Sweet Spaghetti Squash

30 mins

• 1 medium spaghetti squash
• 1 Tbsp. butter
• 4 medium carrots, finely grated
• 1 shallot, minced
• 1/4 cup currants (optional)
• 1/2 cup water
• 1 tsp. fresh dill (optional)
• 2 Tbsp. pure maple syrup (optional)
• 1 tsp. cinnamon
• 1/2 tsp. cardamon
• 1/2 tsp. sea salt (optional)
• 1/4 tsp. fresh ground white pepper

Cut squash in half lengthwise. Remove seeds, and place facedown in vegetable steamer, covered, over boiling water for approximately 20 minutes or until squash is tender. Cool slightly, scrape squash from shell and set aside.

In large saucepan, melt butter. Add carrots, shallot, and currants, and saute briefly. Add water, cover and simmer until carrots are almost tender. Add dill, maple syrup, cinnamon, cardamon, sea salt, and pepper. Stir in squash and combine well. Simmer, covered, over low heat for 10 minutes, then remove cover and continue simmering, stirring frequently, until all water is absorbed. Serve with Curried Vegetables or in plae of rice or pasta. Any leftover squash can be added to soups or stews.

Serves 6

Recipe via Fit For Life

Dilled Cucumbers

15 mins

• 1 cucumber, peeled, seeded and sliced thin with carrot peeler, then julienned
• 1/2-3/4 cup sour cream, depending on size of cucumber
• 2 Tbsp. fresh lemon juice
• 1 Tbsp. scallion, minced
• 2 Tbsp. fresh dill, chopped or 1 tsp. dried dill
• 1/4 tsp. sea salt, seasoned salt or salt-free seasoning

Combine all ingredients. Mix well. Refrigerate until ready to use. Serve as separate salad or as sauce for broiled fish.

Serves 2-4

Recipe via Fit For Life

Curried Vegetables

30 mins

• 2 tsp. safflower oil, butter or ghee (clarified butter)
• 1/2 tsp. mustard seeds (optional)
• Pinch of asafetida (hing) (optional)
• 1 Tbsp. green chili, minced, bell pepper, chopped (use green chili if you like a hot curry)
• 1 small cauliflower, cored and cut into small, fine florets
• 1/4-1/2 tsp. sea salt
• 1 tsp. coriander powder
• 1/8 tsp. tumeric
• 1 Tbsp. water
• 1 1/2 cups frozen petite peas
• 3 Tbsp. coconut, finely grated
• 2 Tbsp. fresh cilantro, finely chopped
• Juice of 1/2 small lime

Prepare the vegetables:

In a large saucepan with lid, heat oil, butter or ghee. Add mustard seeds, asafetida and green chili or bell pepper. Add cauliflower. Cover and dry-steam over very low heat, adding sea salt, coriander, and tumeric as vegetables cook. Stir frequently. Add water if vegetables begin to stick. Cook 5-10 minutes, stirring frequently until cauliflower is tender. Add peas, mix well and cook for 3-4 minutes longer. Stir in coconut, cilantro and lime juice. Mix well and heat gently for a few minutes.

Serves 3-4

Wet curry variation:

Place grated coconut in blender with 1/4 tsp. cumin, a small slice of fresh ginger, 1-2 cloves garlic, 1 tsp. coriander, 1/8 tsp. tumeric, add water to cover. Liquefy. Add coconut sauce at end of cooking when adding peas. Cook 3-4 minutes. Add cilantro and lime juice.

Recipe via Fit for Life

Perfect Corn on the Cob

7 mins

• 4 ears of corn
• Butter
• Sea salt, seasoned salt or salt-free seasoning

Always store corn in husks in refrigerator. It will keep much better and longer. In soup kettle, bring water to a boil. Add husked corn, and boil for exactly 5 minutes. Remove to platter. Add butter and sea salt.

Serves 2-4

Recipe via Fit For Life

Stir-Fried Lo Mein with Shredded Vegetables

25 mins

• 1 Tbsp. safflower oil
• 1 tsp. garlic, minced
• 1/2 tsp. fresh ginger (optional)
• 2 cups cabbage, shredded
• 1 cup scallions, cut in long slivers
• 2 cups zucchini, cut into 1/4-inch diagonal slices, then slivered into matchsticks
• 1 cup snow peas, shredded
• 2 cups asparagus or broccoli, cut into 1-inch diagonals or thin florets
• 3 Tbsp. safflower oil
• 4 cups cold cooked noodles (buckwheat soba, jinenjo noodles, De Cecco whole-wheat spaghetti, or any other whole-wheat or vegetable noodle)

If using broccoli, presteam for 4 minutes. Heat wok for several minutes while preparing vegetables. Add 1 Tbsp. oil and swirl in wok to coat sides. Add garlic and ginger and immediately add all vegetables. Stir-fry in hot oil, adding 1-2 Tbsp. of water if necessary to keep vegetables from scorching. Stir-fry until vegetables turn bright green (just a few minutes), then turn them out on large platter. Wash wok and replace over medium-high heat.

Sauce:

• 1 Tbsp. tofu sauce or tamari
• 1 tsp. fresh lemon juice or dry sherry
• 1 Tbsp. roasted sesame oil
• 2 Tbsp. Hain barbecue sauce or Chinese bean or peanut sauce
• 1 tsp. honey
• 1 tsp. hot curry paste (optional) or 1/2 tsp. curry powder

In small bowl, combine all ingredients. Mix well, and set aside.

Heat 3 Tbsp. oil in hot wok. Add noodles, and stir-fry until warm. Add vegetables and sauce. Toss to combine well. Turn out on large platter.

Serves 2

Recipe via Fit For Life

Blue Ribbon Split Pea Soup

1 hour 40 mins

• 2 Tbsp. butter
• 1 Tbsp. safflower oil
• 1 cup carrots, coarsely chopped
• 1 cup celery, coarsely chopped
• 1 1/2 cups onion, coarsely chopped
• 1 large clove garlic, minced
• 2 cups cabbage, finely shredded
• 10 cups water
• 2 cups green split peas
• 1 tsp. dried basil
• 1 tsp. dried thyme
• 1 tps. dried marjoram
• 1/2 tsp. dried oregano
• 1/2 tsp. dried summer savory
• 1/8 tsp. dried sage
• 1/4 tsp. celery seed
• 1/4 tsp. ground coriander
• 1/2 tsp. sea salt (optional)
• 1/4 tsp. seasoned salt or salt-free seasoning
• Fresh ground black pepper
• 1 vegetable bouillon
• 4 Tbsp. fresh parsley, minced.

Heat the butter and oil together in a large soup kettle. Add the carrots, celery, onion, garlic and cabbage and saute, stirring frequently, for several minutes. Add the water, the split peas, the seasonings and the bouillon. Bring to a boil. Cover and simmer over medium heat for 1 hour and 30 minutes, stirring frequently. Stir in the parsley and adjust the seasonings. This soup freezes beautifully so freeze any left over in an airtight container to be used for another meal.

Serves 8

Recipe via Fit For Life

Crusty Butter-Crumb Vegetables

25 mins

• 1 medium cauliflower, cored and broken into small florets
• 1/4 head red cabbage, cored and shredded
• 6 medium carrots, cut into slices or matchsticks, or diced
• 2 medium yellow squash, cut into 1/2-inch cubes
• 2 cups bok choy greens, shredded

Prepare the vegetables:

Place cauliflower, cabbage, carrots and squash in vegetable steamer, covered, over boiling water for 10 minutes or until tender. Add bok choy greens for last minute of steaming to wilt them.

Butter-Crumb Topping:

• 2 Tbsp. butter
• 1 clove garlic, minced
• 4 slices whole-grain bread

Prepare the topping:

In a large heavy skillet, melt butter. Add garlic and saute for flavor. In food processor or blender, process bread to a medium consistency. Toss bread crumbs in garlic butter until all butter has been absorbed and crumbs are evenly coated.

• 1 Tbsp. butter
• 1/2 tsp. Spike
• 1/4 tsp. sea salt
• Fresh ground black pepper
• 2 Tbsp. butter

Assemble the casserole:

Preheat oven to 500 degrees. In large bowl, toss steamed vegetables with 1 Tbsp. butter, Spike and sea salt. Add pepper, if desired, and 1/2 cup butter-crumb topping. Mix well. Spread vegetables in shallow oven-proof casserole. Top with remaining crumb topping. Dot with 2 Tbsp. butter. Bake in oven for 5 minutes. Any leftover casserole can be added to soups, used in vegetable toasties or rolled in hot chapatis.

Serves 4

Recipe via Fit For Life

Great Guacamole

5 mins

• 1 avacado
• 1/2 tsp. Spike or Parsley Patch Mexican Seasoning (salt-free)
• 1/2 tsp. cumin
• 1/2 tsp. dried oregano

Cut avacado in half, remove seed, and scoop out pulp, reserving seed. In small bowl, mash with fork, mixing in seasonings. Whip with fork until creamy. If you are not going to serve quacamole immediately, return seed to bowl to prevent discoloration, cover tightly and refrigerate until ready to use. Serve as dip for natural corn chips, celery stalks or other raw vegetables.

Serves 1-2

Recipe via Fit For Life

Award-Winning Potato-Lover's Salad

35 mins

• 6 tiny new potatoes (red-skinned)
• 2 Tbsp. butter
• 1/2 tsp. sea salt, seasoned salt or salt-free seasoning
• 1/4 tsp. sweet Hungarian paprika
• 2 cups broccoli florets (leave 2 inches of stems attached)
• 4 cups head lettuce, washed, dried and broken into bite-size pieces
• 2 cups spinach, coarsely chopped
• 1 cup alfalfa sprouts
• 1 cup red cabbage, finely sliced or shredded

Prepare the salad:

Place potatoes whole and unpeeled in vegetable steamer, covered, over boiling water for 20 minutes or until almost tender. While potatoes are steaming, prepare broccoli, greens, and dressing. Remove from heat and cut into 1/2-inch cubes (peeling is optional). Place in large bowl and set aside. Melt butter in small saucepan. Pour butter over potatoes and toss well. Add sea salt and paprika and mix well. Place potates in one layer on cookie sheet. Place at highest shelf position in preheated broiler. Broil for 5-10 minutes.

While potatoes are broiling, steam broccoli whole for 5-7 minutes or until just tender and bright green. Remove from heat immediately and set aside to cool.

Place lettuce and spinach in large bowl and add sprouts, separated so they don't clump. Add cabbage. Cut broccoli lengthwise into think slivers. Add to greens.

Creamy Dressing:

• 1 large clover garlic
• 2 Tbsp. fresh lemon or lime juice
• 1/4-1/2 tsp. sea salt (optional)
• 1/4 cup olive oil
• 1/2 tsp. dried oregano
• 1/4 tsp. dried thyme
• 1-2 Tbsp. mayonnaise
• Fresh ground black pepper (optional)

Prepare the dressing:

Peel garlic and crush (if you like a heavy garlic flavor) or cut in half (if you like a milder salad). Place garlic in measuring cup and pierce with fork. Add lemon or lime juice, salt, olive oil and herbs. Add mayonnaise and whip dressing with garlic fork until thick and creamy. Pour dressing over salad and toss well.

Complete the salad:

Remove potaotes from broiler. Add to salad. Season with pepper, if desired. Toss well.

Serves 2

Recipe via Fit For Life

Salade Parisienne with Asparagus

15 mins

• 1 head butter lettuce
• 1/2 head red leaf lettuce
• 1/2 lb. fresh or frozen asparagus

Prepare the salad:

Wash lettuce, dry thoroughly, and break into bite-size pieces, discarding heavy center stalk. Break and discard heavy ends from asparagus and plunge, whole, into boiling water for 3-5 minutes or until bright green and tender-crisp. Remove from water, drain well, and cut into 1 1/2 inch pieces. Combine with lettuce.

French Dressing:

• 3 Tbsp. olive oil
• 1 Tbsp. fresh lemon juice
• 1/2 tsp. Dijon mustard
• Sea salt (optional)
• 1 clove garlic, halved
• Fresh ground black pepper

Prepare the dressing:

Place oil, lemon juice, mustard and sea salt to taste in measuring cup. Skewer garlic on fork, and whip dressing with garlic fork. Pour over salad. Add pepper to taste and toss well.

Serves 4

Recipe via Fit For Life

Sweet Basil Carrots

25 mins

• 12 medium carrots, peeled
• 3 Tbsp. sweet butter
• 2 Tbsp. pure maple syrup
• 1-2 tsp. fresh basil
• 1/4 tsp. sea salt

Cut carrots into 1/8-inch slices or run through slicer or food processor. Place them in vegetable steamer, covered, over boiling water for 10 minutes until tender but not mushy. Remove from heat and set aside. Carrots may be steamed well in advance and combined with other ingredients immediately before serving. In large heavy saucepan, melt butter. Add maple syrup, carrots, basil and sea salt. Stir well to coat carrots thoroughly with butter sauce.

Serves 4-6

Recipe via Fit For Life

Shepherd's Pie

90 mins

Stuffing:

• 1/2 cup butter
• 1 medium white onion, finely chopped
• 1 shallot, finely chopped
• 1 cup celery, finely chopped
• 1/4 cup scallions, minced
• 8 cups whole-grain bread cubes (1/2-inch cubes), preferably stale
• 2 tsp. ground sage
• 1/2 tsp. dried marjoram
• 1/2 tsp. dried thyme
• 1/2 tsp. celery seed
• 1/4 tsp. paprika
• 1/2 tsp. sea salt
• Fresh ground black pepper
• 1 Tbsp. fresh parsley, minced
• 1 vegetable bouillon
• 2 cups boiling watter

Mashed Potato Crust:

• 8-10 small White Rose potatoes, peeled and cut into 2-inch cubes (8-10 cups)
• 1 stalk celery with leaves
• 1 bay leaf
• 1 large clove garlic
• 3 Tbsp. butter
• 1/4 cup raw or heavy cream
• 1/2 tsp. sea salt, seasoned salt or salt-free seasoning
• Fresh ground white pepper

Peel potatoes and place in large kettle of cold water. Add celery, bay leaf and garlic. Bring to a boil, cover and simmer for 20-30 minutes or until potatoes are tender.

While potatoes are cooking, prepare stuffing. In large heavy saucepan, melt butter. Add onion, shallot, celery and scallions. Saute until vegetables begin to soften. Add bread crumbs, sage, marjoram, thyme, celery seed, paprika, sea salt and pepper. Mix well. DIssolve 1 vegetable bouillon in 2 cups boiling water. Add to stuffing and mix well. Steam, covered, over very low heat, stirring frequently, for 15 minutes.

Preheat oven to 375 degrees. Prepare mashed potatoes. In small slikket, melt butter and add cream. Heat until hot, but do not boil. Remove bay leaf and garlic and place potatoes in food processor or mash by hand, mixing in butter-cream mixture. Add sea salt and pepper to taste and whip thoroughly.

Place stuffing in oven-proof casserole. Top with mashed potatoes. Bake in oven for 30-40 minutes or until potatoes have formed a golden crust. Prepare Mushroom Cream Gravy while pie bakes.

Mushroom Cream Gravy:

• 2 Tbsp. butter
• 1 shallot, minced
• 1 lb. mushrooms, sliced
• 2 Tbsp. butter
• 2 Tbsp. flour
  
• 1 1/2 cups water
• 2 vegetable bouillon
• 2 Tbsp. raw or heavy cream
• 1/2 tsp. sea salt
• 1/4 tsp. garlic crystals or garlic salt

In large heavy skillet, melt 2 Tbsp. butter. Add shallot and mushrooms and saute until mushrooms are soft and have released a dark brown juice. Remove mushrooms from pan with slotted spoon. Pour juice into measuring cup and reserve.

In same skillet, melt 2 Tbsp. butter. Add flour and stir with whisk to combine. Add mushroom liquid and continue stirring with whisk as gravy thickens. Slowly add water, whisking continuously and add bouillon. Whisk to dissolve bouillon. Add cream, salt and garlic. At this point mushrooms may be added to gravy or you may serve it plain over Shepherd's Pie.

Serves 4-6 People

Serves 4-6


Recipe via Fit For Life

Tangy Green Coleslaw

15 mins

• 1/2 small head cabbage
• 2 Tbsp. fresh dill, chopped
• 2 Tbsp. fresh parsley, chopped
• 1/2 cup sour cream
• Juice of 1 small lemon
• 1/2 tsp. dulse flakes (optional)
• 1/2 tsp sea salt, seasoned salt or salt-free seasoning
• Fresh ground black pepper

Grate cabbage, cut into thin strips or chop finely. In large bowl, combine cabbage, dill and parsley. Blend together sour cream and lemon juice. Pour over cabbage. Add dulse, sea salt and pepper to taste. Mix well.

Serves 3

Recipe via Fit For Life

Teriyaki Broccoli

15 mins

• 3 or 4 thick broccoli stalks without florets
• 1 Tbsp. sesame or safflower oil
• 1-2 cloves garlic, minced
• 2 Tbsp. tamari
• Squeeze of fresh lemon juice (optional)

Use carrot peeler to remove thick skin from outside of stalks. Cut stalks lengthwise into thin slices. In large skillet, heat oil. Add garlic, sauteing briefly. Add broccoli. Saute 3-5 minutes over medium-high heat, until tender. Toss in tamari and lemon.

Serves 3

Recipe via Fit For Life

Carrot Hash Browns

30 mins

• 2 Tbsp. butter
• 1 tsp. safflower oil
• 3 medium carrots, peeled and finely grated
• 3 medium all-purpose potatoes, peeled and finely grated
• 1/2 small white onion, finely grated
• 1/2 tsp. sea salt (optional)

In large skillet, melt butter and oil. Add carrots, potatoes and onions. Add seasoning. Saute until browned on one side. Flip over and saute on second side until browned. Break apart into small chunks, or serve in wedges cut from the round.

Serves 3

Recipe via Fit For Life

Harvest Soup

55 mins

• 9 cups water
• 1 large white onion, coarsely chopped
• 2 large cloves garlic, minced
• 2 stalks celery, coarsely chopped
• 1 medium celery root (celeric), peeled and cubed (optional)
• 2 cups banana squash, cubed
• 1 small cauliflower, corred and cut into 1-inch thick florets
• 4 medium carrots, peeled and cut into 1/2 -inch cubes
• 4 medium zucchini, cut into 1/2-inch slices
• 4 medium golden zucchini or summer squash, cut into 1/4-inch slices
• 3 medium White Rose potatoes, peeled, halved and cut into 1/4-inch slices
• 1 small head savoy cabbage, cored, quartered and sliced thin
• 1/2 tsp. dried thyme
• 1/2 tsp. dried basil
• 1/2 tsp. dried summer savory
• 2 Tbsp. white miso or 2 vegetable bouillon
• 1 tsp. sea salt (optional)
• Dash of cinnamon
• Dash of nutmeg
• 2 Tbsp. fresh lemon juice

In heavy soup kettle, bring water to a boil. Add all ingredients except lemon juice. Return to boil. Simmer for 30 minutes, stirring frequently to break up squash and form thick stock. Stir in lemon juice at end of cooking. This soup can be made in large quantities, because it is a great leftover.

Serves 8

Recipe via Fit For Life

Cauliflower Toastie

20 mins

• 1 cup cauliflower, steamed
• 1-2 Tbsp. mayonnaise
• 1/4 tsp Dijon mustard (optional)
• 1/4 tsp. sea salt, seasoned salt or salt-free seasoning
• 1 tsp. celery or water chestnuts, chopped (optional)
• 2 slices whole-grain bread
• 1 Tbsp. butter
• 1/2 cup alfalfa sprouts or lettuce, shredded
• 1 Tbsp. carrots, shredded

Mash cauliflower, mixing in mayonnaise, mustard and sea salt. Add celery or water chestnuts, and mix well. Butter bread. Spread cauliflower mixture on unbuttered side of one slice of bread. Sprinkle with sprouts or lettuce and carrots. Cover with second slice of bread, buttered side facing out. Place sandwich in toastie maker*. Heat over high flame until bread is golden and toasted, and filling is warm, approximately 3 minutes each side.

*If you don't have a toastie maker, butter two slices of toast and spread with mixture.

Serves 1

Recipe via Fit For Life

Curried Cabbage

12 mins

• 1 Tbsp. safflower oil
• 2 tsp. mustard seeds
• 1 tsp. turmeric
  
• 1 small white onion, quartered and sliced thin
• 1 small head cabbage, cored, quartered and sliced thin
• 1/2 tsp. sea salt
• 2 Tbsp. fresh lemon or lime juice

In large skillet, heat oil. Add mustard seeds and turmeric, and allow to sizzle for a moment. Add onion, and saute for several minutes, stirring frequently. Add cabbage and salt, and mix thoroughly. Cook, uncovered, over medium heat, stirring continuously, until cabbage begins to wilt. Sprinkle with lemon or lime juice.

Serves 3-4

Recipe via Fit For Life

Caesar Salad

15 mins

• 1 clove garlic
• 2 Tbsp. olive oil
• 1-2 Tbsp. fresh lemon juice
• 1 tsp. Dijon mustard
• 1 sheet nori (pressed seaweed, available in natural food stores or in Asian food section of your supermarket) (optional)
• 1/4 tsp. sea salt, seasoned salt or salt-free seasoning
• 1 small head romaine
• 1 cup Garlic Croutons
• Fresh ground black pepper

Place garlic in large bowl and crush with fork. Add oil and stir briskly. Discard garlic. Add lemon juice and mustard, and combine with fork. Holding nori in your hand, toast it over hot burner (gas or electric) for 1-2 seconds on each side, until it turns from black to green. Crumble into pieces and mix into dressing. Add sea salt and whip dressing. Wash and thoroughly dry lettuce. Break into pieces, discarding heaviest part of stalk. Add to bowl, and toss thoroughly in dressing. Add Garlic Croutons and pepper to taste. Toss again.

Serves 2

Garlic Croutons:--10 mins

• 1 slice whole-grain bread
• 2 tsp. butter
• 1 clove garlic, crushed or cut into 2 or 3 pieces

Cut bread into small cupes. In a small skillet, melt butter. Add garlic. Saute briefly to flavor butter. Discard garlic. Add bread and saute, turning frequently, until crisp. Add cupes to salad, soup or vegetable dishes.

Serves 2

Recipe via Fit For Life

Stew for Two

40 mins

• 8 tiny new potatoes
• 3 large carrots
• 2-3 Tbsp butter
• 1 small onion, chopped
• 1 stalk celery, chopped
• 4 broccoli stalks without florets, peeled and cut into 1/2-inch pieces
• 2 small zucchini, sliced
• 1 cup frozen lima beans (optional)
• 1/2 cup frozen peas (optional)
• 1/4 tsp. celery seed
• 1/4 tsp. dried sage
• 1/4 tsp. dried marjoram
• 1/2 tsp. sea salt, seasoned salt or salt-free seasoning
• 1 vegetable bouillon or 2 tsp. vegetable broth
• 1-2 cups water

Place potatoes and carrots, whole, in vegetable steamer, covered, over boiling water for 15 minutes. Cut carrots into 1/2 inch slices. Peel potatoes and cut into 1-inch cubes. Set aside. Melt butter in large heavy saucepan. Add potatoes, carrots, onion, celery, broccoli, salt, bouillon and water. Bring to a boil. Then simmer, covered, for 5 minutes. Add zucchini and peas. Return to boil, cover, and simmer for 10 minutes, stirring occasionally. Kids love to dip whole-grain buttered toast into this delightful stew.

Serves 2

Recipe via Fit For Life