DoctorYourself.com - Recipes for Healthy Entrees

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For those of you who are muttering under your breath that you'd rather take your chances with salami and "Cool Whip" than eat a diet like I've mentioned at this website so far, please be encouraged with the following recipes. Many thanks to my contributors, who mostly grew up a meat-and-potatoes cooks, but are now wonderful vegetarian cooks. Most of us have learned by experience, reading, trial and error, and economic necessity, to make the following dishes:

Baked Beans
1 lb dry Navy (pea) beans
1/2 tsp salt (to taste)
1 1/2 TBL unsulfured molasses
1/4 cup packed brown sugar or scant 1/4 cup honey
1/2 tsp paprika
1 TBL vegetable oil

Inspect beans and remove bad ones, stones, etc. Rinse well and allow to soak overnight with water about 2-3 inches above depth of beans. Next day, rinse beans again. Cover with water 2 inches above beans and cook for about 1-2 hours. Drain off most liquid from cooked beans, leaving some. Mix in salt, molasses, sugar or honey, paprika and oil. Pour beans into 3 quart casserole dish and bake 45 minutes covered at 350 degrees; then 25 minutes uncovered.

Lentil and Rice Soup
1 lb lentils (dry)
5 cups water
1 onion. chopped
1 carrot, sliced
1 stalk celery, sliced (use leaves, also)
2 bay leaves
1/2 tsp garlic powder
1 tsp salt
1/2 to 1 TBL hot sauce
1 TBL unsulfured molasses
1/2 to 3/4 cup brown rice (uncooked)

Place lentils in large saucepan. Inspect and pick over. Rinse well and drain. Add water, onion, carrot, celery, bay leaves, garlic, salt, hot sauce, molasses and rice. Cover and bring to a boil. Reduce heat and cook for about 1 hour, or until lentils are tender. Add water while cooking as necessary.

NOTE: You may wish to specify a primary (or "sweet") molasses for a sweeter soup, or more hot sauce for a more spicy soup. Try your own ideas and create a new taste.

Split Pea Soup
1 lb split peas
5 cups water
1 medium onion, chopped
1 carrot, sliced
1 tsp or more salt
1 tsp dry parsley flakes
1 to 2 TBL vegetable oil
4 or 5 whole cloves

Inspect and pick over peas. Rinse very well, until "suds" stop forming, and drain. Add water, onion, carrot, salt, parsley, vegetable oil. Cover and bring to a boil. Reduce heat and simmer for two hours or until peas have all broken apart. Do not undercook. Check your soup occasionally to add water if needed.

Spanish Rice
2 cups dry brown rice
5 cups water
2 TBL butter
1 tsp salt

Add rice, water, butter and salt to large saucepan. Bring to boil, stirring occasionally.
Cover, and reduce heat to low boil. Cook for 35 to 45 minutes or until the rice has
absorbed all the water.

Sauce for Spanish Rice
(this is also a nice meatless spaghetti sauce)

1 29 oz. can tomato puree
1 TBL vegetable oil
1 onion, chopped
1/2 tsp garlic powder
1 tsp salt
2 tsp honey
1/2 tsp mixed Italian seasoning spices including oregano, thyme, basil and sage
1/2 to 1 tsp paprika

Mix all ingredients. Add to rice. Heat and serve.

Whole Wheat Macaroni and Cheese
4 cups whole wheat elbow macaroni or small whole wheat shells, available at your health food store.
1 onion, diced
1 tsp salt
1/4 tsp pepper
3-4 cups sharp Cheddar or Muenster cheese, diced
2 cups thin white sauce (recipe below)
1 TBL butter

Heat oven to 375 degrees. Cook macaroni in large saucepan for 10 to 12 minutes (longer if more tenderness is desired). Place half the cooked macaroni in an ungreased 3 qt casserole dish. Sprinkle with half the onion, salt, pepper and cheese. Add balance of macaroni; repeat. Pour white sauce over casserole. Dot with butter. Cover and bake for 30 minutes. Uncover and bake 15 minutes longer.

Thin White Sauce
2 TBL butter
2 TBL unbleached white flour
1/2 tsp salt
2 cups milk

Melt butter in saucepan over very low heat. Blend in flour and salt. Cook over low heat, constantly stirring until mixture is smooth and bubbling. Stir in milk. Heat to boiling (over medium heat) stirring constantly. Boil and stir 1 minute, and use in above recipe.

Lentil Hash
1 lb cooked, drained lentils
1/2 cup wheat germ
1 cup soft whole wheat bread crumbs
1 onion, chopped
1/2 tsp salt
1/2 tsp celery seed (optional)
3 TBL vegetable oil for frying

Starting with cooked and mostly but not entirely drained lentils, mix with above ingredients except oil in mixing bowl. Heat oil in frying pan (large cast iron frying pan is ideal) and brown and serve.

If you like, lentil hash can be served with poached eggs on top. An optional ingredient: cooked, diced potato. When in season, try mixing in some chopped green pepper towards the end of the frying pan cooking.

Want to share your favorite recipe? Hey, it's got to be better than mine, right? Email me and, with your permission, we'll consider adding it.

Andrew Saul is the author of the books FIRE YOUR DOCTOR! How to be Independently Healthy (reader reviews at http://www.doctoryourself.com/review.html ) and DOCTOR YOURSELF: Natural Healing that Works. (reviewed at http://www.doctoryourself.com/saulbooks.html )

For ordering information, Click Here .

Andrew W. Saul

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