Archive for Vegetables

Stuffed Acorn Squash

This recipe makes a hearty yet gain-free addition to dinner on a chilly February night. Squashes are an excellent source of carotenoids.


  • 2 acorn squash, cut in half pole-to-pole, seeds removed
  • 1 tablespoon coconut oil
  • 1 tablespoon honey
  • Celtic sea salt
  • 4 tablespoons olive oil
  • 1 yellow onion, chopped
  • 3 celery stalks, chopped
  • 2 cups ‘riced’ cauliflower
  • 2 teaspoons fresh thyme, chopped
  • 1/3 cup pecans
  • 1/4 cup plumped raisins
  • 1/2 cup Celtic sea salt
  • 1/8 teaspoon freshly ground black pepper


Preheat oven to 450degrees F and adjust rack to middle position. Place squash, cut side-up, on a baking sheet. Combine coconut oil and honey then brush the squash with the mixture using a pastry brush. Season with salt. Toast in oven for 25 minutes.

Meanwhile, warm olive oil in large sauté pan and swirl to coat. Add onion and celery then cook, stirring frequently, for 5-7 minutes until soft. Stir in cauliflower and cook for 3-4 minutes until hot. Stir in thyme, pecans, raisins, salt and pepper. Spoon filling into acorn squash and roast for 20 minutes. Serve.

*To rice cauliflower: Cut cauliflower into bit sized pieces and place half of the pieces in the bowl of a food processor. Pulse 12-15 times until cauliflower is the size of rice. Repeat.

**To plump raisins: Place raisins and 1/4 cup juice (orange, apple, kombucha, etc) in a small saucepan. Bring to a low simmer. Turn off heat. Using a slotted spoon, remove raisins.

Apple Brussel Sprouts Slaw


8 ounces brussel sprouts

1/4 cup dried currants

1 medium Fuji or Gala apple, cut into 1/8 inch slices

1 tablespoon olive oil

1 tablespoon vinegar

1/4 teaspoon salt

1/4 teaspoon pepper


Cut Brussels sprouts in half lengthwise; thinly slice crosswise. Place oil, vinegar, salt, and in a large bowl; stir well with a whisk. Add Brussels sprouts, currants, and apple; toss to combine.

Goes very well with chicken.

Eggplant – Mushroom Dip


1 large eggplant (1 1/2 to 2 pounds)
1/4 cup extra-virgin olive oil
1 medium-sized green pepper, chopped
1 medium onion, chopped
4 cloves garlic, minced
1 cup fresh mushrooms, chopped
1 (6 ounce) can tomato paste
1/2 cup water
2 tablespoons red wine vinegar
1/2 teaspoons Redmond’s Sea Salt
1/2 teaspoon dried oregano
1/4 teaspoon pepper

Lay eggplant on its side, cutting a thin slice from eggplant form a flat base.

Horizontally slice off about top 1/4th of eggplant. Carefully scoop out pulp, leaving a 1/4 inch shell; chop pulp to measure 3 cups. Heat oil in heavy saucepan over medium-low heat; add 3 cups chopped eggplant, green pepper, onion, and garlic. Cover and cook 15 minutes, stirring occasionally.

Add mushrooms and remaining 6 ingredients. Bring to a boil; cover, reduce heat, simmer 15 minutes or until eggplant is tender, stirring occasionally. Cool slightly; cover and chill at least 2 hours. Serve with pita chips.

Yield 3 cups

Cucumber Sandwiches


Pumpernickel bread loaf (cocktail size)
1 (8 ounce) package cream cheese, softened
1/2 teaspoon dried mustard
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/4 teaspoon fine ground sea salt
1/4 teaspoon dried dill
1/4 teaspoon black pepper
1 garlic clove, minced
1 cucumber, thinly sliced
Dried dill


Combine spices with cream cheese and stir until creamy.

Spread a thin layer of cream cheese mixture on top of pumpernickel bread.

Place a slice of cucumber over cream cheese. Top with sprinkles of dried dill.


Grilled Eggplant Slices

These eggplant slices will melt in your mouth.

Calories: 87; Fat: 7g; Carbohydrate: 7g; Protein: 1g


1 large eggplant (about 1 1/4 pounds)
2 cloves garlic, minced
3 tablespoons extra virgin olive oil
1/4 teaspoon sea salt
3 tablespoons balsamic vinegar
Freshly grated black pepper

Directions: Preheat a gas grill to high. Slice eggplant 1/3″ to 1/2″ thick. In a small bowl, mix together the olive oil, balsamic vinegar, garlic, salt and pepper. Brush both sides of the eggplant slices with the mixture. Place eggplant on the preheated grill.

If you wish to have nice grill lines, turn only once on each side. Grill eggplant slices 10 to 14 minutes.



1 green bell pepper
1 red bell pepper
1 yellow bell pepper
½ lb. zucchini
½ lb. yellow squash
1 large onion, coarsely chopped
2 garlic cloves, minced
3 tablespoons extra virgin olive oil
2 (14.5 ounce) cans diced tomatoes
1 small eggplant, peeled and cut into 1 inch pieces
¼ teaspoon salt
2 tablespoons chopped fresh basil

Directions: Cut first 5 ingredients into 1-inch pieces. Sauté onion in garlic in large skillet over medium heat. Stir in tomatoes and next 2 ingredients and sauté until eggplant begins to soften. Stir in bell peppers, zucchini, and squash; cover and cook, stirring occasionally, 8 to 10 minutes or until vegetables are tender and liquid is slightly reduced. Stir in basil. Add salt and freshly ground pepper to taste and sauté 3 minutes.

Stir Fried Chicken


2 full boneless, skinless chicken breast, sliced into strips
1 tablespoons grated fresh ginger
2 garlic cloves, minced
3 teaspoons sesame oil to coat the pan
1 medium onion, sliced or diced
2-3 cups any combination of chopped veggies – bok choy, celery, slightly defrosted pkg. organic broccoli florets or fresh, Napa cabbage, etc.
1 cup sliced mushrooms – preferably shiitake
1 red bell pepper, cut into strips
2 cups cooked short grain brown rice (optional)

Directions: Heat oil in wok over high heat. Once heated, add garlic, ginger and chicken (if using). Stir constantly until lightly brown or chicken cooked through. Add all vegetables and cook for 3-4 minutes – maintain crispness.

Stir-Fried Tomatoes and Eggplant


1 tablespoon Organic Extra Virgin Olive Oil
1 medium sized eggplant, peeled and diced
1 medium onion, diced
1 celery stalk thinly sliced
1 28 oz. can of Organic diced tomatoes with juice
2 tablespoons Organic Red wine or Balsamic vinegar
2 finely sliced basil leaves or ¼ tsp. dried basil
2 teaspoons dried oregano
Salt and pepper to taste.

Directions: In a wok, heat the olive oil and stir fry the eggplant, celery and onion for 8-10 minutes. Add remaining ingredients, cover and simmer for 20-25 minutes while stirring occasionally. Serve immediately.

Saturday Vegetable Soup

(Makes about 6 servings)


2 boxes Pacific Natural Foods brand Organic Vegetable Broth (8 cups)
1 – 16 oz. bag 365 Organic brand frozen organic vegetable blend (includes broccoli, cauliflower, carrot, green bean, & bell pepper)
1 – 10 oz. bag Cascadian Farm Organic brand frozen Chinese-style stir-fry blend (includes green beans, broccoli, carrots, red peppers, onions, mushrooms, & bamboo shoots)
4 cloves of organic garlic, minced (optional)
1/2 large organic onion, diced
1/2 organic green pepper, diced
1 bunch organic celery, diced
4 tbsp. organic, unsalted butter
Sea salt or Herbamare

Directions: Chop up the onion, green pepper and celery. Set aside in a bowl. In a large skillet, place butter over medium/high stove and heat until completely melted. Add the chopped onion, green pepper, and celery and sauté until soft. Sprinkle sea salt over the contents to taste. Stir in a splash of vegetable broth and lower heat to simmer. In a large slow cooker, add both bags of frozen vegetables. Pour 1 box of vegetable broth over the frozen vegetables (don’t worry that the broth doesn’t completely cover the vegetables). Add the contents of the skillet to the slow cooker. Pour in the remaining box of vegetable broth. Set the slow cooker to high stirring occasionally. Cook for about 2 hours or until vegetables are softened. DO NOT OVERCOOK

Vegetable Angel Hair Zucchini “Pasta”


3 zucchini
16 oz cherry tomatoes (very flavorful) or 1 lb. regular tomatoes
1/2 small white onion
A few fresh basil leaves
1 or 2 cloves of garlic
1 red, orange or yellow bell pepper (not green)
2 tsp. dried Italian spices or oregano, basil, salt & pepper
A little Olive Oil (optional)

Directions: Use a Spiral slicer to cut Zucchini into angel hair like strands. Place all other items in a food processor or blender, and PULSE CHOP to obtain a “chunky” consistency. We don’t recommend pureeing the mixture. Pour sauce into a bowl and allow to “set” for 30 minutes to allow sauce to thicken. Pour sauce over your Zucchini “pasta”.