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Diana's Healthful Recipes

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 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...

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

Marge’s Lentil Sauce for Whole Grains

This is a "spaghetti" sauce you can feed to the whole family. It's been known to fool children, teenagers and vegetable skeptics with its meaty texture. 1 onion, chopped 3 cloves garlic, chopped or crushed 1 bay leaf 1 dried hot pepper,...

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...

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...

Lebanese Soup

2 onions, chopped 4 cloves garlic, minced 6 cups bouillon 1 t. ground coriander pinch cayenne, or to taste 3 carrots, sliced 2 potatoes, diced 2 tomatoes, chopped ...

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...

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

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

Sweet Potato Curry

1 large onion, chopped 2 cloves garlic, minced 3 medium sweet potatoes, scrubbed and cut in 1" cubes (peeled if you wish) 4 green bananas, peeled and cut in 1/2" slices 1 stalk of lemon grass, sliced lengthwise and crushed (optional) 3 cups bouillon 1 tablespoon curry powder 1 teaspoon paprika 1 teaspoon cinnamon 2 cups cut green beans or peas, frozen or...

Recipes Sorted By Category

Diana's Healthful Recipes Sorted by Category

Quinoa Salad with Melon and Spinach

1/2 pound spinach, preferably baby leaves 1 cup watermelon balls or cubes 1 cup honeydew balls or cubes 1 cup cantaloupe balls or cubes 1 cucumber, cut in 1/2" pieces 1 small red onion, chopped fine 2 cups cooked quinoa (see note below) 1/4 cup honey mustard salad dressing, or the dressing of your choice Wash and drain the spinach and remove...

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...

Wild Rice with Dried Cherries or Cranberries

Here's a simple, festive side dish that's a favorite in our house. 4 cups cooked wild rice 1/2 cup dried cherries, dried cranberries or other dried fruit of your choice Mix the dried fruit into the wild rice while it's still hot, or heat them together in the microwave. 4-6 servings

Tofu Fried Rice

1/2 cup bouillon 1 onion, chopped 1 red bell pepper, chopped 1 jalapeno pepper, chopped 1/2 pound mushrooms, chopped 1 tablespoon minced fresh gingerroot 1/2 teaspoon tumeric 4 cups cooked barley or brown rice 1 12-ounce container firm tofu, cut into ½" chunks 1 tablespoon soy sauce, or to taste 1 tablespoon sesame seeds chopped parsley for garnish Bring the bouillon to a boil in a...

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 2 to 3 pounds (total) seafood, in bite-size pieces (see suggestions below) 1/2 pound button...

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,...

Shiro Wot (African Vegetable Stew)

2 cups bouillon 2 onions, chopped 1 red bell pepper, chopped 2 cloves garlic, chopped 1 tablespoon berbere spice mix, or more to taste 2 sweet potatoes, cut in bite-size pieces ...

SPICE BLENDS AND SPICE PASTES

spice blend recipes from Diana Mirkin

Gazpacho II

This is a spicier, chunky version of Gazpacho -- refreshing on a hot day. 8 ripe tomatoes, peeled and chopped 2 cucumbers, peeled, seeded and chopped 1 onion, chopped 5 green onions, sliced 2 cloves garlic, minced 1 teaspoon horseradish, or to taste 1 tablespoon chopped fresh oregano or 1 teaspoon dried oregano 1/4 cup fresh basil leaves, chopped 1/4 cup Italian parsley,...

Diana Mixes a Salad

Diana shows you how easy it is to make one of her quick mix-and-match salads:

Peach Chutney

1 29-oz. can sliced peaches in syrup 1 cup raisins 1/4 cup lemon juice 1/4 cup vinegar 1 teaspoon ground cumin pinch cayenne, or to taste 1/2 teaspoon dried thyme 1 teaspoon ground cinnamon 10 black peppercorns 1 teaspoon fennel seeds 1 teaspoon coriander seeds 1/2 teaspoon mustard seeds Drain the syrup from the peaches into a large saucepan. Cut each peach slice into 3 or...

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...

Tomato-Mint Salad

1/4 cup tarragon vinegar 1/2 cup lemon juice 1 tablespoon sugar (optional) 1/4 teaspoon salt Freshly ground black pepper to taste 1/2 cup chopped mint 6 large vine-ripened tomatoes, sliced 3 cucumbers, sliced Romaine lettuce Mint leaves for garnish Combine the vinegar, juice, sugar, salt, pepper and mint; mix into the tomatoes and cucumbers and marinate at least 1 hour. Line a bowl with...

Extra Quick Chili

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

Tomatoes with Cucumber and Onion

4 tomatoes, sliced (home-grown if possible!) 2 cucumbers, sliced 1 red onion, diced 1/4 cup chopped fresh basil leaves About 1/4 cup of Italian dressing, oil and vinegar, or the dressing of your choice Freshly ground black pepper Combine all ingredients and serve with ground pepper to taste. 4 servings

Seafood Spanish Rice

2 large onions, chopped 2 bell peppers, chopped 1 jalapeno pepper, seeded and minced, to taste 6 cloves garlic, minced 4 cups bouillon 2 tablespoons tomato paste 1 tablespoon sweet paprika 1 teaspoon turmeric 1 teaspoon fennel seeds 1 teaspoon oregano 1 cup uncooked brown rice or barley 1 to 2 pounds seafood of your choice: squid rings, shrimp, fish fillets cut into bite size...

Hot and Sour Fish Soup

1/2 pound fish steak or fillet (such as salmon or orange roughy) 1 tablespoon soy sauce 6 cups chicken or fish bouillon 1/2 pound mushrooms, sliced 1 bunch green onions, sliced thin 1/4 teaspoon Tabasco or other hot sauce, or to taste 1/4 cup rice vinegar 1/2 teaspoon freshly ground black pepper, to taste 3 tablespoons cornstarch 1/2 cup cold water 2 cups shredded...

West African Seafood Stew

I think every country with an ocean coastline has developed its own version of a seafood stew, and I love them all. The sweet potatoes and green bananas make this one special. It's supposed to be very spicy, but you may want to add a little of the cayenne at a time and taste...