vegetable

Oven Roasted Broccoli

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Ingredients

  • 1 (16-ounce) bag of frozen broccoli, thawed
  • 2 tablespoons olive oil
  • ½ teaspoon salt
  • Black pepper to taste
  • ¼ cup grated Parmesan cheese
  • ½ lemon (or 1 Tablespoon lemon juice)

Directions

  1. Preheat oven to 450 degrees Fahrenheit.
  2. Pat broccoli dry with a paper towel
  3. In a bowl, mix the broccoli, olive oil, salt and pepper.
  4. Carefully spread the coated broccoli on to the sheet in a single layer. Roast for 15-18 minutes until the broccoli starts to brown.
  5. Remove from the oven. Sprinkle parmesan cheese over the broccoli and continue to roast for 1-2 minutes more.
  6. Squeeze half of one lemon over the broccoli and toss together.

Sauteed Green Beans

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Sauteed Green Beans on a plate

Makes 4 servings.

  • Preparation: 5 min
  • Cooking: 5 min
  • Ready in: 10 min

Ingredients

  • 1 ½ tablespoons olive oil
  • 1 pound fresh green beans, trimmed
  • 3 cloves fresh garlic OR 1 tsp. garlic powder
  • 1/2 teaspoon salt
  • 1/8 teaspoon pepper

Directions

  1. Wash hands with warm water and soap.
  2. Heat olive oil in a skillet over medium heat. Add the garlic and cook until fragrant. Do not burn.
  3. Add green beans, salt, and pepper and cook until desired tenderness is reached, 5 to 10 minutes

Vegan Stuffed Peppers

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Ingredients

  • 1 tbsp olive oil
  • 1 medium yellow onion, diced
  • 1 medium tomato, diced
  • 1-2 cloves garlic, minced
  • 2 tsp chili powder (optional)
  • 1 tsp cumin (optional)
  • 1 tsp paprika (optiona )
  • 1 cup dry rice (basmati or jasmine recommended)
  • 2 1/2 cups vegetable stock
  • 1 can black beans, drained and rinsed
  • 4 large bell peppers

Directions

  1. Pre heat the oven to 400 degrees and line a large baking sheet with parchment paper or foil
  2. Cut off the pepper tops and remove the seeds
  3. Roast for 10-15 min seasoned with salt and pepper
  4. In a large skillet, combine olive oil, diced onion, and diced tomato
  5. Cook 4-5 min over medium heat
  6. Add minced garlic, chili powder, cumin, and paprika to the skillet
  7. Stir in and cook for 1-2 min
  8. Stir in the dry rice
  9. Stir in the vegetable broth and increase skillet to high heat until boiling
  10. Stir in black beans
  11. Cover the skillet and simmer over low heat for 15 min
  12. Spoon the filling into the roasted peppers and add any additional toppings you want

One Pot Mac and Cheese

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One Pot Mac and Cheese in a bowl

Makes 1 serving.

A great way to add veggies into your child's meal!

Ingredients

  • 1/2 cup whole-wheat elbow macaroni
  • 1 cup water
  • 1/4 cup low-fat milk
  • 1/2 cup shredded cheddar cheese
  • 1/4 cup frozen peas

Directions

  1. Wash hands with soap and warm water.
  2. In a medium pot over high heat, bring the water to a boil.
  3. Add the pasta to the pot, reduce heat to medium-low, and boil for 8-10 minutes.
  4. Drain the water.
  5. Add the milk, cheese and peas to the pasta in the pot. Stir over medium-low heat until heated through and cheese is melted.

    Autumn Squash Bisque with Ginger

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    Ingredients

    • 2 teaspoons oil
    • 2 cups sliced onions
    • 2 lbs. winter squash, cut into 2-inch cubes (4 generous cups)
    • 2 pears, peeled, and diced
    • 2 cloves garlic, peeled and crushed
    • 2 Tbsp. chopped, peeled ginger (or 1 tsp. ground ginger)
    • 1⁄2 tsp. thyme
    • 4 cups low-sodium chicken or vegetable broth
    • 1 cup water
    • 1 Tbsp. lemon juice 1⁄2 cup plain nonfat yogurt

    Directions

    1. Add onions and cook, stirring constantly until softened, 3 to 4 minutes.
    2. Add squash, pears, garlic, ginger and thyme; cook, stirring, for 1 minute.
    3. Add broth and water; bring to a simmer.
    4. Reduce heat to low, cover, and simmer until squash is tender, 35-45 minutes.
    5. Puree soup, in batches, if necessary, in a blender. (Follow blender directions for pureeing hot liquids.)
    6. Return soup to pot and heat through. Stir in lemon juice.
    7. Garnish each serving with a spoonful of yogurt.

    Pumpkin Soup

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    Ingredients

    • 1 tablespoon butter
    • 1/2 small onion, finely chopped
    • 1 (15 oz.) can solid packed pumpkin (use 100% pumpkin; pumpkin pie mixes contain sugar)
    • 2 cups water
    • 1/2 cup milk
    • 1 tablespoon maple syrup
    • ¼ teaspoon salt freshly ground pepper to taste

    Directions

    1. Melt butter in a large saucepan over medium heat; add onion and cook, stirring often until very soft, about 8 minutes. Do not burn.
    2. Add pumpkin, water, milk, syrup, salt and pepper; bring to a boil.
    3. Reduce heat and simmer for 10 minutes, whisking often.
    4. Let cool and then cover and chill. Bring to a simmer before serving.

    Bean Magic

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    bean salad in a bowl

    Beans – dried,canned,cooked. Kidney,garbanzo,pinto. White,black,red,pink... so many kinds! Bean are full of vitamins, minerals, protein and fiber that are important for your health. Because beans are high in protein, you can use less meat, chicken or fish in meals that include beans.

    Bean Basics

    1. Check the beans, a handful at a time, and throw away dirt, small rocks or beans that are broken, discolored or shriveled.
    2. Place the good beans in a pot, strainer or colander.
    3. Rinse a few times with cold running water.
    4. Put clean beans in a large pot. Add water to cover the beans. Remember, dry beans will soak up liquid and can double or triple in size, so make sure you add plenty of water.
    5. Soak the beans in one of these ways: *TO USE BEANS THE SAME DAY, follow steps 1 - 4. Bring water to a boil, and boil rapidly for 2 minutes. Turn off the heat, cover and let the beans soak in the water for about 1 hour. *TO USE THE BEANS THE NEXT DAY, follow steps 1 - 4. Soak the beans overnight.
    6. Drain the soaked beans. Rinse and drain.
    7. Put beans in a large pot, cover with fresh water (see the chart for how much water to use).
    8. Bring to a boil, then turn heat down to low. Cover the pot and cook beans slowly until tender.
    9. You may need to add more liquid before the beans have finished cooking.
    10. The beans are now ready to use in other recipes that call for cooked beans.
    11. For some recipes that have a long cooking time (soups or baked beans) you can use the beans after step 6 and follow the directions in the recipe.
    12. Freeze some cooked beans to use later. Simply defrost and use as you would use canned beans.

    Baked Squash

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    Baked squash on a pan sheet

    Did you know? Squash is packed with vitamin A (good for eyes, skin and immune system), vitamin C (good for healing and fighting off illness) and contains lots of fiber for digestive health!

    Ingredients

    • 1 squash (butternut, acorn, pumpkin)
    • 1 tsp. butter (optional)
    • 1 tsp. brown sugar Handful of walnuts (optional)
    • Sprinkle of dried cranberries or raisins (optional)

    Directions

    1. Poke several holes in the squash.
    2. Microwave on high, 6-8 minutes OR bake on a baking sheet at 350° F. for 20-25 minutes just to soften the squash.
    3. Carefully cut the squash in half - careful, it might be hot! Remove and save the seeds.
    4. Place both halves on a baking sheet with flesh side up.
    5. Spread a small amount of butter (optional) on each half. Sprinkle brown sugar over squash flesh. Add a small handful of chopped walnuts if desired. Sprinkle dried cranberries or raisins on each half, if desired.
    6. Bake 15-20 minutes at 350° F. Poke the squash to see if it's tender. If tender, remove and let slightly cool. Scoop out the flesh and serve.

    Don't want to let the squash seeds go to waste? HERE IS A QUICK AND EASY RECIPE TO PUT THEM TO USE! YOU CAN USE PUMPKIN SEEDS, TOO!

    Ingredients

    • 1 cup winter squash seeds
    • 1 tbsp. olive oil
    • 1/2 tsp. salt Instructions
    1. Preheat the oven to 275 ° F. Line a baking sheet with aluminum foil.
    2. After removing the seeds from the squash, rinse with water and remove any strings of squash. Pat dry, and place in a small bowl.
    3. Stir the olive oil and salt with the seeds until evenly coated and spread out in an even layer on the prepared baking sheet.
    4. Bake for 15 minutes, or until the seeds start to pop. Remove from oven and cool on the baking sheet before serving. Enjoy

    Basic Tomato Sauce

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    tomato sauce and small tomatoes

    Makes: 6 servings

    Serving size: 1/4 cup

    Ingredients

    • 2 Tbsp. vegetable oil
    • 1 onion (medium, chopped)
    • 3 cloves garlic (chopped)
    • 1 pound fresh tomatoes, (seeds removed and chopped) OR 1 can (14 ½ oz), peeled tomatoes (chopped)
    • 3 Tbsp. fresh basil (chopped) OR
    • 1 Tbsp. dried basil
    • 1/2 tsp. black pepper
    • 1/4 tsp. salt
    • 1 tsp. sugar
    • 3 Tbsp. tomato paste

    Directions

    1. Heat oil in a large skillet over medium heat. Add the onion and cook until soft.
    2. Stir in garlic and cook 1 minute. Stir in tomatoes, black pepper, sal, and sugar. If using dried basil, add it here as well.
    3. Cook 15 minutes.
    4. Stir in tomato paste and cook another 15 to 20 minutes. Add the fresh basil during the last 3-4 minutes of cooking.

    Easy Vegetable Fried Rice

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    Vegetable Fried Rice

    A healthier version of take-out!

    Makes 4 servings

    Ingredients

    • 1 cup uncooked brown rice
    • 1 Tablespoon oil (vegetable, olive, or canola oil work well)
    • 1 bag frozen mixed vegetables (12 ounces), thawed
    • 2 large eggs
    • 3 Tablespoons reduced-sodium soy sauce
    • ½ teaspoon garlic powder (optional)

    Directions

    1. Wash hands with warm water and soap.
    2. In a medium saucepan, cook the brown rice according to package directions. Set aside.
    3. In a large skillet, warm the oil over medium heat. Add the mixed vegetables. Cook, stirring often, until warm.
    4. Whisk eggs in a small bowl. Clear a spot in the skillet, and add in eggs. Cook, stirring eggs often, until scrambled.
    5. Add rice, garlic powder (if using), and soy sauce to the skillet, and stir everything together until combined and warm.