Basic Homemade Vegetable Broth

Basic Homemade Vegetable Broth


2 whole carrots, roughly chopped
2 celery stalks, roughly chopped
1 onion, roughly sliced
2-4 whole peeled cloves of garlic
1/2 of a large green pepper, seeded and roughly chopped
10 mushrooms (any type will work!), rinsed
4-5 small red potatoes, quartered
*** Any vegetables will really work for this broth, use what you have on hand!***

Optional seasonings:
1-2 teaspoons poultry seasoning
Salt-free seasonings such as Mrs. Dash
Salt & Pepper
1 teaspoon thyme
1 teaspoon summer savory
1 teaspoon rosemary
1-2 bay leaves
1/2 teaspoon whole peppercorns
Fresh parsley

Directions:

1. Coarsely chop all vegetables and add to a large stock pot. Also add any optional seasonings that you desire.
2. Add 10-12 cups of water to the stock pot.
3. Bring stock to a rolling boil and then turn heat down to just simmering.
4. Simmer over low heat for 2-4 hours.
5. Taste the stock as it cooks to adjust seasonings until you get the flavor that you desire.
6. Once stock has cooked, let it cool for several hours on the stove top.
7. When cool, strain stock through a very fine sieve to remove all vegetables. You will be left with a very fine tan - brown stock that is absolutely delicious.
8. Some people choose to puree the vegetables that were used in the stock and add then add them back to broth for a creamier texture. You can do this if you choose too. If you want a clear stock, simply use the discarded vegetables for another dish, or add them to your compost.
9. Store cooled broth in glass jars or airtight containers in the refrigerator or the freezer. Will keep for about 2 weeks in the refrigerator and for 6 months in the freezer.

Immune Power Soup

Immune Power Soup

Adapted from a recipe by Jonathan Galland in The
Fat Resistance Diet, by Leo Galland MD
(Broadway Books, 2005).

Simple Solution
This satisfying soup takes the edge off your hunger and is
a great way to get more vegetables into your day.
It only has 90 calories per serving, the ingredients
are known immune-boosters, and it tastes delicious, too.

INGREDIENTS

1 tablespoon olive oil
2 cups carrots, sliced
1 cup celery, chopped
1 cup leeks, chopped
1 cup onion, diced
1 tablespoon fresh ginger, minced
4 cloves garlic, minced
1 cup shiitake mushrooms, finely sliced
1 cup parsley, chopped
1/4 cup fresh basil, chopped
8 cups water
1 teaspoon salt
Freshly ground black pepper, to taste
1/4 cup fresh chives, chopped, for garnish

1. Coat a large pot with olive oil. Add carrot, celery, leek,
onion, ginger and garlic, and sauté for 10 minutes on medium
heat, stirring frequently.

2. Add shiitake, parsley, basil and 8 cups of water. Season
with salt and black pepper. Turn heat to high and bring
to a boil, then reduce heat to medium low and simmer for 20 minutes.

3. Serve in a bowl or mug and garnish with chives.

Serves 5

Veggie Haters Blend

Veggie Haters Blend:

 1 tblsp each savory, garlic, oregano,
basil, thyme, marjoram, black or cayenne pepper (if you like heat),
paprika. Use in 1 tsp amounts.

Roasted Asparagus

ROASTED ASPARAGUS

Yield: 4 servings
Source: "Italian Diabetic Meals in 30 Minutes - Or Less!"
Info: http://diabeticgourmet.com/book_archive/details/73.shtml

INGREDIENTS

- 20 medium-width asparagus spears
- 2 teaspoons olive oil
- 2 teaspoons lemon juice
- Salt and pepper to taste
- 2 garlic cloves, very finely minced

DIRECTIONS

Preheat the oven to 450 degrees F.

Place the asparagus spears side by side in a single
layer on a baking sheet lined with parchment paper
or aluminum foil sprayed with cooking spray.

Combine the remaining ingredients
and sprinkle them over the asparagus.

Roast the asparagus for 10 minutes
until cooked through but crisp.

Nutritional Information Per Serving (5 spears):
Calories: 41, Fat: 3 g, Cholesterol: 0 mg, Sodium: 9 mg,
Carbohydrate: 4 g, Dietary Fiber: 1 g, Sugars: 2 g, Protein: 2 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat

Bobbi's Veggie Alfredo

1 package of spinach pasta or tri-colored pasta
1 pkg frozen sugar snap peas
1 pkg frozen carrots
1 pkg red, yellow and green pepper/onion mix
2 cans water chestnuts, drained and rinsed
1/2 bag frozen green beans
1/2 bag frozen broccoli
2 jars garlic herb light Alfredo Sauce
1 c. fat free plain yogurt

Boil pasta as directed, about 5-7 minutes prior to pasta reaching desired tenderness, add the veggies. When just tender-crisp, drain pasta and veggie mix. Toss with Alfredo sauce and yogurt.

This makes a lot! Could easily be halved

Recipe courtesy of

Bobbi Malcom Schoettle

Apricot Glazed Asparagus

Apricot Glazed Asparagus
The apricot gives the Asian inspired sauce a nice sweetness.

1 lb of asparagus, trimmed
2 TBSP apricot preserves (Can use sugar free)
1 TBSP low-sodium soy sauce
1 tsp minced garlic
pinch kosher salt

Mix preserves, soy sauce, garlic & salt together. Pour over asparagus and toss to coat.

Bake at 400F for 10 minutes on a foil-lined cookie sheet sprayed with cooking spray.

Roasted Vegetable Soup

SOURCE: Lee Ellen Elders

Roasted Vegetable Soup

4 Servings

This delicious, vegetable-filled broth can be served by itself or used as a
base for other soups. The vegetables used in this soup are often just added
to soup liquids for cooking. This recipe oven-roasts them first, enhancing
their flavor. Your kitchen will fill with the aromas of the roasting
vegetables evoking old-fashioned, home-style meals. Comfort food at its
finest.

Ingredients:
3 large carrots, peeled and coarsely chopped
3 stalks celery, coarsely chopped
1 large onion, coarsely chopped
1 tablespoon quality extra-virgin olive oil
8 cloves garlic, chopped
4 cups water
1/4 cup dried mushroom pieces (Italian porcini, if possible)
1/4 teaspoon dried thyme
Salt and black or red pepper to taste

Instructions:
1. Preheat oven to 500 degrees F. Place the carrots, celery, and onion in a
small (8 x 8 inch) nonstick pan or dish with the olive oil. Toss to coat the
vegetables. Bake for 10 minutes.
2. Remove pan from oven, add the garlic, and toss again. Bake for another
10-15 minutes until the vegetables are browned.
3. Remove pan from oven, add 1 cup of water and stir to loosen any
vegetables that may be stuck. Pour this into a pot with the remaining
ingredients. Bring to a boil, reduce heat, cover, and simmer for 30 minutes.

4. Season to taste with salt and black or red pepper, and serve or use as
the base for other soups, stews, or pasta dishes.

Nutritional Information:
Per serving:
92 calories
5 g total fat (1 g sat)
0 mg cholesterol
12 g carbohydrate
2 g protein
3 g fiber
150 mg sodium

Vegetable Puff

This would be good either for breakfast or as a breakfast for
dinner meal

VEGETABLE PUFF

Yield: 6 servings
Source: "1,001 Delicious Recipes for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/22.shtml
Note: Perfect for brunch or lunch,
vegetables are baked with an egg custard.

INGREDIENTS

-  Vegetable cooking spray
-  4 ounces mushrooms, sliced
-  1/2 cup chopped red bell pepper
-  1/2 cup finely chopped shallots
-  2 cloves garlic, minced
-  1 pound broccoflower, cooked, coarsely chopped
-  1 cup finely shredded carrots, cooked
-  2/3 cup frozen corn, thawed
-  2 teaspoons lemon juice
-  3/4 teaspoon dried thyme leaves
-  1/2 teaspoon salt
-  1/2 teaspoon pepper
-  1 cup fat-free half and half or fat-free milk
-  2 tablespoons flour
-  1 cup no-cholesterol real egg product
-  5 large egg whites
-  1/2 teaspoon cream of tartar

DIRECTIONS

Spray large skillet with cooking spray; heat over medium heat
until hot. Saute mushrooms, bell pepper, shallots, and garlic
until tender, about 4 minutes. Stir in broccoflower, carrots,
corn, lemon juice, and thyme; saute 5 minutes. Transfer
mixture to large bowl and stir in salt and pepper.

Whisk half and half and flour until smooth in small
saucepan. Heat to boiling; boil, whisking constantly,
until thickened, about 1 minute. Whisk about half the
mixture into egg product; whisk egg mixture back into
half and half. Stir into vegetable mixture.

Beat egg whites in large bowl until foamy. Add cream of
tartar and continue beating until stiff peaks form; fold
into vegetable mixture. Transfer mixture to a lightly greased
1-1/2 quart casserole. Place casserole in a large roasting
pan on center rack of oven; add 2 inches hot water to pan.

Bake, uncovered, at 375 degrees 35 minutes or until casserole
is puffed and lightly browned on top. Serve immediately.

Nutritional Information Per Serving (1/6 of recipe):
Calories: 133, Fat: 0.5 g, Cholesterol: 0 mg,
Sodium: 359 mg, Protein: 11.8 g, Carbohydrate: 21.2 g
Diabetic Exchanges: 2 Vegetable, 1/2 Bread, 1 Meat

Glaze of Glory Candied Carrots

Glaze of Glory Candied Carrots PER SERVING (1 cup): 94 calories, 1.25g fat, 286mg sodium, 21.5g carbs, 3g fiber, 10g sugars, 1g protein -- POINTS® value 1* Let these babies cook all day! There are carrots, peppers, and onions in a fruity, yummy sauce. All the sweet goodness of glazed carrots without the gooey, gloppy, sugary calories. Ingredients: One 32-oz. bag (about 6 cups) baby carrots 1 onion, sliced 1 red bell pepper, sliced 1 yellow bell pepper, sliced 1/4 cup sugar-free apricot preserves (like the kind by Smucker's) 2 tbsp. brown sugar (not packed) 1 1/2 tbsp. light whipped butter or light buttery spread (like Brummel & Brown) 1 tbsp. cornstarch 1 tsp. cinnamon 1/2 tsp. salt, or more to taste 1/4 tsp. nutmeg Optional: black pepper, cayenne pepper, ground ginger Directions: Place all veggies in the crock pot. In a small dish, combine preserves, brown sugar, butter, cinnamon, salt, and nutmeg. Stir well. Top veggies in the crock pot with this mixture. Use a large spoon to stir the contents of the crock pot up a bit. (Don't worry if the preserves mixture isn't completely distributed.) Cover and cook on high for 3 - 4 hours OR on low for 7 - 8 hours, stirring occasionally (if you're around to do it; if not, it's okay). Once veggies are cooked, turn off the heat on the crock pot. Give contents a good stir, ensuring that the sauce is evenly distributed. In a small dish, combine cornstarch with 2 tbsp. cold water, and stir until cornstarch has dissolved. Add to crock pot and mix well. Leave pot uncovered for 15 minutes to allow sauce to thicken. Stir and, if you like, add additional salt and optional ingredients to taste. Then enjoy! MAKES 7 SERVINGS SOURCE: HUNGRY GIRL

Italian Layered Salad

Italian Layered Salad

Luscious layers of colorful veggies beg to be munched. This salad comes party-sized for those special occasions.

Prep Time: 20 min

Total Time: 2 hours 20 min

Makes: 16 servings

6	cups bite-size pieces iceberg lettuce (1 pound)
1	bag (16 ounces) broccoli slaw (6 cups)
1	can (15 ounces) Green Giant® garbanzo beans, rinsed and drained
1/2	cup chopped red onion
1	medium red bell pepper, chopped (1 cup)
1	cup mayonnaise or salad dressing
1/2	cup creamy Italian dressing
1/4	cup shredded Asiago cheese (1 ounce)
2	tablespoons chopped fresh parsley

1.	In deep 3-quart serving dish, layer lettuce, broccoli slaw, beans, onion and bell pepper.
2.	Mix mayonnaise and Italian dressing until well blended. Spread over vegetables. Sprinkle with cheese. Cover and refrigerate at least 2 hours until chilled or overnight. Sprinkle with parsley just before serving.

How-To

Iceberg lettuce will keep up to one week in the refrigerator. If you plan to use the lettuce within a day or two, remove the core by striking the core end against a flat surface, then twisting the core and lifting it out. Hold the lettuce head, cored end up, under running cold water to separate and clean leaves, then turn it over and drain thoroughly. Refrigerate in sealed plastic bag or a bowl with an airtight lid.

Nutrition Information:

1 Serving: Calories 185 (Calories from Fat 135); Total Fat 15g (Saturated Fat 3g, Trans Fat ncg); Cholesterol 10mg; Sodium 210mg; Total Carbohydrate 12g (Dietary Fiber 3g, Sugars ncg); Protein 4g Percent Daily Value*: Vitamin A 10%; Vitamin C 76%; Calcium 4%; Iron 6% Exchanges: 0 Other Carbohydrate; 2 Vegetable; 3 Fat Carbohydrate Choices: nc
*Percent Daily Values are based on a 2,000 calorie diet.

SOURCE: bettycrocker.com

Eat Your Veggies Hash Brown Bake

From Healthy Exchanges newsletter  Jan. 2002

"EAT YOUR VEGGIES" HASH BROWN BAKE

2/3 cup Carnation Nonfat Dry Milk Powder
1/2 cup water
1/3 cup Land O Lakes no-fat sour cream
2 teaspoons dried parsley flakes
1/8 teaspoon black pepper
4 1/2 cups (15 ounces) shredded loose-packed frozen potatoes
1/2 cup chopped onion
1 cup shredded carrots
1 cup frozen cut green beans, thawed
1 (2.5-ounce) jar sliced mushrooms, drained
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese

Preheat oven to 350 degrees.  Spray an 8-by-8-inch baking dish with
butter-flavored cooking spray.  In a large bowl, combine dry milk
powder and water.  Fold in sour cream, parsley, and pepper.

Add potatoes.  Mix well to combine.  Stir in onion, carrots, green beans, and
mushrooms.  Evenly spread mixture into prepared baking dish.  Bake 45 minutes.

Sprinkle Cheddar cheese evenly over top and continue baking 10 minutes
or until cheese melts.  Place baking dish on a wire rack; cool 5 minutes.

Divide into 6 servings.  Freezes well.

Serves 6 - Each serving equals:
HE:  1 Ve, 1/2 Br, 1/2 Pr, 1/3 SM, 13 OC
168 Calories, 4g Fa, 10g Pr, 23g Ca, 211mg So, 213mg Cl, 3g Fi
DIABETIC:  1 Ve, 1 St, 1/2 Mt

Potato Tomato Zucchini Pie

Mix together:
3 c. hash brown potatoes, either frozen or home made
1 beaten egg
3 TB. flour
1 c. diced onion
1 TB. parsley

Put in a greased deep dish pie plate

Bake this for 30 min. at 350 degrees

Then top with 3/4 c. grated cheese
2 cups thinly sliced zucchini(as I had yellow zucchini, the color changed, but not the taste)
2 c. thinly sliced tomatoes
1/2 cup. diced onion
3/4 cup grated cheese

Bake for 40 minutes more.

Carrots Supreme

JoAnna M. Lund


Serves 4 (scant 1 cup)

List of Ingredients

• 4 cups sliced carrots
  
• 1/2 cup diced onion
  
• 2 tablespoons Hormel Bacon Bits
  
• 1/4 teaspoon black pepper
  
• 2 tablespoons Cary's sugar-free maple syrup
  

Instructions

1. In a medium sauce pan, cook carrots in boiling water until tender, about 10 minutes. Meanwhile in a large saucepan sprayed with butter-flavored cooking spray, saute onion until temder, about 5 minutes. Stir in Bacon Bits and black pepper. Drain carrots and return to saucepan. Mash well with potato masher or electric mixer. Stir in maple syrup. Add carrots to onion mixture. Mix well to combine. Continue cooking until heated through. Serve at once.
   

Final Comments

Each serving equals:
HE: 2 1/3 Vegetable, 18 Optional Calories
**********************************************************
81 Calories, 1gm Fat, 3gm Protein,
15gm Carbohydrate, 117mg Sodium, 3gm Fiber
**********************************************************
DIABETIC: 2 Vegetable

"Healthy Exchanges Food Newsletter, October 1995, pg. 12"

Paulissa's Veggie Broth

I keep a freezer bag of veggie scraps in my freezer - celery tops, potato skins, onion skins and tops, green pepper portions from when you cut the top off, wilted lettuce, etc. Pretty much anything that isn't spoiled. Leftover veggies that are too few for a serving but you don't want to throw it away either. When the bag gets full, empty it into a pan, cover with some water and simmer until it turns golden broth. Strain the veggie scraps (I put them in the compost heap) and then I freeze the broth to have on hand. No salt, and cheaper than buying it at the store.

Raw Veggie Bars

RAW VEGGIE BARS

1 pkg Pillsbury’s Poppin Fresh Hot White Loaf *
4 oz light cream cheese**
1 C finely chopped broccoli
1/2 C finely chopped tomatoes, peeled and seeded, or finely chopped red
pepper
1/2 pkg ranch salad dressing mix
1 C plain low-fat yogurt
1/4 C sliced green onions
1/2 C grated carrots

Spread Poppin’ Fresh Hot White Loaf on a 9 x 16 inch baking pan.
(Unroll loaf, like you would the biscuits that come in a can. Bake
according to directions and cool. (About 10 - 12 minutes, until
lightly browned.)

Blend thoroughly dressing mix, light cream cheese and yogurt. Spread
on Cooled bread. Press the vegetables into dressing mixture. Chill
and cut into squares.

*I can only find "French Bread" in the Pillsbury products, now - so
that's what I use.

**The original recipe called for light cream cheese that comes in a
tub. I don’t think it’s available that way anymore. Fat-free cream
cheese works very well, just DO NOT use a mixer with it (it will
liquefy). Just cream it in a bowl with a spoon.

24 2-inch bars
Per bar: 54 calories, 1.8 g. fat (30%), 1 g. fiber.

From REACH for Health Cookbook.

Herb/Seasoning Combinations for Veggies

Herb/Seasoning Combinations for Vegetables

By :Chris Rucker and Jan Hoffman

-------- ------------ --------------------------------

Dried beans: sweet basil, oregano, dill savory, sage, coriander, cumin,
garlic, parsley, bay leaf, onion-garlic-bell pepper combinations

Green beans: sweet basil, dill, marjoram, rosemary, thyme, oregano,
savory, onion-garlic-bell pepper combinations

Lima beans: sweet basil, chives, marjoram, savory, onion-garlic-bell
pepper combinations

Beets: tarragon, dill, sweet basil, thyme, bay leaf, cardamom seed

Broccoli: tarragon, marjoram, oregano, sweet basil, "cheese" sauces
(made
with Nutritional yeasts)

Brussels sprouts: sweet basil, dill, savory, caraway, thyme

Cabbage: caraway, celery seed, savory, tarragon, dill, Bakon seasonings
(bacon substitute), onion-garlic-bell pepper combinations

Carrots: sweet basil, dill, marjoram, thyme, parsley, coriander

Cauliflower: sweet basil, rosemary, savory, dill, tarragon, "Cheeze"
sauces, onion-garlic-bell pepper combinations

Cucumbers: tarragon, sweet basil, savory

Eggplant: sweet basil, thyme, oregano, rosemary, sage, "cheeze" sauce,
onion-garlic-bell pepper combinations

Fruit salad: mint, rosemary, lemon balm, coriander

Green salads (dressings): sweet basil, parsley, chives, tarragon, lemon
thyme, dill, marjoram, oregano, rosemary, savory, mint

Onions: oregano, thyme, sweet basil

Peas: sweet basil, mint, savory, oregano, dill, onion-garlic-bell pepper
combinations

Potatoes: dill, chives, sweet basil, marjoram, savory, parsley, "cheeze"
sauce, onion-garlic-bell pepper combinations

Spinach: tarragon, thyme, oregano, rosemary

Squash: sweet basil, dill, oregano, savory, Italian seasoning,
onion-garlic-bell pepper combinations

Tomatoes: sweet basil, oregano, dill, savory, parsley, bay leaf

Source:
"The Seventh Day Diet"
Copyright:
"1991"

Potluck Veggie Casserole

POTLUCK VEGETABLE CASSEROLE

1 (17 oz.) can whole corn (rinsed and drained) or frozen corn
1 (10 oz.) pkg. frozen cauliflower, cooked
1 (10 oz.) pkg. frozen, cut broccoli, cooked
1 (4 oz.) can sliced mushrooms ( rinsed and drained)
1 (17 oz.) can cream style corn
2 c. shredded Swiss cheese
1 (10 3/4 oz.) can reduced sodium condensed cream of celery soup
2 tbsp. butter or margarine
1 1/2 c. soft bread crumbs

Drain whole corn, cauliflower, broccoli, and mushrooms. Cut up large
pieces of cauliflower. Combine with all other ingredients. Put in 12 x 7
1/2 x 2 inch baking dish. Melt butter and toss with crumbs. Sprinkle on
top and bake, uncovered, for 30-35 minutes at 375 degrees or until hot
throughout and top is golden. Makes 12-15 servings.