This is an improvised recipe, developed for two people. 8 oz. salmon fillets (skinned) ½ bunch kale or greens, stems removed and chopped 2 TBS. cider vinegar ½ red onion, diced fine Olive oil ½ tsp. hot paprika (or ½ regular paprika and dash cayenne) Salt and pepper to taste 2 cloves garlic, chopped Agave sweetener or honey as sauce 1 package large flour tortillas or wraps 3 slices low-fat cheese (any, I used provolone) Turn on oven to preheat; 350 degrees. You will need two frying pans. In the first (I use cast iron), add some olive oil (1-2TBS). and lightly brown onion (medium-low flame), then add kale; stir every minute or two for the first five minutes, then add 1 TBS. vinegar and continue cooking (uncovered and stirring now and then) until tender. Meanwhile, in a frying pan used for fish, add 1 or more TBS. olive oil and lightly brown fish on one side, adding salt and pepper. Turn over and lightly brown other side, then add 1 TBS. vinegar and continue to cook over low-medium flame. Attend to the veggie pan (above) during this time. When kale is done and salmon is done, divide salmon between 3 tortillas (or 4 if smaller). Move over to middle of tortilla and add one slice cheese, broken up. At side closest you, add some green mixture (about 1/3 of it). Roll and place on sprayed (or sprayed and foiled) cookie sheet. Bake at 350 for 12-15 minutes. Serve with a bottle of agave sweetener or honey. Use like a sauce over an egg roll. The sour is inside, the sweet on top.

122. Pumpkin Bread for a Happy Heart (Heart Healthy)

¾ cup white flour 1 tsp. vanilla (reduce to ½ if using vanilla yogurt) ¾ cup oat flour 1 or 1½ egg beater ½ tsp. cardamom 2/3 to ¾ cup canned pumpkin 1.25 tsp. baking soda ½ cup sweetened cinnamon applesauce 2 TBS. dried cranberries ½ cup fat free yogurt (plain or vanilla) ½ tsp. or so nutmeg or mace 1 TBS. coconut powder or 2 shredded 2 TBS. crushed walnuts ¾ cup brown sugar ¾ tsp. sea salt Preheat oven to 350 degrees. Mix dry ingredients (left column) together in a medium large bowl. In a extra large bowl, mix the wet ingredients (right column). Then add and mix the dry ingredients into the wet. Mix by hand lightly. Use either a baking dish (I like 8 X 8 square) or a bread or meat loaf pan or equivalent. Spray liberally with cooking spray. Pour in mixture and bake at 350 degrees for one hour. Use a toothpick to make sure it is done (should come out clean). Let cool before eating. Great with fat free cool whip as a topping.

123. Sweet and Sour Plum Sauce for Barbecue (Heart Healthy)

½ cup prune juice. 5 grates of candied ginger or pinch powder 3 TBS. coconut vinegar 1 TBS cornstarch mixed with 1 TBS cold water (slurry) 2TBS. Guava sweetener or corn syrup ½ tsp. Louisiana hot sauce 2 TBS. soy sauce 2 TBS. Chinese wine Simmer all ingredients EXCEPT for starch and water slurry. When simmering, add slurry (which should be well mixed) to pot and bring to a boil. Mix and turn off burner. Taste; if necessary, add more sweetener or any other needed ingredient. Use on chicken or pork for basting.. Also good dipping sauce, and can be used as a sweet ‘n sour sauce. You can also use this recipe (except for starch) as a marinade.

124. Orange Salad Dressing (Heart Healthy)

1 TBS. coconut vinegar 2 tsp. Guava sweetener or corn syrup or honey 2/3 cup orange juice 1 tsp. or more olive oil 1 TBS. soy sauce ½ tsp. dried onion chives or pinch of onion powder Mix all ingredients except for oil. Then slowly drizzle and mix in olive oil.

125. Stove Top Chicken and Turnip Green Casserole (Heart Healthy)

2-3 boneless, skinless chicken breasts, cubed ¼ tsp. dried thyme or pinch thyme powder

1 medium onion, diced 3 turns of the pepper mill

2 carrots, peeled and diced fine ¼ tsp. hot paprika or regular and dash cayenne

2 stalks celery, diced fine salt to taste

1 cup chicken broth or bullion 1-2 tsp. dried parsley

2-3 cloves chopped garlic olive oil as needed, maybe 1-2TBS.

1 (16oz) package frozen turnip greens

(or your favorite greens)

For roux:

1½ TBS. olive oil

1½-2TBS. flour Thaw our turnip greens or defrost somewhat in microwave. In a Dutch oven or high-sided frying pan (medium heat), add olive oil and allow to heat a little. Then add onions and sweat them. Add carrots and celery and sweat them. Then add chicken, garlic, and all seasonings and lightly brown or simmer (covered) on medium heat for about 10 minutes. You may need to add a little liquid, but usually there is enough from the frozen turnip greens.

Make the roux. In a saucepan sprayed with cooking spray (cast iron is best), turn on the heat to a low-medium flame. Add olive oil and flour to make a thin paste. Stir every now and then until you attain a blonde roux. Then whisk in 1 cup of chicken broth (or more) or equivalent. After whisked well, you can either thicken the broth in this pot or simply pour it into the main pot. When it reaches boiling, it will thicken. After good and hot, break up piece of cheese into bits and drop them on top. Turn off and let remain covered for five minutes before serving. Then remove lid and mix. Serve.

Remember, there is no carb with this meal, so you might want to serve potatoes or rice on the side.

126. Mackerel Cakes in Celery Gravy (Heart Healthy)

Mackerel, salmon, and tuna are the three fish particularly helpful to bring up GOOD cholesterol. Sometimes people substitute mackerel in salmon recipes, but here is a recipe I developed that highlights the unique flavor of canned mackerel.

1 can jack mackerel, drained 1 egg beater (or egg if heart health is not an issue)

½ cup bread crumbs ¼ tsp. hot paprika or ½ tsp. regular & pinch of cayenne

½ small Vidalia or sweet onion, chopped 2 or 3 turns of the pepper mill

2 cloves garlic, chopped fine salt to taste (go light because soup is salty)

½ tsp. celery seed 1 can cream of celery soup

Olive oil (for browning)1-2TBS ½ cup skimmed milk

Turn drain can into a mixing bowl to empty mackerel into bowl. Remove skin (most of it) and any apparent bone disks (these are safe to eat, but remove the ones that can easily be removed). Then add bread crumbs, eggs, onion, garlic, celery seed, salt, pepper, and paprika. Mix and mash with a potato masher to break up fish; mix fairly well.

Spray a frying pan (we reserve one such pan just for fish) with cooking spray. Add olive and place on medium or medium-low flame and allow oil to get hot.

Form mixture into patties, about 6 to a recipe. Brown on each side.

In a mixing bowl, mix together one can of cream of celery soup with the milk. A whisk works well for this purpose. When second side of fish patties are somewhat brown, add mixture and bring to a simmer. Once the simmer has begun, cover and simmer on low for 10 minutes.

Feeds about 3 adults.

127. Zucchini, Eggplant, and Pasta Side (Heart Healthy)

This is a good way to get your carbs and veggies together. You might make a double or triple recipe if you have a large family.

2 small zucchini, sliced into ¼ inch disks 5 fresh basil leaves, chopped, or 1 tsp. dried

¼ eggplant, skinned and sliced or chopped to ¼” thickness ¼ sweet onion, chopped fine

1/3 bottle favorite spaghetti sauce or marinara ½ to 1 cup leftover pasta, cooked (or rice)

¼ tsp. salt 3 turns of the pepper mill

Olive oil (1 TBS)

You will need at least a 3 quart saucepan, and a 4 quart might be better. Spray bottom of pan with cooking spray. Add olive oil and allow to get hot. Add onions and lightly sweat them (do not brown them). Then add salt, zucchini and eggplant, stirring around. Cover and let cook over low-medium flame for about 5 minutes, occasionally stirring around. Then add spaghetti sauce, basil, garlic, pepper, cover and simmer 10 more minutes, stirring rarely. Then add pasta, cover, and simmer another 10 minutes, rarely stirring.

Serve with parmesan cheese.

128. Risotto and Zucchini Side Dish (Heart Healthy)

¼ onion, chopped fine ½ cup white rice

3 cloves garlic, chopped 1 can (14 oz. or so) chicken stock

1 medium zucchini, sliced thin 4-5 sun-dried tomatoes, chopped

Olive oil (for browning) ½ tsp. dried thyme

½ tsp. dried marjoram 1 tsp. dried basil

touch of salt (depending on stock) 2 turns of the pepper mill

¼ cup water

Sweat onions in olive oil over low-medium flame. Add zucchini and garlic and sweat some more, five or ten minutes until zucchini begins to softe; stir occasionally. Then add dried tomatoes and seasonings and sweat another minute or two. Add the rest of the ingredients and cover over low-medium flame, stirring every 3 or 4 minutes, stirring more often and turning flame to low when liquid is almost gone. When liquid is almost absorbed, cover and let sit another 5 minutes. Great side dish, serves 2-3. For a typical family, make a double recipe.

129. Salmon in Italian White Sauce (Heart Healthy)

3-4TBS olive oil 1 tsp. low-fat grated parmesan cheese

½ onion, diced 1 cup frozen peas, thawed

3 TBS. flour 1 can mushrooms, drained

1 (12oz) can fat-free milk, undiluted* 2 tsp. crushed garlic or 4 cloves

12 oz. salmon steaks, chopped 1 drop liquid smoke

¼ tsp. salt ¼ tsp. MSG

1 pkg. pasta, cooked (whole wheat penne, rigatoni, or mostaccioli are great)

*canned is best; if you need more sauce, you can add some regular skim to bring it up to 2 cups

Directions:

Add olive oil to large skillet (with high sides). Sweat the onions over medium flame, then add flour and mix often for 1 or 2 minutes. Then add the salmon pieces and lightly brown the salmon pieces, stirring off and on for 2 or 3 minutes. Add in garlic, salt, and MSG. Then add in peas, mushrooms and stir another minute or two. Add one drop of liquid smoke. Then add in milk and stir, cover over low heat for about 10 minutes or less, stirring often. Do not allow to come to a good boil. When just about to boil, turn off and stir in parmesan. Let sit for 5 minutes, then stir and serve over pasta.

Note: I (Ed) love this dish, Marylu is not too crazy about it. The one drop of liquid smoke makes it taste like there is a little bacon in there.

130. Swai By and By (Hearth Healthy)

Swai is pronounced “swy” and is still not listed in online dictionaries. It used to be called Vietnamese Catfish and sometimes Basa fish, but it is very different. It is very mild and has a fine texture, yet it is inexpensive. This recipe serves 2.

1-12 oz. Swai fillet ½ bag fresh spinach

½ onion, diced fine ¼ tsp. lemon pepper

2-3 cloves crushed garlic 2-3 medium tomatoes, diced

Salt to taste (¼ tsp?) olive oil (about 2 TBS)

¼ cup water

Spray fish pan with pam. Turn on burner to medium heat. Add olive oil and when hot add onion. Sweat onions, move to perimeter and add fish. Sprinkle half the lemon pepper and salt on the fish. When one side of the fish is done, turn over. Add touch more oil if needed. After about two minutes, turn flame to low and add all ingredients on top of and around fish. Lift up fish a bit with a flipper to allow liquid to penetrate under fish. Cover and let cook for about 10-15 minutes, until the spinach and tomatoes are tender.

Serving suggestions: Serve with Rice-aroni as a side. You might add a vegetable side for a little extra greens, like kale, Brussels sprouts, or green beans.

131. Mock Heart-Healthy Pepperoni Patties

1.25 lbs. ground turkey breast (93% lean or more) 1.5 tsp. salt

1/3 tsp. sugar 2/3 tsp. cayenne

1 tsp. paprika 1/3 tsp. anise (crushed)

1/3 tsp. garlic powder 1 TBS. red wine

½ tsp. white vinegar ½ cup bread crumbs

Olive oil to fry 1 egg beater

Form into small patties and fry in oil until cooked through.

132. Curried Goat (Heart Healthy)

Goat has less cholesterol than chicken and is the most consumed meat in the world. I love it!!!

1.25 to 1.5 lbs. goat stew meat (trimmed) 2 TBS mild curry paste

1 large onion, diced about ¼ cup raisins or more

3 cloves garlic, chopped 2 apples, skinned, cored, diced

Olive oil to brown dash cayenne or chipotle powder

½ cup apple cider (optional) water (as needed)

Optional: 1 TBS.. peanut butter and a little extra water.

In a small Dutch Oven or large frying pan, add some olive oil and lightly brown onion and then add apple and garlic and cook them a little. Then add more oil if needed and lightly brown goat pieces. Turn over and lightly brown other side; add a touch of oil if needed. Then “deglaze” the pot by adding either apple cider or ½ cup water. Add all other ingredients (except peanut butter, if you are using it) and seasoning (you might want to dilute the curry paste with ½ cup of water or more). Simmer covered over medium heat, stirring occasionally, for about 20 minutes (or over low heat for longer). Add more water if needed and salt to taste. Since the curry paste has some salt, taste when almost done to adjust salt and other seasoning. If desired, stir in peanut butter when done.

Serve with rice or rice pilaf (see above)

133. Tortilla Pepperoni Lasagna Casserole (Heart Healthy)

This is a fusion dish combing elements Italian, Mexican, and Heart Healthy!

Composite Ingredients list:

1.25 lbs. ground turkey breast (93% lean or more) 1.5 tsp. salt

1/3 tsp. sugar 2/3 tsp. cayenne

1 tsp. paprika 1/3 tsp. anise (crushed)

1/3 tsp. garlic powder 1 TBS. red wine

½ tsp. white vinegar 1 medium/large onion, chopped

1 can spinach, drained and cut ½ cup cottage cheese, drained (or ricotta)

1 egg beater 1 bottle meatless spaghetti sauce

1 package flour tortillas (taco size)

Preheat oven to 375 degrees.

First, in a frying pan, sauté:

1 chopped onion

Then add “heart healthy pepperoni crumble”

1.25 lbs. ground turkey breast (93% lean or more) 1.5 tsp. salt

½ tsp. sugar 2/3 tsp. cayenne

1 tsp. paprika 1/3 tsp. anise (crushed)

1/3 tsp. garlic powder 1 TBS. red wine

½ tsp. white vinegar

…to frying pan, when browned, turn off heat and mix in:

1 can drained, squeezed spinach, chopped

½ cup cottage cheese, drained (or ricotta)

1 egg beater

Then, prepare a casserole dish:

You will need a deep casserole or other high-sided baking device (Dutch Oven, pot, etc.)

Spray casserole with cooking spray. Add about 1/4 cup or so bottled spaghetti sauce and a couple TBS water . Then plop two flour tortillas (for a foundation) at the bottom.

Spoon in some mixture (maybe a cup) and then add ¼ cup spaghetti sauce (straight), another tortilla and more mixture, sauce, etc. When built up, leave up top tortilla, pour in rest of sauce, and then cap off with tortilla (for a crispy top; for a soft top, add sauce on tortilla, your choice; I like a crispy top).

Bake uncovered for about 35 minutes. If you are stacked to the top of your casserole dish, you might place foil on a lower rack to catch drippings.

134. Jell-o Dreamsicle Dessert (Heart Healthy)

2 small boxes orange jell-o (sugar free or regular) l box vanilla instant pudding

1 can mandarin oranges 2 cups skim milk (for pudding)

2 TBS. low-fat cottage cheese fat free cool whip

1 drop vanilla extract

Water

Mix 2 cups boiling water with 2 pkgs. orange jell-o. Add oranges, cottage cheese, vanilla extract, and about 1 cup cold water. Refrigerate per instructions in bowl suitable for serving (and with at least l.5 inches room on top for more layers).

Mix vanilla pudding in another bowl with skim milk, according to directions. Refrigerate. When set, spread pudding over jell-o. Then top with cool whip as a spread or dollop.

135. Kohlrabi Chinese Side

This recipe came with kohlrabi from store. I use leeks instead of shallots and add golden mushrooms.

2 kohlrabi bulbs, skinned and cut into French-fry shapes 1 tsp. sesame seed oil

1 can Golden Mushrooms (or your favorite), drained 1 TBS. soy sauce

1 leek, cut into thin disks (not the rough greens) 2 TBS. rice wine

½ bell pepper, cut into slivers 2 or 3 cloves crushed garlic

Fresh ginger to taste (or pickled, three slivers) peanut oil (2 TBS)

1 tsp. cornstarch and a few tsp. cold water dash hot paprika (or tiny bit cayenne)

4 turns of the pepper mill

In a wok or large frying pan, heat peanut oil. When hot, add ginger, leeks and kohlrabi over medium flame, mixing here and there for about 3 minutes. Then add peppers, mushrooms, paprika, black pepper, and garlic. Stir fry another 2 or 3 minutes.

Then add oil, soy sauce, rice wine, and sesame seed oil, cover, and simmer till tender. You want the kohlrabi to still have a little firmness. When tender, mix cornstarch with a little water to dissolve. Stir into pan and bring to a boil to thicken. You can serve as is or with rice as a tasty side dish.

136. Beans and Turkey Sausage: Ko-ko-mah Inspired (Heart Healthy)

When we went to the Ko-ko-mah 2011 reenactment and saw all the food simmering over wood fires in iron Dutch ovens, Ed got a taste for beans and sausage, heart healthy style. He came home and whipped up this recipe, and Marylu urged him to include it in our recipe book. So here it is!

1 smoked turkey sausage, cut into 1.5 inch disks 4 cloves garlic, crushed

1 can red beans 1 sweet or red onion, chopped

1 can northern or navy beans 1 tsp. vegetta or chicken bullion cube

½ cup dried lentils (orange are best) 1 disk jalapeño (½ inch) or 3 dashes cayenne

1 TBS. brown sugar 3 turns of the pepper mill

1 TBS. tomato paste salt to taste (later); vegetta/bullion adds salt

1 cup water

Add all ingredient together. Bake covered (ideally in a cast iron Dutch oven) at 300 degrees for two hours.

Serve with cornbread muffins and cooked greens (I like a can of turnip greens simmered with 1 tsp. jalapeño jelly).

137. Heart Healthy Fast Chocolate Donut Alternative

This recipe should not be compared to donuts, but rather as a different kind of pastry that helps satisfy the donut urge, so it does not really taste like a donut. I only made it once thus far and proportions are guesses.

1.5 cups Lite Bisquick 1 TBS. powdered cocoa

½ cup skim milk 1/3 cup sugar?

¼ tsp. almond (or coconut) extract a little vanilla extract (1//2 cap)

2 or 3 TBS. granola cereal (for texture, “de-cluster” first)

Mix well; add more milk if needed. Spray baking sheet with nonstick spray. Scoop into a 6 compartment muffin tin and bake for about 11 to 12 minutes at 450 degrees (a few minutes longer than package directions because of the extra ingredients). You can turn it over for the last minute or two, if you want.

If not sweet enough, sprinkle with powdered sugar.

138. Italian Beans and Rice (heart healthy)

1 onion, diced 4 cloves of garlic or equivalent, crushed

1 can pinto beans & liquid ¾ tsp vegetta or 1 chicken bullion cube or salt

2/3 cup cooked rice 1/2 pkg. fresh spinach (or l can, drained and squeezed)

1 can tomato paste water (as needed)

½ tsp. basil 4 turns of the pepper mill

½ tsp. marjoram 1 zucchini, chopped fine

olive oil dash cayenne or some hot paprika

Marylu does not care for traditional pasta fazul, but she loves this one.

Direction: In a large (cast iron is best) sauce pan, add about 1-2 TBS. olive oil. Lightly brown onions, then add zucchini and lightly sauté. Then add spinach, cover and cook for a couple of minutes on medium flame, stirring. Then add all ingredients, bring to a simmer, stir, cover and cook on a low flame for about 15 minutes, stirring and adding water as needed. You want the sauce fairly thick, but not to the point of burning. Great side dish!

139. Mexican Pickled Vegetables, Ed’s Way

1 cauliflower, cut into flowerets 4 whole allspice

1 large sweet pepper, cut into strips 4 turns of the peppermill

1 large onion, cut into strips ½ tsp. oregano

3 large carrots, cut into disks ¾ tsp. kosher salt

1 to 3 jalapeño peppers, cut into disks 4 bay leaves

Garlic, crushed, equivalent to 10 cloves ½ tsp. coriander

Olive oil for browning onions (2 TBS) ½ tsp. cumin

2 to 2.5 cups white vinegar optional: red pepper flakes to make hotter, if desired

(one pepper is hot enough for we Vasiceks)

In a large skillet with a high side and lid or dutch oven, turn to medium heat; add olive oil and lightly sauté onions. Then add all vegetables and stir fry for a few minutes. Then add all other ingredients, bring to a boil, and simmer for 7 minutes or so (check cauliflower to make sure it is not hard but not mushy, either). Turn off and cool. Put in a large container with a lid or a bowl with tight plastic on top to seal. Let it sit overnight before eating. We do not refrigerate. You can reduce hot peppers and replace them with mild ones to make mild giardinera, or any graduation in between.

140. Salmon with Chipotle Hummus Sauce (Heart Healthy)

This is my original recipe, and I must admit that I impressed my own self. The sauce would also work with chicken, other fish, or even salmon patties.

2 salmon fillets 1 heaping TBS tomato paste

Olive oil to brown (2 or 3 TBS) 1 heaping TBS chipotle hummus++

½ tsp. cumin ½ tsp. agave or corn syrup or brown sugar

Pinch of salt (careful) pinch of thyme (lemon thyme is best)

1 cup chicken stock (or equivalent)* water (about ¼ cup)

Dried (½ tsp) onion greens or dash powder

Spray frying pan with no-stick coating. Heat with about 2 TBS. olive oil, add cumin and stir. Let cumin get aromatic a minute. Then add salmon, lightly brown both sides, lightly salting. Add chicken stock and simmer for about 7 minutes on low/medium flame.

In a cup or bowl, combine tomato paste, hummus, sweetening agent, thyme, water, onion green, and mix well. Pour over top of simmering fish and simmer on low or low medium heat for another 5 minutes.

Serve over a bed of cooked rice.

This is very tasty. Canned greens cooked with 1 tsp. jalapeño jelly and dash of salt make a good side dish.

I use vegetta, but you can used canned stock or bullion and water
++ I buy this already made at Aldi. If you cannot find chipotle hummus, you can use regular hummus and add either a small piece of chipotle pepper diced or use a dash of cayenne. This should be on the mild to medium side, not a hot dish.

141. Hot Giardinera (Chicago Style)

12 serrano peppers, cut in disks 3 jalapeño peppers

2 stalks celery, chopped into thin disks 3 carrots, skinned and julienned

2 sweet (bell) peppers, chopped to ¼ inch about 1.5 cup oil (olive or olive/canola combo)

.75 cup vinegar 1 TBS red pepper flakes

1 tsp. oregano 2 TBS. kosher salt (for soaking only)

6 turns of the pepper mill

Chop all vegetables, put them in a large bowl with salt, cover, and soak overnight in the refrigerator.

The next day, drain, put vegetables in the container in which you will keep them (a plastic tub with a lid, a big jar with a lid, or a bowl with a lid/plastic. Add all other ingredients and mix well. Cover. Stir up the ingredients about 3 times a day or more. Read to use after two days Should be good unrefrigerated for 2 weeks; if you want to preserve it longer, refrigerate.

142. Berbere (Ethiopian) Seasoning

1 TBS salt ½ tsp coriander

¼ CUP hot paprika ½ tsp. fenugreek

¼ CUP sweet paprika ¼ tsp ground mace (or nutmeg

¼ CUP red pepper flakes (seeds) ¼ tsp garlic powder

1 tsp. onion powder 1/8 tsp cloves

1 tsp. ground ginger 1/8 tsp allspice

½ tsp cardamom 1/8 tsp cinnamon

Mix all ingredients well, store in airtight container. Use for Ethiopian recipes.

143. Ethiopian Lentil Mesir Wat (heart healthy)

2 cups red lentils, soaked 2 heaping TBS tomato paste (1/2 can)

1 medium onion, diced ½ tsp. salt or1 tsp. vegetta

4 cloves garlic, crushed olive oil (for browning onion, liberal)

1 TBS Berbere seasoning (see above) water, about 5 to 6 cups

Wash lentils repeatedly and rinse. Brown onion in oil. Spray crock pot with pam. Add onion, lentils, water, and all else and cook on high for 4 hours. Check water if you can are able after a couple of hours; 6 cups is usually plenty.

144. Taco Meat (Heart Healthy)

½ tsp. cumin 4 cloves garlic, crushed

olive oil (maybe 1 TBS) 3 turns of the pepper mill

½ onion, chopped ½ tsp. coriander

1 lb. extra lean ground beef (we use 93%) ¼ tsp. oregano

1 tsp. tomato bullion ¼ tsp. hot paprika (or regular and dash cayenne)

1 small jalapeño, seeded dash epazote (optional)

1 tsp. cornstarch about 1 cup water

Use a good frying pan (cast iron best); heat oil on medium heat, then brown cumin for about a minute. Then lightly brown onion, then brown ground beef. Add all ingredients except for starch and about ¼ cup of the water. Simmer for about 10 minutes over low heat. Then make a slurry out of remaining water (slurry is corn starch mixed well with cold water) and add to mixture. Summer for a minute or two unit it becomes thick and bubbly and then serve.

145. Auntie Edlyn’s Polish Sauerkraut

My sister was an amazing cook. She told me how to make this, but I never did until she passed away. I got it! I made it with home made sauerkraut, so I have to approximate canned.

2 or 3 16oz. cans sauerkraut 2 large potatoes, skinned and chunked

1 large onion, coarsely chopped 6 turns of the pepper mill

2 TBS. brown sugar (to begin with) 2 heaping TBS flour

2 TBS Canola oil (for browning) or more 1 lb. Polish sausage (or healthy substitute)

Water (as needed) salt if needed

Do not drain or squeeze out sauerkraut. This dish is meant to be very sweet and very sour! If you have cast iron utensils, those are best.

In a small Dutch Oven or heavy pot, heat oil over medium flame, get pan hot. Add chopped onion, brown well, then add and brown sausage; add kraut & juice, potatoes, pepper, and sugar. Add water to cover all. Simmer on medium low flame until potatoes are soft, stirring, about 45 minutes.

In a separate 2 qt. pot or frying pan (cast iron is best, or a “pam” sprayed pan), you are going to “dry brown” the flour. This technique is part of what gives this meal its unique taste. To do this, got the pot hot over a medium flame, add flour and stir every few minutes until some of the flour is getting dark brown (while some will be only a beige color). Turn off “flour” pot. Pour or ladle some sauerkraut liquid into the flour pot, and mix with a whip or fork to incorporate and turn into a paste. Mix paste into sauerkraut pot and simmer till thickened. If too thick, add some hot water. Taste. Add more sugar if needed to make it as sweet as it is sour. Taste for salt and adjust. You can give it a couple extra turns of the pepper mill if it needs more spunk.

146. Goat OR Lamb Stew

My parents often made lamb stew, and this is pretty much their recipe. Since the recipe card is written in my dad's printing, I assume it was his recipe. I have altered it a little.

Marylu enjoys neither goat nor lamb stew, but she does agree with me that goat stew tastes just like lamb stew – minus the grease. I love this!

If you need to watch cholesterol and/or fat, however, goat is a lot healthier; it has less cholesterol than chicken. My friend Nord explained to me that goats store most of their fat around their organs, not their flesh. Because of this, goat is dry and tough, but tastes a lot like lamb. The secret, I have found, it to cook it for a long time (braising – browning it and then cooking it 8 hours in the crock pot – will make it very tender and tasty).

1 lb. Goat or lamb stew pieces (usually with bone in) cut in 1.5 inch pieces. If lamb, you can cut your own pieces out of shoulder chops. Goat is usually sold as stew meat.

2 carrots, cleaned and sliced 2 potatoes, diced

1 medium onion, diced 1 stalk celery, diced

½ pkg. Frozen peas* ½ pkg. Green beans or less*

1 can Cream of Mushroom soup 2 can water

olive oil flour (if needed)

black pepper (8 turns of the mill) ¼ tsp. Salt (or less)

Brown onions in oil, then brown meat. Put all ingredients [except flour] into crock pot sprayed with Pam. Cook on high for about 5 hours. Stir. When nearly done, If gravy is too thin, put some flour in a bowl (maybe 2 TBS, if real thin gravy, then more); take out portions of meat from crock pot, roll around in flour, and return to pot to thicken. After returning all meat, leave it on high, covered, for about 10 minutes. Tastes and add more salt or pepper if needed. You may want to let it cool in a serving bowl a bit before you enjoy!

Great to serve with crusty bread to sop up the gravy!

* or ¼ cup dried peas and an extra cup water

147. Braised Lamb or Goat Shanks

2 shanks or equivalent 1 bay leaf

1 sweet onion, chopped & browned ½ tsp. Leaf thyme (lemon thyme is best)

1 can diced tomatoes 1 scant tsp. Vegetta or 1 chicken bullion cube

2 stalks of celery, chopped 3 turns of the pepper mill

2 carrots, skinned and chopped 1 tsp. Paprika

3 medium potatoes, skinned and chopped ¼ cup red wine

4 cloves garlic, crushed salt, if needed

1 cup water olive oil, as needed

Spray crock pot with pam. Add water and set to high. Brown onion in hot oil and add to pot. Then brown (sear) goat or lamb in oil. Add all ingredients into crockpot and cook on high for about 6 hours or start on high for an hour and then cook on low for 8.

Serve with a salad (and possibly crusty bread or biscuits) for a great meal.

If made with goat, this is a very low fat and low-cholesterol meal.

148. Ethiopian Goat or Lamb

1 to 2lbs. Stew meat 1/2 can tomato paste (or 1 heaping)

1 medium onion, diced ½ tsp. salt

4 cloves garlic, crushed olive oil (for browning onion, meat liberal)

1 to 2 TBS* Berbere seasoning (see above) water, about 1 cup

slurry (if needed to thicken )

1TBS is medium hot, 2TBS has a good bite to it.

Spray crock pot with pam. Turn on. Add water to crock pot and mix in tomato paste. Brown onion in oil and add to crock pot. Brown meat in oil, and add to crock pot, along with all other ingredients. Cook on high for 4 hours or low 8 hours.

IF sauce is too thin for your liking, thicken with slurry (1TBS. Starch mixed with 3-4TBS cold water). Mix in to slurry and cover until crock pot comes back to a boil. I usually do not need to do this.

Serve over a bed of rice or with a rice pilf, or, better yet, with 143 above (Ethiopian Lentils).

Low-cholesterol if made with goat.

149. Ed's Volcano Pizza

Somewhat heart healthy, somewhat.

1 lb. Pizza dough (can make in bread maker or buy) 2 medium stuffing peppers

olive oil (as needed) 1 and ½ zucchini, sliced thin

sausage (see below) or buy Italian, at least 1 lb 1 can mushrooms, drained

1 to 1 and ½ lbs. Mozarella cheese, shredded 1 large sweet onion, cut into strips (half rings)

sauce (see below) or use bottled spaghetti sauce

Directions:

Sweat or saute all vegetables in generous amounts of olive oil (also sausage if store bought); brown each item individually, one item at a time; remove, and put on paper plates or dishes to hold.

Preheat oven to 450 degrees.

Prepare dough: If store bought, defrost as suggested. Add flour to table or work area and flour rolling pin. Roll, toss, and pull dough until you have about a 13 inch in diameter circle. Put on pizza stone or cookie sheet (if you use sheet, spread out some corn meal first). Brush liberally with olive oil and bake for about 9 or 10 minutes. Dough should be mostly cooked, but still mostly on the white side.

Construction

Remove from oven and leave on stone//cookie sheet. Spoon on sauce, as much or little as you like. Sprinkle on about ½ lb. (an 8 oz. Package) of Mozzarella. Then add all meat and vegetables (one type at a time) in any order you wish. You can make parts of the pizza different if some folks do not care for a particular ingredient.

Carefully add about 1 lb. Mozzarella, piling up more in the center. Sometimes you cannot get on an entire pound. That's okay. You may be able to add the rest when the pizza is almost done. Sprinkle with oregano.

Bake at 450 degrees for about 15 minutes, keeping an eye on it.

Serve remaining sauce as a “pizza condiment” on the table, along with a bottle of red pepper flakes.

It looks like a mountain ready to spew lava, which is why I call it “Volcano Pizza.”

Heart-healthy Sausage crumble

1.3 lb. Ground white turkey meat (93% lean) ½ tsp. Red pepper FLAKES

1 TBS fennel seed (very important) 1 tsp. Parsley

½ tsp. Salt

To make sausage, brown all ingredients in a frying pan. Then ready to use.

Homemade sauce

1 can tomato paste 2½ cans water

1 tsp. Basil 1 tsp. Oregano

½ tsp. Marjoram 1 tsp. Parsley

2 cloves garlic, crushed 1 tsp. Brown sugar

¼ cup red wine (or more) 2 turns of the pepper mill

¼ tsp. Salt

Simmer on stove, mostly covered, for 20-30 minutes, stirring occasionally. Add more water if needed.

150. Addictive Brussels Sprouts

This is my own recipe, suggested by a bottle of Amish pickled brussel sprouts. This is a hot sidedish.

1 pkg. Frozen burssel sprouts (12 or 16 oz) 2 picnhes salt or ½ tsp vegetta or ½ ch. bullion cube

1/4 cup water 1/4 cup sugar

1/4 cup white vinegar 1'2 tsp. Olive oil or butter

Bring to boil, reduce heat and simmer covered until cooked to desired tenderness (I like about 5 minutes). This simple side dish is addicting. So delicious, you will not believe it.

151. Fish (or Seafood) Boil With Caldo Vegetables (Heart Healthy)

This is the heart healthy version, so I use a white fish (swai, pollock, talpia or cod, for example), but you can make it with cholesterol -laden seafood, like shrimp, crab or scallops if that is not an issue. Though there are many seasonings, this is a very subtly seasoned dish. If you want to go simple, omit all spices except salt and add 1.5TBS. Bay Seasoning (like Old Bay). My mix is better, though!

1 32 oz. Pkg. Frozen Caldo Blend Vegetables* 1.5 lb. Boneless skinless fish fillets, chopped

3 cups water 2 tsp. Kosher or sea salt or less regular salt

2 bay leaves ½ tsp. Celery seed

¼ tsp. Black pepper 1 tsp. Paprika

¼ tsp. Mace or nutmeg ¼ tsp. Ground ginger

1/8 tsp. Red pepper flakes 1/8 tsp. Cardamon

1/8 tsp. Allspice

Add all ingredients EXCEPT fish, to pot; bring to a hard boil and boil uncovered for 15 minutes. Add fish and return to a good boil for 10 more minutes. Serve hot. A lettuce salad balances out the meal.

*you can make your own Caldo veggies, if you want; 3 cobs of corn, cut into 4ths, 6 or 7 new potatoes, three carrots, skinned and sliced, 1 stalk celery, sliced, and about 12 pearl onions. If you use your own fresh veggies, you might want to boil an extra 10 minutes.

152. Thai Curry Asian Rice Chicken Salad (Heart Healthy)

1 pkg. Knorr Rice Sides “Thai Curry” 2 TBS. Rice vinegar

2 TBS. Peanut butter (regular) ¼ cup golden raisins

3 medium boneless chicken breasts, chunked 1 medium bell pepper, sliced thin

1 small onion, diced (or 2 green onions) fresh or dried cilantro, as desired

oil, as needed (peanut or olive) water, as needed (maybe ½ cup)

1 can water chestnuts and/or beansprouts, drained

This is adapted from a recipe on the package. Begin making rice mix as per package directions in a small saucepan. While cooking, take a large frying pan and add some oil. Brown onion, peppers, and chicken chunks until you no longer see any raw spots. Then add raisins, water chestnuts (and/or bean sprouts), vinegar, water, and cilantro and simmer, covered, for about 10 minutes over medium-low flame. You may need to add more water. Then stir in peanut butter and simmer covered another 5 minutes. Then stir in rice mixture into the other ingredients in the frying pan and serve.

This is not a hot dish, but full of flavor. Because of the mix and peanut butter, you did not need to add salt.

153. Thai Winter Squash Soup

This recipe has a bit of richness to it because of the coconut milk which has no cholesterol, but a lot of fat.

1 acorn squash, skinned and chunked (you can use leftover baked squash if you wish or a small butternut squash).

1 medium onion, diced 3-4 cloves garlic, crushed

oil to brown onions 1t tsp. Vegetta or two chicken bullion or 1 tsp. Salt

juice form ½ lime ½ tsp. Ginger powder or 4-5 strands pickled ginger

2.5 cups water

1 TBS tandoori powder plus 1 tsp. Hot paprika (OR 1 tsp. Ccurry powder plus dash cayenne OR ½ tsp. curry paste)

1 can unsweetened coconut milk

1 head of bok choy, chopped, OR fresh spinach OR collards OR cabbage

1 tsp. dark corn syrup or honey, add more to taste if desired when done. Directions: brown onions and lightly brown garlic in oil. Spray crockpot with pam and add all ingredients. Cook on high for 4 hours.

154. Sicilian Lentil Pasta Sauce (Heart Healthy, Meatless) CP

Great for serving over spaghetti squash because it is so thick. Altered from allrecipes.com.

2 TBS olive oil 3 cups water

1 cup chopped onion 2 (8oz) cans tomato sauce

1 can mushrooms, drained 1 (60a) can tomato paste

1 small zucchini, sliced 1.5 tsp. White sugar or corn syrup

3 cloves garlic, chopped ½ cup water

1 tsp. Vegetta or 3/4 tsp salt or two chicken bullion cubes

1 cup dry lentils or mung beansprouts

2-3 turns of the pepper mill

(optional: ½ tsp basil)

Adapted for crockpot

Directons: Brown onion, zucchini, mushrooms and garlic in olive oil. Add all ingredients and cook on high in crockpot for 4 to 5 hours or low for 8-9. The sauce is meant to be thick. Add more salt if needed. Serve over pasta; especially well-suited to spaghetti squash.

155. General Tso's Fish (Heart Healthy)

1 lb. Swai or other mild white fish oil (I use olive) for browning.

½ cup water or more 3 TBS. “Asian Gourmet” Genearl Tso Sauce

Directions: Spray frying pan with pam. Add a TBS or two of olive (or canola) oil. Lightly fry fish and turn over. Add General Tso's sauce and water; sim.mer on low/medium flame for about 10-12 minutes. Keep an eye on the pan in case you need to add more water. Delicious. [Note: this sauce has no fat and no cholesterol]

156. Bread Dumplings: Best Ever and Super Soft (Heart Healthy)

This recipe requires a bread machine; use dough (or bread dough) setting. This will make dumplings for 8; since we like leftovers, we make the full recipe; you can halve it, if you wish.

4 cups flour, sifted 2 egg beaters (or real eggs)

2 tsp. Quick Rise yeast (for machines) 1 tsp. Sugar

1 tsp. Salt 1 cup warm milk

2 TBS. water

(you will eventually need to boil the dough in a large soup pot (10 quart size or larger) of salted water, so start heating the water about 30 minutes before dough is done to bring it to a rapid boil)

Goal: To make two gigantic dumplings (like a small football) which you will later slice into slices a little thicker than a slice of bread.

Spray your bread machine compartment with cooking spray. Add milk, water, salt, and eggs. Sift in flour and add sugar. Make an impression on top of the flour mound, add yeast. Set to dough setting (it takes about 90 minutes). When done, wash hands and rub hands with olive or vegetable oil (or spray with cooking spray). Remove about ½ the dough and toss it into the boiling water. Then remove remaining dough and add that to the boiling water. This is messy. Let boil rapidly, uncovered, on one side for about 25 minutes. Then take tongs and turn over on other side and boil another 20 minutes.

Remove with tongs, let drain a few seconds over pot, put on cutting board, and slice with a bread knife. Put on a serving platter, and then repeat for second dumpling. These dumplings are soft and perfect gravy sponge.

157. Thai Swai (Curried Fish)

4 swai fillets (about a pound) or white fish (can be whole fillets or cut into chunks)

1 TBS. Peanut butter

1 cup raw rice ½ cup raisins

1.5 cups water (or more) 1 large bell pepper, sliced thinly

1 large onion, chopped fine 1 TBS. Rice or apple cider vinegar

1 tsp. Corn syrup, honey, or sugar oil, as needed (peanut is best, but any kind will do)

2 tsp. Curry or tandoori powder 1 TBS. Soy sauce or ponzu

dash or more or cayenne optional: one can bean sprouts or water chestnuts

Spray a LARGE skillet with pam. Add a couple of TBS or more of oil, brown onions and peppers in oil, then add fish and lightly brown. Then add all other ingredients, bring to a simmer and cover. Cook on low-medium flame for about 25 minutes, until done and rice is tender. Check every so often, stir, and add more water if needed. Re-season at end, adding more soy sauce, cayenne, vinegar, or sugar if needed.

158. Everyday Fish

4 swai or white fish fillets (1 lb. Total) 2 TBS. Ponzu or 2 tsp. Soy and 1 tsp lemon or lime juice

2 tsp. Cummin 2 TBS corn syrup (dark is best), agave, or sugar

double dash cayenne 3-4TBS olive oil

¼ cup water (more if needed)

Spray a large frying pan with pam. Then put on medium heat and add oil. After a couple of minutes, add the cummin and let it get fragrant, stirring (just a minute). Add fish, lightly brown on one side, then the other. Then add other ingredients and simmer over medium-low flame for about 10-15 minutes or until fish is cooked through.

159. Roasted Salmon, Brussel Sprouts, and Garlic (Heart Healthy)

This recipe is adapted from eatingwell.com; I have made just a few adjustments. This tastes very sophisticated and is a real treat!

2 heaping tsp. Chopped garlic (10-12 cloves) 1 pkg. Frozen brussel sprouts, defrosted & drained

1 TBS. Dried oregano 3/4 cup white wine

6 turns of the pepper mill 1 lb. Salmon fillets, skinless (or ½ lb.)

3/4 tsp. Kosher salt ¼ cup extra virgin olive oil

½ cup water ½ tsp. Honey (optional)

Directions: Preheat oven to 400 degrees. Mix garlic, oregano, pepper, salt, wine, honey (optional) and olive oil in a bowl. Spray roasting pan with pam. Add water to bottom of pan. Then add brussel sprouts, huddling them together to support fillets. Put fillets on top of brussel sprouts. Pour liquid from bowl over salmon and into pan. Cook 35-40 minutes, uncovered. Check to see if you need to add a bit more water a couple of times.

160. Pina Colada Jello!

2 small or 1 large package lime (or lemon) jello (regular or sugar free)

1 can crushed pineapple

1/2 tsp. coconut extract

3/4 cup cold water

Make jello according to package recipe, add pineapple (including juice), extract, water, and mix. Chill and enjoy 4 or more hours later.

Great served with cottage cheese!

161. Half-homemade Fast “Baked” Beans

2 (15 oz) cans northern or navy beans 2 tsp. chopped garlic

1 (large) can Bush's original baked bean 1 medium-large onion (Spanish is best), chopped

1 sweet bell pepper, chopped 1 tsp. vegetta or one chicken bullion cube

1/5 jalepeno pepper (3 disks) 2 TBS. Tomato paste

4 turns of the pepper mill 1 TBS. Dark corn syrup or brown sugar

½ tsp. coriander olive oil for browning onion

1 tsp cumin 2 drops liquid smoke

6 slices turkey bacon, diced water as needed (begin with ½ cup)

Directions: Ideally in a cast iron dutch oven, brown onions and bacon in oil until bacons begins to crisp, then add peppers and brown a little. Add beans (including liquid in cans) and all other ingredients into pot, simmer on medium low flame for at least ½ hour, covered. If too thin, remove lid and let thicken.

OR used dried beans (2/3 cup dried plus plenty of water) in equivalent amounts and cook in crock pot on high for at least 4 hours or low for 8. Check every so often to see if you have enough water.

162. Pasta Salad (Heart Healthy)

2/3 cup giardinera liquid or more ½ tsp. Fennel seeds

(or 1 part vinegar, two parts olive oil, ¼ tsp salt) 2 tsp. Dried basil

1 large fresh tomato, sliced thin 4 turns of the pepper mill

(or 1 can, drained and chopped) 1 tsp. Corn syrup or sugar (more if needed)

½ tsp. Hot paprika or dash cayenne ½ to 2/3 lb. Cooked pasta (I like rotini)

1 tsp. Grated Parmesan cheese or more ½ tsp. Oregano

½ tsp. Garlic powder

Note: to make more heart healthy, use reduced fat Parmesan

Dressing: Heat all ingredients in a saucepan except for pasta and cheese. Simmer for 5 minutes. Taste, adding extra corn syrup/sugar or heat (hot paprika or cayenne) if needed.

Serving: Put cooked pasta in serving bowl, add dressing amd most of the cheese; fold in until evenly distributed and then top with additional cheese.

163. Eduardian Chicken (Heart Healthy)

Chicken pieces (or one cut up) 1 slice cheddar or American cheese (we use 2%)

4-5 slices turkey bacon 2 or 3 cloves garlic, crushed (or powder)

1 sweet onion, diced 1 cup water

1 jalepeno, remove seeds/membrane sliced 1 tsp. Vegetta or 1 chicen bullion cube

3 TBS. Flour 1 cup cold milk (we use skim)

olive oil for browning (3 TBS?)

In a heavy pot (dutch oven is ideal), lighly brown onions, turkey bacon, jalepeno; when brown, add chicken and brown. Add water, vegetta (or bullion cube), and garlic. Simmer on medium flame, checking and stirring every 7 or 8 minutes to see if more water is needed. Cook this way for about 40 minutes.

Meanwhile, in a 1 or 2 quart pot (cast iron is best), dry brown the flour (or make a roux of oil and flour, if you prefer) until light tan. Turn off flame, and patiently whisk the cup of milk into the flour. When all lumps are gone, break cheese into pieces and add to the milk mixture. Then add this mixture into the first pot with the chicken, and simmer for about 10 minutes, until gravy is thickened.

Serve with rice (or a Spanish rice mix) or potatoes or mac n' cheese. If you want it extra rich, add an extra slice of cheese or use whole milk or half and half (but then it isn't heart healthy!).

164. Chicken, Collards, and Pasta in Pumpkin Chipotle Sauce

4 chicken breasts (or leftover equivalent) olive oil for browning (32-3 TBS?)

1 bunch collard (or other) greens, finely chopped water (as needed)

1 bottle Aldi Pumpkin Chipotle sauce 1 pkg. Pasta, cooked (we used rigatoni)

Make pasta according to package directions. While the water is heating for the pasta, you can work on the rest of the meal.

This is a great dish to use leftover chicken, but remove bones and skin. Or use fresh chicken.

In a deep large skillet with a cover (or dutch oven), add oil and turn up to high heat. When oil is hot, add greens (and raw chicken if raw) and cover, stirring every couple of minutes for about 10 minutes. Then add cooked chicken (if not using raw), sauce, rinshing out jar with ½ cup or more of water and add that as well. Simmer for about 12-15 minutes over a medium flame, stirring occasionally. Taste greens to make sure they are at your desired level of softness; if not, simmer longer, adding water if needed.

Need to make your own pumpkin chipotle sauce? Here is a recipe I adapted from online.

1-2 TBS olive oil 3 chipotle peppers (canned) chopped

1 diced onion 2/3 cup skim milk

2 cloves garlic, crushed 1/2 teaspoon salt

1 can (15 oz) chicken broth dash ground nutmeg

2 cup pumpkin puree 3 turns of the pepper mill

Lightly brown onions in oil. Add all other ingredients and simmer on medium heat, covered, for 15- 20 minutes, stirring every few minutes. Thin if needed with more liquid (milk, broth, or water).

My New Website

123. Sweet and Sour Plum Sauce for Barbecue (Heart Healthy)

124. Orange Salad Dressing (Heart Healthy)

136. Beans and Turkey Sausage: Ko-ko-mah Inspired (Heart Healthy)

141. Hot Giardinera (Chicago Style)

146. Goat OR Lamb Stew

147. Braised Lamb or Goat Shanks

148. Ethiopian Goat or Lamb

149. Ed's Volcano Pizza

150. Addictive Brussels Sprouts

151. Fish (or Seafood) Boil With Caldo Vegetables (Heart Healthy)

152. Thai Curry Asian Rice Chicken Salad (Heart Healthy)

153. Thai Winter Squash Soup

154. Sicilian Lentil Pasta Sauce (Heart Healthy, Meatless) CP

155. General Tso's Fish (Heart Healthy)

156. Bread Dumplings: Best Ever and Super Soft (Heart Healthy)

157. Thai Swai (Curried Fish)

158. Everyday Fish

159. Roasted Salmon, Brussel Sprouts, and Garlic (Heart Healthy)

160. Pina Colada Jello!

161. Half-homemade Fast “Baked” Beans

162. Pasta Salad (Heart Healthy)

163. Eduardian Chicken (Heart Healthy)

164. Chicken, Collards, and Pasta in Pumpkin Chipotle Sauce