Corn Salad
Rita Blake
1/2 c. green pepper
1/2 c. red pepper
1/2 c. celery
1/2 c. jicama
1/2 c. zucchini (Original recipe calls for sayote.)
1 carrot
3 green onions
1 c. corn
Dice all vegetables to the same size as a kernel of corn and mix together with dressing (below). If jicama is unavailable, substitute more of other ingredients.
Dressing:
1/2 c. mayonnaise
2 T. yogurt
2 T. vinegar
2 T. sugar
salt and pepper
Vegetarian Chili
Rita Blake
1/3 cup olive oil
2 cups onion, chopped
3/4 cup celery, chopped
1 cup green peppers, chopped
1 cup carrots, diced
1 tbsp. garlic, minced
1 zucchini, chopped
2 cups mushrooms, chopped
1 tbsp. cumin
3/4 tsp. dried basil or one sprig fresh basil
2 tbsp. chili powder
3/4 tsp. dried oregano (or more fresh)
2 tsp. salt
1/2 tsp. pepper
Heat oil. Add vegetables and seasonings. Cook over high heat for 1-2 minutes, stirring often.
4 cups fresh tomatoes, chopped
2 cups kidney beans, undrained
3/4 cup bulgur wheat, optional
2-3 hot peppers, chopped
2 tbsp. lemon juice
3 tbsp. tomato paste
1 tbsp. Worcestershire sauce
1/4 cup dry red or white wine (optional)
Add to mixture. Bring to a boil, stirring often.
Reduce heat and simmer 20 minutes, uncovered.
Can be thinned with tomato juice.
Chop Salad
(from More With Less Cookbook)
Combine in bowl:
1 c. finely chopped celery
1 c. chopped green pepper
1/2 c. sliced scallions or minced onions
1-2 c. diced tomatoes
1 c. chopped cucumbers
chopped chives
chopped parsley
2-3 T. vinegar or lemon juice
1 t. sugar
1/2 t. salt
dash freshly ground pepper
Stir thoroughly and chill. Serve as salad or as chutney with curry and rice.
Mixed Pepper and Tomato Salad
Rita Blake
A friend liked this and said it looked pretty, kind of like flames, so you could call it by some picturesque name. It's supposed to be from Bulgaria.
1 yellow bell pepper
1green (or orange, if you want the flame look) bell pepper
1 red bell pepper
1 red onion
3 tomatoes, chopped in large dice
2 Tbsp. parsley, chopped
salt and ground black pepper
1/4 cup red wine vinegar
1/2 cup virgin olive oil
pinch of sugar
Mix all together and let stand one hour. Serve at room temperature.
Fresh Asparagus and Mint Salsa
Chef Kelly Andreas, Blaze Bistro
12 fresh asparagus, diced
6 fresh mint leaves, chopped
6 oz white wine vinegar
8 oz extra virgin olive oil
1 red onion, diced
2 ripe tomatoes, diced
1 yellow pepper, diced
2 cloves garlic, minced
1 large shallot, minced
salt and pepper to taste
Combine all ingredients in a large bowl and chill overnight.
Serve with pita or baguettes
Serves 4
Creamy Pasta
12 oz boneless, skinless chicken breasts, cut into strips
1 tbsp vegetable oil, divided
1 cup red bell peppers, julienned
2 cups fresh spinach, shredded
2 tsp lemon juice
1 tbsp all purpose flour
1 tsp minced garlic
2 cups milk
1/4 tsp salt
1/4 tsp ground nutmeg
1/4 tsp black pepper
2/4 cup old white cheddar cheese, shredded
6 oz bow tie pasta, cooked and drained
1/4 cup parmesan cheese, grated
Spray a large skillet with vegetable spray. Add chicken strips and cook over medium-high heat for 4 to 5 minutes or until brown and juices run clear. Transfer to a plate. In same skillet; heat 1 teaspoon (5 ml) of oil over medium heat. Add peppers and saute for 3 to 4 minutes or until slightly softened. Stir in spinach and cook until wilted. Stir in lemon juice. Set aside. In a pot, heat remaining oil over medium heat; blend in four. Add garlic and milk; cook, whisking constantly, until mixture comes to a boil. Reduce heat and simmer for 2 to 3 minutes. Stir in salt, nutmeg and pepper. Remove from heat. Add cheddar cheese and blend. Stir in pasta, chicken and vegetables. Serve sprinked with parmesan cheese. Serves 4
Carrot Pepper Salad
Barb Cavers
1 cup carrots, shredded
1/2 cup celery, finely diced
1/2 cup red peppers, finely diced
1 cup tomatoes, diced
1/2 cup yellow peppers, finely diced
1/2 cup feta cheese, finely chopped
Mix all vegetables in a large bowl; gently toss with your favourite dressing. Try some of the new flavours like Roasted Red Pepper, Sun Dried Tomato and Oregano or Greek with Feta. This is a very easy recipe to make and tastes wonderful. You can adjust the quantites based on what vegetables you have on hand. Serves 2 to 3
From Tim & Kay Christensen & Family
We cut into 1-2 inch squares: zucchini, red, yellow, and green peppers, sweet or red onions, summer squash, asparagus. We toss it all in 2-3 Tablespoons of olive oil, sprinkle with some fresh pepper and place in a single layer in pan, bake it at 450 degrees for 30 minutes.
It's VERY healthy, very easy and it's gotten my kids to try different vegetables.
p.s. We think it's better to add the asparagus about 1/2 way thru the baking time, as it becomes overdone otherwise.
Vegetables and Fava Beans Vinaigrette
I made a simplified version of this and it was good, even without all the fun things like feta cheese, yogurt and olives.
Rita Blake
1 lb. (about 4) new potatoes, cooked until tender and sliced or quartered
1/2 head cauliflower, broken into florets and steamed for five minutes
1/2 pint cherry tomatoes
1 red bell pepper, in squares or rings
1 green bell pepper, " "
1 cucumber, peeled and sliced
1/2 pound mushrooms
1 red onion, sliced into rings
handful of black olives
1 1/2 cups cooked giant white (or other) beans
vinaigrette dressing (recipe below)
1/4 pound feta cheese (opt.)
1/2 cup chopped fresh herbs, such as parsley, basil, dill, chervil, tarragon, chives, sage
lettuce leaves, radishes and fresh herb sprigs for garnish
Place all of the prepared vegetables in a bowl with the olives and beans. Toss with the vinaigrette, the feta and half of the chopped fresh herbs. Cover and chill for at least one hour.
Shortly before serving, toss the vegetable mixture with the remaining herbs and adjust the seasonings.
Line a platter or salad bowl with the lettuce leaves and top with the vegetables. Decorate with radish roses and sprigs of fresh herbs and serve.
Low-Fat Olive Oil Vinaigrette
2 Tbsp. fresh lemon juice
4 Tbsp. red wine vinegar
2 small garlic cloves, minced or 2 Tbsp. minced shallot
2 tsp. Dijon mustard
2 tsp. minced fresh tarragon or 1/2 tsp. dried
salt and freshly ground pepper to taste
3/4 to 1 cup olive oil, to taste
Stir together everything but the oil, then whisk in the olive oil. Store in the refrigerator if you're not using the vinaigrette within a couple of hours. This will keep for three days in the refrigerator, but best used right away.
Garden Salsa (Lorri Jager)Note: On my mother's August birthday I make my way to Carter's Red Wagon to pick up a box of No. 2 tomatoes, then meet with three friends for our annual "Salsa Making Party." We make a quadruple batch of this delicious fresh salsa, then divide and take home to our families.6 medium tomatoes, finely chopped3/4 c green pepper, finely chopped (for our 4X batch we use red and orange peppers, also)1/2 c red or yellow onion, finely chopped1/2 c green onions, thinly sliced6 garlic cloves, minced or pressed1/4 c fresh parsley or cilantro, snipped fine with scissors2 t cider vinegar2 t lemon juice2 t olive oil1-2 t jalapeno pepper, minced (optional, and wear gloves to protect your hands)1-2 t ground cumin1/2 t salt1/4-1/2 t cayenne peppertortilla chipsIn a large bowl, combine the first 12 ingredients. Cover and refrigerate until serving. Serve with chips. Yield: 5 cups.Nutritional Analysis: 2 T salsa equals 17 calories, 62 mg sodium, 0 cholesterol, 3 gm carbohydrate, trace protein, trace fat, trace fiber.Recipe from: Taste of Home, August/September 2000
Summer Salad(serves 6)
4 large red tomatoes
2 large yellow tomatoes
1 red, 1 purple, 1 yellow, and 1 green Pepper
1 sweet onion
1 6 oz. bottle of Wishbone Italian style salad dressing
Cut tomatoes and peppers into bite sized chucks. Slice onions thin. Toss and coat with salad dressing. Let vegetables chill and marinate approx. 1 hour before serving.
