CILANTRO GARLIC LIME GRILLED CHICKEN BREAST
4 large pieces of organic skinless boneless chicken breast
1 cup of cilantro
2 limes
6 cloves of garlic
Salt to taste
Fresh cracked black pepper
2 tbsp organic extra virgin olive oil
1 tbsp of lime zest
Preheat your grill (for 10 minutes)
combine garlic, cilantro and olive oil in the blender until the ingredients turn into a paste. Set aside. Wash and clean chicken and remove fat. Tenderize chicken with a meat tenderizer. Put the chicken in a large bowl, add salt, pepper, lime juice, lime zest and the cilantro garlic paste and rub until all of the chicken is evenly coated. Brush grill with olive oil and place chicken on grill for 10-15 minutes on each side. Once chicken is done garnish with lime wages and cilantro.
Serves 4
This recipe was submitted by Artie in New Jersey. Thank you Artie!
WHOLE WHEAT CHEESELESS PIZZA
4 whole wheat pitas
1 cup tomato sauce
1 medium tomato, thinly sliced
1/2 cup thinly sliced mushrooms
1/2 medium onion, thinly sliced
1-2 tbsp. nutritional yeast (optional)
1 tsp. of preferred herbs (i.e., basil, oregano, or rosemary)
Preheat oven to 150˚C/425˚F.
Place the pitas on a baking sheet.
Spread tomato sauce evenly over pitas. Arrange tomato slices over the sauce; sprinkle on mushrooms and onion.
Sprinkle nutritional yeast on top (if using).
Cook for 15-20 minutes or until sauce bubbles and crust reaches preferred crispness.
QUINOA PILAF WITH PEAS AND ALMONDS
3 cups vegetable stock
1-1/2 cups quinoa
3-4 green onions, thinly sliced
2 tsp. seasoning
1-1/2 cups frozen green peas, thawed, or 1 can
2 tbsp. olive oil
sea salt to taste
1/3 cup slivered or sliced almonds
Bring the stock to a simmer in a large, heavy saucepan.
Rinse quinoa well in a fine sieve.
Stir quinoa into the boiling water. Add onions and seasoning.
Cover and cook at a gentle simmer until all water is absorbed (about 15 minutes).
Stir in peas and olive oil. Season with salt.
Transfer pilaf into serving bowl and scatter the almonds over the top. (You may first toast the almonds if you wish).
SPANAKOPITA
Vegan Version:
2 tbsp. olive oil
1 large onion, finely chopped
2 garlic cloves, minced
1 bunch fresh spinach, well washed, stems removed and leaves coarsely
chopped
1/2 pound soft tofu, crumbled
2 tsp. dried basil
1 tsp. dried thyme
1/4 cup freshly squeezed lemon juice
1/4 cup nutritional yeast flakes
1/4 cup raw tahini
1/4 cup tamari
1/2 tsp. grated nutmeg
1/4 tsp. freshly ground black pepper
14 sheets filo dough, (preferably whole wheat) thawed in the refrigerator for 6-8 hours
additional olive oil, for brushing the filo
Before you start, make sure the filo is thawed.
Heat 2 tbsp. olive oil in a large skillet over medium heat. Add the onion and garlic and cook until softened, about 5 minutes.
Put the spinach on top of the onions, cover, and cook until the spinach is wilted. Remove the lid and cook, stirring often, until the excess liquid is evaporated, about 5 minutes.
Stir in the crumbled tofu, basil, thyme, lemon juice, yeast flakes, tahini, tamari, nutmeg, and pepper, and mix well.
Remove from heat and set aside.
Preheat the oven to 180˚C/350˚F.
Lightly oil an 11- x 7-inch baking dish.
Unroll the filo dough, lay it flat on a dry surface, and cut in half crosswise. Cover the dough with a damp towel to prevent it from drying out as you work.
Layer 7 sheets of the dough in the baking dish, lightly brushing each sheet with olive oil.
Spread the tofu-spinach filling evenly over the layered filo dough.
Cover the filling with the remaining 7 sheets of dough, brushing each sheet lightly with oil. Brush the top of the last sheet with oil.
Bake until lightly browned on top, 25-35 minutes. Use a sharp knife to cut into serving pieces. Serve hot or cold.
Traditional version:
Substitute feta cheese for tofu and butter for olive oil.
POTATO CURRY
1 large onion, thinly sliced
2 cloves garlic, minced
3 cups vegetable stock or water
1 tbsp. ginger root, minced
1 tsp. red chili powder
2 tsp. turmeric
4 medium red potatoes, cut in chunks
1 tbsp. tamari
In a large pot or Dutch oven over medium heat, cook onion and garlic in 1/2 cup vegetable stock until softened, about 5 minutes.
Stir in ginger, chili powder, and turmeric.
Add potatoes and remaining stock, bring to a boil.
Reduce heat and simmer, stirring occasionally until potatoes are soft, about 25 minutes.
Stir in tamari. Garnish with chopped cilantro if desired.
Makes 4 servings.
GREEN BEANS IN TOMATO SAUCE
2 lb whole green beans
1 tsp. salt
1 tbsp. olive oil
1/4 tsp. crushed garlic
1/3 cup tomato sauce
pinch of pepper
2 tsp. paprika
Pinch of dry chili peppers
In a pot of boiling water, cook green beans until not quite tender. Drain.
In a shallow pan, sauté garlic in olive oil. Add beans and cook for 3 minutes, stirring.
Add remaining ingredients except chili peppers.
Garnish with chili peppers.
PUNJABI POTATO & CHICK-PEA CURRY
2 tbsp. olive oil
6 cloves garlic, minced
1 large onion, diced
1 tsp. turmeric
1 tsp. coriander
1 tsp. cumin
2 tbsp. tomato paste
4 cups apple juice
2 large potatoes, diced (unpeeled)
1 can chick-peas, drained
1 bay leaf
1 tbsp. lemon juice
hot pepper sauce
In large skillet, heat oil over medium-high heat.
Cook garlic and onion until softened.
Add seasonings and cook, stirring, for 2 minutes.
Stir in tomato paste; pour in apple juice.
Add potatoes, chick-peas, bay leaf, and lemon juice.
Bring to a boil. Reduce heat and simmer, uncovered, for 25-30 minutes, stirring occasionally, until potatoes are tender and mixture has thickened.
Discard bay leaf. Add hot pepper sauce to taste.
Makes 4 servings.
OAT BURGERS
4 cups quick rolled oats
4 cups boiling water
½ cup Bragg Liquid Aminos
½ cup onion, chopped
½ cup walnuts
½ cup sunflower seeds
1 tbsp. Spike, Herbamere or other seasoning
1 tbsp. basil
1 tbsp. oregano
Preheat oven to 180˚C/350˚F .
Mix oats with water and Liquid Aminos and allow to soak for 10 minutes.
Add remaining ingredients and mix well.
Form oats into patties.
Place on greased or non-stick cookie sheet. Bake for 25 minutes on one side, then turn over and continue to bake for another 20 minutes.
SWEET BROWN RICE PILAF
2 cups brown rice, rinsed
4 cups water
½ cup peas (frozen or canned) (optional)
1 cup raw peanuts (hulled)
½ cup apricots
½ cup raisins
Seaweed (e.g., dulse, nori, kelp), rinsed (optional)
In a medium saucepan, bring water to a boil.
Add the rice. Drop in some seaweed. Cover.
While rice is cooking, lightly roast the peanuts in the oven, a toaster oven, or a pan on the stove. Finely chop the apricots. If the peas are frozen, steam or boil until thawed.
When rice is cooked, add the peanuts, apricots, peas, and raisins and mix well.
Serve hot or cold. Top with peanut sauce for extra flavor.
GARDEN BURGER
1/4 cup dried lentils
1/4 cup quinoa
3 cups whole wheat bread crumbs
1/4 cup quick rolled oats
1/4 cup walnuts, crushed or ground
1 cup coarsely chopped cooked or canned chick-peas
2/3 cup each carrot, celery, Spanish onion, finely chopped
1/2 each red pepper and green pepper, finely chopped
1/2 cup extra firm tofu, grated
1/4 cup sliced green onions
1/4 cup pumpkin seeds, toasted and crushed or ground
1 tbsp. pepper
12 whole grain rolls
In medium saucepan, combine lentils, quinoa, and 1-1/2 cups water. Bring to a boil. Reduce heat and simmer about 10 minutes. Drain.
In the meantime, in a large bowl mix together the bread crumbs, rolled oats, walnuts, chick-peas, carrot, celery, onion, peppers, tofu, green onions, pumpkin seeds and pepper. Add the lentil/quinoa combo and mix well. With a potato masher, mash the mixture down.
Pre-heat oven to 190˚C/375˚F.
Form mixture into burger-sized patties. Place on baking sheet.
Bake for about 20-30 minutes. Serve on buns with toppings (Nayonnaise, sprouts, sliced tomato).
Makes 12 burgers.
KALE WITH TOMATO "RISOTTO" (mushy rice)
1/2 lb. kale
1 tsp. sea salt
1 cup vegetable broth
1/2 cup chopped tomatoes
2 tbsp. olive oil
1 medium onion, chopped
1 clove garlic, minced
1 cup + 2 tbsp. brown or wild rice
2 tbsp. nutritional yeast
Wash kale and cut off stems below the leaves.
Fill a large pot halfway with water. Add 1 tsp. of salt. Bring water to a boil.
Blanch the kale for 5-8 minutes, until tender. Drain and chop.
Combine the broth and tomatoes in a saucepan. Bring the mixture to a boil. Reduce temperature to a low simmer.
Sauté the onion and garlic in a medium-size saucepan. Stir in the rice.
Add about 1 cup of the hot broth and cook at a low boil (but not as low as a simmer), uncovered, stirring frequently until the liquid is almost all absorbed.
Add half of the remaining broth and repeat the procedure.
Pour in the last half of the broth and cook until the rice is tender.
Add the nutritional yeast and kale.
Recipe may be made without kale.
Serve warm. Makes 4 main servings.
STUFFED PEPPERS AND TOMATOES
2 medium green peppers
2 medium tomatoes
rice (brown or wild), cooked
herbs of your choice (oregano, basil, thyme)
1 medium onion, chopped
2 cloves garlic, chopped
1/2 cup water
Cook the rice until it's just about ready.
Preheat oven to 200˚C/400˚C.
Slice the tops off the peppers and tomatoes. Put aside. Remove and discard the seeds of the peppers.
In a medium size bowl, mix the rice, onion, garlic, herbs, and the insides of the tomatoes together.
Stuff the rice mixture into the shells of the tomatoes and peppers. Replace the tops.
Place in a deep baking dish with 1/2 cup of water and bake for 45 minutes.
If you like, you can sauté the onions and garlic in some olive oil for extra flavor. You can also add a can of tomato sauce to the baking dish.
Serves 4.
SPINACH-STUFFED TOMATOES
4 medium tomatoes
1 tsp. olive oil
1 small onion, finely chopped
1 clove garlic, minced
2 cups raw spinach, chopped
Topping:
¼ cup sunflower seeds
2 tbsp. nutritional yeast
2 tbsp. fresh parsley, chopped
pinch sea salt
freshly ground pepper
Preheat oven to 400˚F/200˚C.
Cut a slice from the top of each tomato. Scoop out pulp and put aside.
In a skillet, heat oil. Add onion and garlic. Cook over medium heat until tender.
Stir in spinach, salt and pepper.
Spoon spinach mix into tomatoes.
Grind sunflower seeds in a coffee grinder or blender.
Combine sunflower seeds and nutritional yeast. Spoon on top of each tomato. Sprinkle parsley on top.
Arrange on baking sheet.
Bake at 400˚F/200˚C for 20 minutes.
SPROUT & SALSA SANDWICH
2 whole wheat pitas
4 handfuls of fresh sprouts
3-6 tbsp. of salsa
Cut pitas in half.
Fill each pita with 1 handful of sprouts.
Spoon 1-2 tbsp. salsa into each pita.
Serve with sliced raw vegetables.
Makes 4 servings.
WALDORF RICE
1 cup water
1 cup raisins
1/2 cup crushed walnuts
2 celery stalks
3 cups cold cooked brown rice
In a medium pot, simmer the raisins and walnuts in the water.
Finely chop the celery.
Remove pot from heat. Add the celery, then the rice.
Mix well and allow to stand for at least 10 minutes before serving.
Serves 4.
ROASTED VEGETABLES
Any or all of these vegetables - carrots, potatoes, squash, zucchini, celery, mushrooms, eggplant, garlic, onions, chopped
3 tbsp. olive oil
1/2 tsp. each of basil and oregano
salt & pepper
Preheat oven to 200˚C/400˚F.
Combine vegetables in a roasting pan.
Add basil, oregano, salt and pepper.
Drizzle olive oil on top.
Fill 1/3 of pan with water.
Roast for about 1 hour or until vegetables are soft.
WALNUT-MUSHROOM PILAF
1-1/2 cups walnuts, chopped
16 oz. extra firm tofu, cubed
2 small Spanish onions, diced
1-1/2 cups mushrooms, diced
1-1/5 cups red wine
3 tbsp. pine nuts
3 tbsp. brown sugar
2 cups brown or basmati rice
2 tbsp. olive oil
Preheat oven to 180˚C/350˚C.
Over medium-high heat, heat 1 tbsp. of olive oil.
Add tofu and fry for 3-5 minutes.
Add onions and continue to fry for at least 15 minutes until tofu and onions begin to brown and tofu becomes very firm.
Remove from heat and spread on baking sheet with walnuts and pine nuts.
Sprinkle 3/4 cup of red wine over mixture and bake in oven for 10-15 minutes.
Meanwhile, sauté mushrooms in leftover oil for 3-4 minutes.
Rinse rice. In saucepan boil 4 cups water. Add rice. Bring to a boil and reduce heat to a simmer.
When mushrooms are tender and dark, remove from heat and set aside.
Add remaining 3/4 cup of red wine to mushrooms and put aside.
When the rice and the tofu mixture are ready, mix all ingredients together in a pot with the brown sugar.
Add additional red wine if necessary, and season.
Serves 4.
MASHED YAMS
2 large yams or sweet potatoes. May be served plain or topped with applesauce.
Wash and peel yams.
Fill a medium sauce pan with water just enough to cover yams. Bring water to a boil.
Boil yams until they can be completely penetrated with a fork or knife.
Remove from heat and drain.
With a potato masher or in a food processor, mash yams until smooth.
SCALLOPED POTATOES
4 medium potatoes
1-1/2 cups soy milk
2 tbsp. flour
1 tsp. sea salt
1 garlic clove, crushed
1/2 tsp. cayenne pepper
1 medium onion, chopped
Preheat oven to 180˚C/350˚F.
Peel and slice potatoes thinly.
In a saucepan, combine soy milk, flour, salt, garlic and cayenne. Cook over medium heat until sauce thickens.
Add onions to sauce.
Layer a casserole dish with half of the potato slices.
Spoon half of sauce over the slices. Repeat process with remaining potatoes and sauce.
Cover and bake for 65 minutes.
COMPLETELY COLORFUL VEGETABLE STIR-FRY
1 red pepper, sliced diagonally
1 green pepper, sliced diagonally
1 small onion, chopped
2 cloves garlic, chopped
1 carrot, sliced diagonally
½ cup sesame seeds
½ cup cashews
Sauce:
1 tbsp. unpasteurized honey
1 tbsp. tamari
Bragg's Liquid Aminos (optional), few squirts
Mix honey, tamari and Bragg's Liquid Amino's in a wok over medium heat.
When sauce is bubbling, add garlic and onions and heat for about 1 minute.
Add remaining vegetables and cashews. Stir-fry for about 4 minutes, before vegetables begin to lose their water. Vegetables should remain crispy.
Serve hot. Sprinkle sesame seeds over each serving.
As a main dish, serves 2. As a side dish or over rice, serves 4.
RICH & CREAMY VEGAN ALFREDO PASTA
1 pkg. silken tofu
1/4 cup soy parmesan
2 tbsp. nutritional yeast
vegetable broth
salt & pepper to taste
cooked rotini (or other pasta)
Blend all sauce ingredients, adding enough broth to make a smooth and creamy consistency.
Pour sauce into saucepan. Cook over low heat until sauce is hot.
Serve hot over pasta.
RED LENTIL DAL
1-1/2 cups raw red lentils
4-1/2 cups water
1 tbsp. canola oil
1 medium onion, minced
2 cloves garlic, minced
1-2 hot green chilies, minced
1 tsp. each of freshly grated ginger, ground cumin, turmeric
pinch of nutmeg
sea salt to taste
pinch of nori flakes
Rinse the lentils and combine them with the water in a large, heavy saucepan. Bring to a boil, cover, and simmer until lentils are quite mushy (about 40 minutes).
Heat the oil in skillet. Sauté the onion and garlic over medium heat until golden.
Add to the saucepan.
Stir in the remaining ingredients.
Cover and simmer over very low heat for 15 minutes.
Serve hot with warm pita bread or serve on top of cooked grains as a main dish.
Makes 6 servings.
EASY LENTILS & SPINACH
2-1/4 cups green lentils
1 large onion, chopped
3 cloves garlic, crushed
1 tsp. crushed or flaked sea vegetable
1 pkg. frozen chopped spinach
2 tbsp. olive oil
sea salt & pepper to taste
In a medium saucepan, heat olive oil.
Sauté the onion and garlic until slightly golden.
Add lentils. Add enough water to cover lentils plus one inch.
Bring to a boil; turn down to a simmer.
Cook for 30 minutes; check to ensure there is sufficient water. Cook for another 10 minutes.
While lentils are still cooking, add the spinach on top of the lentils. Wait 10 minutes, add sea vegetables, then stir thoroughly.
Cook for another 10 minutes (for a total of 1 hour)
Serve over brown rice.
Serves 4.
WALNUT BURGERS
2 tbsp. butter or olive oil
2 cups soy milk
2 tbsp. whole grain flour
1/2 tsp. sea salt
1-1/2 cups toasted whole wheat bread crumbs
2 eggs or egg replacer
1/2 cup chopped onion
1 tsp. sea salt or seasoning
1 cup finely chopped walnuts or pecans
1 cup cooked brown rice
1/2 cup chopped olives (optional)
Blend butter (or oil), flour and salt over low heat.
Stir in soy milk and cook until thickened. Simmer about 2 minutes, stirring constantly.
Remove from heat.
Add remaining ingredients. Mix well.
Chill until firm (about 1/2 hour).
Form into patties, roll in bread crumbs, and sauté or bake until brown.
Serve in buns, or with tomato sauce or mushroom gravy.
Top with sprouts and favorite toppings.
Makes 12 small or 6 large burgers.
MILLET BURGERS
1 cup millet, cooked*
1/4 cup onion, finely chopped
1/2 cup whole wheat flour
2 tbsp. tamari
1 tbsp. nutritional yeast
1/2 tsp. garlic powder
1 tsp. oregano, basil, or thyme
8 oz medium firm tofu
2 tbsp. ground sunflower seeds,
almonds or cashews (optional)
1/2 tsp. sea salt
1 tbsp. olive oil
* To cook millet, soak overnight. In a small saucepan, bring 1 cup of millet and 2 cups of water to a boil; simmer for another 30-35 minutes until soft.
Mix all ingredients together in a medium-sized bowl.
In a frying pan, heat 1/2 tbsp. of olive oil.
Form mixture into patties.
Fry patties until golden-brown on both sides.
Serve as a "burger" with toppings.
Makes 8 patties. Freeze leftovers.
