SWEET POTATO SALAD

I love sweet potatoes, especially sweet potato fries, but this unique recipe is my new favorite way to eat them!  I cube the potatoes (no need to peel them) and microwave them, covered, in 2-3 tablespoons of water until just done (not mushy), stirring after a couple of minutes.  Cooking the cubed potatoes in boiling water 7-10 minutes on top of the stove, or baking them, then cubing them, would work as well. 

  

2 medium sweet potatoes (about 1 1/4 pounds), cooked, cooled, and cubed

1 large apple, cubed 

1/2 cup chopped onion

2 tablespoons olive oil

2 tablespoons orange juice

1 1/2 teaspoons cider vinegar

1 1/2 teaspoons Dijon mustard

1 1/2 teaspoons agave or honey

1 teaspoon poppy seeds

2 teaspoons grated orange peel

2 teaspoons grated lemon peel

Place potatoes, apple, and onion in a large bowl.  For dressing, whisk remaining ingredients in a small bowl.  Drizzle over salad and toss to coat.  Chill for two hours or more  before serving.  Makes about 6 servings. 

 

GERMAN RED CABBAGE

This has to be my favorite way to eat cabbage.  I used to make it with bacon, but this healthy version is just as good!  This recipe is a combination of a couple of recipes I had, with some additions of my own, so I guess it's original! 

6 cups diced red cabbage

1 medium apple, sliced

1/2 cup chopped onion

2-3 tablespoons red wine vinegar

1 tablespoon honey or agave
1 tablespoon Smart Balance or Earth Balance spread

1 bay leaf

1 teaspoon caraway seeds

1/8-1/4 teaspoon ground cloves

1/4 teaspoon pepper

 1 tablespoon water

salt to taste

Place cabbage in a large skillet.  Cover with salted water and bring to a boil.  Boil for one minute.  Drain well.  Stir in remaining ingredients, except salt.  Return to a boil, reduce heat, cover and simmer for 45-60  minutes or until tender.  Remove bay leaf.  Add salt to taste.  Makes about 6 servings.

AVOCADO AND COUSCOUS SALAD

I love this recipe!  It's really simple to make and tastes great, too!  The original recipe came from a favorite magazine, but I changed it to add more flavor by cooking the couscous in chicken or vegetable broth instead of water, adding garlic, and increasing the lime juice.  We eat it as a main dish, but it makes a nice side dish as well.

1 cup whole wheat couscous

1 14.5 ounce can chicken or vegetable broth

1/4 cup water

1 15.5 ounce can kidney beans, drained and rinsed

1 large avocado, diced

1/2 cup chopped onion or 4 green onions, sliced, with tops

1-2 teaspoons minced garlic 

1/4 cup fresh lime juice

1 tablespoon extra virgin olive oil

1/4 teaspoon fresh ground black pepper 

Bring broth and 1/4 cup water to a boil.  Stir in couscous and cover for 5 minutes.  Uncover, fluff with fork, and let cool to lukewarm.  Combine remaining ingredients in a bowl and stir in couscous.  Serve immediately or chill.  Makes 3-4 main dish or 6 side dish servings.    

COMFORT SOUP

This soup is almost as easy as opening a can, and certainly more nutritious.  I came up with this recipe late last fall when I was not feeling well and wanted some chicken noodle soup.  I've made it several times since and my husband enjoys it too.  Budget-friendly tip:  Canned broth usually goes on sale around Thanksgiving.  I stock up by buying a couple dozen cans at about half the normal price.

1/2 cup chopped onion

1 tablespoon Smart Balance, Earth Balance, or butter

1 quart (32 ounces) natural chicken broth

1 1/2 cup whole grain noodles

1 cup frozen peas and carrots or mixed vegetables

1/2 teaspoon dried sage

1/4 teaspoon dried leaf oregano

1/2 teaspoon parsley flakes

1/8 teaspoon garlic powder (opt.)

1 10-ounce can natural chicken in water, drained (opt.)

In a medium saucepan, saute onion in Smart Balance or butter until tender.  Add remaining ingredients, except chicken.  Simmer until noodles are tender.  Stir in chicken and heat through. Makes about 4 servings.

QUICK CHILI

This is a recipe I came up with for lunch one cold day because I wanted to use what I had on hand in the fridge and in the pantry to make chili.  I have made it many times since.  I like the Kroger (Private Selection) brand of natural chili beans and they recently changed the name to "Simple Truth Organic Hot Chili Beans."  I like to use a brand without unhealthy additives and this is a budget-friendly one!  When I don't have multicolored peppers on hand, I just use chopped green bell peppers.  If I happen to have fresh mushrooms on hand, I add those, but I often leave them out.

 

2 cups chopped multicolored sweet peppers

3/4 cup chopped onion

1-2 teaspoons olive or canola oil

1 15.5 ounce can natural hot chili beans

2/3 cup cooked red, kidney, white, or pinto beans 

1 cup sliced fresh mushrooms (opt.)

2 cloves garlic, minced

1 14.5 ounce can diced tomatoes

1 cup water or broth

Saute peppers and onion in oil until tender.  Add remaining ingredients and simmer a few minutes.  Makes 3-4 servings.

      

SESAME VEGGIE PASTA

Sometimes I like to tweak pasta recipes by cutting down on the amount of pasta and adding extra veggies.  This is one we really enjoy that I changed.  It tastes a bit like Pad Thai.  If you don't like raw mushrooms and/or onions in this recipe, saute them in a teaspoon of oil before adding them to the mixture.

6 ounces uncooked whole grain thin spaghetti

2 cups broccoli florets

1 1/2 cups halved grape tomatoes

2 cups sliced fresh mushrooms

1 1/2 cups chopped fresh spinach or 3/4 cup frozen, thawed chopped spinach

1/4 cup finely chopped onion

1/4 cup cashews

2 tablespoons soy sauce

2 tablespoons toasted sesame seeds

4 teaspoons agave or honey
2 tablespoons sesame oil

1 tablespoon lime juice

1 large clove garlic, minced

1/8-1/4 teaspoon cayenne pepper

Cook broccoli with pasta in boiling water.  Drain and keep warm.  Meanwhile, in a small bowl, whisk together soy sauce, sesame seeds, agave or honey, lime juice, garlic, and cayenne.  Place pasta  and broccoli in a large bowl with tomatoes, mushrooms, spinach, onion, and cashews.  Pour sauce over mixture and toss gently to coat.  Makes 4-6 servings.

      

 

EASY MAIN DISH TABOULEH

When I found some fresh mint on clearance at the supermarket recently, I immediately thought of making tabouleh. We love it served on a bed of leaf lettuce and alongside  a cucumber, tomato, and yogurt salad.  Adding a can of chick peas makes it a nice main dish, but served as a side, the beans can be omitted.

1 cup bulgur

3 1/2 cups boiling water

1 1/2 cups minced fresh parsley (about one bunch)

1/2 cup minced fresh mint leaves

2 or 3 tomatoes, chopped

1 15.5 ounce can chick peas, drained and rinsed

1/2 cup chopped onion or green onions

1/3 cup fresh lemon juice

2 tablespoons extra virgin olive oil

1/4 teaspoon fresh ground black pepper

1/2 teaspoon salt (opt.)

In a large bowl, combine wheat (bulgur) and boiling water.   Let stand at room temperature about two hours.  Drain well, return to bowl, and stir in remaining ingredients.  Chill 2 hours or more.  Serve on lettuce leaves.  Makes about 6 main dish or 10-12 side dish servings.