On this page I will start publishing recipes for whole foods and the nutritional content of the meal. Feel free to post your own recipes in the comments field so we can set up an exchange for everyone to share recipes.
Veggie Loaf
Cook 1.5 c lentils by simmering in water for 45 minutes
Sautee the following in a pan:
1 tbsp olive oil
All vegetables should be finely chopped or minced in a food processor to hold optimize holding the loaf together.
2 green peppers
2 red peppers
½ onion
1 zucchini
3 carrots
3 garlic cloves
Season to taste with salt, pepper, mustard seed, ketchup, etc (you can even make it a soy/ginger loaf with fresh ginger root and soy sauce) Let everything cool, then put all ingredients in a bowl with 2 cups of bread crumbs and 3 eggs and blend thoroughly. Put ingredients in pan – pat down firmly (put a thin coating of ketchup on top if desired (this keeps it from drying out, but it’s not necessary) Bake in an 8×8 pan (lightly coated in olive oil). Bake covered with foil at 425 for about 30 minutes or until a knife comes out clean.
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Carrot Ginger Soup
Sautee in a soup pan until translucent:
1 large onion
4 stalks of celery
Olive oil or butter
1-2 tablespoons of minced ginger (to taste)
1-3 cloves of minced garlic (to taste)
1 Red bell pepper
Add 2 cups of water or vegetable broth or chicken broth
Add a whole bunch of chopped carrots – about 8-12 cups chopped
Add 1 chopped yam
Add 2-3 chopped potatoes
Simmer until ingredients are all soft. Keep adding water as required. Puree if desired. Add 1 cup of milk or cream (optional). Season with salt and pepper to taste.
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I Can’t Believe It’s Not Meat Chili
Ingredients:
2 packs of firm tofu – drain the water out of these and freeze them, defrost when you plan on making this. I always have a couple packs frozen just in case
1 Large Yellow Onion
1-2 Bell Peppers
A big can of diced tomatoes or 2 baskets of cherry tomatoes
1-2 cups Kidney beans
Chili seasoning
Directions:Ring out the tofu and crumble into a sauce pan, add ½ olive oil and sauté till brown.Dice onion and bell peppers and sauté with olive oil in your soup pan till onion turns clear, then add the browned tofuAdd diced tomatoes with all the juices from the can, 1 or two cans of kidney beans, 3 cups of water with the seasoning dissolved in it, some tomato sauce if you want. Simmer until done.
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Pumpkin Curry Cream Soup:
Ingredients:
1 med sugar pumpkin (a little smaller than a basketball)
Optional – 2 acorn squash and 5 carrots
1.5 cup Whole milk (or 3/4th cup of heavy cream)(the recipe works without milk as well)
1 med onion
4 celery branches
1 tbsp Black mustard
2 tbsp fresh Ginger root
2-4 tbsp Curry spice 9mild or hot – season to taste)
1 cup cranberries
2-4 cups Chicken broth (or beef, vegetable or water is fine)
Directions: Cut the squash into manageable size pieces and remove the seeds. Steam the squash until it gives under a fork (like when a baked potato is done). Let cool and remove the squash flesh from the skins. In your soup pan Sautee the onion, celery and black mustard in butter (or olive oil or water), until translucent. Add the broth and squash. The volume of broth is relative to how thick you want the soup. It’s in the area of 4-6 cups. Add ginger, curry, black pepper and salt to taste. Add the cranberries. Let simmer for 1+ hour (the longer the simmer the deeper the flavor, so you want to consider how much spice you add in relation to how long your cook time is.) I add the milk at the end so it doesn’t scorch through the cooking process. Then I puree the soup right in the pan with this tool: http://www.cooking.com/products/shprodde.asp?SKU=101562 . The immersion blender is not required kitchen equipment, but if you’re going to get into soup making it’s a great alternative to pouring things back and forth through the blender.
