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- Recipes -

Mulligatawny Risotto - Cuisine At Home, April 2009

Ingredients :

2 cups low-sodium vegetable broth
1 can coconut milk (14 oz.)
½ cup diced orange bell pepper
¼ cup diced onion
2 tsp. each minced garlic, fresh gingerroot, and jalapeno pepper
3 Tblsp. extra-virgin olive oil
1 Tblsp. curry powder
1/8 tsp. red pepper flakes
1 ½ cups dry Arborio rice
½ cup dry white wine
1 cup fresh spinach
1 cup halved grape tomatoes
1 Granny Smith apple, diced
1 Tblsp. unsalted butter
Kosher salt to taste

Combine broth and coconut milk in a saucepan over low heat, and keep mixture warm. Sauté bell pepper, onion, garlic, gingerroot, and jalapeno in 3 Tblsp. oil over medium heat until soft, 3-4 minutes. Add curry powder, pepper flakes and rice; stir and cook until vegetables and rice are coated with oil, 1-2 minutes. Add wine; simmer, stirring constantly, until liquid evaporates, about 2 minutes. Stir in ½ cup broth mixture; simmer until it’s completely absorbed. Continue adding broth mixture in ½ cup increments, stirring frequently and adding more broth only after previous addition is absorbed. Taste after 15 minutes of cooking; continue cooking until rice is firm but not chalky or chewy in center of grain. Remove from heat. Stir in spinach, tomatoes, apple, and butter; season with salt.

Lemon Cake - Makes 12 servings

Ingredients :

2 tablespoons butter (organic)
2/3 cup buttermilk (organic)
1 tablespoon grapeseed oil
1 ½ cups all-purpose flour (whole wheat or organic unrefined white wheat flour)
2 teaspoons baking powder
½ teaspoon baking soda
½ teaspoon sea salt
2 large eggs (free range, organic)
1 cup raw sugar (Turbinado)
2 teaspoons freshly grated lemon zest
1 tablespoon lemon juice
1 teaspoon vanilla extract

Lemon Syrup
1 cup sifted confectioners’ sugar, plus extra for dusting cake (optional) (organic)
½ cup lemon juice

1. To make cake: Preheat oven to 350°F. Coat an 8-inch Bundt pan (6-cup capacity) with cooking spray. Dust the pan with a little flour, shaking out the excess, and set aside.
2. Melt butter in a small saucepan over medium heat. Swirl the pan until the butter turns light brown, about 60 seconds. Combine the butter, buttermilk and oil in a small bowl; set aside.
3. Sift flour, baking powder, baking soda and salt into a bowl. Beat eggs and sugar in a mixing bowl until thick and pale, 3 to 5 minutes. Blend in lemon zest, lemon juice and vanilla. Alternately fold the dry ingredients and buttermilk mixture into the beaten eggs with a rubber spatula, beginning and ending with the dry ingredients.
4. Spoon the batter into the prepared pan and bake until a cake tester inserted in the center of the cake comes out clean, 30 to 35 minutes. Let the cake cool in the pan on a rack for 5 minutes. Invert onto the rack and set over a large baking sheet with sides. Let cool slightly.
5. To make syrup: Poke holes all over the cake with a wooden skewer or cake tester. While the cake is still warm, whisk together confectioners’ sugar and lemon juice in a small bowl and slowly spoon the lemon syrup over the cake, spooning any syrup that accumulates on the pan below back over the cake.
6. Shortly before serving, lightly dust the cake with confectioners’ sugar, if desired.

Tips: Prepare through Step 6; store covered at room temperature for up to 1 day.

Key Lime Coconut Cake - Gourmet Magazine, March 2009

Serves 8 Active Time: 20 min. Start to Finish: 2 hrs.

Ingredients :

1 cup sweetened flaked coconut
1 stick unsalted butter, softened (organic)
1 ¼ cups granulated sugar (raw sugar, turbinado)
1 Tbsp. grated Key lime zest (regular limes work as well)
2 large eggs (free range, organic)
1 3/4 cups self-rising flour (organic, King Arthur)
3/4 cup whole milk (organic)
¼ cup fresh Key lime juice, divided
1 cup confectioners sugar (organic)
1 Tbsp. rum (optional)

Preheat oven to 350 degrees with rack in middle. Generously butter a 9 by 2 inch round cake pan and line bottom with a round of parchment paper. Toast coconut in a small baking pan in oven, stirring once or twice, until golden, 8-12 minutes. Cool. Leave oven on. Beat together butter, granulated sugar, and zest with an electric mixer until fluffy. Beat in eggs 1 at a time. Stir together flour and ½ cup coconut (reserve remainder for topping). Stir together milk and 2 Tbsp. lime juice. At low speed, mix flour and milk mixtures into egg mixture alternately in batches, beginning and ending with flour. Spoon batter into pan and smooth top. Bake until golden and a wooden pick inserted into center comes out clean, 40-45 minutes. Cool to warm, then turn out of pan and discard parchment. Whisk together confectioners sugar, remaining 2 Tbsp. lime juice, and rum (if using) and pour over cake. Sprinkle with remaining coconut.

Cashew Salmon with Apricot Couscous -

Makes 4 Servings

Ingredients :

½ cup nonfat plain yogurt
3 scallions, sliced, greens and whites separated
2 tablespoons lemon juice
2 tablespoons chopped fresh cilantro
½ teaspoon ground cumin
3/4 teaspoon salt, divided
½ teaspoon freshly ground pepper, divided
1 tablespoon extra-virgin olive oil
½ cup chopped dried apricots
1 tablespoon minced fresh ginger
1 ¼ cups water
1 cup whole-wheat couscous
1 pound salmon fillet, preferably wild Pacific, skinned and cut into 4 portions
¼ cup chopped toasted cashews (see Tip)

1. Preheat grill to medium-high or position rack in upper third of oven and preheat broiler.
2. Combine yogurt, scallion greens, lemon juice, cilantro, cumin, 1/4 teaspoon salt and 1/4 teaspoon pepper in a medium bowl.
3. Heat oil in a large saucepan over medium heat. Add apricots, ginger, scallion whites and 1/4 teaspoon salt. Cook, stirring, until softened, about 2 minutes. Add water and bring to a boil over high heat. Stir in couscous. Remove from heat, cover and let stand until the liquid is absorbed, about 5 minutes. Fluff with a fork.
4. Meanwhile, rub salmon with the remaining 1/4 teaspoon each salt and pepper. If broiling, coat a broiler pan with cooking spray. If grilling, oil the grill rack (see Tip). Grill or broil the salmon until browned and just cooked through, about 3 minutes per side. Serve with the couscous, topped with the yogurt sauce and cashews.

To toast chopped cashews, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

Chickpea Salad

Makes 6 servings, 1 cup each

Ingredients :

1 7-ounce can chickpeas, rinsed
3 cups peeled, seeded and diced cucumber
2 cups halved grape tomatoes (or cherry tomatoes)
¼ cup crumbled reduced-fat feta cheese
¼ cup diced red onion
½ cup Creamy Dill Ranch Dressing (recipe follows)
Freshly ground pepper to taste

Place chickpeas, cucumber, tomatoes, cheese, onion, dressing and pepper in a medium bowl. Mix until coated.

Creamy Dill Ranch Dressing

Makes 1 1/4 cups

Ingredients :

1 small shallot, peeled
3/4 cup nonfat cottage cheese
¼ cup reduced-fat mayonnaise
2 tablespoons buttermilk powder (see Note)
2 tablespoons white-wine vinegar
¼ cup nonfat milk
1 tablespoon chopped fresh dill
¼ teaspoon salt
¼ teaspoon freshly ground pepper

With the food processor running, add shallot through the feed tube and process until finely chopped. Add cottage cheese, mayonnaise, buttermilk powder and vinegar. Process until smooth, scraping down the sides as necessary, about 3 minutes. Pour in milk while the processor is running. Scrape down the sides, add dill, salt and pepper and process until combined.

Cover and refrigerate for up to 1 week.

Look for buttermilk powder, such as Saco Buttermilk Blend, in the baking section or with the powdered milk in most supermarkets.

Savory Breakfast Muffins -

Makes 1 dozen muffins

Ingredients :

2 cups whole-wheat flour
1 cup all-purpose flour
1 tablespoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon freshly ground pepper
¼ teaspoon sea salt
2 organic, farm-fresh, free range eggs
1 1/3 cups organic buttermilk
3 tablespoons extra-virgin olive oil
2 tablespoons organic butter, melted
1 cup thinly sliced scallions (about 1 bunch)
3/4 cup diced Canadian bacon (3 ounces)
1/2 cup grated Cheddar cheese
1/2 cup finely diced red bell pepper

(Jan’s Note: I would leave out the bacon and instead use as much chopped fresh mushrooms or Kalamata or black olives. About 1/2 cup any olive tapenade would also be yummy.)

1. Preheat oven to 400°F. Coat 12 muffin cups with cooking spray.
2. Combine whole-wheat flour, all-purpose flour, baking powder, baking soda, pepper and salt in a large bowl.
3. Whisk eggs, buttermilk, oil and butter in a medium bowl. Fold in scallions, bacon, cheese and bell pepper. Make a well in the center of the dry ingredients. Add the wet ingredients and mix with a rubber spatula until just moistened. Scoop the batter into the prepared pan (the cups will be very full).
4. Bake the muffins until the tops are golden brown, 20 to 22 minutes. Let cool in the pan for 5 minutes. Loosen the edges and turn the muffins out onto a wire rack to cool slightly before serving.

Individually wrap in plastic and refrigerate for up to 3 days or freeze for up to 1 month. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.
Reheat & Run

Bake muffins on weekends and enjoy the leftovers for grab-and-go weekday breakfasts. Wrap leftover muffins individually in plastic wrap, place in a plastic storage container or ziplock bag and freeze for up to 1 month. To thaw, remove plastic wrap, wrap in a paper towel and microwave on High for 30 to 60 seconds.

Gluten-Free Mac 'n Cheese Alternative - Vegetarian Times Issue: April 1, 2008 p.78

Think of this recipe as a protein-packed, gluten-free alternative to mac ’n’ cheese.
Serves 8

Ingredients :

2 tsp. olive oil
1 medium leek, white and pale green parts halved and sliced (1 cup)
1/2 cup diced red bell pepper
1/2 cup diced green bell pepper
1 1/2 cups quinoa, rinsed and drained
2 cloves garlic, minced (2 tsp.)
2 large eggs
1 cup nonfat milk
1 1/2 cups grated Cheddar cheese (4 oz.), plus more for sprinkling, optional

1. Heat oil in medium saucepan over medium heat. Add leek and bell peppers; cover, and cook 5 minutes, or until tender. Stir in quinoa and garlic, and cook, uncovered, 3 to 4 minutes, or until quinoa grains turn opaque.
2. Add 3 cups water, and season with salt. Cover, reduce heat to medium-low, and simmer 3 to 4 minutes more, or until most liquid has been absorbed. Remove from heat, and let stand 5 minutes.
3. Preheat oven to 350°F. Coat 13- x 9-inch baking dish with cooking spray. Whisk together eggs and milk in large bowl. Fold in quinoa mixture and cheese. Transfer to prepared baking dish, and bake 30 to 35 minutes, or until browned around the edges and on top.

Miso Soba Noodle Soup - Jan Reckers

Serves 2 adequately; serves 1 generously (Be generous to yourself!)

Ingredients :

1 packet Miso soup
1 bunch out of 4-pack Soba (buckwheat) noodles
1 generous bunch fresh or frozen spinach
Fresh or powdered ginger (optional)

Add pasta to boiling water first, then spinach and ginger after about 5 minutes. Just before serving, reduce heat and add miso soup. Stir and let sit for 3 minutes. (Fresh spinach can be added at the very end.) Serve hot with crusty bread if desired, or on its own.

Hamburger Buddy -

(Do you have a die-hard Hamburger Helper fan? Try this to win them over to the Light side! Use Jako, Inc. local grass-fed beef - see links for info - and a natural health food store broth, or make your own.)
Makes 6 servings, about 1 1/3 cups each

Ingredients :

3 cloves garlic, crushed and peeled
2 medium carrots, cut into 2-inch pieces
10 ounces white mushrooms, large ones cut in half
1 large onion, cut into 2-inch pieces
1 pound 90%-lean ground beef
2 teaspoons dried thyme
3/4 teaspoon salt
¼ teaspoon freshly ground pepper
2 cups water
1 14-ounce can reduced-sodium beef broth, divided
8 ounces whole-wheat elbow noodles (2 cups)
2 tablespoons Worcestershire sauce
2 tablespoons all-purpose flour
1/2 cup reduced-fat sour cream
1 tablespoon chopped fresh parsley or chives for garnish

1. Fit a food processor with the steel blade attachment. With the motor running, drop garlic through the feed tube and process until minced, then add carrots and mushrooms and process until finely chopped. Turn it off, add onion, and pulse until roughly chopped.
2. Cook beef in a large straight-sided skillet or Dutch oven over medium-high heat, breaking it up with a wooden spoon, until no longer pink, 3 to 5 minutes. Stir in the chopped vegetables, thyme, salt and pepper and cook, stirring often, until the vegetables start to soften and the mushrooms release their juices, 5 to 7 minutes.
3. Stir in water, 1 1/2 cups broth, noodles and Worcestershire sauce; bring to a boil. Cover, reduce heat to medium and cook, stirring occasionally, until the pasta is tender, 8 to 10 minutes.
4. Whisk flour with the remaining 1/4 cup broth in a small bowl until smooth; stir into the hamburger mixture. Stir in the sour cream. Simmer, stirring often, until the sauce is thickened, about 2 minutes. Serve sprinkled with parsley (or chives), if desired.

Mediterranean Grain Salad - Everyday Food, Jan./Feb. 2009

Serves 1 Prep Time: 5 min. Total Time: 35 min.

Ingredients :

1/3 cup medium-grind bulgur
Coarse salt and ground pepper
1 cup grape tomatoes, halved
1/2 cup fresh parsley, chopped
1/2 small shallot, minced
1 Tablespoon red-wine vinegar
2 tsp. olive oil
1 oz. fresh goat cheese, crumbled

In a heatproof bowl, mix bulgur with ¼ tsp. salt and 1 cup boiling water. Cover, and let stand until tender but slightly chewy, about 30 minutes. Drain bulgur in a fine-mesh sieve, pressing to remove liquid; return to bowl. Add tomatoes, parsley, shallot, vinegar, and oil. Season with salt and pepper, and toss. Top with cheese.

"Cream" of Asparagus Soup - Vegetarian Times Issue: February 1, 2006 p.87

Puréeing an aromatic rice (such as basmati or jasmine) adds delicate flavor and creates a creamy, non-dairy soup base when blended with broth and veggies (in this case, asparagus) until smooth. This recipe also works well with 2 lb. broccoli—just reserve 1 cup florets to stir in at the end, the same way you add the asparagus tips.

Ingredients :

2 lb. asparagus
2 Tbs. olive oil
2 medium-sized onions, chopped (about 3 cups)
2/3 cup uncooked basmati or jasmine rice
2 low-sodium vegetable bouillon cubes
2 sprigs thyme

1. Trim ends from asparagus, and cut into 1/2-inch pieces, reserving tips. Set asparagus aside.

2. Heat oil in large pot over medium heat. Add onions, and sauté 5 minutes, or until soft. Stir in asparagus pieces, rice, bouillon cubes, thyme and 8 cups water. Reduce heat, cover and cook 30 to 35 minutes, or until rice is very tender. Remove thyme sprigs.

3. Transfer soup to blender or food processor in 2 batches (or use an immersion blender), and purée until smooth. Return soup to pot, and add asparagus tips. Simmer 1 to 2 minutes over low heat, or until asparagus tips are bright green and crisp-tender. Ladle soup into bowls, and serve immediately.

Braised Fish with Fennel and Tomato - Martha Stewart Living, Nov. 2008

Ingredients (Serves 4):

3 Tblsp. extra virgin olive oil
1/3 cup dry white wine
¼ cup water
1 med. Fennel bulb, halved, cored, and thinly sliced lengthwise
2 med. Tomatoes, cored and coarsely chopped (1 1/2 cups)
3-4 garlic cloves, peeled and thinly sliced
4 thin lemon slices
Coarse salt and freshly ground pepper
4 skinless fillets firm-fleshed fish, such as grouper, halibut, sea bass, or snapper

Pour the oil, wine, and water into a large skillet, then add the fennel, tomatoes, garlic, and lemon slices. Season with salt and pepper. Cover and bring to a boil over high heat, then simmer over moderate heat until the tomatoes begin to fall apart and the fennel softens, 12-15 minutes. Sprinkle both sides of the fish with salt and pepper and arrange fillets in the pan, partially submerging them in the sauce. Cover and simmer until fish is opaque throughout, 6-8 minutes (or 8-10 for thicker fillets). Spoon some of the braising sauce into a shallow bowl, then top with fish. Drizzle with olive oil, and sprinkle with pepper.

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
1/2 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
1/2 cup shredded part-skim mozzarella cheese (organic)
¼ cup finely shredded Parmesan cheese

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.

Look for shelf-stable gnocchi near other pasta in the Italian section of most supermarkets.

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