Garden Pasta Salad

Yield: 6 servings

Ingredients:

1 pint cherry tomatoes, halved
2 cups of cooked corn kernels
1 cucumber, peeled and sliced
1 lb. whole wheat pasta, pre-cooked & cooled
8 ounces of crumbled feta cheese

Vinaigrette:
½ cup olive oil
3 Tbsp red wine vinegar
1 Tbsp Dijon mustard
¼ cup diced sweet onions
¼ cup minced fresh basil
Kosher salt and pepper to taste

Directions:

Toss cooked pasta together with vegetables and feta. Whisk vinaigrette ingredients together in a small bowl, then pour over pasta & toss to combine.

Frittata

Yield: 8 servings

Ingredients:

1½ pounds seasonal vegetables, such as broccoli, carrots, turnips, or bell peppers
2 medium onions
4 ounces low-fat cheddar cheese
12 medium eggs
1 teaspoon dried dill, thyme, or oregano
Non-stick cooking spray
½ teaspoon salt
¼ teaspoon ground black pepper
Optional Ingredients:
8 ounces mushrooms
¼ cup fresh parsley, thyme, or basil leaves

Directions:

1. Preheat oven to 350°F.

2. Rinse and cut seasonal veggies evenly into small pieces. Peel, rinse, and dice onions. If using, slice mushrooms and rinse and chop fresh herbs.

3. Grate cheddar cheese.

4. Bring a large pot of water to boil. Add seasonal veggies to boiling water. Briefly boil, about 30 seconds. Using a colander, drain the veggies.

5. In a large bowl, whip eggs with a fork until well blended. Whisk in dried herbs. Set aside.

6. Coat medium skillet with non-stick cooking spray. Heat over medium high heat. Add onions and cook until soft, about 5 minutes. If using mushrooms, add now. Add boiled seasonal veggies. Continue cooking until soft and some of their juices have evaporated, about 5 minutes more.

7. Coat 9-by-13-inch baking dish with non-stick cooking spray.

8. Layer ingredients in the baking dish in the following order: veggie mixture, egg mixture, cheese, salt, and pepper.

9. Bake until eggs are firm and cheese is melted, about 35 minutes. A thermometer inserted in the middle should read 160°F.

10. If using, garnish with chopped fresh herbs.

11. Cut into 8 equal-size portions.

Tofu Sloppy Joes

Yield: 8 servings

Ingredients:

2 pkgs. (14 oz. each) extra firm tofu, drained
2 Tbsp. olive oil, divided
1 small yellow onion, diced
1 green pepper, diced small
2 cloves garlic, minced
2 Tbsp. chili powder
2 tsp. cumin
¼ C. low-sodium soy sauce
¼ Cup brown sugar
2 Cups tomato sauce
Kosher salt to taste
8 whole wheat hamburger buns

Directions:

1. Placed drained tofu between layers of paper towels. Set tofu on a large plate or dish, then place a cutting board on top of the tofu and set canned goods (or other heavy item) on top of the cutting board to press the excess moisture out of the tofu. Set aside to drain for 20 minutes while prepping remaining ingredients.
2. Heat 1 Tbsp. olive oil in a large sauté pan over medium-high heat. Add drained tofu. Use the back of a spoon to break the tofu down into crumbles. Cook tofu, stirring occasionally, until lightly browned and firmed up. Transfer tofu to a bowl and set aside.
3. Add 1 more Tbsp. olive oil to pan. Add onion and green pepper and sauté until tender, about 5 minutes.  Add garlic and sauté 1 minute more.
4. Add tofu back to pan, along with spices, soy sauce and brown sugar. Cook 3-4 minutes until caramelized. Add tomato sauce, bring to a boil, reduce heat, and simmer for 2-3 minutes until thickened. Season to taste with salt.
5. Serve hot over whole wheat hamburger buns.

Massaged Kale Salad

Yield: 8 servings

Ingredients:

2 bunches kale
⅓ cup extra-virgin olive oil
¼ cup fresh-squeezed lemon juice
3 large cloves garlic, minced
1 Tablespoon reduced-sodium soy sauce
½ teaspoon freshly ground pepper
¼ teaspoon salt

Directions:

1. Using your hands, strip kale leaves from the stems (discard stems). Wash and dry the leaves. Tear the leaves into small bite-size pieces and place in a large bowl.
2. In a mason jar with a lid (or any lidded container) combine olive oil, lemon juice, garlic, soy sauce, pepper and salt. Shake to combine, then pour over the kale leaves.
3. With clean hands, firmly massage and crush the greens to work in the dressing. Stop when the volume of greens is reduced by about half. The greens should look a little darker and somewhat shiny. Taste and adjust seasoning if desired.

Chef's Note: 

This salad will keep in the refrigerator for a couple of days without wilting or getting soggy (even when dressed!).
If desired, add diced apples, orange segments, toasted walnuts, dried cranberries, vegan Parmesan cheese, etc. to enhance the flavor of the salad.

Fresh Tomato Salsa

Yield: 8 servings

Ingredients:

2 large round tomatoes or 4 small Roma tomatoes, diced (about 3 Cups)
½ cup tomato sauce, no salt added
3 green onions, including tops, sliced
¼ bunch fresh cilantro, minced
1 medium jalapeño pepper, seeded and finely diced
½ tsp. salt, or to taste
1 Tbsp. red wine vinegar

Directions:

In a medium stainless steel bowl, combine the tomatoes, tomato sauce, green onions, cilantro, jalapeño pepper, salt, and vinegar.  Cover and refrigerate until ready to serve.

Chef’s Notes: This salsa is best eaten within a few hours after it is made, but it can be refrigerated for up to 2 days. Serve with corn tortilla chips, preferably from Shagbark Seed & Mill Co.

Black Beans and Cilantro Lime Rice

Yield: 8 servings

Ingredients:

2 Tbsp. olive oil
½ yellow onion, diced
4 cloves garlic, minced
2 tsp. cumin
1 tsp. coriander
1 can (15 ounces) diced tomatoes (no salt added), undrained
2 cans (15 ounces each) of black beans, drained & rinsed
2 dashes Tabasco sauce or 1 jalapeno pepper, seeded and diced fine
Kosher salt to taste
Freshly ground black pepper to taste

Garnishes:
4 green onions, sliced
¼ bunch fresh cilantro, minced
Shredded Sharp Cheddar Cheese
non-fat plain Greek yogurt

Directions:

1. Heat olive oil over medium heat in a large sauté pan.
2. Add onions and sauté until tender, 3-5 minutes.  Add garlic and spices and sauté 1 minute more.
3. Add tomatoes, black beans, and Tabasco sauce or jalapeno pepper. Bring to a simmer, then reduce heat to medium low and continue to simmer for 10 minutes. 
4. Season with salt and pepper to taste.
5. Serve over a bed of rice and top with garnishes of your choice.

Ingredients for Cilantro Lime Rice:

2 C. long grain brown rice
4 C. water
Pinch of salt
½ bunch cilantro, minced
Juice of 1 fresh lime 

Directions:

1. Place rice, water and a pinch of salt in a medium saucepan with a tight-fitting lid.  Bring to a boil. Reduce heat to low & simmer for 45-50 minutes until liquid has been absorbed.
2. Remove from heat & let stand for 5 minutes. Transfer rice to a large bowl & stir in minced cilantro and lime juice.

Three Sisters Salad

Yield: 8 servings

Ingredients:

2 cans (15 oz. each) red kidney beans, drained & rinsed
2 cups fresh corn kernels
2 cups (raw) diced zucchini
¼ cup diced red onion

Dressing:
½ cup olive oil
¼ cup Ohio maple syrup
¼ cup red wine vinegar
2 Tbsp fresh thyme leaves
½ tsp. cumin
Kosher salt to taste
 

Directions:

1. Place beans, corn, zucchini and onions in a large bowl. In a separate bowl, whisk dressing ingredients together. Pour dressing over salad and toss to combine.

Quinoa with Roasted Sweet Potato, Spinach and Chick Pea Curry

Yield: 8 servings

Ingredients:

1 ½ cups of quinoa
3 cups of water
2 Tbsp. olive oil
2 tsp. mild curry powder
1 small yellow onion, diced
1 Tbsp. minced fresh gingerroot
3-4 cloves of garlic, minced
2 cans (15 oz. each) chick peas (garbanzo beans), drained and rinsed
2 sweet potatoes, peeled, diced & roasted*
2 cups of fresh baby spinach
¼ cup low-sodium Tamari sauce

*Silken tofu can be found in the refrigerated section of the grocery store. It can also be found in Asian markets under the brand name, “Mori Nu.” Do not substitute firm or extra firm tofu in this recipe – it will not have a smote texture or create a pudding-like consistency.

Directions:

1. To cook the quinoa: If quinoa is not pre-rinsed, the rinse it before cooking: Place the quinoa in a fine mesh strainer and rinse well under cold water until the water runs clear. Transfer quinoa to a medium saucepan. Add water and bring to a boil. Reduce heat to medium-low, cover with a tight fitting lid, and simmer until the quinoa is tender and the water has been absorbed, about 15 minutes. Remove from heat and set aside until ready to serve.

2. While the quinoa cooks, prepare the sauté: Heat a large sauté pan over medium-high heat. Add olive oil. Sauté the curry powder in the oil until aromatic.

3. Add the onions and cook 3-5 minutes until tender.

4. Add the ginger & garlic and cook 1 minute more.

5. Add the chick peas, roasted squash* and spinach (or greens) and cook until spinach wilts. 

6. Add the Tamari sauce and cook until caramelized.

7. Serve over a bed of cooked quinoa.

 

*To roast sweet potatoes: Peel sweet potatoes with vegetable peeler (a “Y” peeler works best). Dice in 1-inch cubes. Toss cubes in olive oil & a little salt. Line a sheet pan with aluminum foil or parchment paper. Spread sweet potatoes in a single layer on the sheet pan. Bake in a preheated 425-degree oven for approx. 40 min., stirring every 10-20 min., until tender and lightly golden brown.

Quinoa and Black Bean Salad

Yield: 8 servings

Ingredients:

1 1/2 cups quinoa, pre-rinsed [Note: If quinoa has not been pre-rinsed, see instructions below]
3 cups water
2 cans (15 oz.) black beans, drained and rinsed
salt & pepper to taste
2 cups of frozen corn, thawed
1 red bell pepper, diced medium
2 Roma tomatoes, diced OR 1 pint of grape tomatoes, sliced in half
1 jalapeño pepper, seeded and diced small
1 bunch of green onions, sliced
1/4 bunch of fresh cilantro, minced

For Dressing:

1/3 cup olive oil
5 Tbsp. fresh lime juice
1 Tbsp. red-wine vinegar
1 tsp. salt
1 ½ tsp. ground cumin

Directions:

1. If quinoa has not been pre-rinsed: place quinoa in a medium stainless steel bowl and wash in at least 5 changes cold water, rubbing grains and letting them settle before pouring off most of water, until water runs clear. Drain in a large fine sieve.
2. Place the quinoa and water in a medium saucepan and bring to a boil.  Reduce to a simmer, cover, and cook until most of the water has been absorbed, about 15 minutes.  Once quinoa is done cooking, remove pan from heat, uncover, and allow quinoa to cool.
3. Meanwhile, combine beans, corn, red bell pepper, jalapeño, green onions and cilantro in a large bowl. 
4. Once quinoa has cooled to room temperature, toss it with remaining salad ingredients.

To Make Dressing:

In a small bowl whisk together olive oil, lime juice, red wine vinegar, salt, and cumin.  Drizzle dressing over salad and toss well.

 

Chef’s Notes: Salad may be made 1 day ahead and chilled, covered. Bring salad to room temperature before serving.

Mexican Chocolate Tofu Pudding

Yield: 8 servings

Ingredients:

¾ cup sugar
¾ cup water
1 package (14 oz) of silken tofu*
8 oz. bittersweet chocolate chips
1 teaspoon vanilla extract
1 ½ teaspoon cinnamon
½ teaspoon chili powder

*Silken tofu can be found in the refrigerated section of the grocery store. It can also be found in Asian markets under the brand name, “Mori Nu.” Do not substitute firm or extra firm tofu in this recipe – it will not have a smote texture or create a pudding-like consistency.

Directions:

1.  In a small saucepan, combine sugar and water. Bring to a boil and cook until sugar is dissolved, stirring occasionally. Remove from heat. Stir in chocolate chips and stir until melted. Allow mixture to cool slightly.

2.  Put all ingredients in a blender and puree until completely smooth, stopping machine to scrape sides. Divide among 8 ramekins and chill in the refrigerator for at least 30 minutes to allow mixture to firm before serving.

3.  Top with a bit of whipped cream and chocolate shavings, if desired.

Chef’s Notes: Pudding will keep in the refrigerator for 3-5 days.

Pumpkin Muffins

Ingredients:

1 15 oz can (1 ¾ cups) pumpkin puree
½ cup vegetable or another neutral cooking oil
3 large eggs
1 2/3 cups granulated sugar
1 ½ baking powder
¾ teaspoon baking soda
¾ teaspoon fine sea or table salt
¾ teaspoon ground cinnamon
Heaped ¼ teaspoon fresh grated nutmeg
Heaped ¼ teaspoon ground ginger
Two pinches of ground cloves
2 ¼ cups all-purpose flour

Finish:

1 tablespoon granulated sugar
1 teaspoon ground cinnamon

 

Directions:

1.  Heat oven to 350 degrees F. Coat muffin tin with nonstick spray or insert muffin wrappers.

2.  In a large bowl, whisk together pumpkin, oil, eggs, and sugar until smooth. Sprinkle baking powder, baking soda, salt, cinnamon, nutmeg, ginger, and cloves over batter and whisk until well-combined. Add flour and stir with a spoon, just until mixed. Spoon batter into tin and smooth the tops.

3.  In a small dish, or empty measuring cup, stir sugar and cinnamon together. Sprinkle over top of batter.

4.  Bake muffins for 25 to 30 minutes until a tester comes out batter-free.

5.  Allow the muffins to cool. The latter provides the advantage of letting more of the loose cinnamon sugar on top adhere before being knocked off.

 

Recipe adapted from a pumpkin bread recipe found on SmittenKitchen.com.

Step-by-Step Stir Fry

Stir-frys are quick, easy and affordable! Get creative and use whatever you have on hand, or try something below:

  • Grains: brown rice, whole grain pasta, instant barley (pick 1)
  • Protein: tofu, chicken, lean beef, shrimp (pick 1, dice in large pieces)
  • Vegetables: carrots, bell peppers, peas, cauliflower/broccoli, onion, zucchini, brussels sprouts (pick 3, chop)
  • Fruits: mango, pineapple, orange (pick 1, chop) 

+ pick one sauce below:

  • Lemon Stir-Fry Sauce: 3 tbsp lemon juice + 3 tbsp low-sodium soy sauce + 2 tsp cornstarch (stir together)
  • Teriyaki: 1/4 cup low-sodium soy sauce + 1 tbsp brown sugar + 1 tbsp cornstarch + 1/2 tsp ground ginger (stir together)

Need more flavor? Consider adding: basil, cashews, eggs, green onions, peanuts, cilantro, garlic/ginger, hot peppers.

Baked Apple-Raisin Stuffing

Ingredients:

  • ½ yellow onion, diced
  • 2 stalks of celery, diced
  • 2 Tablespoons butter
  • 1 cup cubed apples
  • ½ cup raisins
  • ½ teaspoon dried sage
  • ½ teaspoon poultry seasoning
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • 2/3 cup vegetable or chicken broth
  • 4 cups cubed, crust-less day-old bread

Method:

  1. In a skillet, sauté onion and celery in butter until tender. Add the apple, raisins, sage, poultry seasoning, salt and pepper. Cook and stir 1-2 minutes longer. Stir in broth. Pour over bread crumbs; toss to coat.
  2. Transfer to a greased 8x8 baking dish. Cover and bake at 350 degrees F for 25 minutes. Uncover; bake 20-25 minutes longer or until top is golden brown.

Yield: 6 side portions

 

Egyptian Bulgur Fruit Salad

Ingredients:

  • 3 cups bulgur
  • 3 cups hot water
  • ½ cup chopped figs
  • ½ cup chopped dates
  • ½ cup chopped apricots
  • 1 fresh pomegranate
  • ½ Tablespoon olive oil
  • 2 ounces of fresh lemon juice
  • salt and pepper to taste

Method:

  1. Soak the bulgur in the hot water for 10 minutes.
  2. Chop and measure the figs, dates and apricots. Place in a serving bowl.
  3. Cut open the pomegranate and scrape seeds into the bowl with the dried fruit.
  4. Add the lemon juice, olive oil and cinnamon. Stir in the bulgur and mix well.
  5. Taste and add salt and pepper.

Yield: 8 side portions

Beet, Cabbage and Apple Salad

Ingredients:

  • 2 Tablespoons olive oil
  • ½ yellow onion, diced
  • ½ head green cabbage, thinly sliced
  • 3 apples, diced
  • 5 beets, roasted, peeled and diced*
  • 1 bunch Italian parsley, leaves only

Vinaigrette:

  • 2 Tablespoons Dijon mustard
  • 3 ounces apple cider vinegar
  • zest from one orange
  • 2 ounces honey
  • 12 ounces olive oil
  • 1 teaspoon salt
  • 2 Tablespoon caraway seeds

Method:

  1. Sauté the onion and oil over medium heat. Add the cabbage and cook until soft. Add the apples, cooking for 2 more minutes.
  2. Combine all vinaigrette ingredients in a small bowl and whisk until well mixed.
  3. Add the beets and parsley to the sauté pan. Toss and cook until heated through.
  4. Pour the vinaigrette over the salad while in the pan. Cook for 1 minute.
  5. Serve warm.

*Chef’s note: To roast the beets: wash and trim off tops, wrap each beet individually in aluminum foil. Bake in a 425-degree oven for 45-50 minutes until beets are tender.

Yield: 8 side portions

Barley with Leafy Greens and Fall Squash

Ingredients:

  • 2 Tablespoons olive oil
  • pinch of cinnamon
  • ½ yellow onion, finely diced
  • 1 clove of garlic, minced
  • 1 pound of leafy greens, such as kale or chard, torn into medium pieces
  • 1 pound barley, cooked according to package directions
  • 2 pounds fall squash, such as butternut, diced and cooked*
  • ¼ cup fresh thyme leaves, de-stemmed
  • salt, to taste

Method:

  1. Saute the onion, garlic and cinnamon in the oil until soft. Add the greens and cook until wilted.
  2. Add the rest of the ingredients, cook until heated through.

*Chef’s note: To cook the butternut squash, peel it and remove the seeds. Cut the squash into ½ inch cubes and bake in a 425-degree oven for about 30 minutes, checking periodically to toss the cubes.  The squash is cooked when it can be easily pierced with a fork.

Yield: 8 side portions

Watermelon Gazpacho

Ingredients:

  • 3 cups watermelon, cubed
  • 1 cup apple or orange juice
  • 2 Tablespoons olive oil
  • ½ onion, diced
  • 2 cloves garlic, minced
  • 1 cucumber, peeled, seeded and diced
  • 1 bell pepper, diced
  • ½ banana pepper, seeded and minced (optional)
  • Salt and pepper, to taste

Method:

  1. Process watermelon, juice, oil, onion and garlic in a blender or food processor until smooth. Transfer to a serving bowl and stir in remaining ingredients for garnish.
  2. Refrigerate until ready to serve, can be made several hours before serving.

Yield: 8 servings

Thai Spring Rolls

Ingredients:

  • 2 packages of rice wrappers
  • 1 Tablespoon finely chopped or grated ginger root
  • 1 quart (4 cups) shredded carrots
  • 1 quart (4 cups) shredded bok choy cabbage
  • 1 quart (4 cups) shredded Napa cabbage
  • 2 cucumbers, peeled and cut into ribbons
  • 2 red bell peppers, cut into thin strips
  • 2 cups bean sprouts
  • 2 bunches of cilantro leaves

Dipping Sauce:

  • 1 cup sesame oil
  • 1 cup rice vinegar
  • 1 cup soy sauce

Method:

  1. Toss the fresh ingredients together, or if you have picky eaters, keep them separate so each roll can be customized.
  2. Dip the rice wrapper in warm water, and fill using a small amount of mix. Roll to completely enclose the filling.
  3. Combine all sauce ingredients and whisk. 

Yield: 15 rolls

Black Bean and Mango Burritos

Ingredients:

  • 1 Tablespoon olive oil
  • ½ onion, diced
  • 2 cloves of garlic, minced
  • 1 teaspoon cumin
  • 2 cups cooked black beans (about one 15-ounce can)
  • pinch of red pepper flakes
  • salt, to taste
  • 1 mango, peeled and diced
  • 1 Tablespoon light brown sugar
  • 1 Tablespoon lime juice
  • 4 whole wheat tortillas
  • ¼ bunch of cilantro, minced
  • Optional: brown rice and shredded cheddar cheese

Method:

  1. Sauté the onion in the olive oil over medium heat for 3-5 minutes. Add the garlic and cumin, stir and cook for 30 seconds to 1 minute. Add the black beans and red pepper flakes. Cook to heat through, season with salt. Remove from heat, but keep warm.
  2. Combine the mango, brown sugar and lime juice in a pan. Cook over medium heat until the mango softens and releases its juices, about 2 minutes. Remove from heat.
  3. To serve: Place ½ cup black bean mixture in the center of one tortilla, add rice and cheese, if using. Spoon 1 tablespoon mango mixture over beans and sprinkle with cilantro. Roll the tortilla around the filling to close. Repeat until all burritos are made.