Easy Recipes for External Prosperity

Stats:

• Preparation time:  5 minutes active, 30 minutes total.
• 220 calories, with 26g protein (47%).  This dish contains 15% of the daily recommended calcium (for a 2,000 calorie/day diet), and 228% of the recommended iron.  (It does not, unfortunately, contain any vitamin E, unless you use almond butter that was made using a cold press.  Ordinarily, almonds lose their vitamin E content when they’re processed into almond butter.)

Ingredients:

• 1 can Crown Prince wild caught boiled baby clams, packed in water
• 1 tbsp almond butter

Preparation:

• Strain the baby claims, then spread thinly in a non-stick pan.
• Cook over very low heat for roughly 30 minutes.  Stir only once they’ve dried enough that they do not stick to the bottom of the pan.
• Heat 1 tbsp almond butter, just enough so that it’s slightly melty.
• Once the baby clams are thoroughly dried out (they should be crispy), add them to the almond butter.  Mix thoroughly.
• Serve!  (This is a surprisingly delicious snack.)

Stats:

• Prep Time:  30 minutes
• Though these are sugar-free, they taste as sweet as their sugared counterparts.  And almond flour is significantly healthier than regular flour, providing a great source of vitamin E and magnesium.

Ingredients:

• 3 cups almond flour
• 6 tbsp butter or Earth Balance
• 1 tbsp cinnamon
• 1 tbsp vanilla

• 4 apples (I recommend Red Delicious, but any sweet kind will do)
• 1 16 oz container of sugar-free apple juice concentrate
• 1 tbsp cornstarch
• 2 tsp cinnamon

Preparation:

• Preheat oven to 350 degrees.
• Mix almond flour and cinnamon.
• Melt butter (or Earth Balance), add vanilla, and mix well with the almond flour and cinnamon.
• Press into cupcake cups to form the crusts (save some for cutouts to put on top of the tarts).
• Bake for 20-25 minutes.
• Remove tart crusts from oven and then reduce oven heat to 250 degrees.
• Peel and then finely dice apples.
• Heat the apple juice concentrate, and whisk in cornstarch and cinnamon.
• Once the mixture thickens, pour over apples.
• Place apple filling in the tart crusts.
• Cut out small shapes in remaining almond-flour crust mixture, and place one shape on each tart.
• Bake tarts at 250 degrees for 15-20 minutes.
• Enjoy!

Variant:

• Chop up two apples into bite-sized pieces (no need to peel them).
• Make the sauce (using cinnamon, apple-juice concentrate, and corn starch), as directed above.
• Serve the apple pieces with the saucce in a container on the side.  Use toothpicks to dip the apple pieces in the sauce.  This makes a great snack for children!

Stats:

• Preparation time:  20 minutes active, longer to cook (up to around 8 hours if you slow-cook the meat)
• This dish, at 380 calories, is 55% protein (51g) and 8% fat (3g).  Most remarkably, it contains 116% of the daily required iron for a 2,000 calorie diet.

Ingredients:

• 6 oz top sirloin bison meat
• 1/2 can black beans
• 1 tsp ground cumin

To slow-cook the meat:

• 1 cup vegetable broth
• 1 tsp ground cumin

Preparation:

• Cook the bison meat.  I suggest slow-cooking it:  simply place it, 1 tsp cumin, and 1 cup vegetable broth in a crockpot and let it cook on low for about 8 hours.  This meat becomes very tender when cooked this way.
• Cut the bison meat into small pieces, mix with the black beans and teaspoon of ground cumin, and heat on a stovetop for about 10 minutes to let the flavours blend.  Serve.

Stats:

• Preparation time:  about 65 minutes
• The mushroom-involving variant of the recipe is 21% protein, and has 13g fiber.

Ingredients:

• 1 cup brown rice (or quinoa!)
• 1 cup lentils
• 2 cups broccoli
• 3 cups vegetable stock / vegetable broth
• 1/2 tsp dried oregano
• 1 tsp dried thyme
• 2 tsp onion powder
• 2 tsp garlic powder

Optional:

• 8 oz crimini mushrooms
• 5 leaves kale

Preparation:

• rinse the brown rice
• cut the broccoli into tiny tiny pieces (if you have a food processor, use it)
• Optional:  dice the crimini mushrooms into small pieces
• mix all the ingredients (minus the kale, if you have it), including the spices, together in a large glass baking dish (the one I use is 9”x13”)
• Optional:  wash the kale leaves, chop them into bite-sized pieces, then sprinkle them on top of the dish.  Make sure they have some vegetable broth over them.  (I use kale iff I don’t use crimini mushrooms.)
• Cover your dish (if you don’t have a cover for your baking dish, cover it with aluminium foil)
• Bake at 350° Fahrenheit, for about 50 minutes.

NutritionData Page:

• http://nutritiondata.self.com/facts/recipe/1918914/2

This recipe was slightly ammended from the one found here.

Stats:

• Preparation:  15 minutes
• Cool features:  this dish is 28.5% protein.  13.6g protein in 154 calories, 23% of your daily calcium needs, 20% of your iron needs, over 100% of the magnesium you need… the list goes on.
• Nutrition profile for this recipe:  http://nutritiondata.self.com/facts/recipe/2365003/2

Ingredients:

• 10oz crimini mushrooms, sliced.
• 3 cups broccoli florets, cut into small pieces.
• 2-3 tsp cinnamon.

Preparation:

• Once you’ve sliced the crimini mushrooms and cut the broccoli florets into small pieces, place them in a frying pan and water (though not enough to completely cover them in the pan).
• Cook over medium heat until much of the water has boiled away or been absorbed.
• Add a bit more water and then reduce the heat.
• Sprinkle in 2-3 tsp cinnamon, then stir to distribute it.
• Once all the water has been absorbed or has boiled away, it’s done.  Enjoy!

NutritionData Page:

• http://nutritiondata.self.com/facts/recipe/2365003/2

Stats:

• Preparation time:  5 minutes active, 30 minutes total.
• 165 calories, with 23g protein (58%).  Notably, this has 40% of the calcium recommended for a 2,000 calorie/day diet, and 229% of the iron.  It also has 20% of the recommended vitamin E.

Ingredients:

• 1 can Crown Prince wild caught boiled baby clams, packed in water
• 1 cup almond milk, unsweetened

Preparation:

• Strain the baby claims, then spread thinly in a non-stick pan.
• Cook over very low heat for roughly 30 minutes.  Stir only once they’ve dried enough that they do not stick to the bottom of the pan.
• Once the baby clams are thoroughly dried out (they should be crispy), add them to a cup of almond milk as if they were cereal.  Serve!

Stats:

• Preparation time:  5 minutes active, 15-20 minutes total.
• The whole recipe is only 252 calories, and nonetheless packs in 26g protein (46%) and only 3g fat.  Most notably, it is an exceptional source of iron, providing 232% of the recommended daily intake.  So you could have just half of this as a (quite filling, given the volume) snack, and still have taken care of all your iron needs for the day.  And the carrots, celery, and especially the crimini mushrooms provide extra vitamins and nutrients as well.

Ingredients:

• 4-6 cups water
• 1.5 tsp vegetable bouillon (I use “Better Than Bouillon Vegetable Stock”)
• 3 oz crimini mushrooms
• 3 medium carrots
• 4 celery stalks
• 1 can boiled, baby clams (I recommend Crown Prince Wild Caught boiled baby clams, packed in water)

Preparation:

• Mix 4-6 cups of water with vegetable bouillon (or whatever you’re using to make the broth) and put over low heat.
• Cut the celery, carrots, and crimini mushrooms into small pieces, and put them in the broth.
• Drain 1 can of boiled baby clams, then put the clams into the vegetable soup.
• Cover and let cook for 10-15 minutes.
• Serve!

Stats:

• Prep time:  2 minutes active, 15-20 minutes to bake
• 125 calories each, with 17g protein (54%).  To increase protein content and decrease fat content, use two egg-whites instead of one whole egg: one serving will then have 82 calories and 18g protein (88%).  But keep in mind that egg-yolks are wonderfully nutritious: they’re excellent sources of vitamins A, B-2, B-6, and B-12, as well as selenium and phosphorus.

Ingredients:

• Turkey breast lunch meat – 1-2 slices
• 1 egg

Preparation:

• Preheat oven to 350 degrees f.
• Either use cupcake wrappers, or prep the muffin pan with nonstick spray or butter.
• Layer muffin cups with turkey sandwich meat.
• Break one egg into each muffin cup.
• Sprinkle some torn-up turkey sandwich meat on top.
• Bake for 15-20 minutes.

Stats:

• Preparation time:  about 3 minutes

Ingredients:

• 6-7 leaves kale (you may want to start with fewer, like 4, to get used to the taste; dinosaur kale, in addition to having a cool name, is a nice choice because it’s pretty mild.  It’s what’s pictured in the header of this website) or similar green, like swiss chard
• 1 banana
• 7.25 oz pineapple (canned pineapple works)
• cinnamon
• vanilla extract to taste (I can add 3 tsp without noticing anything)
• a cup or two of water
• optional:  a beet!  Yum!  (Peel it first.  And feel free to add the leaves, too!)

Preparation:

• Wash the kale leaves (and peel and wash the beet if you’re adding that too)
• Blend all the ingredients.

Stats:

• Preparation time:  about 3 minutes
• This makes about 2 servings.  Total calories for the whole recipe:  275, with 16g protein (28%).  Most notably, this recipe provides 39% of the daily Calcium requirement.  And though quite sweet, this treat is only 2% fat.

Ingredients:

• 1 cup Mango Pulp (I use Goya)
• 1 cup Greek yogurt, nonfat, plain (you can substitute regular yogurt if you’d like, but it’ll have lower Calcium and lower protein content)
• 3 tbsp Almond Milk (I use Almondbreeze unsweetened vanilla – you can use regular milk)
• 1 cup unflavoured carbonated water
• 1 tbsp honey (or sugar if you’d like, or a tsp vanilla)
• 1 tsp cardamom
• A sprinkling of garam masala

Preparation:

• Put all the ingredients except the garam masala in a blender.
• Blend.
• Pour in cups, and top with a sprinkling of garam masala (or more cardamom, but I like the cinnamon and clove in the garam masala).
• Serve!

Mango Lassi Pops!

• For a fun treat, pour the mixture into popsicle molds and freeze (at least 6 hours).  Yum!

Stats:

• Preparation time:  about 30 minutes
• Cool features:  this dish is 31% protein, and has 17 grams of fiber.

Ingredients:

• 1 head cauliflower,
• 3 tsp vegetable bouillon (e.g., Better Than Bouillon Vegetable Base)
• 8 oz crimini mushrooms

Preparation:

• Remove the leaves and stalk from your cauliflower and wash it
• Boil the cauliflower in a large pot until it’s soft (i.e., it’s easy to put a fork through it)
• While the cauliflower is boiling, wash and dice the crimini mushrooms (they don’t have to be perfect; they just have to end up in smaller pieces).
• Sautee the crimini mushrooms (I simply sautee them with a little water)
• Blend or mash the cauliflower
• Add the vegetable bouillon to the cauliflower and blend again.
• Add the crimini mushrooms to the cauliflower (but don’t blend!) and serve.

NutritionData Page:

• http://nutritiondata.self.com/facts/recipe/2092483/2

BONUS GOODNESS:  Blend 1.5 cups of kale with the cauliflower.  It’s delicious and super-healthy!

Stats:

• Preparation time:  2 minutes active, 4 hours to refrigerate.
• 88% protein (24g in 160 calories).

Ingredients:

• 1 box sugar-free Jell-O mix (I use raspberry)
• 1/4 cup Bob’s Red Mill Whey Protein Concentrate (or whatever non-flavoured protein powder you prefer)
• 2 cups boiling water
• 2 cups cold water
• Optional:  diced raspberries

Preparation:

• Add sugar-free Jell-O mix to 2 cups boiling water, and stir for 2 minutes (or until the Jell-O mix is completely dissolved).
• Add the protein powder to 2 cups cold water, and mix until dissolved.
• Add the cold water mixture to the hot water mixture.  Stir well.  (Optional:  stir in diced raspberries.)
• Refrigerate for 4 hours, or until firm.  (For fun, put the mixture into silicone molds with nifty shapes.)

Stats:

• Preparation time:  5-10 minutes.
• 70% protein (18g per pancake).
• Makes 4 pancakes, at 106 calories each.  A nice alternative to a protein smoothie!

Ingredients:

• 1 cup Bob’s Red Mill Whey Protein Concentrate
• 1 tsp baking soda
• At least 1 tsp cinnamon (I add as much as I dare)
• 1 egg (or 2 egg whites)
• 1.5 tsp vanilla
• 1/2 cup water

Preparation:

• Thoroughly mix all the dry ingredients together.
• Add the liquid ingredients, and mix until smooth.
• Preheat a non-stick pan, then add roughly 1/4th of the mixture and cook as you would any other pancake.
• Serve, using crushed fruit or pure maple syrup as a topping.

Note:

• These pancakes are thin and dense.  If you discover a way to make them fluffier, please let me know!

Stats:

• Preparation time:  45-55 minutes.
• 20% protein

Ingredients:

• 2 cups spaghetti squash (but to get it, you’ll need to buy a whole spaghetti squash)
• 1 tbsp almond butter
• 3-4 tbsp low-sodium soy sauce

Preparation:

• Cut the spaghetti squash in half, and scoop out the seeds and pulp.  (Note:  you can bake the seeds if you’d like, just like pumpkin seeds.)
• Place the spaghetti squash cut-side-down on a glass pan, and bake for 30-40 minutes at 375°F.  (Important:  don’t cook it too long!)
• Remove from the oven, and separate the strands of spaghetti squash with a fork.  Measure out two cups, and save the rest for later.  (It doesn’t recover from freezing particularly well, but it’ll last a couple days in the refrigerator.)
• Sautee the spaghetti squash with the soy sauce and almond butter.  Mix it all together well, then serve.

NutritionData Page:

• http://nutritiondata.self.com/facts/recipe/2619129/2

Stats:

• Active preparation time:  5 minutes.
• 85% protein (half the recipe is 78g protein and 376 calories)

Ingredients:

• 20 oz 99% lean ground turkey breast
• 2 egg whites
• 1 oz dried portobello mushrooms (crimini/portobello mushrooms are the most nutritious mushrooms)
• Spices (I’m addicted to Dean Jacob’s “Sicilian Blend” bread dipping seasoning)

Preparation:

• Preheat your oven to 375 degrees farenheit.
• Grind up the dried mushrooms in a food processer.
• Mix the spices with the dried mushrooms, then mix them with the ground turkey
• Add the egg whites with the ground turkey, and mix well.
• Roll the mixture into balls, and place on an oiled cookie sheet (or a nonstick-parchment-paper-covered cookie sheet).  Or:  flatten the mixture and then use cookie-cutters to cut it into fun shapes.
• Bake for 30 minutes, or until the meatballs are brown on the edges (cooking time will vary depending on how big the meatballs are).

Suggestion:  serve with spaghetti squash and organic tomato sauce.  Yum!

Turkey Cupcake Variant (pictured):

• Double the mushroom-content in the recipe above, and bake mixture in cupcake wrappers in a muffin tin.
• Top with mashed cauliflower (minus the mushrooms).  You may have to bake the mashed cauliflower to make it dry enough to serve as frosting for your cupcakes.

Stats:

• Prep Time:  5-10 minutes
• This is a great substitute for ramen noodles.  The basic recipe below contains 138 calories, is 25% protein (9 g), and is an excellent source of manganese (which helps with the metabolism of protein) and vitamin C.

Ingredients:

• 2 large zucchini
• 4 cups vegetable broth (I use “Organics” Organic Vegetable Broth)
• 1.5 tsp vegetable bouillon (I use “Better Than Bouillon Vegetable Stock”)
• Optional:  diced carrots, celery, and diced, cooked turkey or chicken.

Preparation:

• Mix boullion and vegetable broth.
• Use a spiralizer to make the zucchini noodles.
• Add the zucchini noodles to the broth and heat for about 5 minutes.  Serve and enjoy!

Notes:

• You will need a spiralizer for this recipe.  Here is the spiralizer I use.  It’s inexpensive and works wonderfully. You can use it to make thin ramen-like noodles, or wide flat noodles.
• The broth is high in sodium, because of the vegetable bouillon.  If you have suggestions for better ways to easily make tasty vegetable broth, please share!

Ingredients:

• Ribs
• Brown Sugar
• Olive Oil
• Garlic Powder
• Onion Powder
• Seasoned Salt
• Chile Spice

Preparation:

• Mix together everything but the ribs.
• Apply the mixture to the ribs.  Leave for about 90 minutes at room temperature.
• Wrap ribs in tin foil and put some sparkling apple cider on the bottom of the pan.
• Put into a preheated oven (350 degrees Farenheit) and cook for an hour.
• Take out and put on grill for another half an hour rotating each side every 10 min. You want to open the tin foil and coat each side with bbq sauce.
• Take off grill, apply bbq sauce, and enjoy.

Source:  Michael Stone

Stats:

• Preparation time:  about 3 minutes

Ingredients:

• Tostadas
• Refried Beans
• Cheese (queso fresco)
• Lettuce

Preparation:

• Wash and cut the lettuce into pieces
• Grab a tostada and with a knife or spoon, spread refried beans on one side of the tostada.
• Crush the cheese (queso fresco) between your fingers and sprinkle it over the beans on the tostada.
• Then, sprinkle some lettuce on top of the beans and cheese.
• Optional: You can add either sliced tomatoes, avocado or salsa on top of all the ingredients to add more flavor!

Recipe from:  Elizabeth Soriano

Stats:

• Preparation time:  about 30 minutes

Ingredients:

• 2  lb.small whole carrots with tops
• 2  Tbsp butter
• 1/3  cup wild grape port jelly

Preparation:

• Preparation:
• Trim and peel or scrub carrots, leaving about 1 1/2-inch of carrot tops, if present. Halve any thick carrots lengthwise. Place in a 4-quart Dutch oven along with the rosemary sprigs.
• Add lightly salted water to cover. Bring to boiling; reduce heat. Simmer, covered, for 8 to 10 minutes or until crisp-tender.
• Add butter to Dutch oven; heat just until butter is melted. Return carrots to Dutch oven and toss to coat.
• Arrange carrots on serving platter. Top with some of the jelly. Pass remaining jelly.

Source:  Hannah Stetson, who found this in Better Homes and Gardens Network Site, Heart Healthy Living Magazine – http://my.hearthealthyonline.com/recipe/vegetables/carrots-with-grape-and-port-glaze/

Stats:

• Preparation time:  about 30 minutes

Ingredients:

• 3 zucchini or Mexican squash
• 1/4 of a large tomato or 1/2 of a small one
• 1/5 of an onion
• a can of whole kernel corn
• 5 to 6 thick slices of Monterrey jack cheese (optional but recommended)
• salt and pepper to taste

Preparation:

• Cut zucchini into fourths so that you have nice long strips.
• Then cut those strips into pieces that are about 3/4 of an inch to an inch long.  Set aside.
• Dice the tomato and onion, and slice cheese.
• Lightly oil a medium size pan and set on medium heat.
• Once the oil is hot add the zucchini.
• Add salt and pepper, after 5 minutes add tomato and onion.
• Cook until tender (about 2 more minutes).
• Next, drain the can of corn and add it to the pan.
• Let the corn heat up.  Once the corn is at a warm temperature place cheese slices over the top of the zucchini/ corn mixture.
• Reduce heat and cover with lid until cheese melts (roughly a minute and a half).
• Once the cheese has melted, turn off stove, and enjoy!

Source:  Angela Gutierrez

Stats:

• Preparation time:  about 30 minutes
• Makes 2 servings
• 24g of protein and only 468 calories

Ingredients:

• 5 large eggs
• 2 ½ tablespoons extra-virgin olive oil
• ½ medium head cauliflower, cut into 1-inch-wide florets (3 cups)
• 1 garlic clove, minced
• ½ cub crumbled feta (2 ounces)
• ¼ cup packed flat-leaf parsley leaves

Preparation:

• Beat eggs together with ¼ teaspoon of salt
• Heat oil in a 10-inch heavy nonstick skillet over medium-high heat until it simmers, then sauté cauliflower until browned and tender, 5 to 9 minutes.  Reduce heat to medium, then add garlic, ¼ teaspoon salt, and 1/8 teaspoon pepper and sauté 1 minute.
• Pour eggs over cauliflower.  Cook, lifting edges to let uncooked egg run underneath and shaking skillet occasionally to loosen omelet, until almost set, 4 to 5 minutes.  Slide out onto a large plate.  Put skillet over omelet and, using pan holders, firmly hold plate and skillet together, then invert omelet back onto skillet and cook 1 to 2 minutes.  Slide out onto plate and sprinkle with feta and parsley.

Source:  Laurence Wong, who found it at Epicurious.com (by Ruth Cousineau)

Ingredients:

• 1 pound uncooked chicken breast (or half pound firm tofu)
• 1 15 oz. can of kidney beans
• 1 15 oz. can of fire-roasted tomatoes
• 1/2 medium white onion, chopped
• 1 handful each frozen sweet corn and green peas
• 2 tablespoons olive oil
• tabasco sauce
• salt and pepper to taste

Preparation:

• Grill the chicken breast and cut into small pieces.  If using tofu, cut into small cubes and cook until golden in a bit of olive oil.
• Combine the onion, corn, peas, and oil in a sauce pan and cook until the onions soften and the veggies are cooked through.
• Put the chicken, kidney beans, and tomatoes in the saucepan with onions and veggies.
• Add tabasco, salt, and pepper to taste.  (Some shredded monterey jack or sour cream is a great addition, but may take away from the health factor!)

Source:  Jeff Robinson

Stats:

• Preparation time:  10-15 minutes active, 20 minutes to bake
• Cool Features: high in omega-3’s

Ingredients:

• 1 fresh large Onion
• ½ tsp. dill weed
• ½ tps. Lemon pepper
• 1 ½ lb. salmon (smaller pieces will cook quicker)
• 3 tbs. spicy brown mustard ( can substitute Dijon mustard or any other type)

Preparation:

• Preheat oven to 350 degrees F.
• Mix onions dill and lemon pepper in a bag and crush with hand or rolling pin.
• Brush the salmon with spicy mustard and sprinkle the onion dill and lemon pepper mixture on the salmon.
• Place salmon on foil baking sheet and cook for 20 minutes at 350 F until salmon appears opaque in the center. Larger pieces may take longer to fully cook.

Source:  Sevan Movsesian, who found this in Cooking 4 Busy Moms.

Ingredients:

• 1 1/2 pounds fresh green beans, washed and trimmed
• 2 tablespoons olive oil
• 1 1/2 teaspoons lemon zest
• 1/3 cup chopped toasted hazelnut salt and pepper to taste

Preparation:

• In a large pot of salted boiling water, cook beans 3 to 8 minutes or until tender.
• Drain and place in a large bowl.
• Add olive oil, lemon zest, hazelnuts, salt and pepper.
• Beans may be made 1 day ahead, chilled and covered. Reheat beans, preferably in a microwave.

Source:  Michael Cui, who found this at allrecipes.com.

Stats:

• Preparation time:  20 minutes
• Makes 6 servings.

Ingredients:

• 2 whole grapefruits
• 2 avocados
• 1/2 cup chopped cashews
• 1.2 cup coleslaw salad dressing

Preparation:

• Peel grapefruits and section.
• Place sections in medium bowl; squeeze juice from membranes over fruit.
• Peel avocado and remove pit.
• Cut into chunks and gently toss with grapefruit in bowl.
• Sprinkle with nuts and drizzle with salad dressing.

Source:  Aaron Barg

Stats:

• Preparation time: 15 minutes
• Cooking time: 10 minutes
• Cool features: 39.2g protein.

Ingredients:

• Fillet of Salmon with skin at the bottom of the salmon
• Lemon juice (one table spoon)
• Two gloves garlic
• Soya sauce (two tablespoons)
• Honey or brown sugar (one tablespoon)
• Pinch of ground pepper

Preparation:

• Mix the lemon juice, mashed garlic, soya sauce, honey and pinch of ground pepper in a small pan.
• Put on fire and boil until it is a thick liquid.
• Pour over salmon and put in the oven under grill for ten minutes until the top of the salmon is golden brown and salmon is flaky and done.

Source:  Trudy Samra

Ingredients:

• Tomatoes
• Olive oil
• Shallots
• Fresh basil
• Kosher salt

Preparation:

• Cut a pint of grape tomatoes in half (you can use larger tomatoes, such as heirloom, if you do this cut them into pieces that are comparable in size to half of a grape tomato).
• Sprinkle the tomatoes with 1/2 – 3/4 tsp. of kosher salt (exact amount depends on preference).
• Let the tomatoes sit for a few minutes.
• Lightly push on tomatoes with the back of a spoon so that the juices start to come out into the bowl.
• Mix the tomatoes in the juice.
• Slice 1/2 of a large shallot or one whole small shallot very thin.
• Add shallots to the tomatoes.
• Chop or tear up 6 medium to large fresh basil leaves.
• Add 3 tbsp. olive oil.
• Mix all ingredients together.
• Serve and enjoy!
• *Note: excellent served with Italian bread, toasted or untoasted

Source:  Sara McElroy

Stats:

• Preparation time:  Overnight for marinating
• Sukiyaki beef has 28.0 grams of protein, 1.7 grams of dietary fiber

Ingredients:

• 240g (8oz) Sukiyaki Beef
• 3 crushed garlic cloves
• 2 tablespoons of sugar
• 1 tablespoon of sesame oil
• 2 tablespoons of Japanese soya sauce
• 2 tablespoons of Japanese sake
• Salt
• Pepper
• 2 tablespoons of oil
• Head of lettuce

Preparation:

• Marinate beef overnight
• Heat the oil in a pan and when the oil is hot, add the beef.
• Fry the beef on high heat until lightly brown color
• Serve immediately with rice or with lettuce leaves

Source:  Michael Samra, who found this in Too Delicious, by Claudia & Dominica.

Stats:

• Preparation time:  8 minutes
• This dish is for one person and has about 80 calories, 1.8g protein, and 2g fiber.

Ingredients:

• 1 kirby cucumber
• 1/2 small white onion
• 1/2 green onion
• 2 garlic cloves
• 1 tsp sugar
• 2 tsp salt
• 3 tsp Gochuchang or red pepper paste (available at Korean supermarkets or grocery stores)
• 2 tsp red pepper powder
• 1/2 cup water

Preparation:

• Wash the kirby cucumber, small white onion, green onion, and garlic and then drain them.
• Slice the kirby cucumber on a slant
• Chop the green onion up into small pieces.
• Cut the small onion half. Then, slice into round shapes.
• Mince the garlic cloves.
• Put all the ingredients in a large bowl and mix them well right before you eat.

Source:  Jeemin Kim

Stats:

• Preparation time:  about 35 minutes active, 25 minutes to cook
• Makes 4-5 servings

Ingredients:

• 1 oz dried miyeok or seaweed (yields about 2 cups soaked)
• 10 mussels
• 2 garlic cloves, minced
• 6 cups water
• 1 tablespoon soup soy sauce (gukganjang)
• 1 tablespoon sesame oil (Do not substitute. Sesame oil is a key ingredient in authentic miyeok guk. It adds a nutty flavor with a hint of sweetness when it blends with miyeok.)
• 1 tablespoon salt
• 1 tablespoon ground pepper

Preparation:

• Soak the dried miyeok for about 30 minutes.
• Rinse 2 or 3 times, squeezing or kneading after each rinse (as if you are working with bread dough) to remove excess salt used in the drying process and rinse off any hidden sand.
• Drain well and cut into bite sizes.
• In a large pot, sauté the miyeok with the sesame oil, soy sauce and garlic for 4 to 5 minutes over medium high heat.
• Add water and bring it to a boil.
• Lower the heat to medium and boil for 15 minutes.
• Drop the mussels in.
• Add salt and pepper to taste.
• Boil for an additional 5 minutes.

Source:  Jeemin Kim, who found this here:  Hyosun Ro’s “Miyeok Guk (Korean Seaweed Soup)”.

Stats:

• Preparation time:  about 20 minutes

Ingredients:

• 8 shallots
• 4  medium skinless, boneless chicken breast halves (1 to 1 1/4 pounds total)
• Salt and ground black pepper
• 1  tablespoon olive oil
• 1 medium zucchini, halved length-wise and cut into 1/4-inch slices

Preparation:

• Peel shallots; halve small shallots and quarter large shallots; set aside.
• Sprinkle chicken lightly with salt and pepper. In a large skillet, heat oil over medium-high heat. Reduce heat to medium. Add chicken; cook for 2 minutes.
• Turn chicken. Add shallots to skillet. Cook for 8 to 10 minutes more or until chicken is no longer pink (170°F), stirring shallots frequently and turning chicken, if necessary, to brown evenly.
• If necessary, add additional oil to prevent sticking. Reduce heat to medium low if chicken or shallots brown too quickly.
• Transfer chicken and shallots to a serving platter. Cover to keep warm. Add zucchini to skillet.
• Cook and stir for 3 to 5 minutes or until crisp-tender. Add to platter with chicken.

Source:  Hannah Stetson, who found this in Better Homes and Gardens Network Site, Heart Healthy Living Magazine – http://my.hearthealthyonline.com/recipe/chicken/pan-roasted-chicken-with-shallots/

Stats:

• Preparation time:  about 15 minutes
• Per 2-tablespoon serving: 49 calories; 3 g fat ( 2 g sat , 0 g mono ); 9 mg cholesterol; 2 g carbohydrates; 3 g protein; 0 g fiber; 156 mg sodium; 18 mg potassium.
• Makes 1 1/2 cups

Ingredients:

• 1 1/2 cups shredded reduced-fat sharp Cheddar cheese
• 1/4 cup low-fat mayonnaise
• 1 4-ounce jar sliced pimientos, drained and chopped
• 2 tablespoons minced scallions
• Hot sauce to taste (optional)

Preparation:

• Combine cheese, mayonnaise, pimientos, scallions and hot sauce (if using) in a medium bowl.

Source:  Adriana Aristeiguieta, who found this at Eating Well.

Stats:

• Preparation time:  about 30 minutes
• Quinoa is a grain that is very high in protein which is good for vegans/vegetarians.

Ingredients:

• 3 cups water
• 1 tsp. salt
• 1 ½ cups quinoa (rinsed)
• 2 cups fresh corn
• 1 cup fresh basil (finely chopped)
• ½ cup diced roasted red pepper
• 2 tbsp. olive oil
• Fresh lemon juice

Preparation:

• Bring water to a boil, add quinoa and simmer for about 11 minutes.
• Add corn and cook another 1-3 minutes.
• Transfer quinoa and corn to a bowl and stir then set aside to cool.
• Stir in basil, red peppers, and olive oil.
• Add salt if needed.
• Add lemon juice to taste.

Source:  Lindsey Davis, who found this here.

Stats:

• Makes 24 Sticks

Ingredients:

• 1 pound frozen puff pastry, thawed
• 1 cup freshly grated parmigiano Reggiano cheese
• 1 Teaspoon sweet smoked Spanish paprika
• 1 teaspoon fleur de sel
• Black Sesame seeds (optional)

Preparation:

• Preheat oven to 400 degrees F. Line a baking sheet with parchment paper. Lay the puff pastry on a lightly floured work surface.  Roll out the dough to about a 1/8 inch thickness.
• Mix the grated cheese, smoked paprika, and salt together in a medium bowl.  Spread over the puff pastry.  Carefully press your rolling pin over the cheese ensuring that it adheres to the pastry.
• Fold the pastry in half and roll back out to the original size;  With a sharp knife or pizza cutter, cut 1/2 inch strips crosswise to make 24 strips.  Roll strips in sesame seeds (if using), and twist to create cheese sticks.
• Lay the sticks on the baking sheet and bake for about 15 minutes until golden brown and crisp.  Let cool.

Source:  Austin Tochner, who found this in Popular Plates Magazine, February 2011.

Ingredients:

• 1 cup Trader Joe’s Soycutash (soybeans, corn and red peppers)
• 1 can of Trader Joe’s Alaskan Pink Salmon (skinless, boneless, and no salt added)
• 1/2 cup your choice of hummus
• a pinch of salt and pepper
• a drizzle of mustard (optional)

Preparation:

• Heat the Soycutash in a pot as instructed.
• Drain the excess fluid from salmon can.
• Combine all ingredients in a bowl and mix thoroughly.
• Serve on whole-wheat crackers, toast, or in a wrap.

Source:  Samantha Castro

Stats:

• Preparation time:  10 minutes active, 45 minutes to cook.
• Makes 6 servings.

Ingredients:

• 6 boneless, skinless chicken breasts
• 2 cups of salsa
• 1/3 cup of brown sugar
• 2 Tbsp. honey Dijon Mustard

Preparation:

• Preheat oven to 350 degrees F.
• Combine all ingredients and place in 13×9″ pan.
• Bake at 350 degrees F.
• For 40-45 minutes until chicken is thoroughly cooked.

Source:  Aaron Barg

Ingredients:

• 1 Cup Chopped Onions
• 1 Tablespoon olive oil
• 1 pound dried split peas
• 1 pound ham bone
• Salt and Pepper to taste

Preparation:

• Saute the onions in the olive oil until they are soft.
• Remove from heat and add the peas and ham bone.
• Cover with water and cook over medium-low heat at a simmer for 2 full hours, adding water if needed.
• Remove from heat and let stand a full hour.
• Remove ham bone.
• To serve, reheat.  Add salt and pepper to taste.

Source:  Jess Weisbly, who found it in Popular Plates Magazine, April 2011.

Stats:

• Preparation time:  about 50 minutes

Ingredients:

• Squash
• Eggs
• White Cheese (French White Cheese)
• Milk

Preparation:

• Boil the squashes for 10 minutes.
• When they become soft take it out
• Cut it in the half
• Take the inside of both of the squashes
• Put milk, cheese and eggs ( yellow only) in a bowl and mix.
• Put the mix inside the squash.
• Put it in the oven and bake at 375 fahrentheit
• Bon Appetit!

Source:  Sinan Inceer

Stats:

• Preparation time:  about 45 minutes
• Cool features:  this dish can have a protein content that is determined by the size of the chicken used
• A 100g serving of Morning Glory has 30 calories, 2.7g protein, 60mg calcium, 2.5mg iron, 2.9mg vitamin A, and 45mg vitamin C.

Ingredients:

• 1 whole chicken, size varies based on number of people serving (I prefer small Japanese chickens)
• Green Onions, amount varies based on amount of dipping sauce desired (I usually use 3 green onion stalks)
• 1 bunch of Morning Glory (known in Chinese markets as ‘tong-choi’ or ‘ong-choi’)
• an oil adequate for stir-frying, preferably rice bran oil, amount depends on amount of dipping sauce desired (I usually use about 4 tablespoons)
• Salt
• OPTIONAL: 1/4 bulb garlic OR 2 tablespoon shrimp paste; small amount of ginger

Preparation:

• take a large, deep pot, fill with water enough water submerge the entire chicken, and boil
• wash and clean chicken, taking care to not puncture any internal organs, especially the bile ducts; doing so will leave a bitter taste
• place chicken in boiling water and leave the fire on for approx. 10 minutes.
• after 10 minutes, turn off the fire, leave the chicken within the pot of water and cover the lid; let chicken sit for at least 20 minutes
• remove chicken from water and cut in whichever way desired

During the time that the chicken is in the water:

• wash the Morning Glory thoroughly; the entire store-bought plant is edible
• smash the garlic pieces (i usually do this with the blade of a butcher knife)  (OPTIONAL)
• heat a medium-sized pan to a high temperature
• pour a small amount of stir-fry cooking oil into pan (approximately 1 teaspoon or enough to cover the the bottom of pan)
• add garlic  (OPTIONAL)
• as garlic starts to slightly brown (OPTIONAL), add morning glory and stir as leaves start to limp (as opposed to the firmness in the fresh state)
• add a small amount of water (perhaps 1.75 times the oil) and shrimp paste (OPTIONAL) and cover lid
• wait a minute or so and remove lid
• add salt
• remove and serve

During the time that the chicken is in the water: (preferably before cooking the morning glory)

• wash green onions thoroughly
• mince green onions into a very fine state (use of cuisinart is acceptable), and place it into a boil
• add finely-cut ginger (OPTIONAL)
• heat a pan to a high temperature
• pour desired amount of rice bran oil
• boil the oil while in the pan
• after boiling, pour oil into the bowl
• taste and add salt as needed
• serve

Source:  Kevin Ngai (who inherited this from his grandfather, via his mother)

Stats:

• Preparation time:  40-50 minutes

Ingredients:

• 4 large Russet potatoes (or more if you really like potatoes)
• 5/6 green tomatoes (tomatillos)
• 1 jalapeño
• 1/2 onion
• 1 cup of water ( give or take, depending on how watery you like your salsa)
• Salt & garlic powder to taste

Preparation:

• Peel potatoes and remove the skin of the green tomatoes. Chop both into large chunks.  (*Note* – if you do not like spicy foods, then remove the core of seeds from the jalapeño before the next step.)
• Put the tomato chunks, onion, water and jalapeño in a blender, and blend until there are no large chunks remaining.
• Put the chunks of potato into a small pot, and pour in the salsa that you just made in the blender. Add salt, garlic powder, or whatever other spices your heart desires to taste.
• Cover the pot and let it cook on low heat (setting 2 or 3) for about 30 minutes, or until the potatoes are soft.

Source:  Elizabeth Henry, who got it from her mother.

Stats:

• Preparation time:  5 minutes
• Per serving: 82 calories; 4g fat (1g sat, 1g mono); 10mg cholesterol; 10g carbohydrates; 3g protein; 0g fiber; 238mg sodium; 47mg potassium.
• Makes 2 servings, 2 rollups each.

Ingredients:

• 4 slices deli turkey breast, (about 2 ounces total)
• 8 teaspoons honey mustard, or mango chutney
• Freshly ground pepper, to taste
• 8 sesame breadsticks

Preparation:

• Spread each slice of turkey with 2 teaspoons mustard (or mango chutney) and season with pepper.
• Wrap each prepared turkey slice around 2 breadsticks.

Source:  Adriana Aristeiguieta, who found this at Eating Well.