Quickest Recipes

Hemp Milk

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There are several reasons to make your own non-dairy milk.  Some people are concerned about the plastic liner in virtually all milk cartons (see 'Links & Resources' page and scroll to the bottom for more about plastic).   Some may want to save money, or to be sure they are getting a simple, good-tasting milk without extra ingrediets.  

Recipe by Sharon McRae (www.eatwell-staywell.com). 


INGREDIENTS: 

3 TBSP hemp seeds
4 cups water

DIRECTIONS: 

Blend

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Potato Wedges*

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Potato Wedges



Use either sweet potatoes or Russet white potatoes.

Cook whole by any method (microwaved, boiled, baked) until slightly soft (ideally about 80 – 90% done).

Allow to cool which makes them easier to cut without falling apart. 
Cut with a wet knife into wedges.    (The wet knive also makes them easier to cut without falling apart).

Place wedges on a plate where you will sprinkle seasonings on them (and keep the excess seasonings out of the baking pan).
Add seasonings while wedges are still wet, or sprinkle some water on the potatoes first, so the seasonings will stick.

(See Below for seasoning suggestions)

Place seasoned wedges, skin-side down, on a baking tray. 

You will need a small amount of oil on the tray to prevent sticking (*very* small amount with a non-stick baking tray).  Or you can use parchment paper in the baking tray, but don't let the edges of the paper get near the broiler or they may catch fire).

Broil until surface starts to get crispy.


White Potato Seasoning Ideas:

For the white potatoes:
(optional): Salt, especially seasoned salt.  This is optional and the original recipe does not call for salt.  However, most people seem to like some salt on their white potatoes (sweet potatoes don't seem to need any)   ...and...
paprika  (for flavor and especially color), or
garlic powder, or
old bay seasoning  (note: salt is the main ingredient)
chili powder, or
black pepper, or
combinations of the above

Sweet Potato Seasoning Ideas:
(Note: sweet potatoes don't require salt)
(optional):  sprinkle with orange juice and/or brandy 
curry powder,  or 
pumpkin pie spice  (cinnamon, cloves, nutmeg and ginger), or
cinnamon.

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Fruit Salad

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Ingredients:

Lemon, lime or citrus juice - a small amount. 

Any fresh fruits - apple, pears, melon, blueberries, mangos,  etc., etc. 

Dried fruit - raisins, dates, apricots if desired

Nuts if desired

First put some lemon, lime or citrus juice in the bowl.   Next, cut up fruits that might turn brown (apples, pears).  Stir them into the juice which prevents them from turning brown.  Then cut up and add any fruits you like.  

If you use nuts, add them only to the portion you'll serve, so they stay crunchy.  

An optional addition is a splash of rum or liquor.   (Not particularly healthy, but you don't need much). 

 

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Grilled Mango

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Cut the mango in two halves (cut so as to avoid the large central seed).   Cut deep criss-crosses on the flat surface of each half.   Grill cut-side down until brown.  Before serving, push on the skin to invert it so that the cubes stick-up.

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Corn and/or Bean Salad variations*

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Fiesta Corn Salad:

This is a hit at parties.  Once you've got the ingredients: just a few minutes!   Elegant and delicious!


INGREDIENTS:

One pound of frozen corn: steamed
3/4 - 1 can of black or kidney beans, rinsed
3/4 - 1 purple onion, sliced
Fresh lime juice, 4 TBSP or more (juice of 2 limes) 
1/2 of a bunch of cilantro, chopped
1/8th teaspoon of ground cayenne pepper  (optional)

DIRECTIONS:
Toss ingredients together:  serve cold      




OPTIONAL INGREDIENTS:  

(These are more trouble than their worth, unless you have time on your hands.  The beauty of this dish is simplicity).  

Hearts of palm, one 15 oz. can (shown in photo)
Cut up red bell pepper
Cut up avocado
1 teaspoon salt or to taste (optional; not needed)
1 garlic clove: minced


NOTES:  

  • You need firm beans with a nice color contrast.  Canned kidney beans work well and are always firm enough;  black beans are the other preferred bean choice (sometimes not as firm).  
  • It's OK to avoid measuring and just add the amount of ingredients that seems right. 

 

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White Bean & Mango Salad:

(Similar, but no corn in this one: only one yellow ingredient at a time!)

fiesta_bean_salad2_400.jpg

 

 

 

 

 

 

 

 

 

 

 

A can of cannellini or other white bean
1 - 2 mangoes, cut up

bunch of cilantro, cut up
purple onion, coarsely cut up
Juice of about 2 fresh limes

Note: This elegant salad, without the corn, is also a hit at get togethers.   You can just to add the quantities of ingredients that seem right, rather than measure.   The amount of lime juice is not critical, as long as it's a lot.

 

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Fajitas*

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"Quick, satisfying & works with almost whatever ingredients you have available.   We cook these in a panini-maker which has a top that holds the rolled-up tortillas together.   A similar grill would work. 

You can't go wrong - ALL INGREDIENTS ARE OPTIONAL except the tortilla.
Then use your imagination.  With salsa, beans, maybe cabbage etc. - you're good to go!

Spread onto a soft whole-wheat tortilla:
A shmear of canned fat-free refried beans (helps hold it together)
THEN ADD ANY COMBINATION OF YOUR CHOICE OF THE FOLLOWING:  
Some canned beans, rinsed & drained - such as pinto, black beans etc.
Raw chopped cabbage
Raw chopped onion
Fresh basil leaves  and/or fresh spinach leaves
Hot sauce
garlic powder or chopped garlic
Salsa
avocado pieces
ETC . . . .

Directions:   Fold up and grill.

An ingredient that we don't recommend is vegan cheese.  Though tasty, it's very high in fat and not conducive to good health or weight loss.  Especially if you're just starting out, vegan cheese makes this taste more like the traditional version you may be used to.  Vegan cheese is likely to be a little healthier than dairy cheese.  Most people will find this to be delicious without the fake cheese. 

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Easiest Way to Make Oatmeal for Breakfast, Lunch or Dinner*

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EASIEST WAY TO MAKE OATMEAL FOR BREAKFAST, LUNCH OR DINNER: 


NOTES:

  • This is another staple for me.  I routinely bring this for lunch because it’s so easy.  
  • The easiest way to cook oatmeal is in a 4-cup pyrex measuring cup.  You don’t need to measure anything, but that’s about the right size to avoid boil-overs.   This avoids the need to clean-up a pot.  (If you do use a pot, a non-stick pot is much easier to clean than a conventional one).
  • Adding salt is optional, you will probably learn to use little or no salt with time.  
  • You absolutely do not need sugar; fruit adds sweetness.  (If you think you need sugar, get over it and add more fruit).  I like blueberries, but most any fruit will do. Raisins are tasty in this (but dried fruit is high in calories). 
  • Oatmeal is completely healthy (UNLIKE dry cereal).  
  • A variation is steel-cut oats, or whole oat groats.  But the common rolled oats (i.e. Quaker oats), which are somewhat healthier because they're less processed, but take longer to cook.  I think they're all absolutely delicious.  Cooking time for these less-processed oats can be markedly reduced by soaking overnight in water or soy milk. 

 

INGREDIENTS:

Rolled Oats ("Quaker Oats")
Water
Fruit
(salt, if using)


INSTRUCTIONS: 

Bring about a cup of water to a boil (preferably in the 4-cup Pyrex measuring cup) in a microwave

Add the right amount of rolled oats.  There's no need to measure; you can tell.

Return to the microwave for 1 – 2 minutes on “low” (setting “4” out of 10).

Add fruit (and salt, if using).

Eating it from the Pyrex measuring cup makes for super-fast cleanup.  



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