Recipes

Thousand Island

An American Classic

Rice, Brown - How to Make it The Old-Fashioned Way

Forget white rice - try the many variations of whole, brown rice including Jasmine or Basmati, and get yourself used to the nutty, rich variations of filling, wholesome rice.
Brown rice has had only the hull removed leaving the bran and germ intact, resulting in more fiber and nutrients, but increased cooking time.
Your body can recognize and utilize carbohydrates efficiently in the original, whole package with all the fiber, minerals and nutrients you need for optimum utilization.

Raspberry Vinaigrette

This dressing is delicious over a fruity breakfast salad, such as a bed of mesclun greens topped with strawberries and pecans.

Potato, Leek, Sunflower Soup

This is a lovely, creamy soup with added rich, nuttiness from sunflower seeds.

Peanut-Delicious Dressing and Sauce

This is such a rich and satisfying dressing, with a Thai feel to it.  Note that it is a higher fat dressing. Also note that this can be the base for a Thai noodle and veggie dish! Udon noodles or angel hair work well. Saute veggies and add sauce and noodles. Top with a few peanuts if desired.

Pasta Primavera Soup

A great and easy lunch recipe from last night's dinner!  Add a salad if you can.

Oil-Free Italian Dressing; and a bunch of oil substitutes

The taste of this familiar dressing comes from the seasoning.  When we allow our tastebuds to get used to the flavors of spices without a film of fat, they pop!
Included here are many oil substitutes to use in adapting any favorite dressing or sauce

Mock Tuna Salad

This is a very satisfying alternative to a tuna salad, that can be used in sanwiches, wraps or salads.  Make more than you think, as it goes fast!

Lemon Rice Kale Soup

This is one of my favorite recipes.  It is light and satisfying at the same time.

Hummus Plate

Hummus or Middle Eastern chickpea spread is so satisfying and versitile, as a snack with veggies and rice snaps, in a wrap or sandwich, a stuffing for mushroom appetizers, or diluted for a salad dressing!  It's easy to keep it low-fat by abstaining from adding oils.  If you need to control weight, avoid further added fat by eliminating the tahini (sesame butter).

Ethiopian Red Lentils

 
This dish exemplifies how the plant-based diet can expand the standard Western palette with exotic ethnic tastes! 
 
 
Lovely pinkish red lentils don’t hold their shape when cooked and become thick and saucy, like a thick soup or stew. 
 
 
 

Cuban Black Beans, (and basic bean-cooking instructions)

A very basic bean recipe -try it with any other variety.  This is how you cook dried beans.  
 
Soaking and then draining beans reduces the undigestible sugars (oligosaccharides) that may lead to gas buildup in our lower intestines, potentially resulting in flatulence. Honestly, this lessens the more we have beans in our daily diet.  If beans are new to your diet, add them into your daily routine incrementally.
 

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