From: Blaney, D and Diehl, H. “Hummus 1.” The Optimal Diet. The Official CHIP Cookbook. Autumn House Publishing, 2009. 63. Print. Ingredients: 2 cups cooked garbanzo beans 1 tsp tahini (sesame butter) 1 tsp sesame oil 1 ½ Tbs lemon juice ¼ cup parsley, chopped ¼ tsp garlic powder ¼ cup green onions, chopped ½ … Continue reading CHIP Hummus Low Oil
CHIP Hummus No oil
From: Blaney, D and Diehl, H. “Hummus 2.” The Optimal Diet. The Official CHIP Cookbook. Autumn House Publishing, 2009. 63. Print. Ingredients: 2 cups cooked or canned garbanzo beans (garbanzo liquid as needed) 3-4 Tbs lemon juice 2 garlic cloves ⅓ cup tahini (sesame butter) 1 tsp onion powder ¼ - ½ tsp salt (to … Continue reading CHIP Hummus No oil
Pita Sandwiches
Ingredients: Pita Bread (Toufayan Wheat Whole Pitas (Walmart) or Clark’s Pitas (have to order 423-949- 4333) Diced/sliced or shredded veggies of choice (examples below) Shredded lettuce Sliced olives Diced tomatoes Diced cucumbers Shredded carrots Sprouts Diced avocado ¼ cup Hummus (no oil or low oil) Drizzle of tofu sour cream Directions: 1. Cut pita bread … Continue reading Pita Sandwiches
Raita
Ingredients: 1 tomato, diced 1 cucumber, diced 1 white or red onion, diced 6 oz container of unsweetened soy or coconut unflavored yogurt--can also use Vegan Greek style yogurt (available at Publix Earth Fare) Salt to taste Pepper to taste Directions: Combine all ingredients Enjoy!
Samosas
Filling Ingredients: 2 lbs potatoes, diced 8 oz frozen green peas 3 tsp oil 2 tsp cumin seeds 1 tsp coarse coriander powder ½-1 tsp salt ⅛ tsp raw mango (amchur) powder Directions: Boil and dice potatoes, set aside Partially smash green peas Heat oil and roast cumin seeds Add partially smashed green peas, potatoes, … Continue reading Samosas
Palak with Tofu
Ingredients: 4 cups (32 oz) frozen spinach 5 cups water 1 cup almond milk 5 Tbs cooking oil 4-5 Tbs crushed canned tomatoes 1 medium onion, sliced 3-4 peeled cloves garlic (crushed) 2-3 tsp crushed ginger 1 block extra-firm water packed tofu (consider stir frying tofu ahead) Seasonings 1 tsp salt ½ tsp Garan Masala … Continue reading Palak with Tofu
Indian Rice
Ingredients: 1 cup Basmati Rice 3 cups water ½ cup green peas (Optional) 1 tsp Cumin seed (opt) 1 Bay leaf (opt) Salt to taste Directions: Wash Rice Add water, salt green peas, and cumin seed Cook covered till water boils Keep half covered and cook for 5 minutes at lower (1 or 2) temp … Continue reading Indian Rice
White Chole
Ingredients: 1 cup (8 ounces) garbanzo beans 5 cups water ½ onion, grated 3 garlic cloves (peeled and crushed) 2 tsp ground ginger ½ tsp baking soda 2 Tbs oil 3 Tbs crushed tomatoes (can use tomato paste or fresh crushed tomatoes) 6 ounces unflavored soy or coconut yogurt (available at Publix or Earth Fare) … Continue reading White Chole
Pesto Pizza
Ingredients: 4 whole wheat sub buns, cut in half 4-8 Tbs Italian Pesto Tomato, sliced thin Green onions, chopped Directions: Top sub bun with Italian Pesto, tomato, and green onions Warm in oven at 350 degrees F for 5-7 minutes
Italian Pesto
Ingredients: 2 cups of fresh basil packed down (may also substitute parsley or cilantro for part) 2-4 cloves garlic 1 Tbsp pine nuts Pinch of salt ⅓ cup cold pressed olive oil Directions: Process all ingredients together in a food processor. Refrigerate until ready to use.
DWTDHixson 