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Pineapple Chutney

1/2 cup sugar (or if using canned pineapple, 1/2 cup of the juice) 1/4 cup vinegar 1 teaspoon ground cinnamon pinch cayenne, or to taste 1 teaspoon fennel seeds> 1 pineapple, peeled, cored and cut into 1/2" chunks, or 3 cups canned pineapple chunks 1/2 cup golden raisins Combine the sugar, vinegar, cinnamon, cayenne and fennel seeds in a large saucepan...

Cajun Fish Fillets

1 lb. orange roughy fillets or any firm white fish 1 t. Cajun spice blend - such as McCormick or Paul Prudhomme 1 T. paprika Lemon wedges Preheat the broiler. Arrange the fillets on a broiler pan lined with aluminum foil. Combine...

Island Barley Salad

2 cups fresh pineapple, cut in 1/2" chunks, or canned pineapple tidbits, drained 1 16-ounce can black beans, drained and rinsed 2 cups cooked, chilled barley 1/4 cup rice vinegar, or to taste 1/2 cup chopped cilantro 1 tablespoon bottled hot red pepper relish, or to taste 1/4 cup chopped peanuts or macadamia nuts Combine all ingredients except the nuts and...

Artichoke-Wild Rice Salad

1 16-ounce can black beans, drained and rinsed 2 cups cooked wild rice 2 6-ounce jars of marinated artichoke hearts, drained 1 red bell pepper, chopped 1 small sweet onion, chopped 1/2 cup chopped cilantro or flat parsley 1 teaspoon chili powder pinch cayenne, to taste 1/4 cup rice vinegar or other light vinegar to taste 1/2 cup plain yogurt Combine all ingredients and...

Sweet Potato-Cranberry Salad

2 pounds sweet potatoes, cut in 1/2" chunks 1 small red onion, chopped 1 cup chopped celery ½ cup dried cranberries 1 tablespoon Dijon-style mustard 2 tablespoons mango chutney 1/2 cup plain or vanilla yogurt 1 tablespoon cider vinegar, or to taste Steam the sweet potatoes until they are just tender, about 15-20 minutes. As soon as they are done, rinse them...

Spicy Crab Salad

1 pound crab meat (or other cooked seafood of your choice) 1 box grape or cherry tomatoes, halved if large 2 stalks celery, chopped 1/4 cup chopped fresh basil leaves 1/4 cup chopped cilantro leaves 1 teaspoon mild chile powder 1 jalapeno chile, seeded and minced or bottled red pepper sauce to taste 2 cups cooked, chilled barley 1/4 cup lime juice,...

Zippy Black Bean Dip

1 16-ounce can black beans, drained 1 clove garlic A few dashes of bottled hot sauce or chopped pickled jalapeno peppers, to taste 1 tablespoon rice vinegar or wine vinegar 2 teaspoons Worcestershire sauce 1 teaspoon mild chili powder Mash the ingredients together or puree in a blender. Serve with raw vegetable dippers. Yield: About 2 cups

Portuguese Potato-Garlic Soup

1 large onion, chopped 8 cloves garlic, minced 8 cups bouillon 6 medium red potatoes, cubed 1 cup quick-cooking or regular oats 1 teaspoon dried marjoram pinch cayenne, or to taste 1 cup of chopped cilantro leaves juice of one lemon Lemon wedges Freshly ground black pepper Bring the onion, garlic, bouillon, potatoes , oatmeal, marjoram and cayenne to a boil. Reduce the heat and...

Southwest Paella

1 large onion, chopped 2 red bell peppers, cut into 1/2" chunks 2 garlic cloves, minced 2 cups chicken or fish bouillon 2 tablespoons mild chili powder or southwestern spice blend 2 teaspoons oregano pinch cayenne, to taste 1/2 pound spicy Italian sausage (poultry, seafood or meat) 1 28-ounce can crushed Italian plum tomatoes 1 pound cleaned squid, cut in 1/4" rings 1 pound...

Oyster Stew

1 onion, chopped 1 stalk celery, chopped 1 cup bouillon 1/2 cup quick or rolled oatmeal 1 tablespoon Worcestershire sauce pinch cayenne, or to taste 1 pint oysters and their liquid juice of 1 lemon 1 16-ounce can hearts of palm, drained and cut into bite size pieces 1/4 cup chopped Italian parsley or cilantro freshly ground black pepper or Hot pepper sauce to...

Fastest Beans and Rice

1 16-ounce can black beans, undrained 2 cups cooked brown rice or other cooked whole grains* 1 teaspoon mild chili powder pinch cayenne, to taste (optional) 2 teaspoons bouillon granules (optional) 1/4 cup chopped Italian parsley or cilantro Combine all ingredients, bring to a boil and simmer 3-5 minutes; or microwave for 3 minutes or until heated through. 4-6 servings *Note: Try...

Grecian Garbanzo Stew

2 onions, chopped 1/2 cup bouillon 2 carrots, sliced 1 28-oz. can Italian plum tomatoes, undrained 1 tablespoon Greek Spice Blend (or 2 teaspoons oregano plus 1 teaspoon grated lemon rind) ...

Summer Veggies and Beans

1 onion, chopped 2 cloves garlic, minced 1/2 pound portobello mushrooms, cut in 1/2" pieces (or use ordinary sliced mushrooms) 1 teaspoon dried oregano or 1 tablespoon fresh oregano 1/2 cup bouillon or water 2 small yellow squash, cut in 1/2" chunks 2 small zucchini, cut in 1/2" chunks 2 cups broccoli florets 2 cups very ripe tomatoes, chopped (or use canned Italian...

Any Vegetable Curry

2 onions, chopped 1 green pepper, chopped 1 cup bouillon 1 tablespoon curry powder pinch cayenne, to taste 6-8 cups vegetables (choose at least two and as many as you like, such as potatoes, cauliflower, broccoli, green beans, sweet potatoes, carrots, peas, zucchini, yellow squash, etc.), cut in bite-size pieces 1/2 cup golden raisins 1 can chick peas, undrained 1 cup yogurt Cooked...

Squash Chili

1 winter squash, about 2 pounds 1 large onion, chopped 1/2 pound mushrooms, quartered or cut in 1/2" pieces 4 garlic cloves, minced 1 tablespoon mild chili powder 1 teaspoon thyme 1 teaspoon oregano pinch cayenne, to taste 2 cups bouillon 1 red bell pepper, cut in 1/2" pieces 1 can small red or pink beans, drained 2 cups frozen baby lima beans 2 cups frozen...

Seafood Tossed Salad

For the dressing: 1/4 cup rice vinegar Juice of one lemon or lime 2 tablespoons dijon mustard 1 clove garlic, minced 1/2 teaspoon fennel seeds 1 teaspoon grated fresh gingerroot Freshly ground pepper to taste For the salad: 1 pound cooked or canned seafood of your choice, cut in 1/2-1" pieces 2 ripe tomatos, chopped, or one box grape tomatoes 4 green onions, sliced (white...

Smoked Salmon Salad

1/2 pound smoked salmon, cut in bite-size pieces 1 16-ounce can small white beans, drained and rinsed 1 small sweet onion, chopped 2 stalks celery, chopped 1 cup orange, tangerine or clementine sections, in bite-size pieces 1 cup frozen green peas 1/2 cup Italian parsley, chopped 1 teaspoon oregano juice of one lemon rice vinegar, to taste (start with about 2 tablespoons), or a...

Hummus

1 16-ounce can chick peas, drained 1 small onion, chopped 1 clove garlic, minced 1/2 cup tomato sauce Juice of one lemon 1 teaspoon ground cumin 1/2 teaspoon ground caraway Pinch cayenne, to taste 2 tablespoons fresh cilantro or parsley leaves, chopped Black pepper to taste Puree all ingredients in a blender. Serve as a dip for raw vegetables. Yield: about 2 cups

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,...

Pineapple-Shrimp Grains

1 onion, chopped 1 teaspoon minced garlic 1 teaspoon grated fresh gingerroot 1/2 cup bouillon 2 carrots, shredded in food processor 1/2 cup egg whites or liquid egg substitute 1 cup chopped fresh pineapple OR canned pineapple tidbits 1/4 cup chopped cilantro or Thai basil (optional) 4 cups cooked barley, brown rice mix or oat groats 1 pound steamed, peeled shrimp Bring the onion, garlic,...

Black Bean Gazpacho

2 16-ounce cans black beans, undrained 1 bouillon cube, crushed and dissolved in a little hot water 1 teaspoon ground cumin 1 teaspoon ground coriander 1/2 teaspoon oregano pinch cayenne, or to taste Blend all ingredients...

Lebanese Hummus & Ful

A delicious Lebanese recipe from reader Patricia McCaffrey -- I'm not sure whether to call this a thick soup or an appetizer. Enjoy it either way! 1 16-ounce can of chick peas, undrained 1 16-ounce can of fava beans (ful), undrained 4 tablespoons lemon juice 3 cloves garlic, crushed olive oil ground cumin Pour chick peas, fava beans, lemon juice and...

Hawaiian Smoothie

1 banana 1 cup orange juice 2 cups fresh or frozen fruit of your choice -- berries, melon, peaches, pineapple, oranges, whatever you have Place the banana and juice in a blender and blend until smooth. Blend in the remaining fruit. Serve either as a thick drink or in bowls with a spoon. 2 servings

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...

Michael’s Eggplant Sauce for Whole Grains or Pasta

4 tablespoons olive oil 4 stalks celery, chopped 1 large onion, chopped 1 green pepper, chopped 3 cloves garlic, minced (more is fine) 1 large eggplant, cut in 1/2" cubes (skin on) 1 28-ounce can tomatoes 1 6-ounce can tomato paste 1 16-ounce can condensed tomato soup (do not add water) 2 cups sliced or chopped mushrooms 1 teaspoon oregano 1/2 teaspoon freshly ground black...

Quick Moroccan Vegetable Stew

2 cups bouillon 1 cup whole wheat couscous 1 bag frozen onion-pepper mix 1 bag frozen mixed vegetables (i.e., broccoli, carrots & cauliflower) 1 28-ounce can Italian plum tomatoes, undrained 1 15-ounce can chick peas, undrained 2 teaspoons bouillon granules or crushed bouillon cubes 1/2 cup golden raisins 1/2 teaspoon Harissa Sauce or bottled hot pepper sauce, to taste lemon wedges for garnish...

Curried Broccoli Soup

1 head broccoli 2 large potatoes 2 cloves garlic 6 cups bouillon 1 teaspoon curry powder 1/2 teaspoon grated orange rind Orange slices (optional) Chop the broccoli, potatoes and garlic. Combine with the...

Roumanian Crock Pot Stew

2 onions, halved lengthwise, then sliced 1 clove garlic, minced 1 red bell pepper, cut in bite-size strips 1 green pepper, cut in bite-size strips 1 eggplant, cut in cubes 1 pound green beans, cut or broken in 2" pieces 2 carrots, sliced 4 medium red potatoes, cut in cubes 1 16-ounce can kidney beans or chick peas, undrained (optional) 2 cups bouillon 1/4...

Kamut-Lentil Salad

1 cup dry green or brown lentils (see note below) 6 cups bouillon 2 cups cooked kamut, barley or other whole grain of your choice 1 bunch green onions, sliced (white parts only) 1 red bell pepper chopped 1 cup sliced baby carrots 1/4 cup light Italian dressing 1/2 teaspoon ground cumin pinch cayenne or a dash of hot sauce, to taste lettuce...

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