Cauliflower Toastie

• 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, approx 3 minutes each side.

Serves 1

Recipe via Fit For Life

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

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

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

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

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

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

Nuts and Cukes

2 mins

• 1/2-1 cup raw almonds, pecans, walnuts, Brazil nuts or filberts
• 1 medium cucumber, peeled and cut into spears

Recipe via Fit For Life

Spinach-Sprout Salad

15 mins

• 2 cups lettuce, chopped
• 2 cups spinach, chopped
• 2 cups alfalfa sprouts
• 1 cup assorted sprouts--lentil, mung bean, aduki, radish, fenugreek, pea, red clover, wheat berry
• 1 cup cucumber, beeled and cubed
• 1 medium tomato, sliced
• 1 cup arugula, chopped (optional)
• 2 Tbsp. olive oil
• 2 tsp. fresh lemon juice
• 2 tsp. Bragg Liquid Aminos, soy sauce or 1/2 tsp. Dion mustard

Combine vegetables and sprouts in large bowl. Add oil and toss. Add lemon juice and Liquid Aminos or soy sauce or mustard, and toss again.

Serves 2

Recipe via Fit For Life

Country Corn Chowder

35 mins

• 6 cups water
• 6 medium all-purpose potatoes
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 stalk celery, chopped
• 2 vegetable bouillon or 1 vegetable bouillon and 1 Tbsp. light miso
• 1/8 tsp. dried sage
• 1/2 tsp. dried thyme
• 1/2 tsp. dried oregano
• 1/2 tsp. sea salt (optional)
• 1/2 tsp. seasoned salt or salt-free seasoning
• Fresh ground pepper to taste
• 3-4 cups fresh or frozen corn
• 1 Tbsp. butter
• 1/4 cup green pepper, minced
• 1/2 cup scallions, minced
• 1/4 cup heavy cream (optional)
• 1 Tbsp. fresh dill, minced (optional)

Bring water to a boil. Add potatoes, onion, garlic and celery. Return water to a boil and add bouillon and seasonings. Cover and simmer over medium heat for 15-20 minutes or until potatoes are tender but not mushy. Cool slightly. Remove 2 cups of potatoes from stock and set aside. Blend remaining chowder in small increments. Reheat over low heat. Add corn and reserved potatoes. Simmer, stirring to insure that chowder does not stick, for 5 minutes. Melt butter in a small skillet. Add green pepper and scallions. Saute until vegetables turn a bright green, approximately 3 minutes. Stir into simmering chowder. Add cream and dill, if desired. Adjust seasonings.

Serves 4

Recipe via Fit For Life

Vegetable-Fruit Platter

5 mins

• 1 or 2 medium tomatoes, sliced
• 1 small cucumber or 2 pickling cukes, peeled and sliced
• 1/2 large avocado, peeled and sliced
• Dulse flakes or salt-free seasoning (optional)

Arrange vegetable fruits on platter, and sprinkle with dulse flakes or salt-free seasoning.

Serves 1

Recipe via Fit For Life

French Green Salad

15 mins

• 1 head lettuce--butter, limestone or red leaf
• 1 cup arugula coarsely chopped (optional)
• 3 Tbsp. olive oil
• 1 Tbsp. fresh lemon juice
• 1/4-1/2 tsp. sea salt, seasoned salt or salt-free seasoning
• fresh ground black pepper

Wash and thoroughly dry lettuce and arugula. Break lettuce into bite-size pieces, discarding center stalk of each leaf. Combine lettuce and arugula in large bowl. Add oil, and toss well. Add lemon juice, sea salt and pepper to taste and toss gently so lettuce does not become wilted.

Serves 2

Recipe via Fit For Life

Garlic String Beans

40 mins

• 2 Tbsp. olive oil
• 1 tsp. garlic, minced
• 4 cups fresh or frozen string beans, cut into 2 inch pieces or julienned
• 1/2 tsp. dried thyme
• 1/2 tsp. sea salt, seasoned salt, or salt-free seasoning
• fresh ground black pepper
• 2 cups water
• 2 tsp. Gayelord Hauser Natural Vegetable Broth or 1 vegetable bouillon
• squeeze of fresh lemon juice

In large heavy saucepan, heat oil. Add garlic and beans, and saute over high heat to sear beans, stirring frequently so they do not burn. Add thyme, sea salt and pepper to taste. Add water and vegetable bouillon. Bring to a boil, cover tightly, reduce heat to medium-low, and simmer for 20-30 minutes or until beans are tender when pierced with tip f sharp knife. Add more water, if necessary. Frozen beans will take only half the time. Add squeeze of lemon juice and toss well.

Serves 2

Recipe via Fit For Life

Perfect Creamy Cauliflower Soup

35 mins

• 2 Tbsp. butter
• 1 Tbsp. olive oil
• 1 medium onion, coarsely chopped
• 6-8 scallions, chopped
• 1 clove garlic, minced
• 2 stalks celery, chopped
• 2 medium cauliflower, cored and coarsely chopped
• 1/2 tsp. sea salt
• 1/2 tsp. curry powder (optional)
• 1/8 tsp. fresh ground black pepper
• 1/2 tsp. dried thyme
• 1 tsp. dried basil
• 1 tsp. dried savory or marjoram
• 6 cups water
• 2 Tbsp. white miso (preferable to vegetable bouillon because it will not turn the soup dark)
• 1/8 tsp. fresh ground nutmeg (optional)

n heavy soup kettle, melt butter. Add oil. Add onion, scallions and garlic. Add celery and cauliflower. Add seasonings. mix well and cook, uncovered, over medium heat for several minutes, stirring frequently. Add water and miso. Bring to a boil. Simmer, covered, over medium heat for 15 minutes or until cauliflower is tender. Remove cover and cool slightly. Puree in small increments in blender until smooth and creamy. Reheat, adding fresh ground nutmeg, if desired.

Serves 4

Recipe via Fit For Life

Fresh Vegetable Juice Cocktail

10 mins

• 8 large carrots
• 1 stalk celery
• 1/4 small beet
• 1 medium tomato
• 1 small red or green pepper
• 1 small handful spinach or fresh parsley

The carrots and celery are basic. You may add any other vegetables, but approximately 1/2-2/3 of the juice is always carrots. Cut bitter ends off carrots. It is not necessary to pare them, Discard celery leaves. Run all vegetables through juicer.

Makes 1 large serving.

Recipe via Fit For Life

The Properly Combined Sandwich

5 mins

• 2 slices whole-grain bread, lightly toasted
• 2 or 3 thick slices tomato
• 3 or 4 lengthwise slices cucumber
• several slices avocado
• Lettuce or sprouts
• Mayonnaise, mustard or butter

In making your sandwich, use bread, condiments and several thick slices of avocado, tomato and cucumber, alone or in any combination. Top with generous handful of alfalfa or red clover sprouts and/or lettuce.

Serves 1

Recipe via Fit For Life

Energy Salad

15 mins

• 3 cups lettuce--iceberg, butter, romaine, red leaf, or salad bowl (or any combination of these), washed, dried, and broken into bite-size pieces
• 1 cup spinach, coarsely chopped (optional)
• 1 small cucumber or 2 pickling cukes, peeled and sliced
• 1 medium tomato, cubed or sliced
• 1-2 cups of sprouts--alfalfa, red clover, mung bean, lentil, sunflower, or buckwheat (or any combination of these)
• Any raw vegetable additions such as carrots, celery, mushrooms, red or green cabbage, jicama, radishes, beets, zucchini, cauliflower, broccoli, or Jerusalem artichokes (optional)
• 1/4 cup olives or several slices avocado (optional)
• 1/2 cup beans or 1/4 cup raw sunflower or sesame seeds (optional)

In large bowl, combine all ingredients. Add 1/4-1/3 cup Light Dressing or dressing of your choice. Toss well. You can be as flexible as you like with this salad and vary the amounts of each ingredient according to your preference. The tomatoes and cucumbers are important and useful, because their extra water content will help in digestion of the more fibrous greens.

Serves 1-2.

Light Dressing:

• 1 clove garlic, halved
• 2 Tbsp olive, safflower or unrefined sunflower oil
• 1 Tbsp fresh lemon juice
• 1/4 tsp sea salt, seasoned salt, or salt-free seasoning containing no MSG or other chemicals
• Fresh ground black pepper (optional)

Place all ingredients in measuring cup, and allow to sit for 15 minutes or longer so garlic flavors oil. Pierce garlic with fork and whip ingredients together with garlic fork. Discard garlic. Pour dressing over salad, and toss well.

Enough for 1 large or 2 small salads.


Recipe via Fit For Life

Spanish Rice

1 c. brown rice
1 c. tomato juice
1/3 c. green pepper
1/3 c. celery
1 med. tomato
2 tsp. chives
1 tsp. basil
1 c. vegetable stock
1 tsp. oregano
1/3 c. carrot
1/3 c. onion
2 small garlic cloves
1 tsp. salt

Combine tomato juice and soup stock in large pot and bring to a boil. Add rice and reduce to
simmer. Cover and cook for 25 minutes. Remove from heat and add the following: diced
tomato, celery, and onion; minced garlic, chopped chives, grated carrots, seasoning and sea salt.
Replace cover and simmer for 15-20 minutes.

Recipe via MarthaFry.org