Ingredients: 1 lb firm tofu, mashed 1 cup of vegetables of your choice (mushrooms, onions, tomatoes, broccoli etc), sliced and diced 1 tsp onion powder 1/8 tsp turmeric tsp salt Instructions: Heat oil in a skillet and stir-fry the tofu for a few minutes. Add the remaining ingredients and stir well. Cook for a further [...]
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Black Bean Quesadillas Serves 4 Ingredients: 1 can (15oz) black beans, rinsed cup shredded cheese (preferably Monterey Jack) cup salsa 4 (8″) tortillas (ideally whole-wheat) 2 tsp vegetable oil 1 ripe avocado, peeled and sliced Instructions: In a bowl, mix together the beans, cheese and half of the salsa. Place the tortillas flat on a [...]
Ingredients: 1 (10 oz) package frozen chopped spinach 1 cup Parmesan cheese, grated 1 cup Monterrey jack cheese, grated 2 (13 oz) cans artichoke hearts, drained and coarsely chopped cup mayonnaise cup sour cream Instructions: Preheat the oven to 350 degrees F. Grease a casserole dish slightly. Put the spinach in the microwave and heat [...]
Ingredients 1 (6 oz.) can frozen orange juice, thawed 1 C. cranberry juice 4 T sugar 2 C. club soda fresh mint or lemon balm (optional) Directions In a small pitcher, combine orange juice, cranberry juice and sugar. Mix well and chill. Just before serving, stir in club soda. Pour over crushed ice. Add sprigs [...]
Low Carbohydrate Ingredients: 2 (5 ounce) packages salad mix 2 cups fresh nectarines, sliced 1 (13 1/4 ounce) can beets, sliced and drained 1/2 cup feta cheese 1/2 cup balsamic vinaigrette Instructions: Place the salad mix into a large salad bowl. Add the nectarines and beets and toss to fluff. Sprinkle the salad with the [...]
Ingredients: 3 oz butter, melted 1 cup cooking crumbs 1 cups chocolate bits 1 cup shredded coconut 1 cup chopped mixed nuts 14 oz sweetened condensed milk Method: Preheat the oven to moderate heat, about 375F. Lightly grease a 9 inch square baking pan, cover the bottom with baking paper and lightly grease the paper. [...]
Butternut Squash Soup Serves 4 Ingredients: 1tsp cumin seeds 3 lb butternut squash, peeled, halved, deseeded and chopped 1 onion, chopped 3 cloves of garlic, crushed About 6 cups of vegetable stock 1 leek, thinly sliced Handful of cilantro 4 tbsp yoghurt 1 tsp cumin seeds Salt and pepper Instructions: In a large non-stick saucepan [...]
Ingredients: 1 (16 oz) package whole-wheat spaghetti Salt 2 tbsp canola oil 1 medium onion, sliced 1 red bell pepper, sliced 1 (1) piece ginger, peeled and finely diced small eggplant, sliced into small chunks (about 2 cups) 2 cloves garlic, finely sliced 1 cup frozen broccoli florets, thawed 1 (15 oz) can diced tomatoes [...]
Ingredients: 6 cups watermelon, peeled, seeds removed and cubed 1 cup water 1/3 cup granulated sugar cup lemon juice Handful of strawberries or raspberries Mint leaves Instructions: Place all ingredients in a blender and process until smooth and the sugar has dissolved. Chill in the fridge for about an hour and serve, sprinkled with fresh [...]
Green Salsa Serves 2 Ingredients: small cucumber, finely diced green pepper, finely diced 1 scallion, finely chopped 1 tbsp lemon juice 1 tbsp olive oil tsp soy sauce Bunch of fresh parsley, finely chopped Instructions: Combine all ingredients in a bowl. Mix gently. Season with black pepper and enjoy as a side dish with meat. [...]
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