SWEET & SOUR (HARVARD) BEETS

This simple recipe is best made with fresh beets.  To cook unpeeled beets, cut off all but one inch of the tops, wash thoroughly, and cook in boiling water for 45 minutes to one hour.  Drain and place in cold water.  Slip off skins and slice or dice.  

4 cups sliced or diced cooked beets (see intro above)

1/4 cup cold water

1/4 cup white vinegar

1 tablespoon cornstarch

1/2 teaspoon salt (opt.)

2 tablespoons honey or agave

1 tablespoon Earth Balance spread or butter

In a small saucepan, whisk together water, vinegar, cornstarch, and salt.  Bring to a boil. Cook, stirring constantly, until thickened.  Stir in honey or agave and  margerine or butter.  Mix with warm cooked beets.  Makes about 6 servings.

  

QUICK CORNMEAL BISCUITS

Coconut oil is a wonderful substitute for butter or shortening in biscuits and pastries. Since it is solid at room temperature, it can be cut into dry ingredients with a pastry blender for flakier and more tender baked goods.  These are delicious with soup.

1 1/2 cups whole wheat flour

1/2 cup whole grain cornmeal

2 teaspoons baking powder

1/2 teaspoon salt

1 tablespoon dried minced onion

1/3 cup coconut oil

1 teaspoon honey or agave

1 cup skim milk

In a mixing bowl, combine the first five (dry) ingredients.  With a pastry blender, cut coconut oil into dry ingredients until mixture is crumbly.  Stir in honey or agave and milk until a soft dough is formed.  Roll or pat out on a floured surface to 1/2 inch thickness.  Cut into rounds and place about 2 inches apart on an oiled baking sheet.  Bake at 450 degrees about 9 minutes.  Serve warm with Earth Balance spread or butter, if desired.  Makes 10-12 biscuits.

 

PEANUT BUTTER, HONEY, AND BANANA QUICK BREAD

If you like peanut butter, honey, and banana sandwiches, you will probably enjoy this bread.  This is my original recipe and a favorite snack of ours.  

1 egg or 2 egg whites

3/4 cup natural peanut butter (creamy or crunchy)

1 cup mashed ripe bananas

1/2 cup fat free milk

1/3 cup honey or agave

1 1/2 teaspoons vanilla extract

2 cups whole wheat flour

1/1/2 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt (opt.)

In a mixing bowl, beat together first six (wet) ingredients until combined.  In a separate bowl, stir together remaining (dry) ingredients.  Stir dry ingredients into wet ingredients just until combined.  Do not over mix.  Pour into oiled 9 x 5 inch bread pan.  Bake at 350 degrees 45-55 minutes or until bread tests done.  Serve plain or with a drizzle of honey.  Makes one loaf. 

    

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.