All About Vegetables: A Vegetable Cookbook for Vegetable Lovers: Discover New and Delicious Ways to Enjoy Vegetables [2 ed.]

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All About Vegetables A Vegetable Cookbook for Vegetable Lovers: Discover New and Delicious Ways to Enjoy Vegetables By BookSumo Press All rights reserved

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Table of Contents Avocado Salsa 7 Estillo Sarita 8 Classical Homemade Guacamole 9 Sweet Avocado Snack 12 Tomato and Avocado Soup 13 Pancakes from Japan 14 Backwoods Zucchini 15 Homemade Zucchini Fried 18 Italian Style Zucchini 19 Mozzarella Parmesan Zucchini 20 Chili for Autumn 21 Mushroom Burger I 24 Mushroom Stir Fry I 25 Spicy Alfredo Pasta 26 Easy Chicken Marsala 27 Salad I 30 Salad II 31 Kale Chips I 32 Anchovies, Kale, and Capers 33 Kale Chips II 36 Almond Salad 37 Sweet and Savory Spinach Salad 38 Mushroom Salad 39 Kale and Spinach with Peppers and Balsamic 40 Spinach Salad I 41 Artisan Broccoli Soup I 42

Asian Style Broccoli with Beef I 43 Soup of Broccoli, Potatoes, Onions, and Cheese 46 Broccoli Bake I 47 Garlic Broccoli and Cashews 48 Eggplant in India I 49 Eggplant in India II 50 Eggplant in Japan 51 Eggplant in Italy 52 Baba Ghanoush 53 Mexican Style Squash 56 Tofu and Squash with Basil Sauce 57 Thai Style Squash with Peanut Sauce 58 Moroccan Style Squash 59 Squash and Chicken Stir Fry Stew 60 Maggie's Favorite Cabbage Salad 61 Savory Sweet Cabbage 62 Cabbage from Russia 63 Granny Smith Cabbage 66 Cabbage from Poland 67 Cabbage and Soy Sauce 68 Maggie’s Easy Cauliflower Soup 69 Cabbage from Denmark 70 Flame Broiled Cauliflower 71 Mashed Cauliflower 72 Cauliflower and Cheese Bake 73 Spicy Cauliflower 76 Oven Roasted Cauliflower 77 Rustic Cauliflower 78

Oven Roasted Leeks 79 Maggie’s Easy Vichyssoise 80 Buttery Leek Soup 81 Cauliflower Soup 84 Southern French Quiche 85 Lemon Arborio Risotto 86 Bacon Au Gratin 87 Countryside Cranberry Stuffing 88 Stuffed Garden Veggies 89 Decadent Stuffed Mushrooms 92 Stuffed Bell Peppers Italian Style 93 Old-Fashioned Stuffed Cabbage Leaves 94 Summertime Stuffed Zucchinis 95 Stuffed Celery 96 Oriental Stuffed Acorn Squash 97

Avocado Salsa

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 6 Calories 158 kcal Fat 12 g Carbohydrates 13.8g Protein 1.9 g Cholesterol 0 mg Sodium 397 mg

Ingredients 1 mango, peeled, seeded and diced 1 avocado, peeled, pitted, and diced 4 medium tomatoes, diced 1 jalapeno pepper, seeded and diced 1/2 C. chopped fresh cilantro 3 cloves garlic, diced 1 tsp salt

2 tbsps fresh lime juice 1/4 C. chopped red onion 3 tbsps olive oil

Directions 1. Get a bowl, mix: garlic, mango, cilantro, avocado, and tomatoes. 2. Stir the mix then add in your olive oil, salt, red onions, and lime juice. 3. Stir your salsa to evenly distribute the liquids. Then place a covering of plastic on the bowl and put everything in the fridge for 40 mins. 4. Enjoy.

Avocado Salsa

7

ESTILLO

Sarita (Avocado Ceviche)

Prep Time: 1 hr 30 mins Total Time: 1 hr 30 mins Servings per Recipe: 4 Calories 352 kcal Fat 10.9 g Carbohydrates 24.3g Protein 40.5 g Cholesterol 346 mg Sodium 1652 mg

Ingredients 2 lbs large shrimp, peeled, deveined and chopped 3/4 C. fresh lime juice 5 roma (plum) tomatoes, diced 1 white onion, chopped 1/2 C. chopped fresh cilantro 1 tbsp Worcestershire sauce

1 tbsp ketchup 1 tsp hot pepper sauce salt and pepper to taste 1 avocado, peeled, pitted and diced 16 saltine crackers

Directions 1. Get a bowl for your lime juice. Then add in the shrimp and stir everything. Leave the mix to sit for 10 mins. 2. Now at this point the shrimp should be cooked. 3. Add in: cilantro, tomatoes, and onions. 4. Place a covering of plastic on the bowl and put everything in the fridge for 60 mins. 5. Now add in: the pepper, Worcestershire, salt, hot sauce, and ketchup. Stir the ingredients into the sarita. 6. When serving the dish place some shrimp on small platters. 7. Enjoy.

8

Estillo Sarita

Classical

Homemade Guacamole

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 4 Calories 262 kcal Fat 22.2 g Carbohydrates 18g Protein 3.7 g Cholesterol 0 mg Sodium 596 mg

Ingredients 3 avocados, peeled, pitted, and mashed 1 lime, juiced 1 tsp salt 1/2 C. diced onion 3 tbsps chopped fresh cilantro

2 roma (plum) tomatoes, diced 1 tsp diced garlic 1 pinch ground cayenne pepper

Directions 1. Get a bowl, combine: salt, lime juice, and avocados. 2. Stir the mix to evenly coat the avocadoes then combine in: the cayenne, onion, garlic, cilantro, and tomatoes. 3. Place a covering of plastic on the bowl and put everything in the fridge for 60 mins. 4. Enjoy.

Classical Homemade Guacamole

9

SWEET AVOCADO

Snack

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 4 Calories 146 kcal Fat 8g Carbohydrates 18.3g Protein 2g Cholesterol 2 mg Sodium 16 mg

Ingredients 1 avocado, peeled and pitted 1/2 C. milk 1/4 C. white sugar 1/2 tsp vanilla extract

Directions 1. Puree your avocados with a food processor until everything is smooth then combine in: the vanilla, sugar, and milk. 2. Continue processing everything until it is all smooth again then place the mix in a bowl and place a covering of plastic on the bowl. 3. Put everything in the fridge for 30 mins. 4. Enjoy.

12

Sweet Avocado Snack

Tomato

and Avocado Soup

Prep Time: 15 mins Total Time: 55 mins Servings per Recipe: 12 Calories 315 kcal Fat 16.2 g Carbohydrates 37.2g Protein 8.7 g Cholesterol 12 mg Sodium 1152 mg

Ingredients 2 tbsps vegetable oil 1 (1 lb) package frozen pepper and onion veggie mix 2 cloves garlic, diced 3 tbsps ground cumin 1 (28 oz.) can crushed tomatoes 3 (4 oz.) cans chopped green chili peppers, drained 4 (14 oz.) cans vegetable broth

salt and pepper to taste 1 (11 oz.) can whole kernel corn 12 oz. tortilla chips 1 C. shredded Cheddar cheese 1 avocado, peeled, pitted and diced

Directions 1. Stir fry your onions and peppers for 2 mins in hot oil then add in the cumin and garlic. Continue frying the mix for 4 more mins until the veggies are soft. 2. Now combine in the chili peppers and tomatoes. 3. Stir the mix again and let the pepper cook for 30 secs before adding in some pepper, salt, and the broth. 4. Now get everything boiling, set the heat to low, and let the mix gently simmer for 35 mins. 5. Add in the corn to the mix and let the veggies cook for 7 mins. 6. When serving the soup top each individual serving with some tortilla chips, avocado, and cheese. 7. Enjoy.

Tomato and Avocado Soup

13

PANCAKES

from Japan

Prep Time: 12 mins Total Time: 27 mins Servings per Recipe: 6 Calories 154 kcal Fat 4.4 g Carbohydrates 16g Protein 12.6 g Cholesterol 111 mg Sodium 159 mg

Ingredients 1 C. diced cooked chicken 1 1/2 C. thinly sliced napa cabbage 1/4 C. shredded carrots 3 green onions, diced 12 fresh green beans, cut into 1/2 inch pieces 1 small green bell pepper, cut into thin strips 1 small zucchini, cut into thin strips

3 eggs, lightly beaten 3/4 C. all-purpose flour 3/4 C. chicken stock 2 tsps soy sauce 1 tsp vegetable oil 1/4 tsp toasted sesame oil

Directions 1. Get a bowl, combine: zucchini, chicken, bell peppers, cabbage, green beans, carrots, and green onions. 2. Get a 2nd bowl, combine: soy sauce, eggs, stock, and flour. 3. Whisk this mix until it is smooth then combine both bowls. 4. Now get your sesame and veggie oil hot in a frying pan. 5. Once the oil is hot add in 1/4 C. of the mix into the pan. 6. Place a lid on the pan and let the contents cook for 5 mins. 7. Now turn over the Japanese pancake and continue frying it for 5 more mins. 8. Enjoy.

14

Pancakes from Japan

Backwoods Zucchini

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 4 Calories 38 kcal Fat 2.5 g Carbohydrates 3.6g Protein 0.8 g Cholesterol 0 mg Sodium 105 mg

Ingredients 2 zucchinis, quartered lengthwise 2 tsps olive oil 1/2 tsp garlic powder 1 tsp Italian seasoning

1 pinch salt 2 tbsps balsamic vinegar

Directions 1. Get your outdoor grill hot and coat the grate with oil. 2. Now coat your zucchini with olive oil and top the veggies with: salt, Italian seasoning, and garlic powder. 3. Grill the veggies for 5 mins each side then coat them with some balsamic and continue grilling everything for 2 more mins. 4. Enjoy.

Backwoods Zucchini

15

HOMEMADE

Zucchini Fried

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 4 Calories 92 kcal Fat 1.7 g Carbohydrates 13.8g Protein 6.1 g Cholesterol 2 mg Sodium < 340 mg

Ingredients 2 medium zucchini, cut into 1/4-inch slices 1/2 C. seasoned dry bread crumbs 1/8 tsp ground black pepper

2 tbsps grated Parmesan cheese 2 egg whites

Directions 1. 2. 3. 4. 5. 6.

Set your oven to 475 degrees before doing anything else. Get a bowl, combine: parmesan, bread crumbs, and pepper. Get a 2nd bowl for your egg whites. Coat your zucchini first with egg then with the parmesan mix. Lay all your veggies on a cookie sheet that has been coated with nonstick spray. Cook the veggies in the oven for 7 mins then flip them and continue baking everything for 7 more mins. 7. Enjoy.

18

Homemade Zucchini Fried

Italian Style Zucchini

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 4 Calories 339 kcal Fat 15.1 g Carbohydrates 37.3g Protein 16.9 g Cholesterol 35 mg Sodium 729 mg

Ingredients Topping: 1 tbsp olive oil 2 cloves garlic, peeled and coarsely diced 1 pinch crushed red pepper flakes 1 tbsp diced fresh basil 1 tsp red wine vinegar 1 tsp white sugar 1 (14.5 oz.) can diced tomatoes salt and pepper to taste

Zucchini: 1 tbsp butter 2 medium zucchini, cubed 1 pinch red pepper flakes salt and pepper to taste 1 1/2 C. shredded mozzarella cheese 4 (6 inch) French or Italian sandwich rolls, split

Directions 1. 2. 3. 4. 5. 6. 7. 8.

Get your olive oil hot in a large pot. Combine in: pepper flakes, basil, and garlic. Stir and heat the mix for 2 mins then add in: pepper, sugar, salt, and vinegar. Stir the mix again then add the tomatoes with liquid. Get the mix gently boiling and let everything cook for 17 mins. Shut the heat, grab an immersion blender, and puree the mix. Now set your oven to 350 degrees before doing anything else. Begin to stir fry your zucchini in butter until browned on both sides then add in the pepper, salt, and pepper flakes. 9. Evenly layer some veggies on the bread and top them with a quarter of a C. of sauce. 10. Now add a final layering of mozzarella and place the top portion of the bread over the layers to form a sandwich and cover everything with some foil. 11. Cook the sandwiches in the oven for 17 mins. 12. Enjoy. Italian Style Zucchini

19

MOZZARELLA

Parmesan Zucchini

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 4 Calories 878 kcal Fat 58.4 g Carbohydrates 58.2g Protein 29.1 g Cholesterol 100 mg Sodium 2118 mg

Ingredients 3 zucchini, stems removed, halved lengthwise 1 lb beef sausage 1 C. dry bread crumbs 1 clove garlic, minced

1 (32 oz.) jar spaghetti sauce 1/2 C. grated Parmesan cheese 1/2 C. shredded mozzarella cheese

Directions 1. Set your oven to 350 degrees before doing anything else. 2. Remove the flesh of your zucchini and separate the seeds. 3. Get a bowl, combine: parmesan, sausage, seeds, bread crumbs, and garlic. 4. Toss the mix then add in the zucchini flesh. 5. Fill the shells of your zucchini with the mix and layer everything in a casserole dish. 6. Coat the veggies with the pasta sauce and place a covering of foil around the dish. 7. Cook everything in the oven for 50 mins. 8. Now take off the cover and layer your cheese over everything. 9. Cook the veggies for about 5 more mins or until the cheese is melted. 10. Enjoy.

20

Mozzarella Parmesan Zucchini

Chili

for Autumn (Vegetarian Approved)

Prep Time: 10 mins Total Time: 1 hr Servings per Recipe: 6 Calories 178 kcal Fat 5.8 g Carbohydrates 27.8g Protein 7.1 g Cholesterol 0 mg Sodium 640 mg

Ingredients 2 tbsps extra-virgin olive oil 1 C. diced red onion 5 large cloves garlic, crushed or diced 2 tbsps chili powder, or more to taste 2 tsps ground cumin 2 C. juicy diced fresh tomatoes 1 (15 oz.) can no-salt-added black beans, drained 1 C. water (or red wine) 1 C. diced bell pepper (any color)

1 C. diced zucchini 1 C. corn kernels 1 C. diced white or portobello mushrooms 1 C. diced fresh cilantro, packed 1/8 tsp cayenne pepper, or more to taste Salt and freshly ground black pepper, to taste

Directions 1. Stir fry your onions in oil for 4 mins then season them with: cumin, garlic, and chili powder. 2. Continue stir frying for 2 more mins. Add the rest of the ingredients listed and get everything boiling. 3. Once boiling, set the heat to low and let the vegetables lightly boil for 23 mins. 4. Before eating, top the servings with cilantro, cheddar, guacamole, onions, and sour cream. 5. Enjoy.

Chili for Autumn

21

MUSHROOM

Burger I

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 2 Calories 313 kcal Fat 15.3 g Carbohydrates 29.9g Protein 15.5 g Cholesterol 53 mg Sodium 934 mg

Ingredients 2 portobello mushroom caps 4 slices turkey bacon 3 tsps horseradish sauce 2 leaves romaine lettuce

2 slices tomato 2 hamburger buns

Directions 1. Cover a baking sheet with foil and then coat it with nonstick spray before setting your oven to 450 degrees before doing anything else. 2. Cut the stem of your mushrooms off and then clean them under water. Take half your turkey bacon and wrap it around a mushroom cap. Do this for both caps. 3. Now put the mushrooms on your baking sheet and cook them in the oven for 20 mins. 4. Coat each of your buns with 1.5 tsps of horseradish and then a piece of tomato and lettuce on one bun. Top the other bun with a mushroom cap and form a burger. 5. Enjoy.

24

Mushroom Burger I

Mushroom

Stir Fry I (Portobello and Asiago)

Prep Time: 10 mins Total Time: 15 mins Servings per Recipe: 2 Calories 349 kcal Fat 34 g Carbohydrates 7.2g Protein 6.6 g Cholesterol 10 mg Sodium 360 mg

Ingredients 3 tbsps olive oil, divided 1 1/2 tbsps garlic flavored olive oil 1/4 onion, cut into chunks 2 portobello mushroom caps, sliced salt and black pepper to taste

freshly grated Parmesan freshly grated Asiago cheese

Directions 1. Stir fry your mushrooms and onions in 1.5 tbsps of regular and garlic flavored olive oil until your find the onions tender and a bit dark around the edges. Shut the heat and top the mushrooms with the remaining oil, pepper and salt, and your cheeses. 2. Enjoy with rice.

Mushroom Stir Fry I

25

SPICY ALFREDO

Pasta

Prep Time: 30 mins Total Time: 50 mins Servings per Recipe: 6 Calories 707 kcal Fat 45 g Carbohydrates 50.6g Protein 28.4 g Cholesterol 201 mg Sodium 1009 mg

Ingredients 12 oz. penne pasta 1/4 C. butter 2 tbsps extra-virgin olive oil 1 onion, diced 2 cloves garlic, diced 1 red bell pepper, diced 1/2 lb portobello mushrooms, diced 1 lb medium shrimp, peeled and deveined

1 (15 oz.) jar Alfredo sauce 1/2 C. grated Romano cheese 1/2 C. cream 1 tsp cayenne pepper, or more to taste Salt and pepper to taste 1/4 C. diced parsley

Directions 1. Cook your pasta in boiling water and salt for 12 mins. Then remove all the liquid. 2. Stir fry your onions in olive oil and butter for 3 mins then add in mushrooms, garlic, and red pepper. 3. Stir fry for 3 more mins. 4. Now combine in your shrimp and cook them until pink then add: Alfredo sauce, cream, Romano, pepper, salt, and cayenne. Let the contents lightly boil for 7 mins. 5. Combine the sauce with the pasta and before you serve the pasta top it with some parsley. 6. Enjoy.

26

Spicy Alfredo Pasta

Easy Chicken Marsala

Prep Time: 10 mins Total Time: 35 mins Servings per Recipe: 4 Calories 671 kcal Fat 43.4 g Carbohydrates 24.6g Protein 32 g Cholesterol 160 mg Sodium 693 mg

Ingredients 4 boneless, skinless chicken breast halves 1/4 C. all-purpose flour salt and pepper to taste 1 tbsp dried oregano 2 tbsps olive oil 3/4 C. butter 3 C. sliced portobello mushrooms

3/4 C. sun-dried tomatoes 1/2 C. packed fresh spinach 1 C. Marsala wine

Directions 1. Pound out your chicken to a quarter of an inch in thickness. Then coat each piece with some oregano, flour, pepper, and salt. 2. Fry your chicken pieces in olive oil until completely done and flip them appropriately. Place the chicken aside. 3. Now stir fry your tomatoes, and mushrooms in butter for a few mins then add in your wine. Let the contents cook for 12 mins and stir every 3 to 4 mins. Let everything cook for 4 more mins after adding in your spinach. 4. Enjoy..

Easy Chicken Marsala

27

SALAD I

(Kale, Carrots, Cider, and Honey)

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 6 Calories 402 kcal Fat 31.7 g Carbohydrates 24.2g Protein 10.1 g Cholesterol 0 mg Sodium 425 mg

Ingredients 10 C. thinly sliced kale leaves 2 medium red or yellow bell peppers, sliced thin 2 large carrots, thinly sliced 1 C. dry roasted lightly salted peanuts, divided 1/2 C. extra virgin olive oil

1/4 C. apple cider vinegar 1 tbsp honey 1/2 tsp kosher salt 1 pinch crushed red pepper flakes

Directions 1. 2. 3. 4. 5.

30

Get a big bowl, mix: 3/4 C. of peanuts, kale, carrots, and bell peppers. In a blender or food processor for 2.5 mins, blend: 1/4 C. peanuts. Get a 2nd bowl, combine: pepper flakes, salt, honey, olive oil, and vinegar. Combine both bowls. Toss to coat the kale leaves evenly, top with the blended peanuts. Enjoy after chilling the salad in the fridge for 30 mins.

Salad I

Salad II

(Kale, Lemon, Tomato, and Cranberries)

Prep Time: 10 mins Total Time: 20mins Servings per Recipe: 4 Calories 182 kcal Fat 7.8 g Carbohydrates 29.1g Protein 4.2 g Cholesterol 0 mg Sodium 342 mg

Ingredients 1/2 C. lemon juice 1 tbsp canola oil 1 tbsp olive oil 1 tsp white sugar 1/2 tsp salt 1/4 tsp ground black pepper 1 bunch kale, cut into bite-size pieces

1 large tomato, seeded and diced 1/2 C. roasted sunflower seeds 1/2 C. dried cranberries

Directions 1. Get a big bowl, mix and toss: black pepper, sunflower seeds, lemon juice, tomatoes, salt, canola, cranberries, sugar, kale, and olive oil. 2. Place plastic wrap around the bowl and chill in the fridge for at least 30 mins. 3. Enjoy..

Salad II

31

KALE CHIPS I

(Microwaved Version)

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 86 kcal Fat 4.2 g Carbohydrates 11.2g Protein 3.7 g Cholesterol 0 mg Sodium 128 mg

Ingredients 1 bunch flat-leaf kale - ribs trimmed away and discarded and leaves cut into 2-inch pieces

1 tbsp olive oil, or to taste sea salt to taste

Directions 1. 2. 3. 4.

32

Place your pieces of kale on a plate and keep half an inch of space between them. Coat the leaves with oil and salt. Microwave the leaves for 2.5 to 3 mins. Enjoy as a healthy snack.

Kale Chips I

Anchovies, Kale, and Capers

Prep Time: 25 mins Total Time: 40 mins Servings per Recipe: 4 Calories 361 kcal Fat 15.6 g Carbohydrates 41.3g Protein 15.4 g Cholesterol 18 mg Sodium 361 kcal

Ingredients 1/2 (16 oz.) package whole-wheat angel hair pasta 2 tbsps olive oil 1/2 large onion, sliced 2 cloves garlic, minced 1 tsp red pepper flakes 1 tbsp drained capers 1 (2 oz.) can anchovy fillets, drained and

quartered 1 C. canned diced tomatoes, undrained 2 C. coarsely chopped kale 1 (4 oz.) can sliced black olives, drained 1/2 C. grated Parmesan cheese, or to taste

Directions 1. 2. 3. 4. 5. 6.

Boil your pasta in salt and water for 9 mins. The remove all the liquids. Simultaneously stir fry your garlic, red pepper flakes, and onions for 7 mins in olive oil. Add in: tomatoes, capers, and anchovy. Get this mixture boiling and then add the kale. Lower the heat on the stove and let the kale cook for 12 mins. Add your pasta to the kale mix and also some olives. Garnish the entire dish with parmesan. 7. Enjoy.

Anchovies, Kale, and Capers

33

KALE CHIPS II

(Baked Version)

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 70 kcal Fat 4.2 g Carbohydrates 7.8g Protein 2.5 g Cholesterol 0 mg Sodium 289 mg

Ingredients 4 C. kale, washed and stems removed 1 tbsp extra-virgin olive oil 1 tbsp chili powder 1/2 tsp kosher salt

Directions 1. Set your oven to 400 degrees before doing anything else. 2. Get a bowl, mix: olive oil, chili powder, salt, and kale. 3. Place all your kale leaves in a casserole dish or on a baking sheet. Cook the leaves in the oven for 7 mins. Then stir the leaves. 4. Roast for 7 more mins until crunchy. 5. Enjoy.

36

Kale Chips II

Almond Salad

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 4 Calories 238 kcal Fat 19.3 g Carbohydrates 11.3g Protein 7.5 g Cholesterol 106 mg Sodium 723 mg

Ingredients 8 C. chopped fresh spinach 2 tbsps canola oil 1 tbsp sesame oil 3 tbsps red wine vinegar 2 tsps Dijon mustard 1 tbsp honey 1 tsp salt 1/4 red onion, very thinly sliced

2 hard-boiled eggs, chopped 1/2 C. sliced toasted almonds ground black pepper to taste

Directions 1. 2. 3. 4. 5. 6. 7.

Get a big bowl to put all your spinach in. Boil: salt, sesame and canola oil, honey, vinegar, and mustard. Once everything is boiling coat your spinach with it. Let the leaves wilt down a bit. Now stir fry your onions in the same pan. Top the salad with: hard boiled eggs, black pepper, almonds, and onions. Enjoy.

Almond Salad

37

SWEET

and Savory Spinach Salad

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 4 Calories 491 kcal Fat 35.2 g Carbohydrates 42.9g Protein 6g Cholesterol 0 mg Sodium 63 mg

Ingredients 2 tbsps sesame seeds 1 tbsp poppy seeds 1/2 C. white sugar 1/2 C. olive oil 1/4 C. distilled white vinegar 1/4 tsp paprika 1/4 tsp Worcestershire sauce 1 tbsp minced onion 10 oz. fresh spinach - rinsed, dried and

torn into bite-size pieces 1 quart strawberries - cleaned, hulled and sliced 1/4 C. almonds, blanched and slivered

Directions 1. Get a bowl, combine: onions, sesame seeds, Worcestershire, poppy seeds, paprika, sugar, vinegar, and olive oil. 2. Place some plastic wrap around the bowl and put everything in the fridge for 2 hrs. 3. Get a 2nd bowl, mix: almonds, strawberries, and spinach. 4. Combine both bowls and toss the leaves to coat everything evenly with sauce. 5. Place the salad in the fridge for 20 mins. 6. Enjoy.

38

Sweet and Savory Spinach Salad

Mushroom Salad

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 126 kcal Fat 6.8 g Carbohydrates 7.5g Protein 10.6 g Cholesterol 103 mg Sodium 625 mg

Ingredients 4 slices turkey bacon 2 eggs 2 tsps white sugar 2 tbsps cider vinegar 2 tbsps water

1/2 tsp salt 1 lb spinach 1/4 lb fresh mushrooms, sliced

Directions 1. 2. 3. 4. 5. 6. 7. 8.

Fry your bacon and then break it into pieces. Set 2 tbsps of drippings aside for later. Boil water in a large pot and then once it is boiling add in your eggs. Continue boiling for 2 mins, with a lid on the pot, and then shut the heat. Let the eggs sit in the hot water for 10 to 15 mins. Now drain the liquid, remove the shells, and cut the eggs into wedges. Add your bacon drippings to a frying pan and then warm the following in it: salt, sugar, water, and vinegar. Cut the stems from your spinach and wash the leaves before placing them in a bowl. Toss the leaves with the wet mixture of vinegar and sugar. Toss the leave then garnish the salad with the eggs, mushrooms, and bacon. Enjoy.

Mushroom Salad

39

KALE AND SPINACH

with Peppers and Balsamic

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 6 Calories 228 kcal Fat 19.3 g Carbohydrates 12.7g Protein 3g Cholesterol 0 mg Sodium 147 mg

Ingredients Salad: 1/2 bunch kale - stems removed and discarded, leaves torn into bite-size pieces 1/2 bunch fresh spinach, torn 1/2 head romaine lettuce, torn 1 large carrot, diced 1 large cucumber, diced 1/2 red bell pepper, diced Dressing: 1/2 C. balsamic vinegar

1/2 C. extra-virgin olive oil 1 tbsp lemon juice 1 pinch sea salt 1 pinch ground black pepper 1 pinch garlic powder 1 pinch lemon pepper

Directions 1. Get a bowl, mix: bell peppers, kale, cucumbers, spinach, carrots, and lettuce. 2. Get a 2nd bowl, combine: lemon pepper, vinegar, garlic powder, olive oil, pepper, lemon juice, and sea salt. 3. Combine both bowls. Toss the leaves to coat them evenly. 4. Enjoy.

40

Kale and Spinach with Peppers and Balsamic

Spinach

Salad I

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 6 Calories 138 kcal Fat 8.3 g Carbohydrates 12.5g Protein 3.8 g Cholesterol 9 mg Sodium 112 mg

Ingredients 1 (6 ounce) package baby spinach leaves 1/3 C. cubed Cheddar cheese 1 Fuji apple - peeled, cored and diced 1/3 C. finely chopped red onion 1/4 C. sweetened dried cranberries

1/3 C. blanched slivered almonds 3 tbsps poppy seed salad dressing

Directions 1. Get a bowl, toss: almonds, spinach, dressing, cranberries, cheddar, onions, and apples. 2. Place the salad in the fridge for at least 20 to 30 mins. 3. Enjoy..

Spinach Salad I

41

ARTISAN

Broccoli Soup I

Prep Time: 10 mins Total Time: 1 hr Servings per Recipe: 8 Calories 309 kcal Fat 18.8 g Carbohydrates 16g Protein 18.5 g Cholesterol 50 mg Sodium 2389 mg

Ingredients 8 C. chicken broth 1 (10.75 oz.) can condensed cream of mushroom soup 3/4 C. chopped onion 3/4 C. chopped celery 1 tbsp salt 1 pinch ground white pepper 2 C. milk 1/3 C. cornstarch

1/4 C. water 3 C. fresh broccoli florets, cooked 1 1/2 C. shredded American cheese 1 1/2 C. shredded Cheddar cheese

Directions 1. Get a bowl, combine until smooth: water and cornstarch. Set it aside. 2. Boil the following in a big pot: pepper, broth, salt, mushroom soup, celery, and onions. Once boiling, place a lid on the pot and lower the heat. Let the soup lightly boil for 22 mins. 3. Pour in your milk and then get the soup boiling once more. Slowly add in your cornstarch mix while stirring. Let the contents lightly boil for 7 mins. 4. Now finally add in your cheese and broccoli. Once the cheese is fully melted. Shut the heat. 5. Enjoy.

42

Artisan Broccoli Soup I

Asian Style

Broccoli with Beef I

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 178 kcal Fat 3.2 g Carbohydrates 19g Protein 19.2 g Cholesterol 39 mg Sodium 755 mg

Ingredients 1/4 C. all-purpose flour 1 (10.5 oz.) can beef broth 2 tbsps white sugar 2 tbsps soy sauce 1 lb boneless round steak, cut into bite size pieces

1/4 tsp chopped fresh ginger root 1 clove garlic, minced 4 C. chopped fresh broccoli

Directions 1. Get a bowl, combine until smooth: soy sauce, flour, sugar, and broth. 2. Now stir fry your beef for 5 mins and add the soy sauce mix, broccoli, garlic, and ginger. Get the contents simmering with a high heat and then lower it. 3. Let the soy sauce mix get thick while lightly boiling for about 7 to 12 mins. 4. Enjoy with jasmine rice.

Asian Style Broccoli with Beef I

43

SOUP OF BROCCOLI,

Potatoes, Onions, and Cheese

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 6 Calories 183 kcal Fat 8.1 g Carbohydrates 21.7g Protein 8.2 g Cholesterol 14 mg Sodium 297 mg

Ingredients 1 onion, diced 1 tbsp olive oil 2 heads broccoli, chopped 2 potatoes, peeled and cubed

4 C. chicken broth 4 oz. stilton cheese

Directions 1. Stir fry your onions in olive oil until see-through. Then add in your potatoes and broccoli and cook for 6 mins. Then add the broth and get the contents boiling. Once the broth is boiling set the heat to a lower level and let everything lightly boil for 23 mins with no cover. 2. Add the cheese after shutting the heat and let it melt. Use an immersion blender or regular food processor to blend the soup down to become smoother. 3. Then reheat it before serving. 4. Enjoy.

46

Soup of Broccoli, Potatoes, Onions, and Cheese

Broccoli

Bake I (Red Onions and Sage)

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 97 kcal Fat 7.1 g Carbohydrates 7.3g Protein 2.6 g Cholesterol 0 mg Sodium 546 mg

Ingredients 1 (12 oz.) bag broccoli florets 1/2 red onion, sliced 8 fresh sage leaves, torn 2 tbsps extra-virgin olive oil 1/2 tsp salt

1/2 tsp garlic salt 1/4 tsp ground black pepper

Directions 1. Cover a casserole dish or sheet for baking with foil and then set your oven to 400 degrees before doing anything else. 2. Layer your broccoli evenly throughout the dish and top with sage leaves and onions. Garnish all the veggies with olive oil and then black pepper, regular salt, and garlic salt. 3. Cook the veggies in the oven for 27 mins until slightly browned and crunchy. 4. Enjoy.

Broccoli Bake I

47

GARLIC BROCCOLI

and Cashews

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 6 Calories 187 kcal Fat 14.2 g Carbohydrates 13.2g Protein 5.1 g Cholesterol 27 mg Sodium 611 mg

Ingredients 1 1/2 lbs fresh broccoli, cut into bite size pieces 1/3 C. butter 1 tbsp brown sugar 3 tbsps soy sauce 2 tsps white vinegar

1/4 tsp ground black pepper 2 cloves garlic, minced 1/3 C. chopped salted cashews

Directions 1. Boil your broccoli in one inch of water for 8 mins. The remove all the liquid and place the broccoli on a plate. 2. Simultaneously as you are boiling the broccoli boil the following: garlic, butter, pepper, soy sauce, and vinegar. Once it is boiling shut the heat and add in the cashews. 3. Garnish your broccoli with the soy sauce mix and serve warm. 4. Enjoy.

48

Garlic Broccoli and Cashews

Eggplant

in India I

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 61 kcal Fat 1.5 g Carbohydrates 11.8g Protein 2g Cholesterol 0 mg Sodium 152 mg

Ingredients 1 eggplant 1 tsp vegetable oil 1 medium onion, chopped 2 roma (plum) tomatoes, chopped 1/4 tsp ground cayenne pepper

1/4 tsp salt 1/4 tsp pepper 4 sprigs chopped fresh cilantro

Directions 1. 2. 3. 4. 5. 6. 7. 8.

Turn on the broiler of your oven to low if possible. Cook the eggplants for 6 mins under the broiler and turn them every 2 mins. Now with a high setting cook the eggplants in the microwave for 6 mins or until soft. Once the eggplants can be held peel off the skin and dice them into large bitesize pieces. Stir fry your onions in oil, then add the tomatoes and eggplants. Add in pepper, salt, and cayenne then top with cilantro. Cook for 2 mins. Enjoy with rice.

Eggplant in India I

49

EGGPLANT

in India II

Prep Time: 15 mins Total Time: 1 hr 5 mins Servings per Recipe: 4 Calories 119 kcal Fat 7.4 g Carbohydrates 13.4g Protein 2.4 g Cholesterol 0 mg Sodium 300 mg

Ingredients 1 eggplant 2 tbsps vegetable oil 1/2 tsp cumin seeds 1 medium onion, sliced 1 tsp chopped fresh ginger 1 large tomato - peeled, seeded and diced 1 clove garlic, minced 1/2 tsp ground turmeric

1/2 tsp ground cumin 1/2 tsp ground coriander 1/4 tsp cayenne pepper 1/2 tsp salt, or to taste ground black pepper to taste 1/4 C. chopped fresh cilantro

Directions 1. 2. 3. 4. 5. 6. 7. 8.

Turn on the broiler of your oven. Cook the eggplants in under the broiler for 30 mins. Turn them every 4 to 5 mins. Spray the eggplants with nonstick spray before broiling. Remove the flesh of the eggplants from the skin and cut everything into pieces. The skin can be thrown away. Now toast your cumin in hot oil in a frying pan until brown. Now add in: garlic, onions, and ginger and cook until everything is soft. Add in your tomatoes and the following spices: black pepper, turmeric, salt, cumin, cayenne, and coriander. Let the onions cook for 2 mins with the spices. 9. Now add your eggplants and stir fry them for 12 mins to let some of the liquid cook out. 10. When serving add some cilantro. 11. Enjoy with rice.

50

Eggplant in India II

Eggplant

in Japan

Prep Time: 20 mins Total Time: 35 mins Servings per Recipe: 6 Calories 212 kcal Fat 10.3 g Carbohydrates 29.9g Protein 5g Cholesterol 0 mg Sodium 445 mg

Ingredients 2 tbsps vegetable oil 4 Japanese eggplants, cut into 1-inch cubes 2 tbsps vegetable oil 2 onions, thinly sliced 1 tbsp minced garlic 2 tbsps soy sauce 2 tbsps water 1 1/2 tbsps oyster sauce

1 tbsp chili garlic sauce 1 tsp white sugar ground black pepper to taste 1/2 tsp Asian (toasted) sesame oil

Directions 1. 2. 3. 4. 5. 6. 7.

Get a bowl, mix: black pepper, soy sauce, sugar, water, chili garlic sauce, and oyster sauce. Get 2 tbsps of oil very hot in a wok. Then stir fry your eggplants for 6 mins. Place the eggplants to the side. Add in 2 more tbsps of oil and then your onions and garlic for 1 min. Now pour in your soy sauce mix. Set the heat to low and pour the eggplants into the sauce and onions. Cook the eggplants with a light simmer and low heat until most of the liquid has evaporated (about 6 to 7 mins). 8. Add some sesame oil and cook for 1 more min. 9. Enjoy.

Eggplant in Japan

51

EGGPLANT

in Italy

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 6 Calories 389 kcal Fat 30.6 g Carbohydrates 14.4g Protein 14.5 g Cholesterol 41 mg Sodium 680 mg

Ingredients 1/2 C. Italian-seasoned bread crumbs 1/4 C. grated Parmesan cheese 1 pinch red pepper flakes, or to taste 1 eggplant - trimmed, peeled, and sliced 1/2-inch thick 1/2 C. olive oil 1 (6 oz.) can tomato paste 1 1/2 (6 oz.) cans water 1/4 tsp dried basil

1/4 tsp dried oregano 1/4 tsp dried parsley 1 clove garlic, crushed 1 tsp brown sugar sea salt and ground black pepper to taste 1 (8 oz.) package fresh mozzarella cheese, sliced 3/4 C. grated Parmesan cheese

Directions 1. Coat a casserole dish with nonstick spray or oil and then set your oven to 425 degrees before doing anything else. 2. Get a bowl, combine: pepper flakes, bread crumbs, and parmesan (1/4 C.). 3. Coat your eggplant pieces with olive oil and dip them into the bread crump mix. 4. Layer all your eggplants into the greased casserole dish. 5. Cook everything in the oven for 14 mins and then lower the heat to 375 and remove the dish from the oven. 6. Lightly boil the following in a large pot: basil, oregano, pepper, parsley, salt, brown sugar, garlic, water, and tomato paste. 7. Cover the eggplants with the tomato mixture and then add a final layer of parmesan (3/4 C.) and mozzarella. 8. Cook the contents in the oven for 17 mins. Let the dish sit for 10 mins. 9. Enjoy over pasta.

52

Eggplant in Italy

Baba

Ghanoush (Eggplant in Egypt)

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 6 Calories 83 kcal Fat 5.1 g Carbohydrates 9g Protein 2.2 g Cholesterol 0 mg Sodium 9 mg

Ingredients 1 large eggplant 1 head garlic 1 tbsp refined olive oil 2 tbsps lemon juice 2 tbsps tahini 1 tsp Splenda(R) (optional) salt and pepper to taste

Directions 1. Set your oven to 375 degrees before doing anything else. 2. Cut some small incisions into your eggplant in 5 different places evenly around the entire vegetable. 3. Cook the eggplant in the oven for 30 mins. 4. Slice off the top part of your garlic and coat it with olive oil before placing it in the oven for 20 mins. 5. Shut the heat. 6. Scoop out the insides of the eggplant and put everything into a colander and let the liquid drain out. This should take about 12 mins. 7. Now separate the garlic cloves from their skin and place to the side. 8. Now add the following to your food processor and pulse until smooth: 3 tbsps of garlic, eggplants, tahini, and lemon juice. 9. If the contents are bitter add some sugar, also add some salt. 10. Enjoy with toasted pita. Baba Ghanoush

53

MEXICAN STYLE

Squash

Prep Time: 20 mins Total Time: 1 hr 5 mins Servings per Recipe: 4 Calories 409 kcal Fat 14.3 g Carbohydrates 67.4g Protein 6.3 g Cholesterol 0 mg Sodium 997 mg

Ingredients 1 large spaghetti squash, halved and seeded 2 tsps vegetable oil 1 (1.25 oz.) package dry taco seasoning mix 1 small onion, diced

1 jalapeno pepper, seeded and diced 1 pinch salt, to taste 12 crisp taco shells

Directions 1. Set your oven to 375 degrees before doing anything else. 2. Lay your squash with the insides facing downward in a jellyroll pan. 3. Cook the veggies in the oven for 35 mins. Scoop out the insides of the veggies once everything has cooled into a bowl. 4. Now begin to stir fry your jalapeno and onions in veggie oil for 8 mins then add in the taco spice and squash. 5. Stir fry everything for 7 more mins then top the mix with some salt. 6. Fill the taco shells with the mix liberally. 7. Enjoy.

56

Mexican Style Squash

Tofu and Squash

with Basil Sauce

Prep Time: 15 mins Total Time: 5 hrs 45 mins Servings per Recipe: 6 Calories 315 kcal Fat 18.4 g Carbohydrates 28.9g Protein 14.2 g Cholesterol 22 mg Sodium 623 mg

Ingredients 1 (12.3 oz.) package light firm tofu, sliced, drained, diced into cubes 1 large spaghetti squash, halved and seeded 2 tbsps olive oil 1 clove garlic, minced salt and ground black pepper to taste cooking spray

1 (8 oz.) can sliced mushrooms, drained 8 marinated artichoke hearts, chopped 1/4 C. pesto 2 tbsps heavy whipping cream 1 C. shredded mozzarella cheese

Directions 1. Set your oven to 350 degrees before doing anything else. 2. Perforate the insides of your squash then top it with: black pepper, olive oil, salt, and garlic. 3. Place the veggies on a cookie sheet and cook them in the oven for 45 mins. 4. Let the veggies lose their heat then scrape the insides into a bowl. 5. Begin to fry your tofu in a pan coated with nonstick spray until browned all over. 6. Then combine in the artichokes and mushrooms. 7. Cook the veggies for 7 mins then combine in the squash and cook everything for 7 more mins. 8. Get a bowl, mix: cream and pesto. 9. Stir the mix until it is smooth then coat your squash mix with it and stir everything again. 10. Top the mix with the cheese. 11. Enjoy.

Tofu and Squash with Basil Sauce

57

THAI STYLE

Squash with Peanut Sauce (Vegan Approved)

Prep Time: 15 mins Total Time: 46 mins Servings per Recipe: 4 Calories 235 kcal Fat 15.9 g Carbohydrates 17.9g Protein 10.3 g Cholesterol 0 mg Sodium 834 mg

Ingredients 1/2 small spaghetti squash, halved and seeded 1/3 C. peanut butter 2 tbsps tamari 1/2 tsp agave syrup 1/4 tsp sea salt 1/4 tsp minced fresh ginger 1/4 tsp minced garlic 1/2 lime, juiced 1 dash sriracha hot sauce (optional) 1 C. shredded cabbage

1 C. chopped broccoli 1 small cucumber, cut into matchsticksize pieces 1 carrot, shredded 2 scallions, minced 1 sprig fresh mint, thinly sliced 1/4 C. roasted, salted peanuts

Directions 1. 2. 3. 4. 5.

Set your oven to 400 degrees before doing anything else. Lay your squash with the insides facing downwards in a jellyroll pan. Cook the veggies in the oven for 35 mins. Get a bowl, combine: garlic, peanut butter, ginger, tamari, sea salt, and agave syrup. Stir the mix a bit then heat everything in the microwave for 60 secs with a high level of heat. 6. Stir the mix then add in the sriracha and lime juice. 7. Get a bowl then scoop the flesh of your squash into it. 8. Combine the following with the squash: mint, cabbage, scallions, broccoli, carrots, and cucumbers. 9. Stir the mix then top everything with your agave sauce and peanuts. 10. Enjoy. 58

Thai Style Squash with Peanut Sauce

Moroccan Style Squash

Prep Time: 45 mins Total Time: 2 hrs 45 mins Servings per Recipe: 6 Calories 430 kcal Fat 28.9 g Carbohydrates 20.9g Protein 23.7 g Cholesterol 101 mg Sodium 1235 mg

Ingredients 1 (2 lb) spaghetti squash, halved and seeded 1 tbsp olive oil 1 lb ground lamb 1 tbsp olive oil 1/2 small chopped red onion 2 red bell peppers, seeded and diced 5 cloves garlic, chopped 1 tbsp dried basil

1 tbsp chopped fresh rosemary 1 tsp dried oregano salt and pepper to taste 12 oz. ricotta salata cheese, crumbled 12 pimento-stuffed green olives, sliced 1 (15 oz.) can tomato sauce

Directions 1. Cover a jellyroll pan with foil then set your oven to 375 degrees before doing anything else. Perforate the skin of your squash with a fork then place the veggies in the jellyroll pan with the flesh facing downwards. 2. Cook everything in the oven for 65 mins then flip the veggies and let them lose their heat. Begin to stir fry your lamb in 1 tbsp of olive oil for 9 mins then place the meat to the side. 3. Add in 1 more tbsp of oil and begin to stir fry your bell pepper and onions for 7 mins then add in the oregano, garlic, rosemary, and basil. 4. Stir the mix then add in some pepper and salt. Let the mix cook for 4 mins. 5. Now scoop out the insides of your squash into a bowl then add some pepper and salt. 6. Layer 1/2 of the veggies into a casserole dish then layer half of the following on top of them: lamb, tomato sauce, red pepper mix, cheese, and olives. 7. Do this again with the rest of the ingredients starting with the squash. 8. Cook everything in the oven for 35 mins. 9. Enjoy. Moroccan Style Squash

59

SQUASH

and Chicken Stir Fry Stew

Prep Time: 45 mins Total Time: 1 hr 45 mins Servings per Recipe: 6 Calories 251 kcal Fat 11.5 g Carbohydrates 25.5g Protein 15.1 g Cholesterol 39 mg Sodium 561 mg

Ingredients 1 (3 lb) spaghetti squash 2 tbsps olive oil 1 onion, thinly sliced 2 cloves garlic, minced 1 green bell pepper, diced 2 tbsps paprika 1 tsp salt 1 tsp caraway seeds ground black pepper to taste

3 skinless, boneless chicken breast halves 1 (14.5 ounce) can whole peeled tomatoes, drained 1/2 cup sour cream

Directions 1. Set your oven to 350 degrees before doing anything else. 2. Perforate your squash with a toothpick or fork then place it on a jellyroll pan. Cook the squash in the oven for 50 mins then flip it and continue baking the squash for 12 more mins. 3. Now begin to stir fry the following, in olive oil: black pepper, onions, caraway seeds, garlic, salt, bell peppers, and paprika. Let everything fry for 7 mins. 4. Lower the heat to medium then add in the chicken. Fry the chicken for 11 mins each side until it is fully done. Then place the meat to the side, slice it, and add it back to the pan. 5. Combine in the tomatoes and get everything boiling. Once the mix is boiling, set the heat to low, and let the mix gently cook. 6. Cut your squash into 2 pieces then scrape out the insides into the simmering sauce. Set the heat to its lowest level and let everything cook for 12 mins then add in the sour cream and stir the mix. 7. Enjoy. 60

Squash and Chicken Stir Fry Stew

Maggie's

Favorite Cabbage Salad

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 6 Calories 55 kcal Fat 0.8 g Carbohydrates 10.2g Protein 2.1 g Cholesterol < 1 mg Sodium < 21 mg

Ingredients 2 C. shredded red cabbage 1/2 red onion, thinly sliced 2 red bell peppers, diced 1 C. sliced sugar snap peas 2 green onions, thinly sliced 1 red jalapeno pepper, finely minced 5 radishes, diced

5 strawberries, diced 1 tbsp crushed ramen noodles 1 tbsp slivered almonds

Directions 1. Get a salad bowl and toss: radish, cabbage, jalapenos, green and red onions, red peppers, and peas. 2. Get a 2nd bowl, combine: almonds, strawberries, and ramen. 3. Garish the cabbage with the contents of the 2nd bowl. 4. Enjoy.

Maggie's Favorite Cabbage Salad

61

SAVORY SWEET

Cabbage

Prep Time: 25 mins Total Time: 1 hr 10 mins Servings per Recipe: 6 Calories 136 kcal Fat 4.1 g Carbohydrates 25.8g Protein 1.6 g Cholesterol 10 mg Sodium 56 mg

Ingredients 3/4 C. water 1 small head red cabbage, finely shredded 3 apples - peeled, cored and diced 1/4 C. packed brown sugar 1 C. distilled white vinegar 1/2 tsp ground cinnamon

1/4 tsp ground allspice 1/4 tsp ground cloves 2 tbsps butter, divided

Directions 1. Get the following boiling in a big pot: half of your butter, water, cloves, apples, allspice, brown sugar, cinnamon, and vinegar. 2. Once everything is boiling, place a lid on the pot, set the heat to low, and let the cabbage lightly boil for 47 mins. 3. Stir the contents every 10 mins. 4. Add the rest of the butter and let it melt before serving. 5. Enjoy.

62

Savory Sweet Cabbage

Cabbage

from Russia

Prep Time: 20 mins Total Time: 1 hr 5 mins Servings per Recipe: 8 Calories 128 kcal Fat 5g Carbohydrates 19.8g Protein 3g Cholesterol 11 mg Sodium 908 mg

Ingredients 1 1/2 C. thinly sliced potatoes 1 C. thinly sliced beets 4 C. vegetable stock or water 2 tbsps butter 1 1/2 C. diced onions 1 tsp caraway seed (optional) 2 tsps salt 1 celery stalk, diced 1 large carrot, sliced 3 C. coarsely diced red cabbage

black pepper to taste 1/4 tsp fresh dill weed 1 tbsp cider vinegar 1 tbsp honey 1 C. tomato puree sour cream, for topping diced tomatoes, for garnish

Directions 1. 2. 3. 4. 5. 6. 7. 8.

Boil the following until soft in stock: beets and potatoes. Get a frying pan and stir fry: salt, caraway, and onions. Fry everything until the onions are see-through. Now combine the following with the onions: cabbage, reserved stock, carrots, and celery. Place a lid on the pan and cook the mix for 12 mins. Combine the following with the cabbage: potatoes, beets, dill and pepper. Stir the contents before adding: tomato puree, honey, and vinegar. Place the lid back on the pan and lightly boil everything for 30 mins with a low to medium level of heat. 9. Place everything into a bowl, with a dollop of sour cream, diced tomatoes, and more dill. 10. Enjoy..

Cabbage from Russia

63

GRANNY SMITH

Cabbage

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 3 Calories 250 kcal Fat 9.7 g Carbohydrates 42.4g Protein 3.3 g Cholesterol 0 mg Sodium 1216 mg

Ingredients 2 tbsps vegetable oil 8 C. shredded red cabbage 1 onion, diced 2 granny smith apples - peeled, cored and sliced 2 tbsps water 1 1/2 tsps salt

ground black pepper to taste 3 tbsps white sugar 3 tbsps distilled white vinegar

Directions 1. Stir fry your onions and cabbage in oil until wilted. Then add in: pepper, apples, salt, and water. 2. Slowly add some vinegar and sugar and then sample a bit of the mix to see how tangy it is. 3. Add more of the vinegar and sugar to achieve your preferred taste. 4. Then let the mix cook for about 7 more mins. 5. Enjoy..

66

Granny Smith Cabbage

Cabbage

from Poland

Prep Time: 25 mins Total Time: 1 hr 40 mins Servings per Recipe: 4 Calories 449 kcal Fat 29.4 g Carbohydrates 30g Protein 14.6 g Cholesterol 71 mg Sodium 1194 mg

Ingredients 1 large head red cabbage, sliced 2 quarts boiling water 2 tbsps butter 1/3 C. lemon juice 1/2 C. red wine 1/2 tsp salt

1/4 tsp ground black pepper 2 tsps brown sugar 1 tbsp cornstarch 3/4 lb. kielbasa, diced

Directions 1. Run boiling water over your cabbage in a colander and then remove all the liquid. 2. Stir fry the cabbage with the lemon juice, in butter, for 7 mins then combine in: pepper, salt, and wine. 3. Place a lid on the pan and let the contents lightly boil for 50 mins with a low level of heat. 4. Get a bowl, combine: cornstarch and brown sugar. 5. Add this to the cabbage mix and get everything boiling while stirring the contents and then lower the heat again. 6. Now add in your sausages. Then place the lid back on the pan and simmer everything for 33 more mins. 7. Enjoy.

Cabbage from Poland

67

CABBAGE

and Soy Sauce

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 6 Calories 121 kcal Fat 9.2 g Carbohydrates 9.4g Protein 1.9 g Cholesterol 0 mg Sodium 382 mg

Ingredients 1/4 C. balsamic vinegar 1/4 C. olive oil 1/4 C. light soy sauce

1 small head red cabbage, cored and shredded

Directions 1. 2. 3. 4.

68

Get bowl, combine: soy sauce, vinegar, and olive oil. Get a 2nd bowl, add in: the cabbage. Combine both bowls and stir the contents to evenly coat all the leaves with sauce. Enjoy.

Cabbage and Soy Sauce

Maggie’s

Easy Cauliflower Soup (Vegetarian Approved)

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 12 Calories 74 kcal Fat 0.7 g Carbohydrates 13.5g Protein 4.6 g Cholesterol 1 mg Sodium < 125 mg

Ingredients 1 tsp extra-virgin olive oil, or as needed 1/2 yellow onion, diced 1 leek, diced 3 cloves garlic, minced 1 head cauliflower, cut into florets 1/2 head broccoli, cut into florets 3 red potatoes, cut into bite-size pieces 1 (32 oz.) carton low-sodium vegetable broth water to cover 1 tbsp nutritional yeast, or more to taste

1/2 tsp ground turmeric 1 bay leaf salt and ground black pepper to taste 1 pinch cayenne pepper, or to taste 1 (12 fluid oz.) can fat-free evaporated milk 3 tbsps whole wheat flour, or as needed 1 tbsp curry powder

Directions 1. 2. 3. 4. 5. 6.

Stir fry your garlic, leeks, and onions in olive oil, in a large pot, for 6 mins. Then add: potatoes, cauliflower, and broccoli. Cook everything for 6 more mins. Now pour in your broth and increase the heat. Add some water as well to submerge all the veggies. Season everything with: black pepper, curry, cayenne, turmeric, salt, and bay leaves then place a lid on the pot, ajar, and let the contents simmer for 27 mins. 7. Get a bowl, combine: flour, yeast, and milk. Then pour everything into the soup. 8. Let the soup simmer for 6 more mins. 9. Enjoy.

Maggie’s Easy Cauliflower Soup

69

CABBAGE

from Denmark

Prep Time: 30 mins Total Time: 1 hr 30 mins Servings per Recipe: 12 Calories 144 kcal Fat 0.1 g Carbohydrates < 36.8g Protein 0.7 g Cholesterol 0 mg Sodium 402 mg

Ingredients 1 small head red cabbage, cored and shredded 2 C. white sugar 2 C. white vinegar

2 tsps salt 3 C. water

Directions 1. 2. 3. 4.

70

Boil the following in a large pot: water, cabbage, salt, sugar, and vinegar. Place a lid on the pot and let the contents lightly boil for 1 hr and 30 mins. Serve hot or place the mix in the fridge for consumption later. Enjoy.

Cabbage from Denmark

Flame Broiled Cauliflower

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 6 Calories 118 kcal Fat 8.2 g Carbohydrates 8.6g Protein 4.7 g Cholesterol 4 mg Sodium 111 mg

Ingredients 2 tbsps minced garlic 3 tbsps olive oil 1 large head cauliflower, separated into florets 1/3 C. grated Parmesan cheese

salt and black pepper to taste 1 tbsp diced fresh parsley

Directions 1. Grease a baking dish with oil and set your oven to 450 degrees before doing anything else. 2. Get a bowl, toss: cauliflower, garlic, and olive oil. Then place everything in the baking dish. 3. Add some pepper and salt to the cauliflower before cooking everything in the oven for 30 mins. 4. Now add your parsley and parmesan. 5. Finally place the casserole dish under the broiler for 6 mins. 6. Enjoy.

Flame Broiled Cauliflower

71

MASHED

Cauliflower

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 105 kcal Fat 6.1 g Carbohydrates 9.4g Protein 4.8 g Cholesterol 2 mg Sodium < 247 mg

Ingredients 1 lb cauliflower florets 1/4 C. mashed potato flakes 1/4 C. low-fat milk 2 tbsps margarine salt and ground black pepper to taste

1/4 C. shredded reduced-fat Cheddar cheese

Directions 1. Set your oven to 375 degrees before doing anything else. 2. With a steamer insert and 2 inches of boiling water steam your cauliflower for 22 mins then place the florets in a bowl. 3. Add the following to the bowl as well: margarine, milk and potato flakes. 4. Get a potato masher or a big fork and mash the mix. 5. Add your pepper and salt and then place all the contents in a casserole dish and cook everything in the oven for 12 mins. 6. Enjoy.

72

Mashed Cauliflower

Cauliflower

and Cheese Bake

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 382 kcal Fat 27.9 g Carbohydrates 15.8g Protein 18.7 g Cholesterol 225 mg Sodium 549 mg

Ingredients 1 medium head cauliflower, broken into small florets 1/4 C. butter 2 tsps all-purpose flour 1 C. milk salt and pepper to taste

1/4 C. fine dry bread crumbs 3 egg yolks 3 egg whites 1 C. shredded Cheddar cheese

Directions 1. Set your oven to 400 degrees before doing anything else. 2. Boil your florets in 3 inches of water for 10 mins. Then remove all the liquid and place the florets to the side. 3. For two mins stir flour in melted butter and continue stirring while adding the milk. 4. Get the mixture boiling and remove everything from the heat. 5. Add the bread crumbs, egg yolks, florets, beaten egg whites, and cheese. 6. Pour everything into a baking dish and cook the contents in the oven for 32 mins. 7. Enjoy.

Cauliflower and Cheese Bake

73

SPICY

Cauliflower

Prep Time: 15 mins Total Time: 55 mins Servings per Recipe: 4 Calories 133 kcal Fat 6.2 g Carbohydrates 17.5g Protein 6g Cholesterol 15 mg Sodium 907 mg

Ingredients olive oil cooking spray 3/4 C. gluten-free baking flour 1 C. water 1/2 tsp garlic powder, or to taste salt and ground black pepper to taste 2 heads cauliflower, cut into bite-size pieces

2 tbsps butter 1/2 C. hot pepper sauce 1 tsp honey

Directions 1. Coat a casserole dish with nonstick spray and set your oven to 450 degrees before doing anything else. 2. Get a bowl, combine: pepper, flour, salt, garlic powder, and water. 3. Once everything is smooth add your florets and coat them evenly with the mix. 4. Layer everything in the casserole dish and cook the contents for 27 mins. 5. Add your honey and hot sauce to some melted butter and stir the mix until it is smooth. 6. Now coat your florets with this buffalo sauce. Then bake everything for 8 more mins. 7. Let the florets sit for 7 mins before serving. 8. Enjoy.

76

Spicy Cauliflower

Oven Roasted

Cauliflower

Prep Time: 5 mins Total Time: 45 mins Servings per Recipe: 6 Calories 149 kcal Fat 8.7 g Carbohydrates 14.7g Protein 5g Cholesterol 2 mg Sodium < 380 mg

Ingredients 1 large head cauliflower 1/2 C. seasoned bread crumbs 2 tbsps grated Parmesan cheese 1/4 C. margarine, melted 1/8 tsp garlic powder 1/8 tsp salt

1 pinch red pepper flakes 1 pinch dried oregano

Directions 1. Set your oven to 375 degrees before doing anything else. 2. Rinse your cauliflower with fresh water and submerge the cauliflower head, in water, in a big pot. 3. Boil the water and let the cauliflower head cook for 22 mins. 4. Get a bowl, combine: melted margarine, parmesan, bread crumbs, oregano, garlic powder, pepper flakes, and salt. 5. Get a casserole dish and add your cauliflower to it. 6. Coat everything with the margarine mix and cook the contents in the oven for 17 mins. 7. Enjoy.

Oven Roasted Cauliflower

77

RUSTIC

Cauliflower

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 176 kcal Fat 13.8 g Carbohydrates 12.1g Protein 4.3 g Cholesterol 0 mg Sodium 64 mg

Ingredients 1 large head cauliflower, sliced lengthwise through the core into 4 'steaks' 1/4 C. olive oil 1 tbsp fresh lemon juice

2 cloves garlic, minced 1 pinch red pepper flakes, or to taste salt and ground black pepper to taste

Directions 1. 2. 3. 4. 5. 6. 7.

78

Set your oven to 400 degrees before doing anything else. Combine in a bowl: black pepper, olive oil, salt, lemon juice, pepper flakes, and garlic. Layer your cauliflower in a casserole dish evenly. Coat the veggies with half of the wet mix and cook everything in the oven for 17 mins. Flip the veggies and coat them with the remaining mixture. Continue cooking everything for 14 more mins. Enjoy.

Rustic Cauliflower

Oven Roasted Leeks

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 4 Calories 223 kcal Fat 10.9 g Carbohydrates 23.5g Protein 8.9 g Cholesterol 32 mg Sodium 282 mg

Ingredients 2 tbsps butter 1/4 C. all-purpose flour 1 1/2 C. skim milk 1/2 C. shredded Cheddar cheese 1/2 tsp garlic powder

salt and pepper, to taste 4 medium leeks, halved lengthwise

Directions 1. Coat a casserole dish with nonstick spray and then set your oven to 400 degrees before doing anything else. 2. Combine the flour and butter until melted then slowly add in cheese and milk and continue heating and stirring until all the cheese is melted and everything is smooth. 3. Now add in your pepper, garlic powder, and salt then shut the heat. 4. Create a layer of leeks in your casserole dish and top it with the cheese mix. 5. Cook everything in the oven for 35 mins. Then let it sit for 10 mins then serve. 6. Enjoy.

Oven Roasted Leeks

79

MAGGIE’S

Easy Vichyssoise

Prep Time: 10 mins Total Time: 1 hr Servings per Recipe: 4 Calories 353 kcal Fat 9.5 g Carbohydrates 60.3g Protein 8.3 g Cholesterol 34 mg Sodium 1257 mg

Ingredients 1 tbsp butter 3 leeks, bulb only, sliced into rings 1 onion, sliced 5 potatoes, peeled and thinly sliced salt and pepper to taste 1/4 tsp dried thyme 1/2 tsp dried marjoram

1 bay leaf 5 C. chicken broth 1/4 C. heavy whipping cream

Directions 1. Stir fry, for 12 mins, your onions and leeks, in butter. Then add your potatoes and the following seasonings: bay leaf, salt, marjoram, pepper, and thyme. 2. Place a lid on the pot and let the contents cook for 10 more mins. 3. Pour in the stock and get everything boiling. 4. Once the mix is boiling set the heat to low and let the contents lightly cook for 32 mins. 5. Get your blender and with a batch process, puree the soup, or use an immersion blender if you have one handy. 6. When serving the dish add a dollop of fresh cream. 7. Enjoy.

80

Maggie’s Easy Vichyssoise

Buttery

Leek Soup

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 8 Calories 488 kcal Fat 45.4 g Carbohydrates 18.7g Protein 3.7 g Cholesterol 145 mg Sodium 673 mg

Ingredients 1 C. butter 2 leeks, sliced salt and pepper to taste 1 quart chicken broth 1 tbsp cornstarch

4 C. Yukon Gold potatoes, peeled and diced 2 C. heavy cream

Directions 1. 2. 3. 4. 5. 6.

Fry your leeks in butter and top them with some pepper and salt. Cook the veggies for 17 mins. Now add your broth to the mix and also cornstarch. Mix everything until smooth then add the Yukon and get the contents boiling. Add in some more pepper and salt. Once the soup is boiling lower the heat to a low level and let the soup gently cook uncovered for 35 mins. 7. After serving the dish add some salt. 8. Enjoy.

Buttery Leek Soup

81

CAULIFLOWER

Soup

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 12 Calories 155 kcal Fat 13.1 g Carbohydrates 8.3g Protein 2.4 g Cholesterol 35 mg Sodium 346 mg

Ingredients 2 tbsps olive oil 3 tbsps butter 3 leeks, cut into 1 inch pieces 1 large head cauliflower, diced 3 cloves garlic, finely diced 8 C. vegetable broth

salt and freshly ground black pepper to taste 1 C. heavy cream (optional)

Directions 1. Stir fry your cauliflower, leeks, and garlic in butter and olive oil for 12 mins. Then pour in your broth and get everything boiling. 2. Once the mix is boiling place a lid on the pot, set the heat to low, and let the contents gently cook for 50 mins. 3. Grab an immersion blender and puree the soup. 4. If you do not have an immersion blender use a batch process to ladle all of soup into a blender. 5. Blend the soup then pour it into a new pot. 6. Add some more pepper and salt once the soup has been pureed and some cream and stir the contents. 7. Enjoy warm.

84

Cauliflower Soup

Southern French Quiche

Prep Time: 10 mins Total Time: 1 hr Servings per Recipe: 6 Calories 365 kcal Fat 26.8 g Carbohydrates 20.7g Protein 11.2 g Cholesterol 57 mg Sodium 300 mg

Ingredients 1 (9 inch) refrigerated pie crust 2 tsps butter 3 leeks, diced 1 pinch salt and black pepper to taste

1 C. light cream 1 1/4 C. shredded Gruyere cheese

Directions 1. 2. 3. 4. 5.

Set your oven to 375 degrees before doing anything else. Sauté your leeks in butter for 12 mins then add some pepper and salt. Set the heat to low and add in the cheese and cream. Stir the mix to get it smooth then fill your pie with the mixture. Cook the pie in the oven for 32 mins then let it rest on a countertop for 15 mins before serving. 6. Enjoy.

Southern French Quiche

85

LEMON ARBORIO

Risotto

Prep Time: 30 mins Total Time: 55 mins Servings per Recipe: 6 Calories 330 kcal Fat 6.5 g Carbohydrates 39.6g Protein 19.7 g Cholesterol 74 mg Sodium 201 mg

Ingredients 2 tbsps olive oil 1 large leek, cleaned and thinly sliced 2 cloves garlic, minced 1 C. Arborio rice 2 C. low-sodium chicken broth, divided 1 C. dry white wine 1/2 lb bay scallops 1/2 lb medium shrimp, peeled and deveined 1 C. fresh snow peas, trimmed and

halved crosswise 1 medium red bell pepper, diced 3 tbsps grated Parmesan cheese 2 tsps dried basil 2 tbsps lemon juice ground black pepper to taste

Directions 1. Sauté your garlic and leeks in olive oil for 7 mins then add in your rice and cook the mix for 7 more mins. 2. Make sure to constantly stir everything during this time. 3. Now add 1.5 C. of broth and get it all boiling. 4. Once the mix is boiling lower the heat and let it gently cook for 7 mins. 5. Now add the rest of the broth and your wine and turn up the heat. 6. Let everything cook for 4 mins with increased heat while stirring. 7. Combine in: red pepper, scallops, peas, and shrimp. 8. Cook the mix for about 6 more mins until the liquid is mostly evaporated. 9. Now add: pepper, parmesan, lemon juice, and basil. 10. Enjoy.

86

Lemon Arborio Risotto

Bacon

Au Gratin

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 4 Calories 627 kcal Fat 31.4 g Carbohydrates 61.6g Protein 27.4 g Cholesterol 72 mg Sodium 754 mg

Ingredients 4 slices turkey bacon, diced 1 leek, sliced 8 purple potatoes, thinly sliced 3 tbsps all-purpose flour 1/2 C. milk

6 oz. crumbled goat cheese 3/4 C. grated Parmesan cheese

Directions 1. 2. 3. 4.

Set your oven to 400 degrees before doing anything else. Get a bowl, combine: flour and potatoes. Fry your bacon in a big pot and then add in your leeks and cook until they are soft. Add in your potatoes and add the cheese and milk. Continue stir frying until all the cheese is melted then enter everything into a casserole dish. 5. Garnish the casserole with parmesan and cook the contents for 47 mins in the oven. 6. Enjoy.

Bacon Au Gratin

87

COUNTRYSIDE

Cranberry Stuffing

Prep Time: 35 mins Total Time: 1 hr 35 mins Servings per Recipe: 12 Calories 359 kcal Fat 17.5 g Carbohydrates 41.5g Protein 9.9 g Cholesterol 39 mg Sodium 839 mg

Ingredients 12 C. white bread cubes 1 lb sweet Italian sausage, casings removed 1/4 C. butter 6 C. coarsely diced leeks 2 tart green apples - peeled, cored and diced 2 C. diced celery

4 tsps poultry seasoning 2 tsps dried rosemary, diced 1 C. dried cranberries 1 1/3 C. chicken broth salt and pepper to taste

Directions 1. Set your oven to 350 degrees before doing anything else 2. Layer your bread pieces in two different casserole or baking dishes and cook everything for 16 mins in the oven. 3. Stir fry your sausage for 12 mins then remove the excess oils and place the meat to the side. 4. Now stir fry your celery, leeks and apples, in butter, in the same pot, for 12 mins, then add in your poultry seasoning, and mix everything evenly. 5. Now add the berries and rosemary. 6. Stir the mix again to combine the spice and fruit. 7. Combine the leeks with the toasted bread pieces and sausage in a big bowl and slowly add some broth into the mix to get everything slightly wet. 8. Now add some pepper and salt. 9. Pour the stuffing into a casserole dish and cook it in the oven for 47 mins with a covering of foil and 5 more mins with no cover. 10. Enjoy. 88

Countryside Cranberry Stuffing

Stuffed Garden Veggies

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 6 Calories 289.3 Fat 18.6g Cholesterol 61.8mg Sodium 270.4mg Carbohydrates 13.9g Protein 18.3g

Ingredients 7 large mushrooms 4 tomatoes 3 zucchini 1 lb. ground beef 1 onion, diced

15 oz. diced tomatoes 1/2 C. mozzarella cheese

Directions 1. Set your oven to 375 degrees F before doing anything else and lightly grease a baking sheet. 2. Remove the stems of 4 mushrooms then chop them finely. 3. Cut the tomatoes in half and remove the seeds. 4. Cut the 2 zucchinis in half lengthwise and scoop out the pulp from the center. 5. Sprinkle the vegetables with the salt and black pepper. 6. Chop the remaining mushrooms and zucchini finely. 7. Heat a nonstick skillet on medium heat and cook the ground beef, onion and seasoning till browned. 8. Add the chopped mushrooms, mushroom stems and chopped zucchini and cook till tender. 9. Stir in the tomatoes and cook for about 10 minutes. 10. Stuff the vegetables with the beef mixture and sprinkle everything with the cheese. 11. Place the vegetables onto the prepared baking sheet in a single layer and cook everything in the oven for about 35-45 minutes..

Stuffed Garden Veggies

89

DECADENT

Stuffed Mushrooms

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 1 Calories 18.3 Fat 1.0g Cholesterol 2.9mg Sodium 46.4mg Carbohydrates 1.0g Protein 1.2g

Ingredients 1 lb. mushroom 3 slices turkey bacon, chopped fine 1/2 C. chopped onion 1 clove garlic, finely chopped

1 C. shredded mozzarella cheese 1/2 C. soft breadcrumbs

Directions 1. Set your oven to 375 degrees F before doing anything else and lightly grease a baking sheet. 2. Remove the stems of the mushrooms then chop them finely. 3. In a skillet, heat a little oil and sauté the bacon, mushroom stems, onion and garlic till the onion becomes tender. 4. Drain all the fat and with a slotted spoon, transfer the bacon mixture into a bowl. 5. Add the remaining ingredients and stir to combine. 6. Stuff the mushroom caps with the bacon mixture. 7. Arrange the mushroom caps onto the prepared baking sheet in a single layer. 8. Cook everything in the oven for about 10 minutes.

92

Decadent Stuffed Mushrooms

Stuffed Bell Peppers Italian Style

Prep Time: 10 mins Total Time: 1 hr 5 mins Servings per Recipe: 4 Calories 400.5 Fat 19.8g Cholesterol 124.7mg Sodium 1294.7mg Carbohydrates 28.4g Protein 27.8g

Ingredients

Directions

6 green bell peppers Beef Mixture: 1 lb. ground beef 1/2 C. onion, chopped 1 tbsp garlic, minced 1 egg, whisked 1/2 C. breadcrumbs 1 tbsp parmesan cheese 1 tsp salt 1 tsp ground pepper 1 tsp red pepper flakes (optional) 1/2 tsp oregano 1/4 tsp parsley Quick Tomato Sauce Topping: 1 C. tomato sauce 1/4 C. water 1 tbsp brown sugar 1 tbsp vinegar 1 tsp prepared mustard 1 tsp Worcestershire sauce 1/4 tsp dried oregano 1/4 tsp dried basil 1/4 tsp garlic powder 1/4 tsp parsley flakes 1/4 tsp salt 1/4 tsp pepper

1. Set your oven to 350 degrees F before doing anything else and lightly grease a baking dish. 2. Cut off the tops of the bell peppers and discard the seeds from the inside. 3. In a pan of boiling water, blanch the bell peppers for about 5 minutes. 4. In a large bowl, add all the beef mixture ingredients and mix till well combined. 5. In another bowl, mix together all the tomato sauce ingredients. 6. In the bottom of the prepared baking dish, spread about 2 tbsp of the tomato sauce evenly. 7. Stuff each bell pepper with the beef mixture evenly and top with the remaining tomato sauce. 8. Place the vegetables over the tomato sauce in a single layer and cook everything in the oven for about 50-60 minutes.

Stuffed Bell Peppers Italian Style

93

OLD-FASHIONED

Stuffed Cabbage Leaves

Prep Time: 10 mins Total Time: 55 mins Servings per Recipe: 4 Calories 371.6 Fat 17.4g Cholesterol 77.1mg Sodium 650.5mg Carbohydrates 28.8g Protein 24.9g

Ingredients 12 cabbage leaves 1 lb. ground beef 1 C. cooked rice 1 (15 oz.) can tomato sauce, divided 1 tsp garlic salt 1/4 tsp pepper 1/2 C. chopped onion

1/4 C. chopped green pepper 1 tsp sugar 1 tbsp cornstarch 1 tbsp water

Directions 1. Set your oven to 350 degrees F before doing anything else. 2. In a bowl, add beef, rice, green peppers, onion, garlic, 1/2 C. of tomato sauce, salt and black pepper and mix till well combined. 3. Place about 1/3 C. of the beef mixture in each leaf and roll around the filling by tucking the sides. 4. In another bowl, mix together sugar and the remaining tomato sauce. 5. Arrange the cabbage rolls into a baking dish, seam-side down and top with the tomato sauce mixture evenly. 6. Cook everything in the oven for about 45 minutes. 7. Place the cabbage rolls on a plate and transfer the baking dish juices in a small pan. 8. In a bowl, mix together the water and cornstarch. 9. Add the cornstarch mixture in the pan and bring to a boil. 10. Cook, stirring continuously for about 1 minute. 11. Serve the cabbage rolls alongside the sauce.

94

Old-Fashioned Stuffed Cabbage Leaves

Summertime

Stuffed Zucchinis

Prep Time: 15 mins Total Time: 55 mins Servings per Recipe: 7 Calories 192.8 Fat 15.3g Cholesterol 46.2mg Sodium 178.6mg Carbohydrates 8.7g Protein 7.2g

Ingredients 7 fresh zucchini (4-6 inches long) 1/2 C. onion, chopped 1/4 C. olive oil 1/2 C. fresh mushrooms, coarsely chopped 1 garlic clove, minced 1 (3 oz.) packages cream cheese 1 egg, beaten

1/2 C. parmesan cheese 3/4 C. fresh parsley, chopped 1/8 tsp pepper parmesan cheese

Directions 1. Set your oven to 350 degrees F before doing anything else. 2. Cut the zucchinis in half lengthwise and with a spoon, scoop out the pulp, leaving about 1/4-inch inside, then chop the zucchini pulp finely. 3. In a large skillet, heat the oil on medium heat and sauté the onion till tender. 4. Stir in the chopped zucchini pulp, mushrooms and garlic and cook till all the liquid is absorbed. 5. Stir in the Parmesan, cream cheese, egg, parsley and black pepper and cook for about 10 minutes. 6. Remove everything from the heat and keep aside to cool slightly. 7. Stuff the zucchini shells with the mixture evenly. 8. Place the zucchini shells in a large jelly roll pan in a single layer and cook everything in the oven for about 30 minutes.

Summertime Stuffed Zucchinis

95

STUFFED

Celery

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 10 Calories 110.1 Fat 10.4g Cholesterol 26.0mg Sodium 106.8mg Carbohydrates 2.5g Protein 2.5g

Ingredients 1 bunch celery, separated 1 (8 oz.) packages cream cheese 2 tbsp sour cream

1/4 C. chopped walnuts 20 small green olives, chopped roughly

Directions 1. You can remove the celery strings if you like. 2. In a bowl, mix together the sour cream and cream cheese and fold in the olives and walnuts. 3. Stuff the celery sticks with the olives mixture. 4. Cut everything into the desired size pieces and refrigerate to chill before serving.

96

Stuffed Celery

Oriental

Stuffed Acorn Squash

Prep Time: 10 mins Total Time: 54 mins Servings per Recipe: 2 Calories 304.7 Fat 20.8g Cholesterol 44.0mg Sodium 292.5mg Carbohydrates 27.2g Protein 7.4g

Ingredients 1 large acorn squash, halved and seeded 2 tbsp butter 2 tbsp onions, chopped 1/2 C. broccoli floret, chopped 1/4 C. mushroom, chopped 2 tbsp celery, chopped 2 tbsp walnuts, chopped

1/2 tsp brown sugar 1/2 tsp soy sauce 1 tbsp fresh basil, chopped 1/4 C. muenster cheese, grated

Directions 1. Set your oven to 400 degrees F before doing anything else. 2. Sprinkle the cut side of the acorn squash with the salt and black pepper. 3. In a baking dish, place the acorn squash, cut-side down and cook everything in the oven for about 35 minutes. 4. Meanwhile in a large skillet, melt the butter and sauté the onion till tender. 5. Add the mushrooms, broccoli and celery and sauté for about 4 minutes. 6. Stir in the basil and walnuts and remove everything from the heat. 7. Top with the soy sauce, brown sugar and seasoning and toss to coat. 8. Remove the acorn squash from the oven and stuff it with the veggie mixture. 9. Sprinkle everything with the cheese evenly and cook everything in the oven for about 5 minutes.

Oriental Stuffed Acorn Squash

97

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