Some people believe that to make a healthy meal the cook has to slave in the kitchen for half a day and this after spending another half a day looking for fresh or organic ingredients. But none of this is true. Some of the healthiest meals take very little time and even organic ingredients can be found at the local supermarket. More, anyone with even a small backyard, or who belongs to a community garden, can grow their own vegetables and herbs organically.

Fried Zucchini Cakes

1 pound of zucchinis

2 shallots, minced

1 Thai chili, crumbled

2 cloves garlic, crushed

1/2 cup of stone ground whole wheat flour

1/2 tbs. baking powder

1/4 cup olive oil

Olive oil for frying

Sea salt to taste

Run the zucchini through a food processor until they’re well grated, but not mushy. They can also be grated on a box grater into a large mixing bowl. Add all the ingredients up to the whole wheat flour. Then, sift the flour with the baking powder into the other ingredients and mix. Add olive oil a little at a time till you have a batter that will hold its shape and isn’t too wet.

Heat the olive oil in a large skillet.

With your finger, make little patties and fry them about three minutes to a side or until they’re golden brown. Fry in batches. Drain on paper towels.

Serve hot.

Ginger Beef and Vegetable Stir Fry

Use lean meat for this one. Marinating it first will make it tender and improve the flavor.

1 lb. boneless top round steak

2 tbs. tamari (gluten free soy sauce)

1 tbs. fresh, grated ginger

1 tbs. minced garlic

2 tsp. sesame oil

1 cup julienned sweet red peppers

2 scallions, sliced

1/3 cup julienned celery

1/4 cup plus 2 tbs. water

1 cup snow peas

1 tsp. potato starch

3 cups hot cooked brown rice

Place the steak in the freezer for about 20 minutes. This makes it easier to slice. Slice the meat across the grain and on the diagonal to make thin, 1/4 inch strips. Place in a mixing bowl and add tamari, ginger, garlic and one teaspoon of the oil. Mix well and let it marinate while you cook the vegetables.

Heat a frying pan or a wok over high heat. Add the remaining one teaspoon of oil. Add the peppers, scallions and celery. Stir fry briskly. Add 1/4 cup of the water and stir fry continually for two minutes. Then, using a slotted spoon, transfer to a plate.

Add the meat and its marinade to the skillet or wok. Cook, stirring, for about five minutes or until the meat browns. Add the cooked vegetables and the snow peas.

Combine the potato starch and the remaining one tablespoon of water. Add to the pan and stir until the sauce thickens, about one minute. Serve over the rice.

Oysters Florentine

Florentine means that it’s served on a bed of spinach

2 lbs. spinach

10 large oysters, well scrubbed

1/2 small onion, minced

1 cup minced celery

2 tbs. butter

1/4 cup minced fresh parsley

1 tbs. whole wheat pastry flour

1/2 cup skim milk

1/2 cup shredded Cheddar cheese

Dash of cayenne pepper

Parsley sprigs for garnish

Preheat oven to 350 degrees F.

Rinse the spinach till all the grit is removed. Then, place in a large saucepan with only the water left on the leaves. Steam until wilted. Let it cool a bit, then chop.

Place the onions and celery in a medium sized skillet with one tablespoon of the butter. Cook over medium heat, stirring frequently, till the onions are translucent. Add the parsley and stir. When the parsley\’s a little wilted, remove it from the heat.

In a small saucepan, melt the remaining butter and stir in the flour. Cook over low heat for one to two minutes, then whisk in the milk. Remove from the heat when thickened. Add the cheese and cayenne pepper. Stir till the cheese is melted.

Mix the spinach-onion mixture and cheese sauce in a medium sized bowl. Open the oysters and arrange sixteen of the shell halves on a baking sheet. Place one oyster in each shell. Top each oyster with some of the cheese and spinach sauce. Bake for 15 minutes. Remove from the oven and garnish with parsley.

Portuguese Chick Peas

1 can of chick peas, drained

2 tbs. diced onions

2 cloves garlic, thinly sliced

2 tbs. red wine vinegar

2 tbs. minced fresh cilantro

1 tbs. olive oil

1 can of tuna packed in water and mashed into paste

4 thick slices crusty bread

In a large bowl, toss the ingredients, save the bread. Chill, then serve with the bread.

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Category: Food and Drinks
Keywords: organic ingredients, four quick, whole wheat, healthy meals, potato starch, high heat, snow peas