farmers produce


Avocado-Tahini Dip

Avocado-Tahini Dip

1 medium-sized ripe avocado
1/4 cup lemon juice
1/3 cup tahini
1 medium-sized clove of garlic, crushed
1 cup firm yogurt
2 scallions, finely-minced (whites & greens)
salt, black pepper & cayenne to taste

Mash the avocado well with the lemon juice. Add the tahini, and beat for several minutes (either with a fork, vigorously, or with a whisk).
Beat in the garlic and yogurt. Stir in scallions and seasonings.
Cover well and chill.

Bab Ghanouj

Baba Ghanouj

1 large eggplant
3 TB sesame tahini
2 cloves garlic, minced
2 TB nonfat yogurt
1/4 cup parsley, chopped
juice from 2 lemons
1/2 tsp salt
2 TB plus 1 tsp extra virgin olive oil

Cut eggplant in half lengthwise, and place cut side down on a nonstick baking sheet.
Prick with a fork; bake at 350 until soft and wilted, about 20 minutes.
Scoop out pulp into a bowl; add the rest of the ingredients and mash together for a chunky texture or purée in a blender (before adding parsley) for a smooth texture.
Garnish with more parsley, and drizzle with 1 tsp of olive oil.

Serve with warm pita bread or crackers.

Borani Dip or Spread


1 ½ cup fresh spinach, well rinsed, stemmed and chopped
1 cup chopped onions
3 green onions, chopped
1 garlic clove, minced or pressed
¼ cup olive oil
1 tbsp minced fresh dill or mint (1 tsp dried)
½ cup grated feta cheese
2 tbsp plain yogurt
Salt and ground black pepper to taste

In a covered saucepan, cook the still-damp spinach for a few minutes on medium heat, stirring a couple of times, until it is limp but still bright green.
In a colander or sieve, gently press the cooled spinach to squeeze out the excess moisture. Set it aside.
Sauté the onions, green onions, and garlic in the olive oil. When the onions are translucent, stir in the spinach and the dill, and heat for about 2 minutes.
Using a slotted spoon and pressing out any excess liquid, transfer the spinach mixture to a bowl. Stir in the feta and yogurt. Add salt and pepper to taste.
Refrigerate for 1 hour.
Serve chilled.

Carmelized Peppers & Unions

carmelized peppers & onions

2 peppers, cut into strips
2 onions, cut into strips
1 tablespoon olive oil
1 teaspoon butter
1/4 cup red wine (optional)
1 pinch salt
1 pinch ground black pepper
1 pinch dried basil
In a hot saucepan over a medium heat, combine peppers, onion, oil and butter;
saute for 2 minutes. Reduce heat to medium-low and continue cooking,
stirring occasionally, until the onions and peppers soften.
If desired, stir red wine into the vegetables and cook until the wine evaporates;
approximately 30 minutes. Season with salt, pepper, and basil.

Cauliflower Salad

Cauliflower Salad

1 medium cauliflower
1 1/2 cups peppers (any colour)
1 cup diced tomatoes
1/2 cup vinegar (wite or cider)
1/3 cup vegetable oil
1 1/2 teaspoons salt
1/2 teaspoon freshly ground pepper

Cut cauliflower into small florets. Steam until tender-crisp.
Slice peppers into strips.
Combine cauliflower, pepper strips and tomato together in a bowl. Add the vinegar, oil, salt and pepper. Stir gently to mix.
Chill for at least 30 minutes before serving.

Chilled Beet Soup

chilled beet soup

4 medium size beets (shredded or diced)
1 cup onion (diced)
1/2 tsp salt
4 cups water
1 tbsp honey
1 tbsp lemon juice
sour cream or plain yogurt (optional)

bring beets, onions, salt and water to a boil. simmer for 35 minutes.
add the honey and lemon juice - stir well then chill. add a dollop of sour
cream or yogurt to each bowl when serving if desired. for a heartier meal
add 2 cups of diced potatoes.

Cilantro Salsa

Cilantro salsa

Amount Measure Ingredient -- Preparation Method
----------- ------------ -----------------------------------------------
1/2 pound tomatoes -- coarsely chopped
1/2 cup cilantro -- stems removed
1 small green pepper -- seeded
2 cloves garlic -- peeled and smashed
1/2 cup green onions -- diced
1/4 cup vegetable oil
1 teaspoon salt
1 tablespoon lemon juice

Combine tomatoes, green pepper, garlic, and green onions in a 4 cup glass measure or other large microwave safe container. Cover with plastic wrap and cook for 2 to 3 minutes depending on your microwave power. Scrape into blender or food processor, add remaining ingredients and puree. Adjust amount of lemon juice and salt to your taste. This can also be made on the stove top by simmering the first 4 ingredients for about 5 minutes, place in blender and add the rest of the ingredients and puree.

NOTE: This freezes very well and is wonderful on pasta, chicken, fish and polenta; or as a dip for crudites or chips. It was originally designed as a salad dressing, in which case add 1/3 cup of water to thin it down.

Classic Pesto

Classic Pesto

1 1/2 cups packed fresh basil leaves
3 cloves garlic
3/4 cup grated Parmesan cheese
1/3 cup olive oil
1/4 cup pine nuts
1/2 cup chopped fresh parsley (optional)

combine basil, garlic, parmesan cheese, olive oil, and nuts in the bowl of a food processor or blender. blend to a smooth paste. add parsley if desired. serve with your favourite pasta or as a pizza sauce base.

Creamy Broccoli and Carrot Slaw


3 tablespoons mayonnaise
1 1/2 tablespoons fresh lemon juice
1 1/2 teaspoons grated onion
1 1/4 teaspoons coarse-grained Dijon mustard
1 1/4 cups chopped broccoli
3/4 cup shredded peeled carrots
Combine mayonnaise, fresh lemon juice, onion and mustard in medium bowl; whisk to blend.
Add broccoli and carrots; toss to coat. Season slaw to taste with salt and pepper. Refrigerate to blend
flavors, about 20 minutes

Golden Pear & Yam Soup

golden pear & yam soup

1 1/2 cups peeled chopped yams
3 cups water
1 3 inch stick cinnamon2
1 tsp salt
2 pears, peeled & cored & cut into thih slices
1 tbsp butter
1/4 cup dry white wine
1/3 cup cream, milk, or soy milk
a few dashes ground white pepper

place yams in large saucepan with water, cinnamon stick & salt. bring to a boil, cover & simmer until tender (about 15 minutes). remove & discard cinnamon stick. set aside.
in heavy skillet, saute pears in butter for 5 minutes over medium heat, stirring frequently. add wine, cover & simmer for 10 minutes. puree all ingredients until smooth then transfer to a heavy soup pot. add cream & sprinkle in the white pepper. heat gently before serving (don't cook it or let it boil). enjoy!

Green Bean-and-Feta Saute

Green Bean-and-Feta Saute

1 tbsp olive oil
2 cups cut green beans
½ cup chopped onion
dash of crushed red pepper
½ cup drained canned quartered artichoke hearts
¼ cup vegetable broth or water
2 tsp lemon juice
2 tbsp finely crumbled feta cheese
Heat the oil in a large skillet over medium-high heat. Add green beans,
onion, and crushed red pepper; sauté 3 minutes. Add artichokes and broth;
cook until liquid is reduced to 2 tablespoons (about 30 seconds). Stir in lemon
juice; sprinkle with cheese.

Grilled Eggplant

Grilled Eggplant

1 eggplant
2 tablespoons olive oil
1 teaspoon minced garlic
salt and pepper, to taste

Wash eggplant and pat dry. Cut into quarters. Lightly coat with olive oil, garlic, and salt and pepper (or Mrs. Dash mixed spice - i've heard that's pretty good, too!). Prepare fire for direct-heat cooking.
When fire is ready, place eggplant over direct heat and close lid. Turn several times during cooking. Eggplant should be done in about 5 minutes.

Hawaiian Spanish Salad

Hawaiian Spinach Salad

2 cups spinach (washed, dried and torn into bite-size pieces)
1/2 cup pineapple chunks (well drained)
1/3 cup pine nuts
1/4 cup sesame oil
1/4 cup simulated bacon bits

heat sesame oil in skillet and stir in bacon bits and pine nuts.
stir mixture until pine nuts and bacon bits are well coated and warmed through (1 - 2 minutes). toss spinach, pineapple and sesame oil mixture until spinach is coated and pineapple distributed throughout.
serve immediately!

Hot & Spicy Potato Salad

Hot & Spicy Potato Salad

6 small red potatoes with skins cooked just until tender
1 cup green beans, stems removed, cut in half diagonally
1/3 cup chopped onion
1/3 cup ripe, pitted black olives
1/3 cup olive oil
3 tbsp sherry
2 tbsp cider vinegar
¼ cup crumbled feta or blue cheese
¼ tsp worcestershire sauce
¼ tsp salt
coarsely ground black pepper
½ can anchovy fillets with oil drained (optional)
cut cooked potatoes into bite size pieces. steam green beans until tender crisp (4 minutes) then plunge immediately
into cold water and drain thoroughly. combine potatoes, beans, onions and olives - chill for about 2 hours.
combine dressing ingredients in blender and process until smooth. pour over chilled potato mixture and toss gently to coat.

Kale & Potato Gratin

kale & potato gratin

1 1/4 lbs potatoes peeled & cut into 1/8 inch thick rounds
1/2 cup onion sliced into 1/3 inch rounds
1 large bunch kale, stemmed & washed
1 tbsp butter, cut into pieces
1/2 tsp dried tarragon
1/4 tsp salt
1/8 tsp ground black pepper

preheat oven to 350 & butter a 2 quart gratin dish. steam kale 8 - 10 minutes until almost tender. drain and let stand until cool enough to handle.
press out excess water and coarsely chop. build alternating layers of potato, onion rings and kale in the dish, starting & ending with potatoes. dot each onion layer with butter, tarragon, salt & pepper. pour milk or substitute over the layers. cover & bake until potatoes are tender and almost all the liquid is absorbed, 30 to 45 minutes. broil, if desired, to brown the top.

Mandarin Salad

mandarin salad

3 mandarin oranges, (peeled and sectioned)
1 head romaine lettuce
2 green onions
1 1/2 tbsp grated sunchokes

prepare above ingredients in the manner of your choice :)

1/3 cup oil (your choice - i like essential balance organic oil blend)
1/3 cup mayo or salad dressing
1/3 cup lemon juice
1 tsp pepper
1 tsp dried lemon peel (optional - for added zestiness!)
1/2 tsp salt

combine above ingredients; whisk or shake well. pour over salad & serve immediately! enjoy - this salad rocks! (especially with the fresh mandarins)

Moosewood's Cauliflower Cheese Pie



1 tb Olive oil
1 c Green onion, finely chop
2 Cloves garlic, finely chop
Salt & pepper to taste
1/2 ts Dried basil
1/2 ts Dried thyme
1 Med. cauliflower, coarsely chopped
1 c Grated Cheddar cheese
2 Eggs
1/4 c Milk
Paprika (for sprinkling)

Butter (for greasing pan)
2 c grated raw potato
1/4 c grated onion
1 egg, lightly beaten
1 ts salt
1 tb flour
Olive oil (for brushing)

POTATO CRUST: 1. Set the oven at 400F. Use butter to grease a shallow 9 inch baking dish. 2. In a mixing bowl, combine the grated potato, onion, egg, salt, and flour. Transfer the mixture to the buttered pan and pat it down with a rubber spatula. 3. Set the pan in the hot oven and bake for 30 minutes. Brush the crust lightly with olive oil, return the pan to the oven, and bake for 10 minutes more. Set the pan aside. 4. Turn the oven temperature down to 350F. FILLING: 1. In a saute pan, heat the olive oil until it is hot. Add the onion, garlic, salt pepper, basil and thyme. Saute over medium heat for 8 minutes or until the onions are translucent. Stir in the cauliflower and cook for 5 minutes more. 2. Spread half of the cheese on the potato crust. Spoon the sauteed vegetables on top, then sprinkle those with the remaining cheese. 3. In a small bowl beat together the eggs and milk, and pour this over the vegetables. Sprinkle with paprika and transfer to the oven. 4. Bake the cauliflower for 35 minutes or until the custard is set and the top is browned. Serve at once with a salad and crusty bread.

Mustard Greens With Lentils

Mustard Greens With Lentils

1 bunch mustard greens 2 tbsp minced onion
1 quart water 3 tbsp water
1 cup dried lentils 2 tbsp olive oil
3 cloves garlic (halved) 1/2 tsp salt
1 bay leaf 1/4 tsp pepper
1/4 cup balsamic vinegar 1/2 cup crumbled feta cheese

Remove stems from mustard greens. Wash leaves thoroughly, pat dry and coarsely chop. Bring water to a boil in large pot. Add mustard greens; cover and cook 7 minutes. Drain greens, reserving cooking liquid. Rinse greens under cold water; drain and pat dry. Return cooking liquid to pan. Add lentils, garlic, and bay leaf; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until lentils are tender. Drain; discard cooking liquid, garlic, and bay leaf. Combine mustard greens and lentils in a bowl. Combine remaining ingredients except feta cheese in a small bowl, and stir well with a wire whisk. Pour dressing over greens mixture, tossing gently to coat. Sprinkle with feta cheese.

Oil's Veggie Pate

oli's veggie pate

1 cup ground sunflower seeds 1/2 cup celery - chopped
1/2 cup whole wheat flour 2 tbsp lemon juice
1/2 cup nutritional yeast 1/3 cup olive oil
1 cup onion - chopped 1 1/4 cup boiling water
1 cup potato - grated 1 tbsp tamari or soy sauce
1/2 cup carrot - grated 1 tsp each - garlic powder, thyme,
basil, sage, cumin, salt

mix together and place in loaf pan (greased) and bake for 1 hour at 350 degrees. this is yummy served cold as a spread on sandwiches (my preference is toasted!) with sprouts & cheese. or it can be served as a dip with chopped veggies.

Oranghetti Squash

oranghetti squash

2 tbsp olive oil
2 tbsp soy sauce (or tamari or braggs)
2 tbsp honey (or brown sugar or maple syrup)
2 cloves garlic, minced
1/4 tsp ground ginger (1/2 tsp minced fresh)
ground black pepper

cut squash in half and scoop out seeds. bake cut side down on a rimmed baking sheet. add 1/4 inch water to the pan and cover the pan with aluminum foil. bake at 400 degrees until tender when pierced with a thin skewer. HALFWAY THROUGH BAKING, turn sqush over (open side up). combine the above ingredients then divide between both halves of squash. bake until tender & slightly browned.

Penne with Swiss Chard, Raisins and Pine Nuts

Penne with Swiss Chard, Raisins And Pine Nuts

1 bunch Swiss chard
1/3 cup olive oil
1 onion; chopped
2 cloves garlic; minced
3/4 tsp salt
1/2 tsp pepper
1 pinch hot pepper flakes
1/2 cup raisins
1 tbsp balsamic/red wine vinegar
4 cup penne
1/3 c toasted pine nuts


Separate Swiss chard into ribs and leaves; cut into 1-inch pieces. In large pot of boiling salted water, cook Swiss chard ribs for 7 minutes. Add leaves and cook for 3 minutes. Drain and rinse under cold water; drain and set aside. In large skillet, heat oil over medium heat; cook onion, garlic, salt, pepper and hot pepper flakes for 5 minutes or until softened. Add Swiss chard, raisins and vinegar; toss together. Keep warm over low heat. Meanwhile, in large pot of boiling salted water, cook penne for 8 to 10 minutes or until tender but firm; drain and toss with Swiss chard mixture.
Serve garnished with pine nuts.

Potato-leek soup

potato-leek soup

3 cups potatoes 1 cup milk (soy or rice ok)
3 cups cleaned chopped leeks 1 1/2 tsp salt
1 medium celery stalk, chopped freshly ground black pepper
1 large carrot, chopped OPTIONAL: snippets of fresh herbs
4 cups water (thyme, marjoram, basil)

scrub potatoes & cut them into 1-inch chunks. place them in a soup pot or dutch oven with the leeks, celery, carrot, water and salt. bring to a boil, cover, and cook until potatoes are tender (about 20 minutes). remove from heat and let it cool until it's no longer to hot to puree.
puree the soup in a blender or food processor (you'll probably have to do this in batches.) return the puree to the pot & stir in the milk.
add black pepper to taste, and adjust salt, if necessary. serve hot or cold, possibly topped with a sprinkling of fresh herbs.

Quick Curried Cauliflower Soup


2 tablespoons olive oil
1 large onion, chopped
1 1/2 tablespoons sugar
4 teaspoons curry powder
Cauliflower florets (from 1 large head), chopped
1 1/4 cups potatoes, peeled, diced into 1/2-inch cubes
7 cups low-salt chicken broth
Plain yogurt

Heat oil in heavy large pot over medium-high heat. Add onion and sauté until translucent, stirring often, about 5 minutes. Add sugar and curry powder; stir 1 minute. Add cauliflower and potatoes; stir 1 minute. Add broth and bring to boil. Reduce heat to medium, cover, and simmer until vegetables are tender, about 35 minutes. Working in batches, puree soup in blender. Return soup to same pot and bring to simmer. Season with salt and pepper. Ladle soup into bowls; top with yogurt.



2 tablespoons olive oil
3 cloves garlic, minced
2 teaspoons dried parsley
1 eggplant, cut into 1/2 inch cubes
salt to taste
1 cup grated Parmesan cheese
2 zucchini, sliced
1 large onion, sliced into rings
2 cups sliced fresh mushrooms
1 green bell pepper, sliced
2 large tomatoes, chopped

Preheat oven to 350 degrees F (175 degrees C). Coat bottom and sides of a 1 1/2 quart casserole dish with 1 tablespoon olive oil.
Heat remaining 1 tablespoon olive oil in a medium skillet over medium heat.
Saute garlic until lightly browned. Mix in parsley and eggplant. Saute until eggplant is soft, about 10 minutes. Season with salt to taste.
Spread eggplant mixture evenly across bottom of prepared casserole dish.
Sprinkle with a few tablespoons of Parmesan cheese. Spread zucchini in an even layer over top. Lightly salt and sprinkle with a little more cheese. Continue layering in this fashion, with onion, mushrooms, bell pepper, and tomatoes, covering each layer with a sprinkling of salt and cheese.
Bake in preheated oven for 45 minutes.

Russian Beet Salad

Russian Beet Salad

2 cups beets (washed and trimmed of stems & leaves)
1/4 cup cider vinegar
1 medium clove garlic, minced
1 to 2 tsp honey
1/2 tsp salt
1/2 cup minced red onion
1 medium cucumber, peeled, seeded & minced
2 hard-boiled eggs, chopped (optional)
2 tbsp minced fresh dill (or 2 tsp dried)
1 cup firm plain yogurt (optional)
freshly ground black pepper

place beets in medium-large saucepan - cover with water and bring to boil.
cook for 25 minutes or until tender. meanwhile combine vinegar, garlic, honey & salt in a medium large bowl. rinse cooked beets under running water and rub off skins. chop into 1/2 inch bits and add them, warm, to the vinegar mixture. stir and let stand 30 minutes. add remaining ingredients, season to taste with pepper, mix well, cover tightly and chill until very cold.

Squash Ideas

Squash Ideas

here are some ideas on how to cook squash.>

last weeks squash (gems) - i know they were hard as a rock - what to do is boil them for a few minutes until they soften up a bit and then cool them off. you will then be able to prepare them to your liking - one suggestion is to cut the top off, place a tsp of butter on the top and then bake them at 300 degrees for about 1/2 hour or so (or on the bbq if you like the added smokey flavour!)

this weeks squash (patti-pan mix - similar to zucchinis) - these are much softer and are fairly easy to prepare - and yes, the skins are good to eat! one suggestion is to cut them into cubes & marinate in olive oil, honey, soy sauce & ginger or garlic (or both) with a hint of cayenne. then you can bake, stir-fry, skewer and roast on bbq..... i tried this last night on the bbq & they were really yummy!

Stir Fried Kale

stir-fried kale

3 tablespoons olive oil
1 onion, chopped
3 cloves garlic, minced
1 cup bread crumbs
1 bunch kale - washed, dried, and shredded

Heat oil over medium-high heat in a large frying pan. Add onions and garlic; cook and stir until soft.
Mix in breadcrumbs, and cook and stir until brown.
Stir in kale, and cook until wilted. Serve hot or warm.

Sweet-tart Beets

sweet-tart beets

2 cups sliced fresh beets
1/2 cup water
2 teaspoons fresh lemon juice
1/2 teaspoon salt
1 tablespoon brown sugar, honey or maple syrup
1 teaspoon cornstarch
1 tart apple, peeled and sliced

In a large skillet over medium heat, combine water, lemon juice, salt, brown sugar and cornstarch; mix well. Cook, stirring, until thickened and clear. Stir in beets and apple. Reduce heat to low and gently simmer for 15 minutes.

Taiwan Cabbage Stir-Fry

Taiwan Cabbage Stir-Fry

Metric INGREDIENT Imperial

125 ml orange juice 1/2 cup
5 ml cornstarch or flour (thickener) 1 tsp
10 ml honey 2 tsp
10 ml soy sauce 2 tsp
10 ml rice vinegar or white wine vinegar 2 tsp
1 ml hot red pepper sauce 1/4 tsp
5 ml each olive and sesame oil 1 tsp
4 small carrots, peeled & thinly sliced 4
250 g bok choy, chopped 8 oz
250 g broccoli, cut into florets 8 oz
1 cooking onion, halved & thinly sliced 1
125 g chard (about 2 large leaves), slivered 4 oz
250 g cabbage (about 5 large leaves) slivered 8 oz
250 g snow peas or sugar snap peas, trimmed 8 oz
5 ml toasted sesame seeds (optional) 1 tsp


In a small bowl; stir together orange juice and cornstarch until
well blended. Add honey, soy sauce, vinegar and red pepper
sauce, stirring to combine. In a large wok or non stick skillet;
heat olive and sesame oils over moderately high heat until hot
but not smoking. Add carrots, bok choy, broccoli, onion,
chard, cabbage and peas; stir-fry for 8 minutes. Stir in orange
juice mixture and cook for 1 minute or until the sauce boils
and thickens. Stir in the sesame seeds if desired. Serve with
grilled poultry or fish and brown rice.

Serves 4

The Enchanted

the enchanted broccoli forest

1 bunch broccoli
1 tbsp butter or olive oil
1 cup chopped onion
3/4 tsp salt
1 large clove garlic, minced
2 tbsp lemon juice
6 cups cooked rice
freshly ground black pepper
cayenne to taste
2 tbsp minced fresh dill or 2 tsp dry
3 tbsp minced fresh mint or 3 tsp dry
1/4 cup minced fresh parsley or 3 tbsp dry
1/2 cup toasted sunflower seeds
1 packed cup grated cheddar or
swiss cheese (optional)
a little melted butter for the top

cook rice first! trim tougt bottoms from broccoli and cut tops into smallish spears of whatever size suits you. steam them until bright green and barely tender. rinse under cold running water, drain well and set aside.
preheat oven to 325. lightly grease a 9 x 13 inch baking pan.
melt butter or heat the oil in a large deep skillet or dutch oven. add onion and salt and saute over medium eat for about 5 minutes or until onion begins to soften. add the garlic and lemon juice, and saute for about 2 minutes longer. stir in the rice, some black pepper and cayenne to taste, the herbs, and the sunflower seeds and cheese. taste to correct salt, if necessary, and spread into the prepared pan.
now for the fun part. arrange broccoli upright in the rice and drizzle with melted butter. cover loosely with foil and bake until just heated through (15 to 20 minutes). serve right away.

Vegetarian Stir Fry

Vegetarian Stir Fry

This is one of those great recipes that you can add in whatever you have on hand. Use any vegetables you like, fresh, canned or frozen, just remember to use a variety! Although tofu is used in this recipe, it can easily be substituted for chicken, beef or pork. Tofu is an excellent protein food and is a great replacement for meat. If you are using tofu make sure to use a firm tofu and marinate it for at least half an hour (i.e. while you prepare the vegetables). Add in your favourite spices or herbs for extra flavour. Enjoy!

Marinade for Tofu
2 teaspoon fresh chopped ginger or ½ teaspoon ground ginger
1 tablespoon chopped mint or coriander, fresh or dried
2 tablespoons soy sauce
2 tablespoons plum sauce
1 tablespoon sweet chilli sauce

Stir Fry
2 teaspoons olive oil
1 cup tofu, chicken, beef or pork, cut into strips
1 onion, cut into wedges
6 cups chopped vegetables (carrots, snow peas, mushrooms, brocbroccoli, celery, baby bok choy)
¼ cup water

Into a flat container mix together the ingredients for the marinade. Add tofu, chicken, beef or pork to marinade, toss to coat and refrigerate for approx 30 minutes. Heat a wok or fry pan until hot, add oil. Add tofu, chicken, beef or pork and marinade and stir fry for 5 minutes, until golden brown. Add onion, stir fry, then add vegetables and stir fry 10 minutes. Serve with noodles, or rice
Per Serve: 1080kJ; Prot 14g; Fat 5g; CHO 27g; Fibre 6g; Calcium 120mg; Iron 3g

Yummy Yammy Pancakes

Yummy Yammy Pancakes

2 cups (packed) coarsely grated yams
¼ cup grated onion
1 to 2 Tbs lemon juice
½ Tsp salt
Black pepper to taste
2 beaten eggs
¼ cup flour
Oil for frying
Toppings: sour cream or yogurt, applesauce

Combine all ingredients and mix well. Heat a small amount of oil in a skillet until it is hot. Use a non-slotted spoon to form thin pancakes, patting the batter down. Fry on both sides until brown, adding small amounts of additional oil, if or as needed. Serve hot, with toppings.

Zucchini Soup

zucchini soup

2 tbsp olive oil
1 cup diced onion
1 cup diced potatoes
2 cups diced zucchini
1/4 tsp dried thyme
1/4 tsp dried rosemary
1/2 tsp dried basil
1/4 tsp pepper
2 cups broth (chicken or vegetable)
1 cup milk (soy milk okay)
1 tbsp soy sauce
4 tbsp chopped fresh dill weed or 2 tsp dried

in a large frying pan saute onion until translucent. add potato, zucchini, thyme, rosemary, basil, and pepper - cook 5 minutes. In a medium-sized cooking pot bring broth to a boil. add zucchini/potato mixture; reduce heat and simmer 15 minutes. When cooked, puree then return to pot, add milk and heat almost to boiling (do not boil!) add soy sauce and stir well. garnish with dill and serve hot or chilled.