Healthy Food Recipes

Ingredients :

·         2 tbsp. margarine or butter

·         1.5 lb. halibut, haddock, or cod* salt and pepper

·         1 c. milk

Sauce ingredients:

·         2 tsp. cornstarch

·         2 tbsp. milk

·         2 tbsp. chopped fresh parsley

·         1 tsp. lemon juice          

How To Make :

·         Preheat the oven to 375°F.

·         Smear margarine or butter on the bottom and sides of a deep baking dish and lay fish in the bottom. Sprinkle with salt and pepper and pour milk over all.

·         Cover dish with foil and bake on the middle oven rack for 40 minutes. If you are not making the sauce, fish is now ready to serve.

·         When fish is cooked, remove the pan from the oven. With a spoon or baster, draw off all the liquid into a small saucepan. (Turn down the oven to 200°F and return fish to oven to keep warm.)

·         Bring liquid in the saucepan to a boil over moderate heat.

·         In a cup, mix cornstarch and milk together to make a smooth, thin paste. Gradually pour cornstarch paste into boiling liquid, stirring constantly to prevent lumps. Add parsley and lemon juice. Pour sauce over fish and serve immediately.

Ingredients :

Tofu layer:

·         2 tbsp. vegetable oil

·         1 large onion, chopped

·         1/4 tsp. thyme

·         1/2 tsp. ground coriander pinch of black pepper

·         1/2 c. walnuts, toasted and chopped

·         1 cake tofu, frozen, thawed, and shredded* juice of half a lemon (about 1 tbsp.)

·         1–2 tbsp. soy sauce

Mashed potato layer:

·         4 large potatoes, peeled and cubed

·         3 tbsp. margarine or butter

·         1/2 c. milk salt to taste

Mushroom gravy:

·         2 tbsp. vegetable oil

·         1/2 lb. mushrooms, sliced

·         3 tbsp. soy sauce pinch of pepper

·         1.5 c. hot potato water

·         2 tbsp. cornstarch dissolved in 1/2 c. water

How To Make :

·         Heat the oil in a medium-sized frying pan. Sauté the chopped onion in the oil with the thyme, coriander, and pepper until the onions are clear and soft, about 10 minutes. Stir in the chopped walnuts and shredded tofu. When heated through, stir in lemon juice and soy sauce. Remove from heat.

·         To make the layer of mashed potatoes, place the cubed potatoes in a saucepan and cover with lightly salted water. Bring to a boil, then simmer until potatoes are soft (about 8 minutes). Drain, saving the hot potato water to use in the mushroom gravy.

·         Place the potatoes in a large bowl and mash. Add the margerine or butter, milk, and salt. Stir

·         well.

·         For the gravy, heat the vegetable oil in a skillet. Stir in the mushrooms, soy sauce, and pepper. Sauté, stirring occasionally, until the mushrooms are tender. Add hot potato water and bring to a boil. Slowly stir in the cornstarch mixture and cook at a low boil, continuing to stir, until the gravy is clear and thick.

·         Preheat the oven to 400°F.

·         Oil a 9-inch-square casserole dish. Spread the tofu mixture across the bottom of the dish, followed by the mushroom gravy and the mashed potatoes. Dot the top with butter or margarine. Bake at 400°F for 15 to 20 minutes until the top becomes golden.

Preparation time: 50 minutes Baking time: 20 minutes Serves 4

Ingredients :

·         3 large potatoes, peeled and halved

·         2 tbsp. margarine or butter salt and pepper to taste

·         1/4 c. milk

·         1 tbsp. vegetable oil

·         1 large onion, chopped

·         1 lb. lean ground beef

·         1 large carrot, grated

·         1/2 tsp. thyme

·         1 tbsp. chopped fresh parsley

·         1/2 clove garlic, finely chopped, or pinch of garlic powder salt and pepper to taste

·         1 tbsp. soy sauce

How To Make :

·         Cook potatoes in 2 quarts boiling salted water until soft (about 15 to 20 minutes).

·         Drain off water and add margarine or butter, salt, and pepper. Mash potatoes, adding enough milk to make a smooth mixture. Set aside.

·         Heat oil in a large skillet and sauté onion until soft. Stir in ground beef and then add carrot, thyme, parsley, garlic, salt, and pepper. (Don’t use too much salt because soy sauce is salty.) Cook for another 5 minutes. Add soy sauce and stir well.

·         Preheat the oven to 375°F.

·         Spread meat mixture in a deep pie dish. Spread mashed potatoes evenly over meat mixture and swirl with a fork to create an attractive pattern.

·         Bake the pie on the middle rack of the oven for 30 minutes, or until top is lightly browned. Serve immediately.

Preparation time: 50 minutes Baking time: 30 minutes Serves 4