Quinoa with Black Beans and Cilantro


1 tablespoon vegetable oil
2 cups chopped white onions
1 cup chopped red bell pepper
1 cup quinoa,* rinsed, drained
2 teaspoons chili powder
1/2 teaspoon ground cumin
1/2 teaspoon salt
11/2 cups water
1 15-ounce can black beans, rinsed, drained
1/2 cup chopped fresh cilantro, divided
Crumbled Cotija cheese or feta cheese (optional)
* A grain with a delicate flavor and a texture similar to that of couscous; available at natural foods stores


Heat oil in heavy medium saucepan over medium-high heat. Add onions and red pepper; sauté until beginning to soften, about 5 minutes. Stir in next 4 ingredients. Add water; bring to boil. Cover, reduce heat to medium-low, and simmer until quinoa is almost tender, about 14 minutes. Add beans and 1/4 cup cilantro; cook uncovered until heated through and liquid is fully absorbed, about 3 minutes. Transfer to bowl; sprinkle with 1/4 cup cilantro and cheese, if desired.


Quick Vegan Biscuits


2 cups flour

1 tbsp baking powder

1/2 tsp salt

4 tbsp margarine

3/4 cup soy milk

Preparation: Pre-heat the oven to 450 degrees. Put all the dry ingredients into a bowl. Using a fork, blend the margarine into the dry ingredients until the mixture breaks down into fine particles.

Add the soy milk and stir until the particles cling together. Turn out onto a floured bread board or countertop and knead for 1 to 2 minutes or until the dough is smooth. Add more flour as needed if the dough is sticky. With a rolling pin, roll the dough out to about 1/2 inch thickness. Cut into rounds (a drinking glass works well), place on an ungreased cookie sheet and bake for 12 to 15 minutes. Serve hot.


Carrot Souffle

2 lbs. carrots peeled and sliced
1 stick butter melted
6 eggs beaten well with wisk
3/4 cup sugar  ( i use a little over a half, too sweet this way)
6 Tbls. flour
2 teas. baking powder
2 teas. vanilla

cook carrots well (very soft) drain when done. set up rest of ing. while cooking.
in large bowl mix together dry ing. and set aside. in another smaller bowl wisk 
together eggs and vanilla till creamy and set aside. melt butter in small bowl, set aside. 
place cooked and  drained carrots in blender half at a time. add half of butter 
and puree, mixture will be thick. mix in half of beaten eggs and puree till smooth as baby food.
repeat with second half.  mix together dry ingredients in large bowl and 
dump in the pureed carrot mixture as pureed.  mix together well with spatula and spoon into 2 1/2 qt GREASED tall casserole dish or souffle’ dish.  bake 45 to 50 min. at 350.  serve immediately.


Recipe by: Sue Klapper
Serving Size : 24

1 3/4 cups Flour
1 cup Whole wheat flour
3/4 cup Sugar
2 1/2 teaspoons Baking soda
1 teaspoon Baking powder
2 1/2 teaspoons Cinnamon
1/2 teaspoon Salt
2 1/3 cups Carrots; peeled — shredded
2 1/3 cups Apples; peeled — shredded
2/3 cup Coconut
2/3 cup Raisins
2/3 cup Walnut pieces
3 Eggs — beaten
1/2 cup Oil
1 teaspoon Vanilla
3/4 cup Unsweetened applesauce
3/4 cup Plain or vanilla yogurt

Preparation Time: 0:25
Preheat oven to 350.

  • Spray or grease cups of muffin pans.
  • In medium mixing bowl, combine fours, sugar, baking soda, baking powder, cinnamon, and salt.
  • Set aside.
  • In large mixing bowl, combine carrots, apples, coconut, raisins, and
  • walnuts. Add eggs, oil, vanilla, applesauce, and yogurt.
  • Combine flour mixture with ingredients in large mixing bowl.
  • Mix just to moisten dry ingredients.
  • Divide batter into 24 muffin cups.
  • Bake 20 – 25 minutes or until tester inserted comes out clean.
  • Remove muffins from pan to wire rack to cool.

Optional: Serve with softened or whipped cream cheese.

Quinoa Casserole 

Saute onions in a little oil until golden brown then dethaw frozen broccoli and add to onions
in a saucepan boil 3 cups of water and 1 1/2 cups of quinoa to boiling water, decrease heat and cover for about2015 minutes until water is absorbed 
when quinoa is done add to onion and broccoli mixture with 1/3 cup of cheese. mix. put in greased casserole dish, top with a sprinkle of cheese bake for 20 minutes 350 deg. 

Crispy Kale with Olive Oil and Sea Salt


First you start with an entire bunch of kale and only a tablespoon of olive oil. As for the salt, you can use garlic salt or a little sea salt.

You could also choose to adorn your Kale with:

  • red chile flakes
  • sesame seeds
  • shaving of parmesan
  • ground black pepper
  • garlic salt

Crispy Kale with Olive Oil and Sea Salt
from Jacques Pepin’s TV Show “More Fast Food My Way”.

Serves 3-4 as a snack or side dish.

1 bunch kale
1 Tbs. extra-virgin olive oil
sea salt or garlic salt to taste

pre-heat oven to 250F.

Wash and pull kale leaves off their stems. Wash leaves and spin dry or blot with towel as much a possible–any moisture will keep kale from getting crispy.

Then toss the Kale with olive oil and salt (sea or garlic). The kale will shrink when it cooks; go a little easy on the salt.

Now spread the Kale into one layer, some overlap is okay) on a cooling rack set over a baking sheet (with sides to hold cooling rack in place)

Bake for 20 minutes or until crispy. Some pieces on the edges may get crispy before those in the middle–just pull them off the sheets and put the pan back in the oven for a few minutes to finish.

Serve immediately.

Stored kale will lose its crispy texture.


On our quest to explore and expand our vegetarian dinner options; these are some of our dark and leafy green favorites ...YUMMY!!

Turnip/Collard Greens have a spinach-like flavor and are rich in vitamin A and calcium. They take a long time to make but are worth it!

how we PREP: Clean, chop off stems, Fold leaves in half, cut into small slivers. Boil a pot of water with vinegar (about a couple tablespoons). Drop slivers in water, boil for about 45 minutes. Drain. In separate pan, saute onion, garlic, and olive oil with a little salt. Then drop Collard slivers into pot used to boil water. Cook ‘Facon’ (Veg. Bacon) in the saute pan. When done, chop facon and add to greens and onion saute in pot. Serve

Kale has a slightly bitter, cabbage-like flavor and is rich in vitamin A, C, calcium, folic acid, and potassium.

how we PREP: Wash Kale, strip from stems, sauté fresh cut garlic in a little bit of veggie broth till golden brown, then add the small pieces of Kale into the sautéed garlic and broth (adding more broth as necessary as not to have Kale dry!) Then once softened and wilted (about 8-10 min), test to be sure it’s chewy, yet tender. Serve

Mustard Greens have a hot, spicy flavor and are rich in vitamin A, C and calcium. 

how we PREP: Wash, strip from stems, sauté fresh cut garlic in a little bit of veggie broth till golden brown, then add the small pieces of Greens into the sautéed garlic and broth (adding more broth as necessary as not to have Mustard greens dry!) Add a bit of apple cidar vinegar and a sprinkle of sugar. Then once softened and wilted-(about 8-10 min), test to be sure it’s chewy, yet tender. Serve

Spinach (not new, but still deserving of acknowledgment) has a sweet flavor and is rich in vitamin A, C, iron and calcium. 

how we PREP: Just like Kale & Mustard Greens, but just saute in either olive oil or veggie broth and garlic

‘Rainbow’ Swiss Chard tastes similar to spinach and is rich in vitamins C, K, and calcium. 

how we PREP: We made our swiss chard (rainbow) in a risotto (with swiss chard and goat cheese) or a fritatta. 

Next veggies to try and explore: Leeks, artichokes


Regular fridge and pantry fillers:

Quinoa-high in protein and amino acids, good carbs, high fiber. Quinoa is high in dietary fiber, phosphorus, magnesium and iron. Quinoa is gluten free and easy to digest.

Brussel Sprouts– Steam slightly, cut in half, Brush with olive oil, sprinkle with salt, pepper, garlic, and a drop or two of balsamic. Place on tin foil on cookie sheet, bake for 25+ minutes at 350 (check every 10-15 minutes and make sure bottoms don’t burn)

Leafy Greens: (new and exciting every week, great to switch up to avoid repetition)! [See above]

Tofu: for stir fries, tofu and mango salsa, asian coleslaw salad, etc…

Rice Milk: good source of morning protein, good for cereal, smoothies, cooking, and baking!

Veggie Broth: useful in making soups and healthy guiltless saute for leafy greens

AND… Garlic and Onions, fat free sour cream, salsa, rice, whole wheat thin spaghetti, avocados, bananas and frozen fruit for smoothies, frozen veggies (stay fresh longer), fruit cups, fresh fruit, stoney field farms organic yogurt, shredded cheese, tomato sauce, diced tomatoes, craisins, walnuts, almond slivers, sunflower seeds, feta cheese, black bean burgers, deli sliced Hoffman’s Sharp Cheddar, eggs, assorted beans, corn, Organic romaine lettuce, low sodium V8, organic peanut butter, (red, yellow, and orange) bell peppers, ‘facon’, boca chicken, italian veggies sausage, vegetarian burritos, etc….   

Regular veggies and dinner favorites:

Stuffed Peppers

Taco Salad

Boca Chicken Parmesan 

Quinoa Casserole

[Veg] French Onion Soup (traders joe’s or costco) -for a quick dinner

Grilled sharp cheddar sandwiches and soup

Cheese Pie Ole

Chipotle Black Bean Burgers

Asian Coleslaw Salad

Risotto with Swiss Chard and Goat Cheese

Carrot Souffle

Pita pizza

Boca Chicken and Wild Rice

Bean Salad

Angel Hair with roasted peppers, feta, and walnuts

Thin Spaghetti with Italian Veggie Sausage with Diced Tomatoes

Stir-Fry with Veggies and Peanuts


things we don’t eat:

me: meat, mushrooms, asparagus 

the hubby: (although he eats mostly vegetarian, he eats meat), eggplant, mushrooms