First things first, if you want to be adventurous and try a tofu "turkey" here are some resources for you. They also carry these at Whole Foods - they really are quite good, so give it a try!
Tofurky - 800-508-8100, www.tofurky.com, info@tofurky.com.
Now and Zen's Un-Turkey - 800-335-1959, www.nowandzen.net, info@nowandzen.net.
FREE HOLIDAY RECIPES
ENTRÉE
Turkey and Stuffing
Salmon Baked with Sweet Ginger Sauce
SALADS
Apple Walnut Salad
Apple-Flax Vinaigrette
Herb Roasted Chicken Salad **NEW**
Bean and Veggie Stew **NEW**
Basic Dressing **NEW**
SIDES
Wild Rice
Garlic Green Beans
Cranberry Delight
Broccoli Vegetable Soup
Vegetable Roast
Sweet Baked Yams
Aubergine and Sweet Potato "Hummus" **NEW**
Tofu with Dried Fruit **NEW**
BREADS
Flour Mix Formulas
Pumpkin Tea Bread
Banana Nut Bread
Featherlight Almond Rice Bread
Quinoa Dinner Rolls
DESSERTS
Tofu-Pumpkin Pie
Raw Apple Pie
Sesame Seed Patties
Carob Brownies
ENTRÉE
If you want the real-deal though, here is a way to enjoy a healthful version of turkey and stuffing:
Turkey and Stuffing
1 Turkey
1 cup millet
1 stick organic unsalted butter
6 stalks celery, chopped
½ medium white onion, diced
1-4 gloves garlic, minced (to taste)
Braggs Liquid Aminos (to taste)
Poultry seasoning and sage to taste.
1. Cook 1 cup of millet in 3 cups water for 30 minutes in a covered
pan or rice cooker.
2. Melt 1 stick of organic unsalted butter in large flat pan and add
chopped celery, diced white onion, and minced garlic. Cook over medium
heat until tender.
3. Spray 3 shots of Braggs Amino Acids over mixture to add a salty taste
and sprinkle with generous amounts of poultry seasoning and sage.
4. Add cooked millet to vegetable mixture and add more poultry seasoning
until mixture turns brown.
5. Stuff turkey. (Pack the stuffing in the bird. It shouldn't be loose.)
6. Put turkey in oven bag. Use cornstarch instead of flour if directions
on oven bag call for it.
7. Bake about 3 ½ hours at 350°F.
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Salmon Baked with Sweet Ginger Sauce
Quick, easy and delicious because the sauce is baked right on the salmon steaks or fillets. The time is about 12 minutes from preparation to table, and it may be prepared several hours ahead of time and refrigerated. Use a plain honey mustard or try one of the more exotic ones with fruit or macadamia nuts added.
|
6 salmon steaks about 1" thick,
or fillets cut into 6 servings |
1 tsp lemon juice |
|
1 ½ Tbsp grated ginger root |
¼ tsp salt |
|
1 Tbsp sweet honey mustard |
¼ cup chopped macadamia nuts
or cashews (optional)
|
|
1 ½ Tbsp honey |
|
1. Preheat oven to 450°.
2. Wash salmon and arrange in a shallow foil-lined pan big enough to hold the fish in one layer.
3. Combine the ginger root, mustard, honey, lemon juice, and salt. Add the nuts, if used.
4. Spread over the top of fish and bake for approximately 10 minutes or until the fish turns from translucent to opaque. Remove from oven and turn on broiler.
5. Broil about 1 minute or until the glaze sizzles. Watch carefully for burning.
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Bean and Veggie Stew
You can add or delete anything you like. Soups and stews are a great way to
get a good, nutritious meal, that is quick, uses up whatever you have
on hand and keeps you warm on cold winter days!
1 cup each of dried black, red & pinto beans (soak overnight and discard
water, rinse) OR
2 cans black beans (rinsed)
1 can red beans (rinsed)
1 can pinto beans (rinsed)
2 small green zucchini, chopped
2 small yellow squash, chopped
1 cup chopped celery
1 large carrot, grated
1 large yellow onion, chopped
3 cloves garlic, minced or crushed (to taste)
1 cup texturized vegetable protein (TVP) and/or
1-2 cups grain (brown/wild rice, millet, barley)
¾ cup blackstrap molasses
2 tsp cumin (to taste)
1 Tbsp cayenne pepper (to taste)
Put all ingredients in a crock-pot, cover with water and cook for 3-12
hours. Add water as necessary. Add spice to taste.
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SALADS
Use a variety of lettuces and/or buy Spring Mix or Baby Greens Mix chopped veggies for topping: radishes, green and yellow zucchini, green onions, carrots - whatever veggies you like - experiment with a variety!
Apple Walnut Salad & Dressing
Dressing
2 Tbsp. fresh lemon juice
1 ½ Tbsp. vegetable oil
Salad
2 cups watercress, tough stems removed
1 large carrot, shredded
1 red delicious apple, cored and shredded
1 golden delicious apple, cared and shredded
2 Tbsp. fresh lemon juice
1/3 cup chopped walnuts
1. Make dressing: In small bowl, mix lemon juice, broth and oil until
blended. Season to taste with salt and freshly ground pepper.
2. Place watercress around outside edge of serving platter. Scatter
carrots over watercress.
3. In small bowl, toss shredded apples with lemon juice, then spoon
into center of platter. Scatter nuts over apples.
4. Pour dressing over salad and serve.
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Apple-Flax Vinaigrette Dressing
¼ cup apple cider vinegar
2 tsp. Dijon mustard
½ tsp. ground coriander
½ tsp. cracked black pepper
½ cup flaxseed oil
¼ cup extra-virgin olive oil
1 cup apple cider
2 Tbs. Bragg's Liquid Aminos
1. In medium bowl, combine apple cider vinegar, mustard, coriander
and pepper. Gradually whisk in both oils until well blended and emulsified
(so the vinegar and oil do not separate).
2. Whisk in cider and Bragg's Liquid Aminos until well combined.
3. Store in an airtight container in the refrigerator up to 1 week.
Herb Roasted Chicken Salad
1 Fryer Chicken (skinless, boneless) Note: not fried chicken,
but fryer chicken :-)
1 oz Rosemary, fresh (finely chopped)
1 oz Oregano, fresh (finely chopped)
¾ Bunch Red Grapes (cut in half)
6 oz Walnuts (chopped small pieces)
2 Scallions (finely sliced)
3 Carrots, Medium size (peeled, julienne)
6 oz Stone Ground Mustard
Salt, Kosher (to taste)
Pepper, Fresh Cracked (to taste)
Olive oil (for cooking)
1. Season chicken with salt, pepper, and fresh herbs. Lightly coat
with olive oil.
2. On moderately high burner, warm a skillet (large enough to hold all
of the chicken) for one and half minutes.
3. Place chicken in skillet and cook three to five minutes until chicken
starts to caramelize.
4. Turn chicken over and cover skillet. Turn heat down to moderate.
Cook chicken another eight to ten minutes until done.
5. When chicken is done let rest and cool for eight minutes.
6. Chop finished chicken into small cubes and mix with other ingredients.
7. Be creative: substitute apples for the grapes or asparagus for the
carrots, etc. - have fun with it!!
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Salad Dressing
You can play around with the proportions and spices to add variety and flare!
4 TBSP Flax Oil or Udo's Oil
4-6 TBSP Apple Cider Vinegar
3 tsp Bragg's Liquid Aminos
1 tsp Maple Syrup (Pure Organic)
2 tsp Minced Garlic
1/8 - 1/4 tsp Ground Ginger or Dill
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SIDES
Wild Rice
1 cup wild rice
5 cups boiling water
1/3 cup brown rice
1 tsp. Marjoram
1 carrot
1/4 tsp. Thyme
1 large stalk celery
|
pinch rosemary
6 green onions
1/2 tsp. sea salt (optional)
2 garlic cloves
dash pepper
2 TBSP. canola oil
1/4 cup sunflower seeds and/or unhulled sesame seeds |
Rinse grain well. Chop carrot and celery in 1/4" cubes. Chop green onions and sauté them with chopped garlic in oil. Add water and bring to a boil. Cover, reduce heat and cook gently for an hour or more, until rice is tender. Add seeds about 20 minutes before serving. Makes about 5 cups.
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Garlic Green Beans
2 Tbsp. olive oil
4 cups fresh string beans
1/2 tsp. sea salt (optional)
2 cups water
3-4 cloves garlic, minced
1/2 tsp. dried thyme
P epper (optional)
Squeeze of fresh lemon juice
Heat oil in a saucepan. Add garlic and beans and sauté over high heat
to sear beans. Stir beans frequently so they don't burn. Add thyme,
sea salt and pepper. Add water. Bring to a boil. Reduce heat, cover
and simmer for 20-25 minutes until beans are tender. Add more water
if necessary. Remove from heat. Drain excess fluid and place beans in
a serving bowl. Add squeeze of lemon juice and toss. Serves 2.
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Cranberry Delight
2-3 Granny Smith Apples, peeled & sliced
1 Bag Cranberries, rinsed
3 Tangerines
1/2-1 tsp. Cinnamon (to taste)
1/2 c. water
1/4 c. Honey
1/2 c. Maple Syrup
Juice the tangerines, place juice in 2-qt saucepan. Add 1/2-cup water
& cranberries.
Bring to a boil 3 minutes. Add Apples, Honey, Maple Syrup and Cinnamon.
Bring to a boil, then lower heat & simmer over low heat for approximately
10 minutes until thickened.
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BROCCOLI VEGETABLE SOUP
3-cup broccoli cuts
1/3 cup chopped onion
¼ cup canola oil
½ cup whole-wheat flour or millet flour
½ tsp pepper
2 cup soy milk, rice milk or almond milk
1 can vegetable broth (10 ¾ oz)
1 tsp prepared mustard
¾ cup frozen peas
¾ cup frozen corn
Shredded soy, rice or vegan cheese (optional)
Add onion to broccoli; cook until tender. Drain.
Place canola oil in a saucepan, stir in whole-wheat flour & pepper until
well blended. Add soymilk gradually. Cook until thickened, stirring
constantly. Add broccoli and remaining ingredients. Simmer 10-15 minutes.
Can add shredded cheese substitute if desired.
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VEGETABLE ROAST
1 acorn or other squash
1 ½ lbs. Potatoes
1 bunch baby carrots
2 medium leeks
2 stalks celery
½ - 1 lb. Brussel sprouts
1 bunch baby beets
5-8 oz. Kale
9 Tbsp. olive oil
1 ¼ tsp coarse sea salt
¼ tsp pepper
Optional: 4 oz. soy or goat cheese |
Dressing:
2 cloves garlic - minced
¼ cup sherry vinegar
1 sprig rosemary
1/3-1/4 cup olive oil
salt & pepper to taste |
Cut up vegetables into bite sized pieces. Put all vegetables together except beets and kale. Place vegetable mixture onto two cookie sheets and drizzle with 4 Tbsp olive oil, salt & pepper. Add 1 Tbsp olive oil to beets and add this mixture to the other vegetables. Roast 40-45 minutes at 375° - turn after 20-25 minutes.
Prepare dressing by whisking together all ingredients and heat until warm.
Arrange greens over vegetables when done and drizzle dressing over all. Can cover with soy or goat cheese if desired.
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Sweet Baked Yams
Three large yams, peeled and cubed
2 Tbs. Grandma's Molasses
4 Tbs. Organic Butter (Salted or Unsalted) OR Ghee
1/2 cup Southern Pecan Pieces
2 tsp. Pumpkin Pie Spice
Salt & Pepper to taste
Boil the yams in water until soft. Drain well and mash with potato
masher in medium-size glass or Pyrex casserole dish. Mix the yams with
molasses, butter, pumpkin pie spices, and salt/pepper to taste. Top
evenly with pecan pieces. Bake at 350 for 20-30 minutes or until lightly
browned.
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Aubergine/Eggplant and Sweet Potato
"Hummus"
1 Aubergine/Eggplant, Large (cut in half length-wise)
2 Sweet Potato, Large (peeled, cut large cubes)
4 oz Mustard, Dijon
Salt, Kosher (to taste)
Pepper, fresh Cracked (to taste)
Place aubergine/eggplant cut side down on baking sheet. Place in 400F
oven. Bake for approximately fifteen minutes or until you can dimple
the skin with your finger. Place sweet potato in pot, fill with water
to cover and place on high burner and bring to boil. Scoop the meat
of the aubergine away from the skin using a spoon. When potato is tender,
drain off water add to aubergine and thoroughly mix with potato masher.
Add mustard, salt and pepper and mix. Serve chilled or at room temperature.
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Tofu with Dried Fruit
3-4 cups uncooked brown rice
2-3 packages pressed and drained tofu
¾ cup raisins
½ cup craisins (dried cranberries)
¾ cup dried cherries
Prepare brown rice: add two cups water for each cup rice.
In a separate container: boil approximately 4 cups water, remove from
heat and add dried fruit and tofu. Let soak while rice is cooking. Add
soaked fruit and tofu (drain if necessary) to rice and serve.
This will serve a LOT of people, so you can freeze leftovers or reduce
proportions accordingly.
Be creative - add different spices, liquids (broth, juice, etc.),
fruits, nuts, seeds, grains - this can be a great meal or side dish
for any meal!
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Breads
The following baked goods recipes were adapted from the Gluten-Free Gourmet Bakes Bread written by Bette Hagman. She has hundreds of recipes for gluten free, ultra-tasty breads, cookies and crackers that can be made healthier as shown below.
Flour Mix Formulas
| |
For 9 cups |
For 12 cups |
|
Four Flour Bean Mix
Garfava bean flour* (2/3 part)
Sorghum flour (½ part)
Cornstarch (1 part)
Tapioca flour (1 part) |
2 cups
1 cup
3 cups
3 cups
|
2 2/3 cups
1½ cups
4 cups
4 cups
|
|
Featherlight Rice Flour Mix (new)
Rice flour (1 part)
Tapioca flour (1 part)
Cornstarch (1 part)
Potato flour **(1 teaspoon per cup) |
3 cups
3 cups
3 cups
3 tablespoons
|
4 cups
4 cups
4 cups
4 tablespoons
|
| **This is potato flour, not potato starch. |
|
|
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Pumpkin Tea Bread
So good it's almost a cake, this bread can be served for brunch, tea, or at a party. The pumpkin keeps it moist, and the combination of cream cheese and butter makes it rich.
Four Flour Bean Mix
Xanthan gum
Baking powder
Baking soda
Pumpkin pie spice
Dried orange peel
Salt
Unsalted organic butter
Cream cheese or substitute
Sucanat
Eggs or substitute
Pumpkin, canned
Orange juice
Chopped pecans |
2 cups
½ teaspoon (rounded)
3 teaspoons
1 teaspoon
2 teaspoons
1 teaspoon
½ teaspoon
½ cup (1 stick)
One (3-ounce) package
1 ½ cup
2
1 cup
½ cup (scant)
¾ cup |
1. Preheat oven to 375°. Grease two loaf pans (8 ½"; X 4 ½";) OR line
the bottom of each pan with a piece of waxed paper. Grease the pan or
paper and dust with rice flour.
2. In a medium bowl, whisk together the flour mix, xanthan gum, baking powder, baking soda, pumpkin pie spice, orange peel, and salt. Set aside.
3. In the bowl of your mixer, cream the butter, cream cheese, and sucanat until smooth. Add the eggs, one at a time, beating well after each addition. Add the pumpkin and orange juice. Mix well. With a spoon, stir in the dry ingredients until just mixed and then fold in the nuts.
4. Spoon the batter into the prepared loaf pans and bake about 1 hour or until the tester comes out clean.
5. Cool loaves in the pans about 10 minutes before turning out the loaves. Allow the loaves to cool completely before cutting.
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Banana Nut Bread
Four Flour Bean Mix
Xanthan gum
Baking soda
Baking powder
Salt
Organic unsalted butter or substitute
Sucanat
Eggs, well beaten or substitute
Mashed banana
Chopped pecans |
1¾ cups
1 teaspoon (heaping)
¾ teaspoon
½ teaspoon
½ teaspoon
½ cup
2/3 cup
2
½ cup
½ cup |
1. Preheat oven to 350°. Grease the loaf pan and dust with rice flour.
2. In a medium bowl, whisk together the flour mix, xanthan gum, baking soda, baking powder, and salt. Set aside.
3. In the bowl of your mixer, cream the butter and sucanat. Add the well-beaten eggs and beat until blended. Add the dry mix alternately with the mashed banana in 3 parts. Beat after each addition until the batter is smooth. Stir in the nuts.
4. Spoon the batter into the prepared pan. Bake 50-60 minutes. Turn out immediately. Cool before slicing.
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Featherlight Almond Rice Bread
DRY INGREDIENTS:
Featherlight Rice Flour Mix
Xanthan gum
Unflavored gelatin
Egg Replacer
Salt
Sucanat or other sweetener
Almond Meal
Dry yeast granules |
3 cups
2¼ teaspoons
1½ teaspoons
1½ teaspoons
¾ teaspoon
3 tablespoons
1/3 cup
2¼ teaspoons |
WET INGREDIENTS:
Eggs or substitute
Unsalted organic butter or substitute
Dough enhancer or vinegar
Honey or molasses
Water (more or less) |
1 pIus 2 whites
4½ tablespoons
¾ teaspoon
3 teaspoons
1½ cups |
1. Grease your chosen pan(s) and dust with rice flour.
2. The water temperature will be different for hand mixing and for bread
machines. For hand mixing have it about 110°; for your bread machine,
read the directions in the manual.
3. For both hand mixing and machine mixing, combine the dry ingredients
in a medium bowl and set aside.
4. In another bowl (or the bowl of your heavy-duty mixer) whisk the
egg and white(s), butter (cut in chunks), dough enhancer, and honey
until blended. Add most of the water to the egg mixture. The remaining
water should be added as needed after the bread has started mixing,
either in the bowl of your mixer or in the pan of the bread machine.
For hand mixing: With the mixer turned to low, add
the dry ingredients (including the yeast) a little at a time. Check
to be sure the dough is the right consistency (should be like cake batter).
Add more of the water as necessary.
5. Turn the mixer to high and beat for 3½ minutes.
6. Spoon into the prepared pan(s), cover, and let rise in a warm place
for about 35 minutes for rapid-rising yeast, 60 or more minutes for
regular yeast or until the dough reaches the top of the pan.
7. Bake in a preheated 400° oven for 50-60 minutes, covering after 10
minutes with aluminum foil.
For bread machine: Place the ingredients in the machine
pan in the order suggested in the manual. Use the setting for medium
crust.
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Quinoa Dinner Rolls
DRY INGREDIENTS:
Four Flour Bean Mix
Quinoa flour
Xanthan gum
Salt
Unflavored gelatin
Egg Replacer
Sucanat
Dry yeast granules |
3 cups
3 tablespoons
2¼ teaspoons
¾ teaspoon
1½ teaspoons
1½ teaspoons
3 tablespoons
2¼ teaspoons |
WET INGREDIENTS:
Eggs or substitute
Organic unsalted butter or substitute
Dough enhancer or vinegar
Warm water (more or less) |
1 plus 2 whites
4¼ tablespoons
¾ teaspoon
1½ cups |
1. The water temperature should be about 110° to 115°.
2. Combine the dry ingredients in a medium bowl. Set aside.
3. In another bowl (or the bowl of your heavy-duty mixer), whisk the egg and white(s), butter, and dough enhancer. Add most of the water. The remaining water should be added as needed after the bread has started mixing.
4. With the mixer turned to low, add the dry ingredients (including the yeast) a little at a time. Check to be sure the dough is the right consistency (should be like cake batter). Add more of the reserved water as necessary. Turn the mixer to high and beat for 3½ minutes.
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Desserts
Tofu-Pumpkin Pie
1 lb. Japanese-style firm silken tofu (1 ½ 10.5 oz. pkgs.) drained
16 ounce can pumpkin puree (1 3/4-C. fresh pumpkin)
1 teaspoon ground cinnamon
¼ teaspoon ground nutmeg
1 teaspoon ground ginger
3/4 cup light brown sugar
¼ teaspoon ground cloves
1/3 cup vegetable oil
1 teaspoon vanilla extract
½ teaspoon salt
1 unbaked 9-inch deep-dish pie crust
Preheat oven to 350 degrees. Combine all filling ingredients except
pie shell and candied ginger in food processor or blender. Process until
smooth, about 3 minutes. Add 3 T. candied ginger; process 30 seconds.
Pour filling into crust; bake 1 hour. Let cool. Place remaining candied
ginger in processor or blender; process until coarsely ground. Sprinkle
over pie. Makes 8 to 10 slices.
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Raw Apple Pie
Crust:
2 cups raw almonds
2 cups dates
Raw cashew or almond butter (1/2 to 1 cup optional)
On a cutting board chop the almonds and dates thoroughly. Knead the
nuts and dates together and then press into a pie plate. You can have
dessert for breakfast, lunch and dinner and still be eating better than
most the people on the planet!
Filling:
3 -6 Granny Smith apples, chopped
4 tsp cinnamon
1 tsp nutmeg
1 cup raisins
2 Tbsp lemon juice
2 Tbsp orange juice
1/4-cup sucanat (dehydrated cane juice)
Toss the sliced apples with the lemon and orange juice to coat completely.
Add cinnamon, nutmeg and raisins and mix. Spoon into pie crust, sprinkle
sucanat over the top and enjoy!
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Sesame Seed Patties
1 cup sesame seeds
Honey to taste
1/4 teaspoon almond extract
1/2 cup raisins
18 walnuts or pecan halves
Place seeds in an electric blender and blend until they are a smooth
mass. Turn onto board and gradually kneed into honey. Kneed in almond
extract. Work in raisins, and when mixture forms a compact ball, pinch
off small pieces and shape into flat round pieces. Press half a walnut
into each candy. Store covered in refrigerator. Yield: 18 patties.
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Carob Brownies
Easy to make, these delightful brownies are perfect to tuck into a purse,
pocket or bag lunch. They freeze well and don't fall apart the way some
non egg treats do when transported. They also look 'normal'. Carob is
often used as a chocolate substitute, quite unfair to this naturally
sweet and healthful little bean. I feel carob should be eaten for its
own merits and not as substitute for anything.
2 cups Spelt or 1-1/2 cups rice flour with 3/4 cup tapioca starch
1/2 cup finely ground Walnuts or Pecans or additional
1/2 cup Spelt or rice flour
1/2 cup Carob powder
1/2 teaspoon Sea Salt
1 cup Tupelo Honey or
3/4 cup Agave Nectar
1/2 cup Canola oil
1/4 cup pure Water
1/2 cup chopped Pecans or Walnuts (optional)
2 tablespoons. Tupelo Honey or Agave Nectar (optional)
16 Pecan or Walnut halves (optional)
Combine first four ingredients. In separate bowl, blend next three.
Pour liquid ingredients in with dry and stir just till evenly moistened,
do not over mix. Fold in chopped nuts. The batter will be very thick.
Spoon into a well oiled and floured 8"x8" cake pan. Place one nut half
into what will be the center of each square, 4 across and 4 down. Bake
350° for 30 minutes. While still hot out of the oven brush tops with
honey or agave nectar. When cool cut into 16 squares. If you plan to
freeze any portion, do so now.
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