Healthy Food Recipes

The way this dish is served, flipped over onto a serving platter, gives it its name—maqluba means “upside-down” in Arabic—the main language of the Middle East. Although most versions of the recipe call for the eggplant to be fried, broiling it reduces the fat, and it still tastes great.

Ingredients :

·         2 large eggplants

·         salt for sprinkling, plus 1/2 tsp.

·         1 c. rice

·         3 c. water

·         3 to 4 tbsp. olive oil for brushing

·         2 tbsp. olive oil

·         1/4 c. pine nuts

·         1/4 c. slivered or halved almonds (optional)

·         1 lb. lean lamb, cut into bite-sized cubes

·         1 large onion, chopped (optional)

·         1/2 tsp. cinnamon

·         1/2 tsp. allspice

·         1/4 tsp. coriander

·         1/4 tsp. cumin

       ·     1/4 tsp. black pepper

How To Make :

·         Slice eggplants the long way into 1/2-inch-thick oblongs. Remove skin, sprinkle eggplant with salt, and place in a colander. Let sit 30 minutes.

·         Boil the water. Place rice in a medium mixing bowl. Pour half of boiling water over rice and let sit.

·         Turn broiler on to medium heat. Rinse eggplant well and pat dry. Brush olive oil lightly on both sides of each slice and place in a single layer on a baking sheet. Place in broiler and cook 2 to 4 minutes on each side. Remove from broiler.

·         Heat 2 tbsp. olive oil in a deep skillet over medium heat. Add pine nuts and almonds (if using). Cook, stirring often, 3 to 5 minutes. Add lamb and sauté 5 to 6 minutes, or until browned on all sides. Add onions (if using), and all spices. Mix thoroughly and sauté 5 to 6 minutes.

·         Lightly oil a stockpot, preferably one with two handles. Place half of the lamb mixture in a layer on the bottom of the pot. Cover lamb with half the eggplant slices. Drain rice and spoon it evenly over eggplant. Add remaining meat and top with remaining eggplant.

·         Pour remaining 11/2 cups hot water into stockpot. Place over medium low heat and bring to a simmer. Cover and cook 30 minutes, or until liquid has been absorbed and rice is tender. Remove from heat and let sit 5 minutes.

·         To serve, place a large platter over the opening of the pot. Have an adult help you lift the pot and turn it upside-down on top of the platter. Let sit 5 minutes before carefully removing the pot to reveal the maqluba, which will be molded in a cake form. Serve immediately.

     Preparation time: 30 to 45 minutes (plus 40 minutes sitting time) Cooking time: 1 hour Serves 4 to 6

This filling, spicy dish is an Egyptian classic.

Ingredients :

·         1.5 c. dry brown lentils

·         4 tbsp. olive oil

·         2 onions, chopped

·         5 c. water

·         1.5 c. uncooked basmati or other

·         long-grain rice

·         1.5 c. uncooked elbow macaroni or

·         other small pasta

·         4 cloves garlic, minced

·         1 14-oz. can diced or crushed

·         tomatoes

·         1 tsp. ground coriander

·         2 tsp. ground cumin

·         1/8 tsp. cayenne pepper (or to taste)

·         1/2 tsp. salt

·         1/4 tsp. black pepper

How To Make :

·         Place lentils in a deep dish with enough water to cover by at least 2 inches. Soak overnight. Drain in a colander and rinse well.

·         Place half of the oil in a stockpot over medium heat. Add half of the onions, and sauté 3 to 5 minutes.

·         Add lentils and water to pot. Bring to a boil. Reduce heat, cover, and simmer 30 minutes.

·         Add rice and simmer 20 minutes. Add macaroni and simmer 10 minutes. Add ّ-cup more water at a time if water is absorbed before ingredients are tender.

·         While macaroni is cooking, place remaining oil in a deep skillet. Heat over medium heat. Add garlic and the remaining onions. Sauté 3 to 5 minutes. Add tomatoes, coriander, cumin, cayenne, salt, and pepper. Stir well and simmer 15 minutes.

·         To serve, place the lentil mixture in a large serving dish. Top with tomato sauce and serve.

This simple but flavorful stew is common in the Middle Eastern nations that border the Mediterranean Sea. Any firm white fish, such as cod, haddock, or halibut, will work for this dish.

Ingredients :

·         4 tbsp. olive oil

·         1 to 1.5 lb. skinned fish fillets (fresh or frozen and thawed)

·         1 large onion, chopped

·         6 cloves garlic, minced

·         10 c. water or fish stock made from

·         bouillon cubes

·         ¼ tsp. cayenne pepper

·         1/4 tsp. cumin

·         1/4 c. cilantro, chopped

·         1/2 tsp. salt

·         1/4 tsp. black pepper

       ·     juice of 1 large lemon

How To Make :

·         Heat oil in a deep stockpot over medium heat. Add fish fillets and sauté 5 minutes, turning fish once or twice. Add onions and garlic and sauté 3 to 5 minutes more, or until onions are soft but not brown.

·         Reduce heat to low and allow to cool slightly. Carefully add water or fish stock to pot. Stir in cayenne, cumin, cilantro, salt, and black pepper. Return heat to medium and bring mixture to a simmer. Cover and cook 30 minutes or until fish is tender and flaky.

       ·    Add lemon juice and more salt and pepper if necessary. Remove pot from heat and allow to sit 20 minutes or until cool. Refrigerate another 40 minutes and serve cold.