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...
Roasted Veggie Soup Starter
If you do this 3 or 4 times a year, you will always have the makings of great soups, veggie stews or chili on hand.
Your choice -- any or all:
Onions
Celery
Peppers-red, green
Carrots
Fennel
Turnips
Garlic
Potatoes
Sweet potatoes
Winter squash
Mushrooms
etc.
Preheat oven to 400 degrees.
Slice or chop all the vegetables into about ½" pieces. Pile into a large roasting pan. Roast, uncovered,...
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...
Fruity-Nutty Salad
2 oranges or 6 tangerines or clementines, peeled and cut in bite-size pieces
2 tart apples, cut in bite-size chunks
1 bell pepper, chopped
1 stalk celery, chopped
1 bunch green onions, sliced (white part)
1/2 cup chopped dried apricots
2 cups cooked, chilled wild rice
juice of 1 lemon
1/2 teaspoon cinnamon
1/2 cup mayonnaise
1/2 cup chopped pecans, cashews or other nuts...
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...
Spinach-Artichoke Dip or Dressing
1 10-ounce bag spinach leaves
2 garlic cloves, minced
1 can white beans, drained
1 bunch green onions, sliced (white part)
1/4 cup fresh basil leaves or flat-leaf parsley, chopped
pinch cayenne, to taste
juice of one lemon
2 6-ounce jars marinated artichoke hearts, chopped fine (including the liquid)
Place all ingredients except the artichokes in a blender or food processor and...
Smoky Bean Pot
2 onions, chopped
2 cloves garlic, minced
2 green peppers, chopped
2 cups bouillon
2 teaspoons ground cumin
2 tablespoons mild paprika
pinch cayenne, or to taste
1/4 teaspoon liquid smoke
2 tablespoons tomato paste
4 medium potatoes, cut in chunks
2 carrots, sliced
1/2 pound portobello mushrooms, cut in chunks
1 16-ounce can pink beans or kidney beans, drained
1 10-ounce bag frozen corn-black bean...
Sweet Potato Bisque
1 onion, chopped
2 stalks celery, chopped
3 pounds sweet potatoes, peeled and diced
8 cups bouillon
1 tablespoon mild curry powder
2 teaspoons thyme
1 teaspoon freshly ground black or white pepper
pinch cayenne, to taste
1/4 cup brandy (optional)
2 cups light coconut milk or soy milk
Combine the onion, celery, sweet potatoes, bouillon, curry powder and peppers in a large pot....
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...
Canary Island Soup Pot
1 onion, chopped
1 garlic clove, minced
1 cup orange lentils
2 medium sweet potatoes, peeled and cut in 1/2" cubes
6 cups bouillon
1 cup canned tomato sauce
1 tablespoon African Berbere spice mix
OR 1 teaspoon cinnamon plus a pinch of cayenne to taste
1 cup fresh pineapple chunks (or use canned pineapple tidbits)
2 under-ripe bananas, cut in 1/2" slices
Chopped...
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,...
Asparagus – Shrimp Salad
For the dressing:
1/4 cup rice vinegar
2 cloves garlic, minced in a garlic press
1 tablespoon grated fresh gingerroot
a few drops of bottled hot pepper sauce, to taste
For the salad:
1 pound thin asparagus
1 red bell pepper, chopped
2 stalks celery, chopped
1 cup canned baby corns, drained
1 pound steamed, peeled shrimp
Combine the dressing ingredients.
Break the tough ends off...
Mexican Vegetable Stew
3 tablespoons olive oil
2 onions, sliced
1 sweet red pepper, cut in strips
1 green pepper, cut in strips
2 cloves garlic, minced
2 cups bouillon
1 teaspoon ground cumin
1 tablespoon fresh oregano or 1 teaspoon dried
1/2 teaspoon fennel seeds
1/4 teaspoon red pepper flakes or hot pepper sauce, to taste
2 medium red potatoes, diced
1 medium sweet potato, diced
2 cups...
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
...
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...
Sushi Salad
For the dressing or dipping sauce:
1 teaspoon prepared wasabi, OR
1 teaspoon powdered wasabi mixed with a little water to make a paste
1/4 cup soy sauce, or to taste
Combine these ingredients and set aside.
For the salad:
3 cups cooked brown rice or barley
1/2 cup rice wine vinegar, or to taste
1 cucumber, cut in 1/2" dice
8 radishes,...
Seafood Sausage Soup
Note: Sausage links made from fish and shellfish are available at Whole Foods stores and other seafood counters, in a variety of flavors (I like the "spicy Italian"). If you can't find seafood sausage, substitute 1 1/2 pounds of salmon filet or any other seafood of your choice.
2 tablespoons olive oil
1 onion, chopped
2 stalks...
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...
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...
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...
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...
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...
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...
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...
Summer Veggies and Beans
1 onion, chopped
2 cloves garlic, minced
1/2 pound portobello mushrooms, cut in 1/2" pieces (or use ordinary sliced mushrooms)
1 teaspoon dried oregano or 1 tablespoon fresh oregano
1/2 cup bouillon or water
2 small yellow squash, cut in 1/2" chunks
2 small zucchini, cut in 1/2" chunks
2 cups broccoli florets
2 cups very ripe tomatoes, chopped (or use canned Italian...
Sweet Potato Salad with Olives
4 medium sweet potatoes, cut in bite-size pieces
1 bunch green onions, sliced (white part only)
1/2 cup pimento-stuffed olives, sliced
1/4 cup mayonnaise or plain yogurt
1 tablespoon lime juice
1 teaspoon ground cumin
Tabasco sauce to taste (start with a about 1/4 teaspoon)
Steam the sweet potatoes until just tender, about 15 minutes. Cool to room temperature or chill....
Recipes Sorted By Category
Diana's Healthful Recipes Sorted by Category
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
Three Sisters Soup
The "Three Sisters" are corn, beans and squash, which were grown together by American Indians. The beans climbed on the corn stalks and returned nitrogen to the soil, and the low-growing squash vines shaded all the roots and kept weeds from sprouting. They can all be combined in one pot of delicious soup!
3 pounds...
Smoked Salmon Salad
1/2 pound smoked salmon, cut in bite-size pieces
1 16-ounce can small white beans, drained and rinsed
1 small sweet onion, chopped
2 stalks celery, chopped
1 cup orange, tangerine or clementine sections, in bite-size pieces
1 cup frozen green peas
1/2 cup Italian parsley, chopped
1 teaspoon oregano
juice of one lemon
rice vinegar, to taste (start with about 2 tablespoons),
or a...
