Inspired by Moosewood Cookbook

Ingredients:

• 2 cups French lentils, “lentilles du Puy”
• 4 cups vegetable broth
• 1 cup water
• 1 yellow onion, diced
• 4 carrots, diced
• 3 celery stalks, diced
• 1 red bell pepper, diced
• 1 bay leaf
• 2 teaspoons basil
• 2 teaspoons oregano
• 1 teaspoon thyme
• Salt and black pepper to taste
• Apple cider or red wine vinegar

Instructions:

• Bring broth and water to a boil in a dutch oven or other pot.
• Add all the ingredients except salt, pepper and vinegar. Cover and simmer for 20-30 minutes.
• When lentils are carrots are tender, add salt and pepper to taste.
• Remove bay leaf and serve over quinoa or other grains, topped with a splash of vinegar and parsley

Notes: If you are eating a low glycemic alkaline diet to reverse disease or cancer, be sure to use vegetable broth made from alkaline ingredients found in the Low Glycemic Alkaline Food List and does not contain any additives or preservatives. You can also substitute the broth with water. And use apple cider vinegar instead of wine vinegar.

Courtesy of Deborah Scharfetter

Nutritional yeast replaces the parmesan cheese, giving the risotto a creamy texture.

Ingredients:

• 1 medium butternut squash
• 1/2 bunch of rainbow chard, approx. 5 leaves and stems
• 2 cups arborio rice
• 3 Tablespoons olive oil
• 1 small onion, chopped
• 2 cloves garlic, crushed
• 1/4 cup white wine (optional)
• 1 32 oz. box vegetable broth (or equivalent home-made) plus 2 cups water
• 2 Tablespoons nutritional yeast flakes
• 1 Tablespoon nutmeg
• Salt and pepper to taste

Instructions:

• Peel, seed and cut one medium butternut squash into small (1/4″) dice. Toss in some olive oil and salt and pepper and spread out on a baking sheet lined with parchment. Bake at 375 for 20-30 minutes until cooked and slightly brown. Remove from oven and set aside.
• Wash and chop the rainbow chard. Remove the stem from the leaves, but chop the stalk like you would celery. Saute in the pan you will cook the risotto in with some olive oil until done but still crunchy. Remove to a holding bowl.
• Add broth and water to a pot on the stove and warm over low-medium heat.
• Add a little more oil to the pan if needed and saute the onion and garlic until soft but not brown.
• Add 2 cups arborio rice and saute another 2-3 minutes.
• Add white wine, if using, and stir until liquid is absorbed.
• Start adding hot vegetable stock, one ladle at a time until the liquid is absorbed.
• About 20 min into cooking, add the chard and continue cooking until the risotto is done the way you like it.
• Turn off the heat and stir the nutritional yeast, some freshly grated nutmeg, salt and fresh ground pepper and the roasted butternut squash.

Adapted from The Moosewood Cookbook and Skinny Bitch In the Kitch. You can either fry these in olive oil or coconut oil, or for a lower-fat option, bake in the oven.

Ingredients:

• 4 cups cooked chick peas (garbanzo beans) or 2 ea. 15 oz. cans drained and rinsed
• 4-6 cloves garlic
• 1 small to medium yellow onion, chopped
  handful of parsley, chopped
• 1/3 cup organic garbanzo / fava bean flour or 100% organic whole wheat flour
• 1 teaspoon ground cumin
• 1 teaspoon turmeric
• 1 teaspoon ground coriander
• 1 teaspoon salt
• dash of cayenne
• 1/4 cup water
• 1 Tbs. lemon juice
• EVOO or coconut oil

Ingredients for the lemon-tahini sauce:

• 3/4 cup sesame tahini
• 6 Tbs. fresh squeezed lemon juice
• 1 medium clove of garlic, minced or crushed
• 3/4 to 1 1/2 cups water – depending on the thickness you desire
• Salt to taste
• Handful of parsley, minced
• Cayenne to taste

Instructions for falafels:

• Place all ingredients except the flour in a food processor and puree
• Add the flour and stir until combined
• If baking, scoop batter (small golf-ball sizes) onto a baking sheet lined with parchment or silicon sheets, and flatten with a fork (like making cookies). Brush liquid coconut or olive oil over the top and bake at 350 degrees for 20-30 minutes, turning half-way through.
• If frying, heat coconut oil in a frying pan and add the small golf-ball sized batter, flattened. Fry until golden brown on each side, adding a small amount of extra oil, if needed, and drain on a paper-towel lined plate.

Instructions for lemon-tahini sauce:

• Place tahini, lemon juice, parsley, garlic and seasonings in a food processor or blender and process.
• Drizzle in the water until you have the consistency you desire
• Taste and adjust seasonings
• Transfer to jar or bowl and refrigerate until ready to use
• Serve in pita bread with the lemon-tahini sauce, sliced cucumbers, pickles, tomatoes, and shredded lettuce. Enjoy!

Notes: If you are eating a low glycemic alkaline diet to reverse disease or cancer, just omit the pita and serve over cooked quinoa, millet or buckwheat. Also, when purchasing the tahini, be sure it is make of only sesame seeds and does not contain any additives, preservatives or sugar. Sesame seeds are very alkaline and full of protein and calcium.

Here is an excellent recipe from the Engine 2 Diet Cookbook:

We’ve added carmelized onions and mushrooms on top for a tasty variation.

Ingredients:

• 1 can black beans, rinsed and drained (or equivalent home-cooked)
• 1 can tomatoes with zesty mild chilies drained (or use sliced jalapenos from a jar)
• 1 garlic clove, minced or pressed, or 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 2 green onions, chopped
• 1 cup chopped carrots
• 1 cup parsley or cilantro
• 2 cups quick rolled oats (regular will work too)
• 8 whole grain buns
• 1 yellow onion, sliced
• 8 oz. crimini mushrooms, sliced
• 2 Tablespoons EVOO
• Fresh veggie toppings and healthy condiments

Instructions:

• Preheat oven to 450º.
• Process the first seven ingredients (not oats) using an immersion or a regular blender or food processor. Remove contents into a large bowl and stir in the oats. Form into patties, place on a sprayed baking sheet, and bake for 8 minutes.
• While baking, saute the onions in extra virgin olive oil (EVOO) for 2-3 minutes adding hot water if they start sticking to the pan. Then add the mushrooms, cooking until they’ve released their juices and the water is absorbed.
• Turn oven up to broil and cook the patties for 2 more minutes, until the tops are nicely browned.
• Toast the buns and pile on the onions and mushrooms.

Variation:

• Sauté the burgers on medium heat in a sprayed nonstick skillet for 5 minutes on each side, until both sides are browned.

Enjoy with sweet potato fries and steamed broccoli.