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Greek Veggie Wrap

28 Jan

One whole tomato, diced and drained (quartered grape tomatoes work well, too)
One whole cucumber, peeled, sliced in half lengthwise, then quartered lengthwise, de-seeded, then chopped
12 black olives, sliced
1 red bell pepper, sliced, de-seeded, and diced
1/2 small red onion, diced
1 rib celery, diced
1 can artichoke hearts, drained and diced (optional)
3 tbsp olive oil
1 tbsp red wine vinegar (balsamic is also good)
1 tbsp oregano
1 tsp garlic powder
salt and pepper to taste

3 oz feta cheese, crumbled
lettuce of choice
Cucumber or ranch dressing

Mix all ingredients in a large bowl except feta, lettuce, and dressing.  Cover and chill for at least one hour before serving.  Wrap ingredients in a flour wrap, flour or corn tortilla**, flat bread, or pita bread.  Top with feta, lettuce and dressing (if desired).


Makes a bunch of servings.  It’s also great when tossed with shredded lettuce as a salad. It’s best when eaten within two days of making it.

**For gluten-free, use a corn tortilla.

Spaghetti Squash

25 Jan

(updated 3/3/10)

1 spaghetti squash
1 can low sodium chicken broth
1 tbsp garlic powder, divided

– Halve raw spaghetti squash with a sturdy sharp knife, scoop out, and discard the squash poop with a spoon. (Editor’s note: “Squash poop”! BWAA!)
– Place halves into individual microwave-safe bowls.
– Sprinkle half of the garlic powder, plus salt and pepper to taste, into the halved squash.
– Fill the squash halves with chicken broth.
– Cover each bowl tightly with plastic wrap (I recommend Glad Press-n-Seal, regular Saran Wrap just melts away).
– Microwave squash on HIGH for five minutes at a time. Test squash at each interval by pushing a fork into various areas of the inner part of the squash. The squash is done when the fork goes all the way through the squash with no resistance.
– Example: One half of a small squash (fit into a cereal bowl) was done at thirteen minutes. I had to microwave each half separately because I can’t fit two bowls at a time in my microwave.
– Use a fork to scoop and separate squash strands, add any other ingredients you like at this point. Parmesan, Romano, or Pecorino, Feta, are all excellent additions to this dish, as well as, meat, sausage, veggies, olives, the list is endless.
– WARNING **** If you use a loose tomato based sauce DO NOT add it immediately to the squash; this makes the squash runny, mushy, and unpalatable. Instead garnish the dish with a little bit of sauce atop the squash, and then offer more sauce on the side, in a separate dish.

Zucchini Tomato PERK with Pasta Spirals

25 Jan

I actually came up with this recipe right out of my little own head. You really need to trust me on this – it may sound like a somewhat odd combination of ingredients, but it’s truly, truly good. PERK stands for Peperocini/Edemame/Roasted Red Pepper/Kalamata Olives. I’m so cute.

2 cloves garlic, minced
1/2 cup sweet onion, diced (optional)
2 tbs. cold pressed olive oil
2 medium zucchini, sliced thin
1 medium summer squash, sliced thin
1 can Hunt’s Diced Tomatoes with Balsamic, Basil, and Olive Oil (or two medium diced tomatoes, two tbsp. balsamic vinegar, 1 tsp. basil, 1/4 cup water)
1/4 cup light white wine, or chicken broth
1/2 cup shelled cooked edemame (prepare frozen edemame in microwave according to package directions)
1/4 cup kalamata olives, sliced
1/4 cup roasted red peppers, diced
2 peperocini peppers, de-stemmed, drained, and diced (optional)
salt and ground pepper to taste
1 tbsp. corn starch, dissolved in 2 tbsp. water
whole wheat pasta spirals

In a large skillet, saute garlic and onion in olive oil until golden. Add zucchini and squash, saute until softened. Add canned tomatoes, edemame, olives, roasted red peppers, peperocini peppers, and wine or broth. Bring to a simmer, cover, and cook for 10 minutes, stirring occasionally. Meanwhile, cook pasta to al dente, drain, and rinse with warm water.

Add corn starch dissolved in water to sauce/zucchini mixture, a little at a time and stirring constantly, until the mixture has reached desired thickness. Serve over warm pasta spirals.

To make this a “One-Pot Wonder”, simply cook the noodles first and drain, then use the same pot to prepare the recipe, stirring the noodles back in at the end.

Moroccan Vegetable Stew with Couscous

25 Jan

I have yet to make this, as my family members are not big fans of a) vegetables; or b) couscous. But I am, and I think I’ll make a batch of this come wintertime. It’s a vegetarian dish, but I bet some spicy sausage or chicken would go really well in this. Again, Recipezaar is my friend.

1 tablespoon olive oil
2 cups zucchini, cubed
1 cup onion, chopped
1/2 cup carrots, chopped
1 tablespoon garlic, minced
1 cup chicken broth
2 tablespoons raisins (optional)
1 1/4 teaspoons ground ginger
1 1/4 teaspoons ground cumin
3/4 teaspoon ground coriander
1/2 teaspoon salt
1/4 teaspoon cinnamon
1/4 teaspoon black pepper
2 (15.5 oz) cans chickpeas (garbanzo beans!), drained
1 (14.5 oz) can no-salt-added diced tomatoes, undrained
1 1/2 cups water
1 cup uncooked couscous

Heat the oil in a large skillet on medium high heat. Add the zucchini, onion, carrot and garlic. Saute 5 minutes. Stir in the broth, and the next 9 ingredients, and bring to a boil. Cover, reduce the heat, and simmer for 8 minutes or until tender. Stir occasionally.

While the stew simmers, bring the 1 1/2 cups water to a boil, stir in couscous, and remove from heat (or follow package directions). Cover and let stand for 5 minutes.

Serve stew over couscous.

Garbanzo Bean Salad

25 Jan

From “The Schwarzbein Principle Cookbook”

13 3/4 oz canned garbanzo beans, rinsed and drained
1/2 cup chopped red onion
1 cup diced celery
1 cup diced carrots
1/2 cup fresh parsley
1 cup cucumber, seeded and diced
1 cup diced red bell pepper

Toss all ingredients in a large bowl. In a second small bowl, combine the following for Vinaigrette dressing:

1 minced garlic clove
2 tbsp lemon juice
1 tbsp balsemic vinegar
1 tbsp dijon mustard
4 tbsp pure pressed extra virgin olive oil (the only kind to have!)
ground black pepper and salt to taste

Mix dressing ingredients well, pour over bean salad and toss to coat.


Protein Shake

25 Jan

Six large strawberries, hulled and quartered
1/2 to 1 whole banana
1/2 cup milk (or water, but I like it creamy)
1/2 cup yogurt (any flavor, or plain) – or you can skip the yogurt and use a tablespoon or two of honey
1 scoop whey protein powder (or soy, if preferred) – vanilla flavored (you can skip this, too, if you’re not into protein powder)
ice cubes according to how slushy you like it – I usually use a cup to a cup-and-a-half

I’ve found that my blender works best if I dump the liquid in first, followed by the fruit, then the protein powder. Blend on high until smooth.