Penne with Creamy Mushroom Sauce
Bring a large pot of water to boil. Cook the penne according to package directions. Drain well in a colander and set aside. Meanwhile, saute’ 1 pound of mushrooms and a diced medium onion in a skillet over medium heat, stirring occasionally. Continue cooking until the onions become translucent, about 7-8 minutes. Add water 1-2 tablespoons at a time to keep the vegetables from sticking to a pan.
Add 4 cloves of minced garlic and 2 teaspoons of dried thyme and cook for 1 minute. Add a 28 ounce can of crushed tomatoes and simmer, stirring occasionally, for about 10 minutes. Add 1 cup of unflavored plant-based milk (such as soy or almond), the cooked penne, and 1 cup fresh basil (you can substitute 2 tablespoons of dried basil for fresh basil if not available). Season with salt and basil to taste and toss til well coated. Taste and adjust the seasonings, if needed. Cook til heated through, about 1 minute. Serve hot. This dish only takes 20 minutes to make.
CHEF’S NOTE: To make this a hearty main dish, try adding a 15 ounce can of black beans and 12 ounces of either fresh or frozen spinach. This will give this dish added fiber and boost its nutritional perks by adding greens.
Chickpea a la King
To your blender, add 1 cup water, 1/2 cup raw cashews, 1/2 cup rolled or quick oats, 1/2 teaspoon parsley, 1/2 teaspoon of thyme, 1 teaspoon salt, 2 teaspoons of onion powder, 2 teaspoons of garlic powder, 1/2 teaspoon of turmeric. Blend all for about 2 minutes.
Pour into a slow cooker or crockpot. Rinse the blender with 2 cups of water and add to the cooker. Stir in 2 cups of shredded or cubed carrots, a 15 ounce can of chickpeas or garbanzos (drained), and 1/2 cup of chopped onions. Cook until the carrots are tender crisp. The sauce should be boiling in various places around the edges of the cooker and thickened throughout. Stir in 2 cups of frozen peas. Turn off the cooker and let it sit for about 5 minutes. It is now ready to serve over brown rice, quinoa, potatoes, or a whole grain pasta.
I like to prepare brown rice with an electric rice cooker. I can program it so that it is ready in the morning. If I cook the rice during the day, it generally takes 1 1/2 hours in the rice cooker.
Cooking with a slow cooker or crockpot and a rice cooker while you sleep is a smart way to have healthy meals that are ready in no time!
Mushroom Stroganoff
In 3-4 tablespoons of water, simmer one pound of mushrooms (Portobella are our favorite) along with 1 chopped medium onion and 2-3 cloves of minced garlic. Cook until tender. Stir in the following ingredients–2 tablespoons of Liquid Aminos, 2 tablespoons of your favorite tomato sauce, 2 teaspoons oregano, 2 teaspoons salt, and 1 teaspoon basil.
In a separate bowl, mix 5 tablespoons of flour with one cup water. Blend together with a whisk til smooth, then gradually add to the vegetables, while stirring. Bring to a boil, stirring constantly. Reduce heat and simmer for about 5 minutes.
Stir in the remaining ingredients–1/4 cup apple or white grape juice, 1 teaspoon dried dill weed and 3/4 cup Marvi-Whip Mayo. Pour the completed mixture over cooked pasta of your choice. This recipe can also be served over brown rice or quinoa. Serves 8.
CHEF’S NOTE: You may also use 3 cans of mushroom pieces (4 ounce size) in place of the fresh mushrooms. Liquid Aminos is an unfermented product that tastes like soy sauce. You can use Bragg’s Liquid Aminos or coconut aminos (which gives a sweeter taste). Our recipe for mayo is found on these pages.
Roasted Stuffed Sweet Potatoes
Preheat the oven to 400 degrees. Slice 2 medium size sweet potatoes in half length-wise. Lightly brush with olive oil and place face down on a parchment lined baking sheet. Roast sweet potatoes for 30-40 minutes until soft and tender.
Cook brown rice or quinoa according to package directions. You will want 1 1/2 cups for this recipe. I usually cook the quinoa in vegetable broth or add half of a bouillon cube for flavor.
While the sweet potatoes are roasting, saute 2-3 cloves of minced garlic in a pan over medium heat. Add 3 cups of roughly chopped baby spinach; cook until wilted. Then add 3 more cups of the spinach, cooking again til wilted–about 4 minutes. Remove from heat. Stir in 1 1/2 cups of cooked brown rice or quinoa, 1/4 cup ground pecans or walnuts, 1/4 cup dried cranberries or raisins, 1/2 to 1 teaspoon salt, and 1/2 to 1 teaspoon basil. When sweet potatoes are ready, remove them from the oven and let cool slightly.
Test potatoes for doneness–they should be soft and indent slightly when squeezed. If they are not done, put them back into the oven for an extra 5-10 minutes. Let the potatoes cool slightly so they are easy to handle. With a small spoon, gently press down the center to create a small indentation that is the length of the sweet potato. Spoon the quinoa or rice stuffing evenly over the sweet potatoes and serve.
CHEF’S NOTE: This recipe serves 4. It contains 5.9 grams fiber and only 11 grams fat, 7.5 grams of protein, and 9.1 grams of naturally occurring sugar. A great dish to enjoy all year long or for the holidays.
Italian Eggplant Casserole
PRE-COOK EGGPLANT–Peel 2 medium eggplants. Cut into 1/4 inch slices. Cut each circle into half moon shapes. Precook the pieces to reduce some of the water in the eggplant. This will give the eggplant more of a chewy and the casserole will not be watery. You can do this one of 2 ways (see below). You can also use these methods to pre-cook 1 large or 2 medium zucchinis. Do not peel the zucchini, just cut into half moon shapes like the eggplant.
MICROWAVE OPTION–Cover the bottom of your microwave with a paper towel. Lay the eggplant pieces on top of the paper. Microwave for 5-6 minutes. You will want the pieces to look a little dryer and for the sides to wrinkle or shrink. Remove immediately and place on plate.
BAKING OPTION–Place eggplant pieces on a cookie sheet that you have covered with parchment paper. Or you can use a silicone baking mat. Bake in a 425 degree oven for 10-12 minutes. Eggplant should be slightly shriveled. Remove immediately and place on plate.
PREPARE THE SAUCE–Mince a small onion and saute’ until softened. Add 2 cloves of minced garlic and cook for a minute more. Set aside. Add 1 28 ounce can of crushed tomatoes along with 2 tablespoons tomato paste, 1 teaspoon dried oregano, 1 teaspoon dried basil, 1 teaspoon salt, and 1 1/2 teaspoon of brown sugar or honey. Stir until all ingredients are blended together. Set aside.
TOFU-SPINACH FILLING–Freeze a block of water pack tofu overnight (use firm or extra firm). Thaw by cooking in the microwave 6-7 minutes. Drain the water. In a bowl, use a fork to break up the tofu in small pieces. You want to make it look crumbled like feta or cottage cheese. You can also use your hands to do this. Add 1 teaspoon salt, 2 tablespoons nutritional yeast flakes, 1/2 to 1 teaspoon of garlic powder, 1 teaspoon dried basil, 1/2 to 1 teaspoon of dried rosemary, 1 1/2 teaspoon or dried oregano. Mix the seasonings with the tofu. Add a 10 ounce bag of frozen spinach that you have thawed. Mix together with a fork.
PUTTING IT ALL TOGETHER–Preheat the oven to 425 degrees. Put a thin layer of sauce in the bottom of the dish—just barely enough to cover the bottom. Arrange 1/2 of the eggplant slices over the sauce. Spread ½ of the filling over the eggplant, and put half of the zucchini slices over the filling. Drizzle lightly with the sauce. Repeat eggplant, filling, zucchini, and sauce.
Bake uncovered for about 30 minutes. Check to make sure that the zucchini is cooked and sauce has thickened. If not, add more time. Remove when done and allow to sit for a few minutes before serving. Sprinkle with chopped parsley as a garnish, if desired. This dish is even better when cooked the day before. The flavors blend and are so much better!
CHEF’S NOTE–The people of Sardinia, Italy eat a lot of fresh vegetables. Eggplant is one of their favorites. It is a versatile vegetable that can be sauteed, baked, roasted, grilled, pureed—even stuffed. It is also great for living to be 100—it protects your heart, helps improve blood flow to the brain. And just one cup provides 10% of your daily fiber needs.
Okinawa Sweet-n-Sour
Saute’ a green or red pepper cut in strips or small pieces. Add 1/2 cup chopped onions in a little roasted sesame oil. Add 2 (12 oz.) packages of stir-fry vegetables. and cubed tofu.
Make the Sweet-n-Sour Sauce–In a large saucepan, add 1/2 cup pineapple juice, 3 tablespoons lemon juice, 2 teaspoons honey, 1 tablespoon of Liquid Aminos or Coconut Aminos, 1/3 cup tomato paste, 1 cup pineapple tidbits, 1 teaspoon garlic powder, and 1 and 1/2 teaspoon of cornstarch (mixed in a little water or pineapple juice). Stir the mixture until thickened. Add to the tofu and vegetables. Serve over brown rice.
To make the Cubed Tofu–Freeze a block of water-pack tofu (firm or extra firm) overnight. Thaw the tofu by cooking in microwave for 7-8 minutes. Drain the water. Cut the block into 3 sections width-wise. Cut into 8 strips, then cut each strip into cubes. Add the tofu and 1 1/2 cups of vegetable broth into a frying pan. Add 1-2 teaspoons of garlic and onion powder to taste. Cook til liquid is absorbed. Another option is to also add 3 tablespoons of parsley flakes. Add the finished tofu to the vegetables.
CHEF’S NOTE–The Japanese have been eating tofu since the 15th century. Americans have discovered this wonderful protein and have been eating it since the 1960’s. It is also an excellent source of calcium and iron and minerals like magnesium, phosphorus, zinc and vitamin B1. It also offers the same protection against heart disease and cancer that soybeans do. Look for organic tofu that is sold in your grocery store or health food store.
DATE BARS
Date Bars are a bar cookie, made with an oat bottom and top, and filled with a sweet Polynesian filling of dates and pineapple.
CRUST: Mix 3 cups of rolled or quick oats, 1 1/2 cups orange juice, 1 cup unsweetened coconut, 1 cup oat flour*, 1 mashed banana, 1/2 cup chopped walnuts, and 1 teaspoon of salt. If necessary, use more orange juice to hold the crust ingredients together. This should be a little sticky though not wet. Press half of the mixture into a 9×12 inch glass baking dish.
FILLING: Cook a 20 ounce can of crushed pineapple with 2 cups of chopped dates until the fruit is thickened. Spread over the oat mixture.
TOPPING: Place on top of the filling the remaining oat crust mixture.
BAKE: Bake for 30 minutes in a 350 degree oven. Keep refrigerated til you are ready to serve. This recipe yield 16 large bars.
CHEF’S NOTE: If you are sensitive to gluten, gluten-free oats can be used very easily in this recipe. To make the oat flour, whiz rolled oats in a blender.
CREAMY FRUIT DIP
Soak 1 3/4 cups pitted dates in 1/4-1/2 cup water for 20-30 minutes. In a blender, combine 2/3 cups raw cashews and 1 1/2 cups water to make a nut cream. Add the drained dates, a few at a time. Add additional water to keep your blender running smoothly. Add 1 teaspoon vanilla extract, and 1 tablespoon of flaxseed meal. Add additional water to make the mixture like a creamy pudding. Remove contents from the blender into a bowl. Add 2 1/2 tablespoons of carob powder. Mix well. Refrigerate to chill before serving. Serve with fruit on a platter.
CHEF’S NOTE: You can whip up this luscious, creamy dip in less than 10 minutes. It’s especially delicious with apples, strawberries, cantaloupe, pears and bananas. You can swap the cashews by using 1/3 cup almonds and 1/3 cup walnuts.
YIELD: 2 cups, serves 6-8 people.
SPINACH PENNE
Add 5 cups of chopped Roma tomatoes to a skillet with 2 tablespoons olive oil. Cook on medium-low heat. Add 1/2 red or green bell pepper, chopped with 1-2 cloves of chopped garlic and 1 teaspoon salt. Cook until tomatoes begin to release some of their juices. Add 1 cup of chopped mushrooms, 1 1/2 cups of fresh spinach and 1/4 cup of fresh basil leaves (or substitute with 1 tablespoon dried sweet basil). Cook for about 3-5 minutes, until the spinach wilts a little. Peppers should be tender too. Remove from heat. Cover with lid and keep off heat.
Meanwhile prepare 6 ounces of whole-grain penne according to the package directions–until al dente. Drain and add cooked penne to the skillet. Mix everything well. Add more salt, sweet basil and/or garlic powder, as desired. Remove from heat. Serve with Italian Spaghetti Balls on top. Makes 4 servings.
ITALIAN SPAGHETTI BALLS
Grind 1 cup walnuts or sunflower seeds in blender, then place in bowl. Grate 2 cups of potatoes in food processor or hand grater. Add 1 cup whole wheat bread or gluten-free bread crumbs. Mix together. Add 1 tablespoon soy or all-purpose flour, 1 medium onion that is chopped very fine, 1-2 teaspoons of ground sage, 1-2 teaspoons of sweet basil, 1 teaspoon salt, 2 tablespoons of nutritional yeast flakes. Mix all ingredients together. Let mixture sit for about 10 minutes (put in fridge to help mixture firm up more). Form into balls and place in sprayed baking dish or baking sheet. Bake for 30 minutes in a 350 degree oven. Cover with your favorite spaghetti sauce and bake for an additional 10-12 minutes, covered.
CHEF’S NOTES: Add 1/2 to 1 cup of water to the mixture in order to mold the balls easily. Adjust a little at a time. The balls should hold together well by pressing them in your hand. In addition, it is important to cut onions very fine in order to shape the balls easily.
KALE BRUSCHETTA
Heat oven to 350 degrees. Place a whole wheat loaf of Italian bread or whole wheat baguettes on a large ungreased cookie sheet. Bake on bottom rack for 10 minutes until lightly toasted. Meanwhile, in a large 3 quart saucepan, mix 1 (15 ounce) can of cannelini or Great Northern beans (using half the liquid from the can) with 1/2 cup of finely chopped onion, 2 cloves of garlic finely chopped, 1 bay leaf and 1/2 teaspoon of salt. Bring this to a boil. Reduce the heat and cover. Simmer for about 8 minutes, stirring occasionally. Stir in 2 cups of coarsely chopped kale (ribs removed). If you use baby kale, remove stems first. Cover and cook for about 5 minutes or until kale is tender. Remove from heat. Stir in 2 tablespoons of vegetable broth, 2 tablespoons of lemon juice and 1 cup of chopped tomatoes (or halved cherry tomatoes). Remove bay leaf. Season to taste with additional salt and sweet basil, if desired. Spoon about 1 1/2 tablespoons of the kale-bean mixture onto a baguette or toast slice. Serve immediately.
CHEF’S NOTE: A baguette is a narrow, crusty loaf of bread. If a whole wheat variety isn’t available, you can use any whole wheat bread. Toast and cut the slice in half. The topping can be prepared ahead of time and heated up the next day.
SPOTLIGHT ON KALE: Leafy green like kale are so good for you, it’s staggering! This affordable super food is packed with heart-healthy nutrients, including nitrates that are linked to lower blood pressure and the prevention or reversal of heart disease.
BURRITO PIE
Beans are a staple in Mexican cooking. They’re a protein powerhouse, packed with 15 grams per cup. When you combine them with a whole grain such as whole wheat pasta or brown rice, they provide protein comparable to meat or dairy foods without the high calories or saturated fat. Like all other legumes, black or pinto beans contain cholesterol-lowering fiber. Because of this, they lower your risk for heart disease. And if you’re trying to drop a few pounds, beans will be your friend!
Preheat oven to 350 degrees. Layer half of the ingredients in an 11×8 inch baking dish in this order: tortillas (use corn, wheat or rice tortillas), pinto or red beans, chopped tomatoes, chopped white or green onions, sliced black olives, and a layer of pimiento cheese sauce. Use a spatula to smooth out the cheese over your burrito mixture. Repeat the layers like when you make lasagna. Keep building til you get to the top of your dish. End by topping with a layer of cheese sauce. Bake for 15-20 minutes–just til your burrito pie is hot and bubbly.
CHEF’S NOTE: In this dish, you will use 4-6 tortillas, 2-3 cups of beans, 1 cup of chopped tomatoes, 1 cup of chopped onions, 1 cup of sliced black olives and 1 to 1 1/2 cups of pimiento cheese sauce.
PIMIENTO CHEESE SAUCE: Place the following ingredients in your blender and blend til smooth–1 cup water, 1/2 cup walnuts, 1/2 cup almonds, 1 4 oz jar of pimientos, undrained (or 1 whole red bell pepper), 1/4 cup nutritional yeast flakes, 1/4 cup lemon juice (or juice from 2 fresh lemons), 1-2 tsp onion powder, 1 tsp salt, 1 tsp granulated garlic powder (or 2 large cloves of garlic), 1-2 tsp of parsley or dill weed. For an extra Mexican kick, crush 2-3 cloves of garlic in place of garlic powder. This cheese makes a wonderful topping for baked tortilla chips, rice, potatoes or other dishes calling for a cheese sauce. Try it over steamed broccoli or cauliflower too.
LENTIL ROAST
Preheat oven to 350 degrees. Line a standard loaf pan with parchment paper and set aside. Or you can use a silicone loaf pan.
Combine 1 1/2 cups of cooked brown lentils, 1 1/2 cups of cooked brown rice, 1 1/2 cups of quick oats, 1 cup of ground walnuts or pecans and 1 T. of poultry seasoning in a large mixing bowl. Chop up your 2 large or 5 small fresh mushrooms and 1 medium onion. Add 1 1/2 cups of chopped celery. Lightly saute’ these in a skillet with 1 tablespoon of water or vegetable broth. Add 1/2 cup of vegetable broth and let cook about 5 minutes or until the vegetables are tender. You may need to add more broth to keep the vegetables from sticking. Add 2 teaspoons of salt along with the herbs while the mixture is still cooking. Your herbs will include 1 tablespoon of both onion and garlic powder, a tablespoon of rubbed or fresh sage, and a tablespoon ofz dried or fresh thyme.
Remove from heat and add the vegetables to the lentil-rice mixture. Mix in well. Then add a 12 ounce can of tomato paste, blending until all ingredients are mixed thoroughly. Spoon the mixture into the prepared loaf pan. Cover with a piece of aluminum foil and cook for about 40 minutes. Remove the foil and cook for an additional 15-25 minutes or until the top is browned and the edges look a little crispy. Take out of the oven and cool for 10-15 minutes. The longer you allow the roast to set, the firmer it will be.
Chef’s Note: The roast can be made the day before and refrigerated. This will allow the roast to have a firmer texture. It can then be reheated in the microwave.
ZUCCHINI PATTIES
In a mixing bowl, add 2 cups shredded zucchini and 1 cup of shredded carrots. Stir in 1 tablespoon garlic powder and 2 teaspoons of salt. Blend in the remaining ingredients-1/2 cup ground walnuts, 1 cup all-purpose flour, 3/4 cup quick oats, 1/2 cup bread crumbs, and 1/4 cup nutritional yeast flakes.
Dice one medium onion and mince 1-2 cloves of garlic. Add these to the zucchini mixture and mix well. Add additional flour, as needed, to make the patty mixture hold together. Form into patties and cook til golden brown on a nonstick skillet or frying pan. Serve alone, topped with a tomato and a dollop of gravy. These are great in sandwiches too.
CAROB-DATE DELIGHTS
Pulse 1 cup of almonds in a food processor until coarsely ground. Set aside in a mixing bowl. Pulse 16 ounces of pitted Medjool dates in a food processor until almost smooth, adding up to 3 tablespoons of water, as needed, to help it blend.
Put the almonds back in the food processor with 1/2 cup unsweetened coconut, 1/3 cup almond butter, 3 tablespoons of carob powder and 1 teaspoon or coriander. Pulse into this mixture is thoroughly blended, scraping down the sides as needed.
Transfer this mixture to a large bowl. Scoop mixture into balls, about 2 tablespoons in each one, rolling with your hands. Place balls on a baking sheet lined with parchment paper. Cover and refrigerate until balls ready to serve. I tend to freeze them, then bring them out when I need them. Though they don’t last long! This is a great holiday treat!
FOUR GRAIN PANCAKES
In a large bowl, mix 1 1/4 cup spelt flour, 1 cup regular rolled oats, 1/4 cup cornmeal, 1/4 cup flax seed meal, 1/2 teaspoon of salt, and 1 tablespoon of baking powder. In a pitcher or small bowl mix all your wet ingredients: 2 cups of water, 1/4 cup applesauce, and 2 tablespoons of honey. Add the wet ingredients to the dry and stir until moistened. You may have to add more water to the batter as the oats absorb some of the liquid. Cook pancakes over medium heat on a slightly oiled griddle or frying pan. Cook until golden brown. Serve with applesauce or a thickened fruit topping for a New Start breakfast.
QUICK-N-EASY MIXED BERRY PANCAKE SAUCE
This is an easy recipe you can whip up while you’re waiting for your pancakes to be done. I like them with blueberries, strawberries and raspberries–all microwaved til they are thick and syrupy. But without the high sugar and calories!
Mix 3 cups of mixed berries in a bowl, fresh or frozen with 2-3 tablespoons of sugar and 2 teaspoons of corn starch. Stir until all ingredients are well combined. Microwave on high for 2 minutes. Stir and microwave again on high until berries are slightly thickened and hot. This should take 2-3 minutes more.
You can also make this ahead. It will stay nice in the refrigerator for up to 3 days.
CORN CHOWDER
In a large kettle, mix 2 cups of peeled and cubed potatoes, 1 cup diced celery, 1/2 cup chopped onion, 2 cups water, 1 teaspoon salt, an option bay leaf, 1/2 teaspoon of celery seed, and 1 teaspoon of parsley flakes. Simmer over low heat til potatoes are almost done. Stir in 2 cups of whole corn (I prefer to use organic or home grown) and 2 cups of creamed corn, simmering for 10 minutes and stirring frequently. Add 2-3 cups of your favorite plant-based milk to desired consistency. Turn heat off and let stand for 15-20 minutes. Remove bay leaf and serve.
BROCCOLI SALAD
This is my absolute favorite salad. What? No lettuce? I promise, you won’t miss it when you bite into this delish fruit & veggie salad. Our family can’t get enough of it! I hope it will become a favorite at your house too.
Combine 1 large bunch of broccoli, washed and cut into bite size pieces with 1/2 cup of finely chopped red onion, 1/2 cup of raisins, 1/2 cup of sunflower seeds and 1 cup of sliced black olives. Set this bowl aside while you make the dressing.
DRESSING RECIPE: Mix 1 cup of commercially made soy mayonnaise or our recipe (Marvi-Whip Mayo) with 2 tablespoons of lemon juice and 2 tablespoons of white sugar. Pour dressing over the salad and toss gently. Serve immediately!
Adapted from the cookbook, Give Them Something Better, one of our cookbook giveaways this year!
MARVI-WHIP MAYO
In your blender, add 1/3 cup raw cashews with 1/4 cup water and 1/4 cup lemon juice. Blend until smooth. Add 2 cups of soft tofu, 2 tablespoons of nutritional yeast flakes, 1 teaspoon of salt and onion powder, 1 clove garlic or up to 1 teaspoon of garlic powder. Blend til all is smooth and creamy. If your blender needs a little help, add a bit of soy milk to keep the blender working.
Chef’s Note: If you are allergic to cashews, you can swap them with 2 tablespoons of walnuts and 2 tablespoons of almonds. We like this combination; it is cheaper than cashews and makes a creamy base for mayonnaise and other delicious sauces.
A great recipe from the cookbook, Guilt Free Gourmet, by Vicki and Gina Griffin. We will be giving away this cookbook at our Fiesta Cooking class in February.
SUPER SLAW
This quick and easy slaw is higher in nutrition and flavor than traditional coleslaw. And if you use packaged slaw ingredients, you can make it in a wink. I like to shred my own because I love making it with red cabbage which is much higher in vitamins than the green variety (though both can’t be beat).
In a large bowl, mix 2 cups of shredded cabbage (red and/or green), 1 cup of shredded carrots, 1 1/2 cups of broccoli shreds, 1/4 cup diced green onion, 1/2 cup of chopped parsley or 1 cup of fresh chopped spinach or both, and 1 cup of diced red pepper.
Season with 3 tablespoons of olive oil, 4 tablespoons of lemon juice, 2 teaspoons of salt or to taste, 1 teaspoon each of garlic and onion powder, 2 tablespoons of nutritional yeast flakes (though this is optional) and 3 tablespoons of Marvi-Whip Mayo.
For variety, add a few chopped dried peanuts, dried cherries or dried cranberries. I always think color when I think of living well naturally!
HARVEST ROASTED CARROTS
Preheat the oven to 400 degrees. Line a baking sheet with aluminum foil and spray with a vegetable broth. Or use a baking dish that is large enough to fit all the carrots in a single layer. Peel 2 pounds of carrots, then cut in 2 inch lengths, slivered into sixths. Place the carrots in a large bowl, toss with 3 tablespoons of vegetable broth and maple syrup, 1 teaspoon of fresh or dried thyme leaves, and 1/2 teaspoon of oregano. Season to taste with salt and sweet basil.
Spread the carrots in an even layer in the prepared pan or baking dish. Cover with foil and place in a preheated oven for about 30 minutes. Uncover, and if the carrots are not yet tender, turn the heat down to 375 degrees and return to the oven for 10-15 minutes until tender. Add 3 tablespoons of finely chopped flat-leaf parsley; stir gently. Adjust the flavors as needed. Serve hot, warm or at room temperature.
OLIVE SPREAD
Are you looking for a tasty spread for crackers or toast? Here’s something new that will add some zip to a party or breakfast. And it’s so quick and easy!
Blend all these ingredients in a blender: 2 cups black olives with 1/2 cup of liquid from the can, 1/2 cup walnuts, 1-2 cloves of fresh garlic, and 1/3 cup of fresh sweet basil (or 2-3 tablespoons of dried basil). That’s all there is to it. Add a little water if your blender needs a little help to make this smooth and creamy.
HEALTH BITES 