Healthy Food Recipes

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

Ingredients :

Flavoring ingredients (choose one):

·         Lemon—6 drops lemon extract and grated peel of 1 lemon

·         Chocolate—3 tbsp. cocoa mixed with enough water or milk to make a stiff paste

·         Coffee—1 heaping tbsp. instant coffee mixed with 1 tbsp. boiling water

Cake ingredients:

·         2 eggs 1/2 c. (1 stick) margarine or butter 1/2 c. superfine sugar 1 c. plus 2 tbsp. all-purpose flour

·         sifted together with 2 tsp. baking powder  

Frosting ingredients:

·         1.5 c. powdered sugar 4 tbsp. (1/2 stick) margarine flavoring (choose one from list

·         below)

Flavoring ingredients for frosting (choose one):

·         Lemon—6 drops lemon extract mixed with a little lemon juice and grated peel of half a lemon

·         Chocolate—1.5 tbsp. cocoa sifted together with the powdered sugar and mixed with a little water

·         Coffee—1 tsp. instant coffee mixed with a little hot water

How To Make :

·         Mix flavoring of your choice in a cup and set aside.

·         In a medium bowl, beat eggs with an electric mixer until frothy. In a large bowl, beat margarine or butter and sugar until light and frothy.

·         Add a little egg to margarine/sugar mixture and beat well. Add a little of the flour and baking powder mixture and beat. Repeat alternate additions of egg and flour, beating constantly until all is well blended.

·         Preheat the oven to 375°F. Mean­while, add flavoring to batter and beat well. Grease and lightly flour the sides and bottom of two 7-inch cake pans about 1¥ inches deep.

·         Spoon equal amounts of cake mixture into each pan and spread evenly with a spatula. Make the center a little lower than the sides because the center always rises more.

·         Bake cakes in the middle to upper part of the oven for 20 minutes, or until their edges come away from the pans. Remove from the oven and allow to cool for 10 minutes in the pans. Then tip cakes onto wire racks to cool completely.

Frosting :

·         Beat sugar and margarine together with an electric mixer until completely smooth.

·         Mix flavoring of your choice and add sugar/margerine mixture. (For chocolate frosting, you will already have mixed the sugar into the flavoring. Now beat flavoring and margarine together.)

·         To assemble cake, place one cake bottom-side-up on a serving plate and spread the top with half the frosting.

·         Place other cake right-side-up on top and press gently. Then spread the top with remaining frosting.

Preparation time: cake—25 minutes,(plus 10 minutes to cool)

frosting—10 minutesBaking time: 20 minutesServes 10