Healthy Eating: Easy Recipes for Healthy Eating and a Healthy Lifestyle [2 ed.]

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Healthy Eating: Easy Recipes for Healthy Eating and a Healthy Lifestyle [2 ed.]

Table of contents :
Table of Contents
Grilled Salmon
Buttered Salmon
Parmesan and Tomato Salmon
Mediterranean Lunch Time Salad
Authentic Francesca
Redwood Pesto
Moroccan Style Stew
Bologna Style Vegan Spaghetti
Easy Artichoke Gratin
Artichoke Tots
Wild Rice Dinner
Tomato Artichoke Sauce
Light Supper Frittata
Spring Garden Party Dip
Southern California Style Dip
Central European Dip
Refried Avocado Bean Dip
Black Bean Colby Bean Dip
Roasted Red Cannellini Bean Dip
4-Ingredient Bean Dip with Cheese
Milan Style Bean Dip
The Simplest Bean Dip
Rosemary Oven Cooked Bean Dip with Garlic
Zucchini, Chicken, Mushrooms, and Swiss Brown Rice
Meaty No-Meat Brown Rice Bake
Easy Louisiana Style Brown Rice
Easy Mexican Style Brown Rice
Black Bean and Rice Burgers
Walnuts, Broccoli, and Cheddar Brown Rice
Buttery Parsley and Shrimp
Onions, Chicken, Peas, and Garlic Brown Rice
Easy Indian Style Brown Rice with Chicken
Balsamic Cranberries and Onions Brown Rice
Caramelized Brussels Sprouts
Classical Veggie Combo
Sunday Hash
Cook Out BBQ Brussels Sprouts
5 Ingredient Snack
Rustic Green Bean, Turnip, and Leeks Soup
Venice Brussels Sprouts
North Indian Inspired Brussels Sprout
Brussels Sprouts Stir Fry
Panhandle Brussels Sprouts
Simple Summer Ceviche
Cocktail Style Ceviche
Ceviche Appetizer
Ironbound Ceviche
Halibut and Ceviche
Complex South American Ceviche
Ecuadorian Inspired Ceviche
Cauliflower and Cucumber Ceviche
Euclidean Space Ceviche
Lime Ceviche
Cucumber Juice
Skillet Cucumbers
Cucumber Festivals
Cucumber Namasu (Japanese Pickled Vegetable Appetizer)
Cucumber Spritzer
Garden Pizza
Cannellini Platter
Zuppa Italiana
Smoky Charred Escarole
Friday’s Lunch
Old World Soup
Ethiopian Curry
A Vegetarian's Dream
Kidney Beans, Lentils, and Garbanzo Curry
Vietnamese Curry
Crock Pot Curry
American Yukon Curry
Asian Inspired Curried Coleslaw
Hyderabadi Inspired Curry
Madras Style Veggie Curry

Citation preview

Healthy Eating Easy Recipes for Healthy Eating and a Healthy Lifestyle

By BookSumo Press All rights reserved

Published by http://www.booksumo.com

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LEGAL NOTES All Rights Reserved. No Part Of This Book May Be Reproduced Or Transmitted In Any Form Or By Any Means. Photocopying, Posting Online, And / Or Digital Copying Is Strictly Prohibited Unless Written Permission Is Granted By The Book’s Publishing Company. Limited Use Of The Book’s Text Is Permitted For Use In Reviews Written For The Public.

Table of Contents Grilled Salmon 7 Buttered Salmon 10 Parmesan and Tomato Salmon 11 Mediterranean Lunch Time Salad 12 Authentic Francesca 13 Redwood Pesto 14 Moroccan Style Stew 15 Bologna Style Vegan Spaghetti 16 Easy Artichoke Gratin 17 Artichoke Tots 20 Wild Rice Dinner 21 Tomato Artichoke Sauce 22 Light Supper Frittata 23 Spring Garden Party Dip 24 Southern California Style Dip 25 Central European Dip 26 Refried Avocado Bean Dip 27 Black Bean Colby Bean Dip 30 Roasted Red Cannellini Bean Dip 31 4-Ingredient Bean Dip with Cheese 32 Milan Style Bean Dip 33 The Simplest Bean Dip 34 Rosemary Oven Cooked Bean Dip with Garlic 35 Zucchini, Chicken, Mushrooms, and Swiss Brown Rice 36 Meaty No-Meat Brown Rice Bake 37 Easy Louisiana Style Brown Rice 40

Easy Mexican Style Brown Rice 41 Black Bean and Rice Burgers 42 Walnuts, Broccoli, and Cheddar Brown Rice 43 Buttery Parsley and Shrimp 44 Onions, Chicken, Peas, and Garlic Brown Rice 45 Easy Indian Style Brown Rice with Chicken 46 Balsamic Cranberries and Onions Brown Rice 47 Caramelized Brussels Sprouts 50 Classical Veggie Combo 51 Sunday Hash 52 Cook Out BBQ Brussels Sprouts 53 5 Ingredient Snack 54 Rustic Green Bean, Turnip, and Leeks Soup 55 Venice Brussels Sprouts 56 North Indian Inspired Brussels Sprout 57 Brussels Sprouts Stir Fry 60 Panhandle Brussels Sprouts 61 Simple Summer Ceviche 62 Cocktail Style Ceviche 63 Ceviche Appetizer 64 Ironbound Ceviche 65 Halibut and Ceviche 66 Complex South American Ceviche 67 Ecuadorian Inspired Ceviche 70 Cauliflower and Cucumber Ceviche 71 Euclidean Space Ceviche 72 Lime Ceviche 73 Cucumber Juice 74

Skillet Cucumbers 75 Cucumber Festivals 76 Cucumber Namasu (Japanese Pickled Vegetable Appetizer) 77 Cucumber Spritzer 80 Garden Pizza 81 Cannellini Platter 82 Zuppa Italiana 83 Smoky Charred Escarole 84 Friday’s Lunch 85 Old World Soup 86 Ethiopian Curry 87 A Vegetarian's Dream 90 Kidney Beans, Lentils, and Garbanzo Curry 91 Vietnamese Curry 92 Crock Pot Curry 93 American Yukon Curry 96 Asian Inspired Curried Coleslaw 97 Hyderabadi Inspired Curry 98 Madras Style Veggie Curry 99

Grilled

Salmon

Prep Time: 15 mins Total Time: 2 hrs 31 mins Servings per Recipe: 6 Calories 318 kcal Carbohydrates 13.2 g Cholesterol 56 mg Fat 20.1 g Protein 20.5 g Sodium 1092 mg

Ingredients 1 1/2 pounds salmon fillets lemon pepper to taste garlic powder to taste salt to taste 1/3 cup soy sauce 1/3 cup brown sugar 1/3 cup water

1/4 cup vegetable oil

Directions 1. At first you need to set a grill at medium heat and put some oil before starting anything else. 2. Coat a mixture of salmon fillets, salt, lemon pepper and garlic powder with a mixture of soy sauce, vegetable oil and water in a plastic bag before refrigerating it for at least 2 hours. 3. Now cook salmon on the preheated grill for about 8 minutes each side. 4. Serve.

Grilled Salmon

7

BUTTERED

Salmon

Prep Time: 5 mins Total Time: 30 mins Servings per Recipe: 4 Calories 262 kcal Carbohydrates 0.7 g Cholesterol 82 mg Fat 18.1 g Protein 22.8 g Sodium 254 mg

Ingredients 1 pound salmon fillets or steaks 1/4 tsp salt 1/2 tsp ground black pepper 1 tsp onion powder

1 tsp dried dill weed 2 tbsps butter

Directions 1. Set your oven at 400 degrees before doing anything else. 2. Coat salmon with salt, onion powder, pepper, butter and dill very thoroughly before placing it in the oven. 3. Bake this in the preheated oven for about 25 minutes. 4. Serve.

10

Buttered Salmon

Parmesan

and Tomato Salmon

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 955 kcal Carbohydrates 85 g Cholesterol 122 mg Fat 48.7 g Protein 41.9 g Sodium 631 mg

Ingredients 1 cup uncooked long grain white rice 2 cups water 2 1/2 tbsps garlic oil 2 fillets salmon salt and pepper to taste 1/2 tsp dried dill weed 1/4 tsp paprika to taste 2 fresh tomatoes, diced 1 1/2 tsps minced garlic 1 tsp lemon juice

3 tbsps diced fresh parsley 1/4 cup grated Parmesan cheese 2 tbsps butter 4 dashes hot pepper sauce Check All Add to Shopping List

Directions 1. Bring a mixture of rice and water to boil before cooking this at low heat for about 20 minutes. 2. Cook salmon seasoned with paprika, salt, dill and pepper in hot garlic oil for about 2 minutes before adding tomatoes, lemon juice and garlic, and cooking all this until the salmon is tender. 3. Stir in parsley, butter, Parmesan cheese, and hot pepper before cooking all this for another two minutes. 4. Pour it over cooked rice for serving.

Parmesan and Tomato Salmon

11

MEDITERRANEAN

Lunch Time Salad

Prep Time: 25 mins Total Time: 25 mins Servings per Recipe: 6 Calories 128 kcal Fat 5.1 g Carbohydrates 16g Protein 5.4 g Cholesterol 9 mg Sodium 506 mg

Ingredients 1 (15 oz.) can chickpeas, drained 1 (14 oz.) can artichoke hearts, drained and chopped 1 stalk celery, chopped 1/4 C. crumbled feta cheese 1/4 C. chopped fresh flat-leaf parsley 1/2 lemon, juiced

1 tbsp extra-virgin olive oil 1/4 tsp minced garlic 1/4 tsp chopped fresh mint 1/4 tsp chopped fresh oregano 1/4 tsp chopped fresh thyme

Directions 1. In a bowl, and all the ingredients and toss to coat well.

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Mediterranean Lunch Time Salad

Authentic

Francesca

Prep Time: 20 mins Total Time: 35 mins Servings per Recipe: 4 Calories 391 kcal Fat 25.2 g Carbohydrates 18.2g Protein 23.6 g Cholesterol 236 mg Sodium 940 mg

Ingredients 1 lb. uncooked large shrimp, peeled and deveined 1 (8 oz.) can (8 to 10 count) artichoke hearts in water, drained 1/2 C. Italian seasoned bread crumbs 1 tbsp chopped fresh parsley 1 lemon, juiced

1/2 C. butter 1 1/2 tbsp minced garlic 1 tbsp finely shredded imported Romano cheese

Directions 1. Set your oven to 375 degrees F before doing anything else and lightly, grease a 13x9inch baking dish. 2. In the bottom of the prepared baking dish, place the shrimp. 3. Gently squeeze any excess liquid from the artichoke hearts and break the hearts into quarters. 4. Place the artichoke quarters in the spaces between the shrimp. 5. Spread the bread crumbs and parsley on top and drizzle with the lemon juice. 6. In a small, pan, add the butter and garlic and melt on medium-low heat. 7. Drizzle the butter mixture over the bread crumbs evenly and sprinkle with the Romano cheese. 8. Cook in the oven for about 10-12 minutes. 9. Serve hot.

Authentic Francesca

13

REDWOOD

Pesto

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 8 Calories 386 kcal Fat 39.2 g Carbohydrates 6.2g Protein 5.7 g Cholesterol 6 mg Sodium 111 mg

Ingredients 1/4 C. chopped fresh cilantro 8 medium garlic cloves 4 tbsp lemon juice 1/2 tsp cayenne pepper 1 C. walnuts 1/2 C. canola oil 1/2 C. olive oil

salt to taste 1 (8 oz.) package frozen artichokes, thawed and chopped 1/2 C. grated Parmesan cheese

Directions 1. In a food processor, add cilantro, garlic, lemon juice, cayenne pepper, walnuts, canola oil, olive oil and salt and pulse till smooth. 2. Transfer the mixture into a large bowl. 3. Gently stir in the chopped artichokes and Parmesan cheese.

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Redwood Pesto

Moroccan Style Stew

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 4 Calories 308 kcal Fat 8.6 g Carbohydrates 47.1g Protein 13.3 g Cholesterol 3 mg Sodium 1384 mg

Ingredients 2 tbsp olive oil 1 medium yellow onion, chopped 6 cloves garlic, minced 1/8 tsp red pepper flakes 2 carrots, chopped 4 medium roma (plum) tomatoes, chopped 1 (15 oz.) can artichoke hearts, drained and quartered

1 (15.5 oz.) can garbanzo beans, drained 1 quart low-sodium chicken broth 1 tbsp chopped fresh sage 1 tsp lemon juice salt and pepper to taste

Directions 1. In a large pan, heat the oil on medium heat and sauté the onion till translucent. 2. Stir in the garlic and chili flakes and sauté for about 1 minute. 3. Add the carrots, tomatoes, artichokes, garbanzo beans and chicken broth and bring to a boil on medium-high heat. 4. Reduce the heat to low and simmer till the carrots become tender. 5. Stir in the sage, lemon juice, salt and pepper and simmer for about 5-10 minutes.

Moroccan Style Stew

15

BOLOGNA STYLE

Vegan Spaghetti

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 4 Calories 329 kcal Fat 11.1 g Carbohydrates 47.5g Protein 11.9 g Cholesterol 0 mg Sodium 980 mg

Ingredients 1/4 C. dried brown lentils, rinsed and drained 1 (15 oz.) can stewed tomatoes, undrained 1 (15 oz.) can artichoke hearts in water 1/4 tsp cayenne pepper, divided 1/4 C. water

3 tbsp olive oil, divided 1/4 lb. thin spaghetti 4 green onions, chopped 1/2 tsp sesame seeds salt and pepper to taste

Directions 1. In a large pan, add the lentils, tomatoes and artichokes with the liquid from the cans, 1/8 tsp of the cayenne pepper and water and bring to a boil. 2. Reduce the heat to low and simmer for about 20 minutes. 3. Meanwhile in a large pan t of lightly salted water, add 1 tbsp of the olive oil and spaghetti and cook for about 4. 8-10 minutes. 5. Drain well. 6. Return the pasta into the pan and cover to keep warm. 7. In a small skillet, heat the remaining 2 tbsp of the olive oil on medium heat and sauté the green onions for about 3 minutes. 8. Add 1/8 tsp of the cayenne pepper and sesame seeds and cook for about 2 minutes. 9. Remove from the heat and keep aside. 10. Transfer the lentil mixture into the pan of pasta and gently, toss to combine. 11. Add the green onion mixture and lightly, toss again. 12. Season with the salt and pepper and serve.

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Bologna Style Vegan Spaghetti

Easy

Artichoke Gratin

Prep Time: 10 mins Total Time: 35 mins Servings per Recipe: 4 Calories 329 kcal Fat 11.1 g Carbohydrates 47.5g Protein 11.9 g Cholesterol 0 mg Sodium 980 mg

Ingredients 6 canned artichoke hearts, drained and halved 1 tsp vegetable oil salt and freshly ground black pepper to taste 2 tbsp dry bread crumbs

1/4 C. finely grated Parmigiano-Reggiano cheese 1 tbsp olive oil 1/2 lemon, cut into wedges

Directions 1. Set the broiler of your oven and arrange oven rack about 6-inches from the heating element. 2. Line a baking sheet with a piece of the foil and then grease with the vegetable oil. 3. Arrange the artichoke heart halves, cut-side down onto a paper towel to drain for about 15 minutes. 4. Place artichoke heart halves on the prepared baking sheet, cut side up and sprinkle with the salt and pepper. 5. Top with the breadcrumbs and Parmigiano-Reggiano cheese and drizzle with the olive oil. 6. Cook under the broiler for about 7 minutes. 7. Serve with a garnishing of the lemon wedges.

Easy Artichoke Gratin

17

ARTICHOKE

Tots

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 12 Calories 176 kcal Fat 14.1 g Carbohydrates 4.6g Protein 8.2 g Cholesterol 86 mg Sodium 337 mg

Ingredients 2 (6.5 oz.) jars marinated artichoke hearts, chopped 1 small onion, chopped 1 clove garlic, minced 4 eggs, beaten 1/4 C. fine dry bread crumbs 1/4 tsp salt

1/8 tsp ground black pepper 1/8 tsp dried oregano 1/8 tsp hot pepper sauce 2 C. shredded sharp Cheddar cheese 2 tbsp finely minced fresh parsley

Directions 1. Set your oven to 375 degrees F before doing anything else and grease a 9-inch square baking dish. 2. Drain the artichokes, reserving the marinade of 1 jar. 3. In a medium skillet, heat the reserved marinade and sauté the onions and garlic for about 5 minutes. 4. Remove from the heat and keep aside. 5. In a bowl, mix together the eggs, bread crumbs, salt, pepper, oregano and hot pepper sauce. 6. Slowly, add the shredded cheddar cheese, parsley and artichoke and stir to combine. 7. Now, add the sautéed onions and garlic and mix. 8. Transfer the mixture into the prepared baking dish evenly. 9. Cook in the oven for about 30 minutes. 10. Remove from the oven and keep aside to cool slightly. 11. Cut into 1-inch squares and serve.

20

Artichoke Tots

Wild Rice Dinner

Prep Time: 20 mins Total Time: 2 hrs 20 mins Servings per Recipe: 16 Calories 410 kcal Fat 24.7 g Carbohydrates 24.9g Protein 22.5 g Cholesterol 89 mg Sodium 1179 mg

Ingredients 10 thick slices turkey bacon 1 2/3 C. uncooked wild rice 5 C. water 1 C. butter 1 small onion, chopped 10 fresh mushrooms, sliced 2 (10.75 oz.) cans condensed cream of chicken soup 1/2 C. heavy cream

1/2 C. sherry 1 tsp salt 3 C. cooked, cubed chicken breast meat 2 (14 oz.) cans artichoke hearts, drained 2 C. julienned carrots 3 C. shredded mozzarella cheese 1/4 C. grated Parmesan cheese

Directions 1. In a pan, add the wild rice and water and bring to a boil. 2. Reduce the heat and simmer, covered for about 40-50 minutes. 3. Set your oven to 350 degrees F before doing anything else and lightly, grease a 13x9inch baking dish. 4. Heat a large skillet on medium-high heat and cook the bacon till browned completely. 5. Transfer the bacon onto a paper towel lined plate to drain and then crumble it. 6. In a large pan, melt the butter on medium heat and sauté the onion and mushrooms till soft. 7. Stir in the soup, cream, sherry and salt and cook till heated completely. 8. In a large bowl, mix together the cooked bacon, soup mixture, chicken meat, artichoke hearts, carrots and mozzarella cheese. 9. In the bottom of the prepared baking dish, place the cooked rice evenly, followed by the artichoke mixture and Parmesan cheese. 10. Cover the baking dish and cook in the oven for about 30 minutes. 11. Uncover and cook in the oven for about 30 minutes. Wild Rice Dinner

21

TOMATO

Artichoke Sauce

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 5 Calories 90 kcal Fat 1g Carbohydrates 16.4g Protein 5.1 g Cholesterol 2 mg Sodium 490 mg

Ingredients 1 (14 oz.) can artichoke hearts in water 2 tomatoes, chopped 1 onion, chopped 1 C. fresh sliced mushrooms 1/2 C. chopped fresh basil

1/2 C. whole milk 2 tbsp all-purpose flour

Directions 1. 2. 3. 4.

Chop the artichoke hearts. In a large skillet, add the artichokes with liquid. Add the flour and milk and cook, stirring continuously till desired thickness. Add onion, mushrooms, tomatoes and basil and cook till desired doneness of the vegetables. 5. Cook your favorite pasta. 6. Place the artichoke sauce over the pasta and toss to coat.

22

Tomato Artichoke Sauce

Light Supper Frittata

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 12 Calories 265 kcal Fat 19.2 g Carbohydrates 8.7g Protein 15.4 g Cholesterol 144 mg Sodium 446 mg

Ingredients 1 (12 oz.) jar marinated artichoke hearts, drained and chopped (reserve marinade) 1 bunch green onions, chopped 9 eggs, beaten 1 lb. sharp Cheddar cheese, grated 14 saltine crackers, crumbled

1/2 C. chopped fresh parsley 2 cloves garlic, minced (optional) 1 dash hot pepper sauce (such as Tabasco(R)) salt and ground black pepper to taste

Directions 1. Set your oven to 325 degrees F before doing anything else. 2. In a large skillet, heat 3 tbsp of the reserved artichoke marinade and sauté the green onions for 2-3 minutes. 3. In a bowl, mix together the cooked green onions, eggs, Cheddar cheese, saltine crackers, parsley, garlic, hot pepper sauce, salt and black pepper. 4. Transfer the mixture into a 13x9-inch baking dish. 5. Cook in the oven for about 40 minutes. 6. Remove from the oven and cool slightly before cutting into squares.

Light Supper Frittata

23

SPRING GARDEN

Party Dip

Prep Time: 10 mins Total Time: 45 mins Servings per Recipe: 10 Calories 323 kcal Fat 22.3 g Carbohydrates 18.1g Protein 13.1 g Cholesterol 67 mg Sodium 799 mg

Ingredients 1 (8 oz.) package cream cheese 1 (8 oz.) carton sour cream 1 (30 oz.) can refried beans 1 (1.25 oz.) package dry taco seasoning mix

1 jalapeno pepper, diced, or more to taste 2 C. shredded Mexican cheese blend

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

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Before you start, heat the oven to around 175 degrees Celsius (350 degrees F) Take a bowl and put: cream cheese, sour cream, refried beans, and taco seasoning. Add in Jalapeno pepper and fold gently. Pour the mixture in a 9 by 13 casserole dish. Cook for around 35 minutes Sprinkle the grated cheese on top Put back in the oven wait for the cheese to melt. This should take around 6 minutes

Spring Garden Party Dip

Southern California Style Dip

Prep Time: 15 mins Total Time: 8 hrs 15 mins Servings per Recipe: 32 Calories 69 kcal Fat 5.1 g Carbohydrates 5g Protein 0.7 g Cholesterol 2 mg Sodium 190 mg

Ingredients 2 (11 oz.) cans white corn, drained 2 (15 oz.) cans black beans, rinsed and drained 1/2 C. Italian-style salad dressing 1 C. Ranch-style salad dressing 1 small onion, chopped

1 tsp hot pepper sauce 2 tsps chopped fresh cilantro 1 tsp chili powder 1/2 tsp ground black pepper

Directions 1. Take a bowl pour inside: white corn, black beans, Italian-style salad dressing, ranch-style salad dressing, onion, hot pepper sauce, cilantro, chili powder and ground black pepper. 2. Place in the refrigerator and let it stay for 9 hours. 3. Serve chilled.

Southern California Style Dip

25

CENTRAL EUROPEAN

Dip

Prep Time: 10 mins Total Time: 11 mins Servings per Recipe: 4 Calories 177 kcal Fat 11.3 g Carbohydrates 13.8g Protein 7.1 g Cholesterol 12 mg Sodium 359 mg

Ingredients 1 avocado - peeled, pitted, and mashed 1/2 (15 oz.) can black beans, drained and rinsed 1 tbsp lime juice 1 clove garlic, minced, or more to taste

1/3 C. shredded Cheddar cheese sea salt to taste (optional)

Directions 1. 2. 3. 4. 5.

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Take a microwave friendly dish Put avocado, black beans, lime juice, and garlic inside Add grated cheddar cheese Heat in the micro wave until all the cheese mellows Add salt (optional) 

Central European Dip

Refried

Avocado Bean Dip

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 8 Calories 95 kcal Fat 7.1 g Carbohydrates 6.8g Protein 2.1 g Cholesterol 4 mg Sodium 153 mg

Ingredients 1/2 large avocado - peeled, pitted, and quartered 3 tbsps salsa 3 tbsps mayonnaise 2 tsps lime juice 1/2 tsp chili powder

1/2 tsp ground cumin 1/2 tsp garlic powder 1/2 (16 oz.) can refried beans

Directions 1. 2. 3. 4. 5.

In a dish, pound the avocado until all lumps are eliminated Mix in salsa, mayonnaise, lime juice, chili powder, cumin, and garlic powder Add the refried beans and mix thoroughly Put in the refrigerator for about 25 mins Serve chilled Take a bowl pour inside: white corn, black beans, Italian-style salad dressing, ranch-style salad dressing, onion, hot pepper sauce, cilantro, chili powder and ground black pepper. 6. Place in the refrigerator and let it stay for 9 hours. 7. Serve chilled.

Refried Avocado Bean Dip

27

BLACK BEAN

Colby Bean Dip

Prep Time: 5 mins Total Time: 35 mins Servings per Recipe: 8 Calories 211 kcal Fat 13.8 g Carbohydrates 12.7g Protein 10.1 g Cholesterol 37 mg Sodium 785 mg

Ingredients 1 (15 oz.) can refried beans 1 (15 oz.) can black beans, rinsed and drained 3/4 C. sour cream 1 C. salsa

1 (4 oz.) can diced jalapeno peppers 1 1/2 C. shredded Colby cheese 1/4 C. sliced black olives (optional)

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

30

Switch on the oven and allow it to heat up to 380 degrees F (195 degrees C) Mix refried beans and black beans and pour inside a casserole bowl On top of the beans add sour cream, salsa, jalapenos, and cheese Put a layer of black olive slice on top (optional) Place a lid on the casserole cook in the oven for 20 minutes. Remove the lid and let it cook for another 10 minutes

Black Bean Colby Bean Dip

Roasted

Red Cannellini Bean Dip

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 24 Calories 40 kcal Fat 2.3 g Carbohydrates 3.9g Protein 1g Cholesterol 0 mg Sodium 118 mg

Ingredients 1 (16 oz.) can cannellini beans, drained and rinsed 1 (7 oz.) jar roasted red bell peppers, drained and rinsed 1 small avocado, peeled and pitted 1/4 C. chopped fresh basil 1 1/2 tbsps minced garlic 1 tsp lemon juice

1 tsp balsamic vinegar 1/2 tsp smoked paprika 1/2 tsp salt 1/2 tsp ground black pepper 1/4 tsp curry powder 2 tbsps extra-virgin olive oil

Directions 1. Take a food mixer and add in cannellini beans, roasted red bell peppers, avocado, basil, garlic, lemon juice, balsamic vinegar, paprika, salt, pepper, and curry powder 2. Mix all ingredients together and process until it becomes consistent 3. While still mixing, pour in olive oil and process until all lumps are eliminated

Roasted Red Cannellini Bean Dip

31

4-INGREDIENT

Bean Dip with Cheese

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 24 Calories 76 kcal Fat 6.5 g Carbohydrates 2.5g Protein 2.6 g Cholesterol 20 mg Sodium 156 mg

Ingredients 1 (15 oz.) can chili with beans 1 (8 oz.) package cream cheese, softened 1/2 (8 oz.) package cream cheese with chives

1/2 C. shredded Cheddar cheese

Directions 1. Heat a cooking pan over low heat 2. Combine chili with beans, cream cheese, cream cheese with chives and Cheddar cheese in the cooking pan and stir 3. Keep cook until all the cheese mellows and all ingredients mixed well. 4. This should take around 15 minutes

32

4-Ingredient Bean Dip with Cheese

Milan Style Bean Dip

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 10 Calories 133 kcal Fat 7.6 g Carbohydrates 13.7g Protein 3.5 g Cholesterol 0 mg Sodium 176 mg

Ingredients 2 (15 oz.) cans cannellini beans, rinsed and drained 1/3 C. chopped fresh cilantro 3 cloves garlic, crushed or to taste 1/3 C. olive oil

1 1/2 lemons, juiced salt and pepper to taste

Directions 1. Take a food mixer and add in cannellini beans, cilantro, garlic, olive oil and lemon juice 2. Mix until all lumps have been eliminated or as per your preference 3. Add in salt and pepper and serve

Milan Style Bean Dip

33

THE SIMPLEST

Bean Dip

Prep Time: 5 mins Total Time: 25 mins Servings per Recipe: 28 Calories 36 kcal Fat 1.5 g Carbohydrates 3.6g Protein 1.9 g Cholesterol 6 mg Sodium 166 mg

Ingredients 1 (16 oz.) can refried beans 1 (1.25 oz.) package taco seasoning mix 1 tomato, chopped

1 C. shredded Cheddar cheese

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

34

Take a cooking pan and place on the heat Combine: refried beans, taco seasoning mix and tomato Let everything cook on low heat for like 23 minutes and continue mixing Transfer to a different casserole Garnish with Cheddar cheese Serve before it cools

The Simplest Bean Dip

Rosemary

Oven Cooked Bean Dip with Garlic

Prep Time: 45 mins Total Time: 1 hr 30 mins Servings per Recipe: 16 Calories 91 kcal Fat 3.6 g Carbohydrates 11.9g Protein 3.2 g Cholesterol < 1 mg Sodium 128 mg

Ingredients 4 medium heads garlic 4 tbsps olive oil 1 tsp dried rosemary salt and pepper to taste 1 large sweet onion, peeled and chopped

1 (15 oz.) can navy beans, rinsed and drained 2 tsps ground cumin 1/3 C. nonfat sour cream

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

Before you do anything set the oven to 195 degrees C (380 degrees F) Peel the garlic without separating the cloves Put the garlic cloves in a foil and add 2 tbsps olive oil, rosemary, salt and pepper and fold Allow to cook in the oven for 43 minutes till the garlic peels Take a cooking pan and heat slightly Add: sweet onion with remaining 2 tbsps of olive oil and stir till they are well cooked Peel the garlic and blend together with: sweet onion, navy beans, cumin and nonfat sour cream 8. Season with salt and pepper and keep blending until smooth 9. Keep refrigerated

Rosemary Oven Cooked Bean Dip with Garlic

35

ZUCCHINI, CHICKEN,

Mushrooms, and Swiss Brown Rice

Prep Time: 15 mins Total Time: 1 hr 50 mins Servings per Recipe: 8 Calories 337 kcal Fat 21 g Carbohydrates 11.5g Protein 25.3 g Cholesterol 77 mg Sodium 363 mg

Ingredients 1/3 C. brown rice 1 C. vegetable broth 1 tbsp olive oil 1/3 C. diced onion 1 medium zucchini, thinly sliced 2 cooked skinless boneless chicken breast halves, chopped 1/2 C. sliced mushrooms 1/2 tsp cumin

salt to taste ground cayenne pepper to taste 1 (15 oz.) can black beans, drained 1 (4 oz.) can diced green chile peppers, drained 1/3 C. shredded carrots 2 C. shredded Swiss cheese

Directions 1. Boil your broth and veggies, once everything is boiling place a lid on the pot, set the heat to low, and let the contents gently cook for 47 mins. 2. Coat a baking dish with oil and then set your oven to 350 degrees before doing anything else. 3. Stir fry your onions, until soft, in olive oil, for about 7 mins, then combine in: mushrooms, zucchini, and chicken along with some cayenne, cumin, and salt. 4. Stir fry the mix until the chicken is fully done. 5. Get a bowl, combine: half of the cheese, the rice, carrots, onions, chilies, zucchini, chilies, chicken, beans, and mushrooms. 6. Pour all the contents into the baking dish and cook it all in the oven covered with foil for 32 mins then take off the foil and cook for 8 more mins. 7. Let the casserole stand for 10 mins before plating. 8. Enjoy.

36

Zucchini, Chicken, Mushrooms, and Swiss Brown Rice

Meaty No-Meat

Brown Rice Bake

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 8 Calories 140 kcal Fat 6.5 g Carbohydrates 18.3g Protein 2.2 g Cholesterol 15 mg Sodium 482 mg

Ingredients 1 C. brown rice 1 C. beef broth 1 (14.5 oz.) can chicken broth 1/4 C. butter, melted 1 tsp garlic salt

1 tsp seasoned salt

Directions 1. 2. 3. 4. 5.

Set your oven to 350 degrees before doing anything else. Get a baking dish and layer in it: rice, both broths, and butter. Top with: seasoned salt and garlic salt. Cook everything in the oven for 1 hr. Enjoy.

Meaty No-Meat Brown Rice Bake

37

EASY LOUISIANA

Style Brown Rice

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 4 Calories 495 kcal Fat 25.2 g Carbohydrates 37.3g Protein 30.3 g Cholesterol 221 mg Sodium 1909 mg

Ingredients 2 tbsps butter 8 oz. andouille sausage, cut into 1/4inch slices 2 tbsps ground paprika 1 tbsp ground cumin 1/2 tsp cayenne pepper 1/2 C. diced tomatoes 1 large green bell pepper, diced 2 stalks celery, sliced 1/4 inch thick

4 green onions, thinly sliced 1 tsp salt 1 bay leaf 1 C. uncooked brown rice 3 C. chicken stock 1 lb large shrimp, peeled and deveined salt and ground black pepper to taste

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

Stir fry your sausage in butter, in a big pot, until browned. Then add in: cayenne, cumin, and paprika. Cook for 2 more mins. Now combine in: salt, bay leaf, tomatoes, onions, pepper, and celery. Stir the contents and cook for 1 more min before adding the stock and rice. Get everything boiling and once it is boiling place a lid on the pot, set the heat to low, and let the contents cook for 47 mins. 7. Add in the shrimp and let them cook for 7 mins before adding in some pepper and salt. 8. Enjoy.

40

Easy Louisiana Style Brown Rice

Easy Mexican

Style Brown Rice

Prep Time: 20 mins Total Time: 1 hr 20 mins Servings per Recipe: 10 Calories 124 kcal Fat 1g Carbohydrates 26g Protein 4.7 g Cholesterol 0 mg Sodium 220 mg

Ingredients 2 C. cooked brown rice 1 (15 oz.) can kidney beans, rinsed and drained 1 (15 oz.) can black beans, rinsed and drained 1 (15.25 oz.) can whole kernel corn, drained 1 small onion, diced

1 green bell pepper, diced 2 jalapeno peppers, seeded and diced 1 lime, zested and juiced 1/4 C. chopped cilantro leaves 1 tsp minced garlic 1 1/2 tsps ground cumin salt to taste

Directions 1. Get a bowl, combine: cumin, rice, garlic, beans, cilantro, corn, lime juice & zest, onions, jalapenos, and green peppers. 2. Add in your preferred amount of pepper and salt and place the contents in the fridge for 60 mins then stir everything and serve. 3. Enjoy.

Easy Mexican Style Brown Rice

41

BLACK BEAN

and Rice Burgers (Vegetarian Approved)

Prep Time: 25 mins Total Time: 41 mins Servings per Recipe: 6 Calories 317 kcal Fat 5.8 g Carbohydrates 49.4g Protein 18.2 g Cholesterol 71 mg Sodium 1704 mg

Ingredients 1/2 C. uncooked brown rice 1 C. water 2 (16 oz.) cans black beans, rinsed and drained 1 green bell pepper, halved and seeded 1 onion, quartered 1/2 C. sliced mushrooms 6 cloves garlic, peeled 3/4 C. shredded mozzarella cheese

2 eggs 1 tbsp chili powder 1 tbsp ground cumin 1 tbsp garlic salt 1 tsp hot sauce 1/2 C. dry bread crumbs, or as needed

Directions 1. Get your water and rice boiling, then place a lid on the pot, set the heat to low, and let the contents gently cook for 47 mins. 2. Heat up your grill and cover the grate with foil. 3. With a blender, process: garlic, bell pepper, mushrooms, and onions. Then place everything in a bowl. 4. Now blend the mozzarella and the rice and add them to the same bowl 5. Get a 2nd bowl, mash: black beans until paste like. 6. Then add in the blended mix. 7. Get a 3rb bowl, combine: beaten eggs, hot sauce, chili powder, garlic salt, and cumin. 8. Add this to the beans and then mix in your bread crumbs. 9. Shape the bean mix into 6 burgers then grill each for 7 mins per side. 10. Enjoy the patties with sesame seed buns and some mayo. 11. Enjoy.

42

Black Bean and Rice Burgers

Walnuts, Broccoli,

and Cheddar Brown Rice

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 4 Calories 368 kcal Fat 22.9 g Carbohydrates 30.4g Protein 15.1 g Cholesterol 37 mg Sodium 643 mg

Ingredients 1/2 C. chopped walnuts 1 tbsp butter 1 onion, chopped 1/2 tsp minced garlic 1 C. uncooked instant brown rice 1 C. vegetable broth

1 lb fresh broccoli florets 1/2 tsp salt 1/8 tsp ground black pepper 1 C. shredded Cheddar cheese

Directions 1. 2. 3. 4.

Set your oven to 350 degrees before doing anything else. Get a baking dish and toast your nuts in the oven for 9 mins. Microwave the broccoli until soft, then add in some pepper and salt. Now stir fry your garlic and onions in butter for 4 mins then add in the broth and rice. Get everything boiling, then place a lid on the pot, and let the contents, gently cook over a lower level of heat for 9 mins. 5. On each serving plate add a layer of rice, then some broccoli, then nuts, and finally some cheese. 6. Enjoy.

Walnuts, Broccoli, and Cheddar Brown Rice

43

BUTTERY

Parsley and Shrimp

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 551 kcal Fat 23 g Carbohydrates 40.2g Protein 38.5 g Cholesterol 282 mg Sodium 322 mg

Ingredients 1 C. brown rice 1 2/3 C. water 3 tbsps butter 3 tbsps olive oil 2 cloves garlic, minced 1/2 C. white wine 2 tbsps fresh lemon juice

1 1/2 lbs medium shrimp - peeled and deveined 1/4 C. chopped fresh flat-leaf parsley 1/2 tsp cornstarch

Directions 1. Boil your water and rice. Once everything is boiling set the heat to low, and let the contents gently cook for 27 mins. 2. Stir fry your garlic in butter for 4 mins then add the lemon juice and wine. 3. Get the mix simmering then pour in the shrimp and cook for 8 mins. Now top everything with parsley and cook for 3 more mins. 4. Grab your cornstarch and gradually pour it in while stirring and cooking for about 1 to 2 mins until you have made a thick sauce. 5. Place your rice on a plate then top with the shrimp and sauce. 6. Enjoy.

44

Buttery Parsley and Shrimp

Onions, Chicken,

Peas, and Garlic Brown Rice

Prep Time: 20 mins Total Time: 35 mins Servings per Recipe: 3 Calories 486 kcal Fat 13.7 g Carbohydrates 57.4g Protein 32.1 g Cholesterol 64 mg Sodium 720 mg

Ingredients 2 tbsps vegetable oil, divided 8 oz. skinless, boneless chicken breast, cut into strips 1/2 red bell pepper, chopped 1/2 C. green onion, chopped 4 cloves garlic, minced

3 C. cooked brown rice 2 tbsps light soy sauce 1 tbsp rice vinegar 1 C. frozen peas, thawed

Directions 1. Stir fry your garlic, chicken, onions, and bell peppers in half of the veggie oil for 7 mins or until the chicken is fully done. 2. Place the chicken mix to the side. 3. Add in the rest of the oil and toast your rice in it for 1 min then add: peas, vinegar, and soy sauce. 4. Cook for 2 more mins and add back in the chicken. 5. Once everything is heated through you can serve it. 6. Enjoy.

Onions, Chicken, Peas, and Garlic Brown Rice

45

EASY INDIAN

Style Brown Rice with Chicken

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 4 Calories 241 kcal Fat 2g Carbohydrates 34.5g Protein 22.7 g Cholesterol 50 mg Sodium 620 mg

Ingredients 1 C. water 1 (8 oz.) can stewed tomatoes 3/4 C. quick-cooking brown rice 1/2 C. raisins 1 tbsp lemon juice 3 tsps curry powder 1 cube chicken bouillon 1/2 tsp ground cinnamon 1/4 tsp salt

2 cloves garlic, minced 1 bay leaf (optional) 3/4 lb skinless, boneless chicken breast halves - cut into 1 inch pieces

Directions 1. Set your oven to 350 degrees before doing anything else. 2. Boil the following for 2 mins: bay leaf, water, garlic, tomatoes, salt, brown rice, cinnamon, raisins, bouillon, lemon juice, and curry. 3. Now add in the chicken, and cook for 2 more mins before pouring everything into a baking dish. 4. Place a covering of foil around the dish and cook the contents in the oven for 47 mins stirring everything half way through the cooking time. 5. Enjoy.

46

Easy Indian Style Brown Rice with Chicken

Balsamic Cranberries

and Onions Brown Rice

Prep Time: 15 mins Total Time: 3 hrs 15 mins Servings per Recipe: 4 Calories 302 kcal Fat 10.3 g Carbohydrates 49.7g Protein 3.8 g Cholesterol 0 mg Sodium 365 mg

Ingredients 2 C. water 1 C. brown rice 1/4 C. diced red onion 1/2 C. diced celery

1/4 C. dried cranberries 1/2 C. balsamic vinaigrette salad dressing 1 tbsp sugar

Directions 1. Boil your water then add in the rice, place a lid on the pot, and let the contents gently cook with a low level of heat for 47 mins. 2. Let everything cool for 5 mins, then stir, and place it all in a bowl. 3. Add to the rice: sugar, onions, vinaigrette, celery, and cranberries. 4. Place some plastic wrap around the bowl, and let everything chill in the fridge for 30 mins before serving. 5. Enjoy.

Balsamic Cranberries and Onions Brown Rice

47

CARAMELIZED

Brussels Sprouts

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 2 Calories 89 kcal Fat 3.4 g Carbohydrates 14.1g Protein 3.4 g Cholesterol 8 mg Sodium 78 mg

Ingredients 10 Brussels sprouts, halved 1 1/2 tsp butter, melted 1 1/2 tsp honey 1/2 tsp Dijon mustard

1 pinch dried dill weed 1 pinch onion powder

Directions 1. In a large pan of lightly salted boiling water, cook the Brussels sprouts for about 8-10 minutes. 2. Drain well and transfer into a large bowl. 3. Add the butter, honey, Dijon mustard, dill weed and onion powder and toss to coat.

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Caramelized Brussels Sprouts

Classical

Veggie Combo

Prep Time: 15 mins Total Time: 55 mins Servings per Recipe: 4 Calories 222 kcal Fat 6.7 g Carbohydrates 39.6g Protein 5.6 g Cholesterol 0 mg Sodium 276 mg

Ingredients 1/3 C. balsamic vinaigrette salad dressing (such as Kraft(R)) 1 tbsp brown sugar 1 tbsp chopped fresh thyme

1 lb. Brussels sprouts, halved 1 lb. parsnips, peeled 1 large red onion, thickly sliced

Directions 1. Set your oven to 400 degrees F before doing anything else. 2. In a bowl, mix together the salad dressing, brown sugar and thyme. 3. In a 13x9-inch baking dish, add the Brussels sprouts, parsnips, red onion and dressing mixture and toss to coat. 4. Cook in the oven for about 40 minutes.

Classical Veggie Combo

51

SUNDAY

Hash

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 152 kcal Fat 8.4 g Carbohydrates 16.9g Protein 4.1 g Cholesterol 15 mg Sodium 206 mg

Ingredients 1/4 C. honey-flavored butter 1/2 C. chopped onion 1 lb. Brussels sprouts, grated salt and ground black pepper to taste

2 tbsp white cooking wine

Directions 1. In a large skillet, melt the honey-flavored butter on medium-high heat and sauté the onion for about 5-7 minutes. 2. Add the Brussels sprouts, salt and pepper. Sauté sprouts and sauté for about 5-7 minutes. 3. Remove the skillet from the heat and drizzle with the wine and toss to coat.

52

Sunday Hash

Cook Out

BBQ Brussels Sprouts

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 8 Calories 55 kcal Fat 3.1 g Carbohydrates 6.4g Protein 2.1 g Cholesterol 8 mg Sodium 64 mg

Ingredients 2 tbsp melted butter 1 (16 oz.) package Brussels sprouts, halved 2 tsp garlic powder 2 tsp cracked black pepper

1 pinch seasoned salt 1 lime, halved

Directions 1. Set your grill for medium-high heat and lightly, grease the grill grate. 2. Coat the Brussels sprouts with the melted butter and season with the garlic powder, black pepper and seasoned salt. 3. Cook the Brussels sprouts on the grill for about 10 minutes. 4. Drizzle the Brussels sprouts with the lime juice before removing from the grill.

Cook Out BBQ Brussels Sprouts

53

5 INGREDIENT

Snack

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 4 Calories 111 kcal Fat 7.1 g Carbohydrates 10.7g Protein 3.9 g Cholesterol 0 mg Sodium 185 mg

Ingredients 2 tbsp olive oil 1 1/2 tsp Dijon mustard 1/4 tsp sea salt 1 pinch red pepper flakes

1 lb. Brussels sprouts

Directions 1. Set your oven to 325 degrees F before doing anything else and arrange a rack in the top third of the oven. 2. Line a baking sheet with a piece of the foil. 3. For sauce in a bowl, mix together the olive oil, Dijon mustard, sea salt and red pepper flakes. 4. Trim the stems of the Brussels sprouts to remove the outermost leaves, about 5 leaves from each sprout. 5. Add the leaves in the bowl of sauce and with your fingers, mix till all the leaves are coated evenly. 6. Spread the leaves onto the prepared baking sheet in a single layer. 7. Cook in the oven for about 15 minutes. 8. Transfer any crispy leaves onto a serving plate and cook in the oven, removing crispy leaves at 5-minute intervals, for about 10 minutes.

54

5 Ingredient Snack

Rustic Green Bean,

Turnip, and Leeks Soup

Prep Time: 25 mins Total Time: 1 hr 35 mins Servings per Recipe: 12 Calories 146 kcal Fat 5.6 g Carbohydrates 16.6g Protein 8.4 g Cholesterol 10 mg Sodium 1013 mg

Ingredients 12 C. chicken broth 1 C. chopped fresh green beans 1 1/4 C. cubed turnips 1/2 C. chopped leeks 1/2 C. chopped carrots 1/3 C. barley 1 1/2 lb. Brussels sprouts, trimmed and cut in half

1/2 C. chopped green bell pepper 1 tsp salt 1/2 tsp ground black pepper 1/4 C. butter 1/2 C. all-purpose flour

Directions 1. 2. 3. 4. 5.

In a large soup pan, add the chicken broth and bring to a boil on medium-high heat. Add the beans, turnips, leeks, carrots and barley and reduce the heat to medium. Simmer for about 30 minutes. Add the Brussels sprouts, green pepper, salt and pepper and simmer for about 30 minutes. In a small frying pan, melt the butter on medium heat and cook the flour, beating continuously till smooth. 6. Stir the flour mixture into the soup and simmer for about 10 minutes.

Rustic Green Bean, Turnip, and Leeks Soup

55

VENICE

Brussels Sprouts

Prep Time: 15 mins Total Time: 20 mins Servings per Recipe: 4 Calories 116 kcal Fat 6.4 g Carbohydrates 13.2g Protein 5.2 g Cholesterol 15 mg Sodium 93 mg

Ingredients 1 lb. Brussels sprouts, trimmed 6 sprigs fresh parsley, finely chopped 2 tsp lemon zest 1 clove garlic, thickly sliced

2 tbsp butter, melted salt and ground black pepper to taste

Directions 1. In a large pan of boiling water, cook the Brussels sprouts for about 5 minutes, stirring occasionally. 2. Drain well and transfer into a bowl. 3. In a small bowl, mix together the parsley, lemon zest and garlic. 4. Add the butter, parsley mixture, salt and black pepper in the bowl with the Brussels sprouts and gently, toss to coat.

56

Venice Brussels Sprouts

North Indian

Inspired Brussels Sprout

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 374 kcal Fat 24.4 g Carbohydrates 33.4g Protein 9.8 g Cholesterol 0 mg Sodium 135 mg

Ingredients 1 (16 oz.) package Brussels sprouts 1 C. chickpea flour 3 tbsp rice flour 1 tbsp ground coriander 1 tsp ground cumin 1/2 tsp baking powder salt and ground black pepper to taste

1 C. water, or more as needed 1/2 C. chopped fresh cilantro 2 chili peppers, seeded and diced vegetable oil for frying

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

Arrange a steamer basket in a pan of the boiling water. Place the Brussels sprouts in the steamer basket and cook, covered for about 5 minutes. In a large bowl, sift together the chickpea and rice flour. Add the coriander, cumin, baking powder, salt and black pepper and mix. Add enough water and beat till the pancake mixture like mixture forms. In a deep-fryer, heat the oil to 350 degrees F. Place the mixture by a few tbsp at a time into the hot oil and fry for about 5 minutes.

North Indian Inspired Brussels Sprout

57

BRUSSELS SPROUTS

Stir Fry

Prep Time: 15 mins Total Time: 20 mins Servings per Recipe: 1 Calories 73 kcal Fat 2.2 g Carbohydrates 13.1g Protein 2.2 g Cholesterol 5 mg Sodium 30 mg

Ingredients 1/2 tsp butter 3 Brussels sprouts, trimmed, halved lengthwise, and thinly sliced 2 1/2 tsp chopped dried apricots

1 tsp water 3/4 tsp maple syrup 1 tsp lime juice

Directions 1. In a skillet, melt the butter on medium-high heat and sauté the sprouts, apricot, water and maple syrup for about 5-10 minutes. 2. Stir in the lime juice and immediately remove from the heat.

60

Brussels Sprouts Stir Fry

Panhandle

Brussels Sprouts

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 6 Calories 152 kcal Fat 11 g Carbohydrates 12g Protein 4.2 g Cholesterol 10 mg Sodium 57 mg

Ingredients 1 1/2 lb. Brussels sprouts 3 tbsp extra-virgin olive oil 1 tsp red pepper flakes salt and ground black pepper to taste

1 small red onion, chopped 3 cloves garlic, coarsely chopped 2 tbsp butter

Directions 1. In a large pan of lightly salted boiling water, cook the Brussels sprouts for about 1-2 minutes. 2. Drain well and run sprouts under cold water to stop the cooking process. 3. Trim the ends of Brussels sprouts and slice in half. 4. In a large skillet, heat the olive oil on medium heat and place the Brussels sprouts, cut sides down with the red pepper flakes, salt and black pepper. 5. Cook for about 7-9 minutes, without stirring. 6. In a cold saucepan; place sauce Stir in the red onion and garlic and cook for about 10-13 minutes. 7. In a pan, melt the butter on medium heat for about 5 minutes. 8. Reduce the heat to low and brown the butter for about 5-10 minutes, stirring continuously. 9. Remove from the heat and place the browned butter over Brussels sprouts and toss to coat. 10. Keep aside.

Panhandle Brussels Sprouts

61

SIMPLE

Summer Ceviche

Prep Time: 40 mins Total Time: 40 mins Servings per Recipe: 8 Calories 62 kcal Fat 2g Carbohydrates 9.3g Protein 2.9 g Cholesterol 6 mg Sodium 241 mg

Ingredients 1 (8 oz.) package imitation crabmeat, flaked 2 large tomatoes, chopped 1 red onion, finely chopped 1/2 bunch cilantro, chopped 2 limes, juiced

3 serrano peppers, finely chopped 1 tbsp olive oil salt and pepper to tasteper to taste

Directions 1. 2. 3. 4.

62

In a glass bowl, place the shredded imitation crab. Add the olive oil and stir till well combined. Stir in the cilantro, onion, tomato, Serrano peppers, lime juice, salt and pepper. Refrigerate for about 1 hour before serving.

Simple Summer Ceviche

Cocktail

Style Ceviche

Prep Time: 1 hr Total Time: 9 hrs Servings per Recipe: 20 Calories 152 kcal Fat 4.9 g Carbohydrates 19.7g Protein 8.3 g Cholesterol 49 mg Sodium 597 mg

Ingredients 1 (16 oz.) package cooked medium shrimp, peeled and deveined 2 (8 oz.) packages imitation crabmeat, cut into 1-inch pieces 5 tomatoes, diced 3 avocados, peeled and diced 1 English cucumber, peeled and cut into bite-size pieces 1 red onion, diced

1 bunch cilantro, chopped 4 limes, juiced 2 jalapeno peppers, seeded and finely diced 2 cloves garlic, pressed 1 (64 oz.) bottle tomato and clam juice cocktail salt and ground black pepper to taste

Directions 1. In a container, mix together the shrimp, imitation crab, tomatoes, avocados, cucumber, red onion, cilantro, lime juice, jalapeño peppers and garlic. 2. Place the tomato, clam juice cocktail, salt and black pepper and mix 3. Refrigerate to marinate for overnight. 4. Stir well before serving.

Cocktail Style Ceviche

63

CEVICHE

Appetizer

Prep Time: 20 mins Total Time: 1 hr 20 mins Servings per Recipe: 6 Calories 80 kcal Fat 0.4 g Carbohydrates 20.1g Protein 1.4 g Cholesterol 0 mg Sodium 7 mg

Ingredients 3 mangos - peeled, seeded, and diced 1 yellow onion, diced 1 green bell pepper, diced 1 red bell pepper, diced

3 jalapeno peppers, minced 1/2 bunch fresh cilantro, minced 2 limes, juiced (with pulp)

Directions 1. In a bowl, mix together the mangoes, onion, green bell pepper, red bell pepper, jalapeño peppers, cilantro, and lime juice. 2. With a plastic wrap, cover the bowl and refrigerate for at least 1 hour.

64

Ceviche Appetizer

Ironbound

Ceviche

Prep Time: 30 mins Total Time: 1 hr 35 mins Servings per Recipe: 12 Calories 83 kcal Fat 4.1 g Carbohydrates 5.1g Protein 7.3 g Cholesterol 37 mg Sodium 109 mg

Ingredients 1/2 lb. sea scallops 1/2 lb. shrimp, peeled and deveined 1/2 C. fresh lime juice 2 tbsp fresh orange juice 1 tbsp grated orange zest 1/2 C. halved, thinly sliced red onion 1 finely chopped red bell pepper 1 finely chopped yellow bell pepper 1 C. diced seeded tomato 1 small serrano chili pepper, seeded and minced

1/2 C. coarsely chopped fresh cilantro kosher salt to taste 1/8 tsp ground cumin 1/8 tsp cayenne pepper (optional) 1 avocado, diced 1 tbsp olive oil

Directions 1. Remove the tough side muscles from scallops then slice in half horizontally. 2. In a 1-quart pan of boiling water, poach the scallops for about 1 minute. 3. With a slotted spoon, transfer the scallops into a bowl of ice water to stop the cooking process. 4. Return the same pan of water to a boil and poach for about 2-3 minutes. 5. With a slotted spoon, transfer the shrimp into a bowl of ice water to stop the cooking process. Drain the scallops and shrimp well and with paper towels pat dry. 6. In a glass bowl, place the scallops, shrimp, lime juice and orange juice and refrigerate, covered for about 30 minutes. Drain off most of the juice from the seafood. 7. Add the orange zest, red onion, bell peppers, tomato, chili pepper, cilantro, salt, cumin and cayenne pepper and mix. Refrigerate for 30 minutes. 8. Just before serving, gently mix in the avocado and drizzle with the olive oil. 9. Serve in martini glasses. Ironbound Ceviche

65

HALIBUT

and Ceviche

Prep Time: 20 mins Total Time: 4 hrs 20 mins Servings per Recipe: 8 Calories 78 kcal Fat 1.2 g Carbohydrates 3.6g Protein 12.8 g Cholesterol 21 mg Sodium 37 mg

Ingredients 1 lb. halibut, cut into bite-size pieces 1/2 C. lime juice 1 large tomato, seeded and diced 1 bunch fresh cilantro, chopped 1/3 C. diced green bell pepper (optional)

1/3 C. chopped green onion 1 jalapeno pepper, chopped 4 cloves garlic, minced salt and ground black pepper to taste

Directions 1. 2. 3. 4.

In a flat dish, place the halibut pieces. Cover with the lime juice and refrigerate to chill for at least 3 hours. Drain the lime juice. In a large bowl, mix together the tomato, cilantro, green bell pepper, green onion, jalapeño pepper, garlic, salt, and pepper. 5. Stir in fish and stir and refrigerate to chill for about 1 hour.

66

Halibut and Ceviche

Complex

South American Ceviche

Prep Time: 30 mins Total Time: 3 hrs 30 mins Servings per Recipe: 6 Calories 181 kcal Fat 2.2 g Carbohydrates 12.6g Protein 29.4 g Cholesterol 140 mg Sodium 351 mg

Ingredients 1 lb. peeled and deveined medium shrimp 1 lb. bay scallops 1 bunch cilantro leaves, chopped 3 roma (plum) tomatoes, diced 2 stalks celery, diced 5 green onions, sliced

6 limes, juiced 2 small serrano peppers, seeded and minced 1/4 tsp salt 1/8 tsp white pepper 1/8 tsp ground black pepper

Directions 1. In a glass bowl, mix together the shrimp, scallops, cilantro, tomatoes, celery, green onions, lime juice, Serrano peppers, salt, white pepper and black pepper. 2. Refrigerate, covered for about 3 hours to overnight. 3. Serve the seafood with the lime juice marinade.

Complex South American Ceviche

67

ECUADORIAN

Inspired Ceviche

Prep Time: 30 mins Total Time: 2 hrs 10 mins Servings per Recipe: 8 Calories 237 kcal Fat 2g Carbohydrates 28.8g Protein 26 g Cholesterol 107 mg Sodium 168 mg

Ingredients 2 potatoes 2 sweet potatoes 1 red onion, cut into thin strips 1 C. fresh lime juice 1/2 stalk celery, sliced 1/4 C. lightly packed cilantro leaves 1 pinch ground cumin 1 clove garlic, minced 1 habanero pepper, seeded and minced

Salt and freshly ground pepper to taste 1 lb. fresh tilapia, cut into 1/2-inch pieces 1 lb. medium shrimp - peeled, deveined, and cut into 1/2-inch pieces 1 bibb or Boston lettuce, separated into leaves

Directions 1. In a pan of water, add the potatoes and sweet potatoes and simmer until the potatoes are done completely. Drain well and keep aside to cool. 2. In a bowl of warm water, place the sliced onion and keep aside for about 10 minutes. 3. Drain well and keep aside. 4. Meanwhile in a blender, add the lime juice, celery, cilantro and cumin and pulse till smooth. 5. Transfer the pureed mixture into a large glass bowl. 6. Add the garlic, habanero pepper, salt and pepper and mix well. 7. Stir in the diced tilapia and shrimp. 8. Keep aside for about an hour, stirring occasionally. 9. Now, peel the potatoes and cut into slices. 10. Stir the onions into the fish mixture. 11. Line the serving bowls with lettuce leaves. 12. Place the ceviche with its juice into the bowls and serve with a topping of the potato slices. 70

Ecuadorian Inspired Ceviche

Cauliflower

and Cucumber Ceviche

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 Ceviche

71

EUCLIDEAN

Space Ceviche

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 6 Calories 190 kcal Fat 5.6 g Carbohydrates 22g Protein 14.8 g Cholesterol 115 mg Sodium 629 mg

Ingredients 1 lb. shrimp, peeled and deveined 4 limes, juiced 4 roma tomatoes, seeded and diced 1/2 yellow onion, finely diced 1 cucumber, peeled, seeded, and diced 4 serrano peppers, seeded and minced

salt and pepper to taste 12 tostada shells hot pepper sauce (optional)

Directions 1. 2. 3. 4. 5.

72

Dice the shrimp and transfer in a bowl. Pour lime juice over shrimp to cover. Stir in the tomatoes, onion, cucumber, Serrano peppers, salt and pepper. Refrigerate, covered for about 1 hour. Serve on the top of tostada shells with a splash of the hot sauce.

Euclidean Space Ceviche

Lime

Ceviche

Prep Time: 20 mins Total Time: 1 hr 20 mins Servings per Recipe: 15 Calories 92 kcal Fat 1g Carbohydrates 9.9g Protein 13.2 g Cholesterol 22 mg Sodium 42 mg

Ingredients 8 tilapia fillets 15 limes, juiced 1 large tomato, finely diced 1 large red onion, finely diced 2 cucumbers, peeled, seeded, and finely diced

1/2 bunch finely chopped cilantro salt and pepper to taste

Directions 1. 2. 3. 4.

Chop the raw tilapia into small pieces and transfer in a large bowl. Add enough lime juice to cover the fish. Add the tomato, red onion, cucumbers, cilantro, salt and pepper and mix. Refrigerated for at least an hour.

Lime Ceviche

73

CUCUMBER

Juice

Prep Time: 2 mins Total Time: 2 mins Servings per Recipe: 12 Calories 63 kcal Fat 0.1 g Carbohydrates 15.8g Protein 0.3 g Cholesterol 0 mg Sodium 17 mg

Ingredients 3 quarts water 3 quarts ice cubes 1 (.14 oz.) package sugar free instant lemonade powder 1 (12 fluid oz.) can white grape juice concentrate

1 lemon, sliced 1/2 medium cucumber, thinly sliced

Directions 1. Get a large bowl, combine evenly: grape juice concentrate, water, lemonade mix, and ice. Stir the juice completely then place your pieces of lemon and cucumber into the juice and let slices float to the top. 2. Enjoy.

74

Cucumber Juice

Skillet

Cucumbers

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 240 kcal Fat 23.3 g Carbohydrates 8.5g Protein 1.9 g Cholesterol 61 mg Sodium 265 mg

Ingredients 1/2 C. butter 3 cucumbers - halved lengthwise, seeded, and cut into 1/2-inch slices 1 tbsp tarragon

1/2 tsp ground white pepper salt to taste

Directions 1. Get a frying hot with some butter. Once the butter is melted and hot combine in your salt, cucumbers, white pepper, and tarragon. 2. Stir fry your cucumbers for about 13 mins. Then place everything onto plates for serving. 3. Enjoy.

Skillet Cucumbers

75

CUCUMBER

Festivals

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 45 Calories 19 kcal Fat 2g Carbohydrates 0.4g Protein 0.1 g Cholesterol < 1 mg Sodium 24 mg

Ingredients 1 (1 pound) loaf cocktail rye bread 1/2 C. mayonnaise 2 cucumbers, thinly sliced

1 tsp lemon pepper

Directions 1. Coat each piece of bread with mayo evenly. Then layer each piece with about 4 pieces of cucumbers. Top each piece with a good amount of lemon pepper then serve. 2. Enjoy.

76

Cucumber Festivals

Cucumber

Namasu (Japanese Pickled Vegetable Appetizer)

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 5 Calories 27 kcal Fat 0.2 g Carbohydrates 6.2g Protein 0.6 g Cholesterol 0 mg Sodium 467 mg

Ingredients 2 large cucumbers, peeled 1/3 C. rice vinegar 4 tsps white sugar 1 tsp salt

1 1/2 tsps minced fresh ginger root

Directions 1. Lay out each cucumber and cut each one into two pieces lengthwise. With a spoon evenly take out all the seeds from each half. Now with a sharp knife evenly slice each half of cucumber into thin pieces. 2. Once all your cucumber has been sliced evenly get a bowl and mix: ginger, vinegar, salt, and sugar. Stir the vinegar mix evenly until everything has dissolved then add in your cucumber and make sure all the pieces are evenly covered with the mix. 3. Place a covering of plastic on the bowl and put everything in the fridge for 60 mins. 4. Enjoy.

Cucumber Namasu (Japanese Pickled Vegetable Appetizer)

77

CUCUMBER

Spritzer

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 1 Calories 365 kcal Fat 0.7 g Carbohydrates 94.8g Protein 4g Cholesterol 0 mg Sodium 18 mg

Ingredients 2 cucumbers - peeled, seeded, and chopped 3/8 C. fresh lime juice

1/3 C. white sugar 2/3 C. water

Directions 1. Add the following to a blender: water, cucumber, sugar, and lime juice. 2. Process the mix until it has the thickness of a cooler or puree then pour everything into a pitcher or container. 3. Place everything in the fridge until it chilled. 4. Enjoy.

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Cucumber Spritzer

Garden Pizza

Prep Time: 10 mins Total Time: 45 mins Servings per Recipe: 4 Calories 505 kcal Fat 18.4 g Carbohydrates 58g Protein 28.9 g Cholesterol 46 mg Sodium 1550 mg

Ingredients 1 12 inch individual ready-made pizza crusts 1 tbsp olive oil 1 C. pizza sauce 1 clove garlic, minced 5 leaves escarole, rinsed and dried

2 C. shredded mozzarella cheese salt and pepper to taste

Directions 1. 2. 3. 4.

Set your oven to 350 degrees F before doing anything else. Discard the thick stems of the escarole. Lightly coat the pizza crust with the olive oil. Place a thin layer of the pizza sauce over the crust evenly and sprinkle with the minced garlic. 5. Place the escarole leaves over the pizza sauce evenly and top with the shredded mozzarella cheese. 6. Cook in the oven for about 30-35 minutes.

Garden Pizza

81

CANNELLINI

Platter

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 322 kcal Fat 11.8 g Carbohydrates 42.7g Protein 13.1 g Cholesterol 0 mg Sodium 543 mg

Ingredients 3 tbsp olive oil, divided 2 large heads escarole salt and pepper to taste 1/4 tsp crushed red pepper flakes 1 clove garlic, minced

2 16 oz. cans cannellini beans, undrained 3 sprigs fresh parsley, chopped

Directions 1. In a large skillet, heat 2 tbsp of the oil on medium heat and toss the escarole to coat with oil. 2. Add the salt, pepper and crushed red pepper flakes and cook for about 10 minutes, stirring occasionally. 3. In another skillet, heat the remaining 1 tbsp of the oil on medium heat and sauté the garlic. 4. Add the beans with the liquid and simmer for about 10 minutes. 5. Stir in the escarole and parsley and simmer for about 10 minutes more.

82

Cannellini Platter

Zuppa

Italiana

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 14 Calories 303 kcal Fat 19.4 g Carbohydrates 15g Protein 16.4 g Cholesterol 40 mg Sodium 1688 mg

Ingredients 1 tbsp olive oil 2 lb. bulk Italian sausage, optional 2 32 oz. cartons chicken broth 2 15 oz. cans cannellini beans, rinsed and drained

1 head escarole, chopped 1 15 oz. can tomato sauce

Directions 1. In a large pan, heat the oil on medium heat and cook the sausage for about 5-10 minutes. 2. Add the chicken broth, beans, escarole and tomato sauce and simmer for about 15-20 minutes.

Zuppa Italiana

83

SMOKY

Charred Escarole

Prep Time: 15 mins Total Time: 20 mins Servings per Recipe: 6 Calories 171 kcal Fat 12.5 g Carbohydrates 11.8g Protein 5.3 g Cholesterol 5 mg Sodium 206 mg

Ingredients 3 heads escarole 3 tbsp extra-virgin olive oil 3 tbsp crumbled blue cheese salt and ground black pepper to taste

3 tbsp ranch salad dressing

Directions 1. Set your outdoor grill for medium-high heat and lightly, grease the grill grate. 2. Wash and dry the heads of escarole and trim the root ends and any unruly, floppy leaves from the tops of the escarole heads, leaving the heads intact. 3. Split the heads in half lengthwise. 4. Coat the cut side of each half with about 1/2 tbsp of the oil and sprinkle with the salt and pepper. 5. Place the escarole head halve on grill, cut sides down and cook on the grill for about 3 minutes. 6. Serve the grilled escarole head with a sprinkling of the blue cheese and ranch dressing. 7. Serve warm.

84

Smoky Charred Escarole

Friday’s Lunch

Prep Time: 5 mins Total Time: 25 mins Servings per Recipe: 4 Calories 228 kcal Fat 11.4 g Carbohydrates 22g Protein 9.5 g Cholesterol 14 mg Sodium 927 mg

Ingredients 2 slices turkey bacon 1 tbsp olive oil 1 head escarole, coarsely chopped 2 cloves garlic, pressed 1 15 oz. can chicken broth

1 15.5 oz. can cannellini beans, rinsed and drained 1/8 tsp crushed red pepper flakes 2 tbsp grated Parmesan cheese

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

Heat a large skillet on medium-high heat and cook the bacon for about 7-8 minutes. With a slotted spoon, transfer the bacon into a bowl, reserving the drippings in the skillet. Heat the olive oil with the drippings and cook the escarole for about 3-4 minutes. Stir in the garlic and cook for about 1 minute. Add the chicken broth, beans and red pepper flakes and simmer for about 5-7 minutes. Divide the beans mixture into the bowls and serve with a topping of the crumbled bacon and Parmesan cheese.

Friday’s Lunch

85

OLD WORLD

Soup

Prep Time: 15 mins Total Time: 1 hr 25 mins Servings per Recipe: 6 Calories 271 kcal Fat 8g Carbohydrates 37.9g Protein 10.7 g Cholesterol < 1 mg Sodium < 1732 mg

Ingredients 3 tbsp olive oil 1 onion, diced 6 C. water 6 cubes chicken bouillon 3 15 oz. cans cannellini beans, drained and rinsed

1 16 oz. can diced tomatoes salt and pepper to taste 1 lb. torn escarole 6 cloves garlic, minced

Directions 1. In a large pan, heat the oil on medium heat and sauté the onion for about 5 minutes. 2. Add the water, chicken bouillon, cannellini beans, diced tomatoes, salt and pepper and bring to a boil on high heat. 3. Reduce the heat to medium-low and simmer for about 30 minutes. 4. Stir in the torn escarole and simmer for about 30 minutes. 5. Add the garlic and cook for about 5-10 minutes.

86

Old World Soup

Ethiopian Curry

Prep Time: 25 mins Total Time: 2 hrs 5 mins Servings per Recipe: 4 Calories 226 kcal Fat 8.9 g Carbohydrates 33.6g Protein 6.7 g Cholesterol 0 mg Sodium 502 mg

Ingredients 2 tbsp olive oil 1/2 onion, diced 2 cloves garlic, minced 1 tbsp ground cumin 2 tbsp curry powder 1 (15 oz.) can garbanzo beans (chickpeas), undrained 1/2 red bell pepper, diced

1/2 turnip, peeled and diced 1 C. corn kernels 1/2 (15 oz.) can tomato sauce 1 pinch crushed red pepper flakes 1 pinch salt 1 pinch cracked black pepper

Directions 1. In a large pan, heat the olive oil on medium heat and sauté the onion, garlic, cumin and curry powder for about 5 minutes. 2. Add the garbanzo beans, red bell pepper, turnip, corn, tomato sauce, red pepper flakes, salt and black pepper and bring to a boil on medium-high heat. 3. Reduce the heat to medium-low and simmer, covered for about 1 1/2-2 hours.

Ethiopian Curry

87

A VEGETARIAN'S

Dream

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 4 Calories 253 kcal Fat 8.8 g Carbohydrates 38.4g Protein 8.8 g Cholesterol 0 mg Sodium 511 mg

Ingredients 2 tbsp olive oil 1 tsp cumin seeds 3 whole cloves 1 white onion, halved and thinly sliced 3 oz. tomato paste 2 tbsp curry powder 1 tbsp all-purpose flour 1 tbsp ground turmeric 1 tsp garlic powder 1 tsp ground ginger 1 tsp dried basil

1 pinch ground allspice 1 pinch salt 3 C. warm water 1 (15 oz.) can garbanzo beans, drained 1/3 red bell pepper, chopped 2 C. fresh green beans, trimmed 1 C. frozen peas 1 tsp rice wine vinegar salt and ground black pepper to taste

Directions 1. In a large pan, heat the oil on medium-high heat and sauté the cumin seeds and cloves for about 30 seconds. 2. Discard the cloves. 3. Add the onion to the pot and sauté for about 5 minutes. 4. In a bowl, mix together the tomato paste, curry powder, flour, turmeric, garlic powder, ginger, basil, allspice and salt. 5. Stir in 1 C. of the warm water. 6. Stir in the tomato mixture and additional water and cook till a sauce like mixture forms. 7. Add the garbanzo beans and bell pepper and stir to combine. 8. Reduce the heat and simmer for about 5 minutes. 9. Stir in the green beans, peas, rice wine vinegar, salt and black pepper and simmer for about 20-25 minutes, stirring occasionally. 90

A Vegetarian's Dream

Kidney Beans,

Lentils, and Garbanzo Curry

Prep Time: 15 mins Total Time: 1 hr 25 mins Servings per Recipe: 8 Calories 208 kcal Fat 4.7 g Carbohydrates 35.9g Protein 8.7 g Cholesterol 0 mg Sodium 298 mg

Ingredients 2 tbsp olive oil 1 large white onion, chopped 1/2 C. dry lentils 2 cloves garlic, minced 3 tbsp curry powder 1 tsp ground cumin 1 pinch cayenne pepper 1 (28 oz.) can crushed tomatoes

1 (15 oz.) can garbanzo beans, drained and rinsed 1 (8 oz.) can kidney beans, drained and rinsed 1/2 C. raisins salt and pepper to taste

Directions 1. In a large pan, heat the oil on medium heat and sauté the onion till tender. 2. Stir in the lentils, garlic, curry powder, cumin and cayenne pepper and cook for about 2 minutes. 3. Stir in the tomatoes, garbanzo beans, kidney beans, raisins, salt and pepper. 4. Reduce the heat to low and simmer for about 1 hour, stirring occasionally.

Kidney Beans, Lentils, and Garbanzo Curry

91

VIETNAMESE

Curry

Prep Time: 30 mins Total Time: 2 hrs Servings per Recipe: 8 Calories 479 kcal Fat 26.5 g Carbohydrates 51.4g Protein 16.4 g Cholesterol 0 mg Sodium 271 mg

Ingredients 2 tbsp vegetable oil 1 onion, coarsely chopped 2 shallots, thinly sliced 2 cloves garlic, chopped 2 inch piece fresh ginger root, thinly sliced 1 stalk lemon grass, cut into 2 inch pieces 4 tbsp curry powder 1 green bell pepper, coarsely chopped 2 carrots, peeled and diagonally sliced 8 mushrooms, sliced 1 lb. fried tofu, cut into bite-size pieces

4 C. vegetable broth 4 C. water 2 tbsp vegetarian fish sauce 2 tsp red pepper flakes 1 bay leaf 2 kaffir lime leaves 8 small potatoes, quartered 1 (14 oz.) can coconut milk 2 C. fresh bean sprouts, for garnish 8 sprigs fresh chopped cilantro, for garnish

Directions 1. In a large pan, heat the oil on medium heat and sauté the onion and shallots till tender. 2. Stir in the garlic, ginger, lemon grass and curry powder and cook for about 5 minutes. 3. Stir in the green pepper, carrots, mushrooms, tofu, vegetable stock, water, fish sauce and red pepper flakes and bring to a boil. 4. Stir in the potatoes and coconut milk and bring to a boil. 5. Reduce the heat and simmer for about 40-60 minutes. 6. Serve with a garnishing of the bean sprouts and cilantro.

92

Vietnamese Curry

Crock Pot Curry

Prep Time: 20 mins Total Time: 4 hrs 20 mins Servings per Recipe: 8 Calories 370 kcal Fat 18.3 g Carbohydrates 48.8g Protein 8.2 g Cholesterol 0 mg Sodium 373 mg

Ingredients 5 russet potatoes, peeled and cut into 1-inch cubes 1/4 C. curry powder 2 tbsp flour 1 tbsp chili powder 1/2 tsp red pepper flakes 1/2 tsp cayenne pepper 1 large green bell pepper, cut into strips 1 large red bell pepper, cut into strips 1 (1 oz.) package dry onion soup mix

(such as Lipton(R)) 1 (14 oz.) can unsweetened coconut cream water, as needed 1 1/2 C. matchstick-cut carrots 1 C. green peas 1/4 C. chopped fresh cilantro

Directions 1. In a small bowl, mix together the curry powder, flour, chili powder, red pepper flakes and cayenne pepper. 2. In the bottom of a slow cooker, place the potatoes and top with the curry powder mixture. 3. Add the red bell pepper, green bell pepper, onion soup mix and coconut cream and stir to combine. 4. Set the slow cooker on Low and cook, covered for about 3-4 hours. 5. Stir in the carrots and cook for about 30 minutes. 6. Stir in the peas and cook for about 30 minutes. 7. Serve with a garnishing of the cilantro.

Crock Pot Curry

93

AMERICAN

Yukon Curry

Prep Time: 20 mins Total Time: 1 hr 5 mins Servings per Recipe: 6 Calories 203 kcal Fat 8.9 g Carbohydrates 29.3g Protein 4.1 g Cholesterol 0 mg Sodium 485 mg

Ingredients 3 tbsp olive oil 1 tbsp curry powder 1/2 tsp cumin seeds 1 eggplant, cubed 3 jalapeno peppers, seeded and minced 4 Yukon Gold potatoes, cubed

3 tomatoes, diced 1/2 tsp salt 1/2 tsp chili powder 1/2 tsp ground turmeric 1/4 C. chopped fresh cilantro

Directions 1. In a Dutch oven, mix together the oil, curry powder and cumin on medium heat and cook till aromatic. 2. Stir in the eggplant, jalapeño peppers, potatoes, tomatoes, salt, chili powder and turmeric and cook, covered for about 30-45 minutes. 3. Serve with a sprinkling of the cilantro.

96

American Yukon Curry

Asian Inspired

Curried Coleslaw

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 12 Calories 313 kcal Fat 25.1 g Carbohydrates 18.3g Protein 7.7 g Cholesterol 15 mg Sodium 279 mg

Ingredients 1 head cabbage, cored and shredded 2 bunches green onions, chopped 1 (16 oz.) package frozen green peas 1 C. dry roasted peanuts 1 C. sour cream 1 C. mayonnaise

1/4 C. white vinegar 2 tbsp curry powder 1/2 tsp ground ginger 1 tsp ground cayenne pepper

Directions 1. In a large bowl, mix together the cabbage, green onions, peas, and peanuts. 2. In another bowl, add the sour cream, mayonnaise, vinegar, curry powder, ginger and cayenne pepper and beat till well combined. 3. Place the dressing over the salad and toss to coat well. 4. Refrigerate, covered before serving.

Asian Inspired Curried Coleslaw

97

HYDERABADI

Inspired Curry

Prep Time: 10 mins Total Time: 35 mins Servings per Recipe: 4 Calories 371 kcal Fat 19.2 g Carbohydrates 46.6g Protein 7.6 g Cholesterol 31 mg Sodium 256 mg

Ingredients 1/4 C. butter 2 tbsp olive oil 1/2 large onion, finely chopped 2 large carrots, sliced 2 tbsp curry powder 1/2 tsp ground turmeric

salt and ground black pepper to taste 1 pinch red pepper flakes 1 head cauliflower, broken into small florets 2 large potatoes, peeled and cubed

Directions 1. In a large skillet, heat the oil and butter on medium heat and cook the onion and carrots till tender. 2. Stir in the curry powder, turmeric, salt, pepper and red pepper flakes. 3. Add the cauliflower and potatoes and stir to combine well. 4. Reduce heat to medium-low and simmer, covered for about 20 minutes, stirring occasionally.

98

Hyderabadi Inspired Curry

Madras Style

Veggie Curry

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 4 Calories 396 kcal Fat 11.3 g Carbohydrates 64.7g Protein 11.3 g Cholesterol 28 mg Sodium 677 mg

Ingredients 3 tbsp ghee 1 tsp cumin seeds 1 tsp turmeric 1 tsp ground coriander 1 tsp salt 1/2 tsp mustard seed 1/2 tsp ground cayenne pepper

6 medium potatoes, peeled and diced 2 C. water 1 C. yogurt 2/3 C. frozen green peas

Directions 1. In a skillet, melt the ghee on medium heat and stir in the cumin, turmeric, coriander, salt, mustard seed and cayenne pepper. 2. Stir in the potatoes and cook for about 10 minutes, stirring occasionally. 3. Stir in the water. 4. Reduce the heat to low and simmer for about 30 minutes. 5. Stir in the yogurt and peas and cook till heated completely.

Madras Style Veggie Curry

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