Salads & Soups
Apple-cranberry Salad Toss
Recipe By: Serving Size: 1
1 cup Mixed Greens ⅓ Apple - sliced 2 tablespoons Craisin ⅓ Green Onion - sliced
Dress with Raspberry Vinaigrette
Per Serving (excluding unknown items): 93 Calories; trace Fat (2.5% calories from fat); 2g Protein; 23g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 15mg Sodium. Exchanges: 1/2 Vegetable; 1 1/2 Fruit.
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Bella's Mediterranean Cobb Salad
Recipe By: Serving Size: 2
2 cups mixed salad greens 2 cups sun-dried tomatoes - sliced 6 stalks asparagus spears - roasted 8 kalamata olive - pitted and chopped ½ cup red bell pepper Lemon Vinaigrette Dressing
Layer each of the ingredients on a serving platter starting with the lettuce/spinach blend on the bottom. Drizzle the lemon dressing over the salad ingredients and chill for up to 2 hours if you wish before serving.
Per Serving (excluding unknown items): 200 Calories; 6g Fat (22.4% calories from fat); 9g Protein; 35g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 1302mg Sodium. Exchanges: 2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat.
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Blueberry Mediterranean Salad
Recipe By: Serving Size: 1
¼ cup Cherry Tomato, Whole ¼ cup Chopped Cucumber 2 tablespoons Diced Red Onion 2 tablespoons Chopped Green Bell Pepper - chopped 1 tablespoon Black Olives 2 tablespoons Crumbled Feta Cheese - chopped into chunks ¾ tablespoon Balsamic Vinegar ¾ tablespoon Dry Red Wine ¼ tablespoon Water ¾ tablespoon Extra Virgin Olive Oil ⅛ teaspoon Fresh Basil ¼ cup Fresh Blueberries
Cooking Instructions: Combine all ingredients, reserving blueberries to fold in last.
Serving Suggestions: Refrigerate until served.
Per Serving (excluding unknown items): 203 Calories; 15g Fat (67.4% calories from fat); 4g Protein; 13g Carbohydrate; 3g Dietary Fiber; 17mg Cholesterol; 298mg Sodium. Exchanges: 1/2 Lean Meat; 1 Vegetable; 1/2 Fruit; 3 Fat.
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Broccoli Pomegranate Salad
Recipe By: Guide to Fasting Serving Size: 4
1 lb broccoli 1½ lbs carrots 1 c pomegranate seeds - cut pomegranate in half, place in cold water, and peel to remove fiber. Use the whole seeds in the salad. ½ c pumpkin seeds, roasted Avocado Dressing 2 avocado ¼ c lemon juice 2 tsps salt
Chop the broccoli heads small, grate the carrots, add pomegranate seeds and roasted pumpkin seeds.
Dressing: Peel avocados remove seed. Place in blender, add juice and salt. Blend until smooth. Pour over salad and serve ASAP.
Per Serving (excluding unknown items): 286 Calories; 17g Fat (50.1% calories from fat); 7g Protein; 32g Carbohydrate; 10g Dietary Fiber; 0mg Cholesterol; 1149mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 3 1/2 Vegetable; 1/2 Fruit; 3 1/2 Fat.
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Chunky Potato Soup
Recipe By: Serving Size: 6
3 large potatoes - cut into chunks 4 cups Vegetable Broth - list Extra Virgin Olive Oil ½ cup Carrots - (1/2 to 1) ½ cup Onion 1 cup Celery 2 cloves Garlic Parsley Bay Leaf Thyme Salt Pepper
Sauté carrots, onion, celery & garlic in olive oil until tender. Add to pot of potatoes, vegetable broth and herbs. Bring to boil and simmer 30 min (until potatoes are cooked). Take 2 cups of soup and put in food processor to mash then return to soup to thicken.
Per Serving (excluding unknown items): 171 Calories; 3g Fat (13.9% calories from fat); 6g Protein; 32g Carbohydrate; 4g Dietary Fiber; 2mg Cholesterol; 1109mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Vegetable; 1/2 Fat.
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Fast Cabbage Soup
Recipe By: Serving Size: 10
½ cup olive oil 1 yellow onion - chopped 4 garlic clove - minced 1 red bell pepper - diced large 4 stalks celery - chopped 1 head cabbage - cored and sliced 2 quarts vegetable stock - list 3 carrots - cut into ½-inch pieces 2 cups green beans - cut into ½-inch pieces 1 can diced tomatoes - (15 ounces) with juice list 1 cup brown rice - list 2 tablespoons Italian seasoning Salt and freshly ground black pepper
1. Heat the olive oil in a large soup or stock pan over medium heat; add the onion, garlic, bell pepper, and celery; sauté until the pepper and celery begin to soften.
2. Add the cabbage, vegetable stock, carrots, green beans, diced tomatoes, rice, and Italian herbs. Adjust heat to a simmer level for the soup.
3. Adjust seasoning with the salt and pepper to taste. Simmer for about 40 minutes or until the rice is cooked and the carrots are tender.
4. Adjust seasoning one more time and serve
Italian Seasoning Ingredients: 2 tablespoons dried basil 2 tablespoons dried oregano 2 tablespoons dried thyme 2 tablespoons dried marjoram 1 tablespoon dried rosemary 1 tablespoon dried sage
Per Serving (excluding unknown items): 366 Calories; 16g Fat (39.1% calories from fat); 8g Protein; 49g Carbohydrate; 6g Dietary Fiber; 2mg Cholesterol; 1476mg Sodium. Exchanges: 2 1/2 Grain (Starch); 1 1/2 Vegetable; 3 1/2 Fat.
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Vegetable Soup
Recipe By: Serving Size: 5
½ cup okra - sliced 1¼ cups celery - diced 1¼ cups carrot - sliced 2½ cups canned tomatoes 1 cup green beans - sliced 1½ small onion - diced 2 cups cabbage - chopped 2 cups vegetable broth 2 cups tomato juice 1½ cups water ½ teaspoon sea salt ½ teaspoon ground black pepper ¼ cup frozen peas ¼ cup frozen corn
Instructions: Create broth with water, beef broth and tomato juice. Over med-high heat, add carrots, celery, onions. okra, green beans and frozen vegetables. Cook, stirring occasionally. Stir in tomatoes with juices, breaking up tomatoes with spoon. Add more water (add between 3 and 6 cups depending on how much broth you like. Heat to boiling over high heat, stirring occasionally. Reduce heat to low; cover and simmer, stirring occasionally, until veggies are tender. Taste and add more salt and pepper if needed. To maintain freshness and nutrients, keep a 2 day supply in the fridge and freeze the rest in individual serving size containers.
Per Serving (excluding unknown items): 168 Calories; 2g Fat (10.4% calories from fat); 7g Protein; 34g Carbohydrate; 8g Dietary Fiber; 1mg Cholesterol; 1427mg Sodium. Exchanges: 1 Grain(Starch); 4 Vegetable; 1/2 Fat.
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Dressings, Spreads, & Dips
Basic Italian Salad Dressing
Recipe By: Serving Size: 8
6 tbsp olive oil 3 tbsp lemon juice 2 garlic cloves 1 tsp basil 1 pinch oregano 1 dash crushed red pepper 1 dash salt
Whisk and refrigerate
Per Serving (excluding unknown items): 93 Calories; 10g Fat (96.0% calories from fat); trace Protein; 1g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 34mg Sodium. Exchanges: 0 Grain(Starch); 0 Vegetable; 0 Fruit; 2 Fat.
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Basic Vinaigrette
Recipe By: Old Ways Serving Size: 4
1 ⅓ tablespoons lemon juice 2 ⅔ tablespoons extra-virgin olive oil 0.08 teaspoon sea salt
Combine all ingredients in a jar with a tight fitting lid and shake until well blended.
Add herbs and spices, try flavored oils and vinegars, replace vinegar with citrus juice, or experiment with different types of vinegar for endless variations.
Variations: Herb Vinaigrette: Add 1 tablespoon fresh, chopped thyme, tarragon, or rosemary.
Lemon Vinaigrette: Add the juice of 1-2 lemons.
Per Serving (excluding unknown items): 81 Calories; 9g Fat (97.8% calories from fat); trace Protein; trace Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 39mg Sodium. Exchanges: 0 Fruit; 2 Fat.
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Basil Pesto
Recipe By: Serving Size: 8
2 ounces Fresh Basil ¼ cup Pine Nuts (pignolia) - or almonds toasted 3 tablespoons extra virgin olive oil 2 cloves garlic - sliced ¼ teaspoon kosher salt 1/8 teaspoon freshly ground black pepper 1 tablespoon water (optional)
In a food processor combine basil, nuts, oil, garlic, kosher salt, and pepper. Cover and process until nearly smooth.
Transfer to a small bowl. If necessary, stir in enough of the water to make desired consistency. Serve immediately or cover the surface of the pesto with plastic wrap to prevent browning and chill for up to 24 hours before serving.
Per Serving (excluding unknown items): 72 Calories; 7g Fat (87.1% calories from fat); 1g Protein; 1g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 59mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 1/2 Fat.
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Fresh Guacamole
Recipe By: Serving Size: 6
6 ripe avocados - halved, seeded, and peeled 1½ cups diced red onion 3 medium-sized jalapeño peppers - stemmed, seeded, and minced 1 c fresh cilantro - finely chopped + 2 Tbsp. cilantro ¼ cup fresh lime juice 1½ tsp. sea salt ¾ tsp. ground cumin Ground black pepper - to taste Cayenne pepper -- to taste (optional) 1½ ripe medium tomatoes - seeds and pulp removed and diced
In a medium mixing bowl, use a fork to roughly mash the avocado, leaving the texture slightly chunky. Add the chopped onion, jalapeños, cilantro, lime juice, salt, cumin, pepper and cayenne, then mash the mixture some more.
Cover with plastic wrap directly on the surface of the guacamole to prevent oxidation. Refrigerate until ready. Just before serving, add the tomatoes to the guacamole and gently mix. Serve immediately.
Per Serving (excluding unknown items): 20 Calories; trace Fat (5.2% calories from fat); 1g Protein; 5g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 473mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat.
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Grains
Avocado Mediterranean Pasta Salad
Recipe By: California Avocado Commission Serving Size: 4
3 tablespoons extra virgin olive oil 1 tablespoon fresh lemon juice ¼ tsp salt 2 tablespoons dill - loosely packed ½ lb whole grain pasta - cooked, drained and cooled 1 avocado - peeled, seeded and cut into ½ inch cubes 1 cup cherry tomatoes - cut in quarters ¼ c kalamata olive - cut in halves ½ cucumber - cut lengthwise in quarters and sliced 1 cup artichoke hearts - drained and cut in halves
Instructions: Combine the olive oil, lemon juice, and salt in a food processor or blender and blend until creamy. Add the dill and pulse just until incorporated. Pour over the pasta and toss to coat. Add the remaining ingredients and toss to combine. Serve immediately or cover and chill until ready to serve.
Per Serving (excluding unknown items): 446 Calories; 23g Fat (43.2% calories from fat); 12g Protein; 56g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 426mg Sodium. Exchanges: 3 Grain(Starch); 1 1/2 Vegetable; 1/2 Fruit; 4 1/2 Fat.
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Bob's Red Mill Tortillas
Recipe By: Serving Size: 5
1 cup Whole Wheat Pastry Flour ¾ tsp Baking Powder ⅓ cup Water ¼ tsp Sea Salt 1½ Tb Canola Oil or Vegetable Oil
Minutes to Prepare: 20 Minutes to Cook: 10
Directions: Mix all ingredients together in a 2 quart bowl and knead about 5 minutes, until elastic. Add more water, 1 tablespoon at a time, if necessary. Let rest for 15 minutes. Place dough onto a floured work surface; cut into 5 equal portions. With a floured rolling pin roll each portion into a round disk until very thin. Place round tortillas in a hot, ungreased, nonstick skillet over medium-high heat; brown on both sides. These can be used immediately or cooled and frozen. Keeps in refrigerator 2-3 days.
Per Serving (excluding unknown items): 88 Calories; trace Fat (4.1% calories from fat); 2g Protein; 19g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 168mg Sodium. Exchanges: 0 Other Carbohydrates.
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Brown Rice Tabbouleh
Recipe By: Mama’s Lebanese Kitchen© Serving Size: 6
¾ c chopped cucumber ¾ c chopped tomato ½ c chopped fresh parsley ¼ c fresh mint leaves -- chopped ¼ c sliced green onions ¼ c olive oil ¼ c lemon juice ½ tsp salt ¼ tsp freshly ground pepper 3 cups cooked brown rice
Prep time: 10 minutes Total time: 30 minutes
Combine rice, cucumber, tomato, parsley, mint, green onions, olive oil, lemon juice, salt and pepper in large bowl. Toss well and chill.
Per Serving (excluding unknown items): 203 Calories; 10g Fat (43.4% calories from fat); 3g Protein; 26g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 186mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Vegetable; 0 Fruit; 2 Fat.
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Cajun Red Beans and Rice
Recipe By: Serving Size: 8 (Serving size = 1/2 cup)
½ tbsp extra virgin olive oil ½ c green pepper - chopped ½ c red onion - chopped ½ c celery - sliced ½ c water 2 teaspoons Creole Seasoning 15½ ozs red kidney beans - list 2 cups cooked brown rice - list
Tip: Cook the rice in advance to save 45 minutes!
Directions: Heat olive oil in a large, deep skillet over medium heat. Add green peppers, onions, and celery. Cook until vegetables are softened, about 3-5 minutes. Add water and Creole Seasoning. Stir well. Mix in kidney beans and rice. Lower heat and cook another 5 minutes or until heated through.
Creole Seasoning (Servings: 20) 2 tablespoons onion powder 2 tablespoons garlic powder 2 tablespoons dried oregano 2 tablespoons dried basil 1 tablespoon dried thyme 1 tablespoon black pepper 1 tablespoon white pepper 1 tablespoon cayenne pepper 5 tablespoons paprika 3 tablespoons salt In a small bowl, combine all ingredients. Store in an airtight container.
Per Serving (excluding unknown items): 257 Calories; 2g Fat (6.6% calories from fat); 14g Protein; 47g Carbohydrate; 10g Dietary Fiber; 0mg Cholesterol; 68mg Sodium. Exchanges: 3 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fat; 0 Other Carbohydrates.
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Chapattis or Indian Flat Bread
Recipe By: Daniel-Fast Serving Size: 10
2½ c whole wheat flour - list 2 cups water - (or enough to make a soft dough) 1 pinch salt
1. Mix flour and salt in a large mixing bowl. 2. Make a hole in flour and using your hand, mix in water to make soft dough. 3. Knead for five minutes, return to the bowl, cover with wet cloth and refrigerate for an hour. 4. Heat a cast iron skillet over medium high heat until very hot. 5. Roll out 1/2 a handful of dough into a flat round shape and place in pan, cooking for 1 minute on each side. 6. Once turned, press gently with a towel, until brown. 7. Repeat until all dough is used.
Per Serving (excluding unknown items): 102 Calories; 1g Fat (4.6% calories from fat); 4g Protein; 22g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 16mg Sodium. Exchanges: 1 1/2 Grain(Starch); 0 Fat.
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Couscous Salad
Recipe By: Serving Size: 3
1 cup cooked couscous 1 tomato - diced 1 roasted red pepper 2 tablespoons red onion Red lettuce leaves 1 teaspoon olive oil ½ lemon - juice only Salt -- pepper to taste
Mix the couscous, tomato, pepper and onion together. Add salt and pepper to taste. Arrange the lettuce leaves on a plate, pile on portion of the couscous over the lettuce and drizzle with a mixture of the olive oil and lemon juice.
Per Serving (excluding unknown items): 89 Calories; 2g Fat (17.2% calories from fat); 3g Protein; 17g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 7mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Vegetable; 0 Fruit; 1/2 Fat.
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Cranberry-Orange Spiced Oatmeal
Recipe By: Bard Valley Natural Delights Serving Size: 1
¾ cup old-fashioned rolled oats ½ teaspoon ground cinnamon - or to taste ¼ cup dried cranberries ½ cup frozen blueberries ¼ teaspoon ground turmeric (optional) 1 pinch ground ginger (optional) 1 cup water ¼ cup orange juice - fresh squeezed
Prep: 5 minutes Cook: 2 minutes Ready In: 7 m
Place the rolled oats, cinnamon, cranberries, and blueberries in a microwave safe bowl. Add the turmeric and ginger, if desired. Pour in the water, and stir to mix ingredients. Cook on High until water is absorbed, about 2 minutes. Stir in orange juice to desired consistency.
Per Serving (excluding unknown items): 305 Calories; 4g Fat (12.9% calories from fat); 11g Protein; 58g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 11mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1 Fruit; 1/2 Fat.
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Curry Brown Rice
Recipe By: Serving Size: 4
2 c Cooked brown rice - list 1 tsp curry powder - (1 to 2) ½ c frozen peas ½ c frozen corn ¼ c onions ¼ c tomato ½ tsp thyme 1 tbsp virgin olive oil
1. Make the desired amount of brown rice. 2. Dice the onion and tomato. 3. Heat pan with olive oil. Mix in tomato, onions, thyme, corn, sweet peas and curry. 4. Stir until onion and tomato is cooked. Add water sparingly to keep it from sticking to the pan. 5. Add already cooked brown rice. 6. If desirable, add hot peppers such as jalapenos or scotch bonnet or leave the flammable spices out.
Per Serving (excluding unknown items): 179 Calories; 5g Fat (22.3% calories from fat); 4g Protein; 31g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 23mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Vegetable; 1/2 Fat.
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Daniel Fast Baked Oatmeal
Recipe By: Kristen Feola, author of the book, The Ultimate Guide to the Daniel Fast Serving Size: 6 (serving size: 2 squares)
1½ c old-fashioned rolled oats - list 1½ c almond milk - list ½ c unsweetened applesauce - list ¼ c dried cranberries - list ¼ c chopped dates - list ¼ c chopped pecans - or walnuts list ½ tsp cinnamon ¼ tsp salt
Preheat oven to 350 degrees. Put all ingredients in a large bowl and stir well. Transfer to an 8 by 8-inch baking dish that has been lightly rubbed with olive oil. Pour oatmeal mixture into dish and bake 45-50 minutes or until slightly browned and crispy on top.
Per Serving (excluding unknown items): 148 Calories; 5g Fat (28.4% calories from fat); 4g Protein; 22g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 130mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Fruit; 1 Fat.
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Easy Mediterranean Quinoa Salad
Recipe By: familylifeinlv.com Serving Size: 6
2 cups cooked Quinoa - cooked in veg stock 1 cup English cucumber - diced ¼ c zucchini - diced 1 cup diced tomatoes - or cherry tomatoes Red onions (optional) Juice of ½ lemon
Prep time: 10 mins Cook time: 50 mins Total time: 1 hour
Cook the quinoa as directed. Once the quinoa is cooked, at that to a large bowl along with the other ingredients. Squeeze the lemon juice over the ingredients and toss gently.
You can also add 2 Tbsp of a lite vinaigrette to this or just some EVOO.
Per Serving (excluding unknown items): 10 Calories; trace Fat (8.3% calories from fat); 1g Protein; 2g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 3mg Sodium. Exchanges: 1/2 Vegetable.
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Fruited Basmati Rice
Recipe By: Serving Size: 8
2½ cups uncooked basmati rice 1 tablespoon olive oil ½ orange 5 slices ginger root – chopped ¼ cup golden raisins ½ cup dried apricots – chopped ½ teaspoon cumin seed ¼ cup slivered almonds
Place the rice into a pan and rinse it with water to remove milky coating (until water runs clear). Bring to a boil in ample water. Reduce heat to very low, cover the pan and simmer.
Grate the peel from 1/2 and orange. Add to the simmering rice. Peel the ginger root, cut 5 slices, chop and stir them into the rice. Add the raisins and dried chopped apricots. Sprinkle the rice mixture with cumin. Cover and cook for a total of 30 minutes.
Just before serving, toast the almonds in a heavy sauté pan until fragrant and light brown. Top each serving of rice with toasted almonds.
Nutritional Analysis Per Serving: Calories 285; Fat (grams) 4; Percent calories from fat 13; Percent polyunsaturated 1; Percent saturated 2; Percent monounsaturated 10; Cholesterol (milligrams) 0; Sodium (milligrams) 5; Protein (grams) 5; Carbohydrate (grams) 57; Fiber (grams) 2.5.
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G'Oatmeal
Recipe By: All-Recipes Serving Size: 12 3 cups rolled oats - list 2 cups steel Cut Oats - list 5 banana - ripe mashed ½ cup flax seed ½ cup water ¼ cup peanut butter – list ¼ cup pitted dates - chopped dates list ¼ cup chopped pecans ¼ cup chia seeds 2 tablespoons coconut oil - list 1½ teaspoons vanilla extract ½ teaspoon salt
Prep: 15 m Cook: 45 m
Preheat oven to 375 degrees F (190 degrees C). Line a 9x13-inch casserole dish with parchment paper
Mix rolled oats, steel-cut oats, bananas, flax seeds, water, peanut butter, dates, pecans, chia seeds, coconut oil, vanilla extract, and salt together in a bowl; press into the prepared casserole dish.
Bake in the preheated oven until set, about 45 minutes. Cool completely before cutting into bars. Wrap bars in plastic wrap and freeze. Let defrost for 15 minutes before eating or heat in microwave.
Per Serving (excluding unknown items): 406 Calories; 14g Fat (30.2% calories from fat); 11g Protein; 60g Carbohydrate; 10g Dietary Fiber; 0mg Cholesterol; 120mg Sodium. Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1 Fruit; 2 Fat.
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Vegetables
Awesome Green Beans
Recipe By: Serving Size: 4
2 cups Green Beans ½ teaspoon Basil 3 teaspoons Lemon Juice 0.17 teaspoon Garlic Salt 1 1/3 dash Sea Salt 0.17 teaspoon Olive Oil
Prep time: 10 min Cook time: 30 min
Steam some green beans.
For about every two cups of steamed beans add 2 or 3 teaspoons of lemon juice, and then the olive oil. Sprinkle with less than the 1/4 teaspoons of garlic salt, then half that amount in the salt, then the Basil.
Per Serving (excluding unknown items): 20 Calories; trace Fat (9.5% calories from fat); 1g Protein; 4g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 167mg Sodium. Exchanges: 0 Grain(Starch); 1 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates.
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Baby Okra in Tomato Sauce
Recipe By: The Vegetarian Resource Group Serving Size: 4
1 pound okra pod - small Pict Sweet Farms Frozen 2 Tablespoons olive oil 1 small onion - finely chopped 1 chopped garlic clove 2 tomatoes - peeled, seeded 1 Tablespoon lemon juice 1 Pinch salt and black pepper
1. Trim the okra by cutting the stem off close to the top. Wash them very well in cold water, and dry them off completely.
2. Heat 1 Tablespoon olive oil. In a saucepan, sauté the okra over high heat for 3-5 minutes, then remove from pan to paper towels.
3. Heat the other Tablespoon of olive oil in the saucepan. When hot, add the chopped onion and sauté for 2-3 minutes. Add the garlic and sauté for another 2 minutes. Add the diced tomatoes and stir together until the mixture boils. 4. Turn down to a simmer, add the lemon juice, salt, and pepper. Let simmer for 30 minutes.
5. Place a spoonful of the sauce on the bottom of a serving dish. Place the okra on the sauce, and cover with the remaining sauce before serving
Per Serving (excluding unknown items): 122 Calories; 7g Fat (49.9% calories from fat); 3g Protein; 13g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 14mg Sodium. Exchanges: 2 1/2 Vegetable; 0 Fruit; 1 1/2 Fat.
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Baked Broccoli
Recipe By: Serving Size: 4
1½ pounds broccoli 2 dashes sea salt 1 tbsp olive oil 1 tbsp crushed red pepper
Rinse out well your broccoli, and break into large, bite-sized florets. Cut off the stem and peel off the thick skin around the stem. Quarter or halve the stem lengthwise.
Coat pan with olive oil, add red pepper and sea salt. Bake in oven 375 until just barely crunchy.
Per Serving (excluding unknown items): 59 Calories; 4g Fat (49.4% calories from fat); 3g Protein; 6g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 146mg Sodium. Exchanges: 0 Grain(Starch); 1 Vegetable; 1/2 Fat.
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Easy Fiesta Beans
Recipe By: Bard Valley Natural Delights Serving Size: 4
4 ea green onion - sliced 15 ozs refried beans – list ½ c salsa - list 15 ozs pinto beans, canned 15 ozs corn, canned - drained
Combine refried beans, pinto beans, corn, and salsa in a saucepan. Cook over medium heat, stirring, until the mixture is hot 6 to 8 minutes. Spoon the bean mixture into a 2-quart baking dish and sprinkle with the remaining scallions. Broil about 2 minutes.
Remove from oven and top with diced tomato, shredded lettuce and sliced avocado or guacamole.
Serve with Mexican Fry Bread or WW Tortillas
Per Serving (excluding unknown items): 279 Calories; 2g Fat (6.4% calories from fat); 14g Protein; 55g Carbohydrate; 12g Dietary Fiber; 0mg Cholesterol; 1262mg Sodium. Exchanges: 3 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable.
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Ethiopian Cabbage Dish
Recipe By: Serving Size: 5 ½ cup olive oil 4 carrots - thinly sliced 1 onion - thinly sliced 1 teaspoon sea salt ½ teaspoon ground black pepper ½ teaspoon ground cumin ¼ teaspoon ground turmeric ½ head cabbage - shredded 5 potatoes - peeled and cut into 1-inch cubes
Prep: 25 m Cook: 40 m Ready In: 1 h 5 m
Heat the olive oil in a skillet over medium heat. Cook the carrots and onion in the hot oil about 5 minutes. Stir in the salt, pepper, cumin, turmeric, and cabbage and cook another 15 to 20 minutes. Add the potatoes; cover. Reduce heat to medium-low and cook until potatoes are soft, 20 to 30 minutes.
Per Serving (excluding unknown items): 324 Calories; 22g Fat (59.2% calories from fat); 4g Protein; 30g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 406mg Sodium. Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 4 1/2 Fat.
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Main Dish
Baked Tapatillas
Recipe By: The Vegetarian Resource Group Serving Size: 6
6 fresh corn tortillas - list 1 cup refried beans - list 1 cup mashed avocados 1 cup salsa 1 cup fresh lettuce - sliced very thin 1 cup tomatoes -- seeded and chopped
Layer the refried beans, mashed avocados, and salsa on the tortillas. Bake for ten minutes at 350 degrees. Remove and layer lettuce and tomatoes.
Per Serving (excluding unknown items): 64 Calories; 1g Fat (8.7% calories from fat); 3g Protein; 12g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 369mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Vegetable.
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Cajun-Seasoned Vegetarian Gumbo
Recipe By: Serving Size: 4
14 ozs Canned Black Beans - rinsed and drained 30 ozs diced tomatoes - juice and all 2 celery stalk - diced fine ⅔ cup Frozen Okra - sliced (fresh if you can get it) 2 tbsp Cajun seasoning - (2 to 3) 1 green bell pepper - diced fine 1 onion - diced fine 2 tbsp Tomato paste
Sauté onions, bell pepper, and celery. Place in crock pot. Add canned tomatoes, tomato paste, okra, and Cajun seasoning. Cover and cook on low-heat setting for 4 to 6 hours. If desired, serve over hot cooked rice.
Per Serving (excluding unknown items): 177 Calories; 2g Fat (9.4% calories from fat); 9g Protein; 34g Carbohydrate; 11g Dietary Fiber; 0mg Cholesterol; 731mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 3 1/2 Vegetable; 0 Other Carbohydrates.
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Chickpea Curry
Recipe By: Serving Size: 2 main dish or 4 side dish
2 cups diced tomatoes - list 1 tsp cinnamon ¼ tsp ground cloves 1 tsp coriander (ground) 1 tsp cumin 1 tsp turmeric 2 cloves garlic 1 tsp ginger root 1 medium onion 1¼ cups garbanzo beans, canned - list
Prep Time: 5 mins Cook Time: 30 mins
1. Sauté onions until tender.
2. Add garlic, ginger, cloves, cinnamon, cumin, coriander, salt, cayenne, and turmeric.
3. Cook for 1 minute over medium heat, stirring constantly.
4. Mix in tomatoes and rinsed garbanzo beans. Simmer for 20 minutes and stir frequently.
Great served with rice cooked with raisins.
Per Serving (excluding unknown items): 127 Calories; 1g Fat (9.5% calories from fat); 5g Protein; 25g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 235mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fat.
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Chickpea Patties
Recipe By: Serving Size: 4 (Serving Size: 2 Patties)
½ cup parsley ¼ tsp cumin ¼ tsp pepper ¼ tsp salt 1 clove garlic 15½ oz chickpeas, canned - list 3 tbsp whole wheat flour - list
Prep Time: 10 mins Cook Time: 10 mins
1. In a food processor, pulse the chickpeas, parsley, garlic, cumin, and salt and pepper just until coarsely chopped and the mixture comes together when gently squeezed.
2. Form into eight 1/2" thick patties and coat with the flour, tapping off excess.
3. Heat the oil in a non-stick skillet over medium-high heat.
4. Cook the patties, turning carefully, until golden brown, 2 to 3 minutes per side.
Per Serving (excluding unknown items): 154 Calories; 1g Fat (8.2% calories from fat); 7g Protein; 30g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 467mg Sodium. Exchanges: 2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fat.
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Chili's Copycat Veggie Tacos
Recipe By: Chili’s Serving Size: 4
2 tsp Fresh Lime Juice 3 medium Tomatoes 1 medium Onion 2 tbsp Chopped Cilantro ¼ tsp Salt ¼ tsp Pepper ¼ tsp Cayenne Pepper 6 cups Shredded Lettuce 2 Avocados 12 small Corn Tortillas - List 2 Limes
Total Time: 35 min
1. To make salsa, dice the onion and two of the three tomatoes. In a medium mixing bowl, combine diced tomatoes, onion, lime juice, cilantro, cayenne, salt and pepper. Mix well.
2. Dice the third tomato and put to side. Chop avocado into chunks. Slice limes into wedges. Heat corn tortillas in large skillet, slightly browning each side.
3. Remove from heat and add 1/2 cup of lettuce to each tortilla. Spoon avocado and tomatoes onto lettuce. Add 1 tbsp of salsa to each tortilla. garnish with lime wedge.
Per Serving (excluding unknown items): 384 Calories; 18g Fat (38.5% calories from fat); 9g Protein; 56g Carbohydrate; 10g Dietary Fiber; 0mg Cholesterol; 148mg Sodium. Exchanges: 2 1/2 Grain(Starch); 2 Vegetable; 1/2 Fruit; 3 1/2 Fat.
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Easy Peanut Butter Breakfast Wrap
Recipe By: Serving Size: 4 6 Tbsp. crunchy peanut butter - (6 to 8) list 4 ea whole wheat tortilla - list 2 bananas - sliced 1 apple - thinly sliced
Spread one-fourth of the peanut butter on 1 tortilla. Layer one-fourth of the remaining ingredients on top. Roll tightly. Slice in half on a diagonal. Repeat until all the ingredients are used
Per Serving (excluding unknown items): 357 Calories; 15g Fat (35.7% calories from fat); 10g Protein; 50g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 498mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1 Fruit; 2 Fat.
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Falafel
Recipe By: Serving Size: 6
1 cup canned broad beans - fava beans list 1 cup garbanzo beans, canned -- list 1 tsp baking soda 4 cloves garlic 1 tsp ground coriander 1 tb ground cumin 1 chopped onion ½ cup fresh coriander – chopped ½ cup fresh parsley – chopped ¼ tsp mixed spices - The mixed spices used here are the traditional '7 spices' you can buy off the shelf. Salt & pepper
Soak the beans and the chick peas in water and bicarbonate of soda overnight or for 24 hours. Drain and wash. Put with the rest of the ingredients in a food processor, and blend till you get a soft dough like mixture. Remove and keep in the fridge for 1 hour before use. Divide and shape the mixture into small balls, the size of a walnut. Flatten with your hand, then fry in hot oil till golden brown. Serve warm, rolled in pitta bread, with added salad and Tarator.
Lebanese Mixed Spices equal amounts of each Ingredients: •Allspice •Black pepper •Cinnamon •Cloves •Nutmeg • Fenugreek •Ginger
Tinned broad beans and chickpeas work well in this recipe so if you don’t have time, just use 1 tin (400g) of each.
Per Serving (excluding unknown items): 94 Calories; 1g Fat (8.2% calories from fat); 5g Protein; 18g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 528mg Sodium. Exchanges: 1 Grain (Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fat.
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Desserts & Snacks
Banana Pops
Recipe By: Serving Size: 4
4 medium bananas (7-8 inches long) - peeled and halved 8 wooden popsicle sticks
Line an 11 x 17-inch baking sheet with parchment or wax paper. Insert a popsicle stick into one end of every banana half. Place bananas on sheet so they’re not touching, and put in freezer. Freeze at least two hours or until firm.
Per Serving (excluding unknown items): 0 Calories; 0g Fat (0.0% calories from fat); 0g Protein; 0g Carbohydrate; 0g Dietary Fiber; 0mg Cholesterol; 0mg Sodium. Exchanges: .
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Coconut Date Bars
Recipe By: Bard Valley Natural Delights Serving Size: 4
⅓ cup slivered almonds ½ cup coconut flakes - fresh or Health Food Store 10 pitted dates - or to taste ¼ cup cashews - or to taste 1 teaspoon coconut oil
Prep: 10 minutes Ready In: 40 minutes
Blend almonds and coconut in a food processor; add dates and pulse until combined. Add cashews and coconut oil; pulse until mixture is thick and sticks together. Transfer to a sheet of waxed paper; form into a square, folding sides of waxed paper over the top. Refrigerate until solid, at least 30 minutes.
Per Serving (excluding unknown items): 228 Calories; 14g Fat (53.1% calories from fat); 4g Protein; 24g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 27mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Fruit; 2 1/2 Fat.
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Crunchy Spicy Chickpeas
Recipe By: www.mediterraneanliving.com/mediterranean-diet-recipes/mediterranean-diet-recipes Serving Size: 6
29 ozs chickpeas, canned - rinsed and drained 2 Tablespoons extra virgin olive oil ½ teaspoon salt ¼ teaspoon ground pepper ½ teaspoon smoked paprika ½ teaspoon garlic powder
Prep Time: 15 Minutes Cook Time: 50 Minutes
Preheat oven to 400 degrees F.
Let drained chickpeas sit in a colander for about 10 minutes to dry. Line a small bowl with a paper towel. Pour chickpeas in bowl. Pat chickpeas dry with paper towel.
Pour chickpeas in a dry bowl. Add olive oil, salt, pepper, paprika, and garlic powder. Mix well.
Pour chickpeas onto a baking sheet. Spread them so that they are all in a single layer.
Bake for 50 minutes to an hour. Check at 50 minutes. They should be somewhat crunchy when removed from oven. They will get crunchier as they cool. Be careful not to burn.
Per Serving (excluding unknown items): 204 Calories; 6g Fat (26.4% calories from fat); 7g Protein; 31g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 587mg Sodium. Exchanges: 2 Grain(Starch); 1 Fat.
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Edamame Nibbles
Recipe By: Serving Size: 16
4 cups frozen edamame - (in pods), cooked according to package directions 2 teaspoons coarse salt
Ready In: 10 m
Toss edamame with salt.
Per Serving (excluding unknown items): 0 Calories; 0g Fat (0.0% calories from fat); 0g Protein; 0g Carbohydrate; 0g Dietary Fiber; 0mg Cholesterol; 235mg Sodium. Exchanges:
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Beverages
Adrenal Booster Cocktail
Recipe By: Guide to Fasting Serving Size: 2
4 carrots 2 ripe tomatoes 3 ribs celery 1 handful parsley 1 jalapeno chile pepper -- or less depending on temperature desired 1 dash celery salt
Juice and drink ASAP.
Per Serving (excluding unknown items): 111 Calories; 1g Fat (7.5% calories from fat); 4g Protein; 25g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 230mg Sodium. Exchanges: 5 Vegetable; 0 Fat.
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Ambrosia
Recipe By: Guide to Fasting Serving Size: 1
1 grapefruit - peeled 1 orange - peeled 3 romaine lettuce leaf 1 handful mint
Juice and stir.
Per Serving (excluding unknown items): 144 Calories; trace Fat (2.7% calories from fat); 3g Protein; 36g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 4mg Sodium. Exchanges: 0 Vegetable; 2 Fruit.
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Coconut Bliss
Recipe By: Kristen Feola, author of the book, The Ultimate Guide to the Daniel Fast Serving Size: 2
½ cup water ½ cup coconut milk - unsweetened 1 c banana - sliced 1 cup fresh or frozen blueberries 1 cup frozen or fresh mango chunks 1 cup fresh or frozen sliced strawberries
Place all ingredients in a blender, and process until smooth.
Tips: To freeze bananas, remove peels before placing in freezer. Put in a plastic zip-top bag until completely frozen.
Make it green! Add 1 cup chopped kale or spinach leaves.
Per Serving (excluding unknown items): 244 Calories; 15g Fat (50.3% calories from fat); 3g Protein; 30g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 12mg Sodium. Exchanges: 2 Fruit; 3 Fat.
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Daniel Fast Peanut Butter Oatmeal Raisin Cookies
Recipe By: Serving Size: 12
½ c whole wheat flour - list ⅛ c peanut butter - list ½ c old-fashioned rolled oats – list ¼ c raisins - list ½ tsp cinnamon ¼ tsp ginger 4 ozs unsweetened applesauce – list ¼ c raisins - list ⅛ c banana – ripe ¼ c water
Minutes to Prepare: 5 Minutes to Cook: 10
Directions: Food process the 1/4 c. raisins, water and banana. Mix all ingredients together in bowl. Roll into loose balls, smash down with fingers, forming cookie, place on cookie sheet. Bake 10-12 min. 350 degrees
Tips: For a moister cookie, (more like a bar) you can add the rest of the ripe mashed banana! ;)
Per Serving (excluding unknown items): 71 Calories; 2g Fat (20.5% calories from fat); 2g Protein; 13g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 14mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Fruit; 1/2 Fat.
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Dates Fudge
Recipe By: © Mama’s Lebanese Kitchen Serving Size: 28
2 lbs baking dates paste - (Zeyad brand ready for baking. If this is not available, grind pitted dates in a food processor for a few mins until they turn into a paste.) 2 Tbsps olive oil ½ lb Walnuts ¼ lb Coconut flakes
Preparation time: 20 minutes Cooking time: 5 minutes
Hand-knead pitted dates with oil in a deep bowl, or you could also plate pitted dates and oil in food processor and grind for 3-5 minutes.
Split the 2 lbs of dates into about 28 pieces, stuff each piece with a couple of walnut halves, then roll it between the palm of your hands until it turns into a smooth ball. The ball should be a bit smaller in size than a golf ball.
Dip or roll the ball in a plate full of coconut flakes. Once ready, you can leave the rolls at room temperature or place them in a fridge. The coolness brings out the flavor more for some reason.
Per Serving (excluding unknown items): 77 Calories; 7g Fat (75.5% calories from fat); 2g Protein; 3g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 10mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Fruit; 1 Fat.
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General Info
George Foreman Grill: Vegetables Dual Contact Grilling Times
ASPARAGUS: Marinate if desired. Grill for 2 - 4 minutes.
BELL PEPPERS: Halve peppers, remove seeds and membranes. Marinate if desired. Grill for 4 - 5 minutes.
EGGPLANT: Slice 1/2 to 1" thick. Grill for 4 - 5 minutes.
LEEKS: Rinse thoroughly and slice. Rinse again to remove any dirt or sand between layers and dry with paper towel. Grill for 2 - 3 minutes.
MUSHROOMS: Remove stems and grill whole, or slice 1/2" thick. Grill for 2- 4 minutes.
NEW POTATOES: Scrub well and slice in half. You can precook these in the microwave for 3 - 4 minutes or in boiling salted water for 6 - 8 minutes. Grill for 5 - 6 minutes until browned and tender.
POTATO SLICES: Scrub well and slice 1/2" thick. You can precook these in the microwave for 3 - 4 minutes or in boiling salted water for 8 - 10 minutes. Grill for 7 - 10 minutes until browned and tender.
SUMMER SQUASH AND ZUCCHINI: Cut into 1/2 - 1" thick slices. Marinate if desired. Grill for 3 - 4 minutes.
TOMATOES: Cut into 1" thick slices. Grill for 1 - 2 minutes until tender.
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