Just do it!

Ingredients / Directions
2 cup(s)s water

2 Tbs. low-sodium Tamara

1 onion sliced

1/4 cup(s) cider vinegar or apple juice

1 celery stalk
sliced

grated fresh ginger

1 carrot sliced pinch of marjoram

1 sweet potato
in chunks

pinch of thyme

4 mushrooms
quartered

3-4 Tbs. powdered oats

2 large cloves garlic
crushed In a large pot
combine all ingredients
except oat powder. Bring to boil
lower heat
cover
and simmer about 15 minutes until vegetables are tender. Mix oat flour and add to the stew. Stir until thickened.

Good stuff!

Ingredients / Directions
“4 x skinless boneless chicken breast halves
1/4 teaspoon garlic powder
1 tbl vegetable oil
1 can condensed cream of chicken with herbs soup
1 1/2 cup(s) water
1/4 teaspoon pepper
1 1/2 cup(s) uncooked instant rice
2 cup(s) thawed frozen vegetable combination broccoli
cauliflower
and carrots”

Directions:
* Sprinkle chicken with garlic powder.
* In skillet over medium-high heat
heat oil. Add chicken and cook 8 minutes or until browned. Set chicken aside. Pour off fat.
* Add soup
water and pepper. Heat to a boil.
* Stir in rice and vegetables. Place chicken on rice mixture. Cover and cook over low heat 5 minutes or until chicken is done.
* Yield: 4 Servings
Start to Finish Time:
“0:15”

Good stuff!

Ingredients / Directions
“3 tbl Unsalted butter
1 1/2 cup(s) Barley
1 med Bunch scallions (white &
Green portions)
thin slice
10 x Oil-packed sun-dried tomato
Halves
sliced 1/4″” thick
1 1/2 teaspoon Salt
1/2 teaspoon Freshly ground pepper
4 1/2 cup(s) Boiling water”

Directions:
* Melt the butter in a medium saucepan. Add the barley and cook over high heat for 2 minutes
stirring frequently. Add the scallions and cook for 1 minute
stirring constantly. Add the sun-dried tomatoes
salt and pepper.
* Stir in the boiling water and return to a boil. Reduce the heat to low
cover and cook
stirring occasionally
until the barley is chewy
35 to 40 minutes.
* Serve with the roast veal and the sauteed broccoli rabe.

It’s ok!

Ingredients / Directions

Directions:
* 1 bag (9 oz.) Fresh Express Spinach
* 3 kiwi
peeled & sliced
* 1 pint strawberries
sliced
* 1 handful
chopped macadamia nuts (optional)
* ****
* DRESSING:
* 1/4 C. vegetable oil
* 2 T. raspberry vinegar
* 2 T. raspberry preserves Mix dressing ingredients and refrigerate for 15 minutes. Toss together spinach
strawberries
kiwi and nuts. Drizzle with dressing and serve. Makes enough for 4-6.

Outstanding!

Ingredients / Directions
2 slices bacon
1/2 cup(s) sliced green onions
1 tbs flour
1/2 teaspoon salt
1/4 teaspoon dry mustard
1/4 teaspoon paprika
1/8 teaspoon ground black pepper
1 egg
1 cup(s) milk
16 oz frozen white (shoe peg) corn
thawed and drained Cook bacon in large skillet over medium heat until crisp. Remove bacon; drain on paper towel. Crumble bacon; set aside. Cook green onions in bacon drippings until tender. Stir in flour
salt
dry mustard
paprika
and black pepper; blend well. Cook until mixture is smooth and bubbly
stirring constantly. Beat egg in small bowl; stir in milk. Gradually add to flour mixture; cook until mixture thickens
stirring constantly. Stir in corn. Cook until thoroughly heated. Sprinkle with bacon.

Simply good!

Ingredients / Directions
“450 g Okra
chopped
115 g Yellow lentils
1 Unripe mango
peeled and stoned
2 pieces Medium-sized onions
sliced
2 pieces Fresh red chilies
seeded and sliced
1 piece Tomato
sliced
3 tbsp Vegetable oil
2 tbsp Fresh coriander
chopped
1 1/2 teaspoon Chili powder
1 teaspoon Ginger
crushed
1 teaspoon Garlic
crushed
1 teaspoon Ground coriander
1/2 teaspoon Onion seeds
1/2 teaspoon Ground fenugreek
1/4 teaspoon Ground turmeric

”

Directions:
*

Wash lentils thoroughly and put in a saucepan with just enough water to cover
then bring to a boil and cook until soft but not mushy
drain and set aside.
*

Heat oil in a wok and add the onion seeds and fry until they begin to pop
then add the onions and fry till golden brown.
*

Lower the heat and add ginger
garlic
chili powder
ground turmeric
ground fenugreek
and ground coriander.
*

Slice the mango
then add with the okra
Stir well and add the red chilies and fresh coriander. and continue to stir for approx. 3 minutes or until the okra is well cooked.
*

Stir in the cooked lentils and sliced tomato
then cooked for another 3 minutes.
*

Serve immediately.

the best!

Ingredients / Directions
“POTATO SALAD WITH SWEET PEPPERS
16 x new red potatoes
Coarse salt for boiling water
1 x red bell pepper seeded
chopped
1/2 x red onion chopped
1/4 cup(s) chopped fresh mint
1/4 cup(s) chopped flat-leaf parsley
3 tbl red wine vinegar
1/3 cup(s) extra virgin olive oil
Coarse salt to taste
Freshly-ground black pepper to taste
3 BEAN SALAD
1/2 lb fresh green beans washed
and
cut into thirds
2 teaspoon Dijon mustard – (rounded)
2 teaspoon sugar
1/4 cup(s) red wine vinegar
1/2 cup(s) extra-virgin olive oil
1 can red kidney beans – (15 oz) rinsed
drained
1 can garbanzo beans – (15 oz) rinsed
drained
1/4 cup(s) chopped flat-leaf parsley
Coarse salt to taste
Freshly-ground black pepper to taste”

Directions:
* Place red potatoes in a pot and cover with water. Place pot on stove
cover and bring to a boil. Liberally salt water with coarse salt. Place a colander over boiling pot.
* Take your first ingredient from the bean salad
1/2 pound cut fresh green beans
and place them in the colander. Cover the colander with pot lid. Steam beans 5 minutes while potatoes boil below. Remove beans and cold shock under running water. Drain green beans and set aside.
* When the potatoes are just tender
about 12 minutes
remove from heat
turn off burner
drain potatoes and cold shock them under running water until just cool enough to handle. Coarsely chop potatoes and return them to the warm pot.
* Add peppers
onions
mint
parsley and vinegar to the pot. Toss to allow the vinegar to absorb into the potatoes. Add oil and stir the potatoes until they mash up a bit and salad has a spoonable consistency. Season with salt and pepper
to taste
and transfer to a serving bowl.
* In a bowl
combine mustard
sugar and vinegar. Whisk in oil. Add kidney beans
garbanzo beans
green beans and parsley to the bowl and toss to coat bean salad evenly with dressing. Season salad with salt and pepper
to taste
and serve.
* This recipe yields 8 servings of each salad.

You got to try this!

Ingredients / Directions
“1 cup(s) Barley
soaked for 1 hour(s)
1 teaspoon Toasted sesame oil
1/2 x Onion
diced
optional
1/2 cup(s) Carrot
diced
1/4 cup(s) Burdock roots
sliced
3 cup(s) Water
1/4 teaspoon Sea salt”

Directions:
* Dry roast the barley in a heavy skillet until it smells lightly toasted. Heat the sesame oil in a saute pan. add the onion
carrot
and burdock
and saute 5 minutes.
* Place the barley and vegetables in a large pot with the water an salt.
* Cover and bring to a boil. Reduce heat to low
simmer 40 minutes.
* Serve in deep bowls.

It’s alright!

Ingredients / Directions

Directions:
* 1/4 C. soy sauce
* 1/4 C. water
* 1 teaspoon. sherry
* 1 1/2 T. fresh ginger
grated
* 1 teaspoon. vegetable oil
* 1/2 teaspoon. sugar
* 3 carrots
peeled and cut into sticks
* 1 head broccoli or cauliflower florets
* 5 button mushrooms Whisk the soy sauce and all remaining ingredients except the vegetables. Let stand for 30 minutes. In the meantime
slice and chop the vegetables and toss them together in a bowl. Strain the liquid soy mixture
to remove the ginger strings from it
and pour over the raw vegetables.

the best!

Ingredients / Directions
1 1/2 cup(s)s scraped
sliced carrots
1/4 cup(s) water
1/4 teaspoon salt (optional)
1 tbs brown sugar
1/4 cup(s) crushed pineapple
drained
1 teaspoon butter or margarine Combine carrots
water
and optional salt in a saucepan. Bring to a boil; reduce heat and cook over medium heat about 10 minutes or until carrots are crisp-tender. Stir in sugar
pineapple
and butter. Heat thoroughly.