Teriyaki Turkey with Vegetables

• 1 red chili
• 1 garlic clove, peeled and crushed
• 1 inch piece ginger root, peeled and grated
• 3 tbsp dark soy sauce
• 1 tsp sunflower oil
• 350g skinless, boneless turkey breast
• 1 tbsp sesame oil
• 1 tbsp sesame seeds
• 2 carrots, peeled and cut into matchsticks
• 1 leek, trimmed and shredded
• 125g broccoli, cut into tiny florets
• 1 tsp corn flour
• 3 tbsp dry sherry
• 125g baby snow peas, cut into thin strips
• freshly cooked egg noodles
• sprinkling of sesame seeds

1. Halve, de-seed and thinly slice the chili. Put into a small bowl with the garlic, ginger, soy sauce and sunflower oil.
2. Cut the turkey into thin strips. Add to the mixture and stir until well coated. Cover with cling film and marinate in the refrigerator for at least 30 minutes.
3. Heat a wok or large frying pan. Add 2 teaspoons of the sesame oil. When hot, remove the turkey from the marinade. Stir-fry for 2-3 minutes until browned and cooked. Remove from the pan and reserve. Heat the remaining 1 teaspoon of oil in the wok. Add the sesame seeds and stir-fry for a few seconds until they start to change color.
4. Add the carrots, leek and broccoli and stir-fry for 2-3 minutes.
5. Blend the corn flour with 1 tablespoon of cold water to make a paste. Stir in the sherry and marinade. Add the sauce and baby snow peas to the wok and cook for 1 minute, stirring, until thickened.
6. Return the turkey to the pan and continue cooking for 1-2 minutes or until the turkey is hot, the vegetables are tender and the sauce is bubbling. Serve immediately with the egg noodles. Sprinkle with the sesame seeds.




Chinese Beef with Broccoli

1 pound flank or sirloin, sliced thinly across the grain
1 pound broccoli florets
2 tablespoons sesame cooking oil
2 medium sized onions, sliced
2 cloves garlic, very finely minced or smashed through garlic crusher
1 1/2 teaspoons cornstarch, dissolved in 1 tablespoon water
1 tablespoon soy sauce
1 tablespoon Chinese rice wine
1 teaspoon cornstarch
1/2 teaspoon freshly ground black pepper
2 1/2 tablespoons oyster sauce
1 tablespoon Chinese rice wine
1 1/2 tablespoons soy sauce
1/2 cup chicken broth

Stir together the beef marinade ingredients in a medium bowl. Add the beef slices and stir until coated. Let stand for 10 minutes. Stir together the sauce ingredients in a small bowl. Cook the broccoli in a small pot of boiling, salted water until tender-crisp, about 2 minutes. Drain thoroughly. Heat a large frying pan or wok over high heat until a bead of water sizzles and instantly evaporates upon contact. Add the cooking oil and swirl to coat. Add the beef and immediately spread the beef all over the surface of the wok or pan in a single layer (with pieces preferably not touching one another). Let the beef fry undisturbed for 1 minute. Flip the beef slices over; add the garlic to the pan and fry for an additional 30 seconds to 1 minute until no longer pink. Pour in the sauce, add the blanched broccoli, and bring to a boil. Pour in the dissolved cornstarch and cook, stirring until the sauce boils and thickens, 30 seconds. Serves 2.


Black Fungi Salad

3 fresh medium size black fungi
2 red chilies, finely cut
3 scallions, finely cut
4 tablespoon vinegar
1 tablespoon lemon juice
1 teaspoon fish gravy
1 tablespoon sesame oil
1 pinch salt
1 pinch sugar

Blanch the black fungi: Put them into boiling water for 1 minute, remove and put into iced water. Rinse and set aside. Finely cut the back fungi, and then mix with scallion and chilies in a salad bowl. Add seasoning. Toss to mix and ready to serve.


Asian Gingered Almonds

2 teaspoons butter
1 tablespoon soy sauce
1 teaspoon ground ginger
1 cup slivered almonds (with skins for most nutritional value)

Preheat oven to 350°F.In microwave-safe bowl, mix butter, soy sauce, and ginger. Microwave on high 30 seconds, or until butter is melted; blend well.Spread almonds on baking sheet treated with nonstick spray. Bake for 12-15 minutes, stirring occasionally.Pour seasoned butter over almonds; stir to mix. Bake for an additional 5 minutes. Store in airtight containers in cool place.Makes 1 cup or 16 tablespoons .¼ cup of almonds is a good serving.Serves 3-4 people.


Shredded Kelp Salad

300g kelp, washed and shredded into matchstick shape
8 cloves garlic, finely chopped
3 sprigs spring onion, finely cut
1 carrot, shred into matchstick shape
2 tablespoons black vinegar
1 tablespoon sesame oil
1 tablespoon sugar
2 tablespoons light soy sauce

Boil water in a saucepan, put in kelp and cook for 5 minutes or until cooked. Remove and drain and set aside. Mix together all ingredients, including the seasoning ingredients. Serve cold. Serves 4 people.


Cauliflower and Broccoli with Apple Mint and Cider Sauce

1 large onion, chopped
2 large carrots, chopped
1 large clove garlic
1 tablespoon dill seed
4 large sprigs mint
2 tablespoon olive oil
2 tablespoon all-purpose flour
1 1/4 cups cider
1 lb broccoli florets
1 lb cauliflower florets
2 tablespoon tamari
2 tablespoon mint jelly

Sauté the onions, carrots, garlic, dill seeds, and mint leaves in the olive oil until nearly cooked. Stir in the flour and cook for approximately half a minute. Pour in the cider and simmer until the sauce looks glossy. Boil the broccoli and cauliflower in separate pots until just tender. Pour the sauce into a food processor and add the tamari and the mint jelly. Blend until finely puréed. Pour over the broccoli and cauliflower. Serves 4 people.


Tomato Soup with Celery

2 tbsp olive oil
2 tbsp butter
3 cloves garlic, minced
2 tbsp fresh ginger, grated
3 large shallots, minced
3 celery stalks, finely diced
2 large carrots, finely diced
½ cup mirin (sweet asian wine)
2 tbsp tomato paste
2 14.5-oz. cans whole tomatoes, chopped, with juices
1 quart low-sodium vegetable broth
2 tbsp low-sodium soy sauce
2 tbsp rice vinegar
1 tbsp crushed red pepper flakes
1 tbsp black pepper

Place the olive oil and butter in a large soup pot and heat over medium-low heat.
Reduce heat to low and add the garlic, ginger, shallots, celery, and carrots. Cook for 30 minutes on low, stirring occasionally.
Add the mirin and deglaze the pan, stirring often. Once all browned bits are removed from pan, add the tomato paste and tomatoes. Continue to cook on low heat for an additional 15 minutes, stirring occasionally.
Add the vegetable broth, soy sauce, rice vinegar, red pepper and black pepper. Bring the soup to a simmer, and cook for about an hour, stirring occasionally.
Remove from heat and ladle into bowls. Serve immediately. Serves 2 people.

Seaweed with Fish Ball Soup

700ml of soup stock
10g Chinese dried seaweed, cut to smaller sizes
6 prawns (shrimps); shells, head and veins removed, tails trimmed
chopped spring onions (garnish)
250 g fish fillet
175 g cornstarch
25 g flour
1 egg white
1 1/2 teaspoon salt
100 cc water
1/2 tbsp light soy sauce
1/2 tbsp corn starch
1/2 tsp Chinese cooking wine
1 tsp sesame oil
dash of white pepper

Marinate the fish fillet with the ingredients in (A). Shape into individual fish balls (each about 1 tbsp size). Set aside.Bring stock to a boil, then add fish balls, one at a time, making sure they don’t stick to one another. Cook for about 3 minutes.After the fish balls are cooked, add prawns to the boiling stock until cooked.Place fish balls and prawns into individual serving bowls and add seaweed pieces on top. Pour hot soup over them.Stir the seaweed around and it should spread out nicely due to the hot broth. If you like the seaweed to be more evenly spread out in the soup, you can add the seaweed to the soup and boil it for a few seconds instead. Garnish with chopped spring onions. Serves 2 people.


Yam Rolls

400g wild yam, cut into slices
125g chopped carrots
100g corn
1 teaspoon chopped coriander leaves
10 slices white toast bread
1 teaspoon sugar
1 teaspoon salt
1 teaspoon sesame oil
1 pinch pepper

Steam the yams until soft, about 10 minutes; mash the yam in a bowl. Add remaining ingredients and all seasonings. Mix well. Roll each of the bread slices to make them very thin. Spread the thick yam paste over the bread and roll each slice into a stick shape. Bake in the oven for 2 minutes at 150°C. Ready to serve. Serves 4 people.


Black Moss with Fungi and Mushroom Soup

15g black moss, soak until soft, cut into bite-size pieces
3 fresh black fungi
15g dried black mushrooms
100g bamboo shoots, finely shred
100g carrots, remove skin and finely shred
625ml (2 ½ cups) of water
1 tablespoon light soy sauce
1 tablespoon black vinegar
Sesame oil
1 teaspoon corn flour
2 tablespoon water

Soak dried black mushrooms and black fungi until soft, then finely shred. Boil the water and put in remaining ingredients. Bring to a second boil then add black vinegar and liht soy sauce. Add in Thickening Sauce ingredients and stir for 1 minute. Remove from heat. Sprinkle some sesame oil on top. Ready to serve. Serves 2 people.




Baked Eggplants with Garlic

3 eggplants, wash, rinse and drain
5 clove garlic, finely chopped
1 medium red chili, finely chopped
1 tablespoon oil
1 teaspoon soy sauce
1/2 teaspoon sugar

Preheat oven to 150 °C, put eggplants into oven and bake for 10 minutes. Remove from oven and cut into bite-size. Put on serving plate. Heat up oil in a pan and sauté garlic and chili for 3 minutes or until fragrant. Add seasoning and continue to cook. Pour the mixture onto the eggplants. Ready to serve. Serves 4 people.

Braised Mushrooms in in Oyster Sauce

15 pcs dried black mushrooms (soak for 10 minutes to soften)
15 pcs button mushrooms
15 pcs straw mushrooms
15 slices carrots
200g asparagus
3 garlic cloves, finely chopped
3 slices of fresh ginger
½ teaspoon salt
½ teaspoon oil
1 tablespoon red wine (or Chinese rice wine)
1 teaspoon light soy sauce
1 tablespoon oyster sauce
½ teaspoon pepper
½ teaspoon sesame oil
½ cup chicken stock
2 tablespoons corn flour
125ml (1/2 cup) water

Bring a pot of water to boil, add salt and oil. Blanch carrots and asparagus for 3 minutes or until half cooked. Drain and set aside. Combine and mix well thickening glaze ingredients in a bowl. Set aside. Heat 1 tablespoon of oil in a frying pan, sauté garlic and ginger for 3 minutes or until fragrant. Add mushrooms and stir well. Pour in stock and bring to boil over medium heat. Add in asparagus, carrots and seasoning ingredients. Slowly stir in the thickening glaze and continue to cook for 1 minute. Remove to serving plate; ready to serve. Serves 4 people.

Stir Fried Vegetables with Chinese Yams and Chicken

90g red bell pepper (capsicum), cut to bite-size
120g onion, quarters
120g carrot, sliced to disc-shape
120g Chinese yam, cut to bite-size
120g chicken breast meat, sliced
1 tablespoon oil
1 pinch salt
1 pinch sugar
2 teaspoon tomato sauce (ketchup)

Heat oil in frying pan over medium heat. Put in chicken and stir fry for 1 minute. Add remaining vegetable ingredients. Stir fry for 5 minutes or until fully cooked. Put in seasoning ingredients and mix well. Ready to serve hot. Serves 2 people.



Sea Bass in Kiwi Fruit Sauce

3 Kiwi fruit, peel and mash
500g Sea Bass (boneless), cut into large pieces 6cm x 6cm
8 asparagus
2 tablespoons Chinese cooking wine (Shao Xing wine, could be replaced with white wine)
1 tablespoon lemon juice
250ml (1 cup) water

Mix kiwi with seasoning ingredients to make sauce, set aside. Blanch asparagus in boiling salty water, and then cut to 5cm length stick. Set aside. Rub fish with marinate ingredients. Marinate for 10 minutes. Put water into saucepan, bring to boil. Put in fish, wine and lemon juice, asparagus and salt. Cook over low heat for 5 minutes or until fish is cooked. Remove the fish to serving plate, pour the kiwi sauce on top. Ready to serve. Serve 4 people.


Red Wine Vinegar Pickled Tofu

230g (8 ounces) soft tofu, rinsed and well drained
1-2 garlic cloves, peeled and slightly smashed
4 tablespoon honey
12 tablespoon red wine vinegar

Cut the drained tofu into cubes to fit in a glass jar. Add the garlic. Mix the honey and vinegar well. Pour the mixture into the jar and set aside for 4 days to pickle at 25’C or room temperature. Serve 4 people.




Stir-fried Enokitake Mushroom with Scallops and Egg

150g Enokitake mushrooms, cut the roots off, rinse and drain
150g Mung bean sprout, rinse and drain
38g Yellow Chinese chive , rinse and drain
4 Egg white
2 Dried scallop
¼ teaspoon Salt
1 teaspoon Caltrop starch
4 tablespoons Chicken stock
1/8 teaspoon Salt
¼ teaspoon Sugar
1 teaspoon Caltrop starch
¼ cup Chicken stock
½ teaspoon Wine

Soak dried scallops in water until soft (the water must be enough to cover it). Steam for 10minutes. Tear into shreds. Heat oil in a wok.  Add Enokitake mushrooms, mung bean sprouts and yellow Chinese chives. Add braising ingredients and mix well. Drain and arrange on a plate. Add dried scallops to egg white and mix well. Heat 2 tablespoon oil in a wok. Pour into egg white mixture and stir fry. Drain off the oil. In a clean wok, bring seasoning to the boil. Put in egg white and stir well. Pour over Enokitake mushrooms and ready to serve. Serve 2 people.




Bamboo Fungus and Asparagus Soup

12 pieces asparagus, remove the head
6 pieces bamboo fungus, soak in water until soft
3 dried black mushrooms
1 medium carrot, sliced
2 cup chicken or fish stock (500ml)
1/2 teaspoon salt
1 teaspoon corn flour
2 tablespoon water mixture (mix well in a bowl)

Remove the outer membrane layer of bamboo fungus, rub with white vinegar and rinse with water, drain. Stuff 2 asparagus into every bamboo fungus, set aside. Put stock into a sauce pan; bring to boil over medium heat. Add mushrooms and carrot, continue to cook over low heat for 5 minutes or until fragrant. Put in stuffed asparagus-bamboo fungus, cook until asparagus turns to light green. Put in salt, followed by the thickening glaze. Stir for 30 seconds and then be ready to serve. Serve 3 people.

Steamed Egg Custard Shrimp with Green Tea

6 Shrimp, shell and devein shrimps (keep part the tail shell on). Rinse and wipe dry with cloth.
3 Eggs (whisked)
Green Tea Leaves
1 ½ cups Water
½ teaspoon Salt
1 teaspoon Chicken powder
1 teaspoon Egg white
1/8 teaspoon Salt
¼ teaspoon Caltrop starch

Marinate shrimps with marinade ingredient for 15 minutes. Jiggle in warm oil and drain with paper towel. Bring water to boil; put in Green Tea Leaves and leave them to infuse 10 minutes. Strain the tea and discard the leaves. Take 1 ¼ cups of tea and add seasoning to it. Pour the warm tea into whisked eggs and stir continuously until well mixed. Skim off the bubbles then transfer the egg mixture to a deep bowl. Steam under low heat for 10 minutes. Put shrimps on top, steam for 5 minutes more, and then be ready to serve. Serve 2 people.




Glazed Chicken and Grapes

2 large boneless, skinless chicken breast halves
1 tbsp margarine
½ cup seedless grapes
¼ cup apple or currant jelly
1 tbsp dry sherry or dry white wine
1 tsp lemon juice
1/8 tsp salt
1 tbsp snipped parsley

Rinse chicken and pat dry. In medium skillet cook chicken in hot margarine over medium heat 8-10 minutes or until tender and no pink remains, turning once. Transfer chicken to individual plate, reserve drippings in skillet. Cover chicken to keep warm. Cut grapes in half, set aside. For glaze, add apple or currant jelly, dry sherry or white wine, lemon juice, and salt to skillet with reserve drippings. Cook and stir until jelly is melted. Stir in grapes and parsley. Heat through. Spoon glaze over chicken. Makes 2 servings.

Heavenly Baked Red Pears

1 ¼ cups apricot nectar
1/3 cup snipped dried apricots
2 tbsp dried cranberries
4 medium firm red pears
2 tbsp sugar
¼ tsp ground nutmeg
1/8 tsp ground cardamom
½ tsp vanilla

Combine apricot nectar, apricots, and cranberries in small saucepan, bring to boiling. Remove from heat, let stand 5 minutes. Drain fruit, reserving liquid. Preheat oven to 350. Core whole pears almost through to bottom. Place pears in 2-quart square baking dish. Combine drained fruit mixture, sugar, and nutmeg. Spoon into center of each pear. Combine reserved liquid, cardamom, and vanilla and pour over and around pears. Bake, covered, in preheated oven for 20 minutes. Uncover and bake 20-25 minutes more or until pears are tender, basting occasionally. Serve warm & spoon liquid over pears.

Cream Of Carrot Soup

2 lbs peeled and chopped carrots
3 14-oz cans chicken broth
½ cup chopped fresh dill
1 tbsp sugar (optional)
½ tsp salt (optional)
¼ tsp freshly ground pepper
½ cup margarine, melted
1 medium onion, chopped
¼ cup all-purpose flour
1 cup half and half
1 cup milk

Bring carrots, chicken broth, dill, sugar, salt, and ground pepper to boil in large dutch oven. Reduce heat, simmer 20 minutes until carrots are tender. Melt margarine in large skillet over medium heat. Add onion and cook 4-5 minutes until softened and just beginning to brown. Add flour, stir 3 minutes. Stir into carrot mixture until combined. Puree carrot mixture in blender in batches; transfer each batch to large bowl, then return to dutch oven. Stir in heavy or whipping cream and milk. Cook over medium heat until heated through, about 5 minutes (do not boil). Makes 8 cups.

Lemon Artichokes

2 artichokes
2 qt. boiling water
Juice of 1 ½ lemons
½ c. plain low-fat yogurt
½ tsp. onion powder
½ tsp. dill weed

Note: See 3 below. May substitute 1 teaspoon mustard or ¼ teaspoon garlic powder in place of onion powder and dill weed.
Remove tough outer leaves from artichokes. Cut off stems. Wash well. Place artichokes in 2 quarts of boiling water. Add juice of 1 lemon (juice of ½ lemon reserved for item 2 below). Test readiness by pulling out leaf easily. Serves 2.

May serve with plain low-fat yogurt or with items 2 or 3.
In blender, mix ½ cup yogurt, juice of ½ lemon, ½ teaspoon onion powder, and ½ teaspoon dill weed.
Could also use yogurt combined with ½ teaspoon mustard or ¼ teaspoon garlic powder.

Braised Red Cabbage with Apples

1 tbsp sunflower oil
1 onion, chopped
1 lb. red cabbage, shredded
8 oz. Granny Smith apples, peeled, cored and diced
1” piece of fresh ginger root, peeled and grated
Pinch of ground cinnamon
¼ pint vegetable stock
Salt and freshly ground black pepper

Heat oil in large saucepan. Add onion, red cabbage and apple. Cook on medium for 5 minutes.
Add ginger, cinnamon and vegetable stock. Bring to a boil, then reduce heat and simmer gently for 15-20 minutes until most of the liquid has evaporated and the vegetables are tender. Season to taste and serve. Makes 4 servings.

Chicken & Vegetable Bean Soup

1 cup dry great northern beans
6 cups water1 cup chopped onion
1 medium fennel bulb, trimmed & cut into ½” pieces
2 medium carrots, chopped
2 cloves garlic, minced
2 tbsp snipped fresh parsley
1 tsp dried rosemary, crushed
¼ tsp pepper
4 ½ cups chicken broth
2 ½ cups shredded cooked chicken
1 14 ½ oz can diced tomatoes, undrained
Rinse beans, drain. Combine beans and water in large saucepan, bring to boiling, reduce heat. Simmer, uncovered, for 10 minutes. Remove from heat, cover, let stand for 1 hour. Drain & rinse beans.

In crock pot combine onion, fennel, carrots, garlic, parsley, rosemary, and pepper. Place beans atop vegetables. Pour chicken broth over all. Cover, cook on low-setting for 8-10 hours or on high-setting for 4-5 hours.

If using low-setting, turn to high-setting and stir in chicken and tomatoes. Cover and cook 30 mins. longer or until heated through. Makes 4 to 6 servings.

Grilled Eggplant and Sweet Pepper Sandwiches

2 medium green, red, and/or yellow sweet peppers
1 medium eggplant (about 12 ounces), cut into 12 slices
1 tbsp olive oil
8 1/2-inch-thick slices French bread
4 ounces soft goat cheese
1/4 cup Dijon-style mustard
Quarter sweet peppers lengthwise; remove and discard the stems, seeds, and membranes. Brush eggplant slices with oil. Grill eggplant slices and sweet pepper quarters on the rack of an uncovered grill directly over medium-hot coals for 4 minutes. Turn and grill 3-5 minutes more or until eggplant is tender and sweet peppers are slightly charred. Remove vegetables from grill; set aside.Spread 1 side of each French bread slice with goat cheese and mustard. Layer 3 eggplant slices and 2 sweet pepper quarters on 4 of the bread slices.
Top with remaining bread slices. Serve warm.
Makes 4 servings.

Berry Parfait

Serves 4 people

1 cup sliced, fresh strawberries
2 cups (1 pint) fresh blueberries
2-4 teaspoons sugar
2 cups low fat vanilla
frozen yogurt

Sprinkle 1-2 teaspoons sugar, as desired, over sliced strawberries in a bowl. Let sit at room temperature until the sugar dissolves (about 1 hour). In a saucepan, mash blueberries lightly with a fork. Mix in 1-2 teaspoons sugar, as desired. Let sit 5 minutes, then bring the mixture to a boil over medium heat. Simmer for 3 minutes. Transfer blueberry sauce to a bowl, and let cool completely. To create the parfaits, use narrow, fluted glasses. In each, fire place 1 tablespoon blueberry sauce, then ½ cup frozen yogurt. Top with 1 tablespoon sweetened strawberries.

Berries are more than just tasty, low-calorie treats; they pack a powerful nutritional punch. Strawberries, for example, are rich in vitamin C and folic acid. They are high in fibre and potassium, which is important for proper cell functioning, and they contain many cancer-fighting phytochemicals. Phytochemicals are strong antioxidants and appear to function as tumor suppressors and anti-inflammatory agents.

Recently, scientists developed a method for measuring just how much antioxidant activity phytochemicals provide after different foods have been consumed. Blueberries, strawberries, and raspberries rank in the top five, trailing only behind prunes and raisins. Eat up for a healthier, longer life!

Watermelon-Pineapple Slush

1 6-ounce can frozen pineapple juice concentrate, thawed
4 cups cubed, seeded watermelon
1 12-ounce can flavored sparkling water
Lime slices
Lime peel curls

In a blender container or food processor bowl, combine pineapple juice concentrate and watermelon. Cover and blend or process until smooth. Pour into four goblets. Divide the sparkling water among the four goblets and stir to combine. Garnish each glass with a line slice and a lime peel curl.

Makes 4 servings.

Corn and Red Potato Salad

Add a little variety to your summer picnic by trying Corn and Red Potato Salad, a cool and healthy side dish, sure to satisfy friends and family. Corn is a classic summertime vegetable and it’s packed with vitamins and nutrients including vitamin B1, B5 and C, folate and dietary fiber. Likewise, nutrition experts point out that red potatoes offer a healthy punch, since they are a low-calorie, high fiber vegetable containing phytonutrients that have antioxidant activity. Plus, red potatoes are a good source of vitamins B6 (pyridoxine), C, copper, potassium and managanese. By combining these two nutrient-rich vegetables into a cold salad, you can easily make a new picnic favorite!

2 lbs red-skinned potatoes (about 6)
2 ears fresh corn
½ cup salad dressing
1/3 cup dill pickle relish
¼ cup dairy sour cream (low-fat optional)
½ tsp finely shredded lemon peel
1 tbsp lemon juice
¼ tsp salt
1/8 tsp white pepper
½ cup sliced green onion
½ cup cherry tomatoes, quartered or halved
Fresh dill (optional)

Scrub potatoes and remove husks and silks from corn. Cook potatoes in boiling water for 15 minutes. Add corn, cook 10 minutes more or until potatoes are tender. Drain and cool. Slice potatoes, cut kernels from corn. For dressing, combine salad dressing, relish, sour cream, lemon peel, lemon juice, salt and pepper in large bowl. Add potatoes, corn and green onion to dressing, toss gently to coat. Cover and chill for 1 hour. Top with tomatoes prior to serving. Makes 10 – 12 side dish servings.

Baked Stuffed Tomatoes

4 medium tomatoes
2 cloves garlic, minced
1 tbsp margarine
½ cup chopped green sweet pepper
1 tsp dried basil, crushed
¾ cup croutons
2 tbsp snipped fresh parsley

Cut a ½ inch slice from top of each tomato, discard tops, scoop out pulp, discard seeds. Coarsely chop pulp (yield approx. 1 cup). Set aside.

Cook garlic in margarine in medium skillet for 30 seconds. Stir in tomato pulp, green pepper, and basil. Cook for 2 minutes or until green pepper is crisp-tender. Stir in croutons and parsley. Spoon crouton mixture into tomatoes, arrange stuffed tomatoes in a 9” pie plate.

Bake, uncovered, in 350 degree oven for 10-15 minutes or until heated through. Makes 4 servings.

Asparagus Pesto & Pasta

1 pound fresh asparagus
3 fresh basil leaves (or dash of dry)
¼ cup grated parmesan cheese
¼ cup chopped pecans or walnuts
1 small clove raw garlic
¼ teaspoon salt
3 tablespoons olive oil
8 ounces very fine textured spaghetti or egg noodles

Cook spaghetti al dente and drain. Add one tablespoon olive oil to hot drained spaghetti. Place remaining oil and asparagus and all other ingredients in blender. Blend smooth and serve over spaghetti.

Asparagus is most nutritious when it is fresh. If left unrefrigerated for more than two days, it can lose half of its vitamin C and a lot of its flavor. To preserve as many nutrients as possible, store asparagus in the refrigerator, wrapped in a damp cloth or waxed paper.

Glazed Chicken And Grapes

2 large boneless, skinless chicken breast halves
1 tbsp margarine
½ cup seedless grapes
¼ cup apple
1 tbsp dry sherry or dry white wine
1 tsp lemon juice
1/8 tsp salt
1 tbsp snipped parsley

Rinse chicken and pat dry. In medium skillet cook chicken in hot margarine over medium heat 8-10 minutes or until tender and no pink remains, turning once. Transfer chicken to individual plates, reserving drippings in skillet. Cover chicken to keep warm.

Cut the grapes in half and set aside.

For glaze, add apple, dry sherry/wine, lemon juice, and salt to the skillet, mix well. Stir in grapes and parsley. Heat through. Spoon glaze over chicken. Makes 2 servings.

Savory Bean Spinach Soup

3 14-ounce cans vegetable broth
1 15-ounce can tomato puree
1 15-ounce can white or Great Northern beans, rinsed and drained
1/2 cup converted rice
1/2 cup finely chopped onion
2 cloves garlic, minced
1 tsp dried basil, crushed
1/4 tsp salt
1/4 tsp ground black pepper
8 cups coarsely chopped fresh spinach or kale leaves
Finely shredded Parmesan cheese

In a 3-1/2 or 4-quart slow cooker combine broth, tomato puree, beans, rice, onion, garlic, basil, salt, and pepper. Cover; cook on low-heat setting for 5 to 7 hours or on high-heat setting for 2-1/2 to 3-1/2 hours. Stir spinach into soup. Serve with Parmesan cheese. Makes 6 servings.

Wild Salmon with Fresh Orange Salsa

In the mood to try a new spin on your old salmon recipe?
Try Wild Salmon with Fresh Orange Salsa and revitalize your taste buds. Wild salmon is a lean protein seafood choice with exceptional nutritional elements such as omega-3 fatty acids, which benefit the heart and cardiovascular health. Additionally, seafood consumption has net health benefits in neurological, immune, behavioral and mental health outcomes. Pair this fresh fish with a zesty orange inspired salsa and you’ve got yourself a tantalizing meal. The oranges in the salsa add sweet favor and boost the health benefits. Oranges are renowned for their high concentration of vitamin C, plus they are a good source of dietary fiber, folate, potassium and calcium. This citrus twist on a tomato-based classic is sure to please palettes.

6 oz. fresh wild salmon filet with skin
1 tbsp sea salt
2 medium oranges, peeled and cut into small bite-size pieces
½ cup finely chopped red onion
2 tbsp chopped cilantro or parsley
2 tbsp fresh squeezed lemon juice
1-2 small jalapeno chilies, seeded and minced
1 medium clove garlic, minced

In a medium bowl, combine all ingredients (except sea salt); cover and chill for 30 minutes or longer to blend flavors.

Makes about 2 ½ cups.

Grill wild salmon filet on charcoal grill. Rub sea salt on both sides of fish. Grill skin side down for 8 – 10 minutes, without turning. Fish will be light pink all the way through when done.

Spoon 2 -3 helpings of salsa on top of fish, hot of the grill.

Makes 1 serving.

Grilled Herbed Vegetables

For this dish you can really be your own chef as far as vegetable selection, but a simple combination could include eggplant, yellow squash, zucchini and bell peppers. This grouping pulls together flavor and packs a healthy punch. Eggplant and bell peppers contain rich levels of antioxidants and are good sources of dietary fiber and manganese. Likewise, yellow squash and zucchini add vitamins and minerals such as vitamins A, C and K, folate, potassium and they are low calorie, fat-free options. Seasoning these vegetables with herbs and spices will meld the favors together. It’s an easy and delicious choice that’s sure to top any grill master’s menu!


1 tbsp extra virgin olive oil
1 clove garlic, minced
2 tsp snipped fresh rosemary
4 cups mixed vegetables
Salt and pepper to taste

In a medium mixing bowl combine the extra virgin olive oil, garlic, rosemary and salt. Add vegetables to oil mixture, tossing to coat. Spoon vegetable mixture onto a 24” x 12” piece of heavy foil. Bring opposite edges of foil together; seal tightly with double fold. Fold in remaining ends to completely enclose vegetables, leaving a little space for steam to build. Grill the vegetable packet on a grill rack directly over medium-hot coals about 20 minutes or until vegetables are tender, turning packet over halfway through the cooking time. Season vegetables to taste with pepper. Makes 4 servings.

Roasted Asparagus Salad with Tangerine Dressing

Want to Change the pace of your kitchen? Try making a dish with an Eastern flare, Roasted Asparagus Salad with Tangerine Dressing. This Asian-inspired style salad is sure to please everyone’s palette. Asparagus is an excellent source of vitamins A, B (folate), C, and K. Plus, it is rich in dietary fiber and manganese. B tangerines and you will get a citrus punch whcih boosts the vitamin C benefits. So, invite some friends and family over and have a home-cooked cultural adventure.

• 1 lb asparagus, trimmed
• 1 tsp olive oil (preferably extra virgin)
• 2 large tangerines
• 1/3 cup fresh tangerine juice
• 2 tsp rice vinegar
• 1 ½ tsp oriental sesame oil
• 1 ½ tsp grated tangerine peel
• 1 garlic clove, pressed
• ¾ tsp minced peeled fresh ginger
• 2 tbsp finely chopped green onion tops
• 2 tbsp finely chopped dry-roasted peanuts

Preheat oven to 450ºF. Place asparagus in medium bowl. Pour enough cold water over asparagus to cover; let stand 15 minutes. Drain. Spread asparagus in 13 x 9 x 2” baking pan; drizzle with oil. Roast asparagus until crisp-tender, turning occasionally, about 10 minutes. Transfer asparagus to platter; cool.

Using sharp knife, cut peel and white pith from tangerines. Cut between membranes to release segments. Arrange tangerine segments atop asparagus. Whisk tangerine juice, vinegar, sesame oil, peel, garlic and ginger in small bowl to blend. Season dressing to taste with salt and pepper. Drizzle over asparagus. Sprinkle with green onions tops and peanuts and serve.

Makes 4 servings.

Nine micronutrients-folic acid, vitamin B12, vitamin B6, vitamin C, vitamin E, niacin, iron, zinc, ad selenium—have been shown to play an important role in cancer prevention. But as many as half of us aren’t getting enough of at least one these nutrients. And between 5 and 20% of the U.S. population is deficient in all of these nutrients.

Tomato and Basil Bruschetta

What could be more refreshing than serving friends and family Tomato and Basil Bruschetta on a warm summer day? Vine-ripened tomatoes are best this time of year. Tomatoes contain a powerful antioxidant, lycopene, which has been shown to help reduce your risk of cancer. Plus, they are a rich source of vitamins A, C and K, potassium, manganese and dietary fiber. Toss in some basil with fresh diced tomatoes to boost the nutritional level of this dish. This tangy herb possesses two main health-protective agents, flavonoids and volatile oils, which help shield against cell damaging effects. Plus, basil has anti-bacterial properties. Pair this mixture with toasted slices of fresh baguette and you’ve got an appetizer sure to satisfy.

1 cup chopped red tomatoes
½ cup chopped red sweet pepper
½ cup lightly packed sweet basil leaves, stacked, rolled and thinly sliced
1 clove garlic, minced
3 tbsp extra virgin olive oil
1/3 tsp sea salt or salt
½ tsp freshly ground black pepper
1 8-oz loaf baguette-style French bread, ends trimmed and sliced ½ inch thick

TOPPING: in medium bowl, combine tomatoes, red pepper, basil, garlic, 1 tbsp of olive oil and salt. Set aside.

In small bowl, combine remaining 2 tbsp olive oil and black pepper. Brush one side of 16 bread slices with olive oil mixture. Place brushed slices on an ungreased baking sheet, oiled side up. Broil 3 – 4 inches from heat for 2 – 3 minutes or until lightly browned. Top toasted bread slices with tomato mixture.

Makes 8 appetizer servings.

Watermelon Salad

Enjoying a ripe watermelon is a signature snack during summertime. If you’re looking for a thirst quenching, healthy snack to serve family and friends, try Watermelon Salad. Watermelons are a juicy and delicious fruit that are rich in the antioxidant, lycopene, which helps protect against cancer-causing agents and other diseases. The low-calorie fruit is a good source of vitamins A, B6 and C. Additionally, watermelons are an excellent choice during the summer heat as a tasty way to stay hydrated, since they are about 90 percent water. A summer picnic or a day at the beach isn’t complete without watermelons. So, on your next outing, bring a Watermelon Salad for everyone to enjoy.

1 5-lb watermelon
1 sweet onion
¼ cup red wine vinegar
Salt and pepper to taste
½ cup extra-virgin olive oil
2 tbsp chopped fresh mint
4 oz feta cheese, crumbled
6 whole mint sprigs

Cut the flesh from the watermelon into bite-size pieces, removing and discarding the seeds, and set aside. Peel and slice the onion into rings. In a small bowl, combine vinegar, salt, and pepper, and whisk until salt is dissolved. Slowly whisk in the olive oil, a few drops at a time. Add in the chopped mint, taste, and adjust seasonings. In a large bowl, combine the melon, onion and feta. Pour the dressing over the melon mixture and toss gently until everything is coated and evenly mixed. Garnish with mint sprigs. Divide salad among individual plates and garnish with mint leaves.

Makes 6 servings.

Red, White and Blue Parfaits

It is July and the summer is officially in full swing! It’s time to enjoy the warmth, the outdoors, and relax with friends and family. If you are taking advantage of the summer temperatures and planning on attending a picnic, why not bring Red, White and Blue Parfaits for dessert? By combining blueberries, strawberries and a low-fat yogurt, you’ve got a healthy treat that takes minutes to prepare. Blueberries and strawberries pack a powerful nutritional punch, as they both contain rich levels of antioxidant phytonutrients known as anthocyanidins, which protect against cell-damaging free radicals. Strawberries and blueberries are also good sources of vitamins C and B2, manganese, potassium, folate and dietary fiber. These delicious and nutritious parfaits will surely please picnic goers.

1 8oz carton vanilla low-fat yogurt
¼ tsp almond extract or ½ tsp vanilla
3 cups fresh strawberries, tops cut off
3 cups fresh blueberries

In a large bowl, stir together yogurt and almond extract (or vanilla). In six 12oz glasses or dessert dishes, alternate layers of the berries with layers of the yogurt mixture.

Makes 6 servings.

Fresh Peach Salsa
Put a fruity twist in your next homemade salsa batch with Fresh Peach Salsa. This tangy alterative to tomato-based salsa is packed with nutritional elements and it delivers a sweet, refreshing taste. Peaches are low in calories, fat-free and a good source of potassium and vitamin A. Cool off this fall and serve guests a healthy snack like Fresh Peach Salsa with whole-wheat pita chips. It’s sure to be a crowd pleaser.

2 cups chopped, peeled fresh peaches
¼ cup chopped sweet onion
3 tbsp lime juice
2 – 3 tbsp finely chopped sweet red pepper
1 clove garlic, minced
1 tbsp snipped fresh cilantro

In a medium mixing bowl stir together peaches, onion, lime juice, pepper, garlic, and cilantro. Cover and chill for 1 – 2 hours.

Makes 2 cups.

Molasses-Fig Baked Apples

As fall approaches, try enjoying the simple pleasure of a fresh apple for a light snack. Apples provide a multitude of health benefits, including potential decreased risk of cancer and heart disease. They are a good source of dietary fiber and vitamin C. Try a tasty and different recipe to enjoy apples this fall. It’s a warm and flavorful dish that will tantalize taste buds.

½ cup mild-flavored molasses
½ cup snipped dried figs
¼ cup packed brown sugar
¼ cup chopped walnuts
1 tbsp cooking apples, cored and cut into 8 wedges each

Preheat oven to 350º. In a large bowl, stir together molasses, figs, brown sugar, walnuts, and butter. Add apple wedges; toss to coat. Spoon mixture into 2-quart rectangular baking dish. Bake, uncovered, in preheated oven for 25-30 minutes until apples are tender, stirring once. Cool slightly before serving.

Makes 6-8 servings.

Dark Chocolate
This month, indulge yourself in some antioxidant-rich goodness with Espresso Crêpes with Ice Cream and Dark Chocolate Sauce. Get creative in the kitchen and try preparing this treat – it’s sure to bring out a smile.

1/3 cup half-and-half
2 tbsp honey
3 oz. semisweet chocolate, chopped
8 Espresso Crepes
2 cups low-fat coffee ice cream

Combine half-and-half and honey in a small saucepan over medium heat cook 3 minutes or until tiny bubbles form around the edge of pan, stirring frequently (do not boil). Remove from heat. Add chocolate; stir until smooth. Fold each crepe in half; fold in half again. Place 1 crepe on each on each of 8 plates. Top each serving with ¼ cup coffee ice cream; drizzle with 4 teaspoons sauce.

Makes 8 servings.

Avocado Bruschetta
Put a tangy twist on bruschetta by adding avocado. Avocados are a versatile fruit that are best eaten uncooked. They are a good source of magnesium, phosphorus, potassium, folate and vitamin A. Typically known as being high in calories and fat, avocados are actually a good substitute for fried foods or cream-based dips, as they contain healthier types of fat. Whether it’s halftime or a dinner party, Avocado Bruschetta is sure to get rave reviews from guests.

1 ripe avocado
½ cup oven roasted tomatoes
½ cup roasted red and yellow peppers
¼ cup pitted kalamata olives
¼ cup fresh chopped basil
Olive oil, salt and pepper (to taste)
1 baguette

Dice the avocado and gently mix first five ingredients. Add salt and pepper, and a drizzle of olive oil to mixture. Slice baguette, spoon mixture onto slices, and lightly toast slices under broiler. Serve warm.

Makes 4-6 servings.

Lemon Ginger Iced Green Tea
As spring comes into full bloom, brew up a fresh pitcher of Lemon Ginger Iced Green Tea. Green tea is packed with antioxidants and is low in caffeine. Plus, lemon and ginger add an extra boost of health benefits. Lemons contain phytonutrients that have antioxidant properties and are an excellent source of vitamin C. The dash of ginger delivers a hint of spice and is a good source of potassium, magnesium, copper and vitamin B6. Chill and serve this refreshing beverage over ice for a healthy and delicious thirst quencher.

2 cups water
1 cup Splenda low-calorie sweetener
1 teaspoon ground ginger
1 1/2 teaspoons grated lemon peel
6 green tea bags
4 teaspoons fresh lemon juice


Add water, Splenda, ground ginger, and lemon peel to medium saucepan and bring to boil over medium heat. Reduce heat to where it sustains a gentle boil and cook for about 7-8 minutes. Remove from heat and add the green tea bags. Steep this tea mixture for 10 minutes, stirring or dunking the bags often.

Remove tea bags and stir lemon juice into the tea liquid. Cover and refrigerate.

To make a cup of iced tea, pour 1/4 cup of the concentrated tea mixture into a tall glass and stir in 3/4 cup of sparkling or seltzer water or club soda. Add ice cubes and enjoy!


Tomato and Basil Bruschetta
As May brings in warmer weather and you begin to take social gatherings outside, try serving up a fresh and flavorful snack like Tomato and Basil Bruschetta. This easy-to-prepare snack is full of healthy benefits and lots of flavor. Tomatoes are best known for the antioxidant lycopene, which has been shown to have cancer-preventing properties. Additionally, this vegetable is an excellent source of vitamins C, A, K, potassium and dietary fiber. The basil enhances the texture and adds a healthy punch of iron and calcium. The garlic in the recipe adds to the flavor of the dish, plus garlic contains immune-boosting and anti-cancer properties. Also, don’t be shy about the olive oil drizzle, it’s not bad for you! Olive oil contains monounsaturated fats, which are actually good for you, in moderation. These fats help reduce bad cholesterol, and can lower the risk of heart disease and stroke. This appetizer is sure to be a party pleaser.


* 3 tbsp olive oil, divided
* 1 loaf (1 pound) Italian bread, cut into 1/2-inch slices
* 1-1/2 cups chopped seeded plum tomatoes
* 1 jar (4 ounces) diced pimientos, rinsed and drained
* 2 tbsp chopped fresh basil
* 1 tsp red wine vinegar
* 1 tsp minced fresh parsley
* 1 garlic clove, minced
* 1/4 tsp salt
* 1/4 tsp crushed red pepper flakes
* 1/8 tsp pepper
* 1 tbsp grated Romano cheese
* Fresh basil leaves


Using 2 tablespoons of oil, lightly brush one side of bread slices. Place bread oil side up on an ungreased baking sheet. Bake at 350° for 15 minutes or until lightly browned.

In a large bowl, combine the tomatoes, pimientos, chopped basil, vinegar, parsley, garlic, salt, pepper flakes and pepper; stir in Romano cheese. Place a whole basil leaf on each slice of toast bread. Top with tomato mixture. Drizzle with remaining olive oil. Serve immediately. Yield: 20 appetizers.

Spicy BBQ Chicken

• 4 breasts, boneless skinless chicken

• BBQ sauce


• 1/2 c. chili sauce
• 1 tbsp. spicy mustard
• 1 tbsp. honey

• 1 tbsp. Worcestershire sauce

• 2 cloves garlic, minced

Mix up BBQ sauce ingredients; set aside. Use a covered grill. Bring to medium high heat. Using aluminum foil, form a pan to fit your grill. Add 2 cups of water. Place cut-up chicken parts (skin removed) in water on aluminum formed pan. Close lid and cook approximately 20 minutes. Open lid and baste with BBQ sauce every 5-10 minutes, keeping lid closed until done. Total cooking time approximately 50 minutes.

In a large bowl, combine the tomatoes, pimientos, chopped basil, vinegar, parsley, garlic, salt, pepper flakes and pepper; stir in Romano cheese. Place a whole basil leaf on each slice of toast bread. Top with tomato mixture. Drizzle with remaining olive oil. Serve immediately. Yield: 20 appetizers.

Fire and Ice Salsa!

July is HOT! So, spice it up with a healthy, fruity salsa recipe that is guaranteed to be the main topic of any picnic! Watermelon contains a high concentration of Vitamin C which is known for having high anti-oxidant benefits to help ward off cancer.

• 3 Cups Chopped Watermelon
• ½ cup shopped green bell pepper
• 2 tbsp. lime juice
• 2 tbsp chopped fresh cilantro
• 1 tbsp chopped green onion
• 1 tbsp chopped jalapeno pepper
• ½ tbsp garlic salt

In a large bowl, combine the watermelon, green bell pepper, lime juice, cilantro, green onions, jalapeno pepper and garlic salt. Mix well, serve with tortilla chips or as a topping for grilled chicken or fish. Makes 4 cups (32 servings). Stand back and enjoy watching your salsa become the life of the party!

Corn and Red Potato Salad

  • 2 lbs red potatoes
  • 2 ears fresh corn
  • ½ cup mayonnaise
  • ¼ cup sour cream or plain yogurt
  • ½ tsp finely grated lemon peel
  • 1 tbsp lemon juice
  • ½ cup sliced green onions
  • Salt and pepper (to taste)
  • Dill (garnish)

Boil potatoes and corn cobs until cooked, then cool. Dice potatoes and remove kernels of corn from cob. In large bowl, mix mayonnaise, sour cream or yogurt, lemon peel, lemon juice, and green onion. Add salt and pepper to taste. Add potatoes and corn. Gently toss to coat. Garnish with dill.

Makes 8 serving


Looking for a powerful cancer-fighting medicine? Head to the produce aisle where you can take advantage of the broad range of natural substances that offer a wealth of anti-cancer properties.

September 2009 Recipe

Molasses-Fig Baked Apples

As fall approaches and cools off the hot days of summer, try enjoying the simple pleasures of a fresh apple for a light snack. Apples provide a multitude of health benefits, including a potential decreased risk of cancer and heart disease. Plus, apples are a good source of dietary fiber and vitamin C. The old saying, “an apple a day keeps the doctor away” isn’t too far from the truth, since a diet consisting of fresh vegetables and fruits, such as apples, is an important part of a healthy lifestyle. Try a tasty and different way to enjoy apples this fall like Molasses-Fig Baked Apples. It’s a warm and flavorful dish that’ll tantalize your taste buds.


  • 1/2 cup mild-flavored molasses
  • ½ cup snipped dried figs
  • ¼ cup packed brown sugar
  • ¼ cup chopped walnuts
  • 1 tbsp cooking apples, cored and cut into 8 wedges each

Preheat oven to 350º. In a large bowl stir together molasses, figs, brown sugar, walnuts, and butter. Add apple wedges; toss to coat. Spoon mixture into 2-quart rectangular baking dish. Bake, uncovered, in preheated oven for 25-20 minutes until apples are tender, stirring once. Cool slightly before serving.

Makes 6-8 servings.

October 2009 Recipe

Crispy Tofu and Vegetables

This light and refreshing dish is packed with health benefits! Green peas are a good source of vitamin K, vitamin B6, and folic acid, among others. The crispy outside of the tofu yields to a silken middle, adding a great textural element to this dish that includes pea pods, bell pepper strips, and green onions. Bell peppers contain a large amount of phytochemicals that have exceptional antioxidant activity, including chlorogenic acid, zeaxanthin, and coumeric acid. Red bell peppers also contain lycopene, which is a carotene that helps to protect against cancer and heart disease. 

1 12- to 16-ounce package light, reduced-fat, or regular extra-firm tub-style tofu (fresh bean curd), drained
3 tablespoons reduced-sodium teriyaki sauce or soy sauce
2 cups fresh snow pea pods (8 ounces)
1/4 cup yellow cornmeal
1/8 teaspoon ground red pepper
2 teaspoons toasted sesame oil
1 medium red sweet pepper, cut into thin strips
1 medium yellow sweet pepper, cut into thin strips
8 green onions, cut into 2-inch pieces
2 teaspoons cooking oil
1 tablespoon white or black sesame seed, toasted (optional)

1. Cut tofu crosswise into eight 1/2-inch-thick slices. Arrange slices in a single layer in a 2-quart rectangular baking dish. Pour 2 tablespoons of the teriyaki sauce over tofu; turn slices to coat. Let stand at room temperature for 15 minutes. 

2. Remove strings and tips from pea pods; cut in half. Set pea pods aside. In a shallow dish combine cornmeal and ground red pepper. Drain tofu, discarding marinade. Carefully dip tofu slices in cornmeal mixture; press gently to coat both sides. Set tofu slices aside.

3. Pour 1 teaspoon of the sesame oil into a large nonstick skillet. Preheat over medium-high heat. Stir-fry sweet pepper strips for 2 minutes. Add pea pods and green onions; stir-fry for 2 to 3 minutes more or until crisp-tender.

4. Remove skillet from heat; stir in the remaining 1 tablespoon teriyaki sauce. Transfer vegetable mixture to a serving platter; cover and keep warm. Wipe skillet clean.

5. In the same skillet heat the remaining 1 teaspoon sesame oil and the cooking oil over medium heat. Cook the coated tofu slices for 2-1/2 to 3 minutes on each side or until crisp and golden brown, using a spatula to turn carefully. Serve tofu slices over vegetable mixture. If desired, sprinkle with sesame seed.

Makes 4 servings.


November 2009 Recipe

Curried Pumpkin & Peanut Soup


  • 1 tablespoon oil
  • 1 large onion, chopped
  • 1 large Granny Smith or other tart apple, peeled and grated
  • 3 teaspoons curry powder (or more to taste)
  • 2 cups homemade or canned mashed pumpkin
  • 1/2 cup peanut butter
  • 1 teaspoon salt (or more to taste)
  • 1 teaspoon cayenne (or more to taste)
  • 1/4 cup coarsely chopped peanuts or cilantro for garnish


In a large pan, heat the oil. Add the onion, cover the pan, lower the heat, and let the onion gently cook for 3 minutes. Stir in the grated apple, cover the pan again, and cook for another 3 minutes. Stir in the curry powder, then the pumpkin. Thoroughly mix in the peanut butter. Add 2 cups water, the salt, and cayenne. Cover the pan and simmer for 15 minutes.

Purée the soup in a blender or processor. Return it to the pan and add another cup of water. Reheat the soup and taste. Add more salt and cayenne if you like, and more water if you want a thinner soup. Serve in bowls with a sprinkling of peanuts or cilantro to garnish.

Serves 5 – 6.


December 2009 Recipe

Green Tea Poached Pears


  • 4 cups water
  • 1 1/2 tablespoons green tea leaves, preferably sencha
  • 1 cup sugar
  • 1 tablespoon chopped crystallized ginger
  • 1/2 teaspoon almond extract
  • 4 firm, ripe Anjou or Bosc pears, peeled, halved and cored
  • 1 tablespoon sliced almonds, toasted



1. Bring water to a boil in a shallow pan or deep skillet. Stir in tea, turn off heat and let steep, covered, for 5 minutes. Pour through a cheesecloth-lined sieve to remove leaves; return tea to the pan.

2. Add sugar, ginger and almond extract and bring just to a boil. Add pears, cut-side up, and poach over low heat until quite tender when pierced with a wooden skewer. Transfer to a bowl and let the pears cool in the poaching liquid.

3. To toast the almonds: Heat a small dry skillet over medium-low heat. Add nuts and cook, stirring constantly, until the nuts are lightly browned and fragrant, about 2 minutes. Transfer to a small bowl to cool.

4. Serve at room temperature or chilled. Use a slotted spoon to place two pear halves in each dessert dish. Spoon 2 tablespoons of the poaching liquid over the pears. Garnish with toasted almonds.



January 2010 Recipe

Thai-Style Veggie Pizza

Indulge in this healthy, easy-to-make meal that tastes great and fills you up. Shiitake mushrooms have long been a symbol of longevity because of their health-promoting properties. Recent studies have traced shiitakes’ legendary benefits to an active compound called lentinan. Lentinan has been shown to boost the immune system and help fight certain cancers including gastric cancer. The carrots provide one of the highest amounts of beta-carotene of any food, as well as a good quantity of fiber, vitamin B1, vitamin B2, vitamin B6, vitamin C, vitamin K, biotin, potassium, and thiamine.


  • 1 8-inch Italian bread shell (such as Boboli brand)
  • Nonstick cooking spray
  • 1/2 cup sliced fresh shiitake mushrooms
  • 1/3 cup fresh pea pods, cut into thin strips
  • 2 tablespoons coarsely shredded carrot
  • 2 tablespoons sliced green onion
  • 2 to 3 tablespoons bottled peanut sauce
  • 1 tablespoon chopped peanuts
  • Fresh cilantro leaves


1. Preheat oven to 450 degrees F. Place bread shell on an ungreased baking sheet. Bake for 5 to 7 minutes or until lightly browned and crisp. Meanwhile, lightly coat an unheated medium nonstick skillet with nonstick cooking spray. Preheat skillet over medium heat. Add mushrooms, pea pods, and carrot; cook about 2 minutes or just until tender. Stir in green onion. Remove from heat.

2. Carefully spread hot bread shell with peanut sauce. Top with hot vegetable mixture; sprinkle with peanuts and cilantro leaves. Cut in half to serve.

Makes 2 servings.


February 2010 Recipe

Mushroom Chicken with Zucchini

10 oz. boneless and skinless chicken breast (cut into cubes)
8 oz. zucchini (cut into pieces)
4 oz. mushroom (cut into halves)
1 teaspoon corn starch (to marinate the chicken)
1 teaspoon Shaoxing wine
2 tablespoons oil
4 slices peeled ginger

1 tablespoon soy sauce
1 tablespoon oyster sauce
1 teaspoon sugar
3 dashes white pepper powder
1/8 teaspoon sesame oil
Salt to taste
2 tablespoons water plus 1 teaspoon corn starch (to thicken the sauce)

Marinate the chicken with wine and corn starch. Set aside for 15 minutes. Mix the sauce ingredients and set aside.
Heat up a wok and add oil. Add ginger and saute until aromatic. Add chicken into the wok and stir until the chicken is half-cooked. Add mushrooms and zucchini into the wok and continue to stir-fry. Add the sauce into the wok and do a few quick stirs until the sauce nicely coat the chicken, mushrooms, and zucchini. Cook for 1 minute or until the chicken is cooked. Dish out and serve immediately.

Salmon with Black Bean Sauce

Salmon is low in calories and saturated fat, yet high in protein. It is also a good source of essential omega-3 fatty acids, which cannot be made by the body, and must be obtained from foods like salmon. In addition to being an excellent source of omega-3, salmon is a good source of selenium, protein, niacin and vitamin B12, as well as phosphorus, magnesium and vitamin B6. The black beans in this delicious recipe are loaded with fiber and antioxidants.


  • 2 slices of Salmon, rubbed with a little salt
  • 1 tsp Sesame Oil
  • 3 Stalks Spring Onion
  • 1 tsp Minced Garlic
  • 1 Tbsp Light Soy Sauce
  • Dash of Pepper
  • 1 Tbsp Black Bean Paste

1. Chop the white bulb of the spring onions into small pieces. Cut the green stalks into 5 cm lengths.
2. Place the salmon pieces onto a heat-resistant serving dish.
3. Stir-fry the garlic and spring onion bulb in sesame oil.
4. Reduce the heat and add the black bean paste. Stir for 30 seconds then add the soy sauce and pepper.
5. Smear the mixture over the top surface of the salmon
6. Steam for 8 minutes until the salmon is virtually cooked through.
7. Sprinkle the spring onion stalks over the top of the salmon and steam for another minute or so until cooked.
8. Remove from heat and serve.