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Welcome to our recipes section, where you will find healthy and delicious creations for every occasion. If you don't have the time to make a meal, then simply buy fat free soups, salad mixings, your choice of a fat free salad dressing, and a variety of fruits. We love to eat soup, salads, fruits and raw vegetables. They are good for you, fill you up, and are inexpensive and easy to prepare.

Happy cooking!

Low Fat Scrambled Eggs

2 eggs
1 tablespoon 2% fat milk
1 dessertspoon quark (or cottage cheese)
1 level tablespoon snipped chives
Salt and pepper

Beat eggs in a bowl with s and p-. Place small saucepan over gentle heat, add milk to
moisten the pan, add eggs and stir briskly with wooden spoon. Add quark or cottage
cheese when still one quarter is liquid and continue stirring. Add chives and serve.

Serves 1.

Muesli With Pear And Blueberries

2 cups of muesli from the store
1 1/2 cups pear juice
2 pear, skin left on and grated
1/2 cup fat free yogurt or soy milk
4 Tbs toasted chopped almonds
1/2 cup blueberries

Put the muesli in a bowl with pear juice and leave to soak for 1 hour, or overnight, in the fridge. Add grated pear and yogurt and mix well. Spoon the muesli into serving bowls and top each with toasted almonds and blueberries.

Raspbery And Strawberry Smoothie

Raspberries

4 large strawberries
1/4 cup raspberries
1/2 oz plain yogurt, fat free
1/2 cup skim milk
4 large ice cubes

Place all ingredients in a blender and blend until smooth. Pour into a tall glass. Makes one smoothie.

Mango And Banana Sunrise Drink

8 fl oz orange drink
1/2 cup chopped mango
1/2 ripe banana
2 Tbs fat free yogurt

Place all ingredients in a blender and blend until smooth. Serves 1–2.

Hummus

6 tablespoons of toasted sesame seeds
a little less than 1 bag of chick peas (boiled for 1 1/2 hours) or 2 cans of garbanzo beans
3 cloves garlic (to taste)
6 little stalks parsley
4 tablespoons olive oil
1 lemon

Put parsley, sesame seeds, garlic, olive oil, and lemon into food processor. Add beans (with a little of
the water), then blend again.
Lemony Lentil Soup

This hearty and substantial soup sparkles with healthful ingredients rich in B vitamins,
minerals and fiber. Omitting frying the onions, garlic or cilantro is a wise healthy option.

8 oz green lentils, picked over and rinsed
40 fl oz water
1 red onion peeled and finely chopped
9 oz potatoes, rinsed, gently scraped, but into 1 inch cubes
6 leaves chard or silver beets
1/2 tablespoon extra virgin olive oil
2 oz fresh cilantro, rinsed and finely chopped
4 cloves garlic, peeled and finely crushed
1 teaspoon salt
1/4 teaspoon black pepper
4 tablespoon fresh lemon juice


(Toasted whole meal pita bread cut in small squares, optional!)

In a large pot combine lentils and water, bring to boil, add onions, potatoes, silver beet
and oil, return to boil, reduce heat to medium, cover and simmer for 10 mins. Add the
cilantro and garlic, season with the salt and black pepper, stir, bring back to the boil,
cover and simmer over medium-low heat for 15 ins or longer or until lentils are soft.
Remove from heat, stir in lemon juice and serve in large soup bowl with toasted pita
bread, if desired.

Soup is a marvelous way to eat healthily, as it can be prepared in advance. I always
feel after a bowl of soup that I have eaten something filling and hot, which is somehow
more satisfying than just nibbling on a lettuce leaf! Here are a couple of my favorite
soup recipes. They can be easily incorporated into family meals, men tend to love soup,
and I had great success serving these to in Scotland, where hungry men would descend
for dinner after a snowy day in the outdoors, starving!

Lentil Soup

1 tablespoon oil
1 chopped onion
2 teas cumin
7 oz red lentils
2 pints vegetable stock
24 fl oz boiling water
3 carrots peeled and grated
1 tsp lemon juice
2 tablespoon parsley

Sauté onion and cumin in oil 2 mins. Add lentils, stock and water. Bring to boil. After 5
mins add carrots. Simmer until lentils cooked. Puree in blender, adjust seasoning. Add
lemon juice and parsley and serve.

Arugula And Potato Soup

1 oz oil
1 onion finely chopped
1 lb potatoes, scrubbed, peeled, diced
2 pints vegetable stock
5 oz arugula
Salt and pepper

Sweat onion in oil until soft. Add potato and sweat further 5 mins. Add stock, season and
bring to boil. Simmer until potatoes are soft. Add chopped arugula and simmer 2 -3
mins. Remove from heat, puree in blender until smooth. Return to rinsed out pot and
reheat. Adjust seasoning and serve with shredded arugula on top.

Quick And Healthy Vegetable Soup

Spray an 8 qt. pot with Pam.
Sauté 1 chopped onion and 1 chopped bell pepper (buy it pre-chopped for quicker prep)
Add 2 15 oz cans of seasoned chopped tomatoes.
Add 1 carton vegetable broth
1 can low-sodium mushroom soup (optional)
Add 1 package shredded cabbage
Add 1 package baby spinach
Add 1 cup of French green beans
Add 4 cups of filtered water
Season with 1/4 teaspoon each fresh ground pepper, red pepper flakes, and summer savory (or
whichever herbs you like)

Cover and simmer for one to two hours. That is the basic recipe. Feel free to be creative and add other
veggies. Buy a bag of mixed cauliflower, broccoli, and carrots, and add half the bag. For a heartier
soup, add 1 cup of lentils or mung beans and/or 1 diced potato. Cover and refrigerate in Tupperware.
Stays fresh for one week.
Lemon Grass Soup

4 heads fennel, tops removed, chopped
2 packages lemon grass
4 cloves garlic, pressed
1 small head (2 tablespoons) ginger, chopped thin
1 lb catfish (chopped in chunks
1 to 2 teaspoons of salt (to taste)
1/2 pot water
1/2 jalapeno

Boil water with garlic, lemon grass and ginger for 40 minutes. Add salt. Add 1 chunk of jalapeno. Rub
finger on it and taste it first to see if it is hot. If so, add for only 1 or 2 minutes. If not, add more. Taste
the soup to see if it is too spicy. Remove Jalapeno. Remove lemon grass. Chop fennel and add to
soup. Wait for water to boil again, then add catfish. Boil for 5 minutes. Turn off and cover. Double
recipe for a big pot of soup.
Full Of Beans Soup

1 lb 8 oz ripe tomatoes, halved
2 tablespoons chopped fresh basil leaves
3 crushed garlic cloves
14 oz canned mixed beans, drained and carefully rinsed
4 oz canned red kidney beans, drained and rinsed
12 fl oz vegetable stock
Salt and pepper
More fresh basil leaves for garnish


Put halved tomatoes in roasting tin, cut side up, sprinkle with basil and garlic, season
well with salt and pepper, place under hot broiler 10 mins until softened. When slightly
cooled, puree them in a blender. Add mixed and red kidney beans and puree with
tomatoes, not totally smooth, the soup should have a chunky texture. Transfer to
saucepan, add stock, bring to boil, season and serve sprinkled with shredded basil leaves.

Hauser Broth

Gayelord Hauser was a pioneering naturopath during the golden era of Hollywood. Film
stars beat a path to his door for his fasting regime. The following soup was his energy
booster.


6 oz carrots
3 celery stalks, chopped with leaves
4 oz fresh spinach chopped finely
2½ pints water
1 tablespoon runny honey
2 tablespoon tomato puree
1 tablespoon finely snipped chives


Put carrots, celery and spinach in saucepan with the water. Simmer 30 mins. Add honey
and tomato puree and cook for 5 mins more. Puree in blender until smooth. Add salt and
pepper and sprinkle with chives to serve.

Spiced Roasted Butternut Squash And Carrot Soup

1 butternut squash, peeled and seeded
5 peeled carrots
Chili oil
Salt and pepper
1 finely chopped red onion
2 pints vegetable stock


Preheat oven 400F. Chop squash and carrots, place in roasting tin, drizzle with chili oil,
season with salt and pepper. Roast for 30 mins. Meanwhile sweat onion in a little more
chili oil. Puree vegetables and stock together in blender, this will have to be done in
batches, return to saucepan, reheat and season well with salt and pepper.

Zucchini Soup With Fresh Mint

6 large fresh zucchini, topped and tailed and cut into large chunks
1 onion, chopped
2 large bunches of fresh mint
Salt and pepper
4 pints water


Bring zucchini, onion, water and one bunch of mint in large pot to boil and simmer 20
mins. Add salt and pepper and the second bunch of mint, puree in blender until smooth.

Eggplant Soup

2 large eggplants
1 red onion
3 garlic cloves
2 tablespoons olive oil
Salt and Pepper
2 pints vegetable stock


Bake eggplant in very hot oven until blackened and charred. Place in plastic bag for 20
mins (this makes slipping the skin off much easier). Chop eggplant flesh and lightly stew
in oil with onion and garlic for approx 15 mins. Season with s and p, add stock and
gently simmer 10 - 15 mins covered. Puree in blender, serve very hot.

Tuna Fish And Cannellini Bean Salad

1 cans tuna fish (in water) drained
1 bunch arugula
2 cans cannellini beans, rinsed and drained
6 oz French beans, trimmed, blanched and refreshed
1 bunch spring onions, washed, trimmed and finely cut on diagonal
Salt and pepper

Dressing:
4 tablespoons olive oil
2 teas grainy mustard
Grated zest and juice of 1/2 lemon
Salt and Pepper

Make dressing and season well. Toss tuna fish and arugula together. Add dressing to
beans and spring onions, mix well. Add to tuna and arugula and stir together gently.

Spring Salad With Pecans, Pears And Raisins

This versatile recipe can be a complete dinner or a side dish with grilled chicken or fish.

4 oz pecans
3 pears, cored and thinly sliced
Juice of 1/2 lemon
1/2 fl oz olive oil
3 oz raisins (golden)
5 tablespoon red wine vinegar
2 small butter lettuce
1 cup fresh watercress sprigs
2 tablespoon light sour cream
2 tablespoon water
Salt and pepper
1 cup butter lettuce


Preheat oven 400. Roast pecans in dish 8mins until toasted and crisp. Combine pears,
lemon juice, 1 tablespoon of oil in large bowl and toss gently. Combine raisins and
vinegar in small saucepan and bring to the boil. Remove, rest for 1 min, drain. Add
raisins, pecans, lettuce and watercress to pears. Combine sour cream, remaining oil,
water, remaining vinegar and mix until smooth. Season with salt and pepper. Pour
dressing over salad and toss to combine. Scatter with bibb lettuce.

Feta And Herb Lentil Salad

6 oz green lentils
1 bay leaf
8 oz green beans, topped and tailed
2 small carrots, finely diced
1 stick celery, finely diced
3 tablespoon fresh parsley, chopped
4 tablespoon fresh chives, chopped
2 teaspoons fresh lemon thyme, chopped
1 tablespoon fresh mint chopped
3 tablespoons extra virgin olive oil
Juice of 1 lemon
Salt and Pepper to taste
2oz fresh Feta cheese, crumbled


Wash lentils and place in a saucepan with bay leaf and 15 fl oz water. Bring to boil,
cover and simmer 25 mins or until lentils are tender. Tip into strainer; discard bay leaf
and leave to drain 5 mins. Spread lentils on a plate to cool. Bring another pan of water to
the boil, add beans and cook 7 mines or until tender. Remove with slotted spoon. Drop
diced carrot and celery into the boiling water for 1 min. Drain and cool. Place the
chopped herbs in a small bowl with olive oil and lemon juice and season to taste. Finely
slice beans into small rounds and add to dressing, along with the lentils, diced vegetables
and crumbled Feta cheese.

Avocado And Pine Nut Salad

1 lettuce
2 avocados
8 tomatoes quartered
2 yellow peppers sliced
Handfuls of fresh basil leaves, alfalfa spouts, radishes
4 tablespoon olive oil
3 oz pine nuts, toasted
Lemon juice


Wash lettuce, drain, separate leaves, and slice if too large. Place in large bowl with
avocados, tomatoes, peppers, and basicl. Add lemon juice to prevent avocado
discoloring. Decorate with alfalfa sprouts and radishes. Drizzle with oil and sprinkle
with pine nuts.

Sweet Potato With Beetroot Salad

Roast a large sweet potato in the oven for 30 mins whilst you prepare the salad.
2 lbs fresh beetroot
2 tablespoons cider vinegar
1 cucumber, finely sliced
2 tablespoons sesame seeds, lightly toasted
4 tablespoons alfalfa sprouts


Scrub beetroot well, trim stalks and steam for 20 mins. Allow to cool then cut in
quarters and arrange on serving plate with the cucumber. Pour over vinegar, sprinkle
with sesame seeds and alfalfa, serve with chopped sweet potato.

Zucchini, Fennel, Apple And Asparagus Salad

4 medium zucchini
3 heads fennel
24 asparagus spears, trimmed, blanched, refreshed
2 large handfuls assorted salad greens (watercress, Arugula, chicory, Romaine, etc)
4 apples
Handful alfalfa sprouts for garnish
Dressing: 7 fl oz apple juice (organic)
6 tablespoon Balsamic vinegar
Salt and pepper to taste
4 fl oz olive oil


Make dressing, place apple juice and vinegar in small pan and cook to reduce to about
one quarter of its volume. Season, leave to cool, mix in oil.


Using potato peeler, peel ribbons from zucchini, discarding soft seedy part at center.
Thinly slice fennel into rings. Cut asparagus spears at an angle into short lengths. Divide
half the greens between 4 plates and put the rest into a large bowl. Quarter apples and
remove core, then finely slice them, add to bowl with remaining ingredients, add two
thirds of the dressing. Toss well and divine between 4 plates. Drizzle over remaining
dressing.

Chinese Style Salad

1 zucchini
1/2 cucumber
1/2 red or yellow pepper
1 carrot
2 spring onions, sliced
handful of bean sprouts
green salad leaves
Dressing:
1 tablespoon wheat free tamari sauce
1 teaspoon sesame oil
2 tablespoons water
1 clove garlic, crushed


Cut zucchini, carrot, peppers and cucumber into long thin strips. Toss with sliced spring
onions and rinsed bean sprouts. Mix together dressing ingredients and drizzle over salad.

Serves one.

Thai Salad

12 oz cooked turkey, chopped
4 tablespoon Thai fish sauce
4 tablespoon limejuice
3 tablespoon baker’s sugar
1 red chili seeded and finely sliced
4 spring onions finely sliced on diagonal
1/2 red onion finely sliced into half rings
Salad: shredded Iceberg lettuce
Small bunch fresh cilantro
1/2 cucumber seeded and diced

Place turkey in bowl. Mix fish sauce, lime juice and sugar together. Add chili and
onions and pour over turkey. Mix well and leave to marinate for up to 30 mins. Mix
together the lettuce and cilantro and arrange on four plates. Scatter over cucumber.
Spoon over turkey and dressing and serve.

Chili Roasted Butternut Squash Salad

1 large butternut squash seeded and cut into wedges
2 red onions peeled and cut into wedges
2 tsp. chili flakes
5 tablespoons olive oil
Salt and pepper
4 Portobello mushrooms thickly sliced
7 oz salad leaves
Dressing:
3 Tbs. olive oil
1 tablespoon Balsamic vinegar
Shaved parmesan cheese for garnish

Preheat oven 425. Place squash skin side down and onions in roasting tin.
Sprinkle chili flakes, 3 Tbs. olive oil, salt and pepper. Roast 40 mins. Meanwhile sauté
mushrooms in remaining oil until just cooked. Make dressing. Divide salad leaves
between four plates, arrange squash and onion on top, pile on mushrooms, and sprinkle
over dressing. Garnish with the shaved cheese if using.

Easy Cranberry, Hearts Of Palm Salad

This yummy salad recipe comes to us from customer Joan Bookman. We hope you like it as much as we do.

1 cup dried cranberries
1 can salad sliced heart of palm (drained)
1/2 cup nuts (pine nuts, pecans, walnuts, OR sunflower seed)
grape tomatoes
1 bag prepared lettuce (DelMonte, etc. found in the produce section)
Optional:
1 cup low fat or fat free cheese

Mix all ingredients in a salad bowl. Use any low fat or fat free dressing. I like to use a balsamic dressing on mine. Walden Farms has a great tasting one with no calories.

This is easy because the only preparation is putting everything in a bowl.

Sesame Asian Slaw

1/2 head Green Cabbage
1/2 package of Fresh Baby Spinach - 2 oz.
4 tablespoon Sesame Seed Oil
5 tablespoon Garlic Flavored Vinegar
1 teaspoon Mrs Dash Original or seasoning of your choice (salt, garlic
powder, onion powder)
1/2 teaspoon Ground Black Pepper
4-6 teaspoons of Sugar Substitute or Agave Nectar
1/2 onion slivered (optional)

Slice cabbage and mix with all ingredients in bowl.
Taste great served COLD or ROOM Temperature!

Recipe submitted by Diana H.

Fattoush (middle Eastern Salad)

This literally translates as Bread Salad, but we could rename it Fittoush by leaving out the bread! The
fresh ingredients, delicious dressing and most importantly the spice SUMAC conspire to
make this as healthy and delicious a salad as you could imagine.


1 clove garlic peeled
1 1/4 tsp salt
4 tablespoons lemon juice
4 tablespoons extra virgin olive oil
1tablespoon sumac (sometimes called Sumak)
10 oz ripe tomatoes, rinsed and chopped into 1/2 inch cubes
5 large spring onions, trimmed rinsed, thinly sliced
2 cauliflower florets, rinsed and cut into tiny pieces
6 radishes, trimmed and finely sliced
1 green pepper, seeded, rinsed and coarsely chopped
1 baby cucumber, rinsed cut lengthwise and sliced
a handful arugula leaves, chopped
1/2 tsp freshly milled pepper
half a bunch fresh parsley, coarsely chopped
A handful mint leaves, chopped
Half a head Webb lettuce, rinsed well, drained and shredded into 1/2 ribbons
2 small whole-wheat pita breads, toasted and torn into very small pieces


In a large salad bowl crush the garlic with 1/4 the amount of salt until smooth and
creamy, add lemon juice and 1 tablespoon only of the oil. Add the sumac and the
tomatoes, sprinkled with the remaining salt to bring out their full flavor. Add the spring
onions, the radishes, cauliflower florets, green pepper, cucumber and arugula and season
with black pepper. Add parsley, mint and lettuce. Set aside for a minute. In a separate
bowl toss the toasted pita bread with remaining oil, coating it on all sides, this will keep it
crunchy for longer. Add and toss well with other ingredients. Taste, adjust seasonings
and serve.

Spicy Eggplant Salad

3 medium eggplants
Salt and pepper
2 oz olive oil
2 large red onions
8 egg tomatoes
3 garlic cloves
1 teaspoon each allspice and cumin
Pinch cayenne pepper
2 tablespoons raisins
2 tablespoons chopped fresh mint
2 tablespoons chopped fresh cilantro


Serve with: 1 tablespoon chopped fresh mint stirred into 4 oz Fat Free Greek yogurt.
Cube eggplants and finely chop onion. Place tomatoes in boiling water 20 seconds, peel
and roughly chop. Peel and finely chop garlic. Heat small amount of oil in large pan,
gently sauté onions until pale golden. Mix in tomatoes, spices and garlic. Stew gently 10
minutes, stir in raisins. Remove from heat. In separate pan sauté eggplants until golden,
this may take 2 batches, dry on paper to absorb oil. Mix everything together in a large
bowl, with herbs, taste for seasoning, dust with cayenne pepper and serve cold with mint
laced yogurt.

Garbonzo Bean Salad With Olive, Tomato, Roasted Pepper And Avocado

2 red peppers quartered and deseeded
2 tablespoon white wine vinegar
5 tablespoons extra virgin olive oil
1 small green chili finely chopped
Salt and freshly ground pepper
1/2 red onion, finely chopped
8 large green olives stoned and chopped
12 oz tomatoes
2 x 14 oz cans garbanzo beans, drained and rinsed thoroughly
Large handful fresh cilantro leaves, chopped
2 small ripe avocados


Grill red peppers until blackened, wrap in plastic bag, leave. Make dressing by whisking
vinegar, oil and chili in large mixing bowl. Season to taste and mix in red onion and
olives. Place tomatoes in boiling water for a minute, drain, peel and chop into chunky
dice. Mix into dressing. Pat dry garbanzos and add to bowl. Peel peppers, cut into small
squares and mix into salad with chopped cilantro. Shortly before serving, stone and peel
avocados. Cut into large chunks and add to salad, adjust seasoning, serve.

Minted Couscous

6 oz couscous
2 tablespoons olive oil
1 lb 2 oz turkey breast steak, cut into 1/2 inch cubes
2 teaspoons ground cumin
1 teaspoon ground ginger
1 teasspoon paprika
3 oz pine nuts, lightly toasted
2 fresh figs (if you can find them) chopped, or else use dried figs
4 oz dried apricots, chopped
Salt and pepper
1 spring onion trimmed and sliced on the slant to garnish
Dressing:
2 tablespoons white wine vinegar
4 tablespoons light olive oil
1 tablespoon lemon juice
1 teas Harissa paste
Tiny pinch sugar
1 tablespoon fresh chopped mint


Cook couscous according to packet directions. Fluff it up with a fork. Set aside. Heat
oil in pan, add turkey and stir-fry over a brisk heat for 3 mins. Add cumin, ginger, and
paprika and cook further 2 mins. Remove the turkey with a slotted spoon and stir into the
couscous, along with pine nuts, figs and apricots. Season to taste. Whisk dressing
ingredients together, pour over couscous and stir well to combine. Garnish with spring
onion and serve when slightly cooled.

Hilary's Oven Roasted Vegetables

1 red onion coarsely chopped
1 red pepper
1 yellow pepper, cut in large chunks
1 large eggplant, chopped in chunks
3 zucchini, in chunks
2 cloves garlic, sliced


Oven roast these for about an hour 425 F drizzled with a small amount of olive oil and
liberally dusted with sea salt and black pepper. When cooked, stir into one large can
chopped tomatoes and stir in two good handfuls of snipped fresh basil.

Vegetable Gratin

It is of great benefit to eat a diet free from red meat. Many vegetarian recipes make a
wonderfully delicious meal.

1 lb red cabbage, sliced very thinly
2 apples, peeled, cored and roughly chopped
2 medium onions, peeled and roughly chopped
4 sticks celery roughly chopped
2 rashers lean bacon, chopped
2 teaspoons caraway seeds
2 teaspoons horseradish
10 fl oz fat free plain yoghurt
Salt and pepper


Preheat oven to 325 F. Mix first six ingredients in a bowl. Combine horseradish with
yoghurt, season and spoon over vegetables. Mix together and transfer to ovenproof dish.
Bake 45 minutes.

Mashed Potatoes With No Milk

2 lbs potatoes
1 level tsp salt
5 oz Quark
Salt and pepper
2 -3 tablespoon 2% milk

Boil potatoes in the usual way, and put them through a potato ricer (this is the best
cookery gadget ever and ensures lump free mash). Stir in Quark (or cottage cheese),
season with plenty of s and p. add milk to loosen the mixture.

Roasted Winter Vegetables

1 lb butternut squash, seeded (buy cut up for easy prep)
3 yams
1 rutabaga
1 red onion
pearl Onions
baby Carrots
2 turnips peeled
6 tablespoons olive oil
2 tablespoons brown sugar
kosher Salt
parchment paper

Cut veggies into 2 inch pieces. Coat veggies with olive oil, and sprinkle with salt. Layer on baking
sheets lined with parchment paper. Roast in a 375° oven for 30 minutes. Turn and roast for 25 more
minutes until soft and caramelized.
Roasted Herbed Chicken

1 organic lemon
Sea salt and fresh ground black pepper
1 free range roasting chicken with giblets (about 5 lbs)
1 bunch fresh thyme
*5 tablespoon of fresh herbs very finely chopped, to include any of tarragon, chives, chervil, parsley
1 1/2 oz unsalted butter

Preheat oven to 425 F. Rinse lemon in cold water and dry. Soften it by rolling along a
flat surface. Using a skewer or fork, pierce the lemon skin about 20 times to help lemon
to release its juices during roasting. Generously season chicken cavity with salt and
pepper, place giblets, lemon, bunch of thyme in cavity. Tie up. In a small bowl combine
chopped fresh herbs, 1/2 teaspoon each salt and pepper, 1 1/2 oz butter, mash with fork.
Push your fingers through the skin over one side of the chicken's breast to separate the
skin from the meat. Be gentle and do not tear the skin. With your fingertips, spread half
the herb butter mixture over one breast, repeat on the other side. Pressing down on the
skin from the outside, even out the butter mixture and pat skin back into place. Season
all over with salt and pepper. Place chicken on its side on rack in roasting dish. Roast
uncovered 20 mins. Turn on other side, roast further 20 mins. Turn breast side up and
roast for a further 20 mins (1 hour total). Reduce heat to 375 F turn breast side down,
roast further 20 mins more or until juices run clear when a thigh is pierced. Remove from
over to platter, wrap with foil. Turn off oven and place platter in oven, door open. Let
rest minimum 10- mins and up to 30 mins. Place baking dish over moderate heat,
scraping up any bits stuck to the bottom. Cook 2 mins until almost caramelized. Spoon
off and discard excess fat. Add several tablespoon cold water to deglaze the pan. Bring
to boil and simmer until slightly thickened. Strain this through a sieve and serve with
chicken.


*for serious slimmers, eating that buttery crispy skin is a NO, but it is still well worth
doing the recipe for family members or friends, eating a skinless piece will save on fat
but the fresh herb flavor will have permeated the meat so you won't be completely
deprived!

Lemon Grass Chicken With Wok Fried Vegetables

18 lemon grass stalks
8 boneless skinless chicken thighs
1 garlic clove
2 lime leaves
2 tablespoon soy sauce
1 teaspoon sesame oil
1 red pepper, cored, deseeded and sliced
1 green pepper,
12 oz sugar snap peas
2 Bok choi, quartered lengthways


Place 16 lemon grass stalks in bowl of water and leave to soak 1 hour. Chop remaining
2 stalks. Place chicken, chopped lemon grass, garlic, lime leaves and half the soy sauce
in food processor and process until well combined. Divide the mixture into 16 portions
around a piece of the soaked lemon grass. Place on a baking sheet, drizzle with half the
oil and cook under a hot grill for 5 mins, turning occasionally, until golden and cooked
through. Heat remaining oil in wok and stir fry remaining vegetables until just tender,
then add the remaining soy sauce.

Chili Shrimp With Lime Basmati

16 oz raw shrimp, peeled
2 garlic cloves, crushed
2 fresh red chilies, finely chopped
2 tablespoon chopped fresh cilantro
1 teaspoon sesame oil
Grated rind and juice 2 limes
7 oz Basmati rice, rinsed
12 fl oz boiling water
1 oz fat reduced creamed coconut
4tablespoon water
1 oz peanuts, crushed


Place shrimp in non-metallic bowl. Place garlic, chilies, cilantro, oil and half the lime
rind and juice in a mortar and grind to make a paste, or use food processor. Tip over
shrimp and stir. Place rice in saucepan pour over the 12 oz boiling water, the lime shells
and the remaining lime rind and juice. Bring to boil, reduce heat, cover and simmer 12 -
15 mins until liquid is absorbed and rice tender and fluffy. Meanwhile heat dry frying
pan until hot, add shrimp and fry 2 - 3 mins until they turn pink. Add coconut and water
and bring to the boil, reduce heat and simmer one minute. Serve shrimp with the rice,
sprinkling over the peanuts to garnish.

Caper, Lemon And Zucchini Spaghetti

Extra virgin olive oil
2 garlic cloves finely chopped
3 zucchini grated
10 oz whole-wheat spaghetti
Black pepper
2 dessert spoonfuls capers, rinsed
1 handful fresh parsley, chopped
Zest of 1 lemon
3 oz fresh Paremsan, shaved


Sauté garlic in a little oil in pan, add zucchini, gently cook for about 12 mins until it has
absorbed the oil and is browning. Cook spaghetti according to instructions. Drain and
keep warm. Add zucchini and stir in capers, parsley, lemon zest and 2/3 Parmesan
cheese. Place pan over very low heat and stir until ingredients are well mixed. Remove
and season with pepper. Sprinkle over remaining Parmesan and serve.

Zucchini Pasta

This pasta recipe is full of detoxing ingredients and is also energy boosting.

14 oz whole-wheat pasta, e.g. spaghetti
4 medium zucchini, grated
1 inch fresh ginger root, grated
2 tea spoons Parmesan cheese
4 spring onions, finely chopped
4 oz bean sprouts


Cook pasta in boiling water until al dente. Transfer to large warmed serving bowl and
add all the other ingredients. Serve immediately.

Pasta With Easy Tomato Sauce

1 teaspoon olive oil
1 small onion chopped
1 can chopped tomatoes
1 garlic clove, chopped
1 teaspoon dried basil or oregano
Large piece of orange peel
Black pepper
Whole wheat pasta such as penne, or spirals


You can make this with fresh tomatoes if you have time, simply immerse them in boiling
water, skin, them and coarsely chop. Tinned is fine! Heat the oil, gently soften the
onion, add tomatoes, herbs, and orange peel and simmer 15 mins. Remove orange peel
before pouring sauce over cooked pasta.

Pasta With Anchovies And Olives

12 oz whole wheat pasta
1 teaspoon vegetable oil
4 anchovy fillets, chopped
1 tablespoon tomato puree
12 pitted black olives, chopped
Small bunch fresh basil leaves
Black pepper


It is best to make this with water packed anchovies, or those in brine, as they contain less
fat than those in olive oil. Cook pasta until al dente. Heat oil in large saucepan; add
anchovies, tomato puree and olives, and stir until hot. Season with black pepper. Add
drained pasta to the pan and stir until it is coated with sauce. Tear up basil leaves add and
serve.

Poached Monkfish With Tarragon

This recipe serves 2.
4 oz baby spinach leaves
2 vine ripened tomatoes, sliced
15 fl oz water
1 bay leaf
1/2 inch ginger root, peeled
1 stalk lemon grass
2 cloves garlic, peeled
1 Kaffir lime leaf, or juice of 1 lime
1 Tbs fresh miso paste
7 oz piece monkfish
handful fresh tarragon
2 tsp olive oil

Arrange spinach and tomatoes on serving plate. Bring water to boil with bay leaf, ginger, lemon grass, garlic, Kaffir lime leaf and miso paste. Boil 5 minutes then reduce to simmer. Poach fish in the liquid for 4 minutes or until firm. Remove fish and keep warm. Boil liquid until reduced by half. Strain into small bowl, add tarragon and oil, blitz until smooth with small hand held blender. Place fish on spinach and tomatoes, spoon over sauce and serve.

Vegetable Kebabs With Feta Dressing

These make a great accompaniment for a barbecue meal. The dressing can be used to
serve with grilled chicken or fish. Soak the wooden skewers in water for 30 mins before
use to prevent them burning on the BBQ!


3 yellow peppers cut into large squares
14 oz organic new potatoes, cooked and halved
2 red onions, peeled and quartered
Olive oil
Dressing:
4 tablespoon olive oil
7 oz feta cheese, diced
Zest and juice 1 lemon
2 tablespoon fresh basil, roughly chopped
Salt and pepper


First make dressing. Thread vegetables onto soaked skewers and brush with a little
olive oil. Barbecue 10 minutes or until vegetables are nicely browned. Serve with
dressing on the side.

Grilled Chicken Breasts With Lemon And Herb Salsa

4 chicken breasts, skin on,
Oil

Dressing:
3 teaspoons olive oil
2 tablespoon white vinegar
1 teaspoon Dijon mustard

Salsa:
3 oz green olives, stoned and halved
1 preserved lemon, skin only, finely diced (if you can't find preserved lemon, use a fresh
one instead)
1/2 cucumber, peeled, seeded and chopped
1 avocado pear, finely chopped
3 tablespoon freshly chopped mint
2 tablespoon freshly chopped parsley
Salt and pepper

Incidentally, this salsa is also delicious served with grilled fish.

Preheat grill. Drizzle chicken with a little oil, s and p, grill until cooked through.
Meanwhile make the salsa, mix all ingredients together. Make dressing. Serve with salsa
on the side and dressing drizzled over a green salad.

Tuna Steaks With Sweet And Sour Celery

2 tablespoons olive oil
1 medium onion, peeled and chopped
2 celery hearts, rinsed and chopped
3 tomatoes, skins removed, deseeded and chopped
2 tablespoon capers
3 tablespoon white wine vinegar
4 fresh tuna steaks about 6 oz each
Salt and pepper
Handful fresh parsley

Sauté onions in oil 4 mins. Add celery and cook 3 -4 mins more. Stir in tomatoes and
cook until pulpy, then add capers and vinegar. Turn up heat and cook until vinegar has
evaporated. Heat grill, brush tuna with a little oil, salt and pepper. Cook for 3 mins on
each side, serve topped with celery mix and garnished with chopped parsley.

Caponata

This is a Sicilian version of the French ratatouille.

2 large eggplants, cubed
2 tablespoon olive oil
1 onion finely chopped
3 cloves garlic chopped
8 oz pumpkin peeled, deseeded and cubed
1 lb ripe tomatoes, peeled deseeded and chopped
1 red chili chopped
2 tablespoon golden raisins
2 tablespoon green olives
2 Tbs. salted capers, soaked, rinsed, drained
3 tablespoon red wine vinegar
To garnish: 1 Tbs. pine kernels, toasted

Sauté eggplant gently in oil until soft. Add pumpkin, sauté. Remove, with slotted
spoon. Gently cook onion and garlic in same oil. Add tomatoes, raisins and chili.
Simmer uncovered 20 mins. Return eggplant and pumpkin to sauce, add vinegar, olives
and capers, simmer 40 mins. Taste for salt and pepper and serve, sprinkled with pine kernels.

Piri Piri Marinated Bbq Chicken

3 large cloves garlic, peeled
Black pepper
4 tablespoon olive oil
2 tsp. dried chili flakes
2 breasts and 2-thighs fillets chicken
1 lemon, juiced

Roughly chop garlic and combine with plenty of ground pepper, olive oil and chili flakes.
Lightly score the skin of the chicken and rub this sauce into the flesh. Allow to marinate
2 hours in fridge. Place chicken skin side down on hot BBQ grill cook 10 mins each side,
seasoning with sea salt. Serve with lemon juice squeezed over.

Shrimp And Scallops In Mediterranean Sauce

Shrimp in Mediterranean Sauce it's delicious and a great favorite for anyone who has had
it. Serve it with rice for non slimmers and some green salad for the rest of us!

8 oz large shrimp
12 large scallops
8 oz finely chopped onion
2 cloves garlic peeled and finely chopped
1 lb ripe tomatoes
5 fl oz dry white wine
Juice 1 lemon
5 fl oz unsweetened tomato juice
Shake Tabasco and Worcestershire sauces
Large handful fresh basil leaves
Salt and pepper

Peel tomatoes and chop into quarters. Quickly sauté the onions and garlic in oil, add
tomatoes. Add wine and simmer 2 mins, then add lemon juice, tomato juice, Tabasco
and Worcestershire sauce, and season. Simmer 5 more mins. Should be more sauce than
paste, add more wine or tomato juice if necessary. Add scallops and simmer gently 1
minute. Stir in prawns. Chop basil leaves and add.

Moroccan Chicken Tagine

2 large garlic cloves
Salt and pepper
3 tablespoon olive oil
8 chicken drumsticks
1 large red onion
Generous pinch saffron
1/4 teaspoon ground paprika
1/4 teaspoon. cumin
1/2 teaspoon. ground cinnamon
1 generous bunch flat leaf parsley
1 generous bunch cilantro
18 green stoned olives
1 large lemon

Crush garlic with salt to a paste; mix with 2 Tbs. olive oil. Slash chicken skin and push
this mixture into slashes. Peel and halve onion, thinly slice one half and finely chop the
other. Heat 1 tablespoon oil in large pan and add onion and 2 Tbs. water. Cook briskly,
sitting, for 10 mins until soft but uncolored. Remove onion and brown chicken. Remove
chicken. Replace onions and add saffron, cumin, paprika, cinnamon and 1/2 tsp. salt.
Add lemon zest and 14 fl oz water. Coarsely chop parsley and cilantro and stir in. Add
olives. Bring to boil, turn down to simmer, partially cover and cook 20 mins or until
chicken is cooked through. Remove lid and cook further 15 mins to concentrate flavors
and reduce the liquid. Taste and adjust seasoning.

Asian Grilled Salmon

1 side fresh salmon (about 3 pounds)

Marinade:
2 tablespoons Dijon mustard
3 tablespoons soy sauce
6 tablespoons olive oil
1/2 teaspoon minced garlic

Preheat broiler. Cut salmon crosswise into equal pieces, place in glass baking pan. Whisk together
the mustard, soy sauce, olive oil and garlic in a small bowl. Pour marinade over salmon, let sit for
10-15 minutes. Place salmon on broiling pan, discard remaining marinade. Broil for 8-10 minutes,
until top is crispy and salmon is cooked through. (Don’t turn the salmon)
Roasted Chicken

This classic roasted chicken is great on its own and in countless other recipes. This recipe calls for
two chickens so that you have leftovers!

Roasted Chicken:
2 chickens, 4 1/2 to 5 pounds each
6 lemons
A poultry mix of fresh herbs: Rosemary, sage, thyme, parsley and oregano work well
Marinade for one chicken:
1 cup Dijon mustard
1/2 cup soy sauce
1/2 cup juice from fresh lemon (don’t discard lemon rinds)

To make marinade: Place all ingredients in a nonreactive bowl. Whisk with a wire whisk until ingredients
are incorporated well—the marinade should have a smooth and creamy consistency.
To make roasted chicken: Preheat oven to 425°. Clean chickens well and pat dry. Place each chicken
in its own baking dish. Stuff cavities with lemon rinds and fresh herbs. A poultry mix is fine, usually
consisting of rosemary, sage, thyme, parsley and oregano. Pour marinade over chicken. Add cracked
pepper and remaining herbs to the top of each chicken. Place an oven thermometer in each chicken
and cover with aluminum foil. Place on the lower rack of the oven. Bake for 1 1/2 hours, then remove
the aluminum foil. Baste with a basting bulb. Keep basting often, ever 15 minutes until the thermometer
reads 180°.
Baja Grilled Fish Tacos

2 tablespoons olive oil
2 tablespoons freshly squeezed lime juice
1 teaspoon crushed garlic
1/2 teaspoon ground cumin
1/4 teaspoon cayenne pepper
salt and freshly ground pepper to taste
1 to 1-1/2 pounds halibut or mahi mahi filets

Brush fish with olive oil and crushed garlic. Sprinkle with ground cumin and cayenne pepper. Heat grill or grill pan. Grill until fish is browned on the outside and cooked through — about five minutes per side. Squeeze fresh lime juice over the top and cut into one-inch chunks.

When choosing a fish to grill, halibut, cod, tilapia or Mahi Mahi are great choices for mild flavor. You can also substitute chicken for fish.

Serves 4

To serve your fish tacos, set up a selection of the following for your family to make their own combinations.

  • corn tortillas — lightly grill on both sides or heat in the microwave
  • low fat monterey jack, sharp cheddar or queso fresco
  • shredded cabbage or lettuce
  • tomato
  • avocado slices
  • fresh cilantro
  • lime wedges
  • pico de gallo or mango salsa
Turkey Meatballs

1 lb ground lean turkey
3 tablespoons bread crumbs
1 teaspoon garlic powder
1/2 teaspoon pepper
3 tablespoon ketchup
1 tablespoon soy sauce
1 tablespoon Worcestershire
1 egg
1 teaspoon olive oil

Mix all ingredients together and form balls with your hands. When oil is hot, put the meatballs in and cover. Use a large flame at first to brown, and then simmer. Keep turning so they do not burn.

Menopause Cake

This recipe is known in the UK as the Menopause Cake. It is loaded with
healthy nutritious ingredients, many of which are known to alleviate menopausal
symptoms. Ideally one slice a day should be eaten. It is also Low GI! It is delicious
spread with low fat butter spread but equally good on its own. Men can eat this too, just
change what you call it.

4 oz soya flour
4 oz whole-wheat flour
4 oz rolled oats
4 oz linseeds
2 oz sunflower seeds
2 oz pumpkin seeds
2 oz sesame seeds
2 oz flaked almonds
2 pieces stem ginger, chopped
8 oz raisins
1 1/4 pints soya milk
1 tablespoon malt extract
1/2 teas each nutmeg, ground ginger, cinnamon

Mix dry ingredients together in a large bowl, add soya milk and malt. Mix well and
leave to soak for around half an hour. Spoon into two loaf tins and bake 375 F 1 1/4
hour. Test with a skewer.

Alexander's Pumpkin Pie

Oat Crust:
1 1/2 cups oat flour
1/4 teaspoon salt (optional)
1/3 cup butter (6 tablespoons)
1 teaspoon agave Nectar (optional)
2 to 3 tablespoons ice cold water (if needed)

Pumpkin Pie Mixture:
2 cups organic pumpkin puree
1 1/2 cups rice milk
1/2 cup agave Nectar
1 teaspoon vanilla
2 eggs
2 teaspoon cinnamon
1/2 teaspoon salt (optional)

In a food processor, add flour, butter, salt and agave. Process until it starts to form dough. Add ice
water, 1 tablespoon at a time until dough forms a ball (if you use the agave, the water probably will
not be needed). Flatten and press dough into a 9” pie pan. Poke holes with a fork and bake crust for 5
minutes at 350 degrees.

Combine pumpkin, rice milk, agave, eggs, cinnamon and salt in a large bowl. Mix well with a whisk
to combine all of the ingredients. Pour into pie pan and bake at 350 degrees until done, about 1 ½
hours.

Carrot Zucchini Loaf

Makes one large loaf or two smaller loaves.

DRY INGREDIENTS
1 cup whole wheat flour
½ cup quinoa flour
2 tbsp ground flaxseed
1 ½ tsp cinnamon
½ tsp nutmeg
1 tsp baking soda
½ tsp salt
1/8 tsp baking powder

WET INGREDIENTS
2 egg whites
½ cup brown sugar
2 tbsp coconut oil
½ cup unsweetened applesauce
1 tsp vanilla
1 ½ cups grated zucchini
1 ½ cup grated carrots

Preheat oven to 350° F. In one bowl mix together dry ingredients. In another bowl mix together wet ingredients. Slowly stir dry ingredients into the wet mixture. Pour into greased bread pan(s) and bake at 350° F for 45-60 minutes or until toothpick comes out clean.

Vegetarian Pumpkin Chickpea Curry

Ingredients
1 small pumpkin
1 can chickpeas
fresh cilantro to garnish

Curry Sauce
1 can coconut milk
3 cloves garlic
1 small piece of ginger, sliced
2 tsp cumin
1/2 tsp turmeric
1/2 tsp smoked paprika
1-2 tsp Thai chili sauce (to taste)
1 tbsp soy sauce
1 tbsp lime juice
1 tbsp honey

Preheat oven to 350° F. To prepare the pumpkin there are two methods. The first is more labor intensive, and produces firm, regular squares of pumpkin. The second method is easier, and produces irregular soft scoops of pumpkin. For the first method, peel the pumpkin completely, remove the seeds and stringy middle. Then cut into cubes, toss with a little olive oil, and roast for 20-30 minutes, removing pumpkin when it is easily pierced with a fork but not soft. For the second method, cut the pumpkin in half, remove seeds and stringy middle and then cut halves into quarters. Roast with skin for 20-30 minutes, until pumpkin is tender enough to scoop out. Using a large spoon, remove pumpkin from rind.

For the curry, combine all sauce ingredients in a blender or food processor and mix well. In a large pan, heat the sauce with the pumpkin and chickpeas over medium heat until pumpkin is tender. Serve and garnish with fresh cilantro leaves.

Lucky Buckwheat with Shrimp

Lucky Buckwheat with Shrimp

Ingredients
3 green onions
6 oz soba noodles
10 oz shrimp
2 tablespoons rice vinegar
2 teaspoons dark sesame oil
2 teaspoons low-sodium soy sauce
1 tablespoon grated fresh ginger
1/2 teaspoon chili garlic sauce

Gluten free and dairy free!

Buckwheat noodles are served at New Year's meals in Japan for longevity. The long noodles are meant to symbolize a long life, but only if you eat them whole! The Japanese also eat shrimp for long life, because the curve of the shrimp resembles the hunched back of an elderly person.

Heat a large pot of water to boiling on high. Wash and dry the fresh produce. Slice the green onions. Peel and grate the ginger. Add the soba noodles to the boiling water. Cook about 6 to 8 minutes, or until tender. Drain thoroughly. While the soba noodles cook, heat some oil in a large pan on medium-high until hot. Add the ginger, shrimp, and scallions. Cook 1 to 2 minutes, stirring until the shrimp are pink. Add the drained soba noodles, sesame oil, soy sauce, and rice vinegar. Stir about 1 minute to coat everything in the sauce.

SAGE SHIITAKE RISOTTO

SAGE SHIITAKE RISOTTO

Ingredients
4 cups low-sodium chicken broth
2 tbsp olive oil
2 tsp minced fresh sage
1/4 cup finely chopped onion
3-4 cloves of minced garlic
1 cup arborio rice
1 cup sliced shiitake mushrooms
1/2 tsp salt
1/4 tsp pepper

Garnish
2 tbsp olive oil
fresh sage leaves

Gluten free and dairy free!

Start by heating the broth in a pot to boiling, then keep at a simmer on the stove.

For garnish, heat 2 tbsp olive oil in a large sauté pan until hot but not smoking. Add sage leaves and fry until crispy, 10 to 15 seconds. Transfer to a paper towel–lined plate.

In a pot heat 2 tbsp olive oil over medium heat and sauté the onion and garlic until the onion begins to soften. Now add in the rice and sauté until rice is glistening and coated with oil, about 2 minutes. Add mushrooms and one cup of the warm broth. Cook, gently stirring constantly, until most of the liquid is evaporated, 2 to 3 minutes. Add 1 cup broth and cook, stirring, until most of the liquid is evaporated, 2 to 3 minutes. Continue to add broth 1/2 cup at a time, stirring gently. TIP: If you run out of stock just use a little water. Add fresh chopped sage when rice is almost fully cooked.

The high starch content in arborio rice makes risotto creamy without any dairy. The constant stirring coaxes the starch out of the rice and keeps it from sticking to the pan and burning. The risotto is done when rice swells but is still al dente, around 17 to 18 minutes. To test, taste a few grains. The rice should give but not crunch (undercooked) or squish (overcooked). When rice is cooked, stir in salt, and pepper. Garnish with fried sage leaves.

Warm Quinoa, Kale and pomegranate salad

Quinoa Kale and Pomegranate Salad

Ingredients
2 cups low-sodium chicken broth
1 cup quinoa
3 cups kale, finely chopped
1/2 cup pomegranate seeds

Dressing
1/4 cup red wine vinegar
1 tbsp olive oil
pinch of salt

Gluten free and dairy free!

Quinoa:
To prepare quinoa (keen-wah), first rinse it thoroughly in a fine mesh strainer. Quinoa has a coating called saponin that can make it taste bitter. Some quinoa will say pre-washed, but we like to rinse it again just to be sure. To cook perfect, fluffy quinoa, mix 2 cups of broth and 1 cup of quinoa. Bring to a boil and then simmer, covered, for 25 minutes without removing the lid. After 25 minutes, cover the pot with a dishtowel and let sit for another 5 minutes.

Kale:
Meanwhile wash and prepare the kale. We like to use lacinato kale (also knows as black or dinosaur kale), but you can use any kind you prefer. Rinse thoroughly and then chop finely. If the crunchiness of the stalks bothers you, you can remove the stalks before chopping.

Pomegranate:
If you’re pressed for time, you can find pomegranate seeds in most markets, but you can also de-seed a full pomegranate in a few easy steps. First slice off the crown and make shallow cuts along the sides every few inches. Submerge the entire pomegranate in a bowl of cool water and let soak for about 10 minutes. Remove pomegrate and proceed in sections, by breaking the fruit apart at the scores. Loosen the seeds from the rind and let them fall into the bowl of water. Any pieces of the membrane will float to the top and can be easily skimmed off. When the pomegrate is full de-seeded, strain and store the seeds. Pomegranate juice stains, so be careful when working with the seeds.

All together:
Whisk together vinegar, oil and salt. Toss kale and pomegranate seeds with dressing in a large bowl. When quinoa is ready, spoon on top of kale and allow to sit a few minutes to softly wilt the leaves. Toss all ingredients until thoroughly mixed and serve.

Maple Glazed Salmon with Asparagus

Maple Glazed Salmon with Asparagus

Ingredients
2 tbsp maple syrup
1 garlic clove, minced
2 tbsp balsamic vinegar
2 pounds salmon,
cut into 6 equal-sized fillets
Salt and pepper to taste

1 bunch asparagus 1 tsp olive oil

Preheat the oven to 450 F. Lightly coat a baking pan with cooking spray.

In a small saucepan over low heat, mix together the maple syrup, garlic and balsamic vinegar. Heat just until hot and remove from heat.

Pat the salmon dry. Place skin-side down on the baking sheet. Brush the salmon with the maple syrup mixture. Bake about 10 minutes, brush again with maple syrup mixture, and bake for another five minutes. Continue to baste and bake until fish flakes easily, about 20 to 25 minutes total.

While salmon is cooking, trim the asparagus. Place in a baking pan and drizzle with olive oil and then toss to coat. Cook asparagus in the oven for 8–10 minutes or until tender crisp.

When salmon is done, transfer fillets to plates along with asparagus. Sprinkle with salt and black pepper.

Breakfast Burritos

Breakfast Burritos

Ingredients

4 egg whites beaten

1/2 cup of cooked ground turkey

1/4 cup diced onion

1/4 diced red and green pepper

2 whole wheat tortillas

Heat a large skillet over medium-high heat and coat with cooking spray. Add the turkey to the skillet, season with 1/2 teaspoon salt and 1/4 teaspoon pepper, and cook, breaking the meat up with a spoon, until no longer pink, 3 to 5 minutes.

Remove turkey and set aside. In same skillet, sauté onion and peppers until onions are translucent. Add egg whites and scramble, cooking until done.

To soften tortillas, place on a plate and cover with a damp paper towel. Microwave for 30 seconds. Or brush with a little water and place in an oven on low heat (around 200 degrees) for 10 to 15 minutes. This will make the tortillas easier to work with.

To assemble burritos, place the filling in a line down the middle of the flat tortillas, fold up the bottom and then roll the burrito from one side into a tight wrap.

For variety, add broccoli, spinach, avocado, or black beans. Consider substituting tofu for the turkey for a tasty vegetarian alternative.

To freeze for later, wrap a finished burrito in tin foil and place in a freezer bag or storage container. To reheat in the microwave, removed tin foil and heat on high for 1-2 minutes. To reheat in the oven, keep the burrito in the tin foil and heat in a 350 degree oven for 10-15 minutes.

Miso cod and kelp noodles

Breakfast Burritos

Ingredients

2 fillets of cod
1 packet of kelp noodles
1 cup of peas (fresh or frozen)
1/4 cup miso paste
2 tbsp rice vinegar
1 tbsp toasted sesame oil
Juice of one lime
1 tbsp lime juice, set aside
1 tbsp soy sauce or tamari

Rinse and drain kelp noodles with a fine colander. Pour juice of one lime over noodles, toss well and set aside. (The lime softens the texture of the noodles to make them soft, more like cooked pasta. If you like a little crunch, you can skip the lime juice.) Mix up the miso paste, rice vinegar, sesame oil, lime juice and soy sauce (or tamari) in a small bowl. Place cod fillets on a baking dish coated with tin foil. Use half of the miso mixture to coat the cod on both sides and cover the fillets with another piece of tin foil, folding over at the edges to create a steaming bag. Heat oven to 350 degrees and cook cod for 10-14 minutes, or until fish flakes easily with a fork. Heat a small pot of water to boiling and cook peas (90 seconds for fresh peas or 2-3 minutes for frozen). Drain and set aside. Drain kelp noodles from lime juice if used, and heat kelp noodles with the remaining half of the miso mixture. When noodles are heated, add peas. Top with cod fillets and serve.

More about Kelp Noodles:
These noodles are made from water, seaweed and salt and have about 1 g of carbs per serving. Look for them in health food stores, specialty stores or online. You can use them in salads, stir fries, or in place of pasta.

Energy Snack Bites

Energy Snack Bites

Ingredients

  • 1 cup rolled oats
  • 1/2 cup peanut butter
  • 1/3 cup agave nectar
  • 1 cup coconut flakes
  • 1/2 cup ground flax seed
  • 1/2 cup mini chocolate chips
  • 1 teaspoon vanilla
Combine all ingredients in mixing bowl. Refrigerate for 1/2 hour and then roll into balls. Store in airtight container in refrigerator for up to a week or tastes great frozen.
Asian Chicken Wings

Ingredients

  • 3 pounds Chicken Wings, separated
  • 2 Tbsp Extra Virgin Coconut Oil
  • 4 cloves Fresh Garlic, chopped
  • 1 Tbsp chopped Fresh Ginger
  • 1 tsp Anise Seed
  • 1 tsp Fennel Seed
  • 1/2 cup Reduced Sodium Tamari Soy Sauce
  • 2 Tbsp Agave
  • 2 Tbsp Apple Cider Vinegar
  • 2 Tbsp Sesame Oil

Place chicken wings in a large bowl (if overly wet, pat dry with paper towel).

Heat coconut oil over medium-high heat in a small saucepan. Add ginger, garlic, anise and fennel seed and cook, stirring so that it doesn’t burn, until fragrant, about 2-3 minutes.

Add Tamari, agave, and vinegar. Bring to a boil and simmer for 1 minute.

Remove from heat and add sesame oil.

Pour over chicken wings, and stir to coat. Once chicken wings have cooled enough to handle, cover and place in a zip lock bag in the refrigerator to marinate overnight (up to 24 hours).

Drain excess marinade off wings. Barbecue wings until cooked, turning once. Or place the wings on a baking sheet lined with nonstick tinfoil and bake at 375F for 45 minutes to 1 hour, until fully cooked (internal temperature should reach 180F).

Enjoy!

Cauliflower "Rice"

Ingredients

  • 1 head cauliflower
  • 1 tablespoon extra-virgin olive oil or safflower oil
  • 1 medium onion, diced
  • Coarse salt and coarsely-ground black pepper to taste
  • Spices, herbs and/or vegetables of your choice (see variation ideas below)

Preparation:

Remove core and leaves for cauliflower head.

 

Chop into small florets

Using food processor, pulse the florets to the size of rice granules.  Don't overprocess as the cooked consistency will be mushy.  (The florets can also be minced by hand).   Note: The cauliflower can be stored in the freezer for future use. 

  

Heat the olive oil in a large frying pain over medium heat.

   

Add onions and saute until soft, (approximately 5 minutes).

 

Raise the heat to medium-high and add cauliflower to cooked onions.

   

Cover and cook approximately 5-6 minutes, stirring frequently.

Season with salt and pepper to taste.

   

Nutritional Information (Serves 4):

6 gm carbohydrates
3 gm Fiber 
2 gm protein
6 gm Total Fat
76 Calories 

Variations:

Curried Cauliflower Rice:  Add 1-tablespoon turmeric or curry powder. 

Herbed Rice: Add 1/4 cup of fresh basil, parsley, cilantro, green onion, and/or other herbs of your choice.  

Chinese Fried Rice: After frying the cauliflower rice, push the cauliflower to one side of the pan. Pour in one (1) beaten egg into the empty part of the pan and lightly scramble the egg. Then mix the scrambled egg and cauliflower "rice" together. If desired, add a little soy sauce to the mixture.  

Rice Salad: After frying and cooling, mix in some chopped cucumbers and tomatoes. Season lightly with some oil and vinegar. 

 

Spanish Rice: After cooking the cauliflower, add an 8-ounce can of chopped tomatoes and a little hot sauce (to taste). Can also add some sautéed diced green pepper and garlic. 

 

Vegetable Rice: Add your favorite diced vegetable; sauté with the onions. 

 

Lemon Rice: Add some lemon zest and lemon juice.

Creamy Mushroom Soup

Ingredients

  • 1 tbs extra virgin olive oil
  • 2 tbs chopped shallots
  • 10 ounces sliced or chopped mushrooms
  • 1/2 tsp dried thyme
  • 14 1/2 ounces vegetable or chicken broth
  • 11 ounces water
  • 1/2 cup soy milk
  • 1/2 tbs fresh lemon juice

Heat oil in a large soup pot over medium-high heat. Add shallots, mushrooms and thyme. Cook 10 minutes, until mushroom pieces are lightly browned.

Add broth and water. Reduce heat; simmer 10 minutes.

Remove from heat; add soy milk. Purée in batches in a blender. Return soup to pot; add salt and pepper to taste. Stir in lemon juice before serving.

Serves 4

Blackened Barramundi

Ingredients

  • Blackening Spice:
  • 1 tbsp smoked paprika
  • 1/2 tbsp dried oregano
  • 1/2 tsp dried thyme
  • 1/2 tbsp cayenne pepper
  • 1 tsp black pepper
  • 1/2 tsp garlic powder
  • 1/2 tsp kosher or sea salt
  • Blackened Barramundi:
  • 6 barramundi filets
  • Olive or coconut oil for skillet

In a small bowl, mix together paprika, oregano, thyme, pepper, garlic powder and salt.

Sprinkle each barramundi filet with a generous amount of blackening spice. Press with back of a spoon to adhere.

Heat oil in skillet over medium heat. Add filets flesh-side down to skillet. Cook 3 to 4 minutes, then flip over to skin-side down and continue to cook until fish is opaque and flakes easily with a fork.

Serves 6

Chicken Tacos

Ingredients

  • 1 pound of boneless chicken filets cut into chunks
  • 1 red onion quartered and thinly sliced
  • 1-tablespoon olive oil
  • 1-2 tablespoons taco seasoning
  • 1 bunch cilantro finely chopped
  • 1/2 -avocado sliced (garnish)
  • Salsa (garnish)
  • Corn tortillas or low-carb tortillas (optional)

Pour the olive oil in a hot 12-inch frying pan and add onions. Cook onions for 2-3 minutes and then push to one side of the pan. Add the chicken, sprinkle generously with seasoning and stir-fry for several minutes. Using the spatula, mix the chicken and the onions together, stir frying until chicken is done and onions are soft and some are brown. Sprinkle with cilantro.

Put out warmed corn tortillas, salsa, cilantro, and avocado slices so that guests can create their own tacos.

Serves 4-5

Grilled Scallops

Ingredients

  • 20 to 25 large scallops (about 3 pounds)
  • 5 tablespoons olive oil
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • 1 1/2 tablespoons lemon pepper  (or seasoning of your choice)

Pat dry each scallop and put in a bowl. Sprinkle on some olive oil, coating scallops on all sides. Season the scallops with salt, black pepper, and lemon pepper, making sure that the seasoning covers all sides. Lay scallops on a tray. Refrigerate until ready to cook.

 

Grill for about 2 to 3 minutes on each side. Serve immediately.

   

Makes about 5 servings

Spicy Vegetable Soup

Ingredients

  • 2 tablespoon(s) extra-virgin olive oil
  • 1-2 onions, diced (may also use leeks and shallots if desired)
  • 1/8-1/4 teaspoon cayenne pepper
  • 2 32 oz. cartons vegetable broth
  • 4 medium plum tomatoes diced
  • 1 medium yellow summer squash diced
  • 1 medium zucchini diced
  • 1 cup baby carrots diced
  • 1 cup baby potatoes (any type) sliced in half
  • 1 1/2 cup(s) green beans, cut into 2-inch pieces
  • 1 tablespoon red-wine vinegar
  • 1 tablespoon Vegeta seasoning (or vegetable seasoning of your choice)
  • 1 dollop prepared pesto

Heat oil in a Dutch oven over medium heat. Add onion, cover and cook, stirring occasionally, until beginning to brown, about 6 minutes. Add cayenne and cook, stirring, for 30 seconds. Add broth, carrots, potatoes and beans; bring to a boil. Reduce heat to medium and add tomatoes squash and zucchini. Simmer and cook, stirring occasionally, until the vegetables are just tender, about 12 minutes. Stir in vinegar; continue cooking until heated through, 2 to 4 minutes more. Ladle soup into bowls and top with dollop of pesto.

Serves 8-10

Note: May use any vegetables of your choice.

Berry power smoothie

Berry power smoothie

Ingredients

  • 1/4 cup raspberries
  • 1/4 blackberries
  • 1/2 banana
  • 2 Tbsp hemp protein powder
  • 2 Tbsp cacao nibs
  • Water or rice milk to blend

Start by blending the raspberries and blackberries and cacao nibs with water or rice milk. If the berries are fresh and you want a thicker consistency add ice. Next add the banana and hemp protein powder and more liquid if needed.

Depending on your exact ingredients, this smoothie contains about 12 grams of protein and 16 grams of fiber.

If you haven’t tried hemp protein or cacao nibs before, here’s some info on these two powerhouse foods.

Hemp protein is an easy-to-digest, raw, vegan, lactose-free and gluten-free source of complete protein, containing the 10 essential amino acids.

Cacao nibs are small pieces of the raw cacao bean. They are a good source of antioxidants, essential minerals, healthy fats, and fiber. Just like chocolate, cacao nibs have an influence on our brain’s neurotransmitters, encouraging positive emotions.

Shiitake + asparagus
with buckwheat


Shiitake and asparagus with buckwheat

Ingredients

  • 1/2 onion chopped
  • 1 cup asparagus, chopped
  • 1/2 cup shiitake mushrooms, sliced
  • 3/4 cup buckwheat groats
  • 1 1/2 cups chicken or veggie broth
  • Olive oil
  • Salt and Pepper to taste
  • Truffle oil (optional)

Buckwheat is actually not wheat at all. The groats are derived from the seeds of a flowering plant, and are gluten-free, high in fiber, and a good source of protein. They have a mild taste and cook easily. To prepare the groats, combine 3/4 cup of buckwheat groats with 1 1/2 cups of broth in a sauce pan and bring to a boil. Reduce heat to low, cover and cook 10 to 12 minutes, then let stand 5 minutes.

In the meantime, heat a large frying pan and sauté the onions in a little bit of olive oil, until translucent. Add the asparagus and shiitake mushrooms and toss with onions. Cook, stirring frequently until asparagus are crisp-tender and mushrooms are softened. Add cooked groats to frying pan and mix well. Add salt and pepper to taste. For a savory treat, drizzle with 1 tsp of truffle oil and toss well.

gluten free, sugar free cookies

gluten free and sugar free cookies

Ingredients

  • 1 cup quinoa flour
  • 1 cup chickpea (garbanzo bean) flour
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 2 eggs and 1 extra yolk
  • 1 cup of unsweetened applesauce
  • 2 ripe bananas, mashed handful of unsweetened carob chips

Preheat oven to 350 degrees. In large bowl whisk together flour, baking soda, and salt. Add in mashed banana and applesauce. In separate bowl gently beat eggs. Add egg mixture to large bowl and mix all together with by hand or with a mixer. Add carob chips last, to taste. Spoon directly onto a baking sheet, sprayed with nonstick cooking spray. Cook for about 8-12 minutes, depending on the size of cookies. Cool for 5 minutes and serve.

fresh fruit pops

fresh fruit pops

Strawberry LIMEADE Pops

  • 2 cups fresh or frozen strawberries
  • 3 tbsp lime juice
  • 3 tbsp honey
  • 1 cup water
  • Blend until smooth and freeze.

Watermelon Raspberry Pops

  • 3 cups watermelon cubes
  • 2 cups fresh or frozen raspberries
  • 3 tbsp honey
  • Puree ingredients in a blender. With a flexible spatula, push the mixture through a fine strainer into a bowl; discard solids. Freeze.

This cool idea lets you indulge in a sweet summer treat that’s good for you. Kids (of all ages) will love them!

To make your pops, you can buy an ice pop mold or just use small cups and popsicle sticks. For cute mini pops, use an ice tray. To freeze, pour the mixture into molds and insert sticks. If using cups, freeze until partially frozen and slushy, about 30 minutes, then insert sticks. Freeze until firm, at least 6 hours. To remove, run hot water over the outsides of the molds for a few seconds, then gently pull the sticks.

Stuffed Chicken Breasts

Stuffed Chicken Breasts
  • 4 boneless skinless chicken breasts
  • 1/4 cup minced tomato
  • 1/4 cup shredded low-fat mozzarella cheese
  • 1 tbsp chopped fresh basil
  • Salt and pepper
  • Cooking spray

Slice a deep pocket in middle of each chicken breast. In a bowl, combine tomato, cheese, and basil and season with salt and pepper. Stuff chicken breast with mixture and secure sides with wooden toothpicks soaked in water or tie closed with kitchen twine. Wipe off outsides of chicken breasts with paper towel. Coat a large skillet with cooking spray and place over medium-high heat until hot. Cook stuffed chicken breasts 1 minute on each side or just until golden brown. Transfer chicken to shallow baking pan and bake at 350 degrees for 8 to 10 minutes.

Chef AJ's Disappearing Lasagna

Lasagna
photo courtesy of Healthy Girls Kitchen

Thanks to Chef AJ for providing this amazing recipe for gluten-free, vegan lasagna. Learn more about Chef AJ and healthy cooking at www.EatUnprocessed.com.

Ingredients

  • 2 boxes of no boil rice lasagna noodles
  • 6 cups oil-free marinara sauce
  • Filling No. 1:
  • 2 -15 oz. cans cannellini beans, drained and rinsed
  • 2 oz. fresh basil leaves
  • 1 cup pine nuts
  • 2 cloves garlic
  • 1/4 cup low-sodium miso
  • 1/4 cup nutritional yeast
  • 1/4 cup fresh lemon juice
  • 1/8 tsp red pepper flakes ( or more to taste )
  • 2 pounds frozen chopped spinach or 1 pound frozen chopped kale, defrosted, with all of the water squeezed out
  • Filling No. 2:
  • 2 pounds sliced mushrooms
  • 2 garlic cloves
  • 1/4 cup raw coconut aminos or low sodium tamari
  • 1 large red onion
  • 4 oz can sliced olives, rinsed and drained (optional)

Faux Parmesan:
In a food processor, grind 1 cup nuts, 1/2 cup nutritional yeast and 1 Tbsp of salt-free seasoning, until a powdery mixture is achieved. If you like it more chunky, process less.

Make the filling in a food processor fitted with the "S" blade, by adding beans, basil, garlic, lemon juice, miso, nutritional yeast, nuts and red pepper flakes. Puree until smooth. Add drained spinach or kale and process again.

In a large non-stick saute pan, saute chopped onion in 2 Tbsp water until translucent, about 8 minutes, adding more water if necessary. Add garlic, mushrooms and tamari and saute until browned. Cook until mushrooms appear to be glazed and there is no more liquid left in pan.

Pour 3 cups of the sauce in a 9"x13" lasagna pan. Place one layer of noodles on top. Cover noodles with half of bean/spinach mix, then with half of mushroom mix. Place another layer of noodles on top and add remaining halves of tofu and mush. Place one more layer of noodles on top and smother evenly with remaining sauce. Sprinkle olives on top of sauce and sprinkle with faux parmesan.

Bake uncovered 375 degrees for one hour. Let sit for 10 minutes before serving.

Chef's Note: If you have time, let the mushrooms marinate in the tamari several hours before cooking.

©2011 - UNPROCESSED