Easy to make, healthy food recipes!

Wild Rice Stuffing

Ingredients
1/2 cup (1 stick) butter or margarine of choice
2 large onions, chopped
1 garlic clove, minced
6 3/4 cups canned low-salt chicken broth
2 cups wild rice (about 13 ounces)
2 cups long-grain brown rice
2 cups dried cranberries
1/2 cup chopped fresh parsley
2 tablespoons chopped fresh thyme
1 1/2 cups hazelnuts, toasted, husked, coarsely chopped
1 cup chopped green onions

Preparation
Melt 1/2 cup butter in heavy large pot over medium-high heat. Add onions and garlic and sauté until tender, about 4 minutes. Add chicken broth. Bring to boil. Add wild rice. Reduce heat to medium-low. Cover and simmer 30 minutes. Mix in brown rice; cover and simmer until rice is just tender and most liquid is absorbed, about 30 minutes longer.

Stir cranberries, parsley and thyme into rice. Cover and cook until liquid is absorbed, about 5 minutes longer. Mix in hazelnuts and green onions. Season generously with salt and pepper.

To bake stuffing in turkey: Loosely fill main cavity with stuffing. Butter ceramic baking dish. Spoon remaining stuffing into prepared dish. Cover with buttered foil, buttered side down. Bake stuffing in dish alongside turkey until heated through, about 30 minutes.
To bake all of stuffing in baking dish: Preheat oven to 350°F. Butter 15x10x2-inch glass or ceramic baking dish. Transfer stuffing to prepared dish. Cover dish with buttered foil, buttered side down; bake stuffing until heated through, about 40 minutes.

Enjoy your Wild Rice Stuffing

Whole Food Smoothies

Combine fresh or frozen fruits and vegetables in a blender and use water for desired consistency. Drink within one day for maximum nutrition. Organic food is highly recommended so the skins are used in the smoothie. ENJOY!

1. WHOLE FOOD SMOOTHIE
• 1 ½ cups water
• 2 chard leaves
• ¼ cup spinach
• 1 small ripe banana
• ½ cup raw almonds
• ½ cup blueberries
Blend until smooth. Enjoy

2. Cucumber Drink
• 1 cup water
• 1 medium sized cucumber
• 1 ripe pear
Blend until smooth.

3. Nut smoothie
• cups water
• 1 cup raw cashews
• ½ ripe banana
• ripe pear
• ½ tsp. vanilla extract or ½ vanilla bean.
Blend until smooth.

4. Simple smoothie
• 1 cup mixed baby greens
• ¼ mint leaves
• 3 cups honeydew melon

Compliments to jazz the smoothie:
Juice of ½ lemon
¼ “ slice of fresh ginger
Use lemonade as the water diluted 1:1
Add 1 scoop of protein powder: “Vegan Proteins” by Genuine Health is a vegan protein.
Add raw cashews or walnuts instead of almonds

Enjoy your Whole Food Smoothies

Watermelon Soup

5 Cups Watermelon
2 Cups Mango, peeled and diced
1/4 Cup Lime Juice
3 Tablespoons Fresh Mint, chopped
1 Tablespoon Fresh Ginger, minced
1 Tablespoon Honey or Agave
1/8 teaspoon Ground Cardamom
-First, in a food processor, (not a Vita-Mix), place 3 1/2 cups of watermelon and 1 cup of mango and blend until smooth.
-Dice up the remaining 1 1/2 cups of watermelon and 1 cup of mango into tiny pieces and add them to the puree.
-In a small separate bowl, combine the lime juice, mint, ginger, honey and cardamom. Add this to the previous mixture and stir well.
-Chill in the fridge and serve in a few hours.

Enjoy your Watermelon Soup

Vegan Stew

TEMPEH STEW
Adapted from: Whole World Cook Book , Avery Publishing, Wayne NJ, 1984
This is a wonderful one pot stew that is VEGAN!
1 pound tempeh
¼ cup Sesame Oil for frying (can use olive oil)
1-2 Tbsp Miso paste (add in at the end)
1-2 Tbsp prepared mustard ( an option is to use prepared Aoli)
½ Cup sauerkraut
1-2 Cups water
2 Tbsp arrowroot powder dissolved in ¼ cup water (obedience plant – Maranta arundinacea)
1 bunch broccoli, with florets and sliced stems (outer fiber removed)
½ pound carrots, sliced into half moons
½ cup shitake mushrooms, sliced

DIRECTIONS:
Cut tempeh into 8 thin slices, quarter tempeh and cut in half again. Pan-fry in hot oil until golden.
Remove tempeh from pan and sauté sliced mushrooms, broccoli stems and carrots for 3 minutes.
In a bowl combine prepared mustard, sauerkraut and water for sauce. Place all ingredients back into fry-pan . Cover pan and bring to boil. Reduce heat and simmer for 10 minutes . Add the arrowroot/water solution to the stew and stir until it thickens
In the last 5 minutes add the broccoli florets on tops until lightly tender.
When cooking is complete, dissolve the miso in 1/8 cup of water and stir in the miso to preserve the live bacteria.
Serve over quinoa ( option: short or long brown grain rice).

Enjoy your Vegan Stew

Veggie Taco Salad

Walnut Taco “Meat”
1 c walnut, soaked 2 hours
½ c sun-dried tomatoes, soaked 30 minutes, save water
¼ c finely chopped red onion
½ t taco seasoning (or combo of cumin, cayenne, chili powder, salt)
1 clove garlic, minced
¼ sun-dried tomato water
½ t sea salt
Combine ingredients in food processor until mixed well. For a less moist texture, put in dehydrator for 1 hour.

Sour Cream
½ c macadamia nuts
juice of one lemon
1 clove garlic, minced
¼ t sea salt
6-7 T water
Blend macadamia nuts, lemon juice, garlic and salt. Add 1 tablespoon water at a time to create a smooth consistency.

Guacamole
1 lime, juiced
2 cloves of garlic, crushed
1 teaspoon sea salt
2-4 green onions, finely chopped
1/4 jalapeno or to taste, chopped
2 avocados mashed
Cumin, chili powder, salt & pepper to taste
In a bowl crush together lime, crushed garlic, cumin and sea salt. Second, add the shallot, jalapeno, and 2 avocados.

Salsa
5 Fresh Roma tomatoes or 4 medium heirloom tomatoes
1 shallot or 1/4 of red onion, chopped finely
1-2 garlic cloves, crushed
1 lime, juiced
1/4 jalapeno or more to taste, chopped

Enjoy your Veggie Taco Salad

Stuffed Squash

Split 2 acorn, butternut or delicate squashes lengthwise down the middle. Remove seeds and bake face down on an oil tray for 30 minutes at 350 degrees – or until tender. Make your filling while squash is baking.

½ lb chopped shiitake mushrooms salt/pepper
1 cup chopped onion ¾ cup bread crumbs, rice or wild rice
1 garlic clove crushed 2 Tbs. Dry white wine
1/4 cup chopped parsley

Optional: Up to 1 cup of cheese may also be added (recipe originally calls for cottage cheese.)

Sauté mushrooms, onions and garlic in butter with salt and pepper until onions are soft. Drain well and save liquid (which may be minimal) Combine remaining ingredients and fill squash cavities amply and bake uncovered 15 minutes more. Bale in oven at 350 degrees. Dot top of filling with butter before baking or add leftover liquid to keep stuffing from drying out.

Serves 4; Enjoy your Stuffed Squash

Cleansing Recipes

Base Ingredients:
• Romaine Lettuce
• Just green/red leaf lettuce
• Spinach leaves

Additional Greens:
• Mustard greens
• Kale
• Beet greens

Other Ideas:
• Sliced apples, raisins, sunflower seeds, shredded carrots with lemon poppy seed dressing or honey mustard vinaigrette.
• Baked tofu – Slice block into 1” layers. Soak in Bragg’s Liquid Aminos, garlic powder, basil and bake for 45 minutes to an hour at 325 degrees (until browned and little dried out.)
• Sautéed veggies in water (just enough so veggies don’t burn) add spices – oregano, basil, garlic, onions.
• Steamed onions, green beans, garlic or mushrooms in a few drops of sesame oil, Bragg’s Liquid Aminos.
• Beets cooked, cooled, with steamed broccoli, scallions, shredded carrots with oil and vinegar (balsamic vinegar)

Suggestions:
• Apple cider vinegar with flax oil
• Rice vinegar and olive oil
• Lemon juice and olive or flax oil
• Add spices: garlic crushed, onion flakes, basil, kelp, parsley flakes, celery flakes etc. Whatever combo of spices you can come up with to add zest, newness, etc.

• WHOLE GRAIN CEREAL
1 Cup cooked Quinoa or cooked brown rice cereal *
1 Cup soy milk
1/3 cup fresh raspberries
1 tsp. flax seed oil

*Cook ½ cup grain in 1 cup water 15-20 min. until done
Add oil and stir well. Add berries and milk.

FRUIT MEDLEY

Slice one small apple and one small pear into a bowl.
Add ¼ cup fresh strawberries and ¼ cup fresh blueberries
Cover with ½ cup soy yogurt
Top with 1 TBS. chopped almonds, hazelnuts, cashews, walnuts or pumpkin seeds (soaked and roasted first).

RICE ‘N’ BEANS CHICKEN

• ½ cup vegetarian refried beans
• ½ cup cooked brown rice
• 2 oz. Cooked fresh white chicken meat
• Chopped cilantro and green onions to taste
Heat and mix beans, rice and meat. Garnish with cilantro and green onions to taste.

STIR-FRY VEGETABLES AND CHICKEN

• 1 tsp. sesame oil
• ½ cup each: broccoli, cauliflower, snow peas, onion
• ¼ cup mung bean sprouts
• 3 oz. cooked, skinless boneless chicken pieces.

Heat oil in non-stick skillet. Add chicken, stirring quickly. Heat through. Add vegetable and then bean sprouts just before removing from heat. Remove from heat and toss in freshly chopped basil. Serve with cooked rice. Add one tsp. flax oil and wheat-free tamari to taste upon completion of cooking.

NUTTY BROWN RICE

* 1-cup blend of wild and brown rice cooked
* 1 TBS. of chopped pecans
* 1 tsp. of walnut oil

Combine ½ cup of brown and ½ wild rice in a saucepan. Add 2 ½ cups water, bring to boil, reduce heat, and simmer for 45 minutes or until water is absorbed. Remove the one-cup portion and store for another meal. Sauté pecans in walnut oil, gently fold into the cooked brown rice.

Enjoy these Cleansing Recipes

Potato Leek Soup

3-4 potatoes- leave skins on.
2-3 leeks well washed
2-3 cloves garlic minced
1 tsp dill or more as you like
Butter or olive oil

Boil potatoes until done.
Chop leeks and sauté in 1-2 tablespoons of olive oil or butter.
Add minced garlic and sprinkle in dill.

Save potato water.
Combine leeks and potatoes with water in blender and puree.
Add enough water to desired thickness of soup.
Season with sea salt as desired.

Enjoy your Potato Leek Soup!

Potato contains vitamin C and B vitamins especially folic acid, thiamine, niacin, and pantothenic acid. They are mostly carbohydrate and 10% protein.
Leeks are nutrient-rich, high-fiber food and related to green onions.
They are mostly carbohydrate and fiber and rich in potassium, folic acid, iron and calcium and fairly high in vitamin C. some B’s, silicon, sulfur, magnesium and phosphorus.

From Staying Healthy with Nutrition – Elson M Hass, MD

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