Raw Vegetable “Pasta”

Serves 6

Try this delicious “pasta” made from strips of summer squash and zucchini tossed with tomatoes, olive oil and fresh basil and oregano for a dish packed with bright flavors.

Ingredients

2 zucchini squash, shaved thinly lengthwise with a vegetable peeler 
2 yellow summer squash, shaved thinly lengthwise with a vegetable peeler 
Sea salt and pepper to taste 
1 tablespoon extra virgin olive oil 
1 cup cherry or grape tomatoes, halved 
5 oil-packed sundried tomatoes, drained and thinly sliced 
1/2 shallot, finely chopped 
1 clove garlic, finely chopped 
1 tablespoon finely chopped basil 
1 teaspoon finely chopped oregano 

Method

In a large bowl, gently toss together all ingredients. Transfer to a platter and serve immediately.

Nutrition Per serving (about 6oz/169g-wt.): 60 calories (25 from fat), 3g total fat, 0g saturated fat, 0mg cholesterol, 210mg sodium, 7g total carbohydrate (2g dietary fiber, 3g sugar), 2g protein

Double Greens Smoothie

Serves 2

When summertime is heating up and you don’t want to cook in the morning, try this surprise smoothie for an on-the-go breakfast that’s packed with the nutrients of hearty greens but tastes like a perfect blend of fruit.

Ingredients

1 1/2 cups unsweetened non-dairy beverage, such as almond, rice or soy 
2 dried apricots or 4 pitted dates 
1 banana 
1 cup chopped kale leaves 
1 cup spinach leaves 
1/2 cup fresh or frozen berries

Method

Combine non-dairy beverage, apricots, banana, kale, spinach and berries in a blender and blend until smooth.

Nutrition Per Serving: 160 calories (30 from fat), 3.5g total fat, 0g saturated fat, 0mg cholesterol, 115mg sodium, 30g total carbohydrate (4g dietary fiber, 10g sugar), 8g protein

 

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Creamy Cucumber Dip

Ingredients

1 1/2 cups raw cashews 
1 English cucumber (about 1 1/4 pound), peeled and shredded 
2 tablespoons fresh lemon juice 
1/4 cup freshly chopped dill 
2 tablespoons freshly chopped chives 
2 tablespoons toasted pine nuts

Method

Soak cashews with enough water to cover for at least 4 hours. Drain. 

Place shredded cucumber in a strainer and set aside for at least 15 minutes to drain, then squeeze out as much excess liquid as possible. You should have about 1 1/2 cups packed shredded cucumber. Transfer cucumber to the bowl of a food processor. Add drained cashews, lemon juice, dill and chives and purée until dip is smooth and creamy. Garnish with pine nuts and serve.

Nutrition Per serving (about 1/4 cup): 170 calories (110 from fat), 12g total fat, 2g saturated fat, 0mg cholesterol, 25mg sodium, 12g total carbohydrate (3g dietary fiber, 3g sugar), 6g protein

Lemon Cabbage-Avocado Slaw

Ingredients

6 cups finely shredded purple and green cabbage 
1 small red, orange or yellow pepper, chopped 
1 ripe avocado, diced 
2 tablespoons finely chopped red onion 
3 tablespoons lemon juice 
1/4 cup hulled hemp seeds 
3 tablespoons cilantro leaves 
1/4 teaspoon sea salt

Method

Toss all ingredients together in a large bowl, until avocado is creamy throughout.

Nutrition Per Serving: Serves 6: 110 calories (60 from fat), 7g total fat, 1g saturated fat, 0mg cholesterol, 115mg sodium, 10g total carbohydrate (5g dietary fiber, 3g sugar), 3g protein

 

Happy Cooking, Everyone!

Please feel free to post any questions or your own suggestions in the comments below. Also, be sure to share this page with anyone that you think would benefit from it. I want to help put cooking, and fresh foods back into our daily routines.

Roasted Spaghetti Squash With Herbs

Spaghetti squash has a unique texture that shreds into spaghetti-like strands when cooked. In this recipe, the fresh herbs are roasted with the squash and removed before serving, leaving the subtle, fragrant flavor of rosemary and sage.

Ingredients

1 1/2 cups gluten-free low-sodium chicken or vegetable broth
2 large sprigs rosemary
2 large sprigs sage
1 (3- to 5-pound) spaghetti squash, halved lengthwise and seeded
2 tablespoons butter or olive oil
2 tablespoons chopped parsley
Salt and pepper to taste

Method

Preheat oven to 375°F. Pour broth into a 9- x 13-inch baking dish. Bruise rosemary and sage sprigs with the back of a knife and toss into broth. Arrange squash in dish, hollow sides down, and roast until rind gives easily when pressed and flesh is just tender, 35 to 45 minutes. (Be careful not to overcook squash since it will become too soft and soggy.) Transfer squash to a large plate, hollow sides up, and set aside until cool enough to handle.

Using a fork, scrape squash out of rinds and transfer to a large bowl. Add butter, parsley, salt and pepper and toss gently. Serve immediately.

Nutrition

Per serving (about 11oz/321g-wt.): 110 calories (40 from fat), 4.5g total fat, 2.5g saturated fat, 10mg cholesterol, 280mg sodium, 17g total carbohydrate (4g dietary fiber, 7g sugar), 2g protein

 

Happy Cooking, Everyone!

Please feel free to post any questions or your own suggestions in the comments below. Also, be sure to share this page with anyone that you think would benefit from it. I want to help put cooking, and fresh foods back into our daily routines.