Chapter 5: Recipes
Pineapple – Tofu fried rice
1 pack tofu, cubed
1 tbsp. soy sauce
2 tbsp. cooking sherry
2 cloves garlic
1 tsp minced ginger
2 tbsp. olive oil
1 cup pineapple juice
1 cup peas
1 cup diced carrots
½ tsp salt
3 cups brown rice
1 cup pineapple bits
Place tofu in a bowl. Pour the soy sauce and sherry into the tofu and marinate for an hour. Sauté garlic and ginger in olive oil over medium heat. Add in the pineapple juice, carrots, salt and peas. Cook until tender. Add the brown rice, pineapple chunks and tofu and cook for another 5 minutes.
Buckwheat pancakes with bananas
1 cup buckwheat flour
2 sliced large bananas
1 tbsp. brown sugar
½ tbsp. salt
2 tbsp. potato starch
1 tsp baking powder
2 tbsp. canola oil
1 cup rice milk
Cooking spray Brown syrup Combine all dry ingredients in a bowl. Add the milk and oil then whisk until it is mixed thoroughly. Preheat a pan and spray it with cooking spray. Pour the batter into the pan, evening it out with a spatula. Cook until bubbles appear. Flip and cook on the other side. Serve the pancakes with bananas.
Romaine and Smoked Salmon Salad
1 small organic romaine lettuce
2 diced tomatoes
1 carrot
5 oz. thinly sliced smoked salmon
4 sliced radishes
1/ 2 diced cucumber Juice of
½ lemon
1 tbsp. canola oil
1 tsp ginger root
Place romaine leaves in a plate and top with salmon, carrots, radishes and tomatoes. Mix lemon juice, canola oil and ginger then sprinkle over salad.
Green Pea and Mushroom Risotto
2 tbsp. olive oil
4 lb. mushrooms
1 diced mushrooms
1 chopped onion
1 2/ 3 cup brown rice
4 ¼ cup vegetable broth
¼ lb. frozen peas
3 tbsp. chopped parsley
Salt and pepper to taste Heat the oil in a large pan. Place the mushrooms in the pan and season with salt and pepper. Stir until mushrooms are tender. Transfer to plate. Heat another 1 tsp of oil and sauté garlic and onion for a few minutes until fragrant. Add the rice and stir constantly. Add a half cup of broth and cook until almost all the liquid is absorbed. Add another half cup of broth towards the end. Add in the peas, mushroom and parsley. Cook for few minutes then season with salt and pepper. Garnish with parsley.
Carrot Fennel Cucumber salad
6 thinly sliced carrots
1 sliced cucumber
1 thinly sliced fennel bulb
1 cup chopped parsley
4 tbsp. lemon juice
1 tsp salt
2 tbsp. canola oil
1 tsp ground pepper
Mix cucumber, carrots and fennel in a bowl. Combine lemon juice, pepper, salt and oil in a container and stir thoroughly. Pour the dressing over the salad and mix.
Apple and onion soup
1 tbsp. chopped rosemary
½ tbsp. thyme
1 tbsp. canola oil
1 chopped leek
2 sliced onions
3 diced apples
6 cup low sodium vegetable broth
Heat the oil in a pan over medium heat. Sauté the garlic and onions. Add the broth and bring to a boil. Toss in the apples and let it simmer for 10 minutes.
Barley soup with carrots and parsley
2/ 3 cups water
1/ 3 cup barley
2 tbsp. olive oil
½ cup chopped yellow onion
1 cup carrots
1 2/ 3 cup plain yogurt
2/ 3 cup minced parsley
½ tsp black pepper
Salt and pepper to taste Boil water in a pot then add barley. Cover and simmer for 25 minutes. Remove from heat then set aside. Cook onion in olive oil in a pan until soft. Add the stock and simmer for 20 minutes. Mix in the barley and yogurt. Season then serve.
Sweet potato ginger soup
1 tbsp. canola oil
3 large sweet potatoes
2 medium yellow onions
1 chopped ginger
6 cups vegetable broth
Salt and pepper to taste Heat the oil in a medium pan. Sauté the onions until they are fragrant. Boil the broth then add the sweet potatoes and ginger. Simmer until the potatoes are soft. Puree the soup with a blender until smooth. Season it with salt and pepper. Serve hot.
Chicken and apple salad
3 cups diced cooked chicken
½ cup diced celery
1 cup halved grapes
½ cup diced apples
3 tbsp. chopped onion
6 tbsp. light mayonnaise
2 tsp lemon juice
Lettuce leaves Salt and pepper to taste Combine chicken, grapes, celery, red onion and apples. In a separate bowl mix mayonnaise, lemon juice, salt and pepper, then add to the chicken. Arrange the lettuce leaves and top with the chicken salad.
Blueberry banana smoothie
1 cup blueberries
1 cup soy milk
1 sliced ripe banana 1 tbsp. flaxseed
Mix all ingredients in a food processor. Blend until smooth. Garnish as desired.
Catechin ice tea
2 cups water
2 ½ tsp green tea leaves
3 tbsp. organic lemon juice
Bring the water to boil then place the leaves in the pot. Strain the tea and add lemon juice. Refrigerate before serving.
Desserts
Apple slices with cinnamon
1 medium apple
¼ tsp cinnamon
Sprinkle cinnamon on apple and serve immediately.
Carrot Muffins
1 egg
1 cup rice milk
2 cups quinoa flour
1 tsp guar gum
4 tbsp. canola oil
1 tbsp. flaxseed meal
3 ½ gluten free baking powder
½ tsp salt
¼ cup brown sugar
1 cup grated carrots
¼ cup raisins
1 tsp cinnamon
Preheat the oven. Mix egg, oil and rice milk in a bowl and beat together. Combine the dry ingredients in another bowl.
Slowly pour the liquid ingredients and mix. Fill muffin cups with the batter about two thirds full. Place in the oven and bake for 20 minutes.
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