Lunch Recipes

Light vegetarian frittata with zucchini and tomatoes

Zucchini Frittata

The zucchini Frittata is a light vegetable dish, with a wonderfully fresh taste of basil and thyme. It can be made fairly easily and quickly. This is a low-fat frittata variation, using less egg and dairy than traditional frittata recipes. And above all… it’s a great way to use all that summer zucchini.

-Curt

 

1 tablespoon olive oil
6 green onions, including tops, chopped fine
2 cloves garlic, minced
1 medium size zucchini, halved lengthwise and cut into 1/4 inch slices
1 can diced tomatoes, drained well and extra water pressed out.
1/4 teaspoon each dried basil and thyme,
1/8 teaspoon black pepper
2 large eggs
¼ tsp salt (optional)
1 cup shredded mozzarella cheese

 

PREHEAT: Preheat oven to 350° F.
COOK: In a non-stick 10-inch skillet with an ovenproof handle, heat the olive oil over moderate heat for 1 minute. Add the green onions and cook, uncovered, until soft – about 5 minutes. Add the garlic, zucchini, tomatoes, basil, thyme, and pepper and cook, covered, until the zucchini is just tender – about 3 minutes. In order for the frittata to set well, drain off excess liquid.
MIX: In a small bowl, whisk together the egg and egg white (eggs) and salt; pour into the vegetable mixture in the skillet. With skillet still on stove, slowly stir mixture until egg begins to barely “set”, almost like an omelette. At this point, pull off of stove and sprinkle with cheese.
BAKE: Place the skillet in the oven and bake the frittata, uncovered, until just set – about 3 -5 minutes. Raise the oven temperature to broil and place the skillet in the broiler 5 to 6 inches from the heat; broil for 2 to 3 minutes or until the frittata is golden.
FINISH: Allow to slightly cool. Cut into wedges and serve.

Vegetarian Burritos with beans, avocado and vegetables

Ultimate Burritos

Ultimate Burritos were an easy staple vegetarian recipe during my college years.  It was just so easy to always keep a package of tortillas and some cans of beans on hand, and I always had a good supply of fresh vegetables to use in them.  My roommates would see me eating these and would be in awe at my gourmet dinner compared to the mac n’ cheese and ramen noodles they were eating.  I didn’t even spend much more time or money on my food.  Besides being inexpensive and easy, this is a fantastically fresh, delicious and balanced meal.  And a balanced meal is what I needed most to keep my body healthy and my mind active.

-Jessica

 

1 can black beans
1 can kidney beans
1 cup corn
whole wheat tortillas
Monterrey jack, Colby jack, cheddar, or vegan cheese, grated
lettuce, torn
tomatoes, diced
onions, finely diced
green bell pepper, diced
avocados, diced (or guacamole)
sour cream or plain yogurt
salsa or hot sauce

 

Directions for a crowd: Stir together the 2 cans of beans and corn in a medium bowl.  Microwave the mixture until hot.  Meanwhile, heat the tortillas, one at a time,  in a pan on the stove over medium-high heat.  Have each topping in a separate bowl and let each person create their own ultimate burrito.

Directions for the single college student: Stir together the 2 cans of beans and corn in a medium bowl with a lid that can be stored in the refrigerator (use this mixture all week long!)  Place a tortilla on a plate and line the center of it with a few spoonfuls of bean mixture.  Cook in the microwave for 30-60 seconds or until beans are warm.  Meanwhile, heat a medium fry pan over medium-high heat on the stove.  Remove the tortilla with beans from the microwave and place it in the fry pan.  Cook  until the tortilla has reached your desired level of crispiness.  This process combines the speed of cooking in a microwave with the improved crispiness of heating in a pan.  Place back on your plate and top with the rest of the toppings.  Roll up, and watch the envy on your roommates faces.  Or better yet, make them one too!

 

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Healthy Chicken Tostadas

My mother-in-law gave us this Green Salsa chicken tostada recipe long ago when my hubby and I first got married. We were juggling work, trying to finish college, and this recipe easily became one of my favorite meals to make because it tasted so good, was cheap, and super fast to make. It has green salsa mixed with shredded chicken on a bed of lettuce. Tomatoes, avocado, and lime juice sit on top of that with a crispy baked whole wheat tortilla and melted pepper jack cheese. Mmm…. It’s really good. I promise.

-Jodi

 

INGREDIENTS

4 (6 in) whole wheat flour tortillas
3 ounces shredded pepper jack cheese (3/4 cup)
2 1/2 cups 10 oz shredded poached chicken
1 cup green salsa
1/3 cup cilantro, chopped
1/4 heaping tsp ground cumin
1 cup shredded leaf lettuce or baby spinach
1 avocado, diced
3 plum tomatoes
sour cream

 

DIRECTIONS

1. Arrange flour tortillas on baking sheet. Top evenly with cheese. Bake in preheated oven at 400 degrees for 8 minutes.

2. In a medium bowl, mix together green salsa, chicken, cilantro and cumin. spoon mixture over cooked tortillas. Bake until heated through (about 7-8 minutes).

3. Top with lettuce, tomato, avocado, and sour cream. Enjoy!

 

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vegetarian tortillas with beans and cheese

Tortilla Patties

This recipe has been in our family for years and years. My nephew Justin became a real expert at making these and is responsible for pushing it by making it at almost every family gathering he could.  It is really quite simple, just two layers of corn tortillas filled with beans and cheese and put on the griddle till tortillas are golden and the insides hot and melted. Serve with fresh guacamole and hot sauce. Easy. Affordable. Filling.

-Curt

 

Corn Tortillas
Vegetarian low fat refried beans
grated cheese

OPTIONAL TOPPINGS
Fresh Guacamole
Fresh Salsa
Shredded Lettuce

 

PREPARE: Place tortilla on plate and spread on a layer of refried beans followed by a topping of grated cheese. Top with another tortilla.
FRY: Place on a lightly oiled hot skillet and cook the layered tortilla till golden brown. Then gently flip tortilla and brown the other side. That is it! It’s done!
FINISH: Serve with guacamole, shredded lettuce, salsa, hot sauce etc.

 

NOTE: These should be really easy and quick to make. Sometimes it works best to microwave the layered tortillas till the insides are hot and the cheese is melted – then transfer the concoction to the griddle and brown the tortillas. It makes it faster and easier not to burn the tortillas while still getting the insides nice and hot.

 

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 • Artichoke and Feta Tortilla Wraps from Everyday Health

 

 

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Vegetarian wrap recipe with avocado cucumber tomato and sprouts

California Tortilla Sandwich

This is a light cool sandwich, great for hot sunny days.  It is made “burrito style” with everything rolled up in a cool tortilla. It is stuffed with fresh tomatoes, cucumber, avocado, cream cheese and salsa. This recipe is very quick and easy to make. Of course, I always prefer whole wheat tortillas whenever possible.

-Curt

 

WholeWheat Flour Tortillas
Cucumber peeled and diced
Tomato
Avocado
Cream Cheese
Shredded Lettuce  or
Alfalfa Sprouts
Salsa

 

PREPARE: Lay a flour tortilla flat on a plate.  Spread cream cheese across center of tortilla.   Place diced cucumber in a row down center of tortilla along with sliced tomatoes, avocado wedges, salsa and shredded lettuce or alfalfa sprouts.  Roll up tortilla and anchor with a toothpick.  Voilà!  There it is!
FINISH: Serve with chips, and salsa.

 

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Healthy Pasta Vert Stir Fry recipe with Avocado, Zucchini, Asparagus and snap peas

Pasta Vert

This healthy stir-fry type pasta recipe is a simple way to add more vegetables into the pasta-lovers diet without skimping on flavor.

-Jessica

1 box whole wheat pasta (any type works fine), cooked
1 Tbsp olive oil
2 cups asparagus, woody ends removed, and chopped in 2-inch segments
2 cups sugar snap peas or snow peas
1 cup zucchini, cut in half and sliced in 1/4” slices
½ cup pesto (or to taste) – see pesto recipe in the sauces/condiments section
1 large avocado, cut into bite-sized chunks
1/3 cup pine nuts (optional)

 

BOIL PASTA: Cook pasta according to manufacturers directions.
SAUTE VEGETABLES: Heat olive oil in a large pan over medium high heat for 1 minute.  Add asparagus, pea pods, and zucchini and sautee, stirring often for 4 minutes or until crisp-tender and bright green.
COMBINE: In a large bowl (or in the pasta pot), add the pesto to the cooked and drained pasta and stir until it is well-coated. Add sauteed vegetables.
FINISH: When plated, top with avocado chunks and pine nuts.

 

Vegetarian sandwich with avocado peppers cucumber tomatoes and sprouts

Avocado Veggie Sandwich

Avocado is truly the king of veggie sandwich recipes.  It is easy and outrageously delicious.  There are quite a few variations of this sandwich that I have sampled in different  natural foods cafe’s while on my travels.   I have made these for guests on many occasions and it always goes over in a very big way.   This is a fairly simple sandwich to make.  It starts with layering a whole wheat bread slice with a seasoned avocado spread.. then is topped with layers of cucumbers, green pepper, and tomatoes, monterey jack cheese and alfalfa sprouts… all on whole wheat bread. It’s totally outrageous!

-Curt

 

Whole wheat bread
Cucumbers (peeled & sliced)
Tomatoes (sliced)
Green and /or red peppers
Alfalfa Sprouts
Sliced Monterey Jack Cheese – (or vegan cheese)

 

PREPARE:  Scoop out avocado and mash in a bowl till smooth.  Season with garlic salt and chopped green onion to taste. Slice remaining veggies and cheese and set aside for the construction of sandwiches.
FINISH:  Layer a slice of whole wheat bread with avocado spread… then simply layer remaining veggies & cheese on whatever order captures your imagination.  Top with sprouts and last layer of bread and cut diagonally.  Pierce with a toothpick and serve!
OPTIONAL:  Spread a bit of low-fat mayo on top layer of bread. (watch out for the fat!)

 

Almond Broccoli Soup recipe- great for freezing and perfect for a light meal anytime of day

Almond Broccoli Soup

This Almond Broccoli Soup recipe is very healthy and goes well with a nice slice of multi-grain bread. It’s great for the freezer, which makes for a quick healthy light meal any time of the day. We love eating this for lunch with some hearty bread.

 

 

2 large heads broccoli, chopped into small chunks (including stalk)

2 tsp olive oil

2 cup onions

4 tsp tamari or soy sauce (preferably reduced sodium)

2 tsp thyme

2 tsp marjoram

2 tsp nutmeg

2 tsp dill

1 tsp black pepper

4 T almond butter

8 cups vegetable stock

4 tsp lemon juice

4 T fresh parsley, chopped

 

 

Directions:

Heat oil in large soup pot over med heat. Saute onions, tamari and spices for 2-3 minutes. Add chopped broccoli and cook for several minutes (stirring frequently). Add the stock and almond butter; bring to a boil. Reduce heat and simmer until the broccoli is almost soft. Do not overcook broccoli. Let the soup cool down and purée in a blender or with a hand blender. Pour soup back into pot and add the lemon juice and fresh parsley. Serve while warm.

 

* NOTE: You can also use different vegetables in this recipe such as carrots, potatoes, squash and cauliflower. Each are nice variations.

 

 

This recipe is adapted from Deepak Chopra’s, The Chopra Center Cookbook.

 

 

vegetarian chivito burger with egg

Chivito Veggie-Burgers

This easy chivito veggie burger recipe is a wonderful exception to a common complaint with veggie burgers that they lack flavor.  A Chivito is a hamburger-type sandwich found in Uruguay.  Besides the regular ground beef patty, bun, and condiments they are piled high with ham, cheese, lettuce, tomatoes, a variety of pickled vegetables, and a fried egg.  They are huge, greasy, and admittedly a delicious occasional treat.  The chivito veggie-burger is a spin-off that is much less greasy, has just as many toppings, and is just as delicious.   Best of all, it is easy.  The veggie burger patties and whole wheat buns can be stored in the freezer, and when you need a quick meal they can be pulled out and topped with whatever veggies you happen to have.   And don’t be scared of the egg!  It is actually quite good and helps to keep you full longer!

-Jessica

 

frozen veggie burger patties
whole wheat buns
eggs (1 per burger)
cheese
lettuce
tomato
bell pepper
avocado
red onion
pickles
dijon mustard
ranch dressing

 

Grill veggie-patties according to package directions (a George Forman-style grill works well and is easy to use all year round).  While patties are cooking, the toppings can be prepared.  Fry one egg per burger, slice the cheese and vegetables, and toast the buns.  When the veggie-patties and eggs are done, spread the buns with dijon mustard and/or ranch dressing and pile on the toppings!

 

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Summer Sprouted Bean Salad with Avocado

Summer Sprouted Bean Salad

We found this great new product at Costco “Organic Sprouted Bean Trio”  by tru Roots. It’s a quick – cooking and nutritious blend of lentils, adzuki and mung beans. Perfect for soup, salad or side dishes.

These are very easy to cook.  Combine 1 cup sprouted bean trio with 3 cups water or broth. Bring to a boil, reduce heat to low and simmer for 5-10 minutes. Remove from heat, cover and let stand for 10 minutes or until desired tenderness is achieved. Drain excess water and serve. If you like lentils and beans, you will love this trio!

Here is a quick summer salad using this bean trio. Enjoy!

 

 

Cook 1 cup of beans according to package directions. Cool.

 

Add:

1 cup cherry tomatoes, cut in half

1 medium avocado, cut into 1/2″ pieces

1/2 cup orange or yellow sweet peppers

fresh cilantro, rosemary or basil chopped

*You can use any fresh veggies and herbs in this salad

 

Dressing

Whisk together:

3 T. olive oil

1 T. balsamic vinaigrette

1/8 t. dry mustard

1 t. agave nectar or honey

salt and pepper to taste

 

Pour dressing over salad and enjoy!

Quinoa with sweet corn salad recipe; drizzled with rice vinegar and olive oil.

Quinoa and Sweet Corn Salad

This recipe is super simple but BIG on flavor and deliciousness! Makes the perfect, light summer lunch.

 

1 cup quinoa, cooked according to package directions using vegetable or chicken broth instead of water

1 cup frozen organic sweet corn (Costco has the best sweet corn)

1/3 cup fresh chives, chopped

1/3 cup fresh parsley, chopped

 

Dressing:

1 T. seasoned rice vinegar

1 T. olive oil

salt and pepper to taste

 

Rinse corn in a colander until defrosted. Drain excess water. Combine corn and cooled quinoa in a medium bowl. Add freshly chopped chives and parsley. Drizzle with rice vinegar and olive oil to taste. Lastly add salt and pepper. Eat right away or chill for later. Enjoy!

 

*This would also be really good on top of a bowl of mixed greens, or spinach.

 

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vegan black bean soup with fresh lime, salsa.Garnish with crumbled tortilla chips

Easiest Black Bean & Salsa Soup

Our friend, Jodi, makes this Black Bean & Salsa vegan soup recipe to go with her tortilla patties for a super quick & healthy dinner. The limes and cilantro give it great flavoring. It would also accompany our spinach tortilla wedges or even a simple quesadilla perfectly.  This soup really couldn’t get any easier or better!

 

2 15-oz cans black beans, rinsed and drained

1 1/2 cups vegetable broth

1 cup chunky salsa (experiment with different kinds!)

1 tsp cumin

1-2 limes

cilantro for garnish

sour cream (non-vegan option)

 

 BLEND:  Blend half of the beans and all of the broth in a blender until fairly smooth.

 ADD & HEAT:  Pour the blender contents into a medium sized saucepan over medium high heat.  Add the salsa, cumin, and the rest of the beans.  Stir occasionally until hot.

 TOP:  Ladle the soup into 4 bowls and top each bowl with freshly squeezed lime juice and cilantro. It is also delicious served with a dollop of sour cream in addition to or in place of the lime juice.

 

 

macaroni and cheese for grownups with pasta, cheese, tofu, and vegetables

Mac ‘n Cheese For Grown-Ups

This is a healthy one-dish-meal recipe of “macaroni and cheese” that grown-ups can actually enjoy with their kids.  Lightly steamed vegetables and seasoned tofu are added to whole grain pasta and stirred into a highly flavorful sharp cheddar cheese sauce.  I got the idea for this recipe from the delicious “Country Cheddar” Amy’s Bowl.  Sometimes I get these Amy’s Bowls on sale for quick meals that I can pull out of the freezer if I’m in a pinch.  Amy’s products are all natural, organic, and taste great for frozen meals.  This particular variety was so good that I felt inspired to re-create it as a non-frozen variation that the whole family could enjoy together.  – Jessica

 

12 oz firm tofu

1 Tbsp oil

1 Tbsp Worcestershire sauce

8 oz whole wheat rotini pasta

1 medium potato, cut into small cubes (1/2” or smaller)

2 cups broccoli florets, cut into small florets

1 red bell pepper, sliced into 1/2” x 2” strips

1 large carrot, cut into matchsticks or very thin slices (I use a mandolin slicer)

 

Sauce:

1 cup milk (fat content doesn’t matter)

1 1/2 tsp onion powder

1 1/2 tsp garlic powder

3/4 tsp salt

1/2 tsp pepper

1 1/2 tsp ground mustard

1 Tbsp flour

8-10 oz sharp cheddar cheese, grated

 

 PREPARE TOFU:  Prepare the tofu by first draining out the water it is packaged in and then pressing out some more water by placing the brick between a few layers of paper towels and pressing down on it.  You don’t need to do this for a long time.  Just enough to dry it out a little bit.  This will help the tofu brown quicker and help it soak up other flavors.  Slice the tofu into slices about 1/2”x1/2”x1”.  I simply lay the brick down on a cutting board and since it is already about 1” or 1 1/2” thick, I just make 1/2” slices all the way across lengthwise and then 1/2” slices all the way across crosswise.

 SAUTE:  Heat oil in a large skillet or fry pan over medium high heat.  You will want to choose one with a lid.  Stir the tofu in and sprinkle lightly with salt and pepper.  Stir in the Worcestershire sauce.  Cook, stirring occasionally, until golden on all sides.  Pour the tofu into a bowl and set aside.

PASTA:  Prepare the rotini according to package instructions.  Drain and set aside when done.

VEGETABLES:  While the pasta is boiling, place the prepared vegetables into the pan that the tofu was cooked in.  Stir over medium-high heat for about 30 seconds, then stir in 2-3 Tbsp water and quickly cover the pan with a lid.  Turn the heat down to medium.  Start making the sauce while the veggies steam for 3-5 minutes.  Remove the vegetables from the pan and add to the tofu bowl once they are crisp-tender and still brightly colored.

SAUCE:  Place all sauce ingredients except for the cheese into a blender.  Blend until well mixed.  Then pour into the same pan that the tofu and vegetables cooked in.  Cook, stirring frequently, over medium heat until the sauce bubbles and thickens.  Stir in the cheese.

COMBINE:  Add the tofu, pasta, & vegetables to the cheese sauce in the large skillet.  Stir until everything is well coated and warmed.

healthy oriental gluten-free salad with rice noodles, tofu and spinach

Oriental Noodle Salad

This healthy Oriental Noodle Salad recipe is a FAMILY favorite – easy, gluten free and vegan! The dressing is really tasty, and forgiving. You can adjust according to taste and it is also good with a little fresh ginger or peanut butter (for a thai peanut flavor). * This recipe makes A LOT of salad! Great for a dinner party or lunch with your friends! This recipe was inspired by our great friend Ali Eisenach’s Oriental Salad in her “When Life Gives You Friends” cookbook, visit her at lemonpoppycake.com.

 

Dressing:

1/2 cup oil (you can use olive oil)

4 T. sesame oil

3/4 cup soy sauce

2/3 cup red wine vinegar

4-6 T. agave nectar (adjust to taste)

1/2 t. pepper

Combine dressing ingredients in a blender and pulse until combined.  Set aside while you cook tofu and noodles.

1 T. coconut oil

1 lb. extra firm tofu, cut into 1″ pieces

12 oz. rice noodles (or more)

Cook tofu in coconut oil In a large skillet until brown and crisped on the edges (season with a little salt). Remove from heat. Boil noodles until soft. drain and set aside. Pour half of the dressing directly onto the noodles and let marinate while you prepare the salad ingredients.

 

In a large bowl combine:

6-8 cups spinach

4 green onions, diced

1 large orange, peeled and cut into sections

2 red peppers, sliced (you can use orange or yellow peppers)

2 cups sugar snap peas

 

Add noodles, tofu and pour remaining dressing on top. Eat right away or chill before serving (I generally like to toss all the ingredients together right before serving…if you need to prepare noodles and tofu earlier in the day, just cover or place in large zip lock bags in the fridge until you are ready to serve). If you choose you could substitute the tofu for chicken. Enjoy!

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Vegan sandwich with hummus avocado cucumber red pepper and lettuce: Easy Avocado Recipe

Yum Hummus Sandwich

This is a simple, mellow, easy, comfort-food type hummus avocado sandwich recipe.  Mashed avocado and hummus make this vegan sandwich filling and satisfying.  ~ Jessica

 

whole grain bread  (try our English muffin bread)

hummus (try our simple hummus)

1/2 avocado, mashed

cucumber slices

red pepper slices

lettuce

 

Spread hummus on one piece of bread and the mashed avocado on the other.  Compile the rest of the ingredients into a sandwich.  It’s that easy.

Tortilla filled with spinach and melted cheese recipe

Spinach Tortilla Wedges

This is a super tasty recipe that cooks up very quickly. The key is finding a good multi-grain tortilla and some quality cheese. You can use any cheese you want. I usually use Jarlsberg and Gouda. But any will do depending on your tastes. I load it full of finely chopped spinach and grill it in a light dab of olive oil to make it super healthy. Top it with your favorite salsa and this is a sure winner. – Curt

MAKES 2 TORTILLA PIES

3 Cups finely chopped Spinach 1 Cup grated Cheese of choice (Jarlsberg, Gouda, sharp cheddar,

mozzarella)

4 multi-grain or whole wheat tortillas

olive oil

Salsa


1. Heat a cast iron skillet (or any skillet) to medium high temp.

2. Chop spinach up fine, and grate cheese. Then mix together for the filling.

3. Add a dab of olive oil on skillet and spread around. Place first tortilla on skillet.

4. Pile spinach mixture on the tortilla high. It will shrink in cooking. Place other tortilla on top. Then add a tablespoon of water to the skillet and cover the skillet with a lid. This creates a steam chamber that will cook down the spinach. Cook for a minute or so till the bottom tortilla is brown, but not burned. Remove lid and flip tortillas and brown the other side. I usually add a tablespoon of water again and cover to continue the oven like steam chamber process. When done, remover and chop into wedges, and top with your favorite salsa!

NOTE: There is no exact recipe for this as far as this being a perfect science. You have to be creative and just make them as you like them. The key is to chop the spinach very fine, and mix in a little grated cheese. The ratio is about 3 parts spinach to 1 part cheese. The spinach will reduce greatly when cooked. So I load a ton of spinach mixture in between the tortillas as it does cook down in volume. You can also add mushrooms or other vegetables. Just have fun and experiment. I like cooking on a cast iron skillet, but any skillet will do. Covering the skillet with a lid of some sort and adding a touch of water during the cooking will really help the spinach to cook down and the cheese to melt.

Whole wheat toast with avocado easy healthy lunch snack

Whole Grain Toast with Avocado

Avocados are full of creamy deliciousness.  Why?  They are full of healthy monounsaturated fats.  It is for this reason that avocados make great spreads.  I like to use avocado in place of butter on my toast.  Perhaps not for breakfast, but as a snack or part of a lunch.  This recipe is super simple.  But many of the best recipes are!

~ Jessica

 

1 slice whole grain bread

1/2 avocado

salt or garlic salt, to taste (optional)

 

1.  Toast the bread.

2.  While the bread is toasting, put the avocado and a tiny amount of salt or garlic salt (if using) in a small bowl.  Mash it up with a fork to your desired consistency.  I like to leave it a little bit chunky.

3.  After the bread is toasted, spread the avocado on it.  Yum!

Raw vegetarian wrap sandwich recipe with avocado bean sprouts and carrots

Raw Veggie Wrap

These raw vegetable wraps with avocado are super easy to make on a hot summer day.  Light and refreshing they are also very nutritious.  Very handy when you don’t have much time or are on the run.

-Curt

2 large tortillas
4 leaves romaine lettuce
1/2 ripe avocado, sliced
2 green onions, sliced
mung bean sprouts
1/2 cup grated carrot
1/2 cup grated zucchini
1/2 cup grated raw sweet potato
6-8 leaves fresh basil
Juice of 1 lime
garlic salt to taste

 

PREPARE: Microwave tortillas for around 15 – 30 seconds, until soft.
FINISH: Remove tortillas from microwave and cover each tortilla with lettuce leaves.  Place equal portions of avocado, grated veggies, sprouts across each tortilla. Sprinkle with garlic salt, Lime Juice and top with basil.

easy dinner sweet potatoes with black beans and tomatoes

Loaded Sweet Potatoes

This super easy recipe is filling, fast, & packed with nutrients!  It can be made just as easily for a single person as for a large family (Just reduce or increase the amount of ingredients used). Microwave the sweet potatoes, and load on the toppings!

-Jessica

4 small sweet potatoes or yams
2 cans black beans
1 can diced tomatoes with Italian seasonings

Optional toppings:
Monterey Jack cheese, grated
Green onions, sliced

 

MICROWAVE or BAKE: Microwave or bake sweet potatoes until tender.  This should only take about 4 minutes per potato in the microwave or about 45 minutes in a 400 degree oven.  Be sure to pierce each potato with a fork before cooking.
SIMMER: Combine black beans and tomatoes in a small pot over low heat.  Simmer until hot, stirring occasionally.
FINISH: Slice the sweet potatoes in half and top with black bean mixture.  Sprinkle on additional toppings.

 

ready in 5 minutes.

Serves 4

Vegetarian panini sandwich recipe with onions and peppers

Grilled Vegetable Sandwich

This is a great sandwich recipe!  Built on sliced whole wheat french bread or a substantial crusty roll… grilled onions, peppers and mushrooms are stacked high, then topped with cold tomatoes, olives, cheese and lettuce.  For those who want to live a little… add a bit of ranch dressing and wow!   Definitely worth the effort!

-Curt

 

TO GRILL
1 tsp olive oil
1 tsp dried basil
1 clove garlic
About a dozen mushrooms, sliced
1 red onion, sliced
1 green pepper, sliced

 

OTHER INGREDIENTS
Black olives, sliced
1 tomato sliced
lettuce
swiss or provolone cheese (optional)
ranch dressing (optional)
1 loaf whole wheat french bread or some w/w rolls
salt & pepper to taste

 

SAUTE: Slice onion, green pepper and mushrooms and saute in olive oil and basil & garlic until onion is just translucent.
FINISH: Slice french bread in sandwich sections .  Spread a little ranch dressing on the bottom slice (optional) and top with some sauteed vegies, then some olives, sliced tomatoes, salt & pepper to taste, sliced cheese and lettuce. Add top layer of bread and serve.

 

Note: The sauteed veggies can be a bit moist, so do not use regular bread with this sandwich or the vegies will make the bread rather soggie.  Whole grain french bread  or rolls are substantial enough to hold up just right.

Healthy Vegetarian Mini Pizza recipe

whole wheat bun pizza

I created this really quick and easy recipe mainly for my kids. We all love pizza, but making one from scratch is time consuming, and buying a commercial one is usually incredibly unhealthy. This is a great solution. The key is finding a whole wheat hamburger bun, or even a whole grain english muffin. Both work great. Just toast the bun, then load it up with sauce, cheese and healthy toppings!

-Curt

Whole wheat hamburger buns or
whole grain english muffins

SAUCE
Bottle of your favorite spaghetti sauce
Garlic
Italian Seasonings
Parmesan Cheese
Tomato Paste

TOPPINGS
Mozzerella Cheese (and or other italian cheeses)
Olives, Pineapple Tid Bits, Green Pepper, Onions, Red Pepper, Zuchinni, Mushrooms (any of your favorite toppings)

 

1.  Lightly toast bun or english muffin
2.  Mix together tomato sauce with seasonings and paste to make a rich flavorful sauce
3.  Place bun or muffin on baking tray. Layer with a generous amount of sauce. Add plenty of cheese and toppings
4.  Bake at 400 till cheese is melted and lightly browned

 

NOTE:  The key to making this tasty is to jazz up the sauce. I buy a bottle of quality spaggetti sauce, then add garlic, italian seasonings and a bit of parmesan cheese. You can also thicken it with tomato paste, which makes for a richer sauce. I really push the sauce on the flavor side, as it is what makes this simple recipe a winner.