Autumn: Autumn Recipes for Breakfast, Lunch, and Dinner

Citation preview

Autumn Autumn Recipes for Breakfast, Lunch, and Dinner

By BookSumo Press All rights reserved

Published by http://www.booksumo.com

Table of Contents Couscous Octobers 7 Pumpkin Soup I 8 Spice Mid-Autumn Waffles 9 Super Food Curry 10 Autumn Muffins 11 Augusta Sweet Allspice & Clove Bread 12 Saturday Autumn Pumpkin Curry Soup 13 Light Coconut Curry Soup for Mid-October 14 Pumpkin and Apple Curry Soup 15 9-Ingredient Soy Milk Vegan Soup 16 Pumpkin Empanada 17 Sweet Pumpkin Spring Rolls 18 Chipotle Creamy Pumpkin Soup 19 Cinnamon Pumpkin Bread 20 Halloween Cupcakes 21 Turkey Basmati Bake 22

Autumn Acorn Quiche 23 A Quiche of Parmesan 24 All-American Quiche 25 French Riviera Quiche 26 Persian Saffron Kabobs 27 Turkey Provolone Ciabatta 28 Lunch Box Arepas 29 Sicilian Artichoke Burgers 30 Fresh Garlic and Romano Filling 31 Pickled Russian Beef Stew 32 Greek Burgers 33 Autumn Picnic Coleslaw 34 Squash & Pepper Bake 35 Pumpkin Muffins 36 Pumpkin Bean Bowls 37 Pumpkin Soufflé 38 Authentic Tennessee Stuffing 39 Puff Pastry Dinner 40

Honey Rutabaga Couscous 41 Balsamic Roasted Veggies 42 Zesty Veggies Roast 43 Eskimo Veggies Soup for Cold 44 Maple Roasted Veggies 45 Sweet Butternut Roast 46 Baby Veggies Roast 47 Root Vegetable Combo 48 Harvest Moon Mash 49 Venison Vegetable Stew 50 Comstock Stew 51 Root Vegetable Gratin 52 Complex Mashed Potatoes 54 Rutabaga Stew 55 Country Root Vegetable Soup 56 Kebabs Creole 57 Milanese Stew 58 Squash &Cilantro Soup 59

Perfect Autumn Soup 60 Autumnal Muffins 61 Autumn Pastry 62 Orange Autumn Tea 63 Autumn Vegetable Roast 64 Autumn Mushroom Bake 65 Vegetable Sampler 66 Lentil Soup 67 Garbanzo Beans & Veggie Soup 68 Squash and Tomatoes Burritos 69 Turkey Pot Pie 70 Turkey Thigh Dinner 71 How to Make Turkey Soup 72 Squash, &Tomato Curry from Brazil 74 Ginger Garlic Basmati with Squash 75 Turkey and Cheese Quiche I 76 Turkey and Cheese Quiche II 77 Monterey Bisquick Quiche 78

Hash Brown Quiche 79 Ground Turkey Queso Enchiladas 80 October’s Tex Mex Soup 81 Curried Turkey Wraps 82 Pasta Salad 83 Yogurt, Parmesan, Basil, Turkey Panini 84 Mustard, Pear, Mozzarella Panini 85 Maple Glazed Squash 86 A Vegetarian’s Day-Dream 87

Couscous

Octobers

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 6 Calories 298.8 Fat 7.1 g Cholesterol 1.8 mg Sodium 519.2 mg Carbohydrates 49.7 g Protein 10.2 g

Ingredients 1/2 large pumpkin, seeds and skin removed, cubed olive oil 1 tsp. salt 1/2 tsp. black pepper 1 onion, peeled and chopped 2 garlic cloves, crushed

1 1/2 C. chicken stock 1 1/2 C. couscous, instant 1/2 C. raisins 1/2 C. almonds, sliced and toasted 1/3 C. coriander, fresh and chopped

Directions 1. 2. 3. 4.

Before you do anything, preheat the oven to 400 F. Toss the pumpkin cubes with a drizzle of olive oil, a pinch of salt and pepper. Spread them on a baking tray and bake them for 32 min. Place a pot over medium heat. Heat in it 2 tbsp. of olive oil. Cook in it the garlic with onion for 8 min. 5. Stir in the stock and cook them until they start boiling. 6. Add the couscous and turn off the heat. Put on the lid and let it sit for 10 to 12 min. 7. Add to it a pinch of salt and pepper then mix it with a fork. 8. Add the raisins, toasted almonds, coriander and hot pumpkin. 9. Mix them well then serve it. 10. Enjoy.

Couscous Octobers

7

PUMPKIN

Soup I

Prep Time: 15 mins Total Time: 1 hr 10 mins Servings per Recipe: 4 Calories 245 Fat 19.8g Cholesterol 67mg Sodium 899mg Carbohydrates 16.8g Protein 3.7g

Ingredients 2 small sugar pumpkins, halved and seeded 3 C. chicken broth ¾ C. heavy whipping cream ½ tsp ground sage, crushed ¼ tsp ground allspice

1½ tsp salt ¼ C. sour cream

Directions 1. Set your oven to 400 degrees F. Grease baking sheet. 2. Place pumpkin, cut side down onto prepared baking sheet. 3. Roast for about 45 minutes. Remove the pumpkin from oven and let it cool completely. 4. After cooling, scrape out the flesh of pumpkin. 5. In a food processor, add pumpkin flesh and broth and pulse till smooth. 6. Transfer the pureed soup in a large pan on medium heat. 7. Bring to a gentle simmer. Then, stir in whipping cream, sage, allspice and salt till well combined. 8. Transfer the soup in serving bowls. 9. Top with the dollop of sour cream and serve hot.

8

Pumpkin Soup I

Spice

Mid-Autumn Waffles

Prep Time: 10 mins Total Time: 15 mins Servings per Recipe: 1 Calories 227.1 Fat 9.2g Cholesterol 68.8mg Sodium 403.8mg Carbohydrates 30.5g Protein 6.1g

Ingredients 1 1/2 C. all-purpose flour 3 tsp baking powder 1/2 tsp baking soda 1 tsp cinnamon 1 tsp allspice 1 tsp ground ginger 1 pinch salt

2 eggs 1/4 C. packed brown sugar 1 C. canned pumpkin puree 1 2/3 C. milk 4 tbsp butter, melted and cooled

Directions 1. In a bowl, add the flour, baking soda, baking powder, spices and salt and mix well. 2. In another bowl, add milk, eggs, butter, sugar and pumpkin and beat until well combined. 3. Add the flour mixture and mix until just combined. 4. Add desired amount of the mixture in waffle iron and cook as suggested by the manufacturer. 5. Repeat with the remaining mixture. 6. Enjoy warm.

Spice Mid-Autumn Waffles

9

SUPER

Food Curry

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 2 Calories 340.3 Fat 26.1g Cholesterol 0.0mg Sodium 56.7mg Carbohydrates 26.5g Protein 7.9g

Ingredients 300 g pumpkin, sliced 20 fresh green beans 200 ml coconut milk 1 tbsp Thai red curry paste 1/2 C. bamboo shoot, rinsed 1 lemon grass root, finely chopped ( before chopping remove the hard outer layers, and smash or crushed the stalk with a mallet to loosen)

1 tbsp peanut butter 1 tbsp sugar 10 -12 sweet basil leaves

Directions 1. Broil or steam the pumpkin. 2. In the pan of boiling water, blanch the green beans then rinse them under cold water. 3. Trim the green beans then cut them into thirds. 4. In a skillet add about 2 tbsp of the thick cream from the top of the coconut milk can and heat it. 5. Add the curry paste and stir fry the mix till it is fragrant. 6. Add the green beans, pumpkin, lemongrass, bamboo shoot and remaining coconut milk and simmer for about 5 minutes. 7. Add the sugar and peanut butter and stir till the sugar dissolves. 8. Stir in the basil and serve everything hot alongside jasmine rice.

10

Super Food Curry

Autumn

Muffins

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 18 Calories 249 kcal Fat 8g Carbohydrates 42.6g Protein 2.8 g Cholesterol 23 mg Sodium 182 mg

Ingredients 2 1/2 C. all-purpose flour 2 C. white sugar 1 tbsp allspice 1 tsp baking soda 1/2 tsp salt 2 eggs, lightly beaten 1 C. canned pumpkin puree

1/2 C. vegetable oil 2 C. peeled, cored and chopped apple 2 tbsp all-purpose flour 1/4 C. white sugar 1/2 tsp ground cinnamon 4 tsp butter

Directions 1. Set your oven to 350 degrees F before doing anything else and lightly, grease 18 cups of muffin trays. 2. In a large bowl, sift together 2 1/2 C. of the flour, baking soda, 2 C. of the sugar, allspice and salt. 3. In another bowl, add the eggs, oil and pumpkin and beat till well combined. 4. Add the egg mixture into the flour mixture and mix till well combined. 5. Fold in the apples and transfer the mixture onto the prepared muffin cups evenly. 6. In another bowl, mix together the remaining flour, sugar and cinnamon. 7. With a pastry cutter, cut the butter and mix till a coarse crumb forms. 8. Place the mixture over each muffin evenly and cook everything in the oven for about 35-40 minutes or till a toothpick inserted in the center comes out clean.

Autumn Muffins

11

AUGUSTA

Sweet Allspice and Clove Bread

Prep Time: 15 mins Total Time: 1 hr 5 mins Servings per Recipe: 24 Calories 263 kcal Fat 10.3 g Carbohydrates 40.6g Protein 3.1 g Cholesterol 31 mg Sodium 305 mg

Ingredients 3 1/2 C. all-purpose flour 2 tsps baking soda 1 tsp ground allspice 1 tsp ground cinnamon 1/4 tsp ground ginger 1/2 tsp ground cloves Salt, to taste

2 C. white sugar 4 eggs 1 C. vegetable oil 2/3 C. water 1 (15-oz.) can pumpkin puree

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

Set the oven to 350 degrees before doing anything else. Grease and flour 3 (7x3-inch) loaf pans. In a large bowl, mix together the flour, baking soda, spices and salt. In another large bowl, add the remaining ingredients and beat till well combined. Add the egg mixture into the flour mixture and mix till well combined. Transfer the mixture into the prepared loaf pans evenly. Bake everything for about 50 minutes or till a toothpick inserted in the center of the loaves comes out clean. 8. Remove everything from the oven and let it all cool on a wire rack before slicing.

12

Augusta Sweet Allspice and Clove Bread

Saturday

Autumn Pumpkin Curry Soup

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 4 Calories 81 kcal Fat 2.9 g Carbohydrates 12.7g Protein 3g Cholesterol 10 mg Sodium 1368 mg

Ingredients 1 (15 oz.) can pure pumpkin puree 2 C. Swanson(R) Chicken Broth 1/2 C. fat free half-and-half 1/2 tsp curry powder 1/8 tsp ground allspice Salt and freshly ground black pepper to taste

1/4 C. reduced-fat sour cream 1 tbsp chopped fresh chives

Directions 1. In a medium pan, mix together the pumpkin puree and broth together on medium heat. 2. Stir in the half-and-half, curry powder, allspice, salt, and pepper and cook for about 10 minutes. 3. Serve with a garnishing of the sour cream and chopped chives.

Saturday Autumn Pumpkin Curry Soup

13

LIGHT

Coconut Curry Soup for MidOctober

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 6 Calories 171 kcal Fat 13.5 g Carbohydrates 12g Protein 2g Cholesterol 0 mg Sodium 601 mg

Ingredients 1/4 C. coconut oil 1 C. chopped onions 1 clove garlic, minced 3 C. vegetable broth 1 tsp curry powder 1/2 tsp salt 1/4 tsp ground coriander

1/4 tsp crushed red pepper flakes 1 (15 oz.) can pure pumpkin 1 C. light coconut milk

Directions 1. In a large pan, melt the coconut oil on medium heat and sauté the onions and garlic for about 5 minutes. 2. Stir in the vegetable broth, curry powder, salt, coriander and red pepper flakes and bring to a gentle boil. 3. Cook for about 10 minutes. 4. Cook, covered for about 15-20 minutes, stirring occasionally. 5. Stir in the pumpkin and coconut milk and cook for about 5 minutes. 6. Remove from the heat and keep aside to cool slightly. 7. In a blender, add the soup in batches and pulse till smooth. 8. Return the pureed soup into the pan on medium heat and cook till heated completely.

14

Light Coconut Curry Soup for Mid-October

Pumpkin

and Apple for Early November Curry Soup

Prep Time: 20 mins Total Time: 1 hr 10 mins Servings per Recipe: 6 Calories 131 kcal Fat 3.4 g Carbohydrates 22.6g Protein 4.7 g Cholesterol 5 mg Sodium 696 mg

Ingredients 4 Macintosh apples - peeled, cored and chopped 1 tbsp butter 1 onion, finely chopped 2 cloves garlic, crushed 1 tbsp curry powder 1 tsp ground cumin

1 (15 oz.) can pumpkin puree 4 C. chicken broth 1 C. water 1 tsp white sugar

Directions 1. In a large pan, melt the butter on medium heat and sauté the onion, garlic, curry powder and cumin till the onion becomes soft. 2. Stir in the apples, pumpkin, broth, water and sugar and bring to a boil, stirring occasionally. 3. Reduce the heat to low and simmer, covered for about 25 minutes, stirring occasionally. 4. Remove from the heat and keep aside to cool slightly. 5. In a blender, add the soup in batches and pulse till smooth. 6. Return the soup to pan on low heat and cook, covered till heated completely. 7. Serve hot.

Pumpkin and Apple for Early November Curry Soup

15

9-INGREDIENT

Soy Milk Vegan Soup

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 6 Calories 96.3 Fat 4.1 g Cholesterol 0 mg Sodium 47.4 mg Carbohydrates 12.1 g Protein 4.8 g

Ingredients 1 large onion, diced 2 garlic cloves, chopped 1 tbsp olive oil 15 oz. pumpkin 2 C. vegetable broth 2 C. soy milk 1 tbsp curry powder

1 tsp dried parsley Salt and pepper

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

16

In a large pan, heat the oil and sauté the onion and garlic till translucent. Add the curry powder and parsley and mix till well combined. Stir in the broth and pumpkin and bring to a boil. Reduce the heat to low. Stir in the soy milk and simmer for about 20 minutes. Stir in the salt and pepper and remove from the heat.

9-Ingredient Soy Milk Vegan Soup

Pumpkin

Empanada

Prep Time: 20 mins Total Time: 1 hr Servings per Recipe: 12 Calories 384 kcal Carbohydrates 52.3 g Cholesterol 46 mg Fat 18.6 g Protein 5.5 g Sodium 710 mg

Ingredients 3 cups all-purpose flour 1/3 cup white sugar 1 1/2 tsps salt 1/4 tsp baking powder 1 cup vegetable shortening 1 cup warm water 4 cups canned pure pumpkin 2 eggs

1 cup white sugar 1 tsp salt 1 1/2 tsps ground cinnamon 1 tsp ground ginger 1/2 tsp ground cloves 1 beaten egg

Directions 1. Set your oven to 350 degrees F before doing anything else. 2. Mix flour, salt, sugar and shortening in a large sized bowl before adding water with the help of a spoon continuously until you see that dough is formed. 3. Roll it up on the floured surface before cutting it into 12 equal parts. 4. Make twelve balls out of it and cover it up until you make the filling. 5. Whisk pumpkin, cinnamon, 2 eggs, 1 tsp of salt, ginger, 1 cup of sugar and cloves in a bowl until smooth before filling the dough ball with this and folding it up to make half-moon shaped empanada. 6. Press the edges with the help of a folk before placing it on the baking sheet. 7. Brush all these empanadas with the beaten egg before baking it for about 20 minutes or until you see that the top of each empanada has turned brown. 8. Serve.

Pumpkin Empanada

17

SWEET

Pumpkin Spring Rolls

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 12 Calories 192.7 Cholesterol 38.6mg Sodium 278.8mg Carbohydrates 34.9g Protein 5.2g

Ingredients 1 (15-oz.) can pumpkin puree 1/4 C. sugar 1/4 C. honey 2 eggs 1 tsp fresh ginger, grated finely 2 tsps ground cinnamon 1 tsp ground cardamom

Salt, to taste 1/2 tsp almond extract 1 (16-oz.) package spring rolls 2-3 tbsps canola oil Powdered sugar, as required

Directions 1. In a large bowl, mix together the pumpkin puree, sugar, honey, ginger, spices and almond extract and refrigerate, covered for about 2 hours. 2. Set your oven to 350 degrees F before doing anything else. 3. Place the wrappers onto a smooth surface. 4. Divide the pumpkin mixture in the center of each wrapper evenly. 5. Roll the wrappers around the filling and with your cornstarch mixture, brush the edges and press to seal completely. 6. Coat the rolls with oil evenly and arrange in a baking dish in a single layer. 7. Cook everything in the oven for about 15 minutes or till golden brown. 8. Serve these rolls with a sprinkling of powdered sugar.

18

Sweet Pumpkin Spring Rolls

Chipotle

Creamy Pumpkin Soup

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 8 Calories 145 kcal Fat 9.5 g Carbohydrates 13.3g Protein 3.4 g Cholesterol 24 mg Sodium 790 mg

Ingredients 2 tbsps butter 2 tbsps all-purpose flour 4 C. vegetable stock 1 (29 oz.) can pumpkin puree 2 chipotle peppers in adobo sauce, minced 1 1/2 C. half-and-half cream 2 tbsps sofrito

1 tbsp Worcestershire sauce 1 tsp salt 1 tsp paprika

Directions 1. In a large pan, melt the butter on medium heat and cook the flour stirring continuously for about 3 minutes or till it becomes golden brown. 2. Slowly, add the broth, stirring continuously and bring to a boil on high heat. 3. Slowly, add the pumpkin puree, stirring continuously and then stir in the halfand-half, Worcestershire sauce, sofrito, chipotle peppers, salt and paprika and bring to a gentle simmer. 4. Reduce the heat to medium-low and simmer, stirring occasionally for about 8 minutes or till thickens.

Chipotle Creamy Pumpkin Soup

19

CINNAMON

Pumpkin Bread

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 36 Calories 247 kcal Fat 10.3 g Carbohydrates 36.8g Protein 3g Cholesterol 31 mg Sodium 231 mg

Ingredients 3 C. canned pumpkin puree 1 1/2 C. vegetable oil 4 C. white sugar 6 eggs 4 3/4 C. all-purpose flour 1 1/2 tsps baking powder 1 1/2 tsps baking soda

1 1/2 tsps salt 1 1/2 tsps ground cinnamon 1 1/2 tsps ground allspice 1 1/2 tsps ground cloves

Directions 1. Coat three bread pans with oil and flour then set your oven to 350 degrees before doing anything else. 2. Get a bowl, combine: eggs, pumpkin, sugar, and oil. 3. Stir the mix until it’s smooth and even then add in: cloves, flour, allspice, baking powder, cinnamon, baking soda, and salt. 4. Form a smooth batter until by stirring the mix then enter everything into your bread pans. 5. Cook the contents in the oven for 55 mins. 6. Enjoy.

20

Cinnamon Pumpkin Bread

Halloween

Cupcakes (Pumpkin Cupcakes I)

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 24 Calories 250 kcal Carbohydrates 34.5 g Cholesterol 42 mg Fat 11.7 g Protein 2.8 g Sodium 258 mg

Ingredients 1 (15 ounce) can pumpkin puree 1 1/2 cups white sugar 1 cup packed brown sugar 1/2 cup butter-flavored shortening 1/2 cup butter, softened 1/4 cup whole milk 1/4 cup vegetable oil 4 eggs 2 cups cake flour

1/4 cup dry buttermilk powder 1/4 cup cornstarch 2 teaspoons allspice 2 teaspoons baking powder 1 teaspoon baking soda 3/4 teaspoon salt

Directions 1. Preheat your oven to 325 degrees F and line muffin cups with wax paper. 2. Whisk pumpkin puree, brown sugar, shortening, butter, white sugar, milk, vegetable oil, and eggs in a bowl until the required smoothness is achieved. 3. In a separate bowl mix cake flour, cornstarch, allspice, baking powder, dry buttermilk powder, baking soda, and salt. 4. Now add this dry mixture into the pumpkin mixture and mix it thoroughly. 5. Pour this mixture into the muffin cups and fill 2/3 of the cup with this mixture. 6. Bake in the preheated oven for about 30 mins or until a toothpick that is inserted in the cake comes out clean. 7. Let the cupcakes cool before serving.

Halloween Cupcakes

21

TURKEY

Basmati Bake

Prep Time: 5 mins Total Time: 55 mins Servings per Recipe: 6 Calories 614.5 Fat 38.8g Cholesterol 166.7mg Sodium 624.0mg Carbohydrates 50.0g Protein 18.2g

Ingredients 3 C. cooked white rice 1 1/2 C. cooked wild rice 1 C. pecans, chopped and toasted 1/4 C. dried fruits, chopped e.g. apricots, cranberries and currants 6 tbsp butter butter 6 tbsp flour 3 C. milk 1 tsp salt

1/2 tsp ground black pepper 1/2 tsp Cajun spices 3 egg yolks, slightly beaten 2 C. roast turkey breast, shredded 1 C. Gruyere cheese, grated 1/4 C. cheddar cheese, grated

Directions 1. Set your oven to 350 degrees F before doing anything else and lightly, grease a 13x9-inch baking dish with some melted butter. 2. In a bowl, add the wild rice, basmati rice, dried fruit, pecans, salt and pepper and mix until well combined. 3. For sauce: in a medium pan, melt 6 tbsp of the butter and add the flour, beating continuously. 4. Cook for about 2 minutes, stirring continuously. 5. Slowly, add the milk, beating continuously. 6. Cook for about 4-6 minutes, stirring frequently. 7. Add the egg yolks, 1/2 tsp of Essence, salt and 1/2 tsp of pepper and beat until well combined. 8. In the bottom of the prepared baking dish, place half of the rice mixture, followed by half of the turkey and half of the sauce. 9. Repeat the layers and sprinkle with the both cheeses. 10. Cook in the oven for about 40-45 minutes.

22

Turkey Basmati Bake

Autumn

Prep Time: 15 mins

Acorn Quiche

Total Time: 1 hr 30 mins Servings per Recipe: 6 Calories 165 kcal Carbohydrates 20 g Cholesterol 142 mg Fat 4.8 g Protein 12.6 g Sodium 69 mg

Ingredients 2 acorn squash 1 red onion, chopped 1 cup chopped cooked turkey 4 eggs

1 tbsp allspice salt to taste

Directions 1. Preheat your oven at 350 degrees F and put some oil over the quiche dish. 2. Put squash into a baking dish and then bake it in the preheated oven for one full hour before cutting this in half, removing seeds and scrapping the meat out in a bowl. 3. Combine squash, turkey, eggs, allspice, onion and salt together in a medium sized bowl before pouring this mixture into the quiche dish 4. Bake in the preheated oven for about 45 minutes or until the top of the quiche is golden brown in color.

Autumn Acorn Quiche

23

A QUICHE

of Parmesan

Prep Time: 10 mins Total Time: 1 hr Servings per Recipe: 6 Calories 371 kcal Carbohydrates 12.5 g Cholesterol 161 mg Fat 26.6 g Protein 21 g Sodium 797 mg

Ingredients 2 cups milk 4 eggs 3/4 cup biscuit baking mix 1/4 cup butter, softened 1 cup grated Parmesan cheese 1 (10 ounce) package chopped frozen broccoli, thawed and drained

1 cup cubed cooked turkey 8 ounces shredded Cheddar cheese

Directions 1. Preheat your oven to 375 degrees F and put some oil over the quiche dish. 2. Now mix milk, eggs, parmesan cheese, baking mix and some butter in a bowl and then add broccoli, cheddar cheese and turkey. 3. Mix thoroughly and bake in the preheated oven for about 50 minutes or until the top of the quiche is golden brown in color.

24

A Quiche of Parmesan

All-American Quiche

Prep Time: 15 mins Total Time: 1 hr 10 mins Servings per Recipe: 6 Calories 283 kcal Carbohydrates 14.3 g Cholesterol 103 mg Fat 20.1 g Protein 11.3 g Sodium 621 mg

Ingredients 2 tbsps all-purpose flour 1/2 tsp salt 1 cup half-and-half 3 eggs 2 slices Swiss cheese 1 recipe pastry for a 9 inch pie single crust pie 1/2 cup chopped fresh spinach

1/2 cup canned mushrooms 1 (4.5 ounce) can turkey, flaked 1/2 cup shredded Cheddar cheese

Directions 1. 2. 3. 4.

Preheat your oven to 350 degrees F and put some oil over the quiche dish. Combine flour, eggs, salt and half-and-half in a bowl of medium size Put spinach over Swiss cheese in the baking dish and then add mushrooms. Pour the previous mixture into it and add flaked turkey and some cheddar cheese over it 5. Bake in the preheated oven for about 55 minutes or until the top of the quiche is golden brown in color.

All-American Quiche

25

FRENCH RIVIERA

Quiche

Prep Time: 10 mins Total Time: 1 hr Servings per Recipe: 4 Calories 611 kcal Carbohydrates 33.4 g Cholesterol 189 mg Fat 41.8 g Protein 25.3 g Sodium 663 mg

Ingredients 1 sheet frozen puff pastry, thawed 1 cup milk 3 eggs 1/4 cup frozen chopped spinach, thawed and drained salt and ground black pepper to taste 1 cup shredded Swiss cheese

3/4 cup chopped cooked turkey 1 small tomato, sliced (optional)

Directions 1. Preheat your oven to 400 degrees F and put some oil over the quiche dish after putting some puff pastry at the bottom of the baking dish. 2. Combine milk, salt, eggs and spinach in a bowl very thoroughly and pour this mixture over the puff after adding a cheese and turkey layer. 3. Bake in the preheated oven for about 30 minutes or until the top of the quiche is golden brown in color.

26

French Riviera Quiche

Persian

Saffron Kabobs

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 8 Calories 185.7 Fat 9.4g Cholesterol 101.5mg Sodium 387.0mg Carbohydrates 1.9g Protein 23.4g

Ingredients 2 lbs lean ground turkey 1 medium onion 1 egg 1 tbsp dried dill 1 tbsp dried coriander 1 tsp cumin 1 tsp sea salt

1/2 tsp pepper 1/4 tsp cayenne pepper 1/4 tsp turmeric 1/4 tsp saffron thread 1 pinch salt

Directions 1. Grate the onion in a grater. Squeeze it from the liquid. 2. Get a large mixing bowl: Toss in it the turkey, grated onion, egg, and remaining spices, except for the saffron threads. 3. Place a large pan over medium heat. Cook in it the saffron with a pinch of salt. Cook them for 10 sec. Transfer it to a mortar and grind it. Stir it into the turkey mix. 4. Mix them well. Place the mix in the fridge for an overnight. 5. Shape the mix into 8 or 10 logs and press them into the skewers. Place them in the fridge for an hour or more. 6. Preheat the oven broiler. Place the skewers on a roasting pan and cook them in the oven for 10 min on each side. Serve them warm. 7. Enjoy.

Persian Saffron Kabobs

27

TURKEY

Provolone Ciabatta

Prep Time: 10 mins Total Time: 15 mins Servings per Recipe: 1 Calories 792 kcal Carbohydrates 66.7 g Cholesterol 138 mg Fat 34.9 g Protein 53 g Sodium 3267 mg

Ingredients 1 tbsp butter, or more if needed 2 slices ciabatta bread 6 slices deli-style sliced turkey breast 3 sun-dried tomatoes packed in oil, drained and chopped

1/2 tsp Italian seasoning 2 slices provolone cheese

Directions 1. Heat up your Panini grill according to the instruction of the manufacturer. 2. Spread butter over one lower side of bread and then put turkey, provolone cheese, Italian seasoning and sun dried tomatoes before closing it up to make a sandwich. 3. Put some margarine on top of each bread and cook this Panini in the preheated grill for about 5 minutes or until the outside is golden brown.

28

Turkey Provolone Ciabatta

Lunch Box Arepas

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 6 Calories 409.4 Fat 22.3g Cholesterol 76.5mg Sodium 1322.2mg Carbohydrates 32.4g Protein 21.0g

Ingredients 2 C. masa harina 1 C. grated white cheese 1 tsp baking soda 1 tsp salt 2 1/2 C. warm water 4 -6 tbsp butter, divided Sandwich: 1/2 lb sliced turkey 1/2 lb mozzarella cheese, cut into 6 slices

1 large tomatoes, cut into 6 slices 1/4 tsp salt 1/4 tsp pepper 4 -6 tsp butter, divided 1/2 C. salsa

Directions 1. For the Arepas in a large bowl, mix together the masa, cheese, baking soda and salt. 2. Slowly, add the warm water and stir well. 3. With your hands, knead till a smooth dough is formed. 4. Make 6 equal sized balls from the mixture and flatten into 4-inch circles. 5. In a cast iron skillet, melt half of the butter on medium heat and cook the Arepas 6. in batches for about 3 minutes. 7. Add the remaining butter and carefully, flip the Arepas. 8. Cook for about 2-3 minutes. 9. Transfer onto plate and keep aside to cool slightly. 10. Slice the arepas in half horizontally. 11. Palace the turkey, cheese and tomato over the cut side of arepas and sprinkle with the salt and pepper. 12. Cover with the remaining Arepas halves. 13. In a skillet, melt half of the butter and cook the Arepas in batches for about 3 minutes. 14. Add the remaining butter and carefully, flip the Arepas. 15. Cook for about 2-3 minutes. 16. Serve alongside the salsa. Lunch Box Arepas

29

SICILIAN

Artichoke Burgers

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 285.5 Fat 17.6g Cholesterol 111.6mg Sodium 552.7mg Carbohydrates 4.1g Protein 28.1g

Ingredients 1 lb ground turkey 1 C. feta cheese, crumbled 1/4 C. Kalamata olive, pitted and chopped 1/4 C. Sicilian olives, pitted and chopped 1/4 C. marinated artichoke hearts, chopped

2 jalapeno peppers, roasted and chopped 2 tsps dried oregano Ground black pepper Hamburger bun

Directions 1. Before you do anything preheat the oven on 375 F. 2. Get a mixing bowl: Add all the ingredients and mix them well. Shape the mix into 4 burgers. 3. Place the burgers on a lined up baking sheet. Cook them in the oven for 10 min. Flip them and cook them for 10 min. serve your burgers with your favorite toppings. 4. Enjoy.

30

Sicilian Artichoke Burgers

Fresh

Garlic and Romano Filling

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 6 Calories 233 kcal Fat 14.6 g Carbohydrates 6.4g Protein 18.6 g Cholesterol 109 mg Sodium 386 mg

Ingredients 1 1/2 lb. ricotta cheese 3 (1/2 oz.) slices turkey, diced, optional 3 tbsp grated Romano cheese 3 tbsp grated Parmesan cheese 2 eggs 2 tbsp chopped fresh parsley

1 clove garlic, minced salt and pepper to taste

Directions 1. In a large bowl, add all the ingredients and mix till well combined.

Fresh Garlic and Romano Filling

31

PICKLED

Russian Beef Stew

Prep Time: 20 mins Total Time: 4 hrs 20 mins Servings per Recipe: 6 Calories 312.7 Fat 15.9g Cholesterol 93.1mg Sodium 1150.6mg Carbohydrates 11.1g Protein 31.8g

Ingredients 1 lb. stewing beef, sliced thin 2 small beef sausages 1/2 lb. turkey, sliced thin 2 carrots, cubed small 1 onion, sliced small 1 parsley root, cubed small 1 pickled cucumber, cut into sticks 1 tbsp tomato paste 1 (14 1/2 oz.) cans stewed tomatoes 1/2-1 C. water

5 mushrooms, sliced 1 tbsp flour 11 pitted black olives, chopped 1 tbsp capers salt & pepper 1 tbsp sour cream 1 lemon slice

Directions 1. Place a large pan over medium heat. Heat in it a splash of oil. Add the onion and cook it for 3 min. 2. Stir in the pickles with tomato paste and cook them for 3 min. 3. Stir in the sliced beef with turkey. Cook them for 2 min. 4. Transfer the mixture to a crockpot. Stir into it the tomato with water. Put on the lid and cook them for 3 h on high. 5. Stir in the capers with olives, mushroom, flour, a pinch of salt and pepper. Put on the lid and cook them for 1 h on high. 6. Serve you Russian stew warm. Garnish it with some sour cream and lemon slices. 7. Enjoy.

32

Pickled Russian Beef Stew

Greek

Burgers

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 318 kcal Fat 21.9 g Carbohydrates 3.6g Protein 25.5 g Cholesterol 123 mg Sodium 800 mg

Ingredients 1 lb. ground turkey 1 C. crumbled feta cheese 1/2 C. kalamata olives, pitted and sliced

2 tsps dried oregano ground black pepper to taste

Directions 1. Get a bowl, combine: pepper, turkey, oregano, feta, and olives. Shape this into burgers and then grill each one for 6 mins. 2. Flip the patty and cook it for 7 more mins. 3. Enjoy.

Greek Burgers

33

AUTUMN

Picnic Coleslaw

Prep Time: 15 mins Total Time: 1 hr 10 mins Servings per Recipe: 8 Calories 256 kcal Fat 23.3 g Carbohydrates 11.4g Protein 1.1 g Cholesterol 15 mg Sodium 315 mg

Ingredients 1 C. mayonnaise 2 tbsp sugar 1/2 tsp salt 1/2 tsp pepper 1/2 tsp celery seed 1/2 tsp garlic powder 1/2 tsp onion powder

2 tbsp cider vinegar 1 (16 oz.) package shredded coleslaw mix

Directions 1. In a large bowl, add the mayonnaise, sugar, salt, pepper, celery seed, garlic powder, onion powder and cider vinegar and mix well. 2. Add the coleslaw mix and toss to coat. 3. Refrigerate to chill for at least 1 hour before serving.

34

Autumn Picnic Coleslaw

Squash

& Pepper Bake

Prep Time: 30 mins Total Time: 1 hr 10 mins Servings per Recipe: 9 Calories 250 kcal Fat 22.2 g Carbohydrates 9.9g Protein 4.5 g Cholesterol 45 mg Sodium 198 mg

Ingredients 1 lb summer squash, sliced 1/4 C. butter, softened and divided 1/4 C. green bell pepper, seeded and chopped 1/2 C. onion, chopped 1/2 C. cheddar cheese, shredded 1/2 C. mayonnaise 1/2 C. pecans, chopped

1 egg, beaten 1 tbsp white sugar 1/2 C. breadcrumbs

Directions 1. Set your oven to 350 degrees before doing anything else. 2. Lightly, grease a large casserole dish. 3. In a large pan of boiling water, add the squash and cook it for about 4-6 minutes or till tender enough. 4. Drain well and transfer the squash into a large bowl. 5. Add 3 1/2 tbsps of butter. 6. With a fork, mash the squash completely. 7. Add the remaining ingredients except the breadcrumbs and mix till well combined. 8. Transfer the mixture into the prepared casserole dish evenly. 9. Sprinkle with breadcrumbs evenly. 10. Top everything with butter in the form of dots. 11. Bake the dish for about 35-40 minutes.

Squash & Pepper Bake

35

PUMPKIN

Muffins

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 24 Calories 166 Fat 5.1g Cholesterol 14mg Sodium 131mg Carbohydrates 28.6g Protein 2g

Ingredients 2½ C. all-purpose flour 1 tsp baking soda 1 tbsp allspice ½ tsp salt 2 eggs ½ C. corn oil 2 C. white sugar

1 C. solid pack pumpkin puree 1½ C. cranberries, halved 2 tbsp fresh orange zest, grated finely

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

Set your oven to 350 degrees F. Line two 12 cups muffin tins with silicon papers. In a large bowl, mix together flour, baking soda, allspice and salt. In another bowl, add eggs, oil and sugar and beat till well combined. Add pumpkin puree and beat till well combined. Add egg mixture into flour mixture and mix till well combined. Gently fold in cranberries and orange zest. Transfer the mixture in prepared muffin cups evenly. Bake for about 20-25 mins or till a toothpick inserted in the center comes out clean. 9. Remove from oven and let the muffins cool on wire rack before serving.

36

Pumpkin Muffins

Pumpkin

Bean Bowls

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 8 Calories 144.5 Fat 1.1g Cholesterol 0.0mg Sodium 326.6mg Carbohydrates 28.1g Protein 6.7g

Ingredients 1 (15 ounce) cans cannellini beans 1 (15 ounces) cans chickpeas 6 cups water 3 medium onions, chopped 4 garlic cloves, minced 1 (15 ounces) cans diced tomatoes 2 cups raw pumpkin, peeled and cubed

2 -4 tsps harissa, see appendix 1 tsp paprika 1 tbsp of oil salt and pepper parsley

Directions 1. Place a stew pot over medium heat. Heat in it the oil. 2. Cook in it the onion for 3 min. Stir in the rest of the ingredients. Put on the lid and let them cook for 28 min. 3. Adjust the seasoning of your potato stew then serve it hot. 4. Enjoy.

Pumpkin Bean Bowls

37

PUMPKIN

Soufflé

Prep Time: 20 mins Total Time: 1 hr 15 mins Servings per Recipe: 8 Calories 84.2 Fat 6.0g Cholesterol 116.9mg Sodium 112.3mg Carbohydrates 1.3g Protein 5.9g

Ingredients 8 tiny pumpkins 4 large eggs, separated 4 tsp all-purpose flour 1/4 tsp baking powder

3 oz. habanero cheddar cheese salt & fresh ground pepper, to taste

Directions 1. 2. 3. 4.

Set your oven to 350 degrees F before doing anything else. In a large shallow baking dish, arrange the pumpkins. Add about 1/4-inch of the water. With a piece of the foil, cover the baking dish tightly and cook in the oven for about 40 minutes. 5. Remove from the oven and keep aside to cool. 6. Now, set your oven to 375 degrees F. 7. With a paring knife, remove tops from each pumpkin. 8. Remove the seeds and then, scoop out the flesh, leaving about 1/4-inch-thick shell. 9. In a bowl, add about 4 C. of the pumpkin flesh and keep aside. 10. Add the egg yolks into the bowl of pumpkin flesh and mix well. 11. Add the flour and baking powder and mix well. 12. Add the cheese, salt and pepper and stir to combine. 13. In another bowl, add the egg whites and beat until stiff peaks form. 14. Fold the whipped egg whites into pumpkin mixture. 15. Carefully, place the mixture into the pumpkin shells. 16. Arrange the filled pumpkin shells onto a baking sheet and cook in the oven for about 12-15 minutes.

38

Pumpkin Soufflé

Authentic

Tennessee Stuffing

Prep Time: 20 mins Total Time: 2 hrs 20 mins Servings per Recipe: 6 Calories 339 kcal Fat 20.3 g Carbohydrates 13.8g Protein 25.4 g Cholesterol 83 mg Sodium 273 mg

Ingredients 6 boneless quail, optional salt to taste 2 tsp grated orange zest, divided 2 1/2 C. vegetable broth 1/2 C. uncooked wild rice 1 bay leaf 1 tbsp vegetable oil 1 C. diced onion

3/4 C. diced celery 1/2 C. fresh sage, minced 1 egg white 1/3 C. toasted walnuts 1/2 tsp freshly ground black pepper 1/4 C. fresh parsley, minced 1/2 C. chicken broth

Directions 1. Set your oven to 375 degrees F before doing anything else and lightly, grease a large roasting pan. 2. Wash the quail completely and with the paper towels, pat dry. 3. Rub the inside cavity of each quail with the salt and 1 tsp of the orange zest. 4. In a medium pan, add the vegetable broth and rice and bring to a boil. 5. Add the bay leaf and stir to combine. 6. Reduce the heat to low and simmer, covered for about 35-40 minutes. 7. Meanwhile in a medium skillet, heat the oil on medium heat and sauté the onions till translucent. Add the celery and sage and sauté for about 2 minutes. 8. Transfer the mixture into a medium bowl. 9. Add the egg white, remaining orange zest, walnuts, black pepper, cooked rice and parsley and mix till well combined. 10. Stuff the cavity of each quail with the rice mixture evenly and sprinkle the skins with the salt and black pepper slightly. 11. Arrange the quail into the prepared roasting pan. 12. Cook in the oven for about 35-40 minutes. 13. Transfer the quail into a serving platter. 14. In the roasting pan, the chicken broth and de glaze completely. 15. Strain the broth and place over the quail before serving. Authentic Tennessee Stuffing

39

PUFF PASTRY

Dinner

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 8 Calories 882 kcal Fat 50.1 g Carbohydrates 75.9g Protein 29.8 g Cholesterol 84 mg Sodium 1459 mg

Ingredients 4 1/2 C. all-purpose flour 1 C. shortening 1 1/4 C. ice water 1 tsp salt 5 1/2 C. thinly sliced potatoes 2 carrots, shredded 1 onions 1/2 C. diced rutabaga 1 1/2 lbs lean ground beef

1/2 lb lean ground pork 1 tbsp salt 1 tsp ground black pepper 1 1/2 tsps monosodium glutamate (MSG) 1 cube beef bouillon 1/2 C. hot water

Directions 1. Get bowl, combine: salt, shortening, and flour. Then add your cold water to the middle of the mix. To form dough. 2. In a 2nd bowl first combine your bouillon in the hot water. Then add: pepper, uncooked veggies, MSG, salt, and the uncooked meats. 3. Take your pastry dough and flatten it on a working surface. Then form as many 6 x 8 in. rectangles as possible. 4. Set your oven to 425 degrees before doing anything else. 5. In the middle of each piece of pasty add 1.5 C. of veggie mix. 6. Fold and seal each pastry. 7. Make an incision in each for ventilation. Then repeat for all ingredients. 8. Cook these pastries in the oven for 47 mins. 9. Enjoy warm.

40

Puff Pastry Dinner

Honey

Rutabaga Couscous

Prep Time: 25 mins Total Time: 4 hrs 25 mins Servings per Recipe: 6 Calories 330 kcal Fat 12.3 g Carbohydrates 44.2g Protein 11.7 g Cholesterol 0 mg Sodium 89 mg

Ingredients 1 rutabaga, chunked 2 C. water 1 tbsp vegetable oil 1 1/2 C. couscous 1/2 C. nutritional yeast 1/4 C. vegetable oil 1/4 C. apple cider vinegar 1 1/2 tsps honey 1 tsp Italian seasoning

1 tsp dried oregano 1 tsp dried dill weed 1/2 tsp ground black pepper 1/4 tsp cayenne pepper 1 pinch salt to taste (optional)

Directions 1. Steam your rutabaga over 2 inches of boiling water for 12 mins with a steamer insert. 2. Boil 1 tbsp of veggie oil with 2 C. of water then add in the couscous and shut the heat after placing a lid on the pot. 3. Let this sit for 15 mins before stirring after it has cooled. 4. Get a bowl, combine: cayenne, veggie oil, black pepper, vinegar, dill, honey, oregano, and Italian seasonings. 5. Add the rutabaga, couscous, and some salt to the dressing mix. 6. Toss the contents to coat everything evenly. 7. Enjoy.

Honey Rutabaga Couscous

41

BALSAMIC

Roasted Veggies

Prep Time: 25 mins Total Time: 1 hr 15 mins Servings per Recipe: 4 Calories 1047 kcal Fat 55.2 g Carbohydrates 82.3g Protein 51.2 g Cholesterol 161 mg Sodium 763 mg

Ingredients cooking spray 4 beets, peeled and cut into 3/4-inch cubes 2 new potatoes, peeled and cut into 3/4-inch cubes 2 parsnips, peeled and cut into 3/4inch cubes 2 turnips, peeled and cut into 3/4-inch cubes 1 rutabaga, peeled and cut into 3/4inch cubes 2 tbsp olive oil salt and ground black pepper to taste

1/3 C. vegetable broth 2 tbsp balsamic vinegar 1 pinch Italian seasoning, or to taste (optional) 1 (4 oz) package goat cheese, crumbled

Directions 1. Before you do anything set the oven to 450 F. Grease a baking pan with a cooking spray. 2. Get a large bowl: Mix in it the beets, potatoes, parsnips, turnips, and rutabaga with olive oil, salt, and pepper. Lay the mix on the baking pan. 3. Cook the veggies on the oven for 42 min. 4. Get a small bowl: Whisk the broth, balsamic vinegar, and Italian seasoning. Drizzle the mix all over roasted veggies then cook them for 12 min. 5. Toss the roasted veggies with goat cheese warm. 6. Enjoy.

42

Balsamic Roasted Veggies

Zesty

Veggies Roast

Prep Time: 45 mins Total Time: 2 hrs 15 mins Servings per Recipe: 8 Calories 297 kcal Fat 4.2 g Carbohydrates 64.7g Protein 6g Cholesterol 0 mg Sodium 103 mg

Ingredients 1 large butternut squash - peeled, seeded, and cut into 1-inch pieces 1 large delicata squash - peeled, seeded, and cut into 1-inch pieces 3 sweet potatoes, peeled and cut into 1-inch pieces 1 (2 lb) rutabaga, peeled and cut into 1-inch pieces 2 red potatoes, peeled and cut into 1-inch pieces 2 carrots, sliced 1 large onion, sliced

2 tbsp dried rosemary 2 tbsp dried thyme 1 tsp dried oregano 2 tbsp extra-virgin olive oil 6 dried bay leaves 1 dash lemon juice 1 dash apple cider vinegar 1 pinch salt 1 pinch ground black pepper

Directions 1. Before you do anything set the oven to 400 F. Coat a roasting dish with some oil or cooking spray. 2. Get a large bowl: Toss the butternut squash, delicata squash, sweet potato, rutabaga, and red potato pieces, carrots, and onion. 3. Get a small bowl: Stir in it the thyme with oregano and rosemary. Toss the veggies with the herbs mix and olive oil. Spread the veggies in the roasting dish. 4. Top them with vinegar, lemon juice and bay leaves, a pinch of salt and pepper. Cook the veggies in the oven for 1 h 32 min while stirring them 3 time. Serve your veggies warm. 5. Enjoy.

Zesty Veggies Roast

43

ESKIMO

Veggies Soup for Cold

Prep Time: 30 mins Total Time: 2 hrs 15 mins Servings per Recipe: 8 Calories 252 kcal Fat 6g Carbohydrates 48.6g Protein 5.5 g Cholesterol < 1 mg Sodium 1000 mg

Ingredients 2 sprigs fresh rosemary, chopped 1 pinch kosher salt 2 tbsp extra virgin olive oil cooking spray 1 small butternut squash - peeled, seeded, and cut into large chunks 3 rutabagas, peeled and cubed 4 parsnips, peeled and thickly sliced 4 new potatoes, peeled and halved

10 C. chicken stock salt to taste freshly ground black pepper to taste 2 tsps aged balsamic vinegar 2 tsps white truffle oil (optional)

Directions 1. Get a mortar: Place in it the kosher salt with rosemary. Grind them slightly. Add the oil and grind them again. Place the mix aside for 1 h. 2. Before you do anything set the oven to 425 F. Grease a roasting dish. 3. Get a large bowl: Toss in it the squash, rutabagas, parsnips, potatoes. Strain the olive oil and garlic mixture then add the liquid to the veggies and stir them. 4. Lay veggies on roasting dish and cook them in the oven for 32 min. 5. Place a pot over low heat. Add the stock and cook it until it starts simmering. Stir in the roasted veggies and cook them for 12 min. 6. Get a food processor: Allow the soup to cool down slightly then blend it in batches until it becomes smooth. Adjust the seasoning of the soup and top it with a drizzle of balsamic vinegar. 7. Enjoy.

44

Eskimo Veggies Soup for Cold

Maple

Roasted Veggies

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 6 Calories 288 kcal Fat 8.2 g Carbohydrates 54.2g Protein 4.2 g Cholesterol 20 mg Sodium 530 mg

Ingredients 1/4 C. butter, melted 1/4 C. maple syrup 1 tsp salt 1/2 tsp ground black pepper 1 small butternut squash - peeled, seeded, and cubed 2 turnips, cubed

2 parsnips, cut into rounds 1 sweet potato, cubed 1 rutabaga, peeled and cubed 2 carrots, cut into rounds

Directions 1. Before you do anything set the oven to 425 F. Line up a baking pan with a piece of foil. 2. Get a large mixing bowl: Mix in it the butter, maple syrup, salt, and black pepper. 3. Add the quash, turnips, parsnips, sweet potato, rutabaga, and carrots. Toss them well. Spread the mix in the roasting pan. Roast them for 32 min. 4. Serve your maple roasted veggies warm. 5. Enjoy.

Maple Roasted Veggies

45

SWEET

Butternut Roast

Prep Time: 30 mins Total Time: 1 hr 15 mins Servings per Recipe: 10 Calories 210 kcal Fat 6g Carbohydrates 38.9g Protein 3.5 g Cholesterol 0 mg Sodium 121 mg

Ingredients 1 butternut squash - peeled, seeded and cut into 1-inch dice 3 carrots, cut into 1 inch pieces 1 large sweet potato, cut into 1-inch cubes 1 rutabaga, peeled and cut into 1-inch pieces 3 parsnips, peeled and cubed

3 turnips, peeled and cut into 1-inch dice 1/4 C. extra virgin olive oil kosher salt and pepper to taste

Directions 1. Before you do anything set the oven to 450 F. Grease a roasting dish. 2. Get a large bowl: Toss in it all the ingredients. Spread the mix in the roasting dish and bake them for 47 min. Serve your roasted veggies warm. 3. Enjoy.

46

Sweet Butternut Roast

Baby

Veggies Roast

Prep Time: 35 mins Total Time: 1 hr 25 mins Servings per Recipe: 8 Calories 273 kcal Fat 2.9 g Carbohydrates 58.7g Protein 7.6 g Cholesterol 0 mg Sodium 275 mg

Ingredients 3 medium red potatoes, cut into 1-inch pieces 2 C. peeled baby carrots 1 lb celery root (celeriac), peeled and cut into 1-inch pieces 2 (3 lb) rutabaga, peeled and cut into 1-inch pieces 2 medium red onions, peeled and cut into 8 wedges each 2 medium parsnips, peeled and cut into 1-inch pieces 5 cloves garlic, cut into thin slices

1 tbsp chopped fresh rosemary leaves or fresh thyme leaves 1 tbsp olive oil 1 C. Swanson(R) Vegetable Broth or Swanson(R) Certified Organic Vegetable Broth

Directions 1. Before you do anything set the oven to 425 F. Grease a roasting dish. 2. Gat a large bowl: Toss in it all the ingredients. Spread the mix in the roasting pan and cook them for 22 min. Adjust the seasoning of the roasted veggies and serve them warm. 3. Enjoy.

Baby Veggies Roast

47

ROOT VEGETABLE

Combo

Prep Time: 10 mins Total Time: 55 mins Servings per Recipe: 14 Calories 135 kcal Fat 2.6 g Carbohydrates 27.4g Protein 2.8 g Cholesterol 0 mg Sodium 116 mg

Ingredients parsnips, peeled 6 large carrots, peeled 1 celery root, peeled 1 rutabaga, peeled 1 yellow onion, peeled 3 tbsp minced garlic 3 tbsp dried rosemary 2 tbsp extra-virgin olive oil

sea salt and freshly ground black pepper to taste

Directions 1. Set your oven to 450 degrees F before doing anything else. 2. Chop the parsnips, carrots, celery root, rutabaga and yellow onion into 1-inch pieces and place in a large sealable container. 3. Add the garlic, rosemary, olive oil, salt and pepper. 4. Seal the container and shake well to coat the vegetables evenly. 5. In two 13x9-inch baking dishes, divide the vegetables in a single layer. 6. Place the remaining oil and seasonings from container over the vegetables. 7. Cook in the oven for about 45 minutes.

48

Root Vegetable Combo

Harvest Moon Mash

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 6 Calories 318 kcal Fat 8.3 g Carbohydrates 57.5g Protein 5.9 g Cholesterol 20 mg Sodium 194 mg

Ingredients 1 large yam, peeled and cubed 1 large red potato, peeled and cubed 1 large white potato, peeled and cubed 1 large yellow potato, peeled and cubed 1 large beet, peeled and cubed 1 rutabaga, peeled and cubed (optional) 1 parsnip, peeled and cubed (optional)

1 turnip, peeled and cubed 1/4 C. butter, room temperature 1 pinch ground allspice (optional) salt and ground black pepper to taste

Directions 1. In a large pan, place the yam, red potato, white potato, yellow potato, beet, rutabaga, parsnip, turnip and enough salted water to cover and bring to a boil. 2. Reduce the heat to medium-low and simmer for about 20-25 minutes. 3. Drain and return to the pan. 4. Add the butter and with a potato masher, mash till smooth. 5. Season with the allspice, salt and black pepper.

Harvest Moon Mash

49

VENISON

Vegetable Stew

Prep Time: 30 mins Total Time: 2 hrs Servings per Recipe: 7 Calories 408 kcal Fat 7.5 g Carbohydrates 50g Protein 35 g Cholesterol 110 mg Sodium 1105 mg

Ingredients 2 tbsp vegetable oil 2 lb. venison stew meat 3 onions, chopped 2 cloves garlic, minced 1 tbsp Worcestershire sauce 1 bay leaf 1/2 tsp dried thyme 1 tbsp salt

3 C. water 7 small potatoes, peeled and quartered 1 lb. parsnip, chopped 1/4 C. all-purpose flour 1/4 C. water

Directions 1. In a large soup pan, heat the oil and brown the meat completely. 2. Stir in the onions, garlic. Worcestershire sauce, bay leaf, thyme, salt and 3 C. of the water and simmer, covered for about 1 1/2-2 hours. 3. Stir in the potatoes and parsnips and cook till tender. 4. In a bowl, mix together the flour and 1/4 C. of the water. 5. Stir the flour mixture into the stew. 6. Discard the bay leaf before serving.

50

Venison Vegetable Stew

Comstock Stew Stew

Prep Time: 25 mins Total Time: 1 hr 25 mins Servings per Recipe: 75 Calories 108 kcal Fat 0.8 g Carbohydrates 24g Protein 4.2 g Cholesterol 0 mg Sodium 196 mg

Ingredients 1 1/2 gallons vegetable broth 4 butternut squashes - peeled, seeded, and diced 6 bunches mustard greens, chopped 7 heads cauliflower, cut into florets 7 heads broccoli, cut into florets 7 red bell peppers, diced 15 carrots, peeled and diced 15 parsnips, diced 1 1/2 onions, diced

1 1/2 stalks celery, diced 3/4 C. raisins 1/4 C. curry powder 1/4 C. ground ginger 1/4 C. ground cumin 1 1/2 tsp cayenne pepper

Directions 1. In a large pan, mix together the vegetable broth, butternut squash, mustard greens, cauliflower, broccoli, red bell peppers, carrots, parsnips, onions, celery, raisins, curry powder, ginger, cumin and cayenne pepper and bring to a boil. 2. Reduce the heat to medium-low and simmer for about 1 hour.

Comstock Stew

51

ROOT

Vegetable Gratin

Prep Time: 15 mins Total Time: 1 hr 55 mins Servings per Recipe: 6 Calories 309 kcal Fat 21.7 g Carbohydrates 25.2g Protein 5.8 g Cholesterol 68 mg Sodium 448 mg

Ingredients 2 Yukon Gold potatoes, scrubbed and sliced 1/8-inch thick with peel 1 turnip, peeled and sliced 1/8-inch thick 1 rutabaga, peeled and sliced 1/8-inch thick 1 small celery root, peeled and sliced 1/8-inch thick 1 parsnip, peeled and sliced 1/8-inch thick salt 3 cloves garlic, minced

2 tbsp butter 1 1/4 C. chicken broth 1 C. heavy cream 1 tbsp chopped fresh thyme 1 pinch ground allspice 1 pinch cayenne pepper 2 tsp olive oil 1/4 C. finely grated Parmigiano-Reggiano cheese, divided

Directions 1. Set your oven to 375 degrees F before doing anything else and grease a 13x9-inch baking dish with 2 tsp of the oil. 2. In a large pan of lightly salted boiling water, cook the vegetables for about 3 minutes. 3. Through a colander, drain the vegetables and then immediately immerse in ice water for several minutes. 4. After cooling, drain well and keep aside. 5. In a large skillet, melt the butter on medium heat and sauté the garlic for about 3 minutes. 6. Stir in chicken broth, heavy cream, thyme, allspice and cayenne pepper and simmer for about 5 minutes. 7. Place the vegetables into the prepared baking dish evenly. 8. Place the broth and cream mixture over the vegetables and top with half of the cheese evenly. 9. With a piece of foil, cover the baking dish loosely and arrange onto a large baking sheet. 52

Root Vegetable Gratin

10. Cook in the oven for about 40 minutes. 11. Remove the baking dish from the oven and sprinkle with the remaining cheese. 12. Cook, uncovered in the oven for about 30 minutes. 13. Remove from the oven and keep aside for about 20 minutes before serving.

53

COMPLEX

Mashed Potatoes

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 6 Calories 318 kcal Fat 8.3 g Carbohydrates 57.5g Protein 5.9 g Cholesterol 20 mg Sodium 194 mg

Ingredients 1 large yam, peeled and cubed 1 large red potato, peeled and cubed 1 large white potato, peeled and cubed 1 large yellow potato, peeled and cubed 1 large beet, peeled and cubed 1 rutabaga, peeled and cubed (optional) 1 parsnip, peeled and cubed (optional) 1 turnip, peeled and cubed

1/4 C. butter, room temperature 1 pinch ground allspice (optional) salt and ground black pepper to taste

Directions 1. In a large pan, add the yam, red potato, white potato, yellow potato, beet, rutabaga, parsnip, and turnip and enough salted water to cover and bring to a boil. 2. Reduce heat to medium-low and simmer for about 20-25 minutes. 3. Drain well and return the vegetables into the pan. 4. Add the butter, allspice, salt, and black pepper and with a potato masher, mash till well combined.

54

Complex Mashed Potatoes

Rutabaga Stew

Prep Time: 20 mins Total Time: 4 hrs 25 mins Servings per Recipe: 15 Calories 111 kcal Fat 2.1 g Carbohydrates 12.9g Protein 10.7 g Cholesterol 23 mg Sodium 80 mg

Ingredients 1 tbsp vegetable oil 1 1/2 lbs chicken, diced 4 rutabagas, peeled and diced 4 medium beets, peeled and diced 4 carrots, diced

3 stalks celery, diced 1 red onion, diced water, or to cover

Directions 1. Stir fry your chicken in veggie oil for 4 mins. 2. Now combine in: red onions, rutabagas, celery, beets, and carrots. Submerge the contents in some water and get the mix boiling. 3. Once the mix is boiling set the heat to low, and simmer the stew for 4 hrs. 4. Make sure you continue to add some water during the cooking time to keep the veggies simmering. 5. Enjoy.

Rutabaga Stew

55

COUNTRY

Country Root Vegetable Soup

Prep Time: 30 mins Total Time: 2 hrs 15 mins Servings per Recipe: 8 Calories 252 kcal Fat 6g Carbohydrates 48.6g Protein 5.5 g Cholesterol < 1 mg Sodium 1000 mg

Ingredients 2 sprigs fresh rosemary, chopped 1 pinch kosher salt 2 tbsp extra virgin olive oil cooking spray 1 small butternut squash - peeled, seeded, and cut into large chunks 3 rutabagas, peeled and cubed 4 parsnips, peeled and thickly sliced

4 new potatoes, peeled and halved 10 C. chicken stock salt to taste freshly ground black pepper to taste 2 tsps aged balsamic vinegar 2 tsps white truffle oil (optional)

Directions 1. Get a mortar: Place in it the kosher salt with rosemary. Grind them slightly. Add the oil and grind them again. Place the mix aside for 1 h. 2. Before you do anything set the oven to 425 F. Grease a roasting dish. 3. Get a large bowl: Toss in it the squash, rutabagas, parsnips, potatoes. Strain the olive oil and garlic mixture then add the liquid to the veggies and stir them. 4. Lay veggies on roasting dish and cook them in the oven for 32 min. 5. Place a pot over low heat. Add the stock and cook it until it starts simmering. Stir in the roasted veggies and cook them for 12 min. 6. Get a food processor: Allow the soup to cool down slightly then blend it in batches until it becomes smooth. Adjust the seasoning of the soup and top it with a drizzle of balsamic vinegar. 7. Enjoy.

56

Country Root Vegetable Soup

Kebabs

Creole

Prep Time: 20 mins Total Time: 25 mins Servings per Recipe: 2 Calories 260.0 Fat 7.6g Cholesterol 108.9mg Sodium 796.8mg Carbohydrates 8.7g Protein 39.1g

Ingredients nonstick cooking spray 2 garlic cloves, crushed 2 tsp paprika 1/4 tsp cayenne pepper 1/2 tsp oregano 1/2 tsp thyme 1/2 tsp salt 1/4 tsp ground pepper

3/4 lb boneless skinless chicken breast 1 tsp olive oil 1 medium zucchini 1 medium yellow squash 4 kabob skewers salt and pepper

Directions 1. Before you do anything, preheat the oven broiler. Cover a baking sheet with a piece of foil and grease it with some oil. 2. Get a mixing bowl: Toss in it the chicken with a splash of oil. 3. Get a large mixing bowl: Combine in it the garlic, paprika, cayenne, oregano, thyme, 1/2 tsp salt, and 1/4 tsp black pepper. 4. Add the chicken and toss them to a coat. Thread them into skewers and place them on one side of the grease baking sheet. 5. Get a large mixing bowl: Stir in it the olive oil with a pinch of salt and pepper. 6. Stir in the zucchini and squash. Thread them into skewers and place them next to the chicken. 7. Place the chicken and veggies skewers in the oven keeping them away 5 inches away from the heat source. Cook them for 6 min. 8. Serve your skewers hot. 9. Enjoy.

Kebabs Creole

57

MILANESE

Stew

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 6 Calories 270 kcal Fat 15.1 g Carbohydrates 20.7g Protein 14.3 g Cholesterol 31 mg Sodium 968 mg

Ingredients 1 lb mild Italian chicken sausage links, cut into 1-inch pieces 1 C. diced onion 1 tbsp minced garlic 2 yellow summer squash, thinly sliced 2 zucchini, thinly sliced 2 carrots, thinly sliced (optional)

2 C. sliced fresh mushrooms (optional) 2 (14.5 oz.) cans Italian-style stewed tomatoes 2 tbsps grated Parmesan cheese

Directions 1. Stir fry your garlic and sausage for 12 mins then add in: stewed tomatoes, squash, mushrooms, zucchini, and carrots. 2. Set the heat to low and let the mix gently boil for 25 mins. Top the stew with your parmesan. 3. Enjoy.

58

Milanese Stew

Squash

and Cilantro Soup

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 4 Calories 61 kcal Fat 3.2 g Cholesterol 8 mg Sodium 604 mg Carbohydrates 7.7 g Protein 1.6 g

Ingredients 2 cubes chicken bouillon, crumbled 2 C. hot water 1 tbsp unsalted butter 1 small yellow onion, minced 3 cloves garlic, minced 1/4 tsp mashed red pepper flakes 2 chayote squashes, peeled and cut into 1/2-inch pieces

2 tbsps chopped fresh cilantro salt and ground black pepper to taste 1 tbsp chopped fresh cilantro

Directions 1. Cook onion, red pepper and garlic in hot butter for a few minutes and add the squash, 2 tbsps cilantro, salt, and pepper before cooking it for another 5 minutes. 2. Now stir in bouillon (which was dissolved in hot water) and cilantro before cooking all this on low heat for 20 minutes. 3. Blend the mixture in a blender until smooth. 4. Serve in bowls.

Squash and Cilantro Soup

59

PERFECT

Autumn Soup

Prep Time: 35 mins Total Time: 1 hr 5 mins Servings per Recipe: 4 Calories 286 kcal Fat 6.3 g Carbohydrates 53.7g Protein 4.9 g Cholesterol 18 mg Sodium 765 mg

Ingredients 2 tbsp butter 1 onion, diced 1/2 tsp ground cardamom 1/4 tsp ground turmeric 1/4 tsp ground ginger 1/4 tsp red pepper flakes 1/4 tsp ground cinnamon

1 pinch cayenne pepper 1 (14 oz.) can chicken broth 2 C. water 2 large sweet potatoes, peeled and diced 3 carrots, peeled and chopped Salt and pepper to taste

Directions 1. In a large pan, melt the butter on medium-high heat and sauté the onion for about 5-7 minutes. 2. Stir in the cardamom, turmeric, ginger, pepper flakes, cinnamon and cayenne and sauté for about 1 minute. 3. Add the chicken broth, water, sweet potatoes and carrots and bring to a boil on high heat. 4. Reduce the heat to medium-low and simmer, covered for about 25-30 minutes. 5. Remove from the heat and keep aside to cool slightly. 6. In a blender, add the soup in batches and pulse till smooth.

60

Perfect Autumn Soup

Autumnal Muffins

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 18 Calories 249 kcal Fat 8g Carbohydrates 42.6g Protein 2.8 g Cholesterol 23 mg Sodium 182 mg

Ingredients 2 1/2 C. all-purpose flour 2 C. white sugar 1 tbsp allspice 1 tsp baking soda 1/2 tsp salt 2 eggs, lightly beaten 1 C. canned pumpkin puree

1/2 C. vegetable oil 2 C. peeled, cored, and chopped apple 2 tbsp all-purpose flour 1/4 C. white sugar 1/2 tsp ground cinnamon 4 tsp butter

Directions 1. Set your oven to 375 degrees F before doing anything else and lightly, grease 18 cups of the muffin pans. 2. In a large bowl, sift together 2 1/2 C. of the all-purpose flour, 2 C. of the sugar, allspice, baking soda and salt. 3. In another bowl, add the eggs, pumpkin and oil and beat till well combined. 4. Add the pumpkin mixture into the flour mixture and mix till just moistened. 5. Fold in the apples. 6. Transfer the mixture into the prepared muffin cups evenly. 7. In a small bowl, mix together 2 tbsp of the flour, 1/4 C. of the sugar and 1/2 tsp of the cinnamon. 8. With a pastry cutter, cut the butter and mix till a coarse crumb forms. 9. Sprinkle the crumb mixture over the top of muffins. 10. Cook in the oven for about 35-40 minutes or till a toothpick inserted in the center comes out clean.

Autumnal Muffins

61

AUTUMN

Pastry

Prep Time: 30 mins Total Time: 1 hr 55 mins Servings per Recipe: 12 Calories 375 kcal Fat 13.8 g Carbohydrates 63.2g Protein 2.8 g Cholesterol 8 mg Sodium 199 mg

Ingredients 1 pastry for a 9-inch double-crust pie, divided 10 apples - peeled, cored, and sliced 1 1/2 C. white sugar 2 tbsp all-purpose flour 1 tbsp ground cinnamon 10 individually wrapped caramels, unwrapped

3 tbsp butter, sliced Topping: 1 tbsp milk 1 tbsp confectioners' sugar

Directions 1. et your oven to 350 degrees F before doing anything else. 2. In the bottom of a 13x9-inch baking dish, arrange a pastry for 1 1/2 pie shells, cutting the pastry to fit and filling gaps as necessary. 3. Cut the remaining pie pastry into 1-2-inch pieces. 4. In a large bowl, add the apples, sugar, flour and cinnamon and toss to coat well. 5. Place the apple mixture over the pie crust and top with the caramels and butter slices. 6. Arrange the remaining pie pastry pieces over the caramels and butter. 7. Cook in the oven for about 1 hour. 8. Remove from the oven and keep onto a wire rack to cool for about 30 minutes. 9. Now, remove from baking dish and cut into equal sized bars. 10. In a small bowl, add the milk and confectioner's sugar and beat well. 11. Drizzle the milk mixture over the bars and serve.

62

Autumn Pastry

Orange

Autumn Tea

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 6 Calories 87 kcal Fat 0.1 g Carbohydrates 22g Protein 0.3 g Cholesterol 0 mg Sodium 9 mg

Ingredients 6 C. water 1 tsp whole cloves 1 (1 in.) piece cinnamon stick 6 tea bags (such as Lipton(R)) 3/4 C. orange juice 1/2 C. white sugar

1/4 C. pineapple juice 2 tbsps lemon juice

Directions 1. Get a large pot and add in your cinnamon, cloves, and water. 2. Get everything boiling then shut the heat. 3. Combine in the tea bags and let the mix sit with no heat for 6 mins then take out the cloves, tea bags, and cinnamon. 4. Now combine the lemon juice, orange juice, pineapple juice, and sugar in a separate pot and get everything boiling and let it cook until the sugar is combined in completely. 5. Combine both pots to make your tea. 6. Enjoy.

Orange Autumn Tea

63

AUTUMN

Vegetable Roast

Prep Time: 45 mins Total Time: 2 hrs 5 mins Servings per Recipe: 6 Calories 285.7 Fat 16.6g Cholesterol 43.7mg Sodium 515.7mg Carbohydrates 16.2g Protein 19.3g

Ingredients 1 spaghetti squash 1 large carrot, sliced on the diagonal 2 stalks celery, sliced on the diagonal 1 large yellow onion, diced 1 red bell pepper, peeled, seeded and diced 2 tbsp extra virgin olive oil 28 oz. tomatoes, diced, peel and seed) red pepper flakes, minced

1 tsp dried basil 1/2 tsp dried oregano 1 pinch ground allspice 3 garlic cloves, chopped 3/4 lb. part-skim mozzarella cheese 1/2 C. grated parmesan cheese Oil

Directions 1. Put a large pot of water over high heat. Add to it the whole squash and let it cook until it starts boiling. Put on the lid and keep it boiling for 55 min. 2. Place a large pan over medium heat. Heat in it a splash oil. Cook in it the onion with carrot for 6 min. 3. Stir in the rest of the celery with bell pepper, pepper flakes, a pinch of salt and pepper. 4. Cook them for 12 min while stirring them often. Stir in the remaining ingredients. 5. Let the sauce cook for 16 min over low heat. Add the mozzarella with parmesan cheese. Turn off the heat. 6. Drain the squash from the water. Slice it in half and let it cool down completely. 7. Discard the seeds. Use a fork to scrap the squash pulp. 8. Before you do anything, preheat the oven to 350 F. Grease a casserole dish with a cooking spray. 9. Lay half of the spaghetti squash in the greased casserole. Spread over it half of the cheesy veggies mixture. 10. Repeat the process with the remaining mixture. Place the casserole in the oven and let it cook for 32 min. 11. Allow the spaghetti casserole to sit for 5 min then serve it warm. Enjoy. 64

Autumn Vegetable Roast

Autumn

Mushroom Bake

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 8 Calories 309.9 Fat 12.5g Cholesterol 30.5mg Sodium 811.8mg Carbohydrates 42.3g Protein 6.8g

Ingredients 2 C. uncooked rice 2 (10 1/2 oz) cans chicken broth 10 1/2 fluid oz water 1/2 C. butter 12 oz canned mushrooms

1 tsp salt 1 medium onion, chopped

Directions 1. Before you do anything, preheat the oven to 350 F. 2. Get a baking pan and grease it with some butter. Combine in it all the ingredients and mix them well. 3. Place the pan in the oven and cook it for 60 min. Serve it hot. 4. Enjoy.

Autumn Mushroom Bake

65

VEGETABLE

Sampler

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 4 Calories 111.3 Fat 9.1 g Cholesterol 22.9 mg Sodium 232.1 mg Carbohydrates 6.3 g Protein 2.6 g

Ingredients 4 oz. button mushrooms 1 medium red bell peppers, strips 1 medium zucchini, cut crosswise into slices 1 medium yellow squash, cut crosswise into strips 3 tbsp butter, melted 1 tbsp chopped thyme

1 tbsp chopped basil 1 tbsp chopped chives 1 clove garlic, minced 1/4 tsp salt 1/4 tsp pepper

Directions 1. Get a mixing bowl: Stir in it the mushrooms, bell pepper, zucchini, and squash. 2. Get a mixing bowl: Whisk in it the melted butter, thyme, basil, chives, garlic, salt, and pepper. 3. Add it to the veggies mix and toss them to coat. 4. Spoon the mixture to an aluminum roasting pan. Cover it with a piece of foil. 5. Place the pan on the grill and let them cook for 20 to 30 min until the veggies become soft. 6. Serve your grilled veggies warm with some sour cream. 7. Enjoy.

66

Vegetable Sampler

Lentil Soup

(Red Lentils, Coconut, and Tomatoes)(Vegan Approved)

Prep Time: 15 mins Total Time: 55 mins Servings per Recipe: 4 Calories 303 kcal Fat 14.6 g Carbohydrates 34.2g Protein 13 g Cholesterol 0 mg Sodium 81 mg

Ingredients 1 tbsp peanut oil 1 small onion, chopped 1 tbsp minced fresh ginger root 1 clove garlic, chopped 1 pinch fenugreek seeds 1 C. dry red lentils 1 C. butternut squash - peeled, seeded, and cubed 1/3 C. finely chopped fresh cilantro

2 C. water 1/2 (14 oz.) can coconut milk 2 tbsps tomato paste 1 tsp curry powder 1 pinch cayenne pepper 1 pinch ground allspice salt and pepper to taste

Directions 1. Stir fry, until soft: fenugreek, onions, garlic, and ginger. Then add in: tomato paste, pepper, curry powder, cilantro, salt, water, lentils, cayenne, coconut milk, allspice, and squash. 2. Get everything boiling and cook for 32 mins. 3. Enjoy.

Lentil Soup

67

GARBANZO BEANS

& Veggie Soup

Prep Time: 20 mins Total Time: 55 mins Servings per Recipe: 1 Calories 138.6 Fat 3.9g Cholesterol 0.0mg Sodium 434.6mg Carbohydrates 23.7g Protein 3.5g

Ingredients 1 onion 2 garlic cloves 2 tbsps cilantro 2 tbsps olive oil 2 carrots, cut into large pieces 1 large potato, cut into large pieces 1 1/2 C. butternut squash, cut into large pieces 2 tbsps tomato paste

1 C. garbanzo beans 2 tbsps bulgher wheat 8 C. water 1 tsp salt pepper, to taste 1 tsp paprika 1 pinch cayenne (optional)

Directions 1. 2. 3. 4. 5.

68

In a skillet, heat the oil and sauté onion and garlic till tender. Stir in the vegetables, cilantro and spices and then pour in water. Simmer, covered on medium heat for about 15 minutes. Transfer the vegetables into a large bowl and with a hand blender, mash them. In the same pan, add the mashed vegetables with beans, bulgur wheat and tomato paste and simmer for about 10-15 minutes more.

Garbanzo Beans & Veggie Soup

Squash

and Tomatoes Burritos

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 2 Calories 478 kcal Fat 24.1 g Carbohydrates 49.7g Protein 17.6 g Cholesterol 36 mg Sodium 865 mg

Ingredients 1 tbsp olive oil 1/2 onion, chopped 3 small summer squash, sliced salt to taste 4 (7 inch) flour tortillas

1/2 C. shredded Cheddar cheese 1/2 C. chopped tomato

Directions 1. Fry your onion in olive oil for 4 mins. Then mix in one third of your squash let it get soft. 2. Then add another third. Let it get soft. Then add the last of it. 3. Add some salt for seasoning. 4. For 10 sec microwave your tortillas. 5. Then fill each one with some spoonfuls of squash. 6. Then layer some tomatoes and cheddar. Form a burrito and enjoy.

Squash and Tomatoes Burritos

69

TURKEY

Pot Pie

Prep Time: 30 mins Total Time: 1 hr 20 mins Servings per Recipe: 6 Calories 566 kcal Fat 34.4 g Carbohydrates 36g Protein 30.5 g Cholesterol 130 mg Sodium 1036 mg

Ingredients cooking spray 1 1/2 lbs russet potatoes, peeled and cut into 1 1/2-inch thick slices 6 tbsps butter, cut into pieces 1 C. milk salt and pepper, to taste 1 tbsp vegetable oil 1 lb ground turkey 1 medium onion, diced

2 (1 oz.) packages instant chicken gravy mix 1 C. water 1 (16 oz.) package frozen peas and carrots, thawed 2 C. shredded cheese, your preferred type

Directions 1. Coat a casserole dish with nonstick spray or oil then set your oven to 350 degrees before doing anything else. 2. Boil your potatoes for 30 mins and then remove all liquids and mash them. 3. Add in with the potatoes: pepper, butter, salt, and milk. Mash the potatoes again to mix everything in. 4. Stir fry your onions and turkey in 1 tbsp of oil until the turkey is cooked. 5. Combine with the turkey your water and gravy the pepper and salt. 6. Heat the gravy until simmering. Let the gravy simmer until it nice and thick. 7. Put the turkey in the casserole dish then add in your carrots and peas, and finally cover everything with your potatoes. 8. The final layer should be cheese. 9. Cook the dish in the oven for 30 mins. 10. Enjoy after letting the casserole sit for 10 mins.

70

Turkey Pot Pie

Turkey

Thigh Dinner

Prep Time: 25 mins Total Time: 8 hrs 25 mins Servings per Recipe: 6 Calories 339 kcal Fat 6.2 g Carbohydrates 34.3g Protein 36.5 g Cholesterol 127 mg Sodium 888 mg

Ingredients 2 lb. skinless turkey thighs, cubed salt and ground black pepper to taste 1 (14.5 oz.) can diced tomatoes with juice 1 (6.5 oz.) jar artichoke hearts, drained 3 parsnips, peeled and cubed 1/2 lb. baby carrots 1 yellow squash, cubed 1 green bell pepper, cut into chunks

4 C. chicken broth 2 cubes chicken bouillon 1 (15 oz.) can garbanzo beans, drained 1 tsp chopped fresh dill

Directions 1. Season the turkey thigh cubes with the salt and black pepper and place into a slow cooker. 2. Pour the diced tomatoes over the turkey, followed by the artichoke hearts, parsnips, baby carrots, yellow squash and green bell pepper. 3. Add the chicken broth to cover. 4. Place the bouillon cubes into the broth. 5. Set the slow cooker on Low and cook, covered for about 8-10 hours. 6. In the last hour of cooking, stir in the garbanzo beans. 7. Serve with a garnishing of the fresh dill.

Turkey Thigh Dinner

71

HOW TO

Make Turkey Soup

Prep Time: 30 mins Total Time: 2 hrs Servings per Recipe: 8 Calories 404 kcal Fat 16.7 g Carbohydrates 32.2g Protein 29.9 g Cholesterol 91 mg Sodium 1067 mg

Ingredients 1 picked over turkey carcass 12 C. water 1 1/2 C. chopped celery 5 carrots 1 yellow onion, cut into wedges 2 tsp salt 3/4 tsp dried thyme 1 cube chicken bouillon 1 bay leaf 6 tbsp all-purpose flour 1/2 C. milk 1 small rutabaga, cubed 1/2 tsp ground black pepper 1 1/2 lb. cooked turkey, cubed

1/2 C. chopped fresh parsley 2 slices white bread, quartered 1 1/4 C. all-purpose flour 1 tsp baking powder 1/4 tsp salt 1/2 C. milk 4 tbsp butter, melted

Directions 1. In a large pan, add the turkey carcass, water, 1 C. of the celery, 2 carrots, onion, 2 tsp of the salt, thyme, bouillon and bay leaf and bring to a boil. 2. Reduce the heat and simmer for about 1 1/2 hours. 3. Strain the stock and discard the solids. 4. Keep aside to cool and skim off the fat from the surface. 5. Remove the meat from the bones and reserve it. 6. In a jar, add 6 tbsp of the flour and 1/2 C. of the milk. 7. Secure the jar with the lid and shake well to combine. 8. Add the stock in the pan and bring to a simmer. 9. Through a sieve, strain the flour mixture into pan, stirring continuously. 10. Slice the remaining 3 carrots. 11. Add rutabaga, ground pepper, remaining 1/2 C. celery, and sliced carrots in the pan and simmer for about 20 minutes. 72

How to Make Turkey Soup

12. For the dump 13. In a food processor, add the parsley and bread and pulse till medium sized crumbs form. 14. Add 1 1/4 C. of the flour, baking powder and salt and pulse till just well combined. 15. Add 1/2 C. of the milk and butter and pulses till just combined. 16. With mounded tbsp, drop the mixture into simmering soup. 17. Now, cook, covered for about 12 minutes. 18. Add the turkey meat and cook for about 3 minutes.

73

SQUASH, EGGPLANT,

and Tomato Curry from Brazil

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 6 Calories 432.8 Fat 14.9 g Cholesterol 0 mg Sodium 230.9 mg Carbohydrates 72.8 g Protein 8g

Ingredients 1 butternut squash, peeled and 2 cm dice 2 red onions, roughly chopped 1 aubergine, chopped 2 red peppers, diced 1 (400 g) can chickpeas 2 garlic cloves, crushed 1⁄2 inch gingerroot, chopped

1 red chili pepper, deseeded and chopped 400 g chopped tomatoes 200 ml coconut cream 4 tbsp chopped fresh coriander 3 tbsp olive oil

Directions 1. Set your oven to 390 degrees F before doing anything else. 2. In a roasting pan, add the squash, aubergine and red peppers and 2 tbsp of the oil and toss to coat well. 3. Cook in the oven for about 40 minutes. 4. Meanwhile for the sauce in a food processor, add the onion, garlic, ginger and chili pepper and pulse till a rough paste is formed. 5. In a pan, heat the remaining oil and sauté the onion paste till the onions become tender. 6. Add the tomatoes and simmer for about 10 minutes. 7. Add the coconut cream and cook for about 5 minutes. 8. Add the cooked vegetables and chickpeas and cook till heated completely.

74

Squash, Eggplant, and Tomato Curry from Brazil

Ginger Garlic

Basmati with Squash

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 6 Calories 247.5 Fat 9.0g Cholesterol 20.3mg Sodium 390.9mg Carbohydrates 39.0g Protein 4.2g

Ingredients 1 lb. butternut squash, peeled, seeded and cut into cubes 2 C. minced onions 3 tbsp minced ginger 1 tbsp minced garlic 1/3 C. butter 1 1/2 C. basmati rice, rinsed and drained 1 1/2 tbsp curry powder

1/2 tsp salt 3 C. de-fatted chicken broth 2 tbsp chopped cilantro

Directions 1. In a 5-6-quart pan, melt the butter over medium heat and cook onions, garlic and ginger for about 10-15 minutes, stirring frequently. 2. Add the rice and cook for about 5 minutes, stirring occasionally. 3. Add the curry powder and cook for about 30 seconds, stirring continuously. 4. Stir in the squash, broth and 1/2 tsp of the salt and bring to a boil over high heat. 5. Reduce the heat to low and simmer, covered for about 16-18 minutes, stirring occasionally. 6. Stir in the cilantro and salt and serve.

Ginger Garlic Basmati with Squash

75

TURKEY

and Cheese Quiche I

Prep Time: 15 mins Total Time: 1 hr 10 mins Servings per Recipe: 10 Calories 286 kcal Carbohydrates 15.6 g Cholesterol 110 mg Fat 25.2 g Protein 11 g Sodium 422 mg

Ingredients 2 (12 ounce) packages frozen country style shredded hash brown potatoes 1/3 cup butter, melted 1/2 cup heavy whipping cream 2 eggs 1 cup diced cooked turkey

1 cup shredded Monterey Jack and Cheddar cheese blend

Directions 1. 2. 3. 4. 5.

Preheat your oven at 425 degrees F and put some oil over the quiche dish. Put a mixture of potatoes and butter in the quiche dish as a crust. Bake this in the preheated oven for about 25 minutes. Combine cream and eggs in a bowl before mixing it with the potatoes in a bowl. Form a layer of turkey and Monterey Jack cheese in the quiche dish before pouring this mixture over it. 6. Bake in the preheated oven for about 30 minutes or until the top of the quiche is golden brown in color.

76

Turkey and Cheese Quiche I

Turkey

and Cheese Quiche II

Prep Time: 15 mins Total Time: 1 hr 20 mins Servings per Recipe: 8 Calories 261 kcal Carbohydrates 14.3 g Cholesterol 20 mg Fat 16.3 g Protein 13.7 g Sodium 602 mg

Ingredients 1 prepared 9-inch single pie crust 1 tbsp olive oil 4 green onions, chopped 1/2 pound cooked turkey, cubed 1 cup fat-free egg substitute 7 fluid ounces fat-free evaporated milk 1/4 cup shredded part-skim mozzarella cheese

1 tbsp grated Parmesan cheese 1 tsp chopped fresh chives (optional)

Directions 1. Preheat your oven at 325 degrees F and put some oil over the quiche dish before pressing pie crust into it. 2. Cook green onions in hot oil for about 3 minutes before adding this on top of turkey that is spread on the pie crust. 3. Pour a mixture of mozzarella cheese, egg substitute and evaporated milk over the turkey mixture before adding Parmesan cheese and chives. 4. Bake in the preheated oven for about 20 minutes before turning the heat up to 350 Degrees F and baking for another 20 minutes or until the top of the quiche is golden brown in color. 5. Allow it to set for thirty minutes before serving.

Turkey and Cheese Quiche II

77

MONTEREY

Bisquick Quiche

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 6 Calories 275 kcal Carbohydrates 15.7 g Cholesterol 129 mg Fat 16.4 g Protein 16.9 g Sodium 682 mg

Ingredients 1 (10 ounce) package frozen chopped spinach, thawed and drained 1 1/2 cups milk 1 cup diced cooked turkey 3 eggs, beaten 3/4 cup baking mix (such as Bisquick ®)

1/2 cup chopped onion 1/2 cup shredded sharp Cheddar cheese 1/2 cup shredded Monterey Jack cheese

Directions 1. Preheat your oven to 350 degrees F and put some oil over the quiche dish. 2. Make a layer of spinach over the dish and then pour mixture of milk, turkey, baking mix, onion, eggs, Cheddar cheese, and Monterey Jack over this layer. 3. Bake in the preheated oven for about 30 minutes or until the top of the quiche is golden brown in color.

78

Monterey Bisquick Quiche

Hash Brown Quiche

Prep Time: 20 mins Total Time: 1 hr 5 mins Servings per Recipe: 4 Calories 525 kcal Fat 42.5 g Carbohydrates 23.3g Protein 27.9 g Cholesterol 320 mg Sodium 1722 mg

Ingredients 1 (16 oz.) package frozen shredded hash brown potatoes, thawed 1/4 C. butter, melted 5 eggs, lightly beaten 1 1/2 C. shredded Swiss cheese 1 C. cooked turkey

1/4 C. milk salt and pepper to taste

Directions 1. 2. 3. 4.

Preheat your oven to 350 degrees F and put some oil over the quiche dish. Combine flour, eggs, salt and half-and-half in a bowl of medium size Put spinach over Swiss cheese in the baking dish and then add mushrooms. Pour the previous mixture into it and add flaked turkey and some cheddar cheese over it 5. Bake in the preheated oven for about 55 minutes or until the top of the quiche is golden brown in color.

Hash Brown Quiche

79

GROUND TURKEY

Queso Enchiladas

Prep Time: 20 mins Total Time: 1 hr Servings per Recipe: 7 Calories 414 kcal Fat 18.5 g Carbohydrates 30.9g Protein 29.1 g Cholesterol 84 mg Sodium 1341 mg

Ingredients 1 lb. lean ground turkey 2 large carrots, grated 2 tbsp dried minced onion 1 diced fresh jalapeno pepper 1 (1.25 oz.) package taco seasoning mix 1/2 tsp kosher salt 1/4 C. water hot garlic-pepper sauce 1 C. plain Greek yogurt

1 (10.75 oz.) can condensed cream of chicken soup 2 C. shredded queso quesadilla (Mexican melting cheese) 7 (6 inch) flour tortillas 1/2 (14.5 oz.) can red enchilada sauce

Directions 1. Set your oven to 350 degrees F before doing anything else. 2. Heat a large skillet on medium-high heat and cook the gourd turkey, onions, carrots, jalapeño, 1/2 packet of the taco seasoning and salt till the turkey is browned completely. 3. Stir in the water, several dashes of the hot sauce and the remaining taco seasoning and simmer till the water is absorbed. 4. In a bowl, mix together the yogurt, cream of chicken soup and queso quesadilla cheese. 5. Place a tortilla onto a smooth surface and place some of the turkey mixture halfway between the bottom edge and the center of the tortilla. 6. Place 2-3 tbsp of the cheese mixture over the turkey mixture and roll the tortilla up to the top edge, forming a tight cylinder. 7. Arrange the tortillas in an 11x7-inch baking dish. 8. Repeat with the remaining ingredients. 9. Mix together the enchilada sauce and the remaining cheese mixture. 10. Place the mixture over the top of the tortillas evenly and cook in the oven for about 30-35 minutes.

80

Ground Turkey Queso Enchiladas

October’s

Prep Time: 10 mins

Tex Mex Soup

Total Time: 50 mins Servings per Recipe: 6 Calories 684 kcal Fat 30.5 g Carbohydrates 59.2g Protein 45.7 g Cholesterol 112 mg Sodium 2036 mg

Ingredients

Directions

1 tbsp olive oil 1/2 C. minced onion 3 cloves garlic, minced 2 tsp chili powder 1/2 tsp cumin 1/2 tsp oregano 4 C. water 1 (10.75 oz.) can condensed tomato soup 1 (28 oz.) can diced tomatoes 1 C. salsa 4 C. shredded cooked turkey 1 tbsp dried parsley 3 chicken bouillon cubes 1 (14 oz.) can black beans, rinsed, drained 2 C. frozen corn 1/2 C. sour cream 1/4 C. chopped fresh cilantro Toppings: 6 C. corn tortilla chips 3/4 C. chopped green onion 1 C. shredded Cheddar-Monterey Jack cheese blend 1/2 C. chopped fresh cilantro 1/2 C. sour cream

1. In a large pan, heat the olive oil on medium heat and sauté the minced onions for about 4 minutes. 2. Add the garlic, chili powder, cumin and oregano and sauté for about 1 minute. 3. Stir in the water, tomato soup, diced tomatoes, salsa, shredded turkey, parsley and bouillon cubes and bring to a boil. 4. Reduce the heat and simmer for about 5 minutes. 5. Add the black beans, corn, sour cream and cilantro and simmer for about 20-30 minutes. 6. Serve the soup with a topping of the crushed tortilla chips, chopped green onion, shredded cheese, additional cilantro and sour cream.

October’s Tex Mex Soup

81

CURRIED

Turkey Wraps

Prep Time: 5 mins Total Time: 30 mins Servings per Recipe: 6 Calories 452 kcal Fat 32.2 g Carbohydrates 12.6g Protein 27.1 g Cholesterol 109 mg Sodium 592 mg

Ingredients 1/4 C. white rice 2 lb. ground turkey 1 red onion, finely chopped 2 tbsp red curry paste, see appendix 2 tbsp tomato paste 1/4 C. water (optional) 2 limes, juiced

2 tbsp fish sauce 12 leaves lettuce

Directions 1. Heat a skillet on medium-high heat and toast the rice till browned lightly. 2. Transfer the rice into a food processor and pulse till powdered roughly. 3. Heat a skillet on medium-high heat and cook the turkey for about 8 minutes or until done. 4. Add the onions and cook for about 4 minutes. 5. Stir in the curry paste and cook till aromatic. 6. Stir in the tomato paste and reduce the heat to a simmer. 7. Add 1/4 C. of the water if the mixture becomes dry. 8. Stir in the ground rice and simmer for about 5 minutes. 9. Stir in the lime juice and fish sauce and remove from the heat. 10. Arrange the lettuce leaves onto a platter and top with the turkey mixture evenly.

82

Curried Turkey Wraps

Pasta

Salad

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 12 Calories 519 kcal Carbohydrates 50.9 g Cholesterol 36 mg Fat 27.5 g Protein 18.6 g Sodium 1438 mg

Ingredients 1 1/2 pounds seashell pasta 1 (6 ounce) can pitted black olives, chopped 2 large tomatoes, chopped 4 ounces sliced beef pepperoni sausage, each slice cut in half 1/2 cup chopped green olives

3 bunches green onions, chopped 2 cups chopped turkey 2 cups shredded mozzarella cheese 1 (16 ounce) bottle zesty Italian dressing

Directions 1. Cook pasta in salty boiling water for about 10 minutes until tender before draining it. 2. Mix pasta, green olives, black olives, tomatoes, , green onions and turkey very thoroughly before adding shredded mozzarella and dressing. 3. Serve.

Pasta Salad

83

YOGURT,

Parmesan, Basil, Turkey Panini

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 279 kcal Carbohydrates 26.9 g Cholesterol 31 mg Fat 9.7 g Protein 22.1 g Sodium 673 mg

Ingredients 3 tbsps reduced-fat mayonnaise 2 tbsps nonfat plain yogurt 2 tbsps shredded Parmesan cheese 2 tbsps chopped fresh basil 1 tsp lemon juice Freshly ground pepper to taste 8 slices whole-wheat bread

8 oz thinly sliced reduced-sodium deli turkey 8 tomato slices 2 tsps canola oil

Directions 1. Heat up your Panini grill according to the instruction of the manufacturer. 2. Spread a mixture of mayonnaise, lemon juice, yogurt, Parmesan, basil and pepper over each half of the bread before putting turkey and tomato slices over the lower half, and closing it up to make a sandwich. 3. Put some butter on top and cook this Panini in the preheated grill for about 4 minutes or until the outside is golden brown.

84

Yogurt, Parmesan, Basil, Turkey Panini

Mustard,

Pear, Mozzarella Panini

Prep Time: 5 mins Total Time: 11 mins Servings per Recipe: 2 Calories 357 kcal Carbohydrates 40.8 g Cholesterol 36 mg Fat 13.6 g Protein 18.3 g Sodium 844 mg

Ingredients 4 slices bread 1 tbsp mustard 6 slices turkey 1 pear, peeled and thinly sliced 2 dashes ground black pepper 1 C. shredded mozzarella cheese

1 tbsp light margarine (such as I Can't Believe It's Not Butter - Light ®)

Directions 1. Heat up your Panini grill according to the instruction of the manufacturer. 2. Spread mustard, turkey, pepper and mozzarella cheese over each half of the bread before closing it up to make a sandwich. 3. Put some margarine on top of each bread and cook this Panini in the preheated grill for about 4 minutes or until the outside is golden brown.

Mustard, Pear, Mozzarella Panini

85

MAPLE GLAZED

Squash

Prep Time: 10 mins Total Time: 1 hr 40 mins Servings per Recipe: 6 Calories 240 kcal Fat 8.1 g Carbohydrates 44.1g Protein 3g Cholesterol 21 mg Sodium 147 mg

Ingredients 1 (3 1/2-lb) butternut squash, halved 1/4 C. butter 1/4 tsp ground allspice 1/2 C. onion, chopped 1/3 C. pure maple syrup

1/2 C. chicken broth Salt and freshly ground black pepper, to taste

Directions 1. Set your oven to 400 degrees before doing anything else. 2. Arrange the squash halves onto a baking sheet, cut side up. 3. Bake them for about 50 minutes or till tender. 4. Remove them from the oven and keep aside to cool slightly. 5. With a spoon, remove the flesh of the squash and transfer into a bowl. 6. In a pan, melt butter on medium-low heat. 7. Add the allspice and onion and sauté for about 10 minutes. 8. Transfer the onion mixture into the bowl with squash. 9. Add the maple syrup and broth. 10. In a food processor, add the squash mixture in batches and pulse till smooth. 11. Return the pureed squash into pan with medium heat. 12. Stir in the salt and black pepper. 13. Cook, stirring continuously for about 3-4 minutes or till heated completely.

86

Maple Glazed Squash

A Vegetarian’s Day-Dream

Prep Time: 25 mins Total Time: 1 hr Servings per Recipe: 8 Calories 235 kcal Fat 8.9 g Carbohydrates 37.4g Protein 2.9 g Cholesterol 0 mg Sodium 718 mg

Ingredients 1 C. cubed red potatoes 1 large yam, peeled and chopped 4 large carrots, peeled and sliced 1 large parsnip, peeled and chopped 1 jicama, peeled and chopped 2 turnips, peeled and chopped 1/4 C. minced fresh rosemary 5 tbsp olive oil

6 cloves garlic, minced 1 tbsp sea salt

Directions 1. Set your oven to 400 degrees F before doing anything else. 2. In a large baking dish, mix together the red potatoes, yam, carrots, parsnip, jicama and turnips. 3. In a small bowl, mix together the rosemary, olive oil, garlic and sea salt. 4. Place the oil mixture over vegetables and toss to coat. 5. Cook in the oven for about 35-45 minutes.

A Vegetarian’s Day-Dream

87