Recipes From My Kitchen
Cooking Wild Game
Cooking For Two
Grow Your Own

From My Kitchen To You

God has given us an appetite for food and stomachs to digest it. But that doesn't mean we should eat more than we need. An all~wise God put within nature all the elements necessary for the building of our bodies. And it doesn't come in a box...

Food is a substance that, when absorbed by the bloodstream, will nourish, repair, and furnish life~force and heat to the body. But if in its preparation and refining the life~giving elements are taken away, it cannot furnish life force but will distort the functional activity of the body and result in many disorders.

Food properly cooked is always easily digested. All food should be prepared in one of the following ways: boiled, steamed, broiled, baked stewed, braised, roasted, or simmered. Fried foods are indigestible, poisonous to the system.

The world need more vitamins, better cooks, more care exercised in the preparation of food and less spacious doctor offices and hospitals.

Foods are not as they were in the beginning. In the beginning, The Bible says, fruits, grains and nuts grew all year around so there was no need to can, cook and bake like we do today.

Fresh fruits and grains were eaten in their milky or grape~sugar state, in which they needed scarcely any digestion. It required very little cooking.

If all the refined foods and baked products on the market be discarded and people make their own bread from whole grain flour, not only would their expenses be much less but they would also prevent a great deal of suffering and doctor bills.

                             Simple and Wholesome Recipes

                                            Appetizers

Cucumber Crabmeat Rounds ~ 1 sliced cucumber, 2 Tbsp. plain nonfat yogurt, 1 Tbsp. reduced calorie mayonnaise, 2 Tbsp tomatoe salsa, 1/4 lb. crabmeat, 1 bunch cilantro, for garnish. Arrange cucumbers on a serving tray. Blend yogurt and mayonnaise and put a small drop in the center of the cucumber slice. Top with a dab of salsa and a small piece of crabmeat. Garnish with cilantro.

Makes 20 cucumber slices at 10 calories and 0.25 frams fat per slice.

Zucchini Stuffed Mushrooms ~ 20 large mushrooms, 1 zucchini, shredded (3/4 cups), 2 Tbsp. sliced green onion, 1/2 Cup grated Parmesan cheese. Remove stem from mushrooms. Reserve the mushroom caps. Chop mushroom stems. In medium sauce pan combine chopped mushroom stems, shredded zuchini, sliced onion, and water. cook and stir over medium heat until vegetables are tender. Drain. Stir Parmesan cheese into vegetable mixture.

Divide vegetable mixture among mushroom caps. Place stuffed mushrooms in a 13x9x2 inch baking dish. Bake in 375 degree oven for 8-10 minutes or until muchrooms are tendeer. Serve warm.

Makes 10 servings at 26 calories and 1 gram fat each.

Zesty Dip ~ 1 Cup lowfat cottage cheese, 2 Green onions, chopped, 1/4 tsp. soy sauce, 1 Cup lowfat plain yogurt, 1/2 tsp. garlic powder, 1/4 tsp. cayenne pepper. Blend all ingredients at medium speed in blender. Chill and serve with you favorite raw veggies.

One tablespoon equals 14 calories and .01 grams fat.

                                           Beverages

Calcium Rich Cocktail ~ 3 kale leaves, small handful of parsley, 4-5 carrots, green removed, 1/2 apple, seeded. Bunch up kale and parsley, push through hopper with carrots and apple.

Energy Shake ~ Handful of parsley, 4-6 carrots, parsley sprig for garnish. Bunch up parsley and push through hopper with carrots. Garnish with sprig of parsley.  

Fresh Complexion Express ~ 2 slices of pineapple, with skin, 1/2 cucumber, 1/2 apple, seeded. Push pineapple through hopper with cucumber and apple.

                                Salads, Dressings and Sauces

Bean Sprout Salad ~ 2 Cups bean sprouts, 1/4 cup chopped green onion, 1 clove garlic, minced, 2 Tbsp. chopped parsley, 2 Tbsp. oil, 1 Tbsp. soy sauce, 2 Tbsp. lemon juice, 2 Tbsp. sesame seeds. Mix all ingredients, except bean sprouts. pour over sprouts and toss lightly. Chill and serve.

Makes 4 servings at 100 calories and 8.1 grams fat.

Cucumber Yogurt Salad ~ 2 unpeeled cucumbers, sliced thin, 1/4 cup sweet onion, thinly sliced, 1-1/2 tsp. salt Drain cucumber and onions well. Dressing: 2 Tbsp. chopped parsley, 3/4 tsp. dill weed, 1/8 tsp. garlic salt, 1 cup plain yogurt (fat free). Stir in dressing. Chill 30-45 minutes, tossing occasonially.

Males 2 servings at 100 calories and 0 grams fat.

Hot Greek Salad ~ 2 Cups hot cooked brown rice, 1 clove garlic, minced, 1/4 cup sliced ripe olives, 1 tsp. salt, 1/4 tsp pepper, 1/2 tsp. oregano, 1 chopped onion, 2 Tbsp. lemon juice, 1/4 cup olive oil. While rice is still hot, add salt, pepper, onion, and garlic. Blend oil, lemon juice, and oregano; pour over rice and toss lightly. Garnish with olives. Serve at once.

Makes 4 servings at 255 calories and 15 grams fat each or 6 servings at 173 calories and 10 grams fat.

Oriental Chicken Spinach Salad ~ 2 cups cooked chicken, skinned and cup up, Sliced fresh mushrooms, minced onion to taste, 1 bunch fresh spinach, 2 slices crisp bacon. Mix ingredients. Add favorite dressing or eat as is.

Makes 4 servings at 216 calories and 10 grams fat.

Overnight Cauliflower Salad ~ 1 medium head lettuce, torn into bite-size pieces, 1/3 cups grated Parmesan cheese, 1/3 cup bacon bits, 1 cup red onion, thinly sliced, separated into rings, 3/4 cups reduced-calorie mayonnaise, 4 cups cauliflower florets, 1/2 cup green bell pepper, chopped. Line bottom of large, shallow bowl with lettuce, top with cauliflower florets, onion slices, and bell pepper. using a rubber scraper, spread mayonnaise over entire surface of salad, sprinkle with Parmesan cheese and bacon bits. Do Not Toss! Cover and refrigerate overnight. Just before serving, toss salad to combine.

Makes 12 servings at 75 calories and 5 grams fat each.

                                        Dressings

Dijon Vinaigrette Dressing ~ 1/2 cup red or white wine vinegar, 2 Tbsp. dijon mustard, 1/4 tsp. black pepper, 1 Tbsp olive oil, 1 Tbsp. water. Shake in jar. Two tablespoons equal 47 calories and 3.2 grams fat.

Oil~Free Lemon Vinaigrette ~ 1/3 cup fresh lemon juice, 1/2 tsp. salt, 1/4 tsp pepper. Combine ingredients in a covered jar and shake well. Makes 1/3 cup. Each tablespoon contains 2 calories and o fat grams.

Tangy Dijon salad Dressing ~ 1/2 cup red or white wine vinegar, 1/2 tsp. garlic powder, 1/4 tsp. black pepper, 1 Tbsp. olive oil, 2 Tbsp. Dijon mustard, 1 Tbsp. water. Shake in jar or blend in blender. Chill. contains 28 calories and 1-2 grams fat per two tablespoons.

Yogurt Dill Salad Dressing ~ 1 cup plain nonfat yogurt, 1 Tbsp. white wine vinegar, 1 tsp. dill weed, 1/8 tsp. black pepper. Mix well together and chill. One tablespoon equals 20 calories and 0 gram fat.

                                             Sauces

Citrus Marinade ~ 1/2 cup fresh lime juice, 1/2 cup fresh lemon juice, 1/2 cup fresh orange juice, 2 tsp. coarsely ground black pepper, 3 Tbsp. fresh cilantro, chopped, 2 bay leaves, crushed, 4 gloves garlic, minced, 1/2 cup olive oil, salt to tast. Combine all ingredients in a bowl and let stand at room temperature 30 minutes. Pour over poultry and let marinade 2 to 3 hours.

Marinade can be painted on firm fish steaks, scallops, or shrimp, but do not let seafood set in marinade or the citrus juics will cook it. One cup equals 562 calories and 54 grams fat.

Easy BBQ Sauce ~ 1-1/4 cup chili sacue, 1/3 cup steak sauce, 1 Tbsp oil, 1 small onion, minced. Heat oil in small skillet, add onion and cook until tender. Add sauces. Serve hot. Good on hambutgers, hot dogs or steak. Yields 2 cups.

Makes 12 servings at 58 calorie and 1.3 grams fat each.

Fresh Uncooked Tomato Sauce ~ 1/2 cup black olives pitted and coarsely chopped, 1 clove garlic, minced, 3 green onions, sliced, 8 fresh basil leaves, slivered, 6 tomatoes, diced, 1/4 tsp. oregano, 1/4 cup olive oil, salt and pepper to taste. Combine ingredients, cover and let rest at least 2 hours. Serve at room temperature. Good over shredded zucchini or cooked spaghetti squash.

Makes 6 servings at 292 calories and 13 grams fat each.

                                               Soups

Your family won't have to wait long to hear "Soup's On!" And they will like what they find on the table.

Any Day Vegetable Soup ~ 2 quarts chicken broth, 2 garlic cloves, minced, 1 cup zucchini, quartered and thinly sliced, 1/2 cup thinly sliced carrots, 1/2 cup chopped tomato, Garnish with basil leaves, 1/4 cup onion, diced, 1/4 tsp. basil leaves, 1/8 tsp. pepper, 2 cups water, 1 can tomato sauce, 1 tsp. fresh parsley, chopped. In 1-1/2 quart nonstick saucepan, combine onion, broth, and garlic; cook, stirring occasionally until onion is translucent. Add remaining ingredients except water, stir to combine. Cover and cook over low heat, stirring occasionally for about 10 minutes. Add water and tomato sauce, bring to a boil. Reduce to medium heat. cover and cook until vegetables are soft, about 20 minutes. using a slotted spoon, remove about 1/2 cup vegetables from saucepan and set aside. In blender (in two batches) puree remaining soup, return pureed mixture to saucepan and add reserved vegetables and heat. Serve garnished with basil leaves. You may add more quantity of vegetables and add different kinds of vegetables if you wish.

Makes 2 servings at 63 calories and 1 gram fat each.

Zucchini Soup ~ 1-1/2 lb. lean stew meat, cubed (I use venison or elk), 1/2 cup green pepper, chopped, 1 clove garlic, minced, 32 oz. beef broth,1 tsp. Tabasco sauce, 1 tsp. basil, 1/2 cup chopped onion, 1 lb. tomatoes, 4 cups cubed zuchini, 1 bay leaf, 1 tsp. salt, 1/4 tsp. oregano. Place meat in bottom of crock pot. Add remaining ingredients. Stir gently to distribute seasonings. Cover and cook on LOW 10-12 hours, until meat is cooked.

Makes 6 servings at 286 calories and 16 grams fat.

                                Vegetables and Side Dishes

Easy Baked Yams ~ 2 lbs. yams, peeled and cut in 1/4 in slices (must be yams), 2 Tbsp. grated orange rind, 1/4 cup lemon juice, 2 tsp butter. Place yams in a single layer on a sheet of aluminum foil. Sprinkle with orange rind and lemon juice and dot with butter. Fold foil over yams and crimp edges together. Tuck ends of foil under to make an airtight package. Place on baking sheet and bake at 400 degrees for 40 minutes or until tender. Makes 8 servings at 129 calories and 0 grams fat each.

Italian Green Beans with Tomatoes ~ 1/4 cup tomatoes, chopped, 1 cup Italian green beans, 2 tsp. grated Parmesan cheese, pinch of Italian herbs, (I get my Italian herbs from Sage Hill Farms) fresh ground pepper to taste, 1 green onion, sliced, 1/4 cup chicken broth. In medium saucepan, over high heat, combine chicken broth, green beans, onion, and herbs. Bring to boil. Cover, reduce heat and simmer 3-4 mintes, until tender. Remove from heat. Add tomatoes, cheese, and pepper. Makes 1 serving at 98 calories and 2 grams fat.

Light Spinach Souffle ~ 1 cup chopped, cooked spinach, drained, 2 Tbsp. chopped onion, cooked with spinach, 1/4 cup nonfat cottage cheese, 1 egg white, whipped. Mix spinach and onion with cottage cheese, fold in egg white. Pour into ungreased small baking dish. Bake at 350 degrees for 20-25 minutes. Makes 1 serving at 137 calories and 0 grams fat.

Zesty Carrots ~ 1-1/2 Cups carrots, 2 tsp. softened butter, 2 tsp. lemon juice, 2 tsp. coarse-grained mustard, 1/2 tsp cumin. bring water to a boil in steamer. Scrape and slice whole carrots. Place carrots in steamer over boiling water. Steam about 7 minutes. Put butter, lemon juice, mustard, and cumin in serving dish and mix thoroughly. When carrots are cooked, drain and place in dish. Mix well to coat carrots with sauce. Serve immediately.

Makes 3 servings at 35 calories and 2 grams fat each.

                                           Desserts

Fresh Raspberries with Strawberry Sauce ~ 1 Cup strawberry sauce (see recipe below), 3 pints washed fresh raspberries. Strawberry Sauce: 2 pints fresh or frozen strawberries, 1 tsp. almond extract. Wash fresh berries. In a blender or food processor, puree the berries. Add almond extract. Sweeten with sugar substitute if necessary. Chill 6 deep-lip dessert plates. Ladle 1/4 cup of Strawberry Sauce onto each plate. Arrange rasberries over sauce. Makes 4 cups of puree. Each 1/4 cup serving has 17 calories and 0.2 grams fat each.

Fruity Meringue Cups ~ 2 small oranges, cut crosswise into halves, 1 cup sliced strawberries, 20 small seedless grapes (or 12 large, cut in half), 1 egg white (at room temperature), 1/2 tsp. vanilla, 1/4 tsp. sugar substitute. over small bowl to catch the juice and using a curved serrated knife remove orange sections from shell halves into bowl. Cut away and discard all membrane, reserving shells. Add strawberries and grapes to orange sections. Toss to combine. Spoon 1/4 of the fruit mixture into each shell half and set aside. In small mixing bowl, using electric mixer on high speed, beat egg white, gradually adding vanilla and sugar substitute until stiff peaks form. Spoon 1/4 of meringue onto each filled fruit cup. Broil until meringue is golden, 10-15 seconds. Serve immediately. Makes 4 servings at 66 calories and 0.4 grams fat each.

Hoilday Parfait ~ 1 small plain nonfat yogurt, 1/2 tsp vanilla, 1 envelope sugar free sweetener, 1 cup fruit (such as bananas, peaches, strawberries, etc.) Combine yogurt, vanilla, and sweetener. beginning with yogurt, layer yogurt and fruit in parfait. Makes 1 serving at approximately 150 calories and 0 fats each. (Calories may need to be adjusted according to fruit used)

Mint Lime Pineapple ~ 8 pineapple rings, 1/4 cup fresh crushed mint, 1 Tbsp. fresh lime juice, 1/2 cup plain lowfat yogurt. In medium bowl, combine pineapple, mint and lime juice. Refrigerate, covered, at least 1 hour until ready to use. Divide among 4 plates. Top each with 2 tablespoons yogurt. Makes 4 servings at 91 calories and 1 gram fat each.

Spicy Broiled Banana ~ 1 ripe banana, 1 tsp. lemon juice, 1/4 tsp. cinnamon, 1/8 tsp. nutmeg. Preheat broiler pan. Spray a small piece of foil with Pam. Split banana in half lengthwise. Place on foil and broiler pan. Drizzel with lemon juice and sprinkle with cinnamon and nutmeg. Broil 1 serving at 115 calories and 0.6 grams fat.

Theses are just a very few of my recipes. You will find more under "Cooking Wild Game and Cooking For Two."