Category Archives: Vegetables

The Frittata

Breakfast, Dinner Ideas, Lite and Weight Watcher Recipes, Side, Vegetables December 6, 2025 Leave a comment

Eggs for breakfast, lunch or dinner, did you know that every part of the egg is edible, even the shell. Ground egg shells are sometimes used as a food additive to deliver calcium. Although egg color is a largely cosmetic issue, with no effect on egg quality or taste, I am fortunate enough to live among farmers and ranchers who have hens that lay blue, green, pink, brown and white eggs, Easter eggs all year round. These eggs are the freshest and I believe taste about as good as an egg can taste. Regardless of where you get your eggs, they are versatile and healthy. This recipe is a basic recipe for a baked Frittata, you can use your favorite vegetables and cheese to make it totally your own recipe. A tossed salad and a slice of frittata for dinner is a complete meal.

Spray a deep pie plate, 11”x5” 7” oven proof dish, or muffin cups with cooking spray. Preheat oven to 350F.

Ingredients

  • 5 eggs & 3 egg whites
  • 3 Tablespoons milk
  • 1/2 cup of Parmesan cheese
  • Dash of salt
  • Dash of pepper
  • 1-2 Tablespoons of fresh chopped parsley

Directions for Egg Mixture

  1. Beat all ingredients together
  2. Mix egg mixture with you choice of vegetables and cheese
  3. Bake in a preheated 350F. oven for 30 minutes or until a knife inserted in the middle comes out clean.

Add-in Ingredients in ½ cup increments, up to 1-1/2 cups

  • sautéed

Oven Roasted Bok Choy

Dinner Ideas, Lite and Weight Watcher Recipes, Salads, Side, Vegetables November 14, 2025 1 Comment

bok choy1I received three baby Bok Choy, also known as Chinese cabbage in my Bountiful Basket (a local food co-op) today. I was stumped as to how I was going to prepare them since I have only eaten this cabbage in stir fry or marinated. I decided to experiment tonight with an oven cooked bok choy.

A little about boc choy that you may not know; this vegetable contains glucosinolates. These compounds have been reported to prevent cancer in small doses, but, like many substances, can be toxic to humans in large doses, particularly to people who are already seriously ill. Cultivated in China since ancient times, bok choy is found in soups and stir-fries, appetizers and main dishes. Bok choy’s popularity comes from its light, sweet flavor, crisp texture and nutritional value. Not only is bok choy high in Vitamin A, Vitamin C and calcium, but it is low in calories.

Preheat oven to 350 degrees

Ingredients

  • 1 baby Bok Choy
  • Olive Oil
  • 4 cloves of fresh garlic, grated or chopped very fine
  • Kosher salt
  • Pepper
  • Parmesan cheese

Directions

Bok Choy

Bok Choy

  • Remove outer leaves if they look torn or bruised, or just cut short with scissors.
  • If leaves are overly long you can trim them with scissors, otherwise leave long, they will crisp up when cooked.
  • Wash with cool water and drain and dry on paper towels.
  • Slice the Bok Choy lengthwise into 4 quarters leaving the stem on each piece to hold leaves together.
  • Drizzle with olive oil, rub the olive oil into the leaves
  • Grate the garlic cloves and spread all over the Bok Choy and into the leaves
  • Sprinkle with kosher salt, pepper and Parmesan cheese
  • Place on a flat baking sheet covered with aluminum foil – do not use a pan with a lip, you want them to roast not steam.
  • Bake in 350 F. oven for 20 minutes, turn over and let bake for another 5 minutes
  • Be careful not to overcook, the Bok Choy should be crisp tender, at this point you can cut into chunks and serve or drizzle with a good quality balsamic vinegar and serve.

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Curried Carrots

Dinner Ideas, Salads, Side, Vegetables November 14, 2025 Leave a comment

Ingredients

3 tablespoons butter
2 pounds carrots, peeled, halved lengthwise and sliced on the bias 1-inch thick
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 teaspoon curry powder
1/4 cup roughly chopped fresh cilantro or parsley

Directions

Heat a large heavy skillet over medium-high heat and add the butter. When hot, add the carrots in an even layer to maximize contact with the pan. Sprinkle with the salt and pepper, and fry the carrots, turning every 3 or 4 minutes, until are they are dark caramelized brown in spots, about 8 to 10 minutes. Add the curry powder and mix to combine. Scatter the cilantro (or parsley) over the top and serve.

 

Brussels Sprouts with Bacon, Garlic, and Onion

Dinner Ideas, Vegetables November 11, 2025 Leave a comment
Brussel sprouts with bacon, garlic, and Sweet Onion

The Brussels sprout, not a favorite with many people, but I love them; they remind me of tiny cabbages (also a fav, must be my Germanic upbringing). Everything is “better” with bacon, right? As well as garlic and sweet onion, so give these little morsels a try with your next dinner. Brussels sprouts are hardy, and fair well with beef or pork dishes. Raw Brussels sprouts contain excellent levels of vitamin C, and vitamin, with more moderate amounts of B vitamins, such as folic acid and B6, essential minerals and dietary fiber. Brussels sprouts, contain sulforaphane, a phytochemical under research for its potential anticancer properties. Although boiling reduces the level of sulforaphane, steaming and stir frying do not result in significant loss. Brussels sprouts are also a source of indole-3-carbinol, a chemical being studied for how it affects DNA repair in cells and appears to block the growth of cancer cells in vitro. So there you have it, the almighty Brussels sprout. I hope this dish helps you on your way to acquiring a taste for these little gems. Enjoy.

Brussels Sprouts with Bacon, Garlic, and Onion

Ingredients

  • 6 slices bacon
  • ½ cup sweet onion, diced
  • 1/2 pounds Brussels sprouts, trimmed and halved
  • 4 garlic cloves, grated
  • 1/2 cup fat-free chicken broth
  • 1/8 teaspoon salt
  • 1/8 teaspoon red pepper flakes
  • 1 tablespoon red currant jelly

Directions

  1. Heat a large nonstick skillet over medium-high heat. Add bacon, and sauté until bacon begins to brown. Remove pan from heat. Remove the bacon from pan, reserve 1 tablespoon drippings in pan (discard the remaining drippings).
  2. Chop bacon into small pieces
  3. Return pan to medium-high heat, and stir in bacon pieces, onion, and Brussels sprouts; sauté 4 minutes.
  4. Add garlic, and sauté for 4 minutes or until garlic begins to brown, stirring frequently.
  5. Add the chicken broth, and bring to a boil. Cook for 2 minutes until the broth reduces almost completely gone and the sprouts are crisp-tender, stirring occasionally.
  6. Remove from heat; stir in salt and red pepper flakes, toss with a tablespoon of current jelly.
  7. For a colorful, special Thanksgiving or Christmas dinner or any holiday dinner, try stirring in pomegranate seeds.

Sweet and Sour Red Cabbage for Special Occasions

Dinner Ideas, Side, Vegetables November 1, 2025 Leave a comment

Growing up in a household with German and Polish cultural influences, I developed a fondness for cabbage dishes. Among these, a traditional German red cabbage recipe stands out as a preferred preparation method. This dish involves simmering chopped onions with red cabbage until tender, incorporating sugar and apple cider vinegar to create a balanced sweet and sour glaze. The resulting vegetable side complements a variety of pork dishes, enhancing the overall culinary experience. This recipe exemplifies the rich culinary heritage of Central European cuisine, emphasizing the use of simple ingredients to produce a flavorful and versatile dish suitable for both everyday meals and special occasions.

Ingredients

  • 2 tablespoons of butter
  • 1 large red cabbage sliced thinly
  • 4 slices of cooked bacon, crumbled
  • 2 tablespoons of sugar
  • ¼ cup apple cider vinegar or red wine vinegar
  • ½ teaspoon Kosher salt
  • ¼ teaspoon freshly ground black pepper

Process

  1. Cut cabbage into quarters and then slice in thin slices, avoiding the hard core. Slice around it.
  2. Melt the butter in a large pot over medium heat.
  3. Add the onions and sauté until soft.
  4. Add the cabbage, toss to coat with the melted butter and onion. Cover pot and let simmer until slightly wilted. About 5 – 10 minutes. If the cabbage seems dry, add 1/4 cup of water.
  5. Sprinkle the sugar over the cabbage and toss to coat evenly. Add the vinegar to the pot. Bring to a simmer, then reduce the heat to medium low.
  6. Cover and simmer until the cabbage is completely tender but not mushy. Stir often about 30 to 40 minutes total.
  7. Season to taste with salt and pepper.
  8. Sprinkle the bacon crumbles on top before serving.

Tortellini Skewers

Appetizers, Salads, Side, Vegetables, Weight Watcher Friendly December 8, 2013 Leave a comment

Tortellini Skewers

Tortellini Skewers

The holidays are upon us that means parties and food. Appetizers are a great way to feed your guests as they mingle and make new friends. I have a collection of appetizers that are not hard to make and will make a great impression at your next get together. So deck the halls, trim the tree, put up the lights and add some festive music. Enjoy the season

Tortellini Skewers

Yield:
18 skewers

Ingredients

  • 4 tablespoons olive oil
  • 2 tablespoons jarred pesto
  • 2 teaspoons red wine vinegar
  • 2 packages spinach tortellini, cooked and cooled
  • 2 pints cherry tomatoes
  • 12 ounces fresh mozzarella, cubed
  • 1/4 cup minced fresh parsley

Directions

  1. Mix together the olive oil, pesto and vinegar in a bowl.
  2. On small skewers, thread 1 tortellini, 1 cherry tomato and 1 mozzarella cube per skewer.
  3. Lay the skewers on a platter and lightly drizzle the dressing over them with a spoon.Serve immediately or refrigerate. Sprinkle on the minced parsley just before serving.

Oven Roasted Tomatoes

Appetizers, Dinner Ideas, Fun Stuff, Lite and Weight Watcher Recipes, Soup, Vegetables, Weight Watcher Friendly September 20, 2013 Leave a comment

Roasted Tomatoes

Roasted Tomatoes

It is that time of year where tomatoes are in abundance especially on the East coast where I am from.  Here is a wonderful recipe for roasting your tomatoes, you can then use them in sauces, soups, gravies, appetizers or freeze them.  Try roasting cherry tomatoes for bruschetta. Roasting tomatoes brings out the sweetness in the tomato and just gives it a rustic, hearty flavor.

OVEN ROASTED TOMATOES

This recipe can easily be increased. The important thing is to use a baking dish or pan big enough so that you do not crowd the tomatoes. You want room between them for the moisture to escape, which will concentrate the tomato flavor.

If you use a metal pan, make sure it’s not aluminum or made of another material that might react with the acidic fruits.

 Ingredients

  • 2 tablespoons olive oil
  • ½ tsp of sea salt or kosher salt
  • ¼ tsp of ground pepper
  • 2 cloves garlic, peeled and thinly sliced (throw some unpeeled whole garlic cloves in the pan to roast, you can squeeze the soft garlic out of the clove after the roasting and add to your favorite dish)
  • Fresh herbs; basil, oregano, thyme, rosemary – mix or add your favorite herb
  • 1 pound (450g) tomatoes, (8 small or 4 medium-sized)

 Directions

  1. Preheat the oven to 325ºF
  2. Pour the olive oil into a shallow baking dish or pan and add the herbs and salt and pepper
  3. Cut the tomatoes in half horizontally, then use a sharp knife to remove the stems. (note: stems will come out easy after roasting)
  4. Toss the tomatoes with the oil and seasonings, lay them cut side down in the dish.
  5. Bake for two hours, or until the tomatoes are completely softened and wilted, and start to wrinkle. Depending on the tomatoes, they may take longer to cook.

    Storage: The tomatoes will keep for about five days in the refrigerator. They can also be frozen for up to six months.

Kale Chips

Appetizers, Lite and Weight Watcher Recipes, Salads, Side, Vegetables, Weight Watcher Friendly February 28, 2013 Leave a comment

Baked Kale Chips

Baked Kale Chips

Kale Chips? A friend brought this to my attention a couple of weeks ago and asked me to make them. I took down the recipe but soon forgot about it. Tonight I decided to stop at the grocery store and pick up some Kale. I looked up other recipes on the internet and some very good information about Kale. I have to admit, I don’t cook with kale as much as I should considering the health benefits listed below. So Kale Chips, they have a special flavor, they do not taste like potato chips like some internet reviews suggest, but like potato chips, you can’t eat just one. They have their own flavor, very subtle, but surprisingly good. I made two batches, the first batch I ate with a glass of Merlot and thought they tasted wonderful. I ate my dinner a wonderful salad and decided to try another batch, they were good but not as good as the first batch, I poured another glass of wine and surprisingly, the wine enhanced the flavor of the Kale. You make a batch or two and see how you like them.

INGREDIENTS:

  • One bunch of kale
  • Olive oil – about a tablespoon
  • Kosher or Sea Salt
  • Garlic powder

DIRECTIONS:

  1. Preheat oven to 350 degrees
  2. Line a cookie sheet with foil
  3. Spray foil with cooking spray
  4. Tear apart the kale leaves into bite size pieces and place on cookie sheet
  5. Sprinkle a little olive oil on them and toss to coat
  6. Sprinkle on salt and garlic powder, be creative and try your own seasoning. I would start out with simple until you taste your first batch.
  7. Bake at 350 for 8 – 10 minutes
  8. Remove from oven and let cool for a few minutes and enjoy

Kale or borecole is a form of cabbage, with green or purple leaves, in which the central leaves do not form a head. It is considered to be closer to wild cabbage than most domesticated forms.

Top 10 Health Benefits of Eating Kale

By Alison Lewis

Kale is being called “the new beef”, “the queen of greens” and “a nutritional powerhouse.” Here are ten great benefits of adding more kale to your diet:

1. Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.

2. Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.

3. Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.

4. Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.

5. Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.

6. Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels.

7. Kale is high in Vitamin A. Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.

8. Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.

9. Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility

10. Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.

Mozzarella, Tomato & Basil Salad

Appetizers, Dinner Ideas, Lite and Weight Watcher Recipes, Salads, Side, Vegetables, Weight Watcher Friendly February 27, 2013 Leave a comment

tomato saladThis is truly a summer salad when the tomato vines are dripping with ripe, red, sweet tomatoes and the smell of fresh basil growing in the sun. But I do enjoy this salad in winter using vine grown tomatoes and fresh basil in the produce section of your grocery store. Wonderful on its own or pair with fish or chicken, or a hearty loaf of grain bread. Always use fresh basil and ripe tomatoes for this recipe. Buy fresh Mozzarella, you can’t beat its creamy, smooth texture. You will want to slice it into slices. Place it in the freezer for 5 – 10 minutes before slicing, this will make it an easier task.

INGREDIENTS

  • Fresh spinach leaves (optional)
  • 4 medium ripe tomatoes, sliced in ¼ inch slices
  • 6 ounces of fresh mozzarella cheese, sliced
  • 2 Tablespoons of extra-virgin olive oil
  • 2 Tablespoons of good balsamic vinegar
  • 2 cloves of garlic sliced into slivers or grated
  • 1 bunch of fresh basil, rinsed and pulled apart into individual leaves
  • ½ teaspoon of cracked pepper
  • 1 teaspoon Kosher or Sea salt, divided

DIRECTIONS

  1. In a small bowl with a lid mix the extra virgin olive oil, balsamic vinegar, ½ teaspoon cracked pepper, ½ teaspoon salt, and garlic. Mix together and set aside for at least 15 minutes to blend flavors
  2. Line a plate or platter with washed spinach leaves, stems removed
  3. Arrange the tomato slices on top of the spinach
  4. Sprinkle with ½ teaspoon of kosher or sea salt
  5. Layer half of the basil leaves on top of the tomatoes
  6. Layer the mozzarella cheese on top of the basil
  7. Spread remaining basil on top of the cheese
  8. Pour the olive oil, vinegar dressing on top of layers
  9. Serve at room temperature

Cucumber Salad

Lite and Weight Watcher Recipes, Salads, Side, Vegetables, Weight Watcher Friendly February 24, 2013 Leave a comment

Cucumber Salad

Cucumber Salad

I have this amazing pork chop and sauerkraut cooking in the oven and it smells so good. I wondered what kind of cold salad would go good with this dish. A cucumber salad is the perfect accompaniment, fresh, sweet, lite, and full of flavor. A cucumber salad will not compete with my sauerkraut but a green salad would. I used to make this salad all the time when my kids were small and serve with hamburgers or steak. A refreshing summer salad but great all year round. I hope you enjoy it as much as we did.

INGREDIENTS

  • 2 large cucumbers
  • 2 sliced scallions or thinly sliced red onion
  • ½ tsp salt
  • ¼ tsp pepper
  • 2 tablespoons of fresh, minced parsley
  • Bunch of fresh Basil, chopped fine (Optional)
  • 1 tsp fresh minced dill (Optional)
  • 3 tablespoons of white vinegar and water
  • 2 tablespoons sugar

DIRECTIONS:

  1. Mix the sugar, vinegar and water together and let sit
  2. Peeling your cucumber is optional, I prefer to leave the skin on and wash it to remove any wax. Grate the cucumbers into paper thin slices.
  3. Slice scallions or red onion
  4. Sprinkle with salt and pepper
  5. Stir in vinegar mixture. Stir
  6. Cover and refrigerate for at least 30 minutes.

Enjoy, eat healthy