POTATO AND HAM CROCK POT SOUP

INGREDIENTS

7 cups diced potatoes (about 4 medium)

1 cup diced onion (about 1 medium)

1 large carrot, chopped

2 cups ham, diced

5 cups hot water

4 tsps or cubes of bouillon (that make 1 cup each)

1 cup 1% or skim milk

1/2 cup fat-free plain greek yogurt

Salt and pepper to taste

Chopped fresh chives (or dried) to taste

DIRECTIONS

Add diced potatoes, onion, carrot, and ham to a crock pot.  Dissolve chicken bouillon in 5 cups hot water, then add this to the crock pot also.  Cook on low 7 hours, or high 3 hours.  Then add milk and yogurt.  Stir and cook an additional 15 minutes.  Add salt and pepper to taste.  Sprinkle with chives.  Makes twelve 1-cup servings.

If you'd like a thicker soup, just before adding milk and yogurt, remove 2-3 cups of the potatoes and mash, then return the mashed mixture to the crock pot.

KOREAN BEEF BULGOGI

INGREDIENTS

• 1/4 cup korean soy sauce
• 3 tablespoons sugar
• 1 tablespoon vegetable oil
• 1 teaspoon sesame oil
• 1 teaspoon toasted sesame seeds
• 3 medium garlic cloves (crushed)
• 3 green onions (chopped, including greens)
• 2 lbs sirloin
• Whole leaf romain lettuce

Dipping sauce

• 6 tablespoons korean soy sauce (may use regular soy sauce)
• 2 tablespoons rice vinegar
• 1 teaspoon fresh ginger (grated)
• 2 teaspoons crushed toasted sesame seeds
• 1/4 teaspoon cayenne pepper
• 1/4 teaspoon sweet paprika
• 1 pinch sugar

DIRECTIONS

1. 1
   Mix ingredients (except meat) and set aside.
2. 2
   Slice sirloin paper thin against the grain of the meat(works best if meat is not completely thawed).
3. 3
   Marinade sirloin for 30 minute.
4. 4
   Mix ingredients for dipping sauce and refrigerate until ready for use.
5. 5
   Grill or pan fry, serve over rice with dipping sauce on beds of lettuce.
   
   
   
   
   Recipe from food.com

ROASTED EGGPLANT HUMMUS

INGREDIENTS

• 2 cups chickpeas, drained and rinsed, or soaked if using dried
• 1 small eggplant
• 3 tablespoons of tahini
• 1 ½ tablespoons fresh lemon juice
• ½ cup olive oil
• 3/4 teaspoon cumin
• 1 clove of garlic, crushed
• 1/2 teaspoon salt
• Sprig of parsley, finely chopped

DIRECTIONS

Wash and dry eggplant. Remove the stem and cut the eggplant in round pieces about 1/8” thick ( about 1 cup). Rub olive oil and lightly salt each eggplant round and place in oven under broiler for three minutes each side. Watch closely so that the eggplant does not burn.

In a blender or food processor, blend the chickpeas. Add eggplant, olive oil, tahini, lemon juice, garlic, cumin, parsley, and salt until the ingredients form a paste-like consistency. Pour the mixture into a large bowl.  Enjoy as a dip for pita bread or fresh veggies, or on sandwiches.

APPLE CHIPS

INGREDIENTS

Apples

4 cups water

1/2 cup lemon juice

DIRECTIONS

Pare, core, and cut apples in 3/8" thick pieces.  Pre-treat by soaking in mixture of lemon juice and water (may also use ascorbic acid mixture, a honey/juice mixture) for 5 minutes.

Dehydrator instructions:

Place apple slices in a single layer on drying tray and dry at 135 degrees F for 4-10 hours.

Oven instructinos:

Preheat oven to 200 degrees F.    Position racks in the upper and lower third of oven.  Line 2 large baking sheets with parchment paper.  Place apples on prepared baking sheets and bake for 1 hour.  Remove from oven and turn each slice over; return to the oven and bake for 1 more hour for soft apples or 2 more hours for crispy apple chips.

*You might also sprinkle cinnamon over apples for a cinnamon apple flavor.

ROASTED SWEET POTATO, TURNIP & APPLES WITH CRAISINS

INGREDIENTS

3 cups cubed peeled turnips (about 1 1/4 lbs)

3 cups cubed peeled sweet potato (about 1 1/4 lbs)

2 1/2 cups (1/4 inch) cubed Granny Smith apple *about 1 1/2 lbs)

1 cup dried cranberries

1/2 cup packed dark brown sugar

1 tablespoon fresh lemon juice

Cooking Spray

2 Tbsp butter, cut into small pieces

DIRECTIONS

Preheat oven to 350 degrees.

 

Combine the first 6 ingredients in a shallow 2-quart baking dish coated with cooking spray.  Top with butter.  Bake at 350 for 1 1/2 hours or until tender, stirring after 45 minutes.

Recipe modified from myrecipes.com

EGGPLANT CURRY (BAINGAN BHARTA)

INGREDIENTS

1 large eggplant (or 2 medium)

2 tbsp vegetable oil

1 tsp cumin seeds

1 medium onion, thinly sliced

1/2 tbsp ginger paste

1/2 tbsp garlic paste

1 tbsp curry powder

1 tomato, diced

1/2 cup plain yogurt

1 fresh jalapeno chile pepper

1 tsp salt

1/4 bunch cilantro, finely chopped

DIRECTIONS

1.  Preheat oven to 450 degrees F. 

2.  Place eggplant on a medium baking sheet.  Bake 20 to 30 minutes in the preheated oven, until tender.  Remove from heat, cool, peel, and chop.

3.  Heat oil in a medium saucepan over medium heat.  Mix in cumin seeds and onion.  Cook and stir until onion is tender.

4.  Mix ginger & garlic pastes, curry powder, and tomato into the saucepan, and cook about 1 minute. Stir in yogurt.  Mix in eggplant and jalapeno pepper, and season with salt.  Cover, and cook 10 minutes over high heat.  Remove cover, reduce heat to low, and continue cooking aobut 5 minutes.  Garnish with cilantro to serve.

Serve over hot, cooked rice or naan.

Recipe from allrecipes.com

THIN CRUST CARAMELIZED ONION & EGGPLANT PIZZA

INGREDIENTS

4 Tablespoons olive oil

2 small yellow onions, halved and thinly sliced

Pinch of sugar

3 teaspoons balsamic vinegar

4 large flour tortillas (or make your own pizza crusts and bake for 5 minutes prior to following these steps.)

1 cup shredded Asiago cheese

16 button mushrooms, thinly sliced

1 potato, thinly sliced

1/2 eggplant, thinly sliced

Salt and pepper to taste

Prehead oven to 450 degrees F.  Heat 2 tablespoon olive oil in large saute pan on medium heat.  Sprinkle onions, eggplant and potatoes with salt and pepper.  Add the sliced onions, potatoes, and eggplant and cook 30 minutes or more, stirring occasionally, until the onions reach a dark brown color and the potatoes are tender.  Add a pinch of sugar and the balsamic vinegar.  Cook a few more minutes and remove from heat.  Line baking sheet with parchment paper and spray with cooking spray.  Place tortillas on baking sheet and brush each one with remaining olive oil.  Sprinkle each tortilla with 1/4 cup of cheese, then mushrooms, then onion/potato/eggplant mixture, then salt and pepper.  Bake until the crust is crisp and brown - 5-10 minutes.  

Yield:  4 servings.

*Sprinkle with shredded fresh basil, if desired.

EASY CROCK POT FRENCH ONION SOUP

INGREDIENTS

3 large onions, sliced (~3 cups)

2 tablespoons butter, melted

3 tablespoons all-purpose flour

1 teaspoon sugar

1/4 teaspoon pepper

4 (15 oz) cans beef broth (or equivalent of other broth)

1 tablespoon Worcestershire sauce

8 slices French bread, cut 1 inch thick

1/2 cup shredded mozzarella cheese

2 tablespoons grated Parmesan cheese

DIRECTIONS

Mix onions and butter in crock-pot.  Cover and cook on high 30 to 35 minutes or until onions begin to slightly brown around edges.  Add flour, sugar, and pepper to onions.  Stir broth and Worcestershire sauce into onions.  Cover and cook on low 7 to 9 hours (high 3 to 4 hours).  15 minutes before serving, place bread on baking sheet.  Sprinkle with cheeses.  Broil on high until cheese melts.  Watch carefully to prevent burning.  Pour soup into bowls and place a slice of bread on top of each bowl of soup.  Serve immediately.

Yield:  8 servings

CHRISTMAS TREE SALAD

SALAD

2 large broccoli heads or bag of florets

10 slices of turkey bacon cooked and crumbled (optional)

arils from 1 medium sized pomegranate

1/4 c chopped red onion

1 c. grated romano cheese (or asiago, parmesan, etc.)

2 bunches of spinach, cut off stems, wash and tear into pieces

1/4 cup cashews (optional)

DRESSING

1 cup fat-free plain greek yogurt

1/4 c. sugar

2 tbsp cider vinegar

pinch of cinnamon

Right before serving, toss salad in the dressing.  

HOMEMADE SUGAR-FREE CHOCOLATE TRUFFLES

Even the health-conscious like a sweet treat once in a while, and especially during the holidays. I have personally made and approved these two recipes and highly recommend them! Neither has sugar, but you'd think they did. 


Honey PB No-Bake Chocolate Cookies
from Rita Bingham's book Natural  Sweets and Healthy Treats

1/2 cup honey
1/4 cup butter
3 tablespoons cocoa
2/3 cup natural peanut butter
2 cups quick oats
2 t vanilla

Boil honey and butter for 1 minute. Stir in cocoa, peanut  butter, oats, and vanilla. Spoon mixture onto waxed paper and divide into 24 mounds. 


Cocoa-Date Truffles 
by Faith Goimarac

1 cup walnuts
10-12 medjool dates
1/4 cup honey
1/4 cup cocoa powder

Process all ingredients in a food processor until smooth. You can add coconut flakes, vanilla, sunflower seeds, almonds, raisins, etc. to your liking. Form into truffle-size balls. Serve as is, or roll in unsweetened cocoa powder if you like a dark chocolate taste, or roll in shredded coconut. Store in the refrigerator. 

CURRIED CHICKPEA PITAS

Serves 6

2 cans chickpeas, drained and rinsed
2 cucumbers, diced
2 apples, diced
¼ cup red onion, finely diced
1 ripe avocado, diced
1 teaspoon dried basil
1 teaspoon curry powder
1 teaspoon garlic powder
Romaine lettuce or fresh spinach
3 whole wheat pita pockets, cut in half
1 tsp canola oil

Saute chickpeas in oil with curry powder, dried basil, garlic powder until lightly browned.  In a bowl, mix together avocado, cucumber, apple, red onion, and sauteed chickpeas.  Place lettuce or spinach in each pita pocket then add chickpea mixture.  Add a dressing or oil & vinegar, if desired.
Yield: 6 servings

BAKED EGGPLANT PARMESAN

INGREDIENTS
Olive oil, for baking sheets
2 large eggs
3/4 cup plain dry breadcrumbs
3/4 cup finely grated parmesan, plus 2 Tablespoons for topping
1 teaspoon dried oregano
1/2 teaspoon dried basil
Coarse salt and ground pepper
1-2 large eggplants, peeled and sliced into 1/2 inch rounds
6 cups chunky tomato sauce (homemade or store-bought)
1 1/2 cups shredded mozzarella

1. Preheat oven to 375 degrees.  Brush 2 baking sheets with oil; set aside. In a wide, shallow bowl, whisk together eggs and 2 tablespoons water. In another bowl, combine breadcrumbs, 3/4 cup Parmesan, oregano, and basil; season with salt and pepper.
2. Dip eggplant slices in egg mixture, letting excess drip off, then dredge in breadcrumb mixture, coating well; place on baking sheets. Bake until golden brown on bottom, 20 to 25 minutes. Turn slices; continue baking until browned on other side, 20 to 25 minutes more.  Remove from oven; raise oven heat to 400 degrees.
3. Spread 2 cups sauce in a 9-by-13-inch baking dish. Arrange half the eggplant in dish; cover with 2 cups sauce, then 1/2 cup mozzarella. Repeat with remaining eggplant, sauce, and mozzarella; sprinkle with remaining 2 tablespoons Parmesan. Bake until sauce is bubbling and cheese is melted, 15 to 20 minutes. Let stand 5 minutes before serving.

Recipe modified from marthastewart.com

FRESH SPRING ROLLS

INGREDIENTS:

Spring Roll Wrappers (as many as you want to make) - you can get these at asian markets
Veggies for stuffing the rolls:
Shredded lettuce or spinach
chopped cilantro
cucumber, chopped or cut into strips
carrots, julienned

Wonderful Peanut Sauce:
1/4 C peanut butter
2 T hot water
1 T seasoned rice vinegar
1 T soy sauce
pinch cayenne pepper
*optional - 1 T milk

In a small bowl, whisk together peanut butter and hot water.  Add remaining ingredients and whisk until smooth.  Use immediately or refrigerate for a few days.  Adjust consistency as needed.


Directions for Spring Rolls:

1.  In a bowl of cool water, soak a wrapper until limp.  Lay wrapper out flat.  Place desired ingredients in middle of wrapper, starting with lettuce. Fold over each end and tightly roll the wrapper around the contents, as if making a small burrito.  Moisten at seam, press to close.

2.  Lay on plate, cover with moist paper towel or saran wrap and refrigerate until ready to serve.  Then slice in two and serve with Wonderful Peanut Sauce or other desired sauce.

Recipe for Spring Rolls modified from allrecipes.com

SOUTHWESTERN QUINOA STUFFED PEPPERS

(makes 4)

INGREDIENTS

4 bell peppers (any color)

2 cups cooked quinoa

1/2 can of black beans, drained and rinsed

2 ears of corn, kernels cut from cob (may also use canned or frozen corn)

*optional - 3-4 cooked chicken breasts, diced

2 Tbsp chopped fresh cilantro

1 heaping tablespoon taco seasoning

1.5 cups of shredded cheese

2/3 cup chopped tomatoes

DIRECTIONS

1.  Preheat oven to 350 degrees fahrenheit.

2.  Wash peppers and cut off tops.  Discard seeds and ribs.

3.  In a very large bowl, mix together all other ingredients.  Save a small bit of the cheese to sprinkle on top of the peppers (or use extra cheese!)

4.  Bring a large pot of salted water to boil over high heat.  Submerge peppers into water and boil for 3 minutes.  Remove carefully and let cool until you are able to handle them.

5.  Set peppers upright in a baking dish.  Fill peppers with filling, pushing down gently and heaping up slightly on top.  Sprinkle with extra cheese if desired.

6.  Bake at 350 for 40-45 minutes or until browned on top and heated through.

7.  Serve with more chopped fresh cilantro or fresh salsa.

Recipe modified from rachelcooks.com

ROASTED BEET & PEAR SALAD

INGREDIENTS

2 medium sized beets

2 ripe pears, chopped into 1/2 inch pieces or sliced thin

a few handfuls of salad greens of your choice

1/2 cup feta cheese (or goat cheese), crumbled

1/4 cup toasted nuts such as walnut, pine, or pecans

1-2 Tbsp Extra Virgin Olive Oil or Almond Oil

Drizzle of honey

Drizzle of balsamic vinegar

salt & pepper

*optional ingredient - 1/4 - 1/2 cup cooked quinoa

INSTRUCTIONS.

Step 1 is roasting the beets.  Preheat oven to 350 degrees fahrenheit.  Roast the beets by drizzling them with a bit of olive oil, some salt and pepper, and wrapping them in foil.  Depending on the size and freshness of your beets, they should take from 40 minutes to 1 hour to roast in the oven.  Check occasionally, when they are fork-tender they are done.  Set them aside to cool...as soon as they are cool enough to touch, run them under the faucet and slide off the skins with your hands.  Chop into 1/2 inch cubes or slice thin, depending on the texture you like.  You may do this step a day ahead, if desired.

Step 2 is assembling the salad.  Assemble all the ingredients in a bowl or on a platter.  Drizzle with oil, balsamic vinegar, and honey.  Sprinkle salt and pepper

Optional Step is to take the cooked quinoa and toast it in a saute pan with a small amount of oil.  Add it when you assemble the salad ingredients.

Recipe modified from loveandlemons.com

ORANGE BROCCOLI STIR FRY

STIR-FRY INGREDIENTS

1 1/2 Tbsp cooking oil (I used extra virgin olive oil)

1 small onion, finely diced

1 lb to 1 1/4 lb chicken thighs, trimmed and cut into 1" pieces (optional)

Broccoli florets from 1-2 heads of broccoli

1-2 cups of chopped asparagus, bell pepper, or other vegetable - cut into 1" pieces

1 large carrot, sliced into matchsticks

MARINADE INGREDIENTS

1/4 cup cold water

1/2 Tbsp corn starch

1/2 Tbsp grated orange zest (zest from 1/2 orange)

1/2 cup freshly squeezed orange juice (from the same orange)

4 Tbsp soy sauce

2 tsp sesame oil

1 Tbsp fresh ginger, grated

3 garlic cloves, finely minced

2 Tbsp honey

REMAINING INGREDIENTS

1/2 cup nuts (such as slivered almonds, toasted sesame seeds, or cashews)

6 cups of hot cooked rice

DIRECTIONS:

In a bowl, whisk together the 1/4 cup cold water and 1/2 Tbsp starch, then whisk the rest of the marinade ingredients.  If using chicken in the recipe, add 1/4 of the marinade to the prepared meat.  Stir and let it marinate while preparing the rest of your veggies.  Heat a large wok or heavy-bottomed saute pan over high heat.  Add 1/2 cup water.  As soon as it boils, add broccoli, carrot and other veggies.  Cover and let it steam cook for 2 minutes over high heat until veggies are crisp tender and brightly colored.  Remove veggies to a bowl then rinse and dry your pan.  Again, heat the pan over high heat and stir in 1 1/2 tbsp oil.  Add diced onion and saute 1 minute, stirring constantly.  Add the marinated chicken to the hot skillet in a single layer.  Let the chicken sit untouched for 2 minutes until browned, then stir to brown the other side.  Once chicken is almost cooked, add the reserved marinade and simmer 3 minutes or until sauce thickens.  Stir in the vegetables and continue to cook another minute.  Chicken should be fully cooked.  Sprinkle with nuts or seeds of your choice and serve over hot rice.

Recipe from natashaskitchen.com

SIMPLE AND DELICIOUS BEET GREENS

Ingredients
1 bunch beet greens, stems removed (optional:  also use stems, chopped and cooked a few minutes before adding greens).
1 tablespoon extra virgin olive oil
2 cloves garlic
1/4 tsp red pepper flakes
salt to taste
Freshly ground black pepper to taste
2 lemons, quartered

Directions
Bring a large pot of lightly salted water to a boil.  Add the beet greens, and cook uncovered until tender, about 2 minutes.  Drain in a colander, then immediately immerse in ice water for several minutes to stop the cooking process.  Once the greens are cold, drain well, and coarsely chop.

Heat the olive oil in a large skillet over medium heat.  Stir in the garlic and red pepper flakes; cook and stir until fragrant, about 1 minute.  Stir in the greens until oil and garlic is evenly distributed.  Season with salt and pepper.  Cook just until greens are hot; serve with lemon wedges.

*suggestion:  Sprinkle with cheese before serving!

Recipe modified from allrecipes.com

BEET AND SPINACH COUSCOUS

Prep time:  30 minutes
Serves:  4

Ingredients
1 tablespoon olive oil
2 tablespoons shallots or green onions, chopped
1 1/2 cups fresh beets, thinly sliced
1 cup couscous, uncooked
1 1/4 cups water
1/4 tsp salt
1 cup spinach leaves or beet greens

Heat olive oil in a skillet over medium-high heat.  Add shallots and beets.  Cook for about 5 minutes.  Stir in couscous and cook for another minute.  Add water and salt.  Let simmer for 10 to 15 minutes or until couscous is cooked and looks swollen.  Remove from heat, stirring gently until greens wilt.  Serve warm.

Adapted from fruitsandveggiesmorematters.org