Hedi Levine - Natural Recipes for the Good Life: Using Wholesome Ingredients for Better Health

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Page 100 Curried Whole Wheat Couscous Pilaf 1 small onion, chopped 1 clove garlic, minced 2 tbsp (30 ml) butter 1 cup (240 ml) sliced mushrooms red bell pepper, chopped cup (120ml) fresh or frozen peas cup (120 ml) chopped green onion 1 cups (355 ml) water or broth tsp (1 ml) salt 2 tsp (10 ml) curry powder 1 cup (240 ml) whole wheat couscous In covered saucepan on low heat saut onion and garlic in butter until soft. Add mushrooms, bell pepper, peas and green onion and cook until nearly tender. Add water, salt and curry powder and bring to boil. Add couscous, stir, reduce heat, cover and cook for 35 minutes or until liquid is absorbed. Serves 8. Approximate nutritional analysis per -cup serving: Calories 184, Protein 6 g, Carbohydrates 33 g, Fat 3 g, Cholesterol 8 mg, Sodium 105 mg

Page 101 Kasha Varnishkas 2 tbsp (30 ml) butter or margarine cup (120 ml) chopped onion cup (120 ml) sliced mushrooms 1 cup (240 ml) uncooked kasha chicken or beef broth 2 tbsp (30 ml) minced fresh parsley 1 cup (240 ml) pasta bow knots (varnishkas) 2 tsp (10 ml) butter minced parsley In large skillet melt butter and saut onion and mushrooms. Prepare kasha according to basic directions on package, using chicken or beef broth as liquid. Add sauted vegetables when liquid is added and eliminate any additional butter or margarine. While kasha is simmering, cook pasta in boiling salted water until just tender, about 12 minutes. Drain pasta, return to pan and add butter. Combine with kasha and sprinkle with parsley before serving. Serves 4. Approximate nutritional analysis per serving: Calories 300, Protein 9 g, Carbohydrates 46 g, Fat 10 g, Cholesterol 21 mg, Sodium 89 mg

Page 102 Knishes PASTRY: 2 cups (480 ml) all-purpose flour tsp (3 ml) salt 1 egg or 2 egg whites, plus 1 egg white, slightly beaten 2 tbsp (30 ml) vegetable oil, plus additional, for brushing dough cup (120 ml) water ONION FILLING: 1 cup (240 ml) chopped onion 2 tbsp (30 ml) butter or margarine cup (180 ml) cooked kasha pinch pepper CHICKEN FILLING: 1 cup (240 ml) diced cooked chicken cup (180 ml) cooked kasha cup (60 ml) finely chopped celery 3 tbsp (45 ml) mayonnaise tsp (3 ml) poultry seasoning tsp (3 ml) lemon juice pinch salt EGG FILLING: cup (180 ml) cooked kasha 3 hard-cooked eggs, chopped 3 tbsp (45 ml) pickle relish 1 tbsp (15 ml) minced onion 2 tsp (10 ml) prepared mustard FRUIT & NUT FILLING: cup (180 ml) kasha cup (80 ml) chopped walnuts cup (80 ml) diced dates cup (80 ml) diced raisins cup (80 ml) honey 1 tsp (5 ml) cinnamon tsp (1 ml) nutmeg

Page 103 Pastry: Combine the flour and salt in a medium bowl. Make a well in the center. Add 1 egg, oil and half of the water. Stir with a wooden spoon, adding the remainder of the water to make a smooth, pliable dough. Turn the dough out onto a lightly floured board; knead a few times. Brush the dough with oil; cover with plastic wrap and let rest for about 1 hour. At this point the dough may be refrigerated overnight. Roll the dough on a floured board, to an 18-inch square or as thin as possible. Brush the dough with oil. Cut into 36 3-inch squares or rounds. Brush the center of each with oil and fill with approximately 1 full tsp of filling; moisten the edges with water; fold over; seal the edges. Place on a lightly greased baking sheet. Brush the tops with the beaten egg white. Bake at 375F (190C) for 1215 minutes or until lightly browned. Yields 36 snack-size knishes. Onion Filling: Saut the onion in the butter or margarine; add the kasha and seasoning. Use to fill knishes. Bake as above. Yields 1 cups. Chicken Filling: Combine all ingredients and use to fill knishes. Bake as above. Yields 1 cups. Egg Filling: Combine all ingredients and use to fill knishes. Bake as above. Yields 1 cups. Fruit & Nut Filling: Combine all ingredients and use to fill knishes. Bake as above. Yields 1 cups. Approximate nutritional analysis per onion knish: Calories 46, Protein 1 g, Carbohydrates 7 g, Fat 2 g, Cholesterol 7 mg, Sodium 38 mg Approximate nutritional analysis per chicken knish: Calories 51, Protein 2 g, Carbohydrates 6 g, Fat 2 g, Cholesterol 8 mg, Sodium 41 mg

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