Saladmaster Service 4

Healthy Cooking Center of America, LLC. Springfield Mo.

Healthy Recipes

To visit the Saladmaster Corporate Website Click Here>: http://www.saladmaster.com

Saladmaster makes your vegetables taste incredible, with more flavor and more nutrition in ever bite. Following is a guideline when cooking vegetables. With many vegetables, when the vapo-valve clicks, your food is ready. Some foods like whole beets or new potatoes or frozen corn on the cob need a few min on low after it clicks to completely cook.

If you like your vegetables cooked like my grandma used to cook them (very well cooked) follow the guide below. If you are like me and like them a bit more crunchy, you can eat as soon as you have a steady click from the vapo-valve. It's kind of a personal preference. Experiment and see how you like it the best!

COOKING VEGETABLES

Cooking vegetables the Saladmaster way Remember that pans should be at least 2/3-full to all the way full. Avoid peeling vegetables whenever possible since much of the vitamins and nutrients are in the skins.

Follow this simple two-step process:

1. Fresh Vegetables: Place fresh vegetables in correct size pan. Add enough water to pan to cover vegetables. Shake pan and drain. This restores water lost by the vegetables during shipping and storage.

Frozen Vegetables: When using frozen vegetables, simply place in pan; do not rinse.

2. Cover pan with lid and place pan over medium heat. When Vapo-Valve clicks, reduce heat to low. Begin timing vegetables according to the chart below.

Vegetable	Minutes
Asparagus, whole spears	5-7
Beans, green or wax	8-10
Beets, red, whole medium	50-60
Broccoli spears	5-7
Brussels sprouts	9-10
Cabbage, sliced	4-6
Carrots, sliced	9-10
Cauliflower, separated	6-8
Celery, sliced	5-7
Corn, kernels, frozen	1-2
Corn on the cob	10-12
Okra, small, whole	6-8
Onions, sliced	8-10
Peas, fresh or frozen	2-3
Peppers, green or	3-4
Potatoes, sweet, cubed	15-20
Potatoes, white, whole, medium	20-25
Snow peas	2-3
Spinach, fresh	2-3
Squash, summer, sliced	4-6
Squash, winter, diced	10-13
Zucchini squash, sliced	4-6

VEGETABLES

Fresh Asparagus with Almonds

Utensils: 3-quart saucepan &cover or 9" Skillet with cover, small gourmet skillet
Yield: 4 servings

2 pounds fresh asparagus
1 (2-ounce) package slivered almonds
1 teaspoon margarine or butter

Wash fresh asparagus and snap off tough stem ends.

Place fresh asparagus in 3 qt, or 9" skillet; Cover and cook on medium heat until vapo-valve clicks steady. Turn to low heat for 5-7 min.

In small skillet, melt margarine or butter over low heat. Add almonds; sauté. Top fresh asparagus with sautéed almonds before serving.

1 serving contains:

Cal	Prot	Fat	Carb	Fiber	Chol	Sodium
143	9.8 g	8.9 g	11.3 g	4.8 g	0 mg	18.2 mg

Stovetop Baked Potatoes

Utensil: Large skillet; Yield: 8 servings

4 medium potatoes
Cut potatoes in half, make a "cross" into meat side of each potato half; wipe dry with paper towel. Place meat side down in skillet. Cover; cook over medium heat until Vapo Valve clicks, reduce heat to low and cook 30 minutes.

1 serving contains:

Cal Prot Fat Carb Fiber Chol Sodium

38 1.1 g 0.05 g 8.6 g 0.3 g 0 mg 1.5 mg

AWESOME HONEY ORANGE SALMON

(Note to get more of the Good Omega 6 healthy fish oils that help your heart, you want to buy wild caught salmon, NOT farm raised. Another note: Most Chilean Salmon (from Chile) are farm raised. Farm Raised have only Omega 3 fatty acids and are out of balance. You need both 3's and 6's to get the most benefit from eating salmon.)

1/3 cup orange juice
1/3 cup soy sauce
3 tbsp. oil
3 tbsp. catsup
3 tbsp. honey

1 tsp. ground ginger cut on #1 blade
2 clove garlic on #1 blade
4 salmon steaks

Mix all in a cup, put Salmon in marinade and let marinate for approx 1 hour (Unless your in a hurry)

Pre-heat electric skillet to 350 degrees

Put salmon, skin side down in preheated skillet for about 3 - 4 min.

Add more marinade on top of salmon and cook for about 5-8 more minutes until it flakes.

If all of marinade is not used, you can add it to the salmon before serving.

(It will also keep for a few days in the refrigerator.)

Robb's Healthier Homemade Coleslaw Dressing

This is a great recipe for your own healthy cole slaw dressing and it tastes incredible.

Ingredients:

Approx 1/2 jar of Mayonnaise Substitute (You can use mayonnaise if you like) Nayonaise, or Hain brand Safflower Mayonnaise Substitute. (You can find it at most health food stores too).

"Grade B" PURE Maple Syrup (You can find it at most health food stores too> Mama Jeans has it in bulk).

Mix about 3-4 of tablespoons of vinegar in half a jar of mayonnaise to thin it out a little. .

Then stir in maple syrup slowly to taste. You can mix more or less to sweeten to taste.

Stir until creamy, add to a mix of Purple Cabbage, Green cabbage on your # 2 blade, 1 or 2 carrots on your #1 blade and an apple on your #2 blade for a quick easy healthy cole slaw.

Enjoy!!

Del's Cranberry Orange Salad Dressing

(Thanks to Del, for this wonderful recipe... you'll be missed)

1 cup fresh cranberries (organic preferably)

1 orange

2/3 cup raw honey or unprocessed raw cane sugar, (you can use sugar if you wish)

1/2 cup apple cider vinegar

1 teaspoon sea salt

1 teaspoon ground mustard seed

1 teaspoon grated onion

1 cup olive oil.

Place all ingredients in blender and combine then gradually add the olive oil.

Serve over bananas and pears or a fresh green salad.

Store in Refrigerator. Pull out several hours before serving to allow the olive oil to come to room temperature.

Buffalo Chili (Very lean meat that tastes like beef)

2 lbs package of Ground Buffalo meat (thawed/cooked in the 3 qt with insert).

4 cans kidney beans

4 cans stewed tomatoes Or 2 large cans

1 medium onion

1 package McCormicks Chili seasoning

½ to 1 tsp of cinnamon

10 drops of Tabasco Sauce

For thawed meat: Preheat 11" or gourmet skillet and cook meat first breaking it up as it cooks.

If meat is frozen, put 1-1/2 in. of water in bottom of 3 quart. Place frozen meat in 3 qt. insert. Place insert into 3 qt and put lid on. Turn to medium heat until vapo-valve clicks, then drop heat to med-low. (Note: Buffalo meat is very low in fat so it will not crumble apart like regular hamburger so you may have to break it apart as it cooks & thaws.

In 7 quart roaster, add Tomatoes, beans, diced onion (You can use #2 blade if you like), and seasonings add all other ingredients, cook on Medium Heat/ until valve clicks. Add meat when ready, drop heat to low until liquid has reduced to your desired consistency and your ready to eat. If the chili is to bitter for your liking add more cinnamon. Great with a cabbage salad and cornbread.

Connie's Delicious Vegetable Soup

2 leeks (whites only)

1/2 onion

3 boxes of veggie broth

4-5 medium potatoes

2 cups of chopped carrots (1/2 bag of baby)

1/4 head red cabbage

1/4 head green cabbage

2 stalks of broccoli

Seasoning of choice ( Spike, Santa Marie etc...)

Slice leeks thin and cut up onions. Saute until translucent. Add broth and seasoning (you may need to add a little extra for taste for when the veggies go in).

Cut all veggies into chunks, add everything except brocolli

Cook at medium until vapo valve clicks, turn to med low until carrots and potatoes are tender.

Add brocolli and cook for about 20 minutes more on low to med low