Come and Dine

Soups

2011-03-26T17:04:00.000-07:00

M-BEE'S RED LENTIL SOUP FOR TWO

High in fiber and protein! The lentils dissolve.

1 Tbsp. olive oil
1/2 cup split red lentils, rinsed
1/8 tsp. garlic clove, minced
1/3 cup chopped onion
1 large carrot, chopped
1/4 cup chopped celery or celery hearts
1/2 vegetable bouillon cube
1 Tbsp. dried oregano leaves
3 cups boiling water

Finishing touches:
1/4 tsp. Tobasco sauce, 1 cup chopped fresh baby bok choy, sea salt to taste

Gently saute lentils, carrots, onion, garlic, and celery in the oil for about 3 minutes.
Add the boiling water, 1/2 a bouillon cube and oregano.
Simmer gently for 40 minutes, stirring occasionally.
If soup becomes too thick, add 1/4 cup more boiling water.

Remove from heat. Sample, and salt to taste, if needed.
Add Tobasco sauce and the chopped fresh baby bok choy leaves.
Stir well and serve.

SHERRY MUSHROOM SOUP

1 Tbsp. butter

1 medium chopped onion

2 cloves minced garlic,

1 lb finely sliced brown mushrooms (approximately 4 cups)

1/3 cup good soy sauce...

1/2 cup cooking sherry

4 1/2 cups boiling water

2 Tbsp. freshly grated ginger or 2 tsp. dried ginger

In large pot, melt butter gently, add onion, & finely sliced mushrooms.

Saute for 5 minutes, add rest of ingredients & bring to a gentle boil.

Reduce heat, cover & simmer for 20 minutes or until done.

Season with salt & freshly ground pepper to taste.

Serves 6-8

ZESTY BLACK BELUGA-LENTIL SOUP

Tastes even better the second day… becoming a stew!

1 large onion, chopped

1 cup black beluga lentils (they’re tiny wee things!)

1 garlic clove, minced

¼ tsp. cayenne pepper

4 celery sticks, chopped

3 carrots, chopped

2 large yellow or red potatoes, peeled and diced

2 Tbsp. combo of dried rosemary, sage, marjoram, savory, thyme, basil

1/8 tsp. dried crushed chilies

4 cups boiling water

¼ cup olive oil

one 28 oz tin diced tomatoes

one 5.5 oz tin tomato paste

1 tsp. sea salt

½ cup white wine (optional)

1 bay leaf

Tobasco sauce to taste

Garnish: ½ cup chopped mixed fresh parsley and cilantro.

Combine the oil, lentils, chopped veggies, spices, and sauté over medium heat for 10 minutes.

Stir well, making sure nothing sticks to bottom of pot.

Add the boiling water, and the rest of ingredients.

Bring to gentle boil, then simmer covered, for 90 minutes.

If soup becomes too thick, add an extra cup of boiling water, and stir.

Remove from heat. Let stand for 15 minutes uncovered before serving.

Taste soup and add more salt if needed.

Stir in garnish and serve.

Serves 10

Per Serving: (excluding white wine) 164 Calories; 6g Fat (31.1% calories from fat); 7g Protein; 23g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 408mg Sodium.

LEEK AND POTATO SOUP

8 medium peeled and chopped, yellow, white or red potatoes

2 large washed leeks thinly sliced, including the tender green

8 cups cold water

1 tsp. salt

3 Tbsp. margarine or oil

5 Tbsp. minced parsley or chives (for garnish)

Place potatoes, leeks, water and salt in a 3 to 4 quart saucepan; bring to a boil, and simmer, partially covered, for 40 to 50 minutes, until the vegetables are tender.

Mash the vegetables in the soup with a potato masher.

Just before serving, reheat to the simmer. Season to taste if more salt is needed.

Remove from heat, pour into bowls and decorate with the herbs.

Serves 8

Per Serving: 148 Calories; 4g Fat (26.3% calories from fat); 3g Protein; 25g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 328mg Sodium.

BOLSHOI BORSCHT

2 large carrots, chopped

1 large leek, finely chopped

3 medium potatoes, peeled and chopped

2 cups grated green cabbage

1 or 2 garlic cloves

2 large celery stalks, chopped

juice of 1 lemon

2 tsp. salt

1/2 tsp. black pepper

1 1/2 tsp. brown sugar

1 tsp. dried dill, or 1/3 cup fresh snipped dill

6 medium-sized beets, peeled and chopped into bite-sized pieces

8 cups boiling water

In a large heavy pot, sauté carrots, leeks, potato, cabbage, garlic, celery, salt, pepper, brown sugar and dill, stirring occasionally. Add beets to the pot and boil water with vegetables, stirring occasionally.

Simmer for 50 minutes or until vegetables are tender. Remove from heat. Add juice of one lemon.

Serve as is, or cool a bit, then purée half of soup in blender or food processor in batches until as smooth as desired. To serve, reheat gently (do not ever reboil). Garnish with fresh chopped parsley. Add a splash of balsamic vinegar if feeling adventurous!

Serves 10.

Per Serving: 72 Calories; trace Fat (2.9% calories from fat); 2g Protein; 17g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 490mg Sodium.

KIKKIM SOUP

2 cubes or packages of instant “chicken” flavour broth

5 cups water

1/3 cup vermicelli, broken into short pieces

1/2 tsp. ground allspice

3 drops yellow food colouring

Bring water to a boil in a 2- to 3-quart pot. Crumble soup cubes into boiling water, add vermicelli, stirring, and add allspice and food colouring. Cover and gently simmer for 10 minutes, until pasta is al dente.

Serves 5

Per Serving: 30 Calories; trace Fat (8.1% calories from fat); 1g Protein; 6g Carbohydrate; trace Dietary Fiber; trace Cholesterol; 305mg Sodium.

DILLED ZUCCHINI AND LEEK SOUP

1 1/4 pounds zucchini, chopped coarse

1 leek, chopped and washed well

1/4 cup olive oil, or margarine or vegetable oil

2 Tbsp. snipped fresh dill, or 1 Tbsp. dried dill

1/4 tsp. salt, or to taste

1/2 tsp. freshly ground pepper

5 cups stock made with 2 instant “chicken” flavour cubes

In a large, heavy-bottom saucepan over moderate heat, cook the zucchini and the leeks in the oil or margarine, stirring, for 10 minutes, or until they are softened, and add the dill, the dill seeds, salt to taste, and the pepper.

Add the vegetable broth to the vegetable mixture, bring the liquid to a boil, and simmer the mixture, covered partially, for 30 minutes.

Let the soup cool slightly, and in a blender or food processor purée it in batches.

Ladle the soup, reheated if necessary, into heated bowls.

Serves 6.

Per Serving: 108 Calories; 9g Fat (74.2% calories from fat); 2g Protein; 6g Carbohydrate; 2g Dietary Fiber; trace Cholesterol; 345mg Sodium.

GARLIC SOUP

1 separated head, or about 16 cloves whole, unpeeled garlic

2 cups boiling water

8 cups cold water

2 tsp. salt

pinch of black pepper

3 cloves

1/4 tsp. sage

1/2 tsp. thyme

1/2 bay leaf

6-8 parsley sprigs

3 Tbsp. olive oil

3 cups diced peeled white or yellow potatoes

pinch of saffron or organic calendula petals (optional)

Drop garlic cloves in 2 cups boiling water and boil 30 seconds.

Drain, run cold water over them, and peel.

Place garlic, 8 cups cold water, salt, pepper, cloves, sage, thyme, bay leaf, parsley and olive oil in a 3 to 4 quart saucepan.

Bring to a boil and boil gently for 30 minutes. Taste for seasoning.

Strain soup and return it to saucepan.

Add potatoes and saffron and simmer for about 20 minutes, or until potatoes are tender.

Garnish with chopped fresh chives, or 1/2 cup chopped fresh parsley and or cilantro.

Serves 7

Per Serving: 122 Calories; 6g Fat (45.0% calories from fat); 2g Protein; 16g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 632mg Sodium.

CHILLY-DILLY GAZPACHO SUMMER SOUP

2 cups chopped tomatoes

2 cups chopped long English cucumbers

1 cup diced sweet onion

1 cup diced yellow or red bell pepper

1 to 2 garlic cloves

juice of 1 lemon

1/4 cup olive oil

2 Tbsp. chopped fresh dill

Tabasco, salt and pepper to taste

In a blender, puree all ingredients to desired consistency. Cover and refrigerate for at least 2 hours.

Serves 6.

Per Serving: 119 Calories; 9g Fat (65.4% calories from fat); 2g Protein; 10g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 10mg Sodium

HINT O’ CURRY PARSNIP SOUP

A very mild curry soup, and deliciously flavourful! Does not scream curry!

1 generous Tbsp. olive oil

1 large onion, chopped

1 level tsp. curry powder

1 pound parsnips, peeled and diced

1 large yellow or red chopped potato

4 cups vegetable stock, fresh or made with 2 cubes instant “chicken” flavour, or water

salt and pepper to taste

2 to 4 Tbsp. plain almond or rice milk, or to taste (optional)

Warm oil in a large, heavy-bottom saucepan over moderately low heat.

Add onion and sauté for 5 minutes, stirring occasionally.

Add curry powder and cook gently for 3 to 4 minutes to blend flavours.

Add parsnips and potato and toss.

Add stock or water, salt and pepper to taste, stir, and bring to a boil.

Simmer covered for 40 minutes, or until vegetables are tender.

Cool a bit. Purée soup in blender in batches.

Just before serving, reheat.

Off the heat, add a bit of non-dairy creamer to taste, and stir to blend.

Serves 6.

Per Serving: 207 Calories; 5g Fat (21.7% calories from fat); 5g Protein; 36g Carbohydrate; 6g Dietary Fiber; 2mg Cholesterol; 1092mg Sodium.

OLD HOMESTEAD VEGETABLE STOCK

This is the richest, and most flavourful vegetable stock!

3 onions with skins left ON, chopped into quarters. (the onionskins contain a natural edible dye and emit a rich golden colour)

3 Tbsp. vegetable oil or olive oil

the white and pale green part of 2 leeks, washed well and chopped

2 carrots, chopped

2 ribs of celery, chopped

1/4 pound mushrooms (preferably ones with opened caps), chopped

1 potato, chopped

13 cups cold water

1/4 cup lentils

6 unpeeled garlic cloves

1/2 tsp. black peppercorns

1/2 tsp. dried thyme, crumbled, or 1 1/2 tsp. fresh thyme, chopped

1 bay leaf

12 long parsley sprigs

1 tsp. salt

In a large pot add the oil and sauté for about 5 minutes, over a moderate heat, the leeks, carrots, celery, mushrooms, and potato, stirring until they are golden.

Add the rest of ingredients and bring the mixture to a boil.

Simmer uncovered for 2 hours.

Cool to room temperature.

Strain the stock through a fine sieve and chill.

Stock keeps in refrigerator for about 4 or 5 days, or frozen for 2 or 3 months.

Makes about 9 cups

Per Serving: 111 Calories; 5g Fat (37.5% calories from fat); 3g Protein; 15g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 269mg Sodium.

VERY VEGGIE SOUP

2 Tbsp. olive oil

2 medium onions, chopped

2 cubes crumbled instant “Chicken” or “Beef” flavour, crumbled (don’t use ANY flavour cubes if using “Farmer’s Wife’s Vegetable Stock”)

3 garlic cloves, minced

3 to 5 small zucchini, thinly sliced

3 skinned tomatoes, chopped

4 Tbsp. chopped fresh parsley

1 Tbsp. chopped cilantro or watercress leaves (optional)

2 to 3 medium carrots, chopped

4 large basil leaves, minced, or 1 tsp. dried

1/2 tsp. ground black pepper

1/4 cup mushrooms, sliced

6 cups boiling water (or vegetable stock)

1/4 cup uncooked white rice (optional)

1/3 cup rinsed and drained tinned kidney or small black beans

salt to taste at the very end of cooking

In a large pot over very low heat, add the olive oil and everything else, except the boiling water/stock.

Stir occasionally, for about 10 minutes. Add boiling water/stock, stir, and increase heat, bringing soup to a boil. Reduce heat to moderate, cover, and simmer approximately 20 minutes, or until vegetables are tender. Add salt to taste.

Serves 8.

Per Serving: 170 Calories; 5g Fat (24.6% calories from fat); 6g Protein; 27g Carbohydrate; 6g Dietary Fiber; 1mg Cholesterol; 434mg Sodium.

HEARTY VEGETABLE SOUP

4 cups water (or vegetable stock)

one 28-ounce can diced tomatoes

2 Tbsp. vegetable or olive oil

1 medium onion, chopped small

2 celery sticks, sliced thin or chopped small

2 large carrots, slice thin or chopped small

one 19-ounce can kidney beans, drained

1 Tbsp. uncooked white rice

1 tsp. salt

In a large, heavy-bottom pot, sauté onion, celery and carrots in oil over moderate heat until soft.

Add water, tomatoes, salt, rice and beans. Simmer for at least 1 hour.

Serve with fresh chopped parsley for garnish.

Serves 8

Per Serving: 130 Calories; 4g Fat (25.0% calories from fat); 6g Protein; 19g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 292mg Sodium.

VEGETABLE GINGER SOUP

The taste of ginger adds a big kick to this soup.

2 Tbsp. olive oil
2 medium carrots, peeled and chopped into small pieces
1 large onion, chopped
2 cloves garlic, crushed
2 Tbsp. grated fresh ginger
2 medium red or yellow potatoes, peeled and diced into 1/2-inch cubes
4 medium skinned and seeded tomatoes, chopped
1 cup finely chopped cilantro leaves
7 cups water
2 tsp. salt
1/8 tsp. pepper

Heat oil in a saucepan; then stir-fry carrots, onion, garlic, and ginger gently over medium heat for 10 minutes. Add potatoes, tomatoes, and cilantro leaves and stir-fry for another 5 minutes. Do not let anything brown. Add remaining ingredients and bring to boil. Cover and simmer over medium-low heat for half an hour or until vegetables are well done.

Serves 8.

Per Serving: 83 Calories; 4g Fat (38.0% calories from fat); 2g Protein; 12g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 555mg Sodium.

PESTO MINESTRONE SOUP

For soup:

1 1/2 Tbsp. olive oil

10 to 12 ounces peeled and cubed yellow, white or red potatoes

1 medium onion, sliced thinly and separated into rings

2 cups shredded escarole or shredded lettuce, chopped into short lengths

1 cup chopped skinned tomatoes

1/2 cup fresh or tinned green beans cut into 1” pieces

1/2 cup diced carrot

3/4 cup diced celery

2 cups broth made with one cube of instant “chicken” flavour

1/3 cup drained tinned kidney beans

For pesto:

3/4 cup packed fresh basil leaves, or fresh spinach, or a combination

1/3 cup pine nuts or almonds

1/4 cup chopped fresh parsley and/or cilantro

1 garlic clove, minced

1 1/2 Tbsp. basil flavoured olive oil or light olive oil

juice of one lemon

In large, heavy-bottom pot heat oil, add potatoes, onion, only one cup of shredded escarole or lettuce, tomatoes, green beans, carrots and celery. Cook, stirring frequently, for 5 minutes. Add 6 cups boiling water, the broth, bring to a boil, reduce heat and simmer for 30 minutes. If needed, you may need to add up to another cup of water or vegetable stock if soup is too thick.

Make pesto:

Combine basil, pine nuts or almonds, parsley, garlic, lemon and olive oil in a blender or food processor and process until mixture thickens. Stir pesto into soup, cook only 3 minutes longer to blend flavours, and serve immediately

Garnish with remaining 1 cup shredded escarole or lettuce.

Serves 8.

Per Serving: 158 Calories; 8g Fat (44.6% calories from fat); 5g Protein; 18g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 24mg Sodium.

EASY CROCK POT MINESTRONE SOUP

16 oz can diced tomatoes

1 Tbsp. olive oil

2 medium onions, chopped

2 cloves garlic, crushed

1 cup diced carrot

1 cup sliced celery

1 large zucchini, thinly sliced

16 oz can kidney beans, drained

6 oz can tomato paste

1 Tbsp. dried parsley flakes

2 tsp. salt

1/4 tsp. finely ground black pepper

6 C veggie broth or water

1/4 lb spaghetti, broken into 2-inch pieces

Place all ingredients EXCEPT spaghetti in crock-pot; stir. Cover.

Turn heat control to LOW; cook 10 hours.

Add spaghetti, cover, and cook 1 hour longer.

Garnish with fresh chopped parsley leaves.

Serves 10

Per Serving: 252 Calories; 4g Fat (14.9% calories from fat); 11g Protein; 44g Carbohydrate; 9g Dietary Fiber; 1mg Cholesterol; 1531mg Sodium.

MATUSHKA BARBARA’S SPEEDY MANHATTAN CLAM CHOWDER ©

two cans (7 oz) minced clams with liquid

1 large onion, chopped

3 medium potatoes, peeled and diced

3 medium carrots, diced

3 ribs celery, diced

one 28 oz can diced tomatoes

one 5.5 oz tin of tomato paste

2 tsp. dried thyme

1 tsp. oregano

Tobasco sauce to taste

dash cayenne pepper

1 cup boiling water.

1 bay leaf

1 tsp. salt

Combine all ingredients. Bring to a boil, and then simmer for 40 minutes. If too thick, add an extra cup of boiling water. Turn off heat. Let stand uncovered for 10 minutes. Garnish with 1cup fresh chopped parsley/cilantro or watercress leaves, and stir in the juice of 1 lemon. Serves 8.

Per Serving : 145 Calories; 1g Fat (7.7% calories from fat); 15g Protein; 19g Carbohydrate; 3g Dietary Fiber; 33mg Cholesterol; 466mg Sodium.

MASHA’S VANCOUVER ISLAND BOUILLABAISSE

When you want a really special dish!

For the broth:

(keep and prepare separately from the rouille)

1 cup minced onions

3/4 cup minced leeks

1/2 cup good light olive oil or basil-flavoured olive oil

4 garlic cloves, mashed

1 1/2 cups diced canned tomatoes, or 1/4 cup tomato paste

10 cups cold water

6 parsley sprigs

1 bay leaf

1/2 tsp. thyme or basil

1/8 tsp. fennel seeds

2 big pinches of saffron, or organic calendula petals

one 2” piece of orange peel, not including bitter white part

1/8 tsp. pepper

1 Tbsp. sea salt

3 to 4 pounds halibut or other lean white fish SCRAPS (your fishmonger may give these to you for free)

To cook the broth:

Stir the onions and leeks slowly in oil for 5 minutes or until almost tender but not browned. Stir in the garlic and tomatoes. Raise heat to moderate and cook 5 minutes more. Add the water, herbs, seasonings, and fish. Add the potato and cook uncovered at a moderate boil for 30 to 40 minutes. Rescue potato and reserve. STRAIN broth. Season to taste. It should be yummy and it will need no further fussing.

Yields 10 cups.

*If you are making the broth ahead of time, remember to cool and promptly refrigerate it, until ready to use the rouille, for food safety reasons.

For the rouille:

1 large potato

1/4 cup chopped red bell pepper

A small-diced chili or jalapeno pepper

4 garlic cloves, mashed

1 tsp. dried basil, thyme or savory, crushed, or 1 Tbsp. fresh, minced

4 to 6 Tbsp. olive oil

salt and pepper

4-6 pounds assorted lean fish (halibut, cod, snapper, etc. - NOT salmon)

Set aside for final garnish 1/3 cup roughly chopped parsley or cilantro leaves…

Make the rouille:(garlic, pimiento and chili pepper sauce)

Put the red pepper and chili or jalapeno pepper into a blender or small food processor.

Add retrieved potato to the mixture. Add the garlic and herbs and blend until very smooth and sticky.

Drop by drop; blend in the olive oil. Season with salt and pepper to taste and put aside, covered.

Bring the strained soup broth to a rapid boil 20 minutes before serving.

Add rouille and fish, cut into serving-size pieces, and bring quickly back to the boil.

Boil rapidly for 5 minutes or until the fish is just tender when pierced with a fork. Do NOT overcook.

Taste for seasoning, and ladle into bowls. Sprinkle a parsley/cilantro garnish over soup and serve immediately. Serve with French bread and a side salad.

*Refrigerate leftovers if there are any, immediately.

Serves 8 fishy people.

Per Serving: 394 Calories; 19g Fat (44.0% calories from fat); 48g Protein; 6g Carbohydrate; 1g Dietary Fiber; 73mg Cholesterol; 907mg Sodium.

FRENCH ONION MISO SOUP

2 extra large onions

2 extra large portabella mushrooms

1/4 cup olive oil or margarine

2 tsp. sea salt

1/3 cup minced fresh parsley

1 pkg. onion soup mix

4 level Tbsp. any LIGHT coloured miso (the darker the miso, the stronger the flavour)

*Miso can be purchased from the dairy section in the supermarket. There are sometimes a few types to choose from.

6 cups cold water

Chop onions, and sauté over medium-low heat in a large pot, with the oil or margarine. Sauté for about 20 minutes, stirring frequently, and NOT allowing them to caramelize. You may need to adjust your heat. Add the chopped mushrooms and sauté for a further 10 to 15 minutes. Remove large pot off the heating element, and add the salt. Stir well. Set aside to cool for half an hour. When cool, add 6 cups COLD water and one package of onion soup mix to the pot. Stir well and bring to a boil. Let boil gently for seven minutes. Measure the miso and set aside *separately* into a small amount of your hot broth, and STRAIN it back into the large pot. Add the minced fresh parsley, and stir in the miso, and allow it to boil in the soup for ONLY one minute. You do NOT want to boil your miso soup more than one minute. Serve immediately.

Garnish with 1/3 cup of fresh torn spinach leaves or handful of organic fresh salad greens directly into each soup bowl.

Serves 8.

Per Serving: 104 Calories; 8g Fat (63.7% calories from fat); 2g Protein; 8g Carbohydrate; 2g Dietary Fiber; trace Cholesterol; 1222mg Sodium.

WEST COAST ONION SOUP

7 large onions chopped finely

2 Tbsp. olive oil

2 Tbsp. fresh thyme leaves

2 Tbsp. white flour

2 Tbsp. brandy

2 Tbsp. Dijon mustard

8 cups vegetable stock or broth

2 cups boiling water

Combine the onions, oil, and fresh thyme leaves and sauté over medium heat, until they begin to soften. Cover and cook for 30 minutes, stirring occasionally, until the onions are soft and golden.

Add flour and stir for 3 minutes continuously, making a brown roux. Be careful not to burn the roux.

Add brandy and stir well into the roux for 1 minute.

Add rest of ingredients, and simmer to marry the flavours for 15 minutes.

Serves 8.

Per Serving: 250 Calories; 8g Fat (27.8% calories from fat); 8g Protein; 37g Carbohydrate; 5g Dietary

Fiber; 2mg Cholesterol; 1678mg Sodium.

SAUERKRAUT SOUP

1 large onion, chopped

1 chopped carrot

3 peeled and cubed medium potatoes

2 Tbsp. margarine or olive oil

15 ounce can sauerkraut with juice

5 1/2 cups water

2 cups chopped brown mushrooms,

1 minced clove garlic

salt and pepper to taste

1/4 cup fresh chopped parsley, watercress or cilantro leaves (garnish)

In a large saucepan, sauté the onion, mushrooms, and garlic in margarine until onions are limp.

Add potatoes, carrot, sauerkraut with juice, and water.

Season to taste. Turn down heat and let simmer for 1 hour.

Remove from heat, garnish, stir and serve.

Serves 7

Per Serving: 94 Calories; 3g Fat (32.0% calories from fat); 2g Protein; 14g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 276mg Sodium.

PETER PIPER SOUP

8 cups of water

3/4 cups long grain brown rice

1 1/2 cups diced onion

2 Tbsp. olive oil

1 1/2 cup diced green peppers

2 1/2 cups green peppers chopped into 3/4 “ squares

(may use all of either red or green peppers if one is not available)

2 cups chopped celery

3/4 cup diced carrot

3 cloves garlic, pressed or minced

2 tsp. crumbled oregano leaf

2 tsp. crumbled basil leaf

1/2 tsp. celery salt

12 oz can tomato paste

2 1/2 tsp. mild chili powder

3 Tbsp. tamari

sea salt to taste

In a 5 or 6-quart pot, bring to a boil: water, rice, onion, olive oil, and diced bell pepper.

Reduce heat and simmer, covered, for about 40 minutes, or until rice is a little tender.

Add celery, bell pepper squares, carrot, garlic, oregano, basil, celery salt, and tomato paste.

Continue simmering 20-30 minutes, or until added veggies are tender.

Add chili powder, tamari, and sea salt.

Simmer 5 minutes, or until flavors are well blended. Adjust seasonings to taste.

Serves 8

Per Serving: 158 Calories; 4g Fat (23.6% calories from fat); 4g Protein; 28g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 663mg Sodium.

MARIA’S BEAN SOUP

So easy! So good!

28oz can of diced tomatoes

28oz can of water

2 19oz cans of drained red kidney beans

12oz can of corn undrained

4 Tbsp. vegetable oil

2 carrots, finely diced

1 large onion, finely diced

2 stalks celery, finely diced

2 Tbsp. h-p sauce

3 Tbsp. a-1 sauce

salt and pepper to taste

In medium size saucepan, sauté the carrots, celery and onion in the vegetable oil for about 5 minutes. Add the tomatoes, water, corn and kidney beans. Add the h-p and a-1 sauce and stir. Bring to a boil and then let simmer for 1/2 an hour. Serves 8.

Per Serving: 242 Calories; 8g Fat (27.3% calories from fat); 9g Protein; 37g Carbohydrate; 11g Dietary Fiber; 0mg Cholesterol; 869mg Sodium

SUNSHINE SPLIT PEA SOUP

2 cups yellow split peas (washed and sorted to make sure there are no pebbles)

1 cup diced celery

1 finely diced onion

1 bay leaf

1 single piece of an allspice kernel or clove (optional)

1 Tbsp. olive oil

2 tsp, sea salt

1/8 tsp. black pepper

2 large diced carrots

pinch of cayenne pepper

1 tsp. thyme

8 cups boiling water

1/2 cup fresh chopped parsley (garnish)

Combine all ingredients except the thyme. Bring to a boil and turn heat down to medium for 10 minutes. Reduce heat and simmer gently for about 45 minutes, and cook for another 15 minutes or so. Turn off heat. Remove bay leaf and the clove or allspice kernel. Add the parsley garnish and serve.

Serves 8

Per Serving: 202 Calories; 2g Fat (10.5% calories from fat); 13g Protein; 34g Carbohydrate; 14g Dietary Fiber; 0mg Cholesterol; 507mg Sodium.

MARIANNA’S BLACK BEAN SOUP

1 large can drained black beans, mashed in 8 cups boiling water

4 large cubes veggie bouillon

1 bay leaf

1/4 tsp. cayenne pepper, or to taste

1 tsp. sugar

1/4 tsp. thyme

5 Tbsp. margarine, divided

1/2 cup carrots, finely chopped

1 cup celery, finely chopped

3 large cloves garlic, minced

1/2 cup onion, finely chopped

1 1/2 Tbsp. cornstarch dissolved in 1 Tbsp. cold water, mixed until smooth

1/2 cup cooking sherry

Sauté everything for 7 minutes in the margarine except the beans/boiling water and cornstarch/water/sherry. Add the beans and boiling water.

Gradually stir cornstarch paste into hot soup liquid until blended.

Add cooking sherry to soup. Stir occasionally until thickened.

Serves 8

Per Serving: 280 Calories; 8g Fat (25.8% calories from fat); 11g Protein; 39g Carbohydrate; 8g Dietary Fiber; 1mg Cholesterol; 740mg Sodium.

MATUSHKA BARBARA’S BUTTERNUT SQUASH SOUP ©

2 Knorr vegetable boullion cubes

1 whole butternut squash (skinned, seeded, chopped) about 3 cups worth

3 large yukon gold potatoes

1 large chopped onion

2 minced garlic cloves

2 cups asparagus stalks chopped (remove & discard about 2 inches from coarse asparagus stalk bottoms)

8 medium peeled & chopped carrots
8 cups boiling water

1 heaping Tbsp. Herbes de Provence

1 tsp. salt or to taste

Combine everything, bring to a boil, turn down heat to medium, cover & cook for 30 minutes or until vegetables are tender. Remove from heat. Add 3 cups of chopped raw Bok Choy. Serves 8

MATUSHKA BARBARA'S QUICK RED LENTIL SOUP ©

Full of protein!

Red lentils dissolve during cooking.

2 Tbsp. oil

1 large onion chopped

2 cups peeled & chopped carrots

3 large vegetable bouillon cubes
8 cups boiling water

1 X 450 gram pack (1 lb.) red lentils picked & rinsed over. 1/2 tsp. salt

1/4 tsp. Tobasco Sauce (add at the very end)

3 cups chopped baby Bok Choy

In large pot heat oil gently, add onions & carrots. Saute 5 minutes or until softened. Add bouillon cubes & 8 cups boiling water. Bring to simmer. Add lentils. Cover, reduce heat to medium low & cook 20 minutes or until carrots are soft. Uncover pot.

Raise heat to high, add salt.

Cook 5 minutes uncovered. Remove from heat.

Add chopped raw Baby Bok Choy & Tabasco sauce. Stir well. Serve.

Serves 6 with approximately 17 grams of protein per serving.
Enough for seconds!

Side Dishes

2011-03-26T16:50:00.000-07:00

PASTA WITH WHITE BEANS, TOMATOES AND ESCAROLE

Escarole is a variety of chicory with refreshingly bitter, broad, bright green leaves.

Substitute with chard, or spinach greens.

1/2 pound dry white beans*, or 28 oz can, rinsed and drained

1 cup finely chopped onion

1 tbsp. minced garlic

1/2 tsp. dried sage, crumbled, or 1 1/2 tsp. fresh, minced

1/2 tsp. dried rosemary, crumbled, or 1 1/2 tsp. fresh, minced

1/4 tsp. dried thyme, crumbled, or 1 tsp. fresh, minced

1/8 tsp. dried hot red pepper flakes, or to taste

2 tbsp. olive oil or vegetable oil

6 cups packed coarsely shredded Escarole

1/4 cup dry white wine

one 14-ounce can Italian tomatoes, drained, reserving the juice, and chopped

1/4 cup minced fresh parsley

1/2 pound Fusilli (corkscrew-shaped pasta) or other egg-less dry pasta

non-dairy parmesan cheese (optional)

*If using dry beans, soak overnight in cold water. In a kettle combine the soaked beans with enough cold water to cover them by 2 inches and simmer, covered, for 1 to 1 1/2 hours, or until they are tender. Drain the beans in a colander set over a bowl and reserve the cooking liquid.

In a large deep skillet cook the onion, dried herbs, red pepper flakes, and salt and pepper to taste in the oil over moderately low heat, stirring, until the onion is softened. Add the escarole, and cook, stirring, for 2 minutes, or until the escarole is wilted. (if substituting other greens, such as chard, be sure to cook until tenderness) Add the wine and simmer the mixture for 3 minutes. In a blender or food processor purée 3/4 cup of the cooked beans with 1 cup of the reserved cooking liquid and add the purée to the skillet with the remaining beans, the tomatoes with the reserved juice, and salt and pepper to taste. Simmer the sauce, uncovered, stirring occasionally, for 10 minutes, or until it is thickened slightly. Stir in the parsley.

Cook pasta as directed. Toss pasta and sauce in a large bowl, top with non-dairy parmesan if desired.

Serves 4.

Per Serving: 525 Calories; 9g Fat (15.0% calories from fat); 23g Protein; 89g Carbohydrate; 19g Dietary Fiber;

0mg Cholesterol; 180mg Sodium.

CRISP SQUASH GRATIN

Great for butternut or small, sweet pumpkin squash.

1 small garlic clove, minced

1 Tbsp. plus 1 tsp. all-purpose flour

1/2 tsp. dried summer savory, sage, or marjoram

1 tsp. coarse (pickling) salt

2 pounds Butternut squash, halved, the seeds and strings discarded, and the squash cut into chunks, peeled, and cut into bite-size chunks. (about 5 cups)

2 Tbsp. olive oil, or vegetable oil

Preheat oven to 350F. In a large bowl combine the garlic, flour, summer savory, salt and pepper to taste. Add the squash and toss well to coat the squash with the flour mixture. Pour one tbsp. of the oil into a 2-quart shallow baking dish and spread over pan. Add the squash mixture, toss again, and drizzle the remaining tablespoon of oil over the mixture. Cover the dish tightly with foil and cut 3 slits in the foil for steam vents.

Bake the squash mixture in the upper third of preheated oven for 30 minutes, remove the foil, and toss the mixture gently. Increase the heat to 400F and bake the squash mixture, uncovered, for 30 to 40 minutes, or until it is lightly browned.

Serves 4.

Per Serving: 158 Calories; 7g Fat (36.6% calories from fat); 2g Protein; 25g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 478mg Sodium.

BROWN BASIL BANANA SQUASH

1 banana, Danish, or acorn squash

Margarine

salt and pepper

1 tsp. dried sweet basil or 1 tbsp. fresh

1 – 2 Tbsp. brown sugar

Remove seeds from squash and cut into several equal pieces. Bring a large pot of water to a boil, add salt to taste, and cook squash pieces for 7 to 10 minutes, or cook 5 minutes in microwave with 1 Tbsp. water. Squash should still be firm. On each piece of squash “valley’” place basil and brown sugar.

Cover and heat in microwave with 1 tbsp. water for about 3 minutes, or until tender. If using a regular oven, heat in covered casserole dish at 350 F for about 10 minutes, or until tender.

Serves 4

Per Serving: 61 Calories; trace Fat (1.6% calories from fat); 1g Protein; 16g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 5mg Sodium.

SKILLET EGGPLANT

Less fuss than a Ratatouille!

1 eggplant, peeled and cubed

1 zucchini, sliced

1 green pepper, sliced

1 small red onion, sliced

3 Tbsp. dairy-free Italian or French dressing

2 cups cherry tomatoes

Mix eggplant, zucchini, green pepper, onion, and dressing in a skillet. Cover and cook over low heat for 10 minutes, or until tender. Add tomatoes and cook 3 to 5 minutes. Serve hot or cold.

Serves 4.

Per Serving: 126 Calories; 5g Fat (35.2% calories from fat); 3g Protein; 19g Carbohydrate; 6g Dietary Fiber; 2mg Cholesterol; 174mg Sodium.

STUFFED EGGPLANT

1 medium eggplant

1 chopped medium onion

1 tbsp. chopped fresh parsley

2 minced garlic cloves

2 cups sliced mushrooms

1 tsp. margarine

2 slices bread, crusts removed and made into fresh breadcrumbs

1/2 cup water

1 tsp. Paprika

Cut eggplant in half and scoop out pulp, leaving a 1/2-inch shell. Reserve shells. Finely chop eggplant pulp and mix with onion, parsley, garlic, mushrooms and margarine in a casserole dish. Cover and microwave 5 to 6 minutes on high, stirring after 3 minutes. Blend in half of breadcrumbs. Divide filling evenly between the two eggplant shells. Place water in a 12” x 8” x 2” dish, add stuffed eggplant, skin side down, cover and microwave for 5 to 7 minutes on high. Rotate dish after 3 minutes. Top with rest of breadcrumbs and sprinkle paprika over breadcrumbs. Microwave 1 to 2 minutes on high.

Serves 2 to 4.

Per Serving: 95 Calories; 2g Fat (16.4% calories from fat); 3g Protein; 18g Carbohydrate; 4g Dietary Fiber; trace Cholesterol; 86mg Sodium.

POTATO KEPTIDES

Good finger food! Serve hot or cold.

1/3 cup chopped fresh mushrooms sautéed in 1 Tbsp. margarine

7 Kalamata olives, pitted and chopped fine

1 pound cold mashed potatoes

1 Tbsp. margarine, melted

2 Tbsp. chopped parsley &/or cilantro

2 green onions, chopped

2 large tomatoes, chopped

1/2 cup all-purpose flour

1 tsp. salt

ground black pepper to taste

2 tsp. snipped fresh dill (optional)

Preheat oven to 425 F. Combine all ingredients and mix well. Turn out onto lightly floured board and knead lightly. Roll out to 3/4 “ thick. Using a glass cutter, cut into rounds approximately 2 1/2” in diameter. Bake on a greased cookie sheet in preheated oven for 25 minutes, or until golden.

Makes about 14 to 16 Keptides.

Serves 4.

Per Serving: 216 Calories; 9g Fat (35.1% calories from fat); 5g Protein; 31g Carbohydrate; 4g Dietary Fiber; 2mg Cholesterol; 875mg Sodium.

UNCLE ALICK'S STOVIES

6 medium potatoes, peeled and thinly sliced

2 medium onions, peeled and thinly sliced

salt and pepper to taste

1/2 cup chopped fresh parsley

1/4 cup margarine or oil

1 cup vegetable stock or water

Arrange potatoes and onions in layers in a large cooking pot or skillet. Sprinkle each layer with salt, pepper and parsley. Dot with oil or margarine and pour stock or water over all. Cover, bring to a boil, reduce heat and simmer 30 minutes.

Serves 6

Per Serving: 207 Calories; 8g Fat (35.8% calories from fat); 4g Protein; 30g Carbohydrate; 3g Dietary Fiber; trace Cholesterol; 371mg Sodium.

GARLIC POTATOES

Not quite pesto, not quite potato salad, but a very tasty side dish.

1 1/2 lb. red potatoes, cut into 1/2 inch pieces

1/2 tsp. salt

2 tbsp. margarine

1 Tbsp. olive oil

2-3 minced garlic cloves

1/3 cup fresh sliced basil leaves or 1/2 tsp. dried basil

Heat margarine and oil over medium high heat, in large skillet. Add potatoes, and salt, stirring frequently until golden brown and tender, approximately 20 minutes. Stir in garlic and basil. Cook 1 minute and serve immediately.

Serves 4

Per Serving: 218 Calories; 9g Fat (37.1% calories from fat); 4g Protein; 31g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 344mg Sodium.

MARINATED GREEN BEANS

A tasty, tangy way to serve green beans.

1 pound fresh green beans

2 Tbsp. vinegar, Balsamic is good but not necessary

1 tsp. mustard

1/2 tsp. salt

1/2 tsp. grated lemon zest

14 tsp. pepper

2 Tbsp. olive oil

1 small onion, thinly sliced

1 cup cherry tomatoes, halved

In large pot over high heat bring salted water to a boil. Add beans, cover and cook until tender, approximately 10 minutes. Drain beans. In medium sized bowl, whisk together the rest of ingredients except onions and tomatoes. Combine and toss with beans, onion and tomatoes. Marinate at room temperature for one hour, and then serve.

4 servings

Per Serving: 130 Calories; 7g Fat (45.2% calories from fat); 3g Protein; 17g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 296mg Sodium.

MISKA’S MUSHROOMS

Make this at least a day in advance!

one pound of mixed mushrooms, caps only

2 Tbsp. olive oil

1 small sweet onion, thinly sliced

1 medium sized red and yellow pepper, thinly sliced

6 cloves garlic, minced

14 oz can plum tomatoes, drained and chopped

1 Tbsp. fennel seeds

1 cup red wine

2 Tbsp. dried marjoram

1/2 cup balsamic vinegar

salt and pepper

fresh basil, chopped

Sauté mushroom caps in olive oil and set aside. Sauté onion, peppers and garlic. Add tomatoes and fennel seeds, red wine, marjoram and balsamic vinegar. Season to taste with salt and pepper. Add mushrooms and simmer for 15 minutes. Cool and refrigerate for 24 hours. Serve on dark rye or pumpernickel bread. Garnish with fresh chopped basil.

Serves 6

Per Serving: 181 Calories; 8g Fat (43.6% calories from fat); 4g Protein; 18g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 51mg Sodium.

OVEN BAKED FRIES

Vegetable oil based cooking spray

5 or 6 baking potatoes, scrubbed and cut into 1/2 inch thick strips

2 Tbsp. vegetable oil

1 Tbsp. white sugar

2 tsp. salt

dash of pepper

dash of paprika

Preheat oven to 425F. Line a baking sheet with foil, and coat well with cooking spray.

In a large mixing bowl, toss potatoes with oil, sugar, salt, pepper, and paprika.

Spread on baking sheet in single layer. Bake for 30 minutes. Turn once during baking.

Serve immediately.

Serves 5

Per Serving: 204 Calories; 6g Fat (24.3% calories from fat); 4g Protein; 36g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 864mg Sodium.

GINGERY BAKED BEANS

2 1/2 cups raw* or 5 cups cooked navy beans

1 onion, peeled and chopped

1 16 oz can tomatoes, chopped

2 Tbsp. maple syrup

1 Tbsp. vinegar

1 Tbsp. soy sauce

1 1/2 tsp. dry mustard

1 1/4 tsp. ground ginger

1/2 tsp. cinnamon

1/4 tsp. black pepper

If raw beans are used, soak overnight (or in crock pot) in LOTS of water.

Discard water, replace with LOTS of fresh, new water and cook for 1 1/2 hours or until tender.

Meanwhile, put chopped onion in saucepan with small amount of water and simmer for 10 minutes. Add remaining ingredients except for beans and stir for about 5 minutes. Then add beans and cook about 10 - 15 minutes to blend flavors.

6 servings

Per Serving: 260 Calories; 1g Fat (4.2% calories from fat); 14g Protein; 50g Carbohydrate; 10g Dietary Fiber; 0mg Cholesterol; 181mg Sodium.

QUICK-FIX FOCACCIA WEDGES

2 medium onions, thinly sliced

1/4 tsp. coarsely ground pepper

1 Tbsp. olive oil

3/4 cup rinsed and drained canned white beans

1/2 cup dry white wine or veggie broth

1 tsp. dried thyme, crushed

three 6-inch packaged round Italian bread shells

fresh marjoram (optional)

In a large skillet, cook and stir onions and pepper over medium-high heat in hot oil, uncovered, for 7 minutes

(until onions turn brown.) Remove onions; set aside. Add beans to skillet; cook for 1 minute. Add the wine

or broth and thyme; reduce heat and simmer, uncovered, for 3 to 4 minutes, until liquid is reduced by half. Mash

beans slightly. Spread bread shells with bean mixture; top with onions. Bake in 450F oven for 10 minutes.

Cut into wedges. Garnish with red pepper and marjoram.

Wedges: 12

Per Serving: 245 Calories; 2g Fat (9.2% calories from fat); 8g Protein; 46g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 392mg Sodium.

GRILLED JAPANESE EGGPLANT

Wonderful on a bed of rice. Try teaming it up with Miso Soup and Nori Rolls.

1 Tbsp. rice wine or cider vinegar

1 Tbsp. soy sauce

1 Tbsp. hoisin sauce (optional)

3 Tbsp. toasted sesame oil

1 Tbsp. sugar

2 Tbsp. ginger root, minced

3 garlic cloves, minced

8 small Japanese eggplants (4 oz each), halved lengthwise

2 Tbsp. oil

salt

freshly ground black pepper

2 scallions, minced

Whisk together vinegar, soy sauce, hoisin sauce (if using), sesame oil, sugar, ginger and garlic in a small bowl. Brush oil over all surfaces of eggplant and sprinkle with salt and pepper to taste. Prepare grill (medium heat). Place eggplant, cut side down, on grill and let it cook for 5 minutes. Turn eggplant and brush with glaze; continue cooking until eggplant is very soft. Transfer eggplant to serving platter and drizzle with more glaze. Sprinkle with minced scallions and serve.

Serves 4.

Per Serving: 422 Calories; 19g Fat (37.0% calories from fat); 10g Protein; 62g Carbohydrate; 23g Dietary Fiber; trace Cholesterol; 350mg Sodium.

HARVEST STUFFED SQUASH

Small Acorn squash, split and seeds removed

1/2 cup whole cranberries (can be frozen and thawed)

1 small apple, chopped

1/4 cup chopped raisins

juice and grated peel of 1 small orange

1 1/2 Tbsp. honey

Bake squash upside down at 350F for 1/2 hour in water, then, second half hour turned upright and stuffed or, unstuffed if you prefer to prepare stuffing in a pot.

Serves 2

Per Serving: 272 Calories; 1g Fat (2.0% calories from fat); 3g Protein; 71g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 10mg Sodium.

WILD RICE AND MUSHROOMS

Prepare and sauté the veggies while the rice is cooking.

1 part wild rice

1 part long grain brown rice

6 parts water

1 tsp. salt per cup of rice used

Boil until all (or at least most) of the water is absorbed (45-60 minutes). Drain if necessary (wild rice takes more water than normal white rice, but how much depends on a number of factors). While the rice is cooking, sauté sliced mushrooms and chopped onions in margarine. Add to cooked rice.

Rice Per Serving (based on ½ Cup per serving): 130 Calories; 3g Fat (17.2% calories from fat); 4g Protein; 24g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 380mg Sodium.

SKEWERED GRILLED VEGETABLES

If using wooden skewers, soak them in water for at least 30 minutes before using.

12 cherry tomatoes

One 14 1/2 oz can water-packed artichoke hearts, drained

12 fresh mushrooms

1 onion, cut into 2” cubes

1 green pepper, cut into 2” cubes

1 Tbsp. olive oil

1 Tbsp. red wine vinegar

1/4 tsp. salt

1/8 tsp. Black pepper

Toss vegetables with olive oil, vinegar, salt, and pepper; drain, reserving marinade. Alternate vegetables on

skewers. Broil 4” from heat, turning often and basting frequently with marinade.

Makes 4 ‘medium’ skewers

Per Serving: 125 Calories; 4g Fat (25.3% calories from fat); 6g Protein; 21g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 239mg Sodium.

ONION ROASTED TATERS, PRECIOUS

Homemade shake and bake potatoes. Try substituting sliced carrots for some of the potatoes.

1 envelope dry onion soup mix

2 lb. potatoes cut into large chunks

1/3 cup olive or vegetable oil

Preheat oven to 400F. Place all ingredients in a large plastic bag.

Close and shake until potatoes are evenly coated.

Empty into a shallow baking or roasting pan.

Bake, stirring occasionally, 40 minutes; or until potatoes are tender and golden brown.

Garnish with chopped parsley if desired.

Serves 3

Per Serving: 489 Calories; 25g Fat (44.9% calories from fat); 8g Protein; 61g Carbohydrate; 6g Dietary Fiber; 1mg Cholesterol; 1183mg Sodium.

SIMPLE SOBA WITH SESAME OIL

Soba is Japanese style buckwheat noodles. Whole-wheat spaghetti can be substituted.

1 Tbsp. Safflower oil

2 tsp. salt

1/4 lb soba noodles

1 Tbsp. tamari (optional)

Bring a large pot of water to a boil and add the safflower oil and salt. Add the buckwheat noodles and cook al dente, about 5 minutes. Remove from the cooking water with a slotted spoon or wire deep-fry skimmer and toss with the sesame oil and optional tamari. Serve as a side dish.

Serves 2

Per Serving: 256 Calories; 7g Fat (23.8% calories from fat); 9g Protein; 43g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 3084mg Sodium.

SWEET POTATOES AND APPLES

2 large sweet potatoes - or 2 large butternut squash

3 crisp, tart apples, peeled and chopped

1 Tbsp. cinnamon sugar

1/2 cup orange juice

grated orange peel from half an orange

raisins and/or walnuts (optional)

You can make this one of 2 ways: Bake the sweet potatoes in an oven with peels on. Cool. Then peel and dice in about 1” cubes. Place in a 9x13 baking dish. Add apples and the rest of the ingredients. Adjust orange juice and cinnamon sugar to taste, cover with aluminum foil and bake (not long, as potatoes are already cooked).

OR: Peel raw butternut squash and place cubes in the baking dish with the remaining ingredients. Cover

With foil and bake until the squash is tender.

Serves 5

Per Serving: 155 Calories; 1g Fat (3.5% calories from fat); 1g Protein; 38g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 9mg Sodium.

ROASTED SWEET AND WHITE POTATOES WITH ELEPHANT GARLIC AND HERBS

Colourful and aromatic. Elephant garlic offers a more delicate flavour than regular garlic.

Non-stick cooking spray

1 lb sweet potatoes (about 3), peeled and cut into 1” cubes

1 lb russet potatoes (about 3-4), peeled and cut into 1” cubes

1 head elephant garlic, separated into cloves, peeled and cut into chunks.

3 Tbsp. olive oil or canola oil

1 tsp. rosemary, crushed between your fingers

1/2 tsp. rubbed sage

1/2 tsp. salt

1/4 tsp. freshly ground black pepper

Spray a roasting pan with non-stick cooking spray. Preheat oven to 375F. Combine both types of potatoes and garlic in the roasting pan. Drizzle olive or canola oil over the vegetables and sprinkle with rosemary, sage, salt, and pepper. Toss well to coat completely with the oil. Bake for 50-60 minutes. Occasionally scrape the bottom of the pan with a sturdy spatula to keep the potatoes from sticking. Increase heat to 425F. Bake vegetables 15 minutes longer until brown and crispy along the edges. Serve hot, garnished with freshly chopped parsley.

Note: if elephant garlic isn’t available, substitute regular garlic, and reduce amount to 8-10 cloves.

10 Servings.

Per Serving: 157 Calories; 4g Fat (24.1% calories from fat); 4g Protein; 27g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 119mg Sodium.

RED CABBAGE

Pair with boiled ‘new’ potatoes for a perfect match.

1 onion, chopped

1 clove garlic, minced

2 tart apples, chopped

1 medium red cabbage, shredded

1/4 cup margarine

1/3 cup raisins

3 Tbsp. brown sugar

1/4 cup all vegetable chicken flavoured stock

1 Tbsp. red wine vinegar

pinch of cloves

1/2 tsp. mustard seed

1/4 tsp. cumin

1/4 to 1/2 tsp. caraway seed

salt & pepper to taste.

Sauté onion and garlic. Add cabbage, sauté. Add remaining ingredients and cook for 20 minutes covered.

Serves 6

Per Serving: 226 Calories; 12g Fat (45.6% calories from fat); 2g Protein; 30g Carbohydrate; 3g Dietary Fiber; trace Cholesterol; 244mg Sodium.

SMASHED PAPAS (POTATOES)

6 boiled, peeled potatoes, cooked, still hot, and drained

1 clove garlic, minced

4 Tbsp. fresh parsley, chopped

1 tsp. salt, or more to taste

1 tsp. Dijon-style mustard

1 Tbsp. horseradish

1/4 cup olive oil or margarine

Mash potatoes for a bit. Then add rest of the ingredients, and smash ‘em up some more.

Serves 6

Per Serving: 179 Calories; 9g Fat (45.0% calories from fat); 3g Protein; 23g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 377mg Sodium.

MATUSHKA BARBARA’S SWEET AND SPEEDY BROWNED BEANS

1 Tbsp. olive oil

1 medium onion, chopped

2 celery stalks, chopped

one 14-ounce can browned beans in tomato sauce

2 Tbsp. pure maple syrup

1 tsp. prepared mustard

Heat oil in a heavy pot, over moderate heat. Cook onion and celery, stirring often, until soft.

Add beans, maple syrup and mustard, heat and serve.

Serves 4.

Per Serving: 167 Calories; 5g Fat (22.7% calories from fat); 6g Protein; 29g Carbohydrate; 6g Dietary Fiber; 7mg Cholesterol; 471mg Sodium.

POTATO PANCAKES

Serve with applesauce or chutney.

1/4 cup oat flour (or ground rolled oats… use a coffee grinder)

1 cup shredded potatoes

1/4 cup onion, finely chopped

salt and fresh ground black pepper to taste

Mix oat flour in enough water to create the consistency of pancake batter.

Add onions, potatoes, salt and pepper.

Spoon enough batter to form 3 or 4 large pancakes onto lightly oiled pan.

Cook at medium heat until bottom is golden brown with a few darker spots, turn and cook other side.

Serves 3.

Per Serving: 89 Calories; trace Fat (1.9% calories from fat); 3g Protein; 20g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 33mg Sodium.

MEDITERRANEAN PASTA

2 Tbsp. olive oil

1/2 red onion (thinly sliced)

1 small green pepper (3/4 inch cubes)

2 tsp. fresh oregano (chopped)

1 medium tomato (cubed)

1/3 cup chopped pitted olives

1 cup chopped artichokes hearts

1/4 tsp. salt

1/3 tsp. pepper

6 cups cooked corkscrew pasta (Rotini)

Heat olive oil; sauté onion and green pepper for 2 minutes. Turn off heat.

Add rest of ingredients to the onion mix, and stir to mix well. Serve on top of

the cooked pasta.

Breads & Muffins

2011-03-26T16:42:00.000-07:00

FATHER GORDIAN'S BREAD

3 cups warm water

1 1/2 Tbsp. traditional dry yeast

1 Tbsp. sugar

9 cups flour (you can mix different flours like white, rye, whole wheat etc.)

2 1/2 Tbsp. vegetable shortening, softened

2 Tbsp. sugar or honey

2 tsp. salt

3/4 cup flax seed (optional)

¼ cup millet (optional)

Dissolve yeast and 1 Tbsp. sugar in warm water, stirring. Let stand for 10 minutes, or until a head of foam has developed on top of water. Add remaining ingredients, form into a dough ball, knead vigorously for 10 minutes, cover and let rise for 45 minutes, or until double in size.

Punch all the air out of dough, divide into 3 equal portions, and form into loaves. Place in bread tins. Cover and let rise until double in volume. Bake in preheated 375 degrees F. oven for 30 to 40 minutes, or until loaves are golden brown and sound hollow when tapped on the bottom.

Yields 3 loaves.

FOCACCIA

1 recipe Father Gordian's Bread (above recipe using white flour)

3 Tbsp. crushed dried basil, added to bread when adding flour (optional)

20 Tbsp. olive oil

coarse salt to taste

coarsely ground black pepper to taste

dried marjoram, dill, oregano and/or oregano to taste (optional)

Prepare dough according to recipe, let rise, covered, until doubled, approximately 45 minutes. Punch all air out of dough, divide into 5 equal portions, and form into balls. Let dough rest for 5 minutes.

Meanwhile, pour 2 tablespoons of the oil in each of the five 8"-round cake tins. Place a dough ball into each tin and press down until dough covers entire bottom of pan. With a fork, puncture holes over entire top of each loaf. Pour two tablespoons of oil over the top of each loaf and spread rest of oil over surface of dough. Sprinkle salt, pepper, and optional dried herbs evenly over tops of loaves and let rise until doubled in size. Bake in a preheated 400-degree F. oven for 20 to 25 minutes, or until golden brown.

Serve with salad or spaghetti. Bon appetit!

Yields 5 loaves.

DELUXE GARLIC FOCACCIA

1 Tbsp. active dry yeast

1/2 tsp. sugar

1 cup warm water

1 cup all purpose flour

2 Tbsp. olive oil or basil-flavoured olive oil

1 tsp. salt

1 Tbsp. dried basil, crushed, or a handful of fresh basil leaves, finely chopped

1 1/2 to 2 cups all purpose flour

3 Tbsp. good olive oil or basil-flavoured olive oil

3 garlic cloves, slivered

coarse salt (optional)

Sprinkle yeast, sugar, and 1 cup flour over water in a large bowl and beat well with a whisk until smooth and creamy.

Let rise at room temperature 30 minutes, loosely covered, until bubbly.

Add oil, salt, basil, and 1/2 cup flour to yeast mixture.

Whisk hard for about 3 minutes, or until smooth.

Add flour 1/2 cup at a time with a wooden spoon until a soft, sticky dough is formed.

Turn dough out on a lightly floured surface and knead lightly to form a springy ball, adding 1 tablespoon flour at a time as needed to make a smooth, soft dough.

Do not add too much flour or dough will become too hard and dry.

Form into a flattened ball. Cover and let rest 30 to 40 minutes in a warm place.

Preheat oven to 400 degrees F.

Pat dough into a 14-inch round or equivalent square or rectangle on a greased or parchment-lined baking sheet.

Dough should be about 1/2 to 3/4 " thick. Brush dough with 3 tablespoons olive oil and insert garlic slivers all over top of dough.

If desired, sprinkle with coarse salt. Place baking sheet in preheated oven, and bake 15 to 20 minutes, or until bottom is brown.

Slide focaccia out of pan to cool on a rack.

Serves 6 to 8.

252 Calories; 12g Fat (42.0% calories from fat); 5g Protein; 32g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 145mg Sodium.

KORN-OAT BREAD

2 cups rolled oats

1/3 cup vegetable shortening

1/3 cup white sugar

2 tsp. salt

4 cups boiling water

5 tsp. traditional dry yeast

1 cup lukewarm water

1/2 tsp. sugar

9 cups white flour

1 cup corn meal or corn grits

extra flour for kneading (approximately 2 cups)

In a very large bowl, soak oats in boiling hot water.

Add Crisco, sugar and salt. Cool to barely lukewarm.

Dissolve yeast in lukewarm water with 1/2 teaspoon sugar added.

After ten minutes, yeast should be very frothy. Add it to the cooled oats mixture.

Add half of the flour. Stir and blend well to moisten.

Add the remaining flour and the corn meal. Stir briefly to moisten. Let sit for 30 minutes.

Knead dough for 15 minutes, adding more flour as needed, until dough is no longer sticky and mound is well formed.

Oil bowl lightly, rub dough around and turn it oiled side up. Cover with cloth or lid. Let rise in warm oven until doubled in size, about one hour.

NOTE: to warm oven, heat it at its lowest temperature for one minute only. Turn oven off. Whenever recipe calls for a warm oven to raise the dough, repeat this process.

Punch down again. Knead a bit. Divide into four equal pieces. Each piece should weigh approximately 1 1/2 pounds. Knead each piece and shape into loaves. Put into greased loaf pans. Let rise until well formed, approximately 45 minutes.

Bake in a preheated 400 degrees F. oven for 20 minutes. Reduce heat to 350 degrees F and bake 10 minutes more. Remove loaves from pans and return to oven at 325 degrees F. until loaves sound quite hollow when tapped with fingernail.

Yields 4 loaves.

ITALIAN BREAD

5 cups unsifted flour

1 Tbsp. sugar

1 Tbsp. salt

2 pkg. yeast

1 Tbsp. softened margarine

1 3/4 c very warm water (120-130 degrees F)

In a large bowl thoroughly mix 1-1/2 c flour, sugar salt, and yeast. Add margarine.

Gradually add water to dry ingredients and beat 2 minutes at medium speed of electric mixer, scraping bowl occasionally.

Add 3/4 cup of flour. Beat at high speed 2 min, scraping bowl occasionally. Stir in enough additional flour to make a stiff dough.

Turn out onto lightly floured board and knead until smooth and elastic, 8-10 min.

Cover with plastic wrap, then a towel. Let rest 20 min.

Divide dough in half. Roll each half into an oblong loaf, about 15x10 inches.

Beginning at wide side, roll up tightly; pinch seam to seal.

Taper ends by rolling gently back and forth.

Place on greased baking sheets sprinkled with corn meal.

Brush dough with oil. Cover loosely with plastic wrap.

Refrigerate between 2 to 18 hours.

When ready to bake, remove from refrigerator. Uncover dough carefully. Let stand at room temperature 10 min.

Make 3 or 4 diagonal cuts on top of each with sharp knife.

Bake at 400 degrees 20 min.

Remove from oven and rub a stick of margarine over the top until the entire top is moist.

Return to oven; bake 5-10 min longer, until golden brown.

Each loaf serves 6.

Per Serving: 206 Calories; 2g Fat (6.7% calories from fat); 6g Protein; 41g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 547mg Sodium.

BEER BREAD

3 cups flour

1 tsp. baking soda

1 tsp. baking powder

1/3 cup sugar

1 can of 12 oz beer at room temperature. Do *not* use light beer!

½ cup minced fresh parsley

Mix everything well together. Bake for 1 hour in preheated 350 degree oven in a greased loaf pan.

Serves 6.

Per Serving 294 Calories; 1g Fat (2.0% calories from fat); 7g Protein; 61g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 295mg Sodium.

CANADIAN RYE BREAD

3/4 cup warm water

2 heaping tsp. dry yeast

1 1/2 tsp. sugar

1/4 cup molasses

1 tsp. salt

3 Tbsp. sugar

1 Tbsp. strong coffee

1/3 cup cold mashed potato

1 tsp. cocoa

1 Tbsp. vegetable shortening or margarine

1 1/4 cup rye flour

1 1/4 cup white or unbleached flour

1 1/2 tsp. caraway seed (optional)

Finely grated rind of one orange (optional).

Dissolve yeast in warm water with 1 1/2 tsp. sugar. Let sit for 10 minutes. Add molasses, salt, sugar, coffee, mashed cold potato, cocoa, shortening, caraway seed, and orange rind. Slowly mix in both types of flour, and knead until smooth and elastic. Cover with cloth and put into warm place to rise until doubled in size. Shape into a loaf and let rise for one hour in a greased pan, or on a greased cookie sheet. Bake in preheated oven at 375 degrees for about 30-40 minutes, until bottom is brown.

Serves 8-10.

Per Serving: 190 Calories; 2g Fat (8.6% calories from fat); 4g Protein; 40g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 289mg Sodium.

DOMIK'S POSTNEY MUFFINS

This recipe has as many variations as you have imagination. You can add chocolate chips, lemon juice and poppy seeds, blueberries, cranberries and orange peel, pecans, sunflower seeds and oat bran, banana, zucchini, carrot and raisins, and pumpkin. All are good; all are different and delicious.

2 cups flour

3/4 cup sugar

3 tsp. baking powder

1 1/2 tsp. egg replacer powder (optional)

1 tsp. salt

1 cup almond or rice milk, (or any liquid such as fruit juice or even water)

1/4 cup light oil

1/2 cup dark chocolate chips (optional)

1 cup frozen berries (blackberries, raspberries, boysenberries, or loganberries) (optional)

Preheat oven to 375 degrees F.

Spray muffin tins generously with Pam or use muffin papers to line tin.

Use muffin tins which yield between 6 large and 12 small muffins.

Mix flour, sugar, baking powder and optional egg replacer in a large bowl, add liquid, oil, and optional chocolate chips and berries, and stir until just mixed.

If mixture seems too dry, add a little more liquid.

Divide batter evenly among muffin tins, filling them 2/3 full, and bake in preheated 375 degree oven for 20 to 25 minutes, or until a toothpick inserted in middle comes out clean.

Yields 12 muffins.

Per Serving: 221 Calories; 8g Fat (31.4% calories from fat); 3g Protein; 36g Carbohydrate; 2g Dietary Fiber; 2mg Cholesterol; 306mg Sodium

2/3 cup grape seed oil

2 cups wheat bran

1 cup oat bran

1 cup water

1 cup blueberry juice (or any kind)

¼ cup pear juice (or any kind)

1 ¾ cup brown sugar

2 Tbsp. vanilla extract

2 cups whole-wheat flour

1 Tbsp. baking powder

2 tsp. baking soda

1 tsp. sea salt

½ cup chopped pitted prunes

¼ cup chopped dried apricots

½ cup pecan pieces

1/3 cup millet

1/3 cup dried cranberries

½ cup raisins

2 Tbsp. whole flax seeds

1 Tbsp. egg replacer powder

Let the bran soak in the water and juice in large bowl, while adding the rest of ingredients. Mix until just combined. Do not over mix, as this will yield hockey pucks instead of muffins. Drop into lined large muffin tins. Bake in preheated 375 F oven for 15-20 minutes.

Makes 24 large muffins.

Per Serving: 193 Calories; 9g Fat (37.0% calories from fat); 4g Protein; 30g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 246mg Sodium.

CORNISH MUFFINS

1 1/2 cup whole wheat flour

1 1/2 cup corn meal

1 1/2 tsp. baking powder

1 1/2 tsp. baking soda

1 tsp. salt

3 Tbsp. ground flax seeds (use a coffee grinder)

1/2 cup soy, oat, almond, or rice milk

4 Tbsp. canola oil (or olive oil)

1 tsp vinegar

In a small cup stir ground flax seeds and 5 Tbsp of water, set aside.

Combine all dry ingredients in a large bowl.

Combine the wet ingredients: flax mixture, oil, vinegar and add to dry ingredients.

Add a little more soymilk or water if the batter is too dry.

Spoon into lightly oiled muffin tins, and bake at 350F for 15-20 minutes. If you want, you can pour the mixture into an oil coated cast iron skillet and bake in it instead of muffin tins.

Yields 12.

Per Serving: 170 Calories; 6g Fat (31.7% calories from fat); 4g Protein; 25g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 399mg Sodium.

1 cup water

¼ cup corn meal

¼ tsp. salt

1 cup cornstarch

½ cup icing sugar

1 Tbsp. egg replacer powder

1 drop almond extract

2 Tbsp. margarine

3 Tbsp. white sugar

1Tbsp. tahini or

1Tbsp. almond milk

½ tsp. chopped organic lavender buds

In a saucepan, bring first 3 ingredients to a boil, stirring. Cook gently covered for 5 minutes. Remove from heat. Cool. Combine rest of ingredients with the cooked corn meal, and mix well. You may add a tich more almond milk if mixture is too dry. Bake in lined clean muffin pans in 400F oven for 12-15 minutes.

Yields 10 medium muffins.

CHERRY-APRICOT-RAISIN "CASSEROLE" BREAD

Great for ‘elevensies.’

1/2 cup warm water

1 cup almond milk

1/2 cup brown sugar

1 tsp. salt

1/4 cup margarine

2 packages yeast
2 tsp. white sugar

4 1/2 cups flour

1 cup mixed dried chopped fruit (dried apricots, raisins, chopped maraschino cherries, etc.)

Heat liquid non-dairy creamer over moderate heat and stir in brown sugar, salt, and margarine, stirring until margarine is melted and sugar is dissolved. Remove from heat and cool to lukewarm.

Measure 1/2 cup warm water into a large bowl, sprinkle in the yeast, 2 tsp. white sugar, and stir until dissolved.

Into the yeast mixture stir the lukewarm non-dairy creamer, brown sugar mixture, and 3 cups of flour. Beat by hand with a wooden spoon until smooth. Stir in remaining 1 1/2 cups flour to make a stiff batter. Cover and let rise in a warm place for 1 hour.

Preheat oven to 350 degrees F.

Stir batter down to push out air. Beat in the fruit with a wooden spoon.

Divide the dough between 2-greased 1-quart casserole dishes and bake in preheated oven for 40 to 45 minutes.

Yields 2 loaves.

Per Serving 199 Calories; 3g Fat (14.9% calories from fat); 4g Protein; 38g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 171mg Sodium.

SWEET OR SAVORY BISCUITS

Savoury:

2 cups flour

3 tsp. baking powder

1/2 tsp. salt

1/4 cup light oil

approximately 3/4 cup plain almond milk

Preheat the oven to 400F. Mix together the flour, baking powder, and salt.

Using a pastry cutter or fork, cut in the oil until the mixture is the consistency of coarse cornmeal.

With a wooden spoon stir in the "milk", using enough so the dough holds together and is neither dry nor wet.

Knead lightly in the bowl about a dozen times. Pull off a piece of dough about the size of a lemon, roll it into a ball, flatten it to about 1/2" to 3/4", and place it on the baking sheet.

Bake for 12-15 minutes or until the edges are a light golden brown.

You need to check the biscuits at 10 minutes, in case they are done sooner, and only bake them until they are a golden brown.

Serves 10.

Per Serving 146 Calories; 6g Fat (37.3% calories from fat); 3g Protein; 20g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 256mg Sodium.

VARIATIONS for Savory: You Choose!

Add a teaspoon of dried minced onion flakes: dash of celery salt, pinch of dried basil and or oregano, pinch of dried dill weed. Brush biscuit tops with oil and sprinkle with sesame seeds.

VARIATIONS for Sweet Biscuits:

Stir a tablespoon white sugar, and a tablespoon of poppy seeds into the flour mixture before adding oil. Add one teaspoon of orange or lemon zest.