Pasta Primavera

Pasta primavera is related to and likely derived from authentic Italian dishes. However this is more accurately a North American dish, created in Nova Scotia and brought to New York City in the early 1970s. Typically, made with olive oil or alfredo, this dish would be high in fat and cholesterol. Luckily, this version keeps the fat to a minimum and is totally health promoting!

Servings: 6

Ingredients:

3 c broccoli, chopped

2 c carrots, diced

1 onion, diced

1 c red bell pepper, diced

1½ T garlic granules

2 c vegetable broth

12 oz quinoa penne

2 c green peas

1 c soymilk

½ c oat flour

½ c raw cashews

¼ tsp black pepper

2 tsp basil or 2 T fresh

2 tsp oregano or 2 T fresh

1 c cherry tomatoes, halved

In a medium pot, bring water to a boil. Then add the pasta and cook according to the directions on the box. When the pasta is slightly al dente, remove from heat, drain, and set aside.

While pasta cooks, in a large sauté pan, sweat the broccoli, carrots, onion, red pepper, and garlic on medium heat for 10 minutes. Keep them covered and stir occasionally. Then stir in the vegetable broth and simmer for another 10 minutes. 

Grind the cashews in a spice grinder to form a cashew powder. A coffee grinder or blender would also work. Either way, make sure the appliance is completely dry before adding cashews otherwise you will have a cashew paste.

Stir in the soymilk, oat flour, and cashew powder. Make sure to stir occasionally to prevent the oats from clumping together. Add the peas, black pepper, and dried herbs. Simmer for 10 minutes, continuing to stir occasionally, until the oats and cashews create a creamy sauce. Mix in the pasta, tomatoes, and the fresh herbs if using. Best served right away. Also delicious chilled as a pasta salad.

Brussel Sprouts with Apples & Pecans

Brussels sprouts are a cruciferous vegetable, and are known for their high-nutrient density. Green vegetables are a key part of healthy diet…this recipe is a tasty way to enjoy them. The apples add a crunchy sweetness and the pecans impart a slight buttery flavor. It’s a wonderful combination.

Serves 6 

Ingredients:

¾ c pecans

2 lbs Brussels sprouts

½ c vegetable broth, low-sodium

1 onion, yellow

10 dates, medjool

½ T garlic granules

2 apples

1 lemon

Lightly toast the pecans in the oven at 350 degrees for about 5 minutes. You know they’re ready when you can smell their sweet aroma. Be careful, they can burn quickly.

Cut the Brussels sprouts in half and then julienne each half. If there are larger pieces, feel free to break them up a little bit. In a large non-stick pan, sauté the Brussels sprouts with the vegetable stock over medium heat. Let simmer for 5-7 minutes.

Add the diced onion, dates, and garlic, stirring occasionally. Just before serving the Brussels sprouts should be soft and bright green. This is the time to add the apples and lemon juice, to keep the apples cold and crisp, which complements the warm dish. Lastly, stir in the toasted pecan pieces and serve.