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Inside the Book

Table of Contents

Why I Wrote It

Samples From Chapters

About the Authors

Why An e-Book?

e-Consult Services


More Recipes in the Book

Mushrooms Menlo with Onions, Garlic and Peppers

1 lb. fresh mushrooms and cut in half or quarters
2 Bell peppers of any color and cut into 1-inch squares
1 large onion cut in thin slices
2 T garlic minced
3 T olive oil


2 T Dijon mustard
2 T Worcestershire sauce
3 T brown sugar
3/4 C red wine
salt and pepper to taste

-- Simmer for 45 minutes.

In heavy pan or dutch oven, saute the vegetables in the olive oil. While they are softening, stir together the sauce by making a paste of the mustard, Worcestershire, and sugar. Once the vegetables have cooked down and are soft, add the sauce. Continue cooking for about 45 minutes so that the sauce has reduced. Serve with whole grain pasta, brown rice, or bulgur and a salad.

Variation: Chicken, pork, or beef in stewing size chunks may be browned separately and combined with the rest of the dish when the sauce and vegetables are combined.

Wholewheat Pasta and Navy Bean Salad

6 ounces uncooked dry wholewheat pasta
2 T chopped olives
3 tablespoons capers, drained
2 tablespoons finely chopped parsley
2 tablespoons cider vinegar
2 tablespoons extra virgin olive oil
1 tablespoon dried basil leaves
1 garlic clove, minced
2 C. or 1 151/2-ounce can navy beans
4 romaine lettuce leaves

Cook the pasta in accordance with the directions on the package. Mix the olive, capers, parsley, vinegar, oil, basil, and garlic in a bowl. Put the beans and cooked pasta in a strainer. Drain and run under cool water. Toss the pasta mixture and the olive mixture in a bowl. Place a lettuce leaf on each plate and place 1 cup of the pasta mixture on top of each.

Whole Wheat Pancakes

Dry ingredients

1 1/3 C whole wheat pastry flour
4 T sugar
3 t baking powder
1/2 t salt (optional)
4 T wheat germ or bran
4 T corn meal
4 T flax seed meal

Liquid ingredients

1 1/2 C water
2 eggs
3 T vegetable oil

Mix dry ingredients, then liquid in separate bowls. Whisk wet ingredients until forthy. Mix wet ingredients into dry until barely mixed. Cook in preheated cast iron pan with a little oil or healthy margarine. Turn when bubbles form.



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