Eating Well Makes Good Sense

For those who think that going without meat, sugars, and processed foods means a bland, boring diet, think again. Buying local, seasonal, fresh produce and paying attention to what you eat pays off with big dividends.


The truth is, you'll save money and feel better. What's more, you won't be giving up convenience. Most of these dishes can be made in 30 minutes or less.



Salads


Arugula Salad with Avocado


Arugula Salad with Hazelnuts, Carrots, and Avocados


Arugula Salad with Persimmons and Pomegranate Seeds


Black Kale, Kabocha Squash, Cheddar Cheese and Almonds

Bulgar Salad with Celery


Carrot Salad with Lemon-Soaked Raisins


Chopped Parsley Salad



Cole Slaw with Capers


Couscous Salad with Grilled Vegetables


Egg Salad


Farmers' Market Fresh Chopped Vegetable Salad


Grilled Corn Salads


Grilled Vegetable Couscous Salad


Grilled Vegetables


Parsley-Grilled Corn Salad


Potato Salad with Corn


Risotto with Summer Vegetables


Roasted Beet Salad


Salad-e Shirazi: Iranian Cucumbers, Cherry Tomatoes, and Onions


Spinach Salad


Tomato and Avocado Salad


Tomato, Avocado, Corn and Garlic Toast Salad


Wilted Spinach Salad

Soups, Snacks, Sauces, and Side Dishes


The Amazingly Versatile Blackened Pepper


Baked Sweet Potatoes with Sauteed Shallots, Garlic, and Mushrooms


Braised Sprouted Broccoli

Cannelini Beans with Roasted Tomatoes and Spinach


Caramelized Vegetable Pasta

Chermoula Sauce for Salads, Side Dishes, and Entrees



An Easy Saute with Brussels Sprouts and Carrots


Grilled Artichokes


Grilled Corn on the Cob


Grilled Vegetables


Farmers' Market Fresh Vegetable Saute


Homemade Vegetable Soup

Kale Sauteed with Garlic and Farm Fresh Vegetables


Kimchi Ramen Soup


Kosher Pickles



Mushroom Soup


Potatoes, Mashed, for Breakfast


Quesadillas, Open Faced


Ramen Soup with Kimchi and Farmers' Market Fresh Vegetables


Roasted Brussels Sprouts


Roasted Garlic-Tomato Sauce


Roasted Tomatoes


Roasted Tomato Sauce


Salt Crusted Fingerling Potatoes


Salt Steamed Broccoli


Sauteed Beet Greens


Sauteed Kale with Vegetables


Steamed Artichokes


Summer Vegetable Risotto


Sweet Potatoes Grilled


Sweet Potato Inari Sushi


Tapenade the Frugal Cook's Secret Weapon


Tomato-Vegetable Soup


Tomatoes, Roasted, for Easy-to-Make Sauce


Tomatoes, Roasted Whole or Sliced


Vegetable Soup


Vegetable Soup for Cold Weather


Entrees


Brown Sugar Pork Ribs


Chicken Wings with Kimchi Glaze

Curry, Easy-to-Make

Ginger-Soy Sauce Poached Black Cod

Cioppino with Roasted Tomatoes and Garlic Toasts

Ginger-Soy Black Cod

Green Garlic and Clams

Grilled Shrimp

Grilled Shrimp with a Tex-Mex Dry Rub


Kimchi Chicken Wings

Low Cal Breaded Fish Fillets


Israeli Couscous with Vegetables

Italian Sausages and Roasted Tomatoes

Native American-Style Salmon

Pasta Alla Checca

Pasta with Roasted Corn and Garlic

Ribs, Brown Sugar Glaze

Risotto with Farmers' Market Fresh Squash Blossoms and Baby Zucchini

Roasted Cherry Tomato and Shiitake Mushroom Pasta

Salmon with a Garlic-Citrus Glaze

Sauteed Fish with Capers, Corn, and Tomatoes



Skewered Cherry Tomatoes

Tequila Glazed Shrimp

Tofu, Beet Greens, and Brown Rice

Tofu with Crispy Toppings

Desserts



Baked Cherries

Baked Plums

Custard

Fig Tart with Crystalized Ginger Crust and Roasted Almonds

Honey Poached Apples and Pears with Cinnamon, Vanilla, Raisins, and Peppercorns

Bread and Butter Pickles

Kosher pickles are great to eat with sandwiches. Bread and Butter Pickles are great to eat on sandwiches.

Bread and Butter Pickles

Time: 60 minutes

Serves: 10

Ingredients

3 lbs small cukes, washed, ends trimmed
3 cups white sugar
3 cups yellow (Iranian) vinegar
½ cup Kosher salt
4 cups ice cubes
½ cup thinly sliced yellow onion
3 tablespoons mustard seed
1 tablespoon black peppercorns
¼ cup dill leaves

Method

Using a serrated knife, cut the cukes into ¼” pieces, put them in a colander over a bowl, add the salt, toss well, top with the ice cubes and allow to drain overnight. Rinse the cukes to get rid of the salt and toss together with the sliced onions.

Prepare 4 pint canning jars by boiling them in water for 30 minutes. Let them cool on a wire rack.

Put the sugar, vinegar, mustard seeds, and peppercorns into a sauce pan and heat until the sugar dissolves. Fill the canning jars with the cukes and sliced onions up to 1” from the top of the jar, add the dill, then fill with the vinegar-sugar liquid and seal with canning lids.

Put the jars into a pot with boiling water. Make sure the jars are completely covered by water. Cook for 10 minutes. Remove and cool on a wire rack.

Besides cukes, the recipe works exactly the same for lots of other vegetables: string beans (trimmed and cut to a length so they fit in the jar); carrot rounds (peeled) with onions; or corn off the cob with a sprinkling of diced red pepper.

Put up in their canning jars, the pickles make beautiful presents.

Serves 20. Preparation Time: 15 minutes. Cooking Time: 10 minutes.

Kosher Pickles

A lot of people I know have at least one relative who used to make pickles. For me, my grandmother didn't make pickles but her father did and she would take me down to Rivington Street on the Lower East Side of Manhattan to show me where the pickle makers had their open air stores. Her dad had a store when she was a child. He had pickle barrels out front. When she took me downtown there were still pickle makers on the Lower East Side. I loved the smell of the brine in the wooden barrels.

Kosher Pickles

I like the smaller cukes. Cut off the remains of the stems and flowers. Don’t use any cukes that are soft or discolored. Clean and dry the cukes. Put them aside while you make the brine. I use Iranian yellow vinegar, a little hard to find, but it has less of a bite.

Yield: 6-8 servings

Time: 20 minutes to prepare; 2-5 days to brine

Ingredients

5 lbs, small cukes
8 cups of water
1/4 cup Kosher salt1 cup yellow vinegar
4 cloves garlic, peeled, thinly sliced
5 bay leaves
10 whole black peppercorns
10 whole mustard seeds1/4 teaspoon of pepper flakes
3 sprigs of fresh dill

Method

In a pot, add together the water, vinegar, and salt. Bring the water to a simmer. Stir, to help the salt dissolve. The brine has to be hot enough to dissolve the salt, but don't let it boil. Stick a finger into the brine. Taste and adjust the flavor. Add more salt and vinegar as you like. If the brine is too salty or too vinegary, then add more water. Get the brine to taste the way you like it, because the way the brine tastes is the way the pickles will taste.

Put the spices into the bottom of a gallon glass jar. Put the cukes into the jar. Pour in the hot brine, being careful to cover the cukes. Save about a cup of brine.

Tasting the brine will give you an idea about the flavor of the pickles, but you won’t really know what the pickles taste like until you make your first batch. The next time you make your pickles you can adjust the flavor by putting in more of less of the flavorings: the salt, vinegar, garlic, and spices.

Now that you’ve put the cucumbers into the brine, you have to wait. How long you wait depends on how you like your pickle. If you like pickles that taste like cucumbers, you can eat them after as little as 2 days. If you want more “pickle” flavor, wait 3-5 days.

While the pickles are curing, keep them on the kitchen counter out of the sun, in the jar, uncovered. If you cover them, they'll go bad. Also, the cukes have to be kept submerged in the brine. If they’re exposed to the air, they will go bad.

The trick is to put a plastic cup in the top of the jar. If you fill the cup with the extra brine, then it’s weight will keep the pickles submerged. Make sure that the size of the cup is smaller than the opening of the jar, so the pickles can “breathe”.

Put brine in the cup, so as the water evaporates, you can add brine from the cup to keep the pickles covered.

Once the pickles are how you like them, put a top on the jar. At this point you'll probably want to transfer the pickles into smaller jars; make sure the pickles are covered and that each jar has an equal amount of the pickling spices.

Refrigerate the jars. The pickles will keep for several weeks, but since there aren't any preservatives, they won’t last as long as store-bought pickles.

Preparation Time: 20 minutes. Cooking Time: 3 minutes. Waiting Time: 2-5 days.