Delicio Recipe List

This recipe was adopted from a soup recipe found in the Sept./Oct. 2017 edition of Eating Well. The smoked paprika and smoked Gouda give the creamy soup a really nice flavor. Serve with a salad for a light and delicious meal. Ingredients : 1 1/2 pounds broccoli crowns 2 tablespoons olive oil, divided 1 sweet onion, finely chopped 2 garlic cloves, minced 1 tablespoon all-purpose flour 1/4 teaspoon smoked paprika 1 cups low-sodium vegetable broth 2 cups stale rye bread, cubed (or place fresh bread in preheated oven until bread hardens) 1 cup shredded smoked Gouda cheese, plus additional for soup topping, if desired ( see Step 7 ) 2 teaspoons rice vinegar Salt and pepper, if desired Directions : Preheat oven to 350 degrees if you need to toast bread and/or it you wish to top soup with Gouda cheese (see step 7 ). Cut 1 1/2 cups of the broccoli florets into smaller florets and set aside; and coarsely chop the remaining florets. Heat one tablespoon of oil in a large saucepan over medium heat...

When cold weather rolls in, I start thinking about the annual 6 mile wintry-hike through the beautiful trails at Hocking Hills State Park held early January. It's an opportunity to see some of the most beautiful scenery in Ohio, at a time when many of the tall trees and old caves are glistening with white snow.  And to top it off, at Cedar Falls, which is midway through the walk, hikers are served delicious hot bean soup cooked in iron kettles over an open fire, along with cornbread and hot chocolate. Although Hocking Hills bean soup cooked the old fashion way is my favorite, this soup is a close second. The recipe calls for grape seed oil, which is pressed from the seeds of grapes and has a light clean taste; however, olive oil is a fine substitute. Ingredients : 1 pound navy beans, pre-soaked 2 tablespoons grape seed oil (or substitute olive oil) 1 medium yellow onion, finely chopped 2 cups carrots, chopped 2 cups celery, chopped 2 cloves garlic, minced 1 meaty ham bone (3-4 pou...

Now this is something all three boys in the house ( third one being my hubby)  love!. And its an almost vegetarian dish! I say almost vegetarian as I added just  a little bit of dried tuna because it goes very nicely with this meaty flavoured brown lentils.   I found this recipe in and old Margret Fultan' s book of Vegetarian Cooking . In the book its called a quiche but for me its more like a tart  so I renamed it tart LOL.  I adapted the filling to suite our taste but  and I love the cheesy pastry,. Recipe : Lentil Tart,  adapted from  the recipe Lentil Quiche from The book of Vegetarian Cooking Filling: 1 large onion 100g carrot, peeled 2 cloves garlic, grated 1/2 cup brown lentils or green lentils, washed 3 cups water 1 stock cube( chicken or beef or vegetarian or just give it a miss , purely optional) 1/2 can (400g can) of peeled tomatoes ( whole or chopped) 1/2 - 1 tsp dried chilli flakes generous pinch of ground pepper. salt 2  tbsp dr...

When fall arrives, I love getting back to serving soups for dinner. Soups are easy to make, nourishing and delicious! Most of my soups are more like stews  ~ with beans, grains and plenty of vegetables ~ that serve as a hearty meal. This Split Pea Soup includes yukon potatoes, carrots and vegetarian Italian sausage. Ingredients : 4 cups low-sodium vegetable broth 4 cups water 1 pound baby yukon potatoes, peeled and cut in half or quarters 2 cups split peas 1 large onion, finely diced 4 carrots, peeled and cut into 2 inch pieces 4 cloves garlic, minced 1 tablespoon parsley 1 teaspoon smoked paprika 1 teaspoon oregano 1 teaspoon salt 1 bay leaf 12 ounces vegetarian Italian sausages (such as Tofurky or Nightlife ) Directions : In a large saucepan over high heat, add broth, water, potatoes, split peas, onion, carrots, garlic, and seasonings; bring to a boil; reduce heat to low, cover and simmer for one hour or until vegetables are soft. Then use a potato masher to mash up about one-qu...

This recipe serves a large group and is perfect for picnics. There are plenty of calorie-dense foods available at picnics so everyone will appreciate this healthy lower-calorie option. This easy, but impressive, vegetable dish is so naturally delicious, there's no need to add much seasoning ;o) Ingredients: 3 medium sweet potatoes, peeled and cubed 3 medium vidalia sweet onions, peeled and cut into wedges 3 medium zucchini, peeled and cubed 3 yellow squash, peeled and cubed 16 ounces baby bella mushrooms, ends and stems cut off 10 ounces grape tomatoes 1/4 cup olive oil 2 tablespoons balsamic vinegar 4 cloves garlic, minced 1 teaspoon salt 1/4 teaspoon salt Directions : Preheat oven to 425 degrees. Line 2-3 baking sheets with aluminum foil; lightly spray with cooking spray. Clean and cut vegetables, as specified in ingredient list.  Whisk together olive oil, balsamic vinegar, garlic, salt and pepper. Coat each group of vegetables lightly with olive oil mixture. Place groups of vege...

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...

Yield: 6 patties I saw an Indian Spiced Burger recipe in a Better Homes & Garden Magazine (Calorie-Smart publication, June 26, 2017 ) and turned it into a Garbanzo Bean Burger. The burgers are basically a healthier version of traditional falafel ~ pretty tasty ;o) 2 cans garbanzo beans, rinsed and drained 2/3 cup cucumbers, finely chopped 2 tablespoons cilantro, roughly chopped 1 clove garlic, minced 1/4 teaspoon salt 1/8 teaspoon pepper 2 cans low sodium garbanzo beans, rinsed and drained 1/4 cub red onion, finely chopped 2 tablespoon jalapeno pepper, finely chopped 1/2 teaspoon salt 1/4 teaspoon ground cumin 1/4 teaspoon ground coriander 1/8 teaspoon cinnamon 1/8 teaspoon pepper 1 tablespoon olive oil 1 bag of mixed greens Cucumber sauce : In a small bowl, combine yogurt, cucumbers, cilantro, garlic, salt and pepper. Set aside. Garbanzo Burgers : In a medium bowl, mash garbanzo beans using a potato masher or fork. Add onion, jalapeno pepper, salt, cumin, coriander, cinnamon, and ...

I adapted this recipe from a recipe that was in the December issue of Family Circle. I've been wanting to put my little spin on it since... umm Christmas. Fresh greens with marinated onions, saut�ed portabella mushrooms and roasted beets. This pairs nicely with any steak or chicken dish ~ or makes a nice light meal all on it's own. Serves 4 Dressing Ingredients: 2 tablespoons extra-virgin olive oil 2 tablespoons white balsamic vinegar 1/2 tablespoon raw honey 1/2 teaspoon Dijon mustard 1/4 teaspoon salt 1/8 teaspoon pepper Salad Ingredients : 3-4 beets, peeled and thinly sliced 1 tablespoon unsalted butter 1 tablespoon extra-virgin olive oil 6 ounce portobello mushrooms, cleaned and sliced 10 ounces mixed greens, such as baby kale, spinach and/or arugula 1 small red onion, thinly sliced 1/4 cup pine nuts, toasted Roast beets : Preheat oven to 425 degrees. Line large baking sheet with aluminum foil and spray lightly with cooking oil. Place sliced beets on prepared baking sheet. ...

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...

This Cauliflower Rice is a mild tasting and healthy dish that you can serve with nearly any main entree. It's a perfect low carb alternative to rice ~ and tastier! Ingredients : 1 large head cauliflower 1 tablespoon olive oil 2 cloves garlic, minced 1 large carrot, shredded and diced into small pieces 1/2 cup vegetable broth 2 green onion, remove stringy root ends and any damaged leaves; and thinly slice white onion and dark green leaves (keep separate) 1 handfull cilantro 3/4 teaspoon salt 1/4 teaspoon pepper Directions: Cut cauliflower and remove the center core; grate cauliflower with food processor or on medium holes of box grater. Use paper towels to remove as much moisture as possible. Melt olive oil in a large skillet over medium heat. Add garlic and cook a minute, while stirring continuously. Add cauliflower, carrot pieces, white onion and vegetable broth; cook, while continuing to stir, until a few bubbles form around edges.  Cover with lid, reduce heat and simmer for abou...

This soup recipe is similar to my Split Pea & Cruciferous Veggie Soup but includes less peas and more cruciferous vegetables ~ and it includes water chestnuts for some added crunch. Also, the vegetables are not chopped in a food processor but cut into chunks. My husband loves this soup! The recipe makes a big batch so it serves as our lunch/dinner staple for the week. Like most soups, it gets better with age. Enjoy ;o) Ingredients : 16 ounces dried green split peas 12 cups water 2 bay leaves 2 teaspoons dry mustard 3 teaspoons Mrs. Dash original blend salt-free seasoning (or your favorite seasonings) 2 cups brussels sprouts, thinly sliced 2 cups cauliflower, cut into small florets 2 cups collard greens, roughly chopped 2 cups turnips, peeled and cubed 2 cup bok choy, sliced 2 cups rutabaga, peeled and cubed 2 cups carrots, peeled and cubed 2 cups celery, cubed Salt and pepper to taste Directions : Place first 5 ingredients in a large soup pot and bring to a boil. Reduce heat and ...

This is such an easy and delicious side dish. Now that I've figured out how to peel butternut squash, it's my new favorite winter vegetable. The squash is paired with brussels sprouts ~ in my opinion, there's only way one to eat brussels sprouts and that's roasted. The browned caramelized leeks add a nice light onion taste to the dish.  Other than salt and pepper, no seasoning required ;o) Ingredients : 1 large butternut squash, peeled, seeded, and cut into bite-sized pieces (see note below) 8 ounces brussels sprouts, halved 1 leek, thinly sliced Salt and pepper to taste Directions : Preheat oven to 425 degrees. Line large baking sheet with aluminum foil; spray foil with cooking spray. Arrange squash, brussels sprouts, and leeks on baking sheet; spray vegetables lightly with cooking spray and season with salt and pepper. Roast in preheated oven about 35 minutes or until squash is soft and  brussels sprouts are browned. Transfer to baking dish and add a dash of additio...

Although the Holiday gatherings have been wonderful, I'm ready to get back to healthier eating. And that means adding more cruciferous vegetables into my diet because they are among the healthiest foods available ;o) This is a light delicious salad that includes quinoa ~ a complete protein. The dried cranberries, toasted pecans, goat cheese and granny smith apples soften the slightly bitter taste of the kale and brussels sprouts.  Salad Ingredients: 1/4 cup pecans 16 ounces baby kale, about 8 cups 1 cup brussel sprouts, shaved 1 cup carrots, shredded 1/4 cup goat cheese 1/4 cup dried reduced sugar cranberries or cherries 1 granny smith apple, core removed and sliced Quinoa (1 cup dry quinoa yields about 3 cups cooked): Drizzle of olive oil 1 cup quinoa 1 teaspoon coriander Vinaigrette Dressing Ingredients : 3 tablespoons extra virgin olive oil 1 tablespoon apple cider vinegar 2 teaspoons raw honey 1 clove garlic, minced Salt and pepper to taste Dressing : In a small bowl, whisk tog...

Yield: 4 servings Ingredients : 4 medium sweet potatoes 1 tablespoon olive oil 1 teaspoon sugar 1 teaspoon cinnamon Salt and pepper to taste Directions : Preheat oven to 425 degrees. Line large baking sheet with aluminum foil and spray lightly with cooking spray. Combine sugar and cinnamon together in small bowl. Place sweet potatoes on baking sheet (single layer). Drizzle with olive oil. Sprinkle with cinnamon sugar and salt and pepper. Roast 35-40 minutes or until tender.

Serves 4 Falafel Ingredients : 1 15-ounce can chickpeas, rinsed and drained 1/4 cup leeks, finely chopped 1 small egg 2 tablespoons white whole wheat or white all-purpose flour 2 tablespoons fresh dill, snipped 1 clove garlic, minced 1 teaspoon ground coriander 1 teaspoon white balsamic vinegar 1/2 teaspoon ground cumin Salt and pepper to taste Yogurt Sauce : 1 cup plain greek yogurt 1 tablespoon fresh dill, chopped 1 tablespoon lemon juice 1 garlic clove, minced Salt and pepper to taste Other Ingredients : 1 small cucumber, thinly sliced 1 tomato, sliced 1 cup of fresh baby spinach or greens Salt and pepper to taste 1-8.8 ounce package Whole Grain Tandoor Baked Nann, halved Directions : In a food processor, pulse chickpeas, leeks, egg, flour, dill, garlic, coriander, vinegar, cumin and salt and pepper together until it forms a thick paste. Yogurt Sauce : Whisk together all yogurt sauce ingredients; set aside. Add 1 tablespoon of olive oil to medium size skillet. Over medium-high heat,...

Yum ~ I love the aroma of soup simmering on the stove on a cold wintry day. Many of my soup recipes on this blog include lots of vegetables, which means a lot of slicing and dicing. This recipe includes fewer ~ carrots, celery, parsnips, kale and tomatoes. It's a quick and easy recipe ~ and both healthy and tasty ;o) Serves: 8 Ingredients: 2 cups carrots, peeled and sliced 2 cups celery, chopped 2 cups parsnips, peeled and diced 1/2 leek, thinly sliced 2 quarts low-sodium vegetable broth 1-14.5 ounce can fire roasted tomatoes 1 cup red lentils 2 teaspoons orignial Mrs. Dash 1 teaspoon salt 1/2 teaspoon pepper 2 bay leaves 8 ounces baby kale (grab a bag that includes a bit of red cabbage, if available) Directions: Heat olive oil in large pot over medium heat. Add carrots, celery, parsnips, and leeks; cook about 5 minutes or until soft. Add broth, tomatoes, lentils, and seasonings; increase heat to high and bring to a boil. Reduce heat to low, cover with lid and simmer about 30 minut...

This is a great dish to serve for a Holiday brunch. You'll love the taste of the cinnamon raisin bread and sweet fontina cheese. You can prepare it the night before; refrigerate; and then bring to room temperature before baking.  Serves 8 Ingredients : 2 cups packed fresh baby spinach, stems removed 10 large eggs 3 cups half-and-half 8 slices cinnamon raisin bread, cubed 1/2 leek, finely sliced (about 1/2 cup) 8 ounces fontina cheese 2 cups butternut squash, peeled and cubed 1 tablespoon olive oil Salt and pepper to taste Directions :  Preheat oven to 450 degrees. Spray 9" by 13" casserole dish with cooking spray. Add about 1" of water to small saucepan and bring to a boil; add spinach and cover saucepan; cook a few minutes, just until spinach begins to wilt. Drain using cold water; remove excess water with paper towel; and chop spinach. Whisk together eggs and half-and-half in a large bowl; fold in bread, leeks, spinach, and 3/4 of cheese. Cover with plastic wrap an...