Friday Recipes

It's finally Friday. Yay! It's time to Celebrate. While we're starting off with the same song as last Friday, this time Kool & The Gang's song is done by Playing for Change. While this is their first cover I've heard from Playing for Change done by only kids, it still rocks. If you've never heard of them before, check out some of their covers on YouTube.

I know, I know, I usually don't start of with that much of an intro...So, without any further chit-chat, here are six yummy recipes to help you through the weekend, including Vegetarian Jambalaya and Dense and Delicious Chocolate Cake, food to definitely celebrate the weekend with. Enjoy!

BARBECUE COWBOY PINTO BEANS (SLOW COOKER)

This is from the infamous long-since-forgotten emailing list.

Ingredients

16 oz package dried pinto beans, rinsed and picked over

4 cups hot water

2 medium onions, chopped

1 Tbs chili powder

3/4 cup hickory-flavored barbecue sauce

1/2 cup ketchup

1 1/2 tbs prepared yellow mustard

Dash of Tabasco sauce

In crock pot, mix together the beans, hot water, onions, & chili powder. Cover & cook on low heat setting about 7 hours, or until the beans are tender but not falling apart.

Drain off all cooking liquid. Stir in barbecue sauce, ketchup, mustard, & Tabasco sauce. Cook, uncovered, 10 to 15 minutes longer, until heated through.

QUESO

This is from Alexa Weibel in The New York Times cooking e-newsletter. Alexa wrote, "Queso, a popular Tex-Mex dip made with processed American cheese and canned tomatoes, was inspired by chile con queso, a Mexican dip of melted cheese and chiles that made its way to the United States in the 1930s and ’40s. As the two-ingredient Americanized adaptation gained popularity, supermarkets began placing Ro-tel canned tomatoes near shelf-stable Velveeta cheese, and queso became mainstream. Purists will argue that any ingredient beyond American cheese and spicy diced tomatoes is unnecessary, but you can customize this recipe by adding any combination of black beans, scallions, cilantro, garlic, cumin, red-pepper flakes, oregano, lime zest or juice."

Yield: 6 cups; Time: 20 minutes

To view this online, go to https://cooking.nytimes.com/recipes/1020844-queso.

Ingredients

For the Queso:

1 (2-pound) block processed American cheese, such as Velveeta

1 (10-ounce) can diced tomatoes with chiles, preferably Ro-tel brand

Tortilla chips, for serving

For the Additions (Optional):

1 cup rinsed canned black beans

3/4 cup thinly sliced scallions (about 7 scallions)

1/2 cup chopped cilantro

2 garlic cloves, minced

1/2 teaspoon ground cumin

1/2 teaspoon red-pepper flakes, plus more to taste

1/4 teaspoon dried oregano, preferably Mexican oregano

1/4 packed teaspoon fresh lime zest, plus 2 teaspoons juice (from about 1 lime)

Minced canned chipotle chiles en adobo, to taste

Kosher salt

Preparations

Roughly chop the processed cheese into 1-inch cubes, then add to a medium saucepan. Stir in the tomatoes and their juices, plus 2/3 cup water, then heat over medium-low, stirring frequently, until cheese is melted and mixture is creamy, 5 to 7 minutes. You can stop here, and serve immediately with chips, or proceed to Step 2, if you’re feeling extra.

Stir in any combination of desired additions: black beans, scallions, cilantro, garlic, cumin, red-pepper flakes, oregano, and lime zest and juice. Heat over low, stirring occasionally, until warmed and flavors meld, about 5 minutes. If you like some extra heat, stir in chipotle chiles en adobo. Season to taste with salt, and additional red-pepper flakes, if desired, and serve immediately. (You could also keep your queso in a slow-cooker on a low setting, stirring occasionally, to keep it molten.) Mixture will keep refrigerated for up to 1 week.

LAYERED VEGETABLE TORTE

This is from Mark Bittman in The New York Times cooking e-newsletter. Mark wrote, "Getting this vegetable torte right takes a little time. You really must grill (or pan-grill) or roast all the vegetables well — they have to become quite tender — before assembling the torte. Ultimately, you want the vegetables to almost melt together. Grilling is the technique of choice because it gives the vegetables a hint of smokiness."

Yield: 4 to 6 servings; Time: 1 hour

This was featured in "A Vegetable Torte Starts at the Grill", and can be viewed online at https://cooking.nytimes.com/recipes/1013213-layered-vegetable-torte.

Ingredients

1 large eggplant, cut into 1/4-inch slices

4 medium zucchini or yellow squash, cut into 1/4-inch slices

2 portobello mushrooms, cut into 1/4-inch slices

1/2 cup extra virgin olive oil, or more as needed

Salt

freshly ground black pepper

2 plum tomatoes, cut into 1/4-inch slices

2 tablespoons minced garlic

1/4 cup chopped fresh basil leaves

1/4 cup freshly grated Parmesan

1/2 cup bread crumbs, preferably fresh

Preparation

Heat oven to 400 degrees. Put a grill pan over medium-high heat, or prepare a grill; the heat should be medium-high, and the rack about 4 inches from flame. Brush eggplant, zucchini and mushrooms lightly with half the oil and sprinkle with salt and pepper; if roasting, grease 2 baking sheets with oil. Roast or grill vegetables on both sides until soft.

Coat bottom and sides of 8-inch springform pan with oil. Layer a third of the eggplant slices into bottom of the pan, then layer in half the zucchini, mushrooms, tomato, garlic and basil, sprinkling each layer with a bit of salt and pepper. Repeat layers until all vegetable are used. Press the top with a spatula or spoon to make the torte as compact as possible. Sprinkle top with Parmesan and bread crumbs, and drizzle with about 1 tablespoon oil.

Bake torte in oven until hot throughout and browned on top, about 30 minutes. Let sit for 5 minutes before removing outer ring of pan, then let cool for another 10 minutes before cutting into wedges.

TABBOULEH FRUIT SALAD

Yield: 6 servings

Found at Diabetic Gourmet

Source: "The Complete Diabetes Prevention Plan"

Found in Info: “The Complete Diabetes Prevention Plan: A Guide to Understanding the Emerging Epidemic of Prediabetes and Halting Its Progression to Diabetes”

Ingredients

2-1/2 cups prepared bulgur wheat

3/4 cup seedless red grapes

1/2 cup chopped dried apricots

1/2 cup sliced scallions

1/4 cup plus 2 tablespoons sliced almonds or pine nuts

1/4 cup finely chopped fresh parsley

2 tablespoons finely chopped fresh mint

Dressing Ingredients:

2 tablespoons extra virgin olive oil

2 tablespoons lemon juice

1/2 teaspoon salt

1/8 teaspoon ground black pepper

Directions

Combine the bulgur wheat, grapes, apricots, scallions, almonds or pine nuts, parsley, and mint and toss to mix well. Combine the dressing ingredients in a small bowl and stir to mix well. Add the dressing to the salad and toss to mix well. Cover the salad and chill for at least 1 hour before serving.

Nutritional Information Per Serving (per 3/4 cup serving): Calories: 186, Carbohydrate: 27 g, Cholesterol: 0 mg, Fat: 8.2 g, Saturated Fat: 0.9 g, Fiber: 5.7 g, Protein: 4.6 g, Sodium: 204 mg, Calcium: 42 mg

Diabetic Exchanges: 1 Starch, 1 Fruit, 1 Fat

VEGETARIAN JAMBALAYA

This is from the Food Network.

Prep Time: 10 minutes; Cook Time: 30 minutes; Total Time: 40 minutes; Yield: 4 servings; Level: Easy

To view this online, go to https://www.foodnetwork.com/recipes/food-network-kitchen/vegetarian-jambalaya-3364731.

Ingredients

2 tablespoons extra-virgin olive oil

3 stalks celery, cut into chunks, plus 2 tablespoons chopped celery leaves

3 carrots, cut into chunks

1 red onion, halved and cut into wedges

1 red bell pepper, cut into strips

1 tablespoon chopped fresh thyme

1 teaspoon hot smoked paprika

Kosher salt and freshly ground pepper

1 1/4 cups converted white rice

1 15-ounce can diced fire-roasted tomatoes

1 1/2 cups frozen black-eyed peas

8 ounces okra, trimmed and thinly sliced

Directions

Heat the olive oil in a large skillet over medium-high heat. Add the celery chunks, carrots and red onion. Cook, stirring occasionally, until the vegetables are slightly softened, about 2 minutes. Add the bell pepper, thyme, paprika, 1/2 teaspoon salt and a few grinds of pepper. Cook, stirring, until the paprika is toasted, about 1 minute.

Add the rice to the skillet and stir to coat. Add the tomatoes, black-eyed peas and 1 1/2 cups water. Bring to a boil, then reduce the heat to low. Cover and simmer until the rice is tender, about 15 minutes.

Scatter the okra over the rice. Continue to cook, covered, until the okra is tender and the rice is cooked through, about 5 more minutes. Remove from the heat and let stand, covered, 3 minutes. Fluff the rice with a fork and sprinkle with the celery leaves. Season with salt and pepper.

DENSE AND DELICIOUS CHOCOLATE CAKE

This is from the October 2006 issue of Vegetarian Times (page 31), and begins, “Wow the chocolate lovers in your life with this fudgy creation that’s as easy to whip up as a cake mix.” Makes 10 servings.

To view this online, click here.

Ingredients

Chocolate Cake

1 cup all-purpose flour

1 cup sugar

1/2 tsp. baking soda

1/4 cup low-fat buttermilk

1 large egg

2 tsp. vanilla extract

1/2 cup brewed espresso or strong coffee

1/2 cup cocoa powder

1/2 cup (1 stick) unsalted butter, cut into small pieces

Fudge Glaze

2 Tbs. low-fat buttermilk

2 Tbs. cocoa powder

2 Tbs. unsalted butter

1/2 cup confectioners' sugar

1 tsp. vanilla extract

Preparation

Preheat oven to 400F. Coat 9-inch round springform pan with cooking spray. Combine flour, sugar, and baking soda in bowl. Whisk together buttermilk, egg, and vanilla in separate bowl.

Combine espresso and cocoa in large saucepan. Add butter, and bring to a boil over medium-high heat, whisking constantly. Remove from heat, and stir in dry ingredients. Add buttermilk mixture, and whisk until smooth.

Pour batter into prepared pan, and bake 15 to 20 minutes, or until top looks dry but toothpick inserted in center comes out moist.

Meanwhile, make Fudge Glaze: Combine buttermilk, cocoa powder, and butter in medium saucepan, and bring to a boil, stirring constantly. Remove from heat, and stir in sugar and vanilla.

Pierce holes all over cake with skewer or fork. Spread glaze over cake with spatula. Let stand 5 minutes before unmolding, and serve.

Monday Recipes

It's Monday, time to get another week started. (In honor of that, here's a Monday blast from the past.) And while you're listening to The Bangles, check out today's six yummy vegetarian recipes, including Texas-Style Chili and Whole Roasted Pineapples. Enjoy!

BARBECUE COWBOY PINTO BEANS (SLOW COOKER)

This is from the infamous long-since-forgotten emailing list.

Ingredients

16 oz package dried pinto beans, rinsed and picked over

4 cups hot water

2 medium onions, chopped

1 Tbs chili powder

3/4 cup hickory-flavored barbecue sauce

1/2 cup ketchup

1 1/2 tbs prepared yellow mustard

Dash of Tabasco sauce

In crock pot, mix together the beans, hot water, onions, and chili powder. Cover and cook on low heat setting about 7 hours, or until the beans are tender but not falling apart.

Drain off all cooking liquid. Stir in barbecue sauce, ketchup, mustard, and Tabasco sauce. Cook, uncovered, 10 to 15 minutes longer, until heated through.

CHEESY, SPICY BLACK BEAN BAKE

This is from Ali Slagle in The New York Times cooking e-newsletter. Ali wrote, "Whether or not you’ve fallen for this cheesy white-bean tomato bake, we’d like you to meet its bolder counterpart, smoky and spiced, with lots of melty cheese. Black beans shine in a deep-red mixture of fried garlic, caramelized tomato paste, smoked paprika and cumin. The whole skillet gets coated in a generous sprinkling of sharp Cheddar or Manchego cheese, then baked until melted. The final result is what you hope for from a really good chili or stew, but in a lot less time. For a spicier rendition, add a pinch of cayenne with the paprika, or douse the final skillet with hot sauce. Serve with tortillas, tortilla chips, rice, a baked potato or fried eggs."

Yield: 4 servings; Time: 15 minutes

To view this online, go to https://cooking.nytimes.com/recipes/1020705-cheesy-spicy-black-bean-bake.

Ingredients

3 tablespoons extra-virgin olive oil

5 garlic cloves, peeled and sliced

1/4 cup tomato paste

1 1/2 teaspoons smoked paprika

1/4 teaspoon red-pepper flakes

1 teaspoon ground cumin

2 (14-ounce) cans black beans, drained and rinsed

1/2 cup boiling water

Kosher salt and black pepper

1 1/2 cups grated Cheddar or Manchego cheese (from about a 6-ounce block)

Preparation

Heat the oven to 475 degrees. In a 10-inch ovenproof skillet, heat the olive oil over medium-high. Fry the garlic until lightly golden, about 1 minute. Stir in the tomato paste, paprika, red-pepper flakes and cumin (be careful of splattering), and fry for 30 seconds, reducing the heat as needed to prevent the garlic from burning.

Add the beans, water and generous pinches of salt and pepper, and stir to combine. Sprinkle the cheese evenly over the top then bake until the cheese has melted, 5 to 10 minutes. If the top is not as browned as you’d like, run the skillet under the broiler for 1 or 2 minutes. Serve immediately.

TEXAS-STYLE CHILI

This comes from Vegetarian Times, and begins, “Texas-style chili is a bean-free stew that’s usually made with chunks of slow-cooked beef. Here, eggplant stands in for meat in the traditional thick, spicy sauce. Serve with chopped green onions, cilantro, jalapeño, tomato, shredded cheese, sour cream, and corn chips.” Serves 6.

To view this online, click here.

Ingredients:

3 mulato or pasilla dried chiles

2 costeno dried chiles

1 cascabel dried chile

2 Tbs. olive oil

1 red bell pepper, cut into chunks

1 medium onion, cut into chunks

4 cloves garlic, peeled

1 15-oz. can whole tomatoes

1 1/2 Tbs. chili powder

2 tsp. light brown sugar or 1 tsp. molasses, optional

1 tsp. ground cumin

1 tsp. dried oregano

4 medium Japanese eggplant, peeled and cut into 2-inch chunks

2 Tbs. masa harina

Instructions:

Place dried chiles in medium bowl, and cover with 1 1/2 cups boiling water. Let stand 20 minutes, or until soft, pushing chiles under water occasionally. Let liquid cool until chiles are easy to handle.

Remove tough stems and seeds from rehydrated chiles, using soaking liquid to rinse away seeds. Coarsely chop chiles, and strain liquid to remove seeds. Set aside.

Heat oil in large Dutch oven over medium-high heat. Add bell pepper, onion, and garlic, and sear 1 to 2 minutes, or until beginning to brown. Add chiles with soaking liquid, tomatoes with juice, chili powder, brown sugar (if using), cumin, oregano, and 4 cups water. Season with salt and pepper, if desired. Cover, and simmer 30 minutes.

Remove pot from heat, and blend chiles and vegetables with immersion blender until smooth. Stir in eggplant chunks, then cover pot, and simmer 30 minutes over medium heat, or until eggplant is tender, stirring occasionally. Stir in masa harina, and season with salt and pepper, if desired.

Nutrition Information: Calories: 148; Protein: 4 g; Total Fat: 6 g; Saturated Fat: less than 1 g; Carbohydrates: 21 g; Cholesterol: 0 mg; Sodium: 242 mg; Fiber: 7 g; Sugar: 10 g

SPICY BEAN & RICE BURRITOS

This is from Eden Foods, and is very yummy. Prep Time: 10 minutes; Cook Time: 10 minutes; Serves: 4

To view this online, click here.

Ingredients

16 ounces Eden Spicy Refried Pinto Beans or Eden Spicy Refried Black Beans

1 Tbsp Eden Extra Virgin Olive Oil

1 clove garlic, minced

1/4 cup onions, minced

1/4 cup red bell pepper, minced

1 cup cooked brown rice

4 whole whole grain flour tortillas

1/2 cup prepared salsa

Directions

Place tortillas in a covered casserole dish and heat in a 300°F oven for 10 minutes.

Heat oil in a skillet and sauté garlic, onion and bell pepper for 2 to 3 minutes. Add refried beans and rice, mix and cook until hot, stirring frequently.

Spread 1/2 cup bean mixture on each tortilla. Top with salsa and roll up. Slice and serve.

Nutritional Information: Per serving - 409 calories, 10 g fat (21% calories from fat), 13 g protein, 71 g carbohydrate, 10 g fiber, 0 mg cholesterol, 642 mg sodium

TOFU-SPINACH LASAGNA

This is from PETA's website. Whether you like PETA or not, they do have good vegetarian recipes. This one makes 6 to 8 servings, and can be viewed online at https://www.peta.org/recipes/tofu-spinach-lasagne/.

Ingredients

1/2 lb. lasagna noodles

2 10-oz. packages frozen chopped spinach, thawed and drained

1 lb. soft tofu

1 lb. firm tofu

1 Tbsp. sugar

1/4 cup soy milk

1/2 tsp. garlic powder

2 Tbsp. lemon juice

3 tsp. minced fresh basil

2 tsp. salt

4 cups tomato sauce

Instructions

Cook the lasagna noodles according to the package directions. Drain and set aside.

Preheat the oven to 350 degrees F.

Squeeze the spinach as dry as possible and set aside.

Place the tofu, sugar, soy milk, garlic powder, lemon juice, basil, and salt in a food processor or blender and blend until smooth. Stir in the spinach.

Cover the bottom of a 9-inch-by-13-inch baking dish with a thin layer of tomato sauce, then a layer of noodles (use about one-third of the noodles). Follow with half of the tofu filling. Continue in the same order, using half of the remaining tomato sauce and noodles and all of the remaining tofu filling. End with the remaining noodles, covered by the remaining tomato sauce. Bake for 25 to 30 minutes.

WHOLE ROASTED PINEAPPLES

This was in an article titled "Vision Quest, Recipes for Eye Health" in the July 2020 issue of Taste for Life (page 15).

I had picked up a copy of Taste for Life at Rollin' Oats, a Florida health food store with two locations (Tampa and St. Petersburg). Since I live close to the St. Pete store, I try to go there as often as possible (though not often enough, as far as I'm concerned). If you're ever in the area, I highly suggest giving them a try.

This recipe has a prep time of 30 minutes and serves 6.

Ingredients

2 Tbsp coconut sugar

2 tsp ground cinnamon

1/2 tsp cayenne pepper

1 Tbsp coconut oil

2 pineapples, peeled

To Garnish

Toasted coconut flakes

Dairy-free ice cream

Fresh mint

Maple syrup

Lime zest

Directions

Preheat oven to 350 degrees.

Add coconut sugar, cinnamon, and cayenne pepper to a small bowl and mix together.

Place a large non-stick pan over a medium heat and add coconut oil. When hot, add whole peeled pineapples. Turn pineapples so they color on all sides. Sprinkle over sugar mixture while they are cooking.

When pineapples are golden, place them onto a baking sheet and then into over for 15 to 20 minutes.

Once pineapples are baked, carve them at the table. Serve with toasted coconut flakes, ice cream, fresh mint, a drizzle of maple syrup, and a little lime zest.

Email Recipes

What do these six recipes have in common? They're all from that infamous long-since-forgotten emailing list. Today's offerings include Crisco's® Apple Cobbler and Wagon Train Biscuits. Enjoy!

BARBECUE COWBOY PINTO BEANS (SLOW COOKER)

If you have a slow cooker, you can get this started hours before you need to eat, without heating up the kitchen.

Ingredients

16 oz package dried pinto beans, rinsed and picked over

4 cups hot water

2 medium onions, chopped

1 Tbs chili powder

3/4 cup hickory-flavored barbecue sauce

1/2 cup ketchup

1 1/2 tbs prepared yellow mustard

Dash of Tabasco sauce

Directions

In crock pot, mix together the beans, hot water, onions, and chili powder. Cover and cook on low heat setting about 7 hours, or until the beans are tender but not falling apart.

Drain off all cooking liquid. Stir in barbecue sauce, ketchup, mustard, & Tabasco sauce. Cook, uncovered, 10 to 15 minutes longer, until heated through.

CRISCO’S® APPLE COBBLER

This is from that infamous long-since-forgotten emailing list, though the poster stated that it's from the Crisco® Cookbook. This begins, “Top this wonderful dessert with whipped cream or ice cream.”

Prep Time 15 minutes

Cooking Time 20 minutes

Serves 8

Ingredients

Filling:

5 medium cooking apples, peeled and sliced

1 cup granulated sugar

2 tablespoons all-purpose flour

1 teaspoon cinnamon

1/4 teaspoon nutmeg

2 tablespoons butter or margarine

Topping:

1 cup all-purpose flour

2 tablespoons granulated sugar

1 1/2 teaspoons baking powder

1/4 teaspoon salt

1/4 cup CRISCO all-vegetable shortening, or 1/4 CRISCO Stick

1 egg, slightly beaten

1/4 cup milk

1/2 teaspoon vanilla

Directions

Heat oven to 400ºF. Spray an 8x8 baking dish with Crisco No Stick Cooking Spray.

Filling:



Place apples in a large mixing bowl. Combine sugar, flour, cinnamon and nutmeg in small mixing bowl. Pour sugar mixture over apples; toss and stir to combine. Pour apples into prepared pan; dot with butter.

Topping:



Food processor method: In a food processor, combine flour, sugar, baking powder and salt. Pulse in Crisco All-Vegetable Shortening until coarse crumbs form. In a small bowl, mix egg, milk and vanilla; add to flour mixture and pulse to combine. Drop biscuit mixture in 8 mounds on top of fruit.

Or

Combine flour, sugar, baking powder and salt in a medium mixing bowl; cut in Crisco until coarse crumbs form.

Combine egg, milk and vanilla in a small bowl; add to flour mixture. Stir just until moistened. Drop biscuit mixture in 8 mounds on top of fruit.

Bake at 400ºF for 30 minutes, or until golden brown. Let stand 10 minutes before serving. Serve warm with cream or ice cream, if desired.

Apple-Cranberry Variation: Add 1 cup fresh cranberries and 1/2 cup additional sugar to the filling mixture. Proceed as directed.

RASPBERRY CHOCOLATE CHIP PANCAKES

This makes 16 to 18 (4-inch) pancakes.

Ingredients

1/2 stick (1/4 cup) unsalted butter

3/4 cups plus 3 tablespoons milk

1 large egg

1 cup all-purpose flour

2 teaspoons baking powder

1/4 teaspoon salt

1 cup picked-over raspberries

1/2 cup semisweet chocolate chips

Directions

In a small saucepan melt 2 tablespoons butter over moderately low heat, stirring. Stir in milk and heat until just warm. Remove pan from heat. In a bowl whisk together milk mixture and egg. Into another bowl sift together flour, baking powder, and salt and stir in egg mixture until just combined. Gently stir in raspberries and chocolate chips.

Preheat oven to 200 degrees F. Heat a griddle over moderate heat until hot enough to make a drop of water scatter over surface. Add 1 teaspoon butter and with a metal spatula spread over griddle. Working in batches, drop 1/4-cup measures of batter onto griddle to form pancakes about 4 inches in diameter and cook until bubbles appear on surface and undersides are golden brown, about 2 minutes. Flip pancakes with spatula and cook until undersides are golden brown and pancakes are cooked through. Transfer pancakes as cooked to an ovenproof platter and keep warm, uncovered, in oven. Make more pancakes with remaining butter and batter in same manner.

Serve pancakes with syrup. Makes about 10 pancakes, serving 2 generously.

Accompaniment: pure maple syrup, heated

SOUR CREAM BANANA BARS

This comes from the infamous long-since-forgotten emailing list.

Ingredients

1 1/2 cup Sugar

1 cup Sour cream

1/2 cup Butter, softened

2 Eggs

1 1/2 cup Bananas, mashed, 3 large

2 tsp Vanilla

2 cup Flour

1 tsp Baking soda

1/2 cup Nuts, chopped

Directions

Mix sugar, sour cream, butter and eggs in large mixing bowl on low speed, scraping bowl occasionally, about 1 minute. Beat in banana and vanilla on low speed, 30 seconds. Beat in flour and baking soda on medium speed, scraping bowl occasionally, 1 minute. Stir in nuts. Spread dough in greased and floured jelly roll pan. Bake 20 to 25 minutes in preheated 375F oven. When cool, frost with Cream Cheese Frosting. Cut into bars.

Cream Cheese Frosting: Beat 3 oz pkg cream cheese, 1/3 cup butter, 1 T milk and 1 tsp vanilla until creamy. Stir in 2 cups powdered sugar until smooth.

WAGON TRAIN BISCUITS

This comes from the infamous long-since-forgotten emailing list. It begins, “I received this recipe from a friend. Here's what she says about it.” This is what followed: “Cooks Notes:

“Here is a great recipe for old fashioned biscuits...and I do mean old. I found it in the 1842 diary of Alice Stephen. She stated that it had been in her family for generations. She baked them in a dutch oven and sometimes used what we now know as a 'reflector fire.' I use this recipe when camping and it is GREAT!”

Ingredients

2 cups flour

4 tsp. sugar

2 tsp. salt

1 tsp. baking soda

4 tsp. baking powder

2/3 cup shortening

2/3 cup buttermilk

Directions

Measure all dry ingredients and place into a large bowl. Cut in shortening thoroughly, until mixture looks like meal. Stir in buttermilk. If dough is not pliable, add just enough buttermilk to make a soft, puffy, easy-to-roll dough. Round up dough on lightly floured cloth-covered board. Knead lightly 20 to 25 times, about 1 minute. Roll out until 3/4" thick. Cut with floured biscuit cutter (I use a wine glass). Place on greased cookie sheet. Bake in a 450 degree oven for about 10 to 12 minutes.

CREAMY PINEAPPLE ORANGE REFRESHER PUNCH

This is from the infamous long-since-forgotten emailing list.

Ingredients

1 - 46 oz. can of pineapple juice

1 1/2 pints vanilla ice cream

1 quart orange sherbet

2 liters ginger ale

Directions

In a punch bowl, place the vanilla ice cream and orange sherbet. Slowly add and stir in pineapple juice and then ginger ale.

Monday Recipes

It's the beginning of the week again. (Yes, Monday, in case, like so many of us, you've been losing track of the days. I know I have!) To help you start off another week, today's offerings include two ratatouille recipes (just plain Ratatouille from Diabetic Gourmet and Vegan Ratatouille from Allyson Kramer, who wrote for The Spruce Eats), along with Barbecue Cowboy Pinto Beans (using a slow cooker). Enjoy!

MEATLESS MEATBALLS IN MARINARA SAUCE

This is from Melissa Clark in The New York Times cooking e-newsletter. Melissa wrote, “These ‘meatballs’ use plant-based ground meat, and a combination of onions, garlic and tamari give them a satisfying chew and robust flavor. Because there’s no egg for binding, these are slightly more delicate than other meatballs, so use a light touch when shaping them, and make sure the mixture is very cold. Serve them on their own, covered in marinara sauce, or stuff them into hero rolls for sandwiches. They are also excellent over spaghetti.”

Yield: 4 to 6 servings; Time: 45 minutes, plus chilling

This was featured in “The Meat-Lover’s Guide to Eating Less Meat”, and can be viewed online at https://cooking.nytimes.com/recipes/1020740-meatless-meatballs-in-marinara-sauce.

Ingredients

1/2 cup panko bread crumbs

1/4 cup minced onion

1/4 cup chopped parsley leaves and tender stems

3 garlic cloves, grated or minced

1 tablespoon tamari or soy sauce

1 1/2 teaspoons kosher salt

1/2 teaspoon freshly ground black pepper

1/2 teaspoon dried oregano

Pinch of red-pepper flakes (optional)

1 1/2 pounds plant-based vegan ground beef (such as Beyond Meat)

Extra-virgin olive oil, for drizzling

3 cups marinara sauce, homemade or store-bought

Parmesan (optional, or use vegetarian Parmesan if you prefer), for garnish

Preparation

In a large bowl, combine bread crumbs, onion, parsley, garlic, tamari, salt, pepper, oregano and red-pepper flakes, if using, and mix well. Add plant-based beef, and blend with your hands until well mixed. Cover mixture and chill for at least an hour or up to 24 hours. (It’s easiest to form the meatballs when the mixture is very cold.)

Heat the broiler. Form 28 meatballs, each about 1 1/4 inches in diameter. Transfer meatballs to one or two rimmed baking sheets, and drizzle with olive oil.

Broil meatballs until golden and firm, 7 to 10 minutes. Meanwhile, heat marinara sauce in a pot. Serve meatballs with sauce on top, showered with cheese if you like and drizzled with a little more olive oil.

BARBECUE COWBOY PINTO BEANS (SLOW COOKER)

This is from the infamous long-since-forgotten emailing list.

Ingredients

16 oz package dried pinto beans, rinsed and picked over

4 cups hot water

2 medium onions, chopped

1 Tbs chili powder

3/4 cup hickory-flavored barbecue sauce

1/2 cup ketchup

1 1/2 tbs prepared yellow mustard

Dash of Tabasco sauce

In crock pot, mix together the beans, hot water, onions, & chili powder. Cover & cook on low heat setting about 7 hours, or until the beans are tender but not falling apart.

Drain off all cooking liquid. Stir in barbecue sauce, ketchup, mustard, & Tabasco sauce. Cook, uncovered, 10 to 15 minutes longer, until heated through.

RATATOUILLE

Recipe Yield: Serves 4

Source: AICR

Recipe and image appear courtesy of American Institute for Cancer Research.

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/ratatouille.

Ingredients

1 small eggplant, cut into 1/2-inch cubes

Salt and freshly ground black pepper

2 Tbsp. extra virgin olive oil

2 large red bell peppers, seeded and cut into 3/4-inch pieces

4 small zucchini, sliced

1 onion, coarsely chopped

4 cloves garlic, minced

1 lb. tomatoes, chopped, OR 1 can (28 oz.) whole tomatoes, drained and chopped

1/3 cup chopped fresh basil

Directions

Sprinkle eggplant lightly with salt and let drain in colander for 30 minutes. Pat dry.

In non-stick skillet heat 1 tablespoon oil over medium-high heat. Add eggplant. Stir and cook until soft and browned, about 6 to 7 minutes. Transfer eggplant to bowl.

Add remaining oil to pan and heat until hot. Add red peppers, zucchini, onion and garlic. Cook vegetables, stirring, until tender, about 3 to 5 minutes.

Mix in tomatoes, basil and eggplant. Stirring occasionally, cook on low heat 15 to 20 minutes or until all vegetables are very tender. Add salt and pepper to taste.

Note: Ratatouille, a specialty of the Provence region of France, is a popular and versatile dish that uses large amounts of produce. The tomatoes and eggplant create a juicy, stew-like sauce that accentuates the flavors of basil and garlic. Serve it hot as a side dish or over a grain for an entree. This version also tastes great when served cold.

Nutritional Information Per Serving: Calories: 123; Fat: 5 g; Sodium: 200 mg; Protein: 4 g; Carbohydrates: 19 g

Diabetic Exchanges: 3-1/2 Vegetable; 1 Fat

LEMON POUND CAKE

This is from Betty Crocker, and begins, "Add a splash of sunshine to any spring brunch or dessert spread with this bright lemon pound cake. Yellow cake mix is combined with cream cheese and grated lemon peel for a pound cake that’s rich in flavor and bursting with refreshing citrus notes. With just six simple ingredients and only 15 minutes of prep time, you can whip up this lemon pound cake recipe when you want to bake something homemade, but don’t have all day to do it."

Prep Time: 15 minutes; Total Time: 2 hours 25 minutes; Servings: 12

To view this online, click here.

Ingredients

1 box Betty Crocker™ Super Moist™ yellow cake mix

1 package (3 oz) cream cheese, softened

1 cup water or milk

1 tablespoon grated lemon peel

3 eggs

1/4 cup Betty Crocker™ Rich & Creamy lemon frosting

Directions

Heat oven to 325°F. Generously spray bottom only of 9x5-inch loaf pan with baking spray with flour.

In medium bowl, beat cake mix, cream cheese, water, grated lemon peel and eggs with electric mixer on low speed 1 minute, scraping bowl frequently, then on medium speed 2 minutes, scraping bowl occasionally. Pour into pan.

Bake 50 to 60 minutes or until toothpick inserted in center comes out clean. Cool in pan 10 minutes. Remove from pan to cooling rack or heatproof serving plate. Cool completely, about 1 hour.

In small microwavable bowl, microwave frosting uncovered on High 10 to 15 seconds or until frosting is thin enough to drizzle; stir. Spoon frosting evenly over cake, allowing frosting to drip down sides.

Expert Tips

If you have leftover cake, cut it into slices and place individually in sandwich-size food-storage plastic bags. Seal bags and freeze. You'll have a quick treat when you need it!

For added lemon flavor, sprinkle some extra grated lemon peel over the cake.

For a different look, cut your cake into wedges instead of traditional slices.

This elegant pound cake makes a wonderful hostess gift for any dinner party.

VEGAN SLOW COOKER RED BEANS AND RICE

This comes from Sarah DiGregorio in The New York Times cooking e-newsletter. Sarah wrote, "This vegan version of New Orleans-style red beans and rice omits the sausage and ham hock, and instead adds smoked paprika, miso and soy sauce for a savory, rounded flavor. If you have a favorite Cajun or Creole spice mixture on hand, use 1 heaping tablespoon of it in place of the sage, cayenne, garlic, onion powders and sweet paprika, and taste before adding any salt, as seasoning blends contain a varying amount of sodium. These vegan beans are not as creamy as the ones made with pork, so smash a few against the side of the pot before serving to thicken the liquid. Serve with hot sauce, preferably a vinegary, cayenne-based Louisiana-style sauce like Crystal, Louisiana brand or Tabasco."

Yield: 6 servings; Time: 7 1/2 hours

To view this absolute yumminess online, go to https://cooking.nytimes.com/recipes/1020816-vegan-slow-cooker-red-beans-and-rice.

Ingredients

1/4 cup vegetable oil

1 large yellow onion, finely chopped

Kosher salt and black pepper

3 celery stalks, finely chopped

1 green bell pepper, finely chopped

10 garlic cloves, finely chopped

1 heaping tablespoon white or yellow miso paste

2 teaspoons smoked paprika

1 teaspoon sweet paprika

1 teaspoon onion powder

1 teaspoon garlic powder

1/2 to 1 teaspoon ground cayenne, plus more to taste

1/2 teaspoon ground sage (optional)

1 pound dried red kidney beans, soaked overnight

3 dried bay leaves

3 fresh thyme sprigs or 1 teaspoon dried thyme

1 teaspoon soy sauce

Cooked rice, for serving

Sliced scallions, for serving

Louisiana-style hot sauce, for serving

Preparation

Heat the oil in a large (12-inch) skillet over medium. Add the onion, season with salt, and cook, stirring, until the onion is limp and translucent, 6 to 8 minutes. Add the celery and bell pepper and cook, stirring occasionally, until softened, 5 to 8 minutes. Add the chopped garlic, miso paste, smoked paprika, sweet paprika, onion powder, garlic powder, cayenne and sage, if using. Grind in a generous amount of black pepper and add 3/4 teaspoon salt. Stir to combine until the miso has dissolved, then remove from the heat and scrape the mixture into a 6- to 8-quart slow cooker. Add the beans, bay leaves, thyme and 6 cups water. Cook on high until the beans are very tender and creamy, about 7 hours.

Before serving, add the soy sauce, and season to taste with salt and cayenne. Using a fork or the back of a spoon, mash some of the beans against the side of the slow cooker to make the mixture slightly creamy. (It will continue to thicken as it sits.) Discard the bay leaves and thyme sprigs. Top the beans with hot cooked rice and scallions; serve with hot sauce.

VEGAN RATATOUILLE

This came from Allyson Kramer, who wrote for The Spruce Eats. Allyson wrote, “Ratatouille is a classic flavor-packed veggie filled dish that makes a lovely main course or a stunning side dish. The key to perfect ratatouille is having evenly sliced vegetables for amazing texture. Serve the finished dish alone or atop a bed of greens, mashed potatoes, pasta, or rice.” Prep Time: 30 minutes; Cook Time: 60 minutes; Total Time: 90 minutes; Yield: 6 Servings

To view this online, click here.

Ingredients

2 large tomatoes, green tops removed

1 garlic bulb/head, tip cut off to expose the cloves

1 Japanese eggplant or 2 to 3 baby eggplants

1 unpeeled yellow zucchini

1 unpeeled green zucchini

1 red bell pepper, seeds removed

1 very large carrot, orange is best, but any color will do

3 tablespoons tomato paste

1/2 teaspoon salt

2 tablespoon olive oil + additional for drizzling

2 tablespoons fresh thyme

1 tablespoon fresh oregano

Black pepper to taste

Salt to taste

Preparation

Preheat your oven to 400 °F. Place the tomatoes and garlic bulb onto a large piece of foil, about 12 x 12 inches. Drizzle the tomatoes and garlic bulb with 1 teaspoon olive oil and then fold the foil up and over into a loose pouch around the tomatoes and garlic. Place the foil pouch onto an ungreased baking sheet or cake pan. Roast the tomatoes and garlic bulb for about 45 to 50 minutes, or until the skins on tomatoes are quite wrinkly and dark in color, and the garlic is fragrant and tender.

Remove the foil pouch from the oven, open the pouch and allow to cool about 15 minutes, or until easy to handle. Once cooled, carefully remove the skins from the tomatoes and scoop out the cooked garlic from the bulb.

Decrease your oven's temperature to 375 °F. Slice the eggplant, zucchini, red pepper, and carrot into thin even slices, about 1/6 to 1/4 of an inch thick using either a very sharp knife or mandoline.

In a food processor or blender, blend the roasted tomatoes and garlic along with the tomato paste, sea salt and 2 tablespoons olive oil until smooth, stopping and scraping down the sides of the blending container as needed.

Spread about 3/4 of the sauce into the bottom of a lightly greased ceramic or metal oven safe dish, about 8 inches in diameter. Arrange the sliced vegetables into a spiral ring, alternating the colors to create a colorful pattern with the vegetables. Once all the vegetables have been placed securly and the dish is full, drizzle the with olive oil (about 1 1/2 tablespoons) and the remainder of the sauce.

Top with fresh thyme, oregano, black pepper and salt.

Cover with a layer of parchment paper and place onto the middle rack of your oven. Bake for 1 hour or until vegetables are tender and very fragrant. Remove the ratatouille from the oven and allow to cool for about 10 minutes before serving.

Double-Post Tuesday

Besides being Taco Tuesday, it's also Double-Post Tuesday (since not everyone loves tacos). Today's offerings include Smokey Black Bean Stew and Indian Butter Chickpeas. Enjoy!

CHEESY, SPICY BLACK BEAN BAKE

This is from Ali Slagle at The New York Times cooking e-newsletter. Ali wrote, “Whether or not you’ve fallen for this cheesy white-bean tomato bake, we’d like you to meet its bolder counterpart, smoky and spiced, with lots of melty cheese. Black beans shine in a deep-red mixture of fried garlic, caramelized tomato paste, smoked paprika and cumin. The whole skillet gets coated in a generous sprinkling of sharp Cheddar or Manchego cheese, then baked until melted. The final result is what you hope for from a really good chili or stew, but in a lot less time. For a spicier rendition, add a pinch of cayenne with the paprika, or douse the final skillet with hot sauce. Serve with tortillas, tortilla chips, rice, a baked potato or fried eggs.”

Yield: 4 servings; Time: 15 minutes

Note: To view the recipe for the cheesy white-bean tomato bake, you’ll have to sign up for the Times’ cooking e-newsletter. Signing up is definitely well worth it!

View this online at https://cooking.nytimes.com/recipes/1020705-cheesy-spicy-black-bean-bake

Ingredients

3 tablespoons extra-virgin olive oil

5 garlic cloves, peeled and sliced

1/4 cup tomato paste

1 1/2 teaspoons smoked paprika

1/4 teaspoon red-pepper flakes

1 teaspoon ground cumin

2 (14-ounce) cans black beans, drained and rinsed

1/2 cup boiling water

Kosher salt and black pepper

1 1/2 cups grated Cheddar or Manchego cheese (from about a 6-ounce block)

Preparation

Heat the oven to 475 degrees. In a 10-inch ovenproof skillet, heat the olive oil over medium-high. Fry the garlic until lightly golden, about 1 minute. Stir in the tomato paste, paprika, red-pepper flakes and cumin (be careful of splattering), and fry for 30 seconds, reducing the heat as needed to prevent the garlic from burning.

Add the beans, water and generous pinches of salt and pepper, and stir to combine. Sprinkle the cheese evenly over the top then bake until the cheese has melted, 5 to 10 minutes. If the top is not as browned as you’d like, run the skillet under the broiler for 1 or 2 minutes. Serve immediately.

INDIAN BUTTER CHICKPEAS

This is from Melissa Clark, also in The New York Times cooking e-newsletter. Melissa wrote, “A vegetarian riff on Indian butter chicken, this fragrant stew is spiced with cinnamon, garam masala and fresh ginger, and is rich and creamy from the coconut milk. You could add cubed tofu here for a soft textural contrast, or cubed seitan for a chewy one. Or serve it as it is, over rice to catch every last drop of the glorious sauce. You won’t want to leave any behind.”

Yield: 4 to 6 servings; Time: 1 hour 10 minutes

This was featured in “The Meat-Lover’s Guide to Eating Less Meat”, and can be viewed online at https://cooking.nytimes.com/recipes/1020739-indian-butter-chickpeas.

Ingredients

4 tablespoons unsalted butter

1 large onion, minced

1 1/2 teaspoons kosher salt, plus more to taste

4 garlic cloves, finely grated or minced

1 tablespoon grated fresh ginger

2 teaspoons ground cumin

2 teaspoons sweet paprika

2 teaspoons garam masala

1 small cinnamon stick

1 (28-ounce) can whole peeled plum tomatoes

1 (15-ounce) can coconut milk

2 (15-ounce) cans chickpeas, drained

Ground cayenne (optional)

Cooked white rice, for serving

1/2 cup cilantro leaves and tender stems, for serving

Preparation

Melt butter in a large heavy-bottomed pot or Dutch oven over medium heat. Stir in onion and 1/2 teaspoon salt; cook until golden and browned around the edges, stirring occasionally, about 20 minutes. (Don’t be tempted to turn the heat up to medium-high; keeping the heat on medium ensures even browning without burning the butter.)

Stir in garlic and ginger, and cook another 1 minute. Stir in cumin, paprika, garam masala and cinnamon stick, and cook another 30 seconds.

Add tomatoes with their juices. Using a large spoon or flat spatula, break up and smash the tomatoes in the pot (or you can use a pair of kitchen shears to cut the tomatoes while they are still in the can). Stir in coconut milk and the remaining 1 teaspoon salt. Bring to a simmer, and continue to cook for 10 minutes, stirring occasionally, and continuing to mash up the tomatoes if necessary to help them break down.

Stir in chickpeas and a pinch of cayenne if you like. Bring the pot back up to a simmer and cook, stirring occasionally, for another 10 minutes. Taste and add more salt if necessary.

Serve spooned over white rice, and topped with cilantro.

BARBECUE COWBOY PINTO BEANS (SLOW COOKER)

This is from the infamous long-since-forgotten emailing list.

Ingredients

16 oz package dried pinto beans, rinsed and picked over

4 cups hot water

2 medium onions, chopped

1 Tbs chili powder

3/4 cup hickory-flavored barbecue sauce

1/2 cup ketchup

1 1/2 tbs prepared yellow mustard

Dash of Tabasco sauce

In crock pot, mix together the beans, hot water, onions, & chili powder. Cover & cook on low heat setting about 7 hours, or until the beans are tender but not falling apart.

Drain off all cooking liquid. Stir in barbecue sauce, ketchup, mustard, & Tabasco sauce. Cook, uncovered, 10 to 15 minutes longer, until heated through.

MUSHROOM AND BEAN ENCHILADAS

This came from One Green Planet, and begins, "Lathered in enchilada sauce before being baked in the oven, these enchiladas are filled with beans, sautéed mushrooms, bell peppers, fresh corn and potatoes."

Cooking Time: 90 minutes; Serves: 6-8

To view this online, go to https://www.onegreenplanet.org/vegan-recipe/mushroom-and-bean-enchiladas-vegan/.

Ingredients

Preparing Your Mise en Place:

3 1/2 cups mushrooms, sliced

1 large white onion, diced

5 cloves garlic, minced

1 red bell pepper, diced or sliced

1 yellow bell pepper, diced or sliced

1 green bell pepper, diced or sliced*

1 jalapeño, seeded and minced*

5 cups of your favorite Enchilada Sauce

1 1/2 cups white beans (or beans of choice)

1 cup fresh corn (or frozen)

1/2 cup chopped cilantro

4 cups cooked potatoes (or cooked brown rice)

For the Filling:

1/4 cup nutritional yeast

sea salt, to taste

freshly ground black pepper, to taste

1 teaspoon ground cumin

To Assemble:

6 to 8 large tortilla shells*

Preparation

Preparing Your Mise en Place:

To start your mise en place, first prepare the potatoes or rice, whichever you are using.

For the potatoes, either use leftover steamed potatoes or simply steam some potatoes.

Once done, mash them slightly and then season to taste.

Note: Make sure the potatoes are not overcooked as they will be too mushy in the enchiladas. For more heat/spice, the seeds can be left in the jalapeño.

Cooking the Filling:

Preheat the oven to 350°F.

To cook the filling, heat a large fry pan, over medium heat. Once hot, dry-sauté the onions until golden and translucent. Adding stock or water as needed, to prevent the pan and/or food from drying out and/or burning. This should talk about 6 to 8 minutes.

Once the onions are ready, add the garlic and jalapeño and let cook for 30 second or so.

Next, add the peppers and let cook until all of the their moisture has been released. At this point, add the cumin, stir to combine and then transfer the mixture to a bowl.

Now, using the same pan, dry-sauté the mushrooms. Season the mushrooms to taste.

Once all of their moisture has been released, add the pepper and onion mixture back to the pan.

Lastly, fold in the corn, beans, nutritional yeast and fresh cilantro and gently fold everything together.

Taste for seasoning.

Assembling & Baking the Enchilada:

Next, prepare an appropriate-sided casserole dish, by very lightly spraying the bottom of the dish with non-stick spray. Next, pour a few tablespoons of the enchilada sauce on the bottom of the dish.

To assemble the enchiladas, the easiest and cleanest way to assemble them is to first cover a part of the countertop with some plastic wrap. Next, pour about half of the enchilada sauce into a round flat dish (big enough to fit the tortilla shell).

Now, with all of your other mise en place ready, begin to fill the tortillas. To do this, first warm a tortilla in a pan to make it pliable, then place it into the enchilada sauce and then flip it over to coat the other side; it should be soft enough to roll.

At this point, remove the tortilla and place it onto the plastic wrap. Next, place about a few tablespoons of cooked potato onto one half of the tortilla (the side closest to you). Add a few tablespoons of filling and then roll up the tortilla.

If the tortillas are quite long, fold the ends in as you roll up the tortilla (more like a burrito shape). For shorter tortillas, you can simply roll them up, without tucking in the ends.

As you roll up the enchiladas, place them into the prepared casserole dish. Continue with the rest of the tortillas, packing them tightly next to each other as you place them into the casserole dish. Once done, pour about 1/2 to 3/4’s of a cup of sauce over the top of the enchiladas. Save the remaining sauce for serving later.

Bake the enchiladas in uncovered for about 20-30 minutes, until the tortilla edges start to become crisp. Allow enchiladas to cool slightly before serving.

Serve with the remaining sauce, warmed slightly. Sprinkle with nutritional yeast and fresh cilantro, if desired, and enjoy! These enchiladas go well with either this Cashew Sour Cream and/or Lime-Avocado Sauce.

Notes:

Note: Regular flour, corn or gluten-free tortillas can be used for this recipe. The amount of tortillas needed, will depend on the type used and how full you fill the enchiladas.

Chef's Note: Leftover can be frozen, if desired. To reheat, defrost overnight in the refrigerator (or at least for a few hours). To reheat the enchiladas, place them into a casserole dish and cover with aluminium foil. Place them into a preheated 350°F (175°C) oven for approximately 30 minutes. Then remove the foil and pour some additional enchilada sauce over top (if you still have some). Place the enchiladas back into the oven and let cook for another 5 to 10 minutes. If you do not have any leftover enchilada sauce you can simply leave it out, or use some salsa.

ZUCCHINI CASSEROLE

This is from VeryWellFit, and begins, "Vegetable casseroles are a great way to enjoy fresh produce from the farmers market or make use of a bumper crop. But they can also be loaded with cream and cheese making for a very heavy and high-caloric dish.

"To make this zucchini casserole recipe healthier, instead of adding cream to the sauce it is enriched with tomatoes, onion, garlic, and herbs. The zucchini is then topped with just a bit of cheese. You may notice the absence of breadcrumbs, which also helps cut down on the calories. To compensate for the breadcrumbs' job of soaking up some of the liquid the vegetables exude during cooking, this recipe calls for starting the casserole on a higher heat to dry it out a bit, and then adding the last of the cheese on the top (otherwise it gets too brown or could even burn).

"This zucchini casserole recipe works well with any kind of zucchini or green summer squash, including a combination of squashes."

Prep Time: 20 minutes; Cook Time: 40 minutes; Servings: 8

To view this online, click here.

Ingredients

1 tablespoon olive oil

1/3 cup onion (chopped, about 1/2 of a medium onion)

3 cloves garlic (chopped)

3/4 pound tomatoes (fresh or canned—about a 1-pound can of whole tomatoes, drained)

1 teaspoon Italian herbs (or oregano)

Salt and pepper

1 pound zucchini (approximately 2 medium)

1 cup Italian cheese mixture (grated, packaged, or your own mix including mozzarella, Parmesan, and provolone)

Preparation

Heat oven to 400 F.

Heat the olive oil in a medium saucepan. Sauté the onion in the oil for 2 to 3 minutes, then add the garlic and cook for another 30 to 60 seconds, until the garlic is fragrant.

Cut each tomato into 3 to 5 pieces and add to the oil, along with the herbs, salt, and pepper.

Cook over medium heat until the liquid is mostly gone (but not dry), stirring occasionally—you should end up without about 1 cup of the mixture. This should take about 5 to 10 minutes.

Meanwhile, cut the zucchini into slices approximately 1/4 inch thick. These can be either round slices, or lengthwise. Take the largest slices and line the bottom of a 9x9-inch or 8x8-inch pan, or a similarly-sized round pan.

Spread about 1/4 of the tomatoes on top of the zucchini (don't even try to spread evenly; it won't work), followed by 1/4 cup of the cheese.

Continue layering the sauce, zucchini, and cheese. It should come out to 4 layers, but if it only makes 3, just try to divide things relatively evenly. Don't put the final layer of cheese on yet.

Bake for 20 minutes. Top with the rest of the cheese, and lower the temperature to 375F. Bake for about 20 minutes, or until the cheese is golden brown.

Ingredient Substitutions and Cooking Tips

If you'd like to cut down on the fat even more, substitute low-fat or fat-free cheese. Just keep in mind that when you remove the fat, you also lessen the cheeses' melt-ability.

SMOKEY BLACK BEAN STEW

This comes from Matthew Kadey's “One-Pot Wonder” in the December 2012 issue of Runners' World, page 37. The article begins, “After a cold run there’s nothing better than sitting down to a hot meal, ideally one that’s easy to prepare. Indeed, without much time or effort you can produce flavorful results using just one pot, says chef Biju Thomas, coauthor of The Feed Zone Cookbook. Add lean proteins, whole grains, and vegetables, and 'one-pot meals supply all the nutrients runners need for training and recovery.' And, says Thomas, because you consume all the liquids in one-pot recipes, 'you don’t lose any nutrients that leach out during cooking.' These five recipes (each of which serves four) take 40 minutes or less to prepare and, once you get them going, require little more than stirring. Make one before you run, and heat upon return for a tasty reward.”

To view this online, go to http://www.runnersworld.com/nutrition-for-runners/easy-one-pot-postrun-meals.2 teaspoons canola oil

1 onion, diced

1 carrot, sliced

2 15-ounce cans drained black beans

1 28-ounce can diced tomates

1 1/2 cups vegetable broth

1 cup sliced roasted red pepper

1 Tablespoon minced canned chipotle pepper in adobo sauce

1 teaspoon cumin

salt and pepper

Zest of 1 orange

1 tablespoon fresh thyme

diced avocado

Heat oil in a pot. Cook onion and carrot for 5 minutes. Add black beans, diced tomatoes, vegetable broth, roasted red pepper, chipotle pepper, cumin, and salt and pepper. Simmer 20 minutes. Stir in orange zest and fresh thyme. Serve with avocado.