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January 18, 2019

1/10/2019 3:46:00 PM
Plan healthier meals with veggies

I am going to give you a variety of vegetable recipes today. With a wide variety of textures, colors and wonderful flavors, veggies are right at the top when you plan healthier meal lists for your family. Few veggies contain any fat; none contain cholesterol (unless you drench them with sauce or butter.

While veggies are good for us, not all are created equal. Some may actually be cancer fighters. That list includes those rich in beta-carotene which converts to vitamin A. Carrots, peppers, sweet potatoes, pumpkin, Swiss chard, kale and spinach are a few, Those rich in vitamin C; broccoli, peppers, tomatoes Brussels sprouts, cabbage, cauliflower kohlrabi, rutabaga and turnips. Now, are you going to remember all of that? I’m not either. All I know is all of these mentioned, and  more, are very good for us. Enjoy them often, fresh, frozen or canned.

On to veggie recipes.


1 lb. fresh baby spinach, washed and drained, pated dry
6 hard cooked eggs, diced
1/2 c. sliced green onions, using most of the greens (about 2 or 3)
3 strips bacon, cooked, drained on paper towel & crumbled
2-3 T. mayonnaise or salad dressing
1/4 t. salt, optional
Couple dashes pepper

Chop or tear spinach in small pieces; put in serving bowl. Combine remaining ingredients in a bowl; fold into spinach; chill and serve, or use as a sandwich filling, using a Kaiser roll, hoagie bun, etc.   Makes  about 6 servings or sandwiches.


 I’m sure many of you have had a 3-bean salad but this is a bit different. Try it.

1-15 oz. can each, cut green beans, kidney beans and garbanzo beans
2 c. diced celery
1 c. diced green onions
1 c. stuffed green olives, cut in halves
1-4 oz. can mushroom stems and pieces

1-1/2 c. canola o salad oil
3/4 c. cider vinegar
1 t. each, salt and pepper
1 t. sugar
1/2 t. oregano leaves

Combine vegetables, olives and mushrooms in a colander; drain well. In a jar with a tight lid, combine all dressing ingredients, or put in a deep bowl and beat with a hand held beater (not an electric beater). In a large bowl combine all ingredients, mixing gently. Allow to chill 6 hours or overnight. This salad will keep in the refrigerator 4 weeks. With a slotted spoon, spoon amount needed into a serving bowl. Makes 8-10 servings.


1 lb. lean ground beef
1/4 t. salt
1 c. diced onion
1-1/3 c. diced celery
1 c. thinly sliced carrots
2 medium potatoes, peeled and cubed (1/2-in. cubes), about 2 c.
1- 15 oz. can diced tomatoes, undrained
1 -1/2 c. frozen mixed veggies
1/4 t. dried basil leaves
2 sprigs fresh parsley, snipped
1 bay leaf
1/4 t. pepper
4 beef bouillon cubes or
4 t. granulated bouillon
4 c. hot water

Brown ground beef in a large kettle or Dutch oven,  salt while browning. Stir in remaining ingredients. Bring to boiling; reduce heat and simmer, covered until veggies are crisp-tender, about 30 minutes. If you prefer your veggies softer, cook about 5 minutes longer. Makes about 12 cups.


1 -15 oz. can cut green beans, drained or 2 c. frozen green beans, thawed
1 – 15 oz. can corn drained, or 2 c. frozen corn, thawed
1 can cream of cream of celery soup, undiluted
1/2 c. each, sour cream, shredded cheddar cheese and diced onion
1/4 c. butter or margarine, melted
3/4 c. saltine crumbs
1/4 c. sliced almonds, toasted

In a large bowl, combine first 6 ingredients. Pour into an ungreased 2-qt. baking dish. Combine butter, crumbs and almonds; sprinkle over veggies. Bake, uncovered, at 350 degrees for 35-40 minutes, or until bubbly.   Makes 6-8 servings.

Thought for the Day: Some days the only good things on T.V. are the lamp and the clock.

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