Recipes, Books and Articles

[Pony]

Here are few links to recipes and books that I hope you will find interesting and helpful !

Oil Options
http://www.soberrecovery.com/forums/...threadid=24931 (Best Oil Options!)

Heathly Recipe Site
http://healthy.allrecipes.com/

Carb and Calorie counter


Low Carb recipes
http://www.soberrecovery.com/forums/...ad.php?t=39396 (Hidden Sugar, Hidden Carbs)

http://www.soberrecovery.com/forums/...ad.php?t=38603 (Low-Carb recipes......)

http://www.soberrecovery.com/forums/...ad.php?t=39396 (Hidden Sugar, Hidden Carbs)

More recipes......

http://www.soberrecovery.com/forums/...ies-84863.html

http://www.soberrecovery.com/forums/...thy-91456.html

http://www.soberrecovery.com/forums/...tml#post894442



Articles

http://www.truestarhealth.com/membe...14ML3P1A15.html

http://www.peanut-institute.org/09-...s_Hungr_PR.html

http://www.mentalhealth.org.uk/page....=PRFM#campaign

http://www.soberrecovery.com/forums/...tml#post937633

Books

Food for Thought~daily Meditations for Overeaters...by Elizabeth L

http://www.soberrecovery.com/forums/...ad.php?t=63832 (Some Good Books I Came Across....)



Body by God...... by Dr. Ben Lerner

[tobstah]

thx!!!!

but the caloriechart one doesnt work

[Aquiana]

http://www.peanut-institute.org/09-1..._Hungr_PR.html

I'm not sure if this is the appropriate place to put this link but I thought is was really interesting. Not only that but I will stand behind it 100%

Someone told me that if you eat a handful of peanuts in the morning they not only give you enough energy for an entire day, (not that you should only eat them) but you aren't as hungry later. I tried it and it's true. On days I snack on peanuts I don't eat nearly as much, especially sugary things I normally love and I can go hours without being hungry. Just from one handful! Now I read they might be good for me. Yay!

[Jillc]

On my eating plan, I cant have sugar, flour or wheat, so if anyone has recipes to share, I will appreciate it!

[octoberbabye]

Hi everyone,
I do weight watchers. My co-worker got the new book for Christmas and let me copy all the recipies I wanted. I can share them with you if you like. Rather than flood the board with them, email me or catch me on yahoo messenger. The user name is the same there.
Happy New Year and and may God bless you in more ways than you can imagine.
Janet

[Pony]

Janet, you can go ahead and post them in a new post and then I can add them above in a link.

[lealea]

hello

[historyteach]

Scarlsdale Medical Diet...
I lost 40 lbs on it @ 5 years ago...
The past two years...I've put it back on...and I know exactly what I did wrong.
I get mad at myself for it; but, getting angry doesn't change the facts.
I gotta get back on this
Low fat
Low carb diet.
Nothing is excluded completely. But, there ARE limits...lol...go figure...
I just wanna get back there...
Because, I really FELT so much better then...
Shalom!

[hotwingeatter]

1lb frozen cut leaf spinach
1lb cream cheese
1 pckt lipton onion soup

heat and mix in a pan
transfer to casserol dish and bake @ 350 for 30 minutes.

[Transcend]

Originally Posted by Jillc

On my eating plan, I cant have sugar, flour or wheat, so if anyone has recipes to share, I will appreciate it!

Hi Jill, I am in the same situation as you. I use three cookbooks:

The Self-Healing Cookbook by Kristina Turner - great macrobiotic recipes and information on how food effects moods.

The Yeast Connection Cookbook - great for learning how to cook all kinds of vegetables & the recipes are decent. Not as good as the Self-Healing Coookbook, unless you know how to substitute.

The Body Ecology Diet by Donna Gates - excellent book to help heal digestion. It's especially good for people like me, healing my digestion after years of bulimia. Good information & recipes.

I'd be happy to share more information on recipes I've used and liked if you are interested.


Warmly,
Heather
http://TranscendBulimia.com

[Transcend]

Organic foods tend to be higher in nutrients and more healing, which means your body is satisfied with less food. I'm not a proponent of counting calories after having recovered from an eating disorder where counting everything was my obsession. I am now free of counting & have learned to eat what is right for me. I'm still working on this and learning every day -- but breaking free from counting has been the best thing that ever happened to me.

Instead of following everyone else's plan, I have learned to trust my body to guide me. I believe we all can -- and that the media and the hugely profitable diet culture has led us to believe otherwise.

I follow an organic, whole foods eating philosophy that emphasizes mostly vegetables at each meal and it's helped me lose sugar and flour cravings (I do eat grains, fish & other protein also). Other things that have helped me are understanding the ph of foods (acid and alkaline). Most people with addictions, like me, have overly acidic bodies, which causes inflamation and illness. I have worked to bring my body back to normal by eating more alkaline meals (vegetables would fit here). I can say that it's helped my digestion, my moods and my alertness.

Warmly,
Heather
http://TranscendBulimia.com

[Pony]

Ms. B was gracious enough to share with us a wonderful recipe for Muffins.

Enjoy !!




Basic Muffin Dough



2 eggs

10 pgs Stevia sweetener

2 t. baking soda

2 t. baking powder

½ c. milk (cows, soy, almond, rice, etc.)

1 c. soy flour

1 c. whole-wheat flour



To this basic Muffin Dough you can add any number of ingredients. This is what I have done.



Pear Spice Muffins

Add:

1 can unsweetened pears, drained, rinsed and mashed with a potato masher

½ c. raisins

2 t. cinnamon



Pineapple Muffins

Add:

1 can unsweetened crushed pineapple, drained and rinsed



Banana Muffins

Add:

3 ripe, mashed bananas



Suggestions: (I haven't tried this one yet)



Oatmeal Apple Spice Muffins

Add:

1 can unsweetened applesauce

½ c raisins

½ c oatmeal

2 t cinnamon



Preheat oven to 350 degrees.

Grease muffin pans. Fill the muffins cups to full. This mixture does not expand to overflow the muffin tins while baking.

Bake for 20 minutes.

Muffins will come out golden brown.

Loosen edges of muffins before removing

Each recipe makes 1 dozen muffins.

Those with sensitivities to wheat may want to try an alternative to the whole wheat flour.

These are heavy muffins

Approx. 135 calories each

Approx. 5 grams protein each.

[historyteach]

Recipe: Orange dream

Dietitian's tip: Whip up this frothy cooler in minutes — it tastes like an old-fashioned Creamsicle. For best results, start with ice-cold soy milk and use freshly squeezed orange juice. Creamy, custard-like silken tofu adds extra body. For additional calcium, use calcium-fortified orange juice.
SERVES 4

Ingredients
1 1/2 cups orange juice, chilled
1 cup light vanilla soy milk (soya milk), chilled
1/3 cup silken or soft tofu
1 tablespoon dark honey
1 teaspoon grated orange zest
1/2 teaspoon vanilla extract
5 ice cubes
4 peeled orange segments

Directions
In a blender, combine the orange juice, soy milk, tofu, honey, orange zest, vanilla and ice cubes. Blend until smooth and frothy, about 30 seconds.

Pour into tall, chilled glasses and garnish each glass with an orange segment.

Nutritional Analysis(per serving)
Calories 105 Cholesterol 0 mg
Protein 3 g Sodium 18 mg
Carbohydrate 20 g Fiber 1 g
Total fat 1 g Potassium 249 mg
Saturated fat < 1 g Calcium 109 mg
Monounsaturated fat < 1 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Fruits 1
Protein and dairy 1

DIABETES MEAL PLAN EXCHANGES
Fruits 1
Milk and milk products 1/2

The New Mayo Clinic Cookbook' (Hardcover)

Source: This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.

Hope you like it!

Shalom!

[historyteach]

Just found this, and thought the recipies looked good.
And it's healthy too!
A double bargain!

Quinoa
The ever-so-versatile supergrain.
by Chef Herschel

Quinoa was a staple food for the Incas. It remains an important food in South American homes. It's a supergrain, high in protein and unsaturated fats. It is a valuable source of nutrients and is relatively low in carbohydrates. Quinoa cooks like rice. It can be used as part of a main dish, in soups, salads and even as a dessert.

SPICED CARROT AND ZUCCHINI QUINOA

4 cups water
2 cups quinoa, rinsed well, drained
2 tablespoons raisins
1/2 teaspoon salt
1/4 cup vegetable oil
2 medium carrots, peeled, thinly sliced
2 medium zucchini, trimmed, thinly sliced
1 tablespoon sweet paprika
1 teaspoon cinnamon
1/2 cup chopped fresh cilantro


Combine first 4 ingredients in a heavy large saucepan. Bring to a boil over medium-high heat. Reduce heat to medium-low, cover, and simmer until water is absorbed and quinoa is tender, about 20 minutes.

Meanwhile, heat oil in heavy large skillet over medium heat. Add carrots; sauté until tender, about 5 minutes. Add zucchini; sauté until tender, about 3 minutes. Mix in paprika and cinnamon. Add quinoa to skillet; toss to blend. Season with salt and pepper. Mix in cilantro and serve.

CURRIED QUINOA SALAD WITH MANGO

1 cup quinoa (about 6 ounces)


1/4 cup oil
2 tablespoons vinegar
1 tablespoon chopped mango or cantaloupe
1 1/2 teaspoons curry powder
1/4 teaspoon dry mustard
1 cup chopped peeled mango or cantaloupe
1 cup chopped unpeeled cucumber
5 tablespoons chopped green onions, divided
2 cups (packed) baby spinach


Cook quinoa in medium pot of boiling slated water over medium heat until tender but still firm to bite, stirring occasionally, about 12 minutes. Drain well; cool. Transfer to medium bowl.

Meanwhile, whisk oil and next 4 ingredients in small bowl to blend. Season dressing to taste with salt and pepper.

Add chopped mango or cantaloupe, cucumber, 4 tablespoons green onions, and dressing to quinoa; toss to coat. Divide spinach between 2 plates. Spoon quinoa salad over spinach.

QUINOA WITH CORN, SCALLIONS, AND MINT

2 cups of canned corn
2 tablespoons fresh lemon juice
1/2 sticks (1/4 cup) butter, melted
1 tablespoon honey
1/2 teaspoon salt
1/4 teaspoon black pepper
2 cups quinoa (about 10 oz)
4 scallions, chopped
1/2 cup chopped fresh mint


Whisk together lemon juice, butter, honey, slat and pepper in a large bowl until combined.

Wash quinoa in 3 changes of cold water in a bowl, draining in a large sieve each time.

Cook quinoa in a 4- to 5-quart pot of boiling salted water, uncovered, until almost tender, about 10 minutes. Drain in sieve, then set sieve over same pot with 1 inch of simmering water. Cover quinoa with a folded kitchen towel, then cover sieve with a lid and steam until quinoa is tender, fluffy, and dry, about 5 minutes. Remove from heat and let stand 5 minutes.

Add quinoa to dressing and toss until dressing is absorbed, then stir in corn, scallions, mint, and salt and pepper to taste.

QUINOA PUDDING

1 cup quinoa (6 oz), picked over
6 cups water
3 large eggs
1 cup whole milk
1 teaspoon vanilla
1/4 cup plus 1 tablespoon sugar
1/8 teaspoon salt
1 tablespoon fresh bread crumbs
1/4 cup slivered almonds or coarsely ground walnuts, or mixture
1/4 cup dried raisins
1/8 teaspoon cinnamon


Wash quinoa in several changes of cold water in a bowl, rubbing grains between your palms, then drain well. Bring quinoa and 6 cups of water to a boil in a large sauce pan, then reduce heat and simmer, uncovered, until grains are translucent, 13 to 15 minutes. Drain well in a sieve.

Preheat oven to 350 F.

Whisk together eggs, milk, vanilla, 3/4 cup sugar, and salt in a large bowl until just combined. Stir in quinoa, bread crumbs, nuts, and raisins and pour into a buttered 9-inch square metal baking pan.

Stir together cinnamon and remaining tablespoon sugar and sprinkle over top of pudding. Bake in middle of oven until a knife inserted in center comes out clean, about 40 minutes. Serve warm or at room temperature.

QUINOA AND BLACK BEAN SALAD

1 1/2 cups quinoa
1 1/2 cups cooked canned black bean, rinse
1 1/2 tablespoon vinegar
1 1/2 cups canned corn
3/4 cup finely chopped green bell pepper
2 jalapeno chilies, seeded and minced (wear rubber gloves)
1/4 cup finely chopped fresh coriander


For dressing

5 tablespoons fresh lemon juice, or to taste
1 teaspoon salt
1 /14 teaspoons ground cumin, or to taste
1/3 cup oil


In a bowl wash quinoa in at least 5 changes cold water, rubbing grains and letting them settle before pouring off most of water, until water runs clear and drain in a large fine sieve.

In a saucepan of salted boiling water cook quinoa 10 minutes. Drain quinoa in sieve and rinse under cold water. Set sieve over a saucepan of boiling water (quinoa should not touch water) and steam quinoa, covered with a kitchen towel and lid, until fluffy and dry, about 10 minutes (check water level in kettle occasionally, adding water if necessary)

While quinoa is cooking, in a small bowl toss beans with vinegar and salt and pepper to taste.

Transfer quinoa to a large bowl and cool. Add beans, corn, bell pepper, jalapenos, and coriander and toss well.

Make dressing:

In a small bowl whisk together lemon juice, salt, cumin and add oil in a stream, whisking.

Drizzle dressing over salad and toss well with salt and pepper to tastes. Salad may be made 1 day ahead and chilled, covered. Bring salad to room temperature before serving.

Hope you enjoy!

Shalom!

[historyteach]

I just got a few recipes that are from the Mediterranean Diet in my email. I think I'll try some, they look so good. They are certainly nutritious, and low budget, too. And the beauty of the Mediterranean Diet is that it's so healthy for us! Especially if we are dealing with pre-diabetes, (like I used to be), or diabetes, this is the recommended diet. So, might as well make it part of a healthy lifestyle *before* we become ill, yes?

Pasta and Mixed greens

Spinach is a highly nutritious leafy green that is extolled for its high iron and calcium content. Due to its pronounced taste, it is best mixed with other greens. Wash all leafy vegetables carefully and check for insect infestation before using. (I grow my own spinach, organically.)

1 small onion, chopped
1 tsp olive oil
1/2 lb fresh spinach, cut into strips
3 leaves red Swiss chard, cut into strips
3 leaves bok choy, cut into strips
2 cloves garlic, crushed
1 Tbsp. cornstarch, dissolved in 1/2 cup of water.

Chop and saute onion and garlic in olive oil until translucent.
Add the spinach, Swiss chard and bok choy.
Cook for about 5-8 minutes stirring often.
Add 2 tablespoons cornstarch with 1/4 cup water mixture, stirring constantly until mixture thickens. Add more water or cornstarch if necessary for a gravy like consistency.
Serve over a bed of wide noodles or your favorite choice of pasta. Feel free to drizzle some hummus over this dish.
Enjoy!

Preparation: 30 minutes. Serves 4

Shalom!

[historyteach]

This looks good, but, more for the fall and winter months, I think.

Mushroom Soup

2 pints mushrooms
2 Tbs. light olive oil
1 medium onion diced
2 cloves garlic crushed
2 Tbs. whole-wheat pastry flour
Salt, pepper & garlic powder to taste
4 quarts water
1 cup Almond Breeze or Rice Dream
Shredded cheese

In a 6 quart pot, sauté onions and garlic in oil until translucent.
Add sliced mushrooms and spices.
Add flour and mix well. Add water and bring to a boil.
Simmer for another ½ hour.
To make it festive serve each bowl with one Tbs. shredded cheese and garlic croutons.

Preparation time 20 minutes Serves 8

Shalom!

[historyteach]

Fabulous Greek Salad

The perfectly festive salad for any occasion, that is sure to please young and old alike.

4 leaves Romaine lettuce washed and checked for bugs. (I grow my own again.)
12 sun ripe baby tomatoes cut into halves
1 large cucumber, chopped (about 2 cups)
1/2 cup coarsely chopped red peppers
1/2 cup coarsely chopped yellow peppers
1/2 cup thinly sliced red onions
1/2 cup Feta Cheese crumbled
½ cup black olives

Tear lettuce into bite size pieces.
Combine all other ingredients and mix lightly.
Toss over lettuce.
Dress with vinaigrette dressing that follows.

Dressing:
1/4 cup olive oil
¼ cup lemon juice
Salt & Pepper to taste
¼ cup prepared mustard
½ Tbs. maple syrup or honey or to taste
Mix all ingredients and pour over salad

Preparation time 20 minutes Serves 8

I absolutely LOVE a Greek salad, and I never knew how to make the dressing before!

Shalom!

[historyteach]

Teriyaki Salmon Almandine
A light fish dish that is elegant as it is healthy and delicious

4-8 salmon fillets
½ cup honey
¼ cup Haddar teriyaki sauce, (Or any light terryaki sauce that doesn't over power the salmon. I also prefer wild salmon to farmed salmon. These are my own thoughts here. )
1 fresh clove garlic crushed
¼ tsp. fresh ginger root (optional)
½ tsp. nutmeg (optional)
½ cup water
½ cup slivered almonds

Place honey, teriyaki sauce, garlic, ginger, nutmeg, water, in a container with a tight fitting lid and shake vigorously until well combined.
Pour over fish.
Marinate for one hour with skin face down, then turn fish over, and marinade second side for another hour.
Spread slivered almonds over marinated fish and bake covered for 20 to 30 minutes on 350.
Remove fish from marinate before serving.
Decorate with a twisted slice of lemon.

Suggested serving: Serve over a bed of cooked angel hair pasta or rice pilaf.
Preparation time 20 minutes Serves 8

Shalom!

[historyteach]

Broccoli quiche
(This is a really nice variation, without the pie crust!)

This quiche is easy to prepare and it is delightfully light and flavorful, not to mention the health benefits of its ingredients..

9' round baking dish
¾ cup cornflake crumbs
2 16 oz. packages Bodek broccoli
1 large onion diced
3 eggs
½ cup homemade or light mayonnaise
1 Tbs flour
1 pint fresh mushrooms washed and sliced
Salt & pepper to taste

Line a 9' round baking dish with cornflake crumbs, set aside.
Sauté onions until they become translucent.
Add broccoli, mushrooms; when ready combine eggs, mayonnaise, salt, and pepper and add to sautéed vegetables.
Pour over prepared baking dish.
Bake for 45 minutes on 350.

To enjoy it as a dairy dish sprinkle some grated cheese over the quiche during last 10 minutes of baking. To keep it non-dairy, sprinkle top with more corn flake crumbs.

Preparation time 20 minutes Serves 8

Sounds like a great lunch!

Shalom!

[historyteach]

Pineapple kugel
(A kugel is a baked pudding, traditionally eaten by Jews on the Sabbath.)

This pie tastes almost like cheesecake. Simple, yet delightful! The mixture is enough to fill two pie crusts. Eat one and freeze the other for another night!

2 pie crust
4 eggs
1/3 cup maple syrup or honey
½ cup flour
¼ cup oil
¼ cup applesauce
1 tsp. vanilla
1 tsp baking powder
1 20 oz. crushed pineapple drained (no tidbits please)

In the food processor, with all-purpose blade beat all ingredients besides pineapple, when well mixed, add crushed pineapple.
Fill crust with this mixture.
Bake @ 350 for 45 minutes.
Decorate with fresh fruits.

Preparation time 15 minutes Serves 8

Hope you enjoy some of these recipes. I know I will!

Shalom!