2 Tbsp vegetable broth (low sodium)1 large onion, chopped 2-3 garlic cloves, crushed or minced finely 1 celery stalk, chopped finely 4 -6 oz mushrooms, chopped 1 medium red bell pepper, chopped finely 1small/medium zucchini, diced (optional) 28 oz crushed tomatoes (low sodium – Dei Fratelli is a good brand) 28 oz tomato puree (low […]
Latest Posts
Vegan Lasagna
This lasagna layers include homemade marinara sauce with no oil, no fat tofu mixture to substitute for ricotta cheese, veggie layer with no oil, and whole wheat lasagna pasta. Nutritional yeast is an option to use as topping to substitute for cheese. Marinara Sauce 1-2 Tbsp vegetable broth (low sodium)1 large onion, chopped2-3 garlic cloves, […]
Lentil Eggplant Bake
This is a vegan version of Shepard’s Pie with a whipped potato-cauliflower topping. Ingredients: 1 C green lentils, rinsed and sorted2 1/2 C water1 tsp tamari1 tsp herbs de provence dash salt1/3 C tomato puree1 medium onion, chopped (about 1/2 cup) or combination of chopped onion, leeks, shallots) 4 oz mushrooms, sliced 1 red or […]
Chicken White Bean and Greens Soup
Ingredients: 1 Tbsp olive oil1 C chopped onion2 garlic cloves, minced/smashed1 lb. chicken tenders (skinless/boneless)ground pepper48 oz low sodium chicken broth2 14 oz can of cannellini beans, drained/rinsed1 tsp dried rosemary leaves1 Parmesan cheese rind strip (from the edge of a triangle or block of cheese)3 large carrots, sliced (or 4 medium)3 C chopped swiss […]
Baked Fish and Summer Squash in Parchment
Ingredients: 4 sheets of parchment paper to wrap fish fillets4 white fish fillets (Mahi Mahi or Orange Roughy are favorites for this recipe but any mild white fish will work fine.)2 tsp lemon olive oil (works best but regular olive oil with 1 tsp of lemon juice mixed in may be substituted)3 tsp butter1 medium […]
Beef Borsch Casserole
A hearty winter stew with sometimes forgotten healthy vegetables. Ingredients: 2 lbs. lean beef stew meat1 T olive oil4 carrots or 2 cups, peeled and sliced (Parsnips could be used for 2 of the carrots.)3 medium turnips or 1 cup, cut in strips1 C sliced celery (3 stalks)1 medium onion, sliced3 C water1 6 oz […]
Tomato Lentil Vegetable Soup
Ingredients: 1 T olive oil1 medium onion, chopped2 large sticks of celery, chopped2 – 3 garlic cloves, crushed or minced finely1 t cumin1/2 t turmeric1 bay leaf28 oz can diced tomatoes with the juice32 oz vegetable broth14 oz chicken broth1 C dried green lentils, rinsed and drained2 large carrots, sliced3/4 C cauliflower in small pieces1 […]
Turkey Meatloaf
Fresh herbs add a nice touch to this turkey meatloaf. Ingredients: 1 lb. lean ground turkey (e.g., 99% lean)1/3 C finely chopped sweet onion1 T tamari or soy sauce1/4 C Italian seasoned panko1/4 C egg white1/4 t dry ground mustard1/8 t garlic powder1/8 t celery seedsDash cayenne pepper1 T white wine (optional)Finely chopped herbs:1 T […]
Carrot Souffle
This souffle is more like pumpkin pie consistency rather than a souffle, but the pureed carrots give it lightness. This version is less sweet than most carrot souffle recipes, but still quite sweet with the carrots, honey and spices. Reducing egg yolks also reduces fat content without sacrificing lightness the egg whites provide. Ingredients: 2 […]
Chicken and Vegetables with Peanut Sauce
(Preliminary Step: Prepare and cook brown rice according to package instructions to result in 2 – 3 C cooked brown rice.) Sauce Ingredients: ¼ C water or chicken broth 1 T cornstarch ¼ C soy or tamari sauce ¼ C peanut butter (e.g., Smuckers Chunky or other natural peanut butter) 1 – 1 ½ tsp […]