1 whole spaghetti squash
1 Tbsp. salt
1 Tbsp. butter
3-4 cloves minced garlic
2 Tbsp. fresh chopped parsley
2 Tbsp. grated Parmesan cheese
salt and pepper to taste
Directions: Rinse the squash and cut a hole in each end so the heat can reach the middle. Place the squash in a large pot and cover with water and salt. Bring water to a boil, cover and reduce heat to simmer. Cook for 25 minutes or until the skin feels tender. Cut in half, remove the seeds and remove the flesh with a fork. In a sauté pan, cook the garlic and butter on medium heat for 2 minutes. Add the squash and toss gently. Add a sprinkle of salt and pepper and place on a serving platter. Top with parsley and parmesan and serve immediately.
Serves 8 (about ½ cup each) Per serving: 51 calories, 2 g fat, 7 g carbohydrate, 1 g fiber, 2 g protein,
265 mg sodium
1 acorn squash
1 lb ziti or penne pasta
1/2 cup olive oil
2 TBS butter
2 large leeks, cleaned and coarsely chopped
1/2 small onion, chopped
1 garlic clove, coarsely chopped
1 tsp coarse sea salt, or more to taste
Freshly ground black pepper
1/2 cup dry white wine or water
1/3 cup grated parmesan cheese
1 TBS chopped parsley
Directions: Heat oven to 350. Cut the squash in half; scoop out and discard seeds. Place the squash, cut sides down, in 1 inch of water in a 13 by 9-inch glass baking dish. Bake for 45 to 50 minutes, until tender. Set aside just until cool enough to handle. Then scoop the squash from the shells. Meanwhile, cook the pasta in boiling water for 2 to 3 minutes less than the cooking time on the package; drain and set aside. Heat the oil and butter in a large pot over low heat. Add the leeks, onion, garlic, salt and pepper. Sauté until onion is translucent and leeks have become pliable, making sure garlic does not burn. Add squash and wine, stirring until a thick sauce forms. Fold in the cooked pasta; taste and adjust
seasonings. Spoon it into the same baking dish; sprinkle with cheese. Bake 20 to 30 minutes, until the cheese browns; sprinkle with the parley and serve hot.
1 box penne or bowtie pasta
About 2 teaspoons olive oil
About 2 medium summer squash, cut into half moons
2 cloves garlic, minced
1 handful mint, chopped finely
1 handful parsley, chopped finely
Juice from one lime
2 teaspoons walnut or hazelnut oil (optional)
Salt to taste
Directions: Cook pasta until al dente and set aside. Heat olive oil in a skillet over medium high heat. Add garlic and squash. Cook stirring occasionally until squash begins to brown slightly. Remove from heat. Toss together pasta, squash mixture herbs, lime zest and juice. Drizzle with nut oil and salt to taste. This dish is great served hot or cold.
1 unbaked pastry shell (9 inches)
2 medium zucchini, peeled and shredded
2 medium yellow summer squash, peeled and shredded
2 medium carrots, shredded
1 medium onion, grated
2 tablespoons butter
3 eggs, beaten
1 cup (4 ounces) shredded Swiss cheese
3/4 cup sour cream
1/4 cup milk
1/4 teaspoon salt
1/4 teaspoon white pepper
1 tsp chopped fresh parsley
Line unpricked pastry shell with a double thickness of heavy-duty foil. Make sure crust is floured to prevent foil from sticking to shell. Bake at 450° for 5 minutes; remove foil. Bake 5 minutes longer; set aside. Reduce heat to 350°
In a large saucepan, cover and cook the zucchini, yellow squash, carrots and onion in butter over low heat for 10-15 minutes or until tender, stirring occasionally. In a small bowl, combine the eggs, cheese, sour cream, milk, salt, pepper and parsley. Spoon vegetable mixture into crust; top with egg mixture.
Bake for 40-45 minutes or until a knife inserted near the center comes out clean. Let stand for 10 minutes before cutting.
Yield: 6-8 servings.
1 lb. fresh whole green beans, trimmed
1 Tbsp. fresh chives, chopped
1 Tbsp. fresh parsley, chopped
2 tsp. butter
½ tsp. prepared stone-ground mustard
¼ tsp. salt
1/8 tsp. ground black pepper
Directions: In a steamer, steam green beans, covered for 5 minutes or until crisp-tender. Remove from steamer; toss with remaining ingredients.
Note: Try this recipe with other vegetables such as fresh asparagus.
Servings: 4 (about 3/4 cup each)
Per serving: 53 calories, 0 g. protein,
7.1 g. carbohydrate, 4.2 g. of fiber, 1.9 g. fat,
175 mg. sodium.
15-oz. can garbanzo beans
½ cup non-fat plain yogurt
2 green onions, include green tops
2 cloves garlic, minced
1 Tbsp. tahini (sesame seed paste)
¼ tsp. salt
1 Tbsp. chopped fresh parsley
pepper to taste
Directions: In a blender container, process all ingredients except garbanzo beans until smooth. Add garbanzo beans and pulse to desired consistency.
Makes: 1 1/2 cups
Per 2 Tbsp: 35 calories, .5 g fat, 1 g protein, 6 g carbohydrate, 1 g fiber, 95 mg sodium
Hummus is a great dip for fresh vegetables, as a sandwich spread, or try it on a warmed pita.
1/2 cup mayonnaise
1 teaspoon dijon mustard
2 teaspoons balsamic vinegar (I like white balsamic)
1/4 cup chopped kalamata olives (about 10 olives)
2 teaspoons brine from the olives (or more balsamic vinegar)
2 6-ounce cans tuna (oil or water packed), drained
3/4 cups chopped Swiss chard stems
2 to 3 cups chopped Swiss chard leaves
1/4 cup loosely packed chopped fresh parsley, preferably Italian flat leaf
1 cup (or more) chopped scallions (green onions), white and green parts (about 10 small)
Salt & pepper to taste
Few handfuls of canned kidney beans, drained and rinsed
Directions: Combine mayonnaise, dijon mustard, balsamic vinegar and olive brine in a medium bowl and mix well. Stir in olives, tuna, chopped Swiss chard stems and leaves, parsley, and scallions. Add salt and pepper to taste and more mayonnaise and/or vinegar if desired. Stir in kidney beans if using. Tuna salad will keep for three days in the refrigerator.
1 medium head green garlic
1/2 teaspoon salt
1/2 cup butter, softened
1 TBS chopped fresh parsley
1 TBS chopped fresh thyme
Directions: Mince entire garlic head with salt. Chop parsley and thyme extra fine, or blend in a food processor. In a bowl combine softened butter, garlic, salt and herbs. Blend with a spoon or spatula. Form into a ball or a log, and refrigerate. Chill for at least 3 hours to blend flavors before using.
This butter is an amazing treat on fresh bread. You
could also use it to top steamed veggies. Just be sure to use it in moderation!