2 pounds fresh green beans, trimmed
1/4 cup extra-virgin olive oil
1 1/2 cups chopped onions
1 tablespoon minced garlic
28 ounce can diced tomatoes with juice
2 tablespoons fresh oregano, minced, or 1 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon pepper
Rinse the green beans in cold water.
Heat oil in a large pot over medium-high heat.
Add onions and garlic, cook until onions are soft.
Add green beans, tomatoes, oregano, salt and pepper.
Bring to a boil.
Reduce heat to simmer, cover pot and cook 1 hour, stirring once or twice.
1 medium zucchini
Handful of baby arugula, baby spinach, or greens of your choice
zest of 1/2 lime
1/2 cup slivered almonds or cashews
1 avocado, peeled and diced
6-10 basil leaves
1/2 lime, juiced
2 scallions, diced
3 cloves garlic
2 tablespoons tahini
1/4 cup olive oil
Salt and pepper to taste
Prepare the zucchini noodles with either a spiralizer, a peeler for long, linguine-shaped noodles, or a mandoline with the julienne blade.
Cut the pasta strands to the desired length.
Combine zucchini noodles in a bowl with washed arugula, lime zest and almonds or cashews, set aside.
In a food processor chop garlic and scallions until fine.
Add avocado, basil, lime juice, tahini and oil.
Blend until smooth.
Season with salt and pepper – to taste.
In a large salad bowl, combine the pasta mixture with the pesto, toss together.
Serves 1 generously
Note: Can sauté zucchini noodles in a small frying pan with one teaspoon olive oil over medium heat for approximately two minutes before combining with the other ingredients.
1 1/2 cups Arborio rice
5 cups simmering vegetable stock, divided
1 cup grated non-dairy Parmesan cheese
1/2 cup dry white wine
3 tablespoons non-dairy butter, cut into small pieces
1 teaspoon kosher or sea salt
1 teaspoon freshly ground black pepper
1 cup frozen peas
Preheat oven to 350°.
Place rice and 4 cups of vegetable stock in a Dutch oven.
Cover and bake for 45 minutes, until most of the liquid is absorbed and rice is al dente.
Remove from oven.
Add remain vegetable stock, cheese, wine, non-dairy butter, salt and pepper.
Stir vigorously for 2 to 3 minutes, until rice is thick and creamy.
Add peas and stir until peas are heated through.
Serves 4 to 6
2 1/2 pound cauliflower, cut into 2 inch florets
1 1/2 pounds green beans, trimmed
1/2 cup Kalamata olives, pitted
1 head garlic
4 tablespoons olive oil, divided
1/2 cup plain bread crumbs
1 teaspoon Kirkland 21 spice blend, or a brand of your choice
Kosher or sea salt
Freshly ground black pepper
Preheat oven to 450°F.
Line a rimmed baking sheet with parchment paper.
In a large glass mixing bowl, combine cauliflower florets, green beans, garlic head and olives.
Add 2 tablespoons olive oil, salt and pepper to taste.
Toss to combine.
Spread vegetables in a single layer on baking sheet.
In a small bowl, mix remaining 2 tablespoons olive oil with bread crumbs and spice blend.
Sprinkle mixture over vegetables.
Roast for 35 minutes, stirring vegetables once.
Remove from oven.
Separate garlic cloves and peel off skin.
Toss the garlic cloves over vegetables.
Place in a serving dish.
Cut the spaghetti squash lengthwise (you can remove stem first, but try and not cut through the ends).
Scrape out seeds and fibers using a ice cream scoop or large spoon.
Put squash in a close-fitting microwave dish (oval casserole).
Keep squash stable. May have to slice a thin strip from bottom of squash.
Place top half of squash on top of bottom.
No need to cover with plastic wrap.
Microwave squash for 10 minutes (if small) or more, if larger.
Test for doneness. Wearing an oven mitt, squeeze top half gently.
If flexible, its likely to be done.
Remove top half. Flesh should be rich, semi-translucent yellow.
Pull out the strands with a fork.
Toss with non-dairy butter, or a favorite sauce.
Note: Can be added to a soup in place of noodles.
2 cups (8 ounces) pasta – ziti or any similar variety
24 ounce jar marinara sauce
6.5 ounce jar pesto, or homemade
1 pound silken tofu
Cook pasta according to directions on package.
Blend silken tofu in a blender or food processor until smooth.
In a saucepan combine silken tofu, pesto and marinara sauce.
Simmer uncovered for 20 minutes.
Pour sauce over pasta and serve.
1 cup non-dairy milk
2 teaspoons apple cider vinegar
1 cup unbleached flour
1 cup cornmeal
1/3 cup sugar
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
2 tablespoons coconut oil, melted
2 tablespoons unsweetened applesauce
1 cup corn kernels, thawed, if frozen
maple syrup, optional
non-dairy butter, melted, optional
Preheat oven to 350°
Place paper cup liners in muffin tin. Or lightly spray tin with cooking spray.
In a small bowl mix milk and apple cider vinegar. Let stand to curdle.
In a medium mixing bowl, stir together flour, cornmeal, sugar, baking powder, baking soda, and salt.
Make a well in center of dry ingredients.
Add milk mixture, oil and applesauce.
Stir the wet ingredients.
Then mix wet and dry together until dry ingredients are moistened.
Do not overmix.
Fold in corn kernels.
Fill each muffin tin almost up to the top with batter.
Bake 18 to 22 minutes.
Tops should feel firm to touch. Knife inserted in center should come out clean.
Servings: 12 muffins
Note: Best eaten when warm. Maple syrup and melted, non-dairy butter are great drizzled on top of muffins.
4 large sweet potatoes, washed well (do not peel)
1/2 cup onion, diced
1 1/2 teaspoons olive oil
1/2 cup green pepper, seeded, and diced
1/2 cup Roma tomatoes, seeded, and diced
2 teaspoons garlic, minced
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
15 ounce can black beans, rinsed, and drained
8 ounce can tomato sauce
hot pepper sauce, to taste
Preheat oven to 400°F.
Using a fork, pierce the skins of the sweet potatoes in several places. Place an oven-proof rack on a cookie sheet and place the sweet potatoes on the rack. Bake for 60-75 minutes or until the sweet potatoes feel soft when gently squeezed. While the sweet potatoes are baking, prepare the black bean chili. In a medium saucepan, sauté the onion in the olive oil on medium heat for 3 minutes to soften.
Add the green pepper and saute an additional 3-4 minutes or until the vegetables are tender. Add the tomatoes, garlic, and seasonings, and saute an additional 2 minutes. Add the black beans, tomato sauce, and season to taste with hot pepper sauce, stir well to combine, and simmer the chili for 10 minutes. Taste and adjust seasonings. Remove the saucepan from the heat. When the sweet potatoes are tender, remove the cookie sheet from the oven and leave the sweet potatoes on the rack to cool for 5 minutes. For each serving, place one sweet potato on a plate or in a bowl, split it open, ladle some of the black bean chili over the top, and serve.
1 1/2 pounds zucchini
3/4 cup fresh parsley, chopped
Juice of 1 lemon
1 cup low-fat cottage cheese
1 teaspoon salt
Pinch of freshly ground black pepper
1 teaspoon fresh basil, chopped
2 tablespoons olive oil
2 cups brown rice, cooked
1/2 cup grated cheddar cheese
2 tablespoons grated Parmesan cheese
Preheat oven to 350°F.
Grease an 8 x 8 inch square baking dish.
Slice zucchini in 1/4 inch rounds. Steam or microwave zucchini until done, but still firm.
Mix rice with lemon juice, parsley, seasonings and oil.
In the prepared dish, layer rice mixture, cottage cheese and
Top with the grated cheddar cheese.
Bake uncovered for 10-15 minutes, or until cheese is melted and top is browned. Remove from oven.
Sprinkle with Parmesan cheese.
1 head cauliflower, leaves and stem trimmed; cut in 8 wedges
4 tablespoons olive oil
Preheat oven to 475°F.
Line a baking sheet with parchment paper.
Add olive oil and cauliflower wedges. Toss to coat wedges.
Spread wedges out in one layer.
Cover pan with tin foil for the first ten minutes.
Roast for 25 to 35 minutes on bottom rack of oven.
Flip wedges once after 20 minutes.