Recipes
Home Made Pizza
Serves 4 - 6
Oven to 375F
Six - 6-inch Pita Break rounds
1 cup tomato sauce, pesto or salsa
1 large red pepper, sliced
1 red onion, sliced
½ cup sun-dried tomatoes, chopped
½ cup Kalamata olives, chopped
6 slices of proscuitto, cut into strips
1½ cups old cheddar or feta cheese,
grated or crumbled
1/3 cup Parmesan or Romano cheese 1 tsp Italian seasoning
½ tsp dried
chili flakes, or to taste
1 cup mushrooms, thinly sliced
Sea salt and freshly ground pepper
- Divide sauce, pesto or salsa evenly over pitas.
- Arrange peppers, onions, sun-dried tomatoes and proscuitto over the sauce. Sprinkle with cheese(s), herbs and pepper flakes. Top with mushrooms, olives and a grinding of sea salt and pepper.
- Bake approx. 15 minutes and broil just before serving to bronze the top.
Pita Break makes fabulous pita bread perfect for fast home made pizzas .
Balsamic Basil Dip
Serves 4 - 6
¼ cup balsamic vinegar
1/3 - ½ cup olive oil
1 tsp garlic, minced
¼ cup sun-dried tomatoes, snipped or chopped and
soaked to soften
1 medium tomato, chopped
2 tbsp grated Parmesan cheese
*¼ cup fresh basil leaves, snipped or minced
freshly ground pepper, to
taste
*fresh basil leaves, for garnish
- Pour vinegar and oil on a medium sized serving plate with sides. Stir in garlic and both the fresh and sun-dried tomatoes.
- Sprinkle with Parmesan cheese and chopped basil, then top with freshly ground pepper.
- Serve with whole grain baguette or on lightly toasted Pita Break pitas.
* If fresh basil is not available, substitute with 1 tsp dried basil.
Power Protein Granola
Makes approx. 11 cups
Oven 350F *Ingredients found in the natural
foods section.
4 cups rolled oats, organic
1 cup wheat germ or wheat bran
*3/4 cups hemp seeds
1 cup pumpkin seeds
1 cup coconut, unsweetened
*1/2 cup flax seeds, organic
cup almonds, chopped
*½ – 3/4 tsp sea salt
*1/2 cup walnut or almond oil
2/3 cup of maple syrup
1½ cups dried fruits, such as blueberries, figs, apricots, raisins or
a mixture of your choice
This protein rich cereal is abundant in EFA's, vitamins, minerals,
and fiber.
Almond or soy milks are a healthy option to milk.
- Mix all of the dry ingredients, except fruit, in a large baking pan with sides.
- Stir oil and maple syrup together. Pour over the cereal mix and stir well.
- Bake for 45 minutes, stirring after 20 minutes. Meanwhile, chop dried fruits.
- When granola is done, remove from oven and stir in the dried fruits. Cool and store in an airtight container.
For a fabulous piecrust, purée 1½ cups granola till crumbly, stir in ¼ cup maple syrup and press into an 8 or 9-inch pie plate. Bake at 325F for ten minutes.
Mediterranean Mania
- the sauce of sauces for… Pasta, Brushetta, as a filling/stuffing, a salad topping, over greens, fish, chicken
1 small eggplant
2 medium size tomatoes
1 small red pepper
½ red onion
1/3 cup sun dried tomatoes
1/3 cup black Kalamata olives
½ cup fresh basil leaves
½ cup fresh parsley
2 tablespoons of pesto
¼ cup fresh Parmesan or Feta cheese
1 heaping teaspoon of fresh garlic
(or more to taste)
2 tablespoons balsamic vinegar
¼ cup olive oil
1 teaspoon of Italian herbs (rubbed or muddled in a mortar
and pestle)
½ - 1 teaspoon of dried chilli peppers (can also be used
in the mortar and pestle)
½ teaspoon each of sea salt and freshly ground
pepper, or more to taste
Preheat oven to 375 degrees F.
Thinly slice the eggplant, lay on a baking sheet lined with Parchment paper, douse with sea salt and let stand for 15 minutes then blot the moisture with a clean tea towel. Bake for approx 15 minutes or until the eggplant is tender yet firm enough to slice. Let cool and cut into thin strips and transfer to a large bowl. Chop the remaining vegetables and use scissors to snip the basil and parsley and add to the eggplant along with the pesto, cheese, garlic, vinegar, oil, dried herbs, salt and pepper. Great to serve at room temperature as is in Brushetta Style, to fill mini pitas, cucumbers, endive leaves etc or gently heat and serve with pasta that has been tossed with a little oil and salt or bask grilled fish or chicken or additional veggies with the sauce and indulge your taste buds while supporting your health.
Caesar Soy Salad
4 - 8 servings
1 tbsp minced garlic
2 tbsp virgin or lemon infused olive oil
1 tbsp Dijon
mustard
½ tsp freshly ground pepper
¼ cup freshly squeezed lemon
juice
1 tbsp Worcestershire sauce
1 anchovy rinsed and dried or 1 t anchovy paste (optional)
½ cup plain, organic silken tofu
¼ tsp
sea salt, if desired
8 cups fresh organic Romaine lettuce
1½ cups home-made
Tofu croutons*
1/3 cup freshly grated organic Parmesan cheese
Blend or mix together garlic, olive oil, Dijon, pepper, lemon juice, Worcestershire, tofu and anchovy (if using) until thick and smooth. Season to taste, with pepper, salt and additional lemon juice if desired. In a large bowl toss with the greens, Parmesan and croutons, and grind additional pepper on top if desired.
*To make tofu croutons, squeeze excess moisture from ½ lb extra firm organic tofu. Mix together 1 tsp minced garlic, 2 tbsp fresh lemon juice, 2 tbsp olive oil and ½ tsp sea salt. Bake or sauté until golden brown and use as directed above.
Coconut Curried Mussels
4 servings
Approx 40-45 mussels, washed in several changes of water and picked over
1-2
tsp peanut or mustard oil
1 small red onion, diced
3-4 carrots, diced 1 red
pepper, diced
2 cloves garlic, minced
1½ cups coconut milk or 1 14
oz can
2 - 3 tbsp Patak's, Tikka curry paste, stirred into little of the coconut
milk, and blended well
1 - 2 Thai chilli paste if desired
sea salt and freshly ground pepper
¼ cup fresh cilantro and/or basil
for garnish
Heat the oil in a large heavy, saucepan over medium heat. Add the onions, carrots, peppers and garlic and cook, stirring often, until softened, about 5 - 7 minutes. Add the coconut milk and curry mixture, increase heat to a gentle boil, and add the mussels. Cover with a lid and let boil gently for about 2 - 3 minutes, stirring occasionally. Using a slotted spoon, continue to stir, remove any mussels that have opened and keep warm in a large bowl with a lid. Continue to cook the mussels removing them as they open and discarding any that do not open. Once they are all done, keep warm while boiling down the coconut milk for about 5 - 10 minutes to thicken slightly and enhance the flavours. Season to taste with salt and pepper and additional curry or chilli paste if desired. Pour over the mussels and sprinkle with the cilantro and or basil and indulge. If desired, shell the mussels and serve over a bed of coconut rice.
Basmati Rice Pilaf
8 servings
½ t ghee or vegetable oil
1 large onion, chopped
2 t minced garlic 2
carrots, grated
¼ t dried hot peppers seeds
½ t cinnamon
½ t cardamom
¼ t
allspice
2½ cups vegetable broth or water
½ cup fresh orange or
apple juice
½ t salt or to taste
1¼ cups basmati rice, rinsed
1 - 19 oz can
organic chickpeas
1 T curry paste
1 T fresh lime juice
2 cups spinach or kale,
chopped
¼ cup dried apricots, snipped
¼ cup dried currants or
raisins
¼ cup slivered almonds, toasted
1 cup cilantro, snipped
Preheat oven to 350 degrees. Heat ghee or oil over medium heat in a large ovenproof pot and add the onion, garlic, carrots and dry spices cooking till onion has softened, approx 5 minutes. Add broth, juice and salt, stir in the rice. Cover with a tight fitting lid and bake in pre-heated oven for 25 - 30 minutes or until the liquid has been absorbed. Meanwhile, stir the curry paste and chickpeas and set aside. When the rice is ready, stir in the chickpeas, spinach, lime juice, apricots and currants, taste and adjust seasonings if necessary. Let stand, covered for 5 minutes. Serve over greens, with almonds and cilantro.
Indian Spiced Tomato Soup
8 servings
1 t ghee or olive oil
2 t whole cumin seeds
½ cup sesame seeds
2 t mustard
seeds
2 t coriander
1½ t cinnamon
1
t curry powder
1 t salt or to taste
1-14 oz can coconut milk, low fat if available
2 - 28 oz cans crushed tomatoes
freshly ground pepper and cayenne if desired
Organic plain yogurt, or silken
tofu coriander or mint leaves for garnish
Heat ghee in a hot cast iron pan and toast the sesame, cumin, and mustard seeds along with the coriander, cinnamon and curry powder over medium low for 8 - 10 minutes, stirring often. Whole seeds may start to pop. Remove from heat, let cool, add salt and grind to a powder in a pestle, coffee grinder or food processor. Combine the spice mixture with the coconut milk and tomatoes in a large pot, heat to just boiling, then reduce heat and simmer 10 - 20 minutes. Taste and adjust seasonings as needed then serve garnished with a swirl of fresh plain yogurt or pureed silken tofu, and a sprinkle of cilantro or mint leaves and the sesame croutons (see recipe below).
Sesame Croutons
2 - 6 inch rounds of pita bread (my preference is Pita Break)
1 tbsp olive oil, (lemon infused, sesame or mustard oil are nice options)
1 heaping teaspoon of sesame seeds sea salt and cayenne pepper
Split the pitas if desired, (for thin croutons) and brush each round with olive oil then sprinkle with the sesame seeds, sea salt and cayenne if using and press into the bread, then toast in the oven at 350F for 8 - 10 minutes or until crisped. Break into bite size pieces and set aside until the soup is ready.
Eggplant Sandwich
1 med eggplant
2 tomatoes, sliced
1 tsp olive oil
4 oz asiago or feta cheese,
grated
4 servings whole grain pita or flat bread pinch chilli flakes (optional)
¼ cup
Dijon
12 basil leaves
2 tbsp olive paste (tapanade)
1 bunch arugula, stemmed
1 clove garlic, cut in
half salt and freshly ground pepper to taste
Slice eggplant into ¼ in slices and brush very lightly with 1t. oil and pan grill in a cast iron pan on high about 4 minutes per side till tender and browned. Cool. Split pita in half length-wise or use two pieces of flat bread and rub both sides with garlic clove cut in half. Combine mustard and olive paste. Divide ingredients into 4 and layer on olive paste, eggplant, tomatoes, cheese, basil leaves and seasonings and sandwich together repeating to make 4 sandwiches. Heat cast iron pan over medium heat. Warm and brown sandwiches lightly on each side till cheese is melted and serve along side of a great salad.
Oh So Good Brownies
Makes 12
Oven 350F
Some day folks will get how great 'good for you' foods can be when a little
time is taken to prepare them lovingly .
1 cup rolled oats, finely ground in coffee grinder
½ cup unsweetened cocoa powder
1½ tsp baking powder
¼ tsp salt
1 cup Sucanet** (or organic cane sugar)
½ cup applesauce or apple butter
1/3 cup canola oil (organic)
½ cup vanilla or plain soymilk or almond milk
1½ tsp vanilla extract, the real thing
1/3 cup Tropical Source chips, carob or chocolate chips
- Oil an 8" x 8" baking pan, and set aside. Measure oat flour into a large bowl. Add the cocoa, baking powder, salt, and whisk together.
- In a separate bowl, mix together sucanet or sugar, applesauce and oil. Add the soy or almond milk and vanilla extract, and blend/beat well.
- Add the wet ingredients to the dry, using a rubber spatula to mix the ingredients until just blended. Stir in the chips. Pour the batter into the pan, and smooth the top.
- Bake for 35 minutes, or until a tester in the center comes out clean. Let cool completely before cutting.
I love to drizzle a little espresso strength coffee and Kahlua or dark rum over the brownie and set on a berry coulis. Heat 2 cups of fresh or frozen berries over medium high heat, adding in 1-2 T of cane sugar and stirring till dissolved. Pour in 2 oz of your favorite liqueur, (Triple Sec is nice); stir a few minutes longer then cool. Top each brownie with a dollop of Cashew crème page 116 and a sprinkle of cocoa powder. For a Wow presentation, add a few fresh berries and sprig of fresh mint.
Super Soy Power Bread
Makes one large loaf – filling and fabulous
This is super bread to take with you when on the run and it is loaded with nutrients. You will get an abundance of protein, high quality carbs, healthy fats, phytoestrogens, iron, zinc, calcium, and more. Forego the commercial power bar and enjoy this super healthy, tasty bread. This is an adapted version of Linda Kearns “beat menopause” cake – and great for all.
1 cup of soy flour
1 cup of spelt, or amaranth flour (or whole wheat)
1 cup rolled oats or spelt
or kamut flakes, or a combination
½ cup each of sesame, sunflower,
pumpkin and flax seeds (organic if possible)
½ cup whole almonds
¼ cup
dried candied ginger , snipped into slivers
1 cup mixed dried fruits, such
as apricots, prunes, raisins, cranberries, blueberries etc..
1/2 tsp each
nutmeg and ground ginger
1 tsp cinnamon or cardamom
¼ cup organic sugar or Sucanet, or maple
or rice syrup, optional
4 tbsp blackstrap molasses
2 tbsp canola, soy or safflower oil
2 tbsp of ground flax seeds, soaked in
4 T water, 10 minutes or so
2 cups soy milk, regular or flavored such as vanilla
Combine all of the dry ingredients in a large bowl and set aside. Stir flaxseeds into the molasses, (and sugar or maple/rice syrup if using). Add to the oil and soymilk.
Combine and pour into dry mixture and stir to mix well. Drop into a bread size loaf pan, lightly greased with vegetable oil or lined with parchment paper or foil. Leave to sit while oven preheats to 350-375F. (If your oven is typically hot, choose the lower temperature). When oven is ready, bake the loaf for approx. 90 minutes. Test with a bamboo skewer.
The bread will be browned when done, and firm to the touch. Remove from pan and cool, though having a piece while warm is recommended. The bread can be toasted if desired and enjoyed as is or with apple butter.
It is a heavy and filling bread – a perfect mid day 'pick me up' and better than a power bar.
Play around with the types of flour, the oats, nuts, dried fruits etc when making this bread. This is truly a carb to celebrate. Can be frozen if desired.
Play around with the types of flour, the oats, nuts, dried fruits etc when making this bread. This is truly a carb to celebrate. Can be frozen if desired.
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