Chili and Beans

Ingredients
1 lb ground beef (2 oz per serving)

2 med cans chunk tomato (no sugar added)

2 med cans kidney beans (2 oz per serving)

1 small can diced chilies (optional)

1 onion, diced

1 cup bell pepper, diced

garlic, chili powder, salt and pepper amount to your preference – see Note below.

Directions

Brown and crumble meat in a nonstick pan.  Add all the rest of the ingredients to the meat (or transfer to a larger pan).  Add water to thin.  Bring to a simmer and cook over a low flame for an hour, stirring occasionally.  Measure into 7 servings and enjoy.

Serves 7

Abstinent Measuring

1 serving =  1 protein and 1 vegetable.

Note

Spices – there are many premixed prepared chili spices at the grocery stores.  Look in the spice section AND in the canned chili or ethnic foods.  My fav is Carroll Shelby’s Original Texas Chili Kit, but are many more choices.  Watch for sugar content.

Make-It-A-Meal

• For lunch serve with a salad
• For dinner serve with another vegetable and a salad.

*contribution from Area II Cookbook 2004

Quick ‘n Easy Soup in a Hurry

Ingredients

1 cup Bouillon (or chicken, vegetable or beef broth)

1 cup of your favorite  Vegetable (see note below)

your favorite spices, ½-1 teaspoon, to preference

salt/pepper to preference

Optional

4 oz precooked chicken, beef or pork.

½ cup cooked brown rice or whole grain pasta

Directions

Place all ingredients in the microwave or in a pan.  Cook until vegetables just reached tender. Voila! There’s Soup!

Makes 1 serving

Abstinent Measuring

Each serving = 1 vegetable

Note

Vegetable Choices: carrot, onion, green pepper, celery take longer to soften. Chopped cabbage, tomato, summer squash, zucchini and especially mushrooms take much less time to soften.

Favorite Spices:  if in doubt, use pre-mixed spices like Mrs Dash, or Poultry Seasoning

Make-it-a-meal

A nice quick meal: double the recipe and add the optional Protein. Abstinent measure = 1 veggies and 1 protein

*contribution from Area II Cookbook 2004

Home Made Chicken Soup

Ingredients

2 cup Water

2 – 5 TBLspoon of Chicken Soup Mix (check for sugar)

¾ cup Celery, sliced

¾ cup Carrots, sliced

½ cup Onions, chopped

4 oz Chicken

Directions

Bring Water to a boil.  Start with 3 TBLspoon Chicken broth – seasoning amount to your preference.  Add Vegetables and Chicken.  Cook Chicken in soup.  When Chicken is fully cooked, remove from soup and shred with a fork, then return to soup.  Cook until everything is soft.

Makes 1 serving

Abstinent Measuring

Each serving = 1 protein and 2 vegetables

Optional
After first 30 days you may add 1 oz of a Grain such as program approved Buckwheat (kasha) or Brown Rice

Note

The original recipe from the 2004 Area II Cookbook called for Knorr Chicken Broth.  And yes you can find it in Cubes without sugar… but when it’s in the can as a powdered from… the sugar gets “slipped” back in.  ARG!.  So just be careful and read the labels. 

Personally I save the drippings from any baked or “fried” chicken I make, freeze it into ½ cup portions and use that for chicken broth.  The ½ cup size allows some portion control (lol!) even when many times my recipe sizes call for more than one chicken broth ice cube.  When I run out of the frozen “homemade” stuff, I use the Knorr Cubes.

*contribution from Area II Cookbook 2004

Brunswick Stew

Ingredients

1 whole Chicken (2½ to 3 lb), with excess fat removed

5 large sprigs Parsley

6 Black Peppercorns

1 Bay Leaf, crumbled

4 cup Broth (or water)

8 oz (approximately 2 medium-sized) Carrots, peeled and sliced 1“ thick

8 oz Celery, sliced 1” thick

12 oz Kohlrabi, peeled and cut into 1” cubes

8 oz fresh or frozen whole-kernel Corn

½ teaspoon Black Pepper

1 ½ teaspoon Poultry Seasoning

1 ½ teaspoon Sage

1 can low sodium Tomatoes with their broth

8 oz (approximately 1 medium-sized) Yellow Onion, chopped

Directions

Place the Chicken and Giblets in a 6-quart Dutch oven. Tie the Parsley, Peppercorns, and Bay Leaf in cheesecloth and add to the pot along with the Chicken Broth and 1/2 teaspoon each of the Poultry Seasoning and Sage.  Bring to a boil, then adjust the heat so that the liquid bubbles gently; cover and simmer for 1 hour or until the Chicken is tender.  Transfer the Chicken and Giblets to a platter; skim any fat from the broth.  Add the Carrots, Celery, Kohlrabi, Tomatoes, Onion, and another ½ teaspoon each of the Poultry Seasoning and Sage to the pot; cover and simmer for 30 minutes, stirring occasionally.  

Meanwhile, remove and discard the Chicken Skin and Bones. Cut the Meat and Giblets into bite-size pieces, return to the pot, and add the Corn. Simmer covered, for 30 minutes, stirring occasionally.  Stir in the Pepper and remaining Poultry Seasoning and Sage. Discard the cheesecloth bag.  Ladle into soup bowls and serve.

Serves 4, divide evenly

Abstinent Measuring

Each Serving = 2 vegetables, 1 protein and ½ grain

*contribution from Area II Cookbook 2004

Carrot Soup

Ingredients

4 cup sliced Carrots

1 cup chopped Onion

2 teaspoon Olive Oil

4 cup Chicken broth

1 teaspoon Lemon Zest

2 teaspoon Curry

Salt and Pepper to preference

Directions

Sauté Onion in Olive Oil, but do not brown.  Add Carrots, Broth, Curry, Salt and Pepper.  Simmer 20 minutes.  Cool, puree in the blender or food processor and reheat to serve.

Makes 2 servings

Abstinent Measuring

Each serving = 2 vegetables

*contribution from Area II Cookbook 2004

Curried Spring Asparagus Soup

Ingredients

1 lb fresh Asparagus

6 cup Chicken Stock or Bouillon

2 teaspoon Butter

3 TBLspoon Arrowroot

3 large Egg Yolks

1 teaspoon Curry Powder (or more according to preference)

1 cup Milk

Salt and freshly ground White Pepper

Directions

Remove and discard woody ends from Asparagus stalks.  Scrape spears with vegetable peeler, Cut off tips and reserve.  Dice stalks and combine with stock in 4 quart saucepan.  Bring to boil and cook uncovered for 10 minutes or until very tender.  Cool, then puree in 'blender or food processor.  Set aside.  Melt Butter over low heat in large heavy saucepan.  Add Arrowroot and cook, stirring constantly, 2 to 3 minutes.  Stir in puree and bring to boil over medium heat. Add Asparagus tips.  Cover and simmer 10 minutes or until tips are tender.  While soup is simmering, thoroughly combine Yolks, Curry and Milk with whisk.  Add to soup and heat through but do not let boil.  Season to taste with salt and pepper.  Serve hot.

Makes 2 servings.

Abstinent Measuring

Each serving = 1 protein, 2 vegetables and 1 tsp 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

Resurrected Veggie Stew

Ok, I admit it.  Many times I buy too many vegetables!  This past week I had a bunch of veggies that were coming to the end of their refrigerator drawer life.  Small gray and black spots were appearing on some and the stalks of others were looking like dried sticks.  What to do?  I pulled out my trusty wok-pan intending to make the usually Eggplant-spaghetti sauce fare and got off track to excellent results.  I guess all they needed was a little love and moisture, LOL!   (this picture really doesn't do it justice.  When it was freshly cooked it was the most beautiful colors: bright green asparagus, firm tomatoe pieces, the broth was clearer.... Note to self: don't wait and take pictures of leftovers!)

Ingredients

A little Olive Oil

1 1/2 medium Yellow Onion, chopped

1 medium Eggplant, peeled, diced into 1/2 to ¾ inch cubes

2 Yellow Squash, cleaned, quartered and sliced to ½ inch quarter pieces

3 Zucchini, cleaned, quartered and sliced to ½ inch quarter pieces

4 stalks Celery, cleaned, sliced lengthwise, then chopped into ½ inch pieces

1 Red Bell Pepper, chopped, diced

1 Yellow Bell Pepper, chopped, diced

1 bunch Asparagus, cleaned, cut off dried ends, chop into 1 to 1 ½ inch pieces

6 Roma Tomatoes, Large Dice

2 cups strong Chicken or Turkey broth (see Notes)

1 teaspoon Celery Seed

1 teaspoon Garlic Powder

1/2 teaspoon White Pepper

1 teaspoon dried Basil

1 teaspoon dried Thyme

1 teaspoon Sea Salt, to taste [1/3 teaspoon]

Optional

1 Jalapeno, cleaned, chopped very small (what can I say… it was way at the bottom of the drawer—had forgotten all about it!)

Directions

In large stock pot (or wok-pot), place Yellow Onions and and enough Olive Oil to keep the onions from sticking.  Cover and sauté until onions are turning clear.  Add Celery, Celery Seed and Cumin Seed.  Cover for another couple minutes, allowing the seeds to heat and release their flavor.  Then add Eggplant, Yellow Squash, Zucchini, Bell Pepper.  Mix well and cover until heated through and Eggplant is well on it way to softening.  Add Chicken/Turkey Broth, White Pepper, Basil, Thyme, Garlic Powder and Salt.  Cover and cook until Eggplant and other veggies are barely done.  Add Asparagus and Tomatoes, mix well and cover for 5 minutes.  Serve Hot.

Abstinent Measuring

1 cup = 1 vegetable

Notes

Strong chicken Broth.  The idea is maximum flavor with minimum liquid.  If you are using homemade Chicken broth, stuff you save from the bottom of your own roasting pan, this is probably strong enough.  Just increase the whole measure up to 2 cups if you start with less.  If however you are using store bought, I recommend 2 cups water and 3-4 cubes or powder equivalent—so double strength.  

Leek and Turnip Stoup with Kale

Kind of juicy like a soup, but thick like a stew, but no meat---is that a requirement of being called a stew? Anyway, I must have been thinking of Leek and Potato Soup, because that’s what I thought of the whole time I was eating it…and each time I ate it as left overs. The sweet velvety texture of the leeks and turnips and the slight crunch of the kale makes it a hearty comfort food. It warms the core without the starchy drowsy after effect. (Pictured with Chicken Breast)

Ingredients

I made a LARGE batch. But I recognize that everyone doesn’t cook like that. So I’ve put equivalent smaller portions for a smaller batch in [] at the end of each ingredient. Just be sure to stay consistent… follow the large numbers at the front OR the [small ones.]

A little Olive Oil

3 bunches of Kale, clean each leaf individually, the group back together and chop into ¼ inch strips across the rib(or smaller if you desire) [1 bunch]

14-16 medium Turnips, cleaned, peel off rough edges and diced small ½-1/3 inch cubes [4-6]

6 medium Leeks, cut off roots, separate and clean out sand, slice small until greens become course [2]

2 cups strong Chicken broth (see Notes) [1]

1 teaspoon Celery Seed [1/2 teaspoon]

2 teaspoon Cumin Seed [1 teaspoon]

1 TBLspoon Garlic Powder [1 teaspoon]

1 TBLspoon White Pepper [1/2 teaspoon]

1 TBLspoon Yellow Mustard Powder [1 teaspoon]

2 teaspoon dried Basil [1 teaspoon]

1 teaspoon Sea Salt, to taste [1/3 teaspoon]

Directions

In large stock pot, place Leeks with just enough Olive Oil to wet the bottom. Cover and sauté until Leeks are very limp. Stir in Celery Seed and Cumin Seed. Cover for another couple minutes, allowing the seeds to heat and release their flavor. Then add Turnips. Mix well and cover until heated through. Add Chicken Broth, White Pepper, Basil, Garlic, Yellow Mustard Powder and Salt. Cover and cook until Turnips are done (easily pierce with a fork.) Then fold in Kale. Kale cooks lightning fast, so after 2-3 minutes it takes to fold it in, it will be cooked. Serve Hot.

Abstinent Measuring

1 cup = 1 vegetable

Notes

Strong chicken Broth. The idea is maximum flavor with minimum liquid. If you are using homemade Chicken broth, stuff you save from the bottom of your own roasting pan, this is probably strong enough. Just increase the whole measure up to 2 cups if you start with less. If however you are using store bought, I recommend 2 cups water and 3-4 cubes or powder equivalent—so double strength.

Chicken Sausage and Green Beans

This is a great very quick solution to a lunch or dinner in a hurry. The juice from the Chicken Sausages make a “sauce” for the Green Beans that is complete. Maybe just a little salt is added sometimes.

Ingredients

5-6 oz raw Chicken Sausage, Frozen, then chopped into ¼ 1/3 inch rounds

2 – 10 oz cans of Green Beans. Drain off half the juice into a separate container.

Optional

Dollop of Thai Chili-Garlic Sauce (adds exciting fire, lol!)

Directions

Place the frozen Chicken Sausage in a medium sauce pan. Cook on medium-high heat until mostly cooked, 5-8 minutes. Lift the lid and stir occasionally. If the Sausage is sticking to the bottom, turn down the heat a little and add a drop or two of Green Bean juice. Once the meat is mostly gray, add the Green Beans. Mix well, recover and cook until Sausage is thoroughly cooked. At any point if the Chicken or Beans are sticking to the bottom turn down the heat a little and add some juice from “saved off” container. Serve Hot.

Discard any remaining juice.

Abstinent Measuring

Whole recipe = 2 vegetable and 1 protein

Notes

Any Chicken Sausage will work. There is a wide variety to choose from at the high qualitygrocery stores such as Whole Foods. The Feta-Spinach or Italian flavors are my favorites.

Serving Suggestions:

This can also be a sort of soup. By leaving all juice, the whole dish becomes more juicy. Great on cold or damp days.

Minestrone Soup

Ingredients

2 cups onion chopped

1 clove garlic minced

2 cups celery sliced

2 cups zucchini chopped

1 cup carrots chopped

1 cup kohlrabi chopped or celery root

4 tsp. olive oil

2 large tomatoes, peeled, seeded and chopped (or use canned)

4 cubes beef bouillon (yes beef)

4 quarts chicken stock or broth

pepper to taste

1 (15.5 ounce) can kidney beans, washed

1 (15.5 ounce) can garbanzo beans, washed

1 (15.5 ounce) can green beans, washed

½ cup frozen peas (optional counted as 1 cup of vegetable)

¼ cup fresh basil (or tsp. dried, better with fresh)

¼ fresh parsley (or tsp. dried)

Parmesan cheese grated
Directions

All chopped vegetables are small chop. Sauté onion, garlic, celery, zucchini, carrots in olive oil until onions are transparent and vegetables soft. Do not brown. Add tomatoes and cook 10 minutes. Add bouillon, chicken stock, & pepper. Cover and simmer 30 minutes. Add beans and peas (if wanted) simmer 20 minutes, uncovered. Add basil and parsley and season to taste. Serve with grated Parmesan cheese if desired.

Abstinent Measuring:

The beans are shy of 4 cups so I do grate a tsp. of Parmesan. You can measure and calculate if you want. Equals = 4 meals of 1 protein and 3 cups vegetables (raw measure on vegetables) and 1 fat in each

Carrot Soup

Ingredients

4 cup Carrots, chopped

1 cup Onion, chopped

2 teaspoon Oil

4 cups Chicken Broth

Zest of one Lemon or 1 teaspoon Lemon Zest

2 teaspoon Curry

Salt & Black Pepper -- to taste

2 Tblspoon Sherry—to taste

Directions

Sauté Onion in Oil until clear. Stop before they turn brown. Add Carrots, Chicken Broth, Curry, Salt, and Black Pepper. Simmer for 20 minutes. Cool, blender-ize and reheat, adding Sherry.

Abstinent Measuring

1 cup = 1 vegetable

Serving Suggestions: Top with dollop of Sour Cream (I do not, but some do.) if you add this, don’t forget to count the Fat in the Sour Cream.

Mushroom Bisque

Ingredients

1 lb. fresh Mushrooms

1-quart Chicken Broth

1 medium Onion chopped

2 teaspoons Butter

6 tablespoons Arrowroot

3 cups Milk - skim, 1% or 2% you decide

1-cup evaporated Milk

1 teaspoon or more Salt

White Pepper

Tabasco sauce to taste

Optional

2 tbsp. Sherry

Directions

Wash Mushrooms and cut off the dry stems and discard simmer covered in broth with the Onion for 30 minutes. Let cool, put in blender and puree add rest of Milk and Arrowroot and heat. Season to taste with Salt and [epper and Tabasco Sauce. Reheat and add the Sherry, if you like.

Abstinent Measuring

Pot equals 2.5 cups cooked, Vegetables 2 Proteins and 2 Fats. Or two servings equaling 1 Protein and 1 1/4 cup Vegetables and 1 Fat.

Serving Suggestions: Goes great with a Salad!

Gazpacho of Sorts

Not your usual Mexican GAZPACHO this is cooked.. Enjoy, you will be surprised this is delicious IF you like cold soup!

Ingredients

2 small onion, chopped

2 large cucumber peeled, seeded and chopped

2 small bell peppers seeded and chopped

6 tomato peeled and chopped

2/3 cup veg or chicken broth

3 tablespoon olive oil

½ cup vinegar

2 cups tomato juice

2 cloves garlic

4 tablespoons lemon juice

3 tablespoons brown sugar or substitute

½ teaspoon cayenne pepper-salt

3 teaspoons dill weed or more to taste

3 tablespoons mayonnaise

Optional

3 eggs for thickness

Garnish

4-5 large sprigs watercress

2 large firm tomato, seeded

1 bell pepper

2 cucumbers seeded

Directions

Begin by pureeing all the Vegetables in the blender, together with the Eggs, Oil, Broth, Vinegar and Tomato Juice and Spices. (You may have to do half at a time depending on the size of your container). Add all the remaining ingredients except the Mayonnaise, and empty into a pot. Heat very slowly stirring constantly with a wire whisk; simmer this way for no longer than 4 the 5 minutes; just prior to boil. Take it off the heat and continue stirring with the whisk occasionally as it cools. Add the Mayonnaise and put back in the blender, at high-speed, for a very short time.

Pour into serving bowl and chill at least 3 hours. Sprinkle watercress on top before serving.

Garnish

In a separate bowl, place Garnish ingredients all coarsely chopped with cucumber seeded but not peeled. . Serve in separate bowl for diners to apply to their tastes.

Abstinent Measuring

1 cup of soup as 1 vegetable and count garnish if used separately.

Oil and mayo = 1 teaspoon oil

You may delete the eggs therefore not having to use it as a protein.

Count the eggs as a 1/8th protein.

Notes

Ingredients can be cut in half. This does not freeze well, will keep in back of refrigerator for no more than 5 days.

Easy Bean Soup

This is a quick microwave recipe, use microwave safe bowls.

Ingredients:

1 medium Onion

2 cloves minced Garlic

1 tablespoon Oil

1 large can (31 oz.) fat free Refried Beans = 3 cups

1 can Rotel Tomatoes (use heat level you prefer)

1 can fat free Chicken Broth (16 oz.)

1 can Fire Roasted Diced Tomato (16 oz.)

1/4 c chopped Cilantro

2 oz Cheese of your liking (I use Sharp Cheddar)

Directions

Chop 1 medium onion add 1 tablespoon. of oil, stir in 2 cloves minced garlic and microwave until onion is translucent. Add all other ingredients except cheese and cilantro. Stir and microwave 10 minutes. Divide into 4 equal size bowls. Sprinkle cilantro and cheese on all 4 bowls equally.

Freezes well.

Abstinent Measuring

Each bowl = 1 protein and 1/2 cup vegtable (cooked down measurement)

Serving Suggestions:

Can be served with 1 oz baked corn chips = 1 starch

Chicken & Vegetable Curry with Sweet Potato

A rich creamy tasting curry that satisfies when you are hungry for something spicy yet soothing. This is very similar to the creamy vegetable curries that host carrots, cauliflower and green beans at my local Indian Buffet restaurant. Both are equally delectable. I make this dish with a side of Sweet Potato. They complement each other very well.

Ingredients

2Tblspoons Olive Oil

2 lbs Chicken Tenders or Breast (slice breast into long strips)

1 large Yellow Onion, sliced thin

1 red Sweet Bell Pepper, cored, seeded and sliced thin

1-10 oz bag frozen Green Beans or 10 oz of fresh green beans, as you desire

2 Carrots, coarse shredded

2 cup Chicken broth

½ c Evaporated Milk -- unsweetened! of course

2 Tblspoon Curry Powder

½ teaspoon Sea Salt (to taste)

½ teaspoon White Pepper

Optional

½ Pablano Pepper, cored, seeded and sliced thin

Sweet Potatoes to accompany this dish. Baked seperately

Directions

Place Olive oil in large deep skillet and warm at medium heat. Add Chicken, Sea Salt, White Pepper and Curry Powder, cover and brown slightly, turning and stirring occasionally for about 5 minutes. Add Onions, Bell (and Pablano) Peppers. Stir together until spices are well distributed between chicken, onions and peppers, Cover pan and simmer on medium heat until onions start to turn clear, about 5 more minutes. Stir and monitor the heat and condition of veggies. If they start to stick too much, add a little of the Chicken Broth. When Onions are ready, mix in the Carrots and Green Beans. Combine well, then add remainder of Chicken Stock and Evaporated Milk. Give another good mixing. Bring contents to LOW Boil (to thaw green beans if still frozen), then turn down heat to high simmer and let it cook for 15-20 minutes. When Carrots and Green Beans are tender it’s ready.

Bake whole Sweet Potatoes after washing off skins @ 350degrees for 30-45 minutes -- depending on size of tuber. When it pierces easily with a fork it’s done. Or when the sweetness within, starts to ooze out (and adds it’s sumptuous smell to the curry aroma in your kitchen), it’s done.

Abstinent Measuring

4 oz chicken = 1 protein. Pull out Chicken and weigh separately from rest of Curry

1 cup Curry = 1 vegetable. Drain Veggies in cup for measuring and add broth after in your bowl.

½ or 4 oz Sweet Potato = 1 Starch

Notes

1. Evaporated Milk is available in “regular”, ½ fat or skim. Any fat level will work in this recipe.
2. Start the Sweet Potato FIRST. and everything will get done at about the same time. If the Sweet Potato gets done early, just turn off the oven and it will stay warm until the Curry is ready.
3. Leave out the Chicken and this recipe become a great side dish!

Serving Suggestions: Serve with Baked Sweet Potato or Brown Rice

Adapted from Chicken and Sweet Potato Curry-in-a-Hurry in 365:No Repeats Cookbook by Rachael Ray

Farmer's Market Black-Eyed Peas

My O my. When fresh Black-eyed Peas are available in the Farmers market, the shucking machine sits behind the stand and the girls sell 1, 2 and 5 pound bags in 5 different varieties of Black-eyed Peas. My favorite is the Purple Velvet—the Eye of the Pea is a dark purple instead of the usual brown or black and the flavor is sweeter and creamier then the other varieties. I’ve never found the Purple variety available dried. So each summer this is a special treat

Ingredients

6 C fresh Black-Eyed Peas (Purple eyed is my favorite!)

4 Carrots, coarse grated

1 medium-large white Onion

4 large clove Garlic, chopped or 2 Tblspoon ready-chopped Garlic

4-5 ribs of fresh Celery, chopped or 1 teaspoon Celery Seed

¼ cup fresh Parsley, chopped, or 2 Tblspoon dried Parsley

1 teaspoon Cumin powder

½ teaspoon dried Sage

1-14.5 oz diced tomatoes or Rotel tomatoes

1-2 Tblspoon Olive Oil

1 Tblspoon Sea Salt, to taste

Fresh pure Water as needed.

Optional

Dried or fresh peppers to taste, like serranos, pablanos, jalapenos or smoked jalapenos

¼ cup strongly flavored meat, like smoked pork, smoked turkey neck

Directions

In very large pot, place Oil, Onions, Garlic and Celery. Cover and sauté on medium heat until soft and clear. Stir in the Parsley, Cumin and Sage. Cover for 5 minutes. Add the Black-Eyed Peas and tomatoes. Bring to boil, then turn down to simmer for 2 hours or when Peas are tender. Remember to stir occasionally and add water as needed.

Abstinent Measuring

1 cup = 1 protein

Asparagus-Leek Soup

I love asparagus and leeks in stews and soups. They are great late winter –early spring vegetables that help detox the body for the new year. They are also a great combination added to any soup or stew and in this case, great in a soup of their own.

Ingredients
2 lb fresh Asparagus, cleaned and chopped into 2-3 inch pieces
3 stalks Leeks, cleaned very well, sliced thin
1 medium white Onion, medium chopped
5 stalks Celery, medium chopped
1-10oz package Frozen Spinach
Chicken Bouillon for 2 cups of water. Amount depends on manufacturer
2-3 cups Pure Water
Sea Salt, to taste
1 Tblspoon Olive Oil

Directions
Sauté Onion and Celery in a little Olive Oil until they turn soft and clear. Cover the pan for faster cooking. Add Leeks and Chicken Bouillon, then continue sauté until soft. Add Asparagus, Frozen Spinach and water. Cook at low boil until Asparagus is just turning done and Spinach is hot. Taste and add Salt as needed.

Abstinent Measuring
1 cup = 1 vegetable

Notes
1. Discard the tough ends (last 2 inches) of the asparagus stock.
2. Be sure to slice leaks lengthwise for a thorough cleaning. Sand gets trapped down between the leaves. Nothing worse then finding sand at the bottom of your soups bowl! .Also, use as much of the leeks as possible. The green leaves are great until the ends where they look darker green and “woody,” like only a cow would love..

Make It A Meal: Top 2 cups of the Asparagus Leek Soup with 2 oz of Asiago Cheese. It’s delightfully light but has a robust hearty flavor. Abstinent Measuring: 2 cup vegetable, 1 protein.

Moroccan Roasted Vegetable Stew

It’s a stew that is cooked in the oven, weird, but a delightful combination of spices and method. The vegetables all fit onto two trays, and you can roast everything at time, assuming your oven has two racks. All the work is in the chopping.

Ingredients

A little olive oil, Bottle or spray

I medium Garlic Bulb

6 medium Tomatoes, not too ripe,

4 large red and/or yellow Bell Peppers, cored (with seeds and stems removed,) but leave Pepper whole

1 medium onions, chopped into 1-inch chunks

4 medium carrots, chopped into 1 to 1 1/2-inch chunks

2 zucchini, chopped into 1 to 1 1/2-inch chunks

1 small-medium Cauliflower

Salt to taste

I Tbl spoon Cumin Seeds

I Tbl spoon Mustard Seeds

1 tsp ground Cinnamon or 1 Cinnamon stick

3 Tbl spoons Lemon Juice (to taste)

Freshly ground Black Pepper

Directions

Preheat the oven to 375°F. Lightly grease two large baking trays.

Tray 1: Place the Garlic bulb in one of the tray. Core the tomatoes, and arrange them on the tray with the bell peppers.

Place Tray 1 on bottom rack of oven, Set timer for 20 minutes. Turn Peppers with tongs about every 10 minutes, so they don’t blister. Don’t turn the tomatoes.

Tray 2 Scatter the onions, carrots, zucchini, cauliflower, drizzle or spray with Olive Oil m with extra oil, and sprinkle with Mustard Seeds Cumin Seeds and a little Salt.

When timer goes off, place Tray2 in upper rack of oven. Set the timer for 20 minutes. Turn Peppers with tongs about every 10 minutes, so they don’t blister. Don’t turn the tomatoes.

When the timer goes off, remove Tray 1 (tomatoes and peppers) which have now had a total bake time of 40-45 minutes. Set the timer for 15 minutes.

Move the Peppers and Tomatoes to a large glass Oven-proof bowl or casserole dish. Sprinkle the Cinnamon around this hot mixture and toss as best you can. They may mush and fall apart and that just fine. Cover and let sit until the timer goes off.

In the meantime, when the garlic has cooled enough to handle, remove roasted Garlic cloves. This can be accomplished by cutting off one end of the clove and squeezing out the pulp. When complete, add all garlic pulp to the glass bowl and re-cover.

When the timer goes off, remove Tray 2 from the oven (total cook time 35 min) and set aside.

Carefully lift out the peppers, leaving as much of their liquid in the howl as possible. Cut the peppers into strips and return them to the bowl. Then lift out the tomatoes, .chop, and return it to the bowl. Fish out and discard the cinnamon stick if you used one instead of the powder.. Scrape the vegetables and seeds on Tray2 in the glass bowl. Add Lemon Juice and Black Pepper. Mix well.

Cover the bowl, and heat the stew in a 350°F oven for about 20-30 minutes. Serve hot, over or next to Brown Rice or Quinoa, and garnished with minced parsley and lemon wedges.

Optional Garnishes: Minced fresh parsley Squeezable wedges of lemon.

NOTE: This IS an easy recipe. But there are a few steps, each of which take time. I’ve written this for the minimum amount of time in the kitchen and a minimum vegetable cooling in between. If you don’t want to shuffle the trays, resetting the timer in between, prepare both trays and start at some time. Put Tray1 on bottom oven rack for 40-45 minutes and Tray2 on top oven rack for 35 minutes. Just let Tray 2 and vegetables sit aside until it is ready to go into the casserole dish and back into oven. Allow a little more time for the complete stew in the oven, since they cooled some before the final combining.

Abstinent Measuring

1 cup Stew = 1 vegetable

adapted from Mollie Katzen's Vegetable Heaven cookbook