Meatless Monday

Time for another Meatless Monday. Here are today's six recipes to help you through the day, including Quinoa-Stuffed Peppers and Baked Pumpkin Pasta. Enjoy!

QUINOA-STUFFED PEPPERS

This is from Fiona Haynes, who wrote for The Spruce Eats. She wrote, “These quinoa-stuffed peppers make a nice low-fat meatless entree or side dish. Quinoa is a wonderful option for those who can't eat gluten, plus it makes a nice change from rice or meat-filled peppers. To make 1 cup of cooked quinoa, you'll need 1/2 cup of quinoa, rinsed, then cooked in 1 cup of water or broth for extra flavor. Make sure your broth is gluten free if you are feeding this to someone who has a gluten problem.

“I like my peppers to be yielding but still have something of a bite to them. If you prefer your peppers to be softer still, bake them for 10 minutes or so longer.” Prep Time: 0 minutes; Cook Time: 45 minutes; Total Time: 45 minutes; Serves 4

Note: The link for this no longer works, and I'm unable to find a new link. But if/when I do, I'll post it.

Ingredients

2 large red or yellow bell peppers, halved lengthwise, stem intact

2 tsp canola oil

1 medium onion, finely chopped

2 garlic cloves, minced

2 medium carrots, diced

1 1/2 cups diced cremini mushrooms

1 cup cooked quinoa

1/2 cup fat-free, low-sodium vegetable broth

1 cup chopped baby spinach

1/2 cup chopped fresh parsley

Preparation

Preheat oven to 400 degrees.

Steam or simmer bell peppers in a large pot for 5 minutes until slightly soft.

Heat oil in medium skillet and gently sauté onions, garlic and carrots on medium-low heat until softened.

Add mushrooms and cook until soft. Stir in cooked quinoa. Add broth, spinach and parsley and cook for 2 minutes.

Scoop one fourth of the quinoa mixture into each bell pepper half, packing firmly.

Place peppers in a baking dish. Cover the bottom of the dish with 1/2 cup of water. Cover with foil and bake for 30 minutes, until filling is hot.

Per Serving: Calories 198, Calories from Fat 38, total Fat 4.2g (sat 0.3g), Cholesterol 0mg, Sodium 50mg, Carbohydrate 33.3g, Fiber 6.7g, Protein 6.6g

BAKED PUMPKIN PASTA

Another recipe from Fiona Haynes, who writes, "Break out of the mac and cheese mold with this delicious baked pumpkin pasta dish. Perfect for fall, this pumpkin pasta makes a great weeknight meal on cold evenings.” She also adds, “If you make this with fat-free ricotta, you'll save a further 3 grams of fat and 2 grams of saturated fat, but you'll gain another 110mg of sodium.” Prep Time: 0 minutes; Cook Time: 30 minutes; Total Time: 30 minutes; Serves 6

I couldn't find the new link for this, either. But it is yummy enough that I wanted to post, and give credit where credit is due.

Ingredients

12 ounces uncooked penne pasta

2 tsp olive oil

1 medium onion, finely chopped

2 cloves garlic, finely chopped

2 small zucchini, halved lengthwise, then sliced

1/2 tsp dried thyme

1 tsp dried sage

1 15 ounce can pure pumpkin

1 cup part skim ricotta cheese

1/2 cup water reserved from pasta pot

1/2 cup shredded parmesan cheese

Preparation

Preheat oven to 400 degrees.

Cook pasta in a large pot of boiling water according to directions on package, less 2 minutes, and reserve 1/2 cup of cooking water when done.

Meanwhile heat oil in large skillet. Sauté onions and garlic for 5-6 minutes, until softened. Stir in zucchini and herbs, and sauté for 3-4 minutes.

Stir in canned pumpkin and ricotta cheese.

Empty drained pasta plus 1/2 cup of reserved cooking water into skillet and mix well.

Spoon pasta into a 11 x 7 baking dish. Sprinkle parmesan cheese on top. Bake for 10-15 minutes.

Per Serving: Calories 349, Calories from Fat 71, Total Fat 7.7g (sat 3.4g), Cholesterol 18mg, Sodium 168mg, Carbohydrate 54.4g, Fiber 5.2g, Protein 15.9g

ROASTED SQUASH AND APPLE CHOWDER WITH COLORFUL POTATOES

This is from the October 2013 issue of Vegetarian Times, page 76. It starts off, “Puréed roasted butternut squash provides the creamy base for a hearty chowder. If making the chowder ahead, prepare the recipe through step 3, then assemble and reheat just before serving.” Serves 8.

Ingredients

2 lb. butternut squash, peeled and cut into 3/4-inch chunks (6 cups), divided

3 medium apples, peeled and diced (3 cups), divided

2 large leeks, white parts cut into 1-inch chunks (1 cup), plus 1/2 cup thinly sliced leek greens, divided

1 Tbs. olive oil

1 Tbs. pure maple syrup

1 lb. multicolored potatoes, peeled and cut into 3/4-inch chunks

1/2 cup apple juice

1 Tbs. apple cider vinegar

Preparation

Preheat oven to 350°F. Coat baking sheet with cooking spray.

Combine 5 cups butternut squash chunks, 2 cups diced apple, leek whites, oil, and maple syrup in large bowl, and season with salt and pepper, if desired. Spread squash mixture in single layer on prepared baking sheet, and roast 30 minutes, or until tender, stirring occasionally.

Cook potato chunks and remaining 1 cup butternut squash in boiling, salted water 5 to 7 minutes, or until just tender. Drain, and set aside.

Purée roasted vegetables in blender until smooth. Add purée and apple juice to large soup pot with 4 cups water. Whisk in vinegar, and heat over medium heat. Season with salt and pepper, if desired. Add boiled potatoes and squash, remaining 1 cup diced apple, and leek greens, and simmer 5 minutes, or until hot.

nutritional information Per 1 1/4-cup serving: Calories: 162; Protein: 3 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 36 g; Cholesterol: 0 mg; Sodium: 12 mg; Fiber: 4 g; Sugar: 12 g; Vegan; Gluten-Free

LOW FAT BROCCOLI SOUP

Prep Time 30 Min; ready in 30 Min; Makes 4 servings. from mydailymoment.com

Ingredients

2 cups chopped fresh or frozen broccoli

1/2 cup chopped onion

1 (14.5 oz.) can reduced-sodium chicken broth

2 tbsp. cornstarch

1 (12 fluid oz.) can fat-free evaporated milk

Methods

In a saucepan, combine broccoli, onion and broth; simmer for 10-15 minutes or until vegetables are tender. Puree half of the mixture in a blender; return to the saucepan.

In a small bowl, whisk cornstarch and 3 tbsp. of milk until smooth. Gradually add remaining milk. Stir into the broccoli mixture. Bring to a boil; boil and stir for 2 minutes.

STOVETOP VEGETARIAN ORZO AND SPINACH SKILLET DINNER

This is from Jolinda Hackett, who also wrote for The Spruce Eats.

Jolinda wrote, "This is a super easy one-pot complete vegetarian meal using pre-cooked orzo, canned chickpeas, fresh or frozen spinach and topped off with optional crumbled feta cheese, if you're not eating vegan. If you need a quick meal but don't have orzo on hand, you could try using this recipe with instant rice or even another whole grain that you have handy. Couscous would also be super quick, but orzo would be better. This recipe is vegetarian and gluten-free, and, if you omit the feta cheese, it's vegan as well."

Recipe courtesy of Bush's® Beans.

Prep Time: 15 minutes; Cook Time: 5 minutes; Total Time: 20 minutes; Yield: 4 servings

Ingredients:

2 tablespoons olive oil

1 small red onion, chopped

3 cloves garlic, chopped

1 (16 ounce) can garbanzo beans (chickpeas), drained

1/2 cup cooked orzo

1 lemon, juiced

2 cups fresh spinach, chopped or 12 ounces frozen, thawed and squeezed to drain

salt and pepper

1/2 cup crumbled feta cheese (optional)

Preparation:

Heat the oil in a large skillet over medium heat. Add the onion and garlic and cook until almost clear, about 5-6 minutes. Add the beans, cooked orzo, lemon juice and spinach, stirring to combine well.

Season with salt and pepper to taste. Allow to heat for 4-5 minutes until spinach has cooked through and everything is heated and well combined.

Serve topped with feta cheese.

Makes four servings.

PINEAPPLE FRIED RICE

This is from Vegetarian Times, and begins, “The Hawaiian answer to the stir-fry, this dish is exotic, colorful, and bursting with flavor. To fill out the dish with more veggies, add 1/2 cup thinly sliced shiitake mushrooms along with the onions and garlic, and 1/2 cup peas just after the carrots.” Serves 6.

This can be viewed at http://www.vegetariantimes.com/recipe/pineapple-fried-rice.

Ingredients

2 1/4 cups low-sodium vegetable broth, divided

1 cup long-grain brown rice

1 1/4 cups diced fresh pineapple, divided

1 Tbs. low-sodium soy sauce or tamari

1/2 tsp. red pepper flakes

2 Tbs. toasted sesame oil

1/2 cup diced yellow onion

6 cloves garlic, minced (2 Tbs.)

1 small carrot, finely diced (1/2 cup)

1/2 cup finely diced red bell pepper

5 green onions, thinly sliced (1/3 cup)

Instructions:

Bring 2 cups broth and rice to a boil in medium saucepan over medium heat. Cover, reduce heat to medium-low, and simmer 40 minutes, or until all liquid is absorbed and rice is tender.

Blend 1/2 cup pineapple, remaining 1/4 cup broth, soy sauce, and red pepper flakes in blender until smooth. Set aside.

Heat oil in skillet over medium-high heat. Add onion and garlic; sauté 3 minutes. Reduce heat to medium, add carrot and bell pepper, and sauté 3 minutes more. Add remaining 3/4 cup diced pineapple, and cook 3 minutes. Add cooked rice to skillet, and cook 5 minutes, stirring frequently. Add blended pineapple mixture, and cook 3 minutes more, or until liquid is absorbed. Stir in green onions; season with salt and pepper, if desired.

Nutrition Information: Calories: 198; Protein: 4 g; Total Fat: 6 g; Saturated Fat: less than 1 g; Carbohydrates: 34 g; Cholesterol: 0 mg; Sodium: 156 mg; Fiber: 4 g; Sugar: 6 g

Meatless Monday

It's Meatless Monday, that time of the week to explore vegetarian food.

There was a time when a diet that didn't include meat was considered almost a fringe lifestyle. I still remember family members whispering about another member who was a vegetarian in hushed tones. Now it's common and (gasp!) downright normal.

If you're not a vegetarian, Meatless Monday is a great way to try going meatless one day a week. If you are a vegetarian, you know how great the meals can be. And if you'd like to try a few more vegetarian recipes, check out my vegetarian food blog!

In the meantime, here are six yummy recipes to try, including Roasted Squash and Apple Chowder with Colorful Potatoes and Baked Pumpkin Pasta. Enjoy!

QUINOA-STUFFED PEPPERS

This is from Fiona Haynes, who wrote for The Spruce Eats. She wrote, “These quinoa-stuffed peppers make a nice low-fat meatless entree or side dish. Quinoa is a wonderful option for those who can't eat gluten, plus it makes a nice change from rice or meat-filled peppers. To make 1 cup of cooked quinoa, you'll need 1/2 cup of quinoa, rinsed, then cooked in 1 cup of water or broth for extra flavor. Make sure your broth is gluten free if you are feeding this to someone who has a gluten problem.

“I like my peppers to be yielding but still have something of a bite to them. If you prefer your peppers to be softer still, bake them for 10 minutes or so longer.” Prep Time: 0 minutes; Cook Time: 45 minutes; Total Time: 45 minutes; Serves 4

The old link no longer works; if/when I find a current link to this, I'll post it.

Ingredients

2 large red or yellow bell peppers, halved lengthwise, stem intact

2 tsp canola oil

1 medium onion, finely chopped

2 garlic cloves, minced

2 medium carrots, diced

1 1/2 cups diced cremini mushrooms

1 cup cooked quinoa

1/2 cup fat-free, low-sodium vegetable broth

1 cup chopped baby spinach

1/2 cup chopped fresh parsley

Preparation

Preheat oven to 400 degrees.

Steam or simmer bell peppers in a large pot for 5 minutes until slightly soft.

Heat oil in medium skillet and gently sauté onions, garlic and carrots on medium-low heat until softened.

Add mushrooms and cook until soft. Stir in cooked quinoa. Add broth, spinach and parsley and cook for 2 minutes.

Scoop one fourth of the quinoa mixture into each bell pepper half, packing firmly.

Place peppers in a baking dish. Cover the bottom of the dish with 1/2 cup of water. Cover with foil and bake for 30 minutes, until filling is hot.

Per Serving: Calories 198, Calories from Fat 38, total Fat 4.2g (sat 0.3g), Cholesterol 0mg, Sodium 50mg, Carbohydrate 33.3g, Fiber 6.7g, Protein 6.6g

BAKED PUMPKIN PASTA

Another recipe from Fiona Haynes, who writes, "Break out of the mac and cheese mold with this delicious baked pumpkin pasta dish. Perfect for fall, this pumpkin pasta makes a great weeknight meal on cold evenings.” She also adds, “If you make this with fat-free ricotta, you'll save a further 3 grams of fat and 2 grams of saturated fat, but you'll gain another 110mg of sodium.” Prep Time: 0 minutes; Cook Time: 30 minutes; Total Time: 30 minutes; Serves 6

12 ounces uncooked penne pasta

2 tsp olive oil

1 medium onion, finely chopped

2 cloves garlic, finely chopped

2 small zucchini, halved lengthwise, then sliced

1/2 tsp dried thyme

1 tsp dried sage

1 15 ounce can pure pumpkin

1 cup part skim ricotta cheese

1/2 cup water reserved from pasta pot

1/2 cup shredded parmesan cheese

Preparation

Preheat oven to 400 degrees.

Cook pasta in a large pot of boiling water according to directions on package, less 2 minutes, and reserve 1/2 cup of cooking water when done.

Meanwhile heat oil in large skillet. Sauté onions and garlic for 5-6 minutes, until softened. Stir in zucchini and herbs, and sauté for 3-4 minutes.

Stir in canned pumpkin and ricotta cheese.

Empty drained pasta plus 1/2 cup of reserved cooking water into skillet and mix well.

Spoon pasta into a 11 x 7 baking dish. Sprinkle parmesan cheese on top. Bake for 10-15 minutes.

Per Serving: Calories 349, Calories from Fat 71, Total Fat 7.7g (sat 3.4g), Cholesterol 18mg, Sodium 168mg, Carbohydrate 54.4g, Fiber 5.2g, Protein 15.9g

ROASTED SQUASH AND APPLE CHOWDER WITH COLORFUL POTATOES

This is from the October 2013 issue of Vegetarian Times, page 76. It starts off, “Puréed roasted butternut squash provides the creamy base for a hearty chowder. If making the chowder ahead, prepare the recipe through step 3, then assemble and reheat just before serving.” Serves 8.

2 lb. butternut squash, peeled and cut into 3/4-inch chunks (6 cups), divided

3 medium apples, peeled and diced (3 cups), divided

2 large leeks, white parts cut into 1-inch chunks (1 cup), plus 1/2 cup thinly sliced leek greens, divided

1 Tbs. olive oil

1 Tbs. pure maple syrup

1 lb. multicolored potatoes, peeled and cut into 3/4-inch chunks

1/2 cup apple juice

1 Tbs. apple cider vinegar

Preheat oven to 350°F. Coat baking sheet with cooking spray.

Combine 5 cups butternut squash chunks, 2 cups diced apple, leek whites, oil, and maple syrup in large bowl, and season with salt and pepper, if desired. Spread squash mixture in single layer on prepared baking sheet, and roast 30 minutes, or until tender, stirring occasionally.

Cook potato chunks and remaining 1 cup butternut squash in boiling, salted water 5 to 7 minutes, or until just tender. Drain, and set aside.

Purée roasted vegetables in blender until smooth. Add purée and apple juice to large soup pot with 4 cups water. Whisk in vinegar, and heat over medium heat. Season with salt and pepper, if desired. Add boiled potatoes and squash, remaining 1 cup diced apple, and leek greens, and simmer 5 minutes, or until hot.

nutritional information Per 1 1/4-cup serving: Calories: 162; Protein: 3 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 36 g; Cholesterol: 0 mg; Sodium: 12 mg; Fiber: 4 g; Sugar: 12 g; Vegan; Gluten-Free

LOW FAT BROCCOLI SOUP

from mydailymoment.com

prep time 30 Min; ready in30 Min; Makes 4 servings.

Ingredients

2 cups chopped fresh or frozen broccoli

1/2 cup chopped onion

1 (14.5 oz.) can reduced-sodium chicken broth

2 tbsp. cornstarch

1 (12 fluid oz.) can fat-free evaporated milk

Methods

In a saucepan, combine broccoli, onion and broth; simmer for 10-15 minutes or until vegetables are tender. Puree half of the mixture in a blender; return to the saucepan.

In a small bowl, whisk cornstarch and 3 tbsp. of milk until smooth. Gradually add remaining milk. Stir into the broccoli mixture. Bring to a boil; boil and stir for 2 minutes.

STOVETOP VEGETARIAN ORZO AND SPINACH SKILLET DINNER

This is from Jolinda Hackett, who wrote for The Spruce Eats. Jolinda wrote, "This is a super easy one-pot complete vegetarian meal using pre-cooked orzo, canned chickpeas, fresh or frozen spinach and topped off with optional crumbled feta cheese, if you're not eating vegan. If you need a quick meal but don't have orzo on hand, you could try using this recipe with instant rice or even another whole grain that you have handy. Couscous would also be super quick, but orzo would be better. This recipe is vegetarian and gluten-free, and, if you omit the feta cheese, it's vegan as well."

Recipe courtesy of Bush's® Beans.

Prep Time: 15 minutes; Cook Time: 5 minutes; Total Time: 20 minutes; Yield: 4 servings

Ingredients:

2 tablespoons olive oil

1 small red onion, chopped

3 cloves garlic, chopped

1 (16 ounce) can garbanzo beans (chickpeas), drained

1/2 cup cooked orzo

1 lemon, juiced

2 cups fresh spinach, chopped or 12 ounces frozen, thawed and squeezed to drain

salt and pepper

1/2 cup crumbled feta cheese (optional)

Preparation:

Heat the oil in a large skillet over medium heat. Add the onion and garlic and cook until almost clear, about 5-6 minutes. Add the beans, cooked orzo, lemon juice and spinach, stirring to combine well.

Season with salt and pepper to taste. Allow to heat for 4-5 minutes until spinach has cooked through and everything is heated and well combined.

Serve topped with feta cheese.

Makes four servings.

PINEAPPLE FRIED RICE

This is from Vegetarian Times, and begins, “The Hawaiian answer to the stir-fry, this dish is exotic, colorful, and bursting with flavor. To fill out the dish with more veggies, add 1/2 cup thinly sliced shiitake mushrooms along with the onions and garlic, and 1/2 cup peas just after the carrots.” Serves 6.

This can be viewed at http://www.vegetariantimes.com/recipe/pineapple-fried-rice.

Ingredients

2 1/4 cups low-sodium vegetable broth, divided

1 cup long-grain brown rice

1 1/4 cups diced fresh pineapple, divided

1 Tbs. low-sodium soy sauce or tamari

1/2 tsp. red pepper flakes

2 Tbs. toasted sesame oil

1/2 cup diced yellow onion

6 cloves garlic, minced (2 Tbs.)

1 small carrot, finely diced (1/2 cup)

1/2 cup finely diced red bell pepper

5 green onions, thinly sliced (1/3 cup)

Instructions:

Bring 2 cups broth and rice to a boil in medium saucepan over medium heat. Cover, reduce heat to medium-low, and simmer 40 minutes, or until all liquid is absorbed and rice is tender.

Blend 1/2 cup pineapple, remaining 1/4 cup broth, soy sauce, and red pepper flakes in blender until smooth. Set aside.

Heat oil in skillet over medium-high heat. Add onion and garlic; sauté 3 minutes. Reduce heat to medium, add carrot and bell pepper, and sauté 3 minutes more. Add remaining 3/4 cup diced pineapple, and cook 3 minutes. Add cooked rice to skillet, and cook 5 minutes, stirring frequently. Add blended pineapple mixture, and cook 3 minutes more, or until liquid is absorbed. Stir in green onions; season with salt and pepper, if desired.

Nutrition Information: Calories: 198; Protein: 4 g; Total Fat: 6 g; Saturated Fat: less than 1 g; Carbohydrates: 34 g; Cholesterol: 0 mg; Sodium: 156 mg; Fiber: 4 g; Sugar: 6 g

Meatless Monday

Time for another Meatless Monday. Here are today's six recipes to help you through the day, including Quinoa-Stuffed Peppers and Baked Pumpkin Pasta. Enjoy!

QUINOA-STUFFED PEPPERS

This is from Fiona Haynes, About.com's Low Fat Cooking expert. She wrote, “These quinoa-stuffed peppers make a nice low-fat meatless entree or side dish. Quinoa is a wonderful option for those who can't eat gluten, plus it makes a nice change from rice or meat-filled peppers. To make 1 cup of cooked quinoa, you'll need 1/2 cup of quinoa, rinsed, then cooked in 1 cup of water or broth for extra flavor. Make sure your broth is gluten free if you are feeding this to someone who has a gluten problem.

“I like my peppers to be yielding but still have something of a bite to them. If you prefer your peppers to be softer still, bake them for 10 minutes or so longer.” Prep Time: 0 minutes; Cook Time: 45 minutes; Total Time: 45 minutes; Serves 4

To view this online, click here.

Ingredients

2 large red or yellow bell peppers, halved lengthwise, stem intact

2 tsp canola oil

1 medium onion, finely chopped

2 garlic cloves, minced

2 medium carrots, diced

1 1/2 cups diced cremini mushrooms

1 cup cooked quinoa

1/2 cup fat-free, low-sodium vegetable broth

1 cup chopped baby spinach

1/2 cup chopped fresh parsley

Preparation

Preheat oven to 400 degrees.

Steam or simmer bell peppers in a large pot for 5 minutes until slightly soft.

Heat oil in medium skillet and gently sauté onions, garlic and carrots on medium-low heat until softened.

Add mushrooms and cook until soft. Stir in cooked quinoa. Add broth, spinach and parsley and cook for 2 minutes.

Scoop one fourth of the quinoa mixture into each bell pepper half, packing firmly.

Place peppers in a baking dish. Cover the bottom of the dish with 1/2 cup of water. Cover with foil and bake for 30 minutes, until filling is hot.

Per Serving: Calories 198, Calories from Fat 38, total Fat 4.2g (sat 0.3g), Cholesterol 0mg, Sodium 50mg, Carbohydrate 33.3g, Fiber 6.7g, Protein 6.6g

BAKED PUMPKIN PASTA

Another recipe from Fiona Haynes, who writes, "Break out of the mac and cheese mold with this delicious baked pumpkin pasta dish. Perfect for fall, this pumpkin pasta makes a great weeknight meal on cold evenings.” She also adds, “If you make this with fat-free ricotta, you'll save a further 3 grams of fat and 2 grams of saturated fat, but you'll gain another 110mg of sodium.” Prep Time: 0 minutes; Cook Time: 30 minutes; Total Time: 30 minutes; Serves 6

To view this online, click here.

Ingredients

12 ounces uncooked penne pasta

2 tsp olive oil

1 medium onion, finely chopped

2 cloves garlic, finely chopped

2 small zucchini, halved lengthwise, then sliced

1/2 tsp dried thyme

1 tsp dried sage

1 15 ounce can pure pumpkin

1 cup part skim ricotta cheese

1/2 cup water reserved from pasta pot

1/2 cup shredded parmesan cheese

Preparation

Preheat oven to 400 degrees.

Cook pasta in a large pot of boiling water according to directions on package, less 2 minutes, and reserve 1/2 cup of cooking water when done.

Meanwhile heat oil in large skillet. Sauté onions and garlic for 5-6 minutes, until softened. Stir in zucchini and herbs, and sauté for 3-4 minutes.

Stir in canned pumpkin and ricotta cheese.

Empty drained pasta plus 1/2 cup of reserved cooking water into skillet and mix well.

Spoon pasta into a 11 x 7 baking dish. Sprinkle parmesan cheese on top. Bake for 10-15 minutes.

Per Serving: Calories 349, Calories from Fat 71, Total Fat 7.7g (sat 3.4g), Cholesterol 18mg, Sodium 168mg, Carbohydrate 54.4g, Fiber 5.2g, Protein 15.9g

ROASTED SQUASH AND APPLE CHOWDER WITH COLORFUL POTATOES

This is from the October 2013 issue of Vegetarian Times, page 76. It starts off, “Puréed roasted butternut squash provides the creamy base for a hearty chowder. If making the chowder ahead, prepare the recipe through step 3, then assemble and reheat just before serving.” Serves 8.

Ingredients

2 lb. butternut squash, peeled and cut into 3/4-inch chunks (6 cups), divided

3 medium apples, peeled and diced (3 cups), divided

2 large leeks, white parts cut into 1-inch chunks (1 cup), plus 1/2 cup thinly sliced leek greens, divided

1 Tbs. olive oil

1 Tbs. pure maple syrup

1 lb. multicolored potatoes, peeled and cut into 3/4-inch chunks

1/2 cup apple juice

1 Tbs. apple cider vinegar

Preparation

Preheat oven to 350°F. Coat baking sheet with cooking spray.

Combine 5 cups butternut squash chunks, 2 cups diced apple, leek whites, oil, and maple syrup in large bowl, and season with salt and pepper, if desired. Spread squash mixture in single layer on prepared baking sheet, and roast 30 minutes, or until tender, stirring occasionally.

Cook potato chunks and remaining 1 cup butternut squash in boiling, salted water 5 to 7 minutes, or until just tender. Drain, and set aside.

Purée roasted vegetables in blender until smooth. Add purée and apple juice to large soup pot with 4 cups water. Whisk in vinegar, and heat over medium heat. Season with salt and pepper, if desired. Add boiled potatoes and squash, remaining 1 cup diced apple, and leek greens, and simmer 5 minutes, or until hot.

nutritional information Per 1 1/4-cup serving: Calories: 162; Protein: 3 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 36 g; Cholesterol: 0 mg; Sodium: 12 mg; Fiber: 4 g; Sugar: 12 g; Vegan; Gluten-Free

LOW FAT BROCCOLI SOUP

Prep Time 30 Min; ready in 30 Min; Makes 4 servings. from mydailymoment.com

Ingredients

2 cups chopped fresh or frozen broccoli

1/2 cup chopped onion

1 (14.5 oz.) can reduced-sodium chicken broth

2 tbsp. cornstarch

1 (12 fluid oz.) can fat-free evaporated milk

Methods

In a saucepan, combine broccoli, onion and broth; simmer for 10-15 minutes or until vegetables are tender. Puree half of the mixture in a blender; return to the saucepan.

In a small bowl, whisk cornstarch and 3 tbsp. of milk until smooth. Gradually add remaining milk. Stir into the broccoli mixture. Bring to a boil; boil and stir for 2 minutes.

STOVETOP VEGETARIAN ORZO AND SPINACH SKILLET DINNER

By Jolinda Hackett, at about.com

Jolinda writes, "This is a super easy one-pot complete vegetarian meal using pre-cooked orzo, canned chickpeas, fresh or frozen spinach and topped off with optional crumbled feta cheese, if you're not eating vegan. If you need a quick meal but don't have orzo on hand, you could try using this recipe with instant rice or even another whole grain that you have handy. Couscous would also be super quick, but orzo would be better. This recipe is vegetarian and gluten-free, and, if you omit the feta cheese, it's vegan as well."

Recipe courtesy of Bush's® Beans.

Prep Time: 15 minutes; Cook Time: 5 minutes; Total Time: 20 minutes; Yield: 4 servings

Ingredients:

2 tablespoons olive oil

1 small red onion, chopped

3 cloves garlic, chopped

1 (16 ounce) can garbanzo beans (chickpeas), drained

1/2 cup cooked orzo

1 lemon, juiced

2 cups fresh spinach, chopped or 12 ounces frozen, thawed and squeezed to drain

salt and pepper

1/2 cup crumbled feta cheese (optional)

Preparation:

Heat the oil in a large skillet over medium heat. Add the onion and garlic and cook until almost clear, about 5-6 minutes. Add the beans, cooked orzo, lemon juice and spinach, stirring to combine well.

Season with salt and pepper to taste. Allow to heat for 4-5 minutes until spinach has cooked through and everything is heated and well combined.

Serve topped with feta cheese.

Makes four servings.

PINEAPPLE FRIED RICE

This is from Vegetarian Times, and begins, “The Hawaiian answer to the stir-fry, this dish is exotic, colorful, and bursting with flavor. To fill out the dish with more veggies, add 1/2 cup thinly sliced shiitake mushrooms along with the onions and garlic, and 1/2 cup peas just after the carrots.” Serves 6.

This can be viewed at http://www.vegetariantimes.com/recipe/pineapple-fried-rice.

Ingredients

2 1/4 cups low-sodium vegetable broth, divided

1 cup long-grain brown rice

1 1/4 cups diced fresh pineapple, divided

1 Tbs. low-sodium soy sauce or tamari

1/2 tsp. red pepper flakes

2 Tbs. toasted sesame oil

1/2 cup diced yellow onion

6 cloves garlic, minced (2 Tbs.)

1 small carrot, finely diced (1/2 cup)

1/2 cup finely diced red bell pepper

5 green onions, thinly sliced (1/3 cup)

Instructions:

Bring 2 cups broth and rice to a boil in medium saucepan over medium heat. Cover, reduce heat to medium-low, and simmer 40 minutes, or until all liquid is absorbed and rice is tender.

Blend 1/2 cup pineapple, remaining 1/4 cup broth, soy sauce, and red pepper flakes in blender until smooth. Set aside.

Heat oil in skillet over medium-high heat. Add onion and garlic; sauté 3 minutes. Reduce heat to medium, add carrot and bell pepper, and sauté 3 minutes more. Add remaining 3/4 cup diced pineapple, and cook 3 minutes. Add cooked rice to skillet, and cook 5 minutes, stirring frequently. Add blended pineapple mixture, and cook 3 minutes more, or until liquid is absorbed. Stir in green onions; season with salt and pepper, if desired.

Nutrition Information: Calories: 198; Protein: 4 g; Total Fat: 6 g; Saturated Fat: less than 1 g; Carbohydrates: 34 g; Cholesterol: 0 mg; Sodium: 156 mg; Fiber: 4 g; Sugar: 6 g

Meatless Monday

It's Meatless Monday, that time of the week to explore vegetarian food.

There was a time when a diet that didn't include meat was considered almost a fringe lifestyle. I still remember family members whispering about another member who was a vegetarian in hushed tones. Now it's common and (gasp!) downright normal.

If you're not a vegetarian, Meatless Monday is a great way to try going meatless one day a week. If you are a vegetarian, you know how great the meals can be. And if you'd like to try a few more vegetarian recipes, check out my vegetarian food blog!

In the meantime, here are six yummy recipes to try, including Roasted Squash and Apple Chowder with Colorful Potatoes and Baked Pumpkin Pasta. Enjoy!

QUINOA-STUFFED PEPPERS

This is from Fiona Haynes, About.com's Low Fat Cooking expert. She wrote, “These quinoa-stuffed peppers make a nice low-fat meatless entree or side dish. Quinoa is a wonderful option for those who can't eat gluten, plus it makes a nice change from rice or meat-filled peppers. To make 1 cup of cooked quinoa, you'll need 1/2 cup of quinoa, rinsed, then cooked in 1 cup of water or broth for extra flavor. Make sure your broth is gluten free if you are feeding this to someone who has a gluten problem.

“I like my peppers to be yielding but still have something of a bite to them. If you prefer your peppers to be softer still, bake them for 10 minutes or so longer.” Prep Time: 0 minutes; Cook Time: 45 minutes; Total Time: 45 minutes; Serves 4

To view this online, click here.

Ingredients

2 large red or yellow bell peppers, halved lengthwise, stem intact

2 tsp canola oil

1 medium onion, finely chopped

2 garlic cloves, minced

2 medium carrots, diced

1 1/2 cups diced cremini mushrooms

1 cup cooked quinoa

1/2 cup fat-free, low-sodium vegetable broth

1 cup chopped baby spinach

1/2 cup chopped fresh parsley

Preparation

Preheat oven to 400 degrees.

Steam or simmer bell peppers in a large pot for 5 minutes until slightly soft.

Heat oil in medium skillet and gently sauté onions, garlic and carrots on medium-low heat until softened.

Add mushrooms and cook until soft. Stir in cooked quinoa. Add broth, spinach and parsley and cook for 2 minutes.

Scoop one fourth of the quinoa mixture into each bell pepper half, packing firmly.

Place peppers in a baking dish. Cover the bottom of the dish with 1/2 cup of water. Cover with foil and bake for 30 minutes, until filling is hot.

Per Serving: Calories 198, Calories from Fat 38, total Fat 4.2g (sat 0.3g), Cholesterol 0mg, Sodium 50mg, Carbohydrate 33.3g, Fiber 6.7g, Protein 6.6g

BAKED PUMPKIN PASTA

Another recipe from Fiona Haynes, who writes, "Break out of the mac and cheese mold with this delicious baked pumpkin pasta dish. Perfect for fall, this pumpkin pasta makes a great weeknight meal on cold evenings.” She also adds, “If you make this with fat-free ricotta, you'll save a further 3 grams of fat and 2 grams of saturated fat, but you'll gain another 110mg of sodium.” Prep Time: 0 minutes; Cook Time: 30 minutes; Total Time: 30 minutes; Serves 6

To view this online, click here.

12 ounces uncooked penne pasta

2 tsp olive oil

1 medium onion, finely chopped

2 cloves garlic, finely chopped

2 small zucchini, halved lengthwise, then sliced

1/2 tsp dried thyme

1 tsp dried sage

1 15 ounce can pure pumpkin

1 cup part skim ricotta cheese

1/2 cup water reserved from pasta pot

1/2 cup shredded parmesan cheese

Preparation

Preheat oven to 400 degrees.

Cook pasta in a large pot of boiling water according to directions on package, less 2 minutes, and reserve 1/2 cup of cooking water when done.

Meanwhile heat oil in large skillet. Sauté onions and garlic for 5-6 minutes, until softened. Stir in zucchini and herbs, and sauté for 3-4 minutes.

Stir in canned pumpkin and ricotta cheese.

Empty drained pasta plus 1/2 cup of reserved cooking water into skillet and mix well.

Spoon pasta into a 11 x 7 baking dish. Sprinkle parmesan cheese on top. Bake for 10-15 minutes.

Per Serving: Calories 349, Calories from Fat 71, Total Fat 7.7g (sat 3.4g), Cholesterol 18mg, Sodium 168mg, Carbohydrate 54.4g, Fiber 5.2g, Protein 15.9g

ROASTED SQUASH AND APPLE CHOWDER WITH COLORFUL POTATOES

This is from the October 2013 issue of Vegetarian Times, page 76. It starts off, “Puréed roasted butternut squash provides the creamy base for a hearty chowder. If making the chowder ahead, prepare the recipe through step 3, then assemble and reheat just before serving.” Serves 8.

2 lb. butternut squash, peeled and cut into 3/4-inch chunks (6 cups), divided

3 medium apples, peeled and diced (3 cups), divided

2 large leeks, white parts cut into 1-inch chunks (1 cup), plus 1/2 cup thinly sliced leek greens, divided

1 Tbs. olive oil

1 Tbs. pure maple syrup

1 lb. multicolored potatoes, peeled and cut into 3/4-inch chunks

1/2 cup apple juice

1 Tbs. apple cider vinegar

Preheat oven to 350°F. Coat baking sheet with cooking spray.

Combine 5 cups butternut squash chunks, 2 cups diced apple, leek whites, oil, and maple syrup in large bowl, and season with salt and pepper, if desired. Spread squash mixture in single layer on prepared baking sheet, and roast 30 minutes, or until tender, stirring occasionally.

Cook potato chunks and remaining 1 cup butternut squash in boiling, salted water 5 to 7 minutes, or until just tender. Drain, and set aside.

Purée roasted vegetables in blender until smooth. Add purée and apple juice to large soup pot with 4 cups water. Whisk in vinegar, and heat over medium heat. Season with salt and pepper, if desired. Add boiled potatoes and squash, remaining 1 cup diced apple, and leek greens, and simmer 5 minutes, or until hot.

nutritional information Per 1 1/4-cup serving: Calories: 162; Protein: 3 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 36 g; Cholesterol: 0 mg; Sodium: 12 mg; Fiber: 4 g; Sugar: 12 g; Vegan; Gluten-Free

LOW FAT BROCCOLI SOUP

from mydailymoment.com

prep time 30 Min; ready in30 Min; Makes 4 servings.

Ingredients

2 cups chopped fresh or frozen broccoli

1/2 cup chopped onion

1 (14.5 oz.) can reduced-sodium chicken broth

2 tbsp. cornstarch

1 (12 fluid oz.) can fat-free evaporated milk

Methods

In a saucepan, combine broccoli, onion and broth; simmer for 10-15 minutes or until vegetables are tender. Puree half of the mixture in a blender; return to the saucepan.

In a small bowl, whisk cornstarch and 3 tbsp. of milk until smooth. Gradually add remaining milk. Stir into the broccoli mixture. Bring to a boil; boil and stir for 2 minutes.

STOVETOP VEGETARIAN ORZO AND SPINACH SKILLET DINNER

By Jolinda Hackett, at about.com

Jolinda writes, "This is a super easy one-pot complete vegetarian meal using pre-cooked orzo, canned chickpeas, fresh or frozen spinach and topped off with optional crumbled feta cheese, if you're not eating vegan. If you need a quick meal but don't have orzo on hand, you could try using this recipe with instant rice or even another whole grain that you have handy. Couscous would also be super quick, but orzo would be better. This recipe is vegetarian and gluten-free, and, if you omit the feta cheese, it's vegan as well."

Recipe courtesy of Bush's® Beans.

Prep Time: 15 minutes; Cook Time: 5 minutes; Total Time: 20 minutes; Yield: 4 servings

Ingredients:

2 tablespoons olive oil

1 small red onion, chopped

3 cloves garlic, chopped

1 (16 ounce) can garbanzo beans (chickpeas), drained

1/2 cup cooked orzo

1 lemon, juiced

2 cups fresh spinach, chopped or 12 ounces frozen, thawed and squeezed to drain

salt and pepper

1/2 cup crumbled feta cheese (optional)

Preparation:

Heat the oil in a large skillet over medium heat. Add the onion and garlic and cook until almost clear, about 5-6 minutes. Add the beans, cooked orzo, lemon juice and spinach, stirring to combine well.

Season with salt and pepper to taste. Allow to heat for 4-5 minutes until spinach has cooked through and everything is heated and well combined.

Serve topped with feta cheese.

Makes four servings.

PINEAPPLE FRIED RICE

This is from Vegetarian Times, and begins, “The Hawaiian answer to the stir-fry, this dish is exotic, colorful, and bursting with flavor. To fill out the dish with more veggies, add 1/2 cup thinly sliced shiitake mushrooms along with the onions and garlic, and 1/2 cup peas just after the carrots.” Serves 6.

This can be viewed at http://www.vegetariantimes.com/recipe/pineapple-fried-rice.

Ingredients

2 1/4 cups low-sodium vegetable broth, divided

1 cup long-grain brown rice

1 1/4 cups diced fresh pineapple, divided

1 Tbs. low-sodium soy sauce or tamari

1/2 tsp. red pepper flakes

2 Tbs. toasted sesame oil

1/2 cup diced yellow onion

6 cloves garlic, minced (2 Tbs.)

1 small carrot, finely diced (1/2 cup)

1/2 cup finely diced red bell pepper

5 green onions, thinly sliced (1/3 cup)

Instructions:

Bring 2 cups broth and rice to a boil in medium saucepan over medium heat. Cover, reduce heat to medium-low, and simmer 40 minutes, or until all liquid is absorbed and rice is tender.

Blend 1/2 cup pineapple, remaining 1/4 cup broth, soy sauce, and red pepper flakes in blender until smooth. Set aside.

Heat oil in skillet over medium-high heat. Add onion and garlic; sauté 3 minutes. Reduce heat to medium, add carrot and bell pepper, and sauté 3 minutes more. Add remaining 3/4 cup diced pineapple, and cook 3 minutes. Add cooked rice to skillet, and cook 5 minutes, stirring frequently. Add blended pineapple mixture, and cook 3 minutes more, or until liquid is absorbed. Stir in green onions; season with salt and pepper, if desired.

Nutrition Information: Calories: 198; Protein: 4 g; Total Fat: 6 g; Saturated Fat: less than 1 g; Carbohydrates: 34 g; Cholesterol: 0 mg; Sodium: 156 mg; Fiber: 4 g; Sugar: 6 g

Meatless Monday

It's Meatless Monday, time to try out a vegetarian day.

Of course, if you're already a vegetarian, you know how good (and good for you) meatless meals can be. If you'd like to check out more vegetarian recipes, go to my vegetarian blog, Vegetarian Delights.

And now for today's six yummy, vegetarian recipes including Chocolate Pudding and Chunky Vegetable Stew. Enjoy!

ULTIMATE STUFFED ACORN SQUASH

This comes from the November 2013 issue of Vegetarian Times, page 53. It begins, “The Native American 'three sisters' – corn, beans, and squash – come together in these individual holiday entrées stuffed with corn pudding and black beans.” Serves 8.

To view this online, click here.

3 Tbs. olive oil

4 cloves garlic, minced (4 tsp.), divided

4 acorn squash, halved and seeded

1/2 tsp. ancho chile powder, plus more for sprinkling squash

1/2 tsp. ground coriander, plus more for sprinkling squash

3 cups fresh or frozen organic corn kernels, divided

2/3 cup yellow cornmeal

1 tsp. sugar

1/2 tsp. baking soda

1/2 tsp. salt

1/8 tsp. cayenne pepper, optional

1 cup low-fat buttermilk

2 large eggs

4 Tbs. melted butter or olive oil

3 oz. soft goat cheese or low-fat cream cheese (1/3 cup)

3 oz. grated extra-sharp Cheddar cheese (3/4 cup), plus more for sprinkling tops, optional

1 1/2 cups cooked black beans or 1 15-oz. can black beans, rinsed and drained

1 large poblano chile or 1 small red bell pepper, diced (1 cup)

8 green onions, white and green parts thinly sliced (1 cup), plus more for sprinkling tops

Preheat oven to 350°F. Combine oil and 2 tsp. minced garlic in small bowl. Brush squash halves with garlic oil, and sprinkle lightly with ancho chile powder and coriander. Season with salt and pepper, if desired, and place on large baking sheet.

Pulse 2 cups corn kernels in food processor until finely chopped and milky. Set aside.

Whisk 1/2 tsp. each coriander and ancho chile powder into cornmeal, along with sugar, baking soda, salt, and cayenne (if using) in medium bowl. Set aside.

Whisk together buttermilk and eggs in separate bowl. Whisk in butter, then puréed corn, remaining 1 cup corn kernels, goat cheese, Cheddar, and remaining 2 tsp. garlic. Fold in cornmeal mixture with spatula, then fold in black beans, poblano chile, and green onions.

Divide filling among squash halves. Sprinkle each squash with extra Cheddar (if using).

Bake squash halves 30 to 45 minutes, or until squash are tender and filling is set. Sprinkle with green onions. Squash can be prepared 24 hours ahead, then reheated 20 minutes at 325°F.

nutritional information Per Stuffed squash half: Calories: 425; Protein: 15 g; Total Fat: 20 g; Saturated Fat: 10 g; Carbohydrates: 53 g; Cholesterol: 80 mg; Sodium: 533 mg; Fiber: 8 g; Sugar: 6 g; Gluten-Free

CHOCOLATE PUDDING

This is from the February 2001 issue of Vegetables Times. It begins, “Feeding a crowd? This recipe can easily be doubled.” Serves 4.

To view this online, click here.

Shaved chocolate (optional)

2 1/4 cups 1% fat milk or soy milk

1/2 cup sugar

Pinch of salt

2 Tbs. cornstarch

2/3 cup unsweetened cocoa powder

1 large egg, beaten

1 tsp. vanilla extract

Raspberries (optional)

In heavy medium saucepan, combine 2 cups milk, 1/4 cup sugar and salt; bring to a boil. In medium bowl, mix cornstarch, cocoa and remaining 1/4 cup sugar. Whisk in remaining 1/4 cup milk until smooth. Whisk hot milk mixture into bowl and return to saucepan. Bring to a boil, stirring. Boil 2 minutes, stirring constantly.

In small bowl, beat egg with fork. Whisk 1 cup hot mixture into egg, then whisk back into hot mixture. Cook, stirring over medium-low heat, without boiling, 2 minutes. Stir in vanilla.

Pour pudding into serving glasses. To prevent skin from forming, place sheets of wax paper directly on surface of pudding. Refrigerate until thoroughly chilled, about 2 hours. If desired, top with raspberries and shaved chocolate just before serving.

nutritional information Per Serving: Calories: 223; Protein: 9 g; Total Fat: 5 g; Saturated Fat: 2 g; Carbohydrates: 43 g; Cholesterol: 59 mg; Sodium: 89 mg; Fiber: 4 g

CHUNKY VEGETABLE STEW

This comes from the February 2004 issue of Vegetarian Times. It begins, “Greens cook down considerably and will reduce at least one-quarter in volume. One pound of raw kale will yield about 2 1/2 cups cooked. A dash of hot pepper sauce adds dimension to this colorful dish.” Serves 8.

To view this online, click here.

1 medium-sized bunch kale

2 tsp. olive oil

4 cloves garlic, minced

1 medium-sized red onion, chopped

1 medium-sized red bell pepper, chopped

3 medium-sized unpeeled russet potatoes, cut into 1/2-inch pieces

1 1/2 cups dry vermouth

1 6-oz. pkg. sliced white mushrooms

1 medium-sized head cauliflower, cut into about 2-inch florets

1 14.5-oz. can Mexican-style stewed tomatoes

3 Tbs. chopped fresh thyme

3 Tbs. nutritional yeast

1 1/2 Tbs. cornstarch

2 Tbs. cold water

1 Tbs. tamari soy sauce

1/4 tsp. lemon pepper

Strip kale leaves from stalks, and rinse thoroughly in colander; set aside.

Heat oil in a 5-quart Dutch oven or saucepan for 1 minute over medium-high heat. Add garlic, onions and peppers, sauté for 2 minutes and add potatoes. Cook for 4 minutes, and add vermouth, mushrooms and cauliflower. Cook for 2 minutes, add kale and mix thoroughly. Cook mixture for 5 minutes, and reduce heat to low.

Chop stewed tomatoes coarsely in food processor, and add tomatoes, thyme and yeast to kale mixture. Combine cornstarch and water in a small bowl, and stir in with tamari and lemon pepper. Cook for 5 minutes, stirring occasionally. Remove from heat, and serve.

nutritional information Per SERVING: Calories: 195; Protein: 5 g; Total Fat: 2 g; Carbohydrates: 32 g; Sodium: 288 mg; Fiber: 5 g; Sugar: 11 g; Vegan

GARLICKY COLLARD GREENS

I know many people don't like greens. Personally, I love 'em. Add garlic, and that kicks up the yum! factor, as far as I'm concerned. This recipe comes from from the May/June 2007 issue of Vegetarian Times, page 40. It serves 4, and starts off by stating, "This technique of blanching the collard greens in boiling water, then sautéing them takes away any bitterness."

1 lb. chopped collard greens

2 Tbs. olive oil

4 cloves garlic, minced (about 4 tsp.)

Bring large pot of water to a boil. Add collard greens, and simmer 5 minutes. Drain.

Heat olive oil in same pot over medium heat. Add garlic, and sauté 1 to 2 minutes, or until golden brown and fragrant. Add greens, and sauté 5 minutes, or until tender. Season with salt and pepper, and serve warm.

nutritional information Per Serving: Calories: 98; Protein: 3 g; Total Fat: 7 g; Saturated Fat: 1 g; Carbohydrates: 7 g; Cholesterol: 0 mg; Sodium: 23 mg; Fiber: 4 g; Sugar: 1 g; VeganGluten-Free

STOVETOP VEGETARIAN ORZO AND SPINACH SKILLET DINNER

Jolinda Hackett, About.com's vegetarian blog guide, writes, "This is a super easy one-pot complete vegetarian meal using pre-cooked orzo, canned chickpeas, fresh or frozen spinach and topped off with optional crumbled feta cheese, if you're not eating vegan. If you need a quick meal but don't have orzo on hand, you could try using this recipe with instant rice or even another whole grain that you have handy. Couscous would also be super quick, but orzo would be better. This recipe is vegetarian and gluten-free, and, if you omit the feta cheese, it's vegan as well."

Prep Time: 15 minutes; Cook Time: 5 minutes; Total Time: 20 minutes; Yield: 4 servings

Ingredients:

2 tablespoons olive oil

1 small red onion, chopped

3 cloves garlic, chopped

1 (16 ounce) can garbanzo beans (chickpeas), drained

1/2 cup cooked orzo

1 lemon, juiced

2 cups fresh spinach, chopped or 12 ounces frozen, thawed and squeezed to drain

salt and pepper

1/2 cup crumbled feta cheese (optional)

Preparation:

Heat the oil in a large skillet over medium heat. Add the onion and garlic and cook until almost clear, about 5-6 minutes. Add the beans, cooked orzo, lemon juice and spinach, stirring to combine well.

Season with salt and pepper to taste. Allow to heat for 4-5 minutes until spinach has cooked through and everything is heated and well combined.

Serve topped with feta cheese.

Makes four servings.

Nutritional information, per serving: Calories: 329; Total Fat 13g; Sodium 746mg;Dietary Fiber 10g; Protein 12g; Sugars 3g; Cholesterol 17mg

VEGETARIAN "SAUSAGE" AND CHEDDAR QUICHE WITH GIMMELEAN

Another from About.com. I'm guessing that this is from the vegetarian blog, but the email (from 2008) only states that it's from about.com. The recipe starts off, "If you're a vegetarian who likes a more 'meaty' quiche try this vegetarian 'sausage' and cheddar quiche recipe with Gimme Lean Sausage. You can make this recipe vegan by using egg substitute and vegan cheese. Recipe courtesy of Lightlife Foods." Serves 6

Ingredients:

1 9 inch pre-made pie crust

1/4 package Gimme Lean Sausage

2 cups milk, soy milk or rice milk

3 whole eggs or egg substitute

1/4 cup onion, finely chopped

1/4 cup cheddar cheese or soy cheese

nutmeg to taste

salt and pepper to taste

salsa

Preparation:

Bake pie crust according to the package directions and set aside. Saute Gimme Lean Sausage and onions in cooking oil or spray, then transfer to cooled pie shell. Sprinkle cheese or soy cheese over sausage and onions. Beat milk and eggs, add salt, pepper and nutmeg. Mix together and pour over sausage, onions and cheese.

Preheat oven to 375 degrees. Bake for 35 to 40 minutes.

Per serving: Fat-25g, Fiber-1g, Sodium-610mg, Carbohydrates-14g, Protein-20g (soy protein 2g), Calories-370.

Meatless Monday

It's Monday, which, of course, means it's Meatless Monday. Here are six vegetarian recipes to help you through the day. Enjoy!

AL’S VEGGIE BURGER

This is from TODAY’s Al Roker. The recipe begins, “TODAY's Al Roker may make a mean patty melt, BBQ brisket and rack of ribs, but he's also makes a great veggie burger. A mixture of black beans and mushrooms forms the base of his hearty and filling patties that are topped with a creamy and spicy Sriracha mayo. Serve the burgers with Al's Baked Sweet Potato Fries and you've got fast, easy and delicious meatless dinner for four.” Servings: 4.

To view this online, click here.

Ingredients

2 tablespoons olive oil, divided

1/2 cup white onion, diced

3 cloves garlic, minced

2 cans black beans, drained

10 medium button mushrooms, stems removed

1 teaspoon cumin

1 teaspoon salt

1/2 teaspoon pepper

1 egg

1/2 cup cooked brown rice

1 cup whole wheat bread crumbs

1/4 cup Sriracha

1/2 cup mayonnaise

4 whole wheat buns

6 leaves Bibb lettuce

1 tomato, sliced

1 avocado, sliced

Preparation

In a large non-stick skillet, add 1 tablespoon of the olive oil and sauté the garlic and onion until cooked. Set aside.

In a food processor, add 1 can of the drained black beans and the mushrooms. Pulse five to six times. The mixture should be slightly chunky.

In a large bowl, combine the bean and mushroom mixture, cooked onions and garlic, second can of drained black beans, cumin, salt and pepper, egg, brown rice and whole wheat bread crumbs. Mix together until combined and then form into 4 burger patties.

Preheat the oven to 350°.

In a non-stick skillet, heat the remaining 1 tablespoon of olive oil. Add the patties and brown them on both sides. Place the burgers in the oven and cook until the center is cooked through, about 10 to 15 minutes.

In a small bowl, add the Sriracha and mayonnaise. Stir to combine.

To build each burger, smear the Sriracha mayo on the bottom buns, then add the burger, lettuce, tomato, avocado and top bun.

Serve with Al's Baked Sweet Potato Fries and extra Sriracha mayo on the side.

BAKED SWEET POTATO FRIES

Of course, Al Roker’s Baked Sweet Potato Fries have to follow his veggie burger recipe, right? This recipe begins, “The finishing touch to Al Roker's no-brainer sweet potato fries is a delicious spice mixture of cinnamon and cayenne pepper. You can also skip the spices and simply toss the sweet potato batons with olive oil, salt and pepper.” Cook Time: 18 minutes; Prep Time: 2 minutes; Servings: 4 - 6.

To view this online, click here.

Ingredients

2 1/2 pounds sweet potatoes, washed well

2 tablespoons cooking oil suitable for high heat, like safflower oil

2 teaspoons salt

2-3 teaspoons ground cinnamon

1 teaspoon (or to taste) ground cayenne

Preparation

Preheat oven to 400F, convection setting. Line a large sheet pan with foil and lightly grease. Cut unpeeled potatoes lengthwise into 1/4" thick square rods, or 'fries.' Place in a large bowl and toss with oil and salt. In a small bowl, combine the cinnamon and cayenne. Add the mixture to the fries and toss well to coat evenly.

Place in oven and bake about 18 minutes until cooked through and lightly browned. Serve warm.

BUTTERNUT SOUP

This recipe comes from Diabetic Connect. It originally calls for 2 vegetable or chicken stock cubes, but I've cut out the chicken stock cubes, so that it's only using the vegetable stock cubes. You could also use vegetable broth in place of the water and cut out the vegetable cubes altogether. Makes 4 servings.

To view this online, click here.

Ingredients

1 butternut squash diced

1 sweet potato diced

1 onion finely chopped

1 tablespoon olive oil

cinnamon to taste

1 teaspoon nutmeg

salt to taste

3 tablespoons plain low fat yogurt

2 vegetable cubes (see note above)

DirectionsNake

In a large pot, add the olive oil and onion, stir until soft.

Then add the butternut and sweet potato and cover with boiled water half an inch over.

Add the stock cubes, nutmeg and salt.

Cook until veggies are soft.

Turn down heat, stick blend until smooth, and add yogurt and cinnamon… yummy!

NAKED CHOCOLATE PEANUT BUTTER LAYER CAKE

This comes from The Baker Chick (otherwise known as Audra). Here’s part of what Audra wrote: “My favorite basic chocolate cake is layered with rich chocolate ganache and fluffy peanut butter frosting. I chose to make a naked cake because I’m so obsessed with the look of them, but many different options would work for this. The cake could be made in a bundt pan with the frosting slathered on and the ganache poured on top. Or, you could frost it more traditionally, frosting it all perfectly smooth and then once again pouring the ganache on top. Whatever you decide, if you are a chocolate/peanut butter lover I know you’ll adore this cake.” Yield: 10-12 servings

To view this online, click here.

Ingredients

For the Cake:

1 cup plus 2 tablespoons unsweetened cocoa powder*

2 and 1/4 cups all-purpose flour

2 and 1/4 cups sugar

2 and 1/4 teaspoons baking soda

1 teaspoon baking powder

1 teaspoon salt

3 large eggs

1 cup plus 2 tablespoons warm water

1 cup plus 2 tablespoons buttermilk

4 1/2 tablespoons safflower oil

1 1/2 teaspoons pure vanilla extract

For the Frosting:

12 tablespoons of butter, softened (1 1/2 sticks)

1 cup creamy peanut butter

3 cups powdered sugar

1/4 cup heavy cream, whipped to stiff peaks

For the Ganache:

4.5 oz dark chocolate, chopped

1/2 cup heavy cream

peanut butter cups to garnish (optional)

Instructions

For the Cake:

Preheat oven to 350F.

Grease and flour your cake pans, lining with a circle of parchment paper. (This can be 6, 8 or 9 inch pans, I would use at least 3 pans if doing 6 inch though.)

In a large bowl, whisk together the flour, cocoa powder, sugar, baking soda, baking powder and salt.

Stir in the water, buttermilk, oil, vanilla and eggs, continue to stir until batter is smooth.

Divide batter amongst the pans and bake for 25-35 mins, or until a cake tester inserted into the middle of the cake comes out clean. Set aside to cool.

For the Ganache:

Place the chocolate in a heat-proof bowl. Bring the heavy cream to a simmer on the stove-top, and then pour over the chopped chocolate. Whisk until smooth. Allow to cool and thicken before using. (I pop mine in the fridge or freezer.

For the Frosting:

Cream together the butter and peanut butter until smooth. Gradually add the powdered sugar until well combined. Fold in the whipped cream until frosting is smooth and fluffy.

To assemble:

Using a serrated knife, level each cake layer, slicing off the "domed" top to make it even. Place the bottom later on a piece of parchment paper on a cake turntable (if you have one.)

Spread a layer of ganache over the first layer of cake, sticking it into the fridge or freezer if needed to firm it up. (I stuck the whole cake into the fridge between each frosting layer.)

Follow with a layer of frosting, then another layer of cake, more ganache, more frosting etc. Add some frosting to the outside of the cake, smoothing with a spatula. Top with chopped peanut butter cups.

Notes:

* Base cake recipe adapted from Martha Stewart

STOVETOP VEGETARIAN ORZO AND SPINACH SKILLET DINNER

This comes from Jolinda Hackett, About.com's Vegetarian Food expert. Jolinda wrote, "This is a super easy one-pot complete vegetarian meal using pre-cooked orzo, canned chickpeas, fresh or frozen spinach and topped off with optional crumbled feta cheese, if you're not eating vegan. If you need a quick meal but don't have orzo on hand, you could try using this recipe with instant rice or even another whole grain that you have handy. Couscous would also be super quick, but orzo would be better. This recipe is vegetarian and gluten-free, and, if you omit the feta cheese, it's vegan as well."

Recipe courtesy of Bush's® Beans.

Prep Time: 15 minutes; Cook Time: 5 minutes; Total Time: 20 minutes; Yield: 4 servings

To view this online, click here.

Ingredients:

2 tablespoons olive oil

1 small red onion, chopped

3 cloves garlic, chopped

1 (16 ounce) can garbanzo beans (chickpeas), drained

1/2 cup cooked orzo

1 lemon, juiced

2 cups fresh spinach, chopped or 12 ounces frozen, thawed and squeezed to drain

salt and pepper

1/2 cup crumbled feta cheese (optional)

Preparation:

Heat the oil in a large skillet over medium heat. Add the onion and garlic and cook until almost clear, about 5-6 minutes. Add the beans, cooked orzo, lemon juice and spinach, stirring to combine well.

Season with salt and pepper to taste. Allow to heat for 4-5 minutes until spinach has cooked through and everything is heated and well combined.

Serve topped with feta cheese.

Makes four servings.

PINEAPPLE COBBLER

From Vegetarian Times, January/February 2012 issue, p. 65. This recipe begins, "Pineapples and dates create a luscious filling for this dessert. Experiment with different fruit juices and with dried fruits other than dates." Serves 9.

To view this online, click here.

Filling

5 cups fresh pineapple cubes

1 cup coconut-pineapple juice or unsweetened pineapple juice

1 cup chopped dates

1 1/2 tsp. vanilla extract

1/2 tsp. ground cinnamon

1/4 tsp. ground nutmeg

1/4 tsp. ground cardamom or allspice

Topping

1 1/2 cups rolled oats

1/2cup all-purpose or whole-wheat pastry flour

1/2 cup coconut-pineapple juice or unsweetened pineapple juice

1/4 cup brown sugar, optional

1/2 tsp. ground cinnamon

1/4 tsp. ground cardamom or nutmeg

1/4 cup vegan margarine

3 Tbs. coconut or safflower oil

Preheat oven to 375°F. Coat 8-inch square baking dish with cooking spray.

To make Filling: Stir together pineapple cubes, juice, dates, vanilla, cinnamon, nutmeg, and cardamom in medium saucepan, and bring to a boil over medium-high heat. Cook 10 minutes, or until dates begin to break apart, stirring frequently.

To make Topping: Combine oats, flour, juice, brown sugar (if using), cinnamon, and cardamom in large bowl. Melt margarine and oil in small saucepan. Stir margarine mixture into oats mixture.

Spoon Filling into prepared baking dish. Spread Topping over Filling, and bake 35 to 40 minutes, or until Topping is golden brown.

nutritional information Per 2/3-cup serving: Calories: 264; Protein: 4 g; Total Fat: 8 g; Saturated Fat: 5 g; Carbohydrates: 46 g; Cholesterol: 0 mg; Sodium: 37 mg; Fiber: 5 g; Sugar: 26 g

Meatless Monday

Enjoy!

ULTIMATE STUFFED ACORN SQUASH

This comes from the November 2013 issue of Vegetarian Times, page 53. It begins, “The Native American 'three sisters' – corn, beans, and squash – come together in these individual holiday entrées stuffed with corn pudding and black beans.” Serves 8.

To view this online, click here.

3 Tbs. olive oil

4 cloves garlic, minced (4 tsp.), divided

4 acorn squash, halved and seeded

1/2 tsp. ancho chile powder, plus more for sprinkling squash

1/2 tsp. ground coriander, plus more for sprinkling squash

3 cups fresh or frozen organic corn kernels, divided

2/3 cup yellow cornmeal

1 tsp. sugar

1/2 tsp. baking soda

1/2 tsp. salt

1/8 tsp. cayenne pepper, optional

1 cup low-fat buttermilk

2 large eggs

4 Tbs. melted butter or olive oil

3 oz. soft goat cheese or low-fat cream cheese (1/3 cup)

3 oz. grated extra-sharp Cheddar cheese (3/4 cup), plus more for sprinkling tops, optional

1 1/2 cups cooked black beans or 1 15-oz. can black beans, rinsed and drained

1 large poblano chile or 1 small red bell pepper, diced (1 cup)

8 green onions, white and green parts thinly sliced (1 cup), plus more for sprinkling tops

Preheat oven to 350°F. Combine oil and 2 tsp. minced garlic in small bowl. Brush squash halves with garlic oil, and sprinkle lightly with ancho chile powder and coriander. Season with salt and pepper, if desired, and place on large baking sheet.

Pulse 2 cups corn kernels in food processor until finely chopped and milky. Set aside.

Whisk 1/2 tsp. each coriander and ancho chile powder into cornmeal, along with sugar, baking soda, salt, and cayenne (if using) in medium bowl. Set aside.

Whisk together buttermilk and eggs in separate bowl. Whisk in butter, then puréed corn, remaining 1 cup corn kernels, goat cheese, Cheddar, and remaining 2 tsp. garlic. Fold in cornmeal mixture with spatula, then fold in black beans, poblano chile, and green onions.

Divide filling among squash halves. Sprinkle each squash with extra Cheddar (if using).

Bake squash halves 30 to 45 minutes, or until squash are tender and filling is set. Sprinkle with green onions. Squash can be prepared 24 hours ahead, then reheated 20 minutes at 325°F.

nutritional information Per Stuffed squash half: Calories: 425; Protein: 15 g; Total Fat: 20 g; Saturated Fat: 10 g; Carbohydrates: 53 g; Cholesterol: 80 mg; Sodium: 533 mg; Fiber: 8 g; Sugar: 6 g; Gluten-Free

CHOCOLATE PUDDING

This is from the February 2001 issue of Vegetables Times. It begins, “Feeding a crowd? This recipe can easily be doubled.” Serves 4.

To view this online, click here.

Shaved chocolate (optional)

2 1/4 cups 1% fat milk or soy milk

1/2 cup sugar

Pinch of salt

2 Tbs. cornstarch

2/3 cup unsweetened cocoa powder

1 large egg, beaten

1 tsp. vanilla extract

Raspberries (optional)

In heavy medium saucepan, combine 2 cups milk, 1/4 cup sugar and salt; bring to a boil. In medium bowl, mix cornstarch, cocoa and remaining 1/4 cup sugar. Whisk in remaining 1/4 cup milk until smooth. Whisk hot milk mixture into bowl and return to saucepan. Bring to a boil, stirring. Boil 2 minutes, stirring constantly.

In small bowl, beat egg with fork. Whisk 1 cup hot mixture into egg, then whisk back into hot mixture. Cook, stirring over medium-low heat, without boiling, 2 minutes. Stir in vanilla.

Pour pudding into serving glasses. To prevent skin from forming, place sheets of wax paper directly on surface of pudding. Refrigerate until thoroughly chilled, about 2 hours. If desired, top with raspberries and shaved chocolate just before serving.

nutritional information Per Serving: Calories: 223; Protein: 9 g; Total Fat: 5 g; Saturated Fat: 2 g; Carbohydrates: 43 g; Cholesterol: 59 mg; Sodium: 89 mg; Fiber: 4 g

CHUNKY VEGETABLE STEW

This comes from the February 2004 issue of Vegetarian Times. It begins, “Greens cook down considerably and will reduce at least one-quarter in volume. One pound of raw kale will yield about 2 1/2 cups cooked. A dash of hot pepper sauce adds dimension to this colorful dish.” Serves 8.

To view this online, click here.

1 medium-sized bunch kale

2 tsp. olive oil

4 cloves garlic, minced

1 medium-sized red onion, chopped

1 medium-sized red bell pepper, chopped

3 medium-sized unpeeled russet potatoes, cut into 1/2-inch pieces

1 1/2 cups dry vermouth

1 6-oz. pkg. sliced white mushrooms

1 medium-sized head cauliflower, cut into about 2-inch florets

1 14.5-oz. can Mexican-style stewed tomatoes

3 Tbs. chopped fresh thyme

3 Tbs. nutritional yeast

1 1/2 Tbs. cornstarch

2 Tbs. cold water

1 Tbs. tamari soy sauce

1/4 tsp. lemon pepper

Strip kale leaves from stalks, and rinse thoroughly in colander; set aside.

Heat oil in a 5-quart Dutch oven or saucepan for 1 minute over medium-high heat. Add garlic, onions and peppers, sauté for 2 minutes and add potatoes. Cook for 4 minutes, and add vermouth, mushrooms and cauliflower. Cook for 2 minutes, add kale and mix thoroughly. Cook mixture for 5 minutes, and reduce heat to low.

Chop stewed tomatoes coarsely in food processor, and add tomatoes, thyme and yeast to kale mixture. Combine cornstarch and water in a small bowl, and stir in with tamari and lemon pepper. Cook for 5 minutes, stirring occasionally. Remove from heat, and serve.

nutritional information Per SERVING: Calories: 195; Protein: 5 g; Total Fat: 2 g; Carbohydrates: 32 g; Sodium: 288 mg; Fiber: 5 g; Sugar: 11 g; Vegan

GARLICKY COLLARD GREENS

I know many people don't like greens. Personally, I love 'em. Add garlic, and that kicks up the yum! factor, as far as I'm concerned. This recipe comes from from the May/June 2007 issue of Vegetarian Times, page 40. It serves 4, and starts off by stating, "This technique of blanching the collard greens in boiling water, then sautéing them takes away any bitterness."

1 lb. chopped collard greens

2 Tbs. olive oil

4 cloves garlic, minced (about 4 tsp.)

Bring large pot of water to a boil. Add collard greens, and simmer 5 minutes. Drain.

Heat olive oil in same pot over medium heat. Add garlic, and sauté 1 to 2 minutes, or until golden brown and fragrant. Add greens, and sauté 5 minutes, or until tender. Season with salt and pepper, and serve warm.

nutritional information Per Serving: Calories: 98; Protein: 3 g; Total Fat: 7 g; Saturated Fat: 1 g; Carbohydrates: 7 g; Cholesterol: 0 mg; Sodium: 23 mg; Fiber: 4 g; Sugar: 1 g; VeganGluten-Free

STOVETOP VEGETARIAN ORZO AND SPINACH SKILLET DINNER

Jolinda Hackett, About.com's vegetarian blog guide, writes, "This is a super easy one-pot complete vegetarian meal using pre-cooked orzo, canned chickpeas, fresh or frozen spinach and topped off with optional crumbled feta cheese, if you're not eating vegan. If you need a quick meal but don't have orzo on hand, you could try using this recipe with instant rice or even another whole grain that you have handy. Couscous would also be super quick, but orzo would be better. This recipe is vegetarian and gluten-free, and, if you omit the feta cheese, it's vegan as well."

Prep Time: 15 minutes; Cook Time: 5 minutes; Total Time: 20 minutes; Yield: 4 servings

Ingredients:

2 tablespoons olive oil

1 small red onion, chopped

3 cloves garlic, chopped

1 (16 ounce) can garbanzo beans (chickpeas), drained

1/2 cup cooked orzo

1 lemon, juiced

2 cups fresh spinach, chopped or 12 ounces frozen, thawed and squeezed to drain

salt and pepper

1/2 cup crumbled feta cheese (optional)

Preparation:

Heat the oil in a large skillet over medium heat. Add the onion and garlic and cook until almost clear, about 5-6 minutes. Add the beans, cooked orzo, lemon juice and spinach, stirring to combine well.

Season with salt and pepper to taste. Allow to heat for 4-5 minutes until spinach has cooked through and everything is heated and well combined.

Serve topped with feta cheese.

Makes four servings.

Nutritional information, per serving: Calories: 329; Total Fat 13g; Sodium 746mg;Dietary Fiber 10g; Protein 12g; Sugars 3g; Cholesterol 17mg

VEGETARIAN "SAUSAGE" AND CHEDDAR QUICHE WITH GIMMELEAN

Another from About.com. I'm guessing that this is from the vegetarian blog, but the email (from 2008) only states that it's from about.com. The recipe starts off, "If you're a vegetarian who likes a more 'meaty' quiche try this vegetarian 'sausage' and cheddar quiche recipe with Gimme Lean Sausage. You can make this recipe vegan by using egg substitute and vegan cheese. Recipe courtesy of Lightlife Foods." Serves 6

Ingredients:

1 9 inch pre-made pie crust

1/4 package Gimme Lean Sausage

2 cups milk, soy milk or rice milk

3 whole eggs or egg substitute

1/4 cup onion, finely chopped

1/4 cup cheddar cheese or soy cheese

nutmeg to taste

salt and pepper to taste

salsa

Preparation:

Bake pie crust according to the package directions and set aside. Saute Gimme Lean Sausage and onions in cooking oil or spray, then transfer to cooled pie shell. Sprinkle cheese or soy cheese over sausage and onions. Beat milk and eggs, add salt, pepper and nutmeg. Mix together and pour over sausage, onions and cheese.

Preheat oven to 375 degrees. Bake for 35 to 40 minutes.

Per serving: Fat-25g, Fiber-1g, Sodium-610mg, Carbohydrates-14g, Protein-20g (soy protein 2g), Calories-370.

Meatless Monday

It's Meatless Monday, so here are six vegetarian recipes to help out. Enjoy!

CRANBERRY PIE

This recipe can be found in my e-cookbook Off the Wall Cooking, which is for sale on Amazon.com. (To buy a copy of it for your Kindle or tablet, click here.) My dad sent this recipe in a letter dated “18 No 79”. He wrote, “Here is a recipe for a pie. 1st the way it was in the paper and the way I made it.”

2 T cornstarch

1 C sugar

1/4 tsp. salt

1 1/4 C hot water

1 C raisins

1 T butter

2 C cranberries

Pie crust

Blend 1st four ingredients & cook in double boiler until thick. Add next 3 ingredients & cook 10 minutes. Put in pie shell & bake at 450 degrees for 20-30 minutes, covering pie with foil for the first 10-15 minutes. (Crust can be any kind you want, whether double crust or simply a bottom crust.)

VARIATION

2 Tbls cornstarch

3/4 C honey + 1/4 C molasses

1/4 tsp. salt

1 1/4 C hot water

1 C raisins

1 T margarine

1 1/2 C cranberries + 1 C canned cranberries (kind with berries in sauce)

Pie crust

Make as above.

ROASTED SQUASH AND APPLE CHOWDER WITH COLORFUL POTATOES

This is from the October 2013 issue of Vegetarian Times, page 76. It starts off, “Puréed roasted butternut squash provides the creamy base for a hearty chowder. If making the chowder ahead, prepare the recipe through step 3, then assemble and reheat just before serving.” Serves 8.

2 lb. butternut squash, peeled and cut into 3/4-inch chunks (6 cups), divided

3 medium apples, peeled and diced (3 cups), divided

2 large leeks, white parts cut into 1-inch chunks (1 cup), plus 1/2 cup thinly sliced leek greens, divided

1 Tbs. olive oil

1 Tbs. pure maple syrup

1 lb. multicolored potatoes, peeled and cut into 3/4-inch chunks

1/2 cup apple juice

1 Tbs. apple cider vinegar

Preheat oven to 350°F. Coat baking sheet with cooking spray.

Combine 5 cups butternut squash chunks, 2 cups diced apple, leek whites, oil, and maple syrup in large bowl, and season with salt and pepper, if desired. Spread squash mixture in single layer on prepared baking sheet, and roast 30 minutes, or until tender, stirring occasionally.

Cook potato chunks and remaining 1 cup butternut squash in boiling, salted water 5 to 7 minutes, or until just tender. Drain, and set aside.

Purée roasted vegetables in blender until smooth. Add purée and apple juice to large soup pot with 4 cups water. Whisk in vinegar, and heat over medium heat. Season with salt and pepper, if desired. Add boiled potatoes and squash, remaining 1 cup diced apple, and leek greens, and simmer 5 minutes, or until hot.

nutritional information Per 1 1/4-cup serving: Calories: 162; Protein: 3 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 36 g; Cholesterol: 0 mg; Sodium: 12 mg; Fiber: 4 g; Sugar: 12 g; Vegan; Gluten-Free

CREAMY SPINACH SOUP WITH PANEER CROUTONS

This is from the October 2012 issue of Vegetarian Times, page 32. It starts out, “Paneer, a mild Indian cheese, tops this tasty soup. If you can’t find paneer, substitute cubed fresh mozzarella or tofu.” Serves 4 in 30 minutes or less.

2 Tbs. butter, divided

1 small onion, chopped (1 cup)

1 Tbs. thinly sliced fresh ginger

2 cloves garlic, peeled and thinly sliced

2 tsp. curry powder

1/2 tsp. black mustard seeds

1/2 tsp. ground turmeric

1 cup frozen shredded hash browns, thawed

3 2/3 cups low-sodium vegetable broth

1 1-lb. pkg. frozen spinach

4 oz. paneer cheese, cubed (1 cup)

Heat 1 Tbs. butter in pot over medium heat. Add onion, and cook 3 minutes. Stir in ginger, garlic, curry powder, mustard seeds, and turmeric. Cook 1 minute. Add hash browns and broth, and bring to a simmer. Cover, reduce heat to medium-low, and simmer 7 minutes. Stir in spinach, and cook 2 minutes more, or until wilted. Purée with immersion blender until smooth.

Heat remaining 1 Tbs. butter in nonstick skillet over medium heat. Add paneer cubes, and cook 5 to 7 minutes, or until golden brown, turning occasionally. Spoon paneer over soup, and serve hot.

nutritional information Per 1 1/2-cup serving: Calories: 264; Protein: 11 g; Total Fat: 13 g; Saturated Fat: 9 g; Carbohydrates: 22 g; Cholesterol: 44 mg; Sodium: 453 mg; Fiber: 4 g; Sugar: 6 g; Gluten-Free

LOW FAT BROCCOLI SOUP

Ingredients

2 cups chopped fresh or frozen broccoli

1/2 cup chopped onion

1 (14.5 oz.) can reduced-sodium chicken broth

2 tbsp. cornstarch

1 (12 fluid oz.) can fat-free evaporated milk

 Methods

In a saucepan, combine broccoli, onion and broth; simmer for 10-15 minutes or until vegetables are tender. Puree half of the mixture in a blender; return to the saucepan.

In a small bowl, whisk cornstarch and 3 tbsp. of milk until smooth. Gradually add remaining milk. Stir into the broccoli mixture. Bring to a boil; boil and stir for 2 minutes.

Additional Tips prep time 30 Min; ready in30 Min; Makes 4 servings. from mydailymoment.com

STOVETOP VEGETARIAN ORZO AND SPINACH SKILLET DINNER

By Jolinda Hackett, at about.com

Jolinda writes, "This is a super easy one-pot complete vegetarian meal using pre-cooked orzo, canned chickpeas, fresh or frozen spinach and topped off with optional crumbled feta cheese, if you're not eating vegan. If you need a quick meal but don't have orzo on hand, you could try using this recipe with instant rice or even another whole grain that you have handy. Couscous would also be super quick, but orzo would be better. This recipe is vegetarian and gluten-free, and, if you omit the feta cheese, it's vegan as well."

Recipe courtesy of Bush's® Beans.

Prep Time: 15 minutes; Cook Time: 5 minutes; Total Time: 20 minutes; Yield: 4 servings

Ingredients:

2 tablespoons olive oil

1 small red onion, chopped

3 cloves garlic, chopped

1 (16 ounce) can garbanzo beans (chickpeas), drained

1/2 cup cooked orzo

1 lemon, juiced

2 cups fresh spinach, chopped or 12 ounces frozen, thawed and squeezed to drain

salt and pepper

1/2 cup crumbled feta cheese (optional)

Preparation:

Heat the oil in a large skillet over medium heat. Add the onion and garlic and cook until almost clear, about 5-6 minutes. Add the beans, cooked orzo, lemon juice and spinach, stirring to combine well.

Season with salt and pepper to taste. Allow to heat for 4-5 minutes until spinach has cooked through and everything is heated and well combined.

Serve topped with feta cheese.

Makes four servings.

PINEAPPLE COBBLER

From Vegetarian Times, January/February 2012 issue, p. 65

Serves 9

"Pineapples and dates create a luscious filling for this dessert. Experiment with different fruit juices and with dried fruits other than dates."

Filling

5 cups fresh pineapple cubes

1 cup coconut-pineapple juice or unsweetened pineapple juice

1 cup chopped dates

1 1/2 tsp. vanilla extract

1/2 tsp. ground cinnamon

1/4 tsp. ground nutmeg

1/4 tsp. ground cardamom or allspice

Topping

1 1/2 cups rolled oats

1/2cup all-purpose or whole-wheat pastry flour

1/2 cup coconut-pineapple juice or unsweetened pineapple juice

1/4 cup brown sugar, optional

1/2 tsp. ground cinnamon

1/4 tsp. ground cardamom or nutmeg

1/4 cup vegan margarine

3 Tbs. coconut or safflower oil

Preheat oven to 375°F. Coat 8-inch square baking dish with cooking spray.

To make Filling: Stir together pineapple cubes, juice, dates, vanilla, cinnamon, nutmeg, and cardamom in medium saucepan, and bring to a boil over medium-high heat. Cook 10 minutes, or until dates begin to break apart, stirring frequently.

To make Topping: Combine oats, flour, juice, brown sugar (if using), cinnamon, and cardamom in large bowl. Melt margarine and oil in small saucepan. Stir margarine mixture into oats mixture.

Spoon Filling into prepared baking dish. Spread Topping over Filling, and bake 35 to 40 minutes, or until Topping is golden brown.

nutritional information Per 2/3-cup serving: Calories: 264; Protein: 4 g; Total Fat: 8 g; Saturated Fat: 5 g; Carbohydrates: 46 g; Cholesterol: 0 mg; Sodium: 37 mg; Fiber: 5 g; Sugar: 26 g

Meatless Monday

It's Monday, which, in this blog, means it's Meatless Monday. Here are today's six vegetarian recipes to help out. Enjoy!

CRANBERRY PIE

This recipe can be found in my e-cookbook Off the Wall Cooking, which is for sale on Amazon.com. (To buy a copy of it for your Kindle or tablet, click here.) My dad sent this recipe in a letter dated “18 No 79”. He wrote, “Here is a recipe for a pie. 1st the way it was in the paper and the way I made it.”

2 T cornstarch

1 C sugar

1/4 tsp. salt

1 1/4 C hot water

1 C raisins

1 T butter

2 C cranberries

Pie crust

Blend 1st four ingredients & cook in double boiler until thick. Add next 3 ingredients & cook 10 minutes. Put in pie shell & bake at 450 degrees for 20-30 minutes, covering pie with foil for the first 10-15 minutes. (Crust can be any kind you want, whether double crust or simply a bottom crust.)

VARIATION

2 Tbls cornstarch

3/4 C honey + 1/4 C molasses

1/4 tsp. salt

1 1/4 C hot water

1 C raisins

1 T margarine

1 1/2 C cranberries + 1 C canned cranberries (kind with berries in sauce)

Pie crust

Make as above.

ROASTED SQUASH AND APPLE CHOWDER WITH COLORFUL POTATOES

This is from the October 2013 issue of Vegetarian Times, page 76. It starts off, “Puréed roasted butternut squash provides the creamy base for a hearty chowder. If making the chowder ahead, prepare the recipe through step 3, then assemble and reheat just before serving.” Serves 8.

2 lb. butternut squash, peeled and cut into 3/4-inch chunks (6 cups), divided

3 medium apples, peeled and diced (3 cups), divided

2 large leeks, white parts cut into 1-inch chunks (1 cup), plus 1/2 cup thinly sliced leek greens, divided

1 Tbs. olive oil

1 Tbs. pure maple syrup

1 lb. multicolored potatoes, peeled and cut into 3/4-inch chunks

1/2 cup apple juice

1 Tbs. apple cider vinegar

Preheat oven to 350°F. Coat baking sheet with cooking spray.

Combine 5 cups butternut squash chunks, 2 cups diced apple, leek whites, oil, and maple syrup in large bowl, and season with salt and pepper, if desired. Spread squash mixture in single layer on prepared baking sheet, and roast 30 minutes, or until tender, stirring occasionally.

Cook potato chunks and remaining 1 cup butternut squash in boiling, salted water 5 to 7 minutes, or until just tender. Drain, and set aside.

Purée roasted vegetables in blender until smooth. Add purée and apple juice to large soup pot with 4 cups water. Whisk in vinegar, and heat over medium heat. Season with salt and pepper, if desired. Add boiled potatoes and squash, remaining 1 cup diced apple, and leek greens, and simmer 5 minutes, or until hot.

nutritional information Per 1 1/4-cup serving: Calories: 162; Protein: 3 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 36 g; Cholesterol: 0 mg; Sodium: 12 mg; Fiber: 4 g; Sugar: 12 g; Vegan; Gluten-Free

CREAMY SPINACH SOUP WITH PANEER CROUTONS

This is from the October 2012 issue of Vegetarian Times, page 32. It starts out, “Paneer, a mild Indian cheese, tops this tasty soup. If you can’t find paneer, substitute cubed fresh mozzarella or tofu.” Serves 4 in 30 minutes or less.

2 Tbs. butter, divided

1 small onion, chopped (1 cup)

1 Tbs. thinly sliced fresh ginger

2 cloves garlic, peeled and thinly sliced

2 tsp. curry powder

1/2 tsp. black mustard seeds

1/2 tsp. ground turmeric

1 cup frozen shredded hash browns, thawed

3 2/3 cups low-sodium vegetable broth

1 1-lb. pkg. frozen spinach

4 oz. paneer cheese, cubed (1 cup)

Heat 1 Tbs. butter in pot over medium heat. Add onion, and cook 3 minutes. Stir in ginger, garlic, curry powder, mustard seeds, and turmeric. Cook 1 minute. Add hash browns and broth, and bring to a simmer. Cover, reduce heat to medium-low, and simmer 7 minutes. Stir in spinach, and cook 2 minutes more, or until wilted. Purée with immersion blender until smooth.

Heat remaining 1 Tbs. butter in nonstick skillet over medium heat. Add paneer cubes, and cook 5 to 7 minutes, or until golden brown, turning occasionally. Spoon paneer over soup, and serve hot.

nutritional information Per 1 1/2-cup serving: Calories: 264; Protein: 11 g; Total Fat: 13 g; Saturated Fat: 9 g; Carbohydrates: 22 g; Cholesterol: 44 mg; Sodium: 453 mg; Fiber: 4 g; Sugar: 6 g; Gluten-Free

LOW FAT BROCCOLI SOUP

Ingredients

2 cups chopped fresh or frozen broccoli

1/2 cup chopped onion

1 (14.5 oz.) can reduced-sodium chicken broth

2 tbsp. cornstarch

1 (12 fluid oz.) can fat-free evaporated milk

 Methods

In a saucepan, combine broccoli, onion and broth; simmer for 10-15 minutes or until vegetables are tender. Puree half of the mixture in a blender; return to the saucepan.

In a small bowl, whisk cornstarch and 3 tbsp. of milk until smooth. Gradually add remaining milk. Stir into the broccoli mixture. Bring to a boil; boil and stir for 2 minutes.

Additional Tips prep time 30 Min; ready in30 Min; Makes 4 servings. from mydailymoment.com

STOVETOP VEGETARIAN ORZO AND SPINACH SKILLET DINNER

By Jolinda Hackett, at about.com

Jolinda writes, "This is a super easy one-pot complete vegetarian meal using pre-cooked orzo, canned chickpeas, fresh or frozen spinach and topped off with optional crumbled feta cheese, if you're not eating vegan. If you need a quick meal but don't have orzo on hand, you could try using this recipe with instant rice or even another whole grain that you have handy. Couscous would also be super quick, but orzo would be better. This recipe is vegetarian and gluten-free, and, if you omit the feta cheese, it's vegan as well."

Recipe courtesy of Bush's® Beans.

Prep Time: 15 minutes; Cook Time: 5 minutes; Total Time: 20 minutes; Yield: 4 servings

Ingredients:

2 tablespoons olive oil

1 small red onion, chopped

3 cloves garlic, chopped

1 (16 ounce) can garbanzo beans (chickpeas), drained

1/2 cup cooked orzo

1 lemon, juiced

2 cups fresh spinach, chopped or 12 ounces frozen, thawed and squeezed to drain

salt and pepper

1/2 cup crumbled feta cheese (optional)

Preparation:

Heat the oil in a large skillet over medium heat. Add the onion and garlic and cook until almost clear, about 5-6 minutes. Add the beans, cooked orzo, lemon juice and spinach, stirring to combine well.

Season with salt and pepper to taste. Allow to heat for 4-5 minutes until spinach has cooked through and everything is heated and well combined.

Serve topped with feta cheese.

Makes four servings.

PINEAPPLE COBBLER

From Vegetarian Times, January/February 2012 issue, p. 65

Serves 9

"Pineapples and dates create a luscious filling for this dessert. Experiment with different fruit juices and with dried fruits other than dates."

Filling

5 cups fresh pineapple cubes

1 cup coconut-pineapple juice or unsweetened pineapple juice

1 cup chopped dates

1 1/2 tsp. vanilla extract

1/2 tsp. ground cinnamon

1/4 tsp. ground nutmeg

1/4 tsp. ground cardamom or allspice

Topping

1 1/2 cups rolled oats

1/2cup all-purpose or whole-wheat pastry flour

1/2 cup coconut-pineapple juice or unsweetened pineapple juice

1/4 cup brown sugar, optional

1/2 tsp. ground cinnamon

1/4 tsp. ground cardamom or nutmeg

1/4 cup vegan margarine

3 Tbs. coconut or safflower oil

Preheat oven to 375°F. Coat 8-inch square baking dish with cooking spray.

To make Filling: Stir together pineapple cubes, juice, dates, vanilla, cinnamon, nutmeg, and cardamom in medium saucepan, and bring to a boil over medium-high heat. Cook 10 minutes, or until dates begin to break apart, stirring frequently.

To make Topping: Combine oats, flour, juice, brown sugar (if using), cinnamon, and cardamom in large bowl. Melt margarine and oil in small saucepan. Stir margarine mixture into oats mixture.

Spoon Filling into prepared baking dish. Spread Topping over Filling, and bake 35 to 40 minutes, or until Topping is golden brown.

nutritional information Per 2/3-cup serving: Calories: 264; Protein: 4 g; Total Fat: 8 g; Saturated Fat: 5 g; Carbohydrates: 46 g; Cholesterol: 0 mg; Sodium: 37 mg; Fiber: 5 g; Sugar: 26 g