Cubed Moist Potatoes

7 large potatoes, cubed
1 onion, chopped
1 tbsp. low-salt chicken base
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. Vegit, or low-salt seasoning
1 tsp. fruit sugar
2 cups peas, frozen
2 tbsp. butter
1/2 tsp. Bragg's seasoning, or sea salt
3 cups water, boiled

Fry the onions and potatoes in the butter until lightly browned. Pour in the hot water and add the seasonings. Simmer until the potatoes are tender. Add the peas during the last 3 minutes of cooking.

Zucchini Sprout Omelet

1 small zucchini, sliced and then chopped
1 cup mung bean sprouts, chopped
5 parsley sprigs, chopped fine
2 celery tops, chopped fine
1/4 cup milk, or substitute
1/4 cup parmesan cheese
4 eggs, or substitute
1 small onion, minced
1/4 tsp. garlic powder
1/4 tsp. onion powder
1/2 tsp. sweet basil
1/8 tsp. fruit sugar
1/8 tsp. sea salt
1 tbsp. butter

Heat a skillet to medium heat and add butter. Stir in the celery tops, parsley, zucchini, onion, and sprouts. Cook until the vegetables are tender. Put the eggs in a medium-sized bowl and beat in the parmesan cheese, milk, onion and garlic powder, fruit sugar, sweet basil and salt. Pour over the vegetables in the skillet. Cover and cook over low heat until eggs are set.

Oven-Scrambled Eggs

12 eggs
3/4 cup skim or 1% low-fat milk
1 teaspoon salt, optional
1/4 teaspoon pepper, optional

In large bowl, beat together eggs and milk with salt and pepper, if desired, until blended. Pour egg mixture into lightly greased 13 x 9 x 2-inch baking pan. Place in preheated 350° F oven. As mixture begins to set, after about 7 minutes, pull out oven rack and gently draw an inverted pancake turner completely across bottom and sides of pan, forming large, soft curds. Continue baking. Repeat drawing a few more times until eggs are thickened and no visible liquid egg remains, about 12 to 15 minutes more. Do not stir constantly.

Pasta with Spinach-Mushroom Sauce

• 1 pound pasta
• 1 pound bag frozen spinach
• 1 can mushroom soup
• 1 can sliced mushrooms
• 1 tablespoon basil
• 2 cloves garlic
• 1/2 cup milk
• 2 tablespoons flour
• water
  

in a large pot, add 2 liters water. add mushroom soup, mushrooms, spinach, garlic and basil and allow to cook until boiling. turn down to a simmer and add milk and flour. whisk thoroughly to thicken.
in a separate pot, boil salted water and cook pasta according to instructions on package. drain.
serve pasta on a plate with sauce.
sprinkle with parmesan cheese if desired.

Tamali Pie

• 1 (15 ½ oz.) can red kidney beans
• 1 (15 ½ oz.) can Niblets corn
• 2 ½ lb. lean ground beef
• ½ tsp. garlic powder
• 1 tsp. chili powder
• 1 large onion
• ½ bell pepper
• 3 (6 oz.) cans tomato paste (unsalted)
• 6 oz. water
• 12 fresh mushrooms, washed
• Water for corn meal
• 1 ¼ c. corn meal

Rinse beans and corn in a collander, using cold water, and set aside. Sauté meat in large Teflon pan. Add seasoning, onion, and bell pepper which have been finely chopped. Mix tomato paste with water and add to meat. Add corn, beans, and sliced mushrooms. Cover and let simmer 1 hour. Watch carefully and add water, if necessary. Boil 2 ½ cups water and slowly mix in corn meal, stirring constantly. Cook over low heat about 5 minutes. Line 13 x 8 ½ inch casserole dish with corn meal, carefully pressing up sides of dish, reserving some for top. Pour meat mixture into dish and cover with reserved corn meal. Sprinkle with additional chili powder. Place in 350 degree oven and bake for 35 minutes.

for Hot Tamali Pie, add 1 - 2 tsp. cayenne pepper

Italian Mushrooms

• 1 lb. fresh mushrooms
• 1 (10 oz.) can tomato juice (unsalted)
• 1 c. tomato puree (unsalted)
• 2 tbsp. herb vinegar
• 1 tsp. dehydrated onion flakes
• 1/8 tsp. garlic powder
• ½ tsp. dried salad herbs
• 1/8 tsp. oregano
• ¼ tsp. tarragon
• 2 tbsp. frozen unsweetened apple juice concentrate

Wash mushrooms; remove stems. Set aside in large mixing bowl. Mix rest of ingredients well. Add mushrooms to marinate overnight, stirring occasionally. Serve with toothpicks.

Eggplant Guacamole

• 1 medium eggplant
• 1 tsp. taco sauce
• 1 small tomato
• 1 (16 oz.) loaf sourdough bread, sliced
• 1 small onion
• Juice of 1 lemon
• 1 tbsp. yogurt

Peel, cut up and steam eggplant until tender. Peel tomato. Grate onion. Mix eggplant, tomato, and onion with taco sauce, lemon, and yogurt. Blend until mixture will spread. Serve with toast rounds made of sourdough bread.

BBQ Shrimp

• 1 lb. medium cooked shrimp
• 6 oz. tomato puree (unsalted)
• 4 oz. tomato or V-8 juice (unsalted)
• ¼ tsp. dry mustard
• 1/8 tsp. garlic powder
• 2 tbsp. rice vinegar
• 3 tbsp. rum
• 1 tbsp. grated onion

Clean shrimp and set aside. Mix all ingredients in a small saucepan. Simmer 10 minutes. Refrigerate until chilled. Serve shrimp on toothpicks.

Bean Burgers

1 1-lb can kidney beans, rinsed and drained (10 oz cooked beans)

2 cups cooked brown rice

2 Tbs. ketchup

1/2 tsp. garlic powder

1 tsp. oregano

1/8 tsp. thyme

1/4 tsp. sage

Salt and pepper to taste

1/4 cup very finely chopped onions

In a large bowl, combine beans, rice, ketchup, and spices. Mash with a fork or a potato masher until beans are mashed well. Add chopped onions and mix well.

Divide mixture evenly and form into 8 burgers, ½ to ¾ inch thick. Wet your hands slightly to avoid sticking.

Lightly oil a nonstick griddle or skillet, or spray with a nonstick cooking spray. Preheat over medium heat. Place burgers on griddle and cook until browned on both sides, turning burgers several times.

Baked Tofu

1 lb firm or extra-firm waterpack Tofu

1/2 cup mild soy sauce
1 tsp honey
1/2 tsp minced fresh garlic (or 1/4 tsp garlic powder)
1/4 tsp ginger powder

Drain Tofu, and pat dry with paper towels. Cut Tofu into thick slices. Mix soy sauce, honey, garlic, and ginger. Put tofu in this mixture, and marinate in fridge for an hour or more. Remove Tofu from marinade. Put in greased baking pan and bake at 350 F for 40 minutes, basting occasionally with marinade. Turn carefully, and bake 20 minutes more.

Scrambled Eggs with Ricotta and Chives

• 4 large eggs
• 1 tablespoon chopped fresh chives
• 1/4 teaspoon fleur de sel or coarse kosher salt plus more for sprinkling
• 1 tablespoon butter
• 1/2 cup ricotta cheese
• 4 1/3- to 1/2-inch-thick slices whole grain bread or 8 whole grain baguette slices, lightly toasted and buttered
• Whole chives (optional)

Whisk eggs, chopped chives, and 1/4 teaspoon fleur de sel in medium bowl until well blended. Melt butter in heavy medium nonstick skillet over medium heat. When foam subsides, add eggs and stir with heatproof silicone spatula until eggs are almost cooked but still runny in parts, tilting skillet and stirring with spatula to allow uncooked portion to flow underneath, about 2 minutes. Remove from heat. Add ricotta and stir just until incorporated but clumps of cheese are still visible.

Arrange 2 toasts or 4 baguette slices on each of 2 plates. Spoon scrambled eggs atop toasts. Sprinkle with more fleur de sel and pepper. Garnish with whole chives, if desired.

Chopped Veggie Salad with Watermelon and Feta Cheese

• 1 pound Campari or plum tomatoes, diced, drained
• 1 1/2 cups diced seeded watermelon
• 1 large green bell pepper, seeded, cut into 1/3-inch cubes
• 1/2 large English hothouse cucumber, seeded, cut into 1/3-inch cubes
• 1/2 cup very thinly sliced radishes
• 3 tablespoons olive oil, divided
• 10 ounces feta cheese, broken into small cubes (about 2 1/2 cups), divided
• 2 green onions, chopped, divided
• 1/4 cup thinly sliced fresh mint leaves, divided
• 1/2 cup plain Greek-style yogurt*
• 1 teaspoon dried oregano

Toss first 5 ingredients and 2 tablespoons oil in large bowl. Add half each of cheese, green onions, and mint. Mix remaining cheese, green onions, mint, and oil in processor; add yogurt and oregano. Process just to blend (do not over-mix or dressing will get thin). Season dressing with salt and pepper; mix into salad.

*A thick yogurt; sold at some supermarkets and at specialty foods stores and Greek markets. If unavailable, place regular yogurt in cheesecloth-lined strainer set over large bowl. Cover and chill overnight to drain

Quick Omega-3 Granola

• 4 tablespoons walnut oil, divided
• 3/4 cup (packed) dark brown sugar
• 1/4 cup egg whites
• 1/2 teaspoon (scant) coarse kosher salt
• 3 cups organic old-fashioned oats
• 1 cup walnut halves, broken in half
• 1/2 cup flaxseed meal*
• 1 cup pitted dates, coarsely chopped or torn into pieces
• 1/4 cup honey

Preheat oven to 350°F. Brush heavy large rimmed baking sheet with 2 tablespoons oil. Whisk 2 tablespoons oil, sugar, egg whites, and salt in large bowl. Add oats, walnuts, and flaxseed; toss well.

Spread mixture evenly on prepared sheet. Bake 15 minutes. Using metal spatula, stir granola. Bake 15 minutes longer. Stir again. Sprinkle dates over; drizzle with honey. Bake until golden brown, about 10 minutes longer. Stir to loosen. Transfer to clean baking sheet to cool completely. DO AHEAD: Can be made 1 week ahead. Keep chilled in airtight container.

* Ground flaxseeds; available at natural foods stores.

Sweet-and-Sour Celery

• 3/4 cup water
• 1/4 cup fresh lemon juice
• 3 tablespoons olive oil
• 3 tablespoons mild honey
• 4 pounds celery (2 to 3 bunches; any dark green outer ribs peeled), cut into 2-inch pieces, reserving about 1 cup inner celery leaves
• 1/4 cup finely chopped flat-leaf parsley

Cut a round of parchment paper to fit just inside a wide heavy 6-to 8-quarts pot, then set round aside.

Simmer water, lemon juice, oil, honey, 3/4 teaspoon salt, and 1/2 teaspoon pepper in pot, stirring, until honey has dissolved. Stir in celery (but not leaves) and cover with parchment round. Simmer until tender and liquid is reduced to about 1/4 cup, 35 to 40 minutes.

Meanwhile, coarsely chop reserved leaves.

Serve celery sprinkled with celery leaves and parsley.

Mixed Greens with Tangerines and Fennel

• 1/4 cup olive oil
• 2 tablespoons rice vinegar
• 2 tablespoons chopped shallot
• 1 teaspoon finely grated tangerine peel
• 1 5-ounce package mixed baby greens
• 2 medium fennel bulbs, very thinly sliced crosswise
• 4 tangerines, peeled, segmented

Whisk first 4 ingredients in small bowl. Season dressing with salt and pepper.

Divide greens among 4 plates. Scatter sliced fennel and tangerines over. Sprinkle with salt and pepper. Drizzle dressing over and serve.

Chicken and White Bean Soup with Herb Swirl

• 8 tablespoons extra-virgin olive oil, divided
• 2 teaspoons chopped fresh sage
• 2 teaspoons chopped fresh thyme
• 1 teaspoon chopped fresh rosemary
• 1/4 teaspoon salt
• 1 pound skinless boneless chicken breasts, cut into 1-inch pieces
• 1 small onion, chopped
• 2 medium carrots, halved lengthwise, cut crosswise into 1/4-inch pieces
• 1 large celery stalk, thinly sliced
• 1/2 cup tomato puree
• 4 cups low-salt chicken broth
• 2 15-ounce cans cannellini beans, drained
• 1/2 cup fresh Italian parsley leaves
• 1 bay leaf

Heat 4 tablespoons olive oil and next 4 ingredients in small skillet over medium heat until herbs are aromatic, about 11/2 minutes. Pour herb oil into bowl; cool.

Heat 2 tablespoons oil in large pot over medium heat. Sauté chicken 5 minutes. Using slotted spoon, transfer chicken to bowl. Add 2 tablespoons oil to pot. Add onion, carrots, and celery; sauté until beginning to brown, about 15 minutes. Mix in last 5 ingredients. Bring to boil. Reduce heat; simmer 15 minutes. Add chicken; simmer until cooked through, about 5 minutes. Season with salt and pepper.

Ladle soup into bowls. Gently swirl 1 teaspoon herb oil into center of each.

Snow Peas with Toasted Almonds

• 1 tablespoon unsalted butter
• 1/4 cup sliced almonds
• 1/2 pound snow peas, trimmed
• 2 teaspoons minced shallot
• 1 teaspoon fresh lemon juice

Melt butter in medium skillet over medium heat. Add almonds and cook until golden and fragrant and butter begins to brown, stirring frequently, about 11/2 minutes. Add snow peas and shallot; sauté until snow peas are crisp-tender, 1 1/2 to 2 minutes. Remove skillet from heat; add lemon juice. Season to taste with salt and serve.

Roasted-Tomato Sauce

• Nonstick vegetable oil spray
• 2 pounds plum tomatoes, cored, halved lengthwise
• 4 tablespoons olive oil, divided
• 1/4 teaspoon coarse kosher salt
• 1 tablespoon fresh oregano leaves
• 2 garlic cloves, minced
• 1/4 cup tomato paste

Preheat oven to 375°F. Spray rimmed baking sheet with nonstick spray. Arrange tomatoes, cut side up, on sheet. Toss with 2 tablespoons oil. Turn cut side up again if needed. Sprinkle with coarse salt, then oregano. Roast until soft but beginning to brown, 45 minutes to 1 hour. Cool on sheet.

Puree tomatoes in blender until smooth. Heat 2 tablespoons oil in large skillet over medium-high heat. Add garlic; sauté 30 seconds. Add tomato puree and tomato paste and bring to boil, whisking to blend. Boil until sauce is reduced to 2 1/2 cups, stirring often, about 3 minutes. Season with salt and pepper. Cool sauce. Cover and chill up to 3 days.

Green Pea Soup with Tarragon and Pea Sprouts

• 2 16-ounce packages frozen petite peas, divided (do not thaw)
• 2 tablespoons extra-virgin olive oil
• 1 1/2 cups sliced shallots (about 11 ounces)
• 4 cups (or more) vegetable broth
• 3 tablespoons chopped fresh tarragon, divided
• Plain nonfat yogurt, stirred
• Small fresh pea sprouts*

Place 1 cup peas in microwave-safe bowl; set aside. Heat oil in heavy large saucepan over medium-high heat. Add shallots and sauté until golden and almost tender, about 7 minutes. Add remaining peas, 4 cups broth, and 2 tablespoons tarragon; bring to boil. Reduce heat to medium and boil until flavors blend and peas are tender, about 7 minutes. Cool slightly. Working in batches, puree soup in blender until completely smooth. Return soup to same saucepan. Bring to simmer and thin with more broth by 1/4 cupfuls, if desired. Stir in remaining 1 tablespoon tarragon. Season with pepper.

Cook reserved 1 cup peas in microwave until warm, about 1 minute.

Ladle soup into 6 bowls. Drizzle lightly with yogurt. Sprinkle whole peas over and garnish with pea sprouts.

*Available at natural foods stores and Asian markets.

Lemon Herb Potatoes

6 sm Baking potatoes;                   
1 tsp Dill weed;
1/2 c  Onion; chopped                   
1/8 tsp White pepper;
1 Tbsp Unsalted margarine;                
1 tsp Lemon peel; grated
1 cl Garlic; Minced                     
1 Tbsp Parsley;Paprika
1/4 c  Skimmed milk; hot           



1.Bake potatoes until done. Cool.
2.Saute onions and garlic in unsalted margarine.
Scoop out potatoes and mash.
Beat in onion mixture, hot skimmed milk,
lemon and pepper. Mix in dill and parsley.
Refill skins.  Sprinkle with paprika.
3.Bake at 400F for 30 minutes.
 
Variation:  add 1/2 oz grated cheddar cheese on top
of each potato before baking the final time.

Macaroni, Cheese and Tomatoes

1/2 c  Elbow macaroni                   
1 c  Canned tomatoes or sauce       
1/4 tsp Basil or dillweed                
1/4 tsp Prepared mustard
1 pinch Pepper
1/2 c  Shredded Cheddar cheese
1 TBSP Crushed cornflakes


Cook macaroni according to package directions, drain.
Break up tomatoes in their juice in a 4 cup casserole dish.
Stir in basil, mustard and pepper.
Add macaroni and cheese, mix lightly.
Sprinkle with cornflake crumbs or bread crumbs.
Bake at 350 F about 30 minutes or until crumbs brown and mixture
is bubbly.

Marinated Cucumber

3 Cucumbers; large           
1 tsp Salt                                   
1 tsp Sugar replacement;                     
1/4 c  Vinegar
1/8 tsp Fresh ground pepper
             

Score cucumbers with tines of fork.
Cut into very thin slices.
Sprinkle with salt.
Chill 2 hours; drain well. 
Sprinkle  with sugar replacement;
add vinegar and pepper. 
Marinate 30 minetes or more
before serving.