Letter S Alphabet of Vegetables

SAUERKRAUT SOY SPINACH SPROUTS SUMMER SQUASH SWEET POTATOES

Plus Sesame Seed

Sauerkraut
See also Cabbage

THE BASICS
[SOW-uhr-krowt] Sauerkraut is German for 'sour cabbage' and is often thought of as a German invention. But Chinese laborers building the Great Wall of China over 2,000 years ago ate it as standard fare. Chinese sauerkraut, made from shredded cabbage fermented in rice wine, made its way to Europe, where the Germans and Alsatians adopted it as a favorite. Today's sauerkraut is made by combining shredded cabbage, salt and sometimes spices, and allowing the mixture to ferment.

Sauerkraut in COLD SIDE DISHES & VEGETABLE SALADS
Kitchen Parade recipes
New-Fashioned Sauerkraut Salad 20min/20min – WW2 - NetCarb16

Sauerkraut in MAIN DISHES
Kitchen Parade recipes
Quick Supper: Thick Chops with Sauerkraut 25min/45min - WW7 - NetCarb23

Reuben Casserole 15min/45min – WW5 – PP6 – NetCarb6

Sauerkraut in SWEETS!
Chocolate Sauerkraut Cupcakes 30min/75min - WW7 - NetCarb37



Sesame Seed
Including Tahini (sesame seed paste)

THE BASICS
Sesame seed is the first recorded seasoning, dating back to 3000BC and Assyria. It grows widely in India and throughout the Orient. The seeds were brought to America by African slaves, who called it benné (pronounced BEHN-nee) seed, and it subsequently became very popular in Southern cooking. The tiny, flat seeds are most commonly ivory in color but also come in shades of brown, red and black. Sesame seeds have a nutty, slightly sweet flavor and are often used in baked goods such as breads, pastries, cakes and cookies.

Tahini
Armenian Tahini Bread 50min/4hrs - WW2 - NetCarb20
Jerusalem Salad 30min/30min – WW2 – PP2 – NetCarb1
Warm Butternut Squash & Chickpea Salad with Tahini Dressing 40min/90min – WW7 – NetCarb48

Sesame Seeds in HOT SIDE DISHES
Sautéed Broccoli with Toasted Garlic, Orange & Sesame 20min/20min – WW2/WW1 - NetCarb4

Sesame Seeds in COLD SIDE DISHES & VEGETABLE SALADS
Carrot & Sesame Salad 15min/30min – WW2 - NetCarb6
Festive Holiday Salad 10min/10min – WW4 - NetCarb10

Sesame Seeds for BREAKFAST
Cucumber Pancakes 15min/30min – WW1 - NetCarb12

Sesame Seeds in APPETIZERS
Asian-Style Dip with Fresh Vegetables 15min/15min – WW1

Sesame Seeds in MAIN DISHES
Black Sesame Noodles 25min/30min – WW5 - NetCarb6/42/46
Warm Butternut Squash & Chickpea Salad with Tahini Dressing 40min/90min – WW7 – NetCarb48

Sesame Seeds in SWEETS!
Armenian Tahini Bread 50min/4hrs - WW2 - NetCarb20



Soy
Including Tofu, Tofu Noodles (Shirataki) and Miso
See also Edamame (fresh soybeans)

Tofu
Kitchen Parade recipes
Kitchen Stir-Fry 15min/45min - WW3 - NetCarb16
Quick Supper: Lentil Skillet Suppers 20min/30-45min - WW3/WW4 - NetCarb24/18

Chocolate “Mousse” 10min/30min – WW9
Lentil, Pepper & Spinach Supper 20min/50min – WW6
Stir-Fried Broccoli with Tofu 20min/30min – WW3 - NetCarb14
Tofu Pudding - Blackberry, Mango and Pumpkin 5min/5min – WW2 – PP3 – NetCarb18
Tofu Salad Sandwiches 15min/15min – WW1 – PP1/2 – NetCarb2/4
Ugly But Delicious Tofu for the Slow Cooker 15min/4-7hrs – WW0/WW2 – NetCarb2/7

Tofu Noodles
Gypsy Pot 45min/90min – WW2 - NetCarb18
Miso Soup 5min/25min – WW1 - NetCarb4

Miso
Gypsy Pot 45min/90min – WW2 - NetCarb18
Miso Soup 5min/25min – WW1 - NetCarb4



Spinach
See also Leafy Greens

THE BASICS
[SPIHN-ihch] Originating in the Middle East, spinach was grown in Spain during the 8th century and the Spaniards brought it to the New World. Spinach contains oxalic acid, providing the slightly bitter taste prized by some and despised by others. Spinach's dark green leaves may be either curled or smooth.

Spinach in HOT SIDE DISHES
A Veggie Venture recipes
African Pepper, Tomato & Spinach Stew 10min/15min – WW3 – PP4 – NetCarb11
Cabbage with Winter Pesto 5min/20min – WW2 - NetCarb 15
Creamed Spinach 15min/15min – WW1/WW2
Creamy Spinach with Beets 10min/15min - WW2 - NetCarb11
Greek Spinach-Asparagus-Potato Gratin (Spinaki me Sparaggia Orgraten) 2hrs/3hrs – WW5 – PP6 – NetCarb6
Lemon & Honey Glazed Spinach 13/20min – WW1/WW2/WW3
Lemon Spinach 10min?/20min? – WW4 - NetCarb3
Lime Spinach 10min/20min – WW1 - NetCarb3
Noodles with Sour Cream 15min/50-75min – WW10
Orzo with Spinach 10min/30min – WW2 - NetCarb14
Quick Spinach with Currants & Pine Nuts 10min/10min – WW1/WW2 - NetCarb2-3
Red & Green Warm Spinach Salad 40min/40min – WW2/WW4 - NetCarb4/7
Spinach & Artichoke Gratin 45min/65min – WW1/WW4 - NetCarb3/4
Spinach Casserole 15min/60min – WW5/WW6 - NetCarb7
Spinach Curry 15min/15min – WW1 - NetCarb5-10
Spinach Pancake 10-20min/40-50min – WW3/WW2
Spinach with Nutmeg 5min/15min – WW0
Spinach with Roasted Pepper 10min/15min – WW1
Sweet Potato Curry with Red Lentils, Roasted Peppers & Spinach 30min/1/4/8hrs – WW4 – PP5 – NetCarb31

Spinach in COLD SIDE DISHES & VEGETABLE SALADS
Kitchen Parade recipes
Strawberry Spinach Salad with Poppy Seed Vinaigrette

A Veggie Venture recipes
Satisfying Lunch in One Point 5min/5min – WW1
Spinach with Cottage Cheese and Canned Beets
Tuscan Bean Salad 15min/15min – WW1/WW4 - NetCarb13

Spinach in SOUP
Kitchen Parade recipes
Lemon Turkey Noodle Soup 20min/70min - WW3 - NetCarb12
Lucky Black-Eyed Pea Soup
Sausage & Kale Split Pea Soup 15min/90min - WW2 - NetCarb13

A Veggie Venture recipes
Curried Red Lentil Soup 30min/24hrs - WW4 - NetCarb26
Homemade Minestrone Soup 35min/1hr – WW1/WW2 – NetCarb10/18
Lasagna Soup with Fresh Spinach 30min/45min – WW3 – PP4 – NetCarb14
Spring Garden Vegetable Soup with Asparagus, Artichokes, Peas & Spinach 20min/24hrs – WW1 – PP2 – NetCarb6
Yellow Squash Soup with Spinach: Early Autumn Leaves in Soup 25min/40min – WW1 – PP2 – NetCarb8

Spinach for BREAKFAST
Kitchen Parade recipes
Bacon & Egg Breakfast Bake

A Veggie Venture recipes
Baked Eggs in Cream with Spinach 15min/45min - WW5 - NetCarb2
Easy Spinach Nests 10min/25min – WW5 – PP5 – NetCarb5
Spinach Pancakes 20min/20min – WW1 – PP2 – NetCarb11

Spinach in APPETIZERS
Kitchen Parade recipes
Herbed Goat Cheese 15min/45min - WW1 - NetCarb1
Trio of Easy Appetizers: Spinach Puffs

A Veggie Venture recipes
Spinach, Artichoke & Bacon Dip 20min?/1hr – WW1 - NetCarb2
Spinach Dip with Standing Veggies 15min/1day – WW1
Weight Watchers Spinach Dip 15min/2hrs – WW.5/2 – PP1/2 – NetCarb1/2

Spinach in MAIN DISHES
Kitchen Parade recipes
Asian Chicken Salad 15min/15min - WW8 - NetCarb24
Italian Sausage with Grapes & Greens 30min/30min - WW13 - NetCarb26
Tropical Salad Supper 20min/20min - WW5/WW6 - NetCarb34
Winter Pesto with Pasta 20min/30min - WW8 - NetCarb40

A Veggie Venture recipes
Chickpeas with Tomatoes, Spinach & Feta 25min/45min – WW4 – PP6 – NetCarb25
Creamed Eggs with Spinach 20min/20min – WW5 – NetCarb8
Easy Spinach Nests 10min/25min – WW5 – PP5 – NetCarb5
Lentil, Pepper & Spinach Supper 20min/50min – WW6
Low-Carb Skillet Supper 10min/25min – WW5/NetCarb8
One-Pot Pasta with Greens, Olives & Feta 20min/30min – WW6 - NetCarb7
Spinach & Feta Quiche 55min/2hrs – WW8 - NetCarb22
Spinach Burgers 15min/90min - WW4 - NetCarb1
Spinach Ricotta Gnocchi with Creamy Tomato Sauce 60min/4hrs – WW5 – PP6 – NetCarb13
Swagman Stew 25min/3½hrs – WW5 - NetCarb10
Sweet Potato Curry with Red Lentils, Roasted Peppers & Spinach 30min/1/4/8hrs – WW4 – PP5 – NetCarb31
Tropical Salad Supper 30min/30min – WW6/WW3
Turkey Florentine 25min/60min – WW7 - NetCarb8

Spinach in SANDWICHES
Kitchen Parade recipes
Chicken Veggie Quesadillas 35min/35min - WW5 - NetCarb5

A Veggie Venture recipes
Veggie Burritos with Cilantro Sauce 30min/30min – WW3 – PP4 – NetCarb19

RECIPES using FROZEN Spinach
Kitchen Parade recipes
Bacon & Egg Breakfast Bake 10min/45min - WW5 - NetCarb17
Spinach Puffs

A Veggie Venture recipes
Creamed Spinach 15min/15min – WW1/WW2
Spinach Casserole 15min/60min – WW5/WW6 - NetCarb7
Spinach, Artichoke & Bacon Dip 20min?/1hr – WW1 - NetCarb2
Turkey Florentine 25min/60min – WW7 - NetCarb8



Sprouts

THE BASICS
"Sprouts" are the crisp, tender sprouts of various germinated beans and seeds. Alfalfa sprouts and mung bean sprouts, also called 'bean sprouts', are the most popular.

Sprouts in MAIN DISHES
Sunflower Sprout-Inspired Salad 20min/20min

Sprouts in SANDWICHES
BLTs with Avocado



Summer Squash
Including Yellow Squash, Zucchini (also called courgette), Pattypan Squash & Ridge Gourd
Including Squash Blossoms
See also Chayote (another summer squash)
See also Winter Squash

THE BASICS
Summer squash have thin, edible skins and soft seeds. The tender flesh has a high water content, a mild flavor and doesn't require long cooking. There's a certain Miracle of Squash Blossoms.

Summer Squash in HOT SIDE DISHES
Kitchen Parade recipes
Pair of Shredded Vegetables: Shredded Zucchini with Thyme
Ratatouille 25min/50min - WW0/WW1 - NetCarb5/7

Buffalo Chicken Dip with Spaghetti Squash 10min/45min – WW2 – PP2 – NetCarb2
Calabacitas 10min/20min – WW2 – PP3 – NetCarb9
Easy Cheesy Zucchini 15min/20min – WW1/WW2 - NetCarb4
Easy-Easy Barely Roasted Zucchini & Yellow Squash 5min/30min – WW1 – PP1 – NetCarb2
Easy-Easy Roasted Zucchini 10min/40min – WW1 – PP2 – NetCarb6
Feta Stuffed Zucchini 20min/45-60min – WW2/WW3 - NetCarb3/7
Fried Zucchini Sticks vs Baked Zucchini Sticks 15-25min/25-40min – WW5/5 – PP5/3 – NetCarb14
Grilled Pattypan Squash 2min/25min – WW0
Quick Pattypan Squash 10min/10min – WW0 – NetCarb3
Roasted Zucchini with Feta & Mint 12min/55min – WW3
Roasted Zucchini with Lemon 10min/40min – WW1
Roasted Zucchini with Orange & Lemon 15min/45min – WW1 - NetCarb4
Shredded Zucchini with Thyme 10min/25min – WW1
Simple Pattypan Squash with Squash Blossoms 5min/15min – WW0 - NetCarb2
Smothered Yellow Squash 10min/30min – WW2
Stacked Ratatouille 15-30min/40-60min – WW3 – NetCarb4
Stuffed Pattypan Squash 30min/60min – WW3 - NetCarb7
Stuffed Zucchini Boats 20min/30min – WW4 – PP4 – NetCarb7
Yellow Summer Squash Casserole 30min/60min – WW5 – NetCarb6
Zucchini Fritters 30min/45min – WW3 – NetCarb7
Zucchini Moons with Mint & Parsley 10min/25min – WW1 - NetCarb3
Zucchini Ribbons 5min/15min – WW0 - NetCarb3
Zucchini Timbale with Cheese 30min/2hrs – WW3
Zucchini with Tomatoes & Cheddar 5min/10min – WW1

Summer Squash in COLD SIDE DISHES & VEGETABLE SALADS
Israeli Couscous Salad with Yellow Squash & Sun-Dried Tomatoes 15min/2hrs – WW2 – PP3 – NetCarb18
Quinoa Salad with Zucchini & Lemon 15min/25min – WW0 – PP1 – NetCarb3
Spiral Zucchini Noodle Salad with Homemade Catalina Dressing 15min/15min – WW2 – PP2 – NetCarb6
Tomato & Zucchini Salad 10min/10min – WW1
Zucchini Carpaccio 15min/15min – WW1 - NetCarb3
Zucchini Lemon-Honey Salad 10min/10min – WW1 - NetCarb5

Summer Squash in SOUP
Kitchen Parade recipes
Low Fat Vegetable Soup 30min/45min - WW1 - NetCarb 14

Chilled Zucchini Soup Shooters 15min/4hrs – WW2 – PP2 – NetCarb3
Cream of Zucchini Soup 35min/75min – WW2 - NetCarb14
Easy Sweet Pepper Soup 15min/30min – WW1
Homemade Minestrone Soup 35min/1hr – WW1/WW2 – NetCarb10/18
Italian Wedding Soup 20min/40-50min – WW1 - NetCarb14
Summer Vegetable Stew 35min/40min – WW1 – PP1 – NetCarb8
Yellow Squash Coconut Soup 30min/90min – WW2 – PP3 – NetCarb11
Yellow Squash Soup with Spinach: Early Autumn Leaves in Soup 25min/40min – WW1 – PP2 – NetCarb8
Weight Watchers Italian Zero Points Soup 40min/55min – WW0 – NetCarb7
Weight Watchers Mexican "Zero Points" Soup 40min/60min – WW1 – PP1 – NetCarb6
Weight Watchers Zero Points Garden Vegetable Soup 20min/75min - WW0/WW1 - NetCarb10

Summer Squash for BREAKFAST
Garden Eggs "Benedict" 20min/20min – WW5 – PP5 – NetCarb4
Light Summer Frittata 20min/30min – WW4
Toad in a Pattypan Hole 10min/20min – WW3 – PP4 – NetCarb4
Zucchini Muffins 25/50min - WW5 - NetCarb30

Summer Squash in APPETIZERS
Buffalo Chicken Dip with Spaghetti Squash 10min/45min – WW2 – PP2 – NetCarb2

Summer Squash in MAIN DISHES
Kitchen Parade recipes
Balkan Sausage Stew
Ratatouille Omelettes

Armenian Vegetable Stew 45min/24hrs – WW1 – PP1 – NetCarb7
Crustless Quiche with Greens & Garden Vegetables 35min/60min – WW3 – PP4 – NetCarb6
Greek Zucchini Pie 40min/1hr-40min – WW6 – NetCarb16
Pasta with Zucchini, Ricotta and Basil 20min/30min – WW5
Eight-Ball Stuffed Zucchini 20min/40min – WW5 - NetCarb30
Potato & Ridge Gourd Curry 35min/60-105min – WW4/NetCarb30
Smoked Scallops with Zucchini Ribbons 20min/30min – WW2 - NetCarb6
Veggie Burritos with Cilantro Sauce 30min/30min – WW3 – PP4 – NetCarb19
Zucchini Pizza with a Twist 20min/45min – WW5

Summer Squash in SANDWICHES
Zucchini Mushroom Hominy Tacos 20min/25min – WW2 + tortilla + cheese - NetCarb16

Summer Squash in CANNING & PRESERVES
Zucchini Relish 2hrs/6hrs
Homemade
Summer Squash in SWEETS!
Chocolate Zucchini Cake
Zucchini Pumpkin Bread 15min/overnight – WW4



Sweet Potatoes

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Please see sweet potato recipes.



1 comments:

"Baked Sweet Potatos or Yams"

Wash, then cut in desired individual eating sizes with skin on. Let dry, then rub soft or slightly melted butter on each piece, then wrap each piece in aluminum foil. Bake in oven until done (can poke with a small knife or fork to see if soft).

We do this every Thanksgiving and place them in the oven along with the Turkey to bake during the last 45 minutes or so before the turkey is done. That way both the turkey and sweet potatoes will be done at about the same time.

Everyone loves them this way!

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