[RiceDietProgram]

We have gotten numerous request for us to repost the recipe lists from the 2005 forum. Even though, these recipes seem to be the favorites for those following the diet at home, be aware, that we have no tried not tested ANY of these recipes.
Jayne
Rice Diet Program

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ShirleySue Vegetable Panini:

Pre-heat grill

Mix 1 Tbs. crushed garlic with 1 tsp. of olive oil (use a little more if needed)

Spread this mixture on the inside of two slices whole grain bread or French bread

Place some fresh spinach and fresh basil on the bread

Top with a few thin slices of bell pepper

Top with the other slice of bread.

Spray grill with non-stick cooking spray and grill til toasted.

(if I didn't need to lose weight I would put a slice of mozzerlla in it too)

You could also use the frozen mixture of chopped peppers and onions. I have also seen some recipes that have thinly sliced zuchinni in it
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catg47 - bean recipe

I would like to share this recipe with all. This was in a Dallas paper, served at a very exclusive hotel.

I use with as a dip, a salad, and I now add to my rice and baked potato.

3 cans of rinsed unsalted black beans ( I found at Whole Foods)
1 sm bag of frozen corn (thawed)
3 Roma tomotoes diced
1/2 c Cilantro chopped
1/2 bunch of green onions
1 jalapeno, minced (optional)
lime juice--I usually use 1/2 small bottle

Hope everyone enjoys as much as I do. Makes a big bowl and keeps well in the fridge.
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Tina in OH - bean recipe


I made this yesterday and it was soooo goood!

1 packet of dry pinto beans
1 whole sweet onion, chopped
1 green bell pepper, chopped
3 Tbsp. garlic, chopped (about 6 cloves)
a bunch of fresh cilantro chopped
2 Tbsp. Cumin powder
2 tsp. Chili powder (salt free)
8 cups of water
2 packets of herbox zero sodium chicken seasoning

Throw it all in the crock pot, cook on high for 8 hours.

Beans are perfect and flavorful, no need to soak beans. Also, this makes a huge batch. I served it with rice last night and salsa sooo GOOOOD! On Friday, I will puree the beans and make bean tostados....here is how.

Drain most of the liquid from the beans, puree in the food processor to the consistancy of refride beans. Spread mixture on low sodium corn tortillas (I use Pepitos brand, found in the dairy case with 5 mg. of sodium each). Bake in a 350 degree oven for approximately 10 minutes. Serve with chopped lettuce and fresh salsa. You can also buy the Guiltless Gourmet no salt tortilla chips and have those and use the beans as a dip. I offer cheese and sour cream to my family to add to their tortillas.
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cameronat

Refried Beans

1/4 onion, minced
1/4 cup green chiles, diced
1 garlic clove, minced
2 tsp fresh cilantro
1 15 ounce can pinto beans (no salt added)
3/4 cup garlic broth
1/2 medium tomato, diced

Saute onion, chiles, garlic clove, and cilantro for 4 to 5 minutes. Blend the beans and garlic broth in a food processor or mash them, then add them to the sauteed vegetables. Add the tomato and cook for another 5 minutes.
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catg47

Louisiana Cajun Rice

1 medium onion, chopped
2 Tbsp Oil
1 (13 3/4 oz) chicken broth (low sodium)
1 large bell pepper, sliced into thin strips
1 1/2 to 2 tsp chili pepper
1/2 tsp dried thyme leaves
1/4 tsp paprika
1/8 to 1/4 tsp ground red pepper
1 1/2 cups rice

Cook and stir onion in medium saucepan until tender but not browned. Add broth, pepper strips, and seasonings. Bring to full boil. Stir in rice, cover, remove from heat. Let stand 5 minutes. Fluff with fork. Makes 4 servings
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Diet Diva

I found this recipe in "366 Ways to Cook Rice, Beans and Grains" by Andrea Chesman. I bought it from Amazon when I ordered RDS. It's pretty good and I used Splenda brown sugar. It yields 4 servings, but I cut that in half and made 8 servings instead. It's about 1/ cup and is just enough! Enjoy!

Pick a good pie apple like Granny Smith, Golden Delicious, Jonathan or Northern Spy.

Apple Couscous
1 3/4 cups of apple juice or cider
3 apples, peeled, quartered and thinly sliced
1 cup uncooked couscous
4 to 6 tablespoons brown sugar
1 teaspoon ground cinnamon
Pinch nutmeg
1/2 teaspoon vanilla extract

Heat the apple juice to a simmer in a medium saucepan. Add the apples and simmer until tender, about 10 minutess. Stir in the couscous, 4 tablespoons of brown sugar, cinnamon, nutmeg and vanilla. Taste and add additional 2 tablespoons brown sugar, if desired. Remove from the heat, cover and set aside until the couscous is tender and all of the liquid has been absorbed, about 10 minutes. Serve warm or chilled.

Calories 334 - protein 6 grams - Fat 1 gram - percent of calories from fat 2% - cholesterol 0 mg, dietary fiber 5 gmm - sodiumm - 13 mg - calcium 41 mg.
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catg47

Fresh Vegetable Rice

1 large sweet onion, sliced into thin rings
1 large carrot, sliced diagonally
1 stalk celery, sliced diagonally
1 can (13 3/4 oz) low sodium chicken broth
1/4 tsp dried thyme leaves
1 1/2 cups of rice

Cook & stir onion, carrot & celery in oil in skillet until tender but not browned. Add broth & thyme. Bring to full boil, stir in rice. Cover, remove from heat. Let stand 5 minutes. Fluff with fork. Makes 4 servings.
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catg47 -

Garden Medley Rice

1 can (13 3/4 oz) low sodium chicken broth
2 cups of asst'd vegetables (slice yellow squash, peas, grated carrots, broccoli florets, etc)
1 tsp onion flakes
2 tsp dried rosemary leaves
1/4 tsp garlic powder
1 1/2 cups rice
Freshly ground pepper

Stir together, broth, vegetables, onion flakes, rosemary & garlic powder in saucepan and bring to full boil. Stir in rice. Cover, remove from heat. Let stand 5 minutes. Fluff with fork and sprinkle with pepper. Makes 4 servings.
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Silvia

GREEK PITA
1 whole wheat pita bread
2 cups of Lettuce
1/2 cucumber - sliced
1 apple - small slice pieces
2 tablespon of FF Yogurt
1/4 garlic
1 tablespon of Honey Mustard no sodium

In the blander, mix the yogurt with garlic and honey mustard. Mix until blended.

Mix the lettuce with the cucumber and apple in a container, put the yogurt sauce over the salad and fill your Pita bread! YUMMY!
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Silvia

VEGGIE SAUCE FOR PASTA or more ...

Chooped tomatoe (Parmalat - no salt added)
Ketchup - no salt added
1/2 red onion - french cut
3 garlics - chooped
1 red bell peper - Cut in big pieces
1 green bell pepper - cut in big pieces
1/2 cup of corn - no salt added
1/2 green peas - no salt added
1 can of green beans - no salt added

I use one teaspon of Olive oil to sautee the garlic and onion. Then I added 1 pot of chopped tomatoes and about 1/4 bottle of ketchup no salt.
Added the rest of the ingredients, pepper and Mrs. Dash Italian herbs.
Stir frecuently, cover and let it cook for about 30 minutes in medium heat.
You will get an AWESOME pasta sauce (put this sauce on you cooked pasta and enjoy!) or for example I am using this mixture today inside my 1 whole wheat pita bread for lunch! OR you can flat the pita on a pyrex , put the misture on top and boil in the oven for a veggie pizzaaaa!

1/2 cup is 1 veggie ... and less than 1/4 starch.
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Silvia

COUSCOUS with VEGGIES
1 1/2 cups of cooked couscous
1 zuchinni
1 yellow squash
1/2 onion
1 garlic
herbs
Mrs. Dash Southwest chipotle marinara
Balsamic vinager

cook the couscous and reserve it. Mix all the ingredients and cook them with the balsamic vinager and 2 tablespon of thre Mrs. Dash Southwest chipotle Marinara. Put 1 1/2 cup of this vegetables over a 1 1/2 cup of cooked couscous and you Will get a HUGE dinner plate. Oh, I put 2 teaspon of olive oil over the food! for my dialy fat.
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Silvia

SPINACH SALAD

2 cups of baby spinach
1 tomatoe
1/4 cup of mandarin orange - canned
1/2 apple sliced
2 tablespon of walnuts

Balsamic vinager with 1 tablespon of honey - mixed.

Mix all the ingredients. You 'll get your veggies, fruit and fat!
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Silvia

MEXICAN SALAD

2 cups of lettuce - finnely cutted
1/3 cup of rice
1/3 cup of black beans
1/2 cup of corn
1/2 cup of SALSA (I got the recipe from this forum)
1/4 onion and 1/4 green peper - sautee
1 teaspon of FF Sour cream (I save some of my dialy diary allowed from the breakfast)

Mix all the ingredients .... enjoy!
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Silvia

ROASTED POTATOES ... or alike!

3 small potatoes
parsley - a lot
garlic - some
Mrs. Dash herbs - a lot!
Salt --- no no no .. just kidding ... no salt!
1 teaspon of olive oil

Clean and cut the potatoes in half. (do not remove the skin) Microwave until they are done
Heat olive oil in a pot, add the potatoes and the rest of the ingredients. In high heat, mix the potatoes with the herbs and let them totast ..... serve hot! DELICIOUS! you won't miss the salt!

I put a couple of handful parsley, 2 pieces of garlic and the Mrs. Dash herbs in the food processor and chooped very thin .... then, I added this to the potatoes in the pot.
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Silvia

SAVORY RICE!
1 cup of Bastami Rice or any kind of rice
1/2 whole onion
1/2 bell pepper
2 pices of garlic
Mrs. Dash Southwest chipotle herbs
Mrs. Dash Southwest chipotle marinara sauce

Put 1 cup of rice and 2 cups of water, add the whole pice of onion, bell pepper and garlic (do not chop them, since you will remove them later) bring to broil, reduce heat and cover.
When the rice is almost done, remove the onion, pepper and garlic from the pot, add 2 tablespon of Mr. Dash Southwest chipotle marinara sauce and stir. Let it rest covered for few minutes, and enjoy and wonderful rice!
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ebearettes

These all sound wonderful. Have any of you cooked with fresh herbs? They give everything a much better flavor. I saw a tip on TV the other day, as they are expensive and tend to dry out. When you first get them home, clean them, then take the leaves off and put a few of each in an ice cube tray. Fill the tray up with water, and, voila, you have your herbs fresh and frozen When you need them, just drop an ice cube with the herb you need in whatever you're cooking.

I did it with rosemary yesterday, and it works like a charm.
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Timolin

Snack mix recipe

The Recipe

1/4 cup acceptable butter/margarine (unsalted)
1/2 teaspoon garlic powder
1/2 cup small unsalted pretzel sticks (optional)
1/2 cup puffed rice
1 cup spoon-size shredded wheat
1/2 cup unsalted peanuts (optional)


Melt margarine in non-stick skillet over medium heat. Add garlic powder and mix well. Add remaining ingredients and toss together. Serve warm. For a sweeter taste, use 1/4 cup raisins in place of the garlic powder.

Calories: 76 kcal Protein: 2 gm Carbohydrates: 5 gm Total Fat: 6 gm Saturated Fat: 1 gm Polyunsaturated Fat: 2 gm Monounsaturated Fat: 3 gm Cholesterol: 0 mg Sodium: 4 mg Potassium: 86 mg Calcium: 11 mg
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Chicago Lisa -

Soy sauce

I found this recipe for Soy Sauce Substitute at http://www.lowsodiumcooking.com.
I haven't tried it yet, tho (no molasses in the house-- yet)-- so I can't tell you if it's good or bad-- but looks like it might be worth trying

2 T Sodium Free Beef Bouillon
2 t Red Wine Vinegar
1 t Molasses
1/8 t Ground Ginger
ds Black Pepper
ds Garlic Powder
3/4 c Water

In small sauce pan, combine and boil gently uncovered about 5 minutes or til mixture is reduced to 1/2 cup. Store in refrigerator. Stir before using.
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Leeney wrote this in reply to my request for info about what to do with SUN DRIED TOMATOES:

Sun Dried Tomatoes - Need help, suggestions

Hi Lony, I get the ones packed in oil (Costco) and I blot the oil before I use them. I like them because they're soft and don't require soaking or heating before you use them. If you get the plain dried ones, I think you have to soak them first. One of my favorite ways to use them is on pizza. I start with an Ezekial tortilla which I toast in the oven, spread with tomato paste and Italian herbs and crushed red pepper. Then add chopped dried tomatoes (so full of flavor) and veggies of your choice. If it's a protein day, I also add some fresh mozzarella (50mg sodium/oz.) Then pop it back into the oven till heated and cheese is melted. They are also good in pasta sauce, in any veggie combination that you might cook, or chopped in salads. Hope this gives you a starting place. I love their flavor, so intense.
Leeney"
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Lony

Link to great page for SPICE BLENDS to make from scratch.

http://www.drmirkin....ice_blends.html

Do- it-yourself-from-scratch SPICE BLENDS at:

http://www.drmirkin....ice_blends.html

What follows is a link to the drmirkin.com website. The recipes are *NOT* specifically no added salt, but almost all are easily made into RDS-acceptable recipes. Take a look:

http://www.drmirkin....peListType.html
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v2low

I'm drooling - this is from http://www.lowsodiumcooking.com
I would just spray the backs with PAM rather than dip them


Spicy Potato Skins

These tasty potato skins are lower in fat than the "original" version because they are baked and not fried.

4 Potatoes
1/4 c Olive Oil
1 1/2 t Coriander
1/2 t Black Pepper
1 1/2 t Chili Powder
1 1/2 t Curry Powder



Preheat the oven to 400 degrees. Bake the potatoes for 1 hour. Remove the potatoes from the oven, but keep the oven on. Slice the potatoes in half lengthwise, and let them cool for 10 mins. Scoop out most of the potato flesh, leaving about 1/4 inch of flesh against the potato skin (you can save the potato flesh for another use, like mashed potatoes) Cut each potato half crosswise into 3 pieces. Place the olive oil in a small cup. Dip each potato piece into the olive oil and place it on a baking sheet. Combine the spices and sprinkle the mixture over the potatoes. Bake the potato skins for 15 minutes or until they are crispy and brown.

Yield: 24 Servings
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Sodium Category: SodiumFree


Diabetic Exchanges
0.5 Starch
0 Fruit
0 Milk
0 Other Carbohydrates
0 Vegetable
0 Lean Meat
0 Very Lean Meat
0.5 Fat


Nutrition Facts
Serving Size 1 Helping
Servings Per Recipe 24
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Amount Per Serving

Calories 64
Calories from Fat 21


% Daily Values *

Total Fat 2 gr
Saturated Fat 0 gr
Polyunsaturated Fat 0 gr
Monounsaturated Fat 2 gr
Cholesterol 0 mg
Sodium 3 mg
Potassium 171 mg
Carbohydrates 10 gr
Dietary Fiber 0.4gr
Protein 1 gr 4%

Vitamin A 1%
Vitamin C 7%
Calcium 1%
Iron 1%

* Percent Daily Values are based on
a 2000 calorie
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Leeney

I just came up with one last night that I liked.

Honey Mustard Salad Dressing

1T grey Poupon honey mustard (5mg sodium)
1 T balsamic vinegar
1 t olive oil

Good on spinach/mushroom salad.
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Leeney

Reply with quote
Sometimes I like a break from sweet or fruity oatmeal. This does it for me

Indian Sour Cereal

3 cups water
1 tsp unsalted butter
1 tsp cumin seeds
pinch of fenugreek seeds
1/3 cup millet
1/4 cup onion, chopped fine
1/4 cup unsweetened coconut, shredded
1/3 tomato, chopped
2 jalepenos, chopped
1 slice ginger root, chopped
3 dates, chopped

chopped cilantro for garnish if desired.

I don't make this the traditional way by making the Masala first, I just put everything in a pot, bring it to a boil, lower the heat, cover and simmer for about 40-45 minutes. Check and stir regularly to keep grain from sticking to the bottom of the pot and add water if needed. It should have a soupy consistency. This is a very good dish to clean the digestive system. As if we needed it on this dieta! It's spicy without being overwhelming. A nice change.
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Leeney

This comes from a friend from El Salvador:

Chimole

3 cucumbers (or 2 gourmet), diced
1/4 small red onion, chopped
1/2 bunch cilantro, chopped
8 Roma (Italian) tomatoes, diced
5 green onions with 1/2 of the green part, sliced
2-3 T lime juice, or to taste
(maybe a drizzle of olive oil)

Mix all ingredients together in a bowl. Chill and serve.
This is ver cool, refreshing and healthy. May be used as a salad or salsa.
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shirleysue

Ratatoule

1 eggplant, cubed
1 onion, chopped
1 zuchinni, sliced thick
1 yellow crook necked squash, sliced
4 tomatoes, (you can peel them if you want), chopped
non-stick spray or a little olive oil

Heat a large skillet with non-stick spray or pour a little olive oil (1-2 tsps.) in the skillet. Put vegetables in skillet and cook on low til vegetables are tender. (You can also do this using water in the pan instead of the oil).
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K-

I Stumbled upon this on http://www.calorieking.com. It's sounds like a very versatile recipe.

Grilled Beany Zuchini
Ingredients:
4 large zucchini (about 8 ounces each), cut lengthwise into halves
1 cup chopped red bell pepper
1 cup chopped onion
2 tsp minced garlic
1 Tbsp olive oil
1 medium tomato, seeded, chopped
1 Tbsp fresh basil (or 1 tsp. dried basil leaves)
1 can (15 oz) garbanzo or red beans (or 1½ cups cooked dry-packaged garbanzo or red beans), rinsed, drained, coarsely mashed
1/4 cup grated Parmesan cheese, divided (don't think I will do this ingredient)

Directions:
Hollow out zucchini with sharp knife, leaving 1/4-inch shells; reserve shells. Chop the zucchini that was removed.

Sauté chopped zucchini, bell pepper, onion, and garlic in oil in large skillet until crisp-tender, about 8 minutes. Add tomato and basil and sauté until tomato is wilted and mixture is fairly dry, about 5 minutes.

Add beans to side of skillet; coarsely mash about half the beans. Mix beans and 2 tablespoons cheese into zucchini mixture.

Spoon mixture into reserved zucchini shells; sprinkle with remaining 2 tablespoons cheese. Grill, covered, over medium-hot coals until zucchini shells are crisp-tender when pierced with a sharp knife, 10 to 15 minutes.
Variations:
Any canned or dry bean variety can be substituted for another. Soy or rice parmesan-type cheese can replace regular Parmesan.
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losergirl22

Reply with quote
I am used to eating very flavorful food - however most of the flavor came from fat, salt and sugar! Eating this was has made me feel great, but sometimes the food can be a little *bland* - If you're looking to spice things up a little, I just "invented" this the other night. It is wonderful as a side to a spicy indian curry or to zest up a boring salad. The smokey-spice really compliments the sweetness of bell peppers.

1 Red bell pepper
1 yellow or orange bell pepper
1-2 tsp olive oil
fresh ground black pepper
ground red chipotle powder (Penzy's spices)

Cut up bell peppers into thin strips. Heat up olive oil in skillet over med heat. Sautee until tender-crisp and sprinkle with black pepper and chipotle to taste. Enjoy!
CAUTION: a little of the ground chipotle goes a LONG way- dont ruin your food!
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Tina in OH

Here is a recipe, it is from the original rice house recipe book. These are soo delicious. I believe I add a little maple syrup to these. I cook them in the crock pot and I have taken them to quite a few parties and no one even knows they are rice house food. I usually double or triple the recipe for a crowd.

Rice House Baked Beans printed in the Original Rice Diet Recipes (I highly reccomend this book, it is my cooking bible, also Heal Your Heart...even just for the recipes)

Baked Beans

2 Cups - Tomato puree, no salt added
2 cups - Water
1 1/2 cups - Dry pinto beans
1/2 cup - Onion, chopped
1/2 cup - green bell pepper, chopped
1/4 cup - apple cider vinegar
3 Tbsp. - Minced garlic
1 Tbsp. - dry mustard
1 tsp. - chili powder
1 dash - white pepper

(I add real maple syrup to give it a sweet taste, you could also do the splenda brown sugar)

Soak beans overnight, strain and rice. Boil for 1 hour or until beans are tender. Preheat oven to 350. Combine beans with water, tomato puree, onion, green pepper, garlic and chili powder. Prepare the mustard by whisking the mustard powder, white pepper and remaining vinegar. Add mixture to beans, stir and transfer to an oven safe baking dish. Bake covered for 40 minutes, uncover and bake an additional 20-25 minutes.

Serving size - 6 oz.

162 Calories, 1 g fat, 9 g of protien, 32 g Carbohydrate, 11 g dietary fiber, o mg. of cholesterol, 30 mg. sodium
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To those of you who like zucchini - I use a pototo peeler and go lengthwise down the zucchini....you get thin ribbon like slices of zucchini......put a little olive oil in large frying pan; add some garlic and what ever seaonings you like....toss in the zucchini and it only takes a few minutes to cook~~~you have zucchini noodles - eat plain or put tomato sauce on top......really good.

Kemah
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Tina in OH

Kashi Bean Burgers
From Heal Your Heart

2½ c uncooked Kashi cereal (the kind like oatmeal)
3½ c uncooked black beans
¼ c red wine
6 garlic cloves, minced
2 large onions, chopped
1 green pepper, chopped
3 Portobello mushrooms sliced
¼ c chopped fresh parsley
1 t freshly ground black pepper
28 oz no-salt tomato puree
1-1/8 c whole wheat flour
Vegetable cooking spray

Cook beans as described in Chapter 12. (wash / soak [3
parts water to 1 part beans -- rinsing a few times
during soaking process] / cook)

Bring 5 c of water to a boil; add Kashi or grain
mixture and lower heat to medium. Cook, covered, for
25 minutes, or until water has been absorbed. Remove
from heat and let the cereal rest, covered, for 5
minutes.

Heat wine and add garlic, onions, green pepper,
mushrooms, parsley, and black pepper. Sautee for 10 to
15 minutes, or until vegetables are tender. Add
vegetable mixture and tomato puree to cooked cereal.
Add cooked beans and mix thoroughly. Put mixture in
food processor and process until approximately ¼ of
original volume. The mixture should not be pureed
into a paste, but left chunky enough to hold together
in a patty.

Preheat oven to 400 degrees.

Coat a large baking pan with vegetable cooking spray.
Place ¼ c whole-wheat flour on a plate or piece of
waxed paper. Measure out ½ cup of bean/cereal mixture
into the palm of your hand and form into a burger
-shaped patty. Lightly dip patties in flour, then
place on oiled baking pan. Bake for 20 minutes

Yield 18 cups or 36 ½ burgers

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pbell

CROCKPOT OATMEAL WITH APPLES

2 apples, peeled, cored and sliced
1/3 cup brown sugar splenda
4 cups water
2 cups old-fashion uncooked oatmeal
1 Tbls. cinnamon
1/4 cup splenda
1Tbls.vanilla

Coat the apples with the brown sugar and cinnamon by stirring or shaking. Place the apples in the bottom of the crockpot. Mix remaining ingredients and pour oatmeal mixture on top. Do not stir. Cover and cook overnight on LOW (8-9 hours).

In the morning, stir thoroughly. Sometimes I add blueberries in with the oatmeal before cooking. As leftovers....cold this tastes like bread pudding and you can use lemon curd or syrup for the sauce.
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llsavage

I made the garlic roasted potatoes tonight for dinner and oh my gosh were they ever good!! I put the potatoes in my steamer with minced garlic and parsley, in the center where the steam comes through, for 30 minutes. I put the potatoes and Mrs. Dash in the fry pan with the olive oil, I am telling you they had a wonderful, flavorful taste. Thanks for the recipe.

Lisa
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fazeone


VEGIE SOUP (TO PUT ON TOP OF 1/2CUP RICE)
1 Small head of cabbage / 1 pkg. spinach
1 large onion chopped / 1 Tbsp. garlic / 2 zucchini
chopped / 2 medium tomatoes chopped / no salt
boullion cubes....or 1 can no salt chicken broth...
Cut cabbage into small pieces and cover with water.
Boil until semi soft....Add spinach, onion, garlic and tomato....
cook until soft. Add chicken flavoring...zucchini and
you may use parsley, basil to flavor ....you may also
add onion soup mix for taste but make sure it has
low sodium....(I try to flavor things with Mrs. Dash
or fresh herbs..)
Tastes wonderful of 1/2 cup rice...
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Leeney


This is a wonderful summer salad.

Kashi Apricot Salad

1 pkg kashi breakfast pilaf cooked
¼ cup white balsamic vinegar
1 cup celery,diced
4-5 scallions, sliced with ½ the greens
½ cup shredded carrots,
½ cup dried apricots, coarsely chopped
¼ cup slivered almonds
2 T fresh herbs(chives, mint, tarragon, thyme) alone or in combination.
fresh ground pepper to taste
.
Cook Kashi according to package directions. Add vinegar and let cool slightly. Then add the rest of the ingredients. Drizzle with 1 t olive oil (optional), mix, chill and serve

This is also good in the Fall with dried cranberries and walnuts. Feel free to omit the nuts if you?re not on Phase 3.
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MalsRCool

Curried Lentils (From Original Rice Diet Recipes)

3/4 cup lentils
1 cup carrots, shredded
1 cup yellow onion, chopped
1 tablespoon garlic, chopped
2 cups water
1 tablespoon curry powder
1/2 teaspoon ginger

Add lentils to large pot and cover with water by several inches. Heat to a boil, remove from heat, let stand for 45 minutes, strain and rinse.

Meanwhile, add onions and 1/4 cup of water to a pot, cover and cook on medium/low heat about 5 minutes or until soft, stirring occasionally. Add garlic, cover and cook for 5 minutes, then add remaining water, curry and ginger. Cover pot and cook for 8 - 10 minutes. Add lentils, stir, cover and cook for 35 minutes, stirring occasionally.

Serving size 6
Serving ideas: 6 ounce servings

Per Serving: 106 calories; trace Fat (3.8% calories from fat); 7g Protein; 19g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 14mg Sodium
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v2low

Not sure, I think this is from the book - re-posted from Bethie

Rachelle's Mexican Baked Beans

1 TB canola oil
2 cups red onion, chopped
6 garlic cloves, minced
4 raw jalapeno peppers, minced
2 cups red bell peppers, chopped
1 TB cumin
1 1/4 cups tomato sauce (Muir Glen)
1 TB honey
1 TB molasses
2 TB Dijon mustard, no salt added
1 15-ounce can pinto benas (Eden)
1 15-ounce can Great Northern Beans (Eden)

** I doubled the honey since I didn't have molasses on hand.

Preheat the oven to 350.
Heat a heavy pan or deep skillet and add oil. Saute' oinions for a few minutes - to your liking. Add garlic, jalapenos, bell pepper and cumin and saute' for a few more minutes. Stir in the tomato sauce, honey, molasses, mustard and all the beans. Reseason as needed with cumin and pepper. (I didn't reseason b/c it was spicy enough already.)
Pour this mixture into an oven-safe dish and bake, uncovered, for at least 30 minutes. The lnoger you cook it, the more the beans will "set up" as the liquid is drivien into the beans and to the atmosphere. (I cooked for 30 min. and that was fine.)

Yield: 6 servings (1 cup per serving)

Calories: 224
Fat Calories: 32
Fat: 3.5 g
Saturated fat: 0 g
Cholesterol: 0 g
Protein: 9 g
Carbs: 42 g
Dietary fiber: 11 g
Sodium: 79 mg
Calories from fat: 14%
Calories from Saturated fat: 0%

Allowances: 1/2 fat + 2 starches - 1 1/2 vegetables

ENJOY!

Let me know if this works for you, too.

bethie
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hhfire623


"DIET RICE PUDDING"

1 C ground oatmeal
1/2 c raisins
1 C long grain rice
6 C skim milk

heat all ingredints to boil in saucepan, then cover and reduce heat to low for 30 min. after 30 min, stir in 1 tsp. vanilla, 1 tsp cinnamon, and 20-25 packets Equal sugar substitue. Place in fridge for 4 hours or overnight.
voila! breakfast on the go! enjoy!!
(ps, i got this recipe from lowsodiumcooking.com)
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Lony

4 SPICE BLENDS Recipes from

http://www.drmirkin....ice_blends.html

(I particularly love the Harissa, but note that it is HOT HOT)


Look for "mild" curry powder or chili powder and add the degree of heat you want with a little cayenne pepper or hot sauce such as Tabasco. If you don't like one spice blend, try another brand; each manufacturer has its own formula.

Harissa Spice Blend
A little harissa goes a long way! Stir in a tiny bit while you cook, or let each person mix a little into their own portion of any vegetable or bean dish. Be sure to caution anyone who is not familiar with Harissa.
2 tbs cayenne
1 tbs ground cumin
1 tsp ground caraway
1 clove garlic
1/2 t. salt

1/4 cup fat-free Italian salad dressing **IF you can find nonsalt, low sodium~!

*I don't add the Ital dressing. I keep the dry spices mixed in a jar, and then just before I use, I add a tsp of olive oil and mix and add.*

Mix the dry spices in a small refrigerator container. Peel the garlic clove and press it through a garlic press into the dry spices. Add the salad dressing and mix well. Store covered in refrigerator (keeps indefinitely.) Very hot!



African Berbere Spice Blend
3 tbs sweet paprika
2 tsp ground cumin
1 tsp cinnamon
1 tsp tumeric
1 tsp dry ginger
1 tsp ground coriander
1 tsp nutmeg, mace or allspice
1/2 tsp cloves
1/2 tsp cayenne, or to taste



Mix all ingredients. Store in an airtight container.


Yield: About 1/4 cup



Garam Masala Spice Blend
2 tbs freshly ground black or white pepper
2 tsp ground cumin
2 tsp ground coriander
2 tsp cinnamon
1 tsp cardamon
1 tsp nutmeg
1/2 tsp cloves


Mix all ingredients. Store in an airtight container.


Yield: About 1/4 cup.





Yield: About 1/4 cup



Dessert Spice Blend
Hot breakfast cereals and whole grain desserts can be made more delicious with a cinnamon-based spice blend. Find a good ?Apple Pie Spice? or ?Pumpkin Pie Spice? in your supermarket or make your own with this recipe.
3 tbs cinnamon
1 tbs nutmeg
1 tbs dry ginger
1 tsp cloves
1 tsp cardamon
1 tsp mace


Mix all ingredients. Store in an airtight container.

Yield: About 1/4 cup
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xstitchnan


I got this recipe off of Discovery Home tv. The Chef @ Home program is very good. I don't know the salt content of the white wine vinegar, but as long as we watch it and the raisins, this ought to be ok.


Vanilla Vinegarette Dressing with Bok Choy Salad

Ingredients:
1 part Honey
1 splash Vanilla Extract
1 part White Wine Vinegar
2 part Olive Oil
Bok Choy, cut into tiny shreds
Raisins

Instructions:
Mix first 4 ingredients to form vinegarette. Pour over Bok Choy & Raisins for a salad.
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NYLatinaPR


Red Pepper Sauce

1 - 6 oz can of tomato paste (low sodium...of course)
1 - Red bell pepper
1 - clove of garlic
1 - small onion
A bit of black pepper to taste
1 - cup of water

Blend all ingredients in blender until smooth.

Simmer for 30 minutes.

Has a garden sort of taste LOL I usually eat this over my rice, pasta, barley, etc.
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spydersong


Pasta Sauce

Ingredients:
4 garlic cloves (chopped or minced)
1 onion (chopped or minced)
6 medium tomato (or 2 large cans of peeled, chopped tomato)
1 lemon
1tbsp tomato paste
handfull of fresh parsley
handfull of fresh basil (or 1/2 tbsp)
1/4 vegetable broth
pepper


Preparation:
a heavy bottom pot works best

1. Saute the garlic and onion in the vegetable broth until soft
2. stir in tomato paste and chopped tomatoes
3. simmer for 10-15 min
4. add in parsley, basil
5. simmer for an additional 5-10 min
6. add juice from 1 lemon and pepper to taste


1 c = 2 vegetables

1.5 cups of pasta + 1 c of sauce and 1c of spinach mixed in - very yummy dinner.
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Shiny


Lots of ingredients, but really easy.

Crock Pot Red Beans and Rice

Ingredients
1 pound red kidney beans
1 large onion chopped
1 bell pepper chopped
1 cups celery Chopped ? optional
2 cloves garlic minced, or more to taste
1 bay leaf
Red pepper or cayenne to taste
1 Tbl - Oregano
1 Tbl - Thyme
1-3 tsp - Paprika
1-2 tsp - Celery Seed
Black pepper to taste
Water or stock to cover beans

Cooked brown rice

Directions:

Wash beans. In the crock-pot put: the washed beans, onions, bell pepper, celery, garlic, bay leaf, cayenne, oregano, thyme, paprika, and celery seed. Pour enough water in the crock-pot so that the water is 2 to 3 inches above the beans. Turn the crock-pot on low and cook overnight or 10 hours or during the day while at work. Do not peak or uncover. Or cook on high till done 6-8 hrs. I cooked it on high and held it on low until I was ready to serve.

When beans are done check and see if the water has been reduced. If further reduction of water is needed and generally it is needed, turn the cooker on high. Smash some of the beans to thicken and cook one or two more hours if needed. Remove bay leaf and season to taste with black pepper and adjust cayenne.

serve over rice - it's easier to measure that way

I tend to like it soupier than most people but it?s up to you. Since Tabasco has sodium I gave my bowl a few shots of vinegar. And once it is all cooked I counted it all as a starch - like beans and rice. I didn't bother with trying to count the veggies - although they do have sodium - like the celery.

It makes a lot but this tastes better reheated the next day and I think you could freeze it in portions. Husband never leaves leftovers after the second day.
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Shiny


Ricer's Insalata Caprese

Sliced tomato
Basil torn into shreds
pepper, opt.
2t - Balsamic Vinegar per serving, opt.

1t - EVOO, Extra Virgin Olive Oil, per serving

Sprinkle basil over tomato slices on a salad plate, drizzle with oil, vinegar if using, and a grind of fresh pepper

Not quite the same without the cheese, but still very good with fresh garden tomatoes
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Molly January


Low Fat Potato Salad from Jaaaacki


INGREDIENTS:

* 1 pound baby red potatoes
* 1 cup asparagus tips
* 1/2 red onion, sliced
* 1/4 cup fat free, reduced sodium chicken broth
* 2 tbsp white wine vinegar
* 2 tsp Dijon mustard
* 1 tsp extra-virgin olive oil
* 1 garlic clove, crushed
* Fresh ground black pepper to taste

PREPARATION:
Place potatoes in a large pot and cover with water. Bring to a boil then simmer for 10-12 minutes. Add asparagus tips and simmer for two to three minutes more, until asparagus is bright green and potatoes are tender Drain vegetables and allow to cool for a few minutes. Cut potatoes into quarters.

While potatoes and asparagus are cooling, whisk chicken broth, vinegar, mustard, oil and garlic together in a small bowl. Place vegetables in a large bowl. Top with red onion slices. Drizzle dressing over salad. Gently toss to coat. Serve warm, at room temperature or chilled.

Serves 4-6

Per Serving: Calories 112, Calories from Fat 12, Total Fat 1.3g (sat 0.2g), Cholesterol 0g, Sodium 112mg, Carbohydrate 23.2g, Fiber 4.8g, Protein 4.3g
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Lony

Rice House Sushi: Jayne just posted this:

Sushi
Posted 2006-06-03 20:04

Heres the recipe we use at the 'Rice House" to make healthy sushi

Rice for Sushi: Rice should be shiny, not mushy. Be careful not to smash the rice when mixing the ingredients. Preferably stir with a plastic paddle.

2 Cups Short Grain Rice, 3 cups cold water

?Dressing? for Rice:
1/4 Cup Plain White Rice Vinegar- no salt or sugar added
1-Tbs. Sugar or sweetener

PREPARATION: Wash the rice well with cold water until the water is clear as some short grain rice is polished with talc. Combine the dressing ingredients in a saucepan and use medium heat until the sugar is dissolved. Set aside to cool.COOKING: Bring rice and water to a boil. Cover the pot, reduce the heat to simmer and cook for 10-15 minutes until all the water is absorbed. Pour the dressing over the rice and mix well. Make sure not to mash the rice. Allow the seasoned rice to cool to room temperature before using. Keep it covered with a moist towel and don?t refrigerate the rice. Sushi rice should be eaten the day it is made. To make the rice less sticky- Cool it quickly using a fan while gently turning the rice. This will take about 10 minutesTIP: If you like brown rice, you can mix brown rice & sushi rice for a 1:1 ratio
TIP: 2 cups of dry rice make approx. 5 cups of cooked rice, which makes approx. 10 sushi rolls.
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Leeney

Made a quickie cole slaw tonight that turned out pretty well.

Cole Slaw

1 pkg prepared slaw mix (or equivalent shredded cabbage)
3 or more T white balsamic vinegar (white just for color)
1T Mrs. Dash zesty garlic marinade
1T Mrs. Dash lemon peppercorn marinade
1t dill weed
1t celery seed
2T low sodium mayo (80mg/T)
1T honey

Put all ingredients into a large plastic container with lid. Shake, shake, shake. Refrigerate. Then serve. Makes about 5-6 one cup servings.
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blueberry

I've been making this recipe for tabouli for twenty years. This salad of Middle Eastern origins is from the original Moosewood cookbook. The only adaptation I made for the RD was eliminating the salt and reducing the oil. I made it a few days ago and it was delicious! Very refreshing on a hot day.

(Edit: I revised the amount of mint.)

Tabouli
6-8 servings
You should begin to soak the bulghur at least 3 hours before serving time. It needs to thoroughly marinate and chill.

1 cup dry bulghur (AKA cracked wheat) (it swells 3-4 X)
1 1/2 cups boiling water

Group 1
1 Tablespoon good olive oil
1/4 cup fresh lemon juice
1-2 cloves garlic, minced
1/2 tsp, or more, freshly ground black pepper

Group 2
1 packed cup chopped fresh parsley
1/8 cup fresh mint, chopped (or 1/2 tsp. dried mint)
2 medium tomatoes, diced, or similar amount of cherry tomatoes
1 large cucumber, diced
2-3 green onions, sliced
1/2 green bell pepper, diced

Combine bulghur and boiling water in a bowl. Cover and let stand 20 minutes, or until bulghur is chewable.

Add Group 1 to bulghur and mix thoroughly. Chill until ready to serve. Before serving, mix in Group 2.
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debbie_j


Seasoned Un-salt

This blend comes close to approximating the flavors in the typical seasoned salt blends like Lawry's, without the sodium. Use it anywhere seasoned salt is called for or when you want to give food a little extra flavor.

1 t Chili Powder
1/4 t Celery Seed
1/2 t Nutmeg
1/2 t Coriander
1 t Onion Powder
1 t Paprika
1/4 t Garlic Powder
1 t Turmeric

Mix together. Store in an airtight container.


ENJOY , deb
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Leeney

Samba's Gingered Pear Cake

1 1/2 canned pears (in own juice) drained
1/2 ripe banana, mashed
1/2 C dry oatmeal
1/4 t each: cinnamon, nutmeg, ginger

Mix all ingredients together and put in individual baking dish. Sprinkle sugar on top if desired. Bake at 350 degrees for 30-45 minutes till brown. Makes 1 serving.

I usually make multiple servings of this at one time in a baking dish, then slice into individual portions and freeze. Great for a detox day.
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Trinity

I came up with this recipe on my second day to use up left over pasta noodles and to satisfy my craving for Asian food. It was soo good I made it again the next day!

Veggie Lo Mein Trinity Style

1 ½ cups of finely shredded cole slaw mix (cabbage and carrots)
½ cup of water
2 tablespoons of onion
1 teaspoon of sesame oil
½ cup of snow peas
½ cup of broccoli
1 tablespoon of soy sauce substitute (recipe below)
1 package of sodium free chicken broth powder
1 ½ cups of cooked whole wheat pasta noodles

Add cole slaw mix, onion and water to stir fry pan and cover over medium high heat until almost tender. Remove lid and allow most of the water to evaporate. Approx. 5 minutes. Add sesame oil to pan and stir fry until some of the mix turns golden brown. Keep stirring to prevent sticking. Sesame oil gives it the authentic Asian flavor, don?t skip this.
Meanwhile, steam snow peas and broccoli in microwave until tender.
Stir in pasta and sprinkle package of low sodium chicken broth poweder over the mix and at this point I add ¼ to ½ cup of additional water to the mix and stir well. Next stir in the steamed veggies and soy sauce substitute and serve immediately.


Soy Sauce Substitute
From http://www.lowsodiumcooking.com

2 T Sodium Free Beef Bouillon
2 t Red Wine Vinegar
1 t Molasses
1/8 t Ground Ginger
ds Black Pepper
ds Garlic Powder
3/4 c Water

In small sauce pan, combine and boil gently uncovered about 5 minutes or til mixture is reduced to 1/2 cup. Store in refrigerator. Stir before using.
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Icicle61

Hello!
Just wanted to let everyone on this thread know that I tried Spydersong's Pasta Sauce recipe, and it was delicious!
I think reviews of the recipes would be very helpful for everyone. At least I hope so!
Thanks Spydersong!
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2kids2cats


MMMMMMMMMMMM Pizza

I found a prepared pizza crust (Mamma Mia's thin and crispy) which for 1/4 of the crust is only 180 calories and 150 mg of sodium, so it is right in line with 2 starches. Anyway, I skipped any sauce and loaded that sucker up with tomatoes, spinach, fresh basil, onions, garlic, mushrooms, and red bell pepper. I put then added just a touch of low fat fresh mozzerella. (I'm gonna skip my dairy tomorrow, put in the future will plan ahead for it). It would be just as good with no cheese, if that is a concern for you. Anyway, 1/4 of the pizza was my dinner. I felt so indulgent!!!
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spydersong


Thank you Icicle for your review. Here's a salsa recipe.

Salt Free Salsa

1-2 tomatoes
1 small onion
Handful of fresh cilantro
1 clove garlic or garlic powder
2 Tablespoons lime juice
¼ tsp chili pepper

Pulse everything in a food processor for 30 seconds. Enjoy. (You can do this by chopping with a knife as well
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SHARON'S BRAZILIAN BEANS:
(OK, in Portuguese it's spelled with an S: Brasil)

cooking black beans like a Brasilian due to a Brasilian exchange student and a trip to Brasil. I dump a can of black beans into a med. pot add about 1/2 a can of water and 5 bay leaves, some onion or garlic and let it simmer for 30 minutes to an hour. Then I remove from the heat and let cool a bit. Remove the bay leaves and place the beans and juice over rice (I prefer white rice rather clumpy). The beans will get very thick as they cool.
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BARBIEFEFE's Bread Recipe

I did the bread in my bread maker this am. Here is the ingrediants I used.

2 1/4 cups organic flour
7/8 cup of water and a tad more
1tsp yeast
added dill weed.
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RiverRat

This sandwhich is so good that my husband who is not on this diet loves it.

2 slices of non-sodium ezekial bread, toasted;
spread the toast with Mendocino Mustard (no sodium);
Make a sandwich using raw spinach, 1/2 roasted red bell pepper, cuke slices, and vidalia onion slices and 1 Tablespoon of raisins.

I'll look for a web site for the mustard -- the jar states 0% sodium and it adds alot of "salty" bite.


Mendocino mustard can be ordered online. Go to http://www.mendocinomustard.com
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slf19


Hi,
This low-sodium website has as very good salsa recipe I enjoy.
Miles of smiles,
Sharon
http://www.lowsodium.../free/Salsa.htm
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Lynnie

This just kind of snowballed into a very tasty meal-
I made quinoa (first place in a strainer and run cold water over it for 2 minutes) Then place in pan with 1/3 cup orange juice and 2/3 cup water - bring to a boil, then reduce heat to medium low for about 12 minutes - or until the liquid is gone. Let cool.
While that was cooking, I diced up fruits until I had a cup - apricots, prunes, dates, raisins and cranberries
Then diced up veggies - scallions, leeks, bermuda onions, yellow & red peppers, cherry tomatoes, carrots, English cucumbers and sun dried tomatoes - I just kept dicing until I have my measured portion.
I spiced it up with Mrs Dash, fresh parsley, fresh dill, 1 tablespoon fresh lemon and 1 teaspoon canola oil
Then tossed everything together - the colors just pop - and the flavors are rocking!!!
Very filling - very fresh - very simple to do - does take a few minutes to dice everything up.
Just started on Sunday (6/4) and have already lost 6.4 pounds - can't believe it - am truly enjoying RD.
Still waiting for my book - hopefully it will arrive in the mail by the weekend.
Oh another thing - I added some fresh pineapple and its juice to my kidney beans and brown rice and corn medley tonite - it created a bit of a different taste with the pineapple.
Happy Ricing!
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Lynnie

Fresh Spices
When I come home with my fresh spices - I wrap them in dry paper towels and store them in zip lok bags and then refrigerate them - as I use them - if the towel has become at all damp - I replace it with a new dry one - the spices have a much longer shelf life this way.
I have found the fresh spices add so much more flavor to my cooking!
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spambarn


NOT A RAW APPLE

Core 1 apple and chop into small peices.
Place in bowl with 1 tbsp water, cover tightly
and microwave for 2 minutes.

Add
1/2 to 1 tsp cinnamon,
dash of nutmeg
dash of ginger powder
1/2 tsp splenda
a few drops of vanilla, rum, or maple extract.

Mix and enjoy. I like eating it while it is piping hot,
as it lasts longer that way. Raw plain apples are nice,
but this is even better !!

Takes only 3 minutes to make and counts as 1 fruit.
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julepirtle

Pulled out of saveatot's post -- but it looks good!

Summer salad

cold asparagus, cucmber, green beans , 4 grape tomatoes, yellow sqarsh, 1/3 cup red kidney beans, 4 red grapes, 3 slivers of a green apple tossed with a tesp of balsamic vinegar.........

6 ounces of a backed potatoe added to
fresh garlic and onions sauteed in 2 tesp oilive oil
spices.

IT WAS GOOD!!!!!
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julepirtle


6 cups broccoli rapini
1 cup water
1 tbsp fresh garlic, minced
1 tsp olive oil
1 pinch red pepper flakes

Saute' garlic in oil until lightly browned. Rinse broccoli, snip off 1/2" from bottom of stems and remove any brown spots. Place in pot and cover for 3-5 minutes. Add water, cover and cook additional 3-5 minutes stirring once. Mix in the red pepper and serve.

4 servings, 76 cal, 1g fat, 10g protein, 13g carb, trace dietary fiber, 65mg sodium
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julepirtle


INGREDIENTS:

* 1 pound baby red potatoes
* 1 cup asparagus tips
* 1/2 red onion, sliced
* 1/4 cup fat free, reduced sodium chicken broth
* 2 tbsp white wine vinegar
* 2 tsp Dijon mustard
* 1 tsp extra-virgin olive oil
* 1 garlic clove, crushed
* Fresh ground black pepper to taste

PREPARATION:
Place potatoes in a large pot and cover with water. Bring to a boil then simmer for 10-12 minutes. Add asparagus tips and simmer for two to three minutes more, until asparagus is bright green and potatoes are tender Drain vegetables and allow to cool for a few minutes. Cut potatoes into quarters.

While potatoes and asparagus are cooling, whisk chicken broth, vinegar, mustard, oil and garlic together in a small bowl. Place vegetables in a large bowl. Top with red onion slices. Drizzle dressing over salad. Gently toss to coat. Serve warm, at room temperature or chilled.

Serves 4-6

Per Serving: Calories 112, Calories from Fat 12, Total Fat 1.3g (sat 0.2g), Cholesterol 0g, Sodium 112mg, Carbohydrate 23.2g, Fiber 4.8g, Protein 4.3g
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cakky


Recipe for Falafil, saw it on the food network. I haven't made it yet, but all the ingredients will fit with a little modification. Kinda lengthy, sorry

Falafel Recipe courtesy Tyler Florence and JoAnn Cianciulli
Show: Food 911
Episode: Falafel Fanatic

Recipe Summary
Difficulty: Medium
Prep Time: 30 minutes
Inactive Prep Time: 24 hours
Cook Time: 20 minutes
Yield: 24 falafels

2 cups dried chickpeas, picked through and rinsed
1 teaspoon baking powder
1 small onion, coarsely chopped
6 garlic cloves, smashed
1 tablespoon cumin seeds, toasted and ground
1 tablespoon coriander seeds, toasted and ground
1/4 teaspoon red pepper flakes
2 handfuls fresh flat-leaf parsley, leaves coarsely chopped
1 handful fresh cilantro, leaves coarsely chopped
Kosher salt and freshly ground black pepper
Vegetable oil, for frying
8 warm pita bread, store bought or homemade recipe follows
Tahini Sauce, recipe follows
Shredded lettuce, sliced tomatoes, chopped cucumbers


Put the dried chickpeas in a large bowl and add cool water to cover by 2 inches. Soak the beans in the refrigerator for at least 18 hours or up to 24; the chickpeas will swell to triple their original size. Drain and rinse thoroughly.
Put the soaked chickpeas in a food processor and pulse to coarsely grind, not until smooth but with no whole chickpeas remaining either. Add the baking powder, onion, garlic, spices, and herbs; process until the mixture is pureed; scraping down the sides of the bowl as needed. Taste and season with salt and pepper. Transfer to a bowl and refrigerate while heating the oil, this should take about 15 minutes.

Pour 3-inches of the oil in a deep fryer or deep heavy pot and heat to 375 degrees F.

Roll the falafel mixture into ping-pong size balls. (Alternatively, use an ice cream scoop.) Carefully slip a few at a time into the hot oil, making sure they don't stick to the bottom. Fry until the chickpea fritters are a crusty dark brown on all sides, turning as needed, about 5 minutes per batch. Remove the falafels with a slotted spoon and drain on a platter lined with paper towels.

Open the pita bread halves to make pockets (don't split all the way) and put 4 fried falafels into each. Drizzle with the tahini sauce and layer with lettuce, tomatoes, and cucumbers. Serve immediately.


Tahini Sauce:
1/2 cup tahini (sesame seed paste)
1/2 cup plain yogurt or water
1 lemon, juiced
2 garlic cloves, chopped
Pinch salt
Pinch paprika


Combine all the ingredients in a blender, process on high speed to make a smooth and creamy sauce. Adjust seasoning, to taste, and serve with falafels or as a salad dressing.
Yield: about 1 cup
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Leeney

Mushroom-Barley Soup

8 oz. fresh mushrooms, sliced
1 medium green pepper, chopped
1 medium onion, chopped
1 clove garlic, minced
1 T olive oil
3/4 cup barley
3/4 t ground sage
5 cups broth (either no-salt-added vegetable stock or the sodium-free beef bouillon)

In a 3 quart saucepan, sautee veggies till tender in olive oil, about 5 minutes. Stir in barley and sage. Add broth and bring to boil. Reduce heat. Cover and simmer about 30 minutes or till barley is tender. Serves 6
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ck01

Hummus

I have a recipe for hummus RD style
2 cans of no salt garbonzo beans or dried one
2 gloves of garlic more if you like
fresh lemon to your taste I use half of A lemon
put all ingredrent in a food processor until chick peas are puree. the more lemon I put the less I miss the taste of salt well thats me any way.e
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mbseirani


My Couscous Salad

1 1/2 Cups of small chopped veggies (which to me addes up to about 3 cups of veggies)
1 cup of cooked plain couscous
1/2 cup of Goya canned, wll rinced, small white beans

I use tomatoes, cucumbers, yellow squash, minced fresh curly parsley, scallion osweet red & yellow peppers, minced scallion onions, minced fresh mint (not too much, about 4-6 leaves) If you love garlic like I do, I crush 2 cloves of garlic with my pedestal & mortor and add. Otherwise I add garlic powder to the veggies.

I mixed 1 tsp of EEVO (extra virgin olive oil) to the veggies first. Then I add to the couscous and juice between half to 1 whole lemon and mix. Once thoroughly mixed, I through in the beans, toss, and chow down!

If I'm feeling a great need for salt, I'll add a few dashes, but it's good without it anyway.

Enjoy!
Mireille
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Lynnie

I was craving a good burger and could not find a veggie burger at my local markets that weren't full of sodium - So went online and found some low sodium burgers to make on my own. Some may need a little tweaking to fit into the RD program - but basically they all seem do-able.
Remember none are RD approved but with some minor adjustments I think they will all work.
Here goes:

LENTIL WALNUT BURGERS - 4 servings
3/4c toasted walnuts
1/3c dried breadcrumbs
3 cloves chopped garlic
2 tsp ground cumin
2 tsp ground coriander
1/4-1/2 tsp red pepper flakes
season to taste
3/4c lentils, cooked, drained & cooled
4 tbsp olive oil
1 lg egg
1. combine walnuts, breadcrumbs, garlic, cumin, coriander, pepper flakes and seasonings of your choice in a food processor.
2. process until finely ground
3. add lentils & 1 T oil; pulse until coarsely chopped
4. some lentils should remain whole
5. whisk egg in large bowl
6. add lentil mixture and stir well
7. divide lentil mixture into 4 equal size parts and roll into balls
8. flatten them into 3/4 inch patties
9. heat remaining 3T oil in large skilled
10. add burgers & cook over med low heat until crisp & browned, turning gently after 8 to 10 minutes.
11. serve with topping of tomatoes, pickles, lettuce, etc
____________________
CUCUMBER RELISH TOPPING FOR BURGERS - 6 serving
1t dill seeds
1t mustard seeds
2T cider vinegar
1T vege oil
1T dijon mustard
1 med cucumber, thinly sliced
2 med tomatoes, thinly sliced
1 sm red onion, thinly sliced, separated into rings
1. combine first 5 ingredients in med bowl
2. add remaining veggies; toss to coat
___________________________
POTATO BURGERS- 6 servings
(make a batch & freeze leftovers)
½-1 raw onion, grated
4 lg potatoes, grated, with or without peel
½c whole-wheat flour
1/4c water
1. mix all ingredients in a bowl
2. ladle onto non-stick pan on med heat
3. form into burger size and thickness
4. cook for 8-10 min, flip & cook 5-8 min.
5. use a food processor to grate potato & onion
6. onion will be gooey but this is ok
1 serving, yield 6 servings
calories 227; total fat 0.4g; cholesterol 0mg; sodium 15mg; potassium 1089mg; total car 51.2g; dietary fiber 6.8g; sugars 2.4g; protein 6.4g
_____________________________
MILLET BURGERS - 4-6 svgs
1-2t sesame oil
3-4 slices fresh ginger, cut into thin matchsticks
1c millet, rinsed & drained
seasonings to taste
½c diced carrots
½c onions
fresh parsley, minced (one handful)
½c cornmeal
1. heat small amount of sesame oil in a saucepan & saute the ginger for 2-3 min with a sprinkling of your seasonings.
2. add millet & saute until well-coated w oil & it gives off a nutty fragrance
3. add boiling water, season lightly w your seasonings & reduce heat to low
4. cover & simmer 35 min
5. add veggies, re-cover & simmer about 5 more min
6. remove from heat & stir in corn meal
7. allow mixture to stand 10-15 min before forming burgers
8. shape millet mixture into thick patties
9. heat enough sesame oil in skilled to pan-fry burgers
10. fry until golden, about 3 min each side
11. remove from skillet & drain on paper
1 serving - 271 calories; total fat 3.9g; cholesterol 0mg; sodium 31mg; potassium 253mg; total carb 52.2g; dietary fiber 6.3g; sugars 1.8g; protein 7.2g
______________
LENTIL-GRAIN BURGERS - 12 servings
(can also be served over rice if not made into patties)
½c brown rice, uncooked
½c barley, uncooked
½c dried lentils, uncooked
4 3/4c water
½c carrots, shredded
½cc onions, minced
½c celery, minced
1t dried oregano
½t cayenne pepper
1 1/4t garlic powder
½t paprika
3/4t seasoning
1. combine all ingredients in heavy pan on med heat
2. bring to a boil; reduce heat to low
3. simmer uncovered 50 min, or until all liquid is gone & mixture is very sticky
4. (don't cook too fast or it won't be sticky enough to hold together - if liquid is gone & mixture doesn't seem to stick, add a little more water & continue simmering) Stir periodically throughout & then frequently near end of cooking time to prevent scorching
5. remove from heat, place in covered container, and chill thoroughly, preferably overnight
6. to cook burgers: preheat skillet on med, spray lightly w non-stick spary if desired
7. wet hands lightly & shape patties from approx ½c chilled mixture each
8. cook until browned on both sides - turn carefully
__________________
VEGGIE BURGERS - 6 servings
1 sm zucchini, grated
1 med raw potato, grated (peel if you wish)
1 med carrot, grated
1/4c grated onions
3/4c egg substitute
season to taste
1. combine all ingredients in a bowl
2. mix well
3. pour ½c batter on hot griddle lightly coated with cooking spray
4. fry for 3

_________________
Live Well,
Aideen