Please read this first:
When I mention ‘vegetable butter’ I mean: any vegetable spread or margarine. Make sure it does not have hydrogenated fats and/or chemical colorants or flavorings.
When I mention ‘milk substitute’ I mean (in order of preference): almond milk, rice milk, soy milk (preferably organic) or any other milk not derived from animal sources.
SOUPS
Carrot Ginger Soup
“I’m sure you’ll love the spicy flavor of ginger in this creamy and deliciously healthy soup, so rich in antioxidants.”
Ingredients:
1 Tbsp. vegetable “butter”
1 onion, chopped
1 1/2 lbs. carrots, peeled and diced
1 tsp. fresh ginger, grated
2 tsp. coriander seeds, crushed
4 cups vegetable stock
Salt and pepper, to taste
Instructions:
Sauté the onions in the butter for about five minutes, until transparent. Add the carrots, ginger, and crushed coriander seeds and stir on medium heat for five minutes. Add the stock and bring to a boil. Cover and cook until the carrots are tender. Use a blender to puree or squish with a fork for more texture, if desired. Then strain through a sieve.
Cucumber Vichyssoise
“Did you ever think that you can’t have soup in the summer? Think again…Once you’ll taste this refreshing cold soup, you’ll instantly change your mind!”
Ingredients:
1/4 c. sliced onion
2 c. diced, unpeeled cucumber
1/2 c. diced potato
2 c. vegetable broth
2 sprigs parsley
1/2 tsp. sea salt
1/8 tsp. pepper
1/4 tsp. dry mustard
1 c. milk substitute
Instructions:
Place onion, cucumber and raw potato in saucepan. Add broth, parsley and seasoning and bring to boil. Cover and let cook until potato is barely tender, about 10 minutes. Put in blender and chill thoroughly. When ready to serve, stir in milk substitute and serve in chilled bowls. Sprinkle with paprika or chopped parsley.
Cream of Broccoli Soup
“This soup is surprisingly rich in taste yet light, and it will wake up your senses. It’s a must-have at my family dinners.”
Ingredients:
1 bunch fresh broccoli
3 cups vegetarian stock
1/2 onion, chopped
1 tbsp. vegetable “butter”
1 tbsp. unbleached flour
Milk substitute to adjust consistency
Salt and pepper to taste
Paprika to taste
Instructions:
Boil the broccoli and onion in the stock until tender. Use blender to create a paste, but make sure to leave small pieces of broccoli on the side for added texture. Make a roux using butter and flour and stir constantly for three minutes. Add broccoli and stock to roux. To prevent lumps, stir constantly until thickened. Add milk substitute to attain desired consistency. Sprinkle with seasonings.
APPETIZERS
Stuffed Mushrooms
“Mushrooms are one of my favorite vegetables. They are delicious and satisfying, especially when sautéed with onions. I love their meaty texture and I always make extra, so I can use the leftovers chopped and mixed with quinoa or brown rice.”
Stuffed Mushrooms
“Mushrooms are one of my favorite vegetables. They are delicious and satisfying, especially when sautéed with onions. I love their meaty texture and I always make extra, so I can use the leftovers chopped and mixed with quinoa or brown rice.”
Ingredients:
1 pkg. of large, fresh mushrooms, washed, stems removed and set
aside
1 sm. Onion, finely chopped
1/4 c. sour cream
1 tbsp. grated Parmesan
1/4 c. seasoned bread crumbs
2 tbsp. margarine or vegetable butter
Instructions:
Finely chop up mushroom stems, put in mixing bowl. Add onion and butter. Mix in sour cream, Parmesan cheese and bread crumbs. Scoop out insides of mushrooms and fill with stems/onion/sour cream mixture. Bake for 15 minutes at 400 degrees.
Double-Power Bruschetta
“What a scrumptious way to enjoy lycopene-rich tomatoes! The taste of this Mediterranean-themed hors d’oeuvre is nothing short of spectacular. Warning: you might become addicted to it.”
Ingredients:
6 large tomatoes, chopped
3 cloves minced garlic
1/4 cup olive oil
1 1/2 tablespoons apple cider vinegar
1/4 cup fresh basil, stems removed
1/4 teaspoon sea salt
1/4 teaspoon ground black pepper
1 French whole wheat baguette
1 cup shredded mozzarella cheese
Instructions:
Preheat the oven on broiler setting. In a large bowl, combine all the ingredients except for the bread and cheese. Allow the mixture to sit for 10 minutes. Cut the baguette into thick slices and them in a single layer on a flat pan. Broil for 1 to 2 minutes, until lightly toasted. Scoop the tomato mixture evenly over the baguette slices and top with mozzarella cheese. Broil until the cheese melts.
SALADS
Color-Me-Healthy Salad
“Who would ever think that “healthy” could taste so delicious and look so good? This salad can do that and a lot more: it has bone-healthy pink grapefruit in it. If you are taking certain medications, consult with your doctor before you eat pink grapefruit. Enjoy!”
Ingredients:
1/3 cup orange juice
1/3 cup olive oil
3 tablespoons lime or lemon juice
1 tablespoon honey
1 medium peeled avocado cut into 1/2-inch chunks
1 peeled pink grapefruit, cut into sections
1 orange, peeled and cut into sections
1 red pepper, chopped
4 minced green onions
4 cups field greens or your favorite chopped lettuce
Instructions:
Use a blender or food processor to mix the first four ingredients including the honey and process for one minute until the mixture is smooth and creamy. You can also use any hand-held device to achieve the same results. Combine the remaining ingredients (except the greens) in a large, nonreactive bowl (glass, stainless steel, or glazed ceramic). Toss with half of the dressing to moisten. Serve over field greens or chopped lettuce.
Grandma’s Country Salad
“This recipe has plenty of healthy bone-smart ingredients, and after all these years, it’s still one of my favorites. Don’t forget to add plenty of Vitamin L (for ‘LOVE’).”
Ingredients:
3 tablespoons apple cider vinegar
1 1/2 teaspoons grated peeled fresh ginger
1 teaspoon Dijon mustard
1 teaspoon honey
1/2 teaspoon minced garlic
3 tablespoons extra-virgin olive oil
1/4 teaspoon sea salt
1/8 teaspoon ground black pepper
2 cups packed shredded red cabbage
2 cups packed shredded white cabbage
2 cups unpeeled thinly sliced Granny Smith apple
2 teaspoons fresh lemon juice
1/4 cup golden raisins, plumped in hot water
1/4 cup toasted, unsalted slivered almonds
Instructions:
1. In a bowl , whisk together first 5 ingredients (including the garlic). Whisk in olive oil, salt, and pepper and set aside. Toss both cabbages in a large serving bowl followed by the apple slices with lemon juice to keep from browning. Add raisins and half the almonds to cabbage. Pour the dressing and sprinkle the remaining almonds.
LUNCH OR DINNER
Ratatouille
“Difficult to pronounce but easy to prepare, I bring you this mouth-watering dish from beautiful Southern France.”
Ingredients:
1 medium sized onion, chopped
3 cloves garlic, minced
1 medium or large eggplant, diced
6 tomatoes cut in chunks
2 medium zucchini diced into large chunks
Olive oil (enough to sauté onion/garlic)
Sea salt and pepper to taste
Instructions:
Sauté onion and garlic until tender. Add eggplant and tomatoes. Simmer covered for 15 minutes. Add zucchini. Simmer for 10-15 more minutes until vegetables are suitably soft. Remove from heat. Stir in basil and season to taste.
Montezuma’s Delight
“I and my family enjoy Mexican food quite often, and once you taste this medley of fresh vegetables, I’m quite sure you will too.”
Ingredients:
1/2 cup chopped red bell pepper
1/2 cup chopped zucchini
1/2 cup chopped pumpkin
1/2 cup chopped red onion
1 cup chopped mushrooms
1 tablespoon olive oil
6 (9 inch) whole wheat tortillas
1 cup shredded sharp Cheddar cheese
Instructions:
In a large pan sauté red pepper, zucchini, pumpkin, onion, and mushrooms in olive oil over medium to medium-high heat until just tender. Remove vegetables from pan. Place one tortilla in pan and sprinkle some cheese evenly over tortilla and the vegetable mixture over the cheese. Sprinkle more cheese on the vegetables and top
with a second tortilla. Cook until golden on both sides, for a couple of minutes per side. Remove quesadilla from pan, and repeat with remaining ingredients. Cut each quesadilla into triangles and serve hot with salsa, sour cream, and guacamole.
DESSERT
Creamy Raspberry Pie
“My best kept secret – until now. The tangy alkalizing raspberries are also chock-full of bone-healthy polyphenols. You’ll never be too full to have one slice of this pie. Enjoy!”
Ingredients:
1 (9 inch) pie shell
3 cups raspberries
1/2 cup honey
1/3 cup all-purpose flour
1 ½ cups sour cream
1/2 teaspoon vanilla extract
2 tablespoons fresh bread crumbs
2 teaspoons vegetable butter, melted
Instructions:
In a bowl, combine the honey and flour. Whisk in sour cream and vanilla. Arrange raspberries evenly in the pie shell. Spread sour cream mixture over berries. Combine bread crumbs and melted vegetable butter. Sprinkle over pie. Bake at 400 degrees for 30 to 40 minutes, or until pastry and fruit filling turn to a light golden color.
