Yum! Thank you Jen

WINTER SQUASH GRATIN Serves 6-8

I’ve been making this delicious recipe for over twenty years now. Although great anytime of the year, to me, it’s the perfect Autumn veggie dish. “Winter squash” is a variety of squash and really takes in many of the squash we see in our grocery stores every day including Butternut, Acorn, Hubbard, Delicata, Banana Squash, Kabocha, and Pie Pumpkin. I usually use Butternut or Acorn when I make it.

Ingredients:

• 4 garlic cloves, minced
• 4 TBS Smart Balance or other healthful butter substitute
• 1/2 Tsp. ground cumin
• 1/4 Tsp. ground cloves
• 1/2 Tsp. salt
• 1 (approx.) 3 1/2-pound winter squash, your choice
• 1/4 cup raw squash seeds reserved from your squash or dried pumpkin seeds
• paprika

Directions:

1. Preheat oven to 350-degrees
2. Coat a 2-quart baking or gratin dish with olive oil or olive oil spray.
3. in a small skillet, melt butter substitute and add the minced garlic. Sauté for 6-8 minutes, until softened but not browned. Stir in cumin, cloves and salt. Remove from heat and se aside in a warm place where mixture will remain liquid without cooking more.
4. Halve squash, remove seeds and pulp. Wash seeds, pat dry and reserve.
5. Turn halves over, cut-side down, and peel squash with a sharp paring knife. Cut crosswise into 1/4-inch slices.
6. Place half the slices in the prepared dish. Pour half the garlic butter over the top. Repeat with remaining squash and drizzle remaining garlic butter over all.
7. Cover the pan with foil and bake in 350-degree oven for 50-60 minutes, or until squash is just tender.
8. Sprinkle reserved squash seeds over the top and return to the oven and bake for 15-20 minutes longer, or until seeds are toasted.
9. dust lightly with paprika and serve hot.

BROCCOLI WITH ORANGES AND SWEET RED PEPPERS Serves 4

This low-fat combination is loaded with vitamins A and C . . . and tastes terrific!

Ingredients:

• 1 large orange
• 1/2 pound broccoli spears
• 1 large sweet red pepper, cut into thin strips
• 2 TBS water
• 1 Tsp. sesame oil

Directions:

1. Finely grate 1/4 teaspoon of the orange peel. And then, peel and section the orange over a 1-cup measure to catch any juice. Stir grated orange peel into juice. Set reserved orange sections and juice aside.
2. In a 1 1/2-quart microwave-safe casserole dish, combine broccoli, red pepper and water. Cover and cook ( I use a sheet of waxed paper for this) on high for 2 minutes, until broccoli is crisp tender, stirring once.
3. Drain off water. Set aside.
4. In a small microwave-safe measuring cup or bowl, mix together reserved juice mixture and sesame oil. Cook in microwave, uncovered, on high for 20-30 seconds, or until bubbling. Set aside.
5. Gently stir reserved orange sections into broccoli mixture. Cook, uncovered, on high for 30 seconds, or until heated through. Drizzle sauce over broccoli mixture and serve.

SPAGHETTI SQUASH PUTTANESCA Serves 2

*This is an easy, hearty, meatless main dish. Everything is baked on one rimmed baking sheet. I found this recipe on Epicurious.com

Ingredients:

• 1 1 1/2- 2 pound spaghetti squash
• Kosher salt and freshly ground black pepper
• Non-stick vegetable cooking spray
• 1 oil-packed anchovy fillet, drained and finely chopped (optional)
• 1 small garlic clove, minced
• 6 ounces cherry tomatoes (about 1 cup)
• 1/2 pint shiitake mushrooms, stemmed and quartered (about 3/4 cup)
• 1/8 cup pitted, oil-cured black olives, chopped
• 1/2 tablespoon drained capers
• 1/4 teaspoon crushed red pepper flakes
• 1 1/2 tablespoons olive oil, divided
• 1/8 cup pine nuts
• 1/8 cup coarsely chopped fresh basil, divided
• 1/8 cup coarsely chopped fresh parsley, divided
• 1/4 cup ricotta

Directions:

1. Position rack in the center of your oven and preheat to 375-degrees.Halve the squash lengthwise and scoop out seeds. Season inside of squash with salt and pepper. Coat baking sheet with cooking spray; lay halves cut side down on sheet and bake 30 minutes.
2. Meanwhile, combine anchovy (if using), garlic, tomatoes, mushrooms, olives, capers, red pepper flakes and 1 tablespoon of the olive oil in a medium bowl.
3. Remove baking pan from oven after the 30 minutes and transfer the tomato mixture to the sheet alongside the squash. Return to oven and bake until squash is tender and shell is easily pierced, about 15 minutes more.
4. Meanwhile, toast pine nuts in a small, dry skillet over a medium-low heat, tossing often, until golden brown, about 4 minutes. Immediately transfer to a plate or bowl and set aside.
5. Remove sheet from oven. Scrape squash crosswise to pull strands from shell into a medium bowl; discard squash shells.
6. Using the back of a fork or spoon, gently push down on tomatoes on sheet to release their juices. Scrape tomato mixture and any accumulated juices into bowl with squash. Add remaining 1/2 tablespoon olive oil. Toss with half the basil, parsley and pine nuts.
7. Divide between your two (preferably warmed) dinner plates or bowls. Dollop with ricotta . Garnish with remaining basil, parsley and pine nuts.

ARMENIAN SHISH KEBOB Serves 6

I’ve been making this recipe for over 20 years. It’s delicious, easy and the veggies you use are totally up to you. I usually serve it with a side of my Shed Garbanzo Bean Salad and my healthful twist on Greek Couscous.

Ingredients:

Marinade:

• 1/2 cup olive oil
• 1/4 cup fresh squeezed lemon juice
• 1 teaspoon salt
• 1 teaspoon dried marjoram, crushed
• 1 teaspoon dried thyme, crushed
• 1/2 teaspoon pepper
• 1 large garlic clove, crushed and then minced
• 1/2 cup chopped red onion
• 1/4 cup chopped fresh parsley

Kebobs:

• 2 pounds of good filet or sirloin, trimmed of fat and cubed for kebobs
• 1 bell pepper, cut into chunks
• 1 large red or Vidalia onion
• mushrooms
• or any other veggies (cherry tomatoes, zucchini, etc. you choose)

Directions:

1. Combine marinade ingredients in a large Ziploc bag. Add cubes of meat; seal and work bag to coat all meat cubes.
2. Refrigerate for 8 hours or overnight, turning occasionally.
3. Fill skewers with cubes of meat in between sliced of onion, reserving the marinade to brush on while grilling. Fill other skewers with the rest of the veggies you are grilling. We like to grill the meat and onion kebobs separately, so as not to overcook the veggies, but you can combine them together if you choose.
4. Brush the skewered meat and veggies several times while grilling with the reserved marinade, turning as you go.

FRESH SALMON WITH MANY SAUCES TO CHOOSE FROM Serves 2

We love fresh fish and it’s so good for you, too. Our favorite is fresh salmon and we’ve come up with a way to cook one large 1 – 1 1/2 pound salmon fillet, and then cut it into 4 meal-sized portions. I’ll serve part of it one evening with one of the below sauces, bagging and refrigerating the rest for dinner a couple of nights later with a different sauce. We have a wonderful cookbook, “Great Fish, Quick” by Leslie Revsin that we’ve been getting fantastic recipes out of. What makes this cookbook even more special is that these recipes are “quick”, not long, drawn-out recipes that you want to kick yourself for starting when you’re halfway through (LOL)! So, below is the quick recipe that we’ve been making a lot ourselves, for cooking fresh salmon. And then I’ve added several of our current favorite recipes for quick sauces that you can use to top it. Enjoy!

Ingredients:

• 1 – 1 1/2-pound fresh salmon fillet (skin-on, boned)
• 2 TBS olive oil
• flour for dredging
• salt & pepper to taste

Directions:

1. Preheat oven to 400-degrees
2. in a large, oven-proof skillet (or 2 mediums) heat the oil over a medium-high heat. While the oil is heating, dredge the fillet in the flour and pat off excess. Salt and pepper to taste.
3. Add the fillet, round-side (not the skin-side) down in the pan. Sauté until medium gold in color, 2-3 minutes.
4. Turn the fillet over (skin-side down) and move skillet to oven. Bake for 8-10 minutes, or until done.
5. Cut fillet into serving sized portions. Set aside those you’re saving to cool. Place tonight’s on warmed dinner plates and top with your choice of sauce.

Spicy Ginger Mushroom Sauce serves 2

Ingredients:

• 1/2 -pound clean, dry mushrooms, sliced about 1/3″ thick
• 2 teaspoons finely grated fresh ginger
• 1 1/2 TBS hoisin sauce
• 2 TBS dry white wine or dry vermouth
• 1 TBS olive or vegetable oil

Directions:

1. Cut mushrooms
2. In a small bowl or measuring cup, mix together the ginger, hoisin sauce and wine. Set aside.
3. In a smallish skillet, heat oil over a medium heat until oil is hot. Add mushrooms and sauté them, stirring occasionally, just until their juices start to flow, 3-5 minutes.
4. Stir in ginger-hoisin mixture and continue cooking them 1 to 2 minutes more, stirring occasionally.
5. Serve hot over cooked salmon or other full-bodied fish (or pork).

(This sauce can be made up to 3 days in advance. Just keep covered and refrigerated until ready to heat and use.)

Basil Vinaigrette Sauce serves 2 (My favorite!)

Ingredients:

• 1/4 cup packed fresh parsley, washed and dried (flat or curly leaf, your choice)
• 3/4 cup packed fresh basil leaves, washed and dried
• 1/2 garlic clove, minced
• 1/4 teaspoon drained capers
• 1 tablespoon lemon juice
• 1/4 cup olive oil
• salt & pepper to taste

Directions:

1. In a blender or food processer, puree all ingredients, except for salt and pepper, until smooth. Taste and add salt and pepper to suit your own taste.
2. Serve over cooked fish. This sauce is also great over cooked chicken. It keeps in the refrigerator for a day or two, if covered. It’s bright green color will become khaki-colored after a day, but the taste will stay the same.

Lynn’s Dijon, Caper & (Plain Greek) Yogurt Sauce Serves 2

Ingredients:

• 6 TBS plain Greek yogurt
• 2 TBS Dijon mustard
• 2 TBS drained capers
• 1-2 TBS fresh, chopped parsley

Directions:

1. Stir all ingredients together. Serve over cooked fish.

MANGO SALSA Serves 2

Ingredients:

• 1 medium ripe mango, peeled and diced
• 2 green onions (white & green parts), thinly sliced
• 3-4 TBS diced red bell pepper
• 1/3 cup seeded and diced tomato
• 3 TBS fresh cilantro, chopped (never dried or paste!)
• 1/2 – 2 TBS minced jalapeño (I use the jarred sliced jalapeños myself; adjust the amount to suite your own heat level preference)

Directions:

1. Gently stir all ingredients together until combined. Cover and chill for at least 20 minutes to let flavors meld a bit . . . or let sit out on counter, if you prefer a room temp salsa.

Very interesting. Thanks for posting all of this. I've never tried farro...I'll have to give it a shot.

VIETNAMESE BAHN MI LETTUCE WRAPS OR WRAP SANDWICHES Serves 4

The original recipe calls for sandwich buns. Trying to cut out as much wheat as possible, I’ve instead substituted lettuce leaves ( I usually use butter lettuce, but whatever you have on hand might do as long as the leaves are bendable). Another alternative is a low-carb or wheat-free wrap or tortilla. I haven’t checked as yet, but Trader Joes or Whole Foods probably carry something along these lines.

Ingredients

Marinade:

• 1 1/2 tablespoon minced fresh lemongrass
• 1/4 cup sugar
• 2 tablespoons fish sauce
• 1 teaspoon pepper
• 2 garlic cloves, minced
• 1 tablespoon toasted sesame oil
• 1 tablespoon reduced sodium soy sauce

_________________________________

• 4 medium boneless pork chops, about 3/4″- thick
• 4 low-carb tortilla wraps or lettuce leaves to use as a wrap for the ingredients

Sauce:

• 1/2 cup reduced fat mayonnaise
• 1/2 to 1 1/2 tablespoons Sriracha chili sauce, depending on your desired heat level. The flavor of the Sriracha does add significantly to the sauce, though

_________________________________

• 2 tablespoons olive oil to sauté sliced pork in

__________________________________

Toppings:

• pickled carrot strips (recipe here under vegetables)
• very thinly sliced cucumbers
• fresh cilantro
• fresh basil leaves
• fresh mint leaves

Directions:

1. Prepare marinade by combining lemongrass, sugar (or Stevia), fish sauce, pepper, garlic, sesame oil and soy sauce in a shallow container with a tight fitting lid.
2. Trim pork chops of all fat and slice into very thin strips. Add to marinade and toss to coat evenly. Cover and refrigerate at least 2 hours.
3. Combine mayo and Sriracha in a small container. Cover and refrigerate until ready to serve
4. After pork has marinated, drain. Heat the 2 tablespoons of oil in a large skillet on medium-high heat. Add pork strips and quick sauté until done, tossing to cook evenly, about 4 minutes.
5. I prefer to serve the cooked pork strips, the Sriracha Mayo sauce, the lettuce leaves or tortilla wraps and the toppings in separate bowls at the table and let everyone build their own wraps.

HEART-HEALTHY PORK CHOPS WITH BASIL PESTO Serves 2

Ingredients:

• 2 lean pork chops, fat trimmed off
• 1 heaping TBS flour or almond flour
• garlic powder to taste
• freshly ground black pepper, to taste
• 3 TBS olive oil
• 1 medium tomato, chopped into 1/2-inch dice or 1/2 of a 15-ounce can of diced tomatoes, drained
• 4 TBS basil pesto
• 1/4 cup red wine

Directions:

1. On a plate or pie pan, mix together the flour, garlic powder and pepper. Dredge pork cops in flour mixture.
2. In a large skillet, brown pork chops in olive oil.
3. Pour in wine and lower heat. Add chopped tomatoes.
4. Top each chop with 2 TBS of the pesto. Cover and simmer for 20 minutes, or until done.
5. Adjust seasoning of tomato mixture

OK, that's it for a while. And, please, I'm not trying to recruit patients (LOL). I have no intention of giving out our names here. I just wanted to first explain what the thinking is behind these recipes. My husband was always telling his patients how they could make these healthful substitutions and about recipes we make ourselves. He'd inevitably get asked for the recipes and ideas. I wasn't going to print out hundreds of each of them . . . most of which would end up lost or misplaced, so the staff and I came up with the idea for the website where I could put recipes. It's been a big hit.

Lynn!! How kind of you to take the time to post these! I'm in! No time like the present for preventative and preservation! Thank you and your DH!

Wow Lynn.....thanks so much. The biggest surprise for me is no wheat flour or brown rice either.....seems like for years we've heard avoid the white variety but wheat/brown is OK. I purchased Farro the last time I was at TJ's but haven't tried it yet. Thanks again! Hope your mom is doing OK.

Wow, Lynn.. thanks so much for the effort (especially when you have so much going on! I never print out recipes but I did print this post in its entirety. I saw a number of recipes that are like I like to cook/eat.. as well as some that are completely new to me. I so appreciate your time to share these with us!

One question when you have time.. what's your husband's take on sprouted wheat and rice?

Thanks! He's running on the elliptical at the moment, but I'll ask him at dinner and let you know.

Joanie, the no wheat was a surprise for me, too. I'll see if I can get him to give me a simple, clear explanation and I'll let you know.

I would be interested in the wheat explanation too. We follow alot of the same you've listed, but we do have brown rice occasionally and use whole wheat flour. I'm going to read through all these recipes. I never thought of quinoa for breakfast in place of oats! I'll definitely give that a try. We do a variation of the parfaits quite often, my hubby loves them, especially when peaches are in season.

Last Christmas, my friend's husband had a heart attack. He was advised to have by-pass surgery. I cannot remember if he had a stint, but he did have blockage in an area where they could not use a stint. I was surprised that he was so against the surgery. I was also surprised in the numbers his cardiologist gave him of the number of people that die within a few years AFTER by-pass surgery. My friend and her husband went - I believe it was the Cleveland Clinic as you mentioned Lynn. I will have to ask the name of the doctor. He has written a book on his way of eating. Now it is more restrictive that what you follow, but it is mainly a plan for those with heart conditions. I'm not sure that they eat any meat, the plan is very plant based. No oil, no dairy. Not sure that I could eat that way, but they were willing to do it rather than go the surgery route. My friend has lost about 40 lbs., has amazing energy. Walks runs at least 5 miles a day. Has been able to go off BP meds. Her husband has been able to decrease his statin and go off some of his meds. At his last check-up and heart tests, although the blockage is still there, but his arteries have cleared enough that the flow through the arteries has improved. His heart is able to function around the blockage. Both of them say they feel better than they have in years. They are so active and trying all kinds of new activities/sports, etc. They will continue to monitor him closely, but at this point, his cardiologist does not even mention surgery. It's really been amazing to see what the plant-based diet has done for them.

Annie, I use Earthly Choice pearled farro. I've bought it at organic stores but I've seen at ordinary markets too. IIRC the pearled cooks a bit more quickly. Like quinoa, it is all about what you pair it with.

Thanks, Lynn, for posting!

Thanks so much, Lynn. What a great collection--I appreciate your time in sharing.

Not to explain what your husband might, but I have a reliable reaction to any wheat product. I do not have celiac, but if I eat wheat products, including whole grain wheat, a few hours later my stomach swells to the point that I look 9-months pregnant. I've tracked this over the course of a few years, and while I don't have anything scientific to support this, I do believe certain foods are inflammatory, and wheat is one of them.

I also appreciate his emphasis on the gentler methods of exercise, like walking, yoga and Tai Chi.

Lynn, Thanks for all your recipes. For heavy cream, I substitute non-fat dry milk diluted with a equal amount of water.

Really wonderful Lynn, thank you! I know about or have used most of the substitutes but didn't know about the cream sub. I'm going to try the quinoa for breakfast. Oats just don't fill me up like they're supposed to. I'll be reviewing your recipes as well.

Magdalena, try adding raw pecans or walnuts to your oatmeal or quinoa. Dried blueberries, cranberries or cherries, too. We do. We also top ours with a tablespoon of flaxseed meal, and use vanilla almond milk. The boost from the extra protein in the nuts and milk , along with the rest carries us easily through the morning.

Lynn, would you mind sharing your website URL, please. If you cannot post it here, would you send it to me at fairwayser@yahoo.com?

Thanks Lynn!

Any chance your husband has a twin practicing in the Tampa area?

Would love to find a doctor as caring as your husband sounds.

ML

WalnutCreek, I'm sorry but I can't do that, as much as I'd like to. There are some extenuating factors that force me to keep our names and exact location private. And, no, we're not in the Witness Protection program (LOL).

Maddielee, thank you. He's a keeper. On top of being a great doc ( IMO), he's a great boss. Whether he takes a day off or a week on vacation, his entire staff gets that same time off, too, with pay. And, they also get Wednesday afternoons off, with pay, for shopping, volunteering at their kids' schools, appointments, etc. I wish I'd had bosses like that when I was working!

Here's my very favorite soup recipe. Love, love, love it!!!

GREEN LENTIL, KALE AND SAUSAGE SOUP Serves 8

This is my all-time favorite soup. Don't skip on the catsup or the balsamic vinegar! They may sound inconsequential (or strange) but, trust me, each adds an incredible flavor and extra dimension to the finished soup. It's even better the day after you make it and it freezes well, too. The fennel in the Italian Chicken Sausage also adds to this. I can usually find it at Trader Joes. If your sausage doesn't have the fennel seed in it, do add 1/4 teaspoon of the crushed fennel seeds to your soup as it cooks. My calorie counter says that one serving of this soup is only 98.26 calories.

Lynn's Misc. Photos · More Info

Ingredients:

• 1/2 cup dried French green lentils (I find these at Trader Joes)
• 2 bay leaves
• 3 TBS olive oil, divided
• 4 Italian chicken sausages with fennel, sliced into 1/2" rounds
• 1 large while or yellow onion, diced
• 4 cloves garlic, minced
• 1/2 cup sturdy red wine
• 4 cups Swanson's chicken or beef broth
• 3 stalks of celery, with leaves if possible, diced/chopped
• 1 TBS dried marjoram
• 4 carrots, sliced into 1/4" rounds
• 1/4 teaspoon of crushed fennel seed if your sausage does not have it in it
• 3 TBS catsup
• 2 cups chopped kale
• salt & pepper to taste
• 8 teaspoons Balsamic vinegar

Directions:

1. Add 3 cups of water to a soup pot and start to heat over a medium flame.
2. Rinse the lentils in cold water two or three times. Pick out any stones or debris and add lentils to heating water. Bring to a boil; reduce heat to a simmer. Keep an eye on them while you prepare the rest of the soup ingredients, stirring occasionally and adding more water if they start to look dry.
3. In a large skillet, heat 2 of the tablespoons of olive oil (reserving the third for later in this recipe) with one of the bay leaves and the sliced sausages until slightly browned. Remove the browned sausages with a slotted spoon to a medium-sized bowl.
4. Add the remaining 1 TBS of olive oil to the skillet. Add the diced onion and sauté over medium heat until they look a bit translucent. Add in the minced garlic and sauté 30 seconds.
5. Pour in the red wine and a minute or two to deglaze the skillet. Add this mixture, plus the sausage and the broth to your lentils and any water left in the pot. It doesn't matter if the lentils are completely cooked yet.
6. Add the celery, marjoram, carrots (and the crushed fennel, if it's not already in the sausage) and catsup.
7. Cook on simmer, stirring occasionally until carrots are fork tender.
8. Test and add salt and pepper to taste. Stir in chopped kale. Heat until soup is hot again.
9. Serve in warmed soup bowls. Pass the balsamic vinegar at the table. We usually start off with 1 teaspoon per bowl. It really does add an incredibly delicious extra dimension to this soup. Lovely!

Funkyart: I asked DH last night during dinner about the health benefits of sprouted rice and wheat. He said that, although they are probably somewhat more healthful that their unsprouted counterparts, they basically are still empty carbs.

His explanation of why they advise doing away with wheat products, regardless of whether one is gluten intolerant or not, was detailed, concise . . . and I'm making him write it down for me so that I don't misspeak here.

Maddielee, If you check back here, please email me via my Houzz account here.

Lynn thank you so much for sharing all of this

Just an FYI - you can pin this and the photo Lynn posted of the soup tureen will be the image but it will link back to this thread and all recipes - makes it really easy.

Thank you for posting some great tips & recipes. You not only eat healthy I have always been impressed with photos of your table. You treat your family like most people only treat company.

Thanks so much Lynn! I knew sprouted grains offered many more nutrients so was hoping they were considered a better option. I have a few bags of sprouted rice in the pantry-- I'll continue to use the rice but will pick up more quinoa and farro (both of which I like too!) It's so helpful to have information about better choices.

You've been so generous with your time and recipes-- thanks, again!!

the recipes sound yummy! I really should start cooking more with lentils-- I/we like them, but for whatever reason i don't buy them often at all...

my hub is also a cauliflower 'hater', but will eat 'mock' mash potatoes too!!

never have bought farro, but love wheatberries, which are very similar, and make a great simple salad with it with cukes and chopped tomatoes and a vinegarette ... unfortunately, neither are gluten free, so I don't make it too often... going to try the apple and farro salad- it sounds amazing! and the broccoli and orange recipe- have never had that combo!

Here's another main dish recipe that uses quinoa. You could also substitute farro, instead.

BASIL CHICKEN IN COCONUT CURRY SAUCE Serves 4

Ingredients:

• 4 skinless, boneless chicken breast halves (about 1 pound total)
• 1/2 tsp each of: ground cardamom, cinnamon, cloves, coriander, and cumin
• salt and black pepper to taste
• 1/4 tsp ground turmeric
• 1/4 tsp chile powder
• 1 large red onion, chopped
• 5 cloves garlic, minced
• 2 jalapeno peppers, seeded and finely chopped
• 1 TBS olive oil
• 1 13 1/2-14-ounce can of unsweetened coconut milk
• 2 tsp cornstarch
• 3 TBS snipped fresh basil
• 1 TBS finely chopped gingerroot
• hot cooked red or tricolor quinoa
• fresh basil leaves for garnish

Directions:

1. Rinse chicken; pat dry. Cut into 1-inch pieces. Place chicken in a medium bowl or gallon Ziploc bag.
2. In a small bowl, stir together all of the spices, salt and pepper. Sprinkle over the chicken; toss to coat. Cover and let stand at room temp for 30 minutes or in the refrigerator for 1 to 2 hours.
3. In a large (preferably non-stick) skillet or wok, heat the 1 TBS olive oil over a medium-high heat. Add the onion, garlic and jalapeno chile. Sauté quickly for 2 minutes, stirring continuously. Remove mixture to small bowl and reserve.
4. Add about half the cubed chicken to the skillet; cook and stir for about 2 minutes, or until chicken is tender and no pink remains. Remove to a large bowl and keep warm while repeating with rest of cubed chicken. You may need to add a bit more olive oil to the skillet at this point. Cook remaining chicken and remove to bowl.
5. Stir together coconut milk and cornstarch. Carefully add to skillet; cook and stir until thickened and bubbly. Return chicken and onion mixture to skillet. Stir in snipped basil and gingerroot. Cook and stir about 2 minutes more, or until heated through.
6. Serve over hot quinoa. Garnish with fresh basil leaves.

Lynn, thank you for responding to my inquiry. I understand your not sharing the URL. I bought some organic multi-colored quinoa today. I really like the flavor just cooked in chicken broth. Next going to cook in plain water and see how I like that. Also shared a link to this thread with my granddaughter who is trying to eat much healthier. Believe she will like all of the recipes you have shared. Know I will like them.

I have never bought farro but am going to the health food store tomorrow and hopefully will find it. What is the best way to cook it?

i notice that many recipes call for cooked farro.

thanks

Lyban, I almost always buy and use Trader Joe's 10 Minute Farro. It's resonably priced and so easy and quick to make. What I like about farro, besides being so healthful for you, is that it's a larger grain and has more body to it. Like most grains, though, it's flavor comes from what it's either cooked in or topped with, just like pasta and rice. It's just a much more healthful alternative.

"LynnNM

Maddielee, If you check back here, please email me via my Houzz account here."

Lynn, I'm trying to figure out how to email you....either I am stupider then I thought or blind. I can't find out how???

any hints?

Thanks, ML

ML: I thought it was very easy to email someone here. I've received emails from a number of people on this forum. But, I don't see a specific tab to do it, and I've just spent the past 30 minutes trying to figure it out. I checked my account settings, and I can receive emails. I'm confused and frustrated. It used to be a lot simpler. I'm going to start a new thread and ask there.

LynnNM

i am in canada, so no trader joes here. I bought some whole spelt flour (farro) this morning and I will cook it and try one of your recipes.

Thanks for this posting. A big help for people like me that do not know what to buy and try.

Lyban, I have read that spelt is not farro.

Lynn, these recipes sound wonderful, and I LOVE recipes! Thank you!

just a reminder to watch any "low fat" ingredients for added sugar....I am better off with the fat.

did you post that soup recipe before, or did I get it somewhere else? I have made that before.

Thanks for posting these recipes. Just made the Cherry (used cranberries & chicken), Kale and Quinoa salad and it was really good and filling! I wanted to note though for anyone that pays attention to calories, one serving was over 800. I think the type and quality of food we use is important, but I also think we should pay attention - at least I need to - to the number of calories we eat in a day. I sometimes get on my nerves with it and try not to be too rigid, but I end up eating too little or overboard if I don't. I also pay attention to my ratios of protein, fat, and carbs. I think this is why I usually end up eating very simple most days!

I agree that Greek yogurt is great at pretending to be sour cream and sometimes even as mayo depending on what you're making.

Thanks Lynn! I made the kale, lentil and sausage soup last night and it was a big hit,. I'm not a strict recipe follower, so made a few substitutions/additions/alterations (but kept with healty ingredients) and it turned out great! The biggest change was I added a low sodium can of tomatoes with peppers. Dessert was Greek yogurt, sweetened with a bit of honey and a bit of vanilla, served with roasted strawberries and blueberries and topped with toasted nuts. It satisfied my large sweet tooth and was first night in a long time one of us did not have a midnight snack of ice cream! Tonight I'mplanning to use the yogurt mixture as a dip for apples and pears.

One question. DD doesn't like beans, would farro be a good substitution in the soup?

Sorry, it was a busy weekend and today, as well.

Springroz: I usually find recipes I might like or like to adapt to make them more healthful, write them down on a piece of paper and tuck them into a notebook . . . to make sometime in the future. I don't always write down where I originally found them. But, I did write the soup one down. I just had to find it again (LOL). The Lentil soup recipe originally came from the online recipe site, Food52, which is a fantastic site. The author/poster is Antonia James.

Bumping in case anyone wants to review LynnNM's substitutions for flour and oil in her recently mentioned muffins.

Wow, thank you Lynn I must have missed these the first time around. Look forward to trying many. You are a doll to spend all that time typing these out!!

Cran, you're welcome. I hope you find a few recipes you like.

LisaB: you are so incredibly thoughtful to pull up this thread from last year. Thank you!

Here's some new ones. The pancake and Red pesto Sauce I've been making pretty much every weekend lately. Healthful, easy and super delicious.

ALMOND MEAL PANCAKES Serves 2

Ingredients:

• 1 cup almond meal
• 1/4 cup cooked quinoa
• 1/2 cup Egg Beaters or 2 eggs
• 1/4 cup water
• 2 tablespoons walnut, olive, avocado or canola oil, your choice
• 1 tablespoon sweetener ( I usually use blue agave syrup)
• blueberries, if you choose

Directions:

1. Mix all ingredients, except blueberries if using them, together in a bowl. Gently fold in blueberries (if using). Cook on hot oiled griddle as you would regular pancakes.

* The cooked quinoa keeps the pancakes moist and fluffy. I've tried it without, but prefer them with it.

LEMON BLUEBERRY YOGURT MUFFINS Makes about 2 1/2 dozen

Ingredients:

• 1 1/2 cups Bob's Red Mill Low Carb Baking Mix (don't accidentally get his Low Carb Bread Mix like I did last month! I buy mine from Amazon Prime or from Bob's Red Mill directly)
• 2 teaspoons baking powder
• 1/2 teaspoon salt
• 1 cup plain Greek yogurt (I prefer Fage 0%)
• 1 cup sugar (I know, it seems like a lot, but comes out to less than 2 teaspoons per muffin. You can try an artificial sweetener, if you like. I'm very allergic to them myself, though)
• 3/4 cup Egg Beaters or 3 extra large eggs
• 2 teaspoons grated lemon zest (from approx. 1 lemon)
• 1/2 teaspoon pure vanilla extract
• 1/2 cup unsweetened applesauce
• 1 1/2 cups blueberries)
• 1 tablespoon of the baking mix, or regular flour

Directions:

1. Preheat oven to 350-degrees.
2. Add muffin liner papers to muffin cups and spray the inside of each with olive oil spray (or Pam, if you prefer). This is very important because without the spray, the finished muffins will stick to the papers badly. Or, you can use the Caphalon Silicone cupcake liners. You do not need to spray them.
3. Mix together the baking mix, baking powder and salt in one bowl.
4. In a second bowl, whisk together the yogurt, sugar, Egg Beaters, lemon zest, vanilla and applesauce. Slowly mix the dry ingredients into the yogurt mixture.
5. In a third bowl, sprinkle the blueberries with the 1 tablespoon of baking mix or flour. Toss until covered. Gently fold blueberries into batter.
6. Fill muffin cups about 3/4 full with batter. This recipe should make about 2 1/2 dozen. If using large muffin papers, you may get just 2 dozen.
7. Bake about 40 minutes, or until done. I say "about 40 minutes" because I live at an altitude of 6,000 feet above sea level and baked goods can take a bit longer up here.

* These muffins are very moist. They also freeze well.

RED PESTO SAUCE FOR SALMON, ETC. Serves 2-3

We eat fresh salmon a couple of times a week. I've been making this heart healthy sauce for it lately, and we love it. You'll need a food processor or blender for this recipe.

Ingredients:

• 8 blanched almonds
• 1/2 clove garlic, minced
• 1 tablespoon tomato paste
• 1 tablespoon extra virgin olive oil
• 1/3 cup chopped, bottled roasted red bell peppers, drained

Directions:

1. Blanch your almonds by dropping them in a 1/2 cup of boiling water (off the stove) for 8-10 minutes. Drain, and pinch each almond to slide off skin. Pat dry and cool a few minutes on counter.
2. In a food processor, pulse almonds until you have a powder. Add rest of ingredients, pulse to blend. Taste and add salt if you prefer.
3. Serve at room temp or slightly warmed.

This is wonderful- can you share the mashed potato/CAULIFLOWER recipe? Thank you

I love seeing good recipes for quinoa! Amazingly flavorful and so good for you, too.

I do have to pass on any tree nuts -- my gut and they are NOT remotely on speaking terms!

Sheilaaus -- I "rice" down my cauliflower in a food processor into chunks, then cook it in a pan with water or (best yet) home made broth. Let it cook down and add milk (or almond milk, if you tolerate it) for body. Mash further as needed. Add your favorite seasonings. My adaptation, whether cauliflower or potato, is to add a bit of ground nutmeg. Lynn's recipe will no doubt vary.

Lynn..I was just referred to this site...and so glad for it. I was just told I have Hashimoto's Disease and put on a gluten and dairy free diet...as well as a GERD diet...so no tomatoes, onions, caffeine, etc.....so I am bummed! I am 74, live alone, and hate to cook, so this is going to be a challenge for me! Any and all suggestions and very easy recipes will be appreciated

Lynn, I made the almond meal pancakes this morning, sans blueberries. I made a fruit sauce to pour over instead. I doubled the recipe with no problem, and my family loved them! I just called them "pancakes"--only one kid looked at me sort of cockeyed after the first bite. (He often roams the pantry pulling suspicious ingredients and asking "what do you use this for?!") Everyone else devoured without question.

I had a bit of sticker shock at the price of almond flour. But I rarely use flour at all so it's not a stretch. I make crepes instead of regular pancakes with a higher ratio of eggs to flour so I'm going to try substituting the almond flour there too.

I'll try your muffins next weekend. I'll have to order the Red Mill baking mix because my local grocer does not carry it.