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Makes about 8 cups

Ingredients:

Seasoning Mix:

21/2 teaspoon dried sweet basil leaves

11/2 teaspoon salt

1 teaspoon dried thyme leaves

3/4 teaspoon white pepper

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

2 teaspoon olive oil

1 cup thin strips prosciutto

2 cups cauliflower florets

2 cups sliced fresh mushrooms

1/2 cup sliced carrots (cut on the diagonal)

2 cups sliced zucchini

6 tablespoons unsalted butter

1 teaspoon minced fresh garlic

1 cup asparagus tips or 3/4 cups snow peas

1 cup chopped green onions

2 cups heavy cream

9 ounces of your favorite pasta

 

Pasta Primavera

Warm weather, blue skies and time spent outdoors are hallmarks of spring. Springtime is a season of rebirth and renewal. That’s evidenced by budding trees and the return of frolicking animals. Spring also can be a time to refresh meal-making.

Now is the time to trade in those hearty, filling dishes that are perfect for cold winter nights for lighter fare. Recipes like “Pasta Primavera” from “Seasoned America” (William Morrow and Company, Inc.) by Chef Paul Prudhomme can be brought out in spring and enjoyed throughout the warmer seasons. In Italian, “primavera” means “spring,” making this classic, vegetable-infused pasta dish a favorite this time of year. The vegetable inclusions below can be switched out for your own favorite produce as well.

Instructions:

Combine the seasoning mix ingredients thoroughly in a small bowl.

Heat olive oil in a 12-inch skillet over high heat. When oil is very hot, add the prosciutto, cauliflower, mushrooms, carrots, and zucchini. Add the butter and, as it melts, stir in the garlic and the seasoning mix. Stir in asparagus tips or snow peas and green onions. Stir well and cook just until the vegetables are crisp-tender, about 4 to 5 minutes. Stir in the cream and bring to a boil. Lower the heat to medium and cook until the sauce has thickened a bit, about 3 minutes.

Cook the pasta according to package directions; drain. Add the cooked pasta to the skillet, toss well and remove from the heat. Serve immediately.

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Serves 2

Ingredients:

40 grams whole-wheat pasta rotini

4 ounces green beans, cut into thirds

1 egg

1/3 cup imported black olives

61/2 ounces canned tuna steak in spring water, drained and flaked

1 cup cherry tomatoes, halved

2 small heads Bibb lettuce, leaves separated

Dressing

1 tablespoon freshly squeezed lemon juice

1 tablespoon extra virgin olive oil

1 small garlic clove, crushed

2 heaping tablespoons chopped fresh basil

Sea salt and freshly ground black pepper

 

Nicoise Pasta Lunchbox

Lunch is a meal that can provide an energy boost or make you feel drowsy. In the middle of the workday, a big meal can make it much more difficult to be productive as the day goes on. For those looking for a light lunch, consider the following recipe for “Nicoise Pasta Lunchbox” from Rachael Anne Hill and Tamsin Burnett-Hall’s “The Powerfood Cookbook: Great Recipes for High Energy and Healthy Weight-Loss” (Ryland, Peters & Small).

Instructions:

Cook the pasta in a saucepan of lightly salted boiling water for about 12 minutes or until tender. Add the green beans to the pan for the last 3 minutes of cooking time. Drain the pasta and beans, then refresh briefly with cold water.

Meanwhile, add the egg to a small saucepan of cold water. Bring to a boil, then simmer for 6 minutes. Drain and rinse under cold water until cool. Peel the egg and cut in half.

Beat the dressing ingredients together with the seasoning in a mixing bowl. Mix in the pasta and beans, olives, flaked tuna, and cherry tomatoes. Divide the lettuce leaves between two lunch boxes or bowls and top with the Nicoise pasta and the hard-cooked egg halves.

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Serves 2

Ingredients:

1 medium zucchini, shredded or sliced paper thin

6 cherry tomatoes, halved

3 tablespoons olive oil

Juice of 1 lemon

Sea salt and freshly ground pepper, to taste

3 to 4 basil leaves, thinly sliced

2 tablespoons freshly grated low-fat Parmesan cheese

 

Raw Zucchini Salad

Salads are a dietary staple across the globe. Salads are traditionally served chilled or at room temperature, and many are enhanced by oil, vinegar or another dressing. Many people are quick to think of certain varieties of lettuce as the prime base for salads. However, just about any fruit or vegetable can serve as a foundation for a tasty salad.

Zucchini and tomato provide excellent nutrition and can be hydrating, which can come in handy once the weather starts to warm. These versatile ingredients can be combined to form a robust salad to accompany any meal or one that can be enjoyed on its own. Such is the case with this recipe for “Raw Zucchini Salad” from “The Mediterranean Diet Cookbook” (Rockridge Press) by the editors of the Rockridge Press. Refreshing and filling, this salad may quickly become a staple of your diet.

Instructions:

Layer the zucchini slices on two plates in even layers. Top with the tomatoes. Drizzle with the olive oil and lemon juice. Season to taste.

Top with the basil and sprinkle with cheese before serving.

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Serves 4 as a side dish

Ingredients:

1 pound mature spinach with stem and roots

Sea salt

Dressing:

2 tablespoons roasted sesame oil

1 tablespoon soy sauce

1 teaspoon spring onion, finely chopped

1 teaspoon roasted sesame seeds, crushed

1 teaspoon sagwa-shikcho (Korean apple vinegar)

1 teaspoon brown sugar

1 garlic clove, grated or finely chopped

Black pepper, freshly ground

 

Seasoned Spinach

Lighter fare is in season every summer. Salads may dominate menus, while vegetable-rich side dishes can dress up barbecues, brunches or outdoor buffet meals.

Spinach not only packs a nutritional punch, it can add flavor to any dish. According to Judy Joo, a French-trained Korean American chef and author of “Judy Joo’s Korean Soul Food” (White Lion Publishing), mature spinach has a heartier, meatier texture than its baby variety. Mature spinach is the star of the show in this recipe for “Seasoned Spinach,” a nutritious side dish with a delicious dressing.

Instructions:

Fill a large saucepan with water, salt well and bring to a boil. In a large bowl, prepare an ice bath.

Rinse the spinach with cold water to remove any dirt, especially around the roots. Remove any hairs from the roots. Cut the spinach into 13/4-inch-long pieces, keeping the purple roots intact. Split the roots in half horizontally and keep separately.

In a medium bowl, combine the dressing ingredients and stir until the sugar has dissolved. Set aside.

Blanch the spinach in two separate batches. In the boiling salt water, blanch the spinach stems with leaves until just wilted, about 1 minute, remove the spinach from the water and plunge in the ice bath. Repeat with the spinach stems with roots, but cook for 1 to 2 minutes before plunging into the ice bath. Remove from the ice bath, drain well and gently squeeze out any excess water.

Gently loosen the clumps of spinach with your fingers and transfer to a bowl. Toss well with the dressing. Cover and chill for about an hour to allow the flavors to mellow before serving.

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Serves 10

Ingredients:

1/4 cup vegetable oil

2 medium onions, chopped

3 cloves garlic, minced

2 inches of ginger, minced

2 teaspoons ground turmeric

11/2 teaspoons whole or ground cumin seeds

1 tablespoon ground fenugreek seeds (optional)

1 medium/large tomato, chopped

1 or 2 long green chile peppers, seeded and finely chopped

11/2 teaspoons salt, or to taste

1/3 cup tomato paste

2 teaspoons garam masala

4 cups potatoes, peeled and cut into 11/4-inch cubes.

3 cups frozen peas, thawed

1/2 cup cilantro leaves and stems, finely chopped, plus some for garnish

 

Curry of Vegetables with Potatoes (Aloo Mutter)

Instructions:

In a large, heavy-bottomed pot, heat the oil and sauté the onions, garlic and ginger over medium heat until lightly browned, stirring frequently. Add the spices and brown for 1 more minute. For a smooth gravy, purée this tardka in a blender.

Return the tardka to the pot and add the tomato, chile pepper and salt, stirring constantly for another few minutes. Stir in the tomato paste, 1 teaspoon of the garam masala, potatoes, and three cups of water. Simmer for 30 minutes over low heat, stirring occasionally.

Add the peas plus 21/2 cups water. Taste for salt and heat through. Before serving, sprinkle with the last teaspoon of garam masala and the cilantro leaves garnish.

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Serves 6

Ingredients:

4 tablespoons olive oil

2 tablespoons balsamic vinegar

1 teaspoon Dijon mustard

1 clove garlic, minced

6 cups baby arugula leaves

6 oil-packed artichoke hearts, sliced

6 low-salt olives, pitted and chopped

1 cup cherry tomatoes, sliced in half

4 fresh basil leaves, thinly sliced

Arugula and Artichokes

Instructions:

Make the dressing by whisking together the olive oil, vinegar, Dijon mustard, and garlic until you have a smooth emulsion. Set aside. Toss the arugula, artichokes, olives, and tomatoes together.

Drizzle the salad with the dressing, garnish with the fresh basil, and serve.

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Serves 12

Ingredients:

2 1/4 cups self-rising flour

1 cup white sugar

1/4 cup brown sugar

1/2 cup canola oil

2 eggs

2 teaspoons vanilla

3/4 cup full-fat buttermilk

1 1/2 cups fresh or frozen blackberries

Zest of 1 lime

Crunch topping

1/2 cup white sugar

1/4 cup brown sugar, packed

1/2 cup self-rising flour

1/2 cup quick-cook oats

1/4 cup sweetened shredded coconut

1/2 cup chopped walnuts

5 tablespoons butter, at room temperature

1 teaspoon ground cinnamon

1/2 teaspoon ground ginger

Glaze

2 cups powdered sugar

1/2 teaspoon salt

1 teaspoon vanilla

Juice of 1 lime

Blackberry Crunch Muffins

Instructions:

Preheat oven to 375 F. Grease or line a 12-hole muffin tin.

In a mixing bowl, whisk together the flour and sugars. Add the oil, eggs, vanilla, and buttermilk, and stir to combine.

In a small bowl, toss the blackberries with 1 tablespoon flour, then add the berries and zest to the batter and lightly fold them in.

Place the crunch topping ingredients in a bowl and mix with a fork until large crumbles form.

Divide the batter evenly into the muffin tin, and sprinkle tops with crunch mixture.

Bake for 22 to 28 minutes or until a toothpick comes out clean.

Remove from oven and place on a cooling rack. Place the glaze ingredients in a bowl and whisk until combined. Drizzle over cooled muffins.

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Serves 8

Ingredients:

4 bacon strips, minced

2 onions, diced (about 21/2 cups)

4 garlic cloves, minced (about 2 teaspoons)

4 medium zucchini, diced (7 to 8 cups)

6 cups chicken broth

4 plum tomatoes, peeled, seeded and chopped, (about 1 cup)

1/2 cup tomato puree

4 tablespoons tarragon or cider vinegar

2 tablespoons minced fresh basil

1/2 teaspoon salt, or to taste

1/4 teaspoon freshly ground black pepper, or to taste

8 cheddar rusks (see below)

Zucchini Soup with Cheddar Rusks

Instructions:

Cook the bacon in a soup pot over medium heat until the fat is released and the bacon bits are crisp, 6 to 8 minutes.

Add the onions and garlic. Cook, stirring frequently, until the onions are a light golden brown, 8 to 10 minutes.

Add the zucchini, cover the pot and cook until the zucchini starts to become translucent, about 5 minutes.

Add the broth, tomatoes, tomato puree, and vinegar. Bring the soup to a simmer and cook until the vegetables are very tender and the soup has developed a good flavor, 15 to 20 minutes.

Add the basil to the soup, and season with salt and pepper. Serve in heated bowls, garnished with cheddar rusks.

Cheddar Rusks

Makes 8

8 slices French or Italian bread (1/2-inch thick)

1 cup grated cheddar cheese

Toast the bread until golden brown on both sides.

Preheat the broiler. Scatter the cheese evenly over the toasted bread and broil until the cheese bubbles and begins to brown.

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Serves 8

Ingredients:
  • 2 cups cooked chicken
  • 3 cups spaghetti, uncooked and broken into two-inch pieces
  • 2 cans cream of mushroom soup
  • 2 cups grated sharp cheddar cheese
  • 1/4 cup finely diced green pepper
  • 1/4 finely diced onion
  • 1 4-ounce jar diced pimentos, drained
  • 2 cups reserved chicken broth from pot
  • 1 teaspoon Lawry’s Seasoned Salt
  • 1/8 teaspoon to 1/4 teaspoon cayenne pepper
  • Salt and pepper, to taste
  • 1 cup additional grated sharp cheddar cheese

Chicken Spaghetti

Instructions:

Preheat the oven to 350 F.

1. Cook one cut up fryer chicken and pick out the meat to make two cups.

2. Cook spaghetti in same chicken broth until al dente. Do not overcook. When spaghetti is cooked, combine with remaining ingredients except additional 1 cup sharp cheddar.

3. Place mixture in casserole pan and top with remaining sharp cheddar. Cover and freeze up to six months, cover and refrigerate up to two days, or bake immediately: 350 F for 45 minutes until bubbly. (If the cheese on top starts to get too cooked, cover with foil.)

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Serves 8 to 10

Ingredients
  • 3/4 cup cashew flour
  • 1/4 cup coconut flour
  • 3 tablespoons arrowroot flour
  • 1/4 cup maple sugar
  • 1/4 cup coconut sugar
  • 1/4 teaspoon fine sea salt
  • 1/2 cup chilled ghee, or palm shortening
  • 1/2 cup shredded unsweetened coconut
  • 3 pounds baking apples
  • Finely grated zest of 1 orange
  • Finely grated zest of 1 lemon
  • 1 teaspoon freshly squeezed lemon juice
  • 1/4 cup pure maple syrup
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/4 teaspoon ground allspice
  • Whipped cream (dairy or non-dairy), optional

Apple Crisp

Instructions:

Preheat the oven to 350 F.

In a large mixing bowl, mix together the cashew flour, coconut flour, arrowroot, maple sugar, coconut sugar, and salt. Mix the ghee into the flour mixture using a pastry blender or two knives, until the mixture has the texture of coarse sand. Add the shredded coconut, and use your hands to toss and squeeze the mixture until large, moist clumps form. Place the bowl in the freezer to chill while you prepare the filling.

Peel and core the apples, then cut them into large wedges. In a 2-quart baking dish, combine the apples with the orange zest, lemon zest, lemon juice, maple syrup, cinnamon, nutmeg, and allspice. Remove the topping from the freezer and scatter it over the apples. Place the baking dish on a baking sheet and bake for 1 hour, until the top is brown and the sauce is bubbling. Serve warm with whipped cream on top.

 

 

 

 

 

 

 

Serves 8

Ingredients
  • 1/2 cup cold heavy cream
  • 2 large eggs
  • 1 teaspoon organic lemon extract
  • 1/2 teaspoon pure vanilla extract
  • 21/4 cups unbleached all-purpose flour, plus more for dusting
  • 3 tablespoons granulated sugar
  • 1 tablespoon baking powder
  • 1/4 teaspoon kosher salt
  • 3/4 cup (11/2 sticks) ice-cold unsalted butter, cut into cubes
  • 1/4 cup finely diced candied ginger
  • 2 tablespoons grated lemon zest
  • 1/4 cup powdered sugar

Lemon-Ginger Scones

Instructions:

Preheat the oven to 400 F. Line a rimmed baking sheet with a silicone baking mat or parchment paper.

In a 2-cup liquid measuring cup, use a fork to beat together the heavy cream, eggs, lemon extract, and vanilla until combined. Chill until ready to use.

In a large bowl, combine the flour, sugar, baking powder, and salt. Drop in the ice-cold butter and use a pastry cutter to cut the butter into the flour mixture until it resembles coarse wet sand.

Pour in the chilled cream mixture, ginger and lemon zest and use a rubber spatula to stir until just combined.

Turn the dough onto a lightly floured work surface and knead it a few times before forming it into a ball. With floured fingers, flatten it out into a 11/2-inch-thick round. Cut the round into 8 equal-sized wedges and transfer them to the prepared baking sheet.

Bake for 15 to 18 minutes, rotating the baking sheet halfway through baking. Transfer the baked scones to a wire rack to cool. Once the scones have cooled, dust generously with powdered sugar before serving.

 

 

 

 

 

 

 

Ginger Miso Chicken Soup

Serves 4

  • 1 tablespoon garlic oil
  • 2 tablespoons minced fresh ginger
  • 1 pound boneless, skinless chicken thighs
  • 6 cups poultry broth (see below)
  • 1/4 cup red miso
  • 4 cups chopped bok choy
  • 4 large eggsPoultry or Beef Broth
    Makes 6 cups 
  • 8 cups water
  • 2 pounds chicken, turkey or beef bones
  • 4 carrots, coarsely chopped
  • 1 celery stalk, chopped
  • 2 tablespoons onion oil
  • 1/2 teaspoon sea salt
  • 9 peppercorns

Warming Soup Ideal
For Special Diets

Soups and stews are staples of winter. Such dishes might be hearty, but they often feature noodles, potatoes or other starches, which can be irritating for those with irritable bowel conditions or sensitivities to FODMAP ingredients. But that doesn’t mean individuals with such sensitivities must avoid soup entirely. This recipe for “Ginger Miso Chicken Soup” from “The Complete IBS Diet Plan” (Rockridge Press) by Amanda Foote is filling even without the heavy carbohydrates.

Instructions

1. In a large, deep pot, heat the oil over medium-high heat until shimmering. Add the ginger and chicken thighs, browning the chicken for 3 to 5 minutes per side.

2. Add the broth and miso to the pot, then cover and cook over medium-low heat for 30 minutes.

3. Remove the chicken from the pot and transfer it to a cutting board. Shred the chicken with 2 forks.

4. Return the chicken to the pot and stir it into the soup.

5. Add the bok choy and cook for 5 minutes. Crack the eggs into the soup and stir constantly so the egg cooks in ribbons. The eggs will cook quickly.

Poultry/Beef Broth Instructions

1. In a medium pot over medium-high heat, stir together the water, bones, carrots, leeks, celery, oil, salt, and peppercorns. Bring to a boil and then reduce the heat to low.

2. Simmer the broth for 2 hours, stirring occasionally. Strain the solids and discard.

3. Refrigerate in an airtight container for up to 3 days or freeze for up to 1 year.

(Note: Garlic or onion oil is made by simmering 5 garlic cloves or 1/2 chopped onion in 1/2 cup olive oil for 10 minutes, then straining out the onion or garlic.)

 

 

 

 

 

 

 

 

Serves 8

Ingredients
  • 1 pie crust (store-bought or homemade), fitted into a 9-inch pie plate
  • 6 ounces semisweet chocolate, chopped, plus more shaved, for topping
  • 1/2 cup (1 stick) unsalted butter
  • 3 large eggs
  • 1/8 teaspoon kosher salt
  • 1/2 cup plus 3 tablespoons granulated sugar
  • 11/2 cups heavy cream

Chocolate Fudge Pie

Instructions:

Heat oven to 375 F. Place the pie plate on a baking sheet. Prick the crust with a fork and line with foil. Fill to the top with pie weights or dried beans. Bake until the edges are firm, 20 to 25 minutes. Remove the foil and weights and bake until just golden, 8 to 10 minutes more. Reduce oven temperature to 325 F.

Meanwhile, in a large heatproof bowl set over (not in) a saucepan of simmering water, melt the chocolate and butter, stirring often, until smooth; set aside.

Using an electric mixer, beat the eggs, salt, and 1/2 cup of the sugar on medium-high speed until fluffy, 4 to 5 minutes. Fold one-third of the egg mixture into the chocolate mixture, then fold in the remainder.

Pour the mixture into the crust and bake until puffed and beginning to crack, 20 to 25 minutes. Cook for 1 hour, then chill until firm, at least 2 hours.

Beat the cream with the remaining 3 tablespoons of sugar on medium high-speed until soft peaks form. Spread over the pie and sprinkle with the shaved chocolate.

 

 

 

 

 

 

 

Mediterranean Salad

Serves 4

  • 1 medium head lettuce (green leaf, red leaf or romaine), cut into thin strips
  • 1 medium cucumber, chopped
  • 1/2 cup tomatoes chopped
  • 1 15.5-ounce can no-salt-added chickpeas, rinsed and drained
  • 1/2 medium red onion, finely sliced
  • 1/2 cup crumbled fat-free or low-fat feta cheese, or 1/2 cup shredded Parmesan cheese
  • 2 tablespoons red wine vinegar or 2 tablespoons cider vinegar
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon pepper

 

 

Mediterranean Flavors
Shine Through In Salad

People often turn to lighter fare when the weather warms because a dense, hot meal can contribute to feeling sluggish or overheated when the mercury has risen. In addition to sandwiches and platters of finger foods, salads can be refreshing on warm days. They also tend to be less calorie-dense and healthier than other offerings.

This recipe for “Mediterranean Salad,” courtesy of The American Heart Association, is full of vegetables and beans and fits with a heart-friendly diet. It’s filling and delicious any time of the day or year.

 

In a large bowl, gently toss the lettuce, cucumber, tomatoes, chickpeas, onion, and feta.

In a small bowl, whisk together the oil, vinegar, garlic powder, and pepper.

Pour the dressing over the salad, tossing to combine.

 

 

 

 

 

 

 

 

Belgian Waffles

Makes 3 to 4 Waffles
  • 21/4 cups gluten-free flour (conventional all-purpose flour may be substituted; reduced by 2 tablespoons)

  • 1 teaspoon sugar
  • 11/2 teaspoons baking powder
  • 1/4 tablespoon salt
  • 1 cup room temperature oat milk or flax milk
  • 11/2 tablespoons melted butter or non-dairy butter
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon apple cider vinegar

 

Waffles Can Be Breakfast, Lunch or Dinner

Few people can resist the appeal of waffles. They’re tasty in the morning for breakfast, and equally at home in the afternoons or evening with chicken or ice cream accompanying them. Indeed, few foods can be enjoyed any time of day as easily as waffles.

Waffles can be made from gluten-free and alternative ingredients, making them available to people who have different types of food limitations. Such is the case with this recipe for “Belgian Waffles” courtesy of “Plant-Based Gourmet” (Apollo Publishers) by Chef Suzi Gerber. This recipe features ingredients that fit into a plant-based lifestyle.

 

Instructions

1. Mix the flour, sugar, baking powder, and salt in a bowl. In a separate bowl, combine the oat milk, butter, vanilla, and apple cider vinegar, then slowly add the dry ingredients to the wet, whisking to combine.

2. Grease a waffle iron and preheat. Pour about 1/2 cup of the batter into the waffle iron and let stand for 30 to 45 seconds, then close and cook approximately 3 to 5 minutes. Gently open to check, adding an additional 1 to 2 minutes if needed. Repeat with the remaining batter.

Tip: Add freeze-dried berries, whole or powdered, or even blue spirulina or pitaya powder to get colorful waffles with fruity flavors and even a bit of crunch. Alternating colors of waffles is fun, nutritious, and festive.

 


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