1 butternut squash, peeled
1 bunch kale or other greens
1 large onion
3 cloves garlic
3 TBS olive oil
Salt and pepper
2 cups diced tomatoes
1 TBS chopped fresh sage leaves
1 cup grated Gruyere, Swiss, mozzarella or fontina cheese, for topping.
Cut the squash in half lengthwise, then scoop out the seeds. Place the halves face-down and cut in 1/4-inch slices. Remove and discard the stems from 1 bunch kale or other greens. Chop the leaves roughly. Dice 1 large onion and mince 3 cloves of garlic. Sauté the onion in 3 TBS olive oil until soft, then add the garlic and cook another minute. Add the kale and cook for 5 minutes. Season with salt and pepper.
Lightly grease a 13-by-9-inch baking dish or large cast iron skillet, then cover with an overlapping layer of squash slices. Sprinkle with salt and pepper. Spread the cooked greens over the squash, then make another layer of squash. Spoon 2 cups of diced tomatoes and 1 TBS chopped fresh sage leaves over this layer, then make another layer of squash. Top with grated cheese. Bake the casserole at 350 degrees for 45 minutes or until it is brown on top and bubbling.
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
2 TBS olive oil
3 cups onion, diced
1 TBS garlic, chopped
3 cups sweet potato, peeled and diced (about 1 large)
2 cups fresh mushrooms, sliced
2 ribs celery, chopped
3 large kale leaves, chopped
1 1/2 cups canned diced tomatoes
1 15 oz can garbanzo beans
4 cups vegetable broth
1 TBS paprika
1 1/2 tsp tumeric
1 1/2 tsp dried basil
1/2 tsp salt
1/2 tsp cinnamon
Heat oil in a large stock pot. Add onion, garlic, sweet potato, celery, kale and mushrooms. Sauté five minutes.
Stir in spices. Sauté 3 more minutes. Add tomatoes, garbanzo beans and vegetable stock and simmer until vegetables are tender, about 20 minutes. Serve.
¾ lb. yellow beans, trimmed
½ tsp. salt
¾ lb. green beans, trimmed
¼ tsp. ground black pepper
2 cups chopped Roma tomatoes
½ cup thinly sliced fresh basil
1 Tbsp. red wine vinegar
? cup crumbled feta cheese
1 Tbsp. olive oil
In a large saucepan, cook beans in boiling water 5 minutes or until crisp-tender. Drain and rinse with cold water. In a bowl, stir together tomatoes, vinegar, oil, salt and pepper. Divide the beans evenly among 8 plates, top with ¼ cup
tomato mixture, then 1 Tbsp. basil and about 2 tsp. feta cheese. Serve chilled.
Serves 8. Per serving: 70 calories, 3 g fat, 3 g protein, 8 g carbohydrate, 3 g fiber, 220 mg sodium
2 cups peeled and cubed eggplant
½ cup diced onions
1 cup sliced fresh mushrooms
½ cup grated fresh parmesan cheese
2 (14 oz.) cans diced Italian seasoned tomatoes
Salt and pepper, to taste*
In a large skillet over medium heat, combine eggplant, mushrooms, tomatoes, onions and Italian seasoning. Cover and cook 20 minutes, stirring occasionally. Eggplant should be tender, but not mushy. Stir in parmesan cheese just before
serving. Serve over whole grain pasta or use to top toasted baguettes for an appetizer.
Serves 4. Per serving: 150 calories, 4 g fat,
9 g protein, 20 g carbohydrate, 3 g fiber,
1020 mg sodium
*additional salt and pepper not included in analysis
1 cup diced tomatoes
1 medium cucumber, peeled and diced
2 large radishes, sliced
1 small onion, sliced
3 oz. feta cheese, crumbled
¼ cup sliced black olives
2 Tbsp. lemon juice
3 Tbsp. olive oil
½ tsp. dried oregano
2 cups chopped Romaine or leaf lettuce
In medium bowl, combine tomato, cucumber, radish, onion, feta cheese and olives. Pour olive oil, lemon juice and oregano over vegetable mixture and stir. Cover and refrigerate for at least 1 hour to allow flavors to blend. Top lettuce with dressing mixture.
Serves 8 (½ cup). Per serving: 100 calories, 8 g fat,
2 g protein, 5 g carbohydrate, 1 g fiber,
210 mg sodium
4 cloves garlic, crushed
10 large basil leaves
1/4 cup toasted pine nuts (or walnuts)
1 pound seeded, chopped tomatoes (about 4 medium)
3 TBS extra-virgin olive oil
2 TBS pitted green olives
4 TBS freshly grated Parmesan cheese
salt and pepper to taste
1/2 pound pasta
Puree all ingredients except pasta. Cook pasta in lots of salted, boiling water; drain and toss with sauce.
8 slices sourdough bread, toasted
8 thin slices cucumber
¼ cup wasabi mayonnaise
4 thin slices sweet onion
4 oz. part skim mozzarella cheese, sliced 8 fresh basil leaves
2 medium tomatoes, sliced
Spread toast with mayonnaise. On four slices, layer the remaining ingredients; top with remaining slices.
Serves 4. Per serving: 560 calories, 18 g fat,
23 g protein, 77 g carbohydrate, 4 g fiber,
1080 mg sodium
1 box pasta
1 medium fennel bulb, diced
1 medium zucchini, diced
3 cloves garlic, minced
1/2 cup shredded parmesan cheese
salt and pepper to taste
2 Tablespoon oil, divided
Prepare pasta as directed on the package. While the pasta is cooking, heat 1 Tablespoon oil in a sauté pan over medium heat. Add the fennel, zucchini and garlic and sauté until softened, approximately six minutes. Remove from heat.
Drain and rinse the pasta. Place the pasta in a bowl. If desired, drizzle a tablespoon of olive oil over the pasta to reduce stickiness. Toss the pasta. Add the vegetables and stir in the cheese. Add salt and pepper if necessary.
**Try topping, or serving with diced tomatoes**
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