Tomato soup takes me back to my childhood. It was, by far my favorite soup, especially with a grilled cheese sandwich. Even though I rarely eat grilled cheese sandwiches, I still enjoy tomato soup. When freshRead More
One of my clients, whom I've been working with for a few months, is having trouble consuming a variety of vegetables. She grew up withRead More
I've loved beets since I was a child. I'd eat them straight out of the canning jar. I now enjoy steaming fresh beets, slicing them up and eating them in my salads. I've also used them in my smoothies. Beets have many healthRead More
I was hooked on this dish the first time I tried it. The surprising flavors danced in my mouth and kept me coming back for more. This isn't one for those who avoid spice because this is a very spicy dish. Consider usingRead More
Today I was in the mood for some lentil soup. The weather outside is just beginning to feel like fall and that's a great time to enjoy soup. Lentils are one of my favorite grains and cook up amazingly well. The recipe began as a lentil soup, but thenRead More
I can’t begin to tell you how much I love Moosewood. For those who don’t know what Moosewood is, it’s a restaurant located in Ithaca, NY. Home of Cornell University and Ithaca College, Moosewood is best known for their vegetarian menu that is derived new each day. Ingredients are purchased locally and in season to bring out the best in each dish served. While visiting friends in Ithaca, I entered Moosewood because it was on the top ten things to do while there. After dinner, I purchased five cookbooks. I kept two and gave each of my three daughters a cookbook of their own. The best part is the ingredients are “normal” goods a typical cook will have on hand. To me, that is key to ease of preparing meals in a timely manner.
I’ve made this dish many times, and it’s a family favorite. Over the course of preparation, I have omitted some of the cheese as it calls for more. Fee free to add more if you like, I’m trying to cut down on cheese as a personal preference. Dairy is a known inflammatory agent which has been linked to many chronic diseases. By the way, it is still delicious without the extra calories and fat of the extra cheese!
- 4 cups water
- ½ tsp salt
- 2 TBS olive oil
- ½ tsp dried oregano
- ¼ tsp red pepper flakes
- 1 ½ cups cornmeal
- (½ cup shredded Parmesan cheese)
- 2 garlic cloves, minced or pressed (set aside for at least 10 minutes)
- 2 TBS olive oil
- 2 cups chopped onions
- 1 tsp salt
- ½ tsp dried oregano
- ¼ tsp ground black pepper
- 3 cups stemmed and chopped kale or spinach or combination of both
- 3 cups sliced mushrooms, white or cremini
- 1 cup shredded mozzarella or mild provolone cheese, or a mixture of both (2 cups in original recipe)
- 1 cup diced fresh tomatoes
- 1/3 cup fresh basil
- (½ cup shredded Parmesan cheese)
Put the water, salt, olive oil, oregano, and red pepper flakes in a heavy-bottomed pot and bring to a boil. Whisk in the cornmeal as you pour into the boiling water in a steady stream. Bring back to a boil; reduce the heat to a very low simmer, and cook, stirring occasionally, until the texture is smooth and creamy, 15-20 minutes. Remove from the heat and stir in the Parmesan cheese, if using.
Preheat the oven to 350 degrees and oil a 13x9x2-inch baking pan. Spread the polenta evenly in the pan and set it aside while you prepare the vegetables.
In a large pot or skillet on medium heat, warm the oil. Add the onions, garlic, salt, oregano, and black pepper, cover and cook 5 minutes, stirring occasionally. Stir in the mushrooms and cook covered, about 5 minutes. Add greens, still until combined. Cook, covered, until the greens have wilted. Remove from heat and set aside.
Sprinkle ½ cup of mozzarella over the polenta. Spread the cooked vegetables evenly on top. In a small bowl, mix together the tomatoes and basil and then spread the mixture on top of the cooked vegetables. Finally sprinkle the remaining ½ cup mozzarella evenly over the tomato-basil layer.
Cover the casserole dish and bake for 10 minutes. Uncover and bake until the cheese is golden brown and the casserole is thoroughly hot, about 10 more minutes. Let the casserole sit for 10 minutes before serving.
Prep time: 45 minutes
Baking time: 20 minutes
Adapted from Moosewood Restaurants Favorites
If you are looking for a hearty vegetarian patty that is gluten free, look no further. It's crunchy on the outside and moist on the inside. It's sure to please even the pickest of eaters!
Full of rich flavor, this recipe will become one of your new favorites. Double the recipe and freeze a portion for another time. It will help make work night meal time easier and healthier.
It's also easy to substitute ingredients in and out of this one without much notice.
LIVE BETTER, LONGER
When I first saw the title of this recipe, I knew I had to try it. Two things I really love is peanut butter and lentils. What's not to like about peanut butter? Then there are lentils. Full of nutrients and fiber that giveRead More
Who doesn't like easy clean up in a busy work week? This meal fits that category. It's both flavorful and satisfying with both crunchy and sweet, this dish will have the family coming backRead More
Curry is a very versatile dish that can comprise of many moving parts. In the beginning of my cooking experience, I followed recipes to the letter. I was afraidRead More
This recipe is a family favorite and so easy to prepare. Everything gets dumped into a food processor, mixed together, and pan fried to make a delicious meal. The patties can beRead More
Quinoa is an ancient grain that is high in fiber and protein. A perfect grain for the vegetarian and the carnivore alike. This dish is a snap to make during a busy work week. For those who are wantingRead More
We have been told for years to choose vegetables that are dark green as they have the most health benefits. I'm here to tell you that cauliflower is the exception! Cauliflower contains many antioxidants and phytonutrients that have been shown to protect usRead More
I stumbled upon this recipe as a means to use up some excessive squash my garden was producing. I had given away zucchini and squash, but as you know, there are still more that come. Because I love both quinoa and curry, this mixture was sure to win big. I doubled the recipe below so there would be left overs to take to work. What I like most about curry dishes is the longer it sets (to a point) the better the flavors are.
- 2 1/2 cups vegetable stock, divided
- 1/2 zucchini
- 2 carrots
- 1 round yellow squash
- 1/2 red bell pepper
- 1 small purple onion
- 8 slices of ginger, minced
- 1/2 cup coconut milk
- 2 TBSP red curry paste
- Rinse quinoa in a fine sieve until water runs clear, drain and transfer to a medium pot.
- Add 2 cups vegetable stock and 1/4 tsp. salt to the pot and bring to a boil.
- While the quinoa is cooking, prep the veggies for the curry. Chop zucchini, carrots, squash, bell pepper, and onion evenly in size.
- In a separate pan over medium-high heat, add the remaining 1/2 cup vegetable stock. Once pan is heated, add the onion. Sauté the onion until fragrant and then add the vegetables except for the ginger. Let cook for a couple of minutes.
- Add the coconut milk, curry paste, and ginger, stir, and cook on medium heat with lid on until completely warm.
- Remove from heat and transfer into quinoa pot and mix well.
- add 1 cup frozen then thawed peas in with the vegetables
- add 1 cup chopped fresh cilantro in with the ginger
adapted from THE CHINA STUDY COOKBOOK
During the summer months, my backyard chickens provide plenty of eggs. More eggs, in fact, than our small family can eat for breakfast. Sometimes I give them away to friends and family who can really appreciate fresh, home-grown eggs. The differences between eggs from factory-farm hens and those from free ranged hens is staggering. The color of the yoke alone is more pleasing to the eye. And that taste...if you have never tasted a fresh egg, well, then, you are missing out! One way to use our over abundance of eggs is in a quiche. One of the most versatile dishes to make, you can substitute any vegetable that's on hand, and it will still taste great! I happened to have some asparagus that needed to be eaten, plus some eggs, and the result was this quiche! I made two, and was glad I did, because the first one was eaten really quick! Back in the day, when I wasn't as health conscience, I made a cream cheese crust. I'm really not sure why I did exactly, except that was what the recipe called for, and I was a recipe follower! It was tasty, but not worth all the fat and calories. Now that I've been making crustless quiches for so long, I sort of forget most still are made with one. Believe me, you won't miss the crust or the calories in this recipe!
Crustless Asparagus Quiche
- 2 cups of asparagus, cut in 1-inch pieces
- 1 small onion, diced
- 1/2 tsp no-salt seasoning
- 1 cup milk or non-dairy milk
- 1/4 cup all-purpose flour or almond flour (if gluten-free)
- 5 large eggs
- 1/3 cup cheddar cheese (non-dairy cheese, if vegan)
- 1/4 cup Parmesan cheese (non-dairy cheese, if vegan)
- Preheat oven to 350º F. Lightly oil quiche or pie pan.
- In a skillet add 2 TBSP water along with cut asparagus, diced onion and no-salt seasoning. Sauté over medium heat, until soft, about 5 minutes. Drain and place in prepared dish.
- In a blender, add milk, flour, and eggs. Blend until smooth and consistent in color.
- Pour egg mixture over vegetables.
- Combine cheddar and Parmesan cheeses and sprinkle over quiche.
- Bake for 35-40 minutes or until knife inserted in center comes out clean.
Fried rice is yummy anytime of year! This version is full flavored with nutritious cabbage, garlic, onions and peppers! Most recipes call for cold rice, which needs to be planned in advance, however, this is the exception. Enjoy!
- 1 cup chopped onions
- 3 garlic cloves, minced or pressed
- 3-4 TBSP Thai Curry Paste
- 1 TBSP canola oil
- 1 cup peeled and diced carrots
- 2 cups finely chopped Chinese cabbage
- 1 cup diced red bell peppers
- 5 cups cooked rice
- ½ cu diced tomatoes
- 1 cup mung bean sprouts
- 3 TBSP soy sauce (I use Bragg Liquid Aminos)
- 2 TBSP chopped fresh mint
- 2 TBSP chopped fresh cilantro or basil
Press garlic cloves and set aside.
Prepare rice: In a large pot, bring 3 1/4 cups water and 1 1/2 brown rice, 1 tsp salt to a boil. Simmer until all liquid is absorbed, about 20 minutes.
While the rice is cooking, prepare onions carrots, cabbage, bell peppers, tomatoes, and bean sprouts for wok.
In a large nonstick skillet, sauté the onions, garlic, and curry paste in the oil for about 5 minutes. Add the carrots and cabbage, cover and cook for 5 minutes, stirring occasionally. Add the peppers, cover, and cook for 3-4 minutes, until the vegetables are just tender. Stir in the rice, tomatoes, sprouts, and soy sauce and cook, stirring constantly, until the rice is heated through. Add the mint, cilantro or basil and, if desired, additional soy sauce or curry paste.
Total time: 45 minutes
From Moosewood Restaurant Low-Fat Favorites
Last summer, I had Thai peppers growing in a bucket on my deck. It's amazing how many of these little guys are produced by one plant! As a way of using them, my family has been experiencing more Thai food. What's even better it how quick a meal can be prepared with minimal heating of the kitchen. I don't know about you, but when these hot August days don't encourage me to cook or bake. Heating up the kitchen means my A/C is going to have to work overtime.
If you are not a fan of tofu, feel free to substitute shrimp or chicken in it's place. Allow more cooking time, obviously. If you don't have fresh Thai peppers growing, you can substitute crushed red pepper.
Spicy Thai Tofu
2 TBSP olive oil 2 large red bell peppers, seeded, thinly sliced 3 TBSP minced, peeled fresh ginger 3 large garlic cloves, finely chopped 14-16 ounces extra firm tofu, drained well, cut into 1-inch cubes 3 green onions, thinly sliced 3 TBSP soy sauce 2 TBSP fresh lime juice 4 Thai chili peppers, chopped 1 (6 ounce) bag baby spinach leaves 1/3 cup chopped fresh basil 1/3 cup lighly dry roasted salted peanuts
- Heat oil in wok over high heat
- Add bell peppers, ginger, and garlic; sauté until peppers begin to soften, about 2 minutes
- Add tofu (or other protein) and green onions; cook 2 minutes
- Add next 3 ingredients; toss to blend, about 1 minute
- Add spinach in 3 additions, tossing until beginning to wilt
- Mix in basil
- Season with salt and pepper
- Serve in individual bowls and sprinkle with peanuts
- Serve with rice if desired
Serves: 4 Ready in 30 minutes
Meatless Pasta Balls
I have tried many different recipes for meatless meatballs. Most were failures; mainly because the consistency was not strong enough to withstand being mixed in with the sauce. This one is an exception! The consistency in this recipe is very close to regular meatballs. Plan ahead, though; it's best to let this mix sit overnight and bake the next day. Double the batch and freeze some for later!
- 4 cloves garlic, minced
- 1 TBSP olive oil
- 1 pound fresh mushrooms, finely chopped
- 1 pinch salt
- 1 TBSP butter
- 1/2 cup finely chopped pungent onion
- 1/2 cup quick-cooking oats
- 1 ounce* very finely shredded Parmigiano-Reggiano cheese
- 1/2 cup bread crumbs
- 1/4 cup chopped Italian parsley, packed
- 1 egg
- 1 tsp salt
- 1/4 tsp ground black pepper
- 1/8 tsp cayenne pepper
- 1/8 tsp dried oregano
- 3 cups marinara
- 1 TBSP very finely shredded Parmigiano-Reggiano cheese
- 1 TBSP chopped Italian parsley
1. Mince or press garlic and set aside.
2. Heat olive oil in a skillet over medium-high heat. Add mushrooms to the oil and sprinkle with salt. Cook, stirring occasionally, until liquid from mushrooms have evaporated. Stir in butter and reduce heat to medium. Cook until mushrooms are golden brown, about 5 minutes.
3. Stir onion into mushrooms and cook, stirring often, until onion is translucent, about 5 minutes. Remove skillet from heat, add pressed/minced garlic, stirring until fragrant, about 1 minute. Transfer mixture to a mixing bowl.
4. Mix oats into mushroom mixture until thoroughly combined. Gently stir 1 ounce Parmigiano-Reggiano cheese into mixture. Add bread crumbs, 1/4 cup parsley, and egg; season with salt, black pepper, cayenne pepper, and oregano. Mix together with a fork until crumbly. Mixture should hold together when pressed. If mixture is too dry, you may add another egg.
5. Cover bowl with plastic wrap and refrigerate at least 4 hours or overnight for best flavor and texture.
6. Preheat oven to 450º F. Line a baking sheet with parchment paper or a silicone baking mat.
7. Form mixture into small meatballs using 2-TBSP scoop. Roll meatballs lightly between your hands until smooth. Arrange meatballs on a prepared baking sheet.
8. Bake until meatballs are lightly golden brown, 12-15 minutes.
9. Bring pasta sauce to a boil in a large saucepan; reduce heat to low. Gently stir meatballs into sauce until coated. Simmer meatballs in sauce. Transfer to a bowl and garnish with 1 TBSP cheese and 1 TBSP parsley.
*1 ounce equals about 1/4 cup, but using the weighted measurement works better with this recipe.
adapted from Allrecipes
The Mediterranean restaurant nearest my home serves delicious falafel. Since eating there, I've been on the lookout to find a recipe that is comparable. Even though the restaurant fries their falafel, the texture of these baked ones gives the feel of fried without the extra calories.
- 2 cups cooked chickpeas
- ½ large onion, roughly chopped
- 2-3 garlic cloves, peeled and roughly chopped
- 2 tsp. cumin
- ½ lemon, juiced
- 2 TBSP olive oil
- ½ tsp. each salt and pepper
- 1 tsp. baking soda
- 1 cup cooked quinoa
- 1 TBSP sesame seeds (optional)
- Preheat oven to 375 degrees F, line a baking sheet with parchment.
- In a food processor, add the chickpeas, onion, lemon juice, garlic, cumin, salt, pepper, olive oil, baking soda and sesame seeds. Pulse until you have a thick paste, without almost any chunks.
- In a large mixing bowl, add the chickpea mixture, quinoa, and parsley. Stir together until evenly combined.
- Form the falafels with your hands by taking about 2 TBSP of the mixture at a time. Gently roll it into a ball, and place it on the baking sheet. Continue with the rest of the batter.
Bake for 30 minutes in the oven, until lightly browned and slightly crispy on the outside.
Serve with aioli sauce.
- 2 garlic cloves, pressed
- ¼ tsp. coarse salt
- ½ cup mayonnaise
- 2 TBSP olive oil
- 1 TBSP fresh lemon juice
Combine all ingredients in a small bowl. Whisk until well mixed. Serve immediately and store any leftovers promptly in the refrigerator.
Adapted from myfitnesspal.com
During the winter months, it's great to enjoy warm foods. For those who want a different approach to the standard meatloaf, this recipe can fill in the gaps. Full of fiber, protein, and veggies, it's sure to please the family. A gluten-free food, it's actually better the next day as all those flavors "get to know" each other better. Don't be over whelmed with the ingredient list and directions. It actually flows quite well. Serve with mashed potatoes, green beans and a garden salad.
Lentil Rice Veggie Loaf
- 2/3 cup uncooked green lentils, rinsed and drained
- 1/3 cup short grain brown rice
- 1 cup finely chopped walnuts
- 2 cups water
- 2 cups low sodium vegetable broth
- 1 TBSP + 2 tsp sunflower oil
- 1 1/4 cup diced yellow onion
- 4 tsp minced garlic
- 1 1/2 cups grated sweet potato
- 1 cup diced baby mushrooms
- 2 cups loosely packed shredded curly kale
- 1 1/2 tsp dried parsley
- 1 1/2 tsp ground dried rosemary
- 1/2 tsp dried thyme
- 1/2 cup partially ground gluten-free rolled oats
- 1/2 cup almond meal
- 1 TBSP gluten-free Worcestershire sauce
- 2 large eggs, whisked
- salt and pepper, to taste
for the glaze
- 3/4 cup ketchup
- 1 tsp Worcestershire sauce
- hot sauce, to taste
Place lentils, rice, water and veggie broth in a medium pot and bring to a boil over high heat. Reduce heat to a constant simmer and keep uncovered. Stir every few minutes and let cook for about 40 minutes until nearly all but 1-2 tablespoons of liquid has been absorbed and lentils and rice are tender.
Meanwhile, preheat the oven to 300º F. Toast walnuts on a baking sheet for 12-15 minutes until light golden brown. Set aside.
While walnuts toast, heat a large pan over medium heat with 2 teaspoons of oil. Place onion in the pan with a big pinch of salt and cook until softened and translucent, 6-8 minutes. Stir frequently. Then stir in the garlic and let cook for 1 minute. Stir in sweet potato and let cook for about 5 minutes. Next, add in the mushrooms and cook for 2-3 minutes. Then add in the kale and cook until just starting to wilt, 2-3 minutes. Stir frequently for all additions. Next, stir in the herbs and let cook for 1 minute. Set mixture aside.
Preheat oven to 350º F and line a 9x5 or 8x4 bread pan with parchment on all sides (do not skip).
Mix sauce ingredients together and set aside.
Once the lentil and rice mixture is done, place half of the lentils and rice in a food processor. Pulse until broken down and thick but not fully pureed. Add this to your pan of vegetables along with the rest of the lentils and rice, walnuts, ground oats, and almond meal. Sprinkle on a generous 1/2 teaspoon of salt and 1/4-1/2 teaspoon black pepper. Add the Worcestershire sauce and remaining 1 tablespoon of oil. Mix well to combine. Taste and add more salt to your liking.
Stir in whisked eggs until full incorporated. Spoon mixture into the lined bread pan and pack down firmly. Spread about 1/3 of the sauce on top and bake for 35-40 minutes for the 9x5 or 40-45 minutes for the 8x4.
Let cool and firm up in the pan for 15 minutes. Remove carefully by the parchment paper and transfer to a cutting board. Gently slice with a sharp, serrated knife. Serve with extra sauce on the side.