Make Healthy Meals

For the Roast:

1 large onion (thinly sliced)
8 ounces of dark brown lentils
4 ounces of brazil nuts, shelled and finely chopped
4 ounces of walnuts, shelled and finely chopped
4 ounces of hazelnuts, shelled and finely chopped
2 tablespoons of chopped thyme
2 tablespoons of chopped parsley
1 teaspoon of chopped rosemary
4 tablespoons of dry red wine
1 tablespoon of chopped savory
1 bay leaf
Salt and Ground Black Pepper

For the Stuffing:

4 ounces of whole-wheat breadcrumbs
6 sage leaves (chopped)
5 tablespoons of dry red wine
4 tablespoons of olive oil
1 onion (sliced and chopped)
Salt and Ground Black Pepper

For the Topping:

3 ounces of whole-wheat breadcrumbs
4 tablespoons of olive oil
2 tablespoons of sesame seeds

Instructions

1) Place the lentils, sliced onion, and bay leaf in a pan of water.

2) Bring the ingredients to a boil and continue boiling until they become rather soft.

3) Remove the bay leaf.

4) Drain and mash the onion and lentils.

5) Add the nuts to the lentil puree, followed by stirring in the herbs, wine and seasoning.

6) For the stuffing, gently cook the onion in the oil until the onions become soft.

7) Remove the pan from the heat and mix in the breadcrumbs, seasoning, sage and red wine.

Take a flat dish and spread half of the lentils and nut mixture over the base.

9) Spread the stuffing mixture on top and then cover with the remaining lentil mixture.

10) Shape the entire roast to appear oblong. The stuffing should be completely inside.

11) Mix together the topping mixture consisting of breadcrumbs, oil and sesame seeds.

12) Press the mixture over the roast.

13) Bake the roast in a preheated oven set at 400 degrees for about 45 minutes (or until the topping mixture turns brown and crispy).

8 Colored Bell Peppers
3 cups of white rice
1 jar of spaghetti sauce
3 Boca burger patties
1 can of pinto beans
One chopped onion (white or red)
3 teaspoons of chopped garlic
Pepper, salt, and garlic powder to taste

1) Cut the tops off of the bell peppers. Take the core and seeds out so that the bell pepper is hollow. Set the tops aside.

2) Cook the rice.

3) In a large pan, grill the Boca burger patties, breaking the patties into small pieces.

4) Chop one bell pepper (green or red) and mix with the onions.

5) Mix the rice and the Boca burger in the pan on warm heat. Add the spaghetti sauce.

6) Add the bell pepper and onion mixture, as well as the beans.

7) Add the spices and garlic as you please.

Stuff each individual bell pepper to the top with the ingredients.

9) Bake in the oven at 250 degrees for 10 to 15 minutes.

10) Put the tops back on the bell peppers. Serve.

1 teaspoon of olive oil
4 egg whites
teaspoon of dried basil
2 teaspoons of grated Parmesan cheese (divided)
One sweet red pepper (thinly sliced)
One yellow pepper (thinly sliced)
teaspoon of black pepper

1) In a large non-stick frying pan, warm the oil over medium heat.

2) Add the red peppers and yellow peppers stirring frequently for about 4 to 5 minutes. Make sure to keep the ingredients warm over low heat.

3) In a small bowl, lightly whisk together the egg whites, basil, and black pepper.

4) Coat a small non-stick frying pan with non-stick spray.

5) Warm the ingredients over medium-high heat for one minute.

6) Add half of the egg mixture, swirling the pan to evenly coat the bottom.

7) Cook for 30 seconds or until the eggs become set.

Carefully loosen the omelet and flip, cooking for one minute (or until firm).

9) Sprinkle half of the peppers over the eggs. Fold to enclose the filling.

10) Transfer to a plate, sprinkling 1 teaspoon of the Parmesan on top.

11) To make a second omelet, repeat the above steps using the remaining egg mixture, peppers, and teaspoon of Parmesan.

Vegetables:

1 can of wax beans (drained and rinsed)
1 can of red kidney beans (drained and rinsed)
1 can of French-style green beans (drained and rinsed)
1 can of small sweet corn kernels (drained and rinsed)
1 red pepper (cut into slivers)
1 red onion (sliced into very thin rings)

Dressing:

2/3 cup of sugar
1/3 cup of olive oil
2/3 cup of cider vinegar
1 teaspoon of salt
teaspoon of pepper
1 tablespoon of parsley

1) Place all of the vegetables in a stainless steel or glass bowl.

2) Mix all of the dressing ingredients in a saucepan.

3) Bring the ingredients just to a boil.

4) Pour the mix immediately over the vegetables in bowl.

5) Thoroughly stir to mix the dressing with the ingredients.

6) Transfer the mix to a non-plastic serving dish with a lid.

7) Chill the salad well, which may take at least two hours before serving.

This recipe will satisfy about 4 to 6 people and is best when served over rice or fettuccine noodles.

1 medium eggplant (diced into bite sized pieces)
1 pounds of mushrooms (cut into thick slices (1/3-1/2 in.)
2 cans of low fat Cream of Mushroom soup
4 cloves of crushed garlic
1 tablespoon of paprika
1 teaspoon of nutmeg
1/4 cup each of balsamic vinegar white wine (for sauteing)
Salt and pepper to taste

1) In a cup, mix equal parts of balsamic vinegar and white wine for sauteing.

2) Add crushed garlic to the mixture, which is then used to saute the eggplant until it becomes soft. This will take about 15 to 20 minutes at medium heat.

3) Remove the eggplant. Saute the mushrooms in the remaining vinegar or wine mixture until they release their juices.

4) Stir in the eggplant, followed by adding the soup mix and water (or canned soup).

5) Add the paprika, nutmeg, salt and pepper to taste.

6) Cook the mixture for 5 to 6 minutes until the sauce has become thick and the vegetables are thoroughly heated.

7) Add additional water if the sauce appears too thick. It is important not to overcook.

2 cups carrots, cut in strips, cooked & drained
2 cups celery, diced
1 onion, diced
1/4 cup green pepper, diced
1 pint tomato juice
4 cups green beans, drained
1 teaspoon salt
dash of pepper
3 tablespoons tapioca
1 tablespoon sugar
2 tablespoons margarine

Combine all of the ingredients in slow cooker. Dot the top with margarine and cook on a low setting for 8 to 10 hours or on high for 4 to 5 hours.

4 to 5 small finely chopped (2 to 3 large carrots)
1 medium parsnip (finely chopped)
1 butternut squash (finely chopped)
1 large onion (finely chopped)
2 tablespoons of corn flour (mixed well with 1 cup of water)
Handful finely chopped parsley
Pinch ground black pepper
Pinch sea salt

1) Place the chopped carrots, squash, and parsnip in a medium-size, deep saucepan.

2) Fill the pan with water until it reaches about three centimeters above the vegetables.

3) Bring the ingredients to a boil. Reduce the heat to low and simmer until everything becomes soft.

4) Use a masher to slowly mash the vegetables into a puree.

5) Constantly stir until all of the ingredients are well mixed and of a smooth consistency.

6) Add the corn flour and water mixture, making sure to keep the mixture simmering until the soup has become thick and pasty.

7) Add enough salt to suit your taste.

Sprinkle ground black pepper and parsley on top of the soup when you are ready to serve.

1 large package of frozen black-eyed peas
1 large package of frozen chopped collard greens (or large bunch of freshly chopped greens)
1/4 to 1/3 cup of Worcestershire sauce
4 to 6 cups of water
3 to 4 cloves of garlic (minced)
1/2 teaspoon of liquid smoke
Salt to taste
Tabasco sauce

1) Place the black-eyed peas and water into a large pot.

2) Bring the mixture to a boil.

3) Let simmer for 20 to 25 minutes.

4) Add chopped collard greens, garlic and seasonings (excluding the Tabasco sauce).

5) Simmer for at least 30 minutes (or until the peas are soft and the greens are cooked well). If necessary, you can add more water, as this dish does not overcook.

6) Spoon the final outcome into a bowl and top with Tabasco sauce.

1 acorn squash
2 to 3 apples
1/4 cup brown sugar
1 pat margarine
Dash nutmeg
Dash salt (optional)

1) Slice the acorn squash in half. Scrape out the seeds and the strings.

2) Place the squash face down in a casserole pan filled with 1/2 inch of water.

3) Sit the pan in a 350-degree oven for about 10-15 minutes.

4) While the squash is steaming, peel and slice the apples.

5) Mix in the brown sugar.

6) Take the squash out of the oven, placing face up, and fill the cavities with the apple mixture.

7) Add a pat of margarine to each half and top with a shake or two of nutmeg.

Cover very lightly with foil.

9) Bake the dish until the apples and squash are soft and cooked. This takes approximately another 1/2 hour.

1 tablespoon unsalted butter
3 cloves garlic, minced
1 small yellow onion, minced
2 chayote squashes, cut into 1/2-inch pieces
2 cubes chicken bouillon, crumbled
2 cups hot water
crushed red pepper flakes to taste
2 tablespoons chopped fresh cilantro
salt and ground black pepper to taste

In a large saucepan, melt the butter. Stir in the onion, garlic and chayote pieces and saute until tender. Add in the water, bouillon, red pepper, cilantro, salt and pepper. Stir in and simmer for about 20 minutes.

Pour all ingredients into a blender. Puree until smooth. Serve immediately or chill for reheating the next day, when the flavors will have combined still more.

Editor’s Notes:

Cooked, crumbled bacon goes in great when you add the water and other ingredients, if you don’t need this to be vegetarian.

Some people say to peel the chayotes. I’ve never bothered. You won’t notice the peels after you’ve pureed it anyhow.