Tomato basil salad

2 tomatos
1 bunch of chopped Italian parsley
2 Tbs basil paste

1. Chop tomatos, Italian parsley. Put them on plate and put basil paste.

Baked shrimp burger

1/2 lb frozen shrimp, thawed
1 small onion, chopped
1 clove of garic, chopped
1 clove of ginger, chopped
1/4 tsp sea salt
1 Tbs soy sauce
1 Tbs mayonase
2 Tbs whole wheat flower
2 Tbs bread crums
1 Tbs extra-virgin olive oil
4 humberger bread
1 Tbs mayo
1 sliced tomatos
4 lettuce

1. Put everything in a food-procerssr, process.
2. Pre-heat the oven to 400F. Line the cooking sheet with almifoil wrap. Spray oil on the almifoil. Using plastic wrap, make the humberger-shpe. Sprinkle bread crums and olive-oil. Put them in the oven and bake for 15 minutes.
3. Toast burger bread. Put mayo on bread, put shirmp burger, sliced tomatos and lettuce.

Super Easy Tomato Cheese Sandwich

2 slices of bread
1 piece of tomato
2 slices of cheese
1 tsp butter

1. Toast bread. Put thinly sliced tomato, cheese between two bread.
2. Microwave high for 30 seconds.
3. Spread butter both sides of bread.

Chickpea marinad

1 bag of dry chickpeas (1 lb)
2 stalk of celery, chopped
2 medium carrot, chopped
(seasonigs)
1/2 tsp salt
1 Tbs Vietnamese fish sauce
1 Tbs extra virgine olive oil
2 Tbs wine vinegar
1 Tbs ground flax seed
1 tsp ground soy powder

1. Wash chickpeas well. Drain. Put chickpeas, carrots and celeries to the slowcooker. Pour 1 litter water. Low setting, cook 8 to 10 hours.
2. Drain chickpeas and veges. Keep the liquid and use for a soup. Put all seasonigs and mix well.

Microwave grilled cheese tastes exactly like restaurant food

This is the super easy grilled cheese for 1 person.

1 tsp butter
2 slices of bread
1 oz shredded sharp cheddar cheese
(or 2 slices cheese)

1. Toast 2 bread in a regular toaster. Put one slice on a plate and spread cheese. Put the other slice on top. Spread butter on the outside of each bread.
2. Put cover on the toast. Microwave high 10 to 20 seconds. It depends on the size of bread.

Japanese Green Tea Vege Cake

1/2 stick of butter
3 eggs
5 oz frozen squash, thawed
3 oz fat free cottage cheese
1 1/2 cup whole wheat flour
1 tsp baking soda
1 tsp baking powder
1 tsp unused green tea leaf
2 oz romaine lettuce, chopped by hands
1 small tomato, chopped

1. In a big microwavable bowl, melt butter in microwave low for 20 seconds. Mix all ingredients.
2. Preheat the oven to 400F. Pour the batter to the rectangler baking pan. Bake 30 to 40 minutes or until you insert a toothpick and it comes back clean.

Japanese Green Tea Muffins

12 muffins

2 cups Heart Healthy Bisquick mix
1/2 cup almond milk
1/2 cup fat free ricotta cheese
2 eggs
2 oz romaine lettuce,chopped
2 oz sliced turkey, chopped
1 small tomato, chopped
2 oz frozen oorn
1 tsp green tea leaves (not used)
1 tsp ground flax seed
1 tbs ground soy powder

1. Preheat the oven to 400F. Line 12 medium muffin cups, 2 1/2 x 1 1/4 inches, with paper baking cups. Spray oil on the paper cups.
2. Stir all ingredients in a medium bowl. Mix well. Divide batter evenly among muffin cups.
3. Bake 25 to 35 minutes or until toothpick inserted in center of muffin comes out clean.

Cabbage and ham egg salad

Ingredient
1/4 cabbage
3 sheets of ham or tyrkey
1/2 Tbs mayonese
1 Tbs white valsamic vinegar
2 eggs

1. Chop cabbage. Put them in a bawl with a lid. Put the lid and microwave high for 2 minutes.
2. Chop ham. Mix ham, cabbage, mayo and vinegar.
3. Boil egg from water for 10 minutes. Drain and pour cold water, in water peel egg. Separate egg white and york. Mince egg white, put on top of cabbage. Strain egg york and put on top of egg white.

Home made smoked salmon

INgredient
1 and 1/2 lb wild salmon
1 tsp sea salt
1 tsp cane sugar
1 cup chips for smoking
1/2 fresh lemon

1. If necesarry, peel salmon. Put salmons in a plastic container, sprinkle salt and sugar. Put the container in a fridte and wait at least 15 minutes or overnight.
2. In a big pan, put 5 sheets of alminum foil. On top the top sheet, put chips for smoking. Put the lid and turn on stove high and cook for 7 minutes to warm the inside of the pan.
3. After 7 minuters, put a folding steamer on top of the chips. Spray-oil to prevent sticking. Put salmon on top of the stemer, put the lid and cook for 7 minutes medium.
4. After 7 minuters cooking, put the pan outside of the stove. Open the lid 1 to 2 inches, wait 7 more minutes. Pick up the salmon, put them in a container and let the salmon rest in the fridge for 30 minutes. If you cut immdiately, it will crumble. Cut with sharp a knife and sprinkle lemon juice. Grate lemon skin.

Tofu-Vege burger

Ingredient for four people
(for burger)
shredded carrot 3oz
shredded onion 3oz
chopped garlic 1 clove
chopped ginger 1 clove
shredded cabbage 3 to 4 pieces
firm tofu 1 package, 14 oz
cooked soy bean 1/2 cup, chopped
egg 2
fat free ricotta cheese 1/2 cup
whole wheat flouer 1 cup
1 Tbs ketchap
1 tsp sugar
1 Tbs soy sauce
extra virgin olive oil 1 Tbs

(for sauce)
1/2 cup plane yogurt
1 Tbs lemon juice
1 Tbs chopped mint leaves

1. Pur carrot, onion, garlic and ginger in a pylex bawl with lid. Covered microwave high 1 minute.
2. Add cabbage to 1 bowl and microwave high 1 more minute.
3. Add tofu and soy. Crush tofu with a folk. Mix well. Add eggs, ricotta cheese and whole wheat flouer. Mix well using a folk. Season with 1 ketchap, sugar and soy sauce.
4. In a non stick pan, put extra virgin olive oil. Make burger shape using 2 table spoons. Saute 3 tofu mixture one side 7 minutes flip and saute 5 more minutes.
5. Mix sauce ingredients and put next to tofu burger.

Healthy banana bread

Ingredient
3 ripe bananas
2 eggs
1/4 cup organic cane sugar
1/4 cup extra virgin olive oil
1/4 cup soy milk or almond milk
1 tsp baking soda
1 tsp baking powder
1 Tbs copped pecan
1 cup whole wheat flower

1. Preheat the oven to 400 F. In a big bowl, put bananas and mash with a folk. Add eggs and continue to mash them with a folk. Add all ingredient and mix well. You do not have to shift flower or use whisk. Just mix well with a folk.
2. Line the 8 x 3 x 3 inch retangle baking pan with parchment paper. Pour banana mixture and bake 45 to 50 minutes or a toothpick inserted in center comes out clean. When the surface starts to look dark, cover with alminum foil.

New cabbage and tuna basil pasta

Ingredient for 2 people
1/2 lb angel hair pasta
1/4 of cabbage, roughly chopped
1 small can of tuna in water (5 oz or 142 g)
1 Tbs soy sauce
2 oz genova pesto or pesto sauce
2 Tbs parmesan cheese

1. Boil hot water, cook angel hair pasta according to direction, put roughly chopped cabbage to the pasta pan and cook with pasta last one minute.
2. Drain pasta and cabbage. Put them in a big bowl. Add the canned tuna with liqud, put soy sauce and pesto sauce on top of 1. Mix well. Put cheese and fresh basil leaves before you eat. Even if you do not make pesto out of scratch, if you mix store bought pest with fresh basuk leaves, you can enjoy real basil fragrance.

My perfect instant meal

Ingredient

1 package of Trader Ming's satay noodles and sauce
2 Tbs frozen vegetable
3 cooked frozen shrimp (medium size)
1 tsp ground flax seed
1 tsp valsamic vinegar
1 egg

1. Open the noodle package, empty the contents of the noodle into the box and separate with a folk. Empty the contents of the sauce over box.
2. Adds frozen vegetable, cooked frozen shrimp, ground flax seed, valsamic vinegar and one egg. Make hole in the egg with a folk. Otherwise egg will explode. Microwave 3 minutes. If microwave is not powerful, microwave 4 minutes.

Broccoli and corn's soy sauce and mayo taste

Ingredients

1/2 lb frozen broccolli
1/4 lb frozen corn
1 Tbs mayonnaise or creamy dressing
1 Tbs soy sauce
1 Tbs dried bonito flakes (optional)

1. Put broccolli and corn in a pyrex bowl or plastic container. Microwave high for 3 minutes.
2. Drain and squeeze extra water. Season with mayo, soy sauce and bonito flakes.

Easy Roasted Asparagus

This is the easyest and best asparagus.

Ingredients

1 bunch of asparagus
1/4 tsp salt
1 Tbs extra virgin olive oil

1. Line cooking sheet with almi foil wrap, spray oil. Cut the bottom hard part of asparagus and break them half with hands. Place asparagus in the cooking sheet. Sprinkle salt and olive oil.
2. Preheat the oven 400F. Bake asparagus for 15 to 20 minutes.

Tailgate baked spring rolls

This is the perfect food for Talegate nibbles for six people

Ingredients

Talegate baked spring rolls
25 thin spring roll shells (I got at Asian market, frozen section)
3 cups of leftover spaghetti meat sauce
1 tsp tomato ketchup for each roll
1Tbs shredded mozzarella cheese
1 tsp extra virgin olive oil

1. Open the bag of spring roll shells, take a damp towel, cover the all spring roll sheets with the towel for 5 minutes. Each sheet sticks together, so carefully peel one each and wrap them with damp towel. Bring 12-17 inch cookie sheet, line the sheet with 18 IN aluminum foil, spray oiled. Preheat the oven to 450 F.

2. Take one spring roll shell to the plate, put one Tbs of leftover spaghetti meat sauce. Add 1 tsp tomato ketchup and 1Tbs cheese. Fold the roll into spring roll shape. Mix water and flour in a small plate. Put the flour mixture at the end of the roll. Put all the finished rolls on the cookie sheet. Sprinkle olive oil and put them in the pre-heated oven, second shelf from the top. Bake 10 minutes. Bring the sheet out of the oven. Flip the rolls and bake 10 more minutes. If the edge of the roll gets burned, scrape with the knife. The roll will look perfect.

Asian one-pot meals

 

Asian one-pot meals for four people
It is light manue, you can cook main dish and side in the same cookie sheet.

Ingredients

Baked spring rolls
12 thin spring roll shells (I got at Asian market, frozen section)
1/2 lb ground turkey
1 medium onion
1 clove of garic
1 clove of ginger
1/4 lb frozen shrimp
1 tsp sugar
1Tbs soy sauce
1 Tbs white wine (or any liquor)
1 Tbs water
1 tsp flour
1 tsp extra virgin olive oil

1. Open the bag of spring roll shells, take a damp towel, cover the all spring roll sheets with the towel for 5 minutes. Each sheet sticks together, so carefully peel one each and wrap them with damp towel. Bring 12-17 inch cookie sheet, line the sheet with 18 IN aluminum foil, spray oiled. Preheat the oven to 450 F.

2. Bring a medium size pyrex container with plastic lid. Spray-oil the container, put ground turkey, let the turkey stick to the container using a folk. Cover the ball with the lid and microwave high for 2 minutes. Mince onion, garic and ginger. Chop shrimp into 1 inch size. Open the lid of the pyrex container, add onion, garic, ginger and chopped shrimp. Pour sugar, soy sauce and white wine. Put the lid and microwave high 2 minutes. Open the lid and mix well with a folk. If it is too watery, add a little bit flour.

3. Take one spring roll shell to the plate, put one Tbs of the turkey mixture. Fold the roll into spring roll shape. Mix water and flour in a small plate. Put the flour mixture at the end of the roll. Put all the finished rolls on the cookie sheet. Use the half space and put the zucchini in the other half space. Sprinkle olive oil and put them in the pre-heated oven, second shelf from the top. Bake 10 minutes. Bring the sheet out of the oven. Flip the rolls and bake 10 more minutes. You do not have to touch the zucchini. If the edge of the roll gets burned, scrape with the knife. The roll will look perfect. Eat with sweet and sour sour sauce.

Grilled zucchini
2 medium zucchini
1 Tbs bread crumb
1 tsp extra virgin olive oil

1. Cut the zucchini into 1/2 inch size, circle. Put the zucchini in the cookie sheet with spring rolls. Sprinkle bread crumb and pour 1 tsp extra virgin olive oil. Bake 20 minutes with the spring rolls.

Rice with various grains
1 cup rice
one package of mixted grains, 1oz

1. Wash rice and drain water. Transfer the washed rice into electric rice cooker. Add 14.5 oz water and mixed grain.
2. Start cooking. When rice is done, put it into a small ball and flip the ball in the plate.

Microwave marinera sauce

2 cans (28 oz each) whole tomatoes
4 oz cooked brown rice
1 stalk celery
1 medium carrot
1 small onion
2 cloves of garic
2 2 inch pieces of ginger
1 Tbsp extra virgin olive oil
1 tsp soy powder
1 Tbsp Flax seed
2 or 3 of dried sardine (optional)
1 Tbsp maple syrup or honwy
1/4 tsp salt

1. Spray a 2-quart oval casserole. Put all ingredients into the blender or food porocessor.
2. Process the blender. Pour the mixture into the casserole and microwave for 20 minutes.
Taste and add salt if necessary.

Grilled tri color pepper

three color peppers (yellow, red and orange)

1. Preheat the oven to 425 F. Lightly grease a 1 1/2quart casserole using a cooking spray.
Halve each pepper and take off stem and seeds.

2. Place peppers in the greased casserole. Bake, uncoverd, in the oven for 1 hour.

3. After one hour, pull the casserole from the oven. Put the lid or cover with the aluminum foil. Wait 15 to 20 minutes. Peel the skin with fingers. Do not get rid of liquid. You may eat immedietly. You do not have to use any salt or seasoning.

Slow cooker chicken stock

Wolfgang Puck says in his book that all great chefs tell that without a good stock, final dish wil suffer. Here's my version of chicken stock using a slow cooker. I added Japanese Kombu( Japanese seaweed for dashi) and Niboshi(dried fish for stock) for subtle taste.

3 pounds used chicken bones, after you ate roast chicken or Thanksgiving turkey.
1 medium carrot, trimmed, broken into 2 or 3 pieces by hands.
1 mdium celery stalk, trimmedn and cut into 2-inch slices.
1 medium onionm, peeled, trimmed, and halved.
4 cloves garlic, peeled and crushed by a kitchen knife.
3 cloves ginger, unpeeled.
3 bay leaves
2 sheets of Kombu
5 Niboshi (small dried sardines)
1. Spray 4-to 5 quart slow cooker with cooking spray. Place the chicken bones and all the ingredients in a cooker, pour cold water over to cover.
2. Cover and cook on low heat setting more than 10 hours. Strain through a strainer into a clean bowl and cool. Refrigerate, covered, for up to 3 day, discarding the hardened layer of fat when you use. Put the stock in small containers. Put them in the freezer for up to 3 months and reheat when you use.

Raspberry cream pie

Ingredient
1 cup whole wheat flouer
1/4 cup extra virgin olive oil
3 Tbsp hot water

2 packages Japanese Kanten (Agar-Agar powder)  Go to Asian market, or use gelatin if you cannot find it.
1 cup hot water
1 cup fat free ricotta cheese
1 1/2 cup of frozen raspberry
1/2 cup Greek yogurt
3 Tbsp sugar
1 tsp vanilla extract
1/4 tsp almond extract

1. Preheat the oven to 375 degrees. Bring a medium size bowl, put whole wheat flour, olive oil. Using a spoon, mix well. Add hot water and make a ball. Do not put the pie dough in the fride.
2. In a 9 inch pie pan, put the dough you made. Push the dough with spoon and fingers and spread. Place the pie in the preheated oven and bake 12 minutes.

3. Using the same bowl, put Kanten (0 calory, Japanese vegetable gelatin), hot water and mix well. Add ricotta cheese, yogurt and sugar. Mix well using folk.
4. When the pie is ready, on top of the hot pie crust, pour the cheese mixture. Using the spatura, put all cheese in to the pie. Put frozen rasberries on top of the cheese mixture. Put the pie in the fridge for 30 minutes.

ラズベリークリームパイ
材料 （ ４人分 ）
全粒粉
１カップ（２００グラム）
エクストラバージンオリーブオイル
１/４カップ
熱湯 大匙３
寒天パウダー ２袋（８グラム）
きび砂糖 大匙３
熱湯 １カップ
カスピ海ヨーグルト（プレーンヨーグルト）
１/２カップ
低脂肪リコッタチーズ（またはカッテージチーズ）
１カップ
バニラエッセンス 小匙１
アーモンドエッセンス
小匙１/４
冷凍ラズベリー １と１/２カップ

１．中型のボールに全粒粉を入れ、オリーブオイル、熱湯少しを注いでスプーンで混ぜる。

２．混ざったらスプーンで一塊にする。まとまったら、冷蔵庫で休ませずに即、２１センチの耐熱パイ皿に敷き詰める。

３．ボロボロしても気にせず、スプーンと指で伸ばすように敷く。オーブンを３８０度に予熱して、パイ生地を１０分焼く。

４．２のボールに寒天、砂糖、熱湯１カップを入れ混ぜ、溶けたらリコッタチーズ、ヨーグルト、バニラ、アーモンドを加え混ぜる。

５．４のチーズ生地を焼き上がった熱いパイの上に載せる。凍ったラズベリーを上に敷き詰め、冷蔵庫で３０分休ませる。

Soy grilled cheese

Ingredient (for 4 people)
8 slices whole wheat bread
8 Tbsp cooked soy beans
8 tsp extra virgin olive oil
6 oz shredded sharp cheddar cheese

1. Wash one package of dried soy beans, put them in a crock pot overnight with enough water to cover the soy beans.

2. Using the food processor or blender, process cooked soy beans to make puree. If you have too much water, put water in a container. But please do not throw it, since water has great nutrition. Put four slices of bead in a large skillet or nonstick pan. You do not have to heat butter nor spray oil. Spread four slices of the bread with the soy puree thinly using spoon. On top of soy puree, put a little bit of olive oil and cheddar cheese.

3. Spread soy puree on both sides of the bread. Put the lid and cook 4 to 5 minutes each side, until bread id crisp and the filling is melted. If you burn the bread, you could save it by scraping with a knife.
4. You may use soy pured to mix with tomato sauce.

大豆グリル・チーズ

材料 （ 4人分 ）

食パン（胚芽パン等が好ましい）
8枚
大豆の水煮缶	１缶
エクストラバージンオリーブオイル
パン一組に付き小匙１
とろけるチーズ
４枚　（はみ出さない位の量）

１．大豆の水煮をジューサーかフードプロセッサーでピュレ状にする。フライパンにパンを載せて、スプーンで大豆を塗る。

２．大豆は出来るだけ薄く伸ばす。大豆の上にオリーブオイルを振り、チェダー等濃い色のチーズを載せる。

３．両面に薄く大豆を伸ばし、蓋をして片面3分ずつ焼く。焦げないように気を付ける。焦げた場合は包丁でこすれば救済可能。

４．出来上がり。斜めに切る。チーズの下に大豆が隠れています。残った大豆のピュレはカレーやミートソースに混ぜて下さい。

Okara cheese cake

Ingredient
1/2 cup whole wheat flour
1/4 cup extra virgin olive oil
3 Tbsp hot water

1 package (226 g) fat free cream cheese
1/2 cup brown sugar
1 cup Okara (bean-curd refuse or Tofu leavings) you can get at Asian market.
3 eggs
1 Tbsp flax seed
1 Tbsp ground soy flower

1. Preheat the oven to 375 degrees. Bring a medium size bowl, put whole wheat flour, olive oil. Using spoon, mix well. Add hot water and make a ball. Do not put the pie dough in the fride.
2. In a 9 inch pie pan, put the dough you made. Push the dough with spoon and fingers and spread.

3. Using the same bowl, mix cream cheese, Okara, sugar, eggs, flax seed and ground soy powder.
4. On top of pie crust, pour the cheese mixture. Using the spatura, put all cheese. Bake in the preheated oven for 45 minutes.

おからチーズケーキ
材料
全粒粉　　　　　　　　　　　　　　100グラム
エクストラバージンオリーブオイル　1/4 カップ
熱湯　　　　　　　　　　　　　　　大匙３

クリームチーズ（あれば低脂肪）　　1箱（２２６グラム)
おから　　　　　　　　　　　　　　1カップ
卵　　　　　　　　　　　　　　　　3個
三温糖　　　　　　　　　　　　　　100グラム
白ゴマ　　　　　　　　　　　　　　大匙１
きな粉　　　　　　　　　　　　　　大匙１

１．オーブンを180度の予熱する。ボールに全粒粉をふるわずに入れ、オリーブオイルを加える。熱湯を加えて一まとめにする。 冷蔵庫で休ませない。
２．21センチの耐熱のパイ皿に１のパイ生地を入れる。スプーンと指でパイ生地を伸ばして敷き詰める。
３．同じボールにクリームチーズ、おから、三温糖、卵、ゴマ、きな粉を入れてフォークで混ぜる。
４．２のパイ生地の上にチーズ液を流し込む。ゴムベラで全部掬い取る。予熱したオーブンで45分焼く。

Bluberry gelatin

To serve 10 ramekin
2 packages of Japanese Kanten (Agar-Agar powder)  Go to Asian market, or use gelatin
2 cups hot water
1 1/2 cup of frozen blueberry
3 Tbsp sugar

1 cup Greek yogurt
1 Tbsp honey
1 tsp strawberry jam

1.  Put a strainer in a medium size bowl.  Line paper towel on top of strainer.  Pour Greek yogurt in the center of the strainer.  Water will come down from the yogurt.  Yogurt will be like cheese.  Do not throw the liquid, you may drink it or use for soup.  Mix in jam and honey to the yogurt cheese, and you will have healthy cream to go with gelatin.

2. Put Kanten (0 calory  Japanese vegetable gelatin) into a medium size bowl.  Pour hot water
and mix well.  Add sugar and blueberry.
3.   Put the mixture into ramekins and put the ramekins in the fridge for 20 minutes.  Put 1 cream on top.

ブルーベリーゼリー

ラメキン型またはゼリー型10個分

寒天パウダー　4グラム入り　2袋、無ければゼラチン　２袋
熱湯　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　２カップ
冷凍ブルーベリー（出来れば無農薬）　　　　　　　　　　　1 1/2
三温糖　　　　　　　　　　　　　　　　　　　　　　　　　　　　　大匙３

カスピ海ヨーグルト　　　　　　　　　　　　　　　　　　　　　　１カップ
蜂蜜またはメープルシロップ　　　　　　　　　　　　　　　　大匙　１
イチゴジャム　　　　　　　　　　　　　　　　　　　　　　　　　小さじ１

１．　中型のボールにザルを載せる。ザルの上に紙タオルを敷き、中心にヨーグルトを注ぐ。ヨーグルトの水分が紙を通してボールの底に落ちる。この水は栄養があるので捨てないでください。飲んでもいいし、スープに使うことも出来ます。紙の上に残ったチーズのように水分が抜けたヨーグルトに、ジャムと蜂蜜を混ぜる。これを低カロリーのクリームとしてゼリーに乗せる。
２．寒天（カロリーゼロの日本の植物ゼラチン）を、中型のボールに入れ、熱湯を注いで良く混ぜる。砂糖と、ブルーベリーを加える。
３．２をラメキンかゼリー型の注ぎ、冷蔵庫で20分冷やす。1のクリームを載せる。

Baked French fries

1pound potatpes, preferably organic
1/4 tsp high quality sea salt
1 tsp extra virgine olive oil

1.　Pewheat the oven to 475 F. Peel and slice potatoes into French fry shape.
2．　Bring a 9 inch circle Pyrex pie plate and spray oil on it. IF you use aluminum foil, spray oil on foil. Put the sliced potatoes in the plate and sprinkle salt and oil. Mix well.
3. Put the plate on top rack of the oven. Bake the potatoes for ten minutes. Flip one time and bake ten more minutes. Eat with tomato ketchaup.

フライドポテト　焼きスタイル

ジャガイモ（出来れば有機栽培のもの）　　４５０グラム
品質の高い塩　または海塩　　　　　　　　小さじ　1/4
エクストラバージンオリーブオイル　　　　小さじ　１

１．オーブンを430度に予熱する。ジャガイモの皮を剥き、フライドポテトの大きさに切る。
２．直径21センチの耐熱パイ皿にオイルをスプレーする。（スプレーオイルがない場合は、紙タオルに油を含ませて皿に塗る）皿にジャガイモをのせて、塩とオリーブオイルを振り、良く混ぜる。
３．オーブンの一番上の仕切りに皿をのせる。４３０度で１０分間焼き、一度ジャガイモをひっくり返して、もう１０分焼く。ケチャップを添える。

Blueberry Smoothie

Ingredients
1 cup ice cubes
1 medium banana, peeled
1 1/2 cup frozen wild blueberries
1 cup Greek yogurt (or plain low-fat yogurt)
1 cup soy milk
1 Tbsp honey or maple syrup
1 Tbsp oat bran
1 Tbsp flax seed
1 tsp soy powder

1. Pour ice cubes into a blender of food processor. Break in banana, frozen blueberries, yogurt, soy milk, honey, oat bran, flax seed, and soy powder. Cover and blend or process until mixture becomes smooth.

ブルーベリースムージー
材料（四人分）
氷　　　　　　　　　　　　　　　　　　　　　　　　　１カップ
バナナ（中サイズ、皮を剥く）　　　　　　　　　　　　　　１本
冷凍プルーベリー（出来れば天然物）　　　　　　　1 1/2 カップ
カスピ海ヨーグルト　(無ければプレーンヨーグルト）　１カップ
豆乳　　　　　　　　　　　　　　　　　　　　　　　　１カップ
蜂蜜かメープルシロップ　　　　　　　　　　　　　　　大匙１
オートブラン　　　　　　　　　　　　　　　　　　　　大匙１
亜麻の粉　（無ければ白ゴマ）　　　　　　　　　　　　大匙１
黄な粉　　　　　　　　　　　　　　　　　　　　　　　　小さじ

１．氷をジューサーか、フードプロセッサーに入れる。バナナを折りながら入れる。冷凍ブルーべりー、ヨーグルト、豆乳、蜂蜜かメープルシロップ、オートブラン、亜麻の粉、黄な粉を加える。蓋をしてジューサーを稼動する。スムージー状になったら出来上がり。　　　　　　　　

Japanese-style edamame, okra salad

Ingredient

16 OZ (1LB) Fully cooked frozen edamame in a shell
16 OZ (1LB) cut frozen okra (no addictives, no preservatives)
1 box 8 OZ (1/2 LB) frozen spinatch
1/2 pack Katsuobushi pack (0.88 OZ or 25 G), or called dried bonito shaving
Nori sheet, cut
1 Tbs soy sauce

1. Leave all vegetables in a package in a kitchen sink and thaw overnight.
2. Shelledamame. Squeeze spinatch with a hand. Mix three vegesin a medium size containaer
and sprinkle soy and dried bonito shavings and sliced nori.


枝豆、オクラ、ほうれん草サラダ

材料

冷凍の調理済み枝豆（さや付き）　1袋　1ポンドまたは454グラム　　（さやを取ったものも売っていますが、さや付きの方がずっと美味しい）
冷凍カットオクラ　　１袋　（パッケージによって量に差がありますが、あまり気にしなくていいす。でも、保存料や添加物の無いもの）
冷凍ほうれん草　　1袋
かつおぶしパック　1袋の半分
海苔　千切り　適量
しょう油　　　適当に好みで

１．冷凍野菜を流しに一晩置いて自然解凍する。
２．枝豆をさやから取り出し、ほうれん草の水気を手で固く絞る。中型のふた付き容器に野菜をすべて入れて和える。上から、かつおぶし、海苔を振りかけ、しょう油を振る。

Butternut Squash pie

Before you start, wash one whole butternut squash. Put the whole squash into microwave, uncovered. Microwave in 2 minutes. The squash will be soft and easy to cut. Then, cut off the stem, cut squash in half legthwise and scrape out seeds.
Roast the halves on a cookie sheet, flesh-side up, at 400F for 45 minutes. Scoop out the flesh and bash down with folk.

Ingredient

1/2 cup whole wheat flour
1/4 cup extra virgin olive oil
2 Tbs hot water

1 cup roasted butternut squash, scooped out
2 large eggs
3 Tbs brown sugar
1/4 cup ricotta cheese
2 oz cashew pieces (50% less salt, roasted & and; salted)

1 Preheat the oven to 400F. In a small bowl, mix whole wheat flour and olive oil
using folk.
Pour 2 Tbs hot water. Mix well and make one soft ball. In a 9-inch pyrex pie
plate, push down the ball and spread the dough using fingers.
2 Using the same small bowl, mix squash, eggs, brown sugar and ricotta cheese. Mix
well using falk. Put the mixture on crust made 1. Sprinkle cashew pieces on top.
3. Cover the pie plate with aluminum foil, because the cashews are easy to be
burn. Bake 45 minutes.

西洋栗かぼちゃパイ

まず始めに、かぼちゃを水で洗い、皮を剥かず、切らず、そのまま電子レンジに入れます。
カバーをしないで丸のまま、二分間電子レンジにかけます。かぼちゃは柔らかくなり、簡単に切れるようになります。ヘタを落とし、縦二つに割って種をスプーンで取ります。半分に切ったかぼちゃを天板に載せて、果肉の方を上にして、200度のオーブンで45分間焼きます。

材料

全粒粉　　1/2 カップ
エクストラバージンオリーブオイル　1/4 カップ
熱湯　　　　　　　　　　　　　　大匙　２

オーブンで45分焼いて、果肉を出したかぼちゃ　　１カップ
卵　二個
三温糖　　大匙　３
リコッタチーズ（低脂肪)　1/4 カップ
カシューナッツ (50% less salt, roasted & and; salted)　５０グラム

１．オーブンを200度に予熱する。小さめのボールに、全粒粉をふるわずにエクストラバージン
　　オリーブオイルとフォークで混ぜる。熱湯を少し注いで全体が柔らかいボール状になるま
　　で混ぜる。21センチの耐熱パイ皿に指を使って生地を押し付けるように伸ばす。
２．１で空いたボールに、かぼちゃ、卵、三温糖、リコッタチーズ　をフォークで混ぜる。
　　出来上がったパイの中身を１のパイ生地に載せる。カシューナッツを砕いたものを上か
　　ら振りかける。
３．カシューは焦げやすいので、パイ皿にアルミフォイルを被せて45分焼く。