It's Meatless Monday, so here are today's six vegetarian recipes. Enjoy!
VEGAN CARROT CAKE
This was sent in by Christina Kaoh to the SHARE: Reader Recipes segment in Vegetarian Times. According to the segment, Christina developed this for a friend’s birthday. Serves 15.
To view this online, click here.
Cake
1 medium ripe banana, frozen, then thawed
2/3 cup sugar
1/3 cup vegetable oil
1 1/2 cups grated carrots
1 1/4 cups flour
1 Tbs. baking powder
1/2 tsp. salt
1 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1/2 cup raisins
1/2 cup chopped walnuts
Icing
1 1/2 cups confectioner’s sugar
1 Tbs. vegan margarine
1/2 tsp. vanilla extract
To make Cake: Preheat oven to 350 degrees F. Coat 9-inch cake pan with cooking spray. Mash thawed banana in large bowl. Whisk in sugar, oil, and carrots. Whisk together flour, baking powder, salt, cinnamon, and nutmeg in separated bowl. Stir flour mixture into banana mixture, until no lumps remain. Fold in raisins and walnuts.
Pour cake batter into prepared baking pan. Bake 25 to 30 minutes, or until toothpick inserted in center comes out clean. Cool 10 minutes in pan. Transfer to wire rack, and cool completely.
To make icing: Whisk together confectioners’ sugar, margarine, vanilla, and 2 Tbs. water in bowl, adding more water, if necessary, to achieve drizzling consistency. Drizzle Icing over Cake when cooled.
Per slice: Cal: 222; Protein: 2 g; Total Fat: 8 g (1 g sat. fat); Carb: 37 g; Chol: 0 mg; sodium: 205 mg; Fiber: 1 g; sugars: 26 g
PARISIAN-STYLE SWEET CREPES
Makes 8 crêpes
This is from the September, 2009 issue of Vegetarian Times. The recipes starts with, "Cafés and brasseries in the French capital sell passersby sweet crêpes slathered in butter, jam, chestnut purée, and (VT favorite) Nutella. The experience is easy to re-create at home for breakfast, Sunday supper, or a snack."
To view this online, click here.
Crêpes
1 1/4 cups all-purpose flour
1/3 cup sugar
1/2 tsp. salt
1 large egg, lightly beaten
1 cup low-fat milk
1 tsp. vanilla extract
Fillings (optional)
Butter
Sugar
Nutella
Jam
Apple butter
Crème de marrons (chestnut purée)
Whisk together flour, sugar, and salt in bowl. Whisk in egg; mixture will be shaggy. Whisk in milk 1/4 cup at a time. Whisk in vanilla. Cover, and chill 30 minutes, or overnight.
Whisk 1/4 to 1/2 cup water into batter to thin. Lightly grease 9-inch nonstick skillet with canola oil. Heat skillet over medium-high heat.
Pour 1/4 cup batter into hot skillet, tilting pan to swirl batter so it coats bottom of pan. Cook 1 to 2 minutes, or until edges begin to brown and center is dry. Flip; cook 30 seconds to 1 minute more.
Transfer crêpe to plate, and repeat with remaining batter. To serve crêpes: Reheat 1 minute in lightly greased skillet. Spread with desired fillings, fold into quarters, and serve.
nutritional information Per Crêpe:
Calories: 132; Protein: 4 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 25 g; Cholesterol: 28 mg; Sodium: 168 mg; Fiber: less than 1 g; Sugar: 10 g
SUPERFAST FUDGE BROWNIES
This recipe comes from The Working Stiff Cookbook, by Bob Sloan and illustrated by Michael Klein. I absolutely love this cookbook. Even vegetarians can find plenty to love in it. The great thing about this recipe is that it really doesn't take much longer than a boxed mix, and is so much better!
The recipe starts with, "The perfect comfort food to go with your burgers. Brownies always lift the spirits. Especially these brownies. They're fast, easy, and foolproof." While I eat veggie burgers, rather than the meat version, I agree! These brownies are quick, easy, and yummy!
8 tablespoons (1 stick) butter (or margarine), cut into 4 pieces
1/2 cup Dutch-process unsweetened cocoa powder
1 cup sugar
1 teaspoon pure vanilla extract
2 extra-large eggs
3/4 cup all-purpose flour
Preheat the oven to 325 degrees F. Butter an 8-by-8-inch baking pan.
In a small saucepan over medium-low heat, melt the butter with the cocoa powder, stirring continuously until the butter is just melted. Use a rubber spatula to transfer the butter mixture to a large mixing bowl and let it cool for 2 minutes. Add the sugar and vanilla and stir with a wooden spoon until combined. Add the eggs one at a time, stirring until each is well combined. Add the flour and stir just until combined. Do not overmix.
Transfer the batter to the prepared pan and bake on the center rack of the oven for 20 minutes, or until a toothpick inserted in the center comes out clean or with tiny crumbs on it. Serve warm or at room temperature.
SPINACH LASAGNA
This comes from the January 2008 issue of Vegetarian Times, and begins, "'Many people don't know that the crock inside a slow cooker is ovenproof and you can transfer a dish like lasagna into the oven (up to 400°F) for 10 minutes to brown the top,' says Golino. Just be sure the pot is hot, to avoid drastic temperature changes that can cause it to crack." Serves 8.
To view this online, click here.
1 medium onion, quartered
1 cup fresh basil leaves
1 Tbs. dried oregano
2 cloves garlic, peeled, plus 1 clove minced (1 tsp.), divided
1 8-oz. pkg. tempeh, cut into chunks
1 28-oz. can chopped fire-roasted tomatoes
2 Tbs. olive oil, plus more for oiling slow cooker
1 tsp. salt
1/2 tsp. ground black pepper
2 10-oz. pkgs. frozen spinach, thawed and drained
8 oven-ready lasagna noodles
1 16-oz. jar roasted red peppers, rinsed and drained
1 16-oz. container low-fat ricotta cheese, divided
1 cup grated Swiss cheese, divided
Place onion, basil, oregano, and 2 whole garlic cloves in food processor; pulse 6 times, or until onion and garlic are chopped. Add tempeh, and pulse until tempeh is ground. Add tomatoes, oil, salt, and pepper; pulse until chunky sauce forms.
Combine spinach and minced garlic in bowl, and season with salt and pepper.
Coat bottom and sides of 4-quart slow cooker with oil. Spread 1 cup tomato sauce over bottom, and cover with layer of lasagna noodles, breaking them in pieces to fit around edges. Spread 3/4 cup spinach mixture over top. Place 1 layer roasted red peppers over spinach, and top with 3/4 cup ricotta. Spread 1 cup tomato sauce over ricotta. Sprinkle with 1/3 cup Swiss cheese. Repeat, layering noodles, spinach, peppers, ricotta, Swiss cheese, and tomato sauce. Top with 1 more layer noodles and remaining spinach, tomato sauce, ricotta, and Swiss cheese.
Cook 4 hours on high or 6 hours on low. Let stand uncovered 10 minutes before serving.
nutritional information Per SERVING: Calories: 322; Protein: 22 g; Total Fat: 14 g; Saturated Fat: 5.5 g; Carbohydrates: 32 g; Cholesterol: 31 mg; Sodium: 762 mg; Fiber: 6 g; Sugar: 8 g
GENERAL TSO'S TOFU
From the March 2015 issue of Vegetarian Times, page 56. This begins, "Skip the deep-fried calories that usually go along with this take-out favorite by roasting marinated tofu to crispy-on-the-outside, tender-on-the-inside perfection." Serves 4.
To view this online, click here.
Crispy Tofu
1 16-oz. pkg. firm tofu, drained
2 tsp. low-sodium soy sauce
2 tsp. rice vinegar
1 tsp. mirin (rice wine)
1 tsp. vegetable oil
1/2 tsp. minced garlic
1/2 tsp. grated fresh ginger
1 Tbs. cornstarch
Sauce
1/2 cup low-sodium vegetable broth
2 Tbs. sugar
1 1/2 Tbs. low-sodium soy sauce
4 tsp. mirin (rice wine)
2 tsp. rice vinegar
2 tsp. sesame oil
2 tsp. cornstarch
1 1/2 tsp. tomato paste
1/2 tsp. sambal oelek chile paste, optional
2 tsp. vegetable oil
4 green onions, green parts chopped (1/3 cup)
1 clove garlic, minced (1 tsp.)
1/2 tsp. grated fresh ginger
Accompaniments
2 cups steamed broccoli
2 cups steamed brown or white rice
To make Crispy Tofu: Cut tofu block into two broad slabs. Wrap tofu slabs in paper towels, and place between two cutting boards. Weight top cutting board with soup cans, and press 30 minutes. Unwrap tofu, and cut into 1-inch cubes.
Combine soy sauce, vinegar, mirin, oil, garlic, and ginger in resealable container. Add tofu, and toss to coat. Marinate 30 minutes, or overnight. (Tofu should absorb all liquid.)
Preheat oven to 350°F, and coat baking sheet with cooking spray. Sift cornstarch over tofu, and turn to coat evenly. Spread tofu on baking sheet. Bake 30 to 40 minutes, or until firm and crispy, turning several times to brown all sides.
To make Sauce: Whisk together broth, sugar, soy sauce, mirin, vinegar, sesame oil, cornstarch, tomato paste, and sambal oelek (if using) in small bowl. Set aside.
Heat vegetable oil in wok or large skillet over medium-high heat. Add green onions, garlic, and ginger, and stir-fry 1 minute. Add broth mixture, and cook 1 minute, or until thickened. Stir in Tofu. Serve with steamed broccoli and rice.
nutritional information Per Serving (1 cup tofu, 1/2 cup broccoli, and 1/2 cup rice): Calories: 335; Protein: 14 g; Total Fat: 12 g; Saturated Fat: 1 g; Carbohydrates: 42 g; Cholesterol: 0 mg; Sodium: 332 mg; Fiber: 4 g; Sugar: 11 g; Vegan
SHEPHERD'S PIE
This comes from the November 2015 issue of Vegetarian Times, page 65, and is attributed to Jon DuBois of Green Zebra in Chicago. The recipe begins, “'This plant-based answer to the rib-sticking standby is surprisingly simple to put together and stars the best of the harvest season, all crowned with a sweet potato mash that’s the color of an autumn sunset,' says DuBois. Winter squash and root vegetables make up the filling for an easy-to-make casserole that’s hearty enough to serve as a main dish." Serves 8.
To view this recipe online, go to http://www.vegetariantimes.com/recipe/shepherds-pie/.
3 sweet potatoes
1/4 cup olive oil
1 small onion, diced (2 cups)
2 small turnips, peeled and diced (1 cup)
1 small celery root or celeriac, peeled, diced (1 cup)
2 carrots, diced (2/3 cup)
2 cups diced butternut squash
2 Tbs. all-purpose flour
4 Tbs. unsalted butter, cut into pieces
1/2 tsp. cayenne pepper
Preheat oven to 350°F. Bake sweet potatoes directly on oven rack 60 minutes, or until tender.
Meanwhile, heat oil in Dutch oven or large saucepan over medium heat. Add onion, and sauté 4 minutes. Add turnips, celery root, carrots, and squash, and cook 10 minutes, or until vegetables are tender. Stir in flour, and cook 1 minute more. Stir in 1 cup water, and cook 2 to 3 minutes, stirring constantly, or until liquid thickens. Reduce heat to medium-low, and simmer 5 minutes more. Season with salt and pepper, if desired. Transfer to 13- x 9-inch baking dish.
Scoop flesh from sweet potatoes, and, while still hot, purée in food processor with butter until smooth. Add cayenne pepper, and season with salt, if desired. Spread sweet potato purée over vegetables in baking dish.
Bake 15 minutes, or until bubbling hot.
nutritional information Per Per 1-cup serving: Calories: 186; Protein: 2 g; Total Fat: 13 g; Saturated Fat: 5 g; Carbohydrates: 22 g; Cholesterol: 15 mg; Sodium: 39 mg; Fiber: 4 g; Sugar: 7 g; Gluten-Free
Showing posts with label Vegan Carrot Cake. Show all posts
Showing posts with label Vegan Carrot Cake. Show all posts
Monday, April 25, 2016
Monday, February 15, 2016
Meatless Monday
Here are today's six Meatless Monday recipes. Enjoy!
FRIED EGGPLANT WITH CHICKPEAS AND MINT CHUTNEY
This comes from Melissa Clark in The New York Times. She writes, “In this gently spiced vegetable dish, baby eggplant slices are first fried until golden, then braised with chickpeas, tomatoes and garam masala until soft, velvety and richly flavored. A quickly made fresh mint chutney adds a complex, herbal, spicy note thanks to the jalapeño in the mix. Serve this over rice or with flatbread as a main course, or on the side of grilled meats or fish.” For vegetarians, of course, you could use this as a side for veggie burgers. Ready in 45 minutes; makes 2 to 3 servings as a main course, 4 to 6 as a side dish.
To view this online, click here.
Ingredients
For the Eggplant:
2 pounds baby or small Italian eggplant, sliced into 1/4-inch-thick rounds
Fine sea salt, as needed
3 to 4 tablespoons extra-virgin olive oil, more as needed
1 large white onion, halved and thinly sliced
2 garlic cloves, minced
1 1/2 teaspoons garam masala
1/2 teaspoon sweet paprika
1/4 teaspoon black pepper
1/8 teaspoon cayenne
1 pound ripe tomatoes, chopped (about 2 cups)
1 3/4 cups (one 15-ounce can) cooked chickpeas, drained and rinsed if canned
For the Mint Chutney:
1 cup mint leaves
1 cup cilantro leaves and tender stems
1 serrano or jalapeño pepper, seeded and roughly chopped
1 scallion, cut into 1-inch lengths
1 garlic clove, roughly chopped
2 teaspoons lemon juice, more to taste
1/4 teaspoon fine sea salt, more to taste
Plain yogurt, for serving (optional)
Preparation
Season eggplant slices all over with salt. Heat a large skillet over medium-high heat, then add 1 tablespoon olive oil and heat until it thins out in the pan. Add enough eggplant slices to fit in one layer without overlapping. Cook until the bottoms are browned, then flip and continue to cook until well browned and soft, 3 to 5 minutes per side. Add more oil if needed. Transfer cooked eggplant to a plate lined with paper towels, and repeat with more oil and eggplant until all the eggplant is cooked. Taste eggplant and add more salt if necessary.
Heat another tablespoon of oil in pan, then add the onions. Cook until softened and golden, about 4 minutes. Add garlic and cook until fragrant, 1 to 2 minutes longer. Add spices and cook for 1 minute, then add tomatoes, chickpeas and 2 tablespoons water.
Partly cover the pan and let the mixture simmer until tomatoes start to break down, 10 to 15 minutes. Add eggplant to the pan and cook for another 5 to 10 minutes, until sauce thickens.
While the eggplant cooks, combine all the ingredients for the chutney in a blender with 2 tablespoons water. Blend until puréed, about 1 minute. Taste and add more lemon juice or salt, or both, if needed.
Serve the eggplant topped with the chutney and yogurt if you like.
TABBOULEH (CRACKED WHEAT SALAD)
Yield: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/380.shtml
Ingredients
1/2 cup finely cut bulgur
1 cup finely chopped fresh parsley
1/2 cup chopped onion
1 fresh tomato, cored, seeded, and chopped
3 tablespoons fresh lemon juice
3 tablespoons canola or corn oil
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
Directions
Soak the bulgur in 1 cup water for 1/2 hour. Drain well. Place the bulgur in a large bowl and add the vegetables; mix well.
Combine the lemon juice, oil, salt, and pepper. Add to the salad; toss lightly to coat the ingredients. Refrigerate for at least 8 hours before serving.
Nutritional Information Per Serving: Calories: 122; Protein: 2 g; Fat: 7 g; Sodium: 206 mg; Cholesterol: 0 mg; Carbohydrates: 13 g; Exchanges: 1 Starch, 1 Fat
GLAZED MAPLE-MUSTARD TEMPEH STRIPS WITH COLLARDS
If you're like me, you may have heard of tempeh and wondered how to cook it. Here's one recipe to get you started. It's from the September 2015 issue of Vegetarian Times, page 44. It starts off, “Sweet and sticky with just a little kick, these sliced tempeh strips are briefly marinated, baked, then re-glazed to trap in maximum flavor and tender texture.” Serves 6 in 30 minutes or less.
To view this online, click here.
2 8-oz. pkg. tempeh, sliced into 1/2-inch strips
1/3cup maple syrup
1/4 cup orange juice
1/4 cup safflower oil, divided
2 Tbs. ketchup
2 Tbs. Dijon mustard
1 Tbs. sriracha sauce
1 Tbs. low-sodium tamari
1 tsp. freshly ground black pepper
1/4 tsp. ground cinnamon
2 cloves garlic, minced (2 tsp.)
2 12-oz. bunches collard greens, stems and ribs removed, leaves thinly sliced
2 cups frozen fire roasted corn, thawed
Place tempeh strips in medium heat-proof bowl. Set aside.
Whisk together maple syrup, orange juice, 2 Tbs. oil, ketchup, mustard, sriracha, tamari, pepper, and cinnamon in medium saucepan. Bring to a simmer over medium heat, and cook 5 to 7 minutes, or until slightly thickened. Pour hot mixture over tempeh strips, cover, and let marinate 30 minutes, or overnight.
Preheat oven to 350°F. Line baking sheet with foil, and coat with cooking spray. Arrange marinated tempeh strips on prepared baking sheet; reserve marinade. Cover baking sheet tightly with foil, and bake 15 minutes. Remove foil, and flip tempeh pieces. Bake, uncovered, 5 minutes more, or until tempeh is slightly browned. Remove from oven, and brush tempeh with remaining glaze.
Meanwhile, heat remaining 2 Tbs. oil in large saucepan over medium-high heat. Add garlic, and cook 30 seconds. Add collard greens in two batches, wilting first batch before adding second. Stir in corn, and season with salt and pepper, if desired. Cook 5 to 7 minutes or until greens are tender, stirring occasionally. Serve topped with tempeh slices.
nutritional information Per Per serving (1 cup greens and 4 slices tempeh): Calories: 370; Protein: 18 g; Total Fat: 19 g; Saturated Fat: 2 g; Carbohydrates: 37 g; Cholesterol: 0 mg; Sodium: 358 mg; Fiber: 5 g; Sugar: 17 g; Vegan
CINNAMON SWIRL BLUEBERRY COFFEE CAKE
Blueberries! Coffee cake! What's not to like? This also comes from the September 2015 issue of Vegetarian Times, page 63. It begins, “Professional pet sitter and 'obsessive baker' Jenny Dunklee became vegetarian almost 20 years ago, and went vegan last year. 'This recipe came about after my dad and I picked an insane amount of blueberries last fall,” she explains. “I was making all kinds of blueberry desserts and was looking for something special for a weekend breakfast.'” Serves 8.
To view this online, click here.
1 1/4 cups Florida Crystals Organic Cane Sugar, divided
1/4 cup Florida Crystals Organic Brown Sugar
1 1/2 tsp. Eden Foods Organic Ground Cinnamon
2 1/4 cups all-purpose flour, divided
1 Tbs. baking powder
1/4 tsp. salt
1/2 cup Silk Organic Unsweetened Soymilk
1 tsp. vanilla extract
1 1/2 sticks (3/4 cup) vegan butter, such as Earth Balance Vegan Buttery Sticks
3/4 cup plain soy yogurt
2 cups fresh or frozen blueberries
Preheat oven to 350°F. Coat 9-inch round cake pan with cooking spray.
Combine 1/4 cup cane sugar, brown sugar, and cinnamon in small bowl; set aside.
Whisk together 2 cups flour, baking powder, and salt in medium bowl. Set aside.
Stir together soymilk and vanilla extract, and set aside.
Cream 1 baking stick and remaining 1 cup cane sugar with electric mixer until smooth. Beat in yogurt until just combined.
Mix in flour mixture in three additions, alternating with soymilk mixture.
Spread half of batter in prepared pan. Sprinkle 3 Tbs. cinnamon sugar on top, and swirl into batter with skewer or chopstick. Sprinkle 1 cup blueberries on top.
Spread remaining batter over blueberries. Sprinkle 3 Tbs. cinnamon sugar mixture over batter, and repeat swirling; top with remaining 1 cup blueberries.
Melt remaining 1/2 baking stick in small saucepan. Stir melted baking stick and remaining 1/4 cup flour into remaining cinnamon sugar. Sprinkle over coffee cake.
Bake 55 to 65 minutes, or until toothpick inserted in center comes out clean. Cool at least 20 minutes before serving.
nutritional information Per Per slice: Calories: 467; Protein: 5 g; Total Fat: 18 g; Saturated Fat: 5 g; Carbohydrates: 73 g; Cholesterol: 0 mg; Sodium: 468 mg; Fiber: 2 g; Sugar: 42 g; Vegan
COLORFUL COLESLAW
Yield: 4 servings
Source: Secrets of Good-Carb Low-Carb Living
View recipe: http://diabeticgourmet.com/recipes/html/740.shtml
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again.
Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving: Calories: 52; Protein: 0.8 g; Fat: 3.6 g; Sodium: 187 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1.2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable, 1/2 Fat
VEGAN CARROT CAKE
This was sent in by Christina Kaoh to the SHARE: Reader Recipes segment. According to the segment, Christina developed this for a friend’s birthday. Serves 15.
Cake
1 medium ripe banana, frozen, then thawed
2/3 cup sugar
1/3 cup vegetable oil
1 1/2 cups grated carrots
1 1/4 cups flour
1 Tbs. baking powder
1/2 tsp. salt
1 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1/2 cup raisins
1/2 cup chopped walnuts
Icing
1 1/2 cups confectioner’s sugar
1 Tbs. vegan margarine
1/2 tsp. vanilla extract
To make Cake: Preheat oven to 350 degrees F. Coat 9-inch cake pan with cooking spray. Mash thawed banana in large bowl. Whisk in sugar, oil, and carrots. Whisk together flour, baking powder, salt, cinnamon, and nutmeg in separated bowl. Stir flour mixture into banana mixture, until no lumps remain. Fold in raisins and walnuts.
Pour cake batter into prepared baking pan. Bake 25 to 30 minutes, or until toothpick inserted in center comes out clean. Cool 10 minutes in pan. Transfer to wire rack, and cool completely.
To make icing: Whisk together confectioners’ sugar, margarine, vanilla, and 2 Tbs. water in bowl, adding more water, if necessary, to achieve drizzling consistency. Drizzle Icing over Cake when cooled.
Per slice: Cal: 222; Protein: 2 g; Total Fat: 8 g (1 g sat. fat); Carb: 37 g; Chol: 0 mg; sodium: 205 mg; Fiber: 1 g; sugars: 26 g
FRIED EGGPLANT WITH CHICKPEAS AND MINT CHUTNEY
This comes from Melissa Clark in The New York Times. She writes, “In this gently spiced vegetable dish, baby eggplant slices are first fried until golden, then braised with chickpeas, tomatoes and garam masala until soft, velvety and richly flavored. A quickly made fresh mint chutney adds a complex, herbal, spicy note thanks to the jalapeño in the mix. Serve this over rice or with flatbread as a main course, or on the side of grilled meats or fish.” For vegetarians, of course, you could use this as a side for veggie burgers. Ready in 45 minutes; makes 2 to 3 servings as a main course, 4 to 6 as a side dish.
To view this online, click here.
Ingredients
For the Eggplant:
2 pounds baby or small Italian eggplant, sliced into 1/4-inch-thick rounds
Fine sea salt, as needed
3 to 4 tablespoons extra-virgin olive oil, more as needed
1 large white onion, halved and thinly sliced
2 garlic cloves, minced
1 1/2 teaspoons garam masala
1/2 teaspoon sweet paprika
1/4 teaspoon black pepper
1/8 teaspoon cayenne
1 pound ripe tomatoes, chopped (about 2 cups)
1 3/4 cups (one 15-ounce can) cooked chickpeas, drained and rinsed if canned
For the Mint Chutney:
1 cup mint leaves
1 cup cilantro leaves and tender stems
1 serrano or jalapeño pepper, seeded and roughly chopped
1 scallion, cut into 1-inch lengths
1 garlic clove, roughly chopped
2 teaspoons lemon juice, more to taste
1/4 teaspoon fine sea salt, more to taste
Plain yogurt, for serving (optional)
Preparation
Season eggplant slices all over with salt. Heat a large skillet over medium-high heat, then add 1 tablespoon olive oil and heat until it thins out in the pan. Add enough eggplant slices to fit in one layer without overlapping. Cook until the bottoms are browned, then flip and continue to cook until well browned and soft, 3 to 5 minutes per side. Add more oil if needed. Transfer cooked eggplant to a plate lined with paper towels, and repeat with more oil and eggplant until all the eggplant is cooked. Taste eggplant and add more salt if necessary.
Heat another tablespoon of oil in pan, then add the onions. Cook until softened and golden, about 4 minutes. Add garlic and cook until fragrant, 1 to 2 minutes longer. Add spices and cook for 1 minute, then add tomatoes, chickpeas and 2 tablespoons water.
Partly cover the pan and let the mixture simmer until tomatoes start to break down, 10 to 15 minutes. Add eggplant to the pan and cook for another 5 to 10 minutes, until sauce thickens.
While the eggplant cooks, combine all the ingredients for the chutney in a blender with 2 tablespoons water. Blend until puréed, about 1 minute. Taste and add more lemon juice or salt, or both, if needed.
Serve the eggplant topped with the chutney and yogurt if you like.
TABBOULEH (CRACKED WHEAT SALAD)
Yield: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/380.shtml
Ingredients
1/2 cup finely cut bulgur
1 cup finely chopped fresh parsley
1/2 cup chopped onion
1 fresh tomato, cored, seeded, and chopped
3 tablespoons fresh lemon juice
3 tablespoons canola or corn oil
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
Directions
Soak the bulgur in 1 cup water for 1/2 hour. Drain well. Place the bulgur in a large bowl and add the vegetables; mix well.
Combine the lemon juice, oil, salt, and pepper. Add to the salad; toss lightly to coat the ingredients. Refrigerate for at least 8 hours before serving.
Nutritional Information Per Serving: Calories: 122; Protein: 2 g; Fat: 7 g; Sodium: 206 mg; Cholesterol: 0 mg; Carbohydrates: 13 g; Exchanges: 1 Starch, 1 Fat
GLAZED MAPLE-MUSTARD TEMPEH STRIPS WITH COLLARDS
If you're like me, you may have heard of tempeh and wondered how to cook it. Here's one recipe to get you started. It's from the September 2015 issue of Vegetarian Times, page 44. It starts off, “Sweet and sticky with just a little kick, these sliced tempeh strips are briefly marinated, baked, then re-glazed to trap in maximum flavor and tender texture.” Serves 6 in 30 minutes or less.
To view this online, click here.
2 8-oz. pkg. tempeh, sliced into 1/2-inch strips
1/3cup maple syrup
1/4 cup orange juice
1/4 cup safflower oil, divided
2 Tbs. ketchup
2 Tbs. Dijon mustard
1 Tbs. sriracha sauce
1 Tbs. low-sodium tamari
1 tsp. freshly ground black pepper
1/4 tsp. ground cinnamon
2 cloves garlic, minced (2 tsp.)
2 12-oz. bunches collard greens, stems and ribs removed, leaves thinly sliced
2 cups frozen fire roasted corn, thawed
Place tempeh strips in medium heat-proof bowl. Set aside.
Whisk together maple syrup, orange juice, 2 Tbs. oil, ketchup, mustard, sriracha, tamari, pepper, and cinnamon in medium saucepan. Bring to a simmer over medium heat, and cook 5 to 7 minutes, or until slightly thickened. Pour hot mixture over tempeh strips, cover, and let marinate 30 minutes, or overnight.
Preheat oven to 350°F. Line baking sheet with foil, and coat with cooking spray. Arrange marinated tempeh strips on prepared baking sheet; reserve marinade. Cover baking sheet tightly with foil, and bake 15 minutes. Remove foil, and flip tempeh pieces. Bake, uncovered, 5 minutes more, or until tempeh is slightly browned. Remove from oven, and brush tempeh with remaining glaze.
Meanwhile, heat remaining 2 Tbs. oil in large saucepan over medium-high heat. Add garlic, and cook 30 seconds. Add collard greens in two batches, wilting first batch before adding second. Stir in corn, and season with salt and pepper, if desired. Cook 5 to 7 minutes or until greens are tender, stirring occasionally. Serve topped with tempeh slices.
nutritional information Per Per serving (1 cup greens and 4 slices tempeh): Calories: 370; Protein: 18 g; Total Fat: 19 g; Saturated Fat: 2 g; Carbohydrates: 37 g; Cholesterol: 0 mg; Sodium: 358 mg; Fiber: 5 g; Sugar: 17 g; Vegan
CINNAMON SWIRL BLUEBERRY COFFEE CAKE
Blueberries! Coffee cake! What's not to like? This also comes from the September 2015 issue of Vegetarian Times, page 63. It begins, “Professional pet sitter and 'obsessive baker' Jenny Dunklee became vegetarian almost 20 years ago, and went vegan last year. 'This recipe came about after my dad and I picked an insane amount of blueberries last fall,” she explains. “I was making all kinds of blueberry desserts and was looking for something special for a weekend breakfast.'” Serves 8.
To view this online, click here.
1 1/4 cups Florida Crystals Organic Cane Sugar, divided
1/4 cup Florida Crystals Organic Brown Sugar
1 1/2 tsp. Eden Foods Organic Ground Cinnamon
2 1/4 cups all-purpose flour, divided
1 Tbs. baking powder
1/4 tsp. salt
1/2 cup Silk Organic Unsweetened Soymilk
1 tsp. vanilla extract
1 1/2 sticks (3/4 cup) vegan butter, such as Earth Balance Vegan Buttery Sticks
3/4 cup plain soy yogurt
2 cups fresh or frozen blueberries
Preheat oven to 350°F. Coat 9-inch round cake pan with cooking spray.
Combine 1/4 cup cane sugar, brown sugar, and cinnamon in small bowl; set aside.
Whisk together 2 cups flour, baking powder, and salt in medium bowl. Set aside.
Stir together soymilk and vanilla extract, and set aside.
Cream 1 baking stick and remaining 1 cup cane sugar with electric mixer until smooth. Beat in yogurt until just combined.
Mix in flour mixture in three additions, alternating with soymilk mixture.
Spread half of batter in prepared pan. Sprinkle 3 Tbs. cinnamon sugar on top, and swirl into batter with skewer or chopstick. Sprinkle 1 cup blueberries on top.
Spread remaining batter over blueberries. Sprinkle 3 Tbs. cinnamon sugar mixture over batter, and repeat swirling; top with remaining 1 cup blueberries.
Melt remaining 1/2 baking stick in small saucepan. Stir melted baking stick and remaining 1/4 cup flour into remaining cinnamon sugar. Sprinkle over coffee cake.
Bake 55 to 65 minutes, or until toothpick inserted in center comes out clean. Cool at least 20 minutes before serving.
nutritional information Per Per slice: Calories: 467; Protein: 5 g; Total Fat: 18 g; Saturated Fat: 5 g; Carbohydrates: 73 g; Cholesterol: 0 mg; Sodium: 468 mg; Fiber: 2 g; Sugar: 42 g; Vegan
COLORFUL COLESLAW
Yield: 4 servings
Source: Secrets of Good-Carb Low-Carb Living
View recipe: http://diabeticgourmet.com/recipes/html/740.shtml
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again.
Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving: Calories: 52; Protein: 0.8 g; Fat: 3.6 g; Sodium: 187 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1.2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable, 1/2 Fat
VEGAN CARROT CAKE
This was sent in by Christina Kaoh to the SHARE: Reader Recipes segment. According to the segment, Christina developed this for a friend’s birthday. Serves 15.
Cake
1 medium ripe banana, frozen, then thawed
2/3 cup sugar
1/3 cup vegetable oil
1 1/2 cups grated carrots
1 1/4 cups flour
1 Tbs. baking powder
1/2 tsp. salt
1 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1/2 cup raisins
1/2 cup chopped walnuts
Icing
1 1/2 cups confectioner’s sugar
1 Tbs. vegan margarine
1/2 tsp. vanilla extract
To make Cake: Preheat oven to 350 degrees F. Coat 9-inch cake pan with cooking spray. Mash thawed banana in large bowl. Whisk in sugar, oil, and carrots. Whisk together flour, baking powder, salt, cinnamon, and nutmeg in separated bowl. Stir flour mixture into banana mixture, until no lumps remain. Fold in raisins and walnuts.
Pour cake batter into prepared baking pan. Bake 25 to 30 minutes, or until toothpick inserted in center comes out clean. Cool 10 minutes in pan. Transfer to wire rack, and cool completely.
To make icing: Whisk together confectioners’ sugar, margarine, vanilla, and 2 Tbs. water in bowl, adding more water, if necessary, to achieve drizzling consistency. Drizzle Icing over Cake when cooled.
Per slice: Cal: 222; Protein: 2 g; Total Fat: 8 g (1 g sat. fat); Carb: 37 g; Chol: 0 mg; sodium: 205 mg; Fiber: 1 g; sugars: 26 g
Monday, February 8, 2016
Meatless Monday
If it's Monday (and it is), then it must be Meatless Monday. Here are your six vegetarian recipes to get your week started just right. Enjoy!
FRIED EGGPLANT WITH CHICKPEAS AND MINT CHUTNEY
This comes fromMelissa Clark in The New York Times. She writes, “In this gently spiced vegetable dish, baby eggplant slices are first fried until golden, then braised with chickpeas, tomatoes and garam masala until soft, velvety and richly flavored. A quickly made fresh mint chutney adds a complex, herbal, spicy note thanks to the jalapeño in the mix. Serve this over rice or with flatbread as a main course, or on the side of grilled meats or fish.” For vegetarians, of course, you could use this as a side for veggie burgers. Ready in 45 minutes; makes 2 to 3 servings as a main course, 4 to 6 as a side dish.
To view this online, click here.
Ingredients
For the Eggplant:
2 pounds baby or small Italian eggplant, sliced into 1/4-inch-thick rounds
Fine sea salt, as needed
3 to 4 tablespoons extra-virgin olive oil, more as needed
1 large white onion, halved and thinly sliced
2 garlic cloves, minced
1 1/2 teaspoons garam masala
1/2 teaspoon sweet paprika
1/4 teaspoon black pepper
1/8 teaspoon cayenne
1 pound ripe tomatoes, chopped (about 2 cups)
1 3/4 cups (one 15-ounce can) cooked chickpeas, drained and rinsed if canned
For the Mint Chutney:
1 cup mint leaves
1 cup cilantro leaves and tender stems
1 serrano or jalapeño pepper, seeded and roughly chopped
1 scallion, cut into 1-inch lengths
1 garlic clove, roughly chopped
2 teaspoons lemon juice, more to taste
1/4 teaspoon fine sea salt, more to taste
Plain yogurt, for serving (optional)
Preparation
Season eggplant slices all over with salt. Heat a large skillet over medium-high heat, then add 1 tablespoon olive oil and heat until it thins out in the pan. Add enough eggplant slices to fit in one layer without overlapping. Cook until the bottoms are browned, then flip and continue to cook until well browned and soft, 3 to 5 minutes per side. Add more oil if needed. Transfer cooked eggplant to a plate lined with paper towels, and repeat with more oil and eggplant until all the eggplant is cooked. Taste eggplant and add more salt if necessary.
Heat another tablespoon of oil in pan, then add the onions. Cook until softened and golden, about 4 minutes. Add garlic and cook until fragrant, 1 to 2 minutes longer. Add spices and cook for 1 minute, then add tomatoes, chickpeas and 2 tablespoons water.
Partly cover the pan and let the mixture simmer until tomatoes start to break down, 10 to 15 minutes. Add eggplant to the pan and cook for another 5 to 10 minutes, until sauce thickens.
While the eggplant cooks, combine all the ingredients for the chutney in a blender with 2 tablespoons water. Blend until puréed, about 1 minute. Taste and add more lemon juice or salt, or both, if needed.
Serve the eggplant topped with the chutney and yogurt if you like.
TABBOULEH (CRACKED WHEAT SALAD)
Yield: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/380.shtml
Ingredients
1/2 cup finely cut bulgur
1 cup finely chopped fresh parsley
1/2 cup chopped onion
1 fresh tomato, cored, seeded, and chopped
3 tablespoons fresh lemon juice
3 tablespoons canola or corn oil
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
Directions
Soak the bulgur in 1 cup water for 1/2 hour. Drain well. Place the bulgur in a large bowl and add the vegetables; mix well.
Combine the lemon juice, oil, salt, and pepper. Add to the salad; toss lightly to coat the ingredients. Refrigerate for at least 8 hours before serving.
Nutritional Information Per Serving: Calories: 122; Protein: 2 g; Fat: 7 g; Sodium: 206 mg; Cholesterol: 0 mg; Carbohydrates: 13 g; Exchanges: 1 Starch, 1 Fat
GLAZED MAPLE-MUSTARD TEMPEH STRIPS WITH COLLARDS
If you're like me, you may have heard of tempeh and wondered how to cook it. Here's one recipe to get you started. It's from the September 2015 issue of Vegetarian Times, page 44. It starts off, “Sweet and sticky with just a little kick, these sliced tempeh strips are briefly marinated, baked, then re-glazed to trap in maximum flavor and tender texture.” Serves 6 in 30 minutes or less.
To view this online, click here.
2 8-oz. pkg. tempeh, sliced into 1/2-inch strips
1/3cup maple syrup
1/4 cup orange juice
1/4 cup safflower oil, divided
2 Tbs. ketchup
2 Tbs. Dijon mustard
1 Tbs. sriracha sauce
1 Tbs. low-sodium tamari
1 tsp. freshly ground black pepper
1/4 tsp. ground cinnamon
2 cloves garlic, minced (2 tsp.)
2 12-oz. bunches collard greens, stems and ribs removed, leaves thinly sliced
2 cups frozen fire roasted corn, thawed
Place tempeh strips in medium heat-proof bowl. Set aside.
Whisk together maple syrup, orange juice, 2 Tbs. oil, ketchup, mustard, sriracha, tamari, pepper, and cinnamon in medium saucepan. Bring to a simmer over medium heat, and cook 5 to 7 minutes, or until slightly thickened. Pour hot mixture over tempeh strips, cover, and let marinate 30 minutes, or overnight.
Preheat oven to 350°F. Line baking sheet with foil, and coat with cooking spray. Arrange marinated tempeh strips on prepared baking sheet; reserve marinade. Cover baking sheet tightly with foil, and bake 15 minutes. Remove foil, and flip tempeh pieces. Bake, uncovered, 5 minutes more, or until tempeh is slightly browned. Remove from oven, and brush tempeh with remaining glaze.
Meanwhile, heat remaining 2 Tbs. oil in large saucepan over medium-high heat. Add garlic, and cook 30 seconds. Add collard greens in two batches, wilting first batch before adding second. Stir in corn, and season with salt and pepper, if desired. Cook 5 to 7 minutes or until greens are tender, stirring occasionally. Serve topped with tempeh slices.
nutritional information Per Per serving (1 cup greens and 4 slices tempeh): Calories: 370; Protein: 18 g; Total Fat: 19 g; Saturated Fat: 2 g; Carbohydrates: 37 g; Cholesterol: 0 mg; Sodium: 358 mg; Fiber: 5 g; Sugar: 17 g; Vegan
CINNAMON SWIRL BLUEBERRY COFFEE CAKE
Blueberries! Coffee cake! What's not to like? This also comes from the September 2015 issue of Vegetarian Times, page 63. It begins, “Professional pet sitter and 'obsessive baker' Jenny Dunklee became vegetarian almost 20 years ago, and went vegan last year. 'This recipe came about after my dad and I picked an insane amount of blueberries last fall,” she explains. “I was making all kinds of blueberry desserts and was looking for something special for a weekend breakfast.'” Serves 8.
To view this online, click here.
1 1/4 cups Florida Crystals Organic Cane Sugar, divided
1/4 cup Florida Crystals Organic Brown Sugar
1 1/2 tsp. Eden Foods Organic Ground Cinnamon
2 1/4 cups all-purpose flour, divided
1 Tbs. baking powder
1/4 tsp. salt
1/2 cup Silk Organic Unsweetened Soymilk
1 tsp. vanilla extract
1 1/2 sticks (3/4 cup) vegan butter, such as Earth Balance Vegan Buttery Sticks
3/4 cup plain soy yogurt
2 cups fresh or frozen blueberries
Preheat oven to 350°F. Coat 9-inch round cake pan with cooking spray.
Combine 1/4 cup cane sugar, brown sugar, and cinnamon in small bowl; set aside.
Whisk together 2 cups flour, baking powder, and salt in medium bowl. Set aside.
Stir together soymilk and vanilla extract, and set aside.
Cream 1 baking stick and remaining 1 cup cane sugar with electric mixer until smooth. Beat in yogurt until just combined.
Mix in flour mixture in three additions, alternating with soymilk mixture.
Spread half of batter in prepared pan. Sprinkle 3 Tbs. cinnamon sugar on top, and swirl into batter with skewer or chopstick. Sprinkle 1 cup blueberries on top.
Spread remaining batter over blueberries. Sprinkle 3 Tbs. cinnamon sugar mixture over batter, and repeat swirling; top with remaining 1 cup blueberries.
Melt remaining 1/2 baking stick in small saucepan. Stir melted baking stick and remaining 1/4 cup flour into remaining cinnamon sugar. Sprinkle over coffee cake.
Bake 55 to 65 minutes, or until toothpick inserted in center comes out clean. Cool at least 20 minutes before serving.
nutritional information Per Per slice: Calories: 467; Protein: 5 g; Total Fat: 18 g; Saturated Fat: 5 g; Carbohydrates: 73 g; Cholesterol: 0 mg; Sodium: 468 mg; Fiber: 2 g; Sugar: 42 g; Vegan
COLORFUL COLESLAW
Yield: 4 servings
Source: Secrets of Good-Carb Low-Carb Living
View recipe: http://diabeticgourmet.com/recipes/html/740.shtml
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again.
Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving: Calories: 52; Protein: 0.8 g; Fat: 3.6 g; Sodium: 187 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1.2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable, 1/2 Fat
VEGAN CARROT CAKE
This was sent in by Christina Kaoh to the SHARE: Reader Recipes segment. According to the segment, Christina developed this for a friend’s birthday. Serves 15.
Cake
1 medium ripe banana, frozen, then thawed
2/3 cup sugar
1/3 cup vegetable oil
1 1/2 cups grated carrots
1 1/4 cups flour
1 Tbs. baking powder
1/2 tsp. salt
1 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1/2 cup raisins
1/2 cup chopped walnuts
Icing
1 1/2 cups confectioner’s sugar
1 Tbs. vegan margarine
1/2 tsp. vanilla extract
To make Cake: Preheat oven to 350 degrees F. Coat 9-inch cake pan with cooking spray. Mash thawed banana in large bowl. Whisk in sugar, oil, and carrots. Whisk together flour, baking powder, salt, cinnamon, and nutmeg in separated bowl. Stir flour mixture into banana mixture, until no lumps remain. Fold in raisins and walnuts.
Pour cake batter into prepared baking pan. Bake 25 to 30 minutes, or until toothpick inserted in center comes out clean. Cool 10 minutes in pan. Transfer to wire rack, and cool completely.
To make icing: Whisk together confectioners’ sugar, margarine, vanilla, and 2 Tbs. water in bowl, adding more water, if necessary, to achieve drizzling consistency. Drizzle Icing over Cake when cooled.
Per slice: Cal: 222; Protein: 2 g; Total Fat: 8 g (1 g sat. fat); Carb: 37 g; Chol: 0 mg; sodium: 205 mg; Fiber: 1 g; sugars: 26 g
FRIED EGGPLANT WITH CHICKPEAS AND MINT CHUTNEY
This comes fromMelissa Clark in The New York Times. She writes, “In this gently spiced vegetable dish, baby eggplant slices are first fried until golden, then braised with chickpeas, tomatoes and garam masala until soft, velvety and richly flavored. A quickly made fresh mint chutney adds a complex, herbal, spicy note thanks to the jalapeño in the mix. Serve this over rice or with flatbread as a main course, or on the side of grilled meats or fish.” For vegetarians, of course, you could use this as a side for veggie burgers. Ready in 45 minutes; makes 2 to 3 servings as a main course, 4 to 6 as a side dish.
To view this online, click here.
Ingredients
For the Eggplant:
2 pounds baby or small Italian eggplant, sliced into 1/4-inch-thick rounds
Fine sea salt, as needed
3 to 4 tablespoons extra-virgin olive oil, more as needed
1 large white onion, halved and thinly sliced
2 garlic cloves, minced
1 1/2 teaspoons garam masala
1/2 teaspoon sweet paprika
1/4 teaspoon black pepper
1/8 teaspoon cayenne
1 pound ripe tomatoes, chopped (about 2 cups)
1 3/4 cups (one 15-ounce can) cooked chickpeas, drained and rinsed if canned
For the Mint Chutney:
1 cup mint leaves
1 cup cilantro leaves and tender stems
1 serrano or jalapeño pepper, seeded and roughly chopped
1 scallion, cut into 1-inch lengths
1 garlic clove, roughly chopped
2 teaspoons lemon juice, more to taste
1/4 teaspoon fine sea salt, more to taste
Plain yogurt, for serving (optional)
Preparation
Season eggplant slices all over with salt. Heat a large skillet over medium-high heat, then add 1 tablespoon olive oil and heat until it thins out in the pan. Add enough eggplant slices to fit in one layer without overlapping. Cook until the bottoms are browned, then flip and continue to cook until well browned and soft, 3 to 5 minutes per side. Add more oil if needed. Transfer cooked eggplant to a plate lined with paper towels, and repeat with more oil and eggplant until all the eggplant is cooked. Taste eggplant and add more salt if necessary.
Heat another tablespoon of oil in pan, then add the onions. Cook until softened and golden, about 4 minutes. Add garlic and cook until fragrant, 1 to 2 minutes longer. Add spices and cook for 1 minute, then add tomatoes, chickpeas and 2 tablespoons water.
Partly cover the pan and let the mixture simmer until tomatoes start to break down, 10 to 15 minutes. Add eggplant to the pan and cook for another 5 to 10 minutes, until sauce thickens.
While the eggplant cooks, combine all the ingredients for the chutney in a blender with 2 tablespoons water. Blend until puréed, about 1 minute. Taste and add more lemon juice or salt, or both, if needed.
Serve the eggplant topped with the chutney and yogurt if you like.
TABBOULEH (CRACKED WHEAT SALAD)
Yield: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/380.shtml
Ingredients
1/2 cup finely cut bulgur
1 cup finely chopped fresh parsley
1/2 cup chopped onion
1 fresh tomato, cored, seeded, and chopped
3 tablespoons fresh lemon juice
3 tablespoons canola or corn oil
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
Directions
Soak the bulgur in 1 cup water for 1/2 hour. Drain well. Place the bulgur in a large bowl and add the vegetables; mix well.
Combine the lemon juice, oil, salt, and pepper. Add to the salad; toss lightly to coat the ingredients. Refrigerate for at least 8 hours before serving.
Nutritional Information Per Serving: Calories: 122; Protein: 2 g; Fat: 7 g; Sodium: 206 mg; Cholesterol: 0 mg; Carbohydrates: 13 g; Exchanges: 1 Starch, 1 Fat
GLAZED MAPLE-MUSTARD TEMPEH STRIPS WITH COLLARDS
If you're like me, you may have heard of tempeh and wondered how to cook it. Here's one recipe to get you started. It's from the September 2015 issue of Vegetarian Times, page 44. It starts off, “Sweet and sticky with just a little kick, these sliced tempeh strips are briefly marinated, baked, then re-glazed to trap in maximum flavor and tender texture.” Serves 6 in 30 minutes or less.
To view this online, click here.
2 8-oz. pkg. tempeh, sliced into 1/2-inch strips
1/3cup maple syrup
1/4 cup orange juice
1/4 cup safflower oil, divided
2 Tbs. ketchup
2 Tbs. Dijon mustard
1 Tbs. sriracha sauce
1 Tbs. low-sodium tamari
1 tsp. freshly ground black pepper
1/4 tsp. ground cinnamon
2 cloves garlic, minced (2 tsp.)
2 12-oz. bunches collard greens, stems and ribs removed, leaves thinly sliced
2 cups frozen fire roasted corn, thawed
Place tempeh strips in medium heat-proof bowl. Set aside.
Whisk together maple syrup, orange juice, 2 Tbs. oil, ketchup, mustard, sriracha, tamari, pepper, and cinnamon in medium saucepan. Bring to a simmer over medium heat, and cook 5 to 7 minutes, or until slightly thickened. Pour hot mixture over tempeh strips, cover, and let marinate 30 minutes, or overnight.
Preheat oven to 350°F. Line baking sheet with foil, and coat with cooking spray. Arrange marinated tempeh strips on prepared baking sheet; reserve marinade. Cover baking sheet tightly with foil, and bake 15 minutes. Remove foil, and flip tempeh pieces. Bake, uncovered, 5 minutes more, or until tempeh is slightly browned. Remove from oven, and brush tempeh with remaining glaze.
Meanwhile, heat remaining 2 Tbs. oil in large saucepan over medium-high heat. Add garlic, and cook 30 seconds. Add collard greens in two batches, wilting first batch before adding second. Stir in corn, and season with salt and pepper, if desired. Cook 5 to 7 minutes or until greens are tender, stirring occasionally. Serve topped with tempeh slices.
nutritional information Per Per serving (1 cup greens and 4 slices tempeh): Calories: 370; Protein: 18 g; Total Fat: 19 g; Saturated Fat: 2 g; Carbohydrates: 37 g; Cholesterol: 0 mg; Sodium: 358 mg; Fiber: 5 g; Sugar: 17 g; Vegan
CINNAMON SWIRL BLUEBERRY COFFEE CAKE
Blueberries! Coffee cake! What's not to like? This also comes from the September 2015 issue of Vegetarian Times, page 63. It begins, “Professional pet sitter and 'obsessive baker' Jenny Dunklee became vegetarian almost 20 years ago, and went vegan last year. 'This recipe came about after my dad and I picked an insane amount of blueberries last fall,” she explains. “I was making all kinds of blueberry desserts and was looking for something special for a weekend breakfast.'” Serves 8.
To view this online, click here.
1 1/4 cups Florida Crystals Organic Cane Sugar, divided
1/4 cup Florida Crystals Organic Brown Sugar
1 1/2 tsp. Eden Foods Organic Ground Cinnamon
2 1/4 cups all-purpose flour, divided
1 Tbs. baking powder
1/4 tsp. salt
1/2 cup Silk Organic Unsweetened Soymilk
1 tsp. vanilla extract
1 1/2 sticks (3/4 cup) vegan butter, such as Earth Balance Vegan Buttery Sticks
3/4 cup plain soy yogurt
2 cups fresh or frozen blueberries
Preheat oven to 350°F. Coat 9-inch round cake pan with cooking spray.
Combine 1/4 cup cane sugar, brown sugar, and cinnamon in small bowl; set aside.
Whisk together 2 cups flour, baking powder, and salt in medium bowl. Set aside.
Stir together soymilk and vanilla extract, and set aside.
Cream 1 baking stick and remaining 1 cup cane sugar with electric mixer until smooth. Beat in yogurt until just combined.
Mix in flour mixture in three additions, alternating with soymilk mixture.
Spread half of batter in prepared pan. Sprinkle 3 Tbs. cinnamon sugar on top, and swirl into batter with skewer or chopstick. Sprinkle 1 cup blueberries on top.
Spread remaining batter over blueberries. Sprinkle 3 Tbs. cinnamon sugar mixture over batter, and repeat swirling; top with remaining 1 cup blueberries.
Melt remaining 1/2 baking stick in small saucepan. Stir melted baking stick and remaining 1/4 cup flour into remaining cinnamon sugar. Sprinkle over coffee cake.
Bake 55 to 65 minutes, or until toothpick inserted in center comes out clean. Cool at least 20 minutes before serving.
nutritional information Per Per slice: Calories: 467; Protein: 5 g; Total Fat: 18 g; Saturated Fat: 5 g; Carbohydrates: 73 g; Cholesterol: 0 mg; Sodium: 468 mg; Fiber: 2 g; Sugar: 42 g; Vegan
COLORFUL COLESLAW
Yield: 4 servings
Source: Secrets of Good-Carb Low-Carb Living
View recipe: http://diabeticgourmet.com/recipes/html/740.shtml
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again.
Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving: Calories: 52; Protein: 0.8 g; Fat: 3.6 g; Sodium: 187 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1.2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable, 1/2 Fat
VEGAN CARROT CAKE
This was sent in by Christina Kaoh to the SHARE: Reader Recipes segment. According to the segment, Christina developed this for a friend’s birthday. Serves 15.
Cake
1 medium ripe banana, frozen, then thawed
2/3 cup sugar
1/3 cup vegetable oil
1 1/2 cups grated carrots
1 1/4 cups flour
1 Tbs. baking powder
1/2 tsp. salt
1 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1/2 cup raisins
1/2 cup chopped walnuts
Icing
1 1/2 cups confectioner’s sugar
1 Tbs. vegan margarine
1/2 tsp. vanilla extract
To make Cake: Preheat oven to 350 degrees F. Coat 9-inch cake pan with cooking spray. Mash thawed banana in large bowl. Whisk in sugar, oil, and carrots. Whisk together flour, baking powder, salt, cinnamon, and nutmeg in separated bowl. Stir flour mixture into banana mixture, until no lumps remain. Fold in raisins and walnuts.
Pour cake batter into prepared baking pan. Bake 25 to 30 minutes, or until toothpick inserted in center comes out clean. Cool 10 minutes in pan. Transfer to wire rack, and cool completely.
To make icing: Whisk together confectioners’ sugar, margarine, vanilla, and 2 Tbs. water in bowl, adding more water, if necessary, to achieve drizzling consistency. Drizzle Icing over Cake when cooled.
Per slice: Cal: 222; Protein: 2 g; Total Fat: 8 g (1 g sat. fat); Carb: 37 g; Chol: 0 mg; sodium: 205 mg; Fiber: 1 g; sugars: 26 g
Monday, January 4, 2016
Meatless Monday
It's the first Meatless Monday of 2016. Enjoy!
FRIED EGGPLANT WITH CHICKPEAS AND MINT CHUTNEY
This comes fromMelissa Clark in The New York Times. She writes, “In this gently spiced vegetable dish, baby eggplant slices are first fried until golden, then braised with chickpeas, tomatoes and garam masala until soft, velvety and richly flavored. A quickly made fresh mint chutney adds a complex, herbal, spicy note thanks to the jalapeño in the mix. Serve this over rice or with flatbread as a main course, or on the side of grilled meats or fish.” For vegetarians, of course, you could use this as a side for veggie burgers. Ready in 45 minutes; makes 2 to 3 servings as a main course, 4 to 6 as a side dish.
To view this online, click here.
Ingredients
For the Eggplant:
2 pounds baby or small Italian eggplant, sliced into 1/4-inch-thick rounds
Fine sea salt, as needed
3 to 4 tablespoons extra-virgin olive oil, more as needed
1 large white onion, halved and thinly sliced
2 garlic cloves, minced
1 1/2 teaspoons garam masala
1/2 teaspoon sweet paprika
1/4 teaspoon black pepper
1/8 teaspoon cayenne
1 pound ripe tomatoes, chopped (about 2 cups)
1 3/4 cups (one 15-ounce can) cooked chickpeas, drained and rinsed if canned
For the Mint Chutney:
1 cup mint leaves
1 cup cilantro leaves and tender stems
1 serrano or jalapeño pepper, seeded and roughly chopped
1 scallion, cut into 1-inch lengths
1 garlic clove, roughly chopped
2 teaspoons lemon juice, more to taste
1/4 teaspoon fine sea salt, more to taste
Plain yogurt, for serving (optional)
Preparation
Season eggplant slices all over with salt. Heat a large skillet over medium-high heat, then add 1 tablespoon olive oil and heat until it thins out in the pan. Add enough eggplant slices to fit in one layer without overlapping. Cook until the bottoms are browned, then flip and continue to cook until well browned and soft, 3 to 5 minutes per side. Add more oil if needed. Transfer cooked eggplant to a plate lined with paper towels, and repeat with more oil and eggplant until all the eggplant is cooked. Taste eggplant and add more salt if necessary.
Heat another tablespoon of oil in pan, then add the onions. Cook until softened and golden, about 4 minutes. Add garlic and cook until fragrant, 1 to 2 minutes longer. Add spices and cook for 1 minute, then add tomatoes, chickpeas and 2 tablespoons water.
Partly cover the pan and let the mixture simmer until tomatoes start to break down, 10 to 15 minutes. Add eggplant to the pan and cook for another 5 to 10 minutes, until sauce thickens.
While the eggplant cooks, combine all the ingredients for the chutney in a blender with 2 tablespoons water. Blend until puréed, about 1 minute. Taste and add more lemon juice or salt, or both, if needed.
Serve the eggplant topped with the chutney and yogurt if you like.
TABBOULEH (CRACKED WHEAT SALAD)
Yield: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/380.shtml
Ingredients
1/2 cup finely cut bulgur
1 cup finely chopped fresh parsley
1/2 cup chopped onion
1 fresh tomato, cored, seeded, and chopped
3 tablespoons fresh lemon juice
3 tablespoons canola or corn oil
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
Directions
Soak the bulgur in 1 cup water for 1/2 hour. Drain well. Place the bulgur in a large bowl and add the vegetables; mix well.
Combine the lemon juice, oil, salt, and pepper. Add to the salad; toss lightly to coat the ingredients. Refrigerate for at least 8 hours before serving.
Nutritional Information Per Serving: Calories: 122; Protein: 2 g; Fat: 7 g; Sodium: 206 mg; Cholesterol: 0 mg; Carbohydrates: 13 g; Exchanges: 1 Starch, 1 Fat
GLAZED MAPLE-MUSTARD TEMPEH STRIPS WITH COLLARDS
If you're like me, you may have heard of tempeh and wondered how to cook it. Here's one recipe to get you started. It's from the September 2015 issue of Vegetarian Times, page 44. It starts off, “Sweet and sticky with just a little kick, these sliced tempeh strips are briefly marinated, baked, then re-glazed to trap in maximum flavor and tender texture.” Serves 6 in 30 minutes or less.
To view this online, click here.
2 8-oz. pkg. tempeh, sliced into 1/2-inch strips
1/3cup maple syrup
1/4 cup orange juice
1/4 cup safflower oil, divided
2 Tbs. ketchup
2 Tbs. Dijon mustard
1 Tbs. sriracha sauce
1 Tbs. low-sodium tamari
1 tsp. freshly ground black pepper
1/4 tsp. ground cinnamon
2 cloves garlic, minced (2 tsp.)
2 12-oz. bunches collard greens, stems and ribs removed, leaves thinly sliced
2 cups frozen fire roasted corn, thawed
Place tempeh strips in medium heat-proof bowl. Set aside.
Whisk together maple syrup, orange juice, 2 Tbs. oil, ketchup, mustard, sriracha, tamari, pepper, and cinnamon in medium saucepan. Bring to a simmer over medium heat, and cook 5 to 7 minutes, or until slightly thickened. Pour hot mixture over tempeh strips, cover, and let marinate 30 minutes, or overnight.
Preheat oven to 350°F. Line baking sheet with foil, and coat with cooking spray. Arrange marinated tempeh strips on prepared baking sheet; reserve marinade. Cover baking sheet tightly with foil, and bake 15 minutes. Remove foil, and flip tempeh pieces. Bake, uncovered, 5 minutes more, or until tempeh is slightly browned. Remove from oven, and brush tempeh with remaining glaze.
Meanwhile, heat remaining 2 Tbs. oil in large saucepan over medium-high heat. Add garlic, and cook 30 seconds. Add collard greens in two batches, wilting first batch before adding second. Stir in corn, and season with salt and pepper, if desired. Cook 5 to 7 minutes or until greens are tender, stirring occasionally. Serve topped with tempeh slices.
nutritional information Per Per serving (1 cup greens and 4 slices tempeh): Calories: 370; Protein: 18 g; Total Fat: 19 g; Saturated Fat: 2 g; Carbohydrates: 37 g; Cholesterol: 0 mg; Sodium: 358 mg; Fiber: 5 g; Sugar: 17 g; Vegan
CINNAMON SWIRL BLUEBERRY COFFEE CAKE
Blueberries! Coffee cake! What's not to like? This also comes from the September 2015 issue of Vegetarian Times, page 63. It begins, “Professional pet sitter and 'obsessive baker' Jenny Dunklee became vegetarian almost 20 years ago, and went vegan last year. 'This recipe came about after my dad and I picked an insane amount of blueberries last fall,” she explains. “I was making all kinds of blueberry desserts and was looking for something special for a weekend breakfast.'” Serves 8.
To view this online, click here.
1 1/4 cups Florida Crystals Organic Cane Sugar, divided
1/4 cup Florida Crystals Organic Brown Sugar
1 1/2 tsp. Eden Foods Organic Ground Cinnamon
2 1/4 cups all-purpose flour, divided
1 Tbs. baking powder
1/4 tsp. salt
1/2 cup Silk Organic Unsweetened Soymilk
1 tsp. vanilla extract
1 1/2 sticks (3/4 cup) vegan butter, such as Earth Balance Vegan Buttery Sticks
3/4 cup plain soy yogurt
2 cups fresh or frozen blueberries
Preheat oven to 350°F. Coat 9-inch round cake pan with cooking spray.
Combine 1/4 cup cane sugar, brown sugar, and cinnamon in small bowl; set aside.
Whisk together 2 cups flour, baking powder, and salt in medium bowl. Set aside.
Stir together soymilk and vanilla extract, and set aside.
Cream 1 baking stick and remaining 1 cup cane sugar with electric mixer until smooth. Beat in yogurt until just combined.
Mix in flour mixture in three additions, alternating with soymilk mixture.
Spread half of batter in prepared pan. Sprinkle 3 Tbs. cinnamon sugar on top, and swirl into batter with skewer or chopstick. Sprinkle 1 cup blueberries on top.
Spread remaining batter over blueberries. Sprinkle 3 Tbs. cinnamon sugar mixture over batter, and repeat swirling; top with remaining 1 cup blueberries.
Melt remaining 1/2 baking stick in small saucepan. Stir melted baking stick and remaining 1/4 cup flour into remaining cinnamon sugar. Sprinkle over coffee cake.
Bake 55 to 65 minutes, or until toothpick inserted in center comes out clean. Cool at least 20 minutes before serving.
nutritional information Per Per slice: Calories: 467; Protein: 5 g; Total Fat: 18 g; Saturated Fat: 5 g; Carbohydrates: 73 g; Cholesterol: 0 mg; Sodium: 468 mg; Fiber: 2 g; Sugar: 42 g; Vegan
COLORFUL COLESLAW
Yield: 4 servings
Source: Secrets of Good-Carb Low-Carb Living
View recipe: http://diabeticgourmet.com/recipes/html/740.shtml
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again.
Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving: Calories: 52; Protein: 0.8 g; Fat: 3.6 g; Sodium: 187 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1.2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable, 1/2 Fat
VEGAN CARROT CAKE
This was sent in by Christina Kaoh to the SHARE: Reader Recipes segment. According to the segment, Christina developed this for a friend’s birthday. Serves 15.
Cake
1 medium ripe banana, frozen, then thawed
2/3 cup sugar
1/3 cup vegetable oil
1 1/2 cups grated carrots
1 1/4 cups flour
1 Tbs. baking powder
1/2 tsp. salt
1 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1/2 cup raisins
1/2 cup chopped walnuts
Icing
1 1/2 cups confectioner’s sugar
1 Tbs. vegan margarine
1/2 tsp. vanilla extract
To make Cake: Preheat oven to 350 degrees F. Coat 9-inch cake pan with cooking spray. Mash thawed banana in large bowl. Whisk in sugar, oil, and carrots. Whisk together flour, baking powder, salt, cinnamon, and nutmeg in separated bowl. Stir flour mixture into banana mixture, until no lumps remain. Fold in raisins and walnuts.
Pour cake batter into prepared baking pan. Bake 25 to 30 minutes, or until toothpick inserted in center comes out clean. Cool 10 minutes in pan. Transfer to wire rack, and cool completely.
To make icing: Whisk together confectioners’ sugar, margarine, vanilla, and 2 Tbs. water in bowl, adding more water, if necessary, to achieve drizzling consistency. Drizzle Icing over Cake when cooled.
Per slice: Cal: 222; Protein: 2 g; Total Fat: 8 g (1 g sat. fat); Carb: 37 g; Chol: 0 mg; sodium: 205 mg; Fiber: 1 g; sugars: 26 g
FRIED EGGPLANT WITH CHICKPEAS AND MINT CHUTNEY
This comes fromMelissa Clark in The New York Times. She writes, “In this gently spiced vegetable dish, baby eggplant slices are first fried until golden, then braised with chickpeas, tomatoes and garam masala until soft, velvety and richly flavored. A quickly made fresh mint chutney adds a complex, herbal, spicy note thanks to the jalapeño in the mix. Serve this over rice or with flatbread as a main course, or on the side of grilled meats or fish.” For vegetarians, of course, you could use this as a side for veggie burgers. Ready in 45 minutes; makes 2 to 3 servings as a main course, 4 to 6 as a side dish.
To view this online, click here.
Ingredients
For the Eggplant:
2 pounds baby or small Italian eggplant, sliced into 1/4-inch-thick rounds
Fine sea salt, as needed
3 to 4 tablespoons extra-virgin olive oil, more as needed
1 large white onion, halved and thinly sliced
2 garlic cloves, minced
1 1/2 teaspoons garam masala
1/2 teaspoon sweet paprika
1/4 teaspoon black pepper
1/8 teaspoon cayenne
1 pound ripe tomatoes, chopped (about 2 cups)
1 3/4 cups (one 15-ounce can) cooked chickpeas, drained and rinsed if canned
For the Mint Chutney:
1 cup mint leaves
1 cup cilantro leaves and tender stems
1 serrano or jalapeño pepper, seeded and roughly chopped
1 scallion, cut into 1-inch lengths
1 garlic clove, roughly chopped
2 teaspoons lemon juice, more to taste
1/4 teaspoon fine sea salt, more to taste
Plain yogurt, for serving (optional)
Preparation
Season eggplant slices all over with salt. Heat a large skillet over medium-high heat, then add 1 tablespoon olive oil and heat until it thins out in the pan. Add enough eggplant slices to fit in one layer without overlapping. Cook until the bottoms are browned, then flip and continue to cook until well browned and soft, 3 to 5 minutes per side. Add more oil if needed. Transfer cooked eggplant to a plate lined with paper towels, and repeat with more oil and eggplant until all the eggplant is cooked. Taste eggplant and add more salt if necessary.
Heat another tablespoon of oil in pan, then add the onions. Cook until softened and golden, about 4 minutes. Add garlic and cook until fragrant, 1 to 2 minutes longer. Add spices and cook for 1 minute, then add tomatoes, chickpeas and 2 tablespoons water.
Partly cover the pan and let the mixture simmer until tomatoes start to break down, 10 to 15 minutes. Add eggplant to the pan and cook for another 5 to 10 minutes, until sauce thickens.
While the eggplant cooks, combine all the ingredients for the chutney in a blender with 2 tablespoons water. Blend until puréed, about 1 minute. Taste and add more lemon juice or salt, or both, if needed.
Serve the eggplant topped with the chutney and yogurt if you like.
TABBOULEH (CRACKED WHEAT SALAD)
Yield: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/380.shtml
Ingredients
1/2 cup finely cut bulgur
1 cup finely chopped fresh parsley
1/2 cup chopped onion
1 fresh tomato, cored, seeded, and chopped
3 tablespoons fresh lemon juice
3 tablespoons canola or corn oil
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
Directions
Soak the bulgur in 1 cup water for 1/2 hour. Drain well. Place the bulgur in a large bowl and add the vegetables; mix well.
Combine the lemon juice, oil, salt, and pepper. Add to the salad; toss lightly to coat the ingredients. Refrigerate for at least 8 hours before serving.
Nutritional Information Per Serving: Calories: 122; Protein: 2 g; Fat: 7 g; Sodium: 206 mg; Cholesterol: 0 mg; Carbohydrates: 13 g; Exchanges: 1 Starch, 1 Fat
GLAZED MAPLE-MUSTARD TEMPEH STRIPS WITH COLLARDS
If you're like me, you may have heard of tempeh and wondered how to cook it. Here's one recipe to get you started. It's from the September 2015 issue of Vegetarian Times, page 44. It starts off, “Sweet and sticky with just a little kick, these sliced tempeh strips are briefly marinated, baked, then re-glazed to trap in maximum flavor and tender texture.” Serves 6 in 30 minutes or less.
To view this online, click here.
2 8-oz. pkg. tempeh, sliced into 1/2-inch strips
1/3cup maple syrup
1/4 cup orange juice
1/4 cup safflower oil, divided
2 Tbs. ketchup
2 Tbs. Dijon mustard
1 Tbs. sriracha sauce
1 Tbs. low-sodium tamari
1 tsp. freshly ground black pepper
1/4 tsp. ground cinnamon
2 cloves garlic, minced (2 tsp.)
2 12-oz. bunches collard greens, stems and ribs removed, leaves thinly sliced
2 cups frozen fire roasted corn, thawed
Place tempeh strips in medium heat-proof bowl. Set aside.
Whisk together maple syrup, orange juice, 2 Tbs. oil, ketchup, mustard, sriracha, tamari, pepper, and cinnamon in medium saucepan. Bring to a simmer over medium heat, and cook 5 to 7 minutes, or until slightly thickened. Pour hot mixture over tempeh strips, cover, and let marinate 30 minutes, or overnight.
Preheat oven to 350°F. Line baking sheet with foil, and coat with cooking spray. Arrange marinated tempeh strips on prepared baking sheet; reserve marinade. Cover baking sheet tightly with foil, and bake 15 minutes. Remove foil, and flip tempeh pieces. Bake, uncovered, 5 minutes more, or until tempeh is slightly browned. Remove from oven, and brush tempeh with remaining glaze.
Meanwhile, heat remaining 2 Tbs. oil in large saucepan over medium-high heat. Add garlic, and cook 30 seconds. Add collard greens in two batches, wilting first batch before adding second. Stir in corn, and season with salt and pepper, if desired. Cook 5 to 7 minutes or until greens are tender, stirring occasionally. Serve topped with tempeh slices.
nutritional information Per Per serving (1 cup greens and 4 slices tempeh): Calories: 370; Protein: 18 g; Total Fat: 19 g; Saturated Fat: 2 g; Carbohydrates: 37 g; Cholesterol: 0 mg; Sodium: 358 mg; Fiber: 5 g; Sugar: 17 g; Vegan
CINNAMON SWIRL BLUEBERRY COFFEE CAKE
Blueberries! Coffee cake! What's not to like? This also comes from the September 2015 issue of Vegetarian Times, page 63. It begins, “Professional pet sitter and 'obsessive baker' Jenny Dunklee became vegetarian almost 20 years ago, and went vegan last year. 'This recipe came about after my dad and I picked an insane amount of blueberries last fall,” she explains. “I was making all kinds of blueberry desserts and was looking for something special for a weekend breakfast.'” Serves 8.
To view this online, click here.
1 1/4 cups Florida Crystals Organic Cane Sugar, divided
1/4 cup Florida Crystals Organic Brown Sugar
1 1/2 tsp. Eden Foods Organic Ground Cinnamon
2 1/4 cups all-purpose flour, divided
1 Tbs. baking powder
1/4 tsp. salt
1/2 cup Silk Organic Unsweetened Soymilk
1 tsp. vanilla extract
1 1/2 sticks (3/4 cup) vegan butter, such as Earth Balance Vegan Buttery Sticks
3/4 cup plain soy yogurt
2 cups fresh or frozen blueberries
Preheat oven to 350°F. Coat 9-inch round cake pan with cooking spray.
Combine 1/4 cup cane sugar, brown sugar, and cinnamon in small bowl; set aside.
Whisk together 2 cups flour, baking powder, and salt in medium bowl. Set aside.
Stir together soymilk and vanilla extract, and set aside.
Cream 1 baking stick and remaining 1 cup cane sugar with electric mixer until smooth. Beat in yogurt until just combined.
Mix in flour mixture in three additions, alternating with soymilk mixture.
Spread half of batter in prepared pan. Sprinkle 3 Tbs. cinnamon sugar on top, and swirl into batter with skewer or chopstick. Sprinkle 1 cup blueberries on top.
Spread remaining batter over blueberries. Sprinkle 3 Tbs. cinnamon sugar mixture over batter, and repeat swirling; top with remaining 1 cup blueberries.
Melt remaining 1/2 baking stick in small saucepan. Stir melted baking stick and remaining 1/4 cup flour into remaining cinnamon sugar. Sprinkle over coffee cake.
Bake 55 to 65 minutes, or until toothpick inserted in center comes out clean. Cool at least 20 minutes before serving.
nutritional information Per Per slice: Calories: 467; Protein: 5 g; Total Fat: 18 g; Saturated Fat: 5 g; Carbohydrates: 73 g; Cholesterol: 0 mg; Sodium: 468 mg; Fiber: 2 g; Sugar: 42 g; Vegan
COLORFUL COLESLAW
Yield: 4 servings
Source: Secrets of Good-Carb Low-Carb Living
View recipe: http://diabeticgourmet.com/recipes/html/740.shtml
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again.
Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving: Calories: 52; Protein: 0.8 g; Fat: 3.6 g; Sodium: 187 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1.2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable, 1/2 Fat
VEGAN CARROT CAKE
This was sent in by Christina Kaoh to the SHARE: Reader Recipes segment. According to the segment, Christina developed this for a friend’s birthday. Serves 15.
Cake
1 medium ripe banana, frozen, then thawed
2/3 cup sugar
1/3 cup vegetable oil
1 1/2 cups grated carrots
1 1/4 cups flour
1 Tbs. baking powder
1/2 tsp. salt
1 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1/2 cup raisins
1/2 cup chopped walnuts
Icing
1 1/2 cups confectioner’s sugar
1 Tbs. vegan margarine
1/2 tsp. vanilla extract
To make Cake: Preheat oven to 350 degrees F. Coat 9-inch cake pan with cooking spray. Mash thawed banana in large bowl. Whisk in sugar, oil, and carrots. Whisk together flour, baking powder, salt, cinnamon, and nutmeg in separated bowl. Stir flour mixture into banana mixture, until no lumps remain. Fold in raisins and walnuts.
Pour cake batter into prepared baking pan. Bake 25 to 30 minutes, or until toothpick inserted in center comes out clean. Cool 10 minutes in pan. Transfer to wire rack, and cool completely.
To make icing: Whisk together confectioners’ sugar, margarine, vanilla, and 2 Tbs. water in bowl, adding more water, if necessary, to achieve drizzling consistency. Drizzle Icing over Cake when cooled.
Per slice: Cal: 222; Protein: 2 g; Total Fat: 8 g (1 g sat. fat); Carb: 37 g; Chol: 0 mg; sodium: 205 mg; Fiber: 1 g; sugars: 26 g
Monday, September 14, 2015
Meatless Monday
Here's to another (hopefully) great week, along with six vegetarian recipes. Enjoy!
VEGAN CARROT CAKE
This was sent in by Christina Kaoh to the SHARE: Reader Recipes segment. According to the segment, Christina developed this for a friend’s birthday. Serves 15.
Cake
1 medium ripe banana, frozen, then thawed
2/3 cup sugar
1/3 cup vegetable oil
1 1/2 cups grated carrots
1 1/4 cups flour
1 Tbs. baking powder
1/2 tsp. salt
1 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1/2 cup raisins
1/2 cup chopped walnuts
Icing
1 1/2 cups confectioner’s sugar
1 Tbs. vegan margarine
1/2 tsp. vanilla extract
To make Cake: Preheat oven to 350 degrees F. Coat 9-inch cake pan with cooking spray. Mash thawed banana in large bowl. Whisk in sugar, oil, and carrots. Whisk together flour, baking powder, salt, cinnamon, and nutmeg in separated bowl. Stir flour mixture into banana mixture, until no lumps remain. Fold in raisins and walnuts.
Pour cake batter into prepared baking pan. Bake 25 to 30 minutes, or until toothpick inserted in center comes out clean. Cool 10 minutes in pan. Transfer to wire rack, and cool completely.
To make icing: Whisk together confectioners’ sugar, margarine, vanilla, and 2 Tbs. water in bowl, adding more water, if necessary, to achieve drizzling consistency. Drizzle Icing over Cake when cooled.
Per slice: Cal: 222; Protein: 2 g; Total Fat: 8 g (1 g sat. fat); Carb: 37 g; Chol: 0 mg; sodium: 205 mg; Fiber: 1 g; sugars: 26 g
VEGETARIAN TACO SOUP IN THE CROCKPOT
This comes from Jolinda Hackett, About.com's Vegetarian Food expert. She writes, “I love Mexican food. Or, perhaps it's more accurate to say I love Mexican-American food. Or rather, I love both! This vegetarian taco soup recipe isn't going to win any awards of authenticity, but it's quick to prepare (you really just dump everything in the crockpot), easy, high-protein, nearly fat-free, and deliciously satisfying. Plus, it's a great vegetarian and vegan option for families on a budget. Keep it vegan by omitting the optional cheese and sour cream toppings, or use dairy-free and vegan substitutes.” Prep Time: 5 minutes; Cook Time: 480 minutes (8 hours); Total Time: 485 minutes; Yield: 6 servings as a main dish
To view this online, click here.
Ingredients
1 can corn kernels, drained
1 can kidney beans or navy beans, drained
1 can pinto beans, drained
1 can black beans, drained
1 7-ounce can green chiles (optional - you may want to omit this if you're cooking for kids)
1 14-ounce can stewed tomatoes (Mexican-style is best, if you can find it) - do not drain
1 package taco seasoning mix
1/4 tsp cumin
3/4 tsp onion powder
1/2 teaspoon salt
1/2 tsp garlic powder
Optional garnishes:
tortilla chips or corn chips
grated cheese
chopped green onions
fresh chopped cilantro
Preparation
Cook on low crockpot setting for 8-10 hours.
If you're in a hurry, you can also set this on high in the crockpot for 3 hours.
Top each bowl of soup with optional garnishes to serve: cheese, a dollop of sour cream, some tortilla chips or corn chips and fresh chopped cilantro or green onions.
This is a thicker soup, similar to a stew. To thin it out, you can add a little vegetable broth or soy milk, if you like.
SLOW-COOKER STRAWBERRY-RHUBARB CRISP
When I was a kid, my parents bought a place in the northeast corner of Connecticut. (Actually, two places, both with plenty of memories.) The second place had a good-sized garden that the previous owners had put in; the fresh fruits and veggies were wonderful. One of the garden's offerings was rhubarb, which threatened to overtake the garden. It was the first time I'd had rhubarb; I've been a fan ever since. Whenever I run across a recipe that includes rhubarb as an ingredient, I'm reminded many wonderful memories.
This recipe comes from Tablespoon.com, and begins, “Strawberries and rhubarb team up with Betty Crocker™ cake mix and old-fashioned oats, making this scrumptious slow-cooker sweet a sure-fire winner.” Prep Time: 10 min; Total Time: 2 hr 40 min; Makes 6 servings.
To view this online, click here.
Ingredients
3 cups sliced strawberries
3 cups sliced rhubarb
1/2 cup sugar
1 tablespoon grated orange peel
1 cup Betty Crocker™ SuperMoist™ yellow cake mix (dry)
1 cup old-fashioned oats
1/4 teaspoon ground cinnamon
1/2 cup cold butter, cut into cubes
Whipped cream, if desired
Directions
In medium to large slow cooker, toss strawberries, rhubarb, sugar and orange peel.
In medium bowl, stir cake mix, oats and cinnamon. Cut in butter with pastry blender or two knives until mixture is size of small peas. Dump on top of strawberry-rhubarb mixture.
Cover; cook on High heat setting 2 1/2 to 3 hours or until fruit is bubbling and crisp topping is lightly golden brown. Serve immediately with whipped cream.
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.
BAKED PUMPKIN PASTA
Another recipe from Fiona Haynes, who writes, "Break out of the mac and cheese mold with this delicious baked pumpkin pasta dish. Perfect for fall, this pumpkin pasta makes a great weeknight meal on cold evenings.” She also adds, “If you make this with fat-free ricotta, you'll save a further 3 grams of fat and 2 grams of saturated fat, but you'll gain another 110mg of sodium.” Prep Time: 0 minutes; Cook Time: 30 minutes; Total Time: 30 minutes; Serves 6
To view this online, click here.
12 ounces uncooked penne pasta
2 tsp olive oil
1 medium onion, finely chopped
2 cloves garlic, finely chopped
2 small zucchini, halved lengthwise, then sliced
1/2 tsp dried thyme
1 tsp dried sage
1 15 ounce can pure pumpkin
1 cup part skim ricotta cheese
1/2 cup water reserved from pasta pot
1/2 cup shredded parmesan cheese
Preparation
Preheat oven to 400 degrees.
Cook pasta in a large pot of boiling water according to directions on package, less 2 minutes, and reserve 1/2 cup of cooking water when done.
Meanwhile heat oil in large skillet. Sauté onions and garlic for 5-6 minutes, until softened. Stir in zucchini and herbs, and sauté for 3-4 minutes.
Stir in canned pumpkin and ricotta cheese.
Empty drained pasta plus 1/2 cup of reserved cooking water into skillet and mix well.
Spoon pasta into a 11 x 7 baking dish. Sprinkle parmesan cheese on top. Bake for 10-15 minutes.
Per Serving: Calories 349, Calories from Fat 71, Total Fat 7.7g (sat 3.4g), Cholesterol 18mg, Sodium 168mg, Carbohydrate 54.4g, Fiber 5.2g, Protein 15.9g
CORNBREAD AND PINTO BEAN SHEPHERD'S PIE
This comes from the January/February 2013 issue of Vegetarian Times, page 30. It starts off, “Serve this dish with taco toppings (such as salsa, chile and bell peppers, radishes, and shredded lettuce) that can be sprinkled over each serving.” Serves 4 in 30 minutes or less.
To view this online, click here.
2 14.5-oz. cans pinto beans, drained, 1 1/2 cups bean liquid reserved
3 Tbs. tomato paste
1 Tbs. olive oil
1 large red onion, cut into 1/4-inch dice (2 1/2 cups), divided
2 1/2 Tbs. chili powder
3 medium plum tomatoes, seeded and chopped (1 1/2 cups), divided
6 Tbs. whole-grain cornbread and muffin mix, such as Arrowhead Mills
1 1/3 cups plain nonfat Greek yogurt, divided
1 large egg
1 1/2 Tbs. sugar
Place oven rack in top position, and preheat oven to 425°F. Coat 9-inch pie dish with cooking spray. Whisk reserved bean liquid with tomato paste in bowl.
Heat oil in large skillet over medium-high heat. Add 2 cups onion. Cover, and cook 4 minutes, or until onion begins to soften, stirring occasionally. Add chili powder, and stir 10 seconds to coat onions. Stir in tomato paste mixture, 1 cup tomatoes, and then beans. Bring to simmer, stirring occasionally. Reduce heat to low, and simmer uncovered, 6 minutes, or until flavors blend and chili liquids thicken. Season with salt and pepper, if desired.
Meanwhile, combine cornbread mix, 1/3 cup yogurt, egg, sugar, and 1 Tbs. water in medium bowl.
Spread chili beans in prepared pie dish. Pour cornbread batter over beans, spreading with back of spoon. Bake 10 minutes, or until cornbread is set and golden.
Meanwhile, finely chop remaining 1/2 cup onion. Place in small bowl; mix in remaining 1/2 cup tomatoes, and season with salt and pepper, if desired.
Divide shepherd’s pie among shallow bowls. Serve with tomato salsa and remaining 1 cup yogurt.
VEGAN CARROT CAKE
This was sent in by Christina Kaoh to the SHARE: Reader Recipes segment. According to the segment, Christina developed this for a friend’s birthday. Serves 15.
Cake
1 medium ripe banana, frozen, then thawed
2/3 cup sugar
1/3 cup vegetable oil
1 1/2 cups grated carrots
1 1/4 cups flour
1 Tbs. baking powder
1/2 tsp. salt
1 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1/2 cup raisins
1/2 cup chopped walnuts
Icing
1 1/2 cups confectioner’s sugar
1 Tbs. vegan margarine
1/2 tsp. vanilla extract
To make Cake: Preheat oven to 350 degrees F. Coat 9-inch cake pan with cooking spray. Mash thawed banana in large bowl. Whisk in sugar, oil, and carrots. Whisk together flour, baking powder, salt, cinnamon, and nutmeg in separated bowl. Stir flour mixture into banana mixture, until no lumps remain. Fold in raisins and walnuts.
Pour cake batter into prepared baking pan. Bake 25 to 30 minutes, or until toothpick inserted in center comes out clean. Cool 10 minutes in pan. Transfer to wire rack, and cool completely.
To make icing: Whisk together confectioners’ sugar, margarine, vanilla, and 2 Tbs. water in bowl, adding more water, if necessary, to achieve drizzling consistency. Drizzle Icing over Cake when cooled.
Per slice: Cal: 222; Protein: 2 g; Total Fat: 8 g (1 g sat. fat); Carb: 37 g; Chol: 0 mg; sodium: 205 mg; Fiber: 1 g; sugars: 26 g
VEGETARIAN TACO SOUP IN THE CROCKPOT
This comes from Jolinda Hackett, About.com's Vegetarian Food expert. She writes, “I love Mexican food. Or, perhaps it's more accurate to say I love Mexican-American food. Or rather, I love both! This vegetarian taco soup recipe isn't going to win any awards of authenticity, but it's quick to prepare (you really just dump everything in the crockpot), easy, high-protein, nearly fat-free, and deliciously satisfying. Plus, it's a great vegetarian and vegan option for families on a budget. Keep it vegan by omitting the optional cheese and sour cream toppings, or use dairy-free and vegan substitutes.” Prep Time: 5 minutes; Cook Time: 480 minutes (8 hours); Total Time: 485 minutes; Yield: 6 servings as a main dish
To view this online, click here.
Ingredients
1 can corn kernels, drained
1 can kidney beans or navy beans, drained
1 can pinto beans, drained
1 can black beans, drained
1 7-ounce can green chiles (optional - you may want to omit this if you're cooking for kids)
1 14-ounce can stewed tomatoes (Mexican-style is best, if you can find it) - do not drain
1 package taco seasoning mix
1/4 tsp cumin
3/4 tsp onion powder
1/2 teaspoon salt
1/2 tsp garlic powder
Optional garnishes:
tortilla chips or corn chips
grated cheese
chopped green onions
fresh chopped cilantro
Preparation
Cook on low crockpot setting for 8-10 hours.
If you're in a hurry, you can also set this on high in the crockpot for 3 hours.
Top each bowl of soup with optional garnishes to serve: cheese, a dollop of sour cream, some tortilla chips or corn chips and fresh chopped cilantro or green onions.
This is a thicker soup, similar to a stew. To thin it out, you can add a little vegetable broth or soy milk, if you like.
SLOW-COOKER STRAWBERRY-RHUBARB CRISP
When I was a kid, my parents bought a place in the northeast corner of Connecticut. (Actually, two places, both with plenty of memories.) The second place had a good-sized garden that the previous owners had put in; the fresh fruits and veggies were wonderful. One of the garden's offerings was rhubarb, which threatened to overtake the garden. It was the first time I'd had rhubarb; I've been a fan ever since. Whenever I run across a recipe that includes rhubarb as an ingredient, I'm reminded many wonderful memories.
This recipe comes from Tablespoon.com, and begins, “Strawberries and rhubarb team up with Betty Crocker™ cake mix and old-fashioned oats, making this scrumptious slow-cooker sweet a sure-fire winner.” Prep Time: 10 min; Total Time: 2 hr 40 min; Makes 6 servings.
To view this online, click here.
Ingredients
3 cups sliced strawberries
3 cups sliced rhubarb
1/2 cup sugar
1 tablespoon grated orange peel
1 cup Betty Crocker™ SuperMoist™ yellow cake mix (dry)
1 cup old-fashioned oats
1/4 teaspoon ground cinnamon
1/2 cup cold butter, cut into cubes
Whipped cream, if desired
Directions
In medium to large slow cooker, toss strawberries, rhubarb, sugar and orange peel.
In medium bowl, stir cake mix, oats and cinnamon. Cut in butter with pastry blender or two knives until mixture is size of small peas. Dump on top of strawberry-rhubarb mixture.
Cover; cook on High heat setting 2 1/2 to 3 hours or until fruit is bubbling and crisp topping is lightly golden brown. Serve immediately with whipped cream.
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.
BAKED PUMPKIN PASTA
Another recipe from Fiona Haynes, who writes, "Break out of the mac and cheese mold with this delicious baked pumpkin pasta dish. Perfect for fall, this pumpkin pasta makes a great weeknight meal on cold evenings.” She also adds, “If you make this with fat-free ricotta, you'll save a further 3 grams of fat and 2 grams of saturated fat, but you'll gain another 110mg of sodium.” Prep Time: 0 minutes; Cook Time: 30 minutes; Total Time: 30 minutes; Serves 6
To view this online, click here.
12 ounces uncooked penne pasta
2 tsp olive oil
1 medium onion, finely chopped
2 cloves garlic, finely chopped
2 small zucchini, halved lengthwise, then sliced
1/2 tsp dried thyme
1 tsp dried sage
1 15 ounce can pure pumpkin
1 cup part skim ricotta cheese
1/2 cup water reserved from pasta pot
1/2 cup shredded parmesan cheese
Preparation
Preheat oven to 400 degrees.
Cook pasta in a large pot of boiling water according to directions on package, less 2 minutes, and reserve 1/2 cup of cooking water when done.
Meanwhile heat oil in large skillet. Sauté onions and garlic for 5-6 minutes, until softened. Stir in zucchini and herbs, and sauté for 3-4 minutes.
Stir in canned pumpkin and ricotta cheese.
Empty drained pasta plus 1/2 cup of reserved cooking water into skillet and mix well.
Spoon pasta into a 11 x 7 baking dish. Sprinkle parmesan cheese on top. Bake for 10-15 minutes.
Per Serving: Calories 349, Calories from Fat 71, Total Fat 7.7g (sat 3.4g), Cholesterol 18mg, Sodium 168mg, Carbohydrate 54.4g, Fiber 5.2g, Protein 15.9g
CORNBREAD AND PINTO BEAN SHEPHERD'S PIE
This comes from the January/February 2013 issue of Vegetarian Times, page 30. It starts off, “Serve this dish with taco toppings (such as salsa, chile and bell peppers, radishes, and shredded lettuce) that can be sprinkled over each serving.” Serves 4 in 30 minutes or less.
To view this online, click here.
2 14.5-oz. cans pinto beans, drained, 1 1/2 cups bean liquid reserved
3 Tbs. tomato paste
1 Tbs. olive oil
1 large red onion, cut into 1/4-inch dice (2 1/2 cups), divided
2 1/2 Tbs. chili powder
3 medium plum tomatoes, seeded and chopped (1 1/2 cups), divided
6 Tbs. whole-grain cornbread and muffin mix, such as Arrowhead Mills
1 1/3 cups plain nonfat Greek yogurt, divided
1 large egg
1 1/2 Tbs. sugar
Place oven rack in top position, and preheat oven to 425°F. Coat 9-inch pie dish with cooking spray. Whisk reserved bean liquid with tomato paste in bowl.
Heat oil in large skillet over medium-high heat. Add 2 cups onion. Cover, and cook 4 minutes, or until onion begins to soften, stirring occasionally. Add chili powder, and stir 10 seconds to coat onions. Stir in tomato paste mixture, 1 cup tomatoes, and then beans. Bring to simmer, stirring occasionally. Reduce heat to low, and simmer uncovered, 6 minutes, or until flavors blend and chili liquids thicken. Season with salt and pepper, if desired.
Meanwhile, combine cornbread mix, 1/3 cup yogurt, egg, sugar, and 1 Tbs. water in medium bowl.
Spread chili beans in prepared pie dish. Pour cornbread batter over beans, spreading with back of spoon. Bake 10 minutes, or until cornbread is set and golden.
Meanwhile, finely chop remaining 1/2 cup onion. Place in small bowl; mix in remaining 1/2 cup tomatoes, and season with salt and pepper, if desired.
Divide shepherd’s pie among shallow bowls. Serve with tomato salsa and remaining 1 cup yogurt.
Monday, July 13, 2015
Meatless Monday
Meatless Monday: time for another round of vegetarian recipes. Enjoy!
CAPRESE PIZZA
This comes from the July/August 2012 issue of Vegetarian Times, page 66. It begins, “This simple pizza tastes great as it is, but you can jazz it up with any of your favorite toppings.” Serves 6.
To view this online, click here.
Canola or grapeseed oil for brushing grill grate
1/2 cup prepared basil pesto or sun-dried tomato pesto
1 Par-Baked Pizza Crust (follows)
2 large beefsteak or heirloom tomatoes, thinly sliced
1 cup grated fresh mozzarella
1/2 cup torn fresh basil
Freshly grated Parmesan cheese, optional
Brush grill grate well with oil, and preheat grill to medium.
Spread pesto over crust. Top with tomato slices, mozzarella, and basil. Place pizza on grill, close lid, and grill 5 minutes, or until cheese has melted. Sprinkle with Parmesan, if using.
nutritional information Per Slice: Calories: 312; Protein: 10 g; Total Fat: 17 g; Saturated Fat: 4 g; Carbohydrates: 32 g; Cholesterol: 18 mg; Sodium: 340 mg; Fiber: 4 g; Sugar: 4 g
PAR-BAKED CRUST
This is also from the July/August 2012 issue of Vegetarian Times, page 64. It begins, “Our favorite strategy for goof-proof grilled pizza is to partially bake the crust in the oven. Add your favorite toppings, then finish your creation on the grill for flame-kissed flavor minus the angst that comes from transferring raw dough to the grill or having it sag between the grates. After rising, the dough can be wrapped in plastic and stored in the refrigerator for up to 2 days; bring it to room temperature before rolling. Par-baked crusts can be wrapped in plastic and refrigerated for up to 3 days or frozen for up to a month. Bring back to room temperature before grilling.” Makes 2 pizza crusts.
To view this online, click here.
1 tsp. sugar
1 0.25-oz. pkg. active dry yeast
2 1/4 cups all-purpose or bread flour
1 cup whole-wheat flour
3 Tbs. fine yellow cornmeal
2 Tbs. olive oil, plus more for greasing bowl and baking sheets
3/4 tsp. salt
Stir together sugar, yeast, and 1 1/4 cups lukewarm water (105°–115°F) in small bowl. Let stand 5 minutes, or until mixture looks foamy.
Whisk together flours, cornmeal, oil, and salt in bowl. Stir in yeast mixture, adding more warm water if necessary to make moist dough.
Transfer dough to floured work surface, and knead 5 minutes, or until smooth and elastic. Transfer dough to large bowl rubbed with oil, and turn to coat with oil. Cover with kitchen towel, and let rise in warm place 1 hour.
Punch down dough, and knead 2 minutes. Return to bowl, and let rise 1 hour more.
Preheat oven to 500°F. Rub 2 baking sheets with oil. Divide dough into 2 pieces. Roll out each piece into 12- x 9-inch rectangle or 12-inch round. Transfer to prepared baking sheets, prick crusts all over with fork, and bake 5 minutes, or until set but not browned. Cool on wire rack before adding toppings.
nutritional information Per Slice: Calories: 159; Protein: 4 g; Total Fat: 4 g; Saturated Fat: less than 1 g; Carbohydrates: 27 g; Cholesterol: 0 mg; Sodium: 147 mg; Fiber: 2 g; Sugar: less than 1 g; Vegan
VEGAN CARROT CAKE
This was sent in by Christina Kaoh to the SHARE: Reader Recipes segment. According to the segment, Christina developed this for a friend’s birthday. Serves 15.
Cake
1 medium ripe banana, frozen, then thawed
2/3 cup sugar
1/3 cup vegetable oil
1 1/2 cups grated carrots
1 1/4 cups flour
1 Tbs. baking powder
1/2 tsp. salt
1 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1/2 cup raisins
1/2 cup chopped walnuts
Icing
1 1/2 cups confectioner’s sugar
1 Tbs. vegan margarine
1/2 tsp. vanilla extract
To make Cake: Preheat oven to 350 degrees F. Coat 9-inch cake pan with cooking spray. Mash thawed banana in large bowl. Whisk in sugar, oil, and carrots. Whisk together flour, baking powder, salt, cinnamon, and nutmeg in separated bowl. Stir flour mixture into banana mixture, until no lumps remain. Fold in raisins and walnuts.
Pour cake batter into prepared baking pan. Bake 25 to 30 minutes, or until toothpick inserted in center comes out clean. Cool 10 minutes in pan. Transfer to wire rack, and cool completely.
To make icing: Whisk together confectioners’ sugar, margarine, vanilla, and 2 Tbs. water in bowl, adding more water, if necessary, to achieve drizzling consistency. Drizzle Icing over Cake when cooled.
Per slice: Cal: 222; Protein: 2 g; Total Fat: 8 g (1 g sat. fat); Carb: 37 g; Chol: 0 mg; sodium: 205 mg; Fiber: 1 g; sugars: 26 g
ZESTY THAI FRUIT SALAD
This comes from the June 2015 issue of Runner's World, page 52 (“Fridge Wisdom,” by Liz Applegate, PH.D.). It begins, “This juicy treat has less than a tettaspoon of added sugar per serving and is loaded with beta-carotene. Top with yogurt if desired.” Serves 4; 142 calories per serving.
To view this, as well as Grilled Nectarines with Balsamic-Honey Drizzle, click here.
Ingredients
1/4 cup light coconut milk
Juice and zest of 1 lime
2 teaspoons dark honey
1 teaspoon sriracha (optional)
1 cup diced papaya
1 cup diced mango
2 cups diced pineapple
3 tablespoons chopped salted cashews
Instructions
In a large bowl, stir together the coconut milk, lime juice, zest, honey, and sriracha (if using). Add the papaya, mango, and pineapple. Toss to combine. Serve in bowls and sprinkle with the cashews. Serves 4.
Nutrition Information: Calories per serving: 142; Carbs: 28 g; Fiber: 3 g; Protein: 2 g; Total fat: 4 g; Saturated fat: 1 g; Sodium: 50 mg
GRILLED NECTARINES WITH BALSAMIC-HONEY DRIZZLE
This is also from the June 2015 issue Runner's World (“Fridge Wisdom”), and begins, “A touch of honey enhances naturally sweet balsamic vinegar.” Serves 4.
Ingredients
4 ripe nectarines, halved and pitted
1/2 teaspoon olive oil
1/4 cup balsamic vinegar
1 tablespoon honey
1/3 cup creme fraiche
Instructions
Heat a grill over medium heat. Brush the cut sides of the nectarines with oil. Place cut side down and grill 4 to 5 minutes.
In a small bowl, stir together the vinegar and honey. Transfer the nectarines to 4 dishes. Top each with creme fraiche and drizzle with the vinegar mixture. Serves 4.
Nutrition Information: Calories per serving: 171; Carbs: 23 g; Fiber: 2 g; Protein: 2 g; Total fat: 8 g; Saturated fat: 4.5 g; Sodium: 11 mg
FUSILLI WITH BASIL, TOMATOES, AND AVOCADO SAUCE
This comes from the August 2014 issue of Runner's World, page 44 (“The Athlete's Palate: Fast and Fresh,” by Pam Anderson). Serves 4.
To view this online, click here.
Ingredients
12 ounces whole-wheat fusilli
2 cups cherry tomatoes, halved
1/4 teaspoon salt
1 tablespoon extra-virgin olive oil
1/2 cup packed fresh basil leaves, chopped
2 avocados, halved and pitted
3 large garlic cloves, chopped
1/4 cup lemon juice
1/4 cup grated Parmesan cheese (optional)
1/4 teaspoon freshly ground black pepper
Instructions
Bring a large pot of salted water to a boil. Add pasta and cook until just tender. Remove from heat and reserve 1 cup cooking water. Drain pasta, cover, and set aside. In a bowl, add tomatoes and sprinkle with 1/4 teaspoon salt. Add oil and basil. Toss to coat. Set aside.
Scoop avocado into empty pasta pot. Mash with a potato masher. Add garlic and lemon juice. Stir to combine. Whisk pasta water in, creating a light sauce. Stir in pasta and tomato mixture to coat. Top with cheese, if using, and black pepper. Serves 4.
Nutrition Facts: Calories per serving: 485; Carbs: 74 g; Fiber: 13 g; Protein: 13 g; Fat:16 g
CAPRESE PIZZA
This comes from the July/August 2012 issue of Vegetarian Times, page 66. It begins, “This simple pizza tastes great as it is, but you can jazz it up with any of your favorite toppings.” Serves 6.
To view this online, click here.
Canola or grapeseed oil for brushing grill grate
1/2 cup prepared basil pesto or sun-dried tomato pesto
1 Par-Baked Pizza Crust (follows)
2 large beefsteak or heirloom tomatoes, thinly sliced
1 cup grated fresh mozzarella
1/2 cup torn fresh basil
Freshly grated Parmesan cheese, optional
Brush grill grate well with oil, and preheat grill to medium.
Spread pesto over crust. Top with tomato slices, mozzarella, and basil. Place pizza on grill, close lid, and grill 5 minutes, or until cheese has melted. Sprinkle with Parmesan, if using.
nutritional information Per Slice: Calories: 312; Protein: 10 g; Total Fat: 17 g; Saturated Fat: 4 g; Carbohydrates: 32 g; Cholesterol: 18 mg; Sodium: 340 mg; Fiber: 4 g; Sugar: 4 g
PAR-BAKED CRUST
This is also from the July/August 2012 issue of Vegetarian Times, page 64. It begins, “Our favorite strategy for goof-proof grilled pizza is to partially bake the crust in the oven. Add your favorite toppings, then finish your creation on the grill for flame-kissed flavor minus the angst that comes from transferring raw dough to the grill or having it sag between the grates. After rising, the dough can be wrapped in plastic and stored in the refrigerator for up to 2 days; bring it to room temperature before rolling. Par-baked crusts can be wrapped in plastic and refrigerated for up to 3 days or frozen for up to a month. Bring back to room temperature before grilling.” Makes 2 pizza crusts.
To view this online, click here.
1 tsp. sugar
1 0.25-oz. pkg. active dry yeast
2 1/4 cups all-purpose or bread flour
1 cup whole-wheat flour
3 Tbs. fine yellow cornmeal
2 Tbs. olive oil, plus more for greasing bowl and baking sheets
3/4 tsp. salt
Stir together sugar, yeast, and 1 1/4 cups lukewarm water (105°–115°F) in small bowl. Let stand 5 minutes, or until mixture looks foamy.
Whisk together flours, cornmeal, oil, and salt in bowl. Stir in yeast mixture, adding more warm water if necessary to make moist dough.
Transfer dough to floured work surface, and knead 5 minutes, or until smooth and elastic. Transfer dough to large bowl rubbed with oil, and turn to coat with oil. Cover with kitchen towel, and let rise in warm place 1 hour.
Punch down dough, and knead 2 minutes. Return to bowl, and let rise 1 hour more.
Preheat oven to 500°F. Rub 2 baking sheets with oil. Divide dough into 2 pieces. Roll out each piece into 12- x 9-inch rectangle or 12-inch round. Transfer to prepared baking sheets, prick crusts all over with fork, and bake 5 minutes, or until set but not browned. Cool on wire rack before adding toppings.
nutritional information Per Slice: Calories: 159; Protein: 4 g; Total Fat: 4 g; Saturated Fat: less than 1 g; Carbohydrates: 27 g; Cholesterol: 0 mg; Sodium: 147 mg; Fiber: 2 g; Sugar: less than 1 g; Vegan
VEGAN CARROT CAKE
This was sent in by Christina Kaoh to the SHARE: Reader Recipes segment. According to the segment, Christina developed this for a friend’s birthday. Serves 15.
Cake
1 medium ripe banana, frozen, then thawed
2/3 cup sugar
1/3 cup vegetable oil
1 1/2 cups grated carrots
1 1/4 cups flour
1 Tbs. baking powder
1/2 tsp. salt
1 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1/2 cup raisins
1/2 cup chopped walnuts
Icing
1 1/2 cups confectioner’s sugar
1 Tbs. vegan margarine
1/2 tsp. vanilla extract
To make Cake: Preheat oven to 350 degrees F. Coat 9-inch cake pan with cooking spray. Mash thawed banana in large bowl. Whisk in sugar, oil, and carrots. Whisk together flour, baking powder, salt, cinnamon, and nutmeg in separated bowl. Stir flour mixture into banana mixture, until no lumps remain. Fold in raisins and walnuts.
Pour cake batter into prepared baking pan. Bake 25 to 30 minutes, or until toothpick inserted in center comes out clean. Cool 10 minutes in pan. Transfer to wire rack, and cool completely.
To make icing: Whisk together confectioners’ sugar, margarine, vanilla, and 2 Tbs. water in bowl, adding more water, if necessary, to achieve drizzling consistency. Drizzle Icing over Cake when cooled.
Per slice: Cal: 222; Protein: 2 g; Total Fat: 8 g (1 g sat. fat); Carb: 37 g; Chol: 0 mg; sodium: 205 mg; Fiber: 1 g; sugars: 26 g
ZESTY THAI FRUIT SALAD
This comes from the June 2015 issue of Runner's World, page 52 (“Fridge Wisdom,” by Liz Applegate, PH.D.). It begins, “This juicy treat has less than a tettaspoon of added sugar per serving and is loaded with beta-carotene. Top with yogurt if desired.” Serves 4; 142 calories per serving.
To view this, as well as Grilled Nectarines with Balsamic-Honey Drizzle, click here.
Ingredients
1/4 cup light coconut milk
Juice and zest of 1 lime
2 teaspoons dark honey
1 teaspoon sriracha (optional)
1 cup diced papaya
1 cup diced mango
2 cups diced pineapple
3 tablespoons chopped salted cashews
Instructions
In a large bowl, stir together the coconut milk, lime juice, zest, honey, and sriracha (if using). Add the papaya, mango, and pineapple. Toss to combine. Serve in bowls and sprinkle with the cashews. Serves 4.
Nutrition Information: Calories per serving: 142; Carbs: 28 g; Fiber: 3 g; Protein: 2 g; Total fat: 4 g; Saturated fat: 1 g; Sodium: 50 mg
GRILLED NECTARINES WITH BALSAMIC-HONEY DRIZZLE
This is also from the June 2015 issue Runner's World (“Fridge Wisdom”), and begins, “A touch of honey enhances naturally sweet balsamic vinegar.” Serves 4.
Ingredients
4 ripe nectarines, halved and pitted
1/2 teaspoon olive oil
1/4 cup balsamic vinegar
1 tablespoon honey
1/3 cup creme fraiche
Instructions
Heat a grill over medium heat. Brush the cut sides of the nectarines with oil. Place cut side down and grill 4 to 5 minutes.
In a small bowl, stir together the vinegar and honey. Transfer the nectarines to 4 dishes. Top each with creme fraiche and drizzle with the vinegar mixture. Serves 4.
Nutrition Information: Calories per serving: 171; Carbs: 23 g; Fiber: 2 g; Protein: 2 g; Total fat: 8 g; Saturated fat: 4.5 g; Sodium: 11 mg
FUSILLI WITH BASIL, TOMATOES, AND AVOCADO SAUCE
This comes from the August 2014 issue of Runner's World, page 44 (“The Athlete's Palate: Fast and Fresh,” by Pam Anderson). Serves 4.
To view this online, click here.
Ingredients
12 ounces whole-wheat fusilli
2 cups cherry tomatoes, halved
1/4 teaspoon salt
1 tablespoon extra-virgin olive oil
1/2 cup packed fresh basil leaves, chopped
2 avocados, halved and pitted
3 large garlic cloves, chopped
1/4 cup lemon juice
1/4 cup grated Parmesan cheese (optional)
1/4 teaspoon freshly ground black pepper
Instructions
Bring a large pot of salted water to a boil. Add pasta and cook until just tender. Remove from heat and reserve 1 cup cooking water. Drain pasta, cover, and set aside. In a bowl, add tomatoes and sprinkle with 1/4 teaspoon salt. Add oil and basil. Toss to coat. Set aside.
Scoop avocado into empty pasta pot. Mash with a potato masher. Add garlic and lemon juice. Stir to combine. Whisk pasta water in, creating a light sauce. Stir in pasta and tomato mixture to coat. Top with cheese, if using, and black pepper. Serves 4.
Nutrition Facts: Calories per serving: 485; Carbs: 74 g; Fiber: 13 g; Protein: 13 g; Fat:16 g
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