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The Center For The Improvement Of Human Functioning International
A Non-profit Medical, Research and Educational Organization
3100 North Hillside Avenue, Wichita, KS 67219 USA
Phone: 316-682-3100; Fax: 316-682-5054
Recipes From The Taste Of Health Restaurant
As Featured on KSN's Hello Wichita
| Zesty Gazpacho |
Makes 8 (1 cup) servings.
- 2 (16 oz.) cans tomatoes, unsalted
- 1 large cucumber, chopped
- 1 medium onion diced
- 1 large green bell pepper, chopped
- 3 ribs celery, chopped
- 1 cup red cabbage, chopped
- 1/4 cup cilantro, chopped
- 1 tablespoon canola oil
- 1/4 cup lemon juice
- 2 teaspoons dill
- 1/2 cup skim milk, plain yogurt
- 2 cloves garlic, chopped
- 1/4 cup chicken broth powder
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In a blender add one can tomatoes and half of the cucumber, onion, pepper and celery. Quickly blend by turning the blender on and off about 3 or 4 times so that everything is still a little chunky. Pour into a bowl. Add remaining can of tomatoes into blender along with the chicken broth powder, garlic and yogurt. Blend until smooth and add to bowl.
Add remaining cucumber, green pepper, onion, celery, cabbage, cilantro, oil, lemon juice and dill. Mix well and chill. Best made the day before you serve it.
Nutritional Information Per serving:
Calories 74, Grams of fat 2.5g, Total Fat 31%, Polyunsaturated 35%, Monounsaturated 51%, Saturated 14%,
Wholeness 82%, Carbohydrates 52%, Protein 16%, Sodium 885 mg, Fiber 1.6g
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| Kidney Bean Salad |
Makes 14 (1 cup) servings.
- 8 cups kidney beans, cooked and chopped
- 1 cup green bell pepper
- 2 cups corn
- 1/2 cup onion, chopped
- 2 cups tomato, chopped
- 1/8 cup lemon juice
- 1/4 cup olive oil
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Mix together, chill and serve.
Nutritional Information Per serving:
Calories 171, Grams of fat 4.4g, Total Fat 23%, Polyunsaturated 17%, Monounsaturated 68%, Saturated 15%,
Wholeness 80%, Carbohydrates 59%, Protein 18%, Sodium 25 mg, Fiber 1.05g
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| Artichoke Chicken over Rice |
Makes 10 generous helpings.
- 8 boneless chicken breasts, skinned and split
- 1 teaspoon pepper
- 1/2 teaspoon sea salt
- 1 teaspoon paprika
- 1 (12 oz.) can artichoke hearts, drained and halved
- 8 ounces fresh mushrooms, sliced
- pinch or two tarragon
- 2-3 tablespoons arrowroot
- 1/3 cup white wine
- 1 1/2 cups water, divided
- 1 1/2 tablespoons vegetable chicken broth powder
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Cut chicken in bite-size pieces and sprinkle with salt, pepper and paprika. Saute chicken in pan using just enough canola oil (approximately 1 tablespoon) to cook to a golden brown. Place artichoke hearts around chicken in a large casserole dish. Mix 1 cup water and 1 1/2 tablespoons vegetable chicken broth powder and set aside. Mix 1/2 cup water and 2-3 tablespoons arrowroot powder and set aside. Put mushrooms and a little of the chicken broth mixture in pan where chicken
was and season with tarragon. Saute for 5 minutes. Add arrowroot mixture, wine and rest of chicken broth mixture. Simmer 5 minutes. Pour over chicken. Cover and bake in 375° oven for 45 minutes. Serve over rice.
Nutritional Information Per serving:
Calories 150, Grams of fat 2.8g, Total Fat 17%, Polyunsaturated 34%, Monounsaturated 45%, Saturated 21%,
Wholeness 88%, Carbohydrates 18%, Protein 65%, Sodium 400 mg, Fiber 1.3g
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| Bread Recipe
Mix Together
1/2 cup Oil
3 tbls. Yeast
3/4 to 1 cup Sugar
Add 4 cup Hot Water
Mix Together
5 cup Whole Wheat Flour
6 cup Unbleached Flour
1 tbls. Salt
1/3 cup Ground Flax Seed
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- Dill Cheese Bread
- 1 cup Cheddar Cheese
- 4 thbls. Dill
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- Garlic Bread
- 4 tbls. Garlic
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- Oatmeal Poppy Seed Bread
- 1 cup Oatmeal
- 1/3 cup Poppy Seeds
- a little less flour
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- Maple Walnut Bread
- 3 3/4 cups Water
- 1 cup Maple in Yeast
- 2 tbls. Maple Flavoring
- 1 cup Walnuts
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- Honey Pecan
- 3 3/4 cup Water
- 1 cup Honey
- 1 cup Toasted Chopped Pecans
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- Multi Seed Bread
- 1/3 cup Pumpkin, Sunflower, Sesame Seeds
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- Multi Nut Bread
- 1/3 cup Peacan, Cashew, Ground Almonds
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- Loaded Bread
- 1 cup Cranberries
- 1/4 cup Pecans, Cashews, Ground Almonds, Pumpkin Seeds, Sunflower Seeds
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- Cinnamon Raison Bread
- 1 cup Raisons
- 4 tbls. Cinnamon
- 7 cups Unbleached Flour
- 4 cups Whole Wheat Flour
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- Note:
- Maple Walnut, Honey Pecan, Honey Whole Wheat, may need more flour.
- Oatmeal Poppy Seed may need less flour.
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In large bowl add oil, yeast, sugar, hot water, let activate. Add remaining ingredients to yeast mixture and mix well. Knead 5-8 minutes until smooth and elastic, adding more flour as needed.
Let rise until double (1-1 1/2 hours). Punch down and make into loaves or rolls. Let rise until almost double in size. Bake loaves at
350 ° for 40 minutes or until golden brown and when poked it springs back.
Nutritional Information each:
Calories 153, Grams of fat 3.7g, Total Fat 22%, Polyunsaturated 37%, Monounsaturated 53%, Saturated 10%,
Wholeness 75%, Carbohydrates 66%, Protein 13%, Sodium 0 mg, Fiber 4g
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