Pink Beans and Brown Rice
1 onion, chopped
2 cloves garlic, minced
1 red bell pepper, cut in 1/2" chunks
1/2 cup bouillon
1 tablespoon mild chili powder
1 teaspoon curry powder
1 teaspoon Tabasco sauce, or to taste
2 cans pink beans, drained and rinsed
2 cups cooked brown rice or barley
Cook the onion, garlic and pepper in the bouillon to soften, about 5 minutes. Add...
French Lentil Soup
1 onion, chopped
3 garlic cloves, minced
1 stalk celery, chopped
2 cups tiny green (French) lentils
8 cups bouillon
1 potato, diced
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
pinch cayenne, to taste
1 pound spinach or swiss chard, chopped
Juice of one lemon
Freshly ground pepper
Bring the onion, garlic, celery, lentils and bouillon to a boil in a large pot. Add the...
Summer Vegetable Curry
2 Vidalia onions (or other sweet onions), chopped
1 green pepper, chopped
1 cup bouillon
1 tablespoon curry powder
1 teaspoon tumeric
pinch cayenne or to taste, or a small fresh hot chile, chopped
1 small, firm eggplant, cut in 1/2" dice
1/2 pound baby red potatoes, halved or quartered, or unpeeled red potatoes cut into bite-size pieces
6 ripe tomatoes, chopped,...
Basic Millet
1 cup millet
2 cups bouillon
Bring the bouillon to a boil, stir in the millet and return to boiling. Reduce the heat, cover and simmer for 20 minutes, or until the liquid is absorbed. The millet should be tender but not mushy. Remove the pot from the heat and let it stand, covered, for...
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...
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,...
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...
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-Squash Soup
1 large or 2 medium butternut or other winter squash
4 cups roasted vegetables
6 cups bouillon (or use part bouillon and part apple cider)
2 teaspoons powdered mustard
1 teaspoon sage
1/2 cup chopped parsley
Freshly ground black pepper
Pierce the squash with a knife in 2 or 3 places. Set in a microwave dish and microwave on high...
Quinoa with Eggplant
Note: Quinoa is a whole grain that is quick to cook, so you can prepare it while you do the rest of the recipe and it will be ready to stir in at the end. It usually comes in boxes and is available in most supermarkets.
1 large eggplant
2 tablespoons olive oil
1 large onion, chopped
3...
Zippy Black Bean Dip
1 16-ounce can black beans, drained
1 clove garlic
A few dashes of bottled hot sauce or chopped pickled jalapeno peppers, to taste
1 tablespoon rice vinegar or wine vinegar
2 teaspoons Worcestershire sauce
1 teaspoon mild chili powder
Mash the ingredients together or puree in a blender. Serve with raw vegetable dippers.
Yield: About 2 cups
New World Ratatouille
1 onion, chopped
1 green pepper, chopped
4 cloves garlic, minced
1/2 cup bouillon
1 eggplant, cubed
6 large vine-ripened tomatoes, peeled and seeded OR
1 can (28 oz.) plum tomatoes, chopped
2 t. mild chili powder, or to taste
pinch cayenne, or to taste
4 zucchini, sliced
1/4 cup chopped fresh basil leaves
juice of 1 lemon
Cook the onion, peppers and garlic in the...
Baked Sweet Potatoes and Onions
3 red onions, halved lengthwise, then cut into thin slices
3 pounds sweet potatoes, halved lengthwise, then cut into thin slices
2 cups apple cider
1 teaspoon salt, or to taste
Freshly ground black pepper to taste
Preheat the oven to 350 degrees.
Mix all ingredients together in a baking dish. Cover with foil and bake 1 hour. Remove the...
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...
Basic Kasha (Buckwheat Groats)
1 cup kasha
2 cups bouillon
Bring the bouillon to a boil, stir in the kasha and return to boiling. Reduce the heat, cover the pot and simmer for 15 minutes, or until the kasha is tender and the liquid is absorbed.
If you wish, you can toast the kasha in a dry frying pan before...
Basic Wild Rice
1/2 pound wild rice
6 cups bouillon
Bring the bouillon to a boil, stir in the wild rice and return to boiling. Reduce the heat, cover the pot and simmer for 50-60 minutes or until the rice is tender and most of the liquid is absorbed. Drain off any excess liquid. Don't overcook; wild rice should...
Extra Quick Chili
An extra quick chili recipe that is super-easy and delicious too.
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...
Salad Starter
Some salad vegetables will keep for several days, while others wilt quickly and should be cut up just before you use them. You can prepare a large quantity of salad-starter vegetables and refrigerate them, ready to use as is or to combine with other vegetables such as lettuce, mushrooms, tomatoes, cucumbers, bean sprouts or...
Suzanne’s Mango-Pumpkin Oatmeal Bars
2 1/2 cups old fashioned rolled oats
1 cup powdered (dry) skim milk
1 cup bottled mango sauce (Trader Joe's brand)
1 cup canned pumpkin
1 teaspoon cinnamon
1/2 cup raisins
1/2 cup sliced almonds
2 tablespoons buttermilk, milk or yogurt
Preheat oven to 350 degrees.
Mix all ingredients together. Pat into a non-stick 9x13" baking pan (spray with Pam or line with...
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...
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...
Clementine-Quinoa Salad
Note: If clementines are out of season, use orange or tangerine sections cut into bite-size pieces.
2 cups cooked quinoa, chilled 2 tablespoons balsamic vinegar 1 tablespoon Dijon mustard 1 jalapeno pepper, seeded and chopped 8 black olives, sliced 1 small red onion, chopped 1 cup chopped celery 1 red or green bell pepper, chopped...
Creole Sauce for Whole Grains
I can't claim that this is authentic Creole cooking, but it's a delicious sauce. If you're an okra fan, you'll love it. If you're not, this recipe just may convert you.
1 onion, chopped
1 green pepper, chopped
1 28-ounce can italian plum tomatoes
...
Seafood Kabobs
Don't overcook the shrimp; they dry out quickly.
1 pound medium or large shrimp, peeled
1 pound halibut steaks (or other firm white fish), cut in 1" cubes
1/2 pound sea scallops
2 cups fresh or canned pineapple chunks (reserve the juice)
1 box cherry or grape tomatoes
2 green peppers, cut into 1" squares
Lemon wedges
Freshly ground pepper
Cooked wild rice...
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...
Mother’s Spinach Salad
For the Dressing:
1/4 cup rice vinegar
2 tablespoons prepared Dijon mustard
1/2 teaspoon celery seed
freshly ground pepper to taste
For the Salad:
1 10-ounce bag baby spinach leaves
4 clementines or small tangerines, peeled and sectioned
OR 1 cup canned mandarin orange sections, drained
1 bunch green onions, white part only, sliced thin
1/2 pound mushrooms, sliced
1/2 cup chopped walnuts
Stir the dressing...
Lentil-Carrot Soup
2 tablespoons olive oil
2 large onions, chopped
2 cloves garlic, minced
8 cups bouillon
2 tablespoons tomato paste
2 teaspoon ground cumin
pinch of cayenne, to taste
2 cups orange lentils OR regular lentils (see note)
2 cups shredded or chopped carrots
Juice of one lemon
Freshly ground black pepper to taste Chopped cilantro or Italian parsley for garnish (optional)
Heat the olive oil...
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...
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...
