Spinach Souffle Casserole
This is not a diet casserole, but lower fat ingredients can be substituted with little loss of taste. Some people even prefer the lower or nonfat ingredients.
1 12 oz package frozen spinach
8 oz grated cheddar cheese
8 oz cottage cheese
3 scallions
2 eggs
1 T butter
1 tsp flour
salt and pepper
Jian Bing
A few days ago I posted an article about Jian Bing, or Chinese crepes.
Chilli sauce:
1 teaspoon water
1 teaspoon chilli pepper sauce
Crepe:
1 tablespoon millet or soy flour
1 tablespoon white flour
Real Refried Beans
Most people scoop them out of a can, but there's no substitute for real beans made at home.
16 oz dry pinto beans (about 2 1/2 cups)
3 quarts of water
1 chopped white or yellow onion
1/3 cup lard or vegetable/olive oil (vegetarian)
Salt to taste
Seaweed salad dressing
3 seaweeds and smokey sesame oil ramp up any type of salad!
Dulse,Kelp and Nori seaweeds
olive oil
toasted sesame oil
Braggs amino acids
unpasturized cider vinager
sea salt
Salsa de Uña
A spicy, fresh salsa with a "bite" - uña means "fingernail" in Spanish. This is very similar to many American salsa recipes, but there are a few differences.
2 to 3 roma tomatoes, seeded and chopped
1/3 C finely diced yellow onion
1 green onion, chopped finely
3 serrano chiles, finely chopped
1 clove garlic, minced
Salmon Dill Filets
Salmon is one of the largest selling fish in the United States.
-4 Salmon Filets
-½ cup seasoned flour (salt, pepper, and paprika)
-1 Tbl olive oil
-2 Tbl fresh dill
-2 Tbl chopped shallots
-1 Cup of white wine




