Please add your favorite non-primarian or vegetarian recipes that you like to cook as a maintainer in the comments space below and we will include it on this page.
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Tomato-Walnut Pesto (from the magazine "Taste of Home")
½ cup sun-dried tomatoes (not packed in oil)
½ cup boiling water
2 cups loosely packed basil leaves
¼ cup Parmesan cheese
1 garlic clove, peeled
1/3 cup reduced-sodium vegetable broth (for you non-vegetarians, you can use chicken broth)
¼ cup chopped walnuts, toasted
¼ tsp salt (optional)
1/8 tsp pepper
3 T olive oil
Place the tomatoes in a small bowl; add boiling water. Cover and let stand for five minutes. Place the basil, cheese and garlic in a food processor; cover and pulse until chopped. Add the tomatoes with liquid, broth, walnuts, salt and pepper; cover and process until blended. While processing, add oil in a steady stream. Serve immediately over whole wheat pasta, spaghetti squash, or my favorite, shredded butternut squash.
To make this a Primarian dish, I use spaghetti squash as an alternative to pasta, but lately I’ve liked its sister, the butternut squash, better. To make the squash, peel, deseed, and shred squash. Spray a frying pan with non-stick spray. Add the squash and some minced or diced onions if you like. Sprinkle with some garlic powder. Cook on medium heat until the squash is slightly brown.
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Roasted Tomato and Garlic Pasta (and Pizza) Sauce (Lynn's recipe)
2 pounds Roma or plum tomatoes, halved lengthwise
1 medium onion, peeled and quartered
6 peeled garlic cloves
1 T fresh rosemary leaves (or 1 tsp dried)
1 T fresh thyme leaves (or 1 tsp dried)
1 T balsamic vinegar
1 small can tomato paste
½ tsp salt
1 tsp dried basil
Preheat oven to 375 degrees. Place the tomatoes, onion, garlic, rosemary and thyme on a baking sheet sprayed with non-stick spray. Spray veggies lightly with non-stick spray. Roast for 20 minutes. Flip the vegetables and roast for another 20-25 minutes or until they start to brown. Scrape everything into a food processor fitted with the chopping blade and process until pureed.
Pour contents into a large saucepan. Add vinegar, tomato paste, salt and basil. Simmer for at least 30 minutes. I sometimes go an hour for richer flavor.
This sauce keeps well for a three to four days. In fact, I think it tastes even better the next day. It’s great on pasta, squash and homemade pizza.
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Black Bean Burrito, Indian Style (Send to Lynn by my friend Carol)
4 servings
Ingredients:
1 medium onion cut in half and sliced thin
4 medium cloves garlic, chopped
1 tsp minced fresh ginger or ¼ tsp ground ginger
1½ cups sweet potatoes cut in ½ inch cubes
1 cup green peppers, thin julienne
1 cup red peppers, thin julienne
1 tsp garam masala (A popular Indian spice that can be found in the spice section of your favorite market. It consists of several different spices.)
1 TBS + ½ cup vegetable broth
1 15 oz can black beans, rinsed and drained
*optional 2 oz reduced-fat feta cheese
salt and black pepper to taste
4 whole wheat tortillas
Topping
*(optional) prepared salsa
1 head of romaine lettuce, shredded (remove outer leaves and discard)
Heat 1 TBS broth in a 12 inch skillet coated with cooking spray and sauté onion, garlic, ginger, and peppers in broth over medium heat for about 5 minutes, stirring frequently. Add garam masala, sweet potatoes and mix well. Add 1/2 cup broth and cook covered on low heat for about 10 minutes, or until potatoes are tender.
Add beans. Cook for another 5 minutes and season with salt and pepper.
Place vegetable mixture in tortilla and top with cheese, lettuce and salsa. Roll up and enjoy!
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Lynn’s Chicken Chili
6-8 servings
NOTE: To make this recipe Primarian, limit or eliminate the beans.
I still make this recipe with meat for my family, but I also make a vegetarian version by omitting the chicken and adding 2-3 cups total of roasted diced carrots, zucchini, mushrooms and sweet red pepper. Cut up the veggies into bite-sized pieces, put them on a baking sheet coated with cooking spray, sprinkle with garlic powder and black pepper, and roast in a 400-degree oven for 30 minutes or until brown, flipping once after 15 minutes.
1 pound chicken breasts, cut into bite-sized cubes
1-2 T olive oil
¼ to ½ tsp tarragon
Garlic powder
Black pepper
1 C chopped onion
4 cloves garlic, minced
1½ to 2 T chili powder (use more or less depending on how spicy you like it)
1 t sugar (may need to add a bit more later in the cooking process)
1 t salt
1 t cumin
1 t dried oregano leaves
1 t cocoa
½ t red pepper sauce
28 ounces canned diced tomatoes, undrained (or 5 -6 medium sized fresh tomatoes, skin removed, seeded and diced)
2-4 C vegetable or chicken broth (depends on if you like your chili more like a stew or more like a soup)
2 cans (15 ½ ounces) red kidney beans or black beans or a combination of the two
In a Dutch oven, spray the bottom with cooking spray, add the oil and chicken, then sprinkle the tarragon (or spice of your choice), garlic powder and black pepper over the chicken. Cook on medium high until chicken is brown and slightly caramelized. Remove the chicken and do not clean the pan.
Cook onions and garlic in the same pan. Add remaining ingredients and the chicken, and bring to boil. Reduce heat to simmer and cook for at least an hour. I usually cook it for three hours.
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SuperFoods Rx Blueberry Muffins with Walnuts
(From the book “Superfoods Rx Diet” by Wendy Bazillian and Steven Pratt)
12 servings
½ cup unsweetened applesauce
½ cup plain nonfat yogurt
2 large egg whites
1 large egg
1 tsp vanilla extract
2 T pure maple syrup
½ cup whole wheat flour
½ cup unbleached all-purpose flour
1 cup old-fashioned oats
1 T baking powder
1 tsp baking soda
1 tsp cinnamon
½ cup chopped walnuts
1 ½ cups fresh or frozen blueberries (if frozen, do not thaw)
Preheat oven to 400 degrees. Place muffin liners in pan and set aside (I’ve also made them without papers and just sprayed the tins).
Mix the applesauce, yogurt, egg whites, egg, vanilla and maple syrup together in a large bowl until smooth.
Mix the flours, oats, baking powder, baking soda, cinnamon and walnuts together. Add the blueberries so they are coated with the dry ingredients.
Add the dry mixture to the wet mixture and mix gently, just until the dry ingredients are moistened. Divide the batter among 12 regular muffin cups. Bake for 15-20 minutes or until the tops are dry and golden.
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Vegetables Paprikash
(From the book “1001 Low-Fat Vegetarian Recipes” by Sue Spitler, but modified a bit by Lynn)
4 servings
2 C thinly sliced cabbage
1 C each: sliced onion or leeks, zucchini, carrots, red bell peppers, celery
1-2 cloves garlic, minced
1 ½ C sliced mushrooms
1 medium tomato, chopped
1 T olive oil
3 T flour
2-3 T paprika
¾ C vegetable broth
½ C fat-free sour cream
Salt and pepper to taste
12 oz. no-yolk noodles, cooked and warm OR pita pocket bread
Saute vegetables in oil in large skillet until tender, 5-8 minutes. Stir in the flour and paprika; cook, stirring 1-2 minutes. Stir in broth and heat to boiling; boil, stirring, until sauce thickens, about 1 minute. Stir in sour cream; season to taste. Serve with noodles or stuffed in a pita.
* For my carnivore husband, I add 8 ounces of cubed cooked chicken breast to his portion
