1 – 15 oz can Kidney beans, no salt added, undrained
1 – 8 oz can Whole kernel corn, no salt added, undrained
1 – 8 oz can Tomato sauce, low sodium
1 cup Tomato juice or vegetable soup, low sodium
Heat wok or large skillet on high. Add oil.
Stir onion & other fresh chopped vegetables over heat for about 5 minutes.
Stir in chili powder, Worcestershire sauce, and ground red pepper.
Stir fry about 1 minute.
Stir in undrained canned goods: beans, corn, tomato sauce, and tomato/vegetable juice.
Bring to a boil. Reduce heat. Simmer uncovered about 10 minutes or until slightly thick. Divide evenly into 4 bowls.
Tip: Serve over brown, steamed rice or whole wheat pasta (prepared without added fat, oil, or salt). Serve fruit on side. Cooking for 1 or 2? Like most stews, this is a great reheated leftover the next day.
Looking for a new football viewing recipe? Tired of the same old bean dip? Try Sweet and Spicy Bean Dip featuring Great Northern beans.
Sweet & Spicy Bean Dip
1 – 15 ounce can Great Northern beans, drain and wash
1/3 cup almond butter
1/3 cup olive oil
2 Tbsp fresh lemon juice
1 cup cooked, sweet corn
1/4 cup parmesan cheese alternative
1 – 1.25 oz package taco seasoning
1/3 cup sun dried tomatoes
1 – 8 oz. package vegan cream cheese, softened
1 – 8 oz. vegan sour cream
3 Tablespoons dried chives
Blend the Great Northern beans, almond butter, olive oil, and lemon juice using a food processor or blender. Divide bean dip in half, leaving one half in the processor or blender and placing the other half in a separate bowl.
Blend corn and alternative cheese with the bean dip in the processor. Scrape sweet bean dip into one bowl.
Place the other half of the bean dip back into the processor or blender and blend with taco seasoning and sun dried tomatoes to create a spicy bean dip. Extra olive oil may be required to blend sun dried tomatoes
Combine softened cream cheese, sour cream, and dried chives in a third bowl and stir until well mixed.
Line a dinner plate with spinach leaves.
Spoon sweet, yellow bean dip onto half of the plate and spicy, red bean dip onto the other half. Spoon sour cream and chives dip on top of both bean dips.
Often this vegetable is the star at holiday celebrations when it finds its way into sweet side dishes or baked into pies, but sweet potatoes make a wonderful addition to lunch or dinner throughout the year. Sweet potatoes (Ipomoea batatas) can be baked, boiled, or even micro-waved as a healthy side dish or added to a main dish at any meal. One baked, medium (5″ length) sweet potato provides approximately
4 grams of fiber
24 grams of carbohydrate
22 mg Vitamin C (which is 37% of the Daily Value)
21,909 IU of Vitamin A (which is over 4 times the amount required in a day)
If you are looking for a way to add this colorful vegetable that is packed with Vitamins A and C to your diet, create crispy baked fries for dinner tonight.
Lemony Pepper Sweet Potato Fries
Yield: 3 cups
1 lb raw sweet potatoes (approx 3-4 medium)
1/4 cup lemon juice
1 Tbsp Mrs. Dash® lemon pepper seasoning blend or other favorite seasoning
Preheat oven to 325°F. Line two baking sheets with aluminum foil. Spray or rub with cooking oil.
Peel sweet potatoes and cut into fries that are approximately ½” thick by 2-3″ long.
Mix lemon juice and lemon pepper seasoning blend in a large bowl.
Add sweet potatoes and toss to coat.
Spread sweet potatoes in a single layer on the two baking sheets.
Bake for 30 minutes or until the fries have decreased in size by half and are soft in the middle.
Chai brewed tea with milk or milk alternatives and sugar—originated in India. It is well known to most Americans today as it gained popularity in the coffee shops. In India, Chai is a matter of personal taste and preference, just as coffee is to coffee lovers. Some like it plain, while others prefer it with spices (Masala-Chai). A Chai latte is created with a wonderful blend of Chai an extra milk or milk alternative.
Yield: 8 – 1 cup servings
5 cups Water
6 Cardamom pods, crushed
1 Tbsp Ginger, grated
1/2 Cinnamon stick
2 Whole cloves
8 Tea bags* (or 3 Tbsp tea leaves) – black tea such as Lipton® or English breakfast
4 cups Milk* (or soymilk)
½ cup Sugar, to taste
In a 4 quart saucepan add water, cardamom pods, ginger, cinnamon stick, and cloves. Bring to boil on high heat. Add tea bags, reduce heat, and simmer for about 4 minutes.
Add milk and sugar and return to boil. Remove from heat. Cover with lid and let steep for about 2 minutes, remove tea bags and strain tea into cups or teapot. Serve hot.
This refreshing, summer salad has slight hints of the sea without any fishy ingredients. Onion and celery lend a crunch to this otherwise soft salad. Also tastes great if you refrigerate it overnight to pack in your lunch the next day. For extra crunch, serve on a bed of mixed salad.
1 ½ cups dry (3 cups cooked) whole wheat mini shell pasta
1 – 15 oz. can no salt added garbanzo beans
1 cup diced, yellow onion (1/2 large onion)
2 stalks diced celery (approx. 1/2 cup)
1 cup green peas
2/3 cup Original Vegenaise®
1 tsp. Old Bay® seasoning (30% less sodium)
½ tsp. dried dill weed
Prepare whole wheat shells according to package directions. Once cooked, rinse under cool water.
Place can of garbanzo beans in food processor and pulse 4-5 times or until garbanzo beans are finely shredded.
Combine whole wheat shells, garbanzo beans, onion, celery, green peas, Vegenaise®, Old Bay® seasoning, and dill weed in a large bowl. Refrigerate until cold.
Summer is the time to celebrate the bountiful harvests of the bush berry and tree fruit seasons. This combination is a refreshing drink that has a little zing to it because of the ginger. So kick back, relax, and enjoy this cool and healthy summer beverage.
2 cups skinned, diced peaches (2-3 medium peaches)
½ cup raspberries
2 Tbsp lemon juice
¼ cup honey
1 tsp ginger
2 ½ cups club soda
4 cups crushed ice
Place peaches, raspberries, lemon juice, honey, ginger and ½ cup club soda in blender. Blend until thoroughly mixed.
For each one cup serving, place ¼ cup of peach-raspberry mix, ½ cup crushed ice, and ¼ cup club soda into a cocktail shaker.* Shake until well blended.
Garnish with raspberries.
Yield: 8 – one cup servings
*Note: If you don’t have a cocktail shaker, a covered coffee mug that can be completely sealed will also work well.
Beans can make up a good part of a vegetarian’s diet yet now that it’s summer, we often forget about them. Typically we allocate beans as the protein in soups, chili and creamy, hardy dips, and lose sight of how delicious they are chilled in hot weather dishes.
Take into account the fiber-filled bean salad. Beans offer protein (repair damaged tissue, transport nutrients through your blood stream, and build strong muscles), market-fresh vegetables add vitamins and antioxidants (that improve immune function and assist in high quality absorption of beneficial nutrients), and a delicious olive oil dressing for much needed dietary fat (to carry the fat-soluble vitamins A, D, E, and K to muscle cells and for insulation).
And, summertime bean salads are fast and easy. You’ll have a filling and flavorful meal the whole family will enjoy in no time!
Summertime Bean Salad
This fresh summer salad is filling yet leaves you light on your feet. Add more or reduce ingredients according to personal choice. If a hardier meal is desired, add in a cup of cooked farro.
Arugula, mesclun or spring mix greens of choice
1 – 1 ½ cups frozen corn, thawed (or equivalent of 2 fresh cobs of corn)
1 can pinto or black beans, rinsed and drained
½ small purple onion, finely diced
½ medium red bell pepper, diced
1 5-inch piece English cucumber, diced
½ fresh mango, diced
Grape tomatoes, cut in half, as garnish
Chili Lime Vinaigrette
2 tablespoons fresh lime juice
1 tablespoon fresh lemon juice
1/2 teaspoon cumin
1/2 teaspoon chili powder
1/2 teaspoon salt
1/3 cup olive oil
Place a handful or two of arugula on 4 medium-sized salad plates or bowls.
Mix together the remaining salad ingredients from corn to mango in a medium-sized bowl.
Whisk vinaigrette ingredients together in a small bowl or pulse in a small blender or food processor until well combined.
Stir vinaigrette into the bean salad mixture and place a few spoonfuls on top of the arugula.
Top salad with grape tomatoes and additional cilantro if desired.
Nutritional analysis (per serving using pinto beans): 297 calories, 33 g carbs, 7.4 g protein, 18 g fat
Exchanges: 2 starches/grains, 1 oz protein, 3 fat servings
Giving up meat even for one day is hard for carnivores but the benefits so outweigh the extra effort. Lowering blood pressure, cholesterol and even weight are some side benefits of going meatless – even for a day.
Set your menu for the work, then get grocery shopping done on Sunday and you can whip out this tasty high protein soup filled with tasty spices and nutrient-dense veggies on Monday. Add a slab of hot, crusty bread with a vegetable buttery spread and your meal is complete.
Quinoa and Veggie Soup
Makes about 5 servings
1 T. olive oil
1/2 medium sweet onion, roughly chopped
2 cloved garlic, minced
1 cup carrots, diced
1/2 cup celery, sliced
1 medium red bell pepper, seeded and chopped
1 c. frozen green peas
1 c. frozen corn
32 oz reduced sodium veggie broth
1/2 c. red quinoa
1/2 T. basil
1/2 t. cumin
1/4 t. cayenne pepper
Heat olive oil in large pot on medium high heat. Saute onion until just translucent. Add garlic and stir 15 seconds.
Add carrots, celery, and red bell pepper and stir occasionally for 5-10 minutes.
Stir in frozen peas and corn, veggie broth, quinoa and seasonings.
When pot reaches a boil reduce heat to medium low heat, cover, and dimmer 15-20 minutes or until quinoa is cooked and veggies are soft.
This Quebecois specialty is sure to please the entire family. Traditional poutine is made with French fries, meat gravy, and cheese curds. This vegan version highlights the taste of buttery, Yukon gold potatoes and savory mushroom and white bean sauce.
1 lb. peeled Yukon gold potatoes
2 Tbsp. yeast flakes
1 Tbsp. canola or olive oil
Salt and pepper to taste
2 lbs. mini portabella mushrooms, sliced
15 oz. can white beans
2 Tbsp. canola or olive oil
1 tsp. dried thyme
1 tsp. sweet basil
½ tsp. rosemary leaves
Daiya cheddar style shreds (optional)
Preheat oven to 425 degrees Fahrenheit.
Cut peeled potatoes into matchstick size pieces (approximately 5 cups). Toss with 1 Tbsp. oil, yeast flakes, salt and pepper. Spread on a silicone lined baking pan.
Bake 10 minutes. Turn and bake an additional 10-12 minutes.
Heat 2 Tbsp. oil in a large frying pan over medium heat. Add sliced mushrooms and cook until soft. Reduce heat to low.
Puree white beans. Add to cooked sliced mushrooms along with thyme, basil, and rosemary leaves.
Serve mushroom sauce on top of baked Yukon gold fries. Garnish with Daiya cheddar style shreds if desired.
Yield: 4 servings – 1 cup French fries and 3/4 cup mushroom gravy
On wet spring evenings when the weather is damp and chilly I love to sit down to my comfort food – a steaming hot bowl of thick noodle soup. Soba noodles add a rich flavor that blends well with seitan and vegetables. When I have a late spring cold I also like to add mustard, especially a spicy mustard, for some added heat.
¾ cup sliced carrots
¾ cup chopped celery
¾ cup chopped green onions
½ cup finely chopped seitan
4 cups vegetarian broth
1 cup soba noodles, broken into 2-3 inch pieces
2 teaspoons mustard (optional)
Place broth in a medium saucepan over medium heat. Bring to a boil, approximately 10 minutes.
Add carrots and celery and cook for 5 minutes or until soft.
Add onions, seitan, and noodles and cook for an additional 6-7 minutes.
Add mustard just prior to serving.
If storing for later use, additional water may be needed as the soba noodles tend to absorb water.
If you haven’t explored tofu in a while, now’s the time. Given the quality of taking on flavors, you can have exotic or local taste experiences depending on the spices of the marinade.
Tofu is a first generation soy product meaning it’s pretty darn near its original state. It is a low calorie, high protein way to reduce cholesterol, increase fullness to keep hunger at bay, and yield long-lasting energy (especially if paired with carb-rich veggies and whole grains).
Spice up your plate – tell me what your tofu experience was like after you add this dish to your table.
Spicy Grilled Tofu
1 lb extra-firm tofu
1/4 c. fresh lime juice
1/4 c. maple syrup
1/4 c. low-sodium tamari or soy sauce
2 t. chile paste
3 medium cloves garlic, minced
1/4 t. ground black pepper
Drain tofu and slice it lengthwise into 8 slices. Place tofu slices on a plate covered with a thin kitchen towel and cover with another thin towel. Put a heavy object, like a plate with a heavy weight on top of the tofu and let stand 20 minutes. Drain excess water that did not soak into the towels.
Arrange tofu in single layer in 13 x 9-inch glass baking dish. Whisk together lime juice, syrup, tamari, chile paste, garlic and pepper in small bowl. Pour over tofu so both sides are covered. Cover tightly with plastic wrap and chill 4 hours, or overnight, turning tofu once in the marinade.
Spray a grill rack or pan with nonstick cooking spray. Heat large non-stick skillet to medium heat. Remove tofu slices from baking dish, reserving marinade. Grill tofu slices 3 to 4 minutes on each side, or until browned and crisp on the outside. Plate the tofu and heat reserved marinade in the skillet until warmed. Pour over tofu and serve immediately. This is nice with a whole grain like quinoa and stir-fry vegetables. Also, tofu serves as a sandwich filler topped with sprouts, lettuce and tomato.
Submitted by: Shannon Doran, RD
Yield: 6 servings (1 cup beans, ¼ cup salad, 3 Tbsp coulis)
Ingredients: Mango Coulis
1 Ripe mango
1 Tbsp Sugar
¼ cup Water
Zest of ½ lime
Ingredients: Black Beans
1 Tbsp Extra virgin olive oil
1 large Onion, chopped
1 Red bell pepper, chopped
5 cloves Garlic, minced
1 tsp Chili powder
1 tsp Ground cumin
1 cup Vegetable stock
1 lb Roma tomatoes, diced
2-15 oz cans Reduced sodium black beans
Salt and pepper, to taste
Ingredients: Jicama/Avocado Salad
2 cups Julienned jicama
2 Ripe avocado, cubed
½ cup Red onion, chopped
½ Jalapeno, minced
¼ cup Cilantro, minced
Juice of one lime
Gently wash all fruits and vegetables.
For Mango Coulis: Peel mango. Take cutting board and knife, cut mango off seed and chop coarsely. Place mango, sugar, water, and lime zest in food processor. Blend ingredients until pureed. Pour puree into small saucepan. Cook at medium heat for 3 minutes stirring continuously. Lower heat to low and cook an additional 2 minutes. Remove from heat. Strain puree into small measuring cup or saucer and set aside.
For Black Beans: While the mango puree is in the saucepan, take a large onion and cut off ends and slice in half. Peel outer layer of both halves of the onion. Chop coarsely and set aside. Take red bell peppers and cut stem end off. Pull out seeds. Chop coarsely and set aside. Take 5 garlic cloves (peeled) and chop coarsely and set aside. Take 1 lb Roma tomatoes and cut off the core ends. Dice the tomatoes and set aside. Take the can opener and open the cans of black beans. Pour the black beans in a strainer to drain. Rinse the black beans with cool water to remove excess salt and set aside. Now, heat a large skillet over
medium-high heat. When pan is hot, add extra virgin olive oil. Next add the chopped onion and sauté for 2-3 minutes.*
Add chopped red bell pepper, minced garlic, chili powder, and ground cumin. Continue to sauté for 2 minutes. Reduce heat to lowmedium. Add diced tomatoes and vegetable stock (measure 1 cup).* (NOTE: *Suggest adding 1 tsp salt and 1 tsp pepper at these stages.)
Simmer uncovered for 15 minutes using wooden spoon to stir occasionally. Add black beans and simmer 5 minutes. Now, using a tasting spoon, give it a try and adjust with salt and pepper. Remember you can always add more but you can’t get it back!! Leave on stove at low to keep warm.
For Jicama/Avocado Salad: Take jicama and peel the skin off using a peeler. Julienne the jicama and place in a small mixing bowl. Take the avocadoes and cut in half. Take seed out and, using a spoon, scoop out the green inside. Chop coarsely and place in mixing bowl with the jicama. Take the red onion and peel the skin off. Chop ½ cup red onion and place in mixing bowl. Take the cilantro and de-stem it. Mince cilantro for ¼ cup and place in mixing bowl. Squeeze the juice of a lime into the mixing bowl. Using the wooden spoon, stir the contents of the mixing bowl. Place in the fridge.
For plating: Take clean, white plate preferably rectangular or square. Using the slotted spoon, place 1 cup of beans on the plate. Next place ¼ cup jicama/avocado salad on the plate. Place 3 Tbsp of mango coulis around the outside of the plate and it is ready to serve.
Recipe Note: For a hardier fare, serve 1 cup black beans over brown rice. For a cool twist, don’t strain the mango sauce and place it in the freezer approximately 2 hours to form a sorbet.
Nutritionals: (1 cup beans, ¼ cup salad, 3 Tbsp mango coulis)
Submitted by: Renee Hoffinger, MHSE, RD
Yield: 4- ½ cup servings
2 medium Bananas, peeled and frozen
1/3 cup Cranberries, frozen
¼ cup Orange juice
¼ cup Soy milk, unsweetened
2 Tbsp Semi-sweet chocolate chips (optional)
¼ tsp Fresh ginger, grated
Slice frozen bananas into approximately ½” pieces and place in food processor.
Add cranberries, orange juice and soymilk.
Process ingredients for about 15 seconds.
Add chocolate chips and ginger; process until desired texture is achieved (about 15 seconds).
Serve immediately. Enjoy!
This is a refreshing, natural alternative to high fat, high sugar ice creams and frozen desserts as well as an economical use of overripe bananas and other perishable fruit i.e. freeze them before they “perish” in sturdy freezer bags or containers. With frozen fruit on hand you can go from impulse to ingestion in less than 5 minutes! Originally inspired by a bumper crop of fresh figs (cranberries were used here as they seem to be always available and add a tart “kick”) this recipe also works very well with peaches, blueberries, strawberries, papaya or pineapple (and figs, of course) always keeping the bananas as the sweet, smoothly textured base. Chocolate soy milk and other types of juices may be substituted for variety. A time-saving suggestion is to create small bags of the fresh fruits needed for one recipe prior to freezing to obviate the need to hack apart frozen fruit masses.
Gyros make the perfect grab and go lunch that can incorporate a lot of the harvest in a little package. This cold variety substitutes beef with cooked, thinly sliced beets and is complimented with a tangy tomato and cucumber Tzatziki sauce.
2 cups thinly sliced cucumbers
½ cup thinly sliced tomatoes
½ cup thinly sliced red onion rings, cut in half
1/3 cup Tofutti® Better than Sour Cream (or other vegan sour cream alternative)
1 Tbsp. balsamic vinegar
1 Tbsp. chopped, fresh dill
1 Tbsp. nutritional yeast flakes
Salt and pepper to taste
2 cups cooked, thinly sliced beets
6 wheat flatbreads
Combine sliced cucumbers, tomatoes, onion slices, vegan sour cream, vinegar, dill, nutritional yeast flakes, salt, and pepper in a bowl. Refrigerate at least 1 hour before use.
If desired, heat wheat flatbread.
Spread each flatbread with 1/3 cup beets and a heaping 1/3 cup tomato and cucumber tzatziki sauce.
Looking for a dish to bring to your next potluck or family get-together? This side dish is best served warm and combines sweet potatoes with pineapple, rolled oats, cinnamon, and ginger. A vegetable slicer is highly recommended to keep the sweet potato slices thin and allow them to cook evenly.
Forget the chopsticks and take out box! This sweet and hot dish with crunchy lettuce and bite-size, breaded tofu is ready to go in its own pita pocket. No utensils required.
1 large banana – peeled and cut into chunks
¼ cup soy sauce
1 tsp chili powder
1 -20 oz can pineapple chunks in juice, reserve juice
1 -12 oz block extra-firm tofu, pressed
1 ½ cups panko bread crumbs
2 Tbsp canola oil
1 lb frozen broccoli stir fry mix
2 tsp red pepper flakes
¼ cup dried cranberries
1 head romaine lettuce, washed and sorted into leaves
7 pita pocket rounds – split in half
Combine banana, 2 Tbsp of soy sauce, chili powder, and ¼ cup reserved pineapple juice in a blender and blend for 30 seconds until a sauce is formed.
Cut tofu into 40 one-inch cubes.
Toss tofu in banana-soy sauce and then roll in panko bread crumbs.
Heat 1 Tbsp canola oil in large skillet over medium heat.
Fry tofu in oil, rotate to a different side every 4 minutes until sides are golden brown.
While tofu is frying, heat 1 Tbsp canola oil in a second skillet over medium heat.
Stir fry vegetable mix, pepper flakes, 2 Tbsp of soy sauce, pineapple chunks, and dried cranberries over medium heat for 10-15 minutes until vegetables and fruit are cooked and liquid has reduced to a glaze.
Toss tofu in stir fry mix.
Place 1 lettuce leaf and 1/2 cup stir fry into each pita pocket.
14 pita pockets with ½ cup each filling and romaine lettuce
It is time to take advantage of the foods coming from southern gardens. For me, this means finding new uses for basil in my kitchen, besides making pesto. This recipe combines two favorite dishes – caprese salad and macaroni and cheese. Serve it warm or cold – it tastes great either way!
½ lb. dry whole wheat shells
3 Tbsp. margarine
3 Tbsp. flour
1 Tbsp. chopped garlic
1 pint soy creamer
4 oz. soy mozzarella style cheese, cut into small pieces
Salt and pepper to taste
15 oz. can cannellini beans
10.5 oz. cherry tomatoes, quartered (approx. 2 cups)
½ cup chopped basil
Fill a medium saucepan with water and bring to a boil. Add pasta shells and boil according to package recommendations.
In the meantime, melt margarine in a large skillet over medium high heat. When melted, add flour and garlic and stir to make a roux. Allow to brown slightly, but stir to avoid clumping. Gradually whisk in 1 pint of soy creamer, ½ cup at a time and allow to cook until a thick sauce forms. Add slices of soy cheese and stir with whisk to combine. Add salt and pepper to taste.
When cooked, drain pasta and add to sauce. Toss in quartered cherry tomatoes, cannellini beans, and chopped basil.
Autumn is here and thoughts turn in earnest to hunkering down for cooler weather and preparing more warming meals. Gone are the fresh garden staples that provided quick and easy summer fare; tomatoes, beans, cucumbers, and sweet corn. This is the season for soups and stews that may take a bit of fore thought but easily can be made in bulk, frozen and enjoyed later when moments count.
Have you noticed how efficiently seasonal produce nourishes us? While we are seeking to warm and cheer ourselves, nature provides winter squashes and root vegetables that have vibrantly colored flesh, are nutrient dense and marry well with warming herbs and spices such as hot chilies, curry, ginger, nutmeg, and cinnamon.
Chef Rebecca Katz in One Bite at a Time inspired one of my favorite soups, Kabocha and Butternut Squash Soup with Asian Pear, Apple and Ginger. Since I believe that recipes are more ‘suggestion’ than blueprint, I’ve created many variations of this soup by using what I had on hand. You too should take the same liberties, depending upon your taste preferences, and what’s in your garden and cupboard.
Winter Squash Soup with Fall Fruits
3 medium sized winter squash; about 7 pounds altogether; halved and seeded
(Butternut, buttercup, acorn, kabocha, sweet pumpkin, Hubbard or what was in your garden.)
1 – 2 yellow onions; coarsely chopped
2 pears; peeled, cored and chopped (Asian, Bosc, Anjou or your favorite)
1 apple; peeled, cored and chopped
1 tablespoon fresh garlic or shallot; minced
1 tablespoon fresh ginger root; grated
¼ teaspoon cinnamon
¼ teaspoon nutmeg
¼ teaspoon chili powder or red pepper flakes
¼ teaspoon salt
A few tablespoons of orange marmalade, honey, maple syrup or raw sugar to taste
Olive oil as needed
8 – 10 cups vegetable broth
Preheat the oven to 425oF
Place the seeded squash, cut side up, on a sheet pan. Sprinkle the herbs and spices into the seed cavities. Add a spoonful of marmalade, or other sweetner to each.
Roast for 30 minutes or until the squash is very soft. When fully cooked, remove from the oven and allow to cool.
Meanwhile, sauté the garlic and ginger in a few teaspoons of olive oil. Add the chopped onion and continue sautéing until the onion begins to caramelize. Add the peeled, cored pears and apple. Sauté until everything is quite soft. At this point, add half the broth and allow the soup to simmer on low.
When the squash is cool enough to handle, scoop the flesh into the simmering soup. Add the rest of the broth. Allow everything to simmer together for fifteen minutes.
Using a hand held blender, carefully puree the soup. Alternatively, you could ladle the soup into a food processor and puree in batches.
Taste and adjust the final flavor. You might consider a dash of hot sauce, some maple syrup, lemon juice or simply a pinch of salt. Perhaps the soup is perfect just as it is!
Pineapple has been a symbol of welcome in many cultures for centuries. It is an excellent source of vitamin C and manganese. So fire up your grills and welcome spring with this tasty dessert. Please note temperature may vary depending on the type of grill used.
6 slices fresh pineapple, ½” thick
¼ cup fresh lime juice
¼ cup agave syrup
2 Tbsp lime zest
¼ cup sweetened, flaked coconut
Preheat grill to 425°F.*
In a small bowl, combine lime juice and agave syrup.
In a second bowl, combine lime zest and flaked coconut.
Baste pineapple slices with lime juice and agave syrup mixture using a basting brush. Place pineapple slices basted side down directly on grill. Cover and grill for five minutes.
Baste pineapple slices with lime syrup mixture and carefully flip. Cover and grill for another five minutes.
Baste slices a final time and flip. Top slices with lime zest and coconut mixture.
Cover and grill for five minutes or until the coconut has toasted. Serve warm.
Yield: 6 slices
*Please note: grill temperature was based on a gas grill.
Yield: 10 – ½ cup servings
Preparation time: 30-40 minutes
Chipotle peppers are a wonderful way to add a smoky, spicy flavor to any dish. This scramble is rich in flavor and texture and will be sure to be a crowd pleaser. The addition of the chipotle peppers can be adjusted up or down depending on your spice tolerance.
1 cup diced green peppers
1 cup button mushrooms, diced
1 cup diced Roma tomatoes
1 cup diced yellow onion
8 oz pkg tempeh, diced
1/3 cup chipotle peppers in adobe sauce, diced
2 cups frozen hash browns
1 Tbsp canola oil
Salt and pepper
Juice of 1 lime
1 pkg. 8 inch whole wheat tortillas
Fat free sour cream or vegan sour cream substitute
Prepare and combine diced peppers, mushrooms, tomatoes, onion, tempeh, and chipotle peppers.
Heat canola oil in 12 inch skillet over medium heat. Layer hash browns on bottom, then tempeh mixture on top. Add salt and pepper to preference. Cook over medium heat for 8-10 minutes or until hash browns are brown and crispy. Then, using a spatula, flip over the hash brown and tempeh mixture. Cook an additional 8-10 minutes until all vegetables are thoroughly cooked through. Add juice of 1 lime within last few minutes of cooking.
Portion ½ cup into wheat tortilla and serve with sour cream substitute.
Nutritionals (per ½ cup of tempeh scramble, tortilla and sour cream not included)
Tea can be used for more than drinking. It makes a great flavoring agent for stir fry dishes. This savory dish also highlights several late summer vegetables. So get out the tea bags and “brew” up this dish.
2 cups boiling hot water
6 tea bags (green or chamomile)
2 cups (4 oz.) sliced shitake mushrooms
1 cup finely diced red onions
1 cup diced red bell peppers
1 cup diced green bell peppers
1 Tablespoon canola oil
8 oz. seitan strips
1 Tablespoon lemon grass (or 0.75 oz. package of stalks)
1 cup basmati rice
Salt & pepper to taste
Step tea bags in boiling hot water for 3-5 minutes (or according to package directions).
Heat oil in a medium size frying pan over medium heat.
Add onion and saute for 3-5 minutes.
Add mushroom strips, peppers, and seitan. Heat for an additional 2-3 minutes.
Add tea and lemon grass and heat for 5 minutes or until tea mixture starts to boil.
Frozen fruit such as grapes, blueberries, and strawberries make a delicious and nutritious treat during the warm, summer months. They are an excellent replacement to sugary popsicles and the flavor is all natural! Preparation is the key to properly freezing foods. When preparing most whole frozen fruits, use the following techniques.
Only freeze fruits that are at their peak of flavor — if you don’t grow it yourself then purchase the fruit when it is in season.
Do not try to freeze too much at one time! An average home freezer can only adequately freeze 2-3 cubic feet of food at one time.
Wash and thoroughly dry all fruit before freezing — a salad spinner works well with whole items such as grapes, blueberries, and whole strawberries.
Spread fruit on a rimmed baking sheet or tray lined with parchment paper.
Freeze for 1-2 hours or until frozen solid.
Place items in a freezer grade glass or plastic container.
Remove as much air from the container as possible.
Frozen fruits can keep for about 8-12 months.
For more information on freezing specific fruits and vegetables try the following websites:
Bite into flavor with this sweet, fruity salad topped with tangy, balsamic dressing and crunchy almond slivers. Hint: to get thin slices of strawberries, try using an egg slicer.
¼ cup balsamic vinegar
¼ cup brown sugar
¼ cup Go VeggieTM cream cheese alternative
4 cups mesclun spring mix salad
2 cups sliced strawberries
2 kiwis, peeled and sliced
1 cup fresh peas
1 cup sliced almonds
Combine balsamic vinegar and brown sugar in a small saucepan. Heat over medium heat for about 5-6 minutes or until mixture is reduced to half. Remove from heat and stir in cream cheese alternative to form a creamy sauce.
Prepare four salad bowls. Place 1 cup spring mix in each bowl. Top with ½ cup sliced strawberries, kiwi slices, and ¼ cup fresh peas.
Drizzle balsamic dressing over salad. Top with ¼ cup sliced almonds.
The end of winter brings the chance to empty the fridge of root vegetables and combine them with the up and coming produce for the season. Roasting locks in the flavor of the vegetables. When preparing vegetables to roast, cut them into the same size to ensure even roasting.
1 – 1 lb. turnip, peeled and diced into ½ inch pieces (approx. 3 cups)
1 – ½ lb. parsnip, peeled and diced into ½ inch pieces (approx. 1 cup)
1 – 1 lb. large sweet potato, peeled and diced into ½ inch pieces (approx. 3 cups)
1 dozen asparagus spears, cut into 1 inch pieces (approx. 2 cups)
15 oz. can no salt added garbanzo beans
¼ cup maple syrup
3/8 cup olive oil
1 Tbsp. dried lemon peel
1 tsp. vanilla extract
3 ½ Tbsp. lemon juice
2 tsp. cracked black pepper
2 tsp. dried parsley
13x9x2 inch roasting pan
Heat oven to 450°F.
Line roasting pan with parchment paper.
Mix together ¼ cup maple syrup, ¼ cup olive oil, 1 Tbsp. dried lemon peel, 1 tsp. vanilla extract, 1 ½ Tbsp. lemon juice, and 1 tsp. black pepper.
Toss diced turnips, parsnips, and sweet potato pieces with maple syrup and oil mixture.
Bake in parchment lined pan for 30 minutes.
Mix together 2 Tbsp. of lemon juice, 1/8 cup of olive oil, 2 tsp. dried parsley, and 1 tsp. black pepper. Toss with asparagus pieces and garbanzo beans.
Add asparagus and garbanzo beans to roasted root vegetables. Bake an additional ten minutes.
Ahead of time, use an oven safe mug or small bowl upside-down and drape a whole grain tortilla on top, pinch four sides and place in the oven at 300 degrees Fahrenheit for 3-5 minutes or until crispy. Carefully invert tortilla to create a bowl to enjoy Mango Salsa as a fun crispy, chopped salad. Or pre-make quinoa and top with Mango Salsa for a colorful cold dish.
It’s also kid friendly. Kids can shell edamame beans and get involved, with beans! Even though it has some pricey fruits, the mango and avocado go a long way in this dish.
Frozen mango can be used defrosted or canned or frozen pineapple if out of season or on a budget.
Submitted by: Natalie Kretzer, RD
Yield: 4 servings (1 cup pasta and 1 cup of vegetables)
Ingredients: Pesto Sauce
2 Tablespoons pine nuts, pecans or walnuts
1 cup Tomatoes, chopped
1 cup Fresh basil
2 cloves Garlic
1 Tablespoon Olive oil
½ tsp Salt
¼ tsp Pepper
Ingredients: Pasta and Vegetables
8 oz Whole wheat spiral pasta
1 medium Yellow squash
1 medium Zucchini
½ cup Chopped red onion
2 cloves Garlic, minced
1 Tbsp Olive oil
1-15 oz can Cannellini beans
10-15 Kalamata olives
1 cup Grape tomatoes, halved
2 Tbsp Chopped fresh basil for topping
Spread pine nuts on a pan and broil for about 1-2 minutes or until golden brown. Set aside.
Cook pasta according to directions on the box.
While pasta is cooking, slice zucchini, squash, onion, and garlic. In a large skillet heat 1 Tbsp oil over medium heat and add the onion and garlic when hot. Sauté the garlic and onion for about one minute and then add the zucchini and squash. Continue to cook vegetables until they are soft and cooked through (about 5 minutes).
When vegetables are cooked, turn off heat and set aside.
Combine all pesto sauce ingredients in a food processor and blend until smooth.
Drain and rinse cannellini beans, adding to pasta water 1 minute before pasta is finished cooking.
Drain pasta and beans and return to their pot.
Cut Kalamata olives into fourths and add with the grape tomatoes to the cooked pasta and beans.
Combine vegetables with the pasta and pour the pesto sauce over top. Stir until the pasta and vegetables are well mixed.
Let the pasta sit for about 5 minutes before serving. Garnish with fresh basil.
This grab and go delight tastes best when fresh, but also will store for 1-2 days if wrapped with plastic wrap. For this recipe I used a brown rice spring roll wrap.
1 ¾ cup cooked soba noodles
2 Tbsp. canola oil
1/3 cup natural peanut butter (smooth or chunky)
1 teaspoon red pepper flakes
6 oz. portabella mushrooms, cut into ¼” strips
2 cups coleslaw mix
¼ cup chopped cilantro
12 – spring roll wrappers
Dish of warm water
Prepare soba noodles according to package directions. A stack about one-inch in diameter is enough to prepare the necessary amount of noodles.
When the noodles have cooked immediately drain and rinse with cold water. Set aside.
Heat the canola oil in a 12” skillet. Add peanut butter and red pepper flakes. Add portabella mushrooms strips and cook for 3-5 minutes. Flip mushroom strips and cook another minute.
Add coleslaw mix and cook until the cabbage and carrots are soft and partially cooked. Add soba noodles and chopped cilantro and toss mixture.
Remove from heat.
Follow package directions to soften spring roll wrappers. Most require that each wrapper be dipped in warm water for 10-15 seconds to soften. Immediately add a heaping ¼ cup of soba noodle and mushroom mix to one end of the roll. Fold the sides of the wrapper over the mixture and then roll to complete.
2 Sweet red bell peppers cut into 1 ½” pieces (2 cups or ½ lb)
8 cups Shredded Savoy cabbage
¼ tsp Salt
¼ tsp Red chili pepper
½ tsp Turmeric
¼ tsp Lemon zest
1 cup Chopped cilantro (with stems)
Juice of ½ lemon
Wash the cabbage, sugar snap peas, red peppers, cilantro and lemon.
Shred the cabbage into small shreds, trim the sugar snap peas, cut the red peppers, chop the cilantro using the tender stems, and prepare the lemon zest and juice ½ the lemon.
Combine shredded cabbage, salt, red chili pepper, turmeric, and lemon zest.
Add 2 Tbsp sesame seeds to the sugar snap peas.
Heat cumin seeds in a 5-quart pan or skillet on high heat. When the seeds give off an aroma and are toasted (1 minute) add oil, sugar snap peas with sesame seeds.
Stir with wooden spoon and cook on medium high heat for 2-3 minutes.
Add the cut red peppers and stir to mix.
Add the cabbage with spices and stir to mix and cook for 2 minutes.
Turn heat off, keep pot on the burner to allow further slow cooking, and add cilantro and lemon juice. Stir well to mix all the ingredients.
Serve as a salad with a meal. It goes well with rice, beans, millet, or quinoa.
Author’s Note: Variations & Options
Substitute Bok Choy, green, red, or Napa cabbage for the Savoy cabbage in the above recipe.
Substitute soy or bean sprouts for part of the cabbage in the above recipe.
Substitute parsley or dill for the cilantro for a change.
Substitute coconut or any other nut or seeds for sesame seeds.
Add 2-3 sliced garlic cloves for variety in step 5 with the oil, sugar snap peas, and sesame seeds.
Substitute a Yukon gold potato for 4 cups of shredded cabbage to the above recipe.
Wash and cut the potato into small cubes.
In step 5 of the above recipe, after the seeds have toasted, add the oil and cut potato. Stir and cook covered for 3-4 minutes on medium high heat, stirring occasionally, till the potato is almost tender. Now follow the above recipe with rest of the ingredients and steps.
Try the following combinations with Savoy cabbage:
Cabbage with grated carrots
Cabbage with red, yellow, orange, or green peppers
Cabbage with mung bean or lentil sprouts
Cabbage with fresh or frozen green peas
Cabbage with potato and peas
Cabbage with fresh or frozen edamame
Cabbage with fresh or frozen corn
Cabbage with canned or fresh, cooked chick peas (you get the crunchy from the crisp cabbage and soft from the chick peas) or any other cooked dry beans
Cabbage with scallions, colored peppers, and sprouts
A delicious breakfast is a wonderful gift that we can give to ourselves and our loved ones each and every day. Fruit toast is a take on French toast, but without the use of butter, eggs, or syrup. This recipe is meant to be a springboard for your own creations.
Fruit Toast Base Ingredients
4 English sourdough muffins, cut in half
1 banana, mashed
½ cup coconut water
½ tsp vanilla
¼ tsp ginger
2 tsp olive oil
Fruit Toast Toppings Suggestions
Various fruits – bananas, strawberries, apricots, apples
Further toppings – chopped dark chocolate, balsamic vinegar mixed with brown sugar, dried cranberries
Turn the broiler on high.
Toast each English muffin half under the broiler or in a toaster until lightly toasted.
Heat a medium size frying pan over medium heat. Add olive oil to frying pan.
Mix mashed banana, coconut water, vanilla, and ginger.
Dip each toasted English muffin half in the banana and coconut water mixture.
Place English muffin half on heated frying pan. Heat 2 minutes, then flip and cook a further 2 minutes.
Top English muffin halves with different mixtures of toppings such as strawberries with balsamic vinegar and brown sugar, apricot slices with thinly sliced almonds, bananas with chopped peanuts and dark chocolate, and thinly sliced apples with craisins and chopped walnuts.
Place English muffin halves on a broiler pan lined with aluminum foil. Broil briefly for 2 minutes, keeping the broiler door open so you can watch for burning.
Submitted by: Karen Todd, MS, RD, LDN
Yield: 4 servings – 1 ½ cup servings
This recipe is adapted to be vegan and has black-eyed peas. These are a traditional “must have” for New Year’s Day in the South. It is easy to prepare which is a good idea for those who have celebrated a bit too much the night before.
1 – 14 oz pkg Gimme Lean® Sausage
1 Tbsp Olive oil
1 cup Onion, chopped
1 cup Green pepper, chopped
1 can Rotel® diced tomatoes and green chilie
1 – 14.5 oz can Diced tomatoes, no salt added
2 – cans Black-eyed peas, no salt added (such as Eden Organic®)
1 tsp Dried oregano
1 tsp Dried rosemary, crushed
Black pepper to taste
Lightly brown crumbled veggie sausage in olive oil in a large skillet on medium heat. (Note: I used a 10” cast iron deep “chicken fryer” pan for everything).
Add peppers and onions and cook and stir occasionally until vegetables are almost tender (about 5 minutes) adding a bit of water if it sticks.
Stir in the Rotel® and tomatoes, undrained. Add drained black-eyed peas and the oregano, rosemary and black pepper.
Simmer on medium low about 10 minutes until flavors blend and vegetables are tender.
In a previous New Year’s recipe contest, several contestants mentioned that collard greens and black-eyed peas are a special Southern dish for the New Year as they symbolize good fortune. Other symbolic ingredients include stewed tomatoes and corn, which represent health and wealth. This recipe combines all of these symbolic ingredients into one tasty dish. I especially love using my cast iron Dutch oven for this recipe. To your good fortune and health this new year!
1 cup frozen black eyed peas
1 cup frozen chopped collard greens
4 oz. sliced, mini portabella mushrooms
1 cup water
14.5 oz can no added salt diced tomatoes, drained
¼ cup BBQ sauce
1 cup all-purpose flour
¾ cup cornmeal
3 Tbsp. soy flour
2 Tbsp. granulated sugar
1 Tbsp. baking powder
¾ tsp. salt
1 cup unflavored soymilk
¼ cup vegetable oil
Preheat oven to 400◦F.
Place black eyed peas, collard greens, mushrooms, and water in a saucepan. Bring saucepan to boil, then reduce to a simmer and cover for 40 minutes. After peas and greens have cooked, stir in tomatoes and barbecue sauce.
While peas and collard greens are cooking combine all-purpose flour, cornmeal, soy flour, sugar, baking powder, and salt in a bowl.
Combine soymilk and vegetable oil in a separate bowl.
Mix soymilk and oil with flour mixture until a thick batter forms.
Place peas and collard greens mixture in the bottom of a two-quart Dutch oven, sprayed with pan spray.
Spoon cornbread mixture on top and spread evenly over surface to smooth.
Cover and bake 45-50 minutes or until cornbread is baked completely through.
Chicken and wild rice are a familiar staple when the weather starts to turn cold in the upper Midwest. Wild rice is considered sacred by some Native American tribes and is still hand harvested on many lakes in North America and Canada. It provides a nutty flavor and slightly crunchy texture to dishes and is used in soups, salads, and casseroles.
Yield: approx. 6 cups
2 ½ cups water
1 cube vegetable bouillon
¾ cup wild rice
1 tsp. canola oil
1 – 12 oz. pkg. frozen vegan chick’n strips or chunks
2 cups chopped, green onions
2 ½ cups sliced mushrooms
1 cup sliced carrots
¼ cup pine nuts
¼ cup dried cranberries
Add bouillon cube to water in a medium saucepan and bring to a boil. Add wild rice, reduce heat to low, and cook approximately 1 hour or until most of the water is absorbed and wild rice is soft.
In a large saucepan, heat canola oil. Add vegan chick’n strips or chunks and heat 3-5 minutes until soft. If cooking strips, use a spatula to cut the strips into chunks after they have cooked. Add green onions, mushrooms, and carrots and cook until soft, approximately 10 minutes.
Add pine nuts, dried cranberries, and wild rice and cook for another 5 minutes.