Healthy Food Recipes

A favorite in Lebanon and throughout the Middle East, fattoush is quick, simple, and fresh. Although some recipes call for the pita bread to be fried, this version uses broiled pita instead or a lighter dish.

Ingredients :

Dressing:

·         1 clove garlic

·          ¼ tsp. salt

·         juice of 2 lemons (about 6 tbsp.)

·         1/3 c. olive oil

Salad:

·         2 pieces of stale pita bread

·         1 tbsp. water

·         1 cucumber, peeled and chopped

·         1 tomato, chopped

·         1 green pepper, seeded and

·         chopped

·         3 green onions, finely chopped

·          ¼ tsp. pepper

·         1/2 c. chopped fresh parsley

·         ¼ c. chopped fresh mint

·         1 c. finely chopped fresh spinach,

·         washed well under cold water

      ·    1/2 head Romaine lettuce, finely chopped

How To Make :

·         To make dressing, crush garlic clove with a garlic press or the back of a spoon. In a small bowl, combine garlic and salt and stir to form a paste. Add lemon juice and olive oil, mix well, and set aside.

·         Turn broiler on to medium heat. Place pitas on a cookie sheet and place under the broiler. Toast each side for 3 to 5 minutes, or until crisp and lightly browned. (If you don’t have a broiler, cut pitas in half and toast in a regular toaster.) Break pitas into bite-sized pieces and sprinkle with 1 tbsp. water.

·         In a large bowl, toss remaining ingredients with pita. Sprinkle with dressing, toss again, and serve immediately.

This simple, hearty side dish is common in Armenia, Turkey, and other nations in the northern part of the Middle East. Although this recipe is for the most basic pilaf, the dish can easily be dressed up with tomatoes, lentils, chickpeas, chunks of meat, or anything else that sounds good to you.

Ingredients :

·         3 tbsp. olive oil or butter

·         1 medium onion, chopped

·         1 c. cracked wheat

·         2 c. (16 oz.) canned chicken or beef broth

·         1/2 tsp. salt

·         ¼ tsp. black pepper to taste

How To Make :

·         Place olive oil or butter in a saucepan or deep skillet over medium heat. Add onions and Sauté 3 to 5 minutes, or until soft but not brown.

·         Add cracked wheat to pan and sauté 2 minutes, stirring frequently. Add broth, salt, and pepper. Raise heat to high and bring to a boil. Reduce heat to medium low and cover.

·         Simmer 15 to 20 minutes, or until all the broth has been absorbed and cracked wheat is tender.

·         Remove from heat and let stand, covered, 5 to 10 minutes longer. Serve hot.

This zesty salad has a fresh flavor and a satisfying crunch. The dressing is so delicious that many cooks provide diners with spoons as well as forks, so as not to waste any!

Ingredients :

Salad:

·         2 medium tomatoes, chopped

·         1 large cucumber, peeled, seeded, and chopped*

·         3 green onions, finely chopped

·         1/2 green bell pepper, seeded and chopped

·         1/2 red bell pepper, seeded and chopped

Dressing:

·         1 tsp. ground sumac

·         2 tsp. dried mint

·         1 tbsp. dried tarragon

·         1/8 tsp. cayenne pepper

·         2 cloves garlic, minced

·         1 tbsp. white vinegar

·         2 tbsp. lemon juice

·         1/2 c. olive oil

·         1/2 tsp. salt

·         ¼ tsp. black pepper

How To Make :

·         Combine tomatoes, cucumber, onions, and green and red bell peppers in a large bowl.

·         In a second bowl, combine all dressing ingredients and mix well with a fork or whisk.

·         Pour dressing over chopped vegetables. Use hands to mix well, and serve.