Category Archives: Vegetables

Roasted Vegetables (WW friendly recipe)

Dinner Ideas, Vegetables January 18, 2013 Leave a comment

Roasted Vegetables
(WW Friendly) zero points!

This is a delicious side for any meal or a meal by itself, and Weight Watchers friendly at

Roasted Vegetables

Roasted Vegetables

zero points.

(Makes 8 servings)

  • 2 medium sweet red peppers, seeded and quartered or sliced
  • 1 medium green pepper, seeded and quartered or sliced
  • small summer squash, sliced
  • small zucchini, cut into Julianne pieces or chunks
  • 1 cup red onion, quartered
  • 12 ounces canned artichoke hearts, without oil, drained
  • 1 teaspoon dried thyme
  • 1 teaspoon fresh rosemary
  • 1 teaspoon garlic powder
  • 1/2 teaspoon Kosher or sea salt
  • 1/4 teaspoon black pepper, freshly ground

Directions:
Preheat oven to 450ºF.

  1. Coat 2 large baking sheets with cooking spray.
  2.  Arrange peppers, squash, zucchini, onion and artichokes on prepared baking sheets, flesh side up,
  3. Coat vegetables with cooking spray; sprinkle with thyme, fresh rosemary, garlic powder, salt and black pepper.
  4.  Roast until vegetables are tender and golden brown, about 20 to 25 minutes.

Yields about 3/4 cup per serving.

Cabbage Pancakes (Okonomiyaki)

Appetizers, Breakfast, Dinner Ideas, Vegetables January 17, 2013 Leave a comment

Cabbage Pancakes (Okonomiyaki)

Okay, really? Cabbage Pancakes. Yes, they are absolutely delicious and so healthy for

Japanese Cabbage Pancake

Japanese Cabbage Pancake

you. These are very similar to the potato pancake but made with grated cabbage and similar vegetables. Japanese Cabbage pancakes are usually served with a spicy Hoisin sauce, a recipe follows. Or you can purchase bottled Hoisin sauce. I just serve mine with a tablespoon of Soy sauce mixed with a tablespoon of rice vinegar.

I will give you the basic recipe following but I add other ingredients to my cabbage for color, nutrition and flavor such as; chopped black beans, chopped chick-peas, always a grated carrot or two, chopped Italian flat-leaf parsley, minced red onion, and/or minced leek, the possibilities are endless. I cannot rave about these “veggie” cakes enough. They can be served as a side to any meal or as a meal itself. Enjoy.

Cabbage Pancakes
Basic Recipe – Ingredients

• ½ cabbage shredded (about 4 cups)
• ½ cup shredded carrot
• 1 tablespoon Soy sauce
• 4 green onions, chopped (or 1 small yellow onion or leek)
• 3 eggs (for vegan alternative, replace with ½ cup pureed silken tofu)
• ¼ cup flour (can use gluten free, or rice flour)
• oil for frying (I’ve used cooking spray in a non-stick skillet to cut calories)
• Hoisin sauce

Directions

1. Mix together first four ingredients. Beat eggs and add flour, (or tofu or rice flour) mixing until smooth.
2. Heat a heavy skillet with about 2 – 3 tablespoons oil (or spray non-stick skillet with cooking spray)
3. Scoop about ½ cup of batter from bowl and place in hot skillet, flatten with the back of a spoon until thin
4. Fry on medium-high heat  for about 4 minutes on each side until golden brown
5. Serve with Soy sauce or Hoisin Sauce
6. Cakes may be kept warm in a 250 oven while you cook the remaining batter

Hoisin Sauce

4 tablespoons soy sauce
2 tablespoons peanut butter
1 tablespoon molasses or 1 tablespoon honey
2 teaspoons seasoned rice vinegar
1 garlic clove, finely minced
2 teaspoons sesame seed oil
1 teaspoon Chinese hot sauce or Habenero or Jalepeno sauce
1/8 teaspoon black pepper

Directions:

1 Combine all ingredients in a small mixing bowl.
2 Mix with a whisk until well blended.

Potato Pancakes

Breakfast, Dinner Ideas, Vegetables January 16, 2013 Leave a comment
Potato Pancake

Potato Pancake

German potato pancakes, a true comfort food and wonderful side with any meal from breakfast to dinner. Eat with a dollop of applesauce or sour cream, potato pancakes are a real treat. Poach an egg and serve on top of a potato pancake, or serve as a side with a steak or chicken. Crunchy on the outside and soft and moist on the inside.

Ingredients:

  • 1 lb. potatoes, about 2 or 3 large russets, grated (a sweet potato may be substituted for one of the russets for color and sweetness)
  • 1/2 onion, grated
  • 1 tsp. salt
  • Dash of Ground pepper
  • ¼ tsp of Nutmeg
  • 1 egg, beaten
  • Oil for frying

Directions

  1. Grate potatoes, with or without skin
  2. Grate the onion over the potatoes, (at this point you can add 2 grated carrots for color and flavor, or a grated zucchini)
  3. Add salt, pepper, nutmeg and egg. Mix thoroughly.
  4. Using a non-stick griddle or frying pan, heat about 2 tablespoons olive oil until hot
  5. Using a measuring cup – ½ cup – drop the potato mixture into hot oil and flatten with the back of a spoon.
  6. Fry for 4 to 5 minutes on each side, or until golden brown
  7. Drain on paper towels and serve hot with your choice of topping.

*keep cakes warm in a 250 degree oven while cooking the remaining batter.

Baked Asparagus with Parmesan Cheese

Vegetables January 1, 2013 Leave a comment

The Asparagus has played a role in the medicinal field as far back as 2000 BC. Studies show that asparagus has been used in medicine in preventing sleeplessness, to balance female hormones and to assist the reproductive system, to promote fertility, relieve menstrual discomfort and to increase breast milk for nursing mothers. It is used for respiratory diseases and for strengthening the lungs. Also for tuberculosis, AIDS, chronic fatigue, back pain, sports burnout, arthritis, rheumatism, gout, sciatica, coughs, to strengthen bones and marrow, hemorrhaging, stomach pains, kidney stones, cramps, convulsions, gall and liver ailments, to assist with weight loss, stress and nervous tension, intestinal worms, jaundice, skin diseases and to brighten vision. Scientific research has found that asparagus contains a substance that can break up oxalate crystals. Asparagus, being a good source of fiber, is a useful bowel brush with a laxative action that stimulates lazy bowels.

Asparagus contains the vitamins;  A, B, folic acid, C, E and the minerals  calcium, iron, phosphorus, potassium, sodium, zinc, selenium, iodine, magnesium, manganese, sulphur, silicon, florine

Asparagus is awesome and delicious. There are so many ways to cook Asparagus, but first did you know an easy way to remove the “woody” stem from  the stalk?  Don’t cut the stems before cooking. Snapping the stem is an easy natural way to remove the hard part from the delicious part. Just hold the sphere in your hand and grab the end of the stalk with your other hand and snap – it will break in the right spot.

Microwave the perfect asparagus; microwave for 1 minute and 35-40 seconds in a microwaveable plastic container with 2 tablespoons of water.

BAKED ASPARAGUS WITH PARMESAN CHEESE

Preheat oven to 375̊ F.

You need ½ lb of fresh Asparagus and ½ cup fresh grated Parmesan cheese

Make marinade for the Asparagus
1 tablespoon Olive Oilaspargus
1 tablespoon White Wine
1 teaspoon of white vinegar
1 tablespoon sugar
2 garlic cloves, crushed
1/2 teaspoon dill weed
1/4 teaspoon thyme
1/2 teaspoon Salt
1/8 teaspoon Pepper

  1. Wash asparagus and trim the woody ends.
  2. Combine the marinade ingredients and place in a plastic bag.  Add the asparagus and marinade in refrigerator for 15 minutes
  3. Sprinkle Parmesan cheese on a plate and roll each asparagus sphere in cheese until coated
  4. Arrange in a single layer in baking dish or cookie pan with raised edges, sprinkle remaining marinade over asparagus spheres.

Bake in a 375 oven for 15-20 minutes until lightly brown and sizzling hot. Do not overcook.