Caribbean Recipes: Soups, Roasted Veggies & Baked Goods!

ROASTED BELL PEPPERS STUFFED WITH QUINOA ON SPINACH AND CABBAGE

Fall has arrived— it’s time to welcome back hearty soups, roasted vegetables, and baked goods to your menu. Healthy is actually exciting; especially when eating healthy foods, make you feel so good!!

THE LIGHTEST AND TASTIEST ONION SOUP
Prep time: 10 minutes. Cooking time: 50 minutes. Serves: 6
1 lb. of white onions, (such as Bermuda), thinly sliced
2 cups dry white wine (such as Måcon-Villages or Muscadet)
2 Tbsp. unsalted buttered
6 cups unsalted chicken stock, preferably homemade
6 slices crusty baguette
2 cups freshly grated imported Fresh or Swiss Gruyéré

Preheat oven to 425ºF. Combine the onion, wine, and butter in a baking dish and braise, uncovered, until the onion is very soft and most of the liquid is absorbed, about 45 minutes. Remove onions from oven. Increase the oven temperature to broil. Meanwhile, bring the stock to a simmer ion large nonreactive saucepan. Evenly distribute the cooked onion among 6 deep, round soup bowls. Pour in the simmering stock. Place a round of bread on top of each; and evenly distribute the grated cheese. Place the soup bowls under the broiler and broil just until the cheese is melted and a little browned, 2 or 3 minutes. Serve immediately.

ROASTED BELL PEPPERS STUFFED WITH QUINOA ON SPINACH AND CABBAGE
Prep time: 15 minutes. Cooking time: 50 minutes. Serves: 4
Olive oil
Onions, chopped
Garlic, minced
Baby bella mushrooms, washed and sliced
Himalayan pink salt
Freshly ground black pepper
1 tsp. Dried oregano
1/2 cup quinoa
1 cup water
1 bell pepper (red, yellow or orange) per person
Cabbage, sliced
Baby Spinach
Garnish: Fresh Basil leaves 

Preheat oven to 350ºF. In a heated heavy bottom saucepan, add onions and sauté a minute or two. Add garlic; cook until softened, but not browned. Add mushrooms and a little more oil if necessary. Add salt, pepper and oregano. Sauté until cooked. Add quinoa and water. Bring to a boil, then turn down and simmer until quinoa is cooked about 15 minutes.

Remove and discard the tops, seeds, and membranes of the bell peppers. Arrange peppers in a baking dish with the hollowed sides facing upward. Slice the bottoms off the pepper if necessary so that they stand upright. Pour a little olive oil over the pepper and bake in the preheated oven about 50 minutes. 

Meantime, in a large frying pan with a little water, add cabbage and cook for a few minutes. Add spinach, sprinkle over some olive, along salt and pepper to taste; cook until softened. Stir in a little lemon juice and set aside; keep warm. When peppers are cooked, remove from oven and place on individual warmed serving plates. Surround with Cabbage/Spinach mixture. Fill the peppers; spoon in the cooked quinoa mixture.

ROASTED VEGETABLES AT THEIR BEST
Prep time: 15 minutes. Cooking time: 15 minutes. Serves: 6
2 cups broccoli florets
1 cup cauliflower florets
2 cups cremini mushrooms
1 cup chopped butternut squash
1 zucchini, sliced and quartered
1 yellow squash, sliced and quartered
1 red bell pepper, chopped
1 red onion, chopped
2 tablespoons olive oil
2 tablespoons balsamic vinegar, or more, to taste
4 cloves garlic, minced
1-1/2 tsp, dried thyme
1-1/2 tsp. dried oregano
Sea salt and freshly ground pepper

Preheat oven to 425ºF. Lightly oil a baking sheet. Place all the chopped vegetables in a single layer onto the prepared baking sheet. Add olive oil, balsamic vinegar, garlic, thyme and oregano; season with salt and pepper. Gently toss to combine. Place baking sheet in over and bake for about 15 minutes or until vegetables are tender.

Note: Should you use more vegetables, place on two baking sheets, so vegetables will have plenty of space so they will roast and not steam!

 

Jan Robinson, Captain, Health Coach, and author of the Ship to Shore cookbook collection; available on Amazon and www.shiptoshoreinc.com

Capt. Jan Robinson
Capt. Jan Robinson’s Ship to Shore Cookbook Collection is available at your local marine or bookstore. Visit www.shiptoshoreINC.com email [email protected] Tel: 704-277-6521. Don’t miss the new cookbook added to Jan’s collection: DINING ON DECK