Everyday Recipes for (Almost) Every Veggie

the casual veggie

everyday recipes for (almost) every veggie

a food blogger collaboration This cookbook is dedicated to the bloggers who brought it to life. And to you, fearless veggie eater! Veg on! “people who love to eat are always the best people”

- Julia Child

Copyright © 2015 by Parsley and Pumpkins All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

For permission requests, email the publisher, [email protected], with the subject line “Attention: Permission Requested”.

Individual recipes, stories, and photographs are owned and copyrighted by their respective creators. Click the URL in the blogger’s bio to contact them directly. A note about technology

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Navigating the Cookbook The Casual Veggie is 441 pages long. To help you find what you’re looking for easily, we’ve included internal and external links. From the table of contents and each chapter opening, simply click the names of the veggie or recipe you want to view to jump to that place in the book. Each Chapter opening also contains a link to jump back to the home page or forward to the index.

Hyperlinks to websites outside of the cookbook are underlined and in green. These links will take you to the blogger’s website or any outside website the blogger has cited in their recipe introductions.

Some apps and devices may not support internal linking.

On your keyboard, press ctrl+F to search within the book. Hello! I’m so glad you’ve jumped on the veggie train with us!

The idea for The Casual Veggie grew out of my own experience trying to eat a little healthier. But back then, I didn't know where to start and I was so overwhelmed with all of the advice online!

I decided to go back to basics. Eat more fruits and veggies!

I visited the supermarket and came home with so many beautiful vegetables; eggplant, tomatoes, squash, onions and potatoes, carrots and parsnips, beets, okra!

Then dinner time came and I'm standing in front of my fridge thinking, “uhhh…. now what?” What the heck do I do with all that eggplant? Or the other half of that butternut squash? That beautiful patty pan squash I got from the farmers market? Yeah, table decoration. I didn't know what to do with it!

I turned to my cookbook collection but felt so uninspired by the classic recipes. So I turned to Pinterest... Yeah, you know how that ends! Hours later I have too many ideas, too much advice, everything looks good but I don't know what I want anymore! By then I'm so hungry I don’t even care what we have for dinner and I throw together some pasta. Again.

Eventually I started to feel like I was using the same 3 or 4 healthy recipes every week. To top it off, even the veggies I did know how to cook often went bad before I got a chance to use them up. It was infuriating!

Fast forward one year and I'm creating the cookbook I so desperately wish had been around when I first started eating more veggies!

I'm so thrilled to bring you this amazing resource and I truly hope it helps you to love eating your veggies! may your tomatoes be ripe and your salads forever fresh,

Making healthy eating feel like second nature. www.parsleyandpumpkins.com table o’ contents Artichokes 9 Bell Pepper 63 One Pan Mediterranean Chicken Skillet 12 Best Stuffed Peppers 66 Paella 14 "Cheesy" Stuffed Bell Peppers 68 Artichoke and Spinach Pesto 16 Three Bean Salad with Corn & Peppers 70 Artichoke Empanadas 18 Roasted Red Pepper and Fennel Soup 72-73

Asparagus 19 Broccoli 75 Roasted Asparagus with Sweet Jalapeño A Very Green Salad 78 Dressing and Garlicky Breadcrumbs 22 Broccoli Chicken Salad 80 Roasted Asparagus Spring Mix Salad 24 Peanut Tofu Broccoli Bowl 82 Creamy Asparagus and White Bean Broccoli Bites with Yogurt Dill Sauce 84 Soup with Goat Cheese 26 Lean Green Veggie Pizza Appetizer 86 Lemon Poppy Seed Cream Pasta with Oyster Mushrooms and Asparagus 28 Puff Pastry Wrapped Asparagus 30 Brussels Sprouts 87 Brussels Sprouts with Chorizo and Cranberries 90 Avocado 31 Thai Brussels Sprouts Salad 92 Green Goddess Avocado Toasts with Roasted Autumn Vegetable Pasta Roasted Spring Vegetables 34 with Sage Browned Butter 94 Avocado Peach Toast 36 White Lasagna with Roasted Brussels Chunky Guacamole 38 Sprouts and Cauliflower 96 Pomegranate Mango Guacamole 40 Chili Lime Shrimp Pesto Pasta 42 Avocado Dill Potato Salad 44 Cabbage 97 Superfood Avocado Chocolate Pudding 46 Asian Peanut Salad with Sweet and Spicy Honey Roasted Peanuts 100 Paleo Coleslaw with Apples and Bacon 104 Beets 47 Purple Cabbage Tacos with Tangy Roasted Beet & Pear Salad 50 Chipotle Aioli 106 Roasted Beet & Arugula Salad 52 Sauerkraut & Dumplin's 108 Cornbread Panzanella Salad With Thai Curry Soup 110 Roasted Beets 54 Roasted Beet and Cottage Cheese Toast 56 Beetroot Pizza 58 Beet Butter 60 Carrot Apple Beet Juice 62

Carrots 111 Cucumber 163 Honey Coriander Glazed Rainbow Carrots 114 Simple Cucumber Salad 166 Carrot Ginger Salad 116 Easy Chinese Cucumber Salad 168 Creamy Carrot Salad 118 Asian Sesame Cucumber Salad 170 Carrot Slaw Lentil Salad 120 Cleansing Sushi Roll with Spicy Kale + Roasted Carrot and Red Pepper Soup 122 Green Veggies 172 Carrot Top Pesto 124 Avocado & Goat Cheese Cucumber Whole Grain Carrot Morning Glory Cupcakes 174 Muffins 126 Smoked Salmon Cucumber Bites 176 Carrot Cake 128-129

Eggplant 177 Cauliflower 131 Chinese Eggplant with Garlic Sauce 180-181 Warm Cauliflower Salad with Cumin Spicy Eggplant Pasta 184 Dressing 134 Eggplant Onion and Tomato Stew 186 Broccoli Cauliflower Salad 136 Moussaka 188-189 Lemon Asparagus Cauliflower Rice 138 Birria Stuffed Eggplant 192 Creamy Cauliflower Au Gratin 140 Eggplant Dip (Kashke Bademjan) 194 Leek Cauliflower Potato Soup 142 Cauliflower Cream Sauce 144 Cauliflower Crust Pizza Bagels 146 Green Beans 195 CauliRice Pudding 148 Green Beans Gremolata 198 Summer Green Bean and Halloumi Salad 200 Green Beans with Spicy Peanut Sauce 202 Corn 149 Veggie Paella 204 Grilled Street Corn 152 Charred Corn Salsa 154 Corn Frittata With Feta And Bacon 156 Kale 205 Sweet Corn and Zucchini Fritter Cakes 158 Citrus Kale Salad 208 Spicy Corn Chowder 160 Kale Waldorf Salad 210 Roasted Corn and Zucchini Mint Salad 162 Kale Pesto 212 Sundried Tomato & Kale Omelet 214 Chicken & Kale Linguine 216 Summer Kale Rolls 218 Crispy Kale Pesto Pizza with Cashew “Ricotta” 220 Kohlrabi 221 Parsnips 283 Kohlrabi Slaw 224 Garlic Rosemary Parsnip Fries 286 Kohlrabi Fries with Curry Ketchup 226 Raw Rainbow “Noodles” 288 Herb Roasted Potatoes, Kohlrabi and Velvety Mashed Parsnips 290 Radishes with a Fennel Butter Sauce 228 Parsnip & Great Northern Bean Stuffed Kohlrabi, Two Ways 230-231 Soup with Sage 292 Sausage Parsnip Breakfast Casserole 294

Leafy Greens 233 Peas 295 Arugula & Watermelon Salad 236 English Pea Soup with Lemon Creme Green Hulk Chocolate Smoothie 238 Fraiche 298 Blueberry Pineapple Sneaky Green Leek and Pea Frittata 300 Smoothie 240 Tarragon Pea Salad with Shallots and Arugula Pesto 242 Bacon 302 Slimmed Down Chicken & Spinach Pizza 244 Pea and Fava Bean Crostini 304 Mushroom and Leafy Green Dumplings 246 Potato 305 Mushrooms 247 Mashed Cauli-Potatoes 308 Mushroom and Asparagus Risotto 250 Breakfast Hash with Potato and Spinach 310 French Onion and Portobello Mushroom Spicy Roasted Potato Burrito Bowl 312 Pinwheels 252-253 Chicken Hash Over Baked Potato 314 Mushroom Skillet Pizza 256-257 Shepherd-less Pie 316-317 Apple Gruyere Stuffed Mushrooms 260 Persian Potato Patties 320

Okra 261 Quick Okra, Corn and Tomato Saute 264 Radish 321 Garlic Roasted Okra with Lemon Aioli 266 Warm Roasted Radish Salad 324 Four-Ingredient Okra Stir-fry 268 Roasted Carrots and Radish with Okra, Potato, and Chickpea Tagine 270 Harissa Sauce 326 Summer Vegetable Salad with Creamy Roasted Garlic Dressing 328 Onions 271 Asian Daikon Noodles 330 Hawaiian Chicken Burgers 274 Radish & Hempseed Tabbouleh 332 Roasted Kale Pesto Onions 276 A Healthier French Onion Soup 278 Three Onion Dip 280 Easy Pickled Red Onion 282

Summer Squash 333 Winter Squash 385 Grilled Veggies with Garlic Balsamic Butternut Squash, Quinoa, & Kale Stuffing 388 Reduction 336 Pasta Shells Stuffed with Spaghetti Quinoa Salad with Grilled Summer Squash 390-391 Vegetables 338 Pumpkin Pizza Bases 394 Quinoa and Squash Ribbon Salad 340 Squash and Cheddar Cheese Fondue 396 Easy Summer Squash Pasta 342 Spiced Carrot and Butternut Squash Summer Squash, Leek + Goat Cheese Soup 398 Frittata 344 Carrot Pumpkin Nutty Muffins 400 Pizza Stuffed Summer Squash 346 Spiced Pumpkin Bread 402

Sweet Potato 347 Zucchini 403 Twice Baked Sweet Potatoes with Creamy Avocado Zucchini Ribbons 406 Maple Cream 350 Grilled Ratatouille Quinoa with Balsamic Honey Glazed Apple & Sweet Potato Vinaigrette 408 Casserole 352 Zucchini Boat Tuna Melt 410 Pecan Crusted Sweet Potato Filet 354 Zoodles with Mushroom Pesto 412 Summer Shepherd's Pie 356 Curried Zucchini Pancakes 414 Thai Red Curry 358-359 Spiced Zucchini Banana Waffles 416 Sweet Potato Bisque 362 Spiced Zucchini Muffins 418 Sweet Potato Cookie Cuties 364 Zucchini Carrot Apple Bread 420 Sweet Potato & Date Crepe 366

Tomato 367 Index 422 Slow Roasted Cherry Tomatoes 370 Breakfast 422 Homemade Chunky Tomato Sauce 372 Lunch 422 Green Tomato Chutney 374 Appetizers 423 Tomato Quinoa 376 Dips & Sauces 423 Open Faced Poached Egg, Tomato and Soups 423 Goat Cheese Sandwich 378 Salads 423-424 Shakshuka 380 Meatless Entrees 424 Summer Roasted Tomato Tart 382 Meat & Seafood Entrees 425 Roasted Pepper and Tomato Gazpacho 384 Side Dishes 425 Desserts 425 Blogger Index 426 artichoke

One Pan Mediterranean Chicken Skillet 12

Paella 14

Artichoke and Spinach Pesto 16

Artichoke Empanadas 18 Boiled Artichoke Hearts 1/2 cup boiled hearts, 84g % Daily Value* Calories 44 2% Total Fat 0.3 g 0% Total Carbohydrate 10 g 3% Dietary fiber 7 g 29% Sugar 0.8 g Protein 2.4 g 5% Vitamin A 0% Calcium 2% Vitamin C 10% Iron 3% Vitamin D 0% Magnesium 9% Vitamin E 1% Phosphorus 6% Vitamin K 16% Potassium 7% Thiamin 3% Sodium 2% Riboflavin 4% Zinc 2% Niacin 5% Copper 5% Vitamin B6 3% Manganese 9% Folate 19% Selenium 0% Vitamin B12 0% Pantothenic Acid 2% Grow Artichoke plants grow as a large bush, usually 4 feet tall. The edible veggie part is actually an immature flower. If you were to leave the artichoke on the plant, it would gradually open and the hairy choke would blossom into a frilly purple flower. Artichokes are perennial and usually live 5-10 years.

Jerusalem artichokes are a kind of root vegetable and are not related to true artichokes.

Artichokes are in season at the end of spring.

Buy Choose brightly colored artichokes with succulent, tightly packed leaves. They should feel heavy for their size. Dry, brown leaves indicate that the artichoke is old and dehydrated. It may not have a lot of meat left on the leaf.

The flavor and quantity of meat on each leaf varies by type, but size doesn’t seem to matter. Even very small artichokes have very meaty leaves.

Store Artichokes will keep for 2 weeks in the refrigerator. To prevent them from drying out, trim the stem slightly and wrap the stem in a damp paper towel,, then place the artichoke in a plastic produce bag in the fridge. Just like cut flowers, trimming the end will reveal fresh arteries that will draw moisture out of the paper towel to keep the artichoke hydrated.

You can also make your own marinated artichoke hearts and store them in the refrigerator, or pack them in glass jars and process with a pressure canner for longer storage.

Prep Most people purchase canned artichokes to use in recipes. You can also purchase frozen artichoke hearts which are not as soft as the canned version.

To prepare fresh artichoke hearts, pull away a few layers of the tough outer leaves, until you reveal more succulent leaves underneath. Cut the artichoke in half and use a spoon or small melon baller to scoop out the hairy choke.

The Casual Veggie | Artichokes

Table of Contents Index  Real Simple Good Justin and Erica are the creators of realsimplegood.com, a Paleo food and living blog. Their recipes are inspired by the abundance of fresh, local ingredients raised in the Pacific Northwest. Erica adopted the Paleo diet to reduce inflammation related to her Multiple Sclerosis, and Justin to get back to the simplicity of his small farm roots. They both love the Paleo lifestyle and want to share their passion with others. realsimplegood.com One Pan Mediterranean Chicken Skillet

We love the ease and simplicity of one-pan Directions meals. One pan meals are great during the week when you are busy and don’t feel like 1. Preheat your oven to 400°F cooking but still want to eat something that tastes like you put some effort into it. The meal 2. Cut the spaghetti squash in half and scoop out the prep on this one is easy and because you’re seeds. Place the squash face-down on a baking pan using only one pan the clean up is a breeze. and set aside while the oven heats up and you get the This recipe has tons of good Mediterranean chicken going. flavor – onions, artichoke hearts, garlic, tomatoes, spinach and olives. It is excellent on 3. Next, heat a cast iron skillet (or other oven safe pan) top of spaghetti squash for a complete meal. over medium heat. Toss in the onions, artichoke hearts and garlic to heat up and soften. Cook, stirring occasionally, for 5-7 minutes until the onions start to soften up. Ingredients 2 boneless, skinless chicken breasts 4. Scoop the items in the pan aside to make room for 1/2 yellow onion, diced the chicken. Season the chicken with salt and pepper 1 can (14oz) artichoke hearts, quartered and it in the pan to brown on each side - about 5 or halved minutes per side. 3-4 cloves of garlic, minced 3/4 cup kalamata olives 5. Add the tomatoes, kalamata olives and spinach and 3/4 cup grape or cherry tomatoes mix everything together. 2 cups spinach Salt and pepper 6. Place your pan of Mediterranean chicken in the oven 1 small spaghetti squash (to have the along with the spaghetti squash. Cook for about 25- squash ready by the time the chicken is 30 minutes, depending on the size of your chicken ready, you need a smaller squash) breasts and squash. In case you didn't know, bigger = longer cooking time.

7. Remove the chicken and squash from the oven. Once the squash has cooled for a few minutes, scoop it out with a fork. Serve up your Mediterranean chicken with a side of spaghetti and cover everything with the cooked veggies from the pan. Yum.

Yield: 2 servings | The Casual Veggie | www.realsimplegood.com

Table of Contents Index  Key Ingredients My name is Allie and my blog Key Ingredients represents the things in my life that make me happy. Although I mostly blog about food I will occasionally write about some of my other loves such as family, fitness, books and traveling. For me these are some of the key ingredients to living a positive and healthy lifestyle. I have a serious love for food and this blog is my way of sharing my passion with others. www.keyingredients.me Paella

I mention on the blog all the time how certain foods hold a special place in my heart, mostly because for the memories it holds to a certain person. The first time I ever had paella was on our honeymoon in the Dominican Republic. We stayed at the Sanctuary in Cap Cana (which by the way I cannot say enough good things about) and one of the five restaurants on the property was the Blue Marlin. Our first dining experience at the Blue Marlin took place our first night and Jason was the one who ended up ordering the Paella for his meal. Little did we know at the time we easily could have split this dish as it came out in a large paella pan overflowing with chicken, fish, veggies and spices. Both of our jaws dropped as we stared at this beautiful and rustic plate of goodness in front of us. Thinking back I have no idea what I ordered that night because the paella had certainly stolen the show. Not only did we enjoy an incredible meal at this picturesque little restaurant but I had just married my best friend and the love of my life and we were about to spend the next 6 days in paradise. We still talk about this meal often, and neither one of us can think about paella without thinking about our honeymoon.

Ingredients Directions 3 Chicken Sausage links, casings 1. Preheat oven to 400°F. Prepare herb blend, set aside removed 3/4 lb. Shrimp, peeled and deveined 2. Sprinkle chicken with salt and pepper. Heat oil in a 6 skinless boneless chicken thighs large skillet, or paella pan, over medium high heat. Add 1/2 teaspoon paprika chicken. Cook 3 minutes on each side or till lightly 1/2 teaspoon turmeric browned. Reserve chicken in a separate container, 1/2 cup canned diced tomatoes cover and keep warm. 3 cups fat free less sodium chicken broth 1 tablespoon olive oil 3. Add sausage to pan; cook 1 minute stirring and 1 onion, diced chopping to crumble. Add onion and bell pepper. Cook 1/2 cup chopped red bell pepper 5-7 minutes stirring constantly. Add rice, tomato, 2 cups Arborio rice, uncooked paprika, turmeric, and herb blend; Stir and cook 5 1 cup frozen peas minutes. Return chicken to pan. Add broth and bring to 1 can artichoke hearts, drained and a boil. chopped 4. Wrap handle of pan with tin foil, cover and bake 15 Herb Blend: minutes in the oven. Stir in shrimp, peas, and artichoke 1/4 cup fresh chopped rosemary hearts. Cover and bake an additional 5-10 minutes or 1 tablespoon lemon juice till shrimp is done. Remove pan from oven and serve 1 tablespoon olive oil 1 garlic clove, minced

Yields: 6 servings | The Casual Veggie | www.keyingredients.me

Table of Contents Index  Wholesome and Savory Eats Wholesome and Savory Eats was born out of my love for cooking, healthy eating, and a desire to share my recipes with everyone. Home cooked meals allow you have flexibility and control of your ingredients and what goes into your body. At Wholesome and Savory Eats we help you to prepare healthy and nutritious meals one step at a time. http://wholesomeandsavoryeats.com/ Artichoke and Spinach Pesto

My two favorite vegetables are artichokes and spinach and what a better way to combine them than in this artichoke and spinach pesto. If you love pesto as much as I do then you must give this recipe a try. Pesto is so easy, quick and versatile. You can add it to salads, rice or quinoa. You can even use it as a dressing, just to name a few. A great pesto can truly jazz up an otherwise plain dish. You can often find fresh artichokes and spinach in supermarkets, local farmers markets and in CSA packages.

Ingredients Directions 1 cup Artichoke hearts, drained 1. Place all the listed ingredients in a food processor 1 cup Baby Spinach (Reserve 1 tablespoons of avocado oil to drizzle in 4 cloves Garlic while blending) 2 tablespoons Avocado oil 1 tablespoons Parmesan cheese, grated 2. Blend until smooth, scraping down the sides as 1 tablespoons Apple cider vinegar needed. When pesto is smooth and creamy, place in a Salt and pepper, to taste bowl and drizzle with remaining avocado oil.

Yields: 4 servings | The Casual Veggie | www.wholesomeandsavoryeats.com

Table of Contents Index  Parsley and Pumpkins

Mollie is the creative entrepreneur behind Parsley and Pumpkins and The Casual Veggie Cookbook. Through her blog posts, newsletters, and collaborative cookbooks she’s here to empower you to take control of your food, while making it all feel like second nature. www.parsleyandpumpkins.com Artichoke Empanadas

I almost never use a whole jar of artichoke Directions hearts on one recipe and these empanadas are the perfect way to use up the left overs! You 1. Place frozen puff pastry in the refrigerator 2-3 can also use left over mashed potatoes instead hours in advance to thaw. of cooking up a new one. The intense flavors from the olives, peppers, and tomatoes bring 2. Preheat oven to 350°F. these empanadas to life while the cheese blends everything together, and the artichoke 3. Remove puff pastry from it’s packaging and place on hearts and potatoes add substance. a floured surface. Flour the top of the pastry and cut it Empanadas are meant to be eaten by hand. If into four rectangles, measuring 6x4 inches Place the you have any leftover, wrap them in plastic wrap rectangles on a sheet of parchment paper on top of a and freeze for an easy lunch during the week. cookie sheet. Put them in the refrigerator to chill.

4. Meanwhile, poke the potato with a fork, wrap it in a damp paper towel and microwave it on high for 2 Ingredients minutes. 1 package frozen puff pastry 1/2 can artichoke hearts 5. Chop the kalamata olives, roasted red pepper, and 4 oz fresh mozzarella sun dried tomato. Mix them well in a bowl and set 1 small potato aside. Drain the artichoke hearts and set aside. 2 tablespoons roasted red pepper 2 tablespoons chopped kalamata olives 6. Remove the potato from the microwave, cut into 1 tablespoon sundried tomato in oil small pieces. Place the potato pieces in a bowl, sprinkle salt and pepper with salt and pepper and mash.

7. Bring the puff pastry sheets out of the refrigerator. Spoon the olive mixture onto each rectangle. Place two slices of mozzarella on one side of the rectangle, top with 2 artichoke hear quarters. Top with a spoonful of mashed potato.

8. Lightly wet the edges of the puff pastry. Fold the other half over the top. Use your pointer fingers to press the edges of puff pastry together to create a seal. Bake for 20-24 minutes.

Yields: 4 empanadas | The Casual Veggie | www.parsleyandpumpkins.com

Table of Contents Index  asparagus

Roasted Asparagus with Sweet Jalapeño Dressing and Garlicky Breadcrumbs 22

Roasted Asparagus Spring Mix Salad 24

Creamy Asparagus and Boiled Asparagus White Bean Soup with 1/2 cup, 90g % Daily Value* Calories 20 1% Goat Cheese 26 Total Fat 0.2 g 0% Total Carbohydrate 3.7 g 1% Dietary fiber 1.8 g 7% Lemon Poppy Seed Cream Sugar 1.2 g Protein 2 g 4% Pasta with Oyster Vitamin A 18% Calcium 2% Vitamin C 12% Iron 5% Mushrooms and Vitamin D 0% Magnesium 3% Asparagus 28 Vitamin E 7% Phosphorus 5% Vitamin K 57% Potassium 6% Thiamin 10% Sodium 9% Riboflavin 7% Zinc 4% Puff Pastry Wrapped Niacin 5% Copper 7% Asparagus 30 Vitamin B6 4% Manganese 7% Folate 34% Selenium 8% Vitamin B12 0% Pantothenic Acid 2% Grow Asparagus plants have a network of thick roots underneath the soil. Each spring the plant sends up new shoots. Those shoots are what we eat. The new spring shoots need to be harvested each day, and each day after the plant will grow more shoots. If the shoot is left alone it will continue to grow 3-5 feet tall and the small leaves at the tip will develop into branches with feathery leaves of their own. Asparagus patches are perennial and one patch can keep producing up to 20 years.

White asparagus is grown by piling mulch or dark cloth on top of newly developed shoots to keep the sun out. Because the spear is never exposed to sunlight, it is unable to engage in photosynthesis and produce green color. White asparagus has a milder flavor than green asparagus.

Asparagus is in season for a few weeks at the beginning of spring. In some climates, a talented gardener may be able to coax one more harvest in early fall, but it’s very rare.

Buy Look for asparagus spears with tightly packed leaves at the tip. They should look succulent and bright green. Avoid any asparagus that looks dry, brown, or cracked. They may have a woody texture when cooked. The same characteristics are true when choosing white asparagus. They should have tightly packed tips and look well hydrated.

Store Asparagus stems dry out quickly at home. Dampen a kitchen towel or paper towel and tightly wrap the bottom 2 inches of the bunch. Place the bunch in a plastic bag and store in the crisper bin of your refrigerator. The damp paper towel will keep the spears hydrated and provide extra humidity inside the plastic bag. Remove any twist ties or rubber bands to avoid bruising the asparagus spears. They will last up to two weeks in the fridge, depending on how fresh they were to begin with.

Prep The base of an asparagus spear will be tougher and woodier than the top. You can cut a couple inches off the whole bunch, or use your hands to snap the spear near the base. The asparagus spear will naturally snap at the place where the tough end becomes more tender.

The Casual Veggie | Asparagus

Table of Contents Index  Hola Jalapeno Kate Ramos is the creator of ¡Hola! Jalapeño, a Latin-inspired food blog. Her recipes merge authentic Latin ingredients and flavors with modern preparations; embracing the fresh, healthy, simple cooking that is at the root of traditional Latin cuisine. http://www.holajalapeno.com Roasted Asparagus with Sweet Jalapeño Dressing & Garlicky Breadcrumbs

Inspired by an amazing broccoli dish I had at Directions the Purple Pig in Chicago. This time I used asparagus and added a sweet and spicy 1. Heat oven to 425°F and arrange a rack in the top jalapeño dressing. third.

2. To make the dressing, combine jalapeño, garlic, lime juice, agave syrup, salt, and pepper in a medium bowl. Ingredients Whisk in the olive oil in a slow stream until completely For the dressing: incorporated. Taste and add more salt if needed. 1 jalapeño, minced 1 clove garlic, minced 3. To make the breadcrumbs, heat the oil in a medium 2 tablespoons lime juice frying pan over medium-high heat. Add the 1 tablespoon agave syrup breadcrumbs and toss in the oil. Season with salt and 1/2 teaspoon kosher salt pepper. 1/4 teaspoon ground black pepper 2 tablespoons olive oil 4. Fry the breadcrumbs until crisp and toasted, about 5 minutes. Add the garlic, stir to combine and remove For the breadcrumbs: from heat. 2 tablespoons olive oil 1 cup fresh bread (Levain or some other 5. Wash and dry the asparagus thoroughly and place on Artisan loaf), torn into small pieces a baking sheet. Drizzle with the oil and season with salt 1 clove garlic, minced and pepper. Arrange in a single layer.

For the asparagus: 6. Roast in the oven until tender, about 5-6 minutes. 1 bunch fresh asparagus, trimmed Remove from oven and transfer to a serving dish. 1 teaspoon olive oil Sprinkle the breadcrumbs over the top and drizzle with the dressing. Serve immediately

Yield: 4 servings The Casual Veggie | www.holajalapeno.com

Table of Contents Index  Haute and Healthy Living Elysia Cartlidge is a Registered Dietitian and blogger for Haute & Healthy Living -- a lifestyle blog that covers everything from recipes and fitness to beauty and style. Elysia is passionate about inspiring others to live a happy, healthy and purpose- filled life. www.hauteandhealthyliving.com Roasted Asparagus Spring Mix Salad

Gorgeous spring mix and spinach salad filled Directions with roasted asparagus, crunchy pumpkin seeds, feta cheese and a tangy balsamic 1. Preheat the oven to 350°F. Place asparagus pieces dressing. This salad goes along perfectly with on baking sheet and drizzle with a bit of olive oil. Roast any dish and will quickly become a family in the oven for about 15-20 minutes. favorite. Plus, it’s a vegetarian and gluten-free option! 2. Meanwhile, in a small bowl, whisk together vinegar, lemon juice, maple syrup, mustard, garlic and salt. Slowly whisk in olive oil. Continue to whisk until dressing appears to be thickened. Ingredients 1 bag (10 oz) ready-to-eat spring mix 3. In a large salad bowl, combine spring mix, spinach, salad carrot and roasted asparagus. 1 bag (10oz) baby spinach 1 carrot, grated 4. Pour half of the salad dressing over the salad and 8 spears asparagus, cut into 1-inch toss to coat. Sprinkle with pumpkin seeds and feta pieces cheese. Serve the remaining dressing on the side. 2 tablespoons balsamic vinegar 1 tablespoon freshly squeezed lemon juice 2 tablespoons pure maple syrup 1/2 teaspoon Dijon mustard 1/4 teaspoon minced garlic 1/4 teaspoon salt Pinch of hot pepper flakes 1/3 cup of olive oil 2 tablespoons. pumpkin seeds 1/4 cup feta cheese, crumbled (optional)

Yield: 4 servings The Casual Veggie | www.hauteandhealthyliving.com

Table of Contents Index  Bobbi’s Kozy Kitchen Mom to 2 kiddos and one little Westhighland Terrier. A So Cal girl at heart, I now live with my boyfriend/sous chef in the beautiful Pacific Northwest. I am a writer, recipe developer, photographer, and lover of wildlife, the out of doors, and all things DIY. When it comes to food I take an "everything in moderation" approach. I adore fresh fruits and veggies, but I have never met a mac and cheese I didn't like! http://www.bobbiskozykitchen.com/ Creamy Asparagus and White Bean Soup with Goat Cheese

I know you have all heard me go on and on Directions about my love for asparagus, and now with it being "the season" I have been gorging myself 1. Coat a large saucepan with olive oil. Add the onion, on those little green stalks of goodness. I have celery and garlic and bring to a medium heat. Saute had it for breakfast, lunch, and dinner, and keep until the vegetables are tender and translucent, about 8 saying that I have found the perfect way to to 10 minutes. enjoy it. But my friends, when I tell you that I think this might actually be "it" I am not joking! It 2. Remove the tips from the asparagus and reserve. has everything that you could want in a soup. It Cut the stalks of the asparagus into 1-inch lengths and is silky smooth and full of fresh asparagus add them to the pot. Continue to saute for 2 to 3 flavor. minutes.

3. Add the beans and enough stock to cover the Ingredients asparagus and beans (about 4 to 5 cups), reserve the rest for later. Taste for seasoning and add salt, if 3 tablespoons olive oil needed. Bring to a boil, then reduce heat and simmer 1 onion, diced for 20 minutes. 2 ribs celery, diced 3 cloves garlic, finely chopped 4. On a separate burner, bring a small pot of well salted Kosher salt water to a boil over high heat. Have a small bowl of 1½ pounds asparagus, woody ends well salted ice water on standby. Cook the asparagus trimmed tips in the boiling water for 2 to 3 minutes. Remove 2 (15-ounce) cans white beans, rinsed them from the boiling water and plunge them and drained immediately into the ice water. When the tips are cool, 6 cups chicken or vegetable stock remove them from the water, pat dry and reserve. 4 ounces goat cheese crumbles 5. In a blender or with an immersion blender, puree the asparagus stock mixture adding the remaining stock if need to thin the soup. Strain through a mesh strainer, if desired. Taste and adjust the seasonings, if needed.

6. Garnish with the reserved asparagus tips and crumbled goat cheese.

Yields: 6-8 servings | The Casual Veggie | www.bobbiskozykitchen.com

Table of Contents Index  Killing Thyme I’m Dana - a food blogger with a healthy appetite, a taste for culinary adventure, a thirst for good beers, and an endless hunger for food photography. I try to deliver a balance of indulgent dishes as well as healthy ones. You'll also notice that I love to cook with beer. www.killingthyme.net Lemon Poppy Seed Cream Pasta with Oyster Mushrooms and

Well, this pasta didn’t stand a chance. I was Directions vraiment triste when I finished my last plate of it tonight (it makes delicious leftovers, just so you 1. Heat olive oil in a large skillet over medium heat. Add know). This dish is as bright in flavour as it is in the garlic and shallots. Sauté until fragrant and tender. appearance. Whenever I think of “summer Add the asparagus and mushrooms. Sauté until tender. dishes”, grilling automatically comes to mind – Transfer garlic, shallots, asparagus, and mushrooms to a and hey, there is nothing wrong with that. Grillin’ pot and cover to keep warm. is my jam! But it’s nice to have a meatless alternative once in a while and this, my friends, 2. Pour chicken broth into the skillet, and bring to a boil. is a winner. Asparagus lovers, prepare to have Once boiling, add the pasta noodles and lower the heat your socks knocked off! Or your flip flops. to medium-low. Add the freshly squeezed lemon juice. Allow the noodles to simmer in the broth until cooked, approximately 25 minutes (or according to your pasta Ingredients package instructions). Add extra chicken broth as needed throughout the cooking process. Once the 2 tablespoons olive oil noodles are nearly done, add the milk and the Laughing 2 cloves garlic, minced Cow cheese. Stir to mix and to melt the cheese. 2 shallots, minced Simmer until cheese is completely melted. 8 spears asparagus, cut into 1-inch pieces 3. Add the fresh baby spinach leaves, as well as the 4 cups oyster or cremini mushrooms, vegetables you put aside (asparagus, mushrooms, sliced shallots, and garlic) and stir. Remove from heat. Cover 16 ounces, chicken broth, and let the pasta stand for five minutes. 1 box (375g) fettuccine 1 lemon, juiced 4. Season the pasta with sea salt and ground black 1 cup milk pepper. Dish it up. Garnish with poppy seeds. 4 (3/4 oz) Laughing Cow cheese triangles 4 cups baby spinach, raw sea salt and ground black pepper to taste poppy seeds as desired for garnish

Yield: 4 servings The Casual Veggie | www.killingthyme.net

Table of Contents Index  Dash of Savory Being a food blogger from San Francisco I want to inspire everyone to make restaurant worthy meals at home. You'll find that all my recipes are homemade, full of love and delicious to no end. My site is eclectic and full of inspiration for even the most basic cook to create a beautiful meal. Cook with passion, savor good food, and love great company. http://dashofsavory.com Puff Pastry Wrapped Asparagus

An elegant and easy appetizer to pair with any Directions holiday meal. You can prep this ahead of time and store in the fridge. Puff pastry must remain 1.Preheat the oven to 400°F. cold or else it gets a little mushy and unmanageable to handle. I serve this with 2. Line a sheet pan with parchment paper, set aside. homemade hollandaise on the side. 3. Season the trimmed asparagus with salt and pepper.

4. Lay the puff pasty sheet on a floured surface and Ingredients slice into 16 even strands, about 1/2 inch wide. Begin 1 bunch Asparagus, trimmed and cleaned wrapping the asparagus with the puff pastry from one 1 sheet Puff Pastry end to the other. Evenly space the wrapped asparagus Kosher Salt and Pepper across the sheet pan. 1 whole Egg, beaten Sesame Seeds, for garnish 5. Brush the egg onto the puff pastry and sprinkle with sesame seeds. Bake for 20 minutes until the puff pastry is golden. Remove and serve immediately. Enjoy!

Yield: 4-6 servings The Casual Veggie | www.dashofsavory.com

Table of Contents Index  avocado

Green Goddess Avocado Toasts with Roasted Spring Vegetables 34

Avocado Peach Toast 36

Chunky Guacamole 38

Pomegranate Mango Avocado, raw Guacamole 40 1 avocado fruit, 136g % Daily Value* Calories 227 11% Total Fat 21 g 32% Chili Lime Shrimp Pesto Total Carbohydrate 11 g 4% Dietary fiber 9 g 37% Pasta 42 Sugar 0.4 g Protein 2.7 g 5% Vitamin A 4% Calcium 2% Vitamin C 20% Iron 5% Avocado Dill Potato Salad Vitamin D 0% Magnesium 10% 44 Vitamin E 13% Phosphorus 7% Vitamin K 36% Potassium 20% Thiamin 7% Sodium 0% Superfood Avocado Riboflavin 11% Zinc 6% Niacin 13% Copper 12% Chocolate Pudding 46 Vitamin B6 20% Manganese 10% Folate 30% Selenium 1% Vitamin B12 0% Pantothenic Acid 20% Grow Avocados are botanically berries that grow from the flowers on a tree. The avocado tree can grow 20- 40 feet tall and can live 30 years.

Avocado trees are native to Mexico where they’re in season from August-December. Special varieties like the Haas avocado tree have been bred to produce continually throughout the year.

Buy Look for avocados that have a green color in their skin. Check to see if your avocado is ripe by pulling off the little tab where it was attached to the tree. If it's bright green underneath, it's ready to eat.

Squishing an avocado will tell you how firm the fruit is, but the pressure from your fingertips will also bruise the avocado and cause those areas to decay. Instead, hold the avocado in your palm. Gently squeeze using only the sides of your palm. Refrain from squeezing with your fingers. You’ll be able to tell how firm it is and the avocado won’t bruise! Avocados that yield slightly to the pressure should be eaten within two days. If they are firm, eat them within the week.

Store Store unripe avocados in the refrigerator to slow the ripening process. Take the avocado out and place it on the counter a day or two before you want to eat it. This will wake the avocado up and prompt it to continue ripening.

Keep avocados out of direct sunlight and away from ethylene producing fruits like bananas and peaches, unless you want it to ripen quickly. Avocados are sensitive to pressure and will bruise easily if they’re left underneath other fruits. If you purchase multiple unripe avocados, try storing them inside a nylon stocking! Cut the stockings in half, place the first avocado at the bottom, tie a knot above it, add another avocado, tie another knot, and repeat. The avocados will get air circulation without crowding each other or being affected by other nearby fruits and veggies. Sailors used this technique during long voyages.

Prep To cut an avocado in half, place your knife at the top of the avocado and cut straight down until you hit the pit. Then rotate the avocado while maintaining contact between the knife and the pit. The curve of the pit will guide the cut and you’ll have a perfectly halved avocado. To remove the pit, quickly chop into the pit so that the knife becomes lodged. Twist the knife sideways until the pit pops out.

You can peel the skin off the avocado, or use a large spoon to scoop it out of the skin.

The Casual Veggie | Avocado

Table of Contents Index  Feed me Phoebe Phoebe Lapine is a NYC-based food and wellness blogger, cookbook writer, chef, healthy hedonist and author of The Wellness Project. Feed Me Phoebe is where she documents her healthy comfort food, gluten-free finds, and snap shots of her professional cooking world. http://feedmephoebe.com/ Green Goddess Avocado Toasts with Roasted Spring Vegetables

Giving you an avocado toast recipe kind of feels like the blogger equivalent of cheating on the SAT’s. (I blame Gwyneth for giving everyone the answers already.) But considering I eat some form of smashed green goodness on Udi’s gluten-free bread at least 5 times a week, it feels only fair to give avocado toast its due time in the spotlight right here, on my GOOP- less red carpet. If a regular avocado toast is the recipe equivalent of a good pair of blue jeans (again, according to Gwyneth), then this version, with roasted spring veggies, hemp seeds and yogurt tahini sauce, is all dressed up with red lipstick, suede booties and a slutty (yet chic) silk top. In other words, it’s not just the type of simple fare a semi-healthy food blogger eats in the company of her laptop. When avocado toast is topped with caramelized radishes and hemp seeds, it’s a respectable enough appetizer to serve to your chic, red lipstick-wearing friends.

Ingredients Directions For the toast: 1. Preheat the oven to 425°F. 1 pound assorted spring vegetables (radishes, snap peas, shallots, 2. On a parchment lined baking sheet, toss the vegetables carrots, asparagus), cut into 1-inch with the olive oil, honey, 1/2 teaspoon of salt and the dice za’atar. Roast in the oven until tender and caramelized, 25- 2 tablespoons olive oil 30 minutes. 1 teaspoon honey 1 teaspoon salt, divided 3. In a medium mixing bowl, whisk together the ingredients 1/2 teaspoon za’atar for the yogurt-tahini sauce until smooth. Add more water 6 slices whole grain bread (I used as necessary to make the sauce drizzle-friendly. Udi’s Gluten-Free Millet-Chia loaf) 3 Avocados 4. Remove the vegetables to a bowl and arrange the bread Hemp seeds for garnish, optional on the baking sheet. Toast in the oven until golden brown, about 3 minutes per side. For the yogurt-tahini sauce: 1/4 cup tahini paste 5. Arrange the toast on a work surface. When cool enough 1/2 cup water to touch, top each with 1/2 an avocado and press into the 1 tablespoon lemon juice bread with a fork until you have an even layer. 1/2 cup Greek yogurt Alternatively, you can mash the avocado in a bowl and then 1/2 teaspoon sea salt spread it on the bread. Season the toast with the remaining salt.

6. Divide the roasted vegetables between the slices of bread and drizzle with the yogurt tahini sauce. Garnish with hemp seeds, if using, cut in half and enjoy immediately.

Yields: 6 servings | The Casual Veggie | www.feedmephoebe.com

Table of Contents Index  Toaster Oven Love Sometimes you just want a cookie and not 3 dozen. At Toaster Oven Love we are crazy about small batch cooking. Our recipes are designed to make perfectly sized healthy treats and meals that deliver big flavor without all of the leftovers. http://toasterovenlove.com/ Avocado Peach Toast

On a hot August day running late for an appointment we were craving a crisp salad but needed a meal that we could eat on the go. After throwing slices of whole grain bread into the toaster oven I headed for our crisper drawers. Emerging moments later with a creamy avocado, ripe summer peach and a few leaves of kale. We mashed the avocado onto the toasty bread, covered it with juicy peach slices and crunchy kale. A drizzle of while balsamic, sprinkle of salty gorgonzola and we were out the door toasts in hand in less than 10 minutes.

Ingredients Directions 2 slices whole grain bread 1. Toast bread until golden and crispy. 1 medium avocado, pitted and sliced 1 small peach, pitted and thinly sliced 2 On top of each slightly cooled toast mash avocado 3 leaves Lacinato kale, ribs removed and slices and sprinkle with salt and pepper. Arrange very thinly sliced (or sub 1 cup greens peaches into a single layer on each toast. of your choice) 1½ teaspoon white balsamic vinegar 3. Top peaches with kale. Drizzle kale with vinegar, 1 tablespoon crumbled Gorgonzola sprinkle with gorgonzola, salt, pepper and top with cheese remaining peach slices. Salt and pepper to taste

Yields: 2 servings | The Casual Veggie | www.toasterovenlove.com

This fresh chunky guacamole will be the hit of any party. Every time we make it for friends and family it gets devoured. It is really simple and easy to make and is a great dip for a party. Since we don’t eat tortilla chips on the paleo diet, we typically serve this with plantain chips (you can find them in a purple bag at Trader Joe’s) and fresh veggies like celery and carrots for dipping. Serve this chunky guacamole up at the next gathering you host and watch it disappear.

Ingredients Directions 4 medium avocados, sliced into chunks 1. Slice up all of your fresh ingredients and place them 1/2 red onion, diced finely in a large bowl. 2 medium tomatoes, sliced into chunks Handful cilantro, diced 2. Squeeze the juice of two limes into the bowl and Juice of 1-2 limes (We like ours with a add in your garlic powder, salt & pepper. Stir lot of lime flavor, so we use 2 limes) everything together just enough to mix it well. You Jalapeno, diced (optional) want to keep it chunky so don't do too much stirring 1 tablespoons garlic powder since it will make things mushy. 1 teaspoon salt 1 teaspoon pepper 3. Taste and add any additional salt, pepper or garlic powder if desired. Dip away!

Yields: 1 cup | The Casual Veggie | www.realsimplegood.com

Table of Contents Index  The Inventive Vegetarian Elana grew up cooking up large, communal meals for family and friends on a regular basis. Now she uses that upbringing, along with her passion in health and nutrition, to make delicious, plant-based dishes and meals that are so good, you won’t even notice you’re eating your vegetables. http://theinventivevegetarian.blogspot.com/ Pomegranate Mango Guacamole

If I were stuck on a desert island and only had Directions one food to eat, I hope it’s avocado. I LOVE avocado in basically any form you put it in, but 1. Peel the mango and cut the flesh off from around the guacamole always holds a special place in my core. Dice the mango into small, bite-sized pieces and heart. Guacamole was something we would set aside. Seed the pomegranate and set the seeds whip up as a snack most weekends growing up, aside as well. but my family never had a real recipe for it… until now. In this recipe, the mango and the 2. Cut the avocados in half and discard the avocado blend together perfectly, the pits. Scoop out the flesh into a mixing bowl and smash pomegranate provides excellent crunch and a with a fork. I like to keep my guacamole on the burst of flavor, and the dash of red pepper chunkier side, but continue smashing until the avocado flakes rounds it all out very nicely. is the consistency you prefer. Pastry blenders are also fantastic tools for this if you’re making a large amount.

3. Add the diced mango, pomegranate seeds, minced Ingredients onion and garlic, and lime juice to the avocados and 4 avocados mix to incorporate. Adjust the salt and red pepper 1 large mango flakes to taste. Serve immediately, or cover by laying 1 pomegranate the plastic wrap directly on top of the guacamole and 1 small to medium clove garlic, minced refrigerate for up to 4 hours. Serve cold or room 1/4 red onion, minced temperature with chips of some sort. 1/2 teaspoon red pepper flakes (or more or less, to taste) Juice of 2 limes Salt, to taste

Yields: 8 servings | The Casual Veggie | www.TheInventiveVegetarian.blogspot.com

Table of Contents Index  Jeanie and lulus Kitchen I'm a graduate of the Institute of Culinary Education and went right into food media. My blog Jeanie and Lulu's Kitchen was born in October 2013 as a tribute to my amazing grandmothers Jeanette and Louise! Their respective Lebanese and Italian heritages are the influences for my recipes and cooking style. http://jeanieandluluskitchen.com Chili Lime Shrimp Pesto Pasta

I love to take the beloved dishes I have grown Directions up with and give them a big old twist. This chili lime shrimp pesto pasta is a healthier, more 1. Get a large pot of salted water on the stove and nutritious take on the incredible traditional basil bring it to a boil for the pasta. Add pasta and cook until pesto with sausage over rigatoni that my Dad tender for about 7-8 minutes. makes so well! 2. In the bowl of a food processor combine all of the ingredients and run the processor for about a minute until creamy and smooth. Set the pesto aside. Ingredients For the arugula avocado pesto: 3. In a large rondeau pan heat the olive oil over 3 cups baby arugula packed medium high heat. Cook the shrimp until they are pink 1/2 an avocado, lightly mashed and fully cooked through, about 3 minutes. Add the 1/2 cup olive oil lime juice, lime zest, salt, chili powder, smoked paprika 1/2 cup pine nuts and crushed red pepper. Stir to coat. Add cherry 1/2 cup freshly grated parmesan cheese tomatoes and cook for a minute until soft. 3 tablespoons almond milk 1/2 teaspoon hickory smoked sea salt 4. Turn the heat to low. Spoon the pesto into the pan and let it warm through and gently bubble for another For the Pasta: minute while the shrimp absorbs the flavors. 1 dash olive oil plus additional for drizzling 5. The pasta should be done by this point. Drain the 1 pound shrimp peeled and deveined, pasta and add it to the pan with the shrimp and pesto tails removed and toss it all together thoroughly. Drizzle a little more 1/2 a lime, juiced and zested olive oil on top to really bring it all together and give it 1/2 teaspoon hickory smoked sea salt another quick stir. Take the pan off of the heat. 1/2 teaspoon chili powder 1/2 teaspoon smoked paprika 6. Scoop the pasta into bowls and top with extra 1 pinch crushed red pepper freshly grated parmesan cheese. Serve hot and enjoy! 14 whole cherry tomatoes, halved 1 pound fusilli, or any short pasta Freshly grated parmesan cheese as needed for sprinkling on top

Yield: 4-6 servings The Casual Veggie | www.jeanieandluluskitchen.com

Table of Contents Index  Pumpkin and Peanut butter My name is Liz and I am the creator of pumpkin & peanut butter, a food blog dedicated to plant-based dishes, healthy ingredients, and all things delicious. By day, I am an elementary school teacher currently living in Durham, NC. Food is my passion and I’m so glad to be sharing my love of veggies with you! www.pumpkinandpeanutbutter.com Avocado Dill Potato Salad

This Avocado Dill Potato Salad is a play on the Directions traditional potato salad, lightened up by substituting creamy avocado in place of 1. Boil a large pot of water with the cubed red mayonnaise. It’s the perfect picnic or BBQ side potatoes for 7-10 minutes, or until potatoes are fork dish, packing loads of flavor while still remaining tender. Strain and refrigerate potatoes. healthy and light. Not to mention, it’s naturally vegan and gluten free! 2. Puree one ripe avocado with 1 tablespoon of lemon juice in your blender or food processor. Dice red onion, cucumber, and fresh dill.

Ingredients 3. Take potatoes out of the fridge and add in red 1½ pounds red potatoes, cubed onion, dill, cucumber, avocado puree, dijon mustard, and 1 avocado salt and pepper to taste. Mix together until all 1 tablespoon lemon juice ingredients are combined and flavors are to your liking. 1-2 tablespoon whole grain dijon Cover and refrigerate until ready to serve! mustard 1/4 cup red onion, diced 2 tablespoons fresh dill, chopped 1/2 cup cucumber, diced salt and pepper, to taste

Yield: 4 servings The Casual Veggie | www.PumpkinandPeanutbutter.com

Table of Contents Index  Family For Health Recipes

Elaine De Santos, a frazzled, stayathome mom who became a Certified Transformational Nutrition Coach and Family Health Revolutionary. She founded FamilyForHealth.com to help families “EAT+MOVE+BE...together” and collaborates with worldleading health and wellness experts to raise awareness and provide resources for a healthy future for families. www.FamilyForHealth.com Superfood Avocado Chocolate Pudding

Who doesn’t want to eat chocolate pudding for breakfast while getting a metabolism boost to burn fat all day long? How about a healthy breakfast pudding that enables you to remember everything you need to do on your to do list and have all day energy to actually get it done...and even start tackling the following day’s list just because you have the extra energy to do so? Avocados are one of Nature’s healthiest foods, full of vitamins, minerals, fiber, and protein, keeping you fuller longer and in fat•burning mode. And the healthy fat fuels your brain. Cacao is a superfood filled with antioxidants and magnesium and is just plain delicious. This recipe is so easy to make, your 6 year old can make it. Watch ours demonstrate in this video: http://fam4he.al/ChocPudd

Ingredients Directions 2 ripe avocados 1. Blend all ingredients, except for raspberry and 4 tablespoon raw honey coconut flakes, until creamy 6 tablespoon cacao powder 6 oz. coconut milk (unsweetened) 2. Top pudding with raspberry and coconut flakes, if pinch of sea salt desired. 1 teaspoon vanilla 1⁄4 teaspoon cinnamon 3. Serve and enjoy! Can be stored in refrigerator for optional: raspberry or coconut flakes for up to 1 week. topping

Yields: 4-6 servings | The Casual Veggie | www.FamilyForHealth.com

Table of Contents Index  beets

Roasted Beet & Pear Salad 50

Roasted Beet & Arugula Salad 52

Cornbread Panzanella Salad With Roasted Beets 54

Beets 1/2 cup boiled, 85g % Daily Value* Roasted Beet and Cottage Calories 37 2% Cheese Toast 56 Total Fat 0.2 g 0% Total Carbohydrate 8.5 g 3% Dietary fiber 1.7 g 7% Sugar 6.8 g Beetroot Pizza 58 Protein 1.4 g 3% Vitamin A 1% Calcium 1% Vitamin C 5% Iron 4% Beet Butter 60 Vitamin D 0% Magnesium 5% Vitamin E 0% Phosphorus 3% Vitamin K 0% Potassium 7% Thiamin 2% Sodium 3% Carrot Apple Beet Juice 62 Riboflavin 2% Zinc 2% Niacin 1% Copper 3% Vitamin B6 3% Manganese 14% Folate 17% Selenium 1% Vitamin B12 0% Pantothenic Acid 1% Grow Beets are root vegetables. Over thousands of years beets have evolved to store extra nutrients in their bulbous root, to help the plant survive the winter. If they aren’t eaten during their first year, they’ll bolt the second year, meaning they’ll grow flowers and set out seeds before withering. Beets need between 45-65 days to grow from seed into an edible bulb. They come in red, pink, yellow, and orange, in solid colors and in stripes. Their sweetness and flavor will vary.

Beets are in season as in early fall through late spring.

Buy Look for hard beets. You should never feel any give when you squeeze a beet. Their skin will feel rough. Avoid any with cracks or cuts. Once a beet’s skin gets cut it’s much more likely to grow mold or harbor extra germs. The beet greens are edible, so look for bulbs that come with nice greenery to use in salads and sautés. It a twofor! If the greens have already been removed from the beet, check the tops to make sure there is at least half an inch of stem remaining. If the stem is cut too closely, the top of the beet may begin to decay.

Store The beet bulbs will last in the fridge for close to a month. The greens will wilt much sooner, so store them separately like you would any lettuce.

For long term beet storage, cut the stems off 1-2 inches above the bulb and store them in a large container with dampened sand. They can last all through the winter this way, though the exact length will vary between varieties. You can also use dampened peat moss instead of sand.

Store cooked beets in an air tight container for up to a week. To prevent premature mold growth, store them whole instead of in slices, unless you plan to use the slices within a few days.

Prep The skin is not considered edible. Remove the skin with a vegetable peeler before cooking. Alternatively, roast your beets thoroughly. Allow them to cool completely, cut the top and bottom off, then peel the skin. It should slide off easily.

Beet juice may stain wooden cutting boards. Use a stone or plastic cutting board for your beets to prevent staining. Beet juice will stain your hands but it will wash off.

The Casual Veggie | Beets

Table of Contents Index  Killing Thyme I’m Dana - a food blogger with a healthy appetite, a taste for culinary adventure, a thirst for good beers, and an endless hunger for food photography. I try to deliver a balance of indulgent dishes as well as healthy ones. You'll also notice that I love to cook with beer. www.killingthyme.net Roasted Beet & Pear Directions 1. Preheat oven to 425°F with a rack in the centre.

This salad is off the charts. It's full of different 2. Prepare the beets. Cut the stems and roots from the flavours and textures and will totally impress beets. Scrub the beets well, under running water, guests! Or yourself - trust me. I make this one ensuring you remove all dirt. Place the beets on a for myself all the time and I always act sheet of foil. Drizzle with a bit of olive oil, a pinch of impressed for good measure. "This is great, me! sea salt and ground black pepper. Place another sheet Thanks!" of foil on top and create a seal around the beets to trap steam.

Ingredients 3. Roast the beets on a baking sheet for approximately 45 minutes to 1 hour, until tender. You should be able For the salad: to easily stick a fork in them when they are ready. 1 pound Small Beets Remove from oven. 1/4 teaspoon Sea Salt

1/4 teaspoon Cracked Black Pepper 4. Once removed from the oven, allow the beets to 1 teaspoon Olive Oil For Almonds, Plus cool for a few minutes. Rub off the beet skins using a More To Drizzle On Beets paring knife if needed. 1/4 cup Sliced Almonds

1 Large Pear (can Substitute With Apple) 5. While the beets are roasting you can work on the 3 cups Spinach (or Mesculin Greens) rest of the salad ingredients. Heat 1 teaspoon of olive 2 ounces, weight Goat Cheese oil in a pan over medium heat. Place the almonds in the

pan and toast over moderate heat until golden brown. For the vinaigrette:

1/2 cup Olive Oil 6. For the vinaigrette: Put all of the contents in a 1/4 cup Cider Vinegar blender and blend on low for 30 seconds or until 1/4 cup Red Wine (any Kind) emulsified. 1 teaspoon Dijon Mustard

1/2 teaspoon Sea Salt 7. For the salad construction: Slice the cooled beets 1/2 teaspoon Honey into 1/4-inch thick slices. Place the beets in a bowl

and drizzle with half of the vinaigrette. Cover the bowl Notes: In the vinaigrette, you can and toss to evenly coat the beets. substitute the 1/4 cup of cider vinegar

and 1/4 cup of red wine for 1/2 cup of 8. Quarter and core the pear. Cut into julienned strips. red wine vinegar. Arrange the greens on a plate, and then arrange the beets on top. Top the beets and greens with the julienned pears, toasted almonds, and crumbled goat cheese. Serve!

Yield: 4 servings The Casual Veggie | www.killingthyme.net

Table of Contents Index  Will Cook for Friends Willow Arlen is the blogger, photographer, and recipe developer behind Will Cook For Friends, where she shares her passion for fresh, from-scratch recipes. Her website focuses on making real food approachable, and inspiring home cooks of all levels to create using whole, healthful ingredients. For more of her recipes, go to www.willcookforfriends.com Roasted Beet & Arugula Salad

Beets are a controversial vegetable – people Directions either love them or hate them – but nine times out of ten, when someone tells me they don't 1. Preheat oven to 400°F like beets, they're talking about the canned variety they were forced to eat as kids, which 2. Wash and peel the beets, and cut into 3/4 inch isn't doing this underrated veggie any favors. If cubes. Toss with 2 tablespoons olive oil, and a large you've never tried fresh beets roasted in olive pinch of salt. Spread in a single layer on a foil-lined oil and salt, they might just change your mind. baking sheet, and roast for 20-25 minutes, or until fork They are sweet, earthy, and pair perfectly with tender, stirring once or twice. Set aside. crumbled goat cheese and pine nuts in this warm arugula salad. 3. Toast the pine nuts in a dry skillet over medium heat for 5-8 minutes, until golden and fragrant. Set aside.

Ingredients 4. Add the radicchio and arugula to a large bowl. Set aside. 4 tablespoons olive oil, divided 3-4 small-medium beets, red or golden 5. In the remaining olive oil, saute the shallot for 2-3 1/2 cup pine nuts, toasted minutes, or until tender. Add the orange juice and 1 shallot, thinly sliced or diced balsamic, and toss in the roasted beets, chopped olives, 1/2 orange, juiced and half of the pine nuts. 1 tablespoon aged balsamic vinegar 1/2 cup kalamata olives, pitted and 6. Pour over the radicchio and arugula, and toss to chopped combine. Top with the rest of the pine nuts and 1/2 head of radicchio, thinly sliced cheese. Serve immediately. 1 large handful baby arugula, washed and dried 1/2-1 cup goat cheese, feta, or other crumbly cheese, to taste Salt, to taste

Yield: 2-4 servings The Casual Veggie | www.willcookforfriends.com

Beets are something that, up until a few months ago, was one of the only foods I would not eat. I tried them so many times and I wanted so bad to like them but I just couldn’t. Several months ago we were meeting with our supper club and someone brought roasted vegetables (beets included) as a side dish and I loved it. I was starting to realize that fresh beets that you roast in the oven are not the same thing as beets that come from a can, which my husband and mother both swear by. I am convinced beets from a can is really dirt with red food coloring. They taste NOTHING alike. This beautiful, rustic salad is everything and more. I ate this salad for lunch or dinner for four days straight. It’s unbelievably good. I can’t decide what takes it to a whole new level. The sweetness from the beets or the crunch from the maple glazed bacon. Perhaps its the bites of cornbread after they have soaked up some of the dressing. I just don’t know nor do I want to have to make that decision. Give this salad a try and let me know what you think.

Ingredients Directions For the Salad: 1. Wash beets and remove the greens. Loosely wrap 2-3 cups cubed cornbread (premade) beets in tin foil and roast 400°F for 50-60 minutes. 2 beets, roasted Allow beets to cool before removing the skin. The skin 6 slices thick cut bacon should easily peel away. Maple Syrup, enough to brush over the bacon (1 -2 tablespoons) 2. Once the beets have finished baking, add bacon to a 1/4 cup red onion, slivered parchment lined baking sheet, arranging bacon in a 1/2 cup goat cheese crumbles single layer. Bake on 400°F for 15 minutes. Remove 8 cups fresh spinach bacon from oven pour out excess fat from pan. Brush salt and pepper to taste the bacon with maple syrup then continue baking till crispy (5-8 minutes). Chop bacon into small pieces. For the Balsamic Dressing: 1/2 cup balsamic vinegar 3. Whisk the salad dressing ingredients together in a 1/2 cup good olive oil small bowl and set aside. You should have extra 2 teaspoons Dijon mustard dressing leftover once it has been added to the salads. 2 teaspoons salt (Dressing will stay good for several weeks in the 1 teaspoon pepper refrigerator.)

4. To assemble the salad divide the spinach among four plates or bowls. Top each salad with equal amounts of goat cheese, red onions, beets, cornbread and bacon. Drizzle desired amount of dressing over each salad. Serve immediately.

Yields: 4 servings | The Casual Veggie | www.keyingredients.me

Satisfy any lunchtime craving with a healthy Directions roasted beet toast. It’s a crunchy (toast), sweet (honey), salty (cottage cheese), earthy (roasted 1. Toast bread slices. beets) and fresh (arugula and lemons) delicious lunch. If you’re missing ingredients, don’t worry, 2. While bread is toasting, in a small bowl whisk substitute! No leftover roasted beets or the together olive oil, balsamic vinegar and honey. Taste hour to cook some up, just substitute canned and salt & pepper to desired level. In the same bowl, beets. Sunflower seed jar empty? Sprinkle on gently toss arugula with the dressing. roasted pumpkin seeds or any chopped nut you have. Toasts are the perfect way to quickly use 3. Place toast on individual plates. Divide cottage up leftovers, like last night’s lemon asparagus or cheese evenly among toast, spread to edges and a tiny bit of salad. Don’t be afraid to get lightly salt and pepper. Divide arugula evenly among creative by adding your favorite veggies. toasts.

4. Top with sliced beets, salt and pepper. Sprinkle with sunflower seeds. Serve with lemon wedge to be Ingredients squeezed over toasts just before eating. 2 Slices whole grain bread 2 large roasted beets, sliced 1/2 cup low-fat cottage cheese 2 tablespoon roasted sunflower seeds (unsalted taste best) 2 cups arugula or mixed greens 1 teaspoon olive oil 1/2 teaspoon balsamic vinegar 1/2 teaspoon honey Finely ground sea salt Pepper 2 lemon wedges

Yields: 2 servings | The Casual Veggie | www.toasterovenlove.com

Table of Contents Index  Fork to Belly Hi! I’m Courtney, born and raised in Hawaii and currently living in Los Angeles. Within the past year and a half, I have discovered a passion for food–and not just eating it (but which I also love equally). I have no culinary degree or experience working in a kitchen, but I have always found joy in creating and sharing with my friends, family, and loved ones. So, what better thing to share than food? www.forktobelly.com Beetroot Pizza Directions 1. In a large bowl, mix the warm water and packet of yeast together. Add in the flour, salt, honey, and pureed After the holidays, I was looking for fun ways to beets. Use a wooden spoon or spatula to mix the eat healthier and include more veggies in my dough together. It will be very sticky and tacky. You diet. This pizza is made from adding pureed may also use a standmixer with a dough hook beets to a typical dough, turning it a gorgeous attachment to make this process easier. dark red color. Layered with pesto, goat cheese,

asparagus, and grape tomatoes, this recipe takes homemade pizza to a new level! 2. Dust your workspace with flour and dump the dough out onto it. Knead for 5 minutes, using extra flour to keep the dough from sticking to your hands and the workspace. Add in flour and knead until dough Ingredients is no longer sticky but still moist and tacky.

Crust: 3. Oil a bowl with a tablespoon of olive oil and place 1 cup lukewarm water the dough inside, making sure the entire surface of the 2 teaspoons active dry yeast (about 1 dough is oiled. Cover with plastic wrap and let rise for packet) 2 hours, until it doubles in size. 2 cups all purpose flour

1½ teaspoon salt 4. Preheat your oven to 550°F. Line a baking tray with 2 teaspoon honey parchment paper. Move dough onto the baking tray. 3/4 cup pureed beets (around 2 large Use your hands to spread the dough out to around a beets, roasted and peeled) 12 in. diameter and 1/4 in. in height. Do not spread the

dough too thin. Toppings:

pesto 5. Spread your desired amount of pesto on the dough. asparagus Add the asparagus and tomatoes, making sure to press goat cheese down lightly to secure them. Sprinkle the goat cheese halved grape tomatoes evenly around the entire pizza.

6. Bake in the oven for 5 minutes on a rack sitting at the 2nd highest rung in the oven. Remove from the oven and pull the parchment paper from under the pizza so it sits directly on the baking tray. Rotate the tray and bake for another 5 minutes, until the goat cheese begins to brown.

7. Remove from oven and let cool for 5-10 minutes.

Yields: two 12 inch pizzas | The Casual Veggie | www.forktobelly.com

Table of Contents Index  The Little Plantation After living all around the globe, Kimberly now proudly calls London her home. She is a mother to a feisty 5-year-old, a yoga teacher, a student nutritional therapist and an adoption social worker. The Little Plantation shows off the sexy, simple, fun, healthy and oh so delicious side of vegetarian, vegan and raw vegan food. Kimberly is super passionate about plant-based food's mind-blowing potential to nourish us from the inside out and make us feel happy and consequently sure can talk about vegetables till the cows come home. http://thelittleplantation.co.uk Beet Butter

I've made this beetbutter a trillion times and can Directions honestly say it is tried, tested, fail-proof and beyond gorgeous. I mean have you seen that 1. Wash, peel and chop the beetroot into medium sized colour? Pure life and nature's awesomeness all chunks. in one place! 2. Wash and cut the apple in medium sized chunks (skin can stay on, but please remove the core/stem, if you haven't already). Ingredients 2 medium sized beetroots 3. Place the beetroot and apple pieces in small pot. Add 1/4 of an (organic) apple a tiny bit of water – so that there is just about an inch 1 cup/120g macadamia nuts of water in the pot and only 10% of the apple/ 2 tablespoons (organic) extra virgin beetroot is under water – and bring to the boil over a olive oil medium heat. Essentially what you want is to avoid the 1 pinch of salt (I use Pink Himalayan Salt) apple and beetroot from sticking to the pot, whilst only minimally cooking/steaming/softening them thereby retaining as much of their nutrients and vitamins as possible.

4. While beets and apple ‘cook’, puree the macadamia nuts and oil with a handheld blender (like I did) or pop in a food processor. Puree until the mixture has a smooth consistency.

5. Once the beets and apple are ready, drain them and add them to the macadamia mixture. Then blend everything together until smooth. Add a pinch of salt.

Yield: 1 cup | The Casual Veggie | www.thelittleplantation.co.uk

Table of Contents Index  Tried and Tasty TriedandTasty.com is a recipe website where fun, conversational writing is paired with top notch food photography. Join Yvonne as she warmly welcomes you into her kitchen and shows you how to wow your taste buds with step by step instructions on hundreds of tried and tasty recipes. www.triedandtasty.com Carrot Apple Beet Juice

There are so many health benefits to juicing and Directions endless combinations you can create. This Carrot Apple Beet combination is one of my 1. Chop carrots, apples, and beet into pieces small most favorite fresh juices I've had. In fact, it was enough to fit your juicer. an accidental creation. Without looking for a juice 'recipe' this was born. If you love beets 2. Juice carrots, apples, beets, and beet greens into a you'll be on board. If you don't love beets I large glass. Stir to mix. highly encourage you to at least give them a try. In this juice they add the perfect sweetness. Note: If using a blender instead of a juicer, chop the Made with only three ingredients, this is a quick carrots, apples, and beet into 1/2 inch pieces and blend and easy way to get in some nutrients to your one handful at a time. Once fully blended, strain the morning or anytime throughout the day! juice through a mesh colander for a thinner juice, or drink it whole with the pulp.

Ingredients 12 carrots 2 apples 1 beet, with greens

Yield: 1-2 servings | The Casual Veggie | www.triedandtasty.com

Table of Contents Index  bell pepper

Best Stuffed Peppers 66

"Cheesy" Stuffed Bell Peppers 68

Three Bean Salad with Corn & Peppers 70

Roasted Red Pepper and Red bell pepper Fennel Soup 72+73 1 cup chopped, 149g % Daily Value* Calories 46 2% Total Fat 0.4 g 0% Total Carbohydrate 9.4 g 3% Dietary fiber 3.1 g 13% Sugar 6.3 g Protein 1.5 g 3% Vitamin A 93% Calcium 1% Vitamin C 317% Iron 4% Vitamin D 0% Magnesium 4% Vitamin E 12% Phosphorus 4% Vitamin K 9% Potassium 9% Thiamin 5% Sodium 0% Riboflavin 7% Zinc 2% Niacin 7% Copper 1% Vitamin B6 22% Manganese 8% Folate 17% Selenium 0% Vitamin B12 0% Pantothenic Acid 5% Grow Bell peppers are also called sweet peppers. They’re the only type of pepper that doesn’t have capsicum, the compound that makes peppers so spicy. There are many different kinds of bell peppers ranging in color from red, yellow, orange, and purple. Green bell peppers are simply immature peppers that haven’t developed any color yet. There are a handful of bell pepper varieties that stay green when mature, but the majority will turn bright red.

Bell peppers are in season during summer and early fall.

Buy Look for firm bell peppers that have smooth skin. The bumpy, oddly shaped bell peppers are perfectly fine to eat and fun to pick out. Avoid bell peppers that have soft spots, brown skin, appear to be translucent in spots, or have loose, wrinkly skin. Peppers with a longer stem by last slightly longer than those with chopped stems.

Bell peppers ranked #8 on the EWG’s 2015 dirty dozen list for pesticide residue. If possible, buy organic bell peppers.

Store Store bell peppers on the counter top, away from direct light. They have the best flavor at room temperature. All peppers can develop soft, mushy spots caused by cold damage in the fridge.

Bell peppers are sensitive to ethylene so keep them away from bananas, peaches, melons, and tomatoes.

Bell peppers freeze well. Chop into small bits and lay them out on a metal cookie sheet. Place the sheet in the freezer to “flash freeze” the bell pepper pieces. After an hour, transfer them to a freezer container for long term storage.

Prep To cut the top off a bell pepper, place the pepper on it’s side on a cutting board. Cut into the bell pepper with a knife, but don’t cut all the way through. Rotate the bell pepper to cut all the way around. Grasp the stem firmly and twist while lifting upward. The whole top and most of the seedy innards will come off. Use your fingers to pull out any white membrane that has stayed attached to the inside of the pepper.

The Casual Veggie | Bell Pepper

Growing up, I was not a fan of stuffed peppers Directions at all. Most of the stuffed peppers I’d had were poorly seasoned, the meat to rice ratio was off, 1. Heat grill on high heat. Place halved peppers on grill and they relied on a bath of tomato sauce for and grill until slightly charred with grill marks - approx. flavour. However, the idea of a pepper stuffed 5 minutes a side. Remove and place on a plate. Set with meat, rice, sauce, and cheese seemed so aside. right. So, I took it upon myself to create my own version and I spruced things up a bit. I like to 2. In a large skillet, heat cooking oil. Add minced garlic char my peppers on the grill before serving. It and saute until fragrant; make sure not to brown the brings out awesome flavour and it tenderizes garlic. Add the ground beef (or chicken/turkey) and the peppers nicely. That step is totally optional, the sausage. (If the sausage was in casing, make sure but I like to include it as an “official” part of this you squeeze it out of it's casing). Add the onion recipe since it’s a step I would never skip. powder, garlic powder, sea salt and ground black pepper. Stir well until meat is cooked.

3. Add mushrooms, diced tomatoes, tomato sauce, and Ingredients M inute Rice. Bring the heat to high until mixture 4 large bell peppers, gutted and halved reaches a simmer, and then reduce heat to low. Allow 1 tablespoon of canola oil to simmer for approx. 5 minutes. Remove from heat 1 teaspoon of onion powder and add 1 cup of shredded mozzarella cheese. Mix well 1 teaspoon of garlic powder and set aside. 1 teaspoon of sea salt 1 teaspoon of ground black pepper 4. Pre-heat oven to 375°F. With a spoon, carefully 1 pound ground beef (or ground chicken, scoop the meat mixture into the peppers. Pack the or ground turkey) peppers as much as you can and press down on the 1 pound sweet longanisa sausage (can mixture to secure. Sprinkle each pepper with the use honey garlic sausage, or any sweet remaining shredded mozzarella and parmesan. Place sausage, as a substitute) the peppers in the oven for approx. 15 minutes or until 2 cloves of garlic, minced the cheese melts and bubbles. 1 cup of diced tomatoes, drained 1 cup of mushrooms, diced 5. Turn the broiler on to high heat and place the 1 cup of tomato sauce peppers under the broiler for approx. 2 minutes, or until 1 cup of Minute Rice cheese browns slightly. Garnish with fresh flat leaf 2 cups of mozzarella cheese, shredded parsley (optional). 1/4 cup parmesan cheese, grated Fresh flat leaf parsley for garnish

Yield: 4 servings | The Casual Veggie | www.killingthyme.net

I saw these mini bell peppers at my local farmers Directions market and immediately fell in love. I think small beautiful vegetables like these should be used in 1. Preheat oven to 350°F their whole forms if possible, so you can still see what they look like in the final dish. These stuffed 2. Put all ingredients for the cashew cheese in a bell peppers are a fun and delicious finger food blender or a high-powered food processor. Blend whether you eat dairy or not. Creamy cashew together until the mixture becomes smooth and cheese deliciously complements the refreshing, creamy. fruity taste of bell peppers, making it a great snack or a party appetizer! 3. Cut mini bell peppers in half, lengthwise. Remove the seeds and ribs.

4. Fill each pepper half with cashew cheese and place Ingredients them on a greased baking sheet. Cashew Cheese: 1 cup raw cashews, soaked for at least 2 5. In a small bowl, mix together almond meal, thyme, hours olive oil, and salt. Sprinkle the almond meal mixture on 1/4 cup nutritional yeast top of the stuffed pepper halves. 2 cloves garlic Juice from 1/2 lemon 6. Bake for 25-30 minutes until the peppers are soft. 1 tablespoons dijon mustard 1 tablespoons olive oil 2 tablespoons filtered water Salt and pepper, to taste 1/2 teaspoon red pepper flakes (optional)

Stuffed peppers: 10-12 mini bell peppers 2 tablespoons almond meal 1/2 teaspoon thyme 1/4 teaspoon olive oil 1/4 teaspoon salt

Yields: 20-24 pepper halves | The Casual Veggie | www.primalhealthwithjean.com

What's not to love about this recipe? The bright vibrant colors, the healthy ingredients, and the simplicity! This salad screams freshness. It’s crisp, it’s flavorful, and surprisingly filling. Don’t you think too that pretty food is so much more fun to eat? What I love about this salad is that it can be enjoyed any time of the year. While it’s not seasonal, it would be perfect in the peak of summertime using fresh homegrown bell peppers! With just a bit of chopping you’ll be on your way to a great salad that you are sure to love!

Ingredients Directions 1 cup corn 1. Remove the seeds and ribs from all bell peppers and 1/2 red bell pepper the jalapeno. Peel the cucumber. Dice the peppers and 1/2 orange bell pepper cucumber into 1/2 inch pieces. 1/2 yellow bell pepper 1 jalapeño, 2. In a large bowl, mix together all ingredients. Toss 1 cup cucumber well to combine. Serve immediately or refrigerate until 1 (15 oz.) can pinto beans ready to serve. 1 (15 oz.) can black beans 1 (15 oz.) can kidney beans 1/4 cup red onion 2 tablespoon extra virgin olive oil 2 tablespoon apple cider vinegar Juice of 1 lime 1 teaspoon ground cumin 1½ teaspoon sea salt 1/2 teaspoon black pepper

Yield: 4-6 servings | The Casual Veggie | www.triedandtasty.com

Homemade soups are one of my favorite things Directions to make, especially during the cooler months. This one came about as a total accident, when I 1. Preheat oven to 375°F and line two baking sheets discovered an entire crisper drawer full of bell with foil or parchment. peppers on the verge of going bad. How I had accumulated so many, I don't know, but I am 2. Cut the bell peppers in half, remove the stems and glad I did, because this quickly became my new seeds, and press each half flat onto the baking sheets, favorite soup! This is one of those dishes that skin-side up. Cut the fennel bulbs into quarters (set the tastes best the next day, or can be made in fronds aside for later), remove the core, and cut away advance and frozen for future meals. Serve as any gnarly looking spots on the outer leaves. Place on is, or alongside sourdough grilled cheese the baking sheets along with the peppers. sandwiches for a hearty dinner. 3. Peel the garlic, and place in the center of a separate (smaller) sheet of aluminum foil. Pull the foil up around the garlic to create a bowl, and add 1 tablespoons olive Ingredients oil. Scrunch the foil tightly shut around the garlic to 8 red bell peppers create a sealed pouch, and place on one of the baking 2 bulbs fennel sheets along with the peppers and fennel. 10-12 cloves garlic, peeled 4 tablespoons + 1 tablespoon olive oil 4. Place both baking sheets into the oven on the 1 medium yellow onion, roughly middle and lower rack, and roast for 40-50 minutes, chopped or until the fennel is tender and the skin of the bell 6 tablespoons fresh chopped fennel peppers is wrinkled, rotating the trays once halfway fronds through baking. 6 tablespoons fresh chopped parsley 1 tablespoon fresh chopped rosemary 5. Remove the baking sheets from the oven, and let 1 tablespoon fresh thyme rest for a couple of minutes, until the peppers are just 1 tablespoon balsamic vinegar cool enough to handle. Using your fingers, remove the 1 tablespoon granulated sugar papery skin from the bell peppers (the skin should 3-4 cups water, as needed separate fairly easily while the peppers are still hot. To salt and pepper, to taste make them even easier to peel, tent the peppers with pinch of cayenne pepper, to taste foil when they come out of the oven and the steam will help loosen the skins. This is the hardest part of making this soup, but I promise you it is worth it.)

continued on next page. Yield: 4-6 servings | The Casual Veggie | www.willcookforfriends.com Roasted Red Pepper and Fennel Soup, continued

6. In a large pot over medium-high heat, add the remaining 4 tablespoons olive oil. Add the onion, and a big pinch of salt, and saute for 6-8 minutes, or until tender. Add the roasted fennel, bell peppers, garlic (and all of the oil from the foil pouch), and stir to combine. Then add the fresh herbs, balsamic vinegar, sugar, and 2-3 cups of water.

7. Transfer the mixture to a blender, or puree using an immersion blender, until completely smooth. Add more water as needed to reach desired consistency. Season well with salt and fresh cracked black pepper, and add a dash of cayenne, to taste. Serve as is, or with grilled cheese sandwiches, or a hunk of crusty bread for dipping.

Soup keeps well in the fridge for up to a week, or can be frozen for up to a couple of months.

The Casual Veggie | www.willcookforfriends.com

Table of Contents Index 

broccoli

A Very Green Salad 78

Broccoli Chicken Salad 80

Peanut Tofu Broccoli Bowl 82

Broccoli Bites with Yogurt Dill Sauce 84 Broccoli 1 cup chopped, 91g % Daily Value* Lean Green Veggie Pizza Calories 31 1% Total Fat 0.3 g 0% Appetizer 86 Total Carbohydrate 6 g 1% Dietary fiber 2.4 g 10% Sugar 1.5 g Protein 2.5 g 5% Vitamin A 11% Calcium 4% Vitamin C 135% Iron 4% Vitamin D 0% Magnesium 5% Vitamin E 2% Phosphorus 6% Vitamin K 116% Potassium 8% Thiamin 4% Sodium 1% Riboflavin 6% Zinc 2% Niacin 3% Copper 2% Vitamin B6 8% Manganese 10% Folate 14% Selenium 3% Vitamin B12 0% Pantothenic Acid 5% Grow Fun fact - a broccoli head is actually a cluster of tiny, immature flowers! If left on the plant, the thick stems of a broccoli head will grow longer and thinner, spreading out to make way for the delicate yellow flowers to blossom.

A couple veggies with similar names have become popular. Broccolini is often thought to be very young broccoli stems, but it’s actually a different plant. Broccolini is a hybrid cross between broccoli and Chinese kale. Another veggie, Broccoli Rabe, sounds similar but isn’t botanically related to broccoli. It’s more closely related to turnips and mustard greens. It has a similar flower head to young broccoli.

Broccoli is in season from fall through spring.

Buy Look for broccoli that has a firm stalk and bright green color. If the stalk is dry and limp it’s probably very old and will have lost it’s crispness. Broccoli heads that have begun to flower are perfectly edible. The texture changes slightly as the flower buds start to mature, though the flavor stays the same.

Store Broccoli is literally a bunch of flowers and should be treated as such. Keep the broccoli head dry to prevent moisture from building up inside the flower cluster Trim a slice off the stem and wrap it in a damp paper towel. Cutting the stem will expose fresh arteries which will draw in moisture from the paper towel. Place the whole thing in a plastic produce bag in the crisper bin of your refrigerator. Your broccoli should last for a few weeks this way.

Broccoli also freezes well. Chop into small bits and lay them out on a metal cookie sheet. Place the sheet in the freezer to “flash freeze” the broccoli pieces. After an hour, transfer them to a freezer container for long term storage.

Prep The broccoli stem is just as edible as the head! The stem can take longer to cook than the flower clusters, so cut the stem into thinner, smaller pieces for more even cooking.

The Casual Veggie | Broccoli

Table of Contents Index  Where Is My Spoon? I love reading cookbooks, being in the kitchen and cooking for family and friends. My blog features mostly family style food, having two small children made me change my way of cooking. I focus on healthy yet children appealing food. http://www.whereismyspoon.co/ A Very Green Salad

Broccoli, sugar snap peas, radishes, scallions... Directions this is spring on a plate. This salad looks so good, the colors are so vivid and happy that you 1. Bring a big pan of salted water to a boil. can't wait to start eating it and it tastes so good that you can't stop eating it. But, for a change, it 2. In the meantime clean and cut the broccoli stem into is not so bad if you can't stop eating a whole bite sized pieces and divide the broccoli head into bite plate full of it, there are only vegetables and a sized florets. When the water is boiling add the little bit of olive oil in it. broccoli stem to the pot. After 2 minutes add the florets and after another 2 minutes add the sugar snap peas. Leave for another 2 minutes, drain and refresh the vegetables under cold water. Let drain very well, Ingredients pat dry with paper towels and place in a big bowl. 1 head broccoli, about 1 lb 1 cup sugar snap peas 3. Deseed and finely chop the tomatoes. Chop the 2 medium tomatoes radishes very finely as well and cut the scallions into 1 handful radishes very thin slices. Add to the bowl together with About 6 thin scallions chopped parsley and mix gently. 1 handful parsley Juice of 1/2 lemon 4. Mix the lemon juice and olive oil with salt and white 4 tablespoons olive oil pepper to taste and pour over the salad. Adjust the Parmesan or pecorino, grated, optional taste to your liking with more salt, pepper and lemon Hard cooked eggs, optional juice. salt and white pepper 5. If you wish add some finely chopped hard cooked eggs or/and some Parmesan or Pecorino on top.

Yield: 4 servings | The Casual Veggie | www.whereismyspoon.co

Table of Contents Index  Cooking Up Clean Kari Lund, a Minnesota mom of three, believes that great health starts with the foods we eat. Growing up in a rural farm setting instilled a deep appreciation for farm-to-table eating. Her recipes show that healthy eating can be a visual feast and a delicious meal for the whole family. www.cookingupclean.com Broccoli Chicken Salad

Broccoli chicken salad is an easy and awesome combination of protein and veggie with a little tangy sweetness from the dried cranberries and homemade dressing that take no more than 15 minutes. The dressing begins with homemade mayo. A little whisk of three ingredients is all this dressing needs to then be simply poured over a head of fresh broccoli florets, diced chicken (leftover in the fridge from last nights dinner), celery bits, sunflower seeds (or pecans) and dried cranberries for a summery simple salad – no cooking required.

Ingredients Directions For the salad: 1. Place all salad ingredients in a large salad bowl. 1 head broccoli, cut into florets 2 stalks celery, diced 2. Whisk the mayo, lemon juice and honey together for 1½ cups diced chicken (use leftovers the dressing. straight from the fridge for easy prep) 1/2 cup dried cranberries 3. Pour dressing over salad and toss to coat. Serve 1/4 cup sunflower seeds (or pecans or chilled. walnuts)

For the dressing: 3/4 cup mayonnaise 2 teaspoons lemon juice 1 tablespoon honey

Yields: 4-6 servings | The Casual Veggie | www.cookingupclean.com

Table of Contents Index  The Delicious Balance I am a registered dietitian, a yogi, and a want-to-be chef. A combination of these passions has created a delicious balance in my life. I love creating healthy recipes that focus on whole food ingredients. www.thedeliciousbalance.com Peanut Tofu Broccoli Bowl

This recipe turned my husband into a tofu-lover.Tofu is lightly fried and combined with steamed broccoli and noodles and then tossed with a salty and sweet peanut butter sauce. This is a quick weeknight meal and a one-dish nutrient-dense meal that can be made in less than 30 minutes. The peanut butter and tofu provide healthy fat along with some protein and the broccoli gives you a dose of vitamin K, vitamin C, vitamin A, and phytonutrients You could use fresh or frozen broccoli florets in this recipe. Tofu turns out best if you press out some of the liquid before cooking it. Cut the block of tofu into 8 pieces and lay them on several layers of paper towel. Allow tofu slices to sit for at least 20 minutes and then blot the tops of the pieces with more paper towel to get out any last bit of liquid. Cut tofu into desired pieces. This recipe is kid-friendly and husband-friendly.

Ingredients Directions 1/2 package (5 oz) lo mein or udon 1. Heat oil over medium heat. Add cubed tofu. Cook noodles tofu until lightly browned on all sides; about 10-15 2 cups broccoli florets minutes, stirring occasionally. 1 package firm or extra firm tofu, drained and cubed (see note) 2. Meanwhile, cook noodles according to package 1-2 tablespoons vegetable oil instructions. 1/4 cup peanut butter 1/4 cup low sodium soy sauce 3. Steam broccoli either on the stovetop or in 2-3 garlic cloves, minces microwave by placing broccoli in a microwave0safe Dash of red pepper flakes (optional, use bowl filled with 1-inch of water and loosely covering it more or less to taste) with plastic wrap. Microwave on high for 3 minutes. 1 tablespoon lemon juice 1/2 cup water 4. Make sauce by combining peanut butter, soy sauce, garlic, lemon juice, and water in a small nonstick pan over medium-low heat. Whisk constantly until peanut butter is melted and ingredients are well combined.

5. Add broccoli, noodles, and sauce to the tofu and toss to combine.

Yields: 4 servings | The Casual Veggie | www.thedeliciousbalance.com

Table of Contents Index  Local Savour Lover of all things homegrown, Elizabeth Van Huffel founded the award-winning blog Local Savour in 2010 to share her recipes and stories about the farmers, bakers, butchers, brewers, and distillers that she’s come to know and admire. A mother of two, Elizabeth believes that local produce and goods are the best medicine. http://LocalSavour.com Broccoli Bites with Yogurt Dill Sauce

A healthy and delicious way to use up all of the Directions broccoli including the stems. Fun bite size pieces served with a creamy yogurt sauce for 1. Steam or boil broccoli until fork tender, about 8-12 dipping. minutes. Remove from heat and drain well. Place broccoli into a large bowl and add in butter. Mash together until well combined and broccoli turns into small pieces. Ingredients for the broccoli bites: 2. Add panko bread crumbs, parsley, green onion, salt, 5 cups (about 1 pound) fresh broccoli pepper and lightly whisked egg and continue to stir stems and florets chopped together until well combined and broken up. 1 cup panko bread crumbs 1 large egg lightly whisked 3. Using your hands, form broccoli mixture into 2" balls 2 Tablespoons unsalted butter then flatten to create a patty. Place patties onto a 1/2 cup fresh parsley chopped cookie sheet and freeze for 15 minutes. 1/4 cup green onion chopped 1/2 teaspoon kosher salt 4. While broccoli bites are setting, place yogurt, dill and 1/2 teaspoon ground black pepper a pinch of salt into a small bowl and stir until well vegetable or safflower oil for frying combined then set aside for serving.

for the yogurt sauce: 5. Once broccoli bites are set, place a large, heavy duty 1/2 cup plain yogurt pan over medium high heat and add enough oil to coat 1/2 cup fresh dill chopped the bottom of the pan well. Let oil heat up for 45-75 pinch of salt seconds or until a drop of water sizzles when put into the side of the pan. Place patties into the pan leaving enough room between each for turning. Cook on each side for 3 minutes or until lightly golden in color, gently flipping as needed. Place onto a paper towel to drain. Continue to cook all of the patties.

6. Once cooked and well drained serve with the yogurt sauce.

Yields: 12-14 2inch bites | The Casual Veggie | LocalSavour.com

Table of Contents Index  Foodtastic Mom

Hi, I'm Jill. I'm no "super mom", but I always feel super in my kitchen. I hope to inspire you to have fun with your food and feel super about feeding your family too! www.foodtasticmom.com Lean Green Veggie Pizza Appetizer

Roasted broccoli tops this leaner, greener Directions version of a traditional veggie pizza appetizer. 1. Preheat oven to 450°F

2. Bake crust directly on oven rack for 5 minutes. Ingredients Remove from oven to cool.

1 thin crust Boboli-brand pizza crust 3. Meanwhile, wash and cut broccoli into about 3-inch 1 head broccoli long spears, using florets and tender stems only. Toss 1 tablespoon corn or vegetable oil the broccoli with the oil and pinch of salt. Arrange the pinch of salt broccoli in an even layer on a sheet pan and roast at 1 avocado 450 °F for 10 minutes. Remove from oven to cool. 4 oz. cream cheese, softened 1 clove garlic 4. Add the peeled and seeded avocado, cream cheese, juice of 1/2 lemon garlic, lemon juice, parsley, buttermilk and salt to the 1/3 cup fresh parsley bowl of a food processor and process until completely 2 tablespoons buttermilk smooth. 1/2 cup freshly grated Parmesan cheese 5. Spread the avocado dressing evenly on top of the pizza crust. Top the dressing with half the Parmesan cheese.

6. Chop the broccoli and spread evenly atop the pizza. Top with remaining Parmesan cheese.

7. Chill and cut pizza into squares to serve.

Yield: 1 pizza | The Casual Veggie | www.foodtasticmom.com

Table of Contents Index  brussels sprouts

Brussels Sprouts with Chorizo and Cranberries 90

Thai Brussels Sprouts Salad 92

Roasted Autumn Vegetable Pasta with Sage Browned

Butter 94 Brussels Sprouts 1/2 cup boiled, 78g % Daily Value* Calories 28 1% Total Fat 0.4 g 0% White Lasagna with Total Carbohydrate 5.5 g 2% Roasted Brussels Sprouts Dietary fiber 2 g 8% Sugar 1.4 g and Cauliflower 96 Protein 2 g 4% Vitamin A 12% Calcium 3% Vitamin C 81% Iron 5% Vitamin D 0% Magnesium 4% Vitamin E 2% Phosphorus 4% Vitamin K 137% Potassium 7% Thiamin 6% Sodium 1% Riboflavin 4% Zinc 2% Niacin 2% Copper 3% Vitamin B6 7% Manganese 9% Folate 12% Selenium 2% Vitamin B12 0% Pantothenic Acid 2% Grow A central stalk produces long leaves with thick stems. The brussels sprouts grow out of the corner where the leaf stem meets the central stalk. Brussels sprouts can last a long time while attached to the plant. Traditionally, if you were growing brussels sprouts yourself you could leave your sprouts unharvested, keep the plant in the ground, and cover the whole thing with mulch to insulate the plant. Then you could harvest the sprouts one by one as you need them through the winter.

Brussels Sprouts are in season late fall through early spring.

Buy Look for sprouts that have tightly packed leaves and a bright green color. Don’t worry if the outer leaves have some holes or yellow spots. Just like a big cabbage, the leaves underneath will be fresh and you can discard the weird ones before cooking.

Sprouts do keep well if they’re left on the stalk. If you have the option of buying a whole stem of brussels sprouts they will last longer than individual sprouts in a bag, though you may end up paying more if it’s priced by the pound.

Store Store unwashed sprouts in the refrigerator. Keep them dry by placing a paper towel in the produce bag or store them in an open air container. Over time the outer leaves will dry up in an open container, but the leaves underneath will stay fresh.

The large leaves on a brussels sprouts plant are also edible. Store them like you would any lettuce or leafy green.

Prep Brussels Sprouts are edible raw or cooked. The base and core of a sprout will take longer to cook than the rest. You can make two diagonal cuts on either side of the base, creating a V shape and remove the core. You can cut a small X into the bottom of the sprout to help heat enter the middle and cook more evenly. Or, you can cut the base off entirely.

The Casual Veggie | Brussels Sprouts

Table of Contents Index  My Happy Belly Hi, I'm Kelly and I have five dietary restrictions: gluten, dairy, soy, egg, and sugar. The recipes on my site are free of the eight most common food allergens So it doesn't matter if you have one restriction, all eight, or any combination in between, I've got you covered. Look for my 8SAFE label and pick a recipe that will make your belly happy! www.myhappybelly.com Brussels Sprouts with Chorizo and Cranberries

I like to serve my friends a plate full of 'BS' now Directions and then… Brussels sprouts, that is! While the other 'BS' can certainly be entertaining, I will 1. Preheat oven to 425°F assure you that I won't 'BS' you in this 'BS' recipe! Ha! 2. Clean the brussels sprouts: rinse under cold water then slice off the stump. Remove any damaged outer In Chinese medicine, it is a belief that sour and/ leaves. Then cut each sprout in half vertically through or bitter flavors will bring balance to a sweet the core. For larger sprouts, cut into quarters, being tooth, and if you add more cruciferous sure to leave part of the core intact to hold the leaves vegetables like brussels sprouts to your diet it together. Ideally, you'd like them all to be roughly the will reduce your cravings for sweets. Sound a same size. little sketchy to you? I get that. But having just devoured this bowl of sprouts for my lunch, I 3. Place the sprouts in a large bowl, add the olive oil, can tell you that not one part of me is craving salt and pepper, and toss to combine. Then lay them anything sweet. I just want more sprouts. Why out in a single layer on a sheet pan and stick in the not experiment yourself? oven for 15 minutes.

4. While sprouts are cooking, cut the Chorizo into a Ingredients large dice. Chop the cranberries and set aside. (You can also chop the pumpkin seeds if you'd like, I find them 8 cups raw brussels sprouts easier to digest that way!). 1 tablespoons olive oil (enough to barely coat each sprout when tossed) 5. At the 15 minute mark, turn your sprouts and add the 1/4 teaspoon kosher salt (a few large chorizo to the pan. Cook an additional 15 minutes. Then pinches) toss with the cranberries and pumpkin seeds and serve. 1/8 teaspoon pepper (couple shakes) 1/2 cup diced pre-cooked Chorizo *No worries, the sausage can be eaten right out of the sausage (one small link) package, so we're just warming it up in this recipe. The 1/4 cup dried cranberries (a handful) amount of time you cook the Chorizo will vary 1/4 cup raw, hulled pumpkin seeds depending on how large of a dice you like. For chunkier pieces 15 minutes works well, but roast them for only 10 minutes if they're small, and only 5 if they're teenie. Otherwise you run the risk of them getting dried out and hard.*

Yields: 6-8 servings | The Casual Veggie | www.myhappybelly.com

Table of Contents Index  Omnivores Cookbook

Maggie is the owner of Omnivore’s Cookbook, a food blog that shares authentic Chinese recipes and shows you how easy it is to cook them. She grew up in Beijing and now lives in Austin, Texas. You can find more of her recipes at www.omnivorescookbook.com. Thai Brussels Sprouts Salad

The Brussels sprouts were cooked until crispy, Directions served with cabbage, jalapeño, onion, and plenty of refreshing herbs, and then drizzled 1. Mix sweet chili sauce, lime juice, fish sauce, and garlic with an appetizing sweet spicy Thai style sauce. in a small bowl. Mix well and set aside. It was so tasty and addictive! The best part, you can create crispy brussels sprouts on stovetop 2. Remove tough ends of Brussels sprouts. Quarter the really quickly! It is a wonderful side dish that is big ones and halve the smaller ones. bursting with flavor, full of nutrition, and can be on the table in 30 minutes. 3. Chop veggies and place them in a big bowl. Heat oil in a skillet on medium high heat until warm. Spread Brussels sprout and grill them until the edges are slightly charred, 2 to 3 minutes. Ingredients 1/4 cup sweet chili sauce 4. Stir a few times. Grind sea salt on top. Turn to 1/4 cup lime juice (generated from 1 medium heat if the skillet gets too hot. Stir and cook lime) until the Brussels sprouts are nicely charred on the 1 teaspoon fish sauce edges and tender in texture, 2 to 3 minutes. Transfer 1 clove garlic, minced sprouts to the salad bowl. 1 cup thinly sliced red cabbage 1 cup thinly sliced green cabbage 5. Pour the sauce over the bowl, top with basil, mint, 1/2 cup thinly sliced onion and cilantro. Gently toss to mix well. 1 jalapeño pepper, thinly sliced 2 tablespoons vegetable oil 6. Serve immediately. 1/2 pound brussels sprouts Sea salt 1/3 cup chopped fresh basil, mint and cilantro

Yields: 2-4 servings | The Casual Veggie | www.omnivorescookbook.com

Table of Contents Index  Foodtastic Mom

A gorgeous pasta dish dressed with roasted fall Directions veggies and a sage browned butter sauce. Brussels sprouts and fresh pumpkin take center 1. Preheat the oven to 400 °F. Halve, seed and peel the stage in this dish. pumpkin and cut into 1/2-inch cubes. Peel the outer leaves from the brussels sprouts, trim off the stalky ends and halve. Toss the pumpkin cubes and brussels sprouts with 2 tablespoons of olive oil, salt, nutmeg and Ingredients chipotle pepper. Spread evenly on a sheet pan and 1 (2 lb.) sugar pie pumpkin roast for 25 minutes, flipping the vegetables once 20 brussels sprouts during cooking time. 1 small head raddichio 3 tablespoons olive or grape seed oil, 2. Peel the outer leaves from the raddichio, quarter, divided remove the hard core and chop into roughly 1-inch 8 oz. (1/2 box) of small pasta pieces. Toss with remaining 1 tablespoon olive oil. 6 tablespoons unsalted butter Evenly spread the raddichio over the roasted pumpkin 1/2 cup walnuts, chopped and brussels sprouts, and return to the 400 degree 1/2 teaspoon salt oven. Continue roasting for 8 minutes more. 1/2 teaspoon dried sage 1/4 teaspoon ground nutmeg 3. Heat water to cook the pasta. While veggies are 1/4 teaspoon ground chipotle pepper roasting and water is heating, heat a skillet over Fresh grated Gruyère cheese for serving medium heat and toast the walnuts, about 8 minutes, shaking the pan occasionally to evenly toast. Remove the walnuts to a bowl to cool, lower the heat to medium-low, and add the 6 tablespoons of butter to pan. Melt, swirling the pan occasionally, until the butter is a deep golden brown color (being careful not to burn it). Once butter is browned, stir in sage and season with salt.

4. Cook pasta according to package directions. Drain and return to pot. Toss the pasta with the roasted vegetables and the sage browned butter. Serve with toasted walnuts and Gruyère cheese.

Yields: 6-8 servings | The Casual Veggie | www.foodtasticmom.com

Table of Contents Index  Foodtastic Mom

2. Melt butter in a large sauce pan over medium heat. A roasted brussels sprouts and cauliflower Add shallots and saute for 5 minutes. Add garlic and cheesy gratin served at a favorite local cook for 1 minute. Add flour and cook, stirring restaurant was the inspiration for this hearty constantly for 2 minutes, until it begins to brown. vegetarian lasagna. Gradually add the chicken broth and half and half, stirring with a whisk. Increase heat to medium high and Ingredients cook until it reaches a light boil, whisking occasionally, being sure to scrape the bottom of the pan. Once it 4 cup fresh brussels sprouts begins to boil, constantly whisk for about 1 minute, 1 head cauliflower then remove from heat and stir in the salt and nutmeg. 12 no-boil lasagna noodles 3 tablespoon unsalted butter 3. Spray a 9x13 casserole dish with cooking spray. 1/4 cup shallots, minced Evenly spread 3/4 cup roasted vegetables on bottom 4 cloves garlic, minced of dish and top with 1/4 cup of Fontina cheese and 1/3 cup all-purpose flour 1/2 cup of sauce. Place 3 uncooked lasagna noodles 2 cup low-sodium chicken broth on top. 1½ cup half and half 1/2 teaspoon table salt 4. Layer about 1 cup of roasted vegetables on top of pinch of nutmeg first layer of noodles. Top with about 1/2 cup Fontina 10 oz. Fontina cheese, shredded and 1/4 cup of Parmesan. Drizzle with about 1 cup of 4 oz. good Parmesan cheese, finely white sauce. Top with another 3 uncooked noodles. shredded Repeat this step two more times. On top of the final 1/3 cup pine nuts layer, drizzle the remaining white sauce, fontina, and parmesan cheese.

Directions 5. Spray a sheet of foil with cooking spray so it does not stick to the cheese. Cover the dish and bake at 1. Preheat oven to 400°F. Peel outer 400 °F for 30 minutes. Remove foil and sprinkle the leaves from brussels sprouts, trim off top evenly with pine nuts. stem end and halve. Remove leaves and

center core from cauliflower and cut into 6. Set your oven to broil and put the lasagna under the bite sized pieces. Spread in a single layer broiler until the nuts and cheese are nicely browned on a large cookie sheet and lightly and bubbly (at least 5 minutes... watch closely so it drizzle with olive oil, balsamic vinegar does not burn). Allow lasagna to rest for about 10 and a small sprinkle of salt. Roast for minutes before slicing and serving. Serves 8-10. about 30 minutes, or until vegetables are just tender and resist slightly when pierced with a fork. Yields: 4-6 servings | The Casual Veggie | www.foodtasticmom.com

Table of Contents Index  cabbage

Asian Peanut Salad with Sweet and Spicy Honey Roasted Peanuts 100

Paleo Coleslaw with Apples and Bacon 104

Purple Cabbage Tacos with Tangy Chipotle Aioli 106 Cabbage, raw 1 cup chopped, 89g % Daily Value* Calories 22 1% Sauerkraut & Dumplin's 108 Total Fat 0.1 g 0% Total Carbohydrate 5.2 g 2% Dietary fiber 2 g 8% Thai Curry Soup 110 Sugar 2.8 g Protein 1 g 2% Vitamin A 2% Calcium 4% Vitamin C 54% Iron 2% Vitamin D 0% Magnesium 3% Vitamin E 1% Phosphorus 2% Vitamin K 85% Potassium 4% Thiamin 4% Sodium 1% Riboflavin 2% Zinc 1% Niacin 1% Copper 1% Vitamin B6 6% Manganese 7% Folate 10% Selenium 0% Vitamin B12 0% Pantothenic Acid 2% Grow Cabbages grow from the inside out. As new leaves form at the core, the outer leaves are pushed outward This is what creates such a tightly packed head. Cabbages are cold weather crops and their flavor is usually better after a frost or light snow.

The common cabbage has a round head with smooth outer leaves. Savoy and Napa cabbages are oval shaped with curly leaves.

Cabbages are in season from fall through early spring.

Buy Look for firm, dense cabbages that feel heavy for their size. The outer leaves will probably be a little dull or cracked. Peel back the first few layers to make sure the leaves underneath are shiny and crisp.

Avoid any cabbages that have deep cuts. Check the bottom of the cabbage to make sure there is no mold. The base should look clean.

Store Store whole cabbages in a produce bag in the crisper bin of your refrigerator. Cabbages are hardy and will stay fresh for a few weeks.

The edges of cut cabbages will turn brown when exposed to air for a long period. You can rub the cut side with lemon juice and cover with plastic wrap, or simply cut off a slice to remove the brown edges next time you use it.

Prep Each cabbage head has a thick stem in the center. You can cut off pieces of cabbage as you use it until you reach the center, or you can quarter the cabbage right away and remove the stem. If you will be using your cabbage within a week, chopping the cabbage in advance will save you time later on. Wash the chopped cabbage in water with salt or vinegar. Drain and rinse thoroughly. Pat dry and store in an airtight container.

The Casual Veggie | Cabbage

Cabbage gets a bad rap for being one of the Ingredients, continued. toughest leafy greens, but in my book it's one of the best. Besides being inexpensive and 1/2 teaspoon. crushed red pepper flakes, or more to packed with vitamins and minerals, cabbage taste has what it takes to stand up to big flavors, 4 tablespoon toasted sesame seeds, divided making it perfect for those times when you want something more than oil and vinegar on your For the salad: greens. This Asian Peanut Salad is a go-to in 1 napa cabbage, sliced into thin shreds my household. Loaded with veggies, and 1/2 red cabbage, sliced into thin shreds topped with a my favorite sesame peanut 1 red bell pepper, thinly sliced dressing and crunchy honey roasted peanuts. 1-2 handfuls sugar snap peas Serve it as is, or add some grilled chicken or 1-2 carrots, shredded shrimp to make it a meal. 1-2 green onions, chopped 1/4 cup fresh cilantro, chopped Sweet & Spicy Honey Roasted Peanuts, to taste Ingredients

For the Sweet & Spicy Honey Roasted Directions Peanuts: 1. Preheat the oven to 325°F F., and line a rimmed 2 cups roasted and salted peanuts baking sheet with a silpat or strong aluminum foil. 1/3rd cup honey

3/4-1 teaspoon. crushed red pepper 2. In a bowl, stir together the nuts, honey, pepper flakes flakes, cayenne, and salt. Spread on the prepared baking 1/4 teaspoon. cayenne pepper sheet into an even layer, and bake for 20 minutes, or 1/4 teaspoon. salt until the honey turns a deep caramel color, stirring 1/4 cup granulated sugar every 3-5 minutes to prevent burning.

For the dressing: 3. Remove from the oven and stir constantly for 1-2 1 cup peanut oil minutes. Sprinkle on the sugar, and continue to stir until 1/2 cup creamy peanut butter cooled, breaking up clumps as they form. Once the 1/4 cup rice vinegar nuts are cool enough to handle, you can use your 1/4 cup soy sauce hands to break up any larger clumps that remain. Once 3 tablespoon toasted sesame oil completely cooled, store in an airtight container at 2 tablespoon honey 2-3 cloves minced garlic 1 teaspoon. fresh grated ginger 2 teaspoon. sriracha, or more to taste continued on next page. Yields: 4 servings | The Casual Veggie | www.willcookforfriends.com

Table of Contents Index  Asian Peanut Salad with Sweet and Spicy Honey Roasted Peanuts room temperature for up to a couple of weeks.

4. Whisk all the dressing ingredients to combine, except 2 tablespoon of the toasted sesame seeds. Save these as a garnish for the salad. Store dressing in an airtight container in the fridge for up to a couple of weeks. Dressing is best made a day in advance to let the flavors come together.

5. In a bowl, combine both of the cabbages, bell pepper, snap pees, and carrots. Garnish with chopped green onions and cilantro. Salad greens can be prepped in advance, and stored in the fridge for up to a few days in a lidded bowl.

6. When ready to serve, top with the dressing, reserved sesame seeds, and a handful of honey roasted peanuts to taste.

The Casual Veggie | www.willcookforfriends.com Table of Contents Index  Real Simple Good Justin and Erica are the creators of realsimplegood.com, a Paleo food and living blog. Their recipes are inspired by the abundance of fresh, local ingredients raised in the Pacific Northwest. Erica adopted the Paleo diet to reduce inflammation related to her Multiple Sclerosis, and Justin to get back to the simplicity of his small farm roots. They both love the Paleo lifestyle and want to share their passion with others. realsimplegood.com Paleo Coleslaw with Apples and Bacon

This colorful salad is easy to put together and has a creamy, tangy taste that mixes with the savory bacon and sweet apples to pack a ton of flavor in each bite. Plus, if you’re looking for the perfect paleo coleslaw to go with pulled pork, you just found it. A little bit of this slaw on your fork with some pulled pork makes the perfect bite. It’s even better the next day after all of the flavors blend together, so if you have time and are planning ahead, make it in advance and leave it in the fridge overnight.

Ingredients Directions 4 slices of bacon, cooked and chopped 1. Start by cooking up your bacon. After it has cooled, into bacon bits chop it up into bacon bits. 1 head of cabbage, roughly chopped (we used 1/2 head each of green and red 2. While the bacon is cooking, chop up the cabbage cabbage) and apples and grate your carrots. Add everything to a 2 apples, julienned large bowl. 3 carrots, grated 1 avocado, mashed 3. Mash an avocado in a separate bowl. 2 Tablespoons mustard 1/4 cup olive oil 4. Add in the bacon bits, mashed avocado, mustard, 1/4 cup apple cider vinegar olive oil, vinegar and pepper to the large bowl. Mix 1 Teaspoon pepper everything well to distribute the dressing and coat Salt, to taste everything evenly.

5. Taste and add more salt and pepper if desired. Serve immediately or let it sit in the fridge overnight to allow the flavors to blend together.

Yields: 4 servings | The Casual Veggie | www.realsimplegood.com

Table of Contents Index  Well and Full

Adventures in a plant-based kitchen. http://wellandfull.com Purple Cabbage Tacos with Tangy Chipotle Aioli

In the summer when it’s hot out, I love eating as Directions fresh and clean as possible! There’s no time to be weighed down by a heavy meal when there 1. Prepare the cashews ahead of time by soaking them are trails to hike and swimming holes to explore! in water overnight. These almost-raw, cabbage tacos are a perfect meal or snack, making the best of seasonal 2. Preheat oven to 400°F F. summer produce. A tangy cashew aioli ties the veggies together, packing big flavor in every bite! 3. Wash and dry zucchini. Using a mandoline (or by hand), slice zucchini into thin rounds, about 1/2 inch thick. Lay zucchini rounds on a baking sheet and drizzle evenly with extra virgin olive oil. Sprinkle with a Ingredients pinch of salt and pepper. Oven-Baked Zucchini: 2 Medium Zucchini, sliced into thin 4. Bake in oven for about 30 minutes, or until brown. rounds Be sure to check often so you don’t burn your Drizzle of Extra Virgin Olive Oil for zucchini! baking Sprinkle of Salt + Pepper 5. Combine all aioli ingredients in a blender and blend until smooth. Chipotle Aioli: 1/3 Cup Cashews, soaked 6. To assemble the tacos, separate the leaves from the 1 Adobo Chile (in sauce) purple cabbage. It helps if you cut off the bottom 1/2 Tablespoons Dijon Mustard where the leaves all come together! Line cabbage 2 Tablespoons Almond Milk leaves with a handful of arugula, and add zucchini on 2 Tablespoons Water top. Drizzle with the chipotle aioli, and top with 3 Teaspoon Apple Cider Vinegar crunchy hemp seeds. Enjoy! 1/2 Teaspoon Salt Pinch Turmeric (optional)

Cabbage Tacos: 1 Head Purple Cabbage Raw Hemp Seeds for garnish Arugula

Yields: 4 servings | The Casual Veggie | www.wellandfull.com

Table of Contents Index  Biscuits and Such

Elena is a Southern food writer, photographer, cookbook author, and lover of pie. She has been authoring the award-winning Southern food blog Biscuits and Such since 2008. http://biscuitsandsuch.com Sauerkraut & Dumplin's

This family recipe is beloved fall and winter Directions tradition. An homage to my grandmother's Western North Carolina roots, this is a twist on 1. Combine the vinegar and half of the shredded the classic collards & dumplings. cabbage in a large skillet. Simmer for 10 minutes, and stir in the remaining cabbage and the spices. Simmer over medium low, stirring frequently, for 30 minutes.

Ingredients 2. Mix dumpling ingredients together. Spoon onto the For the sauerkraut: hot sauerkraut and cover. Cook, leaving covered, for 1 head cabbage, shredded 30 minutes, long enough for the dumplings to set. 2 cups apple cider vinegar Serve hot. 1 tablespoon caraway seeds 1 teaspoon mustard seeds 1 teaspoon ginger powder 1 teaspoon cinnamon 1 teaspoon cayenne pepper

For the dumplings: 1 cup buttermilk 1 egg, beaten 1 cup sifted flour 1/4 teaspoon baking soda

Yields: 4 servings | The Casual Veggie | www.biscuitsandsuch.com

This recipe was inspired by a meal I had on a recent birthday. I had the most amazing thai curry soup and decided to recreate it. The key to this soup is flavoring the broth. The rice noodles, tofu, and veggies are there for texture, nutrition, color, but only a minimal amount of flavor. I could put this broth in a mug and sip on it all day long. This soup comes together quickly once all the veggies and tofu are prepped. It makes for a perfect lunch or a quick week night dinner. It is packed with nutrition and flavor. If you have leftovers, I recommend keeping the noodles separate from the broth. The noodles soak up the extra liquid when they are stored together. To drain tofu, I cut the tofu into slabs and lay them over several layers of paper towel for 20-30 minutes. Then, I pat the top of the tofu with paper towel to soak up any extra moisture.

Ingredients Directions 1 tablespoon vegetable oil 1. Bring a large pot of water to boil. 1/4 of a small onion, minced 1½ garlic cloves, minced 2. In a large saute pan or pot, heat vegetable oil over 1 tablespoon fresh ginger, grated medium heat. Add onion and cook for 1-2 minutes. 1 tablespoon green curry paste Add garlic, ginger, curry paste, curry powder, and hot 1 tablespoon curry powder chili paste. Cook, stirring constantly, for 15-30 seconds 1/2-1teaspoon hot chili paste (I used until fragrant. sriracha. Add more or less depending on how spicy you like things) 3. Add Coconut milk, chicken broth, fish sauce, sugar. 1 can coconut milk Whisk to combine. 2½ cups low sodium chicken broth 1½ tablespoons fish sauce 4. Add tofu and vegetables to broth and bring to a 2 teaspoons sugar simmer. Simmer over medium-low heat for 15 minutes. 7 oz firm or extra firm tofu, drained and cut into 1 inch cubes 5. Meanwhile, remove pot of boiling water from heat. 4 cups mixed veggies such as shredded Stir in rice noodles. Allow noodles to sit for 8-10 cabbage, sliced red onion, diced carrots, minutes until soft. Drain. diced red peppers, and mushrooms 4 oz rice noodles 6. Divide noodles evenly among bowls. Pour soup over Green onion, limes, and cilantro for noodles. Garnish with green onions, limes, and cilantro, garnish (optional) if desired.

Yields: 4 servings | The Casual Veggie | www.thedeliciousbalance.com

Table of Contents Index  carrots

Honey Coriander Glazed Rainbow Carrots 114

Carrot Ginger Salad 116

Creamy Carrot Salad 118

Carrot Slaw Lentil Salad 120 Carrots, raw 1 cup chopped, 128g % Daily Value* Roasted Carrot and Red Calories 52 3% Total Fat 0.3 g 0% Pepper Soup 122 Total Carbohydrate 12.3 g 4% Dietary fiber 3.6 g 14% Sugar 6.1 g Protein 1 g 2% Carrot Top Pesto 124 Vitamin A 428% Calcium 4% Vitamin C 13% Iron 2% Vitamin D 0% Magnesium 4% Whole Grain Carrot Vitamin E 4% Phosphorus 4% Vitamin K 21% Potassium 12% 126 Morning Glory Muffins Thiamin 6% Sodium 4% Riboflavin 4% Zinc 2% Niacin 6% Copper 3% Carrot Cake 128+129 Vitamin B6 9% Manganese 9% Folate 6% Selenium 0% Vitamin B12 0% Pantothenic Acid 3% Grow Carrots are root vegetables which need between 50-80 days to grow from seed into an edible root. Some varieties grow very small roots and others grow long, fat roots. You can find carrots in orange, yellow, red, purple, and white colors. They vary slightly in flavor but they all have a distinct carroty taste.

Carrots naturally grow downwards into the ground. If they happen to run into a rock or other hard object in the soil, they sometimes split, causing two roots to form from the same plant. Weirdly shaped carrots are just as edible as straight ones and more fun to pick out!

Carrots are in season from fall through spring.

Buy Carrots come in all shapes, sizes, and colors which makes it difficult to choose them based on those characteristics. A large carrot from one variety may be just as sweet and tender as a tiny carrot from another. Look for crisp carrots without any cracks or cuts. Avoid carrots that are limp, rubbery, or have begun sprouting small white roots. Once they sprout new roots, the carrot will have become bitter.

Store If your carrots come with leafy green tops, cut them off and store them separately. The whole point of the root is to store nutrients to keep the plant part alive through winter. If you store the greens still attached to the carrot, it will draw nutrients out of the root over time. Save those nutrients for yourself by storing the greens separately!

For long term storage, place carrots in a large container with dampened sand. They can last all through the winter this way, though the exact length will vary between varieties. You can also use dampened peat moss instead of sand.

If you need to chop carrots ahead of time for an event, store them in a bowl of ice water. The water will keep the cut carrots hydrated and crisp until you’re ready for them. Don’t use this method for longer than 2-3 days as the water will leach flavor out of the carrots over time.

Prep Fun fact - most baby carrots sold in grocery stores are just large carrots that have been peeled and cut to size. The skin and tops are perfectly edible. Clean carrots under running water with a soft cloth.

The Casual Veggie | Carrots

Table of Contents Index  Craving Something Healthy

I'm a Scottsdale, AZ-based registered dietitian and, writer, and recipe developer who loves to help individuals understand the science of nutrition and get it onto their plates. http://cravingsomethinghealthy.com Honey Coriander Glazed Rainbow Carrots

With their natural sweetness, color and crunch, Directions carrots are such an easy vegetable to love. Roasting them (especially with a bit of honey 1. Preheat oven to 400°F and spice) brings out their natural sugars even more and takes them to new heights of 2. Peel carrots and slice them lengthwise into slices of deliciousness. While regular orange carrots even thickness. Place them in a large mixing bowl. work just fine in this recipe, rainbow carrots are so pretty to use! If you find them, scoop them up 3. Mix together lime juice, honey, coriander and salt in a and make this easy recipe, which we refer to as small measuring cup. Pour honey lime mixture over “veggie candy”. carrots and toss well to coat. Spread carrots onto a baking pan in a single layer.

4. Roast for 15-20 minutes or until fork tender and Ingredients sugars start to caramelize and turn brown in spots. 1 pound rainbow (or orange) carrots 2 tablespoons fresh lime juice 2 tablespoons honey 1 teaspoon dried coriander Kosher salt to taste

Yields: 4 servings | The Casual Veggie | cravingsomethinghealthy.com

Both carrot and ginger are great immunity Directions boosters, and I like to make this salad when I need a bit of a pick-me-up when I'm feeling a bit 1. Spiralize the carrots, or grate them, and put them in a tired or down. It's so quick and easy to make, large bowl. Add the onion, garlic and grated ginger. and tastes deliciously refreshing. Because it tastes better the longer it sits, I like to make a 2. In a separate small bowl, combine olive oil, dijon bit batch at once and eat it throughout the week! mustard, lemon juice, applesauce, salt, and pepper, and whisk them together. Pour over the carrot mixture and toss them together.

Ingredients 3. Adjust the seasoning if necessary, then cover and 1/2 lb carrots (about 3) refrigerate for at least 30 minutes before serving. 1/4 onion, thinly sliced 1 clove garlic, minced 4. Sprinkle with sesame seeds (optional) and serve. 1 teaspoon fresh ginger, grated 1 tablespoons extra virgin olive oil 1 teaspoon dijon mustard 1 tablespoons lemon juice 1 tablespoons organic applesauce (no sugar added!) 1/4 teaspoon salt Ground black pepper, to taste Sesame seeds (optional)

Yields: 4-6 servings | The Casual Veggie | www.primalhealthwithjean.com

Table of Contents Index  A Southern Grace I'm a Southern gal, through and through, and though I was born with a brown thumb, it's slowly turning green! Our garden goodies have been the main inspiration for the dishes I've been preparing recently, and I couldn't be happier about that! http://asoutherngrace.blogspot.com Creamy Carrot Salad

This salad is a really unexpected delight for someone who, like me, feels that carrots only belong in cake. The chewy raisins, sweet pineapple, and crunchy nuts go a long way in making those shreds of carrot more palatable. Bonus: The creamy dressing is guilt-free and oh-so-tasty.

Ingredients Directions 1/2 cup yogurt 1. Combine yogurt, honey, lemon juice, and cinnamon 1½ tablespoons honey to make dressing. Add the rest of the ingredients. 1 tablespoon lemon juice 1/4 teaspoon cinnamon 2. Chill at least 15 minutes before serving. 2 cups carrots, shredded 1/2 cup golden raisins 1/4 cup crushed pineapple, drained 1/2 cup walnuts, chopped

Yields: 4 servings | The Casual Veggie | www.asoutherngrace.blogspot.com

Sweet carrots intertwined with earthy lentils Directions makes this a delicious vegetarian side dish yet, hearty enough to be a main course. 1. Make lentils according to directions and set aside.

2. In a large bowl combine carrots, carrot tops, onion, cilantro, jalapeño, lime juice, and olive oil and stir Ingredients together well. 1 cup dried lentils 3 medium carrots grated 3. Next, add lentils, salt and pepper and give another 2 cups carrot tops chopped stir. Finally, finish by adding feta cheese. Gently mix 1/2 cup white onion chopped together well and serve. 1/2 cup fresh cilantro chopped 1 medium fresh lime juice 1 medium jalapeno minced 1 cup feta cheese crumbles 1 Tablespoon olive oil 1/2 teaspoon kosher salt 1/2 teaspoon ground black pepper

Yields: 4-6 servings | The Casual Veggie | www.Localsavour.com

Roasting veggies brings out a sweetness and depth of flavor you just can’t get by boiling them. In addition to roasted carrots, this soup also has red bell pepper, onion and a whole head of garlic. Yes, a whole head. Vampires beware. Because of all this wonderful roasted goodness, this soup does not require a ton of extra ingredients to make it awesome. A little coriander, salt and pepper and a hit of cayenne for a little added zip and there you have it. Time to get all roasty toasty and make some soup!

Ingredients Directions For the soup: 1. Preheat oven to 400°F 1½ - 2 pounds carrots, peeled and sliced into 1/2 inch rounds 2. Place bell pepper, carrots, onion and head of garlic on 1 medium onion, sliced into 1/2 inch baking sheet and sprinkle with olive oil, salt and pepper. rounds Roast veggies for 30-40 minutes until tender and 1 red bell pepper, cut into large chunks lightly browned in spots. Watch carefully so they don't 1 head garlic, papery skin removed and burn. top end chopped off salt and pepper 3. When veggies are tender, place in a large stockpot olive oil for roasting with remaining ingredients and puree with a stick 6 cups vegetable stock (or chicken (immersion) blender. Alternately, you can use a blender stock) to puree ingredients and then transfer to the pot. 1 teaspoon ground coriander 1/2 teaspoon salt 4. Cook together for another 15-20 minutes until nice 1 tablespoon olive oil and bubbly. 1/4 teaspoon cayenne pepper 5. While soup is cooking, make the pesto. Toss all pesto For the pesto: ingredients into a food processor and puree. 1 cup carrot greens (or kale), chopped 1/2 cup basil, chopped 6. Serve piping hot with pesto on top. Can also place a 2 garlic cloves dollop of plain Greek yogurt (or plain coconut milk 2 tablespoons olive oil yogurt) on top.

Yields: 4-6 servings The Casual Veggie | www.cookingupclean.com

Table of Contents Index  Wholly Goodness

I've always hated throwing Carrot tops away. Directions Inspired by my mum, who recycles like a boss and lets nothing go to waste, I decided to try 1. Wash carrot tops, remove any super tough stems, turning them into a pesto. It's sounds weird but and place remaining stalks and leaves in a food trust me - the result is a creamy and delicious processor. Add avocado, lemon juice, garlic cloves and pesto that will make you never want to throw olive oil to the food processor and blend until well your carrot tops away again! combined. (You can use a hand held blender too. Chop the garlic first to help it along its way. It will be tricky at first but work at it and eventually you will have a creamy pesto.) Ingredients 2-3 large handfuls of carrot tops 2. Add walnuts, salt and pepper and blend again until flesh of 1/2 a ripe avocado the nuts are well chopped and combined with the rest juice of 1/2 a lemon of the ingredients 2 cloves garlic a teeny tiny drizzle of olive or avocado 3. Serve immediately on roasted carrots or store in the oil (optional) fridge for up to a day. Because of the lemon juice, the large handful of walnuts avocado will not brown too quickly. salt and pepper to taste

Yields: 1 cup | The Casual Veggie | www.wholygoodness.com

Table of Contents Index  A Tasty Mess

Food is absolutely my biggest passion and my blog is a labor of love! I believe cooking should be fun and bring family and friends closer together. www.ATastyMess.com Whole Grain Carrot Morning Glory Muffins

I love making snacks at the beginning of the Directions week with healthy, whole veggies and grains. These carrot morning glory muffins are 1. Preheat oven to 350°F and line a muffin pan with the perfect guilt-free breakfast, snack, or liners and spray the insides with baking spray. dessert for any day of the week! These were so good – not too sweet, and so so moist – perfect 2. In a medium bowl, sift together dry ingredients – morning muffin! flour, baking soda, baking powder, cinnamon, ginger, nutmeg and salt; set aside.

3. In a kitchen aid mixer, beat together brown sugar, Ingredients vanilla, oil, egg, and egg whites. Add in almond milk 1 cup whole grain pastry flour and beat again. Add in carrots (shredded but not 1 cup whole wheat flour finely), applesauce, and raisins. Mix in dry ingredients 1 teaspoon. baking soda and then gently fold in nuts and coconut flakes. An 1 teaspoon. baking powder alternative here is to add about 1/4 or 1/2 cup of 1/2 teaspoon. fine salt chocolate chips. 1/8 teaspoon. nutmeg 1/4 teaspoon. ground ginger 4. Spoon batter into liner cups and bake for about 20- 1 teaspoon. cinnamon 25 minutes, until you can poke with a fork and it 1/2 cup packed brown sugar comes out dry. 2 teaspoon. vanilla bean paste 1 egg 2 egg whites 1/3 cup unsweetened almond milk 2½ cups shredded carrots (roughly 5-6 medium carrots, not grated but shredded) 1/2 cup unsweetened apple sauce 3/4 cup seedless raisins 3/4 cup chopped walnuts 1/4 cup unsweetened shredded coconut 1-2 tablespoon. ground flax seed

Yields: 12-18 muffins | The Casual Veggie | www.ATastyMess.com

Table of Contents Index  Wholly Goodness

Carrot Cake has always been one of my Ingredients, continued. favourite cakes, especially when my mum makes it. This is a veganised version of her world- 1/2 teaspoon of vanilla powder famous-in-Napier recipe, replacing eggs, canola 1/2 teaspoon of ground cinnamon oil, white sugar and cream cheese icing with chia a few teaspoons of nut milk (I usually use the seeds, coconut oil, raw sugar and cashew icing. remaining coconut milk from the can I opened for the It’s all the yum with none of the guilt. cake) additional walnuts for the top

Ingredients Directions For the cake: 1 cup coconut milk or any other 1. Preheat oven to 355°F. plant milk 2 teaspoon apple cider vinegar 2. Place coconut milk and apple cider vinegar in a bowl, 2 heaped tablespoons of Chia seeds jug or large mug and stir to combine. Add chia seeds, 2 large or 3 medium carrots (about 2 stir once more, then set aside. cups when grated) 1 large handful of walnuts (+ extra for 3. Peel and grate carrots and place in a bowl or on a the top) plate Roughly chop the walnuts and place them with 1½ cups flour the carrots. 3/4 cups coconut sugar or raw sugar 1 teaspoon baking powder 4. Place flour, sugar, baking powder, baking soda, spices 1 teaspoon baking soda and salt in a large bowl and stir to combine. 2 teaspoon ground ginger 2 teaspoon ground cinnamon 5. Add coconut oil to the chia/coconut milk/apple 1/2 teaspoon ground nutmeg cider vinegar mix, which should have thickened by 1 teaspoon vanilla powder now. pinch of salt 1/2 cup coconut oil or other plant oil 6. Pour wet ingredients into the large bowl with the dry ingredients and use an electric mixer to combine. For the optional icing: Add the carrots and walnuts to the large bowl and use 1/2 cup cashews the electric mixer to beat the batter until everything is juice of 1/2 a lemon well combined and the carrots have released some of 1/2 cup of icing sugar

Yields: 8-10 servings | The Casual Veggie | www.wholygoodness.com Carrot Cake, continued

their juices into the mix, making it more wet.

7. Pour cake batter into a lined 20cm cake tin or a large loaf pan. (If you are not making icing, sprinkle additional walnuts on top before baking, as you would with banana bread.) Bake for 1 hour or until an inserted skewer comes out clean

8. To make the icing, boil the cashews for 15 minutes to soften. Drain the cashews and place in a blender with the lemon juice and icing sugar. Blend until smooth, adding a little nut milk as you go until it reaches a smooth consistency Add vanilla and cinnamon and blend to combine

9. Store icing in the fridge until carrot cake is completely cooled, then pour over the cake and sprinkle with chopped almonds

The Casual Veggie | www.wholygoodness.com

Table of Contents Index  cauliflower

Warm Cauliflower Salad with Cumin Dressing 134

Broccoli Cauliflower Salad 136

Lemon Asparagus Cauliflower Rice 138

Creamy Cauliflower Au

Gratin 140 Cauliflower 1/2 cup boiled, 62g % Daily Value* Calories 14 1% Leek Cauliflower Potato Soup Total Fat 0.3 g 0% 142 Total Carbohydrate 2.7 g 1% Dietary fiber 1.4 g 6% Sugar 1.3 g Cauliflower Cream Sauce 144 Protein 1 g 2% Vitamin A 0% Calcium 1% Vitamin C 46% Iron 1% Cauliflower Crust Pizza Vitamin D 0% Magnesium 1% Vitamin E 0% Phosphorus 2% Bagels 146 Vitamin K 11% Potassium 3% Thiamin 2% Sodium 0% Riboflavin 2% Zinc 1% CauliRice Pudding 148 Niacin 1% Copper 1% Vitamin B6 5% Manganese 4% Folate 7% Selenium 1% Vitamin B12 0% Pantothenic Acid 3% Grow Cauliflower looks a lot like broccoli but it grows more like a cabbage. The leaves begin by growing from the inside out, then a cauliflower head forms in the center. To keep the cauliflower white, the farmer will pull the outer leaves over the cauliflower head and tie them in place to limit sun exposure. Because the cauliflower is never exposed to sunlight it is unable to engage in photosynthesis to develop color.

You can also find cauliflower in green, yellow, orange, and purple colors. The taste is very similar through all of the color options.

Cauliflower is in season from late fall through early spring.

Buy Most cauliflower will come packaged in plastic at the grocery store. This keeps them fresh, but it also causes brown bits to form on the spots where the cauliflower touches the plastic. Look for heads that are firm and compact. Avoid cauliflower with large brown spots. If all of the options have a little brown forming, you can cut those bits off before cooking.

When buying colored cauliflower at a farmers market, look for compact heads with a crisp, sturdy stem. Avoid any cauliflower that feels flimsy or surprisingly light weight for it’s size.

Store Keep cauliflower in a plastic produce bag in the refrigerator. If your fridge tends to develop condensation place a paper towel on top of the cauliflower head before putting in the plastic bag to prevent excess moisture from touching the cauliflower.

You can also break the cauliflower head into it’s smaller parts and store them in an air tight container for a week or more.

Prep Cauliflower has a surprisingly high water content. To prevent a meal from becoming overly watery, steam the cauliflower instead of boiling it. The stem is just as edible as the head and will cook at about the same rate.

The Casual Veggie | Cauliflower

A super easy salad of warm cauliflower tossed Directions with an anchovy-cumin dressing; perfect for a weeknight meal on a chilly spring evening. 1. Combine jalapeño, garlic, anchovy, lime juice, salt, pepper, and cumin in a small bowl. Slowly drizzle in olive oil while whisking constantly until all has been added. Taste and add more salt or lime juice as needed. Ingredients 1 jalapeño, cored, seeded and minced 2. Bring a large saucepan of heavily salted water to a 1 clove garlic, minced boil over medium-high heat. Add cauliflower and cook 2 anchovy fillets, minced until just tender, about 3-4 minutes. Drain and Juice of 1 lime immediately toss with the dressing. Garnish with 1/2 teaspoon kosher salt scallions and serve. 1/4 teaspoon ground black pepper 1/4 teaspoon ground cumin 2 tablespoons olive oil 1 head cauliflower, cut into bite-sized pieces thinly sliced scallions, for garnish

Yields: 4 servings | The Casual Veggie | www.holajalapeno.com

This broccoli cauliflower salad is just what you Directions are looking for on those days when you want to be healthy and have a salad, but also feel like 1. Cut up your bacon into small pieces and toss it in the mixing it up a bit. Plus, this salad has bacon in it. pan to cook over medium heat. Cook the bacon to Enough said. We got a little creative with this one your desired crispiness (we cooked them up crispy to and mixed in some unique flavors that really add a little more crunch to the salad). Set aside on a blend well together. All of the unique, fresh paper towel lined plate to cool. ingredients in this salad create an explosion of different flavors and textures in each bite. The 2. Next, chop up all of your veggies and put them in a key is to chop up the broccoli and cauliflower into large bowl. Add in the blueberries and bacon. very small florets, so you can get a little bit of each ingredient with every bite. 3. Squeeze in the lemon juice and drizzle in the oil. Toss everything together and mix it well. Serve immediately or refrigerate and eat it later (it will keep for about a week in the fridge). Enjoy! Ingredients 6 pieces of bacon Small head of cauliflower, chopped into small florets Medium bunch of broccoli, chopped into small florets 1/2 red onion, chopped 1/2 lemon, juice of 1 Tablespoons olive or avocado oil 1 cup fresh blueberries

Yields: 4 servings | The Casual Veggie | www.realsimplegood.com

Table of Contents Index  Food Pleasure and Health By profession, I am a Registered Dietitian Nutritionist which means I think about food almost all the time. Even though I spend a lot of time calculating calories and BMI’s during the day time, my ultimate passion lies in the kitchen where I can chop vegetables, stir the pot, and feed delicious and nutritious meals to everyone around me, including myself. www.foodpleasureandhealth.com Lemon Asparagus Cauliflower Rice

If you are looking to introduce more vegetables Directions into you life - cauliflower 'rice' is a great idea. Use a food processor to cut cauliflower until it 1. Chop the florets into pieces small enough to fit into resembles 'rice' and use it with your favorite the food processor. Make sure that the cauliflower curry or a base for your rice bowls. It is naturally pieces are completely dried before using. low-carbohydrate, gluten-free, whole30, paleo- friendly. 2. Pulse until the cauliflower is small and has the texture of rice. Do it in batches if needed and don’t let it get mushy.

Ingredients 3. In a large frying pan over medium heat, heat olive 1 cauliflower head, cut into florets and oil. Add onion and sauté until soft. Add the cauliflower, stems removed cover and cook approximately 5 to 6 minutes , stirring 1 medium onion, chopped frequently. Season it with salt and pepper. 1 bunch asparagus, chopped (discard the tough parts) 4. Lower the heat. Add asparagus to the pan and cook 3/4 tablespoon olive oil it covered until asparagus is tender. 1 tablespoon lemon juice 1/4 cup chopped cilantro 5. Mix in lemon juice and chopped cilantro. Adjust salt, pepper seasonings as necessary.

6. It can be eaten by itself, topped with fried eggs or with a curry.

Yields: 4 servings | The Casual Veggie | www.foodpleasureandhealth.com

Table of Contents Index  The Cooking Jar Hey there! I'm Farah and my blog is for home cooks where I make home cooking easy, approachable and enjoyable. Everyday food with everyday ingredients! http://www.thecookingjar.com/ Creamy Cauliflower Au Gratin

Even if yore not particularly a fan of cauliflower Directions or like me, generally indifferent towards it, you’ll love this! I know I was surprised when Mr. 1. Preheat oven to 375°F. Cooking Jar asked me when I was going to make it again after I hadn’t made it in awhile. It 2. Over medium high heat, bring a pot of salted water makes people want to eat their veggies! to a boil and blanch the cauliflower florets for 5 minutes or until al dente. Drain completely and set Why? Because it’s creamy and cheesy. What aside. makes it great is the white sauce made from a simple mix of butter, flour, milk, nutmeg and 3. Over medium low heat, melt 2 tablespoons butter. cheese. And then there’s that crusty layer I was Add flour and whisk constantly for 2 minutes to make talking about earlier. Simple breadcrumbs and a roux. Pour in milk and bring to a simmer, whisking cheese toppings drizzled with a little bit of continuously to remove lumps until sauce thickens, melted butter gives you two textures to enjoy. about 10-15 minutes.

4. Remove from heat and season with salt and pepper Ingredients to taste, nutmeg, 1/2 cup Gruyere/Swiss and Parmesan cheese. 1 head cauliflower, cut into small florets 4 tablespoons butter, divided 5. Pour 1/3 of the sauce in a 1½ quart baking dish. Top 2 tablespoons flour with cauliflower and pour the rest of the sauce over it. 2 cups milk 1/4 teaspoon nutmeg 6. Combine breadcrumbs with remaining Gruyere/ Salt and pepper to taste Swiss cheese and sprinkle on the cauliflower 1 cup Gruyere/Swiss cheese, grated and divided 7. Melt 2 tablespoons butter and drizzle over the 1/2 cup Parmesan cheese casserole. 1/4 cup breadcrumbs 8. Bake at 375°F for 25-30 minutes or until the top has browned

Yields: 8-10 servings | The Casual Veggie | www.thecookingjar.com

Table of Contents Index  The Weekly Menu Deana cooks decadent but nutritious gluten-free and mostly dairy/casein-free food. She loves to make wholesome real food from fresh vegetables, lean proteins, healthy fats and lots of spice! She creates weekly menus and shares both recipes and menus on her food blog to help save money and reduce food waste. www.theweeklymenubook.com Leek Cauliflower Potato Soup

Potato leek soup has long been one of my Directions favorites. I originally followed a recipe that used lots of butter, cream and milk. Since going 1. Coarsely chop and wash the leeks in a water bath. The dirt should sink to the bottom. Pull the leeks out of the water, rinse and dry. Wash, rinse and dry the cauliflower florets. Ingredients 3 tablespoons ghee 2. In a large Dutch oven, melt the ghee over medium 1 large onion, chopped heat. Add the onions and cook until tender, about 5 3 large leeks, white and light green parts minutes. Add the leeks and cook for about 5 more 1 quart homemade chicken stock (or minutes so that the leeks are tender but not browned. vegetable broth) 1 cup cold filtered water 3. Add the chicken stock (or vegetable broth) and 2 medium organic red potatoes, peeled water. Bring to a boil over medium high heat. Add the and cubed potatoes and cauliflower and reduce the heat to 1 medium head cauliflower, trimmed and medium, cover partially, and simmer for about 20 cut into florets minutes or until the potato and cauliflower are tender. 2 cups high fat coconut milk Kosher salt 4. Remove from the stove and add the coconut milk. Ground white pepper, to taste Carefully puree the soup, preferably with an immersion Dash of cayenne pepper or GF hot sauce blender. If using a blender, let the soup cool before (optional) transferring and pureeing it. Add salt and white pepper to taste. Return to the stove and cook over medium low heat for an additional 5 minutes so that the soup is warmed through.

5. Adjust the seasonings then ladle into soup bowls. Add a dash of cayenne pepper or your favorite GF hot sauce for an extra kick. A portion of the soup can be stored in the freezer or used as a pasta sauce for another meal.

Yields: 4-6 servings | The Casual Veggie | www.theweeklymenubook.com

This is hands down the most amazing “cream” Directions sauce I've ever tasted—and it’s not even cream! The base of this sauce is … are you ready? 1. Chop cauliflower into bite-size florets. Cauliflower! I can't believe how delicious this is, and I will never look back. Alfredo sauce doesn't 2. Pour stock into a large pot and bring to a boil. Once exist to me anymore. Oh, and did I mention this the stock is boiling, add the cauliflower florets. Boil for is healthy? Well, healthier. approximately 7 minutes, or until the florets are tender.

3. While the florets boil, melt butter in a saucepan and add minced garlic. Sauté garlic until it’s soft, but not to Ingredients the point where it’s browned. Browned garlic will add a 1 medium-large cauliflower head bitter flavour, and that’s not what you’re looking for. 2 tablespoon of butter 7 cloves of garlic, minced 4. When the cauliflower florets are ready to go, Fresh squeezed lemon juice from half of transfer them to a blender with a slotted spoon. Add one lemon the minced garlic and butter, almond milk, lemon juice, 1/2 teaspoon of onion powder onion powder, sea salt, ground black pepper, and 1/2 1/2 teaspoon of sea salt cup of the boiled stock from the pot. 1/2 teaspoon of ground black pepper 2 (900ml) boxes of chicken or 5. Blend until smooth. You may want to gradually add vegetable stock another 1/2 – 1 cup of the stock from the pot to 1/2 cup of unsweetened and unflavored make it creamier, but definitely add it gradually—you almond milk don’t want it to get runny!

6. When mine was done, I put it in cute little Mason jars for safekeeping. This would be amazing in rice, almost like a creamy risotto.

Yields: 4 cups | The Casual Veggie | www.killingthyme.net

Table of Contents Index  Cookies to Kale

Synthia, is a performer, holistic health coach, and food blogger. She has been seen on Broadway in “How to Succeed in Business Without Really Trying”, “Big Fish”, and “Bullets Over Broadway”. She was a Radio City Rockette, and appeared on the TV show “Smash”. She lives in NY with her Husband Keith and their dog Cali. www.cookiestokale.com Cauliflower Crust Pizza Bagels

I remember being a kid, and getting so excited Directions when pizza bagels were being served for lunch at school. I used to drool over that thick doughy 1. Pre-heat oven to 450°F bagel, tangy sauce, and melty cheese… Ok, maybe I still do. I mean, pizza bagels combine 2. Break cauliflower into florets and place in a blender Pizza, and Bagels… the two greatest foods of or food processor. Lightly blend until you get a “rice life! If I could eat pizza bagels every single day, like” consistency- (makes about 2 cups) I would. Thankfully, with this recipe, if I really wanted to I could! 3. Using a cheese cloth or a dish towel, squeeze excess water from cauliflower. Transfer to a bowl and combine remaining crust ingredients.

Ingredients 4. Spray a doughnut tin with non stick spray and fill 1/2 head of cauliflower with crust mixture, flattening the top down. (If you 1/2 tablespoon chia don't have a doughnut tin, try molding dough into a 2 egg whites (These can be made vegan bagel like shape.) by subbing the egg whites for 2 chia eggs) 5. Bake for about 30 minutes until the edges turn 1/4 cup quinoa flour (or flour of choice) brown. 1/2 teaspoon salt 1/2 teaspoon garlic powder 6. Remove from oven and add your favorite sauce and 1/2 teaspoon fennel toppings. Put back in the oven for about 5-10 minutes. 1/2 teaspoon basil ENJOY! 1/2 teaspoon parsley 1 tablespoon nutritional yeast

Toppings for pizza: sauce of choice cheese of choice (I use galaxy brand rice cheese)

Yields: 8 bagels | The Casual Veggie | www.cookiestokale.com

Table of Contents Index  Family For Health Recipes

My husband is Cuban and I’m Mexican Directions and we couldn’t agree on who’s “Arroz 1. Preheat oven to 325°F. Con Leche” Recipe was better. So we

came up with the healthiest version you 2. In a food processor, using grater attachment, add can find and you won’t believe it’s cauliflower and grate. missing the main ingredient, rice! It

tastes so amazing that our relatives can’t 3. Combine all ingredients except coconut milk in a believe it’s healthy and that there’s large bowl and mix well. Stir in coconut milk. cauliflower in it. But wait, it get’s better...

this Cauli Rice... is dairy free, gluten free 4. Pour into 9” x 13” baking pan. and refined sugar free as it’s only

sweetened with nature’s raw honey. 5. Bake for 30 minutes until lightly set.

6. Serve warm, or place in refrigerator and serve cold Ingredients as a healthy dessert.(Next day leftovers are even better tasting.) 1 cauliflower head (3 cups grated)

4 eggs 7. Store in an airtight container in the refrigerator for 1 cup honey up to 45 days. 1 cup raisins 1/2 cup glutenfree flour 1 teaspoon pure vanilla extract 1 teaspoon cinnamon 1/2 teaspoon sea salt 4 cups coconut milk

Yields: 6-8 servings | The Casual Veggie | www.FamilyForHealth.com

Table of Contents Index  corn

Grilled Street Corn 152

Charred Corn Salsa 154

Corn Frittata With Feta And Bacon 156

Sweet Corn and Zucchini Fritter Cakes 158 Yellow Sweet Corn 1 cup, 164g % Daily Value* Calories 177 9% Spicy Corn Chowder 160 Total Fat 2.1 g 3% Total Carbohydrate 41.2 g 14% Dietary fiber 4.6 g 18% Roasted Corn and Zucchini Sugar 5.2 g Protein 5.4 g 11% Mint Salad 162 Vitamin A 9% Calcium 0% Vitamin C 17% Iron 4% Vitamin D 0% Magnesium 11% Vitamin E 1% Phosphorus 12% Vitamin K 1% Potassium 10% Thiamin 24% Sodium 0% Riboflavin 7% Zinc 7% Niacin 13% Copper 4% Vitamin B6 5% Manganese 13% Folate 19% Selenium 0% Vitamin B12 0% Pantothenic Acid 14% Grow Technically corn is a type of grain and the kernels we eat are seeds. The plant has been heavily cultivated and no longer resembles any wild varieties. There are different varieties of corn suited for each popular use, including grinding into corn meal, making popcorn, or eating whole.

Sweet corn is in season during the hot summer months.

Buy Corn ranked 49 out of 50 on the EWG’s dirty dozen list for pesticide residue, indicating that it may be safe to purchase conventional. Because corn has such a thick husk the pesticides used on conventional corn aren’t found on the kernels. The majority of corn grown in the US is produced using GMO seeds, so look for a non-GMO label or talk to your local farmers if you prefer not to eat GMO.

Folks who buy organic corn will certainly be in for a surprise when they find a small corn earworm underneath the husk! It’s incredibly difficult to prevent the worms from getting at the corn without using synthetic pesticides. Simply toss the worm outside and cut off the part of the corn that was eaten. The rest of the corn cob is perfectly edible!

Store Store whole ears in the crisper bin of your fridge for a week or so. If your refrigerator tends to develop condensation, place the ears on a kitchen towel,, wrap them up, and put them in the crisper bin to keep them dry.

Corn freezes very well. Cut the kernels off the cob, blanch them in boiling water for 1 minute, chill in an ice water bath, then dry them thoroughly. Spread the kernels out on a metal baking sheet in the freezer for an hour. Transfer to a container for longer storage.

Prep Grilled and roasted corn can be cooked with or without it’s husk. The outer leaves will char but the corn inside will be toasty and delicious.

The Casual Veggie | Corn

Seriously, there is nothing better than grilled Directions fresh sweet corn. All summer this has been my comfort. I’m so in love with finding new ways to 1. Preheat your grill to high heat. make street corn and it all comes out completely irresistible! But there is something to 2. Drizzle corn with olive oil and place on the be said about the old standby. The saltiness of preheated grill. Rotate every couple minutes until all the cheese combined with the flavors of the sides are golden brown and grilled, about 15 minutes. charred sweet corn go perfectly together. Make Remove and set aside to cool slightly. this to go with any BBQ this summer and it'll be a crowd favorite. You can find Cotija Cheese or 3. In a bowl combine the butter, mayonnaise, pinch of Queso Fresco in the cheese aisle at your local cayenne and season with salt and pepper. grocery store. 4. Spread the mayo mixture all over the corn evenly. Sprinkle with cotija cheese and cilantro. Serve immediately. Ingredients 4 whole Corn Cobs, husked 2 tablespoons Butter, softened 4 tablespoons Mayonnaise 1 pinch Cayenne 1 pinch each Kosher Salt and Freshly Ground Black Pepper 1/2 cup Cotija Cheese or Queso Fresco, crumbled 1 bunch Cilantro, chopped

Yields: 4 cobs | The Casual Veggie | www.dashofsavory.com

Table of Contents Index  A Southern Grace

I'm a Southern gal, through and through, and though I was born with a brown thumb, it's slowly turning green! Our garden goodies have been the main inspiration for the dishes I've been preparing recently, and I couldn't be happier about that! http://asoutherngrace.blogspot.com Charred Corn Salsa

This summer salsa is a fresh and spicy way to Directions feature summer's bounty. It gets its fire from chipotle chiles, which you can certainly decrease 1. Heat olive oil in a nonstick skillet over medium-high depending on your tolerance. However, there's heat. plenty of bright cilantro and tart lime juice to balance out that heat. If you've never had grilled 2. Add garlic; cook for about 30 seconds, then stir in or charred corn, I must inform you that you're corn kernels. missing out. It tastes totally different from and even better than steamed corn and it has even 3. Cook corn for about 8 minutes, stirring occasionally, more of a satisfying pop! until browned. You want the kernels to develop brown, or even a few blackened, charred spots on them.

4. Remove from heat and place corn in a large bowl. Ingredients Add tomatoes, cilantro, black beans, lime juice, chipotle 1 tablespoon olive oil chiles, cumin, and salt. Mix well. 3 cups corn kernels, fresh or thawed from frozen 5. Chill for about 30 minutes before serving. 1 garlic clove, minced 1 cup chopped tomatoes 6 tablespoons chopped fresh cilantro 2 (15 ounce) cans black beans, drained and rinsed 1/3 cup fresh lime juice (about 2 limes) 4 chipotle chiles in adobo sauce, minced 1 teaspoon cumin 1/2 teaspoon salt

Yields: 3 cups | The Casual Veggie | www.asoutherngrace.blogspot.com

I can count on one hand the number of times I’ve cooked lunch for my family. By cooking I mean getting out the pots and pans and turning on the stove. For us lunch is throwing together a sandwich or a salad or reheating leftovers from the fridge. This past Sunday however I decided to change that by making this frittata for us to enjoy on our back patio. It was the perfect meal to make because it’s simple, healthy and a great way to use up some of our fresh and seasonal produce. A frittata, is an egg-based Italian dish similar to an omelette or crustless quiche. The beautiful thing about frittatas are the endless possibilities of ingredients that can be used. This time of year I find myself making weekly trips to the farmers market and ending up with lots of fresh produce begging to be used. A frittata is the perfect remedy for preventing them from going to waste. The cheeses, veggies, and meats can easily be changed out, so have some fun when it comes to making this meal.

Ingredients Directions 2 teaspoons olive oil 1. Pre-heat an ovenproof skillet over medium-high 1½ cups fresh corn kernels (2-3 ears) heat. Add oil to pan, moving around to coat the 1/3 cup diced onions bottom. Add corn and onion to pan. Cook 5 minutes, 1/2 teaspoon salt stirring frequently. Place corn mixture in a bowl and 1/2 teaspoon pepper add in the chopped bacon. 1/4 teaspoon paprika 1/4 cup milk (I used Almond) 2. Place milk, eggs, salt, pepper and paprika in a bowl, 6 large eggs, beaten Stir with a whisk until well combined. Add corn mixture 2 teaspoons butter into egg mixture, stirring to combine. 1/4 cup feta cheese 3-4 pieces bacon, cooked and chopped 3. Preheat broiler to high 2 tablespoons fresh basil 4. In the meantime. return pan to medium-high heat. Add butter to pan, swirl until butter melts. Add egg mixture to pan. Cook 1 minute, without stirring. Cover and reduce heat to low, and cook 5-7 minutes or until eggs are set and beginning to brown on the bottom. Sprinkle feta evenly over the eggs. Place the pan into the oven and broil 1 minute or until eggs are set and cheese melts.

5. Remove from oven and sprinkle with fresh basil.

Yields: 4 servings | The Casual Veggie | www.keyingredients.me

I am such a fan of re-purposing ingredients and Directions I always tend to make these when I have leftover corn on the cob in my fridge. Zucchini 1. Preheat your oven to 400°F and corn are the two favorite veggie staples in my household and we like to make these fritter 2. Place the husked ears of corn on a sheet pan. Drizzle patties to accompany breakfast. You can cook with olive oil and season with salt and pepper. Roast in these up to serve along side a fried egg and the oven for 15 minutes. Remove and set aside to cool. bacon. Make these gluten free by substituting Once cooled enough to handle cut the kernels off the the all purpose flour for coconut or almond flour. cob and set aside. We've made both ways and they are delicious either way. 3. Meanwhile, heat 2 tablespoons of olive oil in a medium size pan over medium high heat. Add the chopped onion and sauté until tender and translucent, Ingredients about 8 minutes. Add the minced garlic and stir until fragrant, about 30 seconds. Turn heat off and set aside. 4 ears Sweet Yellow Corn 2 tablespoons Olive Oil 4. In a large bowl mix together flour, baking powder, 1 whole Sweet Onion, chopped smoked paprika, salt and pepper. Add the shredded 2 cloves Garlic, minced or grated zucchini, sweet corn kernels, sautéed onions and garlic. 2 whole Zucchinis, shredded Mix well. Add the eggs, heavy whipping cream, and the 1 cup Flour cheese. Mix until just combined. 1 teaspoon Baking Powder 1 teaspoon Smoked Paprika 5. In a large skillet, heat the canola oil over medium 1 teaspoon each Kosher Salt and Ground high heat. Work in batches using a 1/2 cup scoop and Black Pepper pour batter into the pan to form into cakes. Cook for 3 2 whole Eggs, beaten - 5 minutes per side or until golden brown. Use a 1/2 cup Heavy Whipping Cream spatula and carefully flip the cakes to the other side. 1 cup White Cheddar Cheese, shredded 4 tablespoons Canola Oil 6. Remove to a paper towel lined sheet pan. Repeat until batter is all gone. Depending on the size it should make about 12 good sized fritter cakes. Serve immediately. Enjoy!

Yields: 12 fritters | The Casual Veggie | www.dashofsavory.com

Table of Contents Index  Stupid Good

My name is Rachel Johnson and I’m ‘stupid good’ at photography, design and food. I am a Florida State graduate currently freelancing in Austin, TX. I am an experienced food stylist and photographer, specializing in online food media. Stupid Good refers to when food is so simple and delicious, it's stupid. www.stupidgoodrachel.com Spicy Corn Chowder

It's difficult for me to admit, but I grew up in Florida. I won't dare say I'm from there, but I did spend 10 years there. Dealing with swamp heat and 200% humidity every day made me truly appreciate cold weather and any reason to pull out a sweater. When I moved to Birmingham, Alabama, we had an 'ice day' and were sent home to avoid the frozen roads. I developed this recipe in celebration of the cold and a major love for sriracha. There are three things you need for a cozy soup night: cold nights, stormy weather, and sriracha (Plus corn and heavy cream and all those good things). 'Twas a cold weather delight for this Floridian, and this soup made it so much better. Use an immersion blender to make this soup super smooth, and if you'd like to keep it vegetarian, simply omit the bacon.

Ingredients Directions 2 tbs olive oil 1. In a dutch oven or large stock pot, heat the olive oil 1 white onion, chopped over medium-high heat. Saute the onions until soft, 2 garlic cloves, chopped add garlic and cook until fragrant. Add salt and pepper 2 teaspoon salt 1 teaspoon pepper 2. Add peppers, celery and carrots. Stir and cook 10 1 red pepper, diced minutes or until soft. 1 orange pepper, diced 2 carrots, diced 3. Heat a separate pan over high heat. Add another 2 stalks celery, diced tablespoon of oil and add corn. Don't worry if you hear 2 cups corn kernels, frozen or fresh the kernels pop, you want to get a nice char on the 2 cups vegetable stock corn. 1/3 cup half & half or heavy cream 3 tbs sriracha 4. Once the corn has charred a bit add the corn and Bacon, green onions for garnish stock to the pot. Bring to a boil and simmer for 20 minutes.

5. Turn heat back down, add cream and sriracha.

6. Working in parts, use a blender or immersion blender to blend the soup until smooth. Top with bacon or green onions as desired! (But if you don't desire bacon see yah later)

Yields: 4-6 servings | The Casual Veggie | www.stupidgoodrachel.com

This recipe was created after a late-summer Directions visit to my local farmers' market. I decided to get creative with what I bought. The perfectly 1. Preheat oven to 400°F. Line two baking sheets with roasted corn and zucchini is tossed with grated parchment paper. parmesan cheese and then given a pop of flavor with lemon juice, and fresh mint. If you 2. Rub the ears of corn with 1 tablespoon of coconut are not a mint fan, you could leave it out. oil. Place corn on one baking sheet. Season with salt Otherwise, I recommend you try this unique and pepper. Melt the second tablespoon of coconut oil. ingredient combination...it was a winner with my Toss the zucchini chunks with the coconut oil on the recipe tasters. second baking sheet. Season with salt and pepper. Roast corn and zucchini for 35 minutes.

3. Take corn out of the oven while the zucchini Ingredients continues to roast for 10 additional minutes. While the 4 ears of corn, hulled zucchini continues to roast, cut the corn kernels from 3 zucchini, cut into 1-inch chunks the cob. 2 tablespoons coconut oil 1/2 cup Parmesan cheese 4. When the zucchini is done, combine corn kernels 4 teaspoons lemon juice and roasted zucchini onto one baking sheet. Toss with 2 tablespoons fresh mint parmesan cheese. Place back in the oven for 2 minutes until cheese is melted.

5. Once the cheese is melted, transfer vegetables to a large bowl. Toss with lemon juice and mint.

Yields: 4 servings | The Casual Veggie | www.thedeliciousbalance.com

Table of Contents Index  cucumber

Simple Cucumber Salad 166

Easy Chinese Cucumber Salad 168

Asian Sesame Cucumber Salad 170

Cucumber with peel Cleansing Sushi Roll with 1/2 cup slices, 52g % Daily Value* Spicy Kale + Green Calories 8 0% Total Fat 0.1 g 0% Veggies 172 Total Carbohydrate 1.9 g 1% Dietary fiber 0.3 g 1% Sugar 0.9 g Avocado & Goat Cheese Protein 0.3 g 1% Vitamin A 1% Calcium 1% Cucumber Cupcakes 174 Vitamin C 2% Iron 1% Vitamin D 0% Magnesium 2% Vitamin E 0% Phosphorus 1% Vitamin K 11% Potassium 2% Smoked Salmon Cucumber Thiamin 1% Sodium 0% Bites 176 Riboflavin 1% Zinc 1% Niacin 0% Copper 1% Vitamin B6 1% Manganese 2% Folate 1% Selenium 0% Vitamin B12 0% Pantothenic Acid 1% Grow Cucumbers grow on long vines, much like squash. There are two main types of cucumber, picklers and slicers. You can guess what they’re each used for! Within each type of cucumber, there are dozens of unique varieties. They come in green, yellow, and white. Some have smooth skin while others are bumpy and deeply ridged. The flavor will vary between varieties, but they all have a similar cucumberness.

Cucumbers are in season throughout summer.

Buy At the store, look for firm cucumbers that have a little bit of flexibility. They shouldn’t have much wiggle, but they shouldn’t be rock solid either. Avoid cucumbers with cracked skin and ones with wet, slimy skin.

When buying cucumbers for pickles, look for extra firm varieties. Most pickling cucumbers are small, but any cucumber can be pickled. Likewise, small pickling cucumbers can be sliced and eaten!

Cucumbers ranked #9 on the EWG’s 2015 dirty dozen list for pesticide residue. If possible, buy organic cucumbers.

Store Cucumbers are sensitive to cold and will develop wet, mushy spots when stored in the refrigerator. Keep whole cucumbers on the countertop away from ethylene producers like tomatoes, melons, and peaches.

Store cut cucumber in the refrigerator. You can wrap the cut end in plastic wrap to prevent it from drying out.

Cucumbers are mostly water and don’t freeze well. The best long term storage is to pickle them.

Prep Be sure to scrub the cucumber well if you’re going to eat the skin. Cucumber skins are permeable so it’s not recommended to wash them with soap. A good scrub under running water should do the trick. Both the seeds and skin are edible.

The Casual Veggie | Cucumber

This simple salad was inspired by the KISS principle - Keep It Simple Stupid. Sometimes we have to be reminded that the simple things are often the best. Remind yourself of this saying when you are overthinking or overcomplicating something unnecessarily. That’s exactly what we did when it came to making this dish. We kept wanting to add more ingredients and just had to stop ourselves. This salad has only three fresh ingredients - cucumbers, red onion and avocado. Toss in a pinch of salt and pepper and in just minutes we were enjoying a fresh and crunchy summer side dish. Remember – simple is better.

Ingredients Directions 4 medium pickling cucumbers (or about 1. Chop up all of the ingredients and mix them together 1½ english cucumbers) in a bowl. 1/2 red onion, chopped 1 small avocado, sliced into small chunks 2.. Add a pinch of salt and pepper. Eat. Pinch of salt and pepper

Yields: 4 servings | The Casual Veggie | www.realsimplegood.com

Table of Contents Index  Omnivores Cookbook

The secret to making delicious cucumber salad Directions is to give it a nice texture. Instead of chopping the cucumber immediately, you should smash it 1. Dry cucumber with a paper towel. Place cucumber with a cleaver first, then tilt the cleaver to cut the on a large cutting board and carefully use a cleaver to cucumber into diamond-shaped pieces. This crush it. Then cut it into bite size pieces and place method will increase the surface area of the them into a bowl. Top with garlic. cucumber and create a coarse texture, allowing it to absorb more sauce. This cucumber salad 2. Combine vinegar, soy sauce, sugar, salt and sesame only takes 5 minutes to prepare. It’s low in oil in a small bowl and mix well. calories, not to mention refreshing and tasty. 3. Right before serving, pour the sauce mixture over the cucumber and mix well. (Do not add the sauce beforehand. It will cause the cucumber to lose water, Ingredients and the sauce will be diluted. 2 cucumbers, tough skin removed 3 cloves garlic, crushed and minced 1 tablespoon Chinkiang vinegar (or rice vinegar) 1 tablespoon light soy sauce 1 teaspoon sugar 1/2 teaspoon salt 1/2 teaspoon sesame oil

Yields: 2-4 servings | The Casual Veggie | www.omnivorescookbook.com

When it comes to summer eats, there's a Directions common theme in my house of meals that require no heat to make. No roasting, sauteing, 1. If you have a spiralizer, use it to cut the cucumbers boiling, frying... the less cooking required, the and carrots into long noodles. (If you don't have a better. This sweet and tangy cucumber salad spiralizer, slice your veggies thinly with a knife, or use has come to my rescue on many a hot summer a tool like a julienne peeler to create thin, noodle-like day – it is fast, easy, and unbelievably strips.) refreshing. If you don't have a spiralizer, you can still get your veggie fix by cutting the 2. Place the spiralized cucumber into a strainer and cucumbers into rounds with a knife, or using a toss with 1 teaspoon kosher salt. Let the cucumber julienne peeler to create noodle-like strips. drain for 15-20 minutes to remove excess water. However you slice it, this salad is the perfect way to beat the heat! 3. Meanwhile, in a small bowl or glass measuring cup, whisk together the vinegar, lime juice, honey, sesame oil, red pepper flakes, and sesame seeds.

Ingredients 4. Once the cucumber has drained, spread it onto a 2 seedless or hothouse cucumbers, layer of paper towels, or a clean dish towel, and gently chilled pat out as much moisture as you can. Place the 2 large carrots vegetable "noodles" into a large bowl, and add 2-3 1 teaspoon. Kosher salt tablespoon dressing, to coat. Toss to combine, then 2 tablespoon rice vinegar garnish with additional sesame seeds, sliced scallions, 1 tablespoon fresh lime juice (about half and fresh cilantro. Serve immediately. a lime) 2-3 tablespoons honey, to taste 1 teaspoon. Toasted sesame oil pinch of red pepper flakes, to taste 1/2-1 tablespoon toasted sesame seeds (black, white, or a combination of both) 1 scallion, sliced 2 tablespoons fresh cilantro, chopped (optional)

Yields: 4 servings | The Casual Veggie | www.willcookforfriends.com

Table of Contents Index  Well and Full

Adventures in a plant-based kitchen. http://wellandfull.com Cleansing Sushi Roll with Spicy Kale + Green Veggies

Who doesn’t love sushi? Lose the empty Directions calories in white rice and enjoy this delicious veggie sushi roll! A spicy kale salad packs a ton 1. First, prepare the kale salad. Take 1 cup (packed) kale of flavor, while avocado and cucumber and chop finely. In a bowl, mix kale with 2 tbs vegan rehydrate and refresh! mayo and 1/2 teaspoon sriracha. Mix well, ensuring that kale is evenly coated.

2. Prep the cucumber by slicing into thin strips. Ingredients Likewise, prepare the avocado by slicing into thin 1 Cucumber chunks. You may have some veggies left over when 1 Avocado you’re done making your sushi! 3 Nori Sheets 1 cup Kale, packed 3. Start assembling the sushi by laying out your nori 2 tablespoons Vegan Mayo sheets. They should be set out wider than they are tall. 1/2 teaspoon Sriracha (optional) About an inch from the edge closest to you, lay out the cucumbers, avocado, and kale salad in a strip about 1-2 inches wide. Note: if you have a sushi mat, this is the time to use it! If not, you can also roll the sushi by hand (which is what I did here).

4. Using both hands, tuck the sushi filling in with your fingers and tightly wrap the nori around it. If it’s not super tight, it might be harder to cut but that’s not a problem!

5. Once the sushi has been sufficiently rolled, take the sharpest knife in your kitchen and wet it with some water. Slice the sushi, wetting your knife between every 1-2 cuts.

6. Serve sushi with tamari and extra sriracha (for my fellow spicy lovers out there). Enjoy!

Yields: 2 servings | The Casual Veggie | www.wellandfull.com

Adorable mini cucumber cupcakes topped with Directions a delicious avocado and goat cheese "icing." These quick and easy little bites are the perfect 1. In a medium-size bowl, with a fork, mash together appetizer or snack for any party of get together. the avocado and the goat cheese until a smooth They’re a light and healthy option, with only 10 mixture is formed. Add a dash of tabasco sauce, lemon calories per bite! They're so cute, you'll want to juice and salt if desired. Mix until well combined. try at least one! 2. Slice each mini cucumber into about 6 slices with approximately 1½ inch thickness.

Ingredients 3. Spoon or pipe mixture onto cucumber slices and 2 ounces fresh goat cheese garnish with a small piece of sundried tomato or 1 ripe avocado roasted red pepper and parsley. Enjoy! Dash of Tabasco sauce Dash of salt, optional 1 tablespoon lemon juice 8 mini cucumbers, sliced 1-2 sundried tomatoes or roasted red peppers, chopped finely Parsley for garnish

Yields: 4-8 servings | The Casual Veggie | www.hauteandhealthyliving.com

Table of Contents Index  Treble In The Kitchen

Tara is a 26-year-old fitness and food lover living in Denver, CO. As an ACE Certified Personal Trainer, AFAA Certified Group Fitness Instructor, and Les Mills Certified Body Pump Instructor, she loves teaching group fitness classes and being physically active every day. Her blog follows her life, her studies to become a Registered Dietitian, and her interests in fitness. http://trebleinthekitchen.com/ Smoked Salmon Cucumber Bites

Light and refreshing cucumber serves as the Directions vehicle for a wonderful smoky salmon dip. These easy to assemble bites are perfect to 1. Arrange the cucumber slices on your favorite serve for guests or as a quick lunch or snack! serving plate.

2. In a small bowl, combine the smoked salmon, mayo, paprika, chives, and salt. Break the salmon up with a Ingredients fork and stir all the ingredients together. 12 cucumber slices about a half inch thick 3. Top the cucumber slices with about 1 Tablespoon of 3 oz of smoked salmon the smoked salmon mixture. Enjoy! 4 teaspoon mayonnaise (I prefer homemade) 1 teaspoon smoked paprika 1 teaspoon dehydrated chives (found in the spice aisle) dash of salt

Yields: 4 servings | The Casual Veggie | www.trebleinthekitchen.com

Table of Contents Index  eggplant

Chinese Eggplant with Garlic Sauce 180+181

Spicy Eggplant Pasta 184

Eggplant Onion and Tomato Stew 186

188+189 Moussaka Eggplant 1 cup boiled, 99g % Daily Value* Calories 35 2% Birria Stuffed Eggplant 192 Total Fat 0.2 g 0% Total Carbohydrate 8.9 g 3% Dietary fiber 2.5 g 10% Eggplant Dip (Kashke Sugar 3.2 g Protein 0.8 g 2% Bademjan) 194 Vitamin A 1% Calcium 1% Vitamin C 2% Iron 1% Vitamin D 0% Magnesium 3% Vitamin E 2% Phosphorus 1% Vitamin K 4% Potassium 3% Thiamin 5% Sodium 0% Riboflavin 1% Zinc 1% Niacin 3% Copper 3% Vitamin B6 4% Manganese 6% Folate 3% Selenium 0% Vitamin B12 0% Pantothenic Acid 1% Grow Fun fact - eggplant is technically a fruit! It grows on a small, compact plant from delicate purple flowers. Some varieties of eggplant are grow compactly enough that they can thrive in a container with limited space. The typical grocery store eggplant is called Black Beauty and it’s only one of dozens of eggplant varieties. While the grocery store eggplant is durable enough to withstand long distance transport, other varieties have more flavor, less bitterness, and thinner, more palatable skin.

Eggplant is in season throughout summer.

Buy Look for eggplants that have smooth skin, without any big cracks, cuts, or brown spots. Eggplants should feel heavy for their size, though this varies between types.

To test for ripeness, hold the eggplant in your palm and gently squeeze. You should feel some give, but you shouldn’t be able to see an indentation after you let go. The leafy looking bits around the stem are called the calyx. It should sit tightly on the eggplant. Lift the edges slightly and avoid any eggplants with excess dirt or mold under the calyx.

Store Eggplant is a member of the nightshade family along with bell peppers, tomatoes, and potatoes. Just like it’s cousins, eggplant will last longer and have a better flavor when stored at room temperature. Place it somewhere away from direct light. The bulbous veggie seems sturdy but is sensitive to pressure, so don’t let it get squished under heavier veggies.

Keep the green calyx dry. Exposure to moisture can cause mold to grow quickly.

Prep Fresh eggplants have a spongy texture and they will absorb any liquid you give them. If you’re going to fry the eggplant, salt it well beforehand to draw out as much liquid as possible so that it doesn’t become soggy after being fried. If you’re resistant to the texture of cooked eggplant, try roasting it with a drizzle of oil. The eggplant won’t suck in as much moisture as other cooking methods and will retain a firmer texture.

Be careful not to over salt your eggplant. It absorbs flavors well and can easily become over seasoned.

The Casual Veggie | Eggplant

Table of Contents Index  Omnivores Cookbook

Eggplant is a very tricky vegetable to cook. If Directions you don’t season it properly, it will taste bitter or extremely plain. Eggplant is a very tricky 1. Chop eggplant into bite-sized pieces vegetable to cook. If you don’t season it (Option 1) Place eggplant in a large bowl and add properly, it will taste bitter or extremely plain. water to cover. Add 1 teaspoon salt, mix well. Place a This recipe offers the simplest way to cook a pot lid on top to keep the eggplant under water for 15 great eggplant dish without using too much oil, minutes. Drain and pat dry. and avoids soggy and plain eggplant with the (Option 2) Spread the sliced eggplant out on a paper minimum needed cooking time. The eggplant is towel. Sprinkle Kosher salt on both sides of the grilled until crispy and smoky, and then cooked eggplant slices. Allow to rest for 45-60 minutes. Pat in a rich savory garlic sauce. This vegan dish is dry without rinsing. very satisfying, both as a side or a main dish served over rice or noodles. 2. Combine light soy sauce, dark soy sauce, sugar and the remaining 1 teaspoon cornstarch in a small bowl, mix well. Sprinkle eggplant with cornstarch and mix by hand, until eggplant is evenly coated with a thin layer Ingredients of cornstarch. 2 long Chinese eggplant 1/4 teaspoon salt 3. Add 1 tablespoon oil to a nonstick skillet and heat 1 teaspoon cornstarch, plus more to coat over medium high heat until warm. Spread eggplant 1 tablespoon light soy sauce across the bottom of the skillet without overlapping. 1/2 teaspoon dark soy sauce Grill the eggplant one side at a time until all the 2 teaspoons sugar surfaces are charred and the eggplant turns soft, 8 to 2½ tablespoons peanut oil (or vegetable 10 minutes. Transfer to a plate. Cook the remaining oil) batch(es) with the same method (I cooked two 1 teaspoon minced ginger batches by using a 24" skillet). If the skillet gets too 3 cloves garlic, chopped hot and starts to smoke, turn to medium heat.

4. Add the remaining 1/2 teaspoon oil and the ginger and garlic into the same skillet. Stir a few times until fragrant. Add all the eggplant back into the skillet. Turn to medium heat.

Continued on next page Yields: 4-6 servings | The Casual Veggie | www.omnivorescookbook.com. Chinese Eggplant with Garlic Sauce, continued

Mix the sauce again until cornstarch is fully dissolved and pour it over the eggplant. Immediately stir a few times, until the eggplant is evenly coated and the sauce thickens. Turn to lowest heat and taste a piece of eggplant (be careful, it’s very hot). To adjust seasoning, turn to medium heat again, sprinkle eggplant with a pinch of salt and mix well (if you will serve this dish as a side, it should be salty enough. But for serving over steamed rice, add about 1/4 teaspoon salt).

5. Add the remaining 1/2 teaspoon oil and the ginger and garlic into the same skillet. Stir a few times until fragrant. Add all the eggplant back into the skillet. Turn to medium heat. Mix the sauce again until cornstarch is fully dissolved and pour it over the eggplant. Immediately stir a few times, until the eggplant is evenly coated and the sauce thickens. Turn to lowest heat and taste a piece of eggplant (be careful, it’s very hot). To adjust seasoning, turn to medium heat again, sprinkle eggplant with a pinch of salt and mix well (if you will serve this dish as a side, it should be salty enough. But for serving over steamed rice, add about 1/4 teaspoon salt).

The Casual Veggie | www.omnivorescookbook.com.

Table of Contents Index 

Dash of Savory Being a food blogger from San Francisco I want to inspire everyone to make restaurant worthy meals at home. You'll find that all my recipes are homemade, full of love and delicious to no end. My site is eclectic and full of inspiration for even the most basic cook to create a beautiful meal. Cook with passion, savor good food, and love great company. http://dashofsavory.com Spicy Eggplant Pasta

This is like a veggie arrabbiata pasta sauce. If Directions you're not a big fan of eggplant you can load up on your favorite squashes in this dish. There's a 1. In a large saucepan or pot heat the olive oil over certain meatiness that eggplant brings to this medium high heat. Add the onion and season with salt meal that's hardy enough to make you forget and pepper. Cook for 5 minutes until onion is about any bolognese sauce you've ever had. translucent and tender. Perfect vegetarian pasta or just pasta for a Meatless Monday meal. July through October is 2. Add the eggplant to the pan and cook for 2 minutes. the best season to buy eggplant and squash. I Add the carrots and cook for 5 minutes until all the love buying from my local farmers market. Look veggies are tender. Add the garlic and red pepper flake, for eggplant with firm glossy skin and avoid stir and cook until fragrant, about 30 seconds. Add the eggplant with soft spots. tomato paste to the pan and stir in.

3. Turn heat down to medium and pour in the wine. Stir together until the tomato paste and wine are Ingredients combined and thick. Reduce heat and simmer mixture 2 tablespoons Olive Oil for 3 minutes. 1 whole Yellow Onion, diced 2 – 3 whole Japanese Eggplant, chopped 4. Add the jar of tomato sauce and stir to combine. 2 whole Carrots, chopped Season with salt and pepper. Simmer for 5 minutes. 2 cloves Garlic, minced Serve sauce on top of your favorite pasta and garnish 2 teaspoons Red Pepper Flake with plenty of Parmesan cheese. Enjoy! 2 tablespoons Tomato Paste 1 cup Dry White Wine 1 jar Tomato Sauce 1 teaspoon each Kosher Salt and Ground Black Pepper

Yields: 4-6 servings | The Casual Veggie | www.dashofsavory.com

Table of Contents Index  The Healthy Family and Home Karielyn Tillman is the creator of "The Healthy Family and Home" website where she shares clean eating raw, vegan, gluten-free, dairy-free, and no refined sugar recipes that focuses on simple recipes, real food and clean ingredients. http://thehealthyfamilyandhome.com Eggplant Onion and Tomato Stew

This is an easy, one-pot meal that is ready in Directions less than 30 minutes and uses fresh, organic garden veggies like eggplant, onions and 1. Dice the unpeeled eggplant, tomatoes and onions tomatoes. It's very flavorful and can be enjoyed into small pieces. Set aside. by itself or over quinoa, rice or even mixed with pasta. 2. In a large saucepan or skillet, add the tomato sauce, cumin, pink himalayan salt, cayenne pepper and water and stir well.

Ingredients 3. Add the veggies and bring to a boil. 1 organic eggplant (medium, unpeeled and diced) 4. Reduce heat to simmer. Cover and cook for 20 - 25 2 organic roma tomatoes (small, diced) minutes or until the eggplant are tender. 1 organic onion (small, diced) 1 cup organic tomato sauce 5. Add additional water if you want a thinner 1/2 cup water (purified/filtered) consistency. 1 teaspoon organic ground cumin powder 6. Serve plain or over quinoa, rice or your favorite 1 pinch organic cayenne pepper grain. 1 teaspoon Himalayan pink salt

Yields: 2-4 servings | The Casual Veggie | www.thehealthyfamilyandhome.com

Table of Contents Index  Jeanie and Lulus Kitchen

I'm a graduate of the Institute of Culinary Education and went right into food media. My blog Jeanie and Lulu's Kitchen was born in October 2013 as a tribute to my amazing grandmothers Jeanette and Louise! Their respective Lebanese and Italian heritages are the influences for my recipes and cooking style. http://jeanieandluluskitchen.com Moussaka

I absolutely love moussaka. Greek cuisine has Ingredients, continued a whole lot in common with my beloved Lebanese cuisine which is why I think I’m so For the béchamel sauce: drawn to it. My husband and I recently went to 1/2 a small onion peeled the annual Greek festival in our town and had 2 whole bay leaves the most incredible gyros, moussaka and 4 whole cloves spanikopita. I was chatting with the woman who 6 tablespoons butter made the moussaka and she happily revealed 6 tablespoons flour some of her tips and tricks. I had to try it out for 3 cups almond milk myself! This recipe I came up with took some 1/2 teaspoon salt time and love, but it is not hard at all. 1/2 teaspoon ground nutmeg

For assembling the moussaka: Ingredients olive oil as needed to lightly grease the baking dish 1/4 cup bread crumbs For the Eggplant: 3/4 cup freshly grated parmesan cheese 3 whole eggplants partially peeled in strips and thinly sliced salt as needed for seasoning 5 whole eggs Directions 1 cup buttermilk 1. Take the sliced eggplant and transfer it all into a 4 cups seasoned breadcrumbs colander in the sink. Sprinkle salt liberally all over the eggplant, then let it sit for an hour. The salt draws out a For the meat Mixture: lot of the moisture so that the moussaka doesn't get 1 dash olive oil soggy. It also takes out a lot of the bitterness to make 2 pounds ground beef the eggplant perfect for baking. 1½ medium onions peeled and diced 2 cloves garlic peeled and minced 2. When the hour is up, pre-heat the oven to 400 and 2 tablespoons fresh cilantro finely chopped line 3 baking sheets with aluminum foil. In a large 4 whole mint leaves finely chopped shallow bowl, whisk the eggs and buttermilk together. 1 teaspoon cinnamon Get the breadcrumbs into another large, shallow bowl. 1 teaspoon salt Take the first eggplant slice and dip it into the egg 1/2 teaspoon coriander mixture first, then coat it in breadcrumbs before 1/2 teaspoon nutmeg transferring it to the baking sheet. 2 tablespoons tomato paste 1/2 cup dry red wine 1 cup marinara sauce Continued on next page Yields: 6-8 servings | The Casual Veggie | www.jeanieandluluskitchen.com Moussaka, continued

Repeat with the rest of the eggplant to fill all three sheets.

3. Bake the eggplant for 30 minutes to get it super flavorful and tender. While it bakes, prepare the bechamel sauce. It takes about 25 minutes total.

4. Form a classic onion pique first. Lay the bay leaves across the open face of the onion half. Secure them in place with the cloves by sticking the cloves through the bay leaves into the onion. Set it aside. In a saucepan combine the butter and flour. Heat it over medium high heat and whisk them together until the mixture is smooth to make a base roux. The flour should be completely cooked off and the mixture should be golden, which will take about 2 minutes. While continuing to whisk, slowly pour in the almond milk until there is a smooth sauce. Add the onion pique, salt and nutmeg. Let the bechamel sauce come to a gentle bubble, then reduce the heat to low. Allow it to cook and thicken for 20 minutes, stirring often to keep it as smooth as possible. When the sauce is done, pour it through a fine mesh strainer into a heat proof bowl to make it even more smooth and luscious.

5. Once the bechamel sauce is cooking, it's time to make the super fragrant meat mixture for the moussaka. Take a large rondeau pan and heat some olive oil over medium high heat. Add the ground beef and let it get completely brown as you break it up with a spoon. Then the onion, garlic, cilantro and mint go in to get fragrant for 30 seconds. Season the mixture with the cinnamon, salt, nutmeg and coriander, mix well. Add the tomato paste and red wine and let them both cook off for a minute. Lastly, pour in the marinara sauce and let the whole mixture simmer and meld for 10-15 minutes. It should be done at the same time as the bechamel sauce! Take both the bechamel sauce and meat mixture off of the heat and set them aside.

6. The eggplant should be done at this point too. Take it out of the oven and reduce the oven heat to 350. It's time to just put this baby together! Take a large lasagna pan and lightly grease the bottom with olive oil. Evenly distribute the breadcrumbs on top of the olive oil. Layer the first tray of eggplant on top of the breadcrumbs, then half of the meat mixture on top of the eggplant. Finish the layer with about 1/4 cup of the freshly grated parmesan.

7. Repeat this with the next tray of eggplant, the remaining meat mixture and another 1/4 cup of parmesan. Finish the assembly with the last of the eggplant on top. Pour the bechamel sauce on top of the layers and spread it out evenly, then sprinkle the last of the parmesan evenly on the very top. Get the assembled moussaka into the oven for about 45 minutes.

8. The bechamel should get golden with little brown spots when the moussaka is done. Take it out and let it cool for about 5 minutes. Then cut out the desired sized portions and serve immediately!

The Casual Veggie | www.jeanieandluluskitchen.com

Table of Contents Index 

Hola Jalapeno Kate Ramos is the creator of ¡Hola! Jalapeño, a Latin-inspired food blog. Her recipes merge authentic Latin ingredients and flavors with modern preparations; embracing the fresh, healthy, simple cooking that is at the root of traditional Latin cuisine. http://www.holajalapeno.com Birria Stuffed Eggplant

Birria is normally made with large pieces of goat Directions or lamb shoulder which cooks slowly in a rich broth of chiles, spice, and loads of onions until 1. Heat oven to 425°F. Place eggplant halves, skin side completely tender. The meat then gets down, in a large roasting pan big enough to fit in a shredded and added back to the broth and single layer. Brush with 4 tablespoons of the olive oil eaten as a stew or eaten separately with the and season with salt and pepper. Roast for 20 minutes sauce on the side. I decided to go with ground or until golden brown. lamb to make this meal weeknight friendly but without losing all those rich, complex flavors. 2. Meanwhile, place chiles in a medium sauce pan and cover with water. Bring to a boil and boil until soft, about 5 minutes. Remove from the water, let cool slightly, then chop finely. Ingredients 4 medium or 6 small eggplant, halved 3. Heat remaining 2 tablespoons oil in a large frying lengthwise and scored pan. Add onions and season with salt and pepper. Cook 6 tablespoons olive oil until translucent then add spices, and garlic. Cook until 3 ancho chiles, cored and seeds removed garlic is just starting to brown, about 1 minute. Add 2 medium onions, chopped lamb and brown, breaking it up with the back of the 1 tablespoon dried oregano spoon. Once lamb is cooked all the way through, add 1 teaspoon ground cumin tomato and chiles, stir to incorporate then remove 1 teaspoon ground cinnamon from heat. 4 cloves garlic, chopped 1 pound ground lamb 4. Reduce oven temperature to 375°F. Spoon lamb 1 large tomato, chopped mixture over eggplant, cover dish tightly with foil and cilantro leaves to garnish, optional roast for 1 hour or until eggplant is very soft. Let cool slightly then sprinkle with cilantro leaves and serve with rice.

Yields: 6-8 servings | The Casual Veggie | www.HolaJalapeno.com

Table of Contents Index  The Persian Pot

The tastiest Persian recipes simply explained, step by step and with pictures. Let's cook and enjoy these awesome Persian dishes! http://www.thepersianpot.com/ Eggplant Dip (Kashke Bademjan)

If you are an eggplant lover, Persian cuisine can Directions be a paradise for you. There are plenty of eggplant dishes and side dishes in Persian 1. Cut the top off the eggplant, peel them, slice them in cuisine, and among them one of the most half lengthwise. Heat vegetable oil in a frying pan and popular dish is Kashke Bademjan. The main fry the eggplants until soft and golden and set aside. ingredients of this dish are eggplants and Kashk which is a type of yogurt whey. In the process of 2. Slice the onions and place them in a frying pan with making cheese, the remaining liquid after milk heated oil. Chop the garlic and add to the pan. Fry them has been strained is called whey. until golden.

Kashke Bademjan is often served with a special 3. Add salt, mint and turmeric to the onions and stir. Persian bread called Lavash, but you can serve it with pita bread or crackers too. 4. Add fried eggplants to the pan. Add 1/2 cup water and allow them to cook for 10-15 minutes on medium heat.

Ingredients 5. Crush the walnuts. Add the walnut to the pan and 6 medium eggplants mash the mixture until smooth. 1 large onion 1 tablespoon chopped mint, fresh or 6. Transfer to a bowl and top with kashk (whey), then dried sprinkle with walnuts and fried onions. 1 teaspoon turmeric 1 teaspoon salt 5 cloves garlic 1/2 cups walnuts 1 cup Kashk (liquid whey protein) vegetable oil

Yields: 4-6 servings | The Casual Veggie | www.thepersianpot.com

Table of Contents Index  green beans

Green Beans Gremolata 198

Summer Green Bean and Halloumi Salad 200

Green Beans with Spicy Peanut Sauce 202

Veggie Paella 204 Green Beans 1 cup boiled, 125g % Daily Value* Calories 44 2% Total Fat 0.3 g 0% Total Carbohydrate 9.8 g 3% Dietary fiber 4 g 16% Sugar 2 g Protein 2.4 g 5% Vitamin A 17% Calcium 5% Vitamin C 20% Iron 5% Vitamin D 0% Magnesium 6% Vitamin E 3% Phosphorus 4% Vitamin K 25% Potassium 5% Thiamin 6% Sodium 0% Riboflavin 7% Zinc 2% Niacin 4% Copper 4% Vitamin B6 3% Manganese 18% Folate 10% Selenium 0% Vitamin B12 0% Pantothenic Acid 1% Grow Green beans are the young, immature pods of bean plants. As soon as they begin to produce tender green pods (what we call green beans) you can harvest and eat them. Alternatively, you can let those pods stay on the plant all through the summer until the plant dies, the pods shrivel up, and you can hear the beans rattle around inside. Those are the dried beans we see in bags at the grocery store.

Over the years gardeners have selected and bred bean plants for their preferred characteristics. The varieties sold as green beans have developed tasty pods. The bean plants sold for their seed have been developed to grow a large, flavorful bean instead.

Green Beans are available in spring and early summer.

Buy At the store look for bean pods with smooth, dry skin. Avoid any green beans that look wet or slimy. Fresh green beans should be crisp. If you bend one in half it should snap sharply. A limp green bean is still edible, but it won’t have a great texture.

Green beans are #20 on the EWG’s Dirty Dozen list. They didn’t quite make the top twelve, but buy organic if possible.

Store Store green beans in the refrigerator, but keep them dry. Line a plastic produce bag with a paper towel before adding the green beans. Alternatively, store green beans in a plastic container and place a paper towel on top of the bunch. It will absorb any condensation that forms on the lid, keeping the green beans dry.

Green beans do freeze well. Cut the ends off the green beans and blanch them in boiling water for 2 minutes. Chill in an ice water bath, then dry them thoroughly. Spread the beans out on a metal baking sheet in the freezer for an hour. Transfer to a container for longer storage.

Prep You’ll want to trim the end of the green bean where it was attached to the plant. It’s rather woody and not very tasty. You line up a whole bunch of green beans on a cutting board and chop an inch or so off the bunch, or you can individually snap off the ends. Just like asparagus, snapping off the ends will break the bean right at the point where it becomes tender.

The Casual Veggie | Green Beans

Table of Contents Index  Family Food On The Table

I'm Kathryn, a health and nutrition editor, wife, mother of two little kids, and devoted food and home cooking nut. I've got lots of easy recipes and resources to help you get delicious family food on your table! http://www.familyfoodonthetable.com Green Beans Gremolata

Gremolata sounds a little exotic, doesn’t it? It’s Directions really pretty basic. It’s just an herb mixture that features lemon zest, garlic and parsley. It’s one 1. Bring a large pot of water to a boil. Add the green of those magical condiments that just brings beans and cook for 2-3 minutes, until slightly tender. food to life. And it goes stunningly well with Drain the beans and place them in a large bowl of ice green beans. French green beans, to be exact, water to stop the cooking and retain the bright green which are the long, slender ones. Very elegant. color. Also very fast to cook because they are so thin. (Plus, they are particularly tasty, in my opinion!) 2. Make the gremolata: Combine the garlic, lemon zest, You can prep everything for this recipe ahead of parsley, Parmesan cheese and walnuts in a small bowl time so that it just needs a couple of minutes to and mix well. get it ready to serve, which makes it great for entertaining. Particularly with those elegant 3. When ready to serve, heat the olive oil in a large pan beans and the fancy sounding name. You’ll look over medium-high heat. Drain the green beans, pat like a star! Definitely check this one out soon. them dry and add to the pan. Saute the beans for 2 It’s bound to be on the regular rotation in your minute, stirring frequently. house. And you may find that you want to gremolata all the things! 4. Remove from the heat and add the gremolata. Toss well to combine and season with salt and pepper. Serve hot and enjoy! Ingredients 1 pound French green beans, trimmed 2 cloves garlic, minced zest of 2 lemons 3 tablespoons flat-leaf parsley, minced 3 tablespoons Parmesan cheese, grated 2 tablespoons walnuts, toasted 1 tablespoon olive oil 3/4 teaspoon kosher salt 1/4 teaspoon black pepper

Yields: 4 servings | The Casual Veggie | www.familyfoodonthetable.com

Table of Contents Index  Craving Something Healthy

Fresh green beans can be tricky, because Directions they’re often tough or too stringy. Use those that are fresh from your garden or farmers market, 1. Fill a medium size pot with about 1-inch of water, or search for the really crisp ones at the grocery and add the green beans. Cover and let steam for store. I’ve also found nice frozen thin green about 3-4 minutes, or just until beans are tender. Do beans (hericot vert) in some stores, that are not overcook. Drain beans and immediately rinse with delightful. When you find them, cook them and cold water, or submerge them in ice water so they chill them so you can use them in this fabulous retain their bright color. Set the green beans aside to salad that also doubles as dinner. cool.

2. Heat the grill to high heat, and spray with cooking spray or lightly oil the grate. Place the slices of halloumi Ingredients cheese on the hot grill, close the lid, and let the cheese For the salad: grill without touching it. Check for grill marks after 2-3 1 pound very fresh green beans, any minutes and flip the slices. Grill for another 2-3 minutes tough ends trimmed off on the second side. Remove cheese from the grill, and 4 ounces of Halloumi cheese, cut in 1/2 let cool. inch thick slices 1 cup cherry or grape tomatoes, halved 3. When it is cool enough to handle, slice the cheese 1/4 cup very thinly sliced sweet onion into cubes (about 1-inch square) 4 slices nitrate-free bacon, cooked crisp and crumbled 4. Place the green beans, tomatoes, sliced onion, and halloumi in a large mixing bowl and toss to combine.. For the dressing: 1/2 cup low fat buttermilk 5. To make dressing, combine all ingredients in a small 1 tablespoon olive oil jar or measuring cup and whisk well. Drizzle dressing 1 tablespoon fresh lemon juice over the salad and toss well to combine. Sprinkle bacon 1/2 teaspoon onion powder over the top. Serve immediately. 1/4 teaspoon garlic powder pinch of salt and fresh ground pepper to taste (do not over salt because the cheese and bacon are already salty)

Yields: 4 servings | The Casual Veggie | www.cravingsomethinghealthy.com

Table of Contents Index  Omnivores Cookbook

Did you know, that besides having peanut butter Directions as a sweet treat, you can use it to create a savory salad too? This green bean salad with 1. Bring a pot of water to a boil. Add green beans and spicy peanut sauce is one of the best examples. simmer until beans are cooked through. Run tap water With a splash of soy sauce, rice vinegar and chili over the beans to cool down. Drain and set aside. oil, the peanut butter turns to an appetizing nutty In a small bowl, add peanut butter, light soy sauce and sweet-sour-spicy sauce, with a fragrance of vinegar. Mix well and set aside. toasted sesame. The sauce is so simple and appetizing and goes great with all sorts of green 2. To cook chili oil: add chili flakes, peppercorn, star salads or blanched vegetables, for example, anise and sesame seeds into a small bowl. Place the broccoli, cucumber or asparagus. It is perfect for bowl on a heat resistant mat (or cutting board). Heat a quick weekday dinner on a hot summer day. oil in a wok (or a skillet) until hot, when the oil just starts to smoke. Turn off heat immediately. Carefully use a ladle to transfer oil to the bowl of mixed spices. The oil will bubble for a few seconds and cook the Ingredients spices. When the oil stops bubbling, immediately use a 9 ounces green beans, tough ends spoon to stir gently, to mix everything well. removed 1 tablespoon peanut butter 3. Place the green beans on a plate and top with 1 teaspoon light soy sauce peanut sauce and garlic. Gradually add spicy oil, 1 1 teaspoon rice wine vinegar teaspoon at a time, and mix everything well. Taste the 1½ tablespoon chili flakes salad to see whether it's spicy to your liking. You can 1/2 teaspoon Sichuan peppercorn add more chili oil if you prefer a spicier dish. 1 star anise Serve at room temperature. 1 tablespoon white sesame seeds 4 tablespoons peanut oil (or vegetable oil) 4 cloves garlic, minced

Yields: 4 servings | The Casual Veggie | www.omnivorescookbook.com

Veggie Paella is a wonderful and easy way to Directions use up extra veggies in the fridge or freezer (bell peppers, peas, cauliflower, green beans). 1. Wash, rinse and dry the tomatoes, cauliflower, green And it's perfect for Meatless Monday. I use beans, red bell pepper and parsley before prepping. Spanish saffron, chicken or veggie broth, white wine, paprika and fresh parsley to add layers of 2. Heat the olive oil in a 3.5-quart Dutch oven over flavor. The Arborio rice is gluten-free and medium high heat. Add the onion and celery and sauté substantive enough for this dish. Although you for about 4 minutes. Turn down the heat to medium won't end up with the traditional crust on the and add the garlic, cherry tomatoes and salt. Cook, bottom, it absorbs all the delicious flavors! stirring occasionally, for about 5 minutes so that the tomatoes break down. Add the cauliflower and cook for a few more minutes. Add the white wine and cook until the volume of liquid has reduced by half. Ingredients 1/4 cup extra virgin olive oil 3. Use a small mortar and pestle to grind down the 1 small onion, diced saffron threads with the pinch of raw sugar. Add the 1 stalk organic celery, diced saffron and chicken stock to the pot. Use about 1/4 3 cloves garlic, sliced cup hot water to rinse the mortar and pestle and 1 cup yellow cherry tomatoes, halved recover any residual saffron – add it to the pot. 3/4 teaspoon kosher salt Increase the heat to medium high to bring it to a 1 cup cauliflower florets simmer. Stir in the Arborio rice and green beans. Let 1/2 cup dry white wine cook untouched for another 5 minutes. 2 cups homemade chicken stock 1/4 teaspoon Spanish saffron threads 4. Reduce the heat to medium. Distribute the red Pinch of raw cane sugar peppers over the top of the rice. Cover and simmer 1 cup Arborio rice untouched for another 15 minutes. Uncover and 4 oz green beans, trimmed and cut into slightly raise the heat to cook off most of the 1-inch pieces remaining liquid. Add the peas and cover, resting off 1 small red bell pepper, cut into 2-inch the heat for about 5 minutes. Transfer to a serving strips dish then sprinkle with the smoked paprika and the 1/2 cup frozen peas parsley before serving. 1/4 teaspoon smoked paprika 2 tablespoons fresh Italian parsley, chopped

Yields: 4 servings | The Casual Veggie | www.theweeklymenubook.com

Table of Contents Index  kale

Citrus Kale Salad 208

Kale Waldorf Salad 210

Kale Pesto 212

Sundried Tomato & Kale Omelet 214

Kale Chicken & Kale Linguine 1 cup chopped, 67g % Daily Value* 216 Calories 33.5 2% Total Fat 0.5 g 1% Total Carbohydrate 6.7 g 2% Dietary fiber 1.3 g 5% Summer Kale Rolls 218 Sugar 0 g Protein 2.2 g 4% Vitamin A 206% Calcium 9% Crispy Kale Pesto Pizza Vitamin C 134% Iron 6% Vitamin D 0% Magnesium 6% with Cashew “Ricotta” 220 Vitamin E 0% Phosphorus 4% Vitamin K 684% Potassium 9% Thiamin 5% Sodium 1% Riboflavin 5% Zinc 2% Niacin 3% Copper 10% Vitamin B6 9% Manganese 26% Folate 5% Selenium 1% Vitamin B12 0% Pantothenic Acid 1% Grow Kale is a member of the cabbage family. While there are dozens of specific varieties of kale, there are two main types that you’ll find at the grocery store. Curly kale has intensely curly leaves. and a thick stem that grows the length of the leaf. It has a strong, peppery flavor. The second kind is dinosaur kale, also known as Tuscan kale. It’s leaves are flat and textured. Dinosaur kale is often sweeter and more delicate than the curly varieties.

Kale is available from late summer to late spring. Like many members of the cabbage family, it’s flavor may improve with exposure to cold weather.

Buy Kale is a sturdy veggie. It’s central stem is thick and doesn't wilt easily. Avoid kale that looks wilted, limp, or rubbery. Avoid leaves with a lot of yellow spots or holes.

Kale is #16 on the EWG’s Dirty Dozen list. It didn’t quite make the top twelve, but buy organic if possible.

Store Be sure to wash kale thoroughly, especially the curly kind. Three cycles through a water bath is generally sufficient. Pat the kale dry and store it wrapped in paper towels in a plastic produce bag.

Most leafy greens are delicate and should be stored whole. Kale, on the other hand, is such a sturdy veggie you can strip the leafy parts off their stems and store the greenery in bit sized pieces. They will stay fresh for a week or more. If you plan to store it whole, remove any rubber bands or twist ties to discourage moisture from forming in-between the stems.

Kale can become bitter if it’s stored for longer than a couple weeks.

Prep Kale can be eaten raw or cooked. If you find the taste or texture of raw kale too strong, try drizzling some olive oil and salt over the kale pieces, then using your hands to rub the oil into the leaves. This will tenderize the kale, making it much more palatable.

The Casual Veggie | Kale

Table of Contents Index  Family Food On The Table

Raw kale is amazing if you treat it right. Which means a little TLC, a little hands-on care, a little massage. Man, a massage sounds good, doesn’t it? I could go for a massage… Sigh, I digress. This salad… You rub some chopped kale with olive oil and lemon juice and let it sit for a bit and wonderful things happen. It tenderizes. It softens. It loses any hint of bitterness and becomes milder, lighter, more vibrant. Then you add some maple syrup, dried cranberries, toasted walnuts and Parmesan cheese and kale never had it so good. Sweet and savory and the most lovely little salad you’ll ever meet. We are smitten. I’ve almost always got these ingredients on hand so I can whip this up when the urge strikes. And it strikes often. Plus, once you wash the kale and get it massaged, it just sits until you’re ready. Very hands off, so you can focus on the rest of your meal. Welcome to your new favorite salad! Enjoy!

Ingredients Directions 1 large bunch kale, stems removed, 1. Prep the kale and place in a large bowl. Drizzle with leaves washed and chopped olive oil and lemon juice and use your hands to 2 tablespoons olive oil massage all of the leaves, getting them nice and 2 tablespoons fresh lemon juice coated. 2 tablespoons maple syrup 1/4 cup walnuts, toasted and chopped 2. Let sit for 20-30 minutes to tenderize the kale. 1/4 cup dried cranberries (dried cherries or raisins would work, too) 3. Add the remaining ingredients and mix well. Taste 1/4 cup shredded Parmesan cheese, plus and adjust seasonings. extra for serving salt and black pepper, to taste 4. Serve with extra Parmesan cheese, if desired.

Yields: 4 servings | The Casual Veggie | www.familyfoodonthetable.com

Table of Contents Index  Veg Annie

Annie is a holistic health coach and PhD student in Nutritional Sciences at the University of Texas at Austin. She is passionate about helping others heal themselves through the power of nutrition and achieve their health and wellness goals! In her spare time, she loves cooking, running, and sharing healthy, vegan, budget-friendly recipes on her blog. www.VegAnnie.com Kale Waldorf Salad

This is my favorite salad of all time! I have Directions turned so many so-called “kale-haters” into “kale-lovers” with this recipe. It is my go-to 1. Tear kale into small pieces, place in large salad bowl, recipe to bring to any get-together or party and and massage it with your hands until it becomes a it’s always a huge hit! It comes together easily brighter green color (about 3 min). Add in chopped and is oh so tasty and delicious. cucumber.

2. In a separate bowl, combine dressing ingredients. Mix thoroughly, pour over kale and cucumber, and toss. Ingredients For the salad: 3. Add in walnuts and raisins. 4 cups chopped kale 1 cucumber, chopped 4. Serve immediately or store in refrigerator for a few 1/3 cup raisins hours (or overnight) before serving. 1/2 cup walnuts, halved

For the dressing: 2 Tablespoons Dijon mustard 1 Tablespoons Red Wine Vinegar 2 Tablespoons water

Yields: 4 servings | The Casual Veggie | www.VegAnnie.com

Table of Contents Index  Wholly Goodness

Making pesto with kale is a perfect way to eat Directions the maximum amount of kale in the most delicious and concentrated form possible. With 1. Place hemp seeds in a non-stick fry pan on a the addition of lemon, garlic and hemp seeds , medium heat. Move them around with a wooden this recipe packs some serious superfood spoon as the pan starts to warm, so they become punch. The only reason I don’t make Kale Pesto lightly toasted on both sides every time I make pesto is that kale is virtually impossible to find in Berlin in the warmer 2. While hemp seeds are toasting, remove thick stems months. from your kale leaves and roughly chop the leaves into smaller pieces. Place chopped kale leaves, basil and/or parsley, peeled garlic, lemon juice and olive oil in a food processor with a generous amount of salt and some Ingredients freshly cracked black pepper. 3-4 tablespoon of hulled hemp seeds 6-8 large leaves of kale 3. Blend in small bursts, scraping down the sides of the small handful each of basil and/or parsley blending vessel with a rubber spatula between bursts. leaves Add a little more olive oil if necessary, and blend until 1 large clove of garlic desired consistency is achieved. juice of 1 lemon drizzle of olive oil 4. When hemp seeds are toasted, add these and blend salt and pepper to taste to combine. Taste, and add more salt or pepper if desired. Store in an airtight jar in the fridge until ready to use. This keeps well in the fridge for up to 4 days, and tastes best a couple of days after making, so make in advance if possible.

Yields: 1¼ cup | The Casual Veggie | www.wholygoodness.com

Table of Contents Index  Fitful Focus

Nicole is a healthy, fitness & lifestyle blogger over at Fitful Focus. For her, food is more than just fuel – it’s an experience. It’s something that should be enjoyed. She has to work around a number of food allergies (wheat, soy, corn, peanuts & lactose), but she's all about creating allergen-free versions of her favorite dishes. http://fitfulfocus.com Sundried Tomato & Kale Omelet

I got home late one night and peered into my Directions virtually empty fridge. I found eggs, kale, a sprinkling of cheese and sundried tomatoes 1. Spray a large non-stick skillet with non-stick spray buried at the bottom of a drawer. In a hurry to and heat over medium heat. get some food in my belly, I threw the ingredients together into an omelet and the 2. Whisk the egg and egg whites together. Mix in salt result was AMAZING! It’s savory, cheesy, and and pepper. Pour egg mixture into the pan and allow to the sundried tomatoes add the perfect amount cook for a minute or so. of sweetness. There really isn't anything better than breakfast for dinner. 3. Top with cheese, kale and diced sundried tomatoes and allow to cook another minute or so.

4. When edges are just starting to brown, use a spatula Ingredients to fold the omelet in half. Press down to close. 2 whole eggs 6 tablespoon liquid egg whites (or 2 5. Remove to plate and enjoy! egg whites) 1/4 cup shredded cheddar cheese 1/2 cup chopped kale 1/4 cup sundried tomatoes (dice after measuring) salt + pepper to taste

Yields: 1-2 servings | The Casual Veggie | www.fitfulfocus.com

This Chicken & Kale Linguine is made without Directions any butter or cream and is the ‘lighter side’ without skimping on taste! Plus with added 1. Cook pasta according to package directions. Drain in health benefits in the organic linguine, kale, and a colander over a bowl, reserving 1/4 cup pasta water. beans. I love the bright vibrance that the kale brings to this dish. Paired with a slice of 2. Saute oil, chicken, garlic, and onion in a large skillet sourdough, you’ll be set any night of the week. over medium heat. Once onion is translucent, add 1/2 You can whip this together in 30 minutes. Amp cup water, beans and kale; cover and cook 5 minutes up the flavor with a squirt of freshly squeezed or until kale is tender, stirring occasionally. lemon juice and even throw in a handful of sliced cherry tomatoes if you’ve got them to add 3. Season with pepper and salt; cook 1 minute or until even more flavor and color. thoroughly heated, and chicken is cooked through, stirring occasionally. Add pasta, drizzle with additional olive oil & toss to coat. Garnish with parmesan, if using. Serve immediately. Ingredients 8 ounces uncooked linguine, 1/4 cup pasta water reserved 3 tablespoon extra-virgin olive oil 1/4 cup chopped fresh garlic 1/2 onion, chopped 1 lb. chicken, trimmed & cubed Kale, chopped 1 (15-ounce) can white beans, rinsed and drained 3/4 teaspoon black pepper, divided 1/2 teaspoon salt Shaved parmesan, for garnish (optional)

Yields: 4-6 servings | The Casual Veggie | www.triedandtasty.com

Table of Contents Index  Omnivores Cookbook

These summer kale rolls are crunchy and Directions refreshing. Although it uses so few veggies, the flavor and texture go wonderfully together. The 1. Chop kale into small pieces. Peel cucumber and cut it juicy cucumber and crunchy kale were well into thin long strips (about 6 centimeters / 2.5 inches enhanced by the pungent green onion and in length). Cut green green onion into long sticks, the cilantro. It is then served with savory hoisin sauce, same length as the cucumber. to create a super easy and healthy appetizer. 2. Add water to a large skillet (big enough to fit a spring roll wrapper). Rinse a cutting board. Place all the veggies and spring roll wrappers nearby. Ingredients 3 leaves kale 3. Work on spring roll wrappers one at a time. Dip one 1 cucumber wrapper into the water for about 10 seconds (it 3 green onion (green part) should still hold its shape without turning soft). 2 cups chopped cilantro Spread the wrapper on the cutting board. On the lower 12 (22 cm / 9”) spring roll wrappers third of the wrapper, add 2 to 3 strips cucumber, a few 1/3 cup homemade hoisin sauce chunks of kale, about 2 tablespoons cilantro, and one strip green onion.

4. Fold the bottom side of the wrapper up to cover all the ingredients. Tuck the both sides of the wrapper to seal the ingredients in.

5. Roll the ingredients towards the upper end, until they form a roll. Place the roll on a plate.

6. Serve the rolls with homemade hoisin sauce as an appetizer.

Yields: 12 rolls | The Casual Veggie | www.omnivorescookbook.com

This Crispy Kale Pesto Pizza was actually inspired by a dish I had at a restaurant in Sausalito, California. I was visiting my sister in San Francisco and we stumbled upon this adorable beach restaurant that had some of the most unique pizzas I’d ever seen--- including this one! As soon as I took my first bite, I immediately said, “I MUST recreate this!” And the rest, my friends, is history. Creamy sunflower seed pesto topped with crispy kale and salty cashew “ricotta”---- who knew those ingredients would combine to make such a perfect vegan pizza? I prepared my pesto a day ahead (I made a double batch and put half on some pasta for dinner) to make this pizza a little easier to prepare the day of. I also used a store bought whole wheat crust, but feel free to use your own favorite recipe if desired!

Ingredients Directions For the pesto: 1. Preheat the oven to 400°F. Place torn kale leaves into a 1/2 cup sunflower seeds large bowl and toss with olive oil, salt, and pepper. Massage 1/2 cup olive oil the oil into the leaves to make them tender. Bake the kale 3 cloves garlic leaves for 12 minutes on large baking sheet, turning once or 2 cups basil leaves twice, until crispy. juice of 1 lemon 1 teaspoon salt 2. Add sunflower seeds in a blender or food processer and 1/2 teaspoon pepper blend until broken down. Add basil leaves, 3 garlic cloves, olive oil, lemon juice, salt and pepper, then blend until it reaches for the crispy kale: pesto consistency. 2 cups kale leaves, chopped into small pieces 3. Turn the oven down to 350°F. Use your hands to stretch 1 tablespoon olive oil and form the pizza dough into a large rectangle and place pinch salt and pepper onto a pizza stone or a lightly-oiled baking sheet. Top the pizza dough with a layer of pesto, covering the whole pizza for the cashews: except the crust area. Top the pesto with all of the crispy kale 1/3 cup cashews, soaked at least leaves. Bake at 350°F for 12 minutes. 2 hours 2-3 tablespoons water 4. Place cashews, 2 tablespoon water, 1 teaspoon apple cider 1 clove garlic vinegar, and spices into a high speed blender. Blend until all 1 teaspoon apple cider vinegar ingredients are combined and the ricotta has a fluffy, slightly pinch salt and pepper chunky texture. pinch garlic and onion powder 5. Last, pull the pizza out of the oven, top with dots of cashew your favorite whole wheat pizza ricotta, then bake for an additional 3-5 minutes, or until your dough (I used Trader Joe's) pizza is completely cooked through. Slice it up and eat away!

Yields: 6-8 servings | The Casual Veggie | www.PumpkinandPeanutbutter.com

Table of Contents Index  kohlrabi

Kohlrabi Slaw 224

Kohlrabi Fries with Curry Ketchup 226

Herb Roasted Potatoes, Kohlrabi and Radishes with a Fennel Butter Sauce 228

Kohlrabi Stuffed Kohlrabi, Two 1 cup boiled, 165g % Daily Value* Calories 48 2% Ways 230+231 Total Fat 0.2 g 0% Total Carbohydrate 11 g 4% Dietary fiber 1.8 g 7% Sugar 4.6 g Protein 3 g 6% Vitamin A 1% Calcium 4% Vitamin C 149% Iron 4% Vitamin D 0% Magnesium 8% Vitamin E 4% Phosphorus 7% Vitamin K 0% Potassium 16% Thiamin 4% Sodium 1% Riboflavin 2% Zinc 3% Niacin 3% Copper 11% Vitamin B6 13% Manganese 12% Folate 5% Selenium 2% Vitamin B12 0% Pantothenic Acid 3% Grow The name kohlrabi is loosely translated as ‘cabbage turnip’ in German. It looks like a root vegetable but the bulb actually develops above the ground with one long, thick tap root going into the earth. Kohlrabi comes in purple and green varieties, though there’s not much difference between the types in terms of texture or flavor.

Kohlrabi is a cool season veggie, available in fall, winter, and early spring.

Buy Look for firm bulbs and avoid any with soft, mushy spots. Young kohlrabi is more tender than older ones. Look for bulbs that are less than 3 inches in diameter. You can eat the skin on young kohlrabi’s. Larger bulbs can become woody on the outside. The center of a large kohlrabi will still be tender, so just peel the skin until you reach the tender part.

Some markets will sell kohlrabi with the leaves and stems cut off. The greens are edible, so look for bulbs that come with nice greenery to use in salads and sautés. It a twofor!

Store The leaves and bulb are both edible. Store the leaves separately since they’ll wilt much quicker than the bulb. Store the leaves like you would for any other leafy green.

Keep the bulbs in the crisper bin of your refrigerator. They will last for a couple weeks in a cold, humid environment, but excess moisture will cause them to develop mushy spots. Store them with a paper towel if moisture is an issue in your fridge.

Prep Be sure to wash the kohlrabi well to remove any bits of dirt that can become lodged in the areas where the stem attaches to the bulb. Just like carrots, kohlrabi can be eaten raw or cooked.

While the skin is edible on young varieties, it can become tough on older bulbs. Trim the stems as close to the bulb as possible, then use a vegetable peeler to remove the skin.

The Casual Veggie | Kohlrabi

Table of Contents Index  Healthy Home Cafe

I am a dietitian who loves to cook. I run cooking classes as well as working in private practice. I love to inspire people to include more plant foods in their intake, including, vegetables as well as legumes. It's the one common issue I find with all clients, they just don't eat enough vegetables, yet vegetables are delicious. This book is going to be a good example of that! www.healthyhomecafe.com Kohlrabi Slaw

Kohlrabi is a member of the cruciferous family of vegetables (also called Brassicas – which includes broccoli, cabbage, cauliflower, Brussels sprouts) well known for their anti-cancer properties. We need to include these vegetables in our daily intake to obtain maximum benefit that these amazing veggies offer us. This is a delicious and quick recipe which can help you to add Kohlrabi to your repertoire. I used a mandolin to cut the kohlrabi, apple and cabbage as it is much faster.

Ingredients Directions For the salad: 1. Peel the kohlrabi. Juliene the kohlrabi and green 1 medium kohlrabi apples. finely slice the cabbage. 2 medium green apples 1 cup red cabbage 2. Combine kohlrabi, apple, cabbage and mint in a large 1/4 cup fresh mint leaves, shredded bowl and toss well to combine.

For the dressing: 3. Place oil, lemon juice, apple cider vinegar and salt in a 2½ tablespoons extra virgin olive oil small jar with a tight fitting lid. Shake well to combine, 2½ tablespoons lemon juice or apple then pour over salad, add pepper to taste and mix well cider vinegar (or use half and half) to combine. Serve 1/2 teaspoon salt pepper, to taste This salad keeps well for a few days. The colour from the red cabbage will bleed a bit into the apple and kohlrabi but makes no difference to the taste!

Yield: 4 servings | The Casual Veggie | www.healthyhomecafe.com

Don't get fooled by the name, the kohlrabi sticks Directions will not taste like real potato fries although they look quite similar. But you will love the taste 1. For the kohlrabi fries preheat the oven to 390°F. anyway. Eat them as they are together with the curry ketchup and a nice salad or as low-carb, 2. Peel the kohlrabi, slice it and cut the slices into sticks low-fat side dish for fish or chicken for instance. resembling fries. Place them in small bowl, add the oil, hot or sweet paprika powder, some curry powder if you wish and some freshly ground black pepper. Mix well with your hands. Ingredients 1 large kohlrabi 3. Place the fries on a tray lined with baking paper 1 teaspoon oil (don't overcrowd the tray, they should have enough hot paprika powder space and not touch each other too much) and bake sweet paprika powder for about 15 to 25 minutes according to how thick the curry powder, optional sticks are. They should still have a bit of a bite at the pepper end of the cooking time. Keep an eye on them as well, salt you don't want them to burn. 4 tablespoons tomato paste 6 tablespoons water 4. While the kohlrabi sticks are in the oven, prepare the 1 tablespoon apple vinegar curry ketchup. Place the tomato paste, water, vinegar, 1 tablespoon favorite curry powder curry powder, sugar, mustard, garlic powder, 2 tablespoons sugar Worcestershire sauce or soy sauce (soy sauce for the 1 teaspoon mustard vegan alternative), paprika and cayenne or chili flakes 1 teaspoon garlic powder to taste in a small saucepan. Mix thoroughly and bring 2 teaspoons Worcestershire sauce or to a boil while mixing almost all the time. It will not soy sauce take long, about 1 or 2 minutes. Add 1 or 2 1 teaspoon paprika powder tablespoons extra water if the sauce seems to thick. cayenne pepper or chili flakes to taste 5. Remove the kohlrabi fries from the oven, place them in a serving bowl and add salt to taste. Serve immediately while still hot. The sauce can be served warm or cold and keeps about one week in the fridge.

Yields: 4 servings | The Casual Veggie | www.whereismyspoon.co

This recipe combines the awesome vegetables that are often seen during late spring and early summer. They can usually be found at local farmers markets, in CSA baskets and in some supermarkets. The first time I received my CSA basket, I was so excited. I found vegetables that at the time were unfamiliar to me such as kohlrabi, fennel and garlic scapes, but I soon became at home with them after doing some research online and reviewing the multiple cookbooks I own. For me, cooking is about having a culinary experience in the kitchen. It's about trial and error, having fun and a willingness to experience and experiment with new dishes, flavors and vegetables.

Ingredients Directions 20 radishes 1. Preheat oven to 450° 1 medium kohlrabi 4 large white radishes 2. Cut vegetables and potatoes into halves or quarters. 6 red organic potatoes with skin Season with herbs and spices, drizzle with oil and 2 tablespoons oil vinegar. Use your hands to coat the vegetables and 2 tablespoons white vinegar or Apple potatoes Cook in oven for 48 - 50 min cider vinegar 1/2 teaspoon black pepper 3. In a heated saucepan add oil. Add garlic scapes and 1 teaspoon organic no salt seasoning sauté until fragrant. Add fennel and sauté 4 - 5 min. 1/2 teaspoon paprika Season with salt and pepper, to taste. Add water or 1/2 teaspoon caraway seeds broth and cover. Cook until tender. 1/2 teaspoon rosemary leaves. crushed 4. Add butter and 2 tablespoons balsamic vinegar. Butter sauce: Allow butter to gently melt and mix together with 1 medium fennel, chopped balsamic and cooked ingredients. Remove from heat 1 garlic scape, chopped and set aside. 1/2 cup water or broth 1/4 cup vegan butter 5. Once potatoes and vegetables are cooked. Remove 2 tablespoons Balsamic vinegar from oven and dress with the fennel butter sauce. 1 teaspoon avocado oil for sautéing Serve and enjoy

Yields: 4 servings | The Casual Veggie | www.wholesomeandsavoryeats.com

There is no other country in the world growing Directions and eating as much kohlrabi as Germany. You can buy it anywhere, anytime, it is growing in 1. In two separate pots, bring the vegetable broth and every vegetable garden, you can get it in green another pot of salted water to a boil. or in violet and there are lots of recipes starring kohlrabi. It is time that kohlrabi conquered the 2. In the meantime peel and halve the kohlrabies,. Then world, it is really a wonderful vegetable. When peel and chop the potatoes into small cubes. Add the eaten raw it is sweet, crunchy and fresh, a bit potatoes to the salted water and the kohlrabi to the like radish but milder and sweeter. When vegetable broth. cooked kohlrabi becomes more delicate, its freshness is replaced by tenderness, the 3. Cook about 20-30 minutes until cooked through. sweetness remains but more subtle. Cooked The kohlrabi should still be firm to the bite (they kohlrabi needs to be paired with stronger definitely should not fall apart). Take them out of the flavors, otherwise the finished dish might be too broth and let them cool down a bit, so that you will be delicate. able to touch them without burning your fingers. drain the potatoes and let cool down a bit as well. Place them in a bowl and mash them. Ingredients 4. Preheat the oven to 390°F For the kohlrabi: 4 medium kohlrabies 5. To make the potato stuffing: Chop the bacon into 2 liter vegetable broth small pieces and fry them gently until nicely crisped. Place them in the bowl containing the mashed For the Potato Stuffing: potatoes. Chop the scallions, give 2 tablespoons to the 1½ potatoes bacon and potatoes. Add 1 tablespoon of the grated 1/4 cup bacon Parmesan, the chives and the egg yolk to the potatoes, 3 tablespoons Parmesan, divided mix well and adjust the taste with salt and pepper. 2 tablespoons finely chopped scallions 1 tablespoon finely chopped chives 6. For the tomato stuffing: halve the cherry tomatoes, 1 egg yolk discard the seeds and dry the inside of the tomatoes with kitchen paper. Chop the tomatoes very finely, For the Tomato Stuffing: place them in a second bowl together with the rest of 1/2 cup cherry tomatoes the chopped scallions, cream cheese and crème fraiche. 3 tablespoons finely chopped scallions Adjust the taste with salt and pepper. 2 heaped tablespoons goat's cream cheese 2 heaped tablespoons crème fraiche continued on next page Yields: 8 servings | The Casual Veggie | www.whereismyspoon.co Stuffed Kohlrabi, Two Ways, continued

7. Scoop some of the flesh from the kohlrabi halves until they resemble nests. Set the flesh aside and use them to make a soup for instance. Place the scooped kohlrabies halves into a baking form. Fill four of the halves with the potato stuffing and the other four halves with the tomato stuffing.

8. Bake the kohlrabies for about 30 until the stuffing is golden brown and heated through. Serve with a green salad.

The Casual Veggie | www.whereismyspoon.co

Table of Contents Index  leafy greens

Arugula & Watermelon Salad 236

Green Hulk Chocolate Smoothie 238

Blueberry Pineapple Sneaky Green Smoothie 240 Spinach, raw 1 cup, 30g % Daily Value* Arugula Pesto 242 Calories 7 0% Total Fat 0.2 g 0% Total Carbohydrate 1 g 0% Dietary fiber 0.7 g 3% Slimmed Down Chicken & Sugar 0 g Protein 1 g 2% Spinach Pizza 244 Vitamin A 56% Calcium 3% Vitamin C 14% Iron 5% Vitamin D 0% Magnesium 6% Mushroom and Leafy Vitamin E 3% Phosphorus 1% Vitamin K 181% Potassium 5% 246 Green Dumplings Thiamin 2% Sodium 1% Riboflavin 3% Zinc 1% Niacin 1% Copper 2% Vitamin B6 3% Manganese 13% Folate 15% Selenium 0% Vitamin B12 0% Pantothenic Acid 0% Grow This sections covers all of the “leafy greens,” a rather huge category with many different varieties. Any plant whose leaf is the main constituent with no other edible parts is considered a leaf vegetable. The most popular are spinach, arugula, lettuce, and chard.

Most leaf vegetables grow without a central stalk, emerging instead as individual sprouts. If left unharvested, they’ll eventually grow a flowerstalk and set out seeds at the end of the growing season. Once a leaf vegetable sets out seeds the edible portion becomes too bitter to eat.

Different varieties of leafy greens are in season all year round.

Buy Look for brightly colored leaves with few yellow spots or holes. They should feel crisp and fresh. Avoid greens that are wilted or limp. Avoid packaged greens that have heavy condensation inside the bag. Those products will decay quickly.

Spinach ranked #7 on the EWG’s 2015 dirty dozen list for pesticide residue. If possible, buy organic spinach. No other specific leafy greens are on the dirty dozen list.

Store Greens tend to rot quickly when exposed to moisture. If you buy your greens in a plastic bag or container, place a paper towel between the plastic and the greens to absorb any moisture that condenses

If you buy unpackaged greens, wash them 3 or 4 times in a water bath, changing the water each time, to rinse away any dirt. Thoroughly dry the greens. Line a lidded container with paper towels and place the greens in the center. Close the lid and refrigerate Alternatively, you can lay out a roll of paper towel on the counter, spread out the lettuce, then roll the towel up into a log. Place that in a plastic produce bag and store in the fridge. Lettuce that has been well dried should last for 2-3 weeks in either method.

Prep Some folks say you should tear your greens into pieces rather than cutting them. Using a knife to cut your greens will cause bruising on the edges. If you’re trimming them to size for a recipe, the small amount of bruising wont matter. On the other hand, if you’re trimming the greens before putting them into storage, tearing the lettuce instead of cutting will help them to last a little longer.

The Casual Veggie | Leafy Greens

I’ve been eating my weight in watermelon this Directions summer so each week as I head to the farmers market it’s for sure that one of these large fruits 1. Add the Arugula evenly among 6 salad plates. makes it back home with me. This watermelon and arugula salad is a delicious and refreshing 2. Top each salad with feta, almonds and the side dish for the hot summer months. The sweet watermelon chunks juicy watermelon provides a nice contrast to the salty feta. This recipe is based on approximate 3. Drizzle each with olive oil and balsamic vinegar. Add measurements. It’s really up to taste and salt and pepper to taste. preference for how much of each ingredient to add on top of each salad. Here’s a simple and healthy salad to add to your summer menu.

Ingredients 5 oz. container of Arugula 4 oz feta cheese 1/3 cup slivered almonds 2 cups watermelon chunks olive oil balsamic vinegar salt and pepper

Yields: 6 servings | The Casual Veggie | www.keyingredients.me

Table of Contents Index  Family For Health Recipes

So you want your kids to eat spinach but can’t even get them look at it? Sneak in a whole cup of spinach into practically any smoothie and they won’t be able to even taste it. The spinach taste is easily masked in smoothies. And if you offer your kids chocolate for breakfast, how can they refuse?!!

Ingredients Directions 1 c almond milk or water 1. Put all ingredients in highspeed blender or Vitamix 1⁄2 cup ice 1 cup spinach, fresh or frozen (GREENS) 2. Blend and Enjoy! 2 tablespoon hemp seeds or protein powder (PROTEIN) 2 tablespoon chia seeds (FIBER) 2 tablespoon coconut oil or coconut butter (HEALTHY FAT) 1 tablespoon cacao powder 1 banana 34 drops stevia

Yields: 1-2 servings | The Casual Veggie | www.FamilyForHealth.com

Table of Contents Index  Treble In The Kitchen

Blueberries, pineapple and banana combine to Directions make a creamy, sweet and delicious treat. Adding a handful of greens will NEVER 1. Combine all ingredients in a large blender, and blend be detected in this healthy smoothie. until desired consistency.

2. Serve in a glass with a straw OR in a bowl with your favorite toppings (granola, nut butter, fruit, the Ingredients possibilities are endless!) 1 frozen banana 1/3 cup frozen blueberries 1/3 cup frozen pineapple 1 cup milk (any kind will do…I prefer almond or coconut) 1 scoop of your favorite protein powder 1-2 big handfuls of spinach

Yields: 1-2 servings | The Casual Veggie | www.trebleinthekitchen.com

Arugula is my favorite leafy green. These Directions peppery leaves go great in almost any salad, but have a distinct enough flavor that they can 1. Place walnuts and garlic into the bowl of a food totally stand out on their own. I like to make a processor and process until a crumbly paste forms. pesto with my extra leafy greens, and arugula is no exception! This pesto is peppery and garlicky 2. Add in the arugula (you might have to do this in and lemony, perfect for slathering on toast or batches, depending on the size of your food tossing with pasta and vegetables. Use processor), lemon juice, and olive oil. I like to start nutritional yeast to make it vegan, and feel free with 2 or 3 tablespoons of olive oil, then add more a to sub out some (but not all!) oil for water to tablespoon at a time, as needed. Mix until smooth and help thin the pesto without the fat. well incorporated.

3. Taste the pesto, then add nutritional yeast (if Ingredients desired) and salt and pepper to taste. Mix until incorporated. 5 cups arugula, packed 1 clove garlic 1/2 cup walnuts 3-4 tablespoons olive oil 2-3 tablespoons lemon juice 1/4 cup nutritional yeast or parmesan cheese (optional) Salt and pepper to taste

Yields: 1 cup | The Casual Veggie | www.TheInventiveVegetarian.blogspot.com

After trying this pizza, you won’t even miss Directions takeout! With its crispy thin crust, creamy ricotta, protein-filled chunks of chicken and 1. Preheat oven to 375°F. healthy dose of spinach, you’ll be left feeling full and satisfied. The best part is, it takes less than 2. Place pita on a baking sheet and drizzle olive oil over 20 minutes to prepare – perfect for those busy pita. Spread oil evenly over the surface. Top the pita weeknights! with marinara sauce and spread over the surface, leaving about half an inch around the edge.

3. Evenly distribute spinach and ricotta cheese on top Ingredients of the marinara sauce. 1 100% whole wheat pita 1/2 cup chopped cooked chicken breast 4. Drizzle balsamic vinegar over chopped chicken 1 tablespoons. balsamic vinegar breast and toss to coat. Distribute chunks of chicken 1/2 teaspoon olive oil evenly over the pizza. 1/4 cup marinara sauce 1/4 cup baby spinach 5. Top with a light sprinkle of parmesan cheese. 2 tablespoon light ricotta cheese Bake in the oven for 10 minutes or until the edges are 1 tablespoon shredded fresh parmesan lightly browned and crispy. Enjoy! cheese

Yields: 2-4 servings | The Casual Veggie | www.hauteandhealthyliving.com

Table of Contents Index  Wholly Goodness

Oh the beloved dumpling. These glorious little Directions parcels of deliciousness are avoided by some because they can be fiddly and time consuming 1. Place a large pot on a low heat and cover the to make. My way around this? Dinner parties. I bottom with a little sesame oil. (You really don't need prepare a big batch of dumpling mix and some much, as the mushrooms and green will release liquid sake, sit my guests around the dinner table and into the pot as they cook and prevent ingredients from play a game of 'make a dumpling, sip your sticking). Chop mushrooms into tiny pieces, adding to sake'. Try it. Hilarity is sure to ensue. the pot as you go. Finely chop your leafy green and add to the pot. Together with the mushrooms it will look like a lot at first but will shrink to a fraction of the size as it cooks. Ingredients sesame oil 2. Finely chop the spring onions, garlic, ginger and chilli, 2¾ cups brown mushrooms again, adding as you go. The pot should now be filled large bunch of a leafy green such as with a brown liquid from the mushrooms and leafy silverbeet, kale or spinach greens. Add sweet soy, sesame seeds and salt Increase 3-4 spring onions heat to medium and stir frequently until all ingredients 4 cloves of garlic are well cooked and some of the liquid has evaporated small knob of ginger off. fresh chilli to taste 2-4 Tablespoon sesame seeds 3. Wet the edges of a dumpling wrapper with your 1-2 Tablespoon sweet soy sauce / fingers. Place a teaspoon of filling on one half, fold the kejap manis uncovered half over the covered half, and squeeze the pinch of salt wrapper together with wet fingers to stick. You can 3 packets of frozen dumpling wrappers keep them in a half circle shape, or, to make cute little (60 sheets) guys like the ones pictured, keeping the folded edge in the middle, pull the corners towards each other and squeeze to stick together (you may need some extra water for this). I prefer this method because they take up less room and we can therefore cook more at once. ( Make sure uncooked dumplings are not touching or they may stick together)

4. To cook, first steam and then if you like, lightly fry in a little sesame oil. Serve with dumpling vinegar and fresh chilli. Any leftover dumplings can be frozen.

Yields: 60 dumplings | The Casual Veggie | www.wholygoodness.com

Table of Contents Index  mushrooms

Mushroom and Asparagus Risotto 250

French Onion and Portobello Mushroom Pinwheels 252+253

Mushroom Skillet Pizza 256+257 Mushrooms, white button 1 cup, 70g % Daily Value* Apple Gruyere Stuffed Calories 15 1% Total Fat 0.2 g 0% Mushrooms 260 Total Carbohydrate 2.3 g 1% Dietary fiber 0.7 g 3% Sugar 1.2 g Protein 2.2 g 4% Vitamin A 0% Calcium 0% Vitamin C 2% Iron 2% Vitamin D 3% Magnesium 2% Vitamin E 0% Phosphorus 6% Vitamin K 0% Potassium 6% Thiamin 4% Sodium 0% Riboflavin 17% Zinc 2% Niacin 13% Copper 11% Vitamin B6 4% Manganese 2% Folate 3% Selenium 9% Vitamin B12 0% Pantothenic Acid 10% Grow Botanically, mushrooms are not veggies, they’re a fungus! Mushrooms grow from spores, rather than seeds, and a mature mushroom can drop 16 billion spores! There are thousands of types of mushrooms, only some of which are edible. The most common kitchen mushrooms you’ll find are: White Button, Cremini (which are sold as baby portobellos but are actually mature button mushrooms), Portobello, Oyster, and Enoki.

Different types of mushrooms are available year round.

Buy The characteristics to look for will vary between different mushroom varieties. In general, their caps should be firm and all of the mushrooms in the bunch should have similarly shaped caps. Avoid mushrooms that seem limp, that have pitted tops, or that smell bad. Mushrooms should smell fresh and earthy.

Look at the bottom of the mushroom cap to make sure the gills look fresh and dry. Avoid any with wet or slimy gills.

Store Mushrooms need to breathe! The best way to keep them fresh is to store them in a paper bag in the refrigerator. Storing mushrooms in plastic will cause them to rot much more quickly. They should be kept dry. Mushrooms will last for 2-3 weeks. If you store them for a long period, they will eventually begin to dry out. Dry mushrooms are perfectly fine to eat, but they will need extra cooking liquid to rehydrate.

At the grocery store you'll usually find mushrooms in a styrofoam box wrapped in plastic. This helps to protect the delicate mushrooms during transport, but is not the best method to keep them fresh. When you get them home transfer the mushrooms to a paper sack and store them anywhere in the refrigerator. They don’t need to be in the crisper bin.

Prep Clean mushrooms by wiping them with a damp towel. Mushrooms have a propensity to soak up liquids and washing them in a bowl of water will cause them to bloat.

Mushrooms can be eaten raw or cooked. The stem is also edible, though it can become tough on larger mushrooms, especially if they have begun to dry out.

The Casual Veggie | Mushrooms

I used to get intimidated by risotto but once I Directions dove in and started making it, I realized it is an easy way to incorporate a variety of vegetables 1. Heat olive oil in a medium sized sauce pan over or use up what you have in your refrigerator. It medium heat. Add onion, mushroom, and 1/4 teaspoon is great as a side dish or could even pass for a salt. Cook for 5 to 10 minutes, stirring frequently, until light main course. The way the rice is cooked onion and mushroom are tender. when making risotto gives it a creamy and indulgent texture without adding any actual 2. Add rice and cook, stirring constantly, for 30 to 60 cream or butter. This recipe for a healthy and seconds to lightly toast the rice. delicious Mushroom and Asparagus Risotto will definitely convert you to a risotto fan. 3. Add wine and cook, stirring frequently, until the liquid is absorbed, approximately 5 minutes.

Ingredients 4. Add the broth, 1/2 cup to 1 cup at a time, stirring each addition frequently until the liquid is absorbed, 1 tablespoon olive oil approximately 5 minutes per addition. Continue adding 1/2 cup onion, diced broth until rice has expanded and is tender. 2 cups mushrooms, sliced 1 cup Arborio rice 5. Off heat, stir in asparagus, thyme, lemon zest, lemon 3/4 cup dry white wine juice, and Parmesan, if using. Season with salt and 3-4 cups vegetable or chicken broth pepper to taste. 3 cups asparagus, trimmed into 2-inch pieces 1/4 teaspoon dried thyme 1/2 teaspoon lemon zest 1 teaspoon lemon juice Salt and pepper 1/4 cup Parmesan, optional

Yields: 4 servings | The Casual Veggie | www.thedeliciousbalance.com

I call them French Onion just for the fact that Directions they taste exactly like French Onion Soup wrapped in beautiful, yummy puff pasty. The 1. Preheat your oven to 400°F. Prepare two sheet mushrooms add an extra savory dimension that pans. Place a piece of parchment paper on each sheet works perfect with the flavor of French Onion. pan. Set aside.

They’re so easy to prepare and the ingredients 2. In a medium skillet heat the oil and butter over are easily interchangeable. Play around with medium heat. Add the sliced onions to the pan and your favorite flavors with this recipe. season with salt to help bring out the sugars in the Caramelized onions pair well with anything onions to caramelize. Stir over medium heat until really. Wilted spinach would work really well edges of the onion are turning golden. Caramelizing here. I was thinking roasted butternut squash onions takes a good 20 minutes, stir until onions are and sage would be delicious and festive as well. golden brown. Since I tend to make these near the holidays, I try and pick ingredients in season. 3. Add the mushrooms and cook until tender and browned, about 5 minutes. Deglaze the pan with 2 tablespoons of cognac and scrape up any browned bits Ingredients on the bottom of the pan.

1 package Frozen Puff Pastry, thawed 4. Add the garlic and thyme stir until fragrant, about 30 2 tablespoons Olive Oil seconds. Season with salt and pepper. Turn heat off 2 tablespoons Butter and remove pan to cool slightly. Toss in chopped 1 large Sweet Onion, thinly sliced parsley to the onions and mushrooms. 1 package Baby Portobello Mushrooms, thinly sliced 5. Combine grated cheeses in a separate bowl. 2 tablespoons Cognac 2 cloves Garlic, minced 6. Lay 1 sheet of puff pastry on a floured surface and 1 tablespoon Thyme Leaves, chopped carefully roll it out to 10 by 12 inches. Make sure to 1 bunch Parsley, chopped keep your puff pastry chilled before using. It’s much 1/2 Sharp White Cheddar Cheese, grated easier to handle if you store in the fridge until you 1 cup Gruyere Cheese, grated need it. 1/2 cup Parmesan Cheese, grated Salt & Pepper 7. Whisk together the egg and tablespoon of water. 1 whole Egg, beaten Brush the puff pastry with the egg wash. 1 tablespoon Water

Directions continued on next page Yields: 12 pinwheels | The Casual Veggie | www.dashofsavory.com French Onion and Portobello Mushroom Pinwheels, continued

8. Add a layer of onions and mushrooms on the bottom, leave a 1/2 inch border on all sides. Top with grated cheeses. Roll up like a jelly roll. Cut into 8 – 12 (1/2-inch) slices with a sharp slicing knife.

9. Carefully place the round slices on two baking sheets. Pat down slightly to flatten and shape. Brush the tops with egg wash. Bake for 20 – 25 minutes or until the pinwheels are golden brown.

10. Allow to cool slightly before serving. Enjoy!

The Casual Veggie | www.dashofsavory.com

Table of Contents Index 

Killing Thyme I’m Dana - a food blogger with a healthy appetite, a taste for culinary adventure, a thirst for good beers, and an endless hunger for food photography. I try to deliver a balance of indulgent dishes as well as healthy ones. You'll also notice that I love to cook with beer. www.killingthyme.net Mushroom Skillet Pizza

The beautiful thing about pizza is that it’s versatile, so you can add in and substitute whatever you'd like here! But this one in particular is super delicious. Just saying. For sauce, I used my cauliflower cream sauce. It’s delicious, flavorful, garlic-y, and smooth – a perfect accompaniment for the sautéed mushrooms, artichokes, shallots, mozzarella, baby arugula and shaved fresh romano cheese. In making the cauliflower cream sauce, you end up with a huge batch and you’re really only going to use maybe 1 cup of it for this recipe, but that’s a good thing. That’s a good thing because you can use the cauliflower cream sauce later in the week for something else – like pasta. Having a large batch of this stuff is never a bad thing, man. I'm also thankful to have found yeast packets specifically for pizza dough. This dough is ready to go in 30 minutes and you don't need any high-tech appliances – just your bare hands! Easy peasy.

Ingredients Directions for the crust: You will need a 10-inch cast iron skillet for this recipe. 1 cup all-purpose flour 1/3 ounces, weight undissolved 1. For the crust: In a large bowl, combine the flour, Fleischmann's Pizza Yeast (see notes) pizza yeast, sugar and salt. Add the warm water and 1-1/2 teaspoon sugar the oil. Mix well, with your hands, until blended 3/4 teaspoons sea salt (approximately 1 minute). Add enough additional flour 2/3 cups very warm water (130°F) to form a soft dough, about 3/4 cup. 3 tablespoons olive oil 3/4 cups all-purpose flour (separate) 2. Knead the dough on a floured surface for approximately 4 minutes or until the dough is smooth for the toppings: and elastic-like. Add additional flour if needed. If the 1 tablespoon olive oil dough gets too sticky, rub some olive oil into the 1 tablespoon minced garlic palms of your hands. It’s an instant fix! 10 baby bella or cremini mushrooms, sliced 3. Pat the dough with floured hands and set aside to let sea salt and ground black pepper to taste it rise for approximately 30 minutes. Once the dough 1 cup cauliflower cream sauce has risen, pat it into the lightly greased cast iron skillet 1 cup mozzarella cheese, shredded working the dough out evenly and create a crust up 1/2 cups marinated artichoke hearts the edge of the skillet. 1 shallot, sliced olive oil for brushing 4. For the toppings: Heat olive oil in a saucepan on baby arugula medium heat. Add the garlic, and saute until fragrant. freshly shaved romano cheese Add the sliced mushrooms. Sprinkle with sea salt and

Continued on next page Yields: 2-4 servings | The Casual Veggie | www.killingthyme.net Mushroom Skillet Pizza, continued

ground black pepper, and saute on medium-low heat for approximately 10 minutes or until mushrooms become tender. Remove from heat.

5. For the pizza assembly: Preheat the oven to 425 F. Carefully spoon the cauliflower cream sauce evenly over the bottom crust of the pizza dough. Then layer evenly with half of the shredded mozzarella, the mushrooms, the artichokes, the remaining half of the shredded mozzarella, the scallions, and another drizzle of cauliflower cream sauce if desired. If you’d like, you can brush some olive oil on the outer crust.

6. Place the skillet on the lowest oven rack and bake for approximately 15 minutes or until the crust is brown and the cheese is bubbling. Remove from the oven and garnish with baby arugula and freshly grated Romano cheese.

Notes: Fleischmann’s Pizza Yeast: If you cannot find this particular yeast, you can definitely work with another dough recipe without an issue.

The Casual Veggie | www.killingthyme.net

Table of Contents Index 

Jeanie and Lulus Kitchen

Stuffed mushrooms are my favorite when it Directions comes to party bites. I love this version for Fall with sweet, crisp apples and luscious gruyere! 1. Pre-heat the oven to 350°F and line two sheet trays They are always the first to go at any gathering. with aluminum foil. Wipe down each mushroom with a damp paper towel to clean them off, do not rinse them off because it will make them water logged and soggy. Remove the stems to have a nice hollowed out place Ingredients for the stuffing. For Prepping The Mushrooms: 24 whole white mushrooms 2. Transfer the prepped mushrooms to the sheet trays. olive oil as needed for drizzling Drizzle each mushroom with a dash of olive oil and truffle sea salt as needed for sprinkling sprinkle each of them with a small pinch of truffle sea salt. Get the trays in the oven and roast the For The Filling: mushrooms for 10 minutes to really develop their 2 whole apples cored and diced small flavor. 1½ cups freshly grated gruyere cheese 1/2 cup seasoned breadcrumbs 3. In the meantime, make the filling. In a bowl combine 1 tablespoon apple sauce the apples, gruyere, breadcrumbs, apple sauce, 1/2 teaspoon cinnamon cinnamon, truffle sea salt and melted butter. Stir it 1 pinch truffle sea salt together thoroughly to make the glorious filling. 2 tablespoons melted butter 4. Take the mushrooms out when they are done roasting and stuff each one to the brim with the filling. Put the trays back into the oven to let the mixture meld and get bubbly while the mushrooms get super tender for 15 minutes.

5. When they're done, take the trays out and let the stuffed mushrooms cool and set for a couple of minutes. Then just serve and enjoy!

Yields: 24 mushrooms | The Casual Veggie | www.jeanieandluluskitchen.com

Table of Contents Index  okra

Quick Okra, Corn and Tomato Saute 264

Garlic Roasted Okra with Lemon Aioli 266

Four-Ingredient Okra Stir- fry 268

Okra Okra, Potato, and Chickpea 1/2 cup boiled, 80g % Daily Value* Calories 18 1% Tagine 270 Total Fat 0.2 g 0% Total Carbohydrate 3.9 g 1% Dietary fiber 2.0 g 8% Sugar 2 g Protein 1.5 g 3% Vitamin A 5% Calcium 6% Vitamin C 22% Iron 1% Vitamin D 0% Magnesium 7% Vitamin E 1% Phosphorus 3% Vitamin K 40% Potassium 3% Thiamin 7% Sodium 0% Riboflavin 3% Zinc 2% Niacin 3% Copper 3% Vitamin B6 7% Manganese 12% Folate 9% Selenium 0% Vitamin B12 0% Pantothenic Acid 2% Grow Okra grows on tall, leggy bushes. Okra plants have unique shaped leaves which have, on occasion, been mistaken for marijuana by authorities., though the plants are not botanically related. The cone shaped veggies grow on thick stems pointing upward. Most okra varieties are green, though a few have red skin. Colored okra will turn green when exposed to heat.

Okra is in season during the hot summer and early fall.

Buy Look for pods that are firm but not rock solid. They should have a slight give when squeezed. Okra should be dry to avoid rot. Avoid any that have wet or mushy tops. Okra comes in many different shapes and sizes. Tenderness and flavor doesn’t seems to change much with size.

Store Store whole okra pods in a paper bag in the refrigerator. They will last longer if they are able to breathe and are kept dry.

Okra also freezes well. Do not blanch before freezing. Okra becomes slimy when exposed to water. Spread the pods out on a metal baking sheet in the freezer for an hour. Transfer to a container for longer storage.

Prep Okra becomes slimy when exposed to water. No matter how long you cook it, okra that has been exposed to water will never loose it’s slime. Exposure to oil doesn’t cause as much sliminess.

Okra can be cut up ahead of time and stored in the refrigerator in an open air container until you’re ready to use them. Exposure to air will help to dry out the mucilage which causes sliminess.

The Casual Veggie | Okra

Table of Contents Index  Family Food On The Table

I have an important secret to share with you, so lean in. Ready? Okra is good for more than just breading and frying. No, really. I’m not just trying to be healthy here. Okra is good all on its own, when cooked properly. Okra gets a bad rap because of the slime factor. Trust me, I know all about it from making okra couscous for baby food, which I still make because my kids love the combo. Baffles me. The sliminess with okra happens when you cook it for a long time and it releases a gelatinous substance called mucilage, which is not a particularly tasty sounding word if you ask me. Sometimes that gumminess is good – it helps thicken gumbo, for instance. But otherwise, you don’t need it. When you quickly sauté sliced okra, you get a barely tender, delicious vegetable, no slime in sight. Plus, you get to actually taste the okra, not just fried breading. And y’all, okra is GOOD. It’s a Southern staple for a reason. We know and appreciate our veggies. Bonus? It’s super fast to cook this way! This simple summer side of okra, corn and tomatoes is ready in under 20 minutes and pairs great with anything you put on the grill. Give okra another go!

Ingredients Directions 2 teaspoons olive oil 1. Heat the olive oil in a large saute pan over medium 1/2 onion, diced small heat. Add onion and cook for 2-3 minutes, stirring a 1 clove garlic, minced couple of times, until slightly tender. Add garlic and 1 pound okra, ends trimmed and cut in cook another 30 seconds or so, until fragrant. 1/2-inch pieces 2 corn cobs, corn kernels cut off (about 2. Add okra and corn. Season with salt and pepper. 1 cup of corn kernels - can sub frozen) Cook 2-3 minutes, stirring regularly. 1 pint cherry tomatoes, halved kosher salt and freshly cracked black 3. Add tomatoes and season again with more salt and pepper, to taste pepper. I’m all about layering your seasonings. Cook 1/4 cup fresh basil or parsley (whatever another minute then turn off heat. ya got), roughly chopped Optional: hot sauce 4. Taste and adjust seasonings (add more salt, pepper and/or optional hot sauce as needed). Sprinkle with basil or parsley and serve hot.

Yields: 4 servings | The Casual Veggie | www.familyfoodonthetable.com

This is my absolute favorite way to eat okra. Directions Crispy on the outside yet tender on the inside then dipped into a lemon-y simple mayonnaise 1. Preheat oven to 425°F. sauce. 2. Rub cookie sheet with a clove of garlic until the sheet is fully covered with it's oils. Finely chop remaining garlic and set aside. Ingredients To make okra: 3. Wash okra, discard and remove stem ends and then 1 pound fresh okra cut okra long ways into 4-5 thin slices. Place okra into 1 Tablespoon olive oil a large bowl, drizzle in olive oil, add chopped garlic and 1 medium clove garlic toss together well. Spread out evenly onto the cookie 1/4 teaspoon sea salt sheet and place in the oven. Cook for 8 minutes, flip okra around and over and then cook for another 8-10 To make fresh aioli: minutes or until crispy. Remove from the oven. 1 large egg yolk 1 Tablespoon white vinegar 4. Sprinkle with sea salt and place in a serving dish. 1/2 cup vegetable oil Serve warm with a side of lemon aioli (see below) OR 1 medium lemon zest and juice Sprinkle lemon zest over the top and squeeze lemon over the okra. Alternate aioli: 1/2 cup mayonnaise 5. Lemon Aioli: Add egg to a food processor along 1 medium lemon zest and juice with lemon juice, zest, and vinegar and blend well. Slowly add oil into the egg mix and continue to blend together until rich and creamy. Once creamy, place into a serving bowl. Sprinkle top with lemon zest and serve on the side. (Alternatively, simply add lemon juice and zest to mayonnaise, stir well and serve on the side.)

Yields: 2-4 servings | The Casual Veggie | LocalSavour.com

Table of Contents Index  Omnivores Cookbook

The okra is quickly cooked in a peppercorn and Directions chili pepper infused hot oil until slightly charred on the outside. This recipe uses a simple 1. Heat oil in a wok (or nonstick skillet) over medium cooking technique - adding pungent spices and heat until warm. Add Sichuan peppercorn and cook herbs to hot oil before cooking, to infuse the oil until fragrant and dark, about 1 minute. Turn to lowest with a nice aroma. Think about the simple heat and use a spatula (or ladle) to scoop out the Spaghetti Aglio e Olio (pasta with garlic and oil). peppercorns and discard them. You only need the garlic infused olive oil and a pinch of fresh herbs to cook a very flavorful 2. Break chili peppers into 2 to 3 parts and add them dish. The dish has a smoky and spicy savory into the skillet. Stir a few times. flavor that is almost as good as a roasted one. It uses only five ingredients and takes five 3. Turn to medium high heat (high heat if using electric minutes to cook. Isn’t it a perfect dish for a busy stove) and add the okra to the skillet. Stir quickly to weekday? coat okra with oil, about 1 minute. Swirl in the soy sauce and stir to mix well. Cook and stir until the okra is cooked through and charred on the edges, 2 to 3 Ingredients minutes. If the skillet starts to smoke intensely, lower to medium heat during stir-frying. If you can’t hear the 1 tablespoon peanut oil (or vegetable oil) vibrant sizzling, turn back to high heat. 1 teaspoon Sichuan peppercorn 2 dried chili peppers 4. Transfer to a plate and serve warm. 10 (200 grams / 7 ounces) okra, chopped 2 teaspoons light soy sauce

Yields: 4 servings | The Casual Veggie | www.omnivorescookbook.com

While travelling around Morocco I fell in love with tagines. These conical cooking containers work magic into whatever you’re cooking inside, creating flavors that blend beautifully and food that is tender and delightful. I also love okra, possibly the most controversial of all vegetables. This dish is great because it combines okra with heartier vegetables to make a filling meal bursting with flavors. If you don’t have a tagine, this dish can be made in any heavy bottomed pot with a lid.

Ingredients Directions 1½ pounds okra, ends trimmed 1. Place okra in a large bowl with vinegar and a good 1/2 cup apple cider vinegar shake of salt. Let it sit for at least 30 minutes (take 1 pounds fingerling potatoes this time to prep everything else!), then drain and rinse 2 teaspoons olive oil off the okra. This should minimize the slime. Roughly 1 large onion, diced cut the okra into 2-4 pieces. 2 cloves garlic, minced 1.5 pound tomatoes, finely chopped (can 2. While the okra is soaking, heat the oil in the bottom also use from a can) of a heavy casserole dish, dutch oven, or tagine over 2 tablespoons tomato paste dissolved in medium to low heat. Add in the onions and saute for a 1 cup water few minutes until they are soft and sweating, then 1/4 cup minced parsley throw in the garlic. When the garlic is fragrant (it 1/2 teaspoon cinnamon should less than a minute), add in the tomatoes, tomato 1/4 teaspoon ginger paste in water, parsley, and spices and bring to a 1/4 teaspoon nutmeg simmer. 1/4 teaspoon ground cloves 1/4 teaspoon ground allspice 3. After simmering for about 10 minutes, add the 1½ teaspoon tumeric potatoes, okra, and chickpeas into the pot. Cover and 1 can chickpeas let it cook for 45 minutes to an hour, stirring Juice of one lemon periodically and adding more water if needed. Salt and pepper to taste 4. When the potatoes are fork tender and the sauce is nice and thick, taste for salt and pepper. Serve hot over rice, quinoa, or another grain of your choice, or even by itself.

Yields: 6 servings | The Casual Veggie | www.TheInventiveVegetarian.blogspot.com

Table of Contents Index  onions

Hawaiian Chicken Burgers 274

Roasted Kale Pesto Onions 276

A Healthier French Onion Soup 278

Three Onion Dip 280 Onion, sweet yellow 1/2 onion, 148g % Daily Value* Calories 47 2% Easy Pickled Red Onion Total Fat 0.1 g 0% Total Carbohydrate 11 g 4% 282 Dietary fiber 1.3 g 5% Sugar 7.4 g Protein 1.2 g 2% Vitamin A 0% Calcium 3% Vitamin C 12% Iron 2% Vitamin D 0% Magnesium 3% Vitamin E 0% Phosphorus 4% Vitamin K 1% Potassium 5% Thiamin 4% Sodium 0% Riboflavin 2% Zinc 1% Niacin 1% Copper 4% Vitamin B6 10% Manganese 6% Folate 9% Selenium 1% Vitamin B12 0% Pantothenic Acid 1% Grow Onions can be grown from seed or from sets, which are immature bulbs from the previous season that have been can be saved to regrow the following year. There are many kinds of onions. The most common ones you’ll see at the store are red, yellow, and white bulb onions. Occasionally you’ll find shallots, spring onions, and chives. Each onion has a unique oniony flavor.

Different kinds of onions are in season for most of the year. Bulb onions are harvested at the beginning of fall and spring onions come in season in early spring. When an onion is ready to harvest, it will start to push itself out of the dirt, like the onion in the photo.

Buy When buying onions, they should not smell strongly of onion! It sounds contradictory, but a strong onion smell can indicate that an onions is bruised and starting to rot. Onions should smell sweet and earthy with just a hint of onion.

Avoid bulbs that are soft, have moist skin, or deep cracks.

Store Store onions in a brown paper sack to keep them out of the light. They do best in a cool area of the pantry. The refrigerator is a little too cold and will cause them to develop an off taste.

Many people keep onions and potatoes together since they need the same storage conditions. Onions emit a gas as they “breathe” that will cause potatoes to sprout and become soft much quicker. Keep the two veggies separate for best results.

Prep Most recipes start with “chop onions” but they should start with “pull out the tissue box!” Onions emit a gas when they’re cut which causes our eyes to water. Some people are more effected than others and some varieties of onions are stronger than others. To limit your exposure to the gas, chill the onion in the freezer for a few minutes, then chop the top and bottom off the onion and leave the room. Seriously. The gasses will dissipate in a minute and you can come back to cut the rest of the onion in peace.

The Casual Veggie | Onions

Summertime is so great for barbecuing and Directions one of our favorite things on the barbecue are Hawaiian chicken burgers with onions and 1. Fire up your grill and get it good and hot. pineapple. The flavors of grilled onions and pineapple perfectly compliment one another 2. Combine the ground chicken with the teriyaki sauce, with a crunchy, tangy and sweet flavor that is salt, pepper, allspice and ground garlic in a bowl and very unique. Paired with a chicken burger mix it all together well with your hands. Form the these are perfection! mixture into 3-4 burger patties.

With only a few ingredients and some fresh 3. Chop up the onions and pineapple and go put onions and pineapple, these burgers can be everything on the grill at the same time. prepped and on the grill in just a manner of minutes. They are great all alone or in a true 4. If your grill is good and hot, flip everything after burger form with some buns. about 5 minutes. Cook the other side another 5 minutes or so until everything is grilled to your liking.

Ingredients 5. Make up your plate with some greens, add the chicken burger and top with the grilled pineapple and 1 lb organic ground chicken onions. Eat up! 2 tablespoons teriyaki sauce 1/2 teaspoon salt 1 teaspoon pepper 1 teaspoon allspice 1 tablespoons ground garlic 1 red onion, sliced into thin rounds 1/2 pineapple, sliced into rounds with the center removed Greens or buns

Yields: 4 servings | The Casual Veggie | www.realsimplegood.com

Roasted onions loaded with an easy yet flavor- Directions packed kale pesto. Serve them up as an appetizer or as a side dish. 1. Preheat over to 375°F.

2. Remove peels and ends from onions and slice into quarters. Remove the inside layers, leaving about 3-4 Ingredients layers of onion in each slice, creating a "boat". Brush 4 medium onions yellow, white or red the tops of each onion lightly with a little olive oil and 3 cups fresh kale lightly chopped or set aside. ripped into pieces 1 cup panko bread crumbs 3. Place kale, bread crumbs, parmesan cheese, olive oil, 1/4 cup parmesan cheese grated or garlic, and salt into a food processor or blender and shredded pulse together until pesto forms, about 20-30 1/4 cup olive oil plus a little extra for seconds. brushing 1 large clove garlic peeled and lightly 4. Spoon kale mixture into the prepared onion boats chopped and place them spread out evenly onto a cookie sheet. 1/4 teaspoon kosher salt Bake for 20-25 minutes or just until the outside edges get slightly golden in color. Remove from the oven and serve as an appetizer or as a side dish to your favorite meal.

Yields: 16 pieces | The Casual Veggie | www.LocalSavour.com

Table of Contents Index  Healthy Home Cafe

A recent trip to France inspired this recipe. The Directions secret to really good French onion soup is to caramelise the onions by cooking them slowly 1. Heat a large heavy-based pot (with a lid) over for a long time until they turn dark brown and medium heat When hot add onions, oil and butter and their flavour really intensifies. This incredibly stir for a few minutes to coat tasty soup is always served with a gruyere crouton, usually toasted white baguette with 2. Place lid on pot and cook over medium heat for up butter and gruyere cheese melted on top. My to 30 minutes until onions turn golden brown, but version is served with healthier rye sourdough remove lid and stir every few minutes to prevent toast, no butter, topped with melted gruyere (or onions from catching on the bottom and starting to other Swiss style cheese). Make sure you put burn. If they do start to stick, add a little water the toast in the soup for a few minutes so it As the onions start to turn dark brown, use the wine, a soaks up some soup and becomes soft and little at a time to pick up the tasty brown bits that may trust me, very delicious! be stuck on the bottom of the pan (this is called de- glazing!)

Ingredients 3. When the onions are a deep golden brown, add the flour and cook for a few minutes, then add the stock For the soup: slowly and gradually to prevent lumps from forming 5 medium brown onions, sliced (I used a Bring to the boil, then turn heat off mandolin to slice these) 1 tablespoon + 1 teaspoon extra-virgin 4. Toast bread, then top with cheese and grill until olive oil melted Serve soup topped with bread, pepper as 1 tablespoon + 1 teaspoon butter desired and sprinkled with parsley 1/2 cup dry white wine 2½ tablespoons plain flour 4 cups stock (I use a beef-flavoured vegetarian stock!)

For the garnish: fresh parsley, finely chopped freshly ground black pepper sourdough rye bread gruyere (or swiss style) cheese

Yield: 4 servings | The Casual Veggie | www.healthyhomecafe.com

White onion, shallot, and chives are the onion stars of this dip flavored with a hit of Worcestershire and smoked salt. The base of three onion dip is a mix of homemade mayonnaise and coconut milk. You can also use a plain Greek yogurt for a little extra tang or sour cream if you like a little dairy in your life. Serve this up with a colorful blend of exotic veggie chips for a beautiful presentation. Now let’s get dippin’!

Ingredients Directions 1/2 cup mayonnaise 1. Sauté white onion and shallot in saucepan with a bit 1/4-1/2 cup coconut milk, dairy milk, of olive oil until they become translucent. Greek yogurt or sour cream, or a combo (to desired consistency) 2. Combine all ingredients together in a small dish and 1/2 white onion, finely diced stir to combine. 1 shallot, finely diced 1 tablespoon chives 3. Serve with your favorite veggie chips or other 1 clove garlic, minced dippers! 1½ teaspoons worcestershire sauce 1/2 teaspoon smoked salt (regular salt is fine too) 1/8 teaspoon pepper

Yields: 1¼ cup The Casual Veggie | www.cookingupclean.com

Table of Contents Index  Parsley and Pumpkins

Hi I’m Mollie, the creative entrepreneur behind Parsley and Pumpkins and The Casual Veggie Cookbook. Through my blog posts, newsletters, and collaborative cookbooks I’m here to empower you to take control of your food, while making it all feel like second nature! www.parsleyandpumpkins.com Easy Pickled Red Onion

I categorically did not like onions for most of my Directions life. They were the one vegetable that I absolutely would not eat. I could detect the 1. Slice the top and bottom ends off the red onion. Let slightest trace of chopped shallot or onion the onion hang out for a few minutes while you do powder in a meal and would consider the whole other things so that the gasses can dissipate. thing ruined. It wasn’t until I started paying more attention to my health and eating more 2. Peel the skin off the onion and use a mandolin or vegetables that I decided to give onions another sharp knife to cut the onion into thin rings. Use your try. These pickled red onions were a big help! fingers to separate the rings. They’re sweet and tangy, the perfect compliment to a beet and goat cheese salad, or 3. Clean and sterilize the glass jars with hot soapy any meal that needs some extra depth. They’re water. Dry thoroughly. Peel the garlic cloves and smash easy to make and last a very long time in the them with the side of a knife. Place half the garlic, refrigerator. peppercorns, and cloves into each jar. Stuff the jar with the onion slices.

Ingredients 4. Place the water, vinegars, and salt in a saucepan and bring to a boil. Pour the hot liquid into the packed jars. 1 large red onion Put the lid on the jars and screw down tight. 1/2 water 1½ cups white wine vinegar 5. Wait until the jars have cooled before putting them 2 tablespoons apple cider vinegar in the refrigerator. Onions will be ready to eat in 2 1 teaspoon salt weeks. 2 teaspoons whole peppercorns 4 whole cloves 2 cloves of garlic 2 glass 1/2 pint jars with lids

Yields: 2 half pint jars | The Casual Veggie | www.parsleyandpumpkins.com

Table of Contents Index  parsnips

Garlic Rosemary Parsnip Fries 286

Raw Rainbow “Noodles” 288

Velvety Mashed Parsnips 290

Parsnip & Great Northern Parsnips Bean Soup with Sage 292 1/2 cup boiled, 78g % Daily Value* Calories 55 3% Total Fat 0.2 g 0% Sausage Parsnip Breakfast Total Carbohydrate 13.3 g 4% Dietary fiber 2.8 g 11% Casserole 294 Sugar 3.7 g Protein 1 g 2% Vitamin A 0% Calcium 3% Vitamin C 17% Iron 3% Vitamin D 0% Magnesium 6% Vitamin E 4% Phosphorus 5% Vitamin K 1% Potassium 8% Thiamin 4% Sodium 0% Riboflavin 2% Zinc 1% Niacin 3% Copper 5% Vitamin B6 4% Manganese 11% Folate 11% Selenium 2% Vitamin B12 0% Pantothenic Acid 5% Grow Parsnips are root veggies related to carrots and parsley. They can take as long as 180 days to grow from a seed into a full sized root. The flavor of parsnips improve with cold weather. They’re a winter crop and should be exposed to freezing temperatures at least a month before harvesting.

Parsnips are available through winter into early spring.

Buy Most parsnips are cream colored with slightly puckered skin. The tops of parsnips tend to be larger than the ends. Look for parsnip roots with an even coloring and fairly smooth skin. Parsnips tend to grow shoots so don’t be surprised if some of them have lots of arms and legs!

Parsnips should feel light for their size. They’re not as dense as carrots and will, in fact, float.

Store Parsnips will rot quickly when exposed to moisture. Don’t wash them before storage. Pat them dry and place them in a plastic produce bag in the crisper bin. Parsnip roots will stay fresh for a few weeks.

If you often use parsnip puree in soups, you can freeze the puree in an ice cube tray, then pop them out and store them in a container or bag.

Prep Overly mature parsnips can have a woody center and thick skin. Cut a slice off the thickest end of the parsnip to see how woody the center is. If you think it’s too tough to cook, cut the parsnip into smaller lengths of 2-3 inches, then cut each side of the parsnip, leaving a square core left over.

A lot of flavor and nutrition is in the skin. If you prefer the peel the parsnip for a smoother consistency in mashes and purees, you can save the skin to make stock or broth later on.

The Casual Veggie | Parsnips

Have you ever used parsnips in place of Directions potatoes? We do, pretty often! These fries are a great potato-free remake. Garlic and rosemary 1. Preheat your oven to 400°F. Line a baking sheet are one of our favorite flavor combinations, and with foil or parchment paper. these garlic rosemary fries are a tasty side with just about any protein. You'll want to make sure 2. Cut you parsnips into small shoestring pieces and you cut the parsnips in smaller, like-sized place in a mixing bowl. Drizzle the fries with avocado pieces, similar to shoestring fries. This will help oil and toss until they are coated. them to cook evenly and crisp up nicely. 3. Add the garlic and rosemary to your bowl and continue tossing until everything is combined. Add salt and pepper to taste. Ingredients 1-2 large parsnips (or 2-4 smaller ones) 4. Spread the fries out on your baking sheet in an even 1 tablespoons avocado oil (we didn't use layer. Bake for 15-20 and then take them out to toss it but grassfed butter would be yummy the fries around a bit. Place them back in the oven and too) bake for another 15-20 minutes, until they reach your 3-6 cloves of garlic (we used 6 because desired crispiness. we are garlic fanatics) 1 tablespoons rosemary (fresh if you have it, it makes such a difference) salt and pepper

Yields: 2-4 servings | The Casual Veggie | www.realsimplegood.com

Table of Contents Index  Craving Something Healthy

Who says noodles have to be cooked and Directions starchy? Ever since I discovered the wonders of spiralized or shredded vegetables, I’ve been 1. Peel and shred the vegetables and apple using a hooked on “noodle” vegetables salads like this mandolin or other shredding tool. one. They’re creative and fun to eat, and a great way to get extra vegetables into your diet. I love 2. Peel the ginger and shred about a tablespoon (or using rainbow carrots for an extra punch of more or less to taste). color in this recipe, but if you can’t find them, regular orange carrots will work just fine. 3. Slice the scallions on the diagonal, into 2-inch pieces, and then slice each piece in half the long way. Place everything in a bowl, toss with pecans and combine well. Ingredients 2 large orange carrots 4. Mix together vinegar, syrup, olive oil and season 2 large maroon carrots with salt and pepper to taste. Pour dressing over salad 1 medium parsnip and toss to coat well. Refrigerate for about 30 minutes 1 large sweet apple to let flavors develop, and serve. 1 piece of fresh ginger, about 2-inches long 3 scallions 1/4 cup toasted pecans, chopped 1 tablespoons apple cider vinegar 1 tablespoons maple syrup 2 tablespoons olive oil kosher salt and pepper

Yields: 4 servings | The Casual Veggie | cravingsomethinghealthy.com

I debated on posting this recipe because I didn't Directions know if it counted as one. It is so ridiculously simple and easy to make, but my family and 1. Roughly chop the parsnips. Place them in a pot with friends love it when I make it for them. Mashed garlic cloves, and cover everything with coconut milk. parsnips are great for the holidays in place of Add water if the parsnips are not covered completely. mashed potatoes, if you want something a little lighter and different, and there's a slight natural 2. Bring to boil, then turn the heat down low and let it sweetness to them that makes taste more like simmer for 15 minutes or until parsnips can easily sweet potatoes. Make it a staple on pierce through a fork. Add salt and pepper. Thanksgiving and Christmas menus and don't tell the guests that it took less than 30 minutes 3. Blend everything with an immersion blender, or put to make! all the contents in a food processor and blend until smooth. Taste and add more salt and pepper, if needed.

4. Transfer to a serving dish and eat! Ingredients 1 pound parsnips 1 13.5oz can full fat coconut milk 2 garlic cloves Water, if needed Salt & pepper, to taste

Yields: 4-6 servings | The Casual Veggie | primalhealthwithjean.com

Table of Contents Index  Poppies and Papayas

Selva Wohlgemuth, MS, RDN is an integrative and functional dietitian with a mission to help others optimize their wellness through nutrition. Check out her blog for healthy and inspiring recipes and holistic nutrition information. www.poppiesandpapayas.com Parsnip & Great Northern Bean Soup with Sage

Pass over the carrots and grab the parsnip! This Directions often overlooked delight is sweeter than a carrot and packs a nutrient punch. Pureed in this 1. In a large pot over medium heat add 3 tablespoons sweet and salty soup, parsnips along with great olive oil, chopped onions, celery, apple, garlic, fresh sage northern beans, makes this creamy soup a well- and marjoram. Stir. Add the salt and pepper. Stir balanced vegan meal. Top with caramelized occasionally and allow veggies to sauté until fragrant, onions and roasted walnuts for extra flavor that about 5 minutes. will warm you through and through and satisfy your senses. 2. Add the parsnips and the vegetable broth. Allow the stock to simmer about 20 minutes until the parsnips are soft to the bite.

Ingredients 3. Meanwhile sauté yellow onions for garnish until 2 medium parsnips, peeled and chopped golden brown. Roast walnuts in a preheated oven for 8 1/2 large yellow onion, diced minutes at 350°F. 1 medium apple, peeled, cored, and chopped 4. Add the great northern beans and with an immersion 3 stalks of celery, chopped blender, blend the soup until smooth. If you do not 4 cloves garlic, minced have an immersion blender, transfer soup into a food 1 15oz can of Great Northern Beans, processor or blender to puree. Make sure not to fill drained and rinsed your blender too much otherwise it will overflow with 4 cups vegetable broth soup! You may have to do it in two batches. 3 tablespoons extra virgin olive oil 1½ tablespoon finely chopped fresh sage 5. Add fresh lemon juice, apple cider vinegar, and fresh 1/2 teaspoon marjoram nutmeg to taste. 1/2 teaspoon salt 1/2 teaspoon pepper 6. Serve garnished with sautéed onions and roasted juice of 1/2 lemon walnuts. With bread and a side salad this soup will 1/4 teaspoon apple cider vinegar become a whole meal Freshly grated nutmeg to taste Roasted walnuts 1/2 yellow onion, sliced, sautéed in 1 tablespoon olive oil

Yields: 10 cups | The Casual Veggie | www.poppiesandpapayas.com

Even though most people don’t eat parsnips, we Directions get a ton of compliments on the flavor of this sausage parsnip breakfast casserole. The best 1. Preheat your oven to 375°F. part is, it is easy to make with only five ingredients and it can feed a large group. 2. Place a large skillet over medium heat. Add the sausage and cook until browned. If you haven’t tried using parsnips as a potato substitute, you should really try them out. They 3. While the sausage is cooking, grate the parsnip and have a slightly sweet flavor that goes really well chop up the mushrooms to have them ready. with eggs and sausage or bacon. Plus, a casserole be a great way to make breakfast for 4. Crack your eggs into a large bowl (you will be the whole family (or more) and fit a lot of adding everything else to this bowl later) and whisk nutrition all in one dish. It is even great for them well. preparing the night before and simply cooking in the morning while you get ready for the day. 5. Once the sausage is browned, remove from the skillet and set aside in a bowl for later.

Ingredients 6. In the same pan, add in the parsnip, mushrooms and greens. Sprinkle with salt and pepper. Sauté, stirring 1lb of sausage occasionally, for five minutes. Remove from heat. 1 medium parsnip, grated 1½ cup mushrooms, chopped 7. Add everything into a 7x11 baking dish and place it 3 large handfuls of greens (spinach, kale, in the preheated oven. Cook for 35-40 minutes (until chard) the eggs are cooked through) and let it cool for 5 12 eggs minutes before serving. Enjoy your breakfast and any Salt & pepper, to taste leftovers.

Yields: 8 servings | The Casual Veggie | www.realsimplegood.com

Table of Contents Index  peas

English Pea Soup with Lemon Creme Fraiche 298

Leek and Pea Frittata 300

Tarragon Pea Salad with Shallots and Bacon 302

Pea and Fava Bean Crostini Peas 304 1 cup boiled, 160g % Daily Value* Calories 134 7% Total Fat 0.4 g 1% Total Carbohydrate 25 g 8% Dietary fiber 8.8 g 35% Sugar 9.5 g Protein 8.6 g 17% Vitamin A 26% Calcium 4% Vitamin C 38% Iron 14% Vitamin D 0% Magnesium 16% Vitamin E 1% Phosphorus 19% Vitamin K 52% Potassium 12% Thiamin 28% Sodium 0% Riboflavin 14% Zinc 13% Niacin 16% Copper 14% Vitamin B6 17% Manganese 42% Folate 25% Selenium 4% Vitamin B12 0% Pantothenic Acid 2% Grow There are three main kinds of peas; garden peas, snow peas, and sugar snap peas. All three have similar growth habits. They grow on vines which are trellised or on small bushes reaching 2-3 feet tall. The shells of snow peas and sugar snap peas are eaten along with the tiny seeds inside. The shell of garden peas is very tough and not often eaten.

Peas are available during the spring. They grow well in cool weather when temperatures range between 45 and 80°F.

Buy When buying any kind of pea look for firm, velvety soft pods with a bright green color. Avoid pods that look puffy or wet.

Sugar snap peas should be crisp. They should snap in half when bent. Snow peas will be more flexible but should also snap when bent all the way in half.

Imported sugar snap peas ranked #11 on the EWG’s 2015 dirty dozen list for pesticide residue. If possible, buy organic sugar snap peas.

Store Keep peas dry and cool. Sort through the peas before storage to remove any left over pieces of vine or leaves. If your purchase organic peas, look over each pod before storing. Discard any pods that have a small hole just beneth the bulge of the last pea in the pod. It may indicate that a caterpillar has chewed his way into the pod and eaten (or is currently eating) the peas! The rest of the bunch will be perfectly fine.

Store fresh pods in a container in your refrigerator. They’re sensitive to pressure so avoid placing them in a bag underneath other produce. Store them with a paper towel on top to catch any condensation that may form.

Prep Rinse garden peas under running water before shelling them. To access the peas inside, snap off the top and bottom end. One of the ends will likely pull up a small string that runs the length of the pea pod. Pull the string down like you’re unzipping the pod. Use your fingers to open the pod and remove the peas inside. You can snap the ends and pull the string off of sugar and snow peas as well if you’d like, but it’s not necessary.

The Casual Veggie | Peas

When I hear the words "pea soup", two things Directions, continued come to my mind: split pea soup, and baby food. Thankfully, this is neither of those things... 2. Remove the peas from the pot with a skimmer or in fact, far from it. It is light, bright, and packed slotted spoon, and place them directly into the ice bath. with fresh pea flavor. Think super sweet peas This will stop the cooking, and help preserve their picked straight off the vine, only better. If you bright color. Return the water to a boil and repeat with grow your own peas, this is the perfect way to the rest of the peas. give them center stage. If you don't have access to fresh, fear not! Frozen peas make this 3. Drain the cooked peas from the ice water, and add dish easy-peasy to prepare, without sacrificing them to a blender or food processor. Add 1/2 cup flavor. Top it off with a drizzle of lemon infused fresh water, and puree until completely smooth. If the creme fraiche and olive oil, and this soup mixture is too thick to blend, add more water as cannot be beat! needed.

4. Pass the puree through a tamis or fine mesh sieve. Ingredients (This step is optional, especially if you have a really powerful blender, but I prefer the consistency of the 3 1/2 lbs fresh peas, shelled (or 3 1/2 soup once it's been sieved). Use a scraper or rubber cups frozen peas) spatula to press all the liquid through. 3 quarts water

1/2 cup sugar 5. Taste, and adjust the seasoning if necessary. If the 1/2 cup kosher salt consistency is too thick, add more water to thin as 1/2 cup water, plus more as needed needed. Optionally, stir in a tablespoon or so of good 4 oz. creme fraiche quality olive oil, to enhance the velvety texture of the Zest of one lemon soup and add flavor. 1 tablespoon juice

drizzle of good quality olive oil, optional 6. Soup can be chilled in the fridge and served cold, or Pea shoots for garnish, optional warmed on the stove before serving.

7. When you're ready to serve, whisk together the Directions creme fraiche, lemon zest, and lemon juice. Serve alongside the soup, or drizzle it over to garnish (creme 1. Bring water, sugar, and salt to a boil in fraiche can be thinned with a bit more lemon juice, or a large pot. Add half of the peas, and boil water, as needed to create a drizzleable consistency). for 6-8 minutes for fresh, or 4-5 Garnish with fresh pea sprouts, and serve. minutes for frozen, or until tender. Fill a bowl with ice water, and have it standing by for when the peas are done cooking. Yields: 4-6 servings | The Casual Veggie | www.willcookforfriends.com

Make this wonderfully flavorsome frittata using Directions as much fresh herbs as you can. For this dish I used a huge bunch of mixed herbs like parsley, 1. Clean the leek and cut it into thin rings. Set aside. chives and oregano. To make this complete I Chop all the herbs finely. took another few sprigs of sage, basil and thyme. The sweetness of the leeks and peas 2. Preheat the oven to 350°F. will be perfectly paired by the aroma of all these fresh herbs. 3. Beat the eggs in a bowl, add the milk, 3 tablespoons of the grated Parmesan and nutmeg. Adjust the taste generously with salt and pepper.

Ingredients 4. Melt the butter in a large pan and cook the leeks for 1 thin leek a few minutes until bits of it are golden brown. Add 1 cup frozen peas, defrosted the peas and herbs. Mix well. 1 large bunch of parsley, chives and oregano 5. Add the egg mixture, turn the heat to low and let the a few sprigs of each thyme, basil eggs cook until the bottom side sets but the top is still and sage uncooked. Sprinkle with the remaining Parmesan. 8 eggs 1/2 cup milk 6. Wrap the handle of your pan in aluminum foil if 4 tablespoons freshly grated necessary (if there is plastic on it, if the pan is oven Parmesan, divided proof you don't need to the foil) and place the pan in a dash of nutmeg the hot oven. Finish cooking the eggs for about 15 salt and pepper minutes or until set on top and golden brown. You can 1 tablespoon butter also place the eggs under the hot grill and leave them for about 5-6 minutes or until golden brown and set on top.

7. Serve with a green salad and ciabatta (or any other bread).

Yields: 4-6 servings | The Casual Veggie | www.whereismyspoon.co

When my son's girlfriend brought me this big bag of snow peas and another bag of snap peas my mind started going all over the place. Most of the snap peas were eaten raw before any game plan could be dawn up for those and that is OK. But I knew I wanted to make a nice cool side dish for steak night. We have actually had a record summer this year in Washington. 40+ days with no measurable rain, and temps in the 70's to 80's. So outdoor dining has been happening quite a bit. So the BBQ was fired up, we did some baked potatoes and steaks on the grill and I whipped up this cool crisp salad. I am trying very hard not to say good-bye to summer, but if I had to, this is the meal I would do it with!

Ingredients Directions 1 pound snow peas 1. Thinly slice the snow peas lengthwise. 1 shallot, minced 4 slices of bacon 2. Fry the bacon until crispy, then crumble. 1 teaspoons Dijon mustard 2 tablespoons champagne vinegar 3. In a large bowl, whisk together mustard, vinegar, and 1/4 olive oil oil. Season with salt and pepper to taste. 2 tablespoons fresh tarragon leaves, chopped 4. Add the shallot, snow peas, tarragon and bacon. Stir Salt to combine. Pepper

Yields: 4 servings | The Casual Veggie | www.bobbiskozykitchen.com

Table of Contents Index  Parsley and Pumpkins

Peas and fava beans go perfectly together! Directions They’re both available in early spring. The light, earthy flavor of the fava beans helps to balance 1. To shuck the fresh fava beans, grip the little nubbins the sweetness of the peas. But, my husband at the smaller end of the pod and pull down like a ha-ates peas, so we rarely have them. His issue zipper. Use your thumb to open the pod. Remove the is with the texture so I decided to try something seeds. different. Intstead of leaving them whole, the peas and fava beans have been slightly 2. Bring a small pot of water to boil. In the meantime, mashed with a fork, leaving them mostly in tact prepare a second bowl of ice water and set it aside. but still mixed together. Success! We finally Add the fava beans to the boiling water, wait 20 found one recipe for peas that we both like! seconds. Use a slotted spoon to lift the fava beans out of the boiling water and into the bowl of ice water.

Ingredients 3. When the beans have cooled enough to touch, pinch them between your fingers to slide the dark green 1 long baguette, about 2-3 inches in beans out of their light green skins. Set aside. diameter 4 ounces block feta 4. Heat a heavy skillet over medium heat. Add frozen 1 pound fresh fava beans peas and cook until they’ve warmed up and extra 1 cup fresh or frozen peas water has evaporated. 3 tablespoons grass-fed butter a few sprigs of mint or fennel fronds 5. Turn heat down, add butter, fava beans, fresh herbs, pepper and pepper. Saute until some color develops. Turn heat olive oil to drizzle down and let cool.

6. Cut the baguette into 14 pieces. Cut the block of feta into 14 thin slices and top the bread. Drizzle generously with olive oil.

7. Move the peas and beans to a cutting board and smash them with the tongs of a fork. Top the crostinis with the smashed peas.

Yields: 14 crostini | The Casual Veggie | www.parsleyandpumpkins.com

Table of Contents Index  potatoes

Mashed Cauli-Potatoes 308

Breakfast Hash with Potato and Spinach 310

Spicy Roasted Potato Burrito Bowl 312

Chicken Hash Over Baked Potatoes, with skin Potato 314 1 medium potato, 173g % Daily Value* Calories 161 8% Total Fat 0.2 g 0% Total Carbohydrate 36.6 g 12% Shepherd-less Pie 316+317 Dietary fiber 3.8 g 15% Sugar 2 g Protein 4.3 g 9% Persian Potato Patties 320 Vitamin A 0% Calcium 3% Vitamin C 28% Iron 10% Vitamin D 0% Magnesium 12% Vitamin E 0% Phosphorus 12% Vitamin K 4% Potassium 26% Thiamin 7% Sodium 1% Riboflavin 5% Zinc 4% Niacin 12% Copper 10% Vitamin B6 27% Manganese 19% Folate 12% Selenium 1% Vitamin B12 0% Pantothenic Acid 7% Grow Potatoes are a type of root vegetable called tubers. They grow in a matrix of underground roots attached to a large plant above ground. One potato plant will grow anywhere from 3-10 potatoes depending on type, and growing conditions. Although potatoes don’t need to be pollinated like tomatoes do, they set out beautiful flowers in white, pink, red, or purple.

Potatoes are in season during fall and winter.

Buy Look for firm potatoes with no soft spots. Uneven coloring is fairly normal, but avoid any that look water damaged or bruised. Avoid potatoes that have begun sprouting or that have any green skin. Sprouting indicates that the potato is trying to grow a new plant which will change it’s taste. Potatoes can develop green skin when exposed to sunlight. The green skin contains a toxin which is poisonous. Don’t eat the green ones!

Potatoes rank #12 on the EWG’s 2015 dirty dozen list for pesticide residue. If possible, buy organic potatoes.

Store Keep potatoes dry. If you purchase bagged potatoes, dump them all out when you get home and make sure there’s no condensation inside the bag. Wipe it dry if necessary and return the potatoes. If the bag does not have air holes, add a few yourself to allow air flow.

Potatoes last longest in a cool area of the kitchen. Your refrigerator is slightly too cold which will cause the potato to turn it’s starch into sugar, leaving you with a weirdly sweet potato.

Many people keep onions and potatoes together since they need the same storage conditions. Onions emit a gas as they “breathe” that will cause potatoes to sprout and become soft Keep the two veggies separate for best results. Interestingly, potatoes and apples do well together in storage.

Prep Wash your potatoes well before eating. Even if you don’t eat the skin, simply peeling the skin off can transfer bacteria to the flesh underneath. A good scrub with running water will do it. Most of the dietary fiber and about half the nutrients are contained in the potatoes skin. If you don’t like to eat the potato skins, you can save them to make broth or stock.

The Casual Veggie | Potato

Table of Contents Index  Family For Health Recipes

For when you just can’t get the kids to buy into cauliflower mashed potatoes! In this recipe, we combined the best of both worlds and snuck in some healthy liquid gold, AKA bone broth, to boost its vitamins and nutrients. And for those kids with food allergies, like ours, bone broth lines their gut and helps seal their leaky gut so that inflammation and allergic reactions are minimized. Use your homemade bone broth or buy Homemade Gut Healing Bone Broth from Pete’s Paleo or Pacific Foods makes a boxed bone broth available at health food stores. The key is that the bones you use to make the broth are organic and grassfed so that they can help make tummy’s healthier.

Ingredients Directions 6 Yukon gold potatoes 1. Steam cauliflower and mash using a potato masher 1 whole cauliflower 1⁄4 cup bone broth 2. Boil Yukon gold potatoes and mash 34 tablespoon butter or ghee 1 teaspoon salt 3. Mash cauliflower and potatoes into a bowl using a potato masher

4. Add bone broth to bowl

5. Stir contents of bowl until thickened and broth has been absorbed entirely

Yields: 6-8 servings | The Casual Veggie | www.FamilyForHealth.com

Veggies for breakfast? Have you gone mad? Directions Nah, I just needed a little break from all the grains that I've been eating. So I gathered what 1. Preheat oven to 425 F. I had in the house and whipped together this savory breakfast with what I had on hand. And 2. Put the potatoes, yams, olive oil, salt and pepper in a man was I happy with the result! This nutrient large bowl and toss to coat evenly. Spread in a single dense hash has very quickly become my new layer on a sheet pan. Roast in oven for 30 breakfast obsession. minutes until pierced easily with a fork, stirring once halfway thru.

3. Meanwhile, arrange bacon slices on a cooling rack Ingredients placed inside of second sheet pan (see above) and 3 white potatoes (3 cups), cut into small roast in oven for about 20 minutes. Remove from cubes oven and let cool slightly. Dice the cooked bacon into 2 medium yams (5 cups), cut into small half-inch pieces. cubes 2 Tablespoons olive oil 4. Toss the bacon and potatoes together and serve 1/4 teaspoon salt over a handful of the baby spinach. 1/8 teaspoon pepper 8 oz pre-sliced bacon handful of pre-washed baby spinach

Yields: 4 servings | The Casual Veggie | www.myhappybelly.com

This Spicy Roasted Potato Burrito Bowl has Ingredients, continued been a longtime favorite in my house. I originally made it one day when I was craving a 1 teaspoon cumin burrito bowl, but there was not a grain of rice to 1/2 teaspoon red chili flakes be found in my kitchen. Alas, I stumbled upon a 1/2 teaspoon salt bag of potatoes and decided they would do as 1/2 lime, juiced the base for my bowl. Little did I know I was 1 small avocado, diced about to taste pure magic! The crispy, spicy 1 large tomato, diced potatoes paired with the traditional burrito bowl salsa, optional ingredients were absolutely meant to be. Not to mention, this bowl is naturally vegan and gluten free. I’ll call this one a win!

Directions Ingredients 1. Preheat the oven to 400°F. Toss chopped potatoes with 1 tablespoon olive oil, chili powder, cumin, salt, and For the potatoes: pepper in a large mixing bowl. Spread potatoes over a 2 small sweet potatoes, cut into 1/2 inch large baking sheet and bake for 30 minutes, until crispy cubes on the outside and tender on the inside. Toss potatoes 2 small yukon gold potatoes, cut at least once during baking time. into 1/2 inch cubes

1 tablespoon olive oil 2. Meanwhile, saute diced onion in olive oil over 1 teaspoon cumin medium heat. Once the onion is translucent, add in 1 teaspoon chili powder chopped zucchini and saute for another 5-6 minutes. 1/2 teaspoon garlic powder When the zucchini is tender, add in the black beans and 1/2 teaspoon salt spices (cumin, chili powder, chili flakes, and salt) and 1/2 teaspoon pepper cook over a low heat for a few minutes. Squeeze half

a lime over the beans and veggies mixture and set For the burrito bowl: aside. 1 tablespoon olive oil

1 small yellow onion, diced 3. Now it’s time to layer your burrito bowl! Begin with 1 small zucchini, chopped a layer of roasted potatoes. Then add a big scoop of 1 cup black beans, drained and rinsed the black bean veggie mixture. Top that with some 1 teaspoon chili powder diced tomato and avocado. Last, pour on your favorite salsa and break out the chips!

Yields: 4 servings | The Casual Veggie | www.PumpkinandPeanutbutter.com

Table of Contents Index  Family Food On The Table

This is a scrappy kind of meal. But the oh-so-comforting kind. Sometimes after a long day of working and chasing kids around, I am more than a little tired. But I also want a steamy, warm dinner to cap off the day. Ah, here it is. Chicken hash usually has the potatoes sautéed and mixed in. But that can take a little longer, so I use my 10-minute baked potatoes and pour the chicken hash mixture and gravy over them. This hits the spot. Warm, creamy, wholesome and delicious. You could stuff this chicken hash mixture into sweet potatoes if you wanted. Or pour it over some roasted potatoes. Basically you can’t go wrong with chicken hash + gravy + potatoes. And oh my goodness, the gravy. It’s super fast, super easy and it really sends this over the top. The gravy helps bind everything together and makes the whole thing sing. Enjoy!

Ingredients Directions 1 tablespoon olive oil 1. Scrub the potatoes. Poke each potato with a fork a few 1 medium onion, diced times on each side. Place potatoes directly onto the 1 green bell pepper, diced microwave plate. Microwave 5 minutes for a medium sized 3 large carrots, peeled and grated potato. If it still seems a bit firm, microwave for another 1 zucchini, grated, with excess minute at a time until tender. Set aside. liquid squeezed out 2 cups cooked, shredded chicken 2. Heat the olive oil in a large pan over medium heat. Add 2 teaspoons kosher salt the onion and peppers and cook until softened, about 5 2 teaspoons black pepper minutes. Add the carrots, zucchini, chicken, salt, pepper and 1 teaspoon paprika paprika. Stir to combine. Reduce heat to low and let the 4 baked potatoes, cooked mixture heat through while you get everything else ready.

Quick gravy: 3. Melt butter in a small saucepan over medium-low heat. 3 tablespoons butter Add flour and whisk to combine. Cook for 2 minutes, 3 tablespoons flour (I used whole whisking occasionally. Add chicken broth slowly and whisk wheat but any kind is fine) to combine. Add thyme. Let mixture cook over medium- 1¼ cups chicken broth low heat for 4-5 minutes, until thickened to your desired 1/4 teaspoon dried thyme consistency. Add the salt and pepper and remove from heat. 1/2 teaspoon black pepper Add the Greek yogurt and stir to combine. 1/4 teaspoon kosher salt 1 tablespoon Greek yogurt (or sour 4. Pour the gravy mixture over the chicken hash mixture in cream) the pan. Stir to combine. Open and fluff the baked potatoes. Heap the chicken hash and gravy mixture all over the potatoes. They should be overflowing.

Yields: 4 servings | The Casual Veggie | www.familyfoodonthetable.com

I was first inspired to make this when I tried a Ingredients, continued new dish on my hubby. While the meal was good, he had the genius idea of suggesting to For the filling: bake it with mashed potatoes on top. This got 3 tablespoons olive oil me thinking of making it into a meat-less 8 ounces tempeh, sliced horizontally into 1/4 shepherd's pie. While I don't restrict myself from inch slices eating any certain foods, I definitely feel my best 8 ounces mushrooms, sliced 1/4 inch thick when I try to incorporate as many plant-based 3 large carrots, cut into 1/4 inch pieces meals into my diet as I can. This is a perfect 1 small onion, minced one-dish supper that comes together easily and 1 cup frozen peas packs in a lot of nutrition with a variety of Salt and pepper vegetables, healthy fat, and plant-based protein. Sauted vegetables and lightly fried tempeh are mixed with a simple cashew cream sauce. The Directions whole combination is covered with mashed potatoes and baked to perfection. If you have 1. To make the cashew cream sauce: Combine all never cooked with tempeh before, it can usually cashews, water, garlic, and salt in a blender. Blend on be found in the produce section of the grocery high until emulsified, about 1½ minutes. Pour into a store near the tofu. small bowl and stir in thyme and scallions. Set aside.

2. To make the mashed potatoes: Place potatoes in a Ingredients medium saucepan and fill with water about an inch For the cashew cream sauce: above the potatoes. Bring water to a boil, reduce to 1 cup raw cashews (preferably soaked medium-low and simmer until potatoes are tender, for 2 hours) about 15-20 minutes. Drain potatoes and return to pot. 2 cups water Mash with soured milk until creamy. Season with salt 3 cloves garlic and pepper to taste. 1 teaspoon salt 2 teaspoons fresh thyme leaves 3. To make the filling: Preheat oven to 350°F. Lightly 2 scallions, thinly sliced spray a 9x13 inch casserole dish with cooking spray. Heat 1 tablespoon oil in a large pan over medium high For the mashed potatoes: heat. Fry tempeh slices until lightly browned, about 2 2 lbs Yukon Gold potatoes, peeled and minutes on each side. If all of your tempeh does not fit quartered in the pan at once, work in two batches using an 1 cup milk or plant-based milk mixed additional tablespoon of oil, if needed. with 1 tablespoon vinegar Salt and pepper to taste continued on next page Yields: 8-12 servings | The Casual Veggie | www.thedeliciousbalance.com Shepherd-less Pie, continued

Transfer tempeh to a large plate lined with paper towel.

4. Reduce heat to medium, add another tablespoon of oil to the pan. Add carrots, onions, and mushrooms to pan. Cook, stirring occasionally, until vegetables are tender. Season with salt and pepper.

5. Turn off the heat. Add cashew cream sauce and frozen peas to the pan. Stir until all ingredients are combined.

6. Arrange tempeh pieces in a single layer at the bottom of the casserole dish. Pour the cashew cream mixture over the tempeh. Carefully spread the mashed potatoes over top of the filling by dolloping small spoonfuls of potatoes over the entire filling. Using an offset spatula, gently spread the mashed potatoes into an even layer. Cover with foil and bake for 30 minutes. Turn on broiler, uncover pie, and broil until the mashed potatoes are lightly browned. Allow to cool for 10 minutes before serving.

Yields: 8-12 servings | The Casual Veggie | www.thedeliciousbalance.com

Table of Contents Index 

The Persian Pot

The tastiest Persian recipes simply explained, step by step and with pictures. Let's cook and enjoy these awesome Persian dishes! http://www.thepersianpot.com/ Persian Potato Patties

This is quite simple and quick to make. Potato Directions patties can be served as dinner, a light lunch or a picnic food. It´s mostly popular among kids 1. Boil the potatoes until cooked through. Drain and thanks to its crispy and crunchy texture. smash them

2. Add eggs, turmeric, salt and pepper to smashed potatoes and mix well. If you feel your potatoes are Ingredients too watery, you can lightly add flour. 5 medium potatoes, 3 eggs 3. Heat 4-5 tablespoons oil in a large pan over medium 1/2 Teaspoons salt heat. Make small patties, flatten them in a round shape 1/4 Teaspoons black pepper and carefully place them in the pan to fry. 1/2 Teaspoons turmeric vegetable oil 4. Once you see that the bottom has turned a golden brown where the edges are a rich brown and crispy, flip them over.

5. Place a dish with a paper towel in it next to your work station. When removing the patties from the pan, try to drain as much of the oil as possible, then place onto the plate and serve.

Yields: 10 patties | The Casual Veggie | www.thepersianpot.com

Table of Contents Index  radish

Warm Roasted Radish Salad 324

Roasted Carrots and Radish with Harissa Sauce 326

Summer Vegetable Salad with Creamy Roasted Garlic Dressing 328 Raw Radish 1/2 cup slices, 58g % Daily Value* Calories 9 0% 330 Asian Daikon Noodles Total Fat 0.1 g 0% Total Carbohydrate 2 g 1% Dietary fiber 0.9 g 4% Radish & Hempseed Sugar 1 g Protein 0.1 g 0% Tabbouleh 332 Vitamin A 0% Calcium 1% Vitamin C 14% Iron 1% Vitamin D 0% Magnesium 1% Vitamin E 0% Phosphorus 1% Vitamin K 1% Potassium 4% Thiamin 0% Sodium 1% Riboflavin 1% Zinc 1% Niacin 1% Copper 1% Vitamin B6 2% Manganese 2% Folate 4% Selenium 0% Vitamin B12 0% Pantothenic Acid 1% Grow Radishes are fast growing veggies. Many varieties need only 28 days to grow from seed to a harvestable size. They grow best in cool weather when temperatures are below 75°F.

There are many kinds of radishes ranging in size from 1/2 inch rounds, to 4 inch tear drops, to 20 inch cylinders. They come in red, pink, white, purple, yellow, and black. Some are incredibly spicy, like the classic round reds and others are more mild like the large diakon radish.

Radishes are in season from the beginning of fall to the end of spring.

Buy Look for firm bulbs with even coloring and long tap roots. Some may have lots of little roots growing near the end which is fine. Check the top of the radish where it was attached to the plant to check for rotting. Avoid any radishes with cracks, dents, or soft spots.

Radish greens are also edible. Look for bright green leaves. Avoid any that are brown, yellow, have holes, or look soggy.

Store Store the tops separately. If the greens are damp they’ll rot quickly. Cut them off the radish and wash two or three times to remove any dirt. Dry the greens thoroughly and store like any salad green. Keep radish bulbs in a container lined with paper towels so that any moisture is absorbed. Use a lidded container. Radishes left in an open container will dry out quickly.

Prep The skin is edible and highly nutritious. Scrub the radishes well under running water.

The Casual Veggie | Radish

Table of Contents Index  Poppies and Papayas

Radishes are wonderful! I am always excited every spring when I see the first farmers display the pretty pink, white and red radishes from their farm. For a healthy snack radishes are great. At 1 calorie per radish, you can snack on these all day. With a little natural spice, radishes are great eaten raw or even roasted. In this salad, you will find spring abundance with roasted radishes and sunflower sprouts perfect for a light lunch.

Ingredients Directions For the Radishes: 1. Preheat the oven to 425°F. Mix together quinoa and Two bunches of radishes millet on a 1:1 ratio and cook as stated on the package. 1 tablespoon extra virgin olive oil 1/8 teaspoon sea salt 2. Rinse and trim the radishes, leaving a little bit of the Fresh Ground Pepper green stem, and removing the root end. Half or quarter the larger radishes, and leave the small ones whole. For the Honey + Citrus Vinaigrette: Quickly rub the radishes with a clean kitchen towel and 2 tablespoons extra virgin olive oil toss into a medium bowl along with the olive oil, sea 1½ tablespoons apple cider vinegar salt, and pepper. 1 tablespoon + 1 teaspoon honey 1/2 lemon, juice and zest 3. Bake at 425°F for 20 minutes. 1/4 teaspoon sea salt 4. Meanwhile, whisk together the vinaigrette For the Salad: ingredients and set aside. Once the quinoa/millet 2 cups cooked mixed quinoa and millet mixture is done cooking, and is allowed to rest 5 20 fresh mint leaves, torn minutes, toss 2 cups of the warm cooked quinoa/millet 2 cups sunflower sprouts into the bowl with the vinaigrette. Mix well. Add the 2 cups fresh arugula fresh mint leaves, the sunflower sprouts (can be 1 generous handful chopped roasted substituted with more arugula), the fresh arugula, and almonds or walnuts handful nuts. Mix well. Sea salt and fresh ground pepper to taste 5. Finally add the roasted radishes, toss well, adjust salt Fresh cheese of choice (you can find and pepper to taste, and serve with a slice of fresh delicious options at your local farmers cheese. Serve immediately so the grain mixture and market) radishes are still warm.

Yields: 2 servings | The Casual Veggie | www.poppiesandpapayas.com

I hadn’t ever thought to roast a radish but for this recipe using roasted carrots and radish, I thought why not?? They add a beautiful color and are perfectly snackable. Roasted just long enough to be tender crisp, they become slightly sweeter and lose that somewhat bitter bite to them. The sauce is made with a Tunisian spice blend called harissa. Harissa is a blend of chili’s, paprika, garlic, cumin, coriander and sometimes lemon. You can purchase it as a dry rub or as a paste which is often found in the bulk spice section of your local market.

Ingredients Directions 6 whole carrots, tops chopped off and 1. Preheat oven to 425°F. sliced in half lengthwise 4 radishes, quartered 2. Place carrots and radishes onto a baking sheet and 1/4 cup plain unsweetened quark drizzle with olive oil. Sprinkle with a pinch of salt and cheese or Greek yogurt pepper. 1 clove garlic, minced 1/8 teaspoon salt 3. Roast carrots and radishes 10-12 minutes turning 1 teaspoon harissa once until they are tender crisp. 1/2 teaspoon lemon juice 1 tablespoon milk 4. While carrots and radish are roasted, mix together quark/yogurt, garlic, lemon, salt, milk and harissa until smooth.

5. Serve roasted veggies with harissa dipping sauce.

Yield: 1-2 servings | The Casual Veggie | www.cookingupclean.com

This summer vegetable salad with creamy roasted garlic dressing is full of flavor and embodies the beautiful colors of summer. Summer is the time of year when vegetables and fruit are at their peak of ripeness and juiciness. I was inspired to create this salad after receiving many of these vegetables in my CSA shares. The crispy apples from my local farmer's market gave the salad just a hint of sweetness and tossed with the roasted garlic dressing gave the salad its tangy garlic flavor. This bright, crisp salad is a great reflection of summer’s bounty and colors all in one dish.

Ingredients Directions For the salad: 1. Add all of the dressing ingredients, except the 1 medium cucumber, sliced and avocado oil, to a mini food processor. Start processing quartered and drizzle in reserved oil. Process to combine until 1 large onion, cut in rings smooth and creamy. 1 medium Apple, cored and cubed 2 large yellow squash, cubed 2. In a large bowl combine vegetables and fruit. Pour in 6 radishes, sliced thin the salad dressing and toss together well. Refrigerate 10 cherry tomatoes, halved for at least 1 hour prior to serving. Serve and enjoy!!

For the dressing: 1 head of roasted garlic 1/4 cup white vinegar or apple cider vinegar 2 tablespoons avocado oil 2 tablespoons vegan mayonnaise Salt & pepper - to taste

Yields: 4 servings, 1/2 cup dressing | The Casual Veggie | www.wholesomeandsavoryeats.com

Table of Contents Index  Primal Health with Jean Jean is a certified holistic health coach living in the San Francisco Bay Area, fulfilling her passion for healthy and happy living with her boyfriend and 2 dogs. She loves to cook with fresh, natural ingredients that are (mostly) sugar-free and grain-free. She believes that food you love should love you back, making you feel amazing inside and out! www.primalhealthwithjean.com Asian Daikon Noodles Directions 1. Using a spiralizer or a vegetable slicer, slice the daikon radish into noodles and put in a bowl. Toss with Daikon radish is my favorite kind of radish that salt and let it sit for 30 minutes. I eat both raw and cooked. I recently

discovered that I can spiralize them and they 2. In the meantime whisk the eggs. Heat a teaspoon of hold up really well and taste great too! They coconut oil to medium high heat in the heavy bottomed are soft enough to easily be sliced into skillet. Pour the whisked eggs so they spread out into a noodles, but still have texture when you cook them. I love them with Asian flavors because thin layer. Sprinkle salt and pepper. Cook for about 3-4 that's how I grew up eating them. This recipe is minutes, flip it over, and cook for another 3-4 minutes. so versatile in that you can substitute the ingredients with other vegetables and meats 3. Transfer to a cutting board and and slice the eggs you have on hand. thinly into 1/4 inch strips. Cut them again so each strip is about 2 inches long. Set aside.

4. In a small bowl, whisk tamari sauce, fish sauce, and Ingredients miso until the miso blends evenly into the mixture. 1 lb daikon radish 1 teaspoon salt 5. Heat another teaspoon of coconut oil, add the grated 2 eggs carrots, chopped mushrooms, a pinch of salt, and cook 2 teaspoon coconut oil for 3 minute until they soften. Add the stem part of the 1/2 lb grass-fed ground beef bok choy to the pan and stir fry for a another 3 2 medium carrots, grated minutes. Once the bok choy stems soften, add ground 4 oz mushrooms, chopped beef with a sprinkle of salt and pepper, breaking it up as 1 head bok choy, cut in half separating it cooks through. When the beef browns lower the heat the stem portion from the leaves to medium and add tamari-miso sauce and the top 2 tablespoons tamari sauce (can be leaves portion of the bok choy. subbed with coconut aminos or soy sauce) 6. Go back to the daikon radish noodles. They should 2 teaspoon fish sauce have softened up at this point and sweated out quite a 1 teaspoon miso bit of water. Squeeze out and discard the water from 1 tablespoons sesame oil the noodles. Add the noodles into the pan with beef and 2 green onions, chopped vegetables, and cook while stirring for 3-4 minutes. Sesame seeds Salt and pepper, to taste 7. Remove from heat, and add a tablespoons of sesame oil and stir together. Plate the noodles, and garnish with a sprinkle of sesame seeds and chopped green onions.

Yields: 4 servings | The Casual Veggie | primalhealthwithjean.com

Table of Contents Index  Vidya Living

Claire Ragozzino is a certified yoga instructor, plant-based chef and holistic wellness coach. Claire works with clients around the globe to inspire transformational changes in their health and wellbeing. Her wellness programs are infused with Ayurvedic principles, plant-based nutrition, and yogic philosophy to cultivate deep inner wisdom for intuitive healing. Learn about her ecourses, global retreats, and nutrition coaching sessions at www.vidyaliving.com. Radish & Hempseed Tabbouleh

In college, some my best memories always began with immaculate meals shared with my Lebanese friends. Think picnic- style feasts of middle eastern-inspired fare sprawled across colorful blankets of our apartment floor, where we passed bowls of sumac-scented hummus, lubia, muhamarra and za'atar sprinkled everything over deep belly laughs and loud music. Tabbouleh was no stranger to this menu either. A traditional Lebanese tabbouleh calls for lots of parsley, cucumber, mint, tomato, white onion, olive oil, lemon juice, salt, a pinch of cinnamon and allspice, and just a small amount of bulgur. It feels much lighter and more alive than other varieties that use several cups of bulgur as the base.

To make a very light spring variation of the traditional Lebanese salad, I swapped the bulgur for hemp seeds making it gluten-free and added in spicy spring radishes in place of tomatoes for an added kick that really highlights the freshness of the herbs in this recipe. Pair this dish alongside your favorite falafel recipe or sandwich it between a big bite of hummus and labneh!

Ingredients Directions 4 radishes, diced 1. Peel and halve your cucumber lengthwise, then use a 1 cucumber, peeled & diced spoon to scrape seeds from your cucumber. Cut into 1 bunch parsley, finely chopped lengthwise strips, then dice cucumber into small 1 cup mint leaves, finely chopped cubes. 2 cloves garlic, minced or grated 1/2 cup hulled hemp seeds 2. Place into a large bowl, then add in the remaining 1/4 cup olive oil chopped ingredients. Toss with olive oil, lemon juice 1/2 teaspoon sea salt and salt. Grind in fresh pepper to taste, add more salt if juice of 2 lemons desired.

Yields: 2 servings | The Casual Veggie | www.vidyacleanse.com

Table of Contents Index  summer squash

Grilled Veggies with Garlic Balsamic Reduction 336

Quinoa Salad with Grilled Summer Vegetables 338

Quinoa and Squash Ribbon Salad 340

Summer Squash Easy Summer Zucchini 1 cup sliced, 180g % Daily Value* Calories 36 2% Pasta 342 Total Fat 0.6 g 1% Total Carbohydrate 7.8 g 3% Dietary fiber 2.5 g 10% Summer Squash, Leek + Sugar 4.7 g Protein 1.6 g 3% Goat Cheese Frittata 344 Vitamin A 8% Calcium 5% Vitamin C 16% Iron 4% Vitamin D 0% Magnesium 11% Pizza Stuffed Summer Vitamin E 1% Phosphorus 7% Vitamin K 8% Potassium 10% Squash 346 Thiamin 5% Sodium 0% Riboflavin 4% Zinc 5% Niacin 5% Copper 9% Vitamin B6 6% Manganese 19% Folate 9% Selenium 1% Vitamin B12 0% Pantothenic Acid 2% Grow The name Summer Squash actually refers to a group of veggies, including yellow straight neck, crookneck, pattypan squash, and zucchini. While technically in the same family, zucchini and summer squash are used as separate vegetables in the kitchen.

While most winter squash grow on vines, summer squash grow from medium sized plants with long hollow stems and large fuzzy leaves.

Summer Squash is available during late spring through early fall.

Buy Look for squash with lustrous, smooth skin. Some blemishes are normal. Avoid any squash with large cracks, gashes, or brown spots. Thin, tender skin indicates that the flesh underneath will be tender with small, edible seeds. Thick skin means overripe veggies with stringy flesh and tough seeds.

Store Keep summer squash dry. Moisture can easily build up causing a slimy reside to develop on the skin. If the squash is dirty or wet, wipe it clean with a lightly damp paper towel, then dry it completely before placing it in a plastic produce bag in the crisper bin of your refrigerator.

Summer squash does not freeze well due to it’s high water content.

Summer squash is sensitive to pressure. The thin skin can bruise and cut easily. Careful handling will ensure the veggie lasts longer.

Prep The skin and seeds of summer squash are edible. Scrub the skin gently with your fingers or a soft cloth under running water. Chop and discard the top and bottom ends.

The Casual Veggie | Summer Squash

When I went to the store I noticed they had just gotten in some gorgeous zucchini and summer squash, as well as Japanese eggplant. They NEVER have Japanese eggplant. Color me happy!! I was excited to grill veggies. I mean we have grilled corn but that is about it. I knew the veggies would be beautiful and the garlic balsamic reduction? OhhhEmmmGeeeee soooo good!! I love the flavor of balsamic anyway but when you reduce a good balsamic? Heaven! I am really starting to get adventurous with other flavored vinegar, just dabbling a bit here and there. Hopefully I will come up with a knock out soon! This is super easy, healthy, cheep, and ohhh soooo tasty!

Ingredients Directions 2 medium zucchini 1. Slice the vegetables into even slices about 1/2 inch 2 medium summer squash thick. Toss with olive oil and salt and pepper to taste. 2 Japanese eggplant Heat grill to medium heat and place the vegetables on 1 tablespoon olive oil the grill. Cook until nice grill marks appear and they Salt and pepper begin to soften. Flip them over and finish them up. 1/2 cup balsamic vinegar 2 cloves garlic, finely minced 2. In a small sauce pan add the vinegar, brown sugar, 1½ teaspoons brown sugar and garlic. Bring to a boil and then reduce the heat to a simmer. Cook until reduced by about 1/2. The reduction will coat the back of a spoon. Drizzle the reduction over hot vegetables.

Yields: 6-8 servings | The Casual Veggie | www.bobbiskozykitchen.com

As a vegetarian, I often try to create meals that Directions are nutritionally sound using the vegetables and fruit from my CSA basket, local farmers 1. Preheat oven to 400°F. Cut the top off the head of markets, grains and seeds from my stocked garlic and roast until golden brown. Chop, mash, and set pantry items. This simple quinoa salad with aside. grilled summer vegetables brings together quinoa, zucchini, summer squash and 2. Cook quinoa according to package instructions and asparagus in a beautiful melody of flavors and set aside textures. The grilled summer squash, zucchini and the sautéed asparagus gives this salad a 3. Grill zucchini, cube, and set aside nice bite and brings the colors of summer together in one hearty salad dish. This is a 4. Add oil to a heated pan and add shallots, saute for 2 perfect make ahead recipe for an outdoor -3 min. Add butter and asparagus, saute for 1-2 min. barbecue, gathering or pot luck. Add capers and mustard, saute for 1-2 min. Remove from heat

Ingredients 5. In a large bowl, add quinoa, cubed grilled zucchini and mashed roasted garlic. Add the cooked asparagus 1 cup quinoa and pan juices. Mix together and refrigerate until ready 2 cups water or broth to serve 2 large zucchini, cut lengthwise 2 large summer squash 1 medium shallot 1 head of garlic, roasted 1 bunch asparagus, cut into bite sized pieces 2 tablespoons capers 1 teaspoon dijon mustard A pat of butter Salt & pepper, to taste 1 tablespoons avocado oil & a little extra for grilling

Yields: 6-8 servings | The Casual Veggie | www.wholesomeandsavoryeats.com

Table of Contents Index  Family Food On The Table

Summer squash! I seem to always be knee deep in summer squash, and I can't complain. Bring on the loads of zucchini and yellow crookneck squash – I eat them a dozen different ways and keep going back for more. And if you’ve got a vegetable peeler, you are in business and can make these awesome squash ribbons for this quinoa salad. So fun, so tasty! While the quinoa is cooking here, you just shave your zucchini and squash into these long, glorious ribbons, shake up the lemony-mustard vinaigrette and you are in serious summer salad heaven! You can serve this quinoa salad warm, at room temperature or even chilled from the fridge. Just wait to add the dressing until you’re ready to eat so you get all the bright, fresh flavors. Makes for a great picnic or potluck dish since it’s a make-ahead side. Also goes well with anything on the grill and can be a nice cooling note to spicy dishes. Plus, leftovers make for a really tasty lunch. Grab your peeler, some summer zucchini and squash and get to ribbon making!

Ingredients Directions For the salad: 1. Cook quinoa according to package directions. (I 1 cup quinoa wash mine, add it to a pot with the water, bring it to a 2 cups water boil, cover and reduce heat to low for 12-15 minutes, 2 medium squash, ends trimmed until the water is absorbed. Then I remove it from the 2 medium zucchini, ends trimmed heat and let it sit for about 5 minutes.) 1/2 cup walnuts 2. Meanwhile, make squash and zucchini ribbons. Use For the lemony-mustard vinaigrette: your vegetable peeler to peel long strands. (I discard 1/4 cup extra virgin olive oil the ones that have lots of the peel and use mainly the 1/4 cup fresh lemon juice inside ones.) Peel each zucchini and squash to get as 2 teaspoons dijon mustard many ribbons as you can before you get to the inner 2 teaspoons coarse-grain mustard seeds of the vegetable. pinch of sugar 3. Next, lightly toast the walnuts. Just put them in a small, dry pan over medium-low heat and cook for 3- 4 minutes. Watch closely and keep stirring them so they don’t burn. Remove and roughly chop.

4. For the vinaigrette, add all of the ingredients to a small jar or container with a tight-fitting lid. Cover and shake until well mixed.

5. To serve, mix the quinoa with the zucchini and squash ribbons and drizzle with the vinaigrette. Enjoy!

Yields: 4-6 servings | The Casual Veggie | www.familyfoodonthetable.com

Table of Contents Index  Poppies and Papayas

If you would ask me what my favorite summer Directions vegetable is, summer squash would be on the top of the list. It is so versatile, simple, yet easy 1. Using a julienne peeler peel the squash into thin to jazz up to something interesting. Usually I get ribbons. Stop peeling once you get to the seeds. Set my summer squash from the local farmer's the peeled squash strands aside. market because not only is the color more vibrant but the quality is superior. Plus, due to 2. Heat the ghee over medium low heat in a large its rich fiber content it can help balance blood sauté pan (do not use cast iron) and add the finely sugar levels and fuel friendly gut bacteria. With minced garlic, fennel seeds, and chili flakes. Sauté until a little spice and a quick julienne these ho-hum fragrant. vegetables can become a tasty gourmet side that everyone will enjoy. 3. Add the squash ribbons and the freshly minced oregano. It should sizzle in the pan. If not then increase heat to medium. Stir to combine. Add a generous pinch of sea salt and fresh ground Ingredients pepper. Allow to sauté another 2-3 minutes until the 1 large yellow zucchini squash is tender. Be careful not to overcook because it 1½ teaspoon ghee or extra virgin olive can quickly become too soft. Once the squash is oil tender turn off the heat and toss in a handful of feta 2 cloves garlic, finely minced and grated parmesan. Stir to combine. Season with 1/2 teaspoon fennel seeds additional sea salt and pepper to taste. 1/4 teaspoon chili flakes 1½ teaspoon packed fresh oregano, 4. To serve, use a large fork to twirl the pasta onto a finely minced large spoon and serve in little pasta mounds. This dish Sea salt and ground pepper tastes great along side a salad and grilled meats or Handful fresh feta seafood, topped with a Bolognese sauce made with Handful finely grated parmesan (I used a freshly picked tomatoes, or simply just eat the pasta on microplaner) its own, its that delicious!! fresh thyme to garnish Serves two as a side dish or one as a main course.

Yields: 1-2 servings | The Casual Veggie | www.poppiesandpapayas.com

The wonderful thing about frittatas is that they Directions can really be served any time of the day. Try this one for brunch, lunch or even dinner it's 1. Place a small cast iron skillet over medium high heat sure to please. and add leeks and olive oil to the pan. Next add the yellow squash and saute for 3-6 minutes or until lightly golden on both sides.

Ingredients 2. Once golden, slowly add whisked eggs to the pan 5 large eggs whisked and give a gentle stir to coat the squash. Next add in 1 medium yellow squash cut into thinly dollops of goat cheese around the pan followed by the sliced rounds about 1/4 inch fresh thyme leaves, salt and pepper. 1/2 cup leeks chopped 1/2 cup goat cheese 3. Let frittata cook for 1-3 minutes without stirring to 2 sprigs fresh thyme set the bottom of the eggs. As the outer edges of the 2 Tablespoons olive oil eggs begin to cook and firm up a bit, the center will 1/2 teaspoon kosher salt still look runny. 1/2 teaspoon ground black pepper 4. Turn the broiler on to 500°F. Carefully remove the pan from the stove top and place it into the oven just below the broiler. Let broil until the top of the frittata turns golden in color and the eggs are cooked through, about 3-5 minutes. Remove from the oven and serve.

Yields: 4 servings | The Casual Veggie | www.LocalSavour.com

I've been gluten free for almost 3 years, and the Directions one food I miss the most is pizza (well, actually 2, if I include beer). This recipe fulfills my 1. Preheat oven to 400°F. occasional die-hard cravings for the cheesy, tomato-y bites and the hardy squash serves as 2. Cut both squash in half lengthwise and scoop out a perfect base for the fillings. Perfect with a the flesh, leaving 1/2 inch of flesh on the skin, and glass of white wine on warm summer day! place on a greased baking sheet rind side down. Save the flesh for another use.

3. Heat coconut oil in a skillet over medium high heat. Ingredients Add onions, salt, and pepper, and saute until soft. Add 2 round summer squash ground beef, salt, and pepper, and stir until almost 1 tablespoons coconut oil cooked through. 8 oz ground beef 1/2 small onion, chopped 4. Add garlic, marinara sauce, oregano, basil, and thyme, 2 garlic cloves minced and cook while stirring for about 5 minutes. Sprinkle in 2/3 cup marinara sauce, sugar free arrowroot starch and stir until the sauce thickens. 1/2 teaspoon dried oregano 1/2 teaspoon dried basil 5. Fill the squash with the ground beef mixture. Top 1/4 teaspoon dried thyme with cheese and sliced olives. salt & pepper, to taste 2 teaspoon arrowroot starch 6. Bake for 20-25 minutes until everything is cooked 1/4 cup olives, sliced through and cheese is melted and bubbling. Grated cheese

Yields: 6-8 servings | The Casual Veggie | www.primalhealthwithjean.com

Table of Contents Index  sweet potato Twice Baked Sweet Potatoes with Maple Cream 350

Honey Glazed Apple & Sweet Potato Casserole 352

Pecan Crusted Sweet Potato Filet 354

Sweet Potato, with skin 1 cup baked, 200g % Daily Value* Summer Shepherd's Pie 356 Calories 180 9% Total Fat 0.3 g 0% Total Carbohydrate 41.4 g 14% Thai Red Curry 358+359 Dietary fiber 6.6 g 26% Sugar 13 g Protein 4 g 8% Vitamin A 769% Calcium 8% Sweet Potato Bisque 362 Vitamin C 65% Iron 8% Vitamin D 0% Magnesium 14% Vitamin E 7% Phosphorus 11% Sweet Potato Cookie Cuties Vitamin K 6% Potassium 27% 364 Thiamin 14% Sodium 3% Riboflavin 12% Zinc 4% Niacin 15% Copper 16% Vitamin B6 29% Manganese 50% Sweet Potato & Date Folate 3% Selenium 1% Crepe 366 Vitamin B12 0% Pantothenic Acid 18% Grow Sweet potatoes are root vegetables that grow from vines. They’re related to Morning Glory’s and have a similar flower. Sweet Potatoes are propagated from slips, which are basically young sweet potato shoots. Once the slips are tall enough, they can be removed from their own root and planted elsewhere to grow a whole new sweet potato. Each sweet potato plant will grow two kinds of roots, some normal thin roots and other bulbous storage roots. The later are harvested and eaten.

Sweet potatoes are available at the beginning of summer through the following spring.

Buy Look for firm roots with even skin. There will be some bumps and dimples but the sweet potato as a whole should have a consistent color and texture. Avoid any roots with brown or soft spots. One rotten area can ruin the taste of the whole sweet potato. Cutting away the effected area usually isn’t sufficient.

Don’t worry too much about size. Both large and small sweet potatoes will have a similar taste and texture. The small ones are sometimes easier to cut up.

Store Sweet potatoes should be cured by the grower before arriving at market. The freshly harvested sweet potatoes are kept in a warm, humid room for 5-10 days, then stored at 55°F for 6-8 weeks to further develop flavor. During this time the sweet potato develops it’s sugar content.

Cured sweet potatoes can be kept in a cool, dark area for several months, or on your counter top for a few weeks. The refrigerator is slightly too cold and the sweet potato will develop a hard center when stored in the fridge.

Prep Wash your sweet potatoes well before eating. Even if you don’t eat the skin, simply peeling the skin off can transfer bacteria to the flesh underneath. A good scrub with warm, running water will do it.

Sweet potato skin is perfectly edible and often thinner and more tender than the skin on white potatoes.

The Casual Veggie | Sweet Potato

Sweet potatoes are a family favorite during the Directions cooler months. These Twice Baked Sweet Potatoes with Bacon and then topped with 1. Preheat oven to 350°F. Poke each potato 2-4 times Maple Cream is what fall dreams are made of. each and place into the oven to bake for 25-35 minutes or until soft to the touch.

2. While potatoes are baking, chop bacon into small Ingredients pieces (about 1/2”-1”) place into a medium pan over 4 large sweet potatoes medium heat. Cook until desired bacon crispiness is 6 strips bacon reached. Remove from pan and place onto a paper 1/4 cup brown sugar towel lines plate to drain off excess oil. 1 cup heavy cream 1 teaspoon onion powder 3. Once potatoes are baked and soft to the touch, 1/2 teaspoon kosher salt remove from the oven. Cut each potato in half 1/2 teaspoon ground black pepper horizontally. Using a spoon gently scoop out the 1 cup sour cream insides leaving about 1/4” all around the inside of the 2 Tablespoons pure maple syrup potatoes and placing the insides or potato “meat” into a large mixing bowl and the potato skins onto a cookie sheet. Add brown sugar, heavy cream, onion powder, salt and pepper into the potato bowl. Mix well until everything is incorporated and creamy smooth. Next add in the bacon to the potato mixture and give a final stir.

4. Using a spoon, gently place the potato mixture back into the potato skins filling each one but not over filling or packing it in. Once all of the skins are refilled, place back into the oven for 12-15 minutes or until the tops begin to get slightly golden in color. Remove from the oven and set aside.

5. In a small bowl, add sour cream and maple syrup and mix together well. Dollop each potato with sour cream mixture and serve.

Yields: 4-6 servings | The Casual Veggie | LocalSavour.com

The nutritional content of sweet potatoes is Directions awesome. They are high in vitamins and fiber, and can be prepared in a number of different 1. Preheat oven to 375. ways. This Honey Glazed Apple & Sweet Potato Casserole is sure to please a crowd! It’s 2. Place un-pierced sweet potatoes on a baking sheet different than your typical mashed sweet potato and bake 30-40 minutes. As soon as potatoes are casserole drowning in brown sugar and pecans. soft with a light squeeze they are ready. Let cool. Don’t get me wrong, that’s a fantastic way to enjoy your sweet potatoes. However they aren’t 3. In a small sauce pan melt together honey, butter, super awesome for you: generally loaded with cinnamon and vanilla. Remove from heat. sugar. Not to say these are entirely “healthy”. They still have a touch honey and butter to 4. Remove the peel from the sweet potatoes and cut make them fabulous! crosswise into 1/2-in-thick slices.

5. Alternating with the apple slices and sweet potato slices, arrange in 8x8 or 9x9 baking dish. Ingredients 3 medium sweet potatoes 6. Pour honey mixture over top. Sprinkle with chopped 2 apples, peeled, cored, and sliced pecans if desired. 1/3 cup honey 1/4 cup butter 7. Bake at 350 for 15-20 minutes until heated 1/2 teaspoon cinnamon throughout. 1/2 teaspoon vanilla garnish chopped toasted pecans (optional)

Yields: 8 servings | The Casual Veggie | www.triedandtasty.com

Table of Contents Index  Pumpkin and Peanutbutter

My name is Liz and I am the creator of pumpkin & peanut butter, a food blog dedicated to plant-based dishes, healthy ingredients, and all things delicious. By day, I am an elementary school teacher currently living in Durham, NC. Food is my passion and I’m so glad to be sharing my love of veggies with you! http://www.pumpkinandpeanutbutter.com Pecan Crusted Sweet Potato Filet

This Pecan Crusted Sweet Potato Filet is Directions inspired by an incredible Valentine’s Day dinner I had one year. My boyfriend took me to an 1. Preheat the oven to 400°F. Cover a baking sheet amazing vegetarian restaurant that created the with foil and top with 2 sweet potatoes (that have most unique plant-based dishes I’d ever seen. been pierced multiple times with a knife or fork). Bake As soon as I saw this sweet potato filet on the for 45 minutes or until tender to the touch. menu, I was so curious as to what it could be! With my first bite I was hooked--- warm, 1. In the meantime, whisk together maple syrup and cinnamon and nutmeg candied pecans covering spices in a small bowl for the pecan crust. Add in 1/2 a tender, melt in your mouth sweet potato. It cup of chopped peans and stir to coat completely. instantly reminded me of sweet potato pie at Spread the pecans over a parchment-lined baking Thanksgiving. sheet and bake in the same oven for 4-5 minutes, tossing halfway through. Pull out of the oven to cool This recipe is my take on my Valentine’s Day when the time is up. meal. I candied chopped pecans with those warm, savory spices, then crusted a tender 3. Once the sweet potatoes are tender, let them cool baked sweet potato, just as I had seen that for a few minutes, then slice off each end and peel off night. I layered my “filet” on a bed of quinoa and the skin. Slice each sweet potato in half the long way marinated kale for a delicious main dish! This to create a long, 1- 1½ inch “fillet”. Using your fingers, would also make a great main dish or side at coat each sweet potato fillet with the pecan crust, Thanksgiving. pressing the pecans into the sweet potato. Place the pecan crusted potatoes back onto a foil covered baking sheet and bake for an additional 4-5 minutes, or Ingredients until the pecans are fragrant and crispy. 2 large sweet potatoes 1/2 cup chopped pecans 1 tablespoon maple syrup 1/8 teaspoon cinnamon 1/4 teaspoon paprika 1/8 teaspoon chili powder pinch of salt

Yields: 4 servings | The Casual Veggie | www.pumpkinandpeanutbutter.com

Shepherd's pie is one of my most favorite Directions comfort foods. However, my favorite way to enjoy it is a healthier version using fresh garden 1. Preheat oven to 350°F. veggies. I originally created my Healthy Sweet Potato Shepherd's Pie back in 2013. While I 2. Peel the sweet potatoes and chop into 1 inch cubes. love russet potatoes, I've been trying to Chop the zucchini, yellow squash, and celery into 1/2 incorporate more sweet potatoes in my diet. inch cubes. Finely dice the celery and onion. Mince the When summer gardens are in full force this is garlic. the perfect recipe to use up some of that delicious produce. Sweet potatoes, onions, 3. In a medium pot, boil sweet potato cubes until soft; celery, green beans, zucchini and yellow approx. 10-15 minutes (depending on the size of your squash are all stars of this dish. You could even cubes). make your own tomato sauce with fresh homegrown tomatoes! 4. In a large pan sauté onions and celery until translucent; 3-5 minutes. Add ground turkey and garlic; brown and season with garlic salt, salt & Ingredients oregano. Add green beans, zucchini, squash and tomato sauce. Heat throughout. 1 lb. ground turkey 1/2 med. onion 5. Once sweet potatoes have softened, drain all water 1 cup celery and mash with a potato masher, hand held immersion 4-6 cloves garlic blender, or hand mixer. 1 teaspoon salt 1/2 teaspoon garlic salt 6. Spoon meat mixture into the bottom of a casserole 1 teaspoon oregano dish and cover with prepared mashed sweet potatoes. 2 cup fresh green beans or 1 (14.5 oz.) Sprinkle with shredded cheese and bake for 10-15 can of green beans, drained minutes until cheese is melted. 1 medium zucchini 1 medium yellow squash 1 (15 oz.) can tomato sauce 2 cup sweet potatoes, (approx 3 med. potatoes) 1/2 cup shredded cheddar cheese

Yields: 4-6 servings | The Casual Veggie | www.triedandtasty.com

Table of Contents Index  Wholly Goodness

Thai red curry is one of my favourite ways to Ingredients, continued use up veggies. It's also one of my favourite things to make for a bunch of friends on a cool For the toppings: evening. Listed here is my ideal ingredients list, 1 carrot but you can swap and change pretty much 1/4 red cabbage every single ingredient depending on what's in 1 small yellow capsicum season or needs using up in your fridge. 1-2 spring onions Leftovers taste great the next day too. leaves from a bunch of coriander small handful of shredded coconut (optional)

Ingredients For the rice: Directions 2 cup (220g) brown rice 1. Rinse the rice in cold water and place in a medium 4 cup (1 Litre) water sized saucepan with 4 cups of water. Cover saucepan and place on a high heat. Bring water and rice to a boil, For the curry: and then reduce to the lowest heat as soon as it starts 1 medium brown onion to boil. Leave the lid on and allow the rice to cook for 2-3 cloves of garlic 30-45 mins. When you think it is done, take the lid off Stalks from a bunch of coriander the saucepan and stir the rice with a fork to check that 1.5 C cooked chickpeas all of the water is absorbed. If the water is all absorbed, 1 large sweet potato remove from heat, fluff the rice with a fork and then 2 Tablespoon coconut oil replace the lid until ready to serve. If there is still a little 1-2 Tablespoon Red curry paste water, allow to cook for 5 minutes more and then 2 cups coconut milk check again. 2 cups water 1/2 teaspoon salt 2. Finely chop onions, garlic and coriander stalks and set aside. Rinse chickpeas if using tinned, and set aside. Plus a selection of seasonal and available Scrub and peel sweet potato, chop into 1 inch cubes, vegetables: and set aside. 1 eggplant 10 brown mushrooms 3. Melt coconut oil on a medium-high heat in a large 1 large handful of snow peas saucepan or deep dish frying pan. Add finely chopped 1 large handful of bean shoots onions, garlic and coriander stalks and stir for 1-2 minutes. Add red curry paste and stir until fragrant,

continued on next page Yields: 6 servings | The Casual Veggie | www.wholygoodness.com Thai Red Curry, continued

approximately 1-2 minutes. It is important not to burn the curry paste, so if you are not ready for the next step when its smell hits your nose, briefly remove the pan from the heat.

4. Add chickpeas and sweet potato to the pan, and stir to coat in curry paste. Add coconut milk, water and salt, and bring to a simmer. The salt is what will make the flavours pop. If they aren't popping later on once the veggies have cooked, add a little more.

5. Clean any dirt from the mushrooms and slice into 1/4 inch slices. Cut the eggplant in half lengthways, and then cut each half into 6-8 wedges. Once both mushrooms and eggplant are cut, add them to the curry, allow it to return to a simmer and then lower the heat to medium.

6. Rinse snow peas and bean shoots and set them aside while you prepare the toppings. When the sweet potato and eggplant are cooked, throw the snow peas and bean shoots in, stir to combine through the curry, and then turn the heat off after a couple of minutes, and cover the pan with a lid. The heat from everything else in the pan will soften the bean shoots and snow peas

7. Finely slice the carrot, red cabbage, capsicum, and spring onions. Roughly chop coriander leaves. arrange everything on a plate, with some shredded coconut (optional)

8. Place some rice in each bowl. Spoon over curry mixture, ensuring you get an even selection of all the veggies. Top with toppings. I usually do the rice and curry step for my guests, and have the plate of beautiful toppings on the table for them to help themselves.

Yields: 6 servings | The Casual Veggie | www.wholygoodness.com

Table of Contents Index 

Primal Health with Jean Jean is a certified holistic health coach living in the San Francisco Bay Area, fulfilling her passion for healthy and happy living with her boyfriend and 2 dogs. She loves to cook with fresh, natural ingredients that are (mostly) sugar-free and grain-free. She believes that food you love should love you back, making you feel amazing inside and out! www.primalhealthwithjean.com Sweet Potato Bisque

I used to buy packaged sweet potato bisque Directions until I started making my own. The depth of flavor you get from the home cooked version 1. In a big saucepan or a dutch oven, heat bacon fat or can't compare with the store bought stuff. I love coconut oil over medium high heat. Add the onion making this on a cold night when I want with salt and pepper, and sauté until soft and something comforting that'll warm me up. You translucent, about 5 minutes. Add the carrot, celery, and can even make a giant batch in advance and sweet potato cubes and stir for about 5 minutes. Add freeze it in single portions! garlic, rosemary, paprika, cumin, and cinnamon and cook for another minute.

2. Pour in the chicken broth and sprinkle with more salt Ingredients and pepper. Cover and crank the heat up to high until 2 tablespoons bacon fat or coconut oil the mixture starts boiling. 1 onion, chopped 1 carrot, chopped 3. Reduce the heat to low and let it simmer for 20 2 celery stalks, chopped minutes. 4 small sweet potatoes (or 2-3 large), cubed 4. Use an immersion blender (or transfer to a blender) 3 garlic cloves, minced to blend until smooth. 2 teaspoon fresh rosemary, chopped 1 teaspoon smoked paprika 5. Stir in the coconut milk. Taste the bisque and add 1/2 teaspoon cumin more salt and pepper if necessary. 1/4 teaspoon cinnamon 2 cups chicken broth 2/3 cup full-fat coconut milk Salt & pepper, to taste

Yields: 4-6 servings | The Casual Veggie | primalhealthwithjean.com

Table of Contents Index  Family For Health Recipes

What kid doesn’t like baking cookies with Directions MOM? And you love it too because quite frankly, it keeps your kids busy using the cookie 1. Preheat oven to 350°F.Line a baking sheet with cutters. Especially when you make them use white parchment paper. the mini ones ;) But, how do you get your family to eat healthier while baking cookies? You try 2. Peel the sweet potatoes and cut them into 1/4 inch these sweet potato cookies that are sugar•free, thick slices. gluten•free, dairy•free, everything•free. You won’t believe how many vegetable cookies your 3. Place sliced sweet potato rounds on baking sheet. kids will be eating while they stay busy on this Drizzle melted coconut oil on both sides of sweet activity. But, no worries, they can eat the potato rounds. cookies while they cut them because there is no risk of them eating raw eggs in this recipe. 4. Place in preheated oven and bake for 20 minutes. You’ll want to bake these cookies with your kids everyday! 5. Once baked, remove pan from oven and allow to cool completely.

Ingredients 6. Using a cookie cutter of your choice (we used a pumpkinshaped cutter), cut out the “cookies” from the 3 sweet potatoes baked sweet potato rounds. Sprinkle with Himalayan 1 tablespoon of coconut oil salt to finish. Pink Himalayan salt, to taste 7. Eat immediately or store in an airtight container in the refrigerator for 45 days.

Yields: 12-16 cookies | The Casual Veggie | www.FamilyForHealth.com

Table of Contents Index  Fitful Focus

Got a crepe craving? This gluten free Sweet Directions Date & Potato Crepe is sure to please. Whip it up in minutes and pleasure your taste buds with 1. Fill a medium pot about half way with water and the flavors of savory sweet potato, sweet dates bring to a boil. and pure maple syrup. Craving crushed. 2. Chop the sweet potato into large chunks and place in the pot. Boil until chunks are tender and can easily be pierced with a fork. Ingredients For the crepe: 3. Remove potato chunks from water (drain or use a 1/4 cup buckwheat or almond flour straining spoon) and place in a blender with cinnamon, 1 egg nutmeg, and maple syrup. Blend until smooth. 1/4 cup almond milk (or milk of choice) 4. Stir in dates and set aside. For the filling: 1/2 sweet potato, peeled 5. Whisk flour, egg, and milk together in a small bowl 2 pitted dates, diced until combined. 1/4 teaspoon cinnamon 1/4 teaspoon nutmeg 6. Spray a large skillet with non-stick spray and heat 1 teaspoon maple syrup + more for over medium-high heat. When pan is hot, pour crepe drizzle batter into pan and spread thin using the back of a spoon. After about a minute or two, carefully flip the crepe over.

7. Spoon the filling onto the crepe and spread in the middle, leaving about an inch border. Carefully fold the edges of the crepe in to form a triangle pocket. Remove onto a plate.

8. Drizzle with maple syrup and sprinkle with extra cinnamon if desired.

Yield: 1 serving | The Casual Veggie | www.fitfulfocus.com

Table of Contents Index  tomato

Slow Roasted Cherry Tomatoes 370

Homemade Chunky Tomato Sauce 372

Green Tomato Chutney 374

Tomato Quinoa 376

Red Tomato, raw Open Faced Poached Egg, 1 cup chopped, 180g % Daily Value* Calories 32 2% Tomato and Goat Cheese Total Fat 0.4 g 1% Total Carbohydrate 7.1 g 2% 378 Sandwich Dietary fiber 2.2 g 9% Sugar 4.7 g Protein 1.6 g 3% Shakshuka 380 Vitamin A 30% Calcium 2% Vitamin C 38% Iron 3% Vitamin D 0% Magnesium 5% Summer Roasted Tomato Vitamin E 5% Phosphorus 4% Tart 382 Vitamin K 18% Potassium 12% Thiamin 4% Sodium 0% Riboflavin 2% Zinc 2% Roasted Pepper and Tomato Niacin 5% Copper 5% Vitamin B6 7% Manganese 10% Gazpacho 384 Folate 7% Selenium 0% Vitamin B12 0% Pantothenic Acid 2% Grow There are thousands of different varieties of tomatoes! The most common types are paste tomatoes, slicers, and cherry tomatoes. Paste tomatoes have skin which peels off easily, few seeds, and thick flavorful flesh for making sauces and paste. Slicers are large round tomatoes with moderate amounts of seeds and flesh. They’re used for sandwiches, salads, etc. Cherry tomatoes are small and sweet. They’re often eaten whole or cut up in salads. There is a huge range of flavor among tomato varieties. Your local farmers market will be the best pace to find new kinds to taste.

Tomatoes are in season during summer and early fall.

Buy Tomatoes can grow in weird shapes. Even a lumpy, misshapen tomato can be packed with flavor. Look for smooth, shiny skin. Don’t worry about cracks that have healed and hardened over. Avoid tomatoes with cracks that are fresh, leaky, or soft. Tomatoes should feel heavy for their size. The flesh of a tomato isn’t as dense as the seed portion and some paste tomatoes will feel lighter because of their small seed chambers. Tomatoes with their green tops attached may last longer than those without, though not dramatically and not for all varieties.

Cherry tomatoes rank #10 on the EWG’s 2015 dirty dozen list for pesticide residue. If possible, buy organic cherry tomatoes. Large tomatoes ranked #32 and may be safe to buy conventional varieties.

Store Tomatoes are frost sensitive and will quickly develop a mealy, watery texture when stored in the refrigerator. Cold temperatures also mute their flavor. For best results, store tomatoes on the counter top away from ethylene producing fruits like peaches, melons, and onions.

Tomatoes don’t freeze well due to their high water content but they dehydrate very well. Dried tomatoes can be stored in an airtight container, submerged in olive oil, or kept on the counter in a sealed bag if fully dry.

Prep The skin and seeds are edible. Wash tomatoes under cool running water with your fingers or a soft cloth. Never use soap on fresh produce. Tomatoes tend to squish when cut. Use a freshly sharpened knife, or a serrated blade with rounded serrations, like a bread knife. Use a smooth back and forward motion and refrain from applying downward pressure.

The Casual Veggie | Tomato

Table of Contents Index  Family Food On The Table

Tomatoes are a Southern thing, if you ask any Southern woman. We are expected to grow them, love them and use them in a hundred different ways. Well, twist my arm, I’m in! Heirloom tomatoes are a favorite, of course, but I love just a regular red tomato, too. I have fond memories of sliced homegrown tomato sandwiches at my grandmother’s house (who we called Jamma) – one of my mom’s favorites. When I was little, my favorite way to eat them was to sprinkle the tomato slices with a little sugar – yes, sugar – and pick them up and dive right in, the juices dripping down my happy face. Slow roasted cherry (or grape) tomatoes are a different take on the sweet tomato slices I loved as a child. Instead of raw with sugar, these are slow roasted for hours, bringing out their natural sweetness and turning them into little candy tomato nuggets. My Aunt Edith passed along her recipe for these slow roasted tomatoes, which are sweet with a hint of savory and perfectly capable of adapting to any dish you want to pair them with. They go great with chicken, fish, pork, pasta, bruschetta - your imagination is the limit here. They are so versatile. And so good you’ll find yourself snacking on them straight out of the jar or putting them on a baguette or toast, possibly with a little cheese, and calling it lunch. It’s a tomato sandwich, reimagined. You’re gonna want to keep a jar of these slow roasted tomatoes stashed in your fridge all summer long!

Ingredients Directions 2 pints cherry or grape tomatoes, halved 1. Preheat oven to 325. 1 tablespoon extra virgin olive oil 1/4 teaspoon Mrs. Dash original 2. Combine all ingredients on a sheet pan, tossing well seasoning to coat the tomatoes with all of the seasonings. 1/4 teaspoon kosher salt 1/8 teaspoon black pepper 3. Bake at 325 for 30 minutes. 1/8 teaspoon garlic powder sprinkle of brown sugar (about 1 4. Reduce heat to 200 and cook another 2 hours. teaspoon) 5. Cool, then refrigerate in a jar or covered container. Use for chicken, fish, pork, pasta, bruschetta - anything! They'll keep for weeks in the fridge.

Yields: 2 cups | The Casual Veggie | www.familyfoodonthetable.com

This homemade tomato sauce is a perfect lower Directions sodium replacement for store-bought pasta sauces. Fresh tomatoes, basil and sun-dried 1. Drizzle olive oil into a medium-sized pot. Add the tomatoes fill this sauce with a mouthwatering onion, and garlic and stir to combine. Season with salt flavour and aroma! It is highly recommended and pepper. Saute over medium heat for about 5 that you make a large batch of this sauce and minutes, or until the onion is soft and translucent. freeze it because it won’t last long! Delicious served over spaghetti squash, zucchini noodles, 2. Cut the tomatoes into quarters and scoop out the or regular pasta! seeds with a spoon. Dice tomatoes into 1 inch cubes. Stir in the diced tomatoes and increase heat to medium-high until it starts to boil. When the mixture boils, reduce the heat to medium and simmer for about Ingredients 15 minutes, uncovered, until most of the water 2 tablespoon extra-virgin olive oil evaporates. Monitor closely, reducing heat if necessary 1 large sweet onion and stirring often. 4 large garlic cloves, minced 6 large tomatoes, seeded and diced 3. Add sun-dried tomatoes into a blender or food 1/2 cup fresh basil leaves, minced processor along with a ladle or so of the tomato sauce. 1/2 cup oil-packed sun-dried tomatoes Process until mostly smooth. Stir this mixture back into (about 12) the tomato sauce in the pot. 1 teaspoon dried oregano 1/2 teaspoon fine grain sea salt, to taste 4. Stir in the minced basil, oregano, salt, and pepper, and Freshly ground black pepper, to taste red pepper flakes. Continue cooking until mixture has red pepper flakes, to taste (optional) reached desired thickness and then remove from heat.

Yields: 2½ cups | The Casual Veggie | www.hauteandhealthyliving.com

Table of Contents Index  A Southern Grace

If you're impatient like me, you don't want to wait around for all of your tomatoes to ripen. When you have an abundance of green tomatoes, the very best thing to do is use them to make green tomato chutney. This version is a magical blend of sweet, sour, and spicy flavors and it's perfect with beans, pork, or even just by the spoonful!

Ingredients Directions 1-3/4 pounds firm green tomatoes, 1. Place all of the ingredients in a medium sized (about about 4 cups, coarsely chopped (or 4-quart) thick-bottomed pot. Bring to a boil and halved, if using pear tomatoes) reduce to a simmer. Cover and cook for 45 minutes. 1 Granny Smith apple, cored, and cut into chunks (peeled or unpeeled) 2. Taste and adjust seasonings as needed. 1 onion, diced 1 cup brown sugar, packed 3. Store in the refrigerator for up to two months. 1 cup dried cherries 3/4 cup cider vinegar 1 teaspoon ground ginger 2 teaspoons mustard seeds 1 teaspoon chili pepper flakes 1 teaspoon of salt 1/4 teaspoon ground allspice 1/4 teaspoon ground cinnamon 1/8 teaspoon ground nutmeg

Yields: 2 cups | The Casual Veggie | www.asoutherngrace.blogspot.com

Table of Contents Index  Vermillion Roots

Christine is a writer by profession and a food enthusiast by passion. She documents her food adventures as a Southeast Asian eating and cooking in California on her blog Vermilion Roots, with a focus on plant-based recipes using local, seasonal ingredients. Her cooking style is inspired by her Oriental-Malaysian background, influenced by a conscious effort to eat healthy, and inspired by her love of travel and appreciation of different cultures. http://www.vermilionroots.com/ Tomato Quinoa

This recipe is inspired by the popular Malaysian Directions rice dish, nasi tomato. This is one of those dishes that has benefitted from the many 1. Blend cherry tomatoes, ginger, cumin powder, cultures that call Malaysia home, with each coconut palm sugar and salt until you get a puree. culture having their own variation of the recipe. I Measure in a cup and set aside. thought I'd give it my own spin, and make it with quinoa instead. I highly suggest using fresh 2. Heat olive oil in a pot. In medium-low heat, sauté tomatoes over store-bought tomato paste or garlic and yellow onion, followed by cumin seeds, ketchup. It can be served as a side dish with cinnamon stick, bay leaf and clove, until fragrant. Be meat and vegetables, but it's so packed with careful not to burn the spices. Add bell pepper and flavors that it’s just as good on its own! sauté for another minute or two, until it turns slightly soft.

Ingredients 3. Add tomato puree and water. You will need 2 cups of liquid to cook 1 cup of quinoa, and that amount 8 to 10 cherry tomatoes should come from tomato puree and water combined. 1/2 inch ginger, chopped For example, if the puree measures 3/4 cup, add 1¼ 1/2 teaspoon cumin powder cups water to make 2 cups of liquid. Add quinoa and 1 tablespoon coconut palm sugar stir to combine all ingredients. 1/2 teaspoon salt 1/2 tablespoon olive oil 4. Bring mixture to a boil, then turn heat on low, cover 1 garlic clove, minced the pot and simmer for 15 minutes (or according to 1/4 yellow onion, chopped package instructions). Quinoa is cooked when the 1/2 teaspoon cumin seeds grain is translucent with a ring around it. Turn off heat 1 cinnamon stick and let cool for 5 to 10 minutes. 1 bay leaf 1 clove 5. Fluff quinoa with fork before serving. Garnish with 1/2 medium red bell pepper, sliced into cilantro on top or stir in chopped cilantro for added thin pieces flavor. 1 cup uncooked quinoa Water Cilantro, for garnish

Yields: 2-4 servings | The Casual Veggie | www.vermilionroots.com

I will admit I don’t care much for making breakfast so during the week I usually grab something that takes little to no time at all to put together like toast or yogurt. At least one morning on the weekends my husband will take over in the kitchen and prepare a big breakfast for us that usually consist of eggs/omelets, grits, toast and/or fruit. This is one meal where I gladly sit back and relax while someone else does the cooking. This past weekend I decided I would take over breakfast duty while Jason got some extra snuggle time with Scottie. Since I had control in the kitchen I incorporated my favorite type of egg on top of this open faced sandwich. Verdict: A fresh and flavorful incredibly delicious breakfast. It was so simple to make and after eating this it certainly made me question why I don’t spend five extra minutes during the week to prepare a healthy and filling breakfast, such as this.

Ingredients Directions 2 slices of bread or baguette of your 1. In a toaster oven toast the bread slices choosing 1 to 2 ounces goat cheese 2. Remove the toasted bread and spread the top with 3-4 fresh basil leaves, chopped goat cheese. Add tomato slices and the chopped basil. 1 small tomato, sliced Set aside. 2 eggs, poached (one for each slice of bread) 3. Bring a pot of water to a boil. As the water starts to Salt and pepper to taste boil add a teaspoon of white vinegar to the pot. Crack an egg into a large spoon or measuring cup. Using the handle of a spatula or spoon quickly stir the water in one direction until it's all spinning around.

4. Gently pour the egg into the center of the whirlpool and allow to cook for three to four minutes. Remove egg from water with a slotted spoon.

5. Top each slice with a poached egg, breaking the yolk over the sandwich. Season with salt and black pepper.

Yields: 2 servings | The Casual Veggie | www.keyingredients.me

Table of Contents Index  A Tasty Mess

Food is absolutely my biggest passion and my blog is a labor of love! I believe cooking should be fun and bring family and friends closer together. www.ATastyMess.com Shakshuka

Shakshuka is a breakfast AND dinner staple of Directions Tunisian, Libyan, Algerian, Moroccan, Egyptian, and Israeli cuisines, traditionally served in cast 1. In a large wok or cast iron pan heat olive oil and add iron pans with bread to dip in the rich tomato garlic, onion, and eggplant. Saute for about ten minutes sauce. The colors in this recipe are absolutely on medium heat until the onion begins to turn beautiful, and you cannot beat the sweet taste translucent and the eggplant softens a good bit. from the fresh vegetables. I usually run to the farmers market on Saturday mornings, pick up a 2. Add in the roma and grape tomatoes, fresh herbs, bunch of fresh tomatoes, and cook this for salt, pepper, red pepper flakes, and stir on medium heat. brunch over the weekend. You want to cook down the tomatoes, this takes about 15 minutes until they begin to form a sauce. Test for seasoning and adjust.

Ingredients 3. Once the tomatoes are seasoned well and they have olive oil, about 2 tablespoon. cooked down into a sauce, crack the eggs in one by 20 sprigs of thyme, leaves removed and one on top and do not stir! Cover the pot and cook on minced medium-low for about 7-8 minutes until the eggs 4 basil leaves, minced cook. I like my yolks runny so I adjust time 2 small eggplants, cut into 1/4 inch accordingly. Sprinkle parsley on top and serve! slices, peelings left on 3-4 tablespoon. red onion, diced 6 garlic cloves, minced 6 ripe roma tomatoes, coarsely chopped 1/2 cups grape tomatoes, cut in half 4 eggs red pepper flakes, to taste salt and pepper, to taste 1/4 cup parsley, minced challah, to dip

Yields: 4 servings | The Casual Veggie | www.ATastyMess.com

Table of Contents Index  Craving Something Healthy

I literally wait all summer to make this tart. Use Directions the freshest, ripest tomatoes you can find (hopefully from your garden or the farmers 1. Preheat oven to 375°F. market), and you won’t believe the intense, sweet flavor you’ll get when they’re roasted in 2. Slice off the top of the garlic bulb, just to remove this tart. This is just perfect as a summer some of the skin, and expose the garlic cloves. Wrap appetizer when you cut it into thin slices, or slice the bulb lightly in foil, drizzle with olive oil, and roast them larger, add a green salad and you’ll have for 1 hour, or until garlic is soft. Remove from oven, a lunch or light dinner. and let cool.

3. Turn oven up to 400°F.

Ingredients 4. Lightly spray a 10-inch tart pan with a removable 1 head of garlic bottom. Press pie crust into the pan, and slightly up the 2 tablespoons olive oil sides. 1 pre-made pie crust, thawed 6 oz Gruyere cheese, shredded 5. Squeeze garlic cloves out of the skins, and mash 4-5 medium, firm tomatoes, cored and with a fork. Spread garlic over the pie crust. Sprinkle sliced pie crust and garlic with cheese, and then nutmeg and 1/8 teaspoon nutmeg thyme. Arrange tomato slices over cheese in an 1/2 teaspoon dried thyme overlapping pattern. Season with salt and pepper, and salt and pepper drizzle with the 2 tablespoons olive oil. fresh basil - whole leaves or cut into chiffonade 6. Bake 45-55 minutes until crust is golden and tomatoes are soft, but retain their shape. After removing from the oven, immediately add fresh basil. Let tart cool to room temperature before slicing and serving.

Yields: 4 servings | The Casual Veggie | cravingsomethinghealthy.com

Gazpacho is a tomato-based, cold vegetable Directions soup that originated from a region south of Spain called Andalucía and consumed widely in 1. Preheat the oven to 450F. Spanish cuisine as well as in neighboring Portugal, where it is known as gaspacho. In this 2. Line baking sheet with foil and arrange peppers on it. recipe, I have roasted peppers as it adds a depth Drizzle olive oil over it and let it roast for 35-40 of flavor and compliments tomatoes very well. minutes until the skins are charred and wrinkled.

3. Allow it to cool for 15-20 minutes and remove the stems, skin, and scoop out the seeds. Slice the roasted Ingredients peppers and discard the remaining juices. 6 hot house tomatoes, chopped 1 medium cucumber, sliced or chopped 4. In a blender add, tomatoes, roasted peppers, 3 roasted peppers (red, orange), peeled cucumber, garlic, cilantro, jalapeno, olive oil, and 1/4 1/2 jalapeno chopped (use per taste) cup balsamic vinegar. I like mine pureed but I have 1/2 bunch cilantro, chopped seen some people leave it roughly chopped. 4 garlic cloves 1/2 cup olive oil 5. Puree it into smooth consistency, add more vinegar about 1/2 cup balsamic vinegar (start and jalapeno if needed. Season with salt and pepper. with 1/4 cup and add as your go) Let it chill before serving. salt, pepper to taste

Yields: 3-5 servings | The Casual Veggie | www.foodpleasureandhealth.com

Table of Contents Index  winter squash

Butternut Squash, Quinoa, & Kale Stuffing 388

Pasta Shells Stuffed with Spaghetti Squash 390+391

Pumpkin Pizza Bases 394

Squash and Cheddar Pumpkin Cheese Fondue 396 1 cup boiled, 245g % Daily Value* Calories 49 2% Total Fat 0.2 g 0% Total Carbohydrate 12 g 4% Spiced Carrot and Dietary fiber 2.7 g 11% Butternut Squash Soup 398 Sugar 2.5 g Protein 1.8 g 4% Vitamin A 245% Calcium 4% Vitamin C 19% Iron 8% Carrot Pumpkin Nutty Vitamin D 0% Magnesium 6% Muffins 400 Vitamin E 10% Phosphorus 7% Vitamin K 2% Potassium 16% Thiamin 5% Sodium 0% Riboflavin 11% Zinc 4% Spiced Pumpkin Bread 402 Niacin 5% Copper 11% Vitamin B6 5% Manganese 11% Folate 6% Selenium 1% Vitamin B12 0% Pantothenic Acid 5% Grow There are many kinds of winter squash, most notably, pumpkin, butternut squash, spaghetti squash, acorn, delicata and many more. They’re characterized by their thick skin, abundant seeds, and cold hardiness. They grow on vines which can be trellised to conserve space, but care must be taken to provide extra support for the heavy squashes.

Winter Squash are available through fall and winter.

Buy Winter squash come in many shapes and sizes. Look for heavy, firm squash. The skin should be hard. Thin skin indicates an immature squash. When buying pumpkins, look for long, thick stems. Those will last longer than pumpkins with short stems.

Some winter squash are hollow. You can knock on them and listen for a hollow sound to judge ripeness. These include pumpkin, turban, delicate, and spaghetti squash. Other varieties like butternut and acorn are more dense and aren’t easily judged by sound.

Look on the bottom of the squash to make sure the blossom end is clean and free from cracks, dampness, or mold.

Store Remember that most squash stems are not strong enough to support the weight of their fruit. Hold large squash by their bottoms, not by their stems.

Store squash in a cool, dark area of your kitchen. They can be refrigerated but squash is often too large to store in the refrigerator. Keep them away from heat sources, like an oven. Check the squash periodically for soft spots and signs of decay. Most winter squash will last a few months if stored properly, though this varies depending on the variety. Some squash are bred for longer storage times.

Prep The skin is not edible. You can use a vegetable peeler to remove the skin from butternut squash. For other thick skinned squash, you can roast them in an oven and peel the skin off afterward. You can also use a sharp knife to cut the skin away before cooking.

Remove and discard (or roast!) the seeds before cooking the squash.

The Casual Veggie | Winter Squash

I call this the triple threat. Butternut Squash. Directions Quinoa. Kale. Can I just tell you how amazing this recipe is? My favorite part of putting this together 1. If using fresh bread for your stuffing recipe, spread was making the base. When the butter, the out the cubes on a baking sheet and dry in a 300 onions, the celery and everything comes together degree oven for 15-20 minutes. it’s like a symphony of scents wafting through the kitchen. I know that may sound a little dramatic, 2. Prep your butternut squash by coating the cubes but trust me. It is divine. I almost wanted to just with olive oil and roasting on a baking sheet for 35 jump right in to the skillet and slurp it all up. This minutes at 400. dish will make your guests lose their mind over wondering when dinner will be! 3. Meanwhile, prepare your base. Heat butter in a large skillet over medium heat. Add onions, celery, and spices. Cook, stirring, until all of the vegetables are Ingredients tender; 5-7 minutes. Add broth; bring to a simmer and remove from heat. 8 cups bread of choice, cut in 1/2 in. cubes (I used a fresh baguette, but the 4. Beat egg with parsley in a large bowl; stir in bread choices are endless) cubes, broth mixture, mushrooms, kale, squash, and 1/2 stick butter quinoa. Transfer to baking dish. Cover with foil and 1 cup onions, chopped or diced bake at 375 for 30 minutes. Uncover and bake until 1 cup celery, diced golden, about 20 more minutes. 1/2 tablespoon sage 1/2 tablespoon thyme Salt & pepper to taste 1/2 cup chicken (or turkey) broth 1 egg 2 tablespoon parsley 1 cup mushrooms, finely diced 1 cup kale, chopped 2 cup butternut squash, peeled, seeded, and cubed 1 cup quinoa, cooked

Yields: 4 servings | The Casual Veggie | www.triedandtasty.com

These pasta shells are stuffed with spaghetti Directions squash, spinach, zucchini, tomatoes, fresh Romano cheese and spices, and served with a For the shells: cauliflower cream sauce. So rich and delicious, 1. Preheat oven to 400 F. Poke the spaghetti squash you’ll feel like you’re being bad, but you’re being several times with a knife and put it in a baking dish. so good! Bake for approximately 50 minutes or until the squash is tender and can easily be poked with a fork (see notes). Once cooked, remove from oven and allow the squash to cool a bit before handling it. Ingredients For the shells: 2. On a cutting board, slice the squash in half. With a 1 spaghetti squash fork, shred the squash and place the shreds into a large 1 small zucchini, shredded bowl. Avoid the seeds; they should be easy to work 1 cup fresh spinach, julienned around. Add the grated zucchini, spinach, diced tomato, 1 large tomato, diced basil, oregano, onion powder and grated Romano 1/2 teaspoons basil cheese. Mix with a large spoon until everything is 1/2 teaspoons oregano evenly combined. Season with sea salt and ground 1/2 teaspoons onion powder black pepper to taste. 4 ounces, fresh romano cheese, grated sea salt and ground black pepper to taste For the sauce: 20 large pasta shells 3. In a large pot over medium-high heat, bring the vegetable stock to a simmer. Add the cauliflower For the cauliflower cream sauce: florets and cook until tender, approximately 7 minutes. 7 cups vegetable stock With a slotted spoon, carefully transfer the florets to a 2 heads cauliflower, cored and cut into blender. florets 2 tablespoons butter 4. In a saucepan, melt the butter over moderate heat. 5 cloves (Large Size) garlic, minced Add the minced garlic, and sauté until fragrant, 1/2 whole lemon, juiced approximately 3-5 minutes. Add the butter and garlic 1/2 teaspoons onion powder to the blender with the cauliflower florets. Add the 1/2 teaspoons sea salt lemon juice, onion powder, sea salt, ground black 1/2 teaspoons ground black pepper pepper, and almond milk. Blend until you’ve got a 1 cup almond milk, unsweetened and smooth, silky puree. unflavoured 5. Pour 1/2 cup worth of the sauce on the bottom of a 4 ounces, fresh romano cheese, grated chopped chives Directions continued on next page Yields: 4-6 servings | The Casual Veggie | www.killingthyme.net Pasta Shells Stuffed with Spaghetti Squash, continued

large baking dish (I used a large oval baker but a 9×13 should work as well). Preheat the oven to 350 F.

6. Place the pasta shells in the leftover vegetable stock. Bring to a boil and cook the noodles according to package instructions for al dente. With a slotted spoon, transfer the pasta shells to a large bowl. Don’t rinse.

7. When the shells have cooled off a bit, spoon a tablespoon of the squash mixture into the shells, and then place them into the baking dish (filling side facing up).

8. Once all of the shells are stuffed and placed into the baking dish, pour the rest of the cauliflower cream sauce on top. Spread it out evenly. Garnish with the grated Romano cheese. Cover with tinfoil and place in the oven.

9. Bake for 20 minutes, and then remove foil. Bake uncovered for 13 minutes. Then put it under the broiler for about 2 minutes to brown the cheese up a bit (optional). When done, garnish with fresh chives and serve.

The Casual Veggie | www.killingthyme.net

Table of Contents Index 

Wholly Goodness

Every day I marvel over this incredible planet and the beautiful, psychedelic and delicious things it grows. Food has always been my way of connecting with people and Wholy Goodness exists so that my experiments in vegan cooking can travel from my Berlin kitchen to yours. http://www.wholygoodness.com/ Pumpkin Pizza Bases Directions 1. Cut the pumpkin in half, remove the skin, scrape out the seeds, and cut each half into cubes. Place the It wasn’t until living in Berlin that I became pumpkin cubes in a medium sized sauce pan and cover acquainted with the Hokkaido pumpkin and with water. Place on stove, bring to a boil and then these are without a doubt the reason I have lower to a simmer until cubes are easily mashed with a become utterly obsessed with pumpkin over the fork. Drain the water and then mash the pumpkin cubes past few years. They have a paper thin skin with a fork until smooth but chunky.

which does not need to be removed because is 2. Preheat oven to 180°c. Pour 2 cups of your truly undetectable when the pumpkin is cooked. pumpkin mash into a medium sized mixing bowl. Add the psyllium husk and salt, then stir with a fork until you think the psyllium husk is evenly distributed Ingredients through the pumpkin. Wait 5 minutes.

1 medium sized Butternut or Hokkaido 3. Add the baking powder and flour and stir with a fork pumpkin until well combined. Add water, little by little, stirring with the fork until the ingredients come together. 4 tablespoon psyllium husk*

2 teaspoon baking powder 4. Knead the dough into a ball either in the bowl or on 1 teaspoon salt a floured surface, and then divide into 8 balls. On a 2 cup of flour of your choice such as floured surface, press each ball into a flat disk using the buckwheat, almond or wheat flour palm of your hand. Flip it over and then using your fingertips (or a rolling pin), work the ball of dough into approximately 50ml of water a round-ish shape.

*If you don't have psyllium husk, you can skip it 5. Brush two oven trays with olive oil. Place the pizza when using wheat flour as it is glutinous enough bases on the oven tray and then, using your fingertips, to hold together on its own. *If you don't have psyllium husk and are using press the dough into a thinner, larger round. When you almond, buckwheat, or some other gluten free are satisfied with the size, flip it over. Now there will flour, replace it with another egg replacer such as be a light amount of olive oil on both sides. Repeat this ground flax seeds or ground chia seeds. Stir process with each ball of dough. Prick holes into each them into the pumpkin mash and wait for 10 pizza base with a fork and then place both trays in the minutes before you add the rest of the base oven for 15 minutes ingredients so that they have time to get sticky. 6. After 15 minutes, remove the bases from the oven and top with desired ingredients. The pictured pizzas Your favorite sauce (Tomato paste, are only a suggestion. You can use anything you like, Pesto, Cashew cream, Olive tapenade) but I highly recommend some combination of tomato Toppings (Sundried tomatoes, paste, cashew cream, caramelized onions, pine nuts and Caramelized onions, Olives, Pine nuts, basil. Fresh tomatoes, Fresh onion, Garlic, 7. Place the pizzas in the oven for another 15 minutes. Mushrooms) Remove, top with any additional ingredients such as Extra toppings (Basil, Micro greens, fresh herbs, avocado etc and then serve. Rocket, Avocado, Edible flowers)

Yields: 8 pizzas | The Casual Veggie | www.wholygoodness.com

This recipe will convince you that you love squash. No really, you do. With a creamy fondue, even self-proclaimed squash haters don’t have a choice but to love it. Squash and cheddar cheese fondue tastes just like traditional cheese fondue but has the extra nutrients of squash subbed in place of melty gruyere. This recipe uses raw sharp cheddar for a little extra tang similar to using fontina or other semi-hard tangy cheeses. Pair with any little dippers you have available… cut up veggies, meats, baguette or whatever else you come up with to dip into or schmeer it on.

Ingredients Directions 2 cups shredded raw sharp cheddar (or 1. Mix ingredients together in small crockpot or bowl. combo of other tangy semi-hard cheeses) 2. Heat until melty and stir well to combine. 2 cloves garlic, minced 1 cup cooked and pureed squash 3. Serve warm with a variety of dippers like veggies, (butternut or acorn work well) meat sticks or baguette. 2 tablespoons dry white wine 1/4 teaspoon nutmeg 1/8 teaspoon ground black pepper

Yields: 4-6 servings The Casual Veggie | www.cookingupclean.com

This is Autumn comfort in a bowl, I tend to make Directions this soup around holiday time but this is a winner anytime of year. The spices in this are 1. Preheat your oven to 350°F. aromatic and will take you right to a crisp Fall day. I like to leave the cream out of soups so 2. With a vegetable peeler, remove the skin from the the flavor of the veggies can really shine but squash. Carefully cut the squash in half lengthwise. then adding a dollop of creme fraiche at the end Scoop out and discard the seeds. Chop into medium to give it that added creaminess. Simple dice and place the squash on a baking sheet with ingredients that produce big flavor. chopped carrots. Drizzle with the olive oil and season with salt and pepper. Roast until caramelized and fork tender, about 30 minutes. Remove and set aside.

Ingredients 3. Begin the base for the soup once squash and carrots 3 pounds Butternut Squash, peeled, are tender. In a large heavy bottomed pot heat 2 seeded and medium diced tablespoons of olive oil over medium heat. Add the 4 whole Carrots, peeled and medium onion and cook 5 minutes until tender and slightly diced caramelized. Add minced garlic, nutmeg, ginger, allspice, Olive Oil, for drizzling a pinch of cayenne pepper, kosher salt and pepper. Stir Kosher Salt and Ground Black Pepper, for together until fragrant, 30 seconds. seasoning 2 tablespoons Olive Oil 4. Add reserved squash and carrots to the mixture and 1 whole Onion, chopped stir to combine. Add vegetable stock while stirring. 2 cloves Garlic, minced 1/8 teaspoon Nutmeg 5. Bring to a boil and reduce to a simmer. Simmer on 1/8 teaspoon Ground Ginger low for 15 minutes. Remove from heat. 1/8 teaspoon Allspice Cayenne Pepper, a pinch 6. Using an immersion blender, food processor or 1 teaspoon Kosher Salt blender., carefully blend until smooth. If using a blender 1/8 teaspoon Ground Black Pepper or food processor do this in batches. Return to the pot 6 cups Vegetable Stock and adjust seasoning if needed. Serve with a dollop of Creme Fraiche, for garnish creme fraiche.

Yields: 4-6 servings | The Casual Veggie | www.dashofsavory.com

Table of Contents Index  Treble In The Kitchen

A grain-free muffin that is fluffy, yet filling and Directions perfect for the cooler fall temperatures. These are great to have on hand as a quick grab and 1. Preheat oven to 350° F. Line muffin tins with baking go breakfast during the week! liners or spray with nonstick cooking spray.

2. Combine all ingredients in a large bowl and mix thoroughly. Pour batter into 6 muffin cups. Ingredients 1/2 cup pumpkin 3. Bake for 20 minutes, or until cooked all the way 1/2 cup shredded coconut (I used through. unsweetened) 1/2 cup raisins 4. Remove from oven and allow to cool for 10 minutes 1/2 cup chopped walnuts before removing from pan. Enjoy! 1/4 cup honey 2 eggs 1 small carrot, shredded 1/2 cup almond meal 1/4 cup of your favorite protein powder 1 teaspoon cinnamon 1 teaspoon vanilla 1 teaspoon baking powder

Yields: 6 muffins | The Casual Veggie | www.trebleinthekitchen.com

Table of Contents Index  Wholly Goodness

Another one fro the Wholy Goodness pumpkin Directions files. This one is like banana bread meets carrot cake, but with pumpkin instead of bananas or 1. If you need to cook and mash your pumpkin first: carrots! It’s a great way to use up leftover Cut in half, scoop out seeds, cube and boil in a medium pumpkin and it is delicious freshly sliced and pan of water for 15-20 minutes. You can leave the plain or toasted and smothered with coconut oil. skin on if it is a butternut or hokkaido or other thin- skinned variety

2. Preheat oven to 350°F Ingredients 1½ cup mashed pumpkin (one small 3. Place mashed pumpkin in a medium sized mixing butternut or hokkaido is usually bowl and add oil, sugar, spices and salt. Stir until well perfect) combined. Add flour and stir again until well combined. 1/3 cup melted coconut oil or sunflower Your dough will be quite thick and sticky. seed oil 3/4 cup raw sugar 4. Roughly chop walnuts and add to bowl, along with 1 tablespoon ground ginger pumpkin seeds. Stir to combine. 2 teaspoon ground cinnamon 1 teaspoon ground turmeric (optional) 5. Line an 11" x 4" pan with baking paper and pour the 1 teaspoon baking soda (natron for batter into the pan, using a rubber spatula to scrape out Germans) all of the goodness. Use the back of a wet tablespoon 1 teaspoon vanilla (optional) to smooth out the batter and then sprinkle remaining pinch of salt walnuts (chop them first) and pumpkin seeds on top. 1½ cup whole wheat or spelt flour 1 large handful of walnuts 6. Bake in oven for 45m and then test with a skewer. If 1 large handful of pumpkin seeds it comes out clean, remove from oven. If it comes out additional walnuts and pumpkin seeds for with batter on it, return to the oven for an additional the top 10-15 minutes.

Yields: 1 loaf | The Casual Veggie | www.wholygoodness.com

Table of Contents Index  zucchini

Creamy Avocado Zucchini Ribbons 406

Grilled Ratatouille Quinoa with Balsamic Vinaigrette 408

Zucchini Boat Tuna Melt 410

Zoodles with Mushroom

Pesto 412 Zucchini, with skin 1 cup sliced, 180g % Daily Value* Calories 29 1% Curried Zucchini Pancakes 414 Total Fat 0.1 g 0% Total Carbohydrate 7 g 2% Dietary fiber 2.5 g 10% Spiced Zucchini Banana Sugar 3 g Protein 1.2 g 2% Waffles 416 Vitamin A 40% Calcium 2% Vitamin C 14% Iron 4% Vitamin D 0% Magnesium 10% Spiced Zucchini Muffins 418 Vitamin E 1% Phosphorus 7% Vitamin K 9% Potassium 13% Thiamin 5% Sodium 0% Zucchini Carrot Apple Bread Riboflavin 4% Zinc 2% 420 Niacin 4% Copper 8% Vitamin B6 7% Manganese 16% Folate 8% Selenium 1% Vitamin B12 0% Pantothenic Acid 2% Grow Zucchini is in the summer squash family along with yellow straight neck, crookneck, and pattypan squash. Zucchini has an earthier flavor than the yellow summer squash varieties though they share many other characteristics. While most winter squash grow on vines, summer squash grow from medium sized plants with long hollow stems and large fuzzy leaves.

Available during late spring through early fall.

Store Keep zucchini dry. Moisture can easily build up causing a slimy reside to develop on the skin. If the squash is dirty or wet, wipe it clean with a lightly damp paper towel, then dry it completely before placing it in a plastic produce bag in the crisper bin of your refrigerator.

Zucchini does not freeze well due to it’s high water content.

Summer squash is sensitive to pressure. The thin skin can bruise and cut easily. Careful handling will ensure the veggie lasts longer.

Prep The skin and seeds of summer squash are edible. Scrub the skin gently with your fingers or a soft cloth under running water. Chop and discard the top and bottom ends.

The Casual Veggie | Zucchini

Table of Contents Index  Pumpkin and Peanutbutter

Do you own a spiralizer? If you don’t, you need Directions to own one immediately! I went years without one, thinking it was just another useless kitchen 1. Using a spiralizer, slice two zucchini into thin ribbons tool, but, man, was I missing out. One of my with the straight blade (there should be multiple blades favorite things to make with my spiralizer is with your machine). Boil a pot of water and add the zucchini ribbons. They’re a perfect gluten free zucchini. Cook for 2 minutes, then strain immediately substitute for pasta, or just another way to get and let it drain for a few minutes. some more veggies into your day. 2. In the meantime, add avocado, basil leaves, lemon This recipe takes the zucchini ribbons over the juice, and salt and pepper to a food processor. Drizzle top with another favorite vegetable of mine: in the olive oil or basting oil as it purees. Blend until the avocado. This creamy, dreamy avocado sauce puree is creamy and fairly smooth. makes this dish a knock out, and is sure to please any picky vegetable eater! Not to 3. Pour the zucchini ribbons into a bowl and top with mention, it’s vegan and gluten free. the avocado cream sauce. Mix together, then add in the tomatoes and stir once more. We like to top ours with a drizzle of sriracha for an extra kick! Ingredients 2 medium zucchinis 1 tomato, cut into bite sized chunks 1 small avocado handful of fresh basil leaves pinch of salt and pepper squeeze of half a lemon splash of olive oil, or Wegman’s Basting Oil (Totally recommend using if you’re lucky enough to have a Wegman’s near you!) optional: sriracha

Yields: 4 servings | The Casual Veggie | www.PumpkinandPeanutbutter.com

Table of Contents Index  Bobbi’s Kozy Kitchen Mom to 2 kiddos and one little Westhighland Terrier. A So Cal girl at heart, I now live with my boyfriend/sous chef in the beautiful Pacific Northwest. I am a writer, recipe developer, photographer, and lover of wildlife, the out of doors, and all things DIY. When it comes to food I take an "everything in moderation" approach. I adore fresh fruits and veggies, but I have never met a mac and cheese I didn't like! http://www.bobbiskozykitchen.com/ Grilled Ratatouille Quinoa with Balsamic Vinaigrette

You know that I started my journey down this crazy road of food blogging because I lost weight and wanted to eat healthier. Although, I do have to be honest with you, the switch wasn't really easy at first. I was game, but the rest of the gang? Ya, not so on board. They still had those same hang ups. Whole grain would be bland, or weird tasting. I actually started the switch with them on the sly. I snuck in whole grain pasta. That is probably the easiest do it if you need to be sneaky like me. I loved sitting back and watching the entire family eating around the table and going on and on about how awesome dinner was. I just smiled and let them go. At the end of the meal I asked if everyone was sure that they enjoyed the dinner. A resounding YES was what I was met with. I then informed them that they had just tried their first whole grain recipe switch. Dead silence for a minute, then a chorus of “really?”. I think that pretty much summed it up that I knew what I was doing, and wasn’t out to poison everybody.

Ingredients Directions 2 cups cooked quinoa 1. Heat a grill pan to medium-high heat. Lightly oil the 1 medium zucchini, cut lengthwise into hot grill and place the vegetables on the grill. You may thick slices have to work in batches. Brush the veggies with oil 1 orange bell pepper, halved, stemmed, and salt and pepper them. Cook on each side until and seeded browned and tender. Transfer to a cutting board to 1 small eggplant, cut lengthwise into cool. thick slices 1 small to medium red onion, halved 2. Meanwhile, in a small bowl, combine the olive oil, 4 tomatoes, cut into thick slices balsamic vinegar, honey, lemon juice, and salt and 3/4 cup extra virgin olive oil pepper to taste. 1/4 cup white balsamic vinegar 1 tablespoon honey 3. Rough chop the veggies and add them to your 1 tablespoon lemon juice (about one cooked quinoa along with the balsamic vinaigrette generous squeeze from a fresh lemon) Season with salt and pepper and the parsley and toss. Kosher salt Freshly cracked black pepper 1/4 cup ( a generous handful) roughly chopped fresh flat-leaf parsley, reserve a tablespoon or so for garnish

Yields: 4-6 servings | The Casual Veggie | www.bobbiskozykitchen.com

Table of Contents Index  Fitful Focus

Lighten up the classic diner Tuna Melt with this Directions Zucchini Boat Tuna Melt recipe! It's gluten-free, mayo-free and still incredibly delicious. Simply 1. Cut zucchini in half length-wise. Using a melon baller swap out the bread for some nutritious zucchini, or small spoon, scoop out the middle, leaving a 1/4- get fancy with sun dried tomatoes and top it off 1/2 inch wall for the "boat." with some ooey gooey mozzarella cheese for a deluxe, healthy version of this classic dish. 2. In a small bowl, mash together tuna and avocado. Stir in Old Bay Seasoning and salt. Spoon tuna mixture into zucchini and top with tomatoes and cheese.

Ingredients 3. Place zucchini halves on a foil lined baking sheet and 1 medium zucchini place in toaster oven at 425°F for 5 minutes, until 1 can tuna in water, drained (I used cheese is bubbly. For a crispier topping, broil for Bumble Bee® Prime Fillet® Solid White another minute or so afterwards. Albacore in Water) 1/4 avocado 4. Remove from toaster, let cool and enjoy! 1 teaspoon Old Bay Seasoning dash of Sriracha salt (can sub regular salt) 6 small sun dried tomatoes 1/4 cup shredded mozzarella cheese

Yields: 2 servings | The Casual Veggie | www.fitfulfocus.com

Table of Contents Index  Wholly Goodness

The only thing that stops me from eating pasta Directions every day is the fact that it is really not as good for me as I wish it was. Discovering that you can 1. Finely chop mushrooms and place in a frying pan make NOODLES out of ZUCCHINI was a game with a little olive oil on a medium heat. changer. Sure, nothing beats a big bowl of carbohydrate laden pasta, but zucchini noodles 2. While mushrooms are cooking, prepare your – affectionately dubbed ‘Zoodles’ by the food zoodles. If you have never made them before, you can blogger world, are a great way to enjoy all the prepare them according to my instructions here. delicious flavours of a big bowl of pesto pasta, without the wheaty glutinous carbs. It’s also a 3. When your mushrooms are cooked and have great way of tricking yourself into eating more released all of their liquid, add zoodles to the pan as veggies without even realizing. For an extra well as enough pesto to lightly coat everything (if you powerful health hit, team it with my Kale Pesto. are using pesto with avocado in it, just add the zoodles now and add pesto right at the end).

4. Use tongs or a fork to gently combine everything Ingredients and stir a little to get evenly cooked. While this is For the zoodles: happening, throw spinach leaves into a bowl. Slice 2-3 handfuls of assorted mushrooms cherry tomatoes in half, thinly slice the red onion and 2-4 zucchinis add these to the spinach leaves along with the olive. Pesto Squeeze the lemon juice over it and sprinkle with Pine nuts (optional) toasted sesame seeds. Enjoy! Salt, pepper, chilli to taste

For the salad: Spinach leaves Cherry tomatoes Red onion Black olives Lemon juice Toasted sesame seeds (optional)

Yields: 2-3 servings | The Casual Veggie | www.wholygoodness.com

Table of Contents Index  Jeanie and Lulu’s Kitchen

My late mother-in-law was an amazing cook Directions and baker. My husband misses her food a lot, so I love to try and re-create recipes inspired by 1. Take the shredded zucchini and squeeze out some her! Zucchini fritters were a specialty of hers of the moisture by wrapping it in a paper towel and and this is my version based on her recipe. pressing it firmly. It does not have to be dry, just not soggy. Transfer it to a large bowl and stir it in with the Greek yogurt, ricotta, lemon zest, lemon juice, egg, garlic, dill, curry powder, dried onion, salt and flour. Ingredients Make sure everything is combined well, then set the batter aside. 1 whole zucchini peeled and grated on

the smallest holes of a box grater 2. Heat a thin layer of olive oil in a cast iron skillet over 1/4 cup plain greek yogurt medium high heat. Once it is nice and hot use a 1.5 inch 1/4 cup ricotta cheese cookie scoop to easily scoop dollops of the batter into 1/2 a lemon, zested and juiced the pan, then lightly press the scoop of batter down 1 whole egg with the back of the scoop to make a perfectly round 1 clove garlic minced little pancake. Fit 5 in the pan at a time. 1 tablespoon fresh dill chopped

1 teaspoon curry powder 3. Pan fry the pancakes for about 2 minutes on the first 1/2 teaspoon dried onion side, then gently flip them to crisp up on the other side 1/2 teaspoon salt for another 2 minutes. Remove them to a plate lined 1/3 cup all-purpose flour with paper towel to blot them. Repeat with two more olive oil as needed for pan frying batches of 5 to make 15 little pancakes total.

4. Once they are all cooked off, serve the pancakes on a big platter with whatever serving sauce you desire. They are amazing with apple sauce, sour cream, you name it. Enjoy!

Yields: 8-10 servings | The Casual Veggie | www.jeanieandluluskitchen.com

Table of Contents Index  Vermillion Roots

This is not a typical waffle. It’s flourless and Directions made mostly with bananas and eggs, so it’s like an omelet waffle. With lots of good stuff in it, 1. Preheat waffle iron at medium setting. Blend banana including nutrient-dense zucchini. It has a soft and eggs with vanilla extract in a blender until smooth. and custardy texture, and the spices nicely perk Pour into a large bowl. Add shredded zucchini, up the natural sweet hints from the fruits and shredded carrot, chopped raisins, oats, ground flax vegetables. seeds and spices. Stir well to combine.

2. Spray both sides of waffle iron with oil. Scoop batter onto the middle and spread evenly. Cook at medium Ingredients setting for about 5 minutes. Or cook according to the 1 medium ripe banana instructions for your waffle iron. Serve warm with a 2 large eggs sprinkle of shredded coconut. 1/2 teaspoon vanilla extract 1 medium zucchini, shredded and water squeezed out 1 small carrot, shredded 1 tablespoon raisins, roughly chopped 1 tablespoon rolled oats/ oat bran 1 teaspoon ground flax seeds 1/4 teaspoon ground cinnamon Pinch of ground cardamom Pinch of ground nutmeg Pinch of ground cloves Pinch of salt Olive oil spray Sweetened shredded coconut (optional)

Yields: 1-2 servings | The Casual Veggie | www.vermilionroots.com

Ever had an extra zucchini on hand and Directions wondered what do with it? Usually what comes to my mind are breakfast muffins. We keep 1. Preheat oven to 350°F. Line a 12-cup muffin tin most baking ingredients as staples in the pantry with paper liners. Wash, rinse and dry the zucchini so it is very easy to mix up a batch. I like to use before you grate it. Set aside. good quality extra-virgin olive oil and gluten-free flours with nutritional value. And we love spices 2. In a stand mixer or large bowl, combine the coconut so this recipe has quickly become one of our sugar, EVOO, vanilla and eggs. Add the flours, xanthan, absolute favorites! baking soda, baking powder and spices (but don’t add the raw sugar yet). Mix at medium speed until well combined. I used to sift the dry ingredients together in another bowl first, but I’ve found over the years it Ingredients really doesn’t matter that much and it’s one less bowl 1 large zucchini, finely grated to clean if I just sprinkle all the dry ingredients into the 1 cup organic coconut sugar stand mixer. Just make sure everything is mixed long 1/2 cup high-quality extra virgin enough to be incorporated well into the batter. olive oil 2 teaspoon homemade vanilla extract 3. Add the grated zucchini and beat on a high speed 2 large eggs until well incorporated and creamy. Use an ice cream 1 cup certified gluten free oat flour scoop to divide the batter into the wells of the muffin 1/2 cup sweet “white” sorghum flour tin (about 2/3 full). Sprinkle with the raw cane sugar 1/2 teaspoon xanthan gum (this is optional but it does add a nice little crust). 1/2 teaspoon baking soda 1/2 teaspoon aluminum-free baking 4. Bake for 24 minutes or until a toothpick inserted in powder the middle comes out clean. Oven temperatures vary 1½ teaspoon ground cinnamon so start checking around 20 minutes. Smell really is a 3/4 teaspoon ground nutmeg great indicator of doneness. Let cool completely on a 1/4 teaspoon ground ginger cooling rack and then store in a container in the fridge 1/8 teaspoon ground cloves for the week. 3/4 teaspoon pink Himalayan salt 1-2 tablespoons raw cane sugar

Yields: 12 muffins | The Casual Veggie | www.theweeklymenubook.com

I don't know whose idea it was to put zucchini in Directions bread, or carrots in cake, but I would like to thank them. Zucchini bread is one of my favorite 1. Preheat oven to 325°F. Grease an 8x4 inch baking summer snacks, but most suffer from being dish with coconut oil, butter, or non-stick spray, then overly sweet, greasy, or not having enough line the bottom with parchment paper. Stash the pan in veggies in them to justify the name. Not this one the fridge or freezer to chill while you make the batter. – this loaf is sweet but not too sweet, moist but not dense, and packed to the brim with 2. In a bowl, whisk together the flour, baking soda, vegetables (and fruit, because, apples). If you're baking powder, salt, cinnamon, and ginger. Set aside. on the hunt for the perfect zucchini bread, look no further! 3. In a separate bowl, whisk the eggs until light and frothy. Add the coconut oil, sugar, vanilla, and lemon juice, and beat well for one minute. Ingredients 4. Grate the zucchini, carrots, and apple on the large 1 3/4 cups (210 grams) all-purpose side of a box grater, and add them to the wet flour ingredients. Stir to combine. 1 teaspoon. Baking soda 1 teaspoon. Baking powder 5. Add the dry ingredients to the wet, and fold them in 3/4 teaspoon. Kosher salt gently until just combined, with no dry patches. The 3/4 teaspoon. Cinnamon batter will be quite thick, but that's how it should be. A 1/2 teaspoon. powdered ginger (or 1 lot of the moisture is contained in the veggies and teaspoon. Freshly grated ginger) apple, and will come out during baking to keep the loaf 2 large eggs moist. Do not over-mix. 1/4 cup coconut oil, melted, plus more for greasing the pan 6. Pour the batter into the prepared pan, and bake for 1 cup granulated sugar 55-60 minutes, or until the top is golden brown and a 2 teaspoon. pure vanilla extract toothpic inserted in the center comes out mostly clean. 1 teaspoon. fresh lemon juice Let cool for at least 15-20 minutes before removing 1 cup shredded zucchini from the pan, then let cool completely. 1 cup shredded carrot 1 cup grated apple (red or green) 7. Enjoy immediately, or wrap in plastic and store at 1 cup chopped nuts, minced room temperature. Keeps beautifully for 3-4 days. candied ginger, dried fruit, or other add-ins (optional)

Yields: 1 loaf | The Casual Veggie | www.willcookforfriends.com

Table of Contents Index  recipe index Breakfast Lunch Frittatas Cold Lunches Corn Frittata With Feta And Bacon 156 Avocado Dill Potato Salad 44 Leek and Pea Frittata 300 Cleansing Sushi Roll with Spicy Kale + Summer Squash, Leek + Goat Cheese Green Veggies 172 Frittata 344 Summer Kale Rolls 218 Asian Daikon Noodles 330 Hot Breakfasts Summer Roasted Tomato Tart 382 Sundried Tomato & Kale Omelet 214 Creamy Avocado Zucchini Ribbons 406 Sausage Parsnip Breakfast Casserole 294 Breakfast Hash with Potato and Spinach 310 Hot Lunches Shakshuka 380 Artichoke Empanadas 18 Purple Cabbage Tacos with Tangy Muffins & Breads Chipotle Aioli 106 Whole Grain Carrot Morning Glory Hawaiian Chicken Burgers 274 Muffins 126 Spicy Roasted Potato Burrito Bowl 312 Carrot Pumpkin Nutty Muffins 400 Zucchini Boat Tuna Melt 410 Spiced Zucchini Muffins 418 Spiced Pumpkin Bread 402 Pizzas Zucchini Carrot Apple Bread 420 Beetroot Pizza 58 Sweet Potato & Date Crepe 366 Lean Green Veggie Pizza Appetizer 86 Spiced Zucchini Banana Waffles 416 Cauliflower Crust Pizza Bagels 146 Crispy Kale Pesto Pizza with Smoothies & Juices Cashew “Ricotta” 220 Carrot Apple Beet Juice 62 Slimmed Down Chicken & Spinach Pizza 244 Green Hulk Chocolate Smoothie 238 Pizza Stuffed Summer Squash 346 Blueberry Pineapple Sneaky Green Pumpkin Pizza Bases 394 Smoothie 240 Toasts Toasts Green Goddess Avocado Toasts with Green Goddess Avocado Toasts with Roasted Spring Vegetables 34 Roasted Spring Vegetables 34 Avocado Peach Toast 36 Avocado Peach Toast 36 Roasted Beet and Cottage Cheese Toast 56 Roasted Beet and Cottage Cheese Toast 56 Open Faced Poached Egg, Tomato and Goat Cheese Sandwich 378

Appetizers Soups Puff Pastry Wrapped Asparagus 30 Creamy Asparagus and White Bean Broccoli Bites with Yogurt Dill Sauce 84 Soup with Goat Cheese 26 Lean Green Veggie Pizza Appetizer 86 Roasted Red Pepper and Fennel Soup 72-73 Cauliflower Crust Pizza Bagels 146 Thai Curry Soup 110 Avocado & Goat Cheese Cucumber Roasted Carrot and Red Pepper Soup 122 Cupcakes 174 Leek Cauliflower Potato Soup 142 Smoked Salmon Cucumber Bites 176 Spicy Corn Chowder 160 Mushroom and Leafy Green Dumplings 246 Eggplant Onion and Tomato Stew 186 French Onion and Portobello Mushroom A Healthier French Onion Soup 278 Pinwheels 252-253 Parsnip & Great Northern Bean Apple Gruyere Stuffed Mushrooms 260 Soup with Sage 292 Roasted Kale Pesto Onions 276 English Pea Soup with Lemon Creme Pea and Fava Bean Crostini 304 Fraiche 298 Persian Potato Patties 320 Thai Red Curry 358-359 Curried Zucchini Pancakes 414 Sweet Potato Bisque 362 Roasted Pepper and Tomato Gazpacho 384 Spiced Carrot and Butternut Squash Dips & Sauces Soup 398

Condiments Beet Butter 60 Easy Pickled Red Onion 282 Salads Slow Roasted Cherry Tomatoes 370 Leafy Salads Green Tomato Chutney 374 Roasted Asparagus Spring Mix Salad 24 Roasted Beet & Pear Salad 50 Dips Roasted Beet & Arugula Salad 52 Chunky Guacamole 38 Cornbread Panzanella Salad With Pomegranate Mango Guacamole 40 Roasted Beets 54 Charred Corn Salsa 154 Citrus Kale Salad 208 Eggplant Dip (Kashke Bademjan) 194 Kale Waldorf Salad 210 Three Onion Dip 280 Arugula & Watermelon Salad 236 Squash and Cheddar Cheese Fondue 396 Grain Salads Pesto Carrot Slaw Lentil Salad 120 Artichoke and Spinach Pesto 16 Warm Roasted Radish Salad 324 Carrot Top Pesto 124 Radish & Hempseed Tabbouleh 332 Kale Pesto 212 Quinoa Salad with Grilled Summer Arugula Pesto 242 Vegetables 338 Quinoa and Squash Ribbon Salad 340 Sauces Tomato Quinoa 376 Cauliflower Cream Sauce 144 Homemade Chunky Tomato Sauce 372

Salads, continued Meatless Entrees, continued Salads with Meat Oven Dinners Broccoli Chicken Salad 80 "Cheesy" Stuffed Bell Peppers 68 Brussels Sprouts with Chorizo and Purple Cabbage Tacos with Tangy Cranberries 90 Chipotle Aioli 106 Paleo Coleslaw with Apples and Bacon 104 Herb Roasted Potatoes, Kohlrabi and Tarragon Pea Salad with Shallots and Radishes with a Fennel Butter Sauce 228 Bacon 302 Stuffed Kohlrabi, Two Ways 230-231 Twice Baked Sweet Potatoes with Veggie Salads Maple Cream 350 Three Bean Salad with Corn & Peppers 70 Pecan Crusted Sweet Potato Filet 354 A Very Green Salad 78 Summer Roasted Tomato Tart 382 Thai Brussels Sprouts Salad 92 Asian Peanut Salad with Sweet and Pastas Spicy Honey Roasted Peanuts 100 Lemon Poppy Seed Cream Pasta with Carrot Ginger Salad 116 Oyster Mushrooms and Asparagus 28 Creamy Carrot Salad 118 Peanut Tofu Broccoli Bowl 82 Warm Cauliflower Salad with Cumin Roasted Autumn Vegetable Pasta Dressing 134 with Sage Browned Butter 94 Broccoli Cauliflower Salad 136 White Lasagna with Roasted Brussels Roasted Corn and Zucchini Mint Salad 162 Sprouts and Cauliflower 96 Simple Cucumber Salad 166 Spicy Eggplant Pasta 184 Easy Chinese Cucumber Salad 168 Pasta Shells Stuffed with Spaghetti Asian Sesame Cucumber Salad 170 Squash 390-391 Summer Green Bean and Halloumi Salad 200 Kohlrabi Slaw 224 Pizzas Raw Rainbow “Noodles” 288 Beetroot Pizza 58 Summer Vegetable Salad with Creamy Crispy Kale Pesto Pizza with Roasted Garlic Dressing 328 Cashew “Ricotta” 220 Mushroom Skillet Pizza 256-257

Meatless Entrees Stove-top Dinners Sauerkraut & Dumplin's 108 Casseroles Lemon Asparagus Cauliflower Rice 138 Creamy Cauliflower Au Gratin 140 Veggie Paella 204 Shepherd-less Pie 316-317 Mushroom and Leafy Green Dumplings 246

Okra, Potato, and Chickpea Tagine 270 Grains Creamy Avocado Zucchini Ribbons 406 Mushroom and Asparagus Risotto 250 Zoodles with Mushroom Pesto 412 Grilled Ratatouille Quinoa with Balsamic

Vinaigrette 408 Meat & Seafood Entrees Side Dishes, continued Bacon Salad Side Dishes Corn Frittata With Feta And Bacon 156 Paleo Coleslaw with Apples and Bacon 104 Warm Cauliflower Salad with Cumin Beef, Lamb, Pork, and Turkey Dressing 134 Best Stuffed Peppers 66 Roasted Corn and Zucchini Mint Salad 162 Moussaka 188-189 Birria Stuffed Eggplant 192 Veggie Side Dishes Summer Shepherd's Pie 356 Roasted Asparagus with Sweet Jalapeño Dressing and Garlicky Breadcrumbs 22 Chicken Honey Coriander Glazed Rainbow Carrots 114 One Pan Mediterranean Chicken Skillet 12 Lemon Asparagus Cauliflower Rice 138 Paella 14 Grilled Street Corn 152 Broccoli Chicken Salad 80 Chinese Eggplant with Garlic Sauce 180-181 Chicken & Kale Linguine 216 Green Beans Gremolata 198 Slimmed Down Chicken & Spinach Pizza 244 Green Beans with Spicy Peanut Sauce 202 Hawaiian Chicken Burgers 274 Quick Okra, Corn and Tomato Saute 264 Chicken Hash Over Baked Potato 314 Four-Ingredient Okra Stir-fry 268 Grilled Veggies with Garlic Balsamic Seafood Reduction 336 Paella 14 Easy Summer Squash Pasta 342 Chili Lime Shrimp Pesto Pasta 42

Side Dishes Desserts Superfood Avocado Chocolate Pudding 46 Dip-ables Carrot Cake 128-129 Kohlrabi Fries with Curry Ketchup 226 CauliRice Pudding 148 Garlic Roasted Okra with Lemon Aioli 266 Honey Glazed Apple & Sweet Potato Garlic Rosemary Parsnip Fries 286 Casserole 352 Roasted Carrots and Radish with Sweet Potato Cookie Cuties 364 Harissa Sauce 326

Grain Side Dishes Tomato Quinoa 376 Butternut Squash, Quinoa, & Kale Stuffing 388

Mashes Velvety Mashed Parsnips 290 Mashed Cauli-Potatoes 308 blogger index

A Southern Grace http://asoutherngrace.blogspot.com I'm a Southern gal, through and through, and though I was born with a brown thumb, it's slowly turning green! Our garden goodies have been the main inspiration for the dishes I've been preparing recently, and I couldn't be happier about that!

Creamy Carrot Salad 118 Charred Corn Salsa 154 Green Tomato Chutney 374

A Tasty Mess www.ATastyMess.com Food is absolutely my biggest passion and my blog is a labor of love! I believe cooking should be fun and bring family and friends closer together.

Whole Grain Carrot Morning Glory Muffins 126 Shakshuka 380

Biscuits and Such http://biscuitsandsuch.com Elena is a Southern food writer, photographer, cookbook author, and lover of pie. She has been authoring the award-winning Southern food blog Biscuits and Such since 2008.

Sauerkraut & Dumplin's 108

Bobbi’s Kozy Kitchen http://www.bobbiskozykitchen.com/ Mom to 2 kiddos and one little Westhighland Terrier. A So Cal girl at heart, I now live with my boyfriend/sous chef in the beautiful Pacific Northwest. I am a writer, recipe developer, photographer, and lover of wildlife, the out of doors, and all things DIY. When it comes to food I take an "everything in moderation" approach. I adore fresh fruits and veggies, but I have never met a mac and cheese I didn't like!

Creamy Asparagus and White Bean Soup with Goat Cheese 26 Tarragon Pea Salad with Shallots and Bacon 302 Grilled Veggies with Garlic Balsamic Reduction 336 Grilled Ratatouille Quinoa with Balsamic Vinaigrette 408 Cookies to Kale www.cookiestokale.com Synthia, is a performer, holistic health coach, and food blogger. She has been seen on Broadway in “How to Succeed in Business Without Really Trying”, “Big Fish”, and “Bullets Over Broadway”. She was a Radio City Rockette, and appeared on the TV show “Smash”. She lives in NY with her Husband Keith and their dog Cali.

Cauliflower Crust Pizza Bagels 146

Cooking Up Clean www.cookingupclean.com Kari Lund, a Minnesota mom of three, believes that great health starts with the foods we eat. Growing up in a rural farm setting instilled a deep appreciation for farm-to- table eating. Her recipes show that healthy eating can be a visual feast and a delicious meal for the whole family.

Broccoli Chicken Salad 80 Roasted Carrot and Red Pepper Soup 122 Three Onion Dip 280 Roasted Carrots and Radish with Harissa Sauce 326 Squash and Cheddar Cheese Fondue 396

Craving Something Healthy http://cravingsomethinghealthy.com I'm a Scottsdale, AZ-based registered dietitian and, writer, and recipe developer who loves to help individuals understand the science of nutrition and get it onto their plates.

Honey Coriander Glazed Rainbow Carrots 114 Summer Green Bean and Halloumi Salad 200 Raw Rainbow “Noodles” 288 Summer Roasted Tomato Tart 382 Dash of Savory http://dashofsavory.com Being a food blogger from San Francisco I want to inspire everyone to make restaurant worthy meals at home. You'll find that all my recipes are homemade, full of love and delicious to no end. My site is eclectic and full of inspiration for even the most basic cook to create a beautiful meal. Cook with passion, savor good food, and love great company.

Puff Pastry Wrapped Asparagus 30 Grilled Street Corn 152 Sweet Corn and Zucchini Fritter Cakes 158 Spicy Eggplant Pasta 184 French Onion and Portobello Mushroom Pinwheels 252-253 Spiced Carrot and Butternut Squash Soup 398

Family Food On The Table http://www.familyfoodonthetable.com I'm Kathryn, a health and nutrition editor, wife, mother of two little kids, and devoted food and home cooking nut. I've got lots of easy recipes and resources to help you get delicious family food on your table!

Green Beans Gremolata 198 Citrus Kale Salad 208 Quick Okra, Corn and Tomato Saute 264 Chicken Hash Over Baked Potato 314 Quinoa and Squash Ribbon Salad 340 Slow Roasted Cherry Tomatoes 370

Family For Health www.FamilyForHealth.com Elaine De Santos, a frazzled, stayathome mom who became a Certified Transformational Nutrition Coach and Family Health Revolutionary. She founded FamilyForHealth.com to help families “EAT+MOVE+BE...together” and collaborates with worldleading health and wellness experts to raise awareness and provide resources for a healthy future for families.

Superfood Avocado Chocolate Pudding 46 CauliRice Pudding 148 Green Hulk Chocolate Smoothie 238 Mashed Cauli-Potatoes 308 Sweet Potato Cookie Cuties 364 Feed me Phoebe http://feedmephoebe.com/ Phoebe Lapine is a NYC-based food and wellness blogger, cookbook writer, chef, healthy hedonist and author of The Wellness Project. Feed Me Phoebe is where she documents her healthy comfort food, gluten-free finds, and snap shots of her professional cooking world.

Green Goddess Avocado Toasts with Roasted Spring Vegetables 34

Fitful Focus http://fitfulfocus.com Nicole is a healthy, fitness & lifestyle blogger over at Fitful Focus. For her, food is more than just fuel – it’s an experience. It’s something that should be enjoyed. She has to work around a number of food allergies (wheat, soy, corn, peanuts & lactose), but she's all about creating allergen-free versions of her favorite dishes.

Sundried Tomato & Kale Omelet 214 Sweet Potato & Date Crepe 366 Zucchini Boat Tuna Melt 410

Food Pleasure and Health www.foodpleasureandhealth.com By profession, I am a Registered Dietitian Nutritionist which means I think about food almost all the time. Even though I spend a lot of time calculating calories and BMI’s during the day time, my ultimate passion lies in the kitchen where I can chop vegetables, stir the pot, and feed delicious and nutritious meals to everyone around me, including myself.

Lemon Asparagus Cauliflower Rice 138 Roasted Pepper and Tomato Gazpacho 384

Foodtastic Mom www.foodtasticmom.com Hi, I'm Jill. I'm no "super mom", but I always feel super in my kitchen. I hope to inspire you to have fun with your food and feel super about feeding your family too!

Lean Green Veggie Pizza Appetizer 86 Roasted Autumn Vegetable Pasta with Sage Browned Butter 94 White Lasagna with Roasted Brussels Sprouts and Cauliflower 96 Fork to Belly www.forktobelly.com Hi! I’m Courtney, born and raised in Hawaii and currently living in Los Angeles. Within the past year and a half, I have discovered a passion for food–and not just eating it (but which I also love equally). I have no culinary degree or experience working in a kitchen, but I have always found joy in creating and sharing with my friends, family, and loved ones. So, what better thing to share than food?

Beetroot Pizza 58

Haute and Healthy Living www.hauteandhealthyliving.com Elysia Cartlidge is a Registered Dietitian and blogger for Haute & Healthy Living -- a lifestyle blog that covers everything from recipes and fitness to beauty and style. Elysia is passionate about inspiring others to live a happy, healthy and purpose- filled life.

Roasted Asparagus Spring Mix Salad 24 Avocado & Goat Cheese Cucumber Cupcakes 174 Slimmed Down Chicken & Spinach Pizza 244 Homemade Chunky Tomato Sauce 372

Healthy Home Cafe www.healthyhomecafe.com I am a dietitian who loves to cook. I run cooking classes as well as working in private practice. I love to inspire people to include more plant foods in their intake, including, vegetables as well as legumes. It's the one common issue I find with all clients, they just don't eat enough vegetables, yet vegetables are delicious. This book is going to be a good example of that!

Kohlrabi Slaw 224 A Healthier French Onion Soup 278 Hola Jalapeno http://www.holajalapeno.com Kate Ramos is the creator of ¡Hola! Jalapeño, a Latin-inspired food blog. Her recipes merge authentic Latin ingredients and flavors with modern preparations; embracing the fresh, healthy, simple cooking that is at the root of traditional Latin cuisine.

Roasted Asparagus with Sweet Jalapeño Dressing and Garlicky Breadcrumbs 22 Warm Cauliflower Salad with Cumin Dressing 134 Birria Stuffed Eggplant 192

Jeanie and lulus Kitchen http://jeanieandluluskitchen.com I'm a graduate of the Institute of Culinary Education and went right into food media. My blog Jeanie and Lulu's Kitchen was born in October 2013 as a tribute to my amazing grandmothers Jeanette and Louise! Their respective Lebanese and Italian heritages are the influences for my recipes and cooking style.

Chili Lime Shrimp Pesto Pasta 42 Moussaka 188-189 Apple Gruyere Stuffed Mushrooms 260 Curried Zucchini Pancakes 414

Key Ingredients www.keyingredients.me My name is Allie and my blog Key Ingredients represents the things in my life that make me happy. Although I mostly blog about food I will occasionally write about some of my other loves such as family, fitness, books and traveling. For me these are some of the key ingredients to living a positive and healthy lifestyle. I have a serious love for food and this blog is my way of sharing my passion with others.

Paella 14 Cornbread Panzanella Salad With Roasted Beets 54 Corn Frittata With Feta And Bacon 156 Arugula & Watermelon Salad 236 Open Faced Poached Egg, Tomato and Goat Cheese Sandwich 378 Killing Thyme www.killingthyme.net I’m Dana - a food blogger with a healthy appetite, a taste for culinary adventure, a thirst for good beers, and an endless hunger for food photography. I try to deliver a balance of indulgent dishes as well as healthy ones. You'll also notice that I love to cook with beer.

Lemon Poppy Seed Cream Pasta with Oyster Mushrooms and Asparagus 28 Roasted Beet & Pear Salad 50 Best Stuffed Peppers 66 Cauliflower Cream Sauce 144 Mushroom Skillet Pizza 256-257 Pasta Shells Stuffed with Spaghetti Squash 390-391

Local Savour http://LocalSavour.com Lover of all things homegrown, Elizabeth Van Huffel founded the award-winning blog Local Savour in 2010 to share her recipes and stories about the farmers, bakers, butchers, brewers, and distillers that she’s come to know and admire. A mother of two, Elizabeth believes that local produce and goods are the best medicine.

Broccoli Bites with Yogurt Dill Sauce 84 Carrot Slaw Lentil Salad 120 Garlic Roasted Okra with Lemon Aioli 266 Roasted Kale Pesto Onions 276 Summer Squash, Leek + Goat Cheese Frittata 344 Twice Baked Sweet Potatoes with Maple Cream 350

My Happy Belly www.myhappybelly.com Hi, I'm Kelly and I have five dietary restrictions: gluten, dairy, soy, egg, and sugar. The recipes on my site are free of the eight most common food allergens So it doesn't matter if you have one restriction, all eight, or any combination in between, I've got you covered. Look for my 8SAFE label and pick a recipe that will make your belly happy!

Brussels Sprouts with Chorizo and Cranberries 90 Breakfast Hash with Potato and Spinach 310 Omnivores Cookbook www.omnivorescookbook.com. Maggie is the owner of Omnivore’s Cookbook, a food blog that shares authentic Chinese recipes and shows you how easy it is to cook them. She grew up in Beijing and now lives in Austin, Texas.

Thai Brussels Sprouts Salad 92 Easy Chinese Cucumber Salad 168 Chinese Eggplant with Garlic Sauce 180-181 Green Beans with Spicy Peanut Sauce 202 Summer Kale Rolls 218 Four-Ingredient Okra Stir-fry 268

Parsley and Pumpkins www.parsleyandpumpkins.com Mollie is the creative entrepreneur behind Parsley and Pumpkins and The Casual Veggie Cookbook. Through her blog posts, newsletters, and collaborative cookbooks she’s here to empower you to take control of your food, while making it all feel like second nature.

Artichoke Empanadas 18 Easy Pickled Red Onion 282 Pea and Fava Bean Crostini 304

Poppies and Papayas www.poppiesandpapayas.com Selva Wohlgemuth, MS, RDN is an integrative and functional dietitian with a mission to help others optimize their wellness through nutrition. Check out her blog for healthy and inspiring recipes and holistic nutrition information.

Parsnip & Great Northern Bean Soup with Sage 292 Warm Roasted Radish Salad 324 Easy Summer Squash Pasta 342 Primal Health with Jean www.primalhealthwithjean.com Jean is a certified holistic health coach living in the San Francisco Bay Area, fulfilling her passion for healthy and happy living with her boyfriend and 2 dogs. She loves to cook with fresh, natural ingredients that are (mostly) sugar-free and grain-free. She believes that food you love should love you back, making you feel amazing inside and out!

"Cheesy" Stuffed Bell Peppers 68 Carrot Ginger Salad 116 Velvety Mashed Parsnips 290 Asian Daikon Noodles 330 Pizza Stuffed Summer Squash 346 Sweet Potato Bisque 362

Pumpkin and Peanutbutter www.pumpkinandpeanutbutter.com My name is Liz and I am the creator of pumpkin & peanut butter, a food blog dedicated to plant-based dishes, healthy ingredients, and all things delicious. By day, I am an elementary school teacher currently living in Durham, NC. Food is my passion and I’m so glad to be sharing my love of veggies with you!

Avocado Dill Potato Salad 44 Crispy Kale Pesto Pizza with Cashew “Ricotta” 220 Spicy Roasted Potato Burrito Bowl 312 Pecan Crusted Sweet Potato Filet 354 Creamy Avocado Zucchini Ribbons 406

Stupid Good www.stupidgoodrachel.com My name is Rachel Johnson and I’m ‘stupid good’ at photography, design and food. I am a Florida State graduate currently freelancing in Austin, TX. I am an experienced food stylist and photographer, specializing in online food media. Stupid Good refers to when food is so simple and delicious, it's stupid.

Spicy Corn Chowder 160 Real Simple Good realsimplegood.com Justin and Erica are the creators of realsimplegood.com, a Paleo food and living blog. Their recipes are inspired by the abundance of fresh, local ingredients raised in the Pacific Northwest. Erica adopted the Paleo diet to reduce inflammation related to her Multiple Sclerosis, and Justin to get back to the simplicity of his small farm roots. They both love the Paleo lifestyle and want to share their passion with others.

One Pan Mediterranean Chicken Skillet 12 Chunky Guacamole 38 Paleo Coleslaw with Apples and Bacon 104 Broccoli Cauliflower Salad 136 Simple Cucumber Salad 166 Hawaiian Chicken Burgers 274 Garlic Rosemary Parsnip Fries 286 Sausage Parsnip Breakfast Casserole 294

The Cooking Jar http://www.thecookingjar.com/ Hey there! I'm Farah and my blog is for home cooks where I make home cooking easy, approachable and enjoyable. Everyday food with everyday ingredients!

Creamy Cauliflower Au Gratin 140

The Delicious Balance www.thedeliciousbalance.com I am a registered dietitian, a yogi, and a want-to-be chef. A combination of these passions has created a delicious balance in my life. I love creating healthy recipes that focus on whole food ingredients.

Peanut Tofu Broccoli Bowl 82 Thai Curry Soup 110 Roasted Corn and Zucchini Mint Salad 162 Mushroom and Asparagus Risotto 250 Shepherd-less Pie 316-317 The Healthy Family and Home thehealthyfamilyandhome.com Karielyn Tillman is the creator of "The Healthy Family and Home" website where she shares clean eating raw, vegan, gluten-free, dairy-free, and no refined sugar recipes that focuses on simple recipes, real food and clean ingredients.

Eggplant Onion and Tomato Stew 186

The Inventive Vegetarian theinventivevegetarian.blogspot.com/ Elana grew up cooking up large, communal meals for family and friends on a regular basis. Now she uses that upbringing, along with her passion in health and nutrition, to make delicious, plant-based dishes and meals that are so good, you won’t even notice you’re eating your vegetables.

Pomegranate Mango Guacamole 40 Arugula Pesto 242 Okra, Potato, and Chickpea Tagine 270

The Little Plantation http://thelittleplantation.co.uk After living all around the globe, Kimberly now proudly calls London her home. She is a mother to a feisty 5-year-old, a yoga teacher, a student nutritional therapist and an adoption social worker. The Little Plantation shows off the sexy, simple, fun, healthy and oh so delicious side of vegetarian, vegan and raw vegan food. Kimberly is super passionate about plant-based food's mind-blowing potential to nourish us from the inside out and make us feel happy and consequently sure can talk about vegetables till the cows come home.

Beet Butter 60

The Persian Pot http://www.thepersianpot.com/ The tastiest Persian recipes simply explained, step by step and with pictures. Let's cook and enjoy these awesome Persian dishes!

Eggplant Dip (Kashke Bademjan) 194 Persian Potato Patties 320 The Weekly Menu www.theweeklymenubook.com Deana cooks decadent but nutritious gluten-free and mostly dairy/casein-free food. She loves to make wholesome real food from fresh vegetables, lean proteins, healthy fats and lots of spice! She creates weekly menus and shares both recipes and menus on her food blog to help save money and reduce food waste.

Leek Cauliflower Potato Soup 142 Veggie Paella 204 Spiced Zucchini Muffins 418

Toaster Oven Love http://toasterovenlove.com/ Sometimes you just want a cookie and not 3 dozen. At Toaster Oven Love we are crazy about small batch cooking. Our recipes are designed to make perfectly sized healthy treats and meals that deliver big flavor without all of the leftovers.

Avocado Peach Toast 36 Roasted Beet and Cottage Cheese Toast 56

Treble In The Kitchen http://trebleinthekitchen.com/ Tara is a 26-year-old fitness and food lover living in Denver, CO. As an ACE Certified Personal Trainer, AFAA Certified Group Fitness Instructor, and Les Mills Certified Body Pump Instructor, she loves teaching group fitness classes and being physically active every day. Her blog follows her life, her studies to become a Registered Dietitian, and her interests in fitness.

Smoked Salmon Cucumber Bites 176 Blueberry Pineapple Sneaky Green Smoothie 240 Carrot Pumpkin Nutty Muffins 400 Tried and Tasty www.triedandtasty.com TriedandTasty.com is a recipe website where fun, conversational writing is paired with top notch food photography. Join Yvonne as she warmly welcomes you into her kitchen and shows you how to wow your taste buds with step by step instructions on hundreds of tried and tasty recipes.

Carrot Apple Beet Juice 62 Three Bean Salad with Corn & Peppers 70 Chicken & Kale Linguine 216 Honey Glazed Apple & Sweet Potato Casserole 352 Summer Shepherd's Pie 356 Butternut Squash, Quinoa, & Kale Stuffing 388

Veg Annie www.VegAnnie.com Annie is a holistic health coach and PhD student in Nutritional Sciences at the University of Texas at Austin. She is passionate about helping others heal themselves through the power of nutrition and achieve their health and wellness goals! In her spare time, she loves cooking, running, and sharing healthy, vegan, budget-friendly recipes on her blog.

Kale Waldorf Salad 210

Vermillion Roots http://www.vermilionroots.com/ Christine is a writer by profession and a food enthusiast by passion. She documents her food adventures as a Southeast Asian eating and cooking in California on her blog Vermilion Roots, with a focus on plant-based recipes using local, seasonal ingredients. Her cooking style is inspired by her Oriental-Malaysian background, influenced by a conscious effort to eat healthy, and inspired by her love of travel and appreciation of different cultures.

Tomato Quinoa 376 Spiced Zucchini Banana Waffles 416 Vidya Living www.vidyaliving.com. Claire Ragozzino is a certified yoga instructor, plant-based chef and holistic wellness coach. Claire works with clients around the globe to inspire transformational changes in their health and wellbeing. Her wellness programs are infused with Ayurvedic principles, plant-based nutrition, and yogic philosophy to cultivate deep inner wisdom for intuitive healing.

Radish & Hempseed Tabbouleh 332

Well and Full http://wellandfull.com Adventures in a plant-based kitchen.

Purple Cabbage Tacos with Tangy Chipotle Aioli 106 Cleansing Sushi Roll with Spicy Kale + Green Veggies 172

Where Is My Spoon? http://www.whereismyspoon.co/ I love reading cookbooks, being in the kitchen and cooking for family and friends. My blog features mostly family style food, having two small children made me change my way of cooking. I focus on healthy yet children appealing food.

A Very Green Salad 78 Kohlrabi Fries with Curry Ketchup 226 Stuffed Kohlrabi, Two Ways 230-231 Leek and Pea Frittata 300 Wholesome and Savory Eats http://wholesomeandsavoryeats.com/ Wholesome and Savory Eats was born out of my love for cooking, healthy eating, and a desire to share my recipes with everyone. Home cooked meals allow you have flexibility and control of your ingredients and what goes into your body. At Wholesome and Savory Eats we help you to prepare healthy and nutritious meals one step at a time.

Artichoke and Spinach Pesto 16 Herb Roasted Potatoes, Kohlrabi and Radishes with a Fennel Butter Sauce 228 Summer Vegetable Salad with Creamy Roasted Garlic Dressing 328 Quinoa Salad with Grilled Summer Vegetables 338

Wholly Goodness http://www.wholygoodness.com/ Every day I marvel over this incredible planet and the beautiful, psychedelic and delicious things it grows. Food has always been my way of connecting with people and Wholy Goodness exists so that my experiments in vegan cooking can travel from my Berlin kitchen to yours.

Carrot Top Pesto 124 Carrot Cake 128-129 Kale Pesto 212 Mushroom and Leafy Green Dumplings 246 Thai Red Curry 358-359 Pumpkin Pizza Bases 394 Spiced Pumpkin Bread 402 Zoodles with Mushroom Pesto 412

Will Cook for Friends www.willcookforfriends.com Willow Arlen is the blogger, photographer, and recipe developer behind Will Cook For Friends, where she shares her passion for fresh, from-scratch recipes. Her website focuses on making real food approachable, and inspiring home cooks of all levels to create using whole, healthful ingredients. For more of her recipes, go to

Roasted Beet & Arugula Salad 52 Roasted Red Pepper and Fennel Soup 72-73 Asian Peanut Salad with Sweet and Spicy Honey Roasted Peanuts 100 Asian Sesame Cucumber Salad 170 English Pea Soup with Lemon Creme Fraiche 298 Zucchini Carrot Apple Bread 420