Toofer Pepper Salad

Toofer Pepper Salad

 Ingredients:

2 – large red bell peppers
2 – heads of broccoli
2 Рmedium to large jalape̱os
1 or 2 cans black beans
8-10 oz bottle of olive oil vinaigrette

Preparation:

Chop red bell peppers, broccoli, and  jalapeños into sizes you like.  Rinse black beans and add to mixture.  Pour bottle of olive oil vinaigrette over entire salad and mix well.

Additional Ingredient Options:
Corn, green onions, cauliflower, or other types of peppers.

Lentil Salad with Goat Cheese

 Lentil Salad With Goat Cheese

Ingredients:

2 Cups lentils
1 teaspoon salt
10 to 12 Sprigs Italian parsley, divided use
12 to 15 sprigs fresh basil, divided use
6 to 8 Cloves garlic, divided use
Cheesecloth
1 Each – carrot, red onion, celery rib, diced
1 to 1 1/2 Cups virgin olive oil, divided use
8 Ounces goat cheese, crumbled
1/2 Cup snipped chives
1/3 to 1/2 Cup red wine vinegar, divided use
Freshly ground black pepper and salt to taste
8 to 10 Basil leaves
1 to 2 tomatoes for garnish

Directions:

Pick over, rinse and put lentils in a sauce pan barely covered with water.  Add salt. Make a bouquet garni by tying half of the parsley, basil, and garlic (crushed) in cheesecloth. Add to the lentils and simmer about 10 minutes.

Add vegetables and simmer about 10 to 15 minutes until lentils are tender but al dente.  Add more hot water if necessary to prevent lentils from sticking. There should be very little liquid left when lentils are done.

Discard bouquet garni and toss lentils and vegetables with 1/3 cup of oil. Spread on a baking sheet to cool.

Meanwhile, finely chop remaining parsley, basil and garlic.  When cool, combine lentils and vegetables with 1/2 cup of oil, 1/3 cup vinegar and remaining ingredients except basil leaves and tomatoes for garnish. Refrigerate at least two hours.

Remove one hour before serving.  Adjust seasoning, oil and vinegar.  Garnish with tomatoes cut into wedges and basil leaves cut in strips.

Serves 6 – 8

Original Ceasar Salad

 Original Caesar Salad

Ingredients:

20 Lg, fresh Romain lettuce leaves
2 Garlic Cloves, divided use
1/2 Cup olive oil, divided use
1 1/2 Cups stale French bread cubes 1/2-inch square
1 Egg (optional, if replaced with Mayonnaise)
1/4 Teaspoon salt
Juice of one-half lemon
1/2 Teaspoon Worcestershire sauce
1/4 Cup coarsely grated Parmesan cheese
Freshly ground black pepper

Note:  A raw or coddled egg is traditional in Caesar salad.  In compliance with today’s raised salmonella consciousness, the egg may be omitted from this recipe.  In that case, to encourage the dressing to cling to the leaves of lettuce, we recommend adding a tablespoon of commercial mayonnaise to the bowl and mixing it with the olive oil.

Directions:

Wash the lettuce and tear it into bite-sized pieces.  Use paper towels to dry the lettuce leaves.  Wrap them in the towels and refrigerate.

Preheat oven to 300 degrees.  Heat 1/4 cup of the olive oil in an oven proof frying pan.  Crush 1 garlic clove and add it to the oil, then add bread cubes.  Toss, coating bread with the oil.  (Add salt if desired)  When the bread begins to brown, transfer the pan to the oven and heat the bread, tossing occasionally until the cubes are crisp and nicely browned – about 15 minutes.

Cut the remaining garlic clove and rub the cut edges against the inside surface of the salad bowl.  Ease the egg (in the shell) into boiling water; cook exactly one minute, removing from water, and crack it into the salad bowl.  Mix it with a fork.  Add the remaining 1/4 cup olive oil, salt, lemon juice, and Worcestershire sauce.  Mix well.

Add lettuce, tossing it well to coat with dressing.  Add grated Parmesan cheese and toss again.

Arrange the salad on plates – two plates if the salad is a main course, four if it is an appetizer.  Add pepper to taste.  Top with crouton’s.

Cinnamon-Apricot Oatmeal Cookies

 Cinnamon-Apricot Oatmeal Cookies

Cook:  15 minutes
Makes:  2 dozen

Ingredients:

1/4 cup canola or grape-seed oil
1/4 cup 100% apple juice
1 1/4 cups maple syrup or date syrup
1/4 cup packed dark brown sugar
1 teaspoon vanilla
2 tablespoons apricot jam
1/2 teaspoon baking soda
Pinch of salt
1 1/2 cups barley flour or whole wheat flour
3 cups rolled oats

Preheat the oven to 350 degrees F.  Combine the oil, apple juice, syrup, brown sugar, vanilla, and jam in a mixing bowl and stir well.  Stir in the baking soda and salt, then add the barley flour and oatmeal.  Stir to combine.  Drop the dough by teaspoonfuls onto parchment-lined baking sheets.  Bake 15 minutes, or until cookies just start to brown. Allow to cool for 5 minutes, then transfer to a wire rack.

Creamy Tomato-Bean Soup

 Creamy Tomato-Bean Soup

Ingredients:

2 tablespoons extra virgin olive oil
3 garlic cloves, minced
1 large red onion, diced
Salt and pepper
1 quart low-sodium organic vegetable or chicken broth
One 28-ounce can crushed tomatoes
One 15-ounce can white beans, rinsed and drained
1 tablespoon fresh chopped tarragon

Directions:

Heat the oil over medium-high heat in a soup pot.  Add the garlic and stir until fragrant.  Add the onion and salt and pepper, and saute until the onion is tender and translucent.  Add the broth, tomatoes, and beans. 

Allow to simmer for about 20 minutes, then stir in the tarragon and remove the soup from the heat.

Cool for 15 minutes, then puree with a blender, adding a little more broth or water to thin as necessary.

Reheat the soup and ladle into bowls.

Makes 6 Servings

Pasta E Fagioli

 Pasta E Fagioli

Prep:     6 hours – soak beans
Cook:    65 minutes
Makes:  6-8 servings

Ingredients:

1 pound dried white beans, such as cannellini or navy beans
4 quarts low-sodium organic vegetable or chicken broth
2 bay leaves
2 tablespoons extra-virgin olive oil
1 large onion, minced
3 garlic cloves, minced
One 28-ounce can crushed tomatoes
4 celery ribs, with leaves, sliced
1 tablespoon dried oregano
1/4 cup coarsely chopped basil
1 pound whole wheat farfalle or penne noodles, cooked according to package directions
Salt and pepper

Soak the beans in cold water covered for 6 hours or overnight.

Discard the water, and cook the beans in the broth in a large pot with bay leaves until tender, about 45 minutes, skimming off any foam as it forms.

In a small skillet, heat the olive oil and saute the onion and garlic until fragrant and golden.  Add to the beans along with the crushed tomatoes and celery with leaves, and simmer for 5 minutes.  Skim foam as necessary.  Stir in the oregano, basil, and salt and pepper, to taste. 

Divide the cooked pasta among bowls and ladle in the soup.

Grilled Indian Chicken

 Grilled Indian Chicken

Prep:  2 hours to marinade chicken
Cook:  5-7 minutes
Makes:  4 servings

Ingredients:

2 pounds skinless, boneless chicken breasts

For the marinade

1 cup plain yogurt
1 teaspoon turmeric
1 teaspoon paprika
1/4 teaspoon cardamom
1 tablespoon freshly squeezed lemon juice
2 tablespoons freshly squeezed lime juice
2 tablespoons extra-virgin olive oil
1 tablespoon finely grated ginger
4 cloves garlic, minced
1/2 teaspoon ground cumin
4 scallions, greens included, minced
1/4 teaspoon sea salt
White or red pepper to taste
Lemon or lime wedges for garnish

Cut the skinless chicken breasts into 1-inch pieces. Place in a medium bowl.

In another bowl, combine the yogurt, tumeric, paprika, cardamom, lemon and lime juices, olive oil, ginger, garlic, cumin, scallions, salt, and pepper.  Pour the marinade over the cubed chicken and mix well with your hands to coat the pieces evenly.  Marinate in the refrigerator for 2 hours.

Thread the chicken onto skewers and cook over a medium-hot fire for 5-7 minutes, turning frequently.  Baste the chicken with the leftover marinade after turning.

Serve with the lemon or lime wedges.

Turkey Burgers

 Turkey Burgers

Prep: 20 minutes
Cook: 10 minutes (Burgers)
           45 minutes (Meat Loaf)
Makes: 4 Burgers or 1 Loaf

Ingredients:

1 1/2 lbs. ground organic free-range turkey
1/4 cup minced onion
3/4 cup coarsely ground oatmeal (put in a blender and pulse until the oatmeal is the consistency of bread crumbs)
1 egg
1/4 cup minced celery
1/4 cup milk, soy milk, or stock
1 teaspoon sea salt
1 garlic clove, minced
3 tablespoons chopped fresh parsley

Directions:

Mix all ingredients well.  Form into 1-inch-thick patties and place in a lightly oiled skillet.  Cook the burgers over medium heat for about 5 minutes, or until browned and crispy.  Flip the burgers carefully and cook for 5 minutes longer, or until golden brown and a thermometer inserted in the center registers 165 degrees and the meat is no longer pink.  Serve the burgers hot.

If you’re making  a loaf, preheat the oven to 350 degrees.  Form the mixture into a loaf and pack into a lightly oiled 8 x 4-inch baking pan.  Bake for approximately 45 minutes, or until the loaf begins to pull away from the pan.

These are healthy alternative to a regular beef burger and they taste great!

Caesar Salad With Grilled Chicken or Shrimp

 Caesar Salad With Grilled Chicken Or Shrimp

Prep:  30 minutes
Makes:  2 servings

Ingredients:

2 cups romaine lettuce – torn into bite sized pieces
1 large clove garlic, minced
1/4 cup extra virgin olive oil
Salt and freshly ground pepper to taste
Juice of 1 lemon
1/4 cup freshly grated pecorino Romano cheese
8-12 ounces grilled or baked chicken breast, cut into strips, or 8 jumbo shrimp

Directions:

Wash and dry the lettuce

With a wooden spoon, mash the garlic in a large wooden salad bowl.  Add the lettuce and olive oil and toss until the lettuce is thoroughly coated with the oil.  Add the seasonings, Worcestershire sauce, and lemon juice and continue to toss.  Add the grated cheese and toss gently until evenly distributed over the lettuce.

Arrange the chicken or shrimp on top of the salad.

Healthy and Fresh

Hearty Chicken Soup

Hearty Chicken Soup

Prep:  15 minutes Cook:  50 minutes Makes:  4 servings

Ingredients:

6 cups low-salt chicken broth
1 cup uncooked whole oats or barley
2 tablespoons chopped fresh thyme or 2 teaspoons dried, crumbled thyme
1 tablespoon olive oil
1 onion, chopped
2 celery stalks, chopped
2 scallions, thinly sliced
3 large cloves garlic, chopped
1 1/2 pounds diced cooked chicken breast
Salt and pepper
Chopped fresh parsley

Directions:

In a large stockpot or dutch oven, bring the chicken broth to a boil.  Add the oats or barley and thyme.  Return the soup to a boil.Reduce the heat to medium and simmer the soup, uncovered, until the oats are tender, stirring occasionally, about 30 minutes.In a large skillet, heat 1 tablespoon of olive oil.  Saute the onion, celery, scallions, and garlic over medium heat until translucent.  Transfer the vegetables to the chicken broth.Add the chicken and simmer until heated through, thinning with additional broth if desired.  Season with salt and pepper.  Garnish with parsley and serve.

Salmon Teriyaki

 Salmon Teriyaki

Prep:      2 hours
Cook:     About 10 minutes
Makes:  4-6 servings

Ingredients:

For The Teriyaki Sauce

1/4 cup reduced-sodium tamari
1/4 cup dry sherry
1 tablespoon sesame oil
1 tablespoon freshly grated ginger-root
2 garlic cloves, put through a garlic press

For The Fish

2 pounds wild Alaskan salmon steaks or fillets
Lemon Wedges

Directions:

Combine the ingredients for the sauce.  Place the fish in a glass or ceramic dish, pour marinade over, and marinate in the refrigerator for 2 hours.

Light a fire in the grill or preheat the broiler on your oven.  Remove the fish from the marinade and transfer to a plate.  Grill the fish over white coals, or under the broiler, basting with the marinade, for 3 to 4 minutes.  Turn and grill, basting again, for another 3-4 minutes.  Do not overcook.

Any leftover marinade can be reheated and served with the fish.  Garnish with lemon wedges.

Lentil and Turkey Sausage Soup

 Lentil and Turkey Sausage Soup

Prep:  about 15 Minutes
Cook:  about 40 Minutes
Makes:  6 Servings

Ingredients:

2 cups lentils
8-10 cups vegetable broth or water
2 tablespoons extra virgin olive oil
4 cloves garlic, minced
1 large onion, chopped
1 pound all-natural turkey or chicken sausage
2 tomatoes, peeled, seeded, and chopped (or 1 can, 15 ounces, chopped or crushed tomatoes)
1 teaspoon turmeric, or to taste
1 teaspoon ground cumin
Leaves from 1 sprig fresh thyme, or 1/2 teaspoon dried thyme
Pinch of dried red pepper flakes
Sea salt, to taste
Plain yogurt, for garnish
1/2 cup chopped parsley (flat-leafed, if available), for garnish

Wash and pick over the lentils (to make sure there are no stones) and bring to a boil in the broth or water in a large soup pot.  Lower the heat and simmer for 10 minutes.

Meanwhile, heat the olive oil in a large skillet.  Saute the garlic, onion, celery, and sausage for 5 minutes over medium heat.  Add the tomatoes and saute for another 5 minutes.

Add the vegetable-sausage mixture and seasonings to the lentils.  Simmer for 20-30 minutes, or until the lentils are tender but not mushy.  Serve with a dollop of plain yogurt and chopped parsley for garnish

Chicken and Veggie Stir-Fry

 Chicken & Veggie Stir Fry

Prep:  about 12 minutes
Cook:  about 10 minutes
Makes:  4 main-dish servings

Ingredients:

1 ½ teaspoons olive oil
1 large yellow pepper, thinly sliced
2 cups shredded or matchstick carrots (from 10 ounce package)
1 pound skinless, boneless chicken-breast halves, cut into ½ inch pieces
2 teaspoons finely chopped peeled fresh ginger
2 cloves garlic, finely chopped
1 package (8.8 ounces) precooked brown rice
1 cup precooked shelled edamame (thawed, if frozen)
1/3 cup stir-fry sauce
3 green onions, sliced

1.  In non-stick 12-inch skillet, heat olive oil over medium-high heat until hot.  Add yellow pepper and carrots and cook 2 minutes, stirring occasionally.  Add chicken pieces, ginger, and garlic, and cook 4 minutes stirring constantly.

2.  Add brown rice, edamame, and stir-fry sauce, and cook 2 to 3 minutes longer or until chicken is no longer pink in center and rice mixture is heated through, stirring occasionally.  Stir in green onions then divide among 4 bowls to serve.

>>Each Serving:  about 375 calories, 38g protein, 37 carbohydrates, 8g total fat (1g saturated fat), 6g fiber, 66mg cholesterol, 795 mg sodium.

Banana-Berry Parfait

 Banana-Berry Parfait

Prep:  about 10 minutes
Makes: 4 servings

Ingredients:

1 ¼ cups unsweetened frozen raspberries, partially thawed.
1 tablespoon sugar
2 2/3 cups fat-free vanilla yogurt
2 bananas thinly sliced.
Fresh raspberries for garnish (optional)

1.  In food processor with knife blade attached, pulse raspberries and sugar until almost smooth.
2.  Into four 10-ounce glasses or goblets, layer about half of raspberry puree, half of yogurt, and half of banana slices; repeat layering.  Top with raspberries if you like.

>>Each Serving:  about 140 calories, 6g protein, 30g carbohydrates, 0g total fat, 2g fiber, 3mg cholesterol, 95mg sodium.

Cool Grahams

cool-whip-2.jpgp_left_grahams.jpg

Cool Grahams

Low Fat Graham Crackers
Fat Free Cool Whip
Break crackers in half
Put heaping spoon of cool whip on one half
Top with other half
Place them in a tupperware container and freeze