Righteous Recipes

By popular request, I’ve created this page of my favorite quick and healthy recipes for you. Keep in mind that as you prepare, cook, and eat your meal, your thoughts and feelings, and the way you focus on your food, has an energetic and physiological impact on your food and how you digest and metabolize. So, cook with love, eat with gratitude, and give yourself some time and space to digest, and watch your mind and body be renewed with these soul foods.

Are you a creative vegetarian cook? Want to share your own favorite recipe ideas? Submit your Righteous Recipes by writing to heather@yogatrinity.com

Amazing Appetizers

Hummus

To Serve: Place Hummus in the centre of the table, allow guests to dip sections of warm nann, rice crackers, vegetables, or tortillas in the hummus for a delicious appetizer with an exotic flavour.

Hummus Ingredients:

1 400ml can rinsed chickpeas or butterbeans
1 tbsp lemon juice
2 cloves crushed garlic
pinch cumin
1 tbsp tahini (sesame seed paste)
¼ small onion, diced
3 tbsp olive oil

Preparations:

Place all ingredients in a food processor, blend until desired texture, serve or refrigerate. If mixture seems dry while processing, add a bit of water until it reaches a smooth consistency.

Variations:

Jalapeno and Cilantro, use 1 small jalapeno pepper and 1 ½ cups of fresh chopped cilantro

Vegetable: use 1 cup of finely chopped carrots, cucumber, red pepper, and parsley

Spicy: add ½ cup diced red pepper, pinch of paprika, pinch of cayenne, 1 tsp fresh ground black pepper, ½ tsp fresh ground chile peppers.

Cucumber Dill, add 3 tbsp fresh chopped dill, ½ cup chopped cucumber

black Olive: add ¼ cup pitted and diced black or kalamata olives

Or…mix it up, add your favorite herbs, spices, vegetables and sauces.

Naan

This flatbread is great for a casual meal, served as an appetizer with hummus, baba ganoush or tabouli. Or heat it up with curried veggies, dhal or chile.

Naan Ingredients:

2 cups flour
¼ tsp quick rise yeast
1 tbsp no fat yogurt
¼ tsp salt
1 tsp sugar
1 egg
¼ tsp baking powder
pinch baking soda
½ cup water
¼ cup skim milk
dollop of olive oil

Preparations:

Mix all ingredients together in a mixer or by hand. Let rise for 4-6 hours or until doubled in size. Cut into 5 small rounds, roll out flat to ½ inch thickness. Bake at 500, barbecue on a baking sheet, or heat on a frying pan with no oil for 4-6 minutes or until fluffy and a little crisp on the outside.

Guacamole

If trapped on a deserted island, this would be the one food I would want to have with me! Avocados are a super-food that offer heaps of nutrition with a creamy, delicious taste. To remove the acidity from the onion, soak it in cold water for a few minutes before draining and adding to the mixture.

Ingredients:

4 ripe avocados, halved and pitted
juice of one fresh lemon juice
juice of one fresh lime
1 cup salsa
½ cup plain non-fat yoghurt
1 small red onion, diced
2 cloves crushed garlic
salt and pepper to taste
dash of Tabasco or hot sauce

Preparations:

Scoop avocados into a bowl and mash with lemon and lime juice. Add salsa, yoghurt, onion, salt, pepper and hot sauce and mix gently with a fork. Serve within an hour or two at room temperature. Or, you can refrigerate for a day in a sealed container.

Short on time? Okay, the truth is I almost NEVER use this recipe. Instead, I mash up the avo with a squeeze of lime, mix with mild salsa and yogurt, a pinch of pepper and serve with corn chips, spread on toast, or add it to a salad for some extra taste and texture.

Multi-Layer Dip

This dip is always a hit! It’s rich and creamy, filled with different tastes and textures, and is quite filling. I would call this a meal!

Ingredients:

1 cup guacamole (see above)
½ cup finely diced red onion
½ cup finely diced red pepper (capsicum)
1 cup finely chopped tomato
1 cup chopped black olives
½ cup grated organic cheddar or soy cheese

Preparations:

Layer each ingredient into a dish (preferably glass so you can appreciate the layers), serve with regular or baked tortilla chips. Other options: black beans, green onions, low fat yogurt, refried beans, green peppers, green olives…use your imagination!

Roasted Garlic and Red Pepper Dip

A bit more labour intensive, but worth the effort. To lower the fat content and raise the protein level, use ½ cream cheese, and ½ tofu

2 heads of garlic, unpeeled
1 red pepper cut into wedges
1 package low fat cream cheese, softened
1/4 cup low fat yoghurt
1/4 cup parmesan
1 tbsp fresh or 1 tsp dried basil
1/4 tsp salt
1 red or green pepper to serve

Preheat oven to 425. Slice top ¼ or each garlic head to expose cloves. Place in dish surrounded with red pepper wedges. Spray with olive oil and over. Bake 40-45 minutes or until garlic is soft, cool completely. Chop red pepper, remove garlic from papery skin and place both in a bowl. Add remaining ingredients and blend well.

Serve in a V cut pepper and enjoy with fresh veggies, low fat tortilla chips, or pita chips. Or, stuff in cherry tomatoes or cucumber wells.

Feta and Mint Dip

A taste sensation after those heavy holiday meals, this is a light and refreshing dip.

1/4 cup low-fat mayo
1/4 cup plain yoghurt
1/4 cup low fat sour cream
100g crumbled feta
1 tbsp chopped mint
1/4 tsp salt
1/4 tsp pepper

Mix all ingredients with a spoon or whisk until well combined. Spoon into a serving dish and chill for minimum one hour to overnight. Serve with fresh veggies or flat breads. Great to serve on a platter with chunks of feta, black olives, and Turkish bread.

Fresh Basil Dip

A refreshing, light dip, great to serve with veggies. You can substitute tofu for the ricotta. -2 cups fresh basil leaves

2 cloves garlic
juice of 1 lemon
½ tsp grated lemon rind
1 cup ricotta cheese
1/2 cup toasted pine nuts

In food processor or blender, combine basil, garlic, lemon juice and rind. Process until well blended. Add ricotta and process until smooth. Stir in pine nuts and spoon into a dish. Top with a few pine nuts and a small fresh basil leaf and serve with fresh vegetables.

Wraps

Make Your Own Wraps

This recipe makes two wraps, simply multiply the ingredients for a family-sized batch. A reminder, you can pre-make lots of wraps and freeze them, just remember to place wax paper between each wrap.

Ingredients:

1 cup spelt, organic wheat or buckwheat flour
¼ tsp salt or spike
¼ cup water
spray of olive oil

Preparations:

Mix flour and salt together with a fork, and add water while you mix until all the water is absorbed. Divide the dough into two pieces. Spray the dough lightly and knead one in each hand until smooth. Roll each piece with a rolling pin until it makes a flat circle. About 1/8 inch thick. Place on frying pan over high heat, sear each side a few times with continuous flipping, then rest it on the pan until it begins to rise. Fill with your favorite “stuff” and enjoy!

Roasted Tuscan Wraps

A great meal for busy folks who want to eat well. This recipe is rich in nutrients and contains good quality protein for vegetarians. Tastes great with your homemade spelt tortillas.

Ingredients:

8 wraps
1 tbsp olive oil
2 cups wedged tomatoes
2 cups red potatoes, diced
1 ½ cups red onion, diced
1 ½ cups green pepper, diced
¾ cup zucchini, diced
1 tbsp dried oregano
½ tbsp dried rosemary
1 tsp dried thyme
1 can navy beans, rinsed
1 can pinto beans, rinsed – or – 1 cup diced firm tofu
1 cup shredded organic cheddar
salt & pepper to taste

Preparations:

Toss together vegetables, olive oil and herbs and place on baking sheet or stone. Cook at 425 for 20 minutes. Add beans and cook for 15-20 minutes more. Remove from oven, combine in a bowl and season to taste. Place 1 cup of veggies in a sprinkle of cheese in the centre of each wrap. Fold bottom under, wrap sides inwards and enjoy!

Mexican Wraps

Ingredients:

½ onion chopped
1 tbsp olive oil
½ each red, green & yellow pepper
3 oz goat cheese
4 oz mozzerella cheese
8 6-inch tortillas

Preparations:

Saute onion and peppers in oil until tender. Remove from heat and put ¼ of the mixture on top of 4 of the tortillas. Place ¼ of each cheese on each tortilla, then place another tortilla on top of each and gently press down. Bake at 350 for 12-15 minutes, the cut into triangles and serve with salsa.

Filling Ideas

Almond Joy
Almond Butter
Apple Butter
Grated apple
Raisins

California
Avocado slices
Lettuce
Tomato slices
Sprouts

PB&B
Peanut or Cashew Butter
Banana
Honey
Cinnamon

Middle Eastern
Hummus
Cucumber slices
Sprouts
Tomato Slice

Sensational Salads

Roasted Tomato & Goat Cheese Salad

A delicious warm salad with a multitude of tastes and textures.

Ingredients:

1 pint cherry tomatoes
¼ cup goat cheese
1 clove garlic, crushed
2 tbsp olive oil
3 tbsp balsamic vinegar
1 tsp each basil, marjoram
4 cups leaf lettuce
1 cup baby spinach
2 tbsp chopped chives

Preparations:

Slice cherry tomatoes in half, toss with goat cheese and garlic and place in oven safe container. In a separate bowl, mix together olive oil, vinegar, basil and marjoram. Add 2 tbsp of sauce to tomato mixture and place in oven on broil for 5-7 minutes. Meanwhile, toss together lettuce, spinach, chives and remaining dressing. Top with roasted tomatoes and serve immediately.

Spinach Salad with Sesame Dressing

Another great use for fresh Ontario strawberries! This refreshing salad is a great source of fibre, iron, and vitamins A and C. The sturdy spinach greens keep well if you have to prepare and dress in advance. However, it is preferred to dress just before serving.

Ingredients:

1 pound fresh spinach
1/3 cup sliced almonds
2 cups sliced strawberries
1tbsp sesame seeds
¼ cup cider vinegar
3 tbsp walnut oil
3 tbsp water
1 tbsp honey
1 tsp poppy seeds
¼ tsp paprika
¼ tsp worchestershire sauce
¼ cup chopped chives

Preparations:

Wash, dry and tear spinach, place in salad bowl and set aside. Spread almonds on a baking sheet and cook at 350 degrees for 5 minutes, set aside. Next, spread sesame seeds in a non-stick skillet and stir over medium-high until browned. In a medium mixing bowl, combine remaining ingredients with sesame seeds and mix well. Before serving, pour dressing over spinach, toss well, then add strawberries and almonds, toss lightly and serve.

Hot & Cold Salad

This salad is a feast for the senses. A bountiful array of colours, temperatures and textures will satisfy the eyes as much as the stomach. Remember that the more colours you get on your plate, the more nutrients you get in your body, so mix it up!

Marinade Ingredients:

1/3 cup olive oil
4 tbsp lemon juice
¼ cup chopped parsley
2 cloves crushed garlic
2 tsp dijon mustard
½ tsp honey
½ tsp dried basil
pinch tarragon & thyme
salt & pepper to taste

Selection of Raw Vegetables, 3 cups of: cucumbers, cherry tomatoes, radishes, celery, carrots, red, green, yellow peppers

Cooked Vegetables, 3 cups of: steamed broccoli, cauliflower, green beans, carrots, butternut squash, zucchini, yellow squash, asparagus, snow peas, chick peas or white kidney beans.

Preparations:

1) combine all marinade ingredients in food processor 2) chop and steam cooked veggies, chop raw veggies, combine in a medium bowl, toss with marinade and chill for 2 hours

Scrumptious Soups

Potato and Leek Soup

This secret to this great low-fat soup is to replace cream with white beans. This gives the creamy and thick texture without the fat, and adds lots of protein.

Ingredients

6 cups chopped leeks
1 cup diced celery
4 cups peeled and cubed potatoes
1 tsp olive oil
6 cups water
1 cup white beans
1 tsp dried dill
½ tsp salt

Preparation:

Saute leeks, potatoes and celery in olive oil for 5-7 minutes over medium heat. Add remaining ingredients and bring to a boil. Simmer on low heat for 15 minutes, or until potatoes are soft. Puree the soup in blender or food processor until smooth, then return to pot and warm. Finish the soup with some kale, watercress or dill on top.

Split Pea Soup

This thick and hearty soup is ideal as a main course with some fresh pita bread or organic rye bread on the side. Use this on the coldest winter nights to warm you heart and soul!

Ingredients:

2 cups green or yellow split peas (rinsed)
1 large onion, chopped
2 carrots, peeled and diced
2 cloves garlic, crushed
1 tsp curry powder
¼ tsp black pepper, salt
6 cups water or stock

Preparation:

1) In a large saucepan combine all ingredients and bring to a boil.

2) Once soup begins to boil, reduce heat to low, cover, and simmer for 45-50 minutes or until peas are tender.

3) Puree in blender until smooth, return to pot. If mixture is too thick, add hot water until desired consistency.

Vegetarian Chile

Serve this great meal hot with grated cheddar and fresh bread, or, serve over cooked organic brown rice. This chile makes a very nutritious meal that is quick and easy to make. High in carbohydrate and protein, low in fat, and full of fibre, phytochemicals, and antioxident vitamins, this meal packs a powerfully healthy punch! Entertaining Tip: Serve chili in hollowed out rolls, so after you eat the chile, you eat the bowl!

Ingredients:

1 tbsp olive oil
2 cloves crushed garlic
1 medium red onion, chopped
¼ cup white wine or lemon juice
1 each medium green & red pepper
1 28oz can crushed tomatoes
1 5.5oz can peaches & cream corn
1 19oz can each white kidney beans, black beans, chick peas, drained & rinsed together
pinch basil, oregano, dried mustard, salt, pepper, chile peppers

Preparations:

In large saucepan heat oil over medium heat, saute onion & garlic until soft. Add wine/lemon juice and chopped peppers and saute for 3-5 minutes. Add remaining ingredients, including herbs, and stir well. Bring mixture to a boil, then lower heat and simmer for 10-15 minutes or until beans are slightly soft. Serve hot over rice or sprinkled with grated cheddar or swiss cheese.

Magical Mains

Red Lentil Dhal

Rich in protein and fibre, low GI, and deliciously spiced, Dhal is a staple of the Indian diet, and could become a family favorite in your home too. Serves well with rice or naan, with a simple cucumber, yogurt and lemon juice salad on the side.

• 500g red lentils
• 5 cloves
• 1 tsp cumin powder
• ½ tsp cardamom powder
• 1 bay leaves
• 2 garlic cloves peeled and well crushed
• 2 tbsp olive oil
• 1 small green chilli, finely sliced
• salt to taste
• 1 carrot sliced
• 1 zucchini sliced
• ½ head of broccoli, roughly chopped

1) In a large pot, add dried lentils, 1 litre of water, 2 bay leaves and salt. Bring to a boil and then simmer for about 20 minutes.

2) In a separate pan heat oil and add cloves, chilli, spices, and garlic. Fry until aroma is released then add spices to lentil mixture and stir well so spices permeate through lentils.

3) Place carrot, zucchini and broccoli in with the spiced lentils and cook on low heat for about 2 minutes or until veggies are tender. Serve hot and enjoy.

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Vegetarian Nut Burgers

This recipe is ideal for those who are not so tofu friendly-An interesting and exotic escape from the ordinary.

Ingredients:

3 cups chopped walnuts
2 ½ cups fine bread crumbs
1 cup grated carrots
1/3 cup organic cheese, grated
1/3 cup hulled sunflower seeds
4 large eggs
2 tbsp soy sauce
2 tsp crushed garlic
½ cup vegetable oil

Preparations:

Put all ingredients into food processor and mix thoroughly. Form mixture into patties and grill, turning to brown both sides.

(Makes 8-12 patties)

Pesto Sauce

My family’s favorite! This sauce is loaded with Vitamins A, E, K, C, and more…Toss with pasta, spice up pizza, add a dollop to soups or spread on veggie wraps.

Ingredients:

4 cups fresh basil leaves
½ cup fresh cilantro
10 large stuffed green olives
1/3 third cup salted cashews
6 cloves crushed garlic
1/4 cup olive oil
1 tbsp balsamic vinegar
freshly ground pepper & salt

Preparation:

Process all ingredients in a food processor or blender. If mixture seems dry, gradually add more oil to mixture while blending until a creamy paste is formed. Add salt and pepper to taste.

Oven Roasted Ratatouille

This is a taste sensation that is a great change from the ordinary ratatouille. This sidedish is high in vitamin C and antioxidents, and with added goat cheese it smooth, creamy, and truly satisfying.

Ingredients:

1 of each sweet red, green, and yellow pepper
1 large red onion
1 fennel bulb (anise)
1 cup large carrots or whole baby carrots
2 tomatoes
1 sweet potato, peeled
6 cloves garlic, peeled
¼ cup olive oil
½ cup water
¼ cup lemon juice
½ tsp ground pepper
1 tbsp fresh basil
1 cup fresh goat cheese

Preparations:

Preheat oven to 425. Wash and cube all vegetables and place in large bowl, add whole garlic cloves and remaining ingredients and toss together. Place in large casserole dish or deep dish stone and roast for 45 minutes or until vegetables begin to soften. Remove from oven. Using a teaspoon, place dollops of goat cheese on top of ratatouille and return to oven on broil. Broil until cheese begins to melt and vegetables begin to brown. Remove from oven and serve immediately. Refrigerates and reheats well.

Mixed Grill

This colorful dish is a feast for the senses. Feel free to substitute any veggies, and experiment with marinades for a fun meal!

Ingredients:

1 pound extra firm tofu, ½ inch slices
1 large red onion, ¼” slices
3 small zucchini, ¼ “ slices
1 eggplant, cut into ¼” slices
12 asparagus spears
1 red pepper, quartered
1 green pepper, quartered
double batch of marinade

Preparations:

Place tofu in a single layer in a shallow baking dish, pour half the marinade over tofu and turn slices to coat thoroughly. Place onions on top of the tofu, then top with remaining marinade. Cover and refrigerate 1-3 hours. Grill vegetables and tofu on rack 4 inches from heat. Add olive oil to remaining marinade and brush vegetables while cooking

Basic Tomato Sauce

Ingredients

1 tbsp olive oil
2 cloves garlic, minced
1 red onion, chopped
½ tsp crushed red pepper
1 tsp each basil, oregano
pinch salt, pepper, dry mustard
2 tbsp lemon juice or white wine
1 can crushed tomatoes

Preparations:

Heat oil in saucepan, saute garlic, onion and herbs for 1-2 minutes, add tomato and lemon juice, bring to a boil, then simmer for 10-30 minutes on low. Toss with 3-4 cups cooked pasta and serve. Refrigerates well for up to 1 week.

Variations

The spice of life isn’t it? These great variations on the basic tomato sauce take it from a simple sauce to a sensational themed meal.

Greek: Toss tomato sauce together with rotini pasta, black olives, sundried tomatoes and feta cheese

Veggie: Add 1 package of veggi ground round just as you finish up your sauce (it is pre-cooked)

Roasted Vegetable: Top with assorted roasted peppers, eggplant, and mushrooms and a dollop of goat cheese.

Try different pastas: rice, organic, whole wheat, and spelt pastas are available in most grocery stores; take a break from the ordinary and get some variety in your grains.

Mediterranean Noodles

This is a light and refreshing pasta with a ton of vitamins, minerals and protein.

Ingredients:

250g wide ribbon noodles
1 bunch baby arugula
1 sweet red pepper, thinly sliced
1 small red onion, thinly sliced
1 tbsp olive oil
1 clove garlic, crushed
¼ tsp chili flakes
½ cup crumbled feta
¼ cup pitted black olives
freshly ground pepper

Preparations:

Boil a large pot of salted water, add pasta, cook at a rolling boil for 4-7 minutes or until soft but slightly resistance to your teeth. While pasta is cooking, rinse arugula in cold water and slice. While pasta is cooking, heat oil in a large frying pan over medium heat. Saute together pepper, garlic, onion, and chili flakes. Cook until vegetables have softened slightly, about 4 minutes. When pasta is almost done, add arugula and boil for another minute, then drain and place into a large bowl. Add vegetables, cheese and olives, toss with freshly ground pepper and serve.

Spanakopita
Spinach and Feta Parcels

This versatile recipe allows for 4-5 main course parcels, or roughly 10-12 appetizer portions.

Ingredients:

1 package of phyllo pastry
2 packages of frozen spinach
1 medium red onion, chopped
¾ cup diced white button mushrooms
1 egg
2 tbsp butter, melted
150-200 grams of feta cheese, cubed
¼ cup chopped black olives (optional)
salt and pepper to taste

Preparations:

Preheat oven to 375 and spray a baking pan with olive oil. Thaw spinach and sauté with mushrooms and onion until soft. Cool slightly, then mix with salt and pepper and egg. Lay 2 sheets of phyllo on your work surface and fold in half lengthwise. Brush some butter on the pastry, the place ¼ of the spinach mixture on the phyllo, about 4 inches from the bottom and slightly to the right. Fold the bottom of the phyllo up and towards the right to make a triangle. Then fold to the left, the right and the left again to make the parcel. Brush with butter and place on pan. Bake for approx 35 minutes, or until golden brown. Pairs nicely with a fresh salad with balsamic vinaigrette or beet/yogurt dressing. To make mini parcels, use just one phyllo sheet per parcel, and fold lengthwise twice to make a long thin strip of pastry.

Christopher Temple Pizza

This used to be called "Heathers Famous Pizza", but Christopher has picked it up a notch with some spicy ingredients and a whole lotta SASS! If you require any substitutions, this recipe is very forgiving. If you are on a wheat free diet, try spelt flour. If you are avoiding yeast use a pita as a crust. If dairy isn't your thing, try roasted vegetables and soy cheese instead. Anyway you slice it, this pizza is the BEST!

Crust Ingredients:

• 1 1/3 cups warm water
• ½ tsp sugar or stevia
• 1 package (2 ¼ tsp) yeast
• 2 tbsp olive oil
• 3 ½ to 4 cups of flour (organic whole wheat, light spelt, rice)

Preparations:

Add sugar to warm water and stir. Sprinkle yeast into water and let sit for 10 minutes. Add oil and salt and stir. Add flour one cup at a time while stirring with a wooden spoon. Turn the mix out onto counter when hard to mix and start kneading. Continue to add flour as required. Knead the dough (pile and press with heels of hands) for 10 minutes. Then, place the dough in oiled bowl, cover with a towel, and let rise for 2 hours. When the dough has risen, remove from bowl, divide into two sections. Sprinkle lightly with flour and roll flat. Place each dough on a 13" pan or stone and curl up edges. Time to get saucy!

• Short on Time? Buy ready made dough, pre-baked thin crusts, or use a pita or Lebanese bread.

Sauce Ingredients:

• 1 can crushed tomatoes
• 2 cloves garlic, crushed
• 1 tsp each dried basil and oregano
• ½ tsp dry mustard
• ½ tsp chili peppers
• ½ tsp black pepper

Preparations:

Put all ingredients into a bowl and stir. Done! Spoon sauce onto dough and spread evenly. Now let's move on to Toppings!

• Short on Time? Use bottled pasta sauce, or if you bought pre-baked crust, it usually comes with sauce.

Toppings:

Mozzerella, tofu cheese, spinach & ricotta, goat cheese, red onions, roasted peppers, pineapple, broccoli, zucchini, eggplant, mushrooms, sun-dried tomatoes, roasted vegetables, artichokes, olives, tomatoes, black olives and feta, baby corn and bok choy, stir fried veggies, steamed carrots, capers, artichokes, and cauliflower. BE CREATIVE! Add all the ingredients together for a Sky Scraper!

A Few Favorites:

• Mediterranean: feta cheese, red onion, black olive, red peppers (capsicum), zucchini, oregano.
• Hot & Spicy: fresh chilies, artichokes, capers, red onion, capsicum (bell pepper),

Polenta and Vegetable Grill

Special thanks to Leeann for getting me started with this delicious (and super easy) dish.  Polenta is a cornmeal loaf that adds texture and depth to vegetable based meals.  A great meal idea for winter or summer, just top your polenta with stirfried, barbecued or roasted veggies and you've got a terrifically tasty and healthfully hearty meal.

Polenta

• 2.5 cups water
• 1 cup cornmeal
• 1 vegetable bouillon cube
• a splash of hot sauce (to taste)
• a dash of spice (Mrs Dash's combo is good, or just a few pinches of your favourite herbs)

1) Bring water, bouillon and seasonings to a boil.  2) Add corn meal and stir briskly to remove lumps.  3) As corn meal thickens, reduce the heat and continue stirring until quite thick, then let sit for  few minutes to completely thicken up.  4) Remove from heat and pour into a loaf pan and let cool.  5) Once polenta is cool and firm, pop it out of the loaf pan, slice into 1-2 inch thick slices and either roll in a little dry corn meal and pan fry with butter, or spritz with olive oil and grill until crispy on the outside.  Top with stir-fried, roasted or grilled vegetables and serve.

Vegetable Grill 

With an abundance of colour, nutrients, fibre, phytochemicals and antioxidents try these veggies on the grill or in the oven.  A great topping for your Polenta!  Substitute any veggies you wish, but try:

• 1 each red pepper (capsicum), yellow pepper, zucchini, eggplant, red onion 
• 2 carrots
• 2-3 tomatoes
• 1/4 cup freshly squeezed lemon juice
• 1/4 cup olive oil
• pinch sea salt
• freshly ground pepper
• 1-2 cloves crushed garlic
• dash of balsamic vinegar
• optional: fresh or dried herbs (rosemary, oregano, basil or thyme)

Cut veggies into large cubes, mix together all marinade ingredients and toss with veggies.

Grilled: Grill until tender but still slightly resistent to the teeth.  Keep in mind that eggplant and tomatoes cook much faster then peppers and carrots so time your grilling accordingly.

Oven Baked: In a 400 (200) degree oven place the veggies in a casserole dish and add 1/4 cup water.  Cook for 45-55 minutes or until tender.

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