RECIPES THAT CAN BE USED FOR EITHER A LOW FAT OR LOW CARB DIET

POACHED HADDOCK WITH HOT GREEN BEANS AND ARTICHOKES (Serves 4)

Haddock and other similar fish fillets may be baked, broiled, or poached. Poaching is a liquid cooking method, which results in a very moist and delicate piece of fish. The cooking liquid is used to create a simple flavorful white sauce.

1 cup water
½ cup onion, sliced thin
2 cups 2-percent milk
1/4 teaspoon sea salt
Pepper
4 haddock fillets, each weighing 4 ounces

Sauce:
1 ½ tablespoon butter
1 ½ tablespoon flour
1 cup poaching liquid 20 green grapes, optional

In a large skillet, preferably stainless steel or enameled cast iron, bring the water and onion to a boil. Add the milk, salt, and pepper, and add the fish fillets. Reduce the heat and cook for 5 or 6 minutes. Turn off the heat and remove the fillets to a warm platter.
Over medium heat, reduce the poaching liquid by half. Meanwhile, prepare the sauce. In a small saucepan, over medium heat, melt the butter. Add the flour and cook for a minute, while whisking, to cook the flour. Whisk in half the cup of poaching liquid. The sauce will thicken immediately. Add the rest of the liquid and whisk well. Add green grapes and return the sauce to a boil. Adjust the seasoning and serve the sauce with Hot Green Beans and Artichokes over the fish and garnish with parsley.

HOT GREEN BEANS AND ARTICHOKES (Serves 4)

Marinade:
3 tablespoons lemon juice
1/3 cup red wine vinegar
1/4 cup olive oil
Chopped herbs
Parsley
Chives

18 ounces french green beans
1 cup drained artichoke hearts
1 tablespoon olive oil
½ cup chopped parsley
1/4 cup chopped chives
2 tablespoons chopped pimiento (optional)

Mix marinade together. Toss green beans and artichoke hearts in marinade. Keep in a covered glass dish in the refrigerator until ready to cook.
Drain off as much of the marinade as possible. Heat 1 tablespoon olive oil in a large skillet.
Toss beans and artichoke hearts until heated through (about 3 or 4 minutes). Add parsley and chives. You can add 2 tablespoons chopped pimiento for color at the last minute. Serve immediately with the poached haddock..
3 protein blocks per serving

LAMB WITH GARLIC CHEESE AND VEGETABLE "PAST" (Serves 4)

8 loin lamb chops
2 teaspoons olive oil
1 cup dry red wine
3 garlic cloves, baked
1 tablespoon unsalted butter
1 ounce goat cheese or Rondelé light cheese
Chopped parsley from 6 sprigs. Reserved 4 sprigs for garnish

Trim the fat off the chops and skewer to keep them together to cook more evenly. In a heavy skillet (enameled cast iron or heavy stainless steel), heat the oil very hot. Cok the chops in two batches. Brown the first side, turn over, and salt the seared side. Cook the other side, until the chops are medium rare. Remove to a plate. Cook the remaining chops and remove to a plate.
Pour off the fat and add the red wine. Cook over medium heat until the wine has slowly reduced by half. Press the baked garlic cloves through a small, and add them to the skillet withthe butter. Whisk for a moment to emulsify the butter into the sauce.
Taste it and add salt and pepper if you wish. Serve two chops per person with some sauce, and add the juice from the plate. Top with goat or Rondelé cheese. Sprinkle with finely chopped parsley and garnish with parsley sprigs. Serve with Vegetable "Pasta."

VEGETABLE "PASTA" (Serves 4)

Yellow squash and zucchini, peeled into long shreds with a potato peeler, make a nice change to use like pasta with your chicken or lamb dishes.
2 to 3 medium-sized zucchini*
2 to 3 medium-sized yellow squash*
2 to 3 medium-sized carrots
1 tablespoon butter or olive oil
1/4 cup chopped basil
1/4 cup chopped parsley
Salt
Freshly ground pepper
Fresh herbs such as basil or dried herbs

Wash the Zucchini and the squash. Wash and peel the carrots. With a vegetable peeler, slice the zucchini and squash into long strips. Shred the carrots with a potato peeler into long shreds, and then discard the center core of the carrot. Set aside until ready to cook.
Over medium heat in a large, heavy stainless-steel skillet or a wok, heat the butter or oil. Add the shreds. Cook the carrot first, for 2 to 3 minutes, then add the squash and zucchini and toss frequently, cooking for 3 to 4 minutes. (Note: Olive oil allows you to heat the skillet to a higher temperature.) Add salt, pepper, and chopped herbs. Serve immediately with lamb chops.
4 protein blocks per serving
* Use only tender zucchini and yellow squash. The centers may be put into a soup.

MEXICAN BROILED SWORDFISH WITH MEXICAN HOLIDAY SAUCE (Serves 4)

Marinade:
1 small onion (chopped)
1 clove garlic (mashed or chopped fine)
1/3 cup lime juice
8-12 slices pickled jalapeno pepper
½ cup chopped cilantro
1 tablespoon olive oil 2 cups water
1 ½ pounds swordfish fillets cut into 3 eight-ounce portions 3/4 to 1 inch thick)

Place the fillets on the bottom of a glass baking dish (13 by 9 by 2 inches). In a separate glass bowl, mix the marinade ingredients, and pour the mixture over the fish. Turn the pieces over to ensure that each piece is coated. Cover the dish and refrigerate for at least one hour, or marinate overnight for the best flavor.
To cook the fillets: Remove them from the marinade and brush off any peppers or spices, as these will burn when grilling and taste bitter. Spray the cold grill with olive-oil spray, and heat to medium hot. Cook fillets to medium, about 4 minutes per side. Serve at once with Mexican Holiday Salad.

MEXICAN HOLIDAY SALAD (Serves 4)

Fresh head lettuce (iceberg or romaine)
Sliced beets (16-ounce can)
2 oranges
1 jicama
½ cup lime juice
2 red apples
Pineapple rings (20-ounce can)
2 bananas
½ cup raw Spanish peanuts

Dressing:
Light mayonnaise
Juice from pineapple

Wash lettuce leaves and separate. Place whole leaves on a large, round serving dish (14 by 16 inches). Arrange drained beets as an outside ring on top of lettuce.
Peel oranges and remove white membrane. Slice oranges crosswise (like wagon wheels). Peel jicama and cut into thin slices. Dip the slices into the lime juice. Alternate the orange slices with the jicama slices as a ring inside the ring of beets.
Core apples but do not peel. Slice into thin rings. Sip slices into lime juice. Drain pineapple rings, reserving juice in al bowl or measuring cup. Alternate apple rings with pineapple rings inside the orange-and-jicama ring.
Peel bananas and slice into ½ inch slices. Dip into lime juice. Arrange banana slices in center of salad.
Sprinkle bananas with Spanish peanuts.
Mix equal amounts of mayonnaise and pineapple juice. Drizzle over entire salad minutes before serving with swordfish. The arranged salad will keep in the refrigerator about one hour.
(Note: For an elegant variation, Coconut Bananas can be added to the center. To make Coconut Bananas, dip banana slices one at a time in lime juice, then shake off excess. Roll slices in sour cream of yogurt. Then roll in unsweetened shredded coconut. These are delicious!) Serve with Mexican Broiled Swordfish.
4 protein blocks per serving


CHEESE OMELET (serves 1)

1 whole egg and 3 egg whites, or 1 cup Egg Beaters
Salt, and freshly cracked white pepper
Olive-oil spray
1 ounce Alpine cheddar cheese
Parsley of cilantro sprig
½ cup chopped tomato, or 1/4 cup picante sauce

In a glass measuring cup, whisk the eggs until light in color; add salt and pepper. Spray a skillet with the olive oil, and heat the skillet over medium heat. Spray a skillet with the olive oil, a heat the skillet over medium heat. Pour the egg mixture into the skillet when it is hot, and let cook about 30 seconds. Lift the edge of the omelet with a spatula and let liquid eggs run around the outside. Continue cooking until moist but not runny. Sprinkle cheese in the center of the omelet.
Fold the omelet into thirds and transfer it to a plate.
Garnish with a parsley sprig and freshly chopped tomato or with picante sauce and freshly chopped cilantro.
Serve with 2 pieces of whole rye toast and almond butter.
4 protein blocks per serving

TUNA, ARTICHOKE, AND GREEN-BEAN PASTA SALAD (Serves about 8)

Vinaigrette dressing:
Salt and freshly cracked pepper
1/4 cup red wine vinegar
1/4 cup walnut oil
1/4 cup olive oil
½ cup parsley, finely chopped
1/4 cup chives, finely chopped

18 ounces cut green beans (fresh or frozen), cooked
4 cups bamboo shoots, drained and rinsed in cold water
4 cups water chestnuts, sliced, drained
1 can artichoke hearts, drained
4 cups cooked spiral pasta
24 ounces tuna canned in water
1 head Boston lettuce
Chopped parsley

In a glass bowl or measuring cup, add the salt and pepper to the vinegar and stir until the salt dissolves. Add the other ingredients and stir until well mixed. Set vinaigrette aside.
Cook the beans in the microwave until just tender, 6 to 8 minutes. drain the bamboo shoots, water chestnuts, and artichoke hearts in a colander, and rinse under cold water. Drain and set aside. cook pasta according to package directions and rinse with cold water. Drain and measure out 4 cups. Drain the tuna and break up.
In a large bowl, stir the vegetables, pasta, tuna, and vinaigrette dressing until all of the ingredients are coated. Let it marinate in the refrigerator for at least one hour.
To serve, arrange the salad on a platter lined with Boston lettuce and sprinkle it eith fresh chopped parsley. Drizzle any remaining dressing on top of the salad.
3 protein block per serving

GUACAMOLE

Fajitas are an excellent way to make easy Zone-favorable meals, and a great way of adding monounsaturated fat (like guacamole) to your meals. So let's start with a recipe for guacamole.

1 ripe avocado
Lemon juice
Salt and freshly ground white pepper

Buy a nice ripe avocado, free of bruises. To ripen an avocado, place it in a paper bag for a day or two.
Cut the avocado in half lengthwise, and remove the peel and pit. In a glass bowl, mash the
avocado with the lemon juice, salt, and pepper until it is smooth.
Cover and refrigerate it until ready to use. (Optional: You may add some chopped tomato
and onion if you wish.)
2 fat blocks per tablespoon

SHRIMP FAJITAS (Serves 4)

1 pound fresh shrimp (32-40), peeled
6 tablespoons bottled lime juice
Salt and pepper
1 green pepper, cut into 4 even quarters, seeds and membranes removed
1 red pepper, cut into 4 even quarters seeds and membranes removed
1 yellow onion, sliced in 1/4-inch-wide rings, and microwave on high
for 2 minutes, stirring after 1 minute
1 ½ tablespoons olive oil
4 fajita-style tortillas (8-inch diameter)

Condiments:
2 cups chopped, seeded tomato (½ cup per serving)
½ cup salsa (2 tablespoons per serving)
½ cup guacamole (2 tablespoons per serving)

Put the uncooked shrimp, lime juice, salt and pepper, and enough water to cover in a glass
dish. Cover with a plastic wrap and refrigerate for 3 hours or overnight.
Remove the shrimp from the dish. In a large skillet, over high heat, add the oil, the liquid
from the shrimp and cook to reduce by half. Add the peppers and onion and cook for 3-4
minutes. Add the shrimp and toss only long enough to warm the shrimp. Do not overcook
them! Remove from the heat and serve immediately with condiments and tortillas.
3 protein blocks per serving

.
CHICKEN FAJITAS (serves 4)

12 ounces boneless chicken breasts
6 tablespoons bottles lime juice
Salt and freshly ground pepper
1/4 cup water or more
1 green pepper, cut into 4 even quarters, seeds and membranes removed
1 red pepper, cut into 4 even quarters, seeds and membranes removed
1 yellow onion, sliced in 1/4-inch-wide rings, and microwaved on high for on high for 2 minutes, stirring after 1 minute.
4 fajita-sized tortillas (approximately 8-inch diameter)

Condiments (per person)
½ cup chopped tomato
2 tablespoons salsa
2 tablespoons guacamole

Slice chicken breasts crosswise into ½ inch strips. Place in a glass dish with salsa, lime juice, salt, and pepper and enough water to cover. Cover with plastic wrap and refrigerate overnight.
Into a large skillet, over high heat, pour in the liquid from the chicken and cook to reduce by half. Add the chicken strips and, using a large Chinese-type spatula, or wide wooden spatula, toss frequently. When the chicken turns white (opaque) but is not yet thoroughly cooked, add the peppers and onion. Continue cooking by tossing the mixture, and cook until the liqud has evaporated and it begins to sizzle. Give one more toss and remove from heat. Serve with condiments and tortillas.
3 protein blocks per serving

SALMON MOUSSE WITH CUCUMBER SALAD (serves 5)

1 16-ounce can red or pink salmon
3 ounces low-fat cream cheese
1 package unflavored gelatin
1 tablespoon chopped fresh dill
Boston lettuce
Black olives

Drain off the salmon juice and clean the salmon by removing the skin and bones. Place the salmon and cream cheese in a food-processor bowl, fitted with the steel blade. Process to mix.
Meanwhile, in a small bowl, sprinkle the gelatin over 1/4 cup cold water. Meanwhile, in a small bowl, sprinkle the gelatin over 1/4 cup cold water. Microwave on high (full power) for 30 to 40 seconds, until nicely dissolved. Add it to the salmon mixture and pulse to mix; add the drill, and pulse on/off.
Spoon the mousse into a small fish mold, or other mold, sprayed with olive oil. Pack it in, pressing gently to prevent air bubbles. Cover with plastic wrap and refrigerate for 3 hours or overnight.
Line a fish serving platter with Boston lettuce and unmold the mousse. Place two black olive pieces for the eyes. Serve with Cucumber Salad.

CUCUMBER SALAD (makes about four-2 cup servings)

6 cucumbers 2 tablespoons mustard
1 ½ cups cider vinegar 3 tablespoons dill seed
2 ½ cups warm water 4 pint-size wide-mouthed
1/3 cup sugar pickling jars
4 tablespoons salt

Wash cucumbers thoroughly with a vegetable brush. Slice as thin as possible. (A food processor with the thinnest slicing blade makes this part go very quickly.)
Mix vinegar, warm water, sugar, salt, and mustard together until sugar and mustard are completely dissolved.
Layer cucumber slices on bottoms of jars. Sprinkle sparingly with dill seed. Continue alternating layers of cucumber slices and dill seeds until jars are nearly full. Pour 1 cup liquid into each jar. Add water to each jar if needed until cucumber slices are covered. Seal jars and refrigerate. Can be eaten in 24 hours. Will keep in the refrigerator for 2 to 3 weeks. Use 2 cups of cucumber salad with each serving of salmon mousse.
3 protein blocks per serving

LESS THAN GOURMET COOKING IN THE ZONE

Obviously gourmet cooking takes time, which is always your greatest obstacle to following a Zone-favorable diet. To help solve that problem, Envion International, Inc., located in Nashua, N.H., has devised an ingenious computer program based on my food-block program to generate several weeks of menus based on the number of protein blocks an individual requires for each meal. It is almost as if you go into a restaurant and order a Zone-favorable meal designed specifically for you, as each meal is exactly scaled to the number of protein blocks you require, but more importantly based upon the meals you would normally find in a restaurant. Usually women will need 3 protein blocks per meal, whereas men usually requires 4. Listed below are some of these computer-generated Zone-favorable meals, each containing 4 blocks of protein.

BREAKFAST CHOICES

Breakfast Quesadilla
1 flour tortilla (6-inch)
2 ounces of shredded low fat Monterey Jack cheese
2 ounces chopped extra lean Canadian bacon or ham with chopped scallions, green pepper, and tomato
2 tablespoons of guacamole
1 cup of grapes as a side dish

Old-fashioned Oatmeal
2/3 cup cooked oatmeal sprinkled with nutmeg and cinnamon
3 teaspoons slivered almonds
1 cup low-fat (1 percent) milk
3 ounces extra-lean Canadian bacon
½ cup blueberries as a side dish

Huevos Rancheros
1 whole egg
2 egg whites with chopped onion, green pepper, tomato, chili powder, and cilantro
2 ounces low-fat cheese
1 slice whole-grain bread
1 1/3 teaspoons almond butter
1 cup honeydew melon cut into cubes as side dish

Vegetarian Oatmeal
2/3 cup cooked oatmeal sprinkled with nutmeg and cinnamon
1 tablespoon protein powder
1 cup soy milk
3/8 cup unsweetened applesauce
4 soy sausage links
½ slice whole-grain bread
2 teaspoons old fashioned natural peanut butter

Scrambled Eggs Florentine
1 whole egg
4 egg whites mixed with chopped onions and mushrooms
1 1/3 cups sauteed spinach
1 ounce shredded low-fat mozzarella cheese
1 cup of light canned fruit cocktail as side dish

Bagel and Lox
1 plain bagel
3 ounces lox or smoked salmon
3 tablespoons of light cream cheese

Vegetarian Sausage Melt
1 whole-grain English muffin topped and broiled with 1 ½ soy sausage patties
1 ounce low-fat cheese
1 1/3 teaspoons of butter

LUNCH CHOICES

BLT Sandwich
1 slice whole grain bread
2 ounces extra lean Canadian bacon with lettuce, tomato slice, and dill pickle wedge
1 ounce low fat cheese
½ cup plain low fat yogurt with 1/3 cup canned peaches as dessert

Tuna-Salad Sandwich
1 mini pita pocket
4 ounces tuna packed in water and drained, with lettuce, tomato slice, and 1 dill pickle wedge
4 teaspoons light mayonnaise
1 cup grapes as dessert

"Eggless" Egg-Salad Plate
9 ounces cooked, cooled, and mashed tofu with chopped scallions, parsley, paprika, and garlic salt
4 teaspoons light mayonnaise
1 pita pocket with lettuce and tomato slice
½ cup plain low-fat yogurt
1 peach as dessert

Grilled Chicken Caesar Salad
4 ounces shredded grilled chicken breast served on top of a large tossed salad
1 tablespoon caesar dressing
2 teaspoons olive oil and vinegar dressing
½ bread stick
1 apple as dessert

Vegetarian Burger
1 soy burger patty
½ ounce low fat cheese
½ hamburger roll, with lettuce, tomato slice, and dill pickle wedge
1 large tossed salad
4 teaspoons olive-oil-and-vinegar dressing
1/4 cup low fat cottage cheese
1 plum as dessert

Chili
4 ½ ounces lean ground meat (beef or turkey). Brown meat with minced onions, chopped mushrooms, green pepper, chili powder, oregano, and salt with:
1 1/3 teaspoons olive oil
½ can kidney beans
1 ½ cups crushed canned tomatoes
Simmer 30 minutes until beans are tender. Top with:
1 ounce shredded low fat Monterey Jack cheese

Seafood Salad
6 ounces shrimp, lobster, or crabmeat with chopped celery and onions
4 teaspoons light mayonnaise
1 large tossed salad
1 carrot cut into sticks
½ mini pita pocket
½ orange as dessert

DINNER CHOICES
Pork Medallion and Apples
4 ounces sauteed pork medallions with rosemary, Dijon mustard, and 2 teaspoons white wine
1 sliced apple
1 1/4 cups steamed broccoli
1 large tossed salad
4 teaspoons of olive oil and vinegar dressing

Broiled Lemon Salmon
6 ounces broiled salmon fillet with lemon and mushroom slices
1 broiled tomato cut in half and sprinkled with 1 teaspoon grated Parmesan cheese
1 cup steamed green beans
1 large spinach salad
4 teaspoons of olive oil and vinegar dressing
½ cup red grapes ad dessert

Ginger Chicken Stir-fry
4 ounces chicken breast cut into strips, with chopped onions, red and green peppers, mushrooms, and grated ginger
1 1/4 cups chopped broccoli
1 1/4 cups chopped cauliflower
3/4 cup snow peas
1 1/3 teaspoons peanut oil
1 cup strawberries as dessert

Veal Paprika
4 ounces lean scallops of veal pounded thin.
Brown the veal with slices of onion in vegetable-oil cooking spray. Season with paprika, garlic powder, cayenne, and salt. Add vermouth and simmer over low heat until tender.
1 1/3 cups steamed spinach
1 large tossed salad
4 tablespoons olive oil and vinegar dressing
1 apple as dessert

Tofu Stir-fry
12 ounces tofu cut into cubes, with chopped onion, red and green peppers, mushrooms, and soy sauce
2 ½ cups chopped broccoli
3/4 cup snow peas
1 1/3 teaspoons peanut oil
1/3 cup of water
1 cup cubed cantaloup as dessert

Fish based meals
Lean Cuisine- Fish Divan, with tossed salad, 1 tablespoon olive oil and vinegar dressing, and a apple (5 protein blocks)
Lean Cuisine- Fish Filet Jardiniere, with 1 cup green beans, side salad, and 1 tablespoon of French dressing. (4 protein blocks)

FAST FOOD IN THE ZONE
Okay, if even turning on the microwave is too tough for you, then you can still get relatively Zone-favorable meals in fast-food restaurants. Fast-food choices will tend to be higher in fat than desired (especially if they are hamburgers), but that's what you get for true convenience. Chicken-based meals will always be lower in fat then beef-based meals. Of course, forget the possibility of any micronutrients. Here is a selected listing.

Burger King
BK Broiler Chicken Sandwich (3 protein blocks)
Plain hamburger (3 protein blocks)

Jack in the box
Chicken Fajita Pita (3 protein blocks)

Hardee's
Grilled Chicken Sandwich (3 protein blocks)

McDonald's
McGrilled Chicken Sandwich (3 protein blocks)
McLean Deluxe (without cheese) (3 protein blocks)
Egg McMuffin (2 protein blocks)
Two small regular hamburgers
(combine the patties and throw away one of the buns)
(3 protein blocks)

Taco Bell
Soft chicken taco (2 protein blocks)

Wendy's
Grilled Chicken Sandwich (4 protein blocks)
Chili (3 protein blocks)
Plain hamburger (3 protein blocks)

REALLY QUICK MEALS

Don't have time even to go to the fast-food restaurant? Try some of these very quick meals
at home.

Breakfast
1 1/3 cups cooked oatmeal with 1 cup low-fat cottage cheese (4 protein blocks)
1 cup cooked oatmeal fortified with 2 tablespoons (1 ounce) protein powder
(always add the protein powder after cooking the oatmeal) (4 protein blocks)
4-"egg" omelet (4 egg whites) and 2 cups strawberries (2 protein blocks)

Lunch
4 ounces turkey breast or tuna with 1 teaspoon mayonnaise, and 2 pieces of whole-
rye bread (4 protein blocks)

Dinner
4 ounces chicken breast, 1 cup cooked broccoli, 1 orange, and a large dinner
salad with 1 tablespoon olive- oil and-vinegar dressing (4 protein blocks)

SNACKS

Snacks are a very important aspect of the success of a Zone-favorable diet, in
that they allow you never to go more than five hours without a Zone-favorable
meal. Listed below are some of the simple snacks that have the correct
macronutrient combinations.

PROTEIN-FORTIFIED CORNBREAD MUFFINS

1 package Jiffy Corn Muffin mix (6 ounces)
7 tablespoons protein powder
2 eggs or 1 cup egg substitute
1 cup low-fat milk
1 tablespoon olive oil

Blend the ingredients together, and fill individual foil-lined muffin cups half full. Bake at 300 degrees 35-40 minutes. Makes approximately 20 muffins ( protein block per muffin)

CHOCOLATE MALT

½ cup low fat ice cream
½ cup low fat milk
2 tablespoons protein powder
½ teaspoon Nestle's sugar free cocoa

Mix ingredients in high speed blender. ( 1 protein block per serving)

Cottage cheese and fruit is also a good choice, as is plain yogurt:

- 1/4 cup low-fat cottage cheese and ½ piece of fruit ( 1 protein block)
- 1 cup low-fat yogurt without any added fruit or carbohydrates ( 1 protein block)

GUILTLESS PLEASURES

Even the most carbohydrate-rich dessert can be indulged in with the addition "damage control," but just don't do it very often.

-½ cup Haagen-Dazs ice cream plus 1 cup low-fat cottage cheese or 4 ounces sliced turkey ( 4 protein blocks)
-1 Snickers bar plus 2/3 cup low-fat cottage cheese or 3 ounces sliced turkey (3 protein blocks)
-12 ounce bottle beer plus ½ cup low fat cottage cheese or 2 ounces sliced turkey (2 protein blocks)
-1 small piece Boston cream pie plus 1 cup low fat cottage cheese or 4 ounces sliced turkey (4 protein blocks)

RECIPES

SOUPS

Garbure

1 cup dried navy or pea beans, soaked overnight
8 cups water
2 potatoes, sliced
2 onions, sliced
1-2 leeks, sliced
2 medium turnips, sliced
2 carrots, sliced
½ cup fried split peas
1/4 cup minced fresh parsley
3 cloves garlic, minced
1 hot chili pepper
1 bay leaf
1 teaspoon thyme
1 teaspoon marjoram
½ small cabbage, shredded
½- 1 pound roasted pork, chicken, goose, duck, beef, or other meat (optional)
Drain the beans and set aside. Bring the water to a boil in a large soup pot. Add the beans and all remaining ingredients except the cabbage and meat. Cover and bring quickly to a boil again. Reduce heat and simmer for 1 hour. Add the cabbage and roasted meat. Cover and bring quickly to a boil once more, then reduce heat and simmer for 30 minutes. Discard the bay leaf and chili pepper. Remove the meat, slice it, and place a serving in each bowl. Add soup. Makes 4 to 6 servings.

HOT ASPARAGUS SOUP
3 pounds asparagus, fresh for frozen
1/4 pound butter
1 medium onion, chopped
chicken broth
½ teaspoon ground nutmeg
Salt to taste
Pepper to taste
2 tablespoons chopped fresh parsley or watercress
If using fresh asparagus, wash and remove the tough ends. Slice the stalks into 2-inch pieces and set aside. Heat butter in a large, heavy pot. Add onion and saute until soft but not brown. Set aside asparagus tips and add remaining asparagus pieces to pot. Cook 1 minute. Add broth, nutmeg, salt, salt, and pepper. Bring to simmer and cook until stalks are tender, about 18 minutes.
Add asparagus tips and cook until tender, about 3 minutes. Remove some of the cooked tips and reserve for garnish. Puree remaining cooked asparagus along with the cooking broth in a blender 2 cups at a time. (Soup may be refrigerated at this point and reheated when ready to serve.) Serve hot, garnished with parsley and the reserved asparagus. Makes 8 servings.

HEARTY BEET BORSCHT

3 large onions, chopped
3 beets, peeled and grated
2 potatoes, peeled and cubed
1 carrot, chopped
1 medium head red cabbage, shredded
2 quarts vegetable broth
2 fresh tomatoes, skinned and chopped
2 bay leaves, crumbled
1 tablespoon arrowroot
½ teaspoon dill
Salt to taste
In a large pot, combine all ingredients except salt. Simmer for 25 minutes. add salt. Makes 6 servings.

GINGERY CHICKEN SOUP
1 ½ pounds chicken breasts
6 cups water
1 ½ teaspoons salt
3 tablespoons peeled, grated ginger root
3 green onions, slices diagonally
1 cup sliced mushrooms
8 ½ ounce can water chestnuts, drained and diced
1 teaspoon soy sauce
1 cup shredded lettuce
combine chicken, water, salt, and ginger in a large pot and bring to a boil. Reduce heat, cover, and simmer about 30 minutes or until chicken is tender. Turn off heat. Remove chicken and let cool slightly. Strain the broth, skimming any fat. Skin and bone the chicken, then cut it into ½ inch cubes. Heat broth to simmer. Add chicken, green onions, mushrooms, water chestnuts, and soy sauce. Simmer 10 minutes. stir in lettuce just before serving. Makes 6 servings.

VEGETABLE CHOWDER
1 tablespoon safflower oil
1 medium onion, sliced
½ cup thinly sliced celery
1 clove garlic, minced
3 cups chicken broth
16 ounce can undrained tomatoes, chopped
1 cup sliced carrots
1 teaspoon dried basil
1 ½ cups garbanzo beans
1 ½ cups fresh or frozen whole kernel corn
1 cup sliced zucchini
Heat oil in a large pot over medium low heat. Add onion, celery, and garlic, and saute until soft but not brown. Add broth, tomatoes, carrots, basil, and pepper. Cook about 25 minutes or until vegetables are tender. Add garbanzo beans, corn, and zucchini, and cook 5 more minutes. Makes 8 servings.

MANHATTAN CLAM CHOWDER, MEXICAN STYLE
2 tablespoons oil or butter
½ cup diced onion
½ diced celery
2 tablespoons arrowroot
1 cup chicken broth
12 ounce jar green chile salsa
½ cup diced potatoes
1 tablespoon minced fresh parsley
1 tablespoon chopped fresh basil
1/8 teaspoon thyme
½ bay leaf
Garlic powder to taste
Salt to taste
Pepper to taste
6 ounce can chopped clams
Heat oil in medium pot over low heat. Add onion and celery, and saute until soft but not brown. Stir in arrowroot and continue to cook over low heat 2 minutes. Add chicken broth and simmer 3 minutes. Add salsa, potatoes, parsley, basil, thyme, bay leaf, garlic powder, salt and pepper. Simmer until potatoes are tender. Add clams and simmer an additional 5 minutes. Makes about 4 servings.

BROCCOLI SOUP WITH VEGETABLES
1 cup broccoli florets
½ cup water
1 ½ cups chicken stock
½ cup fresh or frozen whole kernel corn
1 medium tomato, seeded and cut into thin wedges
Pepper to taste
1/8 teaspoon juice
Place the broccoli on a steamer basket and set in a pot with the water. Steam the broccoli until just bright green. Remove the broccoli along with the basket and set aside. Add the chicken stock and corn to the water in the pot and simmer 5 minutes or until the corn is almost tender. Add the tomatoes. Chop the broccoli, add it to the pot, and cook 5 minutes more. Add pepper and lemon juice. Makes 4 servings.

SPICY BOHEMIAN-STYLE TOMATO SOUP
2 tablespoons butter
1 medium onion, chopped
2 stalks celery, chopped
2 quarts peeled and chopped fresh or canned tomatoes
1 quart vegetable stock
Salt to taste
Pepper to taste
1 heaping tablespoon mixed pickling spice (including bay leaf, chili pepper, ginger, and peppercorns)
Heat the butter in a large pot over medium low heat. Add the onion and celery and saute until soft but not brown. Add the tomatoes, stock, salt, and pepper. Bring to a boil. Place the pickling spice in a stainless steel tea ball and add to the soup. Simmer for 1 hour or until the tomatoes have cooked to a puree. Makes 8 servings.

HOT BORSCHT
1 cup tomato juice
1 cup beets, peeled and diced
1 parsnip, diced
2 cups potatoes, diced
1 ½ cups white cabbage, diced
1 tablespoon safflower oil
2 cloves garlic, minced
1/8 teaspoon vinegar
Salt to taste
Pepper to taste
Paprika to taste
Dill to taste
Parsley sprigs for garnish
In a blender, combine the tomato juice, beets, parsnip, potatoes, and white cabbage. Blend until smooth (add a little water, if necessary). Heat the oil in a medium pot over low heat. Add the garlic and saute until soft but not brown. add the blender mixture and vinegar to the pot and cook for 20 minutes. Season with salt, pepper, paprika, and dill. Ladle into soup bowls and top with parsley sprigs. Makes 4 servings.

VEGETABLES
CURRIED PEPPERS WITH GARBANZOS
1 tablespoon butter or safflower oil
1 clove garlic, finely minced
1/4 cup shopped sweet onion or scallion
1 medium green pepper, thinly sliced
½ teaspoon dried basil
½ tablespoon chili powder
1/8 teaspoon cumin
1/8 coriander
1/8 dry mustard
Pepper to taste
1 cup vegetable juice cocktail
3/4 cup cooked garbanzo beans
Heat butter in a medium skillet over medium low heat. Add the garlic, onion, and green pepper and saute until the vegetables are beginning to turn soft (do not turn brown). Season with basil, chili powder, cumin, coriander, mustard, and pepper. Add the vegetable juice cocktail and cook for about 5 minutes, allowing the flavors blend. Add the garbanzo beans and continue to cook another 10 minutes. If mixture seems too thin, mash a few garbanzo with the back of a fork and blend to thicken. Makes 4 small servings.

CABBAGE SCRAMBLE
½ cup tomato juice
½ teaspoon oregano
4 cups shredded cabbage
3 carrots, shredded
1 large onion, sliced and separated into rings
Place all ingredients in a large skillet or pot. Cover and simmer over low heat 10 minutes, stirring often. Remove lid, turn up heat, and continue to stir until liquid is reduced. Serve hot. Makes 4 to 6 servings.

FRESH POTATO MELANGE
1/4 cup butter or safflower oil
2 large white potatoes, peeled and cut into julienne strips
1 large onion, chopped
1 large carrot, thinly sliced
2 celery stalks, sliced
1 clove garlic, chopped
2 cups chicken broth
1 bay leaf
1/4 teaspoon crumbled dried thyme
Salt to taste
Pepper to taste
In a large skillet, melt the butter over medium heat. Add the potatoes, onion, carrot, celery, and garlic, and saute 2 to 3 minutes, stirring occasionally. Add the broth, bay leaf, thyme, salt, and pepper. Bring to a boil, cover, reduce heat, and simmer 10 minutes. Uncover, stir, and cook 5 minutes longer. With a slotted spoon, remove vegetables to a serving bowl and cover to keep warm. Reduce cooking liquid over high heat until slightly thickened, about 2 minutes. Pour over vegetables. Makes 4 servings.

BARLEY-AND-CORN-STUFFED PEPPERS
4 medium green bell peppers
3/4 cup cooked barley
½ cup cooked corn
1 large tomato, skinned, seeded, and chopped
1 large scallion, chopped
2 tablespoons chopped fresh parsley
½ teaspoon dried basil
½ teaspoon chili powder
Salt to taste
Pepper to taste
Cut off tops from peppers. Remove the seeds and membranes, and steam the peppers for 5-6 minutes. Set aside and cool, to make the filling, combine the remaining ingredients in a large bowl. Stuff the peppers with the mixture and place in oiled casserole pan. Pour a half inch of water, stock, or tomato juice in the bottom of the pan. Bake at 350 F, covered, for 15 minutes. Remove cover and bake for 10 minutes more, adding more liquid if necessary. Makes 4 servings.

SAVORY PEPPER PILAF
2 tablespoons butter
1 clove garlic, minced
½ cup sweet onion, chopped
½ cup green pepper, chopped
1 cup cooked brown rice
Salt to taste
Pepper to taste
1 tablespoon Worcestershire sauce
Heat 1 tablespoon of the butter in a large skillet over medium low heat. Add the garlic, onion, and green pepper, and saute until they are just beginning to turn soft and are still crunchy. Add the remaining butter and the rice to the skillet. Season with salt and pepper. Combine the mixture well. Add the Worcestershire sauce and stir thoroughly. Cook 15 minutes. Makes 2 servings.

RATATOUILLE
1/4 cup olive oil
4 cloves garlic, finely chopped
1 large onion, chopped
2 medium green peppers
2 small zucchini, cubed
2 small yellow squash, cubed
1 bunch parsley, chopped
4 tomatoes, skinned, seeded, and cubed
1 bay leaf
1 teaspoon chopped fresh basil
1 teaspoon marjoram
1/4 teaspoon dried oregano
Salt to taste
Pepper to taste
2 cups prepared tomato puree
Heat the oil in a large pot over medium low heat. Add the garlic and onion, and saute until soft but not brown. Add the remaining ingredients and simmer until the vegetables are tender but not mushy. Serve over your favorite whole grain. Makes 6 servings.

VEGETARIAN STEW
1 tablespoon butter or safflower oil
2 cups thick sliced fresh mushrooms
1/4 cup chopped onion
1 clove garlic, finely minced
3-4 medium tomatoes, skinned, seeded, and cubed
1 medium zucchini, sliced
2 green peppers, seeded and cut into 1 inch chunks
1 tablespoon finely chopped fresh parsely
½ teaspoon chopped fresh basil
½ teaspoon marjoram
Salt to taste
Pepper to taste
1/4 cup white wine (optional)
Melt the butter in a large skillet over medium low heat. Add the mushrooms, onion, and garlic, and saute until tender. Add all of the remaining ingredients except the wine. Simmer, covered, until vegetables are tender, about 15 minutes. Add the wine and continue to simmer another 5 minutes. Makes 4 servings.
LENTIL TOMATO LOAF
2 cups cooked lentils
2 cups tomato sauce
½ cup chopped onion
½ cup chopped celery
3/4 cups oats
½ teaspoon garlic powder
1/4 teaspoon Italian seasoning
1/4 teaspoon celery seeds
Salt to taste
Pepper to taste
Combine all ingredients in a large bowl. Pack into an oiled 9x5 inch loaf pan. Bake at 350 degrees F for 45 minutes. Let cool slightly before removing from pan. Makes 4 servings.

ENTREES
PERSIAN LAMB AND BEAN STEW
2/3 cup dried kidney beans, white kidney beans (cannellini), Great Northern beans, or navy beans, soaked overnight and drained
7 cups water
5 tablespoons butter or safflower oil
1 pound coarsely chopped fresh spinach
1/3 pound coarsely chopped fresh parsley
1 cup finely chopped leeks
1/4 cup finely chopped green onions or scallions
1 tablespoons finely minced garlic
5 tablespoons olive oil
2 pounds lean lamb, cut into 1 inch cubes
2 tablespoons ground turmeric
2 ½ cups fresh or canned chicken broth
1/4 cup fresh lemon juice
Salt to taste
Pepper to taste
Place the beans in a large pot or kettle along with the water and bring to a boil. Cover and cook until the beans are tender (from 30 minutes to 2 hours, depending on the type of bean). Do not overcook. When the beans are tender, remove from the heat, drain, and set aside.
Melt 3 tablespoons of the butter in the kettle over low heat. Add the spinach, parsley, leeks, green onions, and garlic. Cook, while stirring, until the green are wilted. Set aside.
Heat the olive oil and remaining butter in a skillet. Cook the lamb, a few pieces at a time, until browned. (Do not crowd the skillet or the cubes will not brown properly.) As the cubes are cooked, transfer them to the kettle. Add the turmeric, chicken broth, and lemon juice to the kettle. Bring the ingredients to a boil, cover, and reduce the heat. Simmer about 1 hour or until the meat is almost fork tender. Add the drained beans, salt, and pepper. Continue to simmer another 10-15 minutes. Makes 8 servings.

SPANISH-STYLE RICE AND GROUND BEEF
2 tablespoons safflower oil
2 medium green pepper, seeded and diced
3/4 pound ground beef, cooked and drained
2 cups cooked brown rice
3 tomatoes, chopped
2 tablespoons lemon juice
½ cup tomato juice
½ teaspoon pepper
1 tablespoon onion powder
1/8 teaspoon garlic powder
Heat the oil in a large skillet over medium low heat. Add the onion and green pepper, and saute until soft. Add the remaining ingredients and combine well. Simmer 15 minutes. Makes 4 servings.

IRISH STEW*
1 cup water
3/4 cup cubed lamb (2 inch cubes)
3/4 cup sliced onion
3/4 cup sliced celery
½ cup sliced potatoes
½ cup sliced carrots
½ cup cut green beans
1 clove garlic, minced
1 small bay leaf
½ teaspoon dried mint
1/4 teaspoon dried rosemary
1/4 teaspoon dried marjoram
2 tablespoons arrowroot
Bring ½ cup of the water to a boil in a large pot over medium heat, and add all of the ingredients except the arrowroot. Reduce the heat to low and cook until the meat is tender, about 45 minutes. Mix the arrow with the remaining water and set aside. Move the vegetable to the sides of the pot, raise the heat to medium, and stir the arrowroot mixture into the broth. Continue to cook, while stirring, until the sauce is thick. Turn off heat and stir the vegetables gently into the sauce. Remove bay leaf. Makes 2 servings.
*From The Candida Albicans Yeast Free Cookbook. Permission granted by the author, Pat Connolly, and Associates of the Price Pottenger Nutrition Foundation, P.O. Box 2614, La Mesa, California.

SALADS AND SALAD DRESSINGS
BULGARIAN BEAN SALAD
2 cups cooked navy beans or kidney beans
1 small green bell pepper, chopped
1 small sweet onion, chopped
1 large carrot, grates
1/4 small head cabbage, shredded
2 tomatoes, chopped
Dressing:
1 clove garlic minced
2 tablespoons chopped fresh parsley
½ cup safflower oil
1/4 cup lemon juice
Salt to taste
Pepper to taste
In a large bowl, combine the beans and vegetables. Set aside. Combine the dressing ingredients and pour over the salad. Toss to coat thoroughly. Chill in refrigerator for 1 hour to blend flavors. Serve on romaine lettuce. Makes 2 to 3 servings.

BASIC MAYONNAISE
2 eggs
1 teaspoon sea salt
1/4 teaspoon dry mustard
1/4 cup lemon juice
1 1/4 cups safflower oil (room temperature)
Place the eggs, salt, mustard, and lemon juice in a blender. While blending, add the oil in a slow, steady stream, until mixture in thick. Refrigerated and covered tightly, this mayonnaise will keep up to one week. Makes 1 ½ cups.

VEGETABLE RICE SALAD
4 cups cooked brown rice
1 cup bean or alfalfa sprouts
1 small zucchini, minced
1 small green bell pepper, minced
½ cup minced scallions
1/4 cup minced fresh parsley
Dressing:
1/3 olive oil
1/4 cup lemon juice
1/8 teaspoon cayenne pepper
In a salad bowl, toss together the rice, sprouts, zucchini, green pepper, scallions, and parsley. Combine the dressing ingredients and add to the rice mixture. Chill before serving. Makes 4 to 6 servings.

MOLDED CHICKEN SALAD
3 cups cooked rice
2 cups chopped cooked chicken
1 cup cooked green peas
1 cup chopped celery
½ cup thinly sliced green onion including tops
1 avocado, peeled, pitted, and cubed
1/4 cup chopped pimientos
2 envelopes unflavored gelatin
½ cup double strength chicken broth (cold)
2/3 cup mayonnaise
1 tablespoon lemon juice
Salt to taste
Pepper to taste
In a large bowl, combine the rice, chicken, peas, celery, onion, avocado, and pimientos. In a small saucepan, add the gelatin to the broth, and heat to dissolve. Next, add the mayonnaise, lemon juice, salt, and pepper to the broth. Pour over the rice mixture and combine thoroughly. Spoon into a 1 ½ quart mold or individual molds. Chill to set. Remove the chilled salad from the mold and place on a bed of mixed salad greens. Makes 6 to 8 servings.

BROCCOLI AND POTATOES VINAIGRETTE
2 medium sized white potatoes
1 ½ cup broccoli florets
2 tablespoons chopped fresh parsley
Dressing:
1 clove garlic, finely minced
1/4 teaspoon salt
2 tablespoons lemon juice
1 tablespoon water
Pepper to taste
Cut un-peeled potatoes into large cubes, and steam until they are half done when pierced with a knife. Add the broccoli florets to the potatoes and steam until the broccoli is tender-crisp and potatoes are completely cooked. Remove from the heat and set aside. To prepare the dressing, mash the garlic and salt together to form a paste. Add the lemon juice, water, and pepper, stirring it all together. If it is too sour, add more water. Pour the dressing over the vegetables. Sprinkle with fresh parsley and serve warm. Makes 4 servings.

PEPPER SLAW
1 large green bell pepper, very thinly sliced
2 cups white cabbage, shredded
1 scallion, very thinly sliced
Dressing:
1 clove garlic, finely minced
1/4 teaspoon salt
1/8 teaspoon dried basil
3 tablespoon lemon juice
Pepper to taste
1/4 cup safflower oil
Toss bell pepper, cabbage, and scallion together in a bowl and set aside. To make the dressing, mash together the garlic and salt to form a smooth paste. Combine with the basil, lemon juice, and pepper. Beat in the oil with a fork. The dressing will begin to look cloudy and thicken slightly. Pour the dressing over the vegetables. Serve at room temperature or chilled. Makes 4 servings.

DESSERTS
The following sweets treats are made without sugar, fruit, fruit juice, or wheat. They are ideal when following Food Plan III.
BASIC PIE CRUST
1/3 cup barley flour
1/3 cup rice flour
1/3 cup quinoa flour
1/3 cup melted butter
In a medium bowl, combine the flours. Using a fork, stir in the butter to form a dough. (If the dough is too dry, add a little water, a few drops at a time.) Form the dough into a ball and place between two pieces of wax paper. Roll out the dough into a 1-inch circle. Press the flattened dough into a 9 inch pie pan and crimp or flute the edges. Prick the bottom with a fork, and bake in a 450 degree oven for 10 minutes or until light brown. Add your favorite "no-bake" filling to the cooked crust. (You can also add filling to the uncooked crust and bake according to individual resipe instructions.) Makes one 9 inch single crust.

CAROB MOUSSE
6 cups well cooked (baked or steamed) sweet potatoes
2 tablespoons vanilla
½ cup powdered carob
Mix ingredients in a blender until thoroughly pureed. Pour into individual parfait glasses and refrigerate until ready to serve. Makes 6 one cup servings.
This mousse can also be poured into a cooked Basic Pie Crust (see recipe above), refrigerated, and served.

PUMPKIN PIE
2 pounds pureed fresh or canned pumpkin
4 eggs, beaten
2 teaspoons ground cinnamon
1 teaspoon ground ginger
½ teaspoon ground cloves
½ teaspoon ground nutmeg
Thoroughly mix ingredient together in a bowl. Pour into uncooked Basic Pie Crust and cook in preheated 450 degree oven for 20 minutes or until a knife inserted in the center of the pie comes out clean.
To prepare without a crust, bake the filling in a 9x5 inch oven-proof baking dish or individual baking cups fo r15 to 20 minutes, or until a knife inserted in the center of the filling comes out clean. Serves 6 to 8.

COCONUT SWEET POTATO PUDDING
4 cups well cooked (baked or steamed) sweet potatoes
1 cup coconut milk
1 cup shredded fresh coconut
1 tablespoon vanilla
Mix ingredients in a blender until thoroughly pureed. Pour into individual parfait glassed and refrigerate until ready to serve. Makes 6 one servings.
This pudding can also be poured into a cooked Basic Pie crust, refrigerated, and served.

SPICY CAROB BROWNIES
1 cup quinoa flour
1 cup rice flour
1 cup powdered carob
2 teaspoons powdered ginger
1 rounded teaspoon cinnamon
2 teaspoons non-aluminum baking powder
1 cup well cooked (baked or steamed) sweet potatoes
2 tablespoon safflower oil
2 eggs
Combine the quinoa flour, rice flour, carob, ginger, cinnamon, and baking powder in a bowl and set aside. In a large mixing bowl, beat together the sweet potatoes, oil, and eggs until well blended. Add the dry ingredients to the sweet potato mixture, about a half cup at a time, to form a smooth batter. Pour batter into a 7x11 inch greased and floured baking pan. Bake in a 350 degree oven for 25 minutes or until a knife inserted in the center comes out clean. Allow to cool before cutting into squares and serving.

SALADS
MARINATED GREEN TOMATO SALAD
5 medium green tomatoes, sliced
1 ½ teaspoon olive oil
salt and pepper
2 tablespoons red wine vinegar or apple cider vinegar
1 large clove garlic, minced
1 small red onion, sliced thin
2 tablespoons fresh tarragon, minced
Preheat the broiler. Brush the tomato slices with olive oil. Sprinkle with salt and pepper and broil about 2 minutes on each side until lightly browned. Place the tomatoes in a shallow dish and sprinkle with vinegar, garlic, onion, and tarragon. marinate at least 4 hours or overnight. Serve cold. Serves 6-8

THREE BEAN SALAD
1 cup cooked fresh green beans
1 cup cooked or canned kidney beans, rinsed
2 tablespoons olive oil
2 tablespoons balsamic vinegar
2 shallots, minced
2 tablespoons coarse-grained mustard
salt and pepper to taste
1/4 cup fresh chopped dill
combine the tree types of beans in a large mixing bowl and set aside. Place the olive oil, vinegar, shallots, mustard, salt, and pepper in a small saucepan and heat, whicking constantly, until very hot, but not boiling. Pour the hot mixture over the beans and toss to coat thoroughly. Stir in the dill. Can be served at room temperature or chilled. Serves 8-10.

CUCUMBER SALAD WITH VINEGAR HERB DRESSING
Salad:
2 small cucumbers, sliced thin
1 celery stalk chopped
Dressing:
7 tablespoons rice vinegar
1 clove garlic, mashed
1 tablespoon chopped fresh dill or 1 teaspoon dried dill
In a blender or food processor, blend all the ingredients for the dressing and pour over ther salad. Chill. Serves 4.

RED AND GREEN SALAD WITH ORIENTAL DRESSING
Salad:
1 green pepper, cut in strips
1 red pepper, cut in strips
12 ounces spinach leaves small head of radicchio
Dressing:
7 tablespoons nonfat Italian dressing
1 tablespoon fresh minced ginger
1 teaspoon orange zest
1 tablespoon fresh cilantro, chopped
Arrange the fresh vegetables attractively on a platter. Blend all the ingredients for the dressing in a blender or food processor and pour over the vegetables. Serves 4.

WILD RICE SALAD
4 cups cooked wild rice
1 pound fresh peas, parboiled
2 tablespoons white wine vinegar
3 scallions, minced
1 tart green apple, peeled, cored, and chopped
2 tablespoons olive oil
salt and pepper to taste
Combine all the ingredients in a medium size bowl and mix. Serve with meat or fish. Serves 4-5.

BLACK EYED PEA SALAD
1 pound dried black eyed peas, washed and sorted
4 cups cold water
2 medium onions, chopped
3 garlic cloves, minced
2 tablespoon olive oil
1 teaspoon dried marjoram
2 teaspoons salt
pepper to taste
3 tablespoons cider vinegar
1/3 cup chopped fresh parsley
Soak the beans for 2 hours in a large saucepan. Grain and cover with fresh water. Over medium heat, bring the beans and transfer to a large bowl.
Add the onions, garlic, olive oil, marjoram, salt, pepper, and vinegar. Mix well. Add parsley and stir. Chill several hours or over night. Serves 10.

SOUPS
BASIC VEGETABLE STOCK FOR SOUPS AND SEWS, NO. 1
5 cups water
5 ounces dries wild or Japanese mushrooms or 3 tablespoons miso
3 carrots, shredded
3 tablespoons fresh chopped parsley
1 tablespoon dried marjoram
1 tablespoon soy sauce (wheat free)
salt and pepper to taste
Combine all the ingredients except the soy sauce, salt, and pepper in a large saucepan or stockpot and bring to a boil. Reduce the heat to low and simmer 30 minutes. Add the soy sauce, salt, and pepper. Simmer and additional 5 minutes. Experiment with the spiced and herbs. Fresh herbs always give a wonderful taste; however, if you short on time, bottled herbs and spices are fine. Adjust the seasonings to taste. check the seasonings. Cool and reserve.

BASIC VEGETABLE STOCK FOR SOUPS AND STEWS, NO. 2
2 quarts water
1 medium onion, peeped and diced
3 carrots, shredded
2 celery stalks, halved
1 cup leeks, washed and coarsely shopped
1 tablespoon soy sauce (wheat free)
3 tablespoons fresh chopped parsley
1 tablespoon dried marjoram
½ teaspoon cayenne pepper
2 sprigs fresh thyme
1 bay leaf
salt and pepper to taste
Combine all the ingredients except the soy sauce, salt, and pepper in a large saucepan or stockpot and bring to a boil.
Reduce the heat to low and simmer 30 minutes. Add the soy sauce, salt, and pepper. Simmer an additional 5 minutes.
Experiment with the spices and herbs. Fresh herbs always give a wonderful taste; however, if you are short on time, bottle herbs and spices are fone. Adjust seasoning to taste. Check seasonings. Cool and reserve.

CUBAN BLACK BEAN SOUP
4 slices turkey bacon
1 medium onion, chopped
4 cloves garlic, chopped
4 celery stalks, chopped
2 jalapeno peppers, seeded and diced
3 tablespoons ground cumin
3 tablespoon oregano
1 pound black beans, soaked overnight
4 quarts water
½ cup fresh lime juice
salt and pepper to taste
nonfat yogurt for garnish
Cook the turkey bacon in a large saucepan or stockpot until almost crisp. Remove and set aside. Chop.
Add the onion, garlic, and celery to the pot and saute, stirring about 10 minutes. Stir in the jalapeno peppers and continue to cook approximately 5 more minutes. Stir in the cumin and oregano.
Rinse and drain the black beans and add to the pot with the water. Simmer until the beans are very soft, about 2 to 2 ½ hour. Thin with more water if the soup becomes too thick.
Stir in the lime juice and reserved turkey bacon. And salt and pepper. Garnish with nonfat yogurt. Serve. Serves 12.

TOMATO HERB SOUP
2 tablespoons olive oil
4 medium leeks (tender green and white parts only), washed thoroughly and sliced
2 carrots, shredded
1 medium onion, shopped
2 cloves garlic, minced
1 teaspoon lemon zest
1 teaspoon dried tarragon
1 teaspoon saffron
10 large ripe tomatoes, seeded and diced
28 ounces Italian plum tomatoes, canned
1 cup fresh orange juice
2 quarts vegetable stock #1 or #2
1 cup chopped fresh basil
low fat Parmesan cheese, grated (optional)
In a nonstick frying pan, heat the olive oil and add the leeks, carrots, onion, and garlic. Saute until soft, about 15 minutes. Add the saute to a large saucepan or stockpot. Add the lemon zest, tarragon, and saffron and cook, stirring, for 3 minutes. Add the fresh and canned tomatoes, orange juice, and vegetable stock and stir to combine. Simmer over low heat for 30 minutes. Remove from the heat and cool. Puree the soup in batches in a blender or food processor and return to the stockpot. Before serving, warm the soup and stir in the basil. Sprinkle with Parmesan cheese, if desired. Serves 12.
INDIAN DAL (LENTIL) SOUP
1 cup chana dal (lentils available in Indian or oriental groceries), or other varieties of lentil
5 cups water
3 cloves garlic, chopped
1 inch fresh ginger, peeped and minced
1 teaspoon turmeric
1 tablespoon cumin
salt to taste
cayenne pepper to taste (about 1/8 teaspoon)
½ teaspoon garam masala (available in Indian or oriental groceries)
Wash the dal thoroughly in several changes of water, drain, and pick over any grit or particles. Put the dal and water in a large saucepan or stockpot and bring to a boil. Skim off any scum from the surface. Add the garlic, ginger, turmeric, and cumin; turn the heat to low; and cook, partially covered, for about 1 ½ hours, until the dal is soft. Stir frequently to prevent sticking. After the dal is tender, add the salt, cayenne pepper, and garam masala. Stir and cook and additional 15 minutes. Serve with rice. Serves 12.

CREAMY WINTER SQUASH SOUP
2 tablespoons olive oil
1 bunch medium leeks (white and tender green parts only), washed thoroughly and sliced
3 cloves garlic, minced
2 pounds butternut or acorn squash (about 3 large), peeled and cubed
3 quarts vegetable stock, #1 or #2
1 tablespoon curry powder
1 teaspoon ground coriander
salt and pepper to taste
2 tablespoons peeled fresh ginger, minced
8 ounces nonfat yogurt
3 tablespoons fresh lime juice
In a skillet, heat the olive oil and saute the leeks and garlic until soft. Reserve. In a large saucepan or stockpot, add the squash and the vegetable stock. Bring to a boil; turn the heat to low; and add the curry powder, coriander, salt, and pepper. Simmer while adding the sauteed leeks, garlic, and ginger and continue to simmer until the squash is very, about 45 minutes. Let cool slightly. Puree the soup in batches in a blender or food processor and return to the pot. Adjust the seasonings. Stir in the yogurt. Add lime juice to taste. Serve hot or cold. Serves 12.

MIDDLE EASTERN CHICKPEA CABBAGE SOUP
1 cup dried chickpeas, rinsed and cleaned
1 medium onion, shopped
6 cups water
1 large yam, peeled and cube
1 small can tomatoes
1 small head of cabbage, shredded
3/4 cup minced fresh dill
2 teaspoons tomato paste
salt and pepper to taste
Cover the chickpeas with water and soak 12 hours or overnight. Drain and rinse. Add the onion and chickpeas to a large saucepan or stockpot and cover with 5 cups of the water. Bring to a boil. Turn the heat to low, cover partially, and simmer for 1 hour. Add the yam, tomato, cabbage, dill, tomato paste, salt, pepper, and the remaining cup of water. Cover, simmer for 1 more hour, adjust seasonings, and serve. Serves 8.

RUSSIAN BORSCHT
1 pound beets, sliced and cooked
1 medium onion, chopped
2 carrots, shredded
1 leek (white and tender green parts only), washed thoroughly and sliced
2 celery stalks, chopped
1 bay leaf
salt and pepper to taste
1 tablespoon sherry or apple cider vinegar
8 cups vegetable stock, #1 or #2, or water
lemon juice to taste (2-4 tablespoons)
1 cup plain nonfat yogurt
In a large stockpot, combine the beets, onion, carrots, leek, celery, bay leaf, salt and pepper, sherry or vinegar, and vegetable stock or water. Bring to a boil, reduce the heat to low, and simmer for 1 hour, or until the vegetables are very soft. Strain all the vegetables and stock through a sieve and discard the vegetables. Stir in the lemon juice and serve either hot or cold, topped with the nonfat yogurt. Serves 6-8.

CANTALOUPE SOUP
2 large ripe cantaloupes
½ cup fresh orange juice
2 tablespoons sweet sauterne
1 teaspoon chopped fresh mint
1 teaspoon fresh grated ginger
½ cup nonfat yogurt
fresh strawberries (optional)
Cut the melons in half and remove the seeds. Remove the skin from the melons and dice the fruit. Puree the cantaloupe, orange juice, sauterne, mint, and ginger in a blender or food processor. Add the yogurt and blend. Refrigerate and serve cold with fresh strawberries to garnish, if desired. Serves 6-8.

SPRING ASPARAGUS SOUP
Prepare the stock (can be done 1 day ahead and refrigerated):
1 pound tender young asparagus
1 small bunch leeks (about 4 small leeks, approximately 1 ½ cups chopped, tender green and white parts only), washed thoroughly and sliced
1 bay leaf
2 stalks celery, chopped
7 cups water
salt and pepper to taste
Chop the asparagus into small pieces. Combine all the ingredients in a large stockpot and vring to a boil. Reduce the heat to low and simmer for 30 minutes. Strain, discard the solids, and reserve the broth. Prepare the soup:
3 leeks (thite and tender grees parts only), washed thoroughly and sliced
2 cloves garlic, minced
1 pound trimmed asparagus
2 tablespoons chopped fresh parsley
6 cups reserved stock
salt and pepper to taste
lemon juice (optional)
½ cup nonfat plain yogurt
Steam the leeks and garlic in a vegetable basket until tender. Add the leeks and garlic, asparagus, parsley, stock, salt, and pepper to a large stockpot. Bring to a boil, reduce the heat to low, and simmer until the asparagus is tender, about 8-10 minutes. Cool slightly. Puree the soup in a blender or food processor and then strain. Return the strained mixture to the pot; season with lemon juice, if desired; and stir in the yogurt. Serve. Serves 6-8.

MISO SOUP WITH SCALLIONS AND SEAWEED
4 cups water
1 strip chopped kombu seaweed approximately 10"x13" (available in oriental groceries)
4 tablespoons dark yellow miso
1/8 7-spice seasoning (available in oriental groceries)
chopped scallions
1 tablespoon Japanese chopped seaweed
Bring the water to a boil in a large saucepan or stockpot. Wipe the kombu with a damp cloth and immerse in the boiling water. Turn off the heat and steep the kombu about 3 minutes. Remove the kombu. Add the miso and seasoning and boil for an additional 5 minutes. Strain the broth through a fine sieve. Serve with a garnish of chopped scallions and seaweed. Serves 4.

GAZPACHO
2 cloves garlic, chopped
2 tablespoons lemon juice
5 large ripe tomatoes, coarsely chopped
1 bunch scallions, chopped fine
1 cucumber, peeled and very thinly sliced
1 green pepper, seeded and chopped fine
1 yellow pepper, seeded and chopped fine
1 small can V-8 juice
1 tablespoon balsamic vinegar
salt and pepper to taste
In a blender or food processor, puree the garlic and lemon juice to a smooth paste. In a large bowl, add all the vegetables to the garlic paste; toss to combine; and stir in the V-8 juice, balsamic vinegar, salt, and pepper. Puree half the soup in a blender or food processor and recombine with the soup remaining the bowl. Refrigerate until cold. Serves 4.

RED BEAN PISTOU
Soup:
3 tablespoons olive oil
1 large onion, shopped
3 garlic cloves, minced
2 tablespoons oregano
1 tablespoon thyme
1 large can (28 ounces) Italian tomatoes
4 cups vegetable stock, #1 or #2
1 tablespoon Old Bay seasoning
salt and pepper to taste
2 small zucchini, diced
1/4cup rice
3 cups red kidney beans, cooked

Basil gremolata:
1/4 cup fresh parsley leaves
2 cups fresh basil leaves
1 large garlic clove, minced
1 tablespoon olive oil
2 tablespoons low fat Parmesan cheese
Prepare the soup:
In a large saucepan or stockpot, heat the olive oil over low heat. Add the onion, garlic, oregano, and thyme. Cook until the onion is soft, about 10 minutes. Add the tomatoes, stock, and Old Bay seasoning. Salt and pepper to taste. Bring to a boil, reduce the heat to low, and simmer for 25 minutes. Add the zucchini, rice, and cooked beans. Simmer for an additional 20 minutes.
Prepare the gremolata:
Combine the parsley, basil, and garlic in a blender or food processor and process until finely minced. Add the olive oil and process to a paste. Ass the Parmesan cheese and blend. Reserve. Serve the soup hot with a dollop of gremolata. Serves 6-8.

TURKISH CUCUMBER YOGURT SOUP
2 cups plain nonfat yogurt
½ cup skim milk
1 medium cucumber, peeled, seeded, and diced
salt and pepper to taste
2 cloves garlic, mashed or pureed
1 tablespoon olive oil
1 tablespoon fresh dill, chopped
In a bowl, whisk together the yogurt and milk until smooth. Add the cucumber, salt, pepper, garlic, and oil and mix well. Serve chilled, garnished with dill. Serves 4.

SPINACH AND GARLIC SOUP
2 quarts vegetable stock, #1 or #2, or water
2 tablespoons olive oil
6 large garlic cloves, sliced
1 medium onion, chopped
½ cup grated carrots
2 stalks celery, chopped
1 ½ cups stale rye bread crumbs
3 cups finely chopped spinach
salt and pepper to taste
Place the vegetable stock or water in a large stockpot and bring to a simmer. Add the olive oil, garlic, onion, carrots, and celery. Simmer approximately 25 minutes, until the vegetables are soft. Add the bread crumbs. Remove from the heat and cool slightly. Puree the soup in a blender or food processor and return to the pot. Bring to a simmer and add the spinach, salt and pepper. Heat thoroughly to blend the flavors. Serves 6-8.

VEGETABLE MEDLEY SOUP
2 tablespoons olive oil
1 large onion, chopped
4 garlic cloves, minced
4 quarts vegetable stock, #1 or #2
4 carrots chopped
4 stalks celery, chopped
2 tablespoons dried rosemary
2 tablespoons Old Bay seasoning
2 tablespoons dried basil
salt and pepper to taste
2 yams, peeled and cubed
1 13.5 ounce package frozen escarole, thawed
1 28 ounce can Italian tomatoes
In a frying pan, heat the olive oil and saute the onion and garlic until soft. Add the sauteed vegetables, vegetable stock, carrots, celery, and seasonings to large stockpot and bring to a boil. Reduce the heat to a simmer, add the yams, and continue to cook until the yams are soft, about 45 minutes. Add the lima beans, escarole, and tomatoes and cook and additional 20 minutes. Correct the seasonings and serve. Serves 8.

VEGETARIAN MAIN DISHES
MUNG BEAN TOMATO STEW
1 cup whole mung beans (available in oriental or Indian groceries)
5 cups water
3 tablespoons olive oil
8 cloves garlic, minced
1 large onion, shopped
1 28 ounce can tomatoes
½ pound spinach, cleaned and chopped
salt and pepper
2 tablespoons fresh lime juice
lime wedges (optional)
Clean and pick over the mung beans. Wash thoroughly in several changes of water. Drain. Put the beans and water in a large saucepan or stockpot and bring to a boil. Turn the heat to low. Cover and simmer 3 minutes. Turn off the heat and allow to rest, covered, for 1 hour. Bring to a boil, reduce the heat to low, and simmer and additional 1 ½ hours until the beans are slightly mushy. Stir to avoid sticking. Drain the beans and reserve. Reserve water to add to sauce if thinning is needed. Heat the olive oil in a large saucepan and add garlic. Stir-fry the garlic until it is slightly browned. Add the onion and saute until translucent. Add the tomatoes and stir-fry 4-5 minutes. Add the beans and bring to a simmer. Cook for 5 minutes. Add the spinach, salt and pepper, and lime juice and simmer an additional 5 minutes until the spinach is cooked. Serve with rice and lime wedges, if desired. Serves 8.

ORIENTAL SWEET POTATO STEW
2 tablespoons olive oil
3 cloves garlic minced
2 tablespoons fresh ginger, peeled and minced
1 pound sweet potatoes, peeled and cubed
½ pound fresh green beans, trimmed and cut in half-inch pieces
2 carrots, peeled and cut in half inch slices
6 ounces mushrooms
2 cups water
1/4 cup soy sauce
1 tablespoon sherry (optional, alcohol will cook away)
Heat the olive oil in a heavy frying pan over medium heat. Add the garlic and ginger and stir fry for 1 minute. Using a slotted spoon, transfer the vegetables, not the oil, to a large, heavy saucepan. Add the sweet potatoes, green beans, and carrots and stir fry 1 minute. Add the mushroom and stir fry another minute. Add the water, soy sauce, and sherry. Cover and simmer over low heat until the sweet potatoes are tender, about 25-30 minutes. Remove the cover, raise the heat to high, and boil until the sauce is reduced and slightly thickened. Stir gently. Serve with rice, it desired, or as side dish. Serves 6.

EGGPLANT TOMATO STEW
1 large eggplant, peeled and cubed
4 tablespoons olive oil
3 cloves garlic, minced
1 inch fresh ginger, peeled and minced
3 large tomatoes, chopped
½ cup fresh parsley
1 cup cooked baby lima beans
2 tablespoons soy sauce (wheat free)
salt and pepper to taste
1 bunch scallions, chopped
Preheat the oven to 350 degrees. Bake the eggplant cubes until almost tender, about 25 minutes. Meanwhile, heat the olive oil in a small saucepan and saute the garlic and ginger, stirrind until soft, about 7-8 minutes. Do not brown. Remove the vegetables and transfer them to a large saucepan. Add the tomatoes, parsley, lima beans, soy sauce, salt, and pepper to the saucepan and simmer on low heat for 20 minutes, stirring and mashing the tomatoes with the back of a wooden spoon. Add the reserved eggplant to the saucepan and continue to cook until soft. Correct the seasonings and garnish with scallions. Serves 6.

LENTIL STEW WITH GARLIC AND GINGER
8 ounces dry lentils, rinsed
4 quarts water
1 tablespoon curry powder
2 tablespoons turmeric
1 tablespoon Old Bay seasoning
1 teaspoon coriander
1 teaspoon ground cumin
1 teaspoon dried basil
salt and pepper to taste
2 celery stalks, shopped
2 large yams, peeled and cubes
½ inch piece of fresh ginger, peeled and minced
5 large garlic cloves, minced
3 tablespoons tomato paste
In a large saucepan, cover the lentils with the water and bring to a boil. Stir all the dry seasonings, turn the heat to low, and simmer 30 minutes. Add the vegetables, ginger, garlic, and tomato paste and cook until the yams are tender. Adjust the seasonings and serve. Serves 8-10.

BEAN AND PUMPKIN STEW
1 cup white or pinto beans
1 medium onion, chopped
3 cloves garlic, minced
2 tablespoons olive oil
1 pound can tomatoes
1 teaspoon ground cinnamon
1 tablespoon ground cumin
1 teaspoon Old Bay seasoning
2 whole cloves (so not eat)
1 tablespoon Hungarian style hot paprika
2-3 cups vegetable broth
1 small sugar pumpkin, peeled, seeded, and diced
salt and pepper to taste
Soak the beans for 6 hours or overnight. Drain and rinse. Reserve. In a large, heavy saucepan, saute the onions and garlic in the olive oil until soft, about 5-6 minutes. Do not brown. Add the tomatoes, cinnamon, cumin, Old Bay seasoning, cloves, paprika, and 1 cup of the vegetable broth. Simmer for 10 minutes, then add the remaining broth, beans, pumpkin, salt, and pepper. Cook on low for about 1-1 ½ hours, until the pumpkin is very tender. Adjust the seasonings; add additional salt, if necessary. Serves 6-8.
LINGUINI WITH SHIITAKE MUSHROOM SAUCE
1 ounce package dried shiitake mushrooms
1 cup boiling water
3 tablespoons olive oil
4 shallots, minced
5 ounces fresh crimini mushrooms, sliced
½ teaspoon dried rosemary
1 cup vegetable stock
1 cup nonfat yogurt
1 pound dried linguini
Soak the dried mushroom in boiling water soft, about 30 minutes. Drain and squeeze out the excess water until soft, about 30 minutes. Drain and squeeze out the excess water. Discard the stems and reserve the mushrooms and liquid separately. Heat the olive oil in a saucepan and saute the shallots until tender add the dried reserved mushrooms, fresh mushrooms, and rosemary. Add the vegetable stock and the reserves mushrooms, fresh mushrooms, and rosemary. Add the vegetable stock and the reserved mushroom liquid. Boil until reduced to a thick glaze, about 10 minutes. Add the yogurt and blend. Cook the linguini. And serve the sauce. Serves 4.

WINTER VEGETABLE PUREE
2 yams
3 pounds celery root
10 medium turnips
3 cloves garlic
4 medium leeks
1 cups nonfat yogurt
salt and pepper to taste
Bouquet garni:
3 thyme sprigs
1 bay leaf
2 cloves garlic
6 parsley sprigs
10 black peppercorns
Peel the yams, celery root, turnips, and garlic. Trim the leeks and wash well. Chop the vegetables coarsely and make a bouquet garni by encasing the by encasing the herbs in cheesecloth or a real cloth tea bag. Place all the vegetables in a large saucepan with barely enough water to cover them and the bouquet garni, drain the vegetables, and puree them in a blender or food processor, adding the yogurt, until smooth. Add salt and pepper to taste. Keep warm in a double boiler and serve. Serves 8-10.

CHICKPEA FLOUR "QUICHE"
2 ½ cups sifted chickpea flour
4 ½ cups water
4 cloves garlic, minced
½ teaspoon grated ginger
1 teaspoon ground cumin
½ teaspoon turmeric
1/8 to 1/4 teaspoon cayenne pepper (to taste)
1 tablespoon freshly parsley minced
3 tablespoons olive oil
1 medium onion sliced
1 tablespoon lemon juice
2 teaspoon salt
red and yellow pepper slices, for garnish
In a large mixing bowl, slowly add the water to the chickpea flour, smoothing out any lumps. Set aside. Add the garlic, ginger, parsley, cumin, turmeric, cayenne, and parsley to 1/4 cup of additional water; mix; and set aside. Heat the olive oil in a large saucepan, add the onion, and stir-fry 3-4 minutes. Add the spices and stir fry 1 more minute. Add the chickpea mixture and bring to a boil, stirring constantly. Turn the heat to medium low and continue stirring constantly. Turn the heat to medium low and continue stirring about 15 minutes until the mixture begins to leave the
mixture begins to leave the sides of the saucepan. Add the lemon juice and salt. Taste. Empty the mixture into a 9 inch cake pan and allow to cool to room temperature. Add slices of red and yellow peppers to garnish. Serves 6-8.

LENTIL-STUFFED ZUCCHINI
4 medium zucchini (about 2 pounds), scrubbed with the ends trimmed
2 tablespoons olive oil
1 medium onion, chopped
3 cloves garlic, minced
1 teaspoon cumin
salt and pepper to taste
1 cup cooked lentils
1 cup cooked rice
nonfat Parmesan cheese

Scoop out the center of the zucchini. Steam, covered, for 8 minutes.
Heat the olive oil in a frying pan and add the onion and garlic. Saute
until soft.
Add the cumin, salt, and pepper. Stir-fry 1 minute.
Combine the lentils and rice. Mix the onion mixture into the combined lentils
and rice and stuff the zucchini with the mixture. Sprinkle with Parmesan cheese
and place under the broiler until lightly browned. Serve hot.
Serves 8

ROASTED VEGETABLES
This method is a wonderful way to serve fresh asparagus and can be used with
eggplant, peppers, broccoli, and cauliflower taking the longest. Check the tenderness
of the vegetables during cooking.
1 pound fresh asparagus, stalks trimmed
2 tablespoons corse kosher salt
1 tablespoon dried rosemary
1 tablespoon
Olive oil

Preheat the oven to 375 degrees. Arrange the asparagus in a single layer in a large baking pan or cookie sheet with sides. Sprinkle the salt and the rosemary over the asparagus and drizzle with olive oil. roast about 6-7 minutes, or until crisp-tender

PASTA PRIMAVERA

2 tablespoons olive oil
2 garlic cloves, minced
1 medium red onion, sliced
2 carrots, coarsely shredded
1 small bunch broccoli, cut into florets
salt and pepper to taste
1 pound cooked linguine
nonfat Parmesan cheese

Begin cooking the pasta. Meanwhile, in a large skillet heat the olive oil, add garlic and saute' until soft. Add the onion, separating the slices, and saute' an additional 3 minutes. Add the carrots and broccoli.

Cover and steam, stirring occasionally, until the vegetables are crisp-tender. Add salt and pepper to taste.

Toss the vegetable mixture with the cooker pasta and sprinkle with Parmesan cheese. Serve immediately.

Serve 4

PASTA FAGIOLI

2 tablespoon white dried beans, soaked overnight in water
2 tablespoons olive oil
1 medium onion, chopped
3 cloves garlic, chopped
1 - 32 ounce can crushed Italian plum tomatoes
3/4 cup pastina
1 tablespoon Old Bay seasoning
1 tablespoon paprika
1 tablespoon oregano
salt and pepper to taste
nonfat Parmesan cheese

Drain and rinse the beans. Place them in a large saucepan, cover with fresh water, and bring to a boil. Reduce the heat to a simmer and cook until very soft, about 1 ½ hours. Meanwhile, heat the olive oil in a skillet, saute' the onion and garlic for 8-10 minutes, and reserve.

Drain the beans, reserving the cooking liquid. Puree the beans in a food mill, blender or food processor, adding small amounts of liquid if needed. Return to the pot. Add the tomatoes, 4 cups cooking liquid, pastina, seasonings, salt and pepper.

Over low heat, cook until pasta is tender, about 30 minutes.. Sprinkle with Parmesan cheese, if desired.

Serve 8-10

NON-VEGETARIAN MAIN DISHED
CHICKEN AND BEET SALAD
1 tablespoon Dijon mustard
2 scallions, chopped
3 tablespoon minced fresh dill
1 teaspoon olive oil
salt and pepper to taste
1 large chicken breast (skin removed), cooked and cubed
4 medium beets, cooked and diced (may use canned drained, beets)
Combine all the ingredients for the dressing-mustard, scallions, dill olive oil, salt, and pepper- and whisk until well blended. Mix the chicken cubes and the beets, toss and chill several hours. Serve. Serves 2.

GRILLED SEA BASS WITH DILL SAUCE
Sauce:
3/4 cup nonfat yogurt
2 tablespoons fresh chopped dill
1/4 cup chopped cornichons (optional, available in gourmet food shops)
2 teaspoons Dijon mustard
1 tablespoon fresh chopped tarragon
Fish:
4 8-oz. fillets of sea bass
fresh lemon juice
salt and pepper to taste
Sauce:
Combine all the ingredients in a small bowl. Whisk until thoroughly combined. Reserve
Fish:
Preheat the broiler or grill. Sprinkle the fish with lemon juice and season with salt and pepper. Broil until cooked through, about 3 minutes per side. Serve with the sauce. Serves 4.

GRILLED HALIBUT WITH GREEN SAUCE
Green sauce:
1 bunch fresh parsley
1 bunch fresh cilantro
4 cloves garlic minced
3 anchovy fillets
1/4 cup fresh lemon juice
3 tablespoons olive oil
4 6-to-8 oz. halibut fillets
Add all the ingredients for the sauce to a food processor and process until smooth. Reserve. Grill the fish over hot coals or under the broiler about 4 minutes per side. Serve with the green sauce. Serves 4.

NEW ORLEANS FETTUCINE WITH MUSSELS
2 tablespoons olive oil
1 medium onion, chopped
2 cloves garlic, minced
1 tablespoon Cajun seasoning (Chef Louis)
2 cups sliced fresh mushrooms
1 can (16 ounces) tomatoes
1cup frozen peas (thawed)
24 fresh mussels, scrubbed
salt and pepper
1 pound cooked fettucine

Heat the olive oil in a saucepan. Add the onion, garlic, and Cajun seasonings. Saute about
5 minutes. Add the mushrooms and cook an additional 5 minutes. Add the tomatoes and
simmer 10 minutes on low heat, stirring constantly.
Stir in the peas and the mussels. Cover and cook, still on low heat, until the mussels have
opened. Season with salt and pepper.
In a large bowl, pour the sauce over the pasta and serve immediately.
serves 4
GOOD CALORIE CHICKEN SALAD

3 cups cooked skinless white meat chicken, cubed
2 stalks celery, chopped
1 tablespoon shallots, minced
½ cup fresh grapes
2 tablespoons chopped fresh dill
1 tablespoon fresh chopped parsley
salt and pepper to taste
½ cup nonfat plain yogurt
greens for garnish
sliced orange for garnish

Combine all the salad ingredients in a large bowl and chill. Serve on a bed of fresh
greens with sliced orange.

Serves 6

MARINATED CHICKEN BREASTS
Marinade:
1/4 cup coarsely ground Dijon mustard
7 garlic cloves, minced
1/4 cup fresh ginger, peeled and minced
½ cup soy sauce (wheat free)
1/4 cup sherry or apple cider vinegar
3 tablespoons olive oil
2 pounds skinless chicken breasts

Whisk all the ingredients together in a small bowl. Pour over the chicken breasts and
marinate at least 3 hours or overnight until chilled. Discard the marinade and grill the
chicken over open coals or under a broiler until browned on both sides.

Serves 4

TURKEY CHILI DIABLO

3 tablespoons olive oil
1 cup chopped onions
5 garlic cloves, minced
2 tablespoons ground cumin
2 pounds ground turkey
2 151/2-ounce cans chickpeas or white beans
1 jalapeno pepper, seeded and minced
5 cups vegetable stock, #1 or #2, or water
1 tablespoon oregano

1 teaspoon basil
1 teaspoon marjoram
½ cup water with 1 ½ tablespoons arrowroot, dissolved
salt and pepper to taste
chopped scallions

In a large saucepan, heat the olive oil and saute the onions and garlic until soft.
Add the cumin and cook, stirring to release the spice's fragrance, about 5 minutes.
Add the ground turkey, stirring to break it up, until the meat loses its pink color.
Add the chickpeas or beans, jalapeno pepper, vegetable stock or water, oregano,
basil, and marjoram. Simmer, covered, for about 1 hour. Stir occasionally.
Add the arrowroot-water mixture and simmer an additional 10 minutes. Season
with salt and pepper and garnish with scallions.

serves 6-8

SPICY CHICKEN SALAD
Chili Salsa:
4 large fresh tomatoes, chopped
1 tablespoon jalapeno pepper, finely chopped
1 garlic clove, minced
1 teaspoon lime juice
1 teaspoon salt
Chicken Base:
2 whole chicken breasts, skinless and boneless
3 cups vegetable stock, #1 or #2
1 pound good quality spaghetti
salt and pepper to taste
chopped scallions
Chili salsa:
Combine all the ingredients in a bowl and mix well. Correct the seasonings. Cover and refrigerate.
Chicken Salad:
In a large saucepan, place the chicken and vegetable stock and bring to a boil. Add water, if necessary, to cover the chicken. Simmer the chicken until tender, about 10 minutes. Cool the chicken, dice it, and reserve. Cook the spaghetti in salted water, drain, and set aside. In al large bowl. Correct the seasonings and add salt and pepper. Serve at room temperature or chilled, with chopped scallions for garnish. Serves 4.

SHRIMPS WITH TOMATOES
2 garlic cloves, minced
1 16 ounce can Italian tomatoes
4 tablespoons olive oil
12 jumbo shrimp (about 1 pound), peeled and deveined
1/4 cup dry white wine (optoinal)
salt and pepper to taste
In a nonstick saucepan, cook the garlic and tomatoes in 1 tablespoon olive oil, stirring to prevent sticking, for about 15 minutes. Heat the remaining oil in a large skillet and saute the shrimps for 1-2 minutes until pink. Add the wine and heat. De-glaze the skillet, scrapping the browned bits. Add the tomato mixture and heat until the shrimps are cookes through. Season with salt and pepper to taste. Serve with cooked rice or pasta. Serves 4.

MEXICAN CHICKEN FAJITAS
3 tablespoons olive oil
1 green pepper, seeded and cut in narrow strips
1 red pepper, seeded and cut in narrow strips
1 large onion thinly sliced
1 pound skinless boneless chicken breasts, cut in strips
1 teaspoon ground cumin
salt and pepper to taste
Toppings:
chopped scallions, cubed tomatoes, nonfat yogurt
soft corn flour tortillas
In a large, heavy skillet, heat the olive oil, add the peppers and onion, and saute until crisp tender. Set aside. Add the chicken to the hot skillet and sprinkle with cumin, salt, and pepper. Sear the chicken, stirring until cooked through and sizzling. Return the vegetables to the skillet until cooked through and sizzling. Return the vegetables to the skillet just to heat. Serve the chicken and vegetables on tortillas topped with scallions, tomatoes, and yogurt. Serves 4.

ORANGE GLAZED TURKEY BREAST
1 cup orange juice
½ cup fresh cranberries
2 tablespoons fresh rosemary, chopped
1 teaspoon sugar
1 teaspoon olive oil
4 turkey breast fillets
salt and pepper to taste
Preheat the oven to 350 degrees. Heat the orange juice in a saucepan and add the cranberries, rosemary, and sugar. Cook about 15 minutes until the cranberries pop. Let cool thoroughly. Puree the orange-berry mixture in a blender or food processor. Season the turkey breasts with salt and pepper. In a lightly oiled baking pan, roast the turkey breasts until almost done, brushing with the olive oil to prevent drying. During the last 10 minutes of cooking, brush the turkey breasts with the orange berry glaze, reserving some to serve as an accompaniment. The breasts may also be cooked on an open grill. Serves 4.

FLOUNDER WITH LEMON-MUSTARD SAUCE
4 teaspoons olive oil
2 shallots, minced
1 tablespoon dried tarragon
1/4 cup cognac (optional the alcohol will cook away)
½ cup tarragon vinegar
pinch of cayenne pepper
1 tablespoon coarse grained mustard
1 tablespoon fresh lemon juice
1 pound flounder fillets
In a small nonstick saucepan, heat 2 teaspoons of the olive oil and add the minced shallots. Saute the shallots until very soft, about 6-7 minutes. Add the tarragon, cognac, tarragon vinegar, and cayenne pepper and cook until almost all the liquid has evaporated. Stir in the mustard and lemon juice and set aside. Brush the fish fillets with the remaining oil and panfry them quickly until they turn white and are cooked throughout. Serve the fish with a small portion of the lemon-mustard sauce. Serves 4.

SHRIMPS WITH LEMON AND GINGER
2 tablespoons olive oil
1 tablespoon fresh ginger minced
½ teaspoon Old Bay seasoning
1 pound fresh shrimps, peeled and deveined (about 18 shrimps)
salt and pepper to taste
juice of 1 lemon
In a large skillet, saute the ginger in the olive oil until soft, about 5-6 minutes. Add the Old Bay seasoning and stir an additional minute. Add the shrimps and stir fry until pink throughout. Season with salt and pepper. Transfer to a plate and drizzle lemon juice over the shrimps. Serves 4.

SALMON AND BLACK BEAN SAUCE
3 tablespoons canned black beans, drained of fluid
1 tablespoon ginger, peeled and minced
2 tablespoons chopped onions
2 cloves garlic, minced
1 teaspoons sugar
2 tablespoons cooking sherry
4 teaspoons sesame oil
1 pound salmon fillets
2 tablespoons chives
Blend all the ingredients except the salmon and chives. Coat both sides of the salmon fillets with the mixture and refrigerate in a covered container until thoroughly cooled. Broil on a preheated grill or under a broiler for 2 minutes. Turn and broil until the fish turns milky (2-3 minutes). Garnish with a light sprinkling of chives. Serves 4.

SIDE DISHED
BAKED TOMATOES
8 red tomatoes
½ cup tomato juice or V-8 juice
1 cup fresh 100 percent rye bread crumb
½ cup nonfat yogurt
2 tablespoons coarse grained mustard
2 tablespoons chopped fresh parsley
1 shallot, minced
salt and pepper to taste
nonfat Parmesan cheese (optional)
Preheat the oven to 350 degrees. Cut the off the tomatoes and remove the seeds. In a mixing bowl, combine the tomato juice or V-8 juice, bread crumbs, yogurt, mustard, parsley, shallot, salt, and pepper. Stir to blend. Correct the seasonings. Sprinkle with Parmesan cheese, if desired. Bake for 25 minutes, or until hot and bubbly. Serve. Serves 8.

JASMINE RICE AND SPLIT PEAS
1/3 cups yellow split peas
2 cups jasmine rice
3 tablespoon garam masala
1 teaspoon salt
4 tablespoons fresh chopped dill
3 cups vegetable stock #1 or #2
Soak the split peas in hot water for 2 hours. Soak the rice in water (6 cups) for 1 hour. Drain the split peas and rice. Heat the olive oil in a heavy saucepan and add the split peas and rice. Stir fry a few minutes to coat with oil. Add the garan masala, salt, and dill. Stir fry an additional 2 minutes. Add the vegetable stock and bring to a boil. Reduce the heat to low, cover, and cook gently for about 25 minutes. Turn off the heat and allow to sit 15 minutes, covered. Serve. Serves 6-8.

WHITE BEANS AND GARLIC PUREE
2 cups cooked or canned white or cannellini beans (liquid reserved)
4 large garlic cloves, peeled and mashed in a garlic press
2 tablespoons olive oil
salt and pepper to taste
1 tablespoon fresh lemon juice
In a food processor combine the beans, ½ cup beans liquid, garlic, olive oil, salt, pepper, and lemon juice and process until smooth. Correct the seasoning and add liquid if necessary. Heat over simmering water or a double broiler. Serve. Serves 6-8.

GOOD CALORIE VEGETABLE MEDLEY
1 cup dried yellow split peas (or lentils)
½ teaspoon turmeric
5 ½ cups cold water
1 large tomato
1 teaspoon lemon juice
1 ½ tablespoon olive oil
1 teaspoon mustard seeds
1/4 teaspoon fenugreek seeds
2 teaspoons garlic, chopped
1 tablespoon garam masala
1 pound brussels sprouts
½ pound green beans
2 teaspoon salt
2 tablespoons chopped coriander leaves
Clean and wash the split peas. Combine the split peas, turmeric, and reduce 4 cups of the cold water in a large saucepan. Bring to a boil; reduce the heat to medium low; and cook until the split peas are tender, about 30 minutes. Add 1 more cup of water and continue cooking until the split peas are mushy. Remove from the heat. Clean and wash the vegetables. Puree the tomato in a blender with the lemon juice and set aside. in a large saucepan heat the olive oil until very hot and add the mustard seeds. Add the fenugreek seeds and stir for approximately 1 minute until they start to darken. Add the garlic and garam masala. Add the vegetables and cook for 5 minutes. Add the reserves tomato puree, salt, and a additional ½ cup water. Cover the saucepan and cook over low heat of 25 minutes. Add the split peas and stir. Continue cooking for 15 minutes until all the vegetables are tender. Stir in the coriander leaves. Correct the seasonings and serve. Serves 6-8.

FRESH BROCCOLI WITH LEMON VINAIGRETTE
1 large bunch fresh broccoli, trimmed
lemon slices (for garnish)
Dressing:
2 tablespoons fresh lemon juice
1 tablespoon white wine vinegar
1 teaspoon Dijon mustard
1 tablespoon olive oil
1 tablespoon fresh tarragon, chopped
salt and pepper to taste
Steam the broccoli until crisp tender, drain and chill. Whisk all the dressing ingredients in a small bowl. At serving time, toss the broccoli with the dressing and garnish with lemon wedges, if desired. Serves 4-6.

COTTAGE CHEESE TOASTS
2 slices whole kernel or 100 percent rye peasant bread
Molly McButter flavor sprinkles
2 ounces nonfat cottage cheese
cinnamon
Preheat the broiler. Spread the sliced bread with a thin coating of butter spread, top with cottage cheese and sprinkle with cinnamon. Broil about 10 inches from the heat, until warm and melted. Serve immediately. Serve immediately. Serves 1.

YELLOW BELL-PEPPER SAUCE
2 yellow bell peppers, seeded and roasted
2 cups vegetable stock#1 or #2
½ cup nonfat yogurt
salt and pepper to taste
To roast the peppers: broil peppers onthe rack of a broiler pam about 2 inches from the heat, turning frequently, until the skins are blistered and charred. Transfer toa brown paper bag and let them steam until cool enough to handle. Peel off the skins and discard the ribs and seeds.
Sauce: Combine the vegetable stock and peppers and simmer for 15 minutes. Stir in the yogurt. Cool. Puree the mixture in a blender or food processor and process until smooth. Season with salt and pepper. Serve with grilled meats or fish. Serves 2.

CRANBERRY GINGER ORANGE RELISH
2 teaspoons fresh ginger, peeled and minced
1 large navel orange, peeled, seeded, and chopped
1 12 ounce bag cranberries
1/4 teaspoon cinnamon
In a food processor, finely chop the ginger and orange. Add the cranberries and cinnamon and process until the berries are finely chopped. Chill and use as a condiment for meats and poultry. Makes 2 cups.

DILL YOGURT DIP
8 ounces plain nonfat yogurt
2 tablespoons minced fresh dill
salt and pepper to taste
Whisk the ingredients in a mixing bowl. Use as a dip for fresh vegetable crudities or as a garnish for Russian borscht. Makes 1 cup.

TZATIZIKI: GREEK CUCUMBER YOGURT DIP
1 32 ounce container nonfat plain yogurt
2 medium cucumbers, peeled and coarsely grated
3 garlic cloves, minced
2 tablespoons olive oil
1 tablespoon fresh dill minced
1 tablespoon red wine vinegar or apple cider vinegar
pepper to taste
Place the yogurt in a very fine sieve over a bowl in the refrigerator overnight to drain the excess moisture. Squeeze the cucumbers to remove excess liquid. In a bowl, combine all the ingredients and add pepper to taste. Serve with whole kernel bread or vegetable crudities. Makes 4 cups.

STEWED TOMATOES AND OKRA
cooking spray
1 medium onion chopped
1/4 cup green peppers, finely chopped
4 to 5 small okra 1/4 inch slices
3 large tomatoes coarsely chopped, unpeeled seeds removed
1/4 teaspoon hot pepper sauce
1 teaspoon dried ground oregano
1 tablespoon lemon juice
salt to taste
Coat a frying pan with cooking spray and place over medium heat until hot. Add the onion and pepper and cook 2 minutes, stirring constantly. Add the okra tomatoes and remaining ingredients. Cover and cook over medium ow heat for 15 minutes or until the okra is tender. Stir occasionally. Serves 4-6.

PINTO BEAN DIP
1 15 ½ can plain pinto beans
1 green pepper chopped
1/4 cup apple cider vinegar
1 jalapeno pepper, seeded and chopped
2 garlic cloves, minced
½ teaspoon groun cumin
water as needed
Place all the ingredients in a food processor bowl and process until smooth, add water as needed. The mixture should be the consistency of a paste. Use as a dip for vegetables, crackers, or chips. Makes approximately 3 cups.

SAVORY BAKED YAMS
3 large yams, peeled and cubed
3 medium leeks (white and tender green parts only), thinly slices
1 clove garlic minced
salt and pepper to taste
1 tablespoon olive oil
1/4 tablespoon ground sage
Coat a large piece of aluminum foil with olive oil to prevent sticking. Place the vegetables and seasoning on the foil and wrap tightly. Bake in a 400 degree oven for 30 minutes or on an outside grill. Serves 4-6

HORSERADISH DIP
1 cup plain nonfat yogurt
2 tablespoons horseradish (white)
2 tablespoons ketchup
salt and pepper to taste
1 tablespoon lemon juice
Mix all ingredients well in a small bowl. Refrigerate. Serve with shrimp cocktail or cold fish. Makes approximately 1 cup.

HORSERADISH AND BEEF PUREE
2 ½ pounds beets, scrubbed and trimmed
2 teaspoons freshly grated horseradish, or strong white bottled horseradish
2 teaspoons red wine vinegar
salt and pepper to taste
In a large saucepan, cover the beets with water and bring to a boil. Simmer covered for 40 minutes, or until tender. Drain and skin the beets. In a food processor, puree the beets with the horseradish and vinegar. Add salt and pepper to taste. Reheat in the saucepan over low heat before serving. Makes approximately 1 cup.
PUREE OF BUTTERNUT SQUASH
1 large butternut squash
1 tablespoon ground cinnamon
1/4 teaspoon nutmeg
1/4 cup apple cider
salt and pepper to taste
Preheat the oven to 350 degrees. Halve the squash lengthwise. Peel and seed the squash and place the two halves, cut side down, in a large baking pan. Add about 1 ½ inches of water. Cover and bake until the squash is very tender, about 1 hour. Remove from the oven and cool slightly. Drain. Puree the squash in a blender or food processor and then place the puree in a large bowl. Stir in the cinnamon, nutmeg, apple cider, salt, and pepper. Serve hot. Serves 6-8

RICE PILAF
3 tablespoons olive oil
1 teaspoon black mustard seeds
1 medium onion chopped
1 teaspoon fresh ginger minced
4 garlic cloves minced
2 cups basmati rice
1/4 pound sliced mushrooms
2 teaspoons garam masala (available in Indian groceries)
1 ½ teaspoons groung coriander
salt and pepper to taste
4 cups boiling water
3 tablespoons fresh parsley chopped
Preheat the oven to 325 degrees. Heat the olive oil in a large heavy skillet on high heat until hot. Add the onion and fry about 5 minutes, or until lightly browned. Add ginger and garlic and fry about 1 minute. Reduce the heat to medium low and add the rice, mushrooms, garam masala, coriander, salt, and pepper. Saute, stirring about 10 minutes, until the rice turns translucent and the vegetables are well coated with oil. Add the boiling water and parsley. Turn the heat to high and cook, stirring, for about 5 minutes, or until most of the water is absorbed. Cover tightly with aluminum foil, dull side down, and then cover with the pot lid. Bake for 1 hour. Serve hot. Serves 6-8.

SAFFRON RICE
2 cups vegetable stock #1 or #2
½ teaspoon salt
1 tablespoon olive oil
1/4 teaspoon Spanish saffron threads
1 cup rice, washed
Bring the vegetable stock or water to a boil in a heavy saucepan. Add the salt, olive oil, and saffron. Reduce the heat to low and add the rice, stirring with a fork. Cover tighlty and cook for about 15 minutes until the water is absorbed. Serves 4-6.

SUGAR FREE STRAWBERRY JAM
1 pound fresh strawberries sliced (or other fresh berries)
2 vanilla beans, split lengthwise
1 tablespoon lemon zest
3/4 cup frozen unsweetened white grape juice concentrate
½ cup water
In a heavy saucepan, cook the strawberries, vanilla beans, lemon zest, and grape juice concentrate until very thick. Stir frequently. Add water, if necessary, cooking about 45 minutes. Remove the vanilla beans. Remove from the heat, cool, and chill. Store in the refrigerator approximately 3 weeks. Serve on cooked cereal, toast, or yogurt. Makes approximately 2 cups.

FRUIT ICE OR "GRANITA"
3 cups unsweetened fresh fruit (berries, pineapple, mango, or papaya)
½ cup water
1 tablespoon fresh lemon juice
fresh mint leaves
Puree the fruit, water and lemon juice in a blender or food processor. Freeze the mixture in a gelato machine or ice cream maker according to the manufacturer's directions. Garnish with fresh mint leaves before serving. Serves 2.

Back to Update Page