Broccoli and Walnut Penne

Transcription

1 Broccoli and Walnut Penne 12 ounces whole wheat penne pasta 4 cups broccoli florets ½ pound mushrooms, sliced 6 large cloves garlic, minced 2 tablespoons olive oil 1 cup tomato sauce (check label to confirm no added sugar) 1 tablespoons fresh thyme, or 1 teaspoon dried 2 tablespoons fresh oregano or 1 teaspoon dried Salt & pepper to taste 1/3 cup chopped toasted walnuts Cook pasta according to package directions. Drain and set aside. In large pot with steamer, steam broccoli (or use microwave and cook in batches) it should be tender-crisp not limp. Rinse in cold water to stop the cooking, drain and set aside. In large skillet over medium heat sauté mushrooms and garlic in olive oil until mushrooms are tender. Stir in tomato sauce, oregano and thyme. Bring to a boil. Add pasta and broccoli to skillet, tossing gently to coat with sauce. Cook for 3 to 4 minutes over medium heat, just to heat through. Add salt & pepper to taste. Transfer to a large serving bowl and sprinkle with walnuts.

2 Chili 1 can kidney beans 1 can pinto beans 1 can black beans 1 can Rotel Tomatoes with Chiles 1 onion, diced 3 poatoes, cubed 1 package Lawrey s Chili mixed with 1 cup water Salt & pepper to taste **+ Stir together all ingredients in crockpot. Cook for at least 8 hours. **May add Tofurkey. Tofurkey can be purchased from Trader Joe s Brown and add to mix. (made from tofu) Recipe from Cheryl Lowry Taco Soup oz. cans diced tomatoes, undrained oz. cans of kidney beans, drained and rinsed oz. cans of whole kernel corn, undrained 2 15 oz. cans of black beans, drained and rinsed 1 16 oz. can chick peas, undrained 1 16 oz. can of pinto beans, undrained 2 packets of taco seasoning 12 oz. soy crumbles (optional) Combine all ingredients in a large crockpot. Add water to make a thinner soup. Cook on low for 8+ hours. Serve alone or with corn tortilla chips(check ingredients in chips). Recipe from Terra Grace

3 Fried Brown Rice 1 ½ cups day old brown rice 1 onion finely chopped 2 carrots chopped 2 ribs celery chopped 8 mushrooms chopped ¼ cup slivered almonds 1 teaspoon dried powdered ginger ¼ cup soy sauce Olive oil for frying This recipe is very flexible. I use whatever veggies I have on hand. It is great with snow peas, water chestnuts and bean sprouts etc. Saute the onion and carrot in a non stick pan in a little oil for a minute or two. Add the rice and heat through. Mix the ginger and soy sauce together in a cup and then pour over the rice and veggies, mix together. Provided by Cupcake Brown Spaghetti with Garlic and Tomatoes ¾ lb. whole wheat spaghetti 1 tablespoon plus ¼ cup olive oil 5 to 10 cloves of garlic peeled and slivered 1 teaspoon crushed red pepper flakes 3 tablespoons tomato paste (check label to make sure no sugar is added) 1 teaspoon salt 2 pints cherry tomatoes, halved 1 cup packed fresh basil, chopped Cook pasta according to direction. Drain, but reserve 1 cup of the pasta cooking water. Toss pasta with 1 tablespoon olive oil to keep it from sticking. Meanwhile, in a large skillet, heat ¼ cup olive oil over low heat. Add the garlic and cook 5 minutes until soft but not brown. Stir in crushed red pepper flakes. Add the reserved pasta cooking water, tomato paste and salt and bring to a boil. Add the cherry tomatoes and cook 3 minutes until the tomatoes begin to collapse. Stir in the fresh basil (use fresh not dried) Transfer the pasta to a large bowl, add the sauce, toss until coated. (When not on a Daniel Fast you can add ½ cup of grated Parmesan) Provided by Janet Poppe

4 Herb Roasted Idaho Potato Fries 1 pound small baking potatoes 2 teaspoons extra virgin olive oil ½ teaspoon dried thyme ½ teaspoon dried rosemary ¼ teaspoon salt ¼ teaspoon pepper Preheat oven to 425 degrees. Coat a heavy baking sheet with olive oil cooking spray. Cut each potato in half crosswise. Place the halves cut side down on the cutting board and cut each into 4 wedges. Place the potatoes in a mound on the prepared baking sheet. In a cup mix the oil and spices. Pour over the potato wedges and toss to mix. Spread the potatoes out on the baking sheet. Bake, stirring 2 to 3 times, until tender a lightly brown, about 35 minutes. Note: Also try sweet potato fries

5 Minestrone Soup 1 large onion, finely chopped (2 cups) 2 cloves garlic, minced 2 carrots, scraped and cut into ¼ rounds 1 can(14 ½ oz) ready cut tomatoes, undrained 2 cups vegetable stock ½ teaspoon each of oregano, marjoram, basil ¼ teaspoon black pepper ½ cup small whole wheat elbow macaroni 1 can (16 oz) kidney beans, undrained 8 ounces fresh spinach, cut into thin strips ¼ cup chopped fresh parsley Combine the onion, garlic and carrots in a large pot and cook, covered over low heat until onion is soft and translucent, min. Stir occasionally and add a little water if necessary to prevent scorching. Add the tomatoes plus their juice, the veg. stock and all spices, bring to a low boil over med.-high heat. Add the macaroni and cook until the macaroni is tender, about 10 minutes. Add the beans and the liquid from the can, add the spinach and parsley, cook until heated through. Provided by Janet Poppe Split Pea Soup 1 package split peas (rinsed and drained) 8 cups water 1 2 thinly sliced celery stalks ½ onion chopped 2 cloves garlic, chopped 3 carrots, peeled and cut into rounds salt & pepper to taste dash Worcestershire sauce Combine all ingredients and cook in a crock pot for 6 8 hours or bring to a boil in a large pot and then simmer for 2 or 2 ½ hours. Provided by Terra Grace

6 Simple Orange and Red Onion Salad 4 cups torn romaine lettuce 2 med. naval oranges, peeled & sectioned 1 small red onion, sliced and separated into rings ¼ cup olive oil 3 tablespoons red wine vinegar ¼ teaspoon salt 1/8 teaspoon pepper On a serving platter, arrange the romaine, oranges and onion. In a jar with a tight fitting lid, combine the remaining ingredients; shake well. Drizzle over salad, serve immediately. Provided by Terra Grace

7 Snacks All natural peanut butter on celery sticks or with apple slices All natural applesauce Whole wheat pita or tortilla s cut and baked until crisp. Dip in salsa or hummus. Crisp vegetables with hummus Jamba Juice all fruit smoothies Edamame (soybeans, found at Trader Joe s) Guacamole with baked corn tortilla chips To make guacamole: 1 avocado, smashed 1 tomato, diced 1 small onion, diced 2 T lemon or lime juice Dash of red pepper Fresh Fruit of every kind

8 Split Pea Soup 1 package split peas (rinsed and drained) 8 cups water 1 2 thinly sliced celery stalks ½ onion chopped 2 cloves garlic, chopped 3 carrots, peeled and cut into rounds salt & pepper to taste dash Worcestershire sauce Combine all ingredients and cook in a crock pot for 6 8 hours or bring to a boil in a large pot and then simmer for 2 or 2 ½ hours.

9 Stir Fry Vegetables with Brown Rice 1 tablespoon sesame oil 3 green onions, finely chopped 3 tablespoons fresh ginger, minced 4 cups fresh broccoli, chopped ½ pound fresh green beans, chopped 2 carrots, peeled and sliced on diagonal 2 cloves garlic, minced 4 cups greens, chopped (spinach, kale, bok choy, collards, etc.) 1 can sliced water chestnuts, drained 3 cups cooked brown rice *** 2 tablespoons soy sauce 1 ½ cups peas (if frozen run under water to thaw) ½ cup toasted almonds Heat deep skillet or wok over med. heat for 1 minute. Add oil and heat for 1 minute. Add green onions and ginger. Saute for 5 minutes Add broccoli, green beans, carrots and garlic. Stir-fry for 8 10 minutes. Add greens and toss for about 2 minutes or until greens are wilted. Stir in water chestnuts, brown rice, soy sauce, peas and almonds. ***Trader Joe s sells brown rice in the freezer section that can be heated in the microwave for a quick short cut. Provided by Terra Grace Herb Roasted Idaho Potato Fries 1 pound small baking potatoes 2 teaspoons extra virgin olive oil ½ teaspoon dried thyme ½ teaspoon dried rosemary ¼ teaspoon salt ¼ teaspoon pepper Preheat oven to 425 degrees. Coat a heavy baking sheet with olive oil cooking spray. Cut each potato in half crosswise. Place the halves cut side down on the cutting board and cut each into 4 wedges. Place the potatoes in a mound on the prepared baking sheet. In a cup mix the oil and spices. Pour over the potato wedges and toss to mix. Spread the potatoes out on the baking sheet. Bake, stirring 2 to 3 times, until tender a lightly brown, about 35 minutes. Note: Also try sweet potato fries

10 Unleavened Bread 1 cup whole wheat flour 2 tablespoons extra virgin olive oil ½ cup water The idea for this recipe came from 1 Kings 17:10-16, the story of Elijah and the widow. Combine all ingredients, then put dough on a floured surface. Knead for five minutes, then roll out until about 1/8 inch thick on either parchment paper or a greased cookie sheet, bake in a preheated 350 degree oven for 20 minutes. Provided by Cupcake Brown Chapattis or Indian Flat Bread 2 ½ cups wheat flour 2 cups water (or enough to make a soft dough) 1 pinch salt Mix flour and salt in large mixing bowl. Make a hole in flour mixture using your hand, mix in water to make a soft dough. Knead for five minutes, return to bowl, cover with wet cloth and refrigerate for 1 hour. Heat a cast iron skillet over medium high heat until very hot. Roll out ½ a handful of dough into a flat round shape and place in pan, cooking for 1 minute on each side. Once turned press gently with a towel, until brown. Repeat until all dough is used. Provided by Cupcake Brown

11 Greek Vegetable Stew 2 tablespoons olive oil 2 onions, chopped 1 pound green string beans, broken in half 1 pkg. frozen or fresh spinach 4 cups water 6 zucchini 4 yellow squash, chunked 2 cups celery leaves 4 tomatoes, quartered 1 teaspoon salt 8 slices lemon 1 tablespoon dried oregano 3 tablespoons dried basil 2 cloves garlic, chopped 2 tablespoons lemon juice Lightly brown onions in skillet in 2T oil. Add oregano and garlic, cook 1 minute. Add 4 cups water and tomatoes. Cook 10 minutes. Add remaining ingredients. Cook covered for 40 minutes, stirring occasionally. Serve with a lemon slice in each bowl. Provided by Cupcake Brown Garden Vegetable Soup 4 Tablespoons olive oil 2 cups chopped leeks (white part only) 2 tablespoons finely minced garlic Salt to taste 2 cups carrots, peeled & cut into rounds 2 cups diced potatoes 2 cups fresh green beans broken into ¾ pieces 2 quarts vegetable broth 4 cups peeled, seeded, chopped tomatoes 2 ears corn, kernels removed ½ teaspoon freshly ground black pepper ¼ cup packed chopped fresh parsley leaves 1-2 teaspoons freshly squeezed lemon juice. Saute leeks, garlic and pinch of salt in oil until onions soften. Add carrots, potatoes and green beans and cook 4 to 5 minutes, stirring continuously. Add veg. broth, bring to a simmer. Once simmering add tomatoes, corn and pepper. Reduce to low heat & cover until vegetables are tender, about 30 min. Remove from heat add parsley and lemon juice. Season to taste with salt and serve. Provided by Cupcake Brown

12 Oatmeal or Steel Cut Oats with Almond Milk Make regular Oatmeal or Steel Cut Oats with the unsweetened almond milk. Check the labels to make sure you are using the one without sugar. It is made by Almond Breeze and says only 40 calories on the front of the package. Serve with fresh strawberries or raspberries. Fruit Smoothie 1 large banana 1 cup frozen blueberries 15 med. Strawberries 2 cups orange juice Combine all ingredients in a blender. Blend until smoothie is the desired consistency. Makes 2 large smoothies. Apple Blueberry Oatmeal Cereal 2 sweet apples ¾ cup rolled oats 1 cup blueberries ½ cup almonds dash nutmeg dash cinnamon 1 cup apple juice Cook oats as directed on box. Chop or grind the almonds, chop the apples and combine. Add the blueberries. Sprinkle with nutmeg and cinnamon, stir in apple juice and serve.

13 Baked Lentil and Vegetables (submitted by Chuck Carroll) Lentils are convenient to use because they require no presoaking or precooking. They contain vitamins and minerals and practically no fat, and are often used as a meat substitute. Combined with vegetables, lentils make a healthful and delicious vegetarian dish. 1 Tbsp. olive oil 1 yellow onion, chopped 1/2 red bell pepper, seeded and chopped 1/2 green bell pepper, seeded and chopped 2 cloves garlic, minced 1 1/2 C vegetable stock 3/4 C brown lentils, picked over (to remove foreign matter) and rinsed 1 can (14 1/2 oz.) whole tomatoes, chopped, juice included (I use about a pound of tomatoes ripe off the vine for a sweeter taste.) 1/4 tsp. dried oregano 1/4 tsp. dried basil 1/4 tsp curry powder (or more to taste) 1/4 tsp. salt Freshly ground pepper to taste 1 pkg. (10 oz.) frozen chopped broccoli, thawed and drained (1/4 C freshly grated Parmesan cheese may be added if not on a Daniel Fast) (1/4 C seasoned bread crumbs (optional if not including cheese.) Use Whole Wheat if on Daniel Fast. Preheat oven to 350º F. In a medium saucepan over medium heat, warm oil. Add onion, bell peppers, and garlic and sauté until tender, about 5 minutes. Stir in stock, lentils, tomatoes, seasonings, and broccoli and cook uncovered 5 minutes. Lightly coat a 2 1/2 Qt. casserole with cooking spray or oil and transfer ingredients to casserole dish. Sprinkle with cheese or bread crumbs, cover and bake until liquid is absorbed, about 45 minutes.

14 Baked Potatoes.The Daniel Way Ingredients: 4 baking potatoes, scrubbed and pierced 2 tablespoons olive oil, plus enough to rub on potatoes 1-2 cloves garlic 1 small onion, finely sliced 1 cup mushrooms, sliced dash salt : 1. Preheat the oven to 300 degrees. Scrub the potatoes and pierce the skin several times with a knife. Rub the skin with olive oil, and then rub with salt. 2. Place the potatoes in the preheated oven and bake for 90 minutes or until slightly soft. 3. About 20 minutes before the potatoes are done, heat 2 T. olive oil in medium skillet over medium heat. Saute the garlic until fragrant. 4. Add the sliced onion and sauté until just tender; add mushrooms and toss, cooking until the mushrooms are tender, about 3 minutes. 5. Cut potatoes down the center and lay open on individual dinner plates. Spoon onion and mushrooms on top season with salt and pepper to taste. Another option is to steam broccoli toss with 1 tablespoon olive oil and serve on the potatoes. Another option make the black bean soup and fresh or cooked salsa (recipes included). Ladle the black bean soup over the potatoes and top with a little salsa. Yet another option, make the Taco Soup and serve on the potato.

15 Bean and Curry Rice 2 tablespoons olive oil 1 large white onion, chopped ½ cup lentils 2 cloves garlic, minced 3 tablespoons curry powder 1 teaspoon ground cumin 1 pinch cayenne pepper 1 28 oz. can crushed tomatoes 1 15 oz. can garbanzo beans, drained and rinsed 1 8 oz. can kidney beans, drained and rinsed ½ cup raisins 8 cups cooked brown rice Prepare brown rice according to package directions. Heat oil in large pot and cook onion until tender. Mix in lentils and garlic, and season with curry powder, cumin and cayenne pepper. Cook and stir 2 minutes. Stir in tomatoes, beans and raisins. Season with salt and pepper. Reduce heat to low and simmer 1 hour stirring occasionally. Serve over rice. Provided by Cupcake Brown Bean and Rice Casserole 1 med. onion, chopped 2 cups uncooked brown rice 1 15 oz. can kidney beans, drained and rinsed 1 15 oz. can black beans, drained and rinsed 1 15 oz. can garbanzo beans, drained and rinsed 1 14 oz. can stewed tomatoes, drained 1 4 oz. can chopped green chilies, drained 10 ounces frozen green peas, thawed by placing under running water 1 cup frozen corn, thawed by placing under running water In a 5 qt. Dutch oven over medium heat sauté onion with water or a little olive oil until softened. Add rice, cook while stirring until rice is parched and slightly opaque. Add beans, tomatoes chilies and 3 ½ cups of water to rice and onion mixture, bring to a boil. Cover tightly, place in oven, baking until rice is tender and liquid is absorbed. (about 1 hour) Add peas and corn, adjust seasonings, and return to oven until heated through. Provided by Cupcake Brown

16 Pasta & Veggie One-Pot Meal Ingredients: 1 box of whole wheat pasta 2-3 tablespoons olive oil ½ cup almonds 2 cloves garlic, minced 3 green onions sliced 1 cup button mushrooms, sliced 2 green squash 2 yellow squash 1 cup frozen green beans, thawed ½ bottle Newman s Own Olive Oil & Vinegar Salad Dressing 1 tablespoon Dijon mustard 1. Prepare the pasta using package directions 2. Meanwhile heat the olive oil in a large skillet over medium heat, sauté the almonds, garlic, green onions and mushrooms until the almonds have browned. 3. Add the zucchini, yellow squash and green beans. Cook until just tender. 4. Add the pasta and gently toss. 5. In a small bowl, whisk together the salad dressing and the Dijon mustard. Put it over the pasta and vegetables and gently toss until well mixed.