Pita or naan or tortilla
chickpeas
radishes, diced
tomatoes, diced
onions, diced
green/mint sauce
tamarind sauce
chana masala
salt
lime juice
Wrap and eat.
Recipe from Chetan.
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Amy’s White Chili
2 onions, diced
1 bell pepper, diced
2 jalapenos, diced
4 15 oz cans white beans with liquid (or 3 c dried white beans, cooked with 2 T oil and 3/4 t salt in 4-5 c water)
5 4 oz cans diced green chilis with liquid
1 T vegetable Better Than Bullion
1 t cumin
1/2 t garlic powder
juice of 1 lemon or 3 limes
1/2 c butter, divided
1/2 c flour
2-4 c water
Saute onions in 2 T butter in a pan until translucent. Add all peppers and suate for 4 more minutes. Remove these to a different bowl. Melt 6 T butter in the pan, add flour all at once and stir to make a roux. Add vegetable bullion and 2 c water and whisk until thickened. Add 1 or 2 c more water (to desired thickness) and whisk until smooth. Add remaining ingredients except lime/lemon and cream. Simmer 20 minutes. Add lemon or lime juice and cream.
Simple Savory Salmon
Adapted from https://www.lecremedelacrumb.com/best-easy-healthy-baked-salmon/
4 salmon fillets – about 6 ounces each
2 T olive oil
½ t salt
¼ t pepper
1 T minced garlic
1 t herbs de provence OR Italian herb seasoning blend OR ¼ t each dried thyme, parsley, oregano, and basil
1 T lime (or lemon) juice
Preheat oven to 400. Place salmon in a baking dish. Mix remaining ingredients and pour over salmon. Bake for 12-15 minutes until salmon is opaque and flaky when pulled apart with a fork (internal temperature 120 to 140). Spoon the drippings over the salmon. Serve with rice or in tacos with diced tomato, finely shredded cabbage, guacamole, sour cream, and green salsa. Fruit salad on the side.
Kerala-Style Fish Curry
1 lb fish 1/2-3/4 inch thick, cut into 3 inch segments (OR 1 lb cauliflower)
1/2 t salt
2 T oil
2/3 c finely slivered shallots
1 t finely grated peeled fresh ginger
1 large clove garlic, crushed
1.5 c water
1 small tomato, diced.
1/2 t ground turmeric
1/2 t cayenne pepper or to taste
1 T paprika (or 2.5 t paprika, 0.5 t smoked paprika)
1/2 t black pepper
1/2 t salt (again)
1 T lemon juice
1/2 c coconut milk from a well-skaken can
a dash of cream
DIRECTIONS:
A — Sprinkle the fish (cauliflower) with the salt, set aside.
B — Heat oil in pan over med heat, add shallots and stir until start to brown at the edges.
C — Add ginger and garlic and stir 1 min.
D — Add next group of ingredients, simmer 5 min, stirring occasionally.
E — Mix in the coconut milk and bring to a simmer. Add the fish (cauliflower) in a single later and simmer, spooning sauce over the pieces, until they are poached (5 – 10 min). Add the cream.
Eat with rice.
Serves 2-4.
Adapted (tomatoes, cream, more water added) from At Home with Madhur Jaffrey 2020, p. 61
Three Bean Salad
1 15 oz can kidney beans, drained and rinsed
1 15 oz can garbanzo beans, drained and rinsed
2 c fresh or frozen green beans cut into 1 inch pieces then steamed for 3-5 min and drained
1/4 c red onion very thinly sliced
2 T chopped frosh parsley or 1 t dried
1/3 c apple cider vinegar
2 T sugar
1/4 c olive oil
1/2 t kosher salt
1/4 t pepper
Mix everything together. Best served after sitting in the fridge a few hours.
Tahini Sauce
1/2 c tahini
1/4 c fresh lemon juice
1 clove garlic, diced or pressed
1/2 t sea salt
4 to 6 T water, maybe more
Blend all ingredients, adding more water if needed for desired consistency.
Yummy Falafel
1 c dried chickpeas, soaked overnight*
1/2 c onion
1 c fresh cilantro
1 c fresh parsley
3 cloves garlic
1 T olive oil
1 t cumin
1 t coriander
1/2 t cardamom
1/2 t salt
1/4 t black pepper
1/4 t cayenne pepper
1/4 t baking soda
1/4 t baking powder
Mix all ingredients in a food processor until it looks like coarse sand.
Pan fry in a few table spoons of oil on medium high heat, cooking each side 2-3 minutes until golden. OR, for a less messy, less greasy option, bake at 400 on a greased cooking sheet for about 30 minutes or so, flipping once.
Serve with diced tomatoes, lettuce, tahini, and or tzatziki sauce in tortilla or naan or over rice or on a salad.
*You can speed up the soak by using very hot water to shorten it to as little as four hours.
Heather’s Perfect Whole Wheat Banana Bread and Double Chocolate Zucchini Bread
WHOLE WHEAT BANANA BREAD
2 c mashed banana (about 5 medium)
8 T oil
1/4 c brown sugar
1 t vanilla extract
3/4 t salt
1/4 t cinnamon
1/4 c honey
2 large eggs
2 c whole wheat flour
3/4 t baking soda
1/2 c chopped walnuts
Preheat oven to 350°F. Grease a 9″ x 5″ loaf pan. Mash the bananas. To a large bowl, add and mix all ingredients except flour and baking soda. Combine these and mix in at end. Stir until smooth. Spoon the batter into the prepared pan. Let it rest at room temperature for 10 minutes. Bake for about 1 hr or until an inserted knife comes out clean. Allow the loaf to cool for 10 minutes; then remove it from the pan, cool completely before slicing.
For muffins, bake about 23 min.
Adapted from https://www.kingarthurbaking.com/recipes/100-whole-wheat-banana-bread-recipe
DOUBLE CHOCOLATE WHOLE WHEAT ZUCCINI BREAD OR MUFFINS
Preheat oven to 350°F; grease a 9 x 5 inch loaf pan or prepare 16 muffin cups. Add to a large mixing bowl and combine well:
2 large eggs
1 T honey
1/2 c brown sugar
1/2 c vegetable oil
1 t salt
1 t vanilla extract
Then add these and mix in:
1/2 t baking soda
1/2 t baking powder
1/2 T Kaffree Roma or molasses
1/3 c unsweetened cocoa
1 1/3 c whole wheat flour (adjust down if needed for moisture muffins)
2 c shredded, unpeeled zucchini, gently pressed
1 c semi-sweet chocolate chips
3/4 c chopped walnuts
Pour the batter into the prepared pan or muffin cups. Bake for about 1 hr for bread, or 20-25 minutes for muffins or until an inserted knife comes out clean (except for melted chocolate chips). Allow the loaf to cool for 10 minutes; then remove it from the pan, cool completely before slicing.
Adapted from https://www.kingarthurbaking.com/recipes/double-chocolate-zucchini-bread-recipe
Small* Poppy Seed Cake
1/4 c poppy seeds
1 1/2 T honey
1 T water
1/4 c butter
1/3 c sugar
1 egg, separated
1/4 t vanilla
1/4 c sour cream
1/2 c + 2 T sifted flour
1/4 t baking soda
1/4 t salt
Cook poppy seeds, honey and water together, stirring constantly, until it boils and thickens slightly, about 3 minutes. Set aside to cool. Cream butter and sugar until light and fluffy. Add poppy filling. Add egg beating well. Blend in vanilla and sour cream. Sift together flour, soda, and salt. Add gradually to poppy mixture. Beating well after each addition. Fold in stiffly beaten egg white. Pour in a 6-inch cake pan, which has been lined with wax paper, greased, and lightly floured.
Bake in a 350-degree oven for 25-30 minutes or until done. Cool cake five minutes, then remove from pan. and peel off paper. Decorate with powdered sugar. Serve with whipped cream or ice cream.
*For a regular-sized cake, quadruple amounts and bake in a nine or ten inch tube pan for 50-60 minutes.
Rice Blends
MEXICAN BLEND (Winco#1526 $1.99/lb on 2022-05)
(Colusari red rice, parboiled brown rice, green and yellow split peas, amaranth)
Boil 2 c water, add 1 c blend and 2 t oil (& 1/4 t salt) or butter, simmer covered 35 min.
ANCIENT GRAINS BLEND (Winco #1528 $2.48/lc 2022-05)
(Colusari red rice, parboiled brown rice, grano, sprouted brown rice, wild rice)
Boil 2.5 c water, add 1 c blend, (2 t oil, 1/4 t salt), simmer covered 35 min.
Banana or Papaya Cobbler
FILLING
4 c fruit (papaya and/or banana, mango, strawberries, blueberries)
1/4 c sugar
1 T lime juice
Combine and spread in a greased 8×8 or 9×9 baking dish.
BATTER
3/4 c flour
3/4 c sugar
1/3 t salt
1/2 c butter
In a bowl, combine flour, sugar and salt. Cut butter into bits and add to flour mixture, working it with your fingers or a fork until the streusel is crumbly. Sprinkle the flour-butter streusel evenly over the top of the fruit. Bake at 375 degrees for a little less than an hour. Check periodically to make sure the crisp is bubbling and golden. Serve straight from the oven with a scoop of vanilla ice cream or frozen yogurt.
Serves 4.
Adapted from : https://www.mauimagazine.net/papaya-crisp/
Chicken (or Chick Pea) Corn Chowder
2 T butter
1 small onion
1 stalk celery
1 bell pepper
1 jalapeno (optional)
2 c or 1 15 oz can corn
1 c cream
1/2 c water
1 t chicken (or vegetable) base
1 1/2 c or 1 12 oz can diced cooked chicken or chick peas
1/2 t salt
1/2 t pepper
Dice the vegetables then cook in butter in a saucepan over medium heat until tender (about 5 minutes). soft. Add remaining ingredients. Heat but do not boil.
Serves 4.
Chicken/Veggie Yogurt Enchiladas
1.5 T butter
1.5 T flour
1.5 c Greek yogurt or sour cream
1 small pinch garlic powder
3/4 t veggie bullion
1 med onion
1 poblano pepper
1 Anaheim pepper
1 jalapeno pepper
1 c chicken or black beans
3/4ish cups frozen corn
1 c shredded cheese
1 c salsa verde or green enchilada sauce
15 corn tortillas
To make the sauce, melt butter in a sauce pan, add flour and whisk over heat until thickens and starts to brown. Add garlic powder and bullion and stir in. Stir in the yogurt. Add half the salsa verde and half the grated cheese to make the final sauce.
To make the filling, dice the onions and peppers and fry in a little oil until softened. Add the chicken or black beans, half the salsa verde, and half the shredded cheese.
Warm the tortillas in a microwave wrapped in a damp cloth. Add a scoop of filling to each tortilla, roll closed, and place with the opening downward in a skillet or casserole. Cover with sauce. Bake at 350 about minutes until golden brown on top.
Serves 4 to 5.
Low-lactose Vanilla (Coconut) Ice Cream
1 1/2 c heavy whipping cream
1/2 c lactose-free milk
1/2 c sugar
1 t vanilla
(1/2 c sweetened coconut flakes)
Combine all ingredients, stirring until sugar is completely dissolved. Fill cylinder of ice cream maker no more than two-thirds full then freeze according to manufacturer’s directions. Serve immediately.
Adapted from Taste of Home homemade vanilla ice cream recipe.
Mediterranean Wraps
Flour tortillas
Tzaziki sauce
Diced tomatos, onions, lettuce, avocado, olives
Chickpeas
Roasted vegetables
Eat the remaining ingredients wrapped in the tortilla.
Red Cabbage (Rotkohl, Blaukraut) in Instant Pot
1 small red cabbage, finely shredded
1 small onion, finely diced
3 T butter
1/4 c apple cider vinegar
1/4 c water
2 T brown sugar
1/2 t salt
1/2 t nutmeg
1/4 t cloves
1/4 t allspice
1/4 t pepper
Set instant pot to sauté, add butter and onion. Sauté until translucent then add the cabbage. Sauté 2 more minutes. Turn off instant pot. Mix remaining ingredients together until sugar dissolves, then add to vegetables in pot and mix well. Set instant pot to cook on high pressure for 3-4 minutes, depending on how well-cooked you’d like it. When the cook time is up, do a quick release.
Amy’s Palak Paneer
15-16 oz chopped frozen or fresh chopped spinach
1 large or 2 small onions, diced
4 cloves garlic, minced or crushed
1 T ginger, finely minced
2 jalapenos, seeds and half of veins removed, cut into 1/2-inch pieces
1 med tomato, cut into 1-inch pieces
1 T oil (more if needed)
1 t garam masala
1/2 t salt
1/4 t turmeric powder
1/4 t cayenne powder
1/4 t amchor powder or 1 T lemon juice
fat pinch of hing (asafoetida powder) (optional)
1/3 c heavy cream or to taste
10 oz paneer or queso fresco, cubed
1/2 T finger-crushed kasuri methi (dried fenugreek leaves)
Bring 2 quarts water to a boil in a 3 1/2 quart pan. Add spinach leaves and blanch 3 minutes if fresh and 5 minutes if frozen, then drain immediately (up to 3/4 c water remaining is OK). Place spinach, tomato, and jalapeno in a blender. Heat the oil in a large sauté pan or 12 inch cast iron skillet. Add onion and sauté for 2 minutes, add garlic and sauté for 2 more minutes, then add ginger and sauté for 2 more minutes or until onions or tender, adding more oil if needed. Add this mix to the blender and puree to your desired smoothness. (I like to puree until the chili and tomato are obliterated but the spinach still has some texture.) Pour blended mixture into the sauté pan (or skillet). Cover the pan and cook 3 minutes over medium heat, stirring frequently. Meanwhile, mix garam masala, turmeric, cayenne, amchor and asafoetida. Then add this mix to the spinach mixture and cook 1 minute more. Mix in the cream and paneer and simmer 1 more minute. Remove from heat and add kasuri methi.
Serve with naan or rice.
Serves 6.
Vegetarian (Chicken) Tortilla Soup
8 6-inch corn tortillas
1/4 c oil
1 small onion, diced
1 large jalapeno or poblano or bell pepper, diced
3 cloves garlic, minced
1 t cumin
2 t chili powder
4-5 diced tomatoes or 2 14.5 oz cans
2 t vegetable base dissolved in 5 c water
1.5 c black beans (or 1 14.5 oz can)
2 c hominy or 1.5 c corn
1 lemon or two limes (juice)
1 t salt
1/2 t pepper
1/2 t smoked (or regular) paprika
1/2 c chopped cilantro
(Plus sour cream, diced avocado, diced cooked chicken, and shredded cheese for serving).
Cut the corn tortillas into half inch strips, sprinkle with half the oil and some salt, toss, then bake on a cookie sheet at 375 for about 15 minutes (until lightly browned), stirring mid way through.
Meanwhile, heat the remaining oil in a pan and add the onion and pepper(s), stirring occasionally.
Once these have softened (about 5-7 min), add the garlic, cumin, and chili powder, and cook another minute or two or until fragrant.
Add the remaining ingredients except the cilantro and simmer about 20 minutes.
Add the cilantro and cook 1 minute more.
Serve topped with sour cream, diced avocado, diced cooked chicken, and shredded cheese. (For non-vegetarian option of cooking the chicken with the soup, see https://www.spendwithpennies.com/chicken-tortilla-soup/ or https://www.foodnetwork.com/recipes/chicken-tortilla-soup-recipe-1939403 )
Serves 8.
Swedish Veggie Balls
For the Veggie Balls:
6 T uncooked wild rice (not a blend) cooked until tender to make 2 cups
1 heaping cup grated or finely chopped mushrooms
1/2 cup finely diced onion
6 T Greek yogurt
3/4 cup almond flour, bread crumbs, or a combination (1/2 c nut, 1/4 c bread)
1/4 t smoked paprika
1/4 t garlic powder
1/2 t salt
1-2 eggs
3 T butter
1/4 t garlic powder
3 T flour
1 1/2 cups veggie broth
1/2 cup Greek yogurt
2 T cream
salt and black pepper to taste
Preheat oven to 425 degrees F. Mix meatball ingredients together, except eggs. Add one egg and try making a small ball. If the mixture needs more moisture for the veggie balls to stick together, add the second egg. Roll into balls (1-2 T ea.) and put on a cookie sheet that has either been sprayed with cooking spray or lined with parchment paper. Bake for 15-20 minutes or until firm when pressed.
Melt butter in a large skillet. Add garlic powder and flour. Bubble for a minute or two, then slowly whisk in broth. Once thickened, add the Greek yogurt and the cream. Add salt and pepper to taste.
Serve with egg noodles or mashed potatoes and lingonberry jam on the side.
Adapted from: https://pinchofyum.com/vegetarian-swedish-meatballs