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1 tablespoon olive oil
1 clove garlic, minced
½ red onion sliced
Heat oil, sauté onions with garlic until
onions are clear, then add:
1 yellow squash, sliced
2 zucchini squash, sliced
2 roma tomatoes, diced
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Cook vegetables until tender, stirring frequently,
then top with:
½ cup shredded mozzarella cheese (or Italian
Blend Cheese)
Salt, pepper, and grated Parmesan to taste
Serve
stir-fry over angel hair or other pasta, or on its
own.
Recipe
from Marti Mayberry, Sierra Vista, Arizona, USA
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Small
Flour Tortillas (wheat or white)
Alfredo Sauce*
Sliced mushrooms
Julienned Spinach (about ½ cup for each
pizza)
Julienned Basil (just a leaf or two per pizza)
Diced Roma tomatoes (1 for each pizza)
Shredded Mozzarella or Italian Blend cheese
Optional: artichoke hearts, olives, squash
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Pre-bake
tortillas for about 10 minutes to get them nice and
crisp. Spread about 2 tablespoons of Alfredo sauce
over tortilla, then add toppings and cheese. Bake
at 350 degrees for 10 minutes, until cheese bubbles
and tortilla edges turn golden brown.
*regular tomato-based sauce works, too
Jamie’s
version of Applebee’s Appetizer
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Mix
2 - 15-1/2-oz. cans of black beans with:
1 cup of mild salsa
1/4 cup chopped cilantro
2 teaspoons of limejuice
Heat
on stove and simmer for about 7 minutes. Serve
topped with sour cream and fresh cilantro.
RC
Note: You can cook your own black beans to use
this recipe, too.
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Melin Family Favorite, Livingston, Montana, USA
|
| AFRICAN
SWEET POTATO STEW |
| 1
tablespoon olive oil
1 large onion (abt 2 cups), chopped
2 cups cabbage, chopped
3-4 cloves garlic, minced
8 oz. can sweet potatoes, drained, chopped,
or fresh sweet potatoes
4.5 oz. can diced tomatoes
1-1/2 cup tomatoe juice
3/4 cup apple juice
1-2 teaspoons fresh ginger - grated
1/4 - 1/2 teaspoon red pepper flakes
2 cups fresh (or frozen) green beans
1/3 cup peanut butter
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Heat oil in large skillet on med-hi heat. Add onion
and cook about 5 minutes, stirring until tender. Mix
in cabbage, garlic and cook about 5 minutes, stirring
until cabbage is tender-crips. Stir in sweet potatoes,
tomatoes, tomatoe juice, ginger, red peper flakes.
Reduce
heat to med-lo and cover. Simmer about 6 minutes until
hot and bubbly. Stir in green beans & simmer 5
minutes uncovered. Stir in peanut butter until well
blended and hot.
Serve
over cooked rice.
Recipe
from Allison, Merrietta Georgia, USA. |
|
6
Toasted flour tortillas (white or wheat) OR
6 Fried Corn Tortillas
1 can vegetarian refried beans OR
2 cups mashed black, pinto, or Great Northern
Beans
2 cups cooked rice (brown, wild, white, etc.)
3 cups shredded greens (lettuce, spinach, etc.)
1 cup shredded cheese
diced tomatoes, diced avocados, chopped cilantro,
salsa, and sour cream for topping.
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Toast or
fry tortillas until crisp and sturdy (350 oven for
10 minutes). Spread each tortilla with 1/3 cup beans,
then add 1/3 cup rice, a handful of greens, and a
sprinkle of cheese. Top as desired and eat as you
would a slice of pizza.
This
recipe is a Post Family Favorite, Tucson, Arizona,
USA.
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12
Lasagna noodles
2 tablespoons olive oil
2 heads fresh broccoli, chopped
2 carrots, thinly sliced
1 large onion, chopped
2 green bell peppers, chopped
2 small zucchini, sliced
3 cloves garlic, minced
1/2 cup all-purpose flour
3 cups milk
3/4 cup Parmesan cheese, divided
1/2 teaspoon salt
1/2 teaspoon pepper
1 (10 ounce) package frozen chopped spinach, thawed
1 (8 ounce) container small curd cottage cheese
24 ounces ricotta cheese
2 1/2 cups shredded mozzarella cheese, divided
Preheat
oven to 375 degrees and grease a 9X13” casserole
dish.
Bring
a large pot of lightly salted water to a boil. Add
lasagna noodles and cook for 8 to 10 minutes or until
al dente; drain.
Heat oil
in a large cast iron skillet over medium heat. When
oil is hot add broccoli, carrots, onions, bell peppers,
zucchini and garlic. Saute for 7 minutes; set aside.
Place flour in a medium saucepan and gradually whisk
in milk until well blended. Bring to a boil over medium
heat. Cook 5 minutes, or until thick, stirring constantly.
Stir in 1/2 cup Parmesan cheese, salt and pepper;
cook for 1 minute, stirring constantly. Remove from
heat; stir in spinach. Reserve 1/2 cup spinach mixture.
In a small
bowl combine cottage and ricotta cheeses; stir well.
Spread about 1/2 cup of spinach mixture in the bottom
of the prepared pan. Layer noodles, ricotta mixture,
vegetables, spinach mixture and 2 cups mozzarella
cheese, ending with noodles. Top with reserved spinach
mixture, 1/2 cup mozzarella cheese and 1/4 cup parmesan
cheese.
Bake in
preheated oven for 35 minutes, or until top bubbles.
Cool for 10 minutes before serving.
Recipe
from Rachel at allrecipes.com
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2-1/2
cups raw kidney beans
1 cup tomato juice or sauce
4 cloves garlic, minced
1-1/2 cup chopped onion
1 cup each: chopped celery, carrots, green peppers
2 cups fresh tomatoes, chopped
1 teaspoon ground cumin
1 teaspoon basil
1 teaspoon chili powder
Salt and pepper
3 tablespoons tomato paste
a dash of cayenne pepper
1 tablespoon olive oil
Soak
and cook beans (see side bar). Sauté onions
and garlic in olive oil. Add carrots, celery, and
spices. When vegetables are almost done, add peppers.
Cook until tender. Combine all ingredients and cook
in slow cooker on low for 6-8 hours, or on stove for
4-5 hours. Serve topped with grated cheese.
Makes
8 servings.
From
Bean Cuisine by Lynne Fakler-Pauley and Marie Nagata,
Utah Department of Health
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Pasta
8oz. dry spaghetti
1/2 cup peas
2 diced carrots
1 large tomato, diced
1/2 cup brocolli crowns
1/2 cup chopped yellow onion |
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Sauce
1
tablespoon butter
1/4 teaspoon chopped garlic
1 tablespoon flour
1/3 cup milk
1/2-3/4 cup paremsean cheese
Saute
all vegatables except tomato in 1 tablespoon olive
oil until tender. Meanwhile cook pasta according to
package directions.
For sauce,
saute the garlic in the butter until tender, add flour
and mix well. Add milk and cheese all at once. Stir
on meduim heat until thick and bubbly. Mix the sauted
vegatables into the sauce, add diced tomato and serve
over the spaghetti.
Varaition:
Because some vegetarians eat fish, cooked shrimp makes
a yummy addition to this recipe.
Recipe
from Heather, Alma 6th Ward, Alma Arizona Stake, USA
|
| SPINACH
- ARTICHOKE PASTA |
1 (14 oz.) can artichoke hearts, drained and
divided
1 tablespoon olive oil
1 tablespoon water
1 tablespoon lemon juice
1/2 teaspoon dried basil
1/4 teaspoon dried oregano
1/4 teaspoon pepper
1 garlic clove, minced
3 cups cooked radiatore (about 6 ounces uncooked,
short fat rippled pasta), cooked without salt
or fat.
2 cups thinly sliced fresh spinach
1 cup seeded chopped tomato
1/4 cup (1 oz.) crumbled feta cheese
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Combine
2 artichoke hearts, olive oil, and next 6 ingredients
in a blender or food processor; process until smooth.
Chop remaining
artichoke hearts. Combine chopped artichokes, pasta,
spinach and chopped tomato in a large bowl. Pour pureed
artichoke mixture over pasta mixture; toss well to
coat. Cover and chill at least 2 hours. Sprinkle with
feta cheese before serving.
Yield:
6, 1 cup-servings
Recipe from Weight Watchers Magazine,
"Day-by-Day - 130 recipes to simplify mealtime"
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Lentile
Filling
1
tablespoon oil
1 large onion, chopped (one cup)
1 medium green bell pepper, chopped (one cup)
2 cloves garlic, finely chopped
3 cups water
1-1/4 cups dried lentils (10 oz.) sorted &
rinsed
1 (14-oz.) can tomato sauce
1 package (1.25 ounces) taco seasoning mix
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Heat oil
in 3-quart sauce pan over medium-high heat. Cook onion,
bell pepper and garlic in oil, stirring frequently,
until vegetables are tender.
Stir in
water, lentils, tomato sauce and seasoning mix. Reduce
heat to low. Partially cover and simmer 35 to 40 minutes
or until lentils are tender.*
RC NOTE*
I typically cook the lentils about 2 to 3 hours before
making this recipe. If you prefer your lentils more
tender, less crunchy, you should do the same. Just
cook them in water--and watch because you will have
to add water during the cooking time. You can cook
them covered or uncovered. When you think the lentils
are tender enough, don’t add any more water,
but let the water cook into the lentils so it doesn’t
look soupy. Then omit the three cups of water called
for in the recipe and simply add the tomato sauce,
seasoning, onion, green pepper, etc.
Heat
oven to 400°F. Grease a 2 quart casserole with
shortening. (This is a dish about the size of an 8x8-inch
square baking dish. I prefer to use a 9x13-inch Pyrex
baking dish; it makes for a better lentil-to-cornbread
ratio.)
Prepare Cornbread Topping
1
pkg (8-1/2 oz) cornbread muffin mix
1 small can (8-1/2 oz) cream-style corn
1/2 cup shredded cheddar cheese (2 oz.)
1/4
cup milk
1 large egg
Spoon
lentil mixture into casserole. Spread topping evenly
over lentil mixture. Bake uncovered 15 to 20 minutes
until topping is golden brown.
Recipe
from Mary Sue, Rockwood 2nd Ward, St. Louis, MO Stake,
USA |
| LOBHIA
AUR KHUMBI & GLAZED BROWN RICE |
Lobhia
Aur Khumbi
| 1-3/4
cup dried black-eyed peas - picked over, washed
and drained
5 cups water
1/2 lb. fresh mushrooms
6 tablespoons vegetable oil
1 teaspoon cumin seeds - whole
1 stick cinnamon
1-1/2 medium onions, peeled, chopped
4 cloves garlic - minced
14.5 oz.can chopped tomatoes
2 teaspoons ground coriander seeds
1 teaspoon ground cumin
1/2 teaspoon ground turmeric
1/4 teaspoon cayenne
2 teaspoons salt
fresh ground black pepper
3 tablespoons fresh parsley - chopped
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Put peas
& water in heavy pot & bring to boil. Cover,
reduce heat to low and simmer gently 2 minutes. Turn
off heat. Let covered pot sit undisturbed 1 hour.
While pot
rests, cut mushrooms, thru stems in 1/8" slices.
Heat oil in frying pan on med-hi. When hot, add cumin
seeds, cinnamon stick & sizzle 5-6 seconds. Add
onions, garlic. Stir, frying until onion edges turn
brown. Add mushrooms, fry until wilted. Add tomatoes,
coriander, turmeric, cayenne. Stir, cooking 1 minute,
cover turn heat to low, let cook 10 minutes, then
turn off heat.
Bring peas
to a boil again. Cover, turn heat to low, simmer 20-30
minutes until tender. To pea mixture, add mushroom
mixture, salt, black pepper, frehs parsley. Mix together
until simmering. Continue uncovered on med-lo 30 minute
more, stirring occasionally. Remove cinnamon stick.
Serve
with rice or Indian bread.
Glazed
Brown Rice
14 oz. vegetable* broth
2 tablespoons water
1 cup brown rice
1/2 cup carrots
1 tablespoon margarine
1/4 cup pine nuts
1-1/2 teaspoon fresh ginger - grated
1/2 cup green raisins
1 cup frozen peas - thawed
Bring
broth, 2 tablespoons water to boil. Add rice, carrots;
cover and reduce heat. Simmer 20-25 minutes. Melt
margarine on low and brown pine nuts (careful not
to burn). Add remaining ingredients & heat until
warm. Toss with rice.
Recipes
from Allison, Marrietta, Georgia, USA.
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Word
of Wisdom
“And again, verily I say unto you, all wholesome herbs
God hath ordained for the constitution, nature, and use of
man—Every herb in the season thereof, and every fruit
in the season thereof; all these to be used with prudence
and thanksgiving. Yea, flesh also of beasts and of the fowls
of the air, I, the Lord, have ordained for the use of man
with thanksgiving; nevertheless they are to be used sparingly…All
grain is good for the good of man; as also the fruit of the
vine; that which yieldeth fruit, whether in the ground or
above the ground…And all saints who remember to keep
and do these sayings, walking in obedience to the commandments,
shall receive health in their navel and marrow to their bones.”
---Doctrine and Covenants 89:10-12, 16, 18
BEAN
BASICS
If you
really want to improve the quality of your diet, think beans.
A hearty and satisfying alternative to meat, beans are low
in fat, and rich in protein, complex carbohydrates, B vitamins,
iron, zinc, copper, and potassium. As for fiber, no other
food surpasses beans. Just a half-cup of cooked beans provides
4 to 8 grams of fiber — up to four times the amount
found in most other plant foods. Beans also help maintain
healthy blood sugar and cholesterol levels. As an added bonus,
beans keep you feeling full and satisfied long after the meal
is over — a definite benefit if you're watching your
weight.
Some people
avoid eating beans because of "bean bloat." What
causes this problem? Complex sugars in beans, called oligosaccharides,
sometimes form gas when broken down in the lower intestine.
This side effect usually subsides when beans are made a regular
part of the diet, and the body becomes more efficient at digesting
them. The proper cleaning, soaking, and cooking of dried beans
can also help you make beans a delicious and healthful part
of your diet.
Cleaning
Because beans are a natural product, packages of dried beans
sometimes contain shriveled or discolored beans, as well as
small twigs and other items. Before cooking, sort through
your beans and discard any discolored or blemished legumes.
Rinse the beans well, cover them with water, and discard any
that float to the top.
Soaking
There are two methods used to soak beans in preparation for
cooking. If you have time — if you intend to cook your
dish the next day, for instance — you may want to use
the long method, as this technique is best for reducing the
gas-producing oligosaccharides. If dinner is just a couple
of hours away, though, the quick method is your best bet.
Keep in mind that not all beans must be soaked before cooking.
Black-eyed peas, brown and red lentils, and split peas do
not require soaking.
The Long Method
After cleaning the beans, place them in a large bowl or pot,
and cover them with four times as much water. Soak the beans
for at least four hours, and for as long as twelve hours.
If soaking them for more than four, place the bowl or pot
in the refrigerator. After soaking, discard the water and
replace with fresh water before cooking.
The Quick Method
After cleaning the beans, place them in a large pot, and cover
them with four times as much water. Bring the pot to a boil
over high heat, and continue to boil for two minutes. Remove
the pot from the heat, cover, and let stand for one hour.
After soaking, discard the water and replace with fresh water
before cooking.
Cooking
To cook beans for use in salads, casseroles, and other dishes
that contain little or no liquid, clean and soak as described
above, discard the soaking water, and replace with two cups
of water for each cup of dried beans. When beans are to be
cooked in soups or stews that include acidic ingredients —
lemon juice, vinegar, or tomatoes, for instance — add
these ingredients at the end of the cooking time. Acidic foods
can toughen the beans' outer layer, slowing the rate at which
the beans cook. You'll know that the beans are done when you
can mash them easily with a fork. Keep in mind that old beans
may take longer to cook. The use of hard water can also lengthen
cooking times. During long cooking times, periodically check
the pot, and add more liquid if necessary.
SOURCE:
www.familyeducation.com
www.beanslentils.com
Easy
Lentil Recipe
1 med onion, chopped
1 tablespoon olive oil
2 cloves garlic, minced or pressed
Fry these up on
medium heat until the onion is tender.
Add
4 cups water
2 cups red lentils
Cover and keep
at a simmer for 30-40 minutes, or until lentils are tender.
You may need to occasionally stir and add water--too little
water will prevent the lentils from softening.
When there are
no more crunchy lentils you are done. Add salt and pepper
to taste. Serve alone (as a soup) or over rice.
2 cups
of lentils = 6 servings
Recipe from Mary Ann, Beruit Lebanon.
TOFU
Tofu,
also known as soybean curd, is a soft, cheese-like food made
by curdling fresh hot soymilk with a coagulant. Traditionally,
the curdling agent used to make tofu is nigari, a compound
found in natural ocean water, or calcium sulfate, a naturally
occurring mineral. Curds also can be produced by acidic foods
like lemon juice or vinegar. The curds then are generally
pressed into a solid block.
Tofu was
first used in China around 200 B.C. Although the discovery
of the process for making tofu is lost to the ages, Chinese
legend has it that the first batch of tofu was created by
accident. A Chinese cook added nigari to flavor a batch of
pureéd, cooked soybeans; the nigari produced the curd
that we know today as tofu.
In recipes,
tofu acts like a sponge and has the miraculous ability to
soak up any flavor that is added to it. Crumble it into a
pot of spicy chili sauce and it tastes like chili. Blend it
with cocoa and sweetener and it becomes a double for chocolate
cream pie filling. Cubes of firm tofu can be added to any
casserole or soup.
Types
of Tofu
Three
main types of tofu are available in American grocery stores.
-
Firm tofu is dense and solid and holds up well
in stir fry dishes, soups, or on the grill... anywhere that
you want the tofu to maintain its shape. Firm tofu also
is higher in protein, fat and calcium than other forms of
tofu.
- Soft
tofu is a good choice for recipes that call for
blended tofu, or in Oriental soups.
- Silken
tofu is made by a slightly different process that
results in a creamy, custard-like product. Silken tofu works
well in pureed or blended dishes. In Japan, silken tofu
is enjoyed "as is," with a touch of soy sauce
and topped with chopped scallions.
Tofu
Nutrition Facts
Tofu
is rich in high-quality protein. It is also a good source
of B-vitamins and iron. When the curdling agent used to make
tofu is calcium salt, the tofu is an excellent source of calcium.
While 50 percent of the calories in tofu come from fat, a
4-ounce serving of tofu contains just 6 grams of fat. It is
low in saturated fat and contains no cholesterol. Generally,
the softer the tofu, the lower the fat content. Tofu is also
very low in sodium, making it a perfect food for people on
sodium-restricted diets.
Using
Tofu
The
soft consistency of tofu and its mild taste make it a perfect
food for anyone. It is a good source of protein for elderly
people who prefer dishes that are easy to chew and digest.
Soft tofu that has been pureed with fruits or vegetables is
a good first protein food for infants. Toddlers can enjoy
chunks of cooked tofu for snacks or meals.
Try some
of these ideas for introducing tofu to your family:
- Add
chunks of firm tofu to soups and stews.
- Mix
crumbled tofu into a meatloaf for a pleasant light dish.
- Mash
tofu with cottage cheese and seasoning to make a sandwich
spread.
- Create
your own tofu burgers with mashed tofu, bread crumbs, chopped
onion and your favorite seasonings.
- Marinate
tofu in barbecue sauce, char it on the grill and serve on
crusty Italian bread.
- Add
a package of taco seasoning to pan-fried, crumbled tofu,
or a mixture of tofu and ground beef to tofu tacos.
- Blend
dried onion soup mix into soft or silken tofu for a cholesterol-free
onion dip.
- Stir
silken tofu into sour cream for a reduced-fat baked potato
topper.
- Blend
tofu with melted chocolate chips and a little sweetener
to make a chocolate cream pie.
- Replace
all or part of the cream in creamed soups with silken tofu.
- Make
missing egg salad with tofu chunks, diced celery, mayonnaise
and a dab of prepared mustard.
- Substitute
pureed silken tofu for part of the mayonnaise, sour cream,
cream cheese or ricotta cheese in a recipe. Use it in dips
and creamy salad dressings.
SOURCES
www.soyfoods.com
www.petestofu.com
www.tofu.com
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