- Recipes -
7 Minute Meal: Buckwheat Noodles with Tuna, Lemon & Olive Oil - Jan Reckers
Ingredients :
2 bundles of 100% buckwheat (Udon) noodles (Use ½ or 1 bundle for single serving.)
1 can tuna packed in water
½ lemon
Extra Virgin Olive oil
Sea Salt
Capers (about 1-2 Tblsp. or to taste)
Green onions, chopped to taste
Parmesan cheese to garnish
Directions:
Boil the noodles according to package instructions (usually only takes about 3 minutes or so to cook). Add a pinch of salt to the cooking water and a drizzle of olive oil to keep noodles from cooking. Chop the green onions and drain the tuna. When the noodles are cooked, drain and reserve just a bit of the cooking water. Add the tuna to the noodles, but make sure the pot is off the heat. Add olive oil generously to taste and mix thoroughly. Add as many green onions as you like; stir in about 1-2 Tblsp. capers. Squeeze about ? lemon into the mix. Toss all together well and serve with a sprinkling of Parmesan cheese on top. Add fresh herbs (Thyme or Dill) if available.
Gnocchi with Chard & White Beans - (Makes 6 servings Under $2 a serving!!!)
Ingredients :
1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
1 16-ounce package shelf-stable gnocchi (see Tip)
1 medium yellow onion, thinly sliced
4 cloves garlic, minced
½ cup water
6 cups chopped chard leaves (about 1 small bunch) or spinach
1 15-ounce can diced tomatoes with Italian seasonings
1 15-ounce can white beans, rinsed
¼ teaspoon freshly ground pepper
½ cup shredded part-skim mozzarella cheese (organic)
¼ cup finely shredded Parmesan cheese
Directions:
1. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add gnocchi and cook, stirring often, until plumped and starting to brown, 5 to 7 minutes. Transfer to a bowl.
2. Add the remaining 1 teaspoon oil and onion to the pan and cook, stirring, over medium heat, for 2 minutes. Stir in garlic and water. Cover and cook until the onion is soft, 4 to 6 minutes. Add chard (or spinach) and cook, stirring, until starting to wilt, 1 to 2 minutes. Stir in tomatoes, beans and pepper and bring to a simmer. Stir in the gnocchi and sprinkle with mozzarella and Parmesan. Cover and cook until the cheese is melted and the sauce is bubbling, about 3 minutes.
Tip:
Look for shelf-stable gnocchi near other pasta in the Italian section of most supermarkets.
Tijuana Torta - (Makes 4 servings)
Ingredients :
1 15-ounce can black beans or pinto beans, rinsed (see Note)
3 tablespoons prepared salsa
1 tablespoon chopped pickled jalapeño
½ teaspoon ground cumin
1 ripe avocado, pitted
2 tablespoons minced onion
1 tablespoon lime juice
1 16- to 20-inch-long baguette, preferably whole-grain
1 ? cups shredded green cabbage
Directions:
1. Mash beans, salsa, jalapeño and cumin in a small bowl. Mash avocado, onion and lime juice in another small bowl.
2. Cut baguette into 4 equal lengths. Split each piece in half horizontally. Pull out most of the soft bread from the center so you’re left with mostly crust. Divide the bean paste, avocado mixture and cabbage evenly among the sandwiches. Cut each in half and serve.
Tip: Cover and refrigerate the bean mixture (Step 1) for up to 3 days.
Note: While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. Or, if you have the time, cook your own beans from scratch.
Fiesta Bean Dip - (Prescription For Dietary Wellness, Phyllis Balch)
Ingredients :
1 ½ c. pinto bean flakes or cooked, mashed beans of your choice
½ c. plain yogurt or sour cream mixed w/ taco seasoning to taste
Dash cayenne pepper
¼ c. chopped green onions
½ c. guacamole or fresh, mashed avocado
½ c. grated cheese
½ c. fresh diced tomatoes
3 Tblsp. Salsa
Directions:
On a plate, layer the ingredients in the order listed, beginning w/ the beans. Serve with corn chips.
Black Bean & Sweet Potato Chili - The Great American Detox Diet, Jamieson
My favorite chili recipe!
Ingredients :
2 Tblsp. Extra-virgin olive oil
1 med. red onion, chopped
1 red pepper, chopped
4 cloves garlic, minced
2 tsp. sea salt
1 large sweet potato, cut into ½ inch cubes
Zest & juice of 1 lime
1 can (28 oz.) diced tomatoes
4 cans (15 oz. ea.) black beans, rinsed & drained
1 Jalapeno pepper; seeded & chopped
1 Tblsp. Cumin
1 Tblsp. Chili powder
1 tsp. cocoa pwdr.
1 lime, cut into wedges
1 cup chopped cilantro leaves, washed & dried
Directions:
Warm the oil in a large pan over medium heat & add the onion, red pepper, garlic, & salt. Sauté until soft, about 4 min. Add the sweet potato & lime zest, cook 10-15 min. more, continuing to stir occasionally. Add the tomatoes, black beans, jalapeno, lime juice, cumin, chili powder, & cocoa, bring to a simmer, cover, & cook for 10 min. Serve over brown rice with lime wedges & cilantro.
Yield: 11 cups
Soba Soup with Spinach - Everyday Food, Jan./Feb. 2009
Serves 4 Prep Time: 15 min. Total time: 35 min.
Ingredients :
2 Tblsp. vegetable oil (substitute Grapeseed or sesame)
12 oz. shiitake mushrooms (stems removed)
4 scallions, white and green parts separated and thinly sliced
1 garlic clove, minced
1 Tblsp. peeled and minced fresh ginger
Coarse sea salt
2 cans (14.5 oz. each) reduced sodium chicken broth (make sure to use organic source – subst. vegetable or onion broth for vegetarian)
½ package (4.4 oz.) soba (Japanese buckwheat noodles)
1 bunch flat leaf spinach, torn2 Tblsp. fresh lime juice1 Tblsp. Soy sauce (use Bragg’s Liquid Aminos)
Directions:
In a large saucepan, heat oil over medium. Add mushrooms, scallion white, garlic, and ginger; season with salt. Cook, stirring occasionally, until mushrooms are tender, 6 minutes. Add broth and 3 cups water; bring to a boil. Add soba; reduce to a simmer, and cook 5 minutes. Add spinach; cook just until tender, about 1 minute. Add lime juice and soy sauce. Serve topped with scallion greens.
Smoky Refried Bean Soup - By Susan Voisin
This soup is so thick it's almost a chili. Use the minimum amounts of chipotle chili powder and hot sauce to make this a mild dish or add more to make it as hot as you dare.
Ingredients :
1 large onion, chopped
3 - 4 cloves garlic, minced
1 green bell pepper, chopped
1 1/2 cups vegetable broth
1 14-ounce can diced fire-roasted tomatoes
1 15-ounce can fat-free refried beans
1 15-ounce can black beans, drained
1 cup frozen corn kernels
1 teaspoon cumin
1 1/2 teaspoon smoked Spanish paprika
1/8 - 1 teaspoon chipotle chili powder (to taste)
1 teaspoon hot sauce (or to taste)
1/2 teaspoon Mexican oregano (or 1 tsp. regular oregano)
salt and pepper, to taste
Directions:
Heat a large, non-stick pot and sauté the onion until it begins to brown, adding a little water if necessary to prevent sticking. Add the garlic and bell pepper and cook for one more minute. Add all the remaining ingredients and cook until the flavors blend, 20-30 minutes.
Serving suggestion: Garnish with fresh tomato salsa and serve with baked tortilla chips and a large salad.
Red-Leaf Salad with roasted sweet potatoes - Everyday Food, Jan./Feb. 2009
Serves 4 Prep Time: 15 min. Total Time: 40 min.
Ingredients :
2 sweet potatoes, peeled and cut into 1-inch chunks
1 medium red onion, quartered
2 Tblsp. olive oil
Coarse salt and ground pepper
1 package (10 oz.) frozen cut green beans, thawed
1/3 cup walnuts
1 cup plain yogurt
2 Tblsp white-wine vinegar
1 garlic clove, crushed through a garlic press
1 head (10 oz.) red-leaf lettuce, torn into bite-size pieces
Directions:
Preheat oven to 450 degrees. On a large rimmed baking sheet, toss together sweet potatoes, onion, and oil; season with salt and pepper. Roast until sweet potatoes are tender, about 20 minutes. Add green beans and walnuts to sheet; toss. Roast until green beans are tender, about 5 minutes. Meanwhile, in a small bowl, whisk together yogurt, vinegar, and garlic; season dressing with salt and pepper. Top lettuce with roasted vegetable mixture; drizzle with dressing.
Angel Delights - www.eatingwell.com
Makes about 4 dozen cookies
Ingredients:
¼ cup unsalted butter (organic)
1 cup sugar in the raw
1 ½ cups chopped pitted dates (8 ounces)
? teaspoon sea salt
1 teaspoon vanilla extract
2 cups toasted rice cereal, (natural)
1 cup shredded coconut
Directions:
1. Combine butter, sugar and dates in a large saucepan. Cook, stirring constantly, until the butter is melted, the sugar is no longer white and the dates are mostly melted, 8 to 15 minutes. The mixture should be a shiny, brown sticky mass. Remove from the heat.
2. Add salt, vanilla, cereal and coconut; stir well to combine.
3. When cool enough to handle, squeeze and roll the mixture into 1-inch balls. Place on a wax paper-lined baking sheet. Refrigerate until chilled.
Tips:
Cover and refrigerate for up to 1 week.
Salmon with Mustard Maple Sauce
Everyday Meals, Gourmet Magazine - Serves 4, 20 min. prep/cooking time
Ingredients:
4 (6- to 7-oz.) pieces center-cut salmon fillet (1 ¼ inches thick), skinned
1 Tblsp. Grapeseed oil
3 Tblsp. Water
2 Tblsp. Dijon mustard
2 Tblsp. Pure maple syrup
2 garlic cloves, finely chopped
2 tsp. mustard seeds
¼ cup chopped scallion greens
Directions:
Pat salmon dry and season with salt and pepper. Heat oil in a 12-inch nonstick skillet over moderately high heat until hot but not smoking, then sauté salmon in 2 batches, starting with skinned sides up and turning over once, until just cooked through, 6 to 9 minutes per batch. Transfer to a platter and keep warm, covered. Remove skillet from heat and cool 1 minute. Whisk in remaining ingredients and salt and pepper to taste. Pour sauce over salmon.
Spicy Red Lentil Soup
Vegetarian Times Issue: October 1, 2006 p.60 (Serves 6 )
Vegan
Red lentils soften up quickly when cooked, which makes them great for thickening soups. Tamarind paste has a sweet-sour flavor and can be found in Indian groceries or high-end supermarkets.
Ingredients:
1 cup red lentils
1 tsp. sea salt
1 15-oz. can diced tomatoes
2 Tbs. minced fresh ginger
1 Tbs. vegetable oil (use grapeseed or olive oil)
2 cloves garlic, minced (2 tsp.)
1 15-oz. can light, unsweetened coconut milk
1 Tbs. tamarind concentrate or paste, optional
1 Tbs. ground coriander
1 tsp. ground cumin
1 tsp. turmeric powder
1 small jalapeño, stemmed, seeded and minced
1/4 cup chopped cilantro
Directions:
1. Combine lentils, salt and 5 cups water in large saucepan. Cover, and bring to a boil. Reduce heat, and simmer, partially covered, 20 to 25 minutes, or until lentils are tender. Blend lentils with whisk for rustic texture, or purée in food processor for creamier feel.
2. Purée tomatoes and ginger in blender or food processor until smooth. Set aside.
3. Heat oil in large pot over medium heat. Add garlic, and cook 30 seconds, or until just golden, stirring often. Add tomato mixture, coconut milk, tamarind if desired, coriander, cumin, turmeric and jalapeño. Simmer 15 minutes, stirring occasionally.
4. Stir in lentils, and simmer, partially covered, 20 minutes. Season with salt and pepper. Sprinkle with cilantro, and serve.
HONEY-PECAN SQUARES
Makes about 9 squares
Here, honey replaces corn syrup in a pecan-pie-like filling for bar cookies.
Ingredients:
Crust:
1 pkg. graham crackers (1/3 lb.)
1/4 cup honey
2 Tbs. butter, cut into small pieces
Filling
1 1/2 cups pecan halves
4 large eggs (organic, free range, local)
1 cup honey
2 Tbs. butter, melted
1 tsp. vanilla extract
1/8 tsp. sea salt
Directions:
1. To make Crust: Preheat oven to 325°F. Coat 9-inch square baking pan with cooking spray. Pulse graham crackers several times in food processor until fine. Add honey and butter, and blend until crumbly. Press into prepared pan, making crust come 3/4 inch up sides of pan. Bake 10 minutes.
2. To make Filling: Spread pecans on baking sheet. Bake 5 to 7 minutes, or until toasted. Whisk eggs in large bowl, then whisk in honey, butter, vanilla, and salt. Spread pecans over crust, then pour egg mixture over pecans. Bake 25 to 30 minutes, or until filling is set and puffed around edges. Cool before cutting into squares. Store in refrigerator.
Roasted Yam and Apple Salad
Bon Appetit, Oct. 2008
SERVES 8-10
Ingredients:
Vinaigrette:
2 ½ Tblsp. apple cider vinegar
1 Tblsp. mild Indian curry paste
2 ¼ tsp. honey
¾ tsp. Dijon mustard
½ cup vegetable oil
Salad:
Nonstick vegetable oil spray
3 lbs. yams (red skinned sweet potatoes), peeled, cut into 1- to 1 ¼ -inch cubes
2 Tblsp. vegetable oil
1 Tblsp. cumin seeds
1 Tblsp. Asian sesame oil
1 tsp. salt
3 large Fuji or Gala apples, cored, cut into 1- to 1 ¼ - inch cubes
2 cups stemmed green grapes
1 cup dried cranberries
½ cup almonds, toasted, chopped
Directions:
Vinaigrette:
Whisk first 4 ingredients in medium bowl. Gradually whisk in oil. Season to taste with salt and pepper. Do ahead: Can be made 4 days ahead. Cover and chill.
Salad:
Preheat oven to 375 degrees. Spray large rimmed baking sheet with nonstick spray. Mix yams and next 4 ingredients in large bowl. Spread out on prepared sheet in single layer. Roast until yams are tender and lightly browned on some edges, about 1 hour. Cool to room temperature. Do ahead: Yams can be made 2 hours ahead. Let stand at room temperature. Place apples, grapes, and cranberries in very large bowl. Add yams to bowl, scraping in any juices from baking sheet. Add vinaigrette to salad; toss gently to coat. Transfer to large platter. Sprinkle almonds over and serve.
Rutabaga & Sweet Potato Soup
The Seasonal Detox Diet, L’Esperance
Ingredients:
1 C. onion, diced
1 C. mushrooms, sliced
2 ½ C. water or broth
2 sweet potatoes (medium, quartered)
2 organic white potatoes (medium, quartered)
1 ½ C. rutabaga, diced
3 bay leaves
2 tsp. (1 tsp. dry) fresh rosemary
1 ½ tsp. cumin seeds
1 T. (1 tsp. dry) turmeric
¾ C. fresh parsley, chopped
2 carrots (medium, sliced)
¾ C. celery, diced
1 apple (small, diced)
2 C. fresh apple juice (no sugar added)
garnish with fresh garlic, tamari, or flavored oil
Directions:
In a stainless steel soup pot, simmer the onion and mushrooms with ¼ cup water or broth until softened and lightly browned (15-20 minutes). Add the remaining water or broth, potatoes (do not peel), rutabaga, bay leaves, rosemary, cumin, and turmeric. Bring to a boil, cover and simmer until potatoes are soft, then add the parsley, carrots, and celery. Simmer for 5 more minutes and turn off the heat. Add the apple and apple juice, cover tightly and let stand for 20 minutes to meld the flavors. Garnish each bowl with a bit of
fresh garlic and tamari or flavored oil, if desired. Serves 5.