Barbecued Eggplant

1 Eggplant -Barbecue Sauce -salt Preheat the oven to 350 degrees. Peel and cut the eggplant into 1/3-inch thick slices. Salt the slices. Place on a rack or colander and let stand for 30 minutes. Wipe off salt with a … Continued

Kasha Stuffed Tomatoes

6 lg Firm, ripe tomatoes 1/2 ts Salt ——-KASHA STUFFING——- 1/2 c Scallions, thinly sliced 2 Garlic cloves, minced 1 Celery rib, chopped 1 c Mushrooms, chopped 2 tb Olive oil 1 tb Egg replacer, powdered 1/4 c Water 1 … Continued

Simple Vegetable Ragout With Parsley

3 ea Morels, dried 1 1/2 tb Sunflower oil 1/2 lb Yellow onions, thinly sliced 2 ea Garlic cloves, chopped 1/2 lb Carrots, thickly sliced 1 1/4 c Vegetable stock 1/2 lb New potatoes, sliced Salt and pepper, to taste … Continued

Broccoli With Mustard Dressing

6 c Broccoli, cut into florets 1 tb Olive oil 1 tb Lemon juice 1 tb Balsamic vinegar 1 tb Dijon mustard Cut broccoli into flowerettes, peel stem, cut into diagonal pieces. Steam for 6-7 minutes until just tender crisp. … Continued

Marinated Vegetable Toss

2 c Tomato Wedges; peeled 1/2 c Radishes; sliced 1/2 md Red onion; thinly sliced 1/2 c Celery; cescents 1/2 c Cucumber; chunks Dietetic Italian dressings; Combin all vegetables in salad bowl; pour Italian dressing over. Refrigerate overnight. Food Exchange … Continued

Stir-Fried Greens With Oyster Sauce

1/2 lb Collard greens 3 tb Vegetable oil 1 tb Garlic, chopped ———SEASONINGS——— 1 tb Soy sauce 1 tb Bean paste 2 tb Vegetarian oyster sauce 1 tb Cornstarch dissolved in 1/4 c Water ———-GARNISH———- 1 tb Cilantro leaves, chopped … Continued

Cauliflower With Onion And Tomato

1 md Cauliflower, broken into – florets 1 md Onion, chopped 1 ea 2″ piece ginger, grated 7 tb Water 5 tb Vegetable oil 6 ea Garlic cloves, chopped 1 ts Cumin 1 ts Coriander 2 sm Tomatoes, peeled & … Continued

Orange-Raisin Carrots

1 lb Carrots; peeled and sliced 3/4 c Water 1/2 ts Salt 2 tb Cornstarch 1 c Orange juice 1/2 c Raisins 1 tb Sugar Combine carrots, wate, and salt in a medium saucepan; bring to a boil. Cover, reduce … Continued

Thai Salsa

2 md Cucumbers 1 ts Salt 1/4 c Basil, fresh leaves chopped OR 2 tb dried 3 tb Peanuts, dry roasted 1 Jalapeno pepper, fresh 2 tb Vinegar, white 2 tb Honey 2 tb Sesame oil Peel, seed and coarsely … Continued

Eggplant With Tomatoes

————UCSD HEALTHY DIET FOR DIABET———— 2 Thin slices Eggplant (50gm) 2 ts Butter (10gm) 1/4 c Canned tomatoes (50 gm) 1/2 ts Chives, chopped (2gm) Salt and pepper to taste Brown the eggplant in butter. Add salt and pepper. Heat … Continued

Quick Spinach With Sesame Seeds

2 pound spinach, small leafed 2 tablespoon peanut, or other nut oil 2 tablespoon soy sauce 1 tablespoon lemon juice 1 each garlic, clove, minced 2 tablespoon sesame seeds, toasted 1 pepper, freshly ground Rinse spinach carefully, but leave branches … Continued

Brown & Wild Rice

1 cup of brown rice 1 cup of wild rice 4 cups of water Bring to a boil, cover, and simmer for 45 minutes.


3 tablespoons cold pressed olive oil 4 cloves garlic, chopped 1-1/2 cups brown rice 3-1/2 cups water 14 sun dried tomato halves 1/2 teaspoon sea salt 1/4 teaspoon black pepper 1 teaspoon basil 1/2 teaspoon rosemary 1/2 teaspoon parsley 1/2 … Continued

Bean Sprouts And Green Onions

2 ts Walnut oil; 1 lb Bean sprouts; 6 Green onion; chopped 1 tb Low-sodium soy sauce; 1 tb Fresh parsley; chopped 1 tb Sunflower seeds; In a wok or a large, non-stick skillet, heat oil. Rinse bean sprout under … Continued

Kentucky Bourbon Sweet Potatoes

3 1/2 lb Canned, vacuum-packed sweet Potatoes 1 c Sugar 1/3 c Bourbon 1/2 c Butter or margarine 1/2 ts Vanilla extract 2 c Miniature marshmallows Fresh sweet potatoes, cooked until soft and then peeled, can be substituted for the … Continued

Smothered Red Peppers Paprikash (Russian Lecho)

3 T Vegetable oil [used FF Broth] 2 Medium-size onions, cut in Half and thinly sliced 1 Scant t sweet Hungarian Paprika 6 lg Red peppers, cored, seeded, And cut into medium-thick Strips 3 Canned Italian plum Tomatoes, drained and … Continued

Brussel Sprout Oriental

2 lb Brussel sprouts; washed Water, salted 1 ts Soy sauce 1/2 ts Seasoned salt 1 tb Butter (or marg.) 5 oz Water chestnuts; drain/slice Simmer brussel sprouts, covered, in a small amount of salted water for about 8 to … Continued

Mashed Winter Squash

1 3/4 lb Winter squash; 1/2 ts Vegetable oil; 1 1/2 tb Margarine; cut into pieces; Ground cinnamon for garnish -(optional) Preheat oven to 350 degrees Cut each squash into lengthwise quarter; scoop out seeds and discard. Score yellow meaty … Continued

Stir-Fried Spinach

6 tb Vegetable oil 4 ea Garlic cloves, crushed 2 tb Soy bean paste 1 ts Pepper 2 ea Tomatoes, cut into wedges 2 ea Red chilies, sliced 2 lb Spinach, chopped Heat the oil in a wok & stir-fry … Continued

Cauliflower-Broccoli Medley

1 Cauliflower head 1 bn Broccoli 2 sm Onions; sliced and separated -into rings 1/2 c Mayonnaise 1/3 c Vegetable oil 1/3 c Vinegar 1/4 c Sugar 1/2 ts Salt 1/4 ts Pepper 2 sl Bacon; cooked and crumbled Wash … Continued

Oriental Oats Pilaf

1 1/2 c Quaker Oats, uncooked – (quick or old-fashioned) 1 Egg; beaten 1 c Sliced mushrooms 1/2 c Sliced green onions 1/2 c Sliced celery 2 tb Margarine or butter 1/2 c Chicken broth 2 tb Soy sauce 2 … Continued

Thai Style Fried Noodles

8 oz Flat Thai noodles (gwit dio) 4 tb Vegetable oil 2 tb Garlic, chopped ———SEASONINGS——— 1/2 c Peanuts, crushed 2 tb Chopped sweet pickled radish 1/4 lb Tofu, diced 2 tb Soy sauce 2 ts Sugar 1 ts Red … Continued

Eggplant-Spinach Curry

1/4 c Oil 1 ts Black mustard seeds 12 Garlic cloves; minced 2 lb Spinach; rinsed, dried, – and finely chopped 1 md Eggplant – cut into 1/2″ cubes 1 Piece ginger root (1-inch) -peeled and grated 1/4 ts Jalapeno … Continued

Brown Rice And Grain Mixture

5 cups of water 1 cup brown rice 1/2 cup wild rice 1/2 cup lentils 1/4 cup millet 1/4 cup amaranth 2 cups fresh vegetables, cut up (optional) 1/2 onion or 2 cloves garlic, chopped (optional) Place ingredients in a … Continued

Fried Cabbage

1 sm Onion, finely chopped 6 tb Oil 1 lg Tomato, sliced 1/2 ts Salt 1/2 ts Curry powder 1 md Cabbage, shredded 2 ea Carrots, sliced into rounds 1 ea Green bell pepper, chopped Over moderate heat, fry the … Continued

Green And Gold Squash

1/2 lb Zucchini; 1/2 lb Yellow summer squash; 1 cl Garlic; minced 1 ts Dried Leaf Oregano; 1/4 ts Pepper; 1 ts Virgin olive oil; Slice zucchini and squash in thin rounds. Mix with garlic, oregano, and pepper, and place … Continued

Bean Sprouts With Tomatoes

4 tb Vegetable oil 4 ea Garlic cloves 2 tb Soy bean paste 1 ea Yellow onion, quartered 4 c Bean sprouts 1 ea Red chili pepper, sliced 3 ea Tomatoes, quartered 4 tb Green onions, chopped 4 tb Cilantro, … Continued

Snow Peas And Water Chestnuts

2 c Fresh snow peas; 1 cn (8oz) water chestnuts; -(1 cup) sliced 2 ts Walnut oil; ds Sesame oil; Salt and pepper to taste; Trim ends and strings off snow peas. Rince and drain water chesnuts. Dry on paper … Continued

Brussels Sprouts A La Greque

4 c Water 3 lb Brussels sprouts 2 ts Red wine vinegar 2 ts Lemon zest 1 ea Lemon juiced Salt & pepper 1/3 c Chopped parsley 1/4 c Pimento, optional Boil water in a large pot & add brussels … Continued

Maya’S Potatoes

8 md Potatoes Oil for deep frying 1 ea Onion, coarsely chopped 4 ea Garlic cloves, pressed 6 tb Oil 1 pn Asafetida 7 ea Fenugreek seeds 1/2 ts Fennel seeds 1/4 ts Black onion seeds 1/4 ts Black mustard … Continued

Stir-Fried Vegetables

1/4 c Oil, vegetable 2 c Chinese cabbage; coarsely -shredded 1 c Green pepper; sliced 16 oz Bean sprouts; drained 8 oz Bamboo shoots; drained 8 oz Water chestnuts; drained -and sliced 3 c Spinach; coarsely chopped 2 tb Soy … Continued

Cold Noodles With Pineapple

10 oz Somen or hiyamugi noodles 1/2 ea Fresh pineapple, chopped ———–SAUCE———– 4 tb Soy sauce 1 c Coconut cream, boiled & – cooled Juice of 1 lime 2 tb Sugar 2 tb Garlic oil, see note ———GARNISHES——— 3 ea … Continued

Parchment-Wrapped Potato Parcels

6 oz Lean cooked ham – (thinly sliced) 2/3 lb (2 medium) potatoes – cut into 1/8-inch slices 1 sm Zucchini – cut into 1/4-inch slices 1 sm Crookneck squash – cut into 1/4-inch slices 1 sm Red bell pepper … Continued

Tomato-Cucumber Relish

1/2 Cucumber peeled, seeded and Diced 2 Plum tomatoes, seeded and Diced 1 Jar (4 oz) pimientos, diced 1/4 c Chopped scallions 1/4 c Snipped fresh parsley 1/4 c Cider vinegar 2 tb Honey In a small bowl, combine the … Continued

Festival Corn Salsa

1 c Fresh corn kernels, cooked 1 Ripe papaya, peeled, seeded -and cut into 1/4″ dice 1/3 c Finely diced red onion 2 Ripe plum tomatoes, seeded -and finely diced 1 1/2 t Finely minced garlic 1 T Freshly grated … Continued

Brown Rice With Onions And Peppers

5 cups of water 2 cups brown rice 1/2 cup wild rice 1 onion or 3 cloves garlic, chopped 1 green pepper, chopped 1 teaspoon parsley 1 teaspoon basil 1 teaspoon oregano 1/2 teaspoon sea salt 1/8 teaspoon black pepper … Continued

Oil And Lemon Dressing

1/4 cup lemon juice 1/2 cup cold pressed olive oil 1/2 teaspoon basil 1/2 teaspoon parsley 1 teaspoon oregano 1/2 teaspoon garlic powder 1/8 teaspoon black pepper 1/4 teaspoon sea salt Mix all ingredients together in a jar or container. … Continued

Green Peas And Mushrooms

1 c Water; 2 c Green peas; fresh or frozen 1 ts Vegetable oil; 4 lg Mushrooms; sliced 3 Green onions; chopped 1 tb Low-sodium soy sauce; In a saucepan, bring water to a boil, add peas and cook 5 … Continued

Besan Curry

1/4 c Chickpea flour 1 lg Tomato 1/4 c Green peas 1 lg Potato 1 lg Onion 1/4 lb Ginger 1/2 ts Garlic powder 1/4 ts Mustard powder 1/4 ts Cumin 1/4 ts Coriander 1 ts Turmeric 1/2 ts Salt … Continued

Leeks Vinaigrette

8 md Size leeks, trimmed well -washed 1 tb Balsamic vinaigrette Split the trimmed leeks lengthwise, leaving the white root ends whole. Make certain all sand is rinsed away. Bundle leeks and tie with string. Drop into saucepan of boiling … Continued

Southwestern Style Black Eyed Peas

1 cn Black-eyed peas 1 Carrot, diced 1/2 Onion, diced 1/4 Green pepper, diced 1 Stalk celery, diced 3 Cloves garlic, minced or Pressed 1/2 t Salt, or to taste 1/4 t Pepper, or to taste 1/4 t Tobasco or … Continued

Bulger Oriental

1 c Bulger wheat 1 c Water 1/4 c Olive oil 1/4 c Lemon juice 2 ts Low sodium soy sauce 1 c Diced tomato 1 c Diced Japanese cucumber 1/2 c Chopped green onions 1/2 c Chopped Chinese parsley … Continued

Mesa Squash Fry With Sunflower Seeds

1 ea Green anaheim chile 1 tb Sunflower oil 2 ea Garlic cloves, chopped 1/2 ts Salt 1/2 ts Black pepper 8 ea Ears sweet yellow corn, – kernels cut from the cob 8 sm Zucchini or yellow squash, – … Continued

Stuffed Peppers — Thai Style

8 sm Green bell peppers ———-FILLING———- 1/2 lb Fresh mushrooms, chopped 2 tb Green onion, chopped 1 tb Garlic, chopped 1/2 ts Ginger, chopped 1/4 ts Pepper 1/4 ts Sugar, optional 1/2 tb Cornstarch dissolved in 1 tb Water ———-GARNISH———- … Continued

Cold Stuffed Tomatoes

6 lg Tomatoes Salt 1/3 c Cucumber; finely diced 1/3 c Onion; grated 1/3 c Green pepper; chopped 1/3 c Celery; chopped 1/3 c Cabbage; finely shredded 1/2 ts Salt ds Pepper 1/3 c Mayonnaise ds Hot sauce ds Curry … Continued

Parsley Stuffing Balls

12 oz Soft white breadcrumbs 6 oz Butter (or margarine -KM) 1 Onion; grated 2 ts Mixed herbs 6 tb Chopped parsley (or more) 1 Lemon (or more); rind grated Lemon juice Salt Freshly ground black pepper Mix all ingredients … Continued

Tomatoes Stuffed With Corn Slaw

8 lg Tomatoes 1/4 c Cider vinegar 2 tb Balsamic vinegar 2 tb Sugar 3 tb Tofu mayonnaise 1/2 ts Celery seeds 1/2 ts Dry mustard 1/4 ts White pepper 4 c Green cabbage, shredded 1 ea Tart green apple, … Continued