Category Archives: vegetables

Luscious Limas

by legumes, recipes, vegetables, vegetarian,

Recently we had a our friend Eric over for dinner. As part of the meal we served this lima bean dish which is one that everyone likes. Eric not only had seconds, he asked for the recipe. I figure anytime you have a teenaged boy willingly eating lima beans and asking for more you've got a recipe that is a definite keeper.

 
Lima beans cannot be eaten raw as they contain a compound which turns into cyanide, however once cooked this compound is inactivated.  Lima beans are a good source of soluble fiber, with 13 grams in a one cup service.  This, coupled with their low glycemic index, make lima beans a good food for anyone looking to support more balanced blood sugars. 
 
Other benefits include:
 
  • An excellent source of iron, one cup offers nearly 25% of the daily recommended intake
  • Protein - one cup of lima beans can provide 15 grams of protein
  • A wonderful source of folate which is an important B vitamin that is vital for DNA synthesis and repair while also supporting cellular and tissue growth
  • Rich in isoflavones which have been shown to be anti carcinogenic for breast cancer 
  • A good source of potassium which supports protein synthesis and carbohydrate metabolism as well as supporting nerve and muscle function
  • There’s a good amount of manganese in lima beans; this co-enzyme supports metabolic activity as well as bone health
  • Also a good source of magnesium which is required for over 300 enzymatic functions in the body
 
Lima beans are tasty and versatile. They can be added to soups, stews, are delicious creamed, turned into a mash, and can be wonderful either baked or slow cooked.  This recipe is one of our favorites, especially when we can get fresh lima beans from the farmer’s market.
 

Luscious Limas

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Ingredients
  

  • 1 med. red onion diced
  • 2 ribs celery diced
  • 2 C. lima beans
  • 1/2 C. vegetable broth
  • olive oil
  • 1 t. nutritional yeast
  • salt and pepper

Instructions
 

  • Saute the onion in the olive oil until just starting to soften
  • Add the celery and saute 2 more minutes
  • Add the lima beans and vegetable and cook on med-low until limas are cooked through
  • Add extra broth if needed
  • Sprinkle with nutritional yeast
  • Add salt and pepper to taste

 
Tuscan Lentil Stew

Tuscan Lentil Stew

by gluten free, grains, legumes, recipes, tomatoes, vegetables, vegetarian

I love lentils

This recipe is one that I created as sort of an Italian style ratatouille, a French peasant stew. I substituted the lentils for the eggplant to give a protein boost and it's a great variation. Served over polenta with a side of spinach sauteed with garlic, lemon and Italian spices it makes a fabulous meal. So I've decided to call it Tuscan Lentil Stew. Whatever you call it, it sure is delicious! And the leftovers, if there are any, are even better than the original because the flavors continue to mellow and combine even after cooking.

Lentil nutrition

Lentils referred to in Indian cuisine as daal, come in a number of different colors/types. There are the traditional brown lentils that most of us see at the grocery store. You can however also buy red lentils, which have less fiber, the dark French green ones, a yellow lentil, and a type called Masoor which are brown on the outside but red on the inside. When combining lentils with a grain, such as rice, you get a complete protein as all of the essential amino acids are present.

Lentils are tasty little legumes which pack a powerful nutrition punch. High in fiber, protein, folate, iron, potassium, folate, and manganese, they are quick-cooking and easy to use in a wide variety of dishes and cuisines. They don't require lots of soaking and can be quickly prepared and ready for a dish without too much effort.

 
Tuscan Lentil Stew
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Ingredients
  1. 1 C. lentils rinsed and picked over
  2. 1 onion chopped small
  3. 3 cloves garlic minced
  4. 3 zucchini cut into 1/2" slices
  5. 1 bell pepper diced
  6. 3 tomatoes diced
  7. 1 1/2 t. Italian herbs
  8. 1/2 t. red pepper flakes
  9. 2 T. olive oil
  10. 2 1/2 C. vegetable stock
Instructions
  1. In a stockpot heat olive oil and saute onion and garlic until onion is starting to soften
  2. Add the herbs and bell pepper and saute one more minute
  3. Add remaining ingredients and simmer on med-low until lentils are done, about 30 minutes
  4. You may need another 1/2 C. of stock
  5. Salt to taste
Notes
  1. Delicious served over polenta and topped with fresh grated parmesan cheese
The Ingredient Guru, Mira Dessy https://theingredientguru.com/
 
Easy Polenta
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Ingredients
  1. 1 C. cornmeal (I prefer fresh ground but you can use store bought, be sure it's organic corn)
  2. 1 tsp. salt
  3. 3 C. water
Instructions
  1. Bring water and salt to a boil
  2. Reduce water to a simmer
  3. Very slowly add cornmeal (this is important to avoid lumps)
  4. Cook approximately 20 minutes until mixture thickens
  5. Remove from heat and pour into a pie plate (for triangles) or a cake pan (for squares)
  6. Let polenta set for 10-15 minutes
  7. cut and serve
The Ingredient Guru, Mira Dessy https://theingredientguru.com/
 

Updates for Tuscan Lentil Stew

This continues to be one of my most popular recipes. I love when I hear back from readers who make my recipes.  Here are some of the comments I've received
 
Claire writes, “Tonight I invited my girl friend over for dinner and used your recipe to cook the lentil dish . I added a lot of Italian seasoning and ground basil and the aroma when the stew was simmering was just fantastic. Both my friend and I enjoyed the flavor as well. She needed to add some salt to it as I didn't put salt. But for me this dish is so flavorful, even without salt I didn't feel like it was missing anything (plus the chicken stock already contains sodium). I like the combination of the colors, textures, and flavors of the Italian seasoning, tomatoes, onions, and lentils, which really works! We served it over brown rice and it was great!

Thanks for your creativity & recipe. I have always enjoyed reading your posting about nutrition and yummy recipes. Keep up the great work!“

 
Carol wrote in and shared a number of wonderful thoughts:
 
  • Her method for making polenta “I put the mixture into the top of a double boiler and then don't need to keep stirring or even to check it, until it is about ready and it does not scorch if I don't check right on time.” – This is a great idea and I plan to try the double boiler method the next time I make polenta. One of the things that I like most about this method is that it removes the possibility of scorching which can be a problem.
  • “I don’t have any “Italian spice” mix but assume that it would include basil, oregano, parsley and perhaps a bay leaf and or some rosemary I’m really looking forward to trying, tasting then relishing this dish this evening.” – My personal mix, which I use for an Italian style seasoning if I happen to be out of my favorite Penzey's Italian Herb Mix, is 1 tsp oregano + 1 tsp basil + 1/2 tsp thyme + 1/2 tsp rosemary (crushed in a mortar and pestle) + 2 tsp parsley. This makes more than you need for the Tuscan Lentil Stew recipe but is delicious on a lot of things.
  •  
    “I’m eating the stew right now; it is delicious. The lentils (which are a small dark variety) cooked up fine in the half-hour with just a prior rinsing, no soaking needed. I cubed a ball of buffalo mozzarella into the polenta after it cooled for 10 minutes, before transferring it to a round pan to firm up. Now, with the hot stew on top, the cheese melted into the wedge and the topping of freshly grated Parmesan on top give it all an extra, rich fillip. Thank you for sharing this recipe.“ – I love the idea of cubing some mozzarella into the recipe and can see how that would add a tasty texture to the polenta. 
If you're looking for more delicious recipes using lentils:
 
photo courtesy of Claire Wang
 

Peas-y Peas And Celery

by legumes, recipes, vegetables, vegetarian,
A recent trip to the farmer's market introduced me to a new pea I had never tasted before, purple hull peas. Related to black eyed peas, they are both cowpeas (Vigna unguiculata) which are very common in the Southern part of the United States.  They are sometimes also called field peas.
 
I was familiar with black eyed peas but had only ever eaten them after they had been dried and needed rehydration.   These were fresh and I wasn't quite sure what to do with them.  
 
After browsing cook books and the internet and finally decided to use them in a family favorite, peas and celery.  Turns out they fit right in and made this tasty dish even better.  The fresh purple hull peas were absolutely amazing.  They were creamy and tasty; now our new family favorite is.
 

purple peas celery

Peas-y Peas and Celery

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Ingredients
  

  • 1 1/2 T. vegetable oil
  • 1 small onion, chopped
  • 1 clove garlic, minced
  • 3 C. vegetable broth
  • 1 C. fresh purple hull peas
  • 1 C. green peas
  • 1 stalk celery, diced
  • salt and pepper, to taste
  • 2 t. butter

Instructions
 

  • Saute onion and garlic in olive oil until onion begins to soften
  • Add broth and vegetables and bring to a low boil
  • Reduce heat to low, cover, and simmer for 30 minutes, or until beans are just tender
  • Drain liquid, toss vegetables with butter, salt and pepper

I'm sure you'll like them too.  So much that I'm sharing this recipe from the farmer's market for their summer succotash.  As the farmer points out, if you can't get purple hull peas you can always substitute fresh baby lima beans, fresh cranberry beans, or fresh black-eyed peas.

 

Eggplant Corn Fritters With Chunky Tomato Red Pepper Coulis

by grains, recipes, tomatoes, vegetables, vegetarian, , ,

I am always experimenting in the kitchen. Recently I created a dinner that came together out of ingredients from the farmer's market that I had on hand.  Because this dish turned out so well I definitely plan to make it again; it's a great summertime meal full of flavor and freshness.

Although I used fresh ground flour to make my fritters you can still make this recipe if you don't have a mill by checking out my baking substitutions post.

Eggplant Corn Fritters

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Servings 4

Ingredients
  

  • Grapeseed oil
  • 1/2 C. cornmeal
  • 2/3 C. Ezekiel flour
  • 2 teaspoons baking powder
  • Salt and freshly ground black pepper

  • 1/3 cup milk, plus more if needed


  • 1 egg
  • 1 eggplant, peeled and diced
  • 1 ear corn, kernels removed

Instructions
 

  • Cut eggplant into medium dice
  • Toss with 1 t. salt and let rest 20 minutes
  • Rinse eggplant
  • Combine dry ingredients
  • Beat together milk and egg
  • Add milk mixture to dry ingredients (adding more milk if needed to make a smooth batter)
  • Stir in the eggplant and the corn
  • Drop batter by ¼ C. measure into hot oil
  • Turn fritters once while cooking, fritters should be golden brown on both sides
  • Drain fritters on paper towels
  • Serve with chunky tomato red pepper coulis

Chunky Tomato Red Pepper Coulis

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Ingredients
  

  • 2 T. olive oil
  • 1 small onion, diced
  • 1 clove garlic minced
  • 2 medium tomatoes, chopped
  • 1 red pepper, diced large
  • 1 t. minced fresh basil
  • 1 t. minced fresh oregano
  • salt and pepper to taste

Instructions
 

  • Saute onion and garlic in a large saucepan until onion starts to soften
  • Add red pepper and saute 1-2 minutes
  • Add tomatoes and herbs, turn heat down to medium low and cook 10-12 minutes until vegetables are soft, tossing vegetables frequently
  • Add salt and pepper
  • Remove 2/3 of vegetables from the pan and put in a large bowl
  • Blend thoroughly with an immersion blender
  • Add reserved vegetables to blended vegetables
  • Serve over Eggplant Corn Fritters
    Enjoy!

gazpacho

Gazpacho Recipe

by lunch, produce, recipes, tomatoes, vegetables, vegetarian

Gazpacho is a cool, delicious summer soup.  Originally from the Andalusia region of Spain, it's a chilled version of summer salad in soup form. I've even seen it referred to as liquid salad. That term always struck me as a bit silly. It's either a soup or it's a salad. Except, as it turns out, if it's gazpacho. Then it's sort of both.

The original version calls for bread cubes, preferably a little stale, however I don't think they're necessary. There are also versions that include chopped ham but, again, I don't think you really need that. I love gazpacho with just the vegetables. It's so easy to make, very refreshing, and a great way to get a heaping serving of veggies into your day.

This version came about when my daughter and I were trying to figure out what to make for lunch one hot Texas summer day. Rummaging through the fridge we realized that we had all of the ingredients on hand to make gazpacho.  With the temperatures rising into the 90's this cool, flavorful soup was a great idea. 

The texture of gazpacho is rather a personal preference. My daughter prefers it extra chunky, I prefer a smaller dice.  You can also lightly blend all of the ingredients together to make a smoother style soup.  Additionally, traditional recipes call for you to remove some of the vegetables and puree them to make it the soup-y bit. We chose to use the shortcut method and simply added some tomato juice. Any way you make it it's delicious.

gazpacho

Gazpacho

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Ingredients
  

  • 1 cucumber
  • 2 large tomatoes
  • 1 small vidalia onion
  • 1 sweet bell pepper
  • 2 stalks of celery
  • 1 zucchini or yellow squash
  • 1 clove of garlic, crushed
  • 1/4 C. red wine vinegar
  • salt and pepper to taste
  • Diced avocado
  • chopped cilantro

Instructions
 

  • Dice all vegetables through zucchini
  • Add garlic, red wine vinegar, salt and pepper
  • Cover with:
    tomato juice (we didn't measure - just poured until it covered the veggies)
    place in the refrigerator and chill for at least two hours
  • To serve:
    Ladle into a bowl
    Drizzle with olive oil
    Garnish with diced avocado and chopped cilantro
    Enjoy!

Want more delicious soup recipes? Buy the book 
Quinoa Stuffed Eight-ball Squash

Quinoa-Stuffed Eight-Ball Squash: A Farm Share Recipe

by gluten free, grains, recipes, tomatoes, vegetables, vegetarian

Our farm share included some neat vegetables I hadn't seen before like eight-ball squash.  They are a type of round zucchini. Fun to cook with and delicious.

 
 As I've mentioned in a previous post zucchini are great and have a lot of health benefits.  They are also a versatile vegetable and can be served a number of different ways.  The eight-balls seem ideal for stuffing because who would want to cut them up and cook them, destroying that cute shape?  Having some leftover quinoa from when I last made quinoa taboule (I always double quinoa when I cook it because we eat so much of it) I decided to create a quinoa stuffing to fill these little beauties.   This turned out to be so delicious that we can't wait to get more of these squash to make it again.

If you don't have eightball squash you can substitute acorn squash. The recipe will still be delicious.

Quinoa Stuffed Eight-ball Squash

Quinoa Stuffed Eight-ball Squash

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Ingredients
  

  • 4 eight-ball squash, washed
  • 2 C. cooked quinoa
  • 1/2 C. roasted tomatoes in oil, diced
  • 2 scallions, diced
  • 1 clove garlic diced
  • 2 T. chopped basil
  • 1 t. salt
  • 2 T. olive oil

Instructions
 

  • Pre-heat oven to 400 F
  • Cut tops off of squash and set aside
  • Scoop out inside of squash being sure to leave a layer of flesh to maintain the shape
  • Place hollowed out squash into oven proof dish
  • Roughly chop squash 
  • Heat olive oil in a large sauce pan
  • Add squash to pan and saute until starting to soften
  • Add tomatoes, scallions, garlic, and basil and saute 2 minutes
  • Add quinoa and toss to mix well
  • Add salt and toss again
  • Turn off heat, fill squash with mixture
  • Place tops back on squash and place in oven
  • Bake 20 minutes

 

National Zucchini Bread Day

by fruit, gmo, vegetables

April 25th is National Zucchini Bread Day. I'm not sure why it is zucchini bread instead of just zucchini, but I'm happy that at least zucchini is getting mentioned.

Here in Texas, as in many other places of the country, zucchini is starting to produce in abundance.  My uncle, who lives in California, claims that in the middle of the summer you need to drive around with your windows rolled up.  Otherwise when you stop at a traffic light grocery bags of zucchini are apt to come flying through the window.
 
Everyone who grows zucchini seems to fully understand the abundance of nature.  One tiny seed can produce a fruit that ranges in size from baby pickles to dugout canoe. But before we malign this wonderful fruit (and yes, zucchini is indeed a fruit, even though we treat it like a vegetable) let's look at how good it is for us.

Brief History

Zucchini, sometimes also called courgette, is a type of squash from the Cucurbito pepo species; they can be green-skinned or yellow-skinned and are usually shaped like a cucumber, although there are some varieties that have different shapes. The species is believed to be native to the Americas and was brought to Europe during colonization.
 
Eventually, in Italy, there was a mutation that gave rise to the green-skinned version that we usually refer to as zucchini today.  This variety was brought back to America by the Italian immigrants.

Health Benefits

Zucchinis are great for a lot of different things. They are wonderfully sliced and served straight up in a salad, as crudites or baked, stuffed, grilled, in soup, or shredded and baked into a dessert.  
 
In addition to tasting great and being such a useful fruit, what nutritional benefits can you find in zucchini?  To start with they are a great source of manganese which is an essential trace mineral.
 
Zucchinis are also very high in vitamin C. Manganese works with vitamin C to help detoxify the body among other health benefits. They are also a good source of magnesium, Vitamin A, fiber, folate, potassium, and phosphorus.  
 
Note: Unfortunately, my research turned up the fact that two genetically modified (GM) strains of zucchini are currently approved in the US for cultivation and use as food.  Unless you are getting them from a trusted source or from your own garden you may want to purchase organic zucchini.

Zucchini Recipe

In honor of National Zucchini Bread Day, I am delighted to share this wonderful recipe from Heather.  She’s elevated zucchini bread and given it a delicious twist by adding blueberries instead of the traditional chocolate chips or raisins (for those who add stuff to their zucchini bread).  Heather is not only a colleague, she’s a talented and caring holistic nutrition professional. Be sure to check out her other tasty recipes.

Zucchini Blueberry Banana Bread

By Heather, Chronicles in Health
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Servings 1 slice

Ingredients
  

  • 1 cup zucchini, shredded and moisture squeezed out
  • 4 eggs, organic
  • 2 Tbsp maple syrup, organic
  • 1 banana, ripe and mashed
  • 1 Tbsp coconut oil plus extra for greasing the pan
  • 1/2 cup coconut flour - Bob's Red Mill, Coconut Flour, Organic, 16 oz
  • 3/4 tsp baking soda
  • 1/2 tsp sea salt
  • 1 Tbsp cinnamon
  • 1/2 tsp nutmeg
  • 1 tsp apple cider vinegar
  • 1/4 cup walnuts, finely chopped (optional)
  • 1/2 cup fresh blueberries

Instructions
 

  • Heat oven to 350 degrees.
  • Grease the loaf pan with coconut oil, set aside.
  • Shred the zucchini and then squeeze out all the moisture.
  • Mix the eggs, maple syrup, coconut oil, and banana together in a large bowl.
  • Add in the coconut flour, baking soda, sea salt, cinnamon, and nutmeg, blend well.
  • Add the zucchini, blend; then add the apple cider vinegar and stir till batter is smooth.
  • Fold in the walnuts, if using.
  • Gently fold in the blueberries.
  • Pour the batter in to the greased loaf pan.
  • Bake for 40-50 minutes until a knife or toothpick inserted in to the bread comes out clean.
  • Cool the loaf in the pan for 10 minutes and then remove to a wire rack to continue to cool.

 

The Benefits Of Lycopene: Why You Should Eat More Red Foods

by tomatoes, vegetables
In my recent post on peppers, I briefly mentioned lycopene, but I’d like to dive a little deeper into its benefits because it’s such a powerful nutrient. Lycopene is a potent antioxidant and carotenoid pigment responsible for the vibrant red color found in many fruits and vegetables, such as tomatoes, watermelon, and pink grapefruit. While it’s known for giving these foods their striking color, lycopene also offers numerous health benefits supported by scientific research.

Lycopene-Rich Foods

Lycopene is a powerful antioxidant found in vibrant red and orange fruits and vegetables, including:

  • Guava
  • Tomato
  • Watermelon
  • Grapefruit
  • Papaya
  • Red bell peppers
  • Persimmons
  • Red cabbage
  • Mangos

Health Benefits

Lycopene is renowned for its antioxidant properties, which effectively neutralize harmful free radicals in the body. This action helps reduce oxidative stress, a factor implicated in various chronic diseases, including cardiovascular conditions and certain cancers. Emerging research suggests that a diet high in lycopene may also contribute to cardiovascular health by lowering blood pressure, reducing LDL cholesterol oxidation, and offering anti-inflammatory benefits, which collectively support heart health and potentially decrease the risk of heart disease.

Additionally, there is some evidence that lycopene may help protect against certain types of cancer, including lung cancer. Studies have observed a correlation between higher lycopene intake and a reduced incidence of lung cancer, possibly due to lycopene’s ability to modulate the immune system, reduce cancer cell proliferation, and induce apoptosis.

In Conclusion

Incorporating lycopene-rich foods into your diet may improve overall health and well-being, offering protection against oxidative stress, inflammation, cardiovascular disease, and possibly certain cancers. All of these benefits make eating more lycopene-rich foods a valuable and delicious part of your diet.

As we approach the peak of tomato season (and move away from the tomato-looking things currently in grocery stores), consider making fresh salsa, homemade tomato sauce, gazpacho, and other delicious dishes to boost your lycopene intake. And if you haven’t tried guavas or papayas yet, give them a chance—they’re tasty and packed with nutrients.

Sources:

Shafe, Mercy Omoye, et al. Journal of Nutrition and Metabolism, vol. 2024, no. 1, Jan. 2024, doi:10.1155/2024/6252426.

Cheng HM;Koutsidis G;Lodge JK;Ashor A;Siervo M;Lara J; “Tomato and Lycopene Supplementation and Cardiovascular Risk Factors: A Systematic Review and Meta-Analysis.” Atherosclerosis, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/28129549/. Accessed 22 Aug. 2024.

Bin-Jumah, May Nasser, et al. “Lycopene: A Natural Arsenal in the War against Oxidative Stress and Cardiovascular Diseases.” MDPI, Multidisciplinary Digital Publishing Institute, 2022, www.mdpi.com/2076-3921/11/2/232. Accessed 22 Aug. 2024.

Puah, Boon-Peng, et al. “New Insights into Molecular Mechanism behind Anti-Cancer Activities of Lycopene.” MDPI, Multidisciplinary Digital Publishing Institute, 25 June 2021, www.mdpi.com/1420-3049/26/13/3888. Accessed 22 Aug. 2024.

calcium comes from

Calcium Comes From

by dairy, health, vegetables

Calcium is a cornerstone of good health, playing a pivotal role not just in bone and teeth strength but also in muscle function, nerve signaling, and blood clotting. Despite popular belief, fortified milk and dairy products are not the only paths to achieving your daily calcium intake. A diverse diet rich in whole foods can offer ample calcium and additional health benefits.

Understanding Calcium's Role and Requirements

Adults aged 19-50 should aim for an Adequate Intake (AI) of 1,000 mg of calcium per day, a benchmark set by the Linus Pauling Institute at the University of Oregon. This goal is attainable through careful dietary choices, even without dairy.

Calcium.” Linus Pauling Institute, 2024, lpi.oregonstate.edu/mic/minerals/calcium. Accessed 22 Aug. 2024.

Broadening Your Calcium Sourcescalcium

Leafy Greens and Seeds: Nutrient Powerhouses

Dark, leafy greens such as kale, turnip greens, mustard greens, collard greens, and spinach are calcium-rich. For example, a cup of cooked spinach provides approximately 245 mg of calcium. Seeds, too, are surprisingly high in calcium; four tablespoons of sesame seeds offer 351 mg, surpassing the calcium content of a cup of milk.

Plant-based Milks and Other Alternatives

For those avoiding dairy, plant-based milks like almond, hemp, and rice milk are viable alternatives. While the calcium in these milks is often fortified, they provide a dairy-free means to meet your intake requirements. Remember, the nutritional content can vary, so it's essential to check labels.

Seafood, Nuts, and More

Beyond greens and seeds, other calcium-rich foods include sardines (382 mg per 100 g), almonds (266 mg per 100 g), and flax seeds (255 mg per 100 g). These options not only diversify your diet but also pack in additional nutrients beneficial for overall health.

The Spice of Life

Don't underestimate the power of spices. A 2 tsp. serving of dried basil contains over 63 mg of calcium. Incorporating herbs like basil, rosemary, thyme, and even cinnamon can boost your calcium intake while adding flavor to your meals.

Rethinking Calcium in Your Diet

Shifting away from the idea that dairy is the only calcium source allows for a more inclusive and healthful approach to nutrition. Whether due to dietary restrictions, ethical choices, or personal preference, there are numerous ways to ensure you're getting enough calcium. This holistic view supports not just bone health but a vibrant, varied diet rich in essential nutrients.

By expanding your dietary horizons beyond dairy, you can meet your calcium needs through a balanced intake of greens, seeds, nuts, alternative milks, and even spices. Embrace the variety for a healthier, more inclusive approach to nutrition that ensures your body gets the calcium it needs for strong bones, muscle function, and more.

Sharing Vegetarian Recipes

by recipes, vegetables
I recently shared some recipes with friends and family. People liked them and it occurred to me to share them here as well. We usually eat vegetarian meals since two out of the three of us in the house are vegetarians. Rather than a traditional large portion of animal protein surrounded by two small sides (one of which is usually a simple starch) and an iceberg lettuce salad, we tend to eat "composed" plates.
 
This is an idea that I was introduced to years ago in one of my favorite cookbooks, The Occasional Vegetarian by Karen Lee. Basically, you create multiple dishes and serve those equally; no one dish is the "main" course.

Sauteed Kale and Onions

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Servings 3

Ingredients
  

  • 1 onion, diced medium
  • 1 bunch kale chopped medium
  • 2 T. olive oil
  • salt and pepper
  • pignolis (pine nuts)

Instructions
 

  • Sautee onions in 1 T. olive oil until slightly soft
  • Add chopped kale and the other 1 T. olive oil
  • Cook on medium stirring frequently until kale wilts
  • Add salt and pepper to taste
  • Turn to low and let cook 10-12 minutes stirring occasionally
  • In last 3-4 minutes put in a handful of pignolis and toss to mix thoroughly

Braised Carrots

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Servings 3

Ingredients
  

  • 6 large carrots, peeled and cut into large chunks
  • 1 T. butter
  • 1/2 C. veggie broth
  • pinch thyme
  • pinch thymesalt and pepper

Instructions
 

  • Place veggie broth and cut up carrots into a pot
  • Bring to a boil
  • Lower to a simmer, add thyme and cover to cook 10-12 minutes
  • When carrots are al dente uncover and add butter salt and pepper
  • Cook on medium cooking off liquid (watch so it doesn't burn) stirring frequently

Quinoa Pilaf

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Servings 4

Ingredients
  

  • 1 C. quinoa
  • 2 C. vegetarian broth
  • 1 C. mixed vegetables
  • salt and pepper
  • generous pinch italian herbs
  • 1 t. dried onion

Instructions
 

  • Rinse quinoa thoroughly (otherwise it will taste soapy)
  • Put quinoa, broth, herbs, and onion in a pot
  • Bring to a boil
  • Lower to a simmer, cover and let sit 15-20 minutes
  • While quinoa is cooking steam vegetables
  • When quinoa is done mix together with drained steamed vegetables, salt and pepper