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Home Diana's Healthful Recipes

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...

Pineapple-Shrimp Grains

1 onion, chopped 1 teaspoon minced garlic 1 teaspoon grated fresh gingerroot 1/2 cup bouillon 2 carrots, shredded in food processor 1/2 cup egg whites or liquid egg substitute 1 cup chopped fresh pineapple OR canned pineapple tidbits 1/4 cup chopped cilantro or Thai basil (optional) 4 cups cooked barley, brown rice mix or oat groats 1 pound steamed, peeled shrimp Bring the onion, garlic,...

Spanish Rice

2 cups cooked brown rice or barley 1 cup tomato sauce 1 bunch green onions, chopped (white part) 1 teaspoon chili powder 1/2 teaspoon ground cumin 1/2 teaspoon oregano pinch cayenne, to taste 1 cup frozen peas 1/4 cup sliced stuffed olives (optional) Chopped cilantro or Italian parsley for garnish (optional) Combine the grains, tomato sauce, onions and spices in a pot. Bring...

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...

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) 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 all ingredients together. Pat...

Cold Red Bell Pepper Soup

3 large red bell peppers 4 leeks, sliced (white part only) 2 cups stock 2 cups buttermilk Pepper to taste Roast the peppers over a gas flame or broil until the skin is charred. Place in a paper bag and allow to cool. Peel the peppers, remove stems and seeds, and cut into chunks. Bring stock to a boil,...

Kejenou (African Seafood Stew)

1 large onion, chopped 2 green peppers, chopped 1 cup bouillon + 1 extra teaspoon bouillon granules 8 parsnips, sliced 1 28 oz. can Italian style (plum) tomatoes 1/2 teaspoon cayenne pepper, or to taste ...

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 ...

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...

Spaghetti Squash Pad Thai

1 spaghetti squash, cooked 1/2 pound shrimp 3 tablespoons fish sauce (optional, see note) 3 tablespoons rice vinegar 1 garlic clove, minced 1 tablespoon brown sugar 1 small hot chile, seeded and sliced very thin 1 red bell pepper, cut into matchstick slivers 1 bunch green onions, sliced thin 1 cup bean sprouts Chopped fresh basil or cilantro (optional) 2 tablespoons bottled peanut sauce (optional,...

Juliet’s Black Bean and Corn Soup

1 tablespoon canola or olive oil I medium red bell pepper, diced into small pieces 1 large onion, diced 3 cloves garlic, minced 2 cups bouillon 1 28-ounce can diced tomatoes 1 teaspoon cumin 1 teaspoon dried oregano 1 19-ounce can black beans or two cups of cooked black beans 1 cup frozen corn In a large pot, heat the oil and saute the...

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...

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...

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...

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

Morning Mush

Contributed by eZine reader Dr. Robert Rodensky, who notes that it may look a little disgusting but it's delicious! Dry ingredients: 1/4 cup Bran Buds 1/4 cup mixed nuts and seeds 1 teaspoon flaxseed (whole, crushed or ground; optional) Moist ingredients: 1/3 cup blueberries (fresh or frozen) 2 teaspoons dark cocoa powder 1/4 cup cooked whole grains (barley, brown rice, wheatberries, oats,...

Fall Soba Soup

8 dried shiitake mushrooms 1/2 pound soba (buckwheat noodles) or other Asian noodles 8 cups bouillon (see note) 1 tablespoon Thai Spice Paste 2 small sweet potatoes, peeled and cut in 1/2" cubes 1...

Wild Rice – Seafood Medley

2 tablespoons olive oil 1 large sweet onion, chopped 1 green pepper, chopped 1/2 pound mushrooms, sliced 2 teaspoons mild curry powder pinch cayenne, to taste 1 pound shrimp or other seafood (see suggestions below) 1 14-ounce can coconut milk 3 cups cooked wild rice Pinenuts or Spanish peanuts for garnish (optional) Heat the oil in a large pot; add the onions and green...

Vietnamese Fisherman’s Soup II

4 cups fish stock 1 onion, chopped 1 garlic clove, minced 3 green onions, sliced 1 6" piece lemongrass, crushed, or grated rind of one lemon 1/4 t. hot pepper sauce 2...

Diana Mixes a Salad

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

Black Beans from Scratch

1 pound dried black beans 2 onions, chopped 1 bay leaf 2 cloves garlic, minced 1 28-oz. can plum tomatoes, cut in pieces 4 t. bouillon granules 2 t. tabasco sauce, or...

Lebanese Hummus & Ful

A delicious Lebanese recipe from reader Patricia McCaffrey -- I'm not sure whether to call this a thick soup or an appetizer. Enjoy it either way! 1 16-ounce can of chick peas, undrained 1 16-ounce can of fava beans (ful), undrained 4 tablespoons lemon juice 3 cloves garlic, crushed olive oil ground cumin Pour chick peas, fava beans, lemon juice and...

Baked Fish with Portobello Mushrooms

2 vidalia or other sweet onions, sliced 4-6 salmon steaks (or any fish of your choice) 1 pound portobello mushrooms, sliced Juice of one lemon Fresh herbs of your choice (optional) Lemon wedges for garnish Freshly ground black pepper to taste Preheat oven to 350 degrees. Place a layer of onion slices on the bottom of a casserole with a tight-fitting...

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...

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...

Double Mushroom Soup

8 cups bouillon 12 dried mushrooms, stems removed, broken in pieces 1 onion, chopped 2 cloves garlic, minced 1 teaspoon oregano 1/2 teaspoon thyme pinch cayenne, or to taste 1/2 cup barley 2 medium red potatoes, cut in 1/2" cubes 1 8-ounce box mushrooms, quartered 1/2 cup chopped Italian parsley 2 tablespoons lemon juice, or to taste Bring the bouillon to a boil in a large...

Moroccan Chickpea and Barley Soup

1 tablespoon olive oil 1/4 cup diced prosciutto or other cured ham (optional) 1 large onion, chopped 1 cup chopped celery 1 red bell pepper, chopped 2 cloves garlic, minced 6 cups bouillon 3/4 cup barley 1/4 teaspoon harissa, or more to taste (see note #1, below) 3 15-ounce cans chick peas or 4 cups of cooked chickpeas (see note #2) Juice of one...

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...

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...

Orange Lentil-Root Veggie Soup

1 onion, chopped 3 cloves garlic, minced 1 tablespoon minced fresh gingerroot 6 cups bouillon 1 tablespoon curry powder 1 teaspoon ground cumin 1 teaspoon tumeric pinch of cayenne, to taste 1 cup orange lentils 4 carrots, sliced 4 parsnips, sliced (or substitute 4 more carrots) 1 medium sweet potato, peeled and diced juice of one lemon Yogurt for garnish (optional) Bring the onion, garlic, gingerroot and 1/2...