4 1/2 lbs ripe tomatoes
2 carrots
2 stalks celery
1 large onion
14 leaves fresh basil
2 sprigs fresh parsley
pepper
salt

Blanch and peel the tomatoes and squish out the seeds (most of them).

Peel the carrots, chop all the veggies and herbs roughly.

Put everything in a large saucepan, heat to boiling. Reduce the heat and simmer covered for 30 minutes, then uncover and simmer for another 20 minutes.

Use an immersion blender (or food processor, food mill, or regular blender) to puree the sauce ingredients. Continue to simmer until the sauce is reduced to the thickness you like. Adjust spices to your tastes.

1 Tbsp oil
3 lbs beef boneless tip roast, trimmed of fat
2 tsp caraway seed
1/2 tsp salt
1 lb small whole onions
1 lb sauerkraut, undrained
1/2 cup dark beer or beef broth
1/4 cup flour
1 Tbsp stone-ground mustard

Heat oil in large frypan. Cook beef in oil until brown on all sides. Sprinkle with caraway seed and salt.

Place beef in crockpot. Arrange the onions, sauerkraut, and 1/4 cup of the beer around the roast.

Cover and cook on low for 6-8 hours.

Remove beef from cooker, cover to keep warm. Mix flour, remaining beer, and mustard in small bowl. Whisk into the juices. Increase heat to high, cover and cook for 20-30 minutes. Serve the beef with the thickened gravy.

Nutritional Breakdown: 205 calories, 6g fat, 70mg cholesterol, 490mg sodium, 9g carb, 2g fiber, 29g protein, 2% vitA, 8% vitC, 2% calcium, 18% iron

1/2 lb bacon, chopped
3 medium onions
5 stalks celery
1 1/2 tsp salt
3/4 tsp celery seed
1/2 tsp pepper
2 lbs small red potatoes
1 cup chicken broth
1/4 cup sugar
2 Tbsp cornstarch
1/4 cup cider vinegar

Cook bacon in a frypan, stirring frequently, until crisp. Remove with a slotted spoon or spatula, leaving the grease in the pan. Cook onions and celery in the grease until crisp-tender. Sprinkle with the salt, celery seed, and pepper.

Cover and refrigerate bacon for later.

Layer half of the potatoes, then half the onion mixture. Repeat the layers and pour the chicken broth over top.

Cover and cook on low for 5-6 hours.

Remove potatoes from cooker, using slotted spoon. Mix sugar, cornstarch and vinegar in small bowl; stir into liquid in cooker. Stir in bacon. Gently fold in potatoes. Increase the heat setting to high. Cover and cook 20-30 minutes or until potatoes have thickened.

You can keep the potatoes warm on low for up to 2 hours.

Nutritional Breakdown: 140 calories, 3g fat, 1g sat, 5mg chol, 490mg sod, 24g carbs, 2g fiber, 4g protein, 2% vitA, 8% vitC, 2%cal, 6%iron

3 cups fresh basil leaves (don’t pack them when measuring, keep them loose-ish)
2-3 tbsp pine nuts or walnuts
1/4 cup dry bread crumbs
3 cloves garlic minced
2 tbsp light miso
2 tbsp nutritional yeast
1/4 to 1/3 cup water

Place everything except the water in a food processor and pulse/blend until everything is wel minced. Gradually add the water to the mixture and blend until the desired consistency is reached. Best if used right away.

2 (1 pound) pork tenderloins
1 teaspoon garlic powder
1 teaspoon salt
1 teaspoon ground black pepper
1 cup barbeque sauce

Prepare grill for indirect heat.
Season meat with garlic powder, salt, and pepper.
Lightly oil grate. Place tenderloin on grate, and position drip pan under meat. Cook over indirect heat for 30 minutes.
Brush tenderloin with barbeque sauce. Continue cooking for 15 minutes, or to desired doneness. Slice pork, and serve.

Nutritional Information Per Serving: 189 cals, 6.2g fat, 71mg chol, 777mg sodium, 5.9g carbs, .6g fibre, 25.8g protein

1 thin, 12-14 inch prepared pizza crust
One 8-oz jar taco sauce or picante sauce
One 15-oz can refried beans
1 cup shredded cheddar cheese
1/4 to 1/2 small head lettuce, shredded
2 tomatoes, chopped
1 cup shredded mexican-style cheese

If starting from pizza dough, preheat oven to 425 degrees. Bake crust until light brown, about seven minutes; cool while continuing with recipe. Reduce oven temperature to 375 degrees. If using a pre-cooked pizza preheat the oven to 375 degrees and proceed with recipe.

In a medium saucepan over medium heat, combine taco sauce and refried beans. Mix well; cook until warm, well-blended, and easy to spread, about 2 minutes. Remove from heat; spread over pizza crust.

Sprinkle cheddar cheese over bean mixture. Bake until cheese melts, about 2 minutes. Remove from oven; top with lettuce, tomatoes, and flavored cheese. Serve immediately.

Nutritional Information per Serving:
272 calories, 13g protein, 10g fat, 30g carbs, 29mg cholesterol, 763mg sodium, 5g fiber

Six large flour or whole wheat tortillas
1 Tbsp garlic flavored oil
1 cup chopped zucchini
1/2 cup frozen corn kernels
1/4 cup chopped onion
2 Tbsp chopped roasted jalapeno peppers
One 15-oz can solid pack pumpkin
One 15-oz can navy beans, rinsed and drained
1/4 cup water
1 tsp ground cumin
1/2 tsp chili powder
1/2 tsp dried oregano leaves
Shredded lettuce, chopped tomato, and sour cream for toppings

Preheat oven to 300 degrees. Wrap tortillas in aluminum foil and place in oven to warm while preparing filling.

While tortillas are warming, heat oil in large skillet over medium heat. Add zucchini, corn, onion, and peppers; cook, stirring, until vegetables are tender-crisp, about 4 minutes.

Stir in remaining ingredients (except tortillas and toppings). Cook, stirring occasionally, until heated through, about 4 minutes.

Spoon about 1/2 cup pumpkin mixture across center of one tortilla. Roll up tortilla, folding in sides to enclose filling. Repeat with remaining pumpkin mixture and tortillas. Serve with toppings.

Nutritional Information Per Serving:
274 calories, 11g protein, 7g fat, 45g carbohydrates, 0 cholesterol, 579mg sodium, 8g fiber

One 9-oz package fresh cheese tortellini
1/2 cup chopped onion
1 red bell pepper, seeded and chopped
1 yellow bell pepper, seeded and chopped
1/3 cup sliced celery
2 cloves garlic, minced
2 tsp canola oil
5 1/2 cups vegetable broth
2 cups chunky salsa
One 12-oz can tomato paste
1/2 tsp ground cumin
Chopped fresh cilantro, optional

Prepare the tortellini according to package directions. While the tortellini cooks, fry the onion, peppers, celery, and garlic in oil, stirring, in a large pot over medium heat until the vegetables are tender-crisp, about 2-4 minutes.

Stir in the broth, salsa, tomato paste, and cumin. Simmer for 10 minutes. Drain the tortellini and add to the saucepan. Simmer until heated through. Sprinkle individual servings with chopped cilantro, if desired.

Nutritional Information Per Serving: 310 calories, 12g protein, 6g fat, 57g carbohydrates, 9mg cholesterol, 2345mg sodium, 5g fiber.

One 15-oz can great northern beans, rinsed and drained
1 cup plain bread crumbs
1/4 cup finely chopped onion
1 egg, slightly beaten
3 Tbsp skim milk
1 clove garlic, minced
1 tsp Jamaican jerk seasoning (or cajun seasoning)
1/4 tsp salt
Nonstick cooking spray
4 hamburger buns

In a medium mixing bowl, mash bean with a fork until smooth. Stir in remaining ingredients (except buns or bread); mix well.

Shape mixture into four patties, about 4 inches in diameter. Spray a nonstick frypan with cooking spray. Heat skillet over medium heat. Cook patties in skillet until browned, turning once, about eight minutes. Serve on buns with your favorite toppings.

Nutritional Information Per Serving: 332 calories, 17g protein, 5g fat, 53g carbs, 53mg cholesterol, 107mg sodium, 13g fiber

To make the marinade, mix the masala paste, tomato ketchup, Worcestershire sauce, five-spice powder, salt, and sugar. Allow the mixture to rest in a warm place until the sugar has dissolved.

Rub the chicken pieces with the marinade and allow to rest in a cool place for a further 2 hours, or in the fridge overnight. Bring to room temperature before cooking.

Heat the oil in a wok. Fry half the ginger and all of the garlic until golden. Add the chicken and fry until both sides are sealed. Cover and cook until the chicken is tender, and the oil has separated from the sauce.

Sprinkle the chicken with the lemon juice; remaining ginger and chopped coriander leaves, and mix in well. Serve hot. Good served with basmati rice.