Category: Main Dishes

  • Black Bean Fiesta


    • 1 cup black beans, dry
    • 1 cup chopped onion
    • 1 garlic clove pressed
    • 1 cup celery minced
    • 1 red or yellow bell pepper, chopped
    • 1/2 cup filtered water
    • 1/2 teaspoon fennel
    • 1 teaspoon coriander, ground
    • 1 teaspoon cumin
    • 1/4 cup cilantro chopped
    • 1/4 teaspoon dried thyme
    • 3 large Roma tomatoes, chopped
    • 2-3 cup collard greens
    • 1 cup filtered water
    • 2 oranges
    • 2 tablespoons soy sauce

    Cook beans as directed after soaking overnight, or used canned beans, drained well.  Saute onions, garlic, celery, pepper in 1/2 cup water in large saucepan for 15 minutes or so, adding more water as needed.  Stir in spices.  Add black beans and chopped tomatoes, cover and simmer on low heat for 15-20 minutes.  While bean mixture is simmering, remove stems from greens, rinse and chop into 1/4 inch strips.  Bring greens and 1 cup water to boil in separate saucepan, cover and reduce heat to simmer til greens are wilted.  Meanwhile, peel oranges.  When beans are ready, toss with drained greens and soy sauce.  Season with salt as needed.  Serve with cooked rice and orange sections for garnish.


  • Baked Salmon Dijon

    • 1 cup sour cream
    • 2 teaspoon dill weed, dried
    • 3 tablespoon scallion(s) (green onions)
    • 2 tablespoon mustard, dijon-style
    • 2 tablespoon lemon juice
    • 1 1/2 pounds fish, salmon fillet
    • 1/2 teaspoon fresh garlic
    • 1/2 teaspoon pepper, black

    Whisk sour cream, dill, onion, mustard, and lemon juice in a small bowl.  Preheat oven to 400 degrees F. Lightly oil baking sheet with cooking spray.  Place salmon, skin-side down, on prepared sheet. Sprinkle with garlic and pepper, then spread with the sauce.  Bake salmon until just opaque in the center, about 20 minutes.

  • Andrea’s Roast Beef Rollups

    Adapted from Andrea Hough, Season 9 Biggest Loser

    • 4 thin slices (1/2 ounce each) roast beef or lean turkey breast
    • 2 slices of green onion, thinly shredded, about 2 inches long
    • 2-3 sprigs of cilantro
    • 1 teaspoon horseradish
    • 1 wedge laughing cow Light French Onion cheese

    Spread each slice of beef with 1/2-1 teaspoon horseradish.  Top with green onion, cilantro, and 1/2 wedge cheese.  Roll up.

  • Alsace Chicken (A favorite!)

    From Pat Peterson


    • 1/2 cup butter
    • 1 clove garlic, crushed
    • 5 teaspoons Dijon mustard

    Melt butter and saute garlic for 5 minutes.  Blend in mustard, stirring well.  Cool enough to touch but not solidify.  Whip vigorously until thickened.

    Breading mix:

    • 5 tablespoons dried parsley flakes
    • 5 tablespoons Parmesan cheese
    • 1 1/2 cups almond flour
    • 4 boneless, skinless chicken breast halves, or chicken tenders

    Dip chicken in marinade, then in breading mix, packing crumbs to coat well.  Place in low pan.  Cover and refrigerate up to several hours.  Preheat oven to 350-400 degrees.  Bake for 30 minutes or until done.  Serve with sauce or without the sauce.  (It is delicious even without the sauce!)


    • 2 tablespoons Dijon mustard
    • 1/4 cup mayonnaise


  • Vegetable Soup

    From Della Garcia

    • 4-6 cloves of garlic, chopped fine
    • 1 whole onion, chopped fine
    • 2 large tomatoes, diced
    • 5-6 large carrots, cut into small pieces
    • 1 package of mushrooms, sliced
    • large handful of green beans, cut into bite size
    • 4 zucchinis, chopped into bite size
    • 4 potatoes, peeled and chopped into bite size

    Seasonings:  choose any or all

    basil, thyme, bay leaves, sea salt

    Using a soup pot, saute garlic, onion and tomatoes with 2 tablespooons olive oil for about 5 minutes.  Add enough water till pot is about 3/4 full; bring to boil.  Add carrots, green beans and seasonings.  Cover and cook about 10 minutes on medium high heat.

    Lower heat and add remaining vegetables.  Cover and cook another 20 minutes, until veggies are slightly tender.

    Variations:  Add a whole bottle of Very Veggie Juice, northern beans, or brown rice instead of potatoes.  Add the beans and/or rice at the last minute.   Garnish with green onions, cilantro, or sour cream.

  • Tomato Vegetable and Garlic Rice Salad

    • 1 cup brown rice, cooked and cooled
    • 1/3 cup olive oil
    • 2 tablespoons Grapeseed Veggenaise (optional)
    • 1-2 fresh organic tomatoes, or a handful of grape tomatoes
    • 2 stalks of celery, diced
    • 2 stalks of green onion, cut thin
    • 1 medium carrot, shredded
    • 2 cloves garlic
    • 2 teaspoons basil
    • juice of half a lemon
    • Pink salt and black pepper

    Combine the cooked rice with the olive oil and other ingredients except the tomatoes.  Blend together well.  Add tomatoes and fold in.  Chill before serving.

  • Sweet Potato Soup

    • 4-6 large sweet potatoes
    • 1 tablespoon of grated fresh ginger
    • 2 tablespoons of ground cinnamon
    • 1 bulb of fennel with stalks
    • 1 cup of pine nuts

    Cut the sweet potatoes in small pieces and put in a large pot.  Fill pot with enough water to completely cover potatoes, plus about an inch over.  Cook potatoes till soft and soupy.  You can do this slowly on lower heat to keep “raw” or if you’re in a hurry just boil till soft.  Turn heat off and add ginger and cinnamon.  Cut the fennel in bite sized pieces and add the “flowery” tops too.  Let cool and garnish with pine nuts.  This recipe can be frozen in glass bowls and reheated later.

  • Spinach Salad with Apple and Roasted Walnuts

    Adapted from Leo Galland, M.D. The Fat Resistance Diet

    • 3 cups Baby Spinach (pre-washed bagged spinach will do)
    • 1 hardboiled egg
    • 1 medium apple, peeled and sliced
    • 8 walnut halves
    • pinch of salt
    • freshly ground black pepper

    Spread walnuts on a baking pan and bake at 350 degrees for 4-5 minutes, or until lightly browned.  Remove nuts from oven and let cool.   Empty spinach in a bowl and spread apple and walnuts over spinach.  Cut the egg in quarters and place on top of salad.  Season with salt and black pepper.   For dressing, drizzle walnut oil and lime juice over salad.


  • Southwestern Bean Salad

    From Kathrine Page

    Mix together:

    • 1 bag frozen corn
    • 1 can garbanzo beans, thoroughly rinsed and drained
    • 1 can red beans, thoroughly rinsed and drained
    • 1 can black beans, thoroughly rinsed and drained
    • 1 red onion, chopped (or 4 green onions)
    • 1 cup cilantro
    • 3 tomatoes chopped
    • 1 can chopped green chilies, drained
    • 1/2 cup green tomatillo salsa
    • 1/2 cup red salsa

    Mix together then pour over the bean mixture:

    • juice of 3 limes
    • 1 teaspoon cumin
    • 1 teaspoon chili pepper
    • 1/4 cup olive oil
    • dash of Tabasco (optional)
  • Roasted Veggies

    • 2-4 red potatoes, cut in about 1 inch cubes
    • 1 zucchini, cut into cubes
    • 1 yellow squash, cut into cubes
    • 1 red onion, julienned
    • 4-6 shitake mushroom caps sliced
    • 4 cloves garlic, chopped
    • 1 tablespoon or oregano, minced
    • 3 tablespoons of sesame oil or olive oil
    • 2 teaspooons Pink salt

    Preheat oven to 425.  In a large skillet, mix entire ingredients and stir thoroughly, making sure veggies are coated well.  Put the skillet in the oven and cook for 20-30 minutes until lightly browned.

  • Quinoa Pilaf with Mom′s 15-Minute Tomato-Basil Sauce

    From Silvana’s Kitchen

    Serves: 4

    • 1 ½ cups quinoa
    • ½ teaspoon salt
    • Mom′s 15-Minute Tomato-Basil Sauce (see recipe below)
    • 1 cup fresh spinach leaves
    • Parmesan, for topping
    1. In a medium saucepan, bring quinoa, salt and 2 ¾ cups
      water to a boil over high heat. Lower the heat, cover and simmer until the
      water is absorbed, about 12 minutes. Adjust salt if desired.
    2. Add enough tomato sauce until the quinoa is well coated. Stir in the spinach and cook until just wilted, about 2 minutes. Top with parmesan.
  • Noodle Fettuccini

    • Angel hair pasta-wheat or gluten-free
    • 1/3 cup freshly squeezed lemon juice
    • 2 large garlic cloves, minced
    • 1/2 teaspoon sea salt
    • 1 1/2 teaspoon agave nectar or honey
    • 1/2 teaspoon Dijon mustard
    • 1 1/2 tablespoons olive oil
    • 1/4 cup toasted pine nuts
    • 1/4 cup fresh parsley, chopped
    • Parmesan cheese, optional

    In a bowl, whisk together lemon juice, garlic, salt, agave nectar, mustard and oil.

    Empty the cooked noodles into a colander, draining water until water has emptied, or pat dry.  Return to pot.  Toss with lemon dressing, toasted nuts, and parsley.  Season to taste, adding extra olive oil, salt and pepper, if desired, or any other veggies desired.  Grate a small amount of Parmesan cheese on top of the noodles.