Mujadara

¼ cup olive oil
2 medium yellow onions (about 1 ½ lb.), finely chopped
1 cup brown or green lentils, picked over for stones and other debris
½ cup basmati rice
Water
1 tsp. salt, plus more for serving

In a large (12-inch) sauté pan or skillet or a Dutch oven, warm the olive oil over medium heat. Add the onions and cook, stirring occasionally, until they are deeply caramelized, a rich shade of amber. If they’re burnt and blackened in spots, even better. This is a fairly slow process.

While the onions are cooking, place the lentils in a medium saucepan, add water to cover by an inch, and bring to a boil over medium-high heat. Reduce to a simmer and cook, undisturbed, for 20 minutes. Drain the lentils, and set them aside.

When the onions are ready, stir in the rice. Then add the cooked lentils, along with 2 cups of water and the salt. Stir to mix well, and bring the pan to a boil. Reduce the heat to keep the pan at a slow simmer, cover, and cook. Depending on the size and shape of your pan, this last stage – cooking the onions, rice, and lentils together – could take from 20 to 40 minutes. Basically, the dish is done when the rice is done. After about 20 minutes, remove the lid, and give the pot a gentle stir. If there is still some liquid visible, replace the lid and keep cooking until it is fully absorbed. On the other hand, if there is no obvious liquid, take a taste. If the rice is tender, the mujadara is ready. If the rice is not yet ready, add another splash of water, replace the lid, and cook until the liquid is absorbed and the rice is cooked. The mujadara is ready to eat when the rice is tender and there is no liquid left in the pan.

Serve, with additional salt, if needed.

Parmesan Rice Cakes

•3 cups cooked rice
•1 cup bread crumbs
•3 eggs
•About a 1/2 cup Parmesan cheese, grated
•1/4 cup onion, finely minced
•salt and pepper
•oil for pan

1.Place rice, bread crumbs, eggs, cheese, onion, salt and pepper in a bowl and mix well.
2.Heat oil on a nonstick griddle or in a pan over medium-high heat.
3.Using a 1/4 cup measure, place a dollop of rice mixture on the griddle/pan, then use the back of the cup to flatten into a patty. Repeat with remaining rice mixture.
4.Cook the first side until golden brown, about 3-5 minutes, then flip and cook the other side until brown.
5.Serve immediately.

Creamy Herb Chicken

1 tablespoon canola oil
4 skinless boneless chicken breasts

For the sauce:
1 medium yellow onion, chopped (about 1 cup)
3 cloves garlic, minced
1/2 teaspoon ground cumin
1/4 teaspoon black pepper
1/2 cup chicken broth
3 tablespoons chopped fresh parsley
2 tablespoons chopped fresh chives
1 cup low-fat plain yogurt

Directions
In a large skillet, heat oil over medium heat. Add chicken; cook, turning once, until no longer pink, about 6 minutes.

Remove chicken and place on a plate; cover with foil and keep warm.

For the sauce, add onion to skillet and cook, stirring frequently, until softened, about 3 minutes. Stir in garlic, cumin, and pepper. Cook for 1 minute.

Add broth, parsley, and chives to skillet; cook, stirring, until broth is reduced slightly, about 3 minutes.

Return chicken to skillet and cook until heated through, about 3 minutes. Using a slotted spatula, place chicken on individual serving plates.

Reduce heat to low. Whisk yogurt into skillet; cook, whisking constantly until sauce is heated through, about 30 seconds. Spoon yogurt sauce over chicken.

Serves 4

Lentils and Brown Rice

6 3/4 oz dry lentils, about 1 cup, rinsed
1/2 cup uncooked brown rice
2 cup carrots, shredded
3 cup water
1 packet onion soup mix, reduced-sodium preferred
1 tsp dried basil
1 tsp garlic powder
1 tsp olive oil

Directions
Rinse lentils. Place all ingredients in a large pot. Bring to a boil. Reduce heat, cover and cook until rice is done, about 20 minutes. Makes 4 cups.

Island Style Rice and Beans

2 teaspoons of olive oil
1 small yellow onion, chopped
1 small green bell pepper, chopped
2 cloves garlic, minced
1 cup brown rice
1 teaspoon ground cumin
2 cups cooked black beans or 1 can (15 ounces) black beans, rinsed and drained
1 can (16 ounces) whole tomatoes, undrained
3/4 cup water
1/4 teaspoon hot pepper sauce

Directions
Preheat oven to 350 F. In a large skillet, heat oil over medium heat. Add onion, bell pepper, and garlic; saut� until golden, about 10 minutes. Add rice and cumin; cook stirring for 1 minute. Stir in beans, tomatoes with liquid, water, and hot pepper sauce; break up the tomatoes with a spoon. Increase the heat to high and bring to a boil.

Transfer rice mixture to a large baking dish. Cover and bake until liquid is absorbed and rice is tender, about 25 minutes.

Remove dish from oven. Place in a serving dish.

Mushroom Soup

About 1 1/2 lbs of mushrooms (any variety you like), sliced
1/2 lb of shallots, sliced
A couple of cloves of garlic, minced
2 teaspoons of mushroom powder
1 teaspoon of Mrs. Dash
A quart of boiling water
Olive oil

Heat the olive oil in a pan and sauté the garlic and shallots on low heat until they are caramelised. This takes about 20 minutes.

Heat a wok and add some olive oil. Add the sliced mushrooms and sauté them.

Mix the shallots with the mushrooms and cook together. Add the mushroom powder and Mrs. Dash and mix evenly into the mixture.

Add the boiling water and cook the soup for about 15 minutes. The soup is quite thin so if you like to thicken it a bit, I suggest adding a couple of tablespoons of ground almonds. Garnish with chopped parsley or cilantro or low fat yoghurt.

Spicy Grilled Chicken

1 tablespoon coarsely crushed black peppercorns
1 tablespoon bright red sweet paprika
1 teaspoon ground turmeric
1/2 teaspoon ground cayenne, or to taste
1/2 tablespoon garam masala
2 teaspoons cumin seeds, ground
1 teaspoon ajwain seeds or dried thyme
1 1/4 teaspoons salt
2 cloves garlic, peeled and either finely minced or mashed into a paste
1 tablespoon canola or peanut oil
2 tablespoons fresh lemon juice
3 tablespoons plain yogurt
2 1/2 pounds boneless skinless chicken breasts and thighs
roughly chopped fresh cilantro or mint

Method:

Mix together the spices and salt, then add the garlic, oil, lemon juice, and yogurt and then rub the resulting paste all over the chicken. Allow the chicken to sit for ten to fifteen minutes, then grill or broil on high heat for about ten or fifteen minutes, or until the chicken flesh is firm and the juice that comes out from it runs clear instead of pink.

Garnish with cilantro or mint and serve immediately.

Sauteed Curly Kale with Mustard

1 bag of curly kale leaves
1 medium onion, chopped
1 clove of garlic, minced
2 Tbsp olive oil
salt & pepper to taste
2 Tbsp wholegrain mustard

Method

Wash the kale leaves carefully - dirt, grit and even little critters may be hiding in those curly folds! Slice the leaves into slices approximately 2.5cm wide.

In a large frying pan or wok, heat the olive oil. Add the onion and garlic and sautee over medium heat until translucent but not browned. Add the kale and sautee until just wilted but not overcooked - the stems should retain some crispness. Add salt and pepper to taste, remove from heat and stir in the mustard.

Mediterranean Broccoli and Tomatoes

12 ounce(s) broccoli crowns, trimmed and cut into bite-size florets (about 4 cups)
1 cup(s) grape tomatoes
1 tablespoon(s) extra-virgin olive oil
2 clove(s) garlic, minced
1/4 teaspoon(s) salt
1/2 teaspoon(s) freshly grated lemon zest
1 tablespoon(s) lemon juice
10 pitted black olives, sliced
1 teaspoon(s) dried oregano
2 teaspoon(s) capers, rinsed (optional)

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Directions

Preheat oven to 450°F.
Toss broccoli, tomatoes, oil, garlic and salt in a large bowl until evenly coated. Spread in an even layer on a baking sheet. Bake until the broccoli begins to brown, 10 to 13 minutes.
Meanwhile, combine lemon zest and juice, olives, oregano and capers (if using) in a large bowl. Add the roasted vegetables; stir to combine. Serve warm.

Moroccan Lentil and Chickpea Soup

2 tablespoons light olive oil
1 large onion, finely chopped
3 large celery stalks, diced
2 cloves garlic, minced
3/4 cup dried lentils, rinsed and sorted
1 teaspoon turmeric
1 teaspoon cumin
1/2 teaspoon grated fresh ginger, or 1/4 teaspoon dried
1/2 teaspoon cinnamon
2 cups diced ripe tomatoes (or one 16-ounce can diced tomatoes)
One 16-ounce can chickpeas, drained and rinsed
Juice of 1/2 lemon (slice the remainder thinly for an optional garnish)
1/4 cup chopped fresh parsley or cilantro, or more to taste
Salt and freshly ground pepper to taste


Heat the oil in a soup pot. Add the onions and saute over medium heat until translucent, about 5 minutes. Add the celery and garlic and saute until the onions are golden, about 5 to 7 minutes.

Add the lentils, spices, and 6 cups water. Bring to a rapid simmer, then lower the heat. Cover and simmer gently until the lentils are just tender, about 30 to 35 minutes.

Stir in the tomatoes and chickpeas. Adjust the consistency with more water if needed, and adjust the spices to taste. Simmer for 10 to 15 minutes longer over very low heat.

Stir in the lemon juice and cilantro, and season with salt and pepper. Serve hot or just warm, garnishing each serving with one or two thin lemon slices if desired.

Indian Cauliflower

1/2 head cauliflower, cut into florets (about bite-sized)
1 T. oil (olive or canola)
1 T. garam masala

---
GARAM MASALA
Version 1:
4 1" cinnamon sticks
3 cloves
3 black peppercorns
2 black cardamom pods, husks removed
2 tsp black cumin seeds

Version 2:
25 cardamom pods, seeds only
1/2 cup whole black peppercorns
1/3 cup whole cumin seeds
1/4 cup whole coriander seeds
3 cinnamon sticks, each about 3" long
4-6 whole cloves


Preheat oven to 400. Cut up cauliflower. Mix in oil and spice mix. Bake on a cookie sheet 30 minutes, stirring every 10-15 minutes.

METHOD FOR GARAM MASALA

Grind together in a coffee or spice grinder until fine. Keep in a tightly sealed container away from light or heat. It should keep for several months.

Garbanzo Loaf

1 can garbanzo beans
2 T olive oil
3 cloves garlic
1/2 cup fat free Half and Half
1 cup raw vegetables (I used spinach, broccoli and cauliflower)
3 eggs
1/2 cup shredded cheese
1/2 t salt
1 t baking powder

Puree garbanzo beans, garlic, olive oil, and Half and Half in food processor, then put in large bowl. Chop veggies in food processor and put in bowl. Mix in eggs, shredded cheese, salt and baking powder.

Pour in loaf pan, bake at 400 degrees for 35-40 minutes. Turn out on rack, cool.

Slice, spray on a little I Can’t Believe It’s Not Butter and serve.

Crockpot Italian Beef

3- to 4-lb rump roast
1 (8 oz) can tomato sauce
2 1/2 c water
1 t salt
1 t pepper
1 t parsley flakes
1 t garlic powder
1 t basil
1 t oregano
dash Worcestershire sauce
dash soy sauce
1 package Italian salad dressing mix (Good Seasons)

Brown roast and place in crock pot. Combine remaining ingredients in saucepan and cook over medium-high heat until mixture comes to a full boil. Remove from heat and pour over roast in crock pot. Cook all night on low or 6 to 8 hours on high.

About 1 1/2 hours before serving, flake meat apart and continue cooking.

Chickpea Mushroom Curry

1 medium onion
1 teaspoon chili powder
One 1/4-inch piece of ginger root, peeled and minced
4 curry leaves (optional)
2 tablespoons vegetable oil
1 teaspoon ground turmeric
1 1/2 T ground coriander
1 1/2 cups button mushrooms, halved
One 16-ounce can chickpeas, drained (also known as garbanzo beans)
1 cup peeled and chopped tomatoes
Salt to taste

Cook the onion, chili powder, ginger and curry leaves, stirring, in the oil over medium-high heat until the onion is translucent, about 5 minutes. Add the turmeric and coriander, and cook 2 minutes. Lower the heat, add the mushrooms and cook 5 minutes more. Stir in the chickpeas and tomatoes. Cover and cook over low heat until thickened, about 15 minutes. Add salt. Serve hot.

Brussels Sprouts with Tangy Sauce

1 pound brussel sprouts
1 Tablespoon dijon mustard
1 tablespoon sherry vinegar, can use balsamic
2 tablespoons Smart Balance

1. Clean brussel sprouts and make cross in base of each. Place in skillet with small amount of water and steam a few minutes until crisp-tender.

2. Meanwhile melt Smart Balance and mix with sherry vinegar and dijon mustard.

3. Remove brussel sprouts from skillet and drain when crisp-tender. Then return brussel sprouts to skillet on heat and add Smart Balance mixture. Toss to coat brussel sprouts and cook for a minute to two to heat.

Baked Onions

Whole medium onions, one per person
Balsamic vinegar
Pat of Smart Balance margarine
Sesame seeds (optional)

Clean onions. Cut from top straight down about 2/3 of the way through into 8 sections. Place into baking dish.

Sprinkle each onion with abt 1 tsp of balsamic vinegar. Put 1 pat of Smart Balance on top and sprinkle sesame seeds over that. Cover with foil.

Bake @ 350 degrees for 1 hour. Serve and enjoy.

Fiesta Omelet

2 eggs
1/4 cup chopped onion (less if you like)
1/2 cup chopped bell pepper (any color or combination)
1/4 cup diced tomato
1/3 cup black beans, rinsed and drained
1/4 cup low-fat shredded sharp cheddar cheese or other type if you like
Salsa

Spray nonstick pan with cooking spray. Heat over medium low heat. Beat eggs until frothy. Pour into pan. Let cook lifting edges to allow liquid to flow under. When eggs are almost set, add onion, peppers, tomato, and beans. Cover and cook until eggs are set. Remove cover. Add cheese. Slide omelet out pan on to plate, folding omelet in half. Top with salsa, if desired.

Ukrainian Radish Salad

UKRAINIAN RADISH SALAD

2 c. thinly sliced radishes
2 scallions — cut into very fine
rounds
– (use both white &
green parts)
1 clove garlic — finely minced
3 T. fresh dill — finely chopped
1 T. extra virgin olive oil
1/2 t. salt (be generous)
1/4 t. cayenne
1 c. lite sour cream
1/4 t. paprika


In a bowl, toss the radishes, scallions, garlic, dill, extra virgin olive oil, salt, and cayenne. Mix well and then add the sour cream and paprika. Mix well again. Chill at least three hours before serving to let the flavors marry. The final outcome makes a nice alternative to coleslaw.

South Indian Cabbage

1 tbsp peanut or canola oil (I used canola)
1 generous pinch of asafetida
1 tsp whole brown mustard seeds
1 tsp urad dal (black split lentils), chana dal (yellow lentils), or yellow split peas
5 to 6 whole fenugreek seeds
2 to 3 dried hot red chilies
10 fresh (or dried) curry leaves (fresh basil leaves work too)
1 3/4 lb green cabbage, shredded
1 tsp salt

1) Prep is key since this dish cooks up fast. Measure out all ingredients before you start cooking.

2) Heat oil over medium-high heat in large skillet or wok.

3) When the oil is hot, add the asafetida. A second later, add the mustard seeds and urad dal.

4) When the mustard seeds start to pop, add the fenugreek seeds and chilies. Cook spices until the dal turns reddish and chilies darken.

5) Add curry leaves, followed by cabbage. Stir a few times to incorporate spices into cabbage.

6) Add salt and stir, cooking for 1 minute.

7) Cover and reduce heat to low. Cook for 6–8 minutes until cabbage is wilted. Add a bit of water is necessary.

8) Remove lid. Add more salt if necessary. Stir and cook for 1–2 more minutes.

Chicken Bok Choi

1 pound bok choy (or 1 pound baby bok choy)
4 tablespoons canola oil
3 (about 1 pound/454 g) boneless skinless chicken breasts, cut into strips 1/2 inch/5 mm thick
3 cloves garlic, minced
1/2 inch piece of ginger, peeled and grated
2 scallions, cut into 2-inch pieces
3 tablespoons low sodium soy sauce
2 ounces (4 tablespoons/60 ml) chicken stock or broth

Preparation
1. Trim off the stem of the bok choy, separate the stalks, and rinse each clean of dirt and debris. Cut each stem into 2-inch pieces, then spit them in half or thirds lengthwise. Set aside. (If using baby bok choy, just trim the stems and rinse well.)

2. Set the cold wok on the burner, pour in 2 tablespoons of the canola oil down the side of the wok and swirl to distribute. Add the garlic and ginger and turn on the heat, cooking until the wok is hot. Keep an eye on it so the garlic and ginger don’t burn.

3. Add the sliced chicken and cook for about 2 minutes, until the meat starts turning white. Remove to a plate and cover.

4. Pour in the rest of the canola oil and the bok choy (can do it in two batches if necessary). Stir for about 2 minutes, then add the scallions and cook until the vegetables are bright green and just tender.

5. Return the chicken to the wok and add the soy sauce and chicken stock. Cook for form 1 to 2 minutes, until evenly heated.

6. Serve with steamed rice.

Carmelized Broccoli with Garlic

Caramelized Broccoli with Garlic
Recipe courtesy of David Gingrass, Food & Wine

3 tablespoons extra-virgin olive oil
2 heads of broccoli (1-1/4 pounds total), stems peeled and heads halved lengthwise
1/2 cup water
3 garlic cloves, thinly sliced
Pinch of crushed red pepper
Salt and freshly ground black pepper
2 tablespoons fresh lemon juice

In a large, deep skillet, heat 2 tablespoons of the olive oil. Add the broccoli, cut side down, cover and cook over moderate heat until richly browned on the bottom, about 8 minutes. Add the water, cover and cook until the broccoli is just tender and the water has evaporated, about 7 minutes. Add the remaining 1 tablespoon of olive oil along with the garlic and the crushed red pepper and cook uncovered until the garlic is golden brown, about 3 minutes. Season the broccoli with salt and black pepper, drizzle with the lemon juice and serve.

Green Bean and Chickpea Salad

Green Bean and Chick Pea Salad
Recipe from Julie Foxworthy

INGREDIENTS
About 4-5 cups of handtrimmed french green beans (haricot vert), steamed but still slightly crisp, you do NOT want mushy beans! YUCK!
1 can chick peas, rinsed and drained
1 can whole plum tomatoes, cut into quarters (minus liquid)
1/4 cup fresh grated parmesan cheese
2 tablespoons olive oil
1 tsp salt (more or less to taste)
1 tsp pepper (more or less to taste)

RECIPE INSTRUCTIONS:

•Steam green beans, until tender, but still maintaining a bit of the snap/crunch
•Once green beans are done cooking, drain and pour them into a bowl of ice water to shock and stop the cooking
•Place green beans into appropriate size serving bowl and add chickpeas, tomatoes, olive oil, parmesan cheese, salt and pepper
•Toss lightly with tongs, so everything is combined
•Adjust seasonings if necessary
•Serve with a squeeze of lemon and toasted pita points
•Enjoy!

Spicy Chickpea and Spinach Curry

Spicy Chickpea & Spinach Curry

2 (15 oz) cans of chickpeas, drained (or equivalent made from dried beans)
10 oz. fresh spinach leaves
1 (28-ounce) can diced tomatoes
1 Tbsp. ground coriander
1 Tbsp ground cumin
1 Tbsp. garam masala
1 teaspoon ground turmeric
2 teaspoons kosher salt
1/2 teaspoon freshly ground black pepper

In a large pot over medium heat, combine all ingredients and stir to combine; cover pot. Bring to a boil, then reduce to a simmer and cook for 20 minutes.

Avocado Ranch Spread

Ingredients

1 avocado
4 tbsps ranch dressing, reduced fat
2 dashes salt

Directions
1.Remove avocado meat from skin.
2.Mash with ranch dressing in a bowl and add salt to taste.
3.Chill for best taste.

Roasted Green Beans with Garlic

Ingredients

1 lb green beans
2 tbsps extra virgin olive oil
2 cloves garlic
1 dash salt
1 dash pepper

Directions

1.Pre-heat oven to 450 °F (230 °C).
2.Toss green beans with olive oil on large rimmed baking sheet.
3.Roast until browned and almost tender, stirring occasionally, about 10 minutes.
4.Sprinkle beans with garlic, salt, and pepper; toss to combine.
5.Continue roasting until beans are tender, about 2 minutes longer.
6.Transfer to bowl.

Apple and Thyme Chicken

Ingredients

2 breasts, bone and skin removed chicken breasts
1 tbsp butter flavored cooking spray, reduced calorie
1 dash salt
1 dash freshly ground black pepper
1 medium granny smith apple, thinly sliced
1 tbsp chopped shallots
1 tsp leaves dried thyme
1/4 cup balsamic vinegar

Directions

1.Preheat oven to 375°F (200° C). Rinse chicken breasts and pat dry with paper towels. Lightly spray a baking dish with butter-flavored cooking spray.
2.Sprinkle chicken breasts with salt and pepper. Place in a single layer in prepared dish.
3.Arrange apple slices over and around chicken breasts. Sprinkle with shallot and thyme leaves. Pour on balsamic vinegar.
4.Bake for 15-20 minutes, until chicken is opaque throughout. Cut to test.
5.Arranged cooked chicken on platter and spoon apples and cooking juices on top. Garnish with thyme sprigs, if you'd like. Serve immediately.

Tabouli

Ingredients

1/4 cup fine grained bulgur wheat
3 cups boiling water
2 medium whole tomatoes
4 tbsps chopped onion, finely minced
1 medium cucumber, chopped
2 cups parsley, finely chopped
1 1/2 oz lemon juice (3 tbsp)
1 tsp salt
1 tbsp light olive oil

Directions

1.Pour bulgur into a large heat-resistant bowl. Pour boiling water over and mix to moisten thoroughly. Soak for 45 minutes.
2.Core tomatoes and dice.
3.Put diced tomatoes in bowl and set aside for 45 minutes.
4.Line strainer or fine sieve with several layers of paper towels.
5.When bulgur has finished soaking, transfer to the prepared sieve and press to drain well. Return to the bowl.
6.Drain diced tomatoes. Add drained tomatoes, onion, cucumber, parsley, lemon juice, salt, oil to bulgur, and mix well.
7.Taste and adjust seasonings to your liking.

Mexican Cole Slaw

Ingredients

1 head large cabbage
1 cup grated carrots
1/2 cup cilantro
1 jalapeno
1/4 cup chopped onions
3 limes yield lime juice
1 tsp cayenne pepper
3 stalks green onion

Directions

1.Shred cabbage, grate carrot, chop jalapeno (deseeded), onions and cilantro.
2.Add juice of 3 limes and cayenne pepper.
3.Stir well and refrigerate. Best serve after chilled for at least a few hours.

Dijon Broccoli Chicken

Ingredients

1/2 cup chicken broth
1 tbsp soy sauce
4 cups flowerets broccoli
1 clove garlic, minced
1 tbsp olive oil
1 lb chicken breasts, cut into thin strips
6 tsps or 1 packet dijon mustard

Directions

1.Mix chicken broth and soy sauce. Set aside.
2.Cook broccoli and garlic in hot oil over medium-high heat until crisp-tender. Remove from skillet. Cover to keep warm.
3.Add chicken to skillet. Cook and stir until cooked through.
4.Stir in broth mixture. Bring to a boil. Reduce heat to medium-low. Stir in mustard until well blended. Return broccoli to skillet.
5.Cook until heated through, stirring occasionally.

Spicy Sauteed Broccoli

Ingredients

3 servings organic broccoli
2 servings organic extra virgin olive oil
1 tsp organic minced garlic
1 tsp organic minced ginger
1 tsp crushed red pepper
2 servings all natural sea salt

Directions

1.Add oil to a sauté pan and heat.
2.Add ginger, garlic and crushed red pepper (if using red pepper seeds, break them up by using the heal of your hand to release the hot oils into the olive oil), and salt.
3.Sauté for only a minute or two.
4.Add broccoli and sauté until florets begin to darken or lightly brown. Serve.

Light Cucumber Salad

Light Cucumber Salad

Ingredients

3 small cucumber, sliced
1 oz sweet onions, chopped
3 sprigs dill
1 dash pepper
1 dash salt
3 tbsps rice wine vinegar

Directions

1.Chop dill, combine ingredients in bowl, and serve.
2.Note: best when cucumbers are cold, remove seeds if desired.

Balsamic Vinegar Vegetable Blend

Ingredients

3/4 cup chopped zucchini
3/4 cup slices squash
1 cup pieces or slices mushrooms
2 small whole roma tomato
2 tsp minced garlic
1/2 tsp ground basil
1 tsp ground oregano
2 tsps balsamic vinegar
2 fl oz water

Directions

1.Cut vegetables into small bite size pieces.
2.Spray pan with cooking spray like Pam. Sauté minced garlic for 30 seconds or so.
3.Add vegetables, water and balsamic vinegar and cover pan with lid and steam for 5-10 minutes until done.

Black Bean Soup

Ingredients
1 tbsp olive oil
1/2 cup chopped onion
3 tsps minced garlic
1/4 cup chopped celery
8 cups chicken broth, low sodium
2 cups black beans, cooked and drained
1 tsp ground coriander
1/4 tsp cayenne pepper
1 tbsp balsamic vinegar

Directions

1.Cook onion, celery and garlic in olive oil over medium-high heat until soft.
2.Add chicken broth, black beans, coriander and cayenne pepper. Simmer uncovered, about 10 minutes.
3.Stir in balsamic vinegar.
4.Serve warm and garnish with cilantro.

Note: optional to take soup (when cooled) and transfer to blender and process to smooth consistency. Serve warmed.

Crown Jewel Desert - Sugar Free Jello

From the Kraft website

1 qt. (4 cups) boiling water, divided
1 pkg. (4-serving size) JELL-O Lime Flavor Sugar Free Gelatin
1 pkg. (4-serving size) JELL-O Orange Flavor Sugar Free Gelatin
2 pkg. (4-serving size each) JELL-O Strawberry Flavor Sugar Free Gelatin , divided
2 cups cold water, divided
1-1/2 cups thawed COOL WHIP LITE Whipped Topping



PREPARE lime, orange and 1 package of the strawberry gelatin separately as directed on packages, using 1 cup of the boiling water and 1/2 cup of the cold water for each flavor of gelatin. Pour each gelatin flavor into separate 8-inch square pan. Refrigerate 4 hours or until firm. Cut gelatin into 1/2-inch cubes.

STIR remaining 1 cup boiling water into remaining package of strawberry gelatin in medium bowl at least 2 minutes until completely dissolved. Stir in remaining 1/2 cup cold water. Refrigerate about 1 hour or until slightly thickened (consistency of unbeaten egg whites). Add whipped topping; stir with wire whisk until well blended. Gently stir in gelatin cubes

POUR into 9x5-inch loaf pan sprayed with cooking spray. Refrigerate 4 hours or overnight until firm. Unmold. Store leftover gelatin in refrigerator.

Curds and Whey

Credit for this recipe goes to www.hillbillyhousewife.com

•12 cups fresh water (3 quarts)
•6 cups instant dry milk powder
•1 to 1-1/2 cups white vinegar
•1/2 teaspoon salt


Heat the water in a very large pot over low heat. Stir in the dry milk powder as the water heats. Heat it gently so the milk won’t burn. When the milk is very hot (about 120°), stir in about a cup of vinegar. Stir the mixture up gently. Turn off the heat and allow the mixture to sit for about 10 minutes, don’t skip this part. The mixture has to sit for the milk to have a chance to curdle. Now there should be a big clump of white cheese curd in the middle of a pool of clear amber liquid. Look at it to make sure. If the liquid is still milky, then you need to add more vinegar to finish curdling the cheese. Add a couple of spoonfuls of vinegar at a time and stir gently. More of the cheese will curdle and clump up. Continue until all of the cheese is curdled, and the liquid is clear. This liquid is called whey. The white clumps are called curds. You have made curds and whey, just like Miss Muffet.

Now the cheese must be rinsed. Line a strainer or collander with cheese cloth, or a thin cloth napkin, or a clean baby diaper. Get the cloth wet with a little water. Carefully pour the big pot of curds and whey into the strainer. Let all of the whey strain off. Run a little cold water over the curds to cool them down, and to rinse out all of the whey. Squeeze the curds with your fingers to break them up, and rinse them thoroughly. Gather up the cloth around the curds. Squeeze it to remove as much of the moisture as you can. This part takes a few minutes. Be patient, and squeeze the cloth covered ball until it is quite dry.

Now, open up the cloth and transfer the cheese curds to a bowl or container. You will have between 1 and 1-1/4 pounds of cheese curds, or between 3 and 4 cups of firmly packed curd. Stir the salt into the curds.

Ricotta or Cottage Cheese: The cheese you have now will work as ricotta cheese in lasagna, or pretty much any where else. To turn it into cottage cheese, add a little evaporated milk or yogurt to “cream” it and stir to combine. You can divide the mixture in half and make some of each if you want to give them both a try.

Roasted Mushrooms with Tarragon Vinaigrette

Roasted Mushrooms with Tarragon Vinaigrette

1 lb. thickly sliced mushrooms (I used brown Cremini mushrooms, also called Baby Bella)
1 T olive oil
1 tsp. Spike Seasoning(or use your favorite spice blend, but I think Spike is great on roasted veggies)

Tarragon Vinaigrette:
(makes 1/3 cup, so you'll have plenty left over to drizzle on tomatoes or other veggies)
2 T chopped fresh tarragon
1/2 tsp. chopped garlic (or use garlic puree from a jar)
1/2 tsp. Dijon Mustard
1 1 /2 T balsamic vinegar
4 T extra virgin olive oil


Preheat oven to 450 F and line a roasting pan with aluminum foil. Wash mushrooms, spin or wipe dry, then cut into slices slightly less than 1/2 inch thick. Put in mixing bowl and toss with olive oil and Spike Seasoning, then arrange on foil-lined roasting pan.



Roast at 450 F for 12-15 minutes, until mushrooms are starting to get brown and liquid is mostly evaporated. Then turn mushrooms over with a metal spatula and return to oven to roast about 10 minutes longer. Mushrooms should be brown all over when they're done.

While mushrooms roast, combine chopped tarragon, garlic puree, Dijon Mustard, and balsamic vinegar in food processor or blender and blend a minute or two. Add olive oil and blend another minute or two. (I used the bowl attachment of my beloved Braun immersion blender for this, which worked very well.)

When mushrooms are well browned and liquid is evaporated, remove from oven, place in bowl and toss with 1-2 T of tarragon vinaigrette. Serve hot as a side dish or at room temperature.

Indian Spiced Chickpea Salad

1 cup dried chickpeas, soaked and pressure-cooked (or use 2 cans chickpeas, rinsed well and drained)
2 T peanut oil (or other high smokepoint oil)
1 tsp. mustard seeds
1 tsp. cumin seeds
1 tsp. fennel seeds
1/4 tsp. Aleppo pepper (or use other dried red peppers)
3/4 cups plain yogurt
1 1/2 T fresh lemon juice
2 scallions (green onions) thinly sliced
1/4 - 1/2 cup finely chopped fresh cilantro
1/4 - 1/2 cup finely chopped fresh mint
salt to taste


If using dried chickpeas, soak overnight or for at least 6 hours. Drain and put in pressure cooker and cook until chickpeas are softened, about 12 minutes, then release pressure and drain well. (You can also cook chickpeas on top of the stove, or use 2 cans chickpeas, drained well and rinsed until no foam appears.) While chickpeas drain, measure out cumin seeds, fennel seeds, and red pepper flakes and combine, crushing slightly with mortar and pestle or heavy meat mallet if desired. Have a teaspoon ready to measure out mustard seeds.

After chickpeas are well-drained, heat oil in large heavy frying pan until shimmering. Add mustard seeds, cover pan, and cook until popping stops, about 1 minute. Remove lid and add cumin seed/fennel seed/red pepper mixture and cook, stirring for 30 seconds. (Be careful not to burn these aromatic ingredients. Lower heat and add chickpeas, then cook 3-4 minutes, stirring a few times so the chickpeas are well-coated with oil. Turn off heat and let chickpeas cool about 15 minutes.

While chickpeas cool, slice scallions, and finely chop mint and cilantro. Stir together yogurt and lemon juice in a medium-sized glass or plastic mixing bowl. When chickpeas are cooled nearly to room temperature, add them to yogurt mixture and stir to combine. Then gently fold in sliced scallions, chopped mint, and chopped cilantro. Season with salt, then let sit at least 15 minutes for flavors to combine. Serve salad at room temperature.

Stir Fried Spinach with Garlic and Parmesan

Stir-Fried Spinach with Garlic and Parmesan


8 oz baby spinach leaves
2 T olive oil
6-8 whole garlic cloves
1-2 T freshly grated parmesan cheese
fresh ground black pepper to taste

Use a large heavy frying pan or wok for this recipe. Wash spinach if needed and spin dry or blot with paper towels.

Heat pan or wok for about one minute over medium high heat, until it feels hot if you hold your hand over it. Add olive oil and heat until oil shimmers, then add garlic cloves and stir-fry for 30 seconds to one minute, or until you can smell garlic. (Don't cook it so long that the garlic starts to brown or it will taste bitter.) Remove garlic and discard.



Add spinach to hot seasoned oil and immediately start to stir, lifting spinach from the bottom of the hot pan as it wilts and letting the uncooked spinach move to the bottom. Cook only until all spinach is hot and wilted, about 2-3 minutes.



Remove spinach to serving plate. Sprinkle with parmesan cheese and season with fresh-ground pepper. Serve hot.

Tabouli Salad

Ingredients:
1 cup wheat bulgur (dry), makes 2 cups after combining with liquid
1/2 medium onion, minced
2 cloves garlic, press or chopped
3 cups minced fresh parsley
1 medium tomato, chopped
3 TBS extra virgin olive oil
1 TBS fresh lemon juice or wine vinegar
sea salt and pepper to taste


Directions:

Place 1 cup wheat bulgur and salt to taste in a bowl. Pour 2 cups boiling water or broth over the bulgur, stir once and let sit for 15-20 minutes until liquid is absorbed.
Mince onion and press or chop garlic and let sit for 5 minutes to bring out their hidden health properties.
Combine all ingredients and mix well.
For added flavor you may want to add more olive oil and lemon juice.

Asian Sauteed Cauliflower

Ingredients:
1 medium head cauliflower, trimmed of green parts
5 TBS vegetable or chicken broth
½ tsp grated fresh ginger
2 medium cloves garlic, pressed
2 TBS rice vinegar, or fresh lemon juice
1 TBS honey
2 TBS soy sauce
½ tsp dry mustard
1 TBS extra virgin olive oil
salt and white pepper to taste
½ TBS chopped fresh cilantro

Cut cauliflower florets into quarters and let sit for at least 5 minutes to enhance their health-promoting properties.

Heat broth in large stainless steel skillet. When broth begins to steam, add cauliflower and cover. Healthy sauté for 5 minutes.

Whisk together rest of ingredients and toss with florets. Marinate for about 5 minutes for more flavor. Allowing the cauliflower to soak up the dressing for a few moments before serving makes it even better. Sprinkle with chopped cilantro.

Simple Lentil Salad

2 cups of dry lentils (green french lentils)
2 large bell peppers or 6 small mini ones, wash, seeded and cut into small cubes
1/2-1 large cucumber, washed and cut into small cubes
Handful of fresh Basil
A few leaves of borage, optional (an herb with a cucumber taste)

Dressing
1/4 cup of raw apple cider vinegar (or vinegar of your choice)
1/4 cup of extra virgin olive oil
1/2 teaspoon dry mustard
2 garlic cloves, peeled and put through a garlic press
lots of salt and freshly ground pepper

Extra salt, pepper, vinegar and olive oil, if needed.

1-Soak lentils overnight, drain and rinse. Put into a pot and cover with water. Bring to a boil and cook until just soft. About 20-35 minutes.

2-Drain and rinse with cold water.

3-Add the vegetables and herbs to the lentils and gently stir in. Make up the dressing and toss with the lentil/vegetable mixture. Taste and adjust to taste. I added a few more splashes of vinegar and more salt and pepper. Enjoy right away, or chill and serve later. You may need to readjust the flavors again right before serving

To make this more of a main dish, add chopped leftover chicken or ham.

Homemade Tomato Soup

4 cups tomatoes, diced or pureed in the blender (approximately 8 small tomatoes) at!
1 onion, chopped
4 garlic cloves, minced or a combination of cloves and garlic powder
1 cup chicken broth
1 tsp sea salt or garlic salt
1 Tbsp dry basil (or fresh if you have it!)
dash of pepper
2-3 tsp rapadura or other natural sweetener

Saute onion and garlic in a little coconut oil till tender and translucent. Add tomatoes and chicken broth and cook over medium heat for approximately 15 minutes. Remove from heat and puree completely with a blender. Return to pot and add the remaining ingredients to your taste. Delightful with a dalop of sour cream on the top!