Easy Cheesy Zucchini Casserole

By | posts, side dish, vegetarian, zucchini
DateMonday, April 16, 2012 at 3:09PM

Servings: 4
Zucchini in a creamy, cheesy sauce. Can be served hot or at room temperature. A kid pleaser. Serve with turkey meat loaf or baked chicken for a delicious, low fat, high nutrition dinner.

2 large zucchini
1 cup grated parmesan
1 cup shredded low-fat mozzarella (or white pizza cheese)
4 ounces, 1 cup, or 1 small block of low-fat cream cheese
2 Tbsp olive oil
Salt and pepper to taste
1 Tbsp of flour
1 Tbsp of butter
2 cups of milk, needs to be at least 1% milk.
2 tsp nutmeg

Preheat oven to 325°F. Chop zucchini into bite size pieces. Heat olive oil in frying pan briefly to warm it and then add zucchini. Cook at a high heat, stirring often, until the zucchini begins to get a bit brown (caramelized). Transfer zucchini into oven proof casserole pan. Cut cold cream cheese into small chunks and dot on top. Sprinkle with shredded cheeses. Season with salt and pepper to taste.

In the microwave make the white sauce. Melt the butter and stir in the flour and nutmeg, then stir in the milk and, if you wish, salt and pepper. Heat the sauce on high power for 1 minute and stir it briskly till most of the lumps are gone. Heat it for five more minutes at medium power, stirring every minute or so. Remove from microwave and keep stirring until the mixture appears to be a milk-like cream.

Pour over zucchini and cheese. Bake for 30 minutes. Cool for 15 minutes before serving.

If you don’t have these specific kinds of cheese, use what you have and put them together to make a cup and a half. Low-fat cheese works best so that the casserole doesn’t come out greasy and soupy.

Meg Paccione

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Vegetable Quesadillas

By | corn, posts, side dish, snack, vegetarian
DateMonday, April 16, 2012 at 4:39PM

Servings: 4
Enjoy this healthier version of a classic snack. You can easily add other vegetables that you have on hand.

Nonstick cooking spray
1⁄2 cup chopped green bell pepper
1⁄2 cup corn (fresh or frozen and thawed)
1⁄2 cup sliced green onion
1⁄2 cup chopped tomato
2 Tbsp chopped fresh cilantro
4 (6-inch) flour tortillas
1⁄2 cup shredded reduced fat Cheddar or Monterey Jack cheese

Spray a medium skillet with nonstick cooking spray. Sauté bell pepper and corn until softened, about 5 minutes. Add green onion and tomato; cook for several minutes more until heated through; stir in cilantro. Heat tortillas in a large skillet over high heat. Place equal amounts of cheese and vegetables on each tortilla; fold in half and continue to cook until cheese is melted and tortilla is crisp and lightly browned.

Champions for Change

Potato Saute with Onions and Bell Peppers

By | corn, posts, potatoes, side dish, vegetarian
DateTuesday, April 17, 2012 at 11:01AM

Servings: 4
This recipe is great as a side dish with dinner or for breakfast.

2 cups water
2 large russet potatoes, cleaned and cut in half
1 Tbsp vegetable oil
1⁄2 cup chopped onion
1⁄2 cup chopped green and red bell pepper
1⁄2 cup corn (fresh, canned or frozen and thawed)
1⁄2 cup chopped tomato
1⁄2 tsp oregano
1⁄4 tsp each salt and ground black pepper
1⁄4 cup crumbled queso fresco or reduced fat Monterey Jack cheese

Bring water to a boil in a large pan. Add potatoes and cook until crisp-tender, about 15 minutes. Drain well and cut into bite-size pieces. Heat oil in a large skillet. Sauté onion until golden brown and soft. Add potatoes and bell pepper to skillet and cook over medium- high heat, stirring frequently, until golden brown. Stir in corn, tomato, oregano, salt and ground black pepper. Top with cheese.

Champions for Change

Fresh Fruit Crepes

By | dessert, main dish, peaches, posts, vegetarian

Servings: 6
Serve these crepes for brunch or as a light dessert. Mix up the fruit based on what’s available and in season.


Fruit Topping
1⁄4 cup brown sugar juice of 1 lime
2 cups sliced fresh strawberries
1⁄2 cup fresh peaches

1 cup low-fat ricotta cheese
2 Tbsp brown sugar
1⁄4 tsp cinnamon
6 (6-inch) flour tortillas
2 tsp margarine

Combine brown sugar and lime juice in a small bowl; stir to dissolve sugar. Stir in fruit and set aside. To prepare crepes, combine cheese, brown sugar, and cinnamon in a small bowl. Spoon an even amount of mixture on half of each tortilla; fold over to enclose filling. Melt 1 teaspoon margarine in a large skillet over medium heat. Place 3 of the filled tortillas in the skillet and cook for several minutes on each side until crisp and lightly browned. Repeat with remaining margarine and tortillas. Spoon fruit topping over crepes and serve while hot.

Champions for Change

Asian Broccoli Salad

By | broccoli, cabbage, classroom friendly, posts, salad, snack, vegan, vegetarian

4 heads of broccoli
1 carrot
2 oz sunflower seed
4 oz bok choy or savoy cabbage
1 can mandarin oranges

2 tsp sesame oil
1 Tbsp rice wine vinegar
1 Tbsp tamari/low sodium soy sauce
1 clove garlic
1 Tbsp grated ginger

Cut broccoli into bite sized pieces and blanch in salted hot water and then shock in cold water. Grate carrot and julienne bok choy (or cabbage). Combine with broccoli. Drain liquid from oranges, then mix with vegetables and sunflower seeds.

Complimentary Lesson
Grocery Bag Botany

Corey Ferguson

Zucchini with Garlic and Dried Crushed Red Pepper

By | posts, side dish, vegan, vegetarian, zucchini
DateThursday, April 12, 2012 at 10:30AM

Servings: 1-2

3 Tbsp olive oil
2 pounds zucchini, halved crosswise, each half cut lengthwise into 4 flat slices
4 garlic cloves, minced
1/2 tsp dried crushed red pepper
Salt, to taste
1 Tbsp chopped fresh parsley

Heat oil in heavy large skillet over medium heat. Add zucchini; sauté until slices are light golden and tender, about 5 minutes. Add garlic and red pepper; stir 1 minute. Season to taste with sea salt. Transfer zucchini to serving platter, sprinkle with parsley, and serve. 

Basil and Parsley Pesto

By | gluten free, herbs, posts, vegan, vegetarian
DateMonday, April 16, 2012 at 12:32PM

Servings: 6

1 bunch of basil
1 bunch of parsley
1 clove of garlic
1/4 cup olive oil
Salt and pepper, to taste

Process all ingredients in a blender or chop ingredients as small as possible. Mix together and use on veggies, bread, pasta or any other food that sounds delicious.

Easy Crockpot Applesauce

By | apples, food preservation, posts, potatoes, vegan, vegetarian
DateMonday, April 16, 2012 at 12:47PM

Servings: 4
Good enough to eat alone, or try it on toast, pancakes or fried potatoes.

6 apples
1 cinnamon stick

Peel and core all apples. Cut apples into small chunks. Put apples and cinnamon stick in the crockpot. Turn crockpot on low heat and stir periodically. When applesauce looks ready, turn off and let cool.

For information on safe food preservation techniques see Colorado State University Extension website.

Quick Pickled Green Beans

By | food preservation, gluten free, green beans, posts, side dish, vegan, vegetarian

Servings: 6

1/2 pound  whole green beans
1/2 red bell pepper, cut into strips
1 jalapeño or other hot pepper, cut into strips
1 large clove garlic, cut in half
1 bay leaf
1 cup white  vinegar
1 cup water
1/2 cup apple juice
1 Tbsp sugar
1 Tbsp salt
1 Tbsp whole coriander seeds
1 Tbsp mustard seeds
1 Tbsp whole peppercorns
Dried herb substitutions
2 tsp coriander
2 tsp powder mustard
2 tsp black pepper

Wash green beans; remove stem ends. Place in glass dish just large enough to hold green beans and 2 1/2 cups liquid. Add bell pepper strips, jalapeño, garlic and bay leaf with beans.
Place remaining ingredients in medium saucepan. Heat to a boil; stir to dissolve sugar and salt. Reduce heat; simmer 5 minutes. Pour mixture over green beans, making sure beans are fully submerged in liquid. If not, add additional hot water to cover.
Cover; refrigerate 12 – 24 hours. Remove and discard bay leaf before serving. Flavor improves in 48 hours and beans may be kept refrigerated for up to five days. Remove vegetables from liquid before serving.

Easy Home Cooking Magazine
Adapted by Meg Paccione

For information on safe food preservation techniques see Colorado State University Extension website.

Orzo Salad

By | posts, salad, tomatoes, vegan, vegetarian
DateMonday, April 9, 2012 at 2:00PM

Servings: 2-4

1 box orzo pasta
1 cup diced tomatoes
1 cup sliced green onion
2 cup diced celery
1/2 cup oregano
3/4 cup olive oil
1/4 cup cider vinegar or red wine vinegar
1 Tbsp minced garlic
1 Tbsp dijon mustard
Salt and pepper, to taste

First combine olive oil, mustard and vinegar. Whisk until emulsified. Mince garlic and add it to dressing, season with salt and pepper and whisk mixture together. Cook pasta in boiling salted water until cooked, about 8 minutes. Strain pasta and let cool in large bowl. While pasta is cooling, dice tomato, celery and oregano, slice green onion. Once pasta is cooled, add all ingredients to pasta and mix well. Combine dressing with pasta and mix well. Season and serve.

Corey Ferguson

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