July's Recipe

Butternut Squash Soup

4 – 6 servings

  • 1-tablespoon butter and 1 tablespoon oil
  • 1 to 2 leeks, sliced
  • 2 or more teaspoons grated or finely chopped ginger
  • 6 cups vegetable broth
  • 2 cups or more cooked butternut squash
  • plain yogurt or finely chopped parsley for garnish

In a soup pot sauté leeks and ginger over medium low heat until softened, about 5 minutes. Add the broth and the cooked squash. Bring to a boil, reduce heat and simmer for 10 to 15 minutes. Remove from heat and transfer to a large bowl. Puree in a blender in batches and return pureed soup to the pot. When completed add salt and pepper to taste. Serve hot with a sprinkling of finely chopped parsley or a dollop of plain yogurt.

NOTE: to cook squash, cut in pieces and cook in a steamer, covered until tender(about 20 minutes) or bake whole in a greased pan in the oven until tender (45 min to 1 hour). Rubbing the squash with oil helps to reduce cooking time. When tender, scoop out flesh and discard seeds and membranes.

Garbonzo Bean Stew

  • 2 tablespoons oil
  • 2 cloves garlic, finely chopped
  • 1 onion, finely chopped
  • 2 stalks celery, sliced
  • 2 carrots, diced
  • 1 – 2 potatoes cut in pieces (optional)
  • 1 bay leaf
  • 1 tablespoons finely chopped or grated ginger
  • 1 teaspoon garam masala
  • 1 teaspoon ground coriander seed
  • ½ teaspoon turmeric
  • 1 teaspoon cumin
  • 2 cups cooked garbanzo beans or canned garbanzo beans, drained*
  • ½ cup water
  • ½ - 1 cup canned tomatoes, crushed
  • 2 cups fresh spinach (optional)
  • Salt and pepper to taste
  • Sprinkle of lemon juice
  • 1 –2 tablespoons parsley, finely chopped for garnish

In a Dutch oven, heat oil over medium heat. Sauté garlic and onions for a few minutes, until softened. Add vegetables and spices and sauté for a few minutes longer. Add garbanzo beans, water and tomatoes and cook on simmer until vegetable are tender and the stew has thickened. Add spinach and cook for a few minutes longer. Add salt and pepper to taste. Stir in lemon juice and sprinkle with parsley. Serve with rice and a salad.

Lentil & Buckwheat Slice

Serves 6

  • 2/3 cup Buckwheat
  • 1 Medium-sized onion
  • 1 Medium-sized carrot
  • 2 tbsp Oil
  • 1 cup Red lentils
  • 3 ¾ cups Vegetable stock or water
  • 2 tbsp Chopped parsley
  • ½ tsp Rosemary, powdered or 1 teaspoon dried rosemary, crushed
  • 1 tsp Vegex or 1 vegetable bouillon cube
  • Salt & pepper to taste
  • Nutmeg to taste

Toast buckwheat until golden brown. Chop onion and carrot. Heat oil in a saucepan and sauté onion and carrot until onion is transparent. Add buckwheat and lentils, and then remaining ingredients. Bring to a boil, reduce heat, and simmer about ½ hour, or until all liquid is absorbed. Press mixture into a greased 10”pie pan, and bake at 400$deg;F ½ hour. Serve hot or cold in wedges with chutney and/or green vegetables.

Nutritional Information:

Each serving contains 14 g Carbohydrates (56 calories); 7.2 g Protein (28.8 calories) and 4.6 g Fat (41.4 calories) a total of 126 calories. This is an approximate nutritional analysis.

NOTE: chopped mushrooms, celery or even green pepper can be added to the recipe. These vegetables can be used liberally since they contain very little carbohydrate.

Quilter's Stew

A hearty and nutritious stew that is full of flavour. Heat it up and serve to the quilters.

  • 1 cup brown lentils
  • 5 cups water
  • 2 cups canned tomatoes, cut up
  • 2 tablespoons tomato paste
  • 2 teaspoons salt
  • 1 teaspoon pepper
  • 2 potatoes, diced
  • 2 stalks celery, sliced
  • 2 carrots, diced
  • 1 cup turnip, diced
  • 1 bay leaf
  • ½ - 1 teaspoon oregano
  • 1 teaspoon basil
  • Pinch of thyme
  • ¼ teaspoon savory
  • ½ teaspoon rosemary, optional
  • ½ cup uncooked macaroni or small noodles (optional)
  • 1 – 2 tablespoons white or cider vinegar as desired (optional)
  • Adjust seasoning to taste.

Wash and sort out lentils. Add water and bring to a boil in a stew pot. Turn down heat and simmer for 10 minutes. Combine remaining ingredients except pasta and cook for 30 minutes over medium heat until lentils and vegetables are tender.

Add pasta and cook for 10 minutes longer.

Serve with grated cheddar cheese, cilantro or parsley sprinkled on top.

Polenta Pizza

Follow the directions for polenta. Spread polenta onto a greased pie plate or casserole dish. Use spatula and wet hands to form it into a smooth, thick crust over the bottom and sides of the pan. Brush lightly with olive oil. Bake in 375°F oven for about 45 minutes. Remove from oven.

Prepare tomato sauce. Spread tomato sauce generously over polenta. Spread with grated cheese and toppings of sliced red or green peppers, sliced tomatoes, steamed broccoli and sautéed onions, and mushrooms. Bake on broil for 5 minutes or until the cheese is lightly browned and bubbly.

NOTE: other vegetables can be used for the topping. Cooked kidney beans or other beans can be added.

Risotto Primavera

4 - 6 servings

  • 1 tablespoon olive or sunflower oil
  • 1 onion, finely chopped
  • 2 carrots, diced
  • 2 medium zucchini, diced
  • 4 oz. baby corn, sliced into small pieces
  • 3 stalks celery, sliced
  • 1 - ½ cups brown rice
  • 2 teaspoons dried mixed herbs
  • 4 cups vegetable stock
  • 1 beefsteak tomato, peeled and chopped
  • Salt and freshly ground pepper
  • 1 tablespoon chopped fresh parsley

Heat the oil in a heavy saucepan over medium heat. Add the onions, carrots, zucchini, baby corn and celery and cook 5 minutes or until just soft. Stir in the rice and herbs and cook 1 to 2 minutes, stirring constantly. Gradually stir in the stock, cover and simmer 45 to 50 minutes or until all the stock has been absorbed. Stir in the tomato and cook 5 minutes. Season with salt and pepper and serve hot, garnished with chopped fresh parsley. Serve with a crisp salad.

Nutritional Information:

Per serving: 1/6 of recipe

  • 2-1/2 starch foods
  • 1-1/2 Fruits and vegetables
  • 1 fats & oils

Spinach Bake

4 - 6 Servings

Makes a tasty loaf that can be served as a main course or when baked in muffin tins can be presented as an h'ordeurve.

  • 2 eggs, beaten
  • 2 cups milk
  • ¾ cup rice, cooked
  • 1/3 cup finely chopped onions
  • 1 clove garlic, finely chopped
  • 2 teaspoons dried basil
  • 1 – 2 tablespoons finely chopped parsley (optional)
  • 10 oz chopped frozen spinach, cooked and drained
  • ½ to 1 cup grated cheddar or mozzarella cheese
  • ½ teaspoon salt or to taste
  • ¼ teaspoon pepper

Combine beaten eggs and milk. Add rice, onion, cooked spinach, cheese, garlic and seasonings. Bake for 35 – 40 minutes in a 350°F oven, or until the eggs are set and the top lightly browned.

Note: 1 lb fresh spinach can be used. It should be washed thoroughly and sorted out before cooking. Stems can be included. Chop the spinach and steam or cook in a small amount of salted water. Squeeze out excess water before using.

Zucchini Cutlets

  • ½ cup grated carrot
  • ½ cup chopped onion
  • ¼ cup chopped green pepper
  • ¼ cup chopped red pepper
  • 2 cups fine crumbs
  • ¼ cup flour
  • 1 tsp. Baking powder
  • ¾ tsp salt
  • 1/8 tsp pepper
  • 3 cups grated zucchini
  • 2 large eggs, fork beaten
  • 2 Tbsp oil

Measure 9 ingredients into a bowl. Stir. Mix in zucchini and eggs. Shape into patties using about ¼ cup for each.

Heat oil in frying pan. Brown on both sides.

Red Beans In coconut Milk (a West Indian recipe)

4 Servings

  • 3 ½ cups drained red kidney beans or two cans (15 or 16 oz)
  • 1 (14-oz) can coconut milk
  • ½ cup water
  • 1 large onion, chopped
  • 2 carrots, finely sliced
  • 1 to 2 teaspoons thyme, finely crumbled
  • ½ teaspoon crushed garlic
  • salt and pepper to taste

Combine the beans, coconut milk, water, onion, carrots, thyme and garlic in a large pot and simmer until the vegetables are tender, about 15 – 20 minutes, stirring occasionally. Season with salt and pepper to taste. Serve hot with rice.

Note: 1-tablespoon finely chopped ginger can be added to this stew. Garnish with cilantro or parsley.

Adapted from: "Food allergy Survival Guide" by Vesanto Melina, MS, RD, Jo Stepaniak, MSEd and Dina Aronson, MS, RD. Healthy Living Publications, 2004.

Brown Rice Japanese Style

  • 1 cup brown rice, rinsed in cold water, several times
  • 1 cup water
  • Pinch of salt

This method of cooking rice surprisingly requires less water than the regular method (about 2 cups water for each cup of rice) but results in cooked rice with texture and tenderness

Place rice in saucepan and add water. Let stand for 30 minutes. Add salt and bring to a boil. Turn down heat and simmer with cover on for 45 minutes. Remove from heat and let stand for 10 minutes. Fluff with a fork.

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