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Diana's Healthful Recipes

Jollof Rice

1 lb. shrimp 2 onions, chopped 2 green peppers, chopped 2 cloves garlic 10 oz. mushrooms, sliced 2 carrots, chopped 1 can chopped plum tomatoes in paste 1 teaspoon...

Oatmeal for a Healthful Breakfast

Diana explains why oatmeal make such a healthful and satisfying breakfast, and shows you her easy way to make a batch for 3-4 days worth: http://www.youtube.com/watch?v=iTFx2NErpIQ Try your own variations using whatever additions you like: raisins or other dried fruits, pinenuts or any other nuts, cinnamon and so forth Read the full instructions for the two-week SHOW...

Recipes Sorted By Category

Diana's Healthful Recipes Sorted by Category

How to De-Gas Beans

If you're bothered by gas when you eat beans, try this cooking method.

New Potato Salad

For the dressing: 1/2 cup plain yogurt 2 tablespoons Dijon mustard 2 tablespoons balsamic or rice vinegar 2 teaspoons fennel seeds Freshly ground black pepper, to taste For the salad: 1 pound tiny red new potatoes 1 red bell pepper, chopped 2 stalks celery, chopped 1 bunch green onions, sliced (white part) 1/2 cup chopped Italian parsley Combine the dressing ingredients. Cook the potatoes in boiling water...

Southwestern Bean Salad

2 cups cooked brown rice or barley 1 16-ounce can black beans, drained and rinsed 2 cups frozen corn kernels 1 red bell pepper, chopped 1 small onion, chopped 1/4 cup white wine vinegar, or to taste 1/4 cup chopped cilantro leaves (if you don't like cilantro, use flat Italian parsley) 1 minced jalapeno pepper, or a pinch of cayenne, to...

Diana Makes her Southwestern Bean Salad

Diana shows you how to make one of her favorite salads using cooked whole grains. http://www.youtube.com/watch?v=XmyV1yYhIdY Here's the recipe: Southwestern Bean Salad This salad keeps well for several days, so make a large quantity and store the leftovers in your refrigerator. Guidelines for Dr. Mirkin's modified DASH diet Enjoy! Checked 11/22/19

SPICE BLENDS AND SPICE PASTES

spice blend recipes from Diana Mirkin

Firehouse Chili (with Oatmeal)

Oatmeal gives a meaty consistency to this tasty, easy and healthful chili. 1 onion, chopped 1 large bell pepper (red or green), chopped 2 cloves garlic, minced 2 bouillon cubes or 2 teaspoons bouillon granules 1 cup water 1 28-ounce can Italian-style tomatoes, undrained 2 16-ounce cans kidney beans, undrained 1 cup rolled oats (old-fashioned or long-cooking style -- uncooked) 1 tablespoon mild...

Three Sisters Soup

The "Three Sisters" are corn, beans and squash, which were grown together by American Indians. The beans climbed on the corn stalks and returned nitrogen to the soil, and the low-growing squash vines shaded all the roots and kept weeds from sprouting. They can all be combined in one pot of delicious soup! 3 pounds...

Mix & Match Salads

Mix & Match Salads are whole meals in a salad bowl. Start with any lettuce or salad greens you like, and add ANY other ingredients from the Good Food Book: vegetables, fruits, whole grains, beans and more. Try to get several different bright colors in the bowl, such as something red, orange or yellow....

Extra Quick Chili

An extra quick chili recipe that is super-easy and delicious too.

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) 1/4 cup lemon juice 2 tablespoons Worcestershire sauce Combine all ingredients in a...

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, or just use fruits) 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...

About Bouillon and Stock

You'll notice that lots of my recipes list bouillon as an ingredient. That's my shorthand for using a flavored liquid instead of water. When one of my recipes calls for bouillon, here's what to use: Bouillon cubes, granules or paste. The easiest method is to add one bouillon cube or one teaspoon of bouillon granules...

Dave’s Zucchini “Pasta” with Shrimp

3-4 tablespoons olive oil 2 cloves garlic, crushed 4 anchovy filets (optional) 1/2 pound peeled shrimp 1/2 cup chopped onions 1/2 red bell pepper, cut into small pieces 2 medium zucchini, "spiralized" into pasta (see note below) or cut into matchstick strips Fresh oregano to taste, or about 1/2 teaspoon dried oregano Freshly ground black pepper to taste Shredded parmesan cheese (optional) Heat the...

Diana Cooks her Extra-Quick Chili

Watch Diana put together the fastest possible pot of chili, to serve over your cooked brown rice or other whole grains for a one-dish meal. Add a tossed green salad if you like. http://www.youtube.com/watch?v=TLwzlND5wn0 Now that you've seen how easy it is, try the recipe yourself! Extra Quick Chili

Easy Split Pea Soup

Note: You can easily double or triple this recipe -- freezes well, too! 1 pound dried split peas 8 cups bouillon 2 onions, chopped 4 carrots, chopped 3 stalks celery, chopped 1 bay leaf 2 teaspoons mild curry powder, or to taste pinch cayenne, to taste Freshly ground black pepper, to taste Combine all ingredients in a large pot, bring to a boil and...

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

Incredible Creamy Clam Chowder

Diana says -- you just have to trust me on this recipe. I know the list of ingredients sounds strange, but the result is amazing. You'll think it's loaded with cream! 1 large onion, chopped 6 cups bouillon 1 medium cauliflower, cut in chunks 1 cup quick-cooking or rolled oats 1 teaspoon oregano pinch cayenne, or to taste 1 6.5-ounce can...

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...

Watermelon-Barley Greek Salad

A beautiful and delicious summer salad, perfect for Labor Day, a Fourth of July picnic or any buffet table,

Basic Brown Rice

1 cup brown rice 2 1/2 cups bouillon Bring the bouillon to a boil, stir in the brown rice and return to boiling. Reduce the heat, cover the pot and simmer for 40 minutes or until the rice is tender and the liquid is absorbed. Don't overcook brown rice; it tastes best when the grains are...

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 Bisque

1 onion, chopped 2 stalks celery, chopped 3 pounds sweet potatoes, peeled and diced 8 cups bouillon 1 tablespoon mild curry powder 2 teaspoons thyme 1 teaspoon freshly ground black or white pepper pinch cayenne, to taste 1/4 cup brandy (optional) 2 cups light coconut milk or soy milk Combine the onion, celery, sweet potatoes, bouillon, curry powder and peppers in a large pot....

Canary Island Soup Pot

1 onion, chopped 1 garlic clove, minced 1 cup orange lentils 2 medium sweet potatoes, peeled and cut in 1/2" cubes 6 cups bouillon 1 cup canned tomato sauce 1 tablespoon African Berbere spice mix OR 1 teaspoon cinnamon plus a pinch of cayenne to taste 1 cup fresh pineapple chunks (or use canned pineapple tidbits) 2 under-ripe bananas, cut in 1/2" slices Chopped...

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 cauliflower, broccoli, green beans, sweet potatoes, carrots, peas, zucchini, yellow squash, etc.), cut in bite-size pieces 1/2 cup golden raisins 1 16-ounce can chick peas 1 cup plain yogurt Cooked...

About Clementines

Clementines are the small citrus in boxes or mesh bags that appear in markets during the winter months. This year's crop is tasty, juicy and plentiful (prices are low!). They're great for snacking, dessert or in fruit salads. Clementines also make a wonderful addition to almost any green salad, or in my recipes for salads...

Baked Sweet Potatoes and Onions

3 red onions, halved lengthwise, then cut into thin slices 3 pounds sweet potatoes, halved lengthwise, then cut into thin slices 2 cups apple cider 1 teaspoon salt, or to taste Freshly ground black pepper to taste Preheat the oven to 350 degrees. Mix all ingredients together in a baking dish. Cover with foil and bake 1 hour. Remove the...

French Lentil Soup

1 onion, chopped 3 garlic cloves, minced 1 stalk celery, chopped 2 cups tiny green (French) lentils 8 cups bouillon 1 potato, diced 1/2 teaspoon ground coriander 1/2 teaspoon ground cumin pinch cayenne, to taste 1 pound spinach or swiss chard, chopped Juice of one lemon Freshly ground pepper Bring the onion, garlic, celery, lentils and bouillon to a boil in a large pot. Add the...