Category Archives: Recipes

Lemon Stir Fry

2015-09-26 12.25.07

A quick nutritious meal.

Makes 2 servings. Preparation time ~25 minutes.


1 1/2 cups water
3/4 cup long grain rice
1/2 tsp salt
1 tsp olive oil
1 Tbsp canola oil
1/2 cup carrots, cut into short, thin sticks
1 medium zucchini, cut in half lengthwise then sliced
1 red bell pepper, chopped
1/4 cup water
2 Tbsp flour
1 tsp lemon pepper
1/2 tsp garlic powder
1 tsp powdered ginger
3 green onions, chopped
8 oz shrimp
4 ounces baby spinach leaves


  1. Bring 1 and 1/2 cups water to boil. Stir in salt, olive oil and rice. Cover and simmer for 20 minutes.
  2. Heat large frying pan then add canola oil.
  3. Saute carrots and zucchini for five minutes before adding red pepper.
  4. Stir flour into 1/4 cup of water until smooth. Then stir in lemon pepper, garlic powder, and powdered ginger.
  5. When vegetables are soft stir in shrimp.
  6. When shrimp begins to become opaque stir in sauce.
  7. Add spinach and cover for 2 minutes, then fold wilted spinach into vegetables.
  8. Serve promptly over rice.

Stir Fried Leftovers

When I intentionally cook more than we will eat for dinner, I carefully package and freeze extra portions, occasionally carefully layering and arranging partly cooked ingredients so the dish will finish cooking when we defrost and microwave it later. We call those meals “planned-overs.”

This recipe is for leftovers, servings of vegetables and meat that don’t make a whole meal. We also make this recipe without leftovers, adding a can of beans for protein.

Better is a dinner of vegetables where love is
than a fatted ox and hatred with it.
— Proverbs 15:17 (NRSV)

I recently received two cookbooks, each of which detail how to make similar dishes using whole fresh foods and elegant sauces from scratch. But this recipe can be assembled economically from off the shelf items in about twenty-five minutes.

  1. Start cooking rice. We boil 2 cups of water, 1/2 teaspoon of salt, and a teaspoon or so of olive oil. Then stir in 1 cup of long grain rice and turn heat down to a light simmer. Set a timer for 20 minutes for white rice and 40 minutes for brown rice. When cooking brown rice, take a twenty-minute break.
  2. Meanwhile assemble and chop vegetables and meat into bite sized pieces. We find that left over green beans, asparagus, carrots, and bell peppers work well. We typically keep a bag of mixed vegetable in the freezer to supplement any leftovers. Add a small onion cut into rings and a teaspoon of minced garlic, if the bagged vegetables (or the leftovers) does not include them. If using beans instead of leftover meat, drain and rinse them thoroughly.
  3. Heat a large frying pan on medium then add about a tablespoon of salad oil. Add the vegetables beginning with the firmest raw vegetables, and especially the onion. Stir nearly continuously to keep the vegetables from sticking. Add any well cooked vegetables and meat last. Some might only need to be heated.
  4. To make the sauce pour 2 ounces (1/4 cup) soy sauce in a measuring cup with a similar amount of water. Stir in a tablespoon of corn starch and a teaspoon of powdered ginger.  When the leftovers include roast beef or when adding a can of beans, I like to add a few drops of Tabasco pepper sauce. If the leftovers include chicken or turkey, I might add a few sprinkles of powdered lemon zest.
  5. When the vegetables and meat are tender and hot, move them to the sides of the skillet then stir in the sauce until it thickens then fold in the vegetables and meat.
  6. Serve vegetables over the rice, which should finish cooking about at the same time.

Fluffy Wheat and Rye

This recipe shows my process toward creating bread that captures both the flaky texture of challah and the taste of rye bread. I blended two recipes, challah and rye breads, considering the fat and protein content in a typical large egg.


Life, I suppose, is a work in progress. Each day we take steps. Some go forward. Some go backwards. Most depend on the work of others. Some find something delicious to share.

Loaf Size: 1 1/2 lb

Variations December 20, 2014 January 5, 2015
Beat together:
Eggs 3 2
Honey 3 Tbl 3 Tbl
Olive Oil 1 Tbl
Warm water 1/2 cup 2/3 cup
Salt 1 tsp 1 tsp
Pour liquid into bread machine, and then add in the order listed:
Whole wheat flour 1 cup 1 cup
Dark rye flour 1 cup 1 cup
Bread Flour 1 cup 1 cup
Active dry yeast 1 1/2 tsp 1 1/2 tsp
Start bread machine. Avoid delayed start, as warm water and eggs spoil quickly.

Fettuccined Vegetables in Creamy Sauce

This dish developed when we had visited a restaurant that was changing its menu: Several items on their old menu were no longer available and their new menu was not ready. I opted for their fettuccine Alfredo and their sautéed vegetables, which they listed as two separate items. Individually they were fine, but after I mixed the vegetables in with the pasta together they became superb.

A few weeks later I combed Alfredo recipes to find a mild cheese sauce then experimented. In the process I learned that a true Alfredo sauce uses only butter and Parmesan cheese. The sauce described below is mostly cream cheese with a little Parmesan to support the slightly peppery taste of fresh from the garden parsley.

This dish serves four people and can be prepared in about 20 minutes if you can manage three pans at once.


  • 8 ounces of fettuccine
  • 1 tsp salt
  • 2 Tbsp canola oil
  • 1 medium zucchini shredded length-wise
  • 2 carrots shredded length-wise
  • 2 clove minced garlic
  • 1 medium onion, cut in half length-wise then sliced
  • ¼ cup butter
  • 4 ounces light cream cheese
  • 1 cup skim milk
  • 3 ounces Parmesan cheese, grated
  • ½ fresh parsley, chopped
Grated zucchini and carrots, sliced onion, and garlic.
Shredded vegetables ready to sauté.

While the slated water for the fettuccine comes to a boil in a large pot, shred a medium zucchini and two carrots and slice a medium onion. I used a coarse grater rubbing the vegetables nearly length-wise to yield pieces the thickness of the pasta.

In a small sauce pan melt a quarter cup of butter and 4 ounces of cream cheese over low heat.

When the water comes to a boil add the pasta. Then heat a large frying pan over medium heat. When the pan is hot add 2 tablespoons of oil and the shredded zucchini and carrots, the sliced onion, and the minced garlic, stirring occasionally until the onion is translucent. Meanwhile add the milk and Parmesan cheese to the melted cream cheese stirring frequently until the smooth and slightly thickened.

When the pasta is al dente, drain and transfer to dinner plates. Combine the cream sauce in the frying pan with the sautéed vegetables and chopped parsley. Then pour the vegetables over the spaghetti and enjoy!

Fettuccined Vegetables
Fettuccined Vegetables

When I took these photos I had to substitute spaghetti for fettuccine.

Four Flour Flapjacks

Short  on eggs and all-purpose flour I made some adjustments to our usual pancakes and was delightfully surprised. Because I often make bread, we normally have all the items listed below in our pantry.

If you add the items in the order listed, you can do this with a minimum of utensils speeding clean up.

Yield: 10 Flapjacks each ~4″ across

  1. I used an egg beater to thoroughly mix:
    Bowl and egg beater
    Bowl and egg beater (R. Shaw photo)
    • 1 Tbsp. Baking Powder
    • 1/4 cup corn meal
    • 1/4 cup all-purpose flour
    • 1/4 cup rye flour
    • 1/2 cup whole wheat flour
  2. In a 2 cup measure with the same egg beater beat until frothy:
    • 1 cup milk
    • 1 Tbsp. dry milk powder
    • 1 Tbsp. oil
    • 1 Tbsp. honey
    • 1 egg
  3. Add the liquids to the dry mixture and blend with the same egg beater until smooth.
  4. Preheat your griddle so a few drops of water will instantly sizzle and dance, but not so hot that it smokes. Allowing the batter to rest gives the baking power time to start forming bubbles.
  5. Spray oil on a hot griddle and pour batter forming 4-inch circles.
  6. Flip when the edges of the circles look dry and bubbles break.
  7. The second side takes about half as long to cook. Remove from griddle and enjoy.


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Broccoli Pasta Quiche

The filling can be prepared while the pasta cooks. Chop the vegetables while waiting for the water to boil then mince the parsley and whip the eggs while the vegetables steam.

Serves: 4 – 6

Preparation: 15 minutes;
Bake for 50 minutes;
Ready in 65 minutes.


6 ounces whole wheat vermicelli or thin spaghetti
1 small onion, chopped
2 cups broccoli flowers, chopped
1 small bell pepper, chopped
6 ounces Swiss cheese, shredded
2 ounces Parmesan cheese, grated
3 large eggs
1 1/2 cups milk and/or cream
1/4 cup parsley leaves, minced
2 medium tomatoes, sliced


  1. Preheat oven to 350 degrees F.
  2. Cook pasta according to package directions.
  3. Steam vegetables for 5 minutes or until tender. Drain and cool.
  4. Spray 10″ pie plate with oil.
  5. Press cooked pasta into pie plate forming a thick crust.
  6. Toss vegetables with cheeses then pour into crust.
  7. Beat eggs, milk, and parsley until smooth.
  8. Pour egg mixture over vegetables .
  9. Place sliced tomatoes on top.
  10. Bake at 350 F for ~45 minutes until knife comes out dry and crust is golden.

Oatmeal Waffles

Golden Oatmeal Waffles
Yes, they taste as good as they look!

At last waffles that are full of fiber, fluffy, and springy.

Servings: 3

15 minutes to prepare batter
plus ~8 minutes to cook each batch.


1 1/2 cup skim milk
3 egg whites
3/4 cup quick cooking oats
1/2 cup whole wheat flour
1 tbl baking powder
1 tbl sugar
1/2 tsp salt
1/3 cup salad oil
spray oil


  1. Heat milk then combine with oats in food processor. Let stand.
  2. In a clean bowl, whip egg whites and sugar until stiff.
  3. To oats and milk add flour, baking soda, salt, and oil. Puree until smooth.
  4. Fold oat batter into eggs.
  5. Spray oil onto hot griddle. Scoop batter onto griddle. Cook until golden (~8 minutes/batch). Serve and eat while hot.

Oatmeal Pancakes

Full of flavor yet still high in fiber with no fat!

Whipping the egg whites keeps this version light and fluffy.

Servings: 2


1½ cup skim milk
3 egg whites
¾ cup quick cooking oats
½ cup whole wheat flour
1 tsp baking powder
1 tsp sugar
½ tsp salt
½ tsp cinnamon (optional)
spray oil


  1. Heat milk then combine with oats in food processor. Let stand.
  2. In a clean bowl, whip egg whites and sugar until stiff.
  3. To oats and milk add flour, baking soda, salt. Puree until smooth.
  4. Fold oat batter into eggs.
  5. Spray oil onto hot griddle. Scoop batter onto griddle forming ~6 inch circles. Turn when bubbles form and edges dry. Cook until second side is golden.

Rolled Eggplant

Serves 4


  • 1 large eggplant
  • 2 eggs
  • 1/2 cup bread crumbs
  • 3 teaspoon Italian herbs
  • 1 cup ricotta cheese
  • 10 ounces spinach, defrost if frozen
  • 12 ounces tomato sauce / marinara
  • 1 ounce mozzarella cheese


  1. Preheat oven to 350 F.
  2. In a pie plate, stir egg until smooth.

    Eggplant breaded and baked.
    Eggplant breaded and baked.
  3. In a separate pie plate, mix bread crumbs and herbs.
  4. Slice eggplant lengthwise into long, thin (1/4″ 5mm) slices.
  5. Dip eggplant slices in egg and bread crumbs and arrange in a single layer on a cookie sheet.
  6. Bake slices for 5 minutes, turn over, then bake for another 5 minutes.
  7. Spread cheese on slices.

    Eggplant filled and rolled.
    Eggplant filled and rolled.
  8. Spread spinach on slices.
  9. Roll slices and place seam side down in a 8″ x 10″ baking dish.
  10. Pour sauce over rolls.
  11. Sprinkle mozzarella over the sauce.
  12. Bake until hot and bubbly, ~20 minutes.

Spinach Bread

This bread makes a tasty toasted cheese sandwich.

1 1/2 lb Loaf for Bread Machine:
1 cup + 1 Tbl Warm Water
1 Tbl Olive Oil
1 Tbl Sugar
1 tsp Salt
1/2 cup Chopped Spinach, if frozen, thaw and drain; do not press
1 cup Whole wheat flour
1 cup Bread Flour
1 cup Rye Flour
2 Tbl Active Wheat Gluten
1/2 cup Cheese: Feta or Cheddar
1 1/2 tsp Active dry yeast