Vegetable Dishes

Veggie Burgers (Janet)

6 oz raw carrots, peeled
6 oz raw parsnips, peeled
12 oz box mushrooms - Janet used Baby Bella
4 oz fresh green beans, sliced into 1/4" bits
small onion diced, about 3-4 oz.

Cut up the carrots and parsnips and put them in a covered Pyrex dish with a little water or veggie broth & steam them in the microwave (if you prefer you can do it in a double boiler).  You want them very soft.  While they are steaming, wash and dry the mushrooms and put them in the food processor with the chopping blade and mince them down to tiny bits.  Remove into a bowl to wait.  Then when the carrot/parsnip mixture is very soft, drain and pour them into the same food processor and turn it on so the mixture becomes a creamy puree/paste.  Then in a large bowl, mix together the puree, the mushrooms, the green beans and the diced onion.  It will be the consistency of chopped meat. 
Form into 8 patties. 
Heat a large frying pan, spray with Pam, and gently put the patties in. 
Cook slowly, turn carefully and turn again.  Janet found that they stick when they are turned, so when you pick up each patty give another spray before turning it over and putting it back down.  They got nice and browned, smelled wonderful, and tasted so delicious. 
I stored the extras in a single layer in a Tupperware and today reheated one after my two milk days and it was absolutely delicious.

 These veggies weigh 2-lbs raw altogether.  I made 8 burgers out of them.  Each one counts for 1/2-lb of your daily vegetable intake.

Roasted Brussels Sprouts (Debra)

Preheat oven to 450 degrees.
Wash brussels sprouts; cut  off ends and slice each brussels sprout in half. 
Add a small amount of garlic to each half (optional).
Place on flat pan and lightly spray with non-stick cooking spray. 
Sprinkle with Kosher salt (optional). 
Bake in preheated oven  for 15-20 minutes
Watch them carefully during the last 5 minutes, so that they don’t burn.

Debra says an added benefit to these brussels sprouts is that it takes a while to chew through a roasted brussels sprout piece so you feel filled and satisfied eating them.

Asparagus Stir Fry (Janice)

1 pound asparagus spears
2 teaspoons ginger
3 garlic cloves, minced
About ¼ cup vegetable broth
1 medium red onion, cut into thin wedges
1 medium red sweet pepper cut into 1-inch pieces
2 tablespoons Braggs (that tastes like soy sauce)
3 packets Stevia 

1. Snap off and discard woody bases from asparagus. If desired, scrape off scales. Bias-slice asparagus into 2-inch pieces (you should have about 3 cups).
2. In a wok or large skillet heat over medium heat garlic and ginger in vegetable broth. Cook and whisk until bubbly. Add asparagus, onion, and sweet pepper; cook and stir for 3 minutes.
3. Add Braggs and Stevia; cook and stir for 3 to 4 minutes or until  vegetables are crisp-tender. If desired, serve with a slotted spoon.

Lasagna Mexicano (Jacquie)

Sauce

5 Romano Tomatoes
3 Jalapenos (Cut the caps off)
3 cloves of garlic –chopped
2 tsp basil
2 tsp cumin
1 tsp salt
3 ripe plantains
½ eggplant  cut into strips about 1.4 inch wide
1 sautéed onion
Avocado slice
Salsa

In a large pot ½ full of water boil Romano Tomatoes and Jalapenos until the tomato skin starts to crack (do NOT throw away water).  Take the tomatoes out of water and skin them.  Place tomatoes and peppers in blender along with the chopped garlic.  Blend until smooth.  Preheat oven to 400 degrees.  Put tomato mixture in smaller pot, add basil, cumin, salt and simmer on back burner of your stovetop.  Peel and cut the plantains into 1-inch pieces and boil in the tomato water until very tender.  Once they are cooked, use a fork to mash them.  If they are too dry add some of the tomato water.  Flatten out the plantains on a baking pan.  Try to flatten to the edges of the pan in order to have a square plantain cake. Bake in the oven on 400 degrees for 25 min. Sautee onion in a spray of olive oil--again if this gets too dry add some of the tomato water.  When the plantains are finished baking, cut into pieces about the shape of a bread pan.  You should have three or four pieces.  Pour a small amount of tomato sauce in the bread pan, then a layer of plantain, sauce, then a layer of eggplant, sauce, layer of plantain, sauce, Layer of onion, sauce, layer of plantain, sauce.  Lower oven temperature to 325 degrees and bake for 30 min.

Jacquie said she didn’t eat it until two days later and it was awesome!

Vegetable Latkes (Susan)

1 Parsnip
1 Zucchini
1 Carrot
1 Onion
[weigh and count towards your veggie allowance]

Shred together
Form into pancakes

Sauté in Pam until golden brown
Sprinkle with Kosher Salt
Serve with legal apple sauce

Mitchie’s Crunch-worthy Mind-blowing Veggie Crackers

The problem with working with many veggies is their moisture content, which is why they don’t get “crisp.” Especially ones like eggplant that contain a lot of water. So here is my solution to the problem, and a super treat that you can take with you, use in dip, (yeah Janet, like crackers or potato chips!) or just munch right down. The recipe is totally unique, and as far as I know, has never been done before, and also solves some ongoing perplexing problems such as making spices stick.

Find an eggplant that is long and thin rather than shaped like a light bulb. Peel and slice the EP into thin, round slices (like a cucumber), less than ¼ inch if you can. I use a chef’s mandolin so it is easier to get uniform slices.

Take 6 sheets of paper towels, and lay 3 of them down on a cutting board type surface. Distribute the EP slices completely covering the paper towels, leaving about ½ inch between slices. Place the 3 remaining paper towels over the slices like a paper towel sandwich. Take heavy rolling pin (or large heavy jar if you don’t have a rolling pin) and press down hard and literally squeeze out the moisture from the slices. You may have to turn them, or use a few more fresh paper towels until they almost stop yielding fluid.

Now here is the coolest part! Remove the paper towels and sprinkle the slices (which will now be very thin) with your favorite spices. I love Kosher Salt and/or Adobo (your choice); you can use paprika, chili powder, almost anything. Take the rolling pin and literally roll the spices into the slices!!!! Now place the slices, spiced-side down, directly on the cutting board-type surface and lightly sprinkle the backs and re-roll.

Place the slices on a perforated material such as a screen, a wire rack, a baking tray with holes, etc, and bake them in a medium temp over (325 – 350) until they are crisp. Don’t let them burn, just brown. EP CRISP CHIPS. THEY WILL WOW YOU! Great to dip in salsas, guacamole, etc. etc. or eat ‘em plain!

You do NOT need Pam or sprays of any kind!!!!!!!!!

THESE ARE SO DELICIOUS AND CRUNCHY!!!!!          It sounds much, much, harder to do than it is. 

Bobbi's Zucchini Sticks

Bobbi sent us a recipe saying she's no gourmet cook but she experimented with some zucchini sticks that turned out pretty good.

2 zucchini cut in half (do not peel) and then cut strips about the size of a French fry.  
Lay them on a lightly sprayed (PAM) cookie sheet and then spray directly on to vegetables.
Sprinkle garlic and salt. (You can use any seasonings you like on these.)
Bake for approximately 30 minutes at 350 degrees.  Watch them closely as they will easily burn.

Leigh's grilled vegetables

Here's a great grilled veggie recipe a member on the program told us about.  She said it was easy and delicious!

Portobello Mushrooms
Red Onions
Red Peppers
Squash
Zucchini

Spray all above with Pam and sprinkle dried garlic chips and salt/pepper to taste.  Grill until tender (I have a basket that fits on my grill to keep them from falling in).  In the meantime, I roasted several cloves of garlic (probably 1/3 of a cup) - in the oven - sprayed with Pam - roast until very brown, I like mine crunchy.
Then toss together -
Excellent and very filling

Colorful Veggies (Soni)

Your favorite vegetables
1 to 2 Tablespoons lemon juice or vegetable broth
Pinch of parsley
2 Tablespoons chopped onion
Fresh garlic to your taste
Fresh ground pepper

Sautee veggies in all the ingredients until they take on a bright color (not until they are soft).

Guacamole (Val)

1 Avocado, peeled and cut off seed
1 small onion, quartered
1 medium tomato, quartered
1 rounded teaspoon chopped garlic
Cilantro (fresh adds a better bite; use about 3 sprigs)
Chili powder
Several drops of green pepper Tabasco
About 1 lemon's worth of lemon juice

Put all ingredients into a food processor and process until desired texture.  
If you process on "pulse" a few times, it will be chunkier. 
I divide this into two days worth--it comes to about 18 ounces usually.  
You can use it as a salad dressing or as a dip for your veggies.

Gilda’s Guacamole (Gilda)

 1 Haas avocado
Mash with fork to consistency you like
Add 2 tablespoons lemon juice
1 tablespoon grated onion
1 clove garlic, crushed
½ to 1-teaspoon chili powder, to taste
¼ to ½ teaspoon salt, to taste
1 Roma tomato, seeded and diced in very small dice
Mix together.
Note from Gilda:  I like to add the tomato dice for additional texture.  You can add cilantro. 
It’s great to add to salads but I like it as a dip for crudités. 

Baby Carrots with Lemon and Parsley

1 lb baby carrots
2-3 packets of Splenda
Very light spray of butter-flavored PAM (or equivalent)
1-1/2 tablespoons parsley, chopped
Salt and pepper to taste

Place the carrots in a saucepan and cover with water.  Add the Splenda and cook until just soft.  Drain and return to the pan.  Add the butter spray, lemon juice, and parsley.  Stir well.  Taste test for seasoning.  Serve warm.  Use over 2 days.  Can be warmed in microwave. A suggested variation of this recipe is to add onion.

Brussels Spouts (Phyllis)

Preheat oven to 400.  Place sprouts in foil plan and spray with cooking spray and sprinkle with Kosher salt.  Roast, shaking pan to turn the sprouts until they are brown (not burnt).  Cut in half and add to a salad.

Mushroom Assortment (Phyllis)

Phyllis found a box of assorted mushrooms (Shitake, oyster, and Bella) at the grocery store and sautéed them using non-stick cooking spray.  They gave off lots of liquid so were easy to cook.  She added the mushrooms to a salad.  The oyster mushrooms are "very very chewy and add a nice texture to your salad."

French Green Beans (Phyllis)

Heat a non-stick skillet sprayed with non-stick spray.  Use fresh French-style string beans (the very skinny ones).  Trim the beans and toss in the pan.  Stir fry them until they are blistered.  Phyliss's son swears they taste like French fries!

Baba Gannouj (Tangy Eggplant Dip) (Kim)

2 medium eggplants
2 garlic cloves, pressed
Juice of 1 lemon
2 tablespoons chopped fresh parsley (optional)
1/2 tsp salt
Black pepper to taste

Directions

Preheat oven to 300 F. Pierce eggplants with a fork and bake whole until eggplant begins to deflate (about 40 minutes). Let cool, scoop out insides and mash with a fork. Add remaining ingredients and mix well. or pulse in food processor briefly.

This goes great with the eggplant chips, or carrot sticks.

Vegetables A la Greque

1 Tablespoons olive oil (only if you're on maintenance), PAM if you're on the diet
2 medium fennel bulbs, thinly sliced with feathery leaves reserved
1 medium size onion, chopped
2 cloves garlic, crushed
1 Tablespoon coriander seeds, lightly crushed
4 medium tomatoes, peeled and chopped
1/2 medium cauliflower, divided into florets
3/4 cup green beans, trimmed
1-1/2 cup button mushrooms, halved or quartered
Salt and freshly ground black pepper
2 to 3 Tablespoons chopped fresh parsley

Warm the oil in a large saucepan over moderate heat.  Add the fennel and onion.  Cover and cook for 5 minutes.  Add the garlic, coriander seeds, and tomatoes and cook, uncovered, until the vegetables are tender and any liquid has disappeared.  In a separate pan, steam the cauliflower and green beans until just tender.  Once the fennel and tomato mixture is ready, add the mushrooms and cook gently for 3 to 4 minutes.  Stir in the cauliflower and green beans and season with salt and black pepper.  Remove from heat and set aside.  Sprinkle with parsley and serve warm or cool.  Serves 2 to 4.

Ratatoulle (Mofash)

Eggplant (skin on) cut into small squares
1 zucchini (skin on) cut into small squares
4 plum tomatoes
1 Vidalia onion
V-8 low-sodium juice

Combine and place in a 13 x 9 glass baking pan, topping with V-8 low-sodium juice.  Bake for 1 hour, 20 minutes at 375 degrees.  The flavors meld wonderfully and this dish may be enjoyed hot or cold.

Grilled Veggies (Arlene)

Grilled Veggies are a great way to prepare just about any type of vegetable... eggplant, zucchini, portabello mushrooms, asparagus, string beans, carrots...

Spray veggies with a light coating of PAM or similar spray.  Add fresh ground pepper and some salt.  Grill or broil.  You can make enough for several days as these veggies can be eaten hot or cold.  Arlene spreads the veggies over a bed of baby greens or arugula (greens don't weigh a lot so you can have plenty of them).

Vegetable Stew (Dr Schwartz)

1 eggplant, diced into 1-inch chunks
1 green bell pepper, cut into 1-inch squares
1 red bell pepper, cut into 1-inch squares
3 zucchini, sliced 1/2-inch thick
4 tomatoes, cut into 1-inch chunks
1 large onion, chopped
3 cloves garlic, minced
1/2 lemon
PAM
1 teaspoon dried thyme or 1 tablespoon freshly chopped
1/4 cup fresh basil, chopped or 1 tablespoon dried
2 bay leaves
1 teaspoon salt
1 teaspoon black pepper

Sauté onions in a small amount of PAM until they are translucent.  Add garlic, thyme, basil, salt, pepper, and bay leaves.  Cook about two minutes.  Add tomatoes.  Simmer uncovered for 30 minutes, stirring occasionally.

Add eggplant, zucchini, red and green peppers.  Simmer covered for about 15 minutes or until the vegetables are tender, stirring occasionally but do not break up the vegetables.

The dish can be served immediately but is best if allowed to chill overnight so the ingredients meld.  It then can be served cold, at room temperature, or heated.

Green Beans with French Herbs

1 lb green beans, ends trimmed Light coating of Butter Buds spray 1 teaspoon minced garlic 1/2 cup chopped scallions 1/4 teaspoon dry oregano 1/4 teaspoon dry thyme 1/4 teaspoon dry tarragon 1/4 teaspoon dry marjoram 1/4 teaspoon freshly ground black pepper

On rack in a covered saucepan, steam beans until tender, about 5-10 minutes.
Drain and plunge into cold water.
Drain well.
Heat non-stick skillet with Butter Buds spray, medium heat.
Add garlic and scallions and sauté for 2 minutes.
Stir in beans and seasonings.
Sauté and stir until all are heated throughout.
May be served hot or at room temperature.

Italian String Beans

String beans 
Small can of V-8 juice
1/2 package of Good Seasons Basil
Good Seasons dry vinaigrette salad dressing as seasoning

Steam string beans and set aside.
Mix V-8 and salad dressing.
Pour mixture over steamed string beans.
Eat cold, room temperature, or any way you like.

Green Beans with Roasted Red Bell Peppers

1/2 lb green beans, ends removed, steam or cook for 5 minutes in boiling water
Spritz of PAM
1 teaspoon garlic, minced
1/3 cup roasted red peppers (canned) diced
Salt and freshly ground pepper to taste

Heat the oil in a skillet.  Ad the beans and cook until just soft.  Add the garlic and peppers.  Spray Pam in skillet.   Add cooked beans.  Add the garlic and peppers.  Cook for 2 minutes longer.  (Add a little water or veggie broth if necessary.  Taste test for seasonings.
Serve warm.  Makes 3-4 servings.

Creole Green Beans  (the full flavors of Louisiana cooking complement green beans)

1 medium onion, diced
1/2 teaspoon garlic, minced
2 cups crushed tomatoes (canned)
Hot sauce, to taste
1 1/2 lbs green beans

Combine onions and green pepper with 2 teaspoons of water or vegetable broth in a saucepan.  Cook until just soft.  Add garlic and cook for 1 minute longer.  Add tomatoes and hot sauce and simmer for 30 minutes over low heat.  Snap the ends off the beans and cook in boiling water until soft.  Drain and toss them in the sauce and serve warm.

Mashed Cauliflower (Gilda)

Sauté onions in a little PAM until they get nice and brown. 
Cook the cauliflower until it is VERY soft.  (I steam the florets so they are more nutritious.)
Mash the cauliflower, add the sautéed onions, season with salt and pepper if you wish and enjoy.  It is delicious. YUM!

Hint:  To caramelize onions, cook them very slowly until they get nice and brown.  (I start with a spritz of PAM but keep adding a little veggie broth or water to keep them going.) 

Roasted Cauliflower (Kate)

Preheat oven to 475

Chop up head of cauliflower into florets
Line a 9 x 13” pan or large cookie sheet with foil.  Spray foil with PAM.  Spread florets in pan/tray.  Spray florets lightly with PAM.  Sprinkle with salt and pepper to taste.
Roast in the very hot oven for 30-40 minutes.  Check and stir the florets every 10-15 minutes.  They should get nice and brown and maybe even a little crispy at the tips.

Let cool a bit and enjoy.

Variation:  Roasted Broccoli--same as above, cut florets 1" size - they cook faster and crispier.

NOTE: The browning is key, it makes them rich and caramelized. If you've already had most of your veggies for the day, don't roast a whole head of cauliflower at once because you might eat the whole thing! I've never tried eating these leftover, so I'm not sure how they hold up. Also, I haven't yet tried this with broccoli, but I imagine it's similarly delicious.

Latkes (Mitch)

Cook up your cauliflower
Mash until it reaches a rough potato-like consistency
Add finely grated yellow onion into the mixture.
Add salt, pepper, butter buds, chopped green onions
and/or some very dry mushrooms if you like.
Spray a medium low heated pan with Pam

Spread the mixture out into latke-shaped dollops.
Make them pretty thin, and watch them so they don't burn.
Flip them over and brown the second side. Repeat flipping.
(I sprayed the tops slightly with Pam also before flipping.)
I have also tried this recipe using spaghetti squash instead of cauliflower, and actually preferred it.
I also used more onion and left it in longer pieces.

Zucchini “Chips” (Kate)

Slice some zucchini VERY THIN—paper thin.  Use a mandolin if you have one.
Spray a cookie sheet with PAM (foil lined or not, doesn’t matter) and lay out the slices and give them a slight spritz.
Sprinkle with salt and paper to taste.
Bake at 450 until brown and crispy.

Check them often and flip them over if they seem to be cooking only on one side.  The slices have to be VERY thin in order to get crispy.  Carrots also make pretty good chips if you can cut them thin enough.

Wilted Greens with Garlic (Lynda)

Vegetarian Chili (Kate)

Use a spray of PAM olive oil and softened some garlic and onions. 
Add chili powder and whatever veggies you have in the house (all chopped in tiny pieces). 
Examples: carrots, mushrooms, squash and even leftover asparagus.
Let them sauté for a few minutes. 
Add diced tomatoes and crushed tomatoes to cover and cooked for an hour.
The liquid will reduce and it will smell wonderful! 
IServe in a bowl with a glob of guacamole in the middle.
You can barely taste the individual veggies. 
Variation:  Use a package of Miracle Noodle mini-pearls or Orzo

Vegetable Fajitas (Annie)

Grill in a basket, peppers, Portobello mushrooms and onions.
Spray lightly with PAM cooking spray (flavor of your choosing).
Season with fajita seasoning.
Wrap in wilted lettuce leaves (Boston lettuce works best.  Red leaf or green leaf is tender too).
Microwave for 15 seconds.
Spice with fresh salsa (home made or store-bought that has no oil, vinegar, or sugar).

Faux Chow Mein (Gilda)

Prepare all the veggies and ingredients so they’re at hand.  It just takes about 5 minutes to cook
1 large onion, cut in half and sliced (about 1-1/2 – 2 cups)
2 ribs celery, sliced on the diagonal (about 1 cup)
1 clove garlic, minced
Mushrooms, sliced (about 1 cup)
½ - 1 c. fresh bean sprouts
¼ - ½ c. water chestnuts, sliced (optional)
1 c. veggie broth or ½ c. water/½ c. broth
Braggs Liquid Amino Acids
1 teaspoon. Xanthan gum (or more as needed)

Spray pan with PAM.  Stir-fry onions and celery about 3-4 minutes until wilted. Add mushrooms and garlic and stir fry about another minute. Add the liquid, cover and cook about 3 more minutes. Mix Xanthan gum with a little liquid to remove lumps, Add Bragg's Liquid Amino Acids and add to pot. Add the bean sprouts and water chestnuts.  Cook another minute or two until bean sprouts lose the raw taste.

Check thickness of sauce and adjust if necessary – adding more to thicken, or adding more liquid if too thick.
Also may need some salt
It’s good even without the crispy noodles.
On transition, you can add slivers of chicken – then it’s Faux Chicken Chow Mein!!!

Veggie Kabobs (Mitch)

Health Slaw (Cathy)

Thinly shred green cabbage, red cabbage, Vidalia onion, carrots.

Toss well with fresh squeezed lemon, Splenda and a pinch of salt & pepper.

Sweet "Citrusy" Carrots (Cathy)

Cut carrots, cook in 1" of lightly salted water until al dente. Drain water. Add a little orange rind, a packet of Splenda (optional), dash of nutmeg, a shake or two of Butter Buds, and a few drops of sugar-free ZERO CALORIE maple syrup (optional). Cook a few more minutes to blend flavors.

Green Beans, Mushrooms, and Caramelized Shallots (Cathy)

Steam green beans al dente, set aside to drain.
In butter flavored Pam, sauté 2 finely chopped shallots till lightly browned. Put approx 1/2 of the shallots aside.
Add green beans to 1/2 of the shallots remaining in pan. Season with salt, pepper, and garlic powder.
Cook for 5 minutes over high heat, toss well; place beans in serving dish.
Spray pan with Pam, add one package of thin sliced mushrooms and the remaining shallots into the pan.
Cook over high heat until mushrooms are well browned.
Season with salt and pepper and spoon over green beans.

Pan-Roasted Brussels Sprouts (Cathy)

Remove outer leaves and stems from sprouts. Cut sprouts in half, lay halves flat side down, cut 1/4" julienne slices (a lot of the leaves will separate). In olive oil Pam, sauté sprouts over med-high heat until they soften and start to brown. Season with salt, pepper and a squeeze of fresh lime.

Baked Butternut Squash (Gilda)

I prefer to bake it but you can use the microwave too. If you bake it, it does take about 45 - 50 minutes at 350 to get it nice and soft. I cut it in half, remove the seeds (You can bake them in a little dish at the same time - give them a spritz with Pam and watch closely since they get done quickly) - Place the squash cut side down. Prick it with a fork to test that it's done. Then scoop out the squash and put it in a little baking dish - give it a dash of salt, pour on the SUGAR FREE ZERO CALORIE maple syrup and sprinkle the cinnamon and put it the oven (or toaster oven) for another 5 minutes. You can mash it if you prefer or leave it in lumps - whatever you like but the texture is smoother and creamier than the acorn squash - more like sweet potatoes. Also you can add some nutmeg and ground cloves, orange zest. But that's optional - it's good either way.

Cabbage Health Salad (Gilda)

1 small cabbage, shredded (about ¾ lb)
1 carrot, peeled and shredded
¼ red bell pepper, thinly sliced
¼ green bell pepper, thinly sliced
½ small onion, grated
Combine:
¼ c. lemon juice
¼ c. water
1 tsp salt
ground pepper
2 packets Splenda (about ½ tsp or more to taste)
Mix well and taste to adjust salt and sweetener.
Pour over cabbage mixture and squash with hands to
Combine real well. Put in container, cover and refrigerate..

Cabbage Rolls (Snowbunny)*

Cucumber Salad (Gilda)

1 – 2 cucumbers, peeled and thinly sliced on mandolin or food processor
2-3 scallions, chopped
Combine:
¼ c. lemon juice
2 packets Splenda (or more to taste)
½ tsp salt
Pour over cucumbers and scallions and marinate for several hours before serving.

Cabbage Rolls (Gilda)

For the filling: sauté onions, garlic, and whatever veggies you want (carrots, parsnips, celery, broccoli, cauliflower, spinach, cabbage, etc. etc. Three or four are enough. Janet made it with a bag of carrots, broccoli and cabbage she found at the supermarket) Cook about 20 minutes.

Make a good tomato sauce - sauté onion, garlic - dump in a can of pureed or diced tomatoes and flavor with thyme, oregano, basil or any other herbs of your choice, salt and pepper to taste.

Steam cabbage leaves to wilt so you can roll them up. (You can chop up the center leaves for some of the filling)

Put filling in cabbage leaf and roll up. Place seam side down in baking dish. Cover with tomato sauce and put in 350° oven to bake for about 35 - 40 minutes. Can be made a day ahead and reheated. Will taste even better.

Sweet and Sour Cabbage (Gilda)  

 Small onion – minced

2 cloves garlic – minced or crushed

1 lb cabbage – cut in 1” squares

½ cup sugar free apple sauce

½ cup tomato sauce – ( I used organic Muir Glen)

Lemon – juiced

Splenda

Salt

Spray sauce pan with Pam.  

Sauté onion and garlic until onion gets translucent, watching that they do not burn.  (Add a little vegetable broth or water if necessary.)

Add tomato sauce, applesauce, ½ cup water, lemon juice, approx. 2t. Splenda and 1t. salt.

Simmer a minute or so and check for taste.  It should have a nice sweet and sour taste.  Adjust seasoning if necessary.

Add cabbage, stir and add some water if mixture looks too thick.  

Cook for 30 – 40 minutes.  Re-taste and adjust seasonings.

Tastes even better next day.

Baked Acorn Squash (Leslie)

The easiest way to cook the acorn squash is to cut it in half, place it in a baking pan, cut side down, add about an inch of water to the pan and either microwave it (approx. 10 - 15 minutes) on high or bake it at 350 until it's soft.

I liked it with Walden Farm's pancake syrup and cinnamon. Kind of like a sweet potato.

Bean Sprouts Pasta (Maggie)

Sauté some bean sprouts in a pan sprayed with Pam.
Sauté some spinach, mushrooms and onions
Add some seasoning
Put on top of bean sprouts.

real substitute for pasta...
You can put tomato sauce or crushed tomatoes on top too.. anything you like....

Bok Choy Quick Stir Fry (Nancy)

Onion, carrot, fresh garlic celery, zucchini, yellow pepper,
bok choy, fresh ginger, finely grated. Pam, salt/pepper
Cut all vegetables bite size. Spray Pam in wok or large frying pan.  Let it get hot.
Add garlic, onion on high flame.
Then add vegetable from least water content to most water.
So, carrots next, stir constantly.
Once starting to cook a little, add celery, then zucchini,
then yellow pepper, then whites of the bok choy, then green tops last.

Toss over hot flame and squeeze fresh ginger juice over the entire stir fry.
Add salt/pepper to taste.

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