Roasted Vegetable and Quinoa Salad

• 1 cup quinoa, rinsed and drained
  
• 2 cups of vegetable stock
  
• 1 yellow onion, sliced into large rings
  
• 1 beet, cut into 1" cubes
  
• 5 brussels sprouts, cut into quarters
  
• 1 cup of cauliflower florets
  
• 3 tbsp extra virgin olive oil
  
• 2 tsp soy sauce
  
• Black pepper to taste
  

Preheat oven to 400°. Bring the vegetable stock to a boil. Stir in the quinoa, return to a boil, reduce heat and simmer for 25 minutes. When all of the liquid has evaporated, transfer the quinoa to a bowl, fluff with a fork, and cover. Meanwhile, combine all of the vegetables in a large mixing bowl. Whisk the olive oil, soy sauce and pepper together and pour over the vegetables. Stir to coat the vegetables well. Drain and transfer the vegetables to a cookie sheet and bake for 30 minutes. When the vegetables are cooked through and are beginning to brown, remove from oven. Mix the vegetables into the cooked quinoa, toss well, and serve. Serves 4.

Thai Yellow Curry

• 1/2 kg potatoes, boiled and peeled
  
• 1/4 cup broccoli
  
• 1-1/2 cups coconut milk
  
• 2 tbsp yellow curry paste or powder
  
• 2 onions, finely chopped
  
• 2 cups vegetable stock
  
• Salt to taste
  
• 1/8 tsp pepper powder
  
• 2 tsp oil
  

1. Boil the potatoes
   
2. Cook broccoli until half cooked
   
3. Heat oil in a pan
   
4. Heat other pan
   
5. Add yellow paste and 2 tbsp of coconut milk
   
6. Stir until the mixture becomes dry
   
7. Add 2 tbsp of broth, and continue stirring
   
8. When oil separates, add the rest of the coconut milk
   
9. Add 1-1/2 cup of vegetable stock
   
10. Bring to a boil
    
11. Add potatoes and broccoli
    
12. Let cook until required consistency
    
13. Serve with rice
    

Making time: 25 minutes

Makes: 3 servings

Shelflife: Best fresh, after cooking

Spicy Potato Soup

• 1 pound ground beef
  
• 4 cups cubed, peeled potatoes (1/2" cubes)
  
• 1 small onion, chopped
  
• 1 cup chopped carrots
  
• 3 cans (8 oz. each) tomato sauce
  
• 4 cups water
  
• 2 tsp salt
  
• 1-1/2 tsp pepper
  
• 1/2 to 1 tsp hot pepper sauce
  

In a large kettle, brown ground beef. Drain. Add potatoes, onion, carrots, and tomato sauce. Stir in water, salt, pepper and hot pepper sauce; bring to a boil. Reduce heat and simmer for 1 hour or until the potatoes are tender and the soup has thickened. Garnish with fresh parsley flakes. Serves 6 to 8.

Black Beans and Mango Salad

• 1 can (15 ounces) black beans, rinsed and drained
  
• 2 cups mango, diced
  
• 1 cup sweet red bell pepper, diced
  
• 6 green onions, thinly sliced
  
• 1/4 cup cilantro leaves, chopped
  
• 1/4 cup fresh lime juice
  
• 1 tbsp olive oil
  
• 1 seeded Jalapeno pepper, minced
  
• Salt to taste
  

Combine ingredients in a bowl. Toss and serve.

Best Crockpot Beef Stew

• 2 pounds beef stew meat (cut into bite-sized pieces)
  
• 1 tsp salt
  
• 1 tsp pepper
  
• 1 medium onion, finely chopped
  
• 2 celery ribs, sliced
  
• 6 cloves of garlic, minced
  
• 6 oz can tomato paste
  
• 32 oz beef broth
  
• 2 tbs red wine
  
• 2 tbs Worchestershire sauce
  
• 2 cups baby carrots
  
• 4-5 small red potatoes, cut into bite-sized pieces (about 3 cups)
  
• 1 tbs dried parsley
  
• 1 tsp oregano
  
• 1 cup frozen peas
  
• 1 cup frozen corn
  
• 1/4 cup flour
  
• 1/4 cup water
  

Combine all ingredients except frozen peas and corn in crock pot. Cook on LOW for 10 hours or on HIGH for 6-7 hours.

About 30 minutes before serving, mix the flour and water together in a small dish and pour into the crockpot. Mix until well combined. This will add a nice thickness to the stew. Next add in frozen peas and corn. Continue cooking covered for 30 minutes.

Quick Chicken Jambalaya

• 2 or more cups chopped, cooked chicken
• 1 cup cooked shrimp
• 1 cup cooked sausage pieces
• 2 tbs olive oil
• 1 cup chopped onion
• 1 green pepper, chopped
• 1 8-oz can tomatoes & liquid
• 1/4 tsp thyme
• 1/4 tsp garlic powder
• 1/2 cup chopped parsley
• 3 cups cooked rice
• Dash of tobacco sauce
• Salt & pepper to taste

Sauté chopped onion in olive oil. Add green pepper, tomatoes and their liquid. Add remaining ingredients. Cover, cook for 10 minutes.

Avocado Tuna Salad

• 1 5-ounce can tuna, preferably packed in olive oil, drained
• 1/2 ripe avocado, roughly chopped
• 1/2 cup minced celery
• 1/4 cup minced red onion
• 1 tbs olive oil
• 2 tsp lemon juice
• 1 tsp lemon zest
• 1 tbs chopped fresh cilantro
• 1/2 tsp kosher salt
• Freshly ground black pepper

Place all ingredients in a medium bowl. Mix with a fork, mashing the avocado and breaking up the chunks of tuna, until all are well combined. Spread on bread or toast. Serves two.

World's Best Steak

• 1-inch thick rib eye steak, 1-2 lbs
• 2 tbs Kosher salt
• 2 tbs freshly ground black pepper
• 4 tbs canola oil
• 3 tbs butter
• 2 springs thyme
• 2 bunches rosemary
• 2 cloves garlic, crushed

Season the steak evenly with the salt and pepper on all sides. Place the steak on a wire rack on top of a baking sheet. Bake for 35 minutes. Heat the canola oil in a skillet or stainless steel pan over high heat until smoking. Sear the steak on one side for 30 seconds, then flip. Immediately, add the butter, thyme, rosemary, and garlic, swirling the pan to melt the butter quickly.

Place the herbs and garlic on top of the steak, and push the steak toward the top of the pan. Tilt the pan toward you to pool the butter near the bottom. Using a spoon, continuously scoop the butter over the top of the steak for about 30-45 seconds. This helps not only flavor the steak, but also helps cook the steak faster. If you prefer your steak medium or medium-well, cook your steak longer. To test the doneness of your steak, lightly press the tip of your left index finger to the tip of your left thumb. The fleshy area below the thumb should feel how rare the steak feels pressing the surface of the steak. For medium-rare steak, touch your middle finger to your thumb and press the area below your thumb. For medium, touch your third finger to your thumb. For well done, touch your pinky to your thumb.

Rest the steak for 10-minutes on a cutting board. Slice, then serve.

Country Style Pea Soup

• 2 cups split peas
  
• 8 cups hot water
  
• 1-2 lbs ham bones or hocks
  
• 1 garlic clove, finely chopped
  
• 1 medium onion, diced
  
• 1/2 cup celery & tops, diced
  
• 1/2 cup carrots, diced
  
• 1 tsp salt
  
• 1/8 tsp pepper
  

Sort & wash peas in a colander under running water. Combine all ingredients, heat to boiling, reduce heat and simmer for 2 hours.

Basic French Dressing

• 1 small clove garlic, peeled
  
• 1/3 to 1/2 cup red wine vinegar or fresh lemon juice
  
• 1 shallot, minced
  
• 1 teaspoon Dijon mustard (optional)
  
• 1 cup extra virgin olive oil
  
• Salt & Pepper
  

If garlic flavor is desired, mash together peeled garlic and 2 to 3 pinches of salt until a paste is formed. Remove to a small bowl or a jar with a tight fitting lid. Add and whisk until blended vinegar (or lemon juice), minced shallot, Dijon mustard (optional) and salt and ground pepper to taste. Add olive oil in a slow, steady stream, whisking constantly, or add to the jar and shake until smooth. Taste and adjust the seasoning. Use at once or cover and refrigerate. The optional ingredients in this recipe not only add flavor but also help maintain the emulsion of oil and vinegar that is essential to a good vinaigrette.

Vinaigrette is the preferred derssing in France for green salads, avocados, artichokes, and many kinds of sliced shredded, or chopped vegetables.

Chicken Paprika

• 1 chicken (3-1/2 to 4 pounds), cut up
  
• 1 tbsp cooking oil
  
• 1 tbsp butter or margarine
  
• 1 cup sliced fresh mushrooms
  
• 1 cup diced onion
  
• 1 cup diced green pepper
  
• 1 cup diced sweet red pepper
  
• 3 tbsp all-purpose flour
  
• 1 can (14-1/2 oz.) chicken broth
  
• 1 tbsp tomato paste
  
• 1 tbsp paprika
  
• 1 tsp salt
  
• 1/2 tsp pepper
  
• Hot cooked noodles
  
• 1/4 cup sour cream
  

In an oven over medium heat, brown chicken in oil and butter; remove chicken. Discard all but 3 tbsp drippings. Saute mushrooms, onion and peppers in the drippings until crisp-tender, about 2-3 minutes. Stir in flour until smooth. Gradually add broth, stirring constantly. Bring to a boil; cook and stir for 1 minute or until thickened. Stir in tomato paste, paprika, salt and pepper. Reduce heat; cover and simmer for 60-70 minutes or until chicken juices run clear. Remove chicken to a platter of noodles; keep warm. Add sour cream to sauce; stir until smooth (do not boil). Spoon over chicken and noodles. Serves 4 to 6.

Chicken Mushroom Stew

• 6 boneless, skinless chicken breastt halves (1-1/2 pounds)
  
• 2 tablespoons cooking oil, divided
  
• 8 ounces fresh mushrooms, sliced
  
• 1 medium onion, diced
  
• 3 cups diced zucchini
  
• 1 cup diced green pepper
  
• 4 garlic cloves, minced
  
• 3 medium tomatoes, diced
  
• 1 can (6 ounces) tomato paste
  
• 3/4 cup water
  
• 2 teaspoons salt (optional)
  
• 1 teaspoon each dried thyme, oregano, marjoram and basil
  

Cut chicken into 1-inch cubes; brown in 1 tablespoon oil in a large skillet. Transfer to a slow cooker. In the same skillet, saute the mushrooms, onion, zucchini, green pepper and garlic in remaining oil until crisp-tender. Place in slow cooker. Add tomatoes, tomato paste, water and seasonings. Cover and cook on low for 4 hours or until the vegetables are tender. Yield: 6 servings. Diabetic Exchanges: One 1-1/3-cup serving (prepared with no-salt-added tomato paste and without salt) equals 4 very lean meat, 1 vegetable, 1 fat, 1/2 starch; also, 274 calories, 102 mg sodium, 84 mg cholesterol, 16 gm carbohydrate, 34 gm protein, 9 gm fat.

Uncle Norm's Hearty Minestrone Soup

• 3 tbs olive oil
• 1 onion, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 5 garlic cloves, minced
• 1 potato, diced
• 1 14-oz. can diced tomatoes
• 2 15-oz. cans cannellini beans
• 1 15-oz. can kidney beans
• 3 tbs grated parmesan cheese
• 1 lb hot Italian sausage (3 links)
• 1 zucchini, diced
• 1 large handful of fresh spinach, chopped
• 1/2 small cabbage, sliced
• 2 handfuls of green beans, cut into 1-inch lengths
• 2 cups pasta shells
• 3 cans low salt beef or chicken broth
• 1 cup bacon
• 2 bay leaves
• 2 tbs parsley flakes
• 1 tsp each of thyme, basil, rosemary, and oregano
• 1 tsp black pepper

In a large pot, fry bacon until a golden brown, then pour off fat and discard. Add olive oil, garlic, onions, sausage and cook about 3 minutes. Mash one can of cannellini beans to a fine paste, then add with remaining ingredients except spinach and pasta. Cover and cook for 1.5 hours. Add spinach and pasta and cook for another 10 minutes. Top with more partisan cheese and serve with garlic bread. Even better after refrigerating for a day!

North African Chickpea and Kale Soup

• 1 large onion, chopped
  
• 2 carrots, sliced or diced
• 4 cloves garlic, minced or pressed
• 1 1/2 tsp ground cumin
• 1/2 tsp paprika
• 1/4 tsp cayenne pepper
• 1/4 tsp allspice
• 1/2 tsp ground ginger
• Lg pinch saffron, lightly crushed
• 2 bay leaves
• 1 3-inch cinnamon stick
• 3 cups cooked chickpeas (or 2 cans, drained and rinsed)
• 8 cups vegetable broth
• 1 large bunch kale, thick center ribs removed and chopped (at least 8 cups)
• 2 cups water
• Salt to taste

1. Spray a large saucepan with olive oil and heat it. Add the onion and carrot and cook over medium-high heat until onion begins to brown (about 5 minutes). Add the garlic and cook for 1 more minute. Add the spices, including bay leaves and cinnamon stick, and cook, stirring, for another minute. Add the chickpeas and stir to coat them with the spices. Pour in the 8 cups of vegetable stock, bring to a boil, and reduce heat to a simmer for 20 minutes.
2. Add the chopped kale and stir. If necessary add water to cover the kale and cook until it is tender, about 15 minutes. Check frequently to see if it is becoming dry and add water as needed. Add salt to taste and serve.

For a delicious one-pot meal, add half cup of uncooked quinoa with the vegetable stock.