Recipe Ideas

Baked Barley with Apples from The Optimal Diet The Official CHIP COOKBOOK
late 2 cups of water
1 cup of barley
1/3 cup maple syrup
1 tsp cinnamon
1 1/2 apples diced, fresh
Place all ingredients in a crockpot.  Cook on medium temperature overnight.  Will be ready and hot to serve in the morning.

Dr.Diehl's Crock-Pot Breakfast from The Optimal Diet The Official CHIP COOKBOOK
1 cup seven grain cereal
3 to 4 cups water
1 tbsp flaxseed, ground for topping
Spray the inside upper edge of a crock-pot with nonstick spray.  Put cereal and water in the crock-pot and turn on low.  Cover and cook overnight.  Serve with non-dairy milk.  If you wish add someof the following before or after cooking:  fresh fruit, dried fruit, raisins, walnuts, or cardamon and top with the freshly ground flaxseeds.

Rob’s Breakfast Spinach Salad by Angie McIntosh

Layer a plate of with spinach

chopped green or purple cabbage

cubed melon, peach, pears, apples, or mango

Sprouted bean mix (lentils, garbanzo's etc)

Top with sliced strawberries or blueberries if available and sliced banana

Top with Pear Cream Dressing

Garnish with sunflower sprouts or other seeds or nuts(optional) or edible pea sprouts

Pear Cream Dressing:one can of fruit juice sweetened canned pears (or 2 juicy ripe pears peeled and one cup of water and a dash of lemon) and 1/4 cup raw cashew nut pieces. Cover the cashew pieces in the blender with just enough water or juice (from the canned pears) and puree for 2 minutes until very creamy. Add the fruit and blend. Optional 1 tsp of vanilla. May substitute chopped apple or mango for fruit.  Keeps in fridge for a few days.

Optional Nut-Free Breakfast Salad Dressing:

1 ripe banana               1/3 tsp cinnamon    

4 medjool dates or 2 tbsp honey or agave syrup    1/4 cup water
Blend all ingredients.

Angie’s Lunch Kale Salad by Angie McIntosh

Makes one large salad bucket full which keeps in fridge for several days--we take a litre bucket of this to work for lunch each day

1 extra large bunches of kale, washed, hard veins removed and torn into bite sized pieces

1 large bulb of fennel, cleaned and chopped (you may substitute with chopped celery)

2 red/orange/or yellow peppers (sub.green) sliced

1 purple onion halved and sliced thinly

1 fresh bunch of dill washed and chopped if available

1 package of sprouted mixed bean mixture to bucket(or substitute 2 cups of frozen peas which is nice in office lunch and will keep your salad cool until you eat it or canned chickpeas or kidney beans)

Top with salad vinagrette when you serve and garnish with pumpkin, almonds or other seeds

Salad Vinagrette or use your own favorite fat-free:1/4 c. raw cashew pieces pureed in 1/2 c. water plus extra ½ c. water added at end

1-2 tbsp Braggs Liquid Aminos (or Tamari soy sauce)

1/3 c.fresh lime or lemon juiced (sub. with favorite vinegar)

1 large clove of garlic

Puree in blender.  Reduce water if you like it tangier or thicker.

Kieran’s Strawberry Dinner Salad by Angie McIntosh

(Serve with some nice steamed yams or other roasted or steamed veggies and beans topped with chopped tomatoes and green onions or a low fat vegan meal)

1 large bunch of leaf lettuce washed and torn

1 cup of sliced strawberries

1/2 small purple onion sliced finely

sliced almonds for garnish

Top with Heidi's dressing

Heidi's Dressing

1/4 c. raw cashew pieces pureed in 1/2 c. water

2 tbsp balsamic vinager or lemon or lime juice

1 tbsp tamari soy sauce or Braggs

1 tbsp lemon juice

1 tsp unrefined turbinado sugar or honey or agave syrup

1/2 tsp minced ginger and1 large clove garlic minced

salt and pepper to taste

Pure above with blender then add the spices below.

1 tsp dried basil or 1 tbsp fresh chopped  and 1 tsp dried cilantro or 1 tbsp fresh chopped

SLOPPY JOES  by Angie McIntosh

1 red pepper chopped                                          1 green pepper chopped

1 lg onion chopped                                               1 -28 ounce can crushed tomatoes

1- 71/2 ounce can tomato paste                            1 1/2 cups textured soy protein

2 tsp chili powder                                                 1 tbsp prepared mustard

2 tbsp tamari soy sauce                                         2 cups water

dash of salt and pepper                                         pinch of parsley

Saute onions and peppers in water until soft. Add soy sauce, chili powder and mustard.  Add crushed tomatos and water.  Bring to a boil.  Add textured soy protein and parsley.  Season to taste with sea salt and pepper.  Serve over bread or in buns.  Freezes well.  An excellent no fat recipe.

VARIATION:Omit the water and textured soy protein and subsitute 2-3 cans of beans of your choice

Black Bean Salad by Angie McIntosh

1 small purple onion chopped                    1/2 bunch chopped cilantro

2 cups thawed or lightly steamed frozen corn cooled       1 large lime squeezed

2 large chopped tomatoes               dash sea salt   couple of diced peppers

1 can or 2 c. rinsed cooked black beans (sub.other beans or textured soy protein that is rehydrated)

Optional:chopped hot peppers to taste, grated carrots, omit corn, substitute

other beans, cubed cucumber

3 Bean Salad by Angie McIntosh

1 small purple or white onion chopped                  

 1 can of green beans (or fresh steamed chopped)

1 can of yellow beans (or fresh steamed chopped)     

1 can or 2 cups cooked kidney beans                 diced red pepper

2 cups thawed or lightly steamed frozen corn cooled       1  lg. lemon  squeezed

1 tsp. fresh grated ginger                       dash sea salt to taste

You may substitute 2 tbsp. vinegar for lemon

Middle Eastern Salad by Angie McIntosh

1/2 c. chopped green onion(sub.chopped clove garlic)                1/2 bunch chopped parsley

1 lg. lemon squeezed                                                   (optional--chopped mint)

2 large chopped tomatoes                         dash sea salt

1 can or 2 c. rinsed cooked chick peas (garbanzo beans) or 1c.cooked tabouli(cracked wheat)
cooked in 1 cup boiling water

Fat Free Salad Dressing Recipes
 from Ann  and Dr. Esselsty --you should get their book
Prevent and Reverse Heart Disease 

http://www.heartattackproof.com/

Hummus Salad Dressing

Mix a no fat hummus  (that means no tahini or olive oil) with any vinegar, (we like balsamic) a little lemon or lime or orange juice until the consistency you wish.  Add a little mustard of your choice.  This dressing  sticks to lettuce well and is as good as any salad dressing anywhere!  If you cannot find the NO tahini hummus, make your own or try using equal amounts of nutritional yeast and vinegar instead. 

Dr. Esselstyn's Son, Rip’s Salad Dressing  see  The Engine 2 Diet

1 tsp low sodium tamari (optional)    1 Tablespoon nutritional yeast (get at health food store)

1 teaspoon any mustard             1 to 2 tablespoons (or more) balsamic vinegar or any vinegar

1 lemon, lime, orange or apple juice   Mint sauce (a few drops) or molasses or honey (teaspoon) optional

Mix all above together in a small bowl.  Add water or orange jucie if it is too thick. Fool around with amounts above, but the nutritional yeast seems to be the secret.

Orange juice, lime, and balsamic vinegar all to taste make a VERY easy and good dressing that you can add just to lettuce without mixing first. 

Citrus Salad Dressing

3 tablespoons fresh orange juice           1 teaspoon grated lime rind

1-tablespoon fresh limejuice                   2 teaspoons honey (or less)

6 mint leaves, cut into thin strips

Combine orange juice, rind, limejuice, and honey stirring with a whisk.  This is light and wonderful in the summer.

Rice wine vinegars are mild and nice just plain on salad.  You may like the seasoned vinegars but know they have added sugar and salt.

Fat Free Vinaigrette (Jennifer Raymond Fat Free And Easy)

1/2 cup seasoned rice vinegar                1-2 teaspoons stone-ground or Dijon-style mustard 

1 clove garlic, crushed or pressed

Raspberry Wine vinegar on baby lettuce, strawberries, raspberries and sliced oranges (after peeling and cutting out orange sections, squeeze juice into salad bowl) makes a light summer salad.

Papaya and Orange Dressing

Mix Papaya and orange juice in the blender.  Add ginger, garlic and a few dates.   Put lime and balsamic or rice wine vinegar on the lettuce first or just mix the lime and vinegar to taste in with the papaya.    It is also good on rice. 

Mango and Tomato Dressing

Mango needs to be the predominant flavor so use 2-3 mangos to one tomato in the blender. 
You can add bell pepper, cilantro, garlic, vinegar, lime, as you choose.

Macaroni and Non-Cheese by Angie McIntosh

1 tsp vegetarian broth powder           
                                      1 peeled chopped carrot                                                     

1/2 c. raw cashew pieces                             

375 gm. pack of whole wheat macaroni

1 1/4 tsp sea salt                                               2 1/2 c.water

2 tbsp tomato paste or chopped red or pimento pepper  

2 tbsp nutritional yeast

¼ c.pastry flour

Preheat oven to 350.  Cook pasta while preparing the sauce.  Puree the raw cashews in the blender in 1/2-1 cup of the water till creamy.  Add carrots and cream.  Add broth powder, sea salt, tomato paste, nutritional yeast, and remaining water.   Place drained noodles in roasting pan.  Add sauce and mix. Cover.   Bake for 45-60 min. till sauce thickens.

 CABBAGE ROLLS from The Optimal Diet The Official CHIP COOKBOOK
1 cabbage, green, large head
1 1/2 cups onions chopped finely
3 cloves garlic minced
6 cups cooked brown rice
1 pkg Yves Ground Round vegetarian ground burger
1-2 tbsp beeflike seasoning (sub. Braggs or tamari soy sauce)
1-28 oz can tomato sauce

Easy Loaf by Angie McIntosh

1 pk. firm or extra firm tofu                              1 lg. onion chopped

1 1/2 tbsp Braggs Liquid Aminos or soy sauce  

2 tbsp chopped parsley

1 tbsp chopped fresh basil or a dash of poultry seasoning               

1/2 tsp ground rosemary (optional)

1 can (14 oz) chickpeas                                        

9 slices of whole grain bread (like Silver Hills)
Optional:  1 tbsp of nut butter

Chop onion and crumble tofu in large bowl. Puree chick peas in food processor or with potato masher and add crumbled cubed bread and process or mix well.  Add to the tofu and onions.  Add parsley, seasonings, nut butter and sauces.  Place in a lightly oiled or

oil-free loaf pan and cover to bake at 350 until golden about 1 hour.  Freezes well.  Serve with nondairy mashed potatoes

and no-oil gravy.  Delicious served like a turkey sandwich with cranberry sauce and lettuce.
NB.  If you wish to use either only the tofu or the chickpeas, reduce the bread to seven slices.

 DIEHL-IGHT BANANA SPLIT from The Optimal Diet The Official CHIP COOKBOOK
1 banana split lengthwise
Fruit in Season such as:
1/2 c. blueberries
4 cantaloupe melon balls
1/2 cup seedless grapes
1/2 cup mandarin orange segments
4 honeydew melon balls
1 tbsp. cornstarch or as needed
2 tbsp unsweetened coconut flakes
1 cup pineapple chunks

Some nice raw food blended food ideas.

It is important to put greens in your blended mixes of fruits and veggies as

they are powerhouses of nutrition.  Baby spinach blends easily with a very mild flavour.  Usually I throw in that or some baby green salad mix or some romaine lettuce chopped up a bit and or some parsley too.  A couple of carrots blend up nicely too and for a little more nutrition throw in some nuts (raw cashews or almonds) or rolled oats and puree them up nice and creamy first with a little water before you add the

veggies and fruits.  Some nice creamy fruit for texture is great--ripe pears, mangos, or bananas(could be frozen), apples and I usually at least once

a day try to throw in a nice handful of blueberries (keep them or buy them frozen if fresh is not available or too expensive).

Breakfast Smoothie

A nice breakfast mix is cashews, sunflower seeds or pumpkin seeds, banana, blue berries, carrots, apple, with a handful of spinach or kale and a tablespoon of ground flax seeds (keep these ground in the freezer ready to use).  Puree the nuts with a bit of water first or omit nuts and add soymilk. You should eat a some ground flax each day as they are a good source of essential oils.

Mango Smoothie

1 mango peeled and chunked blended with 1 ripe pear with enough water for the blender to work.  Then add a couple of cups of chopped romaine lettuce and puree.  You could puree some nuts in the water first if you want it creamier.

Pineapple Smoothie

1 small pineapple       1 lg. mango  1/2 head romaine (or some baby spinach)             

1-1/2 inch sliver of ginger.  Add enough water to blend.

Spinach Soup

3 small avocado              2 red peppers(chopped)

1/2 bunch cilantro (reserve a bit for topping)         

1/2 bunch spinach

2 small lemons juiced        3 cups water   

1 small jalapeno or pinch dried red pepper flakes           

1/2 tsp salt.

Blend it all. Garnish with red peppers and  reserved cilantro.

Fruit Salad

1 ripe banana               1/3 tsp cinnamon    

4 medjool dates or 2 tbsp honey or agave syrup    1/4 cup water

Blend the above for sauce on salad.

Top it on the following fruit:

Couple of apples cubed     2 cups seedless grapes   

2 oranges peeled and chopped strawberries  blue berries.