Heat a small amount of dark sesame oil in a skillet. Sauté onions over high flame for 3-4 minutes.  Reduce flame to 
medium-low and layer cabbage, carrots, and rice on top.  Add 1-2 tablespoons water. 

Cover skillet, reduce flame to low, and cook until all vegetables are tender and rice is warm and soft.  Just before 
vegetables are done, season with a little tamari and add chopped parsley.  Mix rice with vegetables and continue 
to cook for another 3-5 minutes. 

Pressure-Cooked Brown Rice with Adzuki Beans
1/4 cup adzuki beans 
1-1/2-1-3/4 cups water 
1 cup brown rice 
pinch of sea salt 

Wash adzuki beans and place in a saucepan with 1-1/2 - 1-3/4 cups of water.  Bring to a boil, cover, and reduce flame 
to medium-low.  Simmer for 15-20 minutes.  Remove from flame and allow beans to cool.  Reserve cooking water. 

Wash rice and place in pressure cooker.  Add cooled beans and cooking water (make sure there are 11/2-13/4 cups left; if necessary, add fresh water to make up the difference). 

Cooked over low flame for 15-20 minutes.  Add sea salt and place cover on pressure cooker.  Turn flame to high and bring cooker up to pressure.  Reduce flame to medium-low, place flame deflector under cooker, and cook for 50 minutes. 

Remove from flame and allow pressure to come down.  Remove cover and let rice sit in cooker for 4-5 minutes.  Serve rice in wooden bowl. 
 

Vegetables Biryani 
3 cups of bouillon*
1-1'2 cups brown rice
1/4 teaspoon saffron
1 teaspoon turmeric
1 onion, chopped
1 small sweet potato, diced
1 carrot, diced
1/2 head cauliflower, broken into small floret
1 green pepper, diced
1/2 cup golden raisins
2 teaspoons grated ginger root
1 teaspoon cumin
1 teaspoon coriander
1/2 teaspoon cayenne or to taste
1/2 cup green peas
1 tomato, diced
1/4 cup cilantro leaves, chopped (optional)

Bring 21/2 cups of the flavor stock to boil in a large pot; add the rice, saffron and turmeric; cover and simmer 30 minutes. Meanwhile, heat the remaining 1/2 cup of stock in a separate pot and simmer the onion, sweet potato, carrot, cauliflower, green pepper, raisins and spices 15 minutes, or until the vegetables are barely tender. Stir the vegetables into the rice, add the chick peas, peas and tomato, and cook, covered, 10 to 15 minutes, or until liquid is absorbed. Garnish with cilantro leaves and serve with chutney, if desired.  6 to 8 servings.

• Refers to flavoured liquid instead of water. Either use stock cubes of different flavours or homemade stock.

Barley, Flakes:
Barley flakes are made by heating whole, lightly toasted barley until soft and then pressing flat with steel rollers. Like rolled oats, barley flakes are great in cookies, breads, casseroles and to thicken soups. To make barley burgers: mix two cups cooked barley, 1 cup shredded vegetables, including onion sand garlic, and an egg. Form patties and fry.

Nutrition facts: 1/2 cup cooked 55 Cal 2 g Protein .5 g Fat 14 g Carb. 0 mg Sodium 14 g Fiber

Cooking method: Simmer, ratio 1 : 3 ~20 minutes & pressure cooking 1 : 2 ~ 4-6 minutes. Add 1 cup barley to 3 cups boiling water

Chickpeas with Tahini (Hummus bi Tahini) by Deborah Madison - For about a cup
1 cup cooked chickpeas
1 clove garlic
5 tablespoons tahini
juice of 1 lemon or to taste
sea salt to taste
1 tablespoon extra-virgin olive oil
paprika
chopped parsley

Put the cooked chickpea in the work bowl of a food processor with the garlic and tahini and puree the mixture. It may be necessary add some of the cooking liquid from the chickpeas (or water, if you've used canned ones) to make them easy to puree. When smooth, add the lemon juice and salt to taste.

To serve , mound the hummus in a bowl, make a shallow depression with the back of a spoon and fill in with olive oil. Garnish with a sprinkling of paprika and parsley.
 .

Hearty Broccoli-Potato-Almond Soup by Rowena Hubbard - Made about 7 cups 
3 medium potatoes (about 1 pound)
4 cups plain miso broth
2 green onions, sliced 
1/2 cup ground almond, toasted 
1-1/2 cup chopped broccoli 
1 teaspoon garlic salt 
Dash of pepper 
1 cup of nonfat plain yogurt 
blanched slivered almonds, toasted 
chopped parsley 

Peel and dice potatoes. Put in saucepan with broth and onion. Bring to boil; then simmer, cover, 10 minutes, 
or until tender. Add ground almonds and broccoli; cook 3 minutes. Pour into food processor or blender jar. 
Cover and process until smooth. Stir in seasonings and yogurt; garnish with sliver almond and parsley to serve. 
Soup may be chilled and served cold. 

Lentils with Rice and Onion by Deborah Madison - Serves 4
1 cup lentils
salt
bay leaf
two parsley sprig
1 cup long-grain brown rice
1-1/2 tablespoons olive oil
2 large onions, thinly sliced
2 tablespoons finely chopped parsley
Tunisian Hot Pepper Sauce (optional)
Nonfat yogurt

Rinse the lentils, then put them in a pot, cover with 2-1/2 cups water, add 1 teaspoon salt, the bay leaf, and parsley,
and bring to a boil. Lower the heat to a simmer and cook until the lentils are tender, about 25 minutes. Drain but reserve
the liquid.   Combine the cooked rice and lentils in a single large pan, moisten with cooking water from the lentils, and heat together.  Taste for salt and season, if needed. While they are heating, prepare the onions.

In another pan, warm the oil. When hot, add the onions. Fry until they are nicely browned, stirring frequently.
Serve the warm rice and lentils in a platter and scatter the onions and chopped parsley over the top. Serve a little yogurt or yogurt dressing on the side, and red chili paste or Tunisian Hot Pepper Sauce, if desired.
 

3/4 cup whole natural almonds, toasted 
1 onion, cut into narrow wedges 
1/2 cup sliced celery 
1 green bell pepper, cut into slivers 
2 tablespoons extra-virgin olive oil, sesame (not toasted), or almond oil 
1 cup miso broth or vegetable stock 
1/2 cup dry white wine 
1 medium clove garlic, minced 
1 teaspoon basil, crumbled 
1/2 teaspoon oregano, crumbled, or fresh oregano leaves 
1/8 teaspoon pepper 
1 medium tomato, cut into small chunks

Place almond in food processor and process stop and go fashion, using double-bladed steel knife, until tender-crisp. 
Mix in stock or broth wine, garlic, basil, oregano, and pepper. Heat through. Add tomato and heat through. 
Ladle into soup bowls. Spoon almonds into center of bowls. 
 

1/2 cup seed (pumpkin, sesame, sunflower) 
1 cup warm water 
Dash Kelp or sea salt 

Soak seeds overnight.  Drain and throw away soak water.  Blend with warm water and kelp or sea salt.  Use as is, or strain and use pulp in breads, cookies, etc. 

Heat oil.  Add mustard and cover.  Allow them to pop and dance inside the pot for a few minutes. 
Scatter in remaining spices and stir once.  Add cabbage, sauté 8 minutes.  Add milk and cover.  Simmer on low heat 
30 minutes until tender and bright light green 

Ginger carrots
4 carrots sliced diagonally 
1 teaspoon grated ginger 
1 teaspoon sesame oil (optional) 
Sea salt ot taste 

Sauté carrots 3 minutes.  Add ginger and salt.  Cover and shake pan counterclockwise.  Cook 30 minutes on low heat until tender. 

Variation: Glazed Carrots - add 1 tablespoon arrow root diluted in 1/2 cup water.  Stir and simmer 1-2 minutes more. 

Nepal Vegetable Curry
1 onion, chopped (optional) 
1 tablespoon oil (optional) 
1 bay leaf, broken 
1 green chilli, chopped 
1 clove garlic, minced 
1 inch ginger, grated 
1/4 teaspoon turmeric 
Sea salt to taste 
1 pound potatoes or carrots, cubed 
1/2 cauliflower, broken into flowerets 
1 cup green peas 
1 teaspoon each coriander and cumin seeds 
1 cup hot water or almond milk 

Sauté onion until golden brown.  Add bay leaf, chilli, garlic, ginger, turmeric and salt.  Stir in potatoes and sauté until browned.  Add remaining ingredients and hot water.  Cook gently on medium heat until vegetables are tender.   Serves 4-6

ORANGE - HERB DRESSING
4 tablespoons fresh orange juice
3 tablespoons extra-virgin olive oil
1 tablespoon balsamic vinegar
1 teaspoon honey
1 garlic clove, pressed or finely minced
1/2 teaspoon dried marjoram
1/2 teaspoon dried thyme
1/2 teaspoon sea salt (optional)

4 cups spinach (about 1 large bunch), washed,dried, and  tomato pieces
1/2 cup finely chopped red onion
2 oranges, peeled, sliced,and cut into quarters, 
1/2 cup pine nuts, toasted or others

1. In a small bowl,whisk together all of the dressing ingredients. Combine the greens and onion in a large bowl: add dressing and toss well.

2. Arrange the greens on salad plates and garnish with orange slices and pine nuts. If serving buffet style, mix in the oranges and nuts just before serving

Preparation Time: 15 minutes

Nutritional Breakdown (per serving)
Calories:253  Fat:19g  Protein:6.1g  Sodium:182mg, Carbohtydrates:19g,  Cholesterol: 0, Saturated Fat:2.2   % Calories Fat: 63% 
 

Apple - Cinnamon Cabbage Salad
1/2 large head red cabbage, finely shredded
1/2 large head green cabbage, finely shredded
1 small red delicious apple, chopped into bite-size
chunks
1 small green tart apple, chopped into bite-size chunks
3 tablespoons apple cider vinegar
3 tablespoon vegetable oil, such as canola, safflower, or sunflower
2 teaspoon honey
1 teaspoon ground cinnamon
1/4 teaspoon ground marjoram

Garnish Options
1/2 cup chopped toasted pecans
Chopped fresh parsley

1. In a medium bowl, combine the shredded cabbage and apple chunks.

2. In a small bowl, whisk together the vinegar, oil, cinnamon, and marjoram. Pour over the cabbage and apples and toss well.

3. Garnish with the pecans and parsley.
Chill until ready to serve
 

Preparation Time: 20 minutes

Nutritional Breakdown (per serving)
Calories:263  Fat:20g  Protein:2.8g  Sodium:19mg, Carbohtydrates:23g,  Cholesterol:0, Saturated Fat: 1.5  % Calories Fat: 63% 
 

Corn - Blueberry Quinoa Salad
1cup corn kernels, fresh or thawed frozen
1 teaspoon extra - virgin olive oil
1/4 chopped red onion
1 cup cooked quinoa 
1 tablespoon finely chopped green onion 
3 tablespoon chopped cilantro or 1 teaspoon dried
2 tablespoons fresh lemon juice
2 tablespoon vegetable oil, such as canola, safflower or sunflower
1/2 cup fresh or frozen blueberries, thawed and drained

1. Steam the corn over boiling water a minute or two to bring out its color.

2. In a pan, heat the olive oil and lightly sauté the onion.

3. In a medium bowl, combine the quinoa, sautéed onion, corn, green onion, and cilantro.

4. Whisk together the lemon juice and oil in a small bowl: pour over the quinoa-corn mixture and toss well. Chill until ready to serve. Just before serving, add the blueberries and toss again
 

Preparation Time: 20 minutes

Nutritional Breakdown (per serving)
Calories:159  Fat:7.1g  Protein:3.2g  Sodium:7mg, Carbohydrates:23g,  Cholesterol: 0, Saturated Fat: 1  % Calories Fat: 38% 

1. In  a small bowl, combines the tamari, grapefruit juice, orange juice, garlic, ginger, and rosemary: add salt and pepper, if desired.
2. Place the chicken in an ovenproof  baking dish and pour the marinade on top. Cover and marinate in the refrigerator from 1 to 24 hours, turning occasionally. (The chicken will benefit from being marinade even 1 hour, but the longer it marinated, the more flavorful and tender it will become. The acids from the citrus juice break down the fibers and tenderize the chicken.
3. Preheat the oven to 375°F, and bake the chicken in the marinade, covered, for 1 hour, turning after 30 minutes or until the chicken is tender and the juices run clear when pierced with a fork.

Preparation Time: 20 minutes
Baking Time:1hour
Nutritional Breakdown (per serving)
Calories:145  Fat:5.9g  Protein:15.8g  Sodium:1,052mg, Carbohtydrates:7g,  Cholesterol: 49, Saturated Fat: 1.6  % Calories Fat: 37%
 
 
 

Beef Szechuan Stir- Fry 
1/2 cup Fresh apple juice
1/4 cup dry sherry
3 tablespoon tamari
2 tablespoons arrowroot or cornstarch
2 tablespoons vegetable oil,such as safflower or sunflower
1 pound lean boneless beef, such as rump chuck roast, thinly sliced
11/2 tablespoons chili paste or chili
1/2 medium onion, sliced
1/4 red bell pepper, sliced in strips
1/4 green bell pepper, sliced in strips
1/4 yellow or orange bell pepper, sliced in strips
5 gloves cloves, crushed and chopped
2 tablespoons chopped fresh ginger or 1 teaspoon dried 
 

1. To make the sauce, in a small bowl, combine the apple juice, sherry, tarmari, and arrowroot: set aside
2. I n a wok or large pan over medium high heat,warm the oil and sauté the beef for 5 to 7 minutes. Remove the beef from the pan and set aside.
3. Add the curry paste and stir to combine with oil. Then add the onion , bell peppers, garlic,and ginger: saute over ,medium heat for 5 minutes.
4. Add the cooked beef and sauté 5 to 10 minutes. Pour in the sauce and cook until it begins to thicken. If the sauce becomes too thick, add a bit of water
 

Preparation Time: 10 minutes
Baking Time:20minutes
Nutritional Breakdown (per serving)
Calories:371  Fat:18.2g  Protein:27g  Sodium:834mg, Carbohydrates:21g,  Cholesterol: 69, Saturated Fat: 4.9  % Calories Fat: 44%
 
 

George's Sausage Texas Style
1 lightly beaten egg white 
1/4 cup bread crumbs
1/2 cup finely chopped onion
1/4 cup diced green chili peppers
1 large garlic clove, finely minced
2 tablespoons snipped fresh cilantro
1 tablespoon apple cider vinegar 
11/2 teaspoons chili powder
1/4 teaspoon cayenne pepper
1/2 pound lean ground beef
Vegetable oil, for brushing

1. In a medium mixing bowl, combine the egg white, bread crumbs, onion, green chili peppers, garlic, cilantro, vinegar, chili powder, salt, and cayenne pepper. Add the ground beef and mix well.
2. Shape the mixture into eight 3-inch patties.
3. Brush a skillet lightly with oil and cook the patties over medium heat for about 10 minutes, until the meat is no longer pink and the juices run clear, turning once.Or preheat a grill or grilling machine and place the patties on the grill and cook for 4 to 5 minutes.
 
 

Preparation Time: 15 minutes
Baking Time:10 -12 minutes
Nutritional Breakdown (per serving)
Calories:74 Fat:3.6g  Protein:6g  Sodium:251mg, Carbohydrates:4g,  Cholesterol: 18, Saturated Fat: 1.4  % Calories Fat: 45%

1. Preheat oven to 375° F
2. lay the fish in a 9x13 inch baking dish and cover with the chopped vegetables. Sprinkle the herbs over the vegetables and top with tomatoes.
3. Bake the fish for 30-40 minutes, until it is opaque inside and the sauce has thickened a bit. Sprinkle with salt and popper, if using, and serve hot
 

Cooking Time: 30 to 40 minutes
Nutritional Breakdown (per serving)
Calories:349  Fat:2.9g  Protein:45g  Sodium:855mg, Carbohtydrates:34g,  Cholesterol: 73mg, Saturated Fat: ,1  % Calories Fat: 8%
 

Fish Fillets Sicilian Style

Spice Blend
1/2 teaspoon sea salt )optional)
1/2 teaspoon dried basil 
1/2 teaspoon lemon pepper 
1/4 teaspoons garlic powder
1-11/2 pounds fish fillets, such as cod, sole, washed and patted dry
2 tablespoons extra -virgin olive oil 
1/4 cup freshly grated low-fat Parmesan cheese Minced fresh parsley
Paprika

1. In a small bowl, combine sea salt, if using, basil, lemon pepper, and garlic powder. Sprinkle the fish on both sides with the mixture.
2. Heat the olive oil over medium-low heat in a large pan. Add the fish and cook for 5 minutes, turning once. Sprinkle the fillets with the Parmesan cheese, parsley, and paprika, cover the pan, and cook another 5 minutes or until the fish flakes when lifted with a fork. Serve immediately.
 

Cooking Time: About 10 minutes
Nutritional Breakdown (per serving)
Calories:130  Fat:4.3g  Protein:21g  Sodium:180mg, Carbohydrates:0,  Cholesterol: 50 mg, Saturated Fat:1.6  % Calories Fat: 30%
 
 

Habanero - Style Pan -Fried Cod
1-11/2 pounds true or lingo cod, cut into serving pieces, washed and patted dry
Juice of 1 lemon 
1/2 cup unbleached all -purpose flour
1 tablespoon paprika
1 teaspoon sea salt (optional)
1 teaspoon dried dill 
1/2 teaspoon  ground black pepper
1 teaspoon cayenne pepper
2 tablespoons habanero hot sauce
2 to 3  tablespoons extra-virgin olive oil

Cut the fish into serving -six pieces and marinate in the lemon juice for 15 to 20 minutes.

1. In a small bowl, mix the flour with the paprika, salt, if using, dill, and black and cayenne peppers and transfer the flour mixture to a plate. Coat the fish with hot sauce and then dredge with the flour mixture.
2. Heat the oil in a pan over medium heat. Add the fish to the pan and sauté until brown on the outside and opaque on the inside,  to 15 minutes. Serve hot
 
 

Cooking Time: About 10 minutes
Nutritional Breakdown (per serving)
Calories 192   Fat:5.2g  Protein:21g  Sodium:65mg, Carbohtydrates:15g,  Cholesterol: 45 mg, Saturated Fat:,1g  % Calories Fat:25 %
 
 
 
 

Garnish Options
4 tablespoons chopped peanuts
4 tablespoons minced green onion

1.Cover the noodles with hot water and soak for 15 to 20 minutes. The noodles should be soft but not mushy. Drain, reserving 2 tablespoons of the water.

2. While the noodles are soaking, heat the oil in a pan over medium heat and sauté the garlic about 2 minutes. Add the broccoli and stir for 3 minutes, then add the noodles, the reserved soaking water, and the bean sprouts.Cover and cook over medium heat for 2 to 3 minutes, until the noodles are tender, adding more water if needed.

3. Add the   tarmari and mix well. Remove the mixture from the heat and sprinkle with lime juice, and mix well again.

4. Garnish each dish with 1 tablespoon each of chopped peanuts and green onions and serve immediately.

Nutritional Breakdown (per serving)
Calories:337  Fat:8.3g  Protein:13g  Sodium:1,049mg, Carbohydrates:56g,  Cholesterol: 1, Saturated Fat: 1  % Calories Fat: 21% 
 
 
 

Light Fettuccine Alfredo
11/2 teaspoons butter
11/2 teaspoon extra-virgin olive oil
4 to 5 garlic cloves, minced
1 tablespoon unbleached all- purpose four
11/3 cups plain soy milk
1 to 2 tablespoon reduced-fat cream cheese (optional)
11/4 cups freshly grated low-fat Parmesan cheese
Sea salt and pepper ti taste
1 pound fettuccine, cooked according to package directions without salt or oil 
4 teaspoon chopped fresh parsley or 2 teaspoon dried

1. Melt the butter in a saucepan over medium heat. Add the olive oil and garlic, and sauté for 1 minute. Stir in the flour, mixing well.Gradually add the milk, stirring with a wire whisk until blended. Cook the mixture 8 minutes or until it thickens and is bubbly, stirring constantly
 2. Stir in the cream cheese, if using, and cook 2 minutes. Add 1 cup of the Parmesan cheese, stirring continually until it melts, and add salt and pepper, if using.

3. Pour the sauce over the hot cooked fettuccine, tossing well to coat. Top the pasta with the remaining 1/4 cup Parmesan cheese and the parsley
 

Nutritional Breakdown (per serving)
Calories:383  Fat:15g  Protein:21g  Sodium:622mg, Carbohtydrates:40g,  Cholesterol: 97, Saturated Fat: 7.9  % Calories Fat: 36%
 
 

Spinach - Basil Stuffed Pasta Shells
1 teaspoon extra-virgin olive oil
6 garlic cloves, minced
15 ounces part-skim ricotta cheese
1 cup freshly grated low-fat Parmesan Cheese
3 tablespoons chopped fresh basil, or 3 teaspoons dried
2 tablespoons fennel seeds
2 bunches fresh spinach, washed, dried, chopped, and steamed
Sea salt and ground pepper to taste (optional)
3 1/2 cups marinara or spaghetti sauce
30 pasta shells, cooked according to package directions without oil or salt
 

1. Preheat the oven to 350° F
2. Heat the oil in a small skillet over medium heat and sauté the garlic until soft, 3 to 4 minutes.
3. In  a medium bowl, combine the ricotta, 1/2 cup of the Parmesan, the basil, fennel, sauté garlic, spinach, and salt and pepper, if using. Transfer the mixture to the bowl of a food processor and blend until smooth.
4. Spoon half of the marinara sauce over the bottom of  a 9x 15 - inch baking dish. Fill each pasta shell with the spinach mixture and arrange the shells, filling side up on the the baking dish. Spread the remaining Parmesan cheese over the top.
5. Cover the dish loosely with foil and bake until heated through, about 30 minutes.

Nutritional Breakdown (per serving)
Calories:482  Fat:14.8g  Protein:27g  Sodium:1.287mg, Carbohtydrates:59g,  Cholesterol: 15mg, Saturated Fat: 4.4  % Calories Fat: 28%

1. Heat the oil in large soup pot, and sauté the onion and garlic for 5 minutes.add the split peas, water or vegetable base . Bring to a boil, then reduce the heat and simmer, covered, for 1 hour.

2. Add the potato, carrots, celery, basil, thyme, marjoram, oregano and tarragon, and simmer for another 30 minutes

3.  Stir in the salt and pepper, if using. If you like a smooth or partly creamy split pea soup, you can put all or part of this soup in a blender and puree.

4. Ladle the soup into bowls, garnish each serving with yogurt, and serve hot.

Preparation Time: 15 minutes
Cooking Time: 11/2 hr
Nutritional Breakdown (per serving)
Calories:203  Fat:1g  Protein:27g  Sodium:1,084mg, Carbohydrates:38g,  Cholesterol:0, Saturated Fat:1  % Calories Fat: 64% 
 
 

Mediterranean Navy  Bean Soup(very high in fiber and protein)
1 tablespoon  olive oil
1 large onion, chopped
4 or 5 celery stalks, chopped
4 garlic cloves, minced
1 to 11/2 cups organic navy beans, soaked for 4 hours or overnight and drained.
6 cups water or vegetable stock
tablespoon vegetable base
1 tablespoon  mugi miso
Dash of   tarmari sauce
3 medium size organic carrots, sliced
1 cup chopped fresh parsley or 2 teaspoon frontier dried parsley
2 r bay leaves
11/2 teaspoons dried oregano
1 teaspoon  dried tarragon
Sea salt and pepper to taste (optional)

1. Heat the oil in a large soup pot and sauté the  onion, celery, and garlic for approximately 5 minutes. Add the drained beans,water  or stock, vegetable base, miso, tamari sauce, half the carrots, half the parsley, and the bay leaves. Bring to oil, reduce the heat to medium, cover, and cook 11/2 hours or until the beans are tender.

2. When the beans are fully cooked, add the remaining carrots,parsley, oregano, tarragon, and salt and pepper, if  using .  Cook for another 10 minutes or until the carrots for another 10 minutes or until the carrots are tender but not mushy. Remove the bay leaves, ladle into soup bowls, and serve hot.

Cooking Time: 11/2hr
Nutritional Breakdown (per serving)
Calories:245  Fat:5.2g  Protein:16g  Sodium:1,196mg, Carbohydrates:34g,  Cholesterol: 1mg, Saturated Fat:1  % Calories Fat: 19% 

Garlicky Chicken Soup with Water Chestnuts(natural remedy for colds and flu)
STOCK
21/2 to 3 pound stewing chicken
1/2 medium onion, studded with 2 to 3 cloves
1 medium carrot
1 celery stalk
5 to 6 cups water

SOUP
3 cups chopped onions
4 carrots, chopped 
4 celery stalks, chopped
6 to 7 garlic cloves, minced
2 tablespoon chopped fresh thyme, or 2 teaspoons dried
1 tablespoon chopped fresh basil, or 1 teaspoon dried
1/2 teaspoon cayenne pepper
3/4 cups chopped water chestnuts
2 vegetable or chicken base
1 cup brown rice 
1/4 cup chopped fresh parsley or 1 teaspoon dried
Sea salt and pepper to taste(optional)

1. To prepare the stock: Combine the chicken in a soup pot with the clove-studded onion, carrot, celery, and water to cover. Bring to a boil and then reduce and simmer until the chicken is done, about 1 hour. Remove the chicken and vegetables from the pot. Discard the vegetables and allow the chicken to cool.

2. To make the soup: Pour the chicken stock into a large bowl. Skim off several tablespoons of the fat and return to the soup pot. Sauté the onion, carrots, celery, garlic, thyme, basil and cayenne in the fat for about 15 minutes over medium heat, until the vegetables are tender.

3. When the chicken is cool enough to handle, pick the meat off the bones. You should have 3 cups. Add the meat to the soup pot with the stock, water chestnuts, and vegetable base, and simmer,covered, for about 15 minutes.

4.  Add or noodles, if using, and simmer, uncovered, for another 15 to 20 minutes. Add the parsley and salt and pepper, if using.

5. Ladle into soup bowls and serve hot

Cooking Time:10 -15 minutes
Nutritional Breakdown (per serving)
Calories:331  Fat:6.2g  Protein:33g  Sodium:1,899mg, Carbohydrates:34g,  Cholesterol: 51mg, Saturated Fat:1.7  % Calories Fat: 17% 
 

Preheat oven to 350F.   Mix all ingredients together.  Roll dough into small balls and press onto preheated and oiled cookies sheet with the tines of a wet fork.  BAke 10 minutes on one side.  Turn cookies over and bake 5 minutes more.  Yield 3 dozens. 

Carrot Cake
1 cup whole-wheat pastry flour 
1 cup brown rice flour 
1/2 teaspoon sea salt 
1 teaspoon each coriander, cinnamon, grated ginger 
1 cup apple juice or grain coffee 
1/4 cup chopped nuts 
2 cups of grated carrots 
1/2 cup soaked raisins 
2/3 cup maple syrup or unrefined cane juice powder 

Preheat oven to 350°F.  Mix dry ingredients.  Add remaining ingredients and beat well by hand.  Pour into oiled cake pan.  Bake 1 hour.  Serves 8 
 

Herbs are usually grown in the Northern Hemisphere, and the parts used are the leaves, roots, flowers and seeds.Spices almost always grow in the Southern Hemisphere and the parts used are the nuts, fruits, seeds and bark. 
 

Herbs and spices are the gourmet cook's secret. Otherwise plain food can be made special by adding these to your cooking,
and they can be especially helpful if you trying to cut down on salt and fats.

For cooking, a good general rule is not to mix two very strong herbs together, but rather one strong and one or more milder flavors to complement both the stronger herb and the food. Here are some cooking tips with herbs and spices:

- In general, the weaker the flavor of the main staple item, the lower the  level of added seasoning is needed to achieve a satisfactory balance of flavor in the end product.

-Dried herbs are stronger than fresh, and powdered herbs are stronger than crumbled. A useful formula is: 1/4 teaspoon powdered herbs=3/4  to 1 teaspoon crumbled=2 teaspoons fresh.

There are no hard fast rules for cooking with herbs and spices but here are some rules of thumb: 

Don't season more than one dish in a meal with the same herb. Every item on your menu does not need to be herbed, two or three at the most is enough. Don't worry too much about the "proper" herb, if you don't have what the recipe calls for, substitute another. 

Fresh or dried herbs can be used in cooking .  Most herbs are added near the end of cooking, the primary exception being parsley, which is added at beginning and end. 

All Purpose Seasoning 

2 Tbs Minced dehydrated onion 
2 Tbs Sesame seeds 
2 Tbs Parsley flakes 
2 tsp Oregano 
2 tsp Garlic powder 
1 tsp Celery seed 
1 tsp Marjoram 
1 tsp Dried basil 
1 tsp Spearmint 
1 tsp Bay leaf powder 
1/2 tsp Dill seed 
1/2 tsp Thyme 
1/2 tsp Coriander 
1/2 tsp Dry mustard 
1/2 tsp Rosemary 

In a blender, blend dehydrated onion into finer pieces.  Add remaining herbs.  Blend to mix well, but do not make into a powder.  To keep herbs fresh, store in shaker top bottle with tight fitting lid.  - Can be used on all cooking, and at the table too.To be used instead of salt.  All Purpose Herb Seasoning, if you want to save time. 

Yield: 1 3/4 oz or 9 3/4 tablespoon or 2 1/2 teaspoon. 
 
 

Bay Seafood Seasoning Blend

1 T  ground bay leaves 
2 1/2 t  celery salt 
1 1/2 t  dry mustard 
1 1/2 t  black pepper 
3/4 t    ground nutmeg 
1/2 t    ground cloves 
1/2 t    ground ginger 
1/2 t    paprika 
1/2 t    red pepper 
1/4 t    ground mace (optional) 
1/4 t    ground cardamon (opt.) 

Combine all ingredients; store in an airtight container.  Use with seafood or chicken. 
 Makes approx:  1/4 cup.
 
 
 

Beef Herb Mixture

1 teaspoon summer OR winter savory 
1 teaspoon sweet basil 
1 teaspoon sweet marjoram 
1 teaspoon parsley 
1 teaspoon chervil 

Mix all herbs together .  To season beef dishes, add 1 to 2 Tbs. per 4-person serving. 
 
 
 

Cajun Seasoning 

1 box salt 
3 Tbs.  black pepper 
2 Tbs.  garlic powder 
1 tsp.  onion powder 
1 tsp.  nutmeg 
2 Tbs.  parsley flakes 
4 Tbs.  red pepper (ground) (cayenne) 
2 Tbs.  chili powder 

Combine all ingredients; store in an airtight container. 
 
 
 

ketchup 

1 pt. tomato sauce (16 oz.) 
1/4 c. vinegar 
2 tsp. fructose 
1/4 tsp. onion powder
1/8 tsp. salt 
Pinch each:  allspice, garlic powder, and cayenne pepper 

In medium saucepan, mix ingredients together and simmer for 15 to 20 minutes or until catsup consistency.  Stir occasionally
during cooking time.  Cool and refrigerate in a jar or container.  -- Makes approx. 1 3/4 cups. 
NOTE:  If using regular store-bought apple cider vinegar, increase it to 1/3 cup.
 
 
 

Chicken Seasoning Mix

2 Tbs Sea Salt 
1 tsp Black pepper 
1 tsp White pepper
1/2 tsp Red pepper 
2 tsp Garlic powder 
2 tsp Onion powder 
1/4 tsp Ground bay leaves 
1/4 tsp File powder 
3/4 tsp Sweet basil 
1/2 tsp Paprika 

Mix all ingredients together well. Store in a tightly covered glass jar for use as needed. Excellent for seasoning any poultry
dishes. Do not add extra salt to the dish.  This seasoning mix lends itself to chicken but may be used as you like. About 4 calories per teaspoon. 
 
 
 

Chicken and Fish Herbs Seasoning Blend 

1 Tbs  dried thyme 
1 Tbs  dried oregano 
2 tsp  rubbed sage 
1 tsp  dried rosemary 
1 tsp  dried marjoram 
1 tsp  dried basil 
1 tsp  dried parsley flakes 

Combine all ingredients; store in an airtight container.  Use in omelets and to season fish, vegetables, or chicken.
 
 
 

Cayenne Chili Powder 

Ingredients: 
1 Tbs. cayenne pepper 
5 Tbs. cumin powder 
1 Tbs. oregano 
2 Tbs. basil 
1 Tbs. salt 
1 Tbs. garlic powder 

Mix all well. Keep in glass container with seal. Use to taste in chili.
 
 
 

Chili Powder 

3/4 c.crushed hot red pepper flakes 
1/4 c. ground cumin 
2 Tbs..garlic powder 
1 Tbs..oregano
1 Tbs..cayenne or more to taste

Put all ingredients in blender and whirl until powdered; let chili powder settle before removing cover of blender. Store in an airtight container.
 
 
 

Creole Seasoning Blend 

1 Tbs salt 
1 1/2 tsp  garlic powder 
1 1/2 tsp  onion powder 
1 1/2 tsp  paprika 
1 1/4 tsp  dried thyme 
1 tsp red pepper 
3/4 tsp black pepper 
3/4 tsp dried oregano 
1/2 tsp ground bay leaves 
1/4 tsp chili powder 

Combine all ingredients; store in an airtight container.  Use with seafood, chicken, beef, or vegetables. 
Makes approx:  1/4 cup. 
 
 
 

Mild Curry Powder

2 Tbs. ground coriander 
1 Tbs. + 2 tsp. turmeric 
1 1/2 tsp. black pepper 
1 tsp. mustard powder 
1 tsp. ginger 
1 tsp. cumin 
3/4 tsp. allspice 
1/2 tsp. cloves 

Mix all together until well mixed.  Store in an airtight container. -- Makes approx. 1/3 cup. 
 
 
 

Curry Powder

1/2 tsp Ground clove 
1/2 Tbs Ground cinnamon 
1 Tbs Fennel seed 
1/2 Tbs Dill seed- 
1 Tbs Turmeric 
1 Tbs Whole coriander 
1 Tbs Cayenne pepper (or double amt) 
1/2 tsp Powdered ginger 
1/2 tsp Ground saffron 
1/2 tsp Celery seed 
1 Tbs Dried fenugreek 
1/2 Tbs Mustard powder 
1 tsp Cumin seed 
4 Bay leaves 

Place all ingredients in a small blender and process to a powder. Store in an airtight container.  --  Makes 1/2 Cup
 
 
 

Fish or Pork Five-Spice Powder Blend

2 tsp anise seeds, crushed 
2 tsp freshly ground pepper 
2 tsp fennel seeds, crushed 
2 tsp ground cloves 
2 tsp ground cinnamon 
1 1/2 tsp ground ginger 
1/2 tsp ground allspice 

Combine all ingredients; store in an airtight container.  Use to flavor fish or pork. 
Makes approx:  1/4 cup. 
 
 
 

Greek Seasoning Blend

2 tsp salt 
2 tsp dried oregano 
1 1/2 tsp onion powder 
1 1/2 tsp garlic powder 
1 tsp cornstarch
1 tsp pepper 
1 tsp beef-flavored bouillon granules 
1 tsp dried parsley flakes 
1/2 tsp ground cinnamon 
1/2 tsp ground nutmeg 

Combine all ingredients; store in an airtight container.  Serve with steaks, pork chops, chicken, or fish. 
Makes approx:  1/4 cup. 
 
 
 

Herbed Bread Crumbs 

4 slices Bread, whole wheat, stale 
1 tsp Basil 
1/2 tsp Thyme 
1 Garlic clove -- minced 

Put all the ingredients into a food processor  and process until the bread is chopped into crumbs.  If toasted bread crumbs is required, preheat the oven to 350 degrees. Spread the bread crumbs evenly on a baking sheet. Bake for 3 to 5 minutes, stir the crumbs, and bake until light brown and crisp, 2 to 3 minutes. -- Makes about 2 cups. 
NOTE: These can be made ahead and stored in a plastic bag in the freezer. 
 
 
 

Italian Seasoning 

1/3 c. crushed oregano leaves 
¼ c. crushed basil leaves 
1 Tbs. crushed rosemary weed 
2 Tbs.sea salt 
1 Tbs. onion powder 
1 Tbs. garlic powder 

Crush oregano, basil, and rosemary together well, but do not powder.  Mix all together until thoroughly mixed.  Store in an
airtight container.  Use in Italian recipes.  Stir well before using. – Makes approx. ¾ cup. 
 
 
 

Mayonnaise (One Minute) 

3 eggs 
2 Tbs. lemon juice OR vinegar 
1 tsp. mustard powder 
1 tsp. salt 
Pinch paprika 
1 2/3 c. oil 

In blender, put eggs, lemon juice, mustard, salt, paprika, and approx. 1/4 to 1/3 c. of the oil.  Blend until light in color, and
without stopping, pour remaining oil, in a small stream through top of lid.  Blend until thick.  Stop blender, mix with spatula and
blend again to thoroughly mix.  Refrigerate in bottle. 
Makes 2 1/2 to 3 cups.
 
 
 

Mexican Seasoning 

1 1/4 c. chili powder 
1/4 c. onion powder 
3 Tbs. salt 
2 Tbs. cumin powder 
1 Tbs. garlic powder 
2 tsp. cayenne pepper 

Mix all together until thoroughly mixed.  Store in an airtight container.  Use in Mexican recipes. -- Makes approx. 1 3/4 cups. 
 
 
 

Mustard

2/3 c. water 
1 c. vinegar 
1 Tbs. + 1 tsp. mustard powder 
1 tsp. salt 
1/2 tsp. turmeric powder 
Dash paprika 
1 Tbs. + 1 tsp. cornstarch (only) 

In small saucepan, mix all ingredients together until seasonings are dissolved and free of lumps.  Bring mixture to a boil and
simmer on medium heat for 10 to 12 minutes, stirring constantly.  Mixture will seem slightly thinner than mustard, but once
cooled, it should be mustard consistency.  Refrigerate when cool. -- Makes approx. 2/3 cup.  (Double if desired.)
 
 
 

Pickling Spice 

2 Tbs Mustard Seed 
1 Tbs Whole Allspice 
2 tsp Coriander Seeds 
2 Whole Cloves 
1 tsp Ground Ginger 
1 tsp Dried Red Pepper Flakes 
1 Bay Leaf, crumbled
1 Cinnamon Stick (2 inches) 

Combine all ingredients and store in an airtight jar or container. Use in favorite pickle recipes. -- Yield: 1/3 Cup
 
 
 

Pork Herb Mixture

1 teaspoon summer OR winter savory 
1 teaspoon sweet basil 
1 teaspoon sage 
1 teaspoon rosemary 

Mxi  herbs together and mix well.  To season pork dishes, add 1 to 2 Tbs. per 4-person serving. 
 
 
 

Poultry Seasoning

3 Tbs. parsley flakes 
3 Tbs. salt 
3 Tbs. crushed minced onion 
1 Tbs. crushed sage leaves OR 1 ½ tsp. sage powder 
1 tsp. Garlic powder 
½ tsp. Finely crushed bay leaf OR ¼ tsp. bay leaf powder 
½ tsp. black pepper 

Mix all ingredients together until well mixed.  Store in an airtight container.  Use in Turkey stuffing and other recipes, omitting
salt in other recipes (This seasoning has salt in it.) 
 
 
 

Pumpkin Spice

¼ c. cinnamon 
2 Tbs. cloves 
2 Tbs. allspice 
1 ½ Tbs. ginger 

Mix all together until well mixed.  Store in an airtight container.  Use in Pumpkin Pie, Pumpkin Bread, and other recipes. 
 
 
 

Ranch Dressing 

1 c. plain yogurt OR buttermilk 
1 c. mayonnaise 
1 1/2 tsp. parsley flakes 
1 tsp. seasoned salt 
1/4 tsp. onion powder 
1/8 tsp. garlic powder 
1/8 tsp. celery leaf powder 

Mix all ingredients together and store in a jar in the refrigerator. Makes 2 cups. 
NOTE:  For faster preparation, mix the dry seasonings ahead in a plastic bag or piece of foil (making several packets).  Just add yogurt and mayonnaise when ready to make. 
 
 
 

Salt Substitute 

2 Tbs. crushed sage leaves 
2 Tbs. garlic powder 
2 Tbs. allspice 
1 Tbs. oregano leaves 
Pinch pepper 
1/2 tsp. basil leaves 
1/4 tsp. thyme
1/4 tsp. rosemary 
1/4 tsp. paprika 
1/8 tsp. crushed bay leaf 

Mix all ingredients together, crushing leaves together with fingers.  Store in a shaker.  Sprinkle on cooked vegetables, main
dishes or as desired.  Makes approx. 1/2 cup. 
 
 
 

Seasoned Salt 

1/2 c.sea  salt 
1 tsp. onion powder 
1 tsp. oregano powder 
1 tsp. sweet marjoram powder 
1/2 tsp. garlic powder 
1/2 tsp. black pepper 

Mix all together until well mixed.  Store in a shaker.   Makes approx. 2/3 cup. 
 
 
 

Stew Ground Seasoning Blend

2 T  ground celery seeds 
1 T  onion powder 
1 T  salt 

Combine all ingredients; store in an airtight container.  Use in stew, chowder, or sandwich spreads. 
Makes approx:  1/4 cup 
 
 
 

Taco Bell Meat Seasoning

1 Tbs Chili powder 
1 1/2 tsp Cumin -- ground 
1/2 tsp Coriander -- ground 
1/2 tsp Cilantro leaves 
1 tsp Instant tea powder 
1/2 tsp Dry minced parsley 
1/2 tsp Black pepper
1/4 tsp Garlic salt 
1/4 tsp Onion salt 
-----COMBINE WITH----- 
1 tsp Dry mustard 
1 tsp Ground turmeric 
1 tsp Sugar 
1 Tbs Paprika 
1 Tbs Seasoned salt 

Combine first group of ingredients and sift together 3 times. Funnel into bottle with tight fitting cap. Keep out of direct sunlight
and use within 6 month, or refrigerate to use in one year. Makes 3T of seasoning.  -  For taco seasoning, use 2T of last group of ingredients <mixed together> added to the 3T of above seasoning mixture for 1-1 1/2 pounds ground beef. 
 
 
 

Tomato Sauce

Use as many pounds of tomatoes as desired.  If a pulp extractor or berry press is available, process tomatoes through it.  If
not, puree in blender and press through a fine holed colander to extract juice and pulp.  Simmer to thickness desired.  fill pint
jars and add salt; 1/2 tsp. per pint, 1 tsp. per quart, plus dash each garlic and onion powder.  A djust lids and pressure 5 lbs.
for 10 min. or steam bath for 30 min 

They can be concocted at any time of the year within minutes! Smoothies or Juices, they can be filling and satisfying low in calories and fat. An excellent supplements to any meal or diet.

Smoothies are usually taken cool or cold depending on individual preferences. It is mixed in a blender with thickener-like dairy, yogurt, banana or just plain ice are added to  a base of fruit juice. Juicing, on the other hand, can be take cold, room temperature or warm .

Juices are nutrient-packed cocktails! It has not only preventive but also  therapeutic properties too. The basic approach to juicing is simple. Select base ingredient that is high in moisture such as  pear, peach, strawberry, citrus fruits, tomato, carrots, Fuji and gala apple. For additional flavour, texture and nutrition add secondary ingredients that are drier, like apricots, raisins, prunes, dates, figs and other fruits.To blend them, add 1/2 cups of liquid and process until desired consistency. 

In general, mix fruits with fruits and vegetables with vegetables.Apples, however makes a fine complement with most vegetables

Please note: Consult with your doctor if you  have medical condition or any allergies. If you are a diabetic or suffer from gout or hypoglycemia, consult your doctor before drinking straight from the juice.

Here some of the smoothie and juices recipes you may like to try with! Start making your juice cocktails today and have fun!!
 

1 cup organic grapefruit juice
11/2 rip bananas
1 organic prune, chopped
1 organic apricot,chopped
3 tablespoons  pure honey

1.Place all the ingredients in a blender, and mix medium speed for  1 minute.
2.Pour into glasses and serve.

Yield : 3 glasses
 

Flu Comfortie
Garlic  helps cleanse the throat, sinuses, nose and lungs.

1/2 teaspoon garlic powder
Pinch organic cayenne pepper
1/2 teaspoon organic ground ginger
3 rip organic bananas 
2 teaspoons maple syrup
1/4 cup firm natural tofu

1. Place all the ingredients in  a blender, and mix on medium speed for 30 seconds.
2.Pour into glasses and serve

Yield: 3 glasses

Southern Thirst-quencher Smoothie
Cool and Refreshing in taste. Bananas gives a creamy texture and is  rich in potassium and  cherries contains vitamin C and sweetness to the smoothie

1/2 cup plain yogurt
1/2 frozen banana (cut bananas into smaller  size and frozen these in the freezer)
20 pitted cherries or strawberries
1 rip banana 
2 cups still springwater

1. Place all the ingredients in  a blender, and mix on medium speed for 30 seconds.
2.Pour into glasses and serve

Yield: 4 glasses

Minty Smoothie
Peppermint provides energy relaxation and calmness.It helps to get rid of indigestion.

1 cup brewed peppermint tea
2 fresh organic parsley leaves chopped and 1 tablespoon organic dried parsley
1cup low fat Milk
1cup organic carrot juice
4 tablespoons maple Syrup

1. Place all the ingredients in  a blender, and mix on medium speed for 30 seconds.
2.Pour into glasses and serve.

Yield: 31/2 glasses.
 
 

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