COLORFUL STIR FRY

I have been making up my own stir fry recipes for many years, partly due to the fact that for quite a few years we lived 20 miles from the nearest supermarket, so I often needed to use what I had on hand and what I had picked up that was on sale.  Since we don't eat much meat, this one has become a standby.  Of course, you can vary the veggies. Chinese five spice powder is a combination of star anise, cloves, cinnamon, fennel, and pepper.  It has a strong flavor.  We like just a little, but I sometimes leave it out.

1 tablespoon canola oil

8 ounces fresh mushrooms, sliced

2 cups broccoli florets

3 peppers, any color(s), cut in bite sized pieces

2 celery stalks, diagonally sliced

2 carrots, peeled and diagonally sliced

3/4 cup frozen peas, thawed (opt.)

2 cups cooked beans, such as white beans, black beans, or edamame, or a mixture

3 minced garlic cloves

1 14.5 ounce can chicken or veggie broth

1-3 tablespoons reduced sodium soy sauce

2 teaspoons honey or agave

2 teaspoons sesame oil

1 tablespoon minced fresh ginger

3 tablespoons cornstarch

1/8 teaspoon Chinese five spice powder (opt.)

cooked brown rice

Heat canola oil in a large wok or skillet.  Stir fry mushrooms, broccoli, peppers, celery, and carrots until mushrooms are cooked through and the other veggies are crisp tender.  Add peas, beans, and garlic and stir  until heated through. Meanwhile, in a small bowl, combine broth, soy sauce, honey, sesame oil, ginger, cornstarch, and five spice powder.  Stir until cornstarch is mixed in well.  Add to vegetable mixture and stir until the sauce bubbles and thickens.  Serve over brown rice.  Makes about 6-8 servings.      

 

PASTA PRIMAVERA

We like this combination of veggies, but you can use broccoli florets in place of asparagus, 2 medium chopped fresh tomatoes in place of sun dried, and 2 cups cooked snap peas in place of the frozen peas if you wish.

6 ounces whole grain penne or rigatoni 

 2 cups fresh asparagus, cut in 1 inch pieces 

2/3 cup sun dried tomato slices

2 tablespoons olive oil

1 cup chopped onions

1 tablespoon minced garlic

9 ounce bag fresh spinach

1 cup frozen peas

1 15-ounce can cannellini beans

1 teaspoon dried oregano

2-3 tablespoons sliced fresh basil leaves (or 1 teaspoon dried)

2 teaspoons balsamic vinegar

1/2 teaspoon fresh ground black pepper

Parmesan cheese, opt.

Cook pasta according to package directions.  Drain, reserving 2/3 cup cooking water.  Meanwhile, cook asparagus in a small saucepan in a little water for 3 minutes.  Drain.  To rehydrate tomatoes, place in hot water until softened, then chop.   In a large skillet, saute onions in olive oil until tender.  Stir in garlic and saute one more minute.  Stir in spinach, cover pan, and let cook for 1 minute.  Uncover pan and stir until spinach is wilted.  Stir in asparagus, tomatoes, peas, cannellini beans, oregano, basil, vinegar, and pepper..  Add pasta and reserved cooking water.  Heat through and serve with a sprinkling of Parmesan, if desired.  Makes 4-6 servings.        

10 MINUTE TACOS

All natural plain Greek yogurt is a terrific substitute for sour cream.  It is a staple I keep on hand to use for dips, in salad dressings, in baking, and for topping baked potatoes and other dishes.  This recipe is as tasty as it is quick.

2 15 ounce cans all natural chili beans, partially drained

1 14.5 ounce can petite diced tomatoes, drained

1 tablespoon cocoa powder

2 teaspoons ground cumin

1 tablespoon chili powder

2 tablespoons chopped cilantro

2/3 cup choppped onion

8 taco shells

shredded lettuce

chopped avocado, optional

plain Greek yogurt

Heat first seven ingredients in a medium saucepan. Stir well. Simmer for a minute or two.   Place some shredded lettuce in the bottom of each taco shell.  Fill shells with bean mixture and top with avocado and yogurt.  Makes about 8 tacos.

 

DATE AND PECAN DINNER ROLLS

The dates add a mild sweetness which make these a good choice either with a  meal or as a snack. We think they are delicious with or without butter or jam.
  

1 1/2 cups nonfat milk

2 tablespoons coconut oil or butter

3 tablespoons agave or honey

1 teaspoon salt

3 cups whole wheat flour

1 tablespoon yeast

1 tablespoon gluten (opt.)

1 cup chopped dates

1/2 cup chopped pecans

Place ingredients in bread machine pan in order given.  Use dough setting.  When cycle is complete, form into rolls.  Place in oiled baking pan. Bake at 350 degrees about 15 minutes.  Makes about 2 dozen rolls.

PEANUT PAD THAI

This vegan dish is yummy, easy to make, high in protein, and completely healthy!  You can vary the veggies.  This combination is our favorite, though.

about 7 oz. whole grain thin spaghetti (1/2 of a 13.25 ounce box)

3 cups fresh broccoli florets; or frozen, thawed

3/4 cup fresh baby carrots, halved or quartered lengthwise

1 cup frozen peas, thawed

1 cup frozen edamame, thawed

1/3 cup all natural peanut butter

3 tablespoons rice vinegar, seasoned or plain

3 tablespoons lower sodium soy sauce

2 tablespoons agave or honey

1-2 teaspoons Sriracha sauce, or 1/2 teaspoon crushed red pepper flakes

1/4 cup unsalted peanuts, coarsely chopped

Bring about 4 quarts of  water to a boil in a large pot.  Add spaghetti, broccoli, and carrots.  Cook until pasta is nearly done. Add peas and edamame to heat through.  Drain and place in a serving bowl.  Meanwhile, in a small saucepan, heat peanut butter, rice vinegar, soy sauce, agave, and Sriracha or pepper flakes.  Bring to boil, while stirring until smooth.  Pour over pasta and toss to coat.  Top each serving with chopped peanuts.  Makes four servings. 

 

CHRISTMAS STEEL CUT OATS

We like the firmer texture of steel cut oats compared to rolled oats.  Budget friendly tip:  They are generally cheaper in bulk at a supermarket or natural food store than buying a name brand.  In this recipe, I wanted to mimic the flavor of eggnog and add the sweetness of dates.  It turned out nicely.

1 cup steel cut oats

4 cups water

1/2 cup chopped dates

4 teaspoons honey or agave

1 teaspoon vanilla extract

1 teaspoon rum extract

1 1/2 teaspoons ground nutmeg

1/2 cup coarsely chopped pecans

milk

Bring 4 cups water to a boil.  Stir in oats.  Reduce heat and simmer, uncovered, for 30 minutes, stirring ocassionally.  Stir in remaining ingredients except pecans.  Divide into four bowls and top each serving with two tablespoons pecans.  Serve with milk, if desired.  Makes four servings.

 

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.