health recipes.wps

Transcription

health recipes.wps

YOUR HEALTHY
COOKBOOK
BROUGHT TO
YOU
BY
1
FITNESS AND BODY IMAGE.COM
95+ of Our Best Tasty Healthy Recipes
We designed this cookbook with healthy but still 95+ tasty recipes that are easy to make.
We tried to dramatically reduce the saturated fat and the sodium content. Hope you and
your family enjoys them. Eating right is very important for your life long wellness. Most
foods now days are filled with chemicals and add toxins to your body, which can be
harmful and cancer causing. It's much better to make your own food with wholesome
ingredients. We have many recipes that are healthy, fast and easy. Most spices are calorie
free, so spice-it-up. Spices make food taste better without adding the fat or extra calories.
Health tips: Drink your water, at least 8-10 eight ounce glasses a day, with some good
filtering water system.
Read labels on food at the store. Try to avoid eating something you don't know what it is
or can't pronounce.
Organic is the best way to go, as much as possible. Your body will thank you for not
consuming the wax/dye on fruits, hormones/chemicals in meats and plan unknown
ingredients in pre-made store bough ten foods.
Food items that are marked optional, in the recipes, can be removed to your personal
preference or may not the best health source. These are up to you and your personal
desires.
Notice: If you are on any special diet from a dietician or doctor, please check with them
first before starting something new. They may change or replace some ingredients in the
recipes to meet your personal needs.
Note: All nutritional ingredients per servings are estimated as, food items do vary.
Warning: Be aware of any allergies to herbs. Please check with your personal
physician/doctor with eating herbs with pregnancy especially, with rosemary-could
damage the fetus.
Table of Contents
Breakfast Meals
page: 3
Lunch Meals
page: 9
Dinner Meals
page: 24
2
Breakfast
The breakfast meal is the most important meal of the day. Start your day out right! Jump
start you body after a long nights rest and be ready for a active day. Even if you grab a
good snack or a good meal shake, is better than waiting to lunch.
Cornmeal Omelets
Total Servings:1
Per-Single Serving
Calories: 574
Protein: 20
Carbohydrates: 41
Fat: 37
1 whole egg
2 egg whites
¼ cup fresh Tomatoes, diced
¼ cup fresh Green Onions, diced
¼ cup fresh Mushrooms, diced
1 tsp fresh Rosemary, diced barely
½ tsp fresh Thyme, diced barely
1 tbsp Garlic Powder or fresh 2-3 cloves Garlic, diced
Hot Sauce to taste (optional)
Pinch Pepper to taste
Pinch Sea Salt to taste (optional)
¼ cup Pure Olive Oil
¼ cup fresh ground or organic Cornmeal
Add oil and heat deep dish pan to medium. Mix together in separate dish cornmeal, garlic
powder. Mix together whole egg, egg whites, Rosemary, Thyme, Tomatoes, Green
Onions, Mushrooms, Hot Sauce to taste (optional), Pinch Pepper to taste. When one side
of eggs almost cooked fold it over and roll the uncooked side in the cornmeal mixture.
Cake the cornmeal Place back in fry pan with cornmeal side out, folded over. Cook both
sides on cornmeal. You can add more vegetables inside of omelet now again.
Homemade Granola
Total Servings:5
Per-Single Serving
Calories: 458
Protein: 10
Carbohydrates: 88
3
Fat: 11
3 cups Plain Rolled Oats
½ cup Raisins or Sultana's
½ cup Nuts
½ cup Dried Fruit (oranges, peaches, etc.)
¼ cup Honey, melted
Mix all ingredients together in large bowl with melted honey. Mix honey in thoroughly.
Spread evenly no more than an inch high on a cookie sheet. Bake at 330F for about 10-15
minutes. Till just starts to turn brown. Serve with milk on top or eat plain.
Homemade Oatmeal
Total Servings:2
Per-Single Serving
Calories: 264
Protein: 6
Carbohydrates: 58
Fat: 3
1 cup Plain Rolled Oats
2 tsp Cinnamon
1 tbsp Honey (optional)
1-2 tbsp fresh Raisins or Sultanas
Add ingredients to hot water or milk. Stir till oatmeal is soft or put back on heat and stir.
Use your imagination: add fresh or dehydrated berries, raisins/sultanas and enjoy your
health breakfast.
Keesh Green Pepper-Potatoes
½ tsp Cream of Tarter
6 Egg Whites
4 whole Eggs
¼ cup Milk
¼ cup White Cooking Wine (optional)
1 tsp Black Pepper
8-10 Green Onions, diced
1 whole large Potato, diced
¾ cup Red Peppers, diced
¾ cup Green Peppers, diced
1 cup Portabella Mushrooms, diced
2 cloves Garlic, minced
1 tsp Crushed Rosemary
1½ tsp Basil Leaves
½ tsp Ground Thyme
4
1 tbsp Garlic Powder
Combine and beat with beater: Egg Whites, Whole Eggs, Milk, Cream of Tarter and
wine. Beat on high for 5 minutes. Combine Green Peppers, Red Peppers, Green Onions,
Portabella Mushrooms, Garlic, Black Pepper, Crushed Rosemary, Basil Leaves, Ground
Thyme and Garlic Powder.
Place diced potatoes across bottom of pan. Mix eggs and vegetable ingredients on top of
diced potatoes. Spread evenly. Bake on 320F covered for about 45 minutes.
Keesh Green Pepper-Breaded
6 Egg Whites
4 whole Eggs
¼ cup Milk
1 tsp Black Pepper
3-4 slices of Whole Wheat Bread, toasted
¾ cup Red Peppers, diced
¾ cup Green Peppers, diced
½ tsp Ground Thyme
Combine and beat with beater: Egg Whites, Whole Eggs, Milk, Cream of Tarter and
wine. Beat on high for 5 minutes. Combine Green Peppers, Red Peppers, Green Onions,
Portabella Mushrooms, Garlic, Black Pepper, Crushed Rosemary, Whole Wheat Bread,
Basil Leaves, Ground Thyme and Garlic Powder.
Break toasted bread in small pieces and place across bottom of deep dish pan. Mix eggs
and vegetable ingredients on top of pieces of bread. Spread evenly. Bake on 320F covered
for about 45 minutes.
Pepper-Mushroom Omelet
Total Servings:2
Per-Single Serving
Calories: 299
Protein: 11
Carbohydrates: 6
Fat: 25
5
1 whole egg
4 egg whites
¼ cup Fresh Mushrooms, Onions, diced
¼ cup Orange and Red Peppers, diced
A pinch Oregano
¼ tsp Garlic Powder
¼ tsp Pepper
Add oil to hot grilled pan. Diced Mushrooms, peppers and onions. Mix and beat eggs
together in separate bowl. Add mixed eggs to hot pan and let egg spread over almost
entire pan. Add vegetables to one side of egg mixture. Add pepper, garlic powder and
oregano. Last add Parmesan cheese to top and fold plain half of egg on top to cover
mixture. Try to flip it over and let it simmer for another 2-3 minutes. This is where you
would add the White Cooking Wine to cook on both sides of egg. (optional).
Quick French Toast
Total Servings:2
Per-Single Serving
Calories: 371
Protein: 15
Carbohydrates: 31
Fat: 20
4 slices of Whole Wheat Bread
1 tsp Vanilla Extract, organic if possible
1 whole egg, beaten
3 egg Whites, beaten
¼ cup Milk
½ tsp Pepper
½ tsp Cinnamon (optional)
¼ tsp Nutmeg
3-4 slices Organic Whole Wheat Bread
¼ cup Pressed-Pure Olive Oil
Fresh Fruit diced: strawberries, blueberries, raspberries
Turn fry pan on medium and grease with oil or butter. Mix all ingredients except bread
together in a deep dish bowl. Beat ingredients together thoroughly with a fork or beater.
Add bread to mixture for a couple seconds on both sides and place in hot fry pan with
about 2 tsp oil per slice. Repeat till you have enough toast or want to stop. If there is egg
batter left over, dump it into fry pan to fry. Serve honey or organic maple syrup, fresh
fruit on top.
6
Sautéed Mushrooms
Total Servings:2
Per-Single Serving
Calories: 230
Protein: 7
Carbohydrates: 10
Fat: 19
10-15 whole fresh Mushrooms, diced
3 tbsp. Butter
¼ cup White Cooking Wine
2 tbsp. Bacon Bits or lean-drained Bacon (optional)
Put butter in hot pan. Add remaining ingredients and cover to simmer for about 15-20
minutes or until the mushrooms turn dark in color. Eat by themselves or as topping,
steaks, hamburger, chicken.
7
Steak Breakfast Burrito
Total Servings:2
Per-Single Serving
Calories: 471
Protein: 27
Carbohydrates: 21
Fat: 30
2 slices medium size of Lean Cubed Steak
1 Whole Egg, scrambled
3 Egg whites, scrambled
1½ tbsp Onion, dehydrated or ½ cup fresh Onion
2 tbsp Mrs. Dash Onion & Herb (optional)
2 large white or wheat flour tortillas
2 tbsp Pure Olive Oil
2 tbsp Salsa (optional)
1 tsp Pepper
Cook steak in fry pan. Add 1 tbsp garlic powder, 1 tbsp dehydrated onion, Mrs. Dash
onion & herb, to steak as it cooks. Cut steak in cubes. Cook eggs together as scrambled
eggs. Add 1 tbsp garlic powder, ½ tbsp dehydrated onion and pepper to eggs. Add 1 tbsp
of oil to fry pan and fry each tortilla till browned on both sides.
To Serve: Add inside of tortilla: steak mixture, scrambled eggs, salsa (optional) and roll
up tortilla. Can add other vegetables such as diced green peppers to steak mixture. Enjoy!
Vegetable Parmesan Omelet
Total Servings:2
Per-Single Serving
Calories: 263
Protein: 14
Carbohydrates: 8
Fat: 19
1 whole egg
4 egg whites
¼ cup Tomatoes, green onions and mushrooms diced mixed together
¼ cup Fresh Parmesan Cheese
¼ tsp Garlic Powder
A pinch Thyme, Oregano
¼ tsp Pepper
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Add oil to hot grilled pan. Diced tomatoes, onions and mushrooms. Mix and beat eggs
together in separate bowl. Add mixed eggs to hot pan and let egg spread over almost
entire pan. Add vegetables to one side of egg mixture. Add pepper, garlic powder, thyme
and oregano. Last add Parmesan cheese to top and fold plain half of egg on top to cover
mixture. Try to flip it over and let it simmer for another 2-3 minutes. This is where you
would add the White Cooking Wine to cook on both sides of egg. (optional).
Vegetarian Lasagna/ Homemade Noodles
Total Servings:6
Per-Single Serving
Calories: 381
Protein: 20
Carbohydrates: 39
Fat: 17
6 Egg Whites
4 whole Eggs
¼ cup Milk
1 tsp Black Pepper
2 whole Tomatoes, diced
¾-1 cup Plain Tomato Sauce
1½ tsp Crushed Rosemary
½ tsp Basil Leaves
¼ tsp Ground Nutmeg
1 tsp Ground Oregano
1 tsp Ground Thyme
Noodles:
2 cups Whole Wheat Flour
¼-½ cup Pure Olive Oil
½ tsp Baking Powder
½ cup cold Water or Milk
½ tsp Salt or Garlic Salt
2 whole Eggs
2 Egg Whites
Combine and beat with beater: Egg Whites, Whole Eggs, Milk, Cream of Tarter. Beat on
high for 5 minutes. Combine Tomatoes, Green Onions, Portabella Mushrooms, Garlic,
Plain Tomato Sauce, Black Pepper, Crushed Rosemary, Basil Leaves, Ground Nutmeg,
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Ground Oregano, Ground Thyme and Garlic Powder.
Mix eggs and sauce ingredients up good in a large bowl. Combine ingredients for
noodles. Fold ingredients in together. Should be consistently of dough. Should not be
runny. Add little more water if needed, too dry. Knead dough folding dough and
flattening. Folding then kneading again for about 10-15 minutes. If dough is too sticky
add 1 tsp oil on outside. Roll dough on flat counter till it’s about ¼ inches thick. Just
before it may tear and you can see the counter. Next use butter-knife or sharp knife and
cut in long stripes about ½ inches wide. Pull up stripes off counter and hang out to dry or
able to dry on both sides. Let noodles dry for about ½-1 hour. Lay noodles in deep dish
pan in rows, across bottom. Add sauce ingredients on top of noodle layer. Spread sauce
evenly. Add a another of noodles across top in a row. Bake on 320F covered for about 45
minutes.
________________________________________________________________________
Lunch
Lunch can be that extra boost half way through the day and help to reduce those late
night cravings from minor starvation. Eating wholesome foods are very important to
maintaining our health and energy for the day.
Baked Tomato Topped
Total Servings:1
Per-Single Serving
Calories: 149
Protein: 10
Carbohydrates: 15
Fat: 6
¼ tsp Paprika
1 whole fresh Tomato, sliced
¼ cup Fresh Parmesan cheese, grated
½ tsp Basil Leaves
½ tbsp Garlic Powder
Bake at 300F just till cheese melts. Add ingredients on top of each slice of tomato. Add to
meats/burgers or eat by itself.
Basic Hamburger Patties
Total Servings:5
Per-Single Serving
Calories: 330
10
Protein: 37
Carbohydrates: 9
Fat: 15
2 pounds Lean Hamburger
2 tbsp. Worcestershire Sauce
1 tsp Garlic Powder
1 tsp Sweet Basil
1 ½ tsp Grilling Seasoning (optional)
¼ cup Oatmeal (optional)
2 Eggs (optional)
¼ - ½ cup Onions, diced or 1 tbsp. Dehydrated Onions
If you don’t use Worcestershire Sauce, add optional ingredients. Add all ingredients in
large bowl. Mix with hand thoroughly. Make sure the Worcestershire Sauce is mixed in
well. When done mixing, form into patties and put on fat draining grill. Cook till desired.
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Beef Taco Salad
Total Servings:4
Per-Single Serving
Calories: 390
Protein: 29
Carbohydrates: 54
Fat: 7
1 pound Lean Hamburger
1 ½ tbsp Garlic Powder
½ tsp Fennel Seed
½ tsp Rosemary Leaves
½ whole Onion, diced
1 tsp Rosemary Leaves
½ tsp Black Pepper
½ cup Organic Vegetable Chips or Blue Chips
½ Tomato, diced
1 cup Fresh Lettuce
½ cup Fresh Carrots, sliced
½ tsp Sea Salt (optional)
½ cup Fresh Cucumber, sliced with skin (optional)
½ cup Pinto Beans (optional)
Slice vegetables and hold for later. Add Poultry Seasoning or ¼ tsp of each (Thyme,
Sage, Rosemary, Nutmeg), Ground Oregano, Basil Leaves and White Cooking Wine
(optional) to chicken and cook in pan. Serve with chicken on top of salad vegetables. Can
add more vegetables, fruit (apple slices or even nuts)
Bean Chili
Total Servings:3
Per-Single Serving
Calories: 225
Protein: 15
Carbohydrates: 38
Fat: 2
1 small package or ½ cup Lean Ham
1 cup Pinto Beans
3-4 cups Water
½ to ¾ cup Fresh Mushrooms, sliced
½ cup or 1 whole Onion, diced
1 tsp Cilantro Leaves
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1 ½ tsp Basil Leaves
1 ½ tsp Oregano Leaves
½ tsp Rubbed Sage
½ tsp Ground Marjoram
2 tbsp Honey
Cook hamburger till brown. Drain grease from hamburger. Add some garlic powder to
hamburger while cooking. You can either cook the beans separately or all together. Add
water, beans, onion. Keep adding water as it boils off beans. You can add some of the
other spices to the beans as well. Don’t let the beans get dry and cooking with the lid off
can help reduce the gassiness. Cook beans for about ½ an hour or until they are soft.
Remove leaves from steams of cilantro and barley cut leaves, just to let flavor out. Add
all remaining ingredients and cook on low for ½ hour, stirring occasionally. Cook on
medium heat. You can eat by itself or serve with over bread or potatoes.
Breaded Mushrooms
Total Servings:2
Per-Single Serving
Calories: 215
Protein: 8
Carbohydrates: 40
Fat: 4
5 slices Whole Wheat Bread, dried
1½ tbsp Garlic Powder
1 tsp Garlic Salt (optional)
1 ½ tsp Garlic Pepper Blend-McCormick or (garlic, dehydrated black pepper, red and
green bell peppers, and onion)
2 tsp Parsley Flakes
1 tsp Basil Leaves
¼ tsp Black Pepper
While the whole wheat bread is soft, season with garlic powder, garlic salt. Place bread
on cookie sheet at 330F for about 10-15 minutes till bread browns and is hard and stale.
Use potato masher to brake bread up in little pieces. Add all remaining ingredients when
mashed in a medium size deep dish pan. Run mushrooms under a little water. Roll fresh
whole mushrooms in breading. Careful not to rub any off, while putting in pan.
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Chicken N Rice
Total Servings:8
Per-Single Serving
Calories: 603
Protein: 24
Carbohydrates: 105
Fat: 9
4 whole Boneless-skinless Chicken Breasts
1 family size can low-sodium Cream of Mushroom Soup
5 ½ cups Brown Rice cooked
1 ½ tsp Dried Sweet Basil
1 ½ tsp Garlic Powder
1 cup Fresh Mushrooms, sliced
½ to ¾ cup White Cooking Wine (optional)
½ cup water
Cook rice where it is almost done or soft. Layer rice in deep dish pan. Add mushroom
soup and half fresh mushrooms sliced. Mix rice and soup together. Add water. Put
chicken breasts on top of rice. Add garlic powder, Sweet Basil, wine of top of chicken.
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Add remaining mushroom soup over chicken to keep it from burning and flavor.
Bake at 340F for about 1 to 1 ½ hours. Till chicken is flaky with a fork.
Chicken Tacos
Total Servings:8
Per-Single Serving
Calories: 186
Protein: 11
Carbohydrates: 13
Fat: 10
4-5 whole Chicken Breasts, diced
1 whole onion, diced
1 ½ tsp Sweet Basil
1 tsp Garlic Pepper Blend
½ tsp Ground Oregano
2-3 Tomatoes, diced
¾ cup Lettuce, diced
10 Taco Shells or Tortes
1 tbsp Sour Cream (optional)
½ cup Cheese, shredded (optional)
Fry in large sauce pan and cook diced chicken thoroughly. Add spices on chicken while
cooking. Cover to let simmer for 2-3 minutes to absorb the spices. Put cooked chicken in
tortes or taco shells and add remaining ingredients per preference.
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Chicken Topped Salad
Total Servings:1
Per-Single Serving
Calories: 225
Protein: 29
Carbohydrates: 23
Fat: 2
½ Tomato, diced
1 cup Fresh Lettuce
1 whole Boneless-skinless Chicken Breasts, sliced
½ tsp Poultry Seasoning or ¼ tsp of each (Thyme, Sage, Rosemary, Nutmeg)
½ tsp Basil Leaves
Slice vegetables and hold for later. Add Poultry Seasoning or ¼ tsp of each (Thyme,
Sage, Rosemary, Nutmeg), Ground Oregano, Basil Leaves and White Cooking Wine
(optional) to chicken and cook in pan. Serve with chicken on top of salad vegetables. Can
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add more vegetables, fruit (apple slices or even nuts)
Chicken and Vegetable Soup
Total Servings:5
Per-Single Serving
Calories: 451
Protein: 45
Carbohydrates: 54
Fat: 6
2-3 tbsp Garlic Powder
1 tbsp fresh Basil, diced
1 tbsp fresh Oregano, diced
1 tbsp fresh Thyme, diced
½ tbsp fresh Parsley Leaves, diced
¾ cup Green Onions, diced
1½ cups Carrots, diced
1½ cups Celery, diced
1½ cups Portabella Mushrooms, diced
2 cups Russet Potatoes, diced
3 whole Cloves Garlic, minced
1 tsp Black pepper or to taste
1 box Organic Free Range Chicken Broth-low sodium
1-2 cups Water
Cook chicken breasts in water till done. When they are cooked, drain off most all water
and dice breasts in cubes. Add all remaining ingredients in large cooking pot and simmer
on low heat for 1-2 hours, stirring occasionally. Try to keep the lid on pot to keep from
boiling away the liquids. Cook until the carrots and potatoes are able to be cut with
spoon.
Chicken and Vegetable Tangy Stir-fry
Total Servings:5
Per-Single Serving
Calories: 369
Protein: 30
Carbohydrates: 36
Fat: 12
3-4 tbsp Pure Olive Oil
½ cup Fresh Pineapple, diced (optional)
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1 tsp Balsamic Vinegar
3 tbsp fresh Honey, melted
2-3 tbsp Arrowroot or Cornstarch
1 tsp Poultry Seasoning or ½ tsp of each (Thyme, Sage, Rosemary, Nutmeg)
1 tsp Mediterranean Basil Leaves
½ tsp Ground Thyme
2-3 tbsp Sesame Seeds
½ tsp Rubbed Sage
¾ cup fresh Pea Pods
¾ cup fresh Celery, diced
½ cup White Onions, diced
Add oil to warm wok. Add poultry seasoning, ground oregano, Mediterranean Basil
Leaves, 1 tbsp honey and 2 tbsp garlic powder to chicken. Add chicken and cook
thoroughly. When chicken is cooked add all remaining ingredients and let simmer, with
the lid on, for 30-45 minutes, until vegetables are soft. Serve over brown rice or noodles
and enjoy.
Chives Mashed Potatoes
Total Servings:5
Per-Single Serving
Calories: 401
Protein: 10
Carbohydrates: 67
Fat: 11
4-5 Large Whole Russet Potatoes
1 tsp Pepper or more to taste
1 tbsp Chives dried or fresh
½ cup low-fat Sour Cream (optional)
¾ cup low-fat Milk
¼ cup butter, melted
Clean and scrub potatoes. Cook potatoes with peelings. While potatoes are still warm
add, butter, sour cream or milk, pepper, and Chives. Mash well and mix all ingredients
together. Add more milk till preferred consistency.
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Ham Topped Salad
Total Servings:2
Per-Single Serving
Calories: 365
Protein: 9
Carbohydrates: 24
Fat: 26
½ Tomato, diced
1 cup Fresh Lettuce
½ cup Lean Ham, diced
¼ cup fresh Pineapple, diced (optional)
Pepper to taste
Dressing:
¼ cup Pure Olive Oil or MCT Oil
1 tbsp Balsamic Vinegar
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1 tsp fresh Garlic, peeled and diced or Garlic Powder (optional)
Slice vegetables and hold for later. Mix dressing ingredients together. Serve with ham on
top of salad vegetables. Can add more vegetables, fruit (apple slices or even nuts)
Italian Basil Pizza
Crust:
2 ½ tbsp. Yeast
1 cup Warm Water
1 tsp. Sugar
(Combine in a 2 cup glass cup)
(Let mixture rise to the top)
In a large bowl, combine the following:
1 tsp. Salt
2 tbsp. Pressed Oil or real Olive Oil
Add Yeast
1 ¼ cups Whole Wheat Flour
1 ¼ cups White Flour
Sauce:
¼ cup fresh Basil Leaves, diced
½ cup Pure Olive Oil
1 tsp Fresh Oregano Leaves, diced
3-4 whole Cloves Garlic, diced
Toppings:
½ cup fresh Parmesan Cheese or Tofu
½ cup fresh organic Tomatoes, sliced
½ cup fresh organic Green Peppers, diced
½ cup fresh organic Mushrooms, diced
½ cup cooked Organic Lean Ground Beef or Chicken
¼ cup plain Pure Tomato Sauce (optional)
Knead dough for 2-3 minutes on counter. Let dough rest 5 minutes.
Divide dough in half
Grease 2 14 inch Pizza pans with shortening or nonfat real butter.
Spread out dough EVENLY on pans
Bake Pizza Crust 5 minutes or until done at 375o BEFORE adding the toppings.
When dough is cooled, add sauce mixture and desired toppings. Bake at 400o until
toppings are done and cheese in melted.
Meaty Spaghetti Sauce
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2 lbs. Lean Ground Beef (organic if possible)
1 cup Fresh Mushrooms, diced
1½ tsp McCormick Seasoned Pepper Blend
1½ tsp McCormick Chili Powder
2 tsp McCormick Garlic Pepper Blend
1 tsp Ground Thyme
2 tbsp Garlic Powder or fresh Garlic, peeled and diced
¾-1 cup Onion, diced
2 tbsp Oregano Leaves
2 tbsp Basil Leaves
2 tbsp Parsley Flakes
2-3 tbsp Cilantro Leaves
1 tsp Rubbed Sage
1 medium Can non-seasoned Tomato Sauce or fresh Tomatoes cooked, mashed
Cook meat. After almost done, remove and drain all fat. Put onions and then meat back
in. Add mushrooms on top. Add to meat mixture: Garlic Powder, McCormick Seasoned
Pepper Blend, McCormick Chili Powder, Rubbed Sage. Remove leaves from steams of
cilantro and barley cut leaves, just to let flavor out. Cook all together till almost done.
Add tomato sauce and add all remaining spices. Cover and simmer for 15-20 minutes.
Can add extra tomato sauce as desired. Serve over organic noodles or wheat noodles for
healthiest meal.
Onion Fried Potatoes
2 large Potatoes, diced-mashed
1 tsp Paprika
1 tsp Garlic Powder
½ tsp Black Pepper
¼ cup Green Onions, diced
2/3 cup Pure Olive Oil
Fry potatoes in the oil. Add remaining ingredients and simmer covered for about 10
minutes.
Ramen Noodle Surprise
1 package of chicken flavor noodles (optional) or
¼ cup Organic Free Range Chicken Broth
1 whole egg, scrambled
1 egg white
¼ cup frozen mixed vegetables (optional)
½ cup cooked chicken, diced (optional)
Cook noodles in water without flavoring. Can add some wheat noodles to package
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noodles. When noodles are soft, drain water off, remove from burner, and add: eggs, ¾ of
chicken seasoning package (optional vegetables, chicken). Mix the eggs into the noodles
and seasoning. Dump mixture into fry pan and cook like a omelet. Cook until browned or
done on both sides. Can serve with tomato salsa and enjoy.
Roast Beef Sandwich with Vegetables
1 large lean Roast
2 whole Potatoes, diced
1 small package fresh Carrots, diced
¼ cup cooking Sherry Wine
¼ cup Worcestershire Sauce
1 tbsp Soy Sauce
¼-½ cup Honey, melted
1 tsp Black Pepper
½ tsp White Peppercorns, crushed
1 tsp Ground Thyme
½ tsp Rubbed Sage
1 tsp Garlic Salt
3 whole Bay Leaves
1 ½ tsp Crushed Rosemary
½ tsp Ground Cloves
2 tsp Oregano Leaves
2 tsp Basil Leaves
2 cloves fresh Garlic, peeled and diced
1 whole Onion, diced
1 tsp Mustard
Clean and cut most of the visible fat off roast. Add roast to large cooking pan or dish.
Add cooking sherry wine on top of roast. Squirt mustard around roast, on top of
vegetables. Add onions, fresh garlic, potatoes and all vegetables. Soak top of roast in the
Worcestershire sauce, soy sauce. Add all remaining spices on top of roast. Last add honey
on top of roast, make sure to cover the top. Cover whole dish with lid or tin-foil. Bake
slow cook at 320 F for about 2 hours covered. Checking occasionally with fork. When
roast is cooked, let it sit in the juice to cool down. When cool, slice and enjoy!
Roast N Vegetables
1 lean medium Rump Roast
2-3 Potatoes, diced
1 two pound bag of Carrots, diced
2 whole Onions, sliced
½ cup diced Cabbage
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1 tsp. Ground Oregano
1 tsp. Ground Thyme
1 ½ tsp. Garlic Powder
This can cooked in oven or crock pot. First add roast. Add spices on top of meat. Add
vegetables: onions, cabbage then rest of vegetables. Cook slow to let ingredients cook in
meat and mixture. In oven cook on about 330F for about an hour or until meat is flaky.
Roast Beef Hash
½ cup Seasoned Roast Beef, diced (can be leftover from roast beef recipe)
1 large Onion, diced
2 large Potatoes, mashed
2 tsp Black Pepper
1 tbsp Paprika
1 can French Cut Green Beans
1 can Whole Kernel Corn
1 can Cream of Mushroom Soup (optional)
½ cup Fresh Mushrooms, diced
1 tsp Thyme
½ cup Water
Add oil and onions to fry pan. Let onions simmer for 15-20 minutes. When onions are
cooked, add all remaining ingredients. Cook all ingredients on medium heat and simmer
for about 20 minutes until potatoes are cooked.
Sautéed Mushrooms
10-15 whole fresh Mushrooms, diced
3 tbsp. Butter
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Southwest Tacos/Burritos
2 Lbs Lean Ground Beef
2 whole Onions, diced
2-3 whole Tomatoes, diced and mashed
2 whole Green Peppers, diced
Sauce:
2-3 tbsp Red or Green Chili Pepper
1 tbsp Paprika
2 tbsp Garlic, diced
2 tbsp Onions, dehydrated
¾ cup Tomato Sauce
1 tbsp Ground Oregano
1 tbsp Coriander Seed
1 tbsp Allspice
1 tbsp Corn Starch (optional)
2 whole Garlic Cloves, diced
Cook Ground Beef add garlic powder. Thoroughly drain grease off meat. Mix together all
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sauce ingredients. Lay sauce mixture aside. Mix and remaining ingredients together and
cook till vegetables almost done. Mix sauce mixture with rest of ingredients and simmer
for 15-20 minutes. Try it add more chili if needed. Serve in Taco shell or Soft shell with
diced tomatoes and lettuce.
Spicy Beef Patty with Mushroom Gravy
2 pounds Lean Ground Chuck
1 tbsp Honey, melted
1½ tsp Balsamic Vinegar
½ tsp Chili Powder
1 tsp Anchovies, pureed or Juice (optional)
Sauce:
1 tsp Arrowroot
½ tsp Corn Starch
2 whole Cloves Garlic, diced
½ cup Water
½ cup Milk
½ tsp Paprika
¼ tsp Ground Cloves
¼ tsp Ground Allspice
¼ tsp Black Pepper
Pinch of Ground Chuck raw, 1 tsp
Combine Lean Ground Chuck, Green Onions, Garlic Powder, Honey, Balsamic Vinegar,
Chili Powder, (Anchovies, pureed or Juice (optional). Mix well with fingers in large bowl
for about 5-10 minutes. Form ground chuck mixture into patties, about 1½ inches thick.
Fry patties in large pan on medium heat. Be sure the middle gets done, not red. Drain the
grease in between patties being fried. Place pure olive oil in medium size sauce pan on
medium heat. Add garlic cloves, diced. Cook for a minute or so. Add remaining sauce
ingredients. Let simmer on medium heat for 15-20 minutes, stirring occasionally.
Mushrooms should be almost cooked. Serve ground chuck patties with gravy sauce
poured over top.
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Tangy Chicken Sautéed Sandwich
¼ cup Water
½ cup Marsala Cooking Wine
1 tbsp Rosemary Garlic Seasoning-Tone’s
1tbsp Sweet Basil Leaf-Tone’s
1 tsp Poultry Seasoning or ¼ tsp of each (Thyme, Sage, Rosemary, Nutmeg)
½ tsp Parsley Flakes
¾ cup Portabella Mushrooms, quartered
3 whole cloves Fresh Garlic, peeled and diced
2 whole Medium Onions, diced
Add liquid to large deep dish cooking pan. Add chicken breasts and all spices on top of
chicken. Add mushrooms, garlic and onions on top of chicken too. Cover with tin-foil
and cook at 330F for about 1½ hours. Check chicken with fork to make sure it is done.
Drain off liquid before serving on bun. Serve as a sandwich between a hamburger bun
and fresh sliced vegetables.
Tangy Mushroom Burger
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1½-2 whole Onions, diced
2 tsp Ketchup
1½ tsp Worchester Sauce
½ cup Milk
¼ cup plain Dried Oats
Add all ingredients to medium mixing bowl and mix with hands. Turning over meat to
mix well. When mixed well, Form into round patties and fry in fry pan on medium heat.
Mushrooms:
2-3 whole Portabella Mushrooms, quartered
2 tsp Butter
2 tsp Garlic Powder
Add all ingredients together and fry till mushrooms are almost done or soft. Serve
mushrooms on top of ground beef, as a sandwich, between a hamburger bun and fresh
sliced vegetables.
Tuna Open Face
1 can Tuna in water, drained
2 slices Whole Wheat Bread
1 tbsp Fresh Parmesan Cheese or Swiss Cheese
1 tsp Ground Coriander Seed
1 tsp Ground Turmeric
1½ tsp Garlic Powder
1 tsp Basil Leaves
1 tbsp Mayonnaise (optional) or 1 egg White cooked
Put on bread, mayonnaise-egg, tuna, Ground Coriander Seed, Ground Turmeric. Then add
cheese on top and put all remaining spices on top of cheese. You may toast bread first.
Bake on cookie sheet at 300F for 5-10 minutes till cheese is melted.
________________________________________________________________________
Dinner
Some people feel dinner is a surplus meal, the day is done. Eat dinner early enough to
fuel the body for rest, a lot of tissue rebuilding and preparing happens while we sleep.
This meal doesn’t always have to be a huge meal. Eating wholesome foods are very
important to maintaining our health and energy for the day. In losing weight, try to avoid
eating dinner after 7:00pm.
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Baked Herbed Chicken
2 Whole skin-less boneless chicken Breasts
4 slices of whole wheat bread, toasted
½ tsp Salt
1 tsp Ground Thyme
1 tsp Ground or pieces Rosemary
½ tsp Pepper
½ tsp Marjoram
1 Egg, beaten
¾ cup White Cooking Wine
Combine half of ground thyme, rosemary and wine with chicken breasts and chill covered
overnight in refrigerator. Bread Crumbs: after toasting bread let it stand out on counter for
10-20 minutes till hard, then tear-crumble toast in small pieces in bowl. Add remaining
spices to bread mixture. Add a dash of thyme, Marjoram and rosemary to beaten egg. Dip
chicken breasts in egg mixture to cover chicken, then roll and press chicken in bread
crumb mixture. Put chicken in deep dish pan, add remaining bread mixture on top of
chicken. Put remaining wine mixture around chicken breasts in pan, not to wash off bread
crumb mixture. Cover dish with tin-foil. Bake at 330F for about 45-50 minutes till
chicken is flaky. Check with fork. Remove tin foil cover and let chicken brown in oven
for 10-15 minutes.
Baked Tomato Topped
¼ tsp Paprika
1 whole fresh Tomato, sliced
¼ cup Fresh Organic Parmesan cheese, grated
½ tsp Basil Leaves
½ tbsp Garlic Powder
Bake at 300F just till cheese melts. Add ingredients on top of each slice of tomato. Add to
meats/burgers or eat by itself.
Baked Turkey Breast
1 non-seasoned Turkey Breast
½ tsp Rubbed Sage
1 tsp Black Pepper
1 tsp Ground Thyme
1 tsp Parsley
½ tsp Black Peppercorns, crushed or whole (optional)
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2 tbsp Butter or 1 tbsp Pure Olive Oil
½ cup Water
Clean and cut any fat off turkey. Place turkey in oven cooking bag. Add all spices on top
of turkey. Add water, butter/oil in bag with turkey. Place bag in cooking pot or cast iron
pot. Bake at 330F for about an hour to hour and half. Check with fork to see if meat
flakes off.
Basic Hamburger Patties
1 tsp Garlic Powder
1 tsp Sweet Basil
1 ½ tsp Grilling Seasoning (optional)
¼ cup Oatmeal (optional)
2 Eggs (optional)
¼ - ½ cup Onions, diced or 1 tbsp. Dehydrated Onions
If you don’t use Worcestershire Sauce, add optional ingredients. Add all ingredients in
large bowl. Mix with hand thoroughly. Make sure the Worcestershire Sauce is mixed in
well. When done mixing, form into patties and put on fat draining grill. Cook till desired.
Basil Meatloaf
1 whole Onion, minced
2 Egg Whites
1 tsp Parsley Flakes or fresh, minced
¼ cup raw Rolled Oats
¼ cup fresh Basil Leaves, diced
½ tsp Ground Thyme
¼ tsp Black Pepper
2 tsp Garlic Powder
1¼ tsp Mustard or (1/8 tsp Ground Mustard seed, 1/8tsp Distilled Vinegar, 1/8 tsp
Turmeric)
2 tsp pure Honey, melted
1 tsp Distilled Vinegar
2 tbsp plain Tomato Sauce
¼ tsp. Nutmeg
¼ tsp. Sage
Combine ingredients in large bowl and mix thoroughly with hands. Spread out in large
deep dish pan. Place two oven safe small bowls in center of pan upside-down. Spread
meatloaf mixture around bowls. Bake at 330F for about an hour. When cooked, take out
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and let cool on counter. The hot bowls in center will suck up the grease. when the grease
is gone, remove meatloaf from pan. Careful not to move the upside-down bowls. After
meatloaf is removed, lift up bowls and all the grease well fill back up in pan.
Basil-fresh Pizza
2 ½ tbsp. Yeast
1 cup Warm Water
1 tsp. Sugar
(Combine in a 2 cup glass cup)
(Let mixture rise to the top)
In a large bowl, combine the following:
1 tsp. Salt
2 tbsp. Pressed Oil or Olive Oil or MCT oil
Add Yeast
1 ¼ cups Whole Wheat Flour
1 ¼ cups White Flour
Knead for 2-3 minutes on counter. Let dough rest 5 minutes.
Divide dough in half
Grease 2 14 inch Pizza pans with non-fat butter.
Spread out dough EVENLY on pans
Sauce: Blend/Mix together- ¼ cup fresh basil, diced, ¼ cup Olive Oil, 2 tsp fresh
Oregano, diced, 2-3 whole cloves Garlic, minced, dash of salt. Add your favorite meat
and vegetables for toppings.
Bake Pizza Crust 5 minutes or until done at 375o BEFORE adding other the toppings.
When dough is cooled add desired toppings and bake at 400o until toppings are done and
cheese in melted.
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Bean Chili
1 cup Pinto Beans
3-4 cups Water
½ to ¾ cup Fresh Mushrooms, sliced
½ cup or 1 whole Onion, diced
½ tsp Rubbed Sage
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other spices to the beans as well. Remove leaves from steams of cilantro and barley cut
leaves, just to let flavor out. Don’t let the beans get dry and cooking with the lid off can
help reduce the gassiness. Cook beans for about ½ an hour or until they are soft. Add all
remaining ingredients and cook on low for ½ hour, stirring occasionally. Cook on
medium heat. You can eat by itself or serve with over bread or potatoes.
Bean Chili#2
1 cup Pinto Beans
1 cup mixed Stew beans
5-6 cups Water
½ tsp Rubbed Sage
1 tsp Marjoram Leaves
½ tsp Chili Powder
½ tsp Tarragon Leaves
other spices to the beans as well. Don’t let the beans get dry and cooking with the lid off
can help reduce the gassiness. Cook beans for about ½ an hour or until they are soft. Add
all remaining ingredients and cook on low for ½ hour, stirring occasionally. Cook on
medium heat.
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Breaded Chicken Stir-fry
4 Whole skin-less Boneless Chicken Breasts, cubed
½ to ¾ cup Whole Wheat Flour
2 ½ tsp Basil Leaves or Fresh Basil Leaves diced
1 ½ tsp Ground Oregano
½ tsp Rubbed Sage
1 tsp Ground Marjoram
2 tsp Soy Sauce (optional)
1 ½ tsp Balsamic Vinegar
½ cup Pure Olive Oil or MCT Oil
2 medium Onions, sliced
2 whole Green Peppers, sliced
2 whole Red or Orange Peppers, sliced
½ tsp Paprika
¼ tsp Ground Black Pepper
2 cloves Garlic, diced
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Breading: add to bowl or plastic zip-lock bag: wheat flour, Ground Oregano, Rubbed
Sage, Ground Marjoram, ½ tbsp Garlic Powder, Paprika and Garlic Pepper Blend. Mix
well and set aside. Cook chicken add ½ tbsp Garlic Powder, fresh Garlic, ¼ cup Pure
Olive Oil and Poultry Seasoning. When chicken is done, remove from pan or wok. Add
cooked chicken into flour mixture and shake up in a plastic bag till every piece is coated.
Add to pan ¼ cup Pure Olive Oil, Onions, Green Peppers, Red or Orange Peppers, 1 tsp
Garlic Powder, Soy Sauce (optional) and Balsamic Vinegar. Simmer for 10-15 minutes
till peppers, onions are still crunchy. Remove Peppers, Onions from pan. Add breaded
chicken pieces with a little more Olive Oil, if needed. Cook on medium heat another 20
minutes covered. Add Pepper mixture to chicken and mix in together. Let simmer
together for another 5-10 minutes, covered. Serve over Brown Rice
Breaded Cod
2-3 medium fresh cod, fillets
¼ tsp Black Pepper
½ cup Whole Wheat Flour
½ tbsp Ground Marjoram
1½ tsp Ground Savory
1 tbsp Lemon Juice
2 tbsp pure Olive Oil
Rinse off Fresh cod fillets with water. Spread olive oil and lemon juice in deep dish pan
evenly. Mix flour, Black Pepper, Whole Wheat Flour, Garlic Powder, Ground Marjoram,
Ground Savory, Ground Coriander Seed, Marjoram Leaves in a different deep dish pan.
Mix the flour mixture thoroughly. Next roll the wet cod fillets in the flour mixture on
both sides. After fillets are covered in flour, place in pan with lemon juice and olive oil
mixture. Cover top of pan with tin foil. Bake at 330F for about 45-55 minutes, until fish
is flaky with fork.
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Breaded Mushrooms
1 tsp Basil Leaves
¼ tsp Black Pepper
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mashed in a medium size deep dish pan. Run mushrooms under a little water. Roll fresh
whole mushrooms in breading. Careful not to rub any off, while putting in pan.
Breaded Stuffed Chicken Breasts
4 Whole skin-less boneless chicken Breasts, thawed
1 cup Fresh Spinach Leaves, stems cut off
½ cup Fresh Mushrooms, halved
1 tsp Garlic Powder
1 tsp Basil Leaves
1 tsp Ground Thyme
1 whole Fresh Tomato, cubed
4 Toothpicks
Breading:
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1 tsp Basil Leaves
¼ tsp Black Pepper
mashed in a medium size deep dish pan.
Add Garlic Powder, Basil Leaves, Poultry Seasoning, Ground Thyme to chicken breasts.
Place spinach, and pieces of mushrooms on one end of breasts and fold over. Tighten
down breast with toothpick through both sides. Roll breast in breading mixture, on both
sides, and use spoon to pour breading all over breast. Bake at 330F for about an hour till
chicken is fully cooked. Check with fork if flaky.
Chicken, Ham covered in White Sauce
1½ tsp Poultry Seasoning or ½ tsp of each (Thyme, Sage, Rosemary, ¼ tsp Nutmeg)
4-5 slices Swiss Cheese
8 oz can Sour Cream
4 Whole Garlic Cloves, diced
1½ tsp Fresh Rosemary, diced
1½ tsp Fresh Sage, diced
1½ tsp Ground Oregano
Place Chicken breasts in deep dish pan evenly. Place an even amount of: Whole Garlic
cloves, Fresh Rosemary, Fresh Sage, Ground Oregano on top of each chicken breasts.
Place about 1 tsp of Sour cream on top and one slice of Swiss cheese of each chicken
breasts. Press the cheese on top down a little till sour cream starts to come out holes in
cheese. Cover pan with tin-foil. Bake at 335F for about 80 minutes or till chicken is done.
Check chicken with fork to see if flaky.
Chicken Garlic Stir-Fry
1 tsp Poultry Seasoning or ½ tsp of each (Thyme, Sage, Rosemary, ¼ tsp Nutmeg)
½ of a 32oz box Free Range Portabella Mushroom Broth
½ of a 32oz box Free Range Chicken Broth
½ Red Onion diced or minced
½ Yellow Onion diced or minced
4 whole cloves Garlic, minced
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Chicken and Vegetable Tangy Stir-fry
½ cup Fresh Pineapple, diced (optional)
3 tbsp fresh Honey, melted
2-3 tbsp Arrowroot or Cornstarch
1 tsp Mediterranean Basil Leaves
½ tsp Ground Thyme
2-3 tbsp Sesame Seeds
½ tsp Rubbed Sage
¾ cup fresh Pea Pods
¾ cup fresh Celery, diced
½ cup White Onions, diced
Add oil to warm wok. Add poultry seasoning, ground oregano, Mediterranean Basil
Leaves, 1 tbsp honey and 2 tbsp garlic powder to chicken. Add chicken and cook
thoroughly. When chicken is cooked add all remaining ingredients and let simmer, with
the lid on, for 30-45 minutes, until vegetables are soft. Serve over brown rice or noodles
and enjoy.
Chicken Cordon Bleu Boneless skinless Chicken Breasts
6 Strips of lean bacon
3-4 whole Chicken Breasts
3-4 Slices of lean Ham
3 Slices of Swiss Cheese
1 Cup of fresh diced mushrooms
1 Whole tomato, cut in small slices
1 Teaspoon Sage
Put a pinch of sage on top of each chicken breast. Wrap around the chicken breasts: twothree strips of bacon, slice of ham. Put a slice of Swiss cheese on top of each breast.
Dump the diced mushrooms and tomatoes on top of each breast.
Bake at about 330F for about an hour. Check with a fork to see if chicken is done.
Chicken Cordon Bleu Boneless skinless, minus bacon
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4-5 whole Chicken Breasts
3-4 Slices of Lean Ham
1 Whole Tomato, cut in small slices
½ cup White Cooking Wine
1 Teaspoon fresh Sage, diced
1 Teaspoon fresh Rosemary, diced
½ tsp ground Oregano
Place chicken breasts in large deep dish pan. Add Poultry Seasoning or ½ tsp of each
(Thyme, Sage, Rosemary, ¼ tsp Nutmeg) on top of each breast. Add diced garlic evenly
on top of each breast, then slice of ham, then diced tomatoes. After all spices are on each
breast, add the cooking wine, olive oil and vinegar around chicken. Cover with tin-foil.
Bake at 330F for about an hour till chicken is flaky with a fork.
Chinese Fried Rice
3 cups Brown Rice, cooked
1 cup Cooked Ham, diced
½ cup Pure Olive Oil
4 tbsp Soy Sauce, low sodium
1 tsp Ground Nutmeg
2 tbsp Sesame Seeds
1 tbsp Black Pepper
2 tsp Basil Leaves
1 tsp Ground Nutmeg
2 whole Eggs
2 Egg Whites
1 can Peas or fresh
¼ cup Water
½ cup Mushrooms, diced
1 can Water Chestnuts or fresh
In large pan or wok dish combine: oil, green onions, water chestnuts, ham, cooking wine,
fresh garlic, peas-especially if they are fresh. Cover and let simmer for 5 minutes. Then
add rice and all spices. Mix well. Make sure to get all the way to the bottom to mix. Let it
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simmer for 20-25 minutes covered, stirring occasionally.
Chicken Fajita’s
3-4 boneless skinless chicken breasts
1 ½ tsp garlic powder
2-3 green peppers, cut in slices long ways
2 garlic cloves, diced or canned diced garlic
1 tbsp Lawrys Perfect blend Seasoning and rub for chicken
Cook chicken breasts first. Add spices on top of meat as they cook. Then add remaining
ingredients and let it all cook together.
Chicken Marsala
4 whole skinless, boneless chicken breasts
½ cup all purpose flour
½ tsp. dried marjoram, crushed
pinch salt to taste, 1/8 tsp pepper
1 ½ cups sliced fresh mushrooms
½ cup sliced green onions
3 tbsp. whole butter
½ cup Organic Free Range Chicken Broth
½ cup cooking sherry wine
Snipped fresh parsley to decorate
Rinse chicken. Mix flour mixture in a separate dish: flour, pepper, pinch salt, and
marjoram. After covering both sides of chicken with flour mixture, place chicken breasts
in large deep dish pan, and pour remaining ingredients around the chicken be careful not
to rinse the flour mixture off chicken. Cook dish covered for the first 30-35 minutes.
Then take cover off to brown a little.
Bake at 335 F for about 45-60 minutes.
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Chicken, Mushroom, White Wine Stir-fry
1 ½ cup fresh Celery, diced
2 cups fresh Portabella Mushrooms, diced
1 ½ cup fresh Broccoli, diced
4-5 whole Cloves Garlic, diced
½ tbsp Ground Coriander
1-2 tbsp Arrowroot
1½ tsp Poultry Seasoning or ½ tsp of each (Thyme, Sage, Rosemary, Nutmeg)
1 tbsp Ground Oregano (fresh or dried)
2 tbsp Fresh Oregano, slightly diced
2 tbsp Fresh Basil, slightly diced
1 ½ tbsp garlic powder
1-2 cups Water
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¼ cup pure Olive Oil
1 cup White Cooking Wine
This can be cooked in a wok or a large pan. Add olive oil to cool pan/wok. Turn up heat
till oil is warm, add garlic, chicken breasts. If the breasts are frozen, you can cook now to
thaw and dice then later. Just before chicken breasts are cooked add, white cooking wine,
Arrowroot, Ground Coriander, Poultry Seasoning or ½ tsp of each (Thyme, Sage,
Rosemary, Nutmeg), Ground Oregano (fresh or dried), Fresh Oregano, Fresh Basil and
garlic powder. Finish cooking chicken breasts, stirring occasionally. Take the breasts out
and dice now, if you haven’t already done it. Next, add fresh Celery, fresh Portabella
Mushrooms and the fresh Broccoli. Use the cup water as needed to keep from burning.
Serve with brown rice or over baked potato.
Chicken N Rice
1 family size can low-sodium Cream of Mushroom Soup
5 ½ cups Brown Rice cooked
1 ½ tsp Dried Sweet Basil
1 ½ tsp Garlic Powder
1 cup Fresh Mushrooms, sliced
½ to ¾ cup White Cooking Wine (optional)
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½ cup water
Cook rice where it is almost done or soft. Layer rice in deep dish pan. Add mushroom
soup and half fresh mushrooms sliced. Mix rice and soup together. Add water. Put
chicken breasts on top of rice. Add garlic powder, Sweet Basil, wine of top of chicken.
Add remaining mushroom soup over chicken to keep it from burning and flavor.
Bake at 340F for about 1 to 1 ½ hours. Till chicken is flaky with a fork.
Chicken Parmesan Wheat Pockets Covered
4-5 whole boneless-skinless Chicken Breasts, fully thawed
1 tsp Parsley Flakes or fresh dried
1 tsp Basil Leaves
3 whole Cloves Fresh Garlic, peeled and diced
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½ cup Spinach, diced
½ cup Portabella Mushrooms, cubed
¼ tsp Ground Black Pepper
Shell:
1½ cup Whole Wheat Flour
½ cup Fresh Parmesan Cheese
5 tsp Butter
½ cup Milk
pinch of salt
1 tsp Baking Powder
Sauce:
1 tbsp cooking Sherry Wine
2 tsp Basil Leaves
1 tbsp Rosemary Garlic Seasoning-Tones
1 tsp Ground Thyme
1 small can Tomato Paste
Make sure chicken breasts are thawed. Add on top of chicken breasts: Parsley Flakes or
fresh dried, Basil Leaves, Cloves Fresh Garlic, Spinach, Portabella Mushrooms, Garlic
Powder, Ground Black Pepper, Poultry Seasoning and Ground Oregano. Fold breasts over
in half, end to end, with seasonings inside. Lay breasts aside.
Combine dry shell ingredients together then wet ingredients separately. After it’s mixed
well separately, mix dry with wet ingredients. If it’s too dry to stick together add a little
more milk. When turns into a dough-like consistency, oil counter and roll out dough flat.
About no more than ½ inch thick. Cut into long strips about 4-5 inches wide.
Roll long strips of dough around outside of folded breasts. Pinch ends together or add
more dough till entire breasts is covered. Continue with each breast. Bake chicken breasts
in deep dish pan, covered with tin-foil, in oven at 330F for about hour. When almost
fully cooked, take foil off and just brown outside a little. While the chicken is cooking,
mix together the sauce ingredients in pan. Simmer on top of stove on medium heat
covered for about 15-20 minutes. Make sure to stir occasionally to keep bottom from
burning. Serve breaded chicken breasts with a small scoop of sauce over top.
Chicken, Sherry Wine Stir-fry
1 ½ pounds boneless skinless Chicken Breasts
4-5 whole fresh Carrots, diced
5-6 whole large Idaho Potatoes, diced (with skins)
1 bunch of fresh Broccoli, diced
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8-10 Fresh Mushrooms, diced
2 cans Cream of Mushroom Soup
2 cups Sherry Cooking Wine
1 tbsp Basil Leaves
1 tbsp Oregano
1 ½ tbsp garlic powder
This can be cooked in a wok or a large pan. First cook the chicken separately. Add spices.
Add additional seasoning to taste. Add all remaining ingredients. After the vegetables and
remaining ingredients are cooked, let them simmer for a few minutes to let the spices
cook slowly in.
Serve over brown rice.
Chicken Spinach Sautéed
1½ tsp Poultry Seasoning or ½ tsp of each (Thyme, Sage, Rosemary, ¼ tsp Nutmeg)
½ tsp Ground Thyme
1 cup fresh Spinach, whole
½ tsp dash Black Pepper
¾ cup Portabella Mushrooms, diced
½ cup Marsala Cooking Wine
2-3 cloves fresh Garlic, peeled and diced
Place chicken breasts in deep dish baking pan, spread out evenly. Add cooking wine, then
remaining spices (Poultry Seasoning or ½ tsp of each (Thyme, Sage, Rosemary, Nutmeg),
Ground Thyme, Garlic Powder, Garlic and dash Black Pepper. Last add spinach and
mushrooms on top. Cover with aluminum foil. Bake at 340F for about an hour till
chicken is flaky with a fork.
Chicken Tacos
1 ½ tsp Sweet Basil
2-3 Tomatoes, diced
¾ cup Lettuce, diced
10 Taco Shells or Tortes
1 tbsp Sour Cream (optional)
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½ cup Cheese, shredded (optional)
Fry and cook diced chicken thoroughly. Add spices on chicken while cooking. Cover to
let simmer for 2-3 minutes to absorb the spices. Put cooked chicken in tortes or taco
shells and add remaining ingredients per preference.
Chives Mashed Potatoes
4-5 Large Whole Russet Potatoes
1 tsp Pepper or more to taste
1 tbsp Chives dried or fresh
½ cup low-fat Sour Cream (optional)
¾ cup low-fat Milk
¼ cup butter, melted
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Clean and scrub potatoes. Cook potatoes with peelings. While potatoes are still warm
add, butter, sour cream or milk, pepper, and Chives. Mash well and mix all ingredients
together. Add more milk till preferred consistency.
Cilantro Chicken Breasts
4 whole boneless-skinless Chicken Breasts
¾ cup Carrots, diced and cleaned
½ cup Green Peppers, diced and cleaned
1 ½ cup fresh Cilantro, tops cut off and diced (1 fresh stock)
1 cup Mushrooms, diced
1 whole medium Onion, diced
1 ½ tsp Garlic, chopped
½ of 14oz can Organic Free Range Chicken Broth
47
¾ cup Milk 2%
¾ cup fresh Tomatoes, diced or 1 can diced Tomatoes
1 ½ tsp Poultry Seasoning or ¼ tsp of each (Thyme, Sage, Rosemary, Nutmeg)
1 ½ tsp Ground Thyme
1 can of whole kernel Corn (optional)
Place in large deep oven dish pan: chicken, add milk and chicken broth around chicken.
add all spices (garlic powder, poultry seasonings, ground oregano, ground thyme, garlic
chopped on top of chicken, then add all vegetables on top except Cilantro. Remove leaves
from steams of cilantro and barley cut leaves, just to let flavor out. Add Cilantro last on
top of everything. Cover pan with tin-foil. (cover) Bake in oven at 335F for about an
hour, till chicken is flaky with a fork. Then remove tin-foil (cover) and brown for 10-15
minutes more. You can remove some Cilantro off top to serve.
Cilantro Italian Spaghetti Sauce
1 pound lean or organic ground beef
2 large cans plain Tomato Sauce
1 large can diced Tomatoes or 1 cup fresh Tomatoes, diced
¾ cup fresh Portabella Mushrooms, diced
½ cup fresh Carrots, diced
3-4 whole cloves Garlic, peeled and diced
¾ cup fresh Cilantro, diced barely
½ tsp Tarragon Leaves
1 tsp Ground Thyme
1 tsp Ground Savory
2 tsp Oregano Leaves or fresh
Cook ground beef in large pan. Drain any grease. Combine all remaining ingredients and
cook on low and simmer for about an hour, stirring occasionally. Remove leaves from
steams of cilantro and barley cut leaves, just to let flavor out. Serve over with
wheat/vegetable noodles.
Covered Chicken Breast Stuffed-Spinach
4 whole boneless-skinless Chicken Breasts, thawed
1 tsp Garam Masala
¼ cup Almonds, ground
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1 whole Orange Bell Pepper, sliced into strips
1 whole Green Bell Pepper, sliced into strips
¼ cup Spinach, diced
1½ tsp Poultry Seasoning or ¼ tsp of each (Thyme, Sage, Rosemary, Nutmeg)
1½ tsp Pepper
Sauce:
½ cup 2% Milk or less fat
1 tsp Paprika
1 tsp Ground Turmeric
½ tsp Arrowroot
Combine sauce ingredients in sauce pan on medium heat. And simmer for 10-15 minutes.
Put sauce aside. Mix together in a deep dish pan: Whole Wheat Flour, 1 tsp Garlic
Powder, Garam Masala, Almonds. Spread flour mixture until it is level. Put on chicken
breasts: Garlic Powder, Orange Bell Pepper, Green Bell Pepper, Spinach, Poultry
Seasoning, Ground Oregano, Pepper. With ingredients inside, fold breasts over and pin
down with a toothpick. Next roll breasts on both sides in flour mixture. Bake at 340F for
about an hour. Serve with sauce on top of cooked chicken.
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Covered Vegetable Chicken
4 Whole Boneless-skinless Chicken Breasts
½ cup Broccoli, cut flowered
½ cup Carrots, diced
½ cup Green Onions, diced
1½ cup Organic Free Range Chicken Broth-low sodium
1½ cup Soured Milk (old milk or use ½-1 tsp for gallon vinegar to sour)
1½ cup Whole Wheat Flour
1 whole Egg
2 whole Egg Whites
1½ tbsp Garlic powder
1 whole Bay Leaf
½ tsp Paprika
1½ tsp Oregano
½ tsp Celery Seed
1 tsp Marjoram
50
1½ tsp Thyme
1 tsp Pepper
½ tsp Cumin
Make topping: Mix in bowl: whole wheat flour, soured milk, ½ tbsp garlic powder, ½ cup
chicken broth and eggs-beaten together. Beat or mix well. Mixture should still be runny.
Next add in a large deep dish pan, broccoli. Then add chicken breasts on top. Add
vegetables-green onions and carrots. Add all remaining spices on top of chicken breasts.
Be sure to spread evenly. Next is to pour out evenly the wheat flour mixture on top of the
vegetables and chicken. Make sure to cover the vegetables as this will help keep them
moist. Cover with tin-foil and bake at 325F for about 45-60 minutes. Check with a fork to
see if chicken is flaky to make sure it done. After chicken is done, can brown at 335F for
10-15 minutes with foil off.
Crab Chicken in Spinach Cream Sauce
2 tsp Ground Basil Leaves
2-3 tbsp Garlic Powder or 2 cloves, diced
1 tbsp Ground Thyme
1 cup fresh Plain Bread Crumbs or 6 slices Wheat Bread Toasted, torn in pieces
1 cup Cooking Sherry Wine
¾ cup Cream or Milk
1 ½ cup Fresh Spinach Leaves, diced
¼ cup Fresh Crab Meat NOT Imitation, shredded
¼ cup Whole Wheat Flour or corn starch (optional)
1 cup Fresh Mushrooms, diced (optional)
2 whole Bay Leaves (optional)
If chicken is frozen, thaw enough so you can cut slits in it long-ways, about a half an inch
apart. Add all spices evenly to the top of chicken breasts. Add a thin layer of crab meat on
top of chicken breasts, letting it fall down in between slits. Add fresh spinach on top of
crab meat. Combine in large bowl for sauce: bread crumbs, mushrooms, bay leaves,
Cooking Sherry, cream or milk. Mix dry ingredients together 1 tsp Ground Oregano, 1 tsp
Ground Basil Leaves in with whole wheat flour (optional). Stir in flour mixture into
cream sauce. Stir sauce all up together. Careful not to break up bay leave so it can be
removed later. Pour sauce mixture on top of spinach and chicken. See that the bread
crumbs evenly around the chicken tops. Can put in refrigerator covered for about an hour
to sauté chicken in sauce. Cover dish with tin-foil. Bake at 330F for 25-30 minutes. Take
cover off and brown till bread crumbs get dried out or hard and crunchy.
Cracked Wheat Meatballs1 ½ cups Cracked Wheat
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3 cups water
(1)
¾ tsp Garlic Salt
1 ½ Parsley Flakes
½ cup Chopped Onions
1 can Mushroom Buttons (4 oz.), chopped
½ can Mushroom Soup
2 whole eggs
½ cup Peperidge Farm Cornbread Stuffing
OR
1 ½ cup Homemade Cornbread dried and crumbled
1 pound hamburger
(2)
5 cans organic Mushroom Soup
1 can Dawn Fresh Mushroom Steak Sauce
Or
1 can Peperidge Farm Hearty Beefy Gravy or Organic Beef Gravy Mix
(3)
(1) Soak for 6-8 hours stirring 1 ½ cup uncooked wheat in 3 cups water.
(2) Combine in a large bowl. With hands squeeze all the water out of the wheat. Add this
to these ingredients. Mix well. Roll and pat together into meatball shapes. Brown the
meatballs in a skillet in 2 tbsp Pure Olive Oil. and ½ tsp garlic salt.
(3) Mix well in large baking dish. Add 10-12 meatballs and bake at 350F for 45 minutes
to 1 hour. Stir occasionally. Make sure the meatballs are covered by the soup mixture.
Makes approximate. 20 meatballs.
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Floured Chicken Medley
1 whole Egg, beaten
1 whole Egg white, beaten
½ tsp Pepper
1 ½ cups Natural Frozen Non-Seasoned Vegetable Medley or fresh Vegetables (carrots,
broccoli, cauliflower)
3 tbsp Garlic Powder, especially with frozen medley mixture
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1 tbsp Ground Marjoram
Mix together and stir in, Flour mixture: Wheat Flour, Ground Marjoram and Ground
Coriander Seed. Mix eggs together and beat. Add a pinch of Garlic Powder, Ground
Oregano, Pepper and Marjoram Leaves to egg mixture. Paint or soak chicken breasts in
egg mixture until chicken is covered to a glaze. Roll egg glazed chicken in flour mixture
till covered on all sides. Slightly tap chicken on its side to remove clumping spots or
excess flour. Place floured chicken in deep dish cooking pan. Add Non-Seasoned
Vegetable Medley or fresh Vegetables (carrots, broccoli, cauliflower) on top of chicken.
Sprinkle Garlic Powder over vegetables. Add any left over egg mixture under or around
chicken breasts. Sprinkle remaining flour mixture over chicken to fill in any spots
showing chicken. Be careful not to get very deep or clumps. Cover dish with tin foil.
Bake at 330F for about 1 hour. Remove foil cover and brown for 10 minutes.
Garlic Creamed Chicken
4 Whole Boneless-skinless Chicken Breasts
1½ cup Fresh Tomatoes, diced
½ cup Green Onions, diced
½ cup Milk or Soured Milk
4-5 strips lean Bacon
1½ tsp Oregano
3 tbsp pre-diced Garlic or 1 whole clove, diced
1¼ tsp Black Peppercorns, crushed
1 tsp Pepper
¼ tsp Crushed Rosemary (optional)
Place Chicken breasts in large deep dish pan. Add milk. Wrap bacon around chicken
breasts, about 2 pieces on each breast in two strips. Brush oil on chicken covering the
whole breast. Add spices on top of oiled chicken: Poultry Seasoning, Oregano, Basil
Leaves, Garlic Powder, Garlic or 1 whole clove-diced, Black Peppercorns-crushed,
Pepper, (optional) Crushed Rosemary. Then add Fresh Tomatoes-diced, Green Onionsdiced on top of everything, spreading evenly. Cover with tin-foil and bake at 325F for
about 45-60 minutes. Check with a fork to see if chicken is flaky to make sure it done.
After chicken is done, can brown at 335F for 10-15 minutes with foil off.
Goulash Tangy
3 pounds Lean Ground Beef
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2 whole White Onion, diced
1 cup Kidney Beans, partially cooked
1 medium can Tomato Sauce
1 tsp Arrowroot
¾ cup water, as needed
2 cans Whole Kernel Corn, or fresh
3 Whole Tomatoes, diced
½ cup Fresh Rosemary, diced
¾ pound box Curly Noodles, uncooked
½ tbsp Ground Oregano
½ tbsp Ground Thyme
1 tsp Rubbed Sage
1½ tsp Black Pepper
3 whole cloves Garlic, diced (optional)
First boil in water the meat in a deep dish pan. After the meat is cooked, thoroughly drain
fat and water. Use a spoon or fork to cut meat chunks up in smaller pieces in pan. Add all
remaining ingredients and let it simmer on low/medium heat for 25-35 minutes. Till all
vegetables are very soft to cut in pan. Stir periodically to keep from burning and mixing
spices up.
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Green Pepper Meatloaf
2 pounds Lean Organic Ground Beef
3 tbsp Mustard or (1/8 tsp Ground Mustard seed, 1/8tsp Distilled Vinegar, 1/8 tsp
Turmeric)
2 tbsp plain Tomato Sauce or Ketchup
½ tsp Rubbed Sage
1 tbsp Basil Leaves
½ tsp Ground Thyme
2 tsp Black Pepper
¼ cup Milk
¾ cup White Cooking Wine
½-¾ cups Raw Oatmeal
Mix green peppers, wine and ground beef in bowl. Cover and let cool together in
refrigerator for about 20-30 minutes. After sautéed, mix all remaining ingredients
together with sautéed mixture together by hand. Place two oven safe small bowls in
center of pan upside-down. Spread meatloaf mixture around bowls. Bake at 330F for
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about an hour. Place mix in large deep dish oven pan. Cook till browned on top.
When cooked, take out and let cool on counter. The hot bowls in center will suck up the
grease. when the grease is gone, remove meatloaf from pan. Careful not to move the
upside-down bowls. After meatloaf is removed, lift up bowls and all the grease well fill
back up in pan.
Green Pepper Meatloaf#2
2 pounds Lean Organic Ground Beef
2 whole eggs
2 egg whites
Turmeric)
½ tsp fresh Sage, diced slightly
1 tbsp Basil Leaves
2 tsp fresh Oregano, diced slightly
½ tsp Ground Nutmeg
1 tsp Black Pepper
¼ cup Milk
¾ cup Sherry Cooking Wine
½-¾ cups Raw Oatmeal
Mix green peppers, wine and ground beef in bowl. Cover and let cool together in
refrigerator for about 20-30 minutes. After sautéed, mix all remaining ingredients
together with sautéed mixture together by hand. Place two oven safe small bowls in
center of pan upside-down. Spread meatloaf mixture around bowls. Bake at 330F for
about an hour. Place mix in large deep dish oven pan. Cook till browned on top.
When cooked, take out and let cool on counter. The hot bowls in center will suck up the
grease. when the grease is gone, remove meatloaf from pan. Careful not to move the
upside-down bowls. After meatloaf is removed, lift up bowls and all the grease well fill
back up in pan.
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Homemade Chicken Wheat Noodle-Vegetables Stew
4 whole Boneless-skinless Chicken Breasts, diced
1 cup Celery, diced
½-¾ Fresh Mushrooms, diced
1 cup Fresh Broccoli
1 bunch Fresh Cilantro Leaves, diced (optional)
2 tsp Black Pepper
1 tsp Celery Seed
2 tsp Basil Leaves
2 tsp Tones Oregano Leaf Mixture or 1 tsp Oregano Leaves, 1 tsp Rosemary Leaves, 1
tsp Parsley Flakes.
2-3 cups Water
Noodles:
½ cup Water or Milk
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2 whole Eggs
2 Egg Whites
Combine chicken and all remaining ingredients for soup: Boneless-skinless Chicken
Breasts, Celery, Mushrooms, Broccoli, Cilantro Leaves (optional), Parsley Flakes, Garlic
Powder, Black Pepper, Celery Seed, Poultry Seasoning or ¼ tsp of each (Thyme, Sage,
Rosemary, Nutmeg), Basil Leaves, Tones Oregano Leaf or 1 tsp Oregano Leaves,
Rosemary Leaves and Parsley. Remove leaves from steams of cilantro and barley cut
leaves, just to let flavor out. Cook on medium heat in large sauce pan for about an hour.
Combine ingredients for noodles. Fold ingredients in together. Should be consistently of
dough. Should not be runny. Add little more water if needed, too dry. Knead dough
folding dough and flattening. Folding then kneading again for about 10-15 minutes. If
dough is too sticky add 1 tsp oil on outside. Roll dough on flat counter till it’s about ¼
inches thick. Just before it may tear and you can see the counter. Next use butter-knife or
sharp knife and cut in long stripes about ½ inches wide. Pull up stripes off counter and
hang out to dry or dry on both sides. Let noodles dry for about ½-1 hour. Add noodle
stripes to boiling water and cook for 10-15 minutes till thoroughly cooked. Serve with
noodles on bottom and chicken stew over top.
Italian Chicken
½ cup fresh Parmesan Cheese or grated Swiss cheese with Parmesan grated Cheese
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sprinkled on top
1 tbsp Italian Seasoning-5th Season or 1½ tsp Ground Thyme, 1½ tsp Ground Oregano
1 ½ tsp Cilantro Leaves
1 tbsp Basil Leaves
1 tsp Garlic Powder
½-¾ cup Fresh Mushrooms, diced (optional)
1 large can Tomato Sauce (non-seasoned)
½ tsp Poultry Seasoning or ¼ tsp of each (Thyme, Sage, Rosemary, Nutmeg)
½ cup water
Put Chicken breasts and sauce in large deep dish pan. Add water on top of chicken. Add
spices to coat on top of chicken breasts except Parmesan cheese. Remove leaves from
steams of cilantro and barley cut leaves, just to let flavor out. Add Parmesan cheese last.
Can serve over noodles.
Bake at 330F for about 1 hour, Check in 45 minutes.
Individual Meatloaf
2/3 cup dry bread crumbs, or toast crumbled up
1 cup milk
1 ½ pounds lean ground beef
2 eggs, beaten
¼ cup grated onion
1 tsp. salt
1/8 tsp pepper
½ tsp sage
¼ tsp. nutmeg
Turmeric)
½ tsp. Thyme
½ tsp Basil
Soak bread in milk; add meat, eggs, onion, salt, pepper and sage. Mix well. Form into
little loaves and place in greased muffin tins. Bake at 350 degrees for 45 minutes.
Combine nutmeg, ketchup and dry mustard. Serve over meatloaf.
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Lasagna Wheat Noodles with Vegetables
2 ½ pounds lean ground beef or organic
1 tbsp Italian Seasoning-5th Season or 1½ tsp Ground Thyme, 1½ tsp Ground Oregano
3 whole Cloves, diced
1 tsp Basil Leaves
¼ cup Fresh Parsley, diced or 1 tbsp dried Parsley
1 whole Tomato, diced
1½ cup Organic Cottage Cheese or Low-Fat
½ pound grated Organic Swiss Cheese
1 cup plain Tomato Sauce
1 cup fresh Broccoli, cubed
½ cup fresh Cauliflower, diced
½ cup fresh Carrots, diced
Noodles:
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2 whole Eggs
2 Egg Whites
Cook meat then add: tomato sauce, fresh Broccoli, fresh Cauliflower, fresh Carrots,
Tomato, Onion and spices. Combine ingredients for noodles. Fold ingredients in
together. Should be consistently of dough. Should not be runny. Add little more water if
needed, too dry. Knead dough folding dough and flattening. Folding then kneading again
for about 10-15 minutes. Roll dough on flat counter till it’s about ¼ thick. If dough is too
sticky add 1 tsp oil on outside. Just before it may tear and you can see the counter. Next
use butter-knife or sharp knife and cut in long stripes about 1½ inch wide. Pull up stripes
off counter and hang out to dry or dry on both sides. Let noodles dry for about ½-1 hour.
When sauce has simmered for 15-20 minutes, remove from heat add on top of noodles
layer. then add Organic Cottage Cheese or Low-Fat, then another layer of noodles and
repeat. Finally top off the last layer with the grated Organic Swiss Cheese. Add ½ tsp
fresh Parsley diced on top. Bake on 330F for about 55-75 minutes, till cheese is fully
melted and noodles are cooked. Cook slowly too make sure noodles get done and cheese
doesn’t burn on top.
Lemon Chicken
½ cup Honey
1 ½ tbsp. Garlic Powder
½ cup Soy Sauce
1 tsp Paprika
¼ cup Garlic, crushed and diced
1 ¼ tsp Ground Oregano
½-1 Whole Lemon, sliced or ½ cup Lemon Juice
In a large deep dish pan combine: chicken breasts. add over chicken: soy sauce, garlic
powder, Worchester sauce, Paprika, Oregano, Squeeze lemon slices juice on chicken and
leave slices in pan. Or sauté the chicken in the liquid mixture over night. Last glaze honey
on top of chicken. Cover pan with foil for the first 45-50 minutes. Then remove foil to
brown a little for 5-10 minutes.
Bake at 330F for about 1 hour, Check in 45 minutes.
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Meat and Potatoes Soup
1 pound Lean Ground Beef
½ tsp Paprika
2 tbsp Garlic Power
½ cup Onion, diced
2-3 Whole potatoes, cooked, mashed
2 tsp Butter
½ cup Milk
1 quart Free Range/organic Beef Broth
Cook meat first with onions. Add some Garlic Power to meat as it cooks. When meat is
done, put meat in bottom of bowl with onions. Add beef broth. Then add potatoes
mixture on top and sprinkle Paprika on top of potatoes. Heat mixture in microwave or
oven before serving.
Meaty Spaghetti Sauce
2 lbs. Lean Ground Beef (organic if possible)
1½ tsp McCormick Seasoned Pepper Blend
1½ tsp McCormick Chili Powder
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2 tsp McCormick Garlic Pepper Blend
1 tsp Ground Thyme
2 tbsp Garlic Powder or fresh Garlic, peeled and diced
¾-1 cup Onion, diced
2 tbsp Basil Leaves
2-3 tbsp Cilantro Leaves
1 tsp Rubbed Sage
1 medium Can non-seasoned Tomato Sauce or fresh Tomatoes cooked, mashed
Cook meat. After almost done, remove and drain all fat. Put onions and then meat back
in. Add mushrooms on top. Add to meat mixture: Garlic Powder, McCormick Seasoned
Pepper Blend, McCormick Chili Powder, Rubbed Sage. Cook all together till almost
done. Add tomato sauce and add all remaining spices. Remove leaves from steams of
cilantro and barley cut leaves, just to let flavor out. Cover and simmer for 15-20 minutes.
Can add extra tomato sauce as desired. Serve over organic noodles or wheat noodles for
healthiest meal.
Mexican Stacked Enchiladas
2 pounds Lean Ground Beef
1 cup Tomatoes, diced
1 cup Green Peppers, diced
1 cup Onions, diced
1 cup Lettuce, diced
1 ½ cup Grated Cheese
1 medium package of Corn Tortillas
(spices)
4 tbsp Seasoned Pepper Blend-McCormick or grated hot peppers
2 tbsp Garlic Pepper Blend-McCormick or grated green peppers
4 tbsp Chili Powder
1 large can of Tomato Sauce, not spaghetti sauce
Cook meat in skillet, add 2 tbsp Seasoned Pepper Blend, 2 tbsp Chili Powder. Put meat
aside. Add Tomato Sauce to pan, add remaining spices to sauce and let simmer for 20
minutes. Keep tomato sauce warm or on burner to serve.
To Serve: Put on plate. Dip one corn tortilla in tomato sauce on both sides, add some
meat, then choose of vegetables. Then another soaked in tomato sauce corn tortilla on top
and then cheese. Repeat for each stack. Last stack cover stack with tomato sauce mixture.
Can add a fried egg on top. (optional) Enjoy a nutritious filling meal.
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Onion Fried Potatoes
2 large Potatoes, diced-mashed
1 tsp Paprika
1 tsp Garlic Powder
½ tsp Black Pepper
Fry potatoes in the oil. Add remaining ingredients and simmer covered for about 10
minutes.
Onion Spiced Meatloaf
2 Egg Whites
1 whole egg
1 tsp fresh Rosemary, diced
1 tsp fresh Sage, diced
1½ tbsp mustard (regular)
2 tsp Garlic Powder
2 whole Garlic cloves, diced
¼ cup organic Milk
¼ cup Sherry Cooking Wine
½ cup Rolled Oats
½ cup fresh Portabella Mushrooms, diced
½ cup fresh Tomatoes, diced
Orange-Almond Stir-Fry Chicken
4 whole Boneless-skinless Chicken Breasts, diced
2 tbsp Garlic Powder or fresh 2-3 cloves Garlic, peeled and diced
1 tsp Ground Savory
¼ cup fresh Whole Pea Pods
¼ cup Fresh Almonds, chopped
½ cup fresh Portabella Mushrooms, sliced
½ cup fresh Button Mushrooms, cleaned-whole
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½ cup Pure Orange Juice or fresh squeezed
¼ cup Organic Free Range Chicken Broth
2 tsp Poultry Seasoning or ½ tsp of each (Thyme, Sage, Rosemary, Nutmeg)
Add olive oil to wok then turn to medium heat. When oil is warm, add diced chicken
breasts or if frozen, dice after they thaw enough. While chicken are cooking add poultry
seasoning or the individual spice amounts. Add all liquid ingredients White Cooking
Wine, Pure Orange Juice, ¼ cup Fresh Almonds and Organic Free Range Chicken Broth.
Let the liquids simmer for 5-10 minutes. Add all remaining spices and ingredients. Let
simmer on low/medium heat for about 10-20 minutes. Until the mushrooms are soft to
cut with a fork. Serve over brown rice.
Parsley Meatloaf
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2 Egg Whites
1 tsp Parsley Flakes or fresh, minced
¼ cup fresh Parsley Leaves, diced
½ tsp Ground Thyme
¼ tsp Black Pepper
2 tsp Garlic Powder
Turmeric)
1½ tbsp plain Tomato Sauce
¼ tsp. Nutmeg
¼ tsp. Sage
Peach Chicken Breasts
4 whole Boneless skinless Chicken Breasts
1 ½ tsp Nutmeg
3-4 whole Bay Leaves
½ cup flour, if desired
1 large can of diced peaches in natural juices
Combine the chicken breasts in a deep dish pan. Add peaches and juice over chicken.
Sprinkle to cover chicken with spices, Poultry seasoning, Nutmeg. Add Bay Leaves in
juice sauce. You can either add flour to juice to thicken or bread the chicken, if desired.
Cook covered in oven for 45-55 minutes at 325F. Then remove cover and let it brown for
10-15 minutes.
Potato Glaze Chicken
6 whole Boneless skinless Chicken Breasts
4 whole large Potatoes, cooked and mashed
1½ tsp Paprika
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1 tsp Garlic Powder
1 tsp Parsley Flakes or Fresh diced Parsley
¾ cup Milk, low-fat
½ tsp Rubbed Sage
Combine 1½-2 cooked potatoes with Garlic, Paprika, 1 tsp Black Pepper, Milk. Mash
together and mix good. The will be the glaze. Lay out long strip of plastic wrap. Make a
line of mashed potato mixture. Place chicken breasts in a row on top of the mashed potato
mixture. Add on top of chicken breasts: Poultry Seasoning or ¼ tsp of each (Thyme,
Sage, Rosemary, Nutmeg), Ground Oregano, Rubbed Sage, ½ tsp Garlic Powder. Then
spread a another layer of mashed potato mixture over spices on top of chicken, careful not
to rub around the spices on the chicken. Just give a even glaze of mashed potato mixture
to chicken. Cover with plastic wrap and place in freezer for 10-15 minutes. The other half
of the potatoes mash separately and add: 1½ tsp Paprika, Milk, Black Pepper, Onions, ½
tsp Garlic Powder. Mash and mix together good. Add to deep dish pan and spread evenly.
After chicken and potato mixture is stiff, remove from plastic wrap and place on top of
the other mashed potato mixture in the deep dish pan. Add 1 tsp Parsley Flakes or Fresh
diced Parsley on top of everything. Bake on 325-330F for about one hour to 1½ hours.
Make sure chicken is done. Check with fork. Let potatoes brown on top.
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Potato Salsa Meatloaf
Total Servings:3
Per-Single Serving
Calories: 411
Protein: 37
Carbohydrates: 40
Fat: 10
½ whole White or Yellow Onion, chopped
½ cup Rolled Oats, plain
¾ cup Low Sugar Salsa, mild or spicy
½ cup 1% Milk
2 TBSP Yellow Mustard
1 TBSP Ketchup
1 whole Egg
1 Egg Whites
½ TBSP Garlic Powder
¼ Tsp Sea Salt
1 Tsp Pepper
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4 whole Red Potatoes with skin, sliced
Mix all ingredients together in a bowl with your hands. Be sure all ingredients are mixed
in good. If the mix is runny, add a little bite more oats. Place in deep dish pan and bake
for 30-45 minutes at 330F, until brown on top. Be sure to check with temperature for
ground beef before taking it out.
Roasted Red Potatoes
5 pound bag of red potatoes, diced in cubes
1 cube of butter
½ cup Tones Rosemary Garlic Seasoning
First boil potatoes till they are almost done. Where they are still a little crunchy. Drain the
water off, add butter and potatoes to pan. Add Rosemary Seasoning and let simmer for
10-15 minutes. Keep temperature low so as not to burn it. Serve with a nice meal.
Roast Beef Sandwich with Vegetables
1 large lean Roast
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2 whole Potatoes, diced
1 small package fresh Carrots, diced
¼ cup cooking Sherry Wine
1 tbsp Soy Sauce
¼-½ cup Honey, melted
1 tsp Black Pepper
½ tsp White Peppercorns, crushed
1 tsp Ground Thyme
½ tsp Rubbed Sage
1 tsp Garlic Salt
3 whole Bay Leaves
1 ½ tsp Crushed Rosemary
½ tsp Ground Cloves
2 tsp Basil Leaves
2 cloves fresh Garlic, peeled and diced
1 tsp Mustard
Clean and cut most of the visible fat off roast. Add roast to large cooking pan or dish.
Add cooking sherry wine on top of roast. Squirt mustard around roast, on top of
vegetables. Add onions, fresh garlic, potatoes and all vegetables. Soak top of roast in the
Worcestershire sauce, soy sauce. Add all remaining spices on top of roast. Last add honey
on top of roast, make sure to cover the top. Cover whole dish with lid or tin-foil. Bake
slow cook at 320 F for about 2 hours covered. Checking occasionally with fork. When
roast is cooked, let it sit in the juice to cool down. When cool, slice and enjoy!
Roast N Vegetables
1 lean medium Rump Roast
2-3 Potatoes, diced
1 two pound bag of Carrots, diced
2 whole Onions, sliced
½ cup diced Cabbage
1 tsp. Ground Oregano
1 tsp. Ground Thyme
1 ½ tsp. Garlic Powder
This can cooked in oven or crock pot. First add roast. Add spices on top of meat. Add
vegetables: onions, cabbage then rest of vegetables. Cook slow to let ingredients cook in
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meat and mixture. In oven cook on about 330F for about an hour or until meat is flaky.
Rosemary Stuffed Chicken Breast
4-5 whole Chicken Breasts, not frozen
½ tsp Poultry Seasoning or ½ tsp of each (Thyme, Sage, Rosemary, ¼ tsp Nutmeg)
4-5 slices Lean Ham
1 whole large Potato, sliced half strips-with skin
½ tsp Fresh Rosemary, diced
½ tsp Fresh Basil, diced or store bought
1 tsp Fresh Grated Parmesan Cheese
½ tsp Fresh Marjoram Leaves
½ tsp Fresh Dill Weed
3 slices Whole Wheat Bread, dried and cut in small squares
¼ cup Low fat Milk
Toast or dry in oven bread slices till dried not browned much When bread is hard and
crunchy, dice in little cube squares and add: milk, 1 tbsp Garlic Powder, 1 tsp Basil leaves
on top and mix in with hands little. Get a tenderizing mallet or flat and flatten out both
sides of each chicken breasts. Fold the chicken breast over, where looks like a mouth
open. Place inside each chicken breasts: potato slice, ham slice, ½ tsp Fresh Rosemary, ½
tsp Garlic Powder, ½ tsp Fresh Dill Weed, ½ tsp Fresh Marjoram Leaves, ½ tsp Fresh
Basil. Place folded chicken breast in large deep dish cooking pan. Add on outside on top
of each chicken breast: 1 tsp Fresh Grated Parmesan Cheese, ½ tsp Poultry Seasoning or
¼ tsp of each (Thyme, Sage, Rosemary, ¼ tsp Nutmeg). Pour soggy, seasoned bread
crumbs on top of chicken breasts in pan, add sliced green peppers in pan around breasts.
Cover with foil and bake at 330F for about 45-55 minutes in oven. Check with fork to see
if chicken tender and stringy.
Sage Meatloaf
1 tsp Parsley Flakes or fresh, minced (optional)
2 Egg Whites
¼ cup fresh Sage Leaves, diced
½ tsp Ground Thyme
¼ tsp Black Pepper
Turmeric)
1½ tbsp plain Tomato Sauce
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¼ tsp. Nutmeg
¼ tsp. Sage
Sautéed Chicken Breasts
4 Whole Boneless-skinless Chicken Breasts, diced
½ cup Mushrooms, diced
½ cup Water
1 tbsp Lemon Juice
½ tsp Black Pepper
1½ tsp Garlic Powder
1 tsp Orange Peel
1 whole Bay Leave
1 tsp Dill Weed
½ tbsp Balsamic Vinegar
½ tsp Marjoram Leaves
Wash and rinse chicken breasts. Mix all liquid and spices together and stir well. Add
chicken breasts to liquid mixture and chill in refrigerator for 3-4 hours covered. To cook
place in deep dish pan and place in oven on 320F for about 30-45 minutes
Sautéed Mushrooms10-15 whole fresh Mushrooms, diced
3 tbsp. Butter
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Sauté Salmon
1 large fillet of fresh Salmon
1½ tsp seasoned pepper blend, McCormick
¼ cup lemon juice
2 tsp onion and herb, Mrs. Dash
1½ tsp Basil Leaves, McCormick
2 tsp Montreal Chicken, Grill Mates, McCormick
1 ½ tbsp Garlic Powder or ½ clove garlic, diced
½ cup Real low-fat Mayonnaise
Put 3 layers of tin foil on broiler pan under fish. Rinse fish under tap water.
Pour Lemon juice over fish until the juice "puddles" under the fish.
Lightly but completely cover the fish with the following:
McCormick seasoned pepper blend, Mrs. Dash onion and herb, McCormick basil leavesgo very lightly with this, McCormick (grill Mates) Montreal Chicken-lightly but covered,
Garlic-cover fish with a thin layer. Make a white layer all over it. Spread a layer of
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mayonnaise-¼ inch thick over all fish. Be very careful not to move the spices around, nor
bunch them up.
Bake 2 ½-3 hours slowly-this is the secret. Low temperature keeps the spices and mayo
on fish so they soak in. Start off at 300F. Cook 2 hours then turn temperature to 350F.
Cook 30 minutes and check with a fork, If fish is "firm" it is done. If it is not firm or kind
of jelly like-cook longer.
Sautéed Vegetables over Ground Beef
2 tbsp Worcestershire Sauce
1 tsp Balsamic Vinegar (optional)
1 whole Orange/Red Pepper, sliced
½ Onion, sliced
2-3 whole Portabella Mushrooms, diced
½ tsp Paprika
2 tsp Basil Leaves
2 tsp Ground Thyme
3 tsp Black Pepper
Form ground beef into patties. Add on top of each patty:1 tbsp Worcestershire Sauce, 1
tbsp Garlic Powder, 1 tsp Basil Leaves, 1 tsp Oregano Leaves, 1 tsp Ground Oregano, 1
tsp Ground Thyme, ½ tsp Black Pepper. Can add some diced onions in patties. Fry patties
till done. In a separate pan combine and simmer together: Green Peppers, Orange/Red
Pepper, Onion, Portabella Mushrooms, White Cooking Wine, Paprika, Garlic Powder,
Basil Leaves and oil. Cook vegetables till are almost done but are still crunchy. Put
mushrooms on bottom with oil of pan to cook first. Serve patties with dry vegetables
served over top.
Salmon Surprise
1 large fillet of fresh Salmon
¼ cup lemon juice
1 tsp Basil Leaves
1 ½ tbsp Garlic Powder or ½ clove garlic, diced
1 tbsp Worcestershire Sauce
1 tsp Dill Weed
1 tsp Black Pepper
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½ tsp White Peppercorns or ground, crushed
2 tsp onion and herb, Mrs. Dash
¼ cup Milk
¼ cup Green Onions, chopped (optional)
¼ cup Real low-fat Mayonnaise (optional)
Wash salmon in warm water. Add fresh salmon to large deep dish pan. Mix together
milk, lemon juice and Worcestershire sauce. Add mixture to top of salmon, letting it run
down into pan. If peppercorns are whole add to side of salmon, so you can pick out later.
It’s better to crush peppercorns with spoon or on a plate, then they can be added on top
with the other ingredients. Add all remaining spices to top of salmon except Mayonnaise.
Add mayonnaise last to top. And cover dish with foil or lid. Bake 2 ½-3 hours slowly-this
is the secret. Low temperature keeps the spices and mayo on fish so they soak in. Start off
at 300F. Cook 2 hours then turn temperature to 350F. Cook 30 minutes and check with a
fork, If fish is "firm" it is done. If it is not firm or kind of jelly like-cook longer.
Sheppard’s Pie
1 can Corn
1 can Green Beans
1 can Cream of Mushroom Soup
½ tsp Paprika
2 tbsp Garlic Power
½ cup Onion, diced
Potato mixture.
2-3 Whole potatoes, cooked, mashed
3-4 tsp Butter
½ cup Milk
Cook meat first with onions. Add some Garlic Power to meat as it cooks. When meat is
done, put meat in bottom of bowl with onions. Add green beans, corn, and Cream of
Mushroom Soup. Then add potatoes mixture on top and sprinkle Paprika on top of
potatoes. Heat mixture in microwave or oven before serving.
Slow Cooking Spicy Chicken Chili
3 medium Portabella Mushrooms, diced
3 whole cloves Garlic, diced
1½ tsp Poultry Seasoning or ½ tsp of each (Thyme, Sage, ¼ tsp Nutmeg)
2½ tsp Ground Oregano
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1 tbsp fresh Rosemary, diced
1 whole Turkish Bay Leaves
¼ tsp Black Pepper
½ tsp Chili Powder
2 tsp Seasoned Pepper Blend-McCormick
1 cup Pinto Beans
1½ cup Water
This is cooked in Crock Pot about 4-quart pot. Add all ingredients in pot, cover and leave
on low for about a day. Stirring periodically. Remove leaves from steams of cilantro and
barley cut leaves, just to let flavor out. Add more water if needed for beans. Keep just a
little juice in mixture. Remove bay leaves before serving and enjoy.
Southwest Tacos/Burritos
2-3 whole Tomatoes, diced and mashed
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2 whole Green Peppers, diced
Sauce:
2-3 tbsp Red or Green Chili Pepper
1 tbsp Paprika
2 tbsp Garlic, diced
2 tbsp Onions, dehydrated
¾ cup Tomato Sauce
1 tbsp Coriander Seed
1 tbsp Allspice
1 tbsp Corn Starch (optional)
2 whole Garlic Cloves, diced
Cook Ground Beef add garlic powder. Thoroughly drain grease off meat. Mix together all
sauce ingredients. Lay sauce mixture aside. Mix and remaining ingredients together and
cook till vegetables almost done. Mix sauce mixture with rest of ingredients and simmer
for 15-20 minutes. Try it add more chili if needed. Serve in Taco shell or Soft shell with
diced tomatoes and lettuce.
Spicy Beef Patty with Mushroom Gravy
2 pounds Lean Ground Chuck
1 tbsp Honey, melted
1½ tsp Balsamic Vinegar
½ tsp Chili Powder
1 tsp Anchovies, pureed or Juice (optional)
Sauce:
1 tsp Arrowroot
½ tsp Corn Starch
½ cup Water
½ cup Milk
½ tsp Paprika
¼ tsp Ground Cloves
¼ tsp Ground Allspice
¼ tsp Black Pepper
Pinch of Ground Chuck raw, 1 tsp
Combine Lean Ground Chuck, Green Onions, Garlic Powder, Honey, Balsamic Vinegar,
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Chili Powder, (Anchovies, pureed or Juice (optional). Mix well with fingers in large bowl
for about 5-10 minutes. Form ground chuck mixture into patties, about 1½ inches thick.
Fry patties in large pan on medium heat. Be sure the middle gets done, not red. Drain the
grease in between patties being fried. Place pure olive oil in medium size sauce pan on
medium heat. Add garlic cloves, diced. Cook for a minute or so. Add remaining sauce
ingredients. Let simmer on medium heat for 15-20 minutes, stirring occasionally.
Mushrooms should be almost cooked. Serve ground chuck patties with gravy sauce
poured over top.
Spicy Beef Stew
1 medium lean roast, diced
2 cups Potatoes with skins, diced
2 cups Carrots, diced
1½ cups Water
3 tbsp Corn Starch
¼ tsp Black Peppercorns, crushed
2 whole Turkish Bay Leaves
½ tsp Black Pepper
¼ tsp Whole Cloves
1 tbsp Basil Leaves
½ tsp Ground Nutmeg
Add to large cooking pan: diced lean roast, then all remaining ingredients. Cook on slow
or 310F for about 1½ hours. Stirring occasionally.
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Spicy Chicken Spaghetti
4 Whole Boneless-skinless Chicken Breasts, diced
3 large cans of Tomato Sauce or fresh, quartered
4-5 whole Green Onions, diced
2 tsp Garlic Pepper Blend, McCormick or ½ cup diced red and green bell peppers
1½ tsp Paprika
3 whole Bay Leaves
2 tbsp Basil Leaves
2 tsp Ground Thyme
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1½ tsp Poultry Seasoning or ¼ tsp of each (Thyme, Sage, Rosemary, Nutmeg)
2 tbsp Crushed Rosemary
¼ cup Cooking Sherry Wine
Add oil to fry pan. Add diced chicken breasts. Add all spices except, bay leaves, and
ground coriander seed on top of cooking chicken and minced garlic. Let all ingredients
sauté covered for 10-15 minutes on low heat, till chicken is cooked. Add diced-tomatoes,
diced-onions and diced-green onions. Simmer covered vegetables with chicken and spices
for another 10-15 minutes. Add more oil if needed. Last add tomato sauce and stir it all in
together. Cover and let simmer for another 20-25 minutes on low heat stirring
occasionally.
Spinach N Beef Spaghetti
2½ pound lean Ground Beef (organic)
1½ tbsp Fresh Basil, diced and de-stemmed
2 large cans plain organic Tomato Sauce
1 medium can Tomatoes diced
1½ cups fresh Spinach, diced
1½ tbsp Italian Seasoning-5th Season or 1½ tsp Ground Thyme, 2½ tsp Ground Oregano,
1 tsp Sage
2 large fresh Onions, diced
4-5 whole Portabella Mushrooms, diced
Cook beef and drain any grease. Combine all remaining ingredients and let simmer in pot
for 20-25 minutes on low heat. Serve over organic noodles, vegetable or wheat noodles.
Steak Fajita’s
½ pound lean steak
2-3 green peppers, cut in slices long ways
2 garlic cloves, diced or canned diced garlic
1 medium package of fresh mushrooms, diced
2-3 whole tomatoes, cubed
½ cup white cooking wine
½ tsp Rosemary Garlic Seasoning
1 tsp Garlic powder
½ tsp Sweet basil dried
Put half oil in pan. Place steak in pan. Put spices on top of steaks as they cook: garlic
powder, garlic cloves-diced, sweet basil, little white wine in pan. Place same ingredients
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on other side of steak when it’s turned over. When steak is almost done, dice steak in
small bite size pieces and set steak aside. It’s ok to leave some spices in pan left from
steak. Next cook the green peppers, add more wine. There should be some garlic cloves
left in pan. Put top on pan and let peppers sauté. When done, remove peppers and put
mushrooms in pan, add more wine and cover to sauté. You don’t have to cook the
peppers and mushrooms fully. They should still be crunchy. At this point you might need
to add a little more oil and wine. Add steak and all cooked ingredients together. Add
spice rosemary garlic seasoning to cover mixture. Let cook covered again for a couple
minutes. Then remove lid and simmer for a couple minutes. The diced tomatoes can be
cooked with mixture or added after to dish. Roll mixture up in tortillas, add tomatoes and
serve.
Stuffed Green Peppers
6 to 8 Whole Green Peppers
1 LB. Lean Ground Beef
1 can Tomato sauce
1 can Tomatoes
1 tbsp. Paprika
¼ cup Chopped onion
1 ½ cups Brown Rice, ¼ cooked
½ tsp Garlic powder
2 tbsp Catsup
Cook ground beef just barely, till it starts to turn brown on outside. Drain grease. Wash ,
drain peppers and de-core inside. Mix together all ingredients in a bowl except the catsup.
Wash hands and use fingers to combine mixture. Put mixture in peppers. Put filled
peppers in tin foil or on a covered dish. Add catsup on top of peppers. Bake at 330F for
about an hour and a half.
Stuffed Homemade Shell Noodles With Creamy Garlic Sauce
Stuffing Mixture:
1 cup Brown Rice
1 cup Fresh Broccoli, diced
Noodles:
2 whole Eggs
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2 Egg Whites
Sauce:
½ cup Fresh Chicken Breast, diced
5 whole Garlic Cloves, minced
2 tsp Butter
¾ cup Milk 2% or less
1½ tsp Sweet Basil
1 tsp Arrowroot
1 tsp Corn Starch
1 tsp Sweet Basil Leaf-Tones
½ tsp Ground Turmeric
½ tsp Paprika
Mix sauce ingredients together and simmer in saucepan for 20-25 minutes. Add oil and
garlic first on medium heat till almost cooked. Next add milk and remaining ingredients.
Make sure chicken, mushrooms are done. Combine ingredients for noodles. Fold
ingredients in together. Should be consistently of dough. Should not be runny. Add little
more water if needed, too dry. Knead dough folding dough and flattening. Folding then
kneading again for about 10-15 minutes. Roll dough on flat counter till it’s about ¼ thick.
Just before it may tear and you can see the counter. Next use butter-knife or sharp knife
and cut in 5-6 inch long stripes about 3-4 inches wide. Pull up stripes off counter and
hang out to dry or dry on both sides. Shape dough like shells. Place in dish or bowl to dry
that shape. Let noodles dry for about ½-1 hour. Add noodle stripes to boiling water and
cook for 10-15 minutes till just before they are thoroughly cooked. Place rice stuffing
mixture inside of cooked shells. Add a little water to pan. Place in oven on 325F for about
20-30 minutes. Serve with stuffed shells and sauce lightly poured over top.
Tangy Rolled Beef Enchiladas
2 Pounds Lean Organic Ground Beef
14 whole organic Flour Tortillas
2 large cans of diced Tomatoes or fresh
2 large cans Tomato Sauce
4-5 whole fresh Cloves Garlic, diced
1½ tsp ground Black Pepper
1 pound bag grated Organic Cheddar/Swiss Cheese
1½ tsp Chili Powder
1½ tbsp Crushed Rosemary or fresh Rosemary
1½ tbsp Italian Seasoning-5th Season or 1½ tsp Ground Thyme, 1½ tsp Ground Oregano
83
Cook ground beef in large pan. Add onions 3 tbsp Garlic Powder, Chili Powder, 1 tsp
ground Black Pepper and cook till meat is almost cooked. Roll up in tortillas ¼ cup
cooked ground beef mixture. Place rolled tortillas in large deep dish oven dish in a row.
Add over top of rolled tortillas evenly all remaining ingredients except cheese. Make sure
all tortillas edges are covered with sauce. Last spread grated cheese on top of sauce
mixture. Bake at 330F for about 45-60 minutes.
Vegetable and Wheat Noodles
1 ½ cup fresh Celery, diced
1 cup fresh Portabella Mushrooms, diced
84
1 ½ cup fresh Broccoli, diced
2 Russet Potatoes, cubed with skins
½ cup Sherry Cooking Wine
2 tbsp Pure Virgin Olive Oil
Noodles:
2 whole Eggs
2 Egg Whites
Combine first set of ingredients and fry in wok or pan and sauté with wine and olive oil.
Mix ingredients for noodles. Fold ingredients in together. Should be consistently of
dough. Should not be runny. Add little more water if needed, too dry. Knead dough
folding dough and flattening. Folding then kneading again for about 10-15 minutes. Roll
dough on flat counter till it’s about ¼ thick. Just before it may tear and you can see the
counter. Next use butter-knife or sharp knife and cut in 5-6 inch long stripes about 3-4
inches wide. Pull up stripes off counter and hang out to dry or dry on both sides. Shape
dough like shells. Place in dish or bowl to dry that shape. Let noodles dry for about ½-1
hour. Add noodle stripes to boiling water and cook for 10-15 minutes till just before they
are thoroughly cooked. Place rice stuffing mixture inside of cooked shells. Add a little
water to pan. Place in oven on 325F for about 20-30 minutes. Serve with stuffed shells
and sauce lightly poured over top
Vegetarian Lasagna
6 Egg Whites
4 whole Eggs
¼ cup Milk
1 tsp Black Pepper
¾-1 cup Plain Tomato Sauce
½ tsp Basil Leaves
¼ tsp Ground Nutmeg
1 tsp Ground Thyme
85
Noodles:
½ cup cold Water or Milk
2 whole Eggs
2 Egg Whites
Combine and beat with beater: Egg Whites, Whole Eggs, Milk, Cream of Tarter. Beat on
high for 5 minutes. Combine Tomatoes, Green Onions, Portabella Mushrooms, Garlic,
Plain Tomato Sauce, Black Pepper, Crushed Rosemary, Basil Leaves, Ground Nutmeg,
Ground Oregano, Ground Thyme and Garlic Powder.
Mix eggs and sauce ingredients up good in a large bowl. Combine ingredients for
noodles. Fold ingredients in together. Should be consistently of dough. Should not be
runny. Add little more water if needed, too dry. Knead dough folding dough and
flattening. Folding then kneading again for about 10-15 minutes. If dough is too sticky
add 1 tsp oil on outside. Roll dough on flat counter till it’s about ¼ inches thick. Just
before it may tear and you can see the counter. Next use butter-knife or sharp knife and
cut in long stripes about ½ inches wide. Pull up stripes off counter and hang out to dry or
able to dry on both sides. Let noodles dry for about ½-1 hour. Lay noodles in deep dish
pan in rows, across bottom. Add sauce ingredients on top of noodle layer. Spread sauce
evenly. Add a another of noodles across top in a row. Bake on 320F covered for about 45
minutes.
About the author: Darin is owner of
WWW.FITNESS AND BODY IMAGE.COM
They are personal trainers and are NOT a medical physician or dietitians.
If you have any personal health/medical questions, we advise you to see your
physician/doctor.
We hope you enjoy the great recipes.
Our mission statement is: Our success is only your success.
Please if you have other ideas or comments, let us know on email or our internet site.
Some other services we offer: online personal training, onsite personal training for local
area-only, free healthy newsletter, and good quality low cost supplements.
86

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