FAT BURNING VEGETABLES ARE: Sweet potatoes, carrots, onions, potatoes, garlic, leek, radish, tomato, red bell peppers, avocado, beet, cucumber, zucchini, mushroom, broccoli, globe artichoke, asparagus, kale, cabbage, water cress, spinach, eggplant, Belgian endive, lettuce, nettle, sorrel, celery, fennel.
1. LEEK- This onion relative is both antioxident and a potent cleanser. Leeks are rich in nutrients and renowned for their infection and disease-fighting properties. They’re also responsible for boosting the immune and nervous systems. In addition, leeks reduce water retention and bloating.
Nutrients: Vitamins C, E, K, beta-carotene, biotin, folate, calcium, iron, magnesium, phosphorous, potassium, zinc; fiber.
LEEK AND CARROT SOUP
1 large potato, scrubbed and chopped
4 cups chopped carrots
3 cups sliced leeks
1 Tbsp. olive oil
5 cups vegetable bouillon broth
Salt and ground pepper
Heat the oil in a large pan and cook the potato, carrots and leeks, stirring constantly for 2 minutes. Add the vegetable bouillon broth and bring to a boil. Simmer, covered, 15 minutes. Add seasoning to taste and blend in a food processor. Reheat and serve.
2. MUSHROOMS– There’s much ado about mushrooms. For starters, this slow-release energy food thins the blood, improves circulation and boosts fat-burning abilities. Mushrooms release a slow stream of energy into the body without causing spikes in blood sugar. A diverse food that comes in a variety of flavors, mushrooms are a good source of zinc.
Nutrients: Vitamins B3, B5, folate; calcium, iron, zinc.
Grilled Portobello Mushroom Wraps
This recipe serves: 4
Preparation time: 15 minutes
Cooking time: 15 minutes
Ingredients
For the grilled portobellos:
1 1/2 tablespoons olive oil
1 1/2 cloves garlic, finely chopped
1 1/2 teaspoons freshly chopped basil
salt to taste
freshly ground black pepper
2 portobello mushrooms
For the wraps:
1/2 cup cream cheese, low-fat whipped, or goat cheese
4 large flour tortillas
4 slices roasted red bell pepper, from a jar
Cooking Instructions
For the grilled portobellos:
1. Preheat the grill.
2. Mix the olive oil, garlic, salt, pepper and 1/2 teaspoon of the basil together. Remove the stems from the mushrooms and brush both sides of the caps with the olive oil mixture. Set aside.
3. Grill the mushrooms until they are soft in the center, about 3 to 4 minutes on each side. Slice each cap on the diagonal into 1" strips, and let cool.
For the wraps:
1. Mix the cheese, the remaining 1/2 teaspoon of basil, salt and pepper together. Set aside.
2. Lay the tortillas out and spread 2 tablespoons of the cream cheese mixture on each of them. Place one slice of roasted red pepper on each tortilla and divide the mushroom strips between the tortillas. Tightly roll each tortilla into a cylinder, ending with the seam side down.
(The wraps can be stored in the refrigerator for up to 3 days).
3. Cut the wraps in half on the diagonal and serve.
MUSHROOM AND SNOW PEA SOUP
2 Tbsp. whole wheat or buckwheat flour
5 cups water
1 garlic clove, crushed
1 tsp. dried thyme
1 Tbsp. olive oil
2 cups sliced mushrooms
6 ounces snow peas, sliced
1 cup chopped parsley
2 Tbsp. vegetable bouillon
In a pan, make a smooth paste of water and flour. Add the garlic and thyme, then heat slowly, adding the water and olive oil gradually and stirring constantly. Add the remaining ingredients and bring to a boil. Cover and simmer 20 minutes, then blend in a food processor until smooth. Reheat and serve.
Simply Grilled Portobello Mushro0ms
This recipe serves: 4
Preparation time: 10 minutes
Cooking time: 10 minutes
Ingredients
1 1/2 tablespoons olive oil
1 1/2 cloves garlic finely chopped
1 teaspoon chopped fresh basil
salt to taste
freshly ground black pepper
4 Portobello mushrooms
Cooking Instructions
1. Preheat the grill.
2. Mix the olive oil, garlic, salt and pepper together. Remove the stems from the mushrooms and brush both sides of the caps with the olive oil mixture. Set aside.
3. Grill the mushrooms until they are soft in the center, about 3 to 4 minutes on each side.
4. Transfer to a cutting board and slice into 1 inch strips.
MUSHROOM BARLEY SOUP
This recipe serves: 6
Preparation time: 15 minutes
Cooking time: 40 minutes
Ingredients
1/2 tablespoon olive oil
1/3 cup finely chopped carrots
1/3 cup finely chopped celery
1 large onion, chopped
salt to taste
freshly ground black pepper
1 bay leaf
1/4 teaspoon dried thyme
1/2 cup pearl barley
6 cups low-sodium mushroom broth or vegetable broth
2 pounds mushrooms, sliced
1/4 cup chopped parsley
Cooking Instructions
1. Heat the olive oil in a saucepan over low-medium heat. Add the carrots, celery and onion, season lightly with salt and pepper, and cook for 10 minutes.
2. Add the bay leaf, thyme, barley and stock and bring to a boil quickly over high heat.
3. Lower the heat and simmer until the barley is completely tender, about 30 to 40 minutes.
4. Add the mushrooms and simmer until tender, about 5 to 7 minutes.
5. Remove the bay leaf and adjust the salt and pepper. Serve the soup in bowls and garnish with parsley.
GOLDEN MUSHROOM SOUP
2 onions, chopped
1 pound mushrooms, sliced
1 tablespoon paprika
1 1/2 teaspoons dill
1/4 teaspoon black pepper
3 tablespoons soy sauce
1 cup water or vegetable stock
1 tablespoon olive oil
2 tablespoons unbleached flour
2 cups soy or rice milk
2 tablespoons lemon juice
Heat 1/2 cup of water in a large pot and add the onions. Cook over high heat, stirring often, until the onions are soft and all the water has evaporated, about 5 minutes. Add another 1/4 cup of water, stir to loosen any bits of onion stuck to the pan, and continue cooking until most of the water has evaporated and the onions begin to brown, about 3 minutes.
Add the mushrooms and spices. Slightly lower the heat, cover, and cook 5 minutes, stirring frequently.
Add the soy sauce and water or vegetable stock. Cover and simmer about 10 minutes.
In a separate pan, mix the olive oil and flour to form a thick paste. Cook, stirring constantly, for 1 minute, then whisk in the vegan milk and cook over medium heat, stirring frequently, until steamy and slightly thickened.
Add the vegan milk mixture to the soup. Stir in the lemon juice just before serving.
Arugula Mushroom Salad
This recipe serves: 4
Preparation time: 15 minutes
Ingredients
1 clove garlic, peeled
1/4 teaspoon salt
1 tablespoon fresh lemon juice
1/2 cup Roasted Garlic Vinaigrette or low-fat salad dressing
1 tablespoon chopped, fresh parsley
1/4 teaspoon freshly ground black pepper
3 cups arugula leaves, washed and dried
2 cups sliced mushrooms
1 cup cherry tomatoes
Cooking Instructions
1. Coarsely chop the garlic. Sprinkle with salt and use the flat of a knife blade to mash the garlic to a paste; transfer to a large salad bowl. Whisk in the lemon juice, Roasted Garlic Vinaigrette and parsley. Season with pepper.
2. Add the arugula, mushrooms and tomatoes. Toss to coat with the dressing.
3. LETTUCE- Highly diuretic, lettuce is an excellent choice for those suffering from water retention and bloating. Lettuce is well known as a diet food, but it has much more than that, Rich in antioxidant Vitamin C and beta-carotene, lettuce encourages good health while you lose weight and, combined with silicon also found in the vegetable, supports bone and connective tissue.
Nutrients-Vitamins B, C, beta-carotene, folate; copper, iron, magnesium, phosphorus, potassium, zinc; silicon
CHILLED LETTUCE AND AVOCADO SOUP
1 1/4 low- fat yogurt
1 ripe avocado, peeled and pitted
juice of 1 lemon
1 crisp lettuce
2 tbsp. chives
salt and ground black pepper
In a food processor, blend together the yogurt, avocado, and lemon juice and gradually add water until the mixture has the consistancy of milk. Add the lettuce and chives and process until smooth. Season to taste and serve chilled.
4. CUCUMBERS-MADE UP OF 96% Water, cucumbers are wonderfully cleansing and beneficial to dieters. With its high water content, cucumber is a good cleanser for the whole system, facilitating the digestive process, and an excellent diuretic and a mild laxative. It also helps flush out both kidneys and bladder, helping prevent water retention as well as dissolving the uric acid that can cause bladder infections and cystitis. Cucumber is very versatile, Use it as a crudite, in salads, sandwiches, and in vegetable juices.
Nutrients- Vitamin C, beta-carotene, folat; calcium, iron, potassium, silica, zinc
CUCUMBER AND YOGURT CHEESE
7 oz. low-fat cream cheese
1/4 cup low-fat yogurt
1/4 tsp. lemon juice
1/4 tsp. olive oil
1 garlic clove, crushed
salt and ground black pepper
14 oz. cucumbers, diced
Place the cheese, yogurt, lemon juice, olive oil, garlic and seasoning in a bowl and whip together into a smooth cream. Add the cucumber and serve in a glass dish as a dip for vegetable crudites.
5. Eggplant-- Are low in calories depending on how you cook them, try baking them instead of frying them and you will have a low-fat meal. Eggplant should be avoided by anyone suffering from osteoarthritis as they may increase inflamation.
Nutrients--Beta-carotene, folate; iron, phosphorus; fiber
Grilled Eggplant Roll-Ups Stuffed with Goat Cheese Re
This recipe serves: 4
Preparation time: 20 minutes
Cooking time: 20 minutes
Ingredients
2 cups spinach leaves washed
salt to taste
freshly ground black pepper
8 slices eggplant, sliced lengthwise about 1/4" thick
1/4 cup goat cheese
1 tablespoon chopped parsley
8 strips roasted red bell peppers, cut 1/4" wide
For the sauce:
1 tablespoon olive oil
1 tablespoon chopped shallots
1/4 cup fresh, chopped tomatoes
1/4 cup balsamic vinegar
Cooking Instructions
1. Preheat the grill to medium and the oven to 350°F.
2. Heat 1 teaspoon of the olive oil in a skillet. Add the spinach and a pinch each of salt and pepper and toss in the pan for about 1 minute. Remove from the pan and let cool.
3. Brush the eggplant slices with olive oil and season with salt and pepper. Grill for 1 to 2 minutes on each side, taking care not to overcook.
4. Mix the goat cheese and parsley together. Season with salt and pepper. Shape the cheese into 8 cork-sized pieces.
5. To assemble: On the top of each slice of eggplant, place a strip of pepper, a few leaves of spinach, and a "cork" of cheese. Begin with the wide end of the eggplant and roll toward the narrow end. Place on a lightly oiled cookie sheet, seam side down.
6. Warm the roll-ups in the oven until thoroughly heated, about 8 to 10 minutes, longer if they have been refrigerated. While the roll-ups are warming, make the sauce.
For the sauce:
1. Heat the olive oil in a small skillet over low heat. Add the shallots and cook until soft and translucent, about 2 minutes. Add the balsamic vinegar. Add the tomatoes and toss for 1 minute. Bring to a boil. Remove from the heat.
2. Place 2 roll-ups on each plate. Spoon sauce over the top and serve.
EGGPLANT PATE
2 eggplant
1 garlic clove, crushed
2 tsp. lemon juice
2 tsp. olive oil
salt and pepper
2 tbsp. chopped flat-leaf parsley
Prick the eggplant skin several times, cut in two and bake (flesh side down) on a lightly greased baking sheet 30 minutes in a preheated oven at 375 f. Discard the skin and blend in a food processor with the remaining ingredients. Serve as a dip or on rye bread.
Sautéed Eggplant Recipe
This recipe serves: 4
Preparation time: 10 minutes
Cooking time: 10 minutes
Ingredients
2 teaspoons olive oil
1 large eggplant, cut into 1-inch cubes
salt to taste
freshly ground black pepper
Cooking Instructions
1. Heat the olive oil in a 10" skillet over medium-high heat.
2. Add the eggplant cubes, salt and pepper and toss with the olive oil until the eggplant becomes fork tender, about 5-8 minutes. Remove from the skillet and serve.
6. SPINACH--A natural laxative, spinach aids in liver function, neutralizing the toxins present in our bodies. The B vitamins found in spinach strengthen the immune system, fighting off infection, and boost energy levels to fight long term fatigue and stress. Its high potassium content regulates blood-fat levels.
Nutrients--Vitamins B2, B3, B6, C, K, beta-carotene, folate; calcium, iron, magnesium, potassium, zinc; fiber.
Sauteed Spinach with Sour Cream, Horseradish and mustard recipe
Preparation time: 5 minutes
Cooking time: 5 minutes
Ingredients
2 tablespoons low-fat sour cream
1 tablespoon freshly grated horseradish
1 tablespoon Dijon mustard
1 tablespoon olive oil
1 teaspoon crushed garlic
1 pound spinach, washed
salt to taste
freshly ground black pepper
Cooking Instructions
1. In a small bowl, combine the sour cream, horseradish and mustard. Set aside.
2. Heat the olive oil in a 10" skillet over medium-low heat.
3. Add the garlic and cook for 1 minute.
4. Add the spinach, salt and pepper and toss with the olive oil mixture until the spinach just begins to wilt. Remove from the heat and gently toss with the sour cream mixture before serving.
SPINACH SOUP
1 tbsp. olive oil
3 1/4 lb. spinach, washed
6 celery stalks, sliced
2 heaping tbsp. vegetable bouillon
1 heaping tbsp. fresh herbs (tarragon, thyme)
1 tsp. grated nutmeg
4 tbsp. low-fat bio-yogurt
Heat the oil in a large pan and saute the spinach until just tender. Barely cover with water and add remaining ingredients, except for the yogurt. Simmer 10 minutes. Transfer to food processor and blend until smooth. Serve with a spoonful of yogurt.
Vegetarian Burgers
This recipe serves: 6
Preparation time: 15 minutes
Cooking time: 20 minutes
Ingredients
5 cloves garlic, minced
1/2 cup minced onions
2 tablespoons balsamic vinegar
1 29-oz can cooked drained pinto beans
2 egg whites
1/2 cup chopped fresh spinach
3/4 cup oat bran
2 tablespoons seasoned rice vinegar
2 tablespoons fresh basil (or ¾ teaspoon Italian seasoning)
Cooking Instructions
1. Sauté the garlic and onions in a large nonstick skillet.
2. Add the garlic-onion mixture to a large bowl.
3. Slowly mix in the remaining ingredients. Mash until smooth.
4. Form 6 patties and sauté for 10 minutes over low heat.
Spinach and Mushroom Lasagna Recipe
This recipe serves: 8
Preparation time: 25 minutes
Cooking time: 35 minutes
Ingredients
1 pound lasagna noodles
4 teaspoons olive oil
4 cloves garlic, minced
1 pound mushrooms, sliced
salt to taste
freshly ground black pepper
1/4 teaspoon dried oregano
4 bunches fresh spinach, washed and stemmed
2 cups low-fat ricotta cheese
pinch of nutmeg
2 cups basic tomato sauce, homemade, jarred or canned
1 cup shredded low-fat mozzarella cheese
1/2 cup breadcrumbs
Cooking Instructions
1. Bring a large pot of well salted water to a boil and prepare a large bowl of ice water. Add the lasagna noodles to the boiling water and cook until they are just al dente. Drain and plunge the noodles into the ice water to cool them quickly. Drain again and lay the noodles out on paper towels.
2. Heat 2 teaspoons of olive oil in a nonstick pan over medium-high heat. Add the mushrooms, season with salt, pepper and oregano and cook for two minutes. Add half of the garlic and cook until the mushrooms are browned on the edges. Set the mushrooms aside in a strainer to allow the excess liquid to drain.
3. Wipe the inside of the pan with a paper towel and heat the remaining olive oil in it over medium-high heat. Add the garlic, salt and pepper and cook for 30 seconds. (It's easier to distribute the salt and pepper in the oil before adding the spinach). Add the spinach (with the water that clings to it) and cook until it is just wilted. Set the spinach in a strainer to allow the excess liquid to drain.
4. Preheat the oven to 325°F.
5. In a medium bowl, season the ricotta cheese with salt, pepper and nutmeg.
6. Cover the bottom of a large baking dish that is at least 2 inches deep with a thin coat of tomato sauce. Line the dish with a single layer of lasagna noodles. Spread 1/3 of the ricotta mixture over the noodles and sprinkle with some of the mozzarella cheese. Spread all of the mushrooms over the cheese and sprinkle with a few tablespoons of breadcrumbs. Repeat with another layer of noodles, cheeses, the spinach mixture and breadcrumbs. Continue with another layer of noodles, the remaining ricotta, a sprinkling of mozzarella and the remaining tomato sauce. Finish with a final layer of noodles sprinkled with the remaining mozzarella and breadcrumbs.
7. Cover with foil and bake for 35 minutes. Remove the foil and continue to bake until the top is golden brown, about 5 minutes more. Let stand for at least 15 minutes before cutting into squares and serving.
MANDARIN SPINACH SALAD
5 ounces washed spinach leaves
2 10-ounce cans mandarin oranges
2 tablespoons sesame oil
2 teaspoons soy sauce
1/2 cup sunflower seeds, pine nuts, or crushed almonds
Mix all of the ingredients in a large bowl and serve immediately.
Spinach and Goat Cheese Bruschetta
This recipe serves: 12
Preparation time: 15 minutes
Cooking time: 5 minutes
Ingredients
1 cup spinach leaves, washed
1 tablespoon dried currants
1 tablespoon pinenuts, toasted
1 tablespoon chopped shallots
4 tablespoons goat cheese, 2 ounces
12 slices good quality, crusty bread
1 clove garlic, peeled
1 tablespoon olive oil
Kosher salt to taste
Cooking Instructions
1. Preheat the grill or broiler if you do not plan to use a toaster.
2. Mix the spinach, currants, pinenuts, shallots and goat cheese together in a food processor fitted with the blade attachment.
3. Toast the bread slices on both sides on a hot grill, in the broiler, or in a toaster.
4. Lightly rub one side of each piece of toast with the garlic clove, drizzle with olive oil and sprinkle with salt.
5. Top with a spoonful of the spinach mixture.
Spinach and Feta Quiche with a Potato Crust
This recipe serves: 6
Preparation time: 20 minutes
Cooking time: 45 minutes
Ingredients
3/4 cup chopped frozen spinach
2 Idaho potatoes
3/4 cup egg substitute
1 1/2 cup skim milk
1/4 teaspoon ground nutmeg
salt to taste
freshly ground black pepper
3/4 cup chopped artichoke hearts
1/2 cup feta cheese
1 teaspoon olive oil
Cooking Instructions
1. Preheat the oven to 325ºF.
2. Place the spinach in a fine mesh strainer and drain off as much liquid as possible. Set aside.
3. In a medium mixing bowl, whisk the egg substitute, milk, nutmeg, salt and pepper together. Set aside.
4. Heat the olive oil in a large, ovenproof, nonstick skillet over medium heat. Arrange the potato slices in overlapping concentric circles on the bottom and sides of the pan. Fill in any holes with slices of potato and sprinkle with salt and pepper. Cook, without turning the potatoes, until they begin to turn golden brown on the edges, about 8 to 10 minutes. Remove from heat.
5. Spread the drained spinach over the potatoes in the pan. Sprinkle the artichokes and feta cheese over the spinach. Carefully pour the egg mixture over the vegetables and cheese.
6. Bake for 45 minutes or until a paring knife inserted in the center comes out clean. Remove from oven and allow to stand for at least 10 minutes before slicing.
Spinach Sauté with Garlic and Parmesan Cheese
This recipe serves: 4
Preparation time: 5 minutes
Cooking time: 5 minutes
Ingredients
1 teaspoon olive oil
1 teaspoon crushed garlic
4 cups spinach leaves, washed
salt to taste
freshly ground black pepper
1 tablespoon grated Parmesan cheese
Cooking Instructions
1. Heat the olive oil in a 10" skillet over medium-low heat.
2. Add the garlic and cook for 1 minute.
3. Add the spinach, salt and pepper and toss with the olive oil and garlic until the spinach just begins to wilt. Remove from the skillet, sprinkle with Parmesan cheese and serve.
7. CARROTS-One of the best system cleansers, and bursting with nutrients, carrots are the perfect detox food. Carrots regulate imbalances within your body. They have a particularly powerful cleansing effect on your liver-your most important detoxing organ-which in turn helps your whole system work more efficiently. Best if eaten raw.
Nutrients-Vitamin C, beta- carotene, folate; iron, magnesium, potassium, zinc; fiber
CLEANSING CARROT SOUP
1 medium potato
4 cups chopped carrots
2 garlic cloves, crushed
1 cup fresh parsley
1 tsp. sage
1 tsp. thyme
1 tbsp. vegetable bouillon
1/4 tsp. cayenne pepper
Scrub and chop the potato. Mix with the carrots in a pan. Add the garlic and 5 cups of water and bring to a boil. Add the herbs, bouillon, and cayenne and simmer 25 minutes. Transfer to a food processor and blend until smooth. reheat and serve.
CARROT MUFFINS
1 cup whole-wheat flour
1 cup oat bran
1 tablespoon cornstarch
1 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon all-spice
1/2 teaspoon cinnamon
2/3 cup grated carrots
1/3 cup maple syrup
1 cup water
1/4 cup canola oil
Preheat the oven to 375oF.
In a large mixing bowl, combine all of the dry ingredients (flour through cinnamon) and the grated carrots. Add all of the wet ingredients, maple syrup through oil. Mix well.
Pour the batter into a lightly oiled muffin pan and bake for 25 to 30 minutes, or until an inserted toothpick comes out clean.
8. SWEET POTATOES--Sweet potatoes have a much lower GI and GL than white potatoes. High in fiber, sweet potatoes help promote good digestion. They contain the three main antioxidant vitamins: beta-carotene ( which is converted by the body to vitamin A) and C and E.
They are also very energizing, especially when eaten with protein, and they help to eliminate water retention, too.
Nutrients--Vitamins B6, C, E, beta carotene, folate; calcium, iron, magnesium, phosphorus, potassium; fiber
ROAST SWEET POTATOES
4 sweet potatoes, scrubed and cubed
2 tbsp. olive oil
salt and ground black pepper
Place the sweet potatoes on a baking sheet, baste with olive oil and season. Cook covered, 1 hour in a preheated oven at 350 f. Remove from oven and serve
Sweet Potato Purée with Caramelized Apples Recipe
This recipe serves: 8
Preparation time: 25 minutes
Cooking time: 1 hour 5 minutes
Ingredients
8 large sweet potatoes, scrubbed
2 tablespoons butter
1/2 cup low fat milk
salt and pepper, to taste
4 Granny Smith apples
1/2 cup brown sugar
1/4 teaspoon ground cinnamon
Cooking Instructions
1. Heat the oven to 350°F. Pierce the sweet potatoes with the tip of a knife. Place them on a baking sheet and bake until tender when pierced with a knife, about 35 to 40 minutes.
2. Remove the potatoes from the oven and split open with a knife. When cool enough to handle, scoop out the flesh with a spoon and transfer it to a processor. Process the potato flesh with a tablespoon of the butter, milk and salt and pepper to taste.
3. Meanwhile, peel, core and slice the apples into 1/4-inch slices. Heat the remaining tablespoon of butter in a large skillet over medium heat. Add the brown sugar. Stir and cook until the sugar has melted, about 3 minutes. Add the cinnamon and apple slices. Cook until slightly softened and coated with the caramel, about 3 to 4 minutes.
4. Transfer the potato purée into a shallow baking dish and smooth the top with a spatula. Arrange the apple slices over the purée in an overlapping pattern. Transfer the purée to the oven and bake until thoroughly heated, about 10 minutes. Serve hot.
SWEET POTATO SOUFFLE'
This recipe serves: 10
Preparation time: 15 minutes
Cooking time: 45 minutes
Ingredients
4 large sweet potatoes
4 tablespoons butter
1/2 cup skim milk
1/2 cup dry sherry
1/2 cup brown sugar
1/2 cup frozen orange juice from concentrate
1 teaspoon nutmeg
1 teaspoon cloves
1 teaspoon cinnamon
1 pinch salt
4 large egg whites
2 tablespoons sugar
2 oranges cut in thin slices
Cooking Instructions
1. Preheat oven to 350°F.
2. In a large pot, cover the sweet potatoes with water and bring to a boil. Boil until tender.
3. Drain and peel the potatoes and place in a large mixing bowl. Mash well.
4. Add the butter, milk, sherry, brown sugar, orange juice, nutmeg, cloves, cinnamon and salt. Beat well with a mixer.
5. Spoon mixture into a buttered, ovenproof gratin dish.
6. Bake until the potatoes are hot, about 25 minutes.
7. While the soufflé is cooking, make the meringue. In a clean bowl, whip egg whites until almost stiff. Gradually add the sugar and continue to beat until soft peaks form.
8. During the last five minutes of cooking the soufflé, top with the meringue mixture.
9. Return to oven and remove when the meringue is lightly browned. Garnish with the sliced oranges.
9. TOMATOES--Made up of 90% of water, Although they are actually fruit, most people think of tomatoes as a vegetable, noted for its success in weight loss and heart health, partly because they are rich in salicylates, naturally occurring compounds that are associated with lower risk of heart disease, and fortifying the immune system against aging and infections. Tomatoes cleanse and soothe the liver, paticulary useful in the prevention of prostate cancer. Tomatoes should be avoided by anyone who suffers from osteoarthritis, and in some cases by people who have asthma or bronchitis.
Nutrients--Vitamins C, E, biotin, beta-carotene, folate; calcium, chlorine, magnesium, potassium, sodium, zinc
FIERY TOMATO SAUCE
1 tsp. olive oil
2 garlic cloves, crushed
1 chili pepper, deseeded and chopped
6 cups chopped peeled tomatoes
pinch of salt, to taste
Heat the olive oil in a skillet and lightly cook the garlic and chili, then gradually add the tomatoes and cook over a medium heat 10 minutes. Add salt and yogurt to make a creamy sauce, serve with whole grain pasta.
Cherry Tomato Salad with Roasted Garlic Vinaigrette
This recipe serves: 6
Preparation time: 10 minutes
Cooking time: 30 minutes
Ingredients
1 bulb garlic
splash of olive oil
2 tablespoons Dijon mustard
2 tablespoons red wine vinegar
salt to taste
freshly ground black pepper
2 tablespoons extra virgin olive oil
4 tablespoons chicken stock
1 tablespoon finely chopped shallots
1 teaspoon freshly chopped tarragon
2 pints fresh cherry tomatoes, rinsed
Cooking Instructions
1. Preheat the oven to 350°F.
2. Slice off the top of the garlic bulb, just enough to barely expose the garlic inside each clove. Place the bulb in an ovenproof dish and drizzle with olive oil. Place the dish, uncovered, in the oven and cook the garlic until it is golden brown and soft, about 15 to 20 minutes. Let cool.
3. When the roasted garlic is cool enough to handle, squeeze the pulp from 6 of the cloves and mash with a mortar and pestle, or with a fork.
4. Put the garlic in a food processor and add the mustard, vinegar, salt and pepper and puree.
5. Slowly add the olive oil and stock through the feed tube, and puree until the vinaigrette is creamy.
6. Add the shallots and tarragon. Adjust the salt and pepper to taste.
7. Gently toss the tomatoes in the vinagar.
White Pizza with Tomatoes, Onions and Garlic
This recipe serves: 4
Preparation time: 30 minutes
Cooking time: 15 minutes
Ingredients
For the pizza dough:
3/4 cup warm water
1 tablespoon milk
4 teaspoons active dry yeast
2 cups all-purpose flour
1/2 teaspoon olive oil, plus extra
For the topping:
2 tablespoons olive oil
4 cloves garlic, chopped
1 cup fresh diced tomatoes, or use canned drained tomatoes
4 ounces grated mozzarella cheese
1 small yellow onion, sliced thinly into rings
1 teaspoon dried oregano or chopped, fresh herbs
salt to taste
freshly ground black pepper
Roasted Garlic Vinaigrette (optional)
Cooking Instructions
For the pizza dough:
1. Mix the water, milk and yeast together in a large bowl and stir with a wooden spoon.
2. Add the flour, salt and olive oil. Mix together with a wooden spoon until the dough is too thick and sticky to stir.
3. Spread a little flour on a work surface and place the dough on top of the flour. Knead the dough by pulling the dough from the sides and folding it in the middle. Keep kneading until the dough becomes a smooth ball. If it sticks to the table or to your hands, add a little more flour.
4. Rub a clean bowl with the olive oil and put the dough in it. Cover the bowl with a towel and put it in a warm place. Let the dough rise for about 1 1/2 hours, or until doubled in volume.
5. Punch the raised dough down with your fist. Turn the dough over, form it into a ball again, cover, and let rise for another hour.
6. Heat the oven to 450°F. Roll out the dough with a rolling pin or use your hands to pat the dough into a circle about 12" to 14" across and 1/4" thick. Place the dough on an oiled baking sheet.
For the topping:
1. Sprinkle the garlic and spread the olive oil over the rolled dough, then sprinkle the tomatoes. Sprinkle the mozzarella cheese, leaving the edge of the pizza free. Place the onions on top of the cheese. If desired, drizzle a little Roasted Garlic Vinaigrette on top of the pizza for added flavor.
2. Bake until nicely browned and crispy, about 15 minutes. Season with salt and pepper. Cut the pizza into 8 slices.
Baked Tomato, Rice and Bean Casserole
This recipe serves: 6
Preparation time: 20 minutes
Cooking time: 30 minutes
Ingredients
For the roasted poblano chilis and tomatoes:
6 Poblano or Anaheim chili peppers
6 ripe Roma tomatoes
1 tablespoon olive oil
1 large white onion, sliced 1/4" thick
3 cloves garlic, finely chopped
1/2 tablespoon dried oregano
For the rice casserole:
1 teaspoon salt
1 cup medium or long grain rice
1 cup grated Monterey jack or Mexican Chihuaha cheese
1 1/2 cups canned kidney beans, drained and rinsed
Cooking Instructions
For the roasted poblano chilis and tomatoes:
1. Preheat the broiler.
2. Roast the chilies and tomatoes under a very hot broiler until blackened on all sides, about 10 minutes for the chilies and 12 minutes for the tomatoes.
3. Cover the chilies with a clean kitchen towel and let stand for 5 minutes. Peel the chilies and remove the stems and seedpods. Rinse the chilies briefly to remove specks of skin and seeds. Slice the chilies into 1/4" strips.
4. Cool, peel and roughly chop the tomatoes. Set aside the tomatoes and their juices.
5. Heat the oil in a medium-size skillet over medium heat. Add the onion and cook until golden brown, about 5 minutes. Add the garlic and oregano, and cook 1 minute longer. Add the chilies, tomatoes and their juices. Stir until the juices have reduced, about 3 to 4 minutes. Season with salt. Remove from the heat and set aside. (This can be made ahead and refrigerated up to 3 days).
For the casserole:
1. In a large pot, bring 3 quarts water and the salt to a boil. Add the rice and simmer, uncovered, for about 15 minutes, until all the grains are tender but not mushy or splayed. Strain the rice and spread on a tray to cool.
2. Preheat the oven to 350°F.
3. Spread half the rice over the bottom of a lightly greased 8" x 8" baking dish. Spoon on half the chili-tomato mixture and sprinkle with half the cheese. Spread all of the beans over the cheese. Cover with the remaining rice, chili-tomato mixture and cheese. (This can be assembled a day in advance and refrigerated).
4. Bake until bubbly and brown, about 20 to 30 minutes, but longer if it was refrigerated. Let stand 10 minutes, then serve.
Broiled Tomatoes Recipe
This recipe serves: 4
Preparation time: 5 minutes
Cooking time: 5 minutes
Ingredients
4 plum tomatoes
2 teaspoons olive oil
1/4 teaspoon salt
freshly ground black pepper
1 tablespoon chopped, fresh herbs (optional)
Cooking Instructions
1. Preheat the broiler.
2. Slice the tomatoes in half lengthwise and place them, skin side down, on a cookie sheet. Drizzle each half with olive oil and season liberally with salt and pepper.
3. Place the cookie sheet in the oven on a rack that is about 4 inches away from the heat. Broil until the tomatoes brown slightly, about 2 to 4 minutes.
4. Remove the tomatoes from the oven and sprinkle with fresh herbs if desired.
Sizzle of Corn and Tomatoes
This recipe serves: 6
Preparation time: 15 minutes
Cooking time: 15 minutes
Ingredients
1 tablespoon olive oil
1 teaspoon finely chopped shallots
1/2 cup chopped, fresh tomatoes, or canned, drained
1 1/2 cups fresh corn kernels removed from the cob
1 teaspoon seeded, finely chopped jalapeño pepper
pinch of cumin
1/2 teaspoon sugar
2 tablespoons balsamic vinegar
salt to taste
freshly ground black pepper
Cooking Instructions
1. Heat the oil in a skillet over medium heat. Cook the shallots for 2 to 3 minutes, until soft but not dark in color.
2. Add the tomatoes, corn and jalapeño pepper, and cook for 1 minute. Add the cumin and sugar and cook 1 more minute.
3. Add the vinegar and cook until the liquid reduces slightly.
4. Add salt and pepper to taste.
Tomato-Balsamic Relish
This recipe serves: 4
Preparation time: 10 minutes
Ingredients
3/4 cup diced tomatoes,
1/8 teaspoon salt
freshly ground black pepper
2 tablespoons balsamic vinegar
Cooking Instructions
1. Place the diced tomatoes in a bowl and season with salt and pepper.
2. Stir in the balsamic vinegar. Set aside at room temperature to let the flavors blend.
Tomato Soup with Basil-Parmesan Cream
This recipe serves: 6
Preparation time: 20 minutes
Cooking time: 35 minutes
Ingredients
1/2 tablespoon olive oil
1/2 cup finely chopped carrots
1/2 cup finely chopped celery
1 large onion, chopped
10 ripe plum tomatoes, halved
salt to taste
freshly ground black pepper
1 bay leaf
1/4 teaspoon dried oregano
3 cups low-sodium chicken broth or vegetable broth
1/4 cup chopped, fresh basil leaves
1/4 cup freshly grated Parmesan cheese
3 tablespoons non-fat sour cream
Cooking Instructions
1. Heat the olive oil in a saucepan over low-medium heat. Add the carrot, celery, onion and tomatoes, season lightly with salt and pepper, and cook for 10 minutes.
2. Add the bay leaf, oregano and broth and bring to a boil quickly over high heat.
3. Lower the heat and simmer until the vegetables are completely tender, about 20 minutes.
4. Blend the basil, Parmesan cheese and sour cream together and set aside.
5. Remove the bay leaf and puree the soup in a blender. Strain and adjust the salt and pepper.
6. Serve the soup in bowls with a dollop of basil-Parmesan cream.
10. ZUCCHINI--High in fiber, zucchini encourage a healthy digestive system, lower cholesterol, and generally detoxify the body. Soothes the liver and helps the body's metabolism to function efficiently.
Nutrients-Vitamin C, beta-carotene; calcium, magnesium, phosphorus, potassium; fiber
SHRIMP STUFFED ZUCCHINI
8 small zucchini, blanched
1 tbsp. olive oil
1 onion, chopped
1 garlic clove, chopped
4 tomatoes, chopped
2 drops tabasco sauce
1 tsp. thyme
9 oz. cooked shrimp, shelled
Halve the zucchini, lengthwise, scoop out the flesh ( saving the shells) and chop. Heat the oil in a pan and fry the onion and garlic. Add the tomatoes, zucchini, and flavorings and simmer 10 minutes. Add the shrimp. Pour the mixture into the shells and bake, covered, in a preheated oven at 425 for 15 minutes.
Zucchini and Tomato Tart
This recipe serves: 6
Preparation time: 10 minutes
Cooking time: 10 minutes
Ingredients
For the piecrust:
1 1/2 cups flour
1/4 teaspoon salt
1/2 cup butter (or shortening)
1/4 cup cold water
For the tart:
1/4 cup grated Gruyere cheese
20 basil leaves
2 tablespoons olive oil
1 clove garlic, finely chopped
Salt to taste
Freshly ground black pepper
1 small zucchini, sliced 1/8-inch thick
3 small plum tomatoes, sliced 1/8-inch thick
For the piecrust:
1. In a medium bowl, combine the flour and salt.
2. Cut in the butter with a pastry cutter or an electric mixer fitted with the paddle attachment until it is the size of small peas.
3. Sprinkle the water over the dough and mix it lightly to form a dough that holds shape when gently pushed together. Refrigerate for at least 1 hour before using. (This can be made in advance or stored in the refrigerator for up to 2 days or frozen for longer storage).
4. Roll the dough out until it is 2 inches larger than the pie pan and fit the dough into the pan.
For the tart:
5. Preheat the oven to 350°F. Prick the piecrust with a fork several times and bake until golden brown.
6. Chop 10 of the basil leaves. Mix together with the oil, garlic, salt and pepper.
7. Sprinkle the cheese on the bottom of the pie shell. Arrange the remaining 10 whole basil leaves on top of the cheese.
8. Brush each slice of zucchini and tomato with the basil-garlic oil. Arrange the zucchini and tomato slices alternately, overlapping by half, in a single layer in the pie shell. Brush the entire layer again with the basil-garlic oil.
9. Bake until the vegetables are warmed, about 8 to 10 minutes. Serve warm.
Whole Wheat Pasta with Fresh Pesto Recipe
This recipe serves: 4
Preparation time: 30 minutes
Ingredients
1 tablespoon pine nuts, toasted
2 large garlic cloves
2 cups lightly packed fresh basil leaves, rinsed (about 6 bunches)
2 tablespoons grated fresh Parmesan cheese
2 teaspoons lemon juice
3 tablespoons extra virgin olive oil
12 ounces dried whole wheat farfalle (bow tie) pasta, cooked
1. Using a food processor drop the pine nuts and garlic into the food chute and process until minced.
2. Add the basil, cheese, and lemon juice. Continue to process until finely minced.
3. Gradually add the oil through food chute and process until well blended.
4. Make the pasta according to manufacturer's directions.
5. Toss the cooked pasta with the pesto and serve. Garnish with fresh basil, if desired.
Grilled Zucchini Recipe
This recipe serves: 4
Preparation time: 5 minutes
Cooking time: 8 minutes
Ingredients
2 medium zucchinis, sliced lengthwise about 1/2 inch thick
2 teaspoons olive oil
salt, to taste
pepper, to taste
Cooking Instructions
1. Preheat the grill to medium.
2. Brush the zucchini slices with the olive oil on each side. Season lightly with salt and pepper.
3. Grill until tender, about 3 to 4 minutes per side. To serve, cut the slices on the diagonal into thin strips.
Cold Zucchini Soup with Cinnamon, Cumin and Buttermilk Recipe
This recipe serves: 4
Preparation time: 10 minutes
Cooking time: 5 minutes
Ingredients
1 pound trimmed zucchini
2 1/2 cups rich vegetable or chicken broth
1 tablespoon olive oil
1 cup chopped onion
1/2 teaspoon seeded and minced Serrano chili pepper
1/2 teaspoon fennel seeds
1/2 teaspoon ground cinnamon
1 teaspoon ground cumin
1 1/2 cups good quality, reduced fat buttermilk
sea salt to taste
freshly ground pepper to taste
Garnish: chopped, fresh cilantro or mint
lime or lemon wedges
1. Chop the zucchini in large chunks.
2. Add the broth to a soup pot, bring it to a boil and add the zucchini.
3. Reduce the heat and simmer, covered, for 4 to 5 minutes, or until the zucchini is barely tender and still bright green. Remove from heat and cool.
4. Meanwhile, heat the oil in a small, non-stick frying pan. Add the onion, chili pepper, fennel, cinnamon and cumin and fry until onion is soft, but not brown, and spices are fragrant.
5. Put both the zucchini and spice mixture into a food processor and pulse until well chopped but still retaining texture. Pour into a bowl and stir in the buttermilk and season to taste with salt and pepper.
6. Chill for at least 2 hours. Serve garnished with a sprinkling of cilantro and a few added drops of lemon or lime juice to taste.
11. SEAWEED--AND SEA VEGETABLES contain excellent levels of iodine-an essential mineral that assists thyroid function, keeping the body's metabolism working at optimum levels. Seaweed is an extremely effective detoxifier that removes dangerous metals from the system. Its high mineral content helps to keep blood pressure under control, supports the kidneys and nervous system, promotes cellular growth and the formation of red blood cells and increases your immunity to infection. Use in soups or dried as a garnish.
Nutrients-B vitamins; calcium, copper, iodine, iron, magnesium, phosphorus, potassium, zinc; protein; silicon
BEAN AND SEAWEED BROTH
1 cup mixed dried beans
1/2 cup pearl barley
1 onion., sliced
1 carrot, sliced
2 celery stalks, sliced
2 oz. spinach
2 oz. dulse seaweed
1 tbsp. miso
1/4 tsp. sage
1 tsp. cumin
5 cups water
1/2 cup low-fat yogurt
Soak the beans and barley overnight, Next day, put all the ingredients, except the yogurt, in a pan; bring to a boil, simmer, covered 45 minutes. Serve with the yogurt.
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