roasted veggie/scrambled eggs wraps...baked

preheat oven to 400 degrees

cut the following into bite-sized pieces and put in a roasting pan:

a medium butternut squash
2 large yellow potatoes
large onion

toss with olive oil
roast for an hour, tossing every 20 minutes til carmelized and golden brown

meanwhile, steam a bag of fresh baby spinach and pat the steamed spinach as dry as you can

in a greased large skillet, make scrambled eggs using 8 farm-fresh eggs and a bit of milk.
(for a second option: use 2 cans of drained, rinsed black beans instead of scrambled eggs)

fill 8 whole-wheat wraps with roasted veggies, spinach and eggs

put in a greased 9 x 13 pan.

cover with grated mexican cheese and bake for 20 minutes til cheese is melted.

curried fish

heat:
3 Tbs canola oil
over medium heat

add:
2 Tbs curry powder
and cook for 1 minute

add:
1 medium onion, finely chopped
1 green pepper, diced
2 cloves minced garlic
few drops hot oil
1/4 tsp dried thyme
cook, stirring til fragrant, about 2 minutes

add:
1 14-oz can of light coconut milk
bring to a simmer

stir in:
2 lbs mahi-mahi
3 scallions, thinly sliced
cook until the fish is just cooked through, about 5-7 minutes

stir in:
1 tsp salt

serve immediately

soba noodle salad w/ ginger peanut dressing

cook:
6 oz soba noodles
in boiling salted water, according to package directions
drain and rinse under cold running water

puree:
1/2 cup peanut butter
1/4 cup brown rice vinegar
1 Tbs agave nectar or maple syrup
1 Tbs fresh minced ginger
2 tsp low sodium soy sauce
1 clove garlic, peeled
1 Tbs lime juice
1 tsp lime zest
1/4 cup cilantro
until smooth and creamy, adding 2-3 Tbs warm water if necessary to thin

toss together noodles and peanut butter mixture as well as:
1 cucumber, peeled, seeded and sliced
1 small red pepper, sliced
1 large carrot, grated

garnish with:
2 Tbs chopped peanuts

tofu pot pie

to make the filling:

cook:
2 medium potatoes, diced
2 large carrots, sliced
in a pot of salted water for 10 minutes, or until just tender
drain and set aside.

heat:
1 Tbs oil in a skillet over medium-high heat
add:
1 16 oz package of firm tofu, drained and cut into cubes
cook 5 minutes or until tofu begins to brown

stir in:
2 Tbs tamari
1/4 tsp granulated garlic
1/4 tsp cayenne pepper
cook til all liquid has evaporated

heat:
1 Tbs oil in dutch oven over medium heat
add:
2 cups sliced mushrooms
cook 2 minutes

add:
1 large onion, diced
1 cup chopped broccoli florets
2 cloves fresh minced garlic
saute 6-7 minutes or until onions soften

push veggies to side of dutch oven
add:
1 Tbs oil to bottom of pot
stir in:
1/4 cup all purpose flour
with a fork to make a roux, stirring until smooth
stir roux into vegetables

stir:
2 cups vegetable broth into vegetables
once gravy is smooth, add:
tofu, carrots, potatoes from above,
1/2 cup plain soymilk
1/4 cup tamari
3 Tbs red wine


stir gently, then add:
1 Tbs chopped fresh thyme
1 Tbs chopped fresh sage
1 tsp hoisin sauce
1/2 tsp vegan worchestershire sauce
1/4 tsp cayenne

remove from heat and set aside, or transfer to large casserole dish

to make crust:
preheat oven to 375 degrees

mix together:

1 1/4 cups all purpose flour
1/2 tsp salt
1/2 cup nonhydrogenated vegetable shortening
with a fork or pastry belnder til mixture is crumbly
stir in:
up to 4 Tbs of cold water if necessary for dough to stick together

gently knead in:
1 tsp fresh rosemary
1 tsp chopped fresh sage
shape dough into a ball
place dough in a plastic bag and push out from center to shape dough to size of dutch oven or casserole dish. remove dough from bag and lay over vegetable filling. poke holes in the crust for steam to escape. bake 45 minutes or until crust is golden brown. let stand 10 minutes before serving.

vegetarian potstickers

filling:

heat 2 Tbs canola oil and 1 Tbs sesame oil in a large skillet, medium high heat

add:
1 small onion, finely chopped
saute til softened

add:
2 cloves of minced garlic
saute for 1 minute

add:
1 medium head napa cabbage, finely shredded
2 Tbs rice wine vinegar
1 Tbs soy sauce
1 inch piece of ginger, peeled and grated
saute another 3 minutes

add:
1 grated carrot
1 package (12 oz) of "meatless ground"...i use yves brand
mix in well, then remove from heat and let cool

to assemble the potstickers:
1 package of wonton wrappers (48)
put 1 Tbs filling in the filling of each wrapper
rub a little water around two adjacent edges with your finger
fold into a triangle to seal shut. fold in two points of triangle to make a sail shape.

when you have about a dozen made:
heat 2 Tbs canola in a large skillet, medium high heat
cook on one side only--don't fiddle with them--until bottom is golden brown.
shake the pan and when the potstickers become loose:
add 1/2 cup of water
cover immediately and steam 3 minutes
uncover and cook til the water evaporates
serve immediately and make the next dozen.
repeat until you're done with all 48 wonton wrappers.

turkey-guacamole wraps

first make your guacamole. alternatively, the calavo brand ready-made pico de gallo recipe works well, especially when ripe avocados aren't available to make your own guacamole.

mash up:
4 ripe avocados
add:
a couple tomatoes, diced
minced onion (i cup up half an onion, then put in what looks right like the right amount)
2 cloves minced garlic
fresh lime juice (i add the juice of one lime, then add more at the end if it needs more)
mix together.
add cumin and chili powder to taste, and a dash of sugar.

now make your sandwich wraps.

get out a wrap. i use whole wheat or sun-dried tomato ones.
spread the surface w/ guacamole, almost to the edge.
sprinkle the guacamole w/ grated carrot and minced vidalia onion.
add a couple strips of red bell pepper.
add a single layer of baby romaine lettuce.
put sliced turkey breast over the wrap, covering the guacamole and veggies.

now roll it up. fold in the sides, then roll up from the bottom.
secure it with toothpicks if need be. cut in half diagonally and
serve w/ really good chips.

pasta shells and broccoli

cook:
1/2 lb of pasta shells
rinse in cold water and set aside.

steam, just til bright green and sufficiently cooked:
1 head of broccoli, cut into bite-sized pieces

sprinkle broccoli with:
3 Tbs lemon juice

heat:
3 Tbs oil
2 Tbs butter

use it to briefly saute:
3 garlic cloves, minced

toss garlic and oil w/ pasta shells. add broccoli w/ lemon juice, toss again.
serve w/ grated parmesan.

annie's "plus"....15 minute dinner

take two family sized boxes of annie's shells and cheese
cook according to directions (i use soymilk instead of milk)

while the pasta's cooking, saute:
1 large onion, chopped medium or small dice
when it's cooked, add:
1 pkg veggie crumbles (hamburger substitute)

mix the onion and "veggie burger" into the prepared shells and cheese
serve w/ a frozen vegetable and dinner's ready in 15 minutes
because the veggie burger keeps well in the fridge, this is an easy meal to keep on hand for one of those nights when you don't have time to cook. leftovers are good for lunch the next day.

vegetable cakes

this recipe is from the lompoc cafe's cookbook.

saute:
1 Tbs olive oil
1/4 cup red onion, finely chopped
1/2 tsp garlic, minced

add:
1 cup grated carrots
1 cup shredded zucchini
saute for 5 minutes or so. add:

1 1/2 cups corn (i use frozen)
1/2 tsp salt
1/4 tsp pepper
1/2 tsp cumin
1/2 tsp oregano
cook til corn is just softened (another 5 minutes or so)

place mixture in a bowl and let cool thoroughly.
then add:

6 Tbs all purpose flour
4 eggs, beaten
blend well

heat 1 Tbs olive oil in a large skillet pan (non-stick)
i use a 1/4 cup measure to drop batter onto pan to make veggie cakes.
saute 3-4 minutes til nicely browned on one side, then flip to cook the other side.
repeat til all batter is used, adding additional oil as needed.

excellent when served w/ your favorite salsa or lowfat sour cream on top.

crab cakes w/ orange shallot sauce

this is what henri and i have almost every year for our anniversary dinner. i double the recipe for the sauce so we can have some to put over our steamed brown basmati rice and over our carrots (cooked, w/ salt and pepper). the recipe is from the cookbook "beat this!" by ann hodgman. her cookbooks are the funniest i've ever read, and i highly recommend any of them. please note that unlike my other recipes, this one is high in fat due to the sauce. that's why this is a special occasion, once a year recipe for us. i've also made the crab cakes in mini bite-sized for large get togethers and served the sauce in a bowl for dipping. big hit!

crab cakes:
1 cup breadcrumbs (i use store bought, plain)
2 large eggs, lightly beaten
1/4 cup mayo (i use hellman's light)
1/4 cup minced onion
1 large clove garlic, minced
4 Tbs minced fresh parsley (i cheat and use dried, smaller amount)
1/2 tsp salt
1/4 tsp dry mustard
1/4 tsp cayenne
1 lb fresh crabmeat

mix the above. form into 4 patties. dredge in flour. pan fry in hot oil (2 Tbs or so of canola) til golden brown. keep warm in a 200 degree oven while you make the sauce (or do what i do and make the sauce first up until the point where it only needs the butter and cream whisked in...that part needs to be done at the last minute).

orange shallot sauce (double this, if you're smart!)
in a saucepan, boil:
2 minced shallots
1/4 cup orange juice concentrate
1/4 cup white wine
til reduced to 1/4 cup

using a wire whisk, whisk in
1/2 stick butter, cut into bits
til it's all absorbed. it'll be about the consistency of mayonaise.
remove from heat.

whisk in:
1/4 cup heavy cream (i use light cream and it's fine)

serve the sauce over the crabcakes (and your steamed rice and carrots). indulge.

turkey meatloaf

preheat oven to 350 degrees

mix together:
1 1/2 lbs ground turkey (93% fat free is what i use)
1 egg
1 cup milk
1/2 cup oats
1 Tbs worchestershire sauce
1/4 cup ketchup
optional: one medium-large onion, small dice

put into a loaf pan and bake for an hour.
you might want to put in some potatoes to bake at the same time.
(and yes, ground beef works just as well. it's just my kid only eats poultry and fish).

chicken fajitas (whole wheat version)

saute in olive oil:
1 large green peppper, cut into long strips
1 large sweet red bell pepper, cut into long strips
1 large vidalia onion, cut in half and then cut into medium-thin slices
1 1/2 boneless, skinless chicken breasts cut into strips

once the above is cooked through, add enough bottled fajita sauce to coat the veggies and chicken. we use the "world harbors" brand. you can find it at hannafords between the ketchup and the pickles...with the other sauces. one bottle will last quite awhile (maybe 6-8 times of this recipe) and is much more flavorful than the powdered packet that comes w/ fajita dinners.

heat up a package of 8 whole wheat tortillas in the microwave. to do this, stack them on a plate. get a paper towel wet, squeeze the water out of it. place the paper towel over the tortillas and microwave for a minute, til warmed through.

place veggies and chicken on the tortilla, fold up the bottom then fold the edges over. start eating from the open end and have a napkin ready, just in case.

homemade vegetarian egg rolls

saute the following til tender and in the following order:

2 Tbs olive oil (or canola)
1 clove minced garlic
1 medium vidalia onion, chopped fine
1 sweet red bell pepper, diced small
16 oz bok choy, chopped to small pieces
2 cups napa cabbage, sliced thin and then chopped fine
2 grated carrots
1 bunch green onions, sliced thin
1 tub of extra firm tofu that's been mashed and drained for awhile in a colander

combine the following and add to the above onced cooked:
2 Tbs soy sauce
1 Tbs cornstarch
1 tsp ground ginger
1/2 tsp sugar

let filling cool. i prefer to drain it in a colander before making the egg rolls so they don't get overly wet.

1 package egg roll wrappers (24 approx). place 3 Tbs filling on each wrapper across the middle. roll as the package instructions tell you to. fry in canola oil at 350 degrees til crispy golden brown. drain on paper towels on a plate. serve w/ the following dipping sauce or with premade duck sauce from your supermarket.

hoisin dipping sauce

1/4 cup hoisin sauce
1 Tbs water
2 Tbs rice vinegar (mirin)
1 tsp dark sesame oil
1/2 tsp chili paste (optional)

roasted veggies w/ chicken sausage

preheat oven to 375 degrees
the following quantities make enough for two 9 x 13 pans because we like leftovers

peel veggies if needed/desired; cut into uniform bite sized pieces (1" pieces, approx.)
i use the following, but you can improvise and adjust based on what you have or what you like:

6 red potatoes, good sized
6 carrots, good sized
2 sweet potato, large
4 parnsips
2 vidalia onions (add these in after the first 20 minutes of baking)

toss veggies w/ olive oil (and rosemary, if you like it). divide between the two pans. bake for 20 minutes, stir, add the onions and bake for 20 more minutes. stir veggies to loosen them from the pan, then add:

1 package of chicken sausages, sliced thick. we use a natural maple apple sausage. bake 20 more minutes. they're done when veggies are carmelized and cooked through. add salt and pepper to taste and you're done. excellent left over for breakfast or to heat up at lunchtime.

candy's vegetarian chili

3 Tbs extra virgin oil oil
1 1/2 tsp chili powder
1 tsp salt
3/4 tsp cinnamon
3/4 tsp coriander
3/4 tsp cumin
1/2 tsp crushed red pepper flakes
1 tsp curry powder
saute the above spices in the oil over medium high heat in a cast iron dutch oven til fragrant

add:
an onion, chopped
12 oz veggie crumbles ground beef substitute
2 tsp soy sauce
2 cloves minced garlic
saute til onion is translucent

add:
28 oz can of crushed tomoatoes
1 cup water
2 cans of drained red kidney beans
1 cup whole kernel corn (frozen is fine)
1 large sweet potato (3/4 lb) cut into small chunks (i usually boil it separately, then add it, so the chili cooks faster)
optional: i also like to add a small can of stewed, diced tomatoes

stir well to combine. simmer til sweet potato is cooked and all the ingredients are well heated.

rainbow swiss chard fried rice w/ garlic scapes

steam 1 cup of basmati brown rice. set aside.

heat up enough canola oil to cover bottom of cast iron dutch oven.
saute a vidalia onion as well as 1/4" slices from about 4 garlic scapes (up to the flower bud part)
add 3 beaten eggs to the above and cook til done, along w/ 1 Tbs soy sauce or tamari
add chopped rainbow swiss chard, about half a pound of it
option: you can also add 4 cooked carrots, sliced into small bite-sized chunks
add cooked basmati rice, then a another Tbs soy sauce or tamari
stir in about 1 Tbs of hoisin sauce and a 1/2 tsp of ground ginger and mix well

angie's nachos recipe

get out a big round pizza pan and put tortilla chips (whole grain corn) in a good thick layer
over those put:
1 large grated carrot
1 vidalia onion, small dice
1 tomato, small dice
1/2 large red bell pepper, small dice
then dump a large can of bush's baked beans over that (original flavor is good)
cover all the above w/ a pkg of grated mexican cheese

bake at 350 for 15-20 min. til cheese is well melted
serve over triple heart lettuce mix...the colors look better & besides, it's good for you
put a dollop over low-fat sour cream on top and you're good to go

sesame peanut noodles

cook 1 lb thin spaghetti, drain and rinse in cold water. i use the ronzoni healthy harvest brand for extra fiber and really like it. set aside.

whisk together:
4 Tbs peanut oil
4 Tbs peanut butter
4 Tbs soy sauce
2 tsp toasted sesame oil
2 Tbs light brown sugar
2 tsp minced fresh ginger (or equivalent ground)
1-2 pinches of crushed red pepper

toss w/ spaghetti. sprinkle w/ sliced green onions (1 bunch), 2 grated carrots and 1/4 cup of chopped, unsalted peanuts. this is one recipe i could live on and not get bored of eating it.

toby's enchiladas w/ fresh spinach

1 bag of fresh spinach, steamed (gently squeeze excess water out of it)
15 oz can of black beans, drained and rinsed (i actually use 2 cans)
1/2 cup of salsa
1/4 tsp cumin
1/4 tsp chili powder
1 bunch of scallions, sliced
2 tomatoes, diced

optional additions for even more nutrition:
1 sweet potato, cut into small chunks and boiled til tender
1/2 cup corn

combine the above. wrap in whole wheat tortillas (pkg of 8), place in a 9x13 pan. sprinkle a pkg of already grated mexican cheese over the top. bake at 350 for 20 min. or until cheese is melted.

pineapple fried rice recipe

start by steaming 1 cup of jasmati rice (i use my electric rice steamer...love it)
in a cast iron dutch oven, pour in canola oil enough to cover the bottom and heat to medium-high
add 2 beaten eggs and stir around til cooked
add a vidalia onion cut to small dice, along w/ 1T good soy sauce. cook til onion's done.
add your steamed rice and some more soy sauce til rice is well mixed
add some canned pineapple cut into small pieces (small handful, so to speak)
add 3 or so cooked til tender carrots, cut to small dice
add some cooked diced chicken or shrimp that's cooked and cut up
stir it all around til it's hot, adding a half dozen shakes of black pepper