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Category Archives: Vegetarian

Kid Friendly Recipes Starches Vegetarian

Ranch-Style Baked Beans

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This is one of Global Health & Fitness’ Healthy Recipes with some UnDiet variations.

Preheat oven to 400 degrees.

Heat 1 teaspoon extra-virgin olive oil over medium high heat. Saute 1 cup stewed tomatoes, with their liquid and 1/4 cup chopped onion, about 3 to 5 minutes.

Stir in 1/2 cup unrefined sugar, 1 tablespoon mustard, 1 & 1/2 teaspoons balsamic vinegar, 3 cups and 3/4 cup canned red kidney beans; cover and simmer over low heat for 10 minutes.

Remove lid and simmer for 15 to 20 minutes.

Nutritional Information: Calories: 243 ~ Carbohydrate: 54 grams ~ Cholesterol: 0 milligrams ~ Dietary Fiber: 7 grams ~ Fat: 0 gram ~ Protein: 9 grams ~ Sodium: 600 milligrams

More healthy, delicious recipes from GHF and a suggested shopping list.

 

 

UnDiet suggestions for leftover Ranch-Style Beans:

Ranch-Style Pasta: spoon hot Ranch-Style Beans over buttered whole grain pasta.

Ranch-Style Tacos: spoon hot Ranch-Style Beans onto warm corn tortilla. Top with shredded lettuce and chopped tomatoes or salsa.

Ranch-Style Sloppy Joes: add browned ground meat to beans. Heat through and spoon over whole grain buns.

Recipes Starches Uncategorized Vegetarian

Adults Only Grilled Apple Sandwich

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Melt a little butter in a skillet over medium heat. Place 1 of 2 slices of whole grain bread topped with nondairy mozzarella cheese in skillet. Grill until lightly browned and cheese is melted. Remove to plate. Melt some more butter and add the other slice of bread topped with cheese.

While second slice is grilling spread first slice with Celery Pesto and top with thinly sliced apple. When 2nd slice is done spread it with more Celery Pesto and place on first slice of bread.

High Protein Kid Friendly Neutral Recipes Starches Vegetarian

Zucchini Stuffing

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This summer squash dressing is a nice way to enjoy a winter comfort food with your summer garden bounty.

Preheat oven to 350 degrees.

Saute ingredients below in extra-virgin olive oil until crisp tender, about 7-10 minutes:

  • 2 pounds summer squash into medium-thick slices
  • 1 small onion, chopped
  • 1 cup carrots, grated or celery, chopped


Mix 1 can cream of celery soup* and 2 cups creme fraiche, sour cream or low-fat yogurt or a mix of these.

Stir veggies into soup mixture.

Mix 2 cups whole grain bread crumbs and 1 teaspoon seasoning mix such as Mrs. Dash or Spike. Pour 1/2 cup melted butter over crumbs, stir to combine well.

Place half of crumbs into buttered square pan. Place soup mixture on top. Top with remaining bread crumbs. Bake for 25-30 minutes.

*You can use pretty much any “cream of” soup such as asparagus, cream of chicken, cream of broccoli …

Mushroom Dressing

Replace the zucchini with mushrooms and the carrots with celery and use cream of mushroom soup.

 

Basic Information Living Food Neutral Recipes Tips Vegetarian

Raw Mashed “Potatoes”

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This is a living foods version of the popular cauliflower-based mashed “potato” recipe. Scroll to the end of the recipe for a version that those in your family who aren’t interested in eating raw foods will enjoy.

Process 1 small head cauliflower, chopped in a food processor until it looks grainy.
Place cauliflower in a pot, slow cooker, or electric skillet set to the lowest temperature possible. Stir in 1/4 c extra virgin olive oil. Season to taste with sea salt, black pepper & powdered broth. Stir until warmed. If you have a thermometer, this dish should be warmed to 105 degrees but if you don’t have a thermometer, just stir until cauliflower is hot. Remove from heat immediately.

If the rest of your family isn’t into living foods you can set aside a portion for yourself and then continue cooking the cauliflower until it’s soft. If desired you can then use a potato masher or fork to make the “potatoes” creamier.

 

 

 

Basic Information Living Food Neutral Recipes Tips Vegetarian

Extend Your Living Foods Menu with Dehydrated Foods

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A good food dehydrator will allow you to mimic many cooked foods and yet still keep your intake raw. Set the temperature to 115 degrees or lower to preserve the living enzymes. Make sure to scroll to the bottom of the page for family friendly ideas.

 

recipes for your food dehydrator

Zucchini Chips

Slice zucchini into 1/4 inch thick rounds.
Dry the chips in a food dehydrator set to 105 degrees.
The chips are good as is; used as a dipper for guacamole, salsa or hummus; or used in place of a cracker in a Living Foods menu or a Protein Power menu; salad or soup garnish.

If you like, before placing in the dehydrator you can season the zucchini with your choice of seasonings such as:

  • sea salt
  • black pepper
  • cayenne pepper
  • taco seasoning
  • fajita seasoning
  • chili powder
  • garlic powder or garlic salt

Stuffed Mushrooms

Pulse in a food processor several times:

  • 1/3 cup pine nuts
  • 2 to 3 cloves garlic, minced
  • 1/3 C fresh parsley, chopped
  • 1/3 C fresh basil, chopped
  • 1 tablespoon lemon juice
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon black pepper

Stop to scrape down the sides and repeat. Add 1 cup tomato, chopped or 1/2 cup dried tomato*, rehydrated and chopped. Continue to pulse until the ingredients hold together but are not pureed. Remove stems from mushrooms and spoon the filling into the cap of each mushroom. Place filled mushrooms on a dehydrator tray and dehydrate at 105 degrees for 2-4 hours.

If you don’t want to subject your family to your raw food adventure you can cook half of your stuffed mushrooms to serve along with your raw version. Place them on a lightly oiled baking sheet in a 350 degree oven for 25 minutes.

* I prefer using dried tomato as the flavor is much richer. If you use dried tomato you may need to add broth to the filling to get it to hold together.

Flax Crackers

Soak 4 cups whole flax seed for 4 to 6 hours in just enough water to cover seeds. Check after 2 hours and add water if the mixture is looking dry. Stir in 1/3 to 1/2 cup Bragg’s Liquid Aminos and juice from 2-3 lemons.

Spread this mixture as thin as possible on dehydrator trays with a Teflex sheet on top. Keep your hands wet as this will help to keep the mixture from sticking to your hands. Alternately, you may find that a spatula works better.

Dehydrate at 105 degrees for 5-6 hours. Flip the mixture and remove the Teflex sheet. Continue dehydrating for 5-6 hours until the mixture is dry.

You can make flavored crackers by adding any of the following to the mixture before spreading on dehydrator tray:

  • carrot, tomato or apple juice
  • finely grated veggies such as: carrot, bell pepper, jalapeno pepper,
  • Anaheim chili, onion, or garlic
  • finely grated apple
  • taco, fajita or Italian seasoning
  • chili powder
  • ground cumin
  • cayenne pepper

  

serve a family friendly raw menu

Whenever you serve any of these “strange” foods serve them up with foods your family is more familiar with. For instance you can serve up a “deli dinner” with a food bar they can pick and choose from. Try:

  • crackers
  • cheese
  • pickles
  • hard-boiled eggs
  • sliced fruit
  • selection of raw veggies
  • chicken, turkey, crab, egg or ham salad
  • marinated veggies
  • whatever else you have in your fridge that would work as finger food
Dessert Fruit Kid Friendly Living Food Neutral Recipes Vegetarian

Cocoa Banana Pudding

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This recipe makes either a creamy pudding or a delicious ice-cream.

Puree in blender:

  • 4 bananas
  • 1 & 1/2 heaping tablespoons cocoa or carob powder
  • 1 teaspoon vanilla
  • 2 tablespoons maple syrup.

 

Cocoa Banana Ice Cream

Freeze mixture, stirring every 30 minutes with a fork until it’s the desired consistency or just toss it into an ice-cream machine.

 

 

High Protein Recipes Vegetarian

Parmesan Cheese Crisps

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When I first made these crispy treats I thought they were a unique invention. Since then I’ve found various versions for them in many cookbooks. Here’s the basic recipe along with a few variations.

Preheat oven to 400 degrees.

Line a baking sheet with parchment paper lightly brushed or sprayed with extra-virgin olive oil. Spread 1/2 cup of shredded fresh Parmesan or Parmesan-reggiano in a circle. You can make your circles any size you want. Bake until melted and browned on the underside – 7 to 10 minutes. Let crisps cool then peel off parchment paper.

Store in an airtight container in the fridge for up to a week.

They’re great to snack on, and garnish soups and salads.

Variations:

  • Place cookie cutters on parchment lined and oiled baking sheet. Sprinkle cheese inside cookie cutters. Remove cookie cutters and bake cheese as directed.
  • Sprinkle over cheese before baking:
    • crumbled bacon bits (real or soy)
    • cayenne pepper
    • crushed and dried red pepper
    • freshly ground peppercorns
    • sprinkle cheese overly thinly sliced ham or corned beef, bake as directed then top with lettuce or spinach leaves and roll into a tight tube as soon as you’re able to handle without burning yourself and before the cheese completely cools

 

High Protein Living Food Recipes Vegetarian

Tomato with Feta and Basil

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tomato

You must have really fresh tomatoes for this salad to work. If the skin is tough then use it for a cooked tomato dish instead. I was first served this dish when on an interview for a writing job and while I didn’t take the job, I’m still eating this dish.

Top a thick slice of tomato with a leaf or two of fresh basil and a thin slice of feta cheese.

Optional: sprinkle with black pepper and drizzle with a little extra-virgin olive oil and balsamic vinegar.

 

High Protein Recipes Vegetarian

Zucchini Feta Pie

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This pie is similar to quiche with the big difference being substituting the traditional pie crust with a high protein crust.

Preheat oven to 375 degrees.

Combine

2-1/2 cups Protein Bread crumbs, or ground walnuts, pecans, or pork rinds
1/2 cup feta cheese

Press mixture into oiled pie plate.

Steam 4 cups zucchini slices for 5 minutes. Press zucchini gently between paper towels until barely moist. Combine with ingredients below and arrange evenly over crust:

zucchini
1/2 cup feta
1/2 teaspoon salt
1/8 teaspoon pepper

Combine and stir well with a whisk:

1 teaspoon dried mint
dash of ground nutmeg
3 large eggs

Pour over zucchini mixture. Bake for 40 minutes.