Basic Muffin Recipe

Ingredients
1¾ cups whole wheat flour
1 Tbsp Simply Sweet or Stevia (optional)
2 tsp baking powder
¼ tsp sea salt
1 beaten egg or egg substitute
2 Tbsp cold pressed oil
¾ cup unsweetened soy milk

Instructions
In a mixing bowl, combine flour, sweetener, baking powder & ¼ tsp sea salt.
Make a well in the center.
In a separate bowl, combine egg, milk and oil. Add all at once to flour mixture. Stir just until moistened (batter should be a bit lumpy).
Lightly grease muffin tins.
Fill 2/3 full.
Bake at 400. 18 to 20 minutes.

Bran Flax Muffins

Ingredients
1½ cups Whole Wheat Pastry Flour
¾ cup Flaxseed Meal
¾ cup Oat Bran Cereal (Candida-Friendly)
1/3 cup Simply Sweet
2 tsp Baking Soda
1 tsp Baking Powder
½ tsp Salt
2 tsp Cinnamon
1½ cups finely shredded Carrots
½ cup chopped Nuts
¾ cup Unsweetened Soy Milk
2 beaten Eggs

Directions
1.powder, salt, and cinnamon in a large bowl.
2.Stir in carrots and nuts.
3.Mix together flour, Flaxseed Meal, oat bran, baking soda, baking Combine milk and beaten eggs.
4.Pour liquid ingredients into dry ingredients. Stir until ingredients are moistened. DO NOT OVER MIX.
5.Fill muffin cups ¾ full. Bake at 350°F for 15-20 minutes.

BREAKFAST MICROWAVE Porridge

Ingredients
3 TBSP organic jumbo oats
4 TBSP medium oatmeal with sprinkle of wheat germ
½ cup Soy milk (unsweetened)
2 or 3 drops of vanilla extract (check ingredients/alcohol free)
Sprinkle of ground sea salt

Preparation
Put jumbo oats in a microwaveable bowl.
Add oatmeal, wheat germ, and mix.
Grind in some sea salt to taste.
Add water, soy milk, and vanilla; mix well.
Cook in microwave for 2 ½ minutes on full power.
Stir well and cook another 60-90 seconds or until the porridge starts to rise up.
Stir and serve.

Breakfast Omelet

Ingredients
3 egg whites
¼ cup green pepper
¼ cup green onion, chopped
¼ cup chopped cilantro
1 TBSP chopped purple onion
1 tsp Salsa (made fresh)
1 TBSP butter
Sea salt & pepper to taste

Preparation
Break eggs and separate to use egg whites only.
Use a fork to whip the egg whites gently and set aside.
Preheat small pan and melt butter slowly on medium heat.
Add green pepper, onions, and cilantro. Sauté until tender.
Add egg whites and let set in pan.
Spoon the salsa on top of egg and onion mixture and continue to heat slowly.
Use a spatula to flip one side of egg mixture over and let it cook for about ½ minute longer or until eggs are set.
Serve on a plate garnished with fresh chives or parsley.
Use sea salt and pepper to taste and enjoy!

Brown Rice Burgers

Ingredients
1 egg white
1 cup cooked brown rice, short grain
¼ cup grated zucchini
¼ cup grated onion
1 tsp white bean flour
¼ tsp sea salt
1 pinch black pepper
1 pinch garlic granules
1 tsp parsley flakes

Preparation
1.Mix all ingredients together in a medium mixing bowl. For into 4 patties.
2.Heat nonstick skillet over medium heat and spray with nonstick spray.
3.Drop patties into skillet, cover and cook for approximately 2 minutes each side.
Rice burgers should be brown on both sides.

Nutritional Information Serving size: 1 burger (50g)
Calories: 100
Calories from fat: 5
Total Fat: 0.5g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium 150mg
Total Carbohydrate: 20g
Dietary Fiber: 1g
Sugars: 1g
Protein: 1g

Brown Rice Porridge

Ingredients
½ cup water
2 cups cooked brown rice
1 cup sunflower seeds
1 teaspoon cinnamon
Salt to taste
Maple syrup to taste
.

Preparation
1.Put all ingredients in a pot.
2.Cover and cook until warm

BUCKWHEAT Pasta Primavera

Ingredients
2 ½ cups chicken broth (Imagine) or freshly made
12 sun-dried tomatoes (not packed in oil, about 1 oz)
1 large carrot, peeled, cut into matchstick-size strips (about 1 ½ cups)
8 oz sugar snap peas, trimmed
2 TBSP (¼ stick) butter
1 large onion, sliced
1 yellow bell pepper, cut into strips
4 garlic cloves, minced
¼ cup plain yogurt
2 green onions, sliced
Buckwheat or other whole grain/whole wheat pasta

Preparation
Bring broth to simmer in heavy medium saucepan.
Add sun-dried tomatoes to broth; simmer until tender, about 4 minutes.
Using slotted spoon, transfer tomatoes to plate; cool.
Add carrot and peas to broth and cook until crisp-tender, about 3 minutes.
Using slotted spoon, transfer vegetables to another plate.
Boil broth remaining in saucepan until reduced to 1/3 cup, about 5 minutes. Reserve broth.
Slice tomatoes and set vegetables aside.
Melt butter in heavy large skillet over medium-high heat.
Add onion; sauté until tender and golden, about 8 minutes.
Add bell pepper and garlic; stir until bell pepper is tender, about 4 minutes.
Add carrot, sugar snap peas and tomatoes, reserved broth & cream and bring to boil.
Season with sea salt & pepper.
Meanwhile, cook pasta in large pot of boiling salted water until tender but still firm to bite, about 4 minutes. Drain.
Place pasta in large bowl.
Pour vegetables and sauce over pasta.
Garnish with green onions & serve.
4 Servings

Whole-Grain Chicken Noodle Soup

Ingredients
2 tablespoons olive oil
2cups sliced celery
2 cups chopped sweet onion
4 skinless, boneless chicken breasts, roasted or grilled (Or skinless meat from 1 rotisserie chicken)
2 tablespoons minced garlic
Black pepper to taste
3 cups boiled and drained whole-wheat pasta Or brown rice pasta 8
cups chicken broth 1 ½ tablespoons chopped fresh herbs blended (Such as parsley, sage, and oregano)

Preparation
1.Add olive oil to large non-stick sauce pan and heat over medium-high heat. Add celery, and onion and sauté until vegetables are lightly browned. (About 5 minutes.)
2.Stir in shredded chicken, garlic, and black pepper, and toss to blend well.
3.Add the pasta, chicken broth, and fresh herbs and bring to a gentle boil. Reduce heat to simmer, cover pot and let simmer about 10-15 minutes.
Yield Makes 8 Servings

CJ’s Whole Grain Oat Bran Waffles

Ingredients
1 Cup oat bran mix
1 Cup water
½ tsp sea salt
1 whole egg or substitute
1 tsp safflower oil

Preparation
Mix all ingredients well and pour onto a hot waffle iron or Belgium waffle iron that has been lightly oiled.
Bake until golden brown.
Serve with real maple syrup and perhaps 2 scrambled egg whites or whole eggs.

CREAM OF SPINACH SOUP

Ingredients
This cream of spinach soup is a surprisingly light and fresh alternative to traditionally heavy cream of spinach soups.

4 white rose or red potatoes, peeled and cubed
1 large leek, chopped
2 large cloves garlic, chopped
1tsp. dried basil or 1 T. fresh chopped basil
2 tsp sea salt
4 cups water
10 oz fresh spinach or one 10oz package of frozen chopped spinach
2T. Butter or expeller pressed safflower oil

Preparation
Place the potatoes, leek and garlic in a 3-quart saucepan with the basil, 1 tsp salt, and water.
Cover; bring to boil, and then reduce to simmer.
Cook for about 20-30 minutes, or until potatoes are soft enough to mash.
While the potatoes are cooking, thoroughly wash the spinach, leaf by leaf, so no sand or dirt remains.
Chop finely.
If you are using frozen spinach, defrost it and squeeze the water out.
Melt the butter or heat the oil in a frying pan.
Add the spinach.
Sprinkle with 1 teaspoonful salt.
Sauté until the spinach is just cooked and still bright green.
Remove from the heat and set aside.
When potatoes are cooked, cool to a manageable temperature.
Then puree the potato mixture in a blender or a hand blender that can puree foods in the cooking pot.
Add the spinach mixture.
Heat through and serve.

Cream Cheese Dressing
(Great on Potato Salad)

Ingredients
1 8oz brick of cream cheese
½ cup plain yogurt
Dill to taste
Garlic powder to taste
Pepper to taste
Onion Powder to taste

Preparation
Mix all ingredients in blender until smooth

CUCUMBER SPREAD

Preparation
Peel and seed 4-8 cucumbers and 1 onion
Puree in food processor
Drain well
Whip 3 lbs cream cheese
Fold in cucumbers, salt, pepper & 2 TBSP dill

Dip/Cocktail Sauce/Dressing

Ingredients
16oz Cream cheese
¼ cup Spaghetti sauce
1 1/8 cup Water
1 T Dried Chives
1 T Dry Mustard
1T Lemon Juice
1T Garlic Powder
1T Sea Salt

Preparation
Mix the cream cheese, spaghetti sauce and water until smooth.
Add the remaining ingredients and mix well.
Let stand for ½ hour for full flavor
Makes approximately 4 cups

Fennel-Pepper Spaghetti

Ingredients
~salt to taste
~1-pound whole wheat spaghetti
~1/4 cup extra virgin olive oil
~3 cloves garlic, finely chopped or grated
~2 tsp fennel seeds
~1 red onion, quartered then sliced
~1 red bell pepper, quartered lengthwise, seeded and sliced
~1 green bell pepper, quartered lengthwise, seeded and sliced
~1 Poblano pepper, quartered lengthwise, seeded and sliced
~1 cup chicken stock
~1 jar tomato sauce or 3 cups crushed tomatoes
~ground black pepper to taste
~chopped basil
~chopped parsley

Preparation
Place a large pot of water over high heat to boil pasta. When water reaches a boil, add some salt and drop in the pasta.
Cook to al dente according to package directions and drain. Return to pot and reserve.
While pasta is cooking, place a large skillet over medium-high heat with 1/4 cup extra virgin olive oil.
Add garlic and fennel seeds to the pan and cut the veggies.
Add veggies to the pan and cook until tender, 6-7 minutes.
Add stock and tomatoes.
Bring sauce to a bubble until slightly thickened, about 5 minutes; season with salt and pepper.
Stir in basil and parsley.
~Makes 8 servings.

FISH SHISH-KABOBS

Ingredients
4-6 oz swordfish cut about an inch thick
2-3 cherry tomatoes, green pepper chunks, small whole onions
Per kabob

Preparation
Make a marinade using juice of 1-2 lemons, 2T cold pressed oil and 2T soy sauce.
Marinate all ingredients for 30 minutes.
Alternate fish and veggies on skewers and broil turning several times for 10-12 minutes.
Serve over wild rice.

Fish Tacos with Cabbage Slaw

Yield: 4 servings (serving size: 2 tacos and about 1 cup cabbage mixture).

Ingredients
4 cups very thinly sliced red or green cabbage
1 cup chopped plum tomatoes
1/3 cup thinly sliced green onions
1/4 cup chopped fresh cilantro
2 Tbs fresh lime juice
5 tsp. extra virgin olive oil, divided
1/2 tsp. salt, divided
1 pound white fish, tilapia or orange roughy
1 tsp. chili powder
8 (6 inch) whole wheat tortillas

Preparation
Combine first 4 ingredients in a large bowl.
Add juice, 1 tablespoon oil, and 1/4 teaspoon salt; toss well to combine.
Heat remaining 2 teaspoons oil in a large nonstick skillet over medium-high heat.
Sprinkle fish evenly with chili powder and remaining 1/4 teaspoon salt.
Add fish to pan, cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.
Remove from heat and cut fish into bite-sized pieces.
Warm tortillas according to package directions.
Spoon about 1/4 cup cabbage mixture down the center of each tortilla.
Divide fish evenly among tortillas, fold in half.
Serve tacos with remaining cabbage mixture.

FLOUR TORTILLAS

Ingredients
2 cups flour (whole wheat, spelt, brown rice – your choice)
1 cup water
¼ cup cold pressed olive oil
½ tsp sea salt
Any other seasonings of choice

Preparation
Form ingredients into large ball and knead until smooth on a pastry board covered with the flour.
Pull off 2-inch ball and roll out flat into round tortilla shape.
Bake on pizza grill or large frying pan until both sides are bubbly and brown.
Serve with avocado, tomatoes, shredded chicken etc.
Enjoy

Garlic Salad Dressing

Ingredients
1 cup olive oil
The juice of 1 lemon
1 tablespoon tamari
2 cloves garlic, minced or pressed
½ tablespoon dill

Preparation
1.Combine all ingredients and stir.

Italian Dressing

Ingredients
¼ cup cold pressed oil
¼ cup lemon juice
¼ cup lime juice
½ tsp dry mustard
½ tsp oregano
½ tsp paprika
½ tsp dried onion bits
¼ tsp rosemary
¼ tsp thyme
¼ tsp garlic powder

Preparation
Blend all ingredients and chill before serving.

Italian Vegetable Casserole

Ingredients
1 c. celery (finely chopped)
1 c. onion (finely chopped)
1 T. olive oil
1 tsp. sea salt
1 tsp. basil
3 c. spinach (chopped)
1 c. carrot (finely chopped)
2 cloves garlic (minced)
3 c. tomatoes (chopped)
1-½ tsp. oregano
½ tsp. thyme
8oz. Pkg whole grain pasta (steamed)

Preparation
Lightly sauté (medium heat, don’t fry) celery, carrot, onion, and garlic in olive oil.
Add tomatoes and seasonings…continue to warm for 5-10 minutes.
Lightly steam spinach (drain if needed).
Add to casserole dish with noodles and sauce.
Bake at 350 degrees for 20 minutes.

(This casserole freezes well. If frozen, bake for 45-50 minutes.)

Kale Stir-fry

Ingredients
I onion, thinly sliced
3 cloves garlic, minced
Olive oil
3 large pieces of kale, chopped
2 carrots cut like matchsticks
Water, 2 tablespoons
Tamari, 2-3 tablespoons
Salt
Pepper

Preparation
1.Sauté the onions, some of the garlic, and olive oil in a frying pan on a medium flame for 5 minutes.
2.Add carrots.
3.Stir all ingredients.
4.Add kale, remaining garlic, water, salt, pepper, and tamari.
5.Cover with a lid.
6.After 5-8 minutes, check to see if kale is wilted and dark green.
7.After cooked, add to rice or serve as a side dish.

LEMONGRASS CHICKEN KEBABS

Ingredients
Marinade:
1/2 cup lemon juice
¾ cup olive oil
2 T dried lemongrass
2 tsp sea salt
6 cloves fresh garlic, pressed
Freshly ground pepper, to taste

Kebab Pieces:
4 large boneless, skinless chicken breasts
4 fresh green, red or yellow peppers
4 red onions
Skewers (if using wooden skewers, cover exposed ends with foil so they don’t burn)

Preparation
In a large bowl combine lemon juice, olive oil, lemongrass, sea salt, pepper and garlic.
Cut chicken breasts in half, and then cut into 8 pieces.
Stir the chicken pieces in marinade.
Coat thoroughly.
Cover and refrigerate.
Let chicken soak in marinade, refrigerated, for 1 ½ to 2 hours.
While chicken is marinating, cut up peppers and onions into chunks.
Once chicken has marinated, alternate chicken pieces onto skewers with vegetables, using about 5 to 6 chicken pieces per skewer.
Grill the kebabs over a medium-hot grill for about 3 to 4 minutes.
Turn them and grill for another 3 to 4 minutes, until fully cooked.
Serve over brown rice and enjoy!

NEW POTATOES with basil

Ingredients
1 ½ pounds small red-skinned potatoes (about ½ inches in diameter)
2 TBSP butter
4 TBSP finely chopped fresh basil
2 large shallots, minced
2 large garlic cloves, minced

Preparation
Pierce potatoes in several places with fork.
Melt butter in heavy large skillet over medium heat.
Add potatoes and season with sea salt and pepper.
Cover and cook until potatoes are almost tender, shaking skillet occasionally, about 25 minutes.
Add 2 TBSP basil, shallots and garlic.
Reduce heat to medium-low; cover and cook until potatoes are golden brown and very tender, shaking skillet occasionally, about 10 minutes longer.
Season with sea salt & pepper.
Transfer to bowl.
Sprinkle with remaining 2 TBSP basil.

PANCAKES

Ingredients
1 ½ to 2 cups water or unsweetened Soy, Rice or Almond Milk
2 eggs
2 TBSP cold pressed or expeller pressed oil
½ tsp sea salt
2 cups whole-wheat flour
2 TBSP baking powder

Preparation
Beat eggs, water or milk and oil. Blend.
In a separate bowl blend dry ingredients together.
Cook on hot griddle, sprayed with cooking spray or oiled.
Makes about 2 dozen 4-inch pancakes.

If you are past day 11 on your Candida program you may use 100% pure U.S. Grade A or B maple syrup on your pancakes.

Pasta Salad

Pasta salad makes a great addition to any summer luncheon. And with our gardens in full bloom this is a great way to take advantage of fresh veggies. Allow a few hours to cool the salad before serving to let the full flavor of the herbs come through. This recipe makes about 4 quarts of salad, enough for a hungry family and guests. If you have fewer mouths to feed, cut the recipe in half.

Ingredients
20 oz of whole grain pasta
Small amount of expeller pressed safflower oil (or other expeller pressed oil of your choice)
1 tsp. sea salt
2T. Fresh basil
1tsp.-dried basil
1 tsp. dried oregano
4 medium tomatoes
½ c. expeller pressed safflower oil (or other expeller pressed oil of your choice)
Raw fresh vegetables, such as green beans, broccoli, zucchini

Preparation
Cook the pasta according to package directions.
Drain, then place in a large serving bowl and mix with a small amount of oil to prevent sticking.
Refrigerate.
When the noodles are cold, add the rest of the oil.
Mix.
Chop the fresh basil and add it to the salad, along with the dried basil, oregano and salt.
Mix.
Chop the tomatoes and other fresh vegetables in small pieces.
Mix them into the pasta well.
Chill thoroughly before serving.
Enjoy!

Pumpkin Muffins

Ingredients
2 eggs, beaten
1/2 cup M'lis Simply Sweet
1 cup canned pumpkin
1/2 cup olive oil
1/4 cup water
1 2/3 cup whole grain flour
1 teaspoon baking soda
3/4 teaspoon salt
1/2 teaspoon baking powder
1/2 teaspoon ground cloves
1/2 teaspoon nutmeg
1/2 teaspoon cinnamon
1/2 cup nuts, chopped (optional)

Instructions
1. Preheat oven to 350º F.
2. Combine eggs, Simply Sweet, pumpkin, oil, and water in a medium-sized mixing bowl.
3. Stir together flour, baking soda, salt, baking powder, and spices in a separate bowl.
4. Add dry ingredients to wet, and stir to blend.
5. Place batter 3/4 to top of non-stick or lightly oiled muffin tins. You may also use cupcake cups.
6. Bake 20 minutes or until toothpick inserted into the middle of a muffin comes out clean. Remove from pan right away.

Makes 9 muffins.

PUMPKIN PIE WITH NUT CRUST

Crust

Ingredients
1 cup almond or pecan pieces (frozen)
2 T melted butter
2 T M'lis Sweet or Stevia

Instructions
Take pecans out of the freezer and measure them into a food processor (you can use a blender, but be careful not to blend them down too small). Pulse the processor until the largest pieces are as big as lentils or split peas.
2. Add the butter and the Sweet. Blend until it's mixed evenly and then quickly
3. Dump it into a pie pan, and push with your fingers to cover the bottom and sides. It should be the right consistency to mold the crust to the pie pan evenly.

Filling

Ingredients
1 15 oz can of pumpkin
2 eggs
2/3 cup unsweetened soymilk
⅓ cup cream substitute* see recipe
1 C M'lis Sweet or Stevia
2 tsp cinnamon
1 scant tsp nutmeg
¼ tsp ground ginger
A pinch of cloves
¼ tsp sea salt
*Cream Substitute Recipe
1/2 block of silken tofu (extra firm) and 1/2 cup of plain soymilk.
Blend in blender (do not use mixer) until thick and creamy and there are no more lumps.
Measure out 1/3 cup for pie filling.

Instructions
1) Preheat oven to 425 F. (important)
2) Dump all the ingredients into a food processor or blender and whirl to blend.
3) Pour into the crust.
4) Put the pie in the oven and immediately turn the oven down to 375 F. In 15 minutes, turn the oven down to 300 F. (This cooks the crust, so it isn't soggy, but then allows the custard to bake more slowly.) Bake until almost set in the middle, about 30 to 40 minutes more. If it starts to crack a bit around the edges, it's probably done.

Prep Time: 10 minutes Cook Time: 50 minutes

PUMPKIN SURPRISE MUFFINS

Ingredients
2 cups brown rice flour
3 T of Simply Sweet
3 tsp baking powder
1 tsp ground cinnamon
¼ tsp salt (optional)
¼ tsp ground nutmeg
¼ tsp ground ginger
2 eggs
1 cup canned pumpkin

½ cup unsweetened yogurt 6 T butter, melted
1 package (3 ounces) cream cheese, cut into 12 cubes
¼ cup sliced almonds or pecans

Instructions
In a bowl, combine the flour, Simply Sweet, baking powder, cinnamon, salt, nutmeg and ginger. In another bowl, beat the eggs, pumpkin, yogurt and butter. Stir in the dry ingredients just until moistened. Fill greased or paper-lined muffin cups half full.
Place a cream cheese cube in each. Top with remaining batter. Sprinkle with almonds or pecans. Bake at 400 for 20-25 minutes or until a toothpick comes out clean. Cool for 5 minutes before removing from a pan to wire rack.

Yield: 1 dozen

Refreshing Quinoa Tabouleh

Ingredients
1 cup quinoa, thoroughly washed and drained in fine mesh strainer
1 cup water
Sea salt
Chopped cucumber
Minced red onion
Chopped fresh scallion
Chopped fresh mint
Dressing
Juice of several lemons
Extra virgin olive oil
Sea salt

Instructions
Bring washed and drained quinoa to a boil with water and salt.
Cover and reduce flame to lowest point. Cook for 20 minutes until water is absorbed.
Spread cooked quinoa on large platter to cool.
Meanwhile, make lemon vinaigrette by combining lemon juice, olive oil, and salt to taste (essentially, 2 part juice to 1 part oil).
Combine all ingredients.

serves 4

RICE MEATBALLS

Ingredients
1 lb ground turkey
½ cup cooked brown rice
½ cup green pepper
½ cup chopped onion
1 t pepper
1 6-oz can tomato paste
¾ cup water
1 egg

Instructions
Combine the ground turkey, rice, green pepper, onion, egg & pepper. Mix to blend. Shape into eight meatballs. Place in baking dish. Bake at 375 degrees for 30 minutes. Drain off any excess fat. Combine the tomato paste and water and pour over meatballs and bake for another 45 minutes.

MEXICAN CHICKEN SALAD

Ingredients
2 cups torn lettuce
1 cup kidney beans
1 cup cooked chicken breast
3 sliced black olives
2 green onions, sliced
tomato wedges

EASY BARBECUE CHICKEN

Ingredients
3 lbs chicken skinned
1/3 cup lemon juice
¼ cup maple syrup
1 T onion powder
1 T garlic powder
½ t dry mustard
1 6oz can tomato paste

Instructions
Brown chicken under broiler for 20 minutes. Mix ingredients for sauce and pour over chicken. Bake uncovered for 1½ hours at 325 degrees.

Rye Crackers

Ingredients
½ cup Brown Rice flour
½ cup Dark Rye Flour
½ tsp Sea Salt
1 Tbsp M'lis Simply Sweet
1 tsp baking powder
2 tsp caraway seeds
4 Tbsp butter
3 Tbsp unsweetened soymilk

Instructions
Mix dry ingredients and seed.
Work in butter until fine.
Stir in soymilk.
Form into a ball and roll out to 1/8 to 1/16 inch between wax paper.
Cut into desired shapes.
Prick with fork and transfer to ungreased cookie sheet.
Bake 400 degrees for 5 to 6 minutes until browned on edges.

SAVORY BROWN RICE

Ingredients
2 leeks, chopped
3 T. Expeller pressed safflower oil
2 medium zucchini, sliced
2 cloves garlic, chopped
4 T. chopped fresh parsley
1and ½ c. raw brown rice
1 tsp. sea salt
2 tsp. dried dill
4 and ½ cups of water

Instructions
In a 3-quart kettle, sauté the leeks in the oil until soft. Add the zucchini and garlic and cook until both are soft. Add the parsley. Add the rice. Add salt, dill and water. BRING TO A BOIL. Reduce heat and simmer for 50 minutes, or until rice is soft and fluffy.

SLOW-COOKED TURKEY POT

Ingredients
¼ cup water
1 large onion, sliced
3-4 carrots, sliced
2 stalks of celery, sliced
¼ cup minced parsley
1 ½ lbs turkey breast
Herbs & spices to taste

Instructions
Put water in bottom of slow cooker. Add veggies and half the parsley. Add herbs & spices. Stir and remove half the veggies. Arrange turkey pieces on top of veggies. Scatter the reserve veggies and remaining parsley on top of meat and cook on low for 8 hours.

Slow Cooker Lemon Garlic Chicken

Ingredients
1 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon black pepper
2 pounds skinless, boneless chicken breast halves
1 tablespoon cold pressed olive oil
1/4 cup water
3 tablespoons fresh lemon juice
2 teaspoons minced garlic
1 teaspoon chopped fresh parsley

Instructions
In a small bowl, mix oregano, salt, and black pepper together, then sprinkle the mixture evenly over the chicken pieces.
Add oil to a large, nonstick skillet and start heating over medium heat. When hot, add chicken pieces and brown on both sides (about 3 minutes per side).
Place chicken pieces in slow cooker. Add water, lemon juice, and garlic to the skillet, and bring the mixture to a gentle boil. Pour the lemon juice over the chicken in the slow cooker and cover with lid.
Cook on HIGH for 3 hours or LOW for about 6 hours. Sprinkle the parsley on top of the chicken about 15-30 minutes before the end of the cooking time.
Serve with cooked pasta or steamed brown rice

Yield: 6 servings

POWER MINESTRONE

Ingredients
5 cups chicken broth (Homemade or Organic in carton)
3 carrots, diced
3 large outer celery stalks, sliced at a diagonal
1 onion, chopped
3 to 4 cloves garlic, minced or pressed
1 tsp dried basil, crushed
½ tsp dried oregano, crushed
¼ tsp pepper
15 oz red kidney beans
15 oz can stewed tomatoes (without sugar)
2 cups zucchini pieces (zucchini halved lengthwise and sliced)
½ cup whole wheat pasta

Instructions
1. In a large saucepan, combine broth, carrot, celery, onion, garlic, basil, oregano, and pepper. Bring to a boil; reduce heat. Cover; simmer for 15 minutes.
2. Stir in beans, tomatoes, zucchini, and pasta. Return to boiling; cover and reduce heat to simmer. Cook 10 minutes more or until vegetables are tender.

Yield: 5 Servings

SPAGHETTI SQUASH ITALIANO

Ingredients
Spaghetti squash is a great alternative to pasta, low calorie and filling. This dish has a pizza-like taste, like making the spaghetti and sauce all in one. Start cooking at least 1-½ hours before you plan to serve.
1 large or 2 medium-sized spaghetti squash; 3 medium zucchini; 1 red bell pepper; 3 cloves garlic; 1-½ tsp. dried oregano; 1-½ tsp. dried basil; sea salt to taste; expeller pressed safflower oil for sautéing

Instructions
Cut the squash in half, preferably lengthwise. Scoop out seeds and clean out the obviously stringy pulp (the edible part of the squash is less stringy). Cook the squash:
STOVETOP DIRECTIONS: place open side down into 2” water, cover and boil until inside is soft.
OVEN DIRECTIONS: place open side down on a greased cookie sheet. Bake at 350F for about 45 minutes.
CONTINUE: scoop out the fleshy part of the squash from the shell. This will resemble spaghetti. Slice the zucchini, chop the peppers and garlic. Sauté the vegetables and garlic in a small amount of oil. Mix all ingredients with the spaghetti squash. Check seasonings, heat through (if necessary) and serve hot.

SPANISH brown rice

Ingredients
1 cup brown rice
1 TSBP olive oil
½ cup salsa (vinegar & sugar free)*
2 ¼ cups water
Pinch of salt & pepper

Instructions
Cover and simmer on low until water is absorbed; about 1 hour.
SERVE HOT or MAKE IN ADVANCE TO SERVE ANYTIME

*make your own salsa

Spicy salsa

Ingredients
3 large tomatoes
1 large onion
2 jalapeno peppers
3 cloves of garlic (chopped fine)
Add pinch of sea salt and pepper
1 small fresh lime

Instructions
Chop and mix ingredients in order; one at a time.
Serve with many good foods

Spinach Rice Bake

Ingredients
2 cups chicken or vegetable broth
1 cup uncooked brown rice
1 onion chopped
1 red pepper chopped
1 10 oz. package chopped spinach (thawed and squeezed dry)
4 oz cottage cheese
1 cup rice or soy milk
3 egg whites slightly beaten
2 large chicken breasts cubed (optional)

Instructions
1. In medium saucepan over high heat, bring broth to a boil, sir in rice, reduce heat to medium/low, cover and let simmer for 35 minutes or until rice is done (fluffy).
2. Preheat oven to 375 degrees and coat 2 ½ Qt baking dish with cooking spray.
3. Coat large saucepan with cooking spray; add peppers, chicken and onions stirring for 5 minutes or until chicken is almost done. Remove from heat and stir in spinach, cottage cheese and cooked rice. Spoon into casserole dish.
4. In medium bowl, mix egg whites and milk. Pour evenly over the mixture.
5. Cover with foil and bake for 35 minutes or until set and bubbling on the edges.

STIR FRIED SHRIMP

Ingredients
16 raw jumbo shrimp
2 T cold pressed oil
2 cups snow peas
3 T sesame seeds
1 1/3 cups brown rice, cooked & hot
1 T soy sauce

Instructions
Heat large skillet for a few minutes and then pour 1 T oil. Wait several minutes for it to heat. Add the peas and stir fry for 5 minutes or until bright green in color. Remove and keep covered. Add remaining oil & heat. Add the shrimp and stir fry for about 7 minutes or until pinkish-orange. Return peas to pan and add the sesame seeds & soy sauce. Toss lightly and serve over rice.

Summer Salad

Ingredients
1 head lettuce
2 radishes, sliced
2 carrots, grated on cheese grater
2 stalks of celery, chopped
1 cup sprouts
1 cucumber, chopped
½ beet, grated
2 scallions, sliced
1 cup sunflower seeds

Instructions
Mix all ingredients in a bowl and serve.

SWEET POTATO AND LENTIL STUFFING

Ingredients
½ cup wild rice, rinsed (no white rice in mixture)
1 cup water
1 large leek, finely chopped
2 garlic cloves, crushed
½ cup brown lentils
½ cup red lentils
2 cups vegetable broth or organic no sugar chicken broth (in carton)
3 medium sweet potatoes, diced
2 tsp ground cumin
2 tsp ground cilantro (ground parsley)
4 TBSP fresh parsley, finely chopped
2 TBSP olive oil

Instructions
1. Preheat oven to 400 F. 2. In a medium saucepan, add the brown & red lentils and stock and bring to a boil. Reduce heat and simmer 20-25 minutes, until lentils are cooked through, stirring occasionally. Add in the sweet potatoes in the last 5 minutes.
3. In another medium saucepan, add wild rice and 1 cup water and bring to a boil. Reduce heat and simmer for 30-35 minutes, until rice is fork tender.
4. Heat oil in a saucepan over medium heat, and add leeks. Cook for 2-3 minutes until soft. Add garlic, cumin and ground cilantro. Cook for 1 minute or until fragrant.
5. In a large bowl, combine rice, lentils and saucepan mixture. Mix well.
6. Place in a baking pan and coat with vegetable spray. Bake at 400 for 30-40 minutes until lightly browned.

Sweet Roasted Vegetables

Ingredients
1 sweet potato
2 red potatoes
2 onions
½ squash (butternut, buttercup, Hubbard, or acorn)
Olive oil

Instructions
1. Preheat the oven to 375 degrees.
2. Cut all vegetables like matchsticks, and then cut into squares. Slice onions into large pieces.
3. Pour olive oil on vegetables and spread on vegetables with hands.
4. Sprinkle sea salt on vegetables.
5. Bake for 45 minutes.

Quick Meal Tips: Make enough so that you have leftovers for tomorrow. Add it to rice to make a delicious meal

SWORDFISH with garlic and lemon

Ingredients
½ cup extra-virgin olive oil (cold pressed)
¼ cup fresh lemon juice
2 TBSP hot water
6 TBSP chopped fresh parsley
2 large garlic cloves, finely chopped
1 TBSP fresh oregano
6 6-oz swordfish fillets, each about 1 inch thick

Instructions
Prepare barbecue (medium-high heat) or preheat broiler. Whisk oil in top of double boiler over simmering water until heated through. Gradually whisk in lemon juice, then 2 TBSP hot water. Add parsley, garlic & oregano and cook sauce 5 minutes to blend flavors, whisking frequently. Season sauce to taste with sea salt and pepper. Remove sauce from over simmering water.
Lightly brush swordfish on both sides with sauce. Season fish with sea salt and pepper. Grill or broil until just cooked through, about 5 minutes per side. Transfer fish to platter. Spoon remaining sauce over fish and serve immediately.

6 Servings

Taco Style Lentils & Rice

Ingredients
3/4 cup dry lentils
3/4 cup dry brown rice
4 cups vegetable broth
2 teaspoons chili powder
1/2 teaspoon cumin
1 teaspoon onion powder 1/4 teaspoon garlic powder
2 tablespoons olive oil

Instructions
In a 2-quart saucepan bring the vegetable broth to a boil. As it is heating, add the oil, lentils, rice, chili powder, cumin, onion powder, and garlic powder. Bring the whole thing to a nice fat boil. Reduce the heat to low. Place a lid on the lentils and allow the mixture to simmer for about 45 to 50 minutes. The liquid should be mostly absorbed. Serve as a side dish or add grilled chicken as a main dish.
* If you are having a busy day and don't have time to cook this on the stove, it can cook in the crock pot on low for about 6 to 8 hours or high for 3 hours instead.

Number of Servings: 6

Three Bean Soup

Ingredients
1 Qt fresh chopped tomatoes
3 cups water
1 teaspoon chili powder
15 oz kidney beans
15 oz black eyed peas
15 oz garbanzo beans
1 cup carrots, chopped
1 onion medium, chopped
1 ½ tsp garlic, chopped
1 can (6 oz) tomato paste
½ teaspoon pepper
½ teaspoon cumin, ground
1 teaspoon oregano
1 teaspoon dried oregano, dried
1 teaspoon basil, dried
1 cup zucchini or celery, chopped

Instructions
1. Combine first 11 ingredients. 2. Reduce heat and simmer, cover for 10 minutes. 3. Stir in Vegetables and simmer covered for 10 more minutes

Yield 12 servings

Tomato Dressing

Ingredients
¼ cup cold pressed oil
1 large peeled & cut tomato
3-4 T fresh lemon juice
½ tsp garlic powder
1 red bell pepper, peeled & cut
3-12 fresh basil leaves
½ tsp dried onion bits

Instructions
Blend all ingredients and chill before serving

TOMATO GARLIC DRESSING

Ingredients
This dressing has a creamy consistency and is very tasty.
1 large or 2 small tomatoes
1 large or 2 small cloves garlic
1-½ tsp. dried oregano
½ tsp. sea salt
1/3 cup expeller pressed safflower oil
2T. Plain unsweetened yogurt

Instructions
Chop the tomato into chunks. Peel the garlic and microwave for 1 minute on high. Place the oil in a blender and add the oregano and salt. Blend on high for a short time, until blended. Add the garlic. Then gradually add the chunks of tomato. Add the Yogurt. Continue blending until the mixture is completely smooth. Serve immediately or chilled. If chilled, mix well before serving. If you have any extra, keep in the refrigerator for up to a day, or freeze.

Tomato Sauce:

Ingredients
2 Leaves fresh basil
¼ cup loosely packed parsley leaves (about ¼ oz)
1 small onion; peeled and cut into 8 pieces
1 Tbsp cold pressed olive oil
3 medium ripe tomatoes cored and quartered
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper

Instructions
Process the fresh basil and parsley until finely chopped. Add the onion and chop. Transfer into a saucepan with the oil and cook, stirring for 2 minutes.
Process the tomatoes until coarsely chopped and add to saucepan. Brink to a boil; reduce heat and cook partially covered for 20 minutes, stirring occasionally.
Process both mixtures together. Strain the sauce, add salt, pepper and cook uncovered for 10 minutes more or until thick.

Makes 1 ½ cups

Tuscan Vegetable Soup

Ingredients
1 tablespoon olive oil
1 ½ cups finely chopped onion (about 1 large)
1 ½ teaspoons dried thyme (2 tablespoons of Chopped fresh thyme can be used)
3 teaspoons minced garlic
4 cups coarsely chopped green cabbage
14.5 oz Italian style tomatoes
2 cups sliced celery
2 cups diced (½ inch pieces) carrot
8 cups chicken or vegetable broth
3 cups diced (½ inch pieces) potato
½ cup chopped fresh basil
3 cups half-slices of zucchini
15 oz red or white kidney beans, rinsed And drained

Instructions
1. Heat olive oil in large, non-stick saucepan over medium heat. Add the onion, thyme, and garlic, and sauté 3-5 minutes.
2. Stir in the cabbage pieces, the canned tomatoes, celery, and carrots and sauté 8-10 minutes. Stir in the broth, potatoes, fresh basil, zucchini, and kidney beans and bring back to a boil. Reduce heat to simmer, cover saucepan, and let simmer about and hour.

12 small bowls of soup Or 6 larger bowls

VEGETABLE LASAGNA

Ingredients
1 cup jarred (unsweetened) marinara sauce, preferably spicy
1 cup coarsely chopped seeded plum tomatoes
1 medium zucchini, thinly sliced
¼ cup chopped fresh basil leaves
1 cup cottage cheese
3 whole wheat lasagna noodles

Instructions
Preheat oven to 450.
Simmer sauce, tomatoes, zucchini and basil in heavy medium saucepan over medium heat until zucchini is tender, stirring occasionally, about 8 minutes.
Mix cottage cheese in bowl to blend; season with sea salt and pepper.
Cook lasagna noodles in pot of boiling water until tender but still firm to bite; drain.
Cut noodles in half crosswise, making 6 pieces.
Set aside 2 TBSP vegetable sauce for topping.
Place 2 noodle pieces in buttered 8x8x2-inch glass baking dish, spacing apart.
Spread ¼ of vegetable mixture, then ¼ of cottage cheese over each.
Repeat layering of noodle pieces, vegetable mixture and cottage cheese.
Top each with another noodle piece with reserved sauce.
Bake lasagna uncovered until heated through, about 10 minutes. Serve hot!

2 SERVINGS

Whole-grain Sweet-potato Pancakes

Ingredients
Filled with whole-grain goodness and rich in vitamin A, these easy-to-make pancakes -- served with a sprinkling of cinnamon or drizzle of maple syrup -- can be served for breakfast, lunch or even dinner. Use fresh-cooked, mashed sweet potatoes. Leftover pancakes can be individually wrapped and placed in a zippered plastic bag in the freezer. Simply heat in the microwave for a quick, healthy meal or snack.

3/4 cup whole-wheat flour
2 tablespoons Simply Sweet or Stevia (optional)
3 1/2 teaspoons baking powder
3/4 teaspoon sea salt
1 1/2 teaspoons ground cinnamon
1/4 teaspoon nutmeg
1 1/4 cups mashed sweet potatoes
1 1/2 cups unsweetened soy or nut milk
2 large eggs
3 tablespoons cold pressed oil

Instructions
1. Whisk dry ingredients together in a large bowl.
2. In a separate bowl, mix remainder of ingredients. Add to dry ingredients and stir just until all ingredients are moistened.
3. Preheat griddle or skillet and coat with a small amount of oil or cooking spray.
4. Drop batter by heaping 1/3 cup portions onto hot surface and cook until bubbles form. Turn pancakes over and cook until dark golden brown and cooked throughout.
5. Serve immediately.

Makes 12 pancakes (12 servings, 1 pancake per serving)

Whole Wheat Rotini with Basil and Snap Peas

Ingredients
1 package (13 1/4-ounce) whole-grain rotini pasta
1 bag (8-ounce) string less snap peas
1 1/2 tablespoons olive oil
1 garlic clove, chopped
1 small lemon
1/2 cup (loosely packed) fresh basil leaves, thinly sliced
salt and pepper to taste

Instructions
Heat large covered sauce pan of water on high to boiling. Add pasta and cook as label directs, adding snap peas when 3 minutes of cooking time remain. Meanwhile, in 10-inch nonstick skillet, heat oil on medium until hot. Add garlic and cook until tender and browned. From lemon, grate 1 teaspoon; peel and squeeze 2 tablespoons juice.
Reserve 1/2 cup pasta cooking water; drain pasta and snap peas. In large serving bowl, toss pasta and snap peas with cooking water, lemon peel and juice and basil. Season with salt and pepper to taste preference.

Number of Servings: 4

YOGURT DILL DRESSING

Ingredients
1/2 C. YOGURT
1/2 tsp DRIED DILL
2 tsp FINELY CHOPPED ONION
1/4 tsp SEA SALT

Instructions
COMBINE ALL INGREDIENTS AND REFRIGERATE SEVERAL HOURS BEFORE SERVING. MAKES 1/2 CUP.

HOMEMADE MAYONNAISE

Ingredients
1 RAW EGG
DASH CAYENNE PEPPER
1 tsp. MAPLE SYRUP
1 1/4 C. OLIVE OR SESAME OIL
1 tsp. SEA SALT
2 Tbsp LEMON JUICE
1/2 tsp HOMEMADE PREPARED HORSERADISH

Instructions
IN A BLENDER COMBINE EGG, MAPLE SYRUP, SEA SALT, HORSERADISH, CAYENNE PEPPER AND 1/4C OIL AND BLEND UNTIL THOROUGHLY MIXED. CONTINUE BLENDING ON HIGH SPEED AND SLOWLY ADD 1/2 C. OIL, FEW DROPS AT A TIME UNTIL MIXTURE IS THICK. ADD 2 Tbsp. LEMON JUICE AND BLEND. GRADUALLY ADD THE REMAINING 1/2 C OIL AND CONTINUE BLENDING UNTIL THICK. KEEP REFRIGERATED.

MAKES 2 CUPS.

STUFFED TOMATO SALAD

Ingredients
4 MEDIUM TOMATOES, WASHED, CORED AND CUT IN 6 WEDGES ABOUT 3/4”
FILLING:
1 C. COTTAGE CHEESE
1/4 tsp. PARSLEY
2 Tbsp FINELY CHOPPED GR. PEPPER
DASH OF GARLIC POWDER
1 Tbsp FINELY CHOPPED ONION
DASH OF CAYENNE PEPPER

Instructions
FILL CENTER OF TOMATOES WITH THE FILLING

Zucchini Bread

Ingredients
1½ cups whole grain flour
1 tsp ground cinnamon
½ tsp baking soda
¼ tsp sea salt
¼ tsp baking powder
¼ tsp ground nutmeg
2 to 3 Tbsp M'lis Simply Sweet
1 cup finely shredded unpeeled zucchini
½ cup cold pressed oil
1 egg
¼ tsp finely shredded lemon peel
½ cup chopped walnuts (optional)

Instructions
In a mixing bowl combine flour, cinnamon, baking soda, salt, baking powder and nutmeg. In another mixing bowl combine Simply Sweet, shredded zucchini, cooking oil, egg and lemon peel; mix well. Add flour mixture; stir just till combined. Stir in chopped walnuts.
Pour batter into a greased 8x4x2 inch loaf pan. Bake in a 350-degree oven for 55 to 60 minutes or until a toothpick inserted near center comes out clean. Cool for 10 minutes on a wire rack.
Remove bread from the pan; cool thoroughly on a wire rack. Wrap and store overnight before slicing.