Using a food processor:
Time saving devices are a must for getting meals on the table quickly.
A mini processor takes an onion from whole to minced in less
than 30 seconds. Trim the root and top ends off and cut the
onion in half. Remove
the papery covering and the next layer. Place the cut side on the
cutting board, slice that half into, then again into fourths.
Now place about half the onion into the bowl and pulse the
blade about 3 times. Scrape down the sides and
add the rest of the onion and repeat.
minced garlic, simply peel cloves and place into clean and dry
bowl. If the bowl is wet, the pieces will stick on to the sides
get chopped finely enough.
few fresh herbs do well in the processor. The only one I would
try is rosemary - after the needles are removed from the branch.
greens will be turned to a watery mass in the processor.
bowl processors are helpful when making a large recipe or quantity
- like slicing 3 onions or grating 1 pound of carrots. Small
bowl processors at half the cost of a large one are useful several
times a day in most kitchens. Say you need 3 cloves garlic minced
and 1 tablespoon ginger grated- before you could find your knife
and cutting board you would have it all done! Here is an example
of a nice,
inexpensive, small processor.
Tips to Fortify
Foods with Phytochemicals
or grill onions and serve as a side dish or puree and add
to a salad dressing or sauce.
a whole head of garlic in foil and bake at 350 degrees for
30 minutes. Squeeze the soft roasted garlic into vinaigrettes
or mix into low fat mayonnaise. Use on sandwiches or as a salad dressing.
Sauté onions and garlic in cooking spray before
adding rice, barley, or buckwheat and cooking liquid
to make an easy pilaf.
garlic to every stir-fry, pilaf, vinaigrette, and marinade.
black-eyed peas, pinto beans or black beans for the garbanzo
beans in Hummus, the Middle Eastern spread. Serve with
black beans with cumin, jalapeno pepper and chili powder to
make a spicy Mexican Bean Dip.
a Southwestern Pizza by mixing the above bean dip with salsa.
Spread on a pizza crust,
top with red and green peppers,
onions, corn kernels, cooked chicken breast. Sprinkle with green onions
and reduced fat cheese.
rinsed and drained canned beans to pasta sauce, soups, & stews,
salads and stir fry dishes.
broccoli can be used on pizza, pureed into dips, or chopped
and put into vegetable soup.
cauliflower by cooking with potatoes. Mash, add nonfat
sour cream and skim milk, salt and pepper.
watercress leaves in mixed green salads. It’s cruciferous!
Fruit & Vegetables
large pieces of tomatoes, bell peppers, jalapeño peppers,
eggplant, onions, and garlic in 400 degree oven for 30 minutes.
Puree into a sauce or dice evenly and stir into pasta or
place on top of a pizza.
100% orange or apple juice to cook whole wheat couscous, bulgur
wheat, brown rice or pasta. Add dried cranberries or golden
raisins with cinnamon and cloves.
frozen berries in the microwave for 1 minute and add to dry
or cooked cereal.
orange juice with bananas, strawberries, silken tofu or yogurt
for a delicious smoothie. Puree apple
and frozen fruit for quick snacks or breakfasts.
the outer peel from lemons and oranges with a vegetable peeler.
Finely mince in
a small food processor and
store in the refrigerator. Add the minced peel to muffins and cakes, fruit
salads, vinaigrettes, and marinades.
chopped mushrooms for part of the meat in spaghetti sauce,
stew, or stuffing.
fruit and vegetables to create salsas
silken tofu lite until smooth and creamy, then
substitute for mayonnaise in salad dressings or dips.
silken tofu with frozen fruit and sweetener and use on cereal
or in place of yogurt.
vanilla flavored soymilk on breakfast cereal; mix in nonfat
for a richer flavor.
soynuts to coleslaw or a lettuce salad.
tempeh and use in a stir-fry with lots of fresh vegetables
dips and spreads with whole grain pita bread or nonfat
with whole wheat flour whenever possible. It is usually possible
to replace half of the all purpose flour
with whole wheat.
- Don’t forget air popped popcorn! Spray
with butter flavored cooking spray and lightly sprinkle with
strong tea and use in cooking. It adds flavor to vinaigrettes,
marinades and helps chicken breast develop a golden
fruit such as grapes, peaches, and pears in sweetened red wine.
Thicken the liquid with cornstarch for a dessert sauce.
By Barbara Gollman, M.S., R.D
Author of The Phytopia® Cookbook:
A World of Plant-centered Cuisine