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Home Diana's Healthful Recipes

Diana's Healthful Recipes

Popeye’s Special

1 cup lentils 6 cups bouillon 2 onions, chopped 4 cloves garlic, minced pinch cayenne, or to taste 1/2 t. oregano 2 bay leaves 1/2 cup bulgur (see note), or one cup of any cooked whole grain such as barley or brown rice 1/4 cup chopped Italian parsley 1 28-oz. can plum tomatoes, chopped 1 lb. spinach, torn in pieces Freshly ground black pepper to...

Extra Quick Chili

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

Green Bean Curry

1 onion, chopped 4 cloves garlic, minced 1 teaspoon ground cumin 2 teaspoons curry powder pinch cayenne, or to taste 3 cups bouillon 6 medium potatoes, cut in bite-size pieces 1 28-ounce can Italian plum tomatoes, chopped 3 cups green beans (fresh or frozen) in 1" pieces 1 bunch green onions, sliced thin Fresh ground black pepper to taste Cooked whole grains of your choice Bring...

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...

Spinach-Clementine Salad

6 cups baby spinach leaves 12 clementines, sectioned 1/2 cup walnut or pecan pieces 1 bunch green onions, sliced crosswise (optional) 1/2 cup sliced water chestnuts (optional) For the dressing: 3 tablespoons olive oil Juice of two limes or lemons (about 1/4 cup) 1 tablespoon Dijon mustard (optional) Place the salad ingredients in a bowl. Stir the dressing ingredients together and toss with...

Trail Mix Bars

3 cups rolled oats or quick-cooking oats 2 cups trail mix OR any combination of dried fruits, nuts and seeds (your choice) 1 cup mashed ripe bananas, apple butter, apple sauce, or any fruit puree Preheat oven to 350 degrees. Mix all ingredients together. Line a cookie sheet with foil and pat the mixture onto it about 1/2"...

Moroccan Onion Relish (for fish steaks)

Note: This relish is delicious with broiled, baked or steamed fish. Try it with halibut or salmon steaks or the seafood of your choice. Serve with lemon wedges. 2 pounds onions, peeled, halved and cut crosswise into thick slices 3 tablespoons olive oil 1 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg Pinch of ground allspice or cloves 1/2 teaspoon ground...

Chick Pea Gumbo

Chick peas crop up everywhere in my recipes -- in curries, soups, salads and pasta sauces. Here, they are combined with okra and the other classic gumbo ingredients for a hearty dish with a southern flair. 1 onion, chopped 2 cloves garlic, chopped 1 green pepper, chopped 1 28-ounce can plum tomatoes, cut up 1 dried red pepper, crumbled 1...

Clam and Mushroom Sauce for Whole Grains or Spaghetti Squash

1 onion, chopped 2 cloves garlic, crushed 1/2 cup bouillon 1 28-oz. can tomato sauce 1 T. fresh oregano or 1/2 t. dried 1 bay leaf 1/4 t. hot pepper flakes 1/2 lb. mushrooms, sliced 2 6.5-ounce cans chopped clams Freshly ground pepper Cooked whole grains Bring the onion, garlic and bouillon to a boil in a medium saucepan and simmer for 5 minutes. Add...

Golden Autumn Soup

1 onion, chopped 3 cloves garlic, minced 1 tablespoon minced fresh gingerroot 3 tablespoons olive oil 4 cups bouillon 2 cups apple cider 1 tablespoon curry powder 1 teaspoon ground cumin pinch of cayenne, to taste 1 cup orange lentils 4 carrots, sliced 2 medium sweet potatoes, diced 1 cup coconut or soy milk (optional) juice of one lemon Optional garnishes: yogurt chopped cilantro chopped green onions Heat the olive oil in...

Mediterranean Clams and Beans

1 large onion, chopped 1 red bell pepper, chopped 1 cup bouillon 1 cup white wine (optional; substitute more bouillon if you wish) 2 cups canned tomato sauce or crushed tomatoes 1 teaspoon oregano 1 clove garlic, minced, or 1 teaspoon garlic paste pinch cayenne or Tabasco sauce to taste 1 16-ounce can small white beans or pink beans, drained 1 or 2...

Easy Veggie Burger Chili

4 frozen veggie burgers 1 16-ounce bag frozen pepper-onion mix 1 28-ounce can crushed tomatoes 1 16-ounce can pink beans 1 16-ounce can chick peas 2 cups frozen corn 1 tablespoon mild chili powder 1 teaspoon ground cumin pinch cayenne, to taste Cooked barley or other whole grains of your choice Break the veggie burgers into 1" chunks. Combine them with all of the...

Diana’s Cooking Videos

Diana Mixes a Salad Diana Cooks Whole Grains Diana Cooks Whole Grains in a Steamer Diana Cooks Extra-Quick Chili Diana Cooks Oatmeal for a Healthful Breakfast Diana Makes her Southwestern Bean Salad More coming soon

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...

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,...

Fresh Fruit Bowl

Note: The fruits listed are just one possible combination, and you can use any quantities you like. Take advantage of whatever is on sale or whatever looks good in your produce department or farm stand. 1 box fresh raspberries 1 box fresh blueberries 2 cups strawberries, hulled and cut in halves or quarters 4 cups (or more) bite...

California Tuna Salad

1 7-ounce packet tuna (or a 6-ounce can, drained) 1 16-ounce can kidney beans, drained 3 oranges, peeled, halved and cut into 1/4" slices 4 green onions, sliced (white part) 1/4 cup Italian dressing or plain yogurt Juice and grated peel of 1 lime 2 tablespoons chopped cilantro 1/2 teaspoon chili powder 1/2 teaspoon ground cumin Freshly ground black pepper to taste Lettuce leaves...

Artichoke-Chick Pea Soup

2 onions, chopped 4 cloves garlic, minced 6 cups bouillon 1 teaspoon ground coriander pinch cayenne, or to taste 2 cups tomato sauce 2 16-ounce cans artichoke hearts or bottoms, cut in bite-size pieces 1 16-ounce can chick peas 1/2 cup chopped flat parsley Freshly ground black pepper Lemon wedges Bring the onions, garlic, bouillon, spices and tomato sauce to a boil in a large...

Microwaving Eggplant

This is the easiest way to prepare eggplant and no oil is required, so you don't add unnecessary calories! Select a shiny, firm eggplant. Cut off the stem end. Pierce the skin in several places with a sharp knife. Set the plate on a microwave-safe dish and cook it on high for 7-10 minutes, or...

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...

Fennel Salad with Clementines

1 large or 3 small fennel bulbs 10 clementines 1/4 cup lemon juice 2 tablespoons fennel seeds 1 teaspoon ground cumin 1 clove garlic, minced pinch cayenne, or to taste 1/2 teaspoon salt, or to taste Freshly ground black pepper to taste Trim the fennel bulbs, discarding the base and stems. Cut the bulb in quarters lengthwise and then slice crosswise into 1/4"slices....

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...

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...

Quick Shrimp Curry

Shrimp curry from one of Diana's mother's favorite recipes

Shrimp Confetti Chowder

8 cups bouillon 1 pound shrimp 6 cloves garlic, minced 4 green onions, chopped 2 jalapeno chiles, seeded and chopped, or pinch cayenne, to taste 1/2 teaspoon nutmeg 2 potatoes, cut in 1/2" dice 1 cup cooked barley or brown rice (optional) 3 cups frozen corn 2 cups frozen peas 2 cups light coconut milk or soy milk Freshly ground black pepper to taste Chopped cilantro...

Paella (Spanish Seafood Stew)

1 large onion, chopped 3 stalks celery, chopped 3 garlic cloves, minced 1/2 cup bouillon 2 teaspoons oregano pinch cayenne, to taste 4 cups cooked barley, brown rice or other whole grains of your choice 1 28-ounce can Italian plum tomatoes, undrained, broken up 1 red bell pepper, cut in 1/2" chunks 1 pound asparagus, cut in 1-2" pieces (reserve the tips) 1...

Eggplant Caviar

A tasty dip for raw vegetables.   1 eggplant 1 onion, chopped 2 cloves garlic, minced 3 tablespoons lemon juice 1/4 cup Italian parsley, chopped Roast the eggplant over a gas flame or under the broiler until the skin is charred and the eggplant is soft, about 10 minutes. Cool it and rub most of the skin off. Mash...

Introduction to the Recipes

It's hard to go wrong when you cook with fruits, vegetables, whole grains and beans. You don't need to worry about precise measurements, cooking times or ingredient preparation. The recipes give you general guidelines, but if you do things a little differently, chances are your dish will still be delicious! Measurements: Most cooks don't do...

Black Bean Jumble Salad

2 cans black beans, drained and rinsed 1 small sweet onion, chopped 1 clove garlic, minced 1 green pepper, chopped 1 red bell pepper, chopped 1/4 cup rice vinegar 1 t. cumin pinch cayenne, or to taste 1/4 cup chopped cilantro Freshly ground pepper to taste Combine all ingredients and chill at least 20 minutes. 4 servings

Harissa Sauce (Moroccan-Style Hot Spice Blend)

1 teaspoon ground caraway 2 tablespoons cayenne pepper 1 tablespoon ground cumin 1 clove garlic 1/2 teaspoon salt 1/4 cup olive oil or low-fat Italian salad dressing Mix the dry spices in a small refrigerator container. Peel the garlic clove and press it through a garlic press into the dry spices. Add the oil or salad dressing and mix well....