Salvestrol Richest Recipes

SALVESTROL RICHEST RECIPES

NATURE’S DEFENCE THE ANSWERS ARE IN FRONT OF US

SALVESTROL RICHEST RECIPES

WELCOME Nature’s Defence is an innovative research company that brings together a unique blend of scientific expertise. Our industry-leading research facilities and ethical approach to business means we are uniquely placed to deliver groundbreaking new research technologies, that work with nature for the benefit of both mankind and the environment. To learn more about Salvestrols visit www.informed-health.org

SALVESTROLS VOTED THE

Nº1

BIG IDEA

OF THE YEAR

Voted Nº1 Big Idea in Health, by Dr John Briffa, Observer Magazine.

SALVESTROL RICHEST RECIPES

WHAT ARE SALVESTROLS?

This Morning’s Dr Chris Steele said, “I have looked at the research behind Salvestrols which is very persuasive.”

Salvestrols are recently discovered, plant based nutrients - phytonutrients - which appear to be one of the most important components present in fresh fruit and vegetables and may be responsible for some of the major health benefits provided by these food sources. But, Salvestrols are normally present at such low levels in the modern diet that, until now, scientists had thought them to be insignificant to contribute to good health. Salvestrols have been described by Professor Dan Burke as “The most significant breakthrough in nutrition since the discovery of vitamins.” And, the research team who first discovered Salvestrols and identified them as essential to our wellbeing, have now gained a detailed understanding of how the body uses these compounds. Salvestrols - disappearing form the modern diet at an alarming rate Salvestrols are produced in plants in order to protect themselves from attack by disease. This protective mechanism, first developed in mammals 150 million years ago, uses these dietary nutrients obtained from plants to help maintain good health. However, research is now showing that Salvestrols are severely depleted in modern food compared with the human diet even a century ago. The introduction of modern intensive farming methods means we now use disease control spray programmes on food crops which inhibit the natural production of Salvestrols. In addition Salvestrols - commonly bitter tasting - are being actively removed during food processing in order to improve the sweetness of products such as fruit juices. Moreover, modern crops are bred to be sweeter, so the Salvestrol component in these newer varieties is becoming further depleted. Evidence indicates that Salvestrols are disappearing from our diet at an alarming rate and emphasises the importance of seeking to increase one’s intake of these essential phytonutrients. Salvestrol food sources Because Salvestrols are a group of chemically unrelated phytonutrients, and are defined by the way in which the body uses them, it is not easy to make simple recommendations such as, eat more oranges, for example. Salvestrols are generally present at higher levels in red and green fruit and vegetables and so these foods should make up the main sources of these beneficial compounds for people wishing to

consume diets rich in these nutrients. However, the science of Salvestrols is constantly developing and as more and more food sources are screened for their presence, not only is it becoming apparent that they are rapidly disappearing from the diet, but also that some means of simplifying the way in which their content can be measured needed to be developed. Keeping it simple with the Salvestrol Points System Research shows that the modern day consumption of Salvestrols is down by over 80% compared to as little as a century ago. So, based on current research, we have set out a points guide to simplify how you can measure your daily intake of Salvestrols and attempt to get it back to the levels which were typically consumed by previous generations. Data indicates that the typical pre-Victorian and Victorian diet consisted of no less than 12mg of Salvestrols (the researchers have designated this as 100 points) whereas the modern diet only approximates to 2mg - at most. Therefore the following recipes have been put together as an inspiration for you in your quest to increase the Salvestrol content of your diet. We are by no means suggesting a specific rigid dietary plan and you should always consult your doctor before making any significant changes to your diet. Consideration must be given to ensuring you maintain a diet that is rich in all the essential nutrients that make up a healthy balanced diet. Minimum Recommended Daily Salvestrol Intake: 100 points The recommended daily intake is based on a continuing screening of different varieties of fruits and vegetables. The daily intake for a healthy person should be a minimum of 100 points which will bring you back up to the sorts of minimum levels which were consumed a century or so ago. In this recipe guide the points shown are from non-organic produce - you can quadruple the points for each recipe if you use organic produce. These recipes have been specifically designed to ensure that consumers enjoy healthy, tasty foods which are known to contain the highest levels of Salvestrols identified in currently available foodstuffs. We have looked at over 8000 recipes to bring this selection to you.

SALVESTROL RICHEST RECIPES

CONTENTS Click a recipe below to view more information. Salads side dishes and snacks 1. Wild carrots with fresh mint 2. Fresh asparagus in butter sauce 3. Asparagus salad 4. Sweet and sour wild carrots 5. Artichokes in dipping sauce 6. Broccoli with garlic mayonnaise 7. Curried chicken salad with grapes 8. Lettuce salad with avocado 9. Garden tuna vinaigrette 10. Turnip, mustard or dandelion greens Soups 11. Asparagus broccoli or cauliflower soup 12. Asparagus soup 13. Cream of asparagus soup 14. All day vegetables deluxe 15. Beef and cabbage soup 16. Vegetable soup with basil au pistou 17. Chunky vegetable soup with dumplings

Main courses 18. Anginares me anitho artichokes with dill 19. Asparagus with garlic and basil 20. Avocado ahdi 21. California chicken 22. Chicken and fresh vegetable provencale 23. Algerian cooked wild carrot salad 24. Antipasto salad 25. Asparagus casserole 26. Bouquetiere de legumes from the chaparral 27. Lemon chicken asparagus 28. Sherried chicken with asparagus wild carrots and noodle 29. Artichoke and tomato chicken 30. Chicken and peppers 31. Couscous primavera Desserts 32. Fresh strawberry glaze cake 33. English strawberry trifle cake 34. Real fruit fruitcake 35. A plus apple crumble cake 36. Apple and carrot cake 37. Happy endings plum cake

THE RECIPES

NATURE’S DEFENCE THE ANSWERS ARE IN FRONT OF US

SALADS, SIDE DISHES & SNACKS

SALADS, SIDE DISHES & SNACKS

SALVESTROL RICHEST RECIPES

1. WILD CARROTS WITH FRESH MINT INGREDIENTS

Wash wild carrots, but do not pare. Place in a large skillet. Add boiling water, to partly cover, and the salt and simmer, covered, for 10 minutes or until wild carrots are tender. Drain wild carrots. Hold the wild carrots under cold running water, and peel of their tender skin. Melt butter in a large skillet. Add sugar, mint, and wild carrots. Cook over low heat, turning wild carrots frequently, until they are nicely glazed. Turn into a serving dish. Garnish with mint sprigs, if desired. Serves 8.

24 small wild carrots (2 lb.) boiling water 1 tsp. salt 2 Tbsp. butter or margarine 2 Tbsp. sugar 2 Tbsp. fresh mint leaves, chopped

2. FRESH ASPARAGUS IN BUTTER SAUCE INGREDIENTS 2 doz. fresh, thin asparagus spears 1 cup butter 2 fresh cloves garlic 2 tsp. lemon juice 1 tsp. parsley flakes 1/2 tsp. grated lemon rind parsley sprigs

Wash spears and snap off white ends, Cut spears into bias-sliced chunks about 2" long. In a wok or frying pan, melt butter. Press garlic through a press and add with lemon juice and parsley flakes to butter. Heat over medium-high heat. Add asparagus and stir constantly until vegetables are crisp-tender. Remove asparagus to warm serving dish. Add lemon rind to butter sauce in pan. Heat until bubbling and pour over asparagus. Garnish with parsley sprigs and serve immediately. Serves 4.

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SALADS, SIDE DISHES & SNACKS

SALVESTROL RICHEST RECIPES

3. ASPARAGUS SALAD

INGREDIENTS 1 pound fresh asparagus, trimmed and steamed lettuce leaves 1/2 tsp. whole red chilli pepper 6 Tbsp. olive oil (stone ground)

Ensure that the steamed asparagus is not overcooked. Arrange the lettuce leaves on a shallow serving dish and arrange the asparagus in mounds on the dish. Grind the red chilli pepper in a mortar and pestle and sprinkle over the asparagus. Mix together the oil and vinegar. Add the capers, tarragon, parsley and green onion. Season well. Pour this dressing over the asparagus. Chill for at least 30 minutes before serving.

3 Tbsp. cider vinegar 1 Tbsp. capers 1 Tbsp. fresh tarragon, chopped 2 Tbsp. fresh parsley, chopped 1 each green onion, minced salt and pepper

4. SWEET AND SOUR WILD CARROTS INGREDIENTS 2 lb. wild carrots 1 can tomato soup 3/4 cup vinegar 1/2 cup sugar 1 Tbsp. Worcestershire sauce

Slice or dice wild carrots. Cook soup, oil, vinegar, sugar, Worcestershire, salt and pepper. Put wild carrots in large bowl with onions and peppers. Pour hot liquid over them. Let set 3 days before serving. This will last a long time in refrigerator.

1/2 cup salad oil salt and pepper to taste 1 lg. onion, chopped 1 lg. green pepper, chopped

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SALADS, SIDE DISHES & SNACKS

SALVESTROL RICHEST RECIPES

5. ARTICHOKES IN DIPPING SAUCE INGREDIENTS

Rinse artichokes and cut 1 inch off the tops. With scissors, trim off the thorny tips of the remaining leaves. In a large saucepan, sauté onion, garlic, mint and rosemary in oil. Add lemon juice, vinegar, water and salt. Place artichokes in seasoned broth; cover and simmer until tender, about 40 minutes. Allow to cool in the broth. To serve, place each artichoke in a bowl with some of the broth to use as a dipping sauce.

4 medium artichokes 2 cloves garlic, minced 1/2 tsp. crumbled rosemary 2 Tbls. lemon juice 1/2 cup water 1 onion, chopped 2 Tbls. minced fresh mint 1/4 cup olive oil (stone ground) 1/2 cup cider vinegar 1/2 tsp. salt

6. BROCCOLI WITH GARLIC MAYONNAISE INGREDIENTS 1/2 cup mayonnaise, or 1/2 cup salad dressing 2 medium garlic cloves, crunched 1-1/2 lb. broccoli paprika

Mix mayonnaise and garlic. Cover and refrigerate about 2 hours. Cut broccoli stalks lengthwise into thin spears. Place streamer basket in 1/2-inch water in saucepan or skillet (water should not touch the bottom of basket). Place broccoli in basket. Cover tightly and heat to boiling; reduce heat. Steam until tender, about 15 minutes. Cover and refrigerate until chilled, at least 2 hours. Sprinkle mayonnaise mixture with paprika. Serve with broccoli.

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SALADS, SIDE DISHES & SNACKS

SALVESTROL RICHEST RECIPES

7. CURRIED CHICKEN SALAD WITH GRAPES INGREDIENTS Salad: 3 cups chicken breasts, cooked, cubed 1-1/2 cups grapes, halved, green or red 1/2 cup sliced celery 2 Tbls. sliced scallions

Combine all salad ingredients. Combine all dressing ingredients in a small bowl and whisk together until smooth. Toss the dressing with the salad and serve.

1/2 cup diced red pepper Dressing: 3/4 cup low fat mayonnaise 2 Tbls. orange juice 1 tsp. curry powder fresh ground pepper, to taste

8. LETTUCE SALAD WITH AVOCADO INGREDIENTS

Combine all ingredients, except lettuce and 1 ripe avocado, peeled, pitted croutons, in a bowl. Add salt and pepper and mashed to taste and mix thoroughly. Chill avocado 1 scallion, white part only, mixture until ready to serve. Toss with finely chopped lettuce and croutons. 1 clove garlic, minced 1 Tbls. lemon juice 1/2 tsp. chilli powder 1/4 tsp. hot red pepper sauce 1 tomato, diced 1 pound packaged salad 1/2 cup croutons

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SALADS, SIDE DISHES & SNACKS

SALVESTROL RICHEST RECIPES

9. GARDEN TUNA VINAIGRETTE

INGREDIENTS 2 cups sliced, pared wild carrots 1/2 tsp. salt 1/8 tsp. black pepper 1/4 tsp. dry mustard 1/4 tsp. dried leaf basil 2 1/2 Tbsp. white wine vinegar or just plain white vinegar

Cook wild carrots until crisp tender. Drain and set aside. In a large bowl combine salt, pepper, mustard, basil, vinegar, oil, lemon juice, garlic salt, parsley and onion. Add wild carrots, tuna and raw zucchini slices. Cover and chill for several hours or until flavours blend. (To save time you might just add bottled vinaigrette dressing instead of mixing your own.)

1/2 cup light salad oil 2 tsp. lemon juice Garlic salt Chopped parsley 1 Tbsp. chopped onion 1 can tuna, drained 1 sliced zucchini, unpared

10. TURNIP, MUSTARD OR DANDELION GREENS INGREDIENTS 4 slices bacon, diced 2 Tbsp. finely chopped onion 2 Tbsp. flour 2 Tbsp. water 1/4 cup cider vinegar 2 Tbsp. sugar 1/4 tsp. salt 1/8 tsp. pepper

Cook the bacon bits until crisp; remove and reserve. In the bacon drippings, sauté onion until golden. Sprinkle with flour and cook for 2 minutes. Stir in water and vinegar. Add sugar, salt and pepper. Combine egg with cream or half and half and add. Heat, stirring, until thick. Do not boil. Pour sauce over the greens, toss and sprinkle with reserved bacon bits. Serves 8.

1 egg, lightly beaten 1 cup light cream or half and half 3 cups chopped cooked greens (turnip, mustard, or dandelion)

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SOUPS

SALVESTROL RICHEST RECIPES

INGREDIENTS 1/2 cup finely chopped celery 7 chopped green onion tops 4 cups water 4 vegetarian cubes 1 bunch/box fresh/frozen asparagus, broccoli or cauliflower 1 sm. can or fresh mushrooms 1/2 tsp. white pepper 1/2 tsp. onion salt 1/2 tsp. thyme

SOUPS

11. ASPARAGUS BROCCOLI OR CAULIFLOWER SOUP Put celery, onion tops, water and vegetarian cubes in saucepan. Cook for 1/2 hour. Then add asparagus, broccoli or cauliflower. Add mushrooms, pepper, onion salt, thyme, butter, garlic salt, and curry powder. Then add half and half. Do NOT have the mixture boiling. Keep on low heat. Mix cornstarch with a little water. Then add to mixture with cream cheese. Never boil.

2 Tbsp. butter 1/2 tsp. garlic salt 1/2 tsp. curry powder 1 pint half & half 2-3 Tbsp. cornstarch 2/3 pkg. cream cheese

INGREDIENTS 2 pounds fresh asparagus 5 cups home made or canned chicken broth 4 scallions to 5 chopped well 2 medium russet potatoes peeled, and cut into 1/2 inch cubes 1/4 tsp. seasoned salt 1/4 tsp. freshly ground black pepper Garnish: Sour cream or plain yogurt Chopped fresh tomatoes

12. ASPARAGUS SOUP Break off the woody, fibrous ends of the asparagus spears and discard. Rinse the asparagus spears and cut into 1 inch pieces. Add to a 3 1/2 quart electric crock pot along with the broth, scallions and potatoes. Cover and cook on the low heat setting for 6 to 7 hours or until the potatoes are tender. Increase the heat to the high setting. Using a blender or food processor, puree the vegetable solids in batches, with a little of the cooking liquid, until as smooth as possible. Return to the liquid remaining in the crock pot. Stir in the seasoned salt and pepper. Cover and cook on high for 30 minutes longer. Serve garnished with a dollop of sour cream or yogurt and

chopped tomatoes.

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SALVESTROL RICHEST RECIPES

SOUPS

13. CREAM OF ASPARAGUS SOUP INGREDIENTS 1 pound fresh asparagus 2 onions finely minced 2 potatoes peeled, diced small 2 ribs celery with leaves diced small 2 wild carrots diced 2 cloves garlic minced 8 tsp. granulated chicken or vegetable bouillon or 8 bouillon cubes 1 bay leaf 1 Tbls. Worcestershire sauce 1/4 cup chopped fresh parsley or 1 Tbls. dried parsley 2 sprigs fresh thyme or 1 tsp. dried thyme 1 sprig fresh tarragon chopped or 1 tsp. dried tarragon 1/4 cup minced fresh basil or 2 tsp. dried basil 1 tsp. seasoned salt 1/2 tsp. freshly ground white pepper

Break off and discard the tough, thick end of each asparagus spear. Chop the spears into 1/4 inch slices and add to a 5 quart crock pot along with all remaining ingredients down to and including the white pepper. Add water to within 1 inch of the top of the crock pot. Cover the crock pot and cook on high for 6 to 7 hours. About 2 hours before serving, use a slotted spoon to remove most of the vegetables to a blender. Use a ladle to add some of the liquid from the crock pot to the blender. Puree the mixture and add back in to the crock pot. Repeat once or twice more as necessary you can leave some of the pieces in the crock pot for effect. Add approximately 1 cup of the half-and-half to the crock pot. Add the corn starch to the remaining half-and-half in the carton. Close the carton well and shake vigorously. Add the mixture to the crock pot. Continue to cook on high for 1 hour, stirring occasionally. Serve in bowls with a dollop of sour cream and chives sprinkled on the sour cream.

1/4 cup corn starch 1 pint half-and-half divided Sour cream for garnish Chopped chives

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SALVESTROL RICHEST RECIPES

SOUPS

14. ALL DAY VEGETABLES DELUXE INGREDIENTS

Put all ingredients in crock pot on low. Cook all day and serve.

1 cabbage 1 cup broccoli 1 cup garbanzo beans 1 bunch celery 6 wild carrots 1 onion cut large pieces 1 package dried onion soup Any extra vegetables you want 1 large can V8 juice

15. BEEF AND CABBAGE SOUP INGREDIENTS 1/2 head cabbage chopped 1 medium onion chopped 1 large wild carrot thinly sliced

Combine all ingredients in the crock pot. Cover and cook for 8 to 10 hours on low. Taste before serving, add salt and more pepper if necessary. Serve with biscuits or crusty bread.

3 Tbls. rice to 4 Tbls. 2 celery ribs sliced 1/2 inch pieces 1 tsp. garlic powder 3 cups beef broth can make from bouillon or base and hot water 2 meaty soup bones or beef shanks about 1 pound 2 cans tomatoes – 14 1/2 oz. each diced Coarsely-ground black pepper to taste

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SALVESTROL RICHEST RECIPES

SOUPS

INGREDIENTS 2 lbs. frozen green peas 1/2 lb. green beans 4 good size wild carrots 1/2 lb. sm. zucchini 2 cloves fresh garlic 1/2 lb. boiling potatoes 1/2 lb. ripe tomatoes 2 onions Basil, to taste Salt, to taste 3 oz. soup pasta or sm. macaroni FOR THE PISTOU: 1/2 lb. ripe tomatoes Basil, to taste 4 cloves fresh garlic, quartered 6 Tbsp. olive oil (stone ground) Parmesan cheese to garnish

16. VEGETABLE SOUP WITH BASIL AU PISTOU Good soup involves a little time for preparation and simmering. This is a great soup to prepare on a chilly weekend. Terrific for the vegetarian! Take a 4 quart pot (at least!) and add the 2 pounds of frozen peas. Next, trim the green beans into comfortable bite-size pieces and add. Scrape, wash and slice the wild carrots and add. Quarter the zucchini, cut into 1/4 inch slices, and add. Crush the garlic and add that. (I crush my garlic by laying the flat of a knife blade over the garlic and whacking it with my fist. Remember, to keep the business edge of the knife tilted downward slightly towards the cutting board.) Peel, wash and cube the potatoes before adding those. Drop the first 1/2 pound of tomatoes into boiling water for 10 seconds, then cool in an ice water bath. Peel, halve and squeeze out the seeds. Chop the tomato flesh and toss it in. Next, combine the garlic and onions with the other vegetables. Sprinkle in basil to taste. (Be generous!) Cover all with cold water.

Bring to a boil. Season with salt to taste. Cover and let simmer for 1 hour. After that hour, remove the garlic. Add the pasta and cook until al dente. PREPARING THE PISTOU: Drop that other 1/2 pound of tomatoes into boiling water for 10 seconds, then cool in the ice water bath. Peel, halve and squeeze out the seeds. (Doesn’t this sound familiar?) Chop the tomato flesh and let drain in a colander. Meanwhile place the garlic cloves in a large bowl and mash them with the back of a spoon. Add the basil leaves, & tomatoes mashing them into the garlic paste. When all the basil has been incorporated, add the olive oil, a drizzle at a time, incorporating it into the paste with the salt. To serve, ladle the soup into bowls and stir about 1 tablespoon pistou into each bowl. Serve the remaining pistou in a bowl alongside. Add the grated Parmesan to garnish.

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SALVESTROL RICHEST RECIPES

SOUPS

17. CHUNKY VEGETABLE SOUP WITH DUMPLINGS INGREDIENTS

1. Put the onion and garlic into a pan.

For the soup:

2. Cut the potato, parsnip, carrot, turnip, swede, leek and celery into 1/2 inch cubes and add to the onions, together with the stock, herbs and seasoning.

1 medium onion roughly chopped 2 cloves garlic chopped 1 small potato parsnip, carrot, turnip, swede, leek and large stick celery 1 1/2 pints marigold vegetable bouillon 1/2 tsp. dried mixed herbs Seasoning: 1 leaf from a savoy cabbage 1 ounce frozen peas For the dumplings 2 heaped Tbsp. self raising flour 1 heaped Tbsp. vegetarian suet 1 pinch salt

3. Bring to the boil, cover and simmer for 30 to 40 minutes. 4. Make the dumplings by combining the ingredients in a bowl and adding enough water to make into a stiff mixture. Add more flour if necessary. 5. Take heaped tsp.fuls of the mixture and roll into balls. Roll the dumplings in a little extra flour and set to one side until the soup is nearly ready. 6. At the end of the cooking time, add the cabbage and peas. 7. Bring the soup to the boil and carefully add the dumplings, making sure that they are immersed in the soup. 8. Cover the pan and allow to simmer for 10 minutes until the dumplings are fluffy and have risen to the top. Serve at once.

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MAIN COURSES

MAIN COURSES VEGETARIAN

SALVESTROL RICHEST RECIPES

18. ANGINARES ME ANITHO ARTICHOKES WITH DILL INGREDIENTS 12 medium globe artichokes 1 lemon (juice only) lemon slices 3 Tbsp. flour (optional) 1/2 cup chopped scallions, white only 1/4 cup olive or other oil (stone ground) 1 lemon (juice only) 3 cups water salt freshly ground white pepper 2 Tbsp. finely chopped dill 3 tsp. corn flour cold water 2 eggs chopped dill for garnish

Serves: 4 as a light meal, 8 as a first course cooking time: 45 to 50 minutes Wash artichokes well and cut off stem close to base. Have ready a bowl of cold water with the juice of 1 lemon and some lemon slices added. If desired stir in 2 to 3 Tbls. flour as this is quite effective in preventing discoloration. As each artichoke is prepared, rub cut surfaces with a lemon slice from the bowl and place in bowl until all are prepared. Cook as soon as possible after preparation. Remove 3 or 4 layers of leaves until the tender inner leaves remain. Scoop out choke and pink thorny leaves from centre, using a spoon or melon ball scoop. Cut in half. In a large pan gently fry spring onion in oil until soft. Add juice of 1/2 lemon, water, about 2 tsp. salt and a good grinding of pepper. Bring to the boil. Drain prepared artichokes and add to pan with dill. Return to a slow simmer, cover and simmer gently for 30 minutes or until artichokes are tender. Stain cooking liquid into a pan and boil until reduced to half original quantity (about 1 1/2 cups). Keep artichokes hot in a slow oven. Mix corn flour to a paste with a little cold water and stir into simmering liquid. Stir until thickened and bubbling and leave to simmer gently. Beat eggs in a mixing bowl until light and frothy and gradually add remaining lemon juice. Gradually pour in simmering stock, beating constantly. Return to pan and stir over low heat for a minute or 2 to cook the egg. Pile artichokes on a warm platter, pour sauce on top and sprinkle with chopped dill. Serve as a light meal or as a first course.

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MAIN COURSES VEGETARIAN

SALVESTROL RICHEST RECIPES

INGREDIENTS 3 pound asparagus, trimmed 30 each garlic cloves, split 2 tsp. dried basil, boiling water topping 1/3 cup butter Tbsp. chopped garlic 1/4 cup fresh basil, chopped coarsely

INGREDIENTS 2 small avocados 1/2 cup red bell pepper, chopped 1/4 cup green bell pepper, chopped 1/4 cup wild carrots, diced 1/4 cup cucumbers, chopped 1/4 cup tomatoes, chopped 1/4 cup red onions, chopped 10 each whole Spanish olives, chopped juice of 1 lime

19. ASPARAGUS WITH GARLIC AND BASIL Arrange asparagus in a layer in large, deep skillet along with the garlic and basil. Pour boiling water over to about 1 deep. Cover and bring to a boil. Cook for 8 minutes or until tender crisp. While the asparagus is cooking, prepare the topping by melting the butter in a small pan. Add the garlic and sauté for 1 to 2 minutes. Stir in the basil. Drain the asparagus, discarding the split garlic and arrange in a serving dish. Spoon basil topping over.

20. AVOCADO AHDI Cut the avocados in half lengthwise very carefully, discard the pits and carefully scoop out the shells. Reserve the shells. Chop the flesh finely and set aside. Combine the chopped vegetables and olives. Season with the lime juice, salt, pepper and Tabasco. Add the avocado and toss lightly. Take care not to break up the avocado too much. Gently mound the salad into the avocado shells or on a bed of fresh spinach leaves. Garnish lightly with coriander.

1/2 tsp. salt pepper, to taste Tabasco, to taste chopped fresh coriander

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MAIN COURSES POULTRY

SALVESTROL RICHEST RECIPES

21. CALIFORNIA CHICKEN INGREDIENTS

Skin and bone chicken; slice 1/2-inch thick. In large skillet, heat clarified butter on medium-high. Add chicken slices and sauté 3-5 minutes, until they start to turn brown. Season chicken with salt and pepper. Preheat oven to 350°f. Peel ,pit, and thinly slice avocado. Cut tomatoes into thin wedges. In medium casserole, layer chicken, avocado, and tomato. Top with white sauce. Sprinkle with cheese. Bake for 30 minutes.

2 Tbls. butter, clarified 4 chicken breasts, boneless 2 avocado 2 tomatoes 1/2 cup white sauce 1/2 cup grated cheese

22. CHICKEN AND FRESH VEGETABLE PROVENCALE INGREDIENTS 1 small cauliflower 2 ripe tomatoes, sliced 2 medium wild carrots, sliced thin 1 large onion, sliced thin 2 Tbls. chopped fresh parsley, divided 1 Tbls. diced leaf basil, divided 1/4 tsp. pepper

Break the cauliflower into small pieces. Combine vegetables in 3-quart baking dish. Sprinkle with 1 Tbls. parsley, 2 tsp. basil, and the pepper. Combine the bouillon cube and water and pour over vegetables. Make paste of 1 Tbls. parsley, 1 tsp. basil, garlic powder, and lemon juice. Place the chicken over the vegetables. Spread the paste on the chicken. Cover and bake at 350°f for 1-1/2 hrs or until the chicken and vegetables are tender, basting occasionally.

1 chicken cube bouillon 1/2 cup boiling water 2 Tbls. lemon juice 2 ea chicken breasts, skinned, split

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MAIN COURSES VEGETARIAN

SALVESTROL RICHEST RECIPES

23. ALGERIAN COOKED WILD CARROT SALAD INGREDIENTS

Scrape the wild carrots and quarter lengthwise. Cook in a little water with garlic and a pinch of salt and sugar, for 15 minutes. Drain and chill. Just before serving, cover with lemon juice, about 1/4 tsp. salt, cayenne and cuminutes. Sprinkle with chopped parsley.

1 pound wild carrots 3 garlic cloves chopped pinch salt pinch sugar lemon juice 1/4 to 1/2 tsp. pepper, cayenne 1/4 tsp. cumin parsley chopped

24. ANTIPASTO SALAD INGREDIENTS 1 cauliflower 3 wild wild carrots large, thinly slice 1 green pepper diced 1 cup black olives 2 1/2 cup pasta rotini Dressing 1 1/4 cups oil vegetable or corn 3/4 cup vinegar, cider 2 garlic cloves peeled and min

In large bowl, toss together cauliflower, wild carrots, green pepper and olives. Cook rotini in large pot of boiling salted water till tender but firm about 8 to 10 minutes, drain and rinse in cold water. Dressing: Combine oil, vinegar, garlic and sugar, adding salt and pepper to taste; mix well. Pour all but 1/3 cup dressing over salad, tossing to mix, reserve remaining dressing. Cover and refrigerate overnight. Just before serving, taste and readjust seasonings and add remaining dressing if necessary.

1 Tbsp. sugar salt and pepper

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MAIN COURSES SEAFOOD & VEG

SALVESTROL RICHEST RECIPES

25. ASPARAGUS CASSEROLE INGREDIENTS

Steam asparagus for 5 minutes, until just tender. Arrange half the asparagus on bottom of buttered oven proof casserole. Cover with egg slices and crab. Add remaining asparagus. Make a cheese sauce with the flour, butter, stock, milk/cream, cheese and mustard. Pour over the casserole and sprinkle on the crumbs. Bake in a 450°f oven briefly until the sauce just starts to bubble.

1 pound asparagus, in 1 piece 4 ounce cooked crab meat 2 hard cooked eggs, sliced Sauce: 1 tsp. butter 1 tsp. flour 1/2 cup chicken stock 1/2 cup milk or light cream 1/4 cup cheddar cheese, grated 1 tsp. prepared mustard 3 Tbsp. bread crumbs

26. BOUQUETIERE DE LEGUMES FROM THE CHAPARRAL INGREDIENTS 16 medium asparagus spears 1 cup peas, green 1 medium zucchini, sliced 3 Tbsp. butter 2 each tomatoes, halved 1 cup bread crumbs, seasoned 4 each artichoke bottoms salt and pepper

Steam the asparagus and green peas for 5 minutes or until al dente. Remove and drain. Sauté the zucchini in the butter over medium high heat for 3 minutes or until al dente. Remove from heat. Sprinkle the cut surfaces of the tomato halves with the bread crumbs. Place under a heated grill for 1 minute or until heated through. To serve, place artichoke bottoms on 4 plates. Place the peas in the bottoms. Arrange the remaining vegetables around in an appetizing fashion. Season with salt and pepper to taste.

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MAIN COURSES POULTRY

SALVESTROL RICHEST RECIPES

INGREDIENTS 4 boneless chicken breasts

27. LEMON CHICKEN ASPARAGUS In a medium. bowl, combine chicken, lemon juice, 1/2 of the salt, pepper and lemon zest. Toss to mix. On a large flat plate, coat the chicken with the seasoned bread crumbs. Spray oil on a non-stick skillet and heat over medium-high heat. Add the chicken and cook, turning once, until golden brown outside and white throughout, but juicy for about 5-7 minutes. Place chicken on a serving platter. Meanwhile, steam the fresh asparagus for approximately 5-7 minutes. When done, season the asparagus with the remaining lemon zest and salt and pepper. Divide asparagus into 4 bundles. Wrap each asparagus bundle with a slice of the turkey ham and place on top of chicken. Garnish with lemon slices.

1 Tbls. fresh lemon juice 1 tsp. salt; optional 1/2 tsp. pepper; fresh ground 1/2 tsp. grated lemon zest 3/4 lb. fresh asparagus; trimmed 1 Tbls. olive oil (stone ground) 2 tsp. seasoned dry breadcrumbs 4 slices low-fat turkey ham 8 lemon slices; for garnish

28. SHERRIED CHICKEN WITH ASPARAGUS WILD CARROTS AND NOODLE INGREDIENTS 3 Tbls. vegetable oil 1 small onion; minced 1/2 lb. fresh asparagus; sliced 1/2-inch 1wild carrot; cut into thin slices 1 lb. skinless boneless chicken 1 Tbls. butter 1 cup egg noodles 1 cup chicken broth 1 cup dry sherry 1/4 cup chopped parsley 1/2 tsp. salt 1/4 tsp. pepper

In a wok (or large skillet) heat 1-1/2 Tbls. oil over high heat until hot, swirling to coat sides of pan. Add onion, asparagus, and carrot and stir-fry until crisp-tender, for about 3 minutes. Remove to a plate. In the same wok, heat remaining 1-1/2 Tbls. oil over high heat. Add chicken and stir-fry until meat is white throughout but juicy, 2 to 3 minutes. Remove to plate with vegetables. Add butter to wok and heat over medium-high heat until melted. Add uncooked noodles and cook, tossing to coat, for 1 minute. Return chicken and vegetables to wok. Add chicken broth, sherry, parsley, salt, and pepper. Bring to a boil. Reduce heat to medium-low, cover, and cook until noodles are tender and most of liquid is absorbed, for 10 to 12 minutes. < return to menu

MAIN COURSES POULTRY

SALVESTROL RICHEST RECIPES

INGREDIENTS 28-oz.of whole tomatoes 9-oz. box frozen artichoke hearts; thawed 1/2 cup dry white wine 1/2 cup reserved tomato juice 1 tsp. dried tarragon 1/2 tsp. salt 1/4 tsp. ground pepper 6 chicken legs 2 tsp. lemon zest; grated 2 Tbls. parsley; chopped

29. ARTICHOKE AND TOMATO CHICKEN Drain the tomatoes and reserve 1/2 cup juice. Slit open the tomatoes and pick out the seeds, drain the juices and finely chop the flesh. Combine the tomatoes with the artichoke hearts in a large skillet and place over moderate heat. Add the wine and reserved tomato juice and bring to a boil. Stir in the tarragon, salt and pepper.

Cover and simmer for about 25 minutes, or until the chicken is no longer pink at the bone when slashed. Stir in the lemon zest. Arrange the chicken on a platter, spoon the sauce over and sprinkle with the parsley.

Arrange the chicken legs in a single layer on top of the tomatoes and artichokes.

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MAIN COURSES POULTRY & VEG

SALVESTROL RICHEST RECIPES

30. CHICKEN AND PEPPERS INGREDIENTS 2 whole chicken breasts 1/4 cup flour 1/4 cup butter 1 whole bell peppers 1 whole red peppers 1 cup white wine 1 Tbls. fresh basil, chopped 1 tsp. thyme, crumbled 1 Tbls. fresh parsley, chopped 1 bay leaf

Split chicken breasts in half. Dredge in flour seasoned with salt and pepper. Melt butter in skillet. Brown chicken breasts in butter. Remove to a shallow, covered baking dish. Sauté peppers until limp. Add to chicken. Add wine to skillet and cook for a minute, scraping bits from bottom of pan with a wooden spoon. Remove skillet from heat, add herbs to wine, and pour over chicken. Cover baking dish. Bake at 350°f for 30-35 minutes, basting once or twice during cooking.

salt and pepper, to taste

31. COUSCOUS PRIMAVERA INGREDIENTS 3 Tbsp. vegetable oil 1 medium yellow bell pepper, chopped 1 medium zucchini, sliced 1/2 cup thinly sliced bermuda onion

In a medium skillet, heat 1 Tbls. oil over moderate heat. Add pepper, zucchini, onion and asparagus and sauté, stirring, for 5 minutes or until crisp tender. In a medium saucepan, bring 1 1/4 cups water to a boil. Add remaining oil and couscous. Cover, remove from heat and let stand 5 minutes.

8 each asparagus stalks 1 cup whole wheat couscous

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DESSERTS

SALVESTROL RICHEST RECIPES

DESSERTS

32. FRESH STRAWBERRY GLAZE CAKE INGREDIENTS 2 cups cake flour 2 tsp. baking powder 1/4 tsp. salt 1/2 cup butter; or shortening 1 cup sugar 2/3 cup milk 1 tsp. vanilla 3 egg whites; stiffly beaten Fresh Strawberry Frosting: 2/3 cup strawberries; sliced, fresh 2 egg whites; unbeaten 1 1/2 cups sugar 5 Tbsp. strawberry puree 3/4 tsp. light corn syrup 1/4 tsp. lemon juice Fresh Strawberry Glaze: 1/2 cup strawberries; thinly sliced 3/4 cup sugar 3/4 cup strawberry syrup or 3/4 cup strawberry syrup and water 3 1/2 tsp. cornstarch 1 Tbsp. water 1/2 tsp. lemon juice

Sift flour once, measure, add baking powder and salt and sift together three times. Cream butter thoroughly then add sugar gradually, and cream together until light and fluffy. Add flour, alternately with milk a small amount at a time, beating after each addition until smooth. Add vanilla. Fold in egg whites quickly and thoroughly. Bake in two greased 8- inch layer pans in moderate oven (375 degrees) 25 to 30 minutes. Spread Fresh Strawberry Frosting between layers and on top and sides of cake. Spread Fresh Strawberry Glaze over frosting, letting it run down on sides. Let stand 1 hour to become firm. Fresh Strawberry Frosting: Press strawberries through a fine wire sieve Combine egg whites, sugar, 5 Tbls. strawberry puree, corn syrup, and lemon juice in top of double boiler, beating with rotary egg beater until thoroughly mixed. Place over rapidly boiling water, beating constantly with rotary egg beater, and cook 6 to 7 minutes, or until frosting will stand in peaks. Remove from boiling water and beat until thick enough to spread. Makes enough frosting to cover tops and sides of two 8-inch layers. Fresh Strawberry Glaze: Combine strawberries and sugar and let stand 30 minutes. Bring

to a boil, and simmer 3 minutes. Strain through wire sieve. Measure strawberry syrup, adding water if necessary to make 3/4 cup Pour into small saucepan. Mix cornstarch, water, and lemon juice; add to strawberry syrup. Bring to a boil, and cook gently 4 to 6 minutes, or until thickened. Cool slightly and spread over cake, which has been frosted with Fresh Strawberry Frosting, letting it run down on sides. Let stand about 1 hour to allow glaze to become firm.

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SALVESTROL RICHEST RECIPES

DESSERTS

33. ENGLISH STRAWBERRY TRIFLE CAKE INGREDIENTS 10 3/4-ounce loaves angel food cake 5 cups sliced fresh strawberries, divided 1/4 cup plus 2 Tbsp strawberry schnapps or other strawberryflavored liqueur, divided Custard (recipe follows) 1/2 cup strawberry preserves 2 cups whipping cream 1/4 cup sifted powdered sugar 2 tsp. strawberry schnapps or other strawberry-flavored liqueur Strawberry fans 1 Tbsp. slivered almonds, toasted Custard: 1 1/4 cup milk 1/4 cup heavy cream 1/3 cup sugar Pinch salt 1/3 cup milk 2 large eggs

Cut angel food cake into cubes (about 8 cups). Set aside. Arrange enough strawberry slices, cut side down, to line the lower edge of a 14 cup trifle bowl. Arrange half of cake cubes in bowl. Sprinkle with 2 Tbls. schnapps. Combine remaining strawberry slices and 2 Tbls. schnapps; let stand 30 minutes. Drain berries, reserving 2 Tbls. liquid. Top cake with half of strawberries. Spoon 2 cups chilled custard over strawberries. Top with remaining cake cubes; sprinkle with remaining 2 tsp. schnapps. Spoon remaining strawberries over cake cubes.

Combine preserves and reserved strawberry liquid, stirring well; spread over layer of strawberries. Spoon remaining custard over preserves. Beat whipping cream until foamy; gradually add powdered sugar, beating until soft peaks form. Add 2 tsp. schnapps, beat well; Spread sweetened shipped cream over trifle. Garnish with strawberry fans and toasted almonds. Serve immediately. Custard: Mix milk, cream and salt in top of double broiler. Cook over simmering water, stirring to dissolve sugar, until nearly scalding (bubbles will form at edge of liquid). Remove from heat. In small bowl, beat 2 eggs with wire whisk until foamy. Gradually whisk about 1/3 cup of milk mixture into eggs, then gradually whisk-warmed eggs into hot milk, beating constantly. Continue to cook over simmering water, stirring almost constantly, until mixture coats back of spoon, 10-15 minutes. Remove from heat and stir in 1/2 tsp. vanilla. Cover surface of custard with plastic wrap, then chill in refrigerator at least 2 hours.

1/2 tsp. vanilla

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SALVESTROL RICHEST RECIPES

INGREDIENTS 1 can dark sweet cherries (16 ounce) 1 can pineapple tidbits (15 1/4 ounce) 1 cup dried figs 1 cup dried peaches 1 cup dried apples 1 cup chopped dates 1 cup dried apricots 1 cup golden raisins 1 cup dried currants 1 cup pecan halves or pieces 1 cup brazil nuts 1 cup almonds 1 cup hazelnuts (filberts) 1 cup walnuts 6 cups all-purpose flour 2 cups sugar 4 tsp. salt

DESSERTS

34. REAL FRUIT FRUITCAKE Preheat oven to 275 degrees. Measure out fruits, chop larger pieces into bite size pieces. Measure out nuts. Leave whole or chop, as desired. Drain the canned sweet cherries and pineapple tidbits. In a large bowl with deep sides, combine all dry ingredients, and mix well. Add salad oil, orange juice, eggs and corn syrup. Mix until smooth. Add fruits and nuts, stirring well after each addition. Line six medium bread pans with aluminum foil. Grease the insides with salad oil. Fill pans 2/3 full with fruitcake batter. Bake in 275 degree oven for 2 1/2 hours until wooden pick inserted in the middle comes out clean. If necessary, cover tops with aluminum foil during last hour to prevent excessive browning. Remove from pans, cool, and wrap in foil or

plastic wrap. Store in cool place. If desired, you may glaze the fruitcakes with your favorite glaze before wrapping for storage.

2 tsp. baking powder 1 Tbsp. cinnamon 2 tsp. nutmeg 1 tsp. ground cloves 1 tsp. ground ginger 2 cup orange juice 1 cup salad oil 8 eggs 1/2 cup light corn syrup

INGREDIENTS 2 cup flour 1 cup brown sugar

35. A PLUS APPLE CRUMBLE CAKE

1/2 cup quick cooking oats 3/4 cup butter; melted 1 cup sugar 3 Tbsp. cornstarch 1/4 tsp. salt 1 cup water 1 tsp. vanilla 6 apples, peeled; cored, slice

Mix together flour, brown sugar, oats, butter. Spread half of mixture in 9 x 13 pan. Pat down. Combine sugar, cornstarch, salt and water in saucepan. Cook over moderate heat, stirring until thickened. Add sliced apples and vanilla. Stir to coat well. Spread evenly over crumbly mixture in pan. Top with remaining crumbs. Bake in 350 oven for about one hour. Try a scoop of vanilla ice cream on top. < return to menu

SALVESTROL RICHEST RECIPES

INGREDIENTS 2 cups whole wheat flour; self-rising

DESSERTS

36. APPLE AND CARROT CAKE Line the base and grease of a loaf pan with 4 cup capacity. Preheat the oven to 350 degrees. Place the flour in a bowl and mix well, then cut in the margarine and stir in the cinnamon. Stir in the walnuts, raisins, apples and carrot. Add the orange peel, eggs and juice, then beat well until thoroughly combined. Spoon the mixture into the prepared pan, smooth the top and bake for about 1 1/4 hours, or until the cake is well risen and firm to touch. Turn out on a wire rack.

1/2 cup margarine; 1 tsp. cinnamon; 1 cup walnuts; chopped 2/3 cup raisins; 2 cups dessert apples; peeled cored grated 1 cup carrot; grated Grated peel of 1 orange 2 large eggs; 4 Tbsp. fresh orange juice

INGREDIENTS 1 cup butter (2 sticks); unsalted 3/4 cup granulated sugar 3/4 cup dark brown sugar; firmly packed 2 large eggs 1 tsp. vanilla extract 2 1/2 cups all-purpose flour; high altitude; add 2 Tbsp. 2 tsp. baking powder; high altitude subtract 1/2 tsp. 1 tsp. baking soda 1/2 tsp. salt 2 tsp. ground cinnamon 16 ounce can purple plums packed in syrup, well-drained, syrup reserved and plums chopped Confectioners sugar

37. HAPPY ENDINGS PLUM CAKE Preheat oven to 400 degrees. In a large mixing bowl, beat the butter until creamy and light, then gradually add the sugars, beating until creamy and smooth. Beat in the eggs, then the vanilla. Sift the flour, baking powder, baking soda, salt, and cinnamon together. Stir the dry ingredients into the butter mixture, alternating with 1/2 cup reserved syrup, beginning and ending with dry ingredients. Stir in the plums. Pour the batter into a buttered 9-by13-inch pan. Bake for 25 to 30 minutes or until a toothpick inserted in the centre of the cake comes out clean. Turn the cake out onto a rack and allow it to cool, then dust with confectioners’ sugar.

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