30-Minute Vegetarian! - Show #113

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Quick Penne with Broccoli and Sun-Dried Tomatoes


1 pound whole-grain penne or other pasta

1 large bunch broccoli, cut into bite-size florets

1 jar (8 ounces) oil-packed sun-dried tomatoes, drained and chopped

1 to 2 tablespoons extra-virgin olive oil

12 large leaves fresh basil, very thinly sliced, or 2 teaspoons dried

1⁄4 teaspoon garlic powder

1⁄4 cup toasted wheat germ

Sea salt

Freshly ground pepper

Bring a large pot of salted water to a boil over medium-high heat. Stir in the penne. Decrease the heat to medium-low and cook, stirring occasionally, until the penne is almost tender. Add the broccoli and cook, stirring occasionally, until the penne is tender but firm and the broccoli is crisp-tender, 3 to 4 minutes.

Meanwhile, put the sun-dried tomatoes, 1 tablespoon of the oil, and the basil and garlic powder in a bowl large enough to also accommodate the penne and broccoli and stir until well combined.

Drain the penne and broccoli well and, while they are still piping hot, pour them over the tomato mixture. Add the wheat germ and toss gently until thoroughly combined. Add more oil as desired, season with salt and pepper to taste, and toss again. Serve immediately.


Frozen Banana Creamy with Cocoa Dust


3 large frozen bananas

1 1⁄2 cups chilled vanilla nondairy milk

3 to 4 teaspoons brown sugar or maple syrup

1 teaspoon unsweetened cocoa powder


Put the bananas, nondairy milk, and brown sugar in a blender and process until smooth and creamy.

Pour the mixture into pretty dessert dishes or glasses. Sprinkle with the cocoa powder and serve immediately.


Avocado - Cashew Salad



4 teaspoons flaxseed oil

2 teaspoons extra-virgin olive oil

2 teaspoons balsamic vinegar


4 ounces (5 cups, lightly packed) mixed baby greens

20 cherry or grape tomatoes, halved

1 red or yellow bell pepper, chopped

1⁄2 bermuda onion, chopped

1⁄2 cup chopped raw or roasted cashews

1  avocado, sliced

To make the dressing, put all the ingredients in a small bowl and briskly whisk until smooth and emulsified.

To make the salad, divide the greens between two large salad plates. For each serving, top with half of the tomatoes, bell pepper, onion, and cashews. Arrange the avocado slices on top in a spi- ral pattern. Drizzle with half of the dressing. Serve immediately.


Warm Bakery Bread with Herbed Dipping Oil



1 loaf crusty whole-grain bread  (If possible, I recommend a locally (within 60 miles) produced crusty, whole grain loaf of fresh baked bread from your local supermarket or farm market.)

3 to 4 tablespoons extra-virgin olive oil

3 cloves garlic, minced, or 1⁄2 teaspoon garlic powder

1 teaspoon italian seasoning

Preheat the oven to 400 degrees F. Tightly wrap the bread in foil. Bake for 15 to 20

minutes, until heated through. Meanwhile, put the oil, garlic, and italian sea-

soning in a small bowl and stir until thoroughly combined.

Slice the bread and serve it in a bread basket or large bowl, wrapped in a large cloth napkin to keep it warm. Serve immediately, with the oil mixture alongside in small bowls.