Carrots Caribbean-Style

Makes 3 servings

Ingredients

• 2 cups fresh carrot cut in julienne strips
• 3/4 cup pineapple juice
• 3/4 teaspoon ground cinnamon
• 1/8 teaspoon ground nutmeg
• 1/16 teaspoon ground black pepper

Directions

In a medium saucepan combine carrots, pineapple juice, cinnamon, nutmeg, and black pepper. Bring to boil. Reduce heat and simmer, covered, until carrots are just tender, about 15 minutes.

Mixed Vegetable Casserole with Cheese

(Makes 8 servings)

• 1 head cauliflower or 2 (10 ounce) packages frozen cauliflower
• 1 pound fresh peas, shelled, or 1 (10 ounce) package frozen peas
• 4 carrots, diced
• 1/2 pound small pearl onions
• 4 tablespoons butter
• 4 tablespoons whole wheat flour
• 2 cups milk
• 1 teaspoon salt
• 1 teaspoon brewer’s yeast (optional)
• 2/3 grated sharp Cheddar cheese
• Paprika

Prepare all vegetables. If using all fresh vegetables, which is preferable, wash cauliflower carefully and cut into florets, discarding all but tender stems. Steam vegetables separately until half cooked. Put into lightly buttered casserole or oven-serving dish.

Melt butter, stir in flour. Cook 2 minutes over low heat, add milk. Whisk vigorously until mixture is thick and smooth. Add cheese and continue to whisk until cheese melts. Add salt to taste. Remember vegetables have not been salted.

Pour sauce over vegetables, sprinkle with paprika. Bake uncovered at 350 F. for 20 to 25 minutes. Vegetables should be tender, not mushy.

Recipe from The Saturday Evening Post Fiber & Bran Better Health Cookbook,  © The Saturday Evening Post Society. All rights reserved.

Banana-Sweet Potato Casserole

(Makes 4 servings)

• 2 cups sweet potatoes, cooked and mashed
• 1 cup (3 medium ripened) bananas, mashed
• 3/4 teaspoon curry powder
• 1/3 cup sour cream
• 1/2 teaspoon salt
• 1 egg

Combine all ingredients in large mixing bowl, beat until fluffy. Turn mixture into oiled 1-quart casserole dish. Bake, uncovered, at 350 F. 20 minutes, or until puffed and lightly browned.

Recipe from The Saturday Evening Post Fiber & Bran Better Health Cookbook, © The Saturday Evening Post Society. All rights reserved.

Down Home Corn Casserole with Cheese

(Makes 6 to 8 servings)

• 2 green peppers, chopped
• 1 onion, sliced thinly
• 2 cloves garlic, minced
• 2 tablespoons vegetable oil
• 1 1/2 cups raw corn kernels
• 1 cup fresh tomatoes, peeled and chopped
• 3/4 cup celery, chopped
• 1 1/4 cups fine bread crumbs
• 1 teaspoon salt
• 3/4 teaspoon paprika
• 1 tablespoon honey
• 3/4 teaspoon basil
• 1/2 teaspoon cayenne
• Cheddar or Colby cheese, grated

Sauté green peppers, onion, and garlic in vegetable oil over moderate heat until onions are golden.

In large mixing bowl combine sautéed vegetables with all other ingredients except cheese. Stir until well mixed. Pour into oiled casserole. Top with cheese liberally or to desired taste.

Cover pan. Bake at 350 F. 30 minutes; remove cover, increase oven temperature to 400 F. Bake 10 minutes longer to brown top.

Recipe from The Saturday Evening Post Fiber & Bran Better Health Cookbook,  © The Saturday Evening Post Society. All rights reserved.

Crunchy Sweet Potato Casserole

(Makes 6 to 8 servings)

• 2 pounds (6-8) sweet potatoes
• 1/3 cup butter or margarine
• 1/2 cup honey or molasses (unsulfured)
• 2 eggs, beaten
• 1/2 cup milk
• 1/3 cup chopped pecans
• 1/3 cup shredded coconut
• 2 tablespoons unbleached flour
• 2 tablespoons melted butter

Peel, halve, and boil potatoes in lightly salted water until soft. Drain well. Mash with potato masher or electric beater. There should be 4 cups mashed potatoes. Beat in butter, 2 tablespoons honey or molasses, beaten eggs, and milk. When well blended, spread mixture into lightly buttered 11/2-to-2-quart casserole.
Stir together pecans, coconut, and flour. Add rest of honey or molasses and melted butter. When well blended, spread mixture over sweet potatoes. Bake 1 hour at 325 F.

Recipe from The Saturday Evening Post Fiber & Bran Better Health Cookbook,  © The Saturday Evening Post Society. All rights reserved.

Broccoli Cashew Casserole

(Makes 6 to 8 servings)

• 1 large bunch broccoli or 2 packages frozen broccoli
• 1 pound whole wheat or spinach noodles
• 2 tablespoons butter or margarine
• 8 ounces Swiss cheese, cubed
• 1/3 cup whole wheat flour
• 2 cups milk
• 3/4 cup Parmesan cheese
• 1/4 cup poppy seeds
• 2 egg yolks
• 2 cups cashews
• Salt and Pepper

If using fresh broccoli, wash carefully, cut off thick stems. Quarter florets, cut tender stems into bite-size pieces. Boil in salted water 3 minutes, drain thoroughly or thaw frozen variety and drain well.

Cook noodles in large kettle boiling salted water 6 to 7 minutes or just until tender. Do not overcook. Drain, rinse very briefly in cold water. Drain again, toss with butter or margarine. Set aside.

In saucepan, toss cheese cubes with flour, stir in milk. Place over moderately high heat, stir until thick and smooth. Add 1/2 cup Parmesan cheese and poppy seeds. Continue to cook until thoroughly blended. Remove from heat.

Beat egg yolks well, add a little of hot sauce gradually. When those ingredients are blended, add mixture slowly to rest of sauce, stirring vigorously. Season to taste with salt and pepper.

Spread a little cheese sauce in bottom of lightly oiled baking-serving dish. Cover with layer of noodles, the with layer of broccoli. Sprinkle with 3/4 cup cashews, pour over half remaining sauce. Repeat layering process. Garnish top with rest Parmesan cheese and remaining 1/2 cup cashews. Bake 20 to 30 minutes at 325 F. If this is prepared in advance and chilled, allow 40 minutes for baking.

Recipe from The Saturday Evening Post Fiber & Bran Better Health Cookbook,  © The Saturday Evening Post Society. All rights reserved.

Sweet Potato Casserole

(Makes about 8 servings)

• 4 cups sweet potatoes, boiled and mashed
• 1 cup of sugar
• 1/2 teaspoon of nutmeg
• 1/2 teaspoon of salt
• 1/2 teaspoon of cinnamon
• 1/2 cup of butter
• 1 cup of milk
• 1/2 cup of chopped walnuts
• 2 eggs
• 1 to 2 cups mini-marshmallows for topping

Preheat oven to 375 F. Combine mashed sweet potatoes with sugar, nutmeg, salt, and cinnamon. Mix well. Beat in butter, milk, and nuts until light; beat in eggs. Pour mixture into a buttered casserole dish (1 1/2-quart size). Top with marshmallows. Bake until marshmallows are toasted, about 20 minutes.

Sunflower Soup

(Makes 8 servings)

• 1/3 cup oil (safflower, peanut, or corn)
• 1 onion
• 2 cups sunflower seeds
• 1 tablespoon salt
• 3 quarts vegetable stock
• 2 teaspoons savory
• 4-5 cups fresh spinach

Heat oil in 4-quart pan. Chop onion and saute in oil just until tender. Do not brown.

Add sunflower seeds and salt. Stir briefly and add vegetable stock. Cover and simmer 40 minutes.

Wash spinach carefully. Drain well and shred quite fine. Add spinach and savory to soup. Cover and simmer 8 minutes.

Pour soup in blender or food processor. Taste for seasoning.

Serve in preheated soup bowls, garnished with a few shreds of spinach or onion.

Crunchy Crouton, Summer Veggie, and Mozzarella Salad

Recipe courtesy of Aida Mollenkamp

(Makes 4 servings)

• 8 ounces slightly stale loaf country-style bread
• 2 tablespoons extra-virgin olive oil, plus more for toasting bread
• 1 1/2 teaspoons kosher salt, plus more for seasoning
• 1/4 teaspoon freshly ground black pepper, plus more for seasoning
• 3 tablespoons champagne vinegar or rice vinegar
• 1/4 teaspoon granulated sugar
• 1 1/2 cups halved grape or pear tomatoes (about 8 ounces)
• 1 cup small dice mini sweet peppers
• 1 cup sweet corn kernels (about 1 ear)
• 8 ounces mozzarella, small dice
• 1 handful baby spinach, carefully washed and dried (optional)
• 1/4 cup thinly sliced fresh chives
• 10 medium fresh basil leaves, town into small pieces (about 3 tablespoons)

Preheat oven to 450 degrees F and arrange a rack in the middle.

Tear or cut bread into bite-sized chunks and add to medium bowl. Drizzle olive oil all over bread, season with salt and freshly ground black pepper, and toss to coat. Transfer bread to sheet pan, put in oven and toast until crisp and golden, about 10 to 15 minutes. (You should have about 6 cups.)

Combine vinegar, salt, pepper, and sugar in large nonreactive serving bowl and whisk until sugar is dissolved. Add toasted bread and remaining 2 tablespoons olive oil and toss to coat. Add tomatoes, peppers, corn, mozzarella, and spinach, if using, and toss to thoroughly combine. Taste piece of bread and season with more salt or pepper if needed. Let sit at least 15 minutes or up to 4 hours before serving. Just before serving, add chives and basil, toss to combine.

(Note: Get the kids involved by having them help tear the bread and basil for this salad.)

Yield: 4 servings
Prep Time: 5 minutes
Cook Time: 15 minutes
Inactive Prep Time: 15 minutes
Ease of preparation: easy