Citrus: Enjoy the Delicious Taste of Orange in Your Meals with Easy Fruit Recipes [2 ed.] 9798374170207

Table of contents :
Table of Contents
Tropical Vegetarian Papaya Soup
Homemade Citrus Soda
Caribbean Spicy Mango Papaya Salsa
Avocado Papaya Salsa
Jamaican Fish Platter
Papaya Salad Mexican City Style
Hawaiian Style Mahi Mahi
Orange Red Apple Papaya Juice
Shrimp and Fruit Lunch Wraps
Saint Kitts Breakfast
Kiwi Salsa
Mexican Papaya Water
Tuna and Papaya Chutney
African Inspired Papayas Deep Fried
Tropical Papaya and Ginger Pudding
Feta, Chicken, and Rosemary
Easy White Sauce
Dolmas
Classical Hummus I
Pasta from Athens
Classical Hummus II
Mediterranean Pasta
Classical Hummus III
Easy Greek Style Chicken Breasts
Baked Greek Potatoes
Artisan Orzo from Greece
Easiest Greek Chicken
Parsley Pasta Salad
Orzo Salad II
Easy Avocado Honey Salad
Avocado Salad Dressing
The Best Avocado Gazpacho
Crab and Avocados
Maria’s Gazpacho
Avocado Bisque
Mediterranean Avocados
Curry Avocado Salad Dressing III
American Apple Pie
Apple Cobbler
Apple Cake in Old-English Style
Citrus Glaze for Holiday Meat Roasting
Moroccan Salmon Cake
Autumn Apple Salad
Peppers, Cucumbers, and Olives Couscous
Mandarin Chicken
Creamy Mushrooms and Onions Chicken
Instant Lemon and Parsley Brown Rice
Yogurt, Parmesan, Basil, Turkey Panini
Chicken, Cucumbers, and Parsley Couscous
Seattle Salad
Chicken, Crab & Veggie Spring Rolls
Spicy Beef Spring Rolls
Pumpkin Egg Rolls with Creamy Filling
Steamed Tempeh & Veggie Spring Rolls
Avocado and Garlic Gazpacho
Southern Gazpacho
Sunrise Gazpacho
Garlic Scallop Casserole
Northern Maine Crab Hot Dogs
Lemony Paprika Lobster
Classical Cape Cop Macaroni Bake

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Citrus Taste the Difference From Citrus With Over 50 Delicious Citrus Recipes

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Table of Contents Tropical Vegetarian Papaya Soup 7 Homemade Citrus Soda 10 Caribbean Spicy Mango Papaya Salsa 11 Avocado Papaya Salsa 12 Jamaican Fish Platter 13 Papaya Salad Mexican City Style 16 Hawaiian Style Mahi Mahi 17 Orange Red Apple Papaya Juice 18 Shrimp and Fruit Lunch Wraps 19 Saint Kitts Breakfast 22 Kiwi Salsa 23 Mexican Papaya Water 24 Tuna and Papaya Chutney 25 African Inspired Papayas Deep Fried 28 Tropical Papaya and Ginger Pudding 29 Feta, Chicken, and Rosemary 30 Easy White Sauce 31 Dolmas 34 Classical Hummus I 35 Pasta from Athens 36 Classical Hummus II 37 Mediterranean Pasta 38

Classical Hummus III 39 Easy Greek Style Chicken Breasts 40 Baked Greek Potatoes 41 Artisan Orzo from Greece 44 Easiest Greek Chicken 45 Parsley Pasta Salad 46 Orzo Salad II 47 Easy Avocado Honey Salad 48 Avocado Salad Dressing 49 The Best Avocado Gazpacho 50 Crab and Avocados 51 Maria’s Gazpacho 54 Avocado Bisque 55 Mediterranean Avocados 56 Curry Avocado Salad Dressing III 57 American Apple Pie 58 Apple Cobbler 59 Apple Cake in Old-English Style 61 Citrus Glaze for Holiday Meat Roasting 64 Moroccan Salmon Cake 65 Autumn Apple Salad 66 Peppers, Cucumbers, and Olives Couscous 67 Mandarin Chicken 68 Creamy Mushrooms and Onions Chicken 69

Instant Lemon and Parsley Brown Rice 70 Yogurt, Parmesan, Basil, Turkey Panini 71 Chicken, Cucumbers, and Parsley Couscous 74 Seattle Salad 75 Chicken, Crab & Veggie Spring Rolls 76 Spicy Beef Spring Rolls 77 Pumpkin Egg Rolls with Creamy Filling 78 Steamed Tempeh & Veggie Spring Rolls 79 Avocado and Garlic Gazpacho 80 Southern Gazpacho 81 Sunrise Gazpacho 84 Garlic Scallop Casserole 85 Northern Maine Crab Hot Dogs 86 Lemony Paprika Lobster 87 Classical Cape Cop Macaroni Bake 88

Tropical

Vegetarian Papaya Soup

Prep Time: 20 mins Total Time: 55 mins Servings per Recipe: 4 Calories 221 kcal Fat 13.8 g Carbohydrates 16.7g Protein 11.5 g Cholesterol 0 mg Sodium 330 mg

Ingredients 2 tbsp coconut oil 1 small onion, chopped 3/4 C. red bell pepper, chopped 6 fresh chives, chopped 3 cloves garlic, minced 1 tbsp chopped fresh rosemary 3 fresh sage leaves, chopped 2 tsp thinly sliced fresh ginger 1 small hot chili pepper (optional) 1 (14 oz.) package firm tofu, drained and cut into 3/4-inch cubes

salt to taste 2 tbsp vegetarian Worcestershire sauce 1/2 tsp lime juice 6 C. water 3 cubes vegetable bouillon 1 small green papaya, peeled and cut into chunks 1 bunch fresh spinach, trimmed 1 tbsp fried onions

Directions 1. In a soup pan, melt the coconut oil on medium heat and sauté the onion, red bell pepper, chives, garlic, rosemary, sage, ginger and chili pepper for about 1 minute. 2. Add the tofu and cook for about 6 minutes, stirring after every 2 minutes. 3. Stir in the salt, Worcestershire sauce and lime juice. 4. In a bowl, add the water and bouillon and mix till dissolved. 5. Place the bouillon mixture over the tofu mixture and bring to a simmer. 6. Add the papaya and simmer, covered loosely for about 20 minutes. 7. Remove from the heat and immediately, stir in the spinach. 8. Keep aside, covered for about 2-3 minutes. 9. Serve the soup hot with a topping of the fried onions.

Tropical Vegetarian Papaya Soup

7

HOMEMADE

Citrus Soda

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 12 Calories 168 kcal Fat 0.1 g Carbohydrates 42.1g Protein 0.2 g Cholesterol 0 mg Sodium 19 mg

Ingredients 1 (32 fluid oz.) bottle apple juice, chilled 1 (12 fluid oz.) can frozen cranberry juice concentrate 1 C. orange juice

1 1/2 liters ginger ale 1 apple,

Directions 1. In a large punch bowl, add the apple juice, orange juice and cranberry juice concentrate and stir till dissolved completely. 2. Slowly, pour the ginger ale on top. 3. Cut the apple thinly in vertical slices. 4. Place the apple slices on the top in the punch bowl.

10

Homemade Citrus Soda

Caribbean

Spicy Mango Papaya Salsa

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 4 Calories 35 kcal Fat 0.2 g Carbohydrates 9g Protein 0.7 g Cholesterol 0 mg Sodium 2 mg

Ingredients 1/2 small ripe mango, peeled and cubed 1/2 small papaya, peeled, seeded and cubed 1/2 small onion, diced 1 clove garlic, minced 1 fresh jalapeno pepper, seeded and diced 1/4 red bell pepper, diced

1/4 orange bell pepper, diced 1 lime, juiced salt and freshly ground black pepper to taste

Directions 1. In a large bowl, mix together the mango, papaya, onion, garlic, jalapeño pepper, bell peppers, lime juice, salt and pepper. 2. Serve immediately.

Caribbean Spicy Mango Papaya Salsa

11

AVOCADO

Papaya Salsa

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 8 Calories 77 kcal Fat 3.9 g Carbohydrates 11g Protein 1.1 g Cholesterol 0 mg Sodium 5 mg

Ingredients 1 mango - peeled, seeded and diced 1 papaya - peeled, seeded and diced 1 large red bell pepper, seeded and diced 1 avocado - peeled, pitted and diced 1/2 sweet onion, peeled and diced

2 tbsp chopped fresh cilantro 2 tbsp balsamic vinegar salt and pepper to taste

Directions 1. In a bowl, mix together the mango, papaya, red bell pepper, avocado, sweet onion, cilantro, balsamic vinegar, salt and pepper. 2. Refrigerate, covered to chill for at least 30 minutes before serving.

12

Avocado Papaya Salsa

Jamaican

Fish Platter

Prep Time: 25 mins Total Time: 40 mins Servings per Recipe: 3 Calories 282 kcal Fat 16.8 g Carbohydrates 10.4g Protein 22.8 g Cholesterol 92 mg Sodium 130 mg

Ingredients 2 tbsp olive oil 1 tbsp minced fresh garlic 1 tbsp chopped onion 1/2 red bell pepper, diced 1 C. papaya - peeled, seeded and cubed 1 habanero pepper, seeded and chopped (wear gloves) 1 tsp cornstarch 1 tbsp water

2 tbsp lime juice 1 tbsp lime juice 1 tbsp melted butter 3 (4 oz.) fillets Mahi Mahi 3 tbsp sliced almonds 1 pinch salt

Directions 1. Set the broiler of your oven and arrange oven rack about 6-inches from the heating element. 2. In a pan, heat the olive oil on medium heat and sauté the garlic and onion for about 2 minutes. 3. Add the red bell pepper, papaya, and habanero pepper and cook for a few minutes more. 4. In a bowl, mix together the cornstarch, water and 2 tbsp of lime juice. 5. Add the cornstarch mixture into the papaya sauce and cook, stirring continuously till thickened. 6. Keep the sauce warm over very low heat. 7. In a small bowl, mix together 1 tbsp of the lime juice and melted butter. 8. Coat the Mahi Mahi fillets with the melted butter mixture. 9. Cook under the broiler for about 4 minutes per side. 10. Sprinkle the almonds over the fish and cook under the broiler for about 2 minutes more. 11. Season with the salt and serve with the papaya sauce. Jamaican Fish Platter

13

PAPAYA

Salad Mexican City Style

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 6 Calories 168 kcal Fat 5.1 g Carbohydrates 26.9g Protein 6.4 g Cholesterol 0 mg Sodium 313 mg

Ingredients Dressing: 1/4 C. chopped fresh cilantro 3 cloves garlic, minced, or more to taste 2 limes, juiced 2 tbsp olive oil 1 tbsp brown sugar 1 pinch chili powder salt to taste

Salad: 1 green papaya, peeled and shredded 2 C. cold cooked black beans 1 C. cold cooked corn 1 red bell pepper, cut into small dice

Directions 1. In a blender, add the cilantro, garlic, lime juice, olive oil, brown sugar, chili powder and salt and pulse till smooth. 2. In a large bowl, mix together the shredded papaya, black beans, corn and red bell pepper. 3. Add the dressing and toss to coat. 4. With a plastic wrap, cover the bowl and refrigerate for at least 30 minutes.

16

Papaya Salad Mexican City Style

Hawaiian Style Mahi Mahi

Prep Time: 35 mins Total Time: 1 hr 20 mins Servings per Recipe: 6 Calories 465 kcal Fat 25.1 g Carbohydrates 23.8g Protein 36.1 g Cholesterol 168 mg Sodium 1105 mg

Ingredients 2 oz. macadamia nuts 4 oz. plain bread crumbs 6 (6 oz.) Mahi Mahi fillets 4 oz. butter 2 oz. shallots, diced 4 C. chicken stock 4 oz. pineapple, rough chopped

4 oz. papaya, rough chopped 4 oz. mango, rough chopped 1 tbsp shredded coconut 2 habanero peppers, seeded salt and pepper to taste white sugar to taste

Directions 1. In a food processor, add the macadamia nuts and breadcrumbs and pulse till finely ground. 2. Transfer the nut mixture into a shallow plate. 3. Coat the fish fillets with the nut mixture evenly. 4. In a large skillet, melt the butter on medium heat and fry the fillets till golden brown from both sides. 5. Transfer the fillets into a baking dish. 6. In the same skillet, add the shallots and cook till translucent. 7. Stir in the chicken stock, pineapple, papaya, mango, coconut, habanero peppers, salt, pepper and sugar and simmer for about 30 minutes. 8. Set your oven to 375 degrees F. 9. Strain the sauce and remove the peppers, fruit and shallots. 10. Reserve the sauce in a pan on low heat. 11. Cook the fish fillets in the oven for about 10 minutes. 12. Remove fish from the oven and lightly coat with the sauce before serving. Hawaiian Style Mahi Mahi

17

ORANGE

Red Apple Papaya Juice

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 2 Calories 218 kcal Fat 0.7 g Carbohydrates 55.6g Protein 3.1 g Cholesterol 0 mg Sodium 28 mg

Ingredients 4 tangerines 1 large red apple 1 large carrot 1/2 papaya, peeled and pitted

2 slices half-inch thick pineapple, skin removed

Directions 1. 2. 3. 4.

18

Peel the zest off of the tangerines, leaving the yellow pith. Cut the apple into quarters, removing the stem and blossom end. Cut the top off of the carrot. In a juice machine, add all the Ingredients and process according to manufacturer's directions.

Orange Red Apple Papaya Juice

Shrimp

and Fruit Lunch Wraps

Prep Time: 5 mins Total Time: 5 mins Servings per Recipe: 6 Calories 69.9 Fat 0.8g Cholesterol 79.7mg Sodium 424.1mg Carbohydrates 6.5g Protein 9.4g

Ingredients 1/3 C. lime juice 1 tsp balsamic vinegar 1/4 C. chopped fresh Thai basil 1/4 C. chopped green onion 2 cloves garlic, finely minced 1 pickled jalapeno pepper, minced 1/2 tsp brown sugar 1 small papaya, peeled and cubed

1/2 lb cooked and shelled small baby shrimp fish sauce, to taste 24 butter lettuce leaves

Directions 1. In a non-reactive bowl, mix together the lime juice, balsamic vinegar, basil, green onion, garlic, jalapeño and brown sugar. 2. Stir in the cubed papaya, shrimp and fish sauce. 3. In a shallow dish, place the shrimp mixture and arrange the butter lettuce leaves around it. 4. Use the lettuce leaves to scoop up the papaya mixture and hold to eat.

Shrimp and Fruit Lunch Wraps

19

SAINT KITTS

Breakfast

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 2 Calories 367 kcal Fat 13.5 g Carbohydrates 55.6g Protein 6.4 g Cholesterol 0 mg Sodium 40 mg

Ingredients 1 large fresh papaya 1 1/2 bananas, sliced, divided 8 oz. frozen acai pulp 3 fluid oz. orange juice

1/2 C. granola

Directions 1. 2. 3. 4.

22

Halve and remove the seeds of the papaya. Scoop out a little extra flesh to create a bowl shape. In a blender, add 1 banana, acai pulp and orange juice and pulse till smooth. Divide the mixture into papaya bowls evenly and serve with a topping of the granola and remaining 1/2 of banana.

Saint Kitts Breakfast

Kiwi

Prep Time: 30 mins

Salsa

Total Time: 30 mins Servings per Recipe: 12 Calories 96.4 Fat 3.4g Cholesterol 7.6mg Sodium 136.3mg5 Carbohydrates 14.8g Protein 1.8g

Ingredients 2 mangoes 2 papayas 2 kiwi fruits 1 bunch cilantro

1 serrano chili 1 1/2 tbsp lime juice 1 dash salt

Directions 1. 2. 3. 4.

Peel the fruit. In a large bowl, chop the mangoes, papayas, kiwis, cilantro and Serrano chili roughly. Add a dash of the salt and lime juice and toss to coat. Serve with a garnishing of the cilantro.

Kiwi Salsa

23

MEXICAN

Papaya Water

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 4 Calories 81.8 Fat 0.1g Cholesterol 0.0mg Sodium 10.9mg0 Carbohydrates 21.0g Protein 0.3g

Ingredients 2 C. very ripe papayas, seeded, peeled, coarsely chopped 4 tbsp sugar 2 tbsp lime juice

2 3/4 C. water

Directions 1. 2. 3. 4. 5. 6.

24

In a blender, add the papaya, sugar and lime juice and pulse till smooth. Add the papaya mixture into the water and mix. Through a fine strainer, strain the mixture into a large jar, rubbing finely. Discard the pulp. Fill a tall glass with the ice cubes and pour the agua fresca on top. Serve with a garnishing of the matching fruit slices.

Mexican Papaya Water

Tuna

and Papaya Chutney

Prep Time: 20 mins Total Time: 25 mins Servings per Recipe: 6 Calories 69.9 Fat 0.8g Cholesterol 79.7mg Sodium 424.1mg Carbohydrates 6.5g Protein 9.4g

Ingredients PESTO 1 C. chopped fresh cilantro 3 garlic cloves 5 tbsp olive oil 2 tbsp finely chopped gingerroot 2 tbsp chopped scallions 2 tbsp toasted pine nuts salt CHUTNEY 1 C. diced ripe papaya 1 tbsp chopped mint leaf

FISH 2 tbsp olive oil 12 (1 1/2 oz.) medallions fresh tuna filets salt, and white pepper

Directions 1. In a food processor, add all the Ingredients and pulse for a few seconds till well mixed but not pureed. 2. Transfer the pesto into a bowl and keep aside at room temperature. 3. For chutney in a bowl, mix together the papaya and mint and keep aside at room temperature. 4. Season the tuna with the salt and white pepper evenly. 5. In a large skillet, heat the olive oil on medium heat and stir fry the tuna fillets for about 1 minute per side. 6. Place the tuna on hot plates and top with a spoonful of the pesto. 7. Serve immediately alongside the papaya chutney.

Tuna and Papaya Chutney

25

AFRICAN INSPIRED

Papayas Deep Fried

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 410.2 Fat 5.2g Cholesterol 10.6mg Sodium 73.2mg3 Carbohydrates 87.6g Protein 7.5g

Ingredients vegetable oil, for frying DUSTING MIXTURE 1 1/2 tsp ground cinnamon 1/4 tsp ground cardamom 1/4 C. sugar BATTER 1 C. cake flour salt, a pinch 1 tbsp sugar 1/2 C. whole milk

1 tbsp unsalted butter, melted 2 egg whites FRUIT 2 ripe papayas, peeled, seeded and cut into chunks 1 1/2 tsp ground cardamom vanilla ice cream, for serving

Directions 1. 2. 3. 4. 5. 6. 7. 8.

In a pan, heat 2-inches deep vegetable oil to 350 degrees F. In a small bowl, mix together the cinnamon, cardamom and sugar and keep aside. In a large bowl, mix together the flour, salt and sugar. In another bowl, add the milk and melted butter and beat to combine. Add the milk mixture into the flour mixture and beat till smooth. In another small bowl, add the egg whites and beat till the stiff peaks form. Gently, fold the whipped egg whites into the flour mixture. Sprinkle the cardamom over the papaya chunks evenly and dip each chunk into the flour mixture. 9. Add the papaya chunks in batches in the hot oil and fry till crisp and golden. 10. Transfer the fried papaya chunks onto the paper towels lined plate to drain. 11. Immediately, dust the chunks with the cinnamon sugar mixture. 12. Serve the fried papaya chunks with the vanilla ice cream. 28

African Inspired Papayas Deep Fried

Tropical Papaya

and Ginger Pudding

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 8 Calories 258.1 Fat 5.2g Cholesterol 10.6mg Sodium 73.2mg3 Carbohydrates 87.6g Protein 7.5g

Ingredients 2 C. water 1 C. arborio rice 1 pinch salt 2 C. milk 1/4-1/2 C. sugar 1 tsp cinnamon 1 tbsp grated fresh ginger

1/2 C. raisins 1 C. dried shredded coconut 1 C. fresh papaya, diced

Directions 1. 2. 3. 4.

In a pan, add the water and bring to a boil. Add the rice and salt and reduce the heat to low. Cook for about 15 minutes. Add the milk and cook, uncovered till about 1/2 of the milk is absorbed, stirring occasionally. 5. Stir in 1/4 C. of the sugar, cinnamon, ginger and raisins and cook till the milk is absorbed. 6. Stir in the coconut and gently fold in the papaya. 7. Serve warm or cold.

Tropical Papaya and Ginger Pudding

29

FETA, CHICKEN,

and Rosemary (Greek Style Kebabs)

Prep Time: 30 mins Total Time: 3 hrs 45 mins Servings per Recipe: 4 Calories 243 kcal Fat 7.5 g Carbohydrates 12.3g Protein 31 g Cholesterol 85 mg Sodium 632 mg

Ingredients 1 (8 oz.) container fat-free plain yogurt 1/3 C. crumbled feta cheese with basil and sun-dried tomatoes 1/2 tsp lemon zest 2 tbsps fresh lemon juice 2 tsps dried oregano 1/2 tsp salt 1/4 tsp ground black pepper 1/4 tsp crushed dried rosemary 1 lb. skinless, boneless chicken breast

halves - cut into 1 inch pieces 1 large red onion, cut into wedges 1 large green bell pepper, cut into 1 1/2 inch pieces

Directions 1. Get a bowl, combine: rosemary, yogurt, pepper, feta, salt, lemon zest, oregano, and lemon juice. 2. Stir the contents until smooth then add in your chicken and stir everything again. 3. Now place a covering of plastic around the bowl and putting everything in the fridge for 4 hrs. 4. Get your grill hot and oil its grate. 5. Stake your bell peppers, chicken, and onions onto skewers to form kebobs. 6. Cook the kebobs on the grill until the chicken is fully done. 7. Enjoy.

30

Feta, Chicken, and Rosemary

Easy

White Sauce (Tzatziki)

Prep Time: 15 mins Total Time: 3 hrs 25 mins Servings per Recipe: 12 Calories 49 kcal Fat 3.4 g Carbohydrates 2.5g Protein < 2.2 g Cholesterol 8 mg Sodium 120 mg

Ingredients 1 large English cucumber, peeled and grated 1/2 tsp salt 2 C. Greek yogurt 4 cloves garlic, minced 1 pinch cayenne pepper, or to taste 1/2 lemon, juiced

2 tbsps chopped fresh dill 1 tbsp chopped fresh mint salt and ground black pepper to taste 1 sprig fresh dill for garnish 1 pinch cayenne pepper for garnish

Directions 1. 2. 3. 4.

Get a bowl, combine: cucumbers with half a tsp of salt. Let this sit for 15 mins. Now squeeze the cucumbers in some paper towel to get rid all of the liquids. Get a 2nd bowl for your yogurt and add in the squeezed cucumbers as well as: lemon, mint, black pepper, cayenne, salt, dill, and garlic. 5. Place a covering of plastic around the bowl and put it all in the fridge for 5 hrs. 6. Top the mix with some cayenne and more dill before serving. 7. Enjoy with toasted pita.

Easy White Sauce

31

DOLMAS

(Stuffed Grape Leaves)

Prep Time: 40 mins Total Time: 1 hr 40 mins Servings per Recipe: 12 Calories 303 kcal Fat 18.7 g Carbohydrates 30.9g Protein 3.6 g Cholesterol 0 mg Sodium 573 mg

Ingredients 2 C. uncooked long-grain white rice 1 large onion, chopped 1/2 C. chopped fresh dill 1/2 C. chopped fresh mint leaves 2 quarts chicken broth 3/4 C. fresh lemon juice, divided

60 grape leaves, drained and rinsed hot water as needed 1 C. olive oil

Directions 1. Stir fry the following for 7 mins: onions, rice, and dill. 2. Now add in half of the broth and cook the mix for 17 mins with low level heat and a gentle boil. 3. Add in half of the lemon juice and shut the heat. 4. Layer 1 tsp of rice mix into the center of one grape leaf. 5. Now roll this leaf into the shape of a burrito. 6. Continue for all of your rice mix and then place all of the rolls into a big pot. 7. Top everything in the pot with olive oil, broth, and lemon juice. 8. Now place a lid on the pot and cook the mix for 65 mins with a low level of heat. 9. You want to avoid boiling this mix. 10. Shut the heat and let the rolls sit for 40 mins before layering them in a casserole dish to serve. 11. Enjoy.

34

Dolmas

Classical

Hummus I

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 16 Calories 77 kcal Fat 4.3 g Carbohydrates 8.1g Protein 2.6 g Cholesterol 0 mg Sodium 236 mg

Ingredients 2 C. canned garbanzo beans, drained 1/3 C. tahini 1/4 C. lemon juice 1 tsp salt 2 cloves garlic, halved 1 tbsp olive oil

1 pinch paprika 1 tsp minced fresh parsley

Directions 1. Blend the following in a food processer until paste-like: garlic, garbanzos, salt, tahini, and lemon juice. 2. Add this to a bowl with olive oil, paprika, and parsley. 3. Enjoy.

Classical Hummus I

35

PASTA

from Athens

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 6 Calories 488 kcal Fat 11.4 g Carbohydrates 70g Protein 32.6 g Cholesterol 55 mg Sodium 444 mg

Ingredients 1 (16 oz.) package linguine pasta 1/2 C. chopped red onion 1 tbsp olive oil 2 cloves garlic, crushed 1 lb. skinless, boneless chicken breast meat - cut into bite-size pieces 1 (14 oz.) can marinated artichoke hearts, drained and chopped 1 large tomato, chopped

1/2 C. crumbled feta cheese 3 tbsps chopped fresh parsley 2 tbsps lemon juice 2 tsps dried oregano salt and pepper to taste 2 lemons, wedged, for garnish

Directions 1. Cook your pasta in water and salt for 9 mins then remove all the liquids. 2. Stir fry your garlic and onions in olive oil for 4 mins then add in the chicken and cook the mix until the chicken is fully done. 3. Now set the heat to low and add the following: pasta, artichokes, oregano, tomato, lemon juice, feta, and parsley. 4. Simmer this mix for 5 mins then shut the heat and add in pepper, salt, and lemon wedges. 5. Enjoy.

36

Pasta from Athens

Classical

Hummus II (Red)

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 8 Calories 64 kcal Fat 2.2 g Carbohydrates 9.6g Protein 2.5 g Cholesterol 0 mg Sodium 370 mg

Ingredients 1 (15 oz.) can garbanzo beans, drained 1 (4 oz.) jar roasted red peppers 3 tbsps lemon juice 1 1/2 tbsps tahini 1 clove garlic, minced 1/2 tsp ground cumin

1/2 tsp cayenne pepper 1/4 tsp salt 1 tbsp chopped fresh parsley

Directions 1. Blend the following until smooth: salt, chickpeas, cayenne, red peppers, cumin, lemon juice, garlic, and tahini. 2. Add everything to a bowl and place a covering of plastic over it. 3. Now place it all in the fridge for 60 mins. 4. Before serving the mix top the hummus with parsley. 5. Enjoy.

Classical Hummus II

37

MEDITERRANEAN

Pasta

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 4 Calories 685 kcal Fat 13.2 g Carbohydrates 96.2g Protein 47 g Cholesterol 94 mg Sodium 826 mg

Ingredients 1 (16 oz.) package penne pasta 1 1/2 tbsps butter 1/2 C. chopped red onion 2 cloves garlic, minced 1 lb. skinless, boneless chicken breast halves - cut into bite-size pieces 1 (14 oz.) can artichoke hearts in water 1 tomato, chopped 1/2 C. crumbled feta cheese

3 tbsps chopped fresh parsley 2 tbsps lemon juice 1 tsp dried oregano salt to taste ground black pepper to taste

Directions 1. Boil your pasta in water and salt for 9 mins then remove all the liquids. 2. At the same time, stir fry your garlic and onions in butter for 4 mins, then combine in the chicken, and cook everything for 9 more mins. 3. Set the heat to a low level and add in your artichokes after chopping them and discarding their liquids. 4. Cook this mix for 3 more mins before adding in: pasta, tomatoes, oregano, feta, lemon juice, and the fresh parsley. 5. Cook everything for 4 mins to get it all hot. Then add in your pepper and salt after shutting the heat. 6. Enjoy.

38

Mediterranean Pasta

Classical

Hummus III (Black Bean)

Prep Time: 5 mins Total Time: 5 mins Servings per Recipe: 8 Calories 81 kcal Fat 3.1 g Carbohydrates 10.3g Protein 3.9 g Cholesterol 0 mg Sodium 427 mg

Ingredients 1 clove garlic 1 (15 oz.) can black beans; drain and reserve liquid 2 tbsps lemon juice 1 1/2 tbsps tahini 3/4 tsp ground cumin

1/2 tsp salt 1/4 tsp cayenne pepper 1/4 tsp paprika 10 Greek olives

Directions 1. Blend your garlic in a blender with a few pulses to mince it then add in: half of your cayenne, black beans, salt, 2 tbsps of black bean juice, half tsp cumin, tahini, and lemon juice. 2. Blend this mix until it has the consistency of hummus. 3. Add everything to a bowl and top it all with olives and paprika. 4. Enjoy.

Classical Hummus III

39

EASY

Greek Style Chicken Breasts

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 6 Calories 239 kcal Fat 10.2 g Carbohydrates 4.8g Protein 31 g Cholesterol 85 mg Sodium 686 mg

Ingredients 2 tbsps all-purpose flour, divided 1/2 tsp salt 1/4 tsp black pepper 1/4 lb. feta cheese, crumbled 1 tbsp fresh lemon juice 1 tsp dried oregano 6 boneless, skinless chicken breast halves, flatten to 1/2 thickness 2 tbsps olive oil

1 1/2 C. water 1 cube chicken bouillon, crumbled 2 C. loosely packed torn fresh spinach leaves 1 ripe tomato, chopped

Directions 1. 2. 3. 4. 5. 6. 7. 8. 9.

40

Get a bowl, mix: oregano, cheese, and lemon juice. Get a 2nd bowl, combine: bouillon, 1 C. of water, and flour. Dredge you chicken in a mix of pepper, salt, and flour. Then fold each piece and stake a toothpick through each one. Sear the chicken in oil for 3 mins per side. Then top the chicken with the contents of the 2nd bowl. Cook everything for 1 more min before adding tomatoes and spinach. Get everything boiling and then place a lid on the pot. Set the heat to low and let it all cook for 12 mins. Enjoy.

Easy Greek Style Chicken Breasts

Baked

Greek Potatoes

Prep Time: 20 mins Total Time: 2 hrs 20 mins Servings per Recipe: 4 Calories 418 kcal Fat 18.5 g Carbohydrates 58.6g Protein 7g Cholesterol < 1 mg Sodium < 596 mg

Ingredients 1/3 C. olive oil 1 1/2 C. water 2 cloves garlic, finely chopped 1/4 C. fresh lemon juice 1 tsp dried thyme 1 tsp dried rosemary

2 cubes chicken bouillon ground black pepper to taste 6 potatoes, peeled and quartered

Directions 1. Set your oven to 350 degrees before doing anything else. 2. Get a bowl, combine: pepper, olive oil, bouillon, water, rosemary, water, thyme, garlic, and lemon juice. 3. Layer the potatoes in a casserole dish and top everything with the lemon mix. 4. Place some foil around the dish and cook the contents in the oven for 90 mins. 5. Flip the potatoes every 30 mins while cooking. 6. Enjoy.

Baked Greek Potatoes

41

ARTISAN

Orzo from Greece

Prep Time: 1 hr 10 mins Total Time: 1 hr 20 mins Servings per Recipe: 6 Calories 348 kcal Fat 10.2 g Carbohydrates 53.2g Protein 13.9 g Cholesterol 22 mg Sodium 615 mg

Ingredients 1 1/2 C. uncooked orzo pasta 2 (6 oz.) cans marinated artichoke hearts, drained, liquid reserved 1 tomato, seeded and chopped 1 cucumber, seeded and chopped 1 red onion, chopped 1 C. crumbled feta cheese 1 (2 oz.) can black olives, drained 1/4 C. chopped fresh parsley

1 tbsp lemon juice 1/2 tsp dried oregano 1/2 tsp lemon pepper

Directions 1. Boil your pasta in water and salt for 9 mins then remove all the liquids. 2. Get a bowl, mix: lemon pepper, artichokes, oregano, lemon juice, tomatoes, pasta, parsley, cucumbers, olives, feta, and onions. 3. Stir the contents, place a covering on the bowl, and put everything in the fridge for 2 hrs. 4. Top the salad with the artichoke liquid and serve. 5. Enjoy.

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Artisan Orzo from Greece

Easiest

Prep Time: 10 mins

Greek Chicken

Total Time: 8 hrs 30 mins Servings per Recipe: 4 Calories 644 kcal Fat 57.6 g Carbohydrates 4g Protein 27.8 g Cholesterol 68 mg Sodium 660 mg

Ingredients 4 skinless, boneless chicken breast halves 1 C. extra virgin olive oil 1 lemon, juiced 2 tsps crushed garlic 1 tsp salt 1 1/2 tsps black pepper

1/3 tsp paprika

Directions 1. 2. 3. 4.

Slice a few incisions into your pieces of chicken before doing anything else. Now get a bowl, combine: paprika, olive oil, pepper, lemon juice, salt, and garlic. Now add in the chicken and place the contents in the fridge for 8 hrs. Grill your chicken until fully done with indirect heat on the side of the grill with the grilling grates oiled. 5. Enjoy.

Easiest Greek Chicken

45

PARSLEY

Pasta Salad

Prep Time: 15 mins Total Time: 2 hrs 30 mins Servings per Recipe: 8 Calories 486 kcal Fat 30.3 g Carbohydrates 35.7g Protein 19.8 g Cholesterol 196 mg Sodium 836 mg

Ingredients 2 (9 oz.) packages cheese tortellini 1/2 C. extra virgin olive oil 1/4 C. lemon juice 1/4 C. red wine vinegar 2 tbsps chopped fresh parsley 1 tsp dried oregano

1/2 tsp salt 6 eggs 1 lb. baby spinach leaves 1 C. crumbled feta cheese 1/2 C. slivered red onion

Directions 1. 2. 3. 4. 5. 6. 7. 8.

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Boil your pasta in water and salt for 9 mins then remove all the liquids. Get a bowl, mix: salt, olive oil, oregano, lemon juice, pasta, parsley, and vinegar. Stir the contents and then place everything in the fridge for 3 hrs. Get your eggs boiling in water, place a lid on the pot, and shut the heat. Let the eggs stand for 15 mins. Then peel, and cut them into quarters. Take out the bowl in the fridge and add in: onions, eggs, feta, and spinach. Stir everything before serving. Enjoy.

Parsley Pasta Salad

Orzo

Salad II

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 6 Calories 329 kcal Fat 19.6 g Carbohydrates 28.1g Protein 10.9 g Cholesterol 37 mg Sodium 614 mg

Ingredients 1 C. uncooked orzo pasta 1/4 C. pitted green olives 1 C. diced feta cheese 3 tbsps chopped fresh parsley 3 tbsps chopped fresh dill 1 ripe tomato, chopped

1/4 C. virgin olive oil 1/8 C. lemon juice salt and pepper to taste

Directions 1. 2. 3. 4. 5. 6. 7.

Cook your orzo in boiling water with salt for 9 mins. Then remove the liquid and run the pasta under cool water. Now get a bowl, combine: tomato, olive, dill, feta, parsley, and orzo. Get a 2nd bowl, mix: lemon juice pepper, salt, and oil. Combine both bowls and toss everything. Place the mix in the fridge until cold. Enjoy.

Orzo Salad II

47

EASY

Avocado Honey Salad

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 2 Calories 610 kcal Fat 50 g Carbohydrates 44g Protein 6.1 g Cholesterol 0 mg Sodium 23 mg

Ingredients 2 tbsps white sugar 2 tbsps olive oil 4 tsps honey 1 tbsp cider vinegar 1 tsp lemon juice 2 C. torn salad greens

1 avocado, peeled, pitted and sliced 10 strawberries, sliced 1/2 C. chopped pecans

Directions 1. Get a bowl, combine: lemon juice, sugar, vinegar, honey, and olive oil. Stir the mix until the sugar dissolves then place everything to the side. 2. Get a 2nd decorative bowl and add in your greens. 3. Add in your honey mix over the leaves and toss the salad to evenly coat the leaves with the dressing. 4. Lay your strawberries and avocado pieces on top of the greens and coat everything with the pecans. 5. Enjoy..

48

Easy Avocado Honey Salad

Avocado

Salad Dressing

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 12 Calories 153 kcal Fat 16.5 g Carbohydrates 1.9g Protein 0.4 g Cholesterol 0 mg Sodium 15 mg

Ingredients 1/2 C. avocado oil 1/4 C. olive oil 1/4 C. white vinegar 1 tsp lemon juice, or more to taste 1 tsp sesame oil, or more to taste 1 avocado, peeled, pitted, and coarsely

chopped 4 cloves garlic, diced 1 tsp ground cumin salt and ground black pepper to taste

Directions 1. Add the following to the bowl of a food processor: sesame oil, avocado oil, lemon juice, olive oil, and vinegar. 2. Pulse the mix for 3 mins then combine in the avocado and continue pulsing everything for 3 more mins before adding in the cumin and garlic. 3. Run the blender for about 2 more mins until you find the mix resembles a dressing. 4. Now add in some pepper and salt. 5. Place the dressing in a mason jar and place the lid on tightly. 6. Put the dressing in the fridge until it is cold then shake everything before serving over a salad. 7. Enjoy

Avocado Salad Dressing

49

THE BEST

Avocado Gazpacho

Prep Time: 20 mins Total Time: 1 hr 20 mins Servings per Recipe: 4 Calories 155 kcal Fat 7.9 g Carbohydrates 19.4g Protein 4g Cholesterol 0 mg Sodium 248 mg

Ingredients 2 C. shredded zucchini 1 onion, coarsely chopped 1 avocado, peeled, pitted, and coarsely chopped 1/2 C. canned garbanzo beans, drained 1/4 C. apple cider vinegar 1 jalapeno pepper, seeded and diced 2 tsps lemon juice

1 clove garlic, smashed 1/4 tsp salt, or more to taste 1/4 tsp ground black pepper, or more to taste

Directions 1. Get a bowl, mix: pepper, zucchini, salt, onions, garlic, avocado, lemon juice, garbanzo beans, jalapenos, and cider vinegar. 2. Stir the mix to evenly distribute the ingredients. Then place a covering of plastic on the bowl and put everything in the fridge for 60 mins. 3. Enjoy.

50

The Best Avocado Gazpacho

Crab

and Avocados

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 2 Calories 277 kcal Fat 23.3 g Carbohydrates 9.7g Protein 10.4 g Cholesterol 126 mg Sodium 476 mg

Ingredients 1 avocado, peeled, pitted, and sliced 1 hard-boiled egg 1/3 C. flaked cooked crabmeat 1 tsp mustard 1 tbsp mayonnaise 1/4 tsp lemon pepper seasoning

1/4 tsp garlic salt 1/4 tsp cayenne pepper 1/8 tsp curry powder

Directions 1. Get a bowl, mash: egg and avocado. 2. Now combine in: mustard, mayo, and crab. 3. Stir the mix until it is combined nicely then add in: the curry powder, lemon pepper mix, cayenne, and garlic salt. 4. Combine the spices in evenly then serve. 5. Enjoy.

Crab and Avocados

51

MARIA’S

Gazpacho

Prep Time: 30 mins Total Time: 3 hrs 30 mins Servings per Recipe: 8 Calories 287 kcal Fat 23.1 g Carbohydrates 21g Protein 4.5 g Cholesterol 0 mg Sodium 392 mg

Ingredients 2 1/2 C. tomato-vegetable juice cocktail 2 1/2 C. vegetable broth 3 large tomatoes, diced 3 large avocados, peeled, pitted, and cut into bite-sized pieces 1 C. diced cucumber 1 (8 oz.) can chopped tomatoes with juice 1/2 C. chopped green bell pepper 1/2 C. chopped red bell pepper

1/4 C. extra-virgin olive oil 3 green onions, thinly sliced 1 lemon, juiced, or more to taste 2 tbsps diced fresh cilantro 2 tbsps white wine vinegar 1 dash hot pepper sauce salt and ground black pepper to taste

Directions 1. Get a bowl, combine: black pepper, tomato-veggie juice, salt, veggie broth, hot sauce, tomatoes, canned tomatoes and their liquid, vinegar, bell peppers, cilantro, olive oil, cucumbers, avocados, lemon juice, and green onions. 2. Place a covering of plastic on the bowl and put everything in the fridge for 4 hrs. 3. Enjoy.

54

Maria’s Gazpacho

Avocado Bisque

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 12 Calories 124 kcal Fat 8.5 g Carbohydrates 6.3g Protein 7.1 g Cholesterol 42 mg Sodium 98 mg

Ingredients 3 avocados 1 (14.5 oz.) can chicken broth 2 C. milk 1 tsp lemon juice 2 tsps diced onion 1/2 lb cooked fresh shrimp

1/8 tsp salt 1/8 tsp ground black pepper

Directions 1. Get the following simmering while stirring: chopped onion, avocado, lemon juice, lemon juice, milk, and broth. 2. Once the mix is simmering add in the pepper, salt, and shrimp. 3. Now shut the heat and serve the dish. 4. Enjoy.

Avocado Bisque

55

MEDITERRANEAN

Avocados

Prep Time: 5 mins Total Time: 5 mins Servings per Recipe: 6 Calories 146 kcal Fat 11.9 g Carbohydrates 11.2g Protein 2.2 g Cholesterol 0 mg Sodium 607 mg

Ingredients 2 avocados, peeled, pitted and diced 2 tomatoes, diced 2 (2 oz.) cans chopped black olives 2 (4 oz.) cans diced green chilies

1 lemon, juiced salt and pepper to taste

Directions 1. 2. 3. 4.

56

Get a bowl, combine: chilies, avocados, olives, and tomatoes. Stir the mix until it is smooth then coat the mix with some freshly squeezed lemon juice. Now top everything with some pepper and salt. Enjoy.

Mediterranean Avocados

Curry

Avocado Salad Dressing III

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 8 Calories 115 kcal Fat 9.8 g Carbohydrates 6.7g Protein 1.8 g Cholesterol 12 mg Sodium 327 mg

Ingredients 1 large ripe avocado, peeled and diced 1 (8 oz.) container sour cream 1 (1 oz.) package French onion soup mix 2 cloves garlic, diced

1 tbsp curry powder 1 lemon, juiced

Directions 1. With a high speed blend the following: lemon juice, avocado, curry powder, sour cream, garlic, and soup mix. 2. Continue blending the mix until it is smooth then place everything into a mason jar. 3. Tightly seal the jar and place everything in the fridge until it is cold. 4. Enjoy.

Curry Avocado Salad Dressing III

57

AMERICAN

Apple Pie

Prep Time: 30 mins Total Time: 1 hr 15 mins Servings per Recipe: 8 Calories 278 kcal Fat 11.8 g Carbohydrates 43.5g Protein 1.6 g Cholesterol 31 mg Sodium 83 mg

Ingredients 4 C. thinly sliced apples 1/4 C. orange juice 3/4 C. all-purpose flour 1 C. white sugar 1/2 tsp ground cinnamon

1/4 tsp ground nutmeg 1 pinch salt 1/2 C. butter

Directions 1. Set your oven to 375 degrees F before doing anything else and lightly, grease a 9-inch pie dish. 2. Arrange the apple slices in the bottom of the prepared pie dish evenly and drizzle with the orange juice. 3. In a bowl, mix together the remaining ingredients except the butter. 4. With a pastry cutter, cut the butter in the flour mixture and mix till a coarse crumb forms. 5. Place the crumb mixture over the apple slices evenly and cook everything in the oven for about 45 minutes. 6. Serve warm.

58

American Apple Pie

Apple

Cobbler

Prep Time: 30 mins Total Time: 1 hr 10 mins Servings per Recipe: 15 Calories 294 kcal Fat 8g Carbohydrates 54.6g Protein 3.2 g Cholesterol 32 mg Sodium 164 mg

Ingredients 3 large Granny Smith apples, peeled and sliced 3/4 C. white sugar 2 tbsp ground cinnamon 1 tsp ground nutmeg 2 tbsp lemon juice 1/4 C. butter, softened 3/4 C. white sugar 1 egg 2 C. all-purpose flour

2 tsp baking powder 1/4 tsp salt 1/2 C. milk 2 C. fresh blueberries 2/3 C. white sugar 1/2 C. all-purpose flour 1 tsp ground cinnamon 1/3 C. cold butter

Directions 1. Set your oven to 375 degrees F before doing anything else and lightly, grease a 13x9inch baking dish. 2. In a bowl, add the apples, lemon juice, 3/4 C. of the sugar, 2 tbsp of the cinnamon and nutmeg and toss to coat well. 3. Refrigerate, covered till ready for serving. 4. In a bowl, add the softened butter and 3/4 C. of the sugar and beat till smooth and creamy. 5. Add the eggs and beat till well combined. 6. In another bowl, mix together 2 C. of the flour, baking powder and salt. 7. Add the egg mixture into the flour mixture and mix till well combined. 8. Fold in the blueberries. 9. In the bottom of the prepared baking dish, place the apple slices in a single layer and top with the blueberry mixture evenly. Apple Cobbler

59

10. In a third bowl, mix together the remaining flour, sugar and cinnamon. 11. With a pastry cutter, cut the butter and mix till a crumbly mixture forms. 12. Spread the mixture over the blueberry mixture evenly and cook everything in the oven for about 40-45 minutes.

60

Apple Cake

in Old-English Style

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 8 Calories 295 kcal Fat 6.4 g Carbohydrates 56.6g Protein 4.8 g Cholesterol 11 mg Sodium 419 mg

Ingredients 1 tbsp butter, melted 1 (1 lb.) loaf white bread, crusts trimmed 8 apples - peeled, cored and chopped 1/3 C. white sugar 1/2 tbsp ground cinnamon

1 tbsp lemon juice 2 tbsp butter, cubed nonstick cooking spray

Directions 1. Set your oven to 400 degrees F before doing anything else and grease a 9x5-inch loaf pan with melted butter. 2. Arrange the required bread slices in the bottom and the sides of the prepared loaf pan evenly. 3. In a bowl, mix together the remaining ingredients and place over the bread slices. 4. Cover the apple mixture with the remaining bread slices and drizzle with the cooking spray. 5. Cover with a sheet of foil and cook everything in the oven for about 35-40 minutes. 6. Remove everything from the oven and keep aside for about 15 minutes to cool.

Apple Cake in Old-English Style

61

CITRUS GLAZE

for Holiday Meat Roasting

Prep Time: 5 mins Total Time: 10 mins Servings per Recipe: 12 Calories 47 kcal Fat 0.1 g Carbohydrates 11.6g Protein 0.2 g Cholesterol 0 mg Sodium 18 mg

Ingredients 1 C. apple butter 1/2 C. orange juice 1 tbsp dried onion flakes

1 tbsp Worcestershire sauce

Directions 1. In a pan, add all the ingredients and simmer till thickened.

64

Citrus Glaze for Holiday Meat Roasting

Moroccan

Salmon Cake

Prep Time: 20 mins Total Time: 45 mins Servings per Recipe: 4 Calories 620 kcal Fat 46.4 g Carbohydrates 26.4g Protein 28.8 g Cholesterol 178 mg Sodium 950 mg

Ingredients Mayo Topping: 1/2 C. mayonnaise 1 clove garlic, crushed 1/8 tsp paprika Salmon Cake: 1/2 C. couscous 2/3 C. orange juice 1 (14.75 oz.) can red salmon, drained 1 (10 oz.) package frozen chopped spinach, thawed, drained and squeezed dry

2 egg yolks, beaten 2 cloves garlic, crushed 1 tsp ground cumin 1/2 tsp ground black pepper 1/2 tsp salt 3 tbsps olive oil

Directions 1. Get a bowl, mix: paprika, mayo, and garlic. 2. Boil your orange juice in a large pot, then add in your couscous. 3. Get the mix boiling again and then place a lid on the pot, shut the heat, and let the couscous stand for 7 mins. 4. Now stir your couscous after it has lost all of its heat. 5. Get a 2nd bowl, combine: salt, salmon, black pepper, spinach, cumin, egg yolks, and garlic. 6. Shape this mix into patties and then fry them in olive oil for 8 mins turning each at 4 mins. 7. When serving add a topping of mayo. 8. Enjoy.

Moroccan Salmon Cake

65

AUTUMN

Apple Salad

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 2 Calories 129 kcal Fat 0.3 g Carbohydrates 34.2g Protein 1.2 g Cholesterol 0 mg Sodium 197 mg

Ingredients 3 tbsp raisins 2 tart apples, peeled and shredded 1 C. shredded pumpkin

2 tsp lemon juice salt and pepper to taste

Directions 1. 2. 3. 4.

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In a bowl of hot water, soak the raisins and keep aside, covered for about 30 minutes. Drain well and transfer into a large bowl. Add the remaining ingredients and toss to coat well. Serve immediately.

Autumn Apple Salad

Peppers, Cucumbers, and Olives Couscous (Greek Style II)

Prep Time: 30 mins Total Time: 45 minsr Servings per Recipe: 20 Calories 159 kcal Fat 6.5 g Carbohydrates 21.4g Protein 5.7 g Cholesterol 10 mg Sodium 642 mg

Ingredients 3 (6 oz.) packages garlic and herb couscous mix 1 pint cherry tomatoes, cut in half 1 (5 oz.) jar pitted kalamata olives, halved 1 C. mixed bell peppers (green, red, yellow, orange), diced 1 cucumber, sliced and then halved

1/2 C. parsley, finely chopped 1 (8 oz.) package crumbled feta cheese 1/2 C. Greek vinaigrette salad dressing

Directions 1. Get your couscous boiling in water for 2 mins. Then place a lid on the pot, shut and heat, and it sit for 7 mins before stirring after it has cooled. 2. Place the couscous in a bowl, and combine in: cheese, tomatoes, parsley, olives, cucumber, and bell peppers. 3. Add in your Greek dressing and toss everything to coat evenly. 4. Feel free to add more dressing if you like. 5. Enjoy.

Peppers, Cucumbers, and Olives Couscous

67

MANDARIN

Chicken

Prep Time: 5 mins Total Time: 1 hr 35 mins Servings per Recipe: 8 Calories 180 kcal Fat 9.9 g Carbohydrates 5.7g Protein 16.4 g Cholesterol 59 mg Sodium 475 mg

Ingredients 1 C. orange juice 1 tbsp soy sauce 1 (1 oz.) envelope dry onion soup mix

1/2 tsp garlic powder, or to taste 8 chicken thighs

Directions 1. 2. 3. 4. 5. 6. 7.

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Set your oven to 350 degrees before doing anything else. Get a bowl, combine: garlic powder, orange juice, onion soup, and soy sauce. Clean your chicken under fresh cold water then enter them into a casserole dish. Top the chicken pieces with the onion soup mix. Now cook everything in the oven for 90 mins. Baste the chicken every 20 mins. Enjoy.

Mandarin Chicken

Creamy Mushrooms

and Onions Chicken

Prep Time: 10 mins Total Time: 1 hr 20 minsr Servings per Recipe: 4 Calories 637 kcal Fat 48.8 g Carbohydrates 12.7g Protein 36.1 g Cholesterol 183 mg Sodium 1284 mg

Ingredients 8 chicken thighs 1 tbsp vegetable oil 1 pinch ground black pepper 1 pinch salt 1 pinch paprika 1 (10.75 oz.) can condensed cream of mushroom soup

1 (1 oz.) package dry onion soup mix 1 C. sour cream 1 tbsp lemon juice 1 tsp dried dill weed

Directions 1. 2. 3. 4. 5. 6.

Get a frying and pan and with some hot oil brown the chicken all over. Then add everything to a casserole dish and top with paprika, pepper, and salt. Get a bowl, combine: dill, mushroom soup, lemon juice, onion soup, and sour cream. Combine everything until smooth and evenly top your chicken with this mix. Cook the contents in the oven for 60 mins. Enjoy.

Creamy Mushrooms and Onions Chicken

69

INSTANT LEMON

and Parsley Brown Rice

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 109 kcal Fat 3.6 g Carbohydrates 16.8g Protein 2.5 g Cholesterol 8 mg Sodium 24 mg

Ingredients 1 C. instant brown rice (such as Minute(R)) 1/2 tsp dried parsley 1/4 tsp ground black pepper (optional) 1 tbsp unsalted butter

1/2 tsp lemon juice 7 fluid oz. low-sodium chicken broth, or more if needed

Directions 1. 2. 3. 4. 5. 6.

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Get a measuring cup and add in: lemon juice, butter, and 7 oz. of broth. Everything should equal exactly one 1 C. Now get a bowl, add in: black pepper, the broth mix, parsley, and rice. Place a lid on the bowl and cook it in the microwave for 8 mins. Now remove the lid and let it cool for 7 mins before stirring. Enjoy.

Instant Lemon and Parsley Brown Rice

Yogurt, Parmesan,

Basil, Turkey Panini

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 279 kcal Carbohydrates 26.9 g Cholesterol 31 mg Fat 9.7 g Protein 22.1 g Sodium 673 mg

Ingredients 3 tbsps reduced-fat mayonnaise 2 tbsps nonfat plain yogurt 2 tbsps shredded Parmesan cheese 2 tbsps chopped fresh basil 1 tsp lemon juice Freshly ground pepper to taste 8 slices whole-wheat bread

8 oz thinly sliced reduced-sodium deli turkey 8 tomato slices 2 tsps canola oil

Directions 1. Heat up your Panini grill according to the instruction of the manufacturer. 2. Spread a mixture of mayonnaise, lemon juice, yogurt, Parmesan, basil and pepper over each half of the bread before putting turkey and tomato slices over the lower half, and closing it up to make a sandwich. 3. Put some butter on top and cook this Panini in the preheated grill for about 4 minutes or until the outside is golden brown.

Yogurt, Parmesan, Basil, Turkey Panini

71

CHICKEN, CUCUMBERS,

and Parsley Couscous

Prep Time: 35 mins Total Time: 45 mins Servings per Recipe: 6 Calories 645 kcal Fat 38.8 g Carbohydrates 44g Protein 29.4 g Cholesterol 68 mg Sodium 792 mg

Ingredients 2 C. chicken broth 1 (10 oz.) box couscous 3/4 C. olive oil 1/4 C. fresh lemon juice 2 tbsps white balsamic vinegar 1/4 C. chopped fresh rosemary leaves salt and ground black pepper to taste 2 large cooked skinless, boneless chicken breast halves, cut into bite-size

pieces 1 C. chopped English cucumber 1/2 C. chopped sun-dried tomatoes 1/2 C. chopped pitted kalamata olives 1/2 C. crumbled feta cheese 1/3 C. chopped fresh Italian parsley salt and ground black pepper to taste

Directions 1. 2. 3. 4. 5. 6.

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Get a measuring cup and add in: lemon juice, butter, and 7 oz. of broth. Everything should equal exactly one 1 C. Now get a bowl, add in: black pepper, the broth mix, parsley, and rice. Place a lid on the bowl and cook it in the microwave for 8 mins. Now remove the lid and let it cool for 7 mins before stirring. Enjoy.

Chicken, Cucumbers, and Parsley Couscous

Seattle

Salad

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 12 Calories 211 kcal Fat 6g Carbohydrates 35.2g Protein 7.6 g Cholesterol < 1 mg Sodium < 103 mg

Ingredients 1/2 C. freshly squeezed lemon juice 1/4 C. extra-virgin olive oil 2 tsps Dijon mustard salt and ground black pepper to taste 5 C. water 2 C. uncooked wild rice 1 tsp butter 4 C. finely sliced red cabbage 2 large red bell peppers - seeded, cored,

and diced 2 bulbs fennel, trimmed and diced 2 bunches kale, leaves stripped from stems and torn into pieces 1/4 lemon, juiced, or to taste

Directions 1. Get a bowl, combine: pepper, half C. lemon juice, Dijon, olive oil, and salt. 2. Now get your wild rice boiling in water. Once it is boiling add the butter, place a lid on the pot, set the heat to low, and let the rice gently cook for 40 mins. 3. Now remove any liquids and cook everything for 7 more mins until no liquid remains. 4. Let the rice lose its heat then stir it. 5. Get a 2nd bowl, combine: dressing, cabbage, fennel, and bell peppers. 6. Lay your kale on top then add the wild rice over the kale. 7. Let the salad sit for 7 mins before stirring. 8. Now add some extra lemon juice then serve. 9. Enjoy.

Seattle Salad

75

CHICKEN, CRAB

& Veggie Spring Rolls

Prep Time: 20 mins Total Time: 45 mins Servings per Recipe: 8 Calories 208 kcal Fat 18.8 g Carbohydrates 7.3g Protein 4g Cholesterol 8 mg Sodium 71 mg

Ingredients 1 quart oil for frying 2 tbsps vegetable oil 1/3 C. shredded cabbage 1/4 C. shredded carrots 1/4 C. shredded cucumber 2 tbsps diced onion 1/4 C. diced green onion 2 tbsps finely chopped shiitake mushrooms 1/3 C. sun-dried tomatoes, chopped

salt and pepper to taste 2 oz. boneless chicken breast halves, cooked and diced 1 oz. cooked crabmeat, diced 1 tsp Chinese five-spice powder 1 avocado - peeled, pitted and diced 1 tsp lemon juice 8 spring roll wrappers

Directions 1. In a large cast-iron skillet or deep fryer, heat the oil on medium-high heat. 2. In another skillet, heat vegetable oil on medium heat and cook the vegetables with salt and black pepper for about 10 minutes. 3. Add crabmeat, chicken and five-spice powder and stir to combine. 4. Drizzle the avocado with lemon juice and mix it with the chicken mixture. 5. Divide the chicken mixture in the center of each wrapper evenly. 6. Roll the wrapper around the filling and with your wet fingers brush the edges and press to seal completely. 7. Carefully, add the rolls in the skillet in batches. 8. Fry the rolls for about 3 minutes or till golden brown and transfer onto paper towel lined plates to drain.

76

Chicken, Crab & Veggie Spring Rolls

Spicy

Beef Spring Rolls

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 20 Calories 177.9 Cholesterol 16.5mg Sodium 401.6mg Carbohydrates 15.9g Protein 7.7g

Ingredients 2 tbsps olive oil 1 medium onion, chopped 1 lb lean ground beef 1 tbsp fresh ginger, minced 3 garlic cloves, minced 1 tsp chili paste 1/4 C. soy sauce Salt and freshly ground black pepper, to taste

1 head green cabbage, cored and shredded 2 medium carrots, peeled and grated 3 scallions, slice thinly 1 tbsp fresh lime juice 1 (14-oz.) package spring roll wrappers 1/2 C. oil

Directions 1. In a large skillet, heat olive oil and sauté onion till tender. 2. Add beef and cook for about 1-2 minutes. 3. Add ginger, garlic, chili paste, soy sauce, salt and black pepper and cook for about 10-15 minutes. 4. Add cabbage and cook for about 5-10 minutes. 5. Stir in the carrots and stir fry till all the liquid is absorbed. 6. Stir in the scallion and lemon juice and stir fry for about 1 minute and Remove everything from the heat to cool. 7. Place the wrappers onto a smooth surface. Divide the beef mixture in the center of each wrapper evenly. 8. Roll the wrappers around the filling and with your wet fingers brush the edges and press to seal completely. 9. In a large cast-iron skillet, heat the oil. Carefully, add the rolls to the skillet in batches. 10. Fry the rolls till golden brown and transfer onto paper towel lined plates to drain. Spicy Beef Spring Rolls

77

PUMPKIN

Egg Rolls with Creamy Filling

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 12 Calories 193.6 Cholesterol 32.5mg Sodium 318.3mg Carbohydrates 39.8g Protein 6.3g

Ingredients For Rolls: 1 1/2 C. flour 1 1/2 tsps baking powder 1 1/2 tsps ground ginger 3 tsps ground cinnamon 3/4 tsp ground nutmeg Salt, to taste 2 eggs 3 egg whites

1 1/2 C. sugar 1 1/2 tsps fresh lemon juice 1 1/3 C. pumpkin puree For Filling: 8-oz. fat-free cream cheese, softened 1 C. fat-free cool whip

Directions 1. Set your oven to 375 degrees F before doing anything else and grease and flour a jelly roll pan. 2. In a large bowl, mix together flour, baking powder, spices and salt and sift well. 3. In another bowl, add eggs and egg whites and beat well. 4. Slowly, add sugar, beating continuously. Add lemon juice and pumpkin puree. 5. Add the pumpkin mixture into the flour mixture and mix till well combined. 6. Transfer the flour mixture on the prepared pan evenly. 7. Cook everything in the oven for about 15 minutes. 8. Transfer the cake onto a paper towel and roll together and keep aside to cool. 9. Meanwhile in a bowl, add filling ingredients and beat till well combined. 10. Carefully, unroll the cake. 11. Spread the cream cheese mixture over the cake evenly. 12. Roll again and refrigerate to chill before serving. 13. Cut the cake roll into 12 equal sized slices and serve. 78

Pumpkin Egg Rolls with Creamy Filling

Steamed Tempeh

& Veggie Spring Rolls

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 1 Calories 166.3 Cholesterol 2.8mg Sodium 187.8mg Carbohydrates 23.2g Protein 8.8g

Ingredients 2 tsps sesame oil, toasted 8-oz. tempeh, cut into thin strips 1/2 of roasted red bell pepper, seeded and cut into thin strips 1/2 C. Chinese cabbage, shredded 1/2 C. bean sprouts

4 scallions, chopped 2 tbsps fresh lemon juice 8 egg roll wraps

Directions 1. 2. 3. 4. 5. 6.

In a skillet, heat the oil on medium heat and cook tempeh till browned completely. Remove everything from the heat and transfer onto paper towel lined plates to drain. In a bowl, mix together vegetables and lemon juice. Place the wrappers onto a smooth surface. In the center of each wrapper, place the veggie mixture, followed by tempeh. Roll the wrappers around the filling and with your wet fingers brush the edges and press to seal completely. 7. In a steamer basket over boiling water, place wrappers and steam for about 10 minutes. 8. Transfer onto paper towel lined plates to drain.

Steamed Tempeh & Veggie Spring Rolls

79

AVOCADO

and Garlic Gazpacho

Prep Time: 20 mins Total Time: 1 hr 20 mins Servings per Recipe: 4 Calories 155 kcal Fat 7.9 g Carbohydrates 19.4g Protein 4g Cholesterol 0 mg Sodium 248 mg

Ingredients 2 C. shredded zucchini 1 onion, coarsely chopped 1 avocado - peeled, pitted, and coarsely chopped 1/2 C. canned garbanzo beans, drained 1/4 C. apple cider vinegar 1 jalapeno pepper, seeded and diced 2 tsps lemon juice 1 clove garlic, smashed

1/4 tsp salt, or more to taste 1/4 tsp ground black pepper, or more to taste

Directions 1. Get a bowl, combine: black pepper, zucchini, salt, onion, garlic, avocado, garbanzo, lemon juice, apple cider, and jalapenos. 2. Stir the mix then place a covering of plastic on the bowl. 3. Put everything in the fridge for 60 mins. 4. Enjoy.

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Avocado and Garlic Gazpacho

Southern

Gazpacho

Prep Time: 20 mins Total Time: 2 hrs 20 mins Servings per Recipe: 6 Calories 63 kcal Fat 2.5 g Carbohydrates 10.6g Protein 1.9 g Cholesterol 0 mg Sodium 132 mg

Ingredients 5 C. shredded green cabbage 1/2 C. chopped cucumber 1 C. chopped tomato 1/2 C. chopped yellow bell pepper 1/2 C. chopped green onions 1/2 C. chopped celery 1/4 C. tomato-vegetable juice cocktail 1/4 C. red wine vinegar 1 tsp white sugar

1 tbsp olive oil 1 tbsp salsa 1/2 lemon, juiced salt and pepper to taste

Directions 1. Get a bowl, combine: celery, cabbage, green onions, cucumbers, bell peppers, and tomatoes. 2. Get a 2nd bowl, combine: lemon juice, tomato juice, salsa, vinegar, olive oil, and sugar. 3. Stir in some pepper and salt. 4. Combine both bowls then place a covering of plastic on the bowl and put everything in the fridge for 3 hrs. 5. Enjoy.

Southern Gazpacho

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SUNRISE

Gazpacho

Prep Time: 30 mins Total Time: 2 hrs 30 mins Servings per Recipe: 6 Calories 231 kcal Fat 12.4 g Carbohydrates 31.4g Protein 4.2 g Cholesterol 0 mg Sodium 605 mg

Ingredients 3 pints hulled strawberries 1/2 cucumber - peeled, seeded, and chopped 1/2 onion, chopped 1/4 C. chopped fresh cilantro 1/4 C. chopped fresh parsley 1 pint hulled strawberries, chopped 1/2 cucumber - peeled, seeded, and chopped 1/2 onion, chopped 1/4 C. chopped fresh cilantro 1/4 C. chopped fresh parsley 1 bunch green onions, diced 1 jalapeno pepper, seeded and diced

1/3 C. red wine vinegar 3 tbsps fresh lemon juice 2 tbsps olive oil 1 1/2 tsps salt 2 cloves garlic, diced 1 tsp dried tarragon 1 tsp dried basil 1/4 tsp hot pepper sauce 1/8 tsp ground black pepper 1 large avocado - peeled, pitted, and cubed

Directions 1. Add the following to the bowl of a food processor: 1/4 C. parsley, 3 pints strawberries, 1/4 C. cilantro, half of the onion, half of the cucumber. 2. Process the mix for 1 min then place everything in a bowl. 3. Now add the following to the pureed mix: black pepper, 1 pint strawberries, hot sauce, 1/2 cucumber, basil, tarragon, 1/2 onion, garlic, salt, 1/4 C. cilantro, olive oil, 1/4 C. parsley, lemon juice, wine vinegar, jalapenos, and green onions. 4. Top everything with the pieces of avocado then place a covering of plastic on the bowl and put the mix in the fridge for 3 hrs. 5. Enjoy.

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Sunrise Gazpacho

Garlic

Scallop Casserole

Prep Time: 10 mins Total Time: 24 mins Servings per Recipe: 4 Calories 440 kcal Fat 30.2 g Carbohydrates 29.8g Protein 15.2 g Cholesterol 58 mg Sodium 403 mg

Ingredients 16 sea scallops 2 shallots, chopped 5 garlic cloves, minced 5 tbsps butter, melted Salt and freshly ground black pepper, to taste 3 pinches of ground nutmeg

1/4 C. olive oil 1 C. breadcrumbs 1/4 C. fresh parsley, chopped Lemon wedges, for serving (optional)

Directions 1. 2. 3. 4. 5. 6. 7.

Set your oven to 425 degrees before doing anything else. In a bowl, mix together the scallops, shallot, garlic, butter, salt, black pepper and nutmeg. In another bowl, mix together oil and breadcrumbs. Place the scallop mixture into a casserole dish. Spread the breadcrumbs mixture over the scallop mixture evenly. Bake everything for about 11-14 minutes or till the top becomes golden brown. Garnish with parsley and lemon wedges. 

Garlic Scallop Casserole

85

NORTHERN MAINE

Crab Hot Dogs

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 2 Calories 478 kcal Fat 30 g Carbohydrates 39.7g Protein 13 g Cholesterol 48 mg Sodium 1413 mg

Ingredients 1 (8-oz.) package imitation crab or lobster meat, flaked 1 tsp fresh lemon juice 1 tbsp red onion, chopped 1/4 tsp old bay seasoning 1/4 C. mayonnaise

1 tbsp butter, softened 2 hot dog buns, top split

Directions 1. 2. 3. 4. 5. 6.

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In a bowl, add all the ingredients except the butter and buns and mix till well combined. Cover the bowl and refrigerate for about 30 minutes. Now preheat the broiler of the oven. Place the butter on the inside of the hotdogs evenly. Broil the buns for about 3-5 minutes or till toasted. Spread the mayonnaise mixture into each bun and serve.

Northern Maine Crab Hot Dogs

Lemony

Paprika Lobster

Prep Time: 15 mins Total Time: 27 mins Servings per Recipe: 2 Calories 742 kcal Fat 60.9 g Carbohydrates 4.3g Protein 44.3 g Cholesterol 169 mg Sodium 2036 mg

Ingredients 1 tbsp fresh lemon juice 1/2 C. olive oil 1 tsp paprika 1/8 tsp garlic powder Salt and freshly ground white pepper, to taste

2 (10-oz.) rock lobster tails, split lengthwise

Directions 1. 2. 3. 4. 5. 6. 7.

Preheat the grill for high heat. Grease the grill grate. In a bowl, add lemon juice. Gradually, add the oil, beating continuously. Add the spices and beat till well combined. Coat the flesh side of the lobster tails with the lemon juice mixture generously. Grill the lobster tails for about 10-12 minutes, flipping once half way, brushing with the lemon mixture occasionally.

Lemony Paprika Lobster

87

CLASSICAL

Cape Cop Macaroni Bake

Prep Time: 15 mins Total Time: 55 mins Servings per Recipe: 4 Calories 860 kcal Fat 31.8 g Carbohydrates 72.1g Protein 66.5 g Cholesterol 1264 mg Sodium 1633 mg

Ingredients 1 (8-oz.) package dry elbow macaroni 2 C. sharp cheddar cheese, shredded and divided 3 (6 1/2-oz.) cans chopped clams with liquid 2 (10 3/4-oz.) cans condensed cream of potato soup 2 eggs, beaten

1/4 C. onion, chopped 1 scallion, chopped 1 tsp fresh lemon juice 1 tbsp Worcestershire sauce Freshly ground black pepper, to taste

Directions 1. Set your oven to 375 degrees before doing anything else. 2. In a large pan of lightly salted boiling water, add the macaroni and cook for about 8-10 minutes or according to the package's directions. 3. Drain everything well. 4. In a large bowl, add the cooked macaroni, 1 1/2 C. of cheese and the remaining ingredients and mix well. 5. Place the mixture into a large casserole dish. 6. Sprinkle the dish with the remaining cheese evenly. 7. Bake everything for about 30 minutes or till the top becomes bubbly. 

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Classical Cape Cop Macaroni Bake

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