Healthy Recipes: October 2008

Avocado & Corn Salsa

• 3 – 4 fresh avocados

• 1 pint grape tomatoes

• 1 can corn kernels

• 1 can black beans

Toss diced avocados, quartered grape tomatoes and corn with chopped cilantro, limejuice and salt. Serve with tortilla chips.

What you get: Fiber, vitamin C, protein and potassium.

Pad Thai

Serves 4, 30 minutes or less

• 1, 10 ounce package of firm tofu

• 1/2 lb. Dried rice noodles (preferably width of linguine)

• 1/4 cup fresh lime juice

• 2 Tbs. Tamari sauce

• 2 Tbs. Brown sugar

• 1 to 2 tsp. red pepper flakes

• 2 tsp. sesame oil

• 3 cloves garlic, minced

• 1 to 2 tsp. peeled, minced fresh ginger

• 1 medium-sized carrot, peeled and cut into narrow strips

• 8 to 10 green onions, halved lengthwise, then cut into 2-inch lengths

• 1 cup mung bean sprouts

• 2 Tbs. chopped dry-roasted cashews

• 1 lime, sliced (optional)

• 1/4 cup chopped fresh cilantro

In large bowl, soak rice needles in warm water to cover until they are limp and white, about 20 minutes.

While noodles are soaking, combine lime juice, tamari sauce, brown sugar, red pepper flakes and 1 tablespoon water in small bowl.

In wok or large deep skillet, hear oil over high heat. Add garlic and ginger and stir-fry 30 seconds, and then add carrot strips and green onions and stir-fry 1 minute. Add tofu, and stir-fry an additional 1 – 2 minutes.

Add lime juice mixture. Drain noodles and add to wok, tossing with tongs until they soften and curl, about 1 minute. Add sprouts. Divide mixture among serving plates, sprinkle with cashews and garnish with a slice of lime and cilantro if desired.

Healthy Recipes: August 2008

Betsey’s Best Oatmeal Raisin Cookies

6 tablespoons pureed prunes or plums

1 cup packed brown sugar

½ cup sugar

1 egg

1 teaspoon vanilla extract

1 cup whole wheat pastry flour

1 teaspoon cinnamon

½ teaspoon baking soda

¼ teaspoon salt

3 cups rolled oats, uncooked

1 cup raisins

Heat oven to 350 degrees. Coat cookie sheets with non-stick cooking spray. Combine prunes/plumbs, brown sugar, sugar, egg and vanilla; beat until well blended. In a separate bowl, combine flour, cinnamon, baking soda and salt. Add to sugar mixture; mix well. Stir in oats and raisins. Drop by rounded tablespoons onto cookie sheets. Bake for 10 to 12 minutes. Remove from cookie sheets; cool on wire racks. Store in tightly covered container. Makes 3 dozen cookies.

Fruit Smoothie

1 10 ounce package lite, silken tofu

1 cup frozen raspberries

1 banana

2 cups pineapple-orange juice

Blend until smooth. Serves 2.

Recipes: July 2008

Grilled Veggie Kebabs

Soak your favorite vegetables for 30 minutes before threading and grilling.

For each kebab:

• 6 large cut vegetables
• Pesto vinaigrette for basting vegetables

Vinaigrette:

by Chef Annabel Cohen

• 2 Tbsp. prepared pesto
• 2 Tbsp. olive oil
• 1/4 cup balsamic vinegar

Heat grill to medium-high. Soak mushrooms in water for 30 minutes. Combine vinaigrette ingredients in a small bowl and whisk until smooth.

For each kebab, thread 4-6 vegetables on an 8-inch or longer skewer (if using bamboo skewers, soak them in warm water for an hour before using).

Place the kebabs on the hot grill and cook for 10 to 15 minutes until tender, brushing with the vinaigrette every few minutes. The vinaigrette is sufficient for basting up to 12 kebabs. Serve hot.

Paella a la Valenciana

by Connie Jason and Regina Jarandilla

Paella was meant to be grilled on high heat.

• 1 pound firm tofu, cut into cubes
• 2 garlic cloves, minced
• 4 green onions, chopped
• ¼ cup olive oil
• 2 medium tomatoes, peeled and chopped
• 1 10 ounce package frozen peas
• 1 9 ounce package frozen artichoke hearts
• 2 tsp. paprika
• 11/2 cup basmati rice
• 2 tsp. salt
• 4 cups vegetable broth
• pinch of saffron

In a paella pan, brown tofu, garlic and onions in oil on medium to high heat. Add tomatoes, peas, artichoke hearts, paprika and rice and cook until rice is well coated with oil. Add salt, broth, saffron and cook uncovered until the rice tender. Garnish with pimientos and olives. Serves 6.

Healthy Recipes: June 2008

Quiche a la’ Anne

Crust:

• ¾ cup amaranth flour
• 1/3 cup plus 1 tablespoon trans fat free margarine
• 4 – 5 tablespoons cold water
• ½ tsp. salt

Preheat oven to 375 F. In a large mixing bowl, combine flour, salt and margarine. Blend with a pastry blender until flour and margarine are mixed and form little beads or coarse crumbs. Sprinkle cold water over flour mixture, l tablespoon at a time, mixing with a fork or pastry blender until particles are moistened and cling together. Form dough into a ball. Roll out on a floured pastry sheet or wax paper into a 11 – 12 inch circle.

Place in a 9 inch pie pan. Flute edges. Prick bottom of crust with a fork. Bake about 10 minutes. Remove from oven.

Filling:

• 1 small zucchini, sliced and partially cooked
• 1 onion, sliced and partially cooked
• 3 carrots, peeled, sliced and partially cooked
• ¾ cup chopped cauliflower, partially cooked
• ¼ tsp. pepper
• ¼ tsp. nutmeg
• 3 organic eggs
• ½ – 2/3 cup soy or low fat milk
• ½ cup Mozzarella Cheese (soy, rice or regular), shredded
• ½ cup Monterey Jack Cheese (soy, rice or regular), shredded
• 1 tablespoon barley flour

Mix the seasonings, egg, milk and barley flour together. Spread 1/3 of the cheese mixture over the bottom of the pre-baked pie crust. Spread vegetables evenly over cheese and crust.

Place remaining cheese over vegetables. Pour milk mixture over cheese and vegetables. Bake 35 – 40 minutes until quiche is set and golden brown. If a knife is inserted in center, it should come out clean.

Yields 6 servings.

Spelt Pizza

• 1-8 inch spelt pizza crust
• Olive oil
• ½ cup marinara sauce
• ½ onion, sliced and partially cooked
• ½ cup chopped fresh broccoli, partially cooked
• ½ red pepper, julienne sliced
• 5 oz. shredded Mozzarella Cheese (soy, rice or regular)

Brush crust with lightly with olive oil. Spread sauce over crust. Sprinkle ½ the amount of cheese over sauce. Evenly distribute onions, broccoli, and pepper over crust. Top with remaining cheese.

Bake at 400 F for 15 minutes or until cheese is bubbly and begins to brown.

Yields: 4 slices