Veggies: To Go!
(or how to eat well, eat smart and stay PARVE)Maybe it’s the month of Av that got me thinking in terms of Non-Meat suppers. Or the heat of summer. Then again, it may be my organic-leaning friends with their high energy levels. Or maybe it’s just knowing I can eat any of this and still be cool with a Fro-Yo for dessert. Whatever! We eat Vegetarian Style at least twice a week in my house, and we like it. Not falling into the very dull trap of melted cheese sandwiches and fish sticks is a must. Keeping it fresh, low in fat and high in whole grains and summer vegetables is key.
(c) 2009 Debby Segura. Debby Segura holds an AB in Design from UCLA. She designs dinnerware and she teaches and writes about cooking. She lives in Los Angeles with her husband and children. Visit her at http://www.debbysegura.com
Salmon Salad Wraps
Serves 6. Great for Picnics!
2 14 3/4 ounce cans of Salmon, drained
3 dill pickles, diced
3 stalks celery, diced
1 tablespoon minced dill or 1 teaspoon dried dill
3 tablespoons mayonnaise
1 to 2 tablespoons Dijon mustard, plus more for the wraps
1 tablespoon lemon juice
Salt and pepper, to taste
1 16 ounce package of 4 Lavash breads (whole wheat, if desired)
4 Roma tomatoes, sliced thin
1 basket alfalfa sprouts or 8 large leaves of romaine lettuce
1 large avocado, pitted, peeled and sliced thin
In a large mixing bowl, combine all of the salmon salad ingredients and mix until thoroughly combined and uniform in consistency. Season with salt and pepper, if desired.
Unroll the first Lavash bread and place it on your counter, so that it’s long side is facing you. In the center, make a long row of Roma tomato slices across the Lavash. Just below the tomato row, arrange a long fluffy row of the alfalfa sprouts, and below the sprouts, arrange a row of avocado slices. Above the row of tomato slices, use a fork to evenly spread 1/4 of the salmon salad mixture. Around the top edge of the Lavash, squirt a line of Dijon mustard. Starting from the bottom edge of the lavash, begin to tightly roll up the Lavash. When you have rolled it all the way up, the Dijon line will “glue” the wrap closed. Repeat for the other wraps. With a sharp, serrated knife, cut each wrap into 4 or 5 lengths and either serve immediately, or wrap in wax paper or aluminum foil and refrigerate until ready to serve.
6 large (hamburger-sized) Portobello mushrooms
Soy or Tamari sauce
6 slices cheese (jack, muenster, cheddar or American, optional)
6 hamburger buns or round onion rolls, split in half and heated
Russian dressing (1/4 cup mayonnaise, 3 Tablespoons katsup, 1 tablespoon dill pickle relish, 1 teaspoon prepared white horseradish, stirred until combined
6 large leaves of butter or limestone lettuce
Clean off the mushrooms, and make sure that the stem is cut to a length even with the bottom of the mushroom. Preheat a non-stick pan to medium heat and spray with non-stick cooking spray. Place the mushrooms (as many as will fit), stem side up, on the pan, add a tablespoon of the soy or Tamari sauce to the pan, and cook, covered, at medium low heat for about 3-4 minutes or until beginning to soften. Flip the mushrooms over, place a slice of cheese atop each bun, if desired. Dress each Portobello burger with the Russian dressing, mustard and a large lettuce leaf. Serve hot!
Pasta and Vegetable Ribbons with Pesto
4 ounces fresh basil, stemmed, cleaned and checked
¼ cup pine nuts
1 clove minced garlic
Freshly ground black pepper
1 pound spaghetti or linguini pasta
1 large carrot, cut in matchstick shaped pieces
2 zucchini, cut in matchstick shaped pieces
Parmesan cheese or minced green and black olives
In the work bowl of a food processor, coarsely chop the basil. Add the pine nuts and the garlic and pulse to combine. Turn the motor on and add the olive oil in a slow stream until the mixture is about the consistency of thick apple sauce. Season generously with salt and pepper. Reserve.
Boil 2 quarts of salted water in a large pasta pot. Add the pasta and boil until it is flexible. Add the carrot and boil two more minutes. Then add the zucchini and continue to boil until the pasta is al dente and the zucchini is flexible, about 30 seconds more. Pour the pasta into a colander to quickly drain. Pour the pasta back into the empty pot, add the pesto and vegetables and toss very lightly, carefully and quickly to combine. Serve in pasta bowls, garnished with grated Parmesan cheese or minced green and black olives, or both!
3 - 16 ounce bags frozen chopped spinach, thawed and drained in a colander
1 - 15 ounce container non-fat or low-fat ricotta
1 pound crumbled feta cheese or shredded Muenster, divided
1 teaspoon dried oregano
½ teaspoon garlic powder
½ teaspoon onion powder
1/4 teaspoon nutmeg (optional)
salt and pepper to taste
Parmesan cheese (optional)
Preheat the oven to 400 degrees. Grease a 9x13" Pyrex pan with olive oil and dust with matzoh meal. In a large mixing bowl, combine the spinach, ricotta, most of the cheese, herbs and spices and season to taste with salt and pepper. Pour the spinach mixture into the prepared pan and smooth the top. Sprinkle generously with the matzoh meal, as well as the rest of the cheese. Drizzle with olive oil and shavings of Parmesan cheese, if desired.
Bake in the middle of the preheated oven for 45 to 55 minutes or until the top is golden and the bubbling liquid of the spinach has evaporated. Serve hot, warm, at room temperature, or reheated at 350 for 15 minutes.