Root Vegetable Mac 'n Cheese

Submitted by Kate, Central Office

Ingredients:

Salt and pepper
1/2 pound carrots, sliced 1 inch thick 1/2 pound celery root bulb, trimmed, peeled and cut into 1-inch cubes or 1/2 pound parsnips, peeled and sliced 1 pound whole grain or whole wheat elbow macaroni or other small-cut pasta4 tablespoons butter 1 small onion, finely chopped 2 large cloves garlic, finely chopped 3 tablespoons flour 2 cups whole milk 1 tablespoon Old Bay Seasoning 2 1/2 cups grated sharp yellow cheddar cheese (about 9 ounces) 1/2 cup pickled vegetables or giardiniera salad, drained and finely chopped

Yields:

Serves 4 to 6 as a main dish, 8-10 as a side dish

Bring a pot of water to a boil. Salt it, add the carrots and celery root or parsnips, and cook until tender, about 10 minutes. Drain then transfer to a food processor and purée.

Meanwhile, bring a second large pot of water to a boil. Salt it, add the pasta and cook 2 minutes shy of al dente. Drain and return to the pot.

While the pasta is working, in a large saucepan, melt butter over medium heat. Add the onion and garlic, and cook for a few minutes, then whisk in the flour. Whisk in the milk and simmer until thickened, about 3 minutes. Season with salt, pepper and Old Bay. Add in 2 cups cheddar and melt, stirring in a figure-eight motion with a wooden spoon.

Preheat the broiler. Stir the puréed vegetables and cheese sauce into the pasta. Transfer to a casserole dish and top with the remaining 1/2 cup cheddar. Broil until bubbly and brown, about 5 minutes. To serve, top with the pickled vegetables.

I use chipotle oil in the macaroni so it’s a little spicier.

Also, I mix the giardiniera salad into the whole thing (because I make individual sizes and freeze for lunches for the 'hubs').

Bean Burgers with Spicy Guacamole

Bean Burgers with Spicy Guacamole

These bean burgers will even please carnivores. The cornmeal coating gives a pleasant crunch and smoked paprika, cumin, cilantro and guacamole add Southwestern flavor.

                

6 servings

Active Time: 50 minutes
Total Time: 50 minutes

Bean Burger Ingredients 

• 1/2 cup water
• 1/4 cup quinoa, rinsed (see Note)
• 3 tablespoons extra-virgin olive oil, divided
• 1/2 cup chopped red onion
• 1 clove garlic, minced
• 2 1/2 cups cooked pinto beans, well drained (see Tip)
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground toasted cumin seeds (see Tip)
• 3 tablespoons chopped fresh cilantro
• 3 tablespoons cornmeal, plus 1/3 cup for coating burgers
• 1/2 teaspoon salt
• Freshly ground pepper to taste
• 6 whole-wheat hamburger buns, toasted
• 6 lettuce leaves
• 6 tomato slices

Guacamole

• 1 ripe avocado
• 2 tablespoons finely chopped fresh cilantro
• 1 tablespoon lemon juice
• 2 teaspoons finely chopped red onion
• 1 clove garlic, minced
• 1/8 teaspoon cayenne pepper, or more to taste
• 1/8 teaspoon salt

Preparation

1. Bring water to a boil in a small saucepan. Add quinoa and return to a boil. Reduce to a low simmer, cover and cook until the water has been absorbed, about 10 minutes. Uncover and let stand.
2. Heat 1 tablespoon oil in a medium skillet over medium heat. Add 1/2 cup onion and garlic and cook, stirring occasionally, until soft and fragrant, about 3 minutes. Add beans, paprika and ground cumin and mash the beans to a smooth paste with a potato masher or fork. Transfer the mixture to a bowl and let cool slightly. Add the quinoa, 3 tablespoons cilantro, 3 tablespoons cornmeal, 1/2 teaspoon salt and pepper; stir to combine.
3. Form the bean mash into 6 patties. Coat them evenly with the remaining 1/3 cup cornmeal and transfer to a baking sheet. Refrigerate for 20 minutes.
4. To prepare guacamole: Mash avocado with a potato masher or fork. Stir in 2 tablespoons cilantro, lemon juice, 2 teaspoons onion, garlic, cayenne and 1/8 teaspoon salt.
5. Preheat oven to 200°F.
6. Heat 1 tablespoon oil in a large cast-iron (or similar heavy) skillet over medium-high heat. Reduce heat to medium and cook 3 burgers until heated through and brown and crisp on both sides, 2 to 4 minutes per side. Transfer to the oven to keep warm. Cook the remaining 3 burgers with the remaining 1 tablespoon oil, reducing the heat as necessary to prevent overbrowning. Serve the burgers on buns with lettuce, tomato and the guacamole.

Tips and notes

• Tip: Toast cumin seeds in a small skillet over medium heat, stirring occasionally, until very fragrant, 2 to 5 minutes. Let cool. Grind into a powder in a spice mill.
• Ingredient Note: Quinoa is a delicately flavored, protein-rich grain. Rinsing removes any residue of saponin, quinoa’s natural, bitter protective covering. Find in the natural-foods sections of many supermarkets.
• Tip: How to Cook a Pot of Beans
• 1. Pick over 1 pound dry beans to remove any pebbles or broken beans and rinse well under cold water. Place in a large bowl, cover with 3 inches of cold water and soak for 4 to 24 hours.
• 2. When you’re ready to cook the beans, heat 3 tablespoons extra-virgin olive oil in a large saucepan over medium heat. Add 1 small chopped onion, 2 to 3 chopped garlic cloves and 1 chopped celery stalk (optional). Cook, stirring, until the vegetables are beginning to soften, 3 to 4 minutes. Drain the beans and add to the pan. Add enough cold water to cover the beans by 1 inch. Bring to a boil and boil for 5 minutes. Lower the heat to a bare simmer, partially cover and cook, stirring occasionally, until tender, 20 minutes to 3 hours, depending on the freshness of the beans. If at any time the liquid level drops below the beans, add 1 cup hot water. When the beans are nearly soft, stir in 1 to 1 1/2 teaspoons salt. (Do not drain: beans are best stored in their cooking liquid and the liquid can be used in some recipes.)
• Makes about 6 cups.

Nutrition

Per serving: 412 calories; 15 g fat ( 2 g sat , 9 g mono ); 0 mg cholesterol; 60 g carbohydrates; 4 g added sugars; 14 g protein; 14 g fiber; 502 mg sodium; 764 mg potassium.
Nutrition Bonus: Folate (48% daily value), Magnesium (26% dv), Potassium (22% dv), Vitamin A (20% dv), Vitamin C (18% dv).
Carbohydrate Servings: 3
Exchanges: 3 1/2 starch, 1 lean meat, 2 1/2 fat

Mushroom Spinach Frittata

Mushroom Spinach Frittata

This dish is a great option for breakfast, lunch or dinner!

Ingredients

Olive Oil, 2 Tbsp
Egg, fresh, 6 large
Onions, raw, .5 cup, choppedMinced Garlic, 2 tsp
Mushrooms, fresh, 1.5 cup, pieces or slices
Spinach, fresh, 2 cup chopped
Cheddar Cheese (2%), Shredded, 1 cup
Pepper, black, 1 dash
Italian Seasoning, .5 tsp (or a bit more)
Dried Basil, .5 tsp (or a bit more)

 

Directions

Preheat oven to 350 degrees. Coat 8" pie plate with one tablespoon of olive oil.

Heat one tablespoon canola/sunflower oil in medium frying pan. Saute onions over medium-high heat until it begins to brown. Add garlic and saute until garlic begins to brown. Add mushroom and saute until brown. Remove pan from heat.

Beat eggs in large mixing bowl. Add pepper and spices and beat until incorporated. Mix in cheese. Add mushroom mixture and beat again. Finally, add spinach and mix as well as possible.

Pour egg mixture into pie plate. Bake for 30 minutes, or until edges of frittata are browned and center is set.

Serves 4

penne with vegetables

This recipe for Penne with Vegetables is perfect for an early summer dish that you can put together quickly. It provides fiber-rich foods linked to lower colorectal cancer risk including whole-grain pasta and a variety of vegetables. You can use whatever vegetables are in season for the freshest flavors.

• 8 oz. uncooked whole-wheat penne pasta
• 4 cups broccoli florets
• 2 Tbsp. olive or sunflower oil, divided
• 4 cloves garlic, minced
• 1 small onion, thinly sliced
• 1 medium green bell pepper, cut into thin slices
• 1 medium red bell pepper, cut into thin slices
• 1 1/2 cups sliced fresh mushrooms
• 1 medium zucchini, sliced, about 2 cups
• 1/2 cup fat-free, reduced-sodium vegetable broth (consider organic)
• 1-2 tsp. dried Italian seasoning
• 2 large fresh tomatoes, diced
• 4 cups fresh chopped spinach leaves
• 1/2 tsp. grated fresh lemon rind
• Salt and pepper to taste
• 1/4 cup grated Parmesan cheese (optional)
• 1/4 cup fresh basil leaves, for garnish

Cook pasta per package directions. Add broccoli last 1-2 minutes of cooking time. Drain pasta/broccoli and set aside in large bowl. (Or use water to sub for broth)

In large skillet add 1 tbsp. oil, onion, bell peppers and mushrooms and sauté over medium-high heat stirring occasionally until onions and peppers are tender, about 2 minutes.

Add garlic and zucchini and continue to sauté for another 2 minutes, stirring occasionally.

Add broth and Italian seasoning and cook for about 1 minute.

Reduce heat to medium, add tomatoes and cook for 5 minutes, stirring frequently.

Stir in spinach and lemon rind. Cook covered for about 2 minutes or until spinach is tender.

Add cooked mixture to pasta/broccoli and toss to coat well. Season with salt and pepper.
Drizzle with remaining olive oil and top with Parmesan cheese. Garnish with fresh basil leaves.

Makes 6 servings

Source:  American Institute for Cancer Research

red quinoa and avacado salad

This recipe puts a nice spin on a salad leaving you refreshed and satisfied.  Enjoy!   

Ingredients:

• 1/3 cup red quinoa (I used white quinoa already in the cabinet)
• 2/3 cup water
• 1 cup cherry tomatoes, halved
• 1/2 cup diced cucumber
• 1/4 cup diced red onion
• 2 tablespoons lime juice (I used more than suggested, but I LOVE lime)
• 1/2 teaspoon ground cumin seed
• pepper to taste
• 2 cups baby spinach leaves
• 1 avocado, peeled, pitted and sliced

Directions:

1. Bring quinoa and water to a boil in a saucepan over high heat.  Reduce heat to medium-low, cover and simmer until quinuoa is tender and water has been absorbed, about 15 to 20 minutes.  Spread into mixing bowl.
2. Once quinoa has chilled, gently stir in tomatoes, cucumber and onion.  Season with lime juice, cumin, and pepper; stir to combine.  Divide spinach leaves onto salad plates and top with quinoa salad.  Garnish with avocado slices to serve. 

vegetarian taco salad (can add ground turkey breast)

Ingredients:

• 2 tablespoons olive oil or sunflower oil
• 1 large onion, chopped
• 1 1/2 c fresh corn kernels (or frozen thawed)
• 4 large tomatoes
• 1 1/2 c cooked long-grain brown rice
• 1 15-ounce can black, kidney or pinto beans, rinsed
• 1 tablespoon chili powder (or more if desired)
• 1 1/2 teaspoon dried oregano, divided
• 1/2 c chopped fresh cilantro
• 1/3 cup prepared salsa*
• 2 c shredded iceberg or romaine lettuce
• 1 c shredded pepper jack cheese (optional)
• whole wheat tortillas
• lime wedges for garnish

Preparation:

1. Heat oil in a large nonstick skillet over medium heat.  Add onion and corn; cook, stirring, until the onion begins to brown, about 5 minutes.  Coarsely chop 1 tomato.  Add it to the pan along with rice, beans, chili powder and 1 teaspoon oregano.  Cook, stirring frequently, until tomato cooks down, about 5 minutes, let cool slightly.
2. Coarsely chop remaining 3 tomatoes.  Combine with cilantro, salsa and remaining 1/2 teaspoon oregano in a medium bowl.
3. Toss lettuce in a large bowl with bean mixture, half the fresh salsa (and cheese).  Serve with remaining salsa and lime. 

*Make fresh salsa with tomatoes, green onion, jalapeno peppers, lime, fresh cilantro, garlic powder and maybe some cracked pepper.  Fresh avocado adds a great flavor and healthy fats.  Look for recipes or prepare to your liking.  Delicious!

Serving size:  about 1 1/2 cups, makes 6 servings
Per serving:  395 calories, 17 g fat, 20 mg cholesterol, 52 g carbohydrates, 14 g protein, 9 g fiber, 774 mg potassium

Source:  www.eatingwell.com

egyptian edamame stew

This stew sounds fancy, but it's not.  It's delicious and easy to prepare.  Most of the ingredients are likely in your cubbard.  I made it for the first time this past week and was delighted!  It's a new favorite.


Ingredients:

• 1 1/2 10-ounce packages frozen shelled edamame (about 3 cups)
• 1 tablespoon extra-virgin olive oil
• 1 large onion, chopped
• 1 large zucchini, diced
• 2 tablespoons minced garlic
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• 1/8 teaspoon cayenne pepper, or to taste (I added a bit more)
• 1 28-ounce can diced tomatoes
• 1/4 cup chopped fresh cilantro or mint
• 3 tablespoons lemon juice (I used all juice from small medium lemon)

Preparation:

1. Bring a large saucepan of water to a boil.  Add edamame and cook until tender, 4-5 minutes or according to the package.  Drain.
2. Heat oil in a large saucepan over medium heat.  Add onion and cook, covered, stirring occasionally, until starting to soften, about 3 minutes.  Add zucchini and cook, covered, until onions are starting to brown, about 3 minutes more.  Add garlic, cumin, coriander and cayenne and cook, stirring, until fragrant, about 30 seconds.  Stir in tomatoes and bring to a boil; reduce heat to a simmer and cook until slightly reduced, about 5 minutes.
3. Stir in edamame and cook until heated through, about 2 minutes more.  Remove from heat and stir in cilantro (or mint) and lemon juice. 

Source:  www.EatingWell.com

Nutrition Facts:
Serving size:  about 2 cups
Per serving:  257 calories, 8 g fat, 1 g sat fat, 3 g mono, 0 mg cholesterol, 29 g carbohydrates, 15 g protein, 10 g fiber, 520 mg sodium, 304 mg potassium