Homemade Veggie Burgers

Ingredients:

1/4 cup quinoa
1/2 cup vegetable broth
2 cans black beans, rinsed and drained
1/2 onion, diced
1/2 cup roasted red peppers, diced
1/2 cup cooked corn kernels
1/4 cup cilantro, chopped
1/2 cup breadcrumbs
salt and pepper to taste

Directions:

1. Combine the quinoa and broth in a saucepan and bring it to a boil. Reduce heat and simmer covered until the quinoa is cooked, about 15 minutes.

2. In a bowl, slightly mash up the black beans, making sure to keep some whole.

3. In the same bowl mix all of the ingredients together, including the quinoa. Chill in the refrigerator for about 30 minutes.

4. Shape mixture into patties. Cook in a frying pan with a little olive oil, about 3 minutes per side. Serve on a whole wheat bun with your favorite condiments.

Eggplant Caponata

Ingredients:

1 1/2 lbs eggplant, roasted
2 tbsp olive oil
1 medium onion, chopped
3 large garlic cloves, minced
2 red bell peppers, diced
1 lb ripe tomatoes, peeled, seeded and finely chopped
4 tbsp capers, rinsed and drained
3 tablespoons coarsely chopped pitted green olives
2 tablespoons sugar, plus a pinch
3 tablespoons red or white wine vinegar
salt and pepper to taste

Directions:

1. Roast the eggplant, then allow to cool. Chop coarsely.

2. Heat one tablespoon of the oil over medium heat in a large skillet, then add the onion. Stir until the onion softens, about five minutes, and add the garlic. Cook together for a minute, until the garlic begins to smell fragrant, and add the peppers and some salt.

3. Stir until just tender, about eight minutes. Add another tablespoon of oil and the eggplant, and stir together for another five minutes, until the vegetables are tender. The eggplant will fall apart, which is fine. Season to taste.

3. Add the tomatoes to the pan with about a pinch of sugar. Cook, stirring and scraping the bottom of the pan often, for five to 10 minutes, until the tomatoes have cooked down somewhat and smell fragrant.

4. Add the capers, olives, remaining sugar and vinegar. Turn the heat to medium-low and cook, stirring often, for 20 to 30 minutes, until the vegetables are thoroughly tender and the mixture is quite thick, sweet and fragrant.

5. Season to taste with salt and pepper, and remove from the heat. Serve on top of quinoa, rice or use as a dip.

White Bean and Kale Soup

Ingredients:

1 cup diced yellow onion
4 large garlic cloves, roughly chopped
4 cups low-sodium vegetable broth
4 cups packed chopped kale
1 can Italian-style diced tomatoes
1 can cannellini beans, drained and rinsed
any other vegetables you want (Ex. peas, corn...)
seasonings to taste
parmesan cheese

Directions:

1. In a large saucepan, heat olive oil over medium heat. Add onion and cook 3 minutes. Add garlic and cook 2 minutes longer.

2. Add broth, kale, tomatoes, and any other vegetables and cover.

3. Cook for 10 minutes or until kale is tender. Season appropriately.

4. Add beans and and heat thoroughly. Top with grated parmesan cheese.

Stuffed Green Peppers

Ingredients:

1 cup brown rice
4 large green bell peppers, bottom trimmed, cap end cut off and diced, and seeds removed
1 large onion, diced
1/2 cup of italian sausage or turkey bacon
1 tbsp minced garlic
1/2 cup corn
1/2 cup grated Parmesan cheese
salt, pepper, paprika, cumin to taste

Directions:

1. Cook rice according to package directions. Set aside.

2. Preheat oven to 375 degrees. Trim bottom of bell peppers so they have a flat surface to stand on. Cut off the stem end of peppers, then remove seeds.

3. Place hollowed-out peppers in a baking dish that you've sprayed with non-stick spray or olive oil.

4. Heat olive oil in a large skillet, then saute onion and garlic for 3-4 minutes, until they are starting to soften but aren't browned.

5. In a separate pan, cook the sausage or turkey bacon and cut into small pieced.

6. Mix the meat with the onion mixture. Add the rice and corn and mix together. Season to taste and keep warm.

7. Stuff the filling mixture into the hollowed-out peppers, using a spoon to press the mixture down so it's tightly packed into the pepper shell. Top with parmesan cheese.

8. Bake peppers for about 35 minutes or until cheese is melted and lightly browned. Serve hot.

Wild Blueberry Oat Scones

Ingredients:


1 1/2 cups all purpose flour
1 1/4 cup old-fashioned oatmeal
1/4 cup sugar
1 tbsp baking powder
1/4 tsp salt
1/2 cup unsalted butter, melted
1/3 cup skim milk
1 egg, beaten to blend
1 cup fresh wild blueberries

Directions:

1. Preheat oven to 425°F.

2. Combine first 6 ingredients in large bowl.

3. Mix together butter, milk and egg in another bowl.

4. Add to dry ingredients and stir until just moistened. Mix in blueberries.

5. Scoop 1/2 cup balls of dough and place on cookie sheet a few inches apart. Bake until light brown, about 15 minutes. Cool slightly on rack.

Shrimp Tacos

Ingredients:

1 pound shrimp
whole wheat tortillas
1 onion, sliced
1 red pepper, sliced
3 cloves garlic, minced
1 can black beans
1 can corn
1 bunch scallions, diced
salsa
chili powder, salt, pepper to taste

Directions:

1. In a pan, saute the onions and pepper together until they become soft. Add the garlic and spices and continue cooking for about 5 minutes on medium high heat. Add the corn and black beans and continue to cook.

2. In a separate pan, saute the shrimp on high heat until they are pink and cooked throughout. Season with chili powder, salt and pepper.

3. Put a whole wheat tortilla on a plate and top with the corn and bean mixture. Add some shrimp on top, and then complete the dish with salsa and some scallions. Enjoy!

Beet and Cauliflower Soup

Ingredients:

1 cauliflower, cut into pieces
3 beets, peeled and sliced
1 onion, diced
3 cups water
salt and pepper to taste
olive oil

Directions:

1. Saute onions in a large pot until they become clear. Add the pieces of cauliflower and slices of beets. Saute for a few minutes.

2. Add the water, salt and pepper and cover for about 30 minutes or until everything is soft.

3. Puree the soup with an immersion blender under perfectly smooth. Add more salt and pepper if needed. Enjoy!