The Clean Eating Cookbook: Delicious and Easy Clean Recipes for A Healthy Lifestyle [2 ed.]

346 33 3MB

English Pages [95] Year :b

Report DMCA / Copyright

DOWNLOAD FILE

Polecaj historie

The Clean Eating Cookbook: Delicious and Easy Clean Recipes for A Healthy Lifestyle [2 ed.]

Table of contents :
Table of Contents
Sweet and Savory Spinach Salad
Mushroom Salad
Kale and Spinach with Peppers and Balsamic
Spinach Salad I
Almond Dijon Salad
Seattle Salad
Asparagus Salad
Anchovies, Kale, and Capers
Kale and Cannellini with Italian Herbs
Creole Kale
Pesto Squash
Clean Kale with Salsa
Broccoli Bake I
Garlic Broccoli and Cashews
Broccoli Salad I
Lemon Broccoli Steamer
Italian Style Broccoli and Pasta
Broccoli Salad IV
Easy Broccoli and Quinoa
Classical Veggie Sandwich
City of Angels Salad
Avocado Salsa
Estillo Sarita
Classical Homemade Guacamole
Tomato and Avocado Soup
Avocado Salad Dressing
The Best Avocado Gazpacho
Honey Avocado and Apples
Coconut Curry and Lemon Grass Tofu
Sweet Curry and Ginger Tofu
Zucchini and Lime Tofu
Southeast Asian Tofu with Broccoli
Vietnamese Tofu
Zucchini Bake
Summertime Salad
Mediterranean Zucchini
Greek Style Zucchini
Italian Zucchini Coleslaw
Jalapeno Gazpacho
Clean and Creamy Coleslaw
West Coast Gazpacho
Roman Gazpacho
Minty Gazpacho
Two Grapes and Sherry Gazpacho
Latin Gazpacho
New World Ceviche
The Button Frittata
The Golden State Frittata
The Seattle Frittata
Eggplant in India I
Eggplant in Japan
Chili for Autumn
Mushroom Stir Fry I
Crimini and Quinoa
Mushrooms and Rosemary Asparagus
Easy Baked Asparagus
Soy Milk Creamy Soup
Buttery Balsamic Greens
Cashews and Jasmine
Black Bean and Olive Brown Rice
Easy Mexican Style Brown Rice
Easy Indian Style Brown Rice with Chicken
Walnut and Mushroom Brown Rice
Cilantro and Corn Brown Rice
Easy African Style Brown Rice
Savory Sweet Cabbage
Cabbage from Russia

Citation preview

The Clean Eating Cookbook Delicious and Easy Clean Recipes for A Healthy Lifestyle

By BookSumo Press All rights reserved

Published by http://www.booksumo.com

ENJOY THE RECIPES?

KEEP ON COOKING

WITH 6 MORE FREE COOKBOOKS!

Visit our website and simply enter your email address to join the club and receive your 6 cookbooks. http://booksumo.com/magnet https://www.instagram.com/booksumopress/ https://www.facebook.com/booksumo/

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 Sweet and Savory Spinach Salad 9 Mushroom Salad 12 Kale and Spinach with Peppers and Balsamic 13 Spinach Salad I 14 Almond Dijon Salad 15 Seattle Salad 16 Asparagus Salad 17 Anchovies, Kale, and Capers 18 Kale and Cannellini with Italian Herbs 19 Creole Kale 22 Pesto Squash 23 Clean Kale with Salsa 24 Broccoli Bake I 25 Garlic Broccoli and Cashews 26

Broccoli Salad I 27 Lemon Broccoli Steamer 28 Italian Style Broccoli and Pasta 29 Broccoli Salad IV 32 Easy Broccoli and Quinoa 33 Classical Veggie Sandwich 34 City of Angels Salad 35 Avocado Salsa 36 Estillo Sarita 37 Classical Homemade Guacamole 38 Tomato and Avocado Soup 39 Avocado Salad Dressing 42 The Best Avocado Gazpacho 43 Honey Avocado and Apples 44 Coconut Curry and Lemon Grass Tofu 45 Sweet Curry and Ginger Tofu 46

Zucchini and Lime Tofu 47 Southeast Asian Tofu with Broccoli 48 Vietnamese Tofu 49 Zucchini Bake 52 Summertime Salad 53 Mediterranean Zucchini 54 Greek Style Zucchini 55 Italian Zucchini Coleslaw 56 Jalapeno Gazpacho 57 Clean and Creamy Coleslaw 58 West Coast Gazpacho 59 Roman Gazpacho 62 Minty Gazpacho 63 Two Grapes and Sherry Gazpacho 64 Latin Gazpacho 66 New World Ceviche 67

The Button Frittata 68 The Golden State Frittata 69 The Seattle Frittata 72 Eggplant in India I 73 Eggplant in Japan 74 Chili for Autumn 75 Mushroom Stir Fry I 76 Crimini and Quinoa 77 Mushrooms and Rosemary Asparagus 78 Easy Baked Asparagus 79 Soy Milk Creamy Soup 82 Buttery Balsamic Greens 83 Cashews and Jasmine 84 Black Bean and Olive Brown Rice 85 Easy Mexican Style Brown Rice 86 Easy Indian Style Brown Rice with Chicken 87

Walnut and Mushroom Brown Rice 88 Cilantro and Corn Brown Rice 89 Easy African Style Brown Rice 92 Savory Sweet Cabbage 93 Cabbage from Russia 94

Sweet

and Savory Spinach Salad

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 4 Calories 491 kcal Fat 35.2 g Carbohydrates 42.9g Protein 6g Cholesterol 0 mg Sodium 63 mg

Ingredients 2 tbsps sesame seeds 1 tbsp poppy seeds 1/2 C. white sugar 1/2 C. olive oil 1/4 C. distilled white vinegar 1/4 tsp paprika 1/4 tsp Worcestershire sauce

1 tbsp minced onion 10 oz. fresh spinach - rinsed, dried and torn into bite-size pieces 1 quart strawberries - cleaned, hulled and sliced 1/4 C. almonds, blanched and slivered

Directions 1. Get a bowl, combine: onions, sesame seeds, Worcestershire, poppy seeds, paprika, sugar, vinegar, and olive oil. 2. Place some plastic wrap around the bowl and put everything in the fridge for 2 hrs. 3. Get a 2nd bowl, mix: almonds, strawberries, and spinach. 4. Combine both bowls and toss the leaves to coat everything evenly with sauce. 5. Place the salad in the fridge for 20 mins. Enjoy.

Sweet and Savory Spinach Salad

9

MUSHROOM

Salad

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 126 kcal Fat 6.8 g Carbohydrates 7.5g Protein 10.6 g Cholesterol 103 mg Sodium 625 mg

Ingredients 4 slices turkey bacon 2 eggs 2 tsps white sugar 2 tbsps cider vinegar 2 tbsps water

1/2 tsp salt 1 lb spinach 1/4 lb fresh mushrooms, sliced

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

12

Fry your bacon and then break it into pieces. Set 2 tbsps of drippings aside for later. Boil water in a large pot and then once it is boiling add in your eggs. Continue boiling for 2 mins, with a lid on the pot, and then shut the heat. Let the eggs sit in the hot water for 10 to 15 mins. Now drain the liquid, remove the shells, and cut the eggs into wedges. Add your bacon drippings to a frying pan and then warm the following in it: salt, sugar, water, and vinegar. Cut the stems from your spinach and wash the leaves before placing them in a bowl. Toss the leaves with the wet mixture of vinegar and sugar. Toss the leave then garnish the salad with the eggs, mushrooms, and bacon. Enjoy.

Mushroom Salad

Kale

and Spinach with Peppers and Balsamic

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 6 Calories 228 kcal Fat 19.3 g Carbohydrates 12.7g Protein 3g Cholesterol 0 mg Sodium 147 mg

Ingredients Salad: 1/2 bunch kale - stems removed and discarded, leaves torn into bite-size pieces 1/2 bunch fresh spinach, torn 1/2 head romaine lettuce, torn 1 large carrot, diced 1 large cucumber, diced 1/2 red bell pepper, diced Dressing: 1/2 C. balsamic vinegar

1/2 C. extra-virgin olive oil 1 tbsp lemon juice 1 pinch sea salt 1 pinch ground black pepper 1 pinch garlic powder 1 pinch lemon pepper

Directions 1. Get a bowl, mix: bell peppers, kale, cucumbers, spinach, carrots, and lettuce. 2. Get a 2nd bowl, combine: lemon pepper, vinegar, garlic powder, olive oil, pepper, lemon juice, and sea salt. 3. Combine both bowls. Toss the leaves to coat them evenly. 4. Enjoy.

Kale and Spinach with Peppers and Balsamic

13

SPINACH

Salad I

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 6 Calories 138 kcal Fat 8.3 g Carbohydrates 12.5g Protein 3.8 g Cholesterol 9 mg Sodium 112 mg

Ingredients 1 (6 ounce) package baby spinach leaves 1/3 C. cubed Cheddar cheese 1 Fuji apple - peeled, cored and diced 1/3 C. finely chopped red onion 1/4 C. sweetened dried cranberries

1/3 C. blanched slivered almonds 3 tbsps poppy seed salad dressing

Directionst 1. Get a bowl, toss: almonds, spinach, dressing, cranberries, cheddar, onions, and apples. 2. Place the salad in the fridge for at least 20 to 30 mins. 3. Enjoy.

14

Spinach Salad I

Almond

Dijon Salad

Prep Time: 15 mins Total Time: 20 mins Servings per Recipe: 8 Calories 218 kcal Fat 19.2 g Carbohydrates 6.2g Protein 6.5 g Cholesterol 11 mg Sodium 405 mg

Ingredients 1 C. sliced almonds 3 tbsps red wine vinegar 1/3 C. olive oil 1/4 C. fresh cranberries 1 tbsp Dijon mustard 1/2 tsp minced garlic 1/2 tsp salt

1/2 tsp ground black pepper 2 tbsps water 1/2 red onion, thinly sliced 4 oz. crumbled blue cheese 1 lb mixed salad greens

Directions 1. 2. 3. 4. 5.

Set your oven to 375 degrees before doing anything else. Place all your almonds on a cookie sheet and bake them for 7 mins in the oven Now puree the following with a food processor: water, vinegar, pepper, oil, salt, garlic, and mustard. Get a bowl, combine: the vinegar mix, baked almonds, greens, blue cheese, and onions. Enjoy.

Almond Dijon Salad

15

SEATTLE

Salad

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

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

2 large red bell peppers - seeded, cored, and diced 2 bulbs fennel, trimmed and diced 2 bunches kale, leaves stripped from stems and torn into pieces 1/4 lemon, juiced, or to taste

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

16

Seattle Salad

Asparagus Salad

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 8 Calories 71 kcal Fat 3.7 g Carbohydrates 8.8g Protein 2.7 g Cholesterol 0 mg Sodium 59 mg

Ingredients 1 lb fresh green beans, trimmed and cut into bite-size pieces 1 tbsp extra-virgin olive oil 1 lb fresh asparagus, trimmed and cut into bite-size pieces 1 tbsp extra-virgin olive oil 1/2 red onion, diced

2 C. cherry tomatoes, halved 1/4 C. diced fresh parsley kosher salt to taste ground black pepper to taste

Directions 1. 2. 3. 4.

Set your oven to 400 degrees before doing anything else. Get a bowl, combine: olive oil (1 tbsp) and green beans. Layer the beans onto a cookie sheet and bake everything in the oven for 12 mins. Now combine your asparagus with 1 tbsp of olive oil, in the same bowl, then layer them on the same cookie sheet with the green beans. 5. Cook the asparagus and beans for 12 more mins. 6. Now in the same bowl, combine: parsley, black pepper, green beans, cherry tomatoes, kosher salt, asparagus, and red onions. 7. Enjoy.

Asparagus Salad

17

ANCHOVIES,

Kale, and Capers

Prep Time: 25 mins Total Time: 40 mins Servings per Recipe: 4 Calories 361 kcal Fat 15.6 g Carbohydrates 41.3g Protein 15.4 g Cholesterol 18 mg Sodium 361 kcal

Ingredients 1/2 (16 oz.) package whole-wheat angel hair pasta 2 tbsps olive oil 1/2 large onion, sliced 2 cloves garlic, minced 1 tsp red pepper flakes 1 tbsp drained capers 1 (2 oz.) can anchovy fillets, drained and quartered 1 C. canned diced tomatoes, undrained

2 C. coarsely chopped kale 1 (4 oz.) can sliced black olives, drained 1/2 C. grated Parmesan cheese, or to taste

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

18

Boil your pasta in salt and water for 9 mins. The remove all the liquids. Simultaneously stir fry your garlic, red pepper flakes, and onions for 7 mins in olive oil. Add in: tomatoes, capers, and anchovy. Get this mixture boiling and then add the kale. Lower the heat on the stove and let the kale cook for 12 mins. Add your pasta to the kale mix and also some olives. Garnish the entire dish with parmesan. Enjoy.

Anchovies, Kale, and Capers

Kale

and Cannellini with Italian Herbs

Prep Time: 30 mins Total Time: 1 hr 25 mins Servings per Recipe: 6 Calories 206 kcal Fat 5.7 g Carbohydrates 31.9g Protein 8.7 g Cholesterol 0 mg Sodium 592 mg

Ingredients 2 tbsps olive oil 1 onion, chopped 1 lb kale, stems removed and leaves coarsely chopped 1 (14 oz.) can diced tomatoes with green chili peppers 2 cloves garlic, minced 1 1/2 C. water 2 bay leaves 1/4 tsp ground cumin

1 tsp onion powder 2 (15 oz.) cans canned cannellini beans, drained and rinsed 1 tbsp chopped fresh oregano 1 tsp chopped fresh basil salt and ground black pepper to taste

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

Stir fry your kale and onions in olive oil for 6 mins. Add: onions powder, tomatoes, cumin, green chilies, bay leaves, garlic, and water. Get this mixture simmering for 1 hour. Add in basil, oregano, and beans. Continue simmering for 12 more mins. Finally add your preferred amount of pepper and salt. Enjoy.

Kale and Cannellini with Italian Herbs

19

CREOLE

Kale

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 151 kcal Fat 3.3 g Carbohydrates 25.9g Protein 6.8 g Cholesterol 1 mg Sodium 976 mg

Ingredients 1 C. chicken broth 1/2 C. quinoa, rinsed and drained 2 quarts water 1 bunch kale, sliced 1 tsp olive oil

1 large shallot, minced 1 tsp salt 1/2 tsp Creole seasoning

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

Get a large pot and add in your broth. Get the broth boiling then pour in quinoa. Place a lid on the pot and lower your heat. Cook the quinoa for 12 mins. Get another large pot and boil water in it, once it is boiling, add the kale and cook for 4 mins. Remove all the liquid and kale and place everything to the side. Add in olive oil to the pot. Once the oil is hot fry your shallots for 7 mins. Now add the kale back to the pot and cook for 1 more min before seasoning everything with creole seasoning and salt. 10. Finally add the quinoa to the kale and toss. 11. Enjoy.

22

Creole Kale

Pesto

Squash

Prep Time: 25 mins Total Time: 1 hr 40 mins Servings per Recipe: 6 Calories 160 kcal Fat 10.8 g Carbohydrates 14.1g Protein 4.3 g Cholesterol 20 mg Sodium 461 mg

Ingredients 1 spaghetti squash, halved lengthwise and seeded 3 tbsps butter, divided 1 onion, sliced 1 C. kale, stems removed and leaves chopped 4 white mushrooms, sliced 1 tsp garlic salt 1 tsp Italian seasoning 1 tsp red pepper flakes

1 tsp olive oil 2 tbsps prepared pesto 1/4 C. grated Parmesan cheese

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

Set your oven to 400 degrees before doing anything else. Cook your squash with its skin facing downwards for 1 hr. After the squash is no longer hot remove all the flesh with a large fork or utensil good for scraping. Stir fry your onions in 1 tbsp of butter until it becomes see-through. Now add: red pepper, kale, Italian seasoning, mushrooms, garlic salt, squash, and 2 tbsps of butter. Let the mix cook for 4 mins. Then add everything to a bowl. Garnish the dish with some pesto and olive oil. 7. When serving add parmesan. 8. Enjoy.

Pesto Squash

23

CLEAN KALE

with Salsa

Prep Time: 15 mins Total Time: 1 hr 30 mins Servings per Recipe: 6 Calories 377 kcal Fat 6.5 g Carbohydrates 62.2g Protein 22.7 g Cholesterol 0 mg Sodium 1182 mg

Ingredients 2 tbsps olive oil 1 C. shredded carrot 1 C. chopped onion 5 cloves garlic, minced 6 C. vegetable broth 1 (16 oz.) package dry lentils

1 (24 oz.) jar chunky-style salsa 1 pinch cayenne pepper, or to taste salt and ground black pepper to taste 1 bunch kale, chopped

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

24

Stir fry the following in olive oil for 9 mins: minced garlic, onions, and carrots. Combine with the broth the lentils, and the salsa. Not get the mixture boiling. One the soup is boiling place a lid on the pot and let everything cook with a lower level of heat for 45 to 50 mins. At this point your lentils should no longer be hard. Add the following to them: black pepper, cayenne, and salt. Combine in your kale and put the lid back on the pot. Simmer for another 7 mins. Enjoy.

Clean Kale with Salsa

Broccoli

Bake I (Red Onions and Sage)

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 97 kcal Fat 7.1 g Carbohydrates 7.3g Protein 2.6 g Cholesterol 0 mg Sodium 546 mg

Ingredients 1 (12 oz.) bag broccoli florets 1/2 red onion, sliced 8 fresh sage leaves, torn 2 tbsps extra-virgin olive oil 1/2 tsp salt

1/2 tsp garlic salt 1/4 tsp ground black pepper

Directions 1. Cover a casserole dish or sheet for baking with foil and then set your oven to 400 degrees before doing anything else. 2. Layer your broccoli evenly throughout the dish and top with sage leaves and onions. Garnish all the veggies with olive oil and then black pepper, regular salt, and garlic salt. 3. Cook the veggies in the oven for 27 mins until slightly browned and crunchy. 4. Enjoy.

Broccoli Bake I

25

GARLIC

Broccoli and Cashews

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 6 Calories 187 kcal Fat 14.2 g Carbohydrates 13.2g Protein 5.1 g Cholesterol 27 mg Sodium 611 mg

Ingredients 1 1/2 lbs fresh broccoli, cut into bite size pieces 1/3 C. butter 1 tbsp brown sugar 3 tbsps soy sauce 2 tsps white vinegar 1/4 tsp ground black pepper

2 cloves garlic, minced 1/3 C. chopped salted cashews

Directionst 1. Boil your broccoli in one inch of water for 8 mins. The remove all the liquid and place the broccoli on a plate. 2. Simultaneously as you are boiling the broccoli boil the following: garlic, butter, pepper, soy sauce, and vinegar. Once it is boiling shut the heat and add in the cashews. 3. Garnish your broccoli with the soy sauce mix and serve warm. 4. Enjoy.

26

Garlic Broccoli and Cashews

Broccoli

Salad I (Bacon, Raisins, and Sunflowers)

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 6 Calories 559 kcal Fat 48.1 g Carbohydrates 23.9g Protein 12.9 g Cholesterol 31 mg Sodium 584 mg

Ingredients 10 slices turkey bacon 1 head fresh broccoli, cut into bite size pieces 1/4 C. red onion, chopped 1/2 C. raisins 3 tbsps white wine vinegar

2 tbsps white sugar 1 C. mayonnaise 1 C. sunflower seeds

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

Fry your bacon. Remove any oil excesses and then break the bacon into pieces. Get a bowl, mix: raisins, onions, and broccoli. Get a 2nd bowl, combine: mayo, vinegar, and sugar. Combine both bowls and stir the salad to evenly coat all the florets with dressing. Finally add in your seeds and bacon. Enjoy chilled.

Broccoli Salad I

27

LEMON

Broccoli Steamer

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 120 kcal Fat 9.1 g Carbohydrates 8.8g Protein 3.5 g Cholesterol 23 mg Sodium 100 mg

Ingredients 1 lb broccoli, separated into florets 2 tsps fresh lemon juice 2 tbsps water 3 tbsps butter 2 cloves garlic, minced 1 pinch salt

2 tsps lemon juice 1 tsp ground black pepper

Directionst 1. Steam your broccoli for 16 mins in a frying pan with a lid on it in water with lemon juice (2 tsps). 2. Simultaneously stir fry your garlic with salt for 9 mins in butter. 3. Remove all the liquid from your broccoli and place it back in the pan, add the remaining lemon juice, and garlic mix. Garnish the florets with pepper. 4. Enjoy.

28

Lemon Broccoli Steamer

Italian Style

Broccoli and Pasta

Prep Time: 5 mins Total Time: 35 mins Servings per Recipe: 8 Calories 548 kcal Fat 33 g Carbohydrates 45.5g Protein 18.4 g Cholesterol 45 mg Sodium 470 mg

Ingredients 1 lb spicy Italian sausage 1/2 C. olive oil 4 cloves garlic, minced 1 (16 oz.) package cavatelli pasta 1 (16 oz.) package frozen broccoli

1/2 tsp crushed red pepper flakes 1/4 C. grated Parmesan cheese

Directions 1. Boil your pasta in salt and water for 10 mins. At the 7 min mark add in your broccoli to the boiling pasta. Then remove all the liquid after 10 mins of total boiling time. 2. Simultaneously stir fry your sausage and set it aside after removing all the drippings. 3. Add in the olive oil and the garlic and cook until golden in color. 4. Get a big bowl, toss: broccoli, sausage, cavatelli, garlic, and olive oil. 5. Top the mix with parmesan and pepper flakes. 6. Enjoy.

Italian Style Broccoli and Pasta

29

BROCCOLI

Salad IV (Peanuts and Ramen)

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 6 Calories 562 kcal Fat 34.4 g Carbohydrates 52.3g Protein 16.5 g Cholesterol 0 mg Sodium 356 mg

Ingredients 1 (16 oz.) package broccoli coleslaw mix 2 (3 oz.) packages chicken flavored ramen noodles 1 bunch green onions, chopped 1 C. unsalted peanuts 1 C. sunflower seeds 1/2 C. white sugar

1/4 C. vegetable oil 1/3 C. cider vinegar

Directionst 1. Get a bowl, mix: green onions, vinegar, sugar, crushed ramen and its seasoning, oil, and slaw. 2. Toss the slaw mix and then add seeds and peanuts. 3. Enjoy chilled after 20 mins in the fridge.

32

Broccoli Salad IV

Easy

Broccoli and Quinoa

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

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

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

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

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

Easy Broccoli and Quinoa

33

CLASSICAL

Veggie Sandwich

Prep Time: 30 mins Total Time: 50 mins Servings per Recipe: 4 Calories 393 kcal Fat 23.8 g Carbohydrates 36.5g Protein 9.2 g Cholesterol 22 mg Sodium 623 mg

Ingredients 1/4 C. mayonnaise 3 cloves garlic, minced 1 tbsp lemon juice 1/8 C. olive oil 1 C. sliced red bell peppers 1 small zucchini, sliced 1 red onion, sliced

1 small yellow squash, sliced 2 (4-x6-inch) focaccia bread pieces, split horizontally 1/2 C. crumbled feta cheese

Directionst 1. Get a bowl, combine: lemon juice, mayo, and minced garlic. 2. Now get your grill hot and oil the grate. 3. Top your veggies with olive oil then put the zucchini and bell peppers in the center of the grill. 4. Place the squash and onions around the peppers. 5. Grill the veggies for 4 mins then flip them and continue grilling for 4 more mins. 6. Now remove all the veggies from the grill. 7. Coat your pieces of bread with the lemon mayo then layer some feta on top. 8. Grill the bread for 2 mins with the lid placed on the grill. 9. Now plate your bread and lay the veggies on top of the cheese. 10. Enjoy open faced.

34

Classical Veggie Sandwich

City

of Angels Salad

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 4 Calories 254 kcal Fat 15.6 g Carbohydrates 13.4g Protein 16.5 g Cholesterol 44 mg Sodium 401 mg

Ingredients 1 (10 oz.) bag mixed salad greens 1/4 C. raspberry vinaigrette 1/4 C. walnut pieces 2 tbsps dried tart cherries

4 oz. goat cheese, sliced 1/4 lb cooked chicken breast strips

Directions 1. 2. 3. 4.

Get a bowl, combine: cherries, salad greens, walnuts, and vinaigrette. Stir or toss the salad to distribute the dressing then divide the mix into servings. On each serving add some chicken breast and some goat cheese. Enjoy.

City of Angels Salad

35

AVOCADO

Salsa

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

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

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

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

36

Avocado Salsa

Estillo

Sarita (Avocado 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 1652 mg

Ingredients 2 lbs 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. Get a bowl for your lime juice. Then add in the shrimp and stir everything. Leave the mix to sit for 10 mins. 2. Now at this point the shrimp should be cooked. 3. Add in: cilantro, tomatoes, and onions. 4. Place a covering of plastic on the bowl and put everything in the fridge for 60 mins. Now add in: the pepper, Worcestershire, salt, hot sauce, and ketchup. 5. Stir the ingredients into the sarita. When serving the dish place some shrimp on small platters. 6. Enjoy.

Estillo Sarita

37

CLASSICAL

Homemade Guacamole

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 4 Calories 262 kcal Fat 22.2 g Carbohydrates 18g Protein 3.7 g Cholesterol 0 mg Sodium 596 mg

Ingredients 3 avocados, peeled, pitted, and mashed 1 lime, juiced 1 tsp salt 1/2 C. diced onion 3 tbsps chopped fresh cilantro

2 roma (plum) tomatoes, diced 1 tsp diced garlic 1 pinch ground cayenne pepper

Directionst 1. Get a bowl, combine: salt, lime juice, and avocados. 2. Stir the mix to evenly coat the avocadoes then combine in: the cayenne, onion, garlic, cilantro, and tomatoes. 3. Place a covering of plastic on the bowl and put everything in the fridge for 60 mins. 4. Enjoy.

38

Classical Homemade Guacamole

Tomato

and Avocado Soup

Prep Time: 15 mins Total Time: 55 mins Servings per Recipe: 12 Calories 315 kcal Fat 16.2 g Carbohydrates 37.2g Protein 8.7 g Cholesterol 12 mg Sodium 1152 mg

Ingredients 2 tbsps vegetable oil 1 (1 lb) package frozen pepper and onion veggie mix 2 cloves garlic, diced 3 tbsps ground cumin 1 (28 oz.) can crushed tomatoes 3 (4 oz.) cans chopped green chili peppers, drained 4 (14 oz.) cans vegetable broth

salt and pepper to taste 1 (11 oz.) can whole kernel corn 12 oz. tortilla chips 1 C. shredded Cheddar cheese 1 avocado, peeled, pitted and diced

Directions 1. Stir fry your onions and peppers for 2 mins in hot oil then add in the cumin and garlic. Continue frying the mix for 4 more mins until the veggies are soft. 2. Now combine in the chili peppers and tomatoes. 3. Stir the mix again and let the pepper cook for 30 secs before adding in some pepper, salt, and the broth. 4. Now get everything boiling, set the heat to low, and let the mix gently simmer for 35 mins. 5. Add in the corn to the mix and let the veggies cook for 7 mins. 6. When serving the soup top each individual serving with some tortilla chips, avocado, and cheese. 7. Enjoy.

Tomato and Avocado Soup

39

AVOCADO

Salad Dressing

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

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

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

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

42

Avocado Salad Dressing

The Best

Avocado Gazpacho

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

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

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

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

The Best Avocado Gazpacho

43

HONEY

Avocado and Apples

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 4 Calories 294 kcal Fat 15.9 g Carbohydrates 41.4g Protein 3.2 g Cholesterol 0 mg Sodium 10 mg

Ingredients 2 avocado, peeled, pitted and diced 1 large red apple, cored and diced 2 tbsps honey

1/2 C. raisins, soaked in water and drained 1 tbsp hulled sunflower seeds

Directionst 1. Get a bowl, combine: raisins, apples, and avocados. 2. Stir the mix to distribute the raisins then top everything with the sunflower seeds and the honey. 3. Enjoy.

44

Honey Avocado and Apples

Coconut Curry

and Lemon Grass Tofu (Thai Style)

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 4 Calories 434 kcal Fat 25.7 g Carbohydrates 43.7g Protein 12.7 g Cholesterol 0 mg Sodium 269 mg

Ingredients

Directions

1 (14 oz.) can coconut milk 2 C. vegetable broth 1 (1 inch) piece galangal 2 stalks lemon grass, bruised and chopped 5 kaffir lime leaves, torn 1/2 tsp Thai red curry paste 1 (12 oz.) package extra firm tofu, drained and cubed 1/2 C. stemmed and sliced shiitake mushrooms 1/2 C. sliced button mushrooms 2 tbsps fresh lime juice 2 1/2 tbsps brown sugar 1/8 tsp turmeric powder 4 oz. dry rice stick noodles 1/2 tsp crushed red pepper flakes

1. Get the following boiling for 2 mins: kaffir leaves, coconut milk, lemon grass, galangal, and broth. 2. Once everything is boiling lower the heat to a gentle simmer. Let the mix simmer for 17 mins. 3. Now run the mix through a strainer and keep only the liquid, throw away anything else. 4. Add the broth back to the pot and also add in: turmeric, curry paste, brown sugar, tofu, lime juice, button and shiitake mushrooms. 5. Get the contents lightly boiling again and continue cooking for 12 mins. 6. Simultaneously get your rice noodles boiling in water and salt. 7. Boil this mix for 5 mins then remove all the liquids. Divide the noodles between your serving bowls and top everything with a good amount of broth mix. 8. Add some more pepper flakes as well. Enjoy.

Coconut Curry and Lemon Grass Tofu

45

SWEET CURRY

and Ginger Tofu

Prep Time: 25 mins Total Time: 40 mins Servings per Recipe: 6 Calories 232 kcal Fat 13.2 g Carbohydrates 16.9g Protein 16.5 g Cholesterol 0 mg Sodium 680 mg

Ingredients 2 bunches green onions 1 (14 oz.) can light coconut milk 1/4 C. soy sauce, divided 1/2 tsp brown sugar 1 1/2 tsps curry powder 1 tsp minced fresh ginger 2 tsps chili paste 1 lb firm tofu, cut into 3/4 inch cubes

4 roma (plum) tomatoes, chopped 1 yellow bell pepper, thinly sliced 4 oz. fresh mushrooms, chopped 1/4 C. chopped fresh basil 4 C. chopped bok choy salt to taste

Directionst 1. Separate the green portion of the onions and dice it into 2'' pieces. 2. Now get the following boiling: chili paste, coconut milk, ginger, 3 tbsps soy sauce, curry, and brown sugar. 3. Once everything is boiling add in: mushrooms, tofu, onions, yellow pepper, and tomatoes. 4. Place a lid on the pot and let it all cook for 7 mins, then add in bok choy, pepper, salt, the rest of the soy sauce, and the basil. 5. Cook the contents for 7 more mins then add the rest of the onions. Enjoy.

46

Sweet Curry and Ginger Tofu

Zucchini

and Lime Tofu

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 4 Calories 425 kcal Fat 38.8 g Carbohydrates 20.9g Protein 18.4 g Cholesterol 0 mg Sodium 856 mg

Ingredients 2 tbsps peanut oil 1 (16 oz.) package extra-firm tofu, cut into bite-sized cubes 1 tbsp minced fresh ginger root 2 tbsps red curry paste 1 lb zucchini, diced 1 red bell pepper, diced

3 tbsps lime juice 3 tbsps soy sauce 2 tbsps maple syrup 1 (14 oz.) can coconut milk 1/2 C. chopped fresh basil

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

Stir fry your tofu in peanut oil until browned all over. Then the tofu place to the side. Add the curry paste and ginger into the oil and cook them for 30 secs while stirring. Now add the bell peppers and the zucchini. Stir fry the veggies for 60 secs then add: tofu, lime juice, coconut milk, soy sauce, and syrup. Get everything gently boiling for 2 mins then then add some basil and shut the heat. Enjoy.

Zucchini and Lime Tofu

47

SOUTHEAST ASIAN

Tofu with Broccoli

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 443 kcal Fat 29.9 g Carbohydrates 24g Protein 29 g Cholesterol 0 mg Sodium 641 mg

Ingredients 1 tbsp peanut oil 1 small head broccoli, chopped 1 small red bell pepper, chopped 5 fresh mushrooms, sliced 1 lb firm tofu, cubed 1/2 C. peanut butter 1/2 C. hot water 2 tbsps vinegar

2 tbsps soy sauce 1 1/2 tbsps molasses ground cayenne pepper to taste

Directionst 1. Get a bowl, mix the following, until smooth: cayenne, peanut butter, molasses, hot water, soy sauce, and vinegar. 2. Stir fry your tofu, broccoli, mushrooms, and bell peppers in the oil for 7 mins. 3. Add in the peanut mix and cook for 6 more mins with a gentle boil. 4. Enjoy.

48

Southeast Asian Tofu with Broccoli

Vietnamese Tofu

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

Directions

2 tbsps 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 tbsps 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 tbsps vegetarian fish sauce (optional) 2 tsps 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

1. Stir fry your shallots and onions in oil until the onions are see-through then add in: curry, garlic, lemon grass, and ginger. 2. Stir fry everything for about 6 more mins then add: tofu, green peppers, mushrooms, and carrots. 3. Cook the mix for 2 more mins before adding in the veggie stock, pepper flakes, and fish sauce. 4. Stir everything and get it all boiling. 5. Once the contents are boiling add in the coconut milk and the potatoes, get it all boiling again. 6. Once the soup is boiling set the heat to low and let the mix gently cook for 50 mins. 7. When serving the soup top it with some fresh cilantro and some bean sprouts. 8. Enjoy.

Vietnamese Tofu

49

ZUCCHINI

Bake

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 8 Calories 261 kcal Fat 13.6 g Carbohydrates 23.4g Protein 11.9 g Cholesterol 77 mg Sodium 820 mg

Ingredients 4 C. shredded zucchini 1 onion, diced 2 eggs, beaten 1 (8.5 oz.) package dry corn muffin mix

1/2 tsp salt 1/4 tsp ground black pepper 8 oz. Cheddar cheese, shredded

Directionst 1. 2. 3. 4. 5. 6.

52

Coat a baking dish with oil then set your oven to 350 degrees before doing anything else. Get a bowl, combine: pepper, zucchini, salt, onions, muffin mix, and eggs. Whisk the mix then add in half of the cheese. Layer everything into the dish then add the rest of the cheddar. Cook everything for 65 mins in the oven. Enjoy.

Zucchini Bake

Summertime Salad

Prep Time: 15 mins Total Time: 1 hr 30 mins Servings per Recipe: 4 Calories 236 kcal Fat 5.6 g Carbohydrates 39.6g Protein 7.7 g Cholesterol < 1 mg Sodium < 9 mg

Ingredients 1 C. orzo 4 tsps olive oil, divided 2 zucchinis, quartered lengthwise and thinly sliced coarse salt and ground black pepper to taste

1/2 C. torn fresh basil 1 tbsp white wine vinegar, or to taste 1 clove garlic, diced

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

Get your orzo boiling in water and salt for 12 mins. Remove all the liquids and lay the orzo into a casserole dish to cool. Now get 1 tbsp of olive oil hot then begin to stir fry your garlic and zucchini in it for 7 mins. Now add some pepper and salt. Get a bowl, combine: 1 tsp olive oil, orzo, vinegar, basil, and zucchini mix. Stir the mix then add some pepper and salt. Stir the mix again then place a covering of plastic on the bowl and put everything in the fridge for 2 hrs. 8. Serve the dish at room temperature. 9. Enjoy.

Summertime Salad

53

MEDITERRANEAN

Zucchini

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

Directionst

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, thinly sliced lengthwise 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 a 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 tbsp 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 the veggies for 9 mins and flip them after 4 mins of broiling. 7. Once the veggies have cooled cut them into small pieces. 8. Now boil your pasta in salt and water for 9 mins then remove all the liquid and let the noodles cool. 9. Get a 2nd bowl, combine: pasta, veggies and the rest of the ingredients except the vinaigrette. Toss the mix then add the dressing and toss everything again. Enjoy.

54

Mediterranean Zucchini

Greek Style 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, thinly sliced 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. 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.

Greek Style Zucchini

55

ITALIAN

Zucchini Coleslaw

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, finely diced 1/2 medium onion, finely diced 3 tbsps Italian salad dressing

1 bunch diced fresh parsley

Directionst 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.

56

Italian Zucchini Coleslaw

Jalapeno

Gazpacho

Prep Time: 20 mins Total Time: 2 hrs 20 mins Servings per Recipe: 4 Calories 155 kcal Fat 7.9 g Carbohydrates 19.4g Protein 4g Cholesterol 0 mg Sodium 248 mg

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

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

Directions 1. Get a bowl, combine: pepper, zucchini, garlic, salt, onions, lemon juice, avocado, jalapeno, garbanzos, and cider vinegar. 2. Stir the mix to evenly distribute the contents and place a covering of plastic around the bowl. 3. Put everything in the fridge for 2 hrs. 4. Enjoy.

Jalapeno Gazpacho

57

CLEAN

and Creamy Coleslaw

Prep Time: 15 mins Total Time: 1 hr 45 mins Servings per Recipe: 8 Calories 31 kcal Fat 1.6 g Carbohydrates 4g Protein 0.6 g Cholesterol 2 mg Sodium < 126 mg

Ingredients 2 C. shredded zucchini 1 C. shredded carrot 1/4 C. low-fat creamy salad dressing 1 tsp white sugar

salt and ground black pepper to taste

Directionst 1. Let your zucchini sit in a colander for 40 mins then remove the liquids and place the veggies in a bowl with the carrots. 2. Stir the mix then add in the sugar and dressing. 3. Stir the mix again then place a covering of plastic on the bowl and chill the contents in the fridge for 2 hrs. 4. Now add some pepper and salt. 5. Enjoy. 

58

Clean and Creamy Coleslaw

West Coast

Gazpacho

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 4 Calories 389.3 Fat 36.7g Cholesterol 0.0mg Sodium 29.4mg Carbohydrates 16.0g Protein 3.3g

Ingredients 2 C. yellow pear tomatoes, sliced in half 2 yellow bell peppers, seeds removed and diced 1 red bell pepper, seeds removed and diced 1 cucumber, peeled, seeds removed and diced 1 bunch green onion, chopped 3 cloves garlic, diced 1 bunch cilantro, destemmed and finely chopped

1 jalapeno, seeds removed and diced 2/3 C. olive oil 3 tbsps white wine vinegar 3 tbsps finely chopped fresh chives salt, to taste fresh coarse ground black pepper, to taste

Directions 1. 2. 3. 4. 5.

Get a bowl, mix: jalapeno, tomatoes, cilantro, pepper, garlic, onions, and cucumbers. Get a 2nd bowl, combine: herbs, olive oil, and white vinegar. Stir the mix then add in some pepper and salt. Combine both bowls and let the gazpacho for 1 hr, covered in the fridge. Enjoy.

West Coast Gazpacho

59

ROMAN

Gazpacho

Prep Time: 25 mins Total Time: 25 mins Servings per Recipe: 6 Calories 63.8 Fat 0.4g Cholesterol 0.0mg Sodium 368.6mg Carbohydrates 13.9g Protein 2.3g

Ingredients 1 1/2 lbs ripe tomatoes, seeded, cut into 2 inch pieces 1 large cucumber, peeled, halved lengthwise, seeded, and sliced into 1/2 inch slices 1 red bell pepper, cut into 1 inch pieces 1 small red onion, coarsely chopped 2 cloves garlic, diced 1 1/2 C. tomato juice 1/3 C. balsamic vinegar

1/2 tsp salt 1/4 tsp red pepper flakes 1/3 C. chopped fresh basil, for garnish

Directionst 1. Add the following to the bowl of a food processor: garlic, tomatoes, onion, bell peppers, and cucumbers. 2. Chop the veggies then combine in the pepper flakes, tomato juice, salt, and vinegar. 3. Continue to combine the mix a few more times. 4. Then pour everything into a bowl and place a covering of plastic on the bowl. 5. Put everything in the fridge for 8 hrs. 6. Add in some more pepper and salt and divide the mix between serving bowls. 7. Top each serving with some basil. Enjoy.

62

Roman Gazpacho

Minty

Gazpacho

Prep Time: 10 mins Total Time: 2 hrs 10 mins Servings per Recipe: 6 Calories 114.7 Fat 7.1g Cholesterol 0.0mg Sodium 27.7mg Carbohydrates 12.2g Protein 2.2g

Ingredients 2 thick slices onions 1 large beet, roasted and peeled 6 oz. cucumbers, peeled and coarsely chopped 2 lbs ripe tomatoes, quartered 2 sticks celery, coarsely chopped 2 large garlic cloves, halved, green germs removed 2 tbsps sherry wine vinegar, plus a little extra for the onion

3 tbsps extra virgin olive oil salt 1/2-1 C. ice water 1/2 C. diced cucumber slivered fresh mint leaves

Directions 1. 2. 3. 4.

Let your onions sit submerged in water then add in a bit of vinegar. Leave the onions to stand for 10 mins. Then slice the onions. Add the following to the bowl of a food processor and puree them: onions, beets, cucumbers, tomatoes, celery, garlic, wine vinegar, olive oil. 5. Puree the mix for 3 mins then place everything into a bowl. 6. Place a covering of plastic on the bowl and put everything in the fridge 3 hrs. 7. Enjoy.

Minty Gazpacho

63

TWO GRAPES

and Sherry Gazpacho

Prep Time: 5 mins Total Time: 25 mins Servings per Recipe: 4 Calories 1306.0 Fat 122.8g Cholesterol 10.0mg Sodium 401.9mg Carbohydrates 44.2g Protein 19.6g

Ingredients 3 large garlic cloves 2 C. diced stale bread, crusts removed 2 C. peeled fried and salted almonds 1 C. white seedless grapes, halved 1 C. red seedless grapes, halved salt 1 1/2 C. extra virgin olive oil 1 1/2-2 tbsps sherry wine vinegar extra virgin olive oil, as needed 1/4 C. diced bread

salt 1/2 C. mixed red and white seedless grapes, cut into small dice 1/4 C. peeled fried and salted almonds 1 scallion, thinly sliced diagonally almond oil or extra virgin olive oil, for drizzling sherry wine vinegar, as needed

Directionst 1. Get your pieces of garlic boiling in water for 2 mins then remove all the liquids and place the garlic in a bowl, in a the fridge. 2. Place your bread in bowl with water as well and let the bread sit submerged for 12 mins. 3. Now drain the water from the bread and squeeze the bread with your hands to remove more liquids. 4. Place the following in the bowl of a food processor: pieces of garlic, almonds, bread, and grapes. 5. Add some salt and puree the mix. 6. Get 1 C. of cold water and another with olive oil then gradually pour in both liquids into the puree with a slow speed. 7. Now combine in 1.5 tbsps of vinegar and some more salt as well. 8. Place the gazpacho in a bowl and place a covering of plastic on the bowl. 64

Two Grapes and Sherry Gazpacho

9. Put everything in the fridge for 3 hrs. 10. Now set your oven to 400 degrees before doing anything else. 11. Coat your pieces of bread with olive oil and salt then place everything into a casserole dish. 12. Cook the bread in the oven for 9 mins then place them in a bowl with the scallions, almonds, and grapes. 13. Add in some pepper, salt, some olive oil, and some vinegar. 14. Divide your gazpacho between serving dishes and top each dish with some of the scallion mix. 15. Enjoy.

65

LATIN

Gazpacho

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 4 Calories 197 kcal Fat 14.7 g Carbohydrates 16.1g Protein 3.2 g Cholesterol 0 mg Sodium 19 mg

Ingredients 10 ripe tomatoes, quartered 1/2 red onion, diced 1 serrano chile pepper, seeded and diced 1/2 C. chopped fresh cilantro, or to taste 2 limes, juiced 3 cloves garlic, peeled

1 tsp red wine vinegar, or to taste salt to taste 1/4 C. extra-virgin olive oil (optional)

Directionst 1. Add the following to the bowl of a food processor: serrano, red onions, and tomatoes. 2. Puree the mix then combine in the salt, cilantro, vinegar, garlic, and lime juice. 3. Puree the mix again then add in the olive oil in a slow stream as you run the machine with a low heat. 4. Puree the gazpacho until it is smooth again then place everything in a serving bowl. 5. Enjoy.

66

Latin Gazpacho

New World 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, or more to taste 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. Get a bowl, combine: garlic, crab, jalapeno, tomatoes, lime juice, avocados, shrimp, cilantro, cucumber, and red onions. 2. Stir the mix then add in the clam juice cocktail. 3. Stir the mix again then place a covering of plastic on the bowl and put everything in the fridge for 8 hrs. 4. Enjoy.

New World Ceviche

67

THE BUTTON

Frittata

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 2 Calories 402.3mg Cholesterol 284.8mg Sodium 4.5g Carbohydrates 20.4g Protein 402.3mg

Ingredients 1 C. baby spinach leaves 2 green onions, sliced 4 button mushrooms, washed and sliced 1 roasted red pepper, chopped 1 tbsp fresh basil 1 tsp butter

4 eggs 1/3 C. ricotta cheese 2 tbsps parmesan cheese, shredded salt and pepper

Directionst 1. Coat a frying pan with nonstick spray, add in your butter, and place the pan over a medium level of heat. 2. Begin to fry your basil and veggies in the melted butter until the spinach is soft. 3. Now combine your ricotta and eggs in a bowl then pour the mix into the pan once it is smooth. 4. Cook the frittata in the pan by lifting the edges as they cook. 5. Once the bottom of the frittata has set, flip it and cook the opposite side for 4 mins. 6. Place everything onto a serving plate and top it with some shredded parmesan. 7. Slice the frittata in half. 8. Enjoy.

68

The Button Frittata

The Golden State Frittata

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 4 Calories 238.9 kcal Cholesterol 369.3mg Sodium 12.5g Carbohydrates 14.6g Protein 238.9 kcal

Ingredients 3 tsps olive oil, divided 2 C. sliced onions or 2 C. scallions or 2 C. leeks, or combination coarse salt fresh ground pepper

1 C. tomatoes 6 egg whites 4 egg yolks, beaten 4 oz. cheese

Directions 1. Set your oven to 350 degrees before doing anything else. 2. Begin to stir fry your scallions after topping them with pepper and salt for 60 secs then place a lid on the pot and cook the mix for 6 mins. 3. Combine in the tomatoes and place the lid back on the pot for 3 more mins. 4. Now place everything into a bowl. 5. Get a 2nd bowl and whisk some pepper, some salt, and the egg whites until the mix is peaking. 6. Now combine in the yolks slowly. 7. Coat your frying pan with 1 tsp of olive oil then pour in the eggs into the pan evenly, making sure that the entire surface is covered. 8. Now top the eggs with the tomato mix and leave about 1 inch of space on the edge of the frittata. 9. Top everything with the cheese and fry the mix for about 4 mins then place it in the oven for 22 mins until it is fully done. 10. Enjoy. The Golden State Frittata

69

THE SEATTLE

Frittata

Prep Time: 5 mins Total Time: 25 mins Servings per Recipe: 6 Calories 247.6 kcal Cholesterol 236.4mg Sodium 325.3mg Carbohydrates 4.3g Protein 14.5g

Ingredients 8 frozen artichoke hearts, drained 2 garlic cloves, minced 1 medium onion, cut in crescents 3 tbsps olive oil 6 eggs 1/2 C. milk

1/2 tsp dried oregano 1/8 tsp pepper 1 C. mozzarella cheese, shredded 1/2 C. shredded parmesan cheese fresh basil leaf

Directionst 1. Cook the artichoke in a pan with nonstick spray until they are soft. Then divide each piece of artichoke and place them to the side. 2. Now get your oven's broiler hot before doing anything else. 3. Begin to stir fry your garlic and onions in 2 tbsp of olive oil until it is brown. 4. Get a bowl, combine: half of the parmesan, eggs, mozzarella, milk, pepper, and oregano. Whisk the mix until it is smooth then add in the onion mix. 5. Add the rest of the olive oil to the frying pan and evenly layer your pieces of artichoke into the pan. 6. Now add your eggs and set the heat to low. 7. Place a lid on the pan and let the frittata cook for 12 mins then top it with the rest of the parmesan and place everything under the broiler for 3 mins. 8. Top the frittata with some basil. 9. Enjoy..

72

The Seattle Frittata

Eggplant

in India I

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 61 kcal Fat 1.5 g Carbohydrates 11.8g Protein 2g Cholesterol 0 mg Sodium 152 mg

Ingredients 1 eggplant 1 tsp vegetable oil 1 medium onion, chopped 2 roma (plum) tomatoes, chopped 1/4 tsp ground cayenne pepper

1/4 tsp salt 1/4 tsp pepper 4 sprigs chopped fresh cilantro

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

Turn on the broiler of your oven to low if possible. Cook the eggplants for 6 mins under the broiler and turn them every 2 mins. Now with a high setting cook the eggplants in the microwave for 6 mins or until soft. Once the eggplants can be held peel off the skin and dice them into large bitesize pieces. Stir fry your onions in oil, then add the tomatoes and eggplants. Add in pepper, salt, and cayenne then top with cilantro. Cook for 2 mins. Enjoy with rice.

Eggplant in India I

73

EGGPLANT

in Japan

Prep Time: 20 mins Total Time: 35 mins Servings per Recipe: 6 Calories 212 kcal Fat 10.3 g Carbohydrates 29.9g Protein 5g Cholesterol 0 mg Sodium 445 mg

Ingredients 2 tbsps vegetable oil 4 Japanese eggplants, cut into 1-inch cubes 2 tbsps vegetable oil 2 onions, thinly sliced 1 tbsp minced garlic 2 tbsps soy sauce 2 tbsps water

1 1/2 tbsps oyster sauce 1 tbsp chili garlic sauce 1 tsp white sugar ground black pepper to taste 1/2 tsp Asian (toasted) sesame oil

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

Get a bowl, mix: black pepper, soy sauce, sugar, water, chili garlic sauce, and oyster sauce. Get 2 tbsps of oil very hot in a wok. Then stir fry your eggplants for 6 mins. Place the eggplants to the side. Add in 2 more tbsps of oil and then your onions and garlic for 1 min. Now pour in your soy sauce mix. Set the heat to low and pour the eggplants into the sauce and onions. Cook the eggplants with a light simmer and low heat until most of the liquid has evaporated (about 6 to 7 mins). 8. Add some sesame oil and cook for 1 more min.Enjoy.

74

Eggplant in Japan

Chili

for Autumn (Vegetarian Approved)

Prep Time: 10 mins Total Time: 1 hr Servings per Recipe: 6 Calories 178 kcal Fat 5.8 g Carbohydrates 27.8g Protein 7.1 g Cholesterol 0 mg Sodium 640 mg

Ingredients 2 tbsps extra-virgin olive oil 1 C. diced red onion 5 large cloves garlic, crushed or diced 2 tbsps chili powder, or more to taste 2 tsps ground cumin 2 C. juicy diced fresh tomatoes 1 (15 oz.) can no-salt-added black beans, drained 1 C. water (or red wine) 1 C. diced bell pepper (any color)

1 C. diced zucchini 1 C. corn kernels 1 C. diced white or portobello mushrooms 1 C. diced fresh cilantro, packed 1/8 tsp cayenne pepper, or more to taste Salt and freshly ground black pepper, to taste

Directions 1. 2. 3. 4. 5.

Stir fry your onions in oil for 4 mins then season them with: cumin, garlic, and chili powder. Continue stir frying for 2 more mins. Add the rest of the ingredients listed and get everything boiling. Once boiling, set the heat to low and let the vegetables lightly boil for 23 mins. Before eating, top the servings with cilantro, cheddar, guacamole, onions, and sour cream. Enjoy.

Chili for Autumn

75

MUSHROOM

Stir Fry I (Portobello and Asiago)

Prep Time: 10 mins Total Time: 15 mins Servings per Recipe: 2 Calories 349 kcal Fat 34 g Carbohydrates 7.2g Protein 6.6 g Cholesterol 10 mg Sodium 360 mg

Ingredients 3 tbsps olive oil, divided 1 1/2 tbsps garlic flavored olive oil 1/4 onion, cut into chunks 2 portobello mushroom caps, sliced

salt and black pepper to taste freshly grated Parmesan freshly grated Asiago cheese

Directionst 1. Stir fry your mushrooms and onions in 1.5 tbsps of regular and garlic flavored olive oil until your find the onions tender and a bit dark around the edges. Shut the heat and top the mushrooms with the remaining oil, pepper and salt, and your cheeses. 2. Enjoy with rice

76

Mushroom Stir Fry I

Crimini

and Quinoa

Prep Time: 25 mins Total Time: 55 mins Servings per Recipe: 4 Calories 173 kcal Fat 9.2 g Carbohydrates 19.3g Protein 4.4 g Cholesterol 0 mg Sodium 108 mg

Ingredients 1/3 C. quinoa 1 C. water 1 pinch salt 1 tbsp olive oil 1 tsp diced garlic 1 small sweet onion, diced 1 C. crimini mushrooms, sliced

1 small sweet potato, peeled and diced 1/4 tsp cayenne pepper salt and pepper to taste 1/4 C. diced, toasted pecans

Directions 1. 2. 3. 4.

5. 6. 7. 8.

Toast your quinoa in a big pot for 7 mins then add in your water and some salt. Get everything boiling. Once it is boiling place a lid on the pan and set the heat to low. Cook the mix for 22 mins. Simultaneously stir fry your onions and garlic in olive oil for 7 mins then add in pepper, salt, cayenne, potatoes, and mushrooms. Place a lid on the pan and cook everything with a low heat for 22 mins as well. Stir the potatoes every 4 to 5 mins. Also add a bit of water if necessary to avoid any burning. Combine both pans together when everything is finished and stir to distribute the vegetables evenly. Garnish the mix with some pecans. Enjoy.

Crimini and Quinoa

77

MUSHROOMS

and Rosemary Asparagus

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 6 Calories 38 kcal Fat 1.8 g Carbohydrates 4.3g Protein 2.8 g Cholesterol 0 mg Sodium 84 mg

Ingredients 1 bunch fresh asparagus, trimmed 1/2 lb. fresh mushrooms, quartered 2 sprigs fresh rosemary, minced 2 tsps olive oil

kosher salt to taste freshly ground black pepper to taste

Directionst 1. Coat a baking sheet with nonstick spray and then set your oven to 450 degrees before doing anything else. 2. Get a bowl, toss: pepper, asparagus, salt, mushrooms, rosemary, and olive oil. 3. Evenly distribute the veggies throughout the sheet and cook them in the oven for 17 mins. 4. Enjoy.

78

Mushrooms and Rosemary Asparagus

Easy

Baked Asparagus

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 123 kcal Fat 10.8 g Carbohydrates 5.2g Protein 3.3 g Cholesterol 2 mg Sodium < 471 mg

Ingredients 1 bunch thin asparagus spears, trimmed 3 tbsps olive oil 1 1/2 tbsps grated Parmesan cheese (optional) 1 clove garlic, minced (optional) 1 tsp sea salt

1/2 tsp ground black pepper 1 tbsp lemon juice (optional)

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

Set your oven to 425 degrees before doing anything else. Get a bowl and combine the olive oil with the asparagus. Then add in: pepper, parmesan, salt, and garlic. Evenly distribute the spears in a casserole dish and then roast everything the oven for 17 mins. After the roasting time has elapsed top the contents with lemon juice. Enjoy. 

Easy Baked Asparagus

79

SOY MILK

Creamy Soup

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 167 kcal Fat 6.7 g Carbohydrates 18.7g Protein 9.7 g Cholesterol 15 mg Sodium 967 mg

Ingredients 1 lb. fresh asparagus 3/4 C. chopped onion 1/2 C. vegetable broth 1 tbsp butter 2 tbsps all-purpose flour 1 tsp salt1 pinch ground black pepper 1 1/4 C. vegetable broth

1 C. soy milk 1/2 C. yogurt 1 tsp lemon juice 1/4 C. grated Parmesan cheese

Directionst 1. 2. 3. 4. 5. 6.

Boil your asparagus and onions in half a C. of broth until soft. Once the mix is soft puree the broth and the asparagus in a food processor or blender. Now in the same pot add: butter, flour, pepper, and salt. Cook for 2 mins stirring constantly. Then add in the rest of the broth and turn up the heat. Get the contents simmering and then add the milk and puree. Stir and cook for 1 min then add lemon juice and yogurt. Once everything is hot place the soup into bowls. 7. Top with parmesan. 8. Enjoy.

82

Soy Milk Creamy Soup

Buttery

Balsamic Greens

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 77 kcal Fat 5.9 g Carbohydrates 4.9g Protein 2.8 g Cholesterol 15 mg Sodium 269 mg

Ingredients 1 bunch fresh asparagus, trimmed cooking spray salt and pepper to taste 2 tbsps butter

1 tbsp soy sauce 1 tsp balsamic vinegar

Directions 1. Set your oven to 400 degrees before doing anything else. 2. Evenly distribute your asparagus in a casserole dish and then top with pepper, salt, and nonstick spray first. 3. Roast everything in the oven for 14 mins. 4. Then cook the following in a pan for a few mins: vinegar, butter, and soy sauce. 5. Garnish the asparagus with the butter sauce. 6. Enjoy with rice.

Buttery Balsamic Greens

83

CASHEWS

and Jasmine

Prep Time: 25 mins Total Time: 50 mins Servings per Recipe: 8 Calories 249 kcal Fat 10 g Carbohydrates 35.1g Protein 5.3 g Cholesterol 15 mg Sodium 173 mg

Ingredients 1/4 C. butter 2 oz. uncooked spaghetti, broken 1/4 C. minced onion 1/2 tsp minced garlic 1 1/4 C. uncooked jasmine rice 2 1/4 C. vegetable broth salt and pepper to taste

1/2 lb. fresh asparagus, trimmed and cut into 2 inch pieces 1/2 C. cashew halves

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

84

Cook your pasta in melted butter until the butter turns a little brown. Then add in garlic and onions and cook for 3 more mins. Pour in your rice and let it cook for 6 mins then add in pepper and salt and broth. Get the broth boiling. Then place a lid on the pot and set the heat to low. Cook the rice covered for 22 mins. Simultaneously cook the asparagus in boiling water for 5 to 7 mins until soft but crunchy. Add the asparagus and nuts to the rice and stir a bit. Enjoy.

Cashews and Jasmine

Black Bean

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. Once the rice is room temp add the following to it, then toss: pepper, collard greens, salt, beans, tomatoes, peas, olives, corn, and chilies. Enjoy at room temp or slightly warm.

Black Bean and Olive Brown Rice

85

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

Directionst 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.

86

Easy Mexican Style Brown Rice

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.

Easy Indian Style Brown Rice with Chicken

87

WALNUT

and Mushroom Brown Rice

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 8 Calories 163 kcal Fat 9.1 g Carbohydrates 19.7g Protein 3.4 g Cholesterol 1 mg Sodium 227 mg

Ingredients 2 tbsps olive oil 1 small onion, chopped 1/4 C. celery, chopped 1 1/2 C. sliced mushrooms 1 (14.5 oz.) can chicken broth

2 C. Minute(R) Brown Rice, uncooked 1/2 C. chopped walnuts, toasted 2 tbsps fresh parsley, chopped

Directionst 1. Stir fry for 5 mins your celery and onions in oil. Then add in the mushrooms and cook for 4 more mins. 2. Pour in the broth and get everything boiling. 3. Once everything is boiling pour in the rice and get it boiling again, now place a lid on the pot and let the content gently cook with a low level of heat for 5 mins. 4. Shut the heat and let it cool for 7 mins then add in some parsley and walnuts. 5. Enjoy.

88

Walnut and Mushroom Brown Rice

Cilantro

and Corn Brown Rice

Prep Time: 5 mins Total Time: 1 hr 5 mins Servings per Recipe: 6 Calories 133 kcal Fat 3.2 g Carbohydrates 24.4g Protein 2.7 g Cholesterol 0 mg Sodium 198 mg

Ingredients 2 C. water 1 C. brown rice 1 tbsp olive oil 1/2 tsp salt

1 C. frozen corn kernels 1/2 tsp dried cilantro

Directions 1. 2. 3. 4. 5.

Get the following boiling: salt, water, olive oil, and rice. Once everything is boiling add in: cumin, cilantro, and corn. Set the heat to low, place a lid on the pot, and let the mix gently cook for 50 mins. Before serving, stir the rice after it has cooled off. Enjoy.

Cilantro and Corn Brown Rice

89

EASY

African Style Brown Rice

Prep Time: 30 mins Total Time: 5 hrs 30 mins Servings per Recipe: 20 Calories 205 kcal Fat 8.7 g Carbohydrates 22.8g Protein 10.8 g Cholesterol 14 mg Sodium 353 mg

Ingredients

Directionst

2 tbsps olive oil 2 large skinless, boneless chicken breast halves 1 onion, chopped 2 red bell peppers, sliced 4 cloves garlic, minced 1 (28 oz.) can crushed tomatoes 2 sweet potatoes, peeled and cut into bite-size pieces 3 C. sliced carrots 4 C. chicken broth, or more as needed 1/2 tsp curry powder 1/2 tsp ground cumin 1/4 tsp chili powder 1/4 tsp cayenne pepper 1/4 tsp crushed red pepper flakes 1/4 tsp ground cinnamon 1/4 tsp ground black pepper 1 C. brown rice 1 C. crunchy peanut butter

1. For 6 mins, per side, fry your chicken in olive oil. 2. Put everything in your crock pot. 3. Now in the same pan stir fry: garlic, bell pepper, and onions for 7 mins then add it to the crock pot as well. 4. Also add the following to the crock pot: black pepper, tomatoes, cinnamon, sweet potatoes, red pepper, carrots, cayenne, broth, chili powder, curry, and cumin. 5. Cook for 10 hrs. with a low heat. 6. Now add the rice when 3 hrs. are left in the cooking time. 7. Once 60 mins is left add the peanut butter. 8. Shred the chicken after everything is done then pour the shredded meat back into the slow cooker. 9. Enjoy.

92

Easy African Style Brown Rice

Savory

Sweet Cabbage

Prep Time: 25 mins Total Time: 1 hr 10 mins Servings per Recipe: 6 Calories 136 kcal Fat 4.1 g Carbohydrates 25.8g Protein 1.6 g Cholesterol 10 mg Sodium 56 mg

Ingredients 3/4 C. water 1 small head red cabbage, finely shredded 3 apples - peeled, cored and diced 1/4 C. packed brown sugar 1 C. distilled white vinegar 1/2 tsp ground cinnamon 1/4 tsp ground allspice

1/4 tsp ground cloves 2 tbsps butter, divided

Directions 1. Get the following boiling in a big pot: half of your butter, water, cloves, apples, allspice, brown sugar, cinnamon, and vinegar. 2. Once everything is boiling, place a lid on the pot, set the heat to low, and let the cabbage lightly boil for 47 mins. 3. Stir the contents every 10 mins. 4. Add the rest of the butter and let it melt before serving. 5. Enjoy.

Savory Sweet Cabbage

93

CABBAGE

from Russia

Prep Time: 20 mins Total Time: 1 hr 5 mins Servings per Recipe: 8 Calories 128 kcal Fat 5g Carbohydrates 19.8g Protein 3g Cholesterol 11 mg Sodium 908 mg

Ingredients

Directionst

1 1/2 C. thinly sliced potatoes 1 C. thinly sliced beets 4 C. vegetable stock or water 2 tbsps butter 1 1/2 C. diced onions 1 tsp caraway seed (optional) 2 tsps salt 1 celery stalk, diced 1 large carrot, sliced 3 C. coarsely diced red cabbage black pepper to taste 1/4 tsp fresh dill weed 1 tbsp cider vinegar 1 tbsp honey 1 C. tomato puree sour cream, for topping diced tomatoes, for garnish

1. Boil the following until soft in stock: beets and potatoes. 2. Get a frying pan and stir fry: salt, caraway, and onions. 3. Fry everything until the onions are seethrough. 4. Now combine the following with the onions: cabbage, reserved stock, carrots, and celery. 5. Place a lid on the pan and cook the mix for 12 mins. 6. Combine the following with the cabbage: potatoes, beets, dill and pepper. 7. Stir the contents before adding: tomato puree, honey, and vinegar. 8. Place the lid back on the pan and lightly boil everything for 30 mins with a low to medium level of heat. 9. Place everything into a bowl, with a dollop of sour cream, diced tomatoes, and more dill. 10. Enjoy.

94

Cabbage from Russia

ENJOY THE RECIPES?

KEEP ON COOKING

WITH 6 MORE FREE COOKBOOKS!

Visit our website and simply enter your email address to join the club and receive your 6 cookbooks. http://booksumo.com/magnet https://www.instagram.com/booksumopress/ https://www.facebook.com/booksumo/