Besides being Diabetic Thursday, it's also Double-Post Thursday. Here are six recipes to help you through the day, including Crockpot Maple BBQ Chicken Sandwiches and Enchiladas Con Carne. Enjoy!
HUMMUS
Several years ago, one of my sons had a medical incident 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, called Healthy Heart Handbook. This recipe, as well as the next two (Potato Pearls and Kool Kim Chee) are from the Healthy Heart Handbook.
This recipe begins, “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.
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, 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.
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.
CROCKPOT MAPLE BBQ CHICKEN SANDWICHES
This is from the Weight Watchers crockpot email list from several years ago. The plan has changed several times since I got this recipe in that email, but this recipe is still one that's good to try. The recipe had 5 points per serving; 4 servings = 225 calories, 4g fat, 1g fiber.
1/2 C. maple flavored syrup
2 T. prepared mustard
2 T. Worcestershire sauce
2 t. lemon juice
1/2 t. chili powder
1/4 t. garlic powder
4 boneless, skinned chicken breasts
Place all ingredients in crockpot & cook on LOW for about 7 to 8 hours or until chicken is done.
You can either eat the breasts whole or shred them on buns or rice for more points.
ENCHILADAS CON CARNE
O.M.G.! This recipe looks good enough to make a vegetarian temporarily eat meat! Fortunately, there are plenty of good meat substitutes (my favorite being Boca Veggie Ground Crumbles, followed by MorningStar Farms Grillers® Crumbles™) to make this recipe do-able without meat.
(Note to self: Try this recipe with the crumbles and veggie stock.)
This comes from Sam Sifton in The New York Times cooking e-newsletter. Sam wrote, “There are a few cool tricks to this recipe, one of which I picked up from an old issue of Bon Appétit, one I learned from Robb Walsh, the great Tex-Mex scholar and restaurateur who runs El Real Tex-Mex in Houston, and a final one I learned by happenstance. First, for the thickening agent in the chile sauce, toast raw all-purpose flour in a pan until it is nutty and golden brown, then reserve it to stir in with the browned beef later in the recipe. Second, if you like truly melty cheese in the classic Tex-Mex tradition, use a mixture of American cheese, like Velveeta, with the Cheddar you use inside and on top of the finished enchiladas. Finally, if you’re fearful that a casserole of cheese, chili and fried tortillas may be a little rich for dinner, serve it with a bowl of tomatillo pineapple salsa on the side. The acidity provides a nice balance. (Note also that as with all recipes, but particularly this one, some planning and practice can get the preparation down to 60 minutes.)” Yield: 4 to 6 servings; Time: 1 1/ 2 hours.
Sam, if you’re reading this, I hope you’re cool with the idea of my tinkering with the recipe for vegetarians. If not, zap me a comment…or even just to say “hi”. And anyone else who wants to leave a comment on this - or any other blog posting of mine - feel free to.
To view this online, click here.
Ingredients
For the Chili Con Carne:
1/2 cup all-purpose flour
2 tablespoons neutral oil, like canola
1 pound ground chuck beef, ideally 20 percent fat
Kosher salt and ground black pepper, to taste
1 medium white onion, peeled and chopped
2 cloves garlic, peeled and minced
1 jalapeño pepper or more to taste, seeds removed if you want it less spicy, stemmed and chopped
1 cup chopped or canned crushed tomatoes
3 tablespoons chile powder
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano, ideally Mexican
2 cups chicken stock, ideally homemade or low-sodium if store-bought
For the Enchiladas:
1/2 cup neutral oil, like canola
12 yellow corn tortillas
3 cups shredded Cheddar cheese, or a mixture of 1 1/2 cups Cheddar cheese and 1 1/2 cups American cheese, like Velveeta
1 medium-size white onion, peeled and chopped (optional)
Preparation
Prepare the chili con carne: Put flour in a large sauté pan set over medium-high heat. Cook, stirring frequently, until it begins to turn golden brown and smell nutty, then pour it onto a plate to cool.
Wipe out sauté pan and return it to high heat with 2 tablespoons oil. When oil is hot and shimmery, add ground beef to pan, and cook, breaking it up with a fork and stirring, until it is well browned, about 12 to 15 minutes. Season with salt and pepper, then use a slotted spoon to remove meat to a bowl, leaving drippings behind.
Add onion, garlic and jalapeño to pan and cook, stirring to scrape up any browned bits of meat, for 10 to 12 minutes, or until vegetables are soft. Stir in tomatoes and cook until their liquid has evaporated, then add chile powder, cumin and oregano and stir to combine. After a minute or so, when mixture begins to turn fragrant, return browned meat to pan, along with toasted flour, and stir well to combine.
Lower heat to medium-high and slowly stir in chicken stock, 1/2 cup at a time, until mixture has thickened and started to simmer. Lower heat again and allow chili to cook slowly for 45 minutes to 1 hour, until meat is tender. Add more stock or water if needed. Use immediately, or let cool, cover and refrigerate for up to a few days.
When you are ready to cook the enchiladas, heat oven to 425 degrees. In a medium sauté pan set over medium-high heat, heat 1/2 cup neutral oil until it begins to shimmer. Using tongs or a wide spatula, place a tortilla in the hot fat; it should start to bubble immediately. Heat tortilla for about 10 seconds a side, until soft and lightly browned. Remove tortilla and set on a rack set over a baking pan, or just on a baking pan if you don’t have a rack. Repeat with remaining tortillas, working quickly.
Assemble the enchiladas: Using a ladle, put about 1/2 cup chili in the bottom of a 9-by-13-inch baking pan and spread it out a little. Roll a few tablespoons of cheese into each tortilla, along with a tablespoon or so of chili, then place it seam-side down in the pan, nestling each one against the last. Ladle remaining chili over top of rolled tortillas and sprinkle with remaining cheese.
Transfer to oven and bake until sauce bubbles and cheese is melted, about 10 to 15 minutes. Sprinkle chopped onions over the top, if using, and serve immediately.
CHICKEN ENCHILADAS WITH SALSA VERDE
This also comes from Sam Sifton in The New York Times cooking e-newsletter. For this one, Sam wrote, “Don’t let the one-hour prep time on these enchiladas scare you. Use some leftover roast chicken, or buy a roast chicken at the market on the way home, and you’ll save at least 20 minutes, making the dish a terrific weeknight feed, alongside a green salad. (At El Real Tex-Mex restaurant, in Houston, the great Tex-Mex scholar and restaurateur Robb Walsh serves his version with lightly smoked chicken, which if you can find or make is superb.) The salsa verde is dead simple to make and the rest is assembly — a task that grows markedly easier each time you do it.” Yield: 4 to 6 servings; Time: 1 hour.
To view this online, click here.
Ingredients
For the Chicken (or use 1 1/4 pounds leftover or store-bought roast chicken):
2 pounds bone-in chicken thighs or breasts, or a mixture
1 small white onion, cut in half
4 cloves of garlic
1 tablespoon kosher salt
For the Salsa Verde:
1 pound fresh tomatillos, husked, rinsed and cut into quarters (use canned if you can't find fresh)
1 small white onion, peeled and chopped
1 clove of garlic, peeled and chopped
2 serrano chiles or more to taste, seeds removed if you want it less spicy, stemmed and roughly chopped
4 to 5 tender stems of fresh cilantro, with leaves, roughly chopped
Salt to taste
For the Enchiladas:
1/2 cup neutral oil, like canola
12 yellow corn tortillas
1 cup crumbled queso fresco or cotija cheese
1 cup Mexican crema, or use crème fraîche or sour cream
1 medium-size white onion, peeled and chopped (optional)
Preparation
Prepare the chicken: Place chicken parts in a large saucepan with onion, garlic and salt, and cover with water. Heat pan over high heat until liquid comes to a boil, then reduce heat to medium and let simmer until chicken is cooked through, about 20 to 25 minutes. Remove chicken and let cool, reserving stock for another use. Using your fingers or two forks, shred meat from chicken and reserve, discarding skin and bones. (Alternatively, shred meat from leftover or store-bought roast chicken and set aside.)
Meanwhile, heat oven to 375, and make the salsa verde: Combine tomatillos, onion, garlic, serranos and cilantro in a blender or food processor and purée until smooth, adding water as needed to thin it out a little. Season with salt to taste.
Prepare the tortillas: In medium sauté pan set over medium-high heat, heat oil until it begins to shimmer. Using tongs or a wide spatula, place a tortilla in the hot fat; it should start to bubble immediately. Heat tortilla for about 10 seconds a side, until soft and lightly browned. Remove tortilla and set on a rack set over a baking pan, or just on a baking pan if you don’t have a rack. Repeat with remaining tortillas, working quickly.
Assemble the enchiladas: Use a ladle to put about 1/2 cup salsa verde in the bottom of a 9-by-13-inch baking pan and spread it out a little. Roll a few tablespoons of shredded chicken into each tortilla with a teaspoon or so of salsa verde and place it seam-side down in the pan, nestling each one against the last. Ladle salsa verde over top of rolled tortillas and sprinkle with about half the crumbled cheese.
Transfer to oven and bake until sauce bubbles and cheese is melted, about 15 minutes. Dot with crema, sprinkle with remaining cheese and, if using, chopped onion, then serve immediately.
Showing posts with label Kool Kim Chee. Show all posts
Showing posts with label Kool Kim Chee. Show all posts
Thursday, August 24, 2017
Sunday, February 24, 2013
For the Health of it...
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/.
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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