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This is a tasty, simple recipe that can be served with a salad. Chickpeas are high in fiber( 5 grams) and protein ( 6 grams) in this recipe. Serve over brown basmati rice or eat with whole wheat pita bread.

Directions :

Saute garlic and onion in olive oil over medium heat for about two minutes.
Stir in cumin, ginger and coriander.
Cook until onion is tender.
Add chickpeas, vegetable broth and tomatoes with juice and bring to a boil. Cover and simmer for ten minutes.
Serve alone or with brown rice and steamed green beans.

Hot Black Bean Entree ( Fast and simple but low fat, filling and full of fiber)

Ingredients:

2 cloves of fresh garlic; pressed

1/2 -1 container of fresh chopped salsa ( not jarred salsa)

2 cups of black beans, cooked

Salt to taste

Sautee garlic and beans for about 1 minute. Drain and add 1/2 a container of fresh salsa ( or more). Cook and stir for about 2 minutes. Serve over brown or Jasmine rice.

Curried Cauliflower and Chick Peas Return to top of page

Why should you eat curry? The main ingredient of curry is turmeric which is an anti inflammatory and touted for its medicinal benefits. This wonderful spice is part of the daily diet in India, a country where Alzheimer's disease is very very low. Try this tasty dish with basmati rice, Indian naan, or and a simple yogurt raita( recipe follows)

1 onion, sliced in half moons

1 and 1/2 teaspoons cumin seed ( not ground)

Olive oil spray ( or 1 Tbsp olive oil)

3 garlic cloves, pressed

1 head cauliflower broken into flowerets

3 white potatoes, peeled and diced

2 cups cooked chickpeas

2 cups tomatoes, diced ( or 1 can of diced tomatoes)

salt, pepper and red pepper to taste

1 and 1/2 cups water

1 Tbsp curry powder

fresh cilantro for a garnish if desired

Directions:

Sautee onions in olive oil spray or olive oil with curry powder, salt , pepper and red pepper in a large skillet on low until onions browns a little. Add cauliflower, garlic , chickpeas, tomatoes and potatoes. Add a cup and a half of water. Bring to a simmer and allow to cook covered until vegetables are soft.

Raita

There are many variations of raita. The main ingredient is yogurt and you can add chopped raw vegetables of your choice. The following is a simple raita. Enjoy

2 cups of organic low fat yogurt

1 cup of cucumber grated or diced very small

3 Tbsp. chopped fresh cilantro

1/4 cup red onion, diced very small ( optional)

1 clove fresh garlic, pressed ( optional)

salt to taste

Directions: Mix all ingredients together; chill and serve with curried cauliflower and chick peas.

Italian Cauliflower and Pine nut Pasta

2 cups cauliflower florets

Olive oil spray plus 2 Tbsp olive oil

1 small onion

1/4 cup pine nuts

1/4 cup white raisins, soaked at least 15 minutes in warm water

3/4 pound whole wheat or brown rice macaroni

1/2 tsp saffron dissolved in 1/4 cup boiling water

1/8 tsp cumin

salt and pepper to taste

Directions

Cook pasta according to directions. When done drain and set aside.

Steam cauliflower for 8-10 minutes

Sautee onion in olive oil for about 3 minutes. Add cauliflower and remainder of ingredients, stir and sautee until liquid is absorbed. Mix in pasta and serve with grated cheese if desired.

Chow Mein

2 large onions, sliced in 1/2 moons

1 Tbsp fresh grated ginger

2 cloves fresh garlic

1 cup of celery chopped

1 large green pepper, sliced

1/2 small head of cabbage shredded

1 cup cubed tofu

seasoning: salt & pepper to taste. Tamari sauce if desired.

brown rice

Spray skillet with olive oil spray. Add 1 tsp of olive oil and sauté onions slowly for 4 minutes. Spray again and add, ginger, garlic, celery, green pepper, and cabbage. Sautee slowly until vegetables are tender. Add tofu and seasoning . Serve over brown rice.

Sesame Noodles

1/2 pound gluten free brown rice noodles or whole wheat noodles if you do not want GF

2 tablespoons chopped scallion

1 Tbsp tahini

2 Tbsp creamy peanut butter

3 Tbsp. tamari sauce

2 Tbsp. sesame oil

1/8 tsp. red crushed pepper

Prepare noodles, drain and set aside ( wash off starch)

Blend remaining ingredients and toss in noodles

Variation: Use Tofu noodles for a lower calorie version ( Tofu noodles are available in the refrigerator section near the tofu. They are called Shirataki , wash them well. I like the spaghetti version .. ( as opposed to the fettuccine)

Pasta with Carrots and Calamata Olives Return to top of page

If you like Greek olives, you'll love this tasty pasta dish ! Use gluten free brown rice pasta. It is sold in health food stores, Whole Food Markets, Trader Jo markets and some supermarkets.

1 pound of your favorite whole grain pasta, cooked and drained ( we like brown rice pasta;

5 carrots, sliced

1 tbsp dry rosemary ( optional)

1 jar of marinara sauce ( Prego marinara is great & has no sugar)

3 Tbsp olive oil or cooking oil spray

1/4 cup or more Calamata olives, pitted and sliced

1 cup water

Cook and drain pasta and set it aside. In a large Dutch oven skillet, sauté the carrots and rosemary slowly in olive oil for 5 minutes. Add the sliced calamata olives and sauté and stir for an additional full minute. Add a jar of marinara sauce and 1 cup water. Cook down the sauce until the water evaporates and sauce becomes thicker. Pour over pasta and serve with warm Italian bread and salad.

Stuffed Peppers

These stuffed peppers are light, tasty and have a lemony tang. Eat as a side dish or main course. For a festive look, use red, green, yellow and orange peppers. Can be frozen for up to 6 weeks.

Ingredients

3 cups brown rice, cooked

4 large red peppers, tops sliced off and cleaned; steamed for 3 minutes

Stuffing:

2 1/2 cups onions, chopped

2 cloves fresh garlic, chopped

1/2 red or green pepper, chopped

2 -3 Tbsp olive oil

3 cups chopped tomatoes with juice

2 Tbsp each dried rosemary and thyme

1/4 cup fresh lemon juice

1 cup firm tofu, diced ( optional)

salt and pepper to taste

Peppers:

1/4 cup lemon juice

1 cup chopped tomatoes and juice

Set aside cooked brown rice. Make Stuffing: Sautee onions and garlic slowly in olive oil for 3 minutes, stirring frequently. Add remainder of ingredients and cook for about 10 minutes stirring frequently. Mix with cooked rice and then stuff the peppers. To cook Peppers: Spray Dutch oven with cooking spray. Add 1/4 cup lemon juice and 1 cup chopped tomatoes with juice. Place peppers and any remaining stuffing upright in Dutch oven. Cook for 10 minutes basting peppers with sauce.

Black Bean Entree Return to top of page

This high protein, high fiber entree can be whipped together quickly and is really good .

2 cups cooked black beans, well drained

1 large ripe tomato, diced

1/2 red onion, diced

1/4 cup red pepper, diced

2 cloves garlic, pressed

1/4 cup chopped fresh cilantro

Salt, pepper, cumin etc. to taste

Toss all ingredients together. Serve over cooked brown rice, quinoa, or with baked chips!

Variation: If you eat cheese, mix all ingredients in a casserole, top with grated cheese and bake for 10-15 minutes on 350 until cheese in bubbly. . Again serve over rice or with baked chips

Cauliflower Deviled Eggs

1/2 small cauliflower, chopped

1/2 cup diced celery

1/4 cup low fat mayonnaise

1/3 cup white beans, cooked and drained well

2 TBSP mustard

3 TBSP fresh parsley

1 tsp turmeric

salt, pepper, and garlic powder to taste

1 dozen hard boiled eggs, peeled and cooled

Paprika for decoration

Steam cauliflower until soft. When cooled, mix with remainder of ingredients except for eggs. Place in food processor with metal blade. Pulse a few times until mixture is blended but not too mushy.

Cut hard boiled eggs in half. Remove yolk and fill each half with cauliflower mixture. Sprinkle with paprika for decoration. Refrigerate for about 1/2 hour and serve.

Mashed Cauliflower

1 head of cauliflower, chopped and steamed lightly

2 cloves of fresh garlic

2 leeks, sliced white part only

1/4 cup water

1 tsp of turmeric

1 tsp paprika

olive oil spray

Sautee garlic and leeks in olive oil spray on low in a large skillet until soft; add lightly steamed chopped cauliflower, salt , pepper and water. Cover and cook until cauliflower is soft.

Mash , decorate with paprika and serve.

Variation: Sprinkle with grated cheddar cheese

Egyptian Red Lentil Soup ( a soothing favorite)

Red lentils are available in the health food store, many supermarkets, middle eastern and Indian food markets. They are softer than the brown variety and cook faster and more like a split pea texture, but the flavor is much different. When they are cooked they turn a yellowish color and are mild and pleasant. Hearty and healthy .

INGREDIENTS:

2 cups red lentils, washed well ( available in most health food stores)
1 tsp cumin
1 cup sliced carrots
Juice of half fresh lemon
1/4 cup fresh parsley (chopped) salt, pepper, cilantro to taste

METHOD:

Cover lentils with 8 cups of water. Add carrots and bring to a boil. Simmer until lentils are soft and carrots are cooked. Add juice o half a lemon, parsley, salt, pepper, cumin and cilantro and simmer for 5 more minutes. Add 1/4-3/4 cup of water if soup is too thick.

Variation: Add cooked 1/2 cup orzo and mix

Place 1gluten free vegetarian chicken tasting bouillon cube in water according to directions on package

Sautee onion, garlic, and potatoes in olive oil for 5 minutes. Add bouillon water and cook on low covered until potatoes are tender and saucy.

Using your blender, chop tomatoes until liquidy. Add raw carrots, raw onion and raw celery and blend. Add basil and seasoning .

Add olive oil to contents of blender and pour into a saucepan and bring to a boil. Reduce heat and simmer about 1/2 hour with lid ajar. Turn off heat and stir in coconut milk if desired. Serve over pasta and garnish with fresh basil.

In a large Dutch oven type soup pot sauté onions and celery in olive oil for 2 minutes. Add tomatoes, green pepper, parsley and cook for about 5 minutes. Add lima beans and water. Bring to a boil, reduce heat and simmer covered.

In a separate saucepan cook barley in 2 quarts of water. When barley is half cooked turn off and add contents of pot, carrots, mushrooms and salt to the large Dutch oven . Simmer until lima beans, carrots and barley is tender.

Sautee carrots on low in large saucepan for about 5 minutes stirring continuously. Add cabbage and toss well. Cook for an additional 5 minutes, spraying with oil spray if needed. Add coconut milk, water, butter ( or oil) and fresh corn and cook on low covered until vegetables are tender. Stir well and serve with crusty bread.

Vegetarian chopped liver (GFCF)

This is an outstanding recipe that was given to me by an old friend when my kids were in elementary school twenty years ago. I make it about 3 times a year and we always love it. The ingredients are unusual but it tastes like the real chopped liver.

Serve it as a spread or on a plate with sliced tomatoes .Serve with crackers, celery sticks or challah bread. Stays fresh for about 3-4 days . (Can be frozen for 4 weeks. Just thaw and serve).

Sautee onions in olive oil very slowly until they caramelize, stirring frequently.

Using a food processor with the metal blade, add walnuts and pulse till coarsely chopped. Add peas, sautéed onions, egg ( optional) and seasoning. Pulse on and off until mixture is blended, but not mushy.

Preheat oven to 425 degrees. Line 4 large baking potatoes on a cookie sheet. Prick potatoes with at fork and bake for about 1 hour or till potatoes are tender. When done set aside to cool..

When cool, split potatoes in half lengthwise. Mash loosely with fork. Add 2 Tbs. of shredded cheese to potato , then 1/2 cup chili, and top it with 2 Tbs. shredded cheese. Return to cookie and heat an additional 5 minutes in oven until cheese begins to melt. Can serve with low fat yogurt cream.

Cilantro Humus ( quick and delicious) (**GFCF)

Use the food processor with the metal blade. Pulse cilantro first and then add all ingredients until well blended.

Don’t let the simplicity of this recipe fool you. It is easy but delicious . ( tastes even better the second day)

Place all ingredients in a large sauce pan. Bring to a boil then simmer covered until the lentils and vegetables are soft. Add 1-2 cups of water if needed as it cooks and evaporates. Serves 6-8 . Can double recipe

2 cups organic yogurt
1/4 cup milk
1 cup chopped mint leaves, plus sprigs for garnish
salt to taste
2 cups strawberries, sliced
2 tbsp balsamic vinegar
black pepper to taste
1/4 cup toasted almonds, chopped

Vigorously stir the yogurt, milk, and chopped mint together in a bowl for a minute or two, until you smell the mint. Stir in a sprinkle of salt and push the mixture through a strainer. Discard the mint and refrigerate the yogurt.

In another bowl, combine the strawberries, vinegar and pepper. Refrigerate for at least 2 hours, stirring occasionally.

To serve, spoon the fruit mixture into the bowl and top with the yogurt mixture. Garnish with the chopped almonds and mint sprig.

These latkes are low in calorie , low in fat and taste very traditional. Enjoy at Chanukah or anytime of the year.

Mix all ingredients together in a large bowl. Spray a frying pan with olive oil spray. Drop ( 4 or 5 ) 1/4 cup of mixture into skillet and sauté until browned and then flip and cook other side until browned. Then place on oiled cookie sheet and bake at 200 degrees for 10 minutes.

This mild soothing soup is warming and not spicy. It provides an array of colorful vegetables and spices that are power foods on the immune builder list. Variations: for a spicier soup, add red pepper flakes, lemongrass , salt and pepper to taste; or for a tangy soup add 2 tsp. of lemon.

Sautee onions in olive oil spray or olive oil very slowly until soft and caramelized.

Add garlic, leeks and ginger and continue to sauté 2-3 more minutes. Add carrots and potato and continue to sauté for additional 3 minutes adding olive oil spray as needed.

Transfer vegetables to a saucepan and add 4 cups of water and can of low fat organic coconut milk and raisins ( if desired). Bring to a boil, cover and then simmer until carrots are tender. Stir in 1 tsp turmeric

Blend in the blender in batches and serve immediately. Eat with sprouted raisin bread or another hearty whole grain bread.

Rinse 3/4 cup quinoa. In large saucepan, sauté 3 sliced scallions and 3 minced garlic cloves in 2 tsp. of olive oil over medium heat until tender. Add quinoa and cook 3 minutes. Stir in 2 1/2 cups boiling water & salt to taste . Reduce to simmer, cover, and cook 20 to 25 minutes, or until tender. Stir in 1/3 cup chopped dried fruit and 1/4 cup pine nuts.

Cut squash in half. Place cavity down on greased cookie sheet and prick with fork. Cover and bake at 350 degrees for about ½ hour till tender.

Portabella Spinach Towers ( hearty and tasty)

In a skillet sauté whole mushrooms in olive oil until soft. Add spinach, balsamic vinegar and allow spinach to wilt.

Burger, portabella mushroom, spinach, mashed potato, stewed tomato. Return to top of page

A tasty soup on a cold winter day. The fresh ginger is warming and wonderful for your digestion. The garlic, ginger, and turmeric are spices that contain powerful antioxidants, and the cauliflower is a cruciferous vegetable touted for its immune building qualities. The protein in the chick peas qualifies this delectable soup as a meal. Enjoy with a whole grain bread.

A stalk of fresh ginger root about the length of your pinky, grated ( use less if you are new to fresh ginger)

Sautee garlic and onions slowly in olive oil or spray. When onions begin to get soft , add potatoes, cauliflower, turmeric, salt and pepper and grated ginger. Spray again and continue to sauté for about 2 minutes. Add chopped tomatoes ( if using canned add liquid) and cook slowly for about 5 minutes, stirring as needed. Add chick peas and vegetable broth and cook for about 10 minutes covered or until all vegetables are soft.

Vegetable stock : 10 organic potato peels, 3 carrots sliced, 1/2 bunch parsley. (can also add celery) Add water to cover and cook until all is soft. Add a vegetarian all natural bouillon cube if needed for flavor. Blend the mixture in blender and add to any soup.

Pour 2 cups boiling water over mushrooms and allow to sit covered for 1/2 hour. Remove mushrooms and squeeze out all liquid. Use caps in soup.

Toss tofu with the following: 1/4 tsp sea salt, 1 tsp toasted sesame oil, 1 tablespoon lemon juice, 2 tablespoons tamari sauce. Set aside to marinate for 20 minutes.

Bring 7 cups of vegetable stock to a boil and add the sherry, cider vinegar, tamari sauce, mushrooms, and marinated tofu and ginger. Simmer on low heat for about 10 minutes.

Mix corn starch or potato starch with 1 cup of vegetable stock and add it to the soup pot.

Slowly add beaten eggs into the soup and stir well. Add scallions, pepper to taste, and sesame oil.

5 large organic carrots, grated
5 tbs. raisins
1/4 cup fresh mint leaves, chopped
2 tsp. fresh lemon juice
1 tbs. olive oil
Sea salt

In a medium bowl toss grated carrots with raisins, mint, lemon juice, and olive oil. Season with sea salt,
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Oatmeal is good for you. why not use your crock pot to start some oatmeal before you go to bed. In the morning , the entire family can enjoy a good healthy breakfast.

Crock Pot Oatmeal ( apple, cinnamon, and cranberry) Wake up to a hot nourishing breakfast!

Spray the container with cooking oil spray and then place all ingredients in slow cooker. Cook on low for 7- 8 hours.

Place all of ingredients in food processor, blend until consistency of liquid soup. Add water if necessary. Serve topped with yogurt if desired.

No need to cook ! These peppers look great and are very tasty. Serve to for company or when you are feeling festive. For variety, use a variety of colored peppers.

1 cup sun dried tomatoes, soaked ( 3 or more hours)
2 cups fresh tomatoes, chopped
2 dates, soaked and chopped
1 clove garlic, chopped
1T fresh lemon juice
3 T olive oil
5 large basil leaves & 1/4 bunch fresh cilantro, chopped
¼c water

1c almonds, soaked
2T nutritional yeast
½ t sea salt
2t fresh lemon juice
¼ c salsa
3 T fresh, chopped parsley
1 T oregano, basil,
¼ cup red onion, chopped

Cilantro may help remove heavy metals and may help fight free radicals. I haven't tried this shake but Sarma says it is good.

Directions
In a blender, or Vita mix put , peeled and chopped cucumber, 1 cup cilantro - like half a bunch, a lime, some pineapple, agave nectar or stevia, vanilla extract, BIG pinch of cinnamon, and pinch of salt Return to top of page

Robin Silberman wrote Living Foods for Passover, and completing the first Living Foods Passover Haggadah. To order Robin's Haggadah sent via Priority mail, ($14.50 covers book and postage if you mention Raw Foods News), send check to Robin Silberman, 1032 Irving Street #718, San Francisco, CA 94122-2218. For faster service and an e-mail download ($7.50 if you mention Raw Foods News), e-mail Robin. Robin has been a professional technical writer for 20 years, and is currently researching systems analysis and design.

Traditional gefilte [pronounced guh-FIL-tuh] fish is a standard part of any Ashkenazi Passover seder. Children of generations past would always watch as their grandmothers would spend the day preparing the four kinds of minced fish and boiling them for hours until all the flavors would blend together. As living fooders, we do not need to sit on the sidelines watching others eat. Here is one contribution that will be welcomed by all vegetarians at the seder table.

½ cup cashews, soaked overnight
½ cup almonds, soaked overnight
½ cup pine nuts, soaked overnight
½ cup green onion, finely minced
½ bunch parsley or fresh dill
¼ cup lemon juice (more or less)
1 clove or more of fresh garlic
1 tablespoon kelp granules or more (this gives the "fishy" and salty flavor)

Run the soaked cashews, almonds, and pine nuts through a Champion juicer using the "solid" (blank attachment. The mixture will come out very thick. [If you don't have a Champion, you can blend these in a food processor.] Put into a bowl and add the lemon juice, the salty liquid, and a small amount of water until it is a wet paté consistency. Mix. Add the minced onions, parsley, and other seasonings. Taste for flavor and "fishiness." Form into balls or patties, and let stand to flavor the paté. Serve on a bed of lettuce with a small amount of freshly grated horseradish on the side. Serves 4 or more, depending on the size of the patties. Return to top of page

If you are looking for an interesting raw food dessert, try this one from Raw Glow

7 fuji apples
juice from 1/2 lemon
1/4 and 1/2 teaspoon cinnamon
1 cup dates
1/8 teaspoon lemon zest
1 raw pie crust recipe (see below)

Roughly chop 5 apples and pulse them in the food processor until they are in tiny pieces. Pour the lemon juice and 1/4 teaspoon cinnamon over them and dehydrate them on low for a few hours. In a blender blend 2 finely chopped apples (add to the blender first), 1 cup dates, 1/2 teaspoon cinnamon, and 1/8 teaspoon lemon zest to make an apple sauce. Mix the applesauce and the dehydrated apples in a bowl. Pour the mixture into a piecrust. Refrigerate for at least two hours.

Basic Almond Raw Pie Crust

1 and 1/2 cups raw almonds*
1 cup pitted dates
1/4 teaspoon cinnamon
1 teaspoon virgin coconut oil (optional)
1 vanilla bean seeds scooped out (optional)

Process almonds in a food processor with the s blade until a coarse almond flour. Add the dates, coconut oil, and cinnamon to the food processor and process with the s blade until the mixture forms dough. Press the dough into a pie pan. *For a crispier crust you can soak the nuts and then dehydrate them before using.

1. Cook Quinoa in a small saucepan using 2 cups water and 1 cup Quinoa. Follow directions on package.

2. While the Quinoa is cooking, in another pan, sauté 1/2 bunch each fresh cilantro, parsley, and basil, chopped, 1 red and 1 yellow onion, each diced, 2 stalks celery diced in olive oil spray or 2 Tablespoons olive oil. When onions are translucent add, 1 cup finely chopped walnuts, 2 large summer tomatoes, diced, and a 1/2 cup very small cubes of tofu. Season with sea salt, the juice of one whole lemon, fresh rosemary sprigs, fresh basil and a tablespoon of thyme. Sautee a few more minutes stirring well. Set aside to mix with cooked Quinoa.

3. When Quinoa is done, add it to the sauté and mix well. Serve as a side dish or use it as the filling for stuffed peppers or cabbage.

** please note : To use as a stuffing for vegetables, after stuffing cabbage or peppers, line the stuffed vegetables in a pan and cover the vegetables with V-8 juice, juice of another full lemon, a half cup water, 1/4 cup raisins and 1/4 cup diced dried apricots. Cook until liquid is partially absorbed. Back to Top of Page

A traditional recipe popular in Middle Eastern countries. Simple, yet tasty. Top with plain yogurt or strained yogurt cheese.

Sauté diced onions in olive oil until browned. Add rice and lentils to mixture and sauté an additional 1-2 minutes until rice and lentils are coated and a little toasted. Cover with water, add salt, bring to a boil, simmer covered for about 20 minutes until rice and lentils are tender. Back to Top of Page

A cup of Tofu noodles are only 40 calories.. this delicious recipe is low in calories yet highly nutritious and tasty. No guilt indulging.. enjoy! The tofu noodles are called Shirataki and come in varieties; I only like the spaghetti noodles.. Try the spaghetti before you try the fettuccine. Shirataki is available in the refrigerator case near the tofu.

1 bag of Tofu noodles, washed and drained well ( find the noodles in the refrigerator dept near tofu)

Sautee garlic and onions in olive oil cooking spray on low heat for about 2-3 minutes stirring frequently. Add Cabbage, salt and pepper and continue sautéing, adding olive oil cooking spray if needed. When cabbage starts to become tender, add drained tofu noodles and stir to coat noodle. Cook additional minute and serve immediately as a side dish.

Everyone in the family will love these gluten free cookies. You can whip them up in 25 minutes from start to finish. Makes a great breakfast treat as well since they are basically oatmeal, fresh banana, and raisins. .

Prepare with a spoon and a bowl. These cookies are approved by kids. They are really good!!

3 ripe bananas or 1 and half cups chunky applesauce
1/4 cup raisins (or any dried fruit or chopped nuts)
2 cups rolled oats ( buy certified gluten free oats) and 2 tablespoons cornstarch
1/3 cup light olive oil
1 tsp vanilla extract ( or add 1 tsp. cinnamon)

Preheat oven to 350 degrees.

Make these simple cookies by hand: In large bowl, mash the
bananas, stir in oats, raisins, nuts ( if desired), oil and vanilla. Mix well
and allow to sit for 15 minutes. Drop by teaspoonfuls onto
ungreased cookie sheet. Bake for 15-20 minutes. These are very tasty..

Blend first 6 ingredients in blender; Pour over the bok choy. Really good summer dish...

Great salad for lunch on a hot summer day or as a side dish during any season.

5 frozen bananas ( peel ripe bananas, freeze on cookie sheet, then place in zip lock baggies)

Use your juicer. Put frozen bananas through the juicer shaft and it comes out ice cream. Serve immediately garnished with walnuts or place in freezer for later.

Mix together in food processor, roll into balls and roll in raw shredded coconut if desired.

4 cups pumpkin puree or cooked and mashed pumpkin ( or butternut squash or carrots )

1 tsp. cinnamon, 1/8 tsp. allspice, 1/8 tsp ginger, salt and pepper to taste

This lemony mixture of artichokes, onions, celery, zucchini, and young potatoes is a delectable middle eastern version of the traditional French Ratatouille. Add cooked chickpeas for a complete meal. Should be somewhat soupy..

Sautee the garlic, onions, and celery with olive oil until translucent. Add the potatoes, zucchini, and frozen artichokes with water, turmeric, salt, pepper and 1/2 cup lemon juice. Cover and cook ( stirring frequently)on low covered until all vegetables are soft ( stir often) add a mixture of water and lemon if more liquid is needed. should have some juice , but not enough to be a soup.

Sautee onion, garlic, and yellow pepper in olive oil on low flame until onions are translucent.

Add remainder of ingredients, bring to a boil and then cook covered on med flame for about 15 minutes. Reduce to simmer for additional 15 minutes until vegetables are tender.

A critical component often missing from the American diet is fiber. According to James F. Balch M.D. in his book, Prescriptions for Dietary Wellness, fiber helps lower blood-cholesterol and stabilize the blood-sugar levels. He reports tha it also may help prevent colon cancer, constipation, hemorrhoids , obesity and much more. According to the American Dietetic Association, the average adult should consume about 20 to 35 gm of fiber a day. Good sources of fiber are raw fruit, vegetables, beans, lentils and whole grains.

Spray skillet with olive oil spray. Sautee fresh garlic for about 1 minute. Add torn Swiss chard and sauté about 3 minutes until tender. Add salt if desired.

* Swiss Chard is - is a good source of beta-carotene and fiber. It comes in white and red varieties and is low in calories. It looks a little like spinach and is also a source of iron..

Shakes are a great way of getting a healthy meal when you are in a hurry. Blueberries are packed with antioxidants, wonderful for your skin and immune system, and low on the glycemic scale.

*** Nutritional studies now indicate that dairy may actually help you lose weight. The American Journal of Clinical Nutrition states, " women who consumed three servings or more each day of low fat dairy lost 70% more body fat than women who only ate one serving." Including low fat dairy in your diet may be a good idea if you are trying to lose weight. In addition, dairy provides calcium and vitamin D which appear to protect against bone loss and is needed for healthy teeth.

***If you choose regular milk, purchase low fat organic milk which is free of growth hormones. Some studies indicate that growth hormones known as rBSH or rBST that are found in cow's milk may contribute to breast cancer. Although the studies are not conclusive , it may still be safer to use organic milk which is now readily available in most regular supermarkets.

Combine juice, vegetables and seasoning in a large pot. Bring to a boil, reduce heat and simmer uncovered until vegetables are soft.

What a terrific way to enjoy cauliflower! Looks and tastes like mashed potatoes

Mash and whip the cauliflower to consistency of mashed potatoes. Eat as a side dish. Top with crushed nuts..

This delicious whole grain pizza recipe uses brown rice. Even kids will eat it ! It's from my Healthy Eating food column published in 1994. Still a favorite with soup and salad in the winter. Try sautéed red peppers, broccoli and onions on top or any combination of vegetables that you enjoy.

Make the crust by combining first four ingredients. Pat mixture into a large lasagna type pan that will accommodate the amount of rice ( or use a pizza pan) . Bake 20 minutes or until slightly crisp.

Remove baked crust from oven and spread marinara sauce to cover; Add vegetable topping as you would for a regular pizza. Return to oven for 5 additional minutest until cheese melts. Serve hot from oven. Makes 6 servings.

Make this inviting side dish in the summer when the eggplants, green peppers, zucchini and tomatoes are fresh and plentiful.

Eat alone or over brown rice, cous cous, or quinoa. Can also be served as a dip with whole grain crackers or celery boats!

In a Dutch oven, heat olive oil. Add onion and sauté for a few minutes. Add remainder of ingredients and cook slowly with covered lid, checking frequently and stirring. Cook till all vegetables are very tender ( Add a little water if needed). Add salt and pepper to taste. Return to top of page

You don't have to overpay for the store bought microwave bags of popcorn . You can make old fashioned popcorn in the microwave for just pennies. Use an old fashioned brown lunch bag and old fashioned popcorn ( the kind hat you used to pop in a pan); Instead pop it in the microwave. I make this all the time. When it is done, spray with cooking spray and salt or enjoy it plain. It's good either way. Enjoy.

After popping spray with olive oil cooking Spray, salt pepper to season to taste.

Fold Top over ( leaving room for kernels to pop), place seam side down in microwave and hit the popcorn button on your microwave. Once kernels begin to pop listen till all are popped. Microwaves may vary, so watch to make sure it doesn't burn. Be careful of steam when you open the bag.

Put into a bowl and season with olive oil cooking spray, salt and pepper to taste.

Mix bananas, applesauce and vanilla extract in blender till smooth. Pour into dessert dish and freeze a few hours till firm.

Try these baked French Fries; They are really tasty. Use white or sweet potatoes or both.

Mix egg whites till frothy. Place seasoning in a zip lock bag. Dip potatoes in egg white and then shake in the zip lock bag until coated.

Place potatoes on a no stick cookie sheet and bake in a 450 oven for about 35 minutes.

If you like Greek olives, you'll love this tasty pasta dish ! Use rice pasta for gluten free

1 pound of your favorite whole grain pasta, cooked and drained ( we like brown rice pasta; ** Brown rice pasta is a tasty whole grain pasta that available at Whole foods Markets, Trader Joe's Markets, health food stores & some supermarkets in the gluten free isle.)

** Brown rice pasta is a tasty whole grain pasta that available at Whole foods Markets, Trader Joe's Markets, health food stores & some supermarkets in the gluten free isle.

baked potato Chili Stuffed Baked Potato: A hearty meal in itself! ( Gluten free; for Dairy Free omit cheese )

Preheat oven to 425 degrees. Line 4 large baking potatoes on a cookie sheet. Prick potatoes with at fork and bake for about 1 hour or till potatoes are tender. When done set aside to cool..

Try a tasty side dish using an interesting grain that is packed with vitamins, protein essential fiber!

QUINOA, pronounced keen-wah was originally grown in South America in the Andes Mountain area. It was a staple of the Incas and considered the mother grain. It was brought to the United States in the 1980's and cultivated in California. This powerhouse grain is rich in nutrients, is a good source of fiber and has 50% more protein than most other grains. It provides calcium (26 mg per 1 cup serving), iron (4 mg per serving), and B vitamins. Quinoa also contains high levels of lysine, an amino acid the body uses to make protein.

Quinoa can be purchased in any health food store or the health food isle of many supermarkets. It comes in a bag like rice and looks like little puffed sesame seeds. It has a mild taste and is good plain as a side dish, or made into a pilaf.. A 1/4 cup dry provides 5 g protein and 4 g of dietary fiber.

Quinoa is becoming very popular because it cooks fast, is high in fiber and provides 7 g of protein per serving. It has a light pleasing taste which makes a great substitute for rice. This is a basic side dish recipe.

Rinse Quinoa well. Place Quinoa and other ingredients in a 1 and 1/2 quart saucepan and bring to a boil. Reduce heat and simmer until water is absorbed, about 10 minutes. When done, grains are translucent and outer germ will separate. Eat like rice or make into a tasty side dish using the following recipe:

Serve this dish at room temperature. Great for a summer side dish when its too hot to heat up food.

Serves 4

Combine all ingredients together in a large serving bowl. Taste and adjust seasoning with salt, pepper and lemon juice. Serve room temperature or chilled.

Nutrition Info

Per serving (About 8.5oz/238g-wt.): 340 calories (180 from fat), 20g total fat, 2.5g saturated fat, 7g protein, 38g total carbohydrate (5g dietary fiber, 4g sugar), 0mg cholesterol, 100mg sodium

This is a great recipe to use up that bread. The kids will love it and it is good for them too. Whole grain bread provides fiber, eggs provide protein and the berries provide lots of immune building antioxidants. For a lighter dish, bake the French toast instead of sautéing it. ( see suggestion in the variation)

In a large bowl beat eggs, egg whites, milk, vanilla extract and cinnamon. Pour mixture into a baking dish. Add bread slices, completely coating and let bread soak in egg mixture for 5 minutes. In a large non stick skillet, heat 1 Tbsp of olive oil ( and non stick spray as needed) and sauté each piece of bread on both sides until golden brown. Serve topped with defrosted frozen berries and their juice or 100% fruit preserves.

Variation: Cut bread diagonally in half. Lay in baking dish and bake in a preheated 350 degree oven until eggs are firm and baked . Slice and serve topped with defrosted frozen berries and their natural juice.

Indonesian Sweet Potato and Peanut Soup

Spicy Sweet Potato and Peanut Soup contains a variety of 5 colorful health-giving foods bursting with antioxidants and flavor too. ( garlic, onions, ginger, red pepper, sweet potatoes) Antioxidant rich foods build strong immune systems to help protect against degenerative diseases. There is a connection between good nutrition and good health.

Peel and cube 2 cups of pumpkin, butternut squash or sweet potatoes. Place in steamer until soft. Set aside.

In a large soup pan, sauté the garlic, ginger, red pepper, carrot, and raisins in olive oil. Add chunky peanut butter, and mashed butternut squash .Add 5 cups of boiling water or vegetable broth and simmer and stir until smooth. Add cumin and simmer a few more minutes. Serves 4.

Spanish Chickpea Soup

Sautee first 3 ingredients in the olive oil for 5 minutes until translucent. . Add the spices and sauté for another 3-4 minutes. Pour in half the stock, tomatoes , lemon juice and half the chickpeas and bring to the boil for a few minutes. Then put it in a food processor and process until smooth Place back in the saucepan, add the remainder of stock, frozen peas and the rest of the chickpeas, and heat through until the peas are cooked.

This recipe is made in a crock pot and is really easy and tasty. Omit butter for dairy free

Apple Bread Pudding

9 slices of whole grain raisin bread, buttered
3 Golden Delicious apples, sliced
2 Tbs lemon juice
1 Tbs grated lemon rind
1 1/2 tsp cinnamon
1 cup apple cider or apple juice
1/2 cup toasted walnuts, optional

Toast both sides under a broiler. Cut up bread . Place all ingredients in
the slow cooker except walnuts. If apples are not sweet, add 1/2 cup honey.

Open a jar of V-8 juice or low sodium tomato juice. Sautee chopped garlic and onions in pot. Pour V-8 juice into a pot and bring to a boil. Ladle into soup bowls and garnish with chopped scallions, parley, fresh cilantro, chopped egg etc.. or serve plain. For a more hearty soup add cooked brown rice or another grain

Pierce apples a few times to relieve pressure while baking. Pour water in crock pot. Carefully place apples in crop pot , sprinkle with cinnamon ( or place 3 sticks on bottom of crock pot) and cook on high for 2 and half hours. (or bake on slow for 4-5 hours). The apples come out sweet, and delicious! Serve hot and top with vanilla frozen yogurt!

Enjoy this delicious soup with some crusty French bread and butter. Warms you up on a cold winter night.

Sautee leeks and garlic in a Dutch oven or soup pot until onions are golden. Add potatoes and carrots and toss in oil mixture. Add 3 quarts of water to cover potato mixture ( add the remaining quart of water if needed) add parsley and bring to a boil. Turn heat to a simmer , add lemon juice, salt and pepper and simmer until the potatoes are tender. Add fresh or frozen peas and simmer an additional 3 minutes.

This simple dessert is easy to make, sugar-free and very tasty. For a special treat, top with vanilla frozen yogurt when serving.

Combine all ingredients in a zip lock bag; mix well and allow to marinate for 2-3 hours in the refrigerator..

Before microwaving, pour into a deep Pyrex baking dish and cover. Microwave for 3 minutes until fruit is very slightly warm.

Look for: Heart Healthy Power Foods, Immune Booster Power Foods; Fibromyalsia Power Foods;

This time of year we think of spring cleaning. Our bodies need spring cleaning too. After eating heavy foods all winter, its time to start eating foods that cleanse and help detoxify.

Think Green; chlorophyll, the green pigment in leafy greens is a natural detoxifier. Now that the weather is starting to warm up, eat more of your foods raw.

Why not invest in a juicer ( range from $59 and up) : Greens are delicious juiced and because you are not cooking out the vitamins, green juice provides a powerhouse of antioxidants.

Push all vegetables through juicer. When done, add 3 ounces of spring water to the juice. Drink immediately.

If you make any of the recipes, let us know how they turned out! email: vegyid2@yahoo.com

* 1-2-3 Cilantro Hummus (GF/CF)

Home

Chickpea Entree

Cauliflower Deviled Eggs

Egyptian Red Lentil Soup ( a soothing favorite)

INGREDIENTS:

Back to Top of Page

Vegetarian chopped liver (GFCF)

Cilantro Humus ( quick and delicious) (GFCF)**

Portabella Spinach Towers ( hearty and tasty)

PREPARATION:

Serves 4

Nutrition Info

Indonesian Sweet Potato and Peanut Soup

Spanish Chickpea Soup

* 1-2-3 Cilantro Hummus (GF/CF)

Home

Chickpea Entree

Cauliflower Deviled Eggs

Egyptian Red Lentil Soup ( a soothing favorite)

INGREDIENTS:

Back to Top of Page

Vegetarian chopped liver (GFCF)

Cilantro Humus ( quick and delicious) (**GFCF)

Portabella Spinach Towers ( hearty and tasty)

PREPARATION:

Serves 4

Nutrition Info

Indonesian Sweet Potato and Peanut Soup

Spanish Chickpea Soup

Cilantro Humus ( quick and delicious) (GFCF)**