Try out these recipes from Fatimah  Ali.  If you’d like to submit a recipe, click  here. Your recipe should include a title (with the main ingredient as the keyword), ingredients and the process.

Healthy Mac N’ Cheese

Note:  This Mac N cheese taste nothing like your grandmother’s, but it’s just as satisfying, twice as healthy,  for  only half the calories.

6 cups boiling water

1 tsp butter

1 box of penne or bow tie pasta

1 ½ cups of shaved parmesan cheese

1/4 cup virgin olive oil

2 bags baby spinach rinsed and washed

1 box grape tomatoes – rinsed and halved

½ cup heirloom tomatoes – rinsed and halved

1 tsp finely grated Chile’ pepper or ½ tsp red pepper flakes (more if you want more fire)

1/8 cup fresh cilantro, rinsed washed and finely chopped (save a few sprigs for garnish)

¼ cup fresh parsley rinsed and densely chopped (save a few sprigs for garnish)

3 cloves fresh garlic, skinned, rinsed, and chopped

Directions

Bring water to a rolling boil and add butter

Boil pasta for app. 6 minutes, until cooked al dente (slightly firm – do not over cook!)

Add spinach the last 15 seconds of cooking (just enough to wilt) and thoroughly drain both and rinse with hot water

Toss with half the olive oil,  while pasta is till warm and set aside

Take the remaining olive oil and heat on low

Toss in garlic and when slightly brown, add cilantro and Chile’ pepper and toss for another minute

Add parsley and toss,  but as soon as they wilt, remove the pan from the heat

Toss thoroughly with pasta and add remaining in ingredients,  plus 2/3 of the cheese, making sure that everything is mixed all of the way through

Garnish with remaining cheese and sprigs of cilantro and parsley

Dij’s Delights

Assorted fruit, red grapes and cheese platter

Bread, breadsticks and crackers

Crudités with Hummus

Chips with salsa and guacamole’

Angel stuffed eggs

Barbecue lamb or chicken shish kabob

Grilled Salmon

Couscous with yellow raisins, scallions and dates

Pasta salad

Arugala with beets, shaved parmesan in a vinagrette dressing

Strawberry/peppermint lemonade

Cake with fruit compote and chocolate sauce

Teriyaki/ barbecue lamb kabobs

2 dozen wooden Shish kabob spears

2 lbs boneless leg of lamb, cut into 1  ½  inch cubes, marinated and dredged in flour

¼ cup virgin olive oil

1 clove finely minced garlic

Salt, pepper, onion powder, sazon to taste

2lbs medium button mushrooms

1 lb baby carrots

1 lb small heirloom tomatoes

Four yellow and red peppers, quartered X 2

Brown lamb with 1/2 of the oil on high heat for 7 minutes, add garlic when nearly done and  turn on all sides, then set aside

In separate pan, heat olive oil and  sauté  vegetables until they are just past crunchy

When ingredients are cool enough to handle prepare the sticks

Serve near couscous with dipping sauce on the side

Strawberry-mint lemonade

12 lemons juiced and seeded

½ lime washed and sliced

½ lemon washed and sliced

½ cup of honey

½ cup boiling hot water

6 cups cold filtered or spring water

1 cup of strawberries, washed, with tops removed (fresh is better but frozen is acceptable)

3 sprigs of fresh peppermint (washed)

Directions

Stir honey into hot water so it dissolves completely

Pour into blender along with lemon juice, strawberries and water, then blend

Place slices into the pitcher

Pour into glasses over ice and garnish with sprigs of fresh peppermint

Fruit Salad Delight

Have a fruit salad-bar at breakfast,  or – one for desert at night.

This is one of my favorite combinations, morning, noon and night.  Mine looks just like Elana’s shown here,  but it has a Honeydew base

1 ripe honeydew,  seeded and cut with juice

1 cup of ripe blueberries

1 banana

½ cup of strawberries, sliced

3 nectarines, seeded and sectioned with juice

Optional garnishes

1 ½ cups of vanilla yogurt

½ cup crushed walnuts

½ cup of granola

1/8  cup of shredded dried coconut

Boneless leg of lamb with rosemary sauce and roasted vegetables.

Pre-heat oven to 475

1 boneless leg of lamb (3-5 lbs)

• One head of fresh garlic washed and peeled
• 8-12 red small potatoes, washed and skinned
• 1 lb baby carrots
• 3 red onions, skinned and quartered
• 2 yellow peppers, seeded and cut into 8ths
• Salt and pepper to taste
• 1 tsp onion powder
• 1 tsp ground cumin
• 3 sprigs fresh rosemary, one diced, the other 2 whole
• 3 tsp virgin olive oil
• Butchers string

Directions

- Have the butcher, de-bone the lamb, roll it and secure it with string

- At home, unroll the lamb out flat and discard the string

- Rinse and then pat dry with a tea towel

- Place 3-5 cloves of garlic on the lamb, and sprinkle with other seasonings

- Roll it tightly and secure with fresh string and season the other side.

(you can also stuff it with   bread-stuffng, or herbs)

-Rub the outside with olive oil

-Place on a roasting rack with a pan underneath  to catch the drippings

-Brown the outside of the lamb, turning on all sides (about 15 minutes)

-Set drippings aside and place lamb in roasting pan

-Turn oven down to 375

- Surround with all of the vegetables and drippings and cover with foil

-Bake for 20-30 minutes per pound (depending on whether you like it rare or well done

-Baste lamb with the drippings and through out baking to keep it moist

-Make sure all of the veggies are soft

-When lamb is cooked almost to your liking, remove it from the oven and let it rest

***Always take meat from the oven a little bit before it’s done,  because it will continue cooking after you’ve removed it.

Serve with fresh steamed asparagus and rice or with couscous, and salad

Chicken  Paillards  with Lemmon and Mushroom  sauce (feeds six)

3  skinless  chicken breasts, sliced through the middle and each pounded to ¼ inch thick

¼ cup virgin olive oil

Juice of 1 fresh lemons

½ cup orange juice

½ cup lemonade

1 cup mushrooms, cleaned and sliced

½ cup fresh cilantro, with  six  sprigs  set  aside, then dice the rest

1 tbs  garlic powder

Salt ,  pepper to taste

2tbsp flour

• Season paillards with salt, pepper and garlic powder
• Heating half of the olive oil until a drop of water sizzles, but don’t make it screaming hot because olive oil burns easily
• pan sear the breasts until they are brown on both sides,  remove  and set aside
• Saute’ mush rooms and add cilantro then set them aside
• Scrape pan and heat add remaining olive oil and swirl the scrapings (for seasoning)
• Add flour and whisk into a paste
• Add all of the liquids and simmer on low until  it thickens
• Put the chicken, mush rooms and cilantro back in the pan and keep warm until serving.
• Garnish with cilantro sprigs and serve with salad, rice, asparagus or couscous

Spinach/Soy Quiche

Pre-heat oven to 375°F

6 eggs

1 cup mild Cheddar cheese (grated)

1 cup Gouda cheese (grated)

¼ cup freshly shaved Parmesan cheese

1 box frozen chopped or whole leaf spinach thawed and drained completely

1 pint light cream

1/4 cup 2%milk

2 prepared pie crusts

(Read ingredients on the crust to avoid lard and use prepared crusts made with 100% vegetable oil)

¼ cup soy crumbles

5 button mushrooms capped and sliced

1/2 Vine ripe tomato (sliced)

Directions

Beat the eggs and mix with light cream, milk, gouda and cheddar cheese and set aside

• Place pie crust in  the  oven  for seven minutes  and then remove them ( this takes out the moisture)
• Line the bottom of the crust with soy crumbles
• Whip spinach with eggs, milk and cheese mixture and bake for 40 minutes until the center is almost firm
• Carefully place mushrooms and sliced tomatoes on the top (they’ll burn if you cook them the entire time)
• Sprinkle with shaved Parmesan and lower heat to 325°F
• Bake for another 20 mutes until cheese is melted and the center is firm.

Related posts:

1. Mushrooms, the perfect shell
2. Sliders – the perfect party food
3. The food griot
4. The mysteries of soy and tofu
5. Healthy Mac ‘n Cheese

Tagged as: Children, Fatimah Ali, Quiche, soy, spinach

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About Fatimah Ali

As the mother of five and a journalist, I’ve always encouraged people to empower themselves with information on healthy foods and lifestyles. Nurturing our children with healthy food is one of the most important jobs we have, yet as families have become busier or drifted apart, meal times have been sacrificed.For as long as I can remember, food and its preparation have played an important role in my life, serving as both physical nourishment and spiritual comfort. But it’s hard to carry the fat gene, grow up with a grandmother who taught you how to make the best soul food ever and not pay a high price as an adult. Fried chicken and cornbread may have always been a treat when I was younger and could afford the calories, but they certainly don’t do anything for my waistline now. Add familial hypertension, and you’ve got a recipe for disaster, which is why I decided to learn how to make my soul food healthier.

Why use butter when you can use olive oil? Or fry the chicken when it tastes even better baked? My collard greens use no flesh what-so-ever, and you don’t even miss it. My mac n’ cheese keeps your spoon in the pot, but for only half of the calories. And my soups will make you forget your name. Healthy food doesn’t have to be anemic and it can certainly fill you to the brim.

Healthy Southern Comforts is committed to the belief that food and our relationship to it directly impact our state of minds, as well as our health. By teaching our children from a young age to help prepare and to like healthy foods, we are encouraging a lifetime of wellness habits.

A healthy challenge

Follow them, cheer them, give them some sisterly advice or join in the challenge as they try to trim their waists over the next 6 months.

Send Me Your Recipes & Your Stories

It’s not impossible to live healthy and well in body and mind. There are many of us out here who are eating the right foods, trying to keep a positive attitude and worrying as little as possible to maintain a sense of well-being.

I’d like to hear how you are managing it, with both food and life. Please share with me via my Contact page.

//

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Stir fried veggies with Tofu (feeds 6)

Best prepared in a wok

Ingredients

1 package of firm Tofu

½ head broccoli (florets only)

¼ head cauliflower (florets only)

4 large button mushroom caps (sliced)

½ yellow pepper (seeded and sliced lengthwise)

1 small yellow onion (sliced)

½ cup baby carrots (halfed lengthwise)

¼ cup virgin olive oil or sesame oil

3 cloves fresh garlic (diced)

1 pinch sea salt

1/8  cup Tamari or soy sauce

1tbs cornstarch

Directions

• Drain off water and place Tofu in between two plates and then under a cast iron frying pan or something heavy to squeeze out excess water, then half lengthwise and slice about ¼ inch thick
• Heat ½ of olive oil in a wok or cast iron pan
• Fry  pieces of tofu until golden brown on each side and set aside
• Add remaining oil and sauté  garlic, and then vegetables until the broccoli is just bright green and lay tofu into the veggies.
• Mix  Tamari  sauce and cornstarch into a paste and then stir into vegetables.
• Season with salt at serving time

Note : Sesame oil is lighter and heats much faster than  oilve oil.   Be careful not to burn it.

Serve over brown rice

Navy Bean Soup

Ingredients

3 cups dried navy beans, soaked for at least three hours and rinsed well

5 cups filtered or spring water

1 large cooked sweet potato

3 cups fresh left over salsa

1  tsp  salt

1 tsp black pepper

3  tbs Virgin olive oil

3  cloves   of fresh garlic, chopped

1 cup baby carrots

Leftover collard greens and the pot liquer

1 cup Yukon potatoes, skinned and diced

Directions

Bring water to a rolling boil.

Add beans, reduce heat to low-medium  and  cover

Cook for 2 ½  hours,  stirring occasionally

Add both potatoes

Heat Olive Oil (careful not to burn) and saute’ garlic until  lightly browned

Add seasonings,  salsa, greens and carrots

Pour entire the mixture into beans and stir.

Simmer on low until all ingredients have softened and assimilated

Allow soup to rest covered for five minutes before serving with  a side of 7 grain toast,  or cornbread

Eggs in a basket (feeds 6)

Ingredients

1 loaf of bread, preferably Seven grain or Rye but our children love Potato Bread

1 dozen caged free, all natural eggs

2 tbs butter, or coat pan with no stick cooking spray

Sal, pepper, to taste

1 non stick frying pan

1 cookie cutter, but the top of a glass will do

Directions

Using a cookie cutter or the top of a glass, cut a hole in the center of each slice of bread, careful not to break the crusts

Heat  butter  or vegetable spray in pan until it sizzles

Place bread slices in pan, leaving about one inch of space in between (cook in batches, if necessary)

Crack the egg into the center of the bread and salt and pepper to taste

Continue to flip the Egg-in-a Basket and cook until the bread has browned on each side and the egg yolk is hard

Toast and butter the bread centers and serve them to the side of the Eggs in the Basket

(Our youngest daughter hates egg yolks, so we separate her eggs and make hers with egg whites only)

Serve hot with turkey or soy bacon or sausage; grits; home-fries; or a side of fruit

Ingredients

5 boned, skinless chicken breasts

One cup of corn oil

Two cups of Italian breadcrumbs

1  tbs garlic powder

1 tbs  onion powder

1 tbs seasoning

1 tbs oregano

1 tsp finely ground sea salt

1tsp black pepper

Directions

Wash and pat dry chicken breasts

Mix all seasonings with bread crumbs and set aside

Heat oil in large cast iron skillet

Slice each breast through the middles and then into chicken fingers.  (You decide what size)

Coat each piece with breadcrumb mixture and shake off the excess

When oil sizzles to crumbs it is hot enough for frying

Cook chicken fingers in batches until they are browned on each side, making sure that the meat is white inside (app 12 min)

***** Serve warm with coleslaw, steamed broccoli  and home fries

Cold fighting soup

Ingredients

2 ½ lbs plum tomatoes (skinned and cored)

2 ½ lbs vine ripe tomatoes (skinned ad cored)

1 head of garlic (skinned and finely chopped)

½ cup Virgin Olive Oil

2 yellow onions (chopped)

1 med red   pepper (cut lengthwise on into ¼ pieces)

1 med orange peppers (cut lengthwise on into ¼ pieces)

1 med yellow pepper (cut lengthwise on into ¼ pieces)

3 small zucchini (quartered and sliced)

4 med yellow squash (quartered and sliced)

3 large yams (cut lengthwise into thick slices)

2 large Yukon Gold potatoes (diced -1 inch pieces)

1 cup left over collards (chopped)

3 cups vegetable broth (pot-liquor is best)

1 Jar gourmet spaghetti sauce (My favorite is Neumann’s Own- Sock-aroon)

1 small bag baby carrots

2 tbs onion  powder

3 tbs  Sazon

1 tsp cayenne pepper  (more if you like it real spicy)

2  tbs honey

2 tbs oregano

1 tsp  sea salt

1 tbs Tamari Sauce

Directions

• Place tomatoes in a pot of boiling water until the skin cracks,  let cool,  core and set aside
• Heat  ½ of the olive oil on a low flame and sauté garlic, onions, peppers and herbs
• Add carrots, yams, potatoes, carrots and squashes and collards
• Follow with all liquids, remaining olive oil and tomatoes and break  them into soup with a wooden spoon
• Add all of the herbs, spices, Tamari, honey  and sauce and  stir completely
• Reduce heat and simmer while covered
• When  vegetables are soft, turn off heat and let it rest while covered for 5 minutes before serving with seven grained toast and avocado slices

** Serve with seven-grained toast

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Curried chicken and vegetables

1/4  cup virgin olive oil

1 – 18 piece fryer pack of chicken

1 yellow Pepper (cored and julienned)

1 large yellow onion (peeled and sliced)

2 cups baby carrots

1 cup frozen mixed vegetables (thawed and drained)

2 medium sized Yukon potatoes (peeled and cut into large chunks)

1 large sweet potato (peeled and cut into large chunks)

2 cans coconut milk

¼ cup yellow raisins

¼ cup curry powder                                                           (photo by burke_wicker)

3 tbs Sazon seasoning

2 tbs garlic Powder

1 tsp fresh ginger (grated)

Cayenne pepper to taste

Tamari sauce to taste

½ cup grated coconut for garnish

Directions

Heat olive oil on medium heat

Wash and pat dry chicken, then brown (in separate batches, if necessary), then set aside

Scrape the pan dripping and in it, sauté all of the fresh vegetables

Blend the curry and coconut   milk with a wooden spoon

Stir in all spices, raisins and the coconut milk mixture and reduce heat to a simmer

Return chicken to pan and cover and stir to blend all ingredients.

Continue to simmer for about one hour, until the chicken falls off of the bones.

Add the frozen vegetables ten minutes before serving and continue to simmer

Serve over rice, angel haired pasta, or couscous or-in a bowl with crackers or garlic bread on the side

Garnish with tamari, cayenne pepper and grated coconut

Fatimah’s Brussel Sprouts stir fry

Ingredients

1/8 cup virgin olive oil

3 cloves of elephant garlic crushed

One dozen brussel sprouts washed, with the base cut off and cut in half, then thinly sliced

One small red onion quartered

1 cup of baby carrots sliced in half length wise

½ yellow pepper julienned

1 tsp onion powder

¼ tsp turmeric powder

Sea salt and pepper to taste

Directions

Heat olive oil in a sauté pan, careful not to burn

Crush garlic and brown lightly

Add carrots and stir for three minutes, but keep them firm

Stir in the peppers and brussel sprouts for 5-7 minutes.

Add spices and salt and pepper lightly according to taste.

Make sure not to over cook the brussel sprouts. They are best when served bright green, directly from the pan.

Vegetarian Split Pea Soup

Ingredients

One bag each of of dried green and yellow split peas (soak for one hour and then rinse and drain)

5  cups of spring water

One orange, yellow, red, or green pepper diced

one red or yellow onion diced

3 cloves of fresh garlic diced

2  medium Yukon Gold potatoes  skinned and diced

2 large sweet potatoes skinned, halved and and cut lengthwise into quarters

1/4 cup Virgin olive oil

1 tsp sea salt

1 tsp fresh ground black pepper

2 tsp sage

2 tsp cilantro

1/4 cup fresh parsley chopped

3 tsp Tamari sauce

1 bag baby carrots

Directions

Bring water to a rolling boil and add split peas, cover and lower heat

Heat olive oil in a saute pan and add garlic, onions, peppers, potatoes and and carrots

Saute for 10 minutes, then add fresh parsley and put mixture in the pot with the split peas.

Add remaining ingredients to pot,  lower heat and cover.

Simmer covered  for 1 hour or until split peas are soft.

Serve over brown rice,  with a side of steamed vegetables.

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Vegetarian Burritos  (12)

Ingredients

• package  soy crumbles
• 1 ½ cups dried black beans
• ½ cup chopped white onion
• ½ cup finely diced yellow pepper
• 1 ½ cups fresh chopped vine ripe tomatoes
• 3 cloves fresh crushed garlic
• ½ tsp sea salt
• 3 tbsp Cajun seasoning
• ½ tsp fresh ground black pepper
• ¼ cup fresh chopped cilantro
• 1 dozen large tomato/basil sandwich wraps
• 1 cup grated Monterey Jack cheese
• ½ cup fresh grated Parmesan cheese
• 1 cup fresh salsa
• ¼ cup virgin olive oil
• aluminum foil

Directions

• Soak black beans in five cups of water  for 3 hours.
• Rinse them and boil in 5 cups of water until soft (about 2 hours). Drain and set aside.
• Mix dried spices together and set aside.
• Heat oil in a dutch oven or large skillet.
• Sauté garlic, onions, peppers and fresh cilantro for five minutes. Rem0ve from oil and set aside.
• Scrape bottom of pan, re-distributing the essence.
• In the same pan, brown soy crumbles, which will absorb the oil quickly.
• Add dried spices, beans, onions and peppers, tomatoes. Cover  and simmer on low heat for 15 minutes.
• Mix cheeses and set aside.
• Place the sandwich wraps in stacks of 3 in foil and warm in 400 degree oven until steam lifts when you open them.
• Spoon 2 tbsp fresh salsa down the middle of a wrap.
• Sprinkle ¼ cup cheese mixture.
• Add 1/4 cup soy mixture while it’s hot so that the cheese will melt.
• Fold the bottoms of each wrap about 1/2 inch and then roll tightly vertically.

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Pan-fried tofu with baby spinach

Ingredients

One package firm tofu

Olive-oil flavored spray coating

1 tsp garlic powder

1 tsp onion powder

½  tsp paprika

1 envelope Sazon

1 handful sesame seeds

1 cup of fresh baby spinach

Directions

• Sift spices together and set aside.
• Squeeze  out excess water from tofu either by putting it in a tofu press or placing it in a shallow dish underneath something with some weight, such as a cast iron skillet. You should be able to take out at least 1/3 cup of water.
• Slice tofu down the middle and then into ½ inch-thick squares, and set aside until pan is hot.
• Heat skillet until a drop of water sizzles on it, and then coat evenly with olive oil spray coating.
• Pan-fry tofu on both sides until light brown, then dust all over with seasonings.
• Sprinkle sesame seeds on both sides and then place baby spinach on top.
• Turn off pan and cover until heat wilts the spinach (about three minutes).
• Serve with a side of tamari sauce for dipping.

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My Favorite Arugula Salad

Fresh shredded arugula

Julienned beets

Goat cheese

Toasted walnuts

Warm cranberry-vinaigrette dressing

Directions

• Steam beets until soft and refrigerate until ready to serve.
• Coat  pan with olive-flavored vegetable spray, then toast walnuts  evenly until slightly brown. Toss with light brown sugar during the last minute of cooking.  Be careful not to burn.
• Thoroughly wash head of arugula, taking care to remove all of the dirt. Pat dry. Discard root and continue slicing so that the lettuce shreds.
• Toss with walnuts,  cranberries and goat cheese.
• Toss with warm dressing just before serving.
• Top with beets.

Warm Cranberry Dressing

Ingredients

½ cup really good virgin olive oil

1/2 cup apple cider vinegar

3 cloves fresh crushed garlic

2 tbsp unfiltered honey

¼ cup dry red wine

1 tsp onion powder

1 tbsp fresh cut cilantro

1 tbsp fresh cut parsley

½  cup dried cranberries

Directions

Mix herbs together and set aside.  Saute finely chopped garlic until light brown, then add cranberries. Whisk in cider vinegar, olive oil, honey, red wine and the herbs. Simmer on low heat until the cranberries  are soft.

Just before serving, toss lightly in the salad while hot.

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Healthy Mac ‘n Cheese
(Mac ‘n cheese photo by Norwhichnuts)

Ingredients

One box whole wheat penne  pasta or your favorite

1 cup freshly grated Parmesan cheese

1 cup low-fat grated Cheddar cheese

1 tsp sea salt

1 tsp fresh ground black pepper

2 cups fresh baby spinach

1 tbps fresh grated garlic

1/8  cup virgin olive oil

Directions

Bring 4-6 quarts of water to a rolling boil.

Add pasta, cover (with just a crack left opened to prevent it from boiling over) and cook for approximately 10 minutes and drain. Note: Pasta should be soft and chewy but not mushy.

While still hot, add baby spinach ( the heat will wilt it).

Toss with salt, pepper, cheeses, garlic and olive oil and serve immediately.

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Vegetarian collards

3 lbs of fresh collards

Two white onions,  diced

One red pepper, diced

1/2 cup virgin olive oil

One head of fresh garlic (pressed)

1tbsp  red pepper flakes

1tbsp garlic powder

1 tbsp onion powder

3 tbsp sage powder

2 tbsp oregano

1 tsp turmeric

3 packets Sazon

3  tbsp  oregano

¼ cup apple cider vinegar

¼ cup light brown sugar

2  tsp cayenne pepper

5 vegetable bouillon cubes

Directions

• Separate and soak collard greens in a sink of cold water, making sure that all dirt is off, then pat dry.
• In a large Dutch oven, boil and then simmer one gallon of spring water.
• Add red pepper flakes, garlic powder, onion powder, sage powder, oregano, turmeric,  Sazon and vegetable bouillon cubes. Lower the heat to simmer and cover.
• Stack collard green leaves on top of each other (5-7 at a time), then roll tightly and slice, cutting horizontally about one inch apart. Then add to simmering pot, along with fresh peppers and onion, and cover tightly.
• In a small bowl, whisk together olive oil, brown sugar and cayenne pepper, and add to pot.
• Add apple cider vinegar and simmer for about 45 minutes, or until greens are soft enough to spear with a toothpick.

Note: If you choose to take the spine out, greens will cook in about 25 minutes.

_______________________________________________________________________________________________________________

Sandwich Bites

Ingredients

• 1 lb thinly sliced roast beef, turkey breast or a tofu or avocado spread
• 1 cup low-fat cream cheese, softened
• ¼ cup finely diced red onion
• Thinly sliced vine ripe tomatoes
• 1 cup  shredded arugula
• 1 cup coleslaw
• 5 large sandwich wraps
• ¼ cup shaved  parmesan cheese
• Three cooked beets, chilled and  julienned

Directions

• Pre-heat oven to 300°.
• Mix red onions and cream cheese, and set aside.
• Mix beats and arugula, and set aside.
• Spread each wrap with a layer of cream cheese mixture, and warm until bread is soft.
• Layer wraps in this order: roast beef, coleslaw, arugula and beets, tomatoes, and sprinkle on some parmesan.
• Roll each one tightly, wrap in plastic and refrigerate for at 1east 15 minutes before serving.
• Slice into bite-size pieces just before serving, and place in martini glasses over a bed of lettuce, coleslaw or couscous.

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Stuffings for Mushrooms

Bread crumb stuffing

Chicken or salmon salad – hot or cold

Ground turkey, beef or soy

Coleslaw or artichoke dip

Olive spread

Hummus

Rice and peas

Couscous

Spinach/ egg soufflé

Spinach Soufflé Mushroom Caps

Ingredients

16 carefully chosen mushroom caps

1/2 cup of frozen chopped spinach, thawed

½ cup rice milk

4 egg whites

¼ cup grated low-fat cheese (parmesan or Mexican blend for mild flavor or cheddar for a sharper taste)

½ tsp garlic powder

¼ tsp onion powder

1 pinch of nutmeg

1 pinch sea salt

One pinch white pepper

Olive oil pray coating

Directions

Pre-heat oven to 350°F.

Rinse and snap stems from mushrooms and place on oiled baking pan.

Beat egg whites until fluffy and stir in seasonings.

Gently fold in rice milk, cheese and spinach.

Spoon mixture into mushroom caps and bake until it rises and is a golden brown on top.

*** Best served  fresh from the oven. This dish serves 8.

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Curried Couscous with Dates (serves 5)

One dutch oven

2 cups of couscous

2  cups of boiling water

3  scallions thinly sliced

1/2  cup of finely chopped dates

2  tbs curry powder

2 tbs finely chopped fresh cilantro

1 tbsp garlic powder

1 package Sazon seasoning

Salt/pepper to taste

3 tbs virgin olive oil

Heirloom tomatoes and sprigs of fresh parsley for garnish

• Bring water to a boil and add couscous
• Turn off the flame, cover tightly and let sit for five minutes.
• Work through with a fork or use your hands (with plastic gloves of course), making sure that each grain stands alone.
• Stir in all of the other ingredients and garnish with heirloom or grape tomatoes and a sprig of fresh parsley

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Wheat Meat Sliders

Wheat Meat, a brand of seitan, is a vegetarian meat substitute that’s made from wheat flour and, after it’s prepared, resembles chipped steak. People who are allergic to wheat shouldn’t eat it, but for those of us who can tolerate whole wheat flour, Wheat Meat is a perfect substitute for red meat. Although it’s a bit chewy, when prepared, well, it is delicious. The upside is that it has virtually no fat and half of the calories of beef. I use it for fake steak sandwiches or put it in stews, salads or simply sauté it in olive oil with mushrooms and serve over brown rice. Wheat Meat is the only type of seitan that I like because I find that most other brands are too chewy.

Ingredients

• Virgin olive oil
• Wheat Meat
• 3 cloves of crushed garlic
• Brie cheese
• hot chili peppers, minced
• barbecue sauce
• mini  hamburger rolls or small soft dinner rolls if you can’t find hamburger rolls

Directions

• Soften Brie cheese so it easily spreads
• Heat enough olive oil to cover the bottom of a cast iron pan, careful not to burn
• Thinly slice wheat meat and set aside
• Sauté’ garlic for one minute and then add Wheat Meat and sauté’ on low heat for about 15 minutes, then cover and simmer for another five minutes until soft.
• Stir in firmly minced hot pepper and mix well
• Slice rolls and dot with cheese, and broil for one minute until cheese is melted
• Warm Bar-b-Q sauce and spread a thin layer over melted cheese on each roll.
• Add Wheat meat to each roll and close with a tooth pick in the middle and serve

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Mini Pizzas

Pizza is one of my favorite foods because it’s so diverse. From the standard red tomato  sauce and mozzarella cheese to feta cheese and pesto with potatoes to shredded chicken and crushed pineapple, there are endless possibilities for pizza toppings – whereever your imagination takes you. The problem, though, is that pizza can be fattening if you don’t pay attention.  But you can cut down on calories by using low-fat toppings or make mini pizzas and discipline yourself to just eat a few.

I usually don’t mention stores,  however in this case I must tell you that Trader Joe’s sells fresh-made pizza dough balls that are wonderful. They only last up to three days refrigerated,  but they are very inexpensive  (99 cents), and  can be used in a variety of ways. They also come in three different flavors – plain, whole wheat and garlic herb.

Preheat oven to 375° F

Ingredients

• Pizza dough balls
• Spaghetti sauce
• Grated cheese – you can grate it yourself ( which is cheaper)  or buy it pre-grated. The flavors of cheese are endless, but my favorites include: goat cheese, feta, cheddar or shaved parmesan.

Toppings (there are so many, but here are some suggestions)

• Red sauce and mozzarella cheese
• Pesto and potatoes
• Mushrooms and onions
• Grilled Chicken and pineapple
• Vegetarian crumbles and soy cheese
• Goat cheese and black olives
• Sliced steak (either beef or vegetarian)
• Fresh tomatoes
• Fresh herbs like basil leaves, oregano
• Shrimp and fresh garlic

Directions

• Flour your hands and a work area, and roll out pizza dough with a rolling pin.
• Use a cookie cutter to cut the shape of your mini pizzas. You should get 8-10 per dough ball, and the great thing is that cookie cutters, like pizza dough balls, are really cheap (I found a collection for 99 cents per). They come in different shapes and you can usually find stars or holiday symbols to tailor-make your pizzas with a festive flair. If you don’t have a cookie cutter, you can use the top of a glass to cut the dough.
• Prepare your toppings bydicing or slicing them according to the size of the mini pie crusts. Cover them separately with plastic until you are ready to assemble the pizzas.
• Brush pizza dough with olive oil and bake for 3 minutes.
• Place toppings on mini pizzas and bake 10-12 minutes (or until toppings are bubbling) just before serving.

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Asian Cole Slaw for 10

Ingredients

2 packages broccoli coleslaw

1 jar of Marie’s prepared coleslaw dressing (more if you want it moist)

½ bottle of Makoto Asian Ginger dressing  (more if you want it spicy)

2 tbs mayonnaise

1 tbs honey mustard

2 tbs apple cider vinegar

¼ tsp sea salt

1 tbs brown sugar or honey

¼ cup yellow raisins

1 dash of tamari or soy sauce

Mix 1-2 hours before serving, cover and chill.

*** This is the basic recipe, but you might want to add a pinch of cayenne pepper if you are brave and want to give a little kick. I add or subtract depending on what else I serve and how moist I want it.

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Tomato Bisque with Mushrooms

Preheat oven to 375

Ingredients

5 lbs vine ripe tomatoes

1/3 cup virgin olive oil

2 tbs fresh chopped cilantro

3 tbs fresh chopped Italian parsley

3 cloves crushed garlic

1 tsp sea salt

¼ tsp cayenne pepper

1tsp dried oregano

2  tbs  flour

1 ½  cup rice milk

One jar all natural spaghetti sauce

1 cup sliced mushrooms

¼ cup scallions

1 sprig of fresh basil

Directions

• Heat  2  tbs olive oil and stir-fry sliced mushrooms, then set aside
• Cover and roast tomatoes until skin separates, then skin, core and chop and set aside
• In Dutch oven heat 1  tbs olive oil
• Sauté cilantro, parsley, garlic and scallions for one minute and then slowly add tomatoes while stirring. Cover and simmer on very low heat.
• Place remaining olive oil in a small sauté ’pan, heat on medium flame and slowly stir in flour for 4-5 minutes to make a roux
• Slowly add in rice milk and cook on a low flame while constantly stirring until you have a medium-thick white sauce
• Add white sauce to the tomatoes, salt and pepper, and then simmer until all of the ingredients have assimilated
• Add one medium jar of all-natural spaghetti sauce
• Place the mixture in the blender and blend for two minutes, or until it is thick and creamy
• Return to the Dutch oven and simmer on low heat
• Garnish with basil and mushrooms

This very simple recipe was created by my daughter Rashidah when she was 9 years old. It goes well with rice, pasta or salad, and tastes delicious cold the next day in a sandwich.

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Rashidah’s  Stuffed Salmon with Teriyaki Glaze

Pre-heat oven to 350 degrees.

Ingredients

• 1  1/2 -2 lb. whole fresh salmon
• tbsp.  virgin olive oil
• No-stick spray vegetable coating
• cloves  of garlic finely chopped
• 1/2 cup of  prepared stuffing  (from scratch is best, but boxed will do)
• 1/2 cup finely chopped fresh cilantro
• 1 tbsp.  fresh chopped parsley
• sprigs of fresh parsley for garnish
• 1/4 tsp. lemon pepper
• 1 dash of finely ground sea salt
• 1/3 cup of thick prepared teriyaki sauce
• 1 tbsp tamari sauce
• Juice from ½ of a lemon
• 3 tbsp. spring water

Directions

Have butcher cut a pocket in the middle of the salmon.

Wash salmon and pat dry. Place in a baking  or roasting dish coated with vegetable spray. Dish should be large enough to lay the salmon flat.

Finely chop parsley and cilantro, and mix together with sea salt and lemon pepper. Set aside.

In a separate dish, whisk together garlic, soy sauce and lemon  juice. Set aside.

Prepare stuffing and mix with fresh herbs and seasonings. Stuff into salmon, placing the  remaining stuffing around the edges of the pan.

Brush a thin glaze of teriyaki sauce on the salmon and bake for 35 minutes.

Meanwhile, whisk remaining teriyaki glaze with soy sauce.  Brush half of this mixture onto fish.

Sprinkle water on bottom of pan around, but not on top of, the fish.

Cover with foil and continue baking for about 10-15 more minutes until fish flakes apart but  is still moist (some people prefer their salmon rare but we like ours well done).

Drizzle with remaining sauce and garnish with sprigs of parsley.

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Dylan’s Roasted Fingerling  Potatoes

INGREDIENTS

• 2 pounds fingerling potatoes
• 3 tbps virgin olive
• 1/4 tsp sea salt
• 1/4 tsp freshly ground lemon pepper
• 1/4 tsp white pepper
• 1/4 tsp  Italian seasoning
• 3 cloves of fresh garlic (skinned and crushed in garlic press)
• 1 tbsp freshly ground parsley
• 1 tbsp freshly chopped cilantro
• 1 red onion

Directions

Wash and quarter potatoes and set aside.

Wash, peel and cut red onion into eighths.

Heat 1 tbps of the oil on low (olive oil heats very quickly) in dutch oven.

Mix all dry seasonings except the salt and set aside.

Stir garlic and red onion into pan on very low heat for two minutes. Then remove them from the pan and set aside/

Wipe pan clean and heat the remaining olive oil.

Toss potatoes in salt and then into the dutch oven, coating evenly. Brown on all sides and stir with a wooden spoon, allowing about 15 minutes of browning and being careful not to scorch.

When potatoes are soft,  turn off heat, and toss with the garlic and red onion, cilantro and parsley. Cover.

Allow to sit for five  minutes to absorb the fresh herbs.

Garnish with sprigs of fresh parsley and cilantro, and serve with fresh apple sauce on the side.

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Note: l  love  Michelle  Obama’s  10% rule and  have adopted it in my own kitchen. That  means by eating healthy foods 90 % of the time, we don’t feel so guilty when we allow ourselves  the luxury of eating all-time favorites like fried chicken the other 10%.  Although I usually prefer baked over fried,  every once in a while I do yearn  for something crispy,  ignore my  cholesterol and fill my junk-food craving with fried chicken.

Southern Fried Chicken

• One large cast iron frying pan
• One 18 -piece fryer pack of chicken

INGREDIENTS

2 cups 100% vegetable oil
½  tsp kosher  sea salt
1 tsp black pepper (white or cayenne  for spicy)
1 tsp paprika
1 tsp onion powder
½  tsp garlic powder
1 tbsp Italian seasoning
1½  cups of  flour
1 tsp curry powder (optional)

DIRECTIONS

Wash and pat dry each piece of chicken and clip off any excess hanging fat.

Heat oil on medium flame and turn to medium-high after preparing the chicken.

Mix seasonings  in a one-gallon ziplock bag.

Add flour to bag and then chicken, three pieces at a time until evenly coated. Shake off excess.

Test oil with a sprinkling of flour. If flour sizzles, it’s hot enough. If not, wait and try again.

Gently place chicken in the frying pan (so the grease doesn’t pop), leaving ¼ inch between each piece. Discard flour mixture when finished.

Fry chicken on medium-high burner for 12-15 minutes on each side, depending on the thickness of the pieces.

When both sides are golden brown, turn flame down to medium-low and cover (this will soften the skin but ensure that it’s done inside).  Cook for another 7 minutes on medium-low heat and then remove. Cover the last 5 minutes  so the chicken can breathe and crisp up again. Chicken should never be eaten pink.

Remove pieces and drain on a paper towel or brown paper bag.

Served best with  coleslaw.

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Tomato Vegetable Soup (vegetarian)

This recipe will feed 8-10 people,  is  nourishing and can be frozen for up to a month.

INGREDIENTS:

1 head of fresh garlic (chopped)

¼ cup each of fresh bay leaves, basil, oregano (finely chopped)

½ tbs of Kosher sea salt (to taste)

¼ tsp of cayenne pepper (to taste)

5 lbs tomatoes (Italian or vine ripe, roasted and skinned)

½ lb string beans (halved with ends cut off)

½ lb sweet potatoes (wedged)

¼ lb Yukon gold potatoes (diced)

2 yellow peppers ( quartered first and then halfed)

1 large zucchini (seeded and sliced into one-inch pieces)

1 large yellow squash (seeded and sliced into one-inch pieces)

1small acorn squash (seeded and diced)

1 large red onion (skinned and quartered)

1 lb baby carrots (washed)

1/fist full of fresh kale, leaves stripped from stems (for garnishing)

¼ lb small cap mushrooms (washed thoroughly and halved)

Two ears of fresh corn (sliced from cob)

¼ cup virgin olive oil.

4 cubes of vegetable bouillon

3 cups of spring water

DIRECTIONS

Pre-heat oven to 375.

Thoroughly wash tomatoes and pull off all vines and leaves.

Place them in a Dutch oven coated with olive oil and cover with foil. Roast for 35 minutes (about the time needed to prep the other vegetables.)  I like to have all of my vegetables washed and prepped before I start assembling the soup.

While tomatoes are roasting, wash and prepare vegetables in the following fashion:

Skin both sets of the potatoes. Dice Yukon gold potatoes to one-square inch and set aside. Slice the sweet potatoes into thick wedges. Quarter them first and split the quarters in half. The sweet potatoes are one of the keys to making this soup unique.

Gently toss garlic over moderate heat, careful not to burn. Slowly add in this order – onions, peppers, string beans, squash, sweet potatoes, carrots, mushrooms, corn, all squash, Yukon gold potatoes, fresh herbs and simmer until vegetables are nearly soft.  Then add skinned tomatoes, water, bouillon. Simmer and stir until vegetables have softened and assimilated. Take one cup of sup and puree, then return to mixture.

Serve, garnished with  leafy kale and a side plate of muffins, garlic bread or whole-grain toast.

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Apple Salad

INGREDIENTS

Fuji apples, sliced

Granny Smith apples, thinly sliced

Walnuts

Yellow raisins  (just a few)

Feta cheese

Butter lettuce

Raspberry vinaigrette dressing

Measure everything according to your own taste, mix and enjoy.