COACH COOKS! … Recipes for a Happy Heart · COACH COOKS!… Recipes for a Happy Heart ... Almond Pear Milk Easy Beans Herbal Salt Substitute Yogurt Cheese BREAKFAST FOODS Millet

COACH COOKS! … Recipes for a Happy Heart

Compiled / Developed by Susan Denton, RDN for COACH Cardiac Rehabilitation Program

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RECIPES

BASICS Flaxseed Egg Replacer Vegetarian Broth Almond Pear Milk Easy Beans Herbal Salt Substitute Yogurt Cheese

BREAKFAST FOODS Millet Cornmeal Cereal with Dates Mixed Grains Crockpot Cereal Hearty Buckwheat Breakfast Scrambled Tofu Cooke's Granola Granola - Recipe II

BEVERAGES Banana Date Soymilk Shake Strawberry Almond Tofu Shake

BREADS Red River Cereal Bread Cracked Wheat Bread for Bread Machine Corn Tortillas (see Entrées section) Coronation Grape Muffins Granola Date Muffins

DIPS, SAUCES & SPREADS Hummos Grape, Mango and Orange (No Sugar) Jam Cranberry Sauce with Coronation Grapes Cherry Sauce Dilly Dip with Vegetables

SALADS Vinaigrette (Dressing) Quinoa Black Bean Salad Waldorf Salad Graham Kerr's Caesar Salad Mixed Bean Salad with Steamed Fresh Soybeans Nick's Tabbouleh

SOUP Oven-roasted Root Vegetable Soup Yam Coconut Curry Soup Nadene Shirtliff's Black Bean Soup White Bean Soup with Red Pepper Purée Creamy Tomato Tofu Soup Hearty Soup Mix Red Lentil Soup with Indian Spices Vegetarian Broth (see 'Basics' Section of this

booklet) Garden Veggie Soup SIDE DISHES Oven-Roasted Root Vegetables Ruth's Barley Casserole Herbed Couscous Moroccan Rice Pilaf

ENTRÉES Mixed Bean Casserole Tammy's Teriyaki Salmon Salsa Couscous Chicken Crispy Oven-fried Tofu with Dipping Sauce Calypso Beans & Rice Corn Tortillas with Filling Suggestions Refried Beans Marinara Pasta Sauce with Lentils & Buckwheat Whole-wheat Vegetarian Burritos Oven-poached Halibut with Herb Vinaigrette

DESSERTS Low-fat Chocolate Fudge Sauce Mocha Meringue Nests Brown Rice Pudding Carrot Cake Pumpkin Custard 'Dreamy' Ricotta Dessert Topping Raspberry Pavlova Torte Pumpkin Tart with Pecan Crust Other Low-fat Dessert Suggestions



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BBAASSIICCSS

FFLLAAXXSSEEEEDD EEGGGG RREEPPLLAACCEERR - Equivalent to 1 large egg

1 Tablespoon ground flaxseeds*

3 Tablespoons water

Mix flax with water in small bowl

Let stand 2 - 3 minutes

Egg replacer is ready when slightly thickened

Can be used to replace eggs in pancakes, muffins,

cookies, cakes, and quick breads.

* Ground Flaxseeds

Place whole flaxseeds in coffee bean grinder and process until they are a

fine meal. Store in tightly covered jar in freezer for up to 1 month.

Ground flaxseeds can be sprinkled on hot breakfast cereals just before

serving or try a teaspoon of ground flax in your tea (it's actually quite

good!). Be sure not to eat more than 4 - 5 tablespoons of raw flaxseed

per day as it contains a substance that is harmful if eaten in large

quantities.

VVEEGGEETTAARRIIAANN BBRROOTTHH

1 teaspoon olive oil

1 medium onion, coarsely chopped

4 cloves garlic, peeled & smashed

1 teaspoon freshly grated gingerroot

1 cup carrot, coarsely chopped

2 cup celery, coarsely chopped

1 cup rutabaga, coarsely chopped

½ cup leeks, white and green portion only, coarsely chopped

6 sprigs parsley

½ teaspoon black peppercorns

Sauté onion and garlic in olive oil for approximately 5 minutes (until

onion softened and translucent). Add remaining ingredients. Cover with

10 cups of water. Bring to boil, skim off foam and discard. Simmer for

30 minutes. Strain.

Use immediately or freeze for future use. Will keep 1 week in

refrigerator.

Note: Add salt (to taste) when you're ready to use the broth.

Recipe adapted from 'Basic Vegetable Stock', Minimax Cookbook, Graham Kerr, Bantam Doubleday Dell Publishing Group, Inc., New York, 1992

Recipe from 'Becoming Vegetarian ' Vesanto Melina, Victoria Harrison, Brenda Davis; Macmillan Canada, Toronto, 1994



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BBAASSIICCSS

EEAASSYY BBEEAANNSS (FROM SCRATCH)

It is easy to prepare beans from 'scratch' and doing so allows you to control how much salt is added. Home-prepared beans are also very inexpensive! Beans freeze well so try to make extra so you'll always have some on hand. At 'COACH' we recommend you try to eat some type of legume (beans, split peas or lentils) almost every day.

1 cup dried beans (e.g. pinto, black beans etc. or a combination)

water for soaking

2 1/2 cups water

2 teaspoons olive oil

1/2 teaspoon salt

Sort and rinse beans. Place in cooking pot with water to cover (about 3 cups). Bring to

boil and continue to boil for two minutes. Cover and remove from heat. Let stand for

one hour. Drain water. Add fresh water, oil and salt. Bring to boil, skimming off any

scum that rises to the top, reduce heat then simmer for 1 - 2 hours (or until tender).

Yield: 2 cups cooked beans

AALLMMOONNDD PPEEAARR MMIILLKK

½ cup blanched almonds

1 canned pear half

1/8 teaspoon vanilla

pinch of salt

2 cups liquid (pear juice from canned pears plus cold water to equal 2 cups)

Process ingredients in blender until very smooth. Will keep 5 days in

refrigerator. Shake before serving and serve chilled. Goes well with 'Brown Rice Pudding'- recipe included in 'Desserts' section.

Tip: Blend with a couple of ice cubes if you are serving right away so it will be frosty cold!

HHeerrbbaall SSaalltt SSuubbssttiittuuttee

Thanks to Jean Allan for sharing her recipe!

3 TABLESPOONS each of Basil, Marjoram, Parsley, Thyme

4 TABLESPOONS dried chives 2 TABLESPOONS each of Onion Powder, Paprika, Rosemary

Mix all ingredients in a coffee grinder or mortar and pestle

and put in shaker.



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"Yogurt cheese is something you have to taste to believe… Many of my students are

surprised how thick and luscious yogurt cheese is, even when it is made with 1 percent low-

fat yogurt. It can be used in many recipes instead of sour cream, whipping cream (it doesn't

whip but you can fold it into sauces…) And it doesn't weep the way regular yogurt does in

salad dressings… PLEASE TRY IT!"

Bonnie Stern, Simply Heartsmart Cooking; Random House, Toronto, 1994

BBAASSIICCSS

YYOOGGUURRTT CCHHEEEESSEE

Strained yogurt is a delicious and amazingly versatile addition to heart healthy cooking. Its consistency can range from thick whipped cream to cream cheese (depending on the amount of time it has been left to strain). Strained yogurt can be sweetened and used as a rich-tasting dessert topping or as a thickener for mousses and other desserts. Adding herbs and spices transforms it into savory spreads and dips for crackers or vegetables. It can even be used as a spread on toast or bread in place of butter or margarine (and it is fat free!). Culinary expert Graham Kerr likes it spread on toasted English muffins topped with marmalade.

Serving Suggestions for Yogurt Cheese

Topping for baked potatoes

Sandwich spread (instead of mayonnaise)

Spread for toast; top with small amount of jam or marmalade

Garnish in soups or chilies (swirl with knife to make attractive design)

Blend with ricotta cheese and sweetener for a rich-tasting dip for fruit

"If I were to name one ingredient that I use more than any other in creative (low fat) cooking,

it would be strained yogurt. Incredibly simple to make, the straining process creates a thick,

creamy yogurt "cheese" that's infinitely versatile, giving you a creative tool to achieve great

results that won't call for heaps of salt, fat, refined sugars and starches"

Graham Kerr, Minimax Cooking, Doubleday, New York, 1992

How to Make Yogurt Cheese

Strain natural yogurt (no stabilizers or thickeners) through a coffee filter or

cheesecloth placed in a strainer over a bowl. Cover and place in refrigerator for at

least 5 hours (or overnight). The longer it sits - the thicker it gets. The liquid that

drains out is called 'whey' and can be used as the liquid for preparing brown rice or

other grains. Yogurt cheese will keep for about 1 week (keep refrigerated).



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BBRREEAAKKFFAASSTT FFOOOODDSS

CCOORRNNMMEEAALL MMIILLLLEETT CCEERREEAALL WWIITTHH DDAATTEESS

½ cup rinsed millet 1/4 teaspoon salt

3½ cups cold water 1 cup chopped dates

½ cup cornmeal or corn grits

Soak millet overnight in water. Next morning mix millet (do not drain) with cornmeal

and salt. Bring to boil in saucepan then reduce to simmer and cook approximately 1

hour. Add more water if cereal becomes too thick. Remove from heat, stir in dates

and let sit covered for 15 minutes to allow dates to soften.

Serving suggestion: top with pecans, sliced banana, ground flaxseeds and almond

pear milk (recipes included in this booklet).

MMIIXXEEDD GGRRAAIINNSS CCRROOCCKKPPOOTT CCEERREEAALL

1 cup kamut* 1 cup old-fashioned oats (large flake) ½ cup millet ¼ cup quinoa* (rinse with fresh water and drain at least 3 times)

¼ cup amaranth* 1 Tablespoon whole flaxseeds 1 teaspoon salt Optional: sunflower seeds added at start or near end of cooking time

Before going to bed combine one part of mixed grains (rinsed well) with 3 parts cold water in crockpot. Turn on 'low'. You'll awaken to a fully cooked, ready to eat hot cereal that can't be matched for its nutritional qualities. Get creative and add dried fruits if you like. Be sure to increase the water as the dried fruit will absorb water as it cooks. This cereal tastes great

served with sliced fresh fruit or berries and a sprinkling of ground flax (directions for grinding flaxseeds appears in the 'Basics' section of this cookbook). Note - if cereal is too watery, cook on high with lid off crockpot or add extra oatmeal (or oatbran cereal) and continue to cook for approximately 20 minutes.

* Exotic grains like these can be purchased at bulk food stores and health food stores.

HHEEAARRTTYY BBUUCCKKWWHHEEAATT BBRREEAAKKFFAASSTT

(from Canada's Healthy Living Guide, Feb 2000)

1 cup toasted Buckwheat* Sesame seeds 2 ½ cups Water Sunflower seeds 2 Bananas, in chunks Maple syrup 1 Tablespoon lemon juice

Bring water to boil, add buckwheat and stir. Cover and return to boil. Reduce heat and simmer for 15 minutes. Toss bananas in lemon juice.

Divide bananas, sesame seeds and sunflower seeds evenly between 4 bowls. Stir in buckwheat and pour maple syrup over top. Serve with milk or soymilk (if desired).

*Toasted buckwheat is known as 'kasha'. It can be purchased toasted or may be toasted by heating until golden brown in a frying pan. Stir frequently to avoid scorching

Tip: Millet scorches easily. For best results prepare this recipe in a crockpot.

This mixed-grains cereal is inspired by a similar recipe developed by cooking school instructor Olivia

Dadswell of Kelowna.



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BBRREEAAKKFFAASSTT FFOOOODDSS SALADS CCOOOOKKEE''SS GGRRAANNOOLLAA

This recipe is adapted from the (delicious) original version contributed by Beryl and Jim Cooke. The fat content has been decreased by reducing the amount of coconut and oil called for in the original recipe. Instead of greasing the cookie sheets, parchment paper was used for an even further reduction in fat. Even with the changes this granola is still quite high in calories so your serving size should be small… no more than 1/3 of a cup.

DRY INGREDIENTS - Mix the following in a large bowl:

5 cups rolled oats 1/4 cup whole flax seeds

1/4 cup coconut 1/2 cup wheat germ

1/2 cup sunflower seeds 1/2 cup oat bran

1/2 cup sesame seeds 1 cup wheat bran

3/4 cup cashews

1 cup texturized soy protein (also known as 'TVP' or texturized vegetable protein)

LIQUID INGREDIENTS:

1/2 cup honey

1/4 cup maple syrup

2 Tablespoons molasses

2 Tablespoons canola oil

Heat liquid ingredients (if done in microwave - watch carefully to prevent overheating). Gently mix with dry ingredients to coat. Spread evenly onto parchment paper lined cookie sheets (Tip: spraying baking sheets lightly with non-stick spray before you lay down parchment paper will

prevent the paper from sliding.) Bake at 325° for 20 - 25 minutes. Stir and redistribute granola

on baking sheet every 5 minutes until golden brown (do not to allow granola to become too browned).

Remove from oven and stir in the following: 3/4 cup raisins (if you prefer try substituting Craisins for some of the raisins)

Press into an even layer and allow to cool. Break into pieces and store in an airtight container. Consider storing part of the granola in the freezer to keep it fresher.

For an added nutritional boost, sprinkle on some freshly ground flaxseeds just before serving.

SSCCRRAAMMBBLLEEDD TTOOFFUU

1 lb medium tofu, well drained (pressed) and crumbled 1 small onion, finely chopped 1 small clove garlic, finely minced ½ green pepper, chopped 2 green onions. chopped

¼ teaspoon turmeric ¼ teaspoon onion powder ¼ teaspoon salt ½ teaspoon chicken-style seasoning 1 Tablespoon nutritional yeast

Crumble tofu into bowl; add seasonings and combine well. Heat olive oil in skillet add onion and sauté for a few minutes then add garlic and cook until onions/garlic are soft. Add remaining vegetables, stirring frequently, until tender. Add crumbled tofu and

seasonings and continue cooking until tofu is a light golden-colour. Serve immediately. Goes well with refried beans, homemade corn tortillas and fresh salsa.



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BBRREEAAKKFFAASSTT FFOOOODDSS

GGRRAANNOOLLAA -- RREECCIIPPEE IIII

This recipe appears in 'Granola Madness: The Ultimate Granola Cookbook' by Katherine Dieter & Donna Wallstin (1996; New World Library, 14 Pamaron Way, Novato, California 94949). This is one of the best granola recipes I've tried - it's hard to believe there is no added oil! It's easy to make and doesn't require many ingredients.

4 cups rolled oats Liquid Ingredients:

2/3 cup whole raw almonds 1/4 cup honey

2/3 cup pecan halves 1/4 cup maple syrup

1/4 cup sesame seeds 1 1/2 cup raisins

Preheat oven to 325F

Toast the oats (place oats in even layer in a roasting pan (no more than one inch high). Toast in a

preheated 325F oven for 5-7 minutes, stirring every few minutes to heat evenly. Each grain

should be warmed through and crisp to the bite. Take care not to over-toast the oats as this will give them a bitter flavour).

Combine toasted oats with nuts and sesame seeds in a large bowl. In a saucepan, gently heat the honey and maple syrup; then add to oats mixture and stir until thoroughly combined. Spread in a thin, even layer in a roasting pan. Bake, stirring and respreading every 5 minutes, until golden brown - 20-25 minutes.

Remove from oven and stir in raisins. Press into an even layer and allow to cool in a solid mass. Break into pieces and store in airtight containers.

BBEEVVEERRAAGGEESS

BBAANNAANNAA DDAATTEE SSOOYYMMIILLKK SSHHAAKKEE

1 ripe banana (preferably frozen) 1 cup soy milk 4 pitted dates 10 almonds Ice (approximately 1/2 cup)

Cut through dates to ensure there are no pits (even if the label says pitted!) Add dates and remaining ingredients to blender and blend on high until thoroughly combined.

Tip: if you have too many ripe bananas on hand… peel them and place in a Ziplock bag in your freezer. Frozen bananas taste great in blender drinks and you can even

blend them into a frozen dessert similar to ice cream.

SSTTRRAAWWBBEERRRRYY TTOOFFUU SSHHAAKKEE

½ cup orange juice ½ cup soymilk

3 large strawberries, frozen

3 dates 2 Tablespoons soft tofu (plain, unflavoured custard-style tofu) ice (approximately 5 ice cubes )

Blend ingredients on 'high' until smooth. Serve immediately.

Tip: Kathleen Morrow

suggests freezing crushed pineapple in ice cube trays

then transferring to a Ziplock bag for storage in the freezer. Add a few

'pineapple cubes' to your blender when making frozen

drinks for a tropical twist!



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BBRREEAADDSS

CCRRAACCKKEEDD WWHHEEAATT BBRREEAADD (BREAD MACHINE RECIPE)

1 CUP + 2 TABLESPOONS water

2 TEASPOONS olive oil (or canola oil)

1 CUP unbleached flour 2 CUPS whole-wheat flour 2 TABLESPOONS wheat germ 1 TABLESPOON ground flax 1 TABLESPOON whole flaxseeds

2 TABLESPOON pumpkin seed kernels (optional but delicious!) ¼ CUP cracked wheat cereal (e.g. Sunny Boy) 1 TABLESPOON brown sugar ½ TEASPOON salt 2 TEASPOONS bread machine yeast

Add liquid ingredients to bread pan followed by dry (or reverse order depending on your

type of bread maker). Bake on whole-wheat bread setting

Optional: This bread is fairly dense. You may wish to add 1 - 2 Tbsp gluten (available at bulk food stores and health food stores) for a lighter loaf.

Thanks to Anne Pistawka for sharing the recipe for this hearty and healthful bread.

2 TABLESPOONS molasses 3 CUPS hot water

3 CUPS Red River cereal 1 CUP whole wheat flour 2 TEASPOONS baking soda

1 TEASPOON salt

Combine molasses and water. Add rest of ingredients and beat. Cover bowl and let stand overnight in fridge.

Bake at 275ºF for one hour and reduce heat to 250ºF and bake for one hour longer.

RREEDD RRIIVVEERR CCEERREEAALL BBRREEAADD (DUTCH PUMPERNICKEL BREAD)

CCOORRNN TTOORRTTIILLLLAASS Homemade tortillas do not contain any oil in the

ingredients nor is any required in the preparation (they are fried on a dry pan). Furthermore, they do not contain any added salt. They are delicious and easy to prepare (although somewhat time- consuming). If you like to cook, you may want to

give them a try. The recipe appears in the 'Entrées' section of this booklet.



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1 cup whole-wheat flour

2/3 cup white flour

2 teaspoon baking powder

½ teaspoon baking soda

1/8 teaspoon salt

¼ teaspoon nutmeg

½ teaspoon cinnamon

1 cup low fat granola

BBRREEAADDSS

CCOORROONNAATTIIOONN** GGRRAAPPEE MMUUFFFFIINNSS 1 cup whole-wheat flour

1 cup white flour

1 ½ tsp baking powder

½ baking soda

½ tsp salt

1 cup cornmeal

1 ½ cups soymilk

2 Tbsp applesauce

2 Tbsp canola oil

1/3 cup honey

1 Tbsp ground flax mixed with 3 Tbsp water

1 ½ cups Coronation grapes, fresh or frozen

Sugar (optional)

*Blueberries can be substituted for grapes

if desired.

GGRRAANNOOLLAA DDAATTEE MMUUFFFFIINNSS

1 Tablespoon ground flaxseed

3 Tablespoon lukewarm water

¾ cup boiling water

1 cup chopped dates

2 Tablespoon olive oil

1/3 cup brown sugar

1 teaspoon vanilla

½ cup applesauce

Preheat oven to 350° F. Spray muffin tin(s) with nonstick cooking spray.

Combine ground flaxseed with lukewarm water, let sit to thicken. Pour boiling water over

dates to soften. Add oil, sugar and vanilla to date mixture, stir. In separate bowl, mix

dry ingredients: flours, baking powder, baking soda, salt, and spices. Add date mixture,

flaxseed mixture and applesauce to dry ingredients. Stir gently, just until combined.

Gently fold in granola and immediately transfer to muffin tins.

Bake at 350° F for approximately 20 minutes (or until a toothpick inserted in centre of

muffin comes out clean). Let cool 10 minutes in pan then remove.

Makes 24 mini-size muffins (or 12 large). Note: when it comes to low fat muffins, it's

generally best to use 'mini' size pans. The muffins won't taste as dry that way.

Combine cornmeal, soymilk,

applesauce, oil, honey and flax. Let

stand approximately 3 minutes.

Mix together dry ingredients in large

bowl. Add cornmeal mixture to dry

ingredients stirring until just mixed

(do not over stir).

Immediately fold in grapes (or

blueberries) and spoon into oiled

muffin tins. Sprinkle with a small

amount of white sugar.

Bake at 400o F for 20 minutes. Cool

in pan 10 minutes then remove to

wire racks. Best served warm but

can be frozen for future use if

desired.

Makes 24 mini-size muffins (or 12 large)



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DDIIPPSS,, SSPPRREEAADDSS && SSAAUUCCEESS HHUUMMMMOOSS

A Middle Eastern dip made from garbanzo beans (also known as 'chick-peas'). Using frozen garbanzo beans (available in freezer section of some supermarkets) or using beans you have prepared from scratch makes for a better tasting dip… but even canned garbanzo beans still taste fine.

14 oz frozen (cooked) garbanzo beans

½ cup water

3 Tablespoons tahini (sesame seed paste)

1 clove garlic, minced

¼ cup finely minced onion

Juice of 2 lemons

1 teaspoon cumin

1 teaspoon salt (use less if using canned garbanzo beans)

2 Tablespoons extra-virgin olive oil

2 Tablespoons fresh parsley, chopped

Process ingredients in a blender until smooth. Serve with whole-wheat pita bread, raw

vegetables or pretzels (go easy on the pretzels… they are high in salt!)

GGRRAAPPEE,, MMAANNGGOO && OORRAANNGGEE FFRRUUIITT SSPPRREEAADD

Mangos are readily available at certain times throughout the year and surprisingly inexpensive at these times. Buy a number of them when they are 'cheap' and freeze peeled chunks so you have mangos available year round. Coronation grapes can also be frozen and used in recipes to replace blueberries (they're far less expensive and many people think they taste better than blueberries!)

1 ½ cups dried pineapple cut into small pieces

3 cups Coronation grapes (harvested in the Okanagan from mid-September to

mid-October)

½ cup chopped frozen (or fresh) mango

½ navel orange

Set the grapes on top of the pineapple and let sit overnight (in refrigerator). Add

frozen mango and orange then blend until smooth. Store in refrigerator. Will keep

for approximately one week.

CCRRAANNBBEERRRRYY SSAAUUCCEE wwiitthh CCoorroonnaattiioonn GGrraappeess

Excellent with turkey or your favourite vegetarian nut & grain dinner loaf.

1 package fresh cranberries

1/2 cup coronation grapes

1 cup white cranberry juice (or apple juice)

3/4 cup sugar (or more to taste)

Mix juice and sugar; bring to boil. Add cranberries and grapes and return to

boil. Reduce to high simmer and cook for 10 minutes.



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DDIIPPSS,, SSPPRREEAADDSS && SSAAUUCCEESS

CCHHEERRRRYY SSAAUUCCEE

This sauce is a better choice than regular syrup on your pancakes and waffles because it is lower in sugar and much higher in fibre.

1 Tablespoon sugar (or to taste)

2 Tablespoons cornstarch

1 cup unsweetened apple juice

1 1/2 cups frozen sweet dark cherries

1 teaspoon grated lemon zest

In a medium saucepan, combine sugar and cornstarch. Gradually stir in apple

juice. Cook, stirring constantly, over medium heat until mixture is bubbly and

slightly thickened. Stir in cherries and lemon zest; cook until heated through.

Serve warm. Makes 2 1/4 cups.

Recipe appears in 'Fiber and Your Health', Jeanette Parsons Egan, M.S., R.D., Fisher Books, 2000.

DDIILLLLYY DDIIPP WWIITTHH VVEEGGEETTAABBLLEESS

This recipe from Canadian Living magazine was submitted by a former C.O.A.C.H. participant - unfortunately their name has been misplaced so we can't give them any personal credit for sharing it with us!

2 lb tiny new potatoes (1 kg)

1 cup light sour cream

1/4 cup light mayonnaise

2 Tablespoon chopped fresh dill

2 Tablespoon finely chopped red onion

1/4 teaspoon salt

2 cups cherry tomatoes

1 cucumber, sliced

Scrub potatoes. In large pot of boiling salted water, cook potatoes for 20

minutes or until tender. Drain: let cool completely.

In small bowl, stir together sour cream, mayonnaise, dill, onion and salt.

Arranges potatoes, tomatoes and cucumbers on serving plate. Serve with dip.

Makes 6 servings.



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use cold pressed, extra virgin olive oil (may reduce cholesterol levels)

garlic has been shown

to reduce risk of colorectal and stomach cancer

lemon juice contains antioxidants called limonenes and tomatoes

contain the antioxidant lycopene; both are examples of compounds called isoprenoids that inhibit cancer

SSAALLAADDSS

QQUUIINNOOAA BBLLAACCKK BBEEAANN SSAALLAADD

Here is another delicious recipe submitted by June Levulett. Quinoa is a very nutritious grain used since ancient times in South America. It is very high in protein and has a nutty flavour. It can be found in the bulk foods department of many grocery stores or health and natural foods stores.

1/3 cup quinoa

1 cup water


4 teaspoons lime juice, freshly squeezed

1/4 teaspoon ground cumin

1/4 teaspoon ground coriander

1 tablespoon finely chopped cilantro

2 tablespoon scallions, minced

1 1/2 cup cooked black beans (15 ounce can, drained and rinsed)

2 cups diced tomatoes

1 cup diced bell peppers (red, yellow, orange, green or a mixture)

2 teaspoons minced fresh green chilies

salt and ground black pepper to taste

lemon or lime wedges

Rinse quinoa thoroughly in a sieve under cool running water. In a saucepan, bring the

water to a boil, add the quinoa, cover, and simmer on low heat, until all of the water is

absorbed and the quinoa is tender, about 10 to 15 minutes. Allow to cool for 15 minutes.

In a large bowl, combine the oil, lime juice, cumin, coriander, cilantro, and scallions. Stir

in the beans, tomatoes, bell peppers, and chilies. Add the cooled quinoa, and salt and

pepper to taste, and combine thoroughly. Refrigerate until ready to serve. Garnish with

lemon or lime wedges.

Serves 4

VVIINNAAIIGGRREETTTTEE ((SSAALLAADD DDRREESSSSIINNGG))

½ cup olive oil

¼ cup lemon juice

(or juice of 1 lemon + rice vinegar* to make ¼ cup)

1 clove garlic, crushed

1 teaspoon sugar

1 teaspoon chopped fresh oregano (or ½ tsp. dried

oregano)

Blend ingredients well. Store leftover dressing in

refrigerator.

Good on Greek salad (chopped tomato, cucumber,

sweet white onion & feta cheese)

*Substitute red wine vinegar or balsamic vinegar for the rice vinegar if desired



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SSAALLAADDSS

WWAALLDDOORRFF SSAALLAADD

2 apples, chopped

1 cup red seedless grapes, halved

2 stalks celery, chopped

¼ cup walnuts, chopped

Dressing:

¼ c yogurt cheese (recipe in 'Basics' section of this booklet)

2 tablespoons low-fat mayonnaise

Combine yogurt cheese and mayonnaise. Gently mix with other ingredients. Serve

chilled.

GRAHAM KERR'S LOW-FAT CAESAR SALAD

2 slices whole wheat bread

2 cloves garlic, peeled, mashed and chopped

2 anchovy fillets

¼ teaspoon coarsely ground black pepper

4 teaspoons freshly grated Parmesan cheese

½ cup strained yogurt (see recipe for 'yogurt cheese' in the 'Basics' section of this booklet)

2 tablespoons de-alcoholized (or regular) white wine

1 large head romaine lettuce, torn in 2-inch pieces.

Croutons: cut the bread into ½ inch cubes. Put on baking sheet and bake in

preheated oven (350 degrees) for about 15 minutes or until light golden brown. Set

aside. (Note - if rest of meal is low in fat consider lightly spritzing olive oil on croutons

before baking for added flavour)

Working on flat service, scrape the garlic and anchovy fillets together with the

blade of a knife (a mortar and pestle also works well). Sprinkle with the pepper and

keep scraping until well incorporated. The crumbly black pepper is a gritty substance

that helps combine all the ingredients.

Scrape in the cheese until well combined. Transfer to a small bowl. Add the yogurt

and mix well. Put the wine on top and scrape together.

To serve: Put the Romaine leaves in a large bowl. Spoon in the dressing and toss

until each leaf is well coated. Sprinkle with the croutons and toss again. Divide onto

individual serving plates and bring to the table for your fortunate guests.

Graham Kerr, Minimax Cooking, Doubleday, New York, 1992



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SSAALLAADDSS

MMIIXXEEDD BBEEAANN SSAALLAADD wwiitthh SSTTEEAAMMEEDD,, FFRREESSHH SSOOYYBBEEAANNSS

300 g frozen soybeans in pods* (called 'edamame') or 1 cup preshelled (green)

soybeans

cut green beans 284 mL / 10 oz

cut wax beans 284 mL / 10 oz

kidney beans or black beans 398 mL / 14 oz

garbanzo beans 284 mL / 10 oz

1 small red onion, thinly sliced

½ green pepper, chopped

½ cup corn niblets (frozen or canned)

½ cup vinaigrette (see recipe in 'Salad' section)

½ teaspoon celery seed

1 teaspoon sugar (or more to taste)

salt to taste

¼ cup apple cider vinegar

* Available at 'Oriental Supermarket' on Harvey in Kelowna as well as health food stores.

Prepare soybeans: steam soybeans (in pods) over boiling

water for approximately 7 minutes. Plunge soybeans into ice water to cool. Slip soybeans out of pods. Refrigerate to cool completely.

Meanwhile, mix remaining ingredients in vinaigrette. Add soybeans and toss gently until mixed. Serve chilled.

NNIICCKK''SS TTAABBBBOOUULLLLEEHH (A MIDDLE EASTERN SALAD)

2 cups pre-soaked bulgur (instructions below)

1 cup chopped fresh parsley

3 green onions, minced

2 tomatoes, seeded and chopped

1 cup English cucumber, seeded & coarsely chopped

2 Tablespoons sunflower seeds

salt, to taste

Optional: black olives and cooked white kidney beans

To pre-soak bulgur: Place 2/3-cup bulgur in bowl. Pour 2 cups boiling water over

bulgur and let stand 1 hour. Drain off excess water. Makes 2 cups 'pre-soaked

bulgur'.

Combine salad ingredients in large bowl. Whisk together

'Dressing' ingredients and gently mix with bulgur salad.

Chill for 1 hour to blend flavours.

Dressing:

3 Tablespoons fresh lemon juice

2 Tablespoons extra-virgin olive oil

¼ teaspoon cumin

¼ teaspoon sugar

1 clove garlic, minced



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15

In a large saucepan, cover the yams with water and heat until boiling. Cook 10 minutes; drain and set aside. In a large skillet, heat the oil; add the onion

and sauté until tender. Add the ginger, garlic, curry powder and pepper flakes; cook stirring occasionally, 3 minutes. Add the cooked yams, coconut milk, broth, soymilk and salt. Heat to boiling. Reduce heat, cover and simmer 20 minutes or until yams are

tender. In blender or food processor,

puree soup in batches until smooth. Return to saucepan and heat to serving temperature. Remove from heat and stir in peas and lemon peel. Dish into bowls and top with peanuts and a few

cilantro leaves.

SSOOUUPP

OOVVEENN--RROOAASSTTEEDD RROOOOTT VVEEGGEETTAABBLLEE SSOOUUPP

Oven-roasted vegetables: 1 yam, medium-size 2 carrots, large 1 onion, large

1 bulb garlic, top 6 cm sliced off (4 cloves will go in soup - use remaining cloves as spread for bread or use to mash with potatoes. Roasted garlic is also very good on pizza!) Coarsely-ground salt

To oven-roast vegetables: Pre-heat oven to 350 F. Peel yam and carrot and cut these and onion

into large chunks. Place on parchment paper lined cookie sheet. Spritz vegetables with olive oil and sprinkle sparingly with salt. Set garlic bulb on square piece of tinfoil and pour a small amount

of olive oil over. Bring edges of tinfoil tightly together forming a bundle. Place on the cookie sheet with other vegetables. Bake for approximately 50 minutes or until vegetables soft and edges

starting to brown.

While vegetables are roasting, prepare the following: 1 medium-size onion, diced 3 cloves garlic, minced 3 thin slices fresh ginger 5 cups water or vegetable stock

1 apple, cored and diced ¼ teaspoon curry powder (optional) 2 Tablespoons maple syrup ½ cup orange juice 1/3 pkg. soft tofu ('custard-style') ½ cup soymilk

YYAAMM CCOOCCOONNUUTT CCUURRRRYY SSOOUUPP**

1 ½ lbs. yams, cut into ½ inch pieces


1 onion, chopped

2 cloves garlic, minced

1 ½ Tablespoons fresh grated gingerroot

2 teaspoons curry powder

¼ teaspoon crushed chili flakes

1 cup 'light' coconut milk (Thai Kitchen brand is sulfite-free)

1 ½ cups vegetable broth (see recipe in this booklet)

1 ½ cups soymilk

½ teaspoon salt

1 cup frozen green peas, thawed

1 Tablespoon grated lemon peel (organic)

2 Tablespoons dry roasted peanuts, crushed

¼ cup fresh cilantro

*Note: Coconut milk is highly saturated and should not be used in large quantities. The amount of fat in a serving of this soup is low; therefore the saturated fat it contains should not be a concern. But do be sure to buy light coconut milk!

Sauté onion in small amount of olive oil in large saucepan. After 2 minutes add garlic and ginger. Cook until onions translucent and soft. Add water,

apple, curry powder, maple syrup, orange juice and roasted vegetables. Cook until heated and vegetables soft. Process in blender until smooth. Return to pan and add tofu and soymilk. Add salt to taste. Heat and serve.



20/01/03

16

SSOOUUPP NNAADDEENNEE SSHHIIRRTTLLIIFFFF''SS BBLLAACCKK BBEEAANN SSOOUUPP

1 cup diced onions

2 cloves garlic, chopped

2 cups vegetable broth

2 cans black beans (398 mL/14oz)… or better yet, use frozen (precooked) black beans

1 can diced tomatoes (398 mL/14oz) including juice

1 cup diced potatoes

½ teaspoon thyme

½ teaspoon cumin

½ teaspoon hot sauce - optional

½ teaspoon sugar

salt to taste

Optional: chopped fresh cilantro and juice of ½ lime (add just before serving)

Sauté onions and garlic until tender. Combine with remaining ingredients and simmer 25

minutes (or until potatoes soft).

Note: mixed vegetable cocktail (e.g. V8 juice) can be used to thin soup if necessary.

WWHHIITTEE BBEEAANN SSOOUUPP WWIITTHH RREEDD PPEEPPPPEERR PPUURREEEE

(Adapted from Heart Healthy Cooking cookbook from Becel)


1 medium onion, chopped


½ cup each, carrots and celery

2 ½ cups sodium-reduced chicken broth (or vegetable broth) 1 can (19 oz) white kidney beans, drained and rinsed

½ teaspoon dried thyme

Optional:

¼ cup red pepper purée*

1 tablespoon yogurt cheese (instructions appears in 'Basics' section)

* Purée oven-roasted red peppers in food processor

Sauté onion, garlic, carrots and celery in oil for 5 minutes. Stir in broth, beans and thyme. Bring to boil. Cover and simmer 15

minutes (or until vegetables

are tender). In blender or food processor, puree soup in batches until smooth. Return to saucepan and heat through.

Mix red pepper puree and yogurt cheese (or sour cream). Spoon soup into bowls and top with about 1 Tbsp red pepper puree; use a knife to swirl it through the

soup.

Creamy Tomato Tofu Soup

Sauté 1 large onion in olive oil until soft and translucent. Add 1 can (28 oz) diced plum tomatoes with juice, 1 tsp salt and 1-2 tsp sugar. Combine with 2 cups vegetable broth. Simmer until vegetables thoroughly heated and flavours begin to blend. Process in blender with ½ cup cooked rice and 1/3 package soft (custard-style) tofu (equivalent to 1/3 cup or 100 grams). Return to saucepan; add soymilk (about ½ cup) to desired consistency. Heat gently and serve.



20/01/03

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2 to 2 1/2 cups soymilk 1 can (15 oz) diced tomatoes

1 1/4 cup red lentils, picked over and rinsed 3 carrots, trimmed, peeled and cut into 1/2 inch thick slices 1/4 cup unsweetened grated dried coconut 1 teaspoon salt, or to taste

HHEEAARRTTYY SSOOUUPP MMIIXX

This soup mix is handy to keep on hand in your pantry. It's a delicious way to get more legumes and brown rice into your diet. Bernice Kovacik submitted the original recipe. The following has been adapted slightly, if you prefer, try the original (see *note below).

DRY MIX: 1 package each (approximately 450 grams/16 oz each): split peas, lentils, pearl barley 4 cups dried minced onion 2 cups brown rice 3 Tablespoons oregano leaves 4 Tablespoons dried parsley

Optional: 2 cups dried flaked pinto beans (can be bought in the bulk food section of some supermarkets)

THE SOUP: 1 cup dry soup mix 1 litre vegetable broth (recipe in 'Basics' section of this booklet) or low-sodium chicken broth 3 chopped carrots

1 clove garlic, minced 1 1/2 cups chopped cabbage 2-3 chopped celery stalks 28 oz can diced tomatoes

Combine dry ingredients and store in closed container. To make soup, mix 5 cups of water/stock in

large pot. Add soup mix, sautéed cabbage, garlic, celery and carrots. Simmer 30 minutes. Add tomatoes and simmer another 30 minutes or longer to tenderize vegetables and blend flavours.

(* Original recipe calls for additional (16 0z) package of white beans and macaroni to be added to the dry ingredients mix.)

RREEDD LLEENNTTIILL SSOOUUPP WWIITTHH IINNDDIIAANN SSPPIICCEESS

This is an adaptation of one of the recipes submitted to COACH by June Levulett. In order to make it more 'heart healthy' the amount of coconut and oil was reduced and canola oil was used instead of the ghee or peanut oil called for in the original recipe.

2 Tablespoons black mustard seeds 2 teaspoons cumin seeds 2 teaspoons fennel seeds 2 teaspoons canola oil 2 cups coarsely chopped onion 2 Tablespoons finely minced ginger 1/2 to 1 teaspoon crushed red pepper flakes

2 cups water

In a small bowl, combine mustard seeds, cumin, and fennel seeds. Heat oil in a large, heavy, (preferably nonstick or enameled) soup pot over high heat. Add the seeds, cover, and sizzle

until the mustard seeds begin to pop, 15 to 30 seconds. Immediately turn off the heat and let sit, covered until the seeds stop popping, about 1 minute.

Stir in the onion, ginger and red pepper flakes. Sauté over medium-high heat for 1 minute,

stirring frequently and taking care to scrape up any seeds that have stuck to the bottom of the

pot. Add the water, 2 cups of soymilk, and tomatoes (with canning liquid), and bring to a gentle boil. Reduce the heat to medium-low (or soymilk will froth and boil over) and stir in the red lentils, carrots and coconut. Cover and cook at a gentle boil for 20 minutes, stirring from time to time.

Add the salt and continue cooking, covered, until the lentils have melted into a coarse purée,

about 15 minutes more. If the soup is too thick, thin to the desired consistency with additional

soymilk. Adjust seasonings before serving. Serves 6



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SSOOUUPP

GGAARRDDEENN VVEEGGGGIIEE SSOOUUPP

Thanks to Pat Wirick for sharing her recipe for this heart-healthy soup.

Sauté in small amount of olive oil until soft and translucent:

1 cup diced onions 3 garlic cloves, minced

Add the following; bring to near boil, then simmer covered for 15 minutes:

1 1/2 cups diced green cabbage 1 cup green beans 1 cup sliced carrots 1 Tablespoon tomato paste

1 cup diced, firm tofu

1/2 teaspoon dried basil 1/4 teaspoon dried oregano 4 - 5 cups broth (vegetarian or low-sodium chicken or beef)

Add:

1 cup frozen corn kernels 2 cups frozen peas 1 cup chopped broccoli

1/2 cup diced zucchini Bring to high simmer and cook an additional 5 minutes. Serve.

SSIIDDEE DDIISSHHEESS

OOVVEENN--RROOAASSTTEEDD VVEEGGEETTAABBLLEESS

See recipe for 'Oven-roasted Vegetable Soup' for instructions on roasting vegetables.

Zucchini, squash, parsnips, peppers and many other vegetables can be prepared this

way. Oven-roasting caramelizes the naturally-occurring sugars in the vegetables and

lends a wonderful rich, sweet taste that is delicious! If you are able to obtain some fresh

thyme or rosemary try chopping some and roasting along with the vegetables. The

aroma as the vegetables and fresh herbs bake is incredible!

RRUUTTHH''SS BBAARRLLEEYY CCAASSSSEERROOLLEE

¾ cup barley

1 onion, thinly sliced

3 tsp instant vegetable (or beef) bouillon

2 cups boiling water

½ cup sliced, canned mushrooms

Mix all ingredients together in a 1½ quart casserole. Cover and bake at 400F for 60

minutes (or until liquid absorbed and barley is tender). Serves 4 - 6.



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SSIIDDEE DDIISSHHEESS

HHEERRBBEEDD CCOOUUSSCCOOUUSS

2 cups vegetable (or chicken) broth


1 ½ cups whole-wheat couscous

2 Tablespoons fresh parsley, chopped

1 Tablespoon fresh chives, minced

Salt and pepper to taste

Bring broth and oil to a boil, stir in couscous and remove from heat. Cover and let sit for

5 minutes. Fluff with fork; fold in parsley and chives. Keep covered until ready to serve.

Excellent with spicy meat or fish dishes - or try it with vegetarian chili.

MMOORROOCCCCAANN RRIICCEE PPIILLAAFF

This adapted recipe appeared in Chatelaine magazine (February 2001). The original recipe is from Diane Clement's cookbook, Zest for Life (Raincoast). The writers at Chatelaine note: "… this is one of the best pilafs we've ever made. It's gorgeous enough for entertaining alongside any type of roast or as a weekend vegetarian dinner."


Small onion, finely chopped

1/2 cup uncooked bulgur wheat

1/2 cup brown rice

1/2 teaspoon turmeric 1/3 cup raisins or currants (optional) 1/4 teaspoon salt 1/4 teaspoon finely ground pepper 3 cups chicken (or vegetarian) broth Finely grated peel of 1 organic lemon (yellow zest only - avoid the white part of skin) 2 Tablespoons lemon juice 1/3 cup toasted pecans, finely chopped 2 Tablespoons chopped fresh parsley or coriander

Heat oil in large, sauce pan over medium-high heat. Add onion, bulgur and rice.

Sprinkle with turmeric and stir frequently until golden, about 4 minutes. Add raisins, if

using, salt, pepper and broth. Bring to boil, stirring occasionally, until all the liquid is

absorbed and rice is tender, from 50 to 60 minutes.

If all liquid has been absorbed but you would like bulgur or rice to be more tender, add

1/2 cup water and simmer for 10 more minutes or until liquid is absorbed. Stir in lemon

peel and juice, then pecans, if using. Sprinkle with parsley.



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EENNTTRREEEESS

MMIIXXEEDD BBEEAANN CCAASSSSEERROOLLEE

Thanks to Pat Wirick for another delicious and nutritious recipe! You'll be glad this is a double recipe.... it's handy having an extra casserole in the freezer for days when you don't have time to cook.

1/2 lb. lean turkey sausage - cut, browned & drained (blot with paper towel to remove fat)

1 cup firm tofu - cubed 1 tin baked beans (e.g. Libby's 'Deep Brown Beans in Tomato Sauce') 1 tin red kidney beans

1 tin garbanzo beans 2 medium apples, cubed 2 medium onions, cubed 4 cloves garlic, minced 1 tin (8 oz) tomato sauce

1/2 cup brown sugar 1 heaping teaspoon chili powder

Mix ingredients and divide into 2 large casserole dishes. Cover and bake at 350F for 1 1/2 hours.

Eat one… freeze one.

SSAALLSSAA CCOOUUSSCCOOUUSS CCHHIICCKKEENN

This recipe is adapted from the winning recipe in the 1998 Pillsbury 'Bake-Off" recipe contest. It is by Ellie Mathews of Seattle, Wa. The original recipe called for chicken thighs instead of breasts and more oil. Chicken drumsticks (remove skin) could be substituted for breasts with a slight increase in fat content.

3 cups hot cooked couscous ¼ cup water

2 teaspoons olive oil 2 Tablespoons dried currants ¼ cup coarsely chopped almonds 1 Tablespoon honey 2 garlic cloves, minced ¾ teaspoon cumin 4 chicken breasts (halves), skin removed ½ teaspoon cinnamon

1 cup chunky style salsa

Cook couscous according to package directions. Meanwhile, heat oil in large skillet over medium-high heat until hot. Add almonds and cook 1 - 2 minutes until golden-brown. Remove from skillet with slotted spoon. Add garlic to skillet; stir 30 seconds. Add chicken; cook until browned, turning once.

In medium bowl mix salsa and remaining ingredients. Add to chicken and mix well. Reduce heat to medium; cover and cook at least 20 minutes or until chicken is fork tender and juices run clear, stirring occasionally. Stir in almonds. Serve with couscous - preferably whole-wheat (or brown rice).

Tammy's Teriyaki Salmon

2 Tbsp apple juice 2 Tbsp honey

1/2 cup brown sugar 1 cup soy sauce

1 tsp chopped (fresh) ginger 2 green onions, chopped

Combine all ingredients to make marinade. Marinate salmon fillets for up to 12

hours (in refrigerator). Drain marinade and discard. Broil salmon for

approximately 12 minutes (skin side down) or until fish flakes easily with fork.



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EENNTTRREEEESS

CCAALLYYPPSSOO BBEEAANNSS && RRIICCEE

1 medium onion, chopped


1 1/2 teaspoons cumin

1/2 teaspoon garlic powder

1/4 teaspoon chili powder

1/4 teaspoon cayenne

1 1/2 cups cooked pinto beans and black beans*

1 tin tomato sauce (250 mL/8 oz)

1/4 teaspoon sugar

salt (to taste)

2 cups cooked brown rice

1 cup corn (frozen or canned)

1 cup salsa

1/2 cup pineapple chunks

Sauté onion and garlic in a small amount of olive oil until tender (do not brown). Add

spices and continue heating until fragrant (approximately 1 minute). Add beans, tomato

sauce, sugar and salt. Simmer, covered, 15 minutes. Add remaining ingredients and

simmer an additional 5 minutes or until heated through. Serve.

Suggested Toppings:

Sour cream (low fat) Black olives Chili Sauce

Grated cheddar (low fat) Sunflower seeds

* see 'Easy Beans' in the 'Basics' section of this recipe booklet

CCRRIISSPPYY OOVVEENN--FFRRIIEEDD TTOOFFUU WWIITTHH DDIIPPPPIINNGG SSAAUUCCEE

Extra firm tofu - cut into 'fillets' (¼ inch/5 mm thick) 3 Tbsp soy sauce (or low-sodium soy sauce) ½ cup nutritional yeast (available at natural food stores or in bulk food section) ½ tsp Mrs.Dash seasoning (or other favourite spice mix) ¼ tsp onion powder Dash celery seed

Place soy sauce in bowl. Mix the nutritional yeast and spices together in a clean

plastic bag. Dip tofu fillets into soy sauce (to moisten) and then place in bag with yeast

mixture. Shake fillets until coated. Place on parchment-paper lined baking sheet. Spritz top of tofu fillets lightly with olive oil. Bake at 375 F for about 10 minutes (or

until fillets start to turn brown and slightly crispy). Serve hot with plum sauce or sweet and sour sauce for dipping.

If you have any leftovers try slicing and adding to stir fried rice or vegetables instead of meat. Freezes well. * Reduced sodium (low salt) soy sauce is available in most stores



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EENNTTRREEEESS

Masa harina (ingredients corn flour and lime) is available at some grocery stores. It is called "Maseca" instant corn masa mix (you'll usually find it with the Mexican foods).

Tortilla presses can be bought at kitchen supply stores; if you make homemade tortillas on a regular basis you probably should consider buying one as they make 'tortilla making' a lot easier!

To make 'tortilla chips' from leftover tortillas: cut into wedges and toast until crispy in the oven. Optional: if you have a spray pump for oil, try spraying tortillas lightly with oil and a light sprinkle of coarse salt before baking.

Note: homemade tortillas are smaller and more fragile than commercially prepared tortillas. Because of this they are difficult to 'roll up' with fillings inside. Instead, use them folded in half (more like a 'scoop' shape).

Suggested Fillings:

Refried beans (buy Western Family fat-free or vegetarian style… do not buy type made with lard). Try mixing refried beans with salsa and heat in saucepan. If you have time add sautéed onion, peppers and garlic and chopped fresh tomatoes to the refried bean/salsa mixture.

Low fat cheese (grated); use sparingly

Low fat (or no fat) sour cream

Sliced black olives

Chopped green onions

Chopped tomatoes & lettuce

Sunflower Seeds

CCOORRNN TTOORRTTIILLLLAASS

2 cups masa harina (corn flour)*

1 1/8 cup water

Mix masa harina and water until mixture forms a firm ball

(takes 2 - 3 minutes). If dough feels dry add 1 - 2 Tbsp water

(dough should be somewhat on the 'dry side'… if too much water

is added the tortillas will be too 'sticky' to work with). Divide

dough into 16 little balls, cover with damp cloth to keep dough

moist. Flatten ball between hands, place each ball between two

sheets of waxed paper, roll out or press in a tortilla press, until

tortillas measure 5 - 6 inches in diameter. Carefully peel off the

waxed paper. Cook on very hot griddle* (cast iron works very

well) for 15 - 20 seconds, turn continue cooking for 20 - 30

seconds. Once cooked, cover the tortillas to keep soft and pliable.

Makes 16 tortillas.

*Note: do not use Teflon pans for high temperature cooking.



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EENNTTRREEEESS

RREEFFRRIIEEDD BBEEAANNSS

Homemade refried beans are better than canned and usually contain less salt and oil. Refried beans can be used as a nutritious filling in burritos (see recipe for corn tortillas in this cookbook) and also make a great dip for baked tortilla chips. If the beans are too thick for dipping try thinning them with some salsa.

Olive oil 1 medium onion, chopped

2 cloves garlic, finely minced 2 teaspoons chili powder 1 teaspoon garlic powder 1 teaspoon cumin 3 cups cooked beans (see 'Easy Beans' in the 'Basics' section of this cookbook) 1 cup vegetarian broth (see 'Basics' section of this cookbook)

salt to taste

In nonstick frying pan, sauté onions and garlic in small amount of olive oil until

tender. Add spices and heat until fragrant (about 1 minute). Stir in beans and some

of the broth. Heat. With potato masher, blend beans with additional broth to

moisten. Blend in salt.

MMAARRIINNAARRAA PPAASSTTAA SSAAUUCCEE WWIITTHH LLEENNTTIILLSS && BBUUCCKKWWHHEEAATT

Onion, chopped Garlic, finely chopped Zucchini, chopped Green Pepper, chopped

Oregano and/or 'Italian Seasoning' Tomato paste - small can

Tomato-based Pasta Sauce (e.g. 'Classico' brand or homemade) Red Lentils - approximately ½ cup Toasted buckwheat (called 'kasha' - or buy raw buckwheat and toast your own until brown

and fragrant in non-stick frying pan) - approximately ½ cup

Sauté onion for a minute or two then add garlic. Sauté until onion starts to turn

translucent (do not brown onions or garlic). Add zucchini, green pepper and spices

and continue to sauté until vegetables soften. Meanwhile, in small, separate frying pan

heat tomato paste, stirring continually until paste starts to thicken and darken in

colour. This process caramelizes the sugars in the tomato paste and gives it a deep,

full flavour.

Transfer tomato paste to sauce pan with onions and vegetables. Add pasta sauce

(commercial or homemade), lentils and toasted buckwheat. Bring to near boiling then

reduce heat and simmer until lentils and buckwheat tender (this will take about 40

minutes). Serve over whole-wheat pasta.

Optional: Just before serving, add Yves brand "Veggie Ground Round" (vegetarian ground beef replacement) usually available in produce department of grocery stores. This product is pre-cooked and just requires heating to serving temperature. It's texture, appearance and flavour is

very similar to ground beef (but without the fat and cholesterol!)

Note: If sauce tastes too acidic - try adding ½ tsp of sugar (or slightly more) and mix well.



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EENNTTRREEEESS

WWHHOOLLEE----WWHHEEAATT VVEEGGEETTAARRIIAANN BBUURRRRIITTOOSS

A similar dish prepared by dietitian Evelyn Cole Kissinger is the inspiration for these burritos. The original (vegan) recipe appears in Evelyn's cooking video called 'Easy Healthy Cooking`. Evelyn's video is full of practical advice for preparing nutritious and delicious vegetarian meals. To order this video, contact Evelyn at 1825 Boardwalk, St. Joseph, MI 49085 or phone: 616-428-5126 or fax: 616-428-5148.

2 chicken-style vegetarian patties, chopped

1 cup cooked brown rice

¼ cup vegetable broth or chicken-style broth

¼ cup salsa

¼ cup finely shredded cheddar cheese, low fat

¼ cup sunflower seeds

8 whole-wheat soft tortillas

(approximately 7 inch diameter)

Combine first 6 ingredients. Fill tortillas with equal amounts of filling, roll and place

seam-side down in a parchment paper-lined baking dish (9X13 cake pan works well).

Spread more salsa over top and cover pan tightly with foil wrap. Bake for 25

minutes at 350°F. Serve with low-fat sour cream or yogurt cheese (recipe included

in this booklet). These burritos taste great served with a tossed salad and a low-fat

fruit shake (e.g. frozen strawberries, skim milk (or soymilk) and sweetener to taste).

OOVVEENN--PPOOAACCHHEEDD HHAALLIIBBUUTT WWIITTHH HHEERRBB VVIINNAAIIGGRREETTTTEE

This recipe is delicious and although it may look complicated, it is very easy to prepare. Furthermore, using parchment paper means clean up is a 'snap'. This recipe appears in Bonnie Stern's 'Simply Heart Smart Cooking' (Random House, Toronto, 1994). This cookbook has some excellent heart-healthy recipes and plenty of food

preparation tips.

Herb Vinaigrette: ¼ cup lemon juice or sherry vinegar 2 Tbsp olive oil

¼ cup water ¼ tsp hot red pepper sauce ½ tsp sugar 2 Tbsp fresh cilantro or parsley ½ tsp dried mustard 2 Tbsp chopped fresh chives or green onions 1 shallot, minced, optional 2 Tbsp chopped fresh parsley ½ tsp pepper 2 Tbsp chopped fresh basil

6 pieces fresh halibut (about 125 g/4 oz each) 4 large carrots, grated 1 Tbsp fresh lemon juice 1 bunch watercress, optional ¼ teaspoon pepper

1. To prepare vinaigrette, whisk together vinegar, water, sugar, mustard, shallot and pepper. Whisk in oil, hot pepper sauce, cilantro, chives, parsley and basil. Reserve.

2. Place halibut in dish in single layer and sprinkle with lemon juice and pepper. Marinate in the

refrigerator for approximately 10 minutes. 3. Line baking dish with parchment paper. Spread carrots over paper. Arrange fish on top. Cover

with a second piece of parchment. Bake in preheated 400°F for 10 minutes per inch (2.5 cm) of thickness, or until fish just begins to flake when separated with a knife. (Halibut fillets are usually ¾ inch/ 2 cm thick and therefore take about 8 - 10 minutes to cook.)

4. Remove fish from oven and place carefully on serving platter. Scatter carrots on top. Pour vinaigrette over. Arrange watercress around edge of platter.

Try adding black beans… they add extra fibre & phytochemicals to these nutritious burritos - and they taste great.

The cheddar cheese is optional - omit it if you prefer or try a soy cheese instead.



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25

DDEESSSSEERRTTSS

LLOOWW--FFAATT CCHHOOCCOOLLAATTEE FFUUDDGGEE SSAAUUCCEE

1 cup cocoa ¾ cup sugar ¾ cup water ½ cup corn syrup 1 teaspoon vanilla

In saucepan, combine cocoa and sugar. Whisk in water and corn syrup. Bring to boil over

medium heat; boil for 2 minutes, stirring constantly. Remove from heat and stir in vanilla. Let cool (sauce will thicken upon cooling). Cover and store in refrigerator. Makes 2 cups sauce.

This recipe is delicious served over low-fat frozen yogurt with canned pears. Or try it as a dip for fresh

fruit. It is lower in fat than many prepared, store-bought chocolate sauces and it does not contain any harmful trans fats. It is still high in sugar and should be used only on an occasional basis.

*Recipe from 'Smart Cooking' by Anne Lindsay, MacMillan of Canada, 1986

MMOOCCHHAA MMEERRIINNGGUUEE NNEESSTTSS with chocolate-covered espresso bean 'eggs'

This recipe is adapted slightly from Bonnie Stern's recipe for 'Mocha Meringue Kisses'. The original recipe appears in 'Simply HeartSmart Cooking` (Random House of Canada, 1994). It's one of my favourite cookbooks - it includes plenty of helpful suggestions and tips and the recipes are delicious! Makes approximately 45 cookies.

3 egg whites ¼ teaspoon cream of tartar 2/3 cup granulated sugar or superfine sugar, divided

½ teaspoon vanilla

2 teaspoon cornstarch 1 Tablespoon crushed instant coffee powder ¼ cup finely chopped toasted hazelnuts or almonds Chocolate-covered espresso (coffee) beans

Beat egg whites with cream of tartar until frothy. Gradually add 1/3 cup sugar

and beat until stiff. Beat in vanilla.

Combine remaining 1/3 cup sugar with cornstarch, coffee powder and nuts.

Fold into beaten egg whites.

Line 2 baking sheets with parchment paper. Spoon meringue mixture onto sheets in the shape of nests. Place 3 chocolate-covered coffee beans in each

'nest'. Bake in preheated 300-degree oven until dry, about 25 to 30 minutes. Turn off oven and allow cookies to cool in oven. Tops should be dry and only slightly browned.

Variation - omit coffee powder and substitute M&M's for the espresso beans.

CCaauuttiioonn…….. TThhiiss RReecciippee iiss hhiigghh iinn ssuuggaarr!!

CCaauuttiioonn…….. TThhiiss RReecciippee iiss aallssoo hhiigghh iinn ssuuggaarr!!



20/01/03

26

BBRROOWWNN RRIICCEE PPUUDDDDIINNGG**

2 cups soymilk

4 cups cooked brown rice

½ cup raisins or chopped dates

¼ cup maple syrup

½ teaspoon grated lemon rind

2 teaspoon lemon juice (freshly squeezed)

1 teaspoon vanilla extract

½ teaspoon cinnamon

1/8 teaspoon ground cloves and nutmeg

*Recipe from 'Cooking Vegetarian' by Vesanto Melina and Joseph Forest, Macmillan Canada, 1996

Pour milk over rice in bowl. Stir in

raisins, maple syrup, lemon rind and

juice, vanilla and spices. Mix well.

Pour into 8-inch (2 L) square baking

dish. Cover and bake in 325 F

(160 C) oven for 30 to 40 minutes

or until set. Makes 5 servings.

CCAARRRROOTT CCAAKKEE

Wet Ingredients:

1 can (225 g/8 oz) crushed pineapple,

well drained, reserve juice

½ cup currants (or dark raisins)

2 Tbsp ground flaxseed

½ cup water, warmed

½ cup soy milk

2 teaspoons vanilla extract

¼ cup extra virgin olive oil

2 cups grated carrots

2 Tbsp freshly squeezed lemon juice

Dry Ingredients:

1 cup white pastry flour

1 cup whole-wheat flour

(or whole-wheat pastry flour if available)

¾ cup brown sugar, packed

1 teaspoon allspice

2 teaspoons cinnamon

1 teaspoon baking powder

1 teaspoon baking soda ½ teaspoon salt

Recipe adapted slightly from Graham Kerr's "Carrot Cake" in 'Graham Kerr's Kitchen', G.P. Putnam and Sons, New York, 1994

METHOD:

Pour reserved pineapple juice into

small saucepan and bring to boil.

Remove from heat and stir in

currants. Let soak 15 minutes. Drain,

discarding pineapple juice.

Preheat oven to 350º F. Grease and

flour an 11 X 17-inch pan. In a large

bowl, sift together all the dry

ingredients.

In a separate bowl combine all the

wet ingredients until well-mixed.

Slowly add the wet ingredients to the

dry, stirring gently. Pour the cake

batter into the prepared pan and bake

for 40 minutes or until a toothpick

inserted in the middle comes out

clean. Remove from the oven and let

sit 15 minutes Turn the cake out of

the pan and onto a wire rack.

Garnish with a sprinkle of icing sugar.



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PPUUMMPPKKIINN CCUUSSTTAARRDD

Pumpkin is rich in nutrients like beta-carotene. This recipe This recipe gives you the 'taste' of pumpkin pie without the calories and fat from the crust. There are only 2 grams of fat per ½ cup serving.

2 cups cubed, peeled fresh pumpkin or a 398-mL (14 oz) can of pumpkin purée

1½ cups evaporated skim milk (385-mL can)

2 eggs

3 egg whites

¾ cup pure maple syrup or brown sugar

1¼ teaspoon cinnamon

½ teaspoon ground nutmeg

½ teaspoon ground ginger

¼ teaspoon cloves

Fresh apple slices to garnish

Preheat the oven to 350ºF (180º C).

Steam pumpkin for 8 minutes or

until tender. Whirl all the

ingredients, except apple slices, in a

blender until smooth. Pour into a

one-quart baking dish and place the

dish in a baking pan that contains ½

inch of water. Bake 45 - 60

minutes, until a knife inserted in the

centre comes out clean. Cool at

room temperature, then refrigerate.

Served chilled with fresh apple

slices. Serves 8.

Recipe appears in November 2001 edition of Nutrition Action Newsletter. It has been adapted from Moosewood Restaurant Low-fat Favorites. (Potter, 1996)

DDRREEAAMMYY RRIICCOOTTTTAA DDEESSSSEERRTT TTOOPPPPIINNGG

This rich-tasting topping is reminiscent of whipped cream but with a fraction of the calories and fat. It is especially delicious as a topping (or dip) with fresh fruit. If you would like to decrease the fat content even more, try replacing some (or all) of the ricotta with strained yogurt 'cheese' (recipe appears in the 'BASICS' section of this recipe booklet).

1 cup ricotta cheese

2 Tablespoons icing sugar (or to taste)

Freshly squeezed lime juice (or lemon) - about 2 tsp

Zest from organic lemon (well scrubbed)… try to remove only yellow surface of the

lemon (not white underneath)

Combine ricotta, icing sugar and lemon zest in blender with enough lime (or lemon)

juice to make a thick, creamy consistency. Serve as a topping or dip for fresh (or

canned) fruit.

Optional: crystallized ginger - finely chopped

Contains approximately 2½ grams of fat and 40 calories in a 3 tablespoon serving



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RRAASSPPBBEERRRRYY PPAAVVLLOOVVAA TTOORRTTEE

(Adapted from Anne Lindsay's 'Smart Cooking' MacMillan Canada, 1986)

Meringue Layers

6 egg whites

½ teaspoon cream of tartar

1 ½ cup sugar

1 teaspoon vanilla

Custard Filling

¼ cup sugar

2 Tablespoons cornstarch

Pinch salt

2 cups milk

4 egg yolks

¼ teaspoon vanilla

2 Tablespoons orange liqueur (optional)

grated lemon rind (optional)

Fruit Layers

2 cups blueberries or 3 cups sliced peaches, kiwi, mangoes etc.

2 cups frozen raspberries, unthawed

Meringues:

Beat egg whites and cream of tartar until soft peaks form. Gradually add sugar, beating

continuously. Beat until stiff peaks form. Stir in vanilla

Spread mixture over parchment to form two 11-inch circles. Make slight nest shape (i.e.

indentation). Bake at 275ºF for 2 hours (until meringues firm)

Custard Filling:

Combine sugar, cornstarch and salt. Stir in milk. Cook, stirring, over med. heat or

simmering water until mixture thickens and comes to a simmer; cook for 5 minutes,

stirring constantly.

Beat egg yolks until mixed; gradually whisk a small amount of hot mixture into yolks.

While stirring, pour warmed yolk mixture into hot milk mixture. Stir over low heat for

about 2 minutes or until thickened slightly. Remove from heat; stir in vanilla, liqueur and

lemon rind.

A few hours before serving, place one meringue on serving platter; spread custard over

meringue. Arrange raspberries over custard. Top with second meringue and garnish

with fruit.

Makes 10 servings

Calories per serving: 240

Grams fat per serving: 3.7



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PPUUMMPPKKIINN TTAARRTT WWIITTHH PPEECCAANN CCRRUUSSTT

June Levulett, who submitted this recipe, notes the crust is "excellent". An added bonus is that it does not contain trans fats (found in pastry made with shortening). The notes that go along with this recipe say it is easier to serve if it is prepared in a tart pan with a removable bottom. If a traditional pie plate is used, it should be well greased since the crust has a tendency to stick. Allow pie to cool thoroughly before serving.

The Crust:

Vegetable oil or butter for preparing tart pan or pie plate

3/4 CUP rolled oats

3/4 CUP whole-wheat pastry flour or unbleached white flour

1/2 CUP pecans, plus 16 pecan halves, lightly toasted, for garnish

1/2 TEASPOON ground cinnamon

Pinch of salt

1/4 CUP canola oil

3 TABLESPOONS maple syrup

The Filling:

1 CUP soymilk

1/4 CUP arrowroot

1 CAN (16 ounces) solid-pack pumpkin

1/2 CUP maple syrup

1 TABLESPOON grated fresh ginger

1 1/2 TEASPOONS ground cinnamon

1/2 TEASPOON salt

1/4 TEASPOON freshly grated nutmeg

1/8 TEASPOON ground cloves

Set rack in middle position of oven and preheat oven to 375 degrees. Lightly oil a 9-

inch tart pan with a removable bottom or thoroughly grease a 9-inch pie plate.

To prepare the crust, set the oats, flour, 1/2-cup pecans, cinnamon, and salt in the

bowl of a food processor. Pulse until the mixture resembles a coarse meal, stopping

and scraping down the bowl as needed. Transfer to a medium size bowl.

In a measuring cup, whisk together the oil and maple syrup. Pour the liquid into the

dry ingredients and blend thoroughly with a fork until the mixture forms a soft dough.

Press the mixture into the prepared pan or plate. (Crimp the edges if using a pie

plate) Bake for 10 minutes. Set on a rack to cool.

To prepare the filling, blend the soymilk and arrowroot in the food processor until the

arrowroot is completely dissolved and the mixture is smooth, about 15 seconds. Add

all of the remaining ingredients except the pecan halves. Process until thoroughly

blended and smooth, stopping and scraping down the work bowl as needed.

Pour the mixture into the crust and smooth the top with a spatula. Bake until the

crust is lightly browned and the outside inch of the filling is set, about 35 minutes (Do

not be concerned if the centre is till soft; it will firm up as the pie cools.)

Remove from oven and set on the rack. Gently press the toasted pecan halves into

the hot filling in 2 concentric circles. Cool to room temperature and then refrigerate

until completely chilled, about 3 hours. Serve chilled or at room temperature.

Leftovers may be refrigerated for up to 3 days.

Serves 8



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OOTTHHEERR LLOOWW--FFAATT DDEESSSSEERRTT SSUUGGGGEESSTTIIOONNSS

Biscotti

Sorbets

Apple Crisp or Plum Crisp or Rhubarb Crisp

Yogurt with Fresh Fruit

Poached Pears with Chocolate Sauce

Apple or Cherry Pie in Phyllo Pastry 'Crust'

Baked Apples with Low-fat Ice Cream or Frozen Yogurt

Angel Food Cake with fresh fruit and sweetened 'Yogurt Cheese' or 'Dreamy Ricotta Dessert Topping (recipes in this booklet)

Chocolate-Covered Strawberries with melted white and dark chocolate

drizzled over in decorative pattern

Meringues - 'Pavlova' or individual meringue shells filled with fresh fruit

sherbet and juicy berries

Sweet desserts like these

should be eaten in small

quantities and only on special

occasions. The best dessert

from a health perspective is

fresh fruit - by itself!



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31

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COACH COOKS! … Recipes for a Happy Heart · COACH COOKS!… Recipes for a Happy Heart ... Almond Pear Milk Easy Beans Herbal Salt Substitute Yogurt Cheese BREAKFAST FOODS Millet