• Black Bean Salad with Corn, Avocado and Lime Vinaigrette

    Serves 6: A huge crowd-pleaser. The salad is ideal for entertaining because you can make it ahead of time — in fact, you should because it gets better and better the longer it sits. 

    Tools Needed:Zester or very fine shredder, knife, cutting board, small mixing bowl, large serving bowl

    Ingredients:

    • 1 lb. cooked black beans
    • 2 avocados, chopped
    • 2 cloves garlic, crushed and minced
    • 2 tsp. salt
    • ¼ tsp. Cayenne pepper
    • 1 Tsp. lime zest
    • ½ cup chopped cilantro or parsley
    • 3 ears fresh cooked corn, cut off the cob
    • 2 red bell peppers, diced
    • 2 Tbsp. minced shallots or onions
    • 2 Tbsp. sugar
    • 9 Tbsp. extra virgin olive oil
    • 6 Tbsp. lime juice
    • 1 bag lettuce mix

    Instructions: 

    Before cooking:  Wash the vegetables. Keep vegetable scraps for stock in the freezer.

    Add everything except the avocados and lettuce mix to the bowl, and mix well. Cover and refrigerate for a few hours, or overnight. When ready to serve, place the lettuce mix in a clean bowl, and add the black bean salad and chopped avocados. Mix gently, trying to avoid crushing the avocados. Serve at room temperature.

    Nutritional Facts: Serving size: 1/6 of salad ~ Calories per serving- 464 ~ Carbohydrates: 52g ~ Sodium: 591g  ~ Protein: 13g ~ Fat: 24g ~ Saturated Fat: 3g ~ Fiber: 15g ~ Sugar: 7g 

     

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  • Zucchini and Potato Bake

    Serves 6: Serve as a side dish, or as an entree with baked fish, chicken, or pork. A simple, delicious, easy dish that’s adaptable for any meal or occasion!

    Tools Needed: Chopping board, kitchen knife, large mixing bowl, baking dish

    Ingredients:

    • 4 red new potatoes, washed and quartered
    • 1 medium bell pepper, seeded and chopped
    • ½ cup dry bread crumbs
    • 2 zucchini, washed and diced
    • 1 clove garlic, sliced
    • ¼ cup olive oil
    • Salt, ground black pepper, and paprika, to taste

    Instructions: 

    Preheat oven to 400°. 

    In a large bowl, mix together the potatoes, zucchini, bell pepper, garlic, bread crumbs, and olive oil. Season with the salt, pepper, and paprika, and empty into a baking dish. Place into the oven and bake for 1 hour, stirring occasionally, until the potatoes are browned.

    Serve as a side dish, or as an entree with baked fish, chicken, or pork. 

    Additions: Consider adding oregano, thyme, marjoram, or lemon pepper to change it up a little.

    Almond flour can be substituted for bread crumbs. Just reduce the oil by 1 tablespoon. 

    Adding hot peppers, soaked raisins, or soaked sundried tomatoes allow this dish to adapt easily to many different cuisines.  

    Nutritional Facts: Calories per serving: 243  ~  Total Fat: 9.8g  ~  Sodium: 108g  ~  Sugars: 3.6g  ~  Protein: 5.1g ~ Carbohydrates: 35g ~ Fiber: 4.2g

     

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  • Herb Roasted Apples, Carrots and Onions For 2

    Serves 2: Simple, wholesome meals are made from fresh ingredients, a pinch of seasonings and spice, and cooked slowly to bring out all the flavors. That’s the case with this herbed apple, carrot, and onion roast. It’s the perfect side dish for a nice home cooked dinner or a swank dinner party. Elegant and delicious!

    Tools Needed: Chopping board, vegetable peeler, kitchen knife, 1 lg. sealable plastic bag, 1 lg. roasting tray

    Ingredients:

    • 1 lg. red onion
    • 2 apples, cored and cut into wedges
    • 1 Tbsp. extra virgin olive oil
    • ½ tsp. salt
    • 4 carrots, peeled & sliced into 2 inch pieces
    • 2 cloves garlic, grated
    • 1 tsp. herbes de Provence*
    • ¼ tsp. pepper

    Instructions: 

    Preheat the oven to 375°F.

    Process the vegetables (saving the trimmings and skins for stock) and place everything into a large plastic sealable bag. Add the oil and seasonings, seal, and shake until the apples and vegetables are thoroughly coated. Pour out onto your roasting tray in a single layer. Try to give space between the pieces for proper roasting. Place in the oven for 45 minutes, or until the onions are caramelized and the carrots are tender.

    Serve immediately, or refrigerate as a cold side dish for lunch the following day.

    *Herbes de Provence is a seasoning mix commonly available in grocery stores. It’s a blend of oregano, thyme, rosemary, marjoram, lavender and sage. Any of these seasonings can be used in nearly any combination with this dish.  

    Nutritional Facts: Calories per serving: 177  ~  Total Fat: 4.5g  ~  Sodium: 100mg  ~  Sugars: 3g  ~  Protein: 2.2g ~ Carbohydrates: 35.5g ~ Fiber: 6.9g

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  • Summer Dinner Salad For 2

    Serves 2: Summer is the time for fresh produce, and there’s no better way to enjoy a cool, summery meal than with a salad that uses fruits and vegetables of the season. This easy salad is a perfect light lunch or a dinner salad, filling and filled with vitamins, minerals, and flavor.

    Tools Needed: Chopping board, vegetable peeler, kitchen knife, 1 lg. sealable plastic bag, 1 lg. roasting tray

    Ingredients:

    • ½ head iceberg lettuce, shredded
    • 1 lg. onion, peeled & diced
    • 2 tomatoes, diced (save the juice)
    • 4 eggs, hard-boiled, chopped
    • 1 Tbsp. honey, agave, or corn syrup
    • 1 Tbsp. extra virgin olive oil
    • 1 cucumber, diced
    • 2 pears, diced
    • 2 kiwi, washed & diced
    • ⅔ cup fresh orange juice
    • 4 Tbs. white wine or apple cider vinegar
    • ½ tsp. each, salt & pepper

    Instructions: 

    Remove the core from your iceberg lettuce, rinse thoroughly and shred your lettuce by hand or with a porcelain knife (don’t use a metal knife-causes the lettuce to turn brown). Wash and dice cucumber, onion, pears, tomatoes (save the juice), and kiwis, and place in bowl with lettuce. Toss to incorporate. 

    In a large jar or medium bowl, add orange juice, honey, vinegar, oil, and seasonings. Close jar and shake, or whisk until incorporated. Pour vinaigrette over the vegetables and toss to coat. Sprinkle chopped egg over entire salad, and serve immediately.

    Options: This basic recipe was created to be adaptable, so have fun! Ginger, tarragon, or dill can be added to the dressing for a more sophisticated flavor. Any kind of salad greens will work beautifully, and adding extra proteins like canned low-sodium chicken or tuna work great. Be creative!   

    Nutritional Facts: Calories per serving: 550  ~  Total Fat: 14g  ~  Sodium: 600mg  ~  Sugars: 56.9g  ~  Protein: 20g ~ Carbohydrates: 91g ~ Fiber: 24.3g

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  • Cheese & Veggie Breakfast Cups

    Makes 12 Muffins: Your favorite way to cook and eat an egg is personal. Whether scrambled, poached, pan-fried, whipped into an omelet, hard-boiled, or baked in a muffin tin — the crack of an egg opens endless possibilities. However you cook them up, make sure to use the whole egg in your Saturday morning brunch. Eggs are rich in protein (6 grams per egg), most of which comes from the whites, but the yolk has beneficial nutrients that support the immune system (zinc). 

    Egg yolks are one of the only sources of vitamin D found in food, and adequate vitamin D levels can help control cancer cell growth and lower inflammation.  Toss the yolk, and you actually throw away key nutrients. Even if high cholesterol is a personal health struggle, studies have shown that the fat in egg yolks actually helps reduce bad cholesterol (LDL cholesterol). Here’s an easy recipe to try with the incredible edible egg.

    This recipe comes from our partnership with Eat Fit NOLA.   

    Tools Needed: Chopping board, kitchen knife, muffin or baking tins, cooking spray, lg. skillet

    Ingredients:

    • 1 Tbsp. olive oil
    • ½ yellow onion
    • 5 eggs
    • ¼ cup shredded cheese
    • 1/8th tsp pepper
    • 1 cup chopped zucchini
    • 1 green bell pepper, chopped
    • ½ cup milk
    • ½ tsp. salt
    • ¼ tsp. crushed red pepper

    Instructions: 

    Preheat oven to 350 degrees. Prepare a muffin pan with cooking spray; set aside.

    Heat oil in large skillet over medium heat. Add onions and sauté for about 2 mins (or until translucent). Add bell pepper and sauté for 2 more mins; add zucchini and cook another 2-3 minutes. Remove from heat and let cool. 

    In a large bowl, whisk together eggs, milk, cheese, and spices. Add in the sauteed veggies and whisk until well blended. 

    Pour or spoon the egg mixture into each mini muffin tin.

    Bake at 350 degrees for 18-20 minutes, just until the center of the frittatas is set. Allow to cool for 5 minutes before serving, to allow the eggs to set completely.  

    Nutritional Facts: Calories per serving: 144  ~  Total Fat: 8g  ~  Saturated Fat: 3g ~ Sodium: 247mg  ~ Cholesterol: 175g  ~  Protein: 10g ~ Carbohydrates: 7g ~ Fiber: 1g ~ Natural sugars: 3g

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  • Crispy Sweet Potato Hash & Over-Easy Egg

    Serves 2   

    Tools Needed: Chopping board, kitchen knife, large heavy-bottomed pan, spatula or wooden spoon

    Ingredients:

    • ½ tsp. paprika
    • 1 tsp. dried thyme (basil, or parsley will do)
    • 1 medium sweet potato, scrubbed & cubed
    • 1 yellow onion, diced
    • 4 cloves garlic, minced or pressed
    • ½ apple, chopped
    • 1 tsp. crushed red pepper
    • 3-4 Tbsps. olive oil
    • Salt & black pepper, to taste
    • 1 cup shredded cabbage
    • 1 Tbsp. fresh parsley, chopped
    • 2 eggs, fried over-easy

    Instructions: 

    Whisk the red pepper flakes, thyme, and paprika together in a small bowl. Divide spice mix into two; set aside.

    Heat 1 tablespoon of your preferred fat in a large, heavy-bottomed skillet over medium-high heat. Add the cubed sweet potato (remember to save the skins in freezer for stock) and sprinkle with salt and pepper. Stir to coat, then spread the potatoes in a single layer in the pan.

    Cook for about 10 minutes until the potatoes are crisped at the edges—stir often enough that your potatoes don’t stick to the pan, but allow them to sit still long enough to form a nice crust. If your potatoes are sticking, add another 1 tablespoon oil. 

    Once the potatoes are crispy outside and soft inside, scrape into a bowl and set aside.

    Add 1/2 tablespoon oil to the pan and stir in the onion and apple, half the spices, and another generous sprinkle of salt and pepper. 

    Cook for 3-4 minutes in the same way you cooked the sweet potatoes, stirring occasionally so the onion browns at the edges.

    Add the garlic and cabbage and saute until tender (about 3 more minutes); return the potatoes to the pan. 1-2 mins to marry the flavors together.

    Pile the hash onto a plate or into a bowl and top with over-easy eggs. Let the creamy yolks run into the hash, and enjoy! 

    Nutritional Facts: Calories: 239  ~  Total Fat: 7g  ~  Saturated Fat: 2g  ~  Trans Fat: 0g!  ~  Unsaturated Fat: 4g Cholesterol: 160mg  ~   Sodium: 418mg   ~   Carbohydrates: 37g  ~  Fiber: 8g   ~   Sugar: 15g  ~  Protein: 11g

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  • Caramelized Apple, Onion, & Sweet Potato Hash

    Serves 4: With the addition of the fried egg, or any protein this side dish can serve as the main meal. For more flavor, consider adding in some diced bell pepper, jalapenos, or chili pepper flakes. The recipe can be doubled, and frozen for later use.

    Tools Needed: Chopping board, vegetable knife, vegetable peeler, large skillet, wooden spoon or spatula

    Ingredients:

    • 1 large sweet potato, peeled & diced
    • 1 yellow onion, diced
    • 1 lg. or 2 sm. apples
    • 2-3 Tbsps. extra virgin olive oil
    • Garlic powder, salt & pepper, to taste

    Instructions: 

    Preheat a large cast iron skillet over medium heat. Add the oil, then add the diced sweet potatoes. Use a wooden spoon to give them a stir to coat them in the oil. Sprinkle them with half the salt, and let them cook, stirring occasionally, for 3-5 minutes.

    Next, add the apples and onion, and season them with the pepper and garlic powder. Don’t add the rest of the salt just yet, it won’t let the onions brown. Give it all a good stir and let it cook for another 5-7 minutes. Stir it occasionally and adjust the heat if needed to avoid burning.

    Season with the rest of the salt, stir, and remove from the heat. The hash is done when all of the vegetables are soft and slightly brown and caramelized.

    Fry up some eggs in a separate pan if desired, and place them on top of the hash to serve.

    Tips: With the addition of the fried egg, or any protein this side dish can serve as the main meal. For more flavor, consider adding in some diced bell pepper, jalapenos, or chili pepper flakes. The recipe can be doubled, and frozen for later use. If freezing, toss with some olive oil in a bowl after the hash has cooled, and place individual pieces on a baking tray lined with parchment or waxed paper. Allow to freeze, then place into a heavy plastic freezer bag, being sure to expel as much air as possible before sealing. Frozen hash will keep for up to three months. To reheat, place hash into the oven on 300 degrees for 5 to 10 minutes, or stir fry in a pan over a low heat. If microwaving, set the power at 50% before reheating in 1 minute bursts, stirring between heatings until thoroughly heated.  

    Nutritional Facts: Calories: 85 ~ Carbs: 15.5g ~ Total Fat: 2.4g ~ Sat. Fat: 1g ~ Sodium: 636mg ~ Fiber: 3g ~ Sugars: 3g ~ Protein: 5g (with fried egg)

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  • Fried Green Tomatoes: A Deep South Favorite

    Serves 4: A time-tested favorite dish of the Deep South, fried green tomatoes gained a resurgence in the 1990s with the book and film “Fried Green Tomatoes” by comedian Fannie Flagg. This recipe is Southern comfort food at its best!

    Be sure to use fine white cornmeal for authentic flavor and texture.   

    Tools Needed: Sharp paring knife, cutting board, 3 shallow bowls, large frying pan, spatula

    Ingredients:

    • 3 medium-sized firm green tomatoes 
    • 1 cup all-purpose flour
    • 1 tbsp. Creole seasoning mix ½ cup buttermilk 
    • ⅓ cup fine white cornmeal ½ cup fine dry breadcrumbs
    • 1 large egg 
    • ¼ cup peanut, corn, or olive oil
    • salt & pepper, to taste 
    • remoulade, or other dipping sauce

    Instructions: 

    In your three bowls place: 1 bowl with flour and Creole seasoning; 1 bowl with milk and egg, beaten together; and 1 bowl with the breadcrumbs. Use unseasoned breadcrumbs! Overseasoning destroys the flavor.

    Heat the oil in the skillet over medium heat. Dip each slice of tomato once in the flour, then the egg milk, then the breadcrumbs. Place in a single layer in the pan, and fry over medium heat for 3 to 5 minutes on each side. Remove from the skillet, and drain on paper towels. Serve with remoulade, hot sauce, or other dipping sauce.

    Lagniappe: Remoulade Recipe

    Take 1 ½ cup of mayonnaise, ¼ cup Creole mustard, 1 Tbs. sweet paprika, 1 Tbs. Creole seasoning, 2 tsps. prepared horseradish, 1 tsp. pickle juice (sweet or dill), 1 clove garlic, crushed & minced, 1 Tsp. hot sauce.

    Mix all ingredients together in a bowl, cover and refrigerate for at least an hour. Sauce flavor improves with age.  

    Nutritional Facts: Serving size: 3-4 slices  ~  Calories: 379  ~  Total Fat: 17g  ~  Sat. Fat: 2g ~ Sodium: 1104g (48%)  ~  Total Carbs: 48g  ~  Fiber: 3g (12%)  ~  Sugars: 6g  ~  Protein: 10g

     

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  • Simplest Squash Salad

    Serves 6: This recipe is a classic summer dish; simple to prepare, easy to serve, and delicious, either chilled or gently warmed. Makes a wonderful starter, side dish, or with the addition of a protein like cannellini beans, baked or canned fish, or chicken makes a light, healthy lunch! Experiment with the seasonings to your liking (just watch the salt!)

    Tools Needed: Vegetable peeler or mandolin, small mixing bowl, whisk

    Ingredients:

    • 1 lb. yellow squash, zucchini, or both
    • 1 tbsp. extra virgin olive oil
    • 1 Tbsp. fresh lemon juice, if needed 
    • ¼ tsp. black pepper
    • ¼ tsp. garlic or onion powder 
    • 1 tbsp. fresh or dried parsley
    • 1 tbsp. fat-free grated Parmesan cheese

    Instructions: 

    Slice the squash into extremely thin slices (you can use a vegetable peeler to make ribbons, use a mandolin to make thin slices or julienne with a knife). Set aside in a medium bowl.

    In a small bowl, combine oil, lemon juice, pepper, garlic or onion powder, and parsley and whisk thoroughly. Whisk in Parmesan. Add to squash and toss to coat. Let stand 10 minutes and serve.   

    Nutritional Facts: Calories per serving: 54  ~  Total Fat: 3.5g  ~  Sodium: 27g  ~  Sugars: 3g  ~  Protein: 2g

     

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  • Summer Squash & Apple Salad

    Serves 6: Summer is the perfect time for salads! Cool, crisp and refreshing in the heat, summer is also the time when so many vegetables are abundant and available, like this recipe bursting with crunchy squash and sweet-tart apple and savory onion combine with the simple dressing to become a delicious and filling lunch, or as a starter salad for a light dinner. Whenever you choose, this squash and apple salad is a delightful addition to your summer menus!

    Tools Needed: Chopping board, kitchen knife, 1 medium mixing bowl, whisk, salad bowl, serving tongs 

    Ingredients:

    • 1 lb. yellow squash, diced small 
    • 3 apples, diced small
    • ½ green bell pepper, diced 
    • ½ onion (red or yellow), diced
    • ⅓ cup olive, coconut, or pecan oil 
    • 2 Tbsps. red wine vinegar
    • 1 tsp. plain sugar 
    • 1 tsp. dried or 2 tsp. fresh basil
    • ¾ tsp. salt 
    • ¼ tsp. ground black pepper

    Instructions: 

    In a mixing bowl, combine vinegar, salt, and sugar. Whisk until dissolved, then add oil and seasonings. Whisk until fully combined. Set aside.

    Wash all vegetables, and dice into small pieces (bite-sized). Dice the vegetables first, leaving the apples for last. This will cut down on browning.

    Once all the vegetables and fruit are diced, place into your salad bowl and cover with the dressing. Immediately toss the salad thoroughly until everything is coated with the dressing. Serve immediately in pre-chilled bowls or plates.  

    Nutritional Facts: Calories per serving: 122  ~  Total Fat: 9.3g  ~  Saturated Fat: 1.5g ~ Sodium: 225mg  ~  Sugars: 6.8g  ~ Protein: 1g ~ Carbohydrates: 10.4g ~ Fiber: 2.2g

     

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  • Frida Kahlo’s Garden Egg Nests

    Serves 6: This recipe comes from the archives of the famous artist Frida Kahlo, who frequently made this dish for herself and her husband, artist Diego Rivera.

    Tools Needed: Chopping board, kitchen knife, 1 lg. frying pan, 1 saucepan, blender or food processor 

    Ingredients:

    • ¾ lb. collard, kale, or mustard greens 
    • 1 can low-sodium diced tomatoes
    • 4 fresh eggs 
    • sea salt
    • 1 lg. onion, diced 
    • 1 clove garlic, crushed and diced
    • 2 tbsps. Italian seasoning, or seasoning mix 
    • 2 tbsps. olive oil

    Instructions: 

    Put 1 Tbsp. of oil into a saucepan and warm over medium heat. Peel & dice onion and toss into saucepan, stirring to coat. Allow onion to cook, stirring frequently for 3-5 minutes or until the onions are translucent. Add the garlic and stir until fragrant, between 30 seconds and 1 minute. Add the canned tomatoes, juice and all and allow to simmer for about 20 minutes or until onions are soft. 

    While the sauce cooks, take your greens and cut out the thick stalks and veins (save for stock, compost, or discard). Roll the leaves up into a small tube. Slice thin strips off the tube, like slicing salami. Set aside.

    Remove the sauce from heat, and pour contents into a blender or food processor. Blend until smooth, then pour back into the saucepan. Add seasonings, and return to a low heat until needed.

    In a large frying pan, add a thin layer of water and the greens. Cook over medium heat, stirring occasionally until greens are wilted, about 8 minutes. If the pan runs dry during this step, just add a little more water. When greens are wilted, salt to taste. Then, add ½ cup of tomato sauce (remaining sauce can be stored in the fridge for up to 3 days in a closed container) to the greens and stir, incorporating the sauce completely into the greens. Reduce heat to low.

    Then, add the remaining oil and stir again, carving out four small wells in the greens. Into each well, crack an egg. Cook on low heat until the whites have formed but the egg yolk is still runny. When ready, plate the greens and nested eggs. Sprinkle each egg with a little sea salt, and serve. The warm yolk will create a beautiful sauce with the greens for a delightful, healthy breakfast that will keep you going throughout the day!   

    Nutritional Facts: Calories per serving: 210  ~  Total Fat: 12g  ~  Sodium: 385g  ~  Sugars: 5g  ~  Protein: 9g ~ Carbohydrates: 14g ~ Fiber: 4g

     

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  • Vegetable Rice Pilaf

    Serves 6   

    Tools Needed: Chopping board, kitchen knife, 1 lg, 1 sm, frying pans bowls, measuring cups

    Ingredients:

    • 1 cup uncooked rice 
    • 2 Tbsps. olive oil, divided 
    • ½ cup chopped onion 
    • ½ cup chopped green peppers
    • 4 ears fresh corn, cut, w/ cob milk 
    • 2 cups vegetable or chicken broth
    • 3 Tbsp. tomato paste 
    • 1 Tbsp. low sodium Worcestershire sauce
    • 2 medium tomatoes, chopped 
    • 3 cloves garlic, crushed and minced

    Instructions: 

    Peel and/or chop the red onions, green peppers, and zucchini. Shuck and cut the kernels off the corn in a bowl, then scrape the cobs again for the corn milk. Compost or discard the shucks, and the remains of the vegetables, or freeze and save for stock.

    In a large high-walled pan or Dutch oven, heat 1 Tbsp. of olive oil over medium heat. When shimmering, add the uncooked rice, stirring quickly to disperse the oil throughout the rice. Stir constantly until the rice is a golden brown color (do not allow it to burn! It will make everything bitter!) Immediately add the stock mixture, and stir. Allow to come to a boil. Cover with a tight lid, and reduce heat to a low simmer.

    In a separate pan, warm the remaining oil over a medium heat, and add the chopped onion and green peppers. Sautee, stirring occasionally for 3 to 5 minutes, or until the onions are turning translucent. Add the garlic, and saute for another 30 seconds or until fragrant. Remove from heat, and add to the rice, along with the tomatoes and corn. Stir and recover. Stir occasionally to prevent sticking. Cook until rice is tender and all liquid is absorbed (if rice is still not done, add ½ cup of water, and continue to cook.) Season with salt & pepper, or your favorite spice mix. Serve immediately.

    Makes a wonderful side dish, or as a entree with a protein like chickpeas, chicken, or fish. Adapts easily to most spices and meats.  

    Nutritional Facts: Calories per serving: 150  ~  Total Fat: 3.5g  ~  Sodium: 501g  ~  Sugars: 1g  ~  Protein: 1g ~ Carbohydrates: 29g ~ Fiber: 1g

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  • French Garden Salad with Orange Vinaigrette Dressing

    Serves 6: Late summer is the time for an abundance of fresh produce. And, what better way to enjoy the bounty than the cool, crunchy deliciousness of a tossed vegetable salad draped in a flavorful citrus vinaigrette? Our ancestors also enjoyed the plentiful vegetables of the season in salads and many other dishes. Lighter vegetarian fare in the late summer months would have provided not only necessary nutrition and energy, but also a lighter filling meal more easily digestible in the heat and humidity.

    This recipe also makes a delicious dinner for four with the addition of a protein like chicken, turkey, fish, tofu, or chickpeas. 

    Tools Needed: Chopping board, kitchen knife, 1 lg, 1 sm, bowl, measuring tools, zester

    Ingredients:

    • 1 sm. head iceberg lettuce, julienned 
    • 1 bag spinach, julienned
    • 1 medium cucumber, thinly cut and sliced 
    • 4 stalks celery, thinly sliced
    • 4 cloves garlic, crushed or finely minced 
    • 1 red onion, finely diced
    • ¼ cup light vinegar (white wine, or apple cider) 
    • Juice of one orange
    • 1 tbsp. orange zest 
    • 2  tbsps. honey
    • 4 tbsps. dijon mustard 
    • ⅔ cup extra virgin olive oil
    • 1 tsp. dry thyme 
    • Salt & pepper to taste

    Instructions: 

    In a small bowl, whisk together the orange juice and zest, vinegar, honey, mustard, and spices until smooth. Slowly whisk in the olive oil until emulsified. Place in a jar or covered bowl and refrigerate for an hour.

    Chop, julienne, and process all your vegetables just before serving. Toss all ingredients in a bowl, and serve.

    Variations: Add ½ tsp. tarragon for more French flavor. If serving with an animal protein or tofu, the dressing also makes a fantastic marinade. Just make a double batch of the dressing, and use half for marinating proteins. Marinate a minimum of 30 minutes and no more than 4 hours (2 for tofu). This recipe can be used with just about any vegetable or fruit combination for more flavor and nutrition. 

    Nutritional Facts: Calories per serving: 180  ~  Total Fat: 6.2g  ~  Sodium: 236g  ~  Sugars: 10g  ~  Protein: 1g ~ Carbohydrates: 14g ~ Fiber: 3g

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  • Eggplant Lasagna

    Serves 4 

    Tools Needed: Chopping board, paper towels, knife, saucepan, frying pan, blender or food processor, roasting pan, baking dish

    Ingredients:

    • 1 Tbsp. olive oil
    • 3 tomatoes, chopped
    • 2 medium onions, peeled & diced
    • 3 cloves garlic, peeled and minced
    • 1 Tbsp. Italian seasoning
    • 2 eggplants, sliced lengthwise into sheets*
    • 2 Tbsp. olive oil, divided 
    • 3 cloves garlic, peeled and minced
    • 1 medium onion, peeled and diced
    • 16 oz. ricotta cheese
    • ½ cup grated Parmesan cheese
    • 1 egg
    • 4 cups shredded Mozzarella cheese
    • ⅓ cup fresh chopped parsley

    Instructions: 

    *-Before making: sweat the eggplant overnight for best results! This step removes the bitter compounds from the eggplant, and prepares the flesh for proper cooking. Place a colander over a plate in the fridge. Slice eggplant into ⅛” to ¼” sheets. Salt thoroughly and place in colander. Cover with plastic wrap, and place a bowl or weight on top of sheets. Let sit for at least 12 hours. When ready to use, RINSE EGGPLANT COMPLETELY and press dry in paper towels. Do not skip rinsing and drying! You are removing the extra salt and bitterness.

    First 5 ingredients: Marinara sauce: Heat 1 Tbsp. oil over medium heat. Add 2 diced onions, and saute until translucent. Add in 3 cloves minced garlic, saute for 1 minute, then add diced tomatoes and 1 Tbsp. seasoning mix. Cover and cook on medium until boiling, then reduce heat to simmer for 20 minutes. 

    While sauce is cooking: In a medium bowl, combine ricotta, Parmesan, egg and parsley. Season with salt and pepper. Cover, and set aside for later. 

    When tomatoes and onions are ready, pour into a blender or food processor and blend until smooth. Set aside to cool. This is your marinara.

    Heat 1 Tbsp. of oil in a large skillet over medium heat. Saute garlic for 1 minute, then add onion, and 1 Tbsp. Italian seasoning and cook until onions are translucent. Add marinara sauce to pan, and stir, warming until incorporated.

    In a 9” X 13” baking dish, add a small amount of sauce to the bottom, then a single layer of the eggplant “noodles”, then a layer of the ricotta-egg mixture, and a layer of mozzarella. Repeat this layering. Top the last layer of eggplant with sauce, mozzarella, and a sprinkling of parmesan.

    Cover with foil, and bake for 35-40 minutes, or until the eggplant is soft to the knife. In the last 2-3 minutes of baking, remove the foil and allow the top to brown. Let cool for 10 minutes. Sprinkle with fresh parsley and serve.

    Zucchini can be substituted for eggplant. Salt sweat for 20 minutes a side, rinse & press dry, then use.   

    Nutritional Facts: Calories: 370 ~ Carbs: 19g ~ Total Fat: 17g ~ Sat. Fat: 5g ~ Sodium: 1265mg ~ Fiber: 6g ~ Sugars: 8.5g ~ Protein: 14g

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  • Sweet Potato and Red Pepper Soup

    Serves 4: Make sure carrots are completely cooked when boiling. The sweet potatoes will cook faster than the carrots. You can also add protein, fiber, and smoothness with a drained can of no-salt or reduced sodium cannellini (white kidney beans) or navy beans added during the blending process. Reheat and reseason, if needed, before serving.

    Tools Needed: Chopping board, paper towels, vegetable peeler, knife, saucepan, frying pan, large pot, blender or food processor

    Ingredients:

    • 2 cups cubed & peeled sweet potato (about 2) 
    • 1 cup chopped carrots
    • 1 red pepper, diced
    • 1 small onion, yellow or red, diced
    • 3 cloves garlic, peeled
    • 4 cups vegetable or chicken broth, divided
    • 1 tsp. chili powder
    • 1 tsp. cumin
    • 1 tsp. paprika
    • ½ tsp. red pepper flakes
    • ½ tsp. salt
    • 2 Tbsp. chopped cashews or walnuts (optional)

    Instructions: 

    Bring a 5 qt. pot of water to a boil. Peel and dice the sweet potatoes. Chop the carrots, red pepper, and onion. When water comes to a boil, add carrots first, wait a minute or two, then add sweet potatoes. Cover and simmer for 15 minutes or until carrots and sweet potatoes are soft and easily pierced with a fork.

    While sweet potatoes and carrots are boiling, sauté onions in ¼ cup of vegetable broth until softened. Add red peppers and sauté for an additional 2 minutes. Add garlic and sauté for an additional minute.

    When sweet potatoes and carrots are done, drain water, and add to the pot with the onions and red peppers. Pour the remainder of the vegetable stock (3 ¾ cup) over the vegetables. Bring to a boil.

    Turn off the heat. Add the chili powder, paprika, cumin, salt, and pepper. If using an immersion blender, puree the soup until smooth. If using a high speed blender, pour the contents of the pot into the blender and puree until smooth.

    Serve garnished with fresh herbs, chopped cashews or other nuts, or red pepper flakes. Enjoy!  

    Nutritional Facts: Calories: 140 ~ Carbs: 27g ~ Total Fat: 3g ~ Sat. Fat: 1g ~ Sodium: 1305mg ~ Fiber: 5g ~ Sugars: 8.5g ~ Protein: 3g

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  • Torta Española (Potato and Onion Frittata)

    Serves 4: This recipe is a full meal, with protein from the eggs and milk. However, it can also be prepared with diced low-sodium chorizo turkey sausage or bacon for a hearty breakfast, or with a tossed green salad or grain salad like tabbouleh for a light dinner. Try it with a dash of sour cream or Greek yogurt. It is also delicious cold, and reheats wonderfully.

    Tools Needed: Chopping board, vegetable peeler, knife, ovenproof nonstick skillet or Dutch oven, large pot

    Ingredients:

    • 3-4 medium potatoes 
    • 1 large onion
    • ¼ cup olive or vegetable oil, divided 
    • 8 large eggs
    • ⅓ cup whole milk, evaporated milk, or cream 
    • 1 bell pepper, seeded and finely diced
    • Salt & pepper, to taste 
    • 1 Tbsp. fresh parsley, to garnish (optional)

    Instructions: 

    Finely dice your bell peppers, and set aside. Peel the potatoes and slice thinly, about ¼ inch thick, or slice with a mandoline. You can can also cut into ½ cubes. Place in a bowl and cover with salted water for 15 minutes. While potatoes are brining, peel and slice the onion into thin strips. In a large ovenproof skillet, heat 2 Tbsps. of the oil over medium heat, and cook the onions and bell peppers until soft, fragrant, and golden. Drain the potatoes, and pat dry in a dishtowel or paper towels. In a large bowl, toss the potato slices with the remaining oil, and add the salt and pepper. Mix until potatoes are covered, then add to the onions in the skillet. Cover, and reduce the heat to low. Simmer until the potatoes are tender, stirring occasionally to keep from burning and sticking.

    In the same bowl you oiled the potatoes, whisk together the eggs, milk or cream, and salt & pepper. Pour this mixture over the potatoes and onions in the pan, and garnish with parsley, if using. Continue to cook the mixture over a low heat, until the eggs seem mostly set, and being careful not to burn them, around 5 to 8 minutes.

    Put a plate that covers the mouth of the skillet upside down on the top, then flip the skillet so the frittata falls out onto the place. Put the skillet back right-side up and gently slide the upside down frittata back into the pan. Place back on low heat, and cook for another 4 or 5 minutes. Slide the torta onto a serving plate, and slice into wedges. Serve immediately, or place in fridge for up to 3 days.   

    Nutritional Facts: Calories: 340 ~ Carbs: 28g ~ Total Fat: 20g ~ Sat. Fat: 6g ~ Sodium: 300mg ~ Fiber: 3g ~ Sugars: 3g ~ Protein: 13g

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  • Roasted Potatoes, Carrots & Broccoli, with Lemon-Garlic Butter

    Serves 4: This is a great side dish to serve with red beans and rice, and any leftovers will keep for breakfast hash browns. Because, much like red beans, these roasted vegetables taste even better the next day!

    Tools Needed: Chopping board, vegetable peeler, knife, large roasting pan, large bowl, zester or grater

    Ingredients:

    • 3-4 red potatoes
    • Florets from 2 broccoli heads
    • 1 pkg. carrots, peeled
    • 5 Tbsps. unsalted butter
    • 1 tsp. minced garlic or ½ tsp. garlic powder
    • 1 lemon, zested: cut into wedges
    • Salt & pepper, to taste
    • 1 Tbsp. fresh parsley, to garnish (optional)

    Instructions: 

    Preheat oven to 400°F, with the roasting pan inside. Cut the carrots and potatoes into 1-inch chunks, and make the florets of the broccoli about the same length. (*-try to get about the same amount of carrots as potatoes) Add the butter, lemon zest, and garlic in a small saucepan, and melt over a low heat to allow the flavors to meld, for about 2-3 minutes. Toss the carrots and potatoes in half of the butter mixture in a large bowl. Salt and pepper to taste, then transfer to the roasting pan. Roast for 25 minutes, turning over after about 12-13 minutes. Toss the broccoli and lemon wedges with the remaining butter, then add to the broccoli to the roasting pan for another 20 minutes, turning everything over again after 10 minutes. At the 10 minute mark, salt the lemon wedges, and add to the pan to finish cooking. Serve immediately with each serving receiving a roasted lemon wedge. (serve with a spoon for squeezing onto the vegetables.)

    Nutritional Facts: Calories: 320 ~ Carbs: 38g ~ Total Fat: 14g ~ Sat. Fat: 7g ~ Sodium: 155mg ~ Fiber: 7g ~ Sugars: 3g ~ Protein: 7g

    Roasted Broccoli and Potatoes 1 copy
  • Basic Easy Quiche

    Serves 6: Quiche is the word for autumn, and this easy to follow recipe is a great way to get into the groove for fall. Perfect for breakfast or brunch, or a stylish dinner at home, watching the leaves fall.

    Tools Needed: Mixing bowl, whipping bowl

    Ingredients:

    • 6 large eggs, separated
    • 1 pre-made pie crust
    • ¾ cup milk of choice (or cream)
    • ¾ tsp. salt
    • ¼ tsp. black peppe
    • 3 Tbsp. chopped green onion
    • ¼ tsp. cream of tartar or lemon juice 

    Instructions: 

    Preheat oven to 375°F. 

    Unroll pie crust, and press into a 9-inch pie pan. In a large bowl, separate the egg yolks from the whites. Set the whites aside. Into the yolks, whisk together the salt, pepper, and milk. Set aside. Add the cream of tartar or lemon juice to the egg whites. With an electric mixer or whisk, whip the egg whites into light, fluffy, but sturdy peaks. Gently fold in the yolk mixture and the green onions until incorporated, being careful not to lose the air in the eggs. Spoon or gently pour the egg mix into the crust and get into the oven immediately. 

    Bake for 35 to 40 minutes, or until the center is completely set. Allow to cool for 5-10 minutes before serving.    

    Tips: The great thing about this recipe is that you can add virtually anything to the quiche and have an amazing dish or meal. Try adding cooled caramelized onions, sauteed minced garlic and herbs, a splash of grated parmesan and a handful of cooked meats creates a cozy meal. Try adding in cottage or ricotta cheese for an amazing texture. Blend the yolks with a handful of spinach, then add some chopped ham to create a Dr. Seuss Green Eggs & Ham quiche! The possibilities are endless. Do not overmix the yolks and additives into the egg whites, or you will end up with a flat frittata. Use a wooden spoon or a spatula to fold, not a whisk or fork. Keeping the air inside the egg whites as much as you can will give you a fluffy, light quiche. Slow and gentle are your friends!  

    Nutritional Facts: Calories: 250 ~ Carbs: 14g ~ Total Fat: 16g ~ Sat. Fat: 7g ~ Sodium: 705mg ~ Sugars: 2g ~ Protein: 15g

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  • Maque Choux for Two

    Serves 2: Once a seasonal summer dish, macque choux has become a year-round staple in New Orleans. This dish is perfect for serving as a side dish, as a entree, or as a full meal with the addition of any protein.

    Tools Needed: Sharp paring knife, cutting board, medium frying pan, spatula

    Ingredients:

    • 2 tbsp. olive oil 
    • 1 cup each, diced onion, bell pepper
    • 1 large tomato, chopped (save juice!) 
    • 2 cloves garlic, crushed & minced
    • 1 lb. (5 ears) cut fresh corn (see Directions)
    • 1 tsp. salt 
    • ¼ tsp. black pepper
    • 1 tsp. sugar (optional) 
    • Water (as needed)

    Instructions: 

    In a large bowl or pan, cut the kernels from the cob. Then, go over the cobs again to extract the corn starches, or “milk” from the cob. This additional step gives the dish a silky texture. Set aside. Dice onions and bell peppers, crush or mince garlic.

    Add oil to a medium pan and heat to hot over medium heat. Add the onions, and bell peppers and saute for 5 minutes, stirring occasionally. 

    Add the tomatoes and cook for 9 minutes. Then, add the garlic and cook for another minute.

    Add corn, with juices, and seasonings and cook until corn is tender, about 10 to 15 minutes. Add stock or water while cooking, as needed. 

    Adjust seasoning as needed. A teaspoon of sugar may be added to mellow the tomato acidity.

    Proteins can be added during the last few minutes of cooking to create an entree or a full meal. Works well with sausage, shrimp, crawfish, chicken, and pork.   

    Nutritional Facts: Calories: 131  ~  Total Fat: 5.8g  ~  Sat. Fat: 0.9g ~  Sodium: 420g (17%)  ~  Total Carbs: 70g  ~  Fiber: 2.8g (10%)  ~  Sugars: 8g  ~  Protein: 3.3g  

    Maque Choux copy
  • Collard-Pepper-Potato Egg Bake

    Serves 5: A great dish for breakfast!

    Tools Needed: Paring knife, cutting board, vegetable peeler, grater, saute/fry pan, casserole or baking dish

    Ingredients:

    • 2 Tbs. olive oil
    • 3 oz., bunch collard greens, rinsed and shredded
    • ½ cup 2% milk
    • 1 cup shredded Italian cheese mix
    • 1/2 cup each, diced onion, bell pepper
    • 8 large eggs
    • ¼ tsp. each onion & garlic powders, black pepper
    • ½ tsp. salt, divided 

    Instructions: 

    Start by peeling and grating the potato. Use a box grater to grate into hash brown sized pieces.

    Heat one tablespoon olive oil in a large skillet over medium-high heat. Once hot, add the diced onions and bell peppers for 3 minutes, then add the second tablespoon of oil, the shredded potato and shredded collards. Sprinkle with ¼ teaspoon salt. Cook for 5 minutes, stirring occasionally. The collards should be vivid green and slightly wilted and the sweet potato will be softened but not cooked through.

    Meanwhile, add the eggs, milk, remaining ¼ teaspoon salt, garlic powder, onion powder and black pepper to a medium bowl. Whisk together for at least 30 seconds.

    Lightly spray or grease an 8×8 or two quart casserole dish. Add the collards and sweet potatoes and spread into an even layer. Pour the egg mixture on top. Top with the shredded cheese.

    Bake uncovered at 350 degrees F for 35 minute, or until a knife inserted in the center comes out clean. Another way to tell that the casserole is done is when the eggs are golden but not brown, especially at the edges.

    Remove from the oven. Slice and serve garnished with freshly chopped parsley and sliced scallions.  

    Nutritional Facts: Calories: 270  ~  Total Fat: 17g  ~  Sat. Fat: 4g ~  Sodium: 428g  ~  Total Carbs: 13g  ~  Fiber: 2.8g ~  Sugars: 3g  ~  Protein: 18g

     

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  • Tomato, Egg & Cucumber Stir-Fry

    Serves 6: This light, Asian-inspired dish is a great light breakfast or brunch for two, bursting with flavor, color, and nutrition! Pairs great with any grain.   

    Tools Needed: Sharp paring knife, cutting board, wok or high-walled frying pan, spatula

    Ingredients:

    • 1 medium cucumber
    • 1 medium tomato
    • 3 eggs
    • ½ tsp. each rice wine vinegar and water
    • 2 Tbsp. oil, divided
    • 1 clove garlic
    • 1 green onion, minced
    • ½ tsp. minced ginger, or ¼ tsp. dry
    • Ground black pepper, to taste
    • kosher salt

    Instructions: 

    Cut cucumber in half lengthwise. Place it cut side down, cut it diagonally into about 3/8 inch thick. Sprinkle kosher salt; let stand 10 to 15 minutes. Gently squeeze excess water of cucumber. Cut tomato into 6 wedges. Beat eggs with rice vinegar mix, salt, and pepper.

    Heat a wok or a saute pan over high heat. When it is hot, add 1 tablespoon of oil. Pour in the beaten egg; scrape the side and bottom of egg as they curdle into center to cook large pieces of scrambled egg. Stop cooking half way, half of egg should still remain liquid; remove it from wok and set aside on a plate.

    Wipe the wok to clean then add remaining tablespoon of oil over medium heat. Add garlic, green onion, and ginger;cook until softened and fragrant but not colored, about a minute or two. Add tomatoes and cucumbers; cook until they are heated through. Season with salt and black pepper. Put back the egg and stir fry gently until they are cooked and combined with tomatoes and cucumbers. Season to taste with salt if needed. Serve with freshly ground black pepper on top.   

    Nutritional Facts:

    Calories: 145  ~  Total Fat: 6.8g  ~  Sat. Fat: 1.9g ~  Sodium: 490g (18%)  ~  Total Carbs: 54g  ~  Fiber: 3.5g (10%)  ~  Sugars: 4g  ~  Protein: 7.3g

     

    Tomato Egg and Cucumber Stir fry with Shiso 8 1 copy
  • Vegetarian Jambalaya

    Serves 6: “Vegetarian jambalaya?!?” We can hear you already. Let us explain. With advances in plant-based proteins, you can actually enjoy a traditional jambalaya that feels and tastes like what you’re used to eating, without the calories, saturated fats, and sodium to weigh you down and interfere with your heart health this season. Toss on some Crystal hot sauce for some heat.   

    Tools Needed: Paring knife, cutting board, cast-iron or heavy large pot

    Ingredients:

    • 4 Tbs. extra virgin olive oil
    • 3 stalks celery, chopped finely
    • 1 medium onion, finely chopped
    • 1 green bell pepper, seeded & chopped
    • 2 garlic cloves, minced
    • 2 cups vegetable stock
    • 3 tomatoes, chopped (save the juice!)
    • 1 cup rice
    • ¼ tsp. each, salt and pepper
    • ¾ tsp. Zatarain’s or other seasoning mix
    • 1 lb. vegan sausage
    • 1 pkg. vegan chik’n strips

    Instructions: 

    In large cast-iron pot, heat oil oven over medium-high. Heat chicken strips until heated through, about two minutes per side. Cut into 3/4-inch pieces; set aside.

    Add celery, onion and bell peppers. Cook, stirring, for 5 minutes. Add sausage and cook for 3 minutes. Add garlic and cook for another minute. Stir in stock, salt, pepper, Magic Seasoning, tomatoes, and 1/2 cup water; bring to a boil. Add rice and chicken. Reduce heat; simmer for 12 minutes. Cover; remove from heat.

    Let stand until rice is tender and liquid is mostly absorbed, 30 to 35 minutes. Serve warm.   

    Nutritional Facts: Calories: 410  ~  Total Fat: 17g  ~  Sat. Fat: 2g ~ Sodium: 740g  ~  Total Carbs: 36g  ~  Fiber: 9g ~  Sugars: 6g  ~  Protein: 33g

    vegan jambalaya copy
  • Roasted Carnival Vegetable Medley

    Serves 6: Roasted vegetables are delicious! Easy to prepare, easy to cook, wonderful to look at and delicious to share. This recipe makes a great side dish with an omlette or quiche, or as a full one-bowl meal with scrambled eggs, tofu, beans and lentils, or any lean protein. Feel free to toss in some fresh herbs to kick up the flavor and freshness of the dish.

    Tools Needed: Paring knife, vegetable peeler, high-lipped baking sheets or pans, parchment paper

    Ingredients:

    • ¼ cup + 1 Tsp. olive oil
    • 1 bag carrots, peeled & cut into 1 inch pieces
    • 2 med. sweet potatoes, peeled & cut to 1 in. pcs.
    • 2 med. zucchini, cut to 1 in. pieces
    • 3-4 red potatoes, cut into 1 in. pieces
    • 1-2 onions, peeled, cut to 1 in. pieces
    • Salt & pepper or seasoning blend of choice, to taste

    Instructions: 

    Preheat oven to 425°. In a large bowl, combine the peeled and sliced vegetables with the oil. Don’t skimp on the oil! Salt well, so that every piece gets some. Remove the zucchini to a separate bowl. Place the vegetables onto the pre-greased (or parchment papered) baking sheet. Make certain that there is enough space between the pieces. Don’t crowd them on the sheet or they will steam instead of roast. If needed, roast your vegetables on separate baking sheets. Leave room for the zucchini to be added later, or roast zucchini on a separate baking sheet. Place all vegetables except the zucchini into the hot oven, and let roast for about 10-15 minutes. Then, put the zucchini in the oven and turn the first batch of vegetables over. Continue to roast the vegetables for another 15-20 minutes, or until you see browning on the vegetables; what is called “toast on the roast”. Test veggies before removing from the oven. Remove vegetables from the pan to a serving dish, sprinkle with fresh herbs and a dash more salt, and serve.

    Nutritional Facts: Per serving: Calories: 260  ~  Total Fat: 9.5  ~  Sat. Fat: 1.4g ~ Sodium: 151g  ~  Total Carbs: 31g  ~  Fiber: 6g ~  Sugars: 4g  ~  Protein: 3.5g

     

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  • Easy Ratatouille

    Serves 6: Along with your red beans and rice this week, why not serve up a quick and easy answer to the classic French dish ratatouille? It’s a great compliment to the main meal, or as a tasty vegetarian meal with bread. Ratatouille has been served in one form or another since the French founded New Orleans. This recipe, while not a proper ratatouille, serves as a rustic option that is fun, filling, and delicious. Browning the veggies makes the flavors!

    Tools Needed: Carving knife, cutting board, heavy-bottomed large skillet or pan, spatula or wooden spoon

    Ingredients:

    • ¼ cup + 1 Tsp. olive oil
    • 1 eggplant, cubed
    • 1 red onion, diced
    • 2 yellow squash, cubed
    • 3 tomatoes, diced, with juice
    • 4 cloves garlic, minced
    • 1 Tbs. Italian seasoning
    • Salt & pepper, to taste

    Instructions: 

    Heat 3 tablespoons of the olive oil in a large skillet over medium heat. Add the eggplant along with a small pinch of salt and sauté until tender, about 8-10 minutes. Transfer to a bowl.

    1. Pour another tablespoon of olive oil into the skillet. Add the yellow squash. Season with a small pinch of salt and saute until tender, about 5 minutes. Transfer to the bowl with the eggplant.
    2. Pour in the remaining tablespoon of olive oil. Add the onion and saute until tender, about 5-6 minutes.
    3. Add the garlic and cook until fragrant, about 30 seconds.
    4. Add the tomatoes, Italian seasoning, and a large pinch of salt to the skillet. Cook the tomatoes down until they are extremely tender and their juices have released, about 8-10 minutes.
    5. Add the eggplant and squash back to the skillet. Simmer for another 4-5 minutes.
    6. Adjust seasoning as needed, and serve.  

    Nutritional Facts: Per serving: Calories: 260  ~  Total Fat: 9.5g  ~  Sodium: 281g ~  Total Carbs: 31g  ~  Fiber: 6g ~  Sugars: 4g  ~  Protein: 3.5g

    Easy Ratatouille copy
  • Family Spaghetti Dinner

    Serves 6: A full dinner for the entire family, or enough to freeze and keep for later, your box this week is a Carnival staple. Add your favorite protein to the sauce and/or salad, or enjoy it as a vegetarian meal.

    Tools Needed: Paring knife, vegetable peeler, blender or food processor, cutting board, large saucepan, stock pot, large salad bowl, plastic wrap

    Ingredients:

    • ¼ cup + 1 Tsp. olive oil
    • 4 med. tomatoes, diced with juice
    • 4 cloves + 2 cloves garlic, peeled & minced
    • 1 tomato & 1 cucumber, finely diced
    • 1 jumbo onion, diced
    • ½ cup stock or water, as needed
    • 1 head iceberg lettuce, torn or shredded
    • 3 carrots, peeled & shredded
    • 1 Tbsp. Italian seasoning
    • Salt & pepper, to taste

    Instructions: 

    Heat 1 tablespoon of oil in a large saucepan over medium heat. Add the diced onions, and saute for 5-6 minutes, or until the onions start to soften. Add the 4 cloves of minced garlic, and stir with onions for about 1 minute. Then, add the diced tomatoes and juice and stir. If needed, add stock or water until the bottom of pan is covered. Bring to a boil over medium heat, then cover and reduce to medium-low. Simmer for 20 minutes, stirring occasionally.

    While the sauce is simmering, assemble the green salad. Toss lettuce, diced tomato, cucumber, remaining 2 cloves of minced garlic, and carrot shreds in a large bowl. Cover with plastic wrap and refrigerate until ready to serve.

    Remove the onions from the heat, and set aside to cool, uncovered for 5 minutes. When cooled, transfer to a blender or food processor and process until smooth. Pour sauce into the original pan over low heat, season, and let simmer. Follow directions for cooking pasta. When drained, toss in the sauce, and serve with the salad and dressing of choice!  

    Nutritional Facts: Per serving: Calories: 460  ~  Total Fat: 3.5g  ~  Sat. Fat: 0.4g ~ Sodium: 151g  ~  Total Carbs: 31g  ~  Fiber: 8g ~  Sugars: 4g  ~  Protein: 3g

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  • Slow Cooker Red Bean Soup and Japanese Rice Cakes

    Serves 4-6: As New Orleanians, we often fall into the red bean trap: making them the same way every time. This week, we’re exploring new ways of enjoying this staple food. Diners in Asian nations enjoy red beans in delicious, healthy soups, and we’ve paired it with delightful Japanese rice cakes! A great way to feed a family or cook for the next few days.

    Tools Needed: Knife, cutting board, skillet, spatula, mixing bowls, slow cooker

    Ingredients:

    • 1 lb. red beans, pre-soaked
    • 2 tomatoes, roughly diced, with juice
    • 2 medium onions, chopped
    • 2 bay leaves
    • 1 tsp. Cajun seasoning
    • ½ tsp. hot sauce
    • 2 tsp. all-purpose flour
    • 1 tsp. garlic powder
    • 5 cups low-sodium chicken broth
    • 3 ribs celery, diced
    • 1 cup carrots, peeled & diced 
    • 1 tsp. salt
    • ½ tsp. pepper
    • 1 cup dry rice, cooked (makes 2 cups)
    • 1 Tbs. oil
    • ½ tsp. dried thyme

    Instructions: 

    Rinse the dry beans under running water, then put them into a large pot or bowl. Add eight cups of clean water, cover and allow to sit overnight. When ready to cook, drain and rinse..

    When ready to cook, put the soaked beans and the next 10 ingredients to the slow cooker. Cover and cook on low for 6 hours, or until vegetables are tender. Discard bay leaves before serving.

    Cook the rice while the soup is cooking. Do not rinse the rice before cooking! You want the rice sticky. Once cooked and drained, allow to cool down. In a bowl, add the cooked rice, garlic, thyme, and the flour. Mix well by hand until all flour is incorporated, then form into six patties. In a skillet, warm the oil over a low heat, and fry the patties for 2-3 minutes, then flip and fry again. Then, turn the heat up to medium, and continue frying, flipping until both sides are crispy and golden. Set onto a paper towel and pat dry, then serve floated in a bowl of the soup, or on the side.

    Nutritional Facts: 

    Red Bean Soup: 1 cup-158 calories – 2mg cholesterol – 701mg sodium – 29g carbohydrates (5g sugars, 8g fiber) – 11g protein

    Rice Cake: Per cake-192 calories – 206mg sodium – 36g carbohydrates – 6g sugars – 7g fat – 1g saturated fat

    Slow Cooker Red Bean Soup and Japanese Rice Cakes
  • Roasted Vegetables with Quinoa

    Serves 4: Quinoa is relatively new to New Orleans cuisine, only appearing here about 30 years ago. Yet, this amazing seed is a featured part of cuisines across the world. On its own, quinoa is a complete protein with all nine amino acids. This particular dish comes from Peru and is as classic as it is easy to make. The oven does most of the work, bringing out the natural sweetness and flavors of the vegetables. Serve with a hearty green salad as a starter, or with a bowl of fresh cut fruit for dessert. Great for any night of the week.

    Tools Needed: Knife, cutting board, mixing bowl, baking sheet, parchment paper

    Ingredients:

    • 1 large red onion, diced large
    • 3-4 carrots, peeled & diced
    • 1 head of garlic, peeled
    • Juice of 1 lemon, freshly squeezed
    • 1 cup uncooked quinoa
    • 1 large red bell pepper, diced
    • 2 zucchini squash, diced large
    • 2 Tbsp. olive oil
    • Salt & pepper to taste
    • 2 cups chicken broth, bouillon, or stock

    Instructions: 

    Prepare the vegetables and put into a large bowl. Add the oil, salt & pepper, and mix until all vegetables are coated. Spread out onto a large baking sheet lined with parchment paper. Be certain to give the vegetables space so that they roast instead of steaming. Roast at 400 degrees for 40-50 minutes, or until all vegetables begin to brown and caramelize around the edges. 

    While the vegetables are roasting, cook the quinoa. Be certain to rinse the quinoa before cooking! Rinsing removes a substance called saponin that will make the quinoa bitter if not removed. Cook until done. If desired, mix in a teaspoon of butter or oil and a dash of seasonings. Serve with the vegetables.

    Variations: Feel free to sprinkle freshly-cut herbs over the meal before serving, or season the vegetables with dried seasonings before roasting.

    Nutritional Facts: per serving-233 calories –  7g fat – 28g carbohydrates (4.5g sugars,5.6g fiber) – 154 mg sodium ~ 7.4g protein

    Roasted Vegetable Quinoa Bowl