Butternut Squash-Fruit Casserole
1 butternut squash, about 2 pounds
1 large onion, chopped
1 clove garlic, minced
4 cups bouillon
2 tablespoons tomato paste
2 teaspoons curry powder
1 teaspoon nutmeg
pinch cayenne, or to taste
2 tart apples, cored and cut in 1/2" chunks
1/2 cup dried cranberries
1 cup cooked barley or other whole grain of your choice
ground cinnamon for garnish
Pierce the squash with a...
Sweet Potato Salad with Pineapple
2 large sweet potatoes, peeled and cut into 1/2" cubes
2 stalks celery, diced
1 red bell pepper, diced
1 bunch green onions, white part, sliced
1 cup fresh or canned pineapple, cut into 1/2" tidbits
1 cup cooked, chilled barley (see note)
1 cup yogurt or mayonnaise
1/4 cup bottled mango chutney (optional - in the international section of your...
Cranberry-Wild Rice Salad
1 cup dried cranberries
4 cups cooked wild rice, chilled
1/4 cup finely chopped sweet onion
1 6-ounce can water chestnuts, drained and chopped
1 cup crushed pineapple, drained
1/2 cup chopped flat (Italian) parsley
1/2 cup rice vinegar or other mild vinegar, to taste
1/2 cup slivered almonds or other nuts of your choice
Combine all ingredients. If making ahead, add...
Baked Fish with Portobello Mushrooms
2 vidalia or other sweet onions, sliced
4-6 salmon steaks (or any fish of your choice)
1 pound portobello mushrooms, sliced
Juice of one lemon
Fresh herbs of your choice (optional)
Lemon wedges for garnish
Freshly ground black pepper to taste
Preheat oven to 350 degrees. Place a layer of onion slices on the bottom of a casserole with a tight-fitting...
Oatmeal Bars
2 1/2 cups old fashioned oats
1 cup powdered (dry) skim milk
1/2 cup Splenda (or use the sweetener of your choice, to taste)
1 tablespoon cinnamon
1/2 cup raisins
1/2 cup chopped walnuts or pecans
2 cups unsweetened applesauce (or use 1 cup of applesauce and 1 cup canned crushed pineapple)
Preheat oven to 350 degrees.
Mix all ingredients together. Pat...
Quinoa-Mushroom Pilaf
1 12-ounce box quinoa
5 cups bouillon or water
2 tablespoons olive oil
2 onions, chopped
1 red bell pepper, chopped
3 8-ounce boxes sliced mushrooms
1 teaspoon oregano
2 teaspoons mild chili powder
1/2 cup chopped pecans, slivered almonds or other nuts of your choice (optional)
Freshly ground pepper, to taste
Lemon wedges (optional)
Bring the bouillon or water to a boil in a pot,...
Spicy Peanut Dip
You can make this as zippy or mild as you like, depending on the heat of your favorite salsa. Add Tabasco sauce to your taste if you want to turn up the heat.
1 cup crunchy style peanut butter
1 cup medium-hot salsa (bottled or home-made)
2 tablespoons brown sugar, to taste (optional)
1/4 cup lemon juice
2 tablespoons...
Fruity-Nutty Salad
2 oranges or 6 tangerines or clementines, peeled and cut in bite-size pieces
2 tart apples, cut in bite-size chunks
1 bell pepper, chopped
1 stalk celery, chopped
1 bunch green onions, sliced (white part)
1/2 cup chopped dried apricots
2 cups cooked, chilled wild rice
juice of 1 lemon
1/2 teaspoon cinnamon
1/2 cup mayonnaise
1/2 cup chopped pecans, cashews or other nuts...
Summer Couscous
Note: The word couscous is used both for a small round pasta and the wonderful vegetable-laced stews that are served over it. These stews can be served over any cooked whole grains. Quinoa is a whole grain that has small round grains that resemble the pasta couscous in shape and taste. It's available in most...
Eggplant Caviar
A tasty dip for raw vegetables.
1 eggplant
1 onion, chopped
2 cloves garlic, minced
3 tablespoons lemon juice
1/4 cup Italian parsley, chopped
Roast the eggplant over a gas flame or under the broiler until the skin is charred and the eggplant is soft, about 10 minutes. Cool it and rub most of the skin off. Mash...
Ratatouille with Baby Potatoes
Easy, healthful recipe for Ratatouille with baby potatoes
Sweet Potato Curry
1 large onion, chopped
2 cloves garlic, minced
3 medium sweet potatoes, scrubbed and cut in 1" cubes (peeled if you wish)
4 green bananas, peeled and cut in 1/2" slices
1 stalk of lemon grass, sliced lengthwise and crushed (optional)
3 cups bouillon
1 tablespoon curry powder
1 teaspoon paprika
1 teaspoon cinnamon
2 cups cut green beans or peas, frozen or...
Gabe’s Famous Bean-Eggplant-Tomato Casserole – Quick Version
2 onions, chopped
4 cloves garlic, minced
2 green peppers, chopped
2 28-ounce cans plum tomatoes, chopped
2 tablespoon fresh oregano or 2 teaspoons. dried oregano
1 tablespoon fresh thyme or 1 teaspoon dried thyme
2 bay leaves
1/4 teaspoon cayenne, or to taste
2 eggplants (select very young, firm, shiny ones), unpeeled, diced into 1/2" cubes
3 16-ounce cans kidney beans, undrained
Bring...
Quinoa with Eggplant
Note: Quinoa is a whole grain that is quick to cook, so you can prepare it while you do the rest of the recipe and it will be ready to stir in at the end. It usually comes in boxes and is available in most supermarkets.
1 large eggplant
2 tablespoons olive oil
1 large onion, chopped
3...
Manhattan Clam Chowder with Barley
Note: This recipe assumes you have some cooked barley ready to use. If you prefer, you can use 1/2 cup of uncooked barley; increase the bouillon to 8 cups. Add the bouillon and barley to the onion-garlic mixture, bring to a a boil. Reduce the heat, cover and simmer for 30 minutes; then add...
Recipes Sorted By Category
Diana's Healthful Recipes Sorted by Category
Banana Rice Pudding
4 ripe bananas, sliced
2 cups cooked brown rice, oats, barley or quinoa
1/4 cup almond milk or the milk of your choice, or plain yogurt
1/4 teaspoon vanilla extract
1/4 teaspoon dessert spice blend or cinnamon
Combine the bananas and whole grains in a microwaveable dish. If the grains are cold, microwave the mixture for a minute or...
Fresh Salsa
4 ripe tomatoes, chopped
2 jalapeno chiles, seeded and chopped, or to taste
1 red onion, chopped
1 clove garlic, minced
1/4 cup chopped cilantro
1 tablespoon lime or lemon juice
1 teaspoon ground cumin
Combine all ingredients and let the flavors blend for at least one hour before serving. Keeps well; refrigerate in a covered container.
Yield: About 2 cups
Spaghetti Squash with Ratatouille Sauce
1 spaghetti squash, cooked
1 onion, chopped
1 green pepper, chopped
4 cloves garlic, minced
1/2 cup bouillon
1 eggplant, cubed
1 can (28 ounces) plum tomatoes, undrained, chopped
1 tablespoon dried oregano
pinch cayenne, or to taste
4 small zucchini squash, sliced
1/4 cup chopped fresh basil leaves (optional)
juice of 1 lemon
Prepare the spaghetti squash. Meanwhile, prepare the ratatouille sauce: In a large...
Seafood Spanish Rice
2 large onions, chopped
2 bell peppers, chopped
1 jalapeno pepper, seeded and minced, to taste
6 cloves garlic, minced
4 cups bouillon
2 tablespoons tomato paste
1 tablespoon sweet paprika
1 teaspoon turmeric
1 teaspoon fennel seeds
1 teaspoon oregano
1 cup uncooked brown rice or barley
1 to 2 pounds seafood of your choice: squid rings, shrimp, fish fillets cut into bite size...
Bright Yellow Dal
Dal is a thick puree of spiced lentils or split peas that can be yellow, orange, green or brown depending on the legume you choose. Serve it with cooked whole grains and a green salad, or combine it with other Indian-inspired dishes for a multi-course ethnic feast.
Chafing Dish (or Crockpot) Chili
Winter parties call for a huge pot of chili with all the trimmings!
2 large onions, chopped
2 green peppers, chopped
4 cloves garlic, chopped
3 tablespoons mild chili powder
1 tablespoon ground cumin
1/2 teaspoon cinnamon
1/4 teaspoon cayenne pepper or bottled hot sauce, or to taste
5 cups bouillon (or bouillon + beer)
1 pound lentils
1 cup uncooked oatmeal or bulgur
2...
Golden Autumn Soup
1 onion, chopped
3 cloves garlic, minced
1 tablespoon minced fresh gingerroot
3 tablespoons olive oil
4 cups bouillon
2 cups apple cider
1 tablespoon curry powder
1 teaspoon ground cumin
pinch of cayenne, to taste
1 cup orange lentils
4 carrots, sliced
2 medium sweet potatoes, diced
1 cup coconut or soy milk (optional)
juice of one lemon
Optional garnishes:
yogurt
chopped cilantro
chopped green onions
Heat the olive oil in...
About Lentils
Lentils are small legumes, from the plant family that includes beans and peas. The ordinary greenish-brown variety is available in every supermarket, usually in the dried-bean section. At sixty-nine cents for a one-pound bag, they are a nutritional bargain. They are a good plant source of protein, fiber, and several vitamins and minerals.
You may...
Spicy Garden Pea Soup
6 cups bouillon
2 onions, chopped
3 cloves garlic, pressed
1 teaspoon grated fresh ginger root
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon ground turmeric
pinch cayenne, or to taste
1 sweet potato, peeled and diced
2 cups canned Italian plum tomatoes, undrained, broken up
4 cups fresh or frozen green peas
Freshly ground black pepper
Bring the onions, garlic, seasonings and bouillon...
Gabe’s Favorite Potato Salad
I never peel potatoes for salads. The skins of the red ones are pretty in a salad and if you throw them away, you waste their fiber. Just scrub the potatoes with one of those plastic scouring pads.
6 red potatoes
1/2 cup chopped celery
1/4 cup chopped onion
1/2 cup plain yoghurt
1/4 cup dijon mustard
2 teaspoons celery...
Pepper-Potato Casserole
1 large onion, chopped
3 cloves garlic, minced
3 cups bouillon
1 red bell pepper, cut in 1" chunks
1 green bell pepper, cut in 1" chunks
4 medium red potatoes, cut in 1/2" cubes
1 28-ounce can Italian plum tomatoes, undrained, broken up
1 teaspoon dried thyme
pinch cayenne, to taste
juice of one lemon
1/4 cup chopped Italian parsley
1/4 cup sliced black...
Morning Mush
Contributed by eZine reader Dr. Robert Rodensky, who notes that it may look a little disgusting but it's delicious!
Dry ingredients:
1/4 cup Bran Buds
1/4 cup mixed nuts and seeds
1 teaspoon flaxseed (whole, crushed or ground; optional)
Moist ingredients:
1/3 cup blueberries (fresh or frozen)
2 teaspoons dark cocoa powder
1/4 cup cooked whole grains (barley, brown rice, wheatberries, oats,...
Fruity Seafood Salad
1 7-ounce packet salmon or tuna, 2 cups cooked shrimps, or any other cooked seafood of your choice
1 small fresh pineapple cut in bite-size pieces, or 1 can pineapple tidbits, drained
1 small cantaloupe, cut in bite-size pieces
1 cup grapes, halved if large
2 kiwi fruit, peeled and sliced
1 can sliced water chestnuts, drained
1/4 cup rice...
Introduction to the Recipes
It's hard to go wrong when you cook with fruits, vegetables, whole grains and beans. You don't need to worry about precise measurements, cooking times or ingredient preparation. The recipes give you general guidelines, but if you do things a little differently, chances are your dish will still be delicious!
Measurements: Most cooks don't do...
