Minestrone Soup

Make sure that you have some fresh multi-grain bread to sop up this soup; it is hearty and delicious and a complete meal---the kidney beans add a lot of protein and fibre. If you use the veggie broth, it is a vegan dish. If you pefer your soup less spicy, leave out the chili & jalapeno peppers! This recipe makes about 6 large bowls of soup.

Ingredients:

4 baby bok choy (about 4 cups) or baby spinach (about 4 cups)
2 tbsps olive oil
1 onion, chopped
1/2 green & 1/2 red sweet bell pepper, chopped
1/2 a jalapeno pepper, sliced
1 small zucchini, chopped
1/2 sweet potato, chopped into 1/2 inch chunks
28 oz can diced tomatoes, with juice
750 ml chicken or veggie broth
28 oz can red kidney beans
2 large cloves minced garlic (or 1 tsp garlic powder)
salt and freshly ground black pepper to taste
1 tsp dried hot chili peppers (optional)
freshly grated parmesan cheese for garnish (optional)


Directions:

1. Slice hard white ends off of the bok choy and discard. Rinse the bok choy well under cold running water. Slice lengthwise into thin slices. Set aside.
2. Heat olive oil over medium high heat in skillet. Add onion, garlic, sweet peppers and jalapeno & saute until soft.
3. In a large sauce pan, over medium high heat, add tomatoes, sauteed vegetables and broth. Bring to a boil. Reduce heat to low and add sweet potato, zucchini and chili peppers. Stir; simmer, covered, for about 15 minutes or until sweet potato and zucchini are done (al dente).
4. Drain and rinse kidney beans. Stir into soup, along with bok choy (or baby spinach, if using), salt and ground pepper. Stir and simmer until bok choy is wilted, 5 more minutes. Ladle into soup bowls; sprinkle a couple of tsps of freshly grated parmesan cheese over soup (if using) and serve with fresh bread.

Quinoa Stuffed Peppers

Quinoa is an ancient grain that is also a complete protein, so this is a perfect meal combined together in a delicious red pepper "dish". Unless you buy the pre-washed quinoa, be sure to rinse it very well before cooking it. This recipe serves two.

Ingredients:

Water
Sea salt to taste
2 large red bell peppers--make sure they can sit upright--remove the stems, pit and seeds
1 cup cooked quinoa
2 tsps olive oil infused with red hot chili peppers
1 large vidalia or white onion, peeled and chopped
3 cloves of garlic, minced through a garlic press (or 1 tsp garlic powder)
1 fresh roma tomato, chopped and set over a sieve to drain
1/2 cup frozen corn kernels, rinsed
1/2 cup frozen peas, rinsed
1/4 cup fresh chopped parsley
2 tbsps lemon or lime juice
freshly ground black pepper
1 tsp hot sauce
1 tbsp olive oil

Directions:

1. Preheat oven to 350F. Placed cooked quinoa in a bowl and set aside to cool.
2. Bring a large pot of water to boil; add salt to taste. Place the cleaned peppers in the boiling water and cook briefly---about 3 to 5 minutes. Remove peppers and drain upside down on a clean dish towel.
3. In a large skillet heat olive oil and saute onion until very soft. Add garlic, tomato, corn and peas. Cook about 5 minutes. Remove from heat. Add vegetable mixture to cooled quinoa. Season with parsley, citrus juice,hot sauce, sea salt and black pepper. Mix well with a fork.
4. Prepare a small corning ware pan with a light greasing of olive oil. Place each of the peppers right side up in the pan. Stuff each pepper with the quinoa filling. Don't pack it too tightly. Bake, uncovered, for 20 minutes. Remove from heat and serve immediately.

Roasted Red Pepper and Sweet Potato Soup

Today was a cool, rainy day that felt very autumn-like. This soup was just right! The fresh basil that is still growing in our garden was a perfect garnish. I served this soup with grilled salmon and a tomatoe/cucumber salad, along with some fresh multi-grain bread to sop up the juices. This makes enough soup for at least four people. Leave the peel on the peppers and sweet potatoes; that's where so much of the fibre is! This is a vegan soup.

Ingredients:

1 large sweet red bell pepper, chopped into large chunks
3 tbsps olive oil
1 large white onion (vidalia is a good choice), peeled and chopped into large chunks
2 large garlic cloves, peeled and crushed (or 1 tsp garlic powder)
1 large sweet potato, cut into thick rounds
1 tsp fresh thyme
1 tbsp fresh basil
2 cups low sodium vegetable broth
1 cup water
1 tsp dried red hot chili peppers
sea salt and freshly ground black pepper to taste
basil leaves for garnish

Directions:

1. Preheat oven to 450F. Place sweet red bell peppers, sweet potatoes and onions in a roasting pan. Toss with olive oil, dried hot chili peppers, salt & pepper & garlic. Cook for 20 minutes, tossing occasionally.

2. In a heavy bottomed sauce pan, combine all ingredients, including cooked vegetables, and heat on medium. Reduce heat to low and simmer, covered, for about 10 minutes.

3. Place everything in a food processor and puree until smooth. Return to saucepan and & keep warm on low heat until ready to eat. Ladle into bowls and garnish with a fresh basil leaf.

Sweet Sour and Spicy Dipping Sauce

This is a delicious dipping sauce that I made to accompany breaded chicken strips, but we used the left-overs as a salsa type topping on grilled salmon; fabulous!

Ingredients:

1 can pineapple, drained (14 oz)
1/4 cup honey mustard
2 tbsps lemon juice
1/2 a jalapeno pepper, including seeds (for extra heat!)
1/4 cup roasted red peppers from the jar
1 tsp picante hot sauce
salt & freshly ground pepper to taste
1/2 tsp dried red hot chili peppers
3 garlic cloves, chopped (or 1 tsp garlic cloves)

Place all ingredients into a food processor and puree (your taste will decide whether you want it chunky or smooth).