1 small onion, chopped
3-4 garlic cloves, minced
1 (28 ounce) can diced tomatoes
2 (6 ounce) cans tomato paste
2 (15 ounce) cans tomato sauce
2 cups water
3 teaspoons basil
2 teaspoons dried parsley flakes
1 1/2 teaspoons brown sugar (I omitted the sugar)
1 teaspoon salt
1/4-1/2 teaspoon crushed red pepper flakes
1/4 teaspoon fresh coarse ground black pepper
1/4 cup red wine (a good Cabernet!)
1 lb wheat grain spaghetti
Parmesan cheese (optional)

In large, heavy stockpot, brown Italian sausage, breaking up as you stir.
Add onions and continue to cook, stirring occasionally until onions are softened.
Add garlic, tomatoes, tomato paste, tomato sauce and water.
Add basil, parsley, brown sugar, salt, crushed red pepper, and black pepper.
Stir well and barely bring to a boil.
Stir in red wine.
Simmer on low, stirring frequently for at least an hour. A longer simmer makes for a better sauce, just be careful not to let it burn!
Cook spaghetti according to package directions.
Spoon sauce over drained spaghetti noodles and sprinkle with Parmesan cheese.


Three Bean Salad

1 15 ounce can black beans, drained and rinsed
1 15 ounce can kidney beans, drained and rinsed
1 15 ounce can garbanzo beans, drained and rinsed
1 small, mild, sweet onion, thinly sliced
2 stalks celery, sliced
1 tomato, chopped
1 cup salsa, mild, medium or hot
2 tablespoons lime juice
1 teaspoon chili powder (optional)

Combine beans and vegetables in a large bowl. Place the salsa in a small container, then add the lime juice and chili powder. Stir or shake to combine. Pour over bean mixture and toss to mix. Refrigerate at least 1 hour to allow flavors to blend.

NOTES: This is a very simple salad to work with. I have also added other ingredients to change the flavor. I have added brown rice, as well as corn. If you like to spice your dishes up, chop up a jalapeno pepper. The combinations are endless. Find yours and enjoy.

Bean & Fresh Herb Spread

3 cloves garlic
2 16 ounce cans Great Northern Beans, rinsed and drained
3 tablespoons lime juice
2 tablespoons chopped fresh basil
1 tablespoon chopped fresh thyme
1 teaspoon salt
1/2 teaspoon ground black pepper

Drop the garlic cloves into a food processor or blender. Add Great Northern Beans, lime juice and olive oil; puree until smooth. Add basil, thyme, salt and pepper; pulse until incorporated and the herbs are coarsely chopped. Serve chilled.

SOURCE: Vegetarian Food

Black Bean Spread

1 (15-ounce) can black beans, rinsed and drained
2 tablespoons freshly squeezed lemon juice
1½ tablespoons ketchup
2 teaspoons Bragg’s Liquid Aminos or low-sodium soy sauce
½ teaspoon ground cumin
⅛ teaspoon cayenne, or to taste
Salt, to taste

Blend all the ingredients together in a food processor fitted with the S blade, stopping to scrape down the sides once or twice. Blend until smooth. Taste and season with salt if desired.

SOURCE: The Daily Green

Chunky Potato-Leek Soup with Kale

INGREDIENTS:Chunky Potato-Leek Soup with Kale
1 tablespoon very thinly sliced green onion tops
1 tablespoon garlic, minced
1 medium onion, chopped
1 lb. leeks (white and pale green parts), well rinsed and chopped
3 medium russet potatoes, peeled, cut into 1/2-inch dice, divided
4 cups vegetable broth
1 tablespoon grated fresh ginger
1 teaspoon fresh lemon juice (optional)
4 thin lemon slices, seeded

In a pot add 2 chopped potatoes and bring to a boil for about 5 minutes. In a pan saute the onion and garlic, about 15 minutes over medium heat. Chop leeks while the potatoes boil and the onion sautes. Drain potatoes and add back into pot over medium heat. Add leeks, 4 cups broth and ginger. Bring to boil. Cover, reduce heat and simmer until potatoes are tender, about 20 minutes. Remove from heat; let mixture cool slightly, about 10 minutes.

Spoon potatoes and leeks into a food processor. Process until very smooth, stopping to scrape down side of work bowl as necessary. Return soup to saucepan. Bring to simmer, add remaining chopped potato and stir in kale. Ladle into bowls. Garnish each with lemon slices and green onions if desired.

SERVING SIZE: 4 servings

Total Fat……..0.5 g
Cholesterol….0 mg
Sodium…………665 mg
Potassium……1367 mg
Total Carbs….56 mg
Protein…………8 g

NOTES: If you have the time or you have some in your freezer, you can use self made vegetable broth. I usually end up taking a short cut and using Knorr Vegetable Bouillon.

SOURCE: Vegetarian Times