.1 mg

Back to more recipes

Bryanna’s Gluten-Free High-Fiber Flour Mix
Makes about 13 cups

7 1/2 cups brown rice flour
2 1/2 cups potato starch
1 1/4 cups tapioca flour
1 cup ground flax seed
1 cup chickpea flour or soy flour
4 and 1/2 tablespoons xanthan or guar gum (see note below)

Mix well and store in a moisture-proof container in in the freezer. Use cup-for-cup instead of regular flour.

NOTE: Because non-gluten flours lack the structure that gluten provides, xanthan gum or guar gum (available in health food stores) is often added to gluten-free baked goods. This mixture contains enough xanthan or guar gum for cakes, cookies, pancakes and quick breads. For yeast breads, you may have to add up to 1 teaspoons more gum per cup of gluten-free flour.

Back to more recipes

Gluten-Free Almost No Fat Vegan Brownies

These brownies are a delicious, low-fat, high-fiber indulgence. Vegans and omnivores will enjoy their rich flavor.

1 cup Sucanat, Rapadura or brown sugar
4 oz. (1/2 cup) medium-firm tofu or firm or extra-firm silken tofu (1/3 of a box)
1/4 cup water (can be part liqueur of choice, such as Kahlua)
4 teaspoons powdered egg replacer
1 tablespoon coffee (or coffee substitute) granules or espresso powder
1 tablespoon vanilla
1 1/2 teaspoons vinegar
1/2 cup unsweetened cocoa (or carob powder, if you insist)
1/3 cup Bryanna’s High-Fiber Gluten-free Flour Mix (see below)
1/2 teaspoon salt
1/2 teaspoon baking powder
1/2 teaspoon baking soda
Higher-fat option: 1/2 cup chopped nuts

1. Preheat the oven to 350 degrees F.

2. In a blender or food processor mix until smooth the sugar, tofu, water, egg replacer, coffee granules, vanilla, and vinegar.

3. In a medium bowl whisk together the cocoa, flour, salt, baking powder and soda. Add the cocoa mixture and mix briefly. Add nuts, if using.

4. Pour the mixture into a nonstick or lightly-oiled or sprayed 9" square cake pan. Spread evenly. Bake 25 minutes. Cool on a rack in the pan, then cut into 12 bars.

Makes 12 brownies
Recipe from "The Almost No-Fat Holiday Cookbook" by Bryanna Clark Grogan

Back to more recipes

Slow Cooker Gingered Beef

You can also use frozen green peas, asparagus, or tiny baby peas as a substitute for the snap peas in this delicious main dish recipe.

INGREDIENTS:

• 1-1/2 lbs. boneless beef round steak, trimmed
• 4 carrots, cut into 1/2" pieces
• 1 onion, chopped
• 3 cloves minced garlic
• 1 cup beef broth
• 1/4 cup low sodium soy sauce
• 1 Tbsp. grated fresh ginger root
• 1/4 tsp. pepper
• 3 Tbsp. cornstarch
• 3 Tbsp. water
• 9 oz. pkg. frozen sugar snap peas, thawed and drained
• 3 cups hot cooked rice

PREPARATION:

Cut beef into 1" cubes. Place in crockpot along with carrots, onions and garlic. Combine broth, soy sauce, ginger root and pepper in a small bowl and mix well. Pour over beef and vegetables. Cover crockpot and cook on low for 10 to 12 hours or until beef and vegetables are tender.

Back to more recipes

Crockpot Fisherman's Stew

This rich and easy stew, with leeks, plum tomatoes, clam juice, shrimp, and baby carrots, cooks all day in your crockpot.

INGREDIENTS:

• 2 Tbsp. olive oil
• 1 leek, rinsed and chopped
• 2 garlic cloves, minced
• 6 plum tomatoes, quartered
• 1 green bell pepper, chopped
• 1 stalk celery, chopped
• 1 onion, chopped
• 1/2 tsp. fennel seed
• 1 cup white wine or water
• 1 cup clam juice or chicken broth
• 1 lb. cod fillets
• 1 cup uncooked medium shrimp
• 1 tsp. sugar
• 1 tsp. dried basil leaves
• 1 tsp. salt
• 1/4 tsp. pepper

PREPARATION:

In 4 quart crockpot, combine oil, leek, garlic, and carrots and mix to combine. Top with tomatoes, bell pepper, fennel, wine, and clam juice. Cover crockpot and cook on low for 8-9 hours. Half an hour before serving, cut cod into 1" pieces and add to slow cooker along with remaining ingredients.Cover crockpot, increase setting to high, and cook 15-20 minutes longer until fish flakes easily when tested with fork. 6 servings

Calories: 190 Fat: 6 grams Sodium: 500 mg Vitamin A: 100% DV Vitamin C: 35% DV

Back to more recipes

Sweet and Sour Crockpot Pork

I love sweet and sour anything, and when you can get this fabulous flavor in a crockpot meal and it's good for you too - well, make this recipe soon.

INGREDIENTS:

• 2 pounds boneless pork, cut into 1" chunks
• 2 teaspoons smoked paprika
• 1 teaspoon salt
• 1/4 teaspoon white pepper
• 2 tablespoons olive oil
• 2 onions, sliced
• 2 green bell peppers, cut into chunks
• 16 ounce bag baby carrots
• 2 (13 ounce) cans pineapple chunks
• 1/3 cup vinegar
• 1/4 cup sugar
• 3 tablespoons cornstarch
• 1 tablespoon soy sauce
• 1/2 cup reserved pineapple juice

PREPARATION:

Sprinkle pork with paprika, salt, and pepper. In heavy skillet heat olive oil and brown pork, stirring frequently, for about 4-5 minutes. Place onions, peppers, and carrots in 4-5 quart slow cooker and top with pork. Drain pineapple and reserve 1-1/2 cups juice. Pour 1 cup juice into crockpot and reserve 1/2 cup juice and the pineapple chunks. Cover and cook on low for 8-9 hours until vegetables and pork are cooked. In small bowl, combine vinegar, sugar, cornstarch, soy sauce, and 1/2 cup pineapple juice; mix well. Stir into crockpot along with pineapple chunks. Cook on high for 10-15 minutes until sauce is thickened. Serve over rice or couscous.

Calories: 350 Fat: 15 grams Sodium: 400 mg Vitamin A: 55% DV Vitamin C: 80% DV Thiamin: 120% DV

Back to more recipes

Low Fat Broccoli Crock Pot Recipe

Broccoli - 1 to 2 lbs (cut up)
Cauliflower - 2 cups (cut up)
Cream of celery soup - 1 can
Salt and pepper (add to taste)
White onion - 1 (diced)
Garlic - 4 cloves (crushed)
Vegetable soup stock 1 cup

Mix the ingredients in the slow cooker, and cook on low for 4 to 6 hours or on high for 2 to 3 hours.

Back to more recipes

Healthy Stewed Tomato Crock Pot

Tomatoes - 6 to 8 (cut in wedges)
Celery - 3 stalks (cubed)
Green pepper - 1 (cubed)
Carrots - 2 to 4 (peeled and cubed)
Sugar - 2 teaspoons
Bay leaf - 1
Salt and pepper (add to taste)
Vegetable soup stock - 1 cup

Combine all the ingredients in the crock pot. Cook on low heat for 6 to 8 hours.

Back to more recipes

Veggie and Chinese Chicken Crock Pot Recipe

Chicken breast - 400g (chopped)
Cabbage - 2 cups chopped
Red and green peppers - 1 each (chopped)
White onion - 1 (chopped)
Chinese peppercorn - 1 teaspoon (grinded)
Honey - 1 tbsp
Soy sauce - 2 tbsp
Salt - 1 to 2 teaspoons
Diced ginger - 1 tbsp
Chicken soup stock - 1 to 2 cups
Corn starch - 2 tbsp + 1/4cup water

Mix all the ingredients in the slow cooker (but not the starch and water), and cook on low for 6 to 8 hours. Or 4 to 6 hours on medium-low. In the last 30 minutes mix the starch and water into the pot. This will thicken the chicken in the crock pot. Then serve.

Back to more recipes

Braised Crock Pot Chicken Recepie

Chicken legs or thighs - 1.5lbs
Celery - 3 stalks (cubed)
White onion - 1 (cubed)
Garlic - 4 to 6 cloves (crushed)
Ginger - 1 tbsp (diced)
Red chilies - 3 to 5 (diced, optional)
5 spices powder - a pinch (optional)
Light soy sauce - 2 tbsp
Sugar - 2 teaspoons
Chicken soup stock - 1 to 2 cups

Cut the chicken in bite sized pieces. Mix with the diced ginger and red chilies. Add the celery, white onions, garlic in to the slow cooker. Add in the chicken, and the rest of the ingredients. Cook for 6 to 8 hours on low.

Back to more recipes

Madras Chicken

This simple recipe cooks for hours and is full of nutrition and good taste.

INGREDIENTS:

• 3 onions, chopped
• 4 cloves garlic
• 4 apples, peeled and cut into chunks
• 1/2 teaspoon salt
• 1 tablespoon curry powder
• 1/2 cup mango chutney
• 3 pounds boneless skinless chicken thighs
• 3 cups hot cooked couscous

PREPARATION:

Combine all ingredients in a 4-5 quart slow cooker. Cover and cook on low for 7-9 hours until chicken is thoroughly cooked and onions are tender. Stir well and serve over couscous.

Calories: 600 Fat: 29 grams Sodium: 320 mg Vitamin C: 25% DV Vitamin A: 64% DV Niacin: 82% DV

Back to more recipes

Penne à la Broccoli

This is one of the fastest and easiest main dishes to make. It's full of flavor and quick - it also has the cancer-fighting protection of broccoli.

16 oz penne or other hearty pasta, uncooked
Large bunch of broccoli
1 tablespoon extra-virgin olive oil
Several cloves of garlic, chopped or mashed
1/2 cup water
Salt to taste
Red pepper flakes (optional)
Grated Parmesan cheese (optional)

1. Cook the pasta in rapidly boiling water until al dente.

2. Trim the ends of the broccoli stems and cut off the flowers. Peel the outer fibrous layer off the main stalks and cut the stalks into bite-sized pieces.

3. Separate the flower of the broccoli into bite-sized pieces.

4. Place the broccoli in a colander and rinse under cold running water. Put it in a saucepan with the olive oil, garlic, water and salt. Bring to a boil, cover tightly, and let steam until the broccoli is bright green and very crunchy-tender - no more than 5 minutes. Remove the lid and boil off most of the remaining liquid.

5. Toss the broccoli with cooked pasta. Top with red pepper flakes and Parmesan cheese, if desired.

Serves 4 Nutrients Per Serving Calories: 504.6 Protein: 17.4 grams Fat: 5.8 grams Saturated Fat: 0.8 grams Monounsat Fat: 2.8 grams Polyunsat Fat: 1.3 grams Carbohydrate: 95.4 grams Fiber: 7.4 grams Cholesterol: 0.0 mg Vitamin A: 956.0 IUVitamin E: 0.9 mg/IU Vitamin C: 59.7 mg Calcium: 63.3 mg Magnesium: 74.3 mg

Back to more recipes

Curried Greens

When some people hear the word "greens," they immediately conjure up childhood memories of overcooked lumps of vegetation they were forced to eat and hated. But the vegetable section of the grocery is a different world today, brimming with a variety of greens such as spinach, chard, kale, mustard, collards and bok choy that are tasty as well as excellent sources of vitamins and minerals. Iron, calcium and folic acid (an important B vitamin that helps prevent birth defects and offers protection from heart disease) are abundant in these leafy veggies. Greens can have strong tastes, but we encourage you to experiment with varieties you've never tried or haven't had in a while. You'll be in for a pleasant surprise.

1 pound spinach, kale, collards or beet greens (or mixture of all)
2 cloves garlic, pressed or minced
2-3 tablespoons curry powder
1 cup finely chopped tomatoes (fresh or canned)
1 tablespoon tomato paste
1 tablespoon dark-brown sugar
1 tablespoon expeller-pressed canola oil
1 cup onion, finely diced
3/4 pound brown potatoes, peeled and cubed
1/4 cup chopped fresh cilantro (optional)

1. Wash and drain greens, removing any coarse stems and midribs. Cut into half-inch strips.

2. In a small bowl, mix together the garlic, curry powder, tomatoes, tomato paste and sugar.

3. Heat the canola oil in a skillet and sauté onion over medium-high heat until it begins to brown. Add the spice-and-tomato mixture, mix well, and cook for a few minutes.

4. Add the potatoes and 2 cups water.

5. Mix well, bring to a boil, reduce heat, cover, and cook for 10 minutes.

6. Add greens and cook for 10 minutes more, or until potatoes are done.

7. Correct seasoning to taste. Garnish with the chopped fresh cilantro if desired.

Serves 6 Nutrients Per Serving Calories: 102.8 Protein: 3.5 grams Fat: 2.6 grams Saturated Fat: 0.2 grams Monounsat Fat: 1.3 grams Polyunsat Fat: 0.9 grams Carbohydrate: 18.6 grams Fiber: 4.1 grams Cholesterol: 0.0 mg Vitamin A: 5,138.3 IU Vitamin E: 2.0 mg/IU Vitamin C: 39.9 mg Calcium: 104.1 mg Magnesium: 76.1 mg

Back to more recipes

Potato-Rosemary Crusted Fish Fillets

This simple fish dish is quite elegant with its subtle flavor of rosemary. Don’t worry about a few shreds of potato that remain in the skillet. Serve them over the fish. Pair this entrée with steamed asparagus and a large green salad with tomatoes.

12 ounces thick fish filet, such as cod or halibut, cut in half
1 small potato, about 5 ounces
Salt and black pepper to taste
1/4 teaspoon dried rosemary leaves, crushed
1 tablespoon extra-virgin olive oil

1. Rinse the fish under cold running water and pat dry. Sprinkle with salt and pepper to taste.

2. Peel the potato and grate on the large holes of a grater. Squeeze excess water out of the potato by pressing between sheets of paper towel.

3. Season the potato with salt, pepper and rosemary and press it around the fish.

4. Heat a nonstick frying pan over medium-high heat and add olive oil. Gently slide the fish into the pan. Cook for 3 to 5 minutes. Turn fish over, using two spatulas, and cook for 3 to 5 minutes more or until potatoes are golden and fish is done.

Serves 2 Nutrients Per Serving Calories: 307.0 Protein: 34.1 grams Fat: 12.5 grams Saturated Fat: 2.0 grams Monounsat Fat: 7.3 grams Polyunsat Fat: 2.3 grams Carbohydrate: 13.3 grams Fiber: 1.2 grams Cholesterol: 67.3 mg Vitamin A: 284.4 IU Vitamin E: 2.0 mg/IU Vitamin C: 20.9 mg Calcium: 20.1 mg Magnesium: 59.1 mg

Back to more recipes

Chicken Quesadillas

This is a popular dish because of everything you can taste - the marinated chicken, a little bit of cheese, salsa, garlic, onions, cilantro, and guacamole, all wrapped in a warm corn tortilla. It would save you some time to prepare the salsa ahead of time if you are making it fresh, but be sure to make the guacamole fresh, just before you are ready to serve.

2 skinless, boneless half chicken breasts
1/4 cup white wine
2 tablespoons chili powder
1 red bell pepper
8 corn tortillas
10 Kalamata olives, pitted and sliced
5 mushrooms, sliced
2 cups low-fat cheese
1/2 cup fresh salsa or 1 tomato, chopped and seasoned with Tabasco sauce to taste

GUACAMOLE
2 pinches salt
2 small cloves garlic
l avocado
1 sprig cilantro
1 tablespoon plain yogurt
1 1/2 teaspoons freshly squeezed
Lime juice (1/2 lime)
2 tablespoons minced onion
1 small jalapeno pepper, diced (optional)

1. Preheat oven to 400°F. Put the chicken breasts in a shallow glass baking dish. Pour the wine over them and sprinkle them with some of the chili powder. Bake for 10 minutes, then turn the chicken over and sprinkle with the remaining chili powder. Bake for 10 more minutes. The chicken. breasts should be tender but not pink. Let them cool and then slice into strips. Pour the leftover baking juices into a covered plastic dish and refrigerate.

2. Broil the red bell pepper on a shallow baking pan, turning it so that all sides become brown and blistered. Remove from the oven and drop it into a small brown bag and twist closed. When completely cooled, peel the skin off, scrape out the seeds, and slice the pepper into strips.

3. Arrange the tortillas on the baking pan and evenly distribute the chicken, pepper strips, olives, and mushrooms on top. Sprinkle 4 tablespoons of cheese on top of each tortilla and bake until the cheese melts, usually 5-10 minutes. Bake longer for crispy tortillas.

4. Meanwhile, make the guacamole: Sprinkle some salt into a bowl and mash the garlic against it with a fork. The grains of the salt will help to mash it up. Using the same fork, mash the avocado in the same bowl. Add the cilantro, yogurt, lime, onions, and pepper. Serve immediately. Serve the quesadillas hot with the guacamole and the salsa alongside.

Serves 8 Nutrients Per Serving: Calories 210.5 Fat 10.7 G Saturated Fat 4.2g (46.0% of calories from fat) Protein 14.2g Cholesterol 38mg Fiber 2.3g Guacamole Serves 8 Per Serving: Calories 59.9 Fat 4.0g Saturated Fat 0.7g (53.3% of calories from fat) Protein 1.1g Carbohydrate 6.1g Cholesterol 0mg Fiber 1.3g
This recipe is from THE HEALTHY KITCHEN - Recipes for a Better Body, Life, and Spirit by Andrew Weil, M.D and Rosie Daley (Knopf)

Back to more recipes

Eggplant Dip

Eggplant Dip has a great texture with a tangy, vinegary, seasoned taste that is mellowed with the pita. You also can smear the dip inside warm crepes for a different kind of presentation.

1 eggplant (1 1/2 pounds)
1/2 medium onion, grated or finely chopped
2 tablespoons capers
2 tablespoons freshly squeezed lemon juice
1/4 cup extra-virgin olive oil
1/2 teaspoon dried oregano
1/2 teaspoon salt or to taste
3/4 teaspoon freshly ground black pepper
1 tablespoon red wine vinegar
4 pitas
1 tomato, peeled, seeded and diced
1 tablespoon chopped fresh parsley

1. Preheat oven to 375°F.

2. Set the eggplant on a baking pan or dish and pierce it a few times with a knife. Bake it until it becomes soft, about 30 minutes; it should pierce easily with a fork. Remove it from the oven and let cool. When completely cooled, peel the skin off and put the flesh into a blender or food processor. Add the onions, capers, and lemon juice. Turn on the machine, then gradually add the olive oil. Continue to blend until the eggplant is smooth and creamy. Transfer to a bowl and stir in the oregano, salt, pepper, and vinegar.

3. Warm the pitas briefly on a baking sheet, then cut each of them into 8 wedges. Arrange them on a plate or platter. Just before serving, stir the tomato and parsley into the dip.

Serves 8 Nutrients Per Serving: Calories 169.3 Fat 7.3g Saturated Fat 1.0g (38.0% of calories from fat) Protein 3.8g Carbohydrate 23.1g Cholesterol 0mg Fiber 2.7g

Back to more recipes

Barley Salad

This summer salad combines barley, a great-tasting grain, with fresh vegetables. Flavored with mint, parsley, garlic and lemon, it might remind you of tabbouleh, a Middle Eastern dish traditionally made with bulghur wheat. Barley has a wonderful texture, and parsley has carminative (intestinal gas-relieving) and diuretic properties, making it an excellent tonic ingredient. Look for the flat-leaf (Italian) parsley, which has a more pronounced flavor than the curly-leaf variety. This dish makes a healthy alternative to the usual picnic or potluck potato salad. Try it as a light meal all on its own, or as a wonderful accompaniment to other dishes.

3 cups vegetable stock or water
1 cup pearl barley
Salt to taste
1/2 cup chopped fresh parsley
1 bunch scallions, sliced thin
1 bunch radishes, sliced
1 cucumber, peeled, seeded and diced
1 red bell pepper, seeded and sliced
1/2 cup chopped fresh mint (or 1/4 cup dried mint)

Dressing:
3 tablespoons extra-virgin olive oil
3 tablespoons fresh lemon juice
3-4 cloves garlic, mashed
Salt to taste


1. Bring to a boil the vegetable stock (or water). Add barley and salt. Cover, reduce heat, and simmer until barley is tender and liquid is absorbed, about 45 minutes. Drain well and place in a medium bowl.

2. Mix the dressing ingredients together and pour over barley.

3. Allow barley to cool, then add the parsley, scallions, radishes, cucumber, red pepper and mint.

4. Mix well and chill for several hours before serving

Serves 8 Nutrients Per Serving Calories: 177.7 Protein: 3.1 grams Fat: 5.7 grams Saturated Fat: 0.8 grams Monounsat Fat: 3.8 grams Polyunsat Fat: 0.7 grams Carbohydrate: 30.4 grams Fiber: 4.8 grams Cholesterol: 0.0 mg Vitamin A: 1,343.3 IU Vitamin E: 0.9 mg/IU Vitamin C: 46.4 mg Calcium: 43.3 mg Magnesium: 33.6 mg

Back to more recipes

Vegetarian Shepherd's Pie

Traditional shepherd's pie is usually made with ground meat and white potatoes. This one has sweet potatoes mixed in. The curried lentil filling is sandwiched between two layers of creamy potato filling that are sitting on a crouton crust which is baked on top of sweet zucchini. Serve this as an entree with a simple chopped tomato salad.

2 medium or large sweet potatoes, peeled and cubed
6 medium or large white potatoes, peeled and cubed
1 tablespoon exra-virgin olive oil
1 tablespoon Italian seasoning
1 tablespoon Cajun seasoning

CURRIED LENTIL FILLING:
3 1/4 cups purified water
1 bay leaf
1 cup lentils
2 teaspoons Cajun seasoning
1 cup sliced onions
2 cloves garlic
1 cup sliced shiitake or button mushrooms
1/2 cup broccoli florets
1/2 cup yellow or red bell pepper
1 tablespoon extra-virgin olive oil
2/3 cup nutritional yeast
1 teaspoon curry powder
1 teaspoon salt
1 tablespoon cornstarch
1 zucchini, cut in rounds (about 2 cups)
1 cup bread crumbs or premade croutons

GARNISH:

1/2 cup thinly sliced scallions or green onion

1. Preheat oven to 350°F.

2. Bring a large pot of water to a boil. Drop the cubed sweet and white potatoes into the water and simmer for 45 minutes. They should be easily pierced with a fork.

3. Strain the potatoes, reserving 2 cups of the water. Pour 1 cup of the water back into the pot and mash the potatoes using a potato masher or a large fork.

4. Add the olive oil, Italian seasoning and Cajun seasoning and mash again until seasonings are completely blended into the potatoes.

5. Meanwhile, cook the lentils: Bring 3 cups of the water to a boil. Add the bay leaf, lentils and Cajun seasoning and cook for 45 minutes. Remove from heat when completely cooked and let cool briefly. Drain off any liquid.

6. Saute the onions, garlic, mushrooms, broccoli and bell peppers in the olive oil in a large saucepan until the onions are transparent and limp, about 4 minutes.

7. Add the reserved cup of potato water, nutritional yeast, salt and curry powder and stir until everything is blended in. Add to the cooked lentils.

8. Dissolve the cornstarch in the remaining 1/4 cup water and stir it into the lentil and vegetable mixture. Continue to cook for 3 more minutes, until the sauce thickens. Remove from heat.

9. Line the bottom of a casserole dish with the zucchini rounds. Sprinkle half of the bread crumbs or croutons on top of the zucchini.

10. Spoon out 4 cups of the mashed potatoes and spread across the zucchini rounds.

11. Spoon out 2 cups of the curried lentils and spread on top of the potatoes.

12. Spoon the remainder of the mashed potatoes and smooth them out on top. Sprinkle the rest of the bread crumbs and the scallions or green onion on top.

13. Bake for 50 minutes. Let cool for 15 minutes before cutting and serving.

Tip
Nutritional yeast is high in B vitamins, and it is often sprinkled over various foods for added flavor. You can find it in health food stores.

Serves 6 as a supper entrée or 12 as a side dish

Nutrients Per Serving: Calories 503.1 Fat 6.8g Saturated Fat 1.1g (11.8% of calories from fat) Protein 22.8g Carbohydrate 92.2g Cholesterol 0mg Fiber 22.3g
This recipe is from THE HEALTHY KITCHEN - Recipes for a Better Body, Life, and Spirit by Andrew Weil, M.D and Rosie Daley (Knopf)

Back to more recipes

Best-Ever Tofu Burger

Slices of frozen tofu provide the "chewiness" associated with a truly good burger. The dark marinade lends a "meaty" flavor and moist juices. This "burger" has the chewy texture and juiciness associated with a truly good hamburger. Serve on sprouted rolls with tofu mayonnaise.

2 lbs. medium-firm or firm tofu (NOT silken tofu), frozen at least 48 hours

Marinade:
1 1/2 cups water
2 tablespoons soy sauce (regular or mushroom)
2 tablespoons ketchup (fruit-juice sweetened, cane-sugar sweetened, or organic)
2 teaspoons Marmite, Vegemite or other yeast extract (gives a “beefy” flavor) or 4 teaspoons red miso
1/4 teaspoon garlic granules
1/4 teaspoon dried oregano
1/4 teaspoon dried basil
1/4 teaspoon onion powder

1. Thaw out the tofu. Slice each pound block into three thick slices. Place the slices on a cookie sheet covered with a couple of clean, folded tea towels. Cover the slices with more tea towels and another cookie sheet. Weigh this arrangement down with something heavy for about 15-20 minutes. Now the tofu slices are ready for marinating.

2. Mix the marinade ingredients together and pour over the prepared tofu slices in a shallow container in one layer. Cover and let marinate for several hours or days.

3. Just before serving, pan-fry on a lightly-oiled heavy skillet or nonstick skillet over medium-high heat until browned on both sides. Or cook on an indoor grill. Serve on buns with all the trimmings.

Makes 6 large burgers Recipe from "The Almost No-Fat Cookbook" by Bryanna Clark Grogan (The Book Publishing Co., 1994)

Back to more recipes

Asian Coleslaw

Cabbage is chock full of nutrients including vitamin C and indoles, important cancer-fighting compounds. In addition, red cabbage also contains anthocyanins, the purple pigment with strong antioxidant activity commonly found in blueberries. In the winter months, cabbage is an abundant nutritional resource when other fresh produce is either expensive or unavailable. This recipe calls for a lot of salt, but it is used in this dish to soften the cabbage. Then it is thoroughly rinsed off so the recipe doesn't provide too much sodium. This coleslaw is colorful and makes a delightful accompaniment to any meat, fish or vegetarian main dish. The garnish of minced scallions and toasted sesame seeds brings out the flavor of the slaw and adds additional crunch.

1 medium head green cabbage
1 medium head red cabbage
3 tablespoons sea salt
3 large carrots
1/4 cup minced scallions
1 tablespoon toasted sesame seeds

Dressing:
2/3 cup unseasoned rice vinegar
1/4 cup light brown sugar
1 1/2 tablespoons dark-roasted sesame oil


1. Discard the outer leaves of cabbages. Cut heads in quarters; remove and discard cores. Slice cabbage thinly or shred in a food processor. Layer the cabbage in a large bowl with the sea salt. Toss to distribute salt evenly and let cabbage sit for 1 hour to soften.

2. Meanwhile, peel the carrots and grate them into thin shreds.

3. Drain off any liquid produced by the cabbage and rinse the cabbage well in several changes of cold water to remove excess salt. Taste the cabbage; if it is still too salty, rinse it again.

4. Add carrots to the cabbage and mix well.

5. Whisk the rice vinegar, brown sugar and sesame oil together in a small bowl.

6. Pour the dressing over the cabbage and mix well. Let chill. Garnish with minced scallions and toasted sesame seeds before serving.

Serves 8 Nutrients Per Serving Calories: 126.8 Protein: 3.6 grams Fat: 3.7 grams Saturated Fat: 0.5 grams Monounsat Fat: 1.3 grams Polyunsat Fat: 1.6 grams Carbohydrate: 23.7 grams Fiber: 5.7 grams Cholesterol: 0.0 mg Vitamin A: 8,186.9 IU Vitamin E: 0.5 mg/IU Vitamin C: 98.1 mg Calcium: 134.4 mg Magnesium: 47.6 mg

Back to more recipes

Recipe for Christmas Holiday Joy

Ingredients:
1/2 cup Hugs
4 teaspoons Kisses
4 cups Love
1 cup Special Holiday Cheer
3 teaspoons Christmas Spirits
2 cups Goodwill Toward Man
1 Sprig of Mistletoe
1 medium-size bag of Christmas Snowflakes (the regular kind won't do!)

Directions:
Mix hugs, kisses, smiles and love until consistent.
Blend in holiday cheer, peace on earth, Christmas spirits and good will toward men.
Use the mixture to fill a large, warm heart, where it can be stored for a lifetime, (it never goes bad!).
Serve as desired under mistletoe, sprinkled liberally with special Christmas Snowflakes.

Back to more recipes

Holiday Brussels Sprouts Healthy Recipe

This red and green side dish is the perfect accompaniment to your Christmas dinner.

Ingredients:
1 pound Brussels sprouts, steamed
3 tablespoons maple syrup
1 tablespoon vegetable oil
1 tablespoon apple cider vinegar
1/2 teaspoon Dijon mustard
1/4 teaspoon table salt
1/4 teaspoon black pepper
1/4 cup(s) dried cranberries

Directions:
Preheat oven to 375 degrees. Coat an 8 X 8-inch baking dish with cooking spray. Place Brussels sprouts in bottom of prepared pan. (Note: If you can't find fresh Brussels sprouts, use frozen ones that have been thawed; just decrease the cooking time below by about 10 to 15 minutes.) Combine maple syrup, oil, vinegar, mustard, salt and pepper in a small bowl; pour over Brussels sprouts. Stir in cranberries and bake, covered, until tender and bubbly, about 30 minutes. Yields about 3/4 cup per serving.  Recipe makes four servings.

Back to more recipes

Low-Fat Smoked Salmon Spread Healthy Holiday Recipe

This spread is delicious on crackers or served with Belgian endive leaves for scooping. Or cut whole-wheat pita bread into triangles, bake until crisp, then sprinkle with kosher salt.

Ingredients:
6 ounces smoked salmon, chopped
6 ounces low-fat cream cheese 1/4 cup nonfat sour cream
1 tablespoon freshly squeezed lemon juice
2 tablespoons chopped fresh dill
1 scallion, white part only, minced
1/4 teaspoon freshly ground black pepper

Directions:
In a food processor or mixer at slow speed, blend the salmon, cream cheese, sour cream and lemon juice until fairly smooth. Mix in the dill, scallion and pepper. Cover and refrigerate up to 3 days. Recipe makes about 1-1/2 cups.
Nutrients per 2-tablespoon serving: Calories: 55  Protein: 4g  Carbohydrate: 2g  Fiber: 0
Fat: 3g  Cholesterol: 11mg  Sodium: 157mg

Back to more recipes

Christmas Champagne Fooler Healthy Holiday Recipe

Ingredients:
1/3 cup chilled unsweetened apple juice or apple cider
1/4 teaspoon fresh lemon juice about 1/2 cup chilled club soda

Directions:
Chill a champagne glass or wineglass. Measure apple and lemon juices into a measuring cup. Add enough club soda to make a total of 3/4 cup; stir gently to blend. Pour into chilled champagne glass or wineglass. Serve immediately. Recipe makes one serving.
Nutrition information per serving:  Calories: 40  Fat: 0g  Cholesterol: 0mg  Sodium: 25mg

Back to more recipes

Orange Fruit Nut Truffles

Ingredients:
1-1/2 cup walnuts
1 cup orange-essence dried plums (prunes)
1/2 cup dried cranberries
1/2 cup chocolate-covered raisins (or plain raisins if preferred)
1 teaspoon cinnamon
1/4 teaspoon ground ginger
1 teaspoon vanilla extract

Directions:
In a food processor with the knife blade, blend all ingredients until a dough-like ball forms. Using your hands, roll into 1-inch balls. Optional: Top each with a walnut piece. Yield: 3 dozen balls
Nutrition information per ball:  Calories: 62  Protein: 1g  Fat: 3g  Carbohydrates: 8g  Fiber: 1g
Sodium: 1mg

Back to more recipes

Christmas Fruit Platter Healthy Holiday Recipe

Ingredients:
2-1/4 cups fresh or frozen raspberries, rinsed or partially thawed, if frozen
2 tablespoons orange liqueur or fresh orange juice
1 3-pound fresh pineapple, peeled, cored, quartered lengthwise and cut crosswise into thin slices
2 navel oranges, peeled and sliced crosswise into thin slices
6 kiwi fruit, peeled and thinly sliced

Directions:
In a food process or blender, combine raspberries and orange liqueur. Puree until smooth. Cover and chill until ready to serve. On a large platter, overlap slices of each fruit, starting with pineapple at each end of the platter and orange slices down the middle. Fill in the remaining area with kiwi slices. Cover and chill until ready to serve. To serve, drizzle raspberry sauce over fruit.
Nutrition information per serving:  Calories: 83  Protein: 1g  Total fat: 1g  Carbohydrate: 20g
Fiber: 4g  Cholesterol: 0  Sodium: 3mg

Back to more recipes

Best Ever Coleslaw Diabetic Recipe

Ingredients:
One small or 1/2 large head cabbage (about 2 pounds)
1/2 cup fat-free mayonnaise
1/2 cup light sour cream
2 tablespoons sugar
2 green onions with green tops, chopped
2 tablespoons prepared horseradish
1 tablespoon fresh lemon juice
1/2 teaspoon salt
1/2 teaspoon dry mustard
1/8 teaspoon cayenne pepper
One clove garlic, minced
1/2 teaspoon celery seed

Directions:
Remove the outer leaves and core of the cabbage; chop the cabbage into large chunks. Place several chunks in a food processor fitted with the steel blade. (Do not overfill the processor.) Chop fine, using on/off turns; transfer to a large bowl. Repeat with the remaining cabbage; do not wash the bowl of the food processor. Add the remaining ingredients to the food processor; process until well combined. Pour over the cabbage; cover and refrigerate at least eight hours or overnight. Recipe makes ten servings, or five-cups.
Nutrition information per 1/2-cup serving:  Calories: 53  Fat: 1g  Cholesterol: 4mg  Sodium: 224mg  Carbohydrate: 10g  Dietary Fiber: 2g  Sugars: 7g  Protein: 2g  Diabetic Exchanges:  2 Vegetable

Back to more recipes

Kwanzaa Recipes  -   Collard Greens with Coconut Milk

Long a staple of soul food, collard greens taste like a cross between cabbage and kale. The addition of coconut milk adds an exotic hint of intrigue to this Southern favourite. 

Ingredients
1 pound collard greens
1/2 cup water 
1/2 cup chopped onion 
1 cup light coconut milk or coconut milk 
1/4 teaspoon salt 
1/4 teaspoon pepper 
1 large tomato, seeded and chopped 

Directions
Wash collard greens well. Remove and discard stems; cut up leaves (should have about 14 cups). 

Bring water to boiling in a large pan or Dutch oven. Add collard greens and onion. Return to boiling; reduce heat. Simmer, covered, for 10 minutes. Drain well and return to pan. 

Stir in coconut milk, salt, and pepper. Cool, uncovered, over medium-low heat for 10 minutes more or until slightly thickened. Stir in tomatoes; heat through. Serve immediately. 

Makes 6 to 8 servings. 

Nutrition Information: Calories - 57, - Total fat - 2 g (1 g saturated fat),  Cholesterol - 0 mg Sodium - 117 mg Carbohydrate - 9 g Fiber - 3 g Protein - 2 g

Back to more recipes

Greek Tea Biscuit
Ingredients:
1 cup sugar 
1 cup butter 
3 eggs 
1 cup raisins 
2 lbs. flour 
1 tsp. nutmeg 
1 tsp. cinnamon 
1/2 tsp. soda 
2 cups milk 

Directions
Put sugar and butter in saucepan and cream for 5 minutes. Add 3 eggs and mix well.

Add cup of raisins, nutmeg, cinnamon, soda, milk, and flour. Mix well and toss on lightly floured board and roll out very thin. Cut as desired. 

Put on greased baking sheet and bake in a moderate oven 12 to 15 minutes. 

Back to more recipes

Chanukah Zucchini Potato Latkes

• 2 pounds zucchini
• 2 large potatoes
• 1 medium onion
• 3 eggs
• 1 teaspoon vegetable oil
• ¾ cup matzah mea
• l Salt and pepper to taste
• Vegetable oil for frying
• Makes 18 large pancakes to serve 6-8.

Peel the zucchini and grate down to the seeds (discard the seeds). Squeeze out the liquid. Peel the potatoes and grate into the zucchini. Once more, remove the liquid. This is important! Grate the onion and add to the zucchini mixture. Add the eggs, oil and matzah meal, starting with ½ cup matzah meal and continuing to add more if necessary, until there is body to the mixture. Season with salt and pepper to taste and blend well. In a large, heavy frying pan, heat some vegetable oil until almost smoking. Using a large tablespoon, spoon a round portion of zucchini mixture into the pan and brown on both sides. Serve hot with sour cream or applesauce. Note: You can also add carrots, parsley and dill to this recipe.

Kolach - (Ukrainian Braided Ring-Shaped Bread)
The word for "circle" in Ukrainian is "kolo". This particular bread, sometimes called "kalach" as well, is served at a traditional Ukrainian Christmas Eve Supper. The circle, an ancient symbol of eternity, has also sometimes come to mean a continuity or general well being of the family.

This recipe is a simpler version but the end result is both delicious and appealing to the eye. Once again, this particular recipe comes from the "Ukrainian Daughter’s Cookbook", Ukrainian Women’s Association of Canada, Daughters of Ukraine Branch, Regina, Saskatoon.

1-tablespoon yeast
1-cup lukewarm water
2 tsp. sugar
1 cup of sugar
4 cups warm water
¾ cup melted butter
1 tsp. salt
5 eggs, beaten
12½ - 13 cups sifted flour

1). Dissolve the sugar and yeast in water and let stand for 10 minutes.
2). Dissolve the cup of sugar in 4 cups of warm water.
3). Add melted butter, salt, and beaten eggs. Mix in the flour and knead it till it is smooth and elastic. The dough should be a bit stiffer than for bread.
4). Cover, let it rise in a warm place until double in bulk. Punch it down and let it rise again.
5). Working in a cool place, divide the dough into 3 equal parts.
6). Take 1/3 of the dough and divide it into 6 equal pieces. Roll 2 pieces to a length of about 30 inches.
7). Put the two lengths side by side, and starting from the center, entwine the dough, thus forming a rope-like twist. Do the other half in the same manner.
8). Place the entwined dough in a circle along the edge of a well greased 9 inch foil pan.
9). Make 2 more twists about 24 inches long using the remaining 4 lengths of dough. Now take these 2 twists and entwine them in the opposite direction, making a double twist.
10). Form these into a circle. Cut the ends at an angle and join neatly by pinching the ends together. There should be a small empty circular space in the center. If desired, you can keep the center open by placing a 12-ounce can that has had its outside well greased in the center.
11). Cover, set the loaves in a warm place and let them rise till almost double in bulk. Be careful not to let the loaves rise too long as the ornamentations will lose their definition.
12). Brush the surface gently with a beaten egg and bake at 350* F for1 hour. Like Easter "paska" or "babka", this dough is temperamental and should not be subjected to loud noises or constantly opening the oven door.
13). Bake the "kolach" until they sound hollow when you tap the bottom. Place the finished "kolach" on a layer of towels till cool, turning them occasionally so that that they can cool evenly.

Back to more recipes

Artichoke Recipe

4 Large California Artichokes and a  Selection of Dips

Wash artichokes under cold running water. Cut off stems at base and remove small bottom leaves. Stand artichokes upright in deep saucepan large enough to hold snugly. Add 1 teaspoon salt and two to three inches boiling water. (Lemon juice, herbs, garlic powder or onion powder may be added, if desired.) Cover and boil gently 35 to 45 minutes or until base can be pierced easily with fork. (Add a little more boiling water, if needed.) Turn artichokes upside down to drain. Cool completely; cover and refrigerate to chill. Makes 4 artichokes.

Back to more recipes

/

Raisins in the Sun ( High In Iron)

1. Using a fork, mash together the peanut butter and cream cheese in a mixing bowl.
2. Add the molasses, raisins, and orange juice. Mix well.
3. Spread on bread or toast.

Iron Content: 9 mg. (whole recipe)

Back to more recipes

/

Granola

1. Mix together all of the ingredients, except the dried fruit, in a mixing bowl.
2. Mix well until the oil and molasses coat the rest of the ingredients.
3. Pour mixture into a large skillet and place over medium heat.
4. Stir mixture constantly for about 5 minutes, or until oats turn golden brown.
5. Remove skillet from heat, and stir in dried fruit.
6. Cool the granola and store it in a can or jar with a tight fitting lid in the refrigerator.
7. Serve with or without milk, or serve it topped with yogurt.

Iron Content: 46 mg. (whole recipe)

Back to more recipes

/

Cream of Wheat Muffins

¾ cup (185 ml) all purpose flour
¾ cup (185 ml) cream of wheat
½ cup (125 ml) infant cereal (dry)
½ cup (125 ml) white sugar
1 Tbsp. (15 ml) baking powder
½ tsp. (2 ml) salt
2 eggs *
½ cup (125 ml) oil
1 cup (250 ml) milk
1 tsp. (5 ml) vanilla
¼ cup (60 ml) jam* of your choice to top each muffin before baking.

1. In large bowl, combine flour, cream of wheat, infant cereal, sugar, baking powder and salt.
2. In small bowl, combine eggs, oil and milk and vanilla.
3. Add egg mixture to flour mixture and blend until just mixed.
4. Fill greased muffin tin ¾ full, top each muffin with a teaspoon of jam (not jelly). Bake at 400F for 20 minutes. Makes 12 muffins.

* For babies under 12 months substitute the egg with 1tbsp. vinegar and avoid using strawberry or raspberry jam.

Back to more recipes

Garlic and herb chicken

Serves 2 as a main meal

Ingredients

• 2 boneless chicken breasts, preferably free range or organic, skinned
• 1 tbsp olive oil, plus extra for greasing
• freshly squeezed juice half a lemon
• 2 tbsp chopped fresh parsley
• 1 garlic clove, peeled and crushed
• freshly ground black pepper
• large mixed salad or seasonal vegetables, to serve

Method

• Cut the chicken breast carefully horizontally almost all the way through the middle with a knife and open out. Place in a shallow dish and add the
  olive oil, lemon juice, parsley and garlic. Season with a little ground
  black pepper. Cover and leave to marinate in the fridge for 30 minutes.
  
  
• Lightly oil and preheat the Grill. Lift the chicken out of the marinade with a fork and shake off any excess. Place on the grill. Close
  the lid and grill for 3 minutes.
  
  
• Turn the chicken over, close the lid and grill for a further 2-3 minutes until it is thoroughly cooked and no pinkness remains. Remove from the
  grill and stand for 3 minutes. Serve with a large mixed salad or freshly
  cooked seasonal vegetables.

Nutritional information per serving (based on 8 servings): 235 cals
42g protein
7.5g fat (of which 1g saturated fat)
0g carbohydrate
0g fibre
0.3g salt

Health Facts

Chicken meat is rich in protein - which is essential for growth and cell
repair - and low in fat. It also provides important B vitamins. The parsley
and lemon juice in this dish help boost levels of vitamin C. Garlic can be very good for your health and immunity.

Back to more recipes

----------

Back to more recipes

----------

Greek Omelet

With flavors reminiscent of the classic Greek spanakopita, this easy omelet is just right for a light dinner or brunch. Frozen leaf spinach makes it ultra-quick.

Ingredients
1/4 cup cooked spinach
4 large eggs
1/2 cup crumbled feta cheese (2 ounces)
2 scallions, thinly sliced
2 tablespoons chopped fresh dill
Freshly ground pepper to taste
2 teaspoons extra-virgin olive oil

Instructions
1. Squeeze spinach to remove any excess water. Blend eggs with a fork in a medium bowl. Add feta, scallions, dill, pepper and the spinach; mix gently with a rubber spatula.

2. Set a rack about 4 inches from the heat source; preheat the broiler.

3. Heat oil in a 10-inch nonstick skillet over medium heat. Pour in the egg mixture and tilt to distribute evenly. Reduce the heat to medium-low and cook until the bottom is light golden, lifting the edges to allow uncooked egg to flow underneath, 3 to 4 minutes. Place the pan under the broiler and cook until the top is set, 1 1/2 to 2 1/2 minutes. Slide the omelet onto a platter and cut into wedges. 2 servings

Back to more recipes

-----------------------------