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.