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Recipe: Squash and Black Bean Burritos

Delicious, vitamin-packed, and protein-filled. Serve with a guacamole for an extra flavor kick and protein punch. Highly flexible — add more squash, beans, or kale to serve your crowd. Can also be eaten alone or served with brown rice. For something different, don’t drain the tomatoes to make a stew, and serve over protein-packed quinoa.

Servings: 2-4
Total Time: 20-30 minutes
Make Ahead: Yes, and freezes well

1 onion, diced
1 butternut squash, 1-2 delicata squash, or other winter squash, peeled, seeded, and diced into ~1/2″ chunks.
2-4 C stock or water
1 bunch kale, rinsed thoroughly and coarsely chopped
1 can black beans
1 can tomatoes, drained (optional) (I like to use Muir Glen tomatoes with chile peppers or adobo)
1 T minced fresh ginger, or 1t dried
1t cumin
red pepper flakes or cayenne, to taste
salt
pepper
1-2T olive oil
large whole wheat tortillas

1) Heat 1-2T olive oil in a dutch oven or 4 quart saucepan. Add the onions and a pinch of salt, stir occasionally until lightly browned, about 5 minutes. Add ginger, cumin, and red pepper flakes to taste.
2) Add squash and saute for ~2 minutes. Add stock just to cover squash, cover pot, and bring to a boil. Reduce heat, and simmer for ~5 minutes. Add kale and another pinch of salt at top of pot without stirring, where it will steam while the squash braises.
3) When squash is fork-tender, stir to combine with kale. Add black beans and drained tomatoes. Stir, taste and adjust salt, pepper, and seasonings.
4) Enjoy in tortillas, with or without brown rice, topped with optional low-fat cheese, low-fat sour cream, or guacamole.

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Whole Wheat Pasta with Sardine and Tomato Sauce

Quick, easy, delicious, and nutritious. Sardines are a low-mercury fish and are great for heart health. Sardines packed in oil have zero carbs and 24 grams of protein per tin, plus lots of essential omega-3 fatty acids, calcium, and niacin. This dish can be made in less than the time it takes the pasta to cook.

Serves: 2 (easily multiplied)
Total time: About 15 minutes
Work time: About 15 minutes

2 T olive oil
1 onion, diced
pinch dried or fresh thyme leaves
pinch red pepper flakes
1 14.5 oz can diced tomatoes
3 tins sardines packed in olive oil
Juice of 1 lemon
Salt and Pepper to taste
1/2 lb whole wheat pasta shapes or spirals

1. Cook the pasta al dente according to package instructions, but undercook by 1 minute. You can prepare steps 2-? while waiting for the water to boil.
2. Heat a large skillet over medium heat. Add olive oil (or just use olive oil from sardine tins), diced onion, and a pinch of salt. Cook, stirring occasionally, until onions begin to caramelize (soften and brown, but not burn).
3. Add a thyme and red pepper flakes.
4. Add sardines and tomatoes. Break up sardines with cooking utensil. Cook for 1-2 minutes.
5. Add lemon juice, salt, and pepper to taste.
6. Stir pasta into skillet and cook for 1 minute with sauce. Serve.

Variation: Try cumin or rosemary in place of the thyme. Serve over brown rice or a whole grain instead of pasta.

Posted on

Whole Wheat Pasta with Sardine and Tomato Sauce

Quick, easy, delicious, and nutritious. Sardines are a low-mercury fish and are great for heart health. Sardines packed in oil have zero carbs and 24 grams of protein per tin, plus lots of essential omega-3 fatty acids, calcium, and niacin. This dish can be made in less than the time it takes the pasta to cook.

Serves: 2 (easily multiplied)
Total time: About 15 minutes
Work time: About 15 minutes

2 T olive oil
1 onion, diced
pinch dried or fresh thyme leaves
pinch red pepper flakes
1 14.5 oz can diced tomatoes
3 tins sardines packed in olive oil
Juice of 1 lemon
Salt and Pepper to taste
1/2 lb whole wheat pasta shapes or spirals

1. Cook the pasta al dente according to package instructions, but undercook by 1 minute. You can prepare steps 2-? while waiting for the water to boil.
2. Heat a large skillet over medium heat. Add olive oil (or just use olive oil from sardine tins), diced onion, and a pinch of salt. Cook, stirring occasionally, until onions begin to caramelize (soften and brown, but not burn).
3. Add a thyme and red pepper flakes.
4. Add sardines and tomatoes. Break up sardines with cooking utensil. Cook for 1-2 minutes.
5. Add lemon juice, salt, and pepper to taste.
6. Stir pasta into skillet and cook for 1 minute with sauce. Serve.

Variation: Try cumin or rosemary in place of the thyme. Serve over brown rice or a whole grain instead of pasta.

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Make-Ahead or Weeknight Menu: Maple Chicken (or Non-Chicken), Simple Cranberry Sauce, Baked Sweets, and Roasted Broccoli

A veritable weeknight feast that’s even good enough for entertaining. Like having a bit of Thanksgiving anytime. Highly flexible. Can be done all in one night, made ahead, or some of each. Whatever you have time for. Roast the veggies while baking the potatoes, and while you’re at it, fill your oven with colorful veggies to roast for the rest of the week!

Total Time: 1 hour
Prep Time: 1/2 hour
Serves: 4
Make-ahead (optional): The sweet potatoes and broccoli can be roasted ahead of time and refrigerated for up to 4 days. The chicken (or other protein) can be marinated overnight and/or baked up to 4 days ahead.
Clean-up Tip: When baking sweet potatoes, save your pans by lining them with foil. Sweet potatoes contain a gooey substance that is nearly impossible to clean up otherwise.

Ingredients:
1 recipe Simple Cranberry Sauce
1 recipe Simple Maple-Mustard Marinade
4 chicken breasts (or other chicken parts, or 6 oz pieces of salmon, or seitan or tempeh)
4 sweet potatoes or yams (I prefer yams because they are easier to work with), scrubbed
1-2 bunches broccoli
1-3 cloves garlic (to taste)
Salt (to taste)
Olive Oil (to taste)
Lime wedges for the sweet potatoes (optional, but really delicious)

Game Plan:
1. Preheat Oven to 400 degrees.
2. Prick sweet potatoes with fork to let steam escape during baking. Wrap in foil or place in foil-wrapped pan. Bake for approximately 1 hour, until a fork goes in easily. Serve with lime wedges.
3. Marinate the chicken (or other protein) for 15+ minutes and start the cranberry sauce.
4. Cut broccoli into florets. Shave the stem with a vegetable peeler and cut into pieces (approximately 1/2″). Toss with olive oil, salt and garlic in an ovenproof baking pan. Bake for 20 minutes.
5. Saute, grill, or broil chicken, 4-6 minutes/side. If you’ve used oil in the marinade, you shouldn’t need to add extra to the pan, or can use just a bit of olive oil cooking spray.
6. Assemble a gorgeous and colorful plate of chicken cranberry sauce, sweet potatoes, lime wedges, and broccoli. Try oranges for dessert!

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Make-Ahead or Weeknight Menu: Maple Chicken (or Non-Chicken), Simple Cranberry Sauce, Baked Sweets, and Roasted Broccoli

A veritable weeknight feast that’s even good enough for entertaining. Like having a bit of Thanksgiving anytime. Highly flexible. Can be done all in one night, made ahead, or some of each. Whatever you have time for. Roast the veggies while baking the potatoes, and while you’re at it, fill your oven with colorful veggies to roast for the rest of the week!

Total Time: 1 hour
Prep Time: 1/2 hour
Serves: 4
Make-ahead (optional): The sweet potatoes and broccoli can be roasted ahead of time and refrigerated for up to 4 days. The chicken (or other protein) can be marinated overnight and/or baked up to 4 days ahead.
Clean-up Tip: When baking sweet potatoes, save your pans by lining them with foil. Sweet potatoes contain a gooey substance that is nearly impossible to clean up otherwise.

Ingredients:
1 recipe Simple Cranberry Sauce
1 recipe Simple Maple-Mustard Marinade
4 chicken breasts (or other chicken parts, or 6 oz pieces of salmon, or seitan or tempeh)
4 sweet potatoes or yams (I prefer yams because they are easier to work with), scrubbed
1-2 bunches broccoli
1-3 cloves garlic (to taste)
Salt (to taste)
Olive Oil (to taste)
Lime wedges for the sweet potatoes (optional, but really delicious)

Game Plan:
1. Preheat Oven to 400 degrees.
2. Prick sweet potatoes with fork to let steam escape during baking. Wrap in foil or place in foil-wrapped pan. Bake for approximately 1 hour, until a fork goes in easily. Serve with lime wedges.
3. Marinate the chicken (or other protein) for 15+ minutes and start the cranberry sauce.
4. Cut broccoli into florets. Shave the stem with a vegetable peeler and cut into pieces (approximately 1/2″). Toss with olive oil, salt and garlic in an ovenproof baking pan. Bake for 20 minutes.
5. Saute, grill, or broil chicken, 4-6 minutes/side. If you’ve used oil in the marinade, you shouldn’t need to add extra to the pan, or can use just a bit of olive oil cooking spray.
6. Assemble a gorgeous and colorful plate of chicken cranberry sauce, sweet potatoes, lime wedges, and broccoli. Try oranges for dessert!

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Recipe: Simple Maple-Mustard Marinade

Try it with chicken, fish (especially salmon), seitan or tempeh. Use it for delicious make-ahead meals.

Total Time: 5 minutes

3 T Maple Syrup
1-3 T Dijon Mustard (to taste)
1 T Balsalmic Vinegar
Salt and Pepper to taste
Optional: 1-2T olive oil (you may wish to add this here rather than adding oil to the cooking pan)
Optional: 1 t dried rosemary

Combine. To use, add to protein of choice, and mix well. Marinate for 15 minutes to overnight. Broil, grill, sear, or saute protein.

Posted on

Recipe: Simple Maple-Mustard Marinade

Try it with chicken, fish (especially salmon), seitan or tempeh. Use it for delicious make-ahead meals.

Total Time: 5 minutes

3 T Maple Syrup
1-3 T Dijon Mustard (to taste)
1 T Balsalmic Vinegar
Salt and Pepper to taste
Optional: 1-2T olive oil (you may wish to add this here rather than adding oil to the cooking pan)
Optional: 1 t dried rosemary

Combine. To use, add to protein of choice, and mix well. Marinate for 15 minutes to overnight. Broil, grill, sear, or saute protein.

Posted on

Recipe: Simple Maple-Mustard Marinade

Try it with chicken, fish (especially salmon), seitan or tempeh. Use it for delicious make-ahead meals.

Total Time: 5 minutes

3 T Maple Syrup
1-3 T Dijon Mustard (to taste)
1 T Balsalmic Vinegar
Salt and Pepper to taste
Optional: 1-2T olive oil (you may wish to add this here rather than adding oil to the cooking pan)
Optional: 1 t dried rosemary

Combine. To use, add to protein of choice, and mix well. Marinate for 15 minutes to overnight. Broil, grill, sear, or saute protein.

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Recipe: Salad with Arugula, Cranberries, Oranges, and Walnuts

Colorful and fragrant, this salad will liven up any fall or winter meal. The dressing is made right in the pan, making cleanup simple. Great way to use leftover Simple Cranberry Sauce.

Total Time: <10 minutes with prepared Simple Cranberry Sauce; <20 minutes from scratch
Prep Time: <10 minutes with prepared Simple Cranberry Sauce; ~15 minutes from scratch
Substitutions: Any nuts may be substituted for the walnuts. Any salad green may be substituted for the arugula. Salad can easily be made without the nuts. Those looking to replace nuts with something crunchy might try sesame seeds, panko bread crumbs plain or sauteed briefly with garlic, croutons (see my homemade crouton recipe to follow), water chestnuts, radishes, baby corn, or fresh or canned corn.

1/4-1 batch simple cranberry sauce (see
1/4 lb (at least) of arugula per person
1-2 oranges or clementines for every 2 people
3 T olive oil or walnut oil
balsalmic vinegar
maple syrup
pinch of salt

Heat olive or walnut oil in a large saute pan. When oil is hot, turn heat down to low and add arugula and a pinch of salt. When arugula begins to wilt, add oranges or clementines. To make the dressing right in the pan, add a few tablespoons each of balsalmic vinegar and maple syrup, to taste. Sprinkle with walnuts and serve immediately.

Posted on

Recipe: Salad with Arugula, Cranberries, Oranges, and Walnuts

Colorful and fragrant, this salad will liven up any fall or winter meal. The dressing is made right in the pan, making cleanup simple. Great way to use leftover Simple Cranberry Sauce.

Total Time: <10 minutes with prepared Simple Cranberry Sauce; <20 minutes from scratch
Prep Time: <10 minutes with prepared Simple Cranberry Sauce; ~15 minutes from scratch
Substitutions: Any nuts may be substituted for the walnuts. Any salad green may be substituted for the arugula. Salad can easily be made without the nuts. Those looking to replace nuts with something crunchy might try sesame seeds, panko bread crumbs plain or sauteed briefly with garlic, croutons (see my homemade crouton recipe to follow), water chestnuts, radishes, baby corn, or fresh or canned corn.

1/4-1 batch simple cranberry sauce (see
1/4 lb (at least) of arugula per person
1-2 oranges or clementines for every 2 people
3 T olive oil or walnut oil
balsalmic vinegar
maple syrup
pinch of salt

Heat olive or walnut oil in a large saute pan. When oil is hot, turn heat down to low and add arugula and a pinch of salt. When arugula begins to wilt, add oranges or clementines. To make the dressing right in the pan, add a few tablespoons each of balsalmic vinegar and maple syrup, to taste. Sprinkle with walnuts and serve immediately.