Easy Meat-free Spaghetti Bolognese

It’s easy to make a delicious and hearty meat-free bolognese sauce. In celebration of national nutrition month, try this healthy sauce with your favorite pasta.

Meat free spaghetti bolognese

Easy Meat-free Spaghetti Bolognese    

6 oz. Lightlife Smart Ground original (1/2 of a 12 oz. package)
1 medium yellow onion, chopped
½ green pepper, chopped
½ cup sliced mushrooms
3 cloves garlic, minced
1 tsp. dried basil (or 1/2 cup chopped fresh)
1 tsp. dried parsley
1 tsp. dried oregano
¼ tsp. red pepper flakes
¼ tsp. ground pepper
1 24 oz. jar your favorite marinara sauce
Olive oil

1)      Add 1 or 2 tbsp. olive oil to  deep saucepan on medium-high heat. Add chopped onions and sauté about 7 minutes. Then add green pepper and sauté about another 5 minutes. Veggies should be tender. Stir in all spices.

2)      Add mushrooms and sauté about 5 minutes.

3)      Add minced garlic and stir in. Add smart ground and sauté an additional 5 minutes or so.

4)      Pour in marinara sauce. Bring to a quick boil , then reduce heat to simmer and simmer about 10 minutes.

5)      Serve over your favorite pasta. I used half-whole wheat/half regular spaghetti.

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Mock Beef and Broccoli

If you love Asian take-out, but have trouble finding a vegetarian or healthier version, you’ll love this veg version of beef and broccoli. So good, you may find yourself craving it weekly – and that’s without any added MSG. So why phone for take-out when you can make such an awesome dish at home?

Mock Beef and Broccoli

Mock Beef and Broccoli

16 Gardein brand mock beef tenders, cut in half
2 heads of broccoli, broken into florets
½ of a red pepper, cut into thin strips
½ cup of chopped bok choy (optional)
½ of a sweet onion, chopped
2 cloves of garlic, minced
3 tbsp. canola oil
2 tbsp. soy sauce

Sauce

1/3 cup low-sodium vegetable broth
¼ cup soy sauce
3 tbsp. sirachi sauce (or to taste)
½ tsp. sesame oil

1)    In large wok on medium-high heat, add canola oil and 2 tbsp. soy sauce. Add chopped onion and sauté about 5 minutes.

2)    Add the broccoli and sauté another 6-7 minutes, stirring occasionally.

3)    Add the bok choy and red pepper and sauté another 5 minutes or so.

4)    Add the minced garlic. Saute veggies until tender.

5)    Add the mock beef tenders and sauté a couple minutes more.

6)    Mix the sauce ingredients together in a separate bowl. Pour over the stir fry in the wok and stir together.

7)    Serve with brown rice. Yum!

Serves Two.

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Turkish Lentils and Carrots

Last weekend I went to a fabulous hole in the wall restaurant in Virginia Beach called the Mayflower Cafe. It features Turkish/Mediterranean food. My mom, who is a picky eater, and both of my nieces, who can be picky at times also, were really happy with their meals. I ordered eggplant stewed with tomatoes served with rice pilaf. I had some leftovers and decided to make a lentil dish to go with them. In keeping with the Turkish theme, I looked up some different recipes and put together my version of Turkish lentils.  Turned out great.

Turkish Lentils and Carrots

Turkish Lentils with Carrots

1 cup of lentils (I used green lentils)
3  cups water or low sodium veggie broth
1 medium yellow onion, sliced thin
3 carrots, peeled and chopped
3/4 cup chopped kale (optional)
1 clove garlic, minced
1 tsp. paprika
¼ tsp. cayenne pepper
¼ tsp. black pepper
Low sodium salt, to taste
Olive oil

1)      Put lentils and water or broth in a medium-sized kettle. Bring to a boil, immediately reduce heat and simmer covered for about 25-30 minutes (until lentils are tender but not mushy).

2)      Meanwhile, add a couple of tbsp. of olive oil to a deep, large skillet. Add sliced onion and carrots (and kale, if you decide to add it) and sauté until onion is nicely caramelized  and carrot is tender– about 15 minutes.

3)      Add minced garlic and spices and sauté a few minutes.

4)      When lentils are done, drain any excess liquid and add them to the skillet. Stir everything together and cook another 5 minutes or so to marry the flavors.

Makes 4 or 5 good sized servings. Serve as a main dish with quinoa or brown rice. Spinach, kale or other greens served alongside the lentils and rice makes for a delicious and healthy meal. A little garlic naan rounds it all out.

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Mom’s Homemade Bean Enchiladas

Enchiladas from a Mexican restaurant can’t compare with these homemade enchiladas. They come out of the oven ooey gooey, but much lower in fat and salt than the restaurant version. And they are also packed with nutritious beans, lycopene-rich tomato sauce and spices. My mom has made this casserole for special occasions for years, and now I’m making it too. Try it once and it might become part of your family’s traditions too.

Mom's Homemade Bean Enchiladas

Mom’s Homemade Bean Enchiladas

2 cans refried beans OR 2 cans pinto beans (mashed)
1 medium onion chopped
2 tsp. Chile powder
1/4 cup grated low-fat cheddar (or Mexican blend) cheese or daiya vegan cheddar
12 flour or whole wheat large tortillas
1/2 lb. grated low-fat cheddar (or Mexican blend) cheese or daiya vegan cheddar

SAUCE FOR ENCHILADAS
2 cups tomato sauce (two 8 oz. cans)
2 cups water
4 tsp. dried minced onions
1/2 tsp. salt
1/2 tsp garlic powder
1 tsp. Chile powder

Preheat oven to 350 degrees.

1) Mix the first four ingredients together.

2) Simmer sauce ingredients together.

3) Spoon bean mixture into tortilla shell, add tsp. of sauce, and sprinkle with cheese.

4) Roll tortilla and place each in long baking dish. Pour remaining sauce over rolled tortillas. Sprinkle with remaining grated cheese.

5) Cover and bake at 350 degrees for 25 minutes. Serve with chopped tomatoes, lettuce, sour cream, sliced avocado, black olives and/or salsa.

Serves 5 or 6.

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Spaghetti Casserole

Everyone needs at least a few go-to casserole recipes. A casserole is a whole meal in one dish. It’s the perfect dish to make when you want to prepare something ahead of time to free you to be with your guests. Make it the night before and then bake it right before everyone comes over. Or, of course, you can make a casserole when someone you love needs a meal. Perfect drop-off food for couples with a new baby, new neighbors, or when you want to make a busy friend’s day. Casserole and comfort food are synoymous.

Spaghetti Casserole

This spaghetti casserole is super yummy and fairly easy and inexpensive to make. I have made it three times in the last month.

Spaghetti Casserole

1 pound dried spaghetti (most boxes are 1 pound)(you can use brown rice spaghetti if following a gluten free diet) – cooked according to package directions

1 jar of your favorite tomato-based pasta sauce (about 25 oz.)

1 small can of tomato sauce (about 6 oz.)

1 medium-sized yellow onion, chopped

½ green pepper, chopped

3 cloves garlic, minced

6 – 8 button or cremini mushrooms, chopped or sliced

2/3 cup ground veggie burger

1 tsp. each of basil, oregano, crushed red pepper and parsley

Optional: layer in a small sprinkling of reduced fat mozzarella cheese or daiya Vegan mozzarella cheese between each layer and sprinkle cheese on top, if desired. You won’t miss the cheese though if you leave it out. I’d even go so far as to say, it’s better without the cheese

Olive oil

1)    In large sauce pan, heat 1 or 2 tbsp. of olive oil on medium-high heat. Add chopped onion and sauté about 8 minutes, until tender.

2)    Add chopped green pepper and sauté another 5 minutes. Add veggie burger and stir in with the onion and pepper. Saute a minute or two.

3)    Add garlic and sauté a minute more. Then add mushrooms and sauté a couple of additional minutes. Add more olive oil, as needed.

4)    Pour in tomato sauce and pasta sauce. Add all spices. Stir and simmer about 10 minutes.

5)    Grease a large, deep casserole dish with olive oil. Ladle enough sauce into the bottom of the dish to cover the bottom. Add a layer of spaghetti, and then another layer of sauce.

6)    Repeat layering 3 or 4 times until you have used all of your ingredients.

7)    Cover with foil and bake in a preheated 350 degree oven for 30 minutes. Remove foil and bake another 20 minutes.

Serves 6-8 people. Reheat leftovers in microwave. Makes good leftovers.

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Lunchbox Enchilada

Are you tired of the same old sandwich for lunch? Or spending more than you would like at a lunch place near your office? Here’s an easy idea to spice up your lunch routine. Whips up in less than 5 minutes.

Ingredients for Lunchbox Enchilada

Lunchbox Enchilda

1 small tortilla (I use whole wheat)
2/3 cup of vegetarian refried beans
1/3 cup of low-fat cheddar or other Mexican style cheese (or Vegan cheese)
1 cup of your favorite salsa

1) Place tortilla flat on a plate. Add the refried beans on one side of the tortilla. Add a sprinkling of the cheese. Fold up the tortilla, tucking in the edges.
2) Place the enchilada you just made in a container you can take to work. Pour the salsa over it and then sprinkle the remaining cheese on top.
3) When you are ready to eat lunch, put it in the microwave for about 2 ½ minutes or until cheese melts.

Lunch for one.

Lunchbox Enchilada

Lunchbox Enchilada

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Authentic Greek Salad

Did you know that authentic Greek salad does not contain lettuce as an ingredient? I did not know this until last week.

Authentic Greek Salad

While on vacation in the Outer Banks, my friend Eleni (who is from Greece) created a Greek feast for our group. Her menu included:

• Homemade Spanikopita
• Pastichio (she made the traditional casserole, but made a mini version that substituted spinach for the meat for the three vegetarians in our group – it was delicious!)
• Homemade bread (seriously)
• Greek Salad

I helped with the cooking and Eleni assigned me to cut up vegetables for the Greek salad. She informed me that the real deal does not have lettuce as an ingredient. Seriously. But it was truly delicious, and a great accompaniment to the pasta.

Authentic Greek Salad

3 or 4 tomatoes, chopped into wedges
1 English cucumber, cut into slices
1 medium yellow onion, chopped
1 green pepper, chopped
2/3 cup of pitted calamata olives
1 large handful of fresh parsley leaves
About ½ cup of reduced fat feta cheese, broken into small pieces
¼ cup extra virgin olive oil (add more or less to your taste)
¼ cup balsamic vinegar (add more or less to your taste)
Salt & pepper to taste

1)    Prepare vegetables and add to a large bowl.

2)    Mix in the feta cheese, olives and parsley.

3)    In a small bowl, whisk together the olive oil and balsamic vinegar. Pour onto the salad and mix well.

Makes enough salad (as a side salad) for about 6 people.

Friends at the Beach (Eleni is in the middle)

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Spicy Red Lentil Soup

My friend Shobha is from India and she is also a fabulous cook. She frequently makes a delicious, spicy lentil soup, and if she comes to town, she will sometimes bring me a big container of it. I love it! The other day I was craving that lentil soup, and unable to reach Shobha for the recipe, so I looked up a few recipes online and came up with a soup that turned out great. I used red lentils I found in the bulk food section of Whole Foods, some select fresh veggies, and a bunch of spices. Oh–and don’t forget the fresh cilantro. It really brightens the soup.

 

Spicy Red Lentil Soup

Spicy Red Lentil Soup

1 cup red or yellow lentils
2 carrots, sliced
1 tomato
3 cloves garlic, diced
½ small onion, chopped (small chop)
1 jalapeno pepper, diced (if you don’t like spicy food, you can omit the jalapeno)
1 tsp. grated fresh ginger
2 ½ cups low sodium vegetable broth
2 cups water
1 tsp. curry
1 tbsp hot curry
1 tsp. cumin seeds
½ tsp. garam masala (optional)
½ tsp. red pepper flakes
Olive oil
Salt & pepper
2 handfuls of fresh cilantro

1)    In a large pot, add 1 tbsp. of olive oil, chopped onion and sliced carrots. Saute a few minutes.

2)    Add all spices, except fresh cilantro and stir.

3)    Add garlic, fresh ginger, and jalapeno and stir. Add lentils and stir.

4)    Add vegetable broth and water. Bring to a boil, then reduce heat and simmer about 20 minutes.

5)    Pour into bowls and top with fresh cilantro leaves.

Makes 3 servings. Serve with crusty bread, garlic naan, or basmati rice.

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Vegetarian Irish Cottage Pie

Okay, I know St. Patrick’s Day is over, but is the celebration? Of course not! Where I live, there are St. Patrick’s Day festivals going on for a couple of weeks after St. Patty’s Day. With that in mind, I thought I would share with you the recipe for the dish I made on March 17, because it’s a great dish to make to celebrate all things Irish.

Vegetarian Cottage Pie

Vegetarian Irish Cottage Pie

I made this dish for St. Patrick’s Day and am happy to report it turned out great and also made good leftovers. Easily make it vegan by leaving out the egg.

1 package Light Life Smart Ground Originals Veggie Crumbles (12 oz.)
1 medium yellow onion, chopped
4 cups cabbage, chopped
3 carrots, sliced
1 cup vegetarian broth
Olive oil
3 russet potatoes, peeled
2 tbsp. Smart Balance
About ½ cup skim milk
1 organic, cage free egg, well beaten (optional)
1 tsp. garlic powder
1 tsp. oregano
1 tsp. thyme
1 tbsp. parsley
Dash of nutmeg
Salt & Pepper

1)    Sprinkle olive oil over carrots and place on greased cookie sheet in 425 degree preheated oven. Roast for about 10 minutes.

2)    Boil water in large sauce pan and add peeled and chopped russet potatoes. Boil until fork tender, about 10 minutes.  Drain and mash with potato masher. Add skim milk and smart balance, salt and pepper.

3)    Meanwhile, in medium saucepan on medium-high heat, add olive oil and chopped onion.  Saute about 5 minutes.

4)    Add Veggie crumbles and sauté another 5 minutes. Then add cabbage and sauté 5 minutes more.

5)    Add roasted carrots, garlic powder, oregano, thyme, parsley, nutmeg and pepper to veggie crumble mixture.

6)    Spray nonstick cooking spray in large casserole dish. Add veggie crumble mixture to the bottom of the casserole.

7)    Mix beaten egg in with mashed potatoes. Spread mashed potato mixture over the top of the veggie crumble mixture.

8)    Bake at 375 degrees for about 35 minutes. Potatoes should be lightly browned.

 Makes 6-7 servings.

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Make it Morocco

Mococcan Stew with Couscous

Sometimes you want something a little bit spicy, a little bit different. If you are in that kind-of mood, then this recipe is for you. The cumin gives it a delicious smoky flavor and hot curry provides an exotic twist.  Not only is this dish fabulous to taste, it also contains ingredients proven to provide health benefits, like swiss chard and sweet potato.

Serve it with a wine that is bright and fruity, with a light floral bouquet. A nice sauvignon blanc would go well.

Moroccan Stew

½ carrot, sliced thin
½ medium onion, sliced thin
4 large Swiss Chard fronds, torn or cut into strips
½ sweet potato, based in the microwave and cut into medium-sized pieces
2 cloves garlic, diced
½ of a 15 oz. can of chickpeas, drained and rinsed
1/3 cup golden raisins
2 or more tbsp. olive oil
1 cup vegetable broth
¼ cup water

Spices:
1 ½ tsp. coriander
1 ½ tsp. cumin
1 tbsp. hot curry powder
1 tsp. curry powder
1 tsp. Cilantro
Dash of nutmeg
1 tbsp. honey
Salt and pepper

1. In large saucepan, heat 2 tbsp. olive oil. Add onion and sauté a few minutes. Add carrots and sauté a few more minutes. Add garlic, Swiss chard and sweet potato and sauté a few minutes.

2. Add all spices except honey. Saute a few minutes. Stir in chicpeas and raisins.

3. Add vegetable broth and water and simmer about 5 minutes on medium heat. Add honey and stir. Simmer about 5 more minutes.

4. Serve with couscous or Basmati rice and garlic naan.

Serves Two

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