Cindy Lee H. H. P., Nutritionist, & Master Herbalist
To Listen, To Educate, To Improve Your Quality of Life
Spinach & Cheese Pie
Topped with tomato slices and parmesan cheese sprinkled on top, this pie is healthy, yummy, and good for any diet. Except those who are lactose intolerant. I am truly sorry for those people.
Ingredients:
2 pounds fresh spinach, torn
3 eggs, lightly beaten
3 cups of mozzarella cheese, grated
1 medium onion, chopped
1 tablespoon oregano
1 tablespoon parsley
1 teaspoon salt
1/8 teaspoon pepper
nutmeg lightly sprinkled over cheese mixture
2 sheets pie crust for a 9" pie
1 medium tomato, sliced with the inside carved out, leaving just the meat of the tomato
Instructions:
Place spinach in a steamer basket. Place in a saucepan over 1in. of water; bring to boil. Cover and steam for 2-3 minutes (just until it wilts. Cooking to long makes it bitter) Take out and drain.
Chop spinach' squeeze dry and set aside.
In a large bowl, combine the eggs, cheese, onion, oregano & parsley, salt, pepper and nutmeg; mix well. Add spinach and mix again.
Place one sheet of pie crust in the bottom of a greased pie tin. Prick bottom with fork in three places. Then bake at 400 degrees just until it starts to turn lightly golden brown. Promptly take out of oven.
Pour in spinach mixture. Take the other pie crust and cut it into even strips and lace them over top of mixture like a checker board.
Place tomato slices on top of crust in a spiral pattern. Sprinkle with Parmesan cheese and put in a 400 degree oven for 35 to 40 minutes.
It is done when the crust is brown and flaky on top.
Nutritional Analysis:
One slice (pie cut into 8 slices) equals 166 calories, 9 g of fat, 12 g carbs, 130 mg cholesterol, 489 g sodium, 5 g fiber, 18 g protein.
Ingredients:
2 pounds fresh spinach, torn
3 eggs, lightly beaten
3 cups of mozzarella cheese, grated
1 medium onion, chopped
1 tablespoon oregano
1 tablespoon parsley
1 teaspoon salt
1/8 teaspoon pepper
nutmeg lightly sprinkled over cheese mixture
2 sheets pie crust for a 9" pie
1 medium tomato, sliced with the inside carved out, leaving just the meat of the tomato
Instructions:
Place spinach in a steamer basket. Place in a saucepan over 1in. of water; bring to boil. Cover and steam for 2-3 minutes (just until it wilts. Cooking to long makes it bitter) Take out and drain.
Chop spinach' squeeze dry and set aside.
In a large bowl, combine the eggs, cheese, onion, oregano & parsley, salt, pepper and nutmeg; mix well. Add spinach and mix again.
Place one sheet of pie crust in the bottom of a greased pie tin. Prick bottom with fork in three places. Then bake at 400 degrees just until it starts to turn lightly golden brown. Promptly take out of oven.
Pour in spinach mixture. Take the other pie crust and cut it into even strips and lace them over top of mixture like a checker board.
Place tomato slices on top of crust in a spiral pattern. Sprinkle with Parmesan cheese and put in a 400 degree oven for 35 to 40 minutes.
It is done when the crust is brown and flaky on top.
Nutritional Analysis:
One slice (pie cut into 8 slices) equals 166 calories, 9 g of fat, 12 g carbs, 130 mg cholesterol, 489 g sodium, 5 g fiber, 18 g protein.
Carrot Raisin Cookies
1-1/4 cups whole
wheat flour
1 cup quick cooking oats
1 tsp baking soda
1/2 tsp ground cinnamon
1/4 cup prune butter
1/4 cup plus 2 tablespoons honey
3/4 cup finely grated carrots
1/3 cup golden raisins
Combine the flour,
oats, baking soda, and cinammon, and stir to mix well.
Add the Prune Butter, honey, and carrots, and stir to mix well. Stir in the raisins.
Coat a baking sheet
with a thin layer of coconut oil or no salt butter.
Roll the dough into 1 inch balls, and place 1-1/2 inches apart on the sheet. (If the dough is too sticky to handle, place it in the freezer for a few minutes.) Using the bottom of a glass dipped in sugar, flatten the cookies to 1/4 inch thickness.
Bake at 275 degrees for about 18 minutes, or until golden brown. Cool the cookies on the pan for 1 minute. Then transfer the cookies to wire racks, and cool completely.Serve immediately, or transfer to an airtight container and arrange in single layers separated by sheets of waxed paper.
Yummy Applesauce Raisin Chews
Ingredients:
1 cup (2 sticks) melted unsalted Butter
1 teaspoon baking soda
1/3 cup pure Maple Syrup
1/3 cup Molasses
1/3 Rice Syrup
1-1/2 teaspoon ground Cinnamon
1 cup Applesauce
2-1/2 cups Quick or Old Fashioned Oats
2 eggs
1 teaspoon Vanilla
1 cup Whole Wheat Flour
1/2 cup all purpose Flour
1/2 cup Tapioca Flour
1 cup Raisins
Directions:
Heat oven to 350 degrees.
Beat melted butter, maple syrup, molasses, rice syrup till mixed well.
Add applesauce, eggs, and vanilla: beat well.
Gradually add flour, baking soda, cinnamon: mix well.
Stir in oats and raisins.
Drop by rounded teaspoonfuls onto ungreased cookie sheet.
Bake 13 to 16 minutes or until light golden brown or done.
Cool one minute on cookie sheet.
Remove to wire rack: cool completely,
Makes about 4 dozen.
1 cup (2 sticks) melted unsalted Butter
1 teaspoon baking soda
1/3 cup pure Maple Syrup
1/3 cup Molasses
1/3 Rice Syrup
1-1/2 teaspoon ground Cinnamon
1 cup Applesauce
2-1/2 cups Quick or Old Fashioned Oats
2 eggs
1 teaspoon Vanilla
1 cup Whole Wheat Flour
1/2 cup all purpose Flour
1/2 cup Tapioca Flour
1 cup Raisins
Directions:
Heat oven to 350 degrees.
Beat melted butter, maple syrup, molasses, rice syrup till mixed well.
Add applesauce, eggs, and vanilla: beat well.
Gradually add flour, baking soda, cinnamon: mix well.
Stir in oats and raisins.
Drop by rounded teaspoonfuls onto ungreased cookie sheet.
Bake 13 to 16 minutes or until light golden brown or done.
Cool one minute on cookie sheet.
Remove to wire rack: cool completely,
Makes about 4 dozen.
Potato & Leek Soup
Ingredients:
3 Leeks (white part only), minced
4 Potatoes, med. to lg. (2 graded and 2 diced)
1 Onion, med. size, minced
1/4 cup Celery, chopped
1 clove Garlic, thin sliced
4 cups Chicken stock, low sodium (if using canned)
2 cups Cream
2 Tbl. Butter (no salt added)
2 Tbl. Parsley
1 tsp. Sea Salt
1/8 tsp. Pepper
Pinch of Chives
Directions:
In 2 Tbl. Butter, stir and saute leeks and onion for 3 minutes.
Add Potatoes, onions, celery, parsley, salt, pepper, and Chicken stock.
Cook on medium heat until boiling, then turn down to simmer until potatoes are tender and mushy.
Cool slightly and put through a blender till creamy.
Put soup back in the pot, add cream, and heat.
When hot remove and enjoy with chives sprinkled on top.
You can serve this with Bread or croûtons.
Makes 8, 1 cup servings
If you like chunks of potato in your soup, just boil 2 or 3 cubed potatoes in another pot and add them at the end when you put in the cream.
3 Leeks (white part only), minced
4 Potatoes, med. to lg. (2 graded and 2 diced)
1 Onion, med. size, minced
1/4 cup Celery, chopped
1 clove Garlic, thin sliced
4 cups Chicken stock, low sodium (if using canned)
2 cups Cream
2 Tbl. Butter (no salt added)
2 Tbl. Parsley
1 tsp. Sea Salt
1/8 tsp. Pepper
Pinch of Chives
Directions:
In 2 Tbl. Butter, stir and saute leeks and onion for 3 minutes.
Add Potatoes, onions, celery, parsley, salt, pepper, and Chicken stock.
Cook on medium heat until boiling, then turn down to simmer until potatoes are tender and mushy.
Cool slightly and put through a blender till creamy.
Put soup back in the pot, add cream, and heat.
When hot remove and enjoy with chives sprinkled on top.
You can serve this with Bread or croûtons.
Makes 8, 1 cup servings
If you like chunks of potato in your soup, just boil 2 or 3 cubed potatoes in another pot and add them at the end when you put in the cream.
Tomato Barley Soup
Ingredients:
6 cups Water
1 cup uncooked barley
2 tablespoons sunflower oil
1 cup chopped onion (approx. 2 onions)
4 large cloves garlic, minced
3/4 cup coarsely chopped carrot
1 teaspoon basil
1/2 teaspoon tarragon
2 cups chopped broccoli, stems and florets
One 28-ounce can whole tomatoes in tomato juice, chopped
2 cups tomato juice
1/2 teaspoon sea salt
Black pepper to taste
In a 4-quart soup pot bring water to a boil. Add barley, lower heat to a simmer, cover, and cook until barley is tender (approximately 1 hour).
Add oil to 10-inch fry pan and set over medium heat.
When oil is hot, add onions, garlic, carrots, basil, and tarragon, when onions begin to brown, add broccoli and cook until just tender.
Add vegetables to cooked barley along with chopped tomatoes in juice plus the additional 2 cups tomato juice.
Cook 30 minutes more, covered, stirring occasionally. add salt and pepper, stir well, and serve.
Makes 8 one cup servings.
6 cups Water
1 cup uncooked barley
2 tablespoons sunflower oil
1 cup chopped onion (approx. 2 onions)
4 large cloves garlic, minced
3/4 cup coarsely chopped carrot
1 teaspoon basil
1/2 teaspoon tarragon
2 cups chopped broccoli, stems and florets
One 28-ounce can whole tomatoes in tomato juice, chopped
2 cups tomato juice
1/2 teaspoon sea salt
Black pepper to taste
In a 4-quart soup pot bring water to a boil. Add barley, lower heat to a simmer, cover, and cook until barley is tender (approximately 1 hour).
Add oil to 10-inch fry pan and set over medium heat.
When oil is hot, add onions, garlic, carrots, basil, and tarragon, when onions begin to brown, add broccoli and cook until just tender.
Add vegetables to cooked barley along with chopped tomatoes in juice plus the additional 2 cups tomato juice.
Cook 30 minutes more, covered, stirring occasionally. add salt and pepper, stir well, and serve.
Makes 8 one cup servings.
Tuna Noodle Casserole
Ingredients:
- 2 or 3 cups uncooked Whole Wheat pasta with 5 grams of fiber-2 cans of Albacore (find in the tuna section)
- 1 can of (Low Sodium) Cream of Chicken soup (Healthy Choice is ok)
- 1/2 cup of Fat Free milk
- 2 cup of fresh chopped mushrooms
- 1 teaspoon sea salt
- 1 small onion, chopped
- 1 celery heart, chopped
- Pepper to taste
- 2 Tablespoons melted butter (low sodium)
- 3 slices of rye bread, well toasted and crumbled, put in a blender
and chop till it turns into crumbs.
Directions:
1. Cook noodles till tender, drain & rinse.
2. Mix together chicken soup, tuna, mushrooms, milk, onions, celery,
salt, pepper and noodles.
3. Pour into two baking pans or one long pan, so that the casserole in about 2 inches deep.
4. Sprinkle bread crumbs over the top of casserole and the sprinkle with melted butter.
5. Put in a 350 degree oven for 40 minutes, till top is turning crunchy. The noodles on top
will be drying out and getting stiff. The inside should still be moist, so don't over cook.
Serves 5 hungry people!
- 2 or 3 cups uncooked Whole Wheat pasta with 5 grams of fiber-2 cans of Albacore (find in the tuna section)
- 1 can of (Low Sodium) Cream of Chicken soup (Healthy Choice is ok)
- 1/2 cup of Fat Free milk
- 2 cup of fresh chopped mushrooms
- 1 teaspoon sea salt
- 1 small onion, chopped
- 1 celery heart, chopped
- Pepper to taste
- 2 Tablespoons melted butter (low sodium)
- 3 slices of rye bread, well toasted and crumbled, put in a blender
and chop till it turns into crumbs.
Directions:
1. Cook noodles till tender, drain & rinse.
2. Mix together chicken soup, tuna, mushrooms, milk, onions, celery,
salt, pepper and noodles.
3. Pour into two baking pans or one long pan, so that the casserole in about 2 inches deep.
4. Sprinkle bread crumbs over the top of casserole and the sprinkle with melted butter.
5. Put in a 350 degree oven for 40 minutes, till top is turning crunchy. The noodles on top
will be drying out and getting stiff. The inside should still be moist, so don't over cook.
Serves 5 hungry people!
Annette's Carrot Cake (Delicious!)
Ingredients:
2 cups stone ground whole wheat flour
1/2 cup raw Agave sweetener (liquid syrup) or you can use maple syrup.
1/2 cup psyllium fine ground
1 cup ground flax (can be ground in a coffee grinder)
1/2 cup rice flour
1/2 cup oat bran or flakes
3 cups grated organic carrots
2 teaspoons cinnamon
2 teaspoons vanilla
4 eggs (or egg substitute)
1/2 cup (cold pressed) flax or almond oil
1 teaspoon baking soda
2 teaspoons, baking powder
2 cups fresh or 1 can (large) organic crushed pineapple
1 cup of nuts (optional) pecans or almonds
Directions:
In a large bowl sift together dry ingredients.
Add oil.
Add egg mixture and vanilla
Then slowly add remaining ingredients.
Pour into a 13x9x2 inch pan - greased and floured.
Bake at 350 for 35 to 45 minutes - check with fork....should come out clean
This cake can be eaten for breakfast, lunch, dinner or snack time. It is loaded with nutrients and bowel movers. Great treat for children!! 100% wholesome.....What else can we ask for - eat cake and enhance out health too!!!
Enjoy!
Frosting:
2 containers of softened (8 oz.) soy imitation cream cheese plain (Tofutti fat free brand)
Sweeten to taste with Raw Agave sweetener (approx. 1/4 cup) or Stevia (liquid extract herbal sweetener) approx. 8 drops
1 teaspoon Vanilla
Beat until smooth - top cake with icing
2 cups stone ground whole wheat flour
1/2 cup raw Agave sweetener (liquid syrup) or you can use maple syrup.
1/2 cup psyllium fine ground
1 cup ground flax (can be ground in a coffee grinder)
1/2 cup rice flour
1/2 cup oat bran or flakes
3 cups grated organic carrots
2 teaspoons cinnamon
2 teaspoons vanilla
4 eggs (or egg substitute)
1/2 cup (cold pressed) flax or almond oil
1 teaspoon baking soda
2 teaspoons, baking powder
2 cups fresh or 1 can (large) organic crushed pineapple
1 cup of nuts (optional) pecans or almonds
Directions:
In a large bowl sift together dry ingredients.
Add oil.
Add egg mixture and vanilla
Then slowly add remaining ingredients.
Pour into a 13x9x2 inch pan - greased and floured.
Bake at 350 for 35 to 45 minutes - check with fork....should come out clean
This cake can be eaten for breakfast, lunch, dinner or snack time. It is loaded with nutrients and bowel movers. Great treat for children!! 100% wholesome.....What else can we ask for - eat cake and enhance out health too!!!
Enjoy!
Frosting:
2 containers of softened (8 oz.) soy imitation cream cheese plain (Tofutti fat free brand)
Sweeten to taste with Raw Agave sweetener (approx. 1/4 cup) or Stevia (liquid extract herbal sweetener) approx. 8 drops
1 teaspoon Vanilla
Beat until smooth - top cake with icing
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