SPAGHETTI SQUASH WITH MARINARA

Spaghetti squash is a nice low calorie alternative to pasta.  This is a simple and quick recipe made with jarred marinara sauce.  Two that we like are Muir Glen Organic Cabernet Marinara and Victoria Trading Co. Tomato Basil Marinara, both available at our local Wal Mart.  I like to serve this as a main dish with whole grain garlic toast and tossed salad or fruit. 

1 medium spaghetti squash

2 teaspoons olive oil

1 1/2 cup diced bell peppers, any color

1 medium onion, chopped

6-8 fresh mushrooms, sliced (a small can sliced mushrooms may be used in a pinch)

3-4 garlic cloves minced

26 ounce jar marinara

1 1/2 cups or one can, drained and rinsed, white beans

thinly sliced fresh basil (opt.)

Parmesan cheese (opt.) 

To cook spaghetti squash,  wash and poke with a fork several times.  Place on a microwave safe plate and cook 6-12 minutes, depending on size, or until fork tender.  Turn over halfway through.  It can also be baked on a baking sheet at 350 degrees until tender (about 1 hour).  Halve squash and scoop out seeds.  Scoop out pulp with a spoon, place in a serving bowl and separate into strands with a fork.  Meanwhile, in a large skillet saute peppers, onion, and mushrooms in oil until tender.  Stir in garlic and saute 1-2 minutes.  Stir in marinara, white beans, and fresh basil if desired.  Top servings of squash with sauce and, if desired, a sprinkling of Parmesan.  Makes 4-6 servings.  

MULLIGATAWNY

This curry soup originated in India, but was brought to Great Britain by soldiers serving there. British descendents then brought it to our country.  If you like curry, you will enjoy this soup.  I make it in the fall when apples are in season and the weather turns cool.  The original recipe called for chicken and chicken broth, but I like to make my own vegetarian version with veggie broth and chick peas.  Either way, it's delicious!

1/2 cup chopped onion

2 teaspoons curry powder

2 tablespoons coconut or canola oil

1 tart apple, cored and diced

1/2 cup chopped carrot

1/2 cup chopped celery

1/2 cup chopped green pepper

3 tablespoons whole wheat flour

1 quart vegetable broth (or chicken broth)

1 14.5 ounce can petite diced tomatoes

2 tablespoons minced fresh parsley

1 tablespoon fresh lemon juice

1 teaspoon honey or agave

3 whole cloves

salt and pepper to taste  (opt.)

1 15.5 ounce can chick peas, drained and rinsed (or 1 cup diced cooked chicken)

In a large saucepan or soup pot, cook onion and curry in oil until onion is tender.  Stir in apple, carrot, celery, and green pepper.  Cook about 5 minutes or until veggies are crisp-tender.  Stir in flour.  Stir in broth, undrained tomatoes, parsley, lemon juice, honey or agave, and cloves.  Bring to a boil. Reduce heat and simmer 20-30 minutes.  Stir in chick peas or chicken and heat through.  Add salt and pepper to taste.  Remove cloves before serving.  Makes about 6 main dish servings.

 

VEGETARIAN BURRITOS

I created these as a healthy homemade version of the burritos served in one of our favorite Mexican restaurant chains.  I've discovered that flavored Greek yogurt is a nice healthy substitute for sour cream in Mexican dishes. Adding chopped cilantro or parsley, garlic powder or salt, and onion powder to plain Greek yogurt works nicely.  Another option is to use Greek yogurt ranch flavored dip that can be purchased in most supermarkets.

1 15-ounce can chicken or veggie broth

2 teaspoons coconut, olive, or canola oil

1 cup minus 2 tablespoons raw brown rice

2 teaspoons cumin

2 teaspoons chili powder

1/4 -1/2 cup chopped cilantro

2 Roma tomatoes, chopped

1/2 cup finely chopped onion

1 16 ounce can fat free refried beans

4 whole grain burrito size tortillas

Plain Greek yogurt, flavored (see above) or fat free sour cream

salsa

In a medium saucepan, bring broth to a boil.  Add oil, rice, cumin, and chili powder.  Reduce heat, cover and simmer for 45-50 minutes, or until rice is tender.  Stir in cilantro, tomatoes, and onions.  Reheat if necessary.  Heat refried beans and tortillas.  Spread 1/4 can of the beans on each tortilla.  Top with 1/4 of the rice.  Roll up burrito style.  Top with salsa and flavored yogurt.  Makes 4 large burritos.       

ROASTED RED PEPPER BRUSCHETTA

We love this version of bruschetta.  It can be served as an appetizer, but we like to serve it on whole grain toast as a side dish with a salad meal.  I make this when sweet red peppers are on sale or when I have garden peppers.   You can use fresh parsley instead of basil if fresh basil isn't available.

  4 large sweet red peppers

1/4 cup extra virgin olive oil

1/3 cup chopped fresh basil

3 garlic cloves, minced

2 teaspoons minced fresh oregano or 1/2 teaspoon dried

1/4 teaspoon salt (opt.)

whole grain bread or French bread

To roast the red peppers, remove stems and seeds. Cut into large, relatively flat pieces.  Place on broiling pan and broil about 10 minutes or until skin blisters and is partially charred.   Place pepper pieces in a covered bowl and let stand  about 20 minutes.  Peel off charred and blistered skin.  Slice into strips.  Combine pepper strips with remaining ingredients.  Chill 2 hours or more.  Serve on toasted whole grain bread or on toasted French bread slices.  Makes 6-8 servings.

 

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.