Simple Healthy Fresh 2.0


SIMPLE, HEALTHY, FRESH 2.0

Simple Recipes, Healthy for You, Fresh from Nature

Nothing Processed, pre-made, boxed, bagged or canned.

More of those low-carb and low-sodium recipes you’ve come to know and love from the first cookbook.

These keep in mind those with health issues and are on a limited income, as I have been for the past few decades. I’ve created healthy recipes that aren’t the same old pasta and tomato sauce or meatloaf grind or tuna casserole.

Using fresh ingredients and a minimum of anything processed, premade, bagged, boxed and canned, I invigorate recipes with herbs and spices. I show how to prepare foods you may find on a sale or bargain, into something special.

Enjoy!

Don’t forget the Introduction to this series, Introduction to Simple Healthy Fresh, found in the menu and on the main page. Below are 8 free recipes from this cookbook.

Catch the facebook page: https://www.facebook.com/SimpleHealthyFresh and my twitter account, on the right, brickoneil.

Simple, Healthy, Fresh 2.0, available $2.99 USD. Read the first 15% free:

Amazon: http://www.amazon.com/dp/B00DF6P4QQ

Apple: https://itunes.apple.com/us/book/simple-healthy-fresh-2.0/id662440878?mt=11

Barnes and Noble: http://www.barnesandnoble.com/w/simple-healthy-fresh-20-brick-oneil/1115766364?ean=2940044583528

Blio: Author/Book Search

Inktera: http://www.inktera.com/store/title/44ada2e7-5f4f-4246-869c-8d93b6799938

Kobo: http://www.kobobooks.com/ebook/Simple-Healthy-Fresh-2-0/book-J7XODYFZtkCUb0wOq6b9Bw/page1.html?s=LdRg8MQhlUeVX1sjdO5PfQ&r=1

Scribd: https://www.scribd.com/book/195174279/Simple-Healthy-Fresh-2-0

Smashwords: https://www.smashwords.com/books/view/321990

Now sharing 8 recipes from the second cookbook in the “Simple Healthy Fresh” Cookbook series:

8. Zucchini Frittata

FRITTATA: Zucchini/yellow squash frittata  with mushrooms, tomatoes and cheddar

Heat oven to 350, oil a baking dish.

1 ea. med. zucchini and yellow squash, sliced

2 oz. button mushrooms

2 tbsp olive oil, 4 cloves pressed garlic

Spices; 1 tsp ea. lemon and orange peppers, 2 tsp dill and tarragon

6 eggs, beaten with spices

3/4 c shredded cheddar cheese

 

Slice into 1/4″ 1 yellow squash, 1 zucchini  and 2  oz. button mushrooms into a bowl.

Toss with 2 tbsp olive oil, 1-2 tsp ground lemon or orange pepper, 2 tsp dill and tarragon.

Beat and add 4-6 eggs with 2 tbsp water added, pour into vegetable mixture and add 3/4 cup shredded cheddar, pour into baking dish.

Slice tomato into 1/4″ slices and arrange on top.  Place in center rack of oven and bake for 30-40 mins, or until eggs are set and vegetables are browned at edges of dish. Serves 4-8, as main or appetizer/brunch.

7.  Simple Beef Stew

Simple Beef Stew

1 lb. beef tips or stew meat, cut into 3/4 inch chunks

2 tbsp corn starch, 3 tsp ea. garlic and onion powders, black pepper

2 tbsp olive oil

6 carrots, peeled and bias cut

6 celery stalks, bias cut, reserve celery leaves

Shake beef tips or cut beef 1/2″ cubes, with 2 tbsp cornstarch, 3 tsp ea. onion and garlic powders & black pepper, brown in 2 tbsp olive oil.

Add 6 carrots bias cut and 4-6 inner celery hearts with leaves, toss often to coat.

In bowl, add 1 can low sodium  condensed french onion soup, 1 empty can low-sodium beef stock, 2 tbsp cornstarch, 1 tsp marjoram & savory.

Add liquid mixture to beef and vegetables.

Bring to boil, turn to summer for 15-20 mins , stirring often until carrots are  somewhat soft.

6.

 

Almost Jambalaya

 

Almost Jambalaya

1 1/2 c leftover mixed Mexican rice

4 drumsticks, baked or fried and chunked

1 kielbasa sausage or link sausage

1 c low sodium beef stock

Spices: 1/2 tsp turmeric, 2 tsp ea. garlic and onion powder, plus 5-6 squirts very hot sauce

Brown 4 drumsticks lightly covered with Red Pepper Pepper, tear meat off in chunks

Meanwhile, brown one smoked link sausage, halved and biased cut

Add 1  1/2 c leftover mixed Mexican rice and chicken chunks

Add 1/2-3/4  c low sodium beef stock or broth

Spices: 1/2 tbsp red pepper flakes, 1/2 tsp turmeric, 2 tsp ea. garlic and onion powder, cayenne pepper pepper, plus 5-6 squirts very hot sauce

Simmer until sauce is thickened and flavors melded together.

At first you’ll think it’s bland, but wait for the aftertaste!

5.

Mexican Rice

Mexican Rice

Great vegetarian dish for any night of the week!  Freezes well for future dishes, such as “Almost Jambalaya” in chicken section.

Medium dice 4-6 lg peeled carrots, 3-4 celery stalks (with leaves),  1/2 ea. diced yellow, orange, red, green bell peppers and 1 med. onion, diced.

Spices:  2 tbsp red pepper flakes, 3 tsp cayenne pepper pepper, 2-3 tsp hot sauce.

Add 1/2 c brown/wild rice mix and toast with the vegetables and spices.

Add 1/2-3/4 c crushed tomatoes or sauce and 1 c low-sodium beef broth.

Cover and simmer for 30 -40 minutes or until rice is tender.

4. Crispy Cheddar and Olive Pizza

 

Crispy crust paper thin cheddar and olive pizza at Brique’s Bistro

Mix 1 tsp dry activated yeast, 1/2 c warm water, 1 tbsp  sugar.  Let proof for 15 minutes, add 1 c flour, let sit for 30-45 mins to rise.

Turn out on floured surface, roll 1/8th inch thin to fit your pan. Pre bake in 425 deg oven for 5 minutes.

Put enough tomato sauce to ‘paint’ the circumference of your dough , you don’t want to waterlog your crust! sprinkle lightly with cheeses and 1 topping of your choice.

Bake in 425 deg oven for 15-25 minutes, until cheese is browned and bubbly, crust is nicely browned.

3. Cheddar Stuffed Mustard Pork Chops

Cheddar Stuffed mustard-bay pork chop on tomato-onion puree — at Brique’s Bistro.

 

2 pork chops (can double)

4 oz. cheddar cheese

1 tbsp olive oil

4 bay leaves

Spices: 1/4 tsp ea. ground mustard seed pepper, BOT

1 14 oz. can crushed tomatoes

1/2 onion, roughly cut

 

Cut pocket in side of pork chop, insert slice of cheddar cheese and close with toothpick.

Fry in Olive Oil with bay leaf, sprinkling each side with Mustard seed Pepper, BOT (basil-oregano-thyme).

After pork chops are done heat through 14 oz. chunky tomatoes and 1/2 onion, chunked.

Process until smooth.

Put  1/2 c sauce on bottom of plate, place one pork chop in center (removing toothpick), place bay leaf in corner of plate.

Sprinkle plate with parsley and serve.

2. Two Part Chili

Chili in two stages: beans are drained and rinsed, celery carrots onion and garlic have been diced & added and a hamburger and sausage browning.

1 bag each Kidney and brown/pinto beans

8 garlic cloves

2 tbsp Olive Oil

1 lg yellow onion, diced

4 carrots

4 celery stalks

1/2 lb. ea. ground beef an d Italian sausage

1/2 cup red wine

4 cups water

Spices: 1 tbsp ea. chili, jalapeno, red pepper flakes, 2-3 tsp ea. cumin, paprika.

cheese, spring onions, low fat plain yogurt for topping

Soak and boil red and brown beans as described on previous recipe, then simmer with bay leaf, BOT.

Caramelize 6-8 garlic cloves in Olive Oil and 1lg yellow onion, diced.  Add 4 diced carrots, 3-4 diced celery stalks. Add spices as stated above. Simmer for 20 minutes.

Add 1/2 lb. ea. hamburger and sausage and brown with vegetable mixture.

Added the veggie-meat mixture to the beans with 1/2 cup red wine and 4 cups water and 5 oz. mushrooms.

Simmer for 2-4 hours until thickened and flavors have developed.

Finished Two-Part Red Wine Chili

Finished Two-Part Red Wine Chili

 1. Baked Eggplant Parmesan

Baked Eggplant Parmesan. You can see the layers of Eggplant and garlic-onion-celery-tomato sauce

1 large eggplant

1/4 c cornstarch

1 beaten egg

1/4 c parmesan

1/4 c vegetable oil

1 lg onion

3 stalks celery

6 garlic cloves

1 28 oz. can crushed tomatoes

1/2 c parmesan

Slice eggplant into 1/4″ slices, dredge in cornstarch, then beaten egg, finally in parmesan.  Fry in Vegetable oil and place on plate or baking sheet with coffee filters to drain oil.  Replace oil as needed.

In separate pan simmer small diced 1 lg onion, 3 celery stalks, 6 garlic cloves and 1 28 oz. can crushed tomatoes.

Layer sauce and eggplant in baking dish, leaving top layer of parmesan.

Bake in 350 deg oven for 30-40 minutes until flavors have come together and sauce has thickened.

Serve with large, crispy, crunchy salad.

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