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| BREAKFAST OLE Yields 4 servings | |
|---|---|
| 4 cups cooked brown rice 2 cups spinach, torn into bite-sized pieces 1 avocado, cut into chunks 2 cups cooked black beans Fresh salsa [click for recipe] |
Braggs Liquid Aminos Real Salt Cayenne or black pepper (optional) Soaked almonds (optional) |
| Fill bowl with 1 cup rice. Top with spinach, beans, garlic and salsa. Drizzle with Braggs Liquid Aminos, salt, pepper and cayenne pepper to taste. Top with soaked almonds if desired. | |
| OAT BRAN MUFFINS Yields 12 Muffins | |
| 1 cup oat bran cereal 1 cup brown rice flour 2 tsp. baking powder ½ tsp. baking soda 1 tsp. cinnamon ½ cup yogurt, plain |
2 large eggs, beaten 2 Tbsp. olive oil ¼ cup 100% pure vegetable glycerin 2 tsp. orange flavoring ¼ cup chopped walnuts ½ tsp. vanilla |
| Preheat oven to 400°. Mix dry ingredients in one bowl and wet ingredients in another bowl. Combine the two mixtures and stir until moistened. Fold in walnuts. Spoon into muffin pans lined with paper baking cups, filling 2/3 full. Bake 15-18 minutes. Test for doneness with a toothpick. | |
| VEGETABLE OMELET Yields 2 servings | |
| 4 large eggs (fresh if possible) 1 large tomato, diced 1 medium avocado, diced 2 large green onions, coarsely chopped |
¼ cup sliced olives 2 Tbsp. clarified butter |
| Beat eggs in a medium bowl with a rotary beater or electric mixer. Add other ingredients, except butter; mix. Place butter in a large skillet; melt, moving pan back and forth until entire surface and sides are coated. Add egg mixture; cook over medium heat until sides and bottom are golden brown. Turn half of omelet over other half; cover. Cook at low heat until egg is set and omelet is golden brown. | |
| BREAKFAST BURRITO Yields 2 servings | |
| 2 large sprouted wheat tortillas 4 eggs, beaten with 1 Tbsp. water Salt 2 Tbsp. butter ½ c. grated soy cheese Fresh salsa (optional) [click for recipe] |
1 Serrano chili pepper, finely chopped 2 scallions, including half of the greens, chopped Chopped cilantro 2 red potatoes, cut into ¼ inch cubes Turkey bacon (optional) |
| Place the tortillas, one on top of the other and heat in an ungreased skilled over low
heat, or place directly on the gas top, quickly turning until heated through. Meanwhile, sauté the red potatoes in 1-2 Tbsp. olive oil in a skillet until cooked through; 10-20 minutes. Heat the butter in a nonstick skillet over medium heat until it sizzles. Add the eggs and scramble. When they're nearly done, turn off the heat and stir in the cheese, chili, scallions and cilantro. Scoop the eggs into the warm tortillas, add potatoes and bacon and serve. Breakfast Burritos with Tofu. If you don't eat eggs, fill the burritos with Scrambled Tofu. Since tofu is on the dry side, plan to add a tablespoon or two of fresh salsa. | |
| FIESTA TOAST | |
| 2 pieces yeast free bread Fresh Salsa [click for recipe] |
4-6 slices soy or rice cheese Salt & pepper to taste |
| Preheat oven to broil. Toast bread in toaster. Place cheese on toast. Place toast on cookie sheet and put under broiler. Watch carefully. Remove when cheese melts. Add Salsa on top. Enjoy! | |
| VEGETABLE SOUP Yields 8 servings | |
| 1 white or brown onion, diced 6 carrots, washed & diced 3 medium zucchini, diced 4 cups vegetable broth 4 cups water (or more if desired) ½ cup fresh parsley, washed & chopped 3 cloves garlic, chopped |
3 stalks celery, diced 4 medium size white or red potatoes, diced 3 cups fresh green beans, cut into 1-inch pieces salt & pepper to taste 2 Tbsp. olive oil |
| Heat oil in a large stock pot. Add garlic and cook for 1 minute. Add onions and cook
over medium heat (so they don't brown) for 5 minutes. Add celery and carrots and heat for 5 minutes,
stirring frequently. Add water and broth. Add remaining vegetables. Bring to boil and lower heat to
simmer until potatoes are cooked and not too hard. Add parsley. Salt & pepper to taste. This soup
usually takes approximately 30 minutes. You can put it in a crock pot and keep heated for eating
throughout the day. Variations: As you are able, you may add the following: cubed chicken pieces, corn, summer squash, tomatoes (if desired), cabbage. This soup is really a basic recipe and you can alter it according to your family's tastes. | |
| ITALIAN SOUP Yields 6 servings | |
| 2 tsp. olive oil 2 cloves garlic, finely chopped 1 14-oz. can tomatoes, drained 1 large sprig rosemary are 1½ tsp. dried |
2 19-oz. cans chickpeas, drained and rinsed 6 oz. spelt elbow noodles ½ tsp. black pepper 1 28-oz. can vegetable broth |
| Heat oil in a large pot over low heat. Add garlic and cook, stirring, until golden,
about 1 minute. Add tomatoes and rosemary; simmer for 5 minutes. Pour in broth and 2 cups water; bring
to a simmer over medium heat. Meanwhile, in a small bowl, mash 1 cup of the chickpeas with a fork or potato masher (optional). Stir mashed chickpeas into the broth mixture, along with elbow noodles and pepper. Simmer, uncovered, until the pasta is tender, 5 to 12 minutes. Stir in the remaining whole chickpeas and heat through. If using fresh rosemary, make sure you take the sprigs off of the stalk and chop them before putting into soup. | |
| VEGGIE CHILI Yields 4 servings | |
| 1 Tbsp. olive oil 2 cloves garlic, minced 1 red bell pepper, deseeded and diced 1 green bell pepper, deseeded and diced 1 celery stalk, diced 1 28-oz. can diced tomatoes, with juice 1 onion, diced |
7 oz. can kidney beans, drained and rinsed 7 oz. van black beans, drained and rinsed 2 Tbsp. chopped fresh cilantro Salt and pepper to taste 1-2 Tbsp. chili powder Fresh cilantro sprigs, to garnish Diced avocados for garnish |
| Place olive oil in large pot, add onion and garlic and sauté on medium heat for 3-5 minutes, until tender. Add bell peppers, celery and sauté for another 3 minutes. Add tomatoes, beans and chili powder. Cook, simmering for 20-30 minutes. Salt and pepper to taste. Add cilantro at the last minute, if desired. Place in bowls and add avocados on top for garnish. | |
| SPINACH AND EGG SALAD Yields 4 servings | |
| I love spinach salad! My childhood memories are of cafeteria canned spinach, and when I discovered fresh spinach as an adult, I couldn't believe the difference! The hardest thing about cooking with spinach is making sure all dirt is removed from the leaves. Use the vegetable cleansing formula at the end of the book and I guarantee even your kids will eat it. | |
| ½ pound fresh spinach leaves, cleaned and dried 2 cups zucchini, thinly sliced 1 medium yellow bell pepper, thinly sliced 1 medium red bell pepper, thinly sliced |
8 cherry tomatoes, halved ¼ cup sliced olives (optional) 2 large eggs, hard-cooked, peeled and chopped |
| Tear spinach into bite-sized pieces. Spread zucchini over spinach. Place yellow and
red peppers at random. Sprinkle tomatoes and olives over tops. Cover with chopped eggs. Chill for 30
minutes to 1 hour before serving. Dressing: Place 2 Tbsp. sesame oil in non-stick skillet; add 2 Tbsp. chopped white onion. Sauté until tender. Mix in ½ can chicken broth, 2 Tbsp. 100% pure vegetable glycerin, 1 Tbsp. fresh lemon juice, 2 Tbsp. chopped fresh tarragon and ½ tsp. dry mustard. Bring to a boil, then reduce heat to simmer. Mix 1 Tbsp. arrowroot with ¼ cup water; pour into broth and mix until thick. Serve hot or cold. | |
| RED LETTUCE AND RADISH SPROUT SALAD | |
| 4 good handfuls red-leaf greens 1 large shallot, finely diced 1½ Tbsp. lemon juice |
3 Tbsp. extra virgin olive oil 1 Tbsp. walnut oil 1 cup red radish sprouts |
| Sort through the greens, then trim, wash and dry them well. Combine the shallot, lemon and ¼ tsp. salt in a bowl and let stand for 10 to 15 minutes. Whisk in the oils. Toss the greens with a few pinches salt; add the dressing; distribute the radish sprouts on top and toss until the leaves are evenly coated. | |
| SPRING GREENS SALAD WITH TOASTED WALNUTS | |
| Toasting nuts truly enhances their flavor. All you need to do is spread them in a skillet and place it on the stove. Shake the pan frequently until the nuts are evenly toasted -- the aroma is to die for! | |
| 6 cups mesclun mix (spring lettuces) 1 cucumber, seeded and chopped |
½ small red onion, thinly sliced ½ cup chopped walnuts, slightly toasted |
| Wash and pat dry lettuce. Add rest of ingredients and toss with dressing to coat
evenly. Dressing: Whisk together ¼ cup fresh lemon juice, ½ cup olive oil, ½ tsp. dry mustard, salt, pepper and ½ tsp. dried tarragon. | |
| TUNA-STUFFED AVOCADO Yields 2 servings | |
| 2 large lettuce leaves, scrubbed and dried 1 medium avocado, scrubbed, pitted, and halved 1 6 oz. can solid white albacore tuna or ¼ lb. Fresh tuna, cooked 2 stalks celery, without leaves, and finely chopped 2 small green onions, scrubbed, peeled, and finely chopped |
¼ cup slivered or ground fresh almonds 2 Tbsp. Delicious Homemade Mayonnaise ½ teaspoon chopped fresh dill 1 medium fresh lemon, scrubbed and cut into wedges |
| Place lettuce leaves on 2 salad plates. Top each leaf with an avocado half; cover with clear wrap. Mix the rest of the ingredients, minus the lemon, in a large bowl. Uncover avocado halves; fill with tuna mixture; garnish with lemon wedges. | |
| CURRIED CHICKEN SALAD Yields 4 servings | |
| ½ pound cooked natural chicken breast, cubed 2 large eggs, hard cooked, peeled and coarsely chipped 3 green onions, chopped (greens included) 1 medium red bell pepper, coarsely chopped |
¼ cup Mayonnaise Curry powder to taste 4 large lettuce leaves, scrubbed and dried ¼ cup slivered almonds, lightly toasted |
| Place all ingredients, except lettuce and almonds, in a large bowl; mix well. Place lettuce leaves on 4 salad plates. Spoon salad over leaves. Sprinkle almonds over top. | |
| ORANGE ROUGHY WITH BUTTER SAUCE &
ALMONDS Yields 4 servings | |
| ½ cup clarified butter 1 tsp. each fresh chopped basil and oregano Garlic powder to taste 4 orange roughy fillets (6-8 oz. each) |
½ cup sliced almonds 1 medium lemon, cut into wedges for garnish Fresh parsley sprigs for garnish |
| Preheat oven to 350 degrees. Melt butter in a small skillet; add seasonings, mix and immediately remove from heat. Dip both sides of fish into butter sauce; place in a baking dish and pour any remaining sauce over tops of fillets. Sprinkle almonds over top. Bake 20 minutes. Test for doneness with a fork. Garnish with lemon and parsley. | |
| GARLIC CHICKEN Yields 6 servings | |
| 1 Tbsp. olive oil 4 lbs. Bone-in chicken pieces, skinned Salt and pepper to taste 1¾ cups chick stock |
4 sprigs thyme or ¼ tsp. dried 1 sprig rosemary or ¼ tsp. dried 30 cloves garlic, unpeeled (about 3-4 heads) Fresh parsley, chopped |
| Preheat over to 350°. Heat oil over medium heat in a heavy-bottomed, flameproof
casserole dish wide enough to accommodate the chicken in a single layer. Add chicken and season with
salt and pepper. Sauté, for 5 minutes, then turn over and sauté, another 5 minutes. If
the bottom of the pot scorches a little, don't worry; it won't affect the flavor of the dish. Remove
chicken pieces from the pot. Add garlic, and sauté, stirring, for 3 to 5 minutes, until beginning to brown. Again, don't worry about scorching. Spread cloves in a single layer and return the chicken pieces to the pot. Add chicken stock, thyme and rosemary and cover tightly. Place casserole in the oven and bake 45 minutes, covered. After 45 minutes, check chicken. If it's not quite cooked through, bake another 15 minutes. Reserve garlic cloves to spread over yeast free toast. If you cannot find the right casserole dish, use a large skillet and transfer garlic and chicken to a glass or metal casserole dish for cooking in the oven. | |
| CHICKEN SALAD Yields 2 servings | |
| 2 chicken breasts, boiled and shredded 2 scallions, chopped with greens ½ cup celery, chopped ¼ cup red bell pepper, chopped ½ cup cucumber, seeded and diced |
Salt and pepper to taste ½ cup slivered almonds ¼ tsp. dill (optional) ½ cup mayonnaise or tofunnaise |
| Place all ingredients in bowl and mix together. Preferably chill 4-6 hours to blend flavors together. You can add so many other ingredients to this -- get creative! (Remember, no fruit, though) | |
| BLACKENED TOFU Yields 4 to 6 servings | |
| The melted butter is essential in this for the right flavor as are the powdered garlic and onions. Because of the extreme heat and volatility of the spices, it's best to cook blackened anything out-of-doors or under a good fan. | |
| 2 1-pound blocks Chinese-style firm tofu Salt 1 Tbsp. sweet paprika 1 tsp. onion powder 1 tsp. garlic powder ½ to 1 tsp. cayenne to taste |
¾ tsp. ground white pepper ¾ tsp. black pepper ½ tsp. dried thyme ½ tsp. dried oregano 6-8 Tbsp. butter, melted (preferably clarified) |
| Cut the tofu into slabs about ½ inch thick and set them on paper towels to
drain for at least 30 minutes, preferably with a weight on top. They need to be very dry. Mix
2½ tsp. salt and the spices and herbs in a bowl. Brush each piece of tofu with melted butter,
then dredge with the spice mixture, patting it firmly into the tofu. This can be done ahead of
time. Preheat the over to 250° and have a platter and spatula at hand. Heat a cast-iron skillet on the stove or covered gas grill until it's white-hot, about 15 minutes. Pour a teaspoon of melted butter onto each piece of tofu, then place it, butter side down, into the hot skillet and step back. Wait 2 minutes, then turn it over and repeat on the second side. Remove to a platter and keep in the oven until all are cooked. | |
| ROASTED POTATOES | |
| 1 pound yams, peeled and diced into 1-inch pieces 1 pound red and white potatoes, scrubbed and diced into 1-inch pieces 1 clove garlic, finely chopped |
¼ cup olive oil Salt and pepper to taste 1 tsp. dried thyme 1 tsp. dried rosemary |
| Preheat oven to 400 degrees. Place diced potatoes into a large metal baking dish. Drizzle olive oil over potatoes and lightly stir until all potatoes are evenly coated. Add garlic and seasonings. Stir to distribute evenly. Bake for 45 minutes to an hour, stirring potatoes every 15 minutes for even cooking. | |
| FLORENTINE-STUFFED TOMATOES Yields 6 servings | |
| 1 lb. fresh spinach, wilted and drained 6 large fresh tomatoes 2 Tbsp. olive oil 1 large clove garlic, minced 2 cups cooked brown rice |
1 medium onion, finely chopped 1 Tbsp. coarsely chopped fresh basil ½ tsp. ground nutmeg ¼ cup chopped fresh almonds |
| Preheat oven to 400 degrees. Squeeze out all liquid from spinach. Cut tops off tomatoes; remove pulp. Chop pulp; place into a small bowl and reserve. Heat oil in a large skillet. Add garlic and onion; sauté until tender. Add spinach, tomato pulp, rice, basil and nutmeg. Stir; turn until spinach and tomato are well coated with seasonings; remove from heat. Place tomatoes in a buttered, 8-inch baking dish; fill with spinach mixture. Top with almonds. Bake 15-20 minutes. | |
| ROASTED EGGPLANT AND TOFU Yields 2 servings | |
| 1 10-oz. block extra firm tofu 1 eggplant, cut into ½" slices 2 Tbsp. olive oil |
Salt and pepper to taste 2 cloves garlic, minced |
| Cut tofu into ½" slices. Place on paper towels and drain for approximately 30
minutes, preferably with a weight on top. Take tofu slices and place in marinade for approximately 4-6
hours, or overnight. This part can be done ahead of time. Preheat oven to broil or 500°. Mix olive oil and garlic together. Brush eggplant with oil mixture. Sprinkle with salt and pepper. Remove tofu from marinade and place tofu and eggplant on baking dish. Bake for 8-10 minutes, being careful not to burn food. Halfway through turn eggplant slices and tofu to brown on other side. Note: You can even add zucchini slices and/or bell peppers to this recipe. Use these vegetables for the grilled veggie sandwich. Just put between two slices of yeast free bread. | |
| GREEN LENTILS WITH GARLIC AND CILANTRO Yields 4 servings | |
| 1 small onion, finely chopped 2 cloves garlic, minced 2 1-inch pieces fresh gingerroot, finely chopped ¼ to ½ cup chopped fresh cilantro 1 Tbsp. olive oil |
1 tsp. cumin seeds 1-1/3 cups dried green lentils 1 Tbsp. fresh lemon juice Dash ground red pepper Salt |
| Heat the oil in a saucepan over medium heat. Add the onion and garlic and cook about 5 minutes, stirring occasionally, until the onion is softened and lightly browned. Stir in the cumin seeds and chopped ginger and cook 1 minute more. Stir in the chopped cilantro; cook and stir until it wilts. Stir in 2½ cups cold water and the lentils; Reduce the heat. Cover and simmer 35 to 40 minutes until the lentils are tender, adding water during cooking, if necessary. Add the lemon juice, red pepper, and salt; simmer 5 minutes more, stirring occasionally. Check the seasonings and stir. | |
| MEDITERRANEAN MOUSSAKA Yields 8 servings | |
| 2 cups vegetable or chicken stock ¾ cup brown rice 2 medium eggplants, unpeeled, cut into ½ inch slices 3 Tbsp. olive oil ¼c. pine nuts 1 large yellow onion, diced 4 cloves garlic, minced |
1 tsp. salt ¼ tsp. ground allspice ½ tsp. ground cumin ¼ tsp. ground cardamom Freshly ground pepper to taste 2 tsp. fresh lemon juice 1 14½ oz. cal crushed tomatoes ¼ c. Kalamata olives, pitted and sliced |
| Preheat oven to 375°. In a small saucepan over high heat, bring stock or water to
a boil. Stir in rice, reduce heat to medium-low and cook, covered until liquid is absorbed, about 20
minutes. Place eggplant slices on a baking sheet lightly coated with cooking spray or oil, and brush tops with 2 tablespoons olive oil. Bake until softened and lightly browned, about 20 minutes. In a medium skilled, add remaining 1 tablespoon olive oil. Add pine nuts and sauté until golden, about 2 minutes. Add onion, garlic, and seasonings and sauté until tender, about 5 minutes. Stir in lemon juice, olives and canned tomatoes and cook until blended, about 2 minutes. Reduce oven temperature to 350°. In a 9x13 inch baking dish lightly coated with cooking spray or oil, arrange in layers half of the rice, half of the eggplant slices and half of the sauce. Repeat the layers. Cover and bake 30-40 minutes, until bubbly. | |
| ZITI WITH BROCCOLI & GARLIC Yields 4 servings | |
| 10-12 oz. package spelt ziti (penne pasta) 1/3 c. soy milk 4 c. broccoli florets ¼ c. olive oil |
4 cloves garlic, minced Red pepper flakes to taste 1/3 c. grated soy parmesan Salt and pepper to taste |
| Prepare pasta according to package directions. Drain, and return to pot and toss with soy milk. Remove from heat and cover. Steam broccoli until bright green, but still crisp. Heat the oil in a small skillet and add garlic and red pepper flakes. Sauté, over low heat for 1-2 minutes. Add steamed broccoli and garlic mixture to pasta. Add parmesan soy cheese. Season to taste. | |
| MARINATED BUCKWHEAT SALAD Yields 4 servings | |
| ½ cup raw buckwheat 1 cup boiling water ¼ cup olive oil 2 large garlic cloves, peeled & chopped 3 green onions, chopped 1 large tomato, scrubbed and diced |
1 medium lemon, chopped 2 Tbsp. coarsely chopped fresh parsley 1 Tbsp. coarsely chopped fresh mint Salt to taste (optional) 4 large lettuce leaves, washed & dried |
| Place buckwheat in a large mixing bowl; cover with boiling water. Let stand 1 hour;
drain. Place buckwheat in a large bowl, adding all other ingredients, except lettuce leaves. Blend
well. Cover and refrigerate 1-2 hours before serving, to allow flavors to blend. Spoon over lettuce
leaves. Note: If you cannot find buckwheat or don't like its flavor, try wheat berries, or quinoa. If you use a grain other than buckwheat, prepare grain according to package directions. You can also add brown rice to the buckwheat for a different taste. | |
| PASTA PRIMAVERA Yields 2 servings | |
| 1 7-8 oz. package spelt noodles 2 Tbsp. olive oil 2 cloves garlic, minced 2 zucchini, julienned ½ fresh spinach |
1 cup fresh or frozen peas ½ cup red bell pepper, thinly sliced 2 carrots, julienned 8 sun-dried tomatoes, packed in oil, thinly sliced |
| Prepare noodles according to package directions. Meanwhile, heat olive oil in skillet. Add garlic and sauté, for 1 minute. Add zucchini, bell pepper and carrots. Sauté, for 2-3 minutes. Add tomatoes and spinach. Cook until spinach wilts. Pour over noodles and toss to coat. | |
| FRESH SALSA | |
| 6 fresh tomatoes, seeded and chopped ¼ cup lemon juice ¼ to ½ of an onion, minced ½ cup chopped cilantro |
1 jalapeño pepper, seeded and chopped 1 tsp. salt, or to taste 1 clove garlic |
| Put half of tomatoes, lemon juice, garlic and salt in a food processor or blender and blend briefly. Put mixture into medium bowl. Add rest of chopped tomatoes, onion, pepper and cilantro. Mix well. | |
| PESTO LATINO | |
| 2½ cups chopped fresh cilantro 2/3 cup raw walnuts 2/3 cup fresh-squeezed lime or lemon juice 1½ tsp. Braggs Liquid Aminos ½ cup spinach (optional) |
1 Tbsp. minced garlic 1 Tbsp. minced fresh ginger 1-2 tsp. jalapeño, seeded and minced |
| Place all ingredients into food processor or blender and puree into a green cream. Scrape down sides if necessary. | |