Main Dishes
Veggie Burgers and More
Main dishes are what make a meal. When asked "What's for dinner?", the answer is generally whatever the main dish is.
In some homes the main dish means a meat dish. Research is showing that most people are getting too much protien and not enough whole grains, vegetables and fruits. Making the main dish vegetarian is a good way to increase whole grains and vegetables.
Many people are afraid that eating less meat means they will not get adequate protein or other essential nutrients. But there is no need to worry. As long as you eat a variety of foods including grains, fruits and vegetables, beans, nuts or seeds and a small amount of fat, you'll get all the nutrients you need.
Recently the United States Department of Agriculture (USDA)gave new guidelines about diet and now does not push meat as a main protein source as it did in the recent past. They now encourage vegetables, fruits, whole grains, low fat intake, and exercise.
The World Cancer Research Fund and the American Institute for Cancer Research recommend we eat seven or more servings of a variety of grains, legumes, roots, tubers that have not been heavily processed, and five to ten servings every day of a variety of vegetables and fruits, with a minimum of two green vegetables and one citrus fruit.
With all these recommended serving, who has room for meat after that?
Gardening, of course can be an excellent source of vegetables, fruits and exercise.
Casseroles
Alissa Neubauer's Easy Vegy Pasta Pizza
Serves 4
Ingredients:
1/2 recipe Egg Noodles (in Breads section)or about 1 cup commercial dried egg noodles
1 4-ounce can mushroom ends nd pieces
1/4 cup chopped sweet pepper
1/4 cup chopped onion
1 cup broccoli pieces
1 cup cauliflower pieces
1/2 cup sliced carrots
3 cloves garlic, put through garlic press, or diced finely
1/2 teaspoon salt
1/8 teaspoon black pepper
1/2 teaspoon dried oregano
1/2 teaspoon dried dried thyme
2 ounces shredded cheddar cheese
Non-stick cooking spray
Directions:
Bring a pan of lightly salated water to a boil. Drop freshly made egg noodles in one or two at a time. Turn down heat and simmer for about 5 minutes.
Drain noodles
Lightly spray a 9 or 10-inch pie plate or casserole dish with non-sticking cooking spray.
Line pan with noodles, arranging them so they go up the sides of the pan.
Arrange mushrooms and vegetables over noodles.
Sprinkle pressed or diced garlic and herbs over the vegetables, then top with shredded cheese.
Bake at 350 degrees F for about 25 minutes. The vegetables should be lightly tender and the cheese melted.
NOTE: Alissa Neubauer is my next door neighbor and is in the sixth grade.
We were experimenting in the kitchen and came up with this recipe using homemade whole wheat Egg Noodles and vegetables.
It is a cross between pizza and a casserole. Baked in a round pan or pie plate, it looks a lot like a pizza, but less calories, and not as easy to eat with the hands, so use a fork.
Stovetop/Microwave Dishes
Harvard Beets
Serves 4
Ingredients:
2 cups boiled beets, pealed and cubed
2 Tablespoons butter or margarine
1 Tablespoon cornstarch
3 Tablespoons sugar
1/2 cup cider vinegar
1/4 teaspoon salt
Directions:
To prepare beets: Wash beets and cut off tops and root-tail. Boil until tender. Rinse under cold water and remove peel and cube.
Melt butter. Add cornstarch and sugar. Stir in vinegar gradually. Continue stirring until sauce boils. Add the beets. Keep warm until the sauce is a rich red. Add salt if necessary.
Microwave Potato Chips
Serves 4
Ingredients:
4 medium potatoes
Seasonings as desired:
....garlic powder
....chili powder
....dried dill weed
....seasoned salt
....cayenne pepper
....black pepper
Cooking spray such as Pam
salt
Directions:
If potatoes are old, peal. For newer potatoes, scrub well and leave skin on. Slice thin in rounds, about 1/16-inch thick.
Sprinkle potato slices with your choice of seasonings or leave plain. Do not put salt on at this time.
Prepare a microwave bacon tray with ridges or a microwave safe casserole dish by spraying with cooking spray. Arrange potato rounds in a single layer.
Microwave for 3 to 5 minutes, continue microwaving for one to two minute periods until lightly browned. Times will vary with microwave. If potatoes do not brown, they will not become crisp. Do not over cook. Watch carefully when the potatoes begin to brown.
If using a flat dish rather than a ridged bacon tray, flip the potatoes over after the first 3 to 5 minutes.
Remove potato rounds to a bowl, lightly salt and toss. Allow to let cool so they will become crisp.
Veggie Burgers and More
Lentil Burgers
Makes 15 patties
Ingredients:
2 cups water
1 cup lentils
1/4 cup BBQ sauce or catsup
3 eggs, lightly beaten
1/2 cup chopped onion
2 cloves garlic, chopped fine
1 4-ounce can mushrooms ends and pieces
1/4 cup finely chopped walnuts, optional
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 teaspoon ground ginger
1 teaspoon mustard powder
2 Tablespoons chopped parsley
1 Tablespoon chopped oregano
1 teaspoon chopped thyme
1 1/2 cups oatmeal, uncooked
oil for cooking
Directions:
Wash lentils in colander and pick over to remove any foreign materials.
Bring water to boil, then add lentils and lower heat to simmer. Cook until all water has been absorbed and lentils are tender.
Add remaining ingredients. It should be moist and of the consistency to be able to form into patties.
Put a small amount of oil in frying pan and brown patties on both sides.
When done, remove to a plate with a paper towel to drain any excess oil. Sprinkle with a small amount of salt if desired.
Eggplant Steaks
Serves 4
Ingredients:
1 large fresh eggplant
2 eggs
1 cup cracker crumbs
2 Tablespoons milled flax seed
1/4 cup whole wheat flour
1/4 cup wheat germ
1 Tablespoon minced garlic
dash cayenne pepper powder
salt
pepper
Butter Flavored cooking spray
Directions:
Choose a fresh eggplant by looking for one that has a shiny skin. If the skin is dull colored then it has either been in the store too long or was picked too old. To make steaks, the large oval ones are nice. More eggplants are needed if the long Japanese type is used.
Peel the eggplant and slice into 1/2-inch slabs.
Beat the eggs into a bowel.
Mix all the dry ingredients and seasonings and put onto a container large enough to lay an eggplant slab.
Prepare a baking sheet by spraying thoroughly with cooking spray.
Dip the eggplant slabs in the egg then coat with the crumb mixture. Place on baking sheet and spray each with cooking spray.
Bake at 350 degrees F. for about 15-20 minutes, spray lightly again, then turn and bake another 15-20 minutes. The crumbs will become lightly golden and the center will be tender.
Salsa Veggie Patties
Makes about 6 large patties
Ingredients:
1/2 cup chopped onion
1 4-ounce can mushroom ends and pieces
1/2 cup frozen corn kernels, thawed and drained
1/2 cup finely chopped red sweet pepper
1/4 cup walnuts, chopped
2 cloves garlic, chopped fine
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/2 cup canned pumpkin or winter squash
1/4 cup cottage cheese
1 egg
2 slices whole wheat bread, cubed
2 Tablespoons chopped parsley
1 Tablespoon chopped oregano
1 teaspoon chopped thyme
3/4 cup (3 ounces) shredded mild cheese
2/3 cup toasted wheat germ
1/2 teaspoon salt
1/4 teaspoon black pepper
Salsa
Directions:
In about 1 Tbl of oil, cook onion over medium heat until tender. Add corn, pepper, walnuts, garlic, chili powder and cumin. Cook until vegetables are heated through, about 3 minutes. Transfer to mixing bowl. Let cool. Wipe skillet clean to use later.
In food processor or blender, combine pumpkin, cottage cheese, egg, bread cubes and herbs. Process until well blended. Add to vegetable mixture along with cheese, wheat germ, salt and pepper. Mix well. Cover and refrigerate at least 30 minutes.
Form mixture into patties about 3/4-inch think. Spray skillet with cooking spray and cook patties over medium heat until golden on both sides.
Serve with salsa over patty. Put in hamburger buns if desired.
