4 cups cleaned and diced winter vegetables*
1 piece thick sliced bacon, cut into 1-inch pieces (optional)
1 Tbsp. olive oil
1 1/2 tsp. dried thyme
1 Tbsp. garlic powder
2 oz. feta cheese
Preheat oven to 425 degrees. In a medium-sized bowl, toss together vegetables, bacon, olive oil, thyme and garlic powder. Spread mixture into a shallow baking pan. Roast in oven about 35 minutes, stirring vegetables every 10 minutes,
until tender. Remove from oven and sprinkle with feta cheese. Serve hot over toasted baguette slices, pasta or crackers
*Choose any mixture of winter squash (butternut), carrots, parsnips, brussel sprouts, turnips, sweet potatoes or rutabagas. Note: vegetable mixture may be cooked ahead of time and reheated prior to serving.
Makes about 3 1/2 cups.
Per 1/2 cup serving: 130 calories, 7 g fat, 4 g protein, 13 g carbohydrates, 2 g fiber, 250 mg sodium.
1/2 cup fresh or frozen corn, thawed
2 Tbs. canola oil
1 small onion, chopped (1 cup)
2 cloves garlic, minced (2 tsp.)
4 tsp. mild chili powder
2 tsp. ground cumin
2 small rutabagas, peeled and cut into 1/2-inch cubes (11/2 lb.)
2 medium carrots, cut into 1/2-inch cubes (1/2 lb.)
1 28-oz. can diced tomatoes
1 small russet potato, finely diced (1 cup)
2 Anaheim, banana, or mild peppers, seeded and chopped (3/4 cup)
1 small red bell pepper, chopped (2/3 cup)
1 jalapeño pepper, seeded and finely diced, optional
1 15-oz. can red kidney beans, drained and rinsed
Chopped green onions or cilantro for garnish
1. Heat large pot over medium heat. Add corn, and sauté 2 minutes, or until beginning to brown. Add oil, onion, and garlic, and sauté 3 to 5 minutes, or until onion is soft. Stir in chili powder and cumin, and cook 2 minutes, scraping bottom of pan with spatula.
2. Add rutabagas, carrots, tomatoes, potato, Anaheim pepper, bell pepper, jalapeño, if using, and 3 cups water.
3. Bring pot to a simmer, and season with salt. Cover, reduce heat to medium-low, and cook 1 hour, stirring occasionally.
4. Add beans and cook, uncovered, 45 minutes, or until soup thickens. Serve garnished with green onions or cilantro.
Posted in Banana pepper, Bell pepper, Carrots, Cilantro, Corn, Garlic, Green Onions, Jalepeno Pepper, Potatoes, Tomatoes, Yellow Onion
1 cup chopped onion
¼ cup butter, cubed
4½ cups sliced carrots
1 lg. potato, peeled and cubed
2 (14.5 oz) cans low-sodium vegetable broth*
1 tsp. ground ginger
2 (12 oz) cans evaporated skim milk
1 tsp. dried rosemary, crushed
½ tsp. salt
1/8 tsp. black pepper
In a Dutch oven, melt butter and sauté onion until tender. Add carrots, potato, broth and ginger. Cover and cook over medium heat 30 minutes or until vegetables are tender. Cool 15 minutes.
Transfer to blender container in small batches; cover and process until smooth. Return all to pan; stir in milk, rosemary, salt and pepper. Cook over low heat until heated through.
*Low-sodium chicken broth may be substituted for vegetable broth for added flavor.
Makes about 10 cups. Per cup: 130 calories, 5 g fat, 3 g protein, 17 g carbohydrate, 2 g fiber, 300 mg sodium
1 lb. medium carrots, halved lengthwise
6 small garlic cloves, skin on
1 TBS extra-virgin olive oil
Coarse salt and freshly ground black pepper
1 lemon, cut into wedges
Heat oven to 425. Arrange carrots and garlic on a rimmed baking sheet. Drizzle with oil and season with salt and pepper.
Roast, rotating pan once, until carmelized and tender, 30 to 35 minutes. Squeeze with lemon before serving. Use a knife to spread roasted garlic on carrots.
6 TBS olive oil
1 tsp ground coriander
1 cup chopped onion
2 tsp tumeric
1/4 to 1/2 tsp chili powder
3 cups vegetable or chicken broth
1/2 tsp black pepper
2 cups red lentils, rinsed
2 tsp cumin
1/2 can coconut milk
Salt & pepper to taste
Bring broth to a simmer and add lentils. Simmer until lentils are soft. In a separate skillet add olive oil and sauté onions until translucent. Add all spices and cook for 3 minutes. Combine cooked lentils, seasoned onions, and coconut milk together. This will produce a chunky texture. If you prefer a smoother consis- tency, you can blend in a food processor.
Options: For a simple version, add fresh diced tomatoes and cilantro, and serve over rice. OR include more vegetables: Steam or boil a variety of vegetables (carrots, broccoli, cauliflower, zucchini, summer squash, swiss chard, fresh basil, beans, etc.). Top cooked vegetables with the curry. The possibilities are endless. I usually make a double batch of the curry, and freeze half. It makes a great, fast, easy meal. Just add vegetables or rice and serve. Or just eat with pita bread.
Posted in Basil, Broccali, Carrots, Cauliflower, Chard, Cilantro, Green Beans, Summer Squash, Tomatoes, Yellow Onion, zucchini
3 eggs, lightly beaten
¾ cup applesauce
1 Tbsp. vanilla
1¾ cup sugar
2 cups shredded zucchini
1 cup shredded carrots
1½ cups whole-wheat flour
1½ cups all-purpose flour
1 tsp. baking powder
¼ tsp. baking soda
1 Tbsp. ground cinnamon
1 tsp. salt
2 cups fresh blueberries
Preheat oven to 350 degrees. Spray 4 mini-loaf pans with cooking spray. In a medium bowl, beat together eggs, applesauce, vanilla and sugar. Fold in zucchini and carrots. In a separate bowl combine flours, salt, baking powder, baking soda and cinnamon. Pour dry ingredients into wet ingredients; gently mix. Fold in blueberries. Transfer to mini-loaf pans. Bake 50 minutes, or until knife inserted in the center of a loaf comes out clean. Cool 20 minutes in pans and then turn onto wire racks to cool completely.
Serves 12. Per serving: 150 calories, 6 g fat,
9 g protein, 15 g carbohydrate, 1 g fiber,
340 mg sodium
2 TBS cider vinegar
1 TBS olive oil
2 tsp finely chopped canned chipotle chile in adobo sauce
1/4 tsp salt
2 cups shredded red cabbage
1 medium carrot, shredded
1/4 cup chopped fresh cilantro
1 15-ounce can white beans, rinsed
1/2 cup shredded sharp Cheddar cheese
2 TBS minced red onion
4 8 to 10-inch whole-wheat wraps or tortillas
Whisk vinegar, oil, chipotle chile and salt in a medium bowl. Add cabbage, carrot and cilantro; toss to combine. Mash beans and avocado in another medium bowl with a potato masher or fork. Stir in cheese and onion. To assemble the wraps, spread about 1/2 cup of the bean-avocado mixture onto a wrap (or tortilla) and top with about 2/3 cup of the cabbage-carrot slaw. Roll up. Repeat with remaining ingredients. Cut the wraps in half to serve, if desired.
4-6 cups coarsely chopped kale
1 cup finely chopped red onion
1/2 red bell pepper
1/2-3/4 cup chopped carrot (2 small carrots)
1 cucumber (2 cups chopped halves)
1 avocado, chopped
1 & 1/4 cup chopped grape tomatoes (or other variety)
1/2 cup mixed raisins and Goji berries
1/3 cup chopped walnuts
Dressing: 1 cup lemon tahini dressing or sesame ginger (Annie’s brand is
a good choice)
Chop vegetables and mix in a large mixing bowl. Reserve walnuts for sprinkling on top. Tear the leaves off of the kale and rip into bite-sized pieces. Wash and dry kale leaves. Mix the vegetables, kale leaves, and dressing in large bowl until thoroughly combined. Place in fridge to ‘marinate’ for 10-15 minutes. Serves 4. Keeps in fridge in a sealed container for 1 day.
1 1/2 cups broccoli florets
1 1/2 cups cauliflower florets
1 red onion, minced
2 carrots, shredded
1 cup chopped cabbage
1/4 cup chopped fresh parsley
2 tsp. salt substitute
4 tsp red wine vinegar.
In a large bowl, combine all ingredients. Refrigerate 1 hour to allow flavors to blend.
Serves 4. Per serving: 50 calories, 0 g fat,
3 g protein, 11 g carbohydrate, 4 g fiber,
45 mg sodium
Serves 6 (about ½ cup each)
8 carrots, sliced
10 dried apricots, sliced
1 Tbsp. butter
1 Tbsp. packed brown sugar
1 Tbsp. snipped fresh dill or 1 tsp. dried dill weed
½ tsp. fennel seed, crushed
½ tsp. prepared mustard
In a saucepan over medium-high heat, cover carrots with water and bring to boiling. Cover and cook carrots 8 minutes or until crisp-tender; drain. Add remaining ingredients and stir until blended and butter is melted.
Per serving: 90 calories, 2 g fat, 1 g protein,
18 g carbohydrate, 4 g fiber, 75 mg sodium