Divine Epicure's Recipe Book and Nutritional Guide: Healthy and Tasty Recipes for Vegetarians and Non-Vegetarians [NOOK Book]

Overview

We are all told by our physicians and health care professionals that we should eat more foods like kale, carrots, beets, etc. We are challenged with wanting to live a long healthy life while eating any and everything that we want. We tend to want to stick with our unhealthy foods that taste good and turn up our noses at the healthy foods because we consider them to be boring and tasteless.


This book will give you a new perspective on how we all can enjoy healthy foods. It also...

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Divine Epicure's Recipe Book and Nutritional Guide: Healthy and Tasty Recipes for Vegetarians and Non-Vegetarians

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Overview

We are all told by our physicians and health care professionals that we should eat more foods like kale, carrots, beets, etc. We are challenged with wanting to live a long healthy life while eating any and everything that we want. We tend to want to stick with our unhealthy foods that taste good and turn up our noses at the healthy foods because we consider them to be boring and tasteless.


This book will give you a new perspective on how we all can enjoy healthy foods. It also contains extensive nutritional information as a guide to better health. Greta Andrews has created many varieties of ways to prepare healthy foods that are delicious and exciting!

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Product Details

  • ISBN-13: 9781463400538
  • Publisher: AuthorHouse
  • Publication date: 5/23/2011
  • Sold by: Barnes & Noble
  • Format: eBook
  • File size: 442 KB

Read an Excerpt

Divine Epicure's Recipe Book and Nutritional Guide

Healthy and Tasty Recipes for Vegetarians and Non-Vegetarians
By Greta Andrews

AuthorHouse

Copyright © 2011 Greta Andrews
All right reserved.

ISBN: 978-1-4634-0052-1


Chapter One

Salsas

For many of my salads, I prepare different salsas that are blended into the salads or they can be used as a topping on the salad. All of these salsas can be eaten individually as a snack, with a salad or as a side dish with any meat or entree. The salsas are also great with chips. We will start with the Cucumber Salsa, since it is the first one that I created.

Cucumber Salsa

3 cups cucumber, diced ½ cup red onion, finely chopped ½ cup cilantro, minced 4 oz. lemon juice 2 oz. olive oil ½ t sea salt

Thoroughly stir together all ingredients. For variety, you may add chopped avocado and tomatoes. This salsa can be the base ingredient of a variety of salsas. It is very refreshing. Be sure to adjust the recipe as desired to suit your taste to make it work for you. If the lemons are too tart, just add a little honey to balance it out.

Nutritional note: Cucumbers are good for high and low blood pressures. They promote good health for your hair and nails. Onions are high in potassium. They are also good for your hair and nails. Lemon juice has so many nutritional benefits including fighting obesity, arthritis and liver ailments. Olive oil aids in releasing the phytochemicals and nutritional components from fruits and vegetables into our bodies.

Corn Salsa

6 cups raw corn, whole kernels ½ cup red pepper, diced 1 T jalapeno peppers, finely minced ½ cup red onion, minced ½ cup cilantro, minced 2 T olive oil 1 T lemon juice ½ t sea salt ½ t cayenne pepper 1 t garlic powder

Shave the corn kernels off each cob. Be careful not to shave too close to the cob, yet close enough to cut off the complete kernels. If the kernels have the dry white tips on the end, you have cut in too far. Mix kernels, red pepper, jalapeno peppers, onion and cilantro. Stir well. Pour in olive oil and lemon juice. Add sea salt, cayenne pepper and garlic powder. Adjust spice ingredients to taste.

Raw corn is so delicious and nutritious! This salsa is versatile and can be served in so many different ways, as a salsa, side dish, mixed with any of the salads or mixed with other vegetables to make a soup. It is also wonderful with the tortilla chips with a hint of jalapeno!

Nutritional note: Corn promotes pancreatic health and aids in fighting anemia. Garlic fights high blood pressure and is a blood cleanser.

Kale and Tomato Salsa

2 cups kale, chopped very fine 1 cup tomatoes, diced 1 cup avocado, diced 1 cup carrots, finely chopped 1 cup pecans, chopped 2 T red onion, minced 2 T red bell pepper, minced 1 cup pomegranate seeds ½ cup cilantro, minced 2 T lemon juice 2 T olive oil 2 T garlic powder ½ t jalapeno pepper, minced ¼ t sea salt

Chop kale into ¼ inch or less squares. Mix kale, tomatoes, avocado, carrots, pecans, pomegranate seeds, onion, red bell pepper and cilantro together thoroughly. Add olive oil, jalapeno and seasonings.

Nutritional note: Kale is very high in Vitamin A, Vitamin C and calcium. It fights obesity, arthritis, bladder ailment and diseases in the body. Tomatoes fight high blood pressure and infections. They improve skin and purify the blood. The nutritional benefits of carrots are endless, including being very high in Vitamin A, fighting obesity, toxemia, asthma, poor complexion, bladder problems and high blood pressure to name a few.

Kale and Olive Salsa

2 cups kale, chopped very fine 1 cup sun-dried tomatoes, chopped 1 cup kalamata olives, chopped 2 T parsley, minced 2 T red bell pepper, minced 2 T red onion, minced 1 T olive oil 1 T garlic powder ¼ t cayenne pepper ¼ t sea salt

Chop kale in ¼ inch or less squares. Mix kale, sun dried tomatoes, kalamata olives, parsley, red bell pepper and red onion together thoroughly. Add olive oil, garlic powder, cayenne pepper and sea salt. Mix thoroughly.

Nutritional note: Parsley is very high in Vitamin A and calcium. It is valuable in cases of anemia, high blood pressure and arthritis. It fights diseases of the urinary tract. Cayenne pepper is good for digestion and high blood pressure.

Black Bean Salsa

1 can of black beans 1 medium jar chunky tomato salsa 2 cups of corn salsa (refer to Corn Salsa Recipe)

Open can of bean and drain off excess liquid. Add corn salsa and stir thoroughly. Add tomato salsa and stir thoroughly.

You may heat this salsa up and eat it as a soup. You may add whatever meat you would like or whatever other vegetable of your preference. This is so delicious and healthy!

Nutritional note: Black beans are an excellent source iron, protein and fiber.

Artichoke and Spinach Salsa

2 cups artichoke hearts, chopped 2 cups spinach, raw and chopped 1 cup tomatoes, diced 1 cup avocado, diced 1 cup walnuts, chopped ½ cup red bell pepper, diced 2 T cilantro, minced ½ cup red onion, minced 2 T olive oil 2 T garlic powder ½ t sea salt ¼ t cayenne pepper

Chop artichoke hearts and spinach into ½ inch squares. Mix artichoke hearts, spinach, tomatoes, avocados, walnuts, red bell pepper, cilantro and red onion thoroughly. Add olive oil and seasonings. Mix thoroughly and enjoy with your favorite chips!

Nutritional note: Artichokes are high in potassium. They aid in fighting anemia, rheumatism and granular disorders. Spinach is high in Vitamin A, Vitamin C and potassium. Spinach is another vegetable that has endless benefits such as fighting anemia, high blood pressure and bronchitis. And it aids in fighting kidney, bladder and liver ailments.

Artichoke and Tomato Salsa

2 cups artichoke hearts, chopped 1 cup tomatoes, chopped 1 cup red bell pepper, minced 1 cup parsley, minced ½ cup scallions, minced 2 T olive oil 2 T garlic powder 1 T basil flakes 1 t kelp 1 T lemon juice ½ t cayenne pepper Pinch of sea salt

Mix artichoke hearts, tomatoes, bell pepper, parsley and scallions together. Stir thoroughly. Add oil, lemon juice and seasonings. Adjust seasonings to taste.

Nutritional note: Kelp is a great salt substitute. It aids in digestion. It is also helpful in preventing and overcoming goiters. It fights anemia, impotency and helps to offset an inferior diet.

Artichoke and Olive Salsa

2 cups artichoke hearts, chopped 1 cup sun-dried tomatoes, chopped ½ cup kalamata olives, chopped ½ cup green olives, chopped ½ cup black olives, chopped ½ cup red bell pepper, minced 2 T cup red onion, thinly sliced and chopped 2 T olive oil 2 T garlic powder ½ t cayenne pepper ¼ t sea salt

Mix artichoke hearts, tomatoes, olives, bell pepper and onion. Stir thoroughly. Add olive oil and seasonings. Adjust seasonings to taste.

Nutritional note: Olive oil stimulates contractions of the gall bladder. It is valuable for gall bladder health, helping to rid it of gall stones. Olives help to fight liver disorders, diabetes and indigestion problems.

Black Bean Artichoke Salsa

1 cup artichoke hearts, chopped 1 cup black beans, cooked and drained 1 cup raw tomatoes, diced ½ cup cilantro, minced ½ cup red bell pepper, minced ½ cup red onion, minced 1 T raw jalapeno, minced (optional) 2 T olive oil 2 T garlic powder ½ t sea salt

Mix artichoke hearts, black beans and tomatoes. Stir thoroughly. Add cilantro, bell pepper, onion. To ensure that the onion does not overpower the taste, add the onion a little at a time. If you don't use all of it, that is fine. Just save it for another dish. Add olive oil, garlic powder and sea salt.

Nutritional note: Cilantro helps to reduce the bad cholesterol and helps to increase the good cholesterol. It is high in anti-oxidants and aids in weight loss. Jalapenos contain a significant amount of Vitamin A.

Cucumber and Celery Salsa

2 cups cucumbers, diced 1 cup tomatoes, diced 1 cup celery, diced 1 cup scallions, diced 1 cup red bell pepper, diced ½ cup cilantro, minced 2 T dill, minced 1 T no salt seasoning 1 T seaweed seasoning 2 T garlic powder ½ t paprika ¼ t sea salt 2 T lemon juice 2 T flaxseed oil

Mix cucumbers, tomatoes and celery. Stir thoroughly. Add scallions, red bell pepper and cilantro and dill. Stir thoroughly. Add seasonings. Stir thoroughly. Stir in lemon juice and flaxseed oil.

Nutritional Note: Celery aids in fighting kidney disease, arthritis, high blood pressure and diabetes. Dill has antioxidant and anti-bacterial properties.

Radish and Apple Salsa

1 cup radishes, diced 1 cup apple, diced 1 cup peanuts, raw ½ cup red onions, minced ½ cup parsley, minced 1 T flaxseed oil 1 T organic apple cider ¼ t sea salt

Mix radishes apples, peanuts, parsley and onions. Stir thoroughly. Stir in seasonings. Pour flaxseed oil and apple cider. Stir thoroughly and adjust seasonings to taste.

Nutritional note: Radishes are high in potassium. They aid in fighting obesity and help dissolve gallstones. They are beneficial for the teeth, gums, nerves, hair and nails. Apples aid in liver health and help to prevent the formation of kidney stones. Peanuts are high in potassium and help to fight high blood pressure.

Black-eyed Pea Salsa

2 cups black-eyed peas 1 cup whole kernel corn 1 cup tomatoes, diced 2 T cilantro, minced ½ cup red bell pepper, minced ½ cup red onion, minced 2 T olive oil 2 T lemon juice 1 T garlic powder 1 t black pepper ½ t cayenne pepper ¼ t sea salt

Mix black-eyed peas, corn and tomatoes. Stir thoroughly. Blend in cilantro, red bell pepper and onion. Stir thoroughly. Add seasonings. Stir thoroughly. Pour in olive oil and lime juice. Stir thoroughly.

Nutritional Note: Black-eyed peas are high in potassium, iron, protein and fiber. Red bell pepper is an excellent source of vitamin C and potassium.

Green peas and Corn Salsa

2 cups green peas 2 cups whole corn kernels 2 cups tomatoes, diced ½ cup red bell peppers, diced 1 cup scallions, minced 2 T fresh oregano, minced or dried flakes ½ cup parsley, minced 2 T flaxseed oil 1 T lemon juice 2 T garlic powder 1 t cayenne pepper ½ t sea salt

Combine green peas, corn and tomatoes. Stir thoroughly. Add in red peppers, scallions, oregano and parsley. Stir thoroughly. Stir in garlic powder, cayenne pepper and sea salt. Add flaxseed oil and lemon juice. Stir thoroughly.

Nutritional note: Green peas are beneficial to heart and bone health. They are very high in Vitamin K. Oregano has antioxidant and disease preventing properties.

Pineapple Salsa

2 cups pineapple, diced 2 T cilantro, minced 2 T red onion, minced 2 T red bell pepper, diced ½ cup macadamia nuts, chopped 2 T ginger juice 1 T lemon juice 2 T garlic powder ¼ t salt 1 t honey (optional)

Blend pineapple, cilantro, red onion, red bell pepper and macadamia nuts. Add in garlic powder and salt. Stir thoroughly. Blend in lemon juice, ginger juice and honey. Stir thoroughly.

Nutritional note: Pineapple contains papain which aids in digestion. Pineapple also aids in combating obesity, high blood pressure, arthritis and tumors. Macadamia nuts promote heart health and aid in combating anemia.

Pear and Ginger Salsa

2 cups pears, diced 1 t lemon zest 2 T parsley, minced ½ cup walnuts, chopped ¼ cup cilantro, minced 2 T yellow pepper, minced 1 T ginger juice ½ t honey

Combine pears, lemon zest, parsley, walnuts, cilantro and yellow pepper. Stir thoroughly. Add ginger juice and honey. Stir thoroughly.

Nutritional note: Pears aid in digestion, high blood pressure, obesity, poor complexion and inflamed colon. Ginger has anti-inflammatory properties and boosts the immune system.

Papaya and Cantaloupe Salsa

1 cup papaya, diced 1 cantaloupe, diced 2 T parsley, minced 2 T red pepper, diced 2 T red onion, minced ½ cup pecans, chopped 1 T ground cinnamon ½ t cayenne pepper Pinch of salt

Combine papaya, cantaloupe, pepper, parsley, onions and pecans. Stir thoroughly. Add cinnamon, cayenne pepper and salt. Stir thoroughly.

Nutritional note: Papaya is high in potassium. It is also high in papain which aids in digestion. Cantaloupe is high in Vitamin A and potassium. It aids in fighting high blood pressure, obesity, arthritis, skin diseases, blood deficiencies and disorders of the kidney and bladder.

Salads

The majority of these salads are designed for you to enjoy your fruits, vegetables, nuts, seeds and herbs in their most natural state. Each salad includes such a variety of ingredients so that the salad itself can be your meal, especially if you are a vegetarian. If you are not, one of the best ways to eat these salads is along with your favorite grilled or roasted meat.

You do not need salad dressings with these salads. Most of the recipes call for an oil, lemon juice, another fruit juice and seasonings. You will reduce the amount of calories using this method instead of adding salad dressings. Season your salads up with your favorite spices!

This is one of the easiest, healthiest and tastiest salads that there is! While I am giving you a good combination to work with, you can add whatever vegetables, nuts or other ingredients that you would like to customize this salad into your own.

Garlic Olive Salad

4 cups kale, chopped 2 cups red cabbage, chopped 2 cups lettuce, chopped 1 cup tomatoes, diced 1 cup cucumbers, diced ½ cup cilantro, minced ½ cup red onion, minced ½ cup red bell pepper, diced 2 T olive oil 2 T garlic powder ½ t sea salt 2 T olive tapenade—optional 10 peperoncinis—optional

Chop the kale, red cabbage and lettuce into ½ inch squares. Mix kale, red cabbage, lettuce, tomatoes, cucumbers cilantro, red onion and red bell pepper in a large bowl. Add olive oil. Stir ingredients together until oil is distributed evenly throughout the salad. Add garlic powder and sea salt. Stir until evenly distributed. Decorate with peperoncinis and tapenade.

You may add avocado, pecans or whatever nuts you prefer. You may also add pears, apples or whatever fruit of your choice.

Nutritional note: Cabbage is a cruciferous vegetable which has been proven to fight cancer. The red cabbage has significantly more nutrients than the green cabbage, while they do possess mainly the same qualities. The cabbage helps to lower the bad cholesterol and is a blood cleanser. It promotes healthy teeth, gums, hair and nails. It is helpful in cases of obesity, diabetes, iron deficiency and kidney and bladder disorders.

Pomegranate Salad

2 cups red cabbage, chopped 2 cups kale, chopped 1 cup iceberg lettuce, chopped 1 cup cucumber, diced* ½ cup cilantro, minced* ¼ cup red onion, minced* 1 cup carrots, finely minced ½ cup pecans, pieces ½ cup pomegranate seeds 2 T olive oil 2 T pomegranate juice ½ cup apple cider 1 t lemon juice ½ t sea salt

Mix cabbage, kale, lettuce, cilantro and red onion together. Stir in olive oil, lemon juice, apple cider and salt. Stir thoroughly. Layer remaining ingredients on top of mixture for beautiful presentation in this order: cucumber, carrots, pecans, pomegranate seeds.

*You may use the cucumber salsa instead of preparing this item individually.

Nutritional note: The pomegranate is a blood purifier. It relieves liver congestion and helps to fight obesity, arthritis and obesity. It helps to prevent the formation of unwanted blood clots. Pomegranate juice is a powerful antioxidant and has anti-aging qualities. It is beneficial to cardio vascular health. Tests have proven that it helps to fight prostate cancer.

(Continues...)



Excerpted from Divine Epicure's Recipe Book and Nutritional Guide by Greta Andrews Copyright © 2011 by Greta Andrews. Excerpted by permission of AuthorHouse. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

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Table of Contents

Contents

Preface....................1
Introduction....................3
Salsas....................8
Salads....................19
Entrées....................32
Soups and Sides....................49
Sandwiches, Pitas and Wraps....................63
Smoothies and Juices....................74
Sweet Treats....................85
Breakfast Foods....................95
Nutritional Guide....................102
Eating Plans....................142
References....................163
Other Nutritional Resources....................169
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