Saturday, May 30, 2009

Sauted Artichoke Hearts In Parsley-lemon Sauce


* 2 lemons
* 6 artichokes
* 3 Tbs. extra-virgin olive oil
* 2-4 garlic cloves, minced
* 1/3 cup lemon juice
* 1/3 cup chicken or vegetable stock, or canned broth
* 1/2 tsp. salt
* 2 Tbs. minced fresh flat-leaf parsley


1. Have a large bowl of water ready.
2. Cut 1 of the lemons in half and squeeze the juice into the water.
3. Working with 1 artichoke at a time, cut off the stem near the base.
4. Peel back and snap off the first 1 or 2 layers of leaves, then cut off the top one-third of the artichoke. Starting at the base, break off the tough outer leaves, snapping them downward, until you reach the tender, pale green inner leaves.
5. Cut off the uppermost part of the artichoke again, leaving about 1 inch of leaves rising.
6. Trim around the base to make a smooth surface, then cut the artichoke in half lengthwise.
7. If the center choke has developed any prickly tips, scoop it out with the edge of a spoon.
8. If the choke is only furry, leave it, as it will be edible when cooked. Cut each half lengthwise into 4 pieces and drop them into the lemon water.
9. Repeat with the remaining artichokes.
10. When all the artichokes are trimmed, drain and pat dry.
11. In a heavy-bottomed saucepan over medium heat, warm the olive oil.
12. Add the garlic and the artichokes and sauté until the artichokes turn lightly golden, 4 to 5 minutes.
13. Raise the heat to high, add the lemon juice and deglaze the pan, stirring to dislodge any browned bits from the pan bottom.
14. Then add the stock and salt, reduce the heat to low, cover and simmer until the bases of the artichoke pieces are easily pierced with a fork, about 10 minutes.
15. Stir in the parsley and remove the pan from the heat.
16. Using a slotted spoon, transfer the artichoke pieces to warmed individual plates or a serving platter or bowl.
17. Spoon the pan sauce over the top.
18. Cut the remaining lemon into slices and garnish the artichokes.
19. Serve hot or at room temperature.

Friday, May 29, 2009

Spiffy Spiced Roasted Carrots


* 2 pounds very fresh baby carrots
* 1 1/2 teaspoons sweet paprika
* 1 teaspoon ground cumin
* 1/2 teaspoon salt
* 1/2 teaspoon ground ginger
* 1/4 teaspoon ground cinnamon
* 1/4 teaspoon garlic powder
* 1/8 teaspoon cayenne pepper
* 1/4 teaspoon black pepper
* 1 tablespoon olive oil, plus more for drizzling
* 2 tablespoons lemon juice
* 1 tablespoon honey


1. Preheat oven to 400°F.
2. Put carrots, paprika, cumin, salt, ginger, cinnamon, garlic powder, cayenne, black pepper and 1 tablespoon of the oil into a large bowl and toss to coat.
3. Transfer carrots to a large rimmed baking sheet and spread out in a single layer.
4. Roast, tossing halfway through, until just tender, 30 to 40 minutes.
5. Remove carrots from oven and transfer to a large bowl.
6. Add lemon juice and honey and toss well.
7. Drizzle with a bit more oil, if you like, then serve.

Thursday, May 28, 2009

Mashed Turntoes With Lemon-kissed Fruit Topping


* 4 pounds sweet potatoes, peeled and cut into 1-inch cubes (about 10 cups)
* 3 pounds turnips, peeled and cut into 1-inch cubes (9 cups)
* Enough light chicken broth to cover veggie mix (or veggie broth)
* 3 tablespoons gfcf margarine
* 2 tablespoons gfcf margarine
* 2 tart, medium red cooking apples, cored and coarsely chopped
* 1/2 cup whole dates, pitted and snipped
* 1/4 cup brown sugar
* 1 tablespoon lemon juice


1. In a 6- to 8-quart Dutch oven combine sweet potatoes, turnips, and enough light chicken broth to cover.
2. Bring to boiling; reduce heat. Simmer, covered, for 12 to 15 minutes or until tender.
3. Drain well in a very large colander.
4. Return vegetables to the Dutch oven and add the 3 tablespoons margarine and 1 teaspoon salt.
5. Mash vegetables with a potato masher until nearly smooth.
6. -----------------
7. For the relish
8. -----------------
9. in a skillet melt the 2 tablespoons margarine.
10. Add apples, dates, and brown sugar.
11. Cook and stir until sugar is dissolved and apples are just tender.
12. Stir in lemon juice.
13. To serve, mound hot vegetables in a serving bowl and garnish center with the relish.

Wednesday, May 27, 2009

Traditional Mediterranean Sweet Or Savory Oranges In Olive Oil 4 Ways


* sliced oranges
* sliced citrus fruits
* garlic
* exceptionally fine olive oil
* sugar
* red onions
* cumin
* mint
* black pepper
* salt
* italian parsley


1. The first way : marinate sliced oranges in olive oil and sliced garlic. (30-60 minutes)
2. The Sicilian way: "insalata di arance" or agrumi" Agrumi being a combination of citrus fruits.
3. The simplest way: sliced oranges or agrumi with olive oil, a small amount of garlic and salt.
4. In Spain: sliced Valencia oranges sprinkled with sugar and served with the very best olive oil or
5. sliced oranges, thinly sliced raw red onions and cumin finished with black pepper, mint, olive oil and salt.
6. In Italy: Sweet Valencia oranges tossed with olive oil red onions and chopped parsley

Tuesday, May 26, 2009

Roasted Acorn Squash With Currants Garlic N Red Onions


* 2 medium acorn squash
* 1/4 cup vegetable oil
* 4 tablespoons margarine
* 5 medium garlic cloves, thinly sliced
* 3 tablespoons sherry vinegar
* 2 medium red onions, thinly sliced
* 1 tablespoon paprika
* 2 pinches cayenne pepper
* 1/2 cup dried currants
* 1/3 cup honey
* 3 tablespoons red wine vinegar


1. Heat oven to 325°F.
2. Wash squash and, using a serrated knife, carefully cut in half and scoop out seeds.
3. Cut each half into four lengthwise slices.
4. Combine squash and oil in a bowl and toss to coat.
5. Season with salt and freshly ground black pepper.
6. Place on a baking sheet and roast until browned and completely tender when pierced with a fork, about 30 minutes.
7. Meanwhile, combine butter and garlic in a medium saucepan over medium heat.
8. Stir continuously and cook until garlic is golden and the butter browns slightly.
9. Remove from heat and carefully add sherry vinegar.
10. Add onions, paprika, cayenne pepper, currants, and honey, and return to stove over low heat.
11. Cook, stirring occasionally, until onions are soft, about 10 minutes.
12. Stir in red wine vinegar, and season well with salt and freshly ground black pepper.
13. Serve squash hot, coated with sauce.

Monday, May 25, 2009

Mandarin Orange Tossed Salad


* Salad:
* 1/2 cup slivered almonds
* 3 T. sugar
* 1/2 head iceberg lettuce
* 1/2 head romaine or leafy lettuce (or try spinach)
* I like the green and red leaf
* 1/2 sweet, red onion, sliced into thin rings
* 1 (11-oz) can mandarin oranges, drained

* Dressing:
* 3 T. orange juice
* 3 T. top grade oliveoil
* 2 T. vinegar (your favorite)
* 1 T. sugar or honey
* 1-2 t. poppy seeds, optional
* 1/4 t. salt
* fresh ground pepper


1. In frying pan, heat 3 T. sugar over med-low heat until melted (sugar turns liquid).
2. Sprinkle almonds into sugar and stir to coat (almonds clump together).
3. Pour onto a greased plate and let cool; separate.
4. Tear clean, dry greens into bite-sized pieces.
5. Toss greens with sliced onion rings (reserve some for garnish),
6. drained oranges, and cooled, separated candied almonds.
7. Shake dressing ingredients together until combined.
8. When ready to serve, pour dressing over salad and toss gently to coat.
9. Garnish with onion rings.
10. Serve immediately

Sunday, May 24, 2009

Nice N Nutty Cucumber Salad


* 3 cups (about 2 medium) cucumbers, thinly sliced, seeded and peeled
* 3 tablespoons rice vinegar
* 1 teaspoon sugar (sweetener)
* 2 teaspoons dark sesame oil
* 1/ 2 salt
* 2 tablespoons green onions, chopped
* 11/2 tablespoons unsalted dry-roasted peanuts, chopped


1. Combine first five ingredients in a medium bowl; toss to coat cucumber.
2. Sprinkle with onions and peanuts.

Friday, May 22, 2009

Dairy Free Yogurt

8 cups or 1/2 gallon of milk(soy, rice, almond or coconut!!)
1/2 cup plain soy yogurt OR 1/4 tsp probiotic

Use at least a 4qt crockpot.
Pour 1/2 gallon of milk into your crockpot and cook on low for 2 1/2 hours.
Turn off crockpot and let sit for 3 hours.
Take out 2 cups of the milk and stir in the yogurt or probiotics.
Return to crockpot and cover with heavy towel.
Let sit overnight!

Wake up in morning and have fresh, healthy, cheap, allergen-free, yummy yogurt! Puree in some frozen fruit or a large drizzle of maple syrup to sweeten it up. If you want it to be thicker whisk in 1/4 cup tapioca starch--it's what the pro's do!

Wednesday, May 20, 2009

Nutty Sweet Potato Balls With Sliced Pineapple


* 4 large sweet potatoes
* 1 1/2 cups pecans, toasted and crushed
* 2 tablespoons gfcf margarine
* 1 teaspoon sea salt
* Pinch nutmeg (freshly grated)
* Pinch cinnamon
* 3 tablespoons maple syrup
* 1 tablespoon orange juice
* Olive oil spray
* 12 slices cored pineapple (fresh or canned)


1. Bake sweet potatoes in a 350°F oven for 1 hour or until soft. Remove from oven and set aside until cool enough to handle.
2. Alternate, you can cook in microwave or buy canned. Fresh is the best, though.
3. While potatoes bake, place pecans in a strainer and rinse under running water. Drain.
4. Heat a frying pan over medium high heat, add drained pecans and, stirring constantly, dry roast nuts for 3 to 5 minutes (until they release a nutty fragrance).
5. Remove from heat and cool. Place in a plastic bag and crush with a rolling pin. Set aside.
6. Cut cooked potatoes in half and scoop flesh from skins and place into a bowl.
7. Discard skins. Add "butteror vegan "butter",kosher or sea salt, nutmeg, cinnamon, maple syrup and orange juice to the bowl and mix well.
8. Turn mixture onto a clean work surface and divide into 12 even portions.
9. Roll each portion into a ball approximately 2 inches in diameter. (Wet hands with water or oil to make it easier.)
10. Lightly spray a baking sheet with olive oil. Place cored pineapple slices on sheet.
11. Roll each ball in crushed, roasted pecans and place a coated sweet potato ball in the center of each pineapple slice.
12. When done, lightly spray top of each ball with olive oil.

Tuesday, May 19, 2009

Chill Chasing Chickpea Stew


* 1 large onion, finely chopped
* 1 large carrot, diced
* 1 TB olive oil
* 2 large potatoes, peeled and diced
* 1 lb tomatoes, diced ( or a 14 oz can diced )
* 1 TB fresh basil, minced ( or 1 tsp dried )
* fresh ground pepper
* 2 cups cooked chickpeas (can use canned chickpeas aka garbanzo beans, but dried and freshly cooked chickpeas have a better flavor)


1. Place the onion, carrot and oil in a pan and fry gently for 5 minutes.
2. Add the potatoes, tomatoes and their juice, herbs & pepper.
3. Cover & simmer gently for about 30 minutes or until the potatoes are soft.
4. Stir occasionally to make sure that the potatoes do not stick to the bottom of the pan.
5. Add the cooked chickpeas and warm thorough gently.
6. That's it!

Monday, May 18, 2009

Very Vegetable Salsa


* 3 Large Tomatoes
* 3 cans chopped black olives
* 2 cans chopped green chiles
* 1 bunch of green onions
* 1 tbsp vinegar
* 1 roasted galic cloves


1. Chop the tomatoes into small 1/4 inch chunks and add to a large mixing bowl.
2. Add the green chiles and olives.
3. Chop the green onions into small rings and add to the bowl.
4. Add vinegar and roasted garlic to taste.
5. Mix together fully and refrigerate for one hour to allow all the flavors to meld.
6. That's it!

Thursday, May 14, 2009

Guilt-Free Chocolate Smoothie


* 1 Large Frozen Organic Banana
* ¼ cup Organic Peanut Butter (just ground peanuts)
* 1 Tbsp Fresh ground Flax Seeds
* ¼ cup Organic Cocoa Powder
* 1 tsp Blackstrap Molasses (optional)
* 1 cup Unsweetened Almond Milk (or Soy, Rice, Coconut, etc.)


1. Freeze your own bananas! You can often find overripe bananas on sale at your local grocery store. Just peel them and put them into a freezer bag whole.
2. Grab one out whenever you’re ready and chop it up into about 1-inch pieces. Toss these into your blender.
3. Add your natural peanut butter (creamy works best).
4. Grind a heaping tablespoon of flax seeds in a coffee grinder and add those to the blender. These add lots of high quality fiber and a rich, smooth texture.
5. Add your cocoa powder—be sure it’s organic and unsweetened.
6. If you like to supplement your diet with a super green food like spirulina, feel free to add a serving into the smoothie, since the robust and delicious flavors of the banana, peanut butter, and cocoa will hide the taste.
7. A little blackstrap molasses adds even more dark, rich flavor and many vitamins and minerals.
8. Then just pour in about a cup of your favorite unsweetened vegetarian milk and blend everything together

Wednesday, May 13, 2009

Date Walnut Brownies


* 2 cups Walnuts
* 1 lb Pitted Dates
* ¾ cup Sorghum Flour
* 1 Tbsp Baking Powder—Aluminum Free
* ¾ cup Cocoa Powder
* 1oz Unsweetened Chocolate chips
* 2½ cups Almond Milk
* 1½ Tbsp Flax Seeds
* 1½ Tbsp Coconut Oil
* 1 Tbsp Vanilla extract
* 1 tsp Stevia with fiber (or ¼ tsp pure Stevia)
* ½ tsp Cinnamon


1. Preheat oven to 350º and grease a medium cake pan.
2. Grind the walnuts in a food processor. Add to your mixing bowl.
3. Use the food processor to chop the dates into a puree, and add them to the bowl.
4. Add the almond milk and coconut oil to the bowl and use a sturdy spoon or fork to blend until the dates are not clumped together.
5. Grind the flax seeds to a powder in a coffee grinder, and add to the bowl.
6. Add the remaining ingredients to the bowl and blend.
7. Pour into a greased cookie sheet and bake for approximately 25 minutes or until browned.

Pecan Pie Bars


Crumb crust:
* 2 cups Pecans or pecan pieces
* 1 Tbsp Coconut Oil
* ½ tsp Stevia
* ¼ tsp Cinnamon
* Dash Sea Salt

Pecan “pie filling”:
* 1 cup Almond Milk
* 8 oz Pitted Dates
* 1 Tbsp Coconut Oil
* 2 Tbsp Flax Seeds
* 1 cup Pecans or pecan pieces
* ¼ cup Sorghum Flour
* 1 tsp Baking Powder—Aluminum Free
* 1 tsp Stevia
* ½ tsp Cinnamon
* 1 tsp Vanilla extract
* Dash Sea Salt


1. Preheat oven to 350º .
2. Coat a baking pan with coconut or canola oil.
3. Grind 2 cups of pecans in a food processor. Add to your mixing bowl.
4. Add the rest of the crumb crust ingredients to the bowl and use a sturdy spoon or fork to blend everything together.
5. Spread the mixture over the bottom of your pan.
6. Check your dates one-by-one for pits—there will always be at least one or two left in a package of “pitted dates.”
7. Use the food processor to chop the dates into a puree, and add the dates to the bowl.
8. Add the almond milk and coconut oil to the bowl, and use a sturdy spoon or fork to blend until the dates are not clumped together.
9. Grind the flax seeds to a powder in a coffee grinder, and add to bowl.
10. Add your whole pecans or pieces and all the remaining ingredients to the bowl and blend.
11. Pour over your crumb crust and bake for approximately 25 minutes or until browned.

Tuesday, May 12, 2009

Coconut Brown Rice Pudding


* ½ cup Brown rice (preferably short grain)
* ½ cup Unsweetened shredded coconut (optional)
* 1 can Light coconut milk
* 1 cup Rice milk (preferably unsweetened)
* ¼ cup Honey (locally made is best)
* 1 tsp Cinnamon
* 1 tsp Ginger
* 1 tsp Vanilla extract
* ½ tsp Stevia (optional)
* Dash Sea Salt (optional)


1. Put all your ingredients into a medium saucepan and bring to a boil over medium-high heat.
2. As soon as you begin to see bubbles coming to the top, reduce your heat to low and stir until the liquid is gently simmering.
3. Cook uncovered for 1 hour. Stir with a whisk every 10-15 minutes.
4. After an hour, most of the liquid will be absorbed by the rice, and the rice will have a tender but chewy texture.
5. In the warmer months, you can allow the pudding to cool and then chill it in the refrigerator for at least an hour. When you’re ready to serve, just spoon it into a bowl or parfait dish and top with fresh fruit like bananas, peaches or pineapple.
6. In the cooler months of the year, I prefer to serve the pudding straight off the stove with raisins or dried cranberries. You can even add these in for the last 15 minutes of cooking time if you like them plump and juicy.

Notes about ingredients:

• Short grain brown rice has a better look and texture than long grain for pudding, and it has the same health benefits—high in fiber, vitamins, and minerals.
• Coconut milk contains saturated fat, but the short-and medium-chain fatty acids of coconut milk are easily and quickly assimilated by the body. Unlike the long chain fats of animal products, they are not as likely to be stored as fat in the body. And light coconut milk has much less fat than regular coconut milk.
• Unsweetened organic rice milk is a low-sugar, high nutrient alternative to regular milk, but almond and soy milk are healthy choices, too.
• Local honey is usually fresher and can help you with seasonal allergies.
• Cinnamon is great for blood sugar regulation, so feel free to add more if you enjoy a stronger cinnamon flavor.
• Ginger is great for your digestion, so adding it to desserts is a good idea.
• Stevia is an all natural sweetener with no calories.
• Sea Salt has a more robust flavor than regular salt, so you don’t need much of it.

Krinkly Kale Bacon Onions Garlic N Mushrooms


* 2 bunches kale ribs removed , shredded
* black pepper or smoked apple bacon
* 1 large red onion sliced into thin circles
* 10 or more porcini mushrooms, sliced thinly
* 3 cloves sliced garlic
* garlic bread
* flavored dipping olive oil


  1. Have ready an ice bath for cooked kale
  2. In a large pot boil salted water
  3. add kale
  4. cook until only tender (do not overcook)
  5. put in ice bath to retain color
  6. drain


  7. in a hot skillet place bacon that has been cut into bite size pieces
  8. as the bacon renders add
  9. circular sliced red onion pieces
  10. sliced garlic
  11. sliced porcini mushrooms
  12. place kale in a warmed bowl
  13. add all other ingredients
  14. gently fold in
  15. Serve hot with slices of garlic bread right from the oven

Monday, May 11, 2009

Power Salad Recipe


* 2 c romaine lettuce or spinach
* 1/2 red bell pepper
* 1 chopped tomato or 1./2 c cherry tomatoes
* 1/2 c broccoli
* 1/4 c onion
* 1 small apple
* 1 avocado
* 1/4 c walnuts
* 1/4 c raisins
* 1 clove garlic
* Salad dressing of your choice.


1. Chop all vegetables.
2. Rub the clove of garlic around a large bowl to coat.
3. Toss all ingredients, and enjoy.

Power Salad Recipe


* 2 c romaine lettuce or spinach
* 1/2 red bell pepper
* 1 chopped tomato or 1./2 c cherry tomatoes
* 1/2 c broccoli
* 1/4 c onion
* 1 small apple
* 1 avocado
* 1/4 c walnuts
* 1/4 c raisins
* 1 clove garlic
* Salad dressing of your choice.


1. Chop all vegetables.
2. Rub the clove of garlic around a large bowl to coat.
3. Toss all ingredients, and enjoy.

Sunday, May 10, 2009

Garlicky Kale Recipe


* One bunch of Kale
* 4 garlic cloves, minced
* 1/4 c vinegar
* 2 T olive oil
* salt and pepper


1. Wash and de-stem the kale. Cut into bite size pieces. In a skillet, heat 1 T of the olive oil. Add the kale and saute til limp. Set the kale aside in a bowl. Add the other tablespoon of olive oil to the pan and the garlic. Cook until the garlic is softened. Add the garlic to the kale. Add the vinegar, salt and pepper, and serve.

Awesome Healthy Raw Soup Recipe


* 1 chopped apple
* 1 clove garlic, minced
* 1 tsp minced ginger
* 1 c chopped tomatoes
* 1 c red bell pepper
* 2 c raw corn, cut off of the cob
* 1 c onion
* 2 cups fresh squeezed orange juice
* sea salt and pepper to taste


1. Mix all ingredients together.
2. Serve cold or at room temperature.

Saturday, May 9, 2009

Chocolate Almond Meringues

Serves 6


* 3 egg whites
* 1/8 tsp cream of tartar
* 2 tbsp cocoa powder
* 1/2 cup natural brown sugar
* 1/4 tsp almond extract


1. Preheat oven to 150°F (or lowest oven setting) and place oven rack in top third of oven. Line a cookie sheet with parchment paper.

2. Using a mixer, beat egg whites with cream of tartar until they form sti peaks. Sift cocoa powder and sugar into the egg white mixture and beat until combined. Stir in almond extract.

3. Place heaping tablespoonfuls of the batter, evenly spaced, onto the lined cookie sheet. Bake for 2 hours, turning the baking sheet halfway through baking time to ensure even drying.

4. Turn off oven and leave meringues to dry for an additional 2 hours or overnight. Serve at room temperature. (Meringues may be frozen for up to 1 month.)


* Calories: 77
* Total Fat: 0 g
* Carbs: 18 g
* Protein: 2 g
* Sugars: 17 g

Friday, May 8, 2009

Blueberry Watermelon Gazpacho


* 5 cups seedless watermelon, finely chopped
* 1 cucumber, peeled, seeded and finely chopped
* 1 1/2 cups fresh blueberries, washed and drained
* 1/3 cup red wine vinegar (or fruit-infused vinegar)
* 1 small jalapeño pepper, seeded and minced
* 1/2 medium red onion, chopped
* 1/2 yellow bell pepper, finely chopped
* 1/2 cup fresh cilantro, chopped
* Coarse sea salt and freshly ground black pepper (optional)
* 1 ripe avocado, thinly sliced (slice when ready to serve)


1. Purée 4 cups of seedless watermelon, half of the cucumber, blueberries and vinegar in a blender or food processor until smooth. Add jalapeño, red onion, yellow pepper and all but 1 tbsp of cilantro and run blender for a few more seconds to combine and purée.

2. Mix in remaining watermelon and cucumber. Add sea salt and pepper to taste. Store in fridge for up to 5 hours, which enhances the flavors.

3. Garnish with remaining cilantro and slivers of avocado before serving.


* Calories: 197
* Total Fat: 8 g
* Sat. Fat: 1 g
* Monounsaturated Fat: 5 g
* Polyunsaturated Fat: 1 g
* Carbs: 32 g
* Fiber: 7 g
* Sugars: 20 g
* Protein: 4 g
* Sodium: 9.5 mg
* Cholesterol: 0 mg


The sugar may be a bit high in this fruity gazpacho because of its abundant amounts of watermelon and blueberries, but these fruits also help it provide 127 percent of your daily requirement of vitamin C. Plus, those blueberries are antioxidant superstars!

Cumin Quinoa with Chickpeas & Scallions

Serves 4 to 6


* 2 cups quinoa
* 1 tbsp olive oil
* 3/4 tsp ground cumin
* 1 medium shallot, halved lengthwise and thinly sliced crosswise
* 2 tsp kosher salt, plus additional for seasoning, divided
* 3 cups gfcf chicken broth
* 2 cups cooked chickpeas
* 6 medium scallions, thinly sliced crosswise
* 2 tsp freshly squeezed lemon juice
* 1 tsp lemon zest
* Fresh-ground black pepper, to taste


1. Rinse quinoa and drain. Heat oil in a medium pot over medium heat. When it shimmers, add cumin and cook until fragrant. Add shallots, season to taste with additional salt and cook until just soft. Add quinoa and stir frequently until moisture evaporates and it makes a popping noise, about 5 minutes.

2. Add broth and 2 tsp salt, stir briefly and return to a boil. Cover, reduce heat to low, and simmer until quinoa absorbs liquid and grains are tender, about 15 minutes.

3. Stir in remaining ingredients until well combined, season well with salt and pepper to taste, and serve.


* Calories: 320
* Total Fat: 8 g
* Sat. Fat: 1 g
* Carbs: 50 g
* Fiber: 7 g
* Sugars: 3 g
* Protein: 15 g
* Sodium: 910 mg
* Cholesterol: 0 mg

Thursday, May 7, 2009

Lima Bean Supreme

Serves 6 (as a side dish) or 4 (as a meal)


* 1 1-lb pkg dried lima beans
* 1 small onion, chopped
* 2 tsp fresh garlic, minced
* 1 cup fresh parsley, chopped
* 1 28-oz can diced tomatoes with herbs
* 1 small can tomato paste


1. Soak beans in water overnight.

2. Preheat oven to 350°F.

3. Boil beans until soft, about 5 minutes (should be able to pierce with a fork.)

4. Once beans are boiled, mix them with remaining ingredients in a 9 x 12-inch Pyrex dish. If mixture seems dry, add 1 cup water.

5. Cover and bake for 1 hour, adding water if necessary as you bake.

NUTRIENTS per 1 cup serving:

* Calories: 110
* Total Fat: 0 g
* Sat. Fat: 0 g
* Carbs: 22 g
* Fiber: 6 g
* Sugars: 8 g
* Protein: 6 g
* Sodium: 590 mg
* Cholesterol: 0 mg

Avocado, Endive & Apple Salad with Grapefruit Vinaigrette

Serves 4


Grapefruit Vinaigrette
Makes 3/4 cup vinaigrette (including grapefruit segments).

* 1 ruby red grapefruit (about 10 oz)
* 2 tbsp extra-virgin olive oil
* 1 tsp honey
* 1 tbsp basil (about 4 basil leaves), thinly sliced
* 1/8 tsp kosher salt
* Fresh ground black pepper, to taste


* 2 Belgian endive, core removed and thinly sliced
* 1 crisp apple, julienned
* 2 radishes, thinly shaved
* 1/3 cup pomegranate seeds (about ¼ large pomegranate)
* 1/8 tsp kosher salt
* Fresh ground black pepper, to taste
* 1 ripe avocado


1. Make Grapefruit Vinaigrette: Cut skin from top and bottom of the grapefruit and set grapefruit on a cutting board so it stands upright on one of the flat ends. Remove skin and pith from grapefruit with a sharp knife, cutting to the flesh from top to bottom all the way around. Hold skinned grapefruit over a medium bowl and cut in a “V” to remove individual segments from between the visible membrane “walls.” Reserve juices in bowl as you cut, then squeeze remaining membrane to release the rest of the juice once all segments are cut free. Discard membrane. Cut segments crosswise into quarters. Whisk oil and honey into juice, then stir in grapefruit segments and basil. Season with salt and pepper.

2. Gently toss endive, apple, radishes and pomegranate seeds with grapefruit vinaigrette. Season with salt and pepper, to taste, and set aside.

3. Cut avocado in half and remove pit. Cut each side in half again, creating four quarters. Scoop flesh from skin with a large spoon. Thinly slice each quarter of avocado lengthwise and fan pieces onto four plates. Top avocado slices with about 1 cup salad and serve.

NUTRIENTS per 1½ tbsp vinaigrette, 1 cup salad and ¼ avocado:

* Calories: 250
* Total Fat: 15 g
* Sat. Fat: 2 g
* Carbs: 29 g
* Fiber: 13 g
* Sugars: 14 g
* Protein: 5 g
* Sodium: 180 mg
* Cholesterol: 0 mg

Wednesday, May 6, 2009

Baba Ganoush

Baba Ganoush is basically a roasted eggplant hummus.

1-2 medium eggplant, pierced in the skin with a fork, all around the outside
1-2 lemons, zested, juiced
1-2 garlic cloves (depending on how garlicky you like it)
1/2 cup sesame tahini
Sea Salt to taste
Extra virgin olive oil - optional

1. Preheat oven to 400.
2. Pierce the outside of the eggplants with a fork, all around the entire eggplant.
3. Put eggplants into a roasting dish, and place in middle of oven.
4. Roast until the eggplant gets shriveled in appearance.
5. Remove from oven, allow to cool, then cut eggplant open and scoop out the flesh. Put flesh into a food processor or blender.
6. Add lemon juice, zest and garlic in with eggplant and pulse to process.
7. Add in the sesame tahini and pulse to combine. Scrape down sides and add sea salt to taste.
8. Optional - add a tablespoon or 2 of extra virgin olive oil


  • 1 head cauliflower, cut into florets
  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 1 green pepper, chopped
  • 2 cloves garlic, chopped
  • 8 ounces canned tomatoes, chopped
  • Salsa to taste
  • Salt and pepper to taste

COOK THE CAULIFLOWER by steaming in a vegetable steamer or boiling in salted water, cooking to the 'al dente' stage where it's cooked through but not soft. Chop fine.

MEANWHILE in a large skillet, heat the olive oil on MEDIUM til shimmery. Add the onion and green pepper and cook, stirring often, until golden. Add the tomatoes and stir in. When the cauliflower is cooked, stir it in and continue to cook, breaking up the cauliflower and tomatoes with the edge of a spatula while stirring. After cooking awhile, stir in the salsa. Keep cooking, keep tasting, adding more salsa and salt and pepper as needed. The dish is 'done' when the liquid has cooked off, the salsa and seasoning are perfect, and the rest of supper is done too!

Per Cup: 92Cal; 3g Tot Fat; 0g Sat Fat; 0mg Cholesterol; 257mg Sodium; 15g Carb; 5g Fiber; 7g Sugar; 4g Protein; Weight Watchers 1 point

Tuesday, May 5, 2009

Quick squash soup

Cut up squash (leave skin on) and some garlic....roast em in the oven with olive oil for about 40 mins or until they are soft.

Scoop out the good stuff... put in a big pot with cut up tofu, roasted garlic, water, spices, sea salt, 1 white onion. Cook for 15 mins stirring...add 2 cups water and blend :) YUMMY

Grilled Vegetable Salad with Smoked Paprika Vinaigrette

  • 3/4 pound small new potatoes, quartered
  • One 16-ounce can chickpeas, rinsed and drained
  • 2 cloves garlic, coarsely chopped
  • 2 tablespoons plus 2 teaspoons red wine vinegar
  • 1 1/2 teaspoons sweet smoked paprika
  • 1/2 cup extra-virgin olive oil
  • Salt
  • 4 portobello mushroom caps (1 pound)
  • 3 zucchini (1 pound total), sliced lengthwise 1/2-inch thick
  • Pepper
  • 1/2 bunch fresh basil, leaves shredded and stems discarded

1. In a large pot of boiling, salted water, cook the potatoes until fork-tender, about 7 minutes. Drain and transfer to a large serving bowl. Add 1 1/2 cups chickpeas.
2. Using a blender, puree the remaining chickpeas, garlic, vinegar and paprika with 2 tablespoons water. Pour in the olive oil in a slow, steady stream, processing until combined; season to taste with salt. Pour 1/4 cup dressing over the potato mixture and toss.
3. Preheat a grill or grill pan to high. Brush some remaining dressing on the mushrooms and zucchini, then season with salt and pepper. Grill the zucchini for 1 minute per side and transfer to a cutting board. Grill the mushrooms gill side up for 2 minutes; rotate 90 degrees and grill for 2 minutes more, then flip and grill until slightly charred, about 1 minute more.
4. Chop the zucchini and mushrooms into 1/2-inch cubes and add to the potato mixture. Add the basil and season with salt and pepper; toss to combine. Serve with remaining dressing on the side.

Bean and Corn Salsa Recipe

  • 1 can corn
  • 1 can black eyed peas
  • 1 can black beans
  • 1 can green chilies
  • 1 can diced tomatoes
  • 1 bunch green onions
  • 1 green pepper
--drain all ingredients and dump in bowl

Add 1 bottle zesty Italian dressing (Kraft is gluten free) and let sit overnight, you may want to add a little lime juice and cilantro for your taste). Enjoy with gfcf corn chips!

Monday, May 4, 2009

Moroccan Spiced Chickpea Soup

  • 1/4 cup extra-virgin olive oil, plus more for garnish ( I only do 1 or 2 tablespoons and don't add any for garnish.
  • 1 large onion, medium diced
  • 6 to 8 cloves garlic, pressed
  • 1 teaspoon ground cinnamon
  • 1 teaspoon ground cumin
  • 1/8 teaspoon cayenne pepper
  • 1 heaping teaspoon sweet paprika
  • 1 (14.5-ounce) can chopped tomatoes
  • 3 (15-ounce) cans chickpeas, drained and rinsed well
  • 1 quart gfcf chicken broth
  • 1 teaspoon sugar
  • Kosher salt
  • Freshly ground black pepper
  • 1 (5-ounce) package pre-washed baby spinach
  1. Heat olive oil in a large pot over medium-high heat.
  2. Add onion and garlic and saute until the onions begin to turn translucent; lower heat if browning starts to occur.
  3. Add spices and saute a minute or so. Add tomatoes, chickpeas, broth, and sugar. Season with a couple pinches of salt and 10 grinds fresh pepper. Stir well.
  4. Chickpeas should be just covered with liquid. If level is shy, add some water so the chickpeas are just covered.
  5. Bring to a simmer, then lower heat to low and gently simmer for 45 minutes.
  6. Remove soup from heat. Use a potato masher to mash up some of the chickpeas right in the pot.
  7. Stir in the spinach and let heat through until wilted, just a couple minutes.
  8. Season again, to taste, with salt and pepper.
  9. Serve soup, drizzled lightly with extra-virgin olive oil, if desired.

Sunday, May 3, 2009


1/3 med baked sweet potato
2 egg whites
1/4 cup gfcf oats

Combine all ingredients in a small bowl. In a hot non-stick skillet form some of the mixture into a patty in the pan. Resist the urge to flip it over before it browns well on the down side or it will fall apart. It will still taste good, you will just have a pile instead of "cakes". Makes 3 or 4 pancakes.

Indian Chicken Coconut Curry

  • 2 pounds boneless skinless chicken breasts, cut into 1/2-inch chunks
  • 1 teaspoon salt and pepper, or to taste
  • 1 1/2 tablespoons vegetable oil
  • 2 tablespoons curry powder
  • 1/2 onion, thinly sliced
  • 2 cloves garlic, crushed
  • 1 (14 ounce) can coconut milk
  • 1 (14.5 ounce) can stewed, diced tomatoes
  • 1 (8 ounce) can tomato sauce
  • 3 tablespoons sugar
  1. Season chicken pieces with salt and pepper.
  2. Heat oil and curry powder in a large skillet over medium-high heat for two minutes.
  3. Stir in onions and garlic, and cook 1 minute more.
  4. Add chicken, tossing lightly to coat with curry oil.
  5. Reduce heat to medium, and cook for 7 to 10 minutes, or until chicken is no longer pink in center and juices run clear.
  6. Pour coconut milk, tomatoes, tomato sauce, and sugar into the pan, and stir to combine. Cover and simmer, stirring occasionally, approximately 30 to 40 minutes.

Saturday, May 2, 2009

Marinated Grilled Chicken Breast with Watermelon-Jalapeno Salsa


* 1 tablespoon chopped fresh oregano
* 1 tablespoon extra virgin olive oil
* 1 teaspoon chili powder
* 3/4 teaspoon ground cumin
* 1/2 teaspoon salt
* 3 garlic cloves, minced
* 4 (6-ounce) skinless, boneless chicken breast halves
* Cooking spray
* 2 cups (1/2-inch) cubed seeded watermelon
* 1 cup (1/2-inch) cubed peeled ripe mango
* 1/4 cup finely chopped red onion
* 2 tablespoons chopped fresh cilantro
* 2 tablespoons finely chopped seeded jalapeño pepper (about 1 small)
* 1 tablespoon fresh lime juice
* 1/2 teaspoon sugar
* 1/4 teaspoon salt


Combine first 6 ingredients in a large zip-top plastic bag. Add chicken to bag; seal. Marinate in refrigerator up to 4 hours, turning bag occasionally.

Prepare grill.

Place chicken on a grill rack coated with cooking spray. Grill 5 minutes on each side or until done. Combine watermelon and remaining ingredients. Serve watermelon mixture with chicken.

Nutritional Information

304 (25% from fat)
Fat: 8.3g (sat 1.8g,mono 4.1g,poly 1.4g)
Protein: 40.7g
Carbohydrate: 15.9g
Fiber: 1.5g
Cholesterol: 108mg
Iron: 1.8mg
Sodium: 540mg
Calcium: 44mg

Balsamic Chicken breasts

  • 4 boneless chicken breasts
  • Sea salt and pepper to taste
  • 2tbsp EVOO
  • 3 cloves garlic, minced
  • 2tbsp of rice flour
  • 1/4 cup Balsamic vinegar
  • 3/4 cup chicken broth
  • 8oz porcini mushrooms
Rinse the chicken and pat dry. Dredge the chicken in a mixture of flour, salt, and pepper; shake off any excess flour. Cook the fillets in the olive oil in a saute pan over medium-high heat for 3 minutes on 1 side or until brown. Add the garlic. Turn the chicken over; sprinkle with the mushrooms. Cook for 3 minutes, shaking the saute pan to redistribute the mushrooms so they will cook evenly. Stir in the balsamic vinegar and chicken broth. Cook, covered, over medium-low heat for 10 minutes, turning the chicken occasionally.

Friday, May 1, 2009

Texas Salsa

  • 1 cup each diced green & yellow & red peppers,
  • 1 cup diced onion,
  • 1 can (drained) white corn,
  • 1 can (drained) black beans,
  • 1 cup diced celery-chopped,
  • 1 cup sugar( can use 1/2 cup sugar-1/2 cup splenda) This is just to get the bite out of the apple cider vinegar.
  • 3/4 cup apple cider vinegar,
  • 1/2 cup olive oil,
  • salt & pepper to taste.
  • Can also add 1 can drained garbonzo beans.
  • Then to add some kick to it if you want, banana peppers to taste. The more bite you want the stronger or more you want to add.
This is more refreshing in the summer heat than regular salsa. You can was slice up zucchini up for "chips". Also think this would make a great marinade for chicken before grilling and adding on top while cooking.


8 ounces lentils (soaked as per packet instructions)
600 ml gluten free stock
1/2 teaspoon turmeric
1 ounce olive oil
1 onion (chopped)
1 yellow pepper (chopped)
3 garlic cloves (whole but peeled)
1/2 teaspoon chili powder
1/2 teaspoon ground cumin

1. Put the lentils, turmeric and stock in a saucepan and bring it to the boil. Then reduce the heat and simmer, uncovered, for 20 minutes. Most of the liquid should be absorbed.

2. In the meantime, melt the margarine in a saucepan and add the onion, yellow pepper, garlic, chilli powder, cumin, salt and pepper to taste. Fry until the onion is soft and starting to brown.

3. Take out the garlic and add the cooked lentils. Reduce the heat and simmer gently for about 5 minutes or so.

Come on in for a nice cup of coffee and a chat about my weight loss journey as well as all the healthy recipes I have found, including WW points and/or nutritional information if available. I am eating a vegetarian diet and concentrating on getting healthy and hopefully weight loss will follow. Thank to all my readers for their ongoing support.