Mary M. Fynn, Ph.D, RD, L.D.N

Recipes Salad and Vegetable

Salad Recipes

July 2016

The recipes and recipe booklets posted here are based on the plant-based, olive oil diet developed by Mary M. Flynn, PhD, RD, LDN.

Salad meal basics for a plant-based, olive oil diet

A salad is an easy meal to make and bring with you to work or school.

Ingredients:

Starch:  3 ounces (dry weight) for 1500 calories meal plan and 4 ounces (dry weight) for 1800 calories; examples: pasta, quinoa, bulgur wheat, barley

Cook as directed and cool.

Vegetables: ½ cup most vegetables = 1 serving; 1 cup of salad greens = 1 serving

Use at least 2 servings and more is healthier.

Examples: raw carrots, celery, cucumber, onions, peppers, tomato; any roasted vegetables; canned/ drained corn, artichokes

Greens: arugula, kale, parsley, Swiss chard, sorrel, spinach

Extra virgin olive oil: at least 1 tablespoon, 2 is healthier and will help to keep you full until dinner

Optional:  vinegar (but not necessary and will mask the flavor of the olive oil); fresh or dried herbs

Mix all the ingredients together.  Season with salt (sea salt is more flavorful and easy to control the amount as you can see the salt) and pepper.

You can make multiple servings at once and take a serving from it each day for lunch.  Four servings is very easy to do and more time efficient for lunch preparation.

1 serving

2 tablespoons extra virgin olive oil

1-2 teaspoons of lemon juice

1 ½ cup asparagus spears, cut into 2-3 inches pieces (the thinner the spear, the more tender the asparagus)

½ cup cannellini beans, drained and rinsed with cold water

¼ cup diced scallions (you can substitute onion)

2 oz. French of Italian bread, torn or cut into cubes.

Optional: Sea salt and black pepper.

Rinse asparagus and either air dry or wipe dry.  Put in a bowl.  If the spears are very thin, you can use them raw.  If they are tough, blanch them quickly and rinse with cold water and drain.

Mix the extra virgin olive oil with the lemon juice; season with salt black pepper.  Put the asparagus, cannellini beans, and scallions in a bowl and mix together with a fork.  Add the torn or cube bread.  You can also toast the bread first before adding to the salad.  Add the olive oil / lemon juice mixture and toss gently.

 

Per serving:

Calories 540
Grams of carbohydrate 58
Servings of starch 2 [just the bread]
Servings of vegetables 3.5
 

 

May 2020

This salad can be served slightly warmed if you do not completely cool the potatoes and / or asparagus.  You can also use any salad greens instead of arugula.  Increase all ingredients to make more servings.

1 serving

2 tablespoons extra virgin olive oil, separated (3 teaspoons = 1 tablespoon)

5 asparagus spears (the thinner the spear, the more tender the asparagus)

8 ounces potatoes, chopped small.  Any potatoes can be used.

1 tablespoon of capers, rinsed and drained.

6 olives, black or green, sliced in half.

2 – 3 teaspoons of Dijon-style mustard

2 cups of arugula

Optional: Sea salt and black pepper; you can add a boiled, chopped hard cooked egg (add 80 calories) or other salad greens

Preheat oven to 400°F.

Rinse asparagus and either air dry or wipe dry.  Cut off about 1 inch of bottom of the spear.  Asparagus spear are tender closer to the top part of the spear.  You can eat the lower part of the spear but if the asparagus are too thick, you may need to cut off more of the bottom.  Cut the asparagus spears into pieces about 2 inches in size.  Put in a bowl.  Sprinkle with about 2 teaspoons of the extra virgin olive oil; season with sea salt.  Place on a cooking sheet and spread out so there is only a single layer.  Roast until the asparagus look slightly shriveled.   The time needed depends on the size of the asparagus.  Start the timer for 15 minutes and check in 5 minute intervals after that.  Remove from oven when cooked as much as you like and cool.  This can be done in advance of making the salad.

While the asparagus is roasting, put the potatoes in a small pan with about 2 inches of water.  Add some salt (about ½ teaspoon), bring to a boil, reduce heat to medium and cook until tender.  This should be about 5 minutes, but the time depends on the potato.  Starting at 4 minutes, start to gently pierce one of the potato pieces with a fork.  When the fork easily pierces the potatoes, they are cooked sufficiently.  Drain and cool.

Mix the rest of the extra virgin olive oil with the mustard; season with black pepper.  Put the roasted asparagus, cooked potatoes, capers, and sliced olives in a bowl and mix together with a fork.  Add the olive oil / mustard mixture and toss gently.  If you are including the chopped hard-cooked egg, add that at the end.  Put the mixture on a bed of arugula.

 Per serving:
Calories 530
Grams of carbohydrate 52
Servings of starch 2.5
Servings of vegetables 4

April 2020

This is an easy, inexpensive salad which can be made with any vegetables that you have available.  Cook the barley the day before and cool in the refrigerator.  This salad is best made a few hours before serving so the flavors will blend. It can also be made the day before; add the spinach close to serving as it could wilt.

Serves 4 for a small meal/lunch or 8 side salads

½ cup plus 2 tablespoons dry pearled barley (4 ounces)

2 cups spinach leaves

1 cup chopped tomatoes

2 cups of chopped peppers

1 cup canned corn drained

½ cup extra virgin olive oil (best to use one from California, such as “California Olive Ranch” or “Colavita” from California.

Salt and pepper

Optional: fresh herbs, such as basil, oregano, thyme

To cook barley:  Put 1 ½ cups of water in a large pan, preferably one with a glass cover.  Cover and bring to a boil.  Add 4 ounces (½ cup + 2 tablespoons) dry barley, cover and reduce heat to low-medium (2-3 on the dial).  Cook at a slow boil until all the water is absorbed.  This will take at least 35 minutes and may take 50 minutes.  If you are using a glass covered pan you will be able to see when the water is absorbed.  If the cover is not glass, do not take the cover off very often as you will reduce the heat and it will change the cooking of the barley.  When the barley is cooked, transfer the barley to a container to cool and store covered in the refrigerator until you are ready to make the salad.

Put the cooked barley in a large bowl.  The barley will be sticky; use a fork to separate the barley.  Mix in the vegetables so they are evenly distributed.  Add the olive oil and season with salt and pepper.  If you are using fresh herbs, tear into small pieces and add with the salt and pepper.

Calories per serving: 380 for 4 servings; 190 for 8 servings

 

 

www.medfooddiet.com

July 2016

This is a very easy salad to put together.  You can use some hot peppers as part of the fresh peppers.

 4 servings

 ½ cup extra virgin olive oil (best to use one from California, such as “California Olive Ranch” or “Colavita” from California).

½ to 1 teaspoon dried basil or oregano

1 small can black beans, drained and rinsed (1 ¾ cup)

1 small can corn, drained (1 ¾ cup)

2 cups chopped tomatoes

2 cups diced green pepper

 

Optional: ½ teaspoon red pepper flakes

Put the olive oil and the basil or oregano in a bowl.  Add the red pepper flakes if you are using them.  Add the rest of the ingredients and mix gently with a fork; season with salt and pepper.

 

Calories per serving: 410

 

 

 

www.medfooddiet.com

July 2016

Roasted Brussel Sprouts Salad

 

This makes a delicious side salad that could be made in either warm or cold weather

 

4 servings

 

3 cups of Brussel sprouts, washed and outer leaves and stem section removed

½ cup extra virgin olive oil

3 tablespoons balsamic vinegar

1 cup sliced scallions

½ cup flat leaf parsley, cut or torn into small pieces

2 cups small tomatoes (cherry, grape), sliced in half the long way

Preheat oven to 400°F

Cut the Brussel sprouts in half and put in a large bowl. Pour enough of the extra virgin olive oil over them so that they are lightly coated.  You should have some olive oil left over. You can use a fork or spatula to mix the vegetables and the oil. Season with sea salt and pepper and spread the Brussel sprouts on a cooking pan.  They will cook best if there is only one layer of vegetables in the pan.  Roast at 400°F for about 15 minutes or until at least slightly charred, remove from the oven and use a fork to turn over the vegetables.  The parts of the vegetables that were on the pans should be starting to brown.  Return to the oven and roast for another 15 minutes.  Check for brownish. They will be browned when they are ready to take from the oven.  You might need a few more minutes.  Cool slightly.

Put the cooled Brussel sprouts, tomatoes, and scallions in a bowl.  Add the rest of the olive oil and the balsamic vinegar and mix gently with a fork; season with salt and pepper.

Calories per serving: 300

www. medfooddiet.com

August 2020

Bulgur is precooked wheat that is boiled and then dried.  It is mostly a whole grain (only about 5% of the bran is removed during processing) but it is quick to prepare due to the precooking when it is made.  This recipe can be easily increased.

4 servings

1 ½ cups bulgur wheat

½ cup pecans or slivered almonds (approximately 1 cup nuts)

2 cups cucumber pieces, skin on

Sea salt

1 cup loosely packed flat leaved parsley leaves

6 tablespoons extra virgin olive oil

At least one hour before making the salad, put the bulgur wheat in a bowl.  Add 1 ½ cups of boiling water.  Stir to combine the water with the wheat.  Let sit at least 1 hour until cooled and the bulgur wheat has absorbed the water.

To prepare the nuts:  If using pecans, preheat an oven to 325°F.   Put the pecans on a shallow pan/ cookie sheet in a single layer; roast for 6 to 8 minutes or until slightly browned.  If using almonds:  heat a skillet large enough to hold the almonds in a single layer on medium heat.  Add the almonds and heat about 5 minutes or until slightly browned, stirring occasionally.  You will start to smell the nuts when they are just about done.  Cool while you are preparing the rest of the salad.

Stir together the prepared bulgur and cucumber pieces; season with salt.  Stir in the parsley.  Add the cooled nuts and then the olive oil.  Stir to combine.  This can be made the day before and refrigerated.  It is best served at room temperature.

 

 

Calories per serving: 470

 

 

www.medfooddiet.com

 

August 2016

This makes a delicious summer lunch.  Serve with slices of crusty Italian bread for dipping into the olive oil.

 4 servings

 ½ cup extra virgin olive oil (best to use one from California, such as “California Olive Ranch” or “Colavita” from California).

¼ cup fresh basil leaves

1 small can cannellini beans, drained and rinsed (1 ¾ cup)

2 cups chopped tomatoes

½ cups roasted red pepper cut into strips about 1 inch long

2 tablespoons capers, rinsed

 

Put the olive oil and the basil in a bowl.  Add the rest of the ingredients and mix gently with a fork; season with salt and pepper.

 

 

Calories per serving: 350

 

 

 

 

 

www. medfooddiet.com

 

July 2016

This can be used as a summer lunch or it can be easily increased for more servings and used as a side salad at a cookout.

4 servings

6 ounces dry weight farro (about 1 cup)

4 cups of chopped vegetables – use whatever you have available: carrots, celery, onion, peppers, chopped tomatoes, etc.

½ cup flat parsley leaves

4 oz. fresh mozzarella, chopped into small pieces

Cook the farro as directed on the package (or soak for 20 minutes, rinse, put in a pan, cover with water, cover the pan, bring to a boil, reduce heat and simmer for about 25 minutes).  Drain any water and cool.

Put the vegetables in a large bowl.  Add the parsley and cheese, stir in the olive oil, then the parsley.  Season with salt and pepper and stir gently to mix.

Per serving:
Calories 475
Grams of carbohydrate 42
Servings of starch 1.5
Servings of vegetables 2

 

April 2020

 

 

This recipe can be used in a sandwich or on a vegetable salad.

2 servings

1 cup canned garbanzo beans, rinsed and drained

1 cup diced celery

¼ cup (2 oz. weight) non-fat Greek yogurt

2 teaspoons of extra virgin olive oil

¼ teaspoon Old Bay Seasoning

Black pepper 

Put the garbanzo beans in a bowl and smash at least some of them.  This step is optional but it creates a different texture with some beans whole, some smashed.  Add the celery to the beans.  Mix together the yogurt, olive oil, Old Bay and black pepper flakes.  Add the yogurt mixture to the beans and mix with a fork.

 Per serving:
 Calories 175
 Grams of carbohydrate 17
 Servings of starch 0
 Servings of vegetables 1

April 2020

You can also use any salad greens instead of spinach.  Increase all ingredients to make more servings. 

2 serving

4 tablespoons extra virgin olive oil, separated

1 cup chopped roasted red pepper (jarred or homemade)

Sea salt

1 can (1.75 cups) ceci/garbanzo beans, drained and rinsed thoroughly with cold water

1-2 teaspoon red pepper flakes

12 olives, black or green, sliced into rings or small pieces

½ cup chopped scallions

3 cups of spinach, torn into small pieces.

Optional: Sea salt and black pepper for seasoning.

Cook the roasted red pepper in 1 tablespoon of the extra virgin olive oil on medium-low for 20 to 30 minutes or until most of the olive oil is absorbed.  Season with sea salt and cool the mixture to room temperature.  You can also add the red pepper flakes to the roasted red pepper before you start to cook them. Add to the rest of the ingredients.  Pour the remaining 3 tablespoons of the extra virgin olive oil over the vegetables and mix in.  Season with salt and pepper.

 Per serving:
Calories 500
Grams of carbohydrate 35
Servings of starch 1.5
Servings of vegetables 3

April 2020

This can be used as a summer lunch or it can be easily doubled for more servings and used as a side salad at a cookout. You can use orzo that is not whole wheat, but the whole wheat adds a nice flavor and added micronutrients

4 servings

6 ounces dry weight whole wheat orzo (about ½ cup plus 2 tablespoons)

½ cup extra virgin olive oil (best to use one from California, such as “California Olive

Ranch” or “Colavita” from California.

2 cups thinly sliced zucchini

2 cups red onion pieces, cut in chunks

2 cups peppers; you can use any color but a mix of green, red, and yellow is best

Sea salt and pepper

 

Preheat an oven to 450°F.

Cook the orzo as directed on the package.  Drain and cool.

Put the vegetables in a large bowl and pour enough of the extra virgin olive oil over them so that they are lightly coated.  You should have some olive oil left over. You can use a fork or spatula to mix the vegetables and the oil. Season with sea salt and pepper and spread the vegetables on cooking pans.  They will cook best if there is only one layer of vegetables in the pan.  Roast for 15 minutes, remove from the oven and use a fork to turn over the vegetables.  The parts of the vegetables that were on the pans should be starting to brown.  Return to the oven and roast for another 15 minutes.  Check the vegetables for brownish. The vegetables will be browned when they are ready to take from the oven.  You might need a few more minutes.

Put the cooked and cooled orzo into a bowl and add the vegetables.  Stir so that the ingredients are evenly distributed.  Pour the rest of the extra virgin olive oil over the salad and toss to mix it in; season with salt and pepper.

 

Calories per serving: 490

 

 

 

www. medfooddiet.com

 

July 2016

This can be used as a lunch or a small meal. It can be stored in the refrigerator for several days, if you are making it for packed lunches.

4 servings

24 ounces red potatoes cut into approximately 1 inch pieces

4 cups fresh green beans cut into 2 inches pieces

1 cup chopped red onion (1 small or ½ medium red onion)

½ cup fresh flat leaf parsley, chopped or torn into small pieces

4 tablespoons of capers, drained and rinsed with water

½ cup extra virgin olive oil (best to use one from California, such as “California Olive Ranch” or “Colavita” from California.

Sea salt and pepper

Preheat the oven to 400°F.  Toss the green beans with 2 tablespoons of the olive oil.  Sprinkle with sea salt and spread on a baking sheet.  They will cook best in a single layer so use two sheets, if needed. Roast for 15 to 20 minutes or until they are slightly brown.  Remove from oven and let cool slightly.

While the green beans are roasting, cook the onion and the potatoes.

Red onion: heat 1 tablespoon of the olive oil in a pan on top of the stove.  Stir in the onion pieces, season with sea salt and pepper and cook until soft and slightly browned (approximately 10-15 minutes).

Potatoes:   put the potatoes into a pan and add water so the potatoes are just covered.   Add 1-2 teaspoons of salt.  Cover and bring to a boil on high heat.  Lower the heat and cook the potatoes until they can just be pierced with a fork (approximately 6 to 8 minutes).  Drain and cool slightly.

Put the warm potatoes, red onion, and green beans in a bowl.  Add the parsley, capers, and the rest of the olive oil and mix so the ingredients are evenly distributed; season with salt and pepper.

 

 

Calories per serving: 420

 

 

www.medfooddiet.com

July 2016

This can be used as a lunch or a small meal. It can be stored in the refrigerator for several days, if you are making it for packed lunches.  The cucumber skins add fiber and a nice color.  You can substitute any fresh, seasonal vegetables you have available. You can also add 2 to 3 teaspoons of Dijon style mustard to the olive oil before mixing it in for a different flavor.

4 servings

24 ounces red potatoes cut into approximately 1 inch pieces

2 cups chopped celery

2 cups cucumber slices cut in half (with or without skins)

2 cups arugula, cut or torn into small pieces

1 cup shredded carrots

½ cup extra virgin olive oil (best to use one from California, such as “California Olive Ranch” or “Colavita” from California.

Sea salt and pepper

Put the potatoes into a pan and add water so the potatoes are just covered.   Add 1-2 teaspoons of salt.  Cover and bring to a boil on high heat.  Lower the heat and cook the potatoes until they can just be pierced with a fork (approximately 6 to 8 minutes).  Drain and cool slightly.

Put the cooled potatoes into a bowl and add the rest of the vegetables.  Stir so that the ingredients are evenly distributed.  Pour the olive oil over the salad and toss with a fork to mix in; season with salt and pepper.

 

 

Calories per serving: 390

 

 

www.medfooddiet.com

July 2016

This can be used as a summer lunch. It can be stored in the refrigerator for several days, if you are making it for packed lunches.  You can substitute any fresh vegetables you have available.

4 servings

4 ounces dry quinoa (about ½ cup plus 2 tablespoons)

8 to 10 radishes, thinly sliced (about 1 cup)

2 cups frozen petite peas, defrosted

4 tablespoons almond slivers

½ cup extra virgin olive oil (best to use one from California, such as “California Olive Ranch” or “Colavita” from California.

Sea salt and pepper

Cook the quinoa as directed on the package.

Put the cooked quinoa into a bowl and add the vegetables.  Stir so that the ingredients are evenly distributed.  Pour the olive oil over the salad and toss to mix it in; season with salt and pepper.

Calories per serving: 450

 

 

www.medfooddiet.com

July 2016

4 servings

2 zucchini, about 10 oz. each, thinly sliced

2 tablespoon of extra virgin olive oil

1 tablespoon of lemon juice

¼ teaspoon sea salt

½ teaspoon red pepper flakes

Put the thinly sliced zucchini in a bowl.  Mix together the olive oil, lemon juice, salt and pepper flakes.  Pour on the zucchini and gently mix thoroughly.  Let sit for at least an hour, stirring occasionally. 

 Per serving:
 Calories 90
 Grams of carbohydrate 5
 Servings of starch 0
 Servings of vegetables 1

April 2020

Zucchini and corn pancakes

This recipe has several steps but all are easy and do not require constant watching.  The recipe can be doubled and the pancakes made smaller or larger. To figure the nutrient information if you make a different amount, just divide the total calories by number you have made.

Makes 16

1 ½ cups shredded zucchini (which is a zucchini that weighs about 6 oz.)

Sea salt

1 tablespoons extra virgin olive oil + more for frying (2-3 tablespoons)

½ cup chopped red onion

Red pepper flakes – a few shakes (optional)

1 cup corn kernels (fresh from the cob, canned/drained, frozen/defrosted)

1 egg

¼ cup white flour

½ cup shredded cheese (any type will work)

¼ cup of basil and flat leave parsley, cut small. Any proportion is fine (and this is optional)

Put the shredded zucchini in a colander over a bowl.  Sprinkle sea salt over the zucchini and toss to coat.  Leave for 30-60 minutes to drain out excess fluid.  Use a fork to press the fluid out every 10 minutes or so.

When you have about 15 minutes left for the zucchini to drain, heat 1 tablespoon of extra virgin olive oil on medium-low (3 on the dial) in a frying pan about 12 inches wide.  Add the red pepper flakes and stir in to coat.  Add the onions, cover and cook for about 10 minutes.  Add the corn and cook another10 minutes, or until the vegetables are somewhat soft/wilted.  Stir in the drained zucchini and completely mix the vegetables together.  Cook for about 10 minutes.  Remove from the heat and cool to lukewarm or cooler. Do not wash the pan as you will use it to cook the pancakes.

When the cooked vegetables are cooling, crack the egg into a bowl large enough to hold all the ingredients.  Stir to break up. Add the cheese, then the cooked vegetables and parsley/ basil (if you are using these).  Stir with a fork to completely combine.  Stir in the flour so it is completely mixed in.  The batter should be thick.

Add about 2 teaspoons of extra virgin olive oil to the pan you used to cook the vegetables.  Move the pan so the oil coats the bottom.  You will only need enough to coat the bottom, which is about 2 teaspoons.  Heat the oil on medium- low (3 on the dial) until it feels warm when you put your hand over it.  Add the batter in 1 tablespoon measures that are somewhat leveled off.  Use a fork or a rubber spatula to flatter the batter.  Cook the pancake for 2-3 minutes, or until it is browned on the pan side.  Use a metal spatula to turn the pancakes and cook the other side for 2-3 minutes.  The batter should make 16 small pancakes.  I have made 16 and not had to add more oil but you can add more oil, if you want.

  Total batter   Per serving:

(if 16 are made)

  Calories

(using 2 total tbs. olive oil)

 820

 

50
Grams of carbohydrate 71 5
Servings of starch < 1 < 1
Servings of vegetables 6 < 1

Spicy cauliflower

 This recipe is for 3 servings as a standard head of cauliflower is about 6 cups so this recipe will yield 3 servings at 2 cups each.  If you are using cauliflower florets, 2 cups would be a serving and divide the ingredients listed here by 3.

3 servings

Preheat an oven to 425°F

6 cups of cauliflower florets (one standard head)

3 tablespoons extra virgin olive oil

1 tablespoon of hot sauce

1 teaspoon chili powder

1 teaspoon paprika

1 teaspoon of sea salt

Put the olive oil in a bowl large enough to hold the cauliflower florets.  Add the spices and salt to the oil and stir to combine.  Add the cauliflower and use a spatula to coat the florets with the olive oil and spices.

Spread the mixture on to a jelly roll pan.  The vegetables will cook best with a pan that has low sides. There should be just one layer of vegetables; avoid piling up the cauliflower or it will not cook through completely.

Bake for 35 to 40 minutes.  If you are just eating one serving and have made the whole recipe, the rest can be refrigerated or frozen for another meal.

 

 Per serving:
Calories: 170
Grams of carbohydrate: 5
Servings of starch: 0
Servings of vegetables: 4

1.18.20

Summer squash and tomato casserole

 

This is a good recipe for using summer squash and /or zucchini when they start to be readily available in the summer months.  You do not need to be precise in the amounts of squash and you can also use all zucchini or all yellow squash. 

 

4 servings

Preheat an oven to 400°F

1 yellow squash, about 10 oz. each, thinly sliced

1 zucchini, about 7 oz. each, thinly sliced

2 tomatoes, about 6 oz. each, thinly sliced (about 2 cups)

Fresh thyme leaves, about ¼ cup (you can substitute dried thyme if you do not have fresh)

2 oz. of shredded mozzarella cheese

1 tablespoons of extra virgin olive oil

½ cup panko breadcrumbs

Salt and pepper

In a 9-inch glass pie pan, make one layer each of the vegetables.  Season with salt and pepper, and then a sprinkling of thyme.  Make a second layer that is just like the first layer, and top with the cheese.

Bake for 30 to 35 minutes.  When the casserole has been baking about 20 minutes, put the olive oil in a pan with the breadcrumbs.   Turn the heat to medium (3-4 on the dial) and cook until they brown, which should be within 10-15 minutes.  Stir periodically so they don’t burn. When the vegetables are cooked, remove from the oven, sprinkle the cooked breadcrumbs over the top and put back in the oven for about 5 minutes.

Per serving:
Calories: 135
Grams of carbohydrate: 13
Servings of starch: < 1
Servings of vegetables: 2.5

April 2020

2 servings

Preheat an oven to 400°F

1 tablespoons of extra virgin olive oil

1 cup thinly sliced red onion

¼ teaspoon hot red pepper flakes

1 oz. parmesan cheese, grated

½ cup panko breadcrumbs

2 tomatoes, about 6 oz. each, thinly sliced (about 2 cups)

Salt and pepper

Put the olive oil in a small pan with the red onion and stir in the pepper flakes.  Cover and cook on medium for about 15 minutes or until browned, stirring periodically.

Mix together the breadcrumbs and cheese in a small bowl.

In a 9-inch glass pie pan, make one layer of tomato.  Season with salt and pepper.  Spread the cooked onion over the tomatoes, then ½ the breadcrumb/ cheese mixture.  Layer the other tomato slices over the breadcrumbs, then top with the remaining breadcrumbs.

Bake for 30 to 35 minutes.

Per serving:
Calories: 220
Grams of carbohydrate: 23
Servings of starch: 1
Servings of vegetables: 2

April 2020

This recipe can be used as part of a lunch – have with 1-2 oz. of bread – or it can also be used as a vegetable side and provide two servings.   

1 serving for a dinner, 2 servings if used as a side [please note the vegetables servings;  1/3 of cup is about 2 cups of fresh spinach leaves so the 2 cups of frozen spinach is about 12 servings].

Preheat an oven to 400°F

1 tablespoons of extra virgin olive oil

¼ cup diced red onion

Salt and pepper

2 cup frozen spinach (measured frozen)

1 tablespoon all-purpose white flour

½ cup 1% milk (you can use non-fat milk, which would decrease the calories; higher fat would increase calories)

2-3 bay leaves

¾ oz. parmesan cheese, grated

1/3 cup panko breadcrumbs

Put the bay leaves in the milk and microwave on a medium temperate so that the milk is warmed.  Remove from the microwave and let sit until you add the milk.  This is not a critical step but it flavors the milk more than just adding the bay leaves later.

Put the olive oil in a small pan with the red.  Cover and cook on medium for about 8-10 minutes or until browned, stirring periodically.  Season with salt and pepper.  Stir in the frozen spinach, cover the pan and cook for about 5 minutes or until the spinach is defrosted.

Stir in the flour and mix until there is no dry flour visible.  Remove the bay leaves from the milk and add the milk to the pan.  Stir in completely and cook until the white sauce starts to thickens, stirring often.

Mix together the breadcrumbs and cheese in a small bowl. Spoon the vegetable and white sauce into a small casserole or a 9-inch glass pie pan.  Season the mixture with salt and pepper.  Sprinkle the breadcrumb/ cheese mixture over the vegetables.  Bake for 10 minutes or until the crumbs are slightly browned.

Per serving (if 1 serving):
Calories: 445
Grams of carbohydrate: 41
Servings of starch: ½
Servings of vegetables: 12

May 2020

6 servings

3 tablespoons extra virgin olive oil

1 cup chopped or thinly sliced red onion

Salt pepper

Red hot pepper flakes, basil, or oregano (optional, but will add flavor)

28 oz. can of crushed tomatoes

3 cups drained rinsed canned cannellini beans (about 2 standard cans)

¾ cup panko crumbs

¾ cup shredded parmesan cheese

Preheat oven to 350°F.  Lightly oil a 13×9 baking pan.

Add the olive oil to a skillet large enough to fit the tomatoes and beans.  Add the chopped/ sliced onions to the pan.  Season with salt and pepper and add the crushed red pepper/ basil/ oregano, if you are including them.  Cook the onions on medium until softened, about 15 minutes, stirring periodically.  Stir in the tomatoes then the beans. Stir to combine and heat for a minute or two.

Put the mixture in the baking pan.  Combine the breadcrumbs and cheese and sprinkle evenly over the top of the tomato mixture.  Bake for 45 to 50 minutes, or until the topping is browned.

Calories:  total-1830; 305 per 6 servings

Grams of carbohydrate: total – 249 g; 42 per 6 servings

Servings of starch: total – 8; 2 per 6 servings

servings of vegetables: total – 12; 2 per 6 servings
November 2020

For additional recipes, Dr. Flynn wrote the cookbook, A Pink Ribbon Diet: A revolutionary new weight loss plan to lower your breast cancer risk (Flynn, M.M. and Barr, N.V; DaCapo Press, 2010).