Veggies

Asparagus/mustard vinegar

Asparagus/cheese

Green Bean casserole

Broccoli Red Pepper

1½ fresh aspargus,washed & trimmed
1 small red onion, sliced thin
2 tsp. Lemon Pepper salt
1 Tbsp. Dijon mustard
1 Tbsp. red wine vinegar
½ tsp. sugar
¼ C. olive oil
Steam asparagus 7-10 min until crisp-tender

Rinse w/cold water
Place on platter with red onion on top. Combine other ingredients. Drizzle over asparagus and serve.

servings 4-6

2 Tbsp. each butter & flour*
1½ C. milk
¼ tsp. salt,
1 Tbsp. onion grated
2 C. asparagus
2 hard eggs, on top
1 pimento diced
½ C cheese grated
½ C soft breadcrumbs
Layer in casserole
Pour white sauce over

Bake 350º - 30 minutes

*I sometimes use ¼ cup each butter & flour. 2 cups milk.
Rather than casserole I put over toast and just warm in skillet. Eggs in white sauce.

We like this over toast for breakfast!

Yes, it is yummie!

1 quart green beans-½ juice
2 cooked onions & juice

¼ C tarragon vinegar
2 tsp. sugar or 1 honey
1 tsp. curry powder
onion powder
1 tsp. dry mustard
1 tsp. Worcestershire sauce

Mix and cook. Add green beans & onions.

Serves 12.

1 small head broccoli (1½ #)
2 Tbsp. water
1 Tbsp olive oil
1 red bell pepper, seeded & diced
2-3 scallions or gr. onions, white part only thinly sliced
2 tsp. finely chop fresh marjoram or thyme OR ½ tsp
dry marjoram or thyme
Salt & freshly ground pepper
¼ C. grated Parmesan cheese Or 1 lemon cut into wedges.

Cut broccoli into floret with 1" stems. Separate into small clusters. Steam until crisp done. Pour other ingredients over. Serve

Broccoli Tangy

Escalloped Cabbage

Skillet Cabbage

Cauliflower & Tomato

1 C. fresh or frozen broccoli
3 Tbsp. Mayonnaise
2 Tbsp. prep mustard
1 Tsp horseradish

Cook broccoli crisp tender.
Combine other ingredients.
Drain Broccoli; top with sauce 1/3 Cup

one serving 1/2 C Broccoli
34 Calories
296 sodium 2 protein 1 fat 0 colesterol 6 carbs

1 small head cabbage - cut into 8 and boil 8 minutes
1 tsp. salt
1 ¾ C. thin white sauce
½ green pepper chopped
1 C. grated cheese
1 C. buttered crumbs
1/3 C. crisp bacon chips.

Layer - Brown -in oven 375º

1 Tbsp. salad oil
1 C. chopped celery
1 small onion, chopped
3 C. shredded cabbage
1 small green pepper, chop
½ tsp. salt, pinch pepper.

About 20 minutes before serving stir in all ingredients until well mixed and heat in hot oil over medium heat in large skillet. Cover pan & cook 5 minutes, stirring occasionally.
Serve immediately.
Veggies will be crisp.

4 servings

1 pkg. 10 oz. Cauliflower
1/8 tsp. instant minced garlic
1 Tbsp. each butter, & snipped parley
1 medium tomato
2 Tbsp. parmesan cheese, grated.
½ tsp. salt

Cook cauliflower as directed drain, return to pan and Add garlic, butter, salt, & tomato. Cover tightly; simmer 2-3 minutes. Turn into serving dish; sprinkle parsley & cheese on top.

4 servings
10 minutes from freezer to table.

Potatoes Hungarian
Del likes to tell about this wonderful potato

Potatoes sectioned in 8 pcs

Put in casserole or cookie sheet
Mix garlic powder, paprika, with oil
Put in oven and bake after painting each piece with pastry brush with oil

These freeze well & can be taken and used a few at a time.

Bake 400º about 15 minutes.

Also, 350º until crisp on outside & soft in center.

Potatoes Escalloped

2 lbs. frozen hash browns or 5 med-sized potatoes, sliced thin
¼ Cube melted butter
¼ tsp. pepper
2 C. shredded cheddar cheese
1 C. sour cream
1 tsp. salt
1 can undiluted ream of chicken soup
½ C. chopped onion
2 C cornflakes tossed with
¼ C. melted butter

Mix all but cornflakes in bowl
Spray 9X 13" pan. Top with buttered cornflakes.
Bake 350º for 45 minutes
CAn also add diced ham, chicken or turkey for a one dish meal.

Serves 10.
Only about 6 as everyone wants seconds.

Peas Creamed swiss

3 C. frozen peas (2-10oz pkg
1 C sliced green onion
1½ Tbsp. butter
1 Tbsp. flour
1 C. whipped cream
½ tsp. finely shredded lemon peel
¾ C. shredded Swiss Cheese

In large saucepan, cook peas according to directions.

In medium saucepan, cook onion in butter til tender but not brown.
Blend in flour & ½ tsp. salt
Add cream & lemon peel

Cook & stir til thicken & bubbly. Add cheese; cook & stir til cheese is melted.
Do not boil!

Drain peas; return to large saucepan. Add sauce; stir to coat.

Squash spaghetti

Boil whole 30 minutes until soft, remove seeds and use fork to draw out spaghetti.

Serve hot with butter, salt and pepper.

Organically grown. Low calorie.

We use spaghetti sauce too.

Spinach creamy baked

2 pkg. 10oz frozen chopped
spinach
2 Pkg 3 oz cream cheese
4 T. butter
½ C sesame seed
bread crumbs,¼ tsp. salt

Cook spinach, drain, Stir in cream cheese, 2 T butter & salt. Transfer to 1 qt. baking dish. Melt remaining butter. Top w/breadcrumbs. Sprinkle over mixture
Bake uncovered 350º -20 minutes until lightly brown.

Serves 4-6

Carrot Casserole

Carrot Spiced Fresh

Corn pepper hash

Corn Scalloped

1½ # carrots, peeled, sliced
½ C. mayonnaise
2 T. chopped onion
1 T. horseradish
¼ tsp. salt -dash pepper
1 C crushed saltines
1 T. melted butter

Cook carrots in salt water -- 10 minutes...
Drain
Place carrots in greased casserole. Combine dressing,
onion, horseradish, S&P.
Spoon over carrots. Stir.

Combine crackers (crushed) & butter. Sprinkle over carrots. Bake uncovered at 350° for 30 minutes.

Serves 8

1 # carrots, cut in ¼" slices
about 3 cups
¾ C. water
2 Tbsp. butter softened
1 tsp. fresh grated lemon peel
1 Tbsp. lemon juice
4 whole cloves

In covered saucepan, cook

carrots in water until just tender (10-15 min); drain. Add remaining ingredients; heat, stirring occasionally. Garnish with lemon twists.
Serve 3-4
About 1½ Cups

3 green, red & yellow bell peppers, cut into ½" dice
½ C. chopped onions
1 Tbsp. olive oil
2 C. fresh or frozen corn
½ tsp. ground cumin
dash cayenne
salt & fresh gr. pepper

Place peppers, onion & oil in microwave-safe 2 quart casserole; stir to combine & cover tightly with plastic
wrap, venting edge.
Microwave on HIGH 6-8 minutes until tender.
Mix corn, cumin & cayenne; recover & micro
wave HI 4-6 minutes until heated. Drain, season with S&P.

Nutrients w/o olive oil:
calories 91

protein 3 gr

sodium 5 mg.

3 eggs
3 cups milk
4 C Fresh corn
½ C chopped sweet red pepper
¼ C chopped gr pepper
2 C ground soda crkers
¼ C butter

Beat eggs & milk and set aside
Combine corn with red & gr pepper & blk pepper
Arrange alternate layers of corn mixture & most crackers in buttered 2½ qt.
casserole. Dot with butter, pour egg mixture over all & top with remaining crackers.

Bake 350º for 30 minutes
Serves 8

Lentil Salad

Red Pepper, yellow pepper

1 Cup lentils (red) green?

1 red onion

1 Lebanese cucumber chopped

Olive oil

Lemon juice

Cumin

2 cloves garlic

Salt and pepper

Serve on Romaine leaf.

Golden Carrot Coins
Serves 6-8

¼ cup butter
¾ cup chicken broth
2 tsp. sugar
2 tsp. salt or less
1/8 tsp. pepper
12 medium carrots, cut into ¼" slices
3 Tbsp. minced fresh
parsley
2 tsp. lemon juice

Melt butter in sauce pan. Stir in broth & seasonings and bring
to boil. Add carrots and bring to boil. Reduce heat & cover
and simmer for 8-10 minutes until crisp and tender.
Stir in parsley & lemon juice. Serve.

Potato balls with Garlic
2 servings

1 can (15 oz) potatoes small whole, drained
1 TBSP butter
½ tsp. minced fresh parsley
¼ tsp. garlic salt or powder

Melt butter in skillet over medium heat and add potatoes. Sprinkle with garlic salt. Cook and stir for 15-18 minutes or until golden brown. Sprinkle with parsley and serve.

Quick easy and great for traveling in Motor Home.

Lemony Marinated Veggies
6-8 servings

1 Cup Brussels sprouts
½# carrots cut into ½" slice
3 C cauliflower
1½ C broccoli florets
3 T lemon juice
2 tsp ea. oil, fresh parsley, 1 garlic clove, minced,
1 lemon peel 2½"X ½" strip
½ t. ea oregano, basil, salt
1/8 t. pepper
2 Cups cherry tomatoes

Cook Brussels sprouts, carrots in 1" water. 3 min.
Add cauliflower & broccoli
Boil 5 minutes or until crisp.
Rinse in cold water. Combine lemon & other spices. Add to veggies and tomatoes. Toss to coat. Refrigerate 8 hours. Discard lemon peel.

1 Cup serving = 50 calories.
I often use Schwan's California Vegetables for same. Can make only 2 servings

Creamy Cauliflower
4 servings

1 head cauliflower
½ C mayonnaise
½ C sour cream
2 tsp. Dijon mustard
½ C shred cheddar cheese
½ tsp Nature's Seasonings
2 Tbsp. lemon juice
2 Tbsp. chopped fine parsley

Cook cauliflower 10 minutes until tender.
Put in 8X8" baking dish. Combine other ingredients and pour over cauliflower.

Bake 375º 10 minutes.

Calories 72
Fat.098 gram if using nonfat ingredients
Saturated fat.016 gr
Carbs 62%
Protein 32%

I sub sour cream for Mayonnaise and Mayonnaise or use Almonaise.

Eggplant Casserole

Peel 2 small or 1 large eggplant and cut into cubes.

Cook 6 minutes in boiling water; Drain. Peel & chop 2 tomatoes.

Cook ½ C. sliced onion and 1 green pepper in 2 Tb butter.

Mix onion, eggplant, green pepper, tomato, 1 tsp. salt & pepper, ¼ tsp. basil.

Put in baking dish.

Mix 2 T. butter, ¼ C. breadcrumbs, ¼ C. parmesan. Sprinkle on top.

Put a few in mixture before topping. Bake 25 minutes at 350º.

Eggplant

1 medium eggplant

2 ripe tomatoes

Bread cubes, seasoned with salt, pepper, garlic powder, (cut about 6 slices bread into cubes and shake with seasoning in plastic bag.

Peel eggplant, slice lengthwise ¼" thick. Sprinkle salt over 1 side & let set 20 min. or until water bubbles appear.

Wipe off water and repeat on other side. Then sauté eggplant. Slice tomatoes and sauté until tender. Next alternate eggplant, tomatoes, bread cubes in casserole dish.

Bake 350º 30-45 minutes or until heated through.

Green String Beans Capri

4 cups Italian green beans, or whatever you prefer. French cut are nice.

Mix together:

1Tbsp. olive oil

2 Tbsp. wine vinegar

½ tsp. garlic powder

½ tsp. salt

1/8 tsp. pepper

Pinch basil

Toss beans with mixture and heat together. Serve.

Green Bean and potato salad

Combine defrosted frozen green beans and drained canned potatoes. Add a dressing made of a few squirts of lemon juice, a drizzle of olive oil and a dash of basil to taste.

Spinach souffle

Zucchini Cheese

Sesame Green Beans

Roasted Red Potatoes

2 T. butter
2 T. whole wheat flour
½ C skim milk
½ 10 oz. pkg frozen spinach chopped,cooked,drained
1 T onion, finely minced
¼ tsp. nutmeg
6 egg whites
3 T parmesan cheese

In small heavy pan, melt butter. Blend in flour, cook til mixture is smooth & bubbly. Remove from heat &
gradually stir in milk. Return to heat & bring to boil; stir constantly.
Cook 1 minute longer.
Beat egg whites until stiff
fold gently into spinach mixture.
Sprinkle with cheese
Pour into 1¾ qt. casserole.
Bake 350º - 35 minutes.

Serve immediately

Serves 4. 120 calories

Healthy recipes from American Heart Association1973-79

4 zucchini, skin on, sliced ¼"
2 tsp olive oil
Fresh grated parmesan cheese

In nonstick pan put olive oil and zucchini slices.
Stir fry for 1-2 minutes.
While still crunchy grate cheese or shake over zucchini

about 1/4 cup.
Stir and heat to melt cheese.
Quickly pour into serving dish and serve.

3/4 # fresh green beans
1/2 Cup water
1 Tbsp. each butter, soy sauce or Amino Braggs
2 tsp. sesame seeds toasted

Cook beans until crisp and tender. About 12 minutes. Drain. Add butter, soy sauce and sesame seeds.

Toss to coat evenly.

1/2 serving =43 calories

245 sodium, 0 cholesterol, 1 gr. protein, 4gr. carbohydrates

1# Red Potatoes
1 Tbsp. olive oil
1/2 tsp. salt
1/8 tsp. pepper
2 Tbsp. grated Parmesan cheese

Cut unpeeled potatoes in 1/4" slices and toss with oil
Place in single layer greased baking pan. Sprinkle with salt, pepper, Parmesan cheese. Cover tightly with foil.

Bake 350º for 40 min. until tender.
Serves 4.

Variation:
1 Tbsp. butter
1 Tbsp. sour cream
2 tsp. fresh dill weed or ½ tsp. dried
2 tsp. minced chives
Salt, pepper, squirt lemon juice in place of cheese and olive oil.

Zucchini Cheese Pie
Serves 4

1 tsp. olive oil
½ C chopped onion
2 tsp. minced garlic
1 jalapeño, chop fine
1½# zucchini, cut ¼" circles
½ C. red bell pepper
¼ tsp basil, 1 tsp. salt
½ tsp black pepper
1 egg + 2 egg whites
1 Cup cottage cheese
nonstick spray
1 Tbsp. grated Parmesan cheese

Heat oil in nonstick pan. Sauté onion, garlic, jalapeño until onion is soft. Add 2 T water if dry. Add zucchini & red pepper,
continue cooking until zucchini is tender but firm. Add seasonings and set aside.

Mix eggs and cottage cheese until blended.

Spray 10" pie pan.Put
veggies on bottom. Pour egg & cottage cheese over & sprinkle w/ parmesan.

Bake 30 minutes at 350°, or until knife comes out clean.

122 Calories
34% Carbs, 22% fat'
44% Protein.

Ideas for every meal.

Good for breakfast or brunch.
Slice tomato and put on toast.

Serve with fruit and potato wedges.

Or candelight with wine and spinach salad.

Zuchinni Corn Cakes

2 C. grated zucchini
1 C frozen corn
¼ C finely chopped red bell pepper
½ C flour
3 egg whites, beaten
½ tsp baking powder
¼ C skim milk
2 Tbsp rice vinegar
1 tsp. Spike season...
1/8tsp white pepper
Spray oil
2 Tbsp. chopped green onion
2 Tbsp. chopped parsley

Combine veggies in strainer over bowl. Sprinkle with salt and let stand 30 minutes. Rinse and squeeze dry.

Combine flour and egg whites, BP, milk, vinegar, ½ tsp salt & others. Add veggies.

Drop by spoonfuls on hot nonstick pan sprayed with oil. Brown on both sides.

Sprinkle with onion and parsley.

82 calories
76& carbs, 3% fat
21% protein

Mashed Butternut Squash
Serves 4

Microwave 12 oz. frozen microwaveable
butternut squash as directed on package.

Stir in ¼ cup of orange juice.

Veggie ginger Stir-Fry
Serves 2

1 tsp cornstarch
¼ Cup orange juice
1 medium carrot, julienne
1 C fresh broccoli florets
1 C cut fresh green beans
2 Tbsp olive or canola oil
1 cup julienne peeled sweet potato
1 Cup red onion, thinly sliced
1 garlic clove, minced
½ tsp. dried rosemary, crushed
¼ tsp. ground ginger
1/8 tsp. crushed red pepper flakes

Combine cornstarch, OJ, and soy sauce until smooth; set aside.

Stir-fry carrot, broccoli & beans in oil 8 minutes. Add sweet potato & onion
stir-fry until crisp-tender.

Stir soy sauce mixture; add to skillet with garlic & seasonings. Bring to boil; cook & stir 1 minute until thickened.

A colorful combination. You can add any veggies left in your refrigerator for variety.

Lemon pepper makes for a different flavor change also.

Serve with:
Pork Tenderloin &Gravy

Easy Berry Sponge Cakes

Zucchini Cheesy Medley
Serves 8
Great for camping!

I make this for two with one Zucchini. divide by 4.

4 medium zucchini, cut into ¼" slices
1 large sweet onion thinly sliced and separated into rings
1 medium sweet yellow pepper, julienne cut
1 medium green pepper, julienne cut

2 garlic cloves, minced
2 Tbsp. canola oil
¼ tsp each salt & pepper
1 C (4oz) shredded cheddar cheese
½ C shredded mozzarella cheese

Sauté zucchini, onion, peppers & garlic in oil until tender-crisp.

Sprinkle with salt & pepper and mix. Sprinkle with cheeses.

Remove from heat

Let stand 2-3 minutes until cheese begins to melt. Serve.

3/4 C = 135 calories
10gr fat (4g saturated)
19 mg cholesterol
2 g fiber, 7 gr protein

Diabetic Exchanges:
1 vegetable, 1 lean meat, 1 fat.

Corn on Cob Microwave

Microwave 4 ears of corn in covered dish 6 minutes or until tender. Add 1 Tbsp. butter; cover and microwave 20 seconds until butter melts. Sprinkle with scallions and salt.

Green Beans Lyonnaise Style

1# Green Beans, 1/2 C. boiling water, 1/2 t. Real salt,

1 C thinly sliced onions, 1/4 tsp. each Black pepper, nutmeg, 3tsp. Flax Seed Oil, 1 Tbsp. Parsley.

Wash beans and cut into fine lengthwise strips.
Put into boiling water and cook, loosely covered until tender crisp.
Steam fry onion in skillet.

Drain beans and add to onion with remaining spices.
Sauté 5 minutes. Add flax seed oil & parsley.

Toss and serve.

Fresh Vegetable Stew
Yield 6 servings

1 medium onion, sliced
1 or 2 cloves of garlic, minced
2 tsp. olive oil
4 cups yellow squash (summer) cut ½"
1 medium tomato, peeled & chopped
1/3 # fresh green beans, cut into 1" pieces
¾ cup fresh sweet corn
½ tsp. salt, dash pepper, (I use some deliciously dill)

Sauté onion, garlic in oil until tender.
Add squash, tomatoes, beans. Reduce heat
cover and simmer 15 minutes until tender.
Add corn, salt & pepper.

1 serving = 2 vegetables; 59 calories
184 sodium, 0 cholesterol, 11 carbs, 2grams protein, 2 gr fat.

Guacamole
5 minutes

1 avocado, 1/2 tsp. each of Spike, cumin, oregano...Cut avocado in half, remove seed. I will add salsa and minced onions plus some garlic & garlic and onion powder.)

Mash & mix with seasonings. Whip until creamy.

Put seed in to prevent discoloration, cover, refrigerate.

Use as dip for chips, celery or veggies. Serves 1-2

Veggies Healthy Digestion

The best of the food for fuel.
These feed our bodies with numerous nutrients and enzymes necessary for assimilation and good health.
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Baked Basil Fries
Bake 425º 15 minutes, turn, Bake 15 minutes til crisp
4 servings Ready in less than an hour

¼ Cup grated Parmesan cheese (or substitute)
1 TBSP. each Olive oil, Grapeseed oil, coconut oil & dried basil
¼ tsp. garlic powder, onion powder (I also add Trocomare™)
4 medium red potatoes

In a bowl, combine cheese, oil, and other ingredients. Cut potatoes into 1/4" strips and add to mixture and toss to coat.
Place on a nonstick baking pan or use cooking spray and bake until crisp.
Diabetic exchange: 1-1/2 starch, 1 fat. 27 g carbs, 7 gr protein, 5 g fat 3 g fiber. one of our favorite potato (Like fries without deep fat)

Summer Squash Sauté
Quick Fresh
8-10 servings

Sauté 1 large red onion, sliced in 2 Tbsp. oil until tender.
Stir in 2 cups summer squash, cut into ½" slices, 1 medium sweet red pepper, julienne, 2 tsp. minced fresh basil.

Removed from heat. Stir in 2 Tbsp. red wine vinegar, 4 bacon strips, cooked and crumbled. (Bacon Bits)

Sprinkle with ¼ cup grated Parmesan cheese.

Avocado Tofu Dip
serve with chips and fresh veggies

1 Pkg fresh tofu drained,1 1/2 tsp. lemon juice , tsp. garlic powder, 1 Tbsp diced onion,
2 Tbsp chopped fresh cilantro, 1/2 tsp chili powder,
small tomato diced, one avocado mashed.

Blend tofu, lemon juice, garlic powder, onion, cilantro, & chili powder. Put in bowl, add tomato and avocado and mix well. Chill and se

· Green Bean and potato salad. Combine defrosted frozen green beans and drained canned potatoes. Add a dressing made of a few squirts of lemon juice, a drizzle of olive oil and a dash of basil to taste.

· Italian green salad. Mix a dark green lettuce blend with baked croutons. Top with a dressing made of minced garlic in a jar, a splash of balsamic vinegar or lemon and a drizzle of olive oil.

Asparagus cheese	Asparagus mustard vinegar	Avocado Tofu Dip	Baked Potatoes & Toppings	Broccoli Red Pepper
Broccoli Tangy	Baked Basil Fries	Baked Potatoes Hungarian	Creamed Potatoes	Creamy Cauliflower

Carmalized Pearl Onions	Carrot Casserole	Carrot Coins	Carrot Spiced Fresh	Cauliflower Tomato
Eggplant	Corn on Cob campers' roast	Corn on Cob Microwave	Corn pepper hash	Corn Scalloped

Eggplant Casserole	Escalloped Cabbage	Fresh Vegetable Stew	German Potato Salad	Golden Carrot Coins

Mashed Butternut Squash	Mix & Match Squash Casserole	Peas Creamed swiss	Potato balls with Garlic	Potatoes Hungarian
Potatoes Escalloped	Potato Onion Bake	Roasted Red Potatoes	Sesame Green Beans	Skillet Cabbage

Skillet Zucchini	Spinach creamy baked	Spinach soufflé	Squash spaghetti	Stovetop Almond Rice Pilaf
Summer Squash Sauté	Three Bean Salad	Veggies Healthy Digestion	Veggie ginger Stir-Fry	Vegetable Shrimp stir-fry
Zucchini Cheese	Zucchini Cheese Pie	Zucchini Cheesy Medley	Zucchini Corn Cakes	Keep Vitamins in YourVegetables