Newsletters: January - February 2008
Cook's Corner
Natural Times-January/February 2008
GREEN MORNING BOOST-JUICE
Serves 1
1 apple, cored
1 collard leaf
1 celery stem
4 strawberries
1 carrot
1 fresh ginger slice
Rinse and pat dry all fruits and vegetables. No need to peel except ginger root. Place all ingredients directly in the juicer. Juice and drink immediately.
From www.myprivatecoach.com
CRANBERRY ELIXIR-DETOX DRINK
Serves 1
1 cup spring water
1/8 cup plain, unsweetened cranberry juice
1 tsp powdered greens of choice
Mix all ingredients and drink.
From www.myprivatecoach.com
BANANA-BERRY FRUIT SMOOTHIE
Serves 1
1/2 pear, cored
1/4 cup frozen blueberries or frozen mixed berries
1/2 frozen banana
1 1/4 cup water
1/8 tsp cinnamon
1 T skim milk powder
1 heaping T high-quality protein powder (optional)
1 tsp flax oil (optional)
In a blender, process all ingredients until thoroughly mixed and serve.
From www.healthrecipes.com
APPLE CABBAGE SALAD
Serves 4
4 c very thinly sliced cabbage
2 c diced Fuji or Red Delicious apple (about 1 pound)
1/2 c chopped green onion
1/4 c chopped fresh flat-leaf parsley
1/2 c low-fat sour cream
1/4 cup plain fat-free yogurt
2 T cider vinegar
2 T brown sugar
1/4 tsp salt
1/8 tsp pepper
8 slices Fuji/Red Delicious apple
1/4 c lemon juice
Combine first 4 ingredients in a bowl; toss well. Combine sour cream and next 5 ingredients (sour cream through pepper); add to cabbage mixture, stirring to coat.
Combine apple slices and lemon juice. Drain apple; discard juice. Arrange apple slices around salad.
From www.myrecipes.com
ARUGULA SALAD W/ SPICY VINAIGRETTE
Serves 4
1/2 cup orange juice
2 T red wine vinegar
2 tsp jalape–o pepper sauce
1 tsp olive oil
1/2 tsp salt
1/4 tsp sugar
1/8 tsp pepper
8 cups arugula leaves
2 cups torn romaine lettuce
1 cup yellow and/or red cherry tomatoes, halved
1 navel orange, peeled and sliced into half-rounds
6 oil-cured black olives, slivered
1/2 small red onion, thinly sliced
In a small bowl, whisk together the orange juice, vinegar, jalape–o pepper sauce, oil, salt, sugar and pepper.
In a salad bowl, combine the arugula, lettuce, tomatoes, orange, olives and onion. Add the dressing. Toss to coat well.
From www.rd.com
MARINATED BEETS AND ONIONS
Serves 6
6 medium beets, washed, do not peel
2 medium onions, thinly sliced
1 1/2 T ume plum vinegar
1/4 cup brown rice vinegar
1/2 cup extra virgin olive oil
4 cups baby salad greens
Boil the whole, unpeeled beets in just enough water to cover until tender. Drain and cool. Slice the onions into thin crescents. Blanch onions for 1 minute and drain. Place onions in a mixing bowl. Combine vinegars and oil. Pour over the onions. Set aside to marinate. Working with wet hands, peel beets by slipping off their skin and rinse under cold water. Slice the beets and add to the onions. Toss gently and marinate for 30 minutes. Remove drain and serve over a bed of salad greens.
From EDEN Foods
SPINACH SALAD W/ BLACK OLIVE VINAIGRETTE
Serves 4
3 T extra-virgin olive oil
1 1/2 T red-wine vinegar
6 pitted Kalamata olives
1/4 tsp salt
Freshly ground pepper
6 cups torn spinach leaves
1/2 cucumber
1/2 red onion
Whisk oil, vinegar (or lemon juice) and olives in a salad bowl. Season with salt and pepper. Add spinach, cucumbers and onions; toss well. Serve immediately.
From EatingWell™
WINTER MISO SOUP
Serves 8
4 dried shiitake mushrooms
3 T wakame flakes
2 cups warm water
1 small turnip with greens, rinsed
2 tsp sesame oil
1 cup thinly sliced onion
2 medium carrots, cut into matchsticks
6 cups water
4 T barley miso
1 green onion, thinly sliced (garnish)
Vary vegetables and type of miso to suit your taste and availability.
Rinse shiitakes and wakame flakes and soak in the 2 cups warm water for about 5 minutes or until soft. Drain well. Cut shiitakes into thin slices.
Mince turnip and remove thick stems from greens, then roughly chop.
Heat oil in large pot over medium heat. Sauté onion, carrots and turnip for about 5 minutes. Add 6 cups water and bring to a boil then reduce heat to simmer. Add mushrooms and wakame and cook for 3 minutes. Add greens and cook for 3 more minutes. Turn heat to low.
Place the miso in a small bowl, mug or mortar and pestle and add about 3/4 cup of the broth. Stir to combine. Add miso broth to soup pot and stir to combine. Cook for another few minutes, making sure that the soup is not boiling. (Never boil miso as that will destroy the beneficial enzymes.) Garnish with green onion and serve.
From www.wholefoodsmarket.com
SWEET POTATO CHIPOTLE CHILI
Serves 6
2 cups frozen stir-fry pepper blend
1 tsp minced garlic
1-2 tsp minced ginger root
1 tsp cumin seeds
1-2 T peanut, or other oil
3 cups peeled and cubed sweet potato
1 can (14 oz) diced tomato, do not drain
2 cans (15 oz) black beans, rinsed and drained
1-2 chipotle chilies in adobo sauce, chopped
1 cup water or vegetable broth
2-3 tsp chili powder
1/2 to 1 tsp ground cumin
Salt to taste
Sauté pepper blend, garlic, ginger root, and cumin seeds in oil in large saucepan until tender, about 5 minutes.
Add remaining ingredients, except salt, to saucepan; heat to boiling.
Reduce heat and simmer, covered, until potatoes are tender, about 15 minutes. Season with salt to taste.
From www.innerself.ca
CURRIED CARROT SOUP
Serves 6
2 T vegetable oil
1 onion, chopped
1 T curry powder
2 pounds carrots, chopped
4 cups vegetable broth
2 cups water, or as needed
Heat oil in a large pot over medium heat. Sauté onion until tender and translucent. Stir in the curry powder. Add the chopped carrots, and stir until the carrots are coated. Pour in the vegetable broth, and simmer until the carrots are soft, about 20 minutes.
Transfer the carrots and broth to a blender, and puree until smooth. Pour back into the pot, and thin with water to your preferred consistency.
From www.allrecipes.com
EASY CHICKEN SOUP
Serves 6
1 (32 oz) carton chicken broth or your own homemade chicken tock
1-2 cup water
3 carrots, chopped
3 stalks celery, chopped
1 pinch black pepper
3 slices fresh ginger root
1 T oil of choice
1/2 cup chopped chicken breast meat
1/2 cup whole wheat noodles
In a large pot combine broth, water, carrots, celery and black pepper. In a medium skillet combine ginger, oil and chicken. Sauté for about 5 minutes and remove sliced ginger.
Add the chicken to broth. Bring to a boil. Add noodles, return to boil, reduce to simmer and cook until noodles and vegetables are done.
EASY CAJUN JAMBALAYA
Serves 6
2 tsp olive oil
2 boneless skinless chicken breasts, cut into bite-size pieces
8 ounces kielbasa, diced
1 onion, diced
1 green bell pepper, diced
1/2 cup diced celery
2 T chopped garlic
1/4 tsp cayenne pepper
1/2 tsp onion powder
Salt and ground black pepper to taste
2 cups uncooked white rice
4 cups chicken stock
3 bay leaves
2 tsp Worcestershire sauce
1 tsp hot pepper sauce
Heat oil in a large pot over medium high heat. Sauté chicken and kielbasa until lightly browned, about 5 minutes. Stir in onion, bell pepper, celery and garlic.
Season with cayenne, onion powder, salt and pepper. Cook 5 minutes, or until onion is tender and translucent. Add rice. Stir in chicken stock and bay leaves. Bring to a boil, then reduce heat, cover, and simmer 20 minutes, or until rice is tender. Stir in the Worcestershire sauce and hot pepper sauce.
From www.allrecipes.com
SPICY SUPER BEAN SOUP
Serves 6-8
1/4 cup dry sherry or apple juice
1/3 cup chopped onion
1/4 cup chopped celery
1/4 cup diced red bell peppers
1/3 cup diced canned or fresh tomatoes
1 cup frozen corn kernels
3 cups defatted stock
2 cups cooked white beans, rinsed and drained
2 tsp minced fresh parsley
1 tsp minced fresh garlic
1 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp cayenne pepper or to taste
Salt and black pepper
Heat sherry in large soup pot over medium-high heat until bubbling. Add onion and cook, stirring, 3 minutes until soft but not browned. Add celery, bell peppers, tomatoes and corn and cook 5 minutes.
Add stock, beans, parsley, garlic, cumin and coriander and bring to boil. Lower heat to medium and cook 20 minutes. Add cayenne and salt and pepper to taste.
From www.chetday.com
GERMAN POTATO SOUP
Serves 6-8
4 cups peeled and diced potatoes
2 1/2 quarts chicken broth
1 cup thin noodles, cooked and drained
1/4 pound thick bacon, diced
1 cup chopped onion
Salt and pepper
Fry bacon and onion. Add chicken broth and potatoes. Cook until tender and then add noodles. Simmer for 10 minutes and serve.
From www.chetday.com
GRILLED ONION SALAD
Serves 6-8
2 yellow onions or 12-16 green spring onions, depending on size
3 T extra-virgin olive oil, divided
Pinch of crushed red pepper flakes
Pinch of salt and pepper
2 T balsamic vinegar
1 clove garlic, sliced
1 bunch arugula leaves, mizuna, or mustard greens, or a mixture (about 5 oz)
1 cup chopped fresh parsley leaves
2 T freshly grated Parmesan or pecorino cheese
Fresh lemon juice
Preheat a grill pan to medium-high heat (or give your grill a wake-up call from its winter rest). If using yellow onions, slice thinly; if using green spring onions, trim to about 8 inches in length, then remove roots and split lengthwise. Place in a large serving bowl and toss with 2 tablespoons of the olive oil, red pepper flakes, salt, and pepper, making sure everything is well-coated. Place in grill pan or on grill and cook until nicely charred on both sides.
Remove onions from grill and return to the same bowl. Toss in remaining 1 tablespoon olive oil, vinegar, and garlic. Leave to marinate (the heat will continue cooking the onions and soften the garlic's flavor). When cool, toss in greens and parsley, making sure everything is well-coated. Taste and adjust for seasoning. Garnish with cheese and a squeeze of lemon juice.
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