Whole Grain Spaghetti with Fresh Vegetables

INGREDIENTS

1 box(es) BARILLA Whole Grain Spaghetti
2 tablespoon(s) extra virgin olive oil
1 clove(s) garlic
1 cup(s) white onion, finely chopped
2 cup(s) zucchini, diced small
2 cup(s) yellow squash, diced small
1 bunch(es) asparagus, cut into 1-inch pieces
1 cup(s) yellow bell pepper, julienne
3 cup(s) cherry tomatoes, halved
to taste salt
to taste freshly ground black pepper
4 leaf(ves) fresh basil, torn

COOKING INSTRUCTIONS

BRING a large pot of water to a boil.
HEAT olive oil in a large skillet. Using the side of a knife, gently press and peel the garlic.
ADD onion and saute for 5 minuts, until translucent. Add garlic and saute for 2 minutes until slightly brown.
ADD bell pepper, zucchini, yellow squash and asparagus and saute until heated but not completely cooked.
ADD tomatoes, season with salt and pepper; sauté for 2 additional minutes. Remove garlic clove and discard.
COOK Barilla Whole Grain Spaghetti according to the package directions.
DRAIN pasta and add to the skillet. Toss with vegetables and add fresh basil before serving.

Sesame Noodles

What’s the trick to making pasta healthy? Use whole-wheat noodles. This popular Asian noodle salad bolsters the fiber content and packs a nutrient punch without sacrificing flavor. The recipe comes courtesy of Annelise Stuart of Germantown, New York.

Serves: 8 (1 1/2 cups each).
Preparation time: 20 minutes


Ingredients
1 pound whole-wheat spaghetti
1/2 cup reduced-sodium soy sauce
2 tablespoons sesame oil
2 tablespoons canola oil
2 tablespoons rice-wine vinegar or lime juice
1 1/2 teaspoons crushed red pepper
1 bunch scallions, sliced, divided
1/4 cup chopped fresh cilantro, divided (optional)
4 cups snow peas, trimmed and sliced on the bias
1 medium red bell pepper, thinly sliced
1/2 cup toasted sesame seeds

Preparation
1. Bring a large pot of water to a boil. Cook spaghetti until just tender, 9 to 11 minutes or according to package directions. Drain; rinse under cold water.

2. Meanwhile, whisk soy sauce, sesame oil, canola oil, vinegar (or lime juice), crushed red pepper, 1/4 cup scallions and 2 tablespoons cilantro (if using). Add noodles, snow peas and bell pepper; toss to coat.

3. To serve, mix in sesame seeds and garnish with the remaining scallions and cilantro.

Elise's Sesame Noodles: Provided by Eating Well

Greek Salad Pitas

Ingredients
1 cup peeled, seeded and diced cucumber
1 cup diced red bell pepper
1 cup diced zucchini
1/3 cup crumbled feta cheese
1/4 cup diced red onion
1/4 cup chopped pepperoncini, optional
1/4 cup chopped black olives, preferably kalamata
2 Tbs. extra virgin olive oil
1 Tbs. fresh lemon juice
1 tsp. red wine vinegar
1 tsp. dried oregano
Salt and freshly ground black pepper
3 6-inch whole wheat pita breads, cut in half
6 curly leaf lettuce leaves

Directions
1. Combine cucumber, bell pepper, zucchini, feta, onion, pepperoncini, olives, oil, lemon juice, vinegar and oregano in large bowl, and toss to mix. Season with salt and pepper.

2. Line each pita half with a lettuce leaf; fill with 1/2 cup salad mixture.

To pack this for lunch, wrap the pita pockets separately, and fill them with the salad just before serving. Or enjoy the chopped salad on its own with a bowl of soup for dinner. Note: Pepperoncini are thin, small pickled chile peppers that range in spiciness from medium to medium-hot. Look for them in the Italian section of large supermarkets.
Ingredient List

Serves 6 | 30 minutes or fewer

Greek Salad Pitas: Vegetarian Times Issue: April 1, 2005 p.38

Penne with Asparagus and Red Peppers

Ingredients
1 tablespoon kosher salt
12 ounces penne pasta, ziti and rigatoni also work well
4 tablespoons unsalted butter
1 pound asparagus, ends snapped off and stalks cut into 2" pieces
2 roasted yellow bell peppers, peeled and diced
2 roasted red bell peppers, peeled and diced
1 teaspoon minced garlic
1 1/2 cups low-sodium canned [...] stock
1 1/2 tablespoons minced, fresh thyme
2/3 cup grated Parmesan cheese
black pepper freshly ground

Cooking Instructions
1. Bring 1 gallon water and 1 tablespoon kosher salt to a boil. Add the pasta and cook until just before it becomes al dente. Drain.

2. Meanwhile, melt 2 tablespoons butter in a 10" skillet over medium heat. Add the asparagus and cook, stirring occasionally, until tender and lightly browned, about 5 to 7 minutes. Add the peppers and garlic, and cook 1 minute more. Add the stock, bring to a boil, and lower the heat to medium.

3. Add the penne and thyme. Stir to combine the ingredients and simmer until the pasta is al dente, about 5 to 7 minutes. Stir in half of the cheese and the remaining 2 tablespoons of butter. Adjust the salt and pepper to taste.

4. Transfer to a warm bowl, sprinkle with the remaining cheese and serve.

This recipe serves: 4
Preparation time: 20 minutes
Cooking time: 15 minutes

Michael Romano's Penne with Asparagus and Red Peppers Recipe by FoodFit

Stuffed Peppers with Tomato Sauce

Simple and festive, these peppers will be welcome at any time of year




Ingredients: Serves 8, 1/2 stuffed pepper each
* 4 large red, green or yellow bell peppers
* 3 Tbs. olive oil
* 4 soy “sausage” links, cut into chunks
* 2 cups chopped onion
* 1 cup chopped celery
* 4 cloves garlic, minced
* 1/2 cup minced parsley
* 2 14.5-oz. cans chopped tomatoes
* 1 tsp. dried thyme
* Pinch cayenne, or to taste
* 3 cups cooked rice
* 1 cup plus 8 Tbs. grated Parmesan cheese
* 8 sprigs fresh thyme for garnish, optional

Directions:
1. Preheat oven to 350F.

2. Slice bell peppers in half lengthwise. Remove core and seeds, rinse and pat dry. Set aside.

3. Heat oil in skillet over medium heat. Sauté “sausage” for 2 minutes. Add onion, celery, garlic and parsley, and cook about 10 minutes more. Stir in 1/2 cup tomatoes, thyme and cayenne.

4. Put rice in bowl, and stir in vegetable mixture. Let stand 15 minutes so the rice absorbs any liquid from vegetables. Stir in cheese. Divide rice mixture among pepper halves, mounding mixture into cavities. Pour remaining tomato mixture into small baking dish. Nestle stuffed peppers on top of tomatoes. Cover dish with lid or aluminum foil.

5. Bake 1 hour. Uncover peppers, and sprinkle each pepper with 1 Tbs. Parmesan cheese. Cook, uncovered, 10 minutes. Serve with sauce from baking dish, and garnish, if desired.

Stuffed Peppers with Tomato Sauce: Vegetarian Times Issue: February 1, 2005 p.97

Rainbow Black Bean Salad Recipe

Ingredients
1 cup dried black beans
1 bay leaf
2 cloves garlic, peeled and halved
1 teaspoon freshly ground black pepper
1/4 teaspoon cumin
1/4 teaspoon ground coriander
pinch of cayenne pepper
1 medium red onion, diced
1 large green pepper, diced
1 large red bell pepper, diced
1 cup corn kernels
3 tablespoons olive oil
2 tablespoons red wine vinegar
1 tablespoon lime juice
1/4 teaspoon salt

Cooking Instructions
1. Place the beans in a colander and rinse with cold water. Pick over the beans to remove any stones. Place the beans in a clean pot, cover with fresh cold water and soak for at least 4 hours or overnight. Drain.

2. In a large pot, combine the beans, onion quarters, bay leaf, 1 teaspoon freshly ground black pepper, cumin, coriander and cayenne pepper with 2 quarts of water and bring to a boil.

3. Reduce heat and simmer until the beans are tender, about 1 hour.

4. Drain the liquid from the beans and remove the onions, garlic and bay leaf.

5. Combine the black beans, red onion, green and red pepper and corn in a large bowl. In a separate bowl mix the lime juice, vinegar and oil. Pour over the beans and vegetables and toss to combine.

6. Taste and adjust the seasonings, adding additional cayenne pepper if you want the salad spicier.

This recipe serves: 4
Preparation time: 45 minutes
Cooking time: 1 hour

Rainbow Black Bean Salad Recipe [Recipe by FoodFit]

Spicy red vegetable soup

The colour of this fiery red soup is matched by a pleasing chilli kick, which can be adjusted according to your palate - just add extra chillies as required. Don't be put off by the cooking time - use it as an opportunity to do a few chores. Serves 4

60ml light olive oil
1 tbs soft brown sugar
1 red pepper, chopped
1kg roma or plum tomatoes, quartered
1 red onion
1 large red chilli, deseeded and chopped
2 garlic cloves, chopped
250ml vegetable... stock
4 slices of rye bread
50g soft goats' cheese

Preheat the oven to 180C (350F) Gas 4. Put the olive oil, sugar, pepper, tomatoes, onion, chilli and garlic in a roasting tin, toss everything together and cook in the preheated oven for 2 hours, stirring often, until the vegetables are really soft and starting to turn brown.

Remove the vegetables from the oven. Put the stock in a saucepan and stir in the vegetables. Spoon the mixture, in batches, into a food processor or blender and process until smooth. Return the soup to a clean saucepan and cook over a low heat for a few minutes until heated through.

Toast the rye bread and, while it's still warm, spread on the cheese. Float the toast on the soup to serve.

Ross Dobson on autumnal food | The Observer [via Treehugger]

Mediterranean Stuffed Peppers

Stuffed peppers are a show-stopping, tried-and-true dinner classic. In this version, pomegranate juice and dried figs give it a Mediterranean feel.


Ingredients:
4 large yellow or red bell peppers
3/4 cup pomegranate or cranberry juice
1/2 cup dried figs, stemmed and chopped
1 1/2 cups cooked wild rice
1 cup diced yellow squash
1/2 cup nonfat feta cheese, crumbled
1/2 cup chopped walnuts

Directions:
1. Preheat oven to 400ºF.

2. Cut tops off peppers to use as lids. Scrape out seeds and ribs with knife. Combine pomegranate juice and figs in large saucepan, and cook over medium heat 7 to 10 minutes, or until figs soften and juice reduces and becomes syrupy. Remove from heat, and stir in rice, squash, feta cheese and walnuts. Fill peppers with mixture, and set in 9x13-inch baking pan. Place tops on peppers. Add 1/2 inch water to pan, and cover with foil.

3. Bake 30 to 40 minutes, or until peppers are tender with slightly wrinkled skins and filling is hot.

Mediterranean Stuffed Peppers [Vegetarian Times Issue: September 1, 2005 p.87]

Rice Noodle Salad with Pineapple Dressing

Ingredients:
7 oz. thin rice noodles
2 tsp. vegetable oil
1 cup finely diced red bell pepper (1 small)
1 cup grated carrots (about 2)
1⁄2 cup chopped cilantro
1⁄2 cup chopped fresh mint leaves
1 medium head Boston lettuce, leaves separated
1 lime, sliced in half moons, for garnish

Dressing:
1 cup pineapple juice
1⁄2 cup low-sodium soy sauce
1⁄3 cup coarsely chopped fresh ginger
1⁄4 cup rice vinegar
2 Tbs. vegetable oil
3 to 4 tsp. vegetarian Thai green curry paste
2 tsp. brown sugar
6 medium cloves garlic, minced

This delicate and refreshing salad is guaranteed to perk you up on a hot summer’s day. The generous amount of fresh-tasting, tangy dressing is enough to moisten the salad and pass the remainder as a dipping sauce. You could also serve rice paper wrappers alongside and use the noodle salad and lettuce as a filling for spring rolls. Dip rice paper wrappers in warm water 10 to 20 seconds to soften before filling.

Directions:
1. Bring large pot of water to a boil.

2. Make dressing: In blender or food processor, combine all dressing ingredients; process until well blended. Set aside. (Dressing can be made up to 4 days ahead and refrigerated.)

3. Put noodles into large bowl. Pour boiling water over noodles and stir to immerse and separate strands. Let soak 5 minutes. Drain and rinse under cold water. Drain again, shaking colander. Return noodles to bowl, drizzle with oil and toss to coat.

4. Add bell pepper, carrots, scallions, 1⁄4 cup cilantro and 1⁄4 cup mint to noodles in bowl. Add half of the reserved dressing and toss to coat. Line platter or shallow serving bowl with lettuce leaves; top with noodle salad. Sprinkle with remaining cilantro and mint and garnish with lime. Serve, passing remaining dressing separately.

Rice Noodle Salad with Pineapple Dressing [via Vegetarian Times]

Pasta Primavera with Breadcrumb Topping

Hand-twisted noodles called pinci (also known as pici) are a Tuscan delicacy. Luckily for time-pressed cooks, curly pasta noodles work too.

8 oz. fusilli or rotini pasta
3 Tbs. olive oil
1⁄2 lb. green beans, trimmed
1⁄2 large yellow onion, chopped
4 cloves garlic, chopped
1⁄2 tsp. crushed red pepper
3 medium-sized zucchini (about 1⁄2 lb.
total), trimmed and julienned
2 large red bell peppers, julienned
1⁄4 cup finely chopped basil
1 tsp. chopped fresh oregano
1 cup plain dry breadcrumbs
Freshly grated Parmesan cheese
Extra virgin olive oil

1. Cook pasta according to package directions.

2. Meanwhile, bring large pot of salted water to boil; add green beans and parboil 3 minutes. Transfer beans to colander and rinse under cold running water to stop cooking.

3. Heat 2 Tbs. oil in very large skillet over medium heat. Add green beans, onion, garlic and crushed red pepper, and cook, covered, 3 minutes. Add zucchini, peppers, basil and oregano, and cook, uncovered, 5 minutes, or until vegetables are just al dente; do not overcook. Season with salt to taste.

4. Warm remaining 1 Tbs. oil in second skillet over medium heat. Add breadcrumbs and sauté until golden, about 5 minutes.

5. Add drained pasta to vegetables and toss to blend; sprinkle with breadcrumbs, cheese and olive oil, and serve (Serves 6).

Pasta Primavera with Breadcrumb Topping

Vegetarian Paella

Don't be intimidated by the number of ingredients in the paella (pi-AY-ya). This is an easy dish to make, and the results are splendid. If saffron isn't available, substitute 1 teaspoon turmeric (but don't dissolve in water).

1 1/2 Tbs. olive oil
1 medium onion, chopped
2 to 3 medium cloves garlic, minced
1 medium red bell pepper, cut into 2-inch-long strips
1 medium green bell pepper, cut into 2-inch-long strips
14.5-oz. can diced tomatoes
15-oz. can vegetable broth
2 cups uncooked quick-cooking brown rice
1 tsp. saffron threads, dissolved in small amount of hot water
1/2 tsp. dried thyme
14-oz. can artichoke hearts, drained and coarsely chopped
1 1/2 cups frozen peas, thawed
1/4 cup chopped fresh parsley
1 tsp. salt

In large pot, heat oil over medium heat. Add onion and garlic and cook, stirring often, until softened, about 5 minutes.

Set aside half the red pepper strips for garnish. Add all remaining pepper strips to onion mixture and cook, stirring often, 5 minutes. Stir in tomatoes (with liquid), broth, rice, saffron mixture, thyme and 1 cup water. Bring to a boil. Reduce heat to low, cover and simmer 10 minutes.

Stir in artichoke hearts, peas, half the parsley and salt. Season with freshly ground pepper to taste and add a little water to moisten if needed. Cook, stirring, just until heated through, about 5 minutes.

Transfer paella to large, shallow serving dish and garnish with circle of reserved red pepper strips. Sprinkle with remaining parsley and serve hot.

Vegetarian Times: Recipe of the day (Feb 20, 2007)

Roasted Vegetable Sandwich

Ingredients:
1 small yellow summer squash, thinly sliced
1 small zucchini, thinly sliced into rounds
1 medium sweet onion, thinly sliced
1/3 cup sliced button mushrooms
1/2 red bell pepper, cut into thin strips
olive oil spray
4 whole wheat pita bread rounds
4 teaspoons Italian salad dressing
3/4 cup shredded Swiss cheese

Directions:
Preheat oven to 450 degrees. Place zucchini, summer squash, onion, mushrooms, and sweet pepper on a baking sheet; spray with olive oil spray. Roast in oven for 10 minutes or until vegetables are tender. Season to taste with salt and pepper. Arrange vegetables on top of bread; drizzle with salad dressing. Top with shredded cheese. Place on unheated rack of a broiler pan. Broil 4' from heat until cheese melts.

Servings: 4 | Cooking Time: Under 30 minutes
Author: Polly Pitchford, Full Spectrum Health™