vegetarian

Roasted Vegetables and Cheese Side Dish

I'm always looking for new side dishes that do not involved carbs!  I also love new ways to incorporate veggies into meals without my kids screaming to take them away!  I love this idea to cut up several types of vegetables and roast them with shredded cheese.  Delicious AND good for you!

vegetables roasted with cheese

 

Ingredients:

1 Tbsp. olive oil
1 medium yellow onion
1 tsp. minced garlic
1 medium zucchini
1 medium yellow squash
1 medium red pepper
1 medium tomato
1 tsp. dried thyme
salt & pepper to taste
1 cup shredded Italian cheese

(add any other vegetables that are your family's favourites; green, eggplant, etc.)

 

Directions:

1. Preheat the oven to 180 (400 degrees f) Finely dice the onion and mince the garlic. Sauté both in a skillet with olive oil until softened (about five minutes).

 

2. While the onion and garlic are sautéing, thinly slice the rest of the vegetables.

 

3. Spray the inside of an 8x8 square or round baking dish with non-stick spray. Spread the softened onion and garlic in the bottom of the dish. Place the thinly sliced vegetables in the baking dish vertically, in an alternating pattern. Sprinkle generously with salt, pepper, and thyme.

 

4. Cover the dish with foil and bake for 30 minutes. Remove the foil, top with cheese and bake for another 15-20 minutes or until the cheese is golden brown

 

 

 

Adapted from http://greggkh.eatlessfeelfull.com/

Posted by momstown team on 06/10/2013 - 13:12
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Lentil and Kale Soup

lentil kale soup

 

This winter my kitchen has been jokingly called “The Soup Kitchen” by my husband.  I have bitten the soup bug and every weekend make at least two different types of soups. I like to batch cook and then have them ready for lunch during the week and also in the freezer as a stand-by meal on a freezing cold day.


This Lentil and Kale Soup recipe was inspired by a similar recipe from Today’s Parent which is worth checking out too.


My winter soup secret  this year has been my mini chopper/ food processor. I am not sure why I had let this little machine go unused  in my cupboard for so long while I painstakingly chopped carrots for years. Now, this little machine has changed the way I cook.


Suddenly I understand WHY Chefs always suggest the onion-carrot-celery combo for soups and sauces – it really does taste better!  But, my children don’t love to see floating vegetables in their soup. Especially onions. Not onion fans.


By using the mini chopper it’s all chopped to the point of puree if I want and that simply disappears into any soup. It’s like a mystery worker. So, as you guess, chop the carrots celery and onion  FINELY for this soup.


Ingredients:
1 tbsp olive oil
1 onion diced / chopped
5 cloves garlic diced
3 carrots diced (or chopped!)
2 stalks celery diced or chopped
1 tsp paprika
1 can diced tomatoes
2 cups dry green lentils
8 cups chicken or vegetable  stock
Bunch of kale chopped (or 2 cups of baby spinach)
Salt & Pepper to taste


Heat oil in soup pot and cook onion and garlic until translucent. Add in carrots and celery and cook for a few minutes.


Add Paprika, diced tomatoes, lentils and stock and let it come to a boil, then reduce heat for simmer for about 20 minutes, or until the lentils are almost cooked. Add in kale and simmer for another 10 minutes.


Ladle into soup bowls and enjoy!

Posted by momstown mama on 02/11/2013 - 00:37
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Chuck Hughes' Veggie Sandwich

Chuck Hughes Veggie SandwichBored with the same old sandwich? Try these deliciously yummy - and healthy - veggie sandwiches, created by Celebrity Chef, Chuck Hughes. Guaranteed to have you coming back for more!

 

Ingredients:

  • 2 slices of whole grain bread toasted
  • 1 slice of low-fat Swiss cheese or Havaarti
  • 2 slices of tomato
  • 2 leaves iceberg lettuce
  • 4 slices of avocado
  • 2 slices of roasted red pepper (optional)

 

Featured mayonnaise options:

Garlic Mayo…

  • 1 cup Hellmann’s® mayonnaise
  • 3 cloves of roasted garlic
  • 1 tbsp of Chopped parsley
  • 1 tsp chopped Dill (optional)
  • 2 tbsp of grated Cucumber (optional)
  • Salt & Pepper (optional)

 

Zesty Mayo…

  • 1 cup Hellmann’s® mayonnaise
  • Half a cup of caramelized onion
  • Half tsp smoked paprika
  • Zest of a half lemon
  • Salt & pepper (optional)

 

Hellmann's Logo

Recipe courtesy of Hellmann's

 

Posted by momstown team on 11/09/2012 - 14:51
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On the Go Pumpkin Spice Energy Balls

Like "Bo" from the Kids' CBC show "Bo on the Go", it seems like we are always on the go these days. From back-to-back dance classes to yoga, swimming and soccer, we are busy and someone is almost always hungry. We need snacks that are quick to make, easy to eat, and full of healthy foods that will power our bodies and give them the energy to, as Bo says, "go, go, go". These pumpkin spice energy balls check every category above, and they are simple enough that your junior chefs can get in the kitchen and help. Since they are also nut free, gluten free, soy free, and vegan, they are suitable for almost any location and set of dietary needs.

 

 

Pumpkin Spice Energy Balls

Ingredients:

1 cup roughly chopped medjool dates
1/2 cup quinoa flakes
1/2 cup pumpkin seeds (often labelled pepitos in stores)
1 tsp vanilla
3/4 tsp cinammon
1/8 tsp ground ginger
3-4 tbsp water (add as necessary)

Method:

1. Place dates in food processor, and process until they are finely chopped and begin to form a paste. Add 1-2 tbsp water if necessary.

2. Add quinoa flakes. pumpkin seeds, vanilla, cinnamon, and ginger to food processor.  Process for a few minutes, until the mixture turns into a dough.  Taste, and add an additional 1-2 tbsp water if mixture seems dry or you are having trouble getting all of the ingredients processed. 

 

 

3. Transfer dough to bowl, and refrigerate for approximately 30 minutes (note: this step isn't necessary, but it makes the dough easier to roll).

4. Pinch off a small portion of dough, and roll it between your hands to form a ball. Continue pinching off pieces of dough and forming balls until you have used up all the dough.  We prefer our balls a bit smaller, so aim for about a 1.5cm diametre, but you can make your energy bits in whatever size (or shape!) you choose.  You can even insert a toothpick into each one and turn it into a healthier version of a cake pop.

 

 

5. Store your power balls in an airtight container in the fridge or freezer until you're ready to take them on the go!

 

 

6. Optional: if you would like, you can roll your energy balls into flaked coconut, crushed crispy rice cereal, cocoa, or chopped nuts or seeds.

 

Posted by momstown team on 09/24/2012 - 11:52
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Lunchbox Carrot Cake Pinwheels

If your kids are fans of carrot cake, these lunchbox wraps are sure to be a hit.  Slicing the wrap into pinwheels makes then perfect for bite sized bento lunches, and ideal for kids who go to schools that have a balanced day nutrition schedule.  Carrot cake wraps are easy enough to make that kids in the kitchen can prepare them almost on their own. 

 

Healthy Carrot Cake Wraps

Ingredients:

1 whole grain tortilla
1-2 Tbsp (15mL-30mL) spreadable cream cheese
1 small carrot, grated
1 Tbsp (15mL) raisins (optional)
1 Tbsp (15mL) sunflower seeds (or walnuts if your school is not nut-free)
Cinnamon (optional)
maple syrup or honey (optional)

 

Method:

1. Spread cream cheese evenly over tortilla. If you prefer things a bit sweeter, stir in a little maple syrup or honey to the cream cheese before spreading.

2. Sprinkle grated carrot evenly over cream cheese, and top with raisins, sunflower seeds, and shake of cinnamon, if desired.

3. Roll wrap up tightly.  Use a sharp knife to cut into pinwheels, and serve.

4. Enjoy!

Note: If you prefer, fold the sides of the wrap in roll up burrito style to keep filling contained.

Posted by momstown team on 09/03/2012 - 16:36
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Lunchbox Cheese Muffins

These cheese muffins are perfect for packing in a school lunch, or even for days when you are bringing your lunch to work.  They are full of protein and fibre, and they are quck and easy to both make and eat.  Get your kids in the kitchen to help make them! Cooking with your junior chefs is a great way for kids to practice measuring, pouring, scooping, mixing, and math!

 

Lunchbox Cheese Muffins

Ingredients:

1/2 Cup plus one tablespoon all-purpose flour 
1/2 Cup whole-wheat flour 
2 Teaspoon baking powder 
1/8 Teaspoon salt 
1 Cup grated cheddar cheese (we like sharp cheddar, but any kind should work) 
2  eggs 
1/2 Cup milk 
1  green onion, chopped 
1/2  onion, chopped  (optional)
1/4 Teaspoon pepper 
1 Teaspoon dry mustard (optional)
 

Preparation:


1. Preheat oven to 350 °F (180 °C). Line muffin tins with paper muffin cups.

2. Combine first four ingredients in a big bowl and mix well. Stir in grated cheese.

3. In a medium bowl,  beat together eggs and remaining ingredients.

4. Make a well in dry ingredients, and pour in egg mixture. Stir until just combined. Spoon into prepared muffin tins.

5. Bake for 15 to 20 minutes, or until a toothpick inserted in the centre comes out clean.

(Yield: 9-12 muffins, depending on size.)

 

Note: this recipe is very flexible.  Feel free to add 1/2 chopped olives, 1/2 cup grated zucchini, 1/2 finely chopped blanched broccoli or 1/2 chopped spinach.  You could also substite cheddar for other varieties such as feta, and adjust spices to your family's preference. Dry mustard can easily be replaced with basil, oregano, or other flavours your kids love.

Posted by momstown team on 09/03/2012 - 15:39
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Back to School Vegetarian Dishes in Less Than 15 minutes!

Guest blogger and R.D. Laura Cipullo of Mom Dishes it Out shares some great vegetarian recipes for back to school! Meatless meals can start a whole new family tradition.


The start of September means that school is back in session, and as moms and caregivers know, driving the kids to and from extracurricular activities leaves little time or energy to cook nutritious meals at home. Remember, family meals are essential to raising happy and healthy eaters!

 

Rather than settle for takeout or processed dinners, this year, promise to be proactive with these quick and easy recipes. From Quick Quesadillas and Dinner-Cakes to my special Eatza Pizza, each takes just 15 minutes to prepare and is a surefire crowd-pleaser. Now you too, can be a “Meatless Monday” mom.

 

Click on the link for the full recipes!

 

quesadillasQuick Quesadillas

 

 

dinnercakes

Dinner-Cakes (Pancakes for dinner)

 

english muffin pizzas

Eatza Pizza (English muffin pizzas)

 

Posted by Mom Dishes it Out on 08/23/2012 - 18:05
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Eatza Pizza - English Muffin Pizzas for Vegetarian family dinner

English muffin pizzas - Mom Dishes it Out calls them her Eatza Pizzas - are a great option for a healthy, meatless family meal. Try this great vegetarian recipe with your kids!

 

english muffin pizzas

 

Ingredients: (Makes 6-8 servings)

8 multigrain English muffins
2 cups steamed broccoli, finely minced
4 cups marinara sauce
2 1/2 cups reduced fat shredded mozzarella cheese
1/3 cup olive oil
2 tbsp oregano

Directions:
1.    Slice the English muffins in half and toast in a toaster oven.
2.    On a foil lined sheet pan, transfer muffins from toaster oven and lay face up. Lightly spread 1 tsp oil on each toasted English muffin.  Follow with 2 tbsp of sauce, a pinch of oregano, 1 tbsp broccoli and 2 tbsp of cheese per ½ English muffin.
3.    Top each muffin with 2 tbsp of sauce and broil for 5 minutes.
4.    Remove from oven and serve 2-3 muffin halves with baby carrots and cucumber sticks.

Tip: Save yourself some time by using frozen broccoli and steaming it in the microwave. Then chop with a mini blender/chopper. If you use fresh, you can freeze the additional blended broccoli for next time.

Posted by Mom Dishes it Out on 08/23/2012 - 14:25
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Quick Quesadillas

Mom Dishes it Out shares a great recipe for a meatless family dinner - a quick and easy vegetarian quesadilla that your kids will love!

 

quesadillas

 

Ingredients:

6 whole-wheat tortillas
1 cup shredded low-fat cheese
1 small white onion, thinly sliced
1 medium zucchini, thinly sliced
1 small red pepper, chopped
½ cup frozen corn
2 tbsp fresh cilantro
2 cloves of garlic, pressed
Canola oil spray

Directions:

  1. Warm the oil and pressed garlic in a non-stick pan over medium heat. Sauté the onion for 3 minutes or until translucent. Add corn and allow it to cook for 2 minutes. Mix in zucchini and pepper. Reduce heat to low.
  2. In a separate non-stick pan, lightly coat with canola oil spray over low heat. Place one whole-wheat tortilla in a pan and cover the right half with vegetable mixture. Lightly sprinkle some shredded cheese and cilantro over the vegetable mixture and fold over the left half of the tortilla. Cook for 2 minutes on each side. Repeat until vegetable mixture is used up.
  3. Serve with your child’s favorite fruit and a glass of 1% milk.

 

 

nft quesadilla

Posted by Mom Dishes it Out on 08/23/2012 - 14:10
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Slow Cooker Indian Cauliflower

This is a delicious and fragrant dish to enjoy! A vegetarian option served with rice and/or naan would be filling or as a side dish for grilled meats.

 

Slow Cooker Indian Cauliflower –  shared by a member from  momstown Calgary North


1 head cauliflower, chopped into bite sized pieces
1/2 cup (125 mL) finely diced onion
1 large can (375 mL) diced tomatoes
1 tbsp (15 mL) finely chopped ginger
1½ tsp (7 mL) salt
1 tsp (5 mL) turmeric
2 tbsp (30 mL) ground cumin
2 tbsp (30 mL) ground coriander
1 tsp (5 mL) ground cayenne pepper (optional)
1 tsp (5mL) ground cloves
3-inch (7.5-cm) cinnamon stick (optional)

Combine all ingredients in slow cooker, and stir to combine.  Cover with lid, and cook for 3-4 hours on high, or 7-8 hours on low, until the cauliflower is tender but not mushy. 

Taste and adjust seasonings, if necessary. Remove cinnamon stick before serving.

Posted by momstown mama on 10/18/2011 - 23:33
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