Whole Health Recipes

Salads and Dressing Recipes

Homemade Mayonnaise

  • 1 egg
  • 2 tbsp lemon juice
  • 1 cup olive oil
  • ¼ tsp salt (optional)

Ginger Dressing

  • 3 tbsp olive oil
  • 1-2 tbsp lemon juice
  • 1 tsp ginger, freshly grated
  • 1 clove garlic, minced

Easy French Dressing

  • 1 tbsp olive oil
  • 1 tsp lemon juice
  • Pinch of: dried tarragon, thyme, salt/kelp

Avocado Salad Dressing

  • 1 ripe avocado
  • 1 clove garlic, minced
  • 1 tbsp fresh lemon juice
  • Salt and/or kelp
  • Herbal seasoning

Blend all ingredients in blender or food processor on low speed until smooth and serve over salad. Makes about ½ cup.

Quinoa Tabbouleh Salad

  • 1 cup quinoa
  • 1 cup veggie broth
  • ½ cup carrots, grated
  • 1 stalk celery, chopped
  • 1 cup diced tomatoes
  • 1 cup diced cucumber
  • 1 cup parsley, chopped

Dressing:

  • ¼ cup lemon juice
  • 1/8 cup olive oil
  • 2 tbsp minced garlic
  • 2 tbsp chopped fresh mint (or 2 tsp dried)
  • salt and pepper to taste

Prepare the dressing by mixing together lemon juice, oil, garlic, and mint.
Rinse the quinoa well and place in saucepan. Add the veggie broth and bring to a boil. Reduce heat and simmer for about 12 min, until broth is absorbed. Turn heat off and let cool.

Combine carrots, celery, tomatoes, and cucumber in a large salad bowl and add quinoa and parsley. Pour dressing over and toss well. Season with salt and pepper.

Soup Recipes

Homemade Vegetable Stock

Homemade Vegetable Stock – can add any veggies you want to this basic recipe

  • 1 tbsp olive oil
  • 2 large onions, chopped
  • 2 stalks celery, chopped
  • 2 large carrots, chopped
  • 1 large red potato, chopped
  • 2 cups mushrooms, sliced
  • 6 cloves garlic
  • ½ lb spinach
  • 2 large tomatoes, chopped
  • 1 tbsp dried parsley
  • 8 while peppercorns
  • 3 quarts water

Wash and trim all veggies. Heat the oil in a large pot and sauté the onions, celery, carrots, potato, and mushrooms for 3-4 minutes. Add the garlic and spinach and continue cooking for 1 min. Add the tomatoes, parsley, peppercorns, and water. Bring to a boil, then reduce heat and simmer for 2-3 hours, until the broth has been reduced by half. Strain the broth through a sieve, discarding the solids, and place in a lidded container. Be sure to cool completely before freezing.

Homemade Chicken Broth

  • 3 lbs bony chicken pieces
  • 2 stalks celery, chopped
  • 2 medium carrots, chopped
  • 2 medium onions, quartered
  • 2 bay leaves
  • ½ tsp dried rosemary, crushed
  • 1/8 tsp dried thyme
  • 8-10 whole peppercorns
  • 4 quarts cold water

Mix all ingredients in large stockpot. Bring to a boil. Skim off the foam as it rises, and then lower the heat. Simmer for 2-3 hours. Strain the broth through a sieve, discarding the solids. Use immediately or save for later. Be sure to cool completely before freezing, allowing you to skim off the fat before storing.

Curried Ginger and Carrot Soup

  • 2 tbsp olive oil
  • 1 medium onion, chopped finely
  • 4 cloves garlic, minced
  • 2 tbsp peeled and minced fresh ginger
  • 1 stalk fresh lemongrass, mashed (smash end with heavy wooden spoon – discard top)
  • 1 tbsp curry powder
  • ¼ tsp cayenne pepper
  • 2 lbs carrots, peeled and sliced thinly
  • 4 cups vegetable broth
  • 4 cups water
  • 1 cup light coconut milk
  • Salt, pepper
  • 2 tbsp fresh cilantro

In a large pot/dutch oven, sauté the onion, garlic, fresh ginger, and mashed lemongrass over medium heat until soft, about 5 min. Add the curry powder, cayenne pepper, and carrots. Add the vegetable broth and water, and simmer for about 20 min, until carrots are tender. Add the coconut milk and simmer for 5 min longer. Remove the lemon grass and discard.
In a blender/food processor, blend batches until smooth. When all has been blended, return to pot and adjust seasoning as desired. Garnish with fresh cilantro.

Black Bean Soup

  • 2 tbsp olive oil
  • 2 medium red onions, chopped
  • 1 small red bell pepper, chopped
  • ½ small green pepper, chopped
  • 2 tbsp minced fresh ginger
  • 4 cloves garlic, minced
  • 1 jalapeño chile pepper, seeded and minced
  • ¼ tsp ground allspice
  • ½ tsp thyme
  • 2 (14 ½ oz) cans black beans
  • 8 cups water
  • 2 medium sweet potatoes, peeled and cut into 1” cubes
  • 1 tsp salt
  • 1 cup chopped cilantro
  • Black pepper

In large pot or dutch oven, heat the oil over medium heat. Add the onions and sauté 4-5 min. add the peppers, yams, ginger, garlic, jalapeno pepper, allspice and thyme. Cook 3 min. Add the beans and the water. Heat to boiling. Reduce the heat and simmer for 30-45 min, until veggies are tender. Add the salt. Place 1 cup of the soup in blender and puree. Add it to the soup and stir. Add the cilantro and lots of black pepper.

Snacks

Sweet Potato Fries

  • 4 small yams
  • Olive oil/vegetable oil spray
  • ¼ tsp salt
  • 1/8 tsp freshly ground pepper
  • 1/8 tsp grated nutmeg
  • 1 tbsp olive oil

Preheat oven toe 450F. Scrub the yams and cut into quarters, then again into wedges. Place in a single layer on a cooking sheet that has been sprayed with olive/vegetable oil. Combine the salt, pepper, nutmeg, and olive oil. Brush on the potatoes and bake for about 20 min, or until browned and crunchy.

Guacamole

  • 2 avocados, peeled and mashed
  • 1 clove garlic, minced/pressed
  • Juice of 2 lemons or limes
  • Pinch of ground cumin, cayenne pepper, salt

Combine all ingredients and mix well. Add diced tomato, bell peppers, or onion for variety if desired.

Hummus

  • 4 cloves garlic
  • 1 tbsp olive oil
  • 1 (15 oz) can chick peas
  • 4 tbsp sesame tahini
  • 3 tbsp water
  • 1 tsp salt
  • ¼ cup lemon juice
  • ½ tsp pepper
  • 2 tbsp chopped fresh parsley (optional)
  • ½ tsp ground cumin

Preheat the oven to 400F. Place the garlic in a small baking dish and drizzle the olive oil over the top. Do not remove skins. Bake for about 15 min until soft. Cool, then remove skins and add garlic to the blender with the rest of the ingredients. Blend until smooth. Add more water if it is too thick.

Bell Peppers Stuffed with Quinoa

  • 4 large red bell peppers
  • 1 ½ cups veggie/chicken broth
  • ½ tsp salt
  • ¾ cup quinoa, rinsed and drained
  • 2 tsp olive oil
  • 1 cup red onion, finely chopped
  • ½ tsp ground cumin
  • ¼ cup chopped cilantro
  • 1 tbsp lime juice
  • ¼ cup currants
  • ½ cup pine nuts
  • Salt
  • ½ tsp freshly ground pepper

Preheat oven to 450F. Spray a cookie sheet with olive oil, and cut the bell peppers in half and seed. Place cut side down on sheet and bake for 10-12 min until tender. Reduce heat to 350F.

In a saucepan, combine the veggie broth, salt, and quinoa; bring to a boil. Turn the heat to low and simmer till done, about 10 min. quinoa should be light and fluffy; if not cook 1-2 min longer.

In a large skillet, heat the olive oil and add the onions. Cook until soft, 4-5 min. Add the cumin and continue cooking for 1 min. Add the cilantro, lime juice, quinoa mixture, currants, and pine nuts. Toss and mix well. Season with salt and pepper. Stuff into the pepper halves and place on a cookie sheet. Bake at 350F for 10 min, or until heated through.