Bonus Recipes For Spice up your life!

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Jodie Haynes
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1 Spice Up Your Life: The Flexitarian Way Bonus Recipes For Spice up your life! Crisped Rice Salad Spiced Egg Salad and Spinach Wraps Sautéed Corn and Sweet Onion Steamed Broccoli with Cashew and Almond Gravy Sloppy Vegetarian Joe Rice with Cannellini Beans Chicken in an Herb Yogurt Sauce Yogurt Baked Salmon Steaks Power Me Up Juice Coconut Cupcakes

2 Spice Up Your Life: The Flexitarian Way 1 All rights reserved. This e-book is a part of the Bonus Recipes from Spice up your life :The Flexitarian Way by Bindu Grandhi. No part of this e-book may be altered nor transmitted for resale. This publication can be used for his or her own use and distributed freely as an individual e-book, as long as NO PART OF IT IS ALTERED. If you are a company and would like to use this as a part of your employee healthy eating & wellness program please contact us for consultation. This e-book can be stored on a hard drive, CD, or other storage medium. You may print this e-book for your own personal at-home reading. You may transmit it to friends through and social networking sites. You may not: -Alter it in any way. The entire e-book must remain exactly intact. -Claim the copyright as your own. -Distribute for sale or otherwise in any printed version whatsoever. (For example, this means you may not print it out and bind it as a hard copy book for distribution.) -Post on a web site without express written permission from the author. By acquiring this e-book and its accompanying materials, you are agreeing to comply with the terms as outlined above. For more information visit

3 Spice Up Your Life: The Flexitarian Way 2 Crisped Rice Salad This unique salad combines the flavor of tomatoes, carrots and onions with a sweet tangy sauce and crisped rice (toasted rice cereal). It s super easy and can be served as an appetizer or snack! Prep Time: 20 minutes 4 plum tomatoes, diced 3 carrots, peeled and grated 1 medium sweet onion, peeled and finely diced ¼ cup fresh cilantro, chopped 1 tsp. salt 1 Tbsp. honey 1 Tbsp. lime juice 1 tsp. red chili sauce (or more if you like heat!) 4 cups crisped rice In a large mixing bowl, combine tomatoes, carrot, onion, cilantro, salt, honey, lime juice and chili sauce. Before serving, add the crisped rice and toss until well blended. Serve immediately (otherwise the crisped rice will get soggy). Scoop 1 cup of salad into each bowl.

4 Spice Up Your Life: The Flexitarian Way 3 Spiced Egg Salad and Spinach Wraps A filling and flavorful wrap is perfect for those Sunday brunches. My wonderful husband is the inspiration behind this recipe. You can use any wrap, Tomato Basil wraps are my favorite. Prep Time: 20 minutes 8 eggs, boiled and peeled ½ cup spring onions, chopped ¼ tsp. red chili powder ½ tsp. fresh ground pepper ¼ tsp. salt or salt to taste 1/3 cup low-fat mayonnaise 4 cups of baby spinach 4 wraps In a mixing bowl, place two eggs with yolk and six egg whites, and mash. Add spring onions, red chili, pepper, salt and mayonnaise. Mix until well blended. Place each wrap on a serving plate. Arrange 6-8 baby spinach leaves on each wrap. Scoop ½ cup of egg salad on each wrap. Fold and serve.

5 Spice Up Your Life: The Flexitarian Way 4 Sautéed Corn and Sweet Onion This quick and easy to make side dish is a terrific compliment to any main meal. Using fresh sweet corn is ideal. Prep Time: 15 minutes Cooking Time: 15 minutes 2 Tbsp. extra light olive oil 1 sweet onion, peeled and diced 2 green chilies, stemmed and slit in half lengthwise 4 cups of fresh sweet corn or 16oz package of frozen sweet corn, thawed ½ tsp. salt or salt to taste Garnish: 1 Tbsp. fresh chopped parsley In a non-stick skillet, heat the oil. Add the onions and chilies, and sauté over medium heat for 5 minutes. Add the sweet corn and cook for 5-7 minutes until the corn is tender. Add salt and garnish.

6 Spice Up Your Life: The Flexitarian Way 5 Steamed Broccoli with Cashew and Almond Gravy In this side dish, broccoli is coated with this most flavorful nutty gravy. It s absolutely a palette pleaser! Prep Time: 20 minutes Cooking Time: 15 minutes 2 heads of broccoli, washed, trimmed and separated into florets 1½ cups low-fat milk 1/3 cup cashews 1/3 cup almonds 1 Tbsp. all-purpose flour 1 tsp. brown sugar pinch of salt pinch of white pepper In a saucepan, over three-quarters of an inch of water, place a steamer basket. Arrange the broccoli in the steamer basket. Bring water to a full boil over high heat, cover and steam for 7 minutes until the broccoli is almost tender. Set aside. In a blender fitted with a steel blade, add the milk, cashews and almonds and blend until smooth. In a small saucepan over low heat, dry roast the flour for 1 minute, taking care not to brown the flour. Slowly add the cashew & almond milk, stirring constantly to prevent lumps until the sauce is smooth and thickened, about 5 minutes. Add brown sugar, salt and pepper, and heat for one minute. In a serving dish, arrange the broccoli and pour the cashew and almond gravy over the broccoli. Serve immediately.

7 Spice Up Your Life: The Flexitarian Way 6 Sloppy Vegetarian Joe This is a healthier alternative to the traditional sloppy joe. In this version, vegetables replace the meat and the combination of spices adds loads of flavor and satisfaction. I find that mini potato rolls go really well with this sloppy joe, but you can use your preferred bread choice. Prep Time: 15 minutes Cooking Time: 20 minutes 2 medium potatoes, peeled and quartered 2 Tbsp. extra light olive oil 1 medium sweet onion, peeled and diced 1 medium tomato, diced 1 cup fresh peas or frozen peas, thawed ½ tsp. ground cumin ½ tsp. ground coriander ¼ tsp. red chili powder 1 Tbsp. brown sugar 1 tsp. salt or salt to taste ½ tsp. fresh lime or lemon juice ¼ cup fresh cilantro, chopped 12 mini potato rolls, toasted Garnish: ¼ cup diced onions for topping ¼ cup sliced grape tomatoes for topping In a small saucepan, boil enough water to cover the potatoes, add the potatoes. Cook until tender. Discard the water and mash potatoes, set aside. Meanwhile, in a medium skillet, heat the oil. Add onion and sauté over medium heat for 5 minutes. Add the tomato and peas and cook for 5 minutes. Reduce heat to low, add the mashed potato, cumin, coriander, red chili powder and sugar, mix until all the ingredients are well blended. Cook for 5 minutes. Turn off heat. Add salt, lime juice and cilantro. Mix well. Scoop 1/4 cup of the vegetarian sloppy joe onto each roll, top with onions and sliced tomatoes and serve.

8 Spice Up Your Life: The Flexitarian Way 7 Rice with Cannellini Beans This is a very colorful and heart healthy dish. Sautéed onions and carrots compliment the cannellini beans along with the flavorful tomato sauce. Prep Time: 15 minutes Cooking Time: 20 minutes 1½ cups uncooked long-grain rice 2 Tbsp. extra light olive oil 2 carrots, peeled and cut into thin quarters 1 large red onion, peeled, quartered, and finely sliced oz can cannellini beans, drained and rinsed ½ tsp. red chili powder ¼ cup tomato sauce 1 tsp. salt or salt to taste Begin cooking the rice using your preferred method. Set aside. In a large skillet, heat the oil. Add the carrots and onions, and sauté for 7 minutes over medium heat. Add the beans, red chili powder, tomato sauce and salt. Simmer for 5-7 minutes. On a serving platter, form the rice into a ring. Fill the center with the cannellini bean and vegetables. Serve hot.

9 Spice Up Your Life: The Flexitarian Way 8 Chicken in an Herb Yogurt Sauce The sauce is what makes this dish. The combination of apple, herb, yogurt and spice kicks up the flavor and blends perfectly with the chicken. Prep Time: 15 minutes Cooking Time: 10 minutes ¼ cup apple juice 3 Tbsp. chopped fresh cilantro 2 Tbsp. chopped fresh mint leaves ½ cup greek yogurt 2 green chilies, stemmed and chopped 1 small sweet onion, peeled and chopped 1 tsp. minced garlic 1 tsp. minced ginger 2 Tbsp. extra virgin olive oil 1½ lbs chicken breast, skinless, fat deposits trimmed and cubed 1 tsp. salt 1 tsp. brown sugar In a blender fitted with a steel blade or food processor, add the apple juice, cilantro, mint, yogurt, chilies, onion, garlic and ginger. Pulse until coarse. In a medium non-stick skillet, heat oil. Add chicken and cook over medium flame for 5 minutes or until chicken is cooked through. Add the herb yogurt sauce, and cook over low heat for 5 minutes. Serve with brown rice or whole wheat flat bread.

10 Spice Up Your Life: The Flexitarian Way 9 Yogurt Baked Salmon Steaks Salmon is marinated in healthy and flavorful yogurt and then grilled. Easy and delicious! Prep Time: 15 minutes Marinate Time: 30 minutes Cooking Time: 6-8 minutes 4 Salmon fish steaks (about 2 lbs), small bones removed Salt to taste Lemon Juice ½ cup yogurt ½ tsp. turmeric ¾ tsp. red chili powder ½ tsp. garam masala ¼ tsp. white pepper Extra light olive oil for coating Garnish: 2 Tbsp. freshly chopped cilantro or parsley Sprinkle salt and lemon juice over salmon steaks and set aside to marinate for 15 minutes. In a medium bowl, combine yogurt, turmeric, chili powder, garam masala and white pepper. Taking one steak at a time, dip both sides into yogurt spice mix, coating evenly. Set aside. Marinate for 15 minutes. Heat a grill pan and coat with olive oil. Cook salmon on medium-high heat for 3-4 minutes on each side until it is cooked through. Garnish, sprinkle a little lemon juice and serve. Alternative Cooking Method: Preheat oven to 350 F. Place steaks on a baking dish and bake until golden brown, about minutes.

11 Spice Up Your Life: The Flexitarian Way 10 Power Me Up Juice Fresh juice made from natural fruits and vegetables is far better than store bought juice. This flavorful, nutrient packed and energy boosting drink has no additives or preservatives. Prep Time: 5 minutes Serves: 1 3 carrots, unpeeled and washed 1 small beet root, unpeeled and washed, cut into quarters 1 medium pear, unpeeled and washed, cored and cut into quarters Crushed ice for serving glass In a juicer, juice the carrot, beet root and pear. Pour into serving glass and serve. Note: If you do not have a juicer, cut the carrots, beet root and pear into bite size pieces. In a blender fitted with a steel blade, blend all the ingredients until smooth (add a little water if necessary). Strain the juice through a sieve and pour into serving glass.

12 Spice Up Your Life: The Flexitarian Way 11 Coconut Cupcakes These cupcakes are sweet, light and delicious! Using coconut milk instead of regular milk adds more flavor. I recommend Goya coconut milk but get what you can find. Prep Time: 15 minutes Cooking Time: minutes Serves: 12 cupcakes 12 cupcake liners 1½ cups all-purpose flour 1 cup sugar 1½ tsp. baking powder ¼ tsp. salt ½ cup Smart Balance 50/50 butter blend, room temperature 2 eggs 1½ tsp. vanilla extract ½ cup coconut milk Sweetened coconut flakes (optional) Preheat oven to 350 F and line a cupcake tray with paper liners. In a large mixing bowl, beat to combine the flour, sugar, baking powder and salt. Add the butter, eggs, vanilla extract and coconut milk. Beat at medium speed until batter is smooth. Scrape down the sides of the bowl. Fill cupcake liners evenly (about 2/3 full). Bake until pale gold, about minutes. (Insert a toothpick into the middle of a cupcake to check if it s done. If it comes out clean, the cupcakes are ready.) Let cool. Top with your favorite frosting and sprinkle with sweetened coconut flakes.

13 Spice Up Your Life: The Flexitarian Way 12 Thank You Visit for cooking demonstrations

Soups. Created by Nicole Porter Wellness

Soups. Created by Nicole Porter Wellness Soups Created by Roasted Carrot White Bean & Tahini Soup 11 ingredients 1 hour 4 servings 1. Preheat your oven to 375F and line a baking sheet with parchment paper. 2. In a large bowl, toss the chopped