1 pound asparagus
1 tablespoon braggs
1 clove garlic, minced
Salt and black pepper
Preheat oven to 450 & move rack to top slot. Hold asparagus at either end &
tear. Discard base. Weigh asparagus & rinse. Spray cookie sheet with Pam.
Arrange asparagus in single layer. Mix braggs & garlic w fork. Brush over
asparagus. Roast until desired color/crunch.
Asparagus Stir Fry (Janice)
1
pound asparagus spears
2 teaspoons ginger
3 garlic cloves, minced
About ¼ cup vegetable broth
1 medium red onion, cut into thin wedges
1 medium red sweet pepper cut into 1-inch pieces
2 tablespoons Braggs (that tastes like soy sauce)
3 packets Stevia
1.
Snap off and discard woody bases from asparagus. If desired, scrape off scales.
Bias-slice asparagus into 2-inch pieces (you should have about 3 cups).
2. In a wok or large skillet heat over medium heat garlic and ginger in
vegetable broth. Cook and whisk until bubbly. Add asparagus, onion, and sweet
pepper; cook and stir for 3 minutes.
3. Add Braggs and Stevia; cook and stir for 3 to 4 minutes or until
vegetables are crisp-tender. If desired, serve with a slotted spoon.
Avocado and Mango Salad (Ann)
2 avocados
1 ripe Mango
1/4 - 1/2 Red Bermuda onion
Fresh Mint
Lightly spray with Pam (optional on start-up weeks)
Squeeze 1/2 fresh lime
Place on a bed of your favorite lettuce mix
Makes 2 servings
1 avocado (peeled and pit removed)
place in blender
add juice of 1 lemon
blend until a smooth consistency, about 1 minute or until pudding like consistency
add Splenda or Truvia to taste and blend for a few seconds
Ice Cream or Frozen Banana Soft for Veggie Day (Christene)
Peel over-ripe bananas and cut in
small pieces.
Store in baggies in your freezer.
Place 3 frozen cut-up bananas in a food processor
Add about an oz of water, a dash of salt, and a package of Stevia
Start processor on low until bananas
break up and then move setting to high until it becomes the consistency of
soft-serve ice cream.
You may add frozen strawberries as well for a banana/strawberry split flavor.
You may also use room temp, same ingredients if you have an ice cream maker.
Beets with Orange and Mint (Gilda)
5 medium beets (about 1-1/2 pounds)
1/8 – ¼ cup water + 1t. orange extract + 1 packet sweetener + 1/2t. salt
(the amount of sweetener depends on how sweet the beets are – so watch this)
1 teaspoon orange zest
1 teaspoon fresh mint (optional)
Put the beets with enough water to cover the bottom of the
dish to a depth of ½ inch, in a covered casserole.
Bake at 375 degrees for 1 hour. Check to see if they are soft by piercing with
the tip of a sharp knife or cooking fork – if not, give them another 10 – 15
minutes
Slip the skins off, and slice or dice the beets.
Toss with the orange extract mixture
Then the orange zest and mint.
Cool and serve.
Coconut Curry Sauce for Veggies (Jacquie)
PAM olive oil
1 teaspoon crushed red pepper flakes
½ tsp of lemon juice
1 tsp of garlic powder
1 to 1 1/2 tablespoons curry powder
1½ cups water
2 tbsp DaVinci sugar free coconut syrup
2 squirts of Braggs
2 teaspoons Splenda, or to taste
½ teaspoon salt, or to taste
½ cup chopped fresh basil leaves
Xanthan gum for thickening
Heat a wok or skillet over medium-high heat. Squirt Pam, add pepper flakes, lemon juice, garlic powder, and curry powder and stir-fry until fragrant, about 15 seconds. Add the water, Braggs, Splenda, xanthan gum, coconut and salt. Whisk, until the sauce thickens slightly, about 1-1/2 minutes. Take away from heat and add the basil. Toss into veggies of your choice.
¾ cup legal veggie stock or broth
1 tablespoon Braggs
Sprinkle of sweetener (I use Splenda)
Xanthan gum (for desired thickness)
Minced Garlic to taste (I use jarred)
Combine all ingredients & bring to a boil whisking the whole time. Reduce to about 1/3 of a cup but taste as you go, sprinkling more xanthan if you need to. Its great to sauté veggies with & I would love to try it over the cauliflower “rice” (which I haven’t made yet)
Butternut Squash and Plantain Mash
1 butternut squash, about 1 1/2 pounds
1 large firm yet ripe plantain
4 garlic cloves, unpeeled
¼ cup legal vegetable stock, plus a little extra to make smooth
¼ teaspoon freshly ground black pepper
½ teaspoon salt
Preheat the oven to 375 F. Lightly coat a baking sheet with cooking spray.
Halve the squash and scoop out the seeds and fibers. Peel the halves and cut into 1-inch pieces.
Trim the ends of the plantain. Cut a slit lengthwise through the inner curve of the skin, pry off the skin, and cut the plantain crosswise into 1-inch segments.
Place the squash, plantain and garlic cloves on the prepared baking sheet. Roast until very tender, about 25 minutes. Let cool slightly and peel the garlic cloves.
In a saucepan, heat the vegetable stock over high heat until simmering. Remove from the heat and add the garlic, squash, and plantain. Add a little stock, if too dry. Mash with a potato masher until almost smooth. Season with the salt and pepper. Serve immediately.
Roasted Brussels Sprouts (Debra)
Preheat oven to
450 degrees.
Wash Brussels sprouts; cut off ends and
slice each brussels sprout in
half.
Add a small amount of garlic to each half (optional).
Place on flat pan and lightly spray
with non-stick cooking spray.
Sprinkle with Kosher salt (optional).
Bake in
preheated oven for 15-20
minutes
Watch them carefully
during the last 5 minutes, so that
they don’t burn.
Debra says an added benefit to these Brussels sprouts is that it takes a while to chew through a roasted Brussels sprout piece so you feel filled and satisfied eating them.
Cabbage, Carrot and Onion Curry
½ small Cabbage; julienned
3 med Carrots; cut in thin rounds
2 large Onions; cut in thin slices
Pam
½ tsp Cumin
¼ tsp Turmeric
¼ tsp Mustard seeds
¼ tsp Chili powder
¼ tsp Coriander
¼ tsp Cinnamon powder
Salt; to taste
In a medium-sized pan sauté onion in PAM. When onions feel soft, add mustard seeds, cook 30 seconds, and add cumin powder, coriander powder and turmeric powder. Mix spices. Drop carrots in pan and sauté‚. Put the lid on for 5 minutes. Add cabbage. Mix all the vegetables together. Add cinnamon powder, salt, and chili powder. Put the lid on. Wait for 5 minutes. Turn over mixture in pan. Make sure the spices don't stick to the bottom of pan. Put the lid back on and leave it another 8 minutes. If you want curry to be softer, keep the lid on longer after cooking. Serve hot or warm.
You can use the Walden Farms marinara or some other seasoning, but at the side so if you don’t like the taste you can always repair it with any other magic from your kitchen
1 cup cucumber, peeled and
diced
1 cup tomatoes, deseeded and cubed
1 cup spring onions, sliced
To be mixed into a dressing
½ green chili, finely chopped (if you like)
1 clove garlic, finely chopped
1 teaspoon BRAGGS LIQUID AMINO
a pinch sugar substitute
juice of ½ lemon
salt to taste
Combine
all the ingredients in a bowl and toss the salad.
Serve immediately.
Note: You can make large quantities of this dressing and refrigerate it till
required.I often blend all the ingredients in a blender.
Helen's Salad
Note: This recipe is for a whole salad and is not a single serving. You will need to portion out the vegetables.
1 red pepper (diced)
1 yellow pepper (diced)
1 orange pepper (diced)
1/2 red onion (diced)
Bunch of cilantro (chopped)
Bunch of parsley (chopped)
1 large cucumber (cut into small pieces)
5 avocados (cut into medium-sized chunks)
Salt and pepper to taste
Mix it all up. You can also add lemon or line to add some citrus flavor.
1 Can of ackee, drained (Find in the International aisle at
supermarket)
Pam cooking spray or 0 calorie spray
3-4 scallions
2 cloves garlic
1 small onions, sliced
1/4 teaspoon dried thyme
1 small tomato, chopped
1/2 sweet pepper chopped
1/8 teaspoon black pepper
1 Yellow Plantain
Heat frying pan, while adding a quick spray of pam. Add the onions, thyme, garlic, tomato and sweet peppers. Stir for a few minutes then add the can of drained ackee. Stir gently because the ackees to break up. Cook for a few more minutes then sprinkle with black pepper. Cut plantain in half and boil with the peel. Boil plantain until the peel splits. Drain water when cooked and set aside until cool enough to handle. Slice Plantains and serve with ackee.
Please weigh all vegetables to calculate your serving size.
Date Honey (Alena)
1 cup
pitted dates (about 6-8 Medjool or 18-20 Deglet Noor)
1 cup water
½ teaspoon cinnamon
Instructions
Pour dates and water into a small saucepan, making sure dates are completely
covered (add additional water if necessary). Bring to a boil over high heat.
Reduce heat to low and simmer 45-60 minutes or until dates are very soft and
broken down. Remove from heat, and allow to cool slightly for about 15 minutes.
Pour mixture (including liquid) into a blender or food processor and puree until
completely smooth. Sprinkle in cinnamon and stir well. Store in a sealed
container in refrigerator.
Yield: 12 servings (serving size: about 1 tablespoon)
This is great on sliced fruit such as apples or pears or even on broiled pineapple slices
4 med. Chinese or Japanese eggplants (the thin long ones)
4 cloves garlic, crushed
1 thumb-size piece ginger root, minced
2 stalks green onions, chopped
Some Bragg’s
¼ tsp. crushed red chili pepper (optional)
Cut eggplant into 1/4 x 1 inch pieces. Cook in a small amount of boiling water until almost done, 5 to 8 minutes. Drain. Or stem them. Spray skillet or wok with Pam – sauté garlic and minced ginger. Add the eggplant, crushed chili peppers and Bragg’s and toss for a minute or two, Add scallion, toss and serve.
1 large eggplant, about 1 1/4 lb
1 head of garlic
2 avocados
2 tablespoons lemon juice
1 teaspoon salt
1 teaspoon ground cumin
1/2 teaspoon smoked Spanish paprika
1/4 cup finely chopped red onion
Preheat oven to 375ºF. Place eggplant on a foil-lined baking sheet. Spray a second piece of foil with nonstick cooking spray and wrap the head of garlic inside it. Place this on the baking sheet with the eggplant. Roast for about
50 minutes, turning the eggplant halfway through, until it is very soft and falling in upon itself. Allow the eggplant and garlic to cool.
Meanwhile, heat grill to medium. Slice the avocados in half, remove the pits, and scoop the flesh out of the skin. Spray each half lightly with cooking spray, and grill for 4-5 minutes per side, until charred. Transfer to a large bowl.
When the eggplant has cooled, slice it in half and scoop the flesh out of the skin. Drain any excess liquid. Roughly chop the eggplant, discarding the large clusters of seeds (it's ok if some seeds remain.) Place the eggplant in the bowl with the avocado. Squeeze the garlic cloves from their skins, and place these in the bowl as well.
Using a potato masher or fork, mash the avocado, eggplant and garlic together until well combined and just slightly chunky. Stir in the remaining ingredients and adjust seasonings to taste. Chill before serving
Eggplant, Spinach, Mushroom Veggie Bake (Debbie)
2 eggplants, peeled and thinly sliced lengthwise
2 Vidalia onions sliced thin and cut in half
1 pkg sliced mushrooms
1 box frozen chopped spinach
1 large can diced tomatoes with garlic and oregano
2 heavy shakes garlic powder
2 heavy shakes onion powder
Couple of shakes oregano
Couple of shakes basil
some pepper and a little salt
legal veggie broth
-
Open the tomatoes and put into a med saucepan with the spices. Simmer the entire time the eggplant is cooking. About 30 min. When it’s done, mash a few of the tomatoes to make the sauce a little thicker.
-
In a large frying pan, sprinkle the onions with some garlic
-
pepper, and salt and sauté the onions in Pam till nice and brown.
-
When the onions are cooked add mushrooms right into the pan.
-
Sauté till mushrooms are soft.
-
Remove and place in a mixing bowl.
-
Defrost the spinach in either the microwave or frying pan.
-
Reserve about 1/3 of the cooked tomatoes for putting on the bottom of the baking pan and on top of the top layer of eggplant.
-
Mix spinach, onions, and mushrooms into the rest of the tomato sauce. Mix well
-
Cook the eggplant. This can be done while the other stuff is cooking in the first pan. In second frying pan, pour a little veggie stock or legal broth and place 1 layer off eggplant in it and then add just enough stock to cover. Sauté about 1 minute and flip. Should take a bout a min on each side to soften, maybe less. Repeat till all the eggplant is cooked.
-
Pour a little of the cooked tomatoes on the bottom of a baking pan. Now layer -1 layer of eggplant, veg/tom sauce mixture, and repeat, ending with eggplant and the reserved tomatoes.
-
Pour about 1 cup of veggie broth on top
Bake at 350 for about 40 min.
Makes a ton and will keep in the fridge for several days (it tastes good cold too) or can be frozen. Remember to weigh your veggies before cooking so you will be able to determine portion size
1 1/2 lb Eggplant, unpeeled, cut into about 12 slices
legal tomato sauce
Arrange eggplant slices on a baking sheet coated with vegetable-oil spray.
Place about one tablespoonful of your favorite tomato sauce on each slice. With the back of a spoon, spread sauce almost to the edge of each slice. (Optional: Sprinkle with your favorite herbs and spices). Bake at 350 for about 30-35 minutes. Eggplant slices are done when they are tender and can be pierced easily with a fork.
Jicama and Sweet Red Pepper Salad
Jicama
is a large root vegetable with a crunchy texture (like water chestnuts) and a
sweet and nutty taste. 
One of its greatest attributes is that when marinated, jicama readily accepts
the flavors of the marinade, which gives it an added dimension. Jimica can
usually be found in the produce/vegetable section of the grocery store.
(Click on picture for a full-size view.)
Ingredients
1 fresh lemon,
juiced
2 packets of artificial sweetener or a couple of drops of Stevia
1 1/2 tsp. salt
1 tsp. hot pepper sauce
2 3/4 oz sugar-free apple sauce or vegetable stock
16 oz jicama, peeled and julienned
1 red bell pepper, seeded and julienned
2 garlic cloves, minced
2 tbsp. cilantro, chopped
2 scallions, sliced thin on the bias
Directions
-
In a salad bowl, blend the lemon juice with the artificial sweetener, salt, and hot pepper sauce.
-
Whisk in apple sauce or vegetable stock in a steady stream.
-
Toss the jicama and bell pepper slices with the garlic, cilantro, and scallions in a small amount of lemon juice or dry Good Season dressing and water.
Serves 10
The ingredients can be hard to come by but if you have a local Asian market,
they are usually there.
1 large Chinese or Napa Cabbage
1 gallon (4l) water
1/2 cup (100g) coarse salt
1 small head
of garlic, peeled and finely minced
one 2-inch (6cm) piece of fresh ginger, peeled and minced
1/3 cup (80ml) chili paste or 1/2 cup Korean chili powder
1 bunch green onions, cut into 1-inch (3cm) lengths (use the dark green part,
too, except for the tough ends)
1 medium daikon radish, peeled and grated
1 teaspoon Splenda
1. Slice the cabbage lengthwise in half, then slice each half lengthwise into 3 sections. Cut away the tough stem chunks.
2. Dissolve the salt in the water in a very large container, then submerge the cabbage under the water. Put a plate on top to make sure they stay under water, then let stand for 2 hours.
3. Mix the other ingredients in a very large metal or glass bowl.
4. Drain the cabbage, rinse it, and squeeze it dry.
5. Here's the scary part: mix it all up.
Some recipes advise wearing rubber gloves since the chili paste can stain your hands.
6. Pack the kimchi in a clean glass jar large enough to hold it all and cover it tightly. Let stand for one to two days in a cool place, around room temperature.
7. Check the kimchi after 1-2 days. If it's bubbling a bit, it's ready and should be refrigerated. If not, let it stand another day, when it should be ready.
8. Once it's fermenting, serve or store in the refrigerator.
Storage: Many advise to eat the kimchi within 3 weeks. After that, it can get too fermented.
Organic
sugar-free tomato paste
Cut by 50% with water
The tiniest dash of sour salt
Some Splenda added
It is a spot-on match
Lasagna Mexicano (Jacquie)
Sauce
5 Romano Tomatoes
3 Jalapenos (Cut the caps off)
3 cloves of garlic –chopped
2 tsp basil
2 tsp cumin
1 tsp salt
3 ripe plantains
½ eggplant cut into strips about 1.4 inch wide
1 sautéed onion
Avocado slice
Salsa
In a large pot ½ full of water boil Romano Tomatoes and Jalapenos until the tomato skin starts to crack (do NOT throw away water). Take the tomatoes out of water and skin them. Place tomatoes and peppers in blender along with the chopped garlic. Blend until smooth. Preheat oven to 400 degrees. Put tomato mixture in smaller pot, add basil, cumin, salt and simmer on back burner of your stovetop. Peel and cut the plantains into 1-inch pieces and boil in the tomato water until very tender. Once they are cooked, use a fork to mash them. If they are too dry add some of the tomato water. Flatten out the plantains on a baking pan. Try to flatten to the edges of the pan in order to have a square plantain cake. Bake in the oven on 400 degrees for 25 min. Sautee onion in a spray of olive oil--again if this gets too dry add some of the tomato water. When the plantains are finished baking, cut into pieces about the shape of a bread pan. You should have three or four pieces. Pour a small amount of tomato sauce in the bread pan, then a layer of plantain, sauce, then a layer of eggplant, sauce, layer of plantain, sauce, Layer of onion, sauce, layer of plantain, sauce. Lower oven temperature to 325 degrees and bake for 30 min.
Jacquie said she didn’t eat it until two days later and it was awesome!
Mandarin Orange Salad with Kiwi
6 cups mixed salad
greens
2 kiwi fruits, peeled and sliced
1 11-ounce can mandarin oranges, drained
2-3 thin slices of red onion
Rinse the salad greens thoroughly and dry. Arrange greens on 4 individual plates. Scatter the kiwi fruit, mandarin oranges, and red onions attractively on top. You might use some lemon juice with Splenda to sweeten.
You don’t have to make the sorbet to enjoy the roasted mango; it is delicious as is.
Put mango into shallow pan.
Bake at 400 degrees for 1½ hours.
Chill in fridge. Peel and eat.
1 zucchini cubed
1 yellow squash cubed
1 onion peeled and sliced
1 package of Portobello mushrooms ( Carolyn chose the bigger ones but you can
use anything)
Spray pan with PAM and cook until tender or to the consistency you like
Add 1 package of Mexican seasoning
Stir, add water. and let cook
While that is cooking take:
1 - avocado
Juice from one lime
1 - jalapeno seeded
1 - tomato cut in bits
Mash above ingredients in a bowl
Line bowl with lettuce.
Put on top of lettuce.
When veggies are done - top salad with them and ENJOY!! Makes 2 servings.
Pizza Soup (Annie)
My
favorite soup with the imagine veggie broth is the "pizza" soup.
2 boxes of imagine add 1 can of crushed tomatoes with basil (from health
food store), 4 zucchini cut in chunks (not peeled), 1 lb. baby carrots, 3 cloves
crushed garlic, a bunch of fresh parsley and a bunch of fresh dill rubber banded
together. Salt and pepper to taste. Cook til carrots are soft. Discard
parsley and dill. Puree rest of ingredients and return to broth. correct
seasoning as desired.
If you want to use cauliflower I sauté in cooking spray and a bit of water: 2
onions chopped and several stalks of celery. Add them to 1 box of the
veggie broth. wash and cut cauliflower and add to soup. Once
cauliflower is tender (about 20 min. puree. Add salt and pepper to taste.
Nutmeg works well if you like the taste. Add some chopped fresh
parsley before serving.
enjoy!
1 large can of plain,
chopped tomatoes (I used crushed)
2 fresh, ripe tomatoes, chopped (don't use seeds or pulp)
1 small can diced green chilies (mild to hot depending on your taste)
4 large cloves of garlic, crushed
A few shakes of dried oregano
Fresh Cilantro--start out by adding 1/4 of the bunch and add up to 1/2 of the
bunch according to your taste (use only the leaves; discard the stems)
Mix all together and chill
This recipe is a matter of taste; add and subtract things to your liking.
Sometimes we add chopped scallions.
(Note: Leigh doesn't measure so make it to suit your own taste)
Chopped tomatoes
Chopped red onions
Chopped Jalapeno peppers
Chopped Cilantro
Chopped yellow and green peppers
Add a little canned tomato sauce (uncooked)
Salt and pepper to taste
Make ahead of time so the flavors marinate. Use cucumbers instead of chips for a nice crunch and refreshing taste!
Tamara said she would add lime to the recipe to give it the tartness that is missing because we cannot use vinegar. She also has a Goya product she likes that does not have vinegar called Salsita. Says it's very tasty and spices things up a bit.
2 large
tomatoes, seeded and chopped
1 medium onion, chopped
3 green onions, white and green parts, sliced
2 Tablespoons cilantro (Mexican parsley) fresh, minced
2 1/2 teaspoons lime or lemon juice
1/4 teaspoon salt
1 jalapeno pepper, diced
Combine all ingredients in a large bowl. Toss well.
1 large
can of plain, chopped tomatoes (crushed)
2 fresh ripe tomatoes, copped (do not used seeds or pulp)
1 small can diced green chilies (mild to hot, depending on your taste)
4 large cloves of garlic, crushed
A few shakes of dried oregano
Fresh Cilantro -- start out by adding 1/4 of the bunch and add up to 1/2 of the
bunch according to your taste (use only the leaves; discard the stems).
Mix all together and chill.
(Sometimes we add chopped scallions)
This recipe is a matter of taste...add and subtract things to your liking.
Chopped
tomatoes
Chopped red onions
Chopped Jalapeno peppers
Chopped cilantro
Chopped yellow and green peppers
Add a little canned tomato sauce (uncooked)
Salt and pepper to taste
Make ahead of time so the flavors all marinate.
Top off your favorite greens with shredded red cabbage, thin sliced cucumber, shredded carrot, julienned fresh mango, thin sliced kiwi, chopped scallions, fresh cilantro. Season with salt, pepper, and a squeeze of fresh lemon.
3 ripe
tomatoes – diced (about 1 ½ cups)
1 small jalapeno pepper – seeded (keep seeds)
¼ cup red onion, minced
clove garlic, minced
¼ cup parsley, chopped fine
¼ tsp salt
Ground black pepper
Juice of 1 lime
ANY APPROVED Sweetener to taste
Put diced tomatoes in colander over bowl.
Top with jalapeno pepper, onion, parsley and let drain for about ½ hour.
Shake colander to drain all moisture, wipe out bowl and dump mixture into bowl.
Add salt and pepper and lime juice, toss, taste and add more lime juice and
sweetener (Splenda) to taste. Can add some of the kept jalapeno seeds if you
like it hot.
*** Dr. S suggests Trader Joe’s green salsa that is good as a salad dressing***
HG's
Tropical Treat Sorbet (with permission from Hungry Girl
www.hungrygirl.com)
(entire recipe: approx. 115 calories, <0.5g fat, 3mg sodium, 28g carbs, 3g
fiber, 24g sugars, 0.75g protein)
So simple...so cool...soooo delicious!
Ingredients:
2 servings Crystal Light Sunrise Classic Orange drink mix (1 On The Go packet or
1/4 of an 8-serving tub)
1 cup mango chunks (fresh or frozen)
Directions:
Dissolve Crystal Light into a just FOUR ounces (a half-cup) of cold water; stir
well. If using frozen mango, run under cool water for several minutes to thaw,
so it blends more easily. In a blender, puree mango and Crystal Light mixture
until just blended. Pour into a dish, cover, and place in freezer until nearly
solid (several hours). If freezing overnight, thaw slightly by microwaving for
40 seconds or allowing it to sit out for about 10 minutes before enjoying.
Spaghetti Squash Primavera (Arlene)
1 spaghetti squash
1 teaspoon crushed garlic
1/2 Spanish onion, diced
1 small zucchini, diced
1/2 package sliced mushrooms
1 can diced tomatoes (Italian herb, if available)
Using sharp knife, split spaghetti squash in half lengthwise and remove seeds. Microwave skin-side down at high power for 12-15 minutes (depending on your microwave). Rotate half way through and cook until tender (insert small knife into squash to test).
Sauté garlic and onions in a non-stick pan until they release their fragrance. Add the remainder of the veggies and sauté for about 5 minutes at medium heat until the veggies start to release their juices. The onions should not get brown. Add tomatoes and stir. Simmer at low to medium heat until the excess liquid is evaporated. While the sauce is reducing, you can play with the seasonings until you get something you like.
Using oven mitts, remove squash from microwave and place on large platter. Keep the mitts on while you take a large fork and flake the squash into pasta-like strands. Use a lengthwise motion--if you have never seen this before you will be amazed how pasta-like this becomes. Top squash with sauce and enjoy.
1 large can of Hunt's Diced tomatoes
1 large can of Hunt's Pureed tomatoes
1 teaspoon each of dried oregano and parsley
1 heaping teaspoon of minced garlic
Pinch of dried basil
1 medium onion, chopped
1 medium green bell pepper, chopped
Place onion, pepper, and garlic in a Dutch oven and cook on low/medium heat. Stir constantly to leach out the juices for flavor. Do not let them brown as the garlic will get bitter. When these are soft, add the tomatoes. Allow everything to heat up and then add the herbs. Simmer, stirring often, for an hour or more. Feel free to use the tomatoes of choice. I prefer Hunt's because it seems to taste less "raw" right from the can.
Mushroom Soup, Christy’s Modified Porcini
Ingredients
2 ounces of dried porcini mushrooms (= 16oz of mushrooms reconstituted)
PAM
3 shallots, chopped
1 tablespoon fresh rosemary, finely chopped
1 1/2 pounds butternut squash, cut into 1/3-inch pieces (fresh or frozen)
3 large cloves garlic, finely chopped
4 cups water
2 teaspoons sea salt
Directions
Soak the porcini mushrooms in 2 cups of hot water for about 15 minutes, or until
they are soft. Set aside.
Sauté the shallots for a couple of minutes, then stir in the rosemary and
squash.
Stir in the garlic, the porcinis along with the soaking liquid, the 4 cups of
water, and salt. Bring to a simmer and cook for ten minutes, or until the squash
is tender.
Taste. If the broth is too intense, you may want to add more water a bit at a
time. If the soup tastes flat and the mushroom flavor isn't quite there, add
more salt.
1/8 cup chopped red hot chili peppers or cherry pepper (less to taste)
½ teaspoon minced garlic
2 Tablespoons shallots, finely chopped
¼ cup vegetable broth
¼ teaspoon table salt (or to taste)
¼ teaspoon black pepper (or to taste)
To make:
In a small saucepan, combine red pepper, chili pepper or cherry pepper, garlic, shallots and broth; bring to a boil over medium-high heat and cook until peppers are tender, about 2 to 4 minutes. Process mixture in a blender until smooth; stir in salt, pepper and mint. Pour into a small serving bowl and chill before serving.
Spinach, Faux Creamed (Christy)
Ingredients
2 10 oz packages fresh spinach--steamed and drained.
PAM
2 Tablespoon minced shallots or more if you like.
1/8 teaspoon sea salt
1/8 teaspoon nutmeg
10 oz pureed cauliflower
Directions
Steam spinach 7 minutes.
Steam or microwave frozen cauliflower according to package.
Sauté shallots for 2 minutes until clear.
Add nutmeg and sea salt to cauliflower and puree adding some of the cauliflower water for a creamy consistency.
Combine the pureed cauliflower, steamed spinched and shallots and heat and stir a bit until all is mixed together well.
Spinach and Portabella Mushrooms (Diane)
1 clove minced garlic
1 bag ( 10 oz) Spinach
2-3 Portabella mushrooms
1 ripe tomato
3 squirts of Braggs
1/2 cup water
Salt & Pepper
Clean mushrooms and scrape out the veins with a spoon, rinse and set aside.
Spray Pam on pan and toss in Garlic and cook until tender.
Add a 1/2 cup of water and wait until it boils. Throw in the spinach and sauté
until soft and give 3 squirts of Braggs. Place mushrooms bottom side up and
stuff with spinach and top with a slice of tomatoes. Spray pan with Pam and cook
on 350 degrees for 20 minutes. Add Salt and Pepper to your taste.
Spinach-Avocado Soup/Puree/or Dip (Roopa)
Ingredients:
2 bags spinach leaves
2-3 medium tomatoes - cut in half or quarter's
1 - 2 avocados (depending on how thick or creamy you want the results)
3-4 cloves garlic
1 onion - sliced in rainbow shapes, as thin as possible
1 -2" piece ginger, shredded
2 teaspoons cumin seeds, roasted
2 teaspoons grounded roasted cumin seeds
Walden Farm's Alfredo Sauce
Clean and wash spinach thoroughly.
Put spinach to boil in large pot, add a little more water than you think it will
need.
Add the cut tomatoes to the pot.
Mince one clove of garlic and add it to the boiling water.
Cover and cook on medium flame - don't rush it. Cook about 30 minutes.
Spray a large pan with
some PAM.
In the meantime, roast the cumin seeds in a little pan until you smell the
fragrance.
Brown the onions with the remaining clove of garlic, the ginger, the ground
cumin, and the roasted cumin seeds.
By now the spinach and
tomatoes should have cooked.
Pour the spinach and tomatoes into the pan with the onion mixture. Let it cook
together and feel the fragrance. Once the flavors blend, let the veggies cool
off a bit. You can add salt after or before it has cooled off.
Put all of it in the blender--don't waste any of the broth. Blend it as thick or as fine as you wish. Taste it while it is still in the blender. Now is a good time to add a little Walden Farms Alfredo sauce for creaminess and thickness. Adjust the seasonings to taste. If you want it thicker to use at a dip, blend in some avocado. What Roopa does is make a thick puree with one avocado and then bite-size pieces of the avocado. Gives it a wholesome feeling. You can add more Walden Farms Alfredo Sauce to make it creamier.
If you love tomatoes, edit out the spinach and follow the same recipe.
Buy a
bag of frozen broccoli/cauliflower (comes 50-50 in the bag) and a can of
mushroom pieces (portabella pieces are great)
Heat the frozen veggies in a pot using the liquid from the canned mushrooms
(save the mushroom pieces for later.) Once the veggies are defrosted, puree them
in a blender.
Return the pureed veggies to the pot, add water or veggie stock to get the
consistency of soup you wish (I like it thick).
Toss in the saved mushrooms and season to your taste.
You can use fresh ground black pepper, salt and garlic powder.
If you make it thick, it is a GREAT "Mock split pea" soup!!!
2 Rome apples, halved crosswise and cored
Juice of 1 lemon
1 cup peeled and finely chopped acorn or butternut squash
1/2 teaspoon Splenda
1/4 teaspoon ground cinnamon
1/8 teaspoon ground cloves
1/8 teaspoon ground nutmeg
Preheat the oven to 375°. Brush the apples with the lemon
juice, microwave on high approx. 5 minutes or till soft.
In a saucepan, boil the squash and enough water to cover
until the squash softens, about 15 minutes; strain. Mash together the squash,
Splenda, cinnamon, cloves and nutmeg.
Put baked apple flesh into a medium bowl. Using a handheld
mixer, combine the apple flesh with the squash mixture
Add veg stock. Heat puree, and season to taste.
NOTE: Make at least two portions of this soup or you will be eating all your fruit allowance in this one dish. Also remember to include the veggie broth limit per day.
Partially cook (par boil) half an acorn squash and an equal amount of butternut squash (if you like you can peel them after they are par boiled).
(Cook squash about 1/2 to
2/3 through. Put about a quart of water in the pot, cut the acorn squash in half
and take out the seeds, cut the butternut squash in half and do the same thing.
Place half of each in boiling water (cover the pot) just until the centers get
soft; then remove them from the water. (about 10 minutes). If you are really
confused, just boil it until the center is very soft and forget the second
finish cooking part. It will be easy to remove the meat from inside after the
par boiling, then just follow the recipe. Don't forget to drain the excess water
off the veggies before you scrape the meat out.)
After peeling, place the squash meat in a blender
Add a small amount of veggie broth
A dash of kosher salt
A light sprinkle of black pepper
A sprinkle of nutmeg
2 packets Splenda (adjust to taste)
A dash of Butter Buds
Blend until pureed and smooth.
Place back on the stove
over a low heat and cook until bubbling.
Taste, and adjust spices to taste. Refrigerate.
Can be served hot or cold but it’s much better hot.
Italian Spaghetti Squash (Barbara H)
1 spaghetti squash, about 1 1/2 lbs.
1 med. yellow pepper, chopped
1 med. onion, chopped
1 tsp. basil leaves, crushed
1 tsp. oregano leaves, crushed
1 tsp garlic powder or 1 clove fresh garlic or both (I love garlic)
1/4 tsp. each of Marjoram, thyme, and sage
Pam Olive Oil Spray
5-6 small/med tomatoes, chopped
Butter buds - Sprinkling
Spaghetti Squash Primavera (Barbara Schwartz)
Following is a recipe for Spaghetti Squash Primavera which I've personally found very enjoyable:
Bake the spaghetti squash in advance. I do it in the microwave – you cut off one end, poke holes in it with a fork (like if you were baking a potato) and then cook it on high for 10 – 20 minutes dependent on the size of the squash.
When it’s done, cut it in half so it cools. When cool, scoop out all the seeds and excess “gushy bit."
Prep /cut up your other veggies while the squash is cooling. Always use some tomatoes for a base, as you cannot use oil. You can use any veggies you like--I used the following:
Tomato
Broccoli
Cauliflower
Mushrooms
Shallots
Onion
Garlic
I also made it once with Zucchini and Green and Red Peppers instead of the Broccoli and Mushrooms. The idea is to use your favorite veggies so you feel rewarded with a “proper” meal.
In a pan, sauté the tomatoes. The tomatoes will naturally leave a bit of liquid in the pan – when this happens, you should begin adding the other veggies. When you add the other veggies, add a small amount of water to the pan. This will add to the tomato “sauce” and allow the veggies to steam/soften a bit more. As mushrooms and garlic are more “delicate”, I usually don’t add them until the end so they don’t overcook.
While the veggies are cooking, use a fork to “scrape” the spaghetti out of the squash. Approx 1 – 2 minutes before your veggies are done, add the spaghetti to the sauté. Also mix in a bit of salt to bring out / enhance the flavor.
This usually makes too much food, so you have enough to either share with a friend and/or will have leftovers you can heat up for your second fruit / veggie day.
Enjoy!!!
3 cloves garlic, minced
1/2" slice fresh ginger, minced, or 1 tsp. dried ginger
3-4 scallions, white part chopped & green part in 2" lengths, divided
One large onion cut in half vertically & then into very narrow wedges
One head of bok choy, washed, ends trimmed, divided into 2 piles:
all the white part, wide outer ones slit down the middle, all cut into
3" lengths
all the leaves, stacked & cut in 4 vertically & half horizontally
2 cups broccoli florets (slightly steamed) or string beans or combination
of both
1 package fresh spinach (optional)
mushrooms, sliced or whole (optional)
1/4 cup veggie broth (Pacific Organic or Imagine Organic are legal)
Using a large wok, or a very large frying pan--get the wok very hot--throw in
the aromatics: garlic, ginger, white part of the scallions, & onion.
Stir fry for a few minutes until aroma develops and onion begins to become
translucent. Add white part of bok choy and broccoli and/or string beans.
Continue stirring over very hot heat. Add mushrooms now if you are using them.
When the white part
of the bok choy gets a little softer, turn heat down a bit, cover with the bok
choy greens (and the spinach if you are using the spinach).
Pour vegetable broth over the vegetables. Cover wok or pan, turn off heat , and
let steam for about five minutes. Open up and mix it up and divide it into
plastic containers.
Notes:
-
If you weigh all the veggies and you have, say, 5 lbs, you can then divide the finished stir-fry into 10 containers and each one would be 1/2 lb of your daily veggie allowance.
-
Once you do this recipe you can substitute other veggies for the broccoli, string beans, even the bok choy. Just stick to the aromatics first, then the thicker veggies, and last the leaves.
8 oz rhubarb - sliced
1 cup strawberries - sliced
1 packet Truvia
1 tsp vanilla extract
½ cup serving of strawberry or raspberry sugar-free Jell-o
Make Jell-O, place in refrigerator to cool. Trim the strawberries' broad tops and put the trimmings in a small saucepan with the rhubarb, Truvia, and vanilla extract. Add enough water to cover bottom of pan. Simmer over medium heat, stirring frequently, until contents are thick and jam-like, about 15 minutes. If needed, drain pan after 12 minutes. Slice the strawberries. Place in pan with 1 serving of Jell-o and heat for 2 minutes. Cool and eat.
Note: Both strawberries and rhubarb count as fruits in this recipe.
Strawberry Smoothie (Margaret)
1 cup of frozen strawberries
6 ounces of diet orange soda
Blend
This doesn’t need ice cubes because the fruit is frozen, and makes a delicious frosty treat
1 apple peeled, cored, and diced
1 cup diced onions (I used the frozen onions already diced)
if you prefer fresh, use an = size as the apple- weigh this
1/4 plantain (although it is good without if you want to skip it)
2 stalks celery- weigh this
1./4 tsp. Bell's Turkey Seasoning
approx 1/4 c. legal veggie broth (optional)
Spritz of PAM
Spritz a saucepan with PAM
add 1 c. onions
add water if necessary- you will want onions to be clear when finished adding
all ingredients
dice 2 celery stalks add to onions
Peel, core and dice an apple add to onions and celery in the saucepan
add 1/4 t. Bell's
Simmer until apples and celery are soft and onions are translucent
If you are using plantains- In a frying pan:
Peel 1/4 Plantain (cut off end, cut off
1/4 of the plantain), make a cut along the skin, stick butter knife between
banana and plantain. Pry away skin cube so it looks like stuffing cubes
Cook both sides in frying pan
Add Plantains to onion mixture adding veggie broth if it appears "dry"
Put mixture in a Pyrex or baking pan (I use cupcake tins)
Bake at 350 for about 20 minutes.
1 serving- 1 fruit (apple)
weight your onion and celery for veggie allowance
if you used plantain, 1/4 fruit
Beefsteak tomatoes
Good seasons dressing
Preheat grill, spray with a little Pam.
Slice beefsteak tomatoes about ¼ thick (not too thin or they fall apart)
Sprinkle a little dry good seasons dressing on each tomato
Cook on both sides for a few minutes
3 large ripe tomatoes
(approx 1 lb.), cut in small chunks (peeling is optional)
1 medium sweet onion cut in half lengthwise and sliced thin
½ tsp kosher salt and freshly ground pepper
1/2 tsp dried thyme
2 T chopped fresh basil
1 ½ c. vegetable broth or water
Spray saucepan with Pam and sauté onions, basil, thyme
salt and pepper for about 2 minutes until onions are translucent but not
brown. Add a little broth or water if you need.
Add the tomatoes and simmer for about ½ hour stirring occasionally.
Stir in the water or broth and cook for 30-45 minutes.
Taste and add more seasonings.
If you like you can add a little Splenda to cut the acidity
I like it without the sweetener.
Makes about (4) 8oz servings. Can serve hot or cold.
Ingredients
2 tomatoes cut into 6 wedges each
1/4 cup fresh lemon juice
1 packet Splenda or other sweetener
1/2 t fresh or 1/4 t dried savory
1/4 t sea salt
1/8 t ground red pepper
1 clove minced garlic
Directions
Put tomatoes aside in a bowl.
Whisk all other ingredients.
Pour mixture over tomatoes and toss to coat.
Let stand 1 hour.
Toss to coat and serve.
Bundle of Veggies (One for the grill/ good for a barbecue)
8 oz Whole fresh mushrooms
8 oz Cherry tomatoes
½ c Zucchini; sliced
Pam
½ tsp salt
½ tsp onion powder
½ tsp Italian seasoning
¼ tsp Garlic powder
Place trimmed mushrooms, tomatoes and sliced zucchini on a double thickness of heavy-duty foil. Spray with Pam and sprinkle seasoning over top and bottom of veg. Fold foil around vegetables and seal tightly. Grill, covered, over medium heat for 20-25 minutes or until tender.
Skewer chunks of veggies at least 1" square – alternate on skewer, onions,
zucchini, carrots, turnip, eggplant, whatever.
Make a basting paste of 2 - 3 tablespoons of tomato paste (sugar-free and
organic)
2 ounces of water, a small squeeze of lemon juice, Kosher salt, black pepper,
(white pepper too if you have it), adobo, a small shake of paprika
Baste the veggies with the sauce and place under a broiler (or on a barbeque)
turning often until browned. You can baste a second time if desired. These
refrigerate well and heat up great in the micro. They are aromatic and delish
Oven-Roasted Harvest Vegetables
1 cup cauliflower Florets
1 cup carrots; sliced 1/4" thick
1 cup summer squash or Zucchini; sliced ½” thick
1 cup fresh mushrooms
1 small onion; thinly sliced
1 cup legal veggie broth
Garlic Salt; to taste
Pepper; to taste
2 tsp Fresh Parsley; chopped
Preheat oven to 350 degrees. Combine ingredients except parsley in shallow non-stick 11x14 inch baking pan, sprayed lightly with Pam. Cover loosely with a sheet of foil. Bake 25-30 minutes, basting occasionally with the pan liquid (add a little water if all the liquid evaporates). Garnish with chopped parsley.
MEASURE everything before cooking (raw weight) so you know how much you have and then split it up and put it in freezer for another day when done making your soup.
Ingredients:
Very Thin sliced carrots,
celery,
onions,
mushrooms
(and anything you like)
15 oz can of Muir Glen Organic Tomato sauce,
add more water if needed for soup thickness you like,
add some Dry Italian seasoning mix
add a little garlic
a little salt & pepper
(replacement for salt is SeaSalt, Hymilayn Salt or Mrs. Dash)
BOIL or pan fry your veggy's first with water to consistency you like soft or harder.
Keep simmering and add your
tomato sauce, seasonings, garlic etc.
simmer and wallaaaaaaaaaaaaa, yummy, good filling soup!!
3 14.5-oz cans of
diced tomatoes (no salt, no sugar)
2 5-oz cans of vegetable broth
1 bag of frozen Szechuan vegetables
1 container of sliced mushrooms
1 medium onion, diced
1 tablespoon of minced garlic (in water in a jar)
Pepper
1 to 1.5 packets of sweet and low.
3 cups water
Sauté garlic, mushrooms, and onion. Add remaining ingredients and bring to a boil. Simmer for 20 minutes. Make it on the 2nd milk day so the flavors blend by the next veggie day. Freeze in desired service amounts.
Count 12 ounces of this recipe as 8 ounces of vegetables. It tastes great, so enjoy!
1/2 cup sliced carrot
1/2 cup diced onion
2 garlic cloves, minced
3 cups fat-free vegetable broth
1-1/2 cup diced green cabbage
1/2 cup green beans
1 Tablespoon tomato paste
1/2 teaspoon dried basil
1/4 teaspoon dried oregano
1/2 cup diced zucchini
In a large saucepan,
sprayed with cooking spray, sauté the carrot, onion, and garlic over low heat
until softened (about 5 minutes).
Add broth, cabbage, beans, tomato paste, basil, oregano, and salt. Bring to a
boil.
Lower heat and simmer, covered, about 15 minutes or until beans are tender (I
like to cook it a lot longer).
Stir in zucchini and heat 3 - 4 minutes. Serve hot.
Brug's Spicy and Hearty Vegetable Stew
1 small can Italian
cooked & peeled plum tomatoes with juice
3 cloves garlic (minced)
1 teaspoon tomato paste
1/2 onion (finely chopped0
Italian seasoning (i.e., oregano, basil, marjoram, sage, etc.
Fresh ground pepper
3 rosettes broccoli
3 rosettes cauliflower
1/2 carrot
1/2 summer or green squash
1/2 large Portobello mushroom
Do not use
salt...there is salt in the canned tomatoes
Sauce: Dice plum tomatoes and add juice to the next 5 ingredients in sauce pan.
Simmer 20 to 25 minutes. Add water if needed.
Wash vegetables and cut into large bite-size pieces. Steam veggies in steamer
for 15 minutes.
Combine steamed vegetables with sauce and serve steaming hot.
Makes a cereal-bowl size serving.
Vegetarian Winter Curry Stew (Barbara H)
3-4 sprays of Olive Oil Pam Spray
1 ½ tablespoons curry powder
2 cups (about 6) chopped leeks (white part only)
6 carrots, medium, cut into 1-inch pieces
4 stalks, celery, medium, cut into 1-inch pieces
10 ounces turnips, (about 3 medium) peeled and cut into 1-inch pieces
1 ½ savory, or ½ tsp. thyme
1 teaspoon salt
1 bay leaf
28 ounces. Legal vegetable broth
1 cup water
2 ½ cups cauliflower florets
Heat the Pam spray in large pot over medium-high heat. Add the curry powder and cook, stirring, 1 minute. Add the leeks, carrots and celery. (you may need to give another quick spray over veggies) Cook, stirring frequently, until the vegetables begin to brown, 10minutes. Add the turnips, cook, stirring occasionally, 5 minutes more. Add the squash, thyme or savory (I used thyme), salt and bay leaf and cook another 5 minutes.
Stir in the vegetable broth and water into the vegetable mixture. Bring to a boil. Reduce heat and simmer, uncovered, 10 minutes. Remove the bay leaf.
Add the cauliflower and simmer until all the vegetables are tender, 15-20 minutes, or longer and you can add more salt if needed.
If you love curry you will love this and freeze into 8-10 oz containers for future meals.
This is a vegetable stock to use with
your “cooked” vegetables
4 cups water
2 cups chopped celery whole celery stalks
1 large onion, chopped
½ cup chopped cabbage
1 large cut up carrot
6 peppercorns
1 bay leaf
1 can tomato juice
Place in large saucepan. Simmer, covered 1 hour. Strain.
You can use as a soup, add veggies. REFRIGERATE
Vegetable Stock Option
(Great for a
vegetable soup base)
Yellow onions, quartered
1 red onion, quartered
5 carrots, chopped
3 leeks, chunks
3 celery stalks, chopped up
1 garlic clove
1 bay leaf
Preheat oven to 450 F.
Put the vegetables in a baking pan, for 1 hour. Stir occasionally
Place vegetables in a soup pot, add 2 quarts water, simmer 1 hour
Strain. Can be refrigerated for four (4) days or frozen for a week
Stewed Okra and
Tomatoes
Pam Spray
2 garlic gloves, minced
1 small or 1/2 large red onion diced small
1 teaspoon chili powder
1 teaspoon cumin seeds
1 teaspoon turmeric
pinch of cayenne pepper
sea salt to taste
1 pound bag of frozen okra
2 medium tomatoes, coarsely chopped
1/2 cup legal veggie broth
4 tbsp. Walden legal Alfredo Sauce ( optional )
1-4 teaspoons sweetener ( optional )
In a skillet sprayed with PAM over medium heat, add garlic, onion, cumin
seeds, stirring cook for about 3 minutes, then add all the spices cook for about
another 3 minutes. Add okra, tomatoes and 1/2 cup of veggie broth, lower heat
cover and cook until okra softens remove lid increase
heat to reduce liquid, add Alfredo sauce and sweetener to taste. Lower heat
again and simmer until it looks ready to you.
I used this the first veggie day as a topping on a plantain pizza with roasted
egg plant and tomato. The next day I mixed the stewed okra with Mitch's legal
ketchup and reheated it and used it as a topping for spaghetti squash, both were
yummy.
Thai Peanut Butter Veggie Stir Fry and Angel Hair Miracle Noodles (Allison)
Note:
This recipe
fulfills all your veggies for one veggie day, so you may want to split the
recipe in half and spread it over the course of two veggie days.
Ingredients:
1 package - 7oz Angel Hair Miracle Noodles
3 Tablespoons Bragg Liquid Aminos
1/2 teaspoon ground ginger
1 Tablespoons fresh ginger
vegetable cooking spray
1 red bell pepper, sliced into 1/2 inch strips (approximately 8 oz)
1 green hot pepper, sliced into 1/2 inch strips (approximately 1 oz)
1/3 cup Walden Farms peanut butter
6 Tablespoons Walden Farms pancake syrup
1 Tablespoons water
6 garlic cloves, minced
5-6 teaspoons red curry or green curry paste
1/3 cup coarsely chopped cilantro (add more if you love cilantro)
3 scallions, thinly sliced (both green and white parts; approximately 3 oz)
5 oz of baby bok choy (approximately 1 baby bok choy; just use the white part)
5 oz of asparagus (cut the ends off about 1/4 inch to discard and then cut the
asparagus spears in thirds)
red pepper flakes (optional if you like spicy food)
Directions:
Heat the cooking spray in a skillet or wok (preferred) over medium heat and sauté the asparagus for 5 minutes, then add red bell pepper and green hot pepper strips and baby bok choy, and sauté for about 5-8 more minutes. Set aside. In a medium bowl, whisk together the 3 tablespoons of Bragg Liquid Aminos with the peanut butter, pancake syrup, water, garlic, fresh ginger, ground ginger, and curry paste. Set aside. Cook the noodles until they no longer have a rubbery consistency. Rinse and drain the noodles, transfer to the skillet (or wok), and toss over a low heat, for about 5-8 more minutes, with the peanut sauce, cilantro, scallions, red pepper flakes (if you like spicy) and vegetables. Then serve.
Ingredients
1-2 Green Squash
1-2 Yellow Squash
1 eggplant
1 Red Onion
3 garlic cloves
(Other veggies like bell peppers)
Vegetable Broth
1. Pre-heat oven to 450
2. Dice and weigh raw veggies. Line baking pan with foil (for easy clean up) and spray with Pam. Place veggies in a single layer in pan (may need more than one) and spray on top with Pam. Sprinkle generously with salt. Roast about 40 minutes until brown and soft.
3. Put some veggie broth in the blender then about 1/3 of the veggies. Add vegetable broth until you have 3 cups in the blender. Puree until smooth. Put in pot.
4. Continue with the next third and add to pot. For the last 3rd, I put enough broth to the 4 cup line (this gives you 10 cups of soup).
5. Heat and enjoy. Season to taste.
Hint: If you do what I did above, it is very easy to figure out your veggie weight. For example, I had 55 oz. of veggies. 10 cups of soup means that each cup is 5.5 oz of veggies. Very simple. You can make it thicker or thinner, however you like it, I would just keep track of how many cups of soup you take out of the blender with each batch so you can calculate.
Watermelon Gazpacho
1 cup of watermelon, chopped
½ cucumber, diced (reserve half)
½ red or yellow bell pepper, diced (or ¼ of each) (reserve half)
1 small onion, chopped (reserve half)
1 Tbsp Real Lime juice
1 jalapeno (deseeded and chopped)
Tbsp fresh chopped parsley
salt and pepper to taste
In a blender or food processor, place all of the
watermelon, parsley, jalepeno pepper and half of the cucumbers, peppers, and
onions.
Add Real Lime, plenty of salt and pepper and puree until very smooth. Put in the
fridge for 1 hour. This is key for the flavors to meld.
Combine the remaining ingredients in a large bowl and mix
well.
Once chilled pour the remaining vegetables on top and serve.
Serve chilled and enjoy!
Remember to include your 1 fruit in figuring food allowance.
Slice
some zucchini VERY THIN—paper thin. Use a mandolin if you have one.
Spray a cookie sheet with PAM (foil lined or not, doesn’t matter) and lay out
the slices and give them a slight spritz.
Sprinkle with salt and paper to taste.
Bake at 450 until brown and crispy.
Check them often and flip them over if they seem to be cooking only on one side. The slices have to be VERY thin in order to get crispy. Carrots also make pretty good chips if you can cut them thin enough.
Sautéed zucchini coins
2 cups thinly sliced yellow zucchini
2 cups thinly sliced green zucchini
1 teaspoon dill weed
2 tablespoons fresh cilantro
2 scallions, chopped
2 tablespoons lemon juice
In a large, nonstick frying pan, sauté the zucchini slices in a little veggie
broth until their colors intensify, about 3 minutes.
Add the dill, cilantro and scallions and stir until evenly mixed.
Transfer to a serving bowl. Sprinkle with lemon juice and serve immediately.
Bobbi sent us a recipe saying she's no
gourmet cook but she experimented with some zucchini sticks that turned out
pretty good.
2 zucchini cut in half (do not peel) and then cut strips about the size of a
French fry.
Lay them on a lightly sprayed (PAM) cookie sheet and then spray directly on to
vegetables.
Sprinkle garlic and salt. (You can use any seasonings you like on these.)
Bake for approximately 30 minutes at 350 degrees. Watch them closely as they
will easily burn.
Here's a great grilled veggie recipe a
member on the program told us about. She said it was easy and delicious!
Portobello Mushrooms
Red Onions
Red Peppers
Squash
Zucchini
Spray all above with Pam and sprinkle dried garlic chips and salt/pepper to
taste. Grill until tender (I have a basket that fits on my grill to keep them
from falling in). In the meantime, I roasted several cloves of garlic (probably
1/3 of a cup) - in the oven - sprayed with Pam - roast until very brown, I like
mine crunchy.
Then toss together -
Excellent and very filling