Bean and Ham Soup

When cold weather rolls in, I start thinking about the annual 6 mile wintry-hike through the beautiful trails at Hocking Hills State Park held early January. It's an opportunity to see some of the most beautiful scenery in Ohio, at a time when many of the tall trees and old caves are glistening with white snow.  And to top it off, at Cedar Falls, which is midway through the walk, hikers are served delicious hot bean soup cooked in iron kettles over an open fire, along with cornbread and hot chocolate. Although Hocking Hills bean soup cooked the old fashion way is my favorite, this soup is a close second. The recipe calls for grape seed oil, which is pressed from the seeds of grapes and has a light clean taste; however, olive oil is a fine substitute.

Ingredients:

• 1 pound navy beans, pre-soaked
• 2 tablespoons grape seed oil (or substitute olive oil)
• 1 medium yellow onion, finely chopped
• 2 cups carrots, chopped
• 2 cups celery, chopped
• 2 cloves garlic, minced
• 1 meaty ham bone (3-4 pounds)
• 32 ounces low-sodium vegetable broth
• 32 ounces water
• 2 bay leaves
• 1 1/2 teaspoon salt
• 1 teaspoon dried rosemary
• 1/2 teaspoon thyme
• Freshly cracked black pepper

Directions:

1. Saute onion, carrots and celery in oil in large pot for 3 minutes; add garlic and continue cooking an additional 1-2 minutes.
2. Add ham bone, broth and water; and bring to a full boil.
3. Add beans and seasonings; bring back to a full boil.
4. Cover with lid; reduce heat to low and simmer about 2 hours, or until beans are tender. Remove ham bone and bay leaves. Scrap any remaining ham from bone and return to pot.
5. If you prefer a thicker soup, using a potato masher, mash about 1/4 of the beans and vegetables.

Hearty Split Pea Soup with Vegetarian Italian Sausage

When fall arrives, I love getting back to serving soups for dinner. Soups are easy to make, nourishing and delicious! Most of my soups are more like stews  ~ with beans, grains and plenty of vegetables ~ that serve as a hearty meal. This Split Pea Soup includes yukon potatoes, carrots and vegetarian Italian sausage.

Ingredients:

• 4 cups low-sodium vegetable broth
• 4 cups water
• 1 pound baby yukon potatoes, peeled and cut in half or quarters
• 2 cups split peas
• 1 large onion, finely diced
• 4 carrots, peeled and cut into 2 inch pieces
• 4 cloves garlic, minced
• 1 tablespoon parsley
• 1 teaspoon smoked paprika
• 1 teaspoon oregano
• 1 teaspoon salt
• 1 bay leaf
• 12 ounces vegetarian Italian sausages (such as Tofurky or Nightlife)

Directions:

1. In a large saucepan over high heat, add broth, water, potatoes, split peas, onion, carrots, garlic, and seasonings; bring to a boil; reduce heat to low, cover and simmer for one hour or until vegetables are soft. Then use a potato masher to mash up about one-quarter of the soup ingredients.
2. In a medium skillet sprayed with cooking oil, cook vegetarian Italian sausages until browned, while breaking the sausages up into small pieces. Add to soup and bring back to a boil. Reduce heat to a low, cover and simmer for an additional 30 minutes. Remove bay leaf before serving.

Inspired by an Eating Well recipe, Sept./Oct. Issue

Sacher Torte

While in Vienna, I had the opportunity to taste the original Sacher Torte at the Hotel Sacher Vienna, which is considered one of the most recognized cakes in the world. It's a soft and light chocolate cake with a touch of apricot jam and coated with chocolate icing, usually served with whipped cream. Although the original recipe is said to be a secret, a German friend gave me this recipe (a Viking River Cruise recipe), which is nearly as delicious. Quality chocolate is a must. Enjoy!

Cake Ingredients:

• 10 tablespoons butter, softened
• 1/2 cup sifted confectioners' sugar
• 6 large eggs, whites and yokes separated
• 5 ounces fine artisan dark chocolate (around 70% cacao), cut into several large chunks for easier melting
• 2/3 cup flour
• 1/2 cup sugar
• 2 tablespoons good quality apricot jam
• Whipped cream, for garnish, if desired

Glaze Ingredients:

• 8 ounces fine artisan dark chocolate (around 70% cacao), cut into several large chunks
• 2 tablespoons butter

Directions:

1. Preheat oven to 375 degrees. Grease 9 inch springform pan and line bottom with wax paper; cut 1-1/2 inch strip and line sides of pan, using extra dots of grease as glue, if needed.  
2. In a large mixing bowl, cream together butter and confectioners' sugar. Lightly mix egg yokes together in a glass measuring cup; slowly pour into butter mixture, while mixing until incorporated and creamy.
3. Melt chocolate chunks in double boiler (or microwave, but ensure chocolate stays in a melted state until use); add slowly to creamed mixture; and fold in flour.
4. In a small mixing bowl, beat egg whites and sugar until stiff; fold into chocolate mixture.
5. Pour batter into prepared pan and bake in preheated oven for 60 minutes, or until toothpick inserted deep into middle of cake comes out clean.
6. Remove from pan and let cool on wire rack. 
7. Heat apricot jam and smooth over top and sides of torte. (Or, if preferred, cut cake in half crosswise, and place jam between layers.)
8. Glaze: Melt chocolate and butter in double boiler. 
9. Place cake on serving plate. Put strips of wax paper underneath edges of cake to catch chocolate drippings. Pour melted chocolate over cake, pushing enough chocolate over edges to fully cover sides.  Garnish with whipped cream, if desired.

Adapted from Viking River Cruises.

Supergreens, Tuna and Avocado Flatbread Pockets

It's a rainy day in Columbus, Ohio, today. On rainy weekend days like this, I love to explore new recipes. During the work week, there's not much time for preparing nice lunches. Generally, I eat a big bowl of finely chopped cruciferous vegetables, a hard-boiled egg, along with a few toppings, such as dried cranberries and pumpkin seeds, and a splash (or a bit more ;o) of salad dressing. You can find many washed and-ready-to-serve salad blends at most grocery stores. This recipe is a take on that salad but served in a Tandoor Baked mini NAAN Ancient Grain flatbread (only 150 calories per naan!).

Serves 2

Ingredients:

• 2 mini whole grain flatbreads (or 1 large cut in half)
• 2 cups of various cruciferous vegetables such as kale, broccoli, brussels sprouts, cabbage and radicchio
• 1/2 an avocado, sliced
• 1 hard-boiled egg, peeled and sliced
• A handful of grape tomatoes, cut in half
• 4-5 ounces white tuna in water
• 1 tablespoon olive oil and mayo blend dressing
• Balsamic vinegar and extra virgin olive oil
• Salt and pepper to taste

Directions:

1. Drain tuna and mix with olive oil and mayo blend dressing. Set aside.
2. Drizzle balsamic vinegar and extra virgin olive oil on greens
3. Stuff each flatbread with 1/2 of the cruciferous vegetables and top with 1/2 of the tuna mixture. Top each flatbread with 1/2  of the avocado and hard-boiled egg slices and grape tomato halves. Season with salt and pepper to taste.

Roasted Summer Vegetables with Baby Bella Mushrooms

This recipe serves a large group and is perfect for picnics. There are plenty of calorie-dense foods available at picnics so everyone will appreciate this healthy lower-calorie option. This easy, but impressive, vegetable dish is so naturally delicious, there's no need to add much seasoning ;o)

Ingredients:

• 3 medium sweet potatoes, peeled and cubed
• 3 medium vidalia sweet onions, peeled and cut into wedges
• 3 medium zucchini, peeled and cubed
• 3 yellow squash, peeled and cubed
• 16 ounces baby bella mushrooms, ends and stems cut off
• 10 ounces grape tomatoes
• 1/4 cup olive oil
• 2 tablespoons balsamic vinegar
• 4 cloves garlic, minced
• 1 teaspoon salt
• 1/4 teaspoon salt

Directions:

1. Preheat oven to 425 degrees.
2. Line 2-3 baking sheets with aluminum foil; lightly spray with cooking spray.
3. Clean and cut vegetables, as specified in ingredient list. 
4. Whisk together olive oil, balsamic vinegar, garlic, salt and pepper.
5. Coat each group of vegetables lightly with olive oil mixture.
6. Place groups of vegetables on baking sheets, leaving a bit of space between vegetables so they don't steam, instead of roast. Bake 15-20 minutes; check with fork to ensure vegetables are done before removing. Vegetables may differ slightly in baking times due to the type and size of vegetables. Grouping vegetables in groups will make it easier to remove a group early, if necessary. 
7. Remove all vegetables from oven and place in serving dish. Season with some additional salt and pepper, if desired. 

Asian Peanut Noodle Slaw with Chickpeas

Serves 4

An Asian Peanut Noodle Slaw with Shredded Chicken recipe published in the April 2017 edition of Family Circle inspired me to create my own meatless version... although substitute 1 - 2 cups of shredded rotisserie chicken for the chickpeas, if you prefer.

Ingredients:

• 4 ounces whole wheat linguine
• 1/4 cup creamy peanut butter
• 3 tablespoons rice vinegar
• Juice from 1 small lime
• 2 tablespoon sesame oil
• 1 tablespoon fresh ginger, finely grated
• 1 tablespoon packed brown sugar
• 1 teaspoon Sriracha
• 1 can chickpeas, rinsed and drained
• 6 cups cabbage, finely shredded
• 2 cups carrots, finely shredded
• 1 yellow pepper, finely chopped
• 1 bunch green onions, finely sliced
• 1/2 bunch fresh cilantro
• Salt and pepper to taste

1. Cook linguine, according to package directions. Drain, rinse and set aside.
2. Dressing: In a large bowl, whisk together peanut butter, rice vinegar, lime juice, sesame oil, ginger, brown sugar and Sriracha until smooth.
3. Add linguine, chickpeas, cabbage, carrots, yellow pepper, salt and pepper; toss well.
4. Place on individual plates and top with green onions and cilantro. Enjoy until completely eaten😋

Quinoa and Field Green Bowl

On hot summer days,  a light and healthy salad is a perfect meal! This salad includes plenty of crisp fresh vegetables and quinoa for protein. Quinoa is really a seed and considered a "complete" protein; packed with 8 grams of protein per cup. The greens are dressed with a light vinaigrette, and for some extra flavor, the salad is topped with avocado and some toasted almonds.

Makes 4 salads

Salad Ingredients:

• 1 cup dried quinoa
• 8-10 ounces kale and/or field greens
• 1 pint of cherry or grape tomatoes, halved
• 1 ripe avocado, pitted, peeled and sliced or diced
• 1 cup carrots, peeled and diced
• 1 cup cucumbers, partially peeled and diced
• 1 cup broccoli, sliced
• 1 small red onion, thinly sliced
• 4 ounces of sliced almonds, toasted
• Coarse salt and freshly ground pepper

Dressing: 

• 2 tablespoons balsamic vinegar
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon freshly squeezed lemon
• 1/2 teaspoon dijon mustard
• 1/2 teaspoon sugar

1. Make Quinoa: Bring 2 cups of salted water to a boil in a medium saucepan. Add quinoa and bring water back to a boil. Reduce heat to low, cover and simmer for 15 minutes or until liquid has been absorbed. Fluff with a fork. Set aside. 
2. Make Dressing: Whisk together dressing ingredients. Toss greens with dressing in a large bowl. 
3. Prepare Salads: Transfer greens to individual salad plates or bowls. Divide tomatoes, avocado, carrots, cucumbers broccoli and red onions evenly among bowls. Add 1/2 cup quinoa to center of each salad. Sprinkle with almonds and season with salt and pepper to taste. 

Black Bean, Kale and Avocado Tacos

Lately, I've felt like I should change my greeting to: "I eat a small plant-based diet and everything else in large quantities." If I don't eat healthy, it's usually because I don't think I have the time to make a nice meal. But there are plenty of easy and healthy recipes... it's a matter of just doing a bit of pre-planning. This taco recipe is quick, delicious and healthy. You can have them prepared faster than picking up take-out (unless you happen to live next door to Taco Bell ;o) You'll get plenty of protein with the black beans and quinoa, along with your daily dose of cruciferous vegetables. And you can always pick up a bag of any kind of kale or cabbage mix if you don't feel like messing with the dicing😌

Makes 4-5 large Tacos

• 1 ripe avocado, pitted and peeled
• 1 small white onion, finely chopped (divided)
• 1 tablespoon lime juice 
• 2 cups kale, shredded
• 1/2 cup red cabbage, shredded
• 1 cup quinoa, cooked
• 1 can black beans, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 1 cup salsa
• 2 green onions, thinly sliced
• 4-5 4" corn tortillas, warmed
• Salt and pepper, to taste
• Lime wedges for garnish, if desired

1. Prepare guacamole: Place avocado, 1 tablespoon of white onion, lime juice and a dash of salt and pepper in a small bowl; smash with fork. Set aside.
2. Prepare beans: Heat olive oil in skillet over medium heat. Add remaining onion, cumin and chili powder and cook for 5 minutes, stirring occasionally.  Add beans and roughly smash with fork or potato smasher; cook until heated through. Remove from heat and cover to keep warn.
3. In a medium bowl, mix together shredded kale and red cabbage.
4. Prepare Tacos: Layer black beans, quinoa, and cabbage mixture onto warmed corn tortillas. Top with salsa, guacamole and green onions. Season with a dash of salt and pepper, if desired. 

Black Bean and Brown Rice Burgers with Mozzarella Cheese and Avocado

These bean and rice burgers are so delicious, you won't miss the beef! Not only will you be eating less fat and cholesterol, but the brown rice and black beans will provide you with plenty of protein, fiber and nutrients. If heating up your grill for other food, consider transferring the pre-cooked burgers over to the grill for an even richer flavor.

Yield: 8 large burgers

Ingredients:

• 1/2 cup uncooked brown rice
• 2 15-ounce cans back beans, rinsed and drained
• 1 cup oatmeal
• 1 cup mushrooms, diced
• 1 small onion, diced
• 1 green pepper, diced
• 2 eggs, slightly beaten
• 2 teaspoons hot pepper sauce
• 1/2 teaspoon oregano
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1/4 teaspoon red pepper flakes
• 2 tablespoons olive oil
• 8 slices mozzarella cheese
• 8 sandwich buns or bagels, toasted
• Tomato and onion slices
• 1 ripe avocado, seeded, peeled and smashed

Directions:

1. In a small sauce pan, combine rice and 1 cup salted water; bring to a boil, and then reduce heat  to medium and cook 20 minutes (or follow package instructions). 
2. In a large bowl, smash black bean with potato masher or fork. Add cooked rice, oatmeal, mushrooms, onion, green pepper, eggs, hot pepper sauce and spices; and mix until thoroughly incorporated. Form into 8 1/2 cup patties.
3. Heat olive oil in large skillet over medium-high heat. Add 4 patties and cook 5 minutes on each side. During the last few minutes, top each patties with a slice of mozzarella cheese. Transfer  patties to a plate. Add another tablespoon of olive oil and repeat with the remaining 4 patties.
4. Serve on a toasted bun or bagel. Top with tomato and onion slices and a dollop of avocado. 

Sweet Potato Burrito Bowl

I love building healthy and delicious one-bowl meals! Even your not-so-favorite (but gotta eat cause they're healthy ;o) foods ~ like beans ~ are better when served in a one-bowl meal. I ❤️sweet potatoes ~ mashed, roasted, fried... so the highlight of my burrito bowl  ~ you guessed it ~ are roasted sweet potatoes, with just a hint of honey and cinnamon. The brown rice is flavored with some cilantro, green onions and a little olive oil and salsa compliments the flavor of the cannellini beans. Serve over a bed of your favorite greens and top with fresh avocado and a dollop of sour cream. The bowl is especially good served with spicy tortilla chips, such as Garden of Eatin' Red Hot Blues Corn Tortilla Chips.

4 Servings

Rice ingredients:

• 1 1/2 cup salted water
• 2/3 cup uncooked brown rice
• 1 teaspoon of your favorite no-salt seasoning, such as Mrs. Dash original
• Small handful of cilantro, snipped
• Small handful of green onions, thinly sliced
• 1/2 tablespoons olive oil
• Salt and pepper to taste

Sweet potato ingredients:

• 3-4 sweet potatoes, peeled and cubed
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1 tablespoon raw honey
• 1/2 teaspoon cinnamon

Other ingredients:

• 1 15-16 ounce can of cannellini beans (white kidney beans), drained and rinsed
• 1/4 cup salsa
• 8 ounce bag of baby kale (or other greens)
• 1 avocado, seeded, peeled and cubed
• 1/4 cup sour cream

Directions:

1. Preheat oven to 425 degrees. Line large baking sheet with aluminum foil.
2. Rice: Bring salted water to a boil; add no-salt seasoning and rice and bring back to a boil. Cover; reduce heat and simmer about 45 minutes. Remove from heat and let stand (covered) for an additional 5 minutes.  Stir in cilantro, green onion, 1/2 tablespoon olive oil, salt and pepper to taste.
3. Sweet potatoes: In a medium bowl, combine sweet potatoes with olive oil. Pour onto prepared baking sheet (single-layer). Sprinkle with salt and pepper. Roast in preheated oven for 25 minutes. Transfer to a medium bowl; toss with honey and cinnamon.
4. Beans: In a medium saucepan, combine beans and salsa together and cook about 5 minutes or until heated through.
5. Prepare bowls: Divide greens among 4 bowls. Arrange rice, sweet potatoes and beans evenly among bowls. Top with avocado and a dollop of sour cream. Sprinkle with some additional cilantro and serve with tortilla chips, if desired. 

Quinoa Bowl with Roasted Brussels Sprouts, Asparagus, Red Onions and Mushrooms

Protein-packed quinoa is an excellent base for just about any veggie bowl ~ and for an even heartier meal, you can mix in some super greens (dressed with some olive oil and balsamic vinegar). For this bowl, I topped the quinoa with some of my favorite roasted vegetables: brussels sprouts, asparagus, baby bella mushrooms and red onions. My daughter likes to add a dollop of hummus to her bowl ;o)

• 1 cup dry quinoa, rinsed and drained
• 2 teaspoons no-salt seasoning, such as Mrs. Dash
• 1 pound brussels sprouts, stems and yellow outer leaves removed and halved
• 1 pound asparagus, ends removed and cut in half length-wise
• 8 ounces baby bella mushrooms, sliced
• 1 large red onion, sliced
• 2-3 tablespoons olive oil, divided
• Salt and pepper to taste

1. Preheat oven to 400 degrees; line 2 baking sheets with foil.
2. Cook quinoa per package instructions, adding no-salt seasoning to water (or use these instructions: bring 2 cups of salted water in medium pot over medium-high heat to a boil. Add no-salt seasoning and quinoa and bring back to a boil; reduce heat to low, cover and simmer for about 20 minutes). Set aside.
3. Brussels sprouts: Place brussels sprouts into a medium bowl; add 1 tablespoon olive oil and mix. Place on foil-lined baking sheet, cut side up; season with salt and pepper, and roast for about 40 minutes. Remove from oven and sprinkle with additional salt (kosher, if available).
4. Other veggies: Place asparagus, mushrooms and onions in large bowl (or mix each group of vegetables separately); add remaining olive oil and mix. Place on foil-lined baking sheet; season with salt and pepper, and roast in preheated oven, along with the brussels sprouts, for the final 20 minutes. Sprinkle with additional salt (kosher), if desired. 
5. Arrange plates: Place a scoop of quinoa in bowl; top with roasted brussels sprouts, asparagus, mushrooms and red onion. Season with additional salt and pepper, if desired. 

Indian Spiced Garbanzo Bean Burgers with Cucumber Sauce

Yield: 6 patties

I saw an Indian Spiced Burger recipe in a Better Homes & Garden Magazine (Calorie-Smart publication, June 26, 2017) and turned it into a Garbanzo Bean Burger. The burgers are basically a healthier version of traditional falafel ~ pretty tasty ;o)

• 2 cans garbanzo beans, rinsed and drained
• 2/3 cup cucumbers, finely chopped
• 2 tablespoons cilantro, roughly chopped
• 1 clove garlic, minced
• 1/4 teaspoon salt
• 1/8 teaspoon pepper
• 2 cans low sodium garbanzo beans, rinsed and drained
• 1/4 cub red onion, finely chopped
• 2 tablespoon jalapeno pepper, finely chopped
• 1/2 teaspoon salt
• 1/4 teaspoon ground cumin
• 1/4 teaspoon ground coriander
• 1/8 teaspoon cinnamon
• 1/8 teaspoon pepper
• 1 tablespoon olive oil
• 1 bag of mixed greens

1. Cucumber sauce: In a small bowl, combine yogurt, cucumbers, cilantro, garlic, salt and pepper. Set aside.
2. Garbanzo Burgers: In a medium bowl, mash garbanzo beans using a potato masher or fork. Add onion, jalapeno pepper, salt, cumin, coriander, cinnamon, and pepper; mix well. Form into 5-6 patties.
3. Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add patties to skillet and cook about 10 minutes. Carefully turn patties to other side and cook an additional 10 minutes, or until nicely browned and firm enough so patties stay together.
4. Arrange individual plates: Place mixed greens on plate; top with Garbanzo burger. Serve with cucumber sauce.

Three Greens, Beets and Portobellos Salad with Toasted Pine Nuts

I adapted this recipe from a recipe that was in the December issue of Family Circle. I've been wanting to put my little spin on it since... umm Christmas. Fresh greens with marinated onions, sautéed portabella mushrooms and roasted beets. This pairs nicely with any steak or chicken dish ~ or makes a nice light meal all on it's own.

Serves 4

Dressing Ingredients:

• 2 tablespoons extra-virgin olive oil
• 2 tablespoons white balsamic vinegar
• 1/2 tablespoon raw honey
• 1/2 teaspoon Dijon mustard
• 1/4 teaspoon salt
• 1/8 teaspoon pepper

Salad Ingredients:

• 3-4 beets, peeled and thinly sliced
• 1 tablespoon unsalted butter
• 1 tablespoon extra-virgin olive oil
• 6 ounce portobello mushrooms, cleaned and sliced
• 10 ounces mixed greens, such as baby kale, spinach and/or arugula
• 1 small red onion, thinly sliced
• 1/4 cup pine nuts, toasted

1. Roast beets: Preheat oven to 425 degrees. Line large baking sheet with aluminum foil and spray lightly with cooking oil. Place sliced beets on prepared baking sheet. Drizzle with olive oil and season with salt and pepper. Cook 20 minutes or until desired tenderness.
2. Make dressing: In a medium bowl, whisk together all of the dressing ingredients. Add red onion slices. Set aside.
3. Sauce mushrooms: Add butter and oil to a large skillet over medium low  heat. Add sliced mushrooms and cook about 5 minutes or until softened, gently stirring every few minutes.
4. Assemble salads: Just before serving, add mixed greens, beets, mushrooms to a large serving bowl; toss with dressing mixture until fully incorporated.  After placing on individual plates, sprinkle with toasted pine nuts. 

Spaghetti and Meatballs with Homemade Sauce

Step it up a notch next time you fix spaghetti for dinner. Make homemade sauce with fresh ripe Roma tomatoes... and let the sauce cook for a good couple of hours. Roma tomatoes produce a nice thick sauce and have less seeds than most other tomatoes. It'll turn your traditional spaghetti dinner into a feast ;o)

Serves 8

Sauce Ingredients:

• 2 pounds Roma tomatoes
• 1 yellow onion, finely chopped
• 1 green pepper, finely chopped
• 3 stalks celery, finely chopped
• 2 tablespoon olive oil
• 1 small yellow onion, finely chopped
• 3 cloves garlic, minced
• 2 teaspoons Italian seasoning
• 1 teaspoons salt
• 1/4 teaspoon red pepper flakes
• 2 bay leaves
• Meatballs (see recipe below)
• 1 pound spaghetti
• Freshly grated parmesan cheese, for topping

Directions or Sauce:

1. Remove stems and roughly chop tomatoes. (Peel or blanche to remove skins, if desired; I prefer to keep them to maximize the health benefit.) Place tomatoes in a blender and puree until smooth.
2. Heat oil in large saucepan over medium high heat. Add onion, green pepper and celery and cook about 5 minutes; move some of the vegetables over to free up a small portion of the pan and add garlic; cook an additional minute.
3. Add pureed tomatoes, Italian seasoning, salt, red pepper flakes and bay leaves and bring to a boil. Reduce heat and simmer for two hours, or until thick.
4. Add meatballs and cook an additional 30 minutes.
5. Cook spaghetti, per package instructions.
6. Serve sauce and meatballs over spaghetti; top with freshly grated Parmesan Cheese. 

Meatballs Ingredients:

• 1 pound ground sirloin (or ground meat of choice)
• 1 egg, slightly beaten
• 1/4 dry whole wheat bread crumbs
• 1/4 cup freshly grated parmesan cheese
• 1 small yellow onion, minced
• 1 clove garlic, minced
• 1 teaspoon Italian seasoning
• 1/2 teaspoon salt 
• 1/8 teaspoon crushed red pepper flakes

Directions for Meatballs:

1. Preheat oven to 350 degrees.
2. In a medium bowl, combine all ingredients together until fully combined.
3. Roll into 1 inch balls.
4. Bake on foil-lined baking sheet in preheated oven for 25 minutes, or until cooked through and nicely browned.

Roasted Beets and Quinoa Salad with Blue Cheese and Roasted Pecans

My sister and I love Panera's Roasted Beets, Quinoa and Citrus Salad ~ it's both hardy and healthy.  This simplified version is good too ~ and a lot less expensive! It makes 4 full size salads and the cost for ingredients is less than one salad at Panera ($9 per salad ;o)

Serves 4 (as main entrees)

Ingredients:

• 1/2 cup dry tri-color quinoa (or any kind)
• 4 beets, cleaned and peeled
• 8 cups Kale, roughly chopped
• 1 cup Radicchio, roughly chopped
• 1 small red onion, thinly sliced
• 1/4 cup blue cheese
• 1/4 cup pecan halves, toasted
• 1 mandarin orange, peeled and split into segments, optional
• Salt and pepper to taste
• Apple Cider Vinegar and Shallot Vinaigrette (see recipe below) ~ or substitute any light vinaigrette dressing

Directions:

• Preheat oven to 425 degrees. Line large baking sheet with aluminum foil. Spray lightly with cooking oil.
• Roast Beets: Dice beets into 1/2 inch pieces. Place beets in a medium bowl and add olive oil; toss until well coated. Transfer beets to the prepared baking sheet; sprinkle with salt and pepper. Place baking sheet in preheated oven, and cook for 30 minutes or until tender.
• Prepare Quinoa: Rinse and drain quinoa. Cook quinoa, per package instructions (or in a small saucepan, bring 1 cup of water with a sprinkling of salt to a boil; add quinoa and bring back to a boil; cover pan with lid; reduce heat and simmer for 15 minutes allow to sit an additional 5 minutes before removing lid). Fluff the quinoa with a fork; set aside.
• In a dry skillet, toast pecans over medium-high heat about 5 minutes, or until browned and fragrant, stirring frequently to ensure they don't burn. Set aside. 
• In a large bowl, toss together kale and radicchio well mixed; add vinaigrette dressing and toss until well coated.
• Assemble Salad: Place the kale blend evenly among 4 salad bowls. Add about 1/4 cup of quinoa and 1/2 cup of roasted beets to each bowl. Evenly distribute onions, blue cheese, roasted pecans (and mandarin oranges, if desired) among bowls. Lightly season with salt and pepper. And enjoy.

Apple Cider Vinegar and Shallot Vinaigrette Ingredients:

• 1/4 cup extra virgin olive oil
• 1/4 cup apple cider vinegar
• 1 tablespoon cane sugar 
• 1 garlic clove, minced
• 1/2 teaspoon salt 
• 1/4 teaspoon dry mustard
• 1/8 teaspoon salt

Directions:

• Whisk together all dressing ingredients in a small bowl.

Cauliflower Rice

This Cauliflower Rice is a mild tasting and healthy dish that you can serve with nearly any main entree. It's a perfect low carb alternative to rice ~ and tastier!

Ingredients:

• 1 large head cauliflower
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 large carrot, shredded and diced into small pieces
• 1/2 cup vegetable broth
• 2 green onion, remove stringy root ends and any damaged leaves; and thinly slice white onion and dark green leaves (keep separate)
• 1 handfull cilantro
• 3/4 teaspoon salt
• 1/4 teaspoon pepper

Directions:

1. Cut cauliflower and remove the center core; grate cauliflower with food processor or on medium holes of box grater. Use paper towels to remove as much moisture as possible.
2. Melt olive oil in a large skillet over medium heat. Add garlic and cook a minute, while stirring continuously. Add cauliflower, carrot pieces, white onion and vegetable broth; cook, while continuing to stir, until a few bubbles form around edges.  Cover with lid, reduce heat and simmer for about 10 minutes, or until tender, but not mushy. 
3. Transfer to serving dish and mix in green leaves of onion, cilantro, salt and pepper.

Chicken Nuggets

These Chicken Nuggets are not just for kids ;o) I like to serve them with a few healthy side dishes such as Roasted Brussels Sprouts and Butternut Squash and Cauliflower Rice.

Ingredients:

• 1 pound boneless skinless chicken breast, remove any visible fat and cut into 2" pieces (or preferred size)
• 1 cup bread crumbs, crushed
• 1/4 cup freshly grated parmesan cheese
• 2 teaspoons minced fresh oregano (or 1 teaspoon dried oregano)
• 3/4 teaspoon salt
• 1/2 teaspoon pepper
• 1/2 teaspoon garlic powder
• 2 tablespoons olive oil (more if needed)
• 1 egg, slightly beaten

Directions:

1. Mix bread crumbs, cheese, oregano, salt, pepper, and garlic powder together in a small bowl.
2. Dip chicken pieces into beaten egg; roll in bread crumbs until fully coated.
3. Heat oil in large skillet over medium heat. Add breaded chicken and cook until nicely browned on both sides and meat is thoroughly cooked (no longer pink in the center), about 10 minutes.

Serve with mustard or BBQ sauce, if desired.

Roasted Beet and Baby Kale Salad with Apple Vinaigrette Dressing

This is a simple salad (although requires some time for roasting) but adds a special touch to any meal. If you're using your oven for roasting vegetables for a side dish such as Roasted Butternut Squash, Brussels Sprouts and Leeks, it's a perfect time to include this salad with your meal.

Serves 4

Ingredients:

• 5 ounces of baby kale
• 6 small beets
• 2 tablespoons olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1/4 cup pine nuts
• Apple Vinaigrette Dressing (see recipe below)

Directions:

1. Preheat oven to 425 degrees. Place aluminum foil on a large baking sheet; lightly spray with cooking oil. 
2. Clean and peel beets; dice into 1/2 inch pieces. Place beets in a medium bowl; add olive oil and toss until well coated.
3. Place beets on prepared baking sheet. Season with salt and pepper.
4. Place in oven and cook for 30 minutes or until tender.
5. While beets are cooking, add pine nuts to a small skillet over medium heat; toast several minutes until nicely browned, stirring frequently to ensure they don't burn. Set aside. 

Assemble Salad:

1. Put kale in a large bowl; toss with apple vinaigrette dressing; distribute kale evenly among 4 salad plates or bowls. Season salt and pepper to taste, if desired.
2. Distribute beets evenly among plates; sprinkle pine nuts on top of salad.

Dressing ingredients:

• 3/4 cup extra virgin oil
• 1/8 cup apple cider vinegar
• 1 clove garlic, minced
• 1 teaspoon sugar
• Salt and pepper to taste

Directions:

• Whisk all dressing ingredients together in a small bowl until combined. 

Vegetable and Italian Meatball Soup

This vegetable soup is sure to keep you satisfied with plenty of Italian sausage and cannellini beans (white kidney beans).  And it's packed with tomatoes and vegetables ~ and seasoned with aromatic herbs de provence. 

Ingredients:

• 1 pound mini Italian meatballs (see recipe below); or substitute a vegetarian replacement
• 2 tablespoon olive oil 
• 1 large yellow onion, chopped
• 2 garlic cloves, minced
• 2 cans fire roasted tomatoes
• 2 quarts water
• 1 quart low sodium vegetable broth
• 2 cups brussels sprouts, thinly sliced
• 2 cups carrots, diced
• 2 cups celery, diced
• 2 teaspoon herbes de provence (or substitute your favorite seasonings)
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 2 bay leaves
• 2 cans cannellini beans, rinsed and drained (or 1 cup of dried, cooked per package directions)
• 12 ounce package frozen french style green beans
• 12 ounce package frozen corn

Directions:

1. In a large pot or Dutch oven, heat olive oil on medium-high heat. Add onion and garlic and cook until onions are translucent, about 3 minutes. 
2. Add tomatoes, water, broth, meatballs, brussels sprouts, carrots, celery and seasonings and bring back to a boil; reduce heat, cover, and simmer for 45 minutes. 
3. Add cannellini beans, green beans, and corn; bring to a boil; reduce heat, cover and simmer for an additional 30 minutes. Remove bay leaves and serve.

Meatball Ingredients:

• 1 pound Italian sausage
• 1/4 cup dry bread crumbs
• 2 tablespoons onion, minced
• 1 clove garlic, minced
• 1 egg, slightly beaten
• 1/4 teaspoon salt
• 1/8 teaspoon pepper

Directions:

1. Preheat oven to 350 degrees.
2. In a medium bowl, combine all ingredients together and mix until fully combined.
3. Roll into small balls (1/2").
4. Bake on foil-lined baking sheet for 25 minutes, or until browned.

White Cake with Strawberry Filling and Buttercream Frosting

It's hard to beat the price or convenience of a cake mix... or the consistency, coming out with a perfect texture each and every time. However, there are two main reasons to make homemade cakes: 1) tastiness and 2) healthfulness (no additives or preservatives). This is a epicurious.com recipe that I've found to be simply delicious each and every time!  I paired it with a strawberry filling and buttercream frosting.

Ingredients:

• 1 cup whole milk, room temperature
• 6 large egg whites (about 3/4 cup), room temperature
• 2 teaspoons almond extract
• 1 teaspoon vanilla extract
• 2 1/4 cups cake flour
• 1 3/4 cups granulated sugar
• 4 teaspoons baking powder
• 1 teaspoon salt
• 12 tablespoons unsalted butter, softened, but not melted
• 1 pound fresh strawberries for filling (see recipe below)
• Butter cream frosting (see recipe below)

Directions:

1. Preheat oven to 350 degrees and set oven rack to middle position. Spray the bottom of 2 9" round cake pans with nonstick cooking spray. Line the bottoms with parchment paper, lightly spray again, and then lightly dust with flour.
2. Whisk together milk, egg whites and extracts in a small bowl until blended.
3. Mix together dry ingredients in a large mixing bowl; add butter and beat with an electric mixer on low speed until there are no visible powdery streaks, but mixture is still coarse.
4. Slowly add milk mixture to dry ingredients and beat on medium speed for 2-3 minutes, or until fully blended, scrapping sides of bowl as needed. 
5. Pour batter into prepared pans, using spatula to evenly distribute batter around edges. Bake in preheated oven for 25 minutes, ensuring pans are at least 3 inches apart and 3 inches from oven walls. (If oven is too small, place pans on separate racks in staggered fashion.)
6. Allow cakes to cool 5 minutes before inverting them to wire racks to cool completely.
7. While cake is cooling, make strawberry filling and icing (see recipes below). 
8. Frost cooled cake: 

• Place bottom cake layer on serving plate; place wax paper around cake edges to collect frosting drippings. Place thin layer of frosting on top of bottom layer; place strawberries on top of the frosted bottom layer. 
• Place remaining top layer on a separate plate; place thin layer of frosting on top layer; place layer, frosting down, on top of bottom layer. Use the balance of frosting to frost top of cake. 

For the filling:

Rinse, hull and slice strawberries; place on paper towel to drain off excess water. 

For the frosting:

• 1 lb powdered sugar
• 1/4 teaspoon salt
• 4 tablespoons milk
• 1/2 teaspoon almond extract
• 1/2 teaspoon vanilla extract
• 6 tablespoons butter, softened

Using an electric mixer, cream together all the frosting ingredients until light and fluffy. 

Cruciferous Vegetables in a Bowl

This soup recipe is similar to my Split Pea & Cruciferous Veggie Soup but includes less peas and more cruciferous vegetables ~ and it includes water chestnuts for some added crunch. Also, the vegetables are not chopped in a food processor but cut into chunks.

My husband loves this soup! The recipe makes a big batch so it serves as our lunch or dinner staple for the week. Like most soups, it gets better with age. Enjoy ;o)

Ingredients:

• 16 ounces dried green split peas
• 12 cups water
• 2 tablespoons Mrs. Dash original blend salt-free seasoning (or our favorite seasoning combination)
• 2 teaspoons dry mustard
• 2 or 3 bay leaves
• 2 cups brussels sprouts, thinly sliced
• 2 cups cauliflower, cut into small florets
• 2 cups collard greens, roughly chopped
• 2 cups turnips, peeled and cubed
• 2 cup bok choy, sliced
• 2 cups rutabaga, peeled and cubed
• 2 cups carrots, peeled and cubed
• 2 cups celery, cubed
• 1 can sliced water chestnuts, if desired
• Salt and pepper to taste

Directions:

1. Place first 5 ingredients in a large soup pot and bring to a boil. Reduce heat and simmer, covered for 30 minutes. Remove bay leaves. Mash about 1/3 of the peas with a potato masher.
2. Add the prepared vegetables, and salt and pepper, if desired, and bring soup back to a boil; reduce heat to a simmer, cover and cook an additional 40 minutes, or until vegetables are soft. 

Beef and Vegetable Soup

My mother made huge batches of delicious Beef and Vegetable Soup when I was a child. If she used a recipe, I never saw it. This recipe is similar, although it includes some additional vegetables (i.e., leeks, parsnips and hominy) and just a touch of ground cloves, which give the soup a pleasant distinctive smell and slightly sweet taste.

Yield: 7-8 quarts

• 1 1/2 pounds lean beef (boneless), cut into bite-sized pieces
• 1 tablespoon olive oil
• 2 teaspoons salt  
• 1 pound (about 4 cups) cabbage, thinly sliced
• 2 yukon gold potatoes (skins on), cubed
• 2 leeks, dark green ends cut off and discarded; white and pale green part thinly sliced
• 6 carrots, peeled and cut in half lengthwise and then cut into  2" pieces
• 6 stalks celery, finely chopped
• 1 large parsnip, peeled and cubed
• 1 large green pepper, finely chopped
• 1 28-ounce can fire roasted tomatoes, undrained
• 1 6-ounce can tomato paste
• 1/2 small package of frozen baby lima beans
• 1/2 small package of frozen cut green beans
• 1/2 small package of frozen baby peas
• 1 15.5-ounce can golden hominy, drained (or substitute corn)
• 2 tablespoons dried parsley flakes
• 1/2 teaspoon ground cloves
• 2 teaspoons sugar
• 2 additional teaspoons salt

Recipe

1. Over medium heat, brown beef in large kettle with 1 tablespoon of olive oil. Add salt and 4 quarts water; increase heat to high and bring to a boil.
2. Add cabbage, potatoes, leeks, carrots, celery, parsnips, green pepper, canned tomatoes and tomato paste. After it returns to a boil, reduce heat; cover with lid and simmer for 30 minutes.
3. Add remaining ingredients, increase heat and bring back to a boil again. Reduce heat and simmer, covered, 2 hours.

Spinach Balls

I used to make spinach balls occasionally and don't know why I quit! This recipe was inspired by an old Angels & Friends II Cookbook (Mrs. James Joseph). I made it twice over the Christmas season, and it received rave reviews. Instead of using herbed bread stuffing mix, I use plain dried bread crumbs and add my own spices. Try it next time you have to take an appetizer or side dish to an event ;o)

Ingredients:

• 1-10 ounce package frozen spinach, chopped
• 1 cup dried bread, crushed into small pieces
• 1 small onion, finely chopped
• 1/4 cup celery, finely chopped
• 2 large eggs, slightly beaten
• 1/4 cup butter, softened
• 1/4 cup parmesan cheese
• 1 clove garlic, minced
• 1 teaspoon original Mrs. Dash (or your favorite seasoning/seasoning combination)
• 1/2 teaspoon salt
• 1/4 teaspoon pepper

Directions:

1. Preheat oven to 350 degrees.
2. Cook spinach, per package instructions and drain very well.
3. Mix all ingredients together and shape into balls (for uniform balls, use cookie dropper utensil)
4. Place on baking sheet lined with parchment paper and bake in preheated oven for 20 minutes.