THE RECIPES TO HEALTH FROM GREEN MOUNTAIN RANCH
Original Recipes from Cynthia Leibrock


Chicken and Whole Wheat Dumplings

One large stewing chicken
8 white peppercorns
1 bay leaf
1 teas. Thyme
6 whole cloves
1 tablespoon chopped parsley
1 diced onion
3 ribs of diced celery
1 diced carrot

Place the chicken, herbs, and vegetables in a large pot and cover with water. Boil until the meat falls off the bones.

Strain, remove meat from bones, and add chicken bullion cubes until the stock starts to taste salty. (Don't worry-the meat and dumplings absorb some of the salt). Thicken the stock into a light gravy with corn starch (start with 1/4 cup starch mixed with cold water-add and bring to a boil. Add more of the corn starch mix if necessary). Add the de-boned chicken. Make dumplings:

1 cup whole wheat pastry flour
2 teas. double acting baking powder
1/2 teas. salt
1/4 cup egg beaters or one Omega 3 egg
1/4 cup skim milk

Sift together dry ingredients. Mix together egg beaters and skim milk and slowly add to the dry ingredients. You may also add 1/4 cup chopped parsley or 1 tablespoon chopped fresh herbs (I use fresh basil) or 1 tablespoon of green onions.

Dip a tablespoon into the stock, then spoon dumplings into simmering thickened stock. The dumplings should be barely touching. Cover and simmer 5 minutes. Turn them and cook an additional five minutes. Serve immediately.


Whole Wheat Sour Dough Pizza

Preheat a pizza stone to 400o-you'll have to brush the stone with olive oil before preheating for the first few pizzas (until the pizza no longer sticks to the stone). If your first pizza sticks, I would clean the stone in your self cleaning oven before using it again.

Pizza Sauce:

Fill your food processor with fresh tomatoes and puree. Keep adding tomatoes until it looks like the processor will overflow when you turn it on. This will require at least 4 large tomatoes.

Saute one small onion (minced) and 4 cloves of garlic (minced) in a little olive oil. When they just start to brown, remove them and brown 1 lb. of low fat hamburger or turkey burger. Drain if necessary. Add the pureed tomatoes, one small can of tomato paste, and the cooked onions and garlic. Sprinkle the top liberally with Italian seasoning (at least 1/8 cup) and garlic salt to taste. You may need to add 1/8 cup of sugar if the tomatoes aren't sweet.

Keep tasting the sauce. If it tastes too sweet, add salt. If it tastes too salty, add sugar. If you can't taste the seasoning, add more. I usually add at least another 1/8 cup of Italian seasoning. I don't think you can add too much seasoning.

Cook until there is almost no moisture left in the sauce.

Sourdough Crust

To make the crust, mix 2 cups of sourdough starter, 2 cups of water, and 2 cups flour and leave this out on the counter overnight. Measure out three cups of this mix in the morning (and pour the rest back in the starter). Mix these 3 cups with 2. cups warm milk, 3 teas. salt, 1/4 cup sugar, and 1/4 cup olive oil. Gradually add 5-7 cups flour (I like whole wheat pastry flour, but any kind is OK). Add flour until the dough barely sticks to your hands. Keep it as moist as possible but stiff enough to knead without sticking. Knead 5-10 min. Divide into four balls. Freeze what you don't need. Une one ball for each pizza and let rise until double (about 2 hours). Roll out on wax paper to the size of the stone. Dust with flour, remove from wax paper and fold in half. Transfer to the pizza stone, unfold, and push it to the edges of the stone. Brush with olive oil.

Spread on the sauce (you may have a little left over). Add vegetables (I prefer fresh mushrooms and black olives). Sprinkle with FF cheddar, a little grated Romano (about 1/2 cup) and skim milk mozzarella. You should not be able to see any sauce or vegetables through the cheese.

Sprinkle the cheese with Italian seasoning. Cover with 1/8 lb. of very thin sliced Canadian bacon. Bake until the cheese just starts to brown, about 20 minutes. Cut with sheers while the pizza is on the stone. Serve from the stone to keep it warm. We sometimes leave it on the stone for another half hour before serving, and the crust is fine.


Black Beans and Rice

4 teaspoon olive oil
1/2 cup chopped onion
1 cup chopped green pepper
1 tablespoon chopped garlic
1 lb. rinse drained cooked black beans
1 cup chicken broth
1/2 cup water
1 1/2 cups coursely chopped fresh or canned plumb tomatoes with juice
1. teaspoon chopped fresh thyme (or 1/2 teaspoon dried)
1 bay leaf
4 teaspoon dry sherry
1/4 teaspoon dried oregano leaves
1/4 teaspoon tobasco
1 tablespoon chopped fresh cilantro
Salt and pepper
4 cups cooked brown rice
1 tablespoon chopped fresh flat-leaf parsley to garnish

Saute first four ingred. Add beans, broth, water, tomatoes, thyme, bay leaf, sherry, oregano, and tobasco and simmer for 45 min. Thin with water if it becomes too thick. Before serving over rice, add cilantro, salt, & pepper and remove the bay leaf. Serve with low fat sausage. (I prefer Hillshire Farms).


Whole Wheat Sour Dough Waffles

For every cup of whole wheat sour dough starter, add one Omega 3 egg and a dash of olive oil. Mix and sprinkle the top with powdered milk. When ready to bake, add 2 teaspoon sugar and 1 teaspoon baking soda (per cup of starter). Bake on preheated waffle grill.


Arroz Con Pollo

Sear a 3 lb. chicken in olive oil

Add a chopped green pepper, onion, and garlic clove and brown

Add 2 medium tomatoes
2 tablespoons tomato past
Salt and pepper to taste
1/4 cup white wine
3/4 cup chicken borth
A little saffron (to taste)

Boil until the chicken is done.

Remove the chicken and add 1 cup of low carbohydrate beer, 1 bay leaf, and 1 cup uncooked brown rice. Simmer (covered) until the rice is tender but not mushy. This varies greatly with the rice you use.

Add chicken and garnish with boiled asparagas, peas, and pimento

Instant Tomato Basil Soup

In a food processor, combine 3 lb. of fresh tomatoes, 3 tablespoons fresh basil (chopped), and 1cup of chicken broth - add salt to taste. Heat and serve.


Swedish Limpa
(Rye Bread)

2 1/4 cups warm water (I use hot water and pour it into a large metal bowl - it cools fast)
3 pkg. dry yeast-sprinkle this on top of the warm water and stir until dissolved)
3/8 cup dark molasses
1/2 cup sugar

Mix together and wait until it starts to foam (to proof the yeast). If it hasn't foamed in 15 minutes, throw it out and start over.

Meanwhile measure the following:

1 1/2 tablespoons of salt
3 tablespoons of orange rind (not the white part of the rind - I peel off the zest of the orange with a knife and process it)
1 1/2 tablespoons of whole fennel seed
1 1/2 tablespoons of whole anise seed
4 cups finely milled rye flour (I use Arrowhead Mills Wholegrain Rye flour)
3 tablespoons of softened butter (I soften in the microwave)

Add above ingredients and beat together by hand:

4 cups unbleached white flour

Add the white flour 1/2 cup at a time until the dough barely sticks to the hands. This is the secret to good limpa; don't make it too dry. Knead for a full ten minutes. Cover with plastic wrap and a towel and put in the oven (preheated to barely warm). Make sure the oven is turned off. Let rise until double - usually about an hour.

Punch down and shape into two loaves. I flatten it and tuck two sides under, well sealing the seams underneath. Spray two loaf pans with Pam then line the bottoms with wax paper. (I prefer clay loaf pans). Cover with a cloth and put the loaves back in the oven (preheated again to barely warm). Make sure the oven in turned off. Let rise until almost double - usually about half an hour. Remember, it will get larger when it bakes so I usually let is rise until it gets to the top of the loaf pan.

Remove loaves and preheat the oven to 400 . (I preheat a pizza stone in the oven and keep it on the rack below the bread to keep the bottom of the bread from burning). Add the loaves and immediately reduce the temperature to 375 . Bake for 30 minutes until the top of the bread is light brown all over. Remove from oven and butter the top of the bread. Cover with a towel and cool before removing from the pans. This is not required - you can remove it from the pans and serve it hot if desired.

Hot limpa is wonderful with margarine, mustard and lean ham. Smart Balance margarine is free of trans fatty acids and tastes great.


GREEN MOUNTAIN RANCH MARINADES
(Marinate beef, chicken and fish in the refrigerator overnight. Broil and remove the skin before serving)


Fish (we use fresh trout from our lake which is stocked with fresh water shrimp producing trout with pink meat)
2/3 cup olive oil
¼ cup lemon juice
2 tablespoons of water
2 tablespoons grated onion
2 tablespoons minced parsley
2 teaspoons salt
½ teaspoon lemon pepper
½ teaspoon curry powder
½ teaspoon celery flakes
½ teaspoon fresh tarragon (or dried and crushed)

Beef (we prefer lean sirloin steak)
1 small can of pineapple juice (use the can to measure the soy sauce and wine)
1/3 can MSG free soy sauce
2/3 can burgundy wine
At least 1 teaspoon of fresh grated ginger (powdered ginger may also be used)

Chicken (we prefer breast quarters bone-in)
½ teaspoon of fresh grated ginger (powdered ginger may also be used)
½ cup MSG free soy sauce
¼ cup dry sherry
½ cup white wine vinegar (plain vinegar may also be used)

Make a reservation at Green Mountain Ranch.
Email Cynthia@AgingBeautifully.org


 

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