"The truth knocks on the door and you say, Go away.
I'm looking for the truth,
and so it goes away. Puzzling.
Robert Pirsig
Veggies
Mixed Vegetables with Almonds
Preparation Time: about 10 minutes
Cooking Time: about 15 minutes
Serves: 4
Amount Ingredient
-------- -----------------------------
2 C (4dL) Broccoli Florets
1 tsp Cornstarch
2 T Soy Sauce (low sodium is best)
2 T Dry Sherry
3 T Sesame Oil
1/4 C (30g) Whole Blanched Almonds
1 tsp Fresh Ginger, minced
4 Green Onions, chopped
1 Red Bell Pepper, seeded and cut into squares
1 C (2dL) Celery, Sliced
10+ Canned Baby Corn, drained use more if you like
1/2 C (1dL) Shitake or Button Mushrooms, sliced
Bring a pot of lightly salted boiling water to a boil. Blanch broccoli florets for 30 seconds. Then set aside in ice water to stop the cooking process. Mix cornstarch, soy sauce and sherry until the cornstarch is dissolved. Set aside.
Heat wok or large skillet over medium heat and add
sesame oil. Add almonds and cook, stirring until the almonds begin to brown. Remove almonds to paper towels. Remove all but 1 tablespoon of oil from the wok and turn the heat up to medium-high.
Add the ginger and cooking a few seconds until you
can smell the ginger, then add the onions, bell
pepper, celery and baby corn. Cook for about 1 minute stirring constantly. Add broccoli to wok along with almonds and mushrooms.
Continue to stir-fry until the mushrooms are slightly
soft. Stir in cornstarch mixture and cook until sauce thickens
and becomes glossy. Transfer to a serving platter with a side of rice.
Black Bean Burritos
Preparation Time: 10 minutes
Cooking Time: 20 to 25 minutes
Serves: makes 6 Burritos
Amount Ingredient
-------- -----------------------------
6 Tortillas (10 or 12 inch size)
4 T Vegetable oil
2 sm Onion, chopped
1 Red Bell Pepper, seeded and chopped
2 tsp Garlic, minced
2 cans
(16 oz 4dL) Black Beans, drained
2 tsp Jalapeno Peppers, minced
6 oz (180g) Cream Cheese (low fat is ok)
to taste Black Pepper
to taste Cilantro/Coriander Leaves, chopped
Warm the tortillas by rolling the tortillas in
foil and placing in a warm oven(350F/180C for
about 10 minutes) or place in a plastic bag and
heat in the microwave when the recipe is nearly complete. Heat oil in a skillet over medium heat. .
Add onion, bell pepper, garlic and jalapenos
in skillet, cook for a few minutes stirring
occasionally, until soft. Add beans into skillet, and saute for
about 3-5 minutes. Cut cream cheese into cubes and add to
skillet with black pepper. Cook for 2 minutes stirring occasionally. Add cilantro or coriander leaves into mixture. Spoon 1/6 mixture in the center of a warmed
tortilla and roll tortillas up. Serve immediately with your favorite guacamole and salsa on the side.
Vegetable Tofu Stir-Fry
Preparation Time: 10 minutes
Cooking Time: 10 minutes
Serves: 4
Amount Ingredient
-------- -----------------------------
1/4 lb (112g) Mushrooms, chopped
4 T Lite Soy Sauce
1 tsp Wasabi (Japanese horseradish optional)
1/4 C (1/2dL) Dry Sherry or Vegetable Stock
2 T Fresh Ginger, minced
3 cloves Garlic, minced
1 lb (450g) Carrots, sliced thin or graded
1 lb (450g) Tofu, thinly sliced
1 tsp Vegetable oil
1 lb (450g) Snow Peas, thawed if frozen
1 sm bunch Scallions, cut into 1 inch (2.5cm) pieces
If using Wasabi mix first with soy sauce and blend well. Combine mushrooms, soy sauce, wasabi, sherry, ginger, and tofu in a bowl and marinate 30 minutes. Heat oil in a heavy skillet or wok over medium high heat. Add garlic and saute. Add tofu mixture and stir fry for 3-4 minutes. Add remaining ingredients and stir fry 3-4 minutes or until carrots are tender. Serve with white rice.
Zucchini Gratin
Preparation Time: about 15
Cooking Time: 25-30 to bake and 5 to broil
Serves: makes about 30 squares.
Amount Ingredient
-------- -----------------------------
4 C (1L) Grated Zucchini (about 1.5 lbs 675g)
1/2 C (70g) Flour
1/4 C (1/2dL) Mozzarella, grated
1/4 C (1/2dL) Gruyere, grated
1/4 C (1/2dL) Parmesan, grated
1/4 C (1/2dL) Fontina, grated
2 T Fresh Basil, chopped
4 Eggs, beaten
to taste Salt
to taste Fresh Ground Black Pepper
dash Cajun seasoning (optional)
sprinkle Olive Oil
Preheat oven to 375F (190C). In a large bowl combine zucchini, flour, cheeses, basil, eggs and seasonings. Press mixture into a greased 9x13 inches (23x30cm)baking dish. Bake for 25-30 minutes until firm and slightly brown. Remove from oven and preheat broiler. Drizzle top of mixture with a bit of olive oil and broil just until the top browns. Cool slightly, then cut into 30 squares and serve.
Sweet Potato Casserole
Preparation Time: 10 minutes
Cooking Time: 30 to 35 minutes
Serves: 8
Amount Ingredient
-------- -----------------------------
2 C (1/2L) Mashed Sweet Potatoes (can use canned)
2 tsp Real Vanilla
3/4 C (150g) Sugar
1/2 tsp Salt
1/2 C (115g) Butter
1 tsp Flour
2 Eggs, beaten
Topping
1 C (150g) Pecans, chopped
2/3 C (150g) Butter
1/2 C (70g) Flour
1 C (225g) Brown sugar
Preheat oven to 350F (180C). Mix all the casserole ingredients and pour into greased 9 x 13 inch (23x30cm) casserole dish. Mix the topping ingredients together and sprinkle evenly over the top of the sweet potato mixture and bake in a 350F (180C) oven for 30 to 35 minutes.
Green Bean and Onion Casserole
Preparation Time: < 10 minutes
Cooking Time: about 35 minutes
Serves: 6
Amount Ingredient
-------- -----------------------------
1 can
(10 3/4 oz ~3dL) Cream of Mushroom Soup
3/4 C (1 1/2dL) Milk
2 pkg
(9 oz each 540g) Frozen Cut Green Beans, thawed
1 1/3 C (~100g) French Fried Onions
to taste Ground Black Pepper
Preheat oven to 350F (180C). In a 1-1/2 quart casserole dish, mix soup, milk, and season with pepper. Stir in beans and half of the French fried onions. Bake at 350F (180C) for 30 minutes or until heated through, stir. Top with remaining half of French fried onions. Bake 5 minutes more or until the onions are golden.
Sage Butternut Squash Gratin
Preparation Time: 10 minutes
Cooking Time: about 15 minutes for onions and steaming squash;
40 minutes to bake in oven
Serves: 6
Amount Ingredient
-------- -----------------------------
2 1/2 T Butter
1 T Extra Virgin Olive Oil
2 lg Onions, chopped into 1 in (2.5cm)
cubes (about 4 cups)
3 lb (1.35kg) Butternut squash, peeled and cut into
1/2 in (1cm) cubes (about 8 cups)
1/2 C + 2T (~1dL)
Heavy cream, warmed (heated slightly in micro)
1 C Fresh Bread Crumbs
2 cloves Garlic, minced
to taste Ground Black Pepper
to taste Salt
to taste Cajun seasoning (optional, if salt variety then
omit most of the salt you might add)
3 T Fresh Sage, chopped fine (1 T dried)
Heat the oven to 350F (180C) degrees. Prepare a small casserole or gratin dish with a light coat of butter or Pam type spray. In a large skillet over low heat, melt 1 tablespoon of
the butter with the oil. Add the onions and the
sage. Cover and cook over low heat. Continue to cook
the onions, stirring frequently, until they caramelize.
While the onions are cooking you can prepare the squash.
To the squash, put the squash in a steaming basket
and set over simmering water. Cover and let steam until
the squash is tender, about 10 minutes. Put the squash in the prepared dish with the garlic and slight sprinkle of salt. Toss gently to combine. Add the caramelized onions to the to the prepared dish, mixing them with the squash.
Season with salt, pepper, and optional Cajun seasoning. Pour the warm cream slowly over the squash mixture. Toss the breadcrumbs with the melted butter and sprinkle the crumbs evenly over the gratin. Bake until the top is browned and bubbling, about 40 minutes. Serve with a sprig of sage on top and a sprinkle of Cajun seasoning, if you desire.
Rice, Black Beans and Sun Dried Tomatoes
Preparation Time: about 10 minutes
Cooking Time: 25 minutes
Serves: 4
Amount Ingredient
-------- -----------------------------
1 C (2 dl) Chicken Stock or vegetable stock
1 C (2 dl) Water
1 C (210g) White Rice
1/2 lb (225g) Canned Black Beans, rinsed and drained
2 T Sun Dried Tomatoes, finely chopped
1 T Unsalted Butter or margarine
to taste Ground Black Pepper
Combine stock, water and salt in a saucepan and
bring to a boil over high heat. Stir in rice and return to a boil. Once boiling again, reduce heat to low. Cover saucepan and
simmer for 15 minutes. Stir in beans and sun dried tomatoes. Cover and simmer another 5-8 minutes or until
rice is tender and all liquid is absorbed.
Remove from heat and let stand 5 minutes. Add butter, and
some ground black pepper and fluff rice with a fork while
putting it on a serving dish. Garnish with a sprig of basil.
Spicy Broccoli with Tomatoes
Preparation Time: about 5 minutes
Cooking Time: 10 minutes
Serves: 6
Amount Ingredient
-------- -----------------------------
2 tsp Olive oil
1 lb (450g) Broccoli florets
1 clove Garlic, minced
1/8 tsp Chili pepper flakes, crushed
1/4 C (1/2dL) Canned Crushed Tomatoes
1/4 C (1/2dL) Salsa (use your favorite and mild is probably better)
to taste Ground Black Pepper
Heat oil in a heavy saucepan over medium high heat.
Saute broccoli, garlic, black pepper and chili
pepper flakes 20 seconds. Add tomatoes and salsa. Cover saucepan and reduce heat to medium. Simmer 7-8 minutes or until broccoli is bright green and tender and tomato sauce has thickened. (Add a little water if necessary.) Serve as a side dish or over rice or pasta.
Artichoke Quiche
Preparation Time: 10 minutes
Cooking Time: about 45 minutes then 10 min to cool
Serves: 6
Amount Ingredient
-------- -----------------------------
2 T Olive oil
2 cloves Garlic, minced
10 oz (280g) Artichoke hearts canned (not in oil), drained
1/2 lb (225g) Shredded mozzarella cheese
1/2 C (55g) Provolone cheese, shredded
5 Eggs, beaten
1 T Fresh chopped herbs of your choice
(like thyme or basil)
to taste Ground Pepper
to taste Salt
1 -9in (23cm) Pie shell
Preheat oven to 350F (180C). Heat oil in a heavy nonstick skillet over medium heat. Sauté garlic, herbs, and artichoke
hearts 5 minutes. Remove from heat and cool to room temperature. Beat eggs in a bowl and then slowly stir in shredded cheeses. Add cooled (must be cooled or your eggs will start to cook) garlic and artichoke mixture and season with salt and pepper to taste. Mix thoroughly. Pour mixture into pie crust. Bake 40-45 minutes until golden and set in the center. Let stand 10 minutes before serving.
Eggplant and Zucchini Casserole
Preparation Time: 10 minutes
Cooking Time: 15-20 min to saute veggies then 30-40 min to bake
Serves: 6
Amount Ingredient
-------- -----------------------------
2 sm Eggplants, diced (the smaller tend to be better
but they are harder to find. IF you cannot
find 2 small eggplants use one large eggplant)
2 lg Zucchini, diced
1 med Onion, chopped (I like to use red or a sweet type onion)
1 lg Tomato, diced
1 clove Garlic, chopped
2 T Fresh Basil (reserve 1 T to sprinkle on top)
1 T Fresh Thyme (for dried use about 1 tsp)
2 C (240g) Shredded Colby cheese (about 8 oz)
1 8 oz (240g) Packaged Stuffing mix
to taste Salt
to taste Ground Black Pepper
Place eggplant, zucchini, tomato, garlic, onion into a large
skillet. Season with basil, thyme, salt, and pepper. Cook and
stir over medium low heat for 15 to 20 minutes. Remove
from heat. Preheat oven to 350F (180C). Grease a 2 quart casserole dish. Layer vegetables, cheese, and dry stuffing mix in the dish until all ingredients have been used, ending with cheese and a sprinkle of basil. Bake for 30 to 40 minutes until cooked through.
Pickled Carrots with Dill Seed
Preparation Time: 20 minutes
Cooking Time: about 30 minutes
Serves: makes 1 quart
Amount Ingredient
-------- -----------------------------
3 bunches Carrots
2 tsp Dill Seed
1 tsp Whole White Peppercorns
1/4 tsp Crushed Red Pepper Flakes
1 1/2 C Distilled White Vinegar
1 1/4 C Water
Cut the greens from the carrots, leaving about
1/4 inch of stem on each. Peel the carrots, then
trim to a length of about 1 1/4 inch (~2.5 cm) less
than the eight of the gar in which they will be pickled.
Sterilize a tall. heat-resistant glass clap jar fitted
with a rubber ring (most grocery stores, kitchen stores,
or discount stores sell these type of jars). Put the
dill seed, peppercorns, and red pepper flakes into the jar.
Pack the carrots into the jar stems up.
Bring the vinegar and water to a boil in a small,
non-reactive sauce pan and pour in the hot mixture over
the carrots to within 3/4 inch (~2 cm) of the top of the jar.
Seal securely. Process the jar in the hot-water bath for 20 minutes. Set jar aside for 1 week. The sealed carrots have a
shelf life of about 1 year (unopened). After opening,
store in the refrigerator and consume within 3 months.
Stuffed Portabella Mushrooms
Preparation Time: about 20 Minutes
Cooking Time: 13 - 17 minutes
Serves: 8 to 6 people (one mushroom per since these are big)
Amount Ingredient
------------ -----------------------
6-8 med Portabella Mushrooms
4 T Butter
8oz (~225g) Cream Cheese (also works with Lite cream cheese)
4-5 strips Bacon, cooked until crisp, cooled and crumbled
1/2 C (~115g) Mozzarella cheese (or cheese of your choice)
Sauté mushroom caps in 4 tablespoons of butter for about 5 minutes, save the remaining butter. Place caps in an oven-proof dish. Mix cream cheese and bacon, and top mushrooms caps, heaping the mix a little. Top with grated cheese. Pour the remaining butter from sautéing around mushrooms and bake for about 8-12 minutes at 375F (190C) degrees. Cheese on tops should be melted.Best when served warm.
Stuffed Bell Peppers
Preparation Time: 10 minutes
Cooking Time: about 1 hour
Serves: 6 stuffed peppers
Amount Ingredient
-------- -----------------------------
6 Lg Bell Peppers - Red & Yellow are sweeter,
though Green are fine
2 C Long-Grain Rice (2 C after cooking)
1 1/2 Lbs (676g) Hamburger
1/2 LG Onion - Chopped
1 16 oz (1/2L) Jar Jalapenos - Sliced
2 C (450g) Sharp Cheddar Cheese - Shredded
2 16 oz (1/2L) cans Stewed Tomatoes - Sliced
Preheat Oven to 350F (180C). Optionally boil green peppers in salted water for 5 minutes to soften - if you prefer crisp peppers, omit this step. In a large skillet, brown hamburger (I drained the hamburger before adding the other items) with Jalapenos & Onions. Place contents of the skillet in a large pot and add stewed tomatoes & rice - if necessary, add 1/2 Cup
water - Simmer for 15 minutes. Add 1 Cup cheese to rice/hamburger mixture, mix well until cheese is melted. Stuff peppers with rice/hamburger mixture & place in baking dish - Place additional rice/hamburger mixture in base of dish. Cook uncovered for 20 minutes. Cover tops of peppers with remaining shredded cheese and bake for an additional 5 minutes.
Vegetarian Black Bean Chili
Preparation Time: 10 minutes
Cooking Time: 0 minutes
Serves: 4
Amount Ingredient
-------- -----------------------------
1 lb 8 oz (675g) Cooked Black Beans, rinsed and drained
can use canned
1/2 C (1dL) Water, warm
1 T Cumin Seeds
2 tsp Oregano, dry (if using fresh then
use 4 tsp chopped)
1 T Fresh Basil
1 T Fresh Cilantro/Colander/Chinese Parsley
2 T Reduced calorie margarine
1-1/2 C (~475g) Onions, finely chopped
3/4 C (~225g) Carrots, julienne
2 Cloves Garlic, minced
2 T Paprika
1/2 tsp - 1 T Red Pepper, ground
1/4 tsp Salt
1-1/2 C (~475g) Canned Tomatoes, crushed
1-2 T Jalapeno peppers, minced fresh or pickled
2 oz (60g) Monterey Jack cheese
1/2 C (1dL) Plan lowfat/nonfat yogurt
Optional
--------
3/4 C (225g) Bell pepper, chopped any color of pepper optional
1 sm can Diced Green Chilies
In a medium bowl, combine beans with warm water; reserve. In a small no stick skillet over medium-low heat toast cumin seeds and oregano shaking pan occasionally. About 10 minutes until you smell a fragrant smell from the seeds. Pour into a small bowl and set aside. In a Dutch oven, over medium-high heat, heat margarine until bubbly. Add onions, carrots (bell peppers/green
chilies if you like), garlic, toasted cumin/oregano, and all other seasonings except cilantro. Add tomatoes and jalapenos and bring the mixture to a boil. Now add the black beans and liquid. Continue to simmer stirring frequently until chili is heated through. To serve place 1/4 of the cheese in a warm bowl, add a 1/4 of the chili and 1 tablespoon of the yogurt and cilantro.
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