Healthy Food Recipes

Ingredients :

·         1 small pumpkin or winter squash (about 3 c. chopped)

·         1 c. lentils, brown or split red

·         4 c. water

·         1 tsp. cayenne pepper

·         1/2 tsp. ground cumin

·         1/4 tsp. ground turmeric

·         1/2 tsp. salt

·         1/2 c. coconut milk*

·         1 tbsp. vegetable oil

·         1/4 tsp. ground fenugreek

·         1/4 tsp. black mustard seeds

·         1 large onion, thinly sliced

·         1 curry leaf (optional)

How To Make : 

·         For pumpkin, cut into quarters, scrape out seeds, cut off peel, and chop into 1-inch squares. For squash, first bake whole for 20 minutes on the middle rack of a 400°F oven. Cool, then quarter, scrape out seeds, cut off peel, and chop.

·         Place lentils in a colander and rinse thoroughly with cold water. Remove any inedible objects from lentils while washing.**

·         Put 4 cups of water in a large kettle. Add cayenne pepper, cumin, turmeric, and salt and bring to a boil. Add lentils, cover, and lower heat. Simmer for about 30 minutes, or until lentils are tender. (If you are using split red lentils, they will cook in about 15 to 20 minutes.)

·         Add pumpkin squares to lentils. Cover and simmer 15 to 20 minutes, or until pumpkin is tender.

·         For pumpkin, cut into quarters, scrape out seeds, cut off peel, and chop into 1-inch squares. For squash, first bake whole for 20 minutes on the middle rack of a 400°F oven. Cool, then quarter, scrape out seeds, cut off peel, and chop.

·         Place lentils in a colander and rinse thoroughly with cold water. Remove any inedible objects from lentils while washing.**

·         Put 4 cups of water in a large kettle. Add cayenne pepper, cumin, turmeric, and salt and bring to a boil. Add lentils, cover, and lower heat. Simmer for about 30 minutes, or until lentils are tender. (If you are using split red lentils, they will cook in about 15 to 20 minutes.)

·         Add pumpkin squares to lentils. Cover and simmer 15 to 20 minutes, or until pumpkin is tender.

        Preparation time: 25 to 30 minutes Cooking time: 60 minutes Serves 6 to 8

Ingredients:

·         2 lbs. white-fish fillets, fresh or frozen

·         2 cloves garlic, chopped

·         1 tsp. salt

·         1 tsp. grated fresh ginger

·         1/2 tsp. ground turmeric

·         1/2 tsp. black pepper

·         1/4 tsp. cayenne pepper

·         2 tsp. lemon juice

·         1/4 c. vegetable oil (for frying) fresh coriander or parsley, for garnish

·         Lemon wedges, for garnish

How To Make : 

·         Rinse fish under cool running water and pat dry with paper towels.

·         In a small bowl, combine garlic, salt, ginger, turmeric, and black and cayenne peppers with lemon juice. Stir to form a paste.

·         Rub paste on both sides of fish fillets and let stand uncovered at room temperature for 20 minutes.

·         In a heavy skillet, heat oil over medium-high heat. Carefully add fish to skillet. Fry fish about 5 minutes, or until bottom side is golden brown. With a spatula, turn fish and fry other side about 5 minutes, or until golden brown.

·         Place fish on a platter and garnish with fresh coriander or parsley and lemon wedges. 

·         Rinse fish under cool running water and pat dry with paper towels.

·         In a small bowl, combine garlic, salt, ginger, turmeric, and black and cayenne peppers with lemon juice. Stir to form a paste.

·         Rub paste on both sides of fish fillets and let stand uncovered at room temperature for 20 minutes.

·         In a heavy skillet, heat oil over medium-high heat. Carefully add fish to skillet. Fry fish about 5 minutes, or until bottom side is golden brown. With a spatula, turn fish and fry other side about 5 minutes, or until golden brown.

·         Place fish on a platter and garnish with fresh coriander or parsley and lemon wedges.  

        Preparation time: 25 minutes Cooking time: 10 minutes Serves 4

Ingredients:

·         1.5 lb. ground lamb or beef

·         3 cloves garlic, chopped

·         1 tsp. fresh ginger, grated

·         1 green chili, finely chopped

·         1 medium onion, finely chopped

·         3 tbsp. chopped fresh coriander leaves

·         1 tbsp. plain yogurt (optional)

·         1/2 tsp. ground turmeric

·         1 tbsp. lemon juice

·         1 tsp. salt 

·    1 tbsp. butter or margarine, melted

How To Make :

·         In a large bowl, combine all ingredients except melted butter. Use your hands to mix ingredients well until mixture is fairly stiff. Cover bowl and let stand at room temperature for 30 minutes.

·         Preheat broiler. Lightly grease 12 skewers with the melted butter. Wet hands slightly and shape small pieces of meat mixture into oblong shapes around skewers, about two on each skewer.

·         Line the bottom of a broiler pan with aluminum foil. Place skewers across broiler pan.

·         Place broiler pan in oven about 6 inches from heat. Broil kebabs for about 5 minutes, or until well browned. Turn skewers and broil kebabs for an additional 4 minutes.

·         Place skewers on a platter and serve. 

Preparation time: 55 minutes Cooking time: 10 minutes Serves 4 to 6