2 cups red lentils, washed ( available in most health food stores)
1 tsp cumin
1 cup sliced carrots or 10 baby carrots cut in half
Juice of one fresh lemon
1/4 cup fresh parsley (chopped) salt, pepper, cilantro to taste

METHOD:

Cover lentils with 8 cups of water. Add carrots and bring to a boil. Simmer until lentils are soft and carrots are cooked. Add juice of lemon, parsley, salt, pepper, cumin and cilantro and simmer for 5 more minutes. Add 1/4 cup of water if soup is too thick.

** Don't overlook this one. It is absolutely delicious.

Vegetarian chopped liver ( outstanding; an all time favorite) ( GFCF)**

2 large Spanish onions, sliced thinly in half moons

1 can baby peas, drained or drained frozen peas

1 cup coarsely chopped walnuts

salt & pepper to taste

Olive oil

Sautee onions in olive oil very slowly until they caramelize, stirring frequently.

Using a food processor with the metal blade, add walnuts and pulse till coarsely chopped. Add peas, sautéed onions, egg ( optional) and seasoning. Pulse on and off until mixture is blended, but not mushy.

Serve with crackers, celery sticks or challah bread.

Cilantro Humus ( quick and delicious) (GFCF)**

1 and 1/2 cup cooked chick peas ( or 1 can, drained )

¼ cup fresh cilantro

¼ cup fresh parsley

3 -6 pitted black Greek olives or large black olives

Salt & pepper to taste

Use the food processor with the metal blade. Pulse cilantro first and then add all ingredients until well blended.

Serve with crackers, pita chips, or crudités.

Lentil Soup ( ** GFCF) ( Simple, nutritious, full of fiber and soothing)

Don’t let the simplicity of this recipe fool you. It is easy but delicious . ( tastes even better the second day)

1 16 oz bag brown lentils

¾ bag small bag baby carrots

3 stalks of celery, sliced

10 cups of water. ( may need to add more at end)

2 Tbsp cumin ( optional)

1/4 cup chopped fresh cilantro (optional)

Salt and pepper to taste

Place all ingredients in a large sauce pan. Bring to a boil then simmer covered until the lentils and vegetables are soft. Add 1-2 cups of water if needed as it cooks and evaporates. Serves 6-8 . Can double recipe

Quinoa Pilaf ( a nice change from rice or potatoes)

Rinse 3/4 cup quinoa. In large saucepan, sauté 3 sliced scallions and 3 minced garlic cloves in 2 tsp. of olive oil over medium heat until tender. Add quinoa and cook 3 minutes. Stir in 2 1/2 cups boiling water & salt to taste . Reduce to simmer, cover, and cook 20 to 25 minutes, or until tender. Stir in 1/3 cup chopped dried fruit and 1/4 cup pine nuts.

Large Acorn Squash stuffed with quinoa pilaf

Cut squash in half. Place cavity down on greased cookie sheet and prick with fork. Cover and bake at 350 degrees for about ½ hour till tender.

Fill with Quinoa pilaf .

Portabella Spinach Towers ( hearty and tasty)

4 large Portabella mushrooms

4 veggie burgers

2 cups fresh spinach

2 cups mashed potato

1 cup stewed tomato

olive oil, ¼ cup balsamic vinegar

In a skillet sauté whole mushrooms in olive oil until soft. Add spinach, balsamic vinegar and allow spinach to wilt.

Cook the burgers and assemble into 4-stacked towers.

Layer into individual stacks for each person; serves 4

Burger, portabella mushroom, spinach, mashed potato, stewed tomato.

Moroccan Carrot Salad

Prep time - 15 min

Serves 4

Prepare this salad and store in the fridge, w/o the cilantro and pistachios, up to 2 days ahead.

1/4 cup shelled pistachios

coarse salt (optional) and ground pepper

1 1/2 lbs carrots, peeled, halved lengthwise, and cut into 2 inch pieces (halve pieces again if thick)

1/4 cup raisins

3 tbsp lemon juice

2 garlic cloves, mashed to a paste

1/2 tsp ground cumin

1/2 tsp paprika

1/4 tsp ground cinnamon

1/8 tsp ground cayenne pepper

2 tbsp extra-virgin olive oil

1/4 cup fresh cilantro leaves

Preheat oven to 350. Spread pistachios on a rimmed baking sheet; toast in oven until fragrant, 8 to 10 minutes. Let cool; coarsely chop.

In a large saucepan of boiling salted water, cook carrots until crisp-tender, 5 to 7 minutes, adding raisins during last minute of cooking. Drain in a colander, rinse under cold water until cool.

In a medium bowl, whisk together lemon juice, garlic, cumin, paprika, cinnamon, and cayenne; season with salt (optional) and pepper. Whisking constantly, slowly add olive oil.

Add carrots, pistachios and cilantro to dressing and toss

Hot and Sour Soup

1/2 pound tofu (firm); press and slice into matchsticks

8 cups vegetable stock ( or water)

6 pieces of fresh ginger ( sliced into match sticks)

1 oz. dried Chinese black mushrooms

4 scallions chopped

3 Tablespoons dry sherry

3 Tablespoons apple cider vinegar

2 Tablespoons tamari sauce

2 TSP of corn starch or potato starch

2 beaten eggs

2 tablespoons sesame oil

1 TSP chili oil ( optional)

Pour 2 cups boiling water over mushrooms and allow to sit covered for 1/2 hour. Remove mushrooms and squeeze out all liquid. Use caps in soup.

Toss tofu with the following: 1/4 tsp sea salt, 1 tsp toasted sesame oil, 1 tablespoon lemon juice, 2 tablespoons tamari sauce. Set aside to marinate for 20 minutes.

Bring 7 cups of vegetable stock to a boil and add the sherry, cider vinegar, tamari sauce, mushrooms, and marinated tofu and ginger. Simmer on low heat for about 10 minutes.

Mix corn starch or potato starch with 1 cup of vegetable stock and add it to the soup pot.

Slowly add beaten eggs into the soup and stir well. Add scallions, pepper to taste, and sesame oil.

Serves 4

Raw Carrot, Mint and Raisin Salad ( GF/CF)

5 large organic carrots, grated
5 tbs. raisins
1/4 cup fresh mint leaves, chopped
2 tsp. fresh lemon juice
1 tbs. olive oil
Sea salt

In a medium bowl toss grated carrots with raisins, mint, lemon juice, and olive oil. Season with sea salt,

Raw Green Goddess Gazpacho ( a great way to eat raw food)

6 stalks celery, chopped
1/2 large cucumber, chopped
4 cups water
3 TBS olive oil
1/4 cup lemon juice
1 avocado. peeled and chopped
1 large tomato, diced
sea salt and pepper to taste
1/4 cup fresh dill
1/4 cup fresh parsley chopped

Place all of ingredients in food processor, blend until consistency of liquid soup. Add water if necessary. Serve topped with yogurt if desired.

Raw Stuffed Peppers Entree

Picture and recipe from the rawfood guru at http://www.rawguru.com/recipe16.html

2 red bell peppers (cut into quarters)

Filling
1 cup raw raw cashews, walnuts or sunflower seeds, soaked
1 and half cups cherry tomatoes, sliced in half
1 stalk of celery, chopped
1/2 tsp. each of cayenne powder, paprika, basil, and garlic and fresh cilantro
1/2 small red onion (chopped)
2 Tbls. fresh lemon juice
1 tbs. olive oil
Sea salt to taste

Preparation: Put all the filling ingredients into a food processor and process till thick and smooth.
Assembly: Spoon 2 tbs. of the filling into each pepper half and garnish with cilantro

Raw Salsa

1 cup sun dried tomatoes, soaked ( 3 or more hours)
2 cups fresh tomatoes, chopped
2 dates, soaked and chopped
1 clove garlic, chopped
1T fresh lemon juice
3 T olive oil
5 large basil leaves & 1/4 bunch fresh cilantro, chopped
¼c water

Blend all ingredients in blender. ( Vita mix works well)

Eat with romaine lettuce leaves.

Raw Almond Dip

1c almonds, soaked
2T nutritional yeast
½ t sea salt
2t fresh lemon juice
¼ c salsa
3 T fresh, chopped parsley
1 T oregano, basil,
¼ cup red onion, chopped

Place almonds in food processor and process.

Add remaining ingredients and process again until thoroughly mixed.

Raw Cilantro Free-Radical Shake (This is by Sarma http://www.welikeitraw.com/rawfood/2007/03/sarmas_cilantro.html)

Cilantro may help remove heavy metals and may help fight free radicals.

Pink Grapefruit
Cucumber
Cilantro
Lime
Pineapple
Agave Nectar, stevia or raw honey
Vanilla Extract
BIG pinch of Cinnamon
Pinch of salt

Directions
In a blender, or Vita mix put 1 peeled pink grapefruit, peeled and chopped cucumber, 1 cup cilantro - like half a bunch, a lime, some pineapple, agave nectar or stevia, vanilla extract, BIG pinch of cinnamon, and pinch of salt

Raw Mock "Gefilte Fish"

By Robin Silberman

Robin Silberman wrote Living Foods for Passover, and completing the first Living Foods Passover Haggadah. To order Robin's Haggadah sent via Priority mail, ($14.50 covers book and postage if you mention Raw Foods News), send check to Robin Silberman, 1032 Irving Street #718, San Francisco, CA 94122-2218. For faster service and an e-mail download ($7.50 if you mention Raw Foods News), e-mail Robin. Robin has been a professional technical writer for 20 years, and is currently researching systems analysis and design.

Traditional gefilte [pronounced guh-FIL-tuh] fish is a standard part of any Ashkenazi Passover seder. Children of generations past would always watch as their grandmothers would spend the day preparing the four kinds of minced fish and boiling them for hours until all the flavors would blend together. As living fooders, we do not need to sit on the sidelines watching others eat. Here is one contribution that will be welcomed by all vegetarians at the seder table.

½ cup cashews, soaked overnight
½ cup almonds, soaked overnight
½ cup pine nuts, soaked overnight
½ cup green onion, finely minced
½ bunch parsley or fresh dill
¼ cup lemon juice (more or less)
1 clove or more of fresh garlic
1 tablespoon kelp granules or more (this gives the "fishy" and salty flavor)

Run the soaked cashews, almonds, and pine nuts through a Champion juicer using the "solid" (blank attachment. The mixture will come out very thick. [If you don't have a Champion, you can blend these in a food processor.] Put into a bowl and add the lemon juice, the salty liquid, and a small amount of water until it is a wet paté consistency. Mix. Add the minced onions, parsley, and other seasonings. Taste for flavor and "fishiness." Form into balls or patties, and let stand to flavor the paté. Serve on a bed of lettuce with a small amount of freshly grated horseradish on the side. Serves 4 or more, depending on the size of the patties.

Raw Apple Pie

Taken from : Raw Glow at http://www.rawglow.com/recipe7.htm

Ingredients

7 fuji apples
juice from 1/2 lemon
1/4 and 1/2 teaspoon cinnamon
1 cup dates
1/8 teaspoon lemon zest
1 raw pie crust recipe (see below)

Roughly chop 5 apples and pulse them in the food processor until they are in tiny pieces. Pour the lemon juice and 1/4 teaspoon cinnamon over them and dehydrate them on low for a few hours. In a blender blend 2 finely chopped apples (add to the blender first), 1 cup dates, 1/2 teaspoon cinnamon, and 1/8 teaspoon lemon zest to make an apple sauce. Mix the applesauce and the dehydrated apples in a bowl. Pour the mixture into a piecrust. Refrigerate for at least two hours.

Basic Almond Raw Pie Crust

1 and 1/2 cups raw almonds*
1 cup pitted dates
1/4 teaspoon cinnamon
1 teaspoon virgin coconut oil (optional)
1 vanilla bean seeds scooped out (optional)

Process almonds in a food processor with the s blade until a coarse almond flour. Add the dates, coconut oil, and cinnamon to the food processor and process with the s blade until the mixture forms dough. Press the dough into a pie pan. *For a crispier crust you can soak the nuts and then dehydrate them before using.

Quinoa Stuffing: A great summer side dish using the summer harvest

1. Cook Quinoa in a small saucepan using 2 cups water and 1 cup Quinoa. Follow directions on package.

2. While the Quinoa is cooking, in another pan, sauté 1/2 bunch each fresh cilantro, parsley, and basil, chopped, 1 red and 1 yellow onion, each diced, 2 stalks celery diced in olive oil spray or 2 Tablespoons olive oil. When onions are translucent add, 1 cup finely chopped walnuts, 2 large summer tomatoes, diced, and a 1/2 cup very small cubes of tofu. Season with sea salt, the juice of one whole lemon, fresh rosemary sprigs, fresh basil and a tablespoon of thyme. Sautee a few more minutes stirring well. Set aside to mix with cooked Quinoa.

3. When Quinoa is done, add it to the sauté and mix well. Serve as a side dish or use it as the filling for stuffed peppers or cabbage.

** please note : To use as a stuffing for vegetables, after stuffing cabbage or peppers, line the stuffed vegetables in a pan and cover the vegetables with V-8 juice, juice of another full lemon, a half cup water, 1/4 cup raisins and 1/4 cup diced dried apricots. Cook until liquid is partially absorbed.

Mujadara ( lentils and rice) My mother in law makes this all the time. It is quite tasty.

Prep time: 5 minutes Cook time: 20 minutes

2 large yellow onions, diced
3 Tbsp. olive oil
1 cup lentils, washed
1 cup brown rice or white rice, washed
salt to taste
4 and 1/2 cups water

Sauté diced onions in olive oil until browned. Add rice and lentils to mixture and sauté an additional 1-2 minutes until rice and lentils are coated and a little toasted. Cover with water, add salt, bring to a boil, simmer covered for about 20 minutes until rice and lentils are tender.

Oatmeal Cookies ( Sugar Free) These cookies are approved by kids. They are good!!

3 ripe bananas or 1 and half cups chunky applesauce
1/4 cup raisins (or any dried fruit or chopped nuts)
2 cups rolled oats and 2 tablespoons cornstarch
1/3 cup light olive oil
1 tsp vanilla extract ( or add 1 tsp. cinnamon)

Preheat oven to 350 degrees.

By Hand: In large bowl, mash the
bananas, stir in oats, raisins, nuts ( if desired), oil and vanilla. Mix well
and allow to sit for 15 minutes. Drop by teaspoonfuls onto
ungreased cookie sheet. Bake for 15-20 minutes. These are very tasty..

**You can buy gluten free rolled oats in the health food store and make this recipe gluten free

Bok Choy by Nicole Miles

1/2 cup olive oil
1/4 cup Braggs
1 tsp. fresh grated ginger
1/4 cup fresh lemon juice
4-5 dates pitted and soaked
1 grated carrot
1 large bok choy sliced into 1/2 inch strips

Blend all ingredients in blender and pour over the bok choy. Really good...

Nicole teaches raw food classes; call for her next class at our location. 267 254- 4144

Waldorf Cranberry/ Broccoli Slaw

1 bag of organic broccoli slaw ( can find at Giant or other supermarkets)
1-2 small organic apples, diced
1/4 cup chopped raw walnuts
1/3 cup orgnaic dried cranberries

Dressing:

1/2 cup soaked cashews (optional) ( soak for at least 2 hours or more)
1/4 cup raw honey ( raw tastes best)
1/4 cup fresh lemon juice

Blend all ingredients in blender and pour over vegetables

Raw Jicama Fries:

You can purchase Jicama in most supermarkets. It tastes sweet and crunchy, is very low in calories and offers a significant amount of Vitamin C. Before you add seasoning you can enjoy the sliced jicama strips plain or add plain strips to salad . It is delicious or try them seasoned.

2 medium jicamas ( peel and slice into strips)
1 TBsp of olive oil
1 tsp each of onion powder & paprika
Sea salt, and optional 1/4 tsp of cumin powder

Preparation:

Toss all ingredients together in a large bowl until fries are well coated. Enjoy!

Red Pepper Gazpacho

5 ripe chopped tomatoes
2 Kirby or 1 regular cucumber, peeled and chopped
1 red pepper, seeded and chopped
1/2 clove ( or more to taste) garlic
2 Tablespoons fresh parsley, chopped
1 Tablespoon fresh cilantro, chopped
1/4 cup spring water
1 Tbsp olive oil ( optional)

PREPARATION:

Make ahead and allow to sit for 2 or more hours before serving. Blend all ingredients in the blender

Add chopped avocado when serving.

Banana Ice Cream and Walnuts ( Dairy Free/ Sugar Free/ Gluten Free)

5 frozen bananas ( peel ripe bananas, freeze on cookie sheet, then place in zip lock baggies)

1/2 cup walnut halves

Directions:

Use your juicer. Put frozen bananas through the juicer shaft and it comes out ice cream. Serve immediately garnished with walnuts or place in freezer for later.

Raw raisin cookies ( Raw/ Dairy Free/ Gluten Free)

3/4 cup raw walnuts
1 cup raisins, soaked and drained well
1/2 cup dried cranberries, soaked and drained well
1/4 raw carob powder ( health food store)

Mix together in food processor, roll into balls and roll in raw shredded coconut if desired.

Mango/Avocado Salad

http://www.welikeitraw.com/rawfood/2006/03/mango_avocado_s.html

Ingredients

2 Ripe Mangoes, peeled, pitted and chopped
1 Large Avocado, peeled, pitted and chopped
1 Tablespoon fresh Lime Juiced
2 Teaspoons Olive Oil
1 Tablespoon Cilantro Leaves
1 Tablespoon Black Sesame Seeds

Instructions:
Hand mix all of the ingredients together and serve.

This mango recipe is from : http://www.welikeitraw.com/rawfood/2006/03/mango_avocado_s.html

Moroccan Pumpkin Soup ( GF/CF)

Olive Oil

2 cups cooked chickpeas

2 leeks, chopped ( white part only) or 1 large onion, diced

8 cups vegetable broth

4 cups pumpkin puree or cooked and mashed pumpkin ( or butternut squash or carrots )

1 tsp. cinnamon, 1/8 tsp. allspice, 1/8 tsp ginger, salt and pepper to taste

Heat the oil in a large saucepan over low heat.
Add the leeks or onions and sauté until soft and translucent, 5 to 10 min.
Add chickpeas and spices and sauté additional 3-4 minutes , stirring frequently.
Mix broth and mashed or pureed pumpkin and pour over chickpeas.
Bring to a boil. reduce heat to low, and simmer..

Variation:

Puree in blender garnish with 1/4 chopped freah cilantro

Artichoke Lemon Ratatouille with Rice ( Chamid)

This lemony mixture of artichokes, onions, celery, zucchini, and young potatoes is a delectable middle eastern version of the traditional French Ratatouille. Add cooked chickpeas for a complete meal.

3 cloves of fresh garlic

2 onions, diced

5 stalks of celery diced

2 potatoes diced ( any kind)

1/2 zucchini , half moon slices

1 bag of frozen artichokes ( Trader Jo)

Olive oil

1 tablespoon Turmeric

Salt and pepper to taste

1/2 cup lemon juice

2-3 cups water.

Optional: Add cooked chickpeas to make this a complete meal

Sautee the garlic, onions, and celery with olive oil until translucent. Add the potatoes, zucchini, and frozen artichokes with water, turmeric, salt, pepper and 1/2 cup lemon juice. Cook on low covered until all vegetables are soft ( stir often) add a mixture of water and lemon if more liquid is needed. should have some juice , but not enough to be a soup.

Eat hot over fresh cooked rice . We love it over Jasmine Rice..

Recipe Archives

Vegetable recipes ( Click for recipes)

Gluten Free or Dairy Free Recipes ( scroll down)

Sugar free desserts ( scroll down)

Dairy Free Ice cream (click for recipe)

No Fry French fries (click for recipe)

No sugar oatmeal cookies ( Click)

Chili Stuffed Baked Potato ( click here)

Calamata Olive Pasta Recipe ( click)

Scroll down for these other great recipes!

Brown Rice Pizza Bake Crock Pot Bread Pudding

Ratatouille Quick Lo Cal Tomato Soup

Quinoa Pilaf Vanilla French Toast Baked apples in the crock pot

The Fiber Connection

A critical component often missing from the American diet is fiber. According to James F. Balch M.D. in his book, Prescriptions for Dietary Wellness, fiber helps lower blood-cholesterol and stabilize the blood-sugar levels. He reports tha it also may help prevent colon cancer, constipation, hemorrhoids , obesity and much more. According to the American Dietetic Association, the average adult should consume about 20 to 35 gm of fiber a day. Good sources of fiber are raw fruit, vegetables, beans, lentils and whole grains.

Swiss Chard with Garlic

5 bulbs of garlic sliced

Olive oil spray

1 bunch of Swiss chard , washed and torn

Spray skillet with olive oil spray. Sautee fresh garlic for about 1 minute. Add torn Swiss chard and sauté about 3 minutes until tender. Add salt if desired.

* Swiss Chard is - is a good source of beta-carotene and fiber. It comes in white and red varieties and is low in calories. It looks a little like spinach and is also a source of iron..

Blueberry Smoothie - Great for breakfast or a healthy snack (GF)

1 cup vanilla rice milk (or any other milk or water)

1/2 cup frozen blueberries ( or use fresh blueberries and add 3 ice cubes)

1 scoop of whey vanilla protein powder

Blend in blender till smooth.

Shakes are a great way of getting a healthy meal when you are in a hurry. Blueberries are packed with antioxidants, wonderful for your skin and immune system, and low on the glycemic scale.

*** Nutritional studies now indicate that dairy may actually help you lose weight. The American Journal of Clinical Nutrition states, " women who consumed three servings or more each day of low fat dairy lost 70% more body fat than women who only ate one serving." Including low fat dairy in your diet may be a good idea if you are trying to lose weight. In addition, dairy provides calcium and vitamin D which appear to protect against bone loss and is needed for healthy teeth.

The protein in the shake helps keep blood sugar from dropping.

***If you choose regular milk, purchase low fat organic milk which is free of growth hormones. Some studies indicate that growth hormones known as rBSH or rBST that are found in cow's milk may contribute to breast cancer. Although the studies are not conclusive , it may still be safer to use organic milk which is now readily available in most regular supermarkets.

What a terrific way to enjoy cauliflower! Looks and tastes like mashed potatoes.

Mystery Mashed potatoes

2 cups of cauliflower ( cooked and drained)

2 TBSP. milk or 3 TBS. no fat sour cream

Salt to taste

Mash and whip the cauliflower to consistency of mashed potatoes. Eat as a side dish. Top with crushed nuts..

This delicious whole grain pizza recipe uses brown rice. Even kids will eat it ! It's from my Healthy Eating food column published in 1994.

Brown Rice Pizza Bake ( Gluten Free)

CRUST:

3 c. cooked brown rice

1/2 c. sesame seeds, dry pan roasted till begin to pop

1 c. grated cheese

2 eggs, or egg replacer well beaten ( can also eliminate the egg)

TOPPING:

A jar of marinara sauce to cover sliced olives ( optional)

1 cup or more of grated cheese 1 large onion, sliced and sautéed

3/4 tsp. garlic powder 1 large green pepper, sliced and sautéed

1/2 tsp. oregano any sautéed or raw vegetable you desire

4 large mushrooms, sliced and sautéed

Preheat oven to 450. Make the crust by combining all 4 ingredients. Pat mixture into a large lasagna type pan that will accommodate the amount of rice . Bake 20 minutes, or until slightly crisp. Remove from oven and spread spaghetti sauce to cover; proceed with topping as for regular pizza. Return to oven for 5 additional minutest until cheese melts. Serve hot from oven. Makes 6 servings.

This is a perfect recipe to take advantage of the summer bounty! Great as part of a meal or as a dip ! To add additional fiber, serve over brown rice, whole wheat cous cous, quinoa , on top of a baked potato or as a dip with whole grain crackers.

Ratatouille ( Dairy and gluten free)

2 medium eggplants, chopped into cubes 2 large fresh tomatoes, diced

1 large Spanish onion, chopped 1/4 cup Olive oil

2 large green pepper, diced large salt and pepper to taste.

2 small zucchini , diced large

Directions:

In a Dutch oven, heat olive oil. Add onion and sauté for a few minutes. Add remainder of ingredients and cook slowly with covered lid, checking frequently and stirring. Cook till all vegetables are very tender ( Add a little water if needed). Add salt and pepper to taste.

Dairy Free Ice Cream

Submitted by: Leslie Long : My 4 year old is allergic to milk. This is a very easy, delicious dessert that I can whip up quickly and it doesn't need sugar!

Banana Ice Cream

2 very ripe bananas

2 Tablespoons applesauce

a few drops of vanilla extract

Mix bananas, applesauce and vanilla extract in blender till smooth. Pour into dessert dish and freeze a few hours till firm.

Variations: add berries, cinnamon or other flavorings.

No Fry French Fries ( Dairy and Gluten Free)

E-mailed to us by: Denise Jensen. These are low fat and taste great!

4 large baking potatoes

3 egg whites

paprika

salt

garlic powder ( optional)

Slice potatoes into wedges or strips

Mix egg whites till frothy. Add seasonings. coat potatoes well.

Place potatoes on a no stick cookie sheet and bake in a 450 oven for about 35 minutes.

Potatoes should be crisp .

Variation: Use sweet potatoes and cinnamon and nutmeg

Calamata Pasta: If you like Greek olives, you'll love this tasty pasta dish ! Use rice pasta for gluten free

(Brown rice pasta is available at Whole Foods Markets, Trader Joe Markets & some supermarkets)

1 pound of your favorite whole grain pasta, cooked and drained 5 carrots, sliced 1 tbsp rosemary ( optional)

1 jar marinara sauce ( Prego marinara is great & has no sugar) 1/4 cup olive oil

1/4 cup or more Calamata olives, pitted and sliced 1 cup water

Set aside cooked and drained pasta . In a large skillet, sauté the carrots and rosemary, if desired, in olive oil for 5 minutes. Add the sliced calamata olives and sauté and stir for an additional full minute. Add a jar of marinara sauce and 1 cup water. Cook down the sauce until the water evaporates and sauce becomes thicker. Pour over pasta and serve with warm Italian bread and salad.

Chili Stuffed Baked Potato: A hearty meal in itself! ( Gluten free; for Dairy Free omit cheese )

4 large baking Potatoes

Vegetarian Chili: Use pre-made or make your own.

Shredded cheese ( Mexican blend)

Preheat oven to 425 degrees. Line 4 large baking potatoes on a cookie sheet. Prick potatoes with at fork and bake for about 1 hour or till potatoes are tender. When done set aside to cool..

When cool, split potatoes in half lengthwise. Mash loosely with fork. Add 2 Tbs. of shredded cheese to potato , then 1/2 cup chili, and top it with 2 Tbs. shredded cheese. Return to cookie and heat an additional 5 minutes in oven until cheese begins to melt. Can serve with low fat sour cream.

Quinoa; a powerhouse grain that has protein, fiber & nutrients

Tired of rice, pasta and potatoes as a side dish?

Try a tasty side dish using an interesting grain that is packed with vitamins, protein essential fiber!

QUINOA, pronounced keen-wah was originally grown in South America in the Andes Mountain area. It was a staple of the Incas and considered the mother grain. It was brought to the United States in the 1980's and cultivated in California. This powerhouse grain is rich in nutrients, is a good source of fiber and has 50% more protein than most other grains. It provides calcium (26 mg per 1 cup serving), iron (4 mg per serving), and B vitamins. Quinoa also contains high levels of lysine, an amino acid the body uses to make protein.

Quinoa can be purchased in any health food store or the health food isle of many supermarkets. It comes in a bag like rice and looks like little puffed sesame seeds. It has a mild taste and is good plain as a side dish, or made into a pilaf.. A 1/4 cup dry provides 5 g protein and 4 g of dietary fiber.

Quinoa Tabouleh; ( From the Whole Foods Website) GlutenFree http://www.wholefoodsmarket.com/recipes/vegetarian/tabouleh.html

Serves 4

1 cup quinoa, cooked according to package directions
1 cup finely chopped flat-leaf parsley
5 green onions, finely chopped
2 cups small grape tomatoes, halved
1 cucumber, peeled and seeded, thinly sliced
Juice of 1 to 2 lemons, more to taste
1/3 cup extra virgin olive oil
Sea salt, pepper and crushed red pepper to taste

Combine all ingredients together in a large serving bowl. Taste and adjust seasoning with salt, pepper and lemon juice. Serve room temperature or chilled.

Nutrition Info

Per serving (About 8.5oz/238g-wt.): 340 calories (180 from fat), 20g total fat, 2.5g saturated fat, 7g protein, 38g total carbohydrate (5g dietary fiber, 4g sugar), 0mg cholesterol, 100mg sodium

Basic Quinoa ( High in protein & fiber)

2 cups water

1 cup Quinoa

salt to taste

1tsp. olive oil ( optional)

Rinse Quinoa well. Place Quinoa and other ingredients in a 1 and 1/2 quart saucepan and bring to a boil. Reduce heat and simmer until water is absorbed, about 10 minutes. When done, grains are translucent and outer germ will separate. Eat like rice or make into a tasty side dish using the following recipe:

Quinoa pilaf ( gluten and dairy free)

Whole Grain Vanilla French Toast

3 eggs

2 egg whites ( or egg beaters)

3/4 cup rice milk

2 tsp of vanilla extract

1/2 tsp. cinnamon

6 slices whole grain bread

olive oil

bag of mixed frozen natural berries, thawed

In a large bowl beat eggs, egg whites, milk, vanilla extract and cinnamon. Pour mixture into a baking dish. Add bread slices, completely coating and let bread soak in egg mixture for 5 minutes. In a large non stick skillet, heat 1 Tbsp of olive oil ( and non stick spray as needed) and sauté each piece of bread on both sides until golden brown. Serve topped with defrosted frozen berries and their juice or 100% fruit preserves.

Variation: Cut bread diagonally in half. Lay in baking dish and bake in a preheated 350 degree oven until eggs are firm and baked . Slice and serve topped with defrosted frozen berries and their natural juice.

Fabulous Bread Pudding ( crock pot recipe)

This recipe is made in a crock pot and is really easy and tasty. Omit butter for dairy free

Apple Bread Pudding

9 slices of whole grain raisin bread, buttered
3 Golden Delicious apples, sliced
2 Tbs lemon juice
1 Tbs grated lemon rind
1 1/2 tsp cinnamon
1 cup apple cider or apple juice
1/2 cup toasted walnuts, optional

Toast both sides under a broiler. Cut up bread . Place all ingredients in
the slow cooker except walnuts. If apples are not sweet, add 1/2 cup honey.

Cook on low for about 5 hours. After 3 hours if you are home, stir.

Add walnuts before serving.

Quick Tomato Soup ( dairy and gluten free)

This is a great quick idea for a quick soup when you are in a hurry.

Open a jar of V-8 juice or low sodium tomato juice. Sautee chopped garlic and onions in pot. Pour V-8 juice into a pot and bring to a boil. Ladle into soup bowls and garnish with chopped scallions, parley, fresh cilantro, chopped egg etc.. or serve plain. For a more hearty soup add cooked brown rice or another grain

Easy no fuss Baked apples ( crock pot)

Healthy, easy & delicious!

4 large baking apples

1 cup water

Pierce apples a few times to relieve pressure while baking. Pour water in crock pot. Carefully place apples and cook on high for 2 and half hours. or bake on slow for 4-5 hours. Comes out sweet and delicious! While hot, serve with vanilla frozen yogurt!

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Additional Winter Soup recipes:

Crock Pot Baked Apple recipe

High Fiber Recipes & health information

Vegetarian Recipes

Quinoa recipes;

Vegetable recipes ( Click for recipes)

Low carbohydrate recipes ( under construction)

Crock pot recipes ( under construction)

Gluten Free or Dairy Free Recipes ( scroll down)

Sugar free desserts ( scroll down)

Antioxidant Rich Breakfast Shake

Vegetarian Entrees ( scroll down)

Heart healthy recipes ( under construction)

Dairy Free Ice cream (click for recipe) Thanks Leslie!

No Fry French fries (click for recipe) Thanks Denise!

No sugar oatmeal cookies ( Click) Thanks Jennifer!

Recipes are from Judee Algazi's Power Foods Cookbook Series

267-254-4144 760 Woodbourne Road Langhorne, Pa.

Gluten & Casein Free

Winter; Spring; Summer and Fall

Spring:

This time of year we think of spring cleaning. Our bodies need spring cleaning too. After eating heavy foods all winter, its time to start eating foods that cleanse and help detoxify.

Think Green; chlorophyll, the green pigment in leafy greens is a natural detoxifier. Now that the weather is starting to warm up, eat more of your foods raw.

Why not invest in a juicer ( range from $59 and up) : Greens are delicious juiced and because you are not cooking out the vitamins, green juice provides a powerhouse of antioxidants.

My Favorite Green Juice Detoxer:

1/2 cucumber, peeled

3 leaves of organic kale or collard greens

2 organic carrots

4 green leaves of organic romaine lettuce

2 sprigs fresh cilantro ( optional)

Push all vegetables through juicer. When done, add 3 ounces of spring water to the juice. Drink immediately.

Packed with minerals, vitamins, antioxidants and chlorophyll

Eat more Greens, raw or slightly sautéed !

Kale
Dandelion greens
Romaine lettuce
Cilantro
Collard greens
Parsley
Watercress
Broccoli
Green Cabbage
Bok Choy
Endive

Living Raw Recipes

Waldorf Broccoli Crunch ( My favorite)
Marinated Bok choy

If you make any of the recipes, let us know how they turned out!

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* Vegetarian Chopped Liver (GF/CF) (rich in Omega 3)

* 1-2-3 Cilantro Hummus (GF/CF)

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Egyptian Red Lentil Soup ( a soothing favorite)

INGREDIENTS: