Gourmet Green Beans

2 1/2- 3 lbs green beans, trimmed
1 lb cremini mushrooms, sliced
6 cloves garlic, minced
3 T soy sauce
1 T agave
black pepper, to taste
1/3 cup chopped walnuts, or dry-toasted slivered almonds
juice and zest of 1 small lemon or 2 T lemon juice

• Boil green beans for 15 minutes, drain, and set aside
• Saute mushrooms in soy sauce, until little liquid is left
• Add garlic, agave, and black pepper and continue to heat
• When there is almost no liquid left, add nuts
• Continue to heat for about three minutes, stirring constantly
• Add green beans and lemon juice, mixing until evenly coated

Amazing, Cholestrol-free, Low-Fat Potato Kugel

6-8 medium-sized yukon gold potatoes, peeled and grated with shredding blade
4 potatoes, peeled and pulsed very fine with the chopping (s) blade
2 onions, grated
4-6 flax seed eggs- (golden flax seeds work better than the dark ones in this recipe)
1 tsp salt
1/2 tsp black pepper
1 tsp baking powder

• Preheat oven to 375 
• Using a strainer, allow potatoes to drain as much liquid as possible
• Combine all ingredients and mix well
• Pour into a 9x13 (coated with cooking spray) pan, or divide into two 8x8 pans
• Smooth out the top and coat lightly with cooking spray
• Bake for 1 hour and 15 minutes
• Broil for another 5 minutes to crisp the top (optional)

Healthy Coleslaw

1 14 oz bag classic coleslaw mix
1 red pepper, diced
1/2 cup thinly sliced green onion
1/2 cup cashew mayo
1/4 tsp black pepper
3/4 tsp salt
1 tsp onion powder
2 T apple cider vinegar
1 T agave

• Combine coleslaw, pepper, and green onion in a large bowl
• Mix the remaining ingredients in a separate bowl, until smooth
• Pour dressing over coleslaw mixture and toss to coat

Sliced Potato Bake

8 yukon gold potatoes, peeled and sliced
3 T onion soup mix or chicken broth powder or a combo of both
1 tsp sugar
1/2 cup vegetable broth
salt and pepper

• Place potatoes slices together vertically to fit in a 9 inch square pan
• Season potatoes with salt and pepper, to taste
• Mix powder or soup mix with vegetable broth
• Pour mixture over potatoes covering them evenly
• Bake covered at 375 for 1 hour
• Uncover and bake for another 25 minutes or until there is little or no liquid left

Corn Salad

2 15 oz cans corn, no salt added
8-10 oz cherry or grape tomatoes
2 stalks celery, chopped
orange or red pepper, diced
1 english cucumber, diced
1/2 small red onion, minced
3 T white wine vinegar
1 T sugar
1/2 tsp salt
1/4 tsp black pepper
1 tsp dill
1 tsp parsley

• Mix vinegar, sugar and spices and set aside
• Mix corn with prepared veggies
• Drain any excess liquid from bowl
• Add vinegar mixture and mix well
• Refrigerate for at least and hour before serving

Fat Free Cajun Sweet Potato Fries

3-4 large sweet potatoes, cut into fries - with skin on (not too thin)
1 tsp salt (optional)
3 tsp garlic powder
3 tsp paprika
3 tsp oregano
1/4 tsp black pepper
1/4 tsp cayenne pepper, or to taste

• Place sweet potato fries on a cookie sheet lined with parchment paper, or on a large pan sprayed lightly with cooking spray
• Mix spices together and sprinkle generously over fries, using about half the mixture
• Bake at 425 for 20 minutes
• Flip the fries, sprinkle more spice, and bake for an additional 15 minutes
• If there is leftover spice mixture, it could be mixed with mayo or ketchup for a delicious dipping sauce

Deviled Potatoes

8-10 red potatoes, cut in half lengthwise
4 T cashew mayo
1 T mustard
1 T minced onion
1/2 tsp garlic powder
2-3 dashes hot sauce
dash turmeric
black salt, to taste (optional)
salt and pepper to taste
paprika

• Cut potatoes in half and place face down on a non-stick or lightly greased pan
• Bake at 350 for 45 minutes, until soft
• When potatoes have cooled off slightly, scoop out some of the inside of each potato, and place in a medium size bowl
• Mash the potatoes well and add the remaining ingredients except paprika
• Mix well, until smooth
• Fill each potato with some of the mixture 
• Sprinkle with paprika and serve warm

Cranberry-Apple Crisp

 4-6 Gala apples, peeled and thinly sliced
1 cup cranberry sauce
1 T brown sugar
1 T maple syrup
1/4 cup nut butter
1 1/4 cup oats
2 T potato or corn starch or flour
1 tsp cinnamon

• Slice apples, place in large bowl
• Pour cranberry sauce over apples and mix until coated
• Place cranberry apple mixture in 8x8 square dish, press down to fit into the pan
• mix remaining ingredients well
• Add non-dairy milk or water until topping is a good consistency 
• Spread mixture over apples evenly
• bake uncovered at 350 for 45 min

Cauliflower Zucchini Quinoa

3 cups Quinoa
1 onion, chopped
2-4 cloves garlic, minced
1 Zucchini, finely chopped
3 cups frozen cauliflower
1 15 oz can tomato sauce
1/2 tsp dried basil
1/2 tsp dried oregano
salt and pepper, to taste

• Rinse quinoa, and place in rice cooker
• Add boiling water up to sushi rice line #3
• Add remaining ingredients, stir and set to cook

Mushroom Rice Pilaf

3 cups brown basmati rice
1 onion, chopped
2-4 cloves garlic, minced
3 celery stalks
1 8 oz pack white button mushrooms, diced
1 T soy sauce
1 T balsamic vinegar
1 T sweet red wine
salt and black pepper, to taste

• Rinse rice well and place in rice cooker
• Add boiling water up to the brown rice line #4
• Add remaining ingredients, stir and set to cook

Low-Fat Creamy Mashed Potatoes

8-10 medium Yukon Gold potatoes, cut  into chunks
1 cup almond milk (or any non-dairy milk)
Seasoned Salt, to taste
Black Pepper, to taste

• Place potatoes in a large pot and cover with water
• Bring to a boil, and then simmer for about 10 min until potatoes are just cooked through
• Drain out all the water, and add the milk and seasoning
• Mash well until a smooth, creamy texture is reached, adding more milk if needed

Tomato Quinoa

1 15 oz can diced tomatoes
1 small onion, chopped
1 cup quinoa
garlic powder
basil
oregano
black pepper
salt
1 ½ cups water

• "saute" tomatoes and onions for 5- 10 minutes on medium heat
• add quinoa and water
• bring to a boil and then simmer on low heat for 20 min
• leave covered for 5 minutes after flame is turned off
• add spices, and mix well

Roasted Veggies

2 large onions, cut into wedges
3 yellow squash, cut into strips
2 zucchini, cut into strips
2 red peppers, sliced
1 yellow or orange pepper, sliced
10 medium mushrooms, sliced
1 head garlic
all-purpose vegetable seasoning
salt, pepper

• place all veggies except garlic in a large pan
• add spices and mix well
• cut the ends of the head of garlic and wrap the garlic in tin foil, leaving one end open
• spray open end lighlty with cooking spray
• place garlic in the middle of the veggies
• spray veggies lightly with spray
• bake uncovered at 350 for 2 ½ hours
• squeeze garlic out of peel, and mix into roasted veggies

Roasted Potatoes

4-6 medium potatoes
garlic powder
onion powder
paprika
black pepper
salt
cayenne pepper (optional)

• cut potatoes into wedges
• spray lightly with cooking spray
• add spices to taste, toss to coat
• bake covered at 400 for 1 1/2 hours
• uncover, respray, and bake for an additional 25-30 min

Quinoa and Black Beans

¾ cups quinoa
1 ½ cups vegetable broth or water
1 small onion, chopped
1 tsp garlic powder
1 tsp cumin
¼ tsp cayenne pepper
1 T dried cilantro
salt, pepper
1 cup corn
2 15 oz cans black beans, rinsed and drained

• place quinoa, onions, garlic powder, cumin, and cayyene pepper in pot
• cover with broth and bring to a boil
• cover pot and simmer for 20 min
• mix in corn, beans, and cilantro
• season with salt and pepper

Baked Brown Rice

1 ½ cups short grain brown rice
2 ½ cups water
1 tsp salt (optional)

• place rice in 8x8 square pan, or the like
• bring water to a boil
• pour boiling water over rice
• cover tightly with foil 
• bake at 375, in preheated oven for 1 hour