Healthy Recipes

Rainbow Salad

Anything else you want

Top with a dressing of lemon juice and desired oil, with a sprinkle of sesame seeds

Almond Butter Dressing

1 C raw almond butter
½-1 cup water
juice of one lemon
1 tsp sea salt
1 heaping T dried onion
2 cloves garlic
1 T grated fresh ginger root
1 T. sesame oil
½ tsp “The Zip” (by Spice Hunter)

In a food processor (or in a bowl) combine all ingredients. May be served warm or cool.

Guacamole

Mash the avocado with a fork. Add other ingredients and mix well. Lay plastic wrap or wax paper directly on top of guacamole to prevent darkening and refrigerate until ready to use.

Chunky Gazpacho

Mix together all ingredients. May let stand in the fridge.

Fresh Tomato Soup

Mix in a high speed blender on high until steaming hot (about four minutes). So good!

Seeing Red Fruit Salad

Combine and enjoy!

Classic Bruschetta

Mix first six listed ingredients together. Spoon on top of the bread and serve.

Sweet Potato Fries

Heat oven to 450 degrees. Brush potatoes with oil and lay out on a cookie sheet . Season potatoes with a dash of salt. Bake until golden brown and tender, 12 to 15 minutes. Serve warm.

Vegetable Sandwich Deluxe Serve between toasted slices of whole grain bread: Avocado, mashed (thinly spread) Sprouts Organic baby spinach leaves (optional) 2 slices fresh tomato cucumber slices (optional) avocado, mashed (thinly spread) Serve with beans, spuds, or a small cup of soup Hummus Garden Wrap Spread a whole wheat or sprouted wheat tortilla with 1/3 cup hummus (store-bought is fine). Top with 8 thin slices of cucumber, 1 loosely packed cup of organic baby spinach, a few pinches of Italian parsley, 2 thin slices of a medium onion, and 8 quartered cherry tomatoes. Roll, and enjoy. Calico Eight Bean Soup ¼ cup each pinto, kidney, small lima, black-eyed peas, green split peas, black beans, pink beans, lentils, and barley Rinse all beans and pick clean. Put in a large pan with three cups water. Cover, bring to a boil and boil two minutes. Remove from heat. Let soak one hour. Drain and add eight cups water, one cup one cup onions, chopped, one chopped carrot, and one clove of pressed garlic. Bring to a boil, then reduce heat to low. Simmer two hours. Add one 30-ounce can of diced tomatoes and peppers. Add one tsp chili powder. Add sea salt to taste. Cook uncovered, stirring occasionally for 45-60 minutes. Zucchini Ribbons with Fresh Herbs 6 zucchini or yellow crookneck summer squash, or a combination of both ¼ C olive oil 1 tsp fresh , finely minced herb (basil, dill, etc.) ½ tsp sea salt ¼ C lightly toasted pine nuts Wash zucchini and trim ends. Using a peeler or mandoline, thinkly slice the zucchini lengthwise. Place it in a bowl. Pour enough boiling water over it to cover and let it rest for five minutes. Transfer zucchini onto a double layer of paper towels and pat dry. Place zucchini in a bowl, pour over the olive oil and gently toss until well-coated. Sprinkle with the herb of your choice and a little salt and toss again. Arrange on a platter and sprinkle with pine nuts. Serve warm or at room temperature. Garlic sautéed Cauliflower 1 head cauliflower, cut into florets 1 T to ¼ cup extra-virgin olive oil (personal taste) 4 garlic cloves, minced crushed red chili peppers, to taste sea salt Cook the cauliflower in a large pot of salted, boiling water until barely crisp-tender; drain well. In a large skillet over medium heat, warm the oil. Saute the garlic and desired amount of red chili pepper until the garlic just begins to brown (being careful to not let it burn!). Add the cauliflower and cook a few minutes, stirring, until completely coated in oil. Sprinkle with sea salt to taste and serve. Steamed New Potatoes 4 small new potatoes chopped fresh parsley Steam the potatoes in a small amount of water until tender. Cube and toss with a little parsley. They will have a flakiness and a taste superior to boiled potatoes. Basic Wild Rice 1 cup wild rice 3 cups bouillon Rinse rice and pick out any stones, etc. Bring bouillon to b boil. Stir in the rice and return to boiling. Reduce heat, cover pot and simmer 50-60 minutes or until rice is tender and most of the liquid is absorbed. Drain off any excess liquid. Don’t overcook; wild rice should definitely be chewy and not mushy. Garlic Noodles 3 C cooked noodles 2 T olive oil 2 large cloves garlic, minced sea salt to taste (optional) Cook noodles just before using. Place in a large bowl and cover to keep warm. Heat oil in a small skillet over medium heat. Add garlic and cook until lightly browned. Pour oil and garlic over noodles. Toss until blended. Roasted Pepper Macadamia Sauce A rich beautifully colored sauce that can be made thick to use as a dip for veggies, or thin it and use as a sauce for steamed veggies, pasta, rice, or as a salad dressing. 4-5 big pieces of bottled roasted red peppers 6 cloves roasted garlic 1 pound raw macadamia nuts ½ to 1 cup olive oil 3 large fresh basil leaves sea salt and pepper to taste Put all ingredients except the oil in a food processor and process until creamy. Slowly add olive oil until well emulsified. Whole Wheat Muffins 2 beaten eggs or ½ cup egg replacer 1 cup milk (regular, soy, rice, or almond) 3 T brown sugar 2 T melted canola oil margarine 2 C sifted whole wheat or spelt flour ½ tsp sea salt 3 tsp baking powder Combine eggs, milk, sugar, and margarine. Add flour, salt, and baking powder sifted together twice. Stir only until flour mixture is absorbed. Bake in greased muffin tins 20-30 minutes @ 375 degrees to 400 degrees. Lentil Loaf 2 cups dry brown lentils, rinsed 1 bay leaf 1 cup uncooked fine bulgur wheat 1 cup soft whole wheat bread crumbs ¼ cup egg substitute 1 T ketchup 1 medium onion, chopped 1 clove garlic, crushed 1 tsp dried thyme 2 tsp dried oregano 1 tsp dried tarragon sea salt and pepper to taste 3 T tomato paste or tomato sauce Place lentils and bay leaf in a pot with six cups of water. Bring to a boil, reduce heat, cover and simmer until lentils are soft and water has abeen absorbed, about 45 minutes. (Make sure that the water doesn’t run out before lentils are cooked—just keep adding a little more water until the lentils are soft.) Combine wheat and two cups of water in a medium pan. Bring to a boil, reduce heat, cover and simmer about 15 minutes. Preheat oven to 350 degrees. Transfer lentils to a large mixing bowl. Add bulgur and remaining ingredients except tomato paste or sauce. Mix well with hands until thoroughly combined. Pat mixture into a nine-inch loaf pan. Bake 40 minutes until firm but not dry. During last few minutes of baking, brush top with tomato paste or sauce. Let cool for 15 minutes. Cut into slices and serve warm. This goes wonderfully well with mashed potatoes and your favorite vegetable! The leftovers taste so good in a pita pocket, and if there are mashed potatoes left over, you can stuff them in the pita pocket as well. Enjoy! Fresh Fish Tacos For each serving: One large flour tortilla ¼ pound fresh fish, like tilapia shredded romaine lettuce grated jack cheese, or other to taste fresh tomato salsa Wrap the tortillas in tin foil and place in 350 degree oven for 10 minutes. Meanwhile, cook the fish by steaming it in just a bit of water, grilling it, or baking it just until done (opaque). Put the warm tortilla on a plate, then the fresh fish, cover with lettuce, sprinkle over a little cheese and spoon on some fresh salsa. Blackberry-Peach Crisp Canola oil cooking spray 1 cup fresh blackberries 1 cup pitted and sliced fresh peaches 4 tsp fresh orange juice ½ tsp vanilla extract 3 T whole wheat flour 3 T rolled oats 2 T brown sugar 4 tsp canola oil 2 tsp honey 1 tsp cinnamon 1/8 tsp nutmeg Heat oven to 375 degrees F. Coat four 4-oz ramekins with cooking spray. Combine berries, peaches, juice and vanilla in a bowl; set aside. Combine remaining ingredients in another bowl with hands until moist and crumbly. Spoon fruit mixture into ramekins; scatter crumb mixture evenly over the top of each. Bake until fruit bubbles and top is golden brown, 15 to 20 minutes. Everything Cookie Part 1: 1 pound canola oil margarine, softened 2 cups sugar 2 cups brown sugar 5 eggs or egg replacer to equal 2 tsp baking soda 2 teaspoons baking powder 4 cups flour (any kind) 5 cups oats (instant or regular) Mix softened margarine, sugars, and eggs together until creamy. Add soda, powder, flour, and oats. Part 2: Add a few handfuls of 3-4 of these ingredients to your cookie dough: Natural chocolate or carob chips Unsweetened coconut flakes Dried cranberries Pumpkin seeds Diced cashews Diced pecans Diced walnuts Diced sunflower seeds Raisins Mix by hand. Place into two 9-by-11 baking dishes or drop by large heaping tablespoons onto a cookie sheet. Bake at 325 degrees until light golden brown (about 20 minutes). Remember a slightly wet dough will make a moist cookie!