Tag Archives: Lunch

Vegetarian Chili à la Podleski

This recipe — more of a stew than a child — was created by the wonderful Janet and Greta Podleski, of “Looney Spoons” fame.  We’ve never made one of their recipes and not liked it!  Their books are full of nutrition information and useful trivia.

I chop everything into the size that makes it palatable for everyone, and sometimes add some eggplant along with the mushrooms and zucchini.  For those who prefer meat, they can just fry up some ground beef and put it into a smaller pot with some of the vegetarian chili.

  • 1 Tbsp olive oil
  • 1 1/4 cups chopped onions
  • 1 cup  chopped green  bell peppers
  • 1 cup chopped red bell peppers
  • 3/4 cup chopped celery
  • 3/4 cup chopped carrots
  • 1 Tbsp minced fresh garlic
  • 1 can (12 oz) no salt whole-kernal corn UNDRAINED (I usually use frozen corn, and add a bit of water)
  • 1 can (19oz) no salt chick peas, drained and rinsed
  • 1 can (19 oz) no salt black beans, drained and rinsed
  • 1 can (28 oz) diced, no salt tomatoes UNDRAINED
  • 1 Tbsp chili powder
  • 1 Tbsp ground cumin
  • 1 1/2 tsp dried oregano
  • 1 1/2 tsp dried basil
  • 1 1/2 cups chopped mushrooms
  • 1 cup unpeeled, diced zucchini
  • 1/2 tsp cayenne pepper
  • 1/2 tsp salt
  • 2 Tbsp minced fresh cilantro

Heat oil in a dutch oven over medium heat.  Add onions, red and green peppers, celery, carrots, and garlic.  Cook and stir until vegetables begin to soften, about 5 or 6 minutes.

Add mushrooms and zucchini.  Cook and stir for 4 more minutes.

Add child powder, cumin, oregano, and basil.  Cook for 1 more minute.

Add undrained tomatoes, the beans and chickpeas, undrained corn, cayenne pepper, and salt.  Mix well.  Bring to a boil.

Reduce heat to medium-low.  Cover and simmer for 20 minutes.  Remove from heat and stir in cilantro.

Serve with brown rice, or cornbread.

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Filed under dinner, lunch, Main Course, Protein, Vegetables

Vinaigrette/Marinade for Vegetables

We use this to marinate vegetables for grilled veggie and soft goat cheese sandwiches on ciabatta buns; we marinate and grill red peppers, red onions, eggplant, zucchini, portobello mushroom caps, and anything else that strikes our fancy, topped off with fresh baby greens.

  • 1 tsp garlic paste (prepared, or make your own by mashing a garlic clove with salt)
  • 1/2 cup red wine vinegar
  • 1 shallot, minced
  • 1 tsp Dijon mustard
  • salt, to taste
  • freshly ground black pepper, to taste
  • 1 cup extra virgin olive oil
  1. In a jar, shake together all of the ingredients EXCEPT for the olive oil.
  2. Add olive oil to the jar, and shake well.
  3. Taste, and adjust seasonings.

OPTIONAL (and recommended):

Add 1/3 cup minced fresh herbs, of choice (such as flatleaf parsley, basil, thyme)

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Orzo-kale-feta Salad

Use any orzo or firm rice, along with any dark green tender greens.

Salad Ingredients:

  • 1 cup dry whole wheat orzo pasta, cooked according to package directions, drained well, and cooled (may substitute with brown rice)
  • 4 cups kale, chopped (OR baby spinach or baby kale, chopped) 
  • 1 tsp. olive oil, only if using large kale
  • 1 can (15.5 oz.) chick peas, rinsed and drained well
  • 1/2 small red onion, finely diced
  • 3/4 cup crumbled Feta cheese

Dressing Ingredients:

  • The zest and juice of one large lemon (zest the lemon before juicing it)
  • 1tsp garlic paste, or 1-2 small cloves of garlic, mashed
  • 2 T balsamic vinegar (or substitute any type of mild vinegar)
  • 1 tsp. ground cumin
  • salt and fresh ground black pepper to taste
  • 1/4 cup extra virgin olive oil
  1. In a jar, shake together the olive oil, lemon juice, lemon zest, balsamic vinegar, cumin, salt, and pepper. 
  2. IF using large kale: cut leaves away from the stalks and coarsely chop; discard stems. Heat the tsp. of olive oil in a large frying pan over medium high heat, add the kale all at once and turn over until it wilts, not more than 1-2 minutes. Put the kale into a large salad bowl.
  3. IF you’re using baby spinach or baby kale:  do not cook it! Just put the chopped, raw leaves into a large salad bowl.
  4. Gently mix the rest of the salad ingredients into the bowl with the kale.
  5. Pour salad dressing over the salad, and toss to combine.

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Filed under food, Grains, Salads, Vegetarian (lacto/ovo), whole food

Chicken a la King 

4 to 6 servings (for on toast, biscuits, or puff pastry)
Note: prepare the sauce, and the vegetables at the same time, if able


A.  The Chicken

  • 1 1/2 lbs boneless, skinless chicken breast, cooked and shredded; tuna would also work!

B.  The Sauce

  • 1/4 cup butter
  • 1/3 cup all purpose flour
  • 2 cups chicken stock
  • 1 1/2 cups whole milk, half-and-half, or light cream
  • (2 to 3 Tbsp sherry, optional)
  • squeeze of lemon
  • salt and pepper
  • 2 to 3 pinches ground nutmeg
    1. Melt the butter over medium-low heat in a medium saucepan.
    2. Add flour and whisk constantly for 1 minute.
    3. Remove the pan from the heat, and add 2 cups of chicken stock; whisk until smooth.
    4. Whisk in the  milk and return the pan to heat.  Increase the heat to medium and bring the mixture to a simmer, whisking constantly, and vigorously.
    5. Add lemon, salt and pepper, and nutmeg.

C. The Vegetables

  • 1 1/2 Tbsp butter or canola oil
  • 1 onion, finely diced
  • 2-3 carrots, finely diced
  • hand full of mushrooms, finely diced
  • 1/2 cup frozen peas, thawed
    1. Sauté the fresh vegetables until tender, and all liquid has evaporated. Add peas.

D.  The a la King

  • Add the shredded chicken and the hot vegetables to  the sauce

E. The Chicken a la King

    1. Toast whole wheat bread, and lightly butter.  Cut into triangles and place on dinner plate.
    2. Spoon the hot chicken and vegetable mixture over the toast.
    3. Eat with a knife and fork.

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Spinach Quinoa Salad with Cherries and Almonds

This salad tastes much better to me with a double batch of the dressing.

  • 1/4 cup sliced almonds, toasted in dry frying pan or in oven
  • 1 1/2 cups quinoa, rinsed and drained
  • 2 cups baby spinach leaves
  • 1 cup dried cherries, chopped OR 2 cups fresh cherries, pitted and chopped
  • 1 medium English cucumber, seeded and cut into 1/3” dice (about 1 1/2 cups)
  • 1 15-ounce can chickpeas, rinsed and drained
  • 1 small red onion, finely chopped (about 1/2 cup)
  • 1/4 cup plain, low-fat yogurt (not Greek)
  • 3 Tbsp olive oil
  • 2 Tbsp fresh lemon juice
  • 2 cloves garlic, minced (about 2 tsp)
  • salt & pepper to season
  1. Bring 3 cups of water to a boil in a pot over medium-high heat.  Stir in quinoa.  Reduce heat to medium low, cover, and simmer for 15 minutes, or until all liquid has been absorbed.
  2. Remove from heat and cool, covered, in pot.
  3. Lay 5 or 6 spinach leaves flat on top of one another on a cupttingboard. Roll tightly into a cylinder, then slice crosswise into slivers.  Repeat with remaining spinach.
  4. In a large bowl toss together the cooled quinoa, almonds, spinach, cherries, cucumber, chickpeas and red onion .
  5. In a small bowl, whisk together yogurt, olive oil, lemon juice, and garlic.
  6. Pour over salad and toss to coat.  Season to taste with salt and pepper.
  7. Chill for 30 minutes to allow flavours to develop, then serve.

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Filed under food, Grains, Main Course, Protein, Salads, Vegetarian (lacto/ovo)

Tuna Melt

From the Basic Shelf Cookbook.  Good for when there’s “nothing in the fridge”.

 

  • 1 tin light tuna, drained
  • 1 cup grated sharp cheese
  • 1/2 cup finely chopped celery
  • 1/4 cup finely chopped red onion
  • 2 Tbsp (or more) mayonnaise
  • 6 slices whole wheat bread or English muffins

 

Preheat oven to 375F

Mix tuna, cheese, celery, onion and mayo in a medium bowl.  Add freshly ground black pepper to taste.

Put equal amounts of tuna mixture on each bread slice and spread out evenly.

Bake in oven until cheese is melted, about 10 minutes.

Cut each slice of bread into four pieces.  Serve immediately.

 

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Anne’s Quinoa Salad (via Pat Tamosetis)

  • 2 cups cold water or broth
  • 1 cup quinoa   (rinse well before using – I use organic white quinoa)

Combine water and quinoa in a pot, bring to a boil and simmer until quinoa “pops” (~15-20 min).   The water should all be absorbed and the quinoa should be tender.  Let cool to room temperature.  I like to cook the quinoa in the morning and then make the salad in the afternoon when it is cool.

  •  1 sweet onion (Vidalia or similar) finely chopped
  • 2 cloves garlic (crushed)
  • 2 tblsp olive oil/butter/coconut oil
  • Pinch each of white sugar and salt

Caramelize onions and garlic in the oil with salt and sugar over med-low heat, for about 25 minutes or until golden yellow and very soft. Remove from heat and let cool slightly.

Chop:

  • 2 stalks celery
  •  1 red pepper (half and half red and yellow)

Grate:

  • 1 peeled carrot
  • 1 peeled apple
  • 1/3 cup raisins or cranberries
  • 1/3 cup sunflower seeds

You can add any nuts, seeds, fruit or veggies that you like – be bold!  If you use apple, get the dressing on the quinoa quickly so the apple does not go brown. Combine the quinoa, fruits, veggies, nuts, seeds and berries in one large bowl/pot.  Pour on the dressing.

Dressing

  • 1/4 cup olive oil (or less)
  • 1/3 cup apple cider vinegar
  • a squeeze bragg or soya sauce
  • bloop maple syrup (up to 1/8 cup)
  • squeeze of lime juice
  • 1/2 tsp mustard
  • 1 tsp dill weed
  • Orange zest (to taste)
  • Salt and pepper as suits your taste

Combine all the dressing ingredients together in a glass container and give them a good shake. Pour over quinoa and veggies.  Fold to disperse dressing.  I stir the salad every hour or so to combine the flavours.  Refrigerate for an hour or overnight – enjoy!

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Filed under Grains, Salads, Vegetarian (lacto/ovo)