Best Healthy Tri-Color Sweet Cole Slaw Mayo-Free

 

 

In the past, I’ve shared multiple salad recipes with shredded cabbage. I just love cabbage. I’m a fan of any crunchy slaw that comes together fast and balances out a meal. Then I discovered broccoli slaw and fell in love again. Most of the cabbage/broccoli salads used a creamy dressing that contained mayonnaise and few were sweet. My sister’s family is definitely a fan of sweet slaw. Today’s version of healthy coleslaw is vegan, Paleo, and dairy-free. 

 

 

 

 

 

Tri-Color Sweet Cole Slaw

Use organic when available. Serves 6

This healthy coleslaw with a sweet vinegar dressing is a no-mayo alternative to the classic creamy coleslaw version.  It is vegan, paleo & dairy free   

Ingredients

Slaw

• 1/2 medium red cabbage head shredded
• 1/2 medium green cabbage head shredded
• 2 heaping cups shredded carrots
• or use 1 lb package of tri-colored slaw or broccoli slaw
• 2 tbsp optional thin slivers red onions

Dressing

• 3 tbsp olive oil
• 1/3 cup apple cider vinegar
• 1 to 2 tbsp sugar
• 1/2 tbsp Dijon mustard  
• 1 tsp optional caraway or celery seeds
• salt and pepper to taste

Instructions

• In large bowl, mix all slaw ingredients
• In small bowl, whisk all dressing ingredients together until sugar dissolves
• Pour dressing all over the slaw and toss well to combine
• Cover and place in refrigerator for at least 1 to 2 hours
• Serve cold

Enjoy!

 

 

 

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Spring Vegetable Garden Appetizer

 

Today I’m trying a fun food for all your spring and Easter get-togethers, a Spring Vegetable Garden using hummus and fresh baby carrots, radishes, asparagus, celery, peppers, and sugar snap peas.  You can vary the vegetables according to your preference and availability. Use the smallest part of your celery bunch with the green attached. I’m currently able to get local baby carrots with greens attached. There is so much greens I must remove half or it fills the dish.  If you can’t get those, use small carrots and even cut them smaller and shorter. Watch for spring crops of asparagus and the fresh little peas. You can cut half off so it fits the dish.  (For my far north readers, pin this recipe for your spring crops later.)

I’m using my basic hummus recipe, but feel free to use your favorite. Double the basic hummus recipe using 2 drained cans  of chickpeas.  If buying commercial hummus, use 2 10-oz. hummus containers. This is the base for your garden and should be at least one inch deep in your dish. You may substitute your favorite dip if it is thick enough to support your little veggies in a vertical position.

Classic Hummus

Use organic when available. It's great with veggies or pita chips as an appetizer or snack.

Servings 4

Ingredients

• 1 (15 ounce) can garbanzo beans, drained, liquid reserved
• 1 tbsp lemon juice
• 1 tbsp olive oil
• 1 clove garlic, crushed
• 1/2 tsp ground cumin
• 1/2 tsp salt
• 2 drops sesame oil, or to taste (optional)
• baby veggies or cut veggies like carrots, celery, spring peas, radishes, asparagus, peppers 

Instructions

• Place all ingredients in food processor
• Blend until smooth
• Stream reserved bean liquid into the mixture as it blends until desired consistency is achieved but keep it thick for appetizer garden
• Double recipe for hummus 

  Instructions for Spring Garden Appetizer

  • Double recipe for hummus or use your favorite dip
  • Fill bottom of serving dish with 1 to 2 inches of hummus
  • Place baby veggies in the hummus vertically
  • Serve with pita chips or veggies
    
  • Enjoy! 
    

    

Spring Hummus Vegetable Garden Appetizer

Use organic when available, serves 6

Ingredients

• 20 oz or more of hummus or dip
• 6 small carrots with green attached
• 6 celery heart stalks with green attached
• 6 asparagus
• 6 radishes with greens attached
• 6 sugar snap peas or snow peas
• 6 small peppers
• optional fresh parsley or other herb for garnish

Instructions

• Spread hummus to fill bottom of a deep baking dish 2 to 3 inch
• If desired, blanch asparagus (I like them raw, but it's an option)
• Cut asparagus in half
• Cut radishes in half
• Cut any celery, carrots, or peas that are too tall
• Arrange a row of carrots like a garden
• Repeat with celery, radishes, sugar snap peas, peppers, and asparagus
• You should now have 6 rows of veggies
• Optional garnish with fresh herbs
• Serve with whole grain crackers and a tray of more spring veggies

Enjoy!

 

 

 

This dish was shared on St. Pete’s Channel 10, Good to Know Segment:

How to Impress Your Easter Guests with Creative Snacks & Thrifty Tablescapes

 

 

 

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Fast & Filling Meals

 Everyone should have recipes for crazy nights when you need a meal in minutes not hours. Here are a few ideas to keep your family fed fast.

 

 

I. Pan Seared Tilapia 

 

This 15-minute recipe is great for a weeknight meal. My seasonings are simple: salt, pepper, basil, garlic, and lemon juice. If you like a little spice, try adding a pinch of paprika or crushed red pepper flakes. Serve with simple side dishes for your fast meal, like a simple green salad with frozen corn. 

 

Pan Seared Tilapia 

 

 

II.  LInguine With Red Clam Sauce

 

An Italian pasta classic, Linguine with Red Clam Sauce is a fast and filling meal. Delicious clams in a savory tomato sauce make an easy meal that is on the table in 30 minutes. I’m using canned clams, which can be a staple pantry item, for a quick meal.

 

 

 

 

Linguine With Red Clam Sauce

 

 

 III. The Easiest Vegetable Stir Fry

 

The Recipe Critic has a recipe for The Easiest Vegetable Stir Fry. Like always, modify as necessary. What makes this an amazing recipe? The great sauce you make. 

 

Recipe Critic

 

 IV. Spend With Pennies has an Easy Beef Stir Fry.

 

 

 Beef Stir Fry

 

 This easy beef stir-fry is a quick weeknight meal with the most delicious sauce.

 

 V.  Mac and Cheese

 

Mac and cheese is another fantastically simple delicious meal that the whole family can enjoy. It takes no time at all to prepare and it is one of those meals that can be prepared in the morning and then reheated in the evening. Take a look at an easy mac and cheese recipe at Sweet C’s Design if you are unsure how to make it. If you are wanting a low-fat healthier alternative then you can even accomplish this also. Switch out the pasta for whole wheat pasta and the cheese and milk for low fat versions. You will get the same end result and then pair it with some veggies for a filling meal. 

Sweet C’s Design

VI.  Broccoli Pasta Shells

 

If you’re looking for a healthy meal that’s fast and easy to prepare, then you might want to try broccoli pasta shells. Broccoli is a great addition to your diet and will certainly offer fantastic health benefits. There are several recipes online, but I like the one by RecipeTinEats. The recipe uses olive oil which I love to use and a little lemon juice, one of my favorite flavors. One of the best emergency quick dinner ideas with broccoli, pasta and not much else; it’s a little bit lemony, a little bit cheesy and a whole lot of yum. 

RecipeTinEats

VI. Noodle Recipes

If you’re a fan of your noodles in a packet that you can throw in the microwave, then it’s time for the real thing. I promise you, the ones that you prepare yourself taste even better, and they won’t take up that much of your time at all. One point to consider with noodles is what you’re going to put with them. Similar to stir fry, you have countless options that are worth considering here. For instance, you can create some chicken noodles in about twenty minutes. Or, if you want a great vegetarian dish, just add some peppers and herbs for a delicious meal that you can easily get ready when you come in from work. Insanely Good has 27 Easy Noodle Recipes to consider.

Paula Dean’s Goulash

VII. Fried Rice 

If you are looking for a healthy meal choice, then you can try mixing some ingredients with egg fried rice. This can be as healthy as most meals in this list, if you avoid MSG and packets of ingredients with lots sodium or chemicals. The main consideration will be choosing and preparing the right protein. Fish can be a great choice here as well as chicken. They pair quite well together. Gimme Some Oven has a great basic recipe that takes 5 minute preparation and 10 minutes to cook it. Check it out at Fried Rice.

Gimme Some Oven

I hope this inspires you to create some fantastic meals that are easy to prepare when you only have a little time to spare. Keep a few ingredients in the pantry for an unexpected busy work day and you won’t be spending an age in the  kitchen preparing the family meal. 

 

 

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Asparagus & Tomato Quiche For Easter Brunch

 

 

Last week at the farmer’s market, one grower had a little packet of fresh new asparagus which reminded me of a spring Quiche. Fresh asparagus, cherry tomatoes, and basil cooked in a cheesy custard sounds perfect for breakfast, lunch, brunch, or even dinner.  An asparagus Quiche is one of my favorites for an Easter or spring brunch.

I usually use Swiss cheese but have enjoyed quiches made from a variety of cheeses.  Your favorite crust can be used – even store-bought.  If you cannot have grains in your diet, you can oil the pie plate and cook the vegetable custard without a crust.

 

Asparagus & Tomato Quiche

Use organic when available, vegetarian  Serves 7 to 8

Ingredients

•     6 eggs or 4 whole eggs and 2 egg whites
•     1 bunch of asparagus or 7 or 8 stalks
•     1 9" pie shell
•     1/2 cup milk
•     1 cup cream
•     1 cup grated cheese, such as Swiss, cheddar, Gruyère
•     1/4 cup torn fresh basil
•     1 cup cherry tomato halves
•     Salt and pepper to taste
•     optional medium tomato to cut into pinwheel slices for decoration 

Instructions

1.     Preheat oven to 425 F or 218 C
2.     Oil pie pan and add dough
3.     Fork bottom of pie crust and cover crust edges with aluminum foil to prevent over-browning
4.     Bake pie crust for about 5 minutes
5.     Remove aluminum foil and bake pie crust for another 8 minutes until almost done
6.     Reduce oven to 325 F or 162 C
7.     Meanwhile, bring water to a boil in a large pot
8.     Cut most of the asparagus into pieces and save some for top of Quiche
9.     Once water is boiling, add the cleaned & trimmed asparagus into pot & boil for 1 minute
10.     Remove immediately and run under cold water to stop the cooking process
11.     Set asparagus aside
12.     Whisk the eggs in a large bowl and add the milk and cream
13.     Whisk together thoroughly and then stir in the shredded cheese, basil, salt & pepper
14.     Add cooked asparagus and tomato slices to bottom of pie shell
15.     Pour custard mix on top
16.     Adorn top with cherry tomatoes and asparagus (optional)
17.     Bake for 35 minutes or until center is firm
18.     Cover edges of crust with aluminum foil if the crust starts to burn
19.     Let quiche stand for at least 5 minutes before cutting
20.     Can be made ahead of time and served at room temperature.
21.     Optional decorate top of quiche with sliced tomato cut into pinwheels in center of top & asparagus around edge pointing in

Enjoy!

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Cheesy Broccoli Potato Bake

 Originally Published 9/6/21 on comfortspringstation.com

#1 in post visits in 2025!

 

Two of my favorite vegetables are broccoli & potatoes.Today's recipe combines the two with melted cheese for a comforting side dish or main entrée for a meatless meal. Add a salad & a piece of fruit to complete a vegetarian dinner. I'm using grated Gouda & mozzarella in my dish, but you could use cheddar cheese instead of Gouda.  Mozzarella is relatively low in fat & calories.  This makes it a healthier cheese option. I also chose low or no fat dairy products to lower the fat content of the dish, but you'd never know it from the taste.

 

 

If you do meal planning for your family, I would suggest you make baked potatoes one night with 3 extra potatoes. Use the 3 the next day with this cheesy casserole. I use broccoli florets & stem in the casserole. Peel the stem & chop. As a matter of fact, if you use the florets the day before, you can easily just use the stem pieces in this dish.

 

Cheesy Broccoli & Potato Bake

Use organic when available. Serves 4 as a side dish or 2 as a main entrée.

 

Ingredients

  3 medium baked potatoes cooled
  1 large head of broccoli
  1/2 cup low fat sour cream
  1/4 cup skim milk
  1/4 tsp dried garlic powder
  1/4 tsp dried onion powder
  2 spring onions trimmed and sliced
 1/2 cup reduced fat shredded Gouda cheese
 1/2 cup low fat shredded Mozzarella cheese
 salt and pepper to taste

 

Instructions

• Preheat oven to 375 F (190 C)
• Spray casserole dish with cooking spray
• Break head of broccoli into florets
• Trim. peel, and chop broccoli stem
• Steam broccoli until crispy tender
• Reserve 1 tbsp of each cheese
• Mix all ingredients together to coat
• Arrange ingredients in a casserole dish
• Bake for 15 to 20 minutes
• Sprinkle reserved cheese on top
• Return to oven to melt cheese
• Serve hot 

Enjoy!

 

 

 

 

 

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