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
