Ingredients:

• 4 carrots, sliced
• 2 large stalks celery, sliced
• 2 cups sliced cabbage
• 4 garlic cloves, minced or 3/4 tsp crushed garlic
• 4 cups beef broth
• 4 cups vegetable broth
• 1 cup fresh or frozen green beans
• 2 tbsp tomato paste or 4 tbsp tomato puree
• 1 teaspoon dried basil
• 1/2 teaspoon dried oregano
• 1/2 tsp black pepper
• *1 teaspoon salt
• 1 cup diced zucchini

* Amount of salt depends on whether or not the broth is a low sodium variety.

Add broth to a medium sized saucepan and heat over a medium flame. Add tomato paste (or tomato sauce) and stir until dissolved. Next, add cabbage, carrots, celery and green beans. Stir in minced garlic (or crushed garlic) and then add seasonings – basil, oregano, salt and pepper.

Stir thoroughly and then bring to a boil. Reduce heat and simmer, covered, for about 15 minutes, stirring occasionally. Finally, add diced zucchini and cook for another 15 minutes or so until all the vegetables are cooked. Serve hot.

Ingredients: (enough for about 2 lbs of chicken or turkey meat):

• 28 oz can of diced tomatoes
• 6 oz can of tomato paste (or 1 1/2 cup tomato puree as an alternate)
• 1 cup fat free plain yogurt
• 1/2 cup chopped red onions
• 2 tbsp vegetable oil
• 2 tbsp fresh squeezed lemon juice (approx from one small lemon)
• 1 tbsp fresh ginger root, shredded and chopped
• 1 tbsp crushed garlic
• 2 tsp ground cumin
• 2 tsp coriander powder
• 2 tsp paprika
• 2 tsp salt (to taste)
• 1 tsp honey (to taste)
• 1/4 tsp cayenne pepper

Add the can of tomato paste into a small bowl then make a puree by adding a can of water from the tomato paste can. Then mix the crushed garlic and shredded ginger root into a paste. Add oil to a skillet and heat it up. Add the onions and cook for a few minutes, then add the can of diced tomatoes and the tomato paste puree.

Cook for a few minutes, and then add ground cumin and coriander powder. Add a little water if necessary. You want to cook it until it thickens, but you don’t want it thickening up too soon.

Cook for a few minutes, and then add paprika and cayenne pepper. Continue cooking until it looks like it will be done in a few minutes.

Stir it in really good, and then add the garlic and ginger paste. Keep stirring and continue to cook for a few more minutes. The whole point here is not to cook too much after adding the garlic and ginger. You don’t want to cook away the flavor. You just want to infuse the flavors.

Cook it down until it is getting thick, and then add the yogurt. Stir it in real good, but don’t cook it too long – just a minute or so.

Finally, turn off the flame, add the lemon juice, then salt and honey to taste. Just a little bit of honey to offset any sourness.

The cooking time is about 20 – 25 minutes total.

Place the cooked sauce into a bowl. Now it is ready to use to make chicken or turkey tikka masala.

Obtain skinless turkey breast or chicken breast. Cut the meat up into small pieces and add to a skillet. Sear the meat over a high flame for a few minutes, then turn the flame down and add the sauce. Simmer for 7 or 8 minutes. Don’t overcook the meat so it is tender and juicy. Serve hot.

Ingredients:

• 30 g dried wakame flakes (1.06 oz bag)
• 1 small cucumber
• 1/4 cup raw unfiltered apple cider vinegar with the “Mother”
• 3/4 tbsp raw honey
• 1/2 tsp salt

Empty one bag of dried wakame flakes to a medium bowl, then add water to almost cover them. Set aside while re-hydrating. Next, slice the cucumber into thin slices, then spread out over cutting board. Sprinkle salt over the cucumber slices and set aside for 20 minutes. In a small bowl, add apple cider vinegar and honey and stir to completely dissolve the honey. After the salted cucumbers have set for 20 minutes, squeeze out all the water then add them to the apple cider vinegar and honey. Mix well, and then add the mixed ingredients to the re-hydrated wakame flakes. Mix all the ingredients with a spoon and serve.

Ingredients:

• 1 – 1 1/2 lbs Wild Alaskan Salmon
• Paprika
• Garlic powder
• Lemon slice

Cut salmon into small slices and place in a shallow foil-lined pan. Cutting salmon into small slices will make slightly crispy edges and good texture. Sprinkle with parika and garlic powder. Broil on high for about 10 minutes. When salmon is cooked, remove from broiler and fold the foil over to enclose the cooked salmon and allow it to steam for about 5 minutes to make it tender and juicy. Cooking time will vary according to the thickness of the salmon. Garnish with lemon slice.

Ingredients:

• 4 Portobello mushrooms
• 1 lg onion
• 6 cloves garlic
• 1/3 cup white wine
• 1 tbsp olive oil
• Salt

Cut Portobello mushrooms into 1/2 inch to 3/4 inch cubes. Chop the onion. Chop garlic cloves and place in frying pan. Sauté over a medium heat until garlic begins to look toasty. Add olive oil and turn heat down. Continue to sauté until garlic is soft and light brown in color, then add chopped vegetables to the pan. Salt to taste, then add white wine. Vegetables will be done when soft and brown.

Alternately: Use juice from 1/2 lime plus about 1 tbsp of water in place of the white wine.

Instant Brown Rice Curry

• 1 cup cooked brown rice
• 1/4 tsp curry powder
• Dash salt

Add 1 cup cooked brown rice to bowl, then mix 1/4 tsp. curry powder and a dash of salt. Serve while hot.

Veggie Soup Ingredients:

• 1 lb carrots
• 1/2 lb celery
• 1 large onion
• 4 small (or 2 lg) vegetable bouillon cubes
• 10 cups water
• 1/4 tsp pepper
• *1 1/2 tsp salt (if using low sodium boillon)

Directions:

Add water to a 1 gallon pot and place on stove and turn up flame to get water boiling. In the meantime, chop the carrots, celery and onion. When the water starts to boil, add the bouillon cubes. For small, square bouillon cubes the directions usually state 1 cube per cup of water. Large bouillon cube directions usually state 1 cube per 2 cups water. Use 4 small or 2 large per 10 cups of water for this recipe. In this example I am using the large variety. We want a little less than half the concentration for this recipe because the vegetables supply a lot of the flavor.

Allow water to boil until bouillon is completely dissolved. Use a wooden spoon to help break up the bouillon cubes, if necessary. Then add chopped vegetables, salt and pepper.

*Note: Be careful not to use too much salt. The amount of salt depends on whether you are using low sodium or regular bouillon cubes. Regular bouillon cubes are very salty. Taste first before adding any salt. In this example, I am using low sodium bouillon cubes. Adding 1-1/2 tsp of salt in this case will make it slightly under-salted, but not too bland.

Bring the mixture back to a boil, then reduce flame, cover and simmer for about 1 hour and 20 minutes, stirring occasionally. Serve hot. Add cooked, diced chicken or turkey into the bowl to add protein and make more filling.

Ground Beef with Mushrooms and Onions

• 1 lb Ground beef
• 10 oz Sliced mushrooms
• 1 Medium onion
• Seasoning

Divide the ground beef into 4 parts and make 4 patties. Grill the patties until done. Chop the onion and add to a frying pan. Add the mushrooms to the pan and cook for about 10 minutes over a medium flame. Add seasoning while cooking. Top each patty with a portion of the cooked mushrooms and onions.

Seasoning Options (choose one from the following):

1. Salt, pepper, garlic powder (or granulated garlic) and oregano
2. Salt plus toasted onions (chopped/minced)
3. Salt, pepper and toasted sesame oil