Quick Tomato Sauce This is an easy recipe for homemade tomato sauce that you can use as a base for vegetable casseroles, over 100% whole wheat pasta, or over brown rice. 2 tablespoons olive oil 1 medium yellow onion (chopped) 2 cans diced tomatoes (14.5 oz) (or fresh) Salt to taste 1/4 cup cilantro, finely chopped Saute onions in heated oil over medium heat, cooking until soft. Add tomatoes (including juice) and salt. Simmer until slightly thickened, about 10 minutes. Add cilantro and simmer for 5 or 10 more minutes. Serve over pasta, rice or cooked vegetables. Spicy Green Beans 2 tablespoons vegetable oil 1 pound green beans, trimmed 1/4 teaspoon salt 3 cloves garlic, minced 1/4 - 1/2 teaspoon red pepper flakes Heat oil in frying pan or wok over medium high heat. Add trimmed green beans and salt. Cook, stirring frequently for 3 minutes. Stir in garlic and red pepper flakes, cooking for 1 more minute. Herb-Roasted Idaho Potato Fries Makes 4 servings 1 pound small baking potatoes 2 tsp extra-virgin olive oil 1/2 tsp dried thyme 1/2 tsp dried rosemary 1/4 tsp salt Preheat the oven to 425°F. Coat a heavy baking sheet with cooking spray. Cut each potato in half crosswise. Place the halves cut side down on the cutting board and cut each into 4 wedges. Place the potatoes in a mound on the prepared baking sheet. In a cup, mix the oil, thyme, rosemary, salt, and pepper. Pour over the potato wedges and toss to mix well. Spread the potatoes out on the sheet. Bake, stirring 2 or 3 times, until tender and lightly browned, about 35 minutes. Serve hot. Minestrone Soup
1 bunch parsley 1 small onion 1 small tomato 3 tbs Bulgur (cracked wheat) juice of 1 lemon olive oil Soak bulgur for 1 hour in warm water. Chop parsley very fine. Chop onion and tomato combine all ingredients. Drizzle olive oil and squeeze lemon into mixture. Salt to taste. Black Bean & Brown Rice Stuffed Peppers 1 qt 100% Vegetable or Tomato Juice 2 cups cooked black beans 1 cup cooked brown rice 2 med green onions (chopped) ¼ cup fresh cilantro (chopped) 2 tbsp extra virgin olive oil 2 tbsp lime juice 1 clove garlic (finely chopped) 2-3 large bell peppers (cut in half lengthwise and deseeded) Combine all ingredients except juice and bell peppers in bowl and mix well. Place peppers in glass dish and stuff with mixture. Pour juice over peppers and plenty of excess in the dish. Cover and bake in oven on 350 degrees for 45-60 minutes. Curry brown rice Cooked brown rice 1-2 tspn curry powder 1/2 c frozen sweet peas 1/2 c corn 1/4 c onions 1/4 c tomato 1/2 tspn dried thyme leaves 1 tbsp virgin olive oil 1. Make the desired amount of brown rice. 2. Dice the onion and tomato. 3. Heat pan with olive oil. Mix in tomato, onions, thyme, corn, sweet peas and curry. 4. Stir until onion and tomato is cooked. Add water sparingly to keep it from sticking to the pan. 5. Add already cooked brown rice. 6. If desirable, add hot peppers such as jalapenos or scotch bonnet or leave the flammable spices out. Veggie soup 1 28oz. can diced or crushed tomatoes 1 6oz. can tomato paste 1 can of tomato sauce 1 can (drained ) each of corn, green beans, potatoes, english peas, carrots. salt to taste 2 medium onions diced 1 tsp garlic 4-5 bay leaves