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Cauliflower Fried Rice

02 Tuesday Jul 2013

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Cauliflower Fried Rice1 cauliflower

1/4 cup chopped red onion

1/4 cup chopped carrot

1/2 red bell pepper, chopped

1/2 cup frozen peas

1 cup chopped bok choy

2 tablespoons olive oil

water

salt to taste if desired

Cut cauliflower from its thick stem and cut into medium size pieces.  Grate into rice in a food processor in two batches, using the metal blade, not a grater disc.  Heat olive oil in a large frying pan and add grated cauliflower.  Cook on medium heat, covered for 4 minutes, then stir and add 1/3 cup water.  Cook covered for 4 more minutes.  Add more water if necessary to prevent sticking. Stir in the remaining vegetables and salt. Cook covered until the vegetables begin to soften, about 4 more minutes.

Makes 4 – 8 servings depending on the size of the cauliflower.

Eggplant and Greens

27 Wednesday Feb 2013

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Eggplant and Greens1 eggplant, cubed

2 teaspoons olive oil (divided)

water

1/8 teaspoon oregano

salt (to taste)

1 bunch greens (beet greens, spinach, kale or collard greens), washed and removed from any thick stems. Tear extra-large pieces in half or smaller.

Coat a large frying pan with 1 teaspoon of olive oil.  Add the eggplant cubes and cook for 1 minute, add 1/2 cup water, oregano and salt, then stir.  Saute eggplant covered, stirring frequently.  Add more water if necessary. Cook until eggplant softens. Remove cooked eggplant from the pan and set aside.  Using the same frying pan, place 1 teaspoon olive oil and greens, sprinkle with oregano and salt, if desired, and saute until wilted.  Place the greens on a serving dish and top with eggplant or mix them together.

Makes 2-4 servings

Serving suggestion: add 1/2 cup whole grain pasta or 1/2 cup brown rice per serving, or stuff into a whole wheat pita.

Nut-butter Sandwiches

13 Wednesday Feb 2013

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Nut-butter Sandwiches1 whole wheat bun (thin sliced) or 2 slices whole grain bread

2 tablespoons peanut butter, almond butter or other nut butter

sliced apples

sliced banana

Toast bread, spread 1 tablespoon of nut-butter on each side of bread and top with apples and banana.

Enjoy for breakfast, before a workout, for lunch, or as a snack.

Michael’s Apple Oat Pancakes

30 Wednesday Jan 2013

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Michael's Apple Oat Pancakes2 cups oat flour (grind oats in a high-speed blender or food processor)

1 cup oats

1/3 cup oat bran

4 tablespoons milled flax-seed

3 eggs

1 cup almond milk

2 tablespoons vanilla

3 tablespoons agave (optional)

1 teaspoon cinnamon

3 apples, cored and chopped

1/2 cup brown sugar (optional)

1/2 teaspoon cinnamon

1/2 cup water

First, cook the apples in a saucepan with the brown sugar (if using), cinnamon and water, until soft but still firm.  While the apples are cooking, grind 2 cups oats into flour. In a large bowl, place the oat flour, oats, oat bran, and flax-seed.  Mix well and add the eggs, almond milk, vanilla, agave (if using) and cinnamon.  Stir well then stir in the cooked apples.

Cook pancakes on a griddle or frying pan, until browned on both sides.

Syrup is optional and may not be necessary if sweeteners are used when cooking the apples and/or in the pancake mix.

Vegetarian Multi-Bean Chili

23 Wednesday Jan 2013

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Vegetarian Multi-Bean ChiliIf using dried beans, plan on soaking the beans overnight and allow about two hours to cook the beans. I used a blend of beans that also included lentils and peas.

1/4 cup olive oil

1 large onion, chopped

1 red bell pepper, diced

6 cloves garlic, minced

1 1/2 tablespoon chili powder

1 1/2 teaspoons dried oregano

1 1/2 teaspoons ground cumin

1 teaspoon salt

1 1/2 cups water

6 cups cooked beans, lentils and peas

1 (14.5 oz) can diced tomatoes

Heat oil in a large soup pot.  Add onion, red bell pepper and garlic.  Saute until the vegetables are soft.  Add the chili powder, oregano, cumin and salt; stir over heat for 2 minutes. Stir in the water, cooked beans and tomatoes. Bring to a boil, reduce heat and simmer, stirring occasionally, until the chili thickens and the flavors blend, about 30 minutes.

Makes 8-10 servings.

White Bean and Tuna Pitas

16 Wednesday Jan 2013

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White Bean and Tuna Pitas1 (15 oz.) can white beans, drained and slightly mashed

1 (7 oz.) can tuna packed in water, drained

1/4 cup red onion, chopped

1/2 cup celery, diced

Dressing:

1 tablespoon olive oil

3 tablespoons lemon juice or juice of one lemon

1/4 teaspoon dill

salt and pepper to taste (optional)

8 leafs of romaine lettuce

4 whole wheat pita bread pockets, cut in half

Place mashed beans and tuna into a bowl. Add red onion and celery. Prepare dressing of olive oil, lemon juice, dill, salt and pepper, if desired, then mix the dressing into the beans and tuna.  Lightly toast the sliced pita bread, insert a leaf of lettuce, then spoon in the bean and tuna mixture.

Makes 4-8 servings.

Sweet Potato Curry Bean Salad

02 Wednesday Jan 2013

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Sweet Potato Curry Bean Salad

2 cups cooked beans (multi-bean blend of beans, lentils and peas)

1 small sweet potato, baked in the skin and cut into diced pieces

1 tablespoon olive oil

1 clove garlic, minced

1/4 teaspoon curry powder

1/8 teaspoon salt

Prepare the dressing by mixing together the olive oil, garlic, curry powder and salt. Place the beans in a bowl and stir in the dressing.  Gently stir in the sweet potato pieces.  Refrigerate for 2 hours or over night.

Makes 4 servings.

Lisa’s Roasted Butternut Squash

26 Wednesday Dec 2012

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Lisa's Roasted Butternut Squash1 butternut squash, peeled and cubed

olive oil

1 tablespoon honey

pinch of nutmeg

1/4 teaspoon cinnamon

1/4 teaspoon dried garlic, garlic salt or garlic powder

Place cubed squash in a bowl, lightly drizzle with olive oil, add remaining ingredients and mix well.  Spread on a foil lined baking sheet and bake at 400 degrees for 30 minutes, turning after 15 minutes. Place under the broiler for 5-10 minutes to brown.

Slow Cooker Apple Steel-Cut Oats

19 Wednesday Dec 2012

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Slow Cooker Apple Steel-Cut Oats1 1/2 cups steel-cut oats

6 cups vanilla almond milk or soy milk

1 tablespoon cinnamon

1 tablespoon vanilla

2 apples, chopped

Place all of the ingredients into a slow cooker and stir. Cook on low over night and you will have a healthy breakfast for the week.

Optional toppings:

1 tablespoon chopped walnuts, almonds or pecans

1 tablespoon raisins, 1/2 sliced banana or 1/2 cup berries.

For additional fiber mix in 1-2 tablespoons flax seeds or chia seeds.

Roasted Asparagus, Red Peppers and Onions

12 Wednesday Dec 2012

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Roasted Asparagus, Red Peppers and Onions1 bunch asparagus, washed and ends trimmed

1 or 2 red bell peppers, sliced into strips

1 or 2 onions, sliced

olive oil

salt, onion or garlic salt or powder (optional)

Lightly coat vegetables with olive oil and spread in a single layer on two baking sheets. Sprinkle with seasonings if desired.  Cook at 425 degrees for about 40 minutes, turn over with a spatula after 20 minutes. Cook until the vegetables are tender and browned on the edges.

Serve with brown rice, quinoa, whole wheat pasta, in a whole wheat pita, on a salad, in soup, or as a side dish. Make a large quantity to use in multiple recipes.