Enjoy Chef Janet's delicious Vegetable, Salad and Soup recipes.

Back to Main Recipe Menu

GI Salad Nicoise

A handsomely arranged combination salad can be the solution for what to serve at an informal spur-of-the-moment meal. The trick is to toss all of the elements separately in vinaigrette, letting some marinate for 10 to 20 minutes if they need to take on flavour. Then when you arrange your work of art, each part of it is perfectly seasoned. Here is a hearty meatless combination.

Basic Vinaigrette:
1 to 2 tablespoons excellent wine vinegar, or a combination of vinegar and lemon juice
Pinch of salt
1 teaspoon dry or Dijon mustard
6 to 8 tablespoons best-quality olive oil or salad oil
Fresh ground pepper
Optional: 1 tablespoon minced shallots or scallions and/or 1/4 teaspoon dried herbs such as tarragon or basil

Shake in a bottle.

Salad:
1 can kidney beans, rinsed and drained
Raw zucchini, sliced
Raw mushrooms, sliced
Mixed salad greens
Hard-boiled eggs
Tomatoes
Olives
Anchovies
*Chunks of fresh cooked tuna or solid fish like swordfish
Chopped parsley

Preparation of Tuna

1. Take a piece of tuna (about 1 lb steak) and sprinkle with coarse salt and fresh pepper.. Brush both sides with olive oil. Either broil in oven at 400 for 5 minutes a side or place on the oiled barbeque grill. This will be medium rare. Tent with foil and cool.

2. Marinate kidney beans, zucchini, and mushrooms in vinaigrette for 20 to 30 minutes.

3. At serving time, toss mixed salad greens in a bowl with vinaigrette and arrange around the edges of a large serving dish. Mound the beans in the center, and decorate base with groups of marinated mushrooms and zucchini interspersed with hard-boiled eggs, tomatoes, olives, anchovies, and chunks of tuna or other fish.

Pour a bit more vinaigrette over all, sprinkle with chopped parsley or other herbs, and serve with French bread and a chilled rosé wine.

Cream of Roasted Garlic, Onion Soup

10 whole cloves or two whole heads , cleaned
4 cleaned, washed leeks, chopped
3 yellow or white onions, peeled and chopped
2 large white potatoes peeled and cubed
1 tetra pack of good quality chicken broth
¼ cup butter
2 cups white wine or vermouth
1 cup milk
1 cup whipping cream
Milk to add to thin
Fresh parsley, chives to garnish

1. Place all cleaned vegetables into buttered roasting pan.
2 Cover with broth and wine. Roast 1 hour at 350 F.
3. Put cooled vegetables and remaining fluid into food processor and pulse until rough chunks.
4. Add cream and pulse more. Taste and season with white pepper and salt. Also add milk to thin, if needed. Garnish with fresh herbs
5. I serve hot with dollop of cheese-Asiago or Stilton in the bowl.

Christmas Spinach Salad
This is so pretty: green, red and white!

DRESSING:
1/4 cup olive oil
¼ cup walnut oil
1/4 cup red wine vinegar
1 tbsp lemon juice
2 teaspoons honey
1/8 teaspoon black pepper

SALAD:
5 cups cleaned torn spinach leaves, stems removed
1/2 cup fresh pomegranate seeds or dried cranberries
1/2 cup thinly sliced red onion
Crumbled Feta cheese
Candied Walnuts

Make extra to store in fridge.

1 cup walnut halves, toasted (350 oven for 7 min)
½ cup brown sugar
2 tbsp melted butter
¼ tsp cayenne
¼ tsp nutmeg

Toss nuts with melted butter and sprinkle with sugar. Place back in 350 and bake 10 minutes. Use parchment paper on cookie tray. Store nuts in fridge.

Crunchy Asparagus / Sesame Salad

1 pound of fresh asparagus
1 tbsp fresh lemon juice plus 1 tbsp rice vinegar
1 tsp Dijon mustard
2 tbsp olive oil
2 tsp toasted sesame seed oil
2 tbsp white sesame seeds toasted

Slightly Asian seasonings but refreshing.

Clean asparagus and bring a pot up to rolling boil. In the meantime fill a large bowl with cold water and ice cubes. Plunge asparagus into boiling water then after one minute drain and plunge into ice bath. This is called” blanching.”

Whisk mustard into two oils and add lemon juice and vinegar until emulsified.

Slice Asparagus into pretty diagonal slices and toss on dressing and garnish with toasted seeds.

Watercress and Strawberry Salad – Serves 8

Dressing:

1 tablespoon white wine vinegar
2 teaspoons grainy Dijon mustard
1 cup peach low fat yoghurt
1 tablespoon olive oil

Salad:

1 large bunch of watercress well washed, chopped
2 heads of Boston lettuce, washed
1 red onion, cleaned and finely sliced
2 cups strawberries, washed and sliced
½ cup crumbled feta
Sliced kiwi (as garnish)

* 4 tablespoons, sliced almonds (toasted) *optional

1. Whisk dressing ingredients together and season with salt & pepper
2. Add onions into dressing to sit while cleaning and preparing greens.
3. In large bowl combine everything, tossing with dressing.
4. Plate and garnish with almonds

Quinoa (“Kee Wa”) Greek Salad - Serves 4 to 5

This is from Cooking Lite magazine: It is a new series of recipes that I will be publishing in 2009 featuring the GI (glycolic index) Diet. More grains, whole wheat, and more vegetarian fare with low fat and lower sugar
content make for a Heart Smart diet with a gourmet twist.

Quinoa is a whole protein so this is very nutritious but colourful and full of flavour!

Ingredients

* 1 cup uncooked quinoa
* 1 1/2 cups fat-free, less-sodium chicken broth or vegetable broth
* 1 tablespoons extra virgin olive oil
* 1/2 teaspoon minced fresh mint
* ½ teaspoon dried dill
* 1 teaspoon grated lemon rind
* 2 teaspoons fresh lemon juice
* 1 teaspoon sherry vinegar or white wine vinegar
* 1/2 cup cherry tomatoes, quartered
* 1/2 cup thinly sliced radicchio or red cabbage, shredded
* 1 small yellow or red bell pepper, chopped
* 1/2 cup chopped English cucumber
* 1/3 cup (about 1 1/2 ounces) crumbled reduced-fat feta cheese
* 3 tablespoons chopped pitted kalamata olives
* 1 tablespoon minced shallots

Preparation:
Place quinoa in a large bowl; cover with water. Let stand 5 minutes; rinse well, and drain.

Bring broth to a boil in a large saucepan; stir in quinoa. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed. Uncover; fluff with a fork. Cool to room temperature.

Combine olive oil and next 5 ingredients (through sea salt) in a large bowl.

Add cooled quinoa, tomatoes, and the remaining ingredients; toss well.

Nutritional Information
Calories: 186 per serving
Fat: 6.3g (sat 0.9g,mono 3.9g,poly 1.2g)
Protein: 5.9g
Carbohydrate: 25.1g
Fiber: 3.1g
Cholesterol:1mg
Iron: 2.5mg
Sodium: 167mg
Calcium: 37mg

Cauliflower Walnut Casserole
From: Nova Scotia Gardens

Serves 6

1 medium head of cauliflower, rinsed and broken into florets* (Broccoli can be used)
1 1/4 cups sour cream or drained yogurt
1 cup grated cheddar cheese
1 tablespoon flour
2 teaspoons chicken or veg stock, or 1 stock cube crumbled
1 teaspoon dry mustard
1/4 cup dry breadcrumbs
1/4 cup coarsely chopped walnuts
1 tablespoon butter or margarine, melted
1 teaspoon dried marjoram or oregano
salt & pepper to taste

Preheat oven to 400 and grease baking dish.
Bring 1 inch of water to boil in a saucepan. Add cauliflower and cook 2 - 3 minutes. Cover and cook another 5 - 8 minutes until just tender. Drain and arrange in baking dish.
Combine sour cream (or yogurt), cheese, flour, stock and mustard. Spoon over cauliflower.
Mix breadcrumbs, walnuts, melted butter, garlic salt, marjoram and place on top. Bake 15 to 20 min.

Asparagus Lasagne

4 pounds medium asparagus, trimmed
3 tablespoons extra-virgin olive oil
Salt
1/4 cup (1/2 stick) unsalted butter
1/4 cup all-purpose flour
1 1/2 cups chicken broth, heated
1/2 cup water, heated
7 ounces mild goat cheese, such as Montrachet
1 teaspoon freshly grated lemon zest, or to taste
6 (7 by 6 1/4-inch) sheets instant (no-boil) lasagna
1 2/3 cups freshly grated Parmesan
1 cup heavy cream

Preheat oven to 500 degrees F.

Cut the tips off each asparagus spear and reserve them. Cut the stalks of asparagus into 1/2-inch lengths.
In each of 2 large shallow baking pans toss half the asparagus stalks with half the oil, and salt to taste coating them well, and roast them, shaking the pans every few minutes, until they are crisp-tender, about 5 to 10 minutes. Set them aside.

Lower oven temperature to 400 degrees F.

In a saucepan melt the butter, add the flour, and cook the roux over moderately low heat, stirring, for 3 minutes. Add the broth and the water in a stream, whisking, simmer the mixture for 5 minutes, and whisk in the goat cheese, zest, and salt, to taste, whisking until the sauce is smooth.

Arrange 1 sheet of pasta in each of buttered 9 by 13-inch baking dishes, and spread each sheet with 1/4 of the sauce. Top the sauce in each dish with 1/4 of the reserved roasted asparagus, and sprinkle the asparagus with 1/3 cup of the Parmesan. Continue to layer the pasta, sauce, asparagus, and Parmesan in the same manner, ending with a sheet of pasta.

In a bowl beat the cream with a pinch of salt until it holds soft peaks. Arrange the reserved asparagus tips on the pasta, spoon the cream over the pasta and the asparagus tips, spreading it with the back of a spoon, and sprinkle the remaining 1/3 cup Parmesan on top.

Bake the lasagna in the middle of the oven for 30 minutes, or until it is golden and bubbling, and let it stand for 10 minutes before serving.

Prep time: 15 minutes Cook time: 45 minutes Inactive time: 10 minutes

Vegetable Samosas Ramekins

2 cups mixed peas/corn frozen
1 egg
¼ melted butter or margarine
1 clove garlic
1 tsp coriander and cumin
2 tsp chopped cilantro
3 cups mashed potatoes
¼ turmeric, salt, pepper
½ tsp grated lemon or lime rind

1.Preheat oven to 350. Butter small ramekin dishes (8)
2. Mix all ingredients well and spoon into cups.
3. Bake 30 minutes and let stand 5 minutes to set.

Caribbean Pumpkin Soup

Ingredients
1 1/2 tablespoons olive oil
2 1/2 cups chopped peeled pie pumpkin(about 1 pound)
1 cup chopped onion
1/2 cup chopped celery
1 to 1 1/2 teaspoons minced seeded Scotch bonnet or jalapeño pepper
2 garlic cloves, minced
1 tablespoon brown sugar
2 teaspoons minced peeled fresh ginger
1 tsp cumin
½ tsp allspice or mace
1/2 teaspoon dried thyme
1/4 teaspoon salt
*1 (15.75-ounce) can light coconut milk and 1 tetra pack of vegetable broth or 2 cans fat-free, less-sodium chicken broth
1 bay leaf

* Vegan but contains nuts

Preparation
Heat the oil in a large saucepan over medium-high heat. Add squash, onion, celery, pepper, and garlic; sauté for 5 minutes. Add remaining ingredients; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until tender. Discard bay leaf.

Place half of the squash mixture in a blender, and process until smooth. Pour pureed mixture into a bowl; repeat procedure with remaining squash mixture. Return pureed mixture to pan; cook over medium heat 3 minutes or until heated.

Caponata (Eggplant Salad)

2 pounds eggplant -- peeled and cut into 1" cubes
1/4 cup extra virgin olive oil -- more if necessary
2 garlic cloves -- mashed
1 medium yellow or red onion -- peeled, cut in half, and sliced
2 cups sliced celery
2 cups chopped ripe roma tomatoes
3 bay leaves -- break into 2-3 pieces, remove midrib, finely chop
2 tablespoons red wine vinegar -- or to taste
2 tablespoons small capers or chopped large capers
1/2 cup pitted kalamata olives -- coarsely chopped
salt
freshly ground black pepper

GARNISH:
1/4 cup fresh basil leaves -- sliced thin at the last minute
3 tablespoons toasted pine nuts
chopped fresh parsley

Place the eggplant cubes in a colander and sprinkle them generously with salt. Let stand at least 1/2 hour; rinse well under cold water, drain, and pat dry with paper towels.

Heat 1/4 cup oil in a large heavy skillet over medium-high heat. Gradually add the eggplant, stirring constantly. Add more oil as needed to keep the eggplant from sticking. As soon as all the eggplant is in the pan, gradually add the garlic, onion and celery.

Cook until hot through but not browned, keeping the heat as high as possible. Stir in the tomatoes, bay leaves,
vinegar, capers, and olives. Mix well and lower the heat to simmer.

Cook for about 15 to 20 minutes, or until the eggplant is tender and the flavor is well developed. Season the caponata with salt, pepper, and additional vinegar as needed.

Add basil leaves, nuts, and parsley.

Serve hot, at room temperature, or chilled.

VARIATION:
Add chopped anchovies, chunks of fish (tuna) or shellfish in the last 5 minutes of cooking

Broccoli Mascarpone Soup

3 tbsp oil
1 cup shallots chopped fine
1½ lb broccoli florets
6 cups low fat (low sodium ) chicken broth

1½ lb mascarpone divided
¼ tsp cayenne
3 tbsp chopped chives

Heat oil in pan. Diced shallots and sauté 3 minutes.

Add broccoli for 3 min. Add broth. Bring to boil for 3 min. Reduce and simmer 10 min. Blend soup in food processor in batches adding in portions of cheese. Make a day ahead. Garnish each hot soup with dollop of cheese and chives.

Cream of Asparagus Soup (Gluten-free)

Remove from heat, and stir in 1/4 teaspoon thyme, butter, salt, and lemon rind.

Gazpacho

Top this with Crusty toasted croutons!

1 tbsp olive oil
2 cloves garlic, minced
1 large tomato, fresh, peeled, finely chopped
1 green & red pepper, finely chopped
1 stalk celery, finely chopped
1 English cucumber, finely chopped
2 green onion, finely chopped
2 tablespoons chives, chopped
3 tablespoons parsley, chopped
1 tsp black pepper
1 tsp worcestershire sauce
1 tbsp-red wine vinegar
1/2 teaspoon hot pepper sauce
1 quart tomato juice

* I don't salt this soup because tomato juice is already salty

Here is a recipe from the South Beach diet cookbook that my clients rave about. I have served it with stuffed eggplant for a South Beach client as well as with Italian Chicken for regular client. It freezes beautifully.

Italian-Style Spaghetti Squash

Serving Size: 4
Categories: Freezer Tried & True
Amount Measure Ingredient: Preparation Method
-------------------------------------------------------------------------------

1 pound spaghetti squash -- halved lengthwise and seeded
1 tablespoon olive oil
1/2 medium red onion -- thinly sliced
1/2 medium zucchini -- cut into
1/2 inch dice
2 medium tomatoes -- diced
1/8 teaspoon salt
1/8 teaspoon coarsely ground pepper
1/4 cup Parmesan cheese -- grated
1/2 small lemon -- sliced

Place the squash halves, cut sides down, in a glass baking dish.
Add 1/8 cup water and cover with plastic wrap.
Microwave on high for 8-10 minutes until tender; cool slightly.

Meanwhile, in a large skillet, heat 1 tablespoon of the oil.
Add the onion and cook over medium-high heat for 3 minutes until the onion is translucent.
Add the zucchini and cook for 4-5 minutes until the zucchini begins to brown.
Add the tomatoes, salt, and pepper. Reduce the heat; simmer gently for 10 minutes.

Using a fork, scrape the squash strands into a bowl.
Toss with the remaining tablespoon of oil.
Mound the squash in the center of 4 pasta bowls and spoon the vegetable mixture around the squash.
Drizzle with more oil, if desired, and garnish with Parmesan cheese, if using.
Add the lemon slices.

Description: "A great dish when you're missing your pasta dinners."

Source: "Printed from All Recipes, Submitted by The South Beach Diet Online"

Basic Chicken Stock

1 (3 1/2-pound) chicken (broiler-fryer) - gives you about 4 cups chicken meat.

1 tablespoon black peppercorns
1 teaspoon salt
10 parsley sprigs
6 garlic cloves
sliced 3 bay leaves
2 carrots, cut into 2-inch-thick pieces
2 large stalks celery
1 medium onion unpeeled and
quartered 8 cups water

Combine first 8 ingredients in a large Dutch oven; add water. Bring to a boil over medium heat. Reduce heat; simmer, uncovered, 40 minutes or until chicken is done. Remove chicken from cooking liquid; cool. Remove meat from bones, and reserve for use in the following recipes. Return bones to cooking liquid; stir in vinegar, if desired.

Partially cover and simmer 1 hour. Strain the stock through a sieve into a large bowl, and discard the solids. Cover and chill the stock for 8 hours. Skim the solidified fat from the surface of the stock, and discard.

Note: Reserved meat from chicken will keep 3 days in an airtight container in refrigerator or 3 months in freezer. Yield: 6 cups stock (serving size: 1 cup)

Black Bean and Turkey Soup:

1 tablespoon olive or coconut oil
1/2 cup chopped red bell pepper
1 cup chopped red onion
1 cup chopped celery
1 cup chopped carrot
1 tablespoon cumin seeds, crushed
3 garlic cloves, minced
2 cups water
3/4 teaspoon salt
2 (10 1/2-ounce) cans low-salt chicken broth or vegetable broth
2 (15-ounce) cans no-salt-added black beans, drained and rinsed
1/3 pound cooked turkey breast, chopped*
1/4 cup chopped fresh or 1 tablespoon dried parsley
1 teaspoon dried oregano
2 tablespoons sherry
1/2 teaspoon hot sauce
6 tablespoons low-fat sour cream (optional)
Cilantro sprigs (optional)

*vegetarians may leave out meat
1.Saute vegetables (first 6 ingredients) in the oil with the cumin seeds until vegetables are soft. The sees may pop like popcorn.
2. Add broth and water plus seasonings to the pot plus beans and turkey. Cook another 30 minutes on med-low. Garnish with Sour cream if using.
3. This soup freezes very well and would be suitable for a work lunch in a microwave container.

Tuscan Bread & Tomato Salad:

1 lb. loaf Ciabatti or other hearty Italian bread
1/4 cup extra virgin olive oil
2 cloves garlic, minced
8 ripe tomatoes
1/4 cup sliced red onion
1 bunch (about 1 cup) fresh basil leaves
1/4 cup extra virgin olive oil
3 T. red wine vinegar
salt and pepper to taste
shaved Romano pecorino cheese (about 1/2 cup) or other dry cheese that you can grate (e.g. Parmesan)

Directions:
Cut bread into 1" cubes. In bowl, toss bread with 1/4 cup olive oil and 2 cloves garlic. Place on baking sheet and toast for 5 minutes at 350 degrees. Cut tomatoes into 1" pieces; place in bowl with red onion, basil leaves, olive oil, vinegar, salt and pepper to taste. Toss in toasted bread. Allow to sit for 1/2 hour, tossing often. Bread should be soft and saturated slightly with the oil and vinegar. Taste for seasoning. Serve with cheese on top. Serves 8.

Cucumbers with Yogurt and Mint:

1 cup plain yogurt
3 tablespoons chopped fresh mint
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/8 teaspoon pepper
4 cups sliced seeded peeled cucumber (about 2 large English)

Directions: Combine first cucumber with salt in bowl and let sit for 2 hours in fridge. Drain off excess fluid then mix remaining ingredients a large bowl; stir well. Add cucumber; toss gently to coat. Cover and chill 30 minutes. Makes a nice topping on grilled chicken or fish. Yield: 4 servings (serving size: 1 cup)

Bean Salad with Artichokes:

1 cup chopped plum tomatoes
½ cup chopped red bell pepper
½ cup chopped red onion
¼ cup chopped fresh parsley
1 can chickpeas, drained and rinsed
1 can kidney beans, drained and rinsed
1 can artichoke hearts, drained and quartered
2 Tbsp lemon juice
1 Tbsp olive oil
1 Tbsp balsamic vinegar
1.5 tsp Dijon mustard
1 tsp dried basil
1 tsp dried oregano
1 tsp dried thyme
1 garlic clove, minced
¼ cup crumbled feta cheese

Combine the first seven ingredients in a large bowl; set aside. Combine the remaining ingredients (except feta) in a small bowl, stirring with a whisk. Pour over the bean mixture; cover and chill for one hour. Sprinkle with feta cheese before serving.

Salad of Boiled Potatoes, Avocado, Peas and Watercress Cress

1 1/2 pound scrubbed new waxy potatoes
2 large ripe avocado
2 bunches of watercress, washed
1 cup frozen tiny peas
Olive oil to taste 1 to 2 lemons, juiced
Salt and freshly ground pepper

- Cook the new potatoes in salted boiling water until very tender, then drain.
- Put frozen peas into hot potatoes.
- Slice the avocado in half and remove the stone.
- Peel and slice it lengthways into thick slices or chunks (however you really like) and place in a bowl.
- Slice any large potatoes in half-this will expose their flesh to the olive oil and lemon juice. If they are small, leave
them whole. Add to the bowl.
- Throw the watercress in, then add a couple of good tablespoons of olive oil and lemon juice, to taste.
- Season and toss.

Serve on a big plate, scattered with any remaining cress.

Quinoa Nicoise Salad

Serves 4 Quinoa needs to be completely washed before using as it has a bitter coating.

1 cup rinsed quinoa
1 large can of water packed tuna
1/2 cup chopped red onion
1/4 cup chopped fresh parsley garnish black olives, and cherry tomatoes, even hard boiled eggs

Dressing:
1 large clove garlic
1 tsp dry basil
salt and pepper to taste
2 large tbsp lemon juice
2 tsp honey mustard
1 tbsp olive oil

Bring 3 cups water to boil.
Add rinsed quinoa and cook on medium for 15 min.
Drain, rinse with cold water.

1.Press into sieve to dry grains.
2. Drain tuna and combine with onions and parsley.
3. Mix dressing and toss lightly.
4. Garnish with tomatoes

Blueberry Salad

1 shallot, minced

Dressing:
1 c fresh blueberries
3 T sugar
1 t salt (or less)
1/3 c raspberry vinegar
1 c canola oil
1 bag baby spinach
1 pint blueberries
2/3 c blue cheese
1/4 c toasted pecans

Combine dressing ingredients in blender.
Arrange spinach on plates, top with berries, cheese and pecans.

Southwest Corn and Bean Salad

2 ears of corn barbequed, then cut off cob
1/2 cup cooked brown rice
1/2 frozen peas
1/2 cup chopped celery
1/4 cup chopped red onion
1/2 cup black beans
1/2 cup red or pinto beans
1/4 cup chopped cilantro
1/4 cup of jarred or canned green chiles chopped

Dressing:
Juice and rind of 1 lime
1 clove of garlic minced
salt and pepper to taste
1 tbsp rice vinegar