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Dinner recipes - Restorative Health Challenge (RHC)- Washington DC
Veggie burger salad: Karen Threlkel, ND
Serving: 1
Amy's Veggie Burger (frozen): 1-2 depending on appetite, cook according to directions on box
Mixed greens, chopped tomato, onion, sliced avocado, carrot
Salad dressing: 2 T. sesame oil, 1 T. Balsamic vinegar
Fresh Vegetable Sauté over grains: Moosewood Cookbook
Begin cooking grain first: brown rice, millet, amaranth, quinoa, cook according to directions on bag or box.
Vegetables, choose any combination you like: onions, carrots, cabbage, broccoli, cauliflower, zucchini, peppers, mushrooms, celery, green beans: 2½ cups
Slice vegetables into bite -sized pieces and on the thin side.
Use a heavy skillet (cast iron or stainless steel), heat 1-2 T. of safflower or extra virgin olive oil on medium.
Cook onions first until soft then add harder vegetables (carrots, celery, cabbage, cauliflower, green beans, broccoli) until tender then softer vegetables (zucchini, mushrooms, peppers). Stir as you sauté. Serve immediately over grain.
Consider for Chinese-style, Tamari-Ginger Sauce
Combine and let stand 15 minutes:
- ½ c. tamari
- ½ c. water
- 1 T. dry sherry or Chinese rice wine
- 1 T. grated ginger
- ½ c. minced scallions
- 1 small clove crushed garlic
- 2 tsp. sesame oil
Half way through the cooking of the hard vegetable, add directly to the sauté and continue to sauté.
Veggie Bake: Integrative Nutrition, Joshua Rosenthal
Serves: 4
- All the veggies leftover in your fridge that need to be used up or for example carrots, zucchini, squash, parsnip, cabbage, onion, broccoli.
- 1 large can chopped tomatoes
- 1 can chickpeas (garbanzo beans)
- 1-2 large yams, sliced into 1/8 inch thick sheets
- Extra virgin olive oil
Preheat oven to 350 degrees
Chop veggies (not yams) and sauté in a bit of oil until soft, 5-10 minutes
Add can of tomatoes and drained can of chickpeas. Mix well and remove from heat
Slice yams into thin sheets
Spread a little olive oil on the bottom of a casserole dish and cover with a layer of yam sheets (as you would with lasagna noodles)
Spoon out veggie-tomato-chickpea mixture and spread evenly on top of yams
Finish with a layer of yams
Lightly drizzle olive oil on top
Bake, covered, for 30 minutes
Take off the cover and turn up temperature to 450 degrees for 10 minutes to crisp up the top later
Consider: add you favorite spices, like basil, oregano, fennel, cumin, chili pepper or sea salt when adding tomatoes and chickpeas.
Spaghetti Squash Marinara
Serves : 4
- 1 spaghetti squash
- Extra virgin olive oil
- 1 small onion
- 1 carrot
- 3 button mushrooms
- 2 fresh tomatoes
- 2 T. minced fresh herbs (basil, oregano, thyme)
Preheat oven to 425 degrees
Carefully cut the squash in half, lengthwise and remove the seeds
Rub the inside with olive oil, and place open side down in a baking dish with ½ inch of water
Bake 45 minutes, or until a fork pierces easily through the squash
While squash is baking, prepare the sauce
Dice the onion, carrot, and tomatoes. Slice the mushrooms. Mince the herbs.
Sauté the onions for 5 minutes in 1 T. olive oil
Add the carrot and tomatoes and cook another 5 minutes
Add the mushrooms, herbs and salt and continue cooking another 5-10 minutes
When the squash is cooked and cooled a little, use a fork to scrape the meat into spaghetti-like strands
Mix sauce and squash together in a bowl and serve
Consider: add garlic, other veggies to the sauce.
Burrito: Melissa Windsor, DC and Karen Threlkel, ND
- Corn tortilla
- Canned organic low sodium black beans or pinto beans
- Guacamole or fresh sliced avocado
- Chopped tomatoes
- Fresh cilantro
- Chopped onion
- Salsa
- Sliced black olives
Warm tortilla in skillet, put on plate, spoon beans onto tortilla, add desired amount of other ingredients.
Grilled Polenta with Portabella Mushrooms: Physicians Committee for Responsible Medicine
Serves: 4
- ½ c. polenta (coarsely ground cornmeal)
- 1 15 oz. can vegetable broth or 2 c. vegetable stock
- ½ c. water
- 4 large portabella mushrooms
- 1 T. extra virgin olive oil
- 2 T. soy sauce
- 2 T. balsamic vinegar
- 2 T. red wine or water
- 2 garlic cloves, crushed
- 1 roasted red pepper, cut into thin strips for garnish (optional)
Combine the polenta, vegetable broth, and ½ c. water in a saucepan. Bring to a simmer and cook, stirring frequently, until very thick, 15 to 20 minutes. Pour into a 9x9 inch baking dish and chill completely (at least 2 hours). To grill, cut into wedges, brush or spray lightly with olive oil, and cook over medium-hot coals until nicely browned. Clean the mushrooms and cut off the stems. Prepare the marinade by stirring the remaining ingredients together in a large bowl. Place mushrooms top side down in the marinade and let stand 10 to 15 minutes. Grill bottom side down over medium hot coals about 5 minutes. Turn and pour some of the marinade into each of the cavities. Grill until mushrooms can be pierced with a skewer, about 5 minutes longer. Serve with grilled polenta. Garnish with roasted red pepper strips, if desired.
Consider: Polenta may be broiled in the oven instead of grilled.
Cilantro-Walnut Pesto: The Vegetable Dishes I Can't Live Without, Molly Katzen
- 3 packed cups (mostly stemmed) (about 10 oz.)
- 1-2 small cloves garlic
- 1 cup walnuts (toasting optional)
- ¼ tsp. salt
- 2 tsp. fresh lemon juice
- 6-8 T. extra virgin olive oil
Place the cilantro, garlic, walnuts, and salt in a food processor fitted with the steel blade. Pulse until pulverized, adding the lemon juice as you go. Rune the processor again, drizzling the olive oil in a steady stream. When it reaches the consistency that looks right to you, stop the machine. Transfer the pesto to a small container with a tight- fitting lid. Smooth the top of the pesto with the back of a spoon and add a thin layer of olive oil to cover the top. Cover and chill. Serve as desired.
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