Fast and Fabulous Vegetable Frittata

I don’t do omelets, but I make a mean frittata.

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8 large eggs

3/4 c. milk

3/4 c. cheese, shredded

salt, pepper, spice mix (to taste)

2 c. chopped broccoli

1/2 c. chopped pepper

3/4 c. chopped mushrooms

Grease large frying pan. Place broccoli and pepper in it with 1/4 c. water and simmer on medium-low heat for 5 minutes or until tender-crisp.  Meantime, mix eggs, milk, cheese,  mushrooms, salt, pepper and spices in a large bowl.  Add to vegetables in frying pan. Cook over medium heat until eggs are almost set, about 8 minutes.  Turn off heat and leave on burner another 8 minutes until eggs are completely set. Serves 4 – 6. Good with a crusty bread and some fruit and perfect for any meal.

Meatless Monday: Veggie Wraps with Mozzarella Cheese

Veggie Wraps with Cheese
Veggie Wraps with Cheese

1 large flour tortilla


Cucumber slices, approximately 8 – 10

1 – 2 large lettuce leaves

1/2 peeled carrot, shredded

Small, thin slices of  cheese (I used mozzarella).

Spread the flour tortilla with mayonnaise.  Add the vegetables and cheese down the middle of the tortilla.  Be careful not to overstuff the tortilla as I did – it makes for messy eating!  Roll up tightly and cut in half diagonally.  Serves one.

Meatless Monday: Vegetarian Taco Salad

This recipe serves one.  The ingredients can easily be doubled or tripled.  It’s very versatile too.

Handful of taco chips, placed on a plate.  Break up the taco chips if necessary.

Sufficient quantity of lentils or black beans to cover taco chips (if using canned lentils or beans, drain and rinse well)

Handful of lettuce or spinach, cut up

1 tomato, diced

1/2 pepper, diced

some green onions, chopped

shredded cheese to taste

1/2 sliced avocado

salsa, sour cream

Pile all ingredients on a plate in order given. You could heat the beans / lentils if you wish and sprinkle them with a little chile powder or tex-mex seasoning mix.  To make this with meat, use cooked ground beef or chicken in place of, or in addition to, the lentils or beans.

Vegetarian “Sloppy Joes”

This was last night’s supper.

Vegetarian Sloppy Joe

1 c. green lentils

water to cover

1 28 oz can diced tomatoes

1 c. frozen corn

1 small onion, chopped

1 – 2 T.  Club House Tex-Mex Seasoning

1 tsp. cumin

1 tsp Italian herb mix

Rinse lentils and place in medium sized pot.  Cover with water.  Cook over medium heat until tender, about 30 minutes.  Drain off any water left.  Return lentils to pot.  Add balance of ingredients, mix well, lower heat and cook on low for an additional 10 minutes.  Serve over toasted buns for a vegetarian sloppy joe. Makes lots.

Meatless Monday: Golden Rice Pilaf with Cashews and Raisins

From the Calgary Herald

2 T. oil or margarine

½ c. unsalted cashews

½ c. raisins

½ onion, finely chopped

1 c. long grain rice, rinsed

1 ½ c. chicken stock, heated

½ tsp salt or to taste

1 T. finely chopped fresh parsley or dill

In a medium sauce pan, heat the oil over medium high heat, stir in the cashews and stir until they turn golden.  Stir in the raisins and continue to stir constantly for another minute until they puff up.  Remove raisins and cashews and reserve.  Add the onion and rice to the pan and sauté, stirring until they are golden brown, 5 or 6 minutes.  Stir in the hot stock and salt, if needed, and bring to a boil.  Reduce heat to low, cover and cook 15 minutes.  Turn off the heat, lift the lid and fluff with a fork.  Add the raisins and nuts and cover for 5 or 6 minutes.  To serve, garnish with herbs.  Makes 4 – 6 servings.

Meatless Monday: Potato Party

Have a potato party for supper. Here’s what you’ll need:

4 baking potatoes, scrubbed, pierced with a fork, and wrapped in foil

While the potatoes are baking, assemble toppings. Topping suggestions include:

Toppings: Pre-shredded low fat Cheese, salsa, green onions (chopped), cooked frozen peas (cooked in the microwave with a little water for a few minutes) or other cooked vegetables, chopped red pepper, leftover cooked roast beef, chicken or salmon, deli slices (low sodium and nitrite free if possible) (optional for Meatless Monday), sour cream. This should take very little time to assemble – people can cut their own vegetables and meat and put it on their potato.

Bake potatoes at 350 in oven for approximately 1 hour or until tender all the way through when pierced with a fork. Assemble toppings. Let everyone help themselves to whatever toppings they want. Serves 4. Recipe easily doubles.

Meatless Monday: Almost-Fully-Greek Pasta Salad

(Title explained:  I didn’t have any tomatoes in the house.)

2 c. uncooked penne or rotini pasta

1 c. chopped cucumber

1/2 pepper, seeded and chopped

1/4 c. onion, chopped

1 small can sliced black olives

1 cup feta cheese, crumbled

1 tomato, chopped can also be added


3 T. lemon juice

3 T. olive oil

1 tsp. each oregano and sugar

salt and pepper

Cook pasta according to package directions. In the meantime, cut up vegetables and place in medium size bowl. Add olives. When pasta is ready, drain and rinse well with cold water.   Add to vegetables in the bowl. Combine dressing ingredients in a container and shake to blend.  Pour over salad. Chill a few hours before serving. Serves about 4. May serve more if used as a side salad, rather than a main dish.

Meatless Monday: A to Z Quinoa Salad


2 c. water

1 c. quinoa, rinsed well and drained

1 c. diced zucchini

1 apple, peeled and diced

½ pepper, seeded and chopped

½ c. each sliced almonds, crumbled feta, and raisins


1/3 c. olive oil

2 T. maple syrup

1 T. lemon juice (to assist in keeping the apples from turning brown)

1 T. Dijon mustard

½ tsp. oregano

Salt and pepper

Bring water to a boil. Add quinoa.  Cover and reduce heat to low.  Cook 10 – 15 minutes.  Place in a bowl and add zucchini, pepper, apple, almonds, feta and raisins.  Combine dressing ingredients in a container and shake well. Pour over salad, mix well.  Refrigerate to chill.  Serves 6

Meatless Monday: Grilled Apple and Gouda Sandwich

Red Pepper Jelly or Chutney

4 slices whole grain bread

3 oz. gouda, sliced thin

1 apple, cored & sliced thin

A little margarine or butter

Lightly butter both sides of each sandwich.  Then, spread the condiment (jelly or chutney) on the opposite side of two of the slices of bread.  Arrange cheese and apple on top of bread with the chutney or pepper spread.  Cover with remaining slice of bread. [Butter side up]  Press firmly down.  Repeat with remaining bread, cheese and apples such that you have two sandwiches.  Heat a non stick pan over medium heat.  Cook 3 minutes per side or until golden brown.  Slice and serve.  Makes two sandwiches.

Meatless Monday: Slow Cooker Tomato Sauce

Prep Time – about 25 minutes [excludes pureeing time]

13 Roma Tomatoes, cored, seeded and halved

1 large (28 oz.) can diced tomatoes

1 large onion, chopped

1 pepper, chopped

2 stalks celery, chopped

Spices:  Italian Seasoning, Garlic Powder, Cayenne powder, to taste

Brown onion, pepper and celery in a bit of oil or cooking spray.  Place in cooker along with the prepared fresh tomatoes and the canned tomatoes.  Add spices.  Cook on low for about 10 hours.  If you prefer your sauce “chunky” or want to save more time, leave it as is after cooking.  If you prefer a smoother sauce, puree it a bit with a hand blender or in the blender.  This makes quite a bit of sauce.  It would help to buy a package of pre-chopped peppers and onions if the same is available in your area.