Recipes

Blueberry Pancakes with Pineapple Yogurt Sauce

  • 1/2 c oat bran
  • 2 eggs
  • 4 oz fresh blueberries

Mix and pour 3 pancakes onto a skillet over medium heat.  While those cook thoroughly until browned, mix together:

  • 1 c lowfat plain yogurt
  • 2 oz pineapple, minced or crushed
  • 20 drops stevia

Flip the pancakes only once, when browned underneath.  Spread the yogurt mixture over the three pancakes and eat.

 

Ginger Drink

This is modified for abstinence from sugar, from the Sundays at Moosewood Restaurant cookbook.

You’ll need a large bowl or pitcher made of glass, glazed ceramic or stainless steel.

    • 1 c  ~ 1 lb fresh ginger root, peeled, grated
    • 1 T whole cloves
    • 4 sticks cinnamon
    • 6 c boiling water

Place the ginger/spice mixture in the bowl or pitcher, then pour the boiling water over it.  Cover and set aside or in the sun, allowing to steep for at least an hour.  Allow to cool to room temperature.  Strain it through a fine mesh or cheesecloth; it’s fine to use a plastic bowl temporarily to transfer the ginger tea once it’s cooled. Freeze or refrigerate in mason jars or original container.

    • 60 drops stevia
    • 1/2 c fresh lemon or lime juice

Alternatively, you could add the sweetener and juice when making individual 8 oz servings (10 drops stevia and half a lemon or lime).  If you use fruit juices, the original recipe called for 1 c orange or pineapple juice in place of stevia.

Serve with hot, cold or sparkling water (water 1:1 to tea).  I found some empty beer bottles from Grolsch beer (they have a small rubber gasket and stopper, making them reusable) that I use to prepare and carry my ginger drink to parties and events.  I like to have a special drink like everyone else.

Play with the proportions to find the spice and sweet balance you prefer.  I have been known to drink straight ginger juice from Arden’s Garden, so this recipe may be spicier than you prefer.

Arden’s Garden is a great local resource for pure ginger,  pineapple and lemon juices, which are unpasteurized if bought direct from their own stores (retaining all their vitamins, minerals and especially enzymes naturally present).  This is an ideal, but pricier, way to make the drink, instead of steeping the ginger.  The recipe above is a compromise between more potent fresh ginger juice (which requires specific, commercial  juicing equipment) and ginger tea, which is dehydrated flakes of ginger root that you add boiling water to make the weakest mixture of the three.

Ginger juice has medicinal qualities of being warming in cold weather, cooling in the heat, anti-inflammatory, anti arthritic, protective against cardiovascular disease and cholesterol, breaking up congestion in the sinuses and digestive tract, and soothing nausea, diarrhea, constipation and ulcers.

Muffin Tops

Basic recipe:

  • 1/4 c oat bran
  • 1/4 c oats (rolled or steel-cut, but not quick or instant)
  • 2 eggs
  • 4-6 oz fresh fruit (frozen is too watery)
  • Optional:  1/2 c cottage cheese, 1/3 c nonfat dry milk or 2 T nut butter

Drop onto a greased or parchment covered cookie sheet.  Size can vary from 3 giant muffin tops, to 12 small cookie sizes.  Bake at 350 degrees F for 18-25 mins. depending on the size.

Carrot Cauliflower Tarragon Soup

(recipe coming soon)

Blender Salad

from Great Cleanse Lifestyle Journal by Dana Kuebler, ND

This recipe was specially formulated to help cleanse and detoxify your cells on a daily basis.  The herbs and spices make it taste great, and will chelate radiation and heavy metals from your body.  More than 8-16 oz a day will also gently cleanse your bowels.

It is very helpful to have a VitaMix or other high speed/high capacity blender.  Either way, add as much as your blender will comfortably mix, then remove to a large bowl, for mixing all the batches together and to allow room to add more.

Wash thoroughly (especially the leafy greens) and cut each vegetable into manageable pieces for your blender.

    • 2 cucumbers, peeled
    • 3 cloves garlic, peeled (not 3 heads/bulbs!)
    • 3-4″ fresh turmeric root, peeled (or 2 t dried)
    • 1-2″ fresh ginger, peeled
    • 6 stalks celery
    • 1 c fresh lemon or lime juice

Blend above ingredients until smooth.  Remove half and add the following ingredients in stages (add water to facilitate the blending as needed):

    • 8 oz raw spinach and/or kale
    • 8 oz arugula
    • 1 cup sprouts, any variety
    • 2 avocados, peeled
    • 1 large handful each of cilantro, basil, parsley
    • 1-2 t sea salt
    • 1/8 t cayenne pepper
    • 2-3 T dulse, kelp or other dried seaweed flakes

All blended batches should be poured in together and completely mixed in the large bowl.  Depending on how much water was used to blend, this makes three to four 64 oz mason jars.  Clean the rims and cap tightly.  It freezes well.  Refrigerated, it lasts almost 2 weeks if transferred to smaller jars to keep the air space to a minimum.

Tofu Peanut Rice Vegetables

    • 6 c cooked brown rice
    • 16 oz firm tofu, diced
    • 1/3 c peanuts
    • 4 c steamed sugar snap peas
    • 1 c cooked peas
    • 1/4 c toasted sesame oil
    • 1/4 c flax seed oil
    • 1/4 c tamari or Bragg’s Liquid Aminos
    • 40 drops liquid stevia
    • 3 inches fresh ginger, peeled, grated/minced
    • 1/2 c scallions, chopped
    • 3 cloves fresh garlic, minced

In a large bowl, combine rice, tofu, peanut and vegetables.  Mix oils and rest of ingredients together thoroughly, then fold into rice mixture.

Brown Rice Pudding

    • 1 c cooked brown rice (short grain is best)
    • 2 eggs
    • 1 c 1% milk
    • 1 t vanilla
    • 1/4 t grated nutmeg

Spray oil in a pie pan or custard dish.  Mix the eggs, milk and spices well, then stir in the rice.  Pour mixture into the pan.  Bake 30 minutes at 350 degrees, or until knife comes out cleanly.

Tempeh with Nutritional Yeast Gravy

(I believe I got this over 25 years ago from The New Farm Vegetarian Cookbook by Hagler, Bates)

I usually double this recipe to make 4 servings, using a 9″x13″ pan.

Sautee for 2-3 minutes in a large skillet:

    • 1/4 c oil, butter or ghee
    • 1 c onion, chopped
    • 1/2 c celery, chopped
    • 2 cloves garlic, minced

Add the following seasonings and stir until slightly browned:

    • 1/4 t salt
    • 1/2 t cumin
    • pinch cayenne
    • 3 T oat bran
    • 3 T Nutritional Yeast

Stir in water, a little at a time, to avoid lumping:

    • 1-1/2 c water

Add soy sauce and simmer for 5 minutes:

    • 2 T soy sauce or Bragg’s Liquid Aminos

In a lightly greased, 8″ x 8″ pan, spread out tempeh:

    • 8 oz tempeh, cut into 1/8″ slices

Pour gravy over tempeh. Bake at 350 degrees for 20 minutes.

Good plain or over rice; freezes well.

Pina Colada Smoothie:  1 c almond milk, (optional:  unflavored protein powder), 4 oz pineapple, 20 drops liquid stevia, 1 t melted coconut oil

Swedish Cucumbers

IN A LARGE BOWL, COMBINE:

    • 4 cucumbers, sliced thin on mandolin or similar
    • 1/2 c fresh,  sweet onions, sliced thin

IN A 2 CUP MEASURE, COMBINE & WHISK WELL:

  • 1/4 c ACV (Apple cider vinegar)
  • 6 T low-fat yogurt (or sour cream)
  • 2 T mayo
  • 1-1/2 t sea salt
  • 1-1/2 t xylitol, liquid stevia or saccharin
  • 1/2 c fresh dill, finely chopped

POUR OVER CUCUMBER MIXTURE, COMBINING THOROUGHLY.

Makes 9 1-cup servings.  Eat immediately or refrigerate. Lasts 5-6 days.

Zucchini Soup

Has a pleasantly mild and sweet taste.  Great for using up an overabundance of large zucchini from the garden in summer.

As simple as this looks, it actually took a 1-2 hours to make. Make sure to have a stock pot, a large skillet, and a large bowl to mix blender batches in at the end.

    • 10-12 zucchini, chopped
    • 2 stalks celery, chopped
    • 1 medium yellow onion, diced
    • 4 garlic cloves, minced
    • 1 lg stalk fresh basil, chopped
    • 1/4 t nutmeg
    • 1/4 t garlic salt
    • 1/2 c water
    • 1 T EVOO (Extra virgin olive oil)

Steam the zucchini.  In another large skillet, saute celery, onion and garlic for 5 mins, and add the basil for the last 2 mins.  Combine zucchini with celery mixture, and saute together with nutmeg and garlic salt.  Puree in a blender, adding zucchini steamer water back in if necessary.  Freezes well.  Makes 8 2-cup servings.

Moroccan Lemon Chicken

OVER MEDIUM HEAT IN LG SKILLET, SAUTE FOR ABOUT 10 MINUTES:

    • 1 med onion, chopped
    • 2 med cloves garlic, minced
    • 1 T olive oil
    • 2 lbs. chicken thighs, boneless, skinless

STIR INTO ABOVE AND BRING TO A BOIL:

    • 1 c water
    • 1/8 tsp saffron
    • 1/2 tsp ground Ginger
    • 1/2 tsp ground cumin
    • 1/2 tsp paprika
    • 1/4 tsp salt
    • 2 lemons’ peel, grated

REDUCE HEAT TO SIMMER, COVERED, ANOTHER 35 MINUTES.

REMOVE CHICKEN AND CUT INTO BITE SIZE PIECES, RETURN.

FOR THE LAST 5 MINUTES, ADD:

    • 3 T lemon juice
    • 2 T fresh Cilantro, chopped
    • optional:  fresh ground black pepper

The original recipe called for 1/4 c green olives, sliced, which is delish, but this version complies with my RFA food plan, and is quite tasty as well.

Serve over rice, millet or quinoa

Clean Pesto (full recipe coming soon)

  • fresh basil
  • fresh garlic
  • EVOO

Bowl of Heaven (KS Loop)

    • 1 c brown rice or oats
    • 8 oz tofu
    • 1 c plain nonfat yogurt
    • 6 oz partially frozen berries
    • 15 drops liquid sweetener

In a large, greased skillet, brown tofu and heat brown rice. Add berries, yogurt and sweetener (optional). Mash everything together, mixing well.

Turkey Butternut Squash Bake (KS inspired)

  • 1 c baked butternut squash, diced or pureed
  • 1/3 c non fat dry milk
  • 4 oz baked, diced turkey (or chicken or pork)
  • 6 oz diced fresh apple

Even better baked ahead.

To steam the squash, I cut it once from top to bottom, laying each half face down on a greased baking pan. It takes about 45 mins at 350, and varies according to its size. Scrape out the seeds and strings, then scoop it out of the shell. Some people peel it before baking, which I will also try next time.

(This is much more time-consuming than my usual breakfast but I got at least 5 servings from a small-medium sized squash, which I saved in the freezer.)

Mix the squash and milk together and press evenly into a greased loaf pan. Mix the meat together with the apples and lay that onto the squash/milk layer. I have also mixed everything together and it’s just as good, and simpler–love that!

Bake at 350 for 15-20 mins.

Ginger Snap Smoothie: 1 c soy milk, 6 oz frozen peaches, 1 t minced ginger, 20 drops non caloric liquid sweetener, dash of vanilla

KS inspired Blueberry Muffin Tops

  • 2 eggs
  • 1/4 c. steel-cut oats
  • 1/4 c. oat bran
  • 1/4 c. low-fat cottage cheese or 1/3 nonfat dry milk
  • 4 oz. fresh blueberries
  • 1 serving non caloric liquid sweetener
  • dash of vanilla

Mix all thoroughly. Drop onto parchment or cookie sheet. Bake at 350 for 18 mins.

Grain Free Tabouli

  • 1 bunch or 3 c fresh parsley, destemmed, chopped
  • 1 c cucumber, diced
  • 2 grated carrots
  • 1 T EVOO/FSO (Flaxseed oil)
  • 2 T fresh squeezed lemon juice/ACV
  • 1 T dried mint leaves (2 T fresh, chopped)
  • 1 lg clove garlic, minced

Wash and prepare first 3 ingredients; set aside. Mix last 4 ingredients well; pour over vegetable mixture, and toss well.

Green Juice – 3 cucumbers, 2 celery stalks, 1″ fresh ginger root, 8 oz. sunflower sprouts

KS inspired Pumpkin Pie

  • 1 c amaranth, cooked, cooled  (spray oil, then press evenly into pie plate or custard pan as a “pie crust”)
  • 2 eggs
  • 1 c low-fat milk
  • 6 oz. pumpkin puree
  • 2 t. pumpkin pie spice
  • 1 serving liquid sweetener (whisk well or blend, pour mixture onto amaranth in pan)

Bake at 400 degrees for 30 mins.

Ginger Pear Muffin Tops (inspired by Kay Sheppard)

  • 1/4 c. dry steel-cut oats
  • 1/4 c. oat bran
  • 1/3 c. nonfat dry milk
  • 2 eggs
  • 4 oz. ripe red pear
  • 1 t. minced fresh ginger
  • 1 serving non caloric liquid sweetener

Bake at 350 degrees for 18 minutes

Body Ecology inspired Millet Quinoa “Holiday Dressing” (with sautéed onions, thyme, rosemary, herbs de Provence)

White Bean Turkey Chili

  • 1/2 c. sautéed onions, celery, portobellos
  • 4 oz. ground turkey, browned
  • 1/2 c. chicken broth
  • 1 T. cumin
  • 1 t. ground chipotle pepper
  • 1 c. cannellini beans
  • 2 T. fresh cilantro, chopped
  • 1 jalapeno, sliced

Here is my process to make a batch of a recipe, and still have each component measured: I saute the onions, celery and Portobello mushrooms in a greased skillet, then remove them from the skillet and measure them into the number of storage bowls needed (dictated by the amount of protein portions I’ll be cooking). I just eyeball it so the proportions are to my tastes. If it isn’t the full 2 cups vegetable serving needed for my eating plan, (it never is), I write on the container something like, “add 1 c. vegs.”

Then I brown the meat with the cumin and chipotle seasonings, so it takes on the flavors. Removing that from the skillet and measuring out 4 oz. each serving, I can then add the meat to each storage bowl. The remainder of the ingredients do not need to be cooked, so they are measured and added into each storage bowl.

I usually add cilantro or jalapeno after I reheat the chili, so they stay fresh.

If I want to eat some right away, I wait until the recipe is complete, measured and combined, then return a serving to a small pot on the stove, to heat it back up together for a few minutes.

Smoked Hummus

    • 2 c chickpeas or other white beans, drained (usually one can)
    • 2 medium garlic cloves, minced
    • 2 T EVOO
    • 1 T fresh lemon juice
    • 1 T smoked Hungarian paprika, or more, to taste
    • salt to taste

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