1/2 medium red bell pepper; cut up
2 medium tomatoes; cut up
1/2 C. fresh basil leaves; loosely packed
2 cloves garlic; minced
1/2 C. fresh orange juice
1/2 C. fresh parsley; loosely packed
1/4 C. raspberry vinegar
1 T. dry mustard
2 tsp fresh thyme leaves; or 1 tsp dried
2 tsp fresh tarragon; or 1 tsp dried
2 tsp fresh oregano; or 1 tsp dried
Combine all ingredients in a blender or food processor and blend until pureed. Makes approximately 1 1/2 C
3/4 C. Water
1/4 C. Balsamic Vinegar
3 tsp. Capers
2 tsp. Dijon Mustard
1-2 tsp. Basil
Combine the ingredients. Adjust vinegar to taste, since it has a strong flavor. Store in a covered container in the refrigerator.
1/2 cup orange juice
2 T. lemon juice
1/2 tsp. rosemary, crumbled, or 1 tsp. fresh, minced
1 tsp. parsley, minced
1/8 tsp. cayenne
2 shallots, minced
2 oranges, peeled and sectioned
Combine first 5 ingredients in a bowl. Stir well and set aside. Heat a nonstick skillet over medium heat. Add shallots and sauté 2 minutes. Add orange juice mixture, bring to boil and cook 1 minute. Remove from heat and gently stir in orange sections. Serve with fish.
2 small cans of no sodium tomato sauce
1/2 cup Diet Rite or Diet Dr. Pepper
1/4 cup balsamic vinegar
A few capfuls of liquid smoke – hickory flavored
Several packets of artificial sweetener
Pepper
Onion powder
Garlic powder
Other spices as desired
Mix it all up and simmer it for about an hour or until it’s thick enough for you.
1 T. Splenda
1/4 C. Bourbon
2 T. low sodium soy sauce
Fresh crushed Garlic
Mix all ingredients and use as marinade for chicken or beef.
1 T. extra-virgin olive oil
1/2 cup minced onion
1 medium eggplant, unpeeled and cut into 1-inch cubes
1 cup tomato sauce
1 tsp. anchovy paste
1 tsp. salt
2 T. capers, drained and rinsed
3 T. red wine vinegar
1 cup water
1/2 tsp. dried basil, crushed
1 T. sugar
Heat the oil in a skillet. Add the onion and cook, covered, over medium-low heat until soft and translucent, about 10 minutes. Remove the onion from the pan and set aside. In the same skillet over medium-high heat, cook the eggplant, stirring frequently, for 10 minutes. Return the onion to the pan and add all the remaining ingredients. Reduce the heat to low and simmer, uncovered, for 30 minutes. Let cool to room temperature and store, covered, in the refrigerator.
Makes 3 cups, or 12 (1/4-cup) servings, 33 calories
1 whole head (bulb) of garlic
1 tsp. olive oil
Preheat the oven to 325F. Slice off the top of the garlic bulb so the inside portion of the individual garlic cloves are just exposed. Place the bulb on a small baking dish and rub 1 tsp. (5mL) of olive oil over the cut portion of the cloves. Bake for 20 minutes or until the garlic bulb is soft to the touch. Remove the garlic and allow it to cool. When the garlic bulb is cool, break it open and squeeze the garlic pulp from the skins. Discard the skin and peels. Puree the roasted garlic in a food processor until it is a paste.
Yield: 2 servings
Calories: 60
Fat: 3g
Fiber: 0g
1 T. Butter
3 C. Thinly sliced Onions
1 C. Dry Red Wine
3 Chicken Stock
1/8 tsp. black pepper
Melt butter in a large skillet over medium-high heat. Add onion; cook 5 minutes, stirring frequently. Continue cooking 15 minutes or until deep golden brown, stirring constantly. Add wine; cook 5 minutes or until liquid almost evaporates. Remove onion from pan; finely chop onion. Return onion to pan; stir in broth and pepper. Bring to a boil; cook until reduced to 2 cups (about 10 minutes).
1 bunch (1oz) fresh oregano, leaves only
1 bunch (1 oz) fresh thyme, leaves only
1/2 oz fresh chives, coarsely chopped
1 4 jalapeo chilies or 1/2 1 habenero chili, coarsely chopped, with seeds10 oz fresh basil leaves, coarsely chopped
1 lg. onion (8 oz), coarsely chopped
10 12 garlic cloves, peeled & coarsely chopped1 stalk celery, coarsely chopped
1 tsp. ground cumin
1/2 tsp. ground tumeric
1 1/2 tsp. paprika
1/2 tsp. sugar or sugar substitute
1/2 C. red wine vinegar
Combine all ingredients in food processor or blender. Blend, pushing down if necessary, until very coarse paste forms (should be able to see bits of the seasonings). Put into clean jar and store in the refrigerator until needed.
1 C. Cold Skim Milk, divided
2 T. Flour
Salt and Pepper
2oz. Reduced Fat Cheddar, cut into small pieces
Combine 1/2 C. milk with flour in covered container and shake well to prevent lumps. Pour into microwave safe dish or measuring C. along with the remaining milk and seasonings. Cook in microwave on high for 3-4 minutes, stirring with a whisk every 30 seconds until thickened. Add cheese and stir until melted.
1 carton cherry tomatoes, quartered
1 can (4 oz) diced green chilies
4 green onions, chopped
1/4 C. lime juice
2 T. fresh cilantro, chopped
Combine all ingredients and chill well before serving
1/2 tsp. grated garlic
2 C. nonfat plain yogurt
1 C. nonfat cottage cheese
1/2 C. minced chives
4 scallions, white part and 1 inch of greens, chopped
1 tsp. Dijon mustard
2 T. fresh lemon juice
1 T. honey
1 tsp. low sodium soy sauce
Combine garlic, yogurt and cottage cheese in food processor and process until creamy. Stir in remaining ingredients.
1 14.5oz. can green chilies, chopped
1/4 C. Fresh Cilantro, chopped
1/4 C. Water
1/4 C. Lime Juice
2 Cloves Garlic, crushed
1 tsp. Honey
Pepper, to taste
Blend all ingredients in a food processor or blender until smooth.
3 T. Paprika
2 tsp. Cumin
1 tsp. Ground Ginger
1 tsp. ground Tumeric
1 tsp. ground Coriander
1/2 tsp. ground Cardamom
1/2 tsp. ground Red Pepper
Combine all ingredients. Yield: 1/3 C.
8 plum tomatoes (about 1-1/2 lb.)
1 T. Olive Oil
1 tsp. sugar
1 T. balsamic vinegar OR: red-wine vinegar
Heat oven to 225 Slice each tomato lengthwise into 4 equal slices, discarding seeds. Toss with the olive oil. Spread in a single layer on rimmed sheet pan. Sprinkle with sugar and vinegar. Bake in 225 oven 2-1/2 hours, until dried but still pulpy, turning slices over after first hour. Store in airtight container in refrigerator for 1 week or freeze for longer storage.
Yield: 32 Tomato Pieces
Calories: 10
Fat: .5g
Fiber: .4g
6 (6-inch) pitas
Butter-flavored cooking spray
1/4 tsp. garlic powder
Preheat oven to 425 degrees. Coat one side of each pita with cooking spray; sprinkle with garlic powder. Cut each pita into 8 wedges; arrange wedges in a single layer on baking sheets. Bake at 425 degrees for 6 minutes or until golden. (Another recipe says bake at 350 for 20 minutes)
1 medium zucchini
1 bell pepper
1/2 C. grated carrots
1 small red onion
1/4 C. red wine or balsamic vinegar
1 T. olive oil
Salt and pepper to taste
Think you don’t have time to slice vegetables for your sandwich? Prepare these marinated vegetables ahead of time, and keep them in the fridge to bulk up sandwiches for up to three days. Slice all vegetables thinly. Toss with oil, vinegar, salt and pepper. Add to sandwiches for extra veggies and crunch.
Yield: 4 servings
Calories: 52
Fat: 4g
Fiber: 1g
1 T. kosher salt
1/2 tsp. saffron threads, crushed
2 C. thinly sliced lemon (about 3 lemons)
1/4 C. fresh lemon juice
1 T. olive oil
Combine salt and saffron. Place one lemon slice in bottom of a wide-mouth 2-C. glass container. Sprinkle with a dash of salt mixture. Repeat layers with the remaining lemon slices and salt mixture. Cover and let stand at room temperature 3 days. After 3 days, press the lemon slices down with a spoon. Pour the juice and oil over lemon slices. Place a ramekin, custard C., or clean decorative stone on top of lemon slices (to weigh them down). Cover and let stand at room temperature 5 days. Remove weight, and cover with lid of container. Note: Preserved lemons can be stored at room temperature for up to a month or refrigerated for up to 6 months.
Yield: 1 C.
Serving size: 1 T.
Calories: 11
1 green onion (ends trimmed), cut into 2-inch pieces
1 fresh jalapeo chili, stemmed, seeded, and coarsely chopped
2 T. coarsely chopped fresh cilantro
1/4 C. thawed frozen peas
3 T. coarsely chopped cooked artichoke bottom
1 soft-ripe avocado (3/4 lb.), pitted, peeled, and coarsely chopped
2 T. lime juice
Salt
8 C. (about 4 1/2 oz.) low-fat baked tortilla chips
In a food processor, whirl onion, chili, cilantro, peas, artichoke, avocado, and lime juice until a chunky paste. Scrape mixture into a bowl and add salt to taste. Serve with chips for dunking.
Yield: 6 servings
Calories: 161
Fat: 7.3g
Fiber: 2.7g
4 Roma tomatoes (12 oz. total)
2 T. extra-virgin olive oil
1/2tsp. granulated sugar
About 1/4 tsp. salt
2 T. balsamic vinegar
2 T. red wine vinegar
1 tsp. firmly packed brown sugar
4 fresh basil leaves (each 2 in. long), rinsed, or 1/2 tsp. dried basil
Pepper
Rinse and core tomatoes; cut in half lengthwise. Set halves, cut side up, in a 9-inch cake pan. Brush cut sides with a total of 2 tsp. oil. Sprinkle evenly with granulated sugar and 1/4 tsp. salt. Bake in a 400° regular or convection oven until tomatoes are browned, 35 to 45 minutes. Let cool. In a blender, whirl tomatoes, balsamic vinegar, red wine vinegar, remaining 4 tsp. olive oil, brown sugar, and basil until smooth. Add salt and pepper to taste.
Yield: 1 C.
Serving Size: 1 T.
Calories: 22
Fat: 1.8g
Fiber: .3g
1 C. tahini
3/4 C. lemon juice
2 T. water
2 cloves garlic, crushed
1/2 tsp. salt
1/2 tsp. parsley, finely chopped
dash of cumin
In a food processor, combine tahini, garlic, lemon juice, salt, and cumin together. Mix well and add water as you are combining the ingredients. Remove from processor and scoop into a small bowl.
Tarator sauce is perfect for meats, falafel, and even better on pita sandwiches like shawarma. It is a universal sauce and can be used on veggies, seafood, beef, chicken, and lamb.
28 oz. Low sodium canned tomatoes
16 oz. Low sodium tomato sauce
5 1/2 oz. Low sodium tomato paste
1/2 C. chopped green bell peppers
1/2 C. chopped onions
1/2 C. diced zucchini
1 C. chopped mushrooms
1/2 C. chopped carrots
1 tsp. dried basil
1 tsp. dried marjoram
1/2 tsp. dried oregano
1/2 tsp. dried rosemary
3 cloves minced garlic
In a large saucepan, saut bell pepper, onion, zucchini, mushrooms, carrots, garlic and herbs in some vegetable stock or water till onion is translucent. Add the tomato products, breaking up the whole tomatoes. Simmer for 30 minutes.
Yield: 4 Servings
Serving Size: ~1 C. sauce
Calories: 80
Fat: .6g
Fiber: 2.9g
Notes: Easy to make, and tasty and chunky with lots of veggies, enough that I count it as a vegetable serving. Great to add moisture and flavor to just about anything you can imagine, tons of uses.
For quick snacks I keep small baked meatballs in the freezer. Stick 3 oz. worth in a bowl, top with sauce and nuke until its all thawed and heated through, stirring a couple times while cooking. Yummy by itself or over pasta, barly or rice. Or if I am feeling really sinful, I’ll put that mixture on a french roll, top with a little reduced fat swiss and have myself meatball grinder.
1/3 C. tahini
1 T. white miso
1 tsp. lemon juice
Place all ingredients in a small bowl and mix with a fork until creamy. If a thinner consistency is desired, gradually stir in small amounts of warm water. Optional additions: ginger, garlic, parsley, scallions, rice vinegar, sesame seeds, soy sauce.
Drizzle over steamed or roasted vegetables
Use as a dip for raw veggies
Add to tofu while sautéing
Spread on tofu and bake or broil
Toss with soba, somen, or udon noodles
Thin with water and use as a salad dressing or marinade.
1/2 C. 1% Cottage Cheese
2/3 C. Cooked Ham, Finely Chopped
3 T. Low Fat Swiss Cheese, shredded
11/2 T. Fresh Parsley, minced
1/4 tsp. Horseradish
1/4 tsp. Dijon Mustard
1/8 tsp. Poppy Seeds
Process cottage cheese until very smooth. Stir in remaining ingredients, cover, and chill thoroughly before using.
Yield: 16 T.
Serving Size: 2 T.
Calories: 45
Fat: 1.2g
Fiber: 0g
Notes: Good on toast, bagels, english muffins, warmed pitas, in a sandwich, you name it. Tasty way to add a little protein to your meal (2 T. has about 7g of protein).
In a 1- to 2-quart pan, mix 1 C. sugar and 2 T. cornstarch. Stir in 2 C. water. Bring to a boil over high heat, stirring, about 4 minutes. Remove from heat. Add 1/4 C. (1/8 lb.) butter or margarine, 2 T. grated lemon peel, and 1/4 C. lemon juice. Stir until butter melts. Serve warm.
Yield: 3 C.
Serving Size: 1 T.
Calories: 27
Fat: 1g
Fiber: 0g
1/4 cup ketchup
2 T. mustard
1 T. molasses
1/4 cup brown sugar
2 T. rice wine vinegar
2 T. brewed coffee
1 tsp. finely chopped fresh gingerroot
2 T. light soy sauce
1 garlic clove, finely chopped
Combine ingredients and simmer in small saucepan, about 20 minutes.
1 C. part-skim ricotta cheese
1/4 C. unhomogenized smooth peanut butter
2 T. skim milk
21/4 tsp. vanilla extract
1/2 tsp. ground cinnamon
2 T. sugar
Combine all the ingredients in a food processor and blend until satin smooth. If stored, tightly covered, in the refrigerator, it will keep for about 1 week.
Makes 1 1/4 C.
Serving Size: 2 T.
Calories: 79
Fat: 4g
5 hard boiled eggs
1 C. Egg Beaters
3 T. fat-free Miracle Whip
1/4 tsp. horseradish
1/2 tsp. Grey Poupon mustard
1/2 tsp. vinegar
1/2 tsp. salt-optional
Black pepper and paprika-optional
If you perfer a sweeter taste, use less mustard and add 1 to 2 T. sweet relish. Cut boiled eggs in half and discard yolks. Set aside. Spray a skillet with non-fat cooking spray. Add Eggs Beater and cook and stir over medium heat until done. Cool. Combine cooled Egg Beaters and all remaining ingredients except paprika in a food processor until smooth. Fill mixture into egg halves and sprinkle with paprika.
Yield: 10 halves
Calories: 25
Fat: 0g
Fiber: 0g
6 husked and finely chopped tomatillos
2 to 3 rinsed, drained, seeded and finely chopped canned chipotle peppers in adobo sauce
1/4 cup finely chopped red onion
1/4 tsp. finely shredded lime peel
1 T. lime juice
1 T. snipped fresh cilantro
2 cloves garlic, minced
1 T. honey
1/4 tsp. salt
To make salsa:
Combine all salsa ingredients; cover and let stand at room temperature for 30 minutes for flavors to blend. Refrigerate any leftover salsa for up to 3 days.
2 tsp. corn oil margarine or butter
1 T. all-purpose flour
12 oz. canned evaporated skim milk, heated to simmering
1/4 tsp. salt
Melt the margarine or butter in a saucepan over low heat. Add the flour and cook, stirring constantly, for 2 full minutes, being careful not to brown the flour. Remove from the heat and add the simmering milk, stirring constantly with a wire whisk. Add the salt and return the sauce to low heat. Cook slowly, stirring occasionally, for about 20 to 30 minutes, or until thickened.
Yield: 1 1/4 C.
Serving Size: 1/4 C.
Calories: 72
Fat: 2 g
1/2 C. sherry
1 1/4 lb. rhubarb trimmed and cut in 1†pieces
3/4 C. sugar
Juice and zest of 1 large lemon
1/4 C. water
1 tsp. Dijon mustard
Cook ingredients in a non-reactive saucepan for 10 minutes or until jam like. Stir to prevent burning. Serve under or drizzled over the top of grilled salmon.
Yield:
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Fat:
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1 12 oz. bag cranberries
1 C. water
1 C. sugar
1 orange, cut into small sections, pith and seeds (duh!) removed
Zest from 1 orange
Some fresh ginger, grated (make it TINY!)
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In a large (the taller the sides, the better, because you’re exploding cranberries) saucepan, heat water, sugar, and cranberries until boiling. Reduce the heat to a gentle boil and add grated ginger, orange zest, and orange pieces. Cook until all the cranberries explode and sauce has reached desired consistency, 10-30 minutes, with the sauce thickening as it cooks longer.
8 cloves garlic – peeledÂ
1 tsp. Olive Oil – EVOO
1 C. Mayonnaise – Light is fine
1 dash kosher salt – to taste
3/4 C. Avocado (Haas) – rough chopped (1 small avocado)
2 dashes Black pepper – to taste
2 medium key limes – or 1 regular lime
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Preheat oven to 350 (or do this while baking something else). Place 4 cloves of garlic in an ovenproof dish or ramekin. Place a small amount of EVOO in the dish and stir to coat the garlic. Roast the garlic in the oven until its light brown, soft, and caramelized. About 20 – 25 minutes. Remove and allow to cook in the dish. Meantime chop up the other 4 cloves, peel and chop the avocado, and place these in your blender or food processor. Add the mayonnaise and mix briefly. Use a zester or small sharp knife to remove about a T. of zest (just the colored part of the rind) from the limes. Then squeeze the lime juice into a separate bowl. Add the lime zest to the mayo-garlic mixture and mix briefly. Now add the avocado and about 2 tsp. of lime juice and blend until smooth. While blending drizzle in the rest of the olive oil and add a bit of salt & pepper. Taste the aioli then adjust the thickness and flavor with lime juice, salt, and pepper as needed. Serve on fish, chicken, or vegetables
2 large onions, peeled and thinly sliced
1 tsp olive oil
2 C. spring water
2 tsp wheat free tamari sauce
Thickener (1 tsp arrowroot)
Peel and slice the onions. Warm the oil in a pan with a little water and add the onions. Simmer for 15 minutes on a low temperature. Add the spring water. Combine the tamari and arrowroot with enough cold water to dissolve. Add this mixture to onion and water, mix and stir over a medium heat until thick and clear. Blend for a smooth gravy. Alternatively you can use a miso soup pack. Simply add boiling water to the powder and use as gravy over the millet mash.
Yield:
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Fat:
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2 very soft Avocados (contains 14 minerals to regulate body functions high in Lecithin which feeds brain and reduces fat in the body; excellent source of protein; prevent anaemia).
2 stalks finely chopped fresh raw spring onions (removes heavy metals)
¼ tsp of coriander powder (twice as much vitamin C. as oranges)
¼ seaweed seasoning
½ tsp olive oil
3-4 T. water (preferably still mineral water)
Place the water (approximately 3 tbsps) at the bottom of a blender. Then add raw avocados, spring onion, coriander, salt, olive oil and algae powder into the blender. Using the blender, mix until all smooth and creamy. The consistency should be a fluffy soft cream. Use this cream as a delicious topping for salmon. The avocado cream sauce may also be used as a dressing for salad.
Yield:
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3oz. Black Mustard Seeds
1 oz. White Mustard Seeds
2 ½ C. Water
1 C. Coleman’s Mustard
¾ C. + 2 T. Cider Vinegar
1 ½ tsp. Salt
4 T. light Brown Sugar
1 tsp. ground Dill Seeds (mortar and pestle)
1 ½ tsp. Turmeric
1 C. chopped Dill Leaves
Add mustard seeds and water to a glass bowl and allow to sit overnight. The next day add powder, vinegar, salt, sugar, ground dill and turmeric. Use bowl to create double boiler with a saucepan containing water. Cook over very low heat for 4 hours. Check regularly that water has not evaporated, and do not allow the mustard mixture to come to a boil, as the seeds will become bitter. Once cooked, allow to cool completely and then stir in chopped dill leaves. Store in covered container for up to 4 weeks.
Yield:
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3 C. citrus peel, cut into strips from 4 to 5 oranges, 6 lemons & 2 large grapefruits
12 C. cold water
2 1/2 C. sugar
1/2 C. honey
1 3/4 C. boiling water
Wash fruit. Score peel into quarters. Remove sections of peel with fingers; cut into uniform strips about 3/8 in. wide. Boil peel with 6 C. cold water, uncovered, for 10 minutes. Drain and rinse. Repeat process with 6 C. fresh water. In a large saucepan, combine 1 1/2 C. sugar, honey and boiling water. Bring to a boil, and boil about one minute. Add cooked, drained peel and briskly simmer until almost all of the syrup has been absorbed, about 30 to 40 minutes. Stir frequently to avoid sticking. Transfer peel to colander. Drain well, about 10 minutes. In large bowl, toss drained peel with remaining 1 C. sugar to coat well. Spread pieces out on waxed paper to dry. Store in tightly covered container.
3 tsp. garlic powder
3 tsp. salt
2 tsp. Sugar
1 tsp. onion powder
1/2 tsp. black pepper
1/4 tsp. cayenne
½ tsp. Paprika
¼ tsp. Turmeric
Combine all ingredients in a jar with a lid. Tightly close the lid and shake very well to combine all ingredients.
3 tablespoons Powdered mustard
2 tablespoons Hot water
1/2 cup Soy sauce or tamari sauce
2 tablespoons Sesame seeds, toasted
1 Garlic clove
In a small bowl, blend mustard and water into a paste. Pour paste into blender container; add remaining ingredients and process about 1 minute or until smooth.
Yield:
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2 C. sliced radishes (8 oz.)
1 small onion, cut into thin wedges and separated
1/2 C. seasoned rice vinegar
1/2 C. sugar
1 1/2 tsp. salt
Slice radishes by hand or use the slicing blade of a food processor. Place radish slices and onions in a large bowl or crock. In another bowl stir together vinegar, sugar, and salt until sugar is dissolved. Pour over radish mixture. Cover and refrigerate at least 8 hours or overnight before serving. (Radish mixture will have a very pungent aroma.) Makes 2 C.
Yield:
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