various other recipes-Where a healthy diet comes first

Curried Lentils and Cauliflower

1 cup Dried lentils

1 Bay leaf

2 cups Water

Wash and drain lentils. Place in pot with bay leaf and water, bring to a boil. Lower heat, cover and let simmer 25-30 minutes, until lentils are soft.

2 tsp. Extra virgin olive oil

1 Onion, chopped

1 Clove garlic, minced

1 tsp. Sea salt

1 tsp. Ground coriander

1 tsp. Ground cumin

1 tsp. Turmeric

1/4 tsp. Cinnamon

1 Small head cauliflower, cut into small flowerettes

1/2-1 cup Tomato sauce

1 tsp. Freshly grated gingerroot

3/4 -1cup Water

Heat oil in large pot. Add onion, garlic and salt; saute until onion is soft. Add coriander, cumin, turmeric and cinnamon and stir. Add cauliflouer, tomato sauce, gingerroot and water, stir well. Cover and let simmer until cauliflower is tender; around 15 minutes.

Stir the cooked lentils (discard bay leaf) in with the cauliflower-tomato mixture and serve over whole grains.

Garnish with plain yogurt and roasted cashews if desired.

The curry taste is not strong in the recipe, but really nice. Mixed vegetable such as carrots, broccoli and cauliflower also work well.

Submitted by Sonya Frances

Rhythms Healthy & Easy Vegetable Biryani

Monday, January 11th, 2010

This vegetable biryani can be made purely vegetarian or with diced chicken, and has an added bonus with the ingredient Chinese star anise! Chinese star anise, or Ba Jiao Hui Xiang, is a common cooking spice in Chinese and Indian cuisine, and is a major ingredient of the traditional Chinese Five Star powder. Anise contains some estrogenic compounds that help to promote menstruation, facilitate childbirth, and increase libido in women. But be careful not to confuse it with Japanese star anise which may look similar and is definitely not edible!

2 cups brown basmati rice

2 medium onions

1/2 cup vegetable oil

4 cups water

2 cups fresh vegetables (carrots, broccoli, cauliflower, green beans or peas; use any combination you like)

1 cup plain yogurt (I like to use soy or coconut milk yogurt to make it dairy-free)

2-3 medium tomatoes, diced

1 tsp cardamom

1 tsp clove

1 tsp cinnamon

1/2 tsp turmeric

1 tsp garam masala

1 tsp coriander powder

1/2 tsp red chili powder

3 green chilies (optional)

1 tsp fresh ginger or ¼ tsp ground ginger

1 clove minced garlic

2 bay leaves

2 Chinese star anise (or Chinese five star powder as substitute)

3 tbsp fresh chopped coriander leaves or 1 tbsp dried

2 tbsp dried basil

1. Wash rice thoroughly and soak in water for about 30 minutes.
2. Thinly slice onions. Heat ¼ cup oil in a large skillet, add one chopped onion and stir-fry on low until soft but not brown.
3. Add rice, stirring to coat rice with oil. Add water, bring to a boil then simmer on low heat until cooked.
4. Cut vegetables into small and equal sized pieces and place them in cold water. Place yogurt in a small bowl, add cardamom, clove, cinnamon, turmeric, garam masala, ginger, and garlic; mix well and set aside for 30 minutes.
5. Heat ¼ cup oil in medium skillet, over medium heat. Add bay leaves and star anise and fry for few seconds, and then add remaining sliced onion and green chilies (optional), and sauté until soft.
6. Add vegetables and stir-fry for 15-20 minutes. Add yogurt mixture and cook over medium-high heat, until vegetables are tender but still crisp. Season with salt.
7. Add the cooked rice and mix, cook on low for 2 minutes. Sprinkle with coriander and basil and serve.

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Cabbage Salad Recipe
finely shredded cabbage
a few cups of it with shredded carrots, tomato and cucumber, and for the dressing I take a mashed avocado with apple cider vinegar.a good addition to cabbage salad is caraway seed. I love to toss my salads with that, or sesame seeds..brings out more flavor than using celtic salt
*mashed advocado and apple cider vinegar-the dressing

Roasted Mediterranean Veggies

Ingredients:

1 large eggplant
3-4 large sweet potatoes (also works with red potatoes)
2 medium sweet bell peppers
1 large sweet onion
3 medium zucchini or summer squash
1/2 lb green beans
1/2 lb portabello mushrooms
1 bulb of garlic
2 tablespoons dried basil (you can use fresh, but will need more)
2 tablespoons dried oregano (you can use fresh, but will need more)
8 oz can of tomato sauce
olive oil
salt if desired and black and white pepper to taste
Directions:

* Preheat oven to 375 degrees.
* Cut up all veggies into 1″ pieces. Peel and crush garlic. Put all into large bowl and mix in herbs.
* Pour into roasting pan and sprinkle with salt and pepper and drizzle on olive oil to taste. Then pour on tomato sauce. Cover.
* Bake for 1 to 1 1/2 hours. If pan is dry at 30-45 minutes, you can add 1/2 cup water.
* It’s done when the veggies are tender.

High Fiber Tuna Salad

Nutrition Facts: Serving size: 1/4 recipe. Calories: 290; Fiber: 6g; Protein: 29gIngredients:1 15-oz. can great northern beans 2 2-oz. cans light tuna (no salt added)½ tbsp. fresh lime juice2 tbsp. extra virgin olive oil1 tbsp. fresh parsley, chopped1 ½ tbsp. chopped shallots10 cherry tomatoes, quarteredSea salt and pepper to tasteDirections:Mix all ingredients in a medium bowl and toss well. Refrigerate for approximately 3 hours before serving. Serves 4

Steel Cut Oat Crunch

Nutrition Facts: Serving size: 1 cup. Calories: 312; Fiber 12g; Protein 8g.Ingredients:½ cup dry steel cut oats1 cup water½ tsp. sea salt½ Granny Smith apple with skin, chopped¼ cup almond milk, plain¼ cup chopped raw walnuts*Cinnamon to tasteDirections:Mix the oats, water, and sea salt in saucepan; cover and let soak overnight. In the morning, heat the oat mixture over medium heat until creamy, approximately 5 to 10 minutes. Remove from heat; stir in chopped apples, almond milk, and walnuts. Pour into serving dish and sprinkle with cinnamon to taste. Serves 1.*All raw nuts should be soaked overnight. Note: Soaking the raw oats overnight will decrease cooking time by 20 minutes. For sodium reduction, exclude the sea salt.Brenda’s Tips: This breakfast will stay with you throughout the morning. Steel-cut oats are a much better, healthier choice than rolled oats.



Roasted Sweet Potatoes, Fennel, and Green Beans

Ingredients

o 2 large sweet potatoes
o 1 1/2 lbs fresh green beans
o 1 large fennel bulbs
o 6 garlic cloves
o 5 slices sun-dried tomatoes
o 6 tablespoons extra virgin olive oil
o 1/4 teaspoon salt
o 1/4 teaspoon pepper

Directions

1. cube sweet potatoes and slice fennel bulb and toss in olive oil, salt and pepper and roast around 20 minutes.
2. snap ends off of greenbeans and snap beans in half if they're long. Dice garlic and slice sundried tomatoes. Take sweet potatoes and fennel out and stir in the rest of the ingredients. Roast until desired doneness.

Salmon With Fennel En Papillote

About This Recipe

"From "A French Woman For All Seasons""
Ingredients

o 3 ounces fresh ginger, peeled and cut into thin sticks
o 1 lemons, juice and zest of
o 4 tablespoons olive oil
o salt and pepper ( to taste)
o 2 fennel bulbs, cleaned and sliced
o 4 (4 -5 ounce) salmon steaks

Directions

1. Preheat the oven to 400 degrees.
2. Place the ginger, lemon zest and juice, oil, salt and pepper in a bowl and mix well.
3. Cut 8 pieces parchment paper (or aluminum foil) into squares large enough to cover each salmon steak and leave a 2-inch border all around. put some fennel and a salmon steak in the center of a square and drizzle over with the ginger-lemon mixture.
4. Place the remaining parchment squares on top of each salmon and fold up the edges to form packets.
5. Put the papillotes on a baking sheet and bake in the oven for 12 to 15 minutes. Set each on a plate and serve.