Monthly Archives: October 2012

For 24 to 30 cookies: Preheat oven to 400°.

Combine dry ingredients in a bowl:

¼ CUP BUCKWHEAT FLOUR

¼ CUP AMARANTH or RICE FLOUR

1 ½ CUPS ROLLED OATS

1tbsp CINNAMON

1tsp BAKING POWDER

1tsp BAKING SODA

Combine wet ingredients together:

½ CUP APPLESAUCE

½ CUP APPLE JUICE CONCENTRATE

1tsp VANILLA

½ CUP RAISINS

¼ CUP CHOPPED DATES

1 ½tsp NUTMEG

½ tsp ALLSPICE

• Mix all together. Beat 2 EGG WHITES to soft peaks and fold in. drop by heaping tablespoons onto lecithin-sprayed baking sheets. Bake 12 to 15 minutes.
• Leave in the turned-off oven to cool and harden. Remove from baking sheets.

Nutritional analysis: per cookie; 59 calories; 2gm protein; 13gm carbohydrate; 1gm fiber; trace fats; 0 cholesterol; 20mg calcium; 1mg iron; 15mg magnesium; 138mg potassium; 24mg sodium; trace zinc.

Wassail is a wonderful holiday treat and is perfect for serving at your parties.  It’s healthier than other holiday drinks and it warms the soul on cold nights.

Prep time:  15 minutes

Cook time:  3 hours

Ingredients:

1 gallon apple cider

2 cups cranberry juice

1/2 cup honey

1/2 cup sugar

2 oranges

Whole cloves

Allspice

Ginger

Nutmeg

3 cinnamon sticks (or 3 Tbs. ground cinnamon)

1/2 cup – 1 cup brandy (optional)

Preparation:

Set your crock-pot to its lower setting, and pour in apple cider, cranberry juice, honey and sugar, mixing carefully. As it heats up, stir so that the honey and sugar dissolve. Stud the oranges with the cloves, and place in the pot (they’ll float). Add allspice, ginger and nutmeg to taste — usually a couple of tablespoons of each are plenty. Finally, snap the cinnamon sticks in half and add those as well.  Cover your pot and simmer 2 – 4 hours on low heat.

For 6 to 8 servings:

Chunk 1 RED POTATO, and boil until tender in 1 CUP WATER and 3 CUPS VEGETABLE BOUILLON.

Sauté 1 CHOPPED ONION and 1 CLOVE CHOPPED GARLIC in 2 tbsp BUTTER and 1 tbsp OIL until aromatic.

Add and sauté until color changes:

1 CARROT sliced

1 STALK CELERY with leaves sliced

8 oz SLICED MUSHROOMS

½ tsp THYME

½ tsp DILL WEED

½ tsp DRY BASIL

½ tsp BLACK PEPPER

½ tsp VEGETABLE SALT

Add this mixture to the potato stock, and simmer for 20 minutes.

Add and heat gently:

1 CAKE TOFU cubed

¾ CUP WHITE WINE

2 tbsp SHERRY

1 tbsp TAMARI

Just before serving, add 1 CUP FROZEN PEAS

Remove from heat, and let sit for 5 minutes while peas warm and turn bright green.

Nutritional analysis: per serving; 124 calories; 4gm protein; 13gm carbohydrate; 3gm fiber; 6gm fats; 8mg cholesterol; 47mg calcium; 2mg iron; 37mg magnesium; 342mg potassium; 132mg sodium; 1mg zinc.

In a large cooking pot combine:

6-8 large carrots

2 zucchini

1/3 bunch of celery

2 tomatoes

1 wedge of cabbage (optional)

Cover with water, cook for 1 ½ hours, sip as a tea

You may add parsley or greens

This soup is rich in non-dairy protein.

For 6 servings:

Sauté briefly in 2tbsp OIL until fragrant:

1 LARGE CHOPPED ONION

1tsp grated FRESH GINGER ROOT

½ tsp DRY BASIL (or 1tbsp FRESH MINCED BASIL)

A pinch of CAYENNE

Add and sauté for 7 to 10 minutes:

3 STALKS SLICED CELERY

2 CUPS SLICED MUSHROOMS

½ tsp SESAME or HERB SALT

¼ tsp BLACK PEPPER

Add and simmer about 15 to 20 minutes:

4 CUPS CHOPPED TOMATOES

½ CUP VEGETABLE STOCK

½ CUP WHITE WINE

3tbsp PEANUT BUTTER

2tbsp SESAME TAHINI

Add 1 CAKE TOFU in ½” dice, and simmer 5 minutes.

Serve hot with a little dry or fresh cilantro sprinkled on top.

Ingredients

4 (6 ounce) salmon fillets, skinless

1/2 cup VH® Sweet Thai Chili Sauce

2 tablespoons VH® Soya Sauce

2 tablespoons orange juice

PAM® Cooking Spray

Directions

Spray glass baking dish with PAM®. Place salmon in dish.

Stir together VH® Sweet Thai Chili sauce, VH® Soya sauce and orange juice. Pour over salmon.

Bake in a 400 degrees F (205 degrees C) for 15 minutes or until salmon is cooked through.

Footnotes

Tips:

Top salmon with sauce from baking dish before serving.

Serve alongside steamed new potatoes and asparagus or a fresh green salad.

Ingredients

1 untreated cedar plank

2 1/2 pounds boneless salmon fillet

1 teaspoon coarse salt

1/2 teaspoon black pepper

1/4 cup maple syrup

2 tablespoons soy sauce

2 tablespoons melted butter

2 tablespoons fresh lime juice

1/2 teaspoon lime zest

2 tablespoons chopped fresh chives

6 lemon wedges

Directions

Soak the cedar plank in water for 2 hours.

Preheat an outdoor grill for medium-high heat and lightly oil grate. Place the cedar plank across the grate of the grill as it preheats.

Season the salmon fillet with salt and pepper, and place onto the hot cedar plank skin-side down. Close the lid on the grill, and whisk together the maple syrup, soy sauce, butter, lime juice, and lime zest. Baste the salmon with the glaze, and continue cooking until the salmon flakes easily with a fork, about 10 minutes total. Serve the salmon garnished with chopped fresh chives and lemon wedges.

***Can also be done on a tin foil in the oven with no cedar plank.

*** The other alternative is by a marinade at Trader Joes (Avoid Yoshida’s at Costco has to much high fructose corn syrup.)

Ingredients

2 beets, scrubbed

1 bunch mache (lamb’s lettuce), rinsed and dried

1 bunch arugula, rinsed and dried

2 fresh peaches – peeled, pitted and sliced

2 shallots, chopped

1/4 cup pistachio nuts, chopped

1 (4 ounce) package goat cheese, crumbled

1/4 cup walnut oil

2 tablespoons balsamic vinegar

salt and pepper to taste

Directions

Preheat oven to 375 degrees F (190 degrees C). Wrap each beet in two layers of aluminum foil, and place onto a baking sheet. Bake in the preheated oven until the beets are tender, about 1 hour and 20 minutes. Allow the beets to cool slightly, then remove the skins. Let the beets cool to room temperature, or refrigerate until cold. Once cooled, thinly slice the beets.

Place the mache and arugula into a large mixing bowl. Add the sliced beets and peaches; sprinkle with the shallots, pistachios, and goat cheese. In a separate bowl, whisk together the walnut oil, balsamic vinegar, salt, and pepper until emulsified, and pour over the salad mixture. Toss well, and serve.

Seasoned rice wine vinegar ( bought in asian market, avoid MSG)

Dark-roasted sesame oil

1 clove garlic (optional)

1. Pour enough vinegar over prepared salad in a serving bowl to lightly coat.
2. Add a teaspoon of dark-roasted seasame oil – it’s flavor is so intense that a little goes a remarkably long way.
3. Toss well and serve.

Broccoli

1 Large bunch of Brocolli

1 Tablespoon extra-virgin olive oil

salt to taste

several cloves of garlic, chopped finely

red pepper flakes to taste (optional)

Squeeze of fresh lemon (optional)

1. Trim the bottoms of the broccoli stalks and discard.  Cut off the main stem of each stalk, peel it to beneath the fibrous layer, and cut flesh into edible chunks.  Separate the head of broccoli into bite-size pieces, and peel a bit of skin from the small stems this makes them more tender.
2. Wash the Broccoli in cold water, drain it and place it in a pot with ¼ cup cold water, olive oil, salt  and garlic.
3. Bring to a boil, cover tightly and let steam until broccoli is bright green and very crunchy-tender, no more than 5 minutes.  Remove with a slotted spoon.

Can use the remaining liquid to cooked pasta for extra vitamins and nutrients!