Egg Salad Sandwich or Spread

Curried Egg Salad (from 101 cookbooks)
(serves 3-4)
5 good quality eggs
1 1/2 teaspoons curry powder (your favorite)
3 tablespoons plain yogurt
2 big pinches of salt
1/2 small onion, chopped
1/2 medium apple, chopped
1/4 cup pecans, toasted and chopped
1 small bunch of chives, minced

Directions:
First off, you need to boil the eggs properly (the key to good egg salad!). Place the eggs in a pot and cover with cold water by a 1/2-inch or so. Bring to a gentle boil. Now turn off the heat, cover, and let sit for exactly seven minutes. Have a big bowl of ice water ready and when the eggs are done cooking and place them in the ice bath for three minutes or so - long enough to stop the cooking. While the eggs are boiling and cooling, combine the yogurt, curry powder and salt in a tiny bowl. Set aside. Crack and peel each egg, and place in a medium mixing bowl. Add the curried yogurt, onions, apple, pecans, and chives. Now mash with a fork. Don't overdo it, you want the egg mixture to have some texture. If you need to add a bit more plain yogurt to moisten up the mixture a bit, go for it a bit at a time. taste and add more salt if needed. Enjoy as-is, or served wrapped in lettuce or between two slices of good, toasted bread.

Egg Salad Sandwich (with mayo)
(makes 4 sandwiches)
Ingredients:
6 large eggs
1-2 tablespoons mayonnaise
Salt and pepper
A tiny squeeze of lemon juice
2 stalks celery, washed and chopped
1/2 bunch chives, chopped
2 small handfuls of lettuce
8 slices of whole grain bread, toasted

Directions:
Place the eggs in a pot and cover with cold water by a 1/2-inch or so. Bring to a gentle boil. Now turn off the heat, cover, and let sit for exactly seven minutes. Have a big bowl of ice water ready and when the eggs are done cooking place them in the ice bath for three minutes or so - long enough to stop the cooking. Crack and peel each egg, place in a medium mixing bowl. Add the mayonnaise, a couple generous pinches of salt and pepper, now mash with a fork. Don't overdo it, you want the egg mixture to have some texture. If you need to add a bit more mayo to moisten up the mixture a bit, go for it a bit at a time.
Stir in the celery and chives. Taste, and adjust the seasoning - adding more salt and pepper if needed.

To assemble each egg salad sandwich: place a bit of lettuce on a piece of toast, top with the egg salad mixture, and finish by creating a sandwich with a second piece of toast.



Tangy Egg Salad - No Mayo Recipe
(makes 1)
Ingredients:
2 hard boiled eggs, peeled
2 green onions, finely chopped-green parts only (optional)
2 tsp to 1 Tbsp Dijon mustard in mixture, + more for spreading on the slice of bread
1 Tbsp dill relish
salt and pepper- to taste
rye bread
seedless cucumber
romaine lettuce

Directions:
Mash eggs together well in a medium sized bowl. I use a fork and/or potato masher. Add green onions and stir. Add remaining ingredients and mix well. Cover and refrigerate overnight. Assemble sandwich -Rye bread, romaine lettuce, 5-6 slices cucumber, eggs.
Add additional pepper on egg mixture and spread extra Dijon on the top slice of bread before putting on the sandwich.

Tips
Substitute for Mayo:
Sour cream or yogurt, for the base then a little sugar or honey, wine vinegar or lemon juice and salt for flavour.
Dijon mustard mixed into a little bit of plain yogurt
Alternative Uses:
Can be used as spread on Wasa Crackers or filling in Pita/Tortilla

Puffed Cereal/ Rice Krispy Squares (and variations)

Chocolate Rice Krispie Squares

Ingredients:

1/4 cup cocoa
3 tablespoons butter
1/4 cup corn syrup
1/4 cup sugar
3 cups Rice Krispies

Directions:

Combine cocoa, butter, corn syrup and sugar in a saucepan. Cook and stir over low heat just until the mixture comes to a boil, then remove from heat.

Stir in Rice Krispies. Pack into a greased 8 inch square cake pan. Cool and cut in squares.

Marshmallow Rice Krispy Squares

Ingredients
(Servings 12)
3 tablespoons margarine or butter
1 (10 oz./ about 40 marshmallows/280 g ) package regular marshmallows or 4 cups mini marshmallows
6 cups Rice Krispies or cheerios or any puffed cereal
1/2 cup (85 g) chocolate chips or 1/2 cup (80 g) raisins (optional)
Directions

Melt margarine in large saucepan over low heat. Add marshmallows and stir until completely melted. Remove from heat. Add KELLOGG'S RICE KRISPIES cereal. Stir until well coated.Using buttered spatula or waxed paper, press mixture evenly into 13 x 9 x 2-inch pan coated with cooking spray. Cut into 2-inch squares when cool. Best if served the same day.

Basic Green Smoothie

one orange, peeled (sometimes sub a grapefruit or citrus fruit like strawberries)
one banana
other fruit like pear, apple, etc...
two big handfuls of spinach or other greens like kale and lettuce
frozen fruit to top off
green powder or hemp/ protein powder

( 2 cup greens) Greens + ( 1/4 - 1/2 cup) fresh (or frozen) fruit + (1 medium )very ripe banana + ice = yummy and nutritious drink.
(green smoothies 60 percent greens and 40 percent fruits)

Protein Smoothies

Dr Oz's The Quick Magical Breakfast Blaster
2 servings, 136 calories per serving

1 scoop (1/3 cup) Soy protein (like Nature's Plus Spiru-Tein)
1/2 tablespoon flaxseed oil
1/4 cup frozen blueberries
1/2 large ripe banana (or other fruits of your choice)
1/2 tablespoon apple juice concentrate or honey
1 teaspoon Psyillium seed husks ( or more maybe 2 Tablesppon)


Peel banana; break into chunks. Put all ingredients in a blender. Add 12 ounces of water and ice, as well as powdered vitamins. Cover, blend until fairly smooth.

Nordine's Power Punch
2 tablespoons soy or whey protein powder
1/2 cup fat-free milk
1/2 cup plain fat-free yogurt
1/2 cup strawberries
1/2 medium banana
1 1/2 cups ice cubes

Combine all the ingredients in a blender and process until smooth. Serve in a tall glass.

Protein Fruit Smoothie
(serves 2)
1 to 2 scoops vanilla whey powder
1 cup strawberries
Banana
1 cup ice
1 cup water (substitute milk or yogurt for a thicker, higher calorie drink)

First add ice to blender. Then add strawberries, banana, protein powder and water (or milk or yogurt). Blend all the ingredients until everything has dissolved. This will fill you up faster than you would think! If there is some left over, take it in a "to go" cup or pass it on to a friend or family member.

Baked Tofu with Marinades for Burger or Stir Fries

Dr Weil's Tofu Burger

(serves 8)

2 lbs. medium-firm or firm tofu (NOT silken tofu), frozen at least 48 hours

Marinade:
1 1/2 cups water
2 tablespoons soy sauce (regular or mushroom)
2 tablespoons ketchup (fruit-juice sweetened, cane-sugar sweetened, or organic)
2 teaspoons Marmite, Vegemite or other yeast extract (gives a "beefy" flavor) or 4 teaspoons red miso
1/4 teaspoon garlic granules
1/4 teaspoon dried oregano
1/4 teaspoon dried basil
1/4 teaspoon onion powder

Thaw out the tofu. Slice each pound block into three thick slices. Place the slices on a cookie sheet covered with a couple of clean, folded tea towels. Cover the slices with more tea towels and another cookie sheet. Weigh this arrangement down with something heavy for about 15-20 minutes. Now the tofu slices are ready for marinating. Mix the marinade ingredients together and pour over the prepared tofu slices in a shallow container in one layer. Cover and let marinate for several hours or days.
Just before serving, pan-fry on a lightly-oiled heavy skillet or nonstick skillet over medium-high heat until browned on both sides. Or cook on an indoor grill. Serve on buns with all the trimmings.

Orange-Ginger Tofu Triangles
1 pack firm tofu, pressed
Marinade:
1 cup fresh orange juice
¼ cup rice vinegar
1/3 cup soy sauce
¼ cup canola oil
1 Tbsp sesame oil
3 garlic cloves, minced
1 Tbsp minced ginger
¼ tsp crushed red pepper
1 green onion (or more), chopped
2 dried chipotle chiles
¼ cup cilantro, chopped

Mix marinade and pour into a baking dish. Cut the thawed out tofu into 4 thin slices, then cut the block in half diagonally to make 8 triangles. Marinate for at least 30 minutes, up to overnight. Pour off some marinade so that tofu is covered halfway, and bake at 350F for 40-45 minutes, until tofu is golden and most of the marinade has been absorbed.

Kung Pao Tofu or Gong Bao Doufu
1 lb tofu, drained
1/2 c. Water (approx.)
1/3 c. tamari or soy sauce (or more)
2 tbsp. sesame oil
1 tbsp. balsamic vinegar
1 tbsp. molasses
Pinch cayenne
Salt and pepper

Begin by draining the tofu. Place it on a plate or cutting board and put another plate on top of it. Set a heavy can on top of the plate to press the water out of the tofu. Leave it like this for 20 min.While the tofu drains, combine the rest of the ingredients (excluding the water) into a sauce and mix well.
Once the tofu is drained, slice it into several pieces that are about 1/2 inch thick. Arrange the slices of tofu in the bottom of a shallow pan. Pour the liquid on top. If the marinade does not cover the tofu, add water. Cover the container and refrigerate overnight.The next day, bake tofu and marinade at 350 F for about 20 min.

Tips
If you want, add scallions to the marinade.
If you do not have cayenne pepper, use red pepper flakes instead.
Do not add too much water. The final product should be salty from the tamari. The marinade may already taste salty but if you do not add enough salt and/or tamari or you dilute it with too much water, the tofu will come out tasting like it lacks flavor.

Walnut cottage cheese pasta

Ingredients
(serves 2)

1/4 cup toasted walnut pieces
1 cup cottage cheese
1 cup dry pasta like rotini or penne ( 300 calorie or 4 oz equivalent)
1 large tomato, chopped
2 garlic cloves
1/2 chopped red onion
1 zuchhini chopped (optional)
pepper, salt and bit hot sauce (or red chilli powder) acc to taste
1/2 T olive oil

Directions
Saute tomato and garlic. Add onions, cottage cheese, walnuts and pasta till cheese has melted.

Macaroni and un-Cheese with Tomatoes

Ingredients

(Serves 4)

3 cup dry Elbow Macaroni, whole wheat
6 Tomatoes, Roma
1 large Onion
2 cups White Beans
1/2 cup Nutritional Yeast
1/4 cup Lemon Juice
1/2 Chipotle Pepper, optional for a spicy smoke flavor
bit of salt and pepper

Directions
Microwave oven or conventional oven at 350 degrees F can be used to prepare this dish. Wash, peel, and dice the onions and place in a large covered baking dish. Cook until the onions begin to become semi transparent (about 5 minutes in the microwave oven).
While the onions are cooking, place the water in the pasta pot and heat to boiling.
Wash the tomatoes and remove the stem ends and any blemishes or bad spots. Cut into bite-sized pieces, and add to the onions when they are cooked. Cover the baking dish and cook until the tomatoes are hot, but not cooked through. When the pasta water boils, add the elbow macaroni, and cook until the macaroni softens, but is still slightly chewy.
Open the cans of beans and drain off the excess liquid. Place the beans in the container of a high speed blender. Add the nutritional yeast, lemon juice, and chipotle pepper (stem removed). Cover and run the blender at high speed until the ingredients are creamy smooth. Use the tamper rod as necessary. Combine the cooked and drained pasta and the bean sauce with the onions and tomatoes in the covered dish, and mix well. Cover and bake for about 10-15 minutes