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Home Diana's Healthful Recipes

Diana's Healthful Recipes

Cuban Mango Salad

1 small sweet onion, chopped 2 large mangoes, peeled and chopped 1 16-ounce can black beans, drained and rinsed 2 cups cooked, chilled brown rice or barley 1/2 cup chopped cilantro or Italian parsley 1/4 cup rice vinegar or other mild vinegar, to taste 1 teaspoon ground cumin A few dashes of Tabasco or other bottled hot pepper sauce, to taste Combine...

Tofu Caesar Salad Dressing

4 garlic cloves, peeled 2 tablespoons Dijon style prepared mustard 1 package (12 ounces) tofu ¼ cup lemon juice 1 tablespoon soy sauce or Asian fish sauce, or more to taste 1 teaspoon freshly...

Soupy Golden Dal (Lentil Soup)

You can use regular (green/brown) lentils for this soup, too; it will taste just as good but the color is not as pretty. 1 cup orange lentils 4 carrots, chopped 1 onion, chopped 2 garlic cloves, minced 1 dried...

Cuban Corn Chowder

1 onion, chopped 2 garlic cloves, minced 2 jalapeno chiles, seeded and minced, or pinch cayenne to taste 4 cups bouillon 2 teaspoons cumin 1 medium sweet potato, peeled and cut in small cubes 1 red bell pepper, chopped 4 cups frozen white sweet corn (or use kernels cut from fresh corn) 1 cup frozen peas Freshly ground black pepper to taste Cook the...

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...

Red Pepper Stew

1/2 cup red lentils 2 onions, chopped 3 cups bouillon 6 medium or 4 large red bell peppers, cut in 1/2" chunks 1 teaspoon oregano or marjoram 1/2 teaspoon thyme pinch of cayenne, or to taste 1 cup white wine 3 tablespoons tomato paste 1 16-ounce can white beans, drained 1/4 cup chopped Italian parsley freshly ground black pepper to taste cooked whole grains (optional) plain yogurt...

One-Arm Seafood Chili

Even with your arm in a cast, you can serve a tasty, healthful meal in half an hour. No chopping; open all the packages with scissors. 2 26-ounce boxes chopped tomatoes (such as Parmalat brand - see note) 2 cups bouillon 1 teaspoon oregano 1 tablespoon mild chili powder pinch cayenne, to taste salt to taste 2 16-ounce bags frozen Tex-Mex...

SPICE BLENDS AND SPICE PASTES

spice blend recipes from Diana Mirkin

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...

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...

Shellfish Creole

1 onion, chopped 1 bell pepper, chopped 4 cloves garlic, minced 1/2 cup bouillon 1 cup canned Italian plum tomatoes, undrained, broken up 1 teaspoon oregano pinch cayenne, or to taste 4 cups cooked brown rice or barley 1 pound cooked lobster, crab or shrimp, or surimi, in bite-size pieces 1 cup frozen peas 1/2 cup sliced pimento-stuffed olives lime slices for garnish Hot pepper sauce...

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...

Turkish Three-Bean Soup

1 large onion, chopped 6 cups bouillon 3 tablespoons tomato paste 1/2 cup red lentils pinch cayenne pepper, to taste 1 teaspoon ground coriander 1 16-ounce can chick peas, undrained 1 16-ounce can fava beans or kidney beans 1/4 cup chopped fresh mint leaves or flat parsley Combine the onion, bouillon, tomato paste, lentils and spices in a large pot. Bring to a...

Mushroom Nibbles

1/3 cup red wine vinegar 1/3 cup olive oil 1 onion, sliced thin 1 teaspoon garlic salt 2 teaspoons dried parsley or oregano 1 tablespoon prepared mustard 1 tablespoon brown sugar (optional) 2 8-ounce boxes small button mushrooms (or large ones cut in quarters) Combine all ingredients except the mushrooms in a pot and bring to a boil. Add the mushrooms, reduce...

Clementine-Wild Rice Salad

12 clementines, peeled and sectioned 1 6-ounce can sliced water chestnuts, rinsed and drained (cut into smaller pieces if desired) 2 bunches green onions, white part, sliced thin 2 cups cooked wild rice, chilled 1 cup chopped mint leaves (optional) 1 cup chopped Italian parsley leaves (optional) 1/4 cup rice vinegar juice of 1 lime 1/2 cup mayonnaise, or to taste 3 cups...

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...

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...

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...

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...

Catfish Gumbo

1 large onion, chopped 4 cloves garlic, minced 1 green pepper, chopped 2 stalks celery, sliced 6 cups bouillon 1 28-ounce can Italian plum tomatoes, undrained, broken up 2 teaspoons oregano pinch cayenne, or to taste 3 cups okra or green beans, cut in bite-size pieces (or use both -- fresh or frozen) 1 pound catfish fillets (or any other fish of your choice),...

Caesar Salad with Creamy Tofu Dressing

For the dressing: 4 garlic cloves, peeled 2 tablespoons Dijon style prepared mustard 1 package (12 ounces) soft tofu ¼ cup lemon juice 1 tablespoon soy sauce or Asian fish sauce, or more to taste 1 teaspoon freshly ground black pepper Combine all ingredients in a blender and puree until smooth. For the salad: 1 small head (clean) Romaine lettuce 2-3 tablespoons shredded Parmesan...

Tomatoes with Cucumber and Onion

4 tomatoes, sliced 2 cucumbers, sliced 1 red onion, diced 1/4 cup chopped fresh basil leaves 1/4 cup light Italian dressing Freshly ground black pepper Combine all ingredients and serve with ground pepper to taste. 4 servings

Vera Mirkin’s No-Liver Chopped Liver

Gabe's mother lived to 106, so she must have done something right! This really does taste a lot like chopped chicken liver and it is yummy. 3 onions, chopped 3 tablespoons olive oil 3 hard boiled eggs 2 cups walnuts cayenne and salt to taste (you may add other seasonings if you wish) Saute the onions in oil until soft. Combine with...

How to De-Gas Beans

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

Confetti Salad

1 spaghetti squash, cooked 1 large green pepper, cut in 1/2" pieces 1 large red bell pepper, cut in 1/2" pieces 1 bunch green onions, sliced 1 tablespoon toasted sesame seeds For the dressing, mix together: 1/4 cup seasoned rice wine vinegar 1 teaspoon hot Chinese mustard or 1 tablespoon Dijon mustard 1 tablespoon grated fresh gingerroot 1 tablespoon sugar or equivalent sweetener...

Fall Fruit Curry

1 cup bouillon or water 1 teaspoon mild curry powder 1 teaspoon apple pie spice or dessert spice blend 1 tablespoon grated fresh ginger 4 tart apples, cored and cut in bite-size pieces 4 pears, cored and cut in bite-size pieces 2 cups fresh or frozen peaches, cut in bite size pieces 2 cups fresh or canned pineapple, bite-size 1/2 cup dried...

Tagine with Pumpkin & Vegetables

2 onions, chopped 2 green peppers, chopped 1 large clove garlic, minced 2 cups bouillon 3 cups pumpkin or winter squash chunks (1"), peeled 2 medium red-skinned potatoes, cut in 1/2" pieces ...

Quick and Hearty Chick Pea Soup

1/2 cup bulgur 6 cups bouillon 2 16-ounce cans chick peas 2 teaspoons oregano 1/4 teaspoon harissa, or hot pepper sauce to taste 1 10-ounce bag baby spinach leaves Lemon slices or wedges for garnish Bring the bulgur and bouillon to a boil. Add the chickpeas, oregano and harissa sauce. Return to boiling, reduce the heat and simmer until the bulgur...

Mediterranean Seafood Stew

1 onion, chopped 2 red or green bell peppers, chopped 2 cloves garlic, minced 8 stalks fennel or celery, or some of each, chopped 1 28-ounce can Italian plum tomatoes, undrained, broken up 1/2 cup bouillon 1/2 teaspoon Harissa sauce, or your favorite hot sauce, to taste 1 1/2 to 3 pounds (total) seafood, in bite-size pieces (see suggestions below) 1/2 pound...

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