Our daily food choices have a profound effect on God’s creation. Growing, processing, transporting, and cooking our food can use tremendous amounts of energy, water and chemicals. The Creation Care Team asks you to consider making changes to your eating habits in an effort to reduce the negative effects on our planet and our bodies. Eat green – it’s good for the environment and your health!


3-Bean Vegetarian Chili
Apple and Red Cabbage Slaw
Blueberry Walnut Salad
Butternut Squash Soup
Carrot Salad with Cranberries and Ginger
Cauliflower Soup
Coconut Curry Pumpkin Soup
Chickpea Burgers
Corn Salad with Tomatoes, Feta, and Mint
Grilled Kale Salad with Lemon Dressing
Green Chile-Tortilla Scramble
Pappardelle with Mushrooms
Pea Soup
Pumpkin Soup
Quinoa and Black Beans
Quinoa Stuffed Peppers
Quinoa and Black Beans
Roasted Butternut Soup with Goat Cheese Toasts
Roasted Carrot Tacos with Cilantro and Carrot Green Chimichurri
Spaghetti Squash
Spaghetti Squash Lasagna with Broccolini
Roasted Spaghetti Squash with Shallots
Spinach and Mushroom Pasta
Spinach Cheese Bake
Summer Vegetable Soup
Super Summer Kale Salad
Stovetop Avocado Mac and Cheese
Tofu and Veggies in Peanut Sauce
Tofu with Peanut-Ginger Sauce
Vegan Bean Taco Filling
Vegetal and Chick Pea Curry
Vegetarian Breakfast Burrito
Vegetarian Chili
Vegetarian Korma
Wheat Berry Salad

3-Bean Vegetarian Chili(from
2 red bell peppers
3 tablespoons extra-virgin olive oil
1 cup chopped onion
2 teaspoons ground cumin
1 teaspoon crushed red pepper
1 teaspoon paprika
1/4 teaspoon salt
4 garlic cloves, thinly sliced
2 cups organic vegetable broth
1 1/2 cups (1/2-inch) cubed peeled butternut squash
1 (28-ounce) can no-salt-added tomatoes, undrained and chopped
1 (15-ounce) can pinto beans, rinsed and drained
1 (15-ounce) can cannellini beans, rinsed and drained
1 (15-ounce) can red kidney beans, rinsed and drained
1/2 cup thinly sliced green onions


  1. Preheat broiler.
  2. Cut bell peppers in half lengthwise. Remove and discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet. Broil 15 minutes or until blackened. Place pepper halves in a zip-top plastic bag; seal. Let stand 15 minutes. Peel and chop peppers.
  3. Heat a Dutch oven over medium-low heat. Add oil to pan; swirl to coat. Add onion; cook 15 minutes, stirring occasionally. Stir in cumin and next 4 ingredients (through garlic); cook 2 minutes, stirring frequently. Add bell peppers, broth, squash, and tomatoes; bring to a simmer. Cook 20 minutes, stirring occasionally. Add beans; simmer 25 minutes or until slightly thick, stirring occasionally. Sprinkle with green onions. 

Apple and Red Cabbage Slaw
Serves 6, 30 minutes or fewer
This fall slaw is packed with surprises: cilantro, citrus, and crunchy-sweet apples.

3 cups coarsely grated red cabbage
1 medium orange bell pepper, thinly sliced
1 Granny Smith apple, cored and cut into matchsticks (1¼ cups)
1 cup cilantro leaves, chopped
3 Tbs. fresh orange juice
2 Tbs. apple cider vinegar
1 Tbs. agave nectar
2 tsp. whole-grain Dijon mustard
2 tsp. olive oil

1. Toss together cabbage, bell pepper, apple, and cilantro in large bowl.
2. Whisk together remaining ingredients in small bowl. Drizzle dressing over cabbage mixture, and toss to combine. Season with salt and pepper, if desired.

Blueberry Walnut Salad
Serves 6

10 oz. mixed salad greens
1 pint fresh blueberries
1/4 cup walnuts
1/2 cup raspberry vinaigrette salad dressing
1/4 cup crumbled feta cheese
In a large bowl, toss the salad greens with the blueberries, walnuts,
and dressing. Top with the feta cheese to serve.

Butternut Squash Soup
3 pounds unpeeled butternut squash, halved and seeded
2 large unpeeled onions
1 small garlic bulb
1/4 cup olive oil
2 tablespoons minced fresh thyme or 2 teaspoons dried thyme
3 to 3-1/2 cups vegetable broth
1/2 cup heavy whipping cream
3 tablespoons minced fresh parsley
1/2 teaspoon salt
1/4 teaspoon pepper
Sprigs fresh thyme, optional

Preheat oven to 350°. Cut squash into eight large pieces. Place cut side up in a 15x10x1-in. baking pan. Cut 1/4 in. off tops of onion and garlic bulbs (the end that comes to a closed point). Place cut side up in baking pans. Brush with oil; sprinkle with thyme. Cover tightly and bake 1-1/2 to 2 hours or until vegetables are very tender. Uncover and let stand until lukewarm. Remove peel from squash and onions; remove soft garlic from skins. In a large bowl, combine vegetables, broth and cream. Puree in small batches in a blender until smooth; transfer to a large saucepan( check the magic bullet vs nutribullet comparison if you happen to have no blender). Add parsley, salt and pepper; heat through (do not boil). Garnish with thyme if desired. Yield: 8 servings (2 quarts).

1 serving (1 cup) equals 203 calories, 13 g fat (4 g saturated fat), 20 mg cholesterol, 510 mg sodium, 22 g carbohydrate, 6 g fiber, 3 g protein.

Carrot Salad with Cranberries and Ginger
7 large green onions ½ cup rice vinegar
1 tsp tamari
1 Tbs orange juice
1 ½ Tbs honey
2 Tbs grated fresh ginger
4 cups coarsely grated carrots
½ cup juice-sweetened dried cranberries
2 Tbs pumpkin or sunflower seeds (optional)

Cut tops off green onions. Cut tops lengthwise into thin strips and cut strips into 2-in pieces. Chop half of the onion bottoms.

Place remaining bottoms loosely. Add vinegar, tamari, orange juice, honey, and ginger. Puree. Strain puree into measuring cup.

Place carrots, cranberries, and onion tops and bottoms in large bowl. Toss with enough dressing to coat. Spinkle on pumpkin or sunflower seeds. from Whole Foods Market

Cauliflower Soup
1 medium head cauliflower, broken into florets
1 medium carrot, shredded
1/4 cup chopped celery
2-1/2 cups water2 teaspoons chicken or 1 vegetable bouillon cube
3 tablespoons butter
3 tablespoons all-purpose flour
3/4 teaspoon salt
1/8 teaspoon pepper
2 cups 2% milk
1 cup (4 ounces) shredded cheddar cheese
1/2 to 1 teaspoon hot pepper sauce, optional
In a large pan, combine the cauliflower, carrot, celery, water and bouillon. Bring to a boil. Reduce heat; cover and simmer for 12-15 minutes or until vegetables are tender (do not drain
In another large saucepan, melt butter. Stir in the flour, salt and pepper until smooth. Gradually add milk. Bring to a boil over medium heat; cook and stir for 2 minutes or until thickened. Reduce heat. Stir in the cheese until melted. Add hot pepper sauce if desired. Stir into the cauliflower mixture. Yield: 8 servings (about 2 quarts).

chickpea burgerChickpea Burgers 
Makes 4 servings

1/4 cup rolled oats
1/8 cup pepitas (pumpkin seeds)
1 can garbanzo beans (or chickpeas), no salt added, rinsed and drained
1 medium carrot, grated
1/2 cup parsley leaves
1 tbsp. tahini
1 tbsp. olive oil
2 cloves garlic, minced
1/2 tsp. kosher salt
1/4 tsp. chili powder
1/8 tsp. cayenne pepper
1/8 tsp. red pepper flakes
1/8 tsp. cumin

In food processor, combine rolled oats and pepitas. Process until coarsely ground.

Add carrot, parsley, tahini, olive oil, garlic, salt, chili powder, cayenne pepper, red pepper flakes, and cumin. Process until well-combined, about 30 seconds. Stop once to scrape down sides if needed.

With wet hands, form mixture tightly into four equal patties. In a nonstick skillet or on a nonstick griddle surface, cook patties for 3-5 minutes per side until lightly browned. Serve on whole wheat buns.

Coconut Curry Pumpkin Soup   (serves 3-6)
1/4 cup coconut oil
1 cup chopped onions
1 clove garlic, minced
3 cups vegetable broth
1 teaspoon curry powder
1/2 teaspoon salt
1/4 teaspoon ground coriander
1/4 teaspoon crushed red pepper flakes
2 cups freshly cooked (or 1 15-oz can) pumpkin
1 cup light coconut milk

  1. Heat the coconut oil in a deep pot over medium-high heat. Stir in the onions and garlic; cook until the onions are translucent, about 5 minutes. Mix in the vegetable broth, curry powder, salt, coriander, and red pepper flakes. Cook and stir until the mixture comes to a gentle boil, about 10 minutes. Cover, and boil 15 to 20 minutes more, stirring occasionally. Whisk in the pumpkin and coconut milk, and cook another 5 minutes.
  2. Pour the soup into a blender, filling only half way and working in batches if necessary; process until smooth. Return to a pot, and reheat briefly over medium heat before serving.


Corn Salad with Tomatoes, Feta, and Mint

  • 2 to 3 cups raw or cooked corn kernels (from 4 to 6 ears)
  • 1 large or 2 medium ripe tomatoes, cut into fairly small pieces
  • 4 ounces feta cheese, crumbled (about 1 cup)
  • 3 tablespoons extra virgin olive oil
  • ½ cup chopped fresh mint leaves
  • Salt and freshly ground black pepper Nutritional analysis per serving (4 servings) Note: Nutrient information is not available for all ingredients. Amount is based on available data. Preparation

290 calories; 17 grams fat; 5 grams saturated fat; 8 grams monounsaturated fat; 1 gram polyunsaturated fat; 26 grams carbohydrates; 3 grams dietary fiber; 5 grams sugars; 7 grams protein; 25 milligrams cholesterol; 267 milligrams sodium 

  1. Put the corn, tomatoes, and cheese in a medium salad bowl. Drizzle with the olive oil and toss.
  2. Add the mint leaves and toss again. Taste and add salt and pepper. Serve.

Grilled Kale Salad with Lemon Dressing

For the lemon vinaigrette*
1/4 cup olive oil
1 medium lemon, juiced
1/4 cup apple cider vinegar
2 tablespoons maple syrup
1 tablespoon Dijon mustard

For the kale salad
1 bunch kale, stems removed
2 tablespoons olive oil
1 shallot, sliced thinly
2 medium peaches, sliced
1/4 cup toasted hazelnuts

Combine all vinaigrette ingredients and set aside.
Heat your grill or grill pan to medium.
Brush kale lightly with olive oil on both sides.
Place kale directly on the grill, and cook for 1–2 min. before flipping and cooking for 1 min. on the other. Kale should wilt and char slightly. Watch closely to ensure it doesn’t burn.
Repeat until all kale has been grilled. Transfer to a serving platter.
Top kale with peaches, shallots and hazelnuts.
Drizzle with dressing as desired.

*Recipe yields roughly 3/4 cup of salad dressing, so don’t feel as though you need to use it all. The dressing keeps well in the fridge.

Nutrition Information
Serves: 4 | Serving Size: 1/4 salad + 2 tablespoons dressing
Per serving: Calories: 215; Total Fat: 15g; Saturated Fat: 2g; Monounsaturated Fat: 11g; Cholesterol: 0mg; Sodium: 61mg;
Carbohydrate: 18g; Dietary Fiber: 3g; Sugar: 11g; Protein: 4g
Nutrition Bonus: Potassium: 474mg; Iron: 8%; Vitamin A: 140%; Vitamin C: 148%; Calcium: 11%

From: Hello Healthy:
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green chile tortilla scrambleGreen Chile-Tortilla Scramble
Adapted from “Mollie Katzen’s Sunlight Café”
Preparation time: 25 minutes
Yield: 6 servings

2 corn tortillas
1 1/2 tablespoons olive oil
1 heaping cup minced onion
1 cup minced green chiles
1/2 teaspoon pure ground chile powder
1/4 teaspoon salt
2 teaspoons minced garlic
1 cup cooked pinto beans (optional)
6 large eggs

Optional Toppings
Cherry tomatoes (cut in half, unless tiny)
Grated jack cheese
Sour cream
Salsa (any kind)

Cut the tortillas into small, thin strips about 1/2 inch wide with a knife or scissors, and set aside.

Place a 10-inch skillet or sauté pan over medium heat. After several minutes, add 1 tablespoon of the olive oil, wait about 10 seconds, then swirl to coat the pan. Turn the heat up to medium-high, add the onions, and sauté for 5 minutes.

Stir in the chiles, chile powder, and salt, and sauté for another 5 minutes, keeping the heat at medium-high.

Add a little more olive oil (about 1 1/2 teaspoons), plus the garlic and tortilla strips. Cook and stir over medium-high heat for another 10 minutes, or until the vegetables are very tender and the tortillas turn a deep golden brown. Gently stir in the beans, if desired. Keep the pan hot.

Break the eggs into a bowl and beat until smooth. Pour them into the hot pan, and scramble them into the vegetable-tortilla mixture. This will go quite quickly. Remove the pan from the heat when the eggs are mostly set but still moist. (They will continue cooking from their own heat, and we want to prevent them from becoming dry.)

Serve hot, topped with cherry tomatoes, a light sprinkling of grated cheese, if desired, and/or additional toppings of your choice.

Vegetarian recipe from Terri Koehler

2 c brown rice, cooked
½ c oatmeal (uncooked)
3-4 eggs
¾ lb shredded cheddar cheese
1 c chopped walnuts
2 cloves garlic, crushed
2 med onions fresh
ground pepper to taste

While rice is cooking, beat eggs in large bowl and add all other ingredients. Stir in cooked rice. Put in oiled loaf pan. Bake at 350oF for at least 60 min until golden.

Pappardelle with Mushrooms
1/2 cup dried porcini mushrooms (about 1/2 ounce)
2/3 cup boiling water
8 ounces uncooked pappardelle pasta or bucatini
3 1/4 teaspoons salt, divided
1 tablespoon olive oil
1/4 cup finely chopped shallots
2 (4-ounce) packages exotic mushroom blend, sliced or coarsely chopped
2 garlic cloves, minced
2 tablespoons dry sherry
2 ounces Parmigiano-Reggiano cheese, divided
1/4 cup heavy whipping cream
1 teaspoon finely chopped fresh sage
1/2 teaspoon cracked black pepper
1 teaspoon truffle oil
Sage leaves (optional)


  1. Rinse porcini thoroughly. Combine porcini and 2/3 cup boiling water in a bowl; cover and let stand 30 minutes. Drain in a sieve over a bowl, reserving 1/4 cup soaking liquid. Chop porcini.
  2. Cook pasta with 1 tablespoon salt in boiling water 10 minutes or until al dente; drain in a colander over a bowl, reserving 1/4 cup cooking liquid.
  3. Heat oil in a large skillet over medium-high heat. Add shallots, mushroom blend, and garlic; sauté 5 minutes, stirring frequently. Stir in porcini, sherry, and remaining 1/4 teaspoon salt; cook 1 minute or until the liquid evaporates.
  4. Finely grate 1 ounce cheese; crumble remaining cheese. Reduce heat to medium. Stir pasta, 1/4 cup reserved cooking liquid, 1/4 cup reserved porcini soaking liquid, 1/4 cup grated cheese, cream, chopped sage, and pepper into mushroom mixture; toss well to combine.

Drizzle with truffle oil; toss. Place about 1 1/4 cups pasta mixture on each of 4 plates; top each serving with about 1 tablespoon crumbled cheese. Garnish with sage leaves, if desired.

Pea Soup
1 tablespoon vegetable oil
1 onion, chopped
1 bay leaf
3 cloves garlic, minced
2 cups dried split peas
1/2 cup barley
1 1/2 teaspoons salt
7 1/2 cups water
3 carrots, chopped
3 stalks celery, chopped
3 potatoes, diced
1/2 cup chopped parsley
1/2 teaspoon dried basil
1/2 teaspoon dried thyme
1/2 teaspoon ground black pepper

In a large pot over medium high heat, saute the oil, onion, bay leaf and garlic for 5 minutes, or until onions are translucent. Add the peas, barley, salt and water. Bring to a boil and reduce heat to low. Simmer for 2 hours, stirring occasionally.

Add the carrots, celery, potatoes, parsley, basil, thyme and ground black pepper. Simmer for another hour, or until the peas and vegetables are tender.

Pumpkin Soup
3/4 cup water, divided
1 small onion, chopped
1 can (15 ounces) pumpkin puree
2 cups unsalted vegetable broth
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 cup fat-free milk
1/8 teaspoon black pepper
1 green onion top, chopped

In a large saucepan, heat 1/4 cup water over medium heat. Add onion and cook until tender, about 3 minutes. Don’t let onion dry out.

Add remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil, reduce heat and simmer for 5 minutes. Stir in the milk and cook until hot. Don’t boil.

Ladle soup into warmed bowls and garnish with black pepper and green onion tops. Serve immediately.


quinoa and black beans

Quinoa and Black Beans
1 tsp vegetable oil
1 onion, chopped
3 cloves garlic, peeled and chopped
3/4 cup uncooked quinoa
1 1/2 cups vegetable broth
1 teaspoon ground cumin
1/4 teaspoon cayenne pepper
salt and pepper to taste
1 cup frozen corn kernels
2 (15 ounce) cans black beans, rinsed and drained
1/2 cup chopped fresh cilantro

Heat the oil in a medium saucepan over medium heat.
Stir in the onion and garlic, and saute until lightly browned.
Mix quinoa into the saucepan and cover with vegetable broth.
Season with cumin, cayenne pepper, salt, and pepper.
Bring the mixture to a boil.
Cover, reduce heat, and simmer 20 minutes.
Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through.
Mix in the black beans and cilantro.

quinoa stuffed peppersQuinoa Stuffed Peppers

Makes 6 servings

1 cup quinoa, rinsed and drained
2 cups water
2 tablespoons olive oil
1 small onion, diced
2 cloves garlic, minced
1 zucchini, diced
1 small eggplant, diced
1 tomato, diced
1 cup tomato sauce
salt and ground black pepper to taste
6 bell peppers, tops cut off and seeded
1 cup shredded mozzarella cheese, or more to taste

Preheat oven to 350 degrees F (175 degrees C). Line a deep baking dish with aluminum foil.

Mix quinoa and water together in a saucepan; bring to a boil. Cover, reduce heat, and simmer until quinoa is tender and water is absorbed, about 15 minutes.

Heat olive oil in a large skillet over medium heat; cook and stir onion and garlic until fragrant and slightly translucent, 5 to 7 minutes. Add zucchini, eggplant, and tomato; cook until slightly tender, 3 to 5 minutes. Stir tomato sauce into vegetable mixture; cover and simmer until vegetables have softened, about 10 more minutes.

Stir quinoa into vegetable mixture. Season with salt and pepper. Fill bell peppers with quinoa-vegetable mixture. Place peppers in prepared baking dish. Cover dish with aluminum foil.

Bake in the preheated oven until bell peppers are slightly tender, about 18 minutes. Remove aluminum foil cover; sprinkle peppers with mozzarella cheese. Bake until cheese is bubbling and melted, about 5 more minutes.

Roasted Butternut Soup with Goat Cheese Toasts
1 (2 1/2-pound) butternut squash
Cooking spray
1 tablespoon extra-virgin olive oil
1 1/2 cups chopped onion
3 garlic cloves, minced
6 cups Roasted Vegetable Stock
2 cups coarsely chopped peeled Yukon gold potatoes
2 teaspoons chopped fresh sage
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 bay leaf
6 (1-ounce) slices French bread baguette
1/2 cup (2 ounces) goat cheese, crumbled
1 tablespoon finely chopped fresh chives
2 tablespoons chopped fresh parsley
2 teaspoons honey

Preheat oven to 400°.

  1. Cut squash in half lengthwise; discard seeds. Place squash, cut sides down, on a foil-lined baking sheet coated with cooking spray. Bake at 400° for 30 minutes or until tender. Cool. Discard peel; mash pulp.
  2. Preheat broiler.
  3. Heat a Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add onion; sauté 4 minutes, stirring occasionally. Add garlic; sauté 30 seconds, stirring constantly. Add squash, Roasted Vegetable Stock, and next 5 ingredients (through bay leaf); bring to a boil. Reduce heat, and simmer 45 minutes or until potato is tender, stirring occasionally. Let stand 10 minutes. Discard bay leaf.
  4. Place bread slices in a single layer on a baking sheet. Broil 2 minutes or until toasted. Sprinkle about 4 teaspoons cheese on each slice; sprinkle evenly with chives.

Place one-third of vegetable mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure twice with remaining squash mixture. Return pureed mixture to pan; cook over medium heat 3 minutes or until thoroughly heated. Stir in parsley and honey. Serve with toasts.


Roasted Carrot Tacos with Cilantro and Carrot Green Chimichurri
Serves 2-3
Note: If you plan on making the chimichurri, be sure to buy carrots with their leafy green tops (as opposed to trimmed carrots)

Ingredients for the Roast Carrot tacos:
4 carrots (Reserve the green carrot tops for the chimichurri)
1-2 parnsips
1 small yellow onion, diced
1 tablespoon olive oil
2 teaspoons ground cumin
1 teaspoon lime zest
1 teaspoon cayenne pepper
1/2 teaspoon salt
1/2 teaspoon pepper
1 can of black beans
Corn tortillas

Optional garnishes:
Cotija cheese
Sliced radishes
Lime wedges

Ingredients for the Cilantro & Carrot Green Chimichurri
1 large handful of cilantro
Carrot greens (from the 4 carrots)
1 serrano chili, stem and seeds removed
2 cloves of garlic, peeled
Salt & pepper, to taste
The juice of 1 lime
1/4 olive oil

Preheat the oven to 400 degrees F.

Cut the carrots and parnsips into 1/2″ chunks. Toss the carrots and parsnips with the olive oil, cumin, lime zest, salt, pepper, and half of the minced onions (reserve the rest of the onions for garnishing your tacos).

Spread the carrot mixture in an even layer on a baking sheet. Roast for 15-20 minutes, or until the carrots and parnsips are fork tender. (Be careful not to overcook, I prefer my carrots to still have a bit of crunch!). Once the carrots are roasted to your liking, remove from the oven and set aside until you are ready to assemble the tacos.

Meanwhile, heat the black beans in a small pan on the stove.

To assemble the chimichurri, pulse the garlic cloves and serrano chili together in a food processor. Add in the carrot greens, cilantro, salt, pepper, and lime juice and process while pouring the olive oil in a steady stream. Blend until the mixture is well combined. (Note: I prefer my chimichurri to have a little bit of texture, so I’m careful not to over-mix.)

To assemble the tacos, fill each tortilla with a heaping spoonful of black beans and a heaping spoonful of the roasted veggies. Top with diced onions, cotija cheese, and the chimichurri. Garnish with lime juice and a dash of your favorite hot sauce!

Spaghetti Squash

Makes 6 servings

1 spaghetti squash, halved lengthwise and seeded
2 tablespoons vegetable oil
1 onion, chopped
1 clove garlic, minced
1 1/2 cups chopped tomatoes
3/4 cup crumbled feta cheese
3 tablespoons sliced black olives
2 tablespoons chopped fresh basil

Preheat oven to 350 degrees F (175 degrees C).
Lightly grease a baking sheet.

Place spaghetti squash with cut sides down on the prepared baking sheet, and bake 30 min. in the preheated oven, or until a sharp knife can be inserted with only a little resistance. Remove squash from oven and set aside to cool enough to be easily handled.

Meanwhile, heat oil in a skillet over medium heat. Cook and stir onion in oil until tender. Add garlic; cook and stir until fragrant, 2 to 3 min. Stir in tomatoes and cook until tomatoes are warmed through.

Use a large spoon to scoop the stringy pulp from the squash and place in a medium bowl. Toss with the vegetables, feta cheese, olives, and basil. Serve warm.


Spaghetti Squash Lasagna with Broccolini
Makes: 4 servings
Serving Size: 1/2 stuffed squash half

  • 1 2 1/2- to 3-pound spaghetti squash, halved lengthwise and seeded
  • 1 tablespoon extra-virgin olive oil
  • 1 bunch broccolini, chopped
  • 4 cloves garlic, minced
  • 1/4 teaspoon crushed red pepper (optional)
  • 2 tablespoons water
  • 1 cup shredded part-skim mozzarella cheese, divided
  • 1/4 cup shredded Parmesan cheese, divided
  • 3/4 teaspoon Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground pepper
  1. Position racks in upper and lower thirds of oven; preheat to 450°F.
  2. Place squash cut-side down in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on High until the flesh is tender, about 10 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake in a 400°F oven until the squash is tender, 40 to 50 minutes.)
  3. Meanwhile, heat oil in a large skillet over medium heat. Add broccolini, garlic and red pepper (if using); cook, stirring frequently, for 2 minutes. Add water and cook, stirring, until the broccolini is tender, 3 to 5 minutes more. Transfer to a large bowl.

Roasted Spaghetti Squash with Shallots
Cook and prep time: 90 min      Servings: 4-6

1 large (5 lb.) spaghetti squash 4 tbsp. olive oil 1/2 tsp., kosher salt 1/4 tsp., freshly ground black pepper 2 cloves, finely chopped garlic 1 medium, finely chopped shallot 3/4 cup, finely grated Asiago cheese

Heat the oven to 400°F and arrange a rack in the middle. Cut the squash in half lengthwise and scrape out the seeds. Brush the flesh with 2 tbsp. of the oil and season generously with salt and pepper. Place the squash halves cut-side up on a baking sheet and roast until fork tender, about 50 minutes. Remove the squash from the oven and let sit at room temperature until cool enough to handle, about 30 minutes. Scrape the flesh with a fork to make long strands; set aside. Heat the remaining 2 tbsp. of oil in a large saucepan over medium heat until shimmering, about 3 minutes. Add the garlic and shallot, season with salt and pepper, and cook until softened and lightly browned, about 3 minutes. Add the reserved squash, toss with tongs to coat thoroughly, and cook until heated through, about 3 minutes. Remove from the heat and add the cheese a handful at a time while tossing the squash to evenly coat. Serve with freshly ground black pepper and extra cheese.
From the Sustainable Food Center:

Spinach and Mushroom Pasta
1 bunch of spinach, chopped
container of sliced mushrooms (we used baby bella)
½ bell pepper, or three small red peppers, chopped
½ onion, chopped
1 clove of garlic, minced
½ package of fettuccine
½ stick butter
4 oz cream cheese

Cook fettuccine according to instructions and drain.  In the meantime, sauté the vegies, in the butter.  Put the fettuccine into the pan with the vegie sauté.  Add the cream cheese, and stir until it has melted into the mixture.  Serve immediately.
Modified by Joyce Ramig from Happy Hooligans website.

spinach cheese bakeSpinach Cheese Bake

1 tablespoon butter, melted
Cooking spray
2 (6-ounce) packages fresh baby spinach
1 1/4 cups (5 ounces) shredded reduced-fat sharp cheddar cheese
3/4 cup (3 ounces) shredded Monterey Jack cheese
1 1/3 cups all-purpose flour (about 5 3/4 ounces)
1 1/2 cups fat-free milk
1 cup egg substitute
1 teaspoon salt
1 teaspoon baking powder
2 teaspoons Dijon mustard
1/4 teaspoon freshly ground black pepper
1/8 teaspoon ground nutmeg
1/8 teaspoon ground red pepper

Preheat oven to 350°.

Pour the butter into the bottom of a 13 x 9-inch baking dish coated with cooking spray; tilt dish to coat. Place spinach evenly in bottom of dish; sprinkle evenly with cheeses.

Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and remaining ingredients in a medium bowl; stir with a whisk until blended. Pour milk mixture over cheese. Bake at 350° for 40 minutes or until lightly browned. Serve immediately.

Summer Vegetable Soup
4 Servings
Prep/Total Time: 30 min.

1 small onion, quartered and thinly sliced
1 tablespoon olive oil
4 cups vegetable broth
1 cup sliced zucchini
1 can (15-1/2 ounces) navy beans, rinsed and drained
1/2 cup diced peeled red potato
1/2 cup cut fresh green beans (2-inch pieces)
1/2 cup chopped peeled tomato
1/4 teaspoon pepper
1/8 teaspoon ground turmeric
1/4 cup chopped celery leaves
2 tablespoons tomato paste

In a large saucepan, saute onion in oil until tender. Add the next eight ingredients. Bring to a boil. Reduce heat; cover and simmer for 20-30 minutes or until vegetables are tender.

Stir in celery leaves and tomato paste. Cover and let stand for 5 minutes before serving. Yield: 4 servings.

Nutritional Facts: 1-1/2 cups equals 210 calories, 4 g fat (1 g saturated fat), 0 cholesterol, 1,128 mg sodium, 32 g carbohydrate, 8 g fiber, 13 g protein.

Stovetop Avocado Mac and Cheese
Yield: Serves 4-6
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes

10 ounces dry elbow macaroni 2 cloves garlic, minced 2 avocados, peeled and pitted 2 tablespoons fresh lime juice 1/3 cup chopped fresh cilantro Salt and pepper, to taste 2 tablespoons butter 2 tablespoons all-purpose flour 1 cup milk 2 cups shredded Pepper Jack cheese Salt and pepper, to taste Fresh avocado chunks, for garnish, if desired

Bring water to a boil in a large pot. Salt the water and add in macaroni. Stir and cook until Al Dente, about 8-10 minutes. Drain and set aside.

  1. While the pasta is cooking, make the avocado sauce by placing the garlic, avocados, lime juice, cilantro, salt and pepper into a food processor or blender. Process until smooth and creamy. Set aside.
  2. To make the cheese sauce, place butter in a small saucepan and heat over medium heat. When butter is melted, whisk in flour to create a paste. Whisk in milk until smooth. Stir with a wooden spoon until the sauce starts to thicken. Add in Pepper Jack cheese and stir until cheese is melted and sauce is creamy.
  3. Place macaroni in a large bowl. Pour the avocado sauce over the macaroni and stir until well coated. Add the cheese sauce and stir until macaroni is coated and creamy. Season with salt and pepper, to taste. Serve warm. Garnish with fresh avocado chunks, if desired.

Note-the lime juice keeps the avocado from browning. The mac and cheese is best eaten the first day, but it is still good the second day. The pasta may turn slightly brown, but not bad. If you want a milder flavor, you can use Monterey Jack or White Cheddar Cheese.

Super Summer Kale Salad
3/4 cup white sugar
1/2 cup vinegar
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1/4 cup extra-virgin olive oil
1 bunch kale, stems removed and leaves chopped
1/2 (16 ounce) package frozen shelled edamame (soybeans), thawed
1/4 red onion, sliced thin
1 cup shredded carrot
2/3 cup fresh blueberries
1/2 cup sweetened dried cranberries
1/2 cup cashew pieces
1/2 cup shelled, roasted sunflower seeds

Whisk sugar, vinegar, salt, pepper, and olive oil together in a bowl until sugar is dissolved; set aside.
Toss kale, edamame, red onion, carrot, blueberries, dried cranberries, cashew pieces, and sunflower seeds together in a bowl. Pour about half the dressing over the mixture and toss to coat. Cover bowl with plastic wrap and refrigerate 4 to 6 hours. Serve remaining dressing on side.

tofu and veggies in peanut sauceTofu and Veggies in Peanut Sauce
Makes 4 servings

1 tablespoon peanut oil
1 small head broccoli, chopped
1 small red bell pepper, chopped
5 fresh mushrooms, sliced
1 pound firm tofu, cubed
1/2 cup peanut butter
1/2 cup hot water
2 tablespoons vinegar
2 tablespoons soy sauce
1 1/2 tablespoons molasses
ground cayenne pepper to taste

Heat oil in a large skillet or wok over medium-high heat. Saute broccoli, red bell pepper, mushrooms and tofu for 5 minutes.

In a small bowl combine peanut butter, hot water, vinegar, soy sauce, molasses and cayenne pepper. Pour over vegetables and tofu. Simmer for 3 to 5 minutes, or until vegetables are tender crisp.

Tofu with Peanut-Ginger Sauce

  • 5 tablespoons water
  • 4 tablespoons smooth natural peanut butter
  • 1 tablespoon rice vinegar, (see Ingredient note) or white vinegar
  • 2 teaspoons reduced-sodium soy sauce
  • 2 teaspoons honey
  • 2 teaspoons minced ginger
  • 2 cloves garlic, minced

Tofu & vegetables

  • 14 ounces extra-firm tofu, preferably water-packed
  • 2 teaspoons extra-virgin olive oil
  • 4 cups baby spinach, (6 ounces)
  • 1 1/2 cups sliced mushrooms, (4 ounces)
  • 4 scallions, sliced (1 cup)

To prepare sauce: Whisk water, peanut butter, rice vinegar (or white vinegar), soy sauce, honey, ginger and garlic in a small bowl.

To prepare tofu: Drain and rinse tofu; pat dry. Slice the block crosswise into eight 1/2-inch-thick slabs. Coarsely crumble each slice into smaller, uneven pieces.

Heat oil in a large nonstick skillet over high heat. Add tofu and cook in a single layer, without stirring, until the pieces begin to turn golden brown on the bottom, about 5 minutes. Then gently stir and continue cooking, stirring occasionally, until all sides are golden brown, 5 to 7 minutes more.

Add spinach, mushrooms, scallions and the peanut sauce and cook, stirring, until the vegetables are just cooked, 1 to 2 minutes more.

vegan bean taco fillingVegan Bean Taco Filling
makes 8 servings

1 tablespoon olive oil
1 onion, diced
2 cloves garlic, minced
1 bell pepper, chopped
2 (14.5 ounce) cans black beans, rinsed, drained, and mashed
2 tablespoons yellow cornmeal
1 1/2 tablespoons cumin
1 teaspoon paprika
1 teaspoon cayenne pepper
1 teaspoon chili powder
1 cup salsa

Heat olive oil in a medium skillet over medium heat. Stir in onion, garlic, and bell pepper; cook until tender. Stir in mashed beans. Add the cornmeal. Mix in cumin, paprika, cayenne, chili powder, and salsa. Cover, and cook 5 minutes.

Vegetal and Chick Pea Curry
a href=””>vegetable & chickpea curry

Vegetarian Breakfast Burrito
2 tablespoons olive oil
1 large onion, diced
2 medium potatoes, diced
8 baby bella rnushrooms sliced
1 medium sweet pepper. diced
1/4 cup yellow corn kernels
3 tablespoons fresh chive, chopped
1/8 teaspoon salt
1/8 teaspoon black pepper
10 large eggs, lightly beaten
5 large low-carb, whole-wheat tortillas (such as Mission)
1/3 cup spinach
1/3 cup grated cheese (Cheddar, Parmesan, or Monterey Jack)

1. In a large nonstick skillet over medium–high heat warm 2 tablespoons olive oil and sauté onions until tender and starting to brown. Add potatoes; cook for 5 minutes, or until fork tender. Add mushrooms, peppers, and corn; sprinkle with salt and black pepper and cook for 3 minutes.
Remove from pan and set aside in a medium bowl.

2. Reduce the heat to medium, and cook eggs 3 to 4 minutes, or until soft scrambled and beginning to set, stirring frequently. Remove from the pan and set aside in a small bowl.

3. In the same nonstick skillet, warm the tortilla 1 minute on each side, until they are golden brown (or burnt, if that’s your style).

4. Place 5 tortillas on a work surface. Split the hash evenly, and divide eggs over top. Add spinach leaves to each serving and top with cheese. Roll up, jelly-roll style.

TO FREEZE: Wrap each burrito in plastic wrap and foil; place burritos in a large plastic freezer bag. Store for up to 3 months

TO HEAT: Unwrap burritos; rewrap with a paper towel. Microwave at HIGH 3 to 4 minutes, turning once halfway through cooking.

vegetarian chiliVegetarian Chili
Yield: 8 servings (serving size: 1 1/2 cups)
1 tablespoon olive oil
2 cups chopped onion
3 garlic cloves, minced
4 cups water, divided
2 tablespoons sugar
2 tablespoons chili powder
2 (14.5-ounce) cans diced tomatoes, undrained
1 (15 1/2-ounce) can chickpeas (garbanzo beans), rinsed and drained
1 (15-ounce) can black beans, rinsed and drained
1 (15-ounce) can kidney beans, rinsed and drained
1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
1 (6-ounce) can tomato paste
1/2 cup (2 ounces) reduced-fat shredded cheddar cheese, (optional)

Heat oil in a large Dutch oven over medium-high heat. Add onion and garlic; sauté 3 minutes or until tender. Add 3 cups water and next 7 ingredients (through cannellini beans), stirring to combine.

Combine remaining cup of water and tomato paste in a bowl, stirring with a whisk until blended. Stir tomato paste mixture into bean mixture. Bring to a boil; reduce heat, and simmer 5 minutes or until thoroughly heated. Ladle into bowls. Top with cheese, if desired.
From Cooking Light JANUARY 2005

Vegetarian Korma

Makes 4 servings

1 1/2 tablespoons vegetable oil
1 small onion, diced
1 teaspoon minced fresh ginger root
4 cloves garlic, minced
2 potatoes, cubed
4 carrots, cubed
1 fresh jalapeno pepper, seeded and sliced
3 tablespoons ground unsalted cashews
1 (4 ounce) can tomato sauce
2 teaspoons salt
1 1/2 tablespoons curry powder
1 cup frozen green peas
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
1 cup heavy cream
1 bunch fresh cilantro for garnish

Heat the oil in a skillet over medium heat. Stir in the onion, and cook until tender. Mix in ginger and garlic, and continue cooking 1 minute. Mix potatoes, carrots, jalapeno, cashews, and tomato sauce. Season with salt and curry powder. Cook and stir 10 minutes, or until potatoes are tender.
Stir peas, green bell pepper, red bell pepper, and cream into the skillet. Reduce heat to low, cover, and simmer 10 minutes. Garnish with cilantro to serve.

wheat berry saladWheat Berry Salad
1 1/2 cups hard wheat berries
3/4 cup chopped walnuts
2 stalks celery, finely chopped
1/2 cup tart dried cherries, chopped
1 scallion, white and green parts, chopped
1/2 cup finely chopped parsley leaves
3 tablespoons olive oil
2 tablespoons lemon juice
Salt and freshly ground black pepper
In a large pot combine the wheat berries and enough water to come 2 inches over the wheat berries. Bring to a boil and cook uncovered for 1 hour, or until tender. Drain and let cool. Toast the walnuts in a medium dry skillet over medium-high heat until fragrant, 2 to 3 minutes.

In a large bowl, combine the wheat berries, walnuts, celery, dried cherries, scallions, parsley, olive oil and lemon juice. Season, to taste, with salt and pepper.

Calories 360; Total Fat 17 g; (Sat Fat 2 g, Mono Fat 6 g, Poly Fat 8 g);
Protein 9 g; Carb 46 g; Fiber 8 g; Cholesterol 0 mg; Sodium 15 mg
Excellent source of: Fiber, Vitamin K, Manganese
Good source of: Protein, Vitamin A, Vitamin C, Copper, Iron oc=linkback