steamed herb potatoes

Ingredients:

* 3 medium red potatoes
* 1 TBS fresh lemon juice
* 1 large clove garlic, pressed
* 1 TBS chopped fresh oregano
* 1 TBS chopped fresh parsley
* 1 tsp chopped fresh rosemary
* 2 TBS extra virgin olive oil
* salt and cracked black pepper to taste

Directions:

1. Bring lightly salted water to a boil in a steamer with a tight fitting lid.
2. Wash potatoes well and cut into bite size pieces. Place in steamer and cook until tender about 10 minutes, depending on size.
3. While potatoes are steaming, whisk together rest of ingredients.
4. Toss potatoes with desired amount of dressing and serve.

sourcewhf

Spicy cabbage soup

Ingredients:

* 1 medium onion, quartered and sliced thin
* 3 medium cloves garlic, chopped
* 1-2 tsp minced fresh chili pepper (serrano, or jalapeno)
* 2 tsp ground coriander
* 1 TBS dry mustard
* 5 cups + 1 TBS chicken or vegetable broth
* 2 TBS fresh lemon juice
* 2 medium-sized red potatoes cut in ½-inch cubes (about two cups)
* 1 15 oz can diced tomatoes
* 3 cups thinly sliced Savoy or green cabbage
* salt and black pepper to taste

Directions:

1. Heat 1 TBS broth in a medium soup pot. Healthy Saute sliced onion over medium heat for about 5 minutes. Stir in garlic and minced chili pepper. Continue to saute for another minute.
2. Stir in dried coriander and mustard. Add broth and the rest of ingredients except the cabbage, salt, and pepper. Simmer for about 20 minutes, uncovered, or until potatoes are tender.
3. Add cabbage, and cook for another 5 minutes. Season with salt and pepper to taste.

Serves 4

Healthy Cooking Tips:

Add more spices and chili pepper if you would like it spicier.

Let soup simmer for a little longer for a richer taste.


source whf

potato puree

1. garlic
potato
olive oil

Direction
Purée roasted garlic, cooked potatoes and olive oil together to make delicious garlic mashed potatoes. Season to taste.

2.Ingredients:

* 2 potatoes
* 3 TBS extra virgin olive oil
* 3 medium cloves garlic, pressed
* 3 TBS low-fat milk or dairy-free milk beverage (such as soy or rice milk)
* Sea salt and pepper to taste

Directions:

1. Fill the bottom of the steamer with 2 inches of water.
2. While steam is building up in steamer, press garlic and let sit for at least 5 minutes to enhance its health-promoting properties.
3. Cut potatoes into 1/2-inch cubes, leaving skin on.
4. Steam potatoes for 10 minutes.
5. Mash potatoes with olive oil, garlic, and milk. Add salt and pepper to taste.

Serves 2
source whf

blck bean chilli

Ingredients:

* 1 medium onion, chopped
* 1 medium green bell pepper, diced into 1/4-inch pieces
* 1 TBS + 1-1/2 cups vegetable broth
* 6 medium cloves garlic, chopped
* 4 cups or 2 15 oz cans black beans, drained
* 1 8 oz can tomato sauce
* 1 15 oz can diced tomatoes (do not drain)
* 2 TBS ground cumin
* 2 TBS red chili powder
* 2 TBS dried oregano
* 1 cup corn kernels, fresh or frozen
* 1/4 cup fresh chopped cilantro
* salt and black pepper to taste

Directions:

1. Heat 1 TBS broth in a medium size soup pot. Healthy Saute onion and bell pepper in broth over medium heat for about 5 minutes, stirring frequently, until translucent. Add garlic, cumin, and red chili powder and continue to saute for another minute.
2. Add 1-1/2 cups broth and the rest of ingredients, except for the cilantro and corn. Simmer for another 20 minutes uncovered. Add corn and cook for another 2 minutes. Add chopped cilantro and season with salt and pepper to taste.

Serves 4

Serving Suggestions Serve with
* Romaine and Avocado Salad

source: wh food