Tag Archives: veggie

Oven Baked Onion Rings

(serves 5-6)


1 cup flour
3 red onions
3 eggs
3 tablespoons milk
2 cups breadcrumbs
1 tablespoon Old Bay Seasoning
1/2 teaspoon garlic powder


Preheat your oven to 450F.

Line a baking sheet with parchment paper and spray with cooking spray.

Beat eggs and milk in a small mixing bowl.

Combine flour, salt, Old Bay, and garlic powder in a second bowl.

Place breadcrumbs in a third bowl.

Peel away outer layer of onions and chop of the top and bottom. Then chop your onions horizontally in 1/2 inch increments. Then separate the layers of onions so that they begin to look like rings.

Take each onion ring and first dip it into the mixing bowl with the flour. Then dip it in the bowl containing your eggs and milk.

Dip the same onion ring into the bowl of breadcrumbs.

Place your battered onion ring on your baking tray.

Repeat steps 7 and 8 until all of your onion rings are battered and on the baking sheet. Then spray your completed onion rings with a bit more cooking spray.

Bake onion rings for 25 minutes or until they are golden brown


Parmesan Roasted Broccoli


6 to 7 cups fresh broccoli florets
3 to 4 tbsp olive oil
1/4 cup Italian style breadcrumbs
1/2 cup freshly shredded parmesan cheese
1 tsp garlic powder
1/2 tsp salt
1/4 tsp black pepper


Preheat oven to 425 degrees F. Line a baking sheet with tinfoil and coat with non-stick spray.

Combine the broccoli and olive oil in a large zip close bag and shake to coat. Add the breadcrumbs, parmesan cheese, garlic powder, salt and pepper to the bag and shake to coat. Use your hands to rub the bag and help the coating to stick to the broccoli.

Spread the broccoli in an even layer on the baking sheet, picking up any coating that’s on the bottom and dispersing it over the broccoli as needed. Bake for 12 minutes, then stir and flip the broccoli, bake for an additional 10 to 15 minutes, until crisp-tender.

Corn and black bean salsa


1 (15 ounce) can of sweet corn (drained)
1 (15 ounce) can of black beans (rinsed and drained)
3- 4 tomatoes
1 red bell pepper
2 avocados from Mexico
1/4 cup onion
3/4 cup cilantro
1 teaspoon salt
1 teaspoon sugar
2 limes


Combine the corn and beans into a medium sized bowl. Dice the onion, pepper, avocados and tomatoes then mix them in the bowl. Chop the cilantro finely and mix that in with the salt and sugar. Squeeze fresh lime juice over the top. Add more salt and lime to taste. Gently stir and enjoy with your favorite chips!

To make this a meal, grab a wheat tortilla, some chicken, put a few spoonfuls of salsa in and roll it up. You could also top over lettuce with chicken. This makes a quick and easy lunch.

Spinach Artichoke Lasagna

This healthy vegetarian spinach lasagna includes lots of fresh spinach, jarred artichokes and the simplest homemade tomato sauce. This lasagna tastes even better the next day! Recipe yields one 9-inch square lasagna, which is enough for 8 or more servings.


Tomato sauce (or substitute 2 cups prepared marinara sauce)

1 can (28 ounces) diced tomatoes
1/4 cup roughly chopped fresh basil
2 tablespoons olive oil
2 garlic cloves, pressed or minced
1/2 teaspoon salt
1/4 teaspoon red pepper flakes

Spinach artichoke mixture

2 cups (16 ounces) low fat cottage cheese
2 tablespoons olive oil
1 cup chopped red onion (about 1 smallish red onion)
1/4 teaspoon salt
4 cloves garlic, pressed or minced
1 cup jarred or defrosted frozen artichokes, drained (simply omit for a classic spinach lasagna), quartered if necessary
12 ounces baby spinach, preferably organic
Freshly ground black pepper, to taste

Remaining lasagna ingredients

9 DeLallo organic whole-wheat no-boil lasagna noodles
2 cups (5 ounces) shredded fontina cheese or low-moisture, part-skim mozzarella
Garnish: sprinkling of additional chopped fresh basil


Preheat oven to 425 degrees Fahrenheit. To prepare the tomato sauce, first pour the tomatoes into a mesh sieve or fine colander and let them drain off excess juice for a minute. Transfer drained tomatoes to the bowl of a food processor. Add the basil, olive oil, garlic, salt and pepper flakes. Pulse the mixture about 10 times, until the tomatoes have broken down to an easily spreadable consistency. Pour the mixture into a bowl for later (you should have about 2 cups sauce).

Rinse out the food processor and return it to the machine. Pour half of the cottage cheese (1 cup) into the processor and blend it until smooth, about 1 minute. Transfer the mixture to large mixing bowl. No need to rinse out the bowl of the food processor this time; just put it back onto the machine because you’ll need it later.

Warm 2 tablespoons olive oil a large skillet over medium heat. Once the oil is shimmering, add the chopped onion and 1/4 teaspoon salt. Cook, stirring often, until the onion is tender and translucent, about 4 to 5 minutes. Add the garlic and cook, stirring constantly, until fragrant, about 30 seconds.

Add the artichoke to the skillet, then add a few large handfuls of spinach. Cook, stirring and tossing frequently, until the spinach has wilted. Repeat with remaining spinach. Continue cooking for about 12 minutes, stirring frequently, until the spinach has dramatically reduce in volume and very little moisture remains in the bottom of the pan.

Transfer the spinach artichoke mixture to the bowl of the food processor and pulse until the contents are finely chopped (but not puréed), about 12 to 15 times. Transfer the mixture to the bowl of whipped cottage cheese. Top with remaining cottage cheese and mix well. Season to taste with salt and pepper. Now it’s lasagna assembly time.

Spread 1/2 cup tomato sauce evenly over the bottom of an 8-by-8 or 9-by-9 inch square baker. Layer three lasagna noodles on top, overlapping their edges as necessary. Spread half of the spinach mixture evenly over the noodles. Top with 1/2 cup tomato sauce, then sprinkle 1/2 cup shredded cheese on top.

Top with three more noodles, followed by the remaining spinach mixture. Sprinkle 1/2 cup shredded cheese on top. (We’re skipping the tomato sauce in this layer.) Top with three more noodles, then spread the remaining tomato sauce over the top so the noodles are evenly covered. Sprinkle evenly with 1 cup shredded cheese.

Wrap the lasagna with a layer of parchment paper over the top (or cover tightly with aluminum foil, but don’t let the foil touch the cheese). Bake, covered, for 18 minutes, then remove the cover, rotate the pan by 180 degrees and continue cooking for about 12 more minutes, until the top is turning spotty brown. Remove from oven and let the lasagna cool for 15 minutes before sprinkling with chopped basil and slicing.

Mexican Street Corn


5 ears fresh corn, husked

For the Spread:

1/4 cup mayonnaise
2 Tablespoons sour cream
1/4 teaspoon garlic salt
Juice from one lime

For the Topping:

1/4 cup grated Cotija cheese (or feta cheese)
1 teaspoon smoked paprika (or chili powder if you want heat)
Chopped cilantro, for garnish (optional)


Soak 5 wooden skewers in water for 30 minutes. Pierce a skewer halfway into the bottom of each corn cob.

Preheat the grill to medium heat (between 350-450 degrees F).

Place the corn directly over the heat, cover and let cook for 10 to 15 minutes, turning often, until the kernels are spotted brown.

Meanwhile, combine the spread ingredients in a small bowl, and the topping ingredients in another small bowl; set aside.

Carefully remove the corn cob from the grill and transfer to a large platter. Smear the spread all over each corn cob, then sprinkle evenly with the topping. Serve immediately.

BBQ Roasted Chickpea Snack


1 tablespoon liquid smoke
1/2 teaspoon toasted sesame oil
3/4 teaspoon ground black pepper
1/2 teaspoon smoked paprika
1/2 teaspoon nutritional yeast
1/2 tablespoons pure maple syrup
1 1/2 teaspoons dry sherry
1 tablespoon tamari or Bragg Liquid Aminos
1/4 teaspoon onion powder
1/8 teaspoon garlic powder
1 (15.5-ounce) can chickpeas, drained, well rinsed and then blotted dry with a clean kitchen towel


Preheat the oven to 450F. In a medium bowl, stir together the liquid smoke, sesame oil, black pepper, smoked paprika, nutritional yeast, maple syrup, sherry, tamari, onion powder, and garlic powder. This is your marinade. Add the chickpeas to the marinade and stir to coat.

Transfer the chickpeas and marinade into an 8×8-inch baking dish lined with parchment paper. Bake the chickpeas for 15 to 20 minutes, stirring once or twice. The chickpeas will get crispier as they cool. Store in a lidded container in the refrigerator. These are even better, if possible, on the second day.

Makes 4 servings

Zucchini Corn Pancakes

Serves 4


1 pound zucchini, grated
1 teaspoon salt
1 cup corn kernels, frozen, canned or roasted
4 large eggs, beaten
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
Kosher salt and freshly ground black pepper, to taste
1/2 cup shredded cheddar cheese
3/4 cups all-purpose flour
2 tablespoons olive oil


Place grated zucchini in a colander over the sink. Add salt and gently toss to combine; let sit for 10 minutes. Using a clean dish towel or cheese cloth, drain zucchini completely.

In a large bowl, combine zucchini, corn, eggs, basil, oregano and garlic powder; season with salt and pepper, to taste. Stir in cheese and flour until well combined.

Heat olive oil in a large skillet over medium high heat. Scoop tablespoons of batter for each pancake, flattening with a spatula, and cook until the underside is nicely golden brown, about 2 minutes. Flip and cook on the other side, about 1-2 minutes longer.

Serve immediately along with sour cream (Greek yogurt also works great here) or even salsa.