Why? Eat And Enjoy Raw Veggies, 20 Ways Too

Why? Eat And Enjoy Raw Veggies, 20 Ways Too Chef K.T. Murphy For some, the thought of eating vegetables is almost too much to bear, and while eating raw vegetables might not sound that appealing, there are numerous health benefits to doing so: Very low in calories No fat in the vegetables themselves and fat…

Brussels Sprouts Nature’s Perfect Food For Your Health

Brussels Sprouts Nature’s Perfect Food For Your Health by Chef K.T. Murphy Yea Right, you just may remember Brussels sprouts as those small, round veggies that ended up on your plate as a child. Like most children, you probably didn’t want to eat them or cringed at the way they smelled while cooking. Despite these…

Basil Broccoli Tureen

Basil Broccoli Tureen by Chef K.T. Murphy Ingredients 4-1/2 cup coarsely chopped fresh broccoli 1/2 white wine 4 egg whites 2 egg yolks 1 T. grated Parmesan cheese 2 tsp lemon juice 1/2 tsp dried basil 1/4 tsp salt 1/8 tsp pepper 12 cherry tomatoes, halved Fresh basil leaves (optional)   Directions: Combine broccoli and water…

Baked Cauliflower with Parmesan Cheese

Ingredients: 1 large head (about 8 cups) of cauliflower cut in 1 inch thick slices of cauliflower florets 2 tbsp extra-virgin olive oil 2 tbsp balsamic vinegar 1 tsp dried marjoram ½ cup Parmesan cheese, finely grated Salt and pepper Instructions: Preheat oven to 450 degrees Fahrenheit. Combine cauliflower florets, oil and marjoram in a…

Breaded Tofu for Kids

Breaded Tofu for Kids By Chef K.T. Murphy Ingredients: 1 carton extra-firm tofu ¼ cup cornmeal ¼ cup wholemeal flour ¼ cup fine breadcrumbs Salt and pepper to taste Instructions: Drain the tofu from its liquid, but keep it moist. Slice lengthwise into 16 equal size pieces. In a small bowl, combine flour, cornmeal, breadcrumbs…

Broccoli and Walnut Stir-Fry

Broccoli and Walnut Stir-Fry By Chef K.T. Murphy Ingredients: 2 onions, chopped 2 carrots, chopped 2 tbsp oil 2 tbsp walnuts 1 cup of vegetable broth 1 cup mushrooms, such as fresh shiitake, sliced 1 head of broccoli, coarsely chopped 1 tbsp cornstarch, dissolved in 2 tablespoons cold water 3 tbsp soy sauce Salt and…

Healthy Lemon Tahini Salad Dressing

Healthy Lemon Tahini Salad Dressing By Chef K.T. Murphy Ingredients: Juice of 1 lemon 2 cloves of garlic, crushed 2 tbsp water 2 tsp fresh ginger, grated ½ tbsp soy sauce ½ tbsp sesame oil Salt and pepper to taste Instructions: Place all ingredients into a container with a lid and shake for approximately ½…

Homemade Fruit Sorbet

Homemade Fruit Sorbet By Chef K.T. Murphy Ingredients: 4 cups fresh fruit 1/2 cup fresh orange juice 1 pinch  salt sugar to taste Instructions: Spread sliced fruit in one layer on a baking sheet. Freeze, uncovered, until frozen solid. Once the fruit is frozen, let thaw at room temperature for 15 minutes. Place in a…

Lentil Bolognese Sauce

Lentil Bolognese Sauce By Chef K.T. Murphy Ingredients: 1 onion, chopped 2 celery sticks, thinly sliced 2 carrots, grated 2 garlic cloves, minced 3 tbsp olive oil 2/3 cup red lentils 1 can (14oz) chopped tomatoes 2 tbsp tomato paste 2 cups vegetable broth 1 tsp Italian Spices Salt and pepper to taste Instructions: In…

Mediterranean Beans

Mediterranean Beans By Chef K.T. Murphy Ingredients: 1 (10 oz.) package frozen baby lima beans ¼ C. chopped onion 1 clove garlic, crushed 1 Tablespoon fat-free margarine 1 C. diced, canned tomatoes with juice ½ teaspoon dried mint leaves, crushed Instructions: Cook lima beans according to package directions. Saute onion and garlic in margarine until…

Pear and Turnip Delight

Pear and Turnip Delight By Chef K.T. Murphy Serves 4-6 Ingredients: 1 lb turnips 3 pears 1 shallot, peeled and thinly sliced 3 tbsp unsalted butter 2/3 cup walnut halves Juice of ½ lemon Salt and pepper Handful of chopped parsley Instructions: Peel the turnips and cut them into half lengthwise. Then cut them into…

Potato Slices with a Kick

Potato Slices with a Kick By Chef K.T. Murphy Ingredients: 6 large potatoes 3 tablespoons soy sauce 1 teaspoon ground thyme 1 teaspoon rosemary 3/4 teaspoon oregano 1/4 teaspoon salt 1 minced garlic clove 1 1/2 tablespoons olive oil Instructions: Preheat oven to 375 degrees. Cut potatoes into wedges. Line wedges in a 9X13 inch,…

Quick Chili Shrimp Pasta

Quick Chili Shrimp Pasta By Chef K.T. Murphy Ingredients: 2 cups of cooked, peeled, and ready to eat shrimp 1 clove garlic crushed 1 tablespoon deseeded and chopped chilis 1 tablespoon olive oil Juice of one lemon Fresh chopped parsley to garnish Salt and pepper to taste Whole wheat spaghetti for four Instructions: Cook and…

Fruity Couscous Salad

Fruity Couscous Salad By Chef K.T. Murphy Ingredients: 2 cups cooked whole-wheat couscous 2 tbsp extra-virgin olive oil 2 tbsp orange juice 1 tbsp cider vinegar 1/3 cup dried cranberries 1/3 cup blueberries 1/3 cup raspberries 1/2 cup mango, chopped 1/2 cup fresh peach, chopped 2 tbsp sesame seeds 2 tsp green onions, finely chopped…

Red Kidney Bean Spread

Red Kidney Bean Spread By Chef K.T. Murphy Yields 1.5 cups Ingredients: 1 (15.25oz) can red kidney beans, rinsed and drained 1 red bell pepper 1 green bell pepper 1 tbsp tomato paste 1/2 tsp grated lemon rind ½ tsp fresh lemon juice Dash of cayenne pepper Salt and pepper to taste Instructions: Half both…

Salmon and Spinach Gratin

Salmon and Spinach Gratin By Chef K.T. Murphy Ingredients: 1 lb salmon fillets, washed and dried ½ stock cube 1 tsp cornflour 2 cups single cream 3 tbsp pine nuts 10 oz frozen spinach, thawed Butter Salt and pepper Instructions: Preheat oven to 400ºF. Grease an ovenproof dish with butter and line with the thawed…