Sweet and Sour Cucumber Salad

Ingredients

2 Cucumbers, each about 7 inches long

½ teaspoon Salt

¼ cup Apple Cider Vinegar

2 packets artificial Sweetener

2 minced Green Onions

¼ teaspoon Celery Salt

½ teaspoon Dill

Salt and Pepper (amount to your preference)

Directions

Peel and seed Cucumbers; cut into very thin slices and place in large bowl.  Sprinkle Cucumbers with Salt, ½ TBLspoon Vinegar and ¼ packet Artificial Sweetener.  Gently toss and let stand 20 minutes.  Drain Cucumbers, gently pressing out liquid.  Pat slices dry on paper towels.  In a lidded container big enough to hold all the sliced Cucumbers with room to spare, mix the Vinegar and  Spices.   Add Cucumber slices, pop on the lid, and shake the container gently to mix. Chill Cucumbers in fridge until it’s time to eat!

Abstinent Measuring

1 cup = 1 vegetable

*contribution from Area II Cookbook 2004

Quick and Easy Four Bean Salad

Ingredients

¼ cup chilled Kidney Beans, rinsed and drained

¼ cup chilled Garbanzo Beans, rinsed and drained

¼ cup chilled Pinto Beans, rinsed and drained

¼ cup chilled Black Beans, rinsed and drained

2 cup mixed Salad Veggies - Lettuce, Carrots, Bell Pepper, Mushrooms, Chives, Cucumbers, Celery, Tomatoes, etc.

2 TBLSpoon fat-free sugar-free Dressing (for example: Jardin's Garlic Vinaigrette),

or

½ cup Saisa

1 teaspoon Salad Oil (optional)

Directions

Mix beans and salad and serve.

Makes one serving

Abstinent Measuring

one serving = 1 protein, 2 vegetables and one optional fat for a full lunch meal

Note

Check beans for sugar.  Health food stores have sugar-free canned bean varieties.

*contribution from Area II Cookbook 2004

Eggplant Parmesan

Ingredients

2 medium Eggplants, peeled and sliced in rounds (8 oz per serving)

9 oz Ricotta Cheese

3 oz Mozzarella Cheese

6 oz Ground Meat, pre-cooked and seasoned

Sauce

3 cup Spaghetti or Tomato Sauce

Garlic, to taste

Italian seasoning to taste

1 c water

Optional

 Add canned or frozen Spinach

Directions

Preheat oven to 350 degrees.  Spray a 9”x11” baking dish and a cookie sheet with nonstick spray.  Place sliced Eggplant on cookie sheet.  Season with Garlic powder, Salt and Pepper.  Cook for about 10 minutes; turn Eggplant slices, season and place in oven for another minute.  Set Eggplant aside.  

Assembly: In the bottom of the baking dish place ¼ of sauce, spreading to cover bottom of dish.  Place one layer of the Eggplant evenly across the bottom.  Using ½ of the Ricotta Cheese, spread a thin layer on each Eggplant slice.  Cover with another ¼ of the Sauce and sprinkle with ½ of the Mozzarella.    At this point you can add a layer of spinach for variation.   Repeat with layers of Sauce, Eggplant, Ricotta, Eggplant, Sauce, and remaining Mozzarella

Cover with foil and bake until hot and Cheese has melted, about 45 minutes

Makes 6 servings.

Abstinent Measuring

Each serving = 1 protein and 1 vegetable, If spinach is used, include the additional vegetable.

Make It A Meal

Enjoy with a salad for lunch or a salad plus another vegetable for dinner

*contribution from Area II Cookbook 2004

“Spaghetti” Squash-that is - with Meat Sauce

Ingredients

2 cup Spaghetti Squash, cooked

3 ½ oz ground Beef, cooked

½ cup Spaghetti Sauce, check for no sugar

½ oz Parmesan Cheese

½ cup sliced canned Mushrooms

Directions

Measure out squash onto a plate.  Top with beef, mushrooms, spaghetti sauce and cheese.  Heat briefly in microwave to bring to serving temperature.

Serves one

Abstinent Measuring

one serving = 2 vegetables, 1 protein, plus optional sauce

Make It A Meal

This is a full lunch meal, but adding a Side salad and Salad Dressing makes this a perfect dinner 

*contribution from Area II Cookbook 2004

Egg Mug Mexicali

Here is another great quick breakfast that you mix and microwave all in the same mug.
Ingredients
¼ cup (or 1 egg) fat-free liquid egg substitute (like Egg Beaters Original)
1  oz frozen ground-beef-style soy crumbles (like the ones by Boca and Morningstar Farms)
1 oz. shredded fat-free cheddar cheese
1 tbsp. salsa
Directions
Spray a large microwave-safe mug lightly with nonstick spray. Add egg substitute, soy crumbles, and cheese, and stir. Microwave for about a minute. Stir gently, and then microwave for another 30 - 45 seconds, until scramble is just set. Stir, top with salsa, and enjoy!
Abstinent Measuring
1 serving = 1 protein
I would like to give a special thanks to my sponsor who helped me edit this recipe.

Egg Mug Lorraine

Here is another great quick breakfast that you mix and microwave all in the same mug.
Ingredients
¼ cup (or 1 egg) fat-free liquid egg substitute (like Egg Beaters Original)
1/4 oz shredded swiss cheese
1 oz. precooked real crumbled bacon (sugar free) (like the kind by Oscar Mayer)
1 tsp. dried minced onion
½  tsp. Dijon mustard
½ t mayonnaise
Directions
Spray a large microwave-safe mug lightly with nonstick spray. Add all ingredients and stir. Microwave for about a minute. Stir gently, and then microwave for another 30 - 45 seconds, until scramble is just set. Stir and enjoy!
Abstinent Measuring
1 serving = 1 protein & 1 tsp fat
I would like to give a special thanks to my sponsor who helped me edit this recipe.

Egg McMuggin' (allowed after first 30 days)

Here is another great quick breakfast that you mix and microwave all in the same mug.
Ingredients
¼ cup (or 1 egg) fat-free liquid egg substitute (like Egg Beaters Original)
1/4 oz shredded swiss cheese
1 oz. extra-lean ham, chopped
One-half slice of Ezekiel bread toasted
¼  oz shredded  cheddar cheese
Directions
Toast bread and cut into cubes. Spray a large microwave-safe mug lightly with nonstick spray. Add bread cubes, egg substitute, swiss cheese pieces, and ham, and stir. Microwave for about a minute. Stir gently, and then top with shredded cheese. Microwave for another 30 - 45 seconds, until scramble is just set. Stir and enjoy
Abstinent Measuring
1 serving = 1 protein & 1/2 serving grain
Serving Suggestions: Can be topped with 2 tbsp of salsa for a little extra kick.
I would like to give a special thanks to my sponsor who helped me edit this recipe.

Egg Mug Burger-rama

Here is another great quick breakfast that you mix and microwave all in the same mug.

Ingredients

¼ cup (or 1 Egg) fat-free liquid Egg substitute (like Egg Beaters Original)

½ oz shredded Cheddar Cheese

1 oz of crumbled Meat or Meat substitute (like Boca Patty)

1 tbsp. Salsa

Directions

Microwave Boca patty for 1 minute, and then chop into pieces. Spray a large microwave-safe mug lightly with nonstick spray. Add Egg substitute, chopped Boca patty, and Cheese, and stir. Microwave for about a minute. Stir gently, and then microwave for another 30 - 45 seconds, until scramble is just set. Stir, top with Salsa, and enjoy!

Abstinent Measuring

1 serving = 1 protein

I would like to give a special thanks to my sponsor who helped me edit this recipe.

The Egg Mug Florentine

Here is another great quick breakfast that mix and microwave all in the same mug.

Ingredients

¼ cup (or 1 Egg) fat-free liquid Egg substitute (like Egg Beaters)

1 oz shredded Swiss Cheese

1/2 cup chopped fresh Spinach
½ tsp Mayonnaise

½ tsp. Dijon Mustard
1 tsp. plain fat-free Yogurt
Squirt of Lemon Juice
Palt and Pepper to taste

Directions

To make your sauce, stir to combine Dijon Mustard, Mayonnaise, Yogurt, and Lemon Juice in a small dish. Set aside.

Spray a large microwave-safe mug lightly with nonstick spray. Add just the Spinach and microwave for 30 

seconds. Blot excess liquid from Spinach. Add Egg substitute and Cheese and stir. Microwave for about a minute. Stir gently, and then microwave for another 30 - 45 seconds, until scramble is just set. Stir, top with sauce, and enjoy!

Abstinent Measuring

1 protein, ½ c vegetable

Notes

This is a very yummy.

I would like to give a special thanks to my sponsor who helped me edit this recipe. 

The Egg Mug Classic

Here is a great quick breakfast that mix and microwave all in the same mug.

Ingredients

¼ c (or 1 Egg) fat-free liquid egg substitute (like Egg Beaters)

1 oz shredded Cheddar Cheese

Salt and Pepper to taste

Directions

Spray a large microwave-safe mug lightly with nonstick spray. Add Egg substitute and Cheese and stir. Microwave for about a minute. Stir gently, and then microwave for another 30 - 45 seconds, until scramble is just set. Stir and enjoy!

Abstinent Measuring

1 protein

Notes

This is a very yummy.

Serving Suggestions:: You could add 2 tbsp salsa to give this a little bit of flavor.

I would like to give a special thanks to my sponsor who helped me edit this recipe.

Blackened Seasoning Blend

sorry.. I wiped it out, Danielle will repost soon
Sue S

Confetti Vegetable Casserole

Ingredients

1 large bag frozen mixed Vegetables for stir fry (carefully check ingredients for Sugar, Corn or other starches)

1 bag frozen Brussel Sprouts

1 bag frozen Broccoli florets

1 teaspoon bouillon per vegetable

3 TBLspoon Butter

2 cup Red and Yellow Bell Pepper in strips

Salt and Pepper to preference

use other seasoning as desired

Directions

Cook separately all frozen Vegetables in bouillon per package instructions, with seasoning.  Prepare Vegetables to assemble in a casserole dish.  Parboil Bell Peppers in bouillon and set aside.  Place stir fry Vegetables in bottom of casserole.  Place Broccoli florets over stir fry vegetables as a second layer.  For the third layer, decoratively place strips of Pepper in rows across top.  Place Brussel Sprouts individually between the rows of bell peppers.   Melt Butter and pour evenly across the top.

Serves at least 12 (depending on bag sizes).

Abstinent Measuring

1 cup = 1 vegetable, I teaspoon oil

*contribution from Area II Cookbook 2004

Vegan Mexican Dinner

Ingredients

2 oz Egg-free Texturized Vegetable Protein/Ground Meat Substitute – add spices if desired

2 cup raw Yellow Onion, Red Bell Pepper, Poblano Pepper, and Mushrooms

4 oz can Green Chilies

Pam cooking spray or I teaspoon Olive Oil (chili pepper flavored oil also works well)

½ cup Salsa

2 cloves Garlic

½ to I teaspoon Sea Salt

8 oz Lettuce leaves (Romaine, Green Leaf)

1/4 tsp Cumin

dash ground Red or Cayenne Pepper (amount to your preference)

Juice from ½  lg Lime

Optional

Veggie options-  Add Carrot or fresh Baby Spinach as part of the 2 cups of raw vegetables

               Add 1 jalapeno

Protein option - ¾ cup beans with 1 oz. meatless taco crumbles for less spicy beans.

Grain option - Add 1 oz. corn tortilla for grain, using less lettuce.

Maintenance option - Add 1/8 Avocado to Burritos, which adds 1 additional fat

Directions

Vegetable preparation - Clean & rinse veggies, removing seeds from all Peppers except Jalapeno if you want an extra spicy dish. Cut the Onion, Bell Pepper, and Poblano Pepper into thin fajita-style strips. Finely chop the Jalapeno Pepper and mince the Garlic cloves. Slice the Mushrooms into ¼ inch pieces. Optional veggies - Cut Carrot into slices, Spinach should be coarsely chopped.

In a nonstick sprayed or oiled pan over medium heat, sauté the Onion, Bell Pepper, Poblano Pepper, Mushroom, Carrot (if used), garlic, and jalapeno with juice from ¼ Lime.  Simmer uncovered until most of the water from the veggies has been reduced, stirring often.  Add Salt, Cumin, ground Red Pepper, canned Green Chilies and Spinach (if used).

Reduce heat and add remaining Lime.  Veggies are done when very tender and almost all of the water from them has been cooked out. (Veggies cook down to 2 cups.)

Protein preparation(when using protein option above:: Make the Spicy meatless beans by combining the Veggie Refried Beans, Meatless Crumbles, and desired spices and heat.

Final Assembly: Make "burritos" by placing Spicy Meatless Beans and Fajita Veggies in Lettuce Leaves and rolling up.  This works best one-at-a-time or lettuce will wilt. Add Salsa if desired.

Makes 1 serving

Abstinent Measuring

1 serving = Meal counts as 1 protein, 3 veggies, ½ c condiment, and 1 fat if oil is used.

*contribution from Area II Cookbook 2004

Oven Roasted Cabbage

Ingredients

1 head of Cabbage

4 packages of Goya Pork Flavoring

Salt and Pepper (amount to your preference)

Directions

Preheat oven to 350 degrees.  Spray baking dish with a nonstick spray.  Coarsely chop head of Cabbage and place in baking dish.   Spray Cabbage with nonstick spray (preferably Olive Oil flavored.)  Sprinkle with Goya flavoring, Salt and Pepper.  Cover with lid or aluminum foil.  Bake in oven for approximately 1 hour.

Abstinent Measuring

1 cup = 1 vegetable

Note

Goya seasoning can be found at Kroger’s in the Mexican food section.

*contribution from Area II Cookbook 2004

Crispy Okra

Ingredients

16 oz pkg cut frozen Okra or 1 ½ - 2 c cut fresh Okra (reduces to 1 c)

1 teaspoon Garlic flavored Olive Oil

¼ - ½ teaspoon Garlic Salt

¼ - ½ teaspoon Onion Salt

dash Rred Pepper

Directions

For frozen Okra – thoroughly thaw first.  Rinse in strainer or colander, removing as much of the jelly-like sticky stuff as possible.  Drain well, squeezing out as much of the water/sticky stuff as you can.

In a large pan coated with ½ teaspoon of Oil, cook Okra until crispy, just after the rest of the sticky stuff has been cooked away, stirring often.  Add the other ½ teaspoon of Oil half way through the cooking when Okra begins to stick to the pan.  Once crispy, reduce the heat and add spices, distributing them evenly in the pan.

Makes 1 serving.

Abstinent Measuring

1 serving = 1 vegetable and 1 teaspoon fat

*contribution from Area II Cookbook 2004

Portabello Taco Pizza

Ingredients:

• 2 portobello mushroom caps, stems removed
• 1/8 of avocado cubed
• 1 tbsp diced red onion
• 1/2 cup organic re-fried beans
• 2 tbsp salsa
• 1 oz cheese shredded

Directions:

1. Clean the mushroom caps by lightly dusting with a brush. Score tops.
2. Heat a skillet on low heat. Spray skillet and mushroom caps with olive oil. Place in skillet, covered, and cook on each side for 3-5 minutes (till mushroom starts to brown on both sides).
3. Preheat broiler.
4. Warm refried beans in the microwave for about 20 seconds. Mix in salsa.
5. Top caps with refried bean mixture, avocado, onion and cheese. Place on a baking sheet and put in broiler for 2-4 minutes or until cheese has melted.
6. Serve immediately.

Abstinent Measuring:

Serving size 2 Portabello mushroom pizzas= 1 vegetable, 1 protein, 1 fat

Make it a Meal:

Very satisfying with an 8 oz. salad

Pepperoni Pizza Salad

Ingredients

2 oz Pepperoni Slices

1 oz shredded Cheese

1 cup (or 4 oz) Lettuce/Greens

1 cup (or 12 oz) mixed raw Vegetables (i.e. Mushrooms, Bell Pepper, Tomatoes, Onion,

¼ cup Spaghetti Sauce (sugar free)

¼ cup Wine Vinegar

2 TBLspoon Olive Oil (if making for dinner, 1 tsp oil if making for lunch)

Optional

1 teaspoon Salad sprinkles, Mrs Dash or Italian Spices

Crushed Red Pepper, to taste

Directions

Put 1 c of lettuce on plate.  Top with veggies, pepperoni and cheese.  Sprinkle crushed red pepper on top.  Mix last three ingredients in recipe together and pour over salad.

Makes 1 serving

Abstinent Measuring

1 serving = 1 protein, 2 c salad, 1 fat, optional tomato sauce

*contribution from Area II Cookbook 2004

Skinny Guacamole Dip

Ingredients:
2 c cooked asparagus
1/2 c canned (or defrosted) peas
1 T mayonnaise or olive oil
1 T lime juice
1/4 c chopped onion
1/2 tsp garlic minced
1/2 tsp salt
1 tsp cumin
Directions:
Place all ingredients in the food processor and mix until soft and smooth. Makes about 2 1/2 cups.
Abstinent Measuring:
1 1/4 cup = 1 vegetable, 1/2 grain, trace of oil
Make it a Meal:
This can be a side dish to chili and salad. Corn tortillas can be used with the dip depending on if you are allowed a grain.

Cauliflower Pizza Crust

Ingredients
1 cup riced cauliflower
1 egg, beaten
1 tsp dried oregano
1 tsp crushed garlic
1/2 tsp garlic salt

Directions
To "rice" the cauliflower take 1 head of fresh cauliflower and remove stems and leaves. Chop the florets into chunks. Add this to the food processor and pulse until it looks like grain. Do not overdo. Place 1 c of the cauliflower into a bowl and put the other two cups into ziplock bags to freeze for a later time. In the bowl of cauliflower add the egg and spices. Stir and then transfer to a Pam sprayed large pie pan. Spread out like a pizza crust and bake at 440 degrees for 15 min. When done, add 1/2 c pizza sauce, 1 c chopped bell pepper, 4 oz meat and 2 oz cheese (according to your dietary requirements) and put back in oven to reheat the toppings.
Abstinent Measurements
1/2 pizza = 1 vegetable, and 1 protein
Make it a Meal
This goes good with an 8 oz salad

Eggplant with Artichokes and Mushrooms

Ingredients

½ medium Onion, sliced

1 large can Diced Tomatoes

1 - 8 oz can Tomato Sauce

1 large Eggplant, peeled & diced into 1 “ chunks

1 can Artichoke Hearts (packed in water)

1 large can of Mushrooms, or I lb fresh Mushrooms, sliced

2 TBLspoon total: Basil, Oregano, Garlic  or Italian Spice Mix

Salt & Pepper (amount to your preference)

Optional

Crushed Red Pepper

Directions

Prepare Eggplant by cutting into 1 inch (no larger) slices.  Salt and allow juices to rise to top of slices.  Pat dry and cut into 1 inch square chunks.  Put all ingredients in large pot. Cook with lid on for about 30 minutes.   Garnish with crushed Red Pepper

Abstinent Measuring

1 cup = 1 vegetable

Make it a Meal

Makes a great meal with 4 oz browned ground beef (or ground turkey) added to 1 c of the above mixture, Serve with a 1 cup/8 oz Salad

Abstinent Measuring: 2 vegetable and 1 protein.

*contribution from Area II Cookbook 2004

Martha’s Favorite Breakfast

Ingredients

2 Eggs

1 big delicious, crisp Apple, sliced however you want

4 oz Brown Rice ( I make rice in very large batches and freeze it )

1 teaspoon Oil

1 cup Cinnamon Water, 1/2 at a time (see separate recipe)

Salt and Pepper. 

Optional

Powered Cinnamon it you want that extra bit of cinnamon flavor. 

Directions

Heat Oil in the skillet on med-high to high heat.  Arrange the Apple slices in nice pattern, I like to go in a circle. Sauté the slices until they get nice and brown and start to caramelize on both sides. This takes about 10-15 minutes on my electric stove. If I am in a hurry I go with a higher heat but have to be careful it doesn't burn. Add 1/2 the Cinnamon water and listen to the sizzle and smell that sweetness as the Apples and Cinnamon become one. A wonderful liquid starts to magically appear as the Cinnamon Water evaporates, oh it is soooo beautiful.

Add the Brown Rice and let it help absorb the remaining liquid. Depending on my time or how hungry I am I could let the Rice cook to the texture of a pilaf by adding more Cinnamon Water, letting it reduce and absorb. Make a nest in the Rice. Add a little more Cinnamon Water.  Add the Eggs, cover the pan and steam the Eggs until the tops of the Eggs are not slimy but Yoke is not hard and a little runny. About 3 minutes. I find this the trickiest part of the recipe --getting the Eggs just so the yoke will run into the rice for a lovely creaminess.  Salt and Pepper the Eggs.

There we have Eggs in a Rice nest surrounded by a ring of caramelized Cinnamon dusted Apples (I don't put the powdered cinnamon on the eggs, you can if you want to) caressed by this amazing sauce.

Abstinent Measuring

1 serving = 1 protein, 1 fruit, 1 starch, 1 teaspoon Oil

Note

Apple: The thinner the slice the quicker it cooks and can get mushy quickly which is no so bad. I usually make my slices as uniform as I can get with a sharp knife cause they cook more even that way. I slice them horizontally so the seed "star" shows then slice in half again so I have nice half moons 

Use a good Skillet, preferably a Teflon one. Skillets are an important. The success of many a dish depends on the tools you use. I love the T-Fal 12" Teflon Professional. I have had it for 6 months and use it nearly every day. The teflon coating is holding up well but they all will wear out within time. Some sooner than others.

*contribution from Martha W

Recovery Gelato

For those on Maintenance.

There are so many variations on this recipe it is hard to determine my favorite. It depends on my craving at the time or what is in the kitchen. Sometimes it is chocolate/nut and sometimes it is kiwi/orange zest. Just a note here that I am lactose sensitive so avoid milk products most of the time. For me I can have 3 oils for my dinner and I reserve a cup of raw goats milk or lactose free milk taken from my protein at lunch, to use for my de-cafe coffee during the day. Sometimes I have left over milk is how I came up with recipe. Will make it with 2 of my 3 oil allotments  but recipe can be adapted to fit most plans.  For the recipe below-- Lets go for the Chocolate/Nut

Ingredients

1 large Banana, frozen without the peel

1 TBLspoon Ghiradelli Unsweetened Cocoa

1 TBLspoon Nut

2-4 TBLspoon Milk.

1 cup Cinnamon water (see separate recipe)

Directions

Cut  up frozen Banana into medium size chunks. Put in processor along with the rest of the ingredients except the cup Cinnamon Water. Pulse the mixture, adding very small amounts of Cinnamon water until it becomes velvety smooth like Italian Gelato, less than 5 minutes. Be careful not to add too much liquid or the texture will get soupy, it's still good but will not have that lovely gelato texture. Spoon mixture into a fancy cocktail glass and eat immediately or could be kept in freezer for short periods. The longer it sits in the freezer the harder it becomes. Sometimes when I leave it in longer it forms an icy crust which does provide another interesting texture layer.

Abstinent Measuring

1 serving = 1 protein, 1 fruit, 2 teaspoon Oil

Note

Frozen Bananas: I freeze the banana with the peels on most of the time cause it is easier. When ready to use  I put the frozen banana covered in some water and thaw just until the fruit pops out of it's skin. Important not to let fruit become too soft.

Milk: I love to use raw goats milk as the cream content in it is wonderful. Raw cows milk with all of it's lovely cream content would be superb and I would use it if I could.

*contribution from Martha W

Cinnamon Water

Ingredients

14 ounces of Cinnamon Bark or Cinnamon Sticks. Not powdered Cinnamon

2-3 gallons of Water

Directions

In a large pot bring the Water to a boil and add Cinnamon and bring to a boil.  Simmer at a low boil 30-45 min. Or reduce down as desired, the more reduction the stronger the flavor.  Remove from heat and let steep for 1-2 hours until desired sweetness. It is really sweet!

Abstinent Measuring

Have as much as you want!

Note

Cinnamon Bark is available cheaply in bulk at Indian and Mexican food stores. It does not have to be exactly 14 ounces. That's how much in the package that I use.

Serving Suggestions

·   use it to make coffee.

·   When mixed with Hibiscus Blossoms makes a delicious very sweet iced or hot beverage.

·   Use for Sautéed Apples and Bananas. 

·   Makes a great Gelato.....see recipe.

·   add to Smoothies especially Pumpkin smoothies.

·   use anywhere where you want a Cinnamon sweetness

*contribution from Martha W

Luncheon Omelets – Create Your Own Specialty

Ingredients

¼ cup Egg Substitute or 1 Egg

Pick any 1 of the following ingredients:

?  1 oz Cheese

?  2 oz pre-cooked chopped Turkey

?  4 oz cooked Beans

? 2 oz cooked boneless Chicken

?  2 oz cooked Salmon

Pick any 2 of the following ingredients:

?  ½ cup Mushrooms

?  ½ cup Bell Pepper (any or several colors)

?  ½ cup Zucchini or Summer Squash

?  ½ cup Onion

?  ½ cup cooked and drained frozen Spinach

1 teaspoon Olive Oil or Butter

pinch of Salt and Pepper

¼ t of Mrs. Dash or other spice mix without sugar

Optional

½ cup Salsa

Directions

Cut up Protein choices into small chunks. Preheat omelet pan and sauté chopped Vegetable in Butter or Olive Oil.  When thoroughly softened, place aside in separate dish.  Mix Egg with Spices.  Spray pan with nonstick spray and pour Egg mix into pan.  Add Vegetables and Protein and cover omelet pan.   When top is set (not runny) and bottom is light brown, fold omelet over to finish cooking Vegetables and Protein.  Serve hot with up to ½ c Salsa if desired.

Abstinent Measuring

1 serving = 1 protein, 1 vegetables, 1 teaspoon Oil

*contribution from Area II Cookbook 2004

Cauliflower and Red Pepper Chowder

Ingredients

1 TBLspoon Butter

2/3 cup Shallots (about 4 lg), minced

½ cup Celery, diced

2 (14 ½ oz) cans Vegetable Broth

1 ½ cup Water

6 cups Cauliflower Florets (about 1 head), finely chopped

2 cups Red Bell Pepper (about 2 medium), finely chopped

1 cup Rutabaga, cubed

½ cup Turnip, chopped

1 Bay Leaf

1 cup 2% reduced-fat Milk

½ teaspoon  Black Pepper

3 TBLspoon fresh Basil (1 TBLspoon dried), minced

Directions

Melt the Butter in a Dutch oven over medium heat. Add Shallots and Celery cook 5 minutes, stirring constantly.  Add Broth and Water; bring to a boil. Add Cauliflower, Bell Pepper, Rutabaga, and Bay Leaf, return to a boil.   Reduce heat, and simmer 20 minutes or until Vegetables are tender.  Stir in Milk and Black Pepper. Cool slightly; discard Bay Leaf.   Place 1 ½ cup Soup in a blender or food processor; process until smooth. Pour the pureed soup into a large bowl. Repeat the procedure with an additional 1-½ c soup.   Add the remaining soup to the pureed soup, and stir in Basil. Return the soup to the pan, and bring to a boil over medium high heat, stirring frequently. Remove from heat.

Abstinent Measuring

1 cup = 1 vegetable

NOTE

1. This tastes better after it's chilled for a few hours and the flavors have had a chance to meld. Leaving a portion of the soup chunky gives a hearty consistency.

2. For Vegan,  substitute your favorite Oil and Coconut Milk instead for Butter and Cow's Milk

*contribution from Area II Cookbook 2004

Stuffed Cabbage Rolls

Ingredients

See Basic Meatloaf Recipe

Approximately 16 Cabbage Leaves

1 large can Tomato juice

Seasoning (Salt, Pepper, Garlic powder…)

Directions

Follow the first two steps in Basic Meatloaf.   Take 2 oz of meat.  Place in the center of a Cabbage leaf and roll to close. In a large pot, place the stuffed Cabbage leaves and cover with Tomato juice.  Cook on top of stove approximately 1 ½ hours – until done.

Abstinent Measuring

2 stuffed Cabbage Rolls = 1 protein and 1 vegetable

*contribution from Area II Cookbook 2004

Stuffed Bell Pepper

Ingredients

See Basic Meatloaf Recipe

One bell pepper for each 4 oz meatloaf

Directions

Follow the first two steps in Basic Meatloaf.  Parboil bell pepper – one for each 4 oz of meatloaf. Stuff bell pepper with 4 oz meatloaf and top with remaining sauce.  Bake 1 hour.

Abstinent Measuring

Each stuffed pepper = 1 protein and 1 vegetable

*contribution from Area II Cookbook 2004