HEALTHY COOKING
BREAKFAST:
FRUIT SMOOTHIE
HIGH PROTEIN PANCAKES
SOUPS:
LENTIL and LEMON SOUP
QUICK WHITE BEAN SOUP
SALADS and VEGETABLES:
FRESH ORANGE DRESSING
VINAIGRETTE DRESSING
TAHINI DRESSING
SILKEN MISO SAUCE
WARM GARBANZO BEAN SALAD
SPICY VEGETABLE BAKE
“FRENCH FRIES”
DAIRY, SOY and ALTERNATIVES:
TOFU or TEMPEH STIR-FRY
TUFU LOAF
TOFU ENCHILADA
TEMPEH-WALNUT BURGERS
BEANS and NUTS:
LENTIL and SPINACH BAKE
MEXICAN CHILI STEW
GRAINS:
PASTA WITH TOMATOES, BASIL and ARUGULA
MEXICAN MILLET SALAD
FISH and SEAFOOD:
SHRIMP and FISH STIR FRY
PORTUGESE FISH FILLETS
CARIBBEAN SEAFOOD STEW
POULTRY:
BROCCOLI CHICKEN WITH SPICY ALMOND SAUCE
CHICKEN CHASSEUR
CHICKEN A LA KING
MEATS:
STEAK WITH PEPPER SAUCE
PORK WITH PRUNES
SWEET AFTERS:
TOFU MOUSSE
NUTTY TREATS
UPSIDE-DOWN CAKE
LOW FAT CHOCOLATE CAKE
GINGERBREAD
BAKED APPLES
LEMON CURD
LENTIL and LEMON SOUP
QUICK WHITE BEAN SOUP
FRESH ORANGE DRESSING
VINAIGRETTE DRESSING
TAHINI DRESSING
SILKEN MISO SAUCE
WARM GARBANZO BEAN SALAD
SPICY VEGETABLE BAKE
“FRENCH FRIES”
TOFU or TEMPEH STIR-FRY
TUFU LOAF
TOFU ENCHILADA
TEMPEH-WALNUT BURGERS
LENTIL and SPINACH BAKE
MEXICAN CHILI STEW
PASTA WITH TOMATOES, BASIL and ARUGULA
MEXICAN MILLET SALAD
SHRIMP and FISH STIR FRY
PORTUGESE FISH FILLETS
CARIBBEAN SEAFOOD STEW
POULTRY:
BROCCOLI CHICKEN WITH SPICY ALMOND SAUCE
CHICKEN CHASSEUR
CHICKEN A LA KING
STEAK WITH PEPPER SAUCE
PORK WITH PRUNES
TOFU MOUSSE
NUTTY TREATS
UPSIDE-DOWN CAKE
LOW FAT CHOCOLATE CAKE
GINGERBREAD
BAKED APPLES
LEMON CURD
FRUIT SMOOTHIE
(Serves 1)
Blend together in a food processor:
1 Frozen banana
¾ cup Fresh, seasonal fruit
1 Tbsp.Ground flax seeds
2 Tbsp.Protein powder (rice, whey, egg, soy)
For a low carb alternative replace fruit with:
1 cup Mixed berries
½ Apple / orange
HIGH PROTEIN PANCAKES
(12 Pancakes)
Sift into a bowl:
1¼ cup Whole wheat or spelt flour
¼ cup Rice protein powder
2 tsp. Baking powder
Add and mix in no more than 50 strokes:
1½ cup Milk or rice milk
2 Eggs, beaten
2 Tbsp. Vegetable oil
½ cup Oat bran
Drop from a tablespoon onto a moderately hot griddle
Bake slowly until golden-brown
Turn and brown the other side
Serve with fresh fruit and chopped nuts
LENTIL and LEMON SOUP
(Serves 3)
Fry, covered, for 5 minutes without coloring:
2 tsp Olive oil
1 Large onion, chopped
1 Clove garlic, crushed
Add and bring to the boil:
5 oz Red lentils, washed
1 pint Vegetable broth
Add: 14 oz Tin tomatoes
2 tsp Tomato puree
Bring back to the boil and simmer, covered, for 15-20 minutes
Add: 2 Tbsp Fresh thyme or basil
Juice of ½ lemon (to taste)
QUICK WHITE BEAN SOUP
(Serves 4)
Fry gently until soft:
2 tsp. Olive oil
1 Onion, finely chopped
1 Clove garlic, crushed
Add: 1 Tin of tomatoes, chopped
1 Tin of butter beans
½ Tin of black eyed peas
2 tsp. Tomato puree
1 tsp. Honey
½ cup Tofu
1 cup Vegetable bouillon
Bring to the boil, and then simmer for 15 minutes
Puree in a liquidizer
Return to a clean pan and add:
½ Tin of black eyed peas
2Tbsp. Chopped fresh basil
Add more water or stock as necessary to achieve the desired consistency
FRESH ORANGE DRESSING
In a food processor combine all ingredients and blend until smooth:
¼ cup Olive oil or flax oil
¼ cup Fresh orange juice
¼ cup Brown rice vinegar
2 Tbsp. Fresh mint
2 Tbsp. Fresh rosemary leaves
1 tsp. Grated orange rind
1 tsp. Grated lemon ring
¼ cup All-fruit marmalade
VINAIGRETTE DRESSING
Mix: 1 Tbsp. Olive oil or flax oil
2 Tbsp. Apple cider / balsamic vinegar
1 Tbsp. Braggs aminos / tamari
(crushed garlic to taste)
TAHINI DRESSING
Mix to a thick paste:
¼ cup Tahini
2 Tbsp. Lemon juice
Add: 3 Tbsp. Water
1 Clove garlic, crushed
Add more water to form desired consistency
SILKEN MISO SAUCE
In a food processor combine all ingredients and blend until smooth:
1 package Silken tofu
3 Tbsp. Apple cider vinegar
2 Tbsp. White or yellow miso
2 Tbsp. Olive oil or flax oil
1 tsp. Honey
1 clove Garlic, crushed
Black pepper
WARM GARBANZO BEAN SALAD
(Serves 4)
In a large skillet fry:
1 Tbsp. Olive oil
1 medium Onion, finely diced
2 Stalks of celery, sliced
Cook, stirring often for 5 minutes, or until soft
Add and cook for a further 5 minutes:
2 Cloves garlic
2 cans Garbanzo beans
13 oz. jar Artichoke hearts, drained and quartered
8 Oil-packed sun-dried tomatoes, drained and sliced
4 Tbsp. Vegetable stock
Cook for a further 4 minutes
Stir in: 3 Tbsp. Lemon juice
2 tsp. Chopped herbs (rosemary or basil)
Black pepper to taste
Serve immediately on a bed of salad greens
SPICY VEGETABLE BAKE
SAUCE:
Bring to the boil:
2 Spring onions, chopped
1 Clove garlic, crushed
¼ tsp. Cayenne pepper
2 tsp. Cumin
1 large can Tomatoes
3 small cans Tomato puree
Salt and pepper
Simmer uncovered on low heat for 20 minutes
VEGETABLES
Steam until barely tender:
Mixed vegetables
(e.g. eggplant, zucchini, peppers, cauliflower)
Pour sauce over vegetables
Cover with: 1-2 oz. Mozzarella or rice cheese per person
Bake at 350°F till hot an bubbly OR grill until golden brown
“FRENCH FRIES”
(Serves 3)
Cut into 1” chips:
2 large potatoes with skins, washed
Place in a plastic bag with 1 Tbsp. olive oil, shake well
Remove from bag and place on baking tray
Bake at 400o F for 30-40 minutes – until soft in the center
Top with: 2 Tbsp. Chopped basil
2 Tbsp. Chopped sun-dried tomatoes
2 oz. Soy cheese
Bake for a further 3 minutes
TOFU or TEMPEH STIR-FRY
(Serves 4)
fry for 5 minutes:
1 tsp Olive oil
½ Onion, chopped
1 Clove garlic, crushed
Add to prevent sticking:
¼ cup Vegetable bouillon
2 cups Tofu or tempeh, cubed
Simmer, covered, for 10 minutes. Then add:
2 Zucchini, sliced
2 Carrot, sliced
1 Red pepper, sliced
1 cup Broccoli florets
Cook on high for 5, then add:
4oz Mushrooms, sliced
8 oz Chopped spinach
Juice of ½ lemon
2 Tbsp Tamari or soy sauce
TUFU LOAF
(Serves 6-8)
Mix together:
1 lb. Tofu, mashed
½ cup Whole-wheat flour or brown rice flour
1/3 cup Parsley, chopped
¼ cup Onion, chopped
2 Tbsp. Soy sauce
2 Tbsp. Vegetable bouillon powder
2 Tbsp. Dijon mustard
2 cloves Garlic, crushed
Black pepper
Line a loaf pan with non-stick paper.
Press the tofu mixture into the pan and bake for 1 hr. at 350oF
Removing from the pan and bake for another 10 minutes
Serve with spicy tomato sauce or mushroom gravy.
TOFU ENCHILADA
(Serves 6)
In a food processor blend until smooth:
24 oz Drained, firm tofu
½ Medium onion
1 Clove garlic
2 Tbsp. Braggs
Add: 8 oz. Diced mushrooms
Have ready:
6 small Corn or whole-wheat tortillas
2 cups Tomato sauce
Lay about 1/8th of the mixture across a tortilla and roll it up into a “sausage”
Repeat with the rest of the tortilla
Spread ½ cup of tomato sauce in the bottom of an ovenproof dish. Place the rolled tortilla in the dish, and then cover with remaining sauce
Top with:
4 oz Grated cheese or soy-cheese
Bake at 350o F for 20 to 25 minutes
TEMPEH-WALNUT BURGERS
(Serves 8)
Preheat oven to 350°F
Spread on a baking tray and bake until lightly toasted::
1½ cup Walnuts
In a pan fitted with a steamer basket, steam:
16 oz. Tempeh, cubed
Steam for 20 minutes, then remove from steamer and set aside
In a food processor, pulse toasted walnuts to fine powder
Add: Half the steamed tempeh
1 Tbsp. Dijon mustard
1 Tbsp. Tamari
Puree until smooth
Transfer to a large bowl
Add: Remaining tempeh, crumbled into very small pieces
In a large skillet cook until soft:
1 Tbsp. Olive oil
½ Onion, finely chopped
3 Cloves garlic, crushed
1 Red pepper, finely diced
1 Tbsp. Fresh rosemary, minced
Salt and pepper
Add vegetable mix to the tempeh and mix well
Using ½ cup for each and packing tightly form 8 round patties
Brush patties with oil
Cook over a high grill until golden, about 4 minutes per side
LENTIL and SPINACH BAKE
(Serves 4)
Simmer till soft, about 20 minutes:
1 ½ cup Red lentils, washed well
2 ½ cup Water
Should be thick and dry when cooked
Stir in: 1 clove Garlic, crushed
2 Tbsp Vegetable bouillons
Wash, drain and chop:
2 lb Spinach
Cook in a dry pan until it begins to wilt, then drain
Spread the spinach in a shallow, oven proof dish
Top with: 2 Beef-tomatoes, sliced
Top with: The lentil mix
¼ cup Grated cheese / cheese alternative
Bake at 375oF for 40 minutes
MEXICAN CHILI STEW
(Serves 6)
Soak overnight covered in water:
1 cup Dry red beans
In a large pan sauté until soft:
1 cup Onions, chopped
2½ Tbsp. Garlic, crushed
1 Tbsp. Olive oil
Add: ¼ cup Jalapeno peppers, deseeded and diced
½ cup Carrots, thinly sliced
½ cup Celery, thinly sliced
2 Red peppers, seeded and diced
Cook for 3 minutes
Add: 3 Tbsp. Fresh cilantro, minced
6 cups Water or vegetable stock
3 cups Whole-kernel corn
2 tsp. Cumin
2 tsp. Coriander
½ tsp. Cayenne
The beans
Cover and cook on low for 2 hours, or until beans are tender and stew is thick
Serve topped with avocado, yogurt or salsa
PASTA WITH TOMATOES, BASIL and ARUGULA
(Serves 4)
Fry for 8 minutes, stirring often:
1 Tbsp. Olive oil
1 Red onion, finely chopped
Add: 2 Cloves garlic, chopped finely
2 Medium tomatoes, seeded and chopped
¼ cup Balsamic vinegar
2 Tbsp. Capers, drained
Cook for 4 minutes, stirring often
Remove from heat and add:
¾ cup Finely chopped fresh basil
1 cup Arugula leaves (or basil)
Black pepper to taste
Cook according to instructions:
12 oz. Whole-wheat pasta
Add tomato mixture, toss, then top with grated cheese or soy cheese
MEXICAN MILLET SALAD
(Serves 8)
MILLET
In a medium saucepan bring to the boil:
4 cups Boiling water or light vegetable stock
Add: 1 cup Uncooked millet
1 pound Firm tofu OR cooked chicken finely diced
Cover and simmer until tender, about 20 minutes
Drain the millet and cool
Add: 1½ cups Fresh corn (from 3 ears)
¼ cup Fresh cilantro, chopped
DRESSING
In a food processor or blender process or blend until pureed:
2 medium Jalapeno peppers, halved and seeded
2 Scallions, chopped
6 Tbsp. Lime juice
2 Tbsp. Flax oil
2 Tbsp. Fresh cilantro
Mix together:
1 medium Avocado, diced
The millet mixture and the dressing
Serve with steamed vegetables or salad greens and tomato salsa
SHRIMP and FISH STIR FRY
(Serves 2)
Stir-fry till barely cooked:
1 tsp. Olive oil
2 oz White fish, cut into ½” cubes
Remove fish from pan and keep warm
Stir-fry:
1 Onion, chopped
1 Clove garlic, crushed
½ cup Mushrooms
1 Stick celery, sliced
2 Carrots, sliced
To prevent sticking add:
½ cup Fish stock
Blend then add:
1 Tbsp. Soy sauce
1 Tbsp Sherry OR lemon
1 Tbsp Corn flour
Add and cook (about 3 minutes):
6 oz peeled shrimp
PORTUGESE FISH FILLETS
(Serves 2)
Stir-fry for 2 minutes:
1 tsp. Olive oil
1 Onion, chopped
1 Clove garlic, crushed
1 Green pepper, chopped finely
Add: 2 tsp Tomato puree
6 oz Can tomatoes, drained and crushed
(2 Tbsp White wine)
3 Black olives, sliced
Cover and simmer for 10 minutes, stirring occasionally.
Poach (covered) over a VERY low heat in 3 Tbsp water:
10 oz fish fillet
Top fish with the sauce and serve immediately
CARIBBEAN SEAFOOD STEW
(Serves 4)
In a bowl combine:
1 Tbsp. Olive oil
1 Tbsp. Lime juice
1/8 tsp. Salt and Pepper
Set aside
In a large saucepan cook till tender, about 4 minutes:
1 Tbsp Olive oil
1 cup Onion, finely chopped
1 cup Sweet green pepper, chopped
1 Tbsp. Garlic, minced
1 Jalapeno pepper, deseeded and finely chopped
Stir in:
14 oz Can diced tomatoes, with juice
½ cup Coconut milk
Bring to boil then reduce heat and simmer, uncovered, for 10 minutes, stirring occasionally
Stir in:
1 lb. Skinless red snapper, cut into 1” cubes
8 oz. Peeled shrimp
½ cup Cilantro
Cook uncovered for 5 minutes, or until fish just flakes with a fork and shrimp are opaque
Serve with brown rice
BROCCOLI CHICKEN WITH SPICY ALMOND SAUCE
(Serves 6)
Whisk together in a small saucepan until blended:
½ cup Hot water
½ cup Almond butter
¼ cup Lemon juice
2 Tbsp. Soy sauce
2 Tbsp. Blackstrap molasses
1 tsp Cayenne
Sauté until cooked through:
1 lb. Chicken, cubed
2 tsp. Olive oil
Remove from pan and set aside
Sauté for 5 to 8 minutes:
2 tsp. Olive oil
2 tsp. Fresh ginger, diced or grated
2 Cloves garlic
1 large Onion, diced
3 Tbsp. Soy sauce
Add: 1 lb. Broccoli, chopped
The pre-cooked chicken
Cook until the broccoli is tender
Add and cook for 2 minutes:
1/3 cup Cashews, chopped
The almond sauce mixture
Sauté: 2 tsp. Olive oil
1 Onion, finely chopped
1 Clove garlic, finely chopped
Add: ½ cup Tomato puree
2 cup Sliced mushrooms
1 cup Dry white wine
½ tsp. Pepper
1½ cup Chicken or vegetable stock
(¼ cup Brandy)
¼ tsp. Thyme
1 tsp. Basil
1 Bay leaf
Bring to boil and simmer for 25 minutes.
Meanwhile, sauté in olive oil to seal:
2 lb. Chicken breast
Place chicken in an oven safe baking dish
Pour boiling sauce over chicken and bake at 350°F for 30 minutes, or until chicken is cooked
CHICKEN A LA KING
(Serves 2)
Sauté: 1 tsp. Olive oil
1 small Onion, finely diced
Add and cook for s minutes:
6 oz. Chicken breast, cubed
2Tbsp. Water
Add and simmer stirring constantly till thickened:
1 cup Mushrooms, sliced
2 tsp. Flour blended with ½ cup milk
Add and cook for 10 minutes:
½ cup Peas
¼ tsp. Black pepper
¼ tsp. Paprika
(1 Tbsp. brandy)
STEAK WITH PEPPER SAUCE
(Serves 4)
1) Prepare marinade:
Sauté until brown:
2 tsp. Olive oil
1 Carrot, diced
1 Onion, finely diced
Add: 3 Sprigs of parsley
1 Bay leaf
Pinch of thyme
¼ cup Vinegar
Simmer until reduced to a third of the original volume
Add: 3 cups Strong brown gravy or beef bouillon
9 Black peppercorns
Bring to the boil then simmer for 10 minutes
Strain to remove herbs and peppercorns
2) Grill till half cooked:
1 lb. Steak
Transfer to a frying pan
Add: 1/3 cup Marinade
½ cup Dry red wine
Fresh ground black pepper to give a “hot” taste
Simmer until cooked
PORK WITH PRUNES
(Serves 4)
Cover and soak in tea:
18 large Prunes
When soft, drain and remove the stone
Replace the stone with an almond
Simmer prunes for 15 minutes in:
1¼ cup Red wine
Sauté: 2tsp. Olive oil
1 lb. Pork fillet, cut into1½ cubes
Blend: 1 Tbsp. Flour
1¼ cup Stock
Bring to the boil, stirring constantly
Cover and simmer for 20 minutes or until meat is cooked
Add red wine and prunes to meat
TOFU MOUSSE
(Serves 4)
Blend in a food processor until smooth and creamy:
12 oz Extra firm silken tofu – 1 box
4 Pitted dates
2 Tbsp. Frozen orange juice concentrate
2 tsp. Sesame oil
Rind of an orange
Stevia to taste
Pour into individual serving dishes
Serve chilled
NUTTY TREATS
Mix together:
½ cup Almond butter
2 Tbsp. Honey
Roll teaspoon-sized balls of nut mixture in:
1) Sesame seeds
2) Crushed cereal
3) Chopped nuts
Refrigerate for at least 1 hour
UPSIDE-DOWN CAKE
(Serves 6)
Cover the bottom of a deep 8” pan with:
2 cups Mixed berries, sliced
Duste with: 1 Tbsp. Whole wheat OR spelt flour
½ tsp. Cinnamon
2 Tbsp. Honey
Juice & rind of 1 lemon
Mix together: ¾ cup Whole wheat OR spelt flour
¼ cup Rice protein powder
1 tsp. Baking powder
¼ cup Honey
1 Egg
¼ cup Milk or milk alternative
Pour the batter over the fruit
Bake at 350o F for 30 minutes, or until set
Serve warm
LOW FAT CHOCOLATE CAKE
(Serves 12)
Grease and flour two 9” round cake pans
In a bowl, sift together:
2 cups Whole wheat or spelt flour
1 cup Raw sugar
3 Tbsp Unsweetened cocoa powder
1 Tbsp Baking powder
1 tsp Baking soda
Make a well in the center and add:
1 cup Apple sauce
2 Tbsp Kahlua (optional)
2 tsp Vanilla
Do not mix yet!
In a separate bowl, beat until foamy:
6 Egg whites
1 tsp Cream of tartar
Slowly beat in:
½ cup Raw sugar
Continue beating until the mixture forms stiff peaks
Add ¼ of the egg mixture to the flour and mix thoroughly
Gently fold in the remaining egg mixture
Pour into the prepared pan and bake for 55 minutes at 325°F, or until the top feels springy
Cool in the tin for 30 minutes, then carefully remove from tin and cool completely on a wire rack
Serve with a sifting of confectioners sugar and fresh, warmed berries
GINGERBREAD
Preheat oven to 350°F
Combine and stir well:
1/3 cup Vegetable oil
½ cup Wheat germ or oat bran
1 Egg
2/3 cup Molasses
1/3 cup Raw sugar
¾ cup Yogurt, plain
Sift into moist ingredients:
1 cup Whole wheat flour or spelt flour
3 tsp. Baking powder
2 Tbsp. Rice protein powder
2 tsp. Ginger, powdered
1 tsp. Cinnamon
Combine in no more than 20 strokes
Pour into an 8’ square loaf pan, greased and dusted with flour
Bake for 45 minutes, or as soon as dough no longer adheres to toothpick or cake tester – DO NOT OVERBAKE
BAKED APPLES
(Serves 4)
Wash, dry and core:
4 Large apples, chilled
Cut a ring through the peel of the apple around its “waist”
Arrange apples on a baking tray
Mix together:
4 Tbsp. Pecans, chopped
4 Tbsp. Raisins
2 tsp. Orange zest
½ tsp. Cinnamon
2 Tbsp. Raw sugar
Stuff apple-core holes with the nut mixture
Bake at 350°F for 35-40 minutes, or until tender
LEMON CURD
In a double boiler beat together until thickened:
½ cup Lemon juice
Rind of 2 lemons, finely grated
½ cup Raw sugar
3 Eggs, beaten
Pour into a jar and cool before refrigerating
Serve on toast or on top of yogurt