Instant Pot Spaghetti Squash

Instant Pot Spaghetti Squash

Spaghetti squash in your Instant Pot yields a perfectly cooked squash—not mushy, but tender and holding its shape. Spaghetti squash is also a perfect base for so many sauces or just a sprinkle of Parmesan cheese as a side dish. At the market, look for squash that are about 3 lbs.
Prep Time10 mins
Cook Time35 mins
Total Time45 mins
Course: Main Course, One Dish Meal
Cuisine: American
Keyword: diabetic, Gluten Free, heart healthy, Instant Pot, instapot, low carb, low fat, one dish meal, soy free, spaghetti squash, vegan, vegetarian
Servings: 4
Calories: 109kcal

Equipment

  • Instant Pot

Ingredients

  • 1 3 lb spaghetti squash halved
  • 2 cloves garlic minced
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon fresh thyme leaves
  • 1 teaspoon lemon zest
  • 1/4 teaspoon kosher salt
  • 1/8 teaspoon ground pepper

Instructions

  • Cut the squash in half lengthwise; scoop out and discard seeds.
  • Pour 1 cup water in the Instant Pot. Place a wire metal steam rack in pot. Arrange cut halves of squash on top of the steam rack. Put minced garlic on the inside center of the halved spaghetti squash.
  • Cover Instant Pot, and fasten the lid. Lock and seal the steam valve.
  • Set to HIGH pressure for 7 minutes. (The pot will take about 15 minutes to come up to pressure before the cooking program begins.)
  • Allow pressure to naturally release for 10 minutes, then carefully release pressure by turning valve to VENT.
  • Remove lid, and, using tongs, drain accumulated liquid from squash halves. Using a fork, scrape out flesh into spaghetti-like strands in a bowl (should have 4 to 6 cups)
  • Add olive oil, thyme, lemon zest, salt and pepper, to squash and toss to coat. Serve hot.

Meatless Monday – Crockpot Black Bean Soup

Crockpot Black Bean Soup

This Crockpot Black Bean Soup recipe is super easy to make, packed with protein, and it's super delicious! It also just so happens to be naturally vegan, vegetarian and gluten-free. Woo Hooo
Prep Time10 mins
Cook Time8 hrs
Total Time8 hrs 10 mins
Course: Main Course, One Dish Meal, Soup
Cuisine: Comfort, Mexican
Keyword: comfort food, Gluten Free, heart healthy, vegan, vegetarian
Servings: 8

Equipment

  • Crockpot

Ingredients

Main Ingredients

  • 1 large onion (yellow) chopped
  • 2 red bell peppers cored and chopped
  • 1 green bell pepper cored and chopped
  • 2 carrots chopped
  • 5 cloves garlic minced
  • 1 jalapeno pepper seeded and diced
  • 4 cups vegetable stock
  • 4 cans black beans, rinsed and drained (15 oz cans)
  • 1 bay leaf
  • 2 teaspoons ground cumin
  • 3 teaspoons chili powder
  • 2 teaspoons kosher salt
  • 1/4 teaspoon cayenne

Additional Garnish (Optional)

    Instructions

    • Combine all main ingredients in the bowl of a slow cooker, and stir to combine.
    • Cook on low for 6-8 hours, or on high for 3-4 hours, until all of the vegetables are cooked and tender.
    • Remove the bay leaf.
    • Serve the soup warm, garnished with your desired toppings. Or refrigerate in a sealed container for up to 3 days, or freeze in a sealed container for up to 3 months.

    Additional Options

    • use a blender or food processor to puree the soup completely (thick and smooth)
    • use a blender or food processor to puree about half of the soup (thick and smooth but still has texture)

    Grandma Antoinette’s Fried Zucchini Flowers

    Grandma Antoinette’s Fried Zucchini Flowers

    “This recipe has been our family favorite. Hope you enjoy them as much as we do.”
    Prep Time20 mins
    Cook Time10 mins
    Total Time30 mins
    Course: Appetizer, Side Dish, Snack
    Cuisine: Italian
    Keyword: soy free
    Servings: 4
    Author: Grandma Antoinette

    Ingredients

    • 18-24 male zucchini flowers (with stems)
    • 1 cup all-purpose flour
    • 1 teaspoon baking powder
    • 1 teaspoon salt
    • 2 eggs
    • 1/2 cup milk
    • 1 teaspoon olive oil
    • vegetable oil for frying
    • salt to taste

    Instructions

    • Clean flowers and dry with a paper towel.
    • Mix flour, baking powder, and salt together in a bowl. Whisk eggs, milk, and olive oil together in a separate bowl; stir in flour mixture until batter is smooth.
    • Heat vegetable oil in a deep skillet over medium heat.
    • Dip flowers in the batter and fry in the hot oil until golden and crispy, 2 to 5 minutes, working in batches as needed. Transfer fried flowers to a paper towel-lined plate; sprinkle salt over each.

    Romanesco Broccoli Soup

    Romanesco Broccoli Soup

    The Romanesco broccoli is technically an edible flower and is easily recognized by its eye-catching fractal appearance. It is grown in the region of Lazio, home to Rome and hence its name. In Italy, you find it typically consumed raw, steamed, boiled, roasted or sauteed. It has a delicate nutty flavor making it easily adaptable to various preparations and is a favorite ingredient in Italian soups just like this one.
    Prep Time10 mins
    Cook Time40 mins
    Total Time50 mins
    Course: Main Course
    Cuisine: Italian
    Keyword: low fat
    Servings: 4
    Author: Grandma Antointte

    Ingredients

    • ¼ cup extra-virgin olive oil
    • 2 small carrot finely chopped
    • 1 onion finely chopped
    • 1 rib celery finely chopped
    • 7 ounces Romanesco broccoli (a large head) tough parts discarded, chopped
    • 4 small potatoes peeled and chopped
    • 8 cups hot water
    • salt and ground black pepper to taste

    Instructions

    • Step 1
    • Heat olive oil in a saucepan over medium-low heat. Add carrot, shallot, and celery; cook and stir until fragrant, 2 to 3 minutes. Add Romanesco broccoli and potatoes.
    • Step 2
    • Pour hot water into the saucepan. Season with salt and pepper. Cook, covered, until broccoli and potatoes are soft, about 40 minutes. Puree soup with an immersion blender until smooth.

    Vegan Watermelon Fruit Pizza

    Vegan Watermelon Fruit Pizza

    These wedges of juicy watermelon are topped with nondairy coconut yogurt and berries that make for a crisp and refreshing dessert. For kids snacks, leave the wedges blank and let everyone add their own toppings to the yogurt.
    Prep Time10 mins
    Total Time10 mins
    Course: Appetizer, Dessert, Side Dish, Snack
    Cuisine: American
    Keyword: dairy free, diabetic, Gluten Free, heart healthy, soy free, vegan, vegetarian
    Servings: 8
    Calories: 70kcal
    Author: Dr. Polcino

    Ingredients

    • ½ cup unsweetened coconut-milk yogurt alternative
    • 1 teaspoon pure maple syrup
    • ¼ teaspoon vanilla extract
    • 2 large round slices watermelon 1 inch thick, cut from the center of the melon
    • cup sliced strawberries
    • ½ cup halved blueberries
    • 1/2 cup halved blackberries
    • 2 tablespoons toasted unsweetened coconut flakes

    Instructions

    • Combine yogurt alternative, maple syrup and vanilla in a small bowl.
    • Spread ¼ cup of the yogurt mixture over each watermelon round. Cut each round into 8 wedges. Top with strawberries and blueberries and blackberries.
      Sprinkle with coconut. Enjoy!

    Notes

    Per serving: 70 calories; 2 g fat(1 g sat); 1 g fiber; 15 g carbohydrates; 1 g protein; 8 mcg folate; 0cholesterol; 11 g sugars; 1 g added sugars; 813 IU vitamin A; 20 mg vitamin C; 47 mg calcium; 0 mg iron; 5 mg sodium; 196 mg potassium
    Nutrition Bonus: Vitamin C (33% daily value)
    Carbohydrate Servings: 1
    Exchanges: 1 fruit

    Grandma Antionette’s Baked Eggplant Parmesan

    Grandma Antionette’s Baked Eggplant Parmesan

    Grandma’s lighter take on eggplant parmesan maintains all the flavors of the classic dish but is baked instead of fried. This is a household favorite here & is bound to be in your house too. Besides being delicious, there are 11 grams of filling protein in this hearty vegetarian dish.
    Prep Time45 mins
    Cook Time45 mins
    Total Time1 hr 30 mins
    Course: Main Course
    Cuisine: Italian
    Keyword: low fat, soy free, vegetarian
    Servings: 6
    Calories: 204kcal
    Author: Grandma Antoinette

    Ingredients

    • 2 eggplants (about 2 pounds total)
    • 3 egg whites
    • 3 tablespoons water
    • 1 cup fine dry breadcrumbs (gluten free can be used)
    • ½ cup freshly grated Parmesan cheese (1 ounce), divided
    • ½ teaspoon salt
    • ½ teaspoon freshly ground pepper
    • ¼ cup slivered fresh basil leaves
    • cups tomato sauce
    • ¾ cup grated part-skim mozzarella cheese (3 ounces)

    Instructions

    • Preheat oven to 400°Coat two baking sheets and an 8-by-11½-inch baking dish with nonstick cooking spray.
    • Cut eggplants crosswise into ¼-inch-thick slices. Whisk egg whites and water in a shallow dish until frothy. Combine breadcrumbs, ¼ cup of the Parmesan, salt and pepper in another shallow dish. Dip the eggplant slices into the egg-white mixture, then coat with the breadcrumb mixture. (Discard any leftover breadcrumbs and egg white.) Arrange the eggplant slices in a single layer on the prepared baking sheets. Bake for 15 minutes, turn the eggplant slices over, and bake until crisp and golden, about 15 minutes longer.
    • Stir basil into tomato sauce. Spread about ½ cup of the sauce in the bottom of the prepared baking dish. Arrange half of the eggplant slices over the sauce, overlapping slightly. Spoon 1 cup of the remaining sauce over the eggplant and sprinkle with half of the mozzarella cheese. Add a layer of the remaining eggplant slices and top with the remaining sauce, mozzarella and Parmesan. Bake, uncovered, until the sauce bubbles and the top is golden, 15 to 20 minutes