two parfaits
5/2 fasting diet

100-calorie fruit parfait

9/20/2013 meps 0

When you are eating carefully, as on the 5/2 diet, it’s best to eat food that nourishes your spirit as well as your body. This beautiful fruit parfait serves 2 healthy eaters, giving them each […]

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Favorites

Amazing Garlic Rice with Amaranth

4/23/2010 meps 1

The texture of this dish is amazing because it’s so creamy. But you can make it without the amaranth, using a whole cup of rice instead. It’s worth it for the taste of the garlic […]

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Meps original

Andalusian olive soup

10/30/2006 meps 0

A caveat: This is not an authentic Andalusian recipe. But it needed a catchy name. And when I served it to my friend, John, he said it reminds him of the food he ate in […]

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Appetizers

Asian grilled eggplant

5/14/2012 meps 0

I don’t know anybody who just “sorta” likes eggplant. Either you love it or you hate it. We love it. Take a big purple eggplant. Wash it and cut off the stem end. Cut it […]

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Beverages

Banana smoothie without a blender

2/10/2006 meps 0

1/2 very ripe banana 1/4 C vanilla soymilk 1/4 C yogurt 1/2 C water 2 t brown sugar In a jar or cocktail shaker, use a fork to mash the banana with the soymilk. Add […]

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Dips

Black Bean Dip

5/9/2010 meps 1

1 can black beans, drained Several tablespoons of olive oil Several tablespoons of lime juice Several teaspoons of chili powder About a teaspoon of ground cumin Large clove of garlic, diced very fine Mash all […]

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Alcoholic

Blender Sangria

3/9/2007 meps 0

This was the most beautiful course of our Valentine’s Day dinner this year. We took so long to photograph them, they sort of melted…but still tasted heavenly! 2 C red wine 2 C orange juice […]

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Campfire

Campfire-roasted onions

7/3/2007 meps 0

If you’ve ever eaten a deep-fried “blooming” onion, you’ll find this to be a relatively healthy variation. You can do them in a campfire or use a charcoal barbecue. 2 large sweet onions, such as […]

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Meps original

Carmelized Carrots

7/26/2011 meps 0

This is so simple, it’s hardly a recipe. It’s the most wonderful thing that has ever happened to a carrot. Julienne or slice 4 large carrots. In a large skillet, heat a tablespoon of sesame […]

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Meps original

Carrots in rhubarb sauce

4/26/2010 meps 0

6 medium carrots, in 1/2-inch dice 3 large stalks rhubarb, cut into 1-inch chunks 1 tsp lemon zest 1 C water 4 cloves garlic, minced fine Salt to taste Cook the carrots, rhubarb, lemon zest, […]

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Meat

Chicken and asparagus in red sauce

1/31/2006 meps 1

2 chicken breasts 3/4 C Italian dressing (homemade is best, do not use lowfat) 1 onion, chopped 1 green pepper, chopped 1/2 lb asparagus, cut in 1-inch pieces 3 T tomato sauce Marinate the chicken […]

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Desserts

Chocolate Chocolate-Chip Pudding

1/9/2010 meps 0

1 egg 2 T cornstarch 2 T cocoa 2-3 T sugar (depending on your sweet tooth) Generous pinch of salt 2 C milk Lots of chocolate chips and white chocolate chips Beat the egg in […]

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Desserts

Chocomint Chex Snacks

4/28/2013 meps 0

I saw something like this on the internet and realized that this was the answer to Girl Scout Thin Mint cookies for gluten-free eaters. Here’s how I made my first batch. It’s not very sweet; […]

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Meps original

Cilantro brown rice

10/23/2007 meps 0

2 C brown rice 3-1/2 C water 2 T olive oil 2 T lime juice 1 t grated lime rind, or 1/2 t Key Lime oil 2 t sugar 1 t salt 1 C cilantro, […]

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Cookies & Candies

Cocoa Powder Brownies

12/15/2013 meps 0

This is such a basic recipe, I always have the ingredients on hand. 6 T extremely soft butter 1 t vanilla 2 eggs 1 C sugar 6 T cocoa 1/2 C flour 1/2 C chopped […]

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Dairy-free

Coconut-Chia Pudding With a Kick

12/5/2013 meps 0

Chia seeds are my new favorite ingredient these days. This recipe is as easy as instant pudding, but it’s made from unprocessed ingredients — a win, win, win. 14-oz can coconut cream, well-shaken 1/4 C […]

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Meps original

Corn on the Cob

8/23/2005 meps 0

The easiest way to cook corn on the cob: Take an ear of corn and pop it in the microwave. Do not remove either the husk or the silk! It will be done after 5 […]

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Meps original

Cranberry chickpea stew

1/31/2006 meps 0

Soak 1/2 C garbanzo beans in water for at least 6 hours. Drain. In the pressure cooker, saute half an onion with some garlic. Add the garbanzos with just enough stock to cover. Pressure cook […]

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Meps original

Cranberry-Cherry Sauce

12/31/2009 meps 0

In a prior life, when I had a freezer, I bought extra bags of cranberries in the fall and froze them to use all year. This past year aboard Flutterby, I missed my frozen cranberries. […]

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Meps original

Cream of tomato-cilantro soup

8/5/2008 meps 0

1 medium onion, diced 1 T butter 14.5-oz can finely diced tomatoes 2 C chicken stock or 2 C water and 2 tsp chicken base 1 bunch of cilantro, finely minced 3 cloves garlic, minced […]

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Desserts

Creamsicle (Orange-Vanilla) Fluff

6/11/2014 meps 0

I came up with this recipe for a 1970’s-themed book club potluck. It’s very much in keeping with the “fluffy salads” of the 70’s. They were so sweet, they were actually desserts that were served […]

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Beverages

Creamsicle Lassi

2/4/2006 meps 0

1/2 C orange juice 1/2 C plain yogurt 2 t vanilla sugar (you can substitute regular sugar with a drop of vanilla) Shake well in a cocktail shaker or a jar. See also Sweet Lassi […]

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Beverages

Creamsicle mimosa

9/29/2007 meps 1

These are mindbogglingly delicious! 4 oz champagne (substitute Martinelli’s sparkling cider for non-drinkers) 4 oz orange juice Generous splash vanilla syrup (such as Torani) Generous splash half-and-half Stir together in a tall glass and fill […]

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Italian

Crockpot Lasagne

4/7/2013 meps 0

I just discovered that it’s super-easy to make lasagne in a slow-cooker! I’ll have to rework this to come up with a vegetarian version. 1 lb ground beef 1 large onion, diced 29-oz can tomato […]

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Baked

Cruisers’ Cornbread

2/6/2011 meps 0

2 eggs 3 T melted butter 1/2 red pepper, chopped (you can substitute one can minced green chilis or pimientos) 1/2 onion, chopped 4 oz cheese, diced or grated (cheddar, colby, monterey jack, or mozzarella) […]

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Asian

Cruisers’ Pad Thai

2/5/2014 meps 0

This is a very loose approximation of Pad Thai that can be made from items that keep a long time aboard a boat with no refrigeration. 8-10 oz rice stick noodles or thin spaghetti 2 […]

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Meps original

Crunchy Cottage Cheese Veggie Salad

12/6/2005 meps 0

Too often, cottage cheese is served plain, a bland, boring food. But I fell in love with the stuff after I discovered Mollie Katzen’s “March Hare,” in her Moosewood Cookbook. Here, it’s full of crunch […]

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Desserts

Crunchy Pear Cobbler

10/9/2007 meps 0

I feel pretty strongly that when you get invited to a potluck, you’re supposed to bring a completed dish, not a bunch of raw ingredients that are going to take over the host’s kitchen and […]

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Breakfast

Curried Tofu Scramble

4/8/2009 meps 1

This morning, I diced up peppers and onions and crumbled tofu, planning to make a Provencal Tofu Scramble. But to my surprise, when I started rummaging in my spice bin, the scramble went in a […]

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Meat

Easy artichoke chicken

11/23/2008 meps 0

1 T olive oil 1 onion, diced 2 roma tomatoes, diced 2 large cloves garlic, chopped 1 T dried basil 2 T lime juice 1 C cooked, diced chicken (or 1 large can) 1 can […]

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Meps original

Easy polenta with oysters and capers

3/16/2006 meps 0

1 t salt 1-1/2 C water 1/2 C dry polenta (corn grits) 1 small can oysters in spring water 1 T capers, divided Bring water and salt to a boil. Slowly stir in the polenta, […]

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Meps original

Either-Or Oriental Chicken Salad

11/4/2012 meps 0

This is an either-or recipe. You can either use this or use that. It’s easy to make with standard things we keep on the boat, no shopping required. 1-2 C chopped cabbage (2-3 large leaves) […]

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Meps original

Fake em out vegan chili

7/24/2008 meps 0

I invented this recipe, and I practically faked myself out — when you combine the toasted TVP with the chilis, it turns into the color and consistency of ground beef. 1 C TVP 6 large […]

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Cookies & Candies

Fennel and Sesame Seed Cookies

11/22/2013 meps 0

1 stick of butter (1/2 C) 2 T sesame seeds 2 T fennel seeds 1/2 C powdered sugar 1 egg 1 C flour 1/2 t baking soda Handful slivered almonds In a skillet, melt the […]

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Breakfast

Figs with lemon-yogurt sauce

5/8/2006 meps 0

Serves 4 8 oz dried Calimyrna figs 1 C water 1 lemon 1 T brown sugar 1 T honey 1/4 C yogurt 1-1/2 T pine nuts Cut a large strip of lemon peel (yellow only, […]

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Baked

Frosted carrot-apple muffins

9/13/2007 meps 0

What exactly is the difference between a cupcake and a muffin? If you make these without the frosting, they’re great for breakfast. 1-1/3 C grated carrot (2 large carrots) 1 medium apple, peeled, cored, and […]

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Asian

Gingered Cucumber Salad with Seaweed

11/2/2013 meps 0

1/4 C wakame 1 cucumber, peeled, seeded, and sliced ultra-thinly (I use a peeler for this) 2 t ginger, sliced ultra-thinly 1 shallot, sliced Place the dried seaweed in water and soak for 10 minutes. […]

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Cakes

Go Seahawks chocolate cake

2/4/2006 meps 0

Today is Saturday, February 4th. It is the day before the Superbowl, the first time our Seattle Seahawks have ever gone to play in what some consider the nation’s top sporting event. Almost everyone I […]

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Breakfast

Gourmet French Toast

3/5/2006 meps 0

This was inspired by our visit to the Blue Fox cafe, in Victoria, British Columbia. Read about the Blue Fox and other Vancouver Island dining experiences in the March 5th edition of the Foodie Gazette. […]

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Meps original

Greek tuna over zucchini strip “pasta”

11/12/2006 meps 0

This came about because I needed a South Beach-acceptable substitute for pasta, which I was craving. In this recipe, the zucchini takes the place of pasta. The only problem is that unlike pasta, the zucchini […]

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Meps original

Green beans in “cheesy” yeast sauce

4/17/2010 meps 0

Nutritional yeast may not taste just like cheese, but in this dish the flavor can only be called “cheesy.” We had it over quinoa and amaranth, but it would be nice to have bread to […]

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Meat

Green chili-stuffed pork chops

6/12/2007 meps 0

4 1-inch thick boneless pork chops 1/2 C chopped green onions 1/3 C fresh cilantro, finely chopped 1 4-oz can mild diced green chilis 1/2 C grated Monterray Jack cheese 3 cloves garlic, diced 1 […]

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Breakfast

Grigs Breakfast

5/8/2006 meps 0

Up in Newfoundland in 2004, we ate a lot of cod cheeks, moose, and fish ‘n’ chips. However, we never tried “Jigs Dinner,” their traditional dish of boiled corned beef, cabbage, and potatoes. We thought […]

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Beverages

Hank Junior’s Sangria (non-alcoholic)

12/28/2008 meps 0

This recipe was created in honor of two of my brothers, Hank and Steve. It’s a non-alcoholic sangria that captures the flavors of Cynthia’s Sangria and my Dad’s signature Schulte Sangria. Mix up a pitcher […]

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Meps original

Herbed roasted turnips

1/31/2006 meps 0

I recently ran a Google search for “roasted turnips with herbs,” and nothing came back. So I decided I’d better publish this one, for all you herb and turnip fans. This treatment also lends itself […]

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Alcoholic

Holly Jolly Roger (modified)

12/16/2009 meps 0

Based on a drink I found on barnonedrinks.com. I love the name, and the flavor is unique and very smooth. 2 oz Cruzan blackstrap rum 1 oz amaretto Dash of anisette 6 oz apple juice […]

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Meps original

Jicama-edamame sesame salad

8/1/2013 meps 0

This is my new favorite salad, and I notice that other people go back for seconds on it, too! Serves 4 1/2 jicama, peeled and diced in quarter-inch cubes 1-1/2 C shelled, frozen edamame beans […]

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Appetizers

Korean-style greens

3/6/2011 meps 0

1 T cooking oil 1 lb spinach or other fresh greens (chard, radish greens, kale, or mustard greens all work), washed and dried with a towel (I like to chop the stems and include them, […]

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Meat

Lentil Chorizo Stew

5/5/2006 meps 0

Do you ever leave French bread sitting on the counter in a paper bag, and it gets hard as a rock? This solves that problem. The following instructions are for cooking the stew in a […]

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Desserts

Mango banana rice pudding

4/5/2006 meps 0

Serves 4 1 C coconut milk 1 banana, sliced 2 mangoes, diced (see below) 1/4 C water 1 T honey 1 t vanilla 2 t grated lemon rind 1/2-1 t salt Combine above ingredients in […]

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Cuban

Margaret’s Sausage and Rice Dish

7/14/2004 meps 0

This is my low-fat version of arroz con chorizo, a well-known Cuban dish. 2 jars pimientos 1 lb smoked turkey sausage 16 oz basmati rice 28 oz water 2 onions Oil 1/2 tsp bijol (Cuban […]

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Asian

Meps’ Korean Bibimbap

7/26/2011 meps 0

One caveat: I have no Korean heritage, so this may not be very authentic. However, it’s delicious, and it’s close enough to authentic to keep me from going into withdrawal when I can’t get to […]

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Breakfast

Mini quiches

1/20/2007 meps 0

You can make these on the weekend and then grab a couple for breakfast each day. They’re also a very elegant brunch offering, and you can easily make a vegetarian version. 1/2 C ham, diced […]

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Cookies & Candies

Mint-frosted chocolate cookies

6/16/2013 meps 0

These cookies are soft, a little like tiny brownies. My brother Hank loves them! Cookies: 1 C cocoa 2 C powdered sugar 2 C flour 2 t baking powder 1/2 t salt 1/2 C oil […]

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Dips

New Horsey Dip

7/14/2004 meps 0

A Meps original from about 2002, when I discovered that you don’t need a packet of instant soup mix to make a yummy dip. 1 T cream style horseradish 1 T mayo 1 C nonfat […]

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Meps original

No-cook Lentil Salad

2/17/2014 meps 0

From The Best of People and Food Cookbook, edited by Barbara Davis Soak 1-2 C of lentils in water for a minimum of 4 hours — or longer. When they are soft enough to enjoy, […]

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Breakfast

Oatmeal-raisin coffee cake

2/28/2011 meps 0

This is a simple coffee cake, not too sweet, easily made from things already on hand. 1-1/2 C flour 3/4 C oats 2 t baking powder 1/2 C sugar 1/2 t salt 1 C milk […]

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Breakfast

Oatmeal-Walnut Muffins

12/15/2013 meps 0

1-3/4 C flour 1/4 C sugar 2 T baking powder 1/2 t salt 1 C quick oats 1/2 C chopped walnuts 1 T cinnamon 1 egg 3/4 C milk 1/3 C vegetable oil Preheat the […]

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Meps original

Pan-seared tuna

6/22/2007 meps 0

Years ago, I bought a 12-oz bottle of Floribbean Key Lime Oil at an airport on my way home from Florida. Once I got it home, I wasn’t sure what to do with it. I […]

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Meps original

Parmesan-peppercorn salad dressing

6/21/2007 meps 0

OK, I admit it. I’m tired of vinaigrettes! Time to develop some creamy dressings…I came up with this one based on some searches I did for “sour cream salad dressing” and “sour cream ranch dressing.” […]

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Brownies

Party Brownies

7/14/2004 meps 0

I originally found this on the back of the Western Family brand cocoa can. My sister, Daisy, tells me that’s because the Hershey’s cocoa can has the best chocolate cake recipe on the planet, so […]

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Cookies & Candies

Peanut butter chocolate-chip cookies

1/16/2010 meps 0

I made these as a bon voyage present for Dick and Larry on Ula G when they headed south in 2010. I hope they’ll remember their boatyard-bound friend Meps, the one waving sadly from her […]

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Asian

Peanut sauce

4/1/2006 meps 1

Serve this with Vietnamese spring rolls, or as a topping for steamed or stir-fried vegetables. 1/2 C peanut butter, preferably the kind with just peanuts and salt 1 T honey (if you use sweetened peanut […]

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Beverages

Pear Smoothie

10/18/2007 meps 1

For those times when all the pears ripen at the same time, and you’re out of fresh milk and yogurt. Makes two large servings, or four small ones. 4 ripe pears 1 C water 1/4 […]

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Beverages

Pink Lassi

1/25/2006 meps 0

The name is a play on words, since Pink Lady is a cocktail, but a lassi has nothing to do with a lassie. I like a quick lassi every morning, to get my daily acidophilus. […]

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Meps original

Pomegranate Wheat Berry Salad

2/16/2014 meps 0

1 C wheat berries 2 C water Seeds from 1 pomegranate 1/2 C walnuts, chopped 1 T butter 1 t cinnamon 1 t cumin Salt and pepper to taste Cook the wheat berries in the […]

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Meat

Pressure-Cooker Beef Stew

12/3/2013 meps 0

1 lb small/new potatoes, scrubbed or peeled (about 8) 1 lb beef stew meat 2 large onions, peeled and cut into quarters 4 medium carrots, peeled and cut into 3-inch chunks 1 sweet potato, peeled […]

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Meat

Quick and Easy Brunswick Stew

12/30/2004 meps 2

This is a small recipe, just for two people, that I developed for camping. It’s not very sophisticated, and a far cry from the gallons and gallons served by volunteers at the Brunswick, Georgia “Rockin’ […]

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Meat

Quick curried chicken salad

12/4/2006 meps 0

2 T mayonnaise 1/3 C yogurt 1/2 t Madras curry powder 1 apple 1 T olive oil 1 lb chicken breast, cut in bite-sized pieces 2 cloves garlic, chopped handful raisins handful walnuts Salad greens […]

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5/2 fasting diet

Rainbow Vegetable-Turkey Stir Fry

10/1/2013 meps 0

Makes 2 250-calorie servings. If you’re not on a diet, serve it over rice. Normally, I wouldn’t bother documenting a stir-fry recipe. I just chop up whatever’s on hand, throw it into the pan, and […]

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Baked

Raspberry-Almond Monkey Bread

9/22/2007 meps 0

1/3 C seedless raspberry preserves 1/4 C honey 1/2 C slivered almonds 2 T butter, melted 1 tube refrigerated biscuits Combine the preserves, honey and nuts. Stir in the melted butter. Spread half of this […]

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Meps original

Red Hot Dressing for Thai Beef Salad

7/14/2004 meps 0

Lemon or lime juice Garlic Nam pla (Thai fish sauce) Soy sauce Worcestershire sauce Sugar Prepared mustard (optional) Hot pepper flakes or hot sauce Salad oil I never seem to measure salad dressing ingredients, so […]

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Meps original

Rhubarb Carrot Soup

5/3/2010 meps 0

This is a very tangy soup, and it has a creamy texture without pureeing it. 1 bunch of green onions, chopped 1 T butter, olive oil, or a combination of the two 4 large carrots, […]

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Holidays

Rich Mushroom Gravy – Vegetarian

7/14/2004 meps 0

I volunteered to cook Thanksgiving dinner one year, with a caveat. I was still a sorta-kinda vegetarian, so I served all the myriad side dishes but skipped the turkey. This gravy recipe was so successful, […]

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5/2 fasting diet

Salmon Buttermilk Chowder

11/17/2013 meps 0

2 t butter 1 small onion, diced 5-oz package of salmon 2-3 t dill 2 C chicken stock 1-2 C buttermilk (I used 4 T powdered buttermilk and 1-1/2 C water) 1 t arrowroot powder […]

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Asian

Salmon Cucumber Seaweed Salad

3/15/2012 meps 0

This Asian-influenced salad is so awesome…I could eat the whole thing by myself, even though it makes two servings. It would be good on a sandwich, or over rice, too. 2 T dried wakame 1 […]

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Meps original

Salsa verde

7/1/2017 meps 0

Also known as green salsa or tomatillo salsa. 6 tomatillos, cut into 2-inch pieces 6 large sprigs of cilantro Grind up in blender. You should not need to add water, but if it is too […]

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Baked

Salted Mocha-Pitted Coffee Cake

11/26/2013 meps 0

This did not come out as expected, but it was still yummy. The mocha topping was heavier than the cake batter, so it sank, creating dark pits of mocha-salted deliciousness. 1/2 C (1 stick) butter […]

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Alcoholic

Schulte Sangria

9/1/2005 meps 0

I love to share an afternoon glass of sangria with my Dad at his Florida home. His screened porch looks out over a little pond and wildlife area, with egrets and ospreys and an alligator […]

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Meps original

Simple Cornbread

2/4/2010 meps 0

Sandy said, surprised, “Normally, I don’t like cornbread, but I like this cornbread!” 1 C flour 1 C cornmeal 2 t baking powder 1 t salt 1/3 to 1/2 C sugar, according to your preference […]

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Meps original

Simple fruited rice pilaf

3/15/2012 meps 0

3/4 C brown rice 1/4 C wild rice 1 T golden raisins 1 T dried cherries 1 onion, diced finely Scant 2 C water Pressure cook for 20 minutes at high pressure. Remove from heat […]

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Appetizers

Simple Gorgonzola-Stuffed Dates

10/10/2007 meps 1

1 lb dates 4 oz cream cheese, softened 2 oz Gorgonzola or blue cheese Blend the cream cheese with the Gorgonzola. Make a lengthwise cut along each date and remove the pit with your fingers. […]

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Favorites

Simple steamed eggplant salad

2/22/2011 meps 0

This can be served cold or warm. I always eat it warm, because I love it too much to wait. 1 eggplant, peeled and cut into 1- or 2-inch pieces 1/2 to 1 C water […]

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Asian

Simple Thai Coconut Curry

1/26/2016 meps 0

This is a pattern recipe, which means you can make it a bunch of different ways, and it will always be yummy. But it also means that the instructions are a little bit vague, similar […]

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Favorites

Simple tomato-banana soup

3/2/2011 meps 0

This is just about my favorite soup! It’s taken from Ecuadorian Tomato Soup with Bananas, but this version makes just two servings and uses fewer ingredients, so you can throw it together any time. 14-oz […]

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Beverages

Smoothie Ideas

5/9/2006 meps 0

Because making a smoothie is an art, not a science, I’ve deliberately left off quantities. These are just intended as inspiration, so you can make your own creations. Creamsicle Bananas Milk Vanilla extract Orange juice […]

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Meps original

Sour Milk Cornbread

2/22/2014 meps 0

Even though we don’t have refrigeration aboard Flutterby, we often buy milk anyway, in hopes that a half-gallon will keep long enough, down near the hull, to enjoy it in our coffee for 4 or […]

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5/2 fasting diet

Spanish-inspired Tuna Stew

11/13/2013 meps 0

2 t cooking oil 3 t cooked bacon bits, divided 1/2 small onion, diced 1/2 green pepper, diced 1 can artichoke hearts, chopped coarsely (not marinated) 1 chicken bouillon cube 2 t smoked paprika 1 […]

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Appetizers

SQUACHOS

3/8/2005 meps 0

Barry’s Dad, Dave, grows some great buttercup squash. Here’s a fun appetizer we invented with some leftover squash. 1 C cooked peeled winter squash 1 tsp cumin 2 tsp chili powder 1 tsp oregano 1 […]

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Beverages

Superfood smoothie

9/17/2007 meps 0

Recent studies have shown that cinnamon is good for your blood pressure and turmeric is good for your mental health. Other studies have documented beneficial effects of soy, cocoa, raw nuts, and high-fiber foods like […]

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Beverages

Sweet Lassi

7/14/2004 meps 0

The original recipe is from a “Hot and Spicy Cookbook” our friend Andy gave us: 1-3/4 C plain yogurt 4 ice cubes 1-1/4 C cold water 2 t lemon juice 5T sugar ice cubes 1/2 […]

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Meps original

Sweet Potato Pie a la Meps

1/3/2016 meps 0

My father always raves about grocery-store sweet potato pie from the Publix bakery. As a homemade pie-baker, this offended my sensibilities, so I set out to research the best homemade sweet potato pie. Much to […]

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Dips

Toasted pecan and white bean dip

2/2/2007 meps 1

I was out of ingredients to make hummus, but craving something similar. So I invented this and was amazed at the rich, complex flavor. 15-oz can white beans, drained and rinsed 1/2 C pecan halves […]

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Meps original

Tofu Cacciatore

11/29/2006 meps 0

This is based on a recipe in the South Beach Diet Cookbook, but as usual, I’ve made substantial modifications. Still, I wanted to keep the original clever name — cacciatore means “hunter-style,” but there’s no […]

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Breakfast

Tropical kiwi banana sauce

3/18/2006 meps 0

2 ripe kiwis 2 ripe bananas 2 T butter Pinch salt 3 T sugar 1/2 C orange juice 1/2 C milk or half and half (for a really decadent version, leave out the orange juice, […]

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Meps original

TVP Meatloaf II

4/24/2007 meps 1

This tasty, high-fiber version calls for eggs as a binder. For a vegan version, see: TVP Meatloaf (vegan). 1-1/2 C TVP or TSP 1 to 1-1/2 C boiling water 1 large onion, diced 1 T […]

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Beverages

Virgin Goombay Smash

5/2/2007 meps 1

The real Goombay Smash is incredibly strong. This version is for your non-drinking friends, or for those who have already had too many. Shake together: Pineapple-orange juice Splash of apricot nectar Splash of coconut milk […]

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Favorites

Walnut crusted chicken

9/7/2006 meps 0

This is a South Beach “Phase One” appropriate recipe that takes inspiration from Saudi Arabian Chicken with Walnuts. We were amazed at how juicy and tender the chicken pieces were. 1 C walnuts (either whole […]

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Meps original

Wilted asparagus and apple salad

1/31/2006 meps 0

1 small head of leaf lettuce, red or green, or half a head of romaine 1 apple, diced or grated 2 T sweet onion, chopped (you can use Walla Walla, Vidalia, or red) 1/3 C […]

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Meat

World’s easiest slow cooker recipes

1/31/2006 meps 0

These were created for my brother, Hank. He has trouble reading recipes and chopping vegetables, but he’s always looking for new ways to use his slow cooker. Each of these can be cooked on low […]

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Dairy-free

Yummiest Vegan Stuffing

1/3/2016 meps 0

1 loaf of whole wheat bread, cut or torn into 1-inch cubes (I use scissors for this) 2 green bell peppers, seeded and cut into chunks 1 red bell pepper, seeded and cut into chunks […]

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5/2 fasting diet

Zucchini-Kidney Soup with Tomatoes

2/21/2014 meps 0

This has a wonderful blend of flavors, and it’s only 600 calories for the entire pot. It’s a filling lunch or a perfect dinner for two people on a diet. 3 T bacon bits 1 […]