Delicio Recipe List

It's a rainy day in Columbus, Ohio, today. On rainy weekend days like this, I love to explore new recipes. During the work week, there's not much time for preparing nice lunches. Generally, I eat a big bowl of finely chopped cruciferous vegetables, a hard-boiled egg, along with a few toppings, such as dried cranberries and pumpkin seeds, and a splash (or a bit more ;o) of salad dressing. You can find many washed and-ready-to-serve salad blends at most grocery stores. This recipe is a take on that salad but served in a Tandoor Baked mini NAAN Ancient Grain flatbread (only 150 calories per naan!). Serves 2 Ingredients : 2 mini whole grain flatbreads (or 1 large cut in half) 2 cups of various cruciferous vegetables such as kale, broccoli, brussels sprouts, cabbage and radicchio 1/2 an avocado, sliced 1 hard-boiled egg, peeled and sliced A handful of grape tomatoes, cut in half 4-5 ounces white tuna in water 1 tablespoon olive oil and mayo blend dressing Balsamic vinegar and extra ...

On hot summer days,  a light and healthy salad is a perfect meal! This salad includes plenty of crisp fresh vegetables and quinoa for protein. Quinoa is really a seed and considered a "complete" protein; packed with 8 grams of protein per cup. The greens are dressed with a light vinaigrette, and for some extra flavor, the salad is topped with avocado and some toasted almonds. Makes 4 salads Salad Ingredients: 1 cup dried quinoa 8-10 ounces kale and/or field greens 1 pint of cherry or grape tomatoes, halved 1 ripe avocado, pitted, peeled and sliced or diced 1 cup carrots, peeled and diced 1 cup cucumbers, partially peeled and diced 1 cup broccoli, sliced 1 small red onion, thinly sliced 4 ounces of sliced almonds, toasted Coarse salt and freshly ground pepper Dressing:  2 tablespoons balsamic vinegar 2 tablespoons extra-virgin olive oil 1 tablespoon freshly squeezed lemon 1/2 teaspoon dijon mustard 1/2 teaspoon sugar Make Quinoa: Bring 2 cups of salted water to a boil in a me...

Lately, I've felt like I should change my greeting to: "I eat a small plant-based diet and everything else in large quantities." If I don't eat healthy, it's usually because I don't think I have the time to make a nice meal. But there are plenty of easy and healthy recipes... it's a matter of just doing a bit of pre-planning. This taco recipe is quick, delicious and healthy. You can have them prepared faster than picking up take-out (unless you happen to live next door to Taco Bell ;o) You'll get plenty of protein with the black beans and quinoa, along with your daily dose of cruciferous vegetables. And you can always pick up a bag of any kind of kale or cabbage mix if you don't feel like messing with the dicing?? Makes 4-5 large Tacos 1 ripe avocado, pitted and peeled 1 small white onion, finely chopped (divided) 1 tablespoon lime juice  2 cups kale, shredded 1/2 cup red cabbage, shredded 1 cup quinoa, cooked 1 can black beans, drained and rinsed ...

These bean and rice burgers are so delicious, you won't miss the beef! Not only will you be eating less fat and cholesterol, but the brown rice and black beans will provide you with plenty of protein, fiber and nutrients. If heating up your grill for other food, consider transferring the pre-cooked burgers over to the grill for an even richer flavor. Yield: 8 large burgers Ingredients : 1/2 cup uncooked brown rice 2 15-ounce cans back beans, rinsed and drained 1 cup oatmeal 1 cup mushrooms, diced 1 small onion, diced 1 green pepper, diced 2 eggs, slightly beaten 2 teaspoons hot pepper sauce 1/2 teaspoon oregano 1/2 teaspoon salt 1/2 teaspoon pepper 1/4 teaspoon red pepper flakes 2 tablespoons olive oil 8 slices mozzarella cheese 8 sandwich buns or bagels, toasted Tomato and onion slices 1 ripe avocado, seeded, peeled and smashed Directions : In a small sauce pan, combine rice and 1 cup salted water; bring to a boil, and then reduce heat  to medium and cook 20 minutes (or follow pac...

I love building healthy and delicious one-bowl meals! Even your not-so-favorite (but gotta eat cause they're healthy ;o) foods ~ like beans ~ are better when served in a one-bowl meal. I ??sweet potatoes ~ mashed, roasted, fried... so the highlight of my burrito bowl  ~ you guessed it ~ are roasted sweet potatoes, with just a hint of honey and cinnamon. The brown rice is flavored with some cilantro, green onions and a little olive oil and salsa compliments the flavor of the cannellini beans. Serve over a bed of your favorite greens and top with fresh avocado and a dollop of sour cream. The bowl is especially good served with spicy tortilla chips, such as Garden of Eatin' Red Hot Blues Corn Tortilla Chips. 4 Servings Rice ingredients : 1 1/2 cup salted water 2/3 cup uncooked brown rice 1 teaspoon of your favorite no-salt seasoning, such as Mrs. Dash original Small handful of cilantro, snipped Small handful of green onions, thinly sliced 1/2 tablespoons olive oil Salt and peppe...

Step it up a notch next time you fix spaghetti for dinner. Make homemade sauce with fresh ripe Roma tomatoes... and let the sauce cook for a good couple of hours. Roma tomatoes produce a nice thick sauce and have less seeds than most other tomatoes. It'll turn your traditional spaghetti dinner into a feast ;o) Serves 8 Sauce Ingredients : 2 pounds Roma tomatoes 1 yellow onion, finely chopped 1 green pepper, finely chopped 3 stalks celery, finely chopped 2 tablespoon olive oil 1 small yellow onion, finely chopped 3 cloves garlic, minced 2 teaspoons Italian seasoning 1 teaspoons salt 1/4 teaspoon red pepper flakes 2 bay leaves Meatballs (see recipe below) 1 pound spaghetti Freshly grated parmesan cheese, for topping Directions or Sauce : Remove stems and roughly chop tomatoes. (Peel or blanche to remove skins, if desired; I prefer to keep them to maximize the health benefit.) Place tomatoes in a blender and puree until smooth. Heat oil in large saucepan over medium high heat. Add oni...

My sister and I love Panera's Roasted Beets, Quinoa and Citrus Salad ~ it's both hardy and healthy.  This simplified version is good too ~ and a lot less expensive! It makes 4 full size salads and the cost for ingredients is less than one salad at Panera ($9 per salad ;o) Serves 4 (as main entrees) Ingredients : 1/2 cup dry tri-color quinoa (or any kind) 4 beets, cleaned and peeled 8 cups Kale, roughly chopped 1 cup Radicchio, roughly chopped 1 small red onion, thinly sliced 1/4 cup blue cheese 1/4 cup pecan halves, toasted 1 mandarin orange, peeled and split into segments, optional Salt and pepper to taste Apple Cider Vinegar and Shallot Vinaigrette (see recipe below) ~ or substitute any light vinaigrette dressing Directions : Preheat oven to 425 degrees. Line large baking sheet with aluminum foil. Spray lightly with cooking oil. Roast Beets:  Dice beets into 1/2 inch pieces. Place beets in a medium bowl and add olive oil; toss until well coated. Transfer beets to the prepar...

These Chicken Nuggets are not just for kids ;o) I like to serve them with a few healthy side dishes such as Roasted Brussels Sprouts and Butternut Squash and Cauliflower Rice . Ingredients : 1 pound boneless skinless chicken breast, remove any visible fat and cut into 2" pieces (or preferred size) 1 cup bread crumbs, crushed 1/4 cup freshly grated parmesan cheese 2 teaspoons minced fresh oregano (or 1 teaspoon dried oregano) 3/4 teaspoon salt 1/2 teaspoon pepper 1/2 teaspoon garlic powder 2 tablespoons olive oil (more if needed) 1 egg, slightly beaten Directions : Mix bread crumbs, cheese, oregano, salt, pepper, and garlic powder together in a small bowl. Dip chicken pieces into beaten egg; roll in bread crumbs until fully coated. Heat oil in large skillet over medium heat. Add breaded chicken and cook until nicely browned on both sides and meat is thoroughly cooked (no longer pink in the center), about 10 minutes. Serve with mustard or BBQ sauce, if desired.

This savory quiche includes butternut squash, mushrooms, spinach and sweet cheddar... an ideal brunch recipe to serve at your holiday gathering ;o) Ingredients : 9" pie crust (see Pie Crust 101   for recipe) 1 cup butternut squash, peeled, seeded and cut into 1/2" pieces 1 cup mushrooms, roughly chopped 2-1/2 tablespoons olive oil, separated 1 small onion, finely diced 1 clove garlic, minced 1 cup spinach, roughly chopped 1 1/2 cups almond milk (or other milk of choice), separated 2 tablespoons all-purpose flour 6 large eggs, slightly beaten 1/2 teaspoon salt, plus additional to taste 1/4 teaspoon pepper, plus additional to taste 8 ounces sweet cheddar (and/or other cheddar), shredded Directions : Preheat oven to 375 degrees. Place butternut squash and mushrooms in a small bowl. Toss vegetables with about 1-1/2 tablespoons of olive oil; place veggies on baking sheet lined with aluminum foil and season with salt and pepper to taste. Roast in preheated oven for 20 minutes. Heat...

The weather is getting colder so I'm ready for some comfort food ~ yep, lasagna!  When I make lasagna, I like to make my own sauce... it just doesn't seem homemade using spaghetti sauce. This sauce is super easy to prepare too ~ just throw the ingredients in a large saucepan and let it cook while you work on the rest of the recipe. You love mushrooms and sweet peppers on your mozzarella pizza, right ~ so you're sure to like them in your vegetarian lasagna... enjoy! Serves 6 Tomato Sauce Ingredients : 1 28-ounce can fire roasted tomatoes 1 6-ounce can no-salt tomato paste  1/2 cup water 1 small yellow onion, diced 1 garlic clove, minced 1 tablespoon sugar 1 teaspoon dried oregano 1 teaspoon dried basil  1 teaspoon hot sauce 1/4 teaspoon red pepper flakes Lasagna Ingredients : 3/4 package (1 pound size) lasagna noodles 16-ounce package frozen cut green beans (or fresh) 2 cups red, yellow and/or orange sweet peppers, thinly sliced 8 ounces mushrooms, thinly sliced 1 15-ounce...

BBQ Beef brisket is a perfect meat to serve a crowd ~ and I love serving these BBQ Beef Brisket sandwiches for family summer picnics. No worries about overcooking the meat due to late guests because the longer it cooks, the better it taste! And the brisket pairs well with macaroni and cheese, roasted veggies, and a chopped salad. Yep, the menu is a done deal ;o) Ingredients: 5-6 lb. beef brisket 1 Tbsp olive oil 1 cup ketsup 1/2 cup brown sugar 3 cloves garlic, minced 2 Tbsp apple cider vinegar 1 Tbsp chili powder 1 Tbsp smoked paprika Salt and pepper to taste Directions: Add catsup, brown sugar, garlic, vinegar and seasonings to a small bowl; stir until combined. Set aside. Remove most of the top fat; leave only a thin layer (no more than 1/4"). Season sides and bottom of beef brisket with olive oil, and sprinkle entire brisket with salt and pepper. Place brisket in a large cast iron skillet over medium-high heat and cook each side until browned, about 10 minutes. If skillet is t...

Many restaurants serve tasty fish tacos but they are most likely higher in fat and salt than homemade ones. Making fish tacos at home is a way to ensure only the finest ingredients are used. This version features a fish marinade of coconut oil, cumin and chile power. The simple slaw is seasoned with a good quality mayo with chipotle flavoring, and the avocado topping includes fresh lime, garlic and cilantro. Substitute black beans and/or charred corn for the fish for any vegetarian friends ;o) Makes 8 Tacos (2 per serving) Ingredients: 8 soft corn tortillas 1 lb mahi mahi (or substitute with any mild white fish) 3 Tbsp coconut oil 2 limes 1 tsp chili powder 1/2 tsp cumin 1 green pepper, sliced 1 red pepper, sliced 1 sweet yellow onion, sliced 2 ripe avocado, pitted, peeled and cubed 1 clove garlic, minced 2 Tbsp fresh cilantro leaves 1 cup cabbage, thinly sliced (or slaw mix, such as Trader Joe's Cruciferous Crunch Collection) 1 Tablespoons Chipotle Mayonnaise (such as Sir Kinnsing...

I love making meals that are both delicious and healthy, like these Millet and Hemp Seed Veggie Burgers. Whole grain millet is gluten-free and a "smart carb" with lots of fiber and low simple sugars. It's also a good source of some important nutrients such as copper, manganese, phosphorus and magnesium. And hemp seeds are a complete protein and rich in B vitamins, dietary minerals, iron and dietary fiber. And to round out the taste, the veggie burgers are seasoned with some flavorful Indian spices, including turmeric. Turmeric has been used in India both as a spice and medicinal herb for thousands of years. Enjoy these burgers on buns or on top of greens or grains?? Make a double batch and freeze leftovers. Yields: 7 burgers (1/2 cup each) Ingredients: 3/4 cups dry whole grain millet (to yield 1 1/2 cups cooked) 1 cup kale, finely chopped 1 Tbsp coconut oil 1/2 cup hemp seeds 1/2 cup dried bread crumbs 2 Tbsp diced sweet yellow onions 1 tsp thyme 1 tsp turmeric 1/2 tsp sm...

Are you in the mood for a healthy and delicious meal? My "pick 4" includes kasha pilaf with sauteed mushrooms and sweet vidalia onions, roasted sweet potatoes, roasted beets and avocado slices ~ over a bed of spring mix. Kasha is a 100% pure roasted whole grain buckwheat ~ low sodium, no cholesterol and low fat ;o) There are several steps to preparing the bowls, but you'll find it's well worth the effort ~ enjoy ?? Serves 2 Ingredients: 4 cups spring mix 1 ripe avocado, seed removed, peeled and sliced 1 cup beetroot, peeled and cut into wedges 1-2 Tbsp olive oil (for drizzling on vegetables) Salt and pepper to taste Sweet Potato Ingredients: 1 cup sweet potatoes, peeled and cut into wedges 1/2 Tbsp olive oil 1/2 balsamic vinegar 1/4 tsp smoked paprika Salt and pepper to taste Kasha Pilaf Ingredients: 1 cup kasha 1 egg 2 Tbsp butter 2 Tbsp sweet vidalia onion, chopped 1/4 cup portobello mushrooms, sliced Salt and pepper to taste Directions  Preheat oven to 425 degrees....

This is a well-balanced meal that will leave you satisfied. It includes some cruciferous veggies and brown lentils ~ and is served over spring mix seasoned with a light and slightly sweet vinaigrette dressing. Serves 4 Roasted Vegetable Ingredients : 1 cup brussels sprouts, cut in half 1 cup carrots, large diced 1 cup red potatoes, large diced 1 cup parsnips, large diced 1 cup red onion, cut into 1-inch pieces 1 Tbsp extra-virgin olive oil 1/2 tsp salt 1/4 tsp pepper Lentil Ingredients: 1 cup brown lentils, rinsed 2 1/2 cups water 1/2 cup white wine 1 carrot, whole 1 celery, whole 1 bay leaf Salt and pepper to taste Salad and Dressing Ingredients: 16 oz spring mix 2 Tbsp extra-virgin olive oil 2 Tbsp apple cider vinegar 1 Tbsp raw honey 1/2 tsp salt Dash of black pepper Directions: Preheat oven to 400 degrees. Line two baking sheets with foil. Vegetables:  Peel and cut vegetables. Place veggies in large mixing bowl, along with olive oil and seasonings, and toss. Spread veggies on b...

In the mood for a light, healthy and refreshing meal tonight? Sweet potatoes, guacamole and pickled shallot, splashed with lime, make this  crispy baked corn tostadas a real winner!  There are a few steps to this recipe ~ but it's well worth the little extra effort. Serves 2 Guacamole Ingredients 1 ripe avocado 1 lime, juiced 1 handful fresh cilantro, chopped 1 small yellow onion, chopped 1 clove garlic, minced Salt and pepper to taste Tostadas Ingredients 4 corn tortillas 1 shallot, thinly sliced 1/2 Tbsp pure cane sugar 1/2 lime, juiced (reserve other 1/2 to serve on the side) 2 large sweet potatoes 1 tsp garlic powder 1 tsp smoked paprika 1/2 tsp salt 1/8 tsp pepper to taste 2 ounces arugula 2 Tbsp goat cheese Instructions: Preheat oven to 450 degrees. In a small bowl, combine garlic powder, smoked paprika, salt and pepper and stir until combined.  Peel and slice sweet potatoes. Place sweet potatoes on baking sheet covered with aluminum foil. Drizzle with olive oil and...

I've always loved pulled pork  ~ and it's so simple to make in the slow cooker. Cooking for a large group?  Serve it with Macaroni & Cheese and cole slaw ~ and it's a done deal! I hope you like my recipe with stewed tomatoes, smoked paprika, garlic and a little raw honey for a bit of sweetness. Ingredients 5 pounds pork roast such as shoulder or butt,  1-14 1/5 ounce can of no-salt stewed tomatoes 1/2 cup apple cider 1/3 cup raw honey 2 Tbsp smoked paprika 2 Tbsp olive oil 1 Tbsp salt 2 tsp ground black pepper 2 large cloves garlic, minced 1 tsp dried mustard (or 1 Tbsp prepared mustard) 1 medium onion, cut in quarters 4 peppercorns Put 1 peppercorn in each onion quarter and place in the bottom of the slow cooker. Place pork on top, fat side up.  In a medium bowl, whisk all other  ingredients together until thoroughly combined. Pour over pork.  Cook roast on high setting for 2 hours; reduce to low and cook an additional 4-5 hours, or until very tender. ...

You can't beat the health benefits of eggs ~ they're rich in proteins, vitamins and minerals. And they're economical, easy and versatile. With the black beans, this recipe is hearty enough to serve for breakfast, lunch and dinner. You're sure to enjoy this southwest-inspired black beans and egg dish! Ingredients 2 tsp olive oil 1 medium onion, diced 1 small jalape�o, seeded and diced 1 30-ounce can black beans, rinsed and drained 1 medium garlic clove, minced 1/2 tsp ground cumin 1/2 tsp salt 1/4 cup water juice from small lime, about 4 tsp fresh lime juice 6 large eggs, free range or organically raised 1 pint grape tomatoes, chopped 1/4 cup sharp cheddar, shredded 1/4 cup cilantro, chopped Recipe Wash and prepare the vegetables and other ingredients. In a large skillet, heat oil over medium heat. Saut� onion and jalape�o until lightly browned and soft, about 3 minutes.  Add beans, garlic, cumin, salt, water and lime juice; stir and cook until heated through.  Remove sk...

This recipe was inspired by a salad served at the LittleEater at the North Market in Columbus, Ohio. I  roasted my chickpeas to give the salad a crunchy and spicy flare. The light citrus dressing gives it a fresh and clean taste, while not overpowering the taste of the veggies and other ingredients. If you want something not only tasty, but also healthy, give this salad a try! Serves 4 Salad Ingredients 10 ounces Spring Mix (mixture of small, young salad greens, herbs and edible flowers) 2 large carrots, peeled and grated 2 large radishes, grated 1/2 cup dried cranberries 1/2 cup feta cheese Chickpeas Ingredients 1 15-ounce can chickpeas, rinsed, drained and thoroughly dried 1 Tbsp extra virgin olive oil 1 tsp chili flakes (or to taste) 1/2 tsp ground cumin 1/2 tsp smoked paprika Salt and pepper to taste Salad Dressing Ingredients 1/2 cup extra virgin olive oil 2 Tbsp white vinegar 2 Tbsp fresh lemon juice 2 Tbsp fresh organic juice Kosher salt and freshly ground black pepper to ta...

Grilled cheese isn't just for kids! Good quality ingredients turn this standard sandwich into a simple, but satisfying meal that even grown ups will love ?? Ingredients (per sandwich) 2 slices artisan bread 2-3 ounces fontina cheese Meyer lemon, thinly sliced 1 Tbsp sugar 1 shallott, thinly sliced Salt and pepper to taste Recipe Thinly slice as much of the lemon as desired. Place lemon slices and sugar in a small bowl and set aside to marinate. Place cheese evenly on one slice of bread. Add as many shallot and marinated lemon slices as desired. Season with salt and pepper. Top with the second slice of bread. Generously coat skillet with olive oil on medium heat. Place sandwich in skillet and toast about 3 minutes or until browned; turn and toast other side about 3 minutes, or until browned and cheese is melted, adding more oil if needed. Serve with a salad for a complete meal. ~adapted from blueapron.com