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Vegetarian

Black Bean Chili

[IMGCAP(1)] Makes 6 servings 6 cups canned black beans, rinsed and drained 16 ounces canned Italian plum tomatoes, no added salt 1 tablespoon olive oil 4 tablespoons chili powder 2 garlic cloves 2 tablespoons white vinegar Pour the contents of the cans of beans into a colander. Rinse under cold water for 10 minutes. Dice the garlic cloves. In a 4-quart pot brown the garlic and olive oil on low heat.…

Basil Roasted New Potatoes

[IMGCAP(1)] Makes 4 servings 12 red new potatoes 2 tablespoons olive oil teaspoon coarsely ground black pepper 20 washed basil leaves Preheat the oven to 425 degrees. With a paper towel wipe any dirt off of the potatoes. Cut them in half. Mix together the potatoes, olive oil, pepper, and the whole basil leaves in a bowl. …

Vegetable-Bean Fajitas

[IMGCAP(1)] Makes 4 servings (2 tortillas per serving) 2 teaspoons extra-virgin olive oil 1 large onion, sliced 1 green bell pepper, sliced 1 red bell pepper, sliced 2 small zucchinis, sliced 4 ounces fresh mushrooms, sliced 2 cloves garlic, minced jalapeo pepper, finely diced 1 tablespoon fresh lemon juice 1 teaspoon cumin 1 teaspoon chili powder cup chopped fresh cilantro 2 cups unsalted cooked beans (e.g. pinto,…

Mediterranean Artichoke-Chickpea Bake

Makes 6 servings 1 cups cooked spelt (prepared according to package directions) 1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained 1 (12-ounce) jar marinated artichokes, drained 1 cup frozen peas cup olives (e.g. Spanish, Kalamata), rinsed and drained cup low-sodium marinara sauce 1 clove garlic, minced Pinch black pepper 1 teaspoon oregano …

Poached Pears with Raspberry Sauce

Makes 4 servings 4 firm ripe pears 1 cup water 1 cup white wine 1 vanilla bean cup granulated sugar 2 lemons (juice and peel) 1 bag frozen raspberries Bring the water, wine, whole vanilla bean, and sugar to a slow simmer in a saucepan large enough to later hold the pears. Using a lemon zester or a sharp knife, zest the lemons. Squeeze the lemons. Place the…

Tomato and Avocado Salsa

[IMGCAP(1)] Makes 4 servings 1 medium ripe avocado 30 cherry tomatoes (about 1 container) cup olive oil 1 clove garlic 10 fresh basil leaves teaspoon coarsely ground pepper Slice the garlic into razor thin slices. In a medium sized bowl place the olive oil, garlic and pepper. Slice each tomato in half and add to the bowl. Peel the avocado and cut into 1 inch cubes. Add to the…

Trail Mix

[IMGCAP(1)] Makes 15 servings 1 cup walnuts 1 cup unsalted pistachio nuts 1 cup dried cranberries 1 cup unsalted almonds 1 cup unsalted pepitas (also known as roasted pumpkin seeds) Combine all ingredients in an air tight container. Nutritional information per serving: 200 calories, 14 g fat, 1 g saturated fat, 0 mg cholesterol, 2 mg sodium, 14 g carbohydrates, 4 g fiber, 6 g protein.…

Red Rice with Scallions and Corn

Makes 4 servings 1 cup red rice cup scallions (white ends only) cup corn 1 cups no added salt chicken broth 1 tablespoon olive oil 1/8 teaspoon black pepper Preheat oven to 350 degrees. Rinse the rice. In the bottom of an oven ready 12-inch round pot, place the olive oil. Cook on medium heat until the oil is hot. Add the scallions and corn and cook for…

Oat Bran and Cranberry Muffins

Makes 12 Servings, one muffin per serving 2 cup raw oat bran cup packed brown sugar 1 tablespoon baking powder 1 tablespoon sugar 2 tablespoons ground cinnamon 2 tablespoons safflower oil 2 large egg whites cup non-fat milk cup natural unsweetened applesauce 1 cup dried cranberries …

Tomato Sauce

[IMGCAP(1)] Makes 12 servings about 1 cup each This is a simple, excellent tomato sauce with only 32 mg of sodium. Be sure to use San Marzano tomatoes, which can be found at most supermarkets. 4 28-ounce cans of Italian plum peeled tomatoes 4 peeled whole garlic cloves cup olive oil 2 pepperoncino (or substitute crushed red pepper flakes, to taste) 1 teaspoon coarsely ground black pepper cup fresh, washed…

Roasted Green Beans and Pine nuts with Tzatziki

Makes 4 servings 1 clove garlic 20 cherry tomatoes 1 tablespoons olive oil 1 pound green beans 2 tablespoons pine nuts 8 servings tzatziki Preheat oven to 400 degrees. Slice the garlic clove into razor thin slices. In a shallow baking dish place olive oil, garlic, green beans, tomatoes, and pine nuts. Cook for 10 minutes. Place the tzatziki at the bottom of a serving bowl. Pour the hot green…

Lentil Patties with Basil-Arugula Cashew Cream

[IMGCAP(1)] Makes 10 patties For Lentil Patties: 1 cup small green lentils, dry 3 cups low-sodium vegetable broth 1 tablespoon chia seeds 2 medium carrots, finely shredded 1 medium yellow potato, finely shredded 4 green onions, finely chopped cup finely chopped arugula 2 tablespoons finely chopped basil 1 clove garlic, minced 1 teaspoon Dijon mustard cup old-fashioned oats, dry 1/3 cup whole-grain bread crumbs 1 teaspoon reduced-sodium…

Tzatziki

[IMGCAP(1)] Makes 4 servings 16 ounces plain Greek non-fat yogurt 1 clove garlic 2 small thin cucumbers 1 tablespoon fresh dill 1 teaspoon olive oil Finely chop the garlic, cucumber, and dill. Add the yogurt to the garlic, cucumber, and dill mixture. Add the olive oil, mix and refrigerate. …

Eggplant Yogurt Spread

[IMGCAP(1)] Makes 24 servings, 2 tablespoons per serving 2 large eggplants 6 medium or 3 large garlic cloves 16 ounces plain Greek yogurt tablespoon olive oil teaspoon ground black pepper 1 ounce lemon juice Pre-heat the oven to 450 degrees. Wash and dry 2 large eggplants. Peel and slice 6 garlic cloves. Each slice should be 1/4 " thick. With a sharp knife, cut an opening in the skin…

Zucchini-Orzo Soup

[IMGCAP(1)] Makes 8 servings 1 (14.5-ounce) can diced tomatoes (no salt added), with liquid 2 teaspoons vegetable broth base (recommended brand: Better than Bouillon) 1 small onion, chopped 2 carrots, sliced 3 stalks celery, sliced 2 cloves garlic, minced teaspoon black pepper 1 teaspoon dried basil 1 teaspoon dried oregano 1 cup whole-wheat orzo, dry 2 small zucchinis, sliced …

Beet, Walnut and Mache (Lambs Lettuce) Salad

[IMGCAP(1)] Makes 1 serving serving roasted beets 1 tablespoon chopped walnuts ounce blue cheese 2 cups Mache lettuce In a medium sized salad bowl, place the Mache lettuce. If the beets are cold heat in a small frying pan (include the oil from the beets). Mix together the chopped walnuts, blue cheese and beets. Add pepper if desired and serve. …