Easy 5 Ingredient Cookbook: Delicious and Easy Cooking with Only 5 Ingredients or Less!

Table of contents :
Table of Contents
5-Ingredient Italian Blend with Pears
Horseradish Mushroom Burger
Potato Pot Gratin
Beale Street Sloppy Joes
Velveeta Casserole
3-Ingredient Catfish for 2
4-Ingredient Pot Roast
How to Make Beef Au Jus
Citrus and Brie Salad
Heavy Cream Comforting Peas
Minimal Crepes
Healthier Alternative Crepes
Simply Sweet Crepes
Experimental Crepes
3-Ingredient curry Mussels
Roasted Carrot Coins
Chive and Carrot Spread
2-Ingredient Caribbean Carrots
Honey Butter Carrots
4-Ingredient Carrots
4 Ingredient Chestnuts
4-Ingredient Carrots
How to Roast Chestnuts
3 Ingredient Bacon Chestnuts
Central American Salsa
Shortening Dumplings
Spaghetti Casserole
Quick Dumplings
Croutons Dumplings
Thanksgiving Turkey Leftovers Dumplings
Creamy Chicken Thighs Soup with Dumplings
Cannellini Penne
Fresh Summer Breakfast Eggs
15 Minute Fried Escarole
New-Age Dessert Drink
3-Ingredient Lunch Parfait
4-Ingredient Parfaits
3-Ingredient Fruit Sandwich
Re-Live Youth Shake
Tropical Fruit Bowl for 2
Northern Ontario Inspired Breakfast
3-Ingredient Lunch Parfait
How to Make An American Hot Dog
2-Ingredient Hot Dogs
3-Ingredient Party Hot Dogs
Friday’s Lunch
4-Ingredient Hot Dogs for 4
Mozzarella, Avocado, and Olives
Middle American Style Roasted Okra
Summer-Time Charred Okra
New Guinean Style Okra
Okra Veggie Combination Platter
Orange Red Apple Papaya Juice
Wonderful Papaya Bowl
Saint Kitts Breakfast
Sweetened Condensed Milkshake
South Pacific Oven Coconut Dessert
Peach and Papaya Sorbet
Little Tike Quesadillas
Sweet Treat Quesadillas
October’s Quesadillas
Canadian Style Roasted Yams
Juicy Yams and Macadamia Bake
Yams 101
Yammy Tammy
Crunchy Nacho Chicken
Chipotle Mashed Potatoes
Firecracker Burgers
Kale Chips I
Kale Chips II
Easy Broccoli and Quinoa
Homemade Zucchini Fried
Garden Style Eggplant
Deviled Eggs California
Deviled Eggs Louisiana
Mediterranean Fried Eggs
4-Ingredient Alternative Curry
Italian Countryside Fries
Mediterranean Sea French Fries
Eastern European Meat Pastries
Sour Cream Bake
Rice from Portugal

Citation preview

Easy 5 Ingredient Cookbook Delicious and Easy Cooking with Only 5 Ingredients or Less!

By BookSumo Press All rights reserved

Published by http://www.booksumo.com

Table of Contents 5-Ingredient Italian Blend with Pears 7 Horseradish Mushroom Burger 8 Potato Pot Gratin 9 Beale Street Sloppy Joes 10 Velveeta Casserole 11 3-Ingredient Catfish for 2 12 4-Ingredient Pot Roast 13 How to Make Beef Au Jus 14 Citrus and Brie Salad 15 Heavy Cream Comforting Peas 16 Minimal Crepes 17 Healthier Alternative Crepes 18 Simply Sweet Crepes 19 Experimental Crepes 20 3-Ingredient curry Mussels 21 Roasted Carrot Coins 22 Chive and Carrot Spread 23

2-Ingredient Caribbean Carrots 24 Honey Butter Carrots 25 4-Ingredient Carrots 26 4 Ingredient Chestnuts 27 4-Ingredient Carrots 28 How to Roast Chestnuts 29 3 Ingredient Bacon Chestnuts 30 Central American Salsa 31 Shortening Dumplings 32 Spaghetti Casserole 33 Quick Dumplings 34 Croutons Dumplings 35 Thanksgiving Turkey Leftovers Dumplings 36 Creamy Chicken Thighs Soup with Dumplings 37 Cannellini Penne 38 Fresh Summer Breakfast Eggs 39 15 Minute Fried Escarole 40 New-Age Dessert Drink 41 3-Ingredient Lunch Parfait 42

4-Ingredient Parfaits 43 3-Ingredient Fruit Sandwich 44 Re-Live Youth Shake 45 Tropical Fruit Bowl for 2 46 Northern Ontario Inspired Breakfast 47 3-Ingredient Lunch Parfait 48 How to Make An American Hot Dog 49 2-Ingredient Hot Dogs 50 3-Ingredient Party Hot Dogs 51 Friday’s Lunch 52 4-Ingredient Hot Dogs for 4 53 Mozzarella, Avocado, and Olives 54 Middle American Style Roasted Okra 55 Summer-Time Charred Okra 56 New Guinean Style Okra 57 Okra Veggie Combination Platter 58 Orange Red Apple Papaya Juice 59 Wonderful Papaya Bowl 60 Saint Kitts Breakfast 61

Sweetened Condensed Milkshake 62 South Pacific Oven Coconut Dessert 63 Peach and Papaya Sorbet 64 Little Tike Quesadillas 65 Sweet Treat Quesadillas 66 October’s Quesadillas 67 Canadian Style Roasted Yams 68 Juicy Yams and Macadamia Bake 69 Yams 101 70 Yammy Tammy 71 Crunchy Nacho Chicken 72 Chipotle Mashed Potatoes 73 Firecracker Burgers 74 Kale Chips I 75 Kale Chips II 76 Easy Broccoli and Quinoa 77 Homemade Zucchini Fried 78 Garden Style Eggplant 79 Deviled Eggs California 80

Deviled Eggs Louisiana 81 Mediterranean Fried Eggs 82 4-Ingredient Alternative Curry 83 Italian Countryside Fries 84 Mediterranean Sea French Fries 85 Eastern European Meat Pastries 86 Sour Cream Bake 87 Rice from Portugal 88

5-Ingredient

Italian Blend with Pears

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 6 Calories 154 kcal Fat 12.5 g Carbohydrates 8.7g Protein 4.1 g Cholesterol 6 mg Sodium 287 mg

Ingredients 1 (10 oz.) bag Italian-blend salad greens 1 pear - peeled, cored and diced 1/2 C. pecan halves 1/2 C. finely shredded mozzarella cheese

1/3 C. Italian-style salad dressing

Directions 1. In a bowl, add all the ingredients and toss to coat well. 2. Serve immediately.

5-Ingredient Italian Blend with Pears

7

HORSERADISH

Mushroom Burger

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 2 Calories 313 kcal Fat 15.3 g Carbohydrates 29.9g Protein 15.5 g Cholesterol 53 mg Sodium 934 mg

Ingredients 2 Portobello mushroom caps 3 tsps horseradish sauce 2 leaves romaine lettuce

2 slices tomato 2 hamburger buns

Directions 1. Cover a baking sheet with foil and then coat it with nonstick spray before setting your oven to 450 degrees before doing anything else. 2. Cut the stem of your mushrooms off and then clean them under water. 3. Now put the mushrooms on your baking sheet and cook them in the oven for 20 mins. 4. Coat each of your buns with 1.5 tsps of horseradish and then a piece of tomato and lettuce on one bun. Top the other bun with a mushroom cap and form a burger. 5. Enjoy.

8

Horseradish Mushroom Burger

Potato Pot Gratin

Prep Time: 10 mins Total Time: 8 hrs 10 mins Servings per Recipe: 8 Calories 240.4 Fat 9.9g Cholesterol 29.6mg Sodium 603.4mg Carbohydrates 30.5g Protein 8.4g

Ingredients 1 (32 oz) packages frozen hash brown potatoes 2 (10 oz) cans cheddar cheese soup, undiluted 1 (13 oz) cans evaporated milk, undiluted

1 (3 oz) cans French fried onion rings, divided salt and pepper

Directions 1. Grease a slow cooker with some butter. Place 1/4 C. of onion rings aside. 2. Toss in it the potatoes, soup, milk, the remaining onion rings, a pinch of salt and pepper. 3. Put on the lid and let them cook for 8 h on low. Serve your potato gratin with the remaining onion rings then serve it hot. 4. Enjoy.

Potato Pot Gratin

9

BEALE STREET

Sloppy Joes

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 6 Calories 207.2 Fat 14.3g Cholesterol 50.6mg Sodium 367.9mg Carbohydrates 3.4g Protein 15.3g

Ingredients 1 lb. 90/10 ground sirloin 1 can cream of mushroom soup

Directions 1. Heat a large skillet and cook the ground sirloin till browned completely. 2. Drain the excess grease from the skillet. 3. Add the mushroom soup and simmer, covered for about 5-7 minutes.

10

Beale Street Sloppy Joes

Velveeta

Casserole

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 30 Calories 126.1 Fat 9.9g Cholesterol 31.0mg Sodium 371.5mg Carbohydrates 1.8g Protein 7.0g

Ingredients 1 lb beef sausage 1 lb ground beef 1 lb Velveeta cheese

1 package rye bread

Directions 1. Before you do anything, preheat the oven to 350 F. 2. Place a large skillet over medium heat. Cook in it the sausage with beef for 12 min. 3. Stir into it the cheese until it completely melts. Pour the mix in a greased casserole dish. Lay over it the rye bread. 4. Place the casserole in the oven and cook it for 32 min then serve it hot. 5. Enjoy.

Velveeta Casserole

11

3-INGREDIENT

Catfish for 2

Prep Time: 3 mins Total Time: 23 mins Servings per Recipe: 2 Calories 638.6 Fat 47.1g Cholesterol 124.6mg Sodium 1543.0mg Carbohydrates 17.1g Protein 35.9g

Ingredients 1 lb. catfish fillet 1 C. Italian salad dressing 1/2 C. Italian seasoned breadcrumbs

Directions 1. 2. 3. 4.

Before you do anything, preheat the oven to 425 F. Get a shallow dish: Place in it the fish fillets and pour over the dressing. Let them sit for 2 h. Drain them and coat them with breadcrumbs. Grease a baking tray with a cooking spray. Lay in it the fish fillets. Cook them in the oven for 22 to 26 min. 5. Serve your catfish fillets with your favorite side dish and dressing. 6. Enjoy.

12

3-Ingredient Catfish for 2

4-Ingredient

Prep Time: 10 mins

Pot Roast

Total Time: 8 hrs 10 mins Servings per Recipe: 6 Calories 21.5 Fat 0.1g Cholesterol 0.0mg Sodium 479.1mg Carbohydrates 5.0g Protein 1.2g

Ingredients 1 chuck roast garlic salt ( to taste) pepper ( to taste)

1 jar salsa

Directions 1. Sprinkle some garlic salt and pepper all over the roast. 2. Place in it in a greased slow cooker and pour the salsa all over it. Put on the lid and let it cook for 9 h. 3. Once the time is up, drain the roast and shred it then stir it back into the pot or cook it in the oven to make it crispy for about 18 min then serve it hot. 4. Enjoy.

4-Ingredient Pot Roast

13

HOW TO MAKE

Beef Au Jus (Roasted Beef Sauce)

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 4 Calories 53 Fat 1.1g Carbohydrates 0g Protein 17mg Cholesterol 401mg Sodium 2.3g

Ingredients 1/4 C. beef fat drippings from roast beef 1 1/2 tbsps all-purpose flour 2 C. beef broth

salt and ground black pepper to taste

Directions 1. Get a frying hot then melt your fat in it. Combine in the flour with the fat and stir it completely. Continue stirring and heating until the mixture becomes thick for 4 mins. 2. Add your broth to the pan then turn up the heat to high and get everything boiling completely. 3. Continue to let the contents boil until it becomes a bit thicker then combine in your pepper and salt as needed. 4. Enjoy.

14

How to Make Beef Au Jus

Citrus

and Brie Salad

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 4 Calories 273.2 Fat 25.3g Cholesterol 42.5mg Sodium 283.0mg Carbohydrates 3.0g Protein 9.6g

Ingredients 6 C. lettuce, cleaned and torn 6 oz. Brie cheese 1/4 C. lemon juice, fresh squeezed

1/4 C. extra virgin olive oil 1 lemon, zest of

Directions 1. Remove the rind of cheese and then, cut into cubes. 2. Divide greens onto 4 salad plates evenly and top with cheese cubes. 3. In a bowl, add the oil, salt, black pepper, lemon rind and juice and beat till well combined. 4. Drizzle dressing over the salad and serve.

Citrus and Brie Salad

15

HEAVY CREAM

Comforting Peas

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 4 Calories 132 kcal Fat 8.7 g Carbohydrates 10.3g Protein 4.1 g Cholesterol 28 mg Sodium 396 mg

Ingredients 1 (10 oz.) package frozen green peas 1/4 C. heavy cream 1 tbsp butter

1/2 tsp salt 1/2 tsp freshly ground black pepper

Directions 1. Boil your peas in salt and water for 4 mins. 2. Then process them in a food processor and blender. 3. Combine the following with the peas: pepper, cream, butter, and salt. Blend everything a bit more. Add some more salt if you like. 4. Enjoy.

16

Heavy Cream Comforting Peas

Minimal

Prep Time: 1 hr

Crepes

Total Time: 1 hr 40 mins Servings per Recipe: 1 Calories 131.8 Fat 2.5g Cholesterol 59.2mg Sodium 33.8mg Carbohydrates 20.4g Protein 5.2g

Ingredients 500 -600 g flour 6 eggs 2 tbsp. vanilla

500 ml milk

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

In a bowl, add all the ingredients and beat until well combined. Place in the fridge for about 1 hour. Place a greased frying pan over medium heat until heated through. Place about 1/3 C. of the mixture and tilt the pan to spread in a thin layer. Cook for about 2 1/2 minutes, flipping once after 1 1/2 minutes. Repeat with the remaining mixture. Enjoy.

Minimal Crepes

17

HEALTHIER

Alternative Crepes

Prep Time: 3 mins Total Time: 6 mins Servings per Recipe: 1 Calories 162.2 Fat 4.3g Cholesterol 1.2mg Sodium 378.0mg Carbohydrates 12.7g Protein 16.6g

Ingredients 1/2 C. fat free egg substitute 2 tbsp. flour 2 tbsp. water

1 (1 g) packet artificial sweetener 1 pinch salt

Directions 1. 2. 3. 4. 5.

18

In a bowl, add all the ingredients and beat until well combined. Place a lightly greased frying pan over medium-high heat until heated through. Place the mixture and tilt the pan to spread in a thin layer. Cook until golden brown from both sides. Enjoy.

Healthier Alternative Crepes

Simply

Sweet Crepes

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 2 Calories 363.4 Fat 13.4g Cholesterol 301.7mg Sodium 264.5mg Carbohydrates 40.0g Protein 19.0g

Ingredients 1 1/3 C. milk 2/3 C. flour 3 eggs

1 pinch salt 1 pinch granulated sugar

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

In a bowl, add all the ingredients and mix until well combined. Place a lightly greased crepe pan over medium heat until heated through. Place desired amount of the mixture and tilt the pan to spread in a thin layer. Cook until golden brown from both sides. Repeat with the remaining mixture. Enjoy.

Simply Sweet Crepes

19

EXPERIMENTAL

Crepes

Prep Time: 5 mins Total Time: 5 mins Servings per Recipe: 1 Calories 117.9 Fat 9.2g Cholesterol 186.3mg Sodium 77.4mg Carbohydrates 1.1g Protein 6.7g

Ingredients 1 large egg 1 tbsp. nonfat milk 1 tsp. olive oil

1/8 tsp. Splenda sugar substitute 1/8 tsp. vanilla

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

20

In a bowl, add all the ingredients and beat until well combined and frothy. Place a frying pan over medium-high heat until heated through. Place about 1/8 C. of the mixture and tilt the pan to spread in a thin layer. Cook until golden brown from both sides. Repeat with the remaining mixture. Enjoy.

Experimental Crepes

3-Ingredient

Curry Mussels

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 2 Calories 123 kcal Fat 2.8 g Carbohydrates 10.9g Protein 15.3 g Cholesterol 36 mg Sodium 203 mg

Ingredients 1/4 C. curry powder 2 tsp minced garlic 2 lb. mussels, cleaned and debearded

Directions 1. A large pan, mix together about 1-inch of the water, curry powder and garlic and bring to a boil on high heat. 2. Add the mussels and steam for about 5-10 minutes. 3. Serve immediately.

3-Ingredient curry Mussels

21

ROASTED

Carrot Coins

Prep Time: 10 mins Total Time: 22 mins Servings per Recipe: 4 Calories 51 kcal Fat 2.5 g Carbohydrates 6.9g Protein 0.7 g Cholesterol 0 mg Sodium 195 mg

Ingredients 4 carrots, washed, peeled into thin strips 2 teaspoons extra-virgin olive oil 1/4 teaspoon salt

Directions 1. Set your oven to 350 degrees before doing anything else. 2. Get a bowl for your carrots then add in your olive oil and stir everything to evenly coat the carrots. Add your salt and combine everything again to get the carrots coated once more. 3. Lay out your carrots evenly between two cookie sheets and position the racks in your oven in the following manner. 4. Place one oven rack in the highest position in oven and place another rack in the lowest position. 5. Now lay one sheet of sheets on the upmost rack and place the other sheet of carrots on the lowest rack. 6. Cook the carrots for about 7 mins then swap the racks and cook them for 7 more mins. 7. Enjoy.

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Roasted Carrot Coins

Chive

and Carrot Spread

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 164 kcal Fat 17.4 g Carbohydrates 2.7g Protein < 0.5 g Cholesterol 46 mg Sodium 220 mg

Ingredients 8 parsnips, peeled and cut into 2 inch pieces 2 carrots, peeled and cut into 2-inch pieces 1/4 cup snipped chives

6 tablespoons butter, divided sea salt and freshly ground black pepper to taste

Directions 1. Get your carrots and parsnips boiling in water with salt. Once the mix is boiling, set the heat to low, place a lid on the pot and let the carrots cook for 17 mins. 2. Remove all the liquid and then place everything back into the pot. Set the heat to its lowest level then combine in 3 tbsps of butter and your chives. Stir everything together then with an immersion blender puree the carrots and parsnips. 3. Combine in another 3 tbsps of butter and keep processing the mix with the immersion blender until it smooth. 4. Top with some pepper and salt. 5. Enjoy.

Chive and Carrot Spread

23

2-INGREDIENT

Caribbean Carrots

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 8 Calories 52 kcal Fat 0.8 g Carbohydrates 11.2g Protein 0.9 g Cholesterol 0 mg Sodium 67 mg

Ingredients 2 pounds carrots, chopped 1 (10 ounce) can cream of coconut

Directions 1. Get the following simmering in a pot: cream coconut and carrots. Once the mix is simmering let it gently cook for 18 to 22 mins. 2. Enjoy.

24

2-Ingredient Caribbean Carrots

Honey

Butter Carrots

Prep Time: 5 mins Total Time: 25 mins Servings per Recipe: 4 Calories 402 kcal Fat 23.3 g Carbohydrates 50.7g Protein 1.4 g Cholesterol 61 mg Sodium 249 mg

Ingredients 1 (16 ounce) package baby carrots 1/2 cup butter 3 tablespoons honey

1/2 cup brown sugar

Directions 1. Get your carrots boiling in a saucepan covered with salted water. Let the carrots cook for 17 mins. After the time has elapsed empty the water and let the carrots sit in the pot covered for about 4 mins with no heat. 2. Set the heat to low now and add in the butter. Let the butter melt then combine in the brown sugar and the honey. Continue to stir and heat the mix for 4 more mins. 3. Enjoy.

Honey Butter Carrots

25

4-INGREDIENT

Carrots

Prep Time: 10 mins Total Time: 1 hr Servings per Recipe: 4 Calories 98 kcal Fat 5.1 g Carbohydrates 11.2g Protein 3g Cholesterol 4 mg Sodium 381 mg

Ingredients 1 pound carrots, peeled 1 tablespoon olive oil 1/2 teaspoon garlic salt

1/4 cup grated Parmesan cheese, or more to taste

Directions 1. Cover a casserole dish with foil then set your oven to 375 degrees before doing anything else. 2. Get a bowl, combine: garlic salt and olive oil. Combine in your carrots and toss them evenly in the mix. Layer your carrots into the casserole dish and cook them in the oven for 40 mins. Top the carrots with the parmesan evenly and continue to cook everything for about 7 more mins. 3. Add some parmesan before serving. 4. Enjoy.

26

4-Ingredient Carrots

4 Ingredient Chestnuts

Prep Time: 25 mins Total Time: 1 hr Servings per Recipe: 6 Calories 217 kcal Cholesterol 8.6 g Sodium 33.6g Carbohydrates 1.3 g Protein 20 mg

Ingredients 1 lb. chestnuts 1/4 C. butter salt to taste

1 pinch ground cinnamon

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

Set your oven to 375 degrees F before doing anything else. Cut a 1/2-inch crisscross over the flat side of each chestnut. In a shallow baking dish, arrange the chestnuts. Cook in the oven for about 25-30 minutes. Remove from the oven and keep aside to cool completely. Peel off the shell of each chestnut. In a skillet, add the butter and water chestnuts on high heat and sauté till the chestnuts are well coated with the butter. 8. Transfer the skillet into oven and cook till the top becomes golden. 9. Serve with a sprinkle of the salt and cinnamon.

4 Ingredient Chestnuts

27

4-INGREDIENT

Carrots

Prep Time: 10 mins Total Time: 1 hr Servings per Recipe: 4 Calories 98 kcal Fat 5.1 g Carbohydrates 11.2g Protein 3g Cholesterol 4 mg Sodium 381 mg

Ingredients 1 pound carrots, peeled 1 tablespoon olive oil 1/2 teaspoon garlic salt

1/4 cup grated Parmesan cheese, or more to taste

Directions 1. Cover a casserole dish with foil then set your oven to 375 degrees before doing anything else. 2. Get a bowl, combine: garlic salt and olive oil. Combine in your carrots and toss them evenly in the mix. Layer your carrots into the casserole dish and cook them in the oven for 40 mins. Top the carrots with the parmesan evenly and continue to cook everything for about 7 more mins. 3. Add some parmesan before serving. 4. Enjoy.

28

4-Ingredient Carrots

How to Roast Chestnuts

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 15 Calories 230 kcal Cholesterol 13.9 g Sodium 20.5g Carbohydrates 6g Protein 21 mg

Ingredients 1 (10 oz.) can whole chestnuts, drained 2 C. soy sauce 1 C. brown sugar

1 lb. turkey bacon

Directions 1. In a small bowl, mix together the chestnuts and soy sauce and refrigerate for about 30 minutes. 2. Set your oven to 450 degrees F and line a baking sheet with a greased piece of the foil. 3. Cut the bacon into thirds. 4. In a shallow bowl, place the brown sugar. 5. Remove the chestnuts from the refrigerator and drain well. 6. Coat the chestnuts with the brown sugar evenly. 7. Wrap each chestnut with the bacon strips and secure with the toothpicks. 8. Place the wrapped chestnut onto the prepared baking sheet. 9. Cook in the oven till the bacon becomes crisp. Serve warm.

How to Roast Chestnuts

29

3 INGREDIENT

Bacon Chestnuts

Prep Time: 15 mins Total Time: 12 hrs 35 mins Servings per Recipe: 4 Calories 477 kcal Fat 26 g Carbohydrates 52.9g Protein 7.1 g Cholesterol 39 mg Sodium 1887 mg

Ingredients 1 (8 oz.) can water chestnuts, drained 1/2 lb. sliced turkey bacon 1 (18 oz.) bottle barbeque sauce

Directions 1. With a bacon slices, wrap 1 water chestnuts and secure with the toothpicks. 2. Arrange the wrapped chestnuts onto a large baking sheet and top with the barbecue sauce evenly. 3. Refrigerate for about 12-24 hours. 4. Set your oven to 300 degrees F. 5. Remove wrapped water chestnuts from the baking sheet and arrange onto another large baking sheet. 6. Cook in the oven for about 20 minutes.

30

3 Ingredient Bacon Chestnuts

Central American Salsa

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 6 Calories 225 kcal Fat 1.3 g Carbohydrates 52.1g Protein 7g Cholesterol 0 mg Sodium 485 mg

Ingredients 3 large mangoes, diced 1 (15 ounce) can sweet corn, drained 1 (15 ounce) can black beans, rinsed and drained 2 limes, juiced

1/4 cup chopped fresh cilantro, or to taste

Directions 1. Get a bowl, combine: lime juice, mangoes, black beans, and sweet corn. Combine in the cilantro and stir everything completely. 2. Enjoy.

Central American Salsa

31

SHORTENING

Dumplings

Prep Time: 20 mins Total Time: 1 hr 20 mins Servings per Recipe: 5 Calories 250 kcal Fat 8.2 g Carbohydrates 38.2g Protein 5.2 g Cholesterol 0 mg Sodium 466 mg

Ingredients 2 C. all-purpose flour 3 tbsp shortening 1 tsp salt

1/4 C. water

Directions 1. Get a large mixing bowl: Stir in it the flour with salt. Add the shortening and mix them until they becomes crumbled. 2. Add the water and mix them again until you get a soft dough. Place it on a working surface and spread it. Cut the dough into 1 inch wide strips. 3. Fill a large saucepan with broth and bring it to boil. Cook in it the dumplings for 12 min. Put on the lid and cook the for another 12 min. 4. Serve your dumplings with some that broth hot and chicken, beef or meat. 5. Enjoy.

32

Shortening Dumplings

Spaghetti

Casserole

Prep Time: 10 mins Total Time: 35 mins Servings per Recipe: 6 Calories 323 kcal Fat 15 g Carbohydrates 41.3g Protein 10.3 g Cholesterol 20 mg Sodium 647 mg

Ingredients 1 cup broken dry spaghetti 1 (15.25 ounce) can whole kernel corn 1 cup shredded Cheddar cheese

1 (15 ounce) can cream-style corn 1/4 cup margarine, melted

Directions 1. Set your oven to 350 degrees before doing anything else. 2. Add your pasta to a baking dish then combine in the margarine, whole corn, cream corn, and cheese. 3. Cook everything for 23 mins in the oven. 4. Enjoy.

Spaghetti Casserole

33

QUICK

Dumplings

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 6 Calories 173 kcal Fat 1.2 g Carbohydrates 34.1g Protein 5.6 g Cholesterol 3 mg Sodium 568 mg

Ingredients 2 C. all-purpose flour 2 tsp baking powder 1 tsp salt

1 C. milk

Directions 1. Get a large mixing bowl: Stir in it the flour with baking powder and a pinch of salt. Add the mix gradually while whisking all the time until the dough becomes soft. 2. Cook the dumplings the way you desire. 3. Enjoy.

34

Quick Dumplings

Croutons

Dumplings

Prep Time: 30 mins Total Time: 50 mins Servings per Recipe: 8 Calories 136 kcal Fat 0.9 g Carbohydrates 28.3g Protein 3.8 g Cholesterol 23 mg Sodium 211 mg

Ingredients 2 large potatoes, peeled and chopped 1 C. self-rising flour 1 egg

8 large seasoned croutons

Directions 1. Place a large pot of water and a pinch of salt over medium high heat. Cook it until it starts boiling. Cook in it the potato until it becomes soft. 2. Get a large mixing bowl: Mash the potato and add 2 C. of it to the bowl with the egg and flour. Mix them well. 3. Shape 1/4 to 1/2 C. of the dough into dumplings. Place a crouton in the middle of each dumpling and wrap the dough around it. 4. Lower the dumplings into the boiling water. Put on the lid and cook them for 22 min. Drain them and serve them warm. 5. Enjoy.

Croutons Dumplings

35

THANKSGIVING

Turkey Leftovers Dumplings

Prep Time: 15 mins Total Time: 1 hr 10 mins Servings per Recipe: 4 Calories 194 kcal Fat 6.9 g Carbohydrates 16.3g Protein 15.8 g Cholesterol 35 mg Sodium 367 mg

Ingredients 1 lb cooked, chopped turkey meat 3 C. water salt and pepper to taste 3 tbsp all-purpose flour

1 (12 oz) package refrigerated biscuit dough

Directions 1. Place a large saucepan over medium heat. Add the water with turkey, a pinch of salt and pepper. Cook them until they start boiling. 2. Lower the heat and simmer them for 38 min. 3. Sprinkle the flour over a working surface. Lay on it the biscuits and cut them into 1/2 inch pieces. 4. Drop the dumplings into the hot turkey broth. Put on the lid and lower heat. Cook them for 17 min. Serve your dumpling soup hot. 5. Enjoy.

36

Thanksgiving Turkey Leftovers Dumplings

Creamy

Chicken Thighs Soup with Dumplings

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 6 Calories 376 kcal Fat 18.3 g Carbohydrates 31.4g Protein 20.8 g Cholesterol 68 mg Sodium 1377 mg

Ingredients 6 boneless chicken thighs 2 (10.75 oz) cans condensed cream of celery soup salt and pepper to taste

1 (12 oz) package refrigerated biscuit dough

Directions 1. Place a large salted pot of water over medium high heat. Add the chicken thighs and cover them with water. Cook them for 22 min. 2. Remove the chicken thighs from the water. Place 3 C. of cooking water aside. Shred the chicken thighs and place them back in the empty pot. 3. Stir in the soup with a pinch of salt and pepper. Lower the heat and dump the biscuits over them. Put on the lid and cook them for 12 min. 4. Serve your dumplings soup hot. 5. Enjoy.

Creamy Chicken Thighs Soup with Dumplings

37

CANNELLINI

Penne

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 8 Calories 310 kcal Fat 2g Carbohydrates 60.1g Protein 13.7 g Cholesterol 0 mg Sodium 268 mg

Ingredients 1 16 oz. package dry penne pasta 1 head escarole, chopped 1 15.5 oz. can cannellini beans, with liquid

1 14.5 oz. can diced tomatoes with garlic and onion, drained salt and ground black pepper to taste

Directions 1. In a large pan of lightly salted boiling water, cook the penne pasta for about 8-10 minutes. 2. Drain well and keep aside. 3. In a skillet, add the escarole, cannellini beans with liquid and diced tomatoes with garlic and onion on medium heat and cook till heated completely. 4. Stir in the salt and pepper and remove from the heat. 5. In a large bowl, add the cooked pasta and escarole and toss to coat well. 6. Serve immediately.

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Cannellini Penne

Fresh Summer

Breakfast Eggs

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 2 Calories 314.0 Fat 23.5g Cholesterol 372.0mg Sodium 173.0mg Carbohydrates 9.7g Protein 15.0g

Ingredients 2 tbsp olive oil 6 oz. escarole, washed, thoroughly dried, and coarsely chopped 4 large eggs

1/4 C. balsamic vinegar

Directions 1. In a large nonstick frying pan, heat 1 tbsp of the oil on medium heat and sauté the garlic for about 30 seconds. 2. Add the escarole, salt and freshly ground black pepper and cook for about 1 minute. 3. Immediately remove from the heat and divide the escarole in 2 serving plates. 4. With a paper towel, wipe out the pan. 5. In the same pan, heat the remaining 1 tbsp of the olive oil on medium heat. When oil shimmers and fry the eggs for about 3 minutes. 6. Carefully add the balsamic vinegar and cook for about 2 minutes. 7. Place 2 eggs in each plate over the escarole and top with the vinegar reduction evenly. 8. Sprinkle with the freshly ground black pepper and serve alongside the toasted bread.

Fresh Summer Breakfast Eggs

39

15 MINUTE

Fried Escarole

Prep Time: 10 mins Total Time: 15 mins Servings per Recipe: 4 Calories 1927.4 Fat 216.3g Cholesterol 0.0mg Sodium 61.7mg Carbohydrates 2.8g Protein 2.2g

Ingredients 4 C. peanut oil for frying 10 oz. clean fresh escarole freshly grated parmesan cheese, to taste

Directions 1. In a deep fryer, heat the oil to 375 degrees F and fry the escarole in batches for about 30 seconds. 2. Transfer the escarole onto paper towel lined plate to drain. 3. Serve with a sprinkling of the Parmesan.

40

15 Minute Fried Escarole

New-Age

Dessert Drink

Prep Time: 5 mins Total Time: 5 mins Servings per Recipe: 1 Calories 597 kcal Fat 15.6 g Carbohydrates 94.1g Protein 22.9 g Cholesterol 4 mg Sodium 185 mg

Ingredients 1 C. vanilla low-fat yogurt 6 raspberries, hulled and sliced 1/2 C. fresh grapes

1/2 C. vanilla-flavored granola with almonds

Directions 1. Get a bowl and place one fourth of your yogurt in it. Layer 1/2 of the following: granola, raspberries, and grapes. Continue adding the 2. Ingredients until everything has been used up. 3. Enjoy.

New-Age Dessert Drink

41

3-INGREDIENT

Lunch Parfait

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 2 Calories 515 kcal Fat 17.8 g Carbohydrates 68.2g Protein 21.4 g Cholesterol 12 mg Sodium 177 mg

Ingredients 2 C. vanilla yogurt 1 C. granola 8 blackberries

Directions 1. Get a serving glass and layer the following in it: 4 blackberries, 1 C. yogurt, and 1/2 C. granola. 2. Continue layering in this manner until all the 3. Ingredients have been used up. 4. Enjoy.

42

3-Ingredient Lunch Parfait

4-Ingredient Parfaits

Prep Time: 5 mins Total Time: 5 mins Servings per Recipe: 6 Calories 294 kcal Fat 14.7 g Carbohydrates 36.4g Protein 4.6 g Cholesterol 3 mg Sodium 37 mg

Ingredients 1 C. granola or banana nut crunch cereal 1 (20 oz.) can DOLE(R) Pineapple Chunks, drained 1 (6 oz.) container strawberry yogurt or any flavor

1 (8 oz.) tub light thawed whipped topping

Directions 1. Lay your your parfait dishes (6 of them). Then add the following to each equally: whipped topping, granola, yogurt, and pineapple chunks. 2. Enjoy.

4-Ingredient Parfaits

43

3-INGREDIENT

Fruit Sandwich

Prep Time: 5 mins Total Time: 5 mins Servings per Recipe: 1 Calories 255 kcal Fat 16.1 g Carbohydrates 22.6g Protein 8.6 g Cholesterol 0 mg Sodium 116 mg

Ingredients 1 1/2 tbsps creamy peanut butter (optional) 2 slices apple

2 tbsps granola, or more to taste

Directions 1. Lay out your apple pieces and coat each one with some peanut butter evenly. Top the apple with the granola and then layer both apple pieces over each other. 2. Enjoy.

44

3-Ingredient Fruit Sandwich

Re-Live

Youth Shake

Prep Time: 5 mins Total Time: 5 mins Servings per Recipe: 1 Calories 667 kcal Fat 33.9 g Carbohydrates 68.1g Protein 24.3 g Cholesterol 8 mg Sodium 131 mg

Ingredients 1 (6 oz.) tub vanilla-flavored yogurt (such as Yoplait(R)) 6 frozen peach slices 3 fluid oz. orange juice

6 tbsps slivered almonds 6 tbsps granola

Directions 1. Add the following to a food processor and puree it: granola, yogurt, almonds, orange juice, and peach slices. 2. Once the mix is smooth place it into a serving glass. 3. Enjoy.

Re-Live Youth Shake

45

TROPICAL

Fruit Bowl for 2

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, cut in half, seeds removed 1 1/2 bananas, sliced, divided 8 oz. frozen acai pulp (such as Sambazon (R)

3 fluid oz. orange juice 1/2 C. granola, or more to taste

Directions 1. Remove some of the fruit of the papaya to make a boat. 2. Add the following to a food processor and puree: orange juice, 1 banana, and acai pulp. Puree the mix completely then place an equal amount into each papaya. Coat everything with the granola evenly then add in the banana as well. 3. Enjoy.

46

Tropical Fruit Bowl for 2

Northern Ontario

Inspired Breakfast

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 10 Calories 345 kcal Fat 21.1 g Carbohydrates 35.5g Protein 6.7 g Cholesterol 0 mg Sodium 3 mg

Ingredients 1/2 C. maple syrup 1/3 C. coconut oil, melted 4 C. old-fashioned oats, or more to taste 1 C. chopped pecans

1/2 C. almond flour

Directions 1. Set your oven to 300 degrees before doing anything else. 2. Get a bowl, combine: almond flour, maple syrup, pecans, coconut oil, and oats. Stir the mix then layer everything into a casserole dish. 3. Cook the granola in the oven for 42 mins. 4. Enjoy.

Northern Ontario Inspired Breakfast

47

SIMPLE

Spring Lunch Hot Dogs

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 2 Calories 328.5 Fat 18.4g Cholesterol 32.9mg Sodium 905.6mg Carbohydrates 28.3g Protein 11.6g

Ingredients 2 hot dogs 4 slices bread 2 slices American cheese

ketchup, to taste other condiments, to taste

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

48

Prepare the hot dogs according to package's DIRECTIONS. Meanwhile in a toaster, toast the bread. Spread the ketchup over the 2 pieced of the bread evenly. Arrange 1 cheese slice over the over remaining bread slices. Now, slice them down the center lengthwise, and then again horizontally. Arrange the hot dog on the bread slices with the cheese. Add the condiments of your choice. Top with the slices of bread with ketchup.

3-Ingredient Lunch Parfait

How to Make An American Hot Dog

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 4 Calories 547.9 Fat 30.3g Cholesterol 47.7mg Sodium 1439.0mg Carbohydrates 48.7g Protein 18.5g

Ingredients 8 hot dogs, sliced down the middle, but not all the way through 8 buns, soft and fresh from the bakery 1 onion, chopped or sliced in rings

oil butter, to spread on buns

Directions 1. In a non-stick pan, heat the oil on medium heat and sauté the onion till browned. 2. Transfer the onion into a bowl and cover with a piece of foil to keep warm. 3. In the same pan, place the hot dogs, cut side down and cook till browned from both sides. 4. Transfer the hot dog into a bowl. 5. Split open the buns and spread the butter on them. 6. In the same pan, place the buttered buns, face down on medium heat and toast till nicely browned. 7. Transfer the toasted buns onto a plate. 8. Arrange the hot dog and cooked onions over the bun. 9. Top with the mustard and ketchup and serve.

How to Make An American Hot Dog

49

2-INGREDIENT

Hot Dogs

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 4 Calories 336.6 Fat 26.9g Cholesterol 47.7mg Sodium 2405.7mg Carbohydrates 12.5g Protein 12.0g

Ingredients 8 hot dogs 28 oz. sauerkraut

Directions 1. In a large skillet place the sauerkraut and top with the hot dogs. 2. Simmer, covered for about 15-20 minutes. 3. Serve over the mashed potatoes.

50

2-Ingredient Hot Dogs

3-Ingredient

Party Hot Dogs

Prep Time: 30 mins Total Time: 3 hrs 30 mins Servings per Recipe: 32 Calories 138.9 Fat 13.0g Cholesterol 21.5mg Sodium 373.7mg Carbohydrates 1.0g Protein 4.1g

Ingredients 2 (12 oz.) packages hot dogs, cut in half brown sugar

1 lb turkey bacon, cut into in the middle

Directions 1. 2. 3. 4. 5.

Wrap a bacon slice around the each hot dog piece and secure with a toothpick. In a Crockpot, place a layer of the wrapped hot dogs. Place the brown sugar on top to cover the hot dogs. Repeat the layers till all the hot dogs are used. Set the Crockpot on Low and cook, covered for about 3-4 hours.

3-Ingredient Party Hot Dogs

51

FRIDAY’S

Lunch

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 3 Calories 481.5 Fat 24.0g Cholesterol 51.8mg Sodium 1116.0mg Carbohydrates 50.1g Protein 16.0g

Ingredients 3 hot dogs, cut into 1/4-inch slices 1 3/4 C. water 1 (7 1/4 oz.) packages Kraft macaroni & cheese dinner mix

1/4 C. milk 2 tbsp butter

Directions 1. In a medium skillet, add the hot dogs on medium heat and cook for about 2-3 minutes. 2. Stir in the water, milk and macaroni and bring to a boil. 3. Reduce the heat to low and simmer, covered for about 5-7 minutes. 4. Add the cheese sauce mix and butter and cook till heated completely, stirring continuously.

52

Friday’s Lunch

4-Ingredient

Hot Dogs for 4

Prep Time: 5 mins Total Time: 13 mins Servings per Recipe: 4 Calories 399.1 Fat 25.7g Cholesterol 47.4mg Sodium 1059.9mg Carbohydrates 25.5g Protein 15.6g

Ingredients 4 hot dogs 4 American cheese slices 4 slices turkey bacon

4 hot dog hot dog buns

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

Set your oven to 350 degrees F before doing anything else. Heat a skillet and cook the bacon till just soft. Meanwhile, cut the hot dogs in half lengthwise. Cut a cheese slice in half and place along the cut side of the hot dog. Place the hot dogs together. Wrap the bacon around each hot dog and secure with the toothpicks. Cook in the oven till the cheese is melted. Remove from the oven and discard the toothpicks. Place the hot dogs in the bun and serve with your favorite garnishing.

4-Ingredient Hot Dogs for 4

53

MOZZARELLA,

Avocado, and Olives (Vegetarian Approved)

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 5 Calories 389 kcal Fat 24.5 g Carbohydrates 31.8g Protein 14.6 g Cholesterol 35 mg Sodium 457 mg

Ingredients 10 (6 inch) corn tortillas 2 C. shredded mozzarella cheese 1 (2 oz.) can sliced black olives 2 avocados - peeled, pitted and sliced

2 tsps hot pepper sauce

Directions 1. Toast your tortilla in a pan for 2 mins per side. Then layer one fourth of your cheese, some avocado, olives, and hot sauce. Top with another tortilla to form a quesadilla. 2. Place a lid on the pan and after 1 min turn it to its opposite side. Place the quesadilla to the side and repeat. 3. Cut the quesadilla in half before serving. 4. Enjoy.

54

Mozzarella, Avocado, and Olives

Middle American Style Roasted Okra

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 3 Calories 65 kcal Fat 4.6 g Carbohydrates 5.9g Protein 1.6 g Cholesterol 0 mg Sodium 1286 mg

Ingredients 18 fresh okra pods, sliced 1/3 inch thick 1 tbsp olive oil 2 tsp kosher salt

2 tsp black pepper

Directions 1. Set your oven to 425 degrees F before doing anything else and line a baking sheet with a piece of the foil. 2. Place the okra slices onto the prepared baking sheet in a single layer. 3. Drizzle with the olive oil and sprinkle with the salt and pepper. 4. Cook in the oven for about 10-15 minutes.

Middle American Style Roasted Okra

55

SUMMER-TIME

Charred Okra

Prep Time: 5 mins Total Time: 10 mins Servings per Recipe: 4 Calories 156 kcal Fat 12 g Carbohydrates 11.4g Protein 3g Cholesterol 31 mg Sodium 1501 mg

Ingredients 1 lb. fresh okra 1/4 C. melted butter

1/4 C. Cajun seasoning

Directions 1. Set your grill for high heat and lightly, grease the grill grate. 2. Coat the okra with the melted butter and then roll in the Cajun seasoning. 3. Cook the okra on the grill for about 2 minutes per side.

56

Summer-Time Charred Okra

New Guinean Style Okra

Prep Time: 5 mins Total Time: 13 mins Servings per Recipe: 8 Calories 10 kcal Fat < 0.1 g Carbohydrates < 2.3g Protein < 0.5 g Cholesterol 0 mg Sodium 146 mg

Ingredients 1/2 lb. frozen whole okra 1 serrano pepper, chopped 2 cloves garlic, roughly chopped

1 tbsp lemon juice 1/2 tsp salt

Directions 1. 2. 3. 4. 5.

In a large pan of boiling water, boil the okra on high heat for about 8 minutes. Set a colander in the sink. Drain the okra in the colander completely. Trim the stems off the okra. In a food processor, add the trimmed okra, chili pepper, garlic, lemon juice and salt and pulse till smooth.

New Guinean Style Okra

57

OKRA

Veggie Combination Platter

Prep Time: 20 mins Total Time: 1 hr 5 mins Servings per Recipe: 8 Calories 236 kcal Fat 5.8 g Carbohydrates 41.9g Protein 5.3 g Cholesterol < 1 mg Sodium < 489 mg

Ingredients 20 pods okra, sliced in 1/4 inch pieces 6 Yukon Gold potatoes, cut into 1-inch pieces 2 large sweet onion, cut into 1 inch pieces

1 (8.5 oz.) package corn bread mix (such as Jiffy(R)) 1 C. vegetable oil for frying

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

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In a colander, place the vegetables and rinse under the cold water. Transfer the vegetables into a large bowl. Add enough corn meal and gently toss to coat completely. In a large frying pan, add enough oil to cover bottom and heat on medium to medium-high heat. Place the vegetables in batches in a single layer and cook till golden brown. Flip and cook till browned from the other side. Transfer the vegetable mixture onto a paper towel lined plate to drain. Repeat with the remaining vegetables.

Okra Veggie Combination Platter

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.

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

59

WONDERFUL

Papaya Bowl

Prep Time: 10 mins Total Time: 1 hr 30 mins Servings per Recipe: 4 Calories 320 kcal Fat 21.1 g Carbohydrates 34.2g Protein 2.7 g Cholesterol 0 mg Sodium 17 mg

Ingredients 3/4 C. tapioca pearls 2 large papayas - halved lengthwise and seeded

1 (14 oz.) can coconut milk

Directions 1. In a pan of boiling water, add the tapioca pearls and reduce the heat to medium. 2. Simmer for about 5-7 minutes, stirring occasionally. 3. Drain well and transfer the tapioca into a large bowl of cold water. 4. After cooling, drain the tapioca and place into a pan of boiling water. 5. Stir in the tapioca and remove from the heat. 6. Again place on the stove and cook, stirring occasionally for about 5-7 minutes. 7. Drain well and transfer the tapioca into a large bowl of cold water. 8. In a small pan, add the coconut milk on medium heat. 9. Bring to a simmer and stir in the tapioca. 10. Remove from the heat and keep aside to cool completely. 11. Divide the tapioca in the papaya halves. Refrigerator before serving.

60

Wonderful Papaya Bowl

Saint Kitts

Prep Time: 10 mins

Breakfast

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.

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

61

SWEETENED

Condensed Milkshake

Prep Time: 10 mins Total Time: 10 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 medium ripe papaya, peeled, seeded, and chopped roughly 1 C. evaporated milk 3 oz. sweetened condensed milk

1/2 tsp cinnamon 2 C. finely crushed ice

Directions 1. In a blender, add the papaya, milk, cinnamon and ice and pulse on high speed till smooth.

62

Sweetened Condensed Milkshake

South Pacific

Oven Coconut Dessert

Prep Time: 5 mins Total Time: 1 hr 45 mins Servings per Recipe: 6 Calories 69.9 Fat 0.8g Cholesterol 79.7mg Sodium 424.1mg Carbohydrates 6.5g Protein 9.4g

Ingredients 2 papayas, small, ripe, peeled, seeded, and cut in half lengthwise 1/2 C. sugar 1/4 C. water

1 1/2 C. coconut milk

Directions 1. Set your oven to 375 degrees F before doing anything else and arrange the rack in the middle of the oven. 2. In a shallow baking dish, arrange the papayas, cut side up. 3. Sprinkle with the sugar and add the water in the baking dish. 4. Cook in the oven for about 1 1/2 hours, basting with the dish liquid after every 30 minutes. 5. For the last 5 minutes of baking set the oven to 400 degrees F. 6. Remove from the oven and place the coconut milk into the center of the papayas. 7. Leave the papayas in the oven for about 5 minutes. 8. Serve immediately or refrigerate and serve cold.

South Pacific Oven Coconut Dessert

63

PEACH

and Papaya Sorbet

Prep Time: 3 mins Total Time: 5 mins Servings per Recipe: 6 Calories 256.9 Fat 5.6g Cholesterol 0.0mg Sodium 25.1mg1 Carbohydrates 54.7g Protein 2.9g

Ingredients 1 medium banana 1 C. papaya, chunks 1 C. peach, chunks 2 tbsp water

1 tbsp lemon juice

Directions 1. On a wax paper-lined rimmed baking sheet arrange the fruit slices and freeze for about 1 1/2-2 hours. 2. In a food processor, add the fruit, water and lemon juice and pulse till smooth. 3. Serve immediately.

64

Peach and Papaya Sorbet

Little Tike

Quesadillas

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 2 Calories 731 kcal Fat 39.8 g Carbohydrates 51.9g Protein 33.1 g Cholesterol 96 mg Sodium 2036 mg

Ingredients 4 Mission(R) Kid Size Flour Tortillas with Edible Disney(R) Tortilla Decals 4 tbsp marinara sauce 1 C. mozzarella cheese, shredded

1/2 C. beef pepperoni, sliced

Directions 1. Spread about 2 tbsp of the marinara sauce over 2 tortillas and sprinkle with 1/2 C. of the shredded cheese and 1/2 C. of the pepperoni. 2. Top with remaining tortillas and press down slightly. 3. Place the quesadilla in a warmed skillet till the tortilla becomes golden brown from both sides. 4. Remove from the skillet and allow pizza quesadilla to cool slightly. 5. Cut each pizza quesadilla into quarters.

Little Tike Quesadillas

65

SWEET TREAT

Quesadillas

Prep Time: 5 mins Total Time: 10 mins Servings per Recipe: 2 Calories 433 kcal Fat 12 g Carbohydrates 71.6g Protein 9.6 g Cholesterol 16 mg Sodium 511 mg

Ingredients 4 (8 inch) flour tortilla 2 tbsp softened cream cheese 2 tbsp strawberry jam

1 tbsp confectioners' sugar

Directions 1. Spread 1/2 of the cream cheese over 1 side of 2 tortillas., followed by the equal amount of jam. 2. Spread the remaining cream cheese over the remaining 2 tortillas and place over first 2 tortillas to form quesadillas. 3. Grease a skillet with the cooking spray and place quesadillas on medium heat and cook for about 5 minutes per side. 4. Sprinkle with the confectioners' sugar.

66

Sweet Treat Quesadillas

October’s

Quesadillas

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 6 Calories 470 kcal Fat 18.2 g Carbohydrates 59.2g Protein 17.5 g Cholesterol 40 mg Sodium 1003 mg

Ingredients 2 sweet potatoes, scrubbed 6 (10 inch) tomato flavored tortillas 2 C. shredded sharp Cheddar cheese, divided

1 (15 oz.) can black beans, rinsed and drained, divided 1 C. salsa (optional)

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

Set your oven to 450 degrees F before doing anything else. Cut several slashes into each sweet potato. Cook in the oven for about 45 minutes. Transfer the hot sweet potatoes in a heatproof bowl and immediately, mash them. Now, set the oven to 200 degrees F. Heat a skillet over medium heat and warm a tortilla for about 2 minutes. Flip the tortilla and sprinkle with about 1/3 C. of the shredded Cheddar cheese about 1/2-inch from the edge. 8. Let the cheese melt and spread about 1/3 C. of the mashed sweet potato, followed by 2-3 tbsp of the black beans. 9. Fold the tortilla in half, enclosing the filling. 10. Repeat with the remaining tortillas. 11. Keep the filled quesadillas warm in the oven. 12. Serve in the wedges topped with salsa.

October’s Quesadillas

67

CANADIAN STYLE

Roasted Yams

Prep Time: 5 mins Total Time: 30 mins Servings per Recipe: 8 Calories 378 kcal Fat 11.9 g Carbohydrates 66.7g Protein 2.7 g Cholesterol 31 mg Sodium 98 mg

Ingredients 3 large yams, quartered length-wise 3/4 C. maple syrup 1 tsp ground allspice

1 1/2 tsp ground cinnamon 1/2 C. butter, sliced

Directions 1. Set your oven to 350 degrees F before doing anything else 2. In a 12x9-inch baking dish, place the yams, skin side down and top with the maple syrup evenly. 3. Sprinkle with the allspice and cinnamon and top with the butter in the form of dots. 4. Cover the baking dish with a piece of foil and cook in the oven for about 25 minutes.

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Canadian Style Roasted Yams

Juicy

Yams and Macadamia Bake

Prep Time: 15 mins Total Time: 1 hr 10 mins Servings per Recipe: 8 Calories 321 kcal Fat 9.5 g Carbohydrates 58.1g Protein 2.9 g Cholesterol 8 mg Sodium 41 mg

Ingredients 2 1/2 lb. yams, peeled and cubed 1 C. pineapple and orange juice blend 2 tbsp softened butter 1/2 C. (packed) dark brown sugar

1/2 C. chopped macadamia nuts

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

Set your oven to 325 degrees F before doing anything else. In a large pan of salted water, add the yams on high heat and bring to a boil. Reduce the heat to medium-low and simmer, covered for about 20 minutes. Drain well and let the sweet potatoes dry into steam for about 1-2 minutes. Return the yams into the pan with the juice blend and mash till smooth. Transfer the yam mixture into a 3 quart casserole dish and top with the butter in the form of dots. 7. Sprinkle with the brown sugar and macadamia nuts evenly. 8. With a piece of the foil, cover the casserole dish loosely. 9. Cook in the oven for about 35-40 minutes.

Juicy Yams and Macadamia Bake

69

YAMS

101

Prep Time: 5 mins Total Time: 50 mins Servings per Recipe: 8 Calories 446 kcal Fat 23.1 g Carbohydrates 61.5g Protein 1.1 g Cholesterol 61 mg Sodium 181 mg

Ingredients 4 sweet potatoes, peeled and cubed 1/2 C. water 1 C. butter

2 C. white sugar

Directions 1. In a large pan, place the water and sweet potatoes on medium heat and top with the butter and sugar. 2. Cover the pan and bring to a boil. 3. Reduce the heat to low and simmer, without stirring for about 40 minutes. 4. Remove from the heat and serve warm.

70

Yams 101

Yammy

Prep Time: 25 mins

Tammy

Total Time: 50 mins Servings per Recipe: 2 Calories 718.5 Fat 17.3g Cholesterol 50.8mg Sodium 144.2mg Carbohydrates 129.1g Protein 4.5g

Ingredients 8 yams 2 C. dark brown sugar 1/2 C. heavy cream 1/4 lb butter

pecans

Directions 1. Set your oven to 375 degrees F before doing anything else. 2. Heat a skillet and toast the pecans till browned. 3. In a large pan of water, boil the yams for about 12 minutes. 4. Drain the yams and immediately, transfer into a bowl of ice cold water. 5. Peel the yams and cut into slices. 6. In a large pan, melt the brown sugar and butter till smooth. 7. Add the heavy cream and mix till well combined. 8. Add the sliced yams and mix with the sauce. 9. Add the pecans and mix together while heating for a little time. 10. Transfer the yams mixture into a casserole dish. 11. Cook in the oven for about 25 minutes.

Yammy Tammy

71

CRUNCHY

Nacho Chicken

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 580.2 Fat 44.5g Cholesterol 138.5mg Sodium 610.3mg Carbohydrates 14.0g Protein 30.8g

Ingredients 4 chicken breasts, pounded 1 C. mayonnaise 1 tsp italian seasoning 2 C. nacho cheese flavor Doritos,

crushed 1/4 C. butter, melted

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

Set your oven to 350 degrees F before doing anything else. Pound the chicken breasts till flatten slightly. In a shallow, dish mix together the mayonnaise and Italian Seasoning. In another shallow dish, place the crushed Doritos. Coat the chicken with the mayonnaise mixture and then roll into crushed Doritos. Arrange the chicken pieces in the casserole dish and drizzle with the melted butter. Cook everything in the oven for about 30 minutes.

72

Crunchy Nacho Chicken

Chipotle

Mashed Potatoes

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 4 Calories 241 kcal Fat 14.3 g Carbohydrates 27.3g Protein 3.2 g Cholesterol 0 mg Sodium 108 mg

Ingredients 1 1/2 pounds baby red or gold potatoes 1/4 C. Mazola(R) Corn Oil Spice Islands(R) Sea Salt, to taste

1 tbsp canned chipotles in adobo sauce, or to taste

Directions 1. Set your oven to 450 degrees F before doing anything else and arrange the rack in the lower third of the oven. Line a baking sheet with foil. 2. in a large pan of water, add the potatoes and bring to a boil and then cook for about 15-20 minutes or till done completely. 3. Drain well and let them cool slightly. 4. Place the potatoes onto the prepared baking sheet about 3-inch away from each other. 5. With the back of a spatula, mash each potato into 1/2-inch thickness and press together. 6. In a blender, add chipotle peppers and oil and pulse till a puree forms. 7. Spread the chipotle puree over the mashed potatoes evenly and gently lift the potatoes to let the puree spread underneath. 8. Cook everything in the oven for about 30-40 minutes or till the top becomes crispy and golden brown. 9. Serve immediately.

Chipotle Mashed Potatoes

73

FIRECRACKER

Burgers

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 340 kcal Carbohydrates 1.8 g Cholesterol 96 mg Fat 24.9 g Protein 26.1 g Sodium 656 mg

Ingredients 1 lb ground beef 1 (4 ounce) can diced green chilies, drained

1 tsp beef bouillon granules 4 slices Monterey Jack cheese

Directions 1. First, set a grill or grilling plate to medium heat and put some oil before continuing. 2. Take out a bowl that is medium in size and combine beef, diced green chilies and some bouillon. 3. Now make 4 burger patties and grill it for about 5 minutes. 4. Also add some cheese 2 minutes before removing it from the grill. 5. Serve on bun. 6. NOTE: If using a grilling plate then increase the cooking time of the meat until your appropriate tenderness has been achieved.

74

Firecracker Burgers

Kale

Chips I (Microwaved Version)

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 86 kcal Fat 4.2 g Carbohydrates 11.2g Protein 3.7 g Cholesterol 0 mg Sodium 128 mg

Ingredients 1 bunch flat-leaf kale - ribs trimmed away and discarded and leaves cut into 2-inch pieces

1 tbsp olive oil, or to taste sea salt to taste

Directions 1. 2. 3. 4.

Place your pieces of kale on a plate and keep half an inch of space between them. Coat the leaves with oil and salt. Microwave the leaves for 2.5 to 3 mins. Enjoy as a healthy snack.

Kale Chips I

75

KALE

Chips II (Baked Version)

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 70 kcal Fat 4.2 g Carbohydrates 7.8g Protein 2.5 g Cholesterol 0 mg Sodium 289 mg

Ingredients 4 C. kale, washed and stems removed 1 tbsp extra-virgin olive oil 1 tbsp chili powder

1/2 tsp kosher salt

Directions 1. Set your oven to 400 degrees before doing anything else. 2. Get a bowl, mix: olive oil, chili powder, salt, and kale. 3. Place all your kale leaves in a casserole dish or on a baking sheet. Cook the leaves in the oven for 7 mins. Then stir the leaves. 4. Roast for 7 more mins until crunchy. 5. Enjoy.

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Kale Chips II

Easy

Broccoli and Quinoa

Prep Time: 5 mins Total Time: 25 mins Servings per Recipe: 4 Calories 299 kcal Fat 12.3 g Carbohydrates 32.9g Protein 14.8 g Cholesterol 30 mg Sodium 491 mg

Ingredients 2 C. chopped broccoli 1 3/4 C. vegetable broth 1 C. quinoa

1 C. shredded Cheddar cheese salt and ground black pepper to taste

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

Boil the following in a large pot: quinoa, veggie broth, and broccoli. Once the broth is boiling set the heat to low and place a lid on the pot. Let the contents cook for 17 mins. Add in your cheese and put the lid back on. Let everything cook for 4 more mins then add pepper and salt. Enjoy.

Easy Broccoli and Quinoa

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HOMEMADE

Zucchini Fried

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 4 Calories 92 kcal Fat 1.7 g Carbohydrates 13.8g Protein 6.1 g Cholesterol 2 mg Sodium < 340 mg

Ingredients 2 medium zucchini, cut into 1/4-inch slices 1/2 C. seasoned dry bread crumbs 1/8 tsp ground black pepper

2 tbsps grated Parmesan cheese 2 egg whites

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

Set your oven to 475 degrees before doing anything else. Get a bowl, combine: parmesan, bread crumbs, and pepper. Get a 2nd bowl for your egg whites. Coat your zucchini first with egg then with the parmesan mix. Lay all your veggies on a cookie sheet that has been coated with nonstick spray. Cook the veggies in the oven for 7 mins then flip them and continue baking everything for 7 more mins. 7. Enjoy.

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Homemade Zucchini Fried

Garden Style Eggplant

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 6 Calories 328 kcal Fat 19.1 g Carbohydrates 25.8g Protein 14.5 g Cholesterol 43 mg Sodium 802 mg

Ingredients cooking spray 1 large eggplant, sliced into 1/4 inch rounds 1 (28 oz.) jar garden vegetable pasta sauce

1 (11 oz.) log goat cheese, sliced

Directions 1. Coat a casserole dish with nonstick spray and then set your oven to 350 degrees before doing anything else. 2. Layer about a quarter of your pieces of eggplant into the dish then add 1/4 of the pasta sauce on top. 3. Now dot the pasta with the cheese and continue layering in this manner until all the ingredients have been used up. 4. Cook the layers in the oven for 55 mins. 5. Enjoy.

Garden Style Eggplant

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DEVILED EGGS

California

Prep Time: 10 mins Total Time: 15 mins Servings per Recipe: 12 Calories 66.2 Fat 5.1g Cholesterol 93.2mg Sodium 48.1mg Carbohydrates 1.8g Protein 3.5g

Ingredients 6 hard-boiled eggs, halved and yolks removed 1 avocado, mashed 2 tbsps. salsa

Topping 12 cilantro leaves

Directions 1. 2. 3. 4.

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Place the mashed avocado and salsa in a bowl and combine well. Insert the avocado mixture into each egg white. Sprinkle with parsley or cilantro and serve. Enjoy.

Deviled Eggs California

Deviled Eggs Louisiana

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 6 Calories 106.6 Fat 7.7g Cholesterol 188.4mg Sodium 114.9mg Carbohydrates 2.4g Protein 6.3g

Ingredients 6 large hard-cooked eggs, peeled 3 tbsps. mayonnaise 1/2 tsp. Cajun seasoning, divided lettuce leaf

2 tbsps. chopped parsley

Directions 1. Cut the eggs into two along the length. 2. Extract the egg yolks into a bowl; stir in Cajun seasoning and mayonnaise and combine well. 3. Stuff the egg whites with the egg yolk mixture. 4. Cover with wrap and leave in the refrigerator for at least 35 minutes or overnight prior to serving. 5. Lay the lettuce leaf on a platter and place the eggs on top. 6. Serve garnished with parsley. 7. Enjoy.

Deviled Eggs Louisiana

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MEDITERRANEAN

Fried Eggs

Prep Time: 2 mins Total Time: 8 mins Servings per Recipe: 1 Calories 182.7 Fat 14.0g Cholesterol 372.0mg Sodium 142.0mg Carbohydrates 0.7g Protein 12.5g

Ingredients 2 eggs 1 tsp. olive oil salt

cumin

Directions 1. 2. 3. 4.

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Pour the oil into a skillet and heat well. Fold in the eggs, pierce the yolks with a fork and leave until the eggs are firm. When the eggs are done sprinkle cumin and salt on top and serve. Enjoy.

Mediterranean Fried Eggs

4-Ingredient

Alternative Curry

Prep Time: 10 mins Total Time: 1 hr 20 mins Servings per Recipe: 4 Calories 589 kcal Fat 21 g Carbohydrates 54g Protein 47.4 g Cholesterol 144 mg Sodium 769 mg

Ingredients 1 C. orange marmalade 1 tbsp curry powder 1 tsp salt 1/2 C. water

4 bone-in chicken breast halves, with skin

Directions 1. Set your oven to 350 degrees F before doing anything else and lightly grease a 13x9-inch baking dish. 2. In a small bowl, mix together the marmalade, curry powder, salt and water. 3. Arrange the chicken breasts in the prepared baking dish, cut side down and top with the marmalade mixture evenly. 4. Cook in the oven for about 45 minutes, spooning sauce over chicken occasionally. (If sauce begins to stick to the baking dish you can add about 1/4 C. of the water). 5. Transfer the chicken into a plate. 6. Skim off the fat from the top of the sauce. 7. Serve the hot sauce with the chicken.

4-Ingredient Alternative Curry

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ITALIAN

Countryside Fries

Prep Time: 20 mins Total Time: 55 mins Servings per Recipe: 4 Calories 306.4 Fat 7.1g Cholesterol 0.0mg Sodium 19.7mg Carbohydrates 55.8g Protein 6.4g

Ingredients 6 medium potatoes, skin removed, sliced into fries 1 ounce Italian dressing 2 tablespoons oil

1 tablespoon fresh parsley, Chopped

Directions 1. Set your oven to 350 degrees before doing anything else. 2. Once your potatoes have been sliced pat them dry and let them sit for about 20 mins to dry out further. 3. Get a bowl and place your fries in it. Top the fries with the oil and stir everything. 4. Get a cookie sheet or casserole dish and place your fries into the dish or on the sheet. Top the fries evenly with the dressing mix and then toss everything. Then top the fries again with the parsley and toss again. 5. Cook the fries in the oven for 22 mins then turn the fries over. 6. Now continue to cook then for 4 to 8 more mins with an oven temperature of 450. 7. Enjoy.

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Italian Countryside Fries

Mediterranean Sea

Prep Time: 10 mins

French Fries

Total Time: 1 hr Servings per Recipe: 6 Calories 257.9 Fat 9.2g Cholesterol 0.0mg Sodium 14.3mg Carbohydrates 41.5g Protein 4.8g

Ingredients 3 lbs russet potatoes, peeled and cut into thick matchsticks 1/4-1/2 cup Extra Virgin olive oil nonstick spray

salt 1 lemon, to serve

Directions 1. Set your oven to 400 degrees before doing anything else. 2. Get a bowl and place your potatoes in it. Coat the potatoes with the oil and toss everything to coat them evenly. 3. Get a casserole dish and coat it with some nonstick spray then some olive oil. Evenly space out your potatoes and cook them in the oven for 55 mins and flip them half way. 4. Once the potatoes are done baking coat them with some salt to your liking. Then squeeze the lemon juice over them evenly. 5. Enjoy.

Mediterranean Sea French Fries

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EASTERN

European Meat Pastries

Prep Time: 20 mins Total Time: 45 mins Servings per Recipe: 6 Calories 674 kcal Fat 42.3 g Carbohydrates 32.5g Protein 37.1 g Cholesterol 114 mg Sodium 894 mg

Ingredients 1/2 C. chopped onion 1 1/2 lbs lean ground beef 1 (16 oz.) can sauerkraut, drained and pressed dry

2 (8 oz.) cans refrigerated crescent rolls 1 (8 oz.) package shredded Cheddar cheese

Directions 1. Set your oven to 350 degrees before doing anything else. 2. Stir fry your beef and onions until the beef is fully done then remove all the excess oils before adding in your sauerkraut. 3. Get everything hot and then shut the heat. 4. Flatten your rolls and then place them into a casserole dish. 5. Top the rolls with the onion mix and then layer the 2nd piece of dough on top. 6. Crimp the edges of the two layers of dough together then top everything with some cheese. 7. Cook the dish in the oven for 27 mins. 8. Enjoy.

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Eastern European Meat Pastries

Sour Cream Bake

Prep Time: 45 mins Total Time: 1 hr 15 mins Servings per Recipe: 10 Calories 415 kcal Fat 31.6 g Carbohydrates 25.6g Protein 8.8 g Cholesterol 169 mg Sodium 295 mg

Ingredients 6 potatoes 8 eggs seasoning salt to taste

1 C. margarine 1 (16 oz.) container sour cream

Directions 1. Set your oven to 350 degrees before doing anything else. 2. Get your potatoes boiling in water and salt for 20 mins then remove all the liquids, peel, and slice the potatoes once they have cooled. 3. Now get your eggs boiling in water for 1 min, place a lid on the pot, then shut the heat. 4. Let the eggs stand for 12 mins in the water, then drain the liquid, peel the eggs, and slice them. 5. Get a baking dish and lay your potato and eggs in it. Top each layer with some seasoned salt. 6. Melt your sour cream and margarine in the pan then pour it over the contents in the baking dish. 7. Add some more seasoned salt then cook everything in the oven for 35 mins. 8. Enjoy.

Sour Cream Bake

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RICE

from Portugal

Prep Time: 5 mins Total Time: 1 hr 5 mins Servings per Recipe: 8 Calories 296 kcal Fat 5g Carbohydrates 53.2g Protein 9.5 g Cholesterol 61 mg Sodium 93 mg

Ingredients 1 1/2 quarts milk 1 C. uncooked white rice 1 C. white sugar

2 eggs, beaten

Directions 1. Heat your milk and sugar until it is bubbly. Then add the rice and cook the mix for 65 mins with a low heat. 2. The contents should not be boiling during this time. 3. Now shut the heat and add in the whisked eggs gradually. 4. Enjoy.

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Rice from Portugal