Marian Bell, Healthy Lifestyle Coach
Every Thursday 6 PM EST, 5 PM CST, 4 MT, 3 PST
Desserts
Grains and Pasta
Legumes
Vegetables
Grains and Pasta:
AMARANTH PORRIDGE INDIAN SPLIT PEA DAL MEXICAN CUMIN RICE with sun-dried tomatoes MOROCCAN (SCHEENA) OR CHOLENT ROTINI WITH SPINACH, CHICKPEAS AND SUN-DRIED TOMATOES SPIRAL NOODLES WITH BROCCOLI & NAYSOYNAISE
AMARANTH PORRIDGE
INDIAN SPLIT PEA DAL
MEXICAN CUMIN RICE with sun-dried tomatoes
MOROCCAN (SCHEENA) OR CHOLENT
ROTINI WITH SPINACH, CHICKPEAS AND SUN-DRIED TOMATOES
SPIRAL NOODLES WITH BROCCOLI & NAYSOYNAISE
Legumes:
CAJUN RED BEANS
Vegetables:
CRUNCHY CABBAGE POTATO TART
CRUNCHY CABBAGE
POTATO TART
BROCCOLI AND GARLIC MU SHU VEGGIES
BROCCOLI AND GARLIC
MU SHU VEGGIES
Desserts:
BAKED APPLES HAZELNUT BISCOTTI APLE TAHINI ICING
BAKED APPLES
HAZELNUT BISCOTTI
APLE TAHINI ICING
1/2 lb rotini (spiral pasta)
2 TB olive oil
2-3 cloves garlic, minced
1 small green bell pepper, cut into strips
10-oz package frozen chopped spinach, thawed and squeezed dry
14-oz can plum tomatoes, chopped, with liquid
15-oz can chickpeas, drained and rinsed
1/4 C sun-dried tomatoes, chopped
1 Tsp dried oregano
sea salt and cayenne pepper to taste
1/2 Tsp cayenne pepper flakes (optional)
Parmesan cheese (optional)
1. Begin cooking rotini according to package directions.
2. In large skillet, heat oil. Add garlic and bell pepper, sauté over medium heat until garlic is lightly golden and bell pepper is slightly wilted, 3-4 minutes
3. Add spinach, tomatoes, chickpeas, sun-dried tomatoes and oregano to skillet; stir together and simmer 8-10 minutes.
4. When rotini is tender, drain and transfer to Serving bowl or platter. Add spinach mixture and toss together. Add salt and pepper to taste; sprinkle with Parmesan if desired.
1 cup Amaranth
1 1/2 cups water or apple juice / or combination with Amazake
1/4 cup soaked dried fruit--chopped fine
Dash of salt
Toasted nuts or seed for garnish
1. Toast Amaranth in pan; scald with liquid.
2 Lower flame and cook covered.
3. Add dried soaked fruit and more liquid if needed.
4. Season to taste.
1 1/2 cups red kidney beans
4 cups spring water
1 4-inch piece kombu
1 bay leaf
1/4 medium-large yellow onion
4 cloves garlic - chopped
1/4 tsp each dried rosemary, oregano and thyme
3/4 yellow onion - diced
1 cup celery, thinly sliced
2 tsp ground cumin
2 tsp chili powder
1 TB tamari
1 TB umeboshi vinegar
1. Sort, wash and soak beans overnight. Discard soaking water, rinse beans and place in a 4 quart saucepan with water, bay leaf, onion, 1 clove garlic, kombu and dried herbs. Bring to a fast boil. Lower heat and cook partially covered for 45 minutes.
2. Heat oil in a large skillet over medium-high heat. Add onions and remaining garlic. Cook until onions are translucent. Add celery. Cook an additional five minutes.
3. Add sautéed vegetables to beans. Cook 45 minutes. Add tamari and umeboshi vinegar and cook until beans are soft, not mushy and creamy. Adjust seasoning to taste with one or more of the following ingredients: tamari, umeboshi vinegar, seat salt or cayenne pepper.
MAPLE TAHINI ICING
3 TB pure maple syrup
4 1/2 Tsp tahini
1/4 Tsp salt
1. Combine all ingredients in a small saucepan.
2. Bring to a boil, stirring continuously.
3. Reduce heat.
4. Simmer for 3-4 minutes.
5. Remove from heat.
6. Cool.
7. Spread over the tops of cool cupcakes.
Note: If you want to use this to ice other cakes, the ratio of maple syrup to tahini is 2 to 1.
1 head broccoli (flowerettes)
4 cloves garlic (minced)
2 Tbs. olive oil
1.Steam broccoli
2. Chop garlic and sauté in olive oil
3.Toss broccoli in pan with garlic
4.Add dash of tamari and serve
2 potatoes sliced thin
1/4 C olive oil
2 zucchini, sliced thin
2 cloves chopped garlic
handful of chopped parsley
handful of chopped onions
1 Tsp dill weed
4 oz tofu, blended
4 oz soy cheese blended.
1. Place potatoes in a pan.
2. Sauté slightly.
3. Transfer to pie dish and line
4. Sauté zucchini and veggies
5. Add spices and salt to taste
6. Mix with Tofu and cheese
7. Pour into crust and bake at 350 degrees for 20 minutes.
3 TB oil
4 C shredded cabbage
2 C mung bean sprouts
1 TB caraway seeds
Salt to taste
dash of cayenne pepper
1. Heat oil in skillet.
2. Sauté cabbage and sprouts for 5 minutes, or until cabbage is cooked but still crisp.
3. Add caraway seeds, salt and cayenne pepper.
4. Toss lightly to mix.
4 Cups of Water
2 Cup Brown Basmati Rice
1/2 Tsp. Salt
Opt.1/4 cup sun-dried tomatoes - soaked
2 Tsp. Cumin
1/2 Cup Salsa
1. Put Rice in Pressure Cooker and bring to boil lightly covered. Salt. May add sun-dried tomatoes. Seal and bring to pressure.
2. Lower pressure and cook for 45 minutes.
2. Stir rice and other ingredients together.
8 oz. tofu - sautéed in cubes
1/2 C. tiger lily - soaked
1 C. Napa cabbage - shredded
1/2 C. bamboo shoots
3 scallions - 1" strips
1/2 C. onion - shredded
Sauce:
1 TB. Tamari
1 TB. Bragg's
Dash sea salt
Dash Succanat
1 TB. Toasted sesame oil
1. Blend sauce ingredients together.
2. Sauté onions and cabbage, and tiger lily in toasted sesame oil; sauté.
3. Pour sauce over veggies.
4. Serve over rice pancakes or rice.
4 apples-scrubbed and cored
Stuffing:
3 TBS nut butter (almond, hazelnut, [filbert], or sesame)
1/4 tsp. Cinnamon
3 TBS apple juice or cider
1/4 cup currants or raisins
1. Preheat oven to 400.
2. With a fork, mix nut butter, cinnamon, and juice, adding juice gradually to a smooth texture.
3. Stir in currants.
4. Transfer apples to a baking sheet.
5. Insert filling with a teaspoon and pack it in (a chopstick helps).
6. Bake until apples are soft enough to be pierced easily all the way to the middle. (20-45 minutes depending on variety).
Note:
Pippins tend to get mushy faster than Winesap, Gala, or Blushing Gold apples, so watch for them to be done earlier. McIntosh bake in 25 minutes. Hard green apples like Mutsu take the longest.
Don't cover apples with foil or they will fall apart and turn into applesauce!
1-1/2 C. yellow split peas
3-1/2 C. water
1 lrg. Onion - chopped
1 sml. Green pepper - chopped
1 Tsp. turmeric
1/2 Tsp. curry powder
1-1/2 Tsp. black mustard seeds
Juice of 1 lemon
1. Simmer the split peas in 3 C. water for about 30 minutes or until tender.
2. In another saucepan, simmer the onion, green pepper, and spices in 1/2 C. of water for 15 minutes.
3. Mix the simmered seasonings with the peas.
4. Add lemon juice.
5. Serve over brown rice.
2 cups Whole-wheat pastry flour
1 tsp. baking powder
2 Tbl. Hazelnut liqueur
1 tsp. Vanilla extract
