Easy California Cookbook: Authentic West Coast Cooking

Table of contents :
Table of Contents
Simple Banana Chips
Coconut Cod Stew
Seasoned Coconut Fillets
Avocado Papaya Salsa
Kiwi Orange Chicken
Easy Homemade Blackened Fish
Garden Herbed Catfish
Spicy Toasted Pine Nut Catfish
Alternative Catfish Nuggets
California Mexican Pasta Salad
Tomato and Grit Fritters
Easy Bacon Frittata
Gouda and Artichoke Frittata
Autumnal Muffins
Carrot, Zucchini, and Squash Fritters
Easter Brunch Pancakes
Healthy Muffins
Healthy Breakfast Pancakes
Cauliflower and Cucumber Ceviche
Brussel Sprouts with Cannellini
Oven Fried Brussel Sprouts
Lemony Agave Brussel Sprouts
Brussels Sprouts with Garlic Mayo
25-Minute Oven Sprouts
California Casserole
Sweet Honey Chicken
Chicken Tenders California Style
Green Onion Sandwich
California Tortellini Soup
California Zucchini Chicken
Egg Salad
Classical Chicken Tacos
Honey Jerk Drumsticks
Orange Chicken and Broccoli
Egg Rolls
Fried Chicken Wings
House Fried Rice
Steamed Buns
Hot and Spicy Soup
Kidney Bean Apricot Dinner
Garlic Potato Bake
Heavy Cream Comforting Peas
Turkey Tarragon Mashed Potatoes
Veggie Meat Loaf
Baked Turkey-Loaf
Full-Ingredient Chicken Soup
Brie Roast Sandwiches
Thursday Night Dinner Chicken Soup
Mushroom and Beef Skirt Steak
A Vegan’s Potato Soup
Buckwheat Buttermilk Pancakes
Almond Amaranth Pancakes
Mini Spinach Omelets
Pimento Chicken and Okra Stew
Sea Scallops Salad with Mango Chutney
Avocado Boats
Slow Cooker Black Bean Soup
Creamy Cilantro Soup
Corn and Black Bean Dip
Authentic Bean Soup
Lentil Curry
Summer Veggie Paella
Avocado Salsa
Summery Pepper Salad
Main Course Stuffed Peppers
Soul Warming Soup
Pepper Hummus Deux
Family-Friendly Noodle Casserole
Heartier Tomato Salad
Tangy Tomato Relish
Delicious Stuffed Tomatoes
Autumn Tomato Chutney
Wintertime Tomato Soup
Gorgeous Summer Dinner
Spinach Salad with Poppy Seed Vinaigrette
Ginger Prawns
Grilled Ginger Tilapia
Chicken, Chickpeas & Rice Soup
Garbanzo Beans & Veggie Soup
Sweet & Spicy Carrots

Citation preview

Easy California Cookbook Authentic West Coast Cooking

By BookSumo Press All rights reserved

Published by http://www.booksumo.com

Table of Contents Simple Banana Chips 7 Coconut Cod Stew 8 Seasoned Coconut Fillets 9 Avocado Papaya Salsa 10 Kiwi Orange Chicken 11 Easy Homemade Blackened Fish 12 Garden Herbed Catfish 13 Spicy Toasted Pine Nut Catfish 14 Alternative Catfish Nuggets 15 California Mexican Pasta Salad 16 Tomato and Grit Fritters 17 Easy Bacon Frittata 18 Gouda & Artichoke Frittata 19 Autumnal Muffins 20 Carrot Squash Fritters 21 Easter Brunch Pancakes 22 Healthy Muffins 23

Healthy Breakfast Pancakes 24 Cauliflower Appetizer 25 Brussel Sprouts with Cannellini 26 Oven Fried Brussel Sprouts 27 Lemony Agave Brussel Sprouts 28 Brussels Sprouts with Garlic Mayo 29 25-Minute Oven Sprouts 30 California Casserole 31 Sweet Honey Chicken 32 Chicken Tenders California Style 33 Green Onion Sandwich 34 California Tortellini Soup 35 California Zucchini Chicken 36 Egg Salad 37 Classical Chicken Tacos 38 Honey Jerk Drumsticks 39 Orange Chicken & Broccoli 40 Egg Rolls 41

Fried Chicken Wings 42 House Fried Rice 43 Steamed Buns 44 Hot and Spicy Soup 45 Kidney Bean Apricot Dinner 46 Garlic Potato Bake 47 Heavy Cream Comforting Peas 48 Turkey Tarragon Mashed Potatoes 49 Veggie Meat Loaf 50 Baked Turkey-Loaf 51 Full-Ingredient Chicken Soup 52 Brie Roast Sandwiches 53 Dinner Chicken Soup 54 Mushroom and Beef Skirt Steak 56 A Vegan’s Potato Soup 57 Buckwheat Buttermilk Pancakes 58 Almond Amaranth Pancakes 59 Mini Spinach Omelets 60

Pimento Chicken and Okra Stew 61 Sea Scallops Salad with Mango Chutney 62 Avocado Boats 63 Slow Cooker Black Bean Soup 64 Creamy Cilantro Soup 65 Corn and Black Bean Dip 66 Authentic Bean Soup 67 Lentil Curry 68 Summer Veggie Paella 69 Avocado Salsa 70 Summery Pepper Salad 71 Main Course Stuffed Peppers 72 Soul Warming Soup 73 Pepper Hummus Deux 74 Noodle Casserole 75 Heartier Tomato Salad 76 Tangy Tomato Relish 77 Delicious Stuffed Tomatoes 78

Autumn Tomato Chutney 79 Wintertime Tomato Soup 80 Gorgeous Summer Dinner 81 Spinach Salad with Poppy Seed Vinaigrette 82 Ginger Prawns 83 Grilled Ginger Tilapia 84 Chicken, Chickpeas & Rice Soup 85 Garbanzo Beans & Veggie Soup 86 Sweet & Spicy Carrots 87

Simple

Prep Time: 10 mins

Banana Chips

Total Time: 30 mins Servings per Recipe: 25 Calories 45.7 Fat 0.2g Cholesterol 0.3mg Sodium 8.0mg Carbohydrates 10.1g Protein 1.0g

Ingredients 3 bananas 1 1/2 C. flour 1/4 C. milk 2 -4 tbsp brown sugar 1/4 tsp vanilla extract

1 pinch salt oil

Directions 1. Get a large mixing bowl: Place the bananas in it and mash them until they become smooth. 2. Combine in the sugar, vanilla, milk, salt, and flour. Combine them well until they become smooth. 3. Place a large deep skillet over medium heat. Heat about 1 inch of oil in it. Use a large tbsp of to drop the mix in it. 4. Fry the chips for 2 to 4 min on each side until they become golden brown. Serve them with your favorite sauce. 5. Enjoy.

Simple Banana Chips

7

COCONUT

Cod Stew

Prep Time: 5 mins Total Time: 1 hr 35 mins Servings per Recipe: 4 Calories 408.2 Fat 23.2g Cholesterol 73.3mg Sodium 152.5mg Carbohydrates 17.7g Protein 34.5g

Ingredients 1 1/2-2 lbs cod fish fillets 2 tbsp corn oil 3 garlic cloves, minced 1 large onion, chopped 1 chili, your choice, minced 1 tsp black pepper

1 1/2-2 C. coconut milk 1 C. chopped tomato 1 lime, juice of

Directions 1. Season the fish fillets with a some salt. Place them in a roasting pan and refrigerate them for 1 h. 2. Place a large pan over medium heat. Heat the oil it. Sauté in it the garlic, onion, chile and pepper for 6 min while stirring from time to time. 3. Add the tomato with coconut milk. Cook them until they start boiling. Lower the heat and simmer it until half of it evaporates. 4. Once the time is up, run the fish fillets under some cold water to discard the salt. Add it to the pan and let it cook for 12 min. 5. Serve your fish stew with some lime juice. 6. Enjoy.

8

Coconut Cod Stew

Seasoned

Coconut Fillets

Prep Time: 5 mins Total Time: 8 mins Servings per Recipe: 2 Calories 988.1 Fat 47.4g Cholesterol 244.7mg Sodium 318.0mg Carbohydrates 102.6g Protein 40.2g

Ingredients 5 oz. red snapper fillets, chunked 2 large eggs 1 3/4 C. white flour 6 oz. beef broth 1 tsp baking powder

3 C. grated fresh coconut 2 oz. vegetable oil salt and pepper

Directions 1. Sprinkle some salt and pepper all over the snapper fillets. 2. Get a mixing bowl: Whisk in it the eggs, 1 1/4 C. of flour, baking powder and broth. 3. Dust the snapper fillets with some flour then coat it with the broth batter. Roll the snapper fillets gently in the coconut flakes. 4. Place a large pan over medium heat. Heat in it the oil. Add the snapper fillets and cook them for 4 to 6 min on each side or until they become golden. 5. Serve your snapper fillet with some hot sauce. 6. Enjoy.

Seasoned Coconut Fillets

9

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 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.

10

Avocado Papaya Salsa

Kiwi

Orange Chicken

Prep Time: 10 mins Total Time: 1 hr Servings per Recipe: 4 Calories 288.1 Fat 6.3g Cholesterol 76.0mg Sodium 928.5mg Carbohydrates 25.4g Protein 34.0g

Ingredients 4 C. chicken broth 4 boneless skinless chicken breasts 1 stalk celery, chopped 1 leek, white part only, chopped 4 kiwi fruits, peeled, cut into 1/4-inch slices 1 orange, washed, dried

1 lemon 1 tbsp unsalted butter 1 tbsp granulated sugar 1/8 tsp salt 1/8 tsp cayenne pepper

Directions 1. In large pan, add the chicken broth and bring to a boil. 2. Add the chicken breasts and simmer for about 10 minutes, skimming off fat from the top. 3. Add the celery and leek and simmer for about 10 minutes. 4. Remove the chicken from broth and keep aside, covered. 5. In a serving dish, arrange the kiwifruit in a fan-shaped pattern. 6. Sprinkle the half of the orange zest over the kiwifruit. 7. In a small bowl, extract the juice of orange and lemon. 8. In a small pan, melt the butter and cook the sugar for about 5 minutes, stirring continuously. 9. Add the orange and lemon juices and stir till well combined. 10. Boil till the sauce is reduced to about 2 tbsp. 11. Stir in the salt and cayenne pepper. 12. Cut the chicken breasts into thin strips and arrange over the kiwifruit. 13. Serve with a topping of the sauce.

Kiwi Orange Chicken

11

EASY

Homemade Blackened Fish

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 144.4 Fat 6.9g Cholesterol 62.2mg Sodium 694.4mg Carbohydrates 2.0g Protein 17.6g

Ingredients 1 lb. boneless catfish fillet 1 tsp black pepper 1 tsp garlic powder 1 tsp onion powder 1 tsp paprika 1 tsp parsley flakes

1 tsp ground red pepper 1 tsp salt 1/2 tsp oregano 1/2 tsp thyme butter

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

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Get a mixing bowl and combine all the spices. Pat the mixture into the fish fillets. Place a pan over medium heat. Heat some butter or oil. Cook in it the fish fillets for 4 min on each side. Serve them right away with your favorite toppings. Enjoy.

Easy Homemade Blackened Fish

Garden

Herbed Catfish

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 8 Calories 503.6 Fat 36.8g Cholesterol 159.4mg Sodium 1233.1mg Carbohydrates 10.9g Protein 31.3g

Ingredients 8 skinned catfish fillets 1 C. breadcrumbs 1 C. grated parmesan cheese 3/4 C. chopped parsley 1/2 tsp dried oregano 1/4 tsp dried basil 1 tsp paprika

2 tsp salt 1 tsp black pepper 1/2 lb. butter, melted lemon wedge parsley sprig

Directions 1. Before you do anything, preheat the oven to 375 F. Grease a baking pan and place it aside. 2. Use some paper towels to dry the fish fillets. 3. Get a mixing bowl: Stir the breadcrumbs with parmesan cheese, parsley, oregano, basil, paprika, salt and pepper. 4. Coat the fish fillets with melted butter. Roll them in the breadcrumbs mixture. 5. Lay them in the greased baking pan. Cook them in the oven for 22 to 32 min. Serve them warm. 6. Enjoy.

Garden Herbed Catfish

13

SPICY

Toasted Pine Nut Catfish

Prep Time: 5 mins Total Time: 13 mins Servings per Recipe: 4 Calories 505.1 Fat 35.0g Cholesterol 74.7mg Sodium 671.6mg Carbohydrates 19.5g Protein 28.5g

Ingredients 1/4 C. pine nuts 2 tbsp pine nuts 1/2 C. yellow cornmeal 1/4 C. flour 1 tsp salt 1/2 tsp cayenne pepper

1/4 tsp ground cumin 4 catfish fillets 1/4 C. vegetable oil

Directions 1. Before you do anything, preheat the oven to 350 F. 2. Lay the pine nuts on a baking tray. Place it in the oven and let them cook for 4 to 5 min until they become toasted. 3. Get a food processor: Grind in it 1/4 C. of the pine nuts. Place it aside. 4. Get a shallow bowl and combine in it the pine nuts, cornmeal, flour, salt, cayenne pepper and cumin. 5. Coat the fish fillets with the mixture. 6. Place a pan over medium heat. Heat in it the oil. Cook in it the fillets in batches for 3 to 5 min on each side. 7. Serve your catfish fillets hot. Garnish them with the remaining pine nuts. 8. Enjoy.

14

Spicy Toasted Pine Nut Catfish

Alternative

Catfish Nuggets

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 247.6 Fat 8.2g Cholesterol 62.4mg Sodium 322.7mg Carbohydrates 19.9g Protein 21.8g

Ingredients 1 lb. catfish nuggets garlic pepper seasoning 1 egg white, beaten 1 tbsp lemon juice 1 C. breadcrumbs

1 tbsp chopped dill 1 tbsp chopped basil 1/2 tsp oregano leaves salt

Directions 1. Before you do anything, preheat the oven to 400 F. Grease a baking tray and place it aside. 2. Sprinkle some garlic pepper seasoning all the over the fish nuggets. 3. Get a mixing bowl: Whisk the egg white and lemon juice. 4. Get a mixing bowl: Stir the breadcrumbs, dill, basil and oregano. 5. Dip the nuggets in the egg mixture then coat them with the breadcrumbs mix. 6. Lay them on the greased tray. Place it in the oven and let them cook for 13 to 16 min. 7. Serve your catfish nuggets warm with your favorite dipping sauce. 8. Enjoy.

Alternative Catfish Nuggets

15

CALIFORNIA

Mexican Pasta Salad

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 12 Calories 653 kcal Carbohydrates 66.9 g Cholesterol 63 mg Fat 31.7 g Protein 28 g Sodium 902 mg

Ingredients 1 (16 ounce) package tri-color rotini pasta 1 (15 ounce) can black beans, drained and rinsed 1 (11 ounce) can Mexican-style corn, drained 1 (4 ounce) can chopped green chilies 1/2 cup chopped red bell pepper 1/2 cup Italian-style salad dressing, or more to taste

1/2 cup shredded Mexican cheese blend 3 green onions, thinly sliced 1/3 cup minced fresh cilantro 1 slice onion, minced 2 tbsps taco seasoning mix 1/2 lime, juiced

Directions 1. Cook rotini in salty boiling water for about 10 minutes until tender before draining it. 2. Coat rotini with a mixture of black beans, taco seasoning, corn, Mexican cheese, green chilies, green onions, red bell pepper, Italian dressing, cilantro, onion, and lime juice very thoroughly before refrigerating for at least two hours. 3. Serve.

16

California Mexican Pasta Salad

Tomato

and Grit Fritters

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 6 Calories 196 kcal Fat 4g Carbohydrates 35.7g Protein 8g Cholesterol 62 mg Sodium 343 mg

Ingredients 2 lbs fresh okra, sliced in 1/8 inch pieces 1 large tomato, diced 1 onion, diced 6 packets instant grits 2 eggs, lightly beaten

salt and black pepper to taste 1/2 C. oil for frying, or as needed

Directions 1. 2. 3. 4. 5.

Get a bowl, combine: onion, tomato, and okra. Stir the mix then combine in: pepper, grits, salt, and eggs. Work the mix with your hands until it is smooth. Now get your oil hot. Once the oil is hot shape the okra mix into small patties then fry the fritters for 5 mins each side. 6. Place the fritters on some paper towels for a few mins. 7. Enjoy.

Tomato and Grit Fritters

17

EASY

Bacon Frittata

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 4 Calories 297.4 kcal Cholesterol 401.7mg Sodium 317.8mg Carbohydrates 5.5g Protein 16.0g

Ingredients 1 red pepper, chopped 6 green onions, chopped 8 slices turkey bacon, sliced into small pieces 8 eggs 1/2 C. half-and-half

1 tbsp butter salt and pepper

Directions 1. Set your oven to 350 degrees before doing anything else. 2. Now begin to fry your bacon in butter until it is fully done. Then add in the veggies and let them cook until they are soft. 3. At the same time get a bowl, whisk: pepper, salt, half and half, and the eggs. 4. Beat the mix until it is smooth then pour it into the pan once the veggies are soft. 5. Let the frittata cook for about 6 mins until the bottom is set then place everything into the oven for 12 mins. 6. Enjoy.

18

Easy Bacon Frittata

Gouda

and Artichoke Frittata

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 1 Calories 249.0 kcal Cholesterol 272.5mg Sodium 457.6mg Carbohydrates 8.3g Protein 16.8g

Ingredients 2 tbsps butter 1/2 C. chopped shallot 2 C. artichoke hearts, diced 4 C. baby spinach leaves 10 eggs, beaten

1/4 tsp salt 1/4 tsp cayenne pepper 1/2 lb gouda cheese, shredded

Directions 1. Set your oven to 400 degrees before doing anything else. 2. Begin to stir fry your shallots in butter for 60 secs then add in the artichokes and cook them for 60 secs before adding and the spinach and cooking the leaves until they are soft. 3. Now add in your eggs evenly, covering the entire surface of the pan, and let everything cook over a low to medium level of heat for 12 mins. 4. Top everything with the cheese and place the pan in the oven for 17 mins. 5. Enjoy.

Gouda and Artichoke Frittata

19

AUTUMNAL

Muffins

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 18 Calories 249 kcal Fat 8g Carbohydrates 42.6g Protein 2.8 g Cholesterol 23 mg Sodium 182 mg

Ingredients 2 1/2 C. all-purpose flour 2 C. white sugar 1 tbsp allspice 1 tsp baking soda 1/2 tsp salt 2 eggs, lightly beaten 1 C. canned pumpkin puree 1/2 C. vegetable oil 2 C. peeled, cored and chopped apple 2 tbsp all-purpose flour

1/4 C. white sugar 1/2 tsp ground cinnamon 4 tsp butter

Directions 1. Set your oven to 375 degrees F before doing anything else and lightly, grease 18 cups of the muffin pans. 2. In a large bowl, sift together 2 1/2 C. of the all-purpose flour, 2 C. of the sugar, allspice, baking soda and salt. 3. In another bowl, add the eggs, pumpkin and oil and beat till well combined. 4. Add the pumpkin mixture into the flour mixture and mix till just moistened. 5. Fold in the apples. 6. Transfer the mixture into the prepared muffin cups evenly. 7. In a small bowl, mix 2 tbsp of the flour, 1/4 C. of the sugar and 1/2 tsp of the cinnamon. 8. With a pastry cutter, cut the butter and mix till a coarse crumb forms. 9. Sprinkle the crumb mixture over the top of muffins. 10. Cook in the oven for about 35-40 minutes or till a toothpick inserted in the center comes out clean.

20

Autumnal Muffins

Carrot,

Zucchini, and Squash Fritters

Prep Time: 20 mins Total Time: 45 mins Servings per Recipe: 4 Calories 258 kcal Fat 12.9 g Carbohydrates 29.7g Protein 7.3 g Cholesterol 94 mg Sodium 1029 mg

Ingredients 2 C. shredded zucchini 1 C. shredded yellow squash 1 C. shredded carrots 1/2 tsp salt 1 C. corn muffin mix

1 tsp baking powder 1/2 tsp sweet paprika 2 large eggs, lightly beaten 2 tbsps vegetable oil, or more as needed

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

Get a colander and toss: salt, zucchini, carrots, and yellow squash. Let them sit for 15 mins then drain everything. Cover the veggies with a kitchen towel and squeeze out as much liquid as possible. Add the veggies to a bowl. Get a 2nd bowl, combine: paprika, baking powder, and muffin mix. Add in your veggies and the eggs as well. Stir the mix until it is smooth and get 2 tbsps of veggie oil hot in a frying pan. Once the oil is hot begin to fry large dollops of the mix in the oil for 3 mins each side. 9. Enjoy.

Carrot, Zucchini, and Squash Fritters

21

EASTER

Brunch Pancakes

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 8 Calories 360 kcal Fat 19.5 g Carbohydrates 31.2g Protein 15.1 g Cholesterol 89 mg Sodium 792 mg

Ingredients 2 C. baking mix (such as Bisquick (R)) 2 C. shredded Cheddar cheese, divided 1 C. milk 5 tbsp maple syrup 2 eggs

1 1/2 tbsp white sugar 12 slices cooked turkey bacon, crumbled

Directions 1. Set your oven to 350 degrees F before doing anything else and grease a 13x9-inch baking dish. 2. In a bowl, add the baking mix, 1 C. of the Cheddar cheese, milk, maple syrup, eggs and sugar and mix till well combined. 3. Transfer the mixture into the prepared baking dish. 4. Cook in the oven for about 20-25 minutes or till a toothpick inserted in the center comes out clean. 5. Remove from the oven and top the casserole with the bacon and remaining 1 C. of the Cheddar cheese evenly. 6. Cook in the oven for about 5 minutes.

22

Easter Brunch Pancakes

Healthy

Muffins

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 12 Calories 167 kcal Fat 7.1 g Carbohydrates 25.6g Protein 3.5 g Cholesterol 16 mg Sodium 262 mg

Ingredients 1 1/2 C. wheat bran 1 C. buttermilk 1/3 C. vegetable oil 1 egg 2/3 C. brown sugar 1/2 tsp vanilla extract 1 C. all-purpose flour

1 tsp baking soda 1 tsp baking powder 1/2 tsp salt 1/2 C. raisins

Directions 1. Set your oven to 375 degrees F before doing anything else and grease 12 cups of a muffin pan. 2. In a bowl, mix together the wheat bran and buttermilk and keep aside for about 10 minutes. 3. In a second bowl, add the oil, egg, sugar and vanilla and beat till well combined. 4. Add the egg mixture into the bran mixture and mix well. 5. In a third bowl, sift together flour, baking soda, baking powder and salt. 6. Add the flour mixture into the bran mixture and mix till just moistened. 7. Fold in the raisins. 8. Transfer the mixture into the prepared muffin cups evenly. 9. Cook in the oven for about 18-20 minutes or till a toothpick inserted in the center comes out clean.

Healthy Muffins

23

HEALTHY

Breakfast Pancakes

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 304 kcal Fat 2.7 g Carbohydrates 64.6g Protein 9.6 g Cholesterol 0 mg Sodium 734 mg

Ingredients 2 C. white whole wheat flour 2 tbsp baking powder 2 tbsp ground flax meal

17 fluid oz. orange juice 1 tsp orange extract

Directions 1. In a bowl, mix together the flour, baking powder and flax meal. 2. Add the orange juice and orange extract into flour mixture and mix till wellcombined. 3. Heat a lightly greased griddle on medium-high heat. 4. Add the mixture by large spoonfuls into the griddle and cook for about 3-4 minutes. 5. Flip and cook for about 2-3 minutes. 6. Repeat with the remaining mixture.

24

Healthy Breakfast Pancakes

Cauliflower

and Cucumber Appetizer

Prep Time: 30 mins Total Time: 35 mins Servings per Recipe: 4 Calories 126 kcal Fat 1.2 g Carbohydrates 30.7g Protein 5.6 g Cholesterol 0 mg Sodium 449 mg

Ingredients 1 head cauliflower, finely chopped 1 cucumber, seeded and chopped 1/2 onion, chopped 1 large tomato, chopped 1/2 C. chopped fresh cilantro 4 serrano chili peppers, seeded and finely chopped 1 1/2 C. spicy vegetable juice (such as V8(R))

12 small Key limes, juiced 2 tbsp chili powder, or to taste 1 tbsp soy-based liquid seasoning (such as Maggi(R)) 1 tsp Worcestershire sauce salt to taste

Directions 1. In a large pan of lightly salted boiling water, cook the cauliflower for about 5 minutes. 2. Drain well and rinse under cold water. 3. In a large bowl, mix together the cauliflower, cucumber, onion, tomato, cilantro, and Serrano chili peppers. 4. Add the vegetable juice, lime juice, chili powder, soy-based seasoning and Worcestershire sauce, respectively, stirring after each addition. 5. Season with the salt.

Cauliflower and Cucumber Appetizer

25

BRUSSEL SPROUTS

with Cannellini

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 8 Calories 254.4 Fat 17.2g Cholesterol 7.6mg Sodium 61.4mg Carbohydrates 20.4g Protein 7.5g

Ingredients 8 tbsp extra-virgin olive oil, divided 2 lbs. Brussels sprouts, trimmed, halved lengthwise 6 garlic cloves, chopped 1 C. low sodium chicken broth 1 (15 oz.) cans cannellini, drained

2 tbsp butter 1 C. grated pecorino cheese

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

26

Place a large pan over medium heat. Heat in it 3 tbsp of oil. Stir in it 1 lb. of brussels sprouts and cook them for 6 min while stirring often. Drain them and transfer them to a mixing bowl. Repeat the process with another 3 tbsp of oil and the remaining brussels sprouts. Heat 2 tbsp of oil in the same pan Fry in it the garlic on high heat for 60 sec while stirring. Stir in the cooked brussels sprouts with broth. Cook them for 4 min. Stir in the butter with beans. Cook them for 2 min while stirring. Adjust the seasoning of your stir fry then serve it warm. Enjoy.

Brussel Sprouts with Cannellini

Oven Fried

Brussel Sprouts

Prep Time: 20 mins Total Time: 35 mins Servings per Recipe: 10 Calories 105.2 Fat 7.9g Cholesterol 20.0mg Sodium 359.5mg Carbohydrates 6.9g Protein 2.9g

Ingredients 1 1/2 lbs. Brussels sprouts, trimmed 2 -3 C. cold water 1 tsp salt 6 tbsp butter, melted, divided 4 tbsp grated parmesan cheese 4 tbsp dry breadcrumbs

1/4 tsp granulated garlic powder 1/4 tsp ground black pepper 1/4 tsp seasoning salt

Directions 1. Use a sharp knife to make two cuts in the shape of an X at the bottom of each Brussels sprout. 2. Bring a large salted saucepan of water to a boil. Cook in it the brussels sprouts with the lid on for 7 min. 3. Drain them and transfer them to a baking dish. Add 3 tbsp of butter with a pinch of salt and pepper. 4. Stir them to coat and spread them into an even layer. 5. Get a mixing bowl: Mix in it the Parmesan cheese, dried bread crumbs, granulated garlic powder, black pepper, seasoning salt and remaining butter. 6. Spread the mixture over the brussels sprouts. Bake it for 5 to 6 min. 7. Serve your brussels sprouts casserole warm. 8. Enjoy.

Oven Fried Brussel Sprouts

27

LEMONY

Agave Brussel Sprouts

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 171.4 Fat 14.3g Cholesterol 0.0mg Sodium 109.9mg Carbohydrates 9.8g Protein 3.4g

Ingredients 1 lb. Brussels sprout, trimmed 1/4 C. extra-virgin olive oil 1/4 C. agave nectar 2 tbsp mustard

2 tbsp minced garlic 1 lemon, juice

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

28

Before you do anything, preheat the oven to 350 F. Cover a baking tray with foil. Place it aside. Get a large mixing bowl: Whisk in it the oil with agave, mustard, and garlic. Add the brussels sprouts with a pinch of salt and pepper. Stir them to coat. Spoon the mixture to the tray and bake it for 15 min. Flip the brussels sprouts and bake them for an extra 15 min. Drizzle over them the lemon juice then serve them warm. Enjoy.

Lemony Agave Brussel Sprouts

Brussels Sprouts

with Garlic Mayo

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 5 Calories 171.3 Fat 14.4g Cholesterol 4.5mg Sodium 143.6mg Carbohydrates 10.3g Protein 2.3g

Ingredients 20 Brussels sprouts, cut into wedges 3 -4 tbsp olive oil salt & pepper Garlic Mayo 6 tbsp mayonnaise 1/4 tsp garlic, minced

1 tsp lemon juice 1 tbsp flat leaf parsley, chopped

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

To prepare the brussels sprouts: Before you do anything, preheat the oven to 400 F. Toss the brussels sprouts with olive oil, a pinch of salt and pepper in a baking tray. Bake them for 16 min. To prepare the aioli: Get a mixing bowl: Whisk in it the mayonnaise, garlic, parsley and lemon juice. Serve your roasted brussels sprouts with the mayo aioli then serve them warm. Enjoy.

Brussels Sprouts with Garlic Mayo

29

25-MINUTE

Oven Sprouts

Prep Time: 5 mins Total Time: 25 mins Servings per Recipe: 2 Calories 146.7 Fat 4.6g Cholesterol 2.2mg Sodium 369.7mg Carbohydrates 22.8g Protein 7.7g

Ingredients 10 oz. fresh Brussels sprouts 1 whole garlic, cloves separated and peeled 1 1/2 tsp olive oil 1/2 tsp lemon pepper

1/4 tsp sea salt 1 tbsp grated parmesan cheese

Directions 1. Before you do anything, preheat the oven to 400 F. 2. Get a mixing bowl: Stir in it the brussels sprouts with garlic, oil, lemon pepper, and salt. 3. Transfer the mixture to a roasting pan and spread it in an even layer. 4. Bake it for 22 to 26 min. Serve it warm with cheese. 5. Enjoy.

30

25-Minute Oven Sprouts

California

Casserole

Prep Time: 15 mins Total Time: 1 hr 20 mins Servings per Recipe: 8 Calories 434 kcal Fat 23.9 g Carbohydrates 30g Protein 25.2 g Cholesterol 70 mg Sodium 1428 mg

Ingredients 1 1/2 C. water 1/4 C. margarine 1 (6 oz.) package stuffing mix 3 C. cubed cooked chicken 1 (16 oz.) package frozen California-blend vegetables (broccoli, carrot, cauliflower) 12 slices American cheese 2 (10.75 oz.) cans light cream of mushroom soup

1 tsp garlic powder 1/2 tsp dried marjoram leaves 1/2 tsp dried thyme leaves 1/2 tsp ground sage

Directions 1. Coat a casserole dish with oil then set your oven to 350 degrees before doing anything else. 2. Get your margarine boiling in water then add the stuffing. 3. Place a lid on the pot, shut the heat, and let the stuffing sit for 7 mins, then stir everything. 4. Layer your chicken at the bottom of the casserole dish and top the chicken with the frozen veggies. 5. Now add your cheese over the veggies. 6. Get a bowl, combine: sage, mushroom soup, thyme, garlic powder, and marjoram. 7. Layer this mix over the cheese then top everything with the stuffing. 8. Cook the contents in the oven for 65 mins. 9. Enjoy.

California Casserole

31

SWEET

Honey Chicken

Prep Time: 10 mins Total Time: 1 hr 45 mins Servings per Recipe: 4 Calories 481 kcal Fat 21.5 g Carbohydrates 49.4g Protein 22.8 g Cholesterol 65 mg Sodium 6378 mg

Ingredients 3 C. cold water 1/4 C. kosher salt 1/4 C. honey 4 boneless skinless chicken breast halves 1/4 C. buttermilk 1 C. all-purpose flour 1 tsp black pepper

1/2 tsp garlic salt 1/2 tsp onion salt cayenne pepper to taste vegetable oil for frying

Directions 1. Get a bowl, combine: honey, water, and salt. 2. Now place the chicken in the water (make sure the liquid covers the chicken). 3. Place a covering of plastic wrap around the bowl and chill the mix in the fridge for 2 hrs. 4. Now put your chicken in another bowl and cover it with buttermilk. 5. Let the chicken stand for 30 mins in the milk. 6. Add your veggie oil to a frying and pan and begin heating it to 350 degrees before doing anything else. 7. Now get a 3rd bowl, mix: cayenne, flour, onion salt, garlic salt, and black pepper. 8. Dredge your chicken in the dry mix then fry it for 13 mins per side in the hot oil 9. Enjoy.

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Sweet Honey Chicken

Chicken Tenders

California Style

Prep Time: 1 hr 30 mins Total Time: 2 hrs Servings per Recipe: 6 Calories 460.7 Fat 21.5g Cholesterol 169.3mg Sodium 826.0mg Carbohydrates 28.7g Protein 36.9g

Ingredients 4 (200 g) chicken breast fillets ( boneless and skinless) 1/2 C. milk 2 eggs ( lightly beaten) 1 tbsp lemon juice 1 C. plain flour 2 tsp dried thyme 2 tsp rosemary 2 tsp paprika 1 tsp salt 1/2 tsp garlic powder

peanut oil (for deep frying) Pepper Mayo 1 C. mayonnaise 1/2 C. sour cream 2 spring onions, minced 1 tbsp green peppercorn 1 tbsp chives 2 tsp capers tsp French mustard

Directions 1. Cut the chicken fillets into long strips. 2. In a bowl, add the milk and chicken strips and keep aside for about 1 hour. 3. Meanwhile for the mayonnaise in a bowl, add all the ingredients and mix till well combined. 4. Refrigerate till using. 5. Drain the chicken strips, reserving the milk. 6. In the bowl of the milk, add the eggs and lemon juice and beat till well combined. 7. In another bowl, mix together the flour, spices and salts. 8. Coat the chicken strips with the seasoned flour evenly. 9. Now, dip in the egg mixture and then again, coat with the seasoned flour. 10. In a deep fryer, heat the oil and fry the chicken strips in batches till golden brown. 11. With a slotted spoon, transfer the chicken strips onto a paper towel lined plate to drain. 12. Serve alongside the mayonnaise.

Chicken Tenders California Style

33

GREEN ONION

Sandwich

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 12 Calories 437 kcal Fat 10.1 g Carbohydrates 51g Protein 21.9 g Cholesterol 83 mg Sodium 379 mg

Ingredients 3 C. diced, cooked chicken breast meat 3 green onions, minced 1/2 C. refrigerated poppy seed salad dressing, or to taste 12 Hawaiian sweet bread rolls, sliced in half horizontally 1 (8 oz.) container pineapple cream cheese spread

6 large leaves Boston lettuce, halved 1 (16 oz.) package fresh strawberries, hulled and diced

Directions 1. Get a bowl, mix: salad dressing, green onions, and chicken. 2. Coat the insides of your pieces of bread with the cream cheese mix then layer a piece of lettuce on the bottom of each. 3. Top the lettuce with: 1/4 of the chicken mix and 2 tbsp of strawberries. 4. Lay the top of the bread over the berries to form a sandwich. 5. Enjoy.

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Green Onion Sandwich

California

Tortellini Soup

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 8 Calories 176 kcal Fat 4.9 g Carbohydrates 20g Protein 13.2 g Cholesterol 36 mg Sodium 1156 mg

Ingredients 1 (48 fluid oz.) can chicken broth 3 C. water 2 frozen skinless, boneless chicken breast halves - diced 1 small onion, diced 1 C. thinly sliced carrots 1 tsp lemon pepper 1 tsp dried oregano 1 dash garlic salt

2 C. fresh broccoli florets 1 (9 oz.) package frozen cheese tortellini 1/4 C. grated Parmesan cheese

Directions 1. Get your water and broth boiling. 2. Once the mix is boiling add in carrots, onions, chicken, garlic salt, lemon pepper, and oregano. 3. Now set the heat to low and let the mix cook for 30 mins. 4. At this point the chicken should be fully done. Add in the broccoli and continue simmering the veggies for 12 mins before adding the pasta and cooking the mix for 12 more mins. 5. Garnish the dish with your parmesan and serve. 6. Enjoy.

California Tortellini Soup

35

CALIFORNIA

Zucchini Chicken

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 301 kcal Fat 7.8 g Carbohydrates 26.5g Protein 30.6 g Cholesterol 72 mg Sodium 894 mg

Ingredients 4 skinless, boneless chicken breast halves 1/4 C. all-purpose flour 1 tsp salt 1 tsp ground black pepper 1 tbsp olive oil 1 C. chicken broth 1 clove garlic, minced

1/2 lemon 4 carrots 4 zucchini squashes, julienned

Directions 1. Get a bowl, combine: pepper, salt, and flour. 2. Dredge your chicken in the mix then sear the chicken for 6 mins per side in hot oil. Then remove the chicken from the pan. 3. Now add the following to the same pan: squeezed lemon juice, garlic, and broth. 4. Get everything boiling then add the chicken back in. 5. Get the mix boiling again, set the heat to low, and let the chicken cook for 17 mins until it is fully done. 6. At the same time begin to stir fry your zucchini and carrots, in a separate pan, in oil, until they are soft. 7. Once the veggies are soft add them to the chicken and get everything hot. Enjoy.

36

California Zucchini Chicken

Egg

Salad

Prep Time: 3 hrs Total Time: 3 hrs Servings per Recipe: 6 Calories 146.2 Fat 4.5g Cholesterol 64.0mg Sodium 285.4mg Carbohydrates 21.8g Protein 5.6g

Ingredients 2 C. boiled chicken 2 -3 potatoes 2 -3 hard-boiled eggs 2 -3 dill pickles 3 -4 tbsp mayonnaise 1 bunch green onion

1 bunch dill, chopped 1 C. sweet peas 2 carrots salt and pepper

Directions 1. Cut the chicken into bite size pieces. 2. Bring a large salted pot of water to a boil. Cook in it the carrots and potato until they become soft. 3. Drain them and let them cool down for a while. Cut them into cubes. 4. Get a large mixing bowl: Mix in it the carrot and potato with diced eggs, pickles, green onions, dill and sweet peas, chicken, a pinch of salt and pepper. 5. Pour the mayonnaise on top and toss them to coat. Garnish your salad with dill then place it in the fridge for at least 1 h before serving it. 6. Enjoy.

Egg Salad

37

CLASSICAL

Chicken Tacos

Prep Time: 20 mins Total Time: 1 hr Servings per Recipe: 12 Calories 403 kcal Fat 14.9 g Carbohydrates 49.3g Protein 18.8 g Cholesterol 39 mg Sodium 1049 mg

Ingredients 4 C. water 1 (16 oz.) package yellow rice 5 tbsp olive oil, divided (optional) 1 lb. boneless chicken, cut into 3/4inch cubes 1 (1 oz.) package chicken taco seasoning mix 1 (16 oz.) can black beans, rinsed and drained

1 1/2 C. shredded Mexican cheese blend 1 (4 oz.) can sliced olives 1 jalapeno pepper, seeded and minced 12 corn tortillas 1 tbsp vegetable shortening

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

38

In a pan, add the water and bring to a boil. Add the rice and 1/4 C. of the olive oil and bring to a boil. Reduce the heat to medium-low and simmer, covered for about 20-25 minutes. In a skillet, heat 1 tbsp of the olive oil on medium heat and stir fry the chicken and taco seasoning mix for about 5-10 minutes. Stir in the rice, black beans, Mexican cheese blend, olives, and jalapeño pepper and cook for about 5 minutes. Heat another skillet on medium-high heat and warm each tortillas for about 1-2 minutes. Fill each tortilla with about 1/2 C. of the chicken mixture, folding tortilla over filling. In a skillet, heat the shortening on medium heat and fry the filled tortillas for about 2-3 minutes per side.

Classical Chicken Tacos

Honey

Jerk Drumsticks

Prep Time: 10 mins Total Time: 3 hrs 10 mins Servings per Recipe: 4 Calories 307.7 Fat 16.2g Cholesterol 118.2mg Sodium 706.9mg Carbohydrates 11.0g Protein 28.6g

Ingredients 6 scallions, chopped 2 serrano peppers, stemmed and halved 2 tbsp fresh lemon juice 2 tbsp honey 1 tbsp canola oil 1 tbsp jamaican jerk seasoning

1 tsp salt 8 chicken drumsticks, skinned

Directions 1. Get a food processor: Combine in it the scallions, serranoes, lemon juice, honey, oil, jerk seasoning, and salt. Blend until they become smooth. 2. Toss the chicken drumsticks and seasoning mix in a greased slow cooker. Put on the lid and let them cook for 4 h on low or 8 h on high. 3. Once the time is up, serve your chicken drumsticks warm. 4. Enjoy.

Honey Jerk Drumsticks

39

ORANGE

Chicken and Broccoli

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 4 Calories 380 kcal Fat 14 g Carbohydrates 33.1g Protein 31.7 g Cholesterol 68 mg Sodium 938 mg

Ingredients 1/2 C. orange juice 3 tbsps soy sauce 3 cloves garlic, diced 1 tbsp grated orange zest 1 tsp ground ginger 1/2 tsp red pepper flakes (optional) 3 tbsps vegetable oil 4 skinless, boneless chicken breast halves, thinly sliced

1/2 C. chicken broth 2 tbsps cornstarch 1 (16 oz.) package frozen stir-fry vegetables 1 C. sugar snap peas 1 C. broccoli florets 1 C. sliced carrot

Directions 1. Get a bowl, combine: pepper flakes, orange juice, ginger, soy sauce, orange zest, and garlic. 2. Get your oil hot and then begin to stir fry your chicken and orange mix for 12 mins. 3. Get a 2nd bowl, combine: the cornstarch and broth. 4. Add this mix to the chicken, gradually, to make the sauce thicker. 5. Once the mix has reached a consistency that you prefer add: carrots, veggies, broccoli, and snap peas. 6. Continue frying and stirring the contents for 9 more mins. 7. Enjoy.

40

Orange Chicken and Broccoli

Egg

Rolls

Prep Time: 1 hr Total Time: 2 hrs 20 mins Servings per Recipe: 20 Calories 169 kcal Fat 7.4 g Carbohydrates 16g Protein 9.9 g Cholesterol 46 mg Sodium 315 mg

Ingredients 4 tsps vegetable oil 3 eggs, beaten 1 medium head cabbage, finely shredded 1/2 carrot, julienned 1 (8 oz.) can shredded bamboo shoots 1 C. dried, shredded wood ear mushroom, rehydrated 1 lb Chinese barbequed or roasted beef, cut into matchsticks 2 green onions, thinly sliced 2 1/2 tsps soy sauce

1 tsp salt 1 tsp sugar 1/2 tsp monosodium glutamate (MSG) 1 (14 oz.) package egg roll wrappers 1 egg white, beaten 4 C. oil for frying, or as needed

Directions 1. Get 1 tsp of veggie oil hot then add in the whisked eggs. Avoid stirring the mix and let the eggs fry until they are set. 2. Now turn over the eggs with a spatula and let them cook for half a minute more. 3. Remove the eggs from the pan and julienne them. 4. Add the rest of the veggie oil to a wok then add in the carrots and cabbage. 5. Let the mix fry for 3 mins then combine in: the MSG (optional), bamboo, sugar, mushrooms, salt, beef, soy sauce, and green onions. 6. Let the mix continue to fry for 7 mins 7. Now combine in the eggs and place the mix into the fridge for 60 mins. 8. Add 3 tbsp of cabbage mix to a wrapper. 9. Then form the wrapper into a burrito shape. 10. Seal the wrapper with egg whites. 11. Continue making egg rolls in this manner. 12. Now deep fry your eggs rolls in hot oil for 7 mins and cook 4 of them at once. 13. Let them drain and cool before serving. 14. Enjoy. Egg Rolls

41

FRIED

Chicken Wings

Prep Time: 10 mins Total Time: 8 hrs 30 mins Servings per Recipe: 11 Calories 362 kcal Fat 27.8 g Carbohydrates 3g Protein < 23.2 g Cholesterol 95 mg Sodium 2485 mg

Ingredients 3 lbs chicken wings 3 tbsps salt 2 tbsps white sugar 6 tbsps water 6 tbsps soy sauce

1 tbsp gin 1/4 tsp ground ginger 1 quart vegetable oil for frying

Directions 1. Get a bowl, combine: ginger, salt, gin, sugar, soy sauce, and water. 2. Combine in the chicken and stir the meat to evenly get it coated with sauce. 3. Place a covering of plastic around the bowl and put everything in the fridge overnight. 4. Now deep fry your chicken for 8 mins, in hot oil, each side. 5. Then let the wings cool and drain. 6. Enjoy.

42

Fried Chicken Wings

House

Fried Rice

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 8 Calories 236 kcal Fat 8.4 g Carbohydrates 26.4g Protein 13 g Cholesterol 59 mg Sodium 603 mg

Ingredients 1 1/2 C. uncooked white rice 3 tbsp sesame oil 1 small onion, chopped 1 clove garlic, chopped 1 C. small shrimp - peeled and deveined 1/2 C. diced turkey 1 C. chopped cooked chicken breast 2 stalks celery, chopped 2 carrots - peeled and diced

1 green bell pepper, chopped 1/2 C. green peas 1 egg, beaten 1/4 C. soy sauce

Directions 1. Cook the rice according to package's directions. 2. Meanwhile in a large skillet. heat the sesame oil on medium-high heat and sauté the onion till golden. 3. Add the garlic and sauté till lightly browned. 4. Stir in the shrimp, turkey and chicken and stir fry till the shrimp is pink. 5. Reduce the heat to medium, 6. Stir in the celery, carrot, green pepper and peas and stir fry till the vegetables become crisp-tender. 7. Stir in the beaten egg and cook till just scrambled. 8. Stir in the cooked rice and soy sauce and serve immediately.

House Fried Rice

43

STEAMED

Buns

Prep Time: 30 mins Total Time: 4 hrs Servings per Recipe: 24 Calories 44 kcal Fat 0.7 g Carbohydrates 8.4g Protein 1.1 g Cholesterol 0 mg Sodium 35 mg

Ingredients 1 tbsp active dry yeast 1 tsp white sugar 1/4 C. all-purpose flour 1/4 C. water 1/2 C. warm water 1 1/2 C. all-purpose flour 1/4 tsp salt 2 tbsps white sugar

1 tbsp vegetable oil 1/2 tsp baking powder

Directions 1. Get a bowl, combine: 1/4 C. warm water, yeast, 1/4 C. flour, and 1 tsp sugar. Let the mix sit for 40 mins. 2. Combine in: veggie oil, half C. warm water, 2 tbsps sugar, salt, and flour. 3. Form the mix into a dough then place the dough in an oiled bowl. 4. Let the dough sit for 3 hours in the bowl. 5. Knead the dough and coat it with baking powder, on a floured surface. 6. Continue kneading the dough for 7 mins. 7. Now break the dough into 2 pieces and put one piece in a bowl with a towel covering. 8. Now divide each dough into 12 pieces and form the pieces into balls. Place the balls on some parchment paper and let them sit for 40 mins. 9. Now get your water boiling. Once the water is boiling, set the heat to a medium level and add in a steamer insert to the pot. 10. Layer your buns onto the seamer insert and work in batches. 11. Keep about 1 inch of space between each bun and steam them for 17 mins with a lid on the pot. 12. Continue steaming in this manner until all the buns are done. 13. Enjoy.

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Steamed Buns

Hot

and Spicy Soup

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 6 Calories 116 kcal Fat 6.3 g Carbohydrates 8.7g Protein 7.4 g Cholesterol 41 mg Sodium 465 mg

Ingredients 5 dried wood ear mushrooms 4 dried shiitake mushrooms 8 dried tiger lily buds 4 C. chicken stock 1/3 C. diced bamboo shoots 1/3 C. lean ground beef 1 tsp soy sauce 1/2 tsp white sugar 1 tsp salt 1/2 tsp ground white pepper

2 tbsps apple cider vinegar 2 tbsps cornstarch 3 tbsps water 1/2 (16 oz.) package firm tofu, cubed 1 egg, lightly beaten 1 tsp sesame oil 2 tbsps thinly sliced green onion

Directions 1. In warm water, for 30 mins, submerge your tiger lily and mushrooms, in a bowl. 2. Now remove any stems and cut the mushrooms and tiger lilly. 3. Now get the following boiling in a large pot: beef, mushrooms, bamboo shoots, tiger lily, and stock. 4. Let the mix cook for 12 mins then add: vinegar, soy sauce, white pepper, sugar, and salt. 5. Grab a small bowl, combine: some of the hot soup, 3 tbsps water, and cornstarch. 6. Mix everything until it’s smooth then combine everything together and stir. 7. Get the mix completely boiling then add in the bean curds and cook the soup for 3 more mins. 8. Now shut the heat and slowly add in the eggs. 9. Let the eggs set then add the sesame oil and the scallions. 10. Enjoy.

Hot and Spicy Soup

45

KIDNEY BEAN

Apricot Dinner

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 6 Calories 394 kcal Fat 9.2 g Carbohydrates 48.8g Protein 30.6 g Cholesterol 46 mg Sodium 526 mg

Ingredients 1 lb ground beef 1 onion, diced 1 (14.5 oz.) can stewed tomatoes 1 (15 oz.) can tomato sauce 1 (15 oz.) can kidney beans 1 C. raisins 1 C. dried apricots 1 1/2 C. water

1 pinch chili powder 1 pinch garlic powder salt and pepper to taste

Directions 1. Stir fry your onions and beef until the beef is fully done and the onions are soft. 2. Now combine in your tomato sauce, tomato juice, water, black pepper, chili powder, raisins, apricots, garlic powder, and beans. 3. Get everything boiling and then place a lid on the pot and gently cook the contents with a low heat for 20 mins. Enjoy.

46

Kidney Bean Apricot Dinner

Garlic

Potato Bake

Prep Time: 30 mins Total Time: 55 mins Servings per Recipe: 6 Calories 325 kcal Fat 20.1 g Carbohydrates 34.6g Protein 3.5 g Cholesterol 41 mg Sodium 119 mg

Ingredients 2 lbs russet potatoes, skin removed, cut into 1/2 inch pieces 2 tbsps olive oil 4 onions, thinly sliced 2 tbsps chopped garlic 1/2 C. butter

salt to taste ground white pepper, to taste 1 tbsp finely minced fresh parsley

Directions 1. 2. 3. 4. 5.

Set your oven to 400 degrees before doing anything else. Now boil your potatoes, in water, for 3 mins, then remove all the liquids. Begin to stir fry your onions, in olive oil, for 9 mins, and then add the garlic. Fry the garlic until it is tender and place this mix in a bowl. Place 1/3 of the potatoes into a frying pan over melted butter and add some pepper and salt. 6. Add half of the onion mix, then 1/3 more of the potatoes. 7. Add the remaining onion mix and then the last of the potatoes. 8. Top everything with some pepper and salt. 9. Cook the layers in the oven for 14 mins. 10. Garnish the dish with parsley and serve. 11. Enjoy.

Garlic Potato Bake

47

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.

48

Heavy Cream Comforting Peas

Turkey

Tarragon Mashed Potatoes

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 10 Calories 240 kcal Fat 3.2 g Carbohydrates 42.9g Protein 11 g Cholesterol 13 mg Sodium 372 mg

Ingredients 1 (12 oz.) package turkey bacon 5 lbs russet potatoes, peeled and diced 1 (32 oz.) carton chicken Stock 1/4 C. low-fat sour cream 1/4 C. low-sodium dry ranch dressing mix

3/4 C. shredded nonfat Cheddar cheese 1 tbsp chopped fresh chives 2 tbsps tarragon

Directions 1. Fry your bacon until fully done then break it into pieces as you remove it from the pan. 2. Get your potatoes boiling in broth for 17 mins then shut the heat. 3. Add in the ranch and sour cream. 4. Mash the potatoes until they are smooth and creamy with a mixer for 5 mins then add in the chives, tarragon, cheddar, and bacon. 5. Stir everything again. 6. Enjoy.

Turkey Tarragon Mashed Potatoes

49

VEGGIE

Meat Loaf

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 1 Calories 215 kcal Carbohydrates 29.8 g Cholesterol 10 mg Fat 6.2 g Protein 10.2 g Sodium 893 mg

Ingredients nonstick spray 3 (15 oz) cans black beans, drained and rinsed 1 sleeve buttery round crackers (such as Ritz®), mashed 1 C. shredded Cheddar cheese 1 C. minced multi-colored bell peppers 2/3 C. frozen corn kernels 1/2 C. minced onion, or to taste

24 slices jalapeno pepper, minced 1 egg white 1 (1 oz) packet hot taco seasoning mix 1 (1 oz) package spicy Ranch-style seasoning mix

Directions 1. Set your oven to 350 degrees before doing anything else. 2. Get a bowl, mix: mashed black beans, mashed crackers, ranch seasoning, cheddar, taco seasoning, bell peppers, egg whites, corn, jalapeno, and onions. 3. Enter your mixture into a loaf pan coated with nonstick spray. 4. Bake for 50 min to 1 hour. Enjoy.

50

Veggie Meat Loaf

Baked

Turkey-Loaf

Prep Time: 10 mins Total Time: 1 hr 5 mins Servings per Recipe: 6 Calories 163 kcal Fat 7g Carbohydrates 8.1g Protein 17.8 g Cholesterol 87 mg Sodium 651 mg

Ingredients cooking spray 1 lb ground turkey 1 egg 1/4 C. Italian seasoned bread crumbs 1 tsp Italian seasoning 1/2 clove garlic, minced

1/2 tsp ground black pepper, or to taste 1/4 tsp salt, or to taste 2 C. tomato sauce, divided

Directions 1. Coat a casserole dish with nonstick spray then set your oven to 400 degrees before doing anything else. 2. Get a bowl, combine: salt, turkey, black pepper, egg, garlic, bread crumbs, and Italian seasoning. 3. Form the mix into a loaf and place it in the casserole dish. 4. Cook the loaf in the oven for 45 mins then top with 1/2 of the tomato sauce. 5. Let the loaf keep cooking for 12 more mins until it is fully done. 6. Then leave the meat to sit for 15 mins. 7. As the loaf cools get the rest of the tomato sauce hot. 8. When serving your loaf top it liberally with the tomato sauce. 9. Enjoy.

Baked Turkey-Loaf

51

FULL-INGREDIENT

Chicken Soup

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 6 Calories 508 kcal Fat 45 g Carbohydrates 14.5g Protein 13.3 g Cholesterol 141 mg Sodium 1590 mg

Ingredients

Directions

3 tbsp olive oil 1 small onion, diced 1 (4 oz.) can diced green chilis 1 (14.5 oz.) can fire-roasted diced tomatoes, undrained 8 oz. cream cheese 1 1/2 C. Swanson(R) Unsalted Chicken Broth 1 1/2 C. heavy cream 2 tsp lemon juice 3 tsp garlic powder 2 tsp salt 2 tsp cumin 1 tsp onion salt 2 pinches cayenne pepper 1 C. shredded cooked chicken 1 bunch green onions, white part only, chopped 4 tbsp chopped fresh cilantro 1 C. crushed tortilla chips, for garnish

1. In a large pan, heat the oil on medium heat and sauté the onion till translucent. 2. Add the green chilies and diced tomatoes and cook till half of the liquid absorbs, stirring continuously. 3. Add the cream cheese and cook for about 3-5 minutes, stirring continuously. 4. Stir in the broth, cream, lemon juice, garlic powder, salt, cumin, onion salt, cayenne, shredded chicken and cook till heated completely. 5. Serve with a garnishing of the chopped green onions, chopped cilantro and crushed tortilla chips.

52

Full-Ingredient Chicken Soup

Brie Roast

Sandwiches

Prep Time: 10 mins Total Time: 45 mins Servings per Recipe: 4 Calories 575 kcal Fat 26.7 g Carbohydrates 45.7g Protein 35.9 g Cholesterol 99 mg Sodium 1380 mg

Ingredients 1 lb top round beef, cut into 1-inch pieces 1 tbsp Worcestershire sauce 2 tsp Montreal steak seasoning 1 tbsp extra-virgin olive oil 2 small sweet onions, sliced 1/3 C. balsamic vinegar 1/4 tsp salt

1/4 tsp cracked black pepper 1 tsp canola oil 4 (6 inch) submarine sandwich roll, split 6 oz Brie cheese, torn into pieces

Directions 1. Get a large bowl: Mix in it the beef, Worcestershire sauce, and Montreal steak seasoning. Place them aside. 2. Place a large pan over medium heat and heat the oil in it. Add the onion and cook it for 16 min. Stir in the vinegar with a pinch of salt and pepper. 3. Lower the heat and cook it for 12 min. Place it aside. 4. Before you do anything preheat the grill to 400 F and grease it. 5. Get a mixing bowl: Drain the beef from the marinade and stir it with the canola oil. Grill the beef for 7 min on each side. 6. Lay the sandwich roll over a baking tray and lay on it the balsamic onion on the bottom rolls. Top it with the grill beef and brie cheese. 7. Broil the sandwiches in a preheated oven for 6 min until the cheese melts then serve them warm. 8. Enjoy.

Brie Roast Sandwiches

53

THURSDAY NIGHT

Dinner Chicken Soup

Prep Time: 25 mins Total Time: 1 hr 10 mins Servings per Recipe: 7 Calories 572 kcal Fat 30.1 g Carbohydrates 41.4g Protein 35.9 g Cholesterol 119 mg Sodium 1186 mg

Ingredients 10 slices turkey bacon, cut into 1-inch pieces 2 tbsp butter 1 C. diced yellow onion 1 C. diced red bell pepper 1 large jalapeño chili pepper, diced 1 large clove garlic, minced 1/4 C. all-purpose flour 1 1/2 tsp kosher salt 1/2 tsp ground black pepper 1/2 tsp ground cumin 1/2 tsp chili powder 1 pinch cayenne pepper 5 C. Swanson(R) Unsalted Chicken Broth

3 1/2 C. Yukon gold potatoes, 3/4-inch dice 1 (4 oz.) can chopped green chilis, drained 3 C. frozen corn 3 C. chopped rotisserie chicken 2 C. half-and-half 1 C. grated sharp Cheddar cheese Garnishes: 1/2 C. grated sharp Cheddar cheese 1/4 C. chopped fresh cilantro leaves 1/4 C. chopped green onion

Directions 1. Heat a Dutch oven on medium-high heat and cook the bacon for about 10 minutes, turning occasionally. 2. Transfer the bacon onto a paper towel lined plate to drain. 3. Drain off the bacon grease, leaving only 2 tbsp in the pan. 4. In the same, pan; melt the butter with the bacon grease on medium heat and sauté the onion, red bell pepper and jalapeño pepper for about 5-6 minutes. 5. Add the minced garlic and sauté for about 1 minute. 6. Add the flour and cook for about 2 minutes, beating continuously. 7. Stir in the salt, pepper, cumin, chili powder and cayenne pepper. 8. Slowly, add the broth, stirring continuously. 9. Bring to a boil on medium-high heat and stir in the potatoes and green chilies. 10. Reduce the heat to medium-low and simmer for about 12 minutes. 11. Stir in the frozen corn, chopped chicken, 1/2 C. of the cooked bacon pieces and half-and-half. 54

Thursday Night Dinner Chicken Soup

12. Reduce the heat to low and simmer very slowly for about 8-10 minutes. 13. Remove from the heat and stir in 1 C. of the grated Cheddar cheese till melted completely. 14. Serve hot with a garnishing of the reserved bacon, grated Cheddar cheese, cilantro, and green onions.

55

MUSHROOM

and Beef Skirt Steak

Prep Time: 20 mins Total Time: 1 hr 5 mins Servings per Recipe: 4 Calories 433 kcal Fat 20.4 g Carbohydrates 9.2g Protein 39.8 g Cholesterol 85 mg Sodium 453 mg

Ingredients 9 fluid oz. vegetable broth 1 onion, diced 2 cloves garlic, diced 1 sprig fresh thyme 2 tbsps butter 1 1/2 lbs beef skirt steak, cut into cubes 1 tbsp all-purpose flour

1 C. beef stock salt and pepper to taste 9 oz. mixed wild mushrooms

Directions 1. Boil the following until 1/4 of it has evaporated: thyme, broth, garlic, and onions. Then let it sit. 2. Stir fry your beef in butter until browned all over and then add it to the wet mix of broth. 3. Now add your flour to the same pan as the beef and with a low heat stir the mix until it gets slightly brown then slowly add your beef stock and keep stirring. 4. Get the contents boiling then add in your pepper and salt. Let this boil for 12 mins. 5. Now add your broth and beef to the flour mix and place a lid on the pan and let the mix cook for 47 mins with a low heat. Put the mushrooms over the beef and let the contents continue to lightly boil while covered. 6. Enjoy.

56

Mushroom and Beef Skirt Steak

A Vegan’s

Potato Soup

Prep Time: 30 mins Total Time: 50 mins Servings per Recipe: 6 Calories 161 kcal Fat 3.1 g Carbohydrates 31.3g Protein 3.8 g Cholesterol 1 mg Sodium 1196 mg

Ingredients 4 large carrots, thinly sliced 2 large potatoes, thinly sliced 1 large onion, thinly sliced 1/4 medium head green cabbage, thinly sliced 2 cloves garlic, smashed 6 C. chicken stock

1 tbsp olive oil 1/4 tsp dried thyme 1/4 tsp dried basil 1 tsp dried parsley 1 tsp salt ground black pepper to taste

Directions 1. In a large soup pan, mix the carrots, potatoes, onion, cabbage, garlic, chicken broth, olive oil, thyme, basil, parsley, salt and pepper on medium-high heat and bring to a boil. 2. Cook for about 20 minutes. 3. Remove from the heat and keep aside to cool slightly. 4. In a blender, add the soup in batches and pulse till smooth.

A Vegan’s Potato Soup

57

BUCKWHEAT

Buttermilk Pancakes

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 196 kcal Fat 5.8 g Carbohydrates 25.7g Protein 9.1 g Cholesterol 57 mg Sodium 444 mg

Ingredients 1 C. buckwheat flour 1 1/2 tsp white sugar 1 tsp baking powder 1/4 tsp salt 1/4 tsp baking soda 1 1/4 C. buttermilk

1 large egg, beaten 1/4 tsp vanilla extract 1 tbsp unsalted butter

Directions 1. In a bowl, mix together the buckwheat flour, sugar, baking powder, salt and baking soda. 2. In another bowl, add the buttermilk, egg and vanilla extract and beat till well combined. 3. Add the flour mixture into the buttermilk mixture and beat till the mixture becomes thick and smooth. 4. Keep the mixture aside for about 5 minutes. 5. In a griddle, melt the butter on medium heat. 6. Add the mixture by large spoonfuls into the griddle and cook for about 3-4 minutes. Flip and cook for about 2-3 minutes.

58

Buckwheat Buttermilk Pancakes

Almond

Amaranth Pancakes

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 273 kcal Fat 3.9 g Carbohydrates 50.9g Protein 8.6 g Cholesterol 46 mg Sodium 185 mg

Ingredients 1/2 C. rice flour 1/2 C. sorghum flour 1/2 C. amaranth 1 tsp baking powder 1 tsp ground cinnamon 1 C. almond milk 1/2 C. unsweetened applesauce

1 egg cooking spray

Directions 1. In a bowl, mix together the rice flour, sorghum flour, amaranth, baking powder and cinnamon. 2. Add the almond milk, applesauce and egg into flour mixture and mix till just combined. 3. Grease a griddle with cooking spray and heat on medium heat. 4. Add the mixture by large spoonfuls into the griddle and cook for about 3-4 minutes. 5. Flip and cook for about 2-3 minutes. 6. Repeat with the remaining mixture.

Almond Amaranth Pancakes

59

MINI

Spinach Omelets

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 12 Calories 123 kcal Fat 8.2 g Carbohydrates 2.1g Protein < 10.5 g Cholesterol 22 mg Sodium 223 mg

Ingredients cooking spray 16 oz. egg substitute 1 (10 oz.) package frozen chopped spinach - thawed, drained, and squeezed dry 1 C. diced bell peppers

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

Directions 1. Set your oven to 350 degrees F before doing anything else and grease 12 cups of a muffin pan with the cooking spray. 2. In a bowl, add all the ingredients and mix till well combined. 3. Transfer the mixture into the prepared muffin cups evenly. 4. Cook in the oven for about 25 minutes.

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Mini Spinach Omelets

Pimento

Chicken and Okra Stew

Prep Time: 20 mins Total Time: 1 hr 20 mins Servings per Recipe: 8 Calories 471.5 Fat 27.0g Cholesterol 121.9mg Sodium 594.6mg Carbohydrates 28.0g Protein 31.4g

Ingredients extra virgin olive oil, for sauteing 3 chopped onions 1 chopped green pepper 1 chopped red bell pepper 8 mashed garlic cloves 1 1/2 C. water or 1 1/2 C. low chicken broth 2 extremely ripe plantains 3 chopped tomatoes 2 tbsp tomato paste 8 oz tomato sauce 8 chopped pimento-stuffed green olives

1/4 C. raisins 2 tsp olive juice (from the jar) 1 C. chopped okra 1 whole chickens, cut into 8 pieces 1 tsp salt, to taste crushed red pepper flakes, to taste 1/4 tsp cumin 1 whole lemon, for seasoning 1 pinch sugar

Directions 1. Get a mixing bowl: Toss in it the chicken pieces with one whole lemon, 4 mashed garlic cloves, cumin and a sprinkle of salt. 2. Let it sit in the fridge for 1 h to overnight. Drain it. 3. Place a stew pot over medium heat. Heat in it the oil. Cook in it the chicken pieces for 2 to 3 min on each side. 4. Drain it and place it aside. Add a splash of oil to the pot. Cook in it the bell pepper with onion for 6 min. 5. Stir in the okra and cook them for 2 min. Stir in the garlic and cook them for an extra minute. 6. Stir in the remaining ingredients. Let them cook for 2 min. Stir in the browned chicken back into the pot. 7. Put on the lid and lower the heat. Let them cook for 60 min. 8. Serve your stew hot with some rice or bread. 9. Enjoy.

Pimento Chicken and Okra Stew

61

SEA SCALLOPS

Salad with Mango Chutney

Prep Time: 30 mins Total Time: 40 mins Servings per Recipe: 4 Calories 138.8 Fat 4.6g Cholesterol 14.8mg Sodium 77.3mg Carbohydrates 17.2g Protein 9.1g

Ingredients 12 large sea scallops 2 tsp fish dry rub seasonings, divided cooking spray 5 slices fresh pineapple 4 C. gourmet salad greens 4 C. torn Boston lettuce 1/3 C. diced peeled avocado

2 tbsp mango chutney, see appendix 2 tbsp fresh lime juice 2 tsp olive oil

Directions 1. Before you do anything, preheat the grill and grease it. 2. Season the scallops with 1 1/2 tsp of the fish rub. Spray them with some cooking spray. 3. Lay the scallops over the grill and cook them for 1 to 2 min on each side. 4. Place the scallops on a plate. Cover them with a piece of foil to keep them warm. 5. Place the pineapple slices over the grill and cook them for 2 to 3 min on each side. 6. Allow them to cool down for a while. 7. Get a serving bowl: Toss in it the salad greens with lettuce, avocado, and pineapple. 8. Get a small mixing bowl: Mix in it the chutney, lime juice, olive oil, and remaining 1/2 tsp fish rub to make the sauce. 9. Add the dressing to the salad bowl. Toss them to coat. 10. Divide the salad between serving bowl. Top them with the scallops then serve them. 11. Enjoy.

62

Sea Scallops Salad with Mango Chutney

Avocado Boats

Prep Time: 30 mins Total Time: 30 mins Servings per Recipe: 8 Calories 267.7 Fat 20.2g Cholesterol 76.0mg Sodium 688.6mg Carbohydrates 13.1g Protein 11.7g

Ingredients 1 lb lobster meat, cooked and diced 1/2 C. mayonnaise 2 tsp olive oil 1 tsp vinegar 1 tsp salt 4 small avocados, peeled and halved 1/4 tsp paprika

1/4 tsp black pepper 8 green olives 4 pimientos

Directions 1. Get a mixing bowl: Stir in it the vinegar, oil, paprika, salt and pepper. 2. Use a spoon to coat the avocado halves with the vinegar dressing. Let them sit in the fridge for few minutes. 3. Get a mixing bowl: Toss in it the mayonnaise with lobster, a pinch of salt and pepper. 4. Spoon the mixture into the avocado halves. Lay over them the pimentos with olives. 5. Serve your avocado boats right away. 6. Enjoy.

Avocado Boats

63

SLOW COOKER

Black Bean Soup

Prep Time: 1 hr Total Time: 6 hrs Servings per Recipe: 10 Calories 234.4 Fat 1.3g Cholesterol 0.0mg Sodium 745.3mg Carbohydrates 45.1g Protein 12.5g

Ingredients 1 lb dried black beans ( soaked overnight) 1 1/2 quarts water 1 carrot, chopped 1 stalk celery, chopped 1 large red onion, chopped 6 garlic cloves, crushed 2 green bell peppers, chopped 2 jalapeno peppers, chopped 1/4 C. lentils 1 (28 oz) cans peeled and diced tomatoes 2 tbsp chili powder 2 tsp ground cumin

1/2 tsp dried oregano 1/2 tsp ground black pepper 3 tbsp balsamic vinegar 1 tbsp salt 1/2 C. uncooked white rice or 1/2 C. brown rice sour cream lime wedge cilantro

Directions 1. Get a crockpot. Stir in the soaked beans after draining them. 2. Cover them with 1 1/2 quarts of water. Put on the lid and let them cook for 3 h on high or 7 h on low. 3. Add the carrot, celery, onion, garlic, bell pepper, jalapeno, lentils and tomatoes into the pot. 4. Stir in the chili powder, cumin, oregano, black pepper, balsamic vinegar and salt. 5. Put on the lid and let them cook for 2 h 30 min on low. 6. Once the time is up, add the rice and let them cook for 25 min on low until the rice is done. 7. Serve your bean rice stew hot with your favorite sauce or salsa. 8. Enjoy.

64

Slow Cooker Black Bean Soup

Creamy

Cilantro Soup

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 8 Calories 310.1 Fat 27.9g Cholesterol 96.7mg Sodium 71.4mg Carbohydrates 14.2g Protein 2.9g

Ingredients 2 heads garlic 4 large onions, finely diced 5 C. water 1/4 C. butter

2 C. heavy cream 1/4 C. chopped fresh cilantro

Directions 1. 2. 3. 4. 5.

Discard the peel of the garlic cloves. Place a small saucepan over medium heat. Stir in the water with onion and garlic. Cook them until they start boiling. Lower the heat and put on the lid. Let them cook for 32 min over low heat. Drain the garlic cloves and mash them. Stir them back into the soup with butter, cream, a pinch of salt and pepper. 6. Garnish the soup with some cilantro then serve it hot. 7. Enjoy.

Creamy Cilantro Soup

65

CORN

and Black Bean Dip

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 10 Calories 169.7 Fat 3.7g Cholesterol 0.0mg Sodium 127.2mg Carbohydrates 29.4g Protein 7.6g

Ingredients 2 (16 oz) cans black beans, rinsed & drained 1 (16 oz) cans corn, drained 1/2 C. green onion, finely chopped 1/2 C. red onion, finely chopped 1/2 C. fresh cilantro, finely chopped 6 tbsp corn oil or 6 tbsp canola oil 6 tbsp fresh lime juice

1/2 C. fresh tomato, chopped 1/2 tsp salt 1/2 tsp pepper 1 1/2 tsp ground cumin

Directions 1. Get a mixing bowl: Mix in it the beans with corn, onions, cilantro, oil, lime juice, cumin, a pinch of salt and pepper. 2. Place the salsa in the fridge overnight. 3. Add the tomato and toss them to coat. Serve your salsa with some chips or crackers. 4. Enjoy.

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Corn and Black Bean Dip

Authentic

Bean Soup

Prep Time: 15 mins Total Time: 2 hrs 15 mins Servings per Recipe: 8 Calories 137.8 Fat 7.0g Cholesterol 0.0mg Sodium 67.3mg Carbohydrates 16.6g Protein 3.3g

Ingredients 1 C. navy beans, soaked and drained 2 1/2 quarts water 1 bay leaf 1/4 C. olive oil 2 cloves garlic, chopped 1 medium onion, chopped 2 C. tomatoes, chopped 1 medium potato, diced saffron thread

salt and pepper 1/2 tsp cumin 1 C. cabbage, shredded 1 C. butternut squash, diced 2 tbsp fresh parsley, chopped

Directions 1. Place a large saucepan over medium heat. Stir in it the beans with water, bay leaf and a pinch of salt. 2. Let them cook for 1 h 15 min over low heat. 3. Place a pan over medium heat. Heat in it the oil. Sauté in it the garlic with onion for 7 min. 4. Stir in the tomato and let them cook for 12 min to make the sauce. 5. Add the tomato sauce with potato, saffron, salt, pepper, cumin, cabbage, squash, a pinch of salt and pepper. 6. Let them cook for 35 min over low heat while adding more water if needed. 7. Serve your beans soup hot. Enjoy.

Authentic Bean Soup

67

LENTIL

Curry

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 8 Calories 192 kcal Fat 2.6 g Carbohydrates 32.5g Protein 12.1 g Cholesterol 0 mg Sodium 572 mg

Ingredients 2 C. red lentils 1 large onion, diced 1 tbsp vegetable oil 2 tbsps curry paste 1 tbsp curry powder 1 tsp ground turmeric 1 tsp ground cumin 1 tsp chili powder

1 tsp salt 1 tsp white sugar 1 tsp minced garlic 1 tsp minced fresh ginger 1 (14.25 oz.) can tomato puree

Directions 1. Rinse your lentils and then put them in a saucepan submerged in fresh water. 2. Get everything boiling and place a lid on the pot and cook it with a low level of heat for 22 mins. 3. Now remove all the liquid. 4. Get a bowl, combine until smooth: ginger, curry paste, garlic, curry powder, sugar, turmeric, salt, chili powder, and cumin. 5. Stir fry your onions in veggie oil for 20 mins and pour in your spice mix. 6. Continue stir frying for 2 more mins with a high heat level then add tomato puree and shut the heat. 7. Combine the spicy onions with the lentils and stir everything until evenly coated. 8. Enjoy.

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Lentil Curry

Summer

Veggie Paella

Prep Time: 35 mins Total Time: 1 hr 5 mins Servings per Recipe: 8 Calories 173.5 Cholesterol 0.0mg Sodium 169.4mg Carbohydrates 31.8g Protein 4.3g

Ingredients 2 tbsp olive oil 1 C. chopped onion 1 C. chopped red pepper 2 tsp finely chopped fresh garlic 1 C. uncooked long grain rice 1 (14 1/2 oz.) can stewed tomatoes 1 (14 1/2 oz.) can vegetable broth 1 C. finely chopped carrot

1 tsp paprika 1 (6 1/2 oz.) jar marinated artichoke hearts, drained 1 C. eggplant, cubed 1 C. zucchini, cubed 1/2 C. frozen peas, thawed 1/4 C. chopped fresh parsley

Directions 1. In a large pan, heat the oil on medium-high heat and sauté the red pepper, onion and garlic for about 2-3 minutes. 2. Stir in the rice and stir fry for about 1 minute. 3. Add the broth, tomatoes, carrots and paprika and bring to a boil. 4. Reduce the heat to medium-low and simmer, covered for about 10 minutes, stirring once half way. 5. Stir in the eggplant, artichokes and zucchini simmer, stirring occasionally for about 10-12 minutes. 6. Stir in the peas and parsley and simmer for about 3-4 minutes.

Summer Veggie Paella

69

AVOCADO

Salsa

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 6 Calories 158 kcal Fat 12 g Carbohydrates 13.8g Protein 1.9 g Cholesterol 0 mg Sodium 397 mg

Ingredients 1 mango, peeled, seeded and diced 1 avocado, peeled, pitted, and diced 4 medium tomatoes, diced 1 jalapeno pepper, seeded and diced 1/2 C. chopped fresh cilantro 3 cloves garlic, diced

1 tsp salt 2 tbsps fresh lime juice 1/4 C. chopped red onion 3 tbsps olive oil

Directions 1. Get a bowl, mix: garlic, mango, cilantro, avocado, and tomatoes. 2. Stir the mix then add in your olive oil, salt, red onions, and lime juice. 3. Stir your salsa to evenly distribute the liquids. Then place a covering of plastic on the bowl and put everything in the fridge for 40 mins. 4. Enjoy.

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Avocado Salsa

Summery

Pepper Salad

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 8 Calories 53 kcal Fat 0.4 g Carbohydrates 13g Protein 2g Cholesterol 0 mg Sodium 7 mg

Ingredients 14 green bell peppers, seeded and cut it into strips 6 cloves garlic, minced 1 C. fresh lemon juice

salt and pepper to taste

Directions 1. Set the broiler of your oven. 2. In a large baking dish, place the bell pepper strips and garlic. 3. Sprinkle everything with the salt and black pepper and drizzle with half of lemon juice. 4. Arrange the baking dish over the top rack and cook everything under the broiler for about 20 minutes, stirring occasionally. 5. In a bowl, transfer the bell peppers with the pan juices. 6. Add the remaining lemon juice and toss everything to coat well. 7. This salad can be served warm and chilled as well.

Summery Pepper Salad

71

MAIN COURSE

Stuffed Peppers

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 4 Calories 280 kcal Fat 15.6 g Carbohydrates 10.2g Protein 25.4 g Cholesterol 84 mg Sodium 433 mg

Ingredients 4 green bell peppers, tops removed, seeded 1 lb. ground turkey 2 tbsp olive oil 1/2 onion, chopped 1 C. sliced mushrooms 1 zucchini, chopped 1/2 red bell pepper, chopped 1/2 yellow bell pepper, chopped 1 C. fresh spinach

1 (14.5 oz.) can diced tomatoes, drained 1 tbsp tomato paste Italian seasoning to taste garlic powder to taste salt and pepper to taste

Directions 1. Set your oven to 350 degrees F. 2. With some foil, wrap the bell peppers completely and arrange everything in a baking dish in a single layer. 3. Cook everything in the oven for about 15 minutes. 4. Remove everything from the oven and discard the foil. 5. Heat a large skillet on medium heat and cook the turkey till browned completely. 6. Transfer the turkey into a bowl. 7. In the same skillet, heat the oil and sauté the bell peppers, zucchini, mushrooms, onion and spinach till tender. 8. Add the turkey and the remaining ingredients and stir to combine well. 9. Stuff the bell peppers with the turkey mixture and cook everything in the oven for about 15 minutes.

72

Main Course Stuffed Peppers

Soul Warming Soup

Prep Time: 10 mins Total Time: 1 hr Servings per Recipe: 6 Calories 322 kcal Fat 15.5 g Carbohydrates 42.8g Protein 8g Cholesterol 42 mg Sodium 213 mg

Ingredients 2 tbsp butter 1 onion, chopped 2 cloves garlic, minced 1 red bell pepper, chopped 1 green bell pepper, chopped 2 C. chicken broth 1 lb. red potatoes, cut into chunks 1/4 tsp ground white pepper

1/4 tsp ground cumin 3 1/2 C. whole kernel corn 4 oz. turkey kielbasa, halved and sliced 1/3 C. milk 1/3 C. heavy cream

Directions 1. In a large pan, melt the butter on medium heat and sauté the onion, bell peppers and garlic for about 10-15 minutes. 2. Stir in the potatoes, cumin, white pepper and broth and bring it to a boil. 3. Reduce the heat to low and simmer everything covered for about 20 minutes. 4. In a blender, add half of the corn and pulse till smooth. 5. In the soup pan, stir in the kielbasa, pureed corn, remaining corn, cream and milk and simmer everything for about 20 minutes.

Soul Warming Soup

73

PEPPER

Hummus Deux

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 8 Calories 75 kcal Fat 3.5 g Cholesterol 9.1g Sodium 2.6 g Carbohydrates 0 mg Protein 191 mg

Ingredients 1 C. garbanzo beans 1/3 C. canned jalapeno pepper slices, juice reserved 3 tbsp tahini 3 cloves garlic, minced 2 tbsp lemon juice

1/2 tsp ground cumin 1/2 tsp curry powder crushed red pepper to taste

Directions 1. In a blender, add all the ingredients and pulse till smooth.

74

Pepper Hummus Deux

Family-Friendly

Noodle Casserole

Prep Time: 30 mins Total Time: 1 hr 20 mins Servings per Recipe: 9 Calories 524 kcal Fat 30.9 g Carbohydrates 42.2g Protein 21.8 g Cholesterol 112 mg Sodium 723 mg

Ingredients 1 (12 oz.) package egg noodles 2 tbsp olive oil 2 C. fresh sliced mushrooms 1/2 C. chopped green bell pepper 1 onion, chopped 2 cloves garlic, minced 1 lb. lean ground beef 1 (28 oz.) can crushed tomatoes 1 (6 oz.) can tomato paste 1/4 tsp chopped fresh parsley 2 tsp Italian seasoning

1 tbsp dried oregano 1/4 tsp cayenne pepper 1 tsp salt ground black pepper to taste 1 tsp white sugar 1 (8 oz.) package cream cheese 1 (8 oz.) container sour cream 1/2 C. chopped green onions 1/2 C. grated Parmesan cheese 1 pinch paprika

Directions 1. In a large pan of lightly salted boiling water, cook the egg noodles till desired doneness (about 5 mins). 2. Drain them well and keep everything aside. 3. In a large skillet, heat the oil on medium heat, sauté the bell pepper, mushrooms and onion for about 5 minutes. 4. Add the beef and cook till browned completely. 5. Drain the excess fat from the skillet. 6. Stir in the tomatoes, parsley, tomato paste, Italian seasoning, oregano, cayenne pepper, salt and black pepper and simmer, covered for about 30 minutes, , stirring occasionally. 7. Set your oven to 325 degrees F and grease a large casserole dish. 8. In a bowl, mix together the sour cream, cream cheese, 1/4 C. of the Parmesan and green onion. 9. Place the cooked noodles in the bottom of the casserole dish evenly, followed by the tomato mixture, cream cheese mixture and top the mix with the remaining Parmesan and paprika. 10. Cook everything in the oven for about 45 minutes. Family-Friendly Noodle Casserole

75

HEARTIER

Tomato Salad

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 6 Calories 405 kcal Fat 17.2 g Carbohydrates 47.5g Protein 17.5 g Cholesterol 21 mg Sodium 337 mg

Ingredients 1 (12 oz.) package penne pasta 1/4 C. olive oil 1 bunch green onions, chopped 1 clove garlic, minced 1 C. quartered cherry tomatoes salt and pepper to taste

5 oz. mozzarella cheese, diced 1/2 C. grated Parmesan cheese 4 oz. fresh basil, torn 12 large black olives, halved

Directions 1. In a large pan of lightly salted boiling water, cook the pasta till done completely. 2. Drain well and keep aside. 3. In a small pan, heat the oil on medium heat and sauté the green onion for about 2-3 minutes. 4. Add the garlic and sauté for about 2 minutes and reduce the heat to low. 5. Stir in the tomatoes, pasta, salt and black pepper and cook till heated completely. 6. Stir in the Parmesan and mozzarella cheese, olives and basil and serve immediately.

76

Heartier Tomato Salad

Tangy

Tomato Relish

Prep Time: 1 hr 15 mins Total Time: 2 hrs Servings per Recipe: 192 Calories 32 kcal Fat 0.1 g Carbohydrates 7.6g Protein 0.5 g Cholesterol 0 mg Sodium 40 mg

Ingredients 24 large green tomatoes 3 red bell peppers, halved and seeded 3 green bell peppers, halved and seeded 12 large onions 3 tbsp celery seed 3 tbsp mustard seed

1 tbsp salt 5 C. white sugar 2 C. cider vinegar

Directions 1. In a large food processor, add the tomatoes, onions and bell peppers and pulse till chopped toughly. 2. Arrange a cheesecloth lined colander over a sink. 3. Place the tomato mixture in a colander for about 1 hour to drain. 4. In a large non-aluminum pan, add the tomato mixture and the remaining ingredients and bring to a boil and reduce the heat to low. 5. Simmer stirring occasionally for about 5 minutes. 6. Transfer the relish into sterilized jars fully and tightly screw the lids. 7. Arrange a rack in a large pan and place the boiling water in it. 8. Carefully, place the jars onto the rack and bring to a boil. 9. Cover and process for about 30 minutes. 10. Transfer the jars onto a cloth covered surface to cool completely. 11. Relish can be preserved for up to a year.

Tangy Tomato Relish

77

DELICIOUS

Stuffed Tomatoes

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 6 Calories 196 kcal Fat 14.7 g Carbohydrates 10.9g Protein 6.9 g Cholesterol 22 mg Sodium 332 mg

Ingredients 6 slices turkey bacon 6 medium tomatoes 1/2 C. chopped green bell pepper 1/4 C. grated Parmesan cheese 1/3 C. croutons

salt and pepper to taste 6 sprigs parsley

Directions 1. Set your oven to 350 degrees F before doing anything else and grease an 11x7inch baking dish. 2. Heat a large skillet on medium-high heat and cook the bacon till browned completely. 3. Transfer the bacon onto a paper towel lined plate to drain and then crumble it. 4. Slice the stem ends of the tomatoes and carefully scoop out the pulp, leaving about 1/2-inch sides. 5. In a bowl, chop about 1/3 C. of the tomato pulp. 6. Add the bacon and remaining ingredients and stir to combine. 7. Stuff the tomatoes with the bacon mixture and arrange into prepared baking dish. 8. Cook everything in the oven for about 20-25 minutes. 9. Serve with a garnishing of the parsley.

78

Delicious Stuffed Tomatoes

Autumn

Tomato Chutney

Prep Time: 30 mins Total Time: 4 hrs Servings per Recipe: 75 Calories 25 kcal Fat 0.1 g Carbohydrates 6.2g Protein 0.3 g Cholesterol 0 mg Sodium 128 mg

Ingredients 2 lb. apples - peeled, cored and sliced 2 C. water 1 tbsp mustard seed 2 lb. tomatoes, sliced 2 large onions, chopped 1 clove garlic, chopped 1/2 C. sultana raisins 3/4 C. white sugar

5 tsp curry powder 1 tsp cayenne pepper 4 tsp salt 2 1/2 C. malt vinegar

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

In a pan, add the water and apples and bring to a boil. Reduce the heat and simmer, stirring occasionally for about 25 minutes. In a cheesecloth, wrap the mustard seeds and place in the pan. Add the remaining ingredients and stir till the sugar dissolves completely. Bring to a boil and reduce the heat. Simmer, stirring occasionally for about 3 hours. Discard the wrapped mustard seeds and transfer the chutney into a sterilized jar before serving.

Autumn Tomato Chutney

79

WINTERTIME

Tomato Soup

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 5 Calories 54 kcal Fat 1.3 g Carbohydrates 8g Protein 3.2 g Cholesterol < 1 mg Sodium 177 mg

Ingredients 1 tsp olive oil 1/2 C. chopped green bell pepper 1/2 C. chopped onion 1 clove garlic, minced 1 (14.5 oz.) can diced tomatoes 1 1/2 C. water 1 tbsp minced fresh basil

1 tsp chicken bouillon granules 1/4 tsp ground black pepper 1 (10 oz.) package frozen chopped spinach, thawed

Directions 1. In a large pan, heat the oil on medium heat and sauté the onion, bell pepper and garlic till tender. 2. Stir in the remaining ingredients except the spinach and bring to a boil. 3. Reduce the heat and simmer for about 10 minutes. 4. Add the spinach and simmer for about 5-7 minutes.

80

Wintertime Tomato Soup

Gorgeous

Summer Dinner

Prep Time: 20 mins Total Time: 55 mins Servings per Recipe: 7 Calories 249 kcal Fat 8.6 g Carbohydrates 27.8g Protein 16.9 g Cholesterol 42 mg Sodium 796 mg

Ingredients 7 tomatoes 1 C. water 1 C. instant rice 1 lb. lean ground beef 1 yellow onion, chopped 1 clove garlic, diced 1 pinch garlic salt

ground black pepper to taste 2 (15 oz.) cans tomato sauce 1 (6 fluid oz.) can tomato juice

Directions 1. Set your oven to 350 degrees F before doing anything else and grease a 13x9-inch baking dish. 2. Cut the tops from the tomatoes and reserve them. 3. Carefully, scoop out the pulp and chop into a bowl. 4. In a pan, add the water and bring to a boil and add the rice. 5. Cover and remove from the heat, then keep aside for about 5 minutes. 6. Heat a large skillet on medium heat and cook the beef for about 5-7 minutes. 7. Discard the grease from the skillet. 8. Add the rice, chopped tomato pulp and remaining ingredients except the tomato juice and bring to a boil. 9. Reduce the heat to low and simmer for about 10 minutes. 10. Arrange the tomatoes into prepared baking dish. 11. Stuff the tomatoes with the beef mixture and top with the tomato juice. 12. Cook everything in the oven for about 20 minutes.

Gorgeous Summer Dinner

81

SPINACH SALAD

with Poppy Seed Vinaigrette

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 10 Calories 249.3 Fat 19.0g Cholesterol 0.0mg Sodium 141.8mg Carbohydrates 20.2g Protein 2.0g

Ingredients Salad 10 C. spinach 1/2 C. sliced red onion 1 pint strawberries, quartered* 1 (11 ounce) cans mandarin oranges, drained 1/2 C. chopped pecans, toasted Vinaigrette 1/2 C. sugar

1/3 C. cider vinegar 2 tbsp lime juice 2 tbsp chopped red onions 1/2 tsp salt 2/3 C. vegetable oil 2 -3 tsp poppy seeds

Directions 1. Get a blender: Place in it the sugar, vinegar, lime juice, onion and salt. Blend them smooth. 2. Add the oil gradually while blending them at the same time followed by the poppy seeds. 3. Get a serving bowl: Toss in it the red onion with strawberries, spinach and oranges. Drizzle some of the dressing on top. 4. Garnish the salad with the chopped pecans. Serve it with the remaining dressing. 5. Enjoy.

82

Spinach Salad with Poppy Seed Vinaigrette

Ginger

Prawns

Prep Time: 20 mins Total Time: 28 mins Servings per Recipe: 8 Calories 264.5 Fat 15.4g Cholesterol 236.2mg Sodium 1068.0mg Carbohydrates 4.6g Protein 25.8g

Ingredients 3 1/2 lb. raw prawns Marinade 1/2 C. olive oil 1/3 C. lemon juice 1 onion, peeled and quartered 6 cloves garlic, peeled 5 cm ginger, peeled

1 tsp chili powder salt and pepper

Directions 1. Place a large pan over medium heat. Heat in it the oil. 2. Get a blender: Combine in it all the marinade ingredients. Blend them smooth. 3. Get a mixing bowl: Stir in it the marinade with prawns. Let them sit for 2 h in the fridge. 4. Before you do anything else, preheat the grill and grease it. 5. Drain the prawns from the marinade and place them over the grill. 6. Put on the lid and let them cook for 10 to 14 min. Serve them hot. 7. Enjoy.

Ginger Prawns

83

GRILLED

Ginger Tilapia

Prep Time: 35 mins Total Time: 50 mins Servings per Recipe: 4 Calories 230.6 Fat 3.2g Cholesterol 85.1mg Sodium 1600.9mg Carbohydrates 13.0g Protein 38.3g

Ingredients 1 1/2 lbs. tilapia fillets 6 tbsp soy sauce 2 tbsp apple cider vinegar 1 tbsp orange zest 1/4 C. orange juice 2 tbsp ginger, grated

3 tbsp garlic, chopped 3 scallions, chopped 3/4 C. orange juice

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

Reserve 3/4 C. of orange juice. Season the tilapia fillets with some salt and pepper. Get a mixing bowl: Mix in it the remaining ingredients to make the marinade. Add to it the fish fillet and cover it. Let them sit for 12 min. Before you do anything, preheat the grill and grease it. Drain the fish fillets and place the marinade aside. Lay on it the fish fillets and cook them for 2 to 4 min on each side. Place a heavy saucepan over medium heat. Stir in it the marinade with the reserved orange juice. 9. Cook them until they start boiling. Lower the heat and let it cook until it reduces by two thirds. 10. Drizzle the sauce over your fish fillets then serve them warm. 11. Enjoy.

84

Grilled Ginger Tilapia

Chicken,

Chickpeas & Rice Soup

Prep Time: 5 mins Total Time: 2 hrs 5 mins Servings per Recipe: 6 Calories 160.5 Fat 6.9g Cholesterol 70.1mg Sodium 156.4mg Carbohydrates 12.1g Protein 12.0g

Ingredients 4 chicken drumsticks, skinless 1 medium brown onion, finely diced 200 g canned chick-peas, rinsed & drained 2 1/2 liters water 2 inches cinnamon sticks 1/2 lemon, juice of

1 large egg yolk, beaten 1/4 C. fresh parsley, finely chopped 2 -3 tsps olive oil 1 1/2 tbsps basmati rice salt & pepper

Directions 1. In a large pan, heat the oil and sauté the onion till soft. 2. Stir in the chicken and cinnamon sticks and stir fry for about 8 minutes. 3. Stir in the salt, black pepper and water and bring to a boil. 4. Reduce the heat to medium and simmer, covered for about 75 minutes. 5. Remove the chicken from the pan and let it cool slightly. 6. Remove the chicken from its bones and add in it to the pan with the chickpeas. 7. Simmer, covered for about 15 minutes. 8. Stir in the rice and seasoning if required and simmer, covered for about 15 minutes. 9. In a bowl, add the egg yolk, lemon juice and a few tsps of the broth and beat well. 10. Slowly, add the egg yolk mixture, stirring continuously and simmer for about 1 minute. 11. Stir in the parsley and serve hot.

Chicken, Chickpeas & Rice Soup

85

GARBANZO BEANS

& Veggie Soup

Prep Time: 20 mins Total Time: 55 mins Servings per Recipe: 1 Calories 138.6 Fat 3.9g Cholesterol 0.0mg Sodium 434.6mg Carbohydrates 23.7g Protein 3.5g

Ingredients 1 onion 2 garlic cloves 2 tbsps cilantro 2 tbsps olive oil 2 carrots, cut into large pieces 1 large potato, cut into large pieces 1 1/2 C. butternut squash, cut into large pieces 2 tbsps tomato paste 1 C. garbanzo beans

2 tbsps bulgher wheat 8 C. water 1 tsp salt pepper, to taste 1 tsp paprika 1 pinch cayenne (optional)

Directions 1. 2. 3. 4. 5.

86

In a skillet, heat the oil and sauté onion and garlic till tender. Stir in the vegetables, cilantro and spices and then pour in water. Simmer, covered on medium heat for about 15 minutes. Transfer the vegetables into a large bowl and with a hand blender, mash them. In the same pan, add the mashed vegetables with beans, bulgur wheat and tomato paste and simmer for about 10-15 minutes more.

Garbanzo Beans & Veggie Soup

Sweet

& Spicy Carrots

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 4 Calories 189.8 Fat 7.7g Cholesterol 0.0mg Sodium 505.7mg Carbohydrates 30.2g Protein 3.1g

Ingredients 2 1/2 lbs carrots, peeled and sliced 1/2 tsp hot sauce 2 tbsps light olive oil 3 garlic cloves, sliced thinly 1 lemon, juice of 2 tsps cumin seeds 1/2 tsp sugar

1/2 tsp salt 2 tbsps mint, finely chopped

Directions 1. 2. 3. 4. 5.

In a steamer basket, steam the carrots for about 5 minutes. Drain well, reserving about 5 tbsps of the cooking liquid. Meanwhile heat a dry skillet and toast the cumin seeds till fragrant. In a large pan, heat the oil and sauté the garlic for about 1 minute. Stir in carrots, sugar, cumin seeds, salt, lemon juice, hot sauce and reserved cooking liquid on medium-low heat. 6. Cover partially and simmer for about 10 minutes. 7. Stir in the mint and serve immediately.

Sweet & Spicy Carrots

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