Healthy Recipes: A Healthy Cookbook with Delicious and Healthy Recipes [2 ed.]

Table of contents :
Table of Contents
Elegant Zucchini
Mediterranean Shrimp with Dijon Vinaigrette
Spiralizer Italian Slaw
Artisanal Salsa of Basil and Artichoke
Rustic Bruschetta
Middle Eastern Hummus of Cannellini and Artichoke
French Inspired Artichokes
Country Style Carrot Artichoke and Mushroom Soup
Roasted Mediterranean Artichokes
Grilled Artichokes 101
Wednesday’s Chicken Breast Dinner
Homemade Artichokes
Stuffed Shrooms for June
Texas Ranch Bean Dip
Balsamic Cider Bean Dip
Picante Bean Dip
Summer Rice and bean Dip
Saint Anne’s Festival Bean Dip
Northern Light Bean Dip
Backroad Bean Dip
Bush Bean Dip
Mexican Hot Bean Dip
Arabian Dream Bean Dip
Creamy Mushrooms with Shrimp
Greens, Corn, Black Beans, and Olive Brown Rice
Cashews, Chickpeas, and Mushroom Brown Rice
Instant Lemon and Parsley Brown Rice
Buttery and Baked Brown Rice
Pepper, Balsamic, Dijon, and Raisins Brown Rice
Peppers, Onions, and Cheddar Brown Rice
Brown Rice Risotto I
Easy Latin Style Rice
How to Bake Brussels Sprouts
Pre-Colonial Brussels Sprouts
Wednesday Luncheon Brussels Sprout
Maryam’s Brussels Sprouts
Loveable Brussels Sprouts
French Reverie Style Sprouts
Restaurant Pizza
Gourmet Brussels Sprouts
Nutty Sprouts
Oriental Brussels Sprouts
Radish Ceviche
Margarita’s Ceviche
Spanish American Inspired Ceviche
Southern California Style Ceviche
How to Make Classical Ceviche
Sao Paulo Style Ceviche
Siesta Ceviche
London Afternoon Ceviche
Sunday Brunch Ceviche
Alfalfa Cucumber Lunch
Aunty’ s Cucumber Slaw
North Carolina Slaw
Skinny Girl Lunch Box Cucumbers
Simple Mediterranean Escarole
Escarole Lunch Box Salad
North Carolina Slaw Northern French Style Chicken
Mixed Italian Greens Salad
Oven Baked Chicken with Escarole
Cannellini Penne
La Minestra
La Espinacas Soupa
Elegant Thai Tofu Curry
Western Moroccan Curry
Squash, Eggplant, and Tomato Curry from Brazil
Aromatic Kenyan Curry
Cauliflower, Pumpkin, and Lentil Curry
Peas, Zucchini, and Cabbage Curry
Microwave Carrot Curry
Odia Veggie Curry
Caribbean Country Curry

Citation preview

Healthy Recipes A Healthy Cookbook with Delicious and Healthy Recipes

By BookSumo Press All rights reserved

Published by http://www.booksumo.com

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Table of Contents Elegant Zucchini 9 Mediterranean Shrimp with Dijon Vinaigrette 12 Spiralizer Italian Slaw 13 Artisanal Salsa of Basil and Artichoke 14 Rustic Bruschetta 15 Middle Eastern Hummus of Cannellini and Artichoke 16 French Inspired Artichokes 17 Country Style Carrot Artichoke and Mushroom Soup 18 Roasted Mediterranean Artichokes 19 Grilled Artichokes 101 22 Wednesday’s Chicken Breast Dinner 23 Homemade Artichokes 24 Stuffed Shrooms for June 25 Texas Ranch Bean Dip 26 Balsamic Cider Bean Dip 27 Picante Bean Dip 28

Summer Rice and bean Dip 29 Saint Anne’s Festival Bean Dip 32 Northern Light Bean Dip 33 Backroad Bean Dip 34 Bush Bean Dip 35 Mexican Hot Bean Dip 36 Arabian Dream Bean Dip 37 Creamy Mushrooms with Shrimp 38 Greens, Corn, Black Beans, and Olive Brown Rice 39 Cashews, Chickpeas, and Mushroom Brown Rice 42 Instant Lemon and Parsley Brown Rice 43 Buttery and Baked Brown Rice 44 Pepper, Balsamic, Dijon, and Raisins Brown Rice 45 Peppers, Onions, and Cheddar Brown Rice 46 Brown Rice Risotto I 47 Easy Latin Style Rice 48 How to Bake Brussels Sprouts 49

Pre-Colonial Brussels Sprouts 52 Wednesday Luncheon Brussels Sprout 53 Maryam’s Brussels Sprouts 54 Loveable Brussels Sprouts 55 French Reverie Style Sprouts 56 Restaurant Pizza 57 Gourmet Brussels Sprouts 58 Nutty Sprouts 59 Oriental Brussels Sprouts 62 Radish Ceviche 63 Margarita’s Ceviche 64 Spanish American Inspired Ceviche 65 Southern California Style Ceviche 66 How to Make Classical Ceviche 67 Sao Paulo Style Ceviche 69 Siesta Ceviche 72 London Afternoon Ceviche 73

Sunday Brunch Ceviche 74 Alfalfa Cucumber Lunch 75 Aunty’ s Cucumber Slaw 76 North Carolina Slaw 77 Skinny Girl Lunch Box Cucumbers 78 Simple Mediterranean Escarole 79 Escarole Lunch Box Salad 82 North Carolina Slaw Northern French Style Chicken 83 Mixed Italian Greens Salad 84 Oven Baked Chicken with Escarole 85 Cannellini Penne 86 La Minestra 87 La Espinacas Soupa 88 Elegant Thai Tofu Curry 89 Western Moroccan Curry 92 Squash, Eggplant, and Tomato Curry from Brazil 93 Aromatic Kenyan Curry 94

Cauliflower, Pumpkin, and Lentil Curry 95 Peas, Zucchini, and Cabbage Curry 96 Microwave Carrot Curry 97 Odia Veggie Curry 98 Caribbean Country Curry 99

Elegant

Zucchini

Prep Time: 20 mins Total Time: 25 mins Servings per Recipe: 32 Calories 24 kcal Fat 2.2 g Carbohydrates 1.2g Protein < 0.4 g Cholesterol < 0 mg Sodium 39 mg

Ingredients 1/4 C. olive oil 3 large zucchini, spiralized into thin noodles 2 cloves garlic, minced 2 C. fresh mint leaves, finely diced

1/3 C. distilled white vinegar 1/2 tsp salt ground black pepper to taste 1 tbsp olive oil, for drizzling

Directions 1. Stir fry your garlic and zucchini in 1/4 C. of olive oil for 5 mins. 2. Place remove everything from the pan and place it all in a bowl. Add in: the rest of the olive oil, vinegar, pepper, salt, and mint. 3. Toss the contents then place a covering of plastic on the bowl and put everything in fridge until chilled. 4. Enjoy.

Elegant Zucchini

9

MEDITERRANEAN

Shrimp with Dijon Vinaigrette

Prep Time: 35 mins Total Time: 1 hr 22 mins Servings per Recipe: 6 Calories 802 kcal Fat 45.7 g Carbohydrates 65.8g Protein 33.6 g Cholesterol 185 mg Sodium 3398 mg

Ingredients

Directions

Dressing: 1/4 C. rice wine vinegar 2 tbsps Dijon mustard 1 large clove garlic, minced Big pinch of salt Black pepper, to taste 2/3 C. extra-virgin olive oil Salad: 2 medium zucchini, spiralized into thin noodles 1 medium yellow pepper, halved lengthwise, seeded 2 tbsps olive oil Ground black pepper and salt, to taste 1 gallon water 2 tbsps salt 1 lb medium pasta shells 1 lb cooked shrimp, halved lengthwise 8 oz. cherry tomatoes, halved 3/4 C. coarsely diced, pitted Kalamata olives 1 C. crumbled feta cheese 1/2 small red onion, cut into small dice 2 tsps dried oregano

1. Get a mason jar and add the following to it: pepper, rice vinegar, salt, mustard, and garlic. 2. Place the lid on the jar and shake the mix. 3. Now heat your broiler and place the oven rack to the upmost level. 4. Get a bowl, combine: pepper, zucchini, salt, and 2 tbsps of olive oil. 5. Stir the veggies to evenly coat them then layer everything on a cookie sheet and place the veggies under the broiler. 6. Cook everything for 9 mins and flip them after 4 mins of broiling. 7. Now boil your pasta in salt and water for 9 mins then remove all the liquid and let the noodles cool. 8. Get a 2nd bowl, combine: pasta, veggies and the rest of the ingredients except the vinaigrette. 9. Toss the mix then add the dressing and toss everything again. 10. Enjoy.

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Mediterranean Shrimp with Dijon Vinaigrette

Spiralizer

Italian Slaw

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 69 kcal Fat 4.6 g Carbohydrates 6.7g Protein 1.8 g Cholesterol 0 mg Sodium 201 mg

Ingredients 1 tsp olive oil 2 medium zucchini, spiralized into thick noodles 1/2 medium onion, finely diced

3 tbsps Italian salad dressing 1 bunch diced fresh parsley

Directions 1. Stir fry your onions and zucchini until everything is soft then add in the parsley and dressing. 2. Stir fry the mix for 2 more mins. 3. Enjoy.

Spiralizer Italian Slaw

13

ARTISANAL

Salsa of Basil and Artichoke

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 5 Calories 52 kcal Fat 2.8 g Carbohydrates 6.8g Protein 1.9 g Cholesterol 0 mg Sodium 278 mg

Ingredients 1 (6.5 oz.) jar marinated artichoke hearts, drained and chopped 3 roma (plum) tomatoes, chopped 2 tbsp chopped red onion 1/4 C. chopped black olives

1 tbsp chopped garlic 2 tbsp chopped fresh basil salt and pepper to taste

Directions 1. In a bowl, mix together the artichoke hearts, tomatoes, onion, olives, garlic, salt and pepper. 2. Serve chilled or at room temperature with a topping of the tortilla chips.

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Artisanal Salsa of Basil and Artichoke

Rustic

Bruschetta

Prep Time: 18 mins Total Time: 20 mins Servings per Recipe: 8 Calories 278 kcal Fat 11.1 g Carbohydrates 35.7g Protein 10 g Cholesterol 11 mg Sodium 593 mg

Ingredients 1 (6.5 oz.) jar marinated artichoke hearts, drained and chopped 1/2 C. grated Romano cheese 1/3 C. finely chopped red onion

5 tbsp mayonnaise 1 French baguette, cut into 1/3 inch thick slices

Directions 1. Set the broiler of your oven. 2. In a bowl, mix together the marinated artichoke hearts, Romano cheese, red onion and mayonnaise. 3. Spread the artichoke heart mixture over the French baguette slices evenly. 4. Place the bread slices onto a large baking sheet in a single layer. 5. Cook under the broiler for about 2 minutes.

Rustic Bruschetta

15

MIDDLE EASTERN

Hummus of Cannellini and Artichoke

Prep Time: 15 mins Total Time: 20 mins Servings per Recipe: 12 Calories 92 kcal Fat 2.1 g Carbohydrates 14.3g Protein 4.3 g Cholesterol 0 mg Sodium 459 mg

Ingredients 3 cloves garlic, chopped 2 tbsp chopped fresh basil 2 tbsp lemon juice 2 (15 oz.) cans cannellini beans, drained (reserve juice) 1 tbsp olive oil 1 tbsp water 1 tbsp tahini

1/2 tsp salt 1/2 tsp ground cumin 1 (15 oz.) can artichoke hearts, drained and quartered

Directions 1. Set your oven to 350 degrees F before doing anything else. 2. Cook the chopped garlic in the oven for about 5-7 minutes. 3. In a food processor, add the baked garlic, basil and lemon juice and pulse till the basil leaves are minced. 4. Add the cannellini beans, olive oil, water, tahini, salt and cumin in the food processor and process and pulse till the hummus is smooth. 5. Add the artichoke hearts and pulse till smooth

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Middle Eastern Hummus of Cannellini and Artichoke

French Inspired Artichokes

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 360 kcal Fat 27.6 g Carbohydrates 21g Protein 6.9 g Cholesterol 80 mg Sodium 611 mg

Ingredients 1/2 C. all-purpose flour 1 egg 1 (14 oz.) can artichoke hearts, drained and halved 1/4 C. vegetable oil 1/4 C. butter

1 lemon, juiced 3 tbsp Parmesan cheese 1/4 C. dry sherry salt and ground black pepper to taste 1 tbsp chopped fresh parsley

Directions 1. 2. 3. 4.

In a shallow dish, place the flour. In another shallow dish, beat the egg. Coat the artichoke hearts with the flour and then dip in the egg. In a skillet, heat the vegetable oil on medium heat and stir fry the artichoke for about 5 minutes. 5. Transfer the cooked artichoke hearts into a bowl. 6. Remove the oil from the skillet and with a paper towel, wipe clean the skillet. 7. In the same skillet, melt the butter on medium heat. 8. Add the lemon juice, artichoke hearts, Parmesan cheese, sherry, salt and pepper and stir to combine. 9. With a slotted spoon, transfer the artichoke hearts into a serving dish. 10. Boil the sauce for about 2-3 minutes. 11. Place the sauce over the artichoke hearts and serve with a garnishing of the parsley.

French Inspired Artichokes

17

COUNTRY STYLE

Carrot Artichoke and Mushroom Soup

Prep Time: 25 mins Total Time: 1 hr 15 mins Servings per Recipe: 8 Calories 226 kcal Fat 16.9 g Carbohydrates 15.8g Protein 4.7 g Cholesterol 56 mg Sodium 756 mg

Ingredients 1/4 C. butter 1/2 C. chopped carrots 1/2 C. chopped celery 1/2 C. chopped onion 1/2 C. sliced fresh mushrooms 1/4 C. all-purpose flour 2 C. chicken broth 3 (14 oz.) cans artichoke hearts, drained and cut into fourths 1 bay leaf 1/2 tsp salt 1/2 tsp ground black pepper

1/4 tsp dried thyme leaves 1/4 tsp dried oregano 1/4 tsp dried sage 1 dash paprika 1 C. whipping cream

Directions 1. In a large pan, melt the butter on medium heat and cook the carrots, celery, onion and mushrooms for about 5 minutes. 2. Add the flour and cook for about 10 minutes, stirring occasionally. 3. Stir in the chicken broth, artichoke hearts, bay leaf, salt, pepper, thyme leaves, oregano leaves, sage and paprika and bring to a boil. 4. Reduce the heat and simmer for about 30 minutes. 5. In a bowl, add the whipping cream and beat on medium-high speed till frothy. 6. Fold the whipped cream into the soup and cook till heated completely. 7. Discard the bay leaf. 8. In a blender, add the soup in batches and pulse till smooth. 9. Transfer the soup into a clean pan.

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Country Style Carrot Artichoke and Mushroom Soup

Roasted

Mediterranean Artichokes

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 6 Calories 198 kcal Fat 11.8 g Carbohydrates 17g Protein 6.9 g Cholesterol 6 mg Sodium 733 mg

Ingredients 1 serving cooking spray 1/2 C. Italian-seasoned bread crumbs 1/2 C. grated Parmesan cheese 1/4 C. chopped fresh parsley 1/4 C. extra-virgin olive oil 1/4 C. lemon juice

2 tsp lemon zest 2 cloves garlic, minced 2 (14 oz.) cans artichoke hearts, rinsed and drained

Directions 1. Set your oven to 375 degrees F before doing anything else and grease a baking dish with the cooking spray. 2. In a bowl, add the bread crumbs, Parmesan cheese and parsley and mix till well combined. 3. In another bowl, add the olive oil, lemon juice, lemon zest, and garlic and mix till well combined. 4. In the bottom of prepared baking dish, place the artichoke hearts evenly. 5. Place the olive oil mixture over the artichokes and stir to combine. 6. Top with the bread crumb mixture evenly. 7. Cook in the oven for about 15-20 minutes.

Roasted Mediterranean Artichokes

19

GRILLED

Artichokes 101

Prep Time: 30 mins Total Time: 1 hr 20 mins Servings per Recipe: 4 Calories 254 kcal Fat 23.2 g Carbohydrates 11.5g Protein 3.4 g Cholesterol 61 mg Sodium 823 mg

Ingredients 2 artichokes, halved and choke scraped out 1 tsp salt 1 tsp ground black pepper 2 cloves garlic, chopped

1 shallot, chopped 1/2 C. butter

Directions 1. Set your outdoor grill for low heat and lightly, grease the grill grate. 2. In a large pan of boiling water, add the artichokes, salt, pepper, 1/2 of the garlic and 1/2 of the shallot and bring to a boil. 3. Boil for about 30 minutes. 4. Drain well and keep aside. 5. In a small pan, melt the butter on medium heat and sauté the remaining garlic and shallot till fragrant. 6. Remove from the heat and coat the artichoke halves with the butter mixture evenly. 7. Cook the artichokes on the grill for about 5-10 minutes, coating with the butter mixture occasionally. 8. Serve with the remaining butter as a dipping sauce.

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Grilled Artichokes 101

Wednesday’s

Chicken Breast Dinner

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 548 kcal Fat 39.9 g Carbohydrates 13.4g Protein 34.4 g Cholesterol 96 mg Sodium 1225 mg

Ingredients 1 (15 oz.) can artichoke hearts, drained and chopped 3/4 C. grated Parmesan cheese 3/4 C. mayonnaise

1 pinch garlic pepper 4 skinless, boneless chicken breast halves

Directions 1. Set your oven to 375 degrees F before doing anything else and grease a baking dish. 2. In a bowl, add the artichoke hearts, Parmesan cheese, mayonnaise and garlic pepper and mix till well combined. 3. Arrange the chicken into the prepared baking dish and top with the artichoke mixture evenly. 4. Cook in the oven for about 30 minutes.

Wednesday’s Chicken Breast Dinner

23

HOMEMADE

Artichokes

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 2 Calories 195 kcal Fat 13.6 g Carbohydrates 15g Protein 4.7 g Cholesterol 0 mg Sodium 1892 mg

Ingredients 1 lemon, juiced 2 tbsp extra-virgin olive oil 1 tsp salt 1 tsp ground black pepper 1 tsp Italian seasoning

2 cloves garlic, chopped (optional) 1 (14 oz.) can quartered artichoke hearts, drained

Directions 1. In a sealable plastic container, add the lemon juice, extra-virgin olive oil, salt, black pepper, Italian seasoning and garlic and shake well to mix the ingredients. 2. Add the artichoke hearts and reseal the lid and shake the container till the artichoke hearts are completely coated.

24

Homemade Artichokes

Stuffed Shrooms for June

Prep Time: 20 mins Total Time: 45 mins Servings per Recipe: 12 Calories 156 kcal Fat 12.7 g Carbohydrates 6.3g Protein 6.3 g Cholesterol 30 mg Sodium 374 mg

Ingredients 1 tbsp olive oil 1 onion, chopped 24 mushrooms, stems removed and chopped salt and ground black pepper to taste 1 (12 oz.) jar marinated artichoke hearts, drained and chopped

1 (8 oz.) package cream cheese, softened 2 tbsp sour cream 1 C. shredded Italian cheese blend 2 tbsp grated Parmesan cheese 1/2 tsp garlic salt

Directions 1. Set your oven to 350 degrees F before doing anything else and lightly, grease a baking sheet. 2. In a skillet, heat the olive oil on medium heat and sauté the onions and mushroom stems for about 5 minutes. 3. Season with the salt and pepper and transfer the mixture into a large bowl. 4. Add the artichoke hearts, cream cheese, sour cream, Italian cheese blend, Parmesan cheese, salt, pepper and garlic salt and mix till well combined. 5. Stuff the mushroom caps with the artichoke mixture and place the stuffed mushrooms onto the prepared baking sheet. 6. Cook in the oven for about 20 minutes.

Stuffed Shrooms for June

25

TEXAS

Ranch Bean Dip

Prep Time: 2 mins Total Time: 12 mins Servings per Recipe: 8 Calories 237 kcal Fat 16.1 g Carbohydrates 12g Protein 11 g Cholesterol 47 mg Sodium 603 mg

Ingredients 1 (16 oz.) can refried beans 2 C. shredded Cheddar cheese 1 (1 oz.) package ranch dressing mix

1 C. sour cream

Directions 1. Take a cooking pan 2. Add: beans, cheese, ranch dressing mix, and sour cream 3. Cook until everything is well mixed

26

Texas Ranch Bean Dip

Balsamic

Cider Bean Dip

Prep Time: 5 mins Total Time: 5 mins Servings per Recipe: 6 Calories 72 kcal Fat 0.2 g Carbohydrates 13.5g Protein 4.5 g Cholesterol 0 mg Sodium 518 mg

Ingredients 1 (15.5 oz.) can black beans, rinsed and drained 2 1/2 tsps balsamic vinegar 1 1/2 tbsps ketchup 1/2 tsp apple cider vinegar

1/2 tsp salt 1/4 tsp onion powder 1/4 tsp chili powder

Directions 1. Add together: black beans, balsamic vinegar, ketchup, apple cider vinegar, salt, onion powder, and chili powder 2. Put the mixture in a food mixer and process until smooth 3. Serve at standard temperature

Balsamic Cider Bean Dip

27

PICANTE

Bean Dip

Prep Time: 40 mins Total Time: 50 mins Servings per Recipe: 8 Calories 56 kcal Fat 4g Carbohydrates 4.7g Protein 0.8 g Cholesterol 7 mg Sodium 1237 mg

Ingredients 1 (15 oz.) can black beans 1/2 C. fat-free creamy salad dressing (i.e.: Fat Free Miracle Whip TM) 1/2 C. reduced fat sour cream 1 (4 oz.) can chopped green chili peppers 2 tbsps chopped fresh cilantro 1 tsp chili powder

1/2 tsp garlic powder 1 dash hot pepper sauce, or to taste 1 tbsp olive oil 1 tbsp salt 1/4 C. picante sauce

Directions 1. Before doing anything, set the oven to 355 degree F (180 degrees C) 2. Put the beans in a dish and lb salad dressing, sour cream, green chilies, cilantro, chili powder, garlic powder and hot pepper sauce 3. Pulse in a blender 4. Chill for about 33 minutes 5. Add your: tortilla chips sprinkle the tortillas with olive oil and season with salt 6. Cook in the oven until they are crunchy

28

Picante Bean Dip

Summer

Rice and bean Dip

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 60 Calories 55 kcal Fat 3.9 g Carbohydrates 3.2g Protein 2.1 g Cholesterol 12 mg Sodium 151 mg

Ingredients 3 C. water 1 (8 oz.) package ZATARAINS(R) Red Beans and Rice 1 C. salsa 2 tbsps chopped jalapeno peppers

2 (8 oz.) packages cream cheese, softened 2 C. shredded Cheddar cheese

Directions 1. 2. 3. 4. 5.

Cook the rice according to the given instructions. Put in 3 parts water and not 3 1/4 Put aside some of the cheese to be used when serving (optional) Mix all ingredients with rice and process in a blender until the mixture is consistent Store in a food warmer

Summer Rice and bean Dip

29

SAINT ANNE’S

Festival Bean Dip

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 16 Calories 50 kcal Fat 1.7 g Carbohydrates 5.9g Protein 2.7 g Cholesterol 3 mg Sodium 149 mg

Ingredients 1 (15 oz.) can black beans, rinsed and drained 1 tsp vegetable oil 1/2 C. chopped onion 2 cloves garlic, minced 1/2 C. fresh corn kernels 3/4 C. chopped tomatoes 1/2 C. mild picante sauce

1 tsp ground cumin 1 tsp chili powder 1/2 C. shredded Monterey Jack cheese 1/4 C. chopped fresh cilantro 1 tbsp fresh lime juice

Directions 1. Pound the beans in a dish but let it remain a bit lumpy 2. Heat oil in a skillet and cook the onion and garlic in low heat for about 5 minutes 3. Add in: beans, corn, tomato, picante sauce, cumin, and chili powder and allow to simmer for another 6 minutes 4. It should be thick 5. Switch of the heat 6. Add: cheese, cilantro and lime juice 7. Mix until the cheese mellows

32

Saint Anne’s Festival Bean Dip

Northern Light Bean Dip

Prep Time: 10 mins Total Time: 2 hrs 10 mins Servings per Recipe: 8 Calories 56 kcal Fat 2.9 g Carbohydrates 5.7g Protein 2.5 g Cholesterol 0 mg Sodium 41 mg

Ingredients 2 tbsps pine nuts 2 tsps chopped fresh basil 1 tsp chopped fresh oregano 1 C. cooked Great Northern beans 2 cloves garlic, cut in half 1 tsp lime juice

1 roma (plum) tomato, roughly chopped sea salt to taste black pepper to taste 1 tbsp olive oil

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

In a food mixer: pine nuts, basil, and oregano Process the nuts till the chunks become finer Add: Beans and Garlic Blend until it becomes consistent Add: lime juice, tomato, salt and pepper till everything is well mixed Before switching off the mixture, sprinkle the olive oil In case you want a lighter mixture add a little water Keep in the refrigerator for at least 120 minutes

Northern Light Bean Dip

33

BACKROAD

Bean Dip

Prep Time: 10 mins Total Time: 2 hrs 10 mins Servings per Recipe: 12 Calories 121 kcal Fat 8.9 g Carbohydrates 7.3g Protein 3.7 g Cholesterol 21 mg Sodium 240 mg

Ingredients 1 (15 oz.) can black beans, rinsed and drained 1 small onion, finely chopped 1 clove garlic, finely chopped 2 tbsps vegetable oil 2 tbsps lime juice 1/4 tsp salt 1/4 tsp red pepper flakes

1/4 tsp ground cumin 1/8 tsp ground black pepper 1 (8 oz.) package cream cheese, softened

Directions 1. Mix: beans, onion, garlic, oil, lime juice, salt, red pepper flakes, cumin, and black pepper in a dish 2. Cover with cling film and place in the refrigerator for about 120 minutes 3. Take a serving dish and place a layer of cheese 4. Pour the rest of the mixture on top

34

Backroad Bean Dip

Bush

Bean Dip

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 8 Calories 113 kcal Fat 7.4 g Carbohydrates 9.7g Protein 2.2 g Cholesterol 0 mg Sodium 146 mg

Ingredients 1 (15 oz.) can cannellini beans, drained and rinsed 8 sun-dried tomatoes packed in oil, drained 1/4 C. olive oil 2 tbsps red wine vinegar 1 tbsp lime juice

1 tbsp chopped fresh rosemary 2 cloves garlic, chopped 1 tsp chili-garlic sauce (such as sriracha) 1 tsp honey 1 tsp water, or as needed (optional)

Directions 1. In a blender: cannellini beans, sun-dried tomatoes, olive oil, red wine vinegar, lime juice, rosemary, garlic, chili-garlic sauce, and honey 2. Process until all chunks are eliminated 3. While still processing, keep adding water to get a lighter mixture

Bush Bean Dip

35

MEXICAN

Hot Bean Dip

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 12 Calories 165 kcal Fat 10.3 g Carbohydrates 10.1g Protein 8.6 g Cholesterol 25 mg Sodium 1093 mg

Ingredients 1 tbsp olive oil 1 clove garlic, minced 1 onion, chopped 1 (11 oz.) can chopped jalapeno peppers 1 (15 oz.) can black beans with green chilies, drained

1 (10 oz.) can diced tomatoes with green chilies, drained 1 (15 oz.) jar nacho cheese dip

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

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Take a cooking pan and add olive Allow to heat slowly Put in onions and garlic Sauté till the onions soften Add in: jalapenos, black beans, diced tomatoes with green chilies and cheese dip Keep cooking until everything is well combined Serve before it gets cold

Mexican Hot Bean Dip

Arabian

Dream Bean Dip

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 290 kcal Fat 9.3 g Carbohydrates 43.4g Protein 10.7 g Cholesterol 0 mg Sodium 592 mg

Ingredients 2 tsps olive oil 1 onion, chopped 1 (15 oz.) can fava beans, rinsed and drained 1 (15 oz.) can garbanzo beans (chickpeas), rinsed and drained 1 C. water

1/2 (6 oz.) can tomato paste 1/2 C. lemon juice 1 tbsp olive oil 3 cloves garlic, minced 1 tbsp tahini 2 tsps ground cumin

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

Put 2 tsps of olive oil in a sauce pan Sauté the onions until they soften Put in: fava beans, garbanzo beans, and water and allow to Add: tomato paste, lemon juice, 1 tbsp olive oil, the garlic, tahini, and cumin Cook for about 6 minutes then turn off the heat Put everything in a processor Cover the lid with a damp cloth and process to your preferred smoothness

Arabian Dream Bean Dip

37

CREAMY

Mushrooms with Shrimp

Prep Time: 20 mins Total Time: 35 mins Servings per Recipe: 6 Calories 317 kcal Fat 6.3 g Carbohydrates 43g Protein 23.8 g Cholesterol 173 mg Sodium 1136 mg

Ingredients 2 C. instant brown rice 1 3/4 C. water 6 tbsps soy sauce 6 tbsps water 1/4 C. honey 2 tbsps cider vinegar 2 tbsps cornstarch 2 tbsps olive oil 2 cloves garlic, chopped

2 C. broccoli florets 1 C. baby carrots 1 small white onion, chopped 1/2 tsp black pepper 1 C. sliced fresh mushrooms 1 1/2 lbs uncooked medium shrimp, peeled and deveined

Directions 1. Get a bowl, mix: cornstarch, soy sauce, vinegar, honey, and water. 2. For 8 mins, in the microwave, cook your rice in 1 3/4 C. of water. Then stir it. 3. Stir fry your garlic in olive for 1 min then add in: black pepper, broccoli, onions, and carrots. 4. Continue frying for 7 more mins. 5. Then add the mushrooms and cook for 4 more mins. 6. Empty the pan. 7. Add in your cornstarch mix to the pan and cook it for 1.5 mins then add in your shrimp. Cook the shrimp for 4 mins before pouring in the veggies with the shrimp and reheating everything. 8. Serve the rice with the veggies and shrimp. 9. Enjoy.

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Creamy Mushrooms with Shrimp

Greens, Corn,

Black Beans, and Olive Brown Rice

Prep Time: 10 mins Total Time: 2 hrs Servings per Recipe: 24 Calories 87 kcal Fat 1.7 g Carbohydrates 16g Protein 2.6 g Cholesterol 0 mg Sodium 340 mg

Ingredients 1 1/2 C. uncooked brown rice 3 C. water 1 tbsp extra virgin olive oil 1/2 tsp salt 1 (14.5 oz.) can collard greens, drained 1 (15 oz.) can black beans, rinsed and drained 1 (15 oz.) can green peas, rinsed and drained

1 (15.25 oz.) can corn kernels, drained 1 (4 oz.) can chopped green chilies 1 (4 oz.) can sliced black olives 1 (14.5 oz.) can Italian-style tomatoes, undrained and chopped salt and freshly ground black pepper to taste

Directions 1. Boil: .5 tsp of salt, rice, olive oil, and water. 2. Once everything is boiling place a lid on the pan, set the heat to low, and let the contents cook for 17 mins. 3. Then pour everything into a bowl and stir. 4. Place the bowl in the fridge until room temp. 5. Once the rice is room temp add the following to it, then toss: pepper, collard greens, salt, beans, tomatoes, peas, olives, corn, and chilies. 6. Enjoy at room temp or slightly warm.

Greens, Corn, Black Beans, and Olive Brown Rice

39

CASHEWS, CHICKPEAS,

and Mushroom Brown Rice (Pilaf I)

Prep Time: 10 mins Total Time: 1 hr 20 mins Servings per Recipe: 4 Calories 409 kcal Fat 17.1 g Carbohydrates 54g Protein 12.5 g Cholesterol 116 mg Sodium 653 mg

Ingredients 1 1/2 C. water 1/2 tsp salt 3/4 C. uncooked brown rice 3 tbsps butter 1 1/2 C. chopped onion 1 clove garlic, minced 2 carrots, sliced 2 C. fresh sliced mushrooms 1 C. chickpeas

2 eggs, beaten freshly ground black pepper 1/4 C. chopped fresh parsley 1/4 C. chopped cashews

Directions 1. Boil your rice in 1.5 C. of water for 47 mins, in a covered pot over low heat. 2. Halfway through the rice’s cooking time, begin to stir fry your onions in butter until tender then combine in: carrots and garlic and fry for 6 more mins. 3. Add the mushrooms and cook for 11 mins before adding the chickpeas and frying for 2 more mins. 4. Cook your eggs in a pan after the rice is done and then add to them: nuts, parsley, and pepper. 5. Combine the rice with the eggs and also the veggies. 6. Serve everything topped with some soy sauce. 7. Enjoy.

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Cashews, Chickpeas, and Mushroom Brown Rice

Instant

Lemon and Parsley Brown Rice

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

Ingredients 1 C. instant brown rice 1/2 tsp dried parsley 1/4 tsp ground black pepper 1 tbsp unsalted butter 1/2 tsp lemon juice

7 fluid oz. low-sodium chicken broth, or more if needed

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

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

Instant Lemon and Parsley Brown Rice

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BUTTERY

and Baked Brown Rice

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 6 Calories 206 kcal Fat 5.1 g Carbohydrates 36.2g Protein 3.6 g Cholesterol 10 mg Sodium 420 mg

Ingredients 1 1/2 C. brown rice 1 tsp salt 2 tbsps butter

3 C. boiling water

Directions 1. 2. 3. 4. 5.

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Get your water boiling then set your oven to 400 degrees before doing anything else. Now get a baking dish and add to it: butter, salt, and rice. Top the mix with the boiling water and place a covering of foil over the dish. Cook everything in the oven for 1 hr, then stir it. Enjoy.

Buttery and Baked Brown Rice

Pepper,

Balsamic, Dijon, and Raisins Brown Rice (Salad I)

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 6 Calories 451 kcal Fat 23.5 g Carbohydrates 54.6g Protein 7.1 g Cholesterol 9 mg Sodium 338 mg

Ingredients 1 1/2 C. uncooked brown rice 3 C. water 1 red bell pepper, thinly sliced 1 C. frozen green peas, thawed 1/2 C. raisins 1/4 sweet onion (such as Vidalia(R)), chopped 1/4 C. chopped Kalamata olives

1/2 C. vegetable oil 1/4 C. balsamic vinegar 1 1/4 tsps Dijon mustard salt and ground black pepper to taste 1/4 C. feta cheese

Directions 1. Get your water and rice boiling, place a lid on the pot, set the heat to low, and let the contents cook, with a low heat, for 47 mins. 2. Get a bowl, mix: olives, bell pepper, onions, raisins, and peas. 3. Get a 2nd bowl, combine: mustard, vinegar, and veggie oil. 4. Combine both bowls then add in your ice and add some pepper and salt before adding in some cheese. 5. Enjoy.

Pepper, Balsamic, Dijon, and Raisins Brown Rice

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PEPPERS, ONIONS,

and Cheddar Brown Rice

Prep Time: 10 mins Total Time: 55 mins Servings per Recipe: 8 Calories 95 kcal Fat 1.5 g Carbohydrates 15g Protein 4.9 g Cholesterol 3 mg Sodium 87 mg

Ingredients 2 C. water 1 C. brown rice 1/2 red bell peppers, seeded and chopped

1/4 red onion, chopped 1 C. shredded low-fat Cheddar cheese

Directions 1. Get your water and rice boiling before placing a lid on the pot, setting the heat to low, and letting the contents cook for 47 mins. 2. Stir fry your onions and peppers in nonstick spray, until brown, and combine them with the rice, when it is finished. 3. Combine in your cheese and let it melt before plating the dish. 4. Enjoy.

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Peppers, Onions, and Cheddar Brown Rice

Brown Rice Risotto I

Prep Time: 30 mins Total Time: 1 hr 30 mins Servings per Recipe: 6 Calories 322 kcal Fat 10.7 g Carbohydrates 47.1g Protein 10 g Cholesterol 13 mg Sodium 500 mg

Ingredients 1 quart vegetable broth, or as needed 5 C. water, or as needed 1/2 lb asparagus, cut into 2-inch pieces 2 tbsps olive oil 1 C. finely chopped onion 2 cloves garlic, finely chopped 2 C. short-grain brown rice 2 carrots, peeled and diced

2 zucchini, diced 1/2 C. green peas, thawed if frozen 2/3 C. grated Parmesan cheese 1 tbsp butter salt and ground black pepper to taste

Directions 1. Boil your water and broth then add the asparagus to it and cook for 4 mins. 2. Place the veggies to the side in some cold water for 7 mins. 3. Now remove all the liquid from the bowl, place a lid on the boiling broth, and let it continue to boil. 4. Stir fry your garlic and onions in olive oil for 7 mins then add the rice and cook for 6 more mins. 5. Now add a half a C., at a time, of the hot broth, to the rice and stir until it is basically absorbed by the rice. 6. Continue doing this for about 20 mins. 7. Add in the carrots and continue adding liquid in batches for 20 more mins. 8. Now add in the zucchini, peas, and asparagus. 9. Cook everything for 5 more mins then combine in the butter and parmesan. 10. Once everything has melted add some pepper and salt and add .5 C. of broth as well. 11. Enjoy.

Brown Rice Risotto I

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EASY

Latin Style Rice

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 4 Calories 156 kcal Fat 1.3 g Carbohydrates 32.3g Protein 4g Cholesterol 2 mg Sodium 1479 mg

Ingredients 1 (14 oz.) can chicken broth 1 (15 oz.) can diced tomatoes with green chili peppers 1 tsp salt

1 C. brown rice

Directions 1. Boil: rice, broth, salt, and tomatoes. 2. Once everything is boiling place a lid on the pot, set the heat to low, and cook the contents for 1 hr. 3. Let the rice cool for 7 mins before stirring it. 4. Enjoy.

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Easy Latin Style Rice

How to

Bake Brussels Sprouts

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 6 Calories 104 kcal Fat 7.3 g Carbohydrates 10g Protein 2.9 g Cholesterol 0 mg Sodium 344 mg

Ingredients 1 1/2 lb. Brussels sprouts, ends trimmed and yellow leaves removed 3 tbsp olive oil 1 tsp kosher salt

1/2 tsp freshly ground black pepper

Directions 1. Set your oven to 400 degrees F before doing anything else and arrange the rack in the center of the oven. 2. In a large resealable plastic bag, add the trimmed Brussels sprouts, olive oil, kosher salt and pepper and shake to coat. 3. Transfer the vegetable mixture onto a baking sheet. 4. Cook in the oven for about 30-45 minutes, shaking the pan after every 5-7 minutes. 5. Serve immediately.

How to Bake Brussels Sprouts

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PRE-COLONIAL

Brussels Sprouts

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 2 Calories 203 kcal Fat 18.9 g Carbohydrates 6.3g Protein 4.2 g Cholesterol 50 mg Sodium 214 mg

Ingredients 1 tbsp butter 2 cloves garlic, chopped 1 tbsp butter 6 Brussels sprouts, trimmed and halved

1 tbsp butter 2 tbsp shredded Parmesan cheese salt and ground black pepper to taste

Directions 1. In a frying pan, melt 1 tbsp of the butter on medium heat and sauté the garlic for about 30 seconds. 2. Add 1 tbsp of the butter and Brussels sprouts, cut-side down and cook, covered for about 4-6 minutes. 3. Flip the Brussels sprouts and add 1 tbsp butter and cook, covered for about 3 minutes. 4. Transfer the Brussels sprouts into a serving plate. 5. Serve with a sprinkling of the Parmesan cheese, salt and black pepper.

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Pre-Colonial Brussels Sprouts

Wednesday

Luncheon Brussels Sprout

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 128 kcal Fat 7.1 g Carbohydrates 11.3g Protein 7.3 g Cholesterol 18 mg Sodium 344 mg

Ingredients 3 tbsp butter, divided 2 cloves garlic, chopped 2 C. broccoli florets 8 Brussels sprouts, trimmed and halved

1 small tomato, seeded and diced 1/4 tsp salt 1/8 tsp red pepper flakes

Directions 1. In a skillet, melt 1 tbsp of the butter on medium heat and sauté the garlic for about 1-2 minutes. 2. Stir in the broccoli and Brussels sprouts, tomato, remaining butter, salt and red pepper flakes and cook, covered for about 5 minutes. 3. Flip sprouts and broccoli and cook, covered for about 4 minutes.

Wednesday Luncheon Brussels Sprout

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MARYAM’S

Brussels Sprouts

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 369 kcal Fat 32.3 g Carbohydrates 11.4g Protein 10.5 g Cholesterol 38 mg Sodium 1077 mg

Ingredients 3 C. water 1 lb. Brussels sprouts, trimmed 2 tbsp olive oil 2 cloves garlic, minced

8 oz. pancetta bacon, diced 1 tsp salt 1 tsp ground black pepper

Directions 1. 2. 3. 4.

In a large pan of boiling water, cook the Brussels sprouts for about 5-7 minutes. Drain, and rinse under the cold water. Then, slice the sprouts in half and keep aside. In a large skillet, heat 1 tbsp of the olive oil on medium-high heat and cook the garlic and pancetta for about 5 minutes. 5. Add the remaining olive oil and Brussels sprouts and reduce the heat to medium. 6. Cook, stirring till the sprouts are well coated with the flavor. 7. Season with the salt and pepper and cook for about 5 minutes.

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Maryam’s Brussels Sprouts

Loveable

Brussels Sprouts

Prep Time: 5 mins Total Time: 10 mins Servings per Recipe: 4 Calories 45 kcal Fat 2.4 g Carbohydrates 5.4g Protein 2g Cholesterol 3 mg Sodium < 22 mg

Ingredients 1 tsp butter 1 tsp olive oil 12 Brussels sprouts, trimmed and thinly sliced

1 tbsp lemon juice salt and pepper to taste

Directions 1. In a large skillet, heat the olive oil and butter on high heat and stir fry the Brussels sprouts and lemon juice for about 45 seconds. 2. Season with the salt and pepper and serve.

Loveable Brussels Sprouts

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FRENCH

Reverie Style Sprouts

Prep Time: 20 mins Total Time: 1 hr 35 mins Servings per Recipe: 8 Calories 172 kcal Fat 16.1 g Carbohydrates 5.3g Protein 3.2 g Cholesterol 57 mg Sodium 78 mg

Ingredients 1 tbsp butter 4 C. sliced Brussels sprouts 1 1/4 C. heavy cream 1/4 C. freshly shredded Parmesan cheese

1 clove garlic, minced salt and ground black pepper to taste 1 pinch ground nutmeg

Directions 1. Set your oven to 300 degrees F before doing anything else and grease a 9x9-inch baking dish with the butter. 2. Place the sliced Brussels sprouts into the prepared baking dish in an even layer. 3. In a bowl, add the cream, Parmesan cheese, garlic, salt, and black pepper and beat till well combined. 4. Place the cream mixture over the Brussels sprouts evenly and sprinkle with the nutmeg. 5. With a piece of foil, cover the baking dish and cook in the oven for about 1 hour. 6. Remove the piece of the foil and cook in the oven for about 15 minutes.

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French Reverie Style Sprouts

Restaurant Pizza

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 520 kcal Fat 27.2 g Carbohydrates 38.8g Protein 28.6 g Cholesterol 59 mg Sodium 1309 mg

Ingredients 1 tsp extra-virgin olive oil 9 slices pancetta 5 tsp extra-virgin olive oil 2 cloves garlic, minced 6 Brussels sprouts, trimmed and thinly sliced

1 (8 oz.) package shredded mozzarella cheese 1/2 tsp fennel seed 1 12-inch pizza crust

Directions 1. Set your oven to 475 degrees F before doing anything else. 2. In a skillet, heat 1 tsp of the olive oil on medium heat and cook the pancetta for about 3-5 minutes. 3. Transfer the pancetta onto a paper towel-lined plate to drain. 4. Then crumble the pancetta. 5. In the same skillet, heat the remaining 5 tsp of the olive oil and sauté the garlic for about 20 seconds. 6. Add the Brussels sprouts and cook, stirring continuously for about 5-10 minutes. 7. Transfer the sprouts and garlic into a bowl with the crumbled pancetta, mozzarella cheese and fennel seed and toss to coat. 8. Arrange the pizza crust onto a baking sheet and top with the Brussels sprouts mixture evenly. 9. Cook in the oven for about 10 minutes.

Restaurant Pizza

57

GOURMET

Brussels Sprouts

Prep Time: 10 mins Total Time: 45 mins Servings per Recipe: 6 Calories 150 kcal Fat 11.5 g Carbohydrates 10.9g Protein 3g Cholesterol 0 mg Sodium 120 mg

Ingredients 1 (16 oz.) package fresh Brussels sprouts 1 small red onion, thinly sliced 5 tbsp olive oil, divided 1/4 tsp salt 1/4 tsp freshly ground black pepper

1 shallot, chopped 1/4 C. balsamic vinegar 1 tbsp chopped fresh rosemary

Directions 1. Set your oven to 425 degrees F before doing anything else and lightly, grease a baking sheet. 2. In a bowl, add the Brussels sprouts, onion, 3 tbsp of the olive oil, salt and pepper and gently toss to coat. 3. Transfer the sprouts mixture onto the prepared baking sheet. 4. Cook in the oven for about 25-30 minutes. 5. In a small skillet, heat the remaining 2 tbsp of the olive oil on medium-high heat and sauté the shallot for about 5 minutes. 6. Add the balsamic vinegar and cook for about 5 minutes. 7. Stir in the rosemary and pour the glaze over the sprouts mixture.

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Gourmet Brussels Sprouts

Nutty

Sprouts

Prep Time: 15 mins Total Time: 1 hr 20 mins Servings per Recipe: 8 Calories 271 kcal Fat 15.9 g Carbohydrates 28.9g Protein 9.9 g Cholesterol 31 mg Sodium 93 mg

Ingredients 4 lb. Brussels sprouts 1/2 C. unsalted butter 4 small red onions, cut into strips 1/4 C. red wine vinegar 2 tbsp white sugar

salt and pepper to taste 1/2 C. coarsely chopped pistachios

Directions 1. Arrange a steamer basket in a pan of the boiling water. 2. Place the Brussels sprouts in the steamer basket and cook, covered for about 8-10 minutes. 3. In a deep skillet, melt the butter on medium heat and cook the onions and 3 tbsp of the vinegar till the onions are browned. 4. Add the Brussels sprouts, sugar and remaining vinegar and sauté till the Brussels sprouts are lightly caramelized. 5. Season with the salt and pepper and remove from the heat. 6. Serve with a garnishing of the pistachios.

Nutty Sprouts

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ORIENTAL

Brussels Sprouts

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 154 kcal Fat 8.5 g Carbohydrates 20.3g Protein 2.7 g Cholesterol 0 mg Sodium 15 mg

Ingredients 1/2 lb. Brussels sprouts 1 tbsp olive oil 1/4 C. chopped pecans 1/4 C. orange juice 1/2 C. dried cranberries

1 tbsp freshly grated ginger

Directions 1. In a food processor, add the Brussels sprouts and pulse till shredded. 2. In a skillet, heat the olive oil on medium heat and cook the shredded Brussels sprouts for about 5 minutes. 3. Reduce the heat to low and stir fry the pecans for about 2 minutes. 4. Stir in the orange juice, cranberries and ginger and simmer for about 5 minutes.

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Oriental Brussels Sprouts

Radish

Ceviche

Prep Time: 30 mins Total Time: 1 hr 30 mins Servings per Recipe: 6 Calories 116 kcal Fat 5.6 g Carbohydrates 6.5g Protein 11.4 g Cholesterol 42 mg Sodium 247 mg

Ingredients 3/4 lb. mahi mahi fillets, diced 1/3 C. lime juice 1/3 C. lemon juice 1 tbsp minced jalapeno pepper 1/2 tsp salt, or to taste 1 pinch dried oregano 1 pinch cayenne pepper 1/2 C. diced avocados 1/2 C. peeled and seeded diced cucumber

1/2 C. diced orange segments 1/2 C. chopped fresh chives 2 tbsp radishes, sliced 1 tbsp chopped cilantro 1 tbsp olive oil

Directions 1. In a bowl, mix together the mahi mahi, lime juice, lemon juice, jalapeño pepper, salt, oregano, and cayenne pepper. 2. Press down the fish pieces to completely immerse in the liquid. 3. With a plastic wrap, cover the bowl and press down so that it is touching the fish. 4. Refrigerate for at least 1-6 hours. 5. In the bowl, of fish, add the avocado, cucumber, orange, chives, radish, cilantro and olive oil and mix till well combined. 6. Season with salt.

Radish Ceviche

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MARGARITA’S

Ceviche

Prep Time: 25 mins Total Time: 2 hrs 40 mins Servings per Recipe: 4 Calories 440 kcal Fat 29.1 g Carbohydrates 17.4g Protein 29.9 g Cholesterol 259 mg Sodium 149 mg

Ingredients 1/2 C. fresh lemon juice 1/4 C. fresh lime juice 1/4 C. fresh orange juice 1 tsp grated fresh ginger 2 tbsp extra virgin olive oil 1 lb. fresh sea bass fillets, sliced 1/4 inch thick

1/4 C. chopped fresh cilantro 1 onion, thinly sliced 2 avocados - peeled, pitted, and cubed salt and pepper to taste 4 hard-cooked eggs, quartered

Directions 1. 2. 3. 4. 5.

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In a non-reactive bowl mix together the lemon juice, lime juice, ginger and olive oil. Add the bass and toss to coat. Refrigerate, covered for about 2 hours. Add the cilantro, onion, avocado, salt and pepper and toss to coat. Serve with hard cooked egg wedges.

Margarita’s Ceviche

Spanish

American Inspired Ceviche

Prep Time: 25 mins Total Time: 4 hrs 25 mins Servings per Recipe: 6 Calories 288 kcal Fat 22.6 g Carbohydrates 5.9g Protein 16.1 g Cholesterol 45 mg Sodium 2253 mg

Ingredients 1/4 tsp white sugar 2 1/2 tbsp sea salt 1/2 tsp chili paste 1/4 C. fresh lime juice 1/4 tsp fresh ground pepper 1/4 tsp cumin 1/4 C. extra virgin olive oil 1 clove garlic, minced 1/4 C. minced red onion

1 ripe tomato, finely diced 2 tbsp minced fresh cilantro 1 lb. very fresh salmon fillets, thinly sliced 1 avocado, sliced

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

In a large glass bowl, add the sugar, salt, chili paste and lime juice and till sugar dissolves. Stir in the olive oil, garlic, onion, tomato, cilantro, pepper and cumin. Gently stir in the salmon. Refrigerate, covered for about 4 hours. Before serving, drain the excess liquid from the salmon. Gently stir in the avocado slices and keep aside for about 15 minutes.

Spanish American Inspired Ceviche

65

SOUTHERN

California Style Ceviche

Prep Time: 45 mins Total Time: 55 mins Servings per Recipe: 20 Calories 73 kcal Fat 3.5 g Carbohydrates 5.8g Protein 5.6 g Cholesterol 35 mg Sodium 61 mg

Ingredients 1 lb. peeled and deveined medium shrimp 1 C. fresh lime juice 10 plum tomatoes, diced 1 large yellow onion, diced 1 jalapeno pepper, seeded and minced 2 avocados, diced (optional)

2 ribs celery, diced (optional) chopped fresh cilantro to taste salt and pepper to taste

Directions 1. In a glass bowl, place the shrimp and cover with the lime juice. 2. Keep aside for about 10 minutes. 3. Meanwhile in a large bowl, mix together the plum tomatoes, onion and jalapeño, avocados and celery. 4. Remove shrimp from lime juice, reserving juice. 5. Chop the shrimp and add to the bowl of vegetables. 6. Pour in the remaining lime juice marinade. 7. Add cilantro, salt and pepper and toss gently to mix.

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Southern California Style Ceviche

How to Make

Classical Ceviche

Prep Time: 30 mins Total Time: 1 d 1 hr Servings per Recipe: 12 Calories 208 kcal Fat 9.1 g Carbohydrates 12.4g Protein 20.6 g Cholesterol 76 mg Sodium 169 mg

Ingredients 3 large tomatoes 4 jalapeno peppers 1/2 onion 2 tbsp olive oil 1 lb. shrimp - peeled, deveined, and chopped 1 lb. halibut, diced 1/2 lb. small bay scallops 1 C. lime juice 1 C. tomato juice 3/4 C. fresh squeezed orange juice (orange halves reserved)

1/4 C. lemon juice Pico de Gallo: 6 green onions, finely chopped 3 large fresh jalapeno peppers, seeded and finely chopped 2 avocados, diced 1 tomato, diced salt and ground black pepper to taste

Directions 1. Set the broiler of your oven and arrange oven rack about 6-inch from the heating element. 2. Line a baking sheet with a piece of foil. 3. In a large bowl, add the whole tomatoes, whole jalapeño peppers, onion and olive oil and stir to combine. 4. Spread the vegetable mixture onto the prepared baking sheet. 5. Cook under the broiler for about 5-8 minutes. 6. Transfer peppers and tomatoes to a bowl and with a plastic wrap, tightly seal it. 7. Steam the peppers and tomatoes for about 20 minutes. 8. Remove and discard skins and seeds. 9. Make an ice bath in a large bowl set in the sink. 10. In a pan of boiling water, blanch the shrimp, halibut and scallops for about 1 minute. How to Make Classical Ceviche

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11. Drain and immediately plunge into the ice bath till chilled completely. 12. Drain seafood mixture well and transfer into a large glass bowl. 13. In a blender, add the roasted tomatoes, roasted jalapeño peppers, roasted onion, lime juice, tomato juice, orange juice and lemon juice and pulse till smooth. 14. Place the pureed mixture over the seafood mixture. 15. With a plastic wrap, cover the bowl and refrigerator for at least 24 hours. 16. In another bowl, mix together the green onions, chopped jalapeño peppers, avocados and diced tomato. 17. In the bowl of seafood mixture, add the green onion mixture, salt and pepper and mix.

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Sao Paulo Style Ceviche

Prep Time: 45 mins Total Time: 2 hrs 45 mins Servings per Recipe: 3 Calories 217 kcal Fat 2.9 g Carbohydrates 18g Protein 24.8 g Cholesterol 36 mg Sodium 456 mg

Ingredients 1 1/2 lb. skinless, boneless halibut, cut into 1/2 inch cubes 1/3 C. fresh lime juice 1/4 C. fresh lemon juice 1/4 C. tequila 3 jalapeno chili peppers, seeded and minced 1 mango - peeled, seeded and diced 1 tsp salt

1 green bell pepper, seeded and finely chopped 1/2 C. finely chopped Vidalia 1/2 C. finely chopped red onion 1 mango - peeled, seeded and diced 1/2 bunch chopped fresh cilantro 1/4 C. chopped fresh parsley

Directions 1. In a non-metallic bowl, mix together the cubed halibut, lime juice, lemon juice, tequila, minced jalapeño peppers and 1 diced mango. 2. Refrigerate, covered for about 1 1/2 hours. 3. Now, add the green pepper, sweet onion, and red onion and mix well. 4. Again refrigerate, covered for about 30 minutes more. 5. Fold in the remaining diced mango, cilantro, parsley and salt.

Sao Paulo Style Ceviche

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SIESTA

Ceviche

Prep Time: 30 mins Total Time: 1 hr 30 mins Servings per Recipe: 4 Calories 195 kcal Fat 8.3 g Carbohydrates 17.4g Protein 15.6 g Cholesterol 125 mg Sodium 154 mg

Ingredients 2 C. chopped cooked shrimp meat 1 C. chopped red bell pepper 1 C. chopped fresh pineapple 1 avocado, peeled, pitted and chopped 1/2 red onion, finely chopped 1/2 bunch cilantro, chopped 1 clove garlic, minced

1 serrano pepper, minced 2 limes, juiced salt and pepper to taste

Directions 1. In a glass bowl, mix together the shrimp, bell pepper, pineapple, avocado, onion, cilantro, garlic, Serrano pepper, lime juice, salt and pepper. 2. Refrigerate, covered for about 1 hour before serving.

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Siesta Ceviche

London

Afternoon Ceviche

Prep Time: 20 mins Total Time: 3 hrs 20 mins Servings per Recipe: 8 Calories 74 kcal Fat 0.7 g Carbohydrates 7.3g Protein 10.5 g Cholesterol 86 mg Sodium 219 mg

Ingredients 1 lb. cooked, peeled, and deveined shrimp 1 lb. roma (plum) tomatoes, chopped 1/2 red onion, chopped 1 cucumber, chopped 1 bunch cilantro, chopped 3/4 C. bottled Bloody Mary mix 2 limes

hot pepper sauce to taste salt and black pepper to taste

Directions 1. 2. 3. 4.

In a bowl, lightly mix together the shrimp, tomatoes, red onion, cucumber, and cilantro. Place in the Bloody Mary mix. Add the lime juice, a dash of hot pepper sauce, salt and pepper and toss to coat. Refrigerate, covered for about 3-4 hours, stirring occasionally.

London Afternoon Ceviche

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SUNDAY

Brunch Ceviche

Prep Time: 1 hr 30 mins Total Time: 1 hr 30 mins Servings per Recipe: 4 Calories 352 kcal Fat 10.9 g Carbohydrates 24.3g Protein 40.5 g Cholesterol 346 mg Sodium 652 mg

Ingredients 2 lb. large shrimp - peeled, deveined and chopped 3/4 C. fresh lime juice 5 roma (plum) tomatoes, diced 1 white onion, chopped 1/2 C. chopped fresh cilantro 1 tbsp Worcestershire sauce

1 tbsp ketchup 1 tsp hot pepper sauce salt and pepper to taste 1 avocado - peeled, pitted and diced 16 saltine crackers

Directions 1. 2. 3. 4. 5.

In a large bowl, mix together the shrimp and lime juice. Keep aside for about 5 minutes. Stir in the tomatoes, onion and cilantro. Refrigerate, covered for about 1 hour. Remove from the refrigerator and stir in the Worcestershire sauce, ketchup, hot sauce, salt and pepper. 6. Transfer in the glass tumblers and serve with a topping of the avocado pieces alongside the saltine crackers.

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Sunday Brunch Ceviche

Alfalfa

Cucumber Lunch

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 1 Calories 496 kcal Fat 32.5 g Carbohydrates 46.3g Protein 11.4 g Cholesterol 32 mg Sodium 1024 mg

Ingredients 2 thick slices whole wheat bread 2 tbsps cream cheese, softened 6 slices cucumber 2 tbsps alfalfa sprouts 1 tsp olive oil 1 tsp red wine vinegar 1 tomato, sliced

1 leaf lettuce 1 oz. pepperoncini, sliced 1/2 avocado, mashed

Directions 1. Lay out two pieces of bread and coat each side evenly with 1 tbsp of cream cheese. 2. Place your cucumber pieces evenly on one side of the bread then layer on top of your bread the cucumber then the sprouts then some vinegar and oil. Now top everything with your pepperoncini, lettuce, and tomato slices. 3. Coat the other slice of bread with your avocado evenly then place each piece of bread together carefully. 4. Enjoy.

Alfalfa Cucumber Lunch

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AUNTY’S

Cucumber Slaw

Prep Time: 40 mins Total Time: 2 hrs 10 mins Servings per Recipe: 5 Calories 68 kcal Fat 0.2 g Carbohydrates 17g Protein 1.2 g Cholesterol 0 mg Sodium 469 mg

Ingredients 3 large cucumbers, skin removed, sliced thinly 1 tsp salt 1/4 C. white sugar 1/8 C. water

1/4 C. distilled white vinegar 1/2 tsp celery seed 1/4 C. chopped onion

Directions 1. Place you cumber into a casserole dish or bowl and top them with some salt evenly. Leave the cucumber to sit for 40 mins then squeeze the slices to remove any excess liquids. 2. Get a 2nd bowl combine: onion, sugar, celery seed, vinegar, and water. Stir the mix then combine in your cucumbers. Stir the mix again evenly then place a covering of plastic on the bowl and put everything in the fridge for 90 mins. 3. Enjoy.

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Aunty’ s Cucumber Slaw

North Carolina Slaw

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 6 Calories 47 kcal Fat 0.3 g Carbohydrates 10.9g Protein 1g Cholesterol 0 mg Sodium 337 mg

Ingredients 2 cucumbers - quartered, seeded, and thinly sliced 2 carrots, shredded 1/4 onion, grated 2 tbsps white sugar 1 1/2 tsps ground coriander 1 tsp kosher salt

1/2 tsp coarse ground black pepper 1/4 C. apple cider vinegar

Directions 1. Get a bowl, evenly mix: black pepper, cucumbers, salt, carrots, coriander, sugar, and onion. Stir the mix completely then combine in the vinegar and stir everything again. 2. Enjoy.

North Carolina Slaw

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SKINNY GIRL

Lunch Box Cucumbers

Prep Time: 10 mins Total Time: 2 hrs 10 mins Servings per Recipe: 8 Calories 229 kcal Fat 21.9 g Carbohydrates 8.6g Protein 0.6 g Cholesterol 10 mg Sodium 230 mg

Ingredients 1 C. mayonnaise 1/4 C. vinegar 1/4 C. white sugar

1/4 tsp salt 4 C. sliced cucumbers

Directions 1. Get a bowl, combine: salt, mayo, sugar, and vinegar. Stir the mix completely then combine in the cucumbers and stir the mix again. Place a covering of plastic on the bowl and put everything in the fridge for 2.5 hrs. 2. Enjoy.

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Skinny Girl Lunch Box Cucumbers

Simple

Mediterranean Escarole

Prep Time: 10 mins Total Time: 15 mins Servings per Recipe: 3 Calories 224 kcal Fat 17.5 g Carbohydrates 16.4g Protein 4.8 g Cholesterol 0 mg Sodium 579 mg

Ingredients 3 tbsp olive oil 2 medium heads escarole - rinsed, dried and chopped 1/2 C. lemon juice 2 tbsp capers

1 pinch salt 10 kalamata olives ground black pepper to taste

Directions 1. In a wok, heat the oil on high heat and cook the escarole till just wilted. 2. Stir in the lemon juice, capers, salt and olives and cook for about 15 seconds. 3. Stir in the black pepper and serve immediately.

Simple Mediterranean Escarole

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ESCAROLE

Lunch Box Salad

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 6 Calories 191 kcal Fat 17.3 g Carbohydrates 4.2g Protein 6.1 g Cholesterol 15 mg Sodium 176 m

Ingredients 2 tbsp olive oil 1 tbsp rice vinegar 1 tbsp sherry vinegar 1 tsp mayonnaise salt and ground black pepper to taste 1 small head escarole, cut into 1-inch ribbons

1 peach, sliced 4 oz. goat cheese, crumbled 1/2 C. toasted walnuts

Directions 1. In a bowl, add the olive oil, rice vinegar, sherry vinegar, mayonnaise, salt and black pepper and beat till smooth. 2. In a large bowl, mix together the escarole, peach slices, goat cheese and walnuts. 3. Add the vinaigrette and toss to coat well.

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Escarole Lunch Box Salad

Northern

French Style Chicken

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 533 kcal Fat 24.5 g Carbohydrates 41.9g Protein 32 g Cholesterol 184 mg Sodium 890 mg

Ingredients 2 eggs 2 tbsp grated Parmesan cheese 1 tbsp chopped fresh parsley 1 C. flour 4 boneless, skinless chicken breast halves, pounded to 1/4-inch thickness 2 tbsp oil 1/4 C. butter

2 cloves garlic, minced 2 lemons, juiced 1 C. sherry 1/2 C. water 1 cube chicken bouillon 1 head escarole, rinsed and torn

Directions 1. In a shallow bowl, add the eggs, Parmesan cheese and parsley and beat till well combined. 2. In another shallow bowl, add the flour. 3. Gently, coat the chicken breast halves with the flour and shake off any excess flour and then dip into the egg mixture evenly. 4. In a large skillet, heat the oil on medium-high heat and cook the chicken breasts for about 4-6 minutes per side. 5. Transfer the chicken into a bowl. 6. In the same skillet, melt the butter on medium heat and sauté the garlic for about 3-5 minutes. 7. Add the chicken breasts, lemon juice, sherry, water and chicken bouillon cube and simmer for about 10-15 minutes. 8. Arrange a steamer basket in a pan of water and bring to a boil. 9. Add the escarole and steam, covered for about 2-4 minutes. 10. Place the escarole in serving plates and serve with a topping of the chicken and pan sauce. North Carolina Slaw Northern French Style Chicken

83

MIXED

Italian Greens Salad

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 6 Calories 53 kcal Fat 2.7 g Carbohydrates 6.5g Protein 1.5 g Cholesterol < 1 mg Sodium < 42 mg

Ingredients 2 C. escarole - torn, rinsed and dried 2 C. romaine lettuce - torn, washed and dried 2 C. Bibb lettuce, rinsed and torn 12 slices plum tomato 1/2 C. balsamic vinegar 1 tbsp olive oil

1 tbsp grated Parmesan cheese 2 cloves garlic, minced 1 tbsp lemon juice 1/4 C. low fat, low chicken broth salt and pepper to taste

Directions 1. In a large salad bowl, mix together the escarole, romaine, Bibb lettuce and tomatoes. 2. In another bowl, add the vinegar, olive oil, cheese, garlic lemon juice, chicken broth and salt and pepper and beat till well combined. 3. Place the dressing over the salad and toss to coat well. 4. Serve immediately.

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Mixed Italian Greens Salad

Oven Baked

Chicken with Escarole (Full Mediterrean Dinner)

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 611 kcal Fat 39.4 g Carbohydrates 14.4g Protein 49.9 g Cholesterol 125 mg Sodium 440 mg

Ingredients 1 tsp paprika, preferably smoked 1 tsp dried thyme leaves 1/2 tsp garlic powder 1/2 tsp freshly ground black pepper 4 tsp olive oil, divided 1 3/4 lb. bone-in chicken thighs 3 cloves garlic cloves, peeled, thinly sliced 1 C. reduced chicken broth

2 large heads escarole or curly endive, coarsely torn 1 1/4 C. R Shredded Reduced Mozzarella Cheese, divided 1/2 C. pine nuts, toasted

Directions 1. Set your oven to 375 degrees F before doing anything else. 2. In a bowl, mix together the paprika, thyme, garlic powder and pepper. 3. Coat the chicken thighs with 2 tsp of the oil and sprinkle with the paprika mixture evenly. 4. Arrange the chicken thighs onto a rimmed baking sheet in a single layer. 5. Cook in the oven for about 25-30 minutes, basting with the pan juices once after 15 minutes. 6. Meanwhile in a large deep skillet, heat the remaining 2 tsp of the oil on medium heat and sauté the garlic for about 1 minute. 7. Add the broth and escarole and simmer for about 10-12 minutes, stirring often.

Oven Baked Chicken with Escarole

85

CANNELLINI

Penne

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

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

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

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

86

Cannellini Penne

La

Minestra

Prep Time: 15 mins Total Time: 2 hrs 15 mins Servings per Recipe: 12 Calories 169 kcal Fat 1.9 g Carbohydrates 29.1g Protein 9.9 g Cholesterol 14 mg Sodium 41 mg

Ingredients 1 1/2 quarts chicken broth 4 boneless, skinless chicken thighs 1 C. dry adzuki beans 1 C. uncooked wild rice 2 onions, cut into large chunks 1 tbsp bottled minced garlic 1 tsp dried sage 1 tbsp dried thyme

1 tbsp dried rosemary 1 large sweet potato, peeled and cubed 1 zucchini, cubed 1 yellow squash, cubed 1/3 medium head escarole, coarsely chopped

Directions 1. In a large pan, add the chicken broth, chicken thighs, adzuki beans, wild rice, onions, garlic, sage, thyme and rosemary and bring to a boil. 2. Reduce the heat and simmer for about 1 hour. 3. Remove the chicken from the pan and with a fork shred it. 4. In the pan, add the sweet potato and cook for about 5 minutes. 5. Add the zucchini, yellow squash and escarole and cook for about 15 minutes. 6. Return the shredded chicken into the pan and cook till heated completely.

La Minestra

87

LA

Espinacas Soupa

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 4 Calories 418 kcal Fat 16.6 g Carbohydrates 31.7g Protein 32.6 g Cholesterol 71 mg Sodium 768 mg

Ingredients 1 tbsp olive oil 1/2 onion, chopped 2 cloves garlic, crushed 1 15 oz. can cannellini beans with liquid 2 14.5 oz. cans diced tomatoes, drained 1 C. shredded carrots 3/4 lb. cooked, shredded chicken

1 10 oz. package frozen chopped spinach, thawed and drained 4 C. chopped escarole 1/2 C. shredded Pecorino-Romano cheese

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

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In a large pan, heat the oil on medium heat and sauté the onion for about 6 minutes. Add the cannellini beans, diced tomatoes and carrots and bring to a boil, covered. Reduce the heat and simmer, uncovered for about 5-8 minutes. Stir in the chicken and spinach and bring to a boil. Stir in the escarole and simmer for about 10 minutes. Turn off the heat and sprinkle with the cheese. Immediately, cover the pan and keep aside for about 5-10 minutes before serving.

La Espinacas Soupa

Elegant

Thai Tofu Curry

Prep Time: 20 mins Total Time: 45 mins Servings per Recipe: 4 Calories 536 kcal Fat 37.9 g Carbohydrates 44.2g Protein 23.2 g Cholesterol 0 mg Sodium 312 mg

Ingredients 1 1/2 C. water 1 C. uncooked basmati rice, rinsed and drained 3 tbsp sesame oil 1 (14 oz.) package firm water-packed tofu, drained and cubed

1/4 tsp salt 1 (10 oz.) can coconut milk 2 tbsp green curry paste

Directions 1. 2. 3. 4. 5.

In a medium pan, add the water and rice and bring to a boil. Reduce the heat and simmer, covered for about 20 minutes. Remove from heat and keep aside to cool slightly. With a fork, fluff the rice. In another medium pan, heat the sesame oil on medium heat and cook the tofu for about 20 minutes, stirring occasionally. 6. Stir in the salt and remove from the heat. 7. In a small pan, add the coconut milk and bring to a boil. 8. Add the green curry paste and stir to combine. 9. Reduce the heat and simmer for about 5 minutes. 10. Divide the rice and tofu into the serving plates and serve with a topping of the curry sauce.

Elegant Thai Tofu Curry

89

WESTERN

Moroccan Curry

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 6 Calories 330 kcal Fat 18 g Carbohydrates 39g Protein 8g Cholesterol 0 mg Sodium 874 mg

Ingredients 1 sweet potato, peeled and cubed 1 medium eggplant, cubed 1 green bell pepper, chopped 1 red bell pepper, chopped 2 carrots, chopped 1 onion, chopped 6 tbsp olive oil 3 cloves garlic, minced 1 tsp ground turmeric 1 tbsp curry powder 1 tsp ground cinnamon

3/4 tbsp sea salt 3/4 tsp cayenne pepper 1 (15 oz.) can garbanzo beans, drained 1/4 C. blanched almonds 1 zucchini, sliced 2 tbsp raisins 1 C. orange juice 10 oz. spinach

Directions 1. In a large Dutch oven, heat 3 tbsp of the oil on medium heat and sauté the sweet potato, eggplant, peppers, carrots and onion for about 5 minutes. 2. Meanwhile in a medium pan, heat the remaining olive oil on medium heat and sauté the garlic, turmeric, curry powder, cinnamon, salt and pepper for about 3 minutes. 3. Add the garlic mixture in the Dutch oven and stir to combine. 4. Add the garbanzo beans, almonds, zucchini, raisins and orange juice and simmer, covered for about 20 minutes. 5. Stir in the spinach and simmer for about 5 minutes. 6. Serve hot.

92

Western Moroccan Curry

Squash, Eggplant,

and Tomato Curry from Brazil

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 6 Calories 432.8 Fat 14.9 g Cholesterol 0 mg Sodium 230.9 mg Carbohydrates 72.8 g Protein 8g

Ingredients 1 butternut squash, peeled and 2 cm dice 2 red onions, roughly chopped 1 aubergine, chopped 2 red peppers, diced 1 (400 g) can chickpeas 2 garlic cloves, crushed 1⁄2 inch gingerroot, chopped

1 red chili pepper, deseeded and chopped 400 g chopped tomatoes 200 ml coconut cream 4 tbsp chopped fresh coriander 3 tbsp olive oil

Directions 1. Set your oven to 390 degrees F before doing anything else. 2. In a roasting pan, add the squash, aubergine and red peppers and 2 tbsp of the oil and toss to coat well. 3. Cook in the oven for about 40 minutes. 4. Meanwhile for the sauce in a food processor, add the onion, garlic, ginger and chili pepper and pulse till a rough paste is formed. 5. In a pan, heat the remaining oil and sauté the onion paste till the onions become tender. 6. Add the tomatoes and simmer for about 10 minutes. 7. Add the coconut cream and cook for about 5 minutes. 8. Add the cooked vegetables and chickpeas and cook till heated completely.

Squash, Eggplant, and Tomato Curry from Brazil

93

AROMATIC

Kenyan Curry

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 8 Calories 348.6 Fat 5.1 g Cholesterol 0 mg Sodium 589.2 mg Carbohydrates 68.2 g Protein 11.6 g

Ingredients

Directions

2 large onions, finely chopped 2 tbsp vegetable oil 1 tsp cumin seed 1 tsp mustard seeds (the black kind, if possible) 8 medium potatoes, quartered 1 1⁄2 tsp fresh ginger, crushed 1 large garlic clove, minced and crushed 1 tbsp ground cumin 1 tbsp whole coriander seed, crushed 2 chili peppers 1⁄2 tsp turmeric 1 tsp salt 4 cinnamon sticks 6 cloves 4 oz. tomato paste 1⁄2 lb fresh green beans, trimmed 1⁄2 small cauliflower, broken into pieces 1 medium eggplant, cut into chunks 8 oz. green peas (fresh) 8 oz. leafy greens, chopped (small bunch, fresh, kale, spinach, collards, Swiss chard, etc.) 1 (15 oz.) can chickpeas, drained

1. Set your oven to 350 degrees F before doing anything else. 2. In a large, oven proof skillet, heat the oil on medium heat and sauté the onions, cumin seeds and mustard seeds till the onions become brown. 3. Add the potato pieces and the remaining spices and stir for several minutes. 4. In a bowl, mix together the tomato paste and 2/3 C. of the water. 5. Add the tomato paste mixture in the skillet and stir to combine. 6. Add the vegetables, one at a time and cook for about 1 minute between each addition. 7. Add the chickpeas and cook for about 1 minute. 8. With a lid, cover the skillet tightly. 9. Cook in the oven for about 45 minutes, stirring occasionally. 10. Once after the first 20 minutes. (Add more water if needed to prevent from the sticking) 11. Serve hot over the rice.

94

Aromatic Kenyan Curry

Cauliflower,

Pumpkin, and Lentil Curry

Prep Time: 30 mins Total Time: 45 mins Servings per Recipe: 6 Calories 261.7 Fat 4.2 g Cholesterol 0 mg Sodium 219.5 mg Carbohydrates 45.5 g Protein 13.9 g

Ingredients 1 tbsp vegetable oil 1 onion, finely chopped 500 g pumpkin, peeled and chopped into 3cm pieces 1 garlic clove, crushed 2 tsp curry powder 1 C. red lentil

1 liter vegetable stock 400 g chickpeas, drained 2 zucchini, cut into 3cm pieces 2 C. cauliflower florets salt and pepper chopped fresh coriander, to garnish

Directions 1. In a large pan, heat the oil and sauté the onion, pumpkin, garlic and curry powder for about 3 minutes. 2. Add the lentils and stock and bring to a boil. 3. Reduce the heat and simmer for about 5 minutes. 4. Add the chickpeas, zucchini and cauliflower and simmer for about 5 minutes. 5. Stir in the salt and pepper and remove from the heat. 6. Serve with a garnishing of the fresh chopped coriander.

Cauliflower, Pumpkin, and Lentil Curry

95

PEAS, ZUCCHINI,

and Cabbage Curry

Prep Time: 10 mins Total Time: 35 mins Servings per Recipe: 6 Calories 81.8 Fat 2.6 g Cholesterol 0 mg Sodium 56.5 mg Carbohydrates 13.1 g Protein 3.6 g

Ingredients 1 tbsp vegetable oil 1 large white onion, sliced thin lengthwise 8 C. cabbage, slivered 1⁄4 C. chicken broth

2 medium zucchini, trimmed and sliced 1 1⁄2 tbsp curry paste 3⁄4 C. peas, frozen

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

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In a large pan, heat the oil on medium-high heat and sauté the onion for about 1 minute. Reduce the heat to medium and stir in the cabbage as will fit. Add the chicken broth and add the remaining cabbage. Cook, covered for about 10 minutes, stirring occasionally. Stir in the zucchini and curry paste and reduce the heat to medium. Cook for about 10 minutes. Add the frozen peas and cook for about 5 minutes. Stir in the salt and pepper.

Peas, Zucchini, and Cabbage Curry

Microwave

Prep Time: 15 mins

Carrot Curry

Total Time: 25 mins Servings per Recipe: 4 Calories 235.9 Fat 10 g Cholesterol 0 mg Sodium 665.8 mg Carbohydrates 30.3 g Protein 8.7 g

Ingredients 1 onion, sliced 2 tbsp green curry paste 3 C. carrots, sliced 1 (400 g) can chickpeas, drained 1 C. light coconut milk

1 tbsp lemon juice 1 tbsp soy sauce 1⁄2 C. nuts, chopped

Directions 1. In a large microwave safe casserole dish, place the onion and curry paste and cook on Very High for about 2 minutes. 2. Add the carrots, chick peas, coconut milk, lemon juice and soy sauce and cook on Very High for about 6-8 minutes. 3. Serve over the jasmine rice with a garnishing of the nuts.

Microwave Carrot Curry

97

ODIA

Veggie Curry

Prep Time: 5 mins Total Time: 35 mins Servings per Recipe: 4 Calories 298.8 Fat 18.2 g Cholesterol 24.8 mg Sodium 903.2 mg Carbohydrates 31.9 g Protein 6.5 g

Ingredients 3 tbsp oil 3 red chilies, seeded and chopped 6 cloves 4 cardamom pods, open at one end 1 inch cinnamon stick, broken up 2 bay leaves 1 onion, chopped 6 garlic cloves, chopped 1 tsp ground ginger 1 potato, in 1-inch cubes 1 carrot, sliced into rings 1 courgette, cubed

4 oz. green beans, in 1-inch pieces 1 green pepper, seeded and diced 1⁄2 tsp chili powder 1⁄2 tsp cumin powder 1 tsp coriander powder 1⁄2 tsp turmeric 140 g tomato paste 5 fluid oz. single cream 1 tsp salt 1 tsp garam masala 2 tbsp coriander (to garnish)

Directions 1. In a large pan, heat the oil and sauté the red chilis, cloves, cardamom, cinnamon stick and bay leaves till the bay leaves becomes golden brown. 2. Add the onion and sauté for about 2 minutes. 3. Reduce the heat and sauté the garlic and ginger for about 4 minutes. 4. Stir in all of the vegetables, chili powder, coriander powder, cumin powder, turmeric and 1/2 C. of the water and cook, covered for 15 minutes. (Add water if the mixture becomes too dry.) 5. Stir in the tomato paste and salt. 6. Reduce the heat to low and simmer, covered till the vegetables become tender. 7. Stir in the cream and garam masala and remove from the heat. 8. Keep aside, covered for about 2 minutes. 9. Serve over the plain boiled rice with a garnishing of the fresh chopped coriander. 98

Odia Veggie Curry

Caribbean

Prep Time: 10 mins

Country Curry

Total Time: 40 mins Servings per Recipe: 4 Calories 352 Fat 5.1 g Cholesterol 0.1 mg Sodium 709.8 mg Carbohydrates 71.8 g Protein 11.2 g

Ingredients 1 C. basmati rice 1 C. cauliflower, chopped 8 oz. mushrooms, diced 2 green chili peppers, diced 1 C. pineapple, diced 2 medium onions, chopped 1 medium green bell pepper, chopped 1 tomato, chopped 1 C. tomato paste 3 tbsp curry powder

1 bouillon cube 2 C. boiling water 2 tsp marmalade 2 tsp tomato sauce 2 tsp olive oil salt and pepper paprika

Directions 1. In a pan, add 2 C. of the water and 1 c. of the rice and bring to a boil. 2. Reduce the heat and simmer, covered for about 15 minutes. 3. In a skillet, heat the oil and cook 1 of the onion, mushrooms, bell pepper, chili peppers for about 5-10 minutes. 4. In a bowl, dissolve the curry powder in 1 C. of the boiling water. 5. Add the curry powder mixture in the skillet and simmer for about 5 minutes. 6. In a bowl, crumble the bouillon cube in the remaining C. of the boiling water and stir to combine. 7. Add the tomato paste, marmalade, tomato sauce and bouillon cube mixture and stir well. 8. Stir in the cauliflower and pineapple chunks and simmer, covered for about 15 minutes. 9. In a bowl, add the remaining onion, tomato and paprika and toss to coat. 10. Serve the curry with a garnishing of the onion mixture.

Caribbean Country Curry

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