Falafel with Cucumber Spread

The first time I tried falafel was at a middle eastern restaurant in my area.  It was served on pita bread with lots of veggies.  This particular recipe was borrowed from Allrecipes.  I find it's more flavorful if cooked the day before its use and stored in an airtight container in the refrigerator.

Falafel and Cucumber Spread

For Sauce:

• 1 (6-ounce) container plain yogurt
• 1/2 cup cucumber, finely chopped
• 1 tsp dried dill weed
• salt and pepper to taste

For Falafel:

• 1 (15-ounce) can chickpeas, drained and rinsed
• 1/2 cup onion, chopped
• 1/4 cup fresh parsley
• 2 cloves garlic, chopped
• 1 egg
• 2 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp salt
• 1 dash pepper
• 1/8 tsp cayenne pepper
• 1 tsp lemon juice
• 1 tsp baking powder
• 1 TBSP olive oil
• 1 cup dry bread crumbs oil for frying

Directions:

1. In a small bowl combine yogurt, cucumber, dill, salt and pepper, mix well.  Chill for 30 minutes.
2. In a large bowl mash chickpeas until thick and pasty; don't use a blender, as the consistency will be too thin. In a blender, process onion, parsley, and garlic until smooth.  Stir into mashed chickpeas.
3. In a small bowl combine egg, cumin, coriander, salt, pepper, cayenne, lemon juice and baking powder. Stir into chickpea mixture along with olive oil.  Slowly add bread crumbs until mixture is not falling part.
4. Shape into balls and slightly flatten.  Fry in oil until brown on both sides.  Serve with cucumber spread.

Low Fat Cranberry & Blueberry Muffins

Thankfully cranberries last a long time in the refrigerator.  During the Thanksgiving and Christmas season, I do a lot of cooking and baking.  There are quite a few desserts that call for fresh cranberries and duing this time of year, they are easily found in the grocery stores.  Any leftovers can be frozen and added to recipes later.  Using unsweetened applesauce eliminates the need for added fat.  Instead of refined sugar, I have replaced it with honey.  Using almond milk will further cut out calories and making this treat dairy-free. Hint:  use foil-lined cups to prevent sticking.

Low-Fat Cranberry and Blueberry Muffins

1 egg
3/4 cup almond milk
1 1/2 cups all-purpose flour
1/2 whole wheat flour
2 tsp baking powder
1/4 tsp cinnamon
1/4 cup honey
1/2 cup unsweetened applesauce
1/2 cup blueberries, fresh or frozen, thawed
1/2 cup cranberries, fresh or frozen, thawed

Directions:

Combine all ingredients in a bowl, except berries.  Once combined, stir in berries.  Pour into prepared muffin tin.  Bake at 375° for 20 minutes or until lightly brown.

Yield: 12 muffins

Work Night Menu

During the work week, it's difficult to find time to cook.  I've said for years, my second job starts once I'm home and walk through the door.  Nowadays, in many households, both husband and wife help out with meals, but at my house, that still falls to me.  Some days, I poll the audience (my co-workers and patients) as to what they are making or having for supper.  At times, I just run out of ideas or feel like I'm cooking the same stuff week after week....boring.

So what is a busy person going to do?  With a little planning and prep work, preparing delicious, wholesome meals for your family will be easier.  The great thing about cooking from scratch, is you can add or take away ingredients your family doesn't like.  Planning ahead will help save time by prepping vegetables ahead of time and preparing salads like the Quinoa Black Bean Salad listed below, prior to use.

Here is a typical work-week menu for my family.  Once the list is created, I pick and choose which days work best for preparation or what seems appetizing.

• Salmon Cakes, Roasted Root Vegetables, Tossed Salad, Whole Wheat Bread

Chop vegetables for roasting, if not done at the beginning of the week, and place in the oven as directed. Meanwhile, prepare salmon cakes. While vegetables are roasting and fish is cooking, prepare salad and slice bread.

• Spring Roll, Fried Rice

Start rice for main dish. Prepare spring rolls as directed and set aside.  I place lettuce, carrots, and cucumbers in my spring rolls. Think of them as a salad in a wrapper.  Proceed to fried rice recipe.

• Taco Salad with Quinoa Black Bean

Chop lettuce (enough for 1 cup each) and set aside.  Dice tomatoes and onions and set aside.  In individual bowls, place tortilla chips, 1 cup lettuce, 1/2 cup quinoa black bean mixture, tomatoes, onions, prepared salsa, and cheese. 

• Baked potato with steamed broccoli, summer chili, and cheese

Scrub potatoes, place in the oven and bake at 400 degrees for 60 minutes.  Prepare chili as directed.  While chili is cooking, cut broccoli and prepare to steam.  Steam broccoli 10 minutes prior to serving.  Do not overcook. Slice potato open and fill with chili, steamed broccoli, and cheese.

Breakfast Tostada

Our family loves Mexican food, even for breakfast.  When the family needs a break from the ordinary, here is a pretty and tasty breakfast for any occasion.

Breakfast Tostada

• 8 Corn Tortillas
• 1 Can Refried Beans
• 8 Eggs
• 1 Cup chopped lettuce
• 1 Avocado, peeled and diced Fresh or canned salsa
• Cheese (optional)

Directions:

1. Place tortillas in a skillet on medium/high one-at-a-time to warm.  Place another, smaller skillet on top of tortilla to press down.  Cook for 2-3 minutes until warm and slightly browned. Carefully turn tortilla over and repeat the procedure.
2. Place warmed tortillas on cookie sheet or individual plates to cool.
3. Open the can of refried beans and warm according to packaged directions, keep warm.
4. While beans are cooking, fry eggs according to desired method.
5. Layer tortillas first with beans, then egg.  Add chopped lettuce, avocado pieces, and salsa. Add cheese and/or cilantro if desired.
6. Serve immediately.

Quinoa and Garbanzo Bean Salad

Here is yet another quinoa recipe that can be served warm or cold.  So if time is an issue, don't fret, no cooling time is required.

Quinoa and Garbanzo Bean Salad

• 1/2 cup uncooked quinoa
• 1 cup water
• 1 (15-ounce) can garbanzo beans, drained and rinsed
• 3/4 cup broccoli, chopped
• 1 glove garlic, minced(may add more)
• Juice of 1 lemon
• 1 tsp dried tarragon
• 2 tsp prepared mustard
• 2 TBSP extra virgin olive oil
• salt and pepper to taste

Directions:

1. Bring the quinoa and water to a boil, lower heat and simmer until liquid has evaporated, 15-20 minutes.
2. While quinoa is cooking, chop broccoli and mince garlic.  Place in a mixing bowl along with rinsed garbanzo beans.  Add quinoa, lemon juice, tarragon, mustard, and olive oil.  Stir until evenly mixed.  Season to taste with salt and pepper.

adapted from Allrecipes.com

Root Veggie Roast

An easy side dish to be enjoyed any time of year.  A mix of vegetables with the surprise of sweetness from the apple.  Feel free to add your favorites or delete the ones you are not to fond of.

Root Veggie Roast

• 3 carrots, peeled and sliced
• 1 sweet potato, peeled and diced
• 1 baking potato, peeled and diced
• 3 parsnips, peeled and sliced
• 1 medium onion, diced
• 1 apple, diced
• 1 TBSP olive oil

Directions:

1. Place prepared vegetables on a cookie sheet.
2. Drizzle with 1 TBSP olive oil.
3. Bake at 400 degrees for 20-25 minutes, or until vegetables are done.

Quinoa Oatmeal with Cranberries and Blueberries

Here is a new twist on the ordinary oatmeal breakfast. Adding the quinoa gives extra fiber and protein. Roasting the cranberries and blueberries creates a delicious and nutritious topping.

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Quinoa Oatmeal with Cranberries and Blueberries

• 1 cup oatmeal
• 1/4 cup quinoa
• 1 cup water
• 1 cup almond milk
• 1/2 cup fresh cranberries
• 1/2 cup fresh or frozen blueberries
• 1 TBSP coconut oil
• honey (optional)

Directions:

1. In a medium saucepan, add oatmeal, quinoa, water and almond milk.
2. Cook on low until creamy and most of the liquid is absorbed.
3. While oatmeal is cooking, place cranberries and blueberries in a roasting pan.
4. Add coconut oil and roast at 400 degrees for 5-7 minutes or until cranberries have popped.
5. Pour oatmeal into individual bowls and top with fruit mixture.
6. Add honey for extra sweetness, if desired.

Lentil, Sweet Potato, and Kale Soup

While both lentils and chickpeas are a good source of protein, the sweet potatoes provide a soft texture and flavor. Kale provides fiber, iron, calcium, and Vitamin C. The use of an immersion blender provide creaminess without the use of dairy. Serve with a salad or sandwich for a complete meal.

Lentil, Sweet Potato, and Kale Soup

• 1 container (32 ounce) vegetable broth
• 1/4 cup lentils
• 1 medium sweet potato, peeled and diced
• 1 can chickpeas, rinsed and drained
• 1 small onion, chopped
• 1 cup kale, chopped into 1-inch pieces

Directions:

1. In a medium saucepan, pour in the container of vegetable broth; cook on medium.
2. Add lentils, sweet potatoes, and onions and cook until potatoes are soft.
3. Add chickpeas and bring to a boil.
4. Using an immersion blender, pulse 5-6 times or until half the soup is blended. If you don't have an immersion blender, pour half the soup into an electric blender and pulse until smooth.  Pour contents back into pot.
5. Add kale and cook an additional 15 minutes or until kale is tender.
6. Add salt and pepper to taste.

Pour into bowls and enjoy!

Pasta Mediterranean

This recipe is adapted from Cooking Light.  It's basically a one-pot meal.  Using a dutch oven, I cook the pasta first, drain and set it aside.  While the water is boiling and pasta is cooking, I prep the vegetables.  Ready to serve in 30 minutes, this a family favorite that is low in fat and overall calories. The original recipe calls for mozzarella cheese, but I substituted fresh Parmesan cheese to keep things lighter.

Pasta Mediterranean

• 1 pound pasta of your choice (I have used penne, rigatoni, spirals)

• olive oil

• 5 1/2 cups diced, peeled eggplant

• 6 gloves garlic, minced

• 2 cups diced onions

• 2 medium or 1 large zucchini, halved and sliced

• 1/4 cup fresh basil

• 1 tsp dried Italian seasoning

• 1/2 tsp salt

• 1 can (28-ounce) can organic crushed tomatoes, undrained

• 1/2 cup Parmesan cheese

Directions:

1. Cook pasta according to the directions in large dutch oven.

2. While pasta cooks, prep vegetables for use.

3. Drain pasta and set aside.

4. In same pot, add 2 TBSP olive oil.

5. Add eggplant to pan and sauté 3 minutes over medium/high heat.

6. Add garlic and onion, zucchini, cook additional 3 minutes, stirring occasionally.

7. Add basil and next three ingredients.

8. Cover and simmer for 10 minutes.

9. Add pasta and 1/4 cup of Parmesan cheese

10. Transfer to serving dish.

11. Add additional 1/4 cup Parmesan cheese.

Yields: 10 servings

Scalloped Potatoes and Carrots

This recipe is adopted from one of the many Moosewood recipe books I purchased while in Ithica, NY. Moosewood is a popular restaurant that features vegetarian cuisine.  Their menus change daily using fresh foods available in the area. This particular recipe is much lower in fat than traditional scalloped potato recipes. Reduce the glycemic index by cooking the potatoes the day before. Changes in the starch happen during the cooling process but don't change the flavor or taste.

Scalloped Potatoes and Carrots

• 1 cup thinly sliced onions (1 medium onion)
• 1/4 tsp dried thyme
• 1 TBS butter
• 1 1/2 cups evaporated skimmed milk (12-ounce can)
• 1 1/2 TBS unbleached white flour
• 1/8 tsp nutmeg
• 3/4 tsp salt
• 1/4 tsp ground black pepper
• 3 cups peeled and thinly sliced potatoes (about 4 potatoes)
• 1 cup peeled and thinly sliced carrots (about 2 carrots)

Directions:

1. Preheat oven to 400 degrees.
2. In a heavy skillet, saute the onions and thyme in the butter on low heat for 5-7 minutes, until translucent, stirring regularly.
3. In a small bowl whisk together the evaporated milk, flour, nutmeg, salt and pepper.
4. Lightly oil a 2-quart baking dish.
5. Combine the potatoes, carrots, and sauteed onions in the dish and pour the milk mixture evenly on top.
6. Cover tightly with foil and bake for 40 minutes. Lower the heat to 350 degrees, uncover, and bake for about 30 minutes longer, or until the vegetables are tender and the top is golden brown.

Salmon Cakes

Rich in omega-3, canned salmon is a good choice for a quick dinner.  In this recipe, diced scallions and red bell pepper provide flavor and color.  Serve with Scalloped Potatos and Carrots and Smokey Three Bean Bake.

Salmon Cakes

• 1 (14.75 ounce) can wild caught pink salmon, drained
• 2/3 cup breadcrumbs
• 2 tsp no-salt added seasoning
• 1/3 cup finely chopped red bell pepper
• 4 scallions finely chopped
• 1/4 cup finely chopped parsley
• 2 TBSP mayonnaise
• 1 TBSP prepared mustard
• dash of salt and pepper
• 1 egg
• oil for frying

Directions:

1. In a large bowl, break up salmon into small pieces, discarding any pieces of skin and bone.
2. Gently fold in 2/3 cup breadcrumbs, seasoning, pepper, onions, parsley, salt and pepper, mayonnaise, mustard, and egg until combined.
3. Shape into 6-8 patties.
4. Add 2 TBSP oil to skillet and fry on medium heat for approximately 3-4 minutes on each side.  
5. Transfer to a plate lined with paper towels.

Summer Chili

Even though the title of this recipe is summer, our family eats it all year long.  When fresh out-of-the-garden tomatoes are unavailable, I use petite diced canned tomatoes. Consider serving with Cornmeal Cornbread for a gluten-free dinner!

1. Summer Chili

• 2 TBSP extra-virgin olive oil
• 1 cup chopped onion
• 5 large garlic cloves, minced
• 2 TBSP chili powder
• 2 tsp ground cumin
• 2 cups juicy, chopped fresh tomatoes (or canned)
• 1 (15-ounce) can no-salt added black beans, rinsed and drained
• 1 cup water
• 1 cup chopped red or green bell pepper
• 1 cup chopped zucchini
• 1 cup corn kernels
• 1 cup chopped white or portobello mushrooms
• 1 cup chopped fresh cilantro, packed
• 1/8 tsp cayenne pepper
• salt and pepper to taste

Directions:

1. Heat oil in medium pot.
2. Add onion, garlic, chili powder and cumin.
3. Saute over medium heat until onion is soft, about 5 minutes.
4. Add remaining ingredients (except garnishes) and stir.
5. Bring to a boil, then lower heat and simmer 20 minutes or until vegetables are soft.
6. Add more liquid if needed.
7. Serve over rice if desired.
8. May garnish with cheddar cheese, guacamole, or fresh cilantro.

Cornmeal Cornbread

One of my nieces is gluten intolerant.  It's really no fun to see food and not be able to eat it. When she comes to visit, I try to make all foods served be gluten free. I set out on a quest to find a cornbread recipe that didn't contain white flour.  This recipe has been enjoyed by all.  Because we have a large family, I double the recipe and use a large cast iron skillet to bake it in.  Actually, I often double if even if we don't have a lot of eaters, so we can enjoy leftovers! If doubling, give double the time to bake as well.

 Cornmeal Cornbread

• 1 3/4 cup cornmeal
• 2 tsp baking powder
• 1 tsp salt
• 2 eggs
• 2 TBSP honey
• 2 cups milk
• 2 TBSP melted butter

Directions:

1. Preheat oven 450 degrees.
2. Grease a 10 inch cast iron skillet or an 8x8 pan.
3. In a small bowl, combine cornmeal, baking powder, and salt.  Whisk well with fork.
4. In a medium sized bowl, beat eggs and mix in honey, milk, and melted butter.
5. Pour the dry ingredients into the wet and mix until just combined.
6. Pour batter into prepared pan and place in oven.
7. Bake at 20-25 minutes or until a knife or toothpick comes out clean.
8. Allow to cool.

Eunice's Bread

My good friend, Eunice, shared this recipe with me a while back.  Incredibly, she bakes all her bread she serves to her family and friends. During a dinner conversation, I voiced what a difficult time I was having trying to find a whole wheat bread recipe.  During dinner, Eunice shared her homemade bread with me.  The texture and taste what what I had been looking for. This is the best whole-wheat bread recipe I have made.  Many recipes claim to be whole-wheat, but upon looking at the ingredients, all-purpose flour is listed.  While many people like the texture of a flour blend, this bread contains gluten, which helps the bread to rise and give a nice texture. My youngest daughter, Emily, who claims to dislike wheat bread, asks me when I plan to bake more of Eunice's bread!  Her favorite way to enjoy this wholesome goodness is fresh from the oven with a pat of butter and home-made black raspberry jam. I usually make two loaves of bread, which means I double the ingredients.

Eunice's Bread

Ingredients:

• 10 ounces of water (100-110 degrees F)
• 1 1/4 tsp salt
• 1/2 TBSP butter (or coconut oil)
• 1/4 cup honey
• 1 1/2 TBSP gluten
• 3 cups whole wheat flour
• 1 1/2 tsp yeast

Directions:

1. Place the ingredients listed in a heavy-duty mixer in the order listed.
2. Mix on slow for 15 seconds gradually increasing the speed a little until the dough pulls away from the sides into a ball. (Dry dough in colder months will knock while mixing...add drops of water. Wet dough will look like batter...sprinkle with flour.)
3. I make a proofer by putting a large cookie sheet with hot water on the bottom rack of the oven.  Turn on the oven to 200 degrees.  When it reaches the temperature, turn the oven OFF.
4. Cover the dough bowl with a damp towel.
5. Set bowl in the oven to rise for 2 hours.
6. Divide the dough in half.  Roll out dough to approximately 9x12 rectangle and roll starting with the short end.
7. Place seam side down in greased pan turning the ends down.
8. With a fork, poke several holes across the top to remove any air pockets OR with a sharp knife, score diagonal slits on top, if desired.
9. Set the loaves on the stove top under a light to rise until doubled.  May be 1-2 inches above the pan.
10. Bake at 350 degrees for 30 minutes or until golden brown and sounds hollow when knocked.
11. Remove from pans onto cooling rack.  May rub with butter on top to keep bread soft.

NOTE:  Half of the loaf of bread was devoured before this photo was uploaded!

Vegetable Korma

On a cold, winter night, vegetable korma warms the tummy.  This recipe is easy on the budget and calories.  Total time to prep and cook is less than an hour.  Usually on a work night, I try to prepare food under 30 minutes.  If there is extra time in the schedule, consider making this dish.

Vegetable Korma

• 1 1/2 TBSP butter

• 1 cup chopped onion

• 1 TBSP minced peeled ginger

• 3 garlic cloves, minced

• 1 TBSP tomato paste

• 1 1/2 tsp ground cumin

• 1/2 tsp ground red pepper

• 1/4 tsp ground tumeric

• 1/8 tsp ground cinnamon

• 1 cup frozen edamame

• 1 (12-ounce) baking potato, peeled and diced

• 1 cup vegetable broth

• 1 tsp all-purpose flour

• 3 cups cauliflower florets

• 2 cups hot cooked long-grain brown rice

Directions:

1. Melt butter in a saucepan over medium-high heat. Add onion, and saute for 2 minutes. Add 1 tablespoon ginger and garlic; saute for 30 seconds, stirring constantly.

2. Stir in tomato paste and next 4 ingredients (through cinnamon); saute for 1 minute, stirring frequently.

3. Stir in edamame and potato.

4. Combine broth, flour, and milk, stirring until smooth. Add broth mixture to pan, and bring to a boil. Reduce heat and simmer for 8 minutes, stirring occasionally.

5. Stir in 3 cups cauliflower, and simmer for 9 minutes or until the vegetables are tender. Serve over hot rice.

6. Yield: 4 servings (1 1/4 cups vegetable mixture and 1/2 cup rice)

adapted from Cooking Light

No Bake Energy Bites

Here is a great snack when you need an extra boost!  I first made these when I was trying to quit my sugar addiction. The original recipe calls for chocolate chips, but this version omits that ingredient. Honestly, I don't miss them. They seem sweet enough with the honey.

I have the luxury of purchasing local honey.  Mud-E-Acres is only a mile from my house and the honey is wonderful!   If you have the opportunity to acquire local honey at your farmer's market, consider doing so.  Benefits of local honey include:

• allergy protection
• vitamins and minerals
• antioxidents

Flax seeds are packed full of nutrition.  A good source of protein and fiber, it's best to use ground flax seed. It's easier for the body to digest. The whole seed will pass through the body without all the nutritional benefits.  Chia seeds is a strange little beast that has been gaining popularity in diet circles. It's also packed with protein and fiber, as well as selenium, which may help to prevent heart disease and cancer.

No Baked Energy Bites

• 1 cup dry oatmeal
• 2/3 cup flaked unsweetened coconut
• 1/2 cup natural peanut butter
• 1/2 cup ground flax seed
• 1/3 cup honey
• 1 TBLS chia seeds
• 1 tsp vanilla

Stir all ingredients together and place in the refrigerator for 30 minutes. Roll into 1- inch balls and store in an air-tight container in the refrigerator.

Quinoa Black Bean Salad

This recipe has been a favorite in our house for a number of years.  Quinoa is protein packed as well as a good source of fiber.  As a vegetarian, this ancient grain is a staple in my pantry. Quinoa has a mild nutty flavor and can be easily added to soups for extra nutrition.

I usually will double the recipe so we have more to go around.  It can be used to fill tortilla shells, as a meat substitute in a taco salad, or just eaten in a bowl!

Quinoa Black Bean Salad

• 1 cup uncooked quinoa, rinsed and drained
• 1 1/2 cups water or vegetable broth
• 2 tsp olive oil
• juice of 4 limes
• 1/4 tsp ground cumin
• 1/4 tsp ground coriander
• 6-8 green onions
• 1 1/2 red bell pepper, seeded and chopped
• 1/4 cup chopped fresh cilantro
• 1 1/2 cups frozen corn kernels, thawed
• 1 (15 oz) can black beans, rinsed and drained (can use up to 3 cans)

Directions:

1. In a saucepan, bring the water or broth to a boil, add the quinoa, cover, and simmer on low heat, until all of the water is absorbed and the quinoa is tender, about 10 - 15 minutes.  Allow to cool.
2. In a large bowl, combine the oil, lime juice, cumin, and coriander.  Stir in green onions, bell peppers, cilantro, corn, and black beans.  Add the cooled quinoa, and combine thoroughly.  Refrigerate until ready to use.