A Simplified Guide to Healthy Living by Debra Peek-Haynes

Author:Debra Peek-Haynes
Language: eng
Format: epub
Publisher: Atlantic Publishing Group, Inc.
Published: 2018-04-20T16:49:08+00:00

Chapter 15

Pasta Dishes

Angel Hair Pasta with Fish Sauté

Please don’t be intimidated by the list of ingredients. This dish does not take much time to prepare and cook – and it’s colorful and tasty. Add a fresh salad or sautéed greens to complete this meal.

Servings : 5 to 6

Prep Time: Approximately 15 minutes

Cook Time: Approximately 15 minutes

Difficulty: Medium

Ingredients:

8 oz box of whole grain or whole wheat angel hair or spaghetti pasta

6 oz of fresh white fish (Rainbow Trout and Tilapia works well)

3 to 4 tbsp of fresh parsley

1 crushed garlic clove

1 tsp of capers

2 tbsp of safflower oil

½ onion, grated

1 tbsp of kudzu powder*

1 cup of cold water

1 tsp of powder ginger

½ tsp white pepper

Sea salt to taste

Directions:

Prepare the pasta according to the directions on the box. Heat the sauce pan on medium-heat.

In a stainless steel pan, sauté parsley, onions, and garlic in the safflower oil for about 5 minutes until you can smell the delicious aroma. Make sure you that you use a spatula and lightly stir the ingredients.

Add the fresh fish and cover the pan for about 5 to 8 minutes until the fish is almost completely cooked. Take the spatula and lightly chop the fish. If the fish is difficult to chop it may not be cooked enough. It should be light and flaky.

Dissolve kudzu powder in a cup of cold water. Add to the fish sauté and make sure that the heat is on medium low. In a few minutes the kudzu liquid will turn transparent. Turn heat on low and add the remainder of the seasonings.

Pour over paste and serve.

*Kudzu powder is used to thicken sauces, soups and puddings. This is a powder from a plant; it is good for the digestive system.

Soulful Vegetarian Macaroni and Cheese

Servings: 4

Prep Time: Approximately 45 minutes

Cook Time: Approximately 10 minutes

Difficulty: Easy

Ingredients:

1 8 oz box of spelt or regular macaroni

½ package of rice, soy or almond shredded cheese (American or cheddar flavor)

2 tbsp of Earth Balance Buttery Spread

½ cup of rice, soy or almond milk

1/4 tsp of sea salt

Dash of white pepper

Directions:

Preheat oven to 350 degrees Fahrenheit.

Prepare the macaroni product according to the box directions.

In a sauce pan, heat milk over medium low heat and add shredded cheese and Earth Balance. Stir the mixture until cheese is almost melted, add salt and white pepper.

Place cooked macaroni in an oven ready bowl.

Pour the melted cheese mixture over the macaroni; slightly stir to make sure all of the macaroni is covered. Bake for approximately 10 minutes.

Sprinkle paprika over the macaroni for an inviting presentation.

Noodles and Mushrooms

The soba noodles contain protein and fiber. The shitake mushrooms are high in nutrients, and can be used in place of meat because of its high protein content.

Servings: 4

Prep Time: Approximately 10 minutes

Cook Time: Approximately 15 minutes

Difficulty: Easy

Ingredients:

1 8 oz pkg of soba noodles or spaghetti whole grain noodles

1 cup of chopped shitake mushrooms (remove the stems)

¼ cup chopped onion

1 tsp parsley

½ tsp white pepper

Sea salt to taste

Garlic powder to taste

2 tsp of kudzu powder

1 tsp safflower oil

Directions:

Prepare the package noodles according to the directions, drain and set to one side.

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