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Apple
(Baked with Cardamom) (Alice)
Two apples.
Preheat oven to 425.
Core apples.
Stir together:
1.5 tablespoons of Splenda and 3/4 teaspoons cardamom.
Put 1/2 a teaspoon in each apple and fill with Walden Farms apple butter
Top with PAM butter spray.
Add more of the sugar cardamom mixture.
Bake at 50 mins.
Microwave some Walden Farms apple butter and pancake syrup together and pour it
on top!
Delicious.
Applesauce Bars (Deborah)
1/2 cup applesauce (sugar free)
1 apple
1 plantain
1/2 tsp vanilla
1 tsp baking soda
3/4 tsp salt
1 tsp cinnamon
1/8 tsp nutmeg
3/4-1 cup Splenda (adjust to taste)
Directions:
Peel Plantain and cut into chunks. Cook in boiling water until fork soft.
Refrigerate until cool.
Preheat oven to 350
Peel apple, core and quarter.
In food processor with shred disk (or using hand-held grater) shred apple
quarters and plantain chunks. Place mixture into bowl and add rest of
ingredients, mixing well. Spray 8 x 8 or 9 x 9 pan with PAM. Spread mixture
into pan evenly. Bake for 40 minutes or until sides start to pull away from
pan. Remove from oven and cool for 30 minutes before cutting into
8 bars. Refrigerate until well chilled (overnight is best). Carefully remove
from pan and place on plate, cover with plastic wrap and keep refrigerated.
These are very moist, lots of flavor and texture.
Each bar will equal 1/3 of one fruit serving (2 1/2 servings of fruit divided
by 8 = 0.3)
Also good warmed up with a drizzle of Walden Farms calorie free syrup.
Apple Desert (Anabela)
1 apple peeled and core removed
1 tsp of Walden Farms marshmallow
1 tsp of Walden Farms caramel syrup or dip
Cinnamon
Cut the apple into chunks and place in a microwave-safe bowl and microwave for 1
minute
Place cooked apple in blender
add marshmallow and caramel syrup
Blend until smooth
Mix in 1/4 spoon of cinnamon
pour into a bowl and sprinkle with cinnamon
Enjoy warm or cold but best warm
Asparagus/Artichoke (Lin)
Mix everything together then add squirts of lemon juice, salt and
pepper to taste. This is a great side dish or an alternative to a lettuce
salad. It could also be served over some chopped lettuce. Be sure to weigh
your meal or side dish portion once everything is mixed together
.
Fresh Asparagus
Artichokes jarred in water (make sure no vinegar, sugar or oil)
Real Lemon (or fresh lemon juice)
Butter Pam
Butter Buds
Garlic powder
Onion powder
Salt
In a pan, steam the asparagus is water briefly – maybe about two-three minutes
with a cover
While you’re waiting, drain the artichokes and cut into quarters
Drain water from asparagus
Add artichokes
Spray with Butter Pam and toss lightly
Add seasonings to taste – I just lightly sprinkle a pinch of each
Add 1-3 teaspoons of lemon juice (to your taste) and toss. Cover for a minute to
steam and serve. Best when asparagus is still crisp!
Baked Butternut Squash (Gilda)
I prefer to bake it but you can use the microwave too. If you bake it, it does
take about 45 - 50 minutes at 350 to get it nice and soft. I cut it in half,
remove the seeds (You can bake them in a little dish at the same time - give
them a spritz with Pam and watch closely since they get done quickly) - Place
the squash cut side down. Prick it with a fork to test that it's done. Then
scoop out the squash and put it in a little baking dish - give it a dash of
salt, pour on the SUGAR FREE ZERO CALORIE maple syrup and sprinkle the
cinnamon and put it the oven (or toaster oven) for another 5 minutes. You can
mash it if you prefer or leave it in lumps - whatever you like but the texture
is smoother and creamier than the acorn squash - more like sweet potatoes. Also
you can add some nutmeg and ground cloves, orange zest. But that's optional -
it's good either way.
Beets with Orange and Mint (Gilda)
5 medium beets (about 1-1/2 pounds)
1/8 – ¼ cup water + 1t. orange extract + 1 packet sweetener + 1/2t. salt
(the amount of sweetener depends on how sweet the beets are – so watch this)
1 teaspoon orange zest
1 teaspoon fresh mint (optional)
Put the beets with enough water to cover the bottom of the
dish to a depth of ½ inch, in a covered casserole.
Bake at 375 degrees for 1 hour. Check to see if they are soft by piercing with
the tip of a sharp knife or cooking fork – if not, give them another 10 – 15
minutes
Slip the skins off, and slice or dice the beets.
Toss with the orange extract mixture
Then the orange zest and mint.
Cool and serve.
Bell Pepper and
Tomato Soup (Les)
Juicy
tomatoes and sweet red bell peppers are roasted and then combined with fresh
dill and orange to make a fantastic soup!
2 lb plum tomatoes, halved
2 large red
bell peppers, deseeded and halved
1 onion,
quartered
3 fresh dill
sprigs, tied together, plus extra to garnish
1 thin piece
of orange rind
juice of 1
orange
2 1/2 cups
vegetable stock
1 tbsp lemon
juice
salt and
pepper
1. Place the
tomatoes and bell peppers on a cookie sheet, cut sides up to catch the juices.
Add the onion quarters. Place in a preheated oven, 450F, roast for 25 minutes
until the vegetables just start to blacken and char on the edges.
2. As the
vegetables become charred, transfer them to a large stockpot. Add the dill,
orange rind , orange juice, stock, and salt and pepper to taste. Bring to a
boil.
3. Lower the
heat, partially cover, and simmer for 25 minutes. Remove the bundle of dill and
transfer the rest of the ingredients to a food mill and puree. Alternatively,
process in a food processor and press through a fine strainer. The solids left
in the mill or strainer can be discarded to leave a smooth soup. We stirred them
back in for a heartier texture.
4. Return the
soup to the rinsed stockpot and reheat. Stir in the lemon juice and adjust the
seasoning with salt and pepper, if necessary. Ladle into warmed bowls and
garnish with dill sprigs.
Fun to make
and delicious to eat. Enjoy!
Broccoli Soup (Pat)
head broccoli (cut into chunks )
1 med onion (sliced )
1 stalk celery (sliced )
2 cloves garlic (sliced )
Salt and pepper
1 cup vegetable stock
2 cups water
Sauté onion, celery and garlic until limp. Add broccoli,
salt and pepper. Cover with vegetable stock and water. Bring to a boil. Lower
heat and simmer until broccoli is very tender. Let cool and process until
smooth. Pat uses a stick blender right in the pot. If too thick add more water.
Serving size is 8 ounces
Optional: Mix in two teaspoons butter buds, for a sweeter
taste.
Cabbage Health Salad (Gilda)
1 small cabbage, shredded (about ¾ lb)
1 carrot, peeled and shredded
¼ red bell pepper, thinly sliced
¼ green bell pepper, thinly sliced
½ small onion, grated
Combine:
¼ c. lemon juice
¼ c. water
1 tsp salt
ground pepper
2 packets Splenda (about ½ tsp or more to taste)
Mix well and taste to adjust salt and sweetener.
Pour over cabbage mixture and squash with hands to
Combine real well. Put in container, cover and refrigerate..
Cabbage Rolls (Snowbunny)*
Cook slightly in Pam onion, garlic, celery, carrots, peppers, bean sprouts and
mushrooms.
Boil the cabbage leaves to soften a bit.
Then put the filling in the leaves and roll.
Pour a can of crushed tomatoes over them and bake for 45 minutes.
You can use any vegetables you like. It is very filling
Cabbage Rolls (Gilda)
For the filling: sauté onions, garlic, and whatever veggies you want (carrots,
parsnips, celery, broccoli, cauliflower, spinach, cabbage, etc. etc. Three or
four are enough. Janet made it with a bag of carrots, broccoli and cabbage she
found at the supermarket) Cook about 20 minutes.
Make a good tomato sauce - sauté onion, garlic - dump in a can of pureed or
diced tomatoes and flavor with thyme, oregano, basil or any other herbs of your
choice, salt and pepper to taste.
Steam cabbage leaves to wilt so you can roll them up. (You can chop up the
center leaves for some of the filling) Put filling in cabbage leaf and roll up.
Place seam side down in baking dish. Cover with tomato sauce and put in 350°
oven to bake for about 35 - 40 minutes. Can be made a day ahead and reheated.
Will taste even better.
Cabbage
Soup for All Seasons (Andrea)
1 head green cabbage - tough leaves removed, coarsely chopped
1 cup sliced carrots
6 celery stalks, sliced
4 garlic cloves, minced
1 medium sweet onion, cut into chunks
1 medium zucchini, halved and sliced
1 medium yellow squash, halved and sliced
1 - 28 oz can Whole Tomatoes (Muir Glen)
1 - 28 oz can diced Tomatoes (Muir Glen)
1 - 28 oz can Tomato Puree (Muir Glen)
1/2 cup minced fresh parsley
1/4 cup minced fresh basil
1/4 cup minced fresh chives
Salt or Cayenne, to taste
1. Place all the vegetables and the tomatoes, tomato puree, and 6
cups of water in a large stockpot; bring to a boil, then cover.
2. Lower hear and simmer until the veggies are soft but not mushy,
about 1 hour.
3. Add the herbs and salt or cayenne to taste.
Makes 12 servings
Sweet and Sour Cabbage (Gilda)
Small
onion – minced
2 cloves garlic – minced or crushed
1 lb cabbage – cut in 1” squares
½ cup sugar free apple sauce
½ cup tomato sauce – ( I used organic Muir Glen)
Lemon – juiced
Splenda
Salt
Spray
sauce pan with Pam.
Sauté onion and garlic until onion gets translucent, watching that they do not
burn. (Add a little vegetable broth or water if necessary.)
Add tomato sauce, applesauce, ½ cup water, lemon juice, approx. 2t. Splenda and
1t. salt.
Simmer a minute or so and check for taste. It should have a nice sweet and sour
taste.
Adjust seasoning if necessary.
Add cabbage, stir and add some water if mixture looks too thick.
Cook for
30 – 40 minutes. Re-taste and adjust seasonings.
Tastes
even better next day.
Mock Candied Yams or Sweet Potato (Caitlin)
Frozen
cubed Butternut Squash from the grocery frozen food section!
Put foil on baking sheet and spray with butter zero-calorie cooking spray.
Cover pan with frozen cubed squash and lightly spray with cooking spray.
Bake at 350 for 20 minutes or so and then broil for 3 minutes.
Remove
from pan and put in mixing bowl.
Mix
Walden Farms sugar-free syrup and/or Walden Farms sugar-free marshmallow.
A
variation of this recipe from Jamie would be to chop
up 5 apples.
Spray Pam on all of the food and mix with all spice and cinnamon.
Bake for 45 minutes at 350. AMAZING!!!!!
Cold Cantaloupe Soup
1 large,
ripe cantaloupe
1/2 teaspoon cinnamon
1 Tablespoon lime juice
Fresh mint springs
2 cups diet fruit-flavored water or similar diet drinkRemove seeds from melon,
cut into cube
Puree in blender with cinnamon Mix in other ingredients
Enjoy
Baby Carrots with Lemon and Parsley
1 lb
baby carrots
2-3 packets of Splenda
Very light spray of butter-flavored PAM (or equivalent)
1-1/2 tablespoons parsley, chopped
Salt and pepper to taste
Place
the carrots in a saucepan and cover with water. Add the Splenda and cook until
just soft. Drain and return to the pan. Add the butter spray, lemon juice, and
parsley. Stir well. Taste test for seasoning. Serve warm. Use over 2 days.
Can be warmed in microwave. A suggested variation of this recipe is to add
onion.
Sweet
"Citrusy" Carrots (Cathy)
Cut carrots, cook in 1" of lightly salted water until al dente. Drain water. Add
a little orange rind, a packet of Splenda (optional), dash of nutmeg, a shake or
two of Butter Buds, and a few drops of sugar-free ZERO CALORIE
maple syrup (optional). Cook a few more minutes to blend flavors.
Carrot Soup, Lemon-Thyme (Helen)
5 cups vegetable broth
4 cups carrots sliced 1/2 inch thick
3 leeks, sliced (1 cup)
1 bay leaf
3 Tbsp lemon juice
2-3 Tbsp fresh thyme or 2-3 tsp dried thyme, crushed
1 tsp fresh savory (optional)
1/8 tsp pepper
1/8 tsp salt
1 lemon thinly sliced
Fresh thyme sprigs
In a large saucepan combine broth, carrots, leeks, and bay leaf. Bring to a
boil, reduce heat, cover, and simmer for 20 minutes. Add lemon juice, fresh or
dried thyme, savory (if using), salt, and pepper. Cover and simmer about 5
minutes more or until carrots are tender. Cool slightly.
Discard bay leaf. In food processor or blender process or blend the carrot
mixture, one-third at a time, until smooth. Return to pan and heat through.
Serve with lemon slice and thyme sprig as garnish.
Ginger Carrot Soup (Keisha)
3/4 or 1lb of carrots
Dry Ginger Seasoning
Kosher Salt
2 1/2 cups legal vegetable stock or 2 1/2 cups water
with one Maggi or Knorr's bullion cube.
Peel and cut 3/4 or 1lb of carrots. Cut carrots into
1/2 in pieces. Boil 2 1/2 cups vegetable stock in medium sized stick pot. Add
chopped carrots to boiling stock. Cook until carrots are very tender (mushy
event). Remove carrots from stock using a slotted spoon or strain the liquid
from the carrots. RESERVE the liquid and put to the side. Place cooked carrots
in blender and puree. You can add a little bit of the stock in the blender
while you puree. Place puree mixture back in stock pot. Add reserved stock
until soup is at a consistency you like. Add ginger and salt to taste.
Spicy Carrot Soup
approximately 2 servings
1 pound carrots, scrubbed and cut into 1/4" slices
1 1/4 cups boiling water
1 large onion, peeled and finely chopped (1 cup)
3 cloves garlic, peeled and minced
1 cups vegetable broth
2 cups water
1 tsp curry powder
1/2 tsp ground nutmeg
1/4 tsp ground aniseed
1/8-1/4 tsp cayenne, to taste
In a medium sized saucepan, simmer the carrots in the water for 10
minutes, or until the carrots are tender. Set aside to cool. Spray a
small non-stick skillet w/Pam and sauté the onion until softened, add the
garlic and cook 2 minutes longer (do not let the garlic turn dark brown!).
If you are in the first 2 weeks of the diet, omit the Pam, and use 1 tbsp
of the vegetable broth to sweat the onion and garlic together until
softened. Transfer the carrots, their cooking liquid, the onions and
garlic into a blender along with the vegetable broth and puree to a smooth
consistency. Transfer this mixture back into the saucepan and add the 2
cups of water and the spices. Place the pan over medium heat and warm
soup thoroughly, stirring often. This step is necessary to develop the
flavors of the spices.
Cauliflower Popcorn (Ivy)
One head cauliflower or bag of pre-cut florets (If using a whole head only keep
the florets. Discard the rest.)
Spray with Pam w/ butter seasoning and salt to taste.
Roast at 400 degrees until crispy. Best to use a wire cookie cooling sheet to
bake on so air circulates
Cauliflower Soup (Kate)
Cut up a head of cauliflower and place it with about 6 baby carrots in a 2
quart. pot
Add about 2 cups of water and boil until the carrots are tender
Pour everything (veggies and water) into the blender and puree
Add about 1/2 a cup of approved vegetable broth for flavor (more if it is too
thick)
add a little Xantham powder if your soup becomes too thin
Add a little onion powder
Cauliflower Soup Variation (Karen)
Cut up a head of cauliflower and place it with about 6 baby carrots in a 2 qt.
pot
Add about 2 cups of water and boil until the carrots are tender
Pour everything (veggies and water) into the blender and puree.
Add about 1/2 a cup of vegetable broth for flavor (more if it is too thick)
Add a little Xanthan gum powder if your soup becomes too thin
Add a little onion powder
Add a little nutmeg (optional)
Mashed Cauliflower (Gilda)
Sauté onions in a little PAM until they get nice and brown.
Cook the cauliflower until it is VERY soft. (I steam the florets so they are
more nutritious.)
Mash the cauliflower, add the sautéed onions, season with salt and pepper if you
wish and enjoy. It is delicious. YUM!
Hint: To caramelize onions, cook them very slowly until they get nice and
brown. (I start with a spritz of PAM but keep adding a little veggie broth or
water to keep them going.)
Roasted Cauliflower (Kate)
Preheat oven to 475
Chop up head of cauliflower into florets
Line a 9 x 13” pan or large cookie sheet with foil. Spray foil with PAM.
Spread florets in pan/tray. Spray florets lightly with PAM. Sprinkle with salt
and pepper to taste.
Roast in the very hot oven for 30-40 minutes. Check and stir the florets every
10-15 minutes. They should get nice and brown and maybe even a little crispy at
the tips.
Let cool a bit and enjoy.
Variation: Roasted Broccoli--same as above, cut florets 1" size - they cook
faster and crispier.
NOTE: The browning is key, it makes them rich and caramelized. If you've already
had most of your veggies for the day, don't roast a whole head of cauliflower at
once because you might eat the whole thing! I've never tried eating these
leftover, so I'm not sure how they hold up. Also, I haven't yet tried this with
broccoli, but I imagine it's similarly delicious.
Stewed Cauliflower
1 Head cauliflower
1 large Onion; chopped
2 cups canned tomatoes
1 teaspoon salt
¼ teaspoon pepper
1 cup water
Wash and separate cauliflower into flowerets. Steam or
microwave cauliflower. Sauté onion and cauliflower in Pam until lightly browned. Add
tomatoes, salt, pepper and water, and simmer covered for 30 minutes, or until
tender.
Cauliflower Tabouli (Debbie)
1 head of cauliflower, grated
2 tomatoes, diced small
2-3 scallions, chopped, including green parts (regular onion, diced
small can be substituted)
1/2 cucumber, chopped into small pieces
Flat leaf parsley, small handful, medium chopped
Real Lemon to taste
Salt and Pepper to taste.
Creamy Cauliflower/Zucchini Soup
(Janet)
1 head
of cauliflower, cut up
a few zucchini, about the same amount as cauliflower, cut up (not peeled)
1-2 cans of mushrooms - try different kinds - straw mushrooms are really good)
Steam
cauliflower and zucchini until very soft. Put in food processor and process
with steel blade until creamy. Pour in liquid from mushrooms. Blend again.
Pour in pot, add mushrooms and reheat on stove - delicious!!!!!
Note:
If you don't like mushrooms, leave them out, thin a bit with veggie broth and
either eat as plain creamy soup or add some other cooked veggies.
Mitch's Chocolate Banana Pudding
Please note that this
recipe contains your total fruit allotment for the day:
2 bananas blended until
liquefied
1/2 cup of water brought to a boil (microwaving is okay)
Dissolve a half packet of unsweetened gelatin into the water and stir until
water is clear. Let cool.
Pour the liquid into the blended bananas
Add 2 ounces of DaVinci white chocolate syrup, or Carmel, or vanilla, etc.
Squeeze in a small slice of lemon to keep the banana mixture from turning a
brownish-yellow.
Blend while adding the dissolved gelatin.
(Mitch likes his a little
sweeter so he added a packet of Splenda)
Pour mixture into two or
three small dishes and refrigerate.
Chocolate Coconut Truffle
(Ann)
1-1/2 teaspoons unsweetened
cocoa powder
2 teaspoons unsweetened shredded coconut
2 packets sweetener (Truvia, Splenda--your choice)
Mix with a little water until you get a thick paste or can roll in a ball
Freeze
Killer Chili (Kate)
1C. Vidalia
onion diced. (i don't like onions and that provided enough flavor for me. if you
want, use more.)
-1- 24. oz
can of tomato sauce
-1- 24 oz.
can of crushed tomatoes
-1- 24 oz.
can diced tomatoes w/ liquid
-2 med.
zucchini* cut vertically into 1/4s and then holding the strips together cut
horizontally into 1/4 to 1/2 inch pieces.
-2 yellow
squash * cut it the same as the zucchini
-1/2 head
cauliflower-cut, broken whatever you want to make them roughly marble sized.
-1 lb. sliced
mushrooms. i lazily buy the pre-sliced and then halved them vertically
-1 stalk
celery, diced- that's enough to give it flavor add more if you like the taste.
-2 decent
sized tomatoes, seeded and diced
-as many
carrots as you like cut into 1/4 to 1/2 circles
-a couple of
sprays of Pam
-1 C.
(approx.) Accu Weight-approved veggie broth
Kate says:
“I guess anything else you
may
want to throw in.”
-chili
powder- to taste, but it takes a lot. I don't like anything really spicy and it
still takes a ton. I had 2 tall containers on hand.
-salt to
taste
-ground black
pepper to taste
-a
generous pinch of baking soda
· =
zucchini and the long yellow squash are starchy and I think thicken it. They
also wind up absorbing a lot of the flavor of the tomatoes. Try to use them
unless you truly hate them.
(Gilda's editing Note:
zucchini and yellow squash are not “starchy” but they break down easily and
dissolve into the sauce – thereby thickening it.)
Spray your
pot w/ Pam and cook onions until clear. If your pot get too dry toss in a splash
of AW approved veggie broth.
Add all 3
cans of tomato products. Add some salt, chili pepper (start w/ a 1/4 bottle) and
some fresh ground black pepper let it simmer.
Take carrot
circles, diced celery and cauliflower bits (and any other veggie that you add
that is hard and will take longer to cook) put in microwave safe bowl, add
another splash or 2 of veggie broth and cover w/ saran. Steam them in the
microwave just long enough to soften slightly. Add all raw and nuked veggies to
the tomato mixture. Let it simmer about 1/2 hour to 45 min. stirring
occasionally throughout, and taste. Now it's time to slowly add more
salt, black pepper. (I don't use a ton of this) and chili pepper all to taste.
Give it another 1/2 hour and taste again. Season accordingly and add that
generous pinch of baking soda. it will bubble and foam, just stir it in for a
few minutes and taste. Keep going till you would actually consider serving it to
company.
For portion calculation:
Count the listed weight of
the canned tomatoes (if its a 15 oz can, that's 15 oz of diced tomatoes). If you
have 9 lbs of raw weight veggies, you divide your chili into 9 servings, all 1
lb each (cooked weight is usually less than raw weight so you try to make 9 even
servings). Then refrigerate/freeze what you are not using. You can use your 1 lb
serving on one veggie day, or split it in 2 and use 8 oz each of 2 veggie days.
Vegetarian Chili (Kate)
Use a spray of PAM olive oil and softened some garlic and onions.
Add chili powder and whatever veggies you have in the house (all chopped in tiny
pieces).
Examples: carrots, mushrooms, squash and even leftover asparagus.
Let them sauté for a few minutes.
Add diced tomatoes and crushed tomatoes to cover and cooked for an hour.
The liquid will reduce and it will smell wonderful!
Serve in a bowl with a glob of guacamole in the middle.
You can barely taste the individual veggies.
Variation: Use a package of Miracle Noodle mini-pearls or Orzo
Chocolate Coconut Treat
Mix the
following:
1 1/2
teaspoon unsweetened cocoa powder
2 teaspoons fresh shredded coconut
2 packets sweetener (Truvia, Splenda--your choice)
Mix with a little water until you get a thick paste or can roll it in a ball.
Note:
We consider coconut a fruit. Two teaspoons would be the equivalent of 1/4
fruit.
Faux Chow Mein (Gilda)
Prepare all the veggies and ingredients so they’re at hand. It just takes about
5 minutes to cook
1 large onion, cut in half and sliced (about 1-1/2 – 2 cups)
2 ribs celery, sliced on the diagonal (about 1 cup)
1 clove garlic, minced
Mushrooms, sliced (about 1 cup)
½ - 1 c. fresh bean sprouts
¼ - ½ c. water chestnuts, sliced (optional)
1 c. veggie broth or ½ c. water/½ c. broth
Braggs Liquid Amino Acids
1 teaspoon. Xanthan gum (or more as needed)
Spray pan with PAM. Stir-fry onions and celery about 3-4 minutes until wilted.
Add mushrooms and garlic and stir fry about another minute. Add the liquid,
cover and cook about 3 more minutes. Mix Xanthan gum with a little liquid to
remove lumps, Add Bragg's Liquid Amino Acids and add to pot. Add the bean
sprouts and water chestnuts. Cook another minute or two until bean sprouts lose
the raw taste.
Check thickness of sauce and adjust if necessary – adding more to thicken, or
adding more liquid if too thick.
Also may need some salt
It’s good even without the crispy noodles.
On transition, you can add slivers of chicken – then it’s Faux Chicken Chow Mein!!!
Mitchie’s
Crunch-worthy Mind-blowing Veggie Crackers
The problem with working with many veggies is their moisture content, which is
why they don’t get “crisp.” Especially ones like eggplant that contain a lot of
water. So here is my solution to the problem, and a super treat
that you can take with you, use in dip, (yeah Janet, like crackers or potato
chips!) or just munch right down. The recipe is totally unique, and as far as I
know, has never been done before, and also solves some ongoing perplexing
problems such as making spices stick.
Find an eggplant that is long and thin rather than shaped like a light bulb.
Peel and slice the EP into thin, round slices (like a cucumber), less than ¼
inch if you can. I use a chef’s mandolin so it is easier to get uniform slices.
Take 6 sheets of paper towels, and lay 3 of them down on a cutting board type
surface. Distribute the EP slices completely covering the paper towels, leaving
about ½ inch between slices. Place the 3 remaining paper towels over the slices
like a paper towel sandwich. Take heavy rolling pin (or large heavy jar if you
don’t have a rolling pin) and press down hard and literally squeeze out the
moisture from the slices. You may have to turn them, or use a few more fresh
paper towels until they almost stop yielding fluid.
Now here is the coolest part! Remove the paper towels and sprinkle the slices
(which will now be very thin) with your favorite spices. I love Kosher Salt
and/or Adobo (your choice); you can use paprika, chili powder, almost anything.
Take the rolling pin and literally roll the spices into the slices!!!!
Now place the slices, spiced-side down, directly on the cutting board-type
surface and lightly sprinkle the backs and re-roll.
Place the slices on a perforated material such as a screen, a wire rack, a
baking tray with holes, etc, and bake them in a medium temp over (325 – 350)
until they are crisp. Don’t let them burn, just brown. EP CRISP CHIPS. THEY WILL
WOW YOU! Great to dip in salsas, guacamole, etc. etc. or eat ‘em plain!
You do NOT need Pam or sprays of any kind!!!!!!!!!THESE ARE SO DELICIOUS AND
CRUNCHY!!!!! It sounds much, much, harder to do than it is.
Cranberry Sauce (Leslie)
(Limit
to 2 servings of fruit per day)
Equal amounts of fresh cranberries and whole oranges sliced and de-pitted. Place
equal parts of each into a food processor, skin and all on the oranges and blend
until there are no large pieces. Place in a bowl and sweeten to taste. That's
it! Make at least a few days ahead so the sweetener gets into all the fruit. I
used bulk Xylitol last year and it worked great! It does take quite a bit of
sweetener. You could use Splenda, but you want something that's similar to
sugar.
Cucumber
Salad (Roopa)
You can use the Walden Farms marinara or some other seasoning, but at the side
so if you don’t like the taste you can always repair it with any other magic
from your kitchen
1 cup cucumber, peeled and diced
1 cup tomatoes, deseeded and cubed
1 cup spring onions, sliced
To be mixed into a dressing
½ green chili, finely chopped (if you like)
1 clove garlic, finely chopped
1 teaspoon Braggs Liquid Amino
a pinch sugar substitute
juice of ½ lemon
salt to taste
Combine all the ingredients in a bowl and toss the salad.
Serve immediately.
Note: You can make large quantities of this dressing and refrigerate it till
required.I often blend all the ingredients in a blender
Thai Green Curry Paste (Kim)
You can buy Thai Green Curry Paste in most major supermarkets and many specialty
markets, but why would you? Using fresh herbs and spices, roasting the cumin and
anise seeds, letting the smells waft through the house, is what makes a curry
special.
6 Serrano Chiles, seeded and chopped
3 Garlic cloves, chopped
2 tablespoon Fresh Ginger, chopped
2 Fresh Lemongrass stalks, chopped
3 Scallions, chopped
¼ cups lime juice
3 tablespoon Lime zest
½ cup fresh Cilantro (stems and leaves), chopped
1 teaspoon Ground Coriander
1 teaspoon Ground Cumin
½ teaspoon. Ground Anise
½ teaspoon Black Pepper
½ teaspoon Fine Ground Sea Salt
Note: Be sure to remove the hard outer layers of the lemongrass and only use
the lower, bulbous portion of the stalk. For best flavor, pan roast cumin,
coriander and anise seeds and grind in mortar or pestle. Place all ingredients
in a food processor and blend to a paste. Add more lime juice if needed for
paste consistency
Vegetable Curry Stew (Janet)
4 large
garlic cloves, minced
2 large onions, diced
3 tblsp. curry powder
1 piece of fresh ginger, about 1/2 the size of your thumb, peeled and minced
1 cauliflower broken into florets
About 20 string beans cut into 1/2 inch pieces
1 red & 1 green pepper, diced
1 medium sized zucchini, sliced
1 butternut squash, diced
1/4 cup chopped fresh cilantro (or 2 tblsp. if you use that kind in the tube
which is good)
1 large can diced tomatoes
2 cups veg. broth (I used some that I saved from the other day when I cooked
zucchini & onions)
Spray
huge frying pan (if you don't have a really huge one, use a soup pot) with Pam.
Put onion, garlic, and ginger in, cook, stirring for about 5 minutes. Add all
other ingredients. Bring to a boil and then turn down to simmer, stirring
occasionally, with cover on, for about 45 minutes to 1 hour. It looks beautiful
because of all the colors. It smells unbelievable, and it tastes fabulous.
Janet got the idea from a recipe she read a few weeks ago in a magazine in a
doctor's office. I think it would be great with "cauliflower rice." Janet
said: "I ladled it into a bowl, ate the veggies with a fork & drank the broth -
I'm hooked. Enjoy!!"
Eggplant
Lasagna (Janet)
2 large
eggplants, sliced about 1/2" thick the long way
2lb bag fresh raw spinach
package of fresh mushrooms, sliced
2 large white onions - cut the ends off, cut in 1/2 top to bottom, lay on side
and slice into
slices that will be half circles
Legal Vegetable Broth
28 oz
can crushed or petit diced tomatoes - be sure to read ingredients
oregano, basil, garlic, sweetener (optional)
There
are several parts: making the sauce, making the caramelized onions, making the
spinach/mushroom layer, baking the sliced eggplant, and the assembly. You can
make the sauce, spinach/mushrooms and caramelized onions the day before just so
you are not cooking for so many hours. You also must weigh all the veggies
before cooking. Add the weights together and add the 28 oz tomatoes too.
The
weight usually comes to about 6 -10 lbs. When Janet makes the entire 'lasagna"
she cuts it into 10 or 12 portions so each is 3/4 lb or whatever it comes to.
Spray
cookie sheets with PAM and lay eggplant
slices as close together as possible. Bake at 425 degrees for about 15 minutes,
turn and bake 10 minutes more. They should be slightly brown and soft. This
step should be done just before assembling.
Meanwhile spray a very large frying pan and put all the onions in. Keep cooking
and stirring often. Every time the pan gets dry add some veggie broth. They
should be golden brown and soft. This can be done the day before assembling and
refrigerated.
Spray
very large frying pan with PAM and add the mushrooms. Add a tablespoon or so of
vegetable broth and cover. Cook a few minutes, stirring, then add spinach and
add a couple of tablespoons of vegetable broth and cover. In a few minutes the
spinach will shrink all the way down. Stir altogether and put aside. This also
can be done the day before.
Put
tomatoes in a saucepan and bring to a simmer. Simmer at least 20 minutes then
add basil and oregano to taste. Janet usually adds a packet of sweetener at the
end but other people sweeten with grated carrots or they don't feel the need to
sweeten. Janet feel sweetener or carrots cut the acidity of the tomatoes but it
is totally your call. This sauce can be made a day or two ahead and
refrigerated until assembling.
To
assemble: Spray large Pyrex (or other) baking dish. Layer eggplant then
spinach/mushroom mixture, then onions, then sauce. Repeat. If there's enough
eggplant slices, lay on top and put a little sauce. Bake at 350 for 20-30
minutes. Let sit a bit before slicing. Janet usually puts the portions in
Tupperware containers, eat one, refrigerate one. and freeze the rest. It is a
lot of work but it makes so many portions and Janet says, ..."believe me it's
simply amazing!!!!!!"
Eggplant
Manicotti (SnowBunny) (without the cheese)
1 large
eggplant sliced long ways.
Soak eggplant in a little salt water
1 frozen bag cut leaf spinach
1/2 onion
2 cloves crushed garlic
1 large can diced tomatoes with garlic, onion, and oregano.
Sauté
spinach in PAM, onion, and crushed garlic until tender. Season to taste with
salt. Saute each slice of eggplant in a pan with PAM until almost translucent.
Set aside.
When slices are cooled, spread the cooked spinach on the slices and roll them up
and place in a baking dish. Pour the canned tomatoes over the top of the rolls
and cover.
Bake at 350 for about 30 minutes.
Basic Eggplant "Spaghetti” (Janet)
2 medium eggplant
salt
PAM
28 oz can pureed tomatoes
3 minced cloves garlic
oregano
1 packet sweetener (optional)
Roll of Bounty for draining
Peel eggplant, cut off ends. Weigh eggplant at this time. Slice thinly the
long way. Lay paper towels on counter, lay eggplant on top of them in one
layer. Salt all over, cover with more paper towels, and leave 15 minutes. Lay
more dry paper towels on another part of counter, turn slices over onto them,
salt other side, cover with more paper towels, pressing down to absorb liquid,
leave 15 minutes. Rinse all slices with cold water, pat thoroughly dry. Now
stack slices and cut with very sharp knife into long thin strands. Heat large
sauté pan and spray with Pam. Throw in minced garlic and cook, stirring, till
fragrant. Throw in eggplant 'spaghetti.’ Cook on high, stirring frequently.
Right now you are drying out the rest of the liquid and cooking the strands.
Cook like this for 5 minutes. Now pour in the tomato puree, lower heat and
stir. Add generous amount of oregano and sprinkle the sweetener and keep
stirring. Enjoy!!
Options:
(1) Use petit diced tomatoes instead of puree for a change
(2) Chinese Style: Follow directions above up till you have cooked the
'noodles' for 5 minutes. Then remove & keep warm. Spray pan with Pam again.
Stir fry onions cut into thin wedges, the minced garlic, a teaspoon of minced
ginger & a couple of sliced scallions. Then add about a cup of blanched
broccoli florets or green beans. Stir for a minute or two, add 1/4 cup veggie
broth or water & cover, leave 3-4 minutes, stirring occasionally. Then throw in
eggplant, stir, and add about 1/4 cup Braggs. Keep stirring till liquid is
evaporated. Enjoy!!
Note: All veggies must be weighed before cooking. Add that weight to the
tomato sauce amount. This amount of veggie broth and/or Braggs is a freebee
If your veggies weigh 3 lbs altogether, you can divide final dish into 6
containers & each would be 1/2 lb veggie allowance.
Butternut Squash Soup (Karen)
Cube a butternut squash, you can leave peel on.
In a large pot sprayed with Pam., sauté a sliced onion and some garlic.
Use some vegetable broth to keep from it sticking. When sautéed, add the
cubes of squash,
cover with water, cook for 45 minutes, till soft.
Let cool and puree in a blender or use a stick blender right in the pot.
Add a little salt and pepper to taste. Adobo would be good too.
Enjoy on a cold day. You can make a pot of this soup and freeze it.
Curried
Eggplant (Gilda)
If you
like curries, this is a great way to use Walden Farms Marinara:
1lb Chinese or Japanese eggplant – the long, thin ones – cut in bite size pieces
2 cloves garlic – minced
1 cup Walden Farms Marinara Sauce
2 teaspoons curry powder
1-1/2 teaspoon grated fresh ginger
Pinch ground cloves
1/4 teaspoon Kosher salt
1 packet Xylitol Plus (or Splenda or any other approved sweetener)
Spray a
skillet with some Pam. Put in the eggplant and sauté (Gilda laid it in with the
flat cut side down) and when the eggplant gets brown on the cooked side, throw
in the minced garlic; give it a stir and let it sauté for about another minute
or two. Add the curry powder, fresh ginger, cloves, salt and sweetener into the
marinara sauce, mix well and pour over the eggplant – toss to coat and cover and
cook on low heat for about 5 minutes….Can be served hot or cold – try it with
the cauliflower “rice.” It’s
even better the next day.
Habanera
Hot Sauce Recipe (Brianna)
3 Plum tomatoes
1 Fresh habanera chilies (1 to 3)
2 Garlic cloves unpeeled
1/4 cup Water
Juice of one orange
Juice of one grapefruit
Salt to taste
Freshly-ground black pepper to
taste
Lasagna
Mexicano (Jacquie)
Sauce
5 Romano
Tomatoes
3 Jalapenos (Cut the caps off)
3 cloves of garlic –chopped
2 tsp basil
2 tsp cumin
1 tsp salt
3 ripe plantains
½ eggplant cut into strips about 1.4 inch wide
1 sautéed onion
Avocado slice
Salsa
In a
large pot ½ full of water boil Romano Tomatoes and Jalapenos until the tomato
skin starts to crack (do NOT throw away water). Take the tomatoes out of water
and skin them. Place tomatoes and peppers in blender along with the chopped
garlic. Blend until smooth. Preheat oven to 400 degrees. Put tomato mixture
in smaller pot, add basil, cumin, salt and simmer on back burner of your
stovetop. Peel and cut the plantains into 1-inch pieces and boil in the tomato
water until very tender. Once they are cooked, use a fork to mash them. If
they are too dry add some of the tomato water. Flatten out the plantains on a
baking pan. Try to flatten to the edges of the pan in order to have a square
plantain cake. Bake in the oven on 400 degrees for 25 min. Sautee onion in a
spray of olive oil--again if this gets too dry add some of the tomato water.
When the plantains are finished baking, cut into pieces about the shape of a
bread pan. You should have three or four pieces. Pour a small amount of tomato
sauce in the bread pan, then a layer of plantain, sauce, then a layer of
eggplant, sauce, layer of plantain, sauce, Layer of onion, sauce, layer of
plantain, sauce. Lower oven temperature to 325 degrees and bake for 30 min.
Jacquie
said she didn’t eat it until two days later and it was awesome!
Ratatoulle (Mofash) Eggplant
(skin on) cut into small squares
1 zucchini (skin on) cut into small squares
4 plum tomatoes
1 Vidalia onion
V-8 low-sodium juice
Combine
and place in a 13 x 9 glass baking pan, topping with V-8 low-sodium juice. Bake
for 1 hour, 20 minutes at 375 degrees. The flavors meld wonderfully and this
dish may be enjoyed hot or cold.
Roasted Eggplant Garlic Soup (Pat)
1 large eggplant
1 whole head garlic
1 large red onion ( chopped )
1/2 tea thyme ( dried )
1/4 cup basil or 1/2 fresh chopped
1 can whole Italian tomatoes ( 28 oz )
2 cups veggie stock
2 cups water
salt & pepper
Preheat oven to 375. Slice
eggplant into 1/4 inch rounds. Sprinkle with salt and pepper. Cut off top of
garlic head. Sprinkle with salt and pepper and a spritz of pam. Wrap garlic in
foil leaving top exposed. Roast eggplant and foil wrapped garlic in a
PAM-sprayed pan for 20 minutes, remove eggplant and continue roasting garlic 20
more minutes. Chop eggplant into bite-size pieces.
In a large PAM-sprayed soup
pot, sauté onions and spices until soft. Squeeze garlic into pot, add tomatoes,
eggplant, stock and water. Bring to boil. Lower and simmer 20 minutes. Puree in
pot with Immersion blender or leave chunky. Your choice. Correct seasonings.
This makes enough for many 1 cup servings. Also freezes well for next 2 veggie
days.
Eggplant
variation (Phyllis)
Slice tomatoes into thin slices. Chop two onions and sauté in cooking spray and
a little water until they begin to caramelize. Peel and slice an eggplant
thinly. Soak for 30 minutes in salted water. Spray a loaf pan with PAM. Place
some onion on the bottom then a layer of eggplant two slices thick then
tomatoes. Repeat. (You could add a layer of sliced mushrooms if you like.)
Season with salt, pepper, and Oregano. Use garlic powder if you wish.
Bake at 350 for about 50 minutes.
Can be served warm or at room temp. It’s really wonderful.
Chilled Fennel Soup with Avocado and Cucumber
Approximately 2 servings
2 fennel bulbs, chopped (1 1/4 lb)
1/2 daikon or handful of radishes (1/4 lb), chopped
1 bay leaf
1 tsp ground coriander
1 cup vegetable stock
1/2 cucumber, diced
1 avocado, diced
juice of 1/2 lemon
Place the fennel in a stock pan with 1 tbsp water and sweat for two minutes
over medium high heat. Add the daikon/radishes, bay leaf, coriander and
stock and simmer until the fennel is very tender (20-25 min). Cool.
Puree this mixture in a blender. Chill in refrigerator.
Mix in the cucumber, avocado and lemon juice. You can also puree these
items in, but I like the texture of having the chunks in there. Serve.
Eggplant/Vegetable Stew (Dr Schwartz)
1 eggplant,
diced into 1-inch chunks
1 green bell pepper, cut into 1-inch squares
1 red bell pepper, cut into 1-inch squares
3 zucchini, sliced 1/2-inch thick
4 tomatoes, cut into 1-inch chunks
1 large onion, chopped
3 cloves garlic, minced
1/2 lemon
PAM
1 teaspoon dried thyme or 1 tablespoon freshly chopped
1/4 cup fresh basil, chopped or 1 tablespoon dried
2 bay leaves
1 teaspoon salt
1 teaspoon black pepper
Sauté onions in a small amount of PAM until they are translucent. Add garlic,
thyme, basil, salt, pepper, and bay leaves. Cook about two minutes. Add
tomatoes. Simmer uncovered for 30 minutes, stirring occasionally.
Add eggplant,
zucchini, red and green peppers. Simmer covered for about 15 minutes or until
the vegetables are tender, stirring occasionally but do not break up the
vegetables.
The dish can
be served immediately but is best if allowed to chill overnight so the
ingredients meld. It then can be served cold, at room temperature, or heated.
Tangy Eggplant Dip (Baba Gannouj) (Kim)
2 medium eggplants
2 garlic cloves, pressed
Juice of 1 lemon
2 tablespoons chopped fresh parsley (optional)
1/2 tsp salt
Black pepper to taste
Directions
Preheat oven to 300 F. Pierce eggplants with a fork and bake whole until
eggplant begins to deflate (about 40 minutes). Let cool, scoop out insides and
mash with a fork. Add remaining ingredients and mix well. or pulse in food
processor briefly.
This goes great with the eggplant chips, or carrot sticks.
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