10k Food Recipes

6 lg Tomatoes

Salt 1/3 c Cucumber; finely diced

1/3 c Onion; grated

1/3 c Green pepper; chopped

1/3 c Celery; chopped

1/3 c Cabbage; finely shredded

1/2 ts Salt

ds Pepper 1/3 c Mayonnaise

ds Hot sauce ds Curry powder Lettuce leaves Wash tomatoes; place in boiling water 1 minute. Drain and immediately plunge into cold water. Gently remove skins. With stem end up, cut each tomato into 4 wedges, cutting to, but not through base of tomato. Spread wedges slightly apart. Sprinkle inside of shells with salt. Cover and chill 1-1/2 hours. Combine next 7 ingredients; cover and chill. To serve, spoon filling into shells. Combine mayonnaise with hot sauce and curry powder. Top each tomato with a dollop of mayonnaise mixture. Serve on lettuce leaves. SOURCE: Southern Living Magazine, sometime in 1980. Typed for you by Nancy Coleman.

———————————-DRESSING———————————- 2 tb Balsamic vinegar;

6 tb Cider vinegar;

2 tb Dijon mustard;

1 tb Low-sodium soy sauce;

2 ts Honey;

1/2 ts Celery seed;

1/2 ts Caraway seed;

1/4 ts Pepper; black

———————————–SALAD———————————– 2 c Green cabbage; shredded

2 c Red cabbage; shredded

Carrot; julienned Red pepper; julienned Green pepper; julienned Yellow pepper; julieened 1/4 c Scallions; finely chopped

1/4 c Fresh parsley; minced

——————————–PER SERVING——————————– 38 x *cals

*gm protein 13/16 x *gm fat

6 x *gm carbo

130 x *mg sodium

*gm fiber Dressing: Mix dressing ingredients together in a small jar. Set aside. Salad: Combine vegetables in a large bowl. Pour dressing over vegetables and toss to coat. Refrigerate at least 1 hour to blend flavors. Serves 8. Author’s Note: Here’s a tasty, mayonnaise-free version of a favorite American salad. Source: Vegetarian Times, May 1993 Low Fat, Fabulous and Fit by Mary McDougall Formatted MM:de From the collection of Sue Smith, S.Smith34, Uploaded June 16, 1994

1 md Cauliflower, broken into

– florets 1 md Onion, chopped

1 ea 2″ piece ginger, grated

7 tb Water

5 tb Vegetable oil

6 ea Garlic cloves, chopped

1 ts Cumin

1 ts Coriander

2 sm Tomatoes, peeled & chopped

1/2 ts Turmeric

1/8 ts Cayenne, or to taste

1 ea Fresh green chili, chopped

1 tb Lemon juice

1 1/4 ts Salt

1/4 ts Garam masala

Soak cauliflower florets in water for 30 minutes & drain. Blend ginger & onion along with 4 tb water until smooth. Set aside. Heat oil in a skillet over medium heat until hot. Stir-fry garlic until it turns medium brown. Put in the cauliflower florets & stir-fry for 2 minutes. Remove the cauliflower with a slotted spoon & put in a pot. Fry the paste from the blender for 1 minute. Add cumin, coriander & tomatoes. Stir-fry unitl it changes colour, reducing heat if necessary to prevent burning. Add turmeric, cayenne, green chili, lemon juice & salt. Sprinkle with water if necessary to prevent sticking. Turn heat to low. Return cauliflower to skillet with whatever liquid may have collected as it drained. Mix gently. Add 3 tb water & bring to a simmer. Cover & cook over gentle heat for 5 to 10 minutes. The cauliflower should be just done. Remove lid, sprinkle garam masala over the top. Stir to mix.

2 lb Russet potatoes, peeled

Salt Fresh ground black pepper 3/4 c Mayonnaise

3/4 c Sour cream or plain yogurt

1/2 c Finely chopped red onion

1/2 c Minced fresh dill

Fresh dill or parsley for -garnish Boil Potatoes until tender but firm. After cooking, cut potatos into slices or cubes. Season to taste with salt/pepper. In a bowl, combine sour cream or yogurt, onion and dill and blend well. Pour over the warm potatoers and toss gently to mix. Garnish with herb sprigs or parsley. Serve at room temperature or slightly chilled.

4 c Water

3 lb Brussels sprouts

2 ts Red wine vinegar

2 ts Lemon zest

1 ea Lemon juiced

Salt & pepper 1/3 c Chopped parsley

1/4 c Pimento, optional

Boil water in a large pot & add brussels sprouts. Cover & cook only for 7 minutes. They should be barely tender. While the sprouts are cooking, whisk together vinegar, lemon zest, lemon juice, salt, pepper, parsley & pimento in a small bowl. Drain sprouts, transfer them to a serving bowl & toss with the lemon mixture.

1 c Lentils

4 c Vegetable broth or water

1 Bay leaf

3 tb Margarine

1 lg Onion, chopped

Salt & pepper 1 c Coarsely ground bulgur

Rinse the lentils & put in a pot with enough broth to cover. Add bay leaf, bring to a boil & keep covered. Turn off heat & let stand for 30 minutes. While the lentils are soaking, melt margarine in a heavy pot. Add chopped onion, salt & pepper. Saute till onions are tender & transparent. When onions are ready, keep heat at medium, stir in bulgur & continue stirring till all the margarine is absorbed. Lower heat to a simmer & add the rest of the broth & lentils in their broth. Bring to a boil, reduce heat again, cover tightly & simmer till all the liquid has been absorbed. Add more liquid till the bulgur & lentils are cooked. Remove bay leaf & serve with a vegetable stew. Vera Gewanter, “A Passion for Vegetables”

4 tb Vegetable oil

4 ea Garlic cloves

2 tb Soy bean paste

1 ea Yellow onion, quartered

4 c Bean sprouts

1 ea Red chili pepper, sliced

3 ea Tomatoes, quartered

4 tb Green onions, chopped

4 tb Cilantro, chopped

Heat the oil in a wok & stir-fry the garlic & bean paste for 1 minute. Add the onion, bean sprouts, chili & tomatoes. Cook for 2 minutes, stirring frequently. Garnish with green onions & cilantro. Serve hot.

3 c Skim milk

3 tb Honey

1 c AM Bits-O-Barley

AM Wheat Germ Butter Honey or maple syrup The night before serving, put milk, 3 tablespoons honey and Bits-O-Barley in a heavy sauce pan. Bring to a boil and cook, stirring constantly for 15-20 minutes. Pour into a 9″ x 9″ x 2″ oiled pan and refrigerate. The

next morning, cut the mixture into two inch squares, coat with wheat germ and fry in butter until lightly browned and heated through. Serve with more honey, syrup or butter. Source: Arrowhead Mills “Bits-O-Barley” tri-fold Reprinted by permission of Arrowhead Mills, Inc. Electronic format courtesy of: Karen Mintzias

1 md Carrot, diced

1 1 1/2″ piece daikon, diced

1/4 lb Fresh mushrooms, chopped

5 oz Winter melon, cubed

1 Green bell pepper, diced

6 c Weak vegetable broth

4 tb Vegetable oil

1 ts Ginger, chopped

2 tb Miso

1 1/2 tb Cornstarch

1/2 ts Salt

1/2 ts Pepper

1 tb Soy sauce

———————————-GARNISH———————————- 1 Green onion, chopped

Prepare the vegetables. Put the first four vegetables in a pot with the stock & bring to a boil. Cook over medium heat for 15 minutes. Add the green pepper during the last two minutes. Drain & reserve the stock. Heat the oil in a wok over high heat. When very hot, add the ginger & miso & stir-fry for a couple of seconds. Dissolve the cornstarch in 1 c of the leftover stock & add it to the wok with the salt, pepper,

soy sauce & cooked vegetables. Cook, stirring constantly, for 3 to 5 minutes, or until the liquid thickens. Place in a serving dish & sprinkle with green onion before serving. LEFT OVER STOCK: Put left over stock in a soup pot over medium heat & bring to a boil. Add some sliced pressed tofu (1/2 lb should do) & add salt & pepper. Sprinkle in some green onions & cilantro leaves.

3 c Thinly sliced cabbage, red

-or green 1 t Sugar

1/4 t Salt

A few sprinklings of nutmeg 1 c Heavy (whipping) cream

1 c Fresh bread crumbs

Preheat oven to 350′F. Spray a shallow baking dish – such as a pie pan – with non-stick baking spray. Spread the sliced cabbage around in the dish as evenly as possible. Scatter sugar, salt and nutmeg over the cabbage and pour in the cream. Top with bread crumbs in as even a layer as you can make it. Bake at 350′F. for 45 minutes.

NOTE: This is a very flexible dish. It can bake for an hour at 325′F. or a half-hour at 375′F., so it can go into the oven with something else. You may also substitute evaporated skimmed milk for the heavy cream if butterfat is a concern for you, although the dish will not be quite as pleasing in that case. Nutritional analysis per serving: 236 calories; 16.2 grams fat (9.2 grams saturated fat; 62 percent of calories come from fat); 54.3 milligrams cholesterol; 264 milligrams sodium.