SESAME CHICK PEA SALAD 

This is a refreshing summertime (or anytime!) salad.  I serve it as a main dish with whole grain bread, muffins, or crackers.  Chives are a perennial,are easy to grow, and don't freeze easily, so they often can be used into the winter months.

1 15.5 ounce can chickpeas, drained and rinsed

2 tablespoons toasted sesame seeds

1/2 cup finely chopped onion

 2 -3 carrots, chopped

2 tablespoons canola or other mild flavored oil

1/4 cup cider vinegar

1 tablespoon agave or honey

1/2 teaspoon freshly ground black pepper

1/4 cup minced fresh chives

2 Roma tomatoes, diced

salt, to taste (opt.)

 Combine ingredients and chill two or more hours before serving.  Makes about 4 main dish servings.

  

BLACK BEAN AND VEGGIE LASAGNA

 

My husband loves lasagna, and this is a much lighter and healthier version than most recipes.  Budget friendly tip:  Use whatever veggies you have on hand and/or are in season. You can use some frozen veggies, but fresh is preferable.

1 medium onion, sliced

About 8 cups (total) of 4 or more of the following fresh veggies: 

sliced mushrooms

small broccoli or cauliflower florets

sliced zucchini or yellow summer squash

julienned red, yellow, or green bell peppers

sliced celery

sliced or julienned carrots

1 tablespoon olive oil 

1 15.5 ounce can black beans

3-4 garlic cloves, minced

1 teaspoon salt (opt.)

1 24-ounce jar all natural spaghetti sauce 

10 whole grain lasagna noodles, cooked and drained

6-8 ounces shredded mozzarella cheese (vegan or regular)

1/4 cup grated or finely shredded parmesan cheese (opt.)

In a large nonstick skillet, saute the onion and 8 cups of vegetables in olive oil until crisp tender.  Add garlic and black beans and saute another minute or two.  Add salt, if desired.  Spread 2/3 cup of the spaghetti sauce in the bottom of a 9 X 13 inch greased pan.  Arrange 5 noodles over sauce.  Layer with half the bean and veggie mixture, half the remaining sauce, then half the cheeses.  Repeat layers.  Cover with foil and bake about 1 hour at 350 degrees, or until bubbly.  Let stand a few minutes before cutting.  Makes 10-12 servings.

 

 

LEMON CRANBERRY SCONES

Pure extracts are always preferable to artificial flavorings.  Budget friendly tip:  I found a large bottle of pure lemon extract at a Sam's club recently.  It was much less expensive by the ounce than I could find at supermarkets.  These scones are soft and moist and good served with iced or hot tea.

1/2 cup dried cranberries

1 cup boiling water

2 cups whole wheat flour

2 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt (opt.)

3 tablespoons butter or Smart Balance stick

2 teaspoons grated lemon peel

1 cup fat free plain Greek yogurt 

1 egg, separated

2-3 tablespoons agave or honey

1 teaspoon pure lemon extract

cinnamon

Place cranberries in a small bowl and cover with boiling water.  Let stand a few minutes.  Drain.  In a mixing bowl, stir together flour, baking powder, soda, and salt.  Cut in butter.  Stir in cranberries, and lemon peel.  In a separate bowl, combine yogurt, egg yolk, agave or honey, and lemon extract.  Stir into crumb mixture until a soft dough forms.  Knead on a floured surface 6-8 times.  Place dough on a greased baking sheet and pat into a 10 inch circle.  Cut into 12 wedges, but don't separate the pieces.  Lightly beat egg white and brush over dough.  Sprinkle with cinnamon.  Bake at 425 degrees about 15 minutes, or until they test done.  Serve warm.  Makes 12 scones.

   

AUNT EVA'S ITALIAN SQUASH SOUP

My husband's Aunt Eva was of Italian heritage, so this is an authentically Italian recipe.  This is one of our favorite ways to use garden zucchini.  I often use overgrown squash and remove the seedy center before dicing.  The original recipe called for white rice, but I use brown instead.  Cannellini beans can be added for extra protein.

1 cup chopped onion

2 garlic cloves, minced

2-4 tablespoons olive oil

2 cups chopped fresh tomatoes, or 1 14.5 ounce can diced tomatoes with juice

1 14.5 ounce can chicken broth

1 14.5 ounce can vegetable broth

1 cup water

1/2 teaspoon pepper

1/4 teaspoon nutmeg

3 tablespoon chopped fresh parsley, or 1 tablespoon dried

1/2 cup raw brown rice

3 medium zucchini, diced, or one large, seeded and diced

1/4 cup thinly sliced fresh basil, or 1 tablespoon dried

optional:  1 15.5 ounce can cannellini beans, drained and rinsed

Parmesan cheese

 In a large saucepan or soup pot, saute onion in oil until tender.  Add garlic and saute 1 more minute.  Stir in tomatoes, broth, water, pepper, nutmeg, and parsley.  Bring to a boil.  Add rice, reduce heat, and simmer 40 minutes.  Add zucchini and basil and simmer 10 more minutes, or until rice and zucchini are tender.  Stir in beans, if desired, and heat through.  Sprinkle each serving with Parmesan, if desired.  Makes about six servings.      

 

CHUNKY SUMMER CHILI

I call this summer chili because it contains garden vegetables that are ready for harvesting at about the same time.  To balance the heat of the chili, I like to serve it with cornbread, a cool salad, watermelon, and iced tea.

1 bell pepper (any color), diced

1 or 2 hot peppers, finely chopped

1 medium yellow summer squash, seeded and diced

1 medium onion, chopped

2 teaspoons minced garlic

2 teaspoons olive oil

2 cups peeled fresh tomatoes, or 1 14.5 ounce can petite diced tomatoes, undrained

1 15.5 ounce can all natural vegetable broth

1 15.5 ounce can all natural chili beans, undrained

1 15.5 ounce can black beans, drained and rinsed

1/2 cup water

1-2 teaspoons chili powder

2 teaspoons cumin

salt to taste

In a large saucepan or dutch oven, saute peppers, squash, and onion in oil until just tender.  Add garlic and stir one minute.  Add remaining ingredients,  Bring to a  boil, reduce heat, and simmer about 3 minutes. Serves 4-6.

QUICK ASIAN SLAW

This is a favorite quick salad recipe.  Shred the cabbage in your food processor and it's even quicker!  Seasoned rice vinegar is relatively inexpensive.  Sesame oil seems pricy, but a small amount adds a lot of flavor to Asian dishes.  I have used chopped onion in place of green onions when I don't have green onions on hand.  Sometimes I have put in a tablespoon or two of toasted sesame seeds to add more texture and flavor.

6 cups shredded red cabbage

4 tablespoons seasoned rice vinegar

3-4 teaspoons toasted sesame oil

1 tablespoon minced fresh ginger

3 chopped green onions

Combine ingredients in a large bowl.  Serve immediately or chill.  This keeps several days in the fridge.  Makes 6-8 servings.

HONEY BUTTER CINNAMON ROLLS

I came up with this recipe so we could enjoy one of our favorites and still be "legal" on our healthy eating plan.  We loved the way they turned out!  White whole wheat flour actually has more fiber than darker varieties and makes nice baked goods.

  

 DOUGH:

1 1/2 cups milk

1/4 cup butter or canola oil

1/4 cup honey 

1 teaspoon salt

3 1/4 cups white whole wheat flour

1 tablespoon gluten

1 tablespoon yeast

FILLING:

2 tablespoons softened butter or Smart Balance Blended Butter stick

1/4 cup honey

1/3 cup finely chopped pecans or other nuts

1/2 cup golden raisins

2-3  teaspoons cinnamon

FOR BREAD MACHINE DOUGH:  Place all ingredients in bread machine in order given.  Choose dough setting.  After 5 minutes, add a couple of tablespoons more of flour or milk if dough seems too sticky or too dry.  When dough cycle is complete, * roll dough into an 18 X 9 inch rectangle on a floured surface.  (See picture above.)  Spread butter over dough.  Drizzle with honey.  Sprinkle with nuts, raisins, and cinnamon.  Roll up carefully, starting from the long side, and pinch to seal seams. Slice into 18 equal pieces.  Place 9 rolls into each of  two 8 X 8 inch oiled pans.  Let rise about 30 minutes.  Bake at 350 degrees for 15-20 minutes.  Makes 18 rolls.

TO MAKE DOUGH BY HAND:   Heat milk, butter or oil, honey, and salt to 120-130 degrees.  In a mixing bowl, combine 2 cups of the flour and yeast.  Add warm liquied mixture and beat until smooth.Add gluten and enough of the remaining flour to form a soft dough.  (Mix by hand if you don't have a heavy duty mixer.)  Turn onto floured surface and knead until smooth and elastic.  Place in an oiled bowl and let rise until doubled, about 1 hour. Punch dough down and continue as above from *.