Easy Healthy Vegetarian Recipes

Asian-Style Green Bean Saute

6 servings

• 1 pound green beans trimmed and cut into 2-inch pieces (PT), or yellow squash, julienned (CT)

• 1 tablespoon unrefined extra virgin coconut oil

• 2 cloves garlic, minced

• 2-inch piece of ginger, minced

• 3 tablespoons tamari soy sauce

• ¼ cup fresh lemon juice

• Sesame seeds

• Sea salt and freshly ground pepper

1.  Heat a medium heavy bottom sauté pan over medium high heat. Add oil and heat until  glistening. Add green beans and cook for 2 minutes.
2. Add the garlic, ginger and tamari and continue to cook until beans are tender-crisp, about 4 minutes. Remove from heat and add lemon juice. Add salt and pepper to taste.
3. Put in a serving bowl and sprinkle with sesame seeds

 Creamed Spinach

4 servings

• ¾ cup raw whole milk (PT), or low-fat milk (CT)

• ¼ cup water

• 2 medium garlic cloves, minced

• 1 tablespoon butter

• 1½ tablespoons arrowroot

• 2 pounds spinach, steamed (PT), or 2 pounds chard,

• steamed (CT), drained

• ¼ cup grated Parmesan cheese

• ¼ teaspoon ground nutmeg

• Sea salt and freshly ground pepper

1.  In a medium saucepan, combine milk, water and garlic. Heat slowly until very hot and steamy. Let stand, covered, for 5 to 10 minutes. This allows the garlic to soften. 
2.  Melt butter in another medium saucepan over medium high heat. Whisk in flour, then add hot milk mixture, whisking until smooth. Stir in spinach or chard, and cook until sauce is thick and bubbly and the spinach is tender but still green, about 6 minutes. 
3. Stir in cheese and season with nutmeg, salt and pepper. Serve immediately.

 Eggplant and White Bean Stew

 4 servings

• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 medium onion, cut into thin wedges
• 1 pound of eggplant, peeled and cut into 3/4-inch cubes*
• (CT), or portabella mushrooms (PT)
• 2 14½-ounce cans of vegetable broth (no MSG)
• 1 15-ounce can navy, cannellini, or Great Northern beans, rinsed and drained
• 3 tablespoons tomato paste
• 2 teaspoons fresh marjoram
• ½ teaspoon ground black pepper
• Parsley sprigs for garnish

1.  In a large saucepan cook and stir garlic in hot olive oil over medium heat for 30 seconds. Add onion. Cook for another 2 minutes. Stir in eggplant. Cook for another 3 minutes.
2. Stir in vegetable broth, beans, tomato paste, marjoram, and pepper. Bring to boil; reduce heat. Simmer, covered, until eggplant is tender, about 5 minutes.
3. Serve with fresh parsley sprigs.

Garlic Green Beans with Parsley

  4 servings

• 1 pound green beans, stem ends removed
• 2 tablespoons olive oil
• 2 medium cloves of garlic, minced
• 2 teaspoons lemon zest
• Sea salt and freshly ground pepper
• 1 tablespoon lemon juice
• 2 tablespoons chopped Italian parsley

1.  Bring a large pot of salted water to boil. Add green beans and cook until tender but still crisp, about 4 minutes. Drain and set aside.
   
2. In the same pot, heat 1 tablespoon of oil over medium low heat. Add the garlic and cook until it begins to soften, about 2 minutes. Return the beans to the pot. Add the lemon zest, remaining 1 tablespoon oil, and season with salt and pepper. Remove from heat and stir in the lemon juice and parsley. Toss to coat and serve.

PT: Sprinkle with 1/4 cup almonds, toasted and chopped, and
sprinkle with raw cheese of choice.