Ingredients 3 cups of chopped cabbage 1 can of red beans, rinsed 2 green onions, chopped 1 red pepper, diced ¼ cup feta cheese, diced ¼ cup chopped parsley ¼ cup lemon juice 2 tbsp olive oil 2 pressed cloves of garlic Directions Mix the chopped vegetables, feta and parsley in a large bowl. Add the remaining ingredients. Mix well and serve. Reference: Anne Lindsay Light Cooking
Ingredients: Pizza Bush Pie 2 slices of bread Spreadable butter 1-2 tbsp. pizza sauce ¼ cup chopped or sliced meat (chicken, ham, etc.) ¼ cup Mozzarella (more or less depending on personal preference) Extras: Sliced peppers, mushrooms, jalapenos, pineapple, tomatoes, etc. Directions: Make campfire (works best when there is lots of hot coals and fire not blazing). Butter the bread on one side and lay the butter side down in the cold Bush Pie maker. Add pizza sauce, to bread then add meat, cheese, and other toppings. Close the Bush Pie maker. Cook over campfire coals. Cook times will vary with the fire and also depending if the Bush Pie maker is aluminum or cast iron. Take it out of the fire and open to check the color of the bread. Remove from fire when it is a golden brown color (depending of personal preference). Note: Try Dessert Bush Pies- try adding marshmallows, peanut butter, jam, chocolate, canned cherries, cream cheese in any combination that appeals to your taste. Try Breakfast Bush Pies- try sliced boiled eggs, bacon, ham, cheese, spinach, mushrooms, tomatoes, etc. The options are limitless.
What you need: 1- 1/2 cup of cooked chicken, minced ½ cup of low-fat mayonnaise 1 green onion, chopped finely 1 small celery stalk, minced Salt and pepper to taste Whole-wheat bread slices How to: In a mixer, put in the cooked chicken, celery stalk, green onion, mayonnaise, salt and pepper. Reduce the mixture until all the ingredients are finely chopped. Spread the mixture on the bread slices to make the sandwiches. Cut each sandwich into 4 triangles. Put the sandwiches in a Panini grill until the bread turns golden brown. Note: The sandwiches can also be grilled in a regular pan if you do not have a Panini grill.
What you need: 1 lb ground chicken or turkey 1 green pepper, diced 1 red pepper, diced 1 medium onion, sliced 5-10 mushrooms, sliced 1 can stewing tomatoes (low sodium) Chicken broth (low sodium), to taste 3 tsp. ground cumin 3 tsp. chili powder How to: Cook meat in pot. Add all veggies and cook until tender. Add tomatoes and chicken broth and then the spices. Simmer for 45-60 minutes. Note: Can also be made in the crock pot.
What you need: For Meatballs 1 slice of whole grain bread, crusts removed and torn into pieces ¼ cup milk 2 lbs (1 kg) ground veal, pork or chicken 2 tsp. dry parsley 2 eggs 2 cloves garlic, crushed with a garlic press or ¼ tsp. dry garlic 2 tsp. paprika Salt and pepper For Soup 2 onions, chopped 1 tbsp. olive oil 3 cloves of garlic, finely chopped or ½ tsp. dry garlic 1/4 tsp. crushed red pepper flakes, or to taste 5 cups low sodium chicken broth 24 veal meatballs, fresh or frozen 2 cups spaghetti squash cooked and shredded with a fork (about 1/2 squash) 2 cups lightly packed spinach Salt and pepper How to: With the rack in the middle position, preheat the oven at 375 degrees. Line one baking sheet with parchment paper. With the rack in the highest position, preheat the oven’s broiler. Line two baking sheets with aluminum foil. Cut the squash in half and remove the seeds with a spoon. Cook for 45 minutes to 1 hour, depending on its size, or until tender. Let cool. Shred the flesh with a fork. Set aside. In a large bowl, mix the bread with the milk and let soak for 5 minutes. Add the remaining ingredients from the meatballs section and mix well with your hands. Season with salt and pepper. With a small ice cream scoop or with lightly oiled hands, shape each meatball with about 1 tbsp. of the meat mixture. Place on the baking sheet. Grill the meatballs in the oven, one sheet at a time, for about 10 minutes or until cooked and golden brown, stirring halfway through cooking. Set aside. In a large saucepan, brown the onions in the oil. Season with salt and pepper. Add the garlic and pepper flakes and cook for 1 minute. Add the broth and meatballs and bring to a boil. Simmer for about 10 minutes. Add the squash and spinach. Bring to a boil and serve. Note: To freeze the remaining meatballs, place them (cooked) on a baking sheet lined with parchment paper. Cover and freeze for about 4 hours or until the meatballs are frozen. Then place the meatballs in sealable freezer plastic bags. Adapted from: http://www.ricardocuisine.com/recipes/5546-meatball-and-spaghetti-squash-soup
What you need: 1lb small potatoes , cooked and chopped 2 cups mesclun or spinach 1 cup cherry tomatoes, chopped in half 3 green onions, chopped ¼ cup green olives 1 cup corn 3 eggs, boiled and chopped 1 can tuna Salt & pepper, to taste ¼ cup olive oil ¼ cup balsamic vinegar or apple cider vinegar 1 garlic clove, chopped 1 tbsp. Dijon mustard Herbs, to taste How to: In a large bowl, mix the potatoes, mesclun, tomatoes, green onions, olives, corn, eggs, and tuna. Season with salt and pepper to taste. In a separate bowl, add the olive oil, vinegar, garlic, Dijon mustard, and herbs. Mix well and add to the first bowl as a dressing. Serve immediately after preparing!
What you need: 1 cup basmati or long grain rice ½ cup small yellow lentils 1 potato, diced 1 carrot, diced 1 cup chopped cauliflower 1 cup peas 1 tsp. salt 1 ½ tbsp. non-hydrogenated margarine How to: Wash rice and lentils together a few times until the water is clear. Soak for at least an hour or overnight. Wash rice and lentil mixture one more time and place in a large pot to boil with three or four cups of water. Once the mixture boils, add vegetables and salt. Lower heat to medium and cook for about 25 minutes, until soft. Add more water if needed. Remove from heat and add margarine. Serves four to six children. *Reference: LEAP Food Flair, Legacies Now, p. 167.
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