| Main Dishes |
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Rellenitos de Platano
(Presented by Dana Kalombo, October 2005 meeting)
6 plantains, peeled and broken into chunks
1 ½ cups sprouted black beans, cooked until tender
1 tablespoon raw honey
1 teaspoon salt
Coconut oil for frying
Place the plantains in water to cover in a large pot. Bring to a boil, then reduce heat and simmer until tender, 15
minutes. Drain and mash.
In a small saucepan over low heat, warm the beans. Stir in the honey and salt. Remove from heat.
To make the rellenitos, form a palm-sized amount of mashed plantains into a ball; flatten and place about a
teaspoon of the bean mixture in the middle; then mold the sides of the plantain around the beans, making an egg-
shaped ball.
Heat coconut oil in a large skillet. Fry rellenitos in oil until browned. Drain on paper towels.
Pakistani Liver
(presented by Julia Thompson, January 2006 meeting)
2-3 onions
Chili powder
Cumin
Cardamom
Turmeric
Cloves
Yogurt
1.5 lbs liver
1-2 tomatoes
Polish Bigos
(presented by Dorota Baginski, January 2006 meeting)
2 lbs sauerkraut
2 lbs cabbage (optional)
½ lb any pork meat OR more different types of meat the better
½ lb any smoked sausage
1/3 lb smoked bacon
5-6 dried mushrooms
1 can tomato paste
1 onion
1 Tbsp flour
1 cup red wine (optional)
Salt, pepper, sugar
Sauerkraut rinse for less sour effect or not, put into large pot and add one cup of boiling water, cook until soft.
Shred fresh cabbage and add to sauerkraut. Break dried mushrooms into pieces and add to the pot. Rinse pork
meat, salt and briefly pan fry in hot oil and add to the pot together with cubed smoked sausage, bacon, and other
types of meat. Stir.
Prepare gravy in a frying pan by frying onion in oil or butter, add flour and a little water. Add to the pot. The
gravy is optional.
Add tomato paste, salt, pepper, sugar to taste. Stir. Cook stirring occasionally, bigos becomes darker. Add wine
if desired. Cook slowly for at least 2 hours. Bigos becomes tastier after being reheated several times. Freezes
well.
Baked Beef Tongue
(presented by Julia Thompson, February 2006 meeting)
1 tongue
1 onion
¼ cup vinegar
1 garlic clove
1 can tomato paste
¾ cup chopped olives
Chopped chili peppers (optional)
Salt to taste
Boil tongue for about 1 hour. Cool and skin. Chop into bite sized pieces. Marinate in coarsely chopped onion
and vinegar overnight or longer. Add garlic, tomato paste, chopped olives, salt, and optional chili peppers. Bake
at 325° for 1 hour (or until browned and bubbling).
Congolese Style Sprouted Black Beans
(presented by Dana Kalombo, March 2006 meeting)
Sprouted Black Beans
Water or broth to cover beans
1 small onion (chopped)
6 cloves garlic (minced)
½ can tomato paste
2 diced tomatoes or 1 can diced tomatoes
5 bay leaves
Salt
Cayenne pepper to taste
Smoked turkey or ham to add flavor (optional)
In a large pot, Cover Sprouted black beans with water or broth and bring to a boil over medium-high heat. Boil
until beans are tender.
In a separate pan, Sautee onion, garlic, and bay leaves in a little oil until onions cook clear. Add tomato paste
and fresh or canned tomato and cook for a couple minutes to release flavors. Add this mixture to the cooked
beans, season with salt and cayenne pepper and simmer for at least 20 minutes.
Serve over rice or millet.
Mexican Style Beans and Rice
(presented by Geri, March 2006 meeting)
1 ½ cups brown Rice Basmati cooked
1 cup chicken stock
1 cup water
1 can organic fire roasted tomato puree
1 cup hand parched wild rice
1 cup chicken stock
1 can fire roasted tomato puree
2 cups water
2 cans organic black beans
2 jars Trader Joe’s double Roasted Salsa
Cumin to taste (optional)
Minced fresh garlic (optional)
Cook rice in chicken stock, water, and tomato puree. Combine all ingredients.
Serve as a main dish with shredded cheddar and/or mashed avocado/guacamole and/or sour cream. OR serve
as a side dish for baked chicken, hamburger, fish, or ham.
Left-Over Kish
Soaked sourdough bread – liquid squeezed out
1-2 eggs
Green, red or any other color pepper, chopped
Spinach (optional)
Fresh basil, chopped (to taste)
Salt
Pepper
Shredded cheese
Mix all ingredients (except cheese) and fill a pie plate. Top with shredded cheese. Bake 20-25 min. at 375°.
Chicken Salad
2 large chicken breasts (cooked and diced)
4-6 celery stalks, diced
3 apples, diced
½ cup crispy pecans, chopped
½ cup dried cranberries
Salt and pepper, to taste
Approximately 1 cup homemade mayonnaise.
Mix all ingredients together.
Tamales
Click here for the original recipe with complete instructions. I follow that recipe exactly with a few changes.
Instead of Wyler's bouillon, I use chicken or turkey bone broth and salt. Instead of lard, I use olive oil. Instead of
pork or beef, I use chicken. I also remove the seeds, stems, and veins of the peppers before I roast them, and I
roast them in the oven or on the grill rather than on the stove top.
3P* SALAD
INGREDIENTS:
2 cup large white beans, soaked overnight and cooked
1 cup smoked, naturally cured turkey, cubed and lightly fried with olive oil
3 large eggs, hard-boiled, cubed
1 cup leeks, saute in olive oil
1/2 cup fresh cilantro
DRESSING:
Extra virgin oil
Lemon juice
Red wine vinegar
Soy sauce
Dried thyme
Turmeric powder
Ginger powder
Minced clove of garlic
Pinch of black pepper
Pinch of salt
Combine all ingredients and mix with dressing.
*PROTEINS
Salmon Salad with homemade mayo
Coconut oil/Olive Oil Mayo
1 whole egg
2 egg yolks
1 Tbsp Dijon mustard
1 Tbsp fresh lemon juice
1/2 tsp high quality sea salt
1/4 tsp white pepper
1/2 cup virgin coconut oil, melted if solid - plus 1/22 cup extra-virgin olive oil
1 Tbsp raw honey
Put eggs, and other ingredients - except for the oils - into a food processor or blender. With the
processor or blender running on low speed, add the oils VERY slowly. Start with drops, then work up
to about a 1/2 inch stream. It should take about 2 minutes to add the oil. Continue blending till there is
no free-standing oil.
Salmon
Wild Caught canned Salmon (Trader Joe’s has an unsalted version, with no plastic coating on the
interior of the can)
sliced green onions, white portion and dark green portion
sliced celery
other stuff such as crispy nuts, grated ginger and so forth that you might like
Mix salmon together with Mayo and onions and celery. Be generous with the Mayo.
HAM AND RICE AU GRATIN
general proportions (I usually add more celery and onions relative to rice when I have them)
All ingredients were organic, except rice and dairy was raw, from pastured animals
1 cup minced onion
1 cup diced celery
3 tbsp butter
3 cups cooked rice (I used Trader Joe’s Basmati/Wild Rice Medley — no salt, no MSG)
1 tsp salt (taste test)
1/2 tsp pepper
1 tsp thyme (I like a bit more)
Recipe calls for a no-no (1 can mushroom soup) I used raw cream, in approximate ratio to can of soup,
hence a bit more salt may be needed
2 cups sharp cheddar, shredded
2/3 cup diced cooked ham (I used more, maybe 1 cup of Whole Foods Organic spiral sliced ham)
Cook onion and celery in butter til tender. Remove from heat and stir in rice, seasonings, most of the
cheese, cream and ham. Top with remaining cheese, or if you forgot to reserve some.
CREAMED TUNA CASSEROLE
Geri Perry - October 10, 2009
I got this recipe from the old Erma Bombeck "I Hate to Cook Cookbook". My modifications give an idea of the
alterations I make in order to provide the highest possible nutrition for that recipe.
So for example - and since the recipe includes cooked rice - I boost the nutritional value of the rice by cooking it in
"bone-broth" soup(chicken/turkey carcass slow-cooked soup) WHEN I have it on hand. Otherwise I use filtered
water which still has the minerals left in.
Also I try to use decent quality brown basmati rice from the Himalayas or some such, to which I usually mix in REAL
hand parched wild rice, which I get from Wilderness Family Naturals. In this batch I used Trader Joe's "Brown
Basmati and Wild Rice Medley with dried veggies".
This recipe, like many others, also calls for cream sauce. For my cream "sauce" I use REAL CREAM from
HEALTHY, HUMANELY TREATED cows, in approximately half the volume called for in the recipe so you kind of
have to "eyeball" and taste test. If I find I do not have enough cream, I add a bit of butter for better consistency,
but this is only an "emergency" measure. Cream really is best, and the added bonus is that it "soothes" the nerves.
Finally I saute the onion in butter or coconut oil.
****Most of us are woefully deficient in fats - and good quality cream and butter are two of the most important fats
we can eat as Weston Price so conclusively proved!!
RECIPE for one batch
2 teaspoons curry powder (adjust according to preference, I like more)
2 cups cream sauce - use REAL cream, but less of it or you will end up with soup. I use about half or a little more
1 cup cooked rice (about 1/3 cup raw)
3 hard-boiled eggs, chopped
1 can chunk tuna - Per WAPF recommendation, I use Trader Joe's Tongal tuna but in water and without salt (I'll
add my own oil and salt, thank you)
1 onion, chopped and sauteed in butter
1/2 tsp sea salt - and DO adjust to taste, especially if you use no-salt tuna
Approximately 1 tbl Chopped parsley and 2 tbl green onion tops for garnish (both optional, but they are good)
Saute onion in butter or coconut oil, and then add curry and salt and stir well. Mix the tuna with the eggs, rice,
onion, parsley and then cream. Stir well. Adjust flavor if needed. Bake in covered baking dish at 325 degrees for
40 minutes to an hour. (You're really only warming the casserole up, not cooking anything). Sprinkle with chopped
green onions before serving.
Mushroom Stroganoff
cts.vresp.com/c/?VegNewsMagazine/5e22bd1d15/f7808f2de3/dd93a79c89/topic=11265.0
Portabello Wellington
cts.vresp.com/c/?VegNewsMagazine/5e22bd1d15/f7808f2de3/a062019b0a/topic=7412.0
Chanterelle Gravy
cts.vresp.com/c/?VegNewsMagazine/5e22bd1d15/f7808f2de3/733a4ae908/topic=24134.0
Yummy Mushroom Tempeh Stew
cts.vresp.com/c/?VegNewsMagazine/5e22bd1d15/f7808f2de3/8873fc16aa/topic=11217.0
Oven-Roasted Baby Portabello
cts.vresp.com/c/?VegNewsMagazine/5e22bd1d15/f7808f2de3/92be3f9c0e/topic=17922.0
Wild Rice Casserole
Presented by Robin Migalla - June 12, 2010
Cooked Brown and Wild Rice (ingredients - short grain brown rice, wild rice, water, Celtic sea salt, sesame oil)
Homemade Chicken Sausage (ingredients - Meadow Haven Farm's ground chicken, olive oil, Celtic sea salt,
pepper, freshly ground fennel seed, oregano, basil, garlic powder, cumin, chile powder, and pepper)
Eden's Organic Diced Tomatoes with Green chiles
Cooked Black Beans
Sauted Red Onion
Grated Cheddar Cheese
Mix all ingredients, pour into buttered casserole dish, top with a bit of olive oil and grated cheddar cheese, and
bake at 350 degrees for 30 to 40 minutes.
(Presented by Dana Kalombo, October 2005 meeting)
6 plantains, peeled and broken into chunks
1 ½ cups sprouted black beans, cooked until tender
1 tablespoon raw honey
1 teaspoon salt
Coconut oil for frying
Place the plantains in water to cover in a large pot. Bring to a boil, then reduce heat and simmer until tender, 15
minutes. Drain and mash.
In a small saucepan over low heat, warm the beans. Stir in the honey and salt. Remove from heat.
To make the rellenitos, form a palm-sized amount of mashed plantains into a ball; flatten and place about a
teaspoon of the bean mixture in the middle; then mold the sides of the plantain around the beans, making an egg-
shaped ball.
Heat coconut oil in a large skillet. Fry rellenitos in oil until browned. Drain on paper towels.
Pakistani Liver
(presented by Julia Thompson, January 2006 meeting)
2-3 onions
Chili powder
Cumin
Cardamom
Turmeric
Cloves
Yogurt
1.5 lbs liver
1-2 tomatoes
Polish Bigos
(presented by Dorota Baginski, January 2006 meeting)
2 lbs sauerkraut
2 lbs cabbage (optional)
½ lb any pork meat OR more different types of meat the better
½ lb any smoked sausage
1/3 lb smoked bacon
5-6 dried mushrooms
1 can tomato paste
1 onion
1 Tbsp flour
1 cup red wine (optional)
Salt, pepper, sugar
Sauerkraut rinse for less sour effect or not, put into large pot and add one cup of boiling water, cook until soft.
Shred fresh cabbage and add to sauerkraut. Break dried mushrooms into pieces and add to the pot. Rinse pork
meat, salt and briefly pan fry in hot oil and add to the pot together with cubed smoked sausage, bacon, and other
types of meat. Stir.
Prepare gravy in a frying pan by frying onion in oil or butter, add flour and a little water. Add to the pot. The
gravy is optional.
Add tomato paste, salt, pepper, sugar to taste. Stir. Cook stirring occasionally, bigos becomes darker. Add wine
if desired. Cook slowly for at least 2 hours. Bigos becomes tastier after being reheated several times. Freezes
well.
Baked Beef Tongue
(presented by Julia Thompson, February 2006 meeting)
1 tongue
1 onion
¼ cup vinegar
1 garlic clove
1 can tomato paste
¾ cup chopped olives
Chopped chili peppers (optional)
Salt to taste
Boil tongue for about 1 hour. Cool and skin. Chop into bite sized pieces. Marinate in coarsely chopped onion
and vinegar overnight or longer. Add garlic, tomato paste, chopped olives, salt, and optional chili peppers. Bake
at 325° for 1 hour (or until browned and bubbling).
Congolese Style Sprouted Black Beans
(presented by Dana Kalombo, March 2006 meeting)
Sprouted Black Beans
Water or broth to cover beans
1 small onion (chopped)
6 cloves garlic (minced)
½ can tomato paste
2 diced tomatoes or 1 can diced tomatoes
5 bay leaves
Salt
Cayenne pepper to taste
Smoked turkey or ham to add flavor (optional)
In a large pot, Cover Sprouted black beans with water or broth and bring to a boil over medium-high heat. Boil
until beans are tender.
In a separate pan, Sautee onion, garlic, and bay leaves in a little oil until onions cook clear. Add tomato paste
and fresh or canned tomato and cook for a couple minutes to release flavors. Add this mixture to the cooked
beans, season with salt and cayenne pepper and simmer for at least 20 minutes.
Serve over rice or millet.
Mexican Style Beans and Rice
(presented by Geri, March 2006 meeting)
1 ½ cups brown Rice Basmati cooked
1 cup chicken stock
1 cup water
1 can organic fire roasted tomato puree
1 cup hand parched wild rice
1 cup chicken stock
1 can fire roasted tomato puree
2 cups water
2 cans organic black beans
2 jars Trader Joe’s double Roasted Salsa
Cumin to taste (optional)
Minced fresh garlic (optional)
Cook rice in chicken stock, water, and tomato puree. Combine all ingredients.
Serve as a main dish with shredded cheddar and/or mashed avocado/guacamole and/or sour cream. OR serve
as a side dish for baked chicken, hamburger, fish, or ham.
Left-Over Kish
Soaked sourdough bread – liquid squeezed out
1-2 eggs
Green, red or any other color pepper, chopped
Spinach (optional)
Fresh basil, chopped (to taste)
Salt
Pepper
Shredded cheese
Mix all ingredients (except cheese) and fill a pie plate. Top with shredded cheese. Bake 20-25 min. at 375°.
Chicken Salad
2 large chicken breasts (cooked and diced)
4-6 celery stalks, diced
3 apples, diced
½ cup crispy pecans, chopped
½ cup dried cranberries
Salt and pepper, to taste
Approximately 1 cup homemade mayonnaise.
Mix all ingredients together.
Tamales
Click here for the original recipe with complete instructions. I follow that recipe exactly with a few changes.
Instead of Wyler's bouillon, I use chicken or turkey bone broth and salt. Instead of lard, I use olive oil. Instead of
pork or beef, I use chicken. I also remove the seeds, stems, and veins of the peppers before I roast them, and I
roast them in the oven or on the grill rather than on the stove top.
3P* SALAD
INGREDIENTS:
2 cup large white beans, soaked overnight and cooked
1 cup smoked, naturally cured turkey, cubed and lightly fried with olive oil
3 large eggs, hard-boiled, cubed
1 cup leeks, saute in olive oil
1/2 cup fresh cilantro
DRESSING:
Extra virgin oil
Lemon juice
Red wine vinegar
Soy sauce
Dried thyme
Turmeric powder
Ginger powder
Minced clove of garlic
Pinch of black pepper
Pinch of salt
Combine all ingredients and mix with dressing.
*PROTEINS
Salmon Salad with homemade mayo
Coconut oil/Olive Oil Mayo
1 whole egg
2 egg yolks
1 Tbsp Dijon mustard
1 Tbsp fresh lemon juice
1/2 tsp high quality sea salt
1/4 tsp white pepper
1/2 cup virgin coconut oil, melted if solid - plus 1/22 cup extra-virgin olive oil
1 Tbsp raw honey
Put eggs, and other ingredients - except for the oils - into a food processor or blender. With the
processor or blender running on low speed, add the oils VERY slowly. Start with drops, then work up
to about a 1/2 inch stream. It should take about 2 minutes to add the oil. Continue blending till there is
no free-standing oil.
Salmon
Wild Caught canned Salmon (Trader Joe’s has an unsalted version, with no plastic coating on the
interior of the can)
sliced green onions, white portion and dark green portion
sliced celery
other stuff such as crispy nuts, grated ginger and so forth that you might like
Mix salmon together with Mayo and onions and celery. Be generous with the Mayo.
HAM AND RICE AU GRATIN
general proportions (I usually add more celery and onions relative to rice when I have them)
All ingredients were organic, except rice and dairy was raw, from pastured animals
1 cup minced onion
1 cup diced celery
3 tbsp butter
3 cups cooked rice (I used Trader Joe’s Basmati/Wild Rice Medley — no salt, no MSG)
1 tsp salt (taste test)
1/2 tsp pepper
1 tsp thyme (I like a bit more)
Recipe calls for a no-no (1 can mushroom soup) I used raw cream, in approximate ratio to can of soup,
hence a bit more salt may be needed
2 cups sharp cheddar, shredded
2/3 cup diced cooked ham (I used more, maybe 1 cup of Whole Foods Organic spiral sliced ham)
Cook onion and celery in butter til tender. Remove from heat and stir in rice, seasonings, most of the
cheese, cream and ham. Top with remaining cheese, or if you forgot to reserve some.
CREAMED TUNA CASSEROLE
Geri Perry - October 10, 2009
I got this recipe from the old Erma Bombeck "I Hate to Cook Cookbook". My modifications give an idea of the
alterations I make in order to provide the highest possible nutrition for that recipe.
So for example - and since the recipe includes cooked rice - I boost the nutritional value of the rice by cooking it in
"bone-broth" soup(chicken/turkey carcass slow-cooked soup) WHEN I have it on hand. Otherwise I use filtered
water which still has the minerals left in.
Also I try to use decent quality brown basmati rice from the Himalayas or some such, to which I usually mix in REAL
hand parched wild rice, which I get from Wilderness Family Naturals. In this batch I used Trader Joe's "Brown
Basmati and Wild Rice Medley with dried veggies".
This recipe, like many others, also calls for cream sauce. For my cream "sauce" I use REAL CREAM from
HEALTHY, HUMANELY TREATED cows, in approximately half the volume called for in the recipe so you kind of
have to "eyeball" and taste test. If I find I do not have enough cream, I add a bit of butter for better consistency,
but this is only an "emergency" measure. Cream really is best, and the added bonus is that it "soothes" the nerves.
Finally I saute the onion in butter or coconut oil.
****Most of us are woefully deficient in fats - and good quality cream and butter are two of the most important fats
we can eat as Weston Price so conclusively proved!!
RECIPE for one batch
2 teaspoons curry powder (adjust according to preference, I like more)
2 cups cream sauce - use REAL cream, but less of it or you will end up with soup. I use about half or a little more
1 cup cooked rice (about 1/3 cup raw)
3 hard-boiled eggs, chopped
1 can chunk tuna - Per WAPF recommendation, I use Trader Joe's Tongal tuna but in water and without salt (I'll
add my own oil and salt, thank you)
1 onion, chopped and sauteed in butter
1/2 tsp sea salt - and DO adjust to taste, especially if you use no-salt tuna
Approximately 1 tbl Chopped parsley and 2 tbl green onion tops for garnish (both optional, but they are good)
Saute onion in butter or coconut oil, and then add curry and salt and stir well. Mix the tuna with the eggs, rice,
onion, parsley and then cream. Stir well. Adjust flavor if needed. Bake in covered baking dish at 325 degrees for
40 minutes to an hour. (You're really only warming the casserole up, not cooking anything). Sprinkle with chopped
green onions before serving.
Mushroom Stroganoff
cts.vresp.com/c/?VegNewsMagazine/5e22bd1d15/f7808f2de3/dd93a79c89/topic=11265.0
Portabello Wellington
cts.vresp.com/c/?VegNewsMagazine/5e22bd1d15/f7808f2de3/a062019b0a/topic=7412.0
Chanterelle Gravy
cts.vresp.com/c/?VegNewsMagazine/5e22bd1d15/f7808f2de3/733a4ae908/topic=24134.0
Yummy Mushroom Tempeh Stew
cts.vresp.com/c/?VegNewsMagazine/5e22bd1d15/f7808f2de3/8873fc16aa/topic=11217.0
Oven-Roasted Baby Portabello
cts.vresp.com/c/?VegNewsMagazine/5e22bd1d15/f7808f2de3/92be3f9c0e/topic=17922.0
Wild Rice Casserole
Presented by Robin Migalla - June 12, 2010
Cooked Brown and Wild Rice (ingredients - short grain brown rice, wild rice, water, Celtic sea salt, sesame oil)
Homemade Chicken Sausage (ingredients - Meadow Haven Farm's ground chicken, olive oil, Celtic sea salt,
pepper, freshly ground fennel seed, oregano, basil, garlic powder, cumin, chile powder, and pepper)
Eden's Organic Diced Tomatoes with Green chiles
Cooked Black Beans
Sauted Red Onion
Grated Cheddar Cheese
Mix all ingredients, pour into buttered casserole dish, top with a bit of olive oil and grated cheddar cheese, and
bake at 350 degrees for 30 to 40 minutes.