Tag Archives: vegetarian

RECIPE: Maple Baked Apples

I love fall. Everything about this season makes me smile – the fall foliage, the smells of pumpkin and apples, campfires, my birthday. The food during the fall season gives a cozy warm feeling. This tasty treat is perfect for the fall. Healthy, Vegetarian and only 150 calories per serving. Serve this a la mode or just with a cup of tea!

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What you need:

4 medium apples, sliced in half, and core taken out

1/4 cup of raisins and dried cranberries

1 tablespoon of maple syrup ( I used light)

1 tablespoon of unsalted butter, softened

1 teaspoon of cinnamon


1. Preheat oven to 350F.  Cut apples in half. Scoop out any filling to create a whole for the mixture to go.

2. Combine raisins, cranberries, butter, syrup and Cinnamon in a bowl .

3. Spoon about 1 tablespoon of mixture into apples. Cover with foil and bake for 30 minutes or until apples are soft.

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RECIPES: Bow Tie Pasta Salad

This salad is refreshing, healthy, and simple to make with just four ingredients. Its wonderful to serve with grilled chicken which is what I do or just alone as a side dish if you are a vegetarian. You can serve this warm or cold, whichever you please. I find this colorful salad kid friendly too. Not a fan of feta, simply just use goat cheese or cubed cheese of your choice.

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What you need:

2 cups of bow tie pasta

4 teaspoon of olive oil

1 teaspoon of minced garlic

1 cup of tomato, chopped

salt & pepper

1 cup of feta cheese

1/2 cup chopped basil

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1. In a saucepan over medium heat, combine oil, garlic and tomatoes. Cook tomatoes for about 3 minutes until the juices start to be released. Season with salt and pepper. While this is cooking boil your water and cook pasta accordingly to box directions.

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2. Combine pasta and tomatoes. Mix well.

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2. Add in cheese and basil. Toss. Sprinkle on some Parmesan cheese for a little extra flavor. Serve hot or cold!

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Cauliflower Au Gratin

Guess you could say that I am on a cauliflower kick but how could you not when only 1/2 cup of cooked cauliflower is only 14 calories! Here is my spin on a favorite dish , potatoes au gratin! I kid you not that it tastes just as well! I think most people don’t prefere cauliflower because of the bland taste but I am positive with this recipe It could change your mind! The buffalo Cauliflower was a big hit and this one is right up there!

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What you need:

1 (3-pound) head cauliflower, cut into large florets
Pepper to season
4 tablespoons (1/2 stick) unsalted butter, divided
3 tablespoons all-purpose flour
2 cups hot milk
3/4 cup freshly grated white cheddar cheese
1/2 cup freshly grated Parmesan
1/4 cup fresh panko bread crumbs
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1.  Over medium heat melt butter, combine flour to create a paste. This will thicken the cheese sauce you will make.
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2. Slowly add in milk. Once it starts to bubble add in grated white cheddar cheese. Stir and mix well.
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3. Add in Parmesan cheese. Mix well.
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4. Pour cheese sauce over cooked cauliflower. Then sprinkle on bread crumbs for the crunchy topping! Add butter on top to melt overtop to brown the breadcrumbs! Cook at 450 for about 20 minutes or until cheese is golden brown and melted.
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Roasted Corn & Red Pepper Salad

Easy, low calorie, simple ingredient recipe! Need a way to use left over corn on the cob! This salad is perfect atop chicken or even as a side dish with your meal. My mom made this for a BBQ that she hosted at the shore and brought home some of the leftovers! Even a day old this recipe still was filled with flavor!

Here is the recipe for this delicious salad!


What you need:

6 ears corn, husked
2 large red bell peppers, seeded, sliced into small strips
1 red onion, thinly sliced
1/4 cup chopped Italian parsley, or cilantro
1/3 cup rice vinegar
1/2 cup olive oil
1/4 tsp ground cumin
1/2 tsp sugar
salt and fresh ground black pepper to taste


Cook the corn in boiling salted water for 5 minutes. Drain, and when cool enough to handle, cut the kernels off the cob into a mixing bowl, with a sharp knife. Add the rest of the ingredients and mix thoroughly. Chill and toss again before serving. Taste and adjust seasoning to your tastes.

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Buffalo Cauliflower

Love the taste of buffalo wings but looking for a healthier alternative! These are a must try! They are still bite size, spicy, crunchy but packed with more vitamins and nutrients than a chicken wing! Enjoy with no guilt 🙂

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What you need:

1 cup water
1 cup all purpose flour
2 tsp garlic powder
22 oz (6 1/2 cups) cauliflower florets
3/4 cup Franks Hot Sauce or any type of hot sauce of your choice
1 tbsp melted unsalted butter


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1. In a bowl combine water , flour and garlic powder. Whisk together. If there are clumps that’s okay

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2. Dip and coat the cauliflower in the mixture.  Evenly place the cauliflower on a greased baking sheet at 450 for about 20 minutes. After cooking let cool for five minutes.

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3.  In a bowl. mix together melted butter and hot sauce.

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4. Mixture together cauliflower, hot sauce. Add a little ranch dressing if you are not a fan of spicy items.

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Parmesan Spinach Stuffed Mushrooms

A vegetarian appetizer or side dish favorite! These little mushrooms are packed with a lot of flavors! And guess what compared to other stuffed mushrooms these are cutting the calories by baking them!

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What you need:

 1 1/2 cups hot water
 6 ounce package of stuffing mix for chicken
 2 pounds fresh mushrooms (around 35)
 2 Tablespoons butter
 2 cloves garlic, minced
 1 cup fresh spinach, chopped (could also use frozen spinach that has been thawed)
 1 cup mozzarella cheese, shredded, lowfat
 1 cup grated parmesan cheese
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1. Add hot water and stuffing mix together. Stir until moistened. Set aside.
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2. Remove stems from mushrooms and chop stems.
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3. Melt the butter in a skillet on medium heat. Add chopped stems and garlic. Cook and stir for 5 minutes or until tender
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4.  Then add to the stuffing mixture along with the spinach and cheeses. Mix well.
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4. Spoon into the mushroom caps. Place them filled side up on a cookie sheet or shallow baking dish. Bake at 400 degrees for 20 minutes or until mushrooms are tender and filling is heated through.
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Cut the Calories: Roasted Veggie Alfredo Penne

Simple,Healthy,and still delicious! Great for a vegetarian! Just simply penne pasta packed with  roasted veggies tossed with a light , homemade version of Alfredo sauce! Key is using skim milk and sour cream instead of heavy cream! This alternative is low on salt and preservatives compared to those canned Alfredo sauces.

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What you need:

4 cups of cooked penne pasta

1/2 cup chopped red, yellow or orange bell pepper

1 cup slice zucchini

1 tomato  diced

parsley for garnish

1 tablespoon butter

1 teaspoon extra virgin olive oil
1 small onion, chopped finely
2 cups skim milk
1 container of light sour cream
1/4 cup shredded parm. cheese
2 tablespoon of flour
Cook pasta according to package directions. Meanwhile in the oven roast zucchini and peppers, tomato in pan. Drizzle with olive oil.
In a saucepan melt butter. Add onion and some garlic. Saute 3-4 minutes till soft. Remove from pan onto a plate, reserve. Add a tablespoon of butter to the pan with the onions. Stir in flour, and salt. Gradually stir in milk. Cook until mixture starts to bubble and thicken, stirring constantly stirring with a slotted spatula.
Stir in all veggies, sour cream and Parmesan cheese. Cook until thoroughly heated,  about 2 minutes stirring constantly. Do Not let boil!
Add pasta to veggie mixture and stir. Add parsley for garnish!
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Summer Spinach Salad

Did you know ….Its strawberry season!

  • Strawberries were originally called strewberries because the fruit was ‘strewn’ amongst the leaves of the plant.
  • Strawberries are low fat, low calorie; high in vitamin C, fiber, folic acid, potassium
  • In medieval times, strawberries were served at important functions to bring peace & prosperity

Its that time of the year to go strawberry picking, Not sure where to go in your state. Find out here!

Here is a simple Spinach & Strawberry Salad  that I paired with grilled chicken.


(Its my version of Panera Bread “Strawberry Poppyseed Salad”)

What you need:

2 cups of Spinach

1/2 of strawberries

1/3 cup red onion

1/3 feta cheese

3 tablespoon of honey roasted walnuts ( I purchased from Wegmans)

2 tablespoon of Brianna’s Poppy seed Salad Dressing – (Goal is to pick a light dressing not something heavy and creamy)

Want to find out other recipes you can make using strawberries for breakfast, lunch or dinner, click here!

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