Vegetarian Dishes

Cookbook Review: The Best 30 Minute Vegetarian Recipes

March 9, 2016 By Joi Sigers

The Best 30-Minute Vegetarian RecipesIf you’re looking for great vegetarian recipes, here’s a cookbook you’ll want to add to your collection. The Best 30-Minute Vegetarian Recipes by Marie-Claude Morin is as perfect for vegetarians as it is the individual who simply wants to replace a couple of meaty meals each week with healthier meals.

Gourmet results — quickly, easily and with a minimum of ingredients and steps.

The rich, varied and delicious vegetarian recipes in this easy-to-use cookbook can be prepared in 30 minutes or less. The ingredients are readily accessible and provide a wonderful range of choices and combinations that will appeal to the whole family, both occasional vegetarians and those who have adopted the lifestyle completely.

Most of these quick and easy-to-prepare recipes are also low fat and low sugar, which further enhances their health benefits. Among the 150 recipes are meals to suit every taste and occasion, from hearty and delicious breakfasts and lunches to main meals suitable for entertaining. The foolproof recipes are arranged in the following categories for easy access:

Starters, salads and snacks
Soups
Pasta and grains
Beans, lentils and tofu
Sides
Desserts

Packed with epicurean delights, The Best 30-Minute Vegetarian Recipes will appeal to dedicated vegetarians and meat-eaters alike.

{Review Continued Below…}

The Best 30-Minute Vegetarian RecipesRecipes Include:

Fava Bean Dip
Wild Rice Salad
Sunny Side Up Western Sandwiches
Pineapple Muffins
Corn Soup
Lentil Soup
Greek Salad
Chile sin Carne
Sweet Potato Muffins
Bean Dip
Polenta Cakes
Feta Cheese Bites
Spaghetti Sauce
Divine Salad
Guacamole
Hint of Orange Salad
Banana Honey Fritters
Two Color Potatoes
Swiss Chard Gratin
Cilantro Salsa
Lemony Artichokes
Asian Salad
Asparagus in Vinaigrette
Many more!

The recipes are fun, easy, and highly creative. I’m really enjoying this great cookbook and am sure you will, too. A few of the recipes I was most excited about were the Lemony Artichokes, Asparagus in Vinaigrette, and Cilantro Avocado Salsa because I’m ALWAYS on the lookout for fresh ways to fix/serve artichokes, avocados, and asparagus. Ever notice how some of the most delicious foods in the world begin with A?

I was also especially anxious to try the Cilantro Salsa, which was perfect.

This one is a must have whether you are a vegetarian or not.

See The Best 30-Minute Vegetarian Recipes (Amazon link) for more information.

I was sent a review copy of this cookbook, but the opinions expressed are completely my own.

Easy Gluten Free Vegetarian Mexican Pizzas

July 22, 2014 By Joi Sigers

There are countless reasons to love this Gluten Free Mexican Pizzas recipe – they’re quick, easy, and very inexpensive to make. I also love the fact that they’re ideal to make for just about anyone – because, while they’re gluten free and vegetarian, anyone and everyone loves them.

They’re that delicious.

Gluten Free Mexican Pizzas

1 (16 oz) can refried beans
1 (4 oz) can chopped green chiles
1/4 tsp. garlic powder
1/4 tsp. ground cumin
1/4 tsp. chili powder
dash of Kosher salt
8 – 10 Corn Tortillas (I use white corn tortillas)
Pace Picante Sauce (or your favorite Salsa)
Shredded Cheddar Cheese
Your favorite toppings: green onions, sweet onions, jalapenos, diced green pepper, black olives…

You can make these pizzas in the oven OR on the stove, in a skillet. The latter’s pretty convenient in the summer months if you don’t want to heat up your kitchen. I’ve made these both ways and honestly don’t have a clear-cut favorite. I will say this, though, for whatever reasons, using a skillet seems to draw out more of the delicious corn flavor from the tortillas.

If you’re using an oven, preheat it to 400 degrees.

In a small bowl, combine the beans, chiles and spices. you could also throw in a little diced jalapeno if you’re brave enough.

Oven Method: Place tortillas on a large baking sheet. Spread with the bean mixture, to within 1/2 of the edges. Top with another tortilla, gently pressing down. Spoon Pace Picante Sauce or salsa over the top, then sprinkle with cheese and your favorite toppings. Bake at 400 for 10 – 15 minutes or until cheese is melted.

Stove Top: Toast tortillas (two at a time, side by side) in a skillet. Spread one of them with the bean mixture and top with second toasted tortilla. Spoon Picante Sauce or salsa over the top and sprinkle with cheese and your toppings. Put each pizza back on the skillet cover, and heat on low until cheese is melted.

Use a pizza cutter to cut each pizzas into fourths. Serve with a salad or tortilla chips and you have a quick, easy, budget-friendly, and delicious meal.

Picante Sauce or Salsa? Either is delicious – but I’m a sucker for Picante Sauce for the simple fact that it’s sweeter. I actually prefer to mix things up and alternate between Picante and salsa.

Toppings: Use however much or however little you want – you call the shots. My favorite toppings for these pizzas are black olives and green onions but feel free to use any type of pepper that catches your eye. Finely shredded lettuce, finely chopped tomatoes and a dollop of sour cream are also great additions after the pizzas have come out of the oven or off of the stove.

Gluten Free Corn Tortillas and Pace Picante Sauce

Chickpeas, Kale, and Garlic.. Oh My!

February 6, 2014 By Joi Sigers

Chickpeas, Kale, and Red (Purple) Onion Salad

A few days ago, my stomach let me know that it was time for a quick lunch break. Since I work from home, I have the luxury of setting my lunch clock internally. I knew I wanted something fresh, healthy, filling, and (since I had plans for a big supper) light in the calorie department.

I came up with a Chickpea and Kale Salad that was as delicious and filling as it was healthy. I added a little red onion. Little secret: when no one else is around, I call them purple onions because… well, they aren’t red anymore than I am. They are, however purple. The fact that this is something I take issue with probably tells you everything you need to ever know about me.

I’m certifiable… I’ve just yet to be certified.

Let your love for each ingredient – and your own personal taste – guide you with the amounts of each ingredient. For that matter, feel free to add to the list.

I chose the following:

Fresh Kale, cut into small pieces
Chickpeas, drained and rinsed
The juice of one lemon, along with a little lemon zest to keep things pretty
A couple of red onion rings
Very finely minced garlic
Freshly ground pepper
A tiny amount of sea salt
A splash of Extra Virgin Olive Oil

It was darn good, which I pretty much expected because I love each ingredient with a particular passion. However, I honestly didn’t expect it to be so filling. I couldn’t even eat my entire salad. I put a lid on the leftovers and saved it for later.

The combination of chickpeas and kale was out of this world. The splash of lemon made it all come together beautifully.

Health Benefits of Chickpeas

Chickpeas are more than just a cute face – although they are pretty darn cute at that. They’re filling, fun to cook with, and have a great flavor. But there’s more. Garbanzo Beans (or Chickpeas) are a great source of fiber and are known to help lower cholesterol and improve blood sugar levels. Just 3/4 cup of chickpeas daily can reduce your risk of heart disease by helping to lower LDL (bad) cholesterol levels.

Throw chickpeas into tossed, bean, or pasta salads and soups for extra nutritional value, texture, and flavor. Making hummus is another perfect way to enjoy chickpeas.

I may be an extreme chickpea fanatic, but I enjoy them as a snack all by themselves. I drain them, rinse them, and pop them in my mouth like popcorn. So good!

Health Benefits of Kale

Kale comes with its own list of health benefits. One cup of kale has zero fat and only about 36 calories, making it a great choice for calorie counters. Best of all, its high in vitamins and antioxidants.

Kale is something of a super food. Just look at its benefits:

The fiber in kale fills you up and lowers cholesterol.
The Vitamin C in Kale can help ward off diseases and infections as it strengthens your immune system.
The Vitamin C in Kale is also essential for healthy joints.
Kale also has Vitamin A which can keep your eyes healthy as you age.
Kale actually has more iron than beef!
Kale is excellent for healthy skin, hair, and nails – making it a delicious beauty secret.

So, Kale can help you lose weight and/or keep it off, fight off diseases, protect your eyesight and joints, build stronger bones AND make you pretty so pretty? What’s not to love?

Enjoy Kale in green smoothies, in salads, and soups. One of my favorite ways to prepare kale is a baked kale recipe I found on the Cooking Channel’s website. It’s quick, it’s easy, and it’s awesome.

Health Benefits of Red Onions

Red… ahem, purple… onions (and yellow onions, for that matter) have an impressive list of health benefits, but the one that jumps out at me is their antioxidant power. These onions are some of the best natural sources of quercetin. All you really need to know about quercetin is that it’s a scavenger when it comes to free radicals.

Red onions also have cancer-fighting properties which is, all by itself, more than reason enough to include them in as many meals as possible. I love the versatility of red onions, as well as their bright color. I don’t believe I’ve ever had a bad red onion. They’re always just perfect for whatever I ask them to do.

You’re probably already familiar with the heart healthy benefits of olive oil and garlic, so I won’t get into their nutritional value right now. Quite frankly, I could be here all day talking about their health benefits because they seemingly go on forever.

A final word about eating healthy: When you eat healthy foods regularly, you’ll find that your “junk food” cravings will decrease significantly. I actually find myself craving great salads, soups, vegetables, and fresh fruit these days.. instead of hamburgers, hot dogs, potato chips, doughnuts, and fries. It doesn’t happen overnight, but it does happen.

It just makes good sense to eat healthier, doesn’t it?

Chickpeas, Kale, and Red (Purple) Onion Salad

Paderno Plastic Spiral Vegetable Slicer (Review)

October 22, 2013 By Joi Sigers

Like everyone these days, I’m always on the look out for ways to add more vegetables and fruits to my family’s diet. The recommended daily amount is higher than most people realize PLUS most experts recommend we go even higher than the recommended number for optimum health. See the Recommended Daily Fruit and Vegetable Calculator to find your own personal recommendations.

My family also likes to cut back on unnecessary carbs whenever possible, too. We’ve found a pretty cool way to accomplish both of these goals (while providing me with another fun kitchen gadget in the process). We bought the Paderno World Cuisine Tri-Blade Plastic Spiral Vegetable Slicer off Amazon a few weeks ago and I love it even more each time I use it.

The first meal I used this cool slicer for was a Zucchini “Pasta” Salad. I made long, spiral noodles (pictured above) from a couple of zucchinis and combined them with chopped grape tomatoes, diced red onion and chopped red, yellow, and green bell peppers. I mixed up the always delicious dressing recipe on the back of all Hidden Valley Italian Dressing Mixes and covered the vegetables. After about 30 minutes in the fridge, it made an absolutely delicious cold salad. I mean, reallllly delicious.

I’ve also used the Spiral Vegetable Slicer (Amazon link) for salads and soups. It’s faster and easier than traditional shredders and slicers. This walking accident-waiting-to-happen has found it to be much safer for the fingers and hands as well. And, trust me, if it’s safe for this accident prone klutz, it’s safe for just about anyone.

One night, I was craving Italian, so I pulled out the spiral vegetable slicer. I had read, online, that A LOT of people enjoyed their spiral cut zucchini (raw) with hot spaghetti sauce or marinara sauce over it. I was anxious to give it a try, so I grabbed a few zucchinis. I had cans of Italian Style Diced Tomatoes on hand, so I simply warmed them up – adding fresh basil, oregano, chopped garlic, and salt. We put the tomato mixture on top of our raw zucchini and were SHOCKED at how great it was. I didn’t peel my zucchini but a lot of people prefer it peeled. Most of the time, I hate to peel veggies because it seems kind of wasteful to me.

Besides, I like the colors. 🙂

About the Paderno Plastic Spiral Vegetable Slicer:

Make quick work of fancy vegetable peeling with the spiral vegetable slicer – it’s incredibly fast, easy, and even fun to use.
Suction cups on the legs hold the slicer in place beautifully while you work your mojo. I read a review once that said the suction cups didn’t work – all I can say is they must have been trying to use them on a wet surface or something because I’ve had less than zero problems getting it to stick.
Clean up couldn’t be any easier. I hate, loathe, and despise contraptions that have 101 parts to clean after each use. This spiral slicer is a cinch to clean.
Includes 3 sets of blades: 1/8-inch spacing, 1/4-inch spacing, and straight blade for ribbon cuts.
This VERY affordable plastic spiral vegetable slicer would make a great gift idea for foodies, vegetarians, and anyone who enjoys good food!
Simply place vegetable or fruit on prongs, turn wheel while pushing base toward blade.
Made of durable plastic.
Backed by a 1-year warranty.

Even one of the biggest pasta lovers in the world (that would be me) thought the zucchini noodles, tomatoes, and shredded Parmesan made a delicious meal. Served with a colorful tossed salad, this meal is an excellent way to get your daily vegetable serving count up.

I haven’t used the slicer for coleslaw yet, but it occurs to me how much it’ll simplify the process – cabbage, peppers, carrots.. all sliced in one place for an especially lovely coleslaw.

The spiral slicer isn’t, of course, just limited to vegetables. Just look at the cute apple strips above. You don’t even have to core the apple before using the spiral slicer. Just cut off the top of the apple, place it on the spiral slicer and push it through the blade. In seconds, you have cool little rings for fruit salads, oatmeal, pastries, or snacks. Honestly, I could sit a bowl of apples on the end of the counter and my bunch will walk right past them 100 times a day. But if I put a dish with spirals or strips out… BAM! They disappear.

I’ll be using the spiral slicer regularly and can’t wait to find exciting and cool new ways to get the most out of it. See Paderno World Cuisine A4982799 Tri-Blade Plastic Spiral Vegetable Slicer (Amazon link) for more information. I highly, highly recommend this slicer.

Kale Chips: Simple Recipe for a Healthy Snack You’ll Love

October 17, 2013 By Joi Sigers

Kale, Waiting for the Chips to Drop

I’m a HUGE fan of kale – in smoothies, salads, pasta dishes, soups.. basically anywhere and everywhere I can sneak it in. One of my favorite ways to enjoy the tasty, inexpensive, and nutritious vegetable is Kale Chips. Even though I love kale madly, when I first heard about the concept of Kale Chips, I can’t say I was overly enthusiastic (or hopeful).

Fortunately, I was pleasantly surprised and have made Kale Chips countless times since.

You’ll love the simplicity of the recipe and… I promise.. the flavor.

What you’ll need for the Kale Chips:

Start with a beautiful bunch of curly kale (like the one pictured above). Wash the leaves and pat them dry.
1 Tablespoon Extra Virgin Olive Oil
1 – 2 teaspoons Rachael Ray’s pink Himalayan Salt (or Kosher salt, table salt, sea salt… the pink Himalayan’s simply my own personal favorite)

Pre-Heat the oven to 350 degrees. After the kale has been washed and dried, cut the leaves into pieces. The size is up to you, but I generally aim for “Dorito” size or a little smaller.

VERY IMPORTANT: Cut around the thick spine that runs down the length of the leaves. I’ve yet to find any use for these spines. I throw them out in the yard for rabbits, racoons, and possums. They’re a hit with the critter crowd.

Put the prepared kale in a large bowl and add the tablespoon of EVOO. When you see the impressive amount of kale and the comparatively small amount of EVOO, you’ll probably think, “She’s nuts, it’s going to take a lot more than this!” – but once you add the oil and (using your hands), coat the leaves, you’ll find that the tablespoon is sufficient.

Lay the pieces of kale on a large baking sheet, in a single layer – make sure no one’s riding piggy back on anyone! Evenly salt each piece.

Bake for 10 to 15 minutes. Be sure to keep a close eye on them – they’ll burn without a moment’s notice.

These delicious kale chips will amaze you. They’re so good! The crispiness, the hint of saltiness, and the unexpectedness of them will make them popular with everyone, even kids.

Fun Ways to Enjoy Kale Chips:

I like to keep healthy snacks at the end of the kitchen bar – someplace everyone can enjoy a quick and tasty snack. Kale chips are ideal.
When watching tv, we all get the munchies, don’t we?! Kale chips are tasty and fun to eat.
Take them along on car trips to keep French fries from tempting you on the road.
They’re a delicious, healthier option to traditional salad or baked potato toppings.

As with everything you make in the kitchen, be sure to experiment with different flavors and additions. Along with the salt, you could also add white sesame seeds, paprika, cayenne pepper, black pepper (I love black pepper on kale chips), garlic, or even Parmesan cheese. The possibilities are endless. When getting creative, though, I’d highly recommend just doing a few at a time the first time through.

Kale Chips: Not the prettiest girl at the dance, but what a personality!

You can find quite a few Kale Cookbooks (Amazon link) on Amazon. This superfood is a lot more versatile than most people think!

Cucumbers, Onions, and Vinegar: A Summer Favorite

July 23, 2013 By Joi Sigers

Southern Cucumbers, Onion, and Vinegar Salad

There’s just nothing quite like a fresh Cucumber, Onion, and Vinegar salad, is there? The flavors and aroma conjure up summers gone by as they help you embrace the one you’re currently living in. My mom, aunt, and grandmothers on each side all made great Cucumber, Onion, and Vinegar Salads. Each somehow tasted a little different because each tended to be either heavy or light-handed with sugar. My aunt’s version wasn’t as sweet as my grandmothers’ salads and none of the three COMBINED were as sweet as my mother’s!

Because this is such a nostalgic recipe, I always serve this salad in a family “heirloom” bowl. It just sort of sweetens the deal, if you know what I mean. The bowl shown here is one I remember my mom using time and time again. She loved dishes SO much – honestly, she’d get more excited about bowls and plates than she would what was inside them.

Suffice to say I do not carry this gene.

Cucumbers, Onions, and Vinegar Salad

3 large cucumbers (or 5 small, “pickling” cucumbers)
1 small onion, chopped (I prefer a Vidalia but have been known to use whatever’s on hand)
1/2 cup white vinegar
1/2 cup water
1 teaspoon salt
2 teaspoons sugar

Peel and slice the cucumbers. Combine the cucumbers, chopped onions, and the rest of the ingredients. Cover and refrigerate until needed.

This is one of those recipes that, over time, you’ll adjust to your own personal tastes. Some people add a minced garlic clove to their Cucumbers, Onions, and Vinegar Salad. My husband likes chopped grape or cherry tomatoes in his (pictured below). I’m pretty old school, though, and much prefer the original cast of characters. I have, however, been tempted to add chopped jalapeno or green bell pepper to play with the flavors a little.

Cucumber, Onion, and Vinegar Salad with Red Onion and Grape Tomatoes

Delicious Roasted Winter Vegetables (Any Season’s Veggies will Do!)

June 25, 2013 By Joi Sigers

I’ve always been a huge fan of Special K Products, so when I saw The Special K Challenge and Beyond: Your Complete Guide to Weight Management, Healthy Living & Delicious Cooking in my grocery store about a month ago, I snatched it up as fast as I grab my drinks at Starbucks as soon as my name’s called.

I have a system in place when it comes to buying cookbooks. I have to keep myself in check because, frankly, I’d spend all my money on adding to my cookbook collection if I were to be left unsupervised. What I’ve started doing is thumbing through the book and seeing if I can find 4 different recipes I really just cannot live without.

The first 4 recipes I saw were:

Asian-Style Braised Baby Bok Choy
Roasted Winter Vegetables
Greek Style Spaghetti Squash
Crispy Baked Crab Cakes with Spicy Re’moulade

They had me at Asian-Style Braised Baby Bok Choy, actually, but I went through the motions of being a tough sell. I sat the book directly into the cart (ironically right on top of a box of Special K Cereal – the kind with bits of chocolate… so, so, so, so very good!).

My grocery store didn’t have any Bok Choy that day – baby or otherwise – so I rounded up some favorite vegetables for the Roasted Winter Vegetables recipe (the recipe is at the bottom of this post).

If you see this book in a store, snatch it up – it’s fantastic. You can also order it from Amazon by clicking one of the links in the post or the picture of the book below.

Other recipes include:

Artichokes with Carrot-Cornbread Stuffing (I’m definitely making these for Thanksgiving)
Black Bean and Corn Dip with Oven-Baked Chips
Banana-Stuffed Multigrain French Toast
Spinach-Feta Frittata
Lemon-Chive Ricotta Dip
Enlightened Guacamole
Lemon-Pepper Salmon
Spanish-Style Cod with White Beans
Sauteed Shrimp Tacos
Chicken and Red Chile Enchiladas
Thai-Style Chicken in Lettuce Wraps
Oven-Fried Chicken Cutlets
Easy Chicken Potpies
Turkey Meatloaf with Barbecue Sauce
Braised Turkey Thighs with Winter Root Vegetables
Italian-Style Chicken Parmesan
Polenta Gratin
Rice Pudding with Dried Fruit
Dark Chocolate Angel Food Cake with Raspberry Sauce (you should see the picture!)
Frozen Yogurt with Berries Sundaes
Red Velvet Cupcakes
And A LOT MORE!

In addition to tons of healthy recipes (with suggestions, information, and nutritional facts), The Special K Challenge and Beyond: Your Complete Guide to Weight Management, Healthy Living & Delicious Cooking serves as a handbook for weight-management and weight-loss goals. You’ll learn about the Special K Challenge and how you can use it EASILY in your day to day life and make it fit your own personal needs. Allow me to point out, though, that whether you read one word about the Special K Challenge or not, this book is more than worth it for the recipes and nutritional information alone!

I’ve made the Roasted Winter Vegetables recipe below quite a few times, and have used different vegetables each time. I’ve used sweet potatoes, corn on the cob (with the ears halved… looks better), red potatoes, carrots, garlic. and cauliflower. I’ve also used the same method on roasted tomatoes, but with a shorter baking time. The balsamic vinegar and rosemary are a perfect match for every vegetable you can imagine!

Roasted Winter Vegetables

Cooking Spray
1 large sweet potato, peeled and cut into 1-inch pieces
1 fennel bulb, trimmed and cut into 6 wedges
2 medium red potatoes, cut into 1 to 1-1/2 inch pieces
2 large shallots, cut into quarters
2 tablespoons olive oil
1 tablespoon balsamic vinegar
1/2 teaspoon coarse salt
1/2 teaspoon dried rosemary leaves
2 cloves garlic, minced

Mellow balsamic vinegar blends beautifully with fresh rosemary to flavor this colorful combination of roasted sweet potatoes, fennel, red potatoes, and shallots.

Preheat oven to 425 degrees.
Meanwhile, on 15 x 10 x 1-inch baking pan lined with foil and coated with cooking spray, toss together sweet potato, fennel, red potatoes, shallots, oil, vinegar, salt, rosemary, and garlic.
Bake in preheated oven about 40 minutes or until vegetables begin to brown, stirring every 10 minutes. Transfer to serving bowl.

Make it your own: Comb farmer’s markets in the cooler months of the year for a variety of root vegetables to try. Here are suggestions for other varieties to roast using the method above:

Carrots – Peel and trim whole baby carrots, or cut larger peeled and trimmed carrots into 1-inch chunks.
Garlic – Separate a garlic head into cloves and leave peels on. Squeeze garlic from peels after roasting.
Onions – Cut peeled and trimmed medium yellow onions into 1-inch pieces.
Parsnips – Peel and trim parsnips and cut into 1-inch pieces
Turnips – Peel and trim whole baby turnips, or cut larger peeled and trimmed turnips into 1-inch wedges.

Eating Healthier Meals Has Never Been Easier… Or More Important

June 10, 2013 By Joi Sigers

Roasted Carrots, Red Potatoes, and Sweet Potatoes

I was in a heart care center recently and, even though I wasn’t the patient, I got a real wake up call. In fact, every member of my family got a wake up call. We were at the heart care center for a family member who was having a procedure done (I’m guessing his beautiful blue eyes got a wake up call, too). My daughters and I kept looking around the waiting room. We were blown away by the number of young people (in their 40’s and 50’s) who were patients. I kept seeing people who I automatically assumed were with a parent or even grandparent, only to look down and see a hospital bracelet on their arm.

I have to tell you, it was alarming!

The American diet – fast food, in particular – isn’t just killing us, it’s roughing us up before it finishes us off. It’s robbing people of the quality of life they deserve and desire. Granted, when it comes to most health issues, a lot of things are hereditary. But the best shot we have against diseases (hereditary or not) is good old fashioned common sense. As a whole, we just all have to start eating healthier.

Heart disease and high blood pressure runs in my family as well as in my husband’s (which is why I was all the more relieved for my daughters to experience the wake up call as well). Add the fact that diabetes and a few other undesirables run through our family trees, and you’ll understand why I harp on healthy food so much.

One of the changes I’ve recently made is one that you may or may not feel comfortable doing, yourself. One”meatless” day a week has been a tradition in our home for a long time now. Thanks to a lot of great products out there (Morningstar Farms, Boca…) and a personal passion for vegetables, this one day a week often produced the best meals of the week. Since the one day a week was going so well, I added two more meatless days.

How’s it going? No one but me seems to have noticed!

Yes, it can be done. No, it’s not overly expensive. Yes, it is as filling. No, you won’t miss the meat.

Roasted Asparagus, Cauliflower, and Corn on the Cob

A few other healthy changes I’ve made:

I’ve started using healthier choices for butter on and in most dishes and recipes. If you read the labels, you’ll be pretty shocked.
I roast vegetables instead of frying them. Roasted potatoes (red, gold, or sweet potatoes), corn on the cob, cauliflower, asparagus, carrots, and tomatoes are SO delicious you’ll find yourself craving them. Something about the roasting process even takes away the need (or desire) for butter. Seriously. I had the butter out, ready to use on roasted corn, but after one bite, I thought, “I’m not going to mess this up with butter!” The amazing, fresh, delicious flavor is really something else.
When I crave a burger, I make it a Boca burger or Morningstar Farms burger. Spray Olive Oil in a skillet, fry the Boca buger, add a little garlic salt and pepper for seasoning – then assemble your burger. It fixes the craving and you don’t miss the meat whatsoever.
I’ve started keeping healthier, smarter snacks on hand. Veggies with hummus, baked chips (sparingly), fruit, yogurt, and nuts are just as delicious and pack an added nutritional punch.
I’ve always been a HUGE fan of cooking magazines and regularly buy Taste of Home, Food Network Magazine, and Rachael Ray’s. I’ve also started grabbing a few “healthy” cooking magazines, such as Cooking Light each month. The recipes, tips, and ideas are priceless.
I browse through the Health Food sections in my favorite stores and grab something new each trip. I’ve found a few wonderful (and I mean wonderful!) foods I’ll be reviewing over the coming days. I’m really excited about the different health foods I’ve fallen in love with and look forward to telling you all about them.

If you look at eating healthier – and feeding your family healthier meals – as a challenge, you’ll rise to the occasion. Get creative and have fun with it. Whether it’s replacing meat with Boca Crumbles in tacos, chili (pictured below), or spaghetti or finding just how many different places you can sneak fruit into meals – it’s more than just doable, it’s deliciously doable.

Chili with Boca Crumbles – delicious and you’ll never miss the meat!

One of the coolest things about eating healthier foods is a really unexpected one: The healthier your diet, the healthier your cravings. Seriously, if you stick with making healthy food choices, you’ll find your cravings switch gears. Whereas I once got the occasional craving for a fast food cheeseburger (intense cravings, at that!) – I find that one of my most frequent cravings these days is for a Veggie Sub from Subway or a Boca Burger (or Morningstar Farms) dressed to the nines with tomatoes, sweet onion, pickles, and mustard.

The Health Benefits of the DASH Diet and DASH Diet Recipes

June 19, 2012 By Joi Sigers

As I’ve said on many occasions, I love the Complete Idiot books. Like most people, I’m pretty busy and want my information given to me in a plain, quick and easy to digest, straight-forward manner. I don’t want to dig through book after book looking for the information I need or search online for 3 days looking for the recipes I want to make.

The Complete Idiot’s Guide books always give me just what I want – the information I need and nothing extra. No clicks and whistles – just priceless information and, in the case of many books, great recipes.

The book you see here, The Complete Idiot’s Guide to DASH Diet Cooking, is one of the most recent books I was sent to review. It was written by Deidre Rawlings, ND, PhD, MH. She’s a board-certified naturopathic doctor, holistic nutritionist, master herbalist, and certified health and wellness coach.

Suffice to say, I’ll hang onto whatever this lady has to say about eating healthy.

While Rawlings specializes in stress disorders, she works with people in treating a variety of health conditions such as diabetes, hypertension, obesity, hormonal imbalances, fibromyalgia, irritable bowel syndrome, colitis, and Crohn’s Disease.

The Complete Idiot’s Guide to DASH Diet Cooking (Amazon link) is written as a guide to help all of us eat healthier. It includes 160 fantastic recipes geared toward reducing the effects of hypertension and diabetes.

These recipes are excellent for heart health, as well as for the prevention of obesity and a multitude of other ills.

Many patients, after having health scares, are told (by their doctors and dieticians) to begin eating more foods from the DASH Diet. What experts, such as Deidre Rawlings, are trying to make us realize is that many of these health scares can be avoided if we were to eat right to begin with – BEFORE someone has to tell us to do so.

From the Back Cover:

The goal of the DASH diet is to prevent and control high blood pressure by eating whole, natural, nutrient-dense foods. This heart-healthy eating plan also reduces cholesterol levels, aids with weight loss, helps control diabetes, and so much more.

Loaded with 160 delicious and nutritious recipes, this helpful guide gives you everything you need to know to prepare DASH diet meals that lower your blood pressure and boost your overall health. In it, you get:

A primer on how the DASH diet works, plus the key nutrients involved and what foods contain them.
Structured meal plans to help you transition to the DASH diet and choose the best foods in the right portion sizes.
Nourishing breakfast recipes to energize and sustain you until lunchtime.
Mouthwatering soups, salads, sandwiches, and snacks to power you through your workday.
Delicious dinners and super sides chock-full of vegetables and other good-for-your-heart ingredients.
Delectable all-natural, low-fat, healthful desserts to satisfy your sweet tooth.

In addition to the great information and recipes that sound as delicious as they are healthy, I love, love, love the expert advice and tips! As you read along, it’s like having your own personal nutritionist tap on your shoulder while whispering tidbits that’ll help you live a longer, healthier life.

How are you going to beat that?!

Recipes include:

White Bean Kale Soup
Crispy Nuts Trail Mix
DASH Roast Chicken
Spicy Sesame Chicken Wings
Dashing Fish Cakes
Artichoke Pesto Tempeh
Veggie-Packed Penne Pasta
Simple Stir-Fry with Fresh Herbs
Shiitake and Asparagus Risotto
Home-Style Baked Beans
Herbed Brown Pilaf
Basmati Almond Rice
Mighty Mushroom Risotto with Herbs
Green Beans Almondine
Zesty Broccoli with Garlic and Ginger
Roasted Rosemary Red Potatoes
Baked Cauliflower with Miso
Garlic Kale with Pine Nuts
Scalloped Sweet Potatoes (perfect for holidays!)
Oriental Vegetables
Collards with Brown Rice and Tamari
DASH-Perfect Pesto
Lemon Tahini Sauce (serve with pita chips or crackers)
Poached Chicken Breast in Spicy Broth
Baked Halibut or Salmon
Grilled Shrimp Southern Style
Banana Raisin Nut Muffins
Chocolate Cherry Nut Loaf
Banana Berry Nut Bread (recipe below!)
Herbed Yogurt Bread
Heart-Healthy Cookies
Many, many more.

As you can see, eating and cooking healthy doesn’t have to be boring or tasteless. In fact, there is no more flavorful dish than one with natural ingredients. Real tastes better than artificial – every single time. I hope you’ll click through one of the links and read more about this wonderful book. More importantly, I hope you’ll buy your own copy and fall in love with food the way it was meant to be enjoyed.

Banana Nut Berry Bread

1/4 cup unsalted butter, softened
1/8 cup coconut oil (warm to liquid consistency)
2 large eggs, lightly beaten
1/2 cup molasses, unsulphured
2 medium ripe bananas
1 tsp baking soda
1 cup walnuts, chopped
1-1/3 cups whole wheat flour
1 cup fresh or frozen raspberries

Preheat the oven to 375 degrees F.
Grease a 9x4x3 inch loaf pan.
In a medium bowl, mix butter, coconut oil, eggs, and molasses.
In a blender or by hand, puree bananas and add butter mixture.
Gradually add baking soda, walnuts, and flour. Mix until smooth.
Blend in raspberries
Pour mixture into greased loaf pan.
Bake for 15 minutes; reduce the oven to 350 degrees F. and bake for 40 – 45 more minutes.

Health Tip: Bananas are loaded with vitamin B6 and potassium, which are both for calming to the central nervous system. Potassium is an essential mineral for helping to maintain normal blood pressure and heart function.

Recipe and tip from The Complete Idiot’s Guide to DASH Diet Cooking (Amazon link), page 258.

Greek Recipes and a Greek Revival

October 27, 2010 By Joi Sigers

While this is not a “gluten-free” cookbook, the recipes are easy enough to make substitutions to make them gluten-free. For example, in the recipe below, you can easily and deliciously substitute quinoa for the barley.

I received a gorgeous hardcover cookbook to review recently and I do mean gorgeous. Greek Revival: Cooking for Life (Amazon link) is actually my first collection of Greek recipes and for someone who’s cookbook collection numbers in the hundreds, that’s saying something.

It’s not that I don’t love Greek food… I absolutely do. I guess I just never figured I could MAKE Greek food that tasted as good as it does when an actual Greek is behind the apron.

Greek Revival: Cooking for Life (Amazon link), however, makes each of these beautiful Greek recipes come alive, even in a non-Greek’s kitchen. The ingredients are common ingredients, the instructions are clear, and the pictures…. oh, the pictures are gorgeous!

Below is one of my favorite recipes from the collection. It’s a completely vegetarian dish and, with fresh vegetables, olive oil, and barley, it’s as healthy as it is delicious. That’s the beauty behind the recipes in this beautiful cookbook – they’re healthy and delicious. Food you’ll want to serve to your family that’s also food they’ll be delighted to eat.

Vegetables Stuffed with Barley – Gemista (NOT gluten-free – Substitute quinoa for the barley to make it gluten-free)

2 cups barley (or quinoa for a gluten-free version)
2 colorful peppers
2 onions, peeled
2 tomatoes
1/2 cup olive oil
3 cloves garlic, minced
1/2 cup finely chopped fresh mint leaves
1/4 cup finely chopped fresh parsley
Sea salt
Pepper

Cook two cups of barley according to the package instructions and set aside.

Wash the peppers, onions, and tomatoes. Cut off the tops and hollow them out. Discard the pepper seeds. Finely chop the insides of the onions and tomatoes and set them aside.

Heat 3 tablespoons of olive oil in a saute’ pan over medium heat. Saute’ the chopped onion until it begins to soften and then add the chopped tomato and the garlic. Continue cooking until the onion is tender when pierced with a fork. Add the chopped mint leaves, parsley, and sea salt and pepper to taste. Stir the mixture and cook for just a couple of minutes to combine the flavors. Remove the pan from heat and stir the tomato-onion mixture into the cooked barley.

Preheat the oven to 375 degrees.

Brush the bottom of a heavy covered casserole with olive oil. Line up the pepper and onion shells in the pan. Brush each generously with olive oil and sea salt and pepper each shell. Fill the shells with the barley stuffing. Drizzle with the remaining olive oil. Cover the casserole and place it in the middle of the oven. Start the stuffed onions and peppers first as they will need about 40 minutes to cook. While the onions and peppers are cooking, stuff the tomatoes with the remainder of the barley stuffing. After about the first 20 minutes of baking time, add the stuffed tomatoes to the pan, cover again, and bake for 20 minutes more.

Allow the vegetables to cool slightly before serving. Gemista is one of those dishes Greeks often eat at room temperature, for as it cools the flavors are enhanced.

Serves 6 – 8 as a side dish.

Greek Revival: Cooking for Life (Amazon link) is 209 pages filled with everyday, healthy Greek recipes and priceless antecdotes from author Patricia Moore-Pastides. The author is the First Lady of South Carolina, an accomplished cook, writer, and public-health professional. She teaches Meditrranean cooking classes in Columbia and has a master of public health degree from Yale University.

Sales of this gorgeous cookbook benefit the University of South Carolina Pastides Health and Sustainability Fund.

Order your copy of Greek Revival: Cooking for Life on Amazon.

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Cookbook Review: The Best 30 Minute Vegetarian Recipes