Whole Foods Lifestyle - Recipes! (from original superfoods thread)

Ok guys, I think I'm going to try to transfer some of the recipes that we made from our superfoods thread. If I miss one, please feel free to add it.

This one comes from Olivia627

Thought I'd share a recipe with yall! I saw this on Barefoot Contessa on FoodTV months ago. I tried and loved it. It's not too incredibly sweet with the plain yogurt, so I made it with vanilla yogurt. When I was thinking of a good topping for my SuperFood yogurt, I pulled up this recipe again. Lo and behold, it contains quite a few SuperFoods! Enjoy, and tell me what you think. My topping is baking in the oven as I type!

Fruit Crunch Sundae

Ingredients:

• 1 cup quick-cooking (not instant) rolled oats
• 1/2 cup sweetened, shredded coconut
• 1/2 cup sliced or slivered almonds
• 3 tablespoons vegetable oil
• 2 tablespoons good honey
• 8 to 10 strawberries, small-diced
• 1/2 cup blueberries
• 1/4 pineapple, small-diced
• 2 cups plain yogurt

Directions:

Preheat the oven to 350 degrees F.
Toss the oats, coconut, almonds, oil, and honey together in a large bowl until they are completely combined. Pour onto a sheet pan and bake, stirring occasionally with a spatula, until the mixture turns a nice, even golden brown, about 20 minutes.

Remove the granola from the oven and allow to cool, stirring once.

Combine the strawberries, blueberries, and pineapple in a bowl. In 4 ice cream sundae glasses, layer first the fruit, then the yogurt, and the cooled granola alternately until you fill the glasses. Serve with a long spoon.

(Source: Barefoot Contessa)


**I love pecans, so I substituted them for the almonds the first time I made this. Today, all I have are walnuts. So I chopped them up and used them instead. I also added cinnamon and nutmeg before I baked it. Couldn't find my coconut to save my life! Oh well... I doubled the recipe so I would have plenty for the week as needed. As far as amounts, without my coconut, this made 3 3/4 cups at 2383 calories! I just ate 1/4 cup on top of my yogurt and fruit and I believe the topping alone was around 158 calories (2383 calories divided by 15 [1/4 cup servings]). I also added a sprinkle, that I forgot to measure, of wheat germ after I baked it. If anyone has any ideas of how to lower the calories that come from adding the vegetable oil (720 calories), please post! Substitutions?? Omitting it??**

***And if I counted correctly, there's 6 SuperFoods in this:

1..oats
2..nuts
3..honey
4..strawberries/blueberries
5..pineapple
6..yogurt

This is one of mine:
Chilean Butternut Squash Casserole

1 large butternut squash
1 cup chopped onions
2-3 cloves garlic, crushed
1-2 tablespoon olive oil
1 teaspoon ground cumin
1 teaspoon chili powder
1-2 dash cayenne pepper
1 cup red bell peppers, coarsely chopped
1 cup green bell peppers, coarsely chopped
1 teaspoon salt
4 eggs, beaten
2 cups corn kernels (fresh or frozen)
2 cups grated sharp cheddar cheese

Cut squash in half lengthwise and scoop out seeds.
Bake cut sides down at 425° 45- 50 min.
or until very soft at thick end.
Let squash cool and scrape out of the shell; mash as smoothly as you can.
Meanwhile, sauté onion, garlic and spices in olive oil until onion is translucent.
Add peppers and salt, stir, cover and leave on low heat 5 min.
Preheat oven to 350°.
Stir beaten eggs into mashed squash.
Add corn, sautéd veggies and grated cheddar; stir to mix well.
Bake 20 min. covered; uncover and bake 20- 30 min. more.

My notes tell me that I got this one from recipezaar.com.

One of mine:

Black bean salad (4 ? super foods)

1 cup black beans (drained)
1 cup whole kernel corn (I bought frozen, then heated slightly in microwave)
2 tomatoes, diced
1/2 bell pepper, diced (I used red, you could use orange)
2 green onions, chopped
2 cloves garlic, minced
1 tbsp lemon juice
1 tsp cumin (or more)
salt and pepper to taste

This one comes from trishn222:

Orange Blueberry Soy Smoothie

2 C Minute Maid, Home Squeezed Style Orange Juice with Calcium & vitamin D
heavy pulp
1 C 8th Continent Light Vanilla Soy Milk
1 C Dannon Lowfat Vanilla Yogurt
1/2 C Blueberries, frozen (unsweetened)unthawed
1 C Peaches frozen
1/2 C Strawberries, frozen, unsweetened, unthawed

Fat: 1.2g
Carbohydrates: 31.9g
Calories:155.3
Protein: 5.5g

mix all of the ingredients in a blender or smoothie maker pour and enjoy.

Number of Servings: 4

This is one of mine, from a magazine at the dentist's office:

Salmon Salad with Dill Vinaigrette

2 tablespoons chopped fresh dill
1 tablespoon honey
1/4 cup fresh lemon juice
1/8 teaspoon salt
1/8 teaspoon black pepper
1 tablespoon olive oil
2 (6 ounce) cans boneless skinless pink wild salmon
1 cup chopped red bell pepper
1 cup chopped cucumber
1/2 cup chopped red onion
1/4 cup chopped pitted kalamata olives
1/4 teaspoon salt
1/4 teaspoon black pepper
4 (1-ounce) slices French bread (serve with, don't add to salad )

This comes from Dolly R:

Here it is: (I got it from AOL.)

2 cups vanilla low-fat frozen yogurt
1/2 cup vanilla soy milk
1/2 cup fat-free milk
1/3 cup cubed soft silken tofu
1 tablespoon creamy peanut butter
1 tablespoon honey
1 tablespoon ground flaxseed (optional)

Combine the first 6 ingredients in a blender; process until smooth. Sprinkle with flaxseed, if desired.

I bet if you did it with plain organic yogurt and added some kind of berry to it you would have a pretty good smoothie....(maybe leave out the peanut butter??)

This one comes from Glory87:

Pumpkin brown rice pudding
Makes 12 servings

4 cups 1 percent milk (I have always used skim milk)
1 (15-ounce) can solid pack pumpkin
3/4 cup sugar (I use real sugar, but reduce the amount slightly)
1 teaspoon ground cinnamon
1/4 teaspoon salt
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
2 eggs, beaten
3 cups cooked long-grain brown rice
1 teaspoon vanilla extract
Toasted pumpkin seeds, optional garnish (haven't used these, but they sound awesome)
Whipped cream, optional garnish

Preheat oven to 375 degrees. Combine milk, pumpkin, sugar, cinnamon, salt, ginger and cloves in a saucepan. Heat over medium heat, stirring constantly, until mixture comes to a boil. Stir about 2 cups of pumpkin mixture into the eggs; whisk well, then return all to the saucepan, stirring constantly. Bring to a gentle simmer, stirring constantly. Remove from heat and stir in rice and vanilla.

Pour into a 9- by 13-inch pan that has been sprayed with nonstick vegetable coating. Bake, uncovered, 45 to 60 minutes or until a knife inserted in the center comes out clean. Serve warm.

Per serving (without optional garnishes): 162 calories (12 percent from fat), 2 grams total fat (1 gram saturated), 34 milligrams cholesterol, 31 grams carbohydrates, 5 grams protein, 97 milligrams sodium, 2 grams dietary fiber.

This one comes from Meg:
Baked Pumpkin Custard

1 large can pure pumpkin (I think it's 29 oz)
1 1/2 cups low or nonfat cottage cheese
1 1/2 cups Splenda
1 1/2 cups Eggbeaters
2. teaspoons cinnamon
1 teaspoon ginger
1/2 teaspoon cloves
1/2 teaspoon nutmeg
1/2 teaspoon salt

Process all in the food processor until well-mixed and smooth. Spray six custard cups with PAM. Divide mixture equally in cups. Bake at 325 degrees for 45 minutes or until top is lightly browned.

Nutrition Info per serving

110 calories
1 g fat
12 g carbs
13 g protein

This one comes from chick_in_the_hat:

Ultimate Pumpkin Pie

1 (15 oz.) Can Pure Pumpkin
5 oz. Fat Free Evaporated Milk
1/2 Cup Splenda Granular
2 teaspoons Pumpkin Pie Spice
2 Eggs
Fat Free Cool Whip (optional)

Combine all ingredients. Spray a pie pan with nonstick cooking spray.
Pour pumpkin mixture directly into pan. Bake @ 375 degrees for 30 minutes. Cool Completely. Serve with 2 Tablespoons of Fat Free Cool Whip if desired.

Serves: 8
Per Serving: 60 Calories; 1g Fat (19.0% calories from fat); 3g Protein; 9g Carbohydrate; 2g Dietary Fiber; 47mg Cholesterol; 40mg Sodium. Exchanges: 0 Grain (Starch); 0 Lean Meat; 1 Vegetable; 0 Fat.
With egg beaters - 40 calories

You got the butternut squash one! Believe me.. that is the first one I looked for!! Great idea to transfer them onto one thread, Nelie!

Here's one of my other favorites:


Quinoa Sweet Potato Quesadillas

1 cup quinoa, washed/drained (use brown rice if you can't find quinoa)
1 sweet potato/yam (diced)
1 onion, chopped
3 cloves garlic (I used more)
1 14 oz can of tomatoes (undrained)
1 can black beans, drained
1 can green chiles
2 tbs minced cilantro
spinach leaves
Reduced fat cheese
Whole wheat, low fat tortillas (I like La Tortilla Factory)
Salsa

Cook quinoa in 2 cups of water. When done, set aside. (Quinoa cooks like rice, 1 cup quinoa, 2 cups water, boil, reduce heat for about 15 minutes, fluff with fork)

While the quinoa is simmering, I cut up the sweet potatoes into small pieces (dice sized) and spray a cookie sheet with PAM. I bake the potatoes for around 20 minutes (shaking often) until they are soft and getting crispy. (if I don't have time, I nuke them for 5 minutes!)

Saute onion, garlic. Stir in tomato (crushed, with juice), black beans, chiles, cilantro. Add quinoa, sweet potatoes. Season with salt and pepper (I added some red pepper flakes, because i like spicy). Add a couple of handfuls of spinach leaves. Stir and heat through (when spinach is wilted).

Put in tortillas, add some cheese so it sticks together, grill on both sides. Top with lots of salsa. Made enough for 3 nights! (I just grilled a new one each night.

When making quesadillas, I either use the "2 small tortilla sandwich method" or the "1 big tortilla folded in half method".

Super food list:

Quinoa/whole wheat tortilla
Tomato/salsa
Black beans
Sweet potato
Spinach
(onions, garlic, olive oil from book 2)

And perhaps it should be stickied? :)

So, this isn't from the original thread, but one I just got from Cooking Light today. Sounds delish!


Feature Recipe: Broiled Salmon Over Parmesan Grits

3/4 cup fat-free, less-sodium chicken broth
1/2 teaspoon salt
2 tablespoons minced fresh onion
1 garlic clove, minced
1 1/2 cups water
1/2 cup regular grits
1 teaspoon olive oil
2/3 cup sliced mushrooms
2 tablespoons grated Parmigiano-Reggiano or fresh Parmesan cheese
4 (6-ounce) salmon fillets (about 1 inch thick)
1/4 teaspoon salt
1/4 teaspoon dried thyme
1/4 teaspoon black pepper
Cooking spray
2 teaspoons finely chopped fresh parsley

Combine first 4 ingredients in a small saucepan. Bring to a boil;
reduce heat, and simmer 5 minutes or until onion is tender. Add
water; bring to a boil. Gradually add grits, stirring with a
whisk until blended. Cover, reduce heat, and simmer 10 minutes or
until done.

Preheat broiler.

Heat the oil in a small nonstick skillet over medium-high heat.
Add the mushrooms, and saute for 5 minutes or until golden. Stir
mushrooms and cheese into grits. Set aside.

Sprinkle fillets with salt, thyme, and pepper; place the fillets,
skin sides down, on a broiler pan coated with cooking spray.
Broil for 10 minutes or until fish flakes easily when tested with
a fork. Remove skin from fillets; discard skin. Spoon 1/2 cup
grits on each of 4 plates; top each serving with a fillet. Sprinkle
with parsley.

Yield: 4 servings

CALORIES 379 (39 percent from fat); FAT 16.4g (sat 3.2g,mono
7.9g,poly 3.3g); PROTEIN 38.8g; CHOLESTEROL 113mg; CALCIUM 57mg;
SODIUM 672mg; FIBER 1.3g; IRON 1.8mg; CARBOHYDRATE 16.7g

A recipe that I got from www.whfoods.com:

15 Minute Turkey Chef's Salad

This Mediterranean salad entree is a complete meal that can be made in just 15 minutes with many healthy benefits. It has a lot of flavors that go very well together and requires very little effort to prepare. It is not your ordinary chef's salad.
15 Minute Turkey Chef's Salad Prep and Cook Time: 15 minutes

Ingredients:

* 1½ lb mixed salad greens
* 1 cup fresh basil leaves torn into pieces
* ¾ lb sliced turkey breast
* 1 small jar of prepared roasted peppers, (about 7 oz)
* 4 oz Kalamata olives
* 1½ basket cherry tomatoes, cut in half
* 1 medium avocado cut into cubes
* *optional 4 oz goat cheese

Dressing
* 2 TBS balsamic vinegar
* 2 TBS extra virgin olive oil
* Salt and cracked black pepper to taste

Directions:


1. Rinse and dry salad greens. This is done best in a salad spinner.
2. Divide between 4 plates and top with rest of ingredients.
3. Whisk together vinegar, oil, salt and pepper and drizzle on top of salad.

Serves 4

Glory posted these in another thread for veggie friendly recipes. They sound really good.

Orange Ginger Tofu Stir Fry

1 lb tofu
1 cup fresh orange juice
¼ cup rice vinegar
1/3 cup shoyu (a kind of soy sauce)
2 tbs canola oil
2 tsp dark sesame oil
3 garlic cloves
1 tbs minced fresh ginger
¼ tsp hot red pepper flakes
1 scallion
¼ cup chopped cilantro
1 jalapeno
5-6 mushrooms
1 orange pepper
1 carrot
1 broccoli crown
1 onion
snow peas

In a medium bowl, wish together orange juice, vinegar, shoyu, oils, garlic, ginger and red pepper flakes.

Place tofu in a baking dish in a single layer, cover with the marinade and sprinkle with the scallions and cilantro. Chop jalapeno and sprinkle on top. Marinate at least 30 minutes (up to over night).

Stir fry tofu with remaining ingredients and serve over brown rice.


Curried Vegetables

1 sweet potato, cut into small cubes
2 tbs olive oil
Carrots - I cut baby carrots in half, use about a cup
1 onion - cut into big wedges
Garlic - I use a freakish amount, whatever works for you
2 14oz cans of tomatoes, crushed with juice
1 can chickpeas, drained
2 heaping tablespoons curry powder
1 cup veggie broth
juice of one lime
salt, pepper
Veggies of choice - I've used green beans, broccoli, wilted spinach, parsnips (whatever floats your boat)
Brown rice

This dish isn't hard to make, just lots of chopping. I like to call it "every 15 minute curry" because you have to add something every 15 minutes.

Preheat oven to 500 degrees.

Cut up potatoes into small, dice-sized pieces. Coat a deep metal baking pan with PAM and drizzle a tiny bit of olive oil over the potatoes. Stick in the oven for 15 minutes.

While the potatoes are baking, cut up carrots and onion. After 15 minutes, take the potatoes out and give them a good shake. Scootch the potatoes to the edge of the pan and put the garlic, carrots, onion and chickpeas (and any veggie you are using you think will take a little longer to cook, like green beans) into the middle of the pan. Drizzle some more olive oil and stick it in the oven for 15 minutes.

Dump the tomatoes into a large bowl, crush them up and add the two heaping tablespoons of curry powder (of course, if you don't loooove curry like I do, use a little less).

Start the rice. I usually make 1 cup rice/2 cups water for 2 people.

Take the veggie mixture out of the oven, shake things up a bit. Arrange the broccoli around the rim of the pan (and any other veggies you have left that you think will cook in 15 minutes) and dump the tomato mixture all over everything (particularly the broccoli because it really soaks it up and gets DELISH). Stick in oven for YES 15 minutes.

Make broth.

After 15 minutes remove curried vegetables from oven and transfer them to a huge serving bowl.

Put the metal baking pan on the burner, add the broth and the lime juice and salt and black pepper to taste. Reduce the broth by half, stirring vigorously. (note, never cook this in a glass pan, I had a glass pan shatter on the burner, because I'm a spaz!!)

When the broth has reduced by half, pour over veggies. Serve them over rice!

Makes plenty for 2 people for 2 nights. One of my all time favorite things to cook (so easy, just lots of chopping).

Charcooked Vegetables with Spicy Sidekick Dressing

Grilled Veggies

1 red pepper
1 orange (or yellow pepper)
2 zucchini
4 corncobs
1 eggplant
olive oil

Spicy Sidekick Dressing

1 tbs olive oil
crushed garlic (I use a lot)
1 small onion, chopped
1 celery stalk, finely chopped
1 small green chile, seeded and finely chopped
4 tomatoes, chopped
2 inches of cucumber, finely chopped
1 tbs tomato paste
1 tbs lime or lemon juice (I usually use a little more)

Dressing

To make the dressing, heat the oil in a saucepan or skillet. Add the garlic and onion and saute gently until softened, around 3 minutes. Add the celery, chile and tomatoes, cook over medium heat, stirring occasionally for 5 minutes.

Add the cucumber, tomato paste and lemon/lime juice and simmer for 8-10 minutes until thick and pulpy. Season to taste with salt and pepper.

Veggies

Cut the veggies into thick slices and brush with a little olive oil. Cook the vegetables on the grill for about 5-8 minutes, sprinkling them with salt, pepper and fresh herbs as they cook, turning once (under the broiler in the oven is okay too).

This dish is delicious served over brown rice with lime wedges to squeeze.


Spinach Chickpea Leek Soup

This is SO good and so fast and easy to make - makes plenty for several days. Great to make on a Sunday and eat all week.

1 tbs olive oil
2 leeks, sliced thinly (circles)
1 zuchini, chopped
minced garlic (I use tons)
2 14 oz cans tomatoes
small can tomato paste
1 bay leaf
3 3/4 cup veg broth
1 14 oz can chickpeas (gabanzo beans) drained
block of frozen spinach (thawed, drained)
1 tbs oregano
1/2 tsp white pepper
1/4 tsp red pepper flakes
fresh parm cheese for topping

Heat the oil in a large sauce pan, add leeks and zucchini and cook briskly for 5minutes.

Add the garlic, tomatoes, tomato paste, bay leaf, vegetable broth, chickpeas and spices. Bring to a boil and simmer 5 minutes.

Shred the spinach finely, add to the soup and boil for 2 minutes. Season to taste. (the longer it cooks on the stove, the better it is). Remove the bay leaf, sprinkle with parmesan cheese (if desired).


Red bean and corn pita pockets

1 tbs olive oil
small onion, chopped
garlic, minced
1 red pepper, chopped
1 tsp cumin
1/4 tsp cayenne
1 14 oz can tomatoes, undrained
1 cup corn
1 cup canned kidney beans, drained
salt, pepper
whole wheat pita pockets

Heat the oil in a large sauce pan, add the onion, garlic and pepper, saute gently for 10 minutes. Add cumin and cayenne.

Mash in the tomatoes with their juice, cover and cook for 10 minutes, then add the corn and the kidney beans. Cook gently for a few minutes until hot. Season to taste with salt/pepper.

Warm the pita pockets in oven or microwave. Cut them in half lengthwise, gently open each half and fill with the red bean mixture and serve at once.

Also good with other vegetables and 2% sharp cheddar.


Soft Polenta with Spicy Tomato Sauce

1 quart water
1/2 cup stone ground cornmeal
1/2 cup quinoa
1/2 teaspoon salt
2 tablespoons olive oil
2 cups minced onion
1 large portobello mushroom, chopped
3 cloves garlic, minced
2 cans Tomatoes (14 oz)
1/4 cup sherry
1/2 teaspoon crushed red pepper flakes (optional)
1 teaspoon dried oregano
salt and pepper to taste
3 cups chopped green onions
Parm cheese, grated

In a small bowl whisk together 2 cups water with the cornmeal, quinoa and salt. Bring the remaining 2 cups water to a boil in a heavy saucepan. Stir the cornmeal mixture into the boiling water, and continue stirring. Be careful! The polenta may spit and sputter and the hot bits of polenta can burn. Turn the heat to very low and cook the polenta for 40 minutes; stirring with a wooden spoon every 10 minutes.

Make the tomato sauce while the polenta cooks: Heat olive oil in a large saucepan over medium heat, add the onions. Cook the onions for about 5 minutes, stirring often, until they have softened.

Stir in the chopped mushrooms and the garlic, saute for 5 minutes. Then add the tomatoes, sherry, chili flakes and oregano. When the sauce comes to a boil turn the heat to low. Simmer the sauce for 30 minutes; season with salt and pepper.

When the polenta has cooked for 40 minutes, sprinkle the green onions and grated cheese into the polenta. Stir well. Mound the polenta on plates, make a well in the center of each mound and ladle in the tomato sauce. Garnish with some cheese (if desired).


Spicy tomato sauce with fresh basil and veggie crumbles

3 cans 14 oz tom
1 can 12 oz tom paste
1 onion, diced
garlic (I use TONS)
1 tbs olive oil
Sun dried tomatoes
Fresh Basil
1 tsp dried oregano
Whatever else I feel like - black olives, mushrooms, carrots, zuch
1 package MorningStar Farm Crumbles
Salt
Pepper
Red Pepper Flakes
Splash of red cooking wine
whole wheat/spinach pasta

Saute onion/garlic for 5 minutes until translucent. Add veggie crumbles, dried oregano, salt, pepper, red pepper flakes. Brown the veggie crumbles - stirring often.

While the veggie crumbles are browning, put 2 cans tomatoes (with juice), tom paste, fresh basil and half the sun dried tomatoes into a food processor -blend until smooth.

Put the tomato mixture over the crumbles and stir.

Put the last can of tomatoes into the food processorand pulse until the tomatoes are chunky. Throw these in with the rest.

Add the rest of the sun dried tomatoes and any other additional veggies. Add a splash of red cooking wine. Simmer for 20 minutes. (I like to wilt spinach leaves at the last minute)


Serve over whole wheat pasta.

And another salmon one from Dr. Weil (I get his daily recipes)

Poached Salmon
Ingredients:
Salmon filets (allow 6 ounces per person)
1 carrot, sliced
1 small onion, sliced
1 stalk celery, sliced
2 slices lemon
Several sprigs of parsley
6 bay leaves (Turkish, or 1/2 of a California bay leaf)
Salt to taste
1 cup dry white wine
Juice of half a lemon

Instructions:
1. Cut the salmon filets into individual portions if necessary.

2. Place in a large skillet the carrot, onion, sliced celery, lemon, parsley and bay leaves.

3. Add the fish, cold water to cover, salt to taste, the wine and the lemon juice. Bring the water to a boil, uncovered.

4. Adjust heat to simmer and let fish cook for 5 minutes.

5. Turn off the heat and leave fish undisturbed for 10 minutes. Then remove it carefully to a serving platter; the salmon will be perfectly done. It is delicious served either hot or cold.


Nutritional Information:

Per serving:
245 calories
10 g total fat (2 g sat)
76 mg cholesterol
0 g carbohydrate
22 g protein
0 g fiber
50 mg sodium

I made this recipe last night and it was outstanding! A couple changes is that I used brown lentils instead of red. This recipe also calls for simmering for 2 hours. I simmered my lentils for about 30-40 minutes. Instead of tomato puree, I added a can of tomato sauce and a can of diced tomatoes. I also substituted vegetable broth for chicken broth for a veggie friendly recipe. I got this recipe from recipezaar.com.

Spicy lentils

1 tablespoon olive oil
2 cups chopped onions
1 tablespoon grated ginger
salt, pepper (to taste)
2 tablespoons chopped garlic
2 teaspoons ground cumin
2 teaspoons curry powder
1 teaspoon ground coriander
2 1/2 cups water
2 cups chicken broth
2 cups dried red lentils
3 bay leaves
1 cup plain yogurt
3/4 cup tomato puree

1. heat oil in a dutch oven over med heat add onions, ginger, and a dash of salt& pepper.
2. cover and cook 10 mins until soft add garlic, curry powder, cumin, coriander, cook 1 minute add water, broth, lentils and bay leaves bring to boil, cover and reduce heat to simmer for 2 hrs until tender and liquid is absorbed remove bay leaves, add yogurt and tomato puree and simmer 5 minutes until heated through.

Do any of you know a good substitute for this type of squash? Would yellow be ok or zuchinni? I am thinking that I might not be able to get the butternut squash in Korea. When is it in season?

Dolly, Butternut squash is most similar to the Winter Squashes of Acorn and Pumpkin.

Dolly, you definitely need a hard squash for a substitute. I can sometimes find winter (i.e. hard) squash in the frozen veg section. Obviously, it's cooked and mashed before freezing. :) You could also probably substitute canned pumpkin.

Nelie, the lentils sound delish! I've never found much difference between red and brown lentils, though the red turn to mush faster. :lol:

I got a request to post this one so here goes. I made this one up so it is about exact as I can get it.

Stroganoff
1/2 lb ground Turkey
1 sm onion
2 cloves garlic
basil to taste (dry usually about a tsp)
salt to taste (does not take much, but I like a little to help
leech moisture out of the onions)
Mushrooms to taste (usually around 4 or 5 for me)
1 10.5 oz Can of reduced fat reduced sodium cream of mushroom soup
4 oz can Diced green chilies
1/2 C fat free sour cream
4 Tbsp fat free cream cheese

Put first 6 ingredients in sauce pan and brown turkey and cook together. Drain any liquid off and then add the rest of the ingredients and simmer until thick. Serve over pasta (whole wheat of course, I like egg noodles the best myself but that is just me.)

Serves 6

This is a perversion of Mirza Ghassemi, a middle eastern dish. A very satisfying fat-free meal! (serves 3-4)

* 1 med eggplants
* 1 med onions, chopped
* 3 garlic cloves, minced
* 1 tsp turmeric
* 1/2 tsp salt
* 1/4 tsp black pepper
* 1 ea tomato, peeled and seeded (or about 1/2 cup canned tomatoes)
* 1 tsp curry powder
* 1 tsp mustard seeds
* 1 dash cayenne

Roast the eggplants over a charcoal grill, or roast them in a 400 oven until brown on the outside and soft on the inside. Cool and peel.

Saute the onions in water until translucent, then add garlic and mustard seeds. Cook until the onions begin to turn golden. Stir in the turmeric, cayenne and curry.

Add the eggplant pulp, onion mixture, and tomato to a food processor and blend. Add tomato until the mixture looks thick and red-brown (don't add too much, or it will be too sweet).
Add the salt and pepper.

Serve over steamed brown rice.

From http://www.ivu.org/recipes/indian-veg/roasted.html

My Modifications: I simply sliced eggplant and tomatoes and sauteed them along with everything else. I think I omitted the salt and pepper as well. After a serving or two of eating it as a straight vegetable dish, I put it in a food processor and pulped it, and served over quinoa. Delish!

From whfoods.com, here is one featuring green beans and other beans! This one features 8 different super foods from Superfoods RX.

Marinated Bean Salad

This is a healthy, fresh tasting bean salad that will give you an easy way to enjoy the many nutritional benefits of beans with little effort. The fresh herbs make it very flavorful, and it will keep in your refrigerator up to for 3-4 days. In fact, it actually gets better as it marinates. The lima beans and fresh herbs add a nice twist to the more traditional version.
Marinated Bean Salad Prep and Cook Time: 25 minutes

Ingredients:

* 2 cups fresh green beans cut into 1inch lengths
* 1 15 oz can lima beans, drained and rinsed
* 1 15oz can kidney beans, drained and rinsed
* 2 TBS minced onion
* 3 medium cloves garlic, pressed
* 1 large ripe fresh tomato, seeds and excess pulp removed, diced
* 2 TBS chopped fresh basil
* 1 TBS chopped fresh oregano
* 1 TBS chopped fresh parsley
* 3 TBS fresh lemon juice
* 2-3 TBS extra virgin olive oil
* salt and cracked black pepper to taste

Directions:


1. Bring lightly salted water to a boil. Cut green beans by cutting ends off a handful at once. This saves time. Cook green beans in lightly salted boiling water for just about 3-5 minutes, or until tender. Drain well in colander. Dry with paper towels so they don't dilute flavor with excess water.
2. Drain and rinse canned beans. Let beans sit in colander for another couple of minutes to drain excess water.
3. Mix all ingredients together. If you have the time, let it marinate for at least 15 minutes. It can keep in the refrigerator for a few days. Keep on hand for a quick meal.

Serves 4


Healthy Cooking Tips:

This salad is best if it has at least a couple hours to marinate. Make sure the beans are well drained, or your salad will taste flat and weak. Also, this salad is great with fresh herbs. Don't use dried herbs.

I have the Super Foods RX book but the second one. In that one there is a recipe for roasted or baked tofu. Can someone post it here or PM me? I want to make some for salads and I need to know what to bake it on etc.....

Roasted Chickpeas

Ingredients:

olive oil
1 can chickpeas, drained and rinsed
kosher salt
garlic powder
onion powder
cayenne pepper

Instructions:

Preheat oven to 350F.
Put chickpeas in small bowl.
Coat with olive oil and throw in spices
Spread chickpeas on baking sheet.
Roast chickpeas on bottom rack of oven, turning every 15 minutes, until brown and crunchy, about 45 - 50 minutes.
Cool before serving.

Sorry if my recipe isn't the greatest, but I didn't really measure. I just sort of threw the olive oil and spices together.

For those of you that like more specific recipes, there are tons of them on the web for roasted chickpeas! There lots of variations on the spices, some with curry powder. Also you could do a mix of splenda and cinnamon!

3 garlic cloves;
1 to 1 1/2 inch piece fresh ginger,
peeled; 2 medium shallots, thinly sliced;
1 tablespoon chili powder;
2 tablespoons any type of miso;
2 tablespoons extra virgin olive oil;
freshly ground pepper;
1 cup low sodium organic vegetable or chicken broth;
1 large orange, zest and juice;
1 pound firm tofu.

Preheat the oven to 425.
Finely mince the garlic and ginger in a food processor,
or slice or mince with a knife, and add them to the shallots,
chili power, miso, oil, pepper, broth,
orange zest and juice in a small bowl.
Rinse the tofu, cut it into 1/2 inch thick slices,
and pat dry. Lay the tofu ina rectangular baking dish.
Pour the marinade over the tofu and bake immediately.
(Alternatively, allow to marinate for an hour,
or even overnight, in the fridge before baking.)
When most of the liquid is evaporated and saucy,
the tofu is ready, 30 to 40 minutes.

Here's another bean salad that I like. It always goes fast at potlucks! And it's perfect for that as it makes a lot. It's from the New American Diet Cookbook, which was published in I think the early 90's.

Chili Bean Salad
1 16 oz can each of: kidney beans, pinto beans, garbanzo beans and whole kernel corn
1/2 cup chopped green onions
1/4 cup chopped parsley
1 cup sliced celery
1 4 oz can of diced green chiles, drained (your choice of "hotness")

Drain and rince beans and corn. Combine all ingredients.

Dressing
2 Tablespoons of oil
1/4 cup vinegar
1-2 cloves of garlic, minced
1 tsp chili powder
1 tsp oregano
1/4 tsp ground cumin
1/8-1/2 tsp pepper or taco sauce (to taste)

Mix all ingredients together and pour over bean mixture. Mix well and chill 6 hours or overnight - stir several times. Makes 10 servings of 1 cup.

Note: I have varied the ingredients in this a lot and it's always good. Last time I substituted raw zucchini for the pinto beans, and left out the celery and parsley (didn't have any). It's also good served in a pita.

I have 3 words for you, TRY THIS RECIPE!
This recipe comes from the book "Vegan with a Vengeance". You don't have to be vegan to enjoy it. I made this last night, it was so good. I was tempted to get seconds, my BF did get seconds... Only thing I may try next time is either use a mix of chickpeas and cannelini beans or just cannelini beans, I think they are easier to mush than chickpeas. I also didn't have chives so I made it without.

Chickpea Broccoli Casserole

3-16 oz cans of chickpeas, drained and rinsed
1 onion, quartered and thinly sliced
3 large carrots, grated
1 head broccoli, cut into small florets (about 4 cups)
2 tbsp thinly sliced chives
1/2 cup whole wheat bread crumbs (I cut up a piece of whole wheat bread)
3 tbsp olive oil
1 cup vegetable broth (I recommend a good flavorful broth for this)
1 tsp salt (I didn't add salt and it was still good)

Preheat oven to 350.
Mash the chickpeas really good with a masher, I don't think you want complete mush but just slightly mushed chickpeas.
Stir in vegetables, then bread crumbs, then oil. Add the vegetable broth and mix well.

Put in a 9x13 inch casserole dish and press the mixture firmly into the dish. Bake for 45 minutes covered with foil. Bake 15 minutes uncovered. And then you have a delicious and healthy casserole :)

Thought I would add two of my own that maximize superfoods. The first is what I have for breakfast every morning and have had for a few months now, after experimenting with various ingredients to create a great smoothie :D.

The second is a suggestion from Dr. Pratt's books on how to get your pumpkin in. I'm just posting the amounts I use for a single serving in case anyone is interested. I'm not a huge fan of pumpkin at all but I've come to love this as a snack.

Berry Tofu Smoothie
1/2 cup ice water (or more if you like you smoothie thinner)
1/2 cup lowfat or nonfat plain yogurt
1 tbsp honey (or less - to taste)
4 oz silken tofu (I use Mori-Nu Light Extra Firm)
1/4 cup soy milk
1/2 frozen banana (I usually buy a couple and slice them in half, then slice the halves in slices and store in snack-size ziplocs in the freezer)
1/2 cup frozen berries
Ice

Blend all in a blender until smooth.

This offers a great protein boost in the morning.

Pumpkin Yogurt
1/2 cup canned unsweetened pumpkin
1/2 cup nonfat or lowfat plain yogurt
1 tsp honey
cinnemon
1 tiny box raisins (about 1/2 oz or 1 tbsp, I think)

Blend all.

Tam

This is absolutely delicious and a fantastic way to get your veggies. Even my kids love this. (And I can put in vegetables I don't like -- such as broccoli -- and not taste them.) No exact measurements, you don't need them.

Roasting pan full of veggies: basically, whatever you have in your fridge, but make sure you have some --
Yellow squash/zucchini (for texture)
garlic
onion
carrot (for sweetness)

Mine is usually the above, plus broccoli, cauliflower. Whatever! (Tomatoes are coming later in the process.)

Put your roasting pan in the oven and roast til the veggies are golden. (You can also skip this step and just cook them on the stove top, but I like the taste roasting gives them.)

Dump the roasted veggies in a big stewpot, along with chicken or vegetable broth and a couple of cans of tomatoes. (I like the Muir Glen fire-roasted tomatoes.) Simmer until veggies are soft.

Working in batches, run the soup through your blender.

IMPORTANT NOTE: If you can, wait til the soup cools before blenderizing. You *can* put it in the blender hot, but be very careful. Put a towel over the blender top and "vent" one corner, because the heat creates a vacuum effect and you're liable to explode soup all over you and your kitchen.

Are you still with me? I promise, it's worth it!

I wish I could say you could just use a stick blender in the pot ... and you can, but the texture isn't going to be the same. Running it through the blender, it's just velvety.

In one of the batches you run through the blender, put in a bunch of cumin and oregano. If you're making a giant pot of this soup, then you'll want a lot of spice. Think tablespoons, not teaspoons.

After it's all blended, dump it all back in your stewpot. Stir and heat. Taste for seasoning. You'll probably need a good amount of salt, unless you used a salty broth. If it's not "tomatoey" enough, add in some tomato paste. Lycoprene! If it's not thin enough, add water or more broth. Add in more cumin and oregano if doesn't taste "Mexican" enough.

To serve: Top with some crema, or plain yogurt, a crumbling of queso fresca, or monterrey jack, some crumbled baked tortilla chips and cilantro. You can also top with diced chicken. And avocado. Use your own judgement. My friends call this "The Magic Soup" because even with toppings, they lose weight. But YMMV!

It freezes beautifully and is obviously flexible to your taste. If you like spicy, add a fresh jalapeno to your roasting pan. Yum. Or add a dried pepper like ancho (soaked in water and stems/seeds removed) to your stewpot before you puree.

Heartwarming stew!

1lb of mince (beef preferably although lamb is ok just very fatty)
2 leeks, chop the tops down and roots off. then dice and add
2 whole onions diced
1 whole thingy (bulb) of garlic crushed and peeled
1/2 a white cabbage
peppers i like 1 of each colour. seeded and stalked
3 whole choped diced carrots
Gravey.

separate up the mince dice and peel all veg and mix well add to a big pot with around 1.5 to 2 pints of gravey( i use granulated)

bring to the boil add a lid and leave to simmer, i usually leave it for around 45mins

i do like warming! stews so i add 1 table spoon of ground black pepper to the gravey and mix it in. i also like to add chillies to the stew to perk it up.


very simple rustic and tastey served with potates will easily get 4 good portions, i freeze mine and reheat keeps me going for about a week lol

Scallop Stuffed Portobello:

Ingredients - serves two – can double or triple…
2 t butter
1/2 pound sea scallops – can use shrimp also
1/2 cup chopped onion
1/2 cup finely chopped green bell pepper
1/2 cup fat-free, less-sodium chicken broth
1/4 cup whole milk
1/3 cup fat free cottage cheese
1 1/2 tablespoons all-purpose flour
1/4 teaspoon salt
1/4 teaspoon paprika
1/8 teaspoon freshly ground black pepper
1/8 teaspoon ground nutmeg
1 (2-ounce) jar diced pimiento, drained
4 Portobello mushrooms (large)
1/3 cup dry breadcrumbs
4 tablespoons grated Parmesan cheese
Preparation
Preheat broiler.
With a spoon, scoup out as much of the inside of the mushroom as you can. Be careful not to break thru to the other side. – chop – spray mushrooms with pam, and place right side up on pan – broil 5 minutes, remove from broiler and set aside.

Combine chicken broth, milk, fat free cottege cheese, 2 tablespoons Parmesan cheese, flour, salt, paprika, black pepper, and nutmeg in a blender, blend till cottage cheese is smooth. Add broth mixture to pan; bring to a boil. Reduce heat to medium-low; simmer 5 minutes or until thick, stirring constantly. Set aside..

Melt butter in a large nonstick skillet over medium-high heat. Onions, green bell pepper and mushroom insides, sautee 5-8 minutes. stir in scallops and diced pimiento cook two more minutes, (can cover at this point to steam scallops a bit). Add breadcrumbs, stir and remove from heat.

In a 8 x 8 casserole (larger if making more than four), spray pam and set in mushrooms, right side down, evenly distribute scallop mixture, spoon white sauce over, sprinkle with rest of parmesan and bake in 350 oven for 25-30 min…

I served with a side of Dreamfield’s pasta (1/2) with a little basil and butter… (I use Land o Lakes Whipped butter.. it’s only 50 cal a T).. I like real butter and using it has really helped me stay on my diet

Yield
2 servings (serving size: 2)
CALORIES 300(26% from fat).

Thanks for this thread... I'll be trying several!

:)Thanks for all of these recipes they look really great