New Mom's Nutritious Family Cooking

Ingredients:

2 tbsp olive oil
2 cloves fresh garlic, minced
1 small onion
1-2 celery stalks, sliced thinly

1 can crushed tomatoes*
½ lb. or ½ pkg. lean ground beef sirloin or ground turkey (optional)

1 tbsp dried oregano
1 tsp garlic powder
1 tsp black pepper
2 tbsp granulated sugar
½ tsp dried chili flakes

2 or more of the following:

1 cup shredded carrot (washed but not peeled)
1 can sliced mushrooms
1 chopped bell pepper
1 cup chopped broccoli
1 cup chopped fresh spinach leaves
1 cup canned or dried black beans
½ cup fresh or frozen peas (thawed)

*Additional tomatoes may be needed if more than 2 vegetables are used.

Preparation:

1) Heat a large pan or skillet over medium and add olive oil, garlic and onions. Sauté until the onions are soft.
2) Add ground beef or turkey and stir occasionally until cooked through.
3) Add celery and remaining vegetables. Cook until soft - about 10 minutes - stirring occasionally.
4) Add crushed tomatoes and spices. Reduce heat, cover, and simmer 20-60 minutes.

Serve with whole wheat pasta and grated cheese. Refrigerate or freeze any unused portions.

Ingredients:

Veggies on Hand Sauce with mushrooms and bell peppers
Lasagna noodles (not oven ready style)
1 tbsp olive oil
2 green onions, sliced thinly
2 carrots
½ crown of broccoli
½ cup grated parmesan cheese
1 cup shredded mozzarella cheese

Preparation:

1) Prepare the pasta sauce or reheat frozen sauce on the stovetop.

2) Wash the carrots and broccoli thoroughly. Slice the carrots and broccoli stems into rounds, and cut the broccoli flowerets into quarters.

3) Heat a large wok or skillet over medium and add the olive oil and onions. Add the carrots and broccoli stems. Cook the vegetables for about 7 minutes, stirring frequently.

4) Add the broccoli flowerets and continue cooking over medium until they are softened, about 5 minutes.

5) Place about ¼ of the pasta sauce in the bottom of a 9X13 Pyrex baking dish. Spread the sauce evenly to coat the bottom.

6) Cover with a single layer of lasagna noodles. Add another ¼ portion of sauce, the carrot and broccoli mixture, and more sauce.

7) Cover the vegetable layer with lasagna noodles. Pour over the remaining sauce and spread it to cover the noodles.

8) Sprinkle the parmesan cheese over the top of the lasagna. Cover the dish with aluminum foil or a baking sheet, and bake at 375 degrees for 45 minutes.

9) Remove the cover and sprinkle on the mozzarella cheese. Continue baking until the cheese is melted and bubbly, about 5 minutes.

10) Remove the dish from the oven and let stand for 5-10 minutes before cutting into squares. Serve with salad and whole wheat bread.

It's difficult to find salad dressings that do not contain artificial ingredients or preservatives. Some ingredients to watch out for are: propylene glycol - a by-product of oil refining used in foods; monosodium glutamate - a flavor enhancer known to cause health problems; and sodium benzoate - a preservative chemical also found in fireworks.

Even natural salad dressings can be high in sodium and sugar, so it's best to use them sparingly. Here is a great way to make a delicious salad that uses very little dressing:

Ingredients:

Grape tomatoes
English cucumber
Yellow bell pepper
Green onion
Romaine hearts

Preparation:

1) Wash all of the vegetables with cold tap water, and dry with a clean towel.
2) Cut the tomatoes into fourths and place in a container with a lid.
3) Peel the cucumber, slice and cut into bit sized wedges. Add to the tomatoes.
4) Dice the pepper and slice the onion tops, add to the other veggies.
5) Add 1-2 teaspoons of natural salad dressing. Place the lid on the container and shake gently. This will distribute the dressing and the tomato pulp evenly for a nice topping.
6) Chop or tear the lettuce into bite sized pieces. Top with the veggie mixture and serve immediately.

Yum!

Ingredients:

1 large whole wheat pizza crust
4 tbsp spread able cream cheese
1 tsp dried oregano
1 cup fresh spinach leaves
2 green onions, sliced thinly
½ cup chopped red or green bell pepper
1 cup shredded mozzarella or white cheddar cheese
1 roma tomato, sliced ¼ inch thick
3 tbsp grated Parmesan cheese
Black pepper

Preparation:

1) Spread the cream cheese evenly over the pizza crust and sprinkle with oregano.
2) Layer on the spinach leaves, onions and peppers.
3) Spread the mozzarella cheese evenly over the vegetables.
4) Place tomato slices over the cheese, and top with grated Parmesan and a dash of black pepper.
5) Bake according to the directions on the pizza crust. Broil the cheese for 1-2 minutes to melt if necessary.
6) Remove the pizza from the oven and allow to cool 5 minutes before slicing and serving.

Ingredients:

½ cup vanilla yogurt
2 cups fresh and/or frozen fruit
1 banana

1 1/2 cups of:

Orange juice or
Ginger ale or
Milk*

Preparation:

Place yogurt and fruit in blender with about half of the liquid. Blend at medium speed, adding the remaining liquid gradually until the mixture is smooth.

*Not recommended with citrus fruits or pineapple.

Ingredients:

2 tbsp olive oil
3 cloves garlic, minced
2 tsp minced fresh ginger
1 small onion, minced
2 celery stalks, sliced thinly
1 large carrot, chopped fine

4 cups hot water
1 tsp dried parsley
1 tsp iodized table salt
2 tsp garlic powder
½ tsp dried chili flakes
1 tsp dried nutmeg
Leaves from one bunch of celery

1 cup chopped carrot
1 parsnip, chopped
1 potato, chopped
½ cup fresh or frozen peas (thawed)
1 small white turnip, chopped (optional)

Preparation:

1) Heat a large saucepan over medium and add olive oil, garlic, ginger, onion, carrot and celery. Cook over medium heat, stirring occasionally until the carrots are tender.
2) Add hot water, spices and celery leaves. Bring to a boil over high heat, then reduce heat, cover and simmer for 30-60 minutes.
3) Add the remaining vegetables and bring the pot to a boil. Continue cooking over medium-high heat until the carrots are tender.

Serve warm with multi-grain rolls or bread. Refrigerate or freeze any unused portions.

Ingredients:

1 green onion, sliced thinly
¼ cup chopped red bell pepper
¼ cup shredded carrot
3 Sicilian olives, chopped fine (optional)
4 tbsp real mayonnaise
Dash of black pepper

1 can chunk light tuna, drained or
1 can salmon, drained or
4 large hard boiled eggs, peeled and chopped

Romaine lettuce
Multigrain bread

Preparation:

1) Combine vegetables, mayonnaise, pepper and fish or eggs. Mix well.
2) Toast slices of bread and layer with lettuce and salad mixture.

Makes 3-5 sandwiches. Refrigerate any unused salad immediately.

Ingredients:

½ medium onion, chopped
2 cloves garlic, peeled and crushed
3 carrots, sliced
3 celery stalks, chopped
2 large Yukon gold potatoes, cubed
1 cup fresh or frozen Brussels sprouts
3 tbsp olive oil
Black pepper to taste

Preparation:

1)Place all of the vegetables in a 9X13 Pyrex baking dish.

2)Toss in the olive oil and pepper until the vegetables are evenly coated.

3)Cover the pan with aluminum foil or a baking sheet and bake at 375 degrees for 1 hour.

4)Remove the dish from the oven and let stand, uncovered, for 5 to 10 minutes. Serve with sour cream or cottage cheese.

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