Braised Beef Moroccan Style

   6 servings
3 tablespoons coconut oil
2½ pounds chuck roast, or ostrich/chicken breast cut into ¾ inch cubes
2 cups chopped shallots
4 cloves garlic, chopped
½ tablespoon ground coriander
1 tablespoon paprika
1 teaspoon ground cumin
½ teaspoon turmeric
½ teaspoon cayenne pepper
1 cup red wine
½ cup sherry
2 cups beef broth
1 can diced tomatoes in juice
1½ cups golden raisins
Salt and pepper, to taste
   1. Heat a large pot, add 2 tablespoons coconut oil. Sprinkle meat with salt and pepper. Add meat to pot, saute until no longer pink, about 5 minutes. Transfer meat to bowl.
2. Heat 1 tablespoon oil in same pot. Add shallots and saute till brown, about 8 minutes.
3. Stir in garlic and next 5 ingredients.
4. Add wine and sherry, boil until reduced to glaze, stirring occasionally, 8-10 minutes.
5. Add broth, tomatoes with juice, and raisins. Stir to blend. Add beef and juices, heat to simmer.
6. Reduce heat to medium low. Simmer uncovered, stirring occasionally, until sauce is thick and beef tender, about 1 hour and 15 minutes.
7. Season with salt and pepper.

Shrimp Curry

   Ingredients
1 lb. shrimps, peeled and deveined
1 onion, pureed
1 tsp. ginger paste
1 tsp. garlic paste
1 tomato, pureed
1 tsp. turmeric powder
1 tsp. chilli powder
1 tsp. cumin powder
1 ts
1 tsp. salt or to taste
1 tsp. lemon juice
Cilantro/coriander leaves
1 tbsp. oil
   Method
  Heat oil in a non-stick frying pan and fry the onion, tomato, ginger and garlic, together with cumin and coriander powders and cilantro/coriander leaves for five minutes on medium low heat. Add shrimp, turmeric and chilli powders and salt together with half a cup of lukewarm water and cook on medium low heat for twenty five minutes. Keep the pan covered with a lid. Stir well to let the shrimps blend with the spices. Season with lemon juice, garnish with cilantro/coriander before serving.
   Using pre-cooked, peeled and deveined shrimp available in the grocery store to reduce preparation time.

Caldeirada de Peixe

   Ingredients
1/2 pound fish or shellfish, any kind
1/2 teaspoons salt
4 tablespoons olive oil
2 onions, chopped
8 tomatoes, peeled & chopped
1 green pepper, seeded & chopped
4 large cloves garlic, crushed
1 pinch nutmeg
1/2 teaspoon ground allspice
3 teaspoons piri−piri sauce (recipe follows)
1 small glass dry white wine
1/2 ounce cilantro, chopped
4 slices of bread with the crusts cut off
   Clean the fish and cut into fairly small pieces, removing as many bones as possible. Sprinkle the salt over the fish and leave while you make the following sauce. Heat 2-3 Tbsp of the oil in a saucepan and stir in the onions, tomatoes and pepper. Cook gently until they start to soften, then put in the garlic, nutmeg, allspice and piri-piri sauce. Add the wine and a little water. Cook for about 5 minutes, stirring frequently, then remove from the heat. Lightly oil the bottom of a shallow, ovenproof dish (preferably earthenware). Put in a layer of fish followed by a layer of sauce and sprinkle with coriander. Continue with these layers until the ingredients are used up. Cover the top of with the bread and sprinkle well with the remaining oil or dot with a little butter. Cook in a pre-heated oven at 350F for about 30 minutes or until the fish is tender. Serve with boiled or sliced and fried potatoes, bread and a slad to make a substantial main meal. If you cannot obtain coriander leaves, you can use fresh parsley instead, but this will alter the flavor of the dish.
   Piri−Piri Sauce
1 1/4 cups olive oil
8 chilli peppers with tops removed
1 small piece lemon rind
   Pour the oil into a small, screw-top jar and add the chilli peppers, bay leaf and lemon rind. Screw on the top and shake. Leave to stand in a warm place for at least 24 hours before use. It will keep at room temperature indefinitely.

Chicken Stew

   8 servings
2 whole chickens, cut into pieces
2 cups white wine
3 tablespoons raw butter
3 tablespoons coconut oil
2 cups flour
2 teaspoons each sea salt and pepper
3 tablespoons raw butter
4 cups chicken stock
4-5 sprigs thyme, chopped
1 teaspoon lemon zest
1 teaspoon dried black peppercorns, crushed
1 medium cauliflower cut into florets, or  ½ medium
cabbage, sliced
1 pound fresh mushrooms, sliced
2 pounds medium boiling onions
4 tablespoons raw butter
4 tablespoons olive oil
2 tablespoons parsley, finely chopped
   1. Marinate the chicken pieces in wine for 4–12 hours.
   2. Remove chicken from marinade and pat dry with paper towels. Reserve marinade. On a plate, mix flour, salt, and pepper. Melt butter and oil in large casserole dish. Cover chicken in flour mixture and brown on both sides in butter and coconut oil over medium heat, just a few at a time, reserving on a plate. Pour out browning fat and melt 3 tablespoons butter in the casserole.
   3. Add 3/4 cup of the flour mixture and cook, stirring constantly, for several minutes, until flour becomes slightly browned. Add wine marinade and chicken stock to casserole, stirring often. Bring to a boil and skim.
   4. Add thyme, peppercorns, lemon zest and chicken pieces to pot, cover and bake at 325°F for about 2 hours. Add the cauliflower or cabbage to the casserole about 40 minutes before serving.
   5. Meanwhile, sauté the sliced mushrooms in 2 tablespoons olive oil and butter. Peel the onions and saute them gently in butter and olive oil for about 20 minutes. Directly before serving, add mushrooms and onions to the casserole and stir in chopped parsley.

Beef Bourguignon

   Ingredients for this beef stew recipe
3 pounds of round steak, cut into 1 inch "cubes" and floured
3 tablespoons of olive oil
3 tablespoons of butter
1/2 pound bacon, diced and blanched
15 pearl onions
2 large carrots, chopped
3 stalks celery, chopped
2 cloves garlic, finely minced
1 small can tomato paste
One 10 ounce can beef bouillon
1 bottle of burgundy wine (save some for cooking, please)
3 tablespoons parsley, chopped
2 pounds peeled, cooked potatoes
1 pound whole white mushrooms
1 bay leaf
1 pinch of thyme or a whole branch
Salt and pepper to taste
   Instructions
In a skillet, brown the meat in combination with olive oil and butter
Set aside meat
In another skillet, cook two of the pearl onions that have been finely chopped with the carrots, celery and garlic
Remove from heat and add 1 tablespoon of the tomato paste and 3 tablespoons of flour, put back on heat and stir mixture until brown
Add 1/2 bottle of burgundy and the can of bouillon slowly while cooking and stirring
Strain the vegetables out of the sauce and discard
Bring to a boil and pour over meat
Now add parsley, bay leaf, pinch of thyme, salt and pepper
Bake covered in 350 degree F oven for 2 1/2-3 hours
While meat is baking, peel potatoes and cook
Fry blanched bacon and add remaining whole pearl onions and a little more wine and cook to thicken sauce
Add to casserole
Wipe mushrooms clean with paper towel and saute in butter until they quit giving off moisture
Add potatoes and mushrooms to meat and serve
Option for this beef stew recipe: Omit potatoes and serve over pasta of your choice.
Preparation time: 3 1/2 hours because of slow cooking process. Recipe serves 8.

Clam and Tomato Stew

   4 servings
¼ cup extra virgin olive oil
1 medium red onion, cut into 1/2-inch dice
1 ½ cups tomato sauce (recipe follows)
½ cup dry white wine
24 littleneck clams, scrubbed and chipped (instructions fol-
low)
   Tomato Sauce:
¼ cup extra virgin olive oil
1 medium onion, cut into 1/4-inch dice
4 cloves of garlic, minced
3 tablespoons chopped fresh thyme
2 28-ounce cans whole tomatoes
   Salt to taste
   Chipping clams:
It is no fun biting into a clam and chewing on sand. Chipping clams gets them to expel sand that is in their shell. Place the live clams in a large bowl and cover with water. Add 2 tablespoons of cornmeal and let stand for 1 hour. Every 15 minutes gently shake the bowl. The clams think they are being fed and end up purging any sand that was in their shell. Carefully lift the clams out of the water so the sand stays at the bottom of the bowl.
   1. To prepare the tomato sauce: In a 3-quart saucepan, heat the olive oil over medium heat. Add onion and garlic. Cook until softened and light brown, about 8 minutes.
   2. Add thyme and tomatoes with their juice and bring to a boil, stirring often.
   3. Lower the heat and simmer until thickened a bit, about 30 minutes. Season with salt, to taste. Keep warm until ready to add the rest of the dish.
   4. In a large heavy-bottomed pan, heat the olive oil over medium high heat until it is glistening.
   5. Add the onion and cook until softened, about 5 minutes.
   6. Add tomato sauce, white wine, clams and cover. Cook until clams are open, about 8 minutes.
   7. Divide clams and broth among 4 bowls and serve immediately.

Sweetbreads in Cream and Wine Sauce

   4 servings
1 pound sweetbreads (organ meats)
2 quarts water
2 tablespoons salt
2 tablespoons fresh lemon juice
2 tablespoons butter
2 tablespoons arrowroot
1 ¼ cup milk
½ teaspoon sea salt
Freshly ground pepper, to taste
¼ cup dry white wine
¼ cup chopped flat-leaf parsley
   1. Rinse the sweetbreads and place in a medium saucepan. Cover with about 2 quarts of water; add 2 tablespoons salt and 2 tablespoons lemon juice. Bring to a boil, and cook for 25 minutes. Drain liquid and set meat aside to cool. Once cool enough to handle, pull the outer membranes from the meat.
   2. In a medium saucepan over medium low melt the butter. Add arrowroot and whisk in until combined into a paste-like consistency. Add milk and stir constantly until mixture is thick and bubbly. Add salt and pepper and cook gently 2 minutes.
   3. Add sweetbreads and cook until reheated, about 5 to 10 minutes. Add wine, stir and serve. Garnish each serving with 1 tablespoon of parsley.

Americanas Viagens

Asparagus and Cauliflower Soup

   4 servings
1 tablespoon olive oil
1 tablespoon coconut oil
2 small onions, thinly sliced
1 garlic clove, pressed
4 cups asparagus, cut into 1” pieces
4 cups chicken stock
¼ cup organic unsweetened coconut milk
2 tablespoons butter
1 head cauliflower, steamed
   Salt and pepper to taste
1. In a medium saucepan, over medium heat, heat olive and coconut oil.
2. Add onion, garlic, and asparagus until soft.
3. Add chicken stock and bring to a boil. Lower heat and simmer for additional 15–20 minutes.
4. Add coconut milk and butter. Boil for 2 minutes and remove from heat.
5. In a food processor, puree the entire mix. Add half of the steamed cauliflower and puree again.
6. Return to pot, warming and stirring the mix. Return to processor again, adding a ¼ of the remaining steamed cauliflower and puree.
7. Return the puree to the pot, adding the remaining ¼ of the cauliflower as is. Over low heat, stir the soup until warm and serve.

Grapefruit Avocado and Arugula Salad

   4 servings
5 ounces baby arugula (CT), or 5 ounces spinach (PT)
2 grapefruits, peeled and sectioned (CT), or 1 grapefruit (PT)
1 avocado, sliced
   Dressing
2 tablespoons white wine vinegar
1 tablespoon grapefruit juice
1 tablespoon grated fresh ginger
1 teaspoon grated grapefruit zest
½ teaspoon sea salt
¼ cup extra virgin olive oil
Freshly ground black pepper
   1. Grate 1 teaspoon of zest from the grapefruit, reserving for the salad dressing. Peel the grapefruits by cutting off each end then working your knife around the perimeter. This method removes the membrane from all outside edges. Hold the peeled grapefruit in one hand over a bowl. Use a paring nife and in a sawing motion cut each segment from the membrane on both sides. Let the juice drip into the bowl and place segments in another bowl. When all segments have been removed from both grapefruit squeeze the remaining juice from the membranes and reserve 1 tablespoon of the juice for the dressing.
   2. To prepare the dressing, combine all ingredients except the oil in a bowl. Whisk to combine then slowly drizzle in the oil, whisking constantly until fully emulsified. Set aside.
   3. To prepare the salad, place the arugula (or spinach) in a large salad bowl. Toss with about half the dressing. Divide the greens among 4 salad plates; top with grapefruit segments and sliced avocado. Drizzle with the remaining dressing.

Black Bean, Sun-dried Tomato and White Fish Salad

   Salad
1 ½ pounds white fish (any type) skinned and deboned (CT),
or salmon (PT)
1 tablespoon coconut oil
Salt and pepper, to taste
½ cup cooked quinoa
½ cup canned black beans (PT), or reduce to 1/4 cup (CT)
3 medium tomatillos
1 orange pepper, chopped
2 cups watercress (CT), or spinach (PT)
   Vinaigrette
1 chipotle chili
1 tablespoon fresh lemon juice
1 tablespoon champagne vinegar
1 tablespoon sun-dried tomatoes
½ teaspoon ground cumin
¼ teaspoon ground coriander
1 tablespoon cilantro, chopped
¼ cup flax seed oil
  Salt and pepper
1. Preheat oven to 350°F Season the fish with salt and pepper, place in an oven safe pan with 1 tablespoon coconut oil, bake for 25-35 minutes.
2. Place one cup of quinoa in a pan with two cups water. Bring to boil and simmer for 15 minutes covered. When all the water is gone the quinoa is cooked. Use half a cup and save the rest for another quinoa recipe.
3. Mix together the black beans and quinoa, set aside. Blend all ingredients for vinaigrette in a food processor until well combined.
4. Mix together the white fish, tomatillos, orange pepper and watercress or spinach.
5. Then add the black beans and quinoa.
6. Pour vinaigrette over mixed vegetables and fish.

Mexican sauce for rellenos, huevos, rancheros or omelette

   Ingredients
1 Bell Pepper
1 Lg. Purple/yellow onion
4 Cloves garlic
1 Bunch small green onions
3 Fresh long green chilies (roasted and peeled)
1/2 lb. Fresh mushrooms
1/2 Bunch cilantro
3 Fresh tomatoes
2 c. Vegetable/chicken broth
1 tbsp. Cornstarch
   1. Saute chilies, bell pepper, onion, garlic, mushrooms, and pimento in 1 tablespoon of virgin olive oil, at very low heat.
   2. Add the rest of the ingredients and simmer for 15 minutes. You can thicken with cornstarch, potato flour, or agar.
   3. Spice to your taste. I use a dash of Vegit-Salt, oregano, cumin, and 2 ounces of white wine.

Meatloaf with Shredded Vegetables

    Ingredients
2 Cups packed finely shredded cabbage
1 Medium onion, finely chopped
1 1/2 Tablespoons of Virgin Olive oil
1/2 Cup packed shredded carrots
1/2 Cup packed shredded potatoes
3 Very large garlic cloves, minced
1 Pound of very lean beef (important- you can use any
game meat such as moose, venison, elk, buffalo, etc.)
2 Whole eggs
1 Cup of old fashion rolled oats
1/4 Teaspoon Oregano leaves, crumbled
1 Teaspoon dried Basil leaves, crumbled
1/2 Teaspoon of salt, if desired
1/4 Fresh ground pepper
1 Tablespoon of apple cider vinegar
1/4 Cup of water.

1. Saute the cabbage and onion in the oil in a large skillet over medium heat, stirring often, for about 5 minutes.
2. Add the carrots and garlic, and saute for 5 more minutes
3. In a large bowl combine all other ingredients and mix well
4. Add to the beef mixture the cooked vegetables and the shredded potatoes, and mix the ingredients well. Place in a shallow baking pan. Cover the pan tightly with aluminum foil.
5. Bake in a preheated 350 degree oven for 30 minutes. Uncover the meat loaf, and bake it 30 minutes longer. Let the meat rest for about 20 minutes before slicing it.

Meatless Meatballs

   Ingredients
2 c. Cracker crumbs (A-K-Man sesame crackers)
1 c. Walnuts (finely chopped, may use 1/2 walnut
and almonds)
1 c. Grated low-fat Jack cheese
4 Cloves garlic
2 Green onions
5 Fertile eggs
Spices as you like
   Sauce:
16 Vine-ripened tomatoes (5 lbs)
6 Cloves garlic
1 Lg. Yellow onion
1 tbsp. Virgin Olive oil
2 c. Vegetable broth
6-10 Leaves fresh basil
2-3 Sprigs fresh oregano
1 Bell Pepper
1 Spring fresh thyme
Mix all ingredients in a large bowl. Make meatball your favorite size. Bake in 400 degree oven for
10 - 15 minutes and add to your cooked sauce. Simmer 10 minutes.
SAUCE: Sauté onions, garlic, and bell pepper in virgin olive oil. Cut tomatoes finely. Do not peel! Add to sautéed onions and continue sautéing with added spices of your choice. Simmer in an uncovered pot until it thickens to your liking. You can use potato flour to thicken.

Manitoba Wild Rice

    Ingredients
8 Ounces Wild Rice
3 Cups water (3+stock) (can use chicken or vegetable stock)
l Medium onion diced
l Cup sliced mushrooms
l/2 Cup diced celery and leaks
l Teaspoon butter
 Sea salt and fresh ground pepper to taste
   l. Wash wild rice thoroughly.
   2. Soak overnight in stock.
   3. Cover and boil low heat until almost tender.
   4. Sauté onions, celery and mushrooms in butter.
   5. Combine all ingredients and add to wild rice. Finish cooking until rice is tender not mushy.

Light Cheese Sauce

    Ingredients
6 Tablespoons whole wheat pastry flour (browned in skillet).
3 Cups spring water
3 Cups non-fat milk (made from non-fat milk powder)
1 Cup mozzarella (low-fat type)
 Dash of salt and fresh ground pepper
   1. Brown flour and slowly add water or vegetable stock. Simmer until it thickens.
   2. Add milk, cheese, and spices.
   3. If it is too light for your taste you may thicken by adding corn starch (mix in water before adding).

Lentil Loaf

   Ingredients
4 Cups water
l Cup dry split lentils
2 Tablespoons Virgin Olive oil
l Sliced onion
l Sliced tomato
l Diced Apple
l Clove Garlic
l Teaspoon salt
l/4 Teaspoon Thyme
l/2 Cup milk
l Beaten egg
l l/2 Cups bread crumbs
l Tablespoon Parmesan cheese
   l. Heat to boiling the 4 cups water. Add the dry split lentils. Simmer 30 minutes until tender. Drain and mash.
   2. Grease a 4" x 9" loaf pan.
   3. Heat the oil in a heavy sauce pan. Add the onion, tomato, apple, and garlic; and sauté until tender.
   4. Add the salt, thyme, milk, egg, and l cup of the bread crumbs to the lentils and stir. Spoon mixture into loaf pan.
   5. Mix l/2 cup bread crumbs with the Parmesan cheese. Sprinkle over loaf. Bake l hour at 350 o F.
Serve hot with cheese sauce or cold with yogurt.

Boston Market Meatloaf

   Even if you dont normally enjoy meatloaf, this one youll be a cravin...
1 cup tomato sauce
1 1/2 tablespoons Kraft original barbecue sauce
1 tablespoon granulated sugar
1 1/2 pounds ground sirloin (10% fat)
6 tablespoons all-purpose flour
3/4 teaspoon salt
1/2 teaspoon onion powder
1/4 teaspoon ground black pepper dash garlic powder
   1. Preheat oven to 400 degrees.
   2. Combine the tomato sauce, barbecue sauce and sugar in a small saucepan over medium heat. Heat the mixture until it begins to bubble, stirring often, then remove it from the heat.
   3. In a large bowl, add all but 2 tablespoons of the tomato sauce to the meat. Use a large wooden spoon or your hands to work the sauce into the meat until it is very well combined.
   4. Combine the remaining ingredients with the ground sirloin flour, salt, onion powder and ground pepper. Use the wooden spoon or your hands to work the spices and flour into the meat.
   5. Load the meat into a loaf pan (preferably a meatloaf pan with two sections which allows the fat to drain, but if you dont have one of those a regular loaf pan will work). Wrap foil over the pan and place it into the oven for 30 minutes.
   6. After 30 minutes, take the meatloaf from the oven, remove the foil and, if you arent using a meatloaf pan, drain the fat.
   7. Using a knife, slice the meatloaf all the way through into 8 slices while it is still in the pan. This will help to cook the center of the meatloaf. Pour the remaining 2 tablespoons of sauce over the top of the meatloaf, in a stream down the center. Dont spread the sauce.
   8. Place the meatloaf back into the oven, uncovered, for 25-30 minutes or until it is done. Remove and allow it to cool for a few minutes before serving.

Lasagna

    Ingredients
3/4 Cup spinach or whole wheat or soy lasagna noodles
6 Cups Italian Tomato Sauce (recipe in index)
2 Cups low fat cottage cheese
3 Cups low fat mozzarella cheese
1-2 Bunches of fresh spinach (can use 4 cups frozen Spinach).
1/2 Cup grated Parmesan cheese
   1. Cook noodles in a very large pan of salted boiling water until almost tender. After draining the noodles, it can be helpful to spread them on towel or waxed paper.
   2. Spray a 9"x 13"x 2 1/2" baking dish with Pam.
   3. Spread a thin layer of noodles, lengthwise. Each layer of noodles should lie crosswise to the one below it.
   4. On the first layer spread 1/2 cottage cheese & 1/2 Parmesan cheese; then a coating of sauce. Layer noodles again, then the spinach and most of the mozzarella, and sauce, more noodles a layer of spinach, more cheeses and sauce. On the last layer you add the remaining sauce and cheese.
   5. Bake at 350 degrees for 30 to 45 minutes; then let stand 15 minutes before cutting-otherwise it will be too runny.

Italian Tomato Sauce for Pasta

    Ingredients
1 Onion, chopped
4 Cloves of garlic
4 Tablespoons of Virgin Olive oil.
2 Small carrots, grated
1/2 Cup of chopped green bell pepper
2 Bay leaves
1 Teaspoon of Oregano
1 Teaspoon of Thyme
2 Teaspoons of Basil
5 Tablespoons of chopped fresh parsley
4 Cups tomatoes, coarsely chopped
2 Six-ounce cans of tomato paste
1 Teaspoon salt (or 2 of Indo)
1/4 Teaspoon of fresh ground pepper
1 Teaspoon of raw unfiltered honey
   1. Sauté onions and garlic until onion is soft. Crush garlic with fork.
   2. Add carrot, green pepper, bay leaf, and herbs. Stir well, then add the tomatoes, tomato paste, and seasonings.
   3. Simmer 20 minutes . Remove the bay leaves.
   Makes about six cups.

Herbed Wild Rice With Brown Rice

    Ingredients
3 cups Defatted Chicken Stock
1/2 cup Wild Rice
1/2 cup Long-Grain Brown Rice
2 tbsp Minced Green Onions
2 Cloves Garlic, minced or crushed
1 tsp Soy Sauce
1 tsp ea. Thyme, Marjoram, and Basil
3 Bay Leaves
 Dash: Cayenne Pepper
   1. In a medium saucepan, bring 1/4 cup of the stock to a boil. Add the rice, green onions, garlic, and soy sauce and stir-fry for 2-3 minutes until the vegetables are soft.
   2. Add the remaining stock and seasonings, bring to a boil, reduce heat to low, cover, and cook for 1 hour until the rice is tender.
   3. Discard the bay leaves and continue to cook uncovered until any remaining liquid has evaporated. Fluff lightly with a fork and serve.
 Makes 4 to 6 servings.

Green Beans and Mushrooms

   Ingredients
1 Lb. cut green beans (can be frozen)
1 Yellow onion (diced)
1 Lb. fresh mushrooms (sliced)
1 Tablespoon Virgin Olive oil
1 Tablespoon real butter
1 Cup spring water
   1. Sauté onions and mushrooms until onions are translucent.
   2. Place green beans in covered pan with water and cook until almost done.
   3. Add onions and mushrooms and add a dash of salt and any of your favorite herbs.
   4. Simmer together for 5 minutes. Save left over liquid for stock.

Green and Grain Meatballs

   MEATBALLS:
1 1/2 Pounds lean ground beef
1 cup Wheat germ
2/3 cups Minced fresh parsley (1/4 dried parsley)
2/3 cups Minced little green onions
6 Tablespoons grated Parmesan cheese
4 Tablespoon of milk
2 Eggs
1/2 Teaspoon freshly ground pepper
   SAUCE:
2 Cup chopped zucchini squash
1 Cup chopped mushrooms
2 Medium onions, chopped
4 Teaspoon cooking oil
2 8 oz. cans tomato sauce
2 Teaspoons chili powder
2 Teaspoons ground cumin
A few dashes of hot salsa or Tabasco sauce.
   1. Prepare the meatballs by thoroughly mixing all the ingredients together in a medium bowl. shape into 48 balls.
   2. Place the meatballs in a shallow baking pan (spay the pan with Pam).
   3. Bake the meatballs in a preheated 400 degree oven for 8 to 10 minutes.
   4. Meanwhile prepare the sauce in a skillet by sautéing the zucchini, mushroom, and onions in the oil for 3 to 5 minutes. Stir in the tomato sauce, chili powder, cumin, hot sauce, and heat the sauce thoroughly.
   5. To serve, pour the sauce over the meatballs and combine the two well.

Benihana Ginger Salad Dressing

   As far as salad dressings go, this is one of the most requested, and tasty. At the Benihana chain of hibachi grill restaurants, you are served a side salad before your meal that is doused with this tangy, slightly sweet, fresh ginger dressing.
   Ingredients
1/2 cup minced onion
1/2 cup peanut oil
1/3 cup rice vinegar
2 tablespoons water
2 tablespoons minced fresh ginger
2 tablespoons minced celery
2 tablespoons ketchup
4 teaspoons soy sauce
2 teaspoons sugar
2 teaspoons lemon juice
1/2 teaspoon minced garlic
1/2 teaspoon salt
1/4 teaspoon black pepper
   1. Combine all ingredients in a blender. Blend on high speed for about 30 seconds or until all of the ginger is well-pureed. Makes 1 3/4 cups.

Green Beans

    Ingredients
1 Lb. green beans (cut bit size)
1 Cup spring water
1 Small onion (chopped)
3 Tomatoes
1 Bay leaf
1/4 Bunch parsley (3-4 tablespoons dry parsley)
1 Clove garlic
1 Teaspoon virgin olive oil
Dash salt
1 Cup water or stock
   1. Sauté onion and garlic in olive oil.
   2. Add all ingredients together and cook in a covered stainless steel or Pyrex dish at low heat until beans are BARELY tender.
 Serves 4-6 people.

Baked French Onion Soup

   Dont even try to find this one on the menu at Applebees, because it isnt there; though it's the most popular soup served each day at this huge restaurant chain. This is the first of several bigtime soup clones well unveil here in the next few weeks to help get you through the cold winter months. And theyre all a cinch to make. Just be sure you have some oven-safe soup bowls for this one, since well have to broil it a bit before serving. Under the gooey melted provolone of the original version you get from Applebees is a unique round crouton thats made from bread similar to a hamburger bun. So thats exactly what well use in our clone. 
   Ingredients
3 tablespoons vegetable oil
6 medium white onions, sliced
8 cups beef broth (Swanson is best)
1 cup water
2 1/2 teaspoons salt
1/2 teaspoon garlic powder
1/4 teaspoon ground black pepper
5 plain hamburger buns
10 slices provolone cheese
10 teaspoons shredded parmesan cheese
   1. Add 3 tablespoons oil to a large soup pot or saucepan over medium/high heat. Add the sliced onions and sauté for 20 minutes until the onions begin to soften and start to become translucent. You dont want them to brown.
   2. Add the beef broth, water, salt, garlic powder and black pepper to the pan and bring mixture to a boil. When soup begins to boil, reduce heat and simmer for 45 minutes.
   3. To make the croutons cut off the top half of each top of the hamburger bun so that the bread is the same thickness as the bottom half of each bun. Throw the tops away. Now you should have 10 round pieces of bread 5 bottom buns, and 5 top buns with the tops cut off. Preheat oven to 325 degrees. Place the bread in the the oven directly on the rack and bake for 15 to 20 minutes or until each piece is golden brown and crispy. Set these croutons aside until you need them.
   4. When the soup is done, spoon about 1 cup into an oven-safe bowl. Float a crouton on top of the soup, then place a slice of provolone cheese on top of the crouton. Sprinkle 1/2 teaspoon of shredded parmesan cheese over the provolone.
   5. Place the bowl into your oven set to high broil. Broil the soup for 5 to 6 minutes or until the cheese is melted and starting to brown (you may need to broil longer if you are making more than one bowl at a time). Sprinkle an additional 1/2 teaspoon of shredded parmesan cheese over the top of the soup and serve. Repeat process to prepare remaining servings. Makes 10 servings.

Glazed Carrots

   Ingredients
5 Cups (8 medium) carrots (sliced thin)
1/4 Cup frozen apple juice concentrate
1 Tablespoon grated orange rind
1 Tablespoon corn starch
1 Teaspoon ground ginger
 1. Place carrots in steamer over 1 l/2 cups of boiling water in a saucepan. Cook in medium heat until tender.
 2. Reserve cooking water from carrots.
 3. Combine apple juice, orange rind, cornstarch and ginger in another saucepan; mix until smooth; stir in carrot water. Cook stirring constantly, until mixture is thick.
 4. Add carrots stirring well to coat with sauce.
Makes 6 servings.  Calories: 65/serving.

Garden Vegetables With Brown Rice

   Ingredients
2 Medium potatoes (sliced)
1 Medium carrot (sliced)
1/2 lb. Fresh string beans
1/2 Medium onion
1 Medium zucchini squash
1 Lg. Stalk of celery
2 Medium tomatoes
1/4 Bell Pepper
1/2 c. Brown rice
3 Cloves garlic
 1. Dice all vegetables and place in a covered saucepan with 5 cups spring water or stock.
 2. Bring to a boil and reduce heat to low. Add rice (whole brown rice) and spices of your choice. I use a dash of light salt, cilantro (coriander), thyme, sweet basil, marjoram, and 1/4 cup of salsa. You may substitute other grains such as barley, millet, etc. Simmer until the rice is done.
   This soup is wonderful for weight reduction. It is high in vitamins, minerals, and is low in calories and economical to make.

Cereal,weight and health

   Studies show that cereal consumption is correlated with health benefits for men, women, kids and people of various ethnicities. Children and adolescents who eat a ready-to-eat breakfast have a lower Body Mass Index (BMI) and waist circumference than those who don’t eat cereal at breakfast or who skip breakfast. People who eat cereal may benefit from positive health benefits related to satiety, body weight and the risk for chronic disease. People who eat cereal have lower levels of total blood cholesterol and bad low-density lipoprotein cholesterol (LDL) than people who eat cereal less often or not at all. Cereal eaten with low-fat fortified milk at breakfast promotes increased intake of calcium, which is associated with healthier body weights. Eating cereal regularly may protect against cardiovascular disease risk. Adolescents who eat a healthy breakfast also tend to exercise daily. There’s an association between people who eat cereal for breakfast and people who get higher levels of physical activity. Girls who eat cereal are less likely to become overweight as young adults than noncereal eaters. Breakfast is the most important meal of the day. Frequent cereal eaters tend to have healthier body weights.

Fruited Millet Cereal

   Ingredients
1 cup Millet
3 cups Water
1/2 cup Raisins
1 Apple diced
2 tbsp Grated Orange Peel
3 tbsp Frozen - Pineapple Juice Concentrate
1 tsp Vanilla Extract
2 tsp Cinnamon
1/2 tsp Nut Meg
 1. Cook millet and water in double boiler. Add raisins, apple, and orange peel. Set over boiling water and cook, covered, over medium heat for about 40 minutes or until all water has been absorbed.
 2. Remove from heat and add juice concentrate vanilla, cinnamon, and nutmeg.

Fried Rice

   Ingredients
1 tsp. Grated fresh ginger or
1/2 tsp. Ground ginger
1/2 tsp. Dry mustard
1 c. Carrots, chopped in small strips
1 c. Onions, coarsely chopped
1 c. Broccoli, chopped in small strips
1 tbsp. Soy sauce
2 c. Cooked long-grain brown rice
1/2 c.Chopped cooked chicken (optional)
1/3 c.Raisins (optional)
1/3 c.Sliced canned water chestnuts (optional)
1. Mix the ginger and mustard with 1/2 c. water, and heat the mixture to boiling in a large skillet.
2. Add the vegetables, and stir-fry over moderate heat until tender, about 10-15 minutes.
3. Add the soy sauce and rice, mix well, and heat thoroughly, stirring as needed.
4. Stir in the chicken, raisins, and water chestnuts, if used, while the rice is heating.
 Makes 4 servings.

Enchiladas de Pollo

Enchiladas de Pollo (chicken)

   SAUCE:
2 Medium onions
3 Cloves of garlic, minced
2 Tablespoons virgin-olive oil
3 28 ounce cans of tomato sauce
2 Quarts. of chicken broth (use the de-fatted* broth from chickens)
2 Teaspoons oregano leaves
1/2 Teaspoon ground cumin
1/4 Cup chili powder
1/4 Cup cornstarch (may slowly be increased to obtain a fairly thick consistency)
1 Teaspoon salt
1 Teaspoon fresh ground pepper
2 Tablespoons of fresh lime or lemon juice
   * To de-fat the chicken broth place it in the freezer until the fat coagulates on top of the broth, then you throw away the fat.
   1. Sauté onions, garlic in oil until soft
   2. Add all ingredients, except cornstarch, and simmer for 25 minutes. Add cornstarch (mix well in ater before adding to sauce) to the sauce and simmer until a thick consistency.
   FILLING:
1 Whole chicken
1 Large onion, diced
3 Large stalks of celery with leaves, diced
2 Carrots diced
1 Large can of diced green chilies
   1. Cut up chicken into separate pieces (legs, thighs, wings)
   2. Simmer all ingredients in 64 ounces of water, until chicken is tender, allow to cool off and remove bones and skin. Shred or dice chicken and set aside for filling.

   OTHER NEEDED INGREDIENTS:
2 Dozen fresh corn tortillas (may use frozen if you allow them to thaw out in refrigerator)
1 Pound of grated low-fat mozzarella cheese
   ASSEMBLING THE ENCHILADAS
1. To assembled dip each tortilla in the heated sauce, barely enough to make them pliable.(if you dip them too long they will fall apart).
2. Lay pliable tortilla on a cookie sheet (be careful, as the tortilla will be very hot) and filled with 2 tablespoons of chicken filling.
3. Roll up and place on square cookie sheet, so that each one is rolled up against each other.
4. When all are done ladle sauce on top and sprinkle cheese on top.
5. Bake in a preheated 350 degree oven for 15-20 minutes, or until the cheese has melted and beginning to bubble.
   FILLINGS CAN BE MADE WITH LEAN ROAST BEEF, FISH, SHRIMP, GAME MEATS, OR FOWL.

Egg Salad Sandwich

   Ingredients
2 Eggs (hard boiled, mashed)
2 oz. Yogurt (skimmed milk)
1/2 tsp. Chile or Mustard
1/2 Small Whole Wheat Pita Bread (unleavened)
1 Small Green Onion (chopped)
1 Lg. Mushroom (sliced)
1 oz. Alfalfa Sprouts
1 Lg. Tomato (sliced)
   This is an example of utilizing natural foods (yogurt) in place of the traditional mayonnaise and coming out with a delicious sandwich that is very low in fat content and remains a high quality protein.
1. Cook eggs until hard-boiled, remove egg yolk and give to your pet. Dice all ingredients (finely) and mix with the yogurt. Add natural spice of your choice. Refrigerate for at least 2 hours for aging. Instead of pita bread you may use any natural grain bread made without fat or sugar - e.g. EZEKIEL 4:09, BIBLICAL BREAD, or PRITIKIN BREAD, or OTHER LOW-FAT HIGH FIBER BREAD (“ORO-WHEAT” BAKERY MAKES SEVERAL).
   Makes two servings.

Eggplant Tomato Casserole

   Ingredients
2 c. Diced Eggplant
2 Eggs
1 tbsp. Butter
3 tbsp. Chopped Onions
1/2 c. Dry Bread Crumbs
2 Lg. Tomato’s
2 oz. Cheddar Cheese (low-fat)
1/4 c. Parmesan Cheese
1. Peel and slice eggplant. Place slices in a covered pan with 1/4 cup water or vegetable stock, cook until tender.
2. Mash drained eggplant and mix with beaten eggs, bread crumbs and onions.
3. Butter a shallow baking dish. Cover the bottom with half the tomatoes (sliced). Spoon in all of the eggplant mixture and spread evenly. Arrange the remaining tomatoes on top and sprinkle with cheeses.
4. Bake at 375 degrees for 45 minutes. Serve immediately.
   Makes 6 servings.

Chinese Style Broccoli and Mushrooms

   Ingredients
2-3 tbsp Defatted Stock or White Wine
1 tbsp Tamari (low sodium soy sauce)
1 Clove Garlic
2 Slices Fresh Ginger
2 tbsp. Sherry or water
7 oz. Fresh Broccoli
8 oz. Fresh Mushrooms
1/4 Onion (diced into large pieces)
   Gravy:
1 tsp. Corn Starch or Arrowroot
1 tsp. Tamari (low sodium soy sauce)
1/2 c. Water of vegetable or Chicken Stock

1. Separate broccoli flowers and stalks. Cut into bite size pieces. Strip outer fiber from large stalks; cut stalk diagonally into pieces 1/3 inch thick.
2. Heat first 5 ingredients in a Wok or heavy cast iron pan.
3. Add onions and broccoli stalks and sauté for 3 minutes.
4. Add mushrooms and broccoli flowerets and sauté 2 minutes.
5. Add gravy and stir until thickened.
Serve immediately. Be sure you use a low sodium Tamari sauce. This makes 5 servings.