It's time for another Meatless Monday. Here are six recipes to help you through the day, including Summer Veggie Kebabs with Fresh Corn Relish and Satay Noodle Salad. Enjoy!
STRAWBERRY SALSA
Strawberry Salsa? Ewwww! But really, what's wrong with using strawberries in salsa? According to Delish.com, “It's hard to believe that this salsa would be good, but trust us—it's amazing. Use it exactly how you would a tomato-based salsa: with chips, as a condiment..., or, frankly, with a spoon.” Total Time: 25 minutes; Prep Time: 5 minutes; Level: Easy; Serves: 8.
To view this online, click here.
Ingredients
3 c. fresh strawberries, chopped
2 cups fresh kiwi, peeled and chopped
1/2 c. red onion, chopped
1 jalapeno, seeded and chopped
3 tbsp. honey
3 tbsp. fresh lime juice
1 pinch kosher salt
Directions
Combine strawberries, kiwi, onion, and jalapeno in a bowl. Mix to combine. Add in honey, lime juice, and pinch of salt, and gently toss to coat. Refrigerate for 20 minutes. Serve with chips.
SUMMER VEGGIE KEBABS WITH FRESH CORN RELISH
As a kid in New York (state, not city), it seemed as though everyone had at least one recipe for kebabs, which usually started off with meat, interspersed with veggies, and usually fixed several times over the summer. This version is strictly veggies, and comes from the July/August 2013 issue of Vegetarian Times, page 32. It begins, “Easy-to-assemble vegetable kebabs are paired with a lightly sautéed corn relish for a dish that can be served either as an appetizer or as an entrée when placed atop couscous or another quick-cooking grain. To ensure even cooking, make sure all the vegetables are about the same size.” Serves 4 in 30 minutes or less.
To view this online, click here.
Ingredients
Corn Relish
1 Tbs. olive oil
1 medium yellow tomato, diced (2/3 cup)
1 large ear corn, kernels removed (1 1/3 cups kernels)
1 1/2 Tbs. white balsamic or white wine vinegar
1/4 tsp. dry mustard powder
2 Tbs. coarsely chopped fresh basil
Kebabs
1/4 cup olive oil
2 Tbs. white balsamic or white wine vinegar
3/4 tsp. dry mustard powder, divided
1 small yellow bell pepper, halved, seeded, and cut into 12 square pieces
1 medium zucchini, halved and cut into 12 slices
1/2 small red onion, cut into 12 chunks
12 whole cremini mushrooms
12 grape or cherry tomatoes
Directions
Coat grill grate or grill pan with cooking spray, and preheat over medium heat.
To make Corn Relish: Heat oil in skillet over medium heat. Add tomato, cover, and cook 4 minutes, or until tomato is breaking down. Add corn kernels, and cook 2 minutes, or until corn is tender. Stir in vinegar and mustard powder, and cook 1 minute more. Remove from heat. Mix in basil; season with salt and pepper, if desired.
To make Kebabs: whisk together oil, vinegar, and mustard powder in small bowl.
Thread each of 12 skewers with 1 bell pepper square, 1 zucchini slice, 1 red onion chunk, 1 mushroom, and 1 tomato. Place skewers on large platter, and brush with vinaigrette mixture. Season with salt and pepper, if desired.
Grill skewers 6 to 8 minutes, turning every 2 minutes, or until vegetables are tender and browned on all sides. Serve with Corn Relish.
nutritional information Per Serving (3 kebabs and 1/2 cup relish): Calories: 247; Protein: 5 g; Total Fat: 18 g; Saturated Fat: 3 g; Carbohydrates: 20 g; Cholesterol: 0 mg; Sodium: 30 mg; Fiber: 3 g; Sugar: 9 g; Vegan; Gluten-Free
SATAY NOODLE SALAD
This also comes from the July/August 2013 issue of Vegetarian Times, page 30. It begins, “Lightly grilled vegetables are paired with fresh pasta and tossed in a creamy peanut sauce for a one-bowl meal that’s delicious hot or cold. Feel free to substitute your favorite seasonal vegetables for those in the recipe.” Serves 4 in 30 minutes or less.
To view this online, click here.
Ingredients
3 oz. fresh fettuccine (1/3 9-oz. pkg.)
6 oz. stringless sugar snap peas
4 bunches baby bok choy, greens chopped, stem ends halved
6 radishes, trimmed and halved
2 medium Japanese eggplants, sliced diagonally
3 Tbs. natural creamy peanut butter
3 Tbs. unseasoned rice vinegar
3 Tbs. honey
1 Tbs. low-sodium soy sauce
1 tsp. chile sauce, such as sriracha
Directions
Coat grill pan or grill basket with cooking spray, and preheat over medium heat.
Cook noodles in boiling salted water 2 minutes. Add sugar snap peas, and cook 1 minute more. Drain, rinse with cold water, and drain again. Transfer to bowl.
Arrange bok choy stems, radishes, and eggplant slices on grill pan or in grill basket. Season with salt and pepper, if desired. Cook 6 minutes, turning once.
Meanwhile, whisk together peanut butter, vinegar, honey, soy sauce, and chile sauce in small bowl. Season with salt and pepper, if desired.
Cut eggplant into strips. Slice bok choy stems and radishes. Add vegetables to noodle mixture, and toss with peanut sauce.
nutritional information Per 2 1/2-cup serving: Calories: 256; Protein: 10 g; Total Fat: 7 g; Saturated Fat: 1 g; Carbohydrates: 41 g; Cholesterol: 17 mg; Sodium: 362 mg; Fiber: 7 g; Sugar: 21 g
GRILLED PEACH AND RASPBERRY FRUIT SALAD
This comes from the July/August 2015 issue of Vegetarian Times, page 66. It begins, “The play of temperatures and textures, plus the surprise addition of tomatoes, gives this simple salad extra flavor.” Serves 8.
To view this online, click here.
Ingredients
1 pt. fresh raspberries, divided
2 Tbs. lemon juice
1 1/2 Tbs. agave nectar
1 Tbs. grated lemon zest
1 Tbs. chopped fresh mint, plus more for garnish
8 firm, ripe peaches, halved and pitted
4 tsp. vegetable oil, plus more for grill or grill pan
1 Tbs. sugar
1/4 tsp. ground cinnamon
1 pinch freshly ground black pepper
2 small or 1 large heirloom tomato, cut into wedges (2 cups)
2/3 cup toasted pecan halves (2 oz.)
Directions
Mash 1 cup raspberries with fork in bowl. Stir in lemon juice, agave nectar, lemon zest, and mint. Set aside.
Brush cut sides of peaches with oil. Combine sugar, cinnamon, and pepper in bowl; sprinkle cut side of peaches with sugar mixture. Set aside.
Preheat grill or grill pan to medium-high heat.
Lightly grease grill plates. Place peaches cut side down on grill or grill pan. Grill 3 to 5 minutes, or until grill marks appear and peaches are tender.
Divide peaches, tomato wedges, and remaining 1 cup raspberries among serving plates. Serve topped with raspberry sauce, pecans, and chopped mint.
Nutrition Per 1-cup serving: Calories: 176; Protein: 3 g; Total Fat: 9 g; Saturated Fat: less than 1 g; Carbohydrates: 25 g; Cholesterol: 0 mg; Sodium: 2 mg; Fiber: 5 g; Sugar: 19 g; Vegan; Gluten-Free
LOVELY, TENDER ANGEL FOOD CAKE
From the June 2013 issue of Vegetarian Times page 75. The recipe serves 10, and states, “One secret to perfect angel food cake is sifting the flour with some of the sugar so it blends into the meringue with minimal folding. The other is hanging the tube pan upside down over a glass bottle so the cake won’t deflate.”
Ingredients
1 cup cake flour
1 1/2 cups sugar, divided
1 1/4 cups egg whites (9–10 eggs)
1 1/4 tsp. cream of tartar
1 tsp. vanilla extract
1/4 tsp. kosher salt
1/4 tsp. almond extract
Directions
Position oven rack just below center, and preheat oven to 350°F. Sift cake flour and 1/2 cup sugar into medium bowl. Set aside.
Beat egg whites, cream of tartar, vanilla, salt, and almond extract in separate bowl with handheld electric mixer at medium-low speed until soft peaks form. Increase speed to medium. Gradually beat in remaining 1 cup sugar. Increase speed to medium-high, and beat 5 minutes, or until meringue is thick and shiny, and firm peaks hold when beaters are lifted.
Sprinkle one-quarter of flour mixture over meringue, and gently fold in with spatula or flat whisk just until blended (do not overmix). Repeat 3 more times. Scrape batter into ungreased 10- x 4-inch angel food cake pan with removable center.
Bake cake 30 to 32 minutes, or until puffed and lightly browned, and wooden skewer inserted near center comes out clean. Insert narrow-neck bottle into center tube, and invert pan to cool cake upside down.
Once cooled, remove pan from atop bottle, and cut around pan sides to loosen cake. Lift out pan’s center tube with cake. Cut under cake and around center tube to release cake. Cut into wedges, and serve.
nutritional information Per Slice: Calories: 185; Protein: 4 g; Total Fat: less than 1 g; Saturated Fat: less than 1 g; Carbohydrates: 41 g; Cholesterol: 0 mg; Sodium: 99 mg; Fiber: less than 1 g; Sugar: 31 g
BROCCOLI STIR-FRY WITH GINGER-AVOCADO SAUCE
This is from the June 2013 issue of Vegetarian Times, page 55. The recipe makes 4 servings in 30 minutes or fewer. The recipe states, “This veggie-packed stir-fry is served over a bed of baby spinach and dressed with a creamy ginger-avocado sauce.”
Ingredients
Ginger-Avocado Sauce
1 2-inch piece fresh ginger, peeled and sliced into coins
2 avocados
2 Tbs. lemon juice
1 Tbs. cold-pressed olive oil
2 tsp. raw honey
2 tsp. grated lemon zest
2 pinches sea salt
Stir-Fry
1 Tbs. coconut oil
1 medium red onion, halved and sliced (1 1/2 cups)
1/4 tsp. sea salt
4 cloves garlic, minced (4 tsp.)
1 head broccoli, cut into florets (4 cups)
1 small head cabbage or 1 bunch kale, sliced into thin ribbons (1/2 lb.)
4 cups organic baby spinach
1/4 cup lightly toasted sesame seeds, for garnish, optional
Directions
To make Ginger-Avocado Sauce: Place ginger in food processor, and pulse to mince. Add remaining ingredients, and blend until smooth. Blend in up to 1/2 cup water to thin to desired consistency. Store in refrigerator.
To make Stir-Fry: Heat coconut oil in wok or large skillet over medium heat. Add onion and salt; stir-fry 5 minutes, or until onion softens. Add garlic, and cook 2 minutes more. Add broccoli and 1/4 cup water; cover, and steam 3 minutes. Add cabbage; cover, and steam 2 minutes more.
Place 1 cup spinach on plate. Top with 1 cup broccoli mixture, and drizzle with 2 Tbs. Ginger-Avocado Sauce. Sprinkle with sesame seeds (if using).
Showing posts with label Lovely Tender Angel Food Cake. Show all posts
Showing posts with label Lovely Tender Angel Food Cake. Show all posts
Monday, June 24, 2019
Monday, June 1, 2015
Meatless Monday
It's Monday, so here are today's vegetarian recipes. Enjoy!
LOVELY, TENDER ANGEL FOOD CAKE
This comes from the June 2013 issue of Vegetarian Times, page 75. It starts off, “One secret to perfect angel food cake is sifting the flour with some of the sugar so it blends into the meringue with minimal folding. The other is hanging the tube pan upside down over a glass bottle so the cake won’t deflate.” Serves 10.
To view this online, click here.
1 cup cake flour
1 1/2 cups sugar, divided
1 1/4 cups egg whites (9–10 eggs)
1 1/4 tsp. cream of tartar
1 tsp. vanilla extract
1/4 tsp. kosher salt
1/4 tsp. almond extract
Position oven rack just below center, and preheat oven to 350°F. Sift cake flour and 1/2 cup sugar into medium bowl. Set aside.
Beat egg whites, cream of tartar, vanilla, salt, and almond extract in separate bowl with handheld electric mixer at medium-low speed until soft peaks form. Increase speed to medium. Gradually beat in remaining 1 cup sugar. Increase speed to medium-high, and beat 5 minutes, or until meringue is thick and shiny, and firm peaks hold when beaters are lifted.
Sprinkle one-quarter of flour mixture over meringue, and gently fold in with spatula or flat whisk just until blended (do not overmix). Repeat 3 more times. Scrape batter into ungreased 10- x 4-inch angel food cake pan with removable center.
Bake cake 30 to 32 minutes, or until puffed and lightly browned, and wooden skewer inserted near center comes out clean. Insert narrow-neck bottle into center tube, and invert pan to cool cake upside down.
Once cooled, remove pan from atop bottle, and cut around pan sides to loosen cake. Lift out pan’s center tube with cake. Cut under cake and around center tube to release cake. Cut into wedges, and serve.
nutritional information Per Slice: Calories: 185; Protein: 4 g; Total Fat: less than 1 g; Saturated Fat: less than 1 g; Carbohydrates: 41 g; Cholesterol: 0 mg; Sodium: 99 mg; Fiber: less than 1 g; Sugar: 31 g
THAI GREEN CURRY
This recipes comes from the March 2006 issue of Vegetarian Times, and starts off, “Some Thai green curry pastes contain shrimp paste, so look for vegetarian versions in the Asian foods section of the supermarket.” Serves 6 in 30 minutes or less.
To view this online, click here.
2 Tbs. vegetable oil
4 shallots, minced
2 tsp. Thai green curry paste
1 14-oz. can low-fat coconut milk
1/2 cup whole basil leaves
2 Tbs. grated lime zest
1 15-oz. can sliced bamboo shoots, packed in water
3/4 lb. frozen precut green beans
1/2 lb. white round or other waxy potatoes, cut into 1/2-inch cubes
2 carrots, shredded
1 8-oz. pkg. Thai-flavored baked tofu, cut into strips
2 Tbs. low-sodium soy sauce
Heat oil in large pot over medium heat. Add shallots and curry paste; stir-fry 1 minute.
Blend coconut milk with 1?4 cup basil and lime zest in blender or food processor; add mixture to pot. Add bamboo shoots with their water, green beans, potatoes, carrots and salt to taste. Stir, and cook uncovered 10 minutes.
Add tofu and soy sauce. Cook 5 minutes, until green beans are just tender.
Add remaining basil and serve.
nutritional information Per SERVING: Calories: 257; Protein: 13 g; Total Fat: 14 g; Saturated Fat: 4 g; Carbohydrates: 20 g; Sodium: 494 mg; Fiber: 5 g; Sugar: 5 g; Vegan
VEGAN QUINOA FRIED 'RICE' WITH MUSHROOMS, TOMATOES AND SPROUTS
This is from Jolinda Hackett, About.com's Vegetarian Food expert. She writes, "With tofu as well as a quinoa, this is a protein-packed fried "rice" recipe perfect for vegetarians and vegans. Use tamari instead of soy sauce to keep this recipe suitable for those on a gluten-free diet as well. If you have some leftover baked or fried tofu on hand, toss that in there for extra goodness. Use whatever vegetables you like: green peas, diced carrots, red bell peppers or baby corn would all be excellent choices. This vegan quinoa fried rice is an excellent vegetarian or vegan one-dish dinner idea." Prep Time: 10 minutes; Cook Time: 10 minutes; Total Time: 20 minutes; Yield: about 3 servings
To view online, click here.
Ingredients
1 tbsp olive oil
1/2 onion, diced
3 cloves garlic, minced
2 tsp fresh minced ginger
4 scallions, chopped
1/3 cup fresh sliced button or white mushrooms
1/2 block firm or extra-firm tofu, well-pressed
1 large or 2 medium tomatoes, chopped
1 1/2 cups pre-cooked or leftover quinoa, cooled
hot sauce, to taste
1/4 cup (medium handful) bean sprouts
2 tbsp soy sauce (use tamari to keep it gluten-free)
1/2 tsp sesame oil
squeeze of fresh lime (optional)
Preparation
In a large sautee pan, heat the onion and garlic in olive oil for 3-4 minutes, until unions are almost soft, then add the ginger, scallions and diced tofu. Heat for another 3-4 minutes, stirring occasionally so the tofu cooks evenly.
Next, add the mushrooms and heat for another minute. Add the quinoa, tomatoes, hot sauce, and soy sauce and heat, stirring, for a another 3-4 minutes, until quinoa is hot and ingredients are well combined.
Stir in bean sprouts and drizzle with sesame oil and remove from heat.
Finally, give your quinoa fried rice a squeeze of fresh lime juice to make all the flavors really pop. Garnish with extra fresh scallions, if you'd like. I like my fried rice with a little dusting of sea salt just before serving as well.
PUTTANESCA SAUCE WITH FRIED CAPERS OVER LINGUINE
This comes from the June 2014 issue of Vegetarian Times, page 27, and starts off, “This versatile sauce also works great spread on crostini, spooned over soft polenta, or served with poached eggs.” Serves 4 in 30 minutes or less.
To view this online, click here.
1 Tbs. olive oil
2 Tbs. capers, drained and patted dry with paper towels
1 red onion, chopped (1 cup)
3 cloves garlic, minced (1 Tbs.)
1/2 tsp. red pepper flakes
1 lb. cherry tomatoes, halved (3 1/2 cups)
1 cup fresh basil leaves, thinly sliced, divided
1/4 cup pitted Kalamata olives, coarsely chopped
12 oz. linguine
Heat oil in large skillet over medium-high heat. Add capers, and fry 1 to 2 minutes, or until many capers have split. Remove capers with slotted spoon, and drain on paper towels. Add onion to skillet, and cook 3 to 5 minutes, then stir in garlic and red pepper flakes, and cook 1 minute more. Stir in tomatoes, and cook 5 to 7 minutes, or until tomatoes begin to break down. Stir in 1/2 cup basil and olives, and remove pan from heat.
Meanwhile, cook pasta according to package directions. Drain pasta, reserving 1/2 cup cooking water. Add drained pasta to skillet, and toss to combine with sauce, adding some pasta water if mixture seems too thick. Serve garnished with remaining 1/2 cup basil and capers.
nutritional information Per 1 1/2-cup serving: Calories: 395; Protein: 14 g; Total Fat: 7 g; Saturated Fat: 1 g; Carbohydrates: 74 g; Cholesterol: 0 mg; Sodium: 254 mg; Fiber: 5 g; Sugar: 8 g; Vegan
GREEN PASTA PRIMAVERA
This is from the April/May 2015 issue of Vegetarian Times, page 38. It begins, “Tossing cooked pasted with puréed toasted pine nuts and pasta water creates a delicious cheese-like coating for the noodles.” Serves 6 in 30 minutes or less.
To view this online, click here.
1/2 cup plus 3 Tbs. pine nuts
1/4 cup olive oil, divided
1 Tbs. lemon juice
8 cloves garlic, minced (3 Tbs.)
2 medium leeks, sliced (2 cups)
1 lb. broccoli raab, chopped
2 cups frozen peas, thawed
6 cups baby spinach
8 oz. farfalle pasta
Toast pine nuts in skillet over low heat 5 minutes, or until golden, stirring frequently. Remove pan from heat. Blend 1/2 cup toasted pine nuts in food processor with 2 Tbs. oil, lemon juice, and 1 Tbs. water until smooth. Set aside remaining 3 Tbs. toasted pine nuts.
Heat remaining 2 Tbs. oil in large skillet over medium heat. Add garlic, and sauté 1 to 2 minutes, or until golden. Stir in leeks, and season with salt, if desired. Sauté 5 minutes. Add broccoli raab, and cook 10 minutes, stirring occasionally. Add peas, and cook 2 minutes more. Stir in spinach, and remove from heat.
Meanwhile, cook pasta according to package directions. Drain pasta, reserving 1/3 cup cooking water. Return pasta to pot; stir in sauce and reserved pasta cooking water. Fold in broccoli raab mixture. Serve topped with whole toasted pine nuts.
nutritional information Per 1-cup serving: Calories: 395; Protein: 14 g; Total Fat: 20 g; Saturated Fat: 2 g; Carbohydrates: 48 g; Cholesterol: 0 mg; Sodium: 70 mg; Fiber: 6 g; Sugar: 6 g; Vegan
VEGETARIAN LASAGNA
I’d been making lasagna for years, using a favorite cookbook. One time, my oldest son took the same recipe, and replaced the meat with eggplant. His came out tasting better than when I made it.
I tried recreating the eggplant version, but it never quite came out the same. So, I ended up changing the recipe drastically, changing ingredients and amounts. The funny thing is that, while I use one or two packages of tofu crumbles instead of meat, it tastes enough like meat to fool several non-vegetarians. One person, after eating this, even looked at me aghast, asking, “What are you, some kind of vegetarian?” Never heard from him again.
Tomato sauce:
2 – 3 onions, chopped
3 – 5 cloves garlic, minced
28 oz. can tomatoes
2 – 8 oz. cans tomato sauce
2 – 6 oz. cans tomato paste
2 T oil
1 T oregano
1 tsp. basil
1 tsp. thyme
1 tsp. dill
1 tsp. anise
1 or 2 – 10 oz. package tofu crumbles
Brown onions & garlic in oil. Add remaining ingredients, stir well, simmer for 1 hour. While sauce is cooking, in a separate pot, cook 16 oz. lasagna noodles & make cheese layer.
Cheese layer:
2 C sour cream
2 C cottage cheese
2 eggs
4 C mozzarella, grated
2 C cheddar cheese, grated
1 C Parmesan cheese
Mix ingredients together in large bowl.
Assemble:
Preheat oven to 350 degrees. In 9” X 13” pan, place half the cooked lasagna noodles length-wise. Top with half the cheese mixture, then half the tomato sauce. Repeat. Bake at 350 degrees for 30-35 minutes. Let cool a few minutes before cutting, as it tends to be a little runny when it first comes out of the oven. Serve with a salad and a loaf of hot Italian bread. Very yummy.
LOVELY, TENDER ANGEL FOOD CAKE
This comes from the June 2013 issue of Vegetarian Times, page 75. It starts off, “One secret to perfect angel food cake is sifting the flour with some of the sugar so it blends into the meringue with minimal folding. The other is hanging the tube pan upside down over a glass bottle so the cake won’t deflate.” Serves 10.
To view this online, click here.
1 cup cake flour
1 1/2 cups sugar, divided
1 1/4 cups egg whites (9–10 eggs)
1 1/4 tsp. cream of tartar
1 tsp. vanilla extract
1/4 tsp. kosher salt
1/4 tsp. almond extract
Position oven rack just below center, and preheat oven to 350°F. Sift cake flour and 1/2 cup sugar into medium bowl. Set aside.
Beat egg whites, cream of tartar, vanilla, salt, and almond extract in separate bowl with handheld electric mixer at medium-low speed until soft peaks form. Increase speed to medium. Gradually beat in remaining 1 cup sugar. Increase speed to medium-high, and beat 5 minutes, or until meringue is thick and shiny, and firm peaks hold when beaters are lifted.
Sprinkle one-quarter of flour mixture over meringue, and gently fold in with spatula or flat whisk just until blended (do not overmix). Repeat 3 more times. Scrape batter into ungreased 10- x 4-inch angel food cake pan with removable center.
Bake cake 30 to 32 minutes, or until puffed and lightly browned, and wooden skewer inserted near center comes out clean. Insert narrow-neck bottle into center tube, and invert pan to cool cake upside down.
Once cooled, remove pan from atop bottle, and cut around pan sides to loosen cake. Lift out pan’s center tube with cake. Cut under cake and around center tube to release cake. Cut into wedges, and serve.
nutritional information Per Slice: Calories: 185; Protein: 4 g; Total Fat: less than 1 g; Saturated Fat: less than 1 g; Carbohydrates: 41 g; Cholesterol: 0 mg; Sodium: 99 mg; Fiber: less than 1 g; Sugar: 31 g
THAI GREEN CURRY
This recipes comes from the March 2006 issue of Vegetarian Times, and starts off, “Some Thai green curry pastes contain shrimp paste, so look for vegetarian versions in the Asian foods section of the supermarket.” Serves 6 in 30 minutes or less.
To view this online, click here.
2 Tbs. vegetable oil
4 shallots, minced
2 tsp. Thai green curry paste
1 14-oz. can low-fat coconut milk
1/2 cup whole basil leaves
2 Tbs. grated lime zest
1 15-oz. can sliced bamboo shoots, packed in water
3/4 lb. frozen precut green beans
1/2 lb. white round or other waxy potatoes, cut into 1/2-inch cubes
2 carrots, shredded
1 8-oz. pkg. Thai-flavored baked tofu, cut into strips
2 Tbs. low-sodium soy sauce
Heat oil in large pot over medium heat. Add shallots and curry paste; stir-fry 1 minute.
Blend coconut milk with 1?4 cup basil and lime zest in blender or food processor; add mixture to pot. Add bamboo shoots with their water, green beans, potatoes, carrots and salt to taste. Stir, and cook uncovered 10 minutes.
Add tofu and soy sauce. Cook 5 minutes, until green beans are just tender.
Add remaining basil and serve.
nutritional information Per SERVING: Calories: 257; Protein: 13 g; Total Fat: 14 g; Saturated Fat: 4 g; Carbohydrates: 20 g; Sodium: 494 mg; Fiber: 5 g; Sugar: 5 g; Vegan
VEGAN QUINOA FRIED 'RICE' WITH MUSHROOMS, TOMATOES AND SPROUTS
This is from Jolinda Hackett, About.com's Vegetarian Food expert. She writes, "With tofu as well as a quinoa, this is a protein-packed fried "rice" recipe perfect for vegetarians and vegans. Use tamari instead of soy sauce to keep this recipe suitable for those on a gluten-free diet as well. If you have some leftover baked or fried tofu on hand, toss that in there for extra goodness. Use whatever vegetables you like: green peas, diced carrots, red bell peppers or baby corn would all be excellent choices. This vegan quinoa fried rice is an excellent vegetarian or vegan one-dish dinner idea." Prep Time: 10 minutes; Cook Time: 10 minutes; Total Time: 20 minutes; Yield: about 3 servings
To view online, click here.
Ingredients
1 tbsp olive oil
1/2 onion, diced
3 cloves garlic, minced
2 tsp fresh minced ginger
4 scallions, chopped
1/3 cup fresh sliced button or white mushrooms
1/2 block firm or extra-firm tofu, well-pressed
1 large or 2 medium tomatoes, chopped
1 1/2 cups pre-cooked or leftover quinoa, cooled
hot sauce, to taste
1/4 cup (medium handful) bean sprouts
2 tbsp soy sauce (use tamari to keep it gluten-free)
1/2 tsp sesame oil
squeeze of fresh lime (optional)
Preparation
In a large sautee pan, heat the onion and garlic in olive oil for 3-4 minutes, until unions are almost soft, then add the ginger, scallions and diced tofu. Heat for another 3-4 minutes, stirring occasionally so the tofu cooks evenly.
Next, add the mushrooms and heat for another minute. Add the quinoa, tomatoes, hot sauce, and soy sauce and heat, stirring, for a another 3-4 minutes, until quinoa is hot and ingredients are well combined.
Stir in bean sprouts and drizzle with sesame oil and remove from heat.
Finally, give your quinoa fried rice a squeeze of fresh lime juice to make all the flavors really pop. Garnish with extra fresh scallions, if you'd like. I like my fried rice with a little dusting of sea salt just before serving as well.
PUTTANESCA SAUCE WITH FRIED CAPERS OVER LINGUINE
This comes from the June 2014 issue of Vegetarian Times, page 27, and starts off, “This versatile sauce also works great spread on crostini, spooned over soft polenta, or served with poached eggs.” Serves 4 in 30 minutes or less.
To view this online, click here.
1 Tbs. olive oil
2 Tbs. capers, drained and patted dry with paper towels
1 red onion, chopped (1 cup)
3 cloves garlic, minced (1 Tbs.)
1/2 tsp. red pepper flakes
1 lb. cherry tomatoes, halved (3 1/2 cups)
1 cup fresh basil leaves, thinly sliced, divided
1/4 cup pitted Kalamata olives, coarsely chopped
12 oz. linguine
Heat oil in large skillet over medium-high heat. Add capers, and fry 1 to 2 minutes, or until many capers have split. Remove capers with slotted spoon, and drain on paper towels. Add onion to skillet, and cook 3 to 5 minutes, then stir in garlic and red pepper flakes, and cook 1 minute more. Stir in tomatoes, and cook 5 to 7 minutes, or until tomatoes begin to break down. Stir in 1/2 cup basil and olives, and remove pan from heat.
Meanwhile, cook pasta according to package directions. Drain pasta, reserving 1/2 cup cooking water. Add drained pasta to skillet, and toss to combine with sauce, adding some pasta water if mixture seems too thick. Serve garnished with remaining 1/2 cup basil and capers.
nutritional information Per 1 1/2-cup serving: Calories: 395; Protein: 14 g; Total Fat: 7 g; Saturated Fat: 1 g; Carbohydrates: 74 g; Cholesterol: 0 mg; Sodium: 254 mg; Fiber: 5 g; Sugar: 8 g; Vegan
GREEN PASTA PRIMAVERA
This is from the April/May 2015 issue of Vegetarian Times, page 38. It begins, “Tossing cooked pasted with puréed toasted pine nuts and pasta water creates a delicious cheese-like coating for the noodles.” Serves 6 in 30 minutes or less.
To view this online, click here.
1/2 cup plus 3 Tbs. pine nuts
1/4 cup olive oil, divided
1 Tbs. lemon juice
8 cloves garlic, minced (3 Tbs.)
2 medium leeks, sliced (2 cups)
1 lb. broccoli raab, chopped
2 cups frozen peas, thawed
6 cups baby spinach
8 oz. farfalle pasta
Toast pine nuts in skillet over low heat 5 minutes, or until golden, stirring frequently. Remove pan from heat. Blend 1/2 cup toasted pine nuts in food processor with 2 Tbs. oil, lemon juice, and 1 Tbs. water until smooth. Set aside remaining 3 Tbs. toasted pine nuts.
Heat remaining 2 Tbs. oil in large skillet over medium heat. Add garlic, and sauté 1 to 2 minutes, or until golden. Stir in leeks, and season with salt, if desired. Sauté 5 minutes. Add broccoli raab, and cook 10 minutes, stirring occasionally. Add peas, and cook 2 minutes more. Stir in spinach, and remove from heat.
Meanwhile, cook pasta according to package directions. Drain pasta, reserving 1/3 cup cooking water. Return pasta to pot; stir in sauce and reserved pasta cooking water. Fold in broccoli raab mixture. Serve topped with whole toasted pine nuts.
nutritional information Per 1-cup serving: Calories: 395; Protein: 14 g; Total Fat: 20 g; Saturated Fat: 2 g; Carbohydrates: 48 g; Cholesterol: 0 mg; Sodium: 70 mg; Fiber: 6 g; Sugar: 6 g; Vegan
VEGETARIAN LASAGNA
I’d been making lasagna for years, using a favorite cookbook. One time, my oldest son took the same recipe, and replaced the meat with eggplant. His came out tasting better than when I made it.
I tried recreating the eggplant version, but it never quite came out the same. So, I ended up changing the recipe drastically, changing ingredients and amounts. The funny thing is that, while I use one or two packages of tofu crumbles instead of meat, it tastes enough like meat to fool several non-vegetarians. One person, after eating this, even looked at me aghast, asking, “What are you, some kind of vegetarian?” Never heard from him again.
Tomato sauce:
2 – 3 onions, chopped
3 – 5 cloves garlic, minced
28 oz. can tomatoes
2 – 8 oz. cans tomato sauce
2 – 6 oz. cans tomato paste
2 T oil
1 T oregano
1 tsp. basil
1 tsp. thyme
1 tsp. dill
1 tsp. anise
1 or 2 – 10 oz. package tofu crumbles
Brown onions & garlic in oil. Add remaining ingredients, stir well, simmer for 1 hour. While sauce is cooking, in a separate pot, cook 16 oz. lasagna noodles & make cheese layer.
Cheese layer:
2 C sour cream
2 C cottage cheese
2 eggs
4 C mozzarella, grated
2 C cheddar cheese, grated
1 C Parmesan cheese
Mix ingredients together in large bowl.
Assemble:
Preheat oven to 350 degrees. In 9” X 13” pan, place half the cooked lasagna noodles length-wise. Top with half the cheese mixture, then half the tomato sauce. Repeat. Bake at 350 degrees for 30-35 minutes. Let cool a few minutes before cutting, as it tends to be a little runny when it first comes out of the oven. Serve with a salad and a loaf of hot Italian bread. Very yummy.
Monday, July 21, 2014
Meatless Monday
If it's Monday, it must be meatless, right? I used to wonder how one would cook for a vegetarian; if you cut out meat, what's left? Frozen veggies and/or pasta? Oooooh, nooo! Vegetarian meals are so much more than that. In fact, it's gotten to the point where if I'm cooking for the meat-eaters in my family, my brain goes blank if they want more than hamburgers. Go figure. Here are today's recipes. Enjoy!
FATTOUSH SALAD
This comes from the July/August 2012 issue of Vegetarian Times. To view this recipe online, click here.
Serves 6; 30 minutes or fewer
The recipe starts off, “Pomegranate molasses and sumac add a tart edge to this Lebanese salad. They can be found in Middle Eastern groceries and well-stocked supermarkets and used to flavor many other vegetable dishes. Choose larger cherry tomato varieties that can stand up to the other vegetables and the pita chips.”
Vinaigrette2 Tbs. plus 2 tsp. olive oil
2 Tbs. lemon juice
1 Tbs. pomegranate molasses
2 tsp. ground sumac
1 clove garlic, minced (1 tsp.)
Salad
1 medium head romaine lettuce, halved and sliced into ½-inch-thick ribbons (4 cups)
2 cups cherry tomatoes, halved
4 small Persian cucumbers, diced (2 cups)
1 small red bell pepper, cut into 1/2-inch dice (1 cup)
1 small yellow bell pepper, cut into 1/2-inch dice (1 cup)
3 green onions, thinly sliced (1/2 cup)
1/3 cup coarsely chopped parsley
3Tbs. thinly sliced mint leaves
1 1/2 cups plain pita chips, coarsely broken up
1/2 cup crumbled feta (2 oz.)
To make Vinaigrette: whisk together all ingredients in small bowl.
To make Salad: Toss together lettuce, tomatoes, cucumbers, bell peppers, green onions, parsley, and mint in large salad bowl. Add Vinaigrette, and season with salt and pepper, if desired.
Sprinkle pita chips over top of Salad, and toss again. Top with feta.
nutritional information Per 2-cup serving: Calories: 181; Protein: 4 g; Total Fat: 11 g; Saturated Fat: 3 g; Carbohydrates: 18 g; Cholesterol: 11 mg; Sodium: 259 mg; Fiber: 2 g; Sugar: 7 g
MOROCCAN SEVEN-VEGETABLE COUSCOUS
This recipe is from the March 2005 issue of Vegetarian Times The recipe states, “To many Americans, couscous refers to the tiny pearls of semolina we've come to know and love. But in Morocco, it is also the proper name for a time-honored stew, rich with vegetables and the flavors—saffron, cinnamon, turmeric—of North Africa. This is a terrific, relaxed party dish—easy to make, fun to eat and meant for a gathering.” Serves 6.
2 Tbs. unsalted butter
2 Tbs. olive oil
2 large onions, quartered and cut in 1/2-inch slices
2 pinches saffron threads
1 pinch crushed red pepper
1/2 tsp. ground turmeric
1/2 tsp. ground cinnamon
1 tsp. ground ginger
1 tsp. coarsely ground black pepper
3 sprigs parsley and 3 sprigs cilantro, tied in a bundle with kitchen string
4 fresh or canned tomatoes, peeled, seeded and quartered
1 qt. vegetable stock
3 cups water
1 turnip, peeled and cut in 1-inch cubes
1/2 lb. carrots, peeled, halved length-wise and cut in 2-inch sticks
3/4 lb. butternut squash, peeled, seeded, and cut in 1 1/2-inch chunks
1 medium-sized zucchini, quartered lengthwise and cut in 2-inch sticks
1 cup raisins
1 14-oz. can chickpeas, rinsed and drained
2 Tbs. granulated sugar
Salt and freshly ground black pepper to taste
2 cups quick-cooking couscous, uncooked
1/2 cup blanched slivered almonds, toasted
Heat butter and olive oil in stockpot over medium heat. Add onions, and cook 15 minutes. Stir in saffron, crushed red pepper, turmeric, cinnamon, ginger and black pepper. Sauté 5 minutes. Add herbs, tomatoes, stock and water. Bring to a boil, reduce heat to low and cook 10 minutes.
Add turnip, carrots and squash. Bring to a boil, and cook 10 minutes. Add zucchini, raisins, chickpeas and sugar. Cook 10 minutes more, or until vegetables are tender. Add salt and pepper.
Cook couscous according to package directions. Mound couscous on large serving platter, and make a well in center. Use slotted spoon to transfer vegetables to well. Ladle stock over entire dish. Sprinkle with toasted almonds. Serve immediately.
nutritional information per serving: Calories: 590; Protein: 17 g; Total Fat: 15 g; Saturated Fat: 3 g; Carbohydrates: 103 g; Cholesterol: 10 mg; Sodium: 460 mg; Fiber: 12 g; Sugar: 30 g
LOVELY, TENDER ANGEL FOOD CAKE
From the June 2013 issue of Vegetarian Times page 75. The recipe serves 10, and states, “One secret to perfect angel food cake is sifting the flour with some of the sugar so it blends into the meringue with minimal folding. The other is hanging the tube pan upside down over a glass bottle so the cake won’t deflate.”
1 cup cake flour
1 1/2 cups sugar, divided
1 1/4 cups egg whites (9–10 eggs)
1 1/4 tsp. cream of tartar
1 tsp. vanilla extract
1/4 tsp. kosher salt
1/4 tsp. almond extract
Position oven rack just below center, and preheat oven to 350°F. Sift cake flour and 1/2 cup sugar into medium bowl. Set aside.
Beat egg whites, cream of tartar, vanilla, salt, and almond extract in separate bowl with handheld electric mixer at medium-low speed until soft peaks form. Increase speed to medium. Gradually beat in remaining 1 cup sugar. Increase speed to medium-high, and beat 5 minutes, or until meringue is thick and shiny, and firm peaks hold when beaters are lifted.
Sprinkle one-quarter of flour mixture over meringue, and gently fold in with spatula or flat whisk just until blended (do not overmix). Repeat 3 more times. Scrape batter into ungreased 10- x 4-inch angel food cake pan with removable center.
Bake cake 30 to 32 minutes, or until puffed and lightly browned, and wooden skewer inserted near center comes out clean. Insert narrow-neck bottle into center tube, and invert pan to cool cake upside down.
Once cooled, remove pan from atop bottle, and cut around pan sides to loosen cake. Lift out pan’s center tube with cake. Cut under cake and around center tube to release cake. Cut into wedges, and serve.
nutritional information Per Slice: Calories: 185; Protein: 4 g; Total Fat: less than 1 g; Saturated Fat: less than 1 g; Carbohydrates: 41 g; Cholesterol: 0 mg; Sodium: 99 mg; Fiber: less than 1 g; Sugar: 31 g
BROCCOLI STIR-FRY WITH GINGER-AVOCADO SAUCE
This is from the June 2013 issue of Vegetarian Times, page 55. The recipe makes 4 servings in 30 minutes or fewer. The recipe states, “This veggie-packed stir-fry is served over a bed of baby spinach and dressed with a creamy ginger-avocado sauce.”
Ginger-Avocado Sauce
1 2-inch piece fresh ginger, peeled and sliced into coins
2 avocados
2 Tbs. lemon juice
1 Tbs. cold-pressed olive oil
2 tsp. raw honey
2 tsp. grated lemon zest
2 pinches sea salt
Stir-Fry
1 Tbs. coconut oil
1 medium red onion, halved and sliced (1 1/2 cups)
1/4 tsp. sea salt
4 cloves garlic, minced (4 tsp.)
1 head broccoli, cut into florets (4 cups)
1 small head cabbage or 1 bunch kale, sliced into thin ribbons (1/2 lb.)
4 cups organic baby spinach
1/4 cup lightly toasted sesame seeds, for garnish, optional
To make Ginger-Avocado Sauce: Place ginger in food processor, and pulse to mince. Add remaining ingredients, and blend until smooth. Blend in up to 1/2 cup water to thin to desired consistency. Store in refrigerator.
To make Stir-Fry: Heat coconut oil in wok or large skillet over medium heat. Add onion and salt; stir-fry 5 minutes, or until onion softens. Add garlic, and cook 2 minutes more. Add broccoli and 1/4 cup water; cover, and steam 3 minutes. Add cabbage; cover, and steam 2 minutes more.
Place 1 cup spinach on plate. Top with 1 cup broccoli mixture, and drizzle with 2 Tbs. Ginger-Avocado Sauce. Sprinkle with sesame seeds (if using).
nutritional information Per 2-cup serving: Calories: 255; Protein: 6 g; Total Fat: 18 g; Saturated Fat: 5 g; Carbohydrates: 25 g; Cholesterol: 0 mg; Sodium: 224 mg; Fiber: 10 g; Sugar: 7 g; Gluten-Free
RED, RED SALAD
From the June 2004 issue of Vegetarian Times. The recipe, which serves 8 and is ready in 30 minutes or less, begins, “Reminiscent of the '50s favorite chopped salad, this dish indulges your whim for something red and colorful for spring and summer eating. You can dress this with an oil-and-balsamic vinegar mixture or any other preferred dressing. Because this is a focal point for lunch or supper, accompany the salad with grilled cheese squares and wrap the meal up with a tempting sweet, such as a wedge of berry pie. Toast the meal with icy lemonade. This makes about 8 1- to 1 1/2-cup servings.”
1 bunch radishes, greens removed, trimmed and quartered
1/2 head red cabbage, cored and chopped
1 cup grape tomatoes
2 1/2 cups red kidney beans, drained and rinsed
1 large red bell pepper, seeded and diced
1/2 large red onion, diced
Salt and freshly ground black pepper to taste
Salad dressing to taste
Put all vegetables and beans in a large salad bowl, and season with salt and pepper. Dress with salad dressing, toss and serve.
nutritional information Per SERVING: Calories: 100; Protein: 6 g; Carbohydrates: 20 g; Sodium: 200 mg; Fiber: 6 g; Sugar: 3 g; Vegan
FRESH BERRY TART WITH TOASTED NUT CRUST
This recipe is from the July 2009 issue of Vegetarian Times. The recipe, which serves 8, begins, “A crumbly homemade nut crust sets this tart apart from other berry pies. It can be made up to three days ahead and refrigerated until ready to use.”
Crust
1/4 cup each almonds, pecans, and hazelnuts
3/4 cup whole-wheat flour
1/4 cup sugar
1/4 tsp. salt
6 Tbs. chilled unsalted butter, diced
1 large egg yolk
Filling
1/2 cup light sour cream
1/2 cup nonfat plain Greek yogurt
2 Tbs. light brown sugar
1 tsp. vanilla extract
1/4 tsp. grated orange zest
1 cup blueberries
1 cup raspberries
1 Tbs. orange juice
To make Crust: Preheat oven to 350°F. Coat 9-inch tart pan with cooking spray. Spread nuts on baking sheet, and toast in oven 12 to 15 minutes, or until browned.
Pulse nuts, flour, sugar, and salt in food processor until nuts are ground to powder. Add butter, and pulse until mixture resembles coarse meal. Add egg yolk, and pulse until moist clumps form. Press dough into bottom and sides of prepared pan, about 1/4-inch thick, and pierce with fork. Freeze 30 minutes.
Adjust oven temperature to 400°F. Bake Crust 12 to 14 minutes, or until golden. Cool.
To make Filling: whisk together sour cream, yogurt, brown sugar, vanilla, and orange zest in small bowl. Toss berries with orange juice in separate bowl. 5. Spread sour cream mixture in Crust with spatula. Spoon berries over top a little at a time, until sour cream mixture is evenly covered. Refrigerate 30 to 60 minutes before serving.
nutritional information Per Slice: Calories: 288; Protein: 6 g; Total Fat: 19 g; Saturated Fat: 9 g; Carbohydrates: 26 g; Cholesterol: 58 mg; Sodium: 87 mg; Fiber: 4 g; Sugar: 13 g
FATTOUSH SALAD
This comes from the July/August 2012 issue of Vegetarian Times. To view this recipe online, click here.
Serves 6; 30 minutes or fewer
The recipe starts off, “Pomegranate molasses and sumac add a tart edge to this Lebanese salad. They can be found in Middle Eastern groceries and well-stocked supermarkets and used to flavor many other vegetable dishes. Choose larger cherry tomato varieties that can stand up to the other vegetables and the pita chips.”
Vinaigrette2 Tbs. plus 2 tsp. olive oil
2 Tbs. lemon juice
1 Tbs. pomegranate molasses
2 tsp. ground sumac
1 clove garlic, minced (1 tsp.)
Salad
1 medium head romaine lettuce, halved and sliced into ½-inch-thick ribbons (4 cups)
2 cups cherry tomatoes, halved
4 small Persian cucumbers, diced (2 cups)
1 small red bell pepper, cut into 1/2-inch dice (1 cup)
1 small yellow bell pepper, cut into 1/2-inch dice (1 cup)
3 green onions, thinly sliced (1/2 cup)
1/3 cup coarsely chopped parsley
3Tbs. thinly sliced mint leaves
1 1/2 cups plain pita chips, coarsely broken up
1/2 cup crumbled feta (2 oz.)
To make Vinaigrette: whisk together all ingredients in small bowl.
To make Salad: Toss together lettuce, tomatoes, cucumbers, bell peppers, green onions, parsley, and mint in large salad bowl. Add Vinaigrette, and season with salt and pepper, if desired.
Sprinkle pita chips over top of Salad, and toss again. Top with feta.
nutritional information Per 2-cup serving: Calories: 181; Protein: 4 g; Total Fat: 11 g; Saturated Fat: 3 g; Carbohydrates: 18 g; Cholesterol: 11 mg; Sodium: 259 mg; Fiber: 2 g; Sugar: 7 g
MOROCCAN SEVEN-VEGETABLE COUSCOUS
This recipe is from the March 2005 issue of Vegetarian Times The recipe states, “To many Americans, couscous refers to the tiny pearls of semolina we've come to know and love. But in Morocco, it is also the proper name for a time-honored stew, rich with vegetables and the flavors—saffron, cinnamon, turmeric—of North Africa. This is a terrific, relaxed party dish—easy to make, fun to eat and meant for a gathering.” Serves 6.
2 Tbs. unsalted butter
2 Tbs. olive oil
2 large onions, quartered and cut in 1/2-inch slices
2 pinches saffron threads
1 pinch crushed red pepper
1/2 tsp. ground turmeric
1/2 tsp. ground cinnamon
1 tsp. ground ginger
1 tsp. coarsely ground black pepper
3 sprigs parsley and 3 sprigs cilantro, tied in a bundle with kitchen string
4 fresh or canned tomatoes, peeled, seeded and quartered
1 qt. vegetable stock
3 cups water
1 turnip, peeled and cut in 1-inch cubes
1/2 lb. carrots, peeled, halved length-wise and cut in 2-inch sticks
3/4 lb. butternut squash, peeled, seeded, and cut in 1 1/2-inch chunks
1 medium-sized zucchini, quartered lengthwise and cut in 2-inch sticks
1 cup raisins
1 14-oz. can chickpeas, rinsed and drained
2 Tbs. granulated sugar
Salt and freshly ground black pepper to taste
2 cups quick-cooking couscous, uncooked
1/2 cup blanched slivered almonds, toasted
Heat butter and olive oil in stockpot over medium heat. Add onions, and cook 15 minutes. Stir in saffron, crushed red pepper, turmeric, cinnamon, ginger and black pepper. Sauté 5 minutes. Add herbs, tomatoes, stock and water. Bring to a boil, reduce heat to low and cook 10 minutes.
Add turnip, carrots and squash. Bring to a boil, and cook 10 minutes. Add zucchini, raisins, chickpeas and sugar. Cook 10 minutes more, or until vegetables are tender. Add salt and pepper.
Cook couscous according to package directions. Mound couscous on large serving platter, and make a well in center. Use slotted spoon to transfer vegetables to well. Ladle stock over entire dish. Sprinkle with toasted almonds. Serve immediately.
nutritional information per serving: Calories: 590; Protein: 17 g; Total Fat: 15 g; Saturated Fat: 3 g; Carbohydrates: 103 g; Cholesterol: 10 mg; Sodium: 460 mg; Fiber: 12 g; Sugar: 30 g
LOVELY, TENDER ANGEL FOOD CAKE
From the June 2013 issue of Vegetarian Times page 75. The recipe serves 10, and states, “One secret to perfect angel food cake is sifting the flour with some of the sugar so it blends into the meringue with minimal folding. The other is hanging the tube pan upside down over a glass bottle so the cake won’t deflate.”
1 cup cake flour
1 1/2 cups sugar, divided
1 1/4 cups egg whites (9–10 eggs)
1 1/4 tsp. cream of tartar
1 tsp. vanilla extract
1/4 tsp. kosher salt
1/4 tsp. almond extract
Position oven rack just below center, and preheat oven to 350°F. Sift cake flour and 1/2 cup sugar into medium bowl. Set aside.
Beat egg whites, cream of tartar, vanilla, salt, and almond extract in separate bowl with handheld electric mixer at medium-low speed until soft peaks form. Increase speed to medium. Gradually beat in remaining 1 cup sugar. Increase speed to medium-high, and beat 5 minutes, or until meringue is thick and shiny, and firm peaks hold when beaters are lifted.
Sprinkle one-quarter of flour mixture over meringue, and gently fold in with spatula or flat whisk just until blended (do not overmix). Repeat 3 more times. Scrape batter into ungreased 10- x 4-inch angel food cake pan with removable center.
Bake cake 30 to 32 minutes, or until puffed and lightly browned, and wooden skewer inserted near center comes out clean. Insert narrow-neck bottle into center tube, and invert pan to cool cake upside down.
Once cooled, remove pan from atop bottle, and cut around pan sides to loosen cake. Lift out pan’s center tube with cake. Cut under cake and around center tube to release cake. Cut into wedges, and serve.
nutritional information Per Slice: Calories: 185; Protein: 4 g; Total Fat: less than 1 g; Saturated Fat: less than 1 g; Carbohydrates: 41 g; Cholesterol: 0 mg; Sodium: 99 mg; Fiber: less than 1 g; Sugar: 31 g
BROCCOLI STIR-FRY WITH GINGER-AVOCADO SAUCE
This is from the June 2013 issue of Vegetarian Times, page 55. The recipe makes 4 servings in 30 minutes or fewer. The recipe states, “This veggie-packed stir-fry is served over a bed of baby spinach and dressed with a creamy ginger-avocado sauce.”
Ginger-Avocado Sauce
1 2-inch piece fresh ginger, peeled and sliced into coins
2 avocados
2 Tbs. lemon juice
1 Tbs. cold-pressed olive oil
2 tsp. raw honey
2 tsp. grated lemon zest
2 pinches sea salt
Stir-Fry
1 Tbs. coconut oil
1 medium red onion, halved and sliced (1 1/2 cups)
1/4 tsp. sea salt
4 cloves garlic, minced (4 tsp.)
1 head broccoli, cut into florets (4 cups)
1 small head cabbage or 1 bunch kale, sliced into thin ribbons (1/2 lb.)
4 cups organic baby spinach
1/4 cup lightly toasted sesame seeds, for garnish, optional
To make Ginger-Avocado Sauce: Place ginger in food processor, and pulse to mince. Add remaining ingredients, and blend until smooth. Blend in up to 1/2 cup water to thin to desired consistency. Store in refrigerator.
To make Stir-Fry: Heat coconut oil in wok or large skillet over medium heat. Add onion and salt; stir-fry 5 minutes, or until onion softens. Add garlic, and cook 2 minutes more. Add broccoli and 1/4 cup water; cover, and steam 3 minutes. Add cabbage; cover, and steam 2 minutes more.
Place 1 cup spinach on plate. Top with 1 cup broccoli mixture, and drizzle with 2 Tbs. Ginger-Avocado Sauce. Sprinkle with sesame seeds (if using).
nutritional information Per 2-cup serving: Calories: 255; Protein: 6 g; Total Fat: 18 g; Saturated Fat: 5 g; Carbohydrates: 25 g; Cholesterol: 0 mg; Sodium: 224 mg; Fiber: 10 g; Sugar: 7 g; Gluten-Free
RED, RED SALAD
From the June 2004 issue of Vegetarian Times. The recipe, which serves 8 and is ready in 30 minutes or less, begins, “Reminiscent of the '50s favorite chopped salad, this dish indulges your whim for something red and colorful for spring and summer eating. You can dress this with an oil-and-balsamic vinegar mixture or any other preferred dressing. Because this is a focal point for lunch or supper, accompany the salad with grilled cheese squares and wrap the meal up with a tempting sweet, such as a wedge of berry pie. Toast the meal with icy lemonade. This makes about 8 1- to 1 1/2-cup servings.”
1 bunch radishes, greens removed, trimmed and quartered
1/2 head red cabbage, cored and chopped
1 cup grape tomatoes
2 1/2 cups red kidney beans, drained and rinsed
1 large red bell pepper, seeded and diced
1/2 large red onion, diced
Salt and freshly ground black pepper to taste
Salad dressing to taste
Put all vegetables and beans in a large salad bowl, and season with salt and pepper. Dress with salad dressing, toss and serve.
nutritional information Per SERVING: Calories: 100; Protein: 6 g; Carbohydrates: 20 g; Sodium: 200 mg; Fiber: 6 g; Sugar: 3 g; Vegan
FRESH BERRY TART WITH TOASTED NUT CRUST
This recipe is from the July 2009 issue of Vegetarian Times. The recipe, which serves 8, begins, “A crumbly homemade nut crust sets this tart apart from other berry pies. It can be made up to three days ahead and refrigerated until ready to use.”
Crust
1/4 cup each almonds, pecans, and hazelnuts
3/4 cup whole-wheat flour
1/4 cup sugar
1/4 tsp. salt
6 Tbs. chilled unsalted butter, diced
1 large egg yolk
Filling
1/2 cup light sour cream
1/2 cup nonfat plain Greek yogurt
2 Tbs. light brown sugar
1 tsp. vanilla extract
1/4 tsp. grated orange zest
1 cup blueberries
1 cup raspberries
1 Tbs. orange juice
To make Crust: Preheat oven to 350°F. Coat 9-inch tart pan with cooking spray. Spread nuts on baking sheet, and toast in oven 12 to 15 minutes, or until browned.
Pulse nuts, flour, sugar, and salt in food processor until nuts are ground to powder. Add butter, and pulse until mixture resembles coarse meal. Add egg yolk, and pulse until moist clumps form. Press dough into bottom and sides of prepared pan, about 1/4-inch thick, and pierce with fork. Freeze 30 minutes.
Adjust oven temperature to 400°F. Bake Crust 12 to 14 minutes, or until golden. Cool.
To make Filling: whisk together sour cream, yogurt, brown sugar, vanilla, and orange zest in small bowl. Toss berries with orange juice in separate bowl. 5. Spread sour cream mixture in Crust with spatula. Spoon berries over top a little at a time, until sour cream mixture is evenly covered. Refrigerate 30 to 60 minutes before serving.
nutritional information Per Slice: Calories: 288; Protein: 6 g; Total Fat: 19 g; Saturated Fat: 9 g; Carbohydrates: 26 g; Cholesterol: 58 mg; Sodium: 87 mg; Fiber: 4 g; Sugar: 13 g
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