So, my son had a medical incident recently that convinced him (and the rest of the family) that maybe it would be best to really eat healthy. Isn't that how it goes, though? Most of us need something to smack us up side the head to get our attention.
Years ago, I found an online bunch of vegetarian recipes, listed under Healthy Heart Handbook; the link, if you'd like to follow it, is http://heart.kumu.org/. I figured this might be a good time to share a few of their recipes. So, without further adieu, here we go...
Appetizers
Hummus
A Mediterranean spread for dips, sandwiches & hors d'oevres
4 C (or 2 cans) cooked garbanzo beans (chickpeas)
2 cloves garlic, mashed
1/4 C fat-free no-egg mayonnaise (see note)
1/2 t ground cumin
juice of one lemon
2 t Dijon mustard
The following are optional and reflect the various preferences of different Mediterranean cultures. Add any or all to your taste:
1/8 C fresh parsley or cilantro
2 T sweet pickle relish
2 green onions
cayenne pepper or hot sauce
pinch of salt (omit for sodium restricted diets)
Drain and reserve liquid from canned beans, if used, and mix in a blender or food processor, adding reserved liquid or water to the desired consistency, a little thinner than peanut butter. Flavor improves if refrigerated in a closed container for a few hours or overnight. Makes about 4 cups.
8 servings, each 195 calories: 10% from fat (2.5 g), 69% from carbohydrates (34.2 g), 21% from protein (10.4 g). Sodium 154 mg, Fiber 0.1 g.
Healing Heart Hint:
Hummus is traditionally made with tahini (sesame seed paste), which is very high fat. For a hummus closest to traditional, a few drops of dark sesame oil or a 1/4 t of tahini can be added, although this will raise the fat content slightly.
If using canned beans, be sure to use the ones with no salt added.
NOTE: My favorite is Nayonnaise brand. This, as well as other vegetarian mayo substitutes can be found in health food stores. The taste is a little different, so my advice is to buy the smallest jar until you find one that you like.
Roasted Garbanzo Beans
A quick and portable snack
1 can garbanzo beans, no salt added
seasonings to taste (see hint below)
Rinse and drain a can of garbanzo beans. Shake in a zipper bag with spice of your choice. Lay out on a non-stick cookie sheet and sprinkle with your choice of flavorings (see Hint below). Bake at 400° for 25 minutes.
Each 4 oz serving: 186 calories: 12% from fat (3 g), 66% from carbohydrates (31 g), 22% from protein (9.4 g). Sodium: 1 mg (but salty spices will increase this) Fiber: 10 g
Healing Heart Hint
For flavorings try Spike, hickory-smoked tortula yeast, curry powder, onion powder, garlic powder or cinnamon and sugar (all have no sodium). Other flavors may raise sodium content, but if salt is not a concern: cajun flavor, artificial butter-flavor salt (for popcorn), or any others your imagination can provide.
Potato Pearls
These tasty appetizers can be prepared in advance, frozen, and baked later
1 pound potatoes
1/2 C chives or green onions, finely chopped
1/2 C wheat germ
1/2 t paprika
Salt and pepper to taste
Preheat oven to 375° F. Cover potatoes with water and boil until soft. Peel and mash, adding onions, salt and pepper. Shape into 1-inch balls. Mix the paprika and wheat germ together in a dish and roll potato balls in mixture until coated. Coat baking sheet with 1 second of a non-stick spray and spread with a paper towel. Bake for about 20 minutes. Serve hot, a toothpick in each.
10 servings, each: Calories 54, Fat: 0.64 g (10% cff), Carbohydrate 10.02 g, Protein 2.46 g (18%)
Healing Heart Hint:
Many foods that were formerly fried can be baked or broiled. Vegetables can be coated with a savory coating and heated till golden brown. For an easy shake-bake coating mix 1/2 C corn flakes. finely crumbled, 1 t light seasoned salt, 1/2 t each: paprika, sage, onion powder, 1/4 t each: garlic powder, thyme, pepper. The foods to be coated can be moistened or dipped a mixture of 4 T EnerG egg replacer and 8 T water, beaten to a foam. Bake at 375° F. for 15 minutes or until browned and crispy. Serve and eat immediately.
Temple Rolls
delicate Vietnamese spring rolls
16 rice paper rounds
8 dried shiitake or wood mushrooms
2 packages bean thread noodles (long rice)
2 medium carrot, julienned
1 cup snow peas, chopped steamed broccoli or other vegetable
1 cucumber, peeled and diced
1 cup mung bean sprouts
3 scallions, cut into thin slivers
1 bunch mint leaves (about 24)
sprig Thai basil (at least 12 leaves)
Dipping sauce (see Hint below)
Rehydrate mushrooms in warm water for at least 20 minutes, then julienne cut. Immerse bean threads in cold water for 20 minutes and cook in 2 quarts boiling water until slightly soft, about 1 minute. Save water. In a colander, rinse bean threads in cold water and drain. Blanch carrots, snow peas or other vegetables 1 minute in saved boiling water. Blanch bean sprouts for 30 seconds. Rinse all in cold water.
Fill a large dish or bowl with cold water. Soak each sheet of rice paper for a minute and then transfer to a slightly damp cotton dish towel or paper towel.
To assemble rolls, arrange 1/12 of noodles, mushrooms, carrots, scallions and snow peas or vegetables, 2 mint leaves and one basil leaf in a row on top. Roll up rice paper tightly, folding in flaps at the first turn. Rolls will keep for 8 hours, if refrigerated and covered. Serve whole or diagonally cut in half with bowls of dipping sauce.
12 rolls, each 135 calories: 2% from fat (0.36 g), 83% from carbohydrates (20.3 g), 14% from protein (4.96 g). Sodium 198 mg, Fiber 1.1 g.
Healing Heart Hint:
Traditional Vietnamese dipping sauce contains nuoc mam, a very salty fish sauce. A delicious alternate sauce can be made from ¼ C Hoisin sauce, 1 T vinegar, 1 T water and as much hot pepper or hot sauce as desired.
Thai basil is slightly different from Western basil, with a mint-like flavor. It is available in most Asian food markets. The stems and flowers are usually purple.
Rice paper is a thin, brittle sheet of dried rice flour, about the size of a tortilla. Handle with care, they break easily. They can be found in most Asian markets.
Snacks and Treats
Kool Kim Chee
Less spicy and lower sodium version of Korean cabbage slaw
6 C Napa or Won Bok (Chinese) cabbage, shredded
1 t salt
3 T ginger, finely chopped
4 cloves garlic, finely chopped
1 jalapeno pepper, finely chopped (see Hint below)
1/2 C cilantro (Chinese parsley), chopped
2 T vinegar
In a large ceramic or plastic bowl, add cabbage and sprinkle on salt, tossing well. Place a weight on the cabbage (a bowl or plate with anything heavy on it) and let sit a half hour. Drain. Add all other ingredients except the vinegar and mix well. Add vinegar and mix thoroughly. Let sit 30 minutes (overnight in refrigerator is better) before serving.
4 servings, each 38.7 calories: 4% from fat (0.2 g), 74% from carbohydrates (8.5 g), 22% from protein (2.5 g). Sodium 138 mg, Fiber 2.8 g.
Healing Heart Hint
Red jalapeno pepper adds color, but green will work as well. Remove stem and seeds before using. If fresh jalapeno is not available, canned will work, or use an Asian hot sauce, starting with 1/2 t and increasing to the hotness you prefer.
When working with hot peppers we recommend wearing rubber gloves and to be careful not to touch near one's eyes.
Pumpkin Croquettes
Surprisingly tasty patties from the Middle East
1 C fine bulgur wheat (soaked in 2 C warm water)
2 C mashed cooked pumpkins (about 2½ pounds raw) see hint or 16 oz canned pumpkin (not spiced pie filling)
1 C whole wheat flour
1/2 C water
1 medium onion, chopped
1 clove garlic, finely chopped
1/2 t salt
1/2 t ground coriander
1/2 t grated black pepper
1/4 t ground allspice
1/4 t ground cumin
1 pinch red or cayenne (to taste)
Soak the bulgur wheat in warm water for 20 minutes, drain. Puree the bulgur wheat and all remaining ingredients in a food processor or blender. Add more flour to thicken, if needed. Shape into croquettes (1 inch round, two inches long) or patties about 2-inches in diameter and about ½ inch thick. In a non-stick pan, fry patties, turning once, until they're lightly brown on both sides, about 2 minutes per side. Serve warm or at room temperature.
6 servings, each 201 calories: 6% from fat (1.44 g), 81% from carbohydrates (44.2 g), 13% from protein (6.2 g). Sodium 187 mg, Fiber 6.7 g.
Healing Heart Hint
To cook fresh pumpkin, cut into eighths, place in a large pot of lightly salted water, cover, and simmer over low heat until tender, about 15 minutes. Drain, cut off the peel, and mash. Gently press in a strainer to remove the excess liquid.
Hard Rock Cafe's Creamy Cole Slaw
"Our very low-fat taste-alike," according to the web site.
1 1/3 C fat-free mayonnaise
3 T white vinegar
3 T granulated sugar
2 T soy milk or rice milk
dash salt
8 C chopped cabbage (1 head)
1/2 C shredded carrot
Combine all ingredients except the cabbage and carrots in a large bowl and blend until smooth with a hand or electric mixer. Add cabbage and carrots and toss well. Cover and refrigerate overnight in a plastic or ceramic container (don't use metal).
8 servings, each 96.7 calories: 4% from fat (0.04 g), 82% from carbohydrates (22.4 g), 14% from protein (3.92 g). Sodium 76 mg, Fiber 4 g.
Healing Heart Hint
To bring out the full flavors, keep one or two days in the refrigerator before serving.
For variety (but not like the Hard Rock Cafe's slaw), try adding golden or brown raisins, poppy seeds or chopped chestnuts.
For a kimchi-style slaw add garlic and chili paste.
Hard Rock Cafe's Bar-B-Q Beans
The low-fat vegetarian clone of HRC's famous beans
2 15-ounce cans low-sodium pinto beans (with liquid)
2 T water
2 t cornstarch
1/2 C ketchup
1/3 C white vinegar
1/4 C brown sugar
2 T diced onion
1 t prepared mustard
1/2 t chili powder
1/4 t salt
1/4 teaspoon coarse ground black pepper
1/2 C soy imitation bacon bits
Preheat oven to 350° F. Empty the cans of pinto beans and liquid in a casserole dish. Dissolve cornstarch in a small bowl with 2 tablespoons of water and add to the beans. Add the remaining ingredients, stir well and cover. Bake for 90 minutes or until the sauce thickens. Stir every half hour. Remove from oven and let cool at least 5 minutes before serving. Serves 6 to 8 as a side dish.
6 servings, each 337 calories: 10% from fat (2.6 g), 70% from carbohydrates (42.6 g), 20% from protein (11.8 g). Sodium 638 mg, Fiber 4 g.
Starbucks Frappuccino
Make this popular frozen delight at home, without the caffeine buzz(or with it)
1 1/2 cups strong cold decaffeinated coffee
1/2 cup fat-free or low-fat soy or rice milk
1/2 cup granulated sugar
1 teaspoon chocolate syrup
1/4 teaspoon salt
1/8 teaspoon vanilla extract
3 cups crushed ice or ice cubes
Combine the coffee, milk, sugar, chocolate syrup and salt in a blender and mix on medium speed for 15 seconds to dissolve sugar. Add the vanilla extract and ice then blend on high speed until smooth and creamy. Stir with a spoon if necessary to help blend. Pour into two 16-ounce glasses.
2 - 16 oz servings, each 191 calories: <1% from fat (0.029 g), 99% from carbohydrates (47.7 g), 1% from protein (0.24 g). Sodium 282 mg, Fiber 0 g.
Again, all these and more can be found at http://heart.kumu.org/.
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