Chicken Cordon Bleu Pizza
2 Flatbread or pizza rounds
1/2 C. prepared alfredo sauce
2 C. fully cooked grilled chicken strips
5 slices Canadian Bacon
1 1/4 C. mozzarella cheese shredded
fresh parsley for garnish
Preheat oven to 350 degrees. Assemble pizza by layering on alfredo, chicken, Canadian bacon, mozzarella cheese, and a sprinkle of parsley. Bake for 8-10 minutes until cheese is melty. Slice and enjoy!
Cherry-Vanilla Jam Recipe
2 pounds cherries, pitted
2 scant C. sugar
1/4 tsp. vanilla powder
Wash, stem, and pit the cherries. If desired, chop them down more finely. In a large nonreactive pot, combine the cherries, sugar and vanilla powder. Macerate for several hours or overnight in the refrigerator. Put the pot over medium heat. Heat the macerated fruit, stirring occasionally, until the sugar is fully dissolved. Turn the heat to high, and cook, stirring only to prevent scorching, until ​the gel point is reached. Pour the jam into clean, heated jars and process in a water bath canner for 10 minutes, adjusting for altitude.
2/3 C. milk
1/3 C. maple syrup (pure syrup is best)
1/3 C. butter, softened
1 egg
3/4 tsp salt
3 C. bread flour
1 pkg. active dry yeast (2 1/2 tsp)
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Filling:
1/2 C. packed brown sugar
2 T.P bread flour
4 tsp ground cinnamon
6 T.P cold butter
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Maple Icing:
1 C. confectioner’s sugar
3 T.P butter, melted
3 T.P maple syrup
1-2 tsp milk
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Dissolve yeast in 2/3 C. warm milk. Add the rest of the dough ingredients. Knead until dough is springy. Place in a greased bowl (turning once to grease top), cover with a light towel, and place in warm area until doubled in bulk. Turn dough onto a lightly floured surface. Roll into two 12×7 rectangles. In a small bowl, combine the brown sugar, flour and cinnamon. Cut in butter until mixture resembles coarse crumbs. Sprinkle half of the sugar over each rectangle. Roll up jelly-roll style, starting from a long side. Pinch seam to seal. Cut each roll into 12 slices. Place cut side down in one greased 13x9x2 inch baking pan. Cover and let rise in a warm place until doubled, about 20 minutes. Bake at 375 F for 20-25 minutes or until golden brown. Cool on a wire rack for 5 minutes. In a small mixing bowl, combine confectioner’s sugar, butter, maple syrup, and enough milk to achieve desired consistency. Spread over warm rolls.
Canning Tomato Paste
3 gallons quartered Roma or other paste tomatoes
1 red bell pepper, seeded and chopped
1 bay leaf
½ tsp. kosher salt
6 tsp. bottled lemon juice, divided
In a large pot set over high heat, combine the tomatoes, red bell pepper, bay leaf, and salt. Bring to a boil. Reduce the heat to low. Simmer for 30 minutes, or until the tomatoes are very soft. Using a potato masher, press the tomatoes down and release their juices while they are cooking. Using a food mill, pass the mixture through to puree. Discard the seeds and skins. Transfer the puree to an uncovered slow cooker set on low. Cook the tomatoes for 8 hours, stirring hourly. As it thickens and reduces, check more frequently to prevent scorching. Prepare a hot water bath. Place the jars in it to keep warm. Wash the lids and rings in hot, soapy water, and set aside. To each jar, add 3/4 tsp. of lemon juice. Ladle the hot paste into the prepared jars, leaving 1/2 inch of headspace. Use a nonmetallic utensil to release any air bubbles. Wipe the rims clean and seal with the lids and rings. Process the jars in a hot water bath for 45 minutes. Turn off the heat and let the jars rest in the water bath for 10 minutes. Carefully remove the jars from the hot water canner. Set aside to cool for 12 hours. Check the lids for proper seals (see here). Remove the rings, wipe the jars, label and date them, and transfer to a cupboard or pantry. Refrigerate any jars that don’t seal properly, and use within 3 weeks. Properly sealed jars will last in the cupboard for 12 months. Once opened, refrigerate and consume within 3 weeks.
6 to 8 boned, skinned chicken thighs (1 1/4 to 1 1/2 lb. total)
3/4 C. canned coconut milk (stir before measuring)
1 T. minced fresh ginger
1 tsp. fresh-ground pepper
1 tsp. hot chili flakes
Chili glaze
4 or 5 green onions, ends trimmed, cut lengthwise into thin slivers (including tops)
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Rinse chicken and pat dry. In a large bowl, mix coconut milk, ginger, pepper, and hot chili flakes. Add chicken and mix; cover airtight and chill at least 1 hour or up to 1 day. Lift chicken from bowl, reserving marinade; pull thighs open and lay flat on a lightly oiled barbecue grill over a solid bed of hot coals or high heat on a gas grill (you can hold your hand at grill level only 2 to 3 seconds); close lid on gas grill. Cook, turning thighs as needed to brown on both sides, until meat is no longer pink in center of thickest part (cut to test), 10 to 12 minutes, basting frequently with remaining marinade (use it all). Transfer thighs to a warm platter and pour the chili glaze evenly over meat; garnish platter with green onions.
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Yield: 6 servings
Calories: 147
Fat: 7.9g
Fiber: 0g
Grapefruit and Vanilla Bean Jam
5-6 large pink grapefruits about 5-6 pounds, you can also use Ruby Red grapefruit
1 1/2 C. sugar or more to taste
2 vanilla beans
Remove the rind from the grapefruits. Thickly slice the fruit and then cut or break apart into pieces. Discard any seeds. Puree the fruit in a food processor or blender, and then pour it into a heavy bottomed pot, along with the sugar. Cut the vanilla beans in half and then make a slit down the length of each piece. Pry the beans open with the tip of your knife and scrape out the seeds, adding them to the pot with the grapefruit. Throw the pods right in, too. Bring the pot up to a boil, then turn down and boil for about 40-50 minutes. You won’t have to tend it much at first, but toward the end you’ll need to keep an eye on it and stir often to prevent scorching. It will be greatly reduced, darker, and thicker at about the 40 minute mark. The longer you boil it the thicker the jam will be, but I found about 45 minutes was sufficient. Remove the vanilla bean pods and discard. Pour the hot jam into jam jars and let cool before covering and refrigerating. Use within 2 months, or freeze.
2 chicken breasts, pounded thin
1 head romaine lettuce
1 can black beans
1 C. frozen corn (cooked)
1/4 C. green onions chopped
1 small red pepper, sliced thin
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Grill chicken until thoroughly cooked, slice into strips. Chop lettuce and divide on to four plates. Heat black beans and corn and spoon on top of the lettuce. Add sliced pepper and onion. Top with sliced chicken.
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Dressing:
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2 T. lime juice
1/4 C. cilantro
1 1/2 tsp. sugar
1 tsp. minced garlic
1/2 tsp. chili powder
1/2 tsp. salt
1/2 tsp. pepper
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1/3 C. olive oil
Put all ingredients in a food processor or blender and blend until smooth. Pour over prepared salad.
For a fun twist add blue corn chips. For those who are not a fan of cilantro this salad also tastes great topped with salsa or ranch dressing.
Drunken Rose Hips Jam
1/2 pound rosehips
2 C. red wine
3/4 C. water
1 1/2 C. sugar
Days 1-3. Rinse the rosehips well. Cut the dark spot off the end of each and halve them. Remove the inner seeds and hairs using a small, sturdy spoon. In a large bowl, cover the rosehips with the wine. Refrigerate, covered, for 3 days. Prepare a hot water bath. Place the jars in it to keep warm. Wash the lids and rings in hot, soapy water, and set aside. Strain the rosehips. In a small saucepan set over medium-high heat, combine the water and strained rosehips. Cover the pan and bring to a boil. Cook for about 10 minutes, or until the rosehips are tender. Run the rosehips and their cooking water through the fine screen of a food mill. Measure and return the pulp to the saucepan. There should be about 1 1/2 C. of pulp. Add the sugar, adjusting the amount, as needed, to equal the pulp amount. Over medium-high heat, bring the jam to a full, rolling boil. Turn off the heat. Skim off any foam. Ladle the jam into the prepared jars, leaving 1/4 inch of headspace. Use a nonmetallic utensil to remove any air bubbles. Wipe the rims clean and seal with the lids and rings. Process the jars in a hot water bath for 10 minutes. Turn off the heat and let the jars rest in the water bath for 10 minutes. Carefully remove the jars from the hot water canner. Set aside to cool for 12 hours. Check the lids for proper seals. Remove the rings, wipe the jars, label, and date them, and transfer to cupboard or pantry. Refrigerate any jars that don’t seal properly and use within 3 weeks. Properly sealed jars will last in the cupboard for 12 months. Once opened, refrigerate, and consume within 3 weeks.
1/2 pound lean ground beef
1/4 C. chopped onion
1/2 C. water
1/2 C. tomato sauce
1/4 C. tomato paste
1/8 tsp. pepper
1 C. frozen mixed vegetables, thawed
1/2 C. shredded part-skim mozzarella cheese, divided
1 tube (6 ounces) refrigerated flaky buttermilk biscuits
1 tsp. butter, melted
1/4 tsp. dried oregano
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In a small saucepan, cook beef and onion over medium heat until meat is no longer pink; drain. Stir in the water, tomato sauce, tomato paste and pepper. Bring to a boil. Reduce heat; simmer, uncovered, for 10 minutes. Remove from the heat; stir in vegetables and 1/4 C. cheese. Transfer to a 1-qt. baking dish coated with cooking spray (dish will be full). Separate each biscuit horizontally in half; arrange around edge of dish. Brush with butter; sprinkle with oregano. Sprinkle remaining cheese over beef filling. Bake, uncovered, at 375° for 18-22 minutes or until heated through and biscuits are golden brown.
Blackberry & Apple Jam
2 large cooking apples, cored and thinly sliced, cores reserved
3 pounds fresh blackberries
5 C. sugar
3 T. freshly squeezed lemon juice
2 to 3 T. blackberry or raspberry cordial, or liqueur (optional)
Prepare a hot water bath (see here). Place the jars in it to keep warm. Wash the lids and rings in hot, soapy water, and set aside. Put the reserved apple cores in a piece of cheesecloth and tie the ends securely with kitchen twine into a sachet. In a preserving pot or deep pot, combine the apple slices, blackberries, and the sachet. Cover the fruit with water. Bring to a simmer over medium heat and cook for about 10 minutes, stirring frequently, or until the fruit is very tender and starting to fall apart. Remove the pot from the heat. Remove and discard the sachet. Using a sieve or fine strainer, purée the fruit by passing it through into a clean pan. Add the sugar, lemon juice, and cordial (if using). Return the mixture to a simmer over low heat. Continue to cook, stirring often, for 20 to 25 minutes or until the jam gels and the mixture reaches 220°F, measured with a candy thermometer. Test for gel after 20 minutes (see here). Ladle the jam into the prepared jars, leaving ¼ inch of headspace. Use a nonmetallic utensil to release any air bubbles. Wipe the rims clean and seal with the lids and rings. Process the jars in a hot water bath (see here) for 10 minutes. Turn off the heat and let the jars rest in the water bath for 10 minutes. Carefully remove the jars from the hot water canner. Set aside to cool for 12 hours. Check the lids for proper seals (see here). Remove the rings, wipe the jars, label, and date them, and transfer to a cupboard or pantry. Refrigerate any jars that do not seal properly and use within 1 month. Properly sealed jars will last in the cupboard for 12 months. Once opened, refrigerate, and consume within 1 month.
1/2 lb. ground beef
3/4 C. chopped onion
3/4 C. shredded carrots
3/4 C. diced celery
1 tsp. dried basil
1 tsp. dried parsley flakes
4 T. butter or margarine, divided
3 C. chicken broth
4 C. diced peeled potatoes
1/4 C. flour
8 oz. cheese, cubed or shredded
1-1/2 C. milk
3/4 tsp. salt
1/4 to 1/2 tsp. pepper
1/4 C. sour cream
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In a 3-quart saucepan, brown beef; drain and set aside. In the same saucepan, sauté onion, carrots, celery, basil and parsley in 1 T. butter until vegetables are tender, about 10 minutes. Add broth, potatoes, and beef; bring to a boil. Reduce heat; cover and simmer for 10-12 minutes or until potatoes are tender. Meanwhile, in a small skillet, melt remaining butter. Add flour; cook and stir for 3-5 minutes or until bubbly. Add to soup; bring to a boil. Cook and stir for 2 minutes. Reduce heat to low. Add cheese, milk, salt, and pepper; cook and stir until cheese melts. Remove from the heat; blend in sour cream. Makes 8 servings.
Sunshine Soup with Mushrooms
Not all children love mushrooms, but if you are a parent of a fussy eater, chop your mushrooms very finely. You can serve mushrooms to children over three years old, provided, of course, that they do not have allergies to mushrooms. Choose the freshest mushrooms with closed caps. Some recipes recommend using canned tomatoes, but I strongly advise against giving canned foods to children because can lining contains phthalate BPA, a well-known endocrine disruptor.
2 T. olive oil
2 medium leeks
2 C. button mushrooms
2 tomatoes
1/2 C. red lentils
1/2 C. pearl barley
Fresh dill, to garnish
Trim, halve, wash and thinly slice the leeks. Chop the mushrooms finely. Heat the oil in a large saucepan over medium-high heat. Add leeks and mushroom. Cook, stirring, for 3 to 4 minutes. Cut tomatoes in quarters and slice the skin off the flesh using sharp knife. Alternatively, splash the tomato with boiling water and quickly place them into a pan of ice cold water. The skin should be easy to remove. Add skinless tomatoes to the pan with leeks and mushrooms and stir well. Add lentils, barley and the stock to the pan. Cover and bring to the boil. Reduce heat to low and simmer for 3 5 to 40 minutes or until barley is tender. Ladle into bowls. Serve with a sprinkle of chopped dill and whole meal croutons.
2 tablespoons olive oil
2 tablespoons lime juice
2 tablespoons orange juice
2 tablespoons lemon juice
2 tablespoons chili powder
2 tablespoons paprika
1/4 teaspoon cayenne (or more)
1/2 teaspoon pepper
1/2 teaspoon seasoning salt
1 1/2 lbs chicken pieces (breasts, thighs, or wings)
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For immediate cooking: Pre-heat oven to 350°F Place all ingredients into a large baking dish, turn chicken to coat. Bake until chicken juices run clear (45-60 minutes for chicken pieces, or 20-30 minutes for chicken breasts). For freezing: Place all ingredients into a 1 Gallon freezer bag. Lay flat in freezer. To thaw and cook: Take the bag out of the freezer the night before, make sure the bag is sealed completely. For the oven: Preheat the oven to 350°F Empty the contents of the bag into a large baking dish and bake until the juices run clear (45-60 minutes for chicken pieces, or 20-30 minutes for chicken breasts). For the crockpot: cook on low for 6-8 hours or on high for 4-6 or until done. On the grill: cook over medium heat until juices run clear.
Diabetic Detox Tea
1 fresh lemon
1/2 inch ginger root
1 cinnamon stick
3-4 whole cloves
Dash of cayenne pepper
1 T. organic honey
Peel and cut the lemon into chunks. Peel and grate the ginger. Combine all ingredients in a pot or a coffee press, add boiling water, cover, allow to cool down, and enjoy.
1 Tbsp. olive oil
1 lb. smoked sausage or Keilbasa
1 box of mini pierogies (I use the potato and cheese but use whatever your family likes)
2 cups of frozen mixed vegetables.
Cut the smoked sausage diagonally into 1/2 inch thick slices. Put a large pot of water on high to start it boiling. Once boiling add the frozen vegetables. Stir to prevent sticking. Make sure you don’t overcook the vegetables. You will be adding them to the skillet and they will continue to cook there. You’ll want to bring the water back to a boil so you can add the pierogies into the same water with the vegetables. Heat oil in a large non-stick skillet over medium high heat. Add smoked sausage to oil and cook until browned. While the sausage is browning, it should be time to add the pierogies to the vegetables and water. Be careful…these cook quick. As soon as the pierogies float, strain the vegetables and pierogies. Add the vegetables and pierogies to the skillet and continue to cook until the pierogies brown a little.
Celery and Coconut Cleansing Soup
Celery is an excellent source of vitamin C as well at least a dozen other types of antioxidant nutrients that help protect us against unwanted oxygen damage to our cells, blood vessels, and large organ systems in our bodies. In addition to that, celery contains active compounds called phthalides which allow blood vessels to dilate. Studies have shown that celery can reduce blood pressure. Phthalides also reduce stress hormones which can cause blood vessels to constrict. Celery contains phytochemical compounds known as coumarins. Studies have shown that they are effective in cancer prevention and are capable of enhancing the activity of white blood cells. Celery may help to lower cholesterol and prevent cancer by improving detoxification. This simple quick recipe is excellent for liver cleansing
1 small onion
1 small carrot
1 celery rib
1 inch fresh ginger
2 T. coconut oil
2 C. low-sodium vegetable stock
Fresh lemon juice, to taste
Peel and finely chop onions, carrots, celery and ginger. Heat the oil in a saucepan over medium heat. Sauté onions until tender, approximately 5 minutes. Slowly stir in carrots, celery and ginger, and continue cooking until carrots are tender. Stir in vegetable broth and bring to a boil. Reduce heat to simmer and continue cooking for 10 minutes. Serve with a sprinkle of your favorite fragrant herbs.
3-4 pounds beef brisket, or chuck roast
1 T – 1/2 cup hickory liquid smoke (sub Worcestershire sauce for some smoke if you like)
1/4 cup A-1 steak sauce
1 T celery salt (see note below, I’d stick with a 1/2T)
1/2 T garlic powder
1/2 t pepper
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Use a 4 quart crockpot. I used a 6—if you only have a big guy, put a layer of foil down on top of the meat to create a smaller steaming space so your meat doesn’t dry out. Put the meat in your crockpot, add spices to all sides of it. Add A-1 and liquid smoke. Cover and cook on low for 8-10 hours, or on high for 4-6. Slow and low is better, the meat will shred nicely when cooked for a long period of time. I cooked ours on low for 10 hours, then it was on warm for another 3. Serve over mashed potatoes or polenta.
Onion and Apples Detox Soup
Onion belongs to the allium family of vegetables. These pungent plants contain flavonoids that stimulate the production of glutathione, one of the liver’s strongest antioxidants. Yes, we all know it is quite smelly and not an exactly a food you would like to eat before an important interview or a date, but try to eat at least half an onion a day. Along with artichoke heart, parsley, Brussels sprouts, shallot, broccoli, and celery, onions are highest in antioxidant polyphenols which may protect against various cancers, including colorectal, laryngeal, and ovarian cancer. The best way to eat onions is in raw form, for example, sliced for a salad or chopped for a sauce or a dip.
1 C. apple juice
1 tsp. apple cider vinegar
4 onions
9 cloves garlic, minced
1 T. whole wheat flour
4 C. low-sodium vegetable broth
1 C. unsweetened whole-grain oatmeal
1/2 tsp. ground black pepper
6 slices toasted bread (optional)
Thinly slice the onions. In a heavy stockpot over medium heat, combine apple juice and apple cider vinegar, add the onions and cook on medium heat, stirring frequently, until onions begin to form a paste. Stir in the garlic and continue to cook for 5 to 10 minutes, until garlic turns light brown. Stir in the flour and cook for 2 minutes. Pour in vegetable broth and bring to a boil. Add oatmeal. Reduce heat and simmer for 20 minutes. After the soup has cooked, remove and discard the spices using a sieve. Puree the soup in the pot using an immersion blender. Otherwise, puree in batches using a food processor. Ladle soup into bowls. Garnish with fresh herbs and peppered stale bread toasts before serving.
2 T. yellow onion, diced
1/2 cup bourbon
1/2 cup soy sauce
1/2 cup brown sugar
1/2 cup lemon juice
1 1/2 tsp. chopped garlic (about 2 cloves)
4 (10−ounce) New York strip steak
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Mix onion, bourbon, soy sauce, brown sugar, lemon juice and garlic in a small bowl. Stir until sugar is dissolved. Place steaks in a shallow dish large enough for them to be in a single layer. Pour marinade over steaks. Cover and refrigerate for 4 to 8 hours. You may turn steaks occasionally. Remove steaks and discard marinade. Grill to desired doneness. Makes 4 steaks.
Dill and Fennel Detox Soup
An ideal cleanse food, fennel is rich in vitamins and anti-inflammatory chemicals. Dill contains chemicals that help with the activation of glutathione, a liver antioxidant that attaches to free radical molecules and disarms them. This Super Soup is high in fiber but low in calories – less than 100 per serving.
2 T. extra-virgin olive oil
3 large leeks
4 large stalks celery
3 large onions
1 large fennel bulb
8 C. water
2 cubes low-sodium vegetable stock
1 T. wheat germ per portion
Small bunch of fresh dill
Clean and thinly slice leeks, celery and fennel. Peel and halve the onions. In a large saucepan combine olive oil, leeks, celery, onions, fennel and cook and stir until the onions are translucent and the vegetables softened, or about 10 minutes. Pour 8 C. of water over the vegetables, bring to a boil, reduce the heat and then add crumbled vegetable stock cubes. Simmer over low heat, stirring occasionally until the vegetables are tender, or about 30 minutes. After the soup has cooked, remove and discard the herbs. Puree the soup in the pot using an immersion blender. Otherwise, puree in batches using a food processor. Add wheat germ into each bowl before serving and stir well. Serve with freshly chopped dill.
1 1/2 pounds fresh spinach, stemmed and washed (3 packages (10 ounces each) frozen and thawed chopped spinach)
1 1/2 tsp. canola oil
1 leek, thinly sliced (white part only)
2 cloves garlic, minced
2 tsp. lemon juice
3/4 tsp. dried oregano
1/8 tsp. ground black pepper
3 egg whites
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Preheat the oven to 350 F. Coat an 8″x 8″ no-stick baking dish with pareve no-stick spray and set aside. In a large pot, bring a small amount of water to a boil. Add the spinach, cover, and cook over medium heat for 5 minutes, or until the spinach is wilted. Squeeze the spinach dry, chop, and place in a large bowl.  In a small no-stick skillet, warm the oil over low heat. Add the leeks and garlic. Sauté for 10 minutes, or until tender but not browned. Add the leek mixture to the bowl with the spinach. Stir in the lemon juice, oregano and pepper.  In another clean large bowl, using an electric mixer, beat the egg whites until foamy. Fold into the spinach mixture. Pour the mixture into the prepared pan and bake for 35 minutes, or until set. Remove from the oven and set aside to cool slightly. Cut into 16 squares and serve warm.
Detox Artichoke and Lemon Cleansing Soup
5 artichokes
1 medium leek
1 onion
6 garlic cloves
2 T. olive oil
8 C. low-sodium vegetable stock
2 bay leaves
2 sprigs thyme
4 sprigs parsley
1 lemon
2 T. wheat germ per serving
Remove hearts from artichokes by peeling away the thick leaves and chopping away the thistle. Chop the hearts in quarters. Remove hard green parts from the leek stem and slice the white part lengthwise. Carefully rinse to remove any grit. Slice into thin rings. Chop the onion and the garlic. Pour olive oil into a large, thick-bottomed pot and allow to heat slightly. Add artichoke hearts, leek, garlic and onion. Stir well. Cook on medium heat until artichoke is tender. Add the stock and herbs. Increase the heat to bring the soup to a simmer, and then lower the heat. Cook uncovered for 40 minutes. After the soup has cooked, remove and discard the herbs. Puree the soup in the pot using an immersion blender. Otherwise, puree in batches using a food processor. Before serving, squeeze lemon juice and add wheat germ into each bowl. Stir well before serving. Artichoke contains antioxidant compounds called caffeoylquinic acids which help treat liver disorders. These phytochemicals stimulate the secretion of bile and help the body to digest fats. Efficient bile flow clears the liver of potentially inflammatory substances contained in fatty foods.
1 T. brewed Earl Grey tea
1 1/2 tsp. Champagne vinegar
1 1/2 tsp. walnut oil
1 1/2 tsp. minced shallots
1 tsp. Dijon mustard
Salt & freshly ground black pepper to taste
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3 C. mesclun or other assorted mixed greens, washed and dried
1/2 ripe pear, peeled, cored, and diced
1/2 T. chopped toasted walnuts
2 T. Parmesan curls
Freshly ground black pepper to taste
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In a jar with a tight-fitting lid, combine tea, vinegar, oil, shallots, and mustard. Shake well to combine. Season with salt and pepper. (The dressing will keep, covered, in the refrigerator for up to 2 days.) Â In a salad bowl, toss greens with 1/2 of the vinaigrette. Arrange on 2 salad plates. In the same bowl, toss pears with the remaining vinaigrette. Arrange on greens. Top with walnuts, Parmesan curls, and black pepper. Serve immediately.
Spinach Cake
1 10-ounce package frozen spinach, thawed and squeezed dry
1/2 C. chopped fresh parsley
1/3 C. flour
1/4 C. reduced-fat sour cream
Dash of Tabasco
Salt & freshly ground black pepper to taste
2 large egg yolks
6 large egg whites
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Filling
6 ounces reduced-fat cream cheese
3/4 C. low-fat (1%) cottage cheese
1 T. fresh lemon juice
8 ounces best-quality smoked salmon fillet
1/4 C. snipped fresh chives
3 T. drained capers, rinsed, or 2 T. prepared horseradish Freshly ground black pepper to taste
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Preheat oven to 375°F. Lightly oil an 11-by-17-inch baking sheet with sides or coat it with nonstick cooking spray. Line the bottom of the baking sheet with parchment paper or wax paper and liberally oil or spray it as well. Set aside.  In a food processor, puree spinach, parsley, flour, sour cream and Tabasco until smooth. Season with salt and pepper. Add egg yolks and pulse to mix. Transfer to a bowl and set aside.  In a mixing bowl, beat egg whites with an electric mixer until stiff, but not dry, peaks form. With a rubber spatula, fold 1/3 of the beaten whites into the spinach puree to lighten it. Fold the spinach mixture into the remaining whites just until blended, and spread in the prepared pan. Bake for 8 to 10 minutes, or until the top springs back when lightly touched. Let cool in the pan on a rack for 5 minutes.  Cover the work surface with a clean kitchen towel with the long edge toward you. Invert the spinach cake onto the towel. Peel off the parchment or wax paper and cover the spinach cake with another towel.   In a food processor, puree cream cheese and cottage cheese until smooth. Transfer to a small bowl and set aside.  Uncover the spinach cake and sprinkle the surface with lemon juice. Leaving a little border to accommodate the filling, spread half of the cheese mixture on the spinach cake and distribute smoked salmon evenly on top. Spread the remaining cheese mixture over the salmon. Sprinkle with chives and capers or horseradish. Season with pepper.  Starting at the long edge, gently roll the cake and filling as you would roll a jelly roll, using the towel to lift and assist in the rolling. Wrap the roulade in plastic wrap and refrigerate for at least 4 hours.  To serve, cut the roulade into 24 slices with a serrated knife.
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Yield: 24 appetizer servers
Calories: 55
Fat: 2g
Fiber: 0g
ABM Picnic Parsley Garlic Bread
1 C. warm water (110 degrees F)
1 T. butter
1 T. dry milk powder
1 T. white sugar
1 1/2 tsp. salt
1 1/2 T. dried parsley
2 tsp. garlic powder
3 C. bread flour
2 tsp. active dry yeast
In the bread machine pan, place all the ingredients in the order recommended by the manufacturer. Select the Basic Bread cycle and press Start.
1 clove garlic, minced
2 T. white vinegar
1 T. canola oil
1 tsp. ground ancho chile pepper
1/2 tsp. dried oregano
1/2 tsp. ground cumin
1â„8 tsp. salt
1/2 pound flank steak, trimmed of fat
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Whisk garlic, vinegar, oil, ground chile, oregano, cumin and salt in a small bowl. Place steak in a shallow baking dish and pour marinade over it, turning to coat both sides. Cover and refrigerate for at least 1 hour, turning once, or overnight. Â Preheat grill to high heat. Oil the grill rack rack. Grill the steak until desired doneness, 5 to 6 minutes per side for medium. Transfer to a plate, cover with foil and let rest for 5 minutes. Slice the steak very thinly across the grain. Serve warm or chilled.
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Yield: 2 servings
Calories: 282
Fat: 16g
Fiber: 0g
Garlicky Zucchini
6 C. sliced zucchini
4 cloves garlic, minced
1/4 tsp. black pepper
2 T. chopped lightly toasted pine nuts
Sauté zucchini and garlic in a small amount of water over medium-high heat until tender (about 3 minutes). Add more water if necessary to prevent scorching. Add black pepper and sprinkle with chopped pine nuts. Serve warm.
3 large cloves garlic, crushed
2 tsp. extra-virgin olive oil
1 flank steak, about 2 pounds
Salt and pepper
4 oz. (about 6 C.) arugula
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In a small bowl, mash garlic and oil until a paste forms (you may also do this in the food processor). Pat steak dry with paper towel, then sprinkle with salt and pepper. Rub garlic paste over both sides of steak. let sit for 30 minutes. Â Preheat grill to high heat. Grill steak 5 to 7 minutes, until medium-rare. To check, cut into meat with a knife and remove when meat is slightly less done than you want it to be. Transfer to cutting board; cover loosely with foil and let rest 10 minutes. Slice very thin, against the grain and at a slight angle. Â Â Arrange arugula on platter. Top with steak slices. Drizzle with any accumulated platter juices. Serve immediately.
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Yield: 6 servings
Calories: 280
Fat: 12g
Fiber: 0g
Braised Baby Bok Choy
8 baby bok choy or 3 regular bok choy
1 T. Bragg Liquid Aminos or low-sodium soy sauce
1 T. un-hulled sesame seeds, lightly toasted
Cover bottom of large skillet with 1/2inch water. Cut baby bok choy in half lengthwise, or cut regular bok choy into chunks, and add to the water. Drizzle with liquid aminos. Cover and cook on high heat until bok choy is tender (about 6 minutes). Lightly toast sesame seeds in a pan over medium heat for 3 minutes, shaking pan frequently. Plate the bok choy and top with toasted sesame seeds.
1/2 pound spinach leaves, tough stems removed (31/2 to 4 C. loosely packed)
1/2 T. extra-virgin olive oil
1 T. pine nuts
1 garlic clove, sliced
Salt and freshly ground black pepper
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Wash spinach and spin dry, leaving some droplets of water on leaves.  Heat oil in a large skillet over medium heat. Add pine nuts and cook, stirring frequently, until lightly golden, about 3 minutes. Add garlic and cook 1 minute more.  Add spinach to the pan, in batches if necessary, and sauté until starting to wilt, 30 seconds. Cook, stirring and tossing frequently until all spinach is wilted and liquid is absorbed, about 3 minutes. Season with salt and pepper and serve.
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Yield: 6 servings
Calories: 90
Fat: 1g
Fiber: 3g
Dr. Fuhrman Black Bean Lettuce Bundles
2 C. cooked or canned no salt added or low sodium black beans, drained and rinsed
1/2 large ripe avocado, peeled, pitted and mashed
1/2 medium green bell pepper, seeded and chopped
3 green onions, chopped
1/3 C. chopped fresh cilantro
1/3 C. mild, no salt added or low sodium salsa
2 T. fresh lime juice
1 clove garlic, minced
1 tsp. ground cumin
8 large romaine lettuce leaves
In a bowl, mash the beans and avocado together with a fork until well blended and only slightly chunky. Add all the remaining ingredients except the lettuce and mix. Place approximately 1/4 C. of the mixture in the center of each lettuce leaf and roll up like a burrito.
Yield: 4 servings
Calories: 178
Fat: 4g
Fiber: 10g
Carbs: 29g
2 whole eggs
1/2 C. liquid egg substitute
2 T. skim milk or low-fat plain soy milk
4 slices Canadian bacon, chopped
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Beat egg, egg substitute, and milk together. Pour into a 9-inch pie plate. Sprinkle Canadian bacon on top and cover with waxed paper. Microwave on high 4 minutes, stirring once during cooking. Remove from microwave and keep covered. Let stand 1 to 2 minutes. Fold in half. Serve immediately.
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Yield: 1 serving
Calories: 161
Fat: 7g
Fiber: 0g
Dr. Joel Fuhrman’s Szechuan Sesame Stir-Fry
1/4 C. unhulled sesame seeds, lightly pan toasted
1 C. unsweetened soy, hemp or almond milk
6 or 12 Medjool or Deglet Noor dates, pitted
1/2 T. minced ginger
4 cloves garlic, peeled
1/4 tsp. red pepper flakes, or to taste
2 C. broccoli florets
1 1/2 C. cauliflower florets
1 red bell pepper, cut into 1-inch pieces
1 C. fresh snow peas
1/2 C. baby corn, each broken in half
2 C. cooked brown, black or wild rice
In a high-powered blender, purée all sauce ingredients until smooth. Set aside. Heat 1/4 C. of water in a wok or large sauté pan. Add broccoli and cauliflower; cover and steam for 8 minutes. Remove cover and add bell pepper, mushrooms, snow peas and corn and stir-fry for an additional 5 minutes or until vegetables are crisp-tender. Add small amounts of water as needed to prevent sticking. Add sauce to veggies and continue to stir fry for 1 to 2 minutes to heat through.
1 1/4 C. cake flour (not self-rising)
1 tsp. ground cinnamon
3/4 tsp. salt
1/2 tsp. ground ginger
1/4 tsp. ground nutmeg
2 C. confectioners’ sugar
12 to 14 large egg whites (1 2/3 C.)
1 1/2 tsp. cream of tartar
1 1/2 tsp. vanilla extract
1/2 16-ounce can (1 C.) solid-pack pumpkin (not pumpkin-pie mix)
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Preheat oven to 375 degrees F. In medium bowl, with fork, mix flour, cinnamon, salt, ginger, nutmeg, and 1 C. confectioners’ sugar; set aside. In large bowl, with mixer at high speed, beat egg whites and cream of tartar until soft peaks form; beat in vanilla. Beating at high speed, sprinkle in 1 C. confectioners’ sugar, 2 T. at a time, beating until sugar dissolves and whites stand in stiff peaks. Remove 1 C. beaten egg-white mixture to medium bowl; fold in pumpkin. With rubber spatula or wire whisk, fold flour mixture into beaten egg whites in large bowl just until flour disappears. Then, gently fold in pumpkin mixture. Do not over mix. Pour batter into ungreased 10-inch tube pan. Bake 35 minutes or until cake springs back when lightly touched. Invert cake in pan on funnel or bottle; cool completely in pan. Loosen cake from pan; place on cake plate. Sprinkle with confectioners’ sugar.
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Yield: 16 servings
Calories: 100
Fat: 0g
Fiber:
Sesame Ginger Sauce
½ C. Tahini
2 T. fresh lemon juice
1 tsp. white miso
1 T. finely grated ginger
2 pitted dates
1 clove garlic, crushed
Freshly ground pepper
2/3 C. water
Blend all ingredients in a high-powered blender or food processor. Additional water can be added to achieve desired consistency. Serve with steamed or water-sautéed vegetables. This sauce goes well with bok choy, asparagus, or kale.
Yield: 4 servings
Calories: 190
Fat: 14.5g
Fiber: 3.2g
Carbs: 13g
3 oz. cream cheese, softened
1 C. + 1 T. cold half & half
1 T. pourable Splenda (or equivalent in packets)
1 1/2 C. thawed SF Cool Whip
2 four-serving size boxes SF vanilla instant pudding
1 16 oz. can plain pumpkin (not the pie mix)
1 tsp. ground cinnamon
1/2 tsp. ground ginger
1/4 tsp. ground cloves
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Mix cream cheese, 1 T. half & half and Splenda with a wire whisk until smooth and creamy. Gently stir in Cool Whip. Spread on bottom of pie crust. Cover and place in freezer. Pour 1 C. half & half into mixing bowl; add pudding mix. Beat with wire whisk until well blended, 1 to 2 minutes. Let stand 3 minutes. Stir in pumpkin and spices; mix well. Spread over cream cheese layer. Refrigerate at least 2 hours before serving. Garnish with additional whipped cream and nuts, as desired.
Red Lentil Sauce
1/2 C. red lentils
1 medium onion, chopped
1 clove garlic, chopped
1 C. carrot juice
1 T. VegiZest or other no-salt seasoning blend
1 tsp. cumin
1/2 tsp. balsamic vinegar
1/2 C. water
1.4 C. chopped pecans
Add lentils, onions, garlic, and carrot juice to a saucepan over high heat. Bring to a boil, cover, and simmer until the lentils are soft and pale (20-30 minutes). Add more carrot juice if needed. Put the cooked lentil mixture into a food processor or blender with VegiZest, cumin, and balsamic vinegar and blend to a smooth puree. Add additional water if it is too thick. Serve with steamed broccoli, cauliflower, or other vegetables. Top with chopped pecans.
Yield: 4 servings
Calories: 176
Fat: 5.4g
Fiber: 9.1
Carbs: 25g
1 1/2 pounds ground chicken
1/2 C. shredded green cabbage
1/3 C. chopped green onion (4 medium)
2 tsp. chopped gingerroot
1 tsp. sesame oil
1/4 tsp. white pepper
1 small red bell pepper, finely chopped (1/2 C.)
1 egg white
1 package (10 oz.) round wonton skins
2 C. chicken broth
4 tsp. soy sauce
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Mix all ingredients except wonton skins, broth and soy sauce. Brush each wonton skin with water. Place slightly less than 1 T. chicken mixture on center of skin. Pinch 5 pleats along edge of half of circle. Fold circle in half over chicken mixture, pressing pleated edge to unpleated edge. Repeat with remaining skins and chicken mixture. Spray 12-inch skillet with cooking spray; heat over medium heat. Cook 12 pot stickers at a time in skillet about 3 minutes or until light brown; turn. Add 1/2 C. of the broth and 1 tsp. of the soy sauce. Cover and cook 5 minutes. Uncover and cook about 1 minute longer or until liquid had evaporated. Repeat with remaining pot stickers, broth and soy sauce.
Herbed White Bean Hummus
1 2/3 C. cooked white beans or 1 (15-ounce) can, no salt added, drained
1 T. lemon juice
2 T. un-hulled, raw sesame seeds
2 T. red wine vinegar
1/2 tsp. Dijon mustard
2 T. water
1/4 C. chopped fresh basil
2 T. fresh thyme
Place beans, lemon juice, seeds, vinegar, mustard, and water in a high-powered blender or food processor. Blend until smooth. Add basil and thyme and pulse very briefly. Do not over process herbs; they should be visible in small pieces. Serve, or refrigerate in an airtight container for up to 4 days.
Yield: 2 servings
Calories: 180
Fat: 2.7g
Fiber: 7.1g
Carbs: 30g
6 slices bacon, cut into 1/2-inch pieces
2 pound lean boneless beef stew meat
1 C. dry red wine
1 14 oz. can chicken broth
1 1/4 C. water
2 8 oz. packages fresh whole mushrooms, quartered
4 cloves garlic, chopped
1 tsp. dried thyme leaves
3/4 tsp. each salt and pepper
2 dried bay leaves
1/4 C. all-purpose flour
1 12 oz. package uncooked fettuccine
1 T. butter
1 15 oz. jar whole pearl onions in water, drained
2 T. sugar
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In 6-quart Dutch oven, cook bacon until lightly browned. Remove bacon; set aside. Reserve 1 T. drippings in pan. Add beef; cook and stir until browned. Remove beef from Dutch oven. In same Dutch oven, heat wine to boiling. Add broth and 1 C. of the water; cook and stir 2 minutes. Stir in bacon, beef, mushrooms, garlic, thyme, salt, pepper and bay leaves. Over medium-low heat, cover and simmer about 1 hour, stirring occasionally, until beef is tender. Remove bay leaves. In small bowl, mix flour and remaining 1/4 C. water until smooth. Add to beef mixture; cook and stir about 1 minute or until sauce is slightly thickened. Cook fettuccine as directed on package. In 8-inch skillet, melt butter over medium-low heat. Stir in onions and sugar; cook about 15 minutes, stirring occasionally, until onions are lightly browned. Stir onion mixture into beef mixture. Serve over fettuccine; if desired sprinkle with parsley.