By Peggy Toolen

© May 2012

I’ve been trying to come up with some simple yet tasty vegetarian recipes because as I read in the bible in Genesis God gave humans all the plant based foods to eat. Originally we were not created to eat meat, processed foods and dairy products. I’m weaning myself and my husband off of those things because I have heard several doctors lately talking about how animal fat is really bad for our bodies. If we stick to a whole plant based diet we will be healthier. According to studies I understand that animal fat in meats and dairy products cause diabetes, heart disease, hypertension, and some cancers. So I’ve decided to stay healthy by trying the whole plant based diet. I’m doing it slowly so at this point I still am eating some chicken, fish, some cheese and even a little processed foods but am trying to get some recipes that taste good as well as are very healthy.  So today I tried a combination that was tasty and plan on putting it in my “Good & healthy Recipes” file. So I thought I would share what I created just in case someone else is looking to be a little healthier with some simple to make and tasty meals.

Ingredients:

1 whole wheat flour tortilla

¼ large avocado

¼  lemon

Can of black beans

A few slices of cucumber cut in quarters

Hand full of fresh baby spinach chopped

Your favorite salsa

Directions:

Put can of black beans in a frying pan and heat up and mash as they heat. Mash avocado and squeeze a little lemon over it. Spread avocado on tortilla shell, then spread some of the black beans over that. Sprinkle baby spinach over that. Sprinkle cucumber over the spinach then spoon on some salsa over the top and wrap it up and enjoy.

2 slices whole grain bread (I use oat bread to make this)

Spread each slice with peanut butter

Place a couple leaves of bib lettuce and a few baby spinach leaves on one slice

Top the leafy greens with thin slices of apple

In a small bowl mash

1/2 ripe banana

Mix with

2 Tbsp. seedless raisins (I sometimes use Craisins infused with blueberry)

Enough mayonnaise or yogurt (plain or flavored, vanilla works good) to make spreadable consistency

Spread banana mixture over sliced apples

Top with a slice of American cheese (optional, I like the cheese added) and with your top slice of bread

Cut in half or in quarters and serve.  This goes great with a gelatin salad and a glass of cold milk. (or beverage of choice.)

You get a little bit of crunch, a whole lot of flavor, some cool texture, lots of vitamins, minerals and protein and it is just sweet enough so the kids may just ask for seconds.  It is a really good, healthy lunch.

PIZZAEXPRESS in Newcastle upon Tyne Tyne serves exquisite pizza and pasta fate in a family friendly atmosphere on two levels. The decor is warm, inviting and very smart and there is an attentive serving team.

I started with beef meatballs in a spiced bolognese sauce, finished with parsley and served with toasted pagnotta bread. My wife opted for a traditional bruschetta which was loaded with fresh tomatoes, mozzarella, garlic and red onion and drizzled with pesto.

My main course choice was the fennel and salami pizza creation with passata, chilli flakes and mozzarella. Anne had the Romana Etna with sausage, sweet and fiery roguito peppers, smoked speck ham and finished with grated grana padano.

After all this we shared a mini-pudding of lemon meringue pastry and coffee.

The restaurant is open from 11:30 to 22:00 seven days a week and is fully accessible to disabled diners.

PozzaExpress is in the Eldon Square Shopping Centre and can be contacted on 0191 232 3228.

I make homemade newspaper logs for my smoker grill, and getting my fire started when burning brush on my property.  These Newspaper logs can be used in a fireplace, and are great to use on camping trips, etc.

Stack some folded newspaper, alternating the folded sides, until the stack is about 1 inch high. Do not use colored comics or advertisements. Hold it together with wire or by slipping a small tuna fish can over each end. (cut off both ends of the tuna fish can so it slips over each end).  Don’t use string because it will burn off, and the paper will fly off all over the place. When rolled and secured, thoroughly soak the “logs” in water and set them outside to dry completely.  Burn with can rings in place.

A lot of money can be saved using the above information. 

Ingredients:

For the paste:

- 125 g Light margarine (half box 250 g)

- 1/2 cup (tea) of chopped celery
- 15 basil leaves, chopped
- Salt and black pepper freshly ground black kingdom to taste
 
For the sauce:
- 1 tbsp (tablespoons) olive oil
- 1 teaspoon (tsp) lemon juice
- Salt to taste
 
To assemble:
- 10 slices of bread
- 250 g Smoked Turkey Breast Sliced ​​Light
- 5 large units buffalo mozzarella sliced
- 1 bunch frisee endive

Preparation:

1) To the folder: a medium bowl, combine margarine, celery, basil, salt and pepper to a paste. Reserve.

2) For the sauce: In another bowl, combine oil, lemon juice, salt and set aside.

3) Spread the paste on half of the celery slices of bread and distribute slices of turkey breast on them. On top, place the mozzarella and escarole. Season with olive oil and lemon sauce and top with the remaining slices of bread.
 
Preparation time: 15 minutes • Yield: 5 servings

A fish with giant bluefin tuna sold for 32.49 million yen, or around Rp. 3.5 billion in the first auction in 2011 at the Tsukiji market, Tokyo, the biggest fish wholesale market in the world.

Price of tuna fish weighing 342 pounds was successfully beating the previous record set in 2001 when the tuna weighing 202 pounds sold for 20.2 million yen, or around Rp. 2.2 billion.

Japan is the largest consumer of seafood in the world, consuming 80% of all Atlantic bluefin tuna and Pacific, two species of tuna are the most sought after by lovers of sushi.

They consume more than 600,000 tonnes of tuna per year in the form of raw meat (sushi or sashimi) with the most expensive price could reach Rp. 200.000, – per one small piece.

Tuna is a fish that consists of several species of the family Scombridae, especially the genus Thunnus. These fish are powerful swimmers (never measured reached 77 km / h). Unlike most fish with white meat, fish meat is pink to dark red.

This is because tuna muscle contains more myoglobin than other fish. Some of the larger tuna species such as bluefin tuna (bluefin tuna), can raise their blood temperature above water temperature with muscular activity. This causes them to live in the colder water and can survive in diverse conditions. Tuna is a fish that has a high commercial value.

GRILLED CHICKEN with HONEY MUSTARD SPREAD on a BUN

In a small bowl combine and mix well

1/4 cup Dijon mustard

1/4 cup mayonnaise

2 1/2 Tbsp. honey (more if you like a sweeter spread)

1 tsp. lime juice

1/2 tsp. rosemary

1/2 tsp. thyme

1/8 tsp. cayenne pepper

Cover and place in refrigerator to blend flavors while chicken is cooking

Grill boneless, skinless chicken breast strips with just a light sprinkle of salt and pepper and brushed lightly with Dijon mustard mixed with a touch of honey for your grilling sauce (mix mustard and honey to taste). Grill until done (10 to 15 minutes depending on the thickness of your chicken pieces. Turn frequently until juices run clear.)

Toast whole grain sandwich buns

Top both halves of each bun with your prepared honey mustard spread

Add a layer of salad greens (lettuce, baby spinach, arugula (your favorite greens)

Top with a slice of tomato, 3-4 slices of cucumber, fresh sliced mushrooms and a thin slice of raw onion.  Place your cooked chicken on top and top with the top half of your sandwich bun.   Serve with a cranberry salad made with dried cranberries (Craisins*) chopped walnuts, feta cheese, slivered sweet onion, tossed with salad greens and a handful of your favorite chips on the side. 

THE TALE OF THE GREAT VEGGIE BURGER SANDWICH

Spending time in the kitchen can be a fun experience.  I’ve been doing it since I was a kid.  I like food, good food, healthy food and most foods can be healthy when prepared correctly and eaten in the right amount.  You just shouldn’t super size everything, over indulge just because it taste good and you need to include a lot of vegetable, fruits and whole grains; even when it comes to sandwiches. 

I love coming up with new ideas and concoctions, if you will, and most of them come out pretty well, some of them even great.  The kitchen is a great place to get my creative juices flowing, especially when it comes to good eating.

As young folks still living at home, we all quite often on a Saturday or Sunday evening fixed our own when it came time for something to eat.  Even moms deserve a break now and then.  My brother, sister and I used to come up with some pretty crazy sandwiches and a few of them have become family classics.  We still enjoy them. 

I still create a lot of sandwich concoctions especially come summer time when I just don’t want to cook, at least not inside.  Just about anything I have on hand may end up between two slices of bread and if I don’t have one thing I substitute another.  I don’t like the same old thing all the time.  I like making eating an interesting and fun as well as a tasty and healthy adventure.

Just a short time ago I made a super good sandwich from a couple of vegetarian like chicken patties I had in the freezer I wanted to get used up.  I grilled the patties in my ever handy George Forman* personal grill and toasted a couple of sandwich buns.  I spread a little mayonnaise on each half of the bun, topped them with lettuce leaves and some sliced onion.  I added some pickled beet slices, some baby spinach leaves and a few pieces of arugula and then put my cooked vegetarian chicken patties on top.  It turned out to be a really great veggie burger. 

I also love sharing recipes and meal ideas with my friends and others who may be interested and I have to confess when my friend Molly shared a whole list of her favorite sandwich toppings with me I went a little crazy in the kitchen mixing them up and trying them all out, having to adjust a few for lack of ingredients she called for. I didn’t make a sandwich from each one yet but the combinations are great and I have a few of them in the refrigerator to use for the next few days meals.  I had a lot of fun making and sampling. These toppings are wonderful and not just for burgers.  Here is a link to her page of great sandwich toppings.  http://notecook.com/side-dishes/spreads/grill-an-out-of-the-ordinary-hamburger/

When it comes summer I love sandwiches and a salad for a meal with a tall and cool drink.  It is just too hot and humid to do a lot of cooking and what I do cook is often outside on the grill.  Well last night I came up with my own concoction using a couple of Molly’s great toppings.  I ended up with a great veggie burger and just sealed the extra topping mix in containers and refrigerated them for another day.  I made a few minor adjustments on this one because I was missing a couple of ingredients she had suggested so I sort of combined a couple of her toppings to make one of my own but it turned out just great.

THE GREAT VEGGIE BURGER (The kind that substitutes ground beef)

Make topping (dressing) and put in refrigerator to chill

Topping (sandwich spread)

In a small bowl combine and beat until well blended and spreadable

1 – 3 oz pkg. cream cheese softened

2 Tbsp. Old English Cheese Spread* with pimento and olive

2 Tbsp. milk

1 Tbsp. mayonnaise

1 Tbsp. prepared horseradish

1 Tbsp. finely chopped celery

1 Tbsp. finely chopped green bell pepper

1/2 tsp. sugar

Dash of salt

Dash of ground black pepper

Build your Great Veggie Burger

Grill your veggie burgers until done but not dry (I use Morning Star* brand)

Lightly toast your sandwich buns (I use whole grain)

Mix 4 Tbsp. butter or margarine with 2 Tbsp. finely chopped pine nuts or walnuts

Lightly spread this butter mixture on both top and bottom bun

Spread some of your prepared topping on bottom half of bun and top with lettuce leaves and a thin slice of onion. Place your cooked veggie burger on top of onion.  Top with a slice of tomato, 3-4 cucumber slices, slice of cheese of choice (I used Monterey Jack) add a few more lettuce leaves; spread a little of your topping mixture on top half of bun and place on top of your sandwich.  This was so really good; so good I ate two.  Then I took a walk because I was stuffed. 

I just said at the beginning of this article to not over indulge but I confess sometimes I do.  One is really enough.  I really like veggie burgers even though I am not a strict vegetarian.

When it comes to the backyard barbecue or cook out it doesn’t have to just be hamburgers, hot dogs or grilled chicken.  The vegetarian burgers are wonderful and make a great sandwich.  Almost any topping compliments them and you can get really creative and have a tasty and healthy meal.  Summertime just lends itself to sandwiches and creative cooking.  Have fun and don’t be afraid to get a little creative when it comes to the sandwich.  Just remember, there is a rule; if you make it, you eat it.  My mom said so

It’s a vegetable, well technically it is a fruit but it can also take the place of pasta.

Spaghetti squash is really fun to eat and it is good for you.  It is one of the early autumn squashes that come into season later than the yellow crook-neck and zucchini but is ready for harvest just a little ahead of the other winter squash varieties like acorn or butternut. 

This squash got its name because its stringy flesh resembles spaghetti or linguini noodles and you can use it in much the same way; serve it with butter, salt and pepper and a sprinkle of grated cheese, salsa, marinara sauce or spaghetti sauce…it is a very versatile squash.  However, I like spaghetti squash best just tossed together with other vegetables and a crumble cheese like feta cheese. 

Just plain, spaghetti squash is rather bland like the early squashes but when you dress it up a little it is really delicious and it is good for you.  It is low in calories and carbohydrates, is vitamin rich with the B vitamins, vitamin A, beta-carotene, and antioxidants and it is high in fiber.  We all need more fiber in our diet than what we normally get.

There are umpteen ways you can serve up spaghetti sauce.  You can boil it, fry it, broil it, grill it and bake it.  Baking it is my preference and then toss it like a hot salad with other vegetable and cheese.  Here is how I fix spaghetti squash.

Preheat oven to 350 degrees

Lightly grease a baking sheet

Take 1 spaghetti squash and cut it in half lengthwise and scoop out all the seeds

Place the squash cut side down on the baking sheet and bake at 350 degrees for 30 to 35 minutes or until a sharp knife can be easily inserted into the thickest part of the squash.  Remove from oven and set aside.  Cool until you can handle the squash without getting burned.

While your squash is cooling some place a skillet over medium high heat

Add

2 Tbsp. olive oil to the pan and sauté

1 large clove garlic minced

1 medium onion chopped medium fine

1/2 cup chopped mushroom pieces

1/4 cup thinly sliced celery sliced crosswise (slice it thin)

1 Tbsp. finely chopped green bell pepper

As soon as the onion starts to turn transparent

Add

1 cup arugula coarsely chopped

1 cup diced fresh tomato

Toss together and sauté until arugula is wilted (about 1 to 2 minutes just long enough for the tomato to warm and the arugula to wilt.)

Use a large spoon and scoop out the pulpy flesh from your cooked squash and put in a serving bowl, toss with sautéed vegetables adding

3 Tbsp. sliced ripe (black) olive

1 Tbsp. fresh basil chopped

1/2 to 3/4 cup crumble cheese (I like to use Feta cheese)

Salt and pepper to taste

Serve with lightly toasted garlic bread and your favorite beverage. This goes wonderful with grilled chicken breast or white fish.

TUNA JACK QUESADILLA

In a small mixing bowl combine

1 – 5 oz cans solid white tuna; drained and flaked

2 Tbsp. finely chopped cucumber

1 Tbsp. finely chopped onion

1 Tbsp. finely chopped celery

1/8 tsp. cayenne

Mix well to combine

Divide tuna mixture evenly spread over 2 – 8” flour tortilla topped with shredded or thin sliced Pepper Jack cheese

Top tuna layer with thin sliced fresh tomato and another layer of Pepper Jack cheese

Place another flour tortilla on top

Grill 3 to 4 minutes on each side or until cheese is melted and tortilla is a light golden brown.  Remove to plate and cut into wedges.  Serve with salsa and sour cream and a green leafy salad on the side.