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While the squash is roasting, heat the remaining 1 tablespoon of olive oil in a large skillet over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and cook for an additional 1—2 minutes.
Pour in the crushed tomatoes and add the dried oregano and basil. Season with salt and pepper to taste. Simmer the sauce for 10—15 minutes, stirring occasionally.
Once the squash is done, use a fork to scrape the flesh into strands. Divide the squash strands among serving plates and top with the marinara sauce. Sprinkle with grated Parmesan cheese, if using, and serve hot.
Stuffed bell peppers
Ingredients:
4 large bell peppers (any color)
1 pound ground beef or ground turkey
1 small onion, diced
2 cloves garlic, minced
1 cup cooked rice
1 can (14 oz) diced tomatoes
1 teaspoon dried oregano
1 teaspoon dried basil
Salt and pepper to taste
1 cup shredded mozzarella cheese
2 tablespoons olive oil
Instructions:
Preheat your oven to 375° F (190° C).
Cut the tops off of the bell peppers and remove the seeds and membranes. Place the peppers in a baking dish and set aside.
In a skillet, heat the olive oil over medium heat. Add the diced onion and cook until softened, about 5 minutes. Add the garlic and cook for an additional 2 minutes.
Add the ground beef or turkey to the skillet and cook until it is no longer pink. Drain any excess fat.
Stir in the cooked rice, diced tomatoes (with their juices), oregano, basil, salt, and pepper. Let the mixture simmer for 5—10 minutes.
Spoon the meat and rice mixture into the bell peppers, filling them to the top.
Sprinkle the shredded mozzarella cheese on top of each pepper.
Cover the baking dish with foil and bake for 25 minutes. Then remove the foil and bake for an additional 10 minutes, or until the cheese is melted and bubbly.
Remove the stuffed bell peppers from the oven and let them cool for a few minutes before serving.
Vegetarian moussaka
Ingredients:
2 large eggplants, sliced into 1/4 inch rounds
2 large potatoes, peeled and sliced into 1/4 inch rounds
1/4 cup olive oil
1 large onion, diced
3 cloves garlic, minced
1 red bell pepper, diced
1 zucchini, diced
1 cup diced tomatoes
1 tsp dried oregano
1 tsp dried thyme
1/2 tsp cinnamon
1/4 tsp nutmeg
1/4 cup tomato paste
1/2 cup vegetable broth
Salt and pepper to taste
For the béchamel sauce:
3 tbsp butter
3 tbsp all-purpose flour
2 cups milk
1/4 tsp nutmeg
Salt and pepper to taste
1/2 cup grated Parmesan cheese
Instructions:
Preheat the oven to 400° F (200° C). Place the eggplant and potato slices on a baking sheet, drizzle with olive oil and season with salt and pepper. Roast in the oven for 20—25 minutes, or until tender and slightly browned.
In a large skillet, heat 2 tbsp of olive oil over medium heat. Add the onion and garlic and sauté until softened. Add the bell pepper and zucchini and cook for another 5 minutes.
Stir in the diced tomatoes, oregano, thyme, cinnamon, nutmeg, tomato paste, and vegetable broth. Simmer for 10—15 minutes, until the vegetables are tender and the sauce has thickened. Season with salt and pepper to taste.
To make the béchamel sauce, melt the butter in a saucepan over medium heat. Whisk in the flour and cook for 2—3 minutes, until golden brown. Gradually whisk in the milk and cook, stirring constantly, until the sauce thickens. Season with nutmeg, salt, and pepper. Remove from the heat and stir in the grated Parmesan cheese.
In a greased 9x13 inch baking dish, layer half of the roasted eggplant and potato slices. Top with the vegetable mixture, then layer the remaining eggplant and potato slices on top. Pour the béchamel sauce over the top and spread it out evenly.
Reduce the oven temperature to 375° F (190° C) and bake the moussaka for 35—40 minutes, or until the top is golden brown and bubbly. Allow the moussaka to cool for 10—15 minutes before slicing and serving.
Sweet Potatoes Stuffed with Quinoa and Black Beans
Ingredients:
4 medium sweet potatoes
1 cup quinoa, rinsed
2 cups vegetable broth
1 can black beans, rinsed and drained
1 red bell pepper, diced
1 small red onion, finely chopped
2 garlic cloves, minced
1 teaspoon ground cumin
1 teaspoon chili powder
1/2 teaspoon paprika
Salt and pepper to taste
1/4 cup chopped fresh cilantro
1/2 cup shredded cheddar cheese (optional)
Sour cream or Greek yogurt for serving
Instructions:
Preheat the oven to 400° F (200° C).
Wash the sweet potatoes and pierce them several times with a fork. Place them on a baking sheet and bake for 45—60 minutes or until they’re soft.
While the sweet potatoes are baking, prepare the quinoa. In a medium saucepan, combine the quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15—20 minutes or until all the liquid is absorbed.
In a large skillet, heat some oil over medium heat. Add the diced onion and bell pepper and cook until softened, about 5 minutes. Add the minced garlic, cumin, chili powder, paprika, salt, and pepper, and cook for another 2 minutes.
Stir in the black beans and cooked quinoa, and cook for an additional 5 minutes, stirring occasionally.
Once the sweet potatoes are done, slice them open and fluff the flesh with a fork. Spoon the quinoa and black bean mixture into the sweet potatoes.
If desired, sprinkle the stuffed sweet potatoes with shredded cheddar cheese. Return them to the oven and bake for an additional 5—10 minutes, or until the cheese is melted.
Garnish with fresh cilantro and serve with a dollop of sour cream or Greek yogurt.
This dish is nutritious, vegan-friendly if the cheese is omitted, and makes for a satisfying and delicious meal.
Pasta Shells Stuffed with Spinach and Feta
Ingredients:
20 jumbo pasta shells
2 cups fresh spinach, chopped
1 cup feta cheese, crumbled
1 cup ricotta cheese
1/4 cup grated Parmesan cheese
1 egg
1/4 teaspoon nutmeg
1/2 teaspoon salt
1/4 teaspoon black pepper
2 cups marinara sauce
1/4 cup shredded mozzarella cheese
Instructions:
Preheat the oven to 375° F (190° C). Cook the pasta shells according to package instructions and drain.
In a large bowl, mix together the chopped spinach, feta cheese, ricotta cheese, Parmesan cheese, egg, nutmeg, salt, and pepper until well combined.
Spoon the spinach and cheese mixture into the cooked pasta shells and place them in a baking dish.
Pour the marinara sauce over the stuffed pasta shells, then sprinkle the shredded mozzarella cheese on top.
Cover the baking dish with foil and bake for 25 minutes. Remove the foil and bake for an additional 10 minutes, or until the cheese is melted and bubbly.
Serve the stuffed pasta shells hot, garnished with additional Parmesan cheese if desired.
Risotto with Butternut Squash
Ingredients:
1 butternut squash, peeled, seeds removed, and cubed
1 onion, finely chopped
2 cloves of garlic, minced
1 1/2 cups Arborio rice
4 cups chicken or vegetable broth
1/2 cup white wine
1/2 cup grated Parmesan cheese
2 tbsp olive oil
Salt and pepper to taste
Fresh parsley for garnish
Instructions:
Preheat your oven to 400° F (200° C). On a baking sheet, spread out the cubed butternut squash and drizzle with 1 tbsp of olive oil. Season with salt and pepper. Roast in the oven for 25—30 minutes, or until the squash is tender and lightly browned.
In a large pot, heat the remaining 1 tbsp of olive oil over medium heat. Add the chopped onion and cook until soft, about 5 minutes. Add the minced garlic and cook for an additional 2 minutes.
Stir in the Arborio rice and cook for 2—3 minutes, until the rice becomes translucent around the edges.
Pour in the white wine and stir until it has been absorbed by the rice.
Begin adding the chicken or vegetable broth, one ladle at a time, stirring constantly and allowing the liquid to be absorbed before adding more. Continue this process until the rice is creamy and tender, about 20—25 minutes.
Once the risotto has reached the desired consistency, stir in the roasted butternut squash and Parmesan cheese. Season with salt and pepper to taste.
Chapter 2: Light and Refreshing Options
Quinoa and black bean salad
