Oven-Cooked Vegetables and New Potatoes Dotted with Herbed Goat’s Cheese (4)


The simpler the better but no compromise on flavor. For that a tray bake is the answer. Place everything on a metal tray, toss in olive oil and season – in this case baby asparagus, artichoke hearts and new potatoes. Peas and herby goat’s cheese are added afterwards as they wouldn’t do so well in the oven.

Pre-heat oven to 350 degrees

12 oz. new potatoes – quartered

8 oz. baby asparagus – use the top two thirds of the stem and cut that in half

1 x 14 oz. can of artichoke hearts – drained and quartered

3 tbs. olive oil

Salt and freshly ground black pepper

4. oz. frozen peas

1 – 2 oz. herbed goat’s cheese – cut into little pieces

Place potatoes, asparagus and artichoke hearts on a metal baking tray. Pour over the olive oil, season and toss well.

Cook in oven for 30 minutes.

5 minutes before the veg. are cooked, boil the peas.

Remove tray from oven, sprinkle over the peas and dot with goat’s cheese.



Jo’s Spinach and Artichoke Dip


This is going right to the top of my hors d’oeuvres list. This dip contains no mayo and the cheese is feta (which I can eat, I discovered as it is sheep’s milk not cow’s milk) and I serve it with spinach and kale corn chips (the Better Chip brand – all sorts of lovely veggie chips)

10 oz. baby spinach – wilted and water squeezed out

10 oz. artichoke hearts – drained

7 oz. feta cheese – crumbled not too finely

1/3 cup veg. broth/stock

pinch or 2 red pepper flakes – depending on how spicy you like things

Salt and freshly ground black pepper

Place spinach and artichoke hearts in food processor and blend

Melt feta in broth in a pan placed over a larger pan of boiling water

Add melted feta, red pepper flakes and salt and pepper to food processor and process for a few seconds.

Jo’s Tuna Salad (serves 4)

Jo’s Tuna Salad (serves 4)

photo - tunaThis is not your average tuna salad. The tuna is fresh and grilled quickly on each side with a rare center and combined with avocado, artichoke hearts, tomatoes and hearts of palm – all tossed in lemon juice and olive oil. I can barely wait until lunch time!

1 x 6 oz. piece of tuna – grilled and cut into bite-size pieces

1 avocado – diced

2 medium size tomatoes – cut into small pieces

6 oz. artichoke hearts – cut into small pieces

6 oz. hearts of palm – cut into small pieces

Juice of 1/2 a lemon

2 tbsp. extra virgin olive oil

Combine all ingredients in a serving dish and toss in lemon juice and olive oil.

All Kinds of Vegetables in a Pot (serves 4)

All Kinds of Vegetables in a Pot (serves 4)

Excuse the title but at the moment I am stumped for a better one – Vegetable Stew maybe? I experimented with a variety of vegetables and it came together nicely – I mixed leeks and garlic together so didn’t need onions. Vegetable stock and lemon juice were the liquids. Powdered red pepper added a bite. The remaining veg. were zucchini, kale, cannellini beans and artichokes. I put some kale in because it is such a healthy food more than for any other reason. This recipe is light and easy on the stomach, which might account for its creation as yesterday I ate something that really disagreed with my intolerances and have had a tender stomach since then. It was a nasty reminder of how I used to feel. Vegetables in a Pot requires minimal cooking (I don’t like over-cooked zucchini).

1 tbsp. extra virgin olive oil, seasoned with salt and freshly ground pepper
2 x cloves of garlic – finely chopped
2 x leeks – finely sliced
2 x zucchini – sliced and each slice quartered (not finely sliced)
2 handfuls of kale
1 x can of cannellini beans
1 x can of quartered artichoke hearts
1 cup of vegetable broth
1/2 teasp. of powdered red pepper (less if you don’t like things too spicy)
Juice of 1/2 a lemon

Heat oil in a cast iron casserole dish and when sizzling add garlic and leeks and soften for a few minutes.
Add rest of ingredients, bring to boil and simmer for 5 minutes or so until zucchini is al dente and kale is cooked.

**Little Known Food Fact**
Not sure if pink Himalyan salt is a food fad and over-hyped, but I bought some. It is meant to be better for you and to contain some 80 minerals! Regular table salt has been stripped of all its minerals though it does contain iodine. Some say white salt = white sugar.

Chicken Thighs with Artichokes, Edamame Beans and Peas (serves 4)

recipe photo 18Chicken thighs are dark meat and more flavorsome than chicken breast, so good for this recipe. I used skinless, bone-in thighs. Everything goes in one pot and it takes only 30 minutes to cook. Artichokes were canned, peas and edamame beans (shelled) were frozen and I confess I used pre-sliced onions, so this recipe involves hardly any preparation. I am serving this dish with sweet potato rosti to soak up the juices.

1 tbsp. extra virgin olive oil seasoned with salt and freshly ground black pepper
4 x chicken thighs (skinless and bone-in)
1 large onion – chopped
2 cloves of garlic – minced
1 1/2 cups organic vegetable broth
1 x 14oz can of quartered artichokes (Reese brand)
4 oz frozen peas
4 oz frozen shelled edamame beans

Heat seasoned oil in a cast iron casserole dish.
When sizzling add chicken thighs and sear until a little browned on either side, then remove to a plate.
Add onions to casserole dish and when beginning to soften add garlic.
Next, pour in the vegetable broth and stir to loosen any lovely brown bits at the bottom of the pan.
Place chicken back in the pot, then add artichokes.
Bring to a boil and then simmer for 25 minutes.
Then add peas and edamame beans and cook for a further 5 minutes.

White Bean and Artichoke Heart Medley (serves 4)

photo - artichoke medley

White Bean and Artichoke Heart Medley (serves 4)

This mixture can be an accompaniment to lamb or chicken or eaten by itself as a vegetarian/vegan dish. Garlic, parsley, mustard and a little vegetable stock to moisten are the other ingredients.

1 x 14 oz can of cannellini beans – drained and rinsed

1 x 14 oz can or artichoke hearts – drained, rinsed and cut into quarters

2 x large cloves of garlic – finely chopped or grated

1 bunch of parsley (but you will only need 2 tbsp.) – finely chopped

2 tbsp. extra virgin olive oil

1 tbsp. Dijon mustard

Salt and freshly ground black pepper

1/2 cup veg. broth/stock

Place cannellini beans and artichoke hearts in an ovenproof dish.

Chop parsley in food processor and leave 2 tbsp. in the processor (freeze the rest)

Add garlic, oil, Dijon mustard, salt and pepper to parsley and process in food processor.

Place parsley mixture into ovenproof dish with beans and artichoke hearts, mix together well and pour over the veg. broth/stock

Cook in oven at 350 degrees for 20 minutes.