Some Favorite Easy Recipes

Salads

My Favorite Dressings are:

• Paul Newman’s Light Italian
  (has no corn syrup or hydrogenated oils)

• Annie’s Low-fat Ginger or Raspberry Vinaigrette
  (has no corn syrup or hydrogenated oils).

Garbage Salad – This recipe came from one of my favorite clients

• 1 Cup Mixed Organic Greens or Spinach Leaves

• Add What Ever Vegetables you Have – Such as Carrots, Peppers, Zucchini, Mushrooms, Broccoli

• Add ¼ Cup of What Ever Nuts you Have – Such as Almonds, Cashews, Walnuts, Sunflower seeds

• Add 1 tbsp. Ground Flax Seeds or Half of an Avocado

• Add 1 Cut up Apple or Pear

• Add 2 Tbsp. Favorite Dressing and Toss

Roasted Pear Salad

• 1 Cup Organic Romaine Lettuce or Baby Spinach Leaves

• 1 Pear Roasted in Oven until Light Brown

• ¼ Cup Walnuts (You Can Roast Them as Well)

• Toss with 2 Tbsp. Annie’s Low-fat Raspberry Vinaigrette

Greek Salad

• 1 Cup Organic Romaine Lettuce

• 1 Medium Tomato

• 1 Medium Cucumber Peeled and Chopped

• 1 oz. Crumbled Low-fat Feta Cheese

• 1-2 Scallions or 1/3 Red Onion Chopped

• ¼ Cup Black Olives

• Toss with 2 Tbsp. Paul Newman’s Light Italian Dressing

• Serve With Hummus and 1 Small Whole Wheat Pita for Lunch

Goat Cheese Fig Salad

• 1 Cup Organic Mixed Greens

• 1 oz. Soft or Hard Goat Cheese

• Couple of Ripe Figs, Cut in Half Lengthwise

• 2 Tbsp. Favorite Dressing and Toss

Fish

Most of my clients are uneasy about cooking fish. The key is to have some good marinades to use. If you marinade any fish it will be delicious baked, broiled or grilled. My favorite marinades are my favorite salad dressings: Paul Newman’s Light Italian Vinaigrette, Annie’s Low-fat Gingerly Vinaigrette, and Provencal Marinade which is made of lemon juice, white wine vinegar, extra virgin olive oil, onion, garlic, basil, oregano, thyme, parsley, pepper, and salt.

Basic Baked Fish

• 1 Pound Sole, Flounder, Halibut

• Marinade Several Hours to Overnight with One of the Above Marinades

• Bake for 15-20 minutes in 450 Degree Oven Depending on the Thickness of the fish

Baked Salmon in Foil or Parchment Paper

• 1 Pound Wild Salmon

• Spray Olive Oil Cooking Spray

• Top With Favorite Spices Such as Parsley, Thyme, Cilantro, Oregano, Garlic, Onion

• Spray Salmon with Oil and Put on Spices

• Wrap in Foil or Parchment Paper and Bake in 325 Degree Oven for 25-35 Minutes Depending on Thickness of Fish

Salmon Cakes -
This is good served with one of the salad choices above for lunch or dinner.

• 8 oz. Cooked Salmon Filet or 1 Can wild Salmon

• ¼ Cup Onion

• 2 tsp Fresh Dill

• 2 Cloves Garlic

• 1 Egg, Beaten

• Splash Lemon Juice to Taste
   

1. Mix Together all Ingredients in Large Bowl

2. Shape Mixture into 2-3 Patties

3. Place Patties in Non-stick Baking Dish or Sheet in Oven

4. Cook Until Brown and Cooked Through

Other Easy Recipes

Honey-Mustard Chicken

• 1 Package Boneless Antibiotic and Hormone Free Chicken Breasts (About 4 Breasts)

• 2 Tbsp. Honey

• 1 Tbsp. Dijon-style Mustard

• 1 Tbsp. Lemon Juice

• ¼ Tsp. Pepper to Taste

• Rinse and Pat Dry Chicken
   

1. Place in Baking Dish

2. Cover With Mixture of other Ingredients (Paul Newman Just Came Out With a Light Honey Mustard Vinaigrette Which Can be Substituted if in a Hurry)

Turkey Vegetable Chili

• Nonstick Spray

• 1 Pound Lean Ground Free-Range Turkey

• 1 Cup Chopped Onion

• 1 Cup Chopped Zucchini

• 1 Cup Chopped Carrots

• 1 Cup Chopped Red Pepper

• 1 16 oz. Can Tomatoes, Cut Up

• 1 16 oz. Can Red Kidney Beans, Drained

• 1 8 oz. Can Tomato Sauce

• 1 6 oz. Can Vegetable Juice

• Add Basil, Garlic, Cumin, Crushed Red Pepper to Taste

1. Spray Pan and Brown Turkey and Next Four Vegetables

2. Cook until Turkey is No Longer Pink

3. Stir in Tomatoes, Beans, Tomato Sauce, Juice and Spices

4. Add Water to Get to Desired Consistency

5. Bring to Boil, Reduce Heat and Simmer for 20 Minutes, Stirring Occasionally

6. Serve Over Brown Rice

Basic Brown Rice, Vegetables and Beans

• Follow Package Directions to Cook 1 Cup Brown Rice Using 2 Cups Organic Chicken Broth for Flavor

• After 20 Minutes Add 1 Cup of Each Desired: Zucchini, Carrots, and Onion

• When Rice is Done, Stir in 1 Can Black Beans

• Enjoy with one of the Salad’s above

Spiced Avacado

• Gently Combine:
  1 avocado, mashed
  1 avocado, diced

• Add and mix gently:
  1/3 cup minced cilantro
  2 Tbsp fresh lime juice
  1 Tbsp olive oil
  1/4 tsp salt
  1/8 tsp cumin

• Cover with plastic wrap tightly. Chill and serve.

• NOTE: The lime juice helps prevent the avocado from browning.
  
  ---provided by Julianne Pickle, author of "100% Vegetarian," the cookbook in which every ingredient is available at your local grocery store. Available at http://www.pickle-publishing.com/best_books/vegetarian-cookbook.htm.

Garlic Oat Burgers

• Place the following in a large pan:
  2 cups water
  1/4 cup soy sauce or Bragg's Liquid Aminos
  1/4 to 1/3 cup chopped pecans
  1 Tbsp nutritional yeast flakes
  1 tsp garlic powder
  1/2 Tbsp dried sweet basil
  1 tsp onion powder
  1/2 tsp dried sage
  

• Stir well, and bring to a slow boil over medium heat.

• Stir in the following and remove from heat:

• 2 cups rolled or quick oats

• Cover and set aside until cool enough to handle.

• Form into patties. A narrow-mouth canning jar lid can be used to make nice, round patties. Place on an oiled baking sheet.

• BAKE: 350 degrees for 15 minutes on each side.

• TIP: These freeze very well!

• ---by Julianne Pickle, author of "100% Vegetarian," the cookbook in which every ingredient is available at your local grocery store. Available at http://www.pickle-publishing.com/best_books/vegetarian-cookbook.htm?n for just $7.95 plus shipping.

Baked Butternut Squash

• Poke a butternut squash with a fork and bake whole for 45 minutes or until tender.

• Peel and remove seeds. Whip with a mixer until fluffy, adding:
  soy milk, as needed for whipping
  1 tsp margarine
  1 Tbsp date sugar or brown sugar

• Garnish with:
  toasted pecans

• ---provided by Julianne Pickle, author of "100% Vegetarian," the cookbook in which every ingredient is available at your local grocery store. Available at http://www.pickle-publishing.com/best_books/vegetarian-cookbook.htm?

Lentil Vegetable Soup

• 2 quarts water
  2 cups dried lentils
  ½ cup chopped celery
  ½ cup chopped onion
  ¼ cup chopped carrots
  3 tablespoons chopped parsley
  2½ teaspoons salt
  1½ teaspoons crushed oregano
  1 clove garlic, minced
  1 bay leaf
  2 cups chopped tomatoes

• Place all ingredients, except tomatoes, in a large kettle and bring to a boil.

• Reduce heat, cover, and simmer 1½ hours.

• Add tomatoes and continue simmering, covered, for 5 minutes longer.

• Remove bay leaf before serving. Can also be cooked in a crockpot overnight. Serves 9.

• This recipe, used with permission, is taken from "NEWSTART® Lifestyle Cookbook," page 169.

Hummus #1

• With all the focus on the Middle East, how about a dish or two from there? Here is the first of two variations of a popular one that can be used as a spread or dip.

• Combine the following in a blender and whiz until smooth: 1 - 15 oz. can garbanzo beans, halfway drained of its juice
  3 Tbsp. lemon juice
  2 Tbsp. tahini
  3/4 tsp. garlic powder (granulated)

• Once the blender is on, you can remove the lid and carefully direct the mixture in from the sides with a rubber spatula. This ensures thorough, even blending.

• Once you are satisfied with the consistency, AFTER putting the lid back on the blender, turn off the machine.

• Pour into a serving dish. Garnish with:
  chopped parsley

• Serve.

• Note: If you want a dressing consistency rather than a dip consistency, use all the liquid from the can of garbanzos instead of half.

• ---by Julianne Pickle, author of "100% Vegetarian," the cookbook in which every ingredient is available at your local grocery store

Carob Mousse

• 1 pound silken soft tofu, cut in chunks
  ¼ cup honey
  3 tablespoons toasted carob powder
  2 teaspoons vanilla
  ½ teaspoon grated orange peel

• Place all ingredients in a blender and process until very smooth and creamy. Pour into serving dishes and chill. Serves 5.

• This recipe, used with permission, is taken from "NEWSTART® Lifestyle Cookbook," page 61.

Baba Ghanouj

• Here's one more Middle Eastern dish, something our family ate when we spent two years in the United Arab Emirates back in the '70s. If you have family or friends in the Middle East right now, chances are they might have tried this one too.

• How do you pronounce "Baba Ghanouj"? I grew up pronouncing it something like babakanoosh, but since I never learned Arabic, that might not be correct.

• It's a dip made from eggplant. Mike, a friend of mine, hated eggplant dishes of any sort, but when I gave him Baba Ghanouj to try, he loved it. He called it "Bob's Ghanouj." So even those who detest eggplant might like this one.

• Prick with a fork:
  1 medium to large eggplant

• Roast it on a grill, or in an oven (400 degrees) until the skin is black and charred, at which point the eggplant will be soft. Peel off the skin, and place the flesh in a blender or food processor with the following:
  
  1/4 cup lemon juice
  1/3 cup tahini
  1 garlic clove

• Whiz until smooth. Place mixture in a serving dish. Drizzle on top: olive oil

• Garnish with: pomegranate seeds or dried parsley flakes

• Serve.

• ---by Bob Pickle, publisher of "100% Vegetarian," the cookbook in which every ingredient is available at your local grocery store.

All-Purpose Seasoning

• This recipe, used with permission, is taken from "NEWSTART® Lifestyle Cookbook," page 167.

• 2 tablespoons onion powder
  2 tablespoons parsley flakes
  1 tablespoon celery salt
  1 teaspoon turmeric
  ½ teaspoon garlic powder
  ¼ teaspoon marjoram
  ¼ teaspoon savory

• Combine all ingredients and mix well. Store in an airtight container. Yields 13 teaspoons.

• Grab your copy of "NEWSTART Lifestyle Cookbook" at http://www.pickle-publishing.com/books/newstart-lifestyle-cookbook.htm?n.

Scrambled Tofu

• This recipe, used with permission, is taken from "NEWSTART® Lifestyle Cookbook," page 33.

• 1 pound firm tofu
  ½ cup chopped green onions
  ½ cup sliced mushrooms (opt.)
  ¼ cup slivered almonds (opt.)
  2 teaspoons Liquid Aminos
  1½ teaspoons All-Purpose Seasoning (see below)
  1 teaspoon parsley flakes
  ¼ teaspoon garlic powder
  ¼ teaspoon onion powder
  ¼ teaspoon turmeric (opt.)

• Drain tofu thoroughly in a colander. Mash in a bowl and mix in remaining ingredients. Bake at 350º F for 30 minutes, or simmer in a nonstick skillet for about 20 minutes, until all liquid has evaporated, stirring frequently. Best if mixed several hours before cooking, to let flavors blend. Serves 4.

Farmer's Market Pasta (serves 4)

• 2/3 cups chopped broccoli, or broccoli and cauliflower
  1 small onion, chopped
  2/3 carrots, peeled and sliced thin
  1 chopped red bell pepper
  2 cups snow or snapped peas, trimmed
  2 gloves of garlic, minced
  1 table spoon extra virgin olive oil
  salt and pepper
  ¼ tea spoon, each dried, basil and oregano
  2 handfuls of fresh spinach or arugula
  1-2 seeded tomatoes, chopped into fine dice
  3-4 grilled chicken breast, sliced across the grain
  8-12 oz. cooked whole wheat pasta, linguini or bow-tie work well
  ¼ cup milk or 2 table spoons heavy cream
  Freshly grated Parmesan cheese
  Chopped fresh basil and/or chives for garnish

• Wash and prepare all vegetables. Heat olive oil in a large skillet or wok over medium heat. Add carrots, onions and broccoli and cook, stirring often. Season with salt, pepper, and dried herbs. Add bell pepper, garlic and peas, stirring constantly. Add cooked pasta and sliced grilled chicken, tossing together. Turn the heat to medium high and stir in the milk or cream, freshly grated Parmesan cheese and the spinach and tomatoes, continuing to stir. Serve immediately with chopped fresh herbs, and extra cheese at the table.

• For variety, use slices of baby squash or fresh mushrooms.