MEATLESS MONDAY CROCK POT SWEET POTATOES!

Ingredients:

Instructions:

Cut the sweet potatoes in half. Depending on their size, put either one or both halves on a large sheet of foil.

1. Top each potato with rice, beans, meat (if desired), peppers and onions.
2. Sprinkle with cumin.
3. Top with cheese.
4. Fold foil to make a closed packet around each potato and place in the slow cooker.
5. Cook on low for 4-6 hours.
6. Remove and serve warm. Top with avocado, salsa, lettuce, etc as desired.

7. Ingredients

   sweet potatoes
   cooked rice (or quinoa, wheatberries, etc)
   black beans, cooked
   cooked meat (optional- try chicken, pork, chicken sausage, etc)
   peppers
   onions
   cumin
   shredded cheese
   Additional toppings as desired: avocado, salsa, lettuce, etc

   Instructions

   1. Cut the sweet potatoes in half. Depending on their size, put either one or both halves on a large sheet of foil.
   2. Top each potato with rice, beans, meat (if desired), peppers and onions.
   3. Sprinkle with cumin.
   4. Top with cheese.
   5. Fold foil to make a closed packet around each potato and place in the slow cooker.
   6. Cook on low for 4-6 hours.
   7. Remove and serve warm. Top with avocado, salsa, lettuce, etc as desired.

Ingredients

Instructions

1. Cut the sweet potatoes in half. Depending on their size, put either one or both halves on a large sheet of foil.
2. Top each potato with rice, beans, meat (if desired), peppers and onions.
3. Sprinkle with cumin.
4. Top with cheese.
5. Fold foil to make a closed packet around each potato and place in the slow cooker.
6. Cook on low for 4-6 hours.
7. Remove and serve warm. Top with avocado, salsa, lettuce, etc as desired.

http://www.theleangreenbean.com/slow-cooker-loaded-sweet-potatoes/

Finely chopped cauliflower can be a remarkable nonstarchy side that’s lower in calories and carbohydrate than rice. Or make it a main dish by adding chicken breast, shrimp or tofu.

Prep Time: 15 minutes Cook Time: 13 minutes

Nutrition Facts

Serving Size: 1/2 cup

• Calories80
• Carbohydrate8 g
• Protein3 g
• Fat5 g
• Saturated Fat0.7 g

• Sugars3 g
• Dietary Fiber3 g
• Cholesterol0 mg
• Sodium260 mg
• Potassium360 mg

– See more at: http://www.diabetes.org/mfa-recipes/recipes/2016-3-cauliflower-fried-rice.html#sthash.SSep8QxY.dpuf

Prep Time 30 minutes or fewer:

Equal parts quinoa, millet, and amaranth yield a rich, creamy hot cereal that has endless possibilities. Doctor it up with the flavor suggestions (right), or make it ahead for reheat-and-serve breakfast ease on busy mornings. The ratio used in this basic recipe is 1 cup (total) grains to four cups liquid. To make a batch that stays smooth and creamy for 4 days in the fridge, increase the grain-to-liquid ratio to 1 to 5, or 1 cup grains to 2½ cups milk plus 2½ cups water.

Bitter, sweet and peppery flavors marry well in this confetti-like salad of wintery fruit and vegetables.

Ingredients:

Champagne Vinaigrette

• 1 shallot, peeled and quartered
• 1/4 cup champagne vinegar or white-wine vinegar
• 1/4 cup extra-virgin olive oil
• 1 tablespoon Dijon mustard
• 3/4 teaspoon salt
• Freshly ground pepper to taste

Red & White Salad

• 4 cups thinly sliced hearts of romaine
• 2 heads Belgian endive, cored and thinly sliced
• 1 bulb fennel, trimmed, cored, quartered and thinly sliced
• 1 15-ounce can hearts of palm, drained, halved lengthwise and thinly sliced
• 1/2 head radicchio, cored, quartered and thinly sliced
• 1 cup thinly sliced radishes
• 1 red apple, cored and cut into matchsticks
• Freshly ground pepper to taste

Preparation

1. To prepare the vinaigrette: Combine shallot, vinegar, oil, mustard, salt and pepper in a blender. Puree until smooth. (Whirring this dressing in the blender gives it a creamy consistency. If you don’t have a blender just mince the shallots, then whisk the ingredients in a medium bowl. )
2. To prepare the salad: Toss romaine, endive, fennel, hearts of palm, radicchio, apple and radishes together in a large salad bowl. Add vinaigrette and toss to coat. Season with pepper.

Nutrition

Per serving: 92 calories; 6 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 3 g total sugars; 2 g protein; 3 g fiber; 364 mg sodium; 326 mg potassium.

Nutrition Bonus: Vitamin C (28% daily value)

Carbohydrate Servings: 1/2

Exchanges: 1 1/2 vegetable, 1 1/2 fat

Roasting isn’t usually the first cooking method you think of for cauliflower but the results are quite delicious. The florets are cut into thick slices and tossed with extra-virgin olive oil and herbs. Wherever the flat surfaces come into contact with the hot roasting pan, a deep browning occurs that results in a sweet, nutty flavor.

4 servings | Active Time: 10 minutes | Total Time: 35 minutes

Ingredients

• 8 cups 1-inch-thick slices cauliflower florets, (about 1 large head; see Tip)
• 2 tablespoons extra-virgin olive oil
• 1 teaspoon dried marjoram
• 1/4 teaspoon salt
• Freshly ground pepper to taste
• 2 tablespoons balsamic vinegar
• 1/2 cup finely shredded Parmesan cheese

Preparation

1. Preheat oven to 450°F.
2. Toss cauliflower, oil, marjoram, salt and pepper in a large bowl. Spread on a large rimmed baking sheet and roast until starting to soften and brown on the bottom, 15 to 20 minutes. Toss the cauliflower with vinegar and sprinkle with cheese. Return to the oven and roast until the cheese is melted and any moisture has evaporated, 5 to 10 minutes more.

Nutrition

Per serving : 149 Calories; 10 g Fat; 3 g Sat; 6 g Mono; 7 mg Cholesterol; 10 g Carbohydrates; 7 g Protein; 4 g Fiber; 364 mg Sodium; 490 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 1/2 lean meat, 1 1/2 fat

Tips & Notes

• Tip: To prepare florets from a whole head of cauliflower, remove outer leaves. Slice off the thick stem. With the head upside down and holding a knife at a 45° angle, slice into the smaller stems with a circular motion—removing a “plug” from the center of the head. Break or cut florets into the desired size.

These vegetarian stuffed zucchini are a delicious and hearty meatless Monday meal option, or the perfect side dish to just about any kind of grilled or roasted meat.   It’s a delicious way to get even the pickiest eater to eat their vegetables and this is definitely a recipe you’ll want to make again and again!  Enjoy!

• 2 small to medium zucchini squash
• 2 tablespoons extra virgin olive oil
• ½ cup diced Vidalia or other sweet onion
• 2 medium garlic cloves minced
• 1 cup sweet red pepper ½ inch diced
• 1 cup diced Crimini mushrooms ½ inch diced
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 2 tablespoons fresh chopped parsley
• ½ teaspoon salt
• ¼ teaspoon freshly ground black pepper
• 1 cup panko bread crumbs
• ¼ cup grated Parmesan cheese
• ⅛ cup grated Romano cheese
• Additional grated parmesan to sprinkle over cooked squash

Instructions

1. Preheat oven to 375 degrees
2. Trim stem end from squash. Cut about ⅓ off the top of each squash horizontally. Then cut a small horizontal sliver from the bottom so that the squash will sit flat and not roll. Dice the tops to ½ inch dice and set aside.
3. Using a small paring knife, cut around inside of squash then using a melon-baller, scoop out inside until the squash resembles a canoe. Try not to cut through to the bottom.
4. In a large skillet or frying pan heat the oil over medium heat. Add onion and cook two minutes. Add garlic, red pepper, mushrooms and cut up zucchini tops. Mix to combine and sauté one minute.
5. Remove from heat and mix in oregano, basil, parsley, salt, pepper, crumbs and both cheeses. Mix to combine.
6. Divide the filling between each zucchini boat and press into squash filling and pressing as you fill to hold shape.
7. Bake for 35 – 40 minutes uncovered. Try not to over cook, otherwise the zucchini will start to sag and the filling will not stay in.
8. As soon as they come out of the oven, sprinkle the tops with additional Parmesan cheese and serve.

Grilled Onion Eggplant Sandwiches

Eggplant’s complex, savory flavor is infused with smoke in these mouthwatering grilled vegetable sandwiches. Garlic chile mayo gives the aubergine base a kick, topped with fresh tomatoes, grilled onions and fresh basil. This recipe comes to us from Patricia of Grab A Plate. Serves 4

• 1 small eggplant, sliced into 4 rounds, 1/2 inch thick
• 2 teaspoons salt, divided
• 1 teaspoon ground black pepper
• 1 large white onion, sliced into 4 rounds, 1/4 inch thick
• 2 tablespoons olive oil, divded
• 4 slices crusty bread
• 4 tablespoons lowfat mayonnaise
• 1 1/2 teaspoons garlic chile paste*
• 1 large tomato, sliced into 4 rounds, 1/4 inch thick
• 1 1/2 teaspoons fresh basil, chiffonade

*Garlic chile paste can be found in the condiment or Asian food section of most grocery stores. Your favorite hot sauce mixed with a mashed garlic clove can be substituted as a makeshift garlic chile paste.

Heat a grill to medium.

Lay the eggplant slices on paper towels and sprinkle with 1 of the teaspoons of salt. Let sit for 30 minutes, rinse and pat dry. Drizzle with 1 tablespoon of the olive oil and season with the remaining teaspoon of the salt and the pepper. Transfer the eggplant slices to the grill and cook, turning frequently, for about 15 minutes, or until soft.

While the eggplant begins grilling, pierce the large onion slices lengthwise with metal skewers. Drizzle another tablespoon olive oil over the onions. Add the onions to the grill about 7 minutes after you put the eggplant on.  Cook the onions for 4 minutes, flip and cook 4 minutes more, or until they achieve grill marks.

When the eggplant and onion have finished cooking, remove them from the grill flame. Transfer the crusty slices of bread to the grill and cook for about 2 minutes per side, or until the bread has toasted.

Mix the mayonnaise and garlic chile paste together in a small bowl. Spread about 1 tablespoon per burger on each slice of bread and top with a piece of grilled eggplant. Top the eggplant with tomato, followed by grilled onion. Sprinkle with sliced basil and enjoy.

• Nutrition Information

  Grilled Onion Eggplant Sandwiches

  Servings per Recipe: 4

  Amount per Serving

  Calories:  229

  Calories from Fat:  114

  Total Fat:  13g

  Saturated Fat:  2g

  Cholesterol:  4mg

  Sodium:  1400mg

  Carbohydrates:  27g

  Dietary Fiber:  5g

  Protein:  4g

  Sugars:  7g

It’s hard to enjoy summer without grilling – but it’s easy to enjoy grilling without meat.  In fact, going with veggies on the barbi, or grilling up veggie burgers, will let you enjoy all that delicious smoky flavor you you love without sabotaging your swimsuit diet.

Then there are the health benefits of meatless grilling. Hotdogs unfortunately fall into that ‘processed meat’ category and eating too much processed meat may actually shave years off your life. Also, grilling meat at high temperatures, especially when it’s charred, can release cancer-causing compounds. Meatless grilling lets you avoid all that.

One of the best parts of summer grilling is the endless creativity it makes possible.  Almost anything can go on the grill, from pizza to pound cake, tofu to fruit slices.  So kick-off the summer in style by moving your Meatless Monday out of the kitchen and onto the grill.

To help you with that, we asked a good friend of Meatless Monday, Karen Caplan, President & CEO of Frieda’s Specialty Produce, to give us some tips about grilling fruits and vegetables.  What follows are some smokin’ suggestions from her:

“Grilling brings out the flavors of fruits and vegetables like no other cooking method can. But not a lot of people use the grill for vegetables, let alone fruits! Here are some tricks and tips to make grilling fruits and vegetables a breeze.

Grilling brings out the flavors of fruits and vegetables like no other cooking method can. But not a lot of people use the grill for vegetables, let alone fruits! Here are some tricks and tips to make grilling fruits and vegetables a breeze.

Well-oiled grate: Vegetables and fruits tend to stick to the grate more because of the caramelizing sugars. Brush some oil on the grate or use a no-stick cooking spray before adding your produce to the grill.

Use metal cooling rack as your veggie grill: I learned this tip from one of Alton Brown’s videos, and it works like a charm. Vegetables tend to fall through the grill grate. By putting a smaller grate cooling rack on the grate, you can still get beautiful grill marks without sacrificing too many slices to the fire.

Aluminum foil is your best friend: Vegetable packets are easy to make, cook, and clean up. Add your favorite vegetables onto a piece of aluminum foil, drizzle with some olive oil, and season with salt, pepper, and fresh herbs. Fold up the packet and seal the edges well. Set the packets on the grill and let the vegetables steam themselves. You can do the same with fruits and sugar, and serve over vanilla ice cream.

Skewers can also be your friends: Wooden or metal, skewers make grilling fruits and vegetables easy AND fun! The key is to make sure all the pieces are about the same thickness so they cook evenly. Parboiled fingerling potatoes, pearl onions, shishito peppers, elephant garlic cloves, baby sunburst squash, and zucchini are all wonderful on skewers (it’s important to parboil them first, so they don’t dehydrate on the grill). Pineapple, watermelon, and other melon cubes are all delicious when lightly caramelized.

Try something unexpected: You can put more on the grill than onions, peppers, carrots, and zucchini! Did you know that you can grill leafy vegetables like Belgian endive, radicchio, baby bok choy, and even romaine lettuce? They actually get sweeter when a little charred. You can also grill fava beans in the pods and eat them whole, pods and all. Try avocado halves, grilled right in the skin. As for fruits, have you ever had grilled starfruit? Slice them thick and put them on skewers with other fruits for fun fruit kebabs!