Pasta Primavera

Pasta, vegetables, and a sprinkle of cheese make this a child-friendly classic that adults will love too

8 oz dry whole-wheat spaghetti
1 Tbsp olive oil
1 tsp garlic, minced (about ½ clove)
4 C assorted cooked vegetables — such as red pepper strips, broccoli florets, carrot sticks, or green beans (Leftover Friendly)
1 can (15½ oz) no-salt-added diced tomatoes
1 can (5½ oz) low-sodium tomato juice
¼ tsp ground black pepper
¼ C grated parmesan cheese

Bowtie Pasta with Chicken, Broccoli, and Feta

This yummy dish provides a tasty way to get your children to eat broccoli

2 C dry whole-wheat bowtie pasta (farfalle) (8 oz)
1 Tbsp olive oil
1 tsp garlic, minced (about ½ clove)
8 oz white button mushrooms, rinsed and cut into quarters
4 C cooked broccoli florets (or 1 1-lb bag frozen broccoli, thawed)
1 C grilled boneless, skinless chicken breast, diced (about 2 small breasts) (Leftover Friendly)
2 C low-sodium chicken broth
1 medium lemon, rinsed, for 1 tsp zest and 1 Tbsp juice (use a grater to take a thin layer of skin off the lemon; squeeze juice and set aside)
2 oz reduced-fat feta cheese, diced (Healthy Eating Two Ways)

Mediterranean Pork Penne

If this dish isn't simple enough for your children, see the tip below for serving “two ways”

2 C dry whole-wheat penne pasta (8 oz)
1 Tbsp olive oil
1 tsp garlic, minced (about ½ clove)
8 oz white button mushrooms, rinsed and cut into quarters
½ bag (8 oz bag) sundried tomato halves, cut into thin strips
½ jar (8 oz jar) artichoke hearts in water, drained, cut into quarters
2 C low-sodium beef broth
2 Tbsp cornstarch
12 oz stir-fry pork strips, sliced into
12 strips (or, slice 3 4-oz boneless pork chops into thin strips)
¼ C fat-free evaporated milk
2 Tbsp fresh parsley, rinsed, dried, and chopped (or 2 tsp dried)

Parmesan Green Beans

A side dish so tasty, children won’t even know it’s good for them

1 Tbsp olive oil
1 tsp garlic, minced (about 1 clove) (or ¼ tsp garlic powder)
1 small onion, thinly sliced (about ½ C)
1 bag (16 oz) frozen green beans
1 C low-sodium chicken broth
¼ C grated parmesan cheese
¼ tsp ground black pepper

1. Combine olive oil and garlic in a large saucepan. Cook until
garlic is soft, but not browned (about 30 seconds).
2. Add onion, and continue to cook for about 5 minutes over
medium heat until soft.
3. Add green beans and chicken broth. Bring to a boil and
simmer for 2 minutes, until the beans are heated through.
4. Sprinkle with parmesan cheese and pepper, and serve.

Turkey and Beef Meatballs with Whole-wheat Spaghetti

Easy and delicious—try serving with Parmesan Green Beans

8 oz dry whole-wheat spaghetti
2 C Super Quick Chunky Tomato Sauce
1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried)
4 tsp grated parmesan cheese

For turkey meatballs:
6 oz 99 percent lean ground turkey
¼ C whole-wheat breadcrumbs
2 Tbsp fat-free evaporated milk
1 Tbsp grated parmesan cheese
½ Tbsp fresh chives, rinsed, dried, and chopped (or 1 tsp dried)
½ Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)

Buttons and Bows Pasta

This light and lemon-y meal is a refreshing change to the same old pasta

2 C dry whole-wheat bowtie pasta (farfalle) (8 oz)
1 Tbsp olive oil
1 tsp garlic, minced (about 1 clove)
1 bag (16 oz) frozen peas and carrots
2 C low-sodium chicken broth
2 Tbsp cornstarch
1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
1 medium lemon, rinsed, for 1 tsp zest (use a grater to take a thin layer of skin off the lemon)
¼ tsp ground black pepper

Super Quick Chunky Tomato Sauce

Make batches of this tasty sauce to go with a number of recipes in this cookbook

2 tsp olive oil
1 tsp garlic, chopped (about 1 clove)
1 jar (12 oz) roasted red peppers, drained and diced (or substitute fresh roasted red peppers; see tip)
2 cans (14½ oz each) no-salt-added diced tomatoes
1 can (5½ oz) low-sodium tomato juice
1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried)
¼ tsp ground black pepper

Mexican Lasagna

This festive twist on lasagna—and a quick weeknight meal—will make your family cheer “olé!”

10 6-inch corn tortillas
2 C canned low-sodium black beans, rinsed
4 C Super Quick Chunky Tomato Sauce (Leftover Friendly)
1½ C Monterey Jack cheese, grated
1 bag (10 oz) baby spinach leaves, rinsed
2 C grilled chicken, diced (Leftover Friendly)
2 Tbsp fresh cilantro, rinsed, dried, and chopped (or substitute 1 tsp dried coriander)
Nonstick cooking spray

Asian-style Chicken Wraps

Delicious finger food that’s just as healthy as it is fun to eat

For sauce:
1 small Jalapeno chili pepper, rinsed and split lengthwise—remove seeds and white membrane, and mince (about 1 Tbsp); for less spice, use green bell pepper
1 Tbsp garlic, minced (about 2–3 cloves)
3 Tbsp brown sugar or honey
½ C water
½ Tbsp fish sauce
2 Tbsp lime juice (or about 2 limes)

For chicken:
1 Tbsp peanut oil or vegetable oil
1 Tbsp ginger, minced
1 Tbsp garlic, minced (about 2–3 cloves)
12 oz boneless, skinless chicken breast, cut into thin strips
1 Tbsp lite soy sauce
1 Tbsp sesame oil (optional)
1 Tbsp sesame seeds (optional)

Sweet and Sour Chicken

sweet and sour flavors make a winning combination in this healthier version of a popular Chinese dish

1 bag (12 oz) frozen vegetable stir-fry
1 Tbsp peanut oil or vegetable oil
1 Tbsp ginger, minced
1 Tbsp garlic, minced (about 2–3 cloves)
1 Tbsp scallions (green onions), rinsed and minced
2 Tbsp rice vinegar
1 Tbsp Asian hot chili sauce (Healthy Eating Two Ways)
2 Tbsp brown sugar
1 Tbsp cornstarch
1 C low-sodium chicken broth
12 oz boneless, skinless chicken breast, cut into thin strips
1 Tbsp lite soy sauce

“Fried” Rice and Chicken

Use leftovers from the Hawaiian Huli Huli Chicken to make this quick and easy weeknight meal

1 Tbsp vegetable oil
1 tsp garlic, minced (about 2 cloves)
1 C no-salt-added diced tomatoes, with juice drained
4 C assorted vegetables (or a 1-lb bag frozen mixed vegetables)
(Leftover Friendly)
2 C cooked brown rice (Leftover Friendly)
1 C cooked boneless, skinless chicken breast, diced (Leftover Friendly)
¼ C sauce from Hawaiian Huli Huli Chicken
1 Tbsp lite soy sauce
½ Tbsp sesame oil

Wow-y Maui Pasta Salad

try this flavorful side dish with the Hawaiian Huli Huli Chicken — or it’s perfect for a summer party!

2 C dry whole-wheat rotini (spiral) pasta (8 oz)
1 C fresh or frozen snow peapods, sliced thinly on an angle (julienned)
½ C cucumber, peeled and diced
¼ C carrots, peeled and diced
1 can (8 oz) pineapple chunks in juice, diced; set aside ¼ C juice
½ C fat-free plain yogurt
1 Tbsp fresh chives, rinsed, dried, and chopped (or 1 tsp dried)
1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
¼ tsp salt
¼ tsp ground black pepper

Hawaiian Huli Huli Chicken

So fun to eat that your children won’t know it’s healthy too—try serving with Wow-y Maui Pasta Salad

12 oz boneless, skinless chicken breast, cut into 1-inch cubes (24 cubes) (about 2 large breasts)
1 C fresh pineapple, diced (24 pieces) (or canned pineapple chunks in juice)
8 6-inch wooden skewers

For sauce:
2 Tbsp ketchup
2 Tbsp lite soy sauce
2 Tbsp honey
2 tsp orange juice
1 tsp garlic, minced (about 1 clove)
1 tsp ginger, minced

Wiki (fast) Rice

Wiki means “fast” in Hawaiian, and this dish fits the bill—it’s quick and easy to make

1 Tbsp canola oil
1 Tbsp fresh garlic, minced (about
3 cloves) (or 1 tsp dried)
1 tsp fresh ginger, minced (or ¼ tsp dried)
1 Tbsp scallions (green onions), rinsed and minced
½ C canned sliced water chestnuts, drained
2 C cooked mixed vegetables (or ½ bag frozen stir-fry vegetable mix) (Leftover Friendly)
2 C cooked brown rice (Leftover Friendly)
1 Tbsp lite soy sauce
1 tsp sesame oil

Baked Eggrolls

Phyllo dough makes these eggrolls easy to roll—try with a side of Wiki (Fast) Rice

1 Tbsp vegetable oil
2 tsp sesame oil (optional)
2 tsp ginger, minced (or ½ tsp dried)
2 tsp garlic, minced (about 2 cloves)
4 C cabbage (napa or Chinese), rinsed and shredded
2 C carrots, peeled and sliced thinly on an angle (julienned)
2 C grilled boneless, skinless chicken breast, cut into strips (about 4 small breasts) (Leftover Friendly)
1 tsp lite soy sauce
8 phyllo dough sheets
Nonstick cooking spray

Make Your Own Turkey Burger

Let family members help prepare the meal by choosing their own burger ingredients

12 oz 99 percent lean ground turkey
2 Tbsp fresh parsley, rinsed, dried, and chopped (or 2 tsp dried)
4 whole-wheat hamburger buns
Nonstick cooking spray

Burger ingredients:
1 C fresh tomatoes, rinsed and diced (or canned no-salt-added diced tomatoes)
1 C red onions, diced
1 C white mushrooms, rinsed and sliced
1 C part-skim shredded mozzarella cheese

Shepherd’s Pie

Leftover chicken and vegetables make this classic dish quick and easy to prepare

For potatoes:
1 lb Russet potatoes (or other white baking potatoes), rinsed, peeled, and cubed into ½-inch to ¾-inch
pieces
¼ C low-fat plain yogurt (or low-fat sour cream)
1 C fat-free milk, hot
¼ tsp salt
¼ tsp ground black pepper
1 Tbsp fresh chives, rinsed, dried, and chopped (or 1 tsp dried)

Empañapita

Similar to a Spanish empañada, this empaña“pita” uses pita bread for the shell

2 (6½-inch) whole-wheat pitas
1 C Tangy Salsa (see recipe on page 51)

For filling:
2 C canned low-sodium black beans, rinsed
2 C frozen broccoli, corn, and pepper vegetable mix, thawed (Leftover Friendly)
2 C grilled boneless, skinless chicken breast, diced (about 4 small breasts)
½ C shredded low-moisture part-skim mozzarella cheese
1 Tbsp fresh cilantro, rinsed, dried, and chopped (or substitute 1 tsp dried coriander)
2 Tbsp scallions (green onions), rinsed and chopped (or substitute red onions)

GardenTurkey Meatloaf

This classic family favorite is made healthier with lean ground turkey and colorful garden vegetables

For meatloaf:
2 C assorted vegetables, chopped—such as mushrooms, zucchini, red bell peppers, or spinach (Leftover
Friendly)
12 oz 99 percent lean ground turkey
½ C whole-wheat breadcrumbs (or substitute regular breadcrumbs)
¼ C fat-free evaporated milk*
¼ tsp ground black pepper
2 Tbsp ketchup
1 Tbsp fresh chives, rinsed, dried, and chopped (or 1 tsp dried)
1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
Nonstick cooking spray

Baked Pork Chops with Apple Cranberry Sauce

A wonderful fruit sauce adds the perfect touch to these pork chops—try serving with a side of brown rice and steamed broccoli

For pork chops:
4 boneless pork chops (about 3 oz each)
¼ tsp ground black pepper
1 medium orange, rinsed, for ¼ tsp zest (use a grater to take a thin layer of skin off the orange; save the orange for garnish)
½ Tbsp olive oil

Crunchy Chicken Fingers with Tangy Dipping Sauce

Try this family classic, made healthier with baked chicken and a yummy dipping sauce

For chicken:
½ tsp reduced-sodium crab seasoning (or substitute ¼ tsp paprika and ¼ tsp garlic powder for a
sodium-free alternative)
¼ tsp ground black pepper
1 Tbsp whole-wheat flour
12 oz boneless, skinless, chicken breast, cut into 12 strips
2 Tbsp fat-free (skim) milk
1 egg white (or substitute 2 Tbsp egg white substitute)
3 C cornflake cereal, crushed

Glazed Fruit Salad

Makes 5 servings
Serving Size 1 cup

• 1 can (about 11 oz) mandarin oranges segments, drained
• 1 cup green seedless grapes or red
• 1 cup sliced strawberries
• 2 medium bananas, sliced
• 1 medium apple, cored and diced
• 1/2 cup Maries Creamy Glaze for bananas
• 1/2 cup miniature marshmallows, optional
• 1/4 cup flaked coconut, tasted, optional

Healthy Potato Salad

Makes 6 servings

• 1 1/2 pounds new potatoes, quartered (about 4 1/2 cups)
• 1/2 cup Nonfat Salad Dressing (Such as Miracle Whip)
• 1/4 cup finely sliced green onions
• 4 teaspoons Dijon style mustard
• 2 teaspoons honey
• Dash ground black pepper

Triple Bean Salad

Makes 4 servings
Serving Size 1 cup

• 1 (14 1/2-ounce) can green beans, drained
• 1 (15 1/2-ounce) can wax beans, drained and rinsed
• 1 (15 1/2-ounce) can dark kidney beans, drained
• 1/4 cup sliced green onions
• 1/4 cup red wine vinegar
• 1 tablespoon olive oil
• 1 teaspoon EQUAL Measure or 3 packets EQUAL sweetener or 2 Tbsp EQUAL Spoonful
• 1 teaspoon dried basil leaves
• 1 small clove garlic, minced
• 1/4 teaspoon fresh ground pepper

Tortellini Salad

Makes 4 servings
Serving Size 1 cup + 2 Tbsp

• 8 ounces frozen cheese-filled tortellini noodles (about 2 cups)
• 1/2 cup refrigerated Maries Zesty Fat Free Italian Vinaigrette
• 1 small cucumber, diced (about 1 cup)
• 1 medium tomato, diced (about 1 cup)
• 1 green onion, sliced (about 2 Tbsp)
• Assorted salad greens, optional

Tangy Broccoli Salad

Makes 10 servings

• 1 cup Nonfat Salad Dressing (such as Miracle Whip)
• 2 tablespoons sugar
• 2 tablespoons vinegar
• 1 medium bunch broccoli, cut into florets (about 6 cups)
• 4 cups loosely packed torn spinach
• 1/2 cup slivered red onions
• 1/4 cup OSCAR MAYER real bacon bits
• 1/4 cup raisins

Penne Spring Pea Salad

Makes 6 servings
Serving Size 1 cup

• 1/2 pound penna rigate or medium pasta shells, cooked and cooled
• 1 1/2 cups fresh or thawed frozen green peas, cooked
• 1 large yellow or red bell pepper, sliced
• 1/2 cup sliced green onions and tops
• 1 cup skim milk
• 1/2 cup fat-free mayonnaise
• 1/2 cup red wine vinegar
• 1/4 cup minced parsley
• 2 teaspoons drained green peppercorns, crushed (optional)
• 1 3/4 teaspoons Equal measure or 6 packets EQUAL Sweetener or 1/4 cup EQUAL Spoonful
• 1 dash pepper

Oriental Garden Toss

Makes 6 servings
Serving Size 1 cup

• 1/3 cup thinly sliced green onions
• Tablespoon reduced-sodium soy sauce
• 3 tablespoons water
• 1 1/2 teaspoons roasted sesame oil
• 1 teaspoon Equal measure or 3 packets EQUAL sweetener or 2 Tbsp EQUAL Spoonful
• 1/4 teaspoon garlic powder
• 1/8 teaspoon crushed red pepper flakes
• 1 package (3 oz) low-fat ramen noodles soup
• 2 cups fresh peas pods, halved crosswise
• 1 cup fresh bean sprouts
• 1 cup sliced fresh mushrooms
• 1 can (8 3/4 oz) baby corn, drained and halved crosswise
• 1 red bell pepper, cut into bit-size strips
• 3 cups shredded Chinese cabbage
• 1/3 cup chopped lightly salted cashew nuts (optional)

Italian Tuna Salad Toss

Makes 6 servings

Serving Size 2 cups

• 1 (10-ounce) package salad greens
• 1 (14-ounce) can artichoke hearts, drained, quartered
• 1 (9-ounce) package tuna in water, drained, flaked
• 1/2 pound green beans, cooked, drained
• 1 cup sliced plum tomatoes
• 1 bottle (8 oz) Italian salad dressing - fat free

Fajita Salad

Makes 4 servings

INGREDIENTS
• 3/4 pound lean top beef round steaks, cut into thin strips
• 2 tablespoons each ketchup and lime juice
• 1 clove garlic, minced
• 1/2 teaspoon ground cumin
• 4 cups shredded lettuce
• 1/2 cup each: diced seeded cucumbers, green bell pepper, red bell pepper, and seeded tomato
• 1/4 cup each: chopped fresh cilantro and thinly sliced scallion
• 1/4 cup fat-free French salad dressing
• 4 6-inch corn tortilla

Bacon Spinach Salad

Makes 4 servings

For a touch of sweetness and color, use raspberry vinegar in place of the white vinegar and sprinkle the salad with fresh raspberries.

INGREDIENTS
• 4 slices bacon, diced
• 1/4 cup white vinegar
• 4 teaspoons sugar
• 1/4 teaspoon salt
• 1/8 teaspoon pepper
• 1 bag (10 ounce) washed fresh spinach
• 5 medium green onions, chopped (1/3 cup)

Sweet Potato Salad

Makes 12 Servings

INGREDIENTS:
• 3 pounds red potatoes
• 2 1/2 pounds sweet potatoes
• 1/4 cup white wine vinegar
• 1/4 cup olive oil
• 1 clove garlic, minced
• 1/4 cup dill pickle relish
• 1/2 cup chopped red onion
• 1/3 cup mayonnaise
• 1 pinch ground black pepper
• 1/3 cup sour cream
• 1/2 cup chopped parsley

Mediterranean Broccoli Salad

Makes 8 Servings

INGREDIENTS:
• 3 heads fresh broccoli, chopped
• 1 red onion, chopped
• 3 (6 ounce) cans jumbo black olives, sliced
• 2 (6.5 ounce) jars marinated artichoke hearts, sliced
• 3 large tomatoes, chopped
• 3 bunches green onions, chopped
• 1 (8 ounce) bottle Italian-style salad dressing

Healthy Greek Salad

Makes 6 Servings

INGREDIENTS:
• 3 large ripe tomatoes, chopped
• 2 cucumbers, peeled and chopped
• 1 small red onion, chopped
• 1/4 cup olive oil
• 4 teaspoons lemon juice
• 1 1/2 teaspoons dried oregano
• salt and pepper to taste
• 1 cup crumbled feta cheese
• 6 black Greek olives, pitted and sliced

Eggplant Tomato Salad

Makes 5 Servings

INGREDIENTS:
• 1 green bell pepper
• 1 large red bell pepper
• 7 tomatoes
• 1 eggplant
• 4 cloves crushed garlic
• 1/4 cup extra virgin olive oil
• 2 tablespoons tomato paste
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1/2 teaspoon cayenne pepper

Filling Tomato Cucumber Salad

Makes 4 Servings

INGREDIENTS:
• 1 tomato, chopped
• 1 cucumber, seeded and chopped
• 1/4 cup thinly sliced red onion
• 1/4 cup canned kidney beans, drained
• 1/4 cup diced firm tofu
• 2 tablespoons chopped fresh basil
• 1/4 cup balsamic vinaigrette salad dressing
• salt and pepper to taste

Sweet and Sour Tomato Salad

Makes 6 Servings

INGREDIENTS:
• 7 tomatoes
• 1 small yellow onion
• 1/2 cup white sugar
• 1/2 cup distilled white vinegar
• 1/2 cup vegetable oil
• salt and pepper to taste

Exotic Chicken Salad

Makes 10 Servings

INGREDIENTS:
• 1 honeydew melon
• 6 cups cubed, cooked chicken meat
• 2 cups chopped celery
• 2 cups seedless grapes
• 1 (8 ounce) can sliced water chestnuts
• 1/2 cup sour cream
• 1/2 cup plain yogurt
• 1 1/2 teaspoons curry powder
• salt and pepper to taste

Bok Choy Salad

Makes 8 Servings

INGREDIENTS:
• 1 medium head bok choy, diced
• 1 bunch green onions, chopped
• 1 (3 ounce) package ramen noodles
• 1/2 cup blanched slivered almonds
• 2 tablespoons sesame seeds, toasted
• 1/3 cup olive oil
• 3 teaspoons lemon juice

Spicy Bean Salad

Makes 8 Servings

INGREDIENTS:
• 1 (14.5 ounce) can black beans
• 1 (14.5 ounce) can dark red kidney beans
• 1 (15 ounce) can garbanzo beans
• 1 (14.5 ounce) can pinto beans
• 1 (10 ounce) package frozen corn kernels, thawed
• 1 tablespoon vegetable oil
• 1 teaspoon cumin
• 2 tablespoons chili powder
• 1 teaspoon lime juice
• 1 (8 ounce) jar chunky salsa
• 1 pinch dried parsley

Cucumber Salad

Makes 8 Servings

INGREDIENTS:
• Cucumbers, thinly sliced
• 1 small white onion, thinly sliced
• 1 cup white vinegar
• 1/2 cup water
• 3/4 cup white sugar
• 1 tablespoon dried dill, or to taste

Ribollita

This Italian soup is rather like minestrone, but includes beans instead of pasta. It contains healthy and cleansing combination of onions, garlic, celery, fennel, herbs and beans. Beans are low in fat and high in fiber, and can help control blood sugar levels.

3 tablespoons extra virgin olive oil
2 onions, chopped
2 carrots, sliced
6-8 garlic cloves, crushed
8 celery stalks, thinly sliced
1 fennel bulb, trimmed and chopped
2 large zucchini, thinly sliced
14-ounce can chopped tomatoes
2 tablespoons pesto
3¾ cups of 1-2-3 vegetable broth
14-ounces of cooked navy or borlotti beans, drained

Stir-fried Rice and Vegetables

The ginger gives this Asian dish a wonderful flavor and also boosts its therapeutic properties.

Generous ½ cup brown basmati rice, rinsed and drained
1½ cups 1-2-3 Vegetable Stock
1-inch piece of fresh ginger root, peeled and finely sliced
1 garlic clove, halved
2-inch piece of pared lemon zest
1½ cups shitake mushrooms
2 tablespoons extra virgin olive oil
6 ounces baby carrots, trimmed
8 ounces baby zucchini, halved
About 1½ cups broccoli, broken into florets
6 scallions diagonally sliced
Cardia salt to taste
2 teaspoons toasted sesame oil

Savory Spaghetti Squash

Here’s a delicious way to blend those Fat Flushing nutrients with the thermogenic power of cinnamon. When selecting your smooth, watermelon-shaped squash, look for one that has a hard, deep-colored rind.

1 jicama, peeled and cut in half (5 inches diameter is best)
1 spaghetti squash
2-4 large minced garlic cloves
½ teaspoon cinnamon
1-2 tablespoons flaxseed oil

Zesty Coleslaw

Want a little crunch- and a whole lot of zing? Here it is. For an extra treat, you may want to save some of your daily flaxseed oil requirement to drizzle over your slaw.

1 cup shredded green cabbage
½ cup shredded red cabbage
1 cup jicama, peeled and grated (5 inches diameter is best)
½ small green pepper, coarsely chopped
½ red pepper, coarsely chopped
1 small onion, coarsely chopped
3 small stalks of celery, coarsely chopped
½ beat (raw), shredded
¼ cup fresh lemon juice
2-4 tablespoons flaxseed oil

Roasted Veggie Medley

Now here’s a no-fuss side dish you’ll definitely want to try. The veggies will really taste great because the broth seals in the flavor. Try eggplant, zucchini or maybe even yellow squash. And if you haven’t met your daily flaxseed oil requirement, drizzle the remaining amount over the veggies. Tasty!

½ cup red bell pepper, cut into strips
½ cup yellow bell pepper, cut into strips
½ cup onion, thinly sliced
½ cup mushrooms, thinly sliced
2 tablespoons 1-2-3 broth (your choice)

Egg Drop-Cilantro Soup

East meets the Southwest. Here’s a unique Fat Flush combo that also gets that slimming protein into your diet.

4 cups of 1-2-3 chicken broth
2 eggs, well beaten
¼ cup cilantro, chopped for garnish

1-2-3- Beef Broth

A healthy and hearty base for your Fat Flush recipes

2 quarts filtered water
3 pounds beef shank
3 tablespoons apple cider vinegar
1 large onion cut in 1-inch pieces
8 stalks celery, cut in 1 inch pieces
4 sprigs fresh parsley
8 cloves garlic, minced
2 bay leaves

1-2-3- Chicken Broth

A nutritious way to bolster the flavor of your Fat Flush recipes

2 quarts filtered water
3 pounds chicken pieces with the bones
3 tablespoons cider vinegar
1 large onion cut in 1-inch pieces
8 stalks celery, cut in 1 inch pieces
8 sprigs fresh parsley
2 bay leaves

Healthiest food bars on the planet

You can find it at trader Joe's it is called the “organic food more”. It comes in a yellow package. There are 4 flavors to choose from, active greens, Omega 3, Vegan bar and food bar. These bars will be acceptable in the cleansing week and recovery week only. Enjoy!

• Most of the ingredients in all of these recipes can be found at either Henry’s, Trader Joe's, or Wholefoods.
• Save all these recipes for later use.

Second Samuel Salad Dressing

This will help with all those salads and I know we ‘re all eating. Praise the Lord.

Ingredients:
8 tbsp. of flax seed oil
8 tbsp. fresh lime juice
3 cloves of garlic, minced
1/2 teaspoon cayenne pepper
2 tbsp. lecithin granules ( this is optional but very good for you)

Preparation:
Place all ingredients in a blender and blend. Or place in a covered jar and shake vigorously for 30 seconds.

First Samuel Snack

This will help you through the day when you need a quick pick me up.

Ingredients:
1 c. organic raw almonds (great oils)
1 c. organic raw sunflower seeds (great oils)
1 c. organic raw pumpkin seeds (great all oils, also good source of zinc- a man thing)

Preparation:
Pretty simple here, mix altogether. Have small servings throughout the day. If you can, place nuts in the oven for 15 minutes at 250 degrees to help set the oil.

The Song of Solomon Soda Substitute

Ingredients:
32 ounces of water (spring water), absolutely No tap water
1/2 cup cranberry juice ("Just" cranberry unsweetened concentrate)
1 1/2tbsp. apple cider vinegar (raw organic Braggs, Solana Gold)
Stevia (sweeten to taste, use sparingly this is 300 times sweeter than sugar)

This drink is not only healthy we have yet to find anybody that doesn't like . Very nourishing and satisfying to the sweet tooth. This will definitely help people stay off of the bad stuff. You can make as much as you want and it keeps in the refrigerator just fine.

Salvation Salmon

Ingredients:
4 ounces Salmon
1/2 can stewed tomatoes
1/4 cup tomato puree
5 garlic cloves roasted
1/2 scallion thinly sliced
1 large mushroom thinly sliced
1 tsp. coriander
1 tbsp. fresh lemon juice
1 tbsp. fresh parsley, chopped for garnish

Apple, Brown Sugar, & Ham Pie

2 pounds cooked ham, in pieces
45 apples, peeled and sliced
1 cup brown sugar
1/2 teaspoon cinnamon
1/4 teaspoon pepper
1/2 cup butter
2 tablespoons lemon juice
1/4 cup apple cider
1 large egg
1/2 cup milk
1/2 teaspoon baking powder
3/4 cup flour
1 cup sugar

Bacon, Egg, & Cheese Quiche

1, 9 inch unbaked pie shell, chilled
2 tablespoons butter
1 large onion, sliced
1 pound bacon, sliced
4 eggs
2 cups light cream
3/4 teaspoon salt
1/8 teaspoon nutmeg
1/8 teaspoon cayenne pepper
1/8 teaspoon pepper, ground
1 cup Swiss cheese, grated

Eggs, Hash Browns, & Sausage Pizza

1 can crescent rolls
1 pound breakfast sausage
1 small bag frozen hash browns, thawed
8 ounce cheddar cheese, grated
6 eggs
1/2 cup milk
1/8 teaspoon pepper
1/2 teaspoon salt

Preheat oven at 350° degrees F.
Spray 10 x 13 inch pan with nonstick spray. Brown, crumble, and drain sausage. Press crescent
rolls dough onto bottom of pan so that it stretches to edges. Cover dough with drained sausage.
Top with frozen hash browns and grated cheese. Scramble 5-6 eggs with milk and pour over
ingredients. Bake for 35-55 minutes. Test by sticking toothpick in center, if it comes out clean the
recipe is done. Cut into squares and serve.

Eggs, Hash Browns, & Bacon Pie

6 slices of bacon, fry until crisp, crumble, set aside.
2 1/2 cups frozen hash brown potatoes, defrosted
1/2 cup onion, chopped fine
1/4 cup green pepper, chopped fine
8 large eggs, lightly beaten
1/4 teaspoon pepper
1/2 teaspoon salt
1/4 teaspoon thyme
1/4 cup milk
1 cup cheddar cheese, shredded

Eggs, Ham, & Hash Brown Pie

3 cups hash brown potatoes, frozen, shredded, thawed
5 tablespoons olive oil
1 cup ham, chopped cooked
1 cup sharp cheese, packed, shredded
1/2 cup red onion, chopped
1/2 cup green (bell) peppers, chopped
1/4 cup pimento, diced, drained

Mix together:
3 eggs
1/2 cup milk
1/2 teaspoon salt
1/4 teaspoon pepper

Sausage and Cheese Soufflé

1 pound sausage, cooked and drained
6-8 slices white bread, cubed and no crust
1 cup Swiss cheese, shredded
1 cup sharp cheddar cheese, shredded
5 eggs, slightly beaten
3/4 cup half-and-half
1 /4 cups milk
1 teaspoon prepared mustard
1(3 ounce) can chopped mushrooms, drained
salt and pepper

Preheat oven at 350° degrees F. Grease a 9 x 13 inch pan. Arrange bread cubes in pan, put
sausage over bread. Mix remaining ingredients and pour over sausage. Cover and refrigerate
over night. Bake for 45-60 minutes until golden brown and the center is no longer wiggly. 8
servings.

Eggs, Zucchini, & Mushroom Casserole

cooking spray
1 1/2 cups zucchini, sliced
1 1/2 cups mushrooms, sliced
1/2 cup sweet red peppers, diced
1/4 cup onion, chopped
6 eggs, separated
3 tablespoons flour
1/4 teaspoon salt
1/4 teaspoon pepper
1 1/4 cup milk, heated
1/2 cup cheddar cheese, grated
parsley sprigs (optional)

Preheat oven at 375° degrees F. Evenly coat a 10 inch skillet with spray. Add zucchini,
mushrooms, peppers and onion. Cover and cook over medium heat until peppers are crisptender.
Set aside. Meanwhile, evenly coat 15 x 10 inch jelly roll pan with spray. Line with wax
paper and spray again. Set aside.

Eggs, Bell Pepper, & Sausage Casserole

1 pound sausage, cooked and drained
12 eggs
3 cups milk
1 teaspoon salt
1/4 teaspoon pepper
6 slices bread, cut into pieces
2 cups cheddar cheese, shredded
1/4 cup green (bell) pepper, diced
1/2 cup onions, diced

Preheat oven to 350° degrees F.

Eggs, Hash Browns, & Ham Casserole

12 large eggs
1 cup cream
1 teaspoon salt
1/2 teaspoon pepper
3/4 cup olive oil
1/2 teaspoon butter flavoring
2 cups hash brown potatoes, shredded, frozen, thawed
1 pound sliced ham, chopped
1/4 cup onion, chopped
1 cup sharp cheddar cheese, grated

Chilies Quesadilla

2 eggs
2 tablespoons water
1 teaspoon butter
2 tablespoons canned green chilies, drained, diced
1/4 cup (1 ounce) Monterey jack cheese, shredded
1 (8 inch) flour or corn tortilla

In small bowl, beat together eggs and water until blended. In 7-10 inch omelet pan or skillet over
medium-high heat, heat butter until just hot enough to sizzle a drop of water. Pour in egg mixture.
(Mixture should set immediately at edges).

Breakfast Enchiladas

1 (16 ounce) package frozen hash brown potatoes
1 cup cooked ham, diced
1 tablespoon light olive oil
1 (4.5 ounce) can green chili peppers, diced
1 1/2 cups shredded cheddar cheese, divided
1 (28 ounce) can green chili enchilada sauce
8 (10 inch) flour tortillas

Preheat oven at 375° degrees F. Brown hash browns and ham in 1 tablespoon of oil in a medium
skillet over medium-high heat. Stir in diced green chilies and 1/2 cup of cheddar cheese. Cook
until cheese has melted. Coat the bottom of a 9 x 13 inch baking dish with a small amount of
enchilada sauce.

8 eggs
1/2 cup milk
4 ounces package (or 1 cup) cheddar cheese, shredded
1 cup ham, chopped
1/4 cup green pepper, chopped
1/4 cup onion, chopped

Preheat oven at 400° degrees F.
In a bowl, beat the eggs and cream until light and fluffy. Stir in the cheese, ham, green pepper,
and onion. Pour into a greased 9 inch square baking dish. Bake at 400° degrees F for 35 minutes
or until golden brown (center should be firm, not liquidly.) Let stand for a minute or 2 before
cutting. 4-6 servings

Deep Dish Omelet

6 eggs
1 cup shredded cheese
1/2 teaspoon salt
1/8 teaspoon pepper
1 (10 ounce) frozen broccoli, thawed, drained, chopped
1 small onion, chopped
1/2 cup diced precooked red pepper

Mix eggs, cheese, salt and pepper. Add vegetables. Spray a 10 inch frying pan with cooking
spray and heat over medium heat. Add egg mixture. Cover and cook 9-12 minutes or until top is
set. Place onto serving platter. 6 – 8 servings .

Quick & Easy Egg Sandwiches

8 eggs
8 slices of wheat bread
1/2 stick melted butter

Preheat oven at 350° degrees F. Grease cookie sheet, butter bread and arrange on pan. Break
eggs in cup and pour 1 egg onto each slice of bread, careful not to break yolk. Bake 10 minutes
or until whites of eggs are set. Makes 8 servings .

If you wish, you may add a slice of American cheese on top of the egg, once it is finished, out of
the oven, and still hot.

Eggs, Ham, & Two Cheese Frittata

1/4 cup melted butter
1/4 cup all-purpose flour
1/4 teaspoon salt
4 eggs
1 cup cottage cheese
1 cup mozzarella cheese, shredded
1/8 cup green onion, chopped
1/4 cup diced ham

Preheat oven at 350º degrees F. Melt butter, then add flour and salt. Mix well, removing all lumps.
Beat in eggs and cheeses. Add all other ingredients. Pour into greased 6 x 10 inch baking dish.

Bake for 20-25 minutes for individual dishes and 40-50 minutes for single baking dish. Dish is
done when inserted knife comes out clean. Serve while hot and fluffy. Makes 6 servings .

Delightful Breakfast Burritos

1 pound bulk sausage, sweet or mild Italian
1/4 cup green pepper, diced
1/4 cup yellow pepper, diced
1/4 cup onion, diced
1 cup granny smith apple, diced unpeeled
6 eggs
1 1/2 cups cheddar cheese, shredded
8 soft burrito shells
1/4 cup olive oil
A jar of salsa
1/2 teaspoon salt
1/2 teaspoon cayenne pepper
Sour cream
Lettuce

Eggs in Rice Nests

1 cup water
1/2 cup brown rice
1/2 teaspoon chicken bouillon, instant
1/2 cup green onions, finely chopped
1/2 cup sliced almonds
1/2 teaspoon Italian seasoning, crushed
4 eggs
1/2 cup (2 ounce) mozzarella cheese, shredded

Preheat oven at 350º degrees F.

In medium saucepan, stir together water, rice, and bouillon. Cook according to package
directions. Remove from heat. Stir in onions, almonds, and seasoning. Spoon 1/2 cup of the
mixture into each of 4 (10 ounce) lightly greased ovenproof bowls or custard cups. With back of
spoon, gently push mixture up side of each cup to make an indentation in center.

Easy Skillet Breakfast

2 pounds red potatoes, cooked, cooled and sliced (with skin on)
1/2 pound bacon, cooked and crumbled
2 teaspoons parsley flakes
1/2 cup onion, chopped
16 eggs
1/4 cup water
2 teaspoons Worcestershire sauce
1/2 cup cheddar cheese, shredded
olive oil

Put olive oil in a large skillet, brown the onions and potatoes. Potatoes should lay flat in several
layers. Cover with bacon, parsley, and onion. In medium bowl, whisk eggs, water, and
Worcestershire sauce. Sprinkle in Cheddar cheese. Pour over potatoes. Cook over low-medium
heat, with lid on, 5 to 10 minute. Check at 5 minutes intervals. When eggs are set, remove from
heat; cut into wedges. Serve hot. 6 – 8 servings.

Dandy Cinnamon Rolls

1 cup olive oil
1 cup sugar
1 cup boiling water
1 cup lukewarm water
2 eggs beaten
1 1/2 teaspoons salt
2 packages dry yeast
6 cups all-purpose flour, un-sifted

Preheat oven at 425° degrees F.
Pour boiling water over oil, sugar, and salt, let cool. Sprinkle yeast into lukewarm water until
dissolved: combine with egg, and then combine all other ingredients. Cover, place into large bowl
in refrigerator for at least 4 hours. Start with dough about softball size or larger, working with
dough stretching it on the long side with flour on counter top. Flatten dough with roller to about
1/8 inch thick, pour on melted olive oil; brush all over. Sprinkle with sugar and cinnamon mixture;
roll jelly roll style. Cut about 1 inch to 1 1/2 inch thick. Place in greased pan; allow it to rise until it
doubles in size. Bake for 12 -15 minutes, glaze.

Delectable Cake Doughnuts

2 1/2 cups all-purpose flour
1/2 cup white sugar
1 tablespoon baking powder
1/2 teaspoon salt
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 cup milk
1 egg, beaten
1/4 cup butter, melted and cooled
2 teaspoons vanilla extract
2 quarts olive oil for deep frying
1/2 teaspoon ground cinnamon
1/2 cup white sugar

Impressive Strudel

2 sticks butter
1/4 cup warm water
5 cups all-purpose flour
1 package yeast
1/2 teaspoon salt
1/3 cup sugar
3 eggs
3/4 cup warm milk

Filling:
1 cup brown sugar
2 sticks butter
1 1/2 cups nuts
cinnamon

Kentucky Gingerbread Waffles

1/4 cup sugar
2 tablespoons butter
2 eggs
2 tablespoons vegetable oil
1/2 teaspoon ginger
1/8 teaspoon salt
1/4 teaspoon ground cloves
1/2 cup hot water
1 1/4 cup sifted all-purpose flour
1/2 cup molasses
3/4 teaspoon baking soda
1/2 teaspoon cinnamon

Eggs in Rice Nests

1 cup water
1/2 cup brown rice
1/2 teaspoon chicken bouillon, instant
1/2 cup green onions, finely chopped
1/2 cup sliced almonds
1/2 teaspoon Italian seasoning, crushed
4 eggs
1/2 cup (2 ounce) mozzarella cheese, shredded
Preheat oven at 350º degrees F.

Easy Skillet Breakfast

2 pounds red potatoes, cooked, cooled and sliced (with skin on)
1/2 pound bacon, cooked and crumbled
2 teaspoons parsley flakes
1/2 cup onion, chopped
16 eggs
1/4 cup water
2 teaspoons Worcestershire sauce
1/2 cup cheddar cheese, shredded
olive oil

Put olive oil in a large skillet, brown the onions and potatoes. Potatoes should lay flat in several
layers. Cover with bacon, parsley, and onion. In medium bowl, whisk eggs, water, and
Worcestershire sauce. Sprinkle in Cheddar cheese. Pour over potatoes. Cook over low-medium
heat, with lid on, 5 to 10 minute. Check at 5 minutes intervals. When eggs are set, remove from
heat; cut into wedges. Serve hot. 6 – 8 servings.

Dandy Cinnamon Rolls

1 cup olive oil
1 cup sugar
1 cup boiling water
1 cup lukewarm water
2 eggs beaten
1 1/2 teaspoons salt
2 packages dry yeast
6 cups all-purpose flour, un-sifted

Preheat oven at 425° degrees F.
Pour boiling water over oil, sugar, and salt, let cool. Sprinkle yeast into lukewarm water until
dissolved: combine with egg, and then combine all other ingredients. Cover, place into large bowl
in refrigerator for at least 4 hours. Start with dough about softball size or larger, working with
dough stretching it on the long side with flour on counter top. Flatten dough with roller to about
1/8 inch thick, pour on melted olive oil; brush all over. Sprinkle with sugar and cinnamon mixture;
roll jelly roll style. Cut about 1 inch to 1 1/2 inch thick. Place in greased pan; allow it to rise until it
doubles in size. Bake for 12 -15 minutes, glaze.

Delectable Cake Doughnuts

2 1/2 cups all-purpose flour
1/2 cup white sugar
1 tablespoon baking powder
1/2 teaspoon salt
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 cup milk
1 egg, beaten
1/4 cup butter, melted and cooled
2 teaspoons vanilla extract
2 quarts olive oil for deep frying
1/2 teaspoon ground cinnamon
1/2 cup white sugar

Impressive Strudel

1/4 cup warm water
5 cups all-purpose flour
1 package yeast
1/2 teaspoon salt
1/3 cup sugar
3 eggs
3/4 cup warm milk

Filling:
1 cup brown sugar
2 sticks butter
1 1/2 cups nuts
cinnamon

Kentucky Gingerbread Waffles

1/4 cup sugar
2 tablespoons butter
2 eggs
2 tablespoons vegetable oil
1/2 teaspoon ginger
1/8 teaspoon salt
1/4 teaspoon ground cloves
1/2 cup hot water
1 1/4 cup sifted all-purpose flour
1/2 cup molasses
3/4 teaspoon baking soda
1/2 teaspoon cinnamon

Best Buttermilk Pancakes

2 cups all-purpose flour
2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon salt
3 tablespoons sugar
2 large eggs, lightly beaten
3 cups buttermilk
4 tablespoons unsalted butter, melted, plus 1/2 teaspoon for griddle

Blueberry Crepes

2 pints blueberries
1/2 cup red wine
1/2 cup orange juice
1/4 cup red currant jelly
1 tablespoons arrow root
2 tablespoons cold water
12 dessert crepes*
2 tablespoons cold water
Confectioners' sugar
Whipped cream or sour cream

Fruit and Eggnog French Toast

Cooking spray
2 eggs
3/4 cup eggnog
4 slices thick cut bread
Fresh fruit slices, preserves, or syrup

Preheat oven at 350° degrees F.

Evenly coat baking sheet with cooking spray. In shallow dish, beat together eggs and eggnog
until well blended. Dip bread in egg mixture, one slice at a time, letting stand 30 to 45 seconds on
each side. Place slices on baking sheet. Bake for 15 minutes. Remove from oven and turn slices.
Return to oven and continue baking until lightly browned and no visible liquid egg remains. About
15 minutes. Makes 4 servings .

Banana-Orange Date Oats

2 cups orange juice
1 cup water
1/4 teaspoon salt (optional)
1/8 teaspoon ground nutmeg
1 1/2 cups oats, quick or old fashioned, uncooked
3/4 cup dates or raisins, chopped
1 medium-size ripe banana, mashed

In medium saucepan, bring orange juice, water, salt and nutmeg to a boil. Stir in oats and dates.
Return to a boil; reduce heat. Cook 1 minute for quick-oats or 5 minutes for old-fashioned-oats or
until most of liquid is absorbed, stirring occasionally. Stir in banana. Let stand until desired
consistency. 5 servings .

Dandelion Jelly

4 cups yellow parts of dandelion blossoms
3 cups boiling water
4 1/2 cups sugar
2 tablespoons freshly squeezed lemon juice
1 package powdered pectin
1 teaspoon yellow food coloring (optional)

Pull the yellow blossoms apart from the green parts. Get lots and lots of blossoms.. While you are
collecting them, you can freeze what you already have. Make sure there are no green parts since
the green parts have a bitter flavor. More blossoms mean more flavor for the jelly.

Homemade Maple Flavored Syrup

2 cups white sugar
1/2 cup brown sugar
1 cup water
1 teaspoon vanilla extract
1 teaspoon maple extract

In a saucepan, combine the white sugar, brown sugar, and water. Bring to a boil, and cook for
about 3 minutes. Stir in the maple, and vanilla extract and remove from heat.
Let cool, and serve at room temperature. Store in a sealed container in the refrigerator. Be aware
that it may crystallize if the container is not airtight. Makes 3 cups.

Zucchini Bread in a Jar

2 cups sugar
1 cup oil
3 eggs
2/3 cup water
1 teaspoon vanilla
3 1/4 cup sifted all-purpose flour
1 teaspoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1 1/2 tablespoons cinnamon
3 cups grated zucchini
1 cup chopped walnuts

Sweet Potato Muffins

1 1/2 cups sifted all-purpose flour
1/2 cup sugar
1/2 cup sweet potatoes, cooked, mashed
1/2 cup walnuts, chopped
1/4 cup butter, melted
1/2 cup milk
2 teaspoons baking powder
1 teaspoon ground cinnamon
1/2 teaspoon salt
1/2 teaspoon ground nutmeg
1 egg
1 tablespoon sugar

Apricot Nut Bread

1 (15 ounce) can apricot halves
1/3 cup shortening
1/2 cup white sugar
2 eggs
1 3/4 cups sifted all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 cup chopped walnuts

Apple Walnut Bread

3/4 cup vegetable oil
1/4 cup applesauce
3 eggs
1 3/4 cups white sugar
1 teaspoon vanilla extract
2 cups all-purpose flour
1 cup whole wheat flour
1 teaspoon ground cinnamon
1 teaspoon baking soda
1 teaspoon salt
3 cups apples, peeled, cored and cubed
1 cup walnuts, chopped

Cranberry Bread Pudding

5 tablespoon butter, softened
8 slices of raisin cinnamon swirl bread
1/2 cup dried cranberries
2 cups heavy cream
2 cups whole milk
1 cup granulated sugar
1 tablespoon grated orange zest
8 large eggs
1 tablespoon vanilla

Fried Herbal Green Tomatoes

1/2 cup olive oil
2 medium tomatoes
1 egg beaten
1 teaspoon water
1/2 cup cornmeal mix
1/4 teaspoon salt
1/8 teaspoon pepper
1/4 teaspoon onion powder
1/4 teaspoon oregano
1/4 teaspoon dill weed

Kentucky Fried Squash

6 yellow squash
6 strips bacon
1 large onion, chopped
1 stick butter
1/2 teaspoon salt
1/4 teaspoon pepper

Slice squash and cook in salted water until tender. (Reserve 1 1/2 cups liquid.)
In large skillet, fry bacon, then remove from skillet. Add butter to bacon drippings. Sauté onions in
the skillet. Add squash and 1 1/2 cups of liquid.
Salt and pepper to taste. Cook until liquid is almost gone. Add crumbled bacon.

Cheese Grits From The Oven

1 cup grits
2 cups milk, divided
4 eggs, beaten
1 cup sharp cheddar cheese, shredded and divided
1 stick butter
1 teaspoon salt
1/4 teaspoon pepper

Preheat oven at 350° degrees F. In medium saucepan, bring 4 cups of water to boil; add salt and
grits. Cook until thick, beating often. Add 1 cup milk. Stir well and cook until grits thicken. Add
eggs, most of the cheese, butter, pepper, and remaining milk. Mix thoroughly; pour into greased 2
quart baking dish. Sprinkle with remaining cheese and bake for 50 – 60 minutes. 6 – 8 servings .

Sausage Gravy

1 pound pork sausage, crumbled
1/2 cup flour
2 cups milk
2 cups water
1 teaspoon salt
1/2 teaspoon pepper, ground

Cook sausage in skillet. Once sausage is done, sprinkle flour over it and stir until sausage is
coated with flour. If there is excess oil left standing, gradually add more flour until you can no
longer see the sausage grease. Brown flour covered sausage.
Mix water and cream together in large bowl and pour over the flour coated sausage. Add salt and
pepper. Cook over medium heat stirring constantly, scraping bottom and sides of pan so gravy
does not stick. Add salt and pepper. Continue to cook until thickened. 6-8 servings . [By Janet Sue Terry]

Fry Bread

1 1/2 cups sifted all-purpose flour
1 teaspoon baking powder
1 tablespoon melted butter
1/2 cup warm milk
Pinch of salt
Pinch of sugar
Hot fat (oil) for frying

To make dough, mix all ingredients except oil in a bowl. Knead the dough until smooth. Separate
into four pieces. Shape each piece into a flat circle. Heat oil in a frying pan. Fry dough rounds one
at a time until brown and crispy.

Apple-Raisin Scones

2 cups sifted all-purpose flour
2 tablespoons sugar
1 tablespoon baking powder
1/4 teaspoon salt
1/2 cup butter
1/4 teaspoon butter flavoring
1/2 cup milk
2 eggs, beaten
3/4 cup raisins
1/2 can apple pie filling
1/2 cup melted butter
1 tablespoon sugar

Baked Apple Bette

1 large apple
4 large eggs
1 cup sifted all-purpose flour
1 cup milk
1/4 cup butter
Ground cinnamon
Powdered sugar
Lemon wedges

Preheat oven at 400° degrees F.
Wash and core apple. Cut into thin slices. To make batter, whirl eggs and flour in a blender until
smooth. Add milk and whirl to mix batter well.

Homemade Biscuits

2 cups sifted self-rising flour
1/4 cup Crisco® shortening
2/3 to 3/4 cup milk, sour milk, or buttermilk

Preheat oven at 400° degrees F. Place flour in mixing bowl. With pastry blender or fork, cut in
shortening until mixture resembles coarse crumbs or corn meal. Blend in just enough milk with
fork until dough leaves sides of bowl. Turn dough onto lightly floured surface. Knead gently 10 to
12 strokes. Roll out dough 1/2 inch thick with rolling pin. Cut with 2 inch biscuit cutter, dipping
cutter into flour between cuts. Bake for 8 to 10 minutes. Makes 12 biscuits.

Apple Dumplings

1 large Granny Smith Apple
1 tube of crescent rolls (8 rolls)
1 stick of butter
1 cup of apple juice
1 cup of sugar
1 teaspoon cinnamon

Preheat oven at 350° degrees F. Grease one 9 x 11 inch baking dish with spray. Slice apple in 8
even slices removing seeds. Wrap each slice with a crescent roll. Place all rolls in the baking
dish.

Melt butter and add apple juice, cinnamon, and sugar. Heat until blended well and then pour the
mixture evenly over the rolls.

Bake covered with foil for 30 minutes to prevent browning too much, then remove foil and
continue to bake for 15 more minutes. Serve hot.
[By Janet Sue Terry]

Chocolate Chip Coffee Cake

3 cups sifted all-purpose flour
1/3 cup sugar
2 envelopes yeast
1 teaspoon salt
1/2 cup milk
1/2 cup water
1/2 cup butter or margarine
2 large eggs
3/4 cup semisweet chocolate morsels

Cherry Spin Coffee Cake

1 1/4 cup milk
1 teaspoon salt
1/4 cup granulated sugar
1/2 cup olive oil
1 package (1/4 ounce) active dry yeast
3 1/4 cup sifted all-purpose flour
2 eggs
1/2 teaspoon vanilla
1 cup cherry preserves
1 cup powdered sugar
Milk
1/3 cup sliced almonds
Preheat oven at 375° degrees F.

Fresh Farmhouse Cherry Kuchen

2 cups + 2 tablespoons sifted all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking powder
3/4 cup butter cut in small pieces
1/2 cup sugar
1 egg
2 pounds cherries
1 teaspoon fresh grated lemon peel
1 teaspoon cinnamon
6 tablespoons sugar
Whipped cream, if desired

Plum Cornmeal Kuchen

1 cup all-purpose flour
1 cup cornmeal
1 1/2 teaspoon baking powder
1 1/2 teaspoon ground cinnamon
1 stick butter, room temperature
2/3 cup plus 1/4 cup sugar
2 large eggs
2 teaspoon vanilla extract
1/2 teaspoon almond extract
1/2 cup sour cream
5 large plums, halved, pitted, each cut into 8 wedges

Zucchini Stuffed Chicken

2 tablespoons margarine
2 medium zucchini, shredded
3 slices of bread
1 egg white
1 teaspoon butter oil
1/2 cup shredded low fat Swiss cheese
4 skinless, boneless chicken breasts
1/4 teaspoon garlic salt
dash of pepper
dash of paprika

Vietnamese Sandwiches

1 clove garlic, crushed
1/2 teaspoon salt
1/4 cup rice wine vinegar
1 teaspoon sugar
1/2 cup carrot, peeled and grated
1/3 cup thinly sliced white onion
1 to 2 tablespoons jalapeno chile, finely chopped
1 − 16" long baguette
4 teaspoons low−fat mayonnaise
3/4 pound cooked chicken breast or pork tenderloin, sliced
1 tablespoon fresh lime juice
1/2 teaspoon five−spice powder
1/2 cup fresh cilantro

Vegetable Dip

1/2 cup reduced−calorie or light mayonnaise
1 1/2 cups plain non−fat or low−fat yogurt
4 scallions, chopped
1/4 cup fresh lime juice
2 cloves garlic, minced
One 10−ounce package frozen chopped spinach, thawed, drained,
and squeezed dry
Raw vegetables for serving

Veal Stew

1 pound Veal − trimmed of all visible fat and cut into 1 inch cubes.
1 cup baby carrots or 2−3 large carrots − cut into 1 inch pieces
6 to 8 small onions − peeled
2 cloves of garlic − peeled
2 large boiling potatoes − peeled and cut into 1 inch cubes
2 to 3 cups de−fatted chicken or beef stock
1 tablespoon Worcestershire Sauce
Pepper and Herbs − to taste (sage, rosemary, thyme)
2 tablespoons cornstarch mixed with 2 tablespoons cold water

Two Layer Pumpkin Pie

1 pie crust, baked
2 cups prepared pumpkin
1 cup cold skim milk
2 pkg. Instant Vanilla Pudding mix, sugar free
1 tsp. allspice
1 tsp. cinnamon
1/2 tsp. ground cloves

8 oz. low−fat cream cheese, softened
1 tbs. sugar
1 tbs. milk
8 oz. cool whip, Lite

Three Cheese Baked Ziti

15 ozs. fat−free cottage cheese
2 whole eggs, slightly beaten
1/4 cup fat−free parmesan cheese
16 ozs. ziti pasta, cooked and drained
1 teaspoon salt
26 ozs. spaghetti sauce (low fat)
1 cup low−fat mozzarella cheese, shredded

Stuffed Mushrooms

18 large mushrooms
1 tablespoon olive oil
1/4 cup onion, minced
1 clove garlic, minced
1/4 cup walnuts, finely chopped
1 shredded wheat biscuit, crushed
1 tablespoon Parmesan cheese, grated
pepper to taste
1/2 teaspoon paprika
1/8 teaspoon basil
1/8 teaspoon parsley
1/8 teaspoon oregano

Spaghetti Sauce

1 lb. extra lean ground beef
1 clove garlic, minced or put through garlic press
1 onion, chopped fine
1/2 green pepper, chopped fine
1/2 cup sliced mushrooms
2 cups chopped fresh tomatoes with juice,
or 16 oz. can diced tomatoes
1 6 oz. can tomato paste
1 tsp. sugar
1 bouillon cube
1 tsp. basil
1 tsp. oregano
1/2 tsp. salt

Smoked Eggplant and Yogurt

1 medium eggplant, peeled and chopped
1/2 cup lightly salted water
1 1/2 cups plain regular or low−fat yogurt
1 small bunch green onions, diced
1/2 bunch cilantro, diced
1 teaspoon ground black pepper
salt to taste
1/4 teaspoon paprika
1 piece charcoal
1 − 5x5 inch piece aluminum foil
1 tablespoon margarine or shortening

Shrimp Thermidor

1/4 cup green onions or shallots, sliced
2 Tablespoons diced green pepper
3/4 cup fat−free half−and−half
4 slices Smart Beat fat−free cheese, cut in pieces
1 can (10 oz.) potato soup
2 tablespoons lemon juice
1/4 teaspoon ground pepper
1/2 teaspoon dry tarragon
1/2 teaspoon dry mustard
1 − 1 1/2 cups cooked shrimp (tails removed)

Sesame Ginger Noodles

Dressing:
1/2 cup creamy peanut butter
3/4 cup chicken broth
1/4 cup soy sauce
2 tablespoons rice wine vinegar
1 tablespoon minced fresh ginger
1 tablespoon sesame oil
1 clove minced garlic

Potato Gnocchi with Sage Cream

2 cups whole milk
1 teaspoon dried sage leaves
1 cup chopped onion
2−3 teaspoons margarine
4 cups small broccoflower, or broccoli, florets
1/2 cup water, divided
1 package (16 ounces) potato gnocchi, cooked, warm
2 tablespoons all−purpose flour
1/2 teaspoon ground nutmeg
Salt and pepper to taste
Shredded Parmesan cheese, for garnish

Porkettes

1 pound ground fully cooked low−fat ham
1 egg
1/4 cup sweet pickle relish
1 teaspoon prepared mustard
2 cups mashed cooked sweet potatoes
1 teaspoon grated orange peel
1/8 teaspoon pepper
8 turkey bacon strips, halved lengthwise
1 can (20 ounces) pineapple slices, drained and halved horizontally

In a bowl, combine the ham, egg, relish and mustard. Shape
into eight patties the same diameter as the pineapple rings.
Combine the sweet potatoes, orange peel and pepper. Shape into
eight patties the same diameter as pineapple rings. On a
15−in. x 10−in. x 1−in. baking sheet coated with nonstick
cooking spray, assemble in the following order: Cross 2 strips
of bacon, 1 pineapple slice, 1 ham patty, 1 sweet potato patty
and 1 pineapple slice. Fold bacon ends up and over top; secure
with a toothpick. Bake at 350F for 50−55 minutes or until bacon
is crisp. Remove toothpicks; serve immediately.

Peppermint Angel Food Cake

For Cake:
1 − 16 oz. package of angel food cake mix
10 striped round peppermint candies, crushed (1/3 cup)

For Sauce:
3/4 cup sugar
1/3 cup unsweetened cocoa
4 teaspoons cornstarch
1/2 cup evaporated skim milk
1 teaspoon vanilla

Prepare cake according to package directions. Gently fold
in crushed candy. Pour into un−greased 10 inch tube pan.
Bake according to package directions. Cool inverted.
In a saucepan stir sugar, unsweetened cocoa, and cornstarch
together. Add evaporated skim milk. Stir. Cook and stir
constantly until thick. Then cook 2 minutes more. Remove
from heat and add 1 teaspoon vanilla.
Chill remaining sauce and re−warm before serving.
To serve, slice cake and serve with warm sauce
over each serving. Cake can be decorated with additional
crushed peppermint candy.

Orange Chicken with Rice

1 tablespoon canola or olive oil
4 boneless, skinless chicken breasts; cut in 1/2 inch strips
Lemon pepper seasoning
1/4 cup low−fat or fat−free ranch salad dressing
1/2 cup orange juice
1/4 cup low−fat mayonnaise
2 tablespoons brown sugar
1 cup instant rice
1 green pepper; julienned
1 can (11 oz.) mandarin oranges; drained

In a large skillet that has a lid, heat oil over medium heat.
Add chicken, cook and stir about 5 to 7 minutes. Sprinkle
liberally with lemon pepper while cooking. In a medium bowl,
combine mayonnaise, ranch dressing, orange juice, and brown
sugar. Stir mixture into chicken, mix well. Add rice and green
pepper; bring to a boil. Cook 5 minutes. Remove from heat and
add mandarin oranges. Cover and let stand 5 minutes.

Nacho Cheese Soup

1 can (11 oz.) whole kernel corn, drained
1 can (14−15 oz.) diced tomatoes and green chilies, undrained
hot pepper sauce, to taste
2 cups water
1 package (5 1/4 oz.) Au Gratin Potatoes (with cheese packet)
2 cups skim milk
1 cup (about 5 oz.) light Velveeta cheese, cubed

In a large pot, combine the contents of the Au Gratin potatoes
package (with cheese packet), corn, tomatoes, and water. Mix
well and bring to a boil. Reduce heat, cover and simmer for
15 to 20 minutes or until potatoes are tender. Add milk,
cheese, and hot sauce. Cook and stir frequently until the
cheese is completely melted.

Mississippi Mud Cake

6 tablespoons soft, reduced−calorie margarine, melted
1 1/2 cups sugar
1/2 cup cocoa powder, sifted
1/2 cups all−purpose flour
1/2 cup self−rising flour
1/3 cup ground almonds
3 egg whites

1. Preheat oven to 375F.
2. Coat base and sides of a 6−inch square
nonstick pan with cooking spray.
3. Combine margarine and sugar in a medium bowl.
Stir in cocoa, flours and almonds.
4. Beat egg whites in a small bowl with electric mixer
until soft peaks form. Fold into cocoa mixture.
5. Spread into prepared pan. Bake about 40 minutes.
6. Cool in pan. Cut into 8 slices and serve.

Middle Eastern Roast Chicken

1 teaspoon garlic powder
1 teaspoon ground coriander
3/4 teaspoon ground cinnamon
1/2 teaspoon salt
1/4 teaspoon ground white pepper
1/8 teaspoon ground cardamom or cloves
1/8 teaspoon cayenne pepper
1−2 tablespoons canola or saffron oil
1 8−10 pound roasting chicken, capon or small turkey

Orange Scented Gravy
1−2 cups fat free and low sodium chicken broth
1/2 cup orange juice
3 tablespoons flour
1/3 cup Madeira
Salt and pepper for seasoning

Set oven temperature to 325 degrees. Combine the orange peel, garlic
powder, coriander, cinnamon, salt, white pepper, cardamom and cayenne
pepper together in a small bowl. Set aside a large roasting pan fitted
with a rack. Remove the giblets from inside the chicken. Discard or
reserve for another use. Rinse the bird inside and out with cold
running water. Place on a working surface and pat dry with paper
towels. Remove any visible fat with poultry shears. Very carefully
loosen the skin from around the breast, thigh, leg and neck areas with
a spoon without tearing the skin. Season the inside cavity with about
1/3 of the spice mixture. Rub the remaining mixture under the skin as
evenly as possible. Lightly oil the outside with canola oil. Tuck the
wings under the bird and tie the legs together loosely. Place in the
roasting pan and roast for 15 minutes per pound or until the internal
temperature registers 180F degrees. Use an instant read thermometer
placed between the thigh and the body without touching bone. Remove
the bird from the oven, transfer to a carving board, cover with
aluminum foil and let rest for 20 minutes before carving.
Pour the pan juices into a bowl. Let the juices settle. The fat will
float to the top. Skim off the fat with a spoon or use a turkey baster
to siphon the juices from the bottom of the bowl. Add enough chicken
broth to measure 2 1/2 cups and pour into a saucepan. Add the orange
juice and bring to a boil. Mix the flour and Madeira together to make a slurry.
Slowly pour into the gravy while whisking. Cook over
medium−high heat for 5−10 minutes stirring occasionally. Season to
taste with salt and pepper.

Oven−Baked Pork Chops

4 − 3 to 4 ounce lean pork chops, well−trimmed
1 cup low−fat buttermilk
1 cup fine bread crumbs
2 teaspoons dried basil
2 teaspoons paprika
1 teaspoon lemon pepper
1/2 teaspoon garlic salt

Allow pork chops to soak in buttermilk (in refrigerator) for
at least one hour. In a small bowl combine bread crumbs and
remaining spices. Preheat oven to 425F and spray a cookie sheet
with non−stick spray oil. Spread mixture onto wax paper and dip
each pork chop in crumb mixture. Place chops on prepared cookie
sheet and bake for 20 to 25 minutes, or until chops are no
longer pink (internal temperature of 160F).

Layered Pizza Dip

8 ounce container fat−free cream cheese
1/2 cup chunky pizza sauce
1/4 cup chopped green pepper
1/3 cup thinly sliced mushrooms
1/4 cup minced onions
1 cup reduced fat shredded cheddar cheese

Heat oven to 350F. Using a 9" pie pan, layer all ingredients
in order listed, starting by spreading cream cheese evenly over
bottom of the pie pan. Bake 15 minutes or until dip is hot and
cheese is melted. Serve warm with crackers or chips.

Greek Chicken

2 teaspoons olive oil
4 chicken breast halves on the bone, skin removed
1/2 medium onion, minced
2 cloves garlic, minced
1 − 14 1/2 ounce can cut−up tomatoes
1/2 teaspoon cinnamon
1/4 teaspoon cayenne pepper
Salt and black pepper to taste
1/2 cup Greek olives, cut in half and pitted
1 tablespoon lemon juice
1/4 cup minced parsley

In a large nonstick skillet, heat olive oil over medium heat.
Brown chicken on both sides. Add onion and garlic; cook 2 minutes.
Add tomatoes with their liquid to the pan with the cinnamon,
cayenne, salt, pepper and olives. Simmer, covered, 15 minutes.
Turn chicken and continue cooking 10−15 minutes, until chicken
tests done. Remove chicken to a warm platter. Bring sauce to boil
with lemon and parsley. Boil a few minutes until slightly
thickened. Pour over chicken. Serve with rice or noodles.

Greek Burgers

2 garlic cloves, minced
3 tablespoons fresh mint, chopped
1−1/2 cups non/lowfat yogurt
1−1/2 pounds ground turkey, lean
2−1/4 teaspoons feta cheese, crumbled
6 pita bread loaves, cut in half
1−1/2 tomatoes, sliced
1−1/2 red onions, sliced
fresh ground black pepper, to taste

Combine garlic and mint in a small bowl and mash. Add yogurt,
mix, and set aside. Combine turkey and feta cheese in a mixing
bowl. Form into 8 patties and sprinkle with pepper. Broil 5−10
minutes per side or until turkey is cooked through.
Serve in pita bread with tomatoes, onions and yogurt sauce.

Glazed Roast Pork Tenderloin

1/4 cup Dijon mustard
2 tablespoons orange juice
2 tablespoons honey
1 teaspoon grated orange rind
1/4 teaspoon ground cinnamon
1/8 teaspoon ground allspice
2 lbs pork tenderloin, trimmed of all visible fat

Preheat the oven to 325 degrees F.
In a small bowl, whisk together the mustard, orange juice, honey,
orange rind, cinnamon and allspice. Set aside.
Place the pork on a rack in a shallow roasting pan. Insert a meat
thermometer into the center of the pork. Roast for 30 minutes, or
until the thermometer registers 160F. During the last 10 minutes of
roasting, brush the pork occasionally with the mustard mixture.
Remove from the oven and let stand for 5 minutes before slicing
and serving.

German Potato Salad

1 Pkg. frozen vegetarian bacon, thawed and chopped
1 tablespoon flour
1/4 cup of sugar
1/3 cup of white vinegar
2/3 cup of hot water
2 pounds of white potatoes, boiled for 25 minutes, covered
until just tender
8 to 10 green onions, finely chopped (1 cup)
1/2 teaspoon of salt
1/8 teaspoon ground black pepper

In a non−stick skillet cook bacon over low heat, stirring
constantly for about 8 minutes or until crispy.
Add flour and stir for about one minute. Combine sugar, vinegar,
hot water and add to bacon mixture. Cook, stirring constantly,
until sauce thickens.
Drain potatoes well, cool, peel and slice. Add to the sauce
along with the onion, salt and pepper. Serve warm or chilled.

Garlic and Sage Biscuits

2 1/4 cups all purpose flour
1/4 cup whole−wheat flour
1 teaspoon sugar
1 teaspoon dried sage
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 clove garlic chopped finely
3 tablespoons regular margarine or butter
3/4 cup & 2 tablespoons of fat−free buttermilk

Coat a baking sheet with non−stick spray and set aside.
In a large bowl stir together the all−purpose flour, whole−wheat
flour, sugar, sage, baking powder, baking soda, salt and garlic.
Add the margarine or butter. Using a pastry blender cut the margarine
or butter into the flour mixture until coarse crumbs form. Add the
buttermilk and stir to form a soft dough.
Place the dough on a floured surface and gently knead to form a ball.
Roll out the dough until it is about 3/4 inch thick. Cut into 12 round
circles and place on the prepared baking sheet.
Bake at 400 degrees for 18 to 20 minutes or until the biscuits are
golden brown.

Gardenburger

2 Tbs. bulgur wheat
1 pound mushrooms, halved or quartered
1 cup diced onion
1/2 cup rolled oats
2/3 cup cooked brown rice
1/2 cup shredded low−fat mozzarella cheese
2 Tbs. shredded low−fat cheddar cheese
2 Tbs. low−fat cottage cheese
1/2 tsp. salt
1/2 tsp. garlic powder
dash of pepper
2 Tbs. cornstarch
olive oil cooking spray
1/4 cup boiling water
1/2 cup water

Add the boiling water to the bulgur wheat in a small bowl and
let sit for about an hour. The wheat will swell to about double
in size. Steam the quartered mushrooms for about ten minutes
or until tender. Remove and steam onions for about ten minutes
or until they become translucent. Keep these two ingredients
separated and set them aside. Add 1/2 cup water to the oats
and let them soak for about ten minutes. Drain any excess water
from the bulgur wheat and oats, then combine the grains with
the mushrooms, rice, cheeses and spices in a food processor
and pulse four or five times until ingredients are chopped fine
but not pureed. Pour the mixture in a bowl and add the steamed
onion and cornstarch, blending well.

Preheat oven to 300 degrees. Spray a large skillet with olive
oil cooking spray and place it over medium−low heat. Measure a
1/2 cup of the patty mixture at a time into the pan and shape
with a spoon into a 3" round patty that is about 1/2" thick.
Cook for two to four minutes per side or until light brown on
the surface. When all of the patties have been browned, arrange
them on a lightly sprayed baking sheet and bake them for 20 to 25
minutes in the oven. Be sure to turn them over halfway through the
cooking time. Patties may be frozen once they have cooled.

Finger Lakes Chicken

2/3 cup fat−free mayonnaise
1 tablespoon salt
1/4 teaspoon ground black pepper
1 1/2 teaspoons poultry seasoning
1 cup distilled white vinegar
4 boneless chicken breasts

In a shallow glass bowl combine the mayonnaise, salt, pepper,
poultry seasoning and vinegar. Mix together. Reserve 1/4 of the
sauce for basting. Pierce chicken pieces with a fork and add to
remaining sauce, tossing to coat. Cover and refrigerate for 2 to 4
hours to marinate.
Lightly oil grill and preheat to medium high. Remove chicken
pieces from sauce/marinade and grill for 6 to 8 minutes on each
side or until chicken is no longer pink and juices run clear.
Baste with reserved sauce while grilling.

Egg McMuffin

1 English muffin, split
Butter−flavored cooking spray
1 ounce Canadian−style bacon
2 egg whites
2 tablespoons fat−free half and half or skim milk
Salt and pepper to taste
1 slice fat−free cheese
Yellow food coloring (optional)

1. Spray both halves of English muffins with butter spray. Toast muffin
until it is lightly browned. While muffin toasts, spray a non−stick
skillet with butter flavored cooking spray. Saute Canadian−style
bacon for about 1 minute. Remove from pan and place on half of the
toasted English muffin

Dijon Mushroom Potatoes

1 medium onion
1 sweet green bell pepper
1 small carrot
1/2 lb. mushrooms
1/2 cup stock or boullion
1 tbsp. dark soy sauce
1 tbsp. Dijon mustard
1 tbsp. cornstarch
freshly−ground black pepper

Chop the onion, deseed and chop the green pepper, peel
and grate the carrot and slice the mushrooms, halving them
across the other way first if they are large.

Curried Cauliflower

1 whole medium onion, chopped
3 garlic cloves, minced
1/2−1 serrano chile, seeds removed and finely chopped
2 teaspoons curry powder
1 pound ripe roma tomatoes, seeded and chopped
or 1 can (14 1/2−ounces) chopped tomatoes in juice
1 medium cauliflower, rinsed and cut into even size florets
salt and freshly ground black pepper for seasoning
1/2 cup chopped cilantro

Grease the bottom of large saucepan with non−stick spray. Heat the pan
over moderately−high heat for a few minutes. Add the onions and cook for
3−4 minutes stirring frequently. Add the garlic, serrano chile, and
curry powder. Cook for a minute longer. Add the tomatoes and cauliflower.
Stir to combine and blend the seasonings. Cover, reduce heat, and simmer
for 15−20 minutes until the cauliflower is very tender. Season with salt
and pepper to taste. Garnish with chopped cilantro.

Spicy Cucumber−Avocado Soup

1/2 firm−ripe California avocado
1 1/2 pounds cucumbers, cut into 1/2−inch pieces
1 (8−oz) container plain low−fat yogurt (1 cup)
3 tablespoons chopped fresh chives
1 teaspoon fresh lime juice
1 teaspoon salt, or to taste
1/2 teaspoon chopped fresh jalapeno chile with seeds
1 cup small ice cubes
Garnish: diced avocado and chopped chives

Peel and pit avocado. Blend all ingredients in a blender until
very smooth, about 1 minute.

Crockpot Tostada

3/4 pound ground turkey
1 eggplant, cubed
1 cup fresh or canned salsa
1 (6−oz) can tomato paste
1/4 cup chopped fresh parsley
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon dried oregano
1 (10−oz) pkg. frozen corn, thawed
1/2 cup plain lowfat yogurt
2 cups shredded lettuce
1/2 cup sliced ripe olives
1/2 cup low fat shredded cheese
4 pita rounds, halved, toasted

Crab Imperial

1 lb. Crab meat, cooked (imitation can be used)
1/2 cup pimento, chopped
1/2 cup celery, chopped fine
2 slices bread, low cal, crustless
2 egg whites, beaten
1 cup low fat yogurt
dash of Worchestershire sauce
1/8 teaspoon cayenne pepper
1 teaspoon dry mustard
1/4 teaspoon salt
Juice of 1/2 lemon
Paprika

Combine the crab meat, pimento, and celery in a mixing bowl.
Crumble the slices of bread and add to the mixture. Gently add
the egg white, yogurt, Worchestershire sauce, cayenne, mustard,
salt, and lemon juice. Place in a sprayed casserole dish. Top
with a sprinkle of paprika. Bake at 400F for 15 to 20 minutes,
until lightly browned.

Corn Noodles

1 −12 ounce package yolk−free egg noodles
2 teaspoons olive oil
2 medium onions, chopped
3 cups diced fresh tomatoes
1/4 cup vegetable stock or water
1/4 cup chopped parsley
3 cups fresh corn kernels
Salt and Pepper to taste

Cook the noodles in a large pot according to package
directions. In a large skillet over medium heat, saute
onions in olive oil until slightly brown, about 12 minutes.
Add nonstick spray oil during sauteing if necessary. Add
tomatoes and stock or water; cover and simmer 3 to 4
minutes. Stir in parsley, corn, and cooked noodles;
simmer until heated through, about 3 to 4 minutes more.
Season with salt and pepper.

Colorful Chicken Stew

1 lb. boneless skinless chicken breasts, cubed
1 (14 1/2 oz.) can Italian diced tomatoes, undrained
2 medium potatoes, peeled and cut into 1/2−inch cubes
5 medium carrots, chopped
3 celery ribs, chopped
1 large onion, chopped
1 medium green bell pepper, chopped
2 (4 oz.) cans mushroom stems and pieces, drained
2 low−sodium chicken bouillon cubes
Artificial Sweetener equal to 2 tsp. sugar
1 tsp. chili powder
1/4 teaspoon pepper
1 tablespoon cornstarch
2 cup cold water

Cocoa Angel Food Cake

1 1/2 cups egg whites (about 12 egg whites)
3/4 cup sifted whole−wheat pastry flour or sifted unbleached flour
1/4 cup unsweetened cocoa powder
1 teaspoon cream of tartar
1 teaspoon vanilla
1/2 cup honey
Fresh fruit (such as strawberries, raspberries, blueberries or peaches)

Place the egg whites in a 5− or 6−quart bowl. Let stand at room
temperature for 30 minutes.

Chutney Chicken Salad

2 cups diced cooked chicken
1/4 cup mango chutney
1 small golden delicious or gala apple, cored and finely diced
1/4 cup finely diced celery
1/4 cup finely diced red onion
1/4 − 1/3 cup low−fat mayonnaise
Salt and pepper for seasoning

Mix all ingredients together. Season to taste with salt
and pepper. Use as a sandwich filling or serve on top of a
bed of greens.

Chocolate Candy Cheesecake

1 cup graham cracker crumbs
1 egg white, slightly beaten
1 tablespoon light butter or margarine
1 − 8 oz. bar light cream cheese, softened
1 − 8 oz. bar fat−free cream cheese, softened
1/2 cup sugar
3 egg whites
1/3 cup unsweetened cocoa powder
1/2 cup plain nonfat yogurt
1 teaspoon vanilla extract
2 light Milky Way bars, cut up
1/4 cup fat−free caramel ice cream topping

Chili Dip

1 15−ounce Hormel Turkey With Beans, 99% Fat−Free Chili
1 8 oz. package fat−free cream cheese
1 cup reduced fat shredded sharp cheddar cheese

Allow the cream cheese to soften completely to room
temperature. Spread the cream cheese on the bottom of a shallow
casserole type dish. Next, evenly spread the chili over the cream
cheese. Lastly, sprinkle the shredded cheese over the chili. Bake
at 350F for 20 to 25 minutes or until heated through.
Serve hot with baked tortilla chips.

Chile−Cheese Chowder

2 bacon slices
1 cup chopped carrot
1 cup chopped, seeded, poblano chiles
1 cup chopped onion
2 tablespoons minced, seeded jalapeno peppers
1/2 teaspoon ground cumin
3 cloves garlic, minced
2 (16 oz.) cans fat−free chicken broth
5 cups diced, peeled, baking potato
1/2 teaspoon salt
1/3 cup flour
2 1/2 cups 1% milk
3/4 cup shredded Monterey Jack cheese
1/2 cup shredded reduced−fat sharp cheddar cheese
2/3 cup sliced green onions

Chicken Cordon Bleu

4 Boneless, skinless chicken breasts
1/2 cup diced low fat boiled ham
1/2 cup shredded low fat Swiss cheese
1/8 teaspoon minced garlic
2 tablespoons white wine
salt/pepper to taste
8 oz. plain low fat yogurt
1 tablespoon milk
1 cup crushed seasoned bread crumbs

Combine ham, Swiss cheese, garlic, wine, salt and pepper in a bowl
to make a filling.

Bulgar Wheat and Fruit Stuffing

1 1/4 cup bulgar wheat
1/2 cup apple juice
1/4 cup dried apples
10 dried apricots
1/4 cup raisins
1 8−ounce package seasoned bread stuffing
1/4 cup toasted pine nuts or pecans
1/2 to 3/4 cups fat−free and low sodium chicken broth
Salt and pepper for seasoning

Bring 2 quarts of salted water to a boil. Add the bulgar wheat, bring
back to a boil. Lower heat just enough so that the pot doesn't spill
over and cook for 15 minutes.
While the bulgar is cooking, pour the apple juice into a micro−safe
measuring cup. Chop the apples and apricots. Add the apples, apricots
and raisins to the apple juice stirring to combine. Microwave at full
power for 1 minute and set aside.
Drain the bulgar wheat and return to the pot. Stir in the bread
stuffing, apples, apricots, raisins and pine nuts. Stir in just enough
chicken broth to moisten the bread. Season to taste with salt and
pepper. Heat in the microwave for 3−4 minutes. The stuffing can be
made 2 days ahead and stored in the refrigerator.

Chocolate Cherry Layer Cake

3/4 cup unsweetened cocoa powder
1/4 cup sugar
1/2 cup boiling water
1 package (16 oz.) angel food cake mix
1 1/4 cups water
1 can (20 oz.) lite cherry pie filling
Prepared chocolate frosting (reduced−fat if possible)
Chocolate shavings

Preheat oven to 350F. Line a jelly roll pan with wax paper
(pan should be appproximately 10 by 15 by 1 or 11 by 17 by 1). Whisk
together cocoa, sugar and boiling water. Cool mixture to lukewarm.
Prepare angel food cake mix per package directions, using 1 1/4 cup
water and adding cocoa mixture. Spread batter evenly into prepared
jelly−roll pan. Bake 20 minutes or until top looks dry. Invert
onto a large wire rack. Remove the pan and wax paper; cool. Slice
cake into three equal parts. Start with cake, top with cherry pie
filling, then top that with more cake and more pie filling and end
with cke layer. Frost and decorate with chocolate shavings.

Chipotle Turkey Chili

Olive oil cooking spray
1 medium onion, diced
4 garlic cloves, minced
1−2 tablespoons chili powder
2 15−ounce cans tomato sauce
2−3 cups turkey, diced
2 15−ounce cans red kidney beans
1−2 chipotle chilies, finely diced
Salt and pepper for seasoning
Garnish: Grated cheddar cheese and sliced green onions

Lightly oil a large saucepan with cooking spray. Heat for a few minutes
over medium−high heat. Add the onions, garlic and chili powder. Cook
while stirring for about 5 minutes. Add the tomato sauce and bring to
a boil. Add the turkey, kidney beans, and chipotle chilies. Heat
through and season to taste with salt and pepper. Serve garnished with
grated cheddar cheese and green onions.

Cajun Style Pasta

12 ounces linguine
1 teaspoon butter or olive oil
2 garlic cloves, minced
8−12 medium size shrimp, peeled and deveined
1/2 pound chicken breast meat, diced
2 1/2 tablespoons all−purpose flour
2 cups of 1% milk
2 tablespoons sherry
1/4 cup grated Parmesan cheese
1/4 teaspoon cayenne
4 plum tomatoes, seeded and chopped
1/2 cup frozen peas
Salt and black pepper to taste

Buffalo Chicken Strips

Blue Cheese Dip:
2/3 cup nonfat plain yogurt
2 tablespoons reduced−fat mayonnaise
2 ounces crumbled blue cheese
3 tablespoons finely chopped scallions
1/4 teaspoon coarsely ground black pepper
Chicken Strips and Celery Sticks:
1 teaspoon vegetable oil
1/2 pound skinless boneless chicken breasts, cut crosswise into
1/4−inch strips
1/4 teaspoon salt
2 teaspoons butter
1 tablespoon Frank's original hot sauce
5 celery stalks, cut into 3−inch sticks

Black Bean Lasagna

1 − 28 ounce jar tomato pasta sauce
1/2 cup water
2 cans (15 ounce) black beans, rinsed and drained
1 3/4 cups lowfat ricotta cheese
1 egg
12 uncooked lasagna noodles
2 1/2 cups shredded skim mozzarella cheese

Preheat oven to 375F. Over low heat, simmer tomato sauce, water, and
black beans. Meanwhile, in a small bowl, combine ricotta cheese and
egg. Set aside. Using a 9 X 13 inch baking dish, place 1 cup of the
bean/sauce mixture on the bottom of the dish. Place 3 pieces of
uncooked lasagna noodles on top of the sauce. Next, spread about
2/3 cup of the ricotta mixture over the noodles. Top with 1 cup of the
bean/sauce mixture, lastly about 1/2 cup of the mozzarella.
Repeat two layers of noodles, ricotta, bean/sauce, and mozzarella.
Then place on the remaining 3 lasagna noodles and pour the remaining
bean/sauce mixture over all. Top with remaining mozzarella. Cover with
foil and bake at 375F for 30 minutes. Remove foil and continue to bake
another 15 minutes. Remove from oven and let stand for 15 minutes
before cutting.

Beef Tenderloin with Cabernet Cherry Sauce

4 small filet mignon steaks (about 1/4 pound each)
1/2 teaspoon salt
2 garlic cloves, pressed
1/2 teaspoon cracked pepper or freshly ground pepper
Cabernet Cherry Sauce:
1 1/2 cups Cabernet Sauvignon or Burgundy
3 tablespoons balsamic vinegar
4 whole cloves
8 whole pepper corns
1 bay leaf, torn into small pieces
1/2 pound fresh Bing cherries, rinsed
Salt and pepper for seasoning
Optional: 1−2 teaspoon sugar

Baked Potato with Spicy Chicken Topping

4 baking potatoes
2 tablespoons olive oil
1/2 cup slivered almonds
1 cup chopped onions
1/4 teaspoon garlic powder
1 lb. boned chicken breast, cut in strips
2 tablespoons flour
1 1/4 cup chicken broth
3 tablespoons lemon juice
1 teaspoon cinnamon
1 teaspoon paprika
1/2 teaspoon salt
1/2 teaspoon Tabasco
1/2 cup raisins

Baked Macaroni, Cheese & Spinach

1 pound elbow macaroni
15 oz. low fat ricotta cheese
1 3/4 cups skim milk
1/2 cup egg substitute
2 teaspoons brown mustard
1 −2 teaspoons Tabasco sauce
1/2 teaspoon salt
1/4 teaspoon ground pepper
2 cups shredded low fat cheddar cheese
2 cups torn fresh spinach leaves
1/4 cup grated Parmesan cheese
1/4 cup fine bread crumbs
1 teaspoon paprika

Baked Chicken Breast with Fresh Basil

10 boneless skinless chicken breast (about 2 1/2 lbs.)
3/4 cup low−fat yogurt
1/2 chopped fresh basil
2 teaspoons cornstarch
1 cup bread crumbs
2 tablespoons grated Parmesan cheese

Arrange chicken in single layer in baking dish. Combine yogurt,
basil and cornstarch; mix well and spread over chicken.
Combine bread crumbs with Parmesan and sprinkle over chicken.
(If making in advance, cover and refrigerate for up to 6 hours.)
Bake chicken in 375 degrees oven for 30 minutes or until chicken
is no longer pink inside.

Apple Pie

Crust:
1/3 cup rolled oats
6 graham crackers
2 tablespoons chopped walnuts
1 egg white
Buttered flavored vegetable cooking spray

Filling:
2 cups apple cider
1/2 cup sugar
2 tablespoons fresh lemon juice
2 teaspoons vanilla extract
1 1/4 teaspoon pumpkin pie spice
5−6 large Granny Smith apples, about 2 1/2 pounds
3 tablespoons cornstarch

Poffertjes

Makes about 70

Ingredients:

Curry Powder

Ingredients Hot Curry Powder:

• ½ cup ground turmeric
• ½ cup ground coriander
• 5 tablespoons ground black pepper
• 2 tablespoons ground cardamom
• 1 tablespoon ground red pepper
• 1 tablespoon ground ginger
• 1 tablespoon ground cumin
• ½ tablespoon ground cayenne pepper

Instructions:

• combine all ingredients in a bowl, and mix thoroughly
• pack the powder into small jars and seal tightly
• makes 1½ cups

Ingredients Mild Curry Powder:

Jan's Swiss Cheese Fondue

Ingredients:

• 450 gr (1 pound) Gruyère cheese (sharp, salty if available)
• 450 gr (1 pound) Emmentaler cheese
• 225 gr (½ pound) Tilsitter cheese
• 100 gr (¼ pound) Appenzeller cheese (= soft and high fat)
• 100 gr (¼ pound) Vacherin cheese (= soft and almost high fat)
• 1 dl (1/3 cup) dry white wine per person
• garlic clove
• Kirschwasser (cherry schnapps)
• cornstarch
• pepper (NO salt)
• french bread (not too fresh), diced
• Dutch or pearl onions, relished pickels, prosciuto
• if possible, have the cheeses grated when you buy them (most cheese stores won't do this for the soft cheeses)
• you need about 250-300 gr cheese per person; above amounts are for 4 persons

Instructions:

Cynthia's Candied Citrus Peel

Ingredients:

• 5 large navel oranges, or 3 large grapefruits, or 8 large limes, or 8 medium lemons
• 2½ cups (600 ml) sugar
• 1½ teaspoons ground ginger
• ¾ cup (180 ml) semi-sweet or milk chocolate
• 1-2 tablespoons paraffin wax
• waxed paper

Instructions:

Orange Marmalade

Ingredients:

• 4 juicy oranges
• 1 lemon
• 1 white grapefruit
• ½ cup (120 ml) white sugar for each cup of fruit juice
• Angostura bitters
• sterilized jars

Instructions:

• wash fruit well
• cut into halves (do not peel fruit!)
• thinly slice fruit and remove seeds
• measure fruit & juice
• add 3 times that amount of water
• soak 12 hours
• bring to a boil, reduce heat, and simmer uncovered for 20 minutes

Frieda's Phoo Yongh Hai (Egg Phoo Yongh)

Ingredients for Phoo Yong Hai pancakes:

• 2 onions, chopped
• 2 cloves of garlic, minced
• x leek, chopped
• x sellery greens
• x white cabbage, chopped fine [original recipe calls for the 2 foot long pointed cabbage]
• x crab meat
• x slices of "boiled" ham, cut up
• 6 - 8 eggs
• 1½ tablespoons flour (2 if using 8 eggs)
• 1 beef or chicken bouillon cube
• milk
• salt
• pepper
• vegetable oil

Ingredients for sauce:

Frank's Pancakes

Ingredients:

Leek Pie

Ingredients:

• 2 pounds leek - chopped & well rinsed
• 1 beaten egg
• 1 paprika (bell pepper), chopped
• ½ pound (250 gr) boiled ham, chopped
• ½ pound (250 gr) grated cheese, e.g., Gruyère
• ¼ pound (125 gr) mushrooms
• puff pastry sheets
• ½ teaspoon ground nutmeg
• salt & pepper

Instructions:

Mushroom Pie

Ingredients:

• dough rolled out for top & bottom pie crust, refrigerated for 1 hour
• 2 pounds (900 gr) mushrooms
• 3 tablespoons butter
• 1 cup (¼ liter) sliced onions
• salt
• pepper
• ½ teaspoon Worcestershire sauce
• 1 tablespoon lemon juice
• ¼ cup (4 tablespoons, 60 ml) sherry
• 1 pound (450 gr) "swiss cheese" (Gruyere or Emmenthaler)
• 1 beaten egg white

Instructions:

Greek Spinach Pie (Spanakopeta)

Ingredients:

• 2 pounds (900 gr) of spinach, steamed and well drained
• 2 cups (½ liter) of diced onions
• 1 teaspoon oregano
• 1 teaspoon basil
• 3 teaspoons minced garlic
• 5 eggs
• 16 ounces (450 gr) feta cheese, crumbled
• 16 ounces (450 gr) cottage cheese
• 8 ounces (225 gr) sour cream
• 3 tablespoons flour
• phylo dough (1 pound package of sheets) or a ready-made pie shell

Instructions:

• sauté the onions and herbs in some olive oil
• mix the eggs, cheeses, sour cream, and flour
• combine the above (this is the pie filling)

Weihnachststollen mit Marzipan

MUST BE MADE SEVERAL DAYS AHEAD (about a week) !!!
Fruit filling must be made 1 day ahead of making the bread.
makes 2 loafs of about 1.7 kg (about 3¾ pounds) each.

Ingredients for the fruit mix: