Low in fat, butternut squash contains significant amounts of dietary fiber, making it an exceptionally heart-friendly choice. It also contains potassium, important for bone health, and vitamin B6, essential for the proper functioning of both the nervous and immune systems. Importantly, the squash is very rich in beta-carotene (which your body automatically converts to vitamin A), which has been shown to protect against breast cancer and age-related macular degeneration, among other health benefits. If that was not enough, a single cup serving provides nearly 50% of the daily recommended dose of vitamin C.
Pasta alla carrettiera is a no-cook Italian sauce of raw tomato, garlic, fresh basil, and red pepper flakes pounded into a rough paste with olive oil, then tossed with hot spaghetti. Bright, raw, summer-perfect.
Chinese-style tofu stir-fry in a savory miso, tahini, soy sauce, and honey bean sauce with mushrooms, red peppers, and ginger. A quick vegetarian wok dinner served over rice.
Mexican tortilla stack layered with seasoned pork tenderloin, kidney beans, corn, and melted cheddar between crispy fried tortillas. A bold cumin-and-chili filling meets a cool cilantro sour cream for one hearty pan dinner.
A chilled, crunchy gazpacho-style soup packed with black beans, corn, jicama, peppers, cucumber, and zucchini in tangy tomato juice. Low-fat, vegetarian, and loaded with fresh vegetables.
Hearty pasta e fagioli with ground beef, red and white kidney beans, and tender vegetables simmered in a rich tomato-beef broth with shell pasta.
Miso potato salad with baby potatoes simmered in a sauce of white and red miso, sake, ginger, and honey. A Japanese-inspired side served hot or cold, no mayo needed.
Grilled curry chicken rice salad layers yogurt-marinated chicken strips over curried rice with bell pepper, snow peas, raisins, and peanuts. Cool Indian-inspired main for hot weather.
Gingered holiday chutney simmers Anjou pears, red and green bell peppers, lemon, lime and crystallized ginger in a brown sugar vinegar syrup. A sweet-tangy condiment for cheese boards, ham, turkey or roasted pork.
An authentic basic salsa using dried chiles for use as a sauce for egg, Chilaquiles or Enchiladas. It also makes a nice spicy dip for tortilla chips.
Sri Lankan mixed pickle (achcharu) with chiles, cauliflower, carrots, beans, and dates in a spiced malt vinegar brine. Sweet-hot relish that wakes up rice and curry plates.
A tasty blue cheese dip that is perfect for crackers, tortilla chips or even burgers!
Pressure cooker chicken cacciatora with stewed tomatoes, white wine, zucchini, red peppers, and garlic. A rustic Italian one-pot dinner served over pasta in about an hour.
Four-bean salad with green beans, wax beans, chickpeas, and kidney beans in a sweet vinegar dressing with bell peppers and scallions. A make-ahead potluck classic.
Whole grilled speckled trout brushed with seasoned flour-oil paste and hot sauce. Quick 10-minute fisherman's-camp dinner straight off the grill.
Home-made hot wings tossed in a two-ingredient buffalo sauce of melted butter and hot pepper sauce. Deep-fry for crispy or oven-bake for easy cleanup. Just 3 ingredients total.
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