STOVE TOP FISH TACOS w/MANGO AVOCADO SALSA

ST Marinade (4 servings)

N 2 tablespoons extra virgin olive oil

IE 2 tablespoons lime juice

D 3/4 teaspoon chili powder

EIN

GR 3/4 teaspoon dried oregano flakes

1/4 teaspoon ground cumin 2 tablespoons lightly packed fresh cilantro leaves, finely chopped 1/2 jalapeno, stemmed and finely chopped (optional) 1 pound flaky white fish (cod, tilapia, etc.) cut in about 4 pieces(frozen fishworks well, just thaw in the refrigerator overnight.) Mango Avocado Salsa 2 tablespoons lightly packed fresh cilantro leaves, finely chopped 2 tablespoons finely chopped red onion 1 tablespoon lime juice 1 tablespoon extra virgin olive oil 1/2 avocado, pitted and finely diced 1/2 mango, finely diced 2 cups finely shredded red, green or Napa cabbage 8 higher fiber corn tortillas

S 1. Combine marinade ingredients in medium bowl. Place fish pieces in

ION bowl and cover them well with marinade. Marinate for 20 minutes.

2. While fish is marinating, combine Mango Avocado Salsa

CT

ingredients in small serving bowl; set aside. Shred cabbage if you E haven’t already and place in medium serving bowl.

DIR

3. To heat and soften corn tortillas using your microwave: place four tortillas at a time on a plate between two lightly damp paper towels and microwave on HIGH for about 30 seconds.

4. To heat and soften corn tortillas using the stove: begin heating a large, nonstick frying pan over medium-high heat. Coat both sides of tortilla lightly with canola or olive oil cooking spray and lightly brown in pan, flipping tortilla to soften and lightly brown both sides. Repeat for remaining tortillas.

5. To cook fish, Heat the large, nonstick frying pan over medium-high heat until good and hot. Add the fish pieces along with all of the marinade; season the fish lightly with freshly ground salt if desired. Cover the frying pan and reduce heat to low and cook fish for 4 minutes undisturbed. Turn fish over, cover frying pan, and cook 4 minutes more. Remove pan from heat and let it cool for a couple of minutes in pan. Flake the fish in the pan with a fork and stir to blend with the juices left in the pan.

6. Everyone can make their own tacos, adding the cabbage to the tortillas, then the fish and then the salsa!

Per serving: 335 calories, 21 g protein, 31 g carbohydrate, 14 g fat, 2 g saturated fat, 10 g monounsaturated fat, 2 g polyunsaturated fat, 43 mg cholesterol, 8.2 g fiber, 86 mg sodium. Calories from fat: 38 percent. Omega-3 fatty acids = .4 grams, Omega-6 fatty acids = 1.6 grams.

Recipes courtesy of recipedoctor.com

ELAINE’S NUTTY GRANOLA BARS (16 servings)

ST 1/2 cup dried cranberries

N 1/2 cup dried figs, cut into a small dice

IED 1/2 cup dried apricots, cut into a small dice

EIN

GR 1/4 cup chia seeds (optional)

1/4 cup ground flaxseed (optional)2 cups rolled oats 1 cup sliced almonds1/2 cup sunflower seeds1 cup unsweetened coconut flakes1/2 cup maple, reduced calorie pancake syrup, or agave syrup3 tablespoons canola oil1/4 cup brown sugar, packed1 teaspoon vanilla extract or paste (double for stronger vanilla flavor)1/4 teaspoon salt

S 1. Preheat oven to 350-degrees. In medium bowl, mix together dried

ION cranberries, figs, and apricots, chia and flaxseed if desired, and set

aside.

CT

2. In large bowl, combine oats, almonds, sunflower seeds and E coconut. Spread onto a parchment lined cookie sheet. Toast in oven

DIR for 10-12 minutes, just until light brown, stirring every 4 minutes or

so. Make sure not to over toast. Reduce heat to 300-degrees.3. Meanwhile in medium, nonstick saucepan over medium heat,

combine and cook the remaining ingredients until the sugar dissolves (a few minutes).

4. In the large bowl, combine toasted oat mixture with dried fruit mixture and the syrup mixture. Spoon the granola mixture into a parchment lined baking sheet, spreading it out to a rectangle about 12 x 9-inches. Place another piece of parchment on top and press down with your hands to compress the granola mixture evenly into the pan.

5. Bake for 25 minutes. Remove from the oven and let cool in the pan for about an hour. Cut into 16 bars. These will keep in an airtight container for about 1 week.

Per serving: 233 calories, 4 g protein, 30 g carbohydrate, 11 g fat, 3.9 g saturated fat, 4 g monounsaturated fat, 3 g polyunsaturated fat, 0 mg cholesterol, 4 g fiber, 41 mg sodium. Omega-3s = .3 gram, Omega-6 fatty acids = 2.5 grams

healthytaste.stanford.edu

HEALTHY TASTE OF STANFORD

CLASSIC GUACAMOLE (8 servings)

ST 4 ripe, Fresh California Avocados, seeded and peeled

N 2Tbsp. lemon juice

IED 1 clove garlic, crushed

EIN

GR 1 tomato, finely chopped

1/4 cup finely chopped onion1/8 tsp. ground cumin3 drops hot pepper sauceWhole grain chips

S 1. Using a fork, coarsely mash avocado with lemon juice and garlic.

ION

2. Stir in remaining ingredients to blend.

CT

E Serving Suggestions

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Garnish as desired and serve with tortilla chips. *Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

Per Serving: Calories 150; Total Fat 13 g (Sat 2 g, Trans 0 g, Poly 2 g, Mono 8 g); Cholesterol 0 mg; Sodium 10 mg; Potassium 452 mg; Total Carbohydrates 9 g; Dietary Fiber 6 g; Total Sugars 1 g; Protein 2 g; Vitamin A 141 IU; Vitamin C 13 mg; Calcium 16 mg; Iron 1 mg; Vitamin D 0 IU; Folate 78 mcg; Omega 3 Fatty Acid 0.1 g % Daily Value*: Vitamin A 2%; Vitamin C 20%; Calcium 2%; Iron 4% *Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

CILANTRO CHICKEN WITH AVOCADO (4 servings)

ST 4 (6 oz.) boneless chicken thighs Pickled Tomato Salsa

N or breasts, without skin 1 lb.tomatoes, peeled, seeded

IE Salt and freshly ground black and cut in quarters

DE pepper, to taste ½ bunch scallions, white and

ING

R ¼ cupextra virgin olive oil green parts, thinly sliced¼ cupfreshly squeezed lime juice 2 Serrano chiles, with seeds,

thinly sliced in rounds1 bunch cilantro leaves, chopped ½ cupwhite vinegar1 Tbsp. ground cumin2½ Tbsp.brown sugar4 scallions, trimmed2 tsp.saltPickled Tomato Salsa (see

make-ahead recipe below) 4 tsp.freshly grated ginger2 ripe Fresh California Avocados, 1 Tbsp.minced garlic

peeled, seeded and cut in 2 tsp.yellow mustard seeds1/2-inch dice

2 tsp.cracked black peppercorns2 cupscooked brown basmati rice

2 tsp.ground cumin

1 tsp.cayenne½ tsp.turmeric½ cupextra virgin olive oil

S 1. In a shallow, non-reactive dish, season chicken on all sides with salt

ION and pepper. Combine olive oil, lime juice, cilantro and cumin in a

small bowl. Brush mixture on scallions and pour remainder over

CT chicken, tossing to evenly coat. Allow to marinate at room

E temperature for 30 to 45 minutes.

DIR 2. Preheat broiler or grill. Beginning with skin side toward the heat

source, broil or grill chicken until just cooked through, about 12 minutes per side for thighs and about 9 minutes per side for breasts. Grill or broil scallions about 2 minutes per side.

3. Toss Pickled Tomato Salsa with diced avocados and reserve until chicken is cooked.

4. To serve, arrange grilled chicken over a bed of basmati rice. Mound avocado salsa mixture on top of chicken. Garnish with grilled scallions. Serve immediately.

Pickled Tomato Salsa1. In a large bowl, toss tomatoes with scallions and chiles.2. In a medium saucepan, bring vinegar to a boil. Add brown sugar

and salt, and cook until dissolved, about 1 minute. Remove from heat and reserve.

3. Measure ginger, garlic, mustard seeds, cracked peppercorns, cumin, cayenne and turmeric onto a plate and place near stove. In another medium saucepan, heat oil over moderate heat until just smoking. Add spices and cook, stirring constantly with a wooden spoon, until aromas are released, about 2 minutes. Remove from heat and stir in vinegar mixture. Immediately pour over reserved tomato mixture. Stir to combine, cover with plastic wrap, and refrigerate 3 to 4 hours or several days.

4.Before serving, remove tomatoes from juices, roughly chop, and return to pickling liquid.

Note: To peel tomatoes, remove the cores and score an X on the underside. Blanch for 15 seconds in boiling water and immediately plunge into iced water to prevent continued cooking. Peel with a paring knife. *Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

Per serving: Per Serving: 640 calories; 36.5 grams fat (6.3 sat, 22 mono, 5 poly); 119 mg cholesterol; 243 mg sodium; 4.75 grams fiber

Recipes courtesy of www.avocado.orghealthytaste.stanford.edu

ZUCCHINI SUMMER CASSEROLE (8 servings)

ST 5 cups sliced uncooked zucchini

N 1 large onion, diced

DIE 1 cup Panko crumbs, divided use

ING

RE 2 large eggs, higher omega-3 if available, beaten2 large egg whites, beathen (1/4 cup egg substitute can be

used instead), 1 cup fat free half and half (lowfat milk can be substituted)1 teaspoon fresh thyme (or 1/2 teaspoon dried thyme)3/4 teaspoon black pepperPinch or two cayenne pepper1/2 teaspoon salt (optional)1 1/2 cups shredded reduced fat sharp cheddar (or similar)

S 1. Preheat oven to 350-degrees. Coat a 7? x 11? baking dish (or

ION similar) with canola cooking spray.

2. Microwave zucchini and onion until just tender. Add vegetables to

CT

a large mixing bowl and combine with 2/3 cup of the Panko E crumbs, beaten eggs and egg whites, fat free half and half, thyme,

DIR black pepper, cayenne pepper, salt, and 1 cup of the shredded

cheese.3. Pour mixture evenly into the prepared baking dish. Spread

remaining cheese (1/2 cup) and remaining Panko crumbs (1/3 cup) over the top of casserole. Coat the top of Panko crumbs with canola cooking spray.

4. Cover baking dish with foil and bake for about 30 minutes. Uncover baking dish and bake 10 minutes more. Enjoy as a main entrée or a side dish.

Per serving: 181 calories, 11 g protein, 20 g carbohydrate, 6.5 g fat, 3.5 g saturated fat, 2 g monounsaturated fat, 1 g polyunsaturated fat, 73 mg cholesterol, 1.5 g fiber, 300 mg sodium. Calories from fat:32 percent. Omega-3 fatty acids = .2 gram, Omega-6 fatty acids = .8 gram

(4 servings)

ST 1 pound grassfed lean beef

N 1 sweet onion, chopped

DIE 2 teaspoons minced or chopped garlic

EIN

GR 1 1/2 cups water

15-ounce can tomato sauce, low sodium if available15-ounce can diced tomatoes4 teaspoon Italian seasoning1 tablespoon lower sodium soy sauce1/2 teaspoon black pepper1 1/2 cups whole grain macaroni or rotini pasta, uncooked1/2 cup or more shredded smoked mozzarella cheese, optional

S 1. In a nonstick large saucepan, saute the grassfed beef over

ION medium-high heat until cooked throughout, breaking up the meat

while cooking with a spatula. Stir in the onion and garlic and saute,

CT stirring frequently for about 5 minutes.

E 2. Stir in the water, tomato sauce, diced tomatoes, Italian seasoning,

DIR soy sauce, black pepper and uncooked pasta. Cover the saucepan

with lid and bring to a boil. Immediately reduce heat to a simmer and simmer for about 50 minutes.

3. Add a sprinkle of smoked mozzarella cheese to each serving if desired.

Per serving: 400 calories, 31.5 g protein, 42.8 g carbohydrate, 11 g fat, 4.9 g saturated fat, 5.2 g monounsaturated fat, .8 g polyunsaturated fat, 64 mg cholesterol, 6.3 g fiber, 480 mg sodium. Omega-3 fatty acids = .2 gram, Omega-6 fatty acids = .6 gram

healthytaste.stanford.eduAll recipes courtesy of recipedoctor.com

MUSHROOM PENNE PASTA (4 servings)

ST 1 ½ cups [107 g] broccoli florets

N ½ cup [121 g] half-and-half

DIE 1/3 cup [48 g] frozen petite green peas

EIN

GR ½ cup [121 g] fat-free half-and-half

2 tablespoons [28 g] butter6 cups [690 g] cooked whole wheat penne pasta, drained2 cups sliced brown crimini mushrooms (with stems removed)1/3 cup [33 g] freshly grated or shredded Parmesan cheese½ cup [80 g] chopped sweet onionSalt and black pepper to taste1 ½ teaspoons [4 g] minced or chopped garlic

1. Place the broccoli florets and peas in a microwave-safe dish and microwave on high for 3 minutes or until lightly cooked; drain and set aside.

2. Melt the butter in a medium-sized nonstick skillet over medium heat. Add the mushrooms and onion, stir, and sauté for about 4 minutes. Keep the skillet covered, stirring every minute or so.

3. Stir in the garlic, cover, and sauté for another minute or until the mixture is lightly browned. Reduce the heat to low and stir in the broccoli, peas, all the half-and-half, and the pasta. Toss and cook for about a minute, stirring constantly.

4. Sprinkle the Parmesan over the pasta. Add salt and pepper to taste and serve.

Note: This recipe calls for 2 tablespoons [28 g] of butter for browning the mushrooms and onion. The butter is indispensible because, when it browns, it produces more than a hundred different flavor components, many of which impart a rich taste to the dish.

Magee, MPH, RD, Elaine. “Mushroom Penne Pasta.” Comfort Classics: Hearty Favorites Made Healthy. New York: Tess, 2009. 75. Print.

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(4 servings)

ST 2 teaspoons [9 g] canola oil

N 1 cup [237 g] light or nonalcoholic beer or water

DIE 1 pound [454 g] beef top round (such as London broil),

E trimmed of fat and cut into ¼-inch cubes [6 mm]

ING

R

2 to 3 teaspoons [5 to 8 g] chili powder1 teaspoon [2 g] paprika1 teaspoon [2 g] ground cumin1 onion, finely chopped 1 teaspoon [2 g] dried oregano3 garlic cloves, minced or pressed 1/3 to ½ jalapeño pepper, halved, seeded and finely chopped (optional)1 (15-ounce [425 g]) can low-sodium kidney beans (or pinto beans), drained and rinsed 1 onion, finely minced, for serving (optional)1 (14 ½-ounce [411 g]) can Mexican-style stewed tomatoes Grated reduced-fat sharp Cheddar or Monterey Jack cheese (optional)

1. Heat the oil over medium-high heat in a large nonstick skillet. Add the beef, onion, and garlic, stirring occasionally, until browned (about 3 minutes).

2. Spoon the beef mixture into a slow cooker. Add the beans, tomatoes (including liquid), beer, chili powder, paprika, cumin, oregano, and jalapeño, if desired. Stir to combine. Cover and turn the slow cooker on low. Cook for 8 to 10 hours.

3. Serve in small bowls, sprinkling each with the onion and grated cheese, if desired.

Chili is one of America’s favorite meals. Served with warm corn bread, it really hits the spot.

Magee, MPH, RD, Elaine. “Grand-Prize Chili.” Comfort Classics: Hearty Favorites Made Healthy. New York: Tess, 2009. 90. Print.

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GRAND-PRIZE CHILI

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HEALTHY TASTE OF STANFORDBREAD PUDDING (6 servings)

ST Canola oil cooking spray

N ¼ teaspoon [1 g] salt

DIE 2 to 3 tablespoons [28 g] raisins

EIN

GR 6 tablespoons [94 g] egg substitute

1 1/8 cup [271 g] fat-free half-and-half or whole milk 1 large egg1/3 cup [66 g] sugar1 tablespoon [14 g] butter or no- or low-trans margarine 1 tablespoon [20 g] maple syrup8 large but thin slices fiber-enriched white bread1 vanilla bean, cut open lengthwise ½ teaspoon [1 g] ground cinnamon½ teaspoon [2 g] vanilla powder or vanilla extract 2 tablespoons [16 g] powdered sugar

S 1. Preheat the oven to 350°F [180°C]. Coat a 9 x 5-inch [23 x 13 cm] loaf pan

ION with canola cooking spray and set aside. Place the raisins in a small bowl,

cover with water, and let soak for 10 minutes.

CT

2. Combine the half-and-half, butter, vanilla bean, vanilla, and salt in a nonstick E medium-sized saucepan and bring to a slow boil. Once the mixture boils, turn

DIR the burner off and let it cool for a few minutes.

3. Meanwhile, combine the egg substitute, egg, sugar, and maple syrup in the bowl of an electric mixer and beat on medium speed for about 1 minute. Remove the vanilla bean with a fork and slowly pour the milk mixture into the egg mixture.

4. Layer the bread slices in the prepared pan. Between each layer sprinkle some of the raisins (drained). Pour the milk mixture over the top. Place the loaf pan in a 9 x 13-inch [23 x 33-cm] baking dish filled with water about a third of the way up the sides of the dish. Bake the bread pudding until it’s golden brown (about 30 to 35 minutes).

5. Combine the cinnamon and powdered sugar in a shaker and dust the top of the bread pudding generously with the mixture. Serve the pudding warm or cold.

Would you have guessed it? Pudding came up in our survey as one of the top comfort foods. One of the specific puddings mentioned was bread pudding. Here’s a recipe for a lightened version of a bread pudding known to be served aboard Holland America’s cruise ships.

Magee, MPH, RD, Elaine. “Bread Pudding.” Comfort Classics: Hearty Favorites Made Healthy. New York: Tess, 2009. 210. Print.

ELAINE’S LIGHTER MUDSLIDE COOKIES (2 dozen)

S 1

T /3 cup + 1 tablespoon whole wheat flour (white flour can be

N substituted)

DIE 1 teaspoon baking powder

½ teaspoon sa t

ING

RE

l3 ounces unsweetened chocolate, coarsely chopped8 ounces semi or bittersweet chocolate chips (1 1/3 cups)1 ½ tablespoons canola oil1 ½ tablespoons fat-free or light sour cream1 large egg, higher omega-3 if available¼ cup + 1 tablespoon egg substitute2/3 cup granulated sugar1 teaspoon vanilla paste (vanilla extract can be substituted)1 heaping cup walnut or pecan pieces (optional)

S 1. Preheat oven to 375 degrees. Line baking sheets with parchment paper or

ION similar.

2. In small bowl, whisk whole wheat flour with baking powder and salt; set aside.

CT

In microwave-safe glass bowl, melt unsweetened chocolate, semisweet or E bittersweet chocolate, and oil together in microwave with power on LOWEST

DIR setting; set aside to cool. After a couple of minutes, stir in the sour cream.

3. In large mixing bowl, beat egg, egg substitute, sugar, and vanilla on medium speed until light and fluffy (about 2 minutes). Pour in the cooled melted chocolate mixture and mix on low speed to combine, scraping sides of bowl after 20 seconds. Add flour mixture to chocolate mixture and beat on low speed just until combined. Stir in nuts by hand if desired.

4. Use a cookie scoop to drop about 1/8 cup of dough onto the prepared baking sheets about 2 inches apart. Bake until just set (about 10 minutes). Let cookies cool on baking sheets. Do NOT overbake!

Per cookie (without nuts): 102 calories, 2 g protein, 14 g carbohydrate, 5.5 g fat, 2.8 g saturated fat, 2.1 g monounsaturated fat, 0.5 g polyunsaturated fat, 9 mg cholesterol, 1.5 g fiber, 85 mg sodium. Calories from fat = 48%. omega-3 fatty acids = 0.2 g, omega-6 fatty acids = 0.3 g.

Per cookie (with nuts): 126 calories, 2.5 g protein, 15 g carbohydrate, 8 g fat, 3 g saturated fat, 2.4 g monounsaturated fat, 2.2 g polyunsaturated fat, 9 mg cholesterol, 2 g fiber, 85 mg sodium. Calories from fat = 57%. omega-3 fatty acids = 0.5 g, omega-6 fatty acids = 1.7 g.

By Elaine Magee, MPH, RD,Wellness and Performance Dining Nutritionist

healthytaste.stanford.edu

RICE PAPER WRAPPED SALAD ROLLS (6-8 portions)

ST Carrot, julienne 1 cup S 1. To make tofu: Just before making the rolls, set up a salad roll “station”. Fill a

N Seared tofu 1 pkg large mixing bowl with hot water. If necessary, keep some boiling water

DIE Sautéed sliced shiitake mushrooms 1 cup IO

N

handy to add to the bowl if the temperature drops below 110°. Choose an Round rice papers 8 ea C

T open area on the counter and arrange the following items in the order used:

EIN

GR Small head red leaf lettuce 1 ea E the rice paper, the hot water, a damp cheesecloth, and a platter holding all

Rice vermicelli ¼ lb the stuffing ingredients. boiled 4 to 5 minutes, rinsed and drained D

IR

2. Working with only 2 rice paper sheets at a time, dip 1 sheet, edge first, in the Bean sprouts 1 cup hot water and turn it to wet completely, about 10 seconds. Lay the sheet down Fresh mint leaves ½ cup on the cheesecloth and stretch the sheet slightly to remove any wrinkles. Wet Cucumber, julienne 1 cup the other rice paper the same way and place it alongside the first.

ACCOMPANIMENTS 3. Line the bottom third of the wet pliable rice sheet with seared tofu, and top Hoisin Peanut Sauce (recipe follows) 1 cup with 1 tsp. shiitake mushrooms. Make sure the ingredients are neatly placed Roasted peanuts, chopped, for garnish ¼ cup in a straight row as in the diagram. Fold a piece of lettuce into a thin rectangle Ground chili paste for garnish 2 Tbsp about 5 inches long and place it on top. (You may need to use only half of a Shiitake mushrooms, julienne and sautéed, leaf). Next, top with about 1 Tbsp. of vermicelli, 1 Tbsp. carrots, 1 Tbsp. seasoned with salt and pepper, cool cucumbers, 1 Tbsp. bean sprouts, and 4 to 5 mint leaves. Make sure the

ingredients are not clumped together in the center, but evenly distributed from one end to the other. Using your second, third, and fourth fingers, press down on the ingredients while you use the other hand to fold over both sides of rice paper. (Pressing down on the ingredients is particularly important because it tightens the roll). With fingers still pressing down, use two thumbs to fold the bottom edge over the filling and roll into a cylinder about 1½ inches wide by 5 inches long. Finish making all the remaining rolls.

4. To serve, cut the rolls into two or four equal pieces and place the cut rolls upright on an appetizer plate. Serve with hoisin peanut sauce or Vietnamese dipping sauce on the side. Top sauce of choice with chopped peanuts and chili paste. If you like, garnish the rolls with mint or cilantro sprigs.

Note: No single dish better represents the delicateness of Vietnamese cuisine than this one. Traditionally filled with juicy shrimp and pork, they can be stuffed with grilled chicken, salmon, or just about anything, such as leftover turkey from Thanksgiving.

The Best of Vietnamese and Thai Cooking © 1996 Mai Pham

CHILLED SPICY CUCUMBER & TOMATO SOUP WITH GRILLED PRAWN (2 quarts)

ST 3 pounds of tomato, seeded and diced S 1. Combine all ingredients, cover and refrigerate overnight.

N 8 ounces of diced green peppers

ION

2. Puree all and press through a strainer (adjust salt and pepper if necessary).

DIE 1.5 pounds of cucumbers

CT 3. Chill the soup again, add garnish and serve.

EIN

GR 4 crushed garlic cloves E

4 each jalapeno peppers DIR

GARNISH4 ounces of red wine vinegar 8 ounces small diced tomatoes4 ounces of olive oil 8 ounces small diced green peppers2 table spoon of salt 8 ounces small diced cucumbers1 table spoon black pepper 25 each prawns skewered and grilled

TO SERVE1. Combine the garnish tomatoes, peppers, and cucumbers.2. Fill small chilled bowl with soup.3. Top with a table spoon of garnish vegetable.4. Lay in a freshly grilled prawn and serve.

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HEALTHY TASTE OF STANFORDASPARAGUS WITH SWEET TOMATO DRESSING

ST 5 tbls extra virgin olive oil S 1. Heat a broiler pan at 350 degrees.

N ½ cup pine nuts

ION

2. Toast pine nuts until light brown.

DIE 12 ounces peeled, seeded, and chopped tomatoes

CT 3. Combine tomatoes, vinegar, olive oil and season with salt and pepper.

EIN

GR 2 tbls. balsamic vinegar E Set aside.

1 pound asparagus spears DIR 4. Turn oven up to 450 degrees and cook asparagus until tender.

Approx. 3 minutes. Alternatively asparagus can be grilled.¼ cup shaved parmesanSalt and pepper 5. Transfer to dish and spoon dressing over asparagus. Sprinkle pine nuts

and parmesan and serve warm.

WILD MUSHROOM BRUSCHETTA

ST 4 slices of sourdough bread S 1. Toast or grill bread then rub with halved garlic and drizzle with a few

N drops of oil.3 garlic cloves. 1 halved the other 2 crushed

ION

DIE 2 tbls olive oil 2. Clean mushrooms and cut any larger mushrooms to bite size pieces.

E CT

ING

R 8 ounces of mixed mushrooms (your choice) E 3. Sauté mushrooms in half of the butter and remove from pan when cooked.2 table spoon butter D

IR 4. Sauté the garlic in same pan, adding butter or oil as needed.1 small onion 5. Season with salt and pepper , toss in chopped parsley.¼ cup white wine 6. Arrange on toasted sourdough.Salt and pepper2 tbls. flat leaf parsley

BEAN BURGER (four)

S 1 tbls vegetable oil ST 1. Cook onion for approx. 3 minutes add in garlic coriander and cumin.

N 1 chopped onion

ION

2. Add in mushrooms and cook until water has evaporated, transfer to a bowl.

DIE 1 garlic clove chopped

CT 3. Mash the cooked beans with a fork and finally fold in the mushroom mixture.

EIN

GR 1 tsp. ground coriander E 4. Divide the mixture into four portions and dust lightly with flour.

1 tsp. ground cumin DIR

5. Shape into flat round burgers, brush with a little oil and grill on flat grill 4 ounces chopped mushrooms or under house hold broiler for approx. 4 minutes on each side under 15 ounces cooked red beans or pinto beans etc. medium heat.

2 tbls. chopped flat leaf parsley 6. Serve in buns with desired condiments.Salt and pepper½ cup flour for dusting4 hamburger buns

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