Eggplant Casserole Healthy Whole Food Recipe
(can be adapted to a Gluten-Free Diet, excellent Vegetarian recipe)

Eggplant Casserole Healthy Vegetarian Recipe

Ingredients: 
3 eggplant, peeled and thinly sliced
2 eggs
4 cups bread crumbs (make your own from whole grain bread or from gluten-free bread)
6 cups spaghetti sauce, divided
1 package (16 ounce) low fat mozzarella cheese, shredded and divided
1/2 cup grated Parmesan cheese, divided
1/2 teaspoon dried basil

Instructions:
Also see Diana Walker’s Raw Food Health Benefits

Place eggs into small bowl and beat.  Place multi-grain bread crumbs in a separate bowl.  (use gluten-free bread if you are on a gluten-free diet) Take sliced eggplant and dip into egg, coating completely. Place slices in bread crumbs covering entire slice.  Place slices on cookie sheet being sure not to layer slices.  Bake in a preheated 350 degree oven for 7 minutes then flip slices and continue baking for 5 minutes more.  Remove eggplant from oven. In a large oven safe dish spread enough spaghetti sauce to cover bottom of pan.  Put eggplant slices in a single layer over sauce.  Cover with cheeses.  Continue to layer until all the sauce and eggplant have been used.  Sprinkle basil over top of casserole.  Return to oven and bake 30 minutes or until browned.

Wishing you Freedom from Junk Food Cravings!
Diana Walker, Cravings Coach

Healthy Whole Food Recipe Carrot Salad

Ingredients:

2 tablespoons lemon juice
2 tablespoons extra-virgin olive oil
1 small clove garlic, minced
Freshly ground pepper to taste
2 cups grated carrots
3 tablespoons chopped fresh dill
2 tablespoons chopped scallions
1 tablespoon raisins

Instructions:
In large bowl combine grated carrots, raisins, chopped dill and chopped scallions.  In separate bowl mix together lemon juice, olive oil, garlic and pepper.  Pour liquid over carrot mixture.  With two forks toss carrot mixture being sure to coat well.  Refrigerate until ready to serve. 

Wishing You Vibrant Health and Freedom From Cravings for Junk Food!
Diana Walker, Cravings Coach

Ingredients:

2 T olive oil or butter
1 carrot diced
1 onion diced
1/2 red bell pepper chopped
1 T cumin seeds
1 bay leaf
2 16 oz cans chickpeas, drained
1 32 oz container butternut squash soup
1 1/2 cups couscous

Heat butter or oil in saucepan over medium heat and saute carrot until soft, then add onions and bell pepper and cook several minutes more. Add cumin seeds and bay leaf.

Puree 1 c chickpeas and 1 c squash soup in blender, then add to carrot mixture along with remaining whole chickpeas and soup. Simmer 20 minutes and season with sea salt and black pepper.

Place couscous in bowl and stir in 1 1/2 c bowling water. Cover and let stand while soup cooks, then fluff with a fork. Place couscous in several bowls and ladle stew around inside bowls.

Enjoy! Diana Walker, Cravings Coach

Ingredients:

2 cups whole wheat flour
2 t cinnamon
2 t ginger
2 t aluminum free baking powder
1/2 t baking soda
1/2 t sea salt
2/3 c rapadura or sucanat
1/2 c coconut oil or melted butter
1 8 oz can crushed pineapple, drained with juice reserved
1/2 c carrot juice
1 t all natural vanilla extract
1 c carrots, finely grated
1/2 c raisins
1/2 c pecans, coarsely chopped (optional – may use walnuts)

Preheat oven to 350. Grease a loaf pan with olive oil cooking spray or butter.

Mix dry ingredients in a large bowl. In another bowl, mix sugar, oil, 1/4 c pineapple juice , carrot juice and vanilla. Then mix into dry ingredients. Add crushed pineapple, carrots, raisins, and nuts.

Pour batter into loaf pan and bake 60 minutes (for muffins, bake 20 minutes). Cool 5 minutes then turn onto wire rack to cool completely.

Enjoy! Diana Walker, Cravings Coach

Ingredients:

1 T butter or olive oil
1 onion, thinly sliced
3 cups chopped kale
1 small yam, diced
1 T paprika
1 T curry powder
1 bay leaf
4 cups chicken or vegetable broth
2 15 oz cans great Northern beans, drained
2 T red wine vinegar

Heat oil or butter in saucepan over medium heat. Add onion and cook until translucent.

Add kale and cook until wilted. Stir in yam and seasonings.

Pour in broth and bring to a boil. Turn heat down until soup is at a simmer and cook 30 minutes. Add beans to pot and cook another ten minutes. Add vinegar, sea salt and papper. Serve.

Enjoy! Diana Walker, Cravings Coach

Ingredients:

1 1/2 cups sushi rice
1 14 oz can coconut milk
1/2 cup Sucanat or Rapadura
2 t all natural vanilla extract
3 mangoes, sliced

Combine rice, 2 1/2 cups water, Sucanat and 1/2 cup of the coconut milk in a large heavy bottomed saucepan. Bring to a boil, then reduce to med/low and cook 20 minutes, stirring occasionally.

Stir in remaining coconut milk and 1 more cup water. Cover and cook 10 more minutes. Remove from heat and leave lid on for 20 minutes. Stir in vanilla. To serve, place servings of rice on a plate and top with mango slices.

Enjoy! Diana Walker, Cravings Coach

Ingredients:

3 tart apples (such as Gala or Mcintosh), cored
2 large russet potatoes
2 T olive oil or butter
1 T curry powder
2 t onion powder

Cook potatoes in a 350 oven for 30 minutes. Add apples to oven and cook another 30 minutes or until all are very soft. Cool until you can handle them, then scoop out flesh from apples and potatoes into a bowl and mash.

Heat oil or butter in a saucepan and brown curry and onion powders for a few seconds until fragrant. Stir in apple potato mash and 4 cups water. Sprinkle with sea salt and pepper. Cover and cook on low for 30 minutes, stirring occasionally. Excellent when served with a bit of fresh cream as a garnish.

Enjoy! Diana Walker, Cravings Coach

Ingredients:

2 T olive oil plus 1 t olive oil
1 lb. fingerling potatoes, thinly sliced
1 onion, thinly sliced
2 t chopped garlic
5 organic eggs

1. Heat 2 T oil in skillet over medium heat. Add potatoes, reduce heat somewhat and cook 5 minutes, stirring occasionally. Add vegetables and cook until onion is translucent. Transfer mixture to a large bowl. Sprinkle with sea salt and pepper.

2. Beat eggs in another bowl and then stir into potato mixture.

3. Heat 1 t olive oil in skillet and spread egg/potato mash in, cook on medium for 5 minutes or so or until egg is almost set. Remove skillet from heat and invert tortilla onto a plate, place back in pan on the other side and cook another 5 minutes or until both sides are browned and crispy. Cut into wedges and serve.

Enjoy! Diana Walker, Cravings Coach

Ingredients:

1 T olive oil
1 cup brown rice
1 cup frozen organic corn
1 cup frozen peas
3 cloves garlic
1 tsp ground cumin
1/2 tsp dried oregano
2 T tomato paste

1. Heat oil in saucepan, add rice and “toast” until you can smell a nutty aroma and rice turns darker. Add two cups water and tomato paste, and cook rice on low for 20 minutes.

1. Add vegetables and seasonings to rice and mix. Continue cooking for another 20 minutes or until rice is done. Fluff before serving.

Enjoy! Diana Walker, Cravings Coach

My friend Carrie has been kind enough to share these wonderful Whole Foods Recipes with us.

Ingredients:

2 cups or 1 can chickpeas, drained
2 cups salad greens
1/2 cup organic sour cream
1 avocado, chopped
fresh cilantro to taste
1 cup salsa
juice of one lime
one clove garlic
corn taco shells

Instructions:

Place avocado in bowl and mash. Add chickpeas, cilantro, garlic and lime juice. Add sea salt, cumin and pepper to taste.

Fill taco shells with chickpea mash, top with greens and sour cream and salsa.

Enjoy!  Diana Walker, Cravings Coach