Healthy Living Ministries

Italian Eggplant

1st container - dry mixture

  • 3/4c. freshly ground millet flour
  • 3/4 c. nutritional yeast flakes
  • 1 tsp. each: Herbamare & 17 vegetable Seasoning mix (available at Food for Less or Costco)
  • 1/2 tsp. lemon thyme
  • 1 tsp. each: basil, oregano, Italian seasoning, celery salt, and dill
  • Throughout the preping process keep stirring dry ingrediants with a fork

2nd container - Liquid Mixture

  • 3/4 c. olive oil
  • 1/2 c. lemon juice
  • 1 T. Himalayan sea salt, dissolved in water
  • stir with fork

with a serrated knife slice 1 meduim eggplant into thin slices.

Dip each one into the liquid then coat with dry mixture

Lay slices on cookie sheet in rows

Bake @ 375-400 for 17 mins. Turn and bake other side an additional 10 mins. Watch carefully.

Finished product should be crisp not burnt. drizzle with Olive oil when finished baking.

Cabbage Stir Fry

> > 2 Tbsp oil
> > 1/4 cup sesame seeds
> > 1/4 cup finely chopped onions
> > 3 cups finely shredded cabbage
> > 1/4 cup grated coconut (fresh or dry)
> > salt to taste
> >
> > Heat oil. Add sesame seeds. Stir till golden brown. Add onions. Stir till translucent. Add rest of the ingredients. Stir over medium high heat for about two minutes

Fragrant Rice

> > 3 cups Basmati white rice
> > 1 Tbsp oil
> > 4 1/2 cups water (using the same dry cup you used to measure the rice)
> > salt to taste
> > plus any or all or these:
> > 1 tsp cumin seeds
> > 1 inch stick of cinnamon
> > 3 pods of cardamom
> > 3 cloves
> > 2 bay leaves
> >
> > Cook in rice cooker. Stir occasionally

Mac & Cheese

2 c. dry maccaroni- cooked, drained and rinsed

Sauce:

  • 1 can coconut milk
  • 1 1/4 c water
  • 1/4 c yeast flakes
  • 2 tsp salt
  • 1/2 c raw cashews
  • 1/4 c pimentos
  • 3Tbl. lemon juice
  • 1/4 c corn starch
  • 1 tsp onion powder

blend together untilsmooth in blender.

cook in sauce pan on low-med heat until thick and creamy add the macaroni and serve

Twice Baked Cauliflower

  • 1 head cored and de-stemmed cauliflower
  • ½- 5 oz.can evaporated milk or 2.5 ozs. almond milk mixed with 2 tsp corn starch
  • 2 tsp butter flavor
  • 1/2 c Vegan  dry parmesan cheese

Steam cauliflower and drain well, you want the cauliflower very tender.

Blend in a food pocessor until mixed well, pour into greased or sprayed ramekin and bake at 425 until golden brown on top. About an hour.

Italian Green Beans

  • 1 Bag frozen Italian Green Beans
  • 2  bunches slender small green onions-clean to about 4 inchs, cut in half
  • 2 cloves garlic minced
  • 2 tsp red wine vinegar
  • 3 T extra virgin olive oil
  • 1 large red pepper chunked into 1 " pieces
  • 1 sprig fresh basil chopped fine( dry if you don't have fresh 1/2 tsp.)

In large sauce pan add, oil, onions, red pepper,garlic and wine vinegar, saute' the onions and pepper just until tender crisp, you don't want the onions limp or soggy.

In another pan boil green beans until tender crisp. drain well, add to sautee'd onions and peppers and gently stir together. Serve with a little fresh parsley on top.

Tex-Mex Side Dish

Serves 4; 1/2 cup per serving

Colorful and a snap to make, this side dish is sure to become one of your favorites.

  • 1 tablespoon light tub margarine
  • 2 small zucchini (about 6 ounces each), cut crosswise into 1/4-inch slices
  • 1 cup frozen whole-kernel corn
  • 2 medium garlic cloves, minced
  • 1 medium fresh jalapeño pepper, seeds and ribs discarded, chopped
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper

In a medium nonstick skillet, melt the margarine over medium-high heat, swirling to coatthe bottom. Add the zucchini, corn, garlic, and jalapeño, stirring to combine. Cook for 7 to 9 minutes, or until the zucchini is just tender and lightly browned, stirring frequently. Sprinkle with the cumin, salt, and pepper. Stir gently.

Cook’s Tip: Hot chile peppers, such as jalapeños, contain oils that can burn your skin, lips, and eyes. Wear disposable plastic gloves or wash your hands thoroughly with warm, soapy water immediately after handling hot peppers.

NUTRITION ANALYSIS (per serving)Calories 64Total Fat 1.5 g Saturated Fat 0.0 g Trans Fat 0.0 g Polyunsaturated Fat 0.5 g Monounsaturated Fat 0.5 g Cholesterol 0 mg Sodium 177 mg Carbohydrates 13 g Fiber 2 g Sugars 3 g Protein 2 g Dietary Exchanges: 1 starch