Vegan Greek Farro Bowl

 Vegan Greek Farro Bowl

Such a satisfying meal in one bowl!

Ingredients:

1 1/2 cups dry farro

1 red or yellow bell pepper, thickly sliced & coated with a bit of oil

1/3 block Trader Joe’s vegan feta

2 Field Roast sausages

4-6 large leaves of chard, roughly chopped, stalks included

3 Tbsp Meyer lemon olive oil

2 cloves garlic, minced 

1/2 large shallot, sliced

1 tsp dried oregano 

Salt & black pepper to taste

Sprinkle of lemon juice

Directions:

1. Prepare farro and sausages according to packages. While farro and sausages are cooking, roast slices of bell pepper on a roasting pan, turning and moving around until soft and slightly blackened.

2. Slice sausages and set aside. Drain farro and set aside.

3. To a large cast iron skillet over high heat, add olive oil. Quickly add chard and turn down flame to medium. Stir for a bit.

4. Add garlic, shallot, and bell pepper. Stir thoroughly.

5. Add farro, sausage, oregano, salt, and pepper. Stir thoroughly.

6. Add feta, stirring well. Add a bit more olive oil if needed to keep chard from sticking. Add lemon juice.

7. Stir all well until heated through and feta is slightly melty.

8. Serve & enjoy!

Notes:

*Experiment with adding sliced kalamata olives, quartered artichoke hearts, and red chili pepper. 

*Great served hot or cold, good for potlucks!

Noodles with Purple Cauliflower & Shrooms

NOODLES WITH PURPLE CAULIFLOWER & SHROOMS

This is fun to cook and eat because of the bright purple hue and the super scrumptious mushrooms. Next time you’re at the farmers market, have these ingredients on your list! Purple cauliflower carmelizes beautifully and has a sweetness to it, and oyster mushrooms have a delicious umami flavor and delightful chewiness. Add tofu or shrimp for a meal with complete protein. 👍

Ingredients:

1/2 head purple cauliflower, broken into small pies, stalk sliced

2-3 large oyster mushrooms, sliced

1/2 red onion or whole shallot, thinly sliced

3 leaves bok choy, sliced

1/2 package Annie Chun’s brown rice maifun noodles, cooked

Sprinkle of ginger powder (or 1 tsp minced ginger), garlic powder, black pepper, and onion powder

2 Tbsp soy sauce

2 Tbsp + 1 Tbsp toasted sesame oil

Chili sesame oil for garnish

Directions:

1. Heat 2 Tbsp sesame oil in cast iron pan over high heat. Add cauliflower and cook covered several minutes until starting to char. Stir and char other side. 

2. Sprinkle with ginger, garlic, onion, pepper, and soy sauce. Continue cooking covered and stirring until just tender.

3. Add onion and mushrooms. Sprinkle with additional sesame oil. Cook covered, stirring occasionally until all veggies are tender.

4. Add bok choy and stir, cooking 1-2 minutes more.

5. Serve over hot noodles, mix well, and garnish with chili oil if you like it spicy.

6. Enjoy! 

Spicy, Minty Lentils & Broccoli

SPICY, MINTY LENTILS & BROCCOLI

I love this recipe so much because it’s easy (~10 mins to prep), healthy (complete proteins & green stuff!), and has lots of different layers of flavor (literally). It’s great to make ahead for a tasty weekday office lunch - just leave off the sauces & mint until right before you eat it. Enjoy!

Ingredients:

1 head of broccoli, chopped

1 serving prepared rice, quinoa, or mixed grains

1/4 package Trader Joe’s cooked lentils

2 Tbsp avocado oil

1 Tsbp olive oil

Splash lemon juice

Sprinkling of garlic powder, onion powder, black pepper & smoked paprika

2 Tbsp Trader Joe’s zhoug sauce

2 Tbsp hummus (preferably roasted garlic)

Approximately 12 mint leaves, thinly sliced

Directions:

1. Heat cast iron pan on high heat. Add avocado oil when hot.

2. Add broccoli and cover, allowing to cook on high for several minutes. Sprinkle with lemon juice and spices. Continue cooking for several minutes until broccoli is tender and charred, stirring occasionally. Add olive oil at the end of cooking and set broccoli aside.

3. Heat lentils in the pan, adding a bit of olive oil if necessary.

4. Layer the cooked grains and lentils into a bowl. Cover with broccoli. Add a layer of hummus and zhoug. Sprinkle with mint. 

5. Enjoy! 😋

Almost Vegan Black-Eyed Peas & Greens

 Almost Vegan Black-Eyed Peas & Greens

Ingredients:

• 2 cups dried black-eyed peas
• 2 Tbsp. olive oil
• 1 yellow onion, diced
• 1-2 yellow or red bell peppers, seeded and diced
• 3 ribs of celery, diced
• 2 tsp. ancho chili powder (or other spicy/smoky chili powder)
• 3-4 cloves of garlic, finely minced
• 1 tsp. dried thyme
• 1 tsp. smoked paprika
• 1/2 tsp. dried oregano
• 1/2 tsp. black pepper
• 1 tsp. dried parsley
• 1/4 tsp. salt
• 3 cups broth of your choice (I used Edward & Sons "Not-Beef" bouillon cubes)
• Splash of liquid smoke
• Splash of red wine
• Squeeze of lemon
• Splash of Worcestershire sauce (if you use Lea & Perrins, this is what makes it non-vegan)
• Whole bunch of Lacinato kale, torn off stem and into bite-size pieces

Directions:

1. Soak black-eyed peas according to preferred method - either over night in cold water, or "quick soak" method (bring to a boil, boil for two minutes, soak in cold water for an hour).
2. Heat oil over medium-high heat in a large pot. Add onion and cook about 10 minutes until browned. Add peppers and celery and cook 3-6 minutes, until all veggies are soft. Add garlic and ancho chili powder and stir. Add thyme, oregano, paprika, pepper, parsley, and salt and stir briefly. Add black-eyed peas and broth, bring to a boil, lower to simmer.
3. Simmer uncovered, stirring occasionally, until peas are tender, about 45-60 minutes. During cooking, add wine, lemon, and Worcestershire sauce and stir well. If need be, add a bit more broth along the way. Add kale approximately 10 minutes before end of cooking and stir well.
4. When ready, serve immediately over brown rice. Top with Frank's Red Hot sauce. Enjoy!

New Years "Good Luck" Goulash

New Years "Good Luck" Goulash
Serves 3-4

{sorry no pic - ate it all up before I could take one!}

Ingredients:

1 lb. dried black eyed peas
10 oz. collard greens, stems removed
2 Tbsp. olive oil
1-2 onions, chopped
1-2 large sweet potatoes, skinned and chopped
4 garlic cloves
1 bay leaf
1 tsp. smoked paprika
1/2 cup orange juice
1/2 cup veggie broth
1 tsp. apple cider vinegar
Salt, to taste
Pepper, to taste
Optional:  1 tsp. Tabasco Sauce
Optional:  brown rice for serving

Directions:

1.  Rinse and drain black eyed peas well.  Add to large cast iron pot/Dutch oven with 6 cups water, garlic cloves, and bay leaf.  Bring to a boil, reduce heat, and simmer partially covered about 45 minutes, or until tender but not mushy or falling apart.

2.  15 minutes before the black eyed peas are done, stir in the sweet potatoes. 

3.  Drain and rinse the black eyed peas and sweet potatoes in cold water and set aside.  Remove the bay leaf.

4.  Rinse and dry pot.  Heat olive oil over medium heat, add onion, saute about 5-6 minutes until soft but not mushy. 

5.  Layer collard greens on top of onion.  Add black eyed peas and sweet potatoes on top, but don't stir.  Pour orange juice, veggie broth, and vinegar (and Tabasco, if using) over mixture.  Sprinkle with paprika, and with salt and pepper to taste.

6.  Bring to a boil, reduce heat, cook for 5-10 minutes as-is, then stir gently.  Cook for another 10-15 minutes, until collard greens are cooked but not wilted and veggies are not mushy.

7.  Serve hot, over rice and with additional Tabasco, if desired. 

8.  Enjoy good luck (& good health!) the whole year through!  :)

SPICY VEGAN MEXICAN SCRAMBLE

SPICY VEGAN MEXICAN SCRAMBLE

Ingredients:

1 yellow squash, diced
1/4 white onion, diced
Few Tbsp. olive oil
Garlic powder, to taste
1 tsp. coriander
2 Tbsp. dried cilantro
Sprinkle chili powder
Juice of 1/2 lime
1 can corn kernels, drained
1 can black beans, drained
2 tomatoes, diced
Spinach (1/2 bag, or two handfuls)
Tortilla chips
1/2 avocado, sliced
1/2 jalapeno, diced
Fresh cilantro for garnish

Directions:

1.  Sautee squash and onion in olive oil for 3-5 minutes.

2.  Sprinkle with garlic powder, cilantro, coriander, and chili powder.

3.  Douse with lime juice and add stir in corn, beans and tomato and cook for a few more minutes.

4.  Add spinach, turn off heat, stir until spinach is wilted.

5.  Serve over brown rice, topped with crumbled tortilla chips, avocado, cilantro and jalapeno.

Notes:

*Leave out jalapeno if you're feeding kidlets, and consider sprinkling with shredded cheese or vegan cheese. 

FARRO FANDANGO

FARRO FANDANGO

*A heartier, vegetarian version of a Trader Joe's recipe

Ingredients:

3/4 bag Trader Joe's 10 minute farro (cooked according to package)
2 handfuls kale, chopped
3 Trader Joe's (or other) meatless Italian sausages
3 Tbsp. butter or olive oil
1 cup (2/3 large) onion, diced
2 cloves garlic, minced
Salt and pepper, to taste
1 Granny Smith apple, peeled, cored, and diced
6 mushrooms, crumbled

Directions:

1.  Cook farro according to package, adding kale to the pot 4 minutes before end of cooking.  Drain and set aside.

2.  Meanwhile, heat 1 tablespoon oil or butter over medium-high heat in a saute pan.  Break up the sausages and cook until browned, adding an extra tablespoon oil or butter during cooking, stirring frequently.

3.  Remove sausage and set aside.  Heat last tablespoon oil or butter over medium heat.  Add garlic, onion, mushrooms and apple to the pan, cooking and stirring until just starting to brown.  Add sausage, farro/kale, and salt and pepper to taste.  Stir and cook over low heat a few additional minutes.

Notes:

*For some reason, my kids actually ate this, kale and all.

*The hubby devoured it.

*It's even better the next day.

*If you insist, you could make this with regular chicken sausage...I'm sure it would be delicious, but it truly doesn't lose anything with the veggie sausage, so why not go veggie?  :)

*In case you're not familiar with farro, it's a slightly chewier, nuttier, more interesting version of rice.

*Ready in 15 minutes!

TEXMEX-ISH CASSEROLE

Ingredients:
(Makes 2 casseroles/4 servings each)

1 head cauliflower, florets only, diced
6 tomatoes, diced
1/2 red, yellow or orange bell pepper, diced
1 can corn, drained
1 can artichoke hearts in water, drained and chopped
6-8 small potatoes
[Optional:  1 can red kidney beans, drained and/or 1 can cooked chicken, drained]
1/4 red onion, finely diced
2/3 bag Trader Joe's brown rice fusilli pasta
Juice of 1/4 lemon
1 cup + 1/4 cup + 1/4 cup shredded Mexican blend cheese
1 tsp. garlic powder
1 tsp. dried oregano
1/4 tsp. chili powder
1/4 tsp. ground cumin
1/4 tsp. salt
1/2 tsp. coriander
1/2 tsp. black pepper
Vegetable oil
[Optional:  1/2 bunch cilantro, leaves only, chopped]

Directions:

1.  Preheat oven to 400°.  


2.  Pierce potatoes with a knife.  Nuke on a plate for 2-3 minutes (until semi-soft), turning over once.  Set aside to cool.

3.  Meanwhile, bring a large pot of water with salt and oil to a boil.  When boiling, add pasta, cauliflower, bell pepper, and onion.  Cook until pasta is tender, approximately 8 minutes.  Drain and spray with cold water.

4.  Chop potatoes into chunks.

5.  In a large glass bowl, mix pasta combo, corn, artichoke hearts, tomatoes, potatoes, [beans/chicken], [cilantro], lemon juice, and all spices.  Mix well, adding 1 cup of cheese.

6.  Grease two square casserole dishes and spoon in the pasta mixture.  Bake for 15 minutes.

7.  Top each casserole with 1/4 cup cheese and bake 15 minutes more.

Notes:

*Gluten-free!

*Could also make with brown rice instead of pasta, but if your kids are anything like mine, they won't eat rice unless it's disguised as pasta.

*I made mine with the artichoke hearts sprinkled on top instead of mixed-in (to entice my artichoke-loving daughter to try it), which makes for a nice presentation.  If you do it that way, be careful that the artichokes don't burn during baking.

*Excellent served with avocado slices and spicy salsa on top.

*Kids can help by stirring all the ingredients and scooping it into the dishes.

HEALTHY NO-COOK DINNER

Well, OK, it IS cooked, but the microwave doesn't really count, right?  The main point is that there are no pots and pans to scrub, or stove to wipe down!  :)

Ingredients:
(Makes 2 servings)

1 package Trader Joe's frozen organic brown rice
1/2 package Trader Joe's pre-cooked lentils
Handful organic spinach leaves
2 green onions
Sprinkling of Trader Joe's lite Mexican shredded cheese
1/2 lime
1/4 jalapeno, diced
4 Tbsp. Trader Joe's Chipotle Sauce (or equal parts ketchup + Worcestershire sauce + Tabasco Chipotle Sauce + mayonnaise)
1/2 avocado, sliced
Few sprigs of cilantro

Directions:

1.  Snip corner of rice bag and nuke for 3 minutes.

2.  Divide rice between two bowls.

3.  Top each bowl of rice with half of lentils and half of spinach.  Cut one green onion over each bowl with scissors.  Sprinkle each with cheese and jalapeno.  Squeeze lime juice over each.  Drizzle half of chipotle sauce over each.

4.  Nuke each bowl for approximately 1 minute.  Top each with avocado slices and cilantro.

Notes:

*Find the lentils on the vegetable wall at TJ's.

*Note that if you use Lea & Perrins Worcestershire Sauce, it contains anchovies and therefore is not vegetarian, but other brands are swimmer-free.

*If you prepare this all the way to the last step but don't cook, you can easily take it with you to work or school and nuke in the kitchen there...easy, fast, cheap, delicious & healthy!

*I use scissors to cut the jalapeno, too, and I slice the avocado in its skin in my hand with a dull-ish knife, so there is literally nothing to clean after cooking this except the scissors, the knife, and the bowls and forks.  Heaven!

*Leave out jalapeno and use sweet barbecue sauce for kiddos.

GREENS & CHICKPEA STEW

Ingredients:
(Makes 2 entree size portions)

1 bunch collard greens, stems removed and leaves roughly chopped
1 yellow onion, thinly sliced
2 Tbsp. olive oil
3 Tbsp. crushed garlic
5 white mushrooms, crumbled
3 small red potatoes
1 can chickpeas (garbanzo beans), drained and rinsed
1 cup vegetable broth
1 Tbsp. brown sugar
2 tsp. apple cider vinegar
1/2 tsp. chili powder
1 tsp. dried parsley
2 Tbsp. mayonnaise
Red pepper, to taste
Black pepper, to taste
Salt, to taste
Garlic powder, to taste
2 servings brown rice, cooked

Directions:

1.  Prick potatoes with fork and nuke for approximately 3 minutes.  Chop and set aside.
2.  Heat oil over medium heat.  Add onion and stir until lightly browned, approximately 6 minutes.  Add garlic, stir, and cook another 4 minutes.
3.  Add greens, toss, just until wilted.
4.  Pour in enough broth to cover vegetables.  Add chickpeas, potatoes, mushrooms, brown sugar, vinegar, red pepper, salt, black pepper, garlic powder, chili powder and parsley.
5.  Bring to a boil, cover, reduce heat to low, and simmer approximately 45 minutes, stirring occasionally.
6.  Stir in mayonnaise until fully dissolved.
7.  Serve over brown rice.

Notes:

*Leave out red pepper when serving to munchkins.

*Stir in sliced, cooked sausage for the carnivores in your life.

ROASTED VEGETABLE & MAHI MAHI SALAD

Ingredients:
(Makes approximately 4 entree size portions)

1 package Trader Joe's frozen mahi mahi
1/2 package Trader Joe's fresh asparagus (approximately 5 thick stalks)
3 thick-sliced rounds eggplant
1/2 red bell pepper, thickly sliced
Several mushrooms, diced
1 tomato, diced
1 package Trader Joe's butter lettuce & raddichio mix
Olive oil
Trader Joe's poultry seasoning
Black pepper
Salt
Garlic powder
1/2 tsp. dried oregano
1/2 tsp. dried thyme
Several Tbsp. balsamic and/or red wine vinegar
1 Tbsp. lemon juice
1 Tbsp. non-fat yogurt

Directions:

1.  Thaw fish by running package under hot water for several minutes, flipping and moving occasionally.  Rinse and pat fish dry.

2.  Cover eggplant slices with salt and set aside to drain in the sink. After 10 minutes, rinse and pat dry.

3.  Heat a grill pan over a medium-high heat.

4.  Lightly brush asparagus, eggplant slices and bell pepper with olive oil and sprinkle with garlic powder.  Lay on the grill.

5.  Allow vegetables to cook until just starting to blacken, flipping and rearranging as necessary.  Remove from grill pan and allow to cool.

6.  Preheat broiler.

7.  Lightly brush fish with olive oil and sprinkle each side with poultry seasoning.  Grill each piece of fish until grill marks appear on both sides.  Transfer to a foil-lined baking pan and put in broiler for approximately 8-10 minutes, or until fish is cooked through and flaky, then set aside.

8.  Once grilled veggies are cool, chop all.

9.  In a large bowl, combine lettuce mixture, mushrooms, tomato, and grilled veggies.

10.  In a small bowl, mix several tablespoons olive oil, vinegar, oregano, thyme, 1/4 teaspoon garlic powder, lemon juice, yogurt, and salt and pepper to taste.  Stir vigorously with a fork until well-combined.

11.  Pour almost all dressing over salad and mix very well with tongs until all veggies are thoroughly covered.  Divide evenly into flat bowls.

12.  Cut fish into long slices and lay several pieces on top of each bowl of salad.  Pour remainder of dressing over the top of each salad and serve.

Notes:

*Surprisingly easy & delicious!

SQUASH & KALE BONANZA

SQUASH & KALE BONANZA

If you're like me, you always feel a wee bit guilty when squash season hits your local store.  You eye them as you walk by, thinking to yourself, "One of these fine autumn days I'm going buy one of those bad boys and cook a healthy, hearty meal for my family."  Well, thanks to this recipe, that no longer need be a mere dream - pick up that acorn squash and get cookin'!

Ingredients:
(4-6 servings)

2+ 3 Tbsp. olive oil
2 Tbsp. light butter (anything that melts well)
4 smallish yellow potatoes + 2 smallish red and/or purple potatoes
1 acorn squash
1 red bell pepper, diced
1 leek, thinly sliced
1 cup chopped kale
1/2 pound, or 1 container, crimini or other brown mushrooms, diced
2/3 can garbanzo beans, rinsed and drained
Garlic powder, to taste
Salt, to taste
Pepper, to taste
1/4 + 1/4 tsp. ground sage

Directions:

1.  Slice squash in half lengthwise, scoop out seeds and stringy parts, and place cut side down in covered microwave safe dish with a half-inch of water.  Nuke for 8-9 minutes or until soft.  Once a bit cooled, carefully remove skin and dice cooked squash.

2.  While squash is cooking, place 2 Tbsp. olive oil in a large skillet over medium heat.  Once hot, add garbanzo beans.  Cook for several minutes, stirring frequently, until a bit soft and browned.

3.  Poke potatoes with a fork on each side, and nuke for 3 minutes per side.  Once a bit cooled, dice.

4.  Place additional oil and butter in the skillet until butter is melted.  Mix in squash, potatoes, mushrooms, bell pepper, and leek.  Season with garlic powder, salt and pepper.  Cook approximately 25 minutes, stirring occasionally, until well-mixed and just starting to brown.

5.  Mix kale and additional sage into the skillet.  Continue cooking 5 minutes or until kale is wilted. 

6.  Serve over Trader Joe's Harvest Grain Blend, brown rice or cous cous, with crusty bread.

Notes:

*It may sound a bit plain, but the mixture of the butter with the creaminess of the potatoes and the earthiness of the sage and the nuttiness of the squash is superb!

*My kiddos said their favorite part were the"squishy bits" (the squash and potato), and they both even ate at least two bites of kale, which I deem a success...but then, I have low standards.  :)

BAKED EGGPLANT

BAKED EGGPLANT

The ingredients in this can obviously be varied to suit your tastes (and, more likely, whatever you might happen to have on hand so you don't have to lug two cranky kids to the store at the last minute...), but this is how I made it and it was yummy!

Ingredients:
(Makes 4-6 servings)

1 eggplant, sliced in 1/2" rounds
1 zucchini, thickly sliced
1 yellow squash, thickly sliced
Salt
2 eggs
1 Tbsp. minced garlic
Dried basil, oregano and thyme
1 tsp. Meyer lemon juice
1 leek, thinly sliced
6 small-ish tomatoes, thinly sliced
1 cup bread crumbs
Spray olive oil
1 cup shredded mozzarella cheese
1 cup grated Parmesan cheese
1/4 cup crumbled herb-flavored feta cheese

Directions:

1.  Cover eggplant slices with salt and place in a colander in the sink for 15 minutes (or until the natives start grumbling for dinner).  Rinse eggplant slices and pat dry.

2.  Preheat oven to 375 degrees.  Coat a 13 x 9 baking dish with olive oil spray.

3.  Lightly beat eggs with minced garlic in a flat-bottomed bowl or small rimmed plate.  In a second bowl or plate, mix bread crumbs with herbs to taste and a tablespoon or so of the Parmesan.  Arrange the bowls/plates right next to the stove.

4.  Heat a (preferably non-stick) pan over medium heat.  Take each eggplant slice, coat thoroughly in egg mixture, coat thoroughly in breadcrumb mixture, then spray each side with olive oil before placing gently in pan.  Flip when first side is browned and press down on second side with spatula to aid cooking.  Remove when both sides are well-browned or starting to burn.

5.  Place one layer of eggplant slices in the baking dish.  Add half of the tomatoes, zucchini, and yellow squash.  Sprinkle with half of the leeks.  Sprinkled with half of the mozzarella and half of the Parmesan.

6.  Repeat with a second layer of all.  Sprinkle feta, lemon juice and more herbs to taste over the top.

7.  Bake uncovered for approximately 30 minutes, or until cheese is bubbly and starting to brown.

8.  Slice and serve over cous cous.

Notes:

*Really good drizzled with chile pepper olive oil.

*Tastes even better the next day.

*Believe it or not, children will actually eat this because of all the cheesy goodness (or maybe it was the bribe of sherbert for dessert...?).

*Not sure if it mattered, but I put the tomato slices directly on top of the eggplant slices (thought the moisture might help with cooking) and the zucchini and squash slices kind of around the sides and in between (to keep the cheese from falling through and possibly burning).

TEQUILA-MANGO BBQ DELIGHT

TEQUILA-MANGO BBQ DELIGHT



Ingredients:
(Makes enough for 4 entree portions, i.e., enough to cover 4 chicken breasts or fish filets)

1 mango
1 clementine or tangerine
1 cube Trader Joe's frozen cilantro (or 1/2 bunch fresh cilantro, minced)
6 Tbsp. Cholula hot sauce (or to taste)
1 Tbsp. crushed garlic
1 cup veggie or chicken broth
1 tsp. olive oil + 1 Tbsp. olive oil
1/2 tsp. apple cider vinegar
1 tomato, chopped
Black pepper, to taste
Salt, to taste
Tequila, poured to a count of 4
Splash of cooking sherry
Garlic powder, to taste
1/2 - 3/4 avocado, diced
1 yellow (crookneck) squash, thinly sliced and sprinkled with garlic powder
3/4 - 1 white onion, sliced
[Optional: 1 tsp. corn starch]

Directions:

1. To remove flesh of mango, slice with a sharp knife from one end to the other, repeat about an inch away and remove "wedge," slicing it from the center stone if necessary. Gently slice the skin off the wedge. Put mango in a blender.

2. Add Cholula, clementine, cilantro, tomato, 1 tsp. olive oil, apple cider vinegar, broth, crushed garlic, tequila, and black pepper to blender. Blend on high or "liquefy" until thoroughly mixed. Remove any chunks. Stir in garlic powder and salt to taste. Should yield approximately 2 cups of sauce.

3. In a deep sauce pan or wok, heat 1 Tbsp. olive oil and sherry over low-medium heat. Add squash and cook for 2-4 minutes, stirring occasionally. Pour in 1 1/3 cups of sauce and mix well. Continue to cook until sauce begins to thicken, stirring as necessary to prevent sticking or browning. [Stir in corn starch, mixed in water, if thicker sauce is desired.]

4. 3 minutes prior to serving, stir onion into sauce and mix well.

5. Barbecue chicken breasts or fish filets, basting each side with remaining 2/3 cup mango sauce 3 minutes prior to removing from flame.

6. Ladle sauce over chicken breasts or fish filets atop brown rice. Top each piece with avocado bits.

Notes:

*Consider making half the sauce without Cholula and tequila for kids' portions.

*I think halibut would be a good fish choice.

*Careful with this one...you might spoil your spouse who will then no longer be satisfied with leftover macaroni and cheese or cereal for dinner (unless he's my husband, and then cereal for dinner is always a welcome and viable option).

GIT YER GREENS ON CASSEROLE

GIT YER GREENS ON CASSEROLE

Easy, cheesy, low(ish) in fat, low(ish) in carbs, and oh-so-yummy!

Ingredients:
(Makes 4-5 entree portions)


1 package (1 lb.) Trader Joe's fresh Brussels Sprouts, quartered
1 1/2 cups asparagus, chopped into 1 inch pieces
1/2 package Trader Joe's Harvest Grains or 8 oz. brown rice, cooked according to package
3 oz. low-fat or fat-free cream cheese, cubed
4 oz. shredded low-fat or fat-free mozzarella cheese
1/2 lb. Trader Joe's All-Natural Free Range lean ground beef
2 oz. mushrooms, crumbled
1 shallot, finely diced
12 cherry tomatoes, halved
1/4 tsp. ground sage
Splash cooking sherry
Salt, to taste
Black pepper, to taste
Garlic powder, to taste
Squeeze of fresh lemon juice


Directions:


1. Preheat oven to 350 degrees.

2. Add Brussels Sprouts to a medium pot of boiling salted water. Cook for 3-4 minutes or until just tender. Quickly drain and submerge in ice water. Drain and set aside in a large bowl.

3. Add beef to a sautee or frying pan over medium-high heat. Sprinkle with black pepper, generous amount of garlic powder, and sage. Add shallot, sherry and mushrooms and stir well. Continue stirring and breaking apart with spoon until beef is just browned.

4. Add beef mixture, Harvest Grains or rice, asparagus, tomatoes, lemon juice and cheese to the bowl. Mix well. Season with salt, black pepper and garlic to taste.

5. Add mixture to a greased 2.5 liter casserole dish. Sprinkle with extra mozzarella.

6. Bake covered for 15 minutes. Remove cover and continue baking for 15 minutes or until cheese is melted.

7. Serve with an extra sprinkle of cheese, if desired.


Notes:


*Can easily be made vegetarian by substituting fake beef or leaving it out altogether.


*Kids can help by stirring ingredients in bowl.


*Very filling! No need for bread or side dishes.

FAST 'N FRESH ANGEL HAIR DIABLO

FAST 'N FRESH ANGEL HAIR DIABLO

The best part of this dish (my favorite thing to throw together for lunch) is that you can probably make it with what you've already got in your fridge and cabinets. The second best part is that it's delish! And the third best part is that each serving costs about $0.50...hard to beat!

Ingredients:

(Makes 2 adult-sized entree servings)

2 servings angel hair pasta

2 tomatoes, chopped

Handful of spinach, torn or sliced

2 green onions, sliced or cut with scissors

1/2 jalapeno, finely diced

2 eggs

Dash of thyme

Dash of basil

Black pepper, approximately 1/2 tsp.

Olive oil

Salt

Parmesan cheese, to taste (at least several Tbsp.)

Squeeze of fresh lemon juice

Red pepper flakes

[Optional: Few Tbsp. pasta sauce]

Directions:

1. Cook pasta according to package in salted water.

2. In the meantime, stir eggs over low heat in small omelette pan until well cooked.

3. Add cooked eggs to the bottom of a large bowl. Add red pepper, jalapeno, green onions, Parmesan cheese, black pepper, thyme, and basil.

4. Drain pasta when cooked and add to bowl. Drizzle with olive oil and lemon juice.

5. Top with tomatoes and spinach.

6. Stir very well and serve topped with extra cheese [and pasta sauce].

Notes:

*Kid-friendly if you leave out the jalapeno, green onion (if your kid is picky like mine) and red pepper.

*To make it even faster, use hot tap water to start with (cuts down on boiling time).

*To make it wheat-free, use Trader Joe's Brown Rice Spaghetti.

GRILLED HALIBUT WITH MANGO-CHOLULA SALSA

GRILLED HALIBUT WITH MANGO-CHOLULA SALSA





Time to fire up the 'q!


Ingredients:
(Makes 2 entree portions)


2 wild caught halibut steaks


Marinade -
Juice of 10 key limes
Juice of 2 clementines
1 Tbsp. Cholula hot sauce
1 Tbsp. olive oil
Splash cooking sherry
1 slice mango, juiced or crushed
1 Tbsp. crushed garlic
1/2 tsp. salt
Black pepper, to taste


Salsa-
1/3 mango, diced into bits
1/2 avocado, diced into bits
1/4 white onion, diced into bits


Directions:


1. Mix together marinade ingredients. Separate in two halves. Place halibut steaks on a plate and pour one half of the marinade over them, coating each side well, and set aside.

2. Gently mix other half of marinade with salsa ingredients. Cover bowl with plastic and refrigerate as long as possible.

3. Grill halibut for 5-7 minutes per side depending on thickness.

4. Scoop heaping spoonful of salsa on each steak and serve with spinach salad and grain side dishes.


Notes:


*For extra zest, drizzle extra Cholula over finished meal and sprinkle with chili powder.

*Works best if avocado is not too ripe so pieces stay firm and don't get all mushy.

*Best to leave skin on steaks when grilling to keep them moist.

*Don't be intimidated by mango - buy it still firm, let it ripen for a few days on your counter. When slicing, cut a wedge off with a very sharp knife. Then just ease the knife around the half-moon shape to take the skin off. It's much easier than I used to think. I've only seriously injured myself once so far, and that's pretty good for me.

SQUARE MEAL MAC 'N CHEESE

SQUARE MEAL MAC 'N CHEESE

This one is a shout-out to those of you with picky eaters...even my ultra-finicky daughter gets all the food groups in when I make this.

Ingredients:

(Makes approximately 2 kid-size portions)

1 packet Trader Joe's (or other single serving) Microwavable Mac 'n Cheese

10 baby carrots, sliced

Handful garbanzo beans, drained

Handful spinach leaves, torn or chopped into miniscule bits

Olive oil

Parmesan cheese

Water

Directions:

1. Heat olive oil in a small sautee pan over medium heat. Add garbanzo beans and cook for approximately 4 minutes, stirring occasionally.

2. Meanwhile, place carrots in a microwave safe bowl and add a few tablespoons of water. Cover with plastic wrap and microwave on high for one minute; stir; cook another minute; stir; cook one more minute.

3. Drain water from carrots and add to beans in pan.

4. Mash beans and carrots in pan with a fork until well mixed.

5. Follow directions for making mac 'n cheese.

6. Add spinach and a tablespoon or so of parmesan cheese to pan and mix well. Cook one or two more minutes.

7. Combine veggie mix with cooked mac 'n cheese. Sprinkle with more parmesan cheese.

Notes:

*Kids can help by stirring the cheese into the cooked macaroni (my daughter loves that).

*If necessary, feel free to recreate "Close Encounters of the Third Kind" with your parmesan pile...atleast they're getting dairy, grains, legumes and two colors (!) of veggies.

*This is a good one if you're trying to feed kids from different age groups...just leave out the extra parmesan for little ones when you're concerned about the sodium.

*My daughter will eat this despite a passionately-professed dislike of beans...I'm not sure she actually knows there are beans in it and I am not about to tell her. If you know her, please don't tell her either, okay?

SUPER-DUPER ONE POT RISOTTO

SUPER-DUPER ONE POT RISOTTO

Ingredients:
(Makes 2-3 entree servings)

1/2 - 2/3 box Trader Joe's Three Grains Blend (rice, barley & spelt)
3 1/2 cups vegetable broth
Splash red wine
1-2 Tbsp. olive oil
10 crimini mushrooms (stems removed), diced
1/4 yellow bell pepper, diced
1/4 red onion, diced
1 zucchini, diced
2 Tbsp. crushed garlic
2 Tbsp. light butter
2 Tbsp. dried parsley
1 shake dried thyme
1 shake dried oregano
1 tsp. dried basil
Couple shakes black pepper
1/4 cup + several Tbsp. grated Parmesan cheese
[Optional: red pepper flakes, to taste]
[Optional: few sprigs fresh parsley]

Directions:

1. In large pot, heat olive oil over medium-high heat.

2. Add mushrooms, bell pepper and onion to pot. Stir frequently for a couple of minutes, covering with lid in between (oil should be hot and sputtering).

3. Add garlic and red wine. Stir and cover a couple more minutes.

4. Add broth and spices, stir, cover and bring to boil.

5. Add Three Grains blend and stir. Reduce heat to medium, cover and continue to stir occasionally for approximately 10 minutes.

6. Add zucchini, stir, cover and continue to stir occasionally, for 8 more minutes or until all broth is absorbed.

7. Remove from heat and stir in butter and 1/4 cup Parmesan cheese [and red pepper].

8. Serve and sprinkle each portion with 1-2 Tbsp. Parmesan cheese [and add a sprig of fresh parsley].

Notes:

*Great served with a spinach salad (add garbanzo or white kidney beans for protein!) and toasted slices of hearty ciabatta or other yummy bread.

*Kids can help by dicing up mushrooms.

*I used Trader Joe's Reduced Sodium Savory Vegetable Broth, 3 packets in 3 1/2 cups hot water.

*Surprisingly filling and rich! Doesn't taste like it has so little oil and butter. Just ask the hubby. :)

LOOSEY-GOOSEY PASTA

LOOSEY-GOOSEY PASTA

So, say you want to impress your family by making your own pasta sauce from scratch...and say that sounds too long and arduous and not at all compatible with your busy lifestyle - no matter! You can make this one on the fly, I promise. It's called "Loosey-Goosey" because, as usual, I threw it together and didn't measure anything, so all amounts and cooking times are approximate.

Ingredients:
(Makes 3-4 entree portions)

1/2 package angel hair pasta (capellini)
1 Applegate Farms Sweet Italian chicken & turkey sausage, sliced
12 tomatoes, whole but poked with a knife
Olive oil
Worcestershire sauce, to taste (approximately 1 Tbsp.)
1 can tomato paste
Dried basil
Dried oregano
Dried thyme
Black pepper
Minced garlic, to taste (approximately 1 Tbsp.)
1/2 bag TJ's organic spinach leaves (approximately 3 oz.)
1/2 orange bell pepper, chopped
Handful thickly sliced mushrooms (i.e., pre-sliced in the bag from TJ's)
Cooking sherry or other white wine
Parmesan cheese
Red pepper flakes

Directions:

1. Heat a large pot of water with a dash of olive oil and salt in it. Once it boils, turn the heat all the way down to keep it hot while preparing the sauce.
2. Meanwhile, pour a generous amount of olive oil into a wok or other large pan over medium-high heat.
3. Add sausage and tomatoes to the pan. Heat for 2 minutes.
4. Start breaking up tomatoes with a wooden spoon and stirring sausage around to prevent burning or sticking. Cook several more minutes, until tomatoes are soft and starting to break apart easily.
5. When there is a good amount of liquid in the pan, add mushrooms and spinach. Stir for a minute or two, breaking up the mushrooms with the spoon.
6. Add tomato paste, Worcestershire sauce, garlic, black pepper, dried herbs, splash of sherry. Stir well for a minute or two, then reduce heat to low and cover, stirring occasionally.
7. Turn water back up to boiling, add pasta and cook according to package (approximately 3 minutes), stirring frequently.
8. Remember that you didn't add the bell pepper to the sauce yet and decide to throw it in with the pasta. Realize later that this is an awesome way to cook it (for both texture and flavor), and commit to trying to remember to do it this way in the future. Feel really self-satisfied for being an innovator, conveniently ignoring that it was the result of being scatterbrained and a bit harried.
9. Drain pasta/bell pepper, douse with cold water and toss with a bit of olive oil to keep it from sticking.
10. Serve with a generous portion of sauce and sprinkle with parmesan cheese and red pepper.

Notes:

*Angel hair is popular with the preschool set.

*Applegate Farms is a small company that makes a bunch of different organic, humanely-raised meat products. Look for it at health food stores and Whole Foods.

*I like the size and especially the flavor of the Campari tomatoes-on-the-vine from Costco - yum!!

*If your kid enjoys cooking, have her break up the mushrooms prior to adding to the pan.