Healthy Food Recipes





Vegetarian Dishes


Soup - Black Bean

Ingredients
1 lb. Black Beans, Dried

1 cup Onions, shredded
1 cup Carrots, shredded
1 cup Celery, shredded
1 cup Potatoes, shredded
2 or 3 Garlic Cloves, shredded
1 Bay Leaf, large
1 tsp. Oregano, dried
1/8 - 1/4 tsp. Cayenne Pepper, powder
3 tbsp. Lemon Juice
1/2 - 1 Lemon, cut lengthwise and sliced thin
5 cups Pure Water



Preparation

Rinse the dried Black Beans in a strainer and remove any stones. Place in a covered electric crock pot (slow cooker). Add 2 cups of boiling water, cover, and set crock pot on "High". Add the Bay leaf and Oregano. After the beans begin to swell add an additional 2 cups of boiling water. When the beans become tender (5-6 hours), add the shredded vegetables, Cayenne Pepper, and 1 additional cup of boiling water. Cook for another hour and taste the soup for flavor and texture. Continue cooking if necessary. Turn off heat, allow to cool and serve.



Broccoli and Tofu in Garlic Sauce

Ingredients

2 lbs. Broccoli, florets
1lb. Tofu, firm, cubed
1 Onion, medium, diced
3 tbsp. Garlic, crushed or minced
1-1/2 tsp. Ginger, powder
1/4 tsp. Cayenne Pepper, powder
1/3 cup Bragg Liquid Aminos or Soy Sauce
3 tbsp. Corn Starch
1 cup Water



Preparation

This recipe should be served over a bed of Brown Rice. Two cups of Brown Rice cooked in 4 cups of Water will match this recipe. Begin cooking the rice at the same time you begin preparing this recipe.



Peel and dice the Onion, and place in a wok. Peel and crush the Garlic and add to the onion. Cook until the Onion just begins to become translucent. When using a wok, use a little water instead of oil to cook the food.



Wash and separate the Broccoli florets and thinly slice the tender stems. Cube the Tofu into 3/8" to 1/2" cubes. Add the Broccoli, Tofu, Ginger, and Cayenne Pepper. Cook until the Broccoli begins to get tender.



Mix the Corn Starch into the Braggs Liquid Amino or Soy Sauce and about 1/2 cup of Water and add to the cooking Broccoli and Tofu. Continue cooking and mixing continuously in the wok. When the sauce thickens and thoroughly coats the other ingredients, remove from the heat. Add Water as necessary to adjust the thickness of the sauce.



Serve over a bed of Brown Rice and enjoy.



MUSHROOMS ? PORTOBELLO Steaks

Ingredients:

Portobello Mushrooms
Garlic Powder
Oregano
Black Pepper
Olive Oil
Balsamic Vinegar



Preparation:

Lightly oil a cookie sheet. Thoroughly wash the portobello mushrooms and remove the stems. Place the mushroom caps on the cookie sheet up side down. Split the stems lengthwise and place on the cookie sheet curved side down. Sprinkle the mushrooms with the garlic powder, oregano, black pepper, olive oil, and balsamic vinegar.

Place the prepared mushrooms in the oven at 375? F until tender. If the oven is electric and has a "preheat" setting with turns on both the lower and upper elements, use that setting. If the oven is gas, place the mushrooms under the broiler when about ? done.



These portobello mushroom steaks also make excellent burgers and sandwiches.



Pita Salad Sandwich

Preparation

We have found that it is easier to combine the ingredients before stuffing the whole wheat Pita Bread.

In a bowl, mix together your favorite Tossed Salad and Dressing.

Cut a warmed Whole Wheat Pita Pocket Bread in half and carefully open the pocket.

Stuff each half with the prepared Salad and Dressing mixture.

Enjoy!



Roasted Vegetables with Rosemary

Ingredients
2 - Onions (medium size)
2 - 3 Celery Stocks
1 lb. Carrots
2 lbs. Potatoes (white)
2 lbs. Sweet Potatoes or Yams
1 tbsp. Rosemary
Olive Oil, extra virgin (optional)



Preparation

Clean and remove the outer skins from the Onions and from the other vegetables (as desired). Cut into bits size pieces (+/- 3/4 inch). Place in a covered glass or ceramic baking dish. Sprinkle in the Rosemary and mix well. Roast in a regular over set at 350 degrees F. for about 45 minutes or until the vegetables are tender. Mix the vegetables every 15 minutes. If you desire the vegetables to be "browned" remove the cover for the last 10-15 minutes and mix every 5 minutes. Option: Before serving, spray on a little Extra Virgin Olive Oil for flavor and mix well.

Enjoy!







Fish Dishes
Baked Salmon in Cream Sauce

Ingredients:

8 oz. can of salmon

8 fl. oz. tomato sauce

half a teaspoon of Tabasco sauce

3 tablespoons mayonnaise

1 large tomato, thinly sliced

1 oz. (25g) Cheddar cheese, grated or tofu cheese

3 tablespoons of cream

Sea salt and garlic powder

Cooking Instructions:

Pre-heat the oven to 350F

Place the flaked salmon in a shallow ovenproof dish

Mix the mayonnaise, tomato sauce, Tabasco, cream, Sea salt and garlic powder together

Pour the mixture over the salmon

Arrange the tomato slices on top and sprinkle over the grated



Baked Trout with Almonds

Ingredients:

2 x 8oz trout, cleaned

1 oz almonds, flaked

1 oz. seasoned flour

2 tablespoons of lemon juice

3 oz. butter (or safflower butter)

Cooking Instructions:

Coat the trout with the seasoned flour

Melt 2 oz. (50g) butter in a large heavy-based frying pan

Add the trout and fry, turning once for about 12 minutes or until cooked and golden brown

Drain and keep warm on a serving dish

Add the remainder of the butter to the pan and when melted, add the almonds

Cook for 2-3 minutes or till lightly browned then add the lemon juice

Pour the pan juices and the almonds over the trout, garnish with lemon and serve