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Home Diana's Healthful Recipes

Diana's Healthful Recipes

Salade Nicoise

For the dressing: 1/4 cup white wine 1/4 cup rice vinegar 1 clove garlic, minced Juice of one lemon 1 tablespoon Dijon mustard For the salad: 1 can butter beans or white beans, drained 1 7-ounce packet tuna (or a 6-ounce can, drained) 4 cups (about) bite-size pieces of romaine lettuce 1 red bell pepper, cut in strips 1 cucumber, halved lengthwise, then cut in...

Lentil Tabbouleh Salad

Traditional middle-eastern tabbouleh is made with cracked wheat; this recipe uses the same flavors with lentils. 4 cups cooked brown or green lentils (see note) 1 red onion, chopped 1 red bell pepper, chopped 1/2 cup chopped Italian (flat) parsley 1/2 cup plain yogurt Juice of one lemon Combine all ingredients and chill. 4-6 servings Note: I developed this recipe using the pre-cooked...

Chuckwagon Beans

1 onion, chopped 1 clove garlic, minced 1 cup canned tomato sauce 1 teaspoon bouillon granules or 1 bouillon cube 2 tart apples, cored and cut into bite-size pieces 1/4 cup dried cherries or golden raisins 1 teaspoon cinnamon 1/4 cup brown sugar, or to taste (or use artificial sweetener to taste) 2 tablespoons Worcestershire sauce 1/2 teaspoon liquid smoke flavoring, or to...

Ratatouille with Baby Potatoes

Easy, healthful recipe for Ratatouille with baby potatoes

Lentil-Carrot Soup

2 tablespoons olive oil 2 large onions, chopped 2 cloves garlic, minced 8 cups bouillon 2 tablespoons tomato paste 2 teaspoon ground cumin pinch of cayenne, to taste 2 cups orange lentils OR regular lentils (see note) 2 cups shredded or chopped carrots Juice of one lemon Freshly ground black pepper to taste Chopped cilantro or Italian parsley for garnish (optional) Heat the olive oil...

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,...

Stewed Root Veggies with Cranberries

1 large onion, chopped 4 cloves garlic, minced 2 carrots, sliced 2 parsnips, sliced 2 cups peeled, diced celery root 1 large or 2 small sweet potatoes, cut in 1/2" chunks (peel if the skin is tough) 4 cups bouillon 1 tablespoon mild curry powder 1 cup vanilla yogurt or soy milk (optional) 1/2 cup dried cranberries Combine the vegetables, bouillon and curry powder...

Tabbouleh

So good, your friends will think you bought it at a Lebanese deli. 1 cup bulgur (cracked wheat) Water to cover 1 onion, chopped 6 green onions, white parts only, sliced thin 1 cup chopped Italian parsley 1/4 cup mint, chopped Juice of one lemon 2 tomatoes, chopped 1/2 cup plain yogurt Lettuce leaves (optional) Place the bulgur in a bowl and cover with cold...

How to De-Gas Beans

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

Watermelon-Barley Greek Salad

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

Warm Kidney Bean Salad

2 tablespoons olive oil 2 cups slivered onions 1 teaspoon dried oregano 1/4 cup cider vinegar or red wine vinegar 2 15-ounce cans red kidney beans, rinsed and drained 1 teaspoon coarse salt (kosher or sea salt), or to taste - optional 1 cup chopped Italian (flat-leaf) parsley 1/4 cup pimento-stuffed olives, sliced in half Heat olive oil in a large pot...

Shrimp Jambalaya

1 pound shrimp 3 cups bouillon 1 bay leaf 1 onion, chopped 1 green pepper, chopped 3 stalks celery, chopped 2 cloves garlic, minced 1 can (28 ounces) plum tomatoes, broken up 1 cup brown rice (uncooked) 1 tablespoon hot pepper sauce 1/2 teaspoon thyme 6 green onions, chopped 1/4 cup Italian parsley, chopped Freshly ground black pepper Peel the shrimp and set aside. Bring the shrimp shells,...

Tomatoes with Pepper Salsa

1 green or red bell pepper, chopped fine 6 green onions, minced (white part) 1 clove garlic, minced 1/4 cup cilantro or Italian parsley leaves, chopped 1 jalapeno pepper, seeded and minced, or to taste ½ teaspoon ground cumin 2 tablespoons vinegar 2 tablespoons olive oil 4 very ripe tomatoes Romaine lettuce leaves, torn into bite size pieces 2 cups bean sprouts Combine all ingredients...

Speedy Creole Bean Stew

2 cups bouillon 1 16-ounce bag frozen onion-pepper mix 1 bag baby spinach leaves (or use frozen spinach) 1 teaspoon liquid smoke seasoning 1 teaspoon Cajun spice mix pinch cayenne, or to taste 2 tablespoons tomato paste 1 cup bulgur 1 16-ounce can kidney beans 2-4 tablespoons rice vinegar Bring the bouillon, vegetables and spices to a boil in a large pot. Stir in...

Basic Quinoa

Note: Quinoa is a whole grain that is quick to cook, so you don't need to plan ahead; you can cook it while you prepare the rest of your meal. It comes in boxes and is available in many supermarkets. 1 box (12 ounces) quinoa 4 cups bouillon Bring the bouillon to a boil, stir in the...

Extra Quick Chili

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

Creole Sauce for Whole Grains

I can't claim that this is authentic Creole cooking, but it's a delicious sauce. If you're an okra fan, you'll love it. If you're not, this recipe just may convert you. 1 onion, chopped 1 green pepper, chopped 1 28-ounce can italian plum tomatoes ...

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...

Vietnamese Fisherman’s Soup I

4 cups fish stock 2 T. lemon or lime juice 2 T. sugar 2 large cloves roasted garlic 1 T. fish sauce 1 onion, sliced 1 carrot, grated 1...

Creamy Carrot Soup

1 large onion, chopped 2 pounds carrots, chopped or shredded in a food processor 6 cups bouillon 1 tablespoon ground coriander pinch cayenne, to taste 1 cup quick-cooking or rolled oats freshly ground black pepper to taste chopped cilantro or Italian parsley for garnish (optional) Combine all ingredients, except the cilantro or parsley, in a large pot. Bring to a boil, reduce...

Algerian Vegetable Casserole

3 cups bouillon 2 onions, chopped 3 cloves garlic, minced 1 red bell pepper, chopped 2 red potatoes, diced 1 small sweet potato, diced 1 28-ounce can plum tomatoes, cut in pieces 1/2 cup golden raisins 1/4 teaspoon harissa, or bottled hot sauce, to taste 2 small zucchini, sliced 1 6-ounce jar marinated artichoke hearts, drained 1 16-ounce can chick peas, undrained 1/4 cup chopped Italian...

Fruity Seafood Salad

1 7-ounce packet salmon or tuna, 2 cups cooked shrimps, or 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 2 kiwi fruit, peeled and sliced 1 can sliced water chestnuts, drained 1/4 cup rice vinegar, or to taste Lettuce...

Hawaiian Slaw

1 medium head cabbage, shredded 6 carrots, shredded or grated 1 16-ounce can crushed pineapple, drained 1/2 cup rice wine vinegar 1 tablespoon grated fresh gingerroot 1 teaspoon. fennel seeds (optional) 1/2 cup mayonnaise Combine the ingredients and chill.  8 servings

Kasha Salad

Buckwheat (whole kasha) is a great source of fiber and it's a delicious, quick cooking whole grain for salads. 1 cup kasha (buckwheat groats) 2 cups bouillon 1 cup broccoli florets, steamed crisp-tender 1 cucumber, chopped 1 yellow...

Peachy Thai Soup

5 cups bouillon (include liquid from cooking shrimp) 1 stalk lemon grass -- bottom 6" peeled, cut in 1/2" pieces and crushed slightly 1/4" slice fresh ginger 1 t. Thai Spice Mix 1 cup...

Authentic Maryland Crab Soup

2 onions, chopped 2 cloves garlic, minced 1 green pepper, chopped 3 stalks celery, chopped 6 cups bouillon 2 29-ounce cans tomato sauce 1 bay leaf 1 teaspoon dried oregano or 1 tablespoon fresh pinch of cayenne, or crumbled dried hot red peppers, to taste 2 potatoes, diced 4 carrots, sliced 2 cups fresh or frozen corn kernels 1 pound crab meat 1/2 cup Italian parsley, chopped Freshly...

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...

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 tablespoon 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

Roasted Veggie Bean Pot

4 cups roasted vegetables 1 cup bouillon or white wine 2 cups canned tomato sauce or crushed tomatoes 1 teaspoon oregano 1 clove garlic, minced pinch cayenne or Tabasco sauce, to taste 1 16-ounce can small white beans, drained 2 6-ounce cans chopped clams, undrained (optional) 1/2 cup chopped Italian (flat) parsley Cooked barley or other whole grains of your choice Combine all ingredients...

Tex-Mex Bean Dip

an easy bean dip recipe