Cabbage & Beans

2 tablespoons olive oil
1 tablespoon garlic
1/4 teaspoon hot pepper
¼ teaspoon salt
1 medium onion diced
2 garlic cloves chopped
1 carrot peeled and sliced
1 medium sized cabbage
head cored and cut in
1 can cannelini beans
drained and rinsed

Use a pot that holds
about 1 gallon.  Placed
oil, garlic, onion, pepper,
salt, carrot in pot over
simmer heat.  Cook and
stir for 3 minutes until
onion is slightly brown.  
Add in cabbage quarters
and cover pot. Simmer
for 30 minutes.  Then add
2 cups of water and add
in beans.  Stir w/ wooden
spoon until mixed then
simmer for an 45 minutes
and stir occasionally.  
Serve in bowl over rice
or noodles or serve as is.

Serves: 4
Children’s Quickies:
Banana Sandwich

2 pieces of slice bread
1 banana ripened
1 tablespoon of peanut

On one side of bread,
smear peanut butter and
then place banana in 2
halves on bread. Take
other piece of bread and
put on top then press
down to squash slightly

Children’s Quickies:
Double “C”

1 oz box of cereal or one
bowl equivalent
1 cup of orange or V-8
Splash juice

Pour juice over cereal
instead of milk.

Children’s Quickies:
Pumpkin Supreme

1 12 oz can of pumpkin
½ teaspoon cinnamon
½ teaspoon honey
¼ stick of softened butter
6 oz of softened cream
4-6 radishes
4-6 carrot cut long
4-6 celery sticks
4-6 cucumber cut long
into 4’s

Mix together all
ingredients except for
vegetables.  Place mix in
bowl and surround on
another plate the
vegetables for dipping.  
Watch the kids go crazy
for ‘em. (Not to mention
the grown up’s also!
Beet Soup

4 large beets peeled and cut
into diced squares
1 large onion chopped
2 teaspoons of butter
1/4 cup of vinegar
2 quarts of water
1 cup evaporated milk

Combine all ingredients in a
pot and cook over simmer
until a boil. Take off of heat
and serve as is or if you
prefer a puree, put soup in
blender and puree,
extracting pureed into
another pot until complete.
(Make sure to cover blender)
Serve warm or chilled.

Serves: 6-8
Cucumber Dill Salmon

Ingredients for mincer:
½ cucumber cut
1 Kiwi peeled and cut
1 teaspoon ricotta cheese
1 and a 1/2 scallion
2 tablespoons of fresh dill
1 teaspoon orange honey
2 tablespoon fresh ginger

For salmon
8 pieces of endive
½ stick of butter
½ scallion cut
8 sundried tomatoes
1 tablespoon fresh lemon
1 pound of salmon cut in
half to form 2 pieces
½ lemon sliced

In a mincer combine all
ingredients and mix well
to form a dip. Then take a
sauce pan and simmer the
butter, scallion, sundried
tomatoes and lemon juice.
Add in the salmon and
endive and cover for 5
minutes. Then flip salmon
over and cover for
another 5 minutes.

On a plate form and “X”
with the endive and place
one teaspoon of dill dip in
between the each endive
and then place one
sundried tomato in
between as well. Then
place the salmon in the
middle and garnish with
another slice of lemon on
top of salmon with a small
fresh piece of dill on the
edge of the plate.

Serves: 2
Escarole and Beans

1 large head of escarole
1 onion
1 and ½ cup of water
3 cloves of garlic
¼ teaspoon garlic pepper
2 tablespoons of olive oil
¼ teaspoon salt
¼ teaspoon black pepper
1 can of cannelini white
beans washed

Cut escarole into inch
choppings and over hot
oil, sauté onion, garlic,
pepper and beans.  Add
in escarole and water and
sprinkle with salt. Cover
and simmer for 20
minutes.  Serve as is in
bowl or over fitzales or
cornmeal bread.
*Substitute escarole with
fresh spinach if desired.
Spinach is higher in iron.

Serves: 3-4
Children’s Quickies:
Tuna Luna

1 can of white Bumble Bee
Tuna Fish
1 tablespoon of honey
¼ cup of white raisins
1 teaspoon of sesame seeds
1 tablespoon of butter
1 package of very softened
eight ounce cream cheese
¼ teaspoon of celery

Mix all ingredients
together.  Serve on bread,
toast or over lettuce

*Substitute butter and
cream cheese with ½ cup
of French Vanilla Stonyfield
yogurt instead
Yomama’s Chicken Soup

2 tablespoons olive oil
2 tablespoon garlic powder
1/4 teaspoon pepper
2 teaspoon salt
1 medium onion diced
1 bag mixed veggies (carrots,
peas, corn)
4 quarts water
¼ pound spaghetti broken
in 4
1 whole chicken washed and
2 chicken bouillon cubes
¼ teaspoon parsley
¼ teaspoon onion powder

Use a pot that holds about 2
gallons.  Placed oil, garlic,
onion, pepper, salt over high
flame.  Cook and sauté’ for 5
minutes until onion is slightly
brown.  Add in chicken
whole and cover pot.
Simmer for 15 minutes.  Then
add 4 quarts of water and
add in parsley, onion
powder and chicken bouillon
cubes. Cook on high flame
until a boil. Then simmer for
2 hours or until chicken falls
off bones. Stir occasionally
w/ wooden spoon until
mixed then remove bones
with strainer and then add
mixed veggies and noodles
and then simmer for another
45 minutes stirring
occasionally.  Serve in bowl.

Yields: 24 servings
Yvonne Hendricks, CFN, CPT
Tel: 914-557-3120
Fax: 914-478-7145
Copyright © 2007-2010 COPYRIGHT Yvonne Hendricks. All rights reserved.
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TIP #3:
When ingesting
nutrition, keep in mind
the exchange values of
macro nutrients.