Heart Healthy Recipes
Recipe of the Month:Fat-Free Italian
|
Ingredients: 3/4 cup pineapple juice 1/4 tsp. oregano
1/2 cup lemon juice 1/4 tsp. rosemary 2/3 cup water 1/4 tsp. marjoram 1/4 tsp. garlic powder 1/2 tsp. salt 1/2 tsp. onion powder 1 tsp. honey (optional) 1 Tablespoon chopped red pepper (optional) 1/2 tsp. Chicken-Style Seasoning 2 Tablespoons cornstarch Directions:Place all ingredients except corn starch into blender and blend well. Add the cornstarch, blend, and cook in saucepan until thick. Use as a salad dressing or in pasta salad.
|
|
|
Delicious!Wonderfully tasty & simple to make dishes that will fill that empty spot without making you feel guilty! Good for you from your head right down to your toes and everything in between, including you heart!
|
 |
Breakfast Recipes |
Apple Oats CasseroleWhether or not you're a big oatmeal lover, how about giving this delicious breakfast dish a try. It's sure to be a winner:
2 Cups Rolled or Quick Oats 1/2 Cup Raisins 1/2 Cup Coconut 2 Apples (Shredded or Chopped) 2 Cups Soy Milk 1 T. Honey 1 tsp. Salt 3/4 Cup Water Mix together ingredients. Soak overnight then place in a baking dish. Bake at 350 degrees for 45-60 minutes in the morning for a wonderful, hot & fruity casserole. Variation: Add any other dried or fresh fruit or berry. Excellent topped with applesauce or other fruit sauce or try it with Pear Cream. See next recipe.  |
Pear Cream Topping
1/2 Cup Raw Cashews
1 can Pears in juice (approx. 2 cups) 1 tsp. Honey (to taste) 1 tsp. Vanilla 1/4 tsp. Salt Blend thoroughly until mixture is completely smooth. Thicken by adding a little Instant Clear Jel while continuing to blend (opt.), or simply by cooking in a pot on the stovetop, stirring constantly, until it is the consistency you want. Use on fruit salad, desserts apple oats casserole or any other hot cooked cereal. It's delicious! Variation: Replace canned pears with canned pineapple or with fresh pears or pineapple. |
|
Chipped TofuBroth: 2 c. water
2 T. Chicken-Style Seasoning (see lunch archives for recipe) Bring broth to a boil. Add 2 cups of firm tofu (cubed). Boil 20 minutes and drain. Blend: 1 c. water 1 T. onion powder 1 1/2 T. soy sauce 1/2 c. raw cashews (rinsed) 1 T. chicken-style seasoning 1 T. cornstarch Add 1 cup water and blend briefly. Cook until thick, stirring constantly. Add drained tofu. Serve over rice or pasta for lunch or over toast for breakfast. Simply Peachy
|
Scrambled Tofu
|
News Item: Granola containing honey for sweetener:
"Granola made with honey has less lysine available than granola made with sugars hot having free fructose. Apparently during the browning process the fructose in honey reacts with lysine to bind it and make it unavailable for absorption. The browning is called the "Maillard reaction." In one experiment, rats grew at only one-third the rate if they were fed granola made with honey than those fed granola made with other sweeteners. We recommend granola made without sweeteners as the original recipes outlined, and is still done in many places, such as Australia." Nutrition For Vegetarians, p. 37, by Thrash & Thrash, MD
Nutty & Fruity Granola8 cups Rolled Oats 1 cup Shredded Coconut 1/2 cup raw Sunflower seeds 1 1/2 cups slivered almonds or chopped pecans 2 ripe Bananas 1 1/4 cups pitted dates or date pieces (unsweetened) 1/2 cup Water 1/2 cup chopped Walnuts 1 1/2 tsp. Salt 1 Tb. Vanilla or Maple flavoring Sugar Free Granola Recipe
|
Instructions: Mix oats, coconut, sunflower seeds and almonds together in a bowl. Whiz the remaining ingredients in the blender (including the walnuts). You may need more water depending on the size of bananas. Pour blender mixture into dry ingredients and stir well to evenly distribute liquid. Bake on sprayed cookie sheets at 250 degrees until light brown & crispy—about 2-3 hours. Add raisins & other chopped, dried fruits of your choice after baking is complete. Serving suggestions: Wonderful topped with applesauce or hot, cooked apples and soy milk!  Instructions:Preheat oven to 275'
Mix all dry ingredients. Add applesauce to dry mixture and mix thoroughly to evenly disperse moisture (using you hands to mix works best). Place on non-stick cookie sheet or parchment paper and bake for 1 hour and 15 minutes, stirring occasionally or bake on lowest oven setting overnight. |
Lunch Recipes |
 |
|
Spanish Rice
1 cup cooked garbanzos
3 cups cooked, dry rice ½ cup onion ½ cup green pepper ¾ cup tomato paste or cooked tomatoes 2 cups water 2 T. soy flour ½ tsp. onion salt Chop onion & pepper. Mix and add last 4 ingredients. Simmer gently until thickened in pan 3-5 minutes. Add rice & garbanzos. Bake in casserole dish 25 min. at 350. Serves 4 Variation: Substitute green peas for the garbanzos "Chicken" Style SeasoningAn easy homemade recipe:
1/3 cup Nutritional Yeast Flakes 3/4 tsp. Paprika 3/4 tsp. Salt 1/2 tsp. Celery Salt 1/2 tsp. Garlic Powder 1 T. Parsley Flakes 1 tsp. Onion Powder 1/2 tsp. Sage 1/2 tsp. Thyme 1/4 tsp. Marjoram Mix all ingredients together and blend in a dry blender until powdered (optional). "Cheesy" Spanish Rice SoupIngredients:
2 cups water 2 stalks celery, chopped fine 1 carrot, diced 1/2 med. onion, chopped 1 clove garlic, minced 4 cups tomato puree 4 oz. diced green bell peppers 1 tsp. cumin 1/2 tsp. salt 1 T. paprika or "Chili-like" seasoning 2 cups cooked brown rice 2 cups cooked pinto, red or black beans 2 cups "cheese sauce" (see recipes below) Instructions:
In large pot, place 1st 5 ingredients. Simmer until the vegetables are tender. Add tomato puree, peppers & seasonings. Simmer 10 minutes. Add rice & beans. Turn hear to low and stir in cheese suce to desired creaminess. Makes approx. 14 cups. 1 cup=125 calories |
SoyCurls are available from Country Life Natural Foods (please see my favorite links page).
Nutritional Yeast Flakes are available through County Life Natural Foods (please see my favorite links page).
The Red Star brand Nutritional Yeast Flakes contain a vegan source of Vitamin B12.
 Texas Barbecue Beans3 cups dry pink beans
6 cups water 1 1/4 tsp. salt 1 1/2 cups pineapple juice 2 large onions sliced 3 cloves garlic, minced or 1 tsp. garlic powder 3 stalks celery, sliced 3/4 T. ground cumin 2 tsp. soy sauce 12 ounces tomato sauce 1/4 cup light molasses 1 1/2 T. nutritional yeast flakes Soak and simmer beans in water and pineapple juice. Salt when nearly done. Saute onions, celery and garlic in a small amount of water. Combine all ingredients. Cover beans with bean liquid or water in a baking dish. Bake at 350 for 2 hours. Option: Put all ingredients in crockpot and cook on high all night then turn down to "warm" until ready to serve. |
Homemade
|
Alternative Meat Dishes |
|
Kelly's Homemade "Sausage"This is a healthier alternative the commercial, highly processed fake meat substitutes that are available on the market today.
Ingredients: 1 cup vital gluten flour 1 tsp. each of salt, *pepper-like seasoning, paprika & coriander 2 tsp. each of sage, smoked yeast & ground ginger 1/8 tsp. each of marjorum & cardamom 1/2 cup pecan or walnut meal 1/2 tsp. sweet basil 1 T. dried parsley 1/4 tsp. no-alarm chili powder & thyme 1/4 cup food yeast flakes 1 T. Grandma's molasses 5 T. diced onions, fine 3 cloves garlic, minced 1/4 cup sesame tahini 1 cup cold water *Available from thevegetarianexpress.com |
Instructions for "Sausage"Combine dry ingredients in separate bowl. You may hand mix or use blender to combine wet ingredients together-then combine the two mixtures together. Mix well into a soft dough-kneading a little to mix thoroughly. Wrap in aluminum foil or cheese cloth by 1 tablespoon measurements, rolling to form sausage shaped link, twisting the foil ends closed. Steam covered, on med/high, for 30 minutes. Remove immediately and allow to cool slightly. May be frozen till later. Links will retain and exaggerate whatever shape they are formed into. You may make larger links and cut into slices for pizza toppings.
Barbecued TofuIngredients:
1-2 bricks extra firm tofu or regular tofu that has been frozen & thawed, then sliced into 1/2" thick slices & set aside. (It is suggested that before slicing tofu, to drain & lightly press as much water out as you can by placing between paper towel). In mixing bowl: 1 1/2 cups Tomato Sauce 3 tablespoons of Honey or Maple Syrup 1 tablespoon molasses 2 tablespoons Braggs or homemade soy sauce substitute 1 teaspoon dried oregano or basil (Makes about 2 cups) Instructions: Combine all of the sauce ingredients well. Add to this the tofu slices and let stand for an hour or so to allow tofu to marinate. Preheat oven to 400. Place marinated, coated tofu slices on baking pan & bake for 20 minutes. Turn slices over & coat with more barbecue sauce. Bake an additional 20 minutes or until tofu is browned on edges. May serve with extra sauce. |
Salads & Sides |
 |
Spinach Salad1/2 Bunch of Spinach
1/2 c. Sliced fresh mushrooms or chopped or cubed raw Eggplant 1/2 Red or white onion or 2 stalks Spring onion 1 T. Toasted sesame seeds 1/4 c. Lemon juice, fresh 1/4 c. Water 1 Clove garlic 2 Tb. Liquid aminos Rinse spinach well and combine with tomato, mushrooms or eggplant and onions in a mixing bowl. Sprinkle with whole sesame seeds. Process remaining ingredients until smooth. Serve with salad. Variation: May also use tahini dressing. See recipe. Adapted from Weimars Newstart Lifestyle Cookbook |
Tahini Tang Dessing
This is a wonderfully tasty dressing that can be used for salads, sandwiches, burgers, oven fries and more.
1/2 cup Sesame tahini 1/2 cup Water 1/4 cup Lemon juice 1 tsp. Salt 1-2 Tb. Honey 1 tsp. Garlic powder or 1 fresh clove 1/2 tsp. Onion powder Blend until very creamy & smooth. Chill & enjoy! From The Guilt-Free Gourmet Cookbook |
Korean Cucumber Salad
A cool, delicious and refreshing idea for all the cucumbers soon to come from your garden. This is definitely one of my Korean food favorites! In Korean, this dish is called Oinamul.
|
Ingredients & Directions:2 cucumbers
1/2 red onion or 1 tsp. onion powder 1/2 lemon peel (opt.) 1/4 cup lemon juice 1/4 tsp. toasted, sesame seeds 2 T. water 1 tsp. minced garlic or 1/4 tsp. garlic powder 1/2 tsp. salt 1 T. honey (opt.) Slice or julienne the cucumbers. Shred the onion & lemon peel, add to cucumbers. Assemble all other ingredients, stir well and pour over the cucumbers. Chill & serve on a hot day! |
Refrigerator Dill Pickles
Combine in a 1 quart jar:
2 tsp. dill (or 4 fresh sprigs) 1/2 onion, sliced 2 cloves garlic, sliced 1/2 cup lemon juice 1 cup water 3 tsp. salt 1 pinch turmeric (opt) |
Add cucumbers & press down into jar. Add onions and garlic. Cover and refrigerate. Slices & spears are ready in 24 hours. Whole pickles in 3-4 days.
|
|
 |
Kelly's Mint "Ice Cream"
1 can Coconut milk (for less fat use other vegan milk) 2 cups Soy milk (or your favorite vegan milk) 2/3 cup Honey 1 Avocado (ripe) 1 tsp. Vanilla flavoring 3/4 tsp. Mint flavoring 1 tsp. Guar gum Enjoy this cold, refreshing treat on a hot day. Be creative and make your own flavor. Tip: It is best for digestion to eat very cold foods after a hot meal. |
Directions:Place 1st 5 ingredients in blender and blend until smoth. Add guar gum and continue blending until mixture takes on a thick, creamy consistency. Pour into mold and freeze or use ice cream freezer method. A delicious soft freeze treat that isn't icy (you may put in freezer 1 hour and then reblend and freeze again).
Variations:
|
Carob Brownies1 3/4 cups WW Flour
1/2 tsp. Salt 1 cup Carob Powder 1 cup chopped Pecans (opt.) 1 cup Peanut or Almond Butter 1 3/4 cups Honey 1 tsp. Vanilla 1 cup Water |
Instructions:
Mix dry ingredients together in mixing bowl. Separately, mix peanut-butter, honey, vanilla & water. Add to dry ingredients and blend well.
Spoon into a greased 9x11 baking dish or other baking pan of your choice. Bake @ 350 for approx. 30 minutes or until knife comes out clean. |
Dairy Food Alternatives
|
|
Cashew Pimiento CheeseWhiz in blender for 10 minutes:
1 cup Cashews 1 1/3 cup water 1/4 cup diced pimiento or fresh red pepper Add & continue to blend: 1 1/2 tsp. Salt 1 T. Onion Powder 1/2 tsp. Garlic Powder 2 tsp. Lemon Juice 1 T. Nutritional Yeast Flakes (opt.) May be thickened to desired consistency in a saucepan, stirring constantly. Serve warm or chilled (it will thicken even more when chilled). Or use the sauce straight from the blender in macaroni noodles for "Macaroni & Cheese". Simply cook & drain pasta. Pour in cheese sauce (approximately 3/4-1 cup) until it takes on the consistency of macaroni & cheese. Stir occasionally and rewarm on medium heat. May also be drizzled over pizza or lasagne or any way you wish to use a cheese sauce. Velveta-Like Cheese
|
Cracker Barrel Cheddar1/2 cup Sesame Tahini
1/4 cup lemon juice 4 T. Nutritional Yeast Flakes 1 tsp. onion powder 1/2 tsp. garlic powder 1 1/2 tsp. Salt 1/2 cup Pimiento 2 tsp. Agar Agar 1 cup Water Assemble together in a blender the tahini, lemon juice, nutritional yeast flakes, pimiento, salt, onion & garlic powder. Place agar powder & water in a saucepan and bring to a boil, stirring until agar is dissolved. Pour agar water into blender & blend until smooth and creamy. Pour into an oiled mold and refrigerate. when thoroughly chilled and set, turn onto a dish. Slices & melts well. Makes a great cheese ball if a small bowl is used for the mold. Herbed Cheese Variation:
|
Fruit Smoothies
Place 1 1/2 cups soy or nut milk or juice in blender
Add 1 1/2 cups frozen banana chunks
Add 2-3 cups frozen fruit
& 1/4 tsp. vanilla flavoring (opt.) or 1/8 tsp. of other extracts such as coconut, almond, mint, etc.
1-2 tsp. lemon juice (opt.) intensifies fruit flavor
Blend until smooth-adding just enough extra liquid to blend. Serve immediately.Try making your own flavors-the possiblities are endless. But to get you started, here are a few suggestions.
Strawberry: 1 1/2 c. orange juice or soy milk, 1 1/2 c. frozen banana chunks &
3 cups frozen strawberries
Pina Colada: Pineapple and/or coconut milk, frozen bananas, crushed pineapple, 1/8 tsp. coconut extract
Carob-Peanut-Butter: Apple juice or soy milk, carob powder, peanut-butter
Add 1 1/2 cups frozen banana chunks
Add 2-3 cups frozen fruit
& 1/4 tsp. vanilla flavoring (opt.) or 1/8 tsp. of other extracts such as coconut, almond, mint, etc.
1-2 tsp. lemon juice (opt.) intensifies fruit flavor
Blend until smooth-adding just enough extra liquid to blend. Serve immediately.Try making your own flavors-the possiblities are endless. But to get you started, here are a few suggestions.
Strawberry: 1 1/2 c. orange juice or soy milk, 1 1/2 c. frozen banana chunks &
3 cups frozen strawberries
Pina Colada: Pineapple and/or coconut milk, frozen bananas, crushed pineapple, 1/8 tsp. coconut extract
Carob-Peanut-Butter: Apple juice or soy milk, carob powder, peanut-butter
Special Healthy Holiday Meal Recipes |
|
Cranberry Cocktail Relish (Low Sugar)
3 c. fresh/frozen cranberries
1 orange, peeled 1/2 c. raisins 1 med. apple, grated 1/4 c. orange juice concentrate 1 c. crushed pineapple, drained 1-2 T. honey 2 T. cornstarch |
Relish Directions:Separately, chop cranberries, orange & raisins in food processor. Combine, add remaining ingredients except for pineapple juice. Transfer to pot. Dissolve cornstarch in pineapple juice and add to mixture. Heat, stirring constantly until thickened. Cool & refrigerate. Makes about 3 cups. Serve with your favorite healthy holiday load.
|
Apple Raisin Mince Pie
Ingredients:
1 whole orange, juice and rind 1 c. dark raisins 1 c. light raisins 1/2 c. finely chopped dates 2 apples washed, cored and finely minced 1 tbsp. cornstarch 3/4 c. apple juice concentrate Pinch salt 1 unbaked 9” pie crust |
Instructions:
Preheat oven to 375° F
Scrub the orange well. Cut in half, remove seeds and grind in food processor. In a medium saucepan, mix all the fruits. Add cornstarch to apple juice and mix to dissolve; add to saucepan. While stirring constantly, cook over medium heat until juice is thickened. Pour into pie crust. Bake 40 minutes on bottom rack in oven. Delicious served slightly warm. Source: Sally Christensen, Weimar Lifestyle Cook 
|
 |
Food Sensitivity Recipes |
Fresh Blueberry Buckle
Have you picked a bowl full of fresh blueberries? Try this wonderful fresh blueberry buckle recipe that's also gluten free and low in processed sugar. Delicious even if your diet doesn't require gluten free fare.
Filling: Blueberries (enough to fill to approximately 1/2 inch below top of an 8x12 baking dish, approx. 3 cups) 1 can crushed pineapple in it's own juice Pinch of salt 1 cup dates 1/2 cup raisins (opt.) 1/4 cup cornstarch Crust: 1/2 cup sunflower seeds 1/2 cup sesame seeds 1 tsp. coriander 1/2 tsp. salt 1 cup coconut (fine, unsweetened) 3/4 cup dates or raisins or combine Small amount of water to process dates/raisins into paste consistency) In a dry blender, blend until well powdered the sunflower & sesame seeds. Add coriander, salt, coconut. Blend the 3/4 cup dates/raisins and water into a paste. Add to dry seed mixture and mix well. Set aside. For filling, blend 1/2 cup dates, cornstarch & salt with can of pineapple with juice, to a puree consistency. Add raisins and blueberries & mix well. Place filling in greased baking dish. Taking small amounts of crust mixture, with moistened fingers, mash or flatten out crust dough and place on top of filling until completely covered. Bake at 350 degrees for 45 minutes. You may brown the top under the broiler for 2 minutes. |
Gluten Free
|
Instructions for brownies: Mix dry ingredients together in a mixing bowl. Blend boiling water, prunes, applesauce, honey, lemon juice in blender till smooth and well blended. Pour into dry ingredients and stir to combine well. Add remaining 2/3 cup of water as needed for cake batter consistency (should be on thicker side). Pour into baking dish, muffin or cake pan. Bake @ 350 for 25-30 minutes or until knife comes out clean. Don't over bake. Variation: For diabetics-leave honey out, increase applesauce by a 1/2 cup and add 1/2 T. liquid stevia concentrate. (If using another form of stevia or other liquid stevia you will have to adjust amount used.) |
Medicinal Foods
"Let food be your medicine and medicine be your food." |
 |
The Green Smoothie Here's a 21-day cleanse for removing heavy metals from the body, that tastes delicious!Cilantro draws heavy metals from the body. Combining cilantro's drawing power with cruciferous vegetables like broccoli, califlower, kale greens or brussel sprouts, binds heavy metals in the stool for elimination. Use 1 X per day for 21 days. In the blender: 1/2 bunch cilantro 1/2 bunch parsley 1 or 2 broccoli stems (1 cup) Fresh pineapple or cantalope for flavor which also provides liquid for blending. Variation: Replace 1 cup brocolli stems with any other cruciferous vegetable. |
Herbal
|