response 1 of 25:

Jun 20 00:52 UTC 1997

How about this one for a rice-based salad - it's quite good, 
low fat and healthful.

                Corn and Wild Rice Salad

  Salad
1 box Far East brand Long Grain and Wild Rice 
2 cups (approx. 4 ears) raw shucked sweet corn
1 cup finely chopped celery
3/4 cup shredded carrot
3/4 cup dried cranberries
2/3 cup unsalted, raw sunflower seeds
1/2 cup finely chopped onion

  Dressing
1/4 cup raspberry vinegar
1 Tbsp. olive oil
1 Tbsp. soy sauce
Rind of one orange, grated
salt and pepper to taste

Prepare rice mix as directed but omitting the butter.
Toast the sunflower seeds in a hot dry pan until lightly toasted
Whisk together all dressing ingredients.
Toss together all salad ingredients.  Pour dressing over.
Mix well, cover, and chill for at least 4 hours before serving.

Serves 8.

response 3 of 25:

Jun 20 01:24 UTC 1997

I often eat the kind of diet you describe, but I usually don't bother
to make stuff that's fancy enough to require a recipe.  If you don't
feel the need to fool a taster that's intent on eating junk food or
fancy fare, here's some simple ideas:

Apples (wash, quarter, core, eat), bananas, carrots (peel, cut into disks,
add a touch of black pepper (& maybe a bit of sunflower seeds) and eat as
a salad), brocolli (fresh - be picky in the grocery store, wash, cut up
into a pot, add some water, and boil until *just* tender), nuked spuds
(scrub, cut out bad spots, stab a few times so steam can excape, and
microwave; cut up w/knife & smash w/fork in a bowl, then add liquid &
seasonings to taste (I tend to the strange & spicy - cider vinegar &
beet horseradish last time)), oatmeal (make with plain oatmeal (comes in 
a big cardboard "can", skim milk & a small amount of DARK brown sugar or 
"robust" molassas), homemade whole grain bread (machine suggested, I
experimented a lot to get a recipe I liked), and whole wheat spaghetti
(with home-made sauce, so you can control the sodium & fat).

I'm not too keen on rice myself - even brown rice doesn't look to amount
to much nutritionally, and it takes too long to cook.  The foods you
(except the poultry) don't sound complete in the amino acid department,
so you might want to give that some thought.  

response 5 of 25:

Jun 20 04:24 UTC 1997

Mary brought curried rice to a Grex pot luck once.  I can vouch that it's
delicious.

If you're after rice in particular, I recommend using brown basmati rice. 
It smells so good while it's cooking that I don't use any other kind of rice
anymore (except for sushi).

When my sister got married, I put together a cookbook of my favorite recipes.
I still have the original file I printed it from.  Yell if you'd like me to
e-mail it to you.  The recipes are all vegetarian, many contain lots of
grains, and many are low in fat.

I differ with Walter: the foods you describe sound nutritionally fine, not
incomplete at all.  Nutritional thinking on the "complete protein" question
has changed radically in recent years.  In fact, even the person (Frances
Moore Lappe) who wrote the book (Diet For A Small Planet) that started people
worrying about this issue has now changed her mind.

Speaking of good recipes with lots of veggies and rice....  The cookbook _Diet
For A Small Planet_ has lots of those.  Another good one is _The Moosewood
Restaurant Cooks At Home_.

response 7 of 25:

Jun 22 16:13 UTC 1997

Here is that Curried Fried Rice recipe.  It wasn't out of
"Sundays...", it's from "The Moosewood Restaurant Cooks
at Home".  

                 Curried Fried Rice

2 eggs (or equivalent egg beaters)
1/4 cup vegetable broth
4 cloves garlic, minced
1 Tbsp. Patak's mild curry paste
4 plum tomatoes, diced
2 cups chopped fresh spinach
4 cups cooked basmati rice
1 1/2 cups frozen peas
2 Tbsp. soy sauce
2 tsp. fresh lemon juice (1 1/2 lemon, approx.)

*Spray a wok with vegetable cooking spray, allow it
get hot, then add the beaten eggs and swirl the mixture
forming it to make a firm but thin crepe-like omelet.
Remove the omelet from the pan, allow it to cook, and slice
it into thin short strips.

Add the broth, garlic and curry paste to the wok.  Cook for
one minute before adding the tomatoes and spinach.  Stir-fry
until the the spinach just wilts.  Add the rice and peas and
stir-fry until well mixed and heated through.  Stir in egg
strips, soy sauce and lemon juice.

Serves 4 large (main dish) portions.

(I have altered this recipe slightly from the one printed in
 the cookbook, mostly to make it lower in fat.  I have substituted
 egg beaters when I have them and they work just fine.)

response 9 of 25:

Jun 25 21:18 UTC 1997

Hmm, too bad I can't access the web to look at this Saudi stuff... [my
computer doesn't have enough RAM].  Thanks for the suggestion, though, omni!


What are some of the better 'healthy' cooking magazines and cookbooks are
people reading?  Any good recommendations??

[BTW, I'm moving next week--so I'm not getting superserious about this until
after I move and get settled. But am looking forward to having my OWN kitchen
again, after having to share for the past 2 1/2 years!! Now I'm sure I'll
start cooking much more than I have been these past couple years...]

response 11 of 25:

Jun 26 14:15 UTC 1997

Ya, Denise, to see this site, type:

        !lynx http://www.saudi.net

at any Ok: or Respond or pass: prompt.

response 13 of 25:

Jul 12 11:45 UTC 1997

Looks like I'm going to have to start buying the various magazines related
to healthy living and see for myself [as at appears that people don't have
favorites of their own to share!?]...  So far, I've picked up a copy of
Gourmet, Eating Well, and Cooking Light, but haven't had the chance to DO much
reading nor actual recipe-trying/cooking yet.  Will do so soon, I hope!

response 15 of 25:

Jul 12 21:29 UTC 1997

Hey Denise, I went to a cooking demonstration last Wednesday,
at Kitchen Port, on cilantro.  Marge Biancke (the Marge from
the Ann Arbor News food section) did 4 recipes, all winners.
One was a lentil salad that I made up today to have for dinner
(as wrap-sandwiches) tomorrow evening.

Now, lentils aren't rice but this does make a healty meal.
I'll share it if you are interested.

response 17 of 25:

Jul 14 12:38 UTC 1997

I haven't tried doing anything with lentils but am interested in trying! I
do hope to get into this healthy cooking and such after I finish unpacking!

response 19 of 25:

Jul 14 22:17 UTC 1997

And if Denise isn't interested in that recipe I certainly am. ;-)

I'll post the lentil salad recipe next time I'm here.

response 21 of 25:

Jul 15 16:57 UTC 1997

Got it.  Thanks.  I bet that would be especially good using
Mom's Spaghetti Sauce.

Here's the one from the recent cilantro demo:

            Southwest Lentil Salad

1 cup lentils, picked over and rinsed
1 onion, chopped
2 cloves of garlic, minced 
1 1/2 teaspoon chili powder
1 teaspoon ground cumin
1 cup of corn (I used one 11-ounce can.)
1 cup salsa (I used a medium-hotness bottled salsa.)
1 4-ounce can can of chopped green chilies, drained
1/2 cup chopped green pepper
1/2 cup sliced ripe olives, chopped
1/2 cup or more chopped fresh cilantro 
3 tablespoons lemon or lime juice (I used lime.)

Place lentils in a medium size stockpot with onions, garlic, chili
powder, cumin and 2 cups of water.  Heat to boiling, reduce heat,
cover and simmer 15 to 20 minutes until lentils are just tender.  Don't
let them get mushy.  Remove from heat and drain if necessary.

Add the remaining ingredients.  Cover and chill at least 8 hours;
overnight is best as the flavor gets better given time to bind.

Serve as a salad, in a tortilla wrap with sour cream, or as 
a dip with tortilla chips.

response 23 of 25:

Jul 19 14:19 UTC 1997

Valerie and Mary, thanks for sharing these recipes! i hope to give them a try
soon.  [am making progress with my unpacking... and now have most of the
cookbooks unpacked. Tho' my kitchen has very little counter and cabinet space
[or space of any kind], so I need to go out and buy some kind of shelving or
cabinet or something, to store my non-perishables in. I need to do that before
I do a good grocery shopping...]