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Sweet Potato Patties

YIELD
 6 Servings

INGREDIENTS

  • For Patties

    • 2 cans cannellini white beans, drained and rinsed
    • 1 large sweet potato, baked/peeled/mashed (about 2 cups)
    • 2 Tbsp tahini (optional)
    • 2 tsp maple or agave syrup
    • 1 tsp Cajun seasoning
    • 1/8 tsp cayenne
    • 1/8 tsp crushed red pepper
    • 1/4 cup wheat flour
    • 1/4 cup Panko
    • 1/2 sweet onion
    • 1 avocado
    • 6 slices smoked Gouda
    • 1 tomato, sliced (optional)

INSTRUCTIONS

    1. Bake sweet potato. In oven @ 400 for 40 minutes or in microwave (press potato button)
    2. Peel, place in large mixing bowl.
    3. Add drained and rinsed (reduces sodium) beans to mixing bowl. Mash beans and potato together.
    4. Mash in seasoning and flour.
    5. Form 6 patties.
    6. Coat with Panko
    7. Heat 1 Tbsp extra virgin olive oil over medium high heat.
    8. Slice onions add to pan. Saute to carmelize (about 5 minutes).
    9. Place the patties in the pan. Repeat until the pan is filled. Cook until browned on both sides. About 5 minutes per side
    10. Transfer patties to plates, top with Gouda, tomato, avocado, onion

Chopped Caprese Salad


YIELD
 4 Servings
ACTIVE TIME
 5 Minutes



INGREDIENTS

    • 2 large tomatoes, chopped
    • 1/4 cup shredded mozzarella
    • 1 cup basil, chopped
    • 1/2 tbsp balsamic vinegar
    • 1 tbsp extra virgin olive oil
    • 1/2 tsp garlic powder
    • 1/8 tsp salt
    • 1/8 tsp pepper

INSTRUCTIONS

    1. Combine all ingredients in a plastic storage container.
    2. Seal lid
    3. Shake to coat
    4. Serve!

Grilled Eggplant Steak with Mediterranean Chickpea Mix

YIELD
 Serves 4

CATEGORIES
 grill

INGREDIENTS

  • For Eggplant

    • 1 large eggplant, about 1 lb.
    • 1 Tbs. balsamic vinegar
    • 2 Tbs. extra virgin olive oil
    • 1/4 tsp. freshly ground black pepper
    • 1/2 tsp garlic powder

  • For Mediterranean Chickpea Mix

    • 1 Tbs. low-sodium soy sauce
    • 1 Tbs. balsamic vinegar
    • 1 Tbs. extra virgin olive oil
    • 2 cloves garlic, minced
    • 1 can chickpeas, drained & rinsed
    • 1 red bell pepper
    • 1 tomato
    • 1 red onion
    • 1/4 cup Kalamata olives, sliced
    • 2 Tbs. chopped fresh oregano or Italian parsley
    • Sea salt and freshly ground black pepper to taste
    • 1/4 lb. feta cheese, cubed or crumbled

INSTRUCTIONS

  • Prep Eggplant

    1. Cut eggplant lengthwise into 4-6, 1/2-inch-thick slices to resemble steaks.
    2. In a large shallow dish whisk together olive oil, balsamic vinegar, pepper and garlic powder.
    3. Coat the eggplant with mixture in bowl. Set aside.

  • Prep Chickpea mix

    1. Chop garlic, red pepper, tomato, onion and olives and place in a large baggie. Add chickpeas, olive oil, balsamic vinegar, soy, and oregano. Close baggie and toss together.

  • To Cook Chickpea mix

    1. In the oven: Pour mixture into rectangular oven proof dish @ 450 for 20 - 25 minutes, until veggies are tender.
    2. On the grill: Divide into two foil pockets. Cook for 15 minutes

  • To Cook Eggplant

    1. Grill or broil eggplant for 3 minutes on each side, or until tender but not soft. Remove from heat.
    2. Place 1 steak on each serving plate and top with chickpea mix. Sprinkle with Feta.


Veggielicious


Whole Grain Tuscan Linguini


INGREDIENTS

    • 3/4 pound whole grain linguini
    • 2 tablespoons olive oil
    • 2 garlic cloves, minced
    • 1/2 pound baby bella mushrooms
    • 1 bunch broccoli
    • 1 red pepper, julienne
    • 1 small red onion, julienne
    • 1/4 cup freshly squeezed lemon juice
    • 1/2 cup white wine
    • 1 tablespoon balsamic vinegar
    • 2 tablespoons milk
    • 1 tablespoon whole wheat flour
    • Salt and freshly ground black pepper
    • 3/4 cup shredded Parmesan

  • INSTRUCTIONS

      1. Bring a large pot of lightly salted water to a boil. Add the linguini and cook according to the directions on the box. Drain, reserving 1 cup of the cooking water.
      2. Bring a medium pot of water to a boil. Add the broccoli and cook for 5 minutes (allow broccoli to remain crispy). Drain.
      3. Meanwhile, heat the olive oil in a large skillet over a medium-high flame. Add the garlic onion, mushroom, and red pepper saute for 4 to 5 minutes, keeping the vegetables crispy. Remove the vegetables from the pan and set aside.
      4. Add the lemon juice, white wine, vinegar, and the reserved cup water to the skillet. Bring to boil, reduce to simmer until the liquid is reduced by about half. Combine flour and milk, add to sauce. Stir as lightly thickens, about 2 minutes. Reduce stove temp to low.
      5. Return the vegetables and linguini to the pan, tossing to combine. Add broccoli. Season with salt and pepper, to taste. Top with Parmesan.

    • Creamy Wild Rice on a Bed of Apples


      INGREDIENTS

        • 2 cups vegetable broth
        • 1/2 cup wild rice
        • 1/2 cup quinoa
        • 2 Tbs. olive oil
        • 1 cup finely chopped baby bella mushrooms
        • 1/2 finely chopped red onion
        • 3 cloves garlic, finely chopped
        • 1 tsp. dried sage
        • 1/4 tsp. red pepper flakes
        • 1/2 cup goat cheese
        • 1/4 cup dried cranberries, chopped
        • 1/4 cup chopped walnuts
        • 2 medium Red Delicious apples
        • Shaved Parmesan cheese

      • INSTRUCTIONS

          1. Combine broth and wild rice in a sauce pan and bring to boil. Cover, reduce heat to simmer, and cook 20 minutes. Stir in quinoa, and 1/2 cup water and cook 20 minutes more, or until most of water is absorbed.
          2. Heat oil in skillet over medium heat. Add mushrooms, garlic, and onion, and sauté 7 minutes. Stir in sage, red pepper flakes, and wild rice mixture, and increase heat to medium-high. Cook 2 to 3 minutes, or until liquid has evaporated. Remove from heat, and stir in goat cheese. Fold in cranberries.
          3. Dice apples and top with large spoonful rice mixture. Sprinkle with walnuts and shaved Parmesan cheese.

        • Eggplant Bruschetta Sandwich


          INGREDIENTS

            • 1 eggplant, cut into 1" cubes
            • 1 red pepper, diced
            • 1 red onion, sliced into wedges
            • 2 tomatoes
            • 2 tablespoons olive oil
            • 2 large garlic cloves, crushed
            • 1 small whole wheat baguette or other bread that looks great that day
            • 1 tablespoon Italian seasoning
            • 2 oz slivered almonds
            • 2 oz herbed goat cheese

          • INSTRUCTIONS

              1. Preheat oven to 475. Put the eggplant, red pepper, onion, salt, pepper, and oil in a large bowl. Spread on a baking sheet. Bake for 15 minutes, turn vegetables, bake for 10 minutes longer (or until tender). Transfer to bowl, add garlic and Italian seasoning.
              2. Chop the tomato and add to the vegetables.
              3. Cut bread in half and spread goat cheese on both sides. Top with vegetables. Sprinkle with almonds. Return to oven for 5 minutes to warm.


Tasty Work Night Dishes


Quinoa-Stuffed Poblano Chiles: 
http://www.vegetariantimes.com/recipes/9468?section=

This is easy to customize if you're not a spice fan downgrade to a standard bell pepper. I'm a fan of kick so I hail the poblano!


This picture has dried currants because the store didn't have pomegranate. If you're making it for the first time use pomegranate because it really does make it.  Citrus is in season right now so you should be able to find them.  The trick is getting the seeds out. Here's a youtube video I recommend. The taste is worth the trouble, I promise! http://www.youtube.com/watch?v=-qfQ3_N7S6Y


Ingredients:

  • 1/2 cup vegetable broth
  • 1/2 cup dry quinoa
  • 4 poblano peppers
  • Canola oil
  • Small red onion, diced
  • 2 large garlic cloves, minced
  • 1 small red pepper, diced
  • 1/2 tsp dried oregano
  • 10 dried apricots, diced
  • 1/4 cup coarsely chopped cilantro
  • 1/2 cup shredded Mexican cheese
  • Juice of 1 lime
  • Salsa and non-fat plain Greek yogurt to top
  • Seeds from 1 Pomegranate
Directions:
  • In a medium pot, add quinoa, 1/2 cup water, and 1/2 cup vegetable broth. Bring to boil. Cover and reduce to simmer until quinoa soaks in liquid (10-15 minutes).
  • Preheat broiler. Cover baking sheet with foil. Put poblano chiles on baking sheet, and place 3 inches from heating element. Broil until charred on all sides (turning about every 2 minutes). Remove from oven, wrap with foil and let steam 10 minutes. Peel, and slit lengthwise, leaving stems intact. Remove seeds. Reduce oven temperature to 350F.
    • This sounds much more intimidating than it actually is, it's super easy!
  • While poblanos are broiling and steaming dice your vegetables.
  • Lightly coat skillet with canola oil and bring to medium heat. Add onion, and sauté 3 minutes. Add garlic, and sauté until fragrant, about 2 minutes. Stir in bell pepper, oregano, salt and pepper (to taste), and sauté 3 minutes.
  • Remove from heat. Gently stir in cooked quinoa, apricots, cilantro, cheese and lime juice. Toss gently to distribute ingredients.
  • Lightly coat bottom of 2-qt. baking dish with salsa. Stuff each chile   with quinoa mixture, gently pressing it into chile with palm of hand. Place chiles on salsa. Bake 30 minutes, or until heated through.
  • To serve, carefully transfer peppers to serving plates. Top with spoonfuls of salsa, and drizzle with yogurt. Sprinkle with pomegranate seeds. 



Twice Baked Sweet Potatoes:
This was a fun one to come up with, and I have to admit, I was glowingly proud when it ended up tasting delicious.  I'm new to sweet potatoes this year and have absolutely fallen in love with them.  Combining this with my husband's undying devotion to refried beans has made for a new regular (pun intended) to our menu.

Ingredients:

    • 2 large sweet potatoes
    • 1 can refried pinto beans (I recommend Trader Joe's 'Salsa Style')
    • 1 cup frozen corn
    • 1/2 red onion, diced
    • 3 garlic cloves, diced
    • 1 jalepeno, diced
    • 1 tsp chili powder
    • 1 tsp cumin
    • 1 tsp coriander
    • 1/4 tsp chipotle powder
  • For the Avocado Cream
    • 1 ripe avocado
    • 1/4 cup non fat plain Greek yogurt
    • 1/4 lime
    • pinch of salt
  • Toppings
  • Salsa
  • Sharp Cheddar

    • Directions
        1. There are a few options to bake your potatoes depending on your time:
          • Wrap each potato individually in tinfoil, set into slow cooker, cook on low and ignore for the day.
          • Poke fork holes into potatoes, cook for 1 hr in oven at 400F.
          • Poke fork holes into potatoes, place in microwave, and press potato button.
        2. Preheat oven to 350F
        3. Lightly coat skillet with extra virgin olive oil, bring to medium high heat.  Add onions and corn. Saute for 5 minutes.  Reduce heat to medium, add garlic and jalapeno, saute for 1 minute.  Add spices and refried beans, fold together
        4. Cut potatoes in 1/2 lengthwise. Spoon out the inside (leave 1/4" to hold the potatoes form) and mix that with the other filling. Scoop new mixture into each potato shell.  Top with cheese. Place on a baking sheet. Bake for 15 minutes.
      • Avocado Cream
      • Peal and pit avocado. Smash in a bowl and mix in juice from 1/4 of the lime and 1/4 cup non fat plain Greek yogurt, and salt.

      • Top with Salsa and Cream!
Unfried Favorites



Sweet Potato Fries:
The best thing about these is they are virtually impossible to mess up and therefore the perfect place to start.  Not only are we baking these instead of frying, we're substituting sweet potatoes instead of standard white.  Sweet potatoes offer you more fiber and they're a rich source of vitamin A and beta-carotene.


Ingredients:

  • 1 large sweet potato (serves 2)
  • Extra Virgin Olive Oil
  • Brown Sugar
  • Rosemary
  • Red Pepper
  • Garlic Powder
Directions:
  • Preheat oven to 450 F
  • Drizzle olive oil on a baking sheet covered with tin foil
  • Lightly sprinkle brown sugar and garlic powder over oil
  • Wash the potatoes and don't bother pealing
  • Cut sweet potato in 1/2, then cut into slices based on your preference (steak, traditional, or shoe string).
  • Lay potato slices in single layer on oil.  
    • If you have more potato then space on your baking sheet, cook them in two batches or take out another tray. It's very important you don't layer these to make sure they cook properly.
  • Drizzle olive oil over the top of potatoes
  • Lightly sprinkle with brown sugar, garlic powder, rosemary, and crushed red pepper
  • Bake 10 minutes, flip, then bake an additional 5-15 minutes (dependent on thickness of cut and desired crispiness, just keep an eye on them)

Onion Rings:
Full disclosure on the table, I have never really been a fan of onion rings.  For a couple reasons. 1, it's taken me a while to learn onions are likable and 2, I'm not a huge grease fan (unless it's a byproduct of a cheese curd - in which case, yum!).  My husband however is a big fan, so I set out to find a baked version.  There are a lot out there with different flavor profiles and most require you to soak the onion in buttermilk or regular milk for a couple of hours first (so the breading adheres).  This is my take.


Ingredients:

  • 1 medium sweet onion
  • 1/2 cup non fat plain Greek yogurt
  • 2 tablespoons Dijon mustard
  • 2 butts of whole wheat bread (the end caps that usually don't get eaten)
    • For a little extra crunch you can use 1 butt of bread + 1/4 cup Panko crumbs (found in the Asian section of your super market).  Some cooks use corn flakes, but you're looking at 20 ingredients vs. 5 in Panko.
  • 1/2 tbsp lemon pepper seasoning
  • 1/2 tsp garlic powder
Directions:


  • Preheat oven to 425F
  • Put foil on 2 baking sheets and lightly coat with Extra Virgin Olive Oil cooking spray
  • Cut onion into 1/4" slices for rings
  • Mix yogurt and mustard in a bowl and set aside
  • Pulse together bread, lemon pepper, and garlic in your food processor until you have crumbs.  Pour onto a plate.
  • Using your fingers, coat onion rings with yogurt mix
  • Lay in bread crumbs and coat. Lay on cookie sheet
    •  This may appear to not be enough breading, especially compared to the fried version, so you'll have to trust me on this one.
  • Bake for 20 minutes
  • Serve immediately
Avocado Fries:

Most of the things I cook, I've seen on the internet and in books. I'm not completely food creative yet, but I'm working on it.  These Avocado Fries were inspired by a picture I found on Pinterest and trace to a blog called: Adventures in Cooking (Beth's Avocado Fries Recipe)

Here's my take.

Ingredients:
  • 2 avocados (not overly ripe, because they will need to hold their shape)
  • 1 lime (juiced)
  • 1 butt from your loaf of whole wheat bread
  • 1/4 cup Panko crumbs (found in the Asian section of your super market)
  • 1/2 tsp cumin
  • 1/2 tsp chili powder
  • 1/4 tsp chipotle pepper powder
Directions:
  • Preheat oven to 425 F
  • Cut avocado in half lengthwise, pit and peel
  • Slice into 1/4" slices (From a taste perspective, it's pretty important these don't get too thick)
  • Squeeze lime into a bowl
  • Pulse together bread, cumin, chili powder, and chipotle seasonings in your food processor until you have crumbs.  Pour onto a plate and mix in panko
  • Dip each avocado into juice (this will serve as your bonding agent)
  • Lay avocados in your breading to coat
  • Place coated slices on a cookie sheet
    • To ensure crunch on both sides, place a cooling rack on top of your cookie sheet, then put fries on tops of that
  • Bake 15 minutes

Zucchini Chips
I started making these when we were too frequently having cheesy garlic bread when I made anything Italian.  Great way to cut the carbs, fat, and add another vegetable.  Adapted from Food Network's Ellie Krieger (Ellie's Zucchini Crisp Recipe). 


Ingredients:

  • 1 zucchini
  • 1 tbsp extra virgin olive oil
  • 1 butt from whole wheat bread
  • 2 tbsp grated Parmesan
  • 1 tsp Italian seasoning
  • 1/4 tsp red pepper flakes
  • 1/4 tsp garlic powder

Directions:
  • Preheat oven to 450 F
  • Thin slice your zucchini on your mandolin
  • Toss zucchini slices and olive oil together in a large baggie
  • Pulse together bread, Parmesan, Italian seasoning, red pepper flakes, and garlic powder
  • Put breading mixture onto a plate
  • Coat each zucchini slice then place on cookie sheet lined with foil and lightly coated with cooking spray
    • Don't overlap, use another tray if needed
  • Bake 20 - 30 minutes depending on thickness of zucchini slices.

Red Baked Tomatoes:
I have never eaten a fried green tomato so I really don't have a comparison if these are even a close knock off. It was more of a concept thing when I decided to make these.  Like the zucchini chips, they're a great side for you favorite Italian meals.


Ingredients:

  • 3 roma tomatoes
  • Olive oil
  • 1 butt whole wheat bread
  • 1/4 cup Parmesan
  • 1/2 tbsp dried basil
  • 1/4 tsp garlic powder
  • 1/8 tsp sea salt
Directions:
  • Preheat oven to 450 F
  • Slice tomatoes using mandolin
  • Lightly coat foil covered baking sheet with cooking spray
  • Pulse bread, Parmesan, basil, garlic powder, and sea salt in food processor. Pour on a plate.
  • Coat each tomato with breading, lay in a single layer on baking sheet.
  • Drizzle olive oil over the top
  • Bake 20 minutes
  • Top with "Presto Pesto" (see recipe below) for extra deliciousness! Makes for a great appetizer.

Here's my Presto Pesto recipe with just 5 ingredients.  Husband tested, cook approved!

  • 2.5 oz (standard container) basil
  • Handful of slivered/sliced almonds
  • 2 garlic cloves
  • Handful of grated Parmesan
  • Pour Extra Virgin Olive Oil through the top of your food processor while processing until you get desired consistency.
  • If you're daring (it's really not that daring) throw in a couple pinches of crushed red pepper for a little kick.
  • Taste and modify as you process, you may decide to add more parm, or almonds, a pinch of salt.





What's for lunch? Are you as exhausted reading that phrase as I am typing it...  I've made so many bad decisions around 1:00 in the afternoon because the day has taken me away and I just realized that my stomach is playing the "I'm hungry" song.  Here are a few make ahead recipes I keep on file now.  The key being make ahead.  I'm finding that if I plan what I'm going to eat for lunch before Monday slaps me in the face, I'm much more likely to make it and eat right.

Simple Fancy Salad:
  • Mixed Greens
  • Dried Cranberries
  • Crumbled Gorgonzola
  • Chopped Walnuts or Sliced Pecans
Easiest make at Home Balsamic salad dressing (multiple servings)
  • 3 tbsp balsamic vinegar
  • 2 tsp dijon mustard
  • 1/4 cup olive oil
  • Pepper, to taste


Quick Quinoa Salad (4 Lunches):

  • 1 cup quinoa
  • 1 cup vegetable broth
  • 1 cup water
  • 1 small garlic clove (leave out if you've got a big meeting coming up and don't have access to a toothbrush)
  • 1/4 cup golden raisins
  • 10 green olives
  • 10 black or kalamata olives
  • 1 cup spinach
  • 1/4 cup walnuts
  • 3 oz feta or goat cheese
  • 1 tsp dry oregano
  • 1/4 tsp black pepper
  • 3 Tbsp. extra virgin olive oil
  • 2 Tbsp apple cider vinegar
  • Salt to taste
Directions:
  1. In a pot, combine Quinoa, 1 cup vegetable oil and 1 cup water.  Bring to a boil. Reduce to simmer and cover for 10 minutes. Turn burner off and allow Quinoa to saturate remaining liquid.
  2. In a food processor, combine dry ingredients and pulse 5 times for a good chop. Or just use your cutting board.
  3. Combine Quinoa, dry ingredients, olive oil and apple cider vinegar in a large bowl. Serve chilled or warm.
Spicy Slow Cooker Sweet Potato Soup:

  • 2 large uncooked sweet potatoes
  • 2 cups low sodium vegetable broth
  • 1/4 tsp cumin
  • 1/4 tsp thyme
  • 1/4 tsp parsley
  • 1/8 tsp red pepper flakes
  • 1/8 tsp cayenne
  • 1 cup skim milk
  • 1/2 cup Greek non-fat plain yogurt
Directions:
  • Scrub sweet potatoes and chop with skin on.  Add to slow cooker with everything but milk and yogurt.
  • Cook on high for 4 hours (low for 6-8).
  • Combine potato base with 1 cup milk in blender and liquefy.
  • Return to slow cooker, add yogurt, and serve when ready.


Tortilla Pizza!
My favorite dinner as a kid was homemade pizza.  Not only did we get to pick our toppings, but everything tastes better made with love.  Homemade pizza can be time consuming though and the dough can be tough. Here's my take on a quick pizza that also gives you the versatility to easily customize to each person eating.


Pre-heat oven to 425, Bake for 10 minutes
  • Mediterranean
    • 1 Whole Wheat Tortilla
    • Olive Oil (thinly brush on tortilla)
    • 1 Clove Diced Garlic or Sprinkle Garlic Powder
    • Handful Spinach
    • 5 Mediterranean Olives
    • Sprinkle Red Pepper Flakes
    • Feta or Goat Cheese
  • Margherita
    • 1 Whole Wheat Tortilla
    • Olive Oil  (thinly brush on tortilla)
    • 1 Clove Diced Garlic or Sprinkle Garlic Powder
    • 5 Thin Slices Tomato or 3 Spoonfuls Diced Canned Tomatoes
    • Handful Fresh Basil or Generous Sprinkle Dry Basil
    • Mozzarella Cheese
  • Hawaiian
    • 1 Whole Wheat Tortilla
    • 1 Large Spoonful of Opened Spaghetti Sauce in your refrigerator or tomato sauce
    • Shredded Cheddar Cheese
    • 1 Slice of Deli Ham (Look into getting Nitrate Free_Nitrates are a known carcinogen used to preserve the color in processed meats)
    • Pineapple Chunks (if using canned, check the ingredients and sugar levels)
  • Hot BBQ
    • 1 Whole Wheat Tortilla
    • 1 Spoonful of your favorite BBQ sauce
    • Smoked Gouda Shredded
    • Sprinkle Red Pepper Flakes (to your tolerance)
    • 2 oz Shredded BBQ Turkey*
      • Once in awhile I like to get a turkey breast from the freezer section. Throw it in the slow cooker with 1/2 cup broth (chicken or vegetable).  Cook on high for 4 hours or until turkey can be pulled apart with a fork.  Add BBQ sauce to coat and cook on low for 2 hours.
      • Cool, remove bones and skin. Separate into several 4oz portions.  Seal in freezer bags and cook with as desired.  Good on a hamburger bun, on a salad, or of course as a Hot BBQ pizza.
    Or do whatever you want. The possibilities are endless...

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