Side Dishes

Liz's Vegetables & Kasha

4 servings

Ingredients:
2 ounces dried mushrooms
1 cup toasted buckwheat groats (kasha)
1 large carrot, sliced
1 medium onion, coarsely chopped
Salt or natural soy sauce to taste

Instructions:
1. Soak the dried mushrooms (shiitake or porcini are very flavorful) in water until soft.
2. Drain, saving the soaking water, and slice, discarding any tough portions.
3. Add the groats to 3 cups boiling water (including the mushroom-soaking liquid), lower heat, and add the carrot, the onion and the mushrooms.
4. Cover and simmer until water is absorbed. Add salt or natural soy sauce to taste.

Nutritional Information:
Per serving:
147 calories
1 g total fat (0 g sat)
0 mg cholesterol
32 g carbohydrate
6 g protein
5 g fiber
150 mg sodium

Dana’s Cabbage Vegetable Soup

Serves: 12

INGREDIENTS
1 (28 oz.) can crushed tomatoes
1 medium onion, diced
3 stalks celery, diced
3 medium carrots, diced
1 head cabbage, shredded
1 (14.5 oz.) can green beans
1 (12 oz.) can sweet yellow corn
1 (15 oz.) can pinto beans
soy ground "beef" (optional, not included in nutritional information)

DIRECTIONS
1. Place tomatoes, onion, celery, carrots, and cabbage in a pot, simmer over medium heat until tender.
2. Add canned vegetables. Heat.

NUTRITION INFO
Calories: 125
Fat: 0.9 g
Carbohydrates: 26.4 g
Protein: 6.4 g

Amy's Artichoke & Soybean Soup

This easy soup uses canned soybeans and canned artichoke hearts. Organic oybeans are generally low in sodium and the somewhat gelatinous liquid in the can can be added right in with your soups and stews.

Ingredients:
1 14 oz can or bottle of artichoke hearts
1 15 oz can of organic, cooked soybeans
1 garlic clove
1 tsp grated ginger root
1 tsp olive oil
2 cups vegetable stock

Instructions:
Drain the artichoke hearts. Combine in a blender or food processor with the soybeans until smooth. Saute the garlic and ginger in the olive oil and then stir in the artichoke heart/soybean mixture and add the vegetable stock. Stir well and heat through.

Nutritional Information:

Per serving (makes 2):
178 calories
6 g total fat (1 g sat)
0 mg cholesterol
21 g carbohydrate
14 g protein
8 g fiber
282 mg sodium

Erin's Acorn Squash with Apple

INGREDIENTS

1 acorn squash
2 apples, cored and sliced
1 tablespoon butter
2 tablespoons brown sugar
1 tablespoon finely chopped walnuts
1/2 teaspoon salt
1/2 teaspoon ground cinnamon

To easily peel the acorn squash without losing a lot of vegetable, gently drop the squash in a large pot of boiling water, and boil for 15 minutes. Pour off the boiling water and fill with cold water and let sit 5 minutes to cool. When cool enough to handle, use a knife to slice off the peel on the ridges and use a teaspoon to dig out the peel in the valleys. Slice the squash in half and remove the seeds and stem. Then slice the halves into sections and finally cut into 1 inch chunks.
Place the squash chunks into a large microwave-safe bowl along with the apples. Dot with pieces of butter. Sprinkle the brown sugar, walnuts, salt and cinnamon over the top. Cover with plastic wrap, and poke a few holes in it for ventilation.
Cook in the microwave for 7 1/2 minutes on full power. Remove, uncover, and stir. Return to the microwave, and cook for another 7 1/2 minutes on full power, until tender. Serve hot.

Variations

You could use butternut squash for variety. Pecans work well in this recipe instead of walnuts. Honey or maple syrup can used with or instead of the brown sugar.

If you prefer roasted squash, you can place this (uncovered) in the oven at 350 degrees F (175 degrees C) for just under an hour. But be sure to add 1/4 cup of water to the recipe before baking.

Melinda's Yummy Mashed Potatoes:

10 large Idaho potatoes (7 pounds), peeled and quartered
5 garlic cloves, peeled
1 cup reduced-fat sour cream
1/2 cup milk
4 tablespoons unsalted butter, softened
7 scallions, white and light green parts, thinly sliced

Place the potatoes and garlic in a large pot and add enough water to cover. Bring to a boil and cook until tender, about 20 minutes. Drain the potatoes and garlic and return to the pot. Add the sour cream, milk, and butter and mash with a potato masher. Add scallions and stir gently to combine well. Season to taste with salt and pepper. Serve hot.

Yield: 8 servings


		Side Dishes Liz's Vegetables & Kasha 4 servings Ingredients: 2 ounces dried mushrooms 1 cup toasted buckwheat groats (kasha) 1 large carrot, sliced 1 medium onion, coarsely chopped Salt or natural soy sauce to taste Instructions: 1. Soak the dried mushrooms (shiitake or porcini are very flavorful) in water until soft. 2. Drain, saving the soaking water, and slice, discarding any tough portions. 3. Add the groats to 3 cups boiling water (including the mushroom-soaking liquid), lower heat, and add the carrot, the onion and the mushrooms. 4. Cover and simmer until water is absorbed. Add salt or natural soy sauce to taste. Nutritional Information: Per serving: 147 calories 1 g total fat (0 g sat) 0 mg cholesterol 32 g carbohydrate 6 g protein 5 g fiber 150 mg sodium Dana’s Cabbage Vegetable Soup Serves: 12 INGREDIENTS 1 (28 oz.) can crushed tomatoes 1 medium onion, diced 3 stalks celery, diced 3 medium carrots, diced 1 head cabbage, shredded 1 (14.5 oz.) can green beans 1 (12 oz.) can sweet yellow corn 1 (15 oz.) can pinto beans soy ground "beef" (optional, not included in nutritional information) DIRECTIONS 1. Place tomatoes, onion, celery, carrots, and cabbage in a pot, simmer over medium heat until tender. 2. Add canned vegetables. Heat. NUTRITION INFO Calories: 125 Fat: 0.9 g Carbohydrates: 26.4 g Protein: 6.4 g Amy's Artichoke & Soybean Soup This easy soup uses canned soybeans and canned artichoke hearts. Organic oybeans are generally low in sodium and the somewhat gelatinous liquid in the can can be added right in with your soups and stews. Ingredients: 1 14 oz can or bottle of artichoke hearts 1 15 oz can of organic, cooked soybeans 1 garlic clove 1 tsp grated ginger root 1 tsp olive oil 2 cups vegetable stock Instructions: Drain the artichoke hearts. Combine in a blender or food processor with the soybeans until smooth. Saute the garlic and ginger in the olive oil and then stir in the artichoke heart/soybean mixture and add the vegetable stock. Stir well and heat through. Nutritional Information: Per serving (makes 2): 178 calories 6 g total fat (1 g sat) 0 mg cholesterol 21 g carbohydrate 14 g protein 8 g fiber 282 mg sodium Erin's Acorn Squash with Apple INGREDIENTS 1 acorn squash 2 apples, cored and sliced 1 tablespoon butter 2 tablespoons brown sugar 1 tablespoon finely chopped walnuts 1/2 teaspoon salt 1/2 teaspoon ground cinnamon To easily peel the acorn squash without losing a lot of vegetable, gently drop the squash in a large pot of boiling water, and boil for 15 minutes. Pour off the boiling water and fill with cold water and let sit 5 minutes to cool. When cool enough to handle, use a knife to slice off the peel on the ridges and use a teaspoon to dig out the peel in the valleys. Slice the squash in half and remove the seeds and stem. Then slice the halves into sections and finally cut into 1 inch chunks. Place the squash chunks into a large microwave-safe bowl along with the apples. Dot with pieces of butter. Sprinkle the brown sugar, walnuts, salt and cinnamon over the top. Cover with plastic wrap, and poke a few holes in it for ventilation. Cook in the microwave for 7 1/2 minutes on full power. Remove, uncover, and stir. Return to the microwave, and cook for another 7 1/2 minutes on full power, until tender. Serve hot. Variations You could use butternut squash for variety. Pecans work well in this recipe instead of walnuts. Honey or maple syrup can used with or instead of the brown sugar. If you prefer roasted squash, you can place this (uncovered) in the oven at 350 degrees F (175 degrees C) for just under an hour. But be sure to add 1/4 cup of water to the recipe before baking. Melinda's Yummy Mashed Potatoes: 10 large Idaho potatoes (7 pounds), peeled and quartered 5 garlic cloves, peeled 1 cup reduced-fat sour cream 1/2 cup milk 4 tablespoons unsalted butter, softened 7 scallions, white and light green parts, thinly sliced Place the potatoes and garlic in a large pot and add enough water to cover. Bring to a boil and cook until tender, about 20 minutes. Drain the potatoes and garlic and return to the pot. Add the sour cream, milk, and butter and mash with a potato masher. Add scallions and stir gently to combine well. Season to taste with salt and pepper. Serve hot. Yield: 8 servings