Wednesday Recipes

Wednesday – half-way to the weekend. Here are a few recipes to help your middle-of-the-week slump. Enjoy!

FARMER'S MARKET POT PIE

This comes from Kathy Kingsley, About.com's American Food expert. She writes, “This recipe is easily adaptable as it can be prepared with almost any fresh vegetables of your liking. So look to see what's in season and available at your local farmer's market or farmstand. The biscuit crust makes a wonderful flaky pot pie topping. This recipe can also be made into individual pot pies, in which case reduce the baking time to 15 to 18 minutes.” Prep Time: 20 minutes; Cook Time: 30 minutes; Total Time: 50 minutes; Yield: Serves 6

To view this online, click here.

Ingredients

1 tablespoon butter

1 tablespoon vegetable oil

1 cup finely chopped onion

1 cup thinly sliced celery

1 cup diced red bell pepper

1 cup fresh green beans, trimmed and cut into 1 1/2 inch lengths

1/3 cup all-purpose flour

1 cup milk, whole or low-fat

2 cups low-sodium vegetable broth

2 tablespoons chopped fresh parsley

1 teaspoon tamari or low-sodium soy sauce

1/2 teaspoons dried thyme

1/2 teaspoon dried sage

Salt and freshly ground black pepper to taste

Biscuit Topping

1 3/4 cups whole-wheat pastry four

1/2 teaspoon salt

2 teaspoons baking powder

1/2 teaspoon baking soda

2 tablespoons butter, cold and cut into small pieces

3/4 cup buttermilk

2 teaspoons honey

Preparation

Preheat the oven to 400°F. In a medium skillet over medium-high heat, melt the butter with the oil. Add the onion and cook, stirring often, until soft and tender, about 5 minutes. Add the celery, broccoli, bell pepper and green beans, and cook, stirring often, until the vegetables are tender, about 10 minutes. Reduce the heat to low. Sprinkle the flour over the vegetable mixture. Cook, stirring constantly, for 2 minutes.

In glass measuring cup, combine the milk and the broth. Slowly add to vegetable mixture while whisking constantly. The sauce will start to thicken. Add the parsley, tamari, thyme, and sage. Season to taste with salt and pepper. Cook, stirring constantly, until thickened. Transfer the mixture to a 2-quart casserole, and set aside ( use individual 8 to 10-ounce ramekins or small baking dishes).

Make the topping: In a large bowl, mix the flour, salt, baking powder, and baking soda. Using a pastry blender, two knives, or a fork, cut the butter into the flour mixture until it resembles coarse meal. In a glass measuring cup, combine the buttermilk and honey. Add to the flour mixture, stirring with a fork to form a stiff dough. Add more buttermilk if the dough is too dry. Knead the dough lightly in the bowl for 3 to 5 minutes, until it is no longer sticky. Turn the dough out onto a lightly floured surface. Using a lightly floured rolling pin, roll out the dough into a shape to cover the casserole dish.

Lay biscuit topping lightly over the filling. Do not seal the edges. Bake for 20 to 30 minutes, until the crust is golden brown and the filling is bubbling. Serve hot.

FLAVORFUL CRANBERRY APPLE COFFEE CAKE

This yummy recipe comes from Carroll Pellegrinelli, About.com's Desserts/Baking expert. She writes, "You know how you want a treat, but you don't want one that is too sweet? This coffee cake isn't overly sweet and is the perfect accompaniment to a hot cup of coffee or tea." Prep Time: 30 minutes; Cook Time: 60 minutes; Total Time: 90 minutes; Yield: 16 servings.

To view this online, click here.

Ingredients

1/2 cup dried cranberries

2 sweet-tart apples like gala, honey crisp, etc. peeled, cored, and chopped

1/2 cup brown sugar, packed

Zest and juice of 1 large orange or of two tangerines

1 teaspoon ground cinnamon, divided

3 large eggs

1 cup sugar

1/4 pound (1/2 cup) butter, melted and slightly cooled

1 teaspoon orange extract

1/4 cup Greek yogurt

1 cup all-purpose flour

1/4 teaspoon salt

Preparation

Preheat the oven to 325 degrees.

Lightly grease 8 - or 9-inch square pan. Combine the cranberries, apples, brown sugar, orange zest, orange juice, and cinnamon in a medium bowl. Pour into the prepared baking pan.

Beat eggs until foamy. While beaters are running, add sugar, butter, orange extract and yogurt. Beat just until combined. Slowly add the flour and salt until combined.

Pour the batter over the fruit. Spread over fruit layer, if necessary. Bake for 55 to 60 minutes, until a tooth-pick inserted in the middle of the cake comes out clean. The fruit should be bubbling around the edges. Best served warm with whipped cream and a nice cup of coffee or hot tea.

CINNAMON INFUSED CHICKPEA AND LENTIL SOUP

This comes from Brett Moore, About.com's Gourmet Food expert. He writes, "This simple vegetarian soup smells as beautiful as it tastes. Lentils, chickpeas, and tomatoes are combined with lots of heady spices and fresh herbs for a soup that is hearty, healthy, and deep in flavor." Prep Time: 10 minutes; Cook Time: 45 minutes; Total Time: 55 minutes; Yield: Serves 4 to 6.

To view this online, click here.

Ingredients

3 Tbsp olive oil

2 onions sliced

1/2 tsp ground ginger

1/2 tsp turmeric

1 tsp cinnamon

pinch saffron threads

2 cans small diced tomatoes

2 tsp sugar

3/4 cup brown or green lentils rinsed

7 cups of vegetable stock (or water)

2 cans of chickpeas, rinsed

small bunch cilantro chopped

small bunch parsley chopped

salt and black pepper, to taste

Preparation

Heat oil in a large pot over medium heat. Add onions and stir until translucent and soft (about 7 to 8 minutes).

Add the spices, tomatoes, sugar and stock to the pot, bring to boil then simmer for about 25 minutes until lentils are tender.

Stir in chickpeas, cover and simmer for 10-15 minutes. Stir in herbs and season to taste. Serve hot with bread.

MOCK TUNA-PASTA MELT

An easy casserole favorite from Healing Heart Foundation.

8-oz. package baked marinated tofu (any flavor), finely diced

2 large stalks celery, finely diced

2 medium scallions, thinly sliced

1 medium onion, finely chopped

1/2 C fat-free mayonnaise

1/4 C ketchup

1 T sweet pickle relish (sour pickle relish may be used if preferred)

1 t Dijon mustard

3 oz non-fat soy cheddar cheese, grated or finely diced

10 oz. whole wheat pasta elbows (or any small fancy pasta)

Bring a large pot of water to a boil then add pasta. Boil until almost tender, but not soft (about ¾ of regular cooking time). Rinse with cool running water to stop cooking, drain. Transfer to an oven-proof casserole or baking dish. Gently mix together all other ingredients except cheese, addding in the cooked pasta and sprinkle soy cheese on top. Oven bake for 25 minutes at 350 F. or microwave just long enough for the cheese to melt.

6 servings, each 184 calories: 6% from fat (1.4 g), 78% from carbohydrates (41.5 g), 16% from protein (8.8 g). Sodium 208 mg, Fiber 7.1 g.

Healing Heart Hint

Baked tofu is available in most health food stores. You can bake regular low-fat tofu after marinading (soy sauce, bbq sauce, etc) overnight in a moderate oven for 25 to 50 minutes, or until it starts to become firm.

If baked tofu isn't desired or available, rehydrated TVP flakes or dried bean curd will work as an excellent 'tuna' substitute

For a 'gourmet' touch, bake as above for 20 minutes, then place in hollowed-out tomatoes and bake 5 minutes more before serving.

BLACK-EYED PEAS WITH SPINACH AND HERBS

This recipe and the next are from Veg Kitchen. This recipe starts off, "Here’s an easy and unusual recipe that highlights fresh spinach. If you use baby spinach, you can skip stemming, making the recipe even quicker than it already is. This Persian recipe is a Sabzi—referring to a recipe using greens and herbs, ingredients so typical to this cuisine. Serve with a fresh flatbread and a salad of chickpeas and tomatoes," according to the recipe. Serves: 6

To view this online, click here.

2 tablespoons olive oil

1 medium onion, chopped

1 cup chopped leek (white part only), well rinsed

Two 16-ounce cans black-eyed peas, drained and rinsed

2 large or 3 medium tomatoes, diced

Juice of 1/2 to 1 lemon, to taste

1/2 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

10 to 12 ounces fresh spinach, stemmed and well rinsed (or baby spinach, well rinsed)

1/2 cup chopped fresh parsley, or more, to taste

4 scallions, sliced

Salt and freshly ground pepper to taste

Hot cooked rice or other grain, optional

Heat the oil in an extra-large skillet or a steep-sided stir-fry pan. Add the onion and sauté over medium heat until translucent.

Add the leek and sauté another 5 minutes or so, until both it and the onion are golden.

Stir in the black-eyed peas, tomatoes, lemon juice, and spices. Cook until everything is hot and the tomatoes have softened, about 5 minutes.

Add half of the spinach, cover and cook until wilted down, then add the rest. Once it’s all wilted down, stir it in along with the parsley, and scallion. Cook for just a minute or two longer, just until then season with salt and pepper.

Serve at once over hot cooked rice or other grain, if desired.

SIMPLE QUINOA, BROCCOLI, AND CHEESE CASSEROLE

"This easy casserole offers maximum nourishment. Serve with microwaved or baked sweet potatoes (start the sweet potatoes in the oven about 45 minutes before starting to bake the casserole) and a salad of dark greens and ripe tomatoes," according to the website's description. My description? "Yum!" Serves: 6

To view this online, click here.

1 1/2 cups quinoa, rinsed in a fine sieve

1 vegetable bouillon cube

2 tablespoons extra-virgin olive oil

1 large onion, quartered and thinly sliced

2 large broccoli crowns, cut into bite-sized pieces

1/3 cup sliced sun-dried tomatoes or sliced black olives

Salt and freshly ground pepper to taste

1 1/2 cups grated vegan cheddar cheese

Preheat the oven to 400º F.

Bring 3 cups water to a simmer in a medium saucepan. Stir in the quinoa and bouillon cube, cover, and simmer gently until the water is absorbed, about 15 minutes.

Meanwhile, heat the oil in a large skillet. Add the onion and sauté until golden. Add the broccoli and enough water to keep the skillet moist. Cover and steam until the broccoli is tender-crisp, about 5 to 7 minutes.

In a mixing bowl, combine the cooked quinoa with the broccoli mixture, dried tomatoes or olives, and half of the cheese. Season with salt and pepper and stir well.

Transfer the mixture to a lightly oiled, shallow two-quart casserole. Sprinkle evenly with the remaining cheese. Bake until the top is golden and crisp, about 20 to 25 minutes. Let the casserole stand for 5 minutes, and serve.