Main Dishes

Rellenitos de Platano
(Presented by Dana Kalombo, October 2005 meeting)

6 plantains, peeled and broken into chunks
1 ½ cups sprouted black beans, cooked until tender
1 tablespoon raw honey
1 teaspoon salt
Coconut oil for frying

Place the plantains in water to cover in a large pot. Bring to a boil, then reduce heat and simmer until tender, 15
minutes. Drain and mash.

In a small saucepan over low heat, warm the beans. Stir in the honey and salt. Remove from heat.

To make the rellenitos, form a palm-sized amount of mashed plantains into a ball; flatten and place about a
teaspoon of the bean mixture in the middle; then mold the sides of the plantain around the beans, making an egg-
shaped ball.

Heat coconut oil in a large skillet. Fry rellenitos in oil until browned. Drain on paper towels.

Pakistani Liver
(presented by Julia Thompson, January 2006 meeting)

2-3 onions
Chili powder
Cumin
Cardamom
Turmeric
Cloves
Yogurt
1.5 lbs liver
1-2 tomatoes

Polish Bigos
(presented by Dorota Baginski, January 2006 meeting)

2 lbs sauerkraut
2 lbs cabbage (optional)
½ lb any pork meat OR more different types of meat the better
½ lb any smoked sausage
1/3 lb smoked bacon
5-6 dried mushrooms
1 can tomato paste
1 onion
1 Tbsp flour
1 cup red wine (optional)
Salt, pepper, sugar

Sauerkraut rinse for less sour effect or not, put into large pot and add one cup of boiling water, cook until soft.  
Shred fresh cabbage and add to sauerkraut.  Break dried mushrooms into pieces and add to the pot.  Rinse pork
meat, salt and briefly pan fry in hot oil and add to the pot together with cubed smoked sausage, bacon, and other
types of meat.  Stir.

Prepare gravy in a frying pan by frying onion in oil or butter, add flour and a little water.  Add to the pot.  The
gravy is optional.

Add tomato paste, salt, pepper, sugar to taste.  Stir.  Cook stirring occasionally, bigos becomes darker.  Add wine
if desired.  Cook slowly for at least 2 hours.  Bigos becomes tastier after being reheated several times.  Freezes
well.

Baked Beef Tongue
(presented by Julia Thompson, February 2006 meeting)

1 tongue
1 onion
¼ cup vinegar
1 garlic clove
1 can tomato paste
¾ cup chopped olives
Chopped chili peppers (optional)
Salt to taste

Boil tongue for about 1 hour.  Cool and skin.  Chop into bite sized pieces.  Marinate in coarsely chopped onion
and vinegar overnight or longer.  Add garlic, tomato paste, chopped olives, salt, and optional chili peppers.  Bake
at 325° for 1 hour (or until browned and bubbling).

Congolese Style Sprouted Black Beans
(presented by Dana Kalombo, March 2006 meeting)

Sprouted Black Beans
Water or broth to cover beans
1 small onion (chopped)
6 cloves garlic (minced)
½ can tomato paste
2 diced tomatoes or 1 can diced tomatoes
5 bay leaves
Salt
Cayenne pepper to taste
Smoked turkey or ham to add flavor (optional)

In a large pot, Cover Sprouted black beans with water or broth and bring to a boil over medium-high heat.  Boil
until beans are tender.
In a separate pan, Sautee onion, garlic, and bay leaves in a little oil until onions cook clear.  Add tomato paste
and fresh or canned tomato and cook for a couple minutes to release flavors.  Add this mixture to the cooked
beans, season with salt and cayenne pepper and simmer for at least 20 minutes.
Serve over rice or millet.

Mexican Style Beans and Rice
(presented by Geri, March 2006 meeting)

1 ½ cups brown Rice Basmati cooked
1 cup chicken stock
1 cup water
1 can organic fire roasted tomato puree

1 cup hand parched wild rice
1 cup chicken stock
1 can fire roasted tomato puree
2 cups water
2 cans organic black beans
2 jars Trader Joe’s double Roasted Salsa
Cumin to taste (optional)
Minced fresh garlic (optional)

Cook rice in chicken stock, water, and tomato puree.  Combine all ingredients.

Serve as a main dish with shredded cheddar and/or mashed avocado/guacamole and/or sour cream.  OR  serve
as a side dish for baked chicken, hamburger, fish, or ham.

Left-Over Kish
Soaked sourdough bread – liquid squeezed out
1-2 eggs
Green, red or any other color pepper, chopped
Spinach (optional)
Fresh basil, chopped (to taste)
Salt
Pepper
Shredded cheese

Mix all ingredients (except cheese) and fill a pie plate.  Top with shredded cheese.  Bake 20-25 min. at 375°.

Chicken Salad
2 large chicken breasts (cooked and diced)
4-6 celery stalks, diced
3 apples, diced
½ cup crispy pecans, chopped
½ cup dried cranberries
Salt and pepper, to taste
Approximately 1 cup homemade mayonnaise.  

Mix all ingredients together.

Tamales
Click here for the original recipe with complete instructions.  I follow that recipe exactly with a few changes.  
Instead of Wyler’s bouillon, I use chicken or turkey bone broth and salt.  Instead of lard, I use olive oil.  Instead of
pork or beef, I use chicken.  I also remove the seeds, stems, and veins of the peppers before I roast them, and I
roast them in the oven or on the grill rather than on the stove top.

3P* SALAD
INGREDIENTS:
2 cup large white beans, soaked overnight and cooked
1 cup smoked, naturally cured turkey, cubed and lightly fried with olive oil
3 large eggs, hard-boiled, cubed
1 cup leeks, saute in olive oil
1/2 cup fresh cilantro

DRESSING:
Extra virgin oil
Lemon juice
Red wine vinegar
Soy sauce
Dried thyme
Turmeric powder
Ginger powder
Minced clove of garlic
Pinch of black pepper
Pinch of salt

Combine all ingredients and mix with dressing.

*PROTEINS

Salmon Salad with homemade mayo
Coconut oil/Olive Oil Mayo

1 whole egg
2 egg yolks
1 Tbsp Dijon mustard
1 Tbsp fresh lemon juice
1/2 tsp high quality sea salt
1/4 tsp white pepper
1/2 cup virgin coconut oil, melted if solid – plus 1/22 cup extra-virgin olive oil
1 Tbsp raw honey

Put eggs, and other ingredients – except for the oils – into a food processor or blender. With the
processor or blender running on low speed, add the oils VERY slowly. Start with drops, then work up
to about a 1/2 inch stream. It should take about 2 minutes to add the oil. Continue blending till there is
no free-standing oil.

Salmon
Wild Caught canned Salmon (Trader Joe’s has an unsalted version, with no plastic coating on the
interior of the can)
sliced green onions, white portion and dark green portion
sliced celery
other stuff such as crispy nuts, grated ginger and so forth that you might like

Mix salmon together with Mayo and onions and celery. Be generous with the Mayo.

HAM AND RICE AU GRATIN
general proportions (I usually add more celery and onions relative to rice when I have them)
All ingredients were organic, except rice and dairy was raw, from pastured animals

1 cup minced onion
1 cup diced celery
3 tbsp butter
3 cups cooked rice (I used Trader Joe’s Basmati/Wild Rice Medley — no salt, no MSG)
1 tsp salt (taste test)
1/2 tsp pepper
1 tsp thyme (I like a bit more)
Recipe calls for a no-no (1 can mushroom soup) I used raw cream, in approximate ratio to can of soup,
hence a bit more salt may be needed
2 cups sharp cheddar, shredded
2/3 cup diced cooked ham (I used more, maybe 1 cup of Whole Foods Organic spiral sliced ham)

Cook onion and celery in butter til tender. Remove from heat and stir in rice, seasonings, most of the
cheese, cream and ham. Top with remaining cheese, or if you forgot to reserve some.

CREAMED TUNA CASSEROLE
Geri Perry – October 10, 2009

I got this recipe from the old Erma Bombeck “I Hate to Cook Cookbook”. My modifications give an idea of the
alterations I make in order to provide the highest possible nutrition for that recipe.

So for example – and since the recipe includes cooked rice – I boost the nutritional value of the rice by cooking it in
“bone-broth” soup(chicken/turkey carcass slow-cooked soup) WHEN I have it on hand. Otherwise I use filtered
water which still has the minerals left in.

Also I try to use decent quality brown basmati rice from the Himalayas or some such, to which I usually mix in REAL
hand parched wild rice, which I get from Wilderness Family Naturals. In this batch I used Trader Joe’s “Brown
Basmati and Wild Rice Medley with dried veggies”.

This recipe, like many others, also calls for cream sauce. For my cream “sauce” I use REAL CREAM from
HEALTHY, HUMANELY TREATED cows, in approximately half the volume called for in the recipe so you kind of
have to “eyeball” and taste test. If I find I do not have enough cream, I add a bit of butter for better consistency,
but this is only an “emergency” measure. Cream really is best, and the added bonus is that it “soothes” the nerves.

Finally I saute the onion in butter or coconut oil.

****Most of us are woefully deficient in fats – and good quality cream and butter are two of the most important fats
we can eat as Weston Price so conclusively proved!!

RECIPE for one batch

2 teaspoons curry powder (adjust according to preference, I like more)
2 cups cream sauce – use REAL cream, but less of it or you will end up with soup. I use about half or a little more
1 cup cooked rice (about 1/3 cup raw)
3 hard-boiled eggs, chopped
1 can chunk tuna – Per WAPF recommendation, I use Trader Joe’s Tongal tuna but in water and without salt (I’ll
add my own oil and salt, thank you)
1 onion, chopped and sauteed in butter
1/2 tsp sea salt – and DO adjust to taste, especially if you use no-salt tuna
Approximately 1 tbl Chopped parsley and 2 tbl green onion tops for garnish (both optional, but they are good)

Saute onion in butter or coconut oil, and then add curry and salt and stir well.  Mix the tuna with the eggs, rice,
onion, parsley and then cream. Stir well. Adjust flavor if needed. Bake in covered baking dish at 325 degrees for
40 minutes to an hour. (You’re really only warming the casserole up, not cooking anything). Sprinkle with chopped
green onions before serving.

Mushroom Stroganoff
cts.vresp.com/c/?VegNewsMagazine/5e22bd1d15/f7808f2de3/dd93a79c89/topic=11265.0  

Portabello Wellington
cts.vresp.com/c/?VegNewsMagazine/5e22bd1d15/f7808f2de3/a062019b0a/topic=7412.0  

Yummy Mushroom Tempeh Stew
cts.vresp.com/c/?VegNewsMagazine/5e22bd1d15/f7808f2de3/8873fc16aa/topic=11217.0   

Oven-Roasted Baby  Portabello
cts.vresp.com/c/?VegNewsMagazine/5e22bd1d15/f7808f2de3/92be3f9c0e/topic=17922.0

Wild Rice Casserole
Presented by Robin Migalla – June 12, 2010

Cooked Brown and Wild Rice (ingredients – short grain brown rice, wild rice, water, Celtic sea salt, sesame oil)
Homemade Chicken Sausage (ingredients – Meadow Haven Farm’s ground chicken, olive oil, Celtic sea salt,
pepper, freshly ground fennel seed, oregano, basil, garlic powder, cumin, chile powder, and pepper)
Eden’s Organic Diced Tomatoes with Green chiles
Cooked Black Beans
Sauted Red Onion
Grated Cheddar Cheese

Mix all ingredients, pour into buttered casserole dish, top with a bit of olive oil and grated cheddar cheese, and
bake at 350 degrees for 30 to 40 minutes.

Vegetable Quiche
Presented by Laurie Peters – July 10, 2010

2 tbsp olive oil
1 medium onion, thinly sliced
2 cups asparagus, cut into 1″ pieces
3 cloves garlic, minced
1 sweet bell pepper (red or yellow)
5 large eggs, whisked
1/3 cup cream
6 oz. goat cheese, break into small chunks
1 Savory Pie Crust, prebaked
Sea salt & pepper

Preheat oven to 350 degrees.

Heat the oil in a large skillet over medium heat.  Saute onion & garlic until translucent.  Add asparagus, then
pepper, & sautee about 5 minutes more, til veggies begin turning color, softening.

In a large bowl combine eggs, cream, and goat cheese.  Stir in the sauteed vegetables, then pour mixture into the
crust.  Sprinkle salt & pepper on top.  Bake for 30-35 minutes, until browned around the edges and cooked thru.  
Let the quiche cool in the pan for about 1 minutes before serving.

The above recipe is what I brought to the meeting, but as with quiche, lots of room for substitutions—I’ve used
broccoli instead of asparagus, roasted red peppers, sun-dried tomatoes, scallions, etc.  Whatever’s in the fridge:)

Savory Pie Crust
Goes with the Quiche above

1 1/2 cups blanched almond flour***
1/2 tsp sea salt
1/2 tsp baking soda
1 tbsp minced scallions or shallots
1/4 cup butter, melted
1 tbsp water

Preheat oven to 350 degrees.

In a large bowl, combine almond flour, salt, baking soda and scallions or shallots.  In a medium bowl whisk
together butter and water.  Stir wet ingredients into the almond mixture until thoroughly combined.  Press dough
into a 9 1/2″ deep dish pie pan.

Bake for 12 – 15 minutes, until golden brown.  Remove from oven and let cool before filling.


***Thanks to my friend Talitha Butterfield for passing along this recipe.  She said it makes a difference in using
blanched vs. unblanched almond flour, and recommended this source:
www.honeyvillegrain.com

Egg Foo Young
Presented by Wendy Kross – August 14, 2010

Organic eggs, beaten
Mushrooms, diced
Green Onions, chopped
Bean Sprouts
Sea Salt and Pepper to taste

Mix all ingredients and fry in a pan.  You can use grapeseed, coconut, or olive oil for frying.  These are great with
liquid aminos or natural soy sauce.  You can also add other things like tuna, ground ginger, canned bamboo
shoots, water chestnuts and tamari sauce.

Stuffed Pumpkin
Presented by Robin Migalla – October 9, 2010

2 lb. ground beef (browned)
Small chopped onion (sautéd in butter in the pan used to brown the ground beef)
1.5 c. raisins
2 cloves garlic (crushed)
1/2 c. chopped green olives (with pimento)
1 c. brown rice (cooked according to directions – yields about 3.5 cups)
8 oz. Eden organic spaghetti sauce
2 eggs (from the Sexton’s – probably need 3 of any other kind)
2 tsp. oregano
1 tsp. apple cider vinegar
Celtic sea salt to taste

Mix all ingredients and stuff it into your favorite winter squash.  You may need to slice off an end to make it
possible to stand your new “squash baking dish” upright in the oven.  Bake at 350º for 1.5 hours or until the
squash is tender all the way through when poked with a knife.

Strata
Presented by Robin Migalla – October 9, 2010

For the sausage layer on the bottom:
Ground chicken
Olive oil
Natural spices – ground fennel, chili powder, cumin, garlic powder, oregano, basil, freshly ground black pepper
Celtic sea salt
Mix together and brown in an iron frying pan.  Spread over the bottom of a buttered 9×13 baking dish.

Add the following over the sausage:
Chopped Bok Choi
Chopped Celery
Chopped Red Pepper
Chopped Green Pepper
Chopped mushrooms
Chopped spinach
(be creative, ANY veggie would probably work)

Beat 7 eggs until frothy.  Add 1 cup of heavy cream, chopped green onion, and 4 ounces of grated extra sharp
cheddar cheese, Celtic sea salt, pepper, and mix will.

Pour the egg mixture over the sausage and vegetables – spreading evenly.
Cover with a piece of parchment paper being careful not to have it laying on the surface of the mixture.
Bake at 350º for 45 minutes.

FLOURLESS QUICHE LORRAINE
Presented by Geri Perry at our February 12, 2011 meeting.

USE FARM FRESH, UNADULTERATED INGREDIENTS!

6 TO 8 or 9 farm eggs from healthy, happy chickens (Sexton’s eggs are my favorite)
At least ½ lb of bacon -again Sexton bacon is far and away my personal fav for taste and “cleanliness”
Two or more cups shredded raw milk Gruyere (Emmantalier Swiss)
One pint raw, unpasteurized cream from pastured cows
One diced medium union, organic (because non-organic are irradiated )
Sea salt (about ½ to 1 tsp or to taste) plus pepper and nutmeg

ASSEMBLY
Saute or oven bake bacon till crispy (I do this the day before)
preheat oven to 350 degrees

Beat together eggs and cream and add spices
coat pan or pie plate with coconut oil, butter or lard
Spread 1/3 cheese in pan
Sprinkle with half bacon and onion
Add another 1/3 cheese
Then add rest of bacon and onion and press down firmly
Slowly ladle egg mix over top and let settle
Bake 45 minutes to an hour or until golden brown
Let set 15 or more minutes

NOTE: Obviously you can switch out bacon for ham, and use other cheeses but do use the best quality, fresh-
from-the-farm  ingredients you can find. The taste will be better, and you will be helping  your health, as well as
the health of the environment, farm animals and the local economy.

White Chicken Chili (Adapted from Cooking Light recipes)
Presented by Julie Westbrook at our February 12, 2011 meeting.

Makes 6 servings
1 C. low-salt chicken broth
1 C. chopped sweet onion
2 T. all-purpose flour (actually I forgot this)
1 T. chili powder
1 tsp. ground cumin
1/2 tsp.salt
1/4 tsp. cayenne pepper
1/8 tsp. ground pepper
1 lb. boneless, skinless chicken breasts or thighs, cut into bite-size pieces
3 15-oz. cans black beans, rinsed and drained
1 16-oz. pkg. frozen white corn, microwaved
3 garlic cloves, minced
1 1/2 tsp. dried cilantro (also forgot to bring with me today)
shredded Mexican-blend cheese

Combine first 13 ingredients in an electric slow cooker. Cover and cook on high for 1 hour. Stir; reduce heat to low
and cook 4 hours. Stir in cilantro.

Ladle into bowl, top with cheese and garnish with tortilla chips, if desired.

LENTIL TURKEY CHILI
Shared by Laurie Peters

This is a delicious alternative to chili with beans…

1 pound ground turkey–Meadow Haven Farm highly recommended!
2-3 tbsps. olive oil as needed
4 cups chicken broth
2 cups lentils, rinsed
2 large cans (14.5 oz.) whole tomatoes, undrained
1 onion, chopped
1 red pepper, chopped
1-2 cloves garlic, minced
¼ – ½ cup parsley, chopped
½ tsp. ground cumin
¼ tsp. pepper
1 tsp. salt
½ tsp. onion powder
¼ tsp. garlic powder
½ tsp. chipotle paste*

*I get a small can of chipotle peppers in adobo sauce, and blend in food processor/blender to use as seasoning
for soups, chilis, stews, etc.  Only a little is needed!  Keeps in fridge quite awhile.  Gives a nice smoky heat flavor.

1)  In large pot using half the oil, brown ground turkey, and add a bit of broth to avoid sticking as it cooks.
2)  In another pan, use rest of oil to sauté onion, red pepper, then garlic.
3)  After turkey is browned, add seasonings & mix through well.  Add more broth if it’s getting dry.  
4)  Add tomatoes; I like to crush them by hand as I pour them in.  Then add sautéed onion mixture to pot. Mix
everything through.
5)  Add rest of broth and rinsed lentils.  Bring to a boil, then turn down to simmer. Cook for about a ½ hour.
6)  Add parsley, let simmer longer on stove so lentils are well cooked and flavors meld.  Careful not to overseason
if you cook to taste, it gets much more flavorful several hours later or the next day.

Robin’s Curry
Presented by Robin Migalla – April 9, 2011

Cooked Rice (prepared ahead of time with short-grained brown rice, water, coconut oil, and Celtic sea salt)
Coconut oil
Diced:
Sweet potato
Green pepper
Red pepper
Yellow peper
Celery
Broccoli
Red onion
Carrots
Crushed garlic
Freshly ground coriander
Curry powder
Cumin
Celtic sea salt
Pepper
Coconut milk
Cooked garbanzo beans

Saute the veggies in coconut oil, add garbanzo beans, add spices, saute a little longer, then add the coconut milk
and rice.  Stir until heated all the way through.

Roast Chicken with Port Wine, Cream, and Mushrooms
Link here

Congolese-Style Black Beans & Sprouted Lentils
Presented by Dana Kalombo – May 14, 2011

Cooked Black Beans
Sprouted Lentils
Tomatoes
Palm oil
Onions
Garlic
Bay Leaf

Tai Vegetarian Stew
Presented by Dana Kalombo, June 11, 2011
Cabbage
Carrots
Zucchini
Corn
Black Beans
Garbanzo Beans
Butter
Cream
Tai Red Curry Paste

Easy Cabbage Surprise
Presented by Robin Migalla, November 11, 2012
Olive oil
1/2 green pepper, chopped
2 small onions, chopped
1 head of cabbage, shredded
1 lb. ground beef, browned
1/2 jar of Eden’s Organic Spaghetti Sauce
2 tbsp. honey
1 tbps. cocoa powder
1/2 tsp. cinnamon
freshly ground nutmeg to taste
salt and pepper to taste

Combine all ingredients and warm.

Justin’s Chili
Justin Kapacinskas – January 12, 2013

1 large onion, diced
2 large jalapenos, diced, seeds and membrane removed
4 cloves organic garlic, minced
2 Tbls grass fed butter

2 lbs. grass fed ground beef
2 Tbls organic extra virgin coconut oil

1 can organic diced tomatoes with green chiles, pureed with immersion blender
1 can organic pumpkin puree
2 cups organic bone broth
2 Tbls almond butter
1 cup organic tomato juice
juice of 1 lime

Spice mix (this is all approximate, so start out with less if you don’t like a lot of spiciness to it and according to your
taste):
1 Tbls celtic sea salt
1 Tbls chili powder
1 Tbls chipotle chili powder
1 Tbls cumin
1 Tbls turmeric
1 Tbls paprika
1 Tbls cilantro
i/2 tsp mustard powder
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp cayenne pepper
1/4 tsp ground black pepper
1/4 tsp oregano
1/4 tsp coriander
1/8 tsp cinnamon
small amount of sweetener of your choice. I used stevia extract.

In large pot, sautee the vegetables in the butter for a few minutes and set aside. Brown beef in coconut oil. Add
vegetables, spice mix, and remainder of ingredients, combine thoroughly, and simmer for at least one hour. Enjoy
with sliced avocado.

Salmon Cakes
Wild caught salmon
coconut flous
eggs
Szeged fish rub
Salt